Help Kids Be Healthy and Happy

During Critical Learning Years, Here's How To Help

   Children have settled into a new school year. They are growing and building confidence and skills.  During these critical learning years, adults want to be sure they are doing everything they can to help their little ones become healthy happy learners. 

   A national study indicates that there are behaviors which help young children remain healthy.

Nutrition Routine

   Eat nutritious meals six or seven times per week with the family at a table.  Good nutrition gives children the very best chance for a healthy body and a mind ready for learning.

   A study at the University College of London has a warning.  It reported that young children cared for by grandparents a significant part of the week were much more likely to be 

overweight than their peers. They are served more fatty and sugary foods and sometimes a diet of fast food and takeout meals.  Check the government recommendations at choosemyplace.gov. for guidelines about amounts and types of nutritious meals and snacks. The site suggests attractive snack fruits and vegetables and water for drinks rather than colas and sugary juices. 

Good Nutrition Starts With Routine

Monitoring Technology

  The American Academy of Pediatrics advises that children under 2 years of age should experience no screen time.  Read to them. Other child health organizations advise that 1-2 hours per day should be the maximum limit for screens of any kind.  Unfortunately, many children watch in excess of 4 hours a day.  Too much screen time has been linked to obesity, irregular sleep and behavior problems. Some experts have found that violence in movies and games can lead to an acceptance of this kind of behavior in real life and spills into school and family behavior. Excessive watching means less time for exercise and imaginative play.

   Here are some suggestions from child psychologists:  Set a good example.  Eliminate background TV noise. Turn off the TV at mealtime. Talk and eat at the table. Plan which shows and how much time children may watch.  Keep technology out of the bedroom. Especially for preschoolers, parents might want to watch shows together and talk about the content. Does it meet family standards? 

Best Homework Is Done With Media Off

Best homework is done with the media off. In general, work can be finished before media time. Computers are part of life, and can be a source of discovery and learning or a source of danger. Children using a computer need to be supervised and the computer placed in a public space. Find out ways to block sites and information that you feel are inappropriate for your student. Ask yourself what is computer time replacing? Family time? Outdoor exercise? Doing a good job with homework? Reading? Helping around the house? Extracurricular activities? 

For more ideas see grandparentsteachtoo.blogspot.com; wnmufm.org/LearningThroughtheSeasons live and podcasts; Pinterest, and Facebook.

Fran Darling, fdarling fotos

Healthier Food Choices for Children

Encourage Healthy Eating at Snack Time

Meal and snack times provide a time to encourage healthy habits and conversation.  When wise snacking is added to three nutritious meals a day, adults can achieve the total recommended daily guidelines for healthy American children. Otherwise, the guidelines can be very difficult. Children before the 1960’s rarely snacked at all.  Then the food industry and ads took over.

Suggestions

   Over 27% of American children’s daily calories come from snacking also known as grazing. This snacking doesn’t have to be bad. It could be something you had planned to offer at mealtime anyway as part of the five basic groups on a plate: about half fruits and vegetables, half grains and protein, and a glass milk or yogurt. Perhaps children were not hungry for all the offerings. 

This plan of including tasty fruit and vegetable snacks is especially useful if fruits and vegetables are often left on the plate or a big point of contention at mealtime.

  A snack that satisfies hunger might be cut up fruits and vegetables like oranges, bananas, pears, apples, thin shavings of carrots, or frozen peas with just a small amount of cereal or crackers. Add a little cheese, yogurt,or small piece of turkey. You may want to replace crackers with whole grain bread pieces or crunchy toast, pockets or wraps and a little peanut butter. Check with your physician. 

Have Water Instead of Juice or Soda

Recommendations are five to thirteen servings of fruits and vegetables. Three meals plus three nutritious snacks, including one at bedtime, equals meeting the nutritional guidelines. 

  Water Not Soda or Juice

      Another suggestion from nutritionists is to provide water or milk during mealtimes and snacks rather than juice or soda. Drinking water rather than soda is cheaper; it is caffeine and sweetener free and will become a habit.

