Huge amounts of pesticides were found in popular oat-based cereals, oatmeal, granola, and snack bars your kids are likely eating. Here's what to avoid.
Infants and children are very vulnerable and susceptible to toxins in the environment and their food. Even breast milk contains toxins if mom isn't minimizing her exposure to them. Here are some tips for reducing your kiddo's exposure to harmful toxins.
As a parent, "gifts" come in many different forms. Taking care of your child's teeth, no matter how much they might fight it, is a "gift" you give them and something they'll thank you for in the future.
We’ve all heard breakfast is the most important meal of the day, but if you’re still skipping breakfast, here are five reasons to eat within an hour of waking up.
1. People who skip breakfast have a higher risk of obesity. Eating a healthy breakfast is a simple way to improve appetite control and help you stay satisfied for longer. This also makes you less prone to snacking or having late night cravings.
2. People who skip breakfast are at a 27% higher risk of a heart attack compared to those who eat breakfast. It can cause high blood pressure and high cholesterol.
3. People who leave the house without eating breakfast are at a 20% increased risk of type 2 diabetes. Skipping breakfast can cause insulin resistance, a condition in which a person requires more insulin to bring their blood sugar into a normal range.
4. Your body’s metabolism naturally slows down while sleeping, so not eating first thing in the morning doesn’t do much for boosting your metabolism. This means your body burns less calories throughout the day, which can ultimately lead to weight gain. Not to mention the sluggishness and brain fog you might feel going through your morning without any fuel. Skipping breakfast may also cause you to overeat at the end of the day because you’re extra hungry.
5. It fuels your brain, which improves mental performance. Studies show children do better in class when they eat first thing in the morning.
What does a healthy breakfast look like?
The ideal breakfast contains a lean protein source. I recommend about 20 grams of protein at breakfast, which is approximately 2 eggs with cheese, 1 cup plain Greek yogurt, or ½ cup cottage cheese with an egg.
It also contains vegetables (ie: in an omelet), and a carbohydrate source such as fruit or a whole grain.
Including a healthy fat is also a good choice because fat makes food taste better and fat adds a lot of satiety and keeps you feeling fuller for longer. Good fat choices include avocado, nut butter, almonds, walnuts, sunflower seeds (ie: on oatmeal or in yogurt), and cooking with olive, avocado, or macadamia nut oil.
"Break the Fast" and lose any mentality that skipping breakfast will help you lose weight because it isn’t true.
In Health and Happiness,
Kelly Harrington, MS, RDN
Registered Dietitian Nutritionist for Healthy Goods
References:
Mekary RA et al. Eating patterns and type 2 diabetes risk in men: breakfast omission, eating frequency, and snacking. Am J Clin Nutr. March 28, 2012. http://ajcn.nutrition.org/content/early/2012/03/27/ajcn.111.028209.abstract
September is a busy month, and one big event in particular is back to school time! What does this mean to the family routine? A lot! Earlier wake up calls, waking kids up (which I personally dread) to get out the door on time, brushing teeth, combing hair, making and eating breakfast in a rush, after school activities, homework, and the list goes on and on.
As far as eating breakfast goes, it's known as “the most important meal of the day” for a very good reason: a healthy meal in the morning can balance your blood sugar levels and give you the sustenance you need to handle physical and mental stress. Without breakfast, you or your kids will be less resilient, both physically and mentally.
How can you get out the door on time but ensure your kids get the nutrients they need to start their day on the right foot?
#1 Morning Nutrition Tip
If you pack lunches, I strongly recommend packing them the night before. This will save you a lot of time and stress in the morning. You’ll also have more time to spend prepping the lunches, so they’re more likely to be well-balanced and healthier.
#2 Morning Nutrition Tip
Plan your breakfast meals in advance. This ensures you have the ingredients you need, which is a huge convenience and time saver. Be sure to include plenty of protein and whole grains, and avoid the juices and empty calories.
#3 Morning Nutrition Tip
If you make smoothies, it saves a ton of time to build the smoothie in the blender container the night before. Simply store the container in the refrigerator overnight, and in the morning all you have to do is place the container on the base and blend.
#4 Morning Nutrition Tip
Simplify the breakfast routine by keeping things simple. Don’t stress about needing to provide a lot of different options for yourself or your kids.
Here are some ideas for a quick, nutritious breakfast:
#5 Morning Nutrition Tip
If there are any waffle or pancake batters that need made, whip them up and place the griddle out on the counter the night before. Once breakfast time hits, all you need to do is preheat the griddle and pour on the batter. Easy! If there are leftovers, you can freeze them and use another morning.
#6 Morning Nutrition Tip
Make healthy “cookies” or “cupcakes” ahead of time and grab one for breakfast.
You’ll feel so great about yourself when you offer your kids a healthy breakfast and still get them out the door on time. What quick tips do you have for streamlining your morning routine when it comes to eating breakfast?
In Health and Happiness,
Kelly Harrington, MS, RDN
Registered Dietitian Nutritionist for Healthy Goods
If you offered advice to a new mother, what nutrition and physical activity related things would you tell her are important for “growing” a healthy child?
A parents actions have such a great impact on their child’s life and well-being. How well do you practice what you preach with your own children?
Small, everyday actions can have a big return in terms of a child’s health and happiness.
Kelly’s top 10 ways to grow
1. Let them decide how much to eat.
2. Offer water instead of juice.
3. Include an organic fruit and/or vegetable at each meal.
4. Present healthy foods as "treats."
5. Serve fat-free, organic milk to children over two.
6. Use mealtime to strengthen family ties.
7. Lead by example -- "walk the talk."
8. Create activities -- for you and them -- everyday.
9. Provide attention instead of food or the bottle.
10. Encourage and praise their efforts.
What will you do this week to help your child grow happy? Leave a comment about how you grow a happy kid!
In Health and Happiness,
Kelly Harrington, MS, RD
Registered Dietitian Nutritionist for Healthy Goods
Resource:
AZ Department of Health Services
Bureau of USDA Nutrition Programs
AZ WIC Program
