It’s the dreaded trip to the supermarket. Most of us try to avoid dragging the kids down the aisles; preferring to dart in and out during moments alone. Although it takes more work and time, the grocery store can be a great tool to teach kids how to make healthy choices.
Here are five ideas to get you started:
Plan Ahead – Let kids help you plan meals for the week. Give them some healthy ideas and let them decide on the menu. They will take pride and ownership in selecting these ingredients at the store. Remember to write down all of the ingredients needed for each meal.
Make it a game – Before you go, talk about how you want to see the shopping cart full of healthy foods. Download and print your OrganWise Grocery Shopping List for the kids, add the healthy foods you have brainstormed, and let them check off as they go.
Experiment with new produce – Grocery stores typically have an assortment of fruits or vegetables that kids have never tried. So if that mango isn’t on your list, but the kids seem intrigued, buy one for them to taste test when you get home from the market!
Show them the labels – Kids don’t need to know what everything on a label means, but they can start to grasp why 350 grams of sugar in their breakfast cereal is a bad choice.
Find healthy treats –Purchase ingredients to explore some new treats such as a healthy banana split, a Greek yogurt parfait filled with berries and low-fat granola, or this stone fruit parfait!
Next time, instead of dreading a trip to the grocery store with kids, try these fun ideas to engage them and more than likely they will be better behaved than you thought they could be! Happy Shopping!
It’s been two months since my last post-baby fitness update. As I previously mentioned, I began an 8-week strength training workout twice a week. I’m happy to say I just completed those 8 weeks and even added a couple boot camp classes on top of the strength training to start getting some cardio in. Unfortunately, I hit a road block as I discovered a bump on my achilles tendon and started having some pain as well, which led to an MRI and a non-conclusive diagnosis. Needless to say it’s been an unwanted setback, but if you can tell by the pictures below, it has forced me to focus even more on the foods I am eating, since my workouts are not exactly where I want them to be at this point.
Here are some helpful tips that kept me on track with my food:
Drink water first thing in the morning – This is something I like to do to fill me up first thing in the morning. Plus, it’s great to flush your body with water after sleeping each night. It’s the perfect healthy habit to get into.
Have a daily smoothie – The easiest way to get in some fruits and veggies for the day is through a smoothie. I’ve made sure to blend up my favorite mix (frozen strawberries, one whole banana, a cup of water, and spinach) each morning. Get a single serve blender to make your life easier, too. Green smoothies may not always look appealing, but they really taste great! I find myself looking forward to them.
Prepare food ahead of time – I’ve probably recommended this tip each update, but it really is the one that is most important in keeping me on track. This month I stepped it up by packaging each lunch and dinner ahead of time. My husband grilled out chicken (extra crisp per my request), steamed some rice and veggies and then portioned them out into little containers. These are so easy to just grab and go and really makes it easy to eat that healthy meal when it’s all ready for you.
Eat healthy at restaurants – Meals out are inevitable. These days, with three small kids, Chick Fil A is one of the few restaurants we attempt to take the kids to, and fortunately they have some healthy choices, as you can see in the picture above. A small bowl of oatmeal with dried fruit and granola, a little cup of fruit and a small coffee is a great pick if you must eat out. Simply try and make the best choices when you eat out, or just make it a habit to eat half of the portion that you are served.
While, I’ve been a little discouraged about the workout situation, the nutrition plays such an important role in getting healthy and fit, so I’ve been excited to get myself into some daily habits that have really been working. I am down another 3 pounds and am about 8 pounds away from my pre-baby weight. I just have to keep reminding myself it’s a marathon, not a sprint!
*There was no compensation for the services mentioned in this post. They reflect my own personal opinions and do not have any affiliation with The OrganWise Guys Inc.
Childhood obesity is a hot topic in the news all over the world these days. Sedentary lifestyles and the convenience and abundance of fast food seem to be the culprit. Less movement and poor food choices lead to childhood obesity and ultimately other very serious health problems like cardiovascular disease and stroke. Educating kids about the importance of making healthy lifestyle choices from a very early age is key. Kids are not too young to understand what these life threatening problems are and The OrganWise Guys are able to present the science in a simple way that kids can understand. Focusing on prevention will save on high costs associated with childhood obesity as well as chronic diseases. Check out the infographic below discussing cardiovascular disease and stroke prevention for kids and start sharing with your favorite little ones so they can grow up living healthy lives!
Undoubtedly if you’ve had a child, you have dealt with the issue of constipation at some time or another. It can be frustrating to deal with as a parent and there are usually a number of reasons for the child to be constipated. Whether it’s a systemic problem or even a fear of going on the potty, we have some suggestions that can help.
Here are 6 things you can do to make sure your children are going regularly:
Read books – Prior to potty training, read some of the kid’s books geared toward potty prep that teach them it’s a positive change and one for “big” kids.
Schedule regular potty breaks – For real young kids it’s important to visit the bathroom consistently. Set a timer on your phone with a fun alarm (we used ducks in our house) and when the timer goes off it’s potty time. Even if they aren’t actually “going” it’s good to get them feeling more comfortable on the toilet.
Increase water consumption – Keeping your child hydrated is key, so keep a cup of water readily available in the refrigerator at all times and encourage water as the go-to choice of beverage.
Monitor milk intake – Low-fat and/or skim milk is great for strong bones and teeth, so it’s important for kids to get their calcium in, however, if kids drink too much milk, it prevents them from being hungry and eating the healthy foods to help them stay regular.
Get moving – Physical activity will also aid in digestion so make sure your kids are moving and staying active on a daily basis.
Keep a rewards chart – Maybe all it takes is a little bit of motivation. Create a chart for your little one and each time they go potty, they get to add a fun sticker to the chart. You can even use a bigger prize, such as a new favorite toy, as a reward for a certain number of stickers earned. Have fun with it!
Hopefully these tips, along with a little help from Peri Stolic, the large intestine, in this video, your child will be keeping it moving regularly!
If you are looking for a fun way to talk to your kids about this sometimes-embarrassing subject, try out these high-fiber resources featuring Peri Stolic as herself.
Formerly National Employee Health and Fitness Day, the entire month of May is now devoted to creating a healthy workplace environment during Global Employee Health and Fitness Month. The importance of living a healthy lifestyle, including eating nutrient-rich foods and exercising, extends beyond just your physical well-being. A person who takes care of themselves physically is generally a more confident and productive employee. So, celebrate this month in your workplace by incorporating fun activities that promote health and wellness!
Here are some fun ideas you can begin to integrate this month and throughout the year:
Promote taking the stairs instead of the elevator
Start a walking group that meets before or after work or even during the lunch hour
Sign up as a team for a run/walk for a good cause and encourage everyone to train together for it
Hold monthly educational sessions by bringing in guest speakers to talk about various health topics
Send out a brief weekly newsletter providing healthy tips or even recipes
Plan a health fair type event with healthy offerings and activities for families
What other ideas do you have to help create that healthy workplace environment?
Undoubtedly if you’ve had a child, you have dealt with the issue of constipation at some time or another. It can be frustrating to deal with as a parent and there are usually a number of reasons for the child to be constipated. Whether it’s a systemic problem or even a fear of going on the potty, we have some suggestions that can help.