 To set a good example, eat a small snack and drink water or skim milk with your children. Have your snack at the kitchen table rather in front of the TV, phone, or computer. 

Teach How to Read Nutrition Labels 

You may like to play a game like I Spy Something Red or some other color to spark conversation. Another variation is to count the number of items of a color you can find in a room.  Alphabet and category games are also conversation starters. How many words can you think of that start with the letter B?

  You can teach young children to read numbers on nutrition labels. Four year olds can look for smaller number of sugar grams and become very aware of what they eat. These little food detectives can compare labels on boxed cereals, soup, processed meats, frozen meals, and macaroni and cheese to find the lowest amounts of sweeteners especially. 

  For more ways to help children be healthy see grandparentsteachtoo.blogspot.com and wnmufm.org/Learning Through the Seasons.

Photos: Fran Darling, fdarlingfotos

Children Can Toast Breakfast Often

   

Begin With Nutritious Bread

Sometimes making breakfast is the last thing you want to do, but families can teach children to make toast with many toppers nutritionists urge. 

  Good toast begins with a nutritious bread like 100% whole wheat or multigrain bread already sliced for safety. They have about 50 calories and 4 grams of protein. Some of the following suggestions have ingredients that can be set aside in the refrigerator the night before.  Some can be used in school lunches.

Toast Toppers

  Nut butters like almond butter with only nuts and no sugar have many possibilities with sliced bananas and a sprinkle of cinnamon or granola. A new possibility that has been a favorite in Europe for years is nut free semi healthy chocolate spread with bananas, mashed strawberries, or pear slices. Cream cheese is a good base with slices with mashed strawberries or no sugar jam.  Children can also sprinkle dried cranberries, cherries and pumpkin or sunflower seeds. Some children may like mashed small curd cottage. Apples sauce with no sugar and a little cinnamon is a good way to start the day. 

Be Creative With Breakfast

  Putting eggs on top of whole wheat toast adds nutrition whether eggs are hard boiled, scrambled or cooked both sides with the yolk broken, avoiding runny eggs. Topping with melted shredded cheese is a hit. 

  Some children are learning to like hummus, mashed black beans with a little salt and pepper and a teaspoon of spaghetti sauce, melted shredded cheese, or shredded carrots.

  Try a few ideas when there is more time on weekends to give kids practice. The above recipes are good to do with budding teenage cooks and grandparents.

Easy Chia Jam

  Children can make this strawberry, raspberry, blueberry, blackberry, or plum jam in 20 minutes with chia seeds. The Aztec seeds have omega 3 fatty acids, fiber and protein. j No pectin or huge amounts of sugar are needed. 

  Children will need 2 cups chopped fresh or frozen thawed fruit,1 tablespoon lemon juice,1 tablespoon honey, or maple syrup and 2 tablespoons chia seeds. They can be ground in a coffee grinder and will still work. Dark fruits are preferred.

  Remove fruit stems, etc. and chop into small pieces, if needed. Cook on medium- low heat in saucepan until fruit starts to break down about 5-10 minutes. 

Cheeses, Fruit, Seeds, Nuts - Go For It!

Remove from heat and mix. Stir in honey and lemon juice. Adjust to taste. Stir in chia seeds and let stand for 5 minutes.  If too runny add a little more seeds. Jam will continue to thicken somewhat while in the refrigerator. Transfer to a glass jar and keep refrigerated. It is good in the refrigerator for two weeks and can be frozen for three months. Children can also skip the cooking, if desired.

For more see grandparentsteachtoo.blogspot.com; wnmufm.org/Learning Through the Seasons; Facebook and Pinterest.

Photos: Fran Darling, fdarling fotos

Children Love Planting and Eating Chia

Fun With Chia!!

Little chia seeds pack a nutritional punch. These little plants are full of antioxidants, omega three fatty acids, fiber, calcium, and many nutrients. “Chia” means strength in the Mayan language and Aztec warriors and runners ate them often before battles. They are a super food. The seeds grow very fast, thicken liquids, and add nutrition to baked goods like muffins, breads, cookies, and pancakes. Young children and teens who will not touch lettuce or spinach salads will happily snack on chia or other sprouts like sunflowers.

