Fuel Your Child for Learning More this School Year

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Kids learning potential skyrockets when they are healthy from head to toe. This school year, support your child’s growth, development and learning by following these 3 tips each day:

Bank on Dairy

From celebrity websites and diet books to popular Instagram feeds and “clean eating” blogs, its trendy to ditch dairy. Yet experts say going dairy-free has multiple downfalls – and it may be downright dangerous – especially for kids and young adults. Kids and teens have a limited time period to build bones. A dairy-free diet during these critical growing years could mean a child doesn’t reach Dairy for growth and learningtheir full height potential, they may have an increase in stress fractures during adolescence, and a greater chance of developing the brittle bone disease osteoporosis as an adult. In addition to 9 essential nutrients, including bone-building calcium and vitamin D, the combination of protein and carbohydrate in dairy will help build and fuel active muscles and minds.

Make Fruits and Veggies Fun

Introducing kids to new foods can be both fun and easy. In addition to offering a food multiple times and modeling healthy eating (eating a wide variety of foods in front of your kids), try pairing less familiar foods with ones that are more familiar. Many kids love getting in the kitchen and helping prepare food, especially when it comes to baking. Why not make muffins, bread or even a cake with vegetables in it. Carrot cake, zucchini muffins and avocado cupcakes taste great and  make a child more familiar with these vegetables. Once kids see them again, sautéed at dinner time, baked into a lasagna or  sliced on top of a sandwich, they will be more likely to eat them.

Pack better Snacks for better Learning

As a kid I played hard then lost steam quickly. Luckily my parents let us snack whenever we felt the need to eat. Frequent snacking can help keep children alert and attentive. Pack snacks that please their taste buds while fueling their bodies with nutrients they need for good health. Naturally sweet fresh or dried fruit, trail mix, yogurt, string cheese and nut butter with whole grain crackers are all excellent options that will satisfy your child’s taste buds while providing the nutrients they need for good health.

 

 

 

Spring Clean Your Diet, Satisfy Cravings

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If warmer weather and fresh air send you into tidying mode, don’t forget your pantry. Spring clean your pantry and refrigerator and you’ll make better food choices and improve your health in the long run.

Count on Color for Protecting your Body

The colorful compounds in fruits, vegetables and grains protect plants from diseases and pests. In your body they help protect your tissues including skin, bone and muscle, from harm. Think of all forms of produce and grains in a variety of colors (see below). Fresh, frozen, 100% juice, dried or roasted veggie snacks and dried fruits with no added sugar (I often turn to figs and raisins when I want something sweet).

Here’s an example of of what color can do for you:

Orange fruits and vegetables may be protective against bone loss.

Black, deep red and dark purple produce and grains (examples: black rice, purple carrots, 100% grape juice made with Concord grapes, 100% pomegranate juice) are good for artery health; they help expand arteries to accommodate greater blood flow (very important for maintaining healthy blood pressure).

Dark greens are good for skin and eyes. They can help eyes adjust to bright light and also support night vision. Some examples include spinach, kale, turnip greens, collard greens, broccoli, zucchini, Brussels sprouts and romaine lettuce.

Add Snacks that Satisfy Hunger and Taste

When you want to satisfy hunger, look for foods high in protein and fiber. If you want to satisfy hunger and taste at the same time, consider options that fulfill your cravings. Looking for salty and crunchy? Beanitos hint of lime chips are amazing with guacamole. Searching for something sweet? Yogurt parfaits, granola + milk (Purely Elizabeth’s and The Toasted Oat are 2 of my favorites). There are also a number of bars that satisfy hunger and taste at the same time. Check out the newest Luna bars including chocolate dipped coconut (you won’t miss Mounds or Almond Joy). Find a few other crave worthy options here.

Discover Missing Nutrients

Vitamin D has been the rage for years but there are other nutrients that are ‘shortfall nutrients,’ those most of us do not consume in adequate amounts. Among them are potassium and magnesium.  Potassium is important for healthy blood pressure, nerve and muscle functioning and removing waste products from cells. Branch out from bananas and consider including leafy greens, carrots and potatoes and citrus fruits such as oranges and grapefruits for potassium. Think out of the box with kale chips, roasted carrots and potatoes or slow cooker vegetables with potatoes. Magnesium is  necessary for muscle and nerve functioning, blood sugar control, bone health, blood pressure regulation, energy production and normal heart rhythm. It also helps with sleep and muscle relaxation. Get a little more magnesium with beans, nuts, seeds, dark green leafy veggies, avocados and potatoes.

In addition to focusing on the food mentioned here, place foods you want to consume at eye level and treats you want to eat rarely in the back of the cabinet or bottom of the freezer out of sight and reach. Chances are, you’ll forget they are there.