Being Healthy is Easier than You Think

 

School is back in session, schedules are packed with various activities, and parents are scrambling to get everything accomplished. Ask any parent what their biggest challenge is for taking steps to be a good healthy role model for kids and they’ll tell you it’s not enough time. Even with today’s hectic lifestyles, being a good role model takes less time than you think.

     Healthful Eating Basics

• Give kids a healthful variety of foods. Allow them to choose what and how much to eat from the healthy foods you offer.
• Tune into hunger cues. Teach kids to eat when they’re hungry, not just because it’s a habit.
• Eat until you are satisfied, not overly full
• Make sure everyone eats breakfast. Offer quick options such as whole grain cereal, yogurt, fruit, low-fat milk and 100% juice.

• Keep healthy snacks upfront in the fridge or cabinet so they’re easy for kids to see and grab.

When it comes to treats, size matter

You don’t have to banish kids’ favorite treats such as chips, cookies and candy. Just offer them once in awhile and in sensible portions.

• Buy single-serving sizes of chips and cookies, or portion your own into re-sealable snack bags
• When you eat out, split the fries, onion rings or the dessert
• Serve beverages such as soft drinks in small glasses
• Let your kids see you enjoying small portions

      Be a Screen Time Monitor

     Try these tips to set some limits on screen time and get your kids moving.

• Set a Screen Time Budget – allot kids one to two hours per day to spend on TV, Video games or fun time on the computer

• Devise an After-School Action Plan. Brainstorm to create a list of activities to get them on their feet and away from the screen.
• Click it off at Meal Times. A ‘no’ TV’ policy during family meals channels your attention into what’s going on in each other’s lives.

Get Active with Your Kids

Being active with your children gives you more quality time with them, boosts your energy and helps you mange stress.

Help Your Kids Strike the Right Balance

One of the most important skills you can ‘model’ for your kids is how to maintain a healthy weight by balancing the calories in the foods you eat with the calories you burn through physical activity. Set an example by eating moderately-sized portions and be physically active yourself.

Being Healthy Takes Less Time Than You Think

If not having enough time is your biggest barrier to being healthy, you are not alone. With today’s hectic lifestyles, many parents feel the same way.

·         Map out a week of healthful meals and snacks so you can stock up on what you need in one trip to the store.

·         Use supermarket time-savers such as rotisserie chicken, pre-washed salad greens and canned or frozen fruits and vegetables.

·         Ask kids to help you plan their lunches and family dinners

·         Enlist their help with meal prep.

For more information about this topic go to: http://ific.org/kidnetic

Enjoy Your Local Farmers' Market

Shopping at a farmers market can be fun, and also good for you and your community. Some of the many reasons for shopping at a farmers’ market include. The freshest foods are available. You can meet the farmer who grew your food. You can save money, especially on organic produce. Farmers markets also provide a livelihood for many farmers who might not be farming without the market opportunity.

Enjoy your time at the market. Take time to browse before buying. Take time also to compare the offerings of different vendors. Try new foods. Buy something you’ve never had before. Ask the farmer the best way to enjoy it. Never cook kohlrabi? At the farmers market, a grower can probably tell you how to select and prepare it. Chat with the farmers. Getting to know the local growers or farmers is part of the fun of shopping at farmers markets. You’ll become a wiser shopper.

After shopping go straight home. Plan to bring your purchases home before running any more errands. If you leave fresh produce sitting in a hot car it can wilt.

Farmers’ markets have different days and hours of operation so check that your local market is open before you leave home to shop. Here a few additional tips for shopping at a farmers’ market.

Bring your own bag. Bring a basket or a light shopping cart. Recycle plastic bags, by bringing them with you and asking the farmers to use them instead of theirs. Keep an inexpensive cooler in your car to keep produce fresh and safe during hot weather.

Shop early. You’ll find the best selection early in the day, so try to get there when the market first opens.

Go without a firm list. This probably goes against what you’ve learned in the past, but the point of going to the farmers’ market is to get the freshest possible produce. So plan on buying whatever looks best and plan your meals around your purchase.

How Much Do You Spend on Food Weekly?

Can you feed your family of four on $68.88 a week? With the national unemployment rate at 8.9% many families for the first time have applied for the Supplemental Nutrition Assistance Program, better known as the federal food stamp program. Several factors determine the actual amount each family receives in food stamps dollars, however the national average for a family of four at the end of 2009 was $275.53 a month, or about $68.88 a week.

A family of four including two children between the ages of 6 and 11 spends an average of $156 per week on groceries. Each additional child would add to that bill. For instance, a one year-old would add an additional $22 per week. An 18 year-old son would mean an extra $45 per week. So what tips and ideas can be used to reduce what we spend on food? Several Blog post have been written about saving at the grocery store. Check them out: January 16, 2009 "Surviving a Recession Without Gaining Weight" by Kathy DiGuiseppe and March 27, 2009 post "Stop Rising Cost from Eating up Food Budget" by Mandel Smith.

Another area is to not waste food once we get it home. The average American family throws away 14% of their food according to a USDA funded study in 2004. In terms of money, that's almost $600 every year in meats, fruit, vegetables and grain products. So here are some helpful tips to reduce waste.

• Track daily meals for a week to see where waste is happening.
• Use highly perishables items first such as berries, dairy, and salad items.
• Create a "leftovers" or "to use up" list and to post it on the fridge.
• Freeze small quantities of vegetables, rice or noodles to add to casseroles or soups.
• Use see-through storage containers for refrigerated leftovers.
• Use leftovers in next-day breakfasts, lunches, snacks, or dinners.
• Label, date, and freeze leftover main dishes in meal-size servings.
• Check supplies before going to the store.
• Write the date on packaged foods before storing in freezer or cupboard. Arrange supplies so the oldest items are in front so you will see and use them first.
• Post a written inventory of what's in your freezer; designate a specific area for ready-to-reheat leftovers.
• Make less by reducing the size of the recipe you're preparing.

Get Out of the Kitchen and Socialize During the Holidays!

I enjoyed (more like survived) another holiday! For all those designated cooks you may know exactly what I mean. Were you missing an ingredient when you were ready to start cooking? Did you forget to serve something you had planned? Or there is that often asked question. "How do I time my dishes to have everything ready to serve at once?" Hopefully my four steps will reduce your stress and gain you time to socialize. # 1 Don't procrastinate!!!

# 2 Plan Think about all the family functions and parties you will be attending over the holiday, write it down either on a calendar, datebook, or a post a visible note. Include start time, location, departure time and directions if needed. If you are hosting, plan your menus! Make sure to include items that can be made ahead and limit items that need to be made last minute.

# 3 Make a List I know some people can go through life without the need of a list, but for others it is the only saving grace from total disaster. Make a grocery shopping list made from menu items and recipes you plan to use. Consider making a list for each function include: all the food items, serving utensils, and any miscellaneous items you plan to take.

# 4 Prepare Ahead Once menus are planned review and add preparation/cooking times. Make items that can be prepared ahead. Many casseroles can be prepared a week or more ahead then frozen. Several days before the function make a time line of preparation/baking times for all menu items. This will help reduce stress and make sure nothing is forgotten and everything is done when dinner is scheduled to be served.

Having family members help with holiday preparations is also an effective way to save time in the kitchen. If you have found some sure fire ways to save time in the kitchen please comment and share your secrets. So we all can enjoy the holidays with less stress and more free time to visit with friends and family. ENJOY!!