Little Chia Garden

  Chia seeds in the grocery store can be planted. For planting, purchase a few new half inch synthetic sponges with little holes.  Soak the new sponges so they are damp but not dripping. Place the sponges on plates 

Plant Some Chis Seeds

and scatter chia seeds across the tops, gently poking them into the sponge holes. The seeds do not need to be washed first. In fact, when washed they will stick together in a glob.

  Keep the sponges moist by misting with several tablespoons of water often.  It is important not to let the chia seeds dry out. You may cover with clear plastic containers over the plates at night to keep the moisture in. Take off the covers during the day so the seeds do not rot. They will take 4-7 days to sprout about 1/4 inches.  Then it is time to move them to a sunny counter to grow 3-4 inches before harvesting with a washed scissors. They are great for children’s indoor gardens because they grow quickly.

  Strawberry Chia Pudding

  For this fresh tapioca- like pudding you will need: 16 ounces fresh hulled strawberries,

1 ½ cups coconut milk, 1/4 cup honey (maple syrup or to taste, 1 tsp vanilla, again to taste, 3/4 teaspoon finely grated lime zest, 1/2 cup chia seeds. Place everything BUT seeds in a blender until smooth. Check sweetness.

  Place chia seeds in a large bowl, pour the strawberry mixture on top, and whisk thoroughly. Let stand for 10 minutes and whisk again. Cover and refrigerate for at least 4 hours and up to 3 days. Stir the pudding before serving. The longer it sits, the thicker the pudding will become; if you find that it is too thick, whisk in a little water.

Make a Pudding or Parfait With Chia!

    For a parfait, put 1 cup fresh or frozen pineapple cubes in a saucepan. Cook over medium heat, stirring and mashing with a spoon about 7 minutes.  Add 2 cups pitted fresh or frozen sweet cherries mashing and cooking until tender, removing any chunks. Remove from heat.  Add 2 tablespoons chia seeds.  Mix well, cover and refrigerate overnight to thicken. To serve, layer 2 tablespoons of mixture with alternate layers of Greek yogurt.  

For more information on all things Chia go to: https://dengarden.com/gardening/How-I-grow-and-harvest-organic-Chia and https://en.wikipedia.org/wiki/Salvia_hispanica 

For more of our blogs see grandparentsteachtoo.blogspot.com  or http://wnmufm.org/programs/learning-through-seasons#stream/0

Photos: Dick Culbert from Gibsons, B.C., Canada - Salvia hispanica and 

Fran Darling, fdarling fotos  

Pumpkin Recipes Add Nutrition, Math, Fun

Pumpkin Season Lasts All Year! 

Halloween may be over but the pumpkin season lasts all year. Pumpkin is an all-around nutritious food.  It is low in saturated fat and very low in cholesterol and sodium.  Then it is loaded with an array of vitamins and minerals and a good source of dietary fiber. Since November is one of the top baking months you might try these child friendly recipes.

Kiddie Pumpkin Cookies

  These cookies are quick and easy to make. You will need 2 cups flour, 1 1/3 cup quick or old fashioned oats, 1 teaspoon baking soda, 1 teaspoon ground cinnamon, ½ teaspoon salt, 1 cup ( 2 sticks) butter or margarine softened, 1 cup packed brown sugar, 1 cup granulated sugar. You can experiment with lowering the sugar to ¾ cup of the sugars.  You’ll need 1 cup canned pumpkin, 1 large egg, and 1 teaspoon vanilla extract. If desired, you can add ¾ cup chocolate chips to the batter or poke them in while the cookies are just out of the oven.  Children can drop them one at a time and push them into the hot cookie with a spoon.

Make Kiddie Pumpkin Cookies

Preheat the oven to 350 degrees. Combine flour, oats, baking soda, cinnamon and salt in a medium bowl. Beat in butter, brown sugar, granulated sugar until fluffy.  Add pumpkin, egg, and vanilla extract. Mix well. Add flour mixture.  Drop a ¼ cup of dough onto a baking sheet sprayed with cooking oil.  Bake for 14-16 minutes.  Cool before moving.

