6 Healthy Habits to Teach Your Kids

 

It’s never too early to show your children how to live a healthier life.

Wouldn’t it be great if all kids were given the tools necessary to take good care of themselves as they got older? We teach our kids many things that help them survive and flourish. We show them how to tie their shoes and brush their teeth. We teach them the importance of education. We give them tips on avoiding danger. But what about other basic things they do every day that affect their health?

Encouraging good habits when kids are young sets them up for a lifetime of healthier living. One of the best ways to do that is to lead by example—kids are more likely to mimic the habits of their parents and guardians. So if you practice healthy habits, your kids are more likely to grow up doing the same.

Here are 6 healthy habits to teach your kids now that will provide lifelong benefits:

1. Don’t skip breakfast – One of the best ways to start each day off on the right foot is to eat a healthy breakfast. Steer clear of sugar-filled and calorie-laden choices and serve protein-rich foods, such as eggs, nut butter and Greek yogurt, along with whole grains and fruit.
2. Eat the rainbow – Different colors of fruits and vegetables offer different health benefits. Get kids in the habit of eating foods from a varied color palette. To make eating colorful fruits and veggies more fun, consider making kabobs or serving alongside flavorful dips.
3. Quench thirst with water – One of the biggest sources of sugar in American diets is sugar. Limit the amount of soda and sugary kids drink and get them used to drinking water or flavored seltzer when they’re thirsty.
4. Know the difference between snacks and treats – Eating snacks can be part of a healthy diet, if you eat the right foods. Snacks should include foods similar to what you would eat at meals, but in smaller quantities. Foods like chips, cookies and candy are treats, not healthy snacks.
5. Avoid diets – It’s okay to encourage eating more (or less) of certain food groups or to reduce the amount of calories consumed, but following diets that deprive a person of specific foods or have strict rules often lead to failure and a cycle of yo-yo dieting that is unhealthy.
6. Move every day – If kids learn to embrace physical activity when they’re young, they’re more likely to stay active as they get older. Exercise shouldn’t be a chore and doesn’t have to be done for a long period of time at once. Even a few minutes of activity here and there throughout the day add up. Get kids involved in activities they enjoy. Aside from organized activities, find fun ways to move more at home—play tag, have a dance party or challenge the kids to a foul shot competition.

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Copyright 2023 © Baldwin Publishing, Inc.  Health eCooks™ is a designated trademark of Baldwin Publishing, Inc. Cook eKitchen™ is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.

Date Last Reviewed: February 14, 2023

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Jane Schwartz, RDN, CLT

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No information provided by Baldwin Publishing, Inc. in any article is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article signifies your understanding and agreement to the disclaimer and acceptance of these terms of use.

The 8 Best Spring Veggies—and What to Do with Them

 

What better way to enjoy spring than to take advantage of the freshest tastes of the season.

There are many things to enjoy about spring, including longer days, warmer temperatures and brightly-colored flowers. The abundance of delicious fresh veggies in season right now is also something worth celebrating. Spring veggies are at the peak of freshness, loaded with healthy nutrients that can enhance any meal.

Don’t pass these veggies by if you see them available at your local farmer’s market or in the supermarket. There’s no better time to eat them than right now!