Kiddie Pumpkin Cupcakes

  This recipe is for moist pumpkin chocolate chip cupcakes.  Preheat oven to 350 degrees and line a muffin tin with 

Make Kiddie Pumpkin Muffins

cupcake liners. Whisk together 1/3 cup oil, 1 cup sugar, ¼ cup milk, 1 teaspoon vanilla extract.  Sift in 1 ¼ cup flour, ½ teaspoon baking powder, ½ teaspoon baking soda, ¼ teaspoon salt, 1/4 teaspoon cinnamon. Fold in 1 cup canned pumpkin and then ½ cup chocolate chips. Be careful not to over stir because the batter will become gummy and change the texture of the cupcakes. Fill lined cups 2/3 full and bake for 24-26 minutes. Transfer to a wire rack to cool.  For more cooking time ideas see grandparentsteachtoo.blogspot.com, wnmufm.org/Learning Through the Seasons, Facebook, and Pinterest   

Photos: Fran Darling, fdarling fotos

Taking a Second Look in Kids’ Lunch Boxes

Whole Apple Slices - NOT Processed Apple Sauce

Let’s see, pack the school lunch box, check: peanut butter and jelly sandwich on whole wheat, check, one cup apple sauce, check, fruit punch, healthy lunch, check. 0pps, not so fast. Nutritionists and physicians would like families to take a closer look.

  That lunch we just sent off with our little darlings may have a whopping 75 grams of sugar. The American Heart Association suggests children have about 17 grams of sugar a day.  One rounded teaspoon of sugar or a sugar cube has about 5 grams of sugar. If we look at our lunch again, we just packed 15 sugar cubes in our children's noon meal and sent them merrily on their way. What??

  Dr. Jim Surrell colorectal surgeon whose special interest and expertise in nutrition and weight loss programs led him to write his book” SOS Diet Stop Only Sugar” helped provide information for this column.

Sugar Detectives

  With one of every three children over weight and on their way to type 2 diabetes, what can we feed children that they will eat and still be low in sugar?  Both Dr. Surrell and experts with the American Heart Association have excellent suggestions. First, start early not giving babies and toddlers food with sugar added. Read the labels. 

There are many names for sugar. If fructose, corn syrup, sweetener, dextrose, fructose, honey, or molasses, just to name a few are near the top of the ingredient 

Be A Sugar Detective

list look for alternative foods.

   The more processed the food, the more sugar content.  One packet of flavored oatmeal has 13 grams of sugar. One cup of regular oatmeal with unsweetened almond milk warmed in the microwave with a few berries 

or natural applesauce with no sugar added has much less sugar.  Older children can be trained to be sugar detectives by reading ingredient labels and adding up the sugar grams.

ABC Guide

  Dr. Surrell has a simple ABC guide in his SOS” book:” A- Avoid excess sugar!; B- Become a label reading detective!; C-Choose low sugar and high fiber!

  Let’s go back to that school  lunch. What can we do? Learn to substitute. Pack peanut butter with no added sugar as a dip for a sliced and cored medium apple (14 grams of sugar) tied with a rubber band around it.

Follow the ABC Guide

  Dr. Surrell’s other high protein, low sugar suggestions include: hardboiled egg, cottage cheese, Swiss, cheddar, Colby or string cheese, handful of dry roasted peanuts, cocoa or  plain roasted almonds, cashews, raspberries, blackberries, strawberries, whole grain crackers, red or green vegetables like crunchy snap pea pods, and water. For safety include an ice box to keep food cold. If teachers ask for snacks, some of these might be sent to school.

  For more healthy suggestions see Dr. Surrell’s “SOS” book, grandparentsteachtoo.blogspot.com,wnmufm.org /Learning Through the Seasons live and pod casts.

Photos: Fran Darling, fdarling fotos

Sketch: Mark Nowicki

Breakfast is Good Anytime

Make It Breakfast Anytime! Children Help, Too.

Breakfast is the meal of choice for any time of day.  Children like the texture of the foods and families like the nutritional value. Children can easily help with these meals of pancakes, waffles, oatmeal, fruit and yogurt smoothies or breakfast sandwiches.

Microwaved Eggs

Help children learn how to cook eggs. A microwaved egg takes only a minute. As children grow they may choose an egg instead of junk food after school. 

  Start by helping young children spray cooking oil on the inside bottom of a microwave safe bowl about the same size as the toast, bagel or tortilla. Show them how to crack an egg into a bowl, mix it up with a fork, and add a little salt. Cover the bowl with a microwave safe dish to keep it moist. 

Microwave eggs - Large or Small Dishes

Cook in the microwave for about 30 seconds.  Turn the egg over and place in the microwave for about another 20 seconds.  Since microwave power and cook times may vary by a few seconds, families may need to do this several times to get the time exactly right. 

  Show children how to use a hot pad holder to remove the dish. Eventually they will be old enough to do this themselves and remember the safety rules. Now heat up some toast or other breads and place the egg on them with sprinkled cheese, their favorite meat, or veggie for a sandwich.

   If breakfast is being served as lunch or dinner, add a side dish of berries, favorite vegetables like raw carrots, microwaved frozen corn or peas. 

   As children grow older and more experienced they can make this morning meal any time. Microwaved eggs have a gentle texture children like and keep their nutritional value when cooked, as long as the egg is not overcooked. It should be fluffy. Teens can spice it up with salsa. 

Add Meats, Fruit to Breakfast Sandwiches, Anytime!

Many Nutrients

  According to the USDA, although a yolk has more fat and cholesterol than an egg white, when children eat a whole egg they are getting a large amount of protein plus calcium, magnesium iron, phosphorus, salt, zinc, copper, many other essential minerals and vitamins A, B12, B6 E, D, and others. 

  The method above is safe and nutritious as long as children receive help to avoid scalding from hot dishes until they are mature enough to use the microwave alone.

  According to the USDA,”new research shows that, contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol. In fact, recent studies have shown that regular consumption eggs does not affect a person’s lipid profile and may, in fact, improve it.” Check with your physician, however. 

photos: Fran Darling, fdarling fotos

More Vocabulary Ideas and Activities....See the authors’ book “Learning Through the Seasons” at area bookstores and grandparentsteachtoo.org. For more help to prepare young children for success in school see the authors’

website:  Also check our audio Podcasts WNMU Radio, 90; Youtube

Eating Healthy Is Not a Chore

fdarling fotos

Eating more meals at home is one step toward eating healthier and doesn’t have to be a chore according to Laura Gauthier, a Marquette County Health Department registered dietician. Eating out several times a week may be quick, easy, and socially enjoyable for most people, but restaurant meals may be a big source of unwanted salt, fat, and sugar.
  Start by going through the store ads with children to find valuable coupons.  Look for foods the family enjoys and think of meals that incorporate these foods. Make a meal plan for even a few days and post on the refrigerator.  Include side dishes of fruits and vegetables.  Watch for produce to be in season and on sale. They may be something your family has never tried  and become a new family favorite! Make a list, shop together, and teach children how to find fresh produce. Point out brown or wilted food.
Use Healthy Snacks
  There are many very nutritious foods that also taste good.  By having the knowledge on what foods to buy and how to prepare them, both taste and nutrition can be combined for optimum health. The Internet can be a great resource to learn how to prepare or eat a certain unfamiliar fruit or vegetable.
    Incorporating healthy snacks into the family’s daily routine can be a great weight and nutrition management technique.  Energy levels can be increased and hunger managed by eating the right snacks.  Combining lean protein and fiber makes a powerful nutrient combination that will help with optimum fullness and overall satisfaction.  Some examples of these combination snacks include homemade trail mixes, yogurt parfaits and smoothies.
Sneak in Veggies

Mark Nowicki

  A perfect way to combine taste and nutrition is by gradually adding “nutrition” to foods you enjoy.  Take for example a smoothie.  A fruit smoothie is naturally sweet, which tastes really good!   A little fresh or frozen spinach adds vitamins without compromising the flavor.
   Try leftover vegetables in an omelet at breakfast; add extra tomatoes or spinach to your sandwiches. Sliced peppers, snap peas, or cucumbers add extra crunch to lunchtime favorites. Children will enjoy using a table knife to cut veggies into math shapes. Soups and casseroles can have extra vegetables added. Substitute or add pureed fruits and veggies and extra whole grains for baked goods.
  It is very important to enjoy what you are eating.  It’s no surprise that taste wins over nutrition when it comes to food choices.  As in previous mottos, “All foods can fit,” all foods that you enjoy can become a part of your family’s new daily diet.
   This month focus on experimenting with foods. On the weekends, children can help wash and chop while you carry on a conversation. Refrigerate extras, and use all week.
Photos: Fran Darling, fdarling fotos; Shetches: Mark Nowicki 
More Ideas and Activities....See the authors’ book “Learning Through the Seasons” at area bookstores and grandparentsteachtoo.org. For more help to prepare young children for success in school see the authors’ web site: www.grandparentsteachtoo.org. Also check our audio Podcasts WNMU Radio 90; Youtube video activities; and join us on Pinterest

Making Simple Cheese with Children

Mark Nowicki

Weekend cooking with children can provide nutritious meals and nutritious snacks all week. It helps everyone relax and chat while making a favorite recipe or trying a new one as an experiment. After all, cooks are scientists, mathematicians and artists with reading and organizational skills. It’s a perfect quiet fun and learning activity with a reward at the end.
Super Simple Cheese
   With a little help since a stove is involved, children will have a creamy cheese to add protein to snacks all week (Check that no one is lactose intolerant.)
  This creamy cheese tastes like nothing, which can be good. Add a little salt and put it on nutritious crackers, vegetables, and fruits children already enjoy. It is good with peanut butter and jelly sandwiches, toast, or finger licked in a bowl by little ones.  The ingredients are two cups whole (works best) or 2% milk and one or two tablespoons of lemon juice.
  Place milk in a saucepan, heat and stir it on low so the milk doesn’t stick to the bottom. If you have a cooking thermometer you can put it in the pan until the milk is 170 to 190 degrees. If not, just make it hot. Turn off heat and add one teaspoon lemon juice and stir until the little curd lumps form. Add a second, if needed, for lumps.  Be patient and remove from heat.
Shaping Cheese
  Let the mixture cool to a temperature you can handle. Now you will separate the curd lumps from the whey liquids. Pour mixture through a strainer into a bowl to save the whey and empty the curds into a cloth. A clean white t –shirt (never worn again), washcloth, or cheesecloth work.
  Take the four corners of the cloth and twist them making a bag. Twist tighter and tighter to get the liquid whey out.
  Cheese will be crumbly. Add a little salt and taste. Do not break it up further with your fingers at this point.
 You can make a block of cheese by taking your cloth with curds and folding in thirds. Place on cake pan and put fry pan with 10 lbs on top for about 30 minutes. It will form a loose shape. Keep everything refrigerated.

fdarling fotos

It will get firmer.
 While waiting say “Little Miss Muffet, “ “Farmer in the Dell” or read “The Cheese” by Palatini or “The Stinky Cheese Man…” by Scieszka.
  You may wish to try the whey, an acquired sour taste. Children will probably not like it, but it is rich in protein. Whey is used in protein bars, commercial protein shakes, and soups. The Swiss bathe in it to keep their skin soft. Hmmm. It can even be frozen.
Sketch: Mark Nowicki; Photo: Fran Darling, fdarling fotos
More Ideas and Activities....See the authors’ book “Learning Through the Seasons” at area bookstores and grandparentsteachtoo.org. For more help to prepare young children for success in school see the authors’ web site: www.grandparentsteachtoo.org. Also check our audio Podcasts WNMU Radio 90; Youtube video activities; and join us on Pinterest