1. Asparagus – Take advantage of buying fresh, local asparagus when it’s available (the growing season is short). The flavor and tenderness of this veggie straight from the farm can’t be beat and it’s delicious grilled with a touch of olive oil, salt and pepper to bring out its natural taste.
2. New Potatoes – Typically the first potato to come up in the spring, these are smaller than baking potatoes with a slightly sweeter taste. The tender skin can be eaten and is full of healthy fiber. The red and purple varieties have the most antioxidants. Grill wedges or make into a flavorful potato salad.
3. Radishes – Radishes come in many varieties, including French breakfast, lime, black and Easter egg. They have a sharp, crunchy flavor and can brighten any dish. Pickle, roast, or slice and serve raw. Don’t throw away the greens – they’re great in salads!
4. Celery – If you’ve never bought farm-fresh celery, you’re missing out. It has a more concentrated flavor than what you’ll find at the grocery store. Fresh celery stalks (and their leafy greens!) add an abundance of flavor to recipes, including fresh-pressed juices, soups, stews and salads.
5. Peas – Firm and sweet, fresh peas are high in protein and are also a great source of fiber. Eat them raw straight from the pod or mix into recipes to add color and flavor. Soups, casseroles, salads and curry recipes are just a few ways to cook with peas.
6. Herbs – Dried herbs work in a pinch, but they can’t compete with tender, flavorful fresh herbs. Dill, chives and parsley are early spring herbs that can be used in almost any dish. To keep fresh, store bunches in a jar of water or loosely wrap in a damp paper towel.
7. Leafy Greens – There’s an abundance of greens growing in spring, including tender arugula, vibrant spinach and hearty lettuces. Aside from salads, add greens to smoothies, omelets, soups and pasta. To clean, submerge leaves in a bowl of cold water and let dirt fall to the bottom.
8. Garlic – One of the most versatile vegetables to cook with, garlic adds depth and flavor to food. Sauté chopped or sliced garlic in olive oil when cooking most dishes or roast whole bulbs for a rich, fragrant and slightly sweet flavor.

Fill your plate with in-season produce for the brightest flavors of the season. Most veggies taste delicious raw, but if you prefer eating them cooked, avoid boiling because many of the healthy nutrients will leach out into the water. Steam, stir-fry, grill or microwave instead.

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Copyright 2023 © Baldwin Publishing, Inc.  Health eCooks™ is a designated trademark of Baldwin Publishing, Inc. Cook eKitchen™ is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.

Date Last Reviewed: February 14, 2023

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Jane Schwartz, RDN, CLT

Learn more about Baldwin Publishing Inc. editorial policy, privacy policy, ADA compliance and sponsorship policy.

No information provided by Baldwin Publishing, Inc. in any article is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article signifies your understanding and agreement to the disclaimer and acceptance of these terms of use.

 

5 Tips for Learning to Live with Diabetes

 

As you adjust to living with diabetes, these tips can help you better manage your health.

If you have recently been diagnosed with diabetes, it can take some time to adapt to your new life. At first, you may feel scared or wonder how you’re going to manage your health condition. But as you get used to the reality of living with diabetes, you’ll likely find that life will return to normal, even though you’ll have to make a few lifestyle changes along the way.

These 5 tips can help you live healthier if you have diabetes:

1. Educate yourself. The more you know, the more you can be in control of your own health. Learn all you can about diabetes and what you can do to prevent complications from the disease. Find out what symptoms may indicate that your diabetes is not under control and understand why it’s important to carefully manage your condition. Your doctor will likely provide you with information about the disease, but you may want to do your own research, too.
2. Assemble a good care team. Managing diabetes often requires a team of health professionals. In addition to your primary doctor, you may need to see a specialist, such as an endocrinologist. A diabetes care team and registered dietitian can help you make healthy lifestyle changes. Since people with diabetes are more prone to some health issues, you may also need to include others on your team, such as an eye doctor, podiatrist and mental health professional.
3. Be proactive about managing your diabetes. You will likely receive a lot of information and advice from your care team. The more proactive you can be about following this advice, the better. Make recommended changes to your diet. Follow your doctor’s advice about medication. Adopt other healthy habits, such as exercising more, reducing stress, getting enough sleep and losing weight, to help better manage your condition.
4. Monitor your health. Managing diabetes is all about keeping your blood sugar levels in a healthy range. To help you monitor your health, check blood sugar levels as suggested by your diabetes care team and know your numbers. Keep track of these numbers to get a better idea of what makes them go up or down. Don’t skip appointments with doctors and other health care professionals. Pay attention to signs and symptoms that your diabetes treatment plan may need to be adjusted. Ask questions when you don’t understand something or need more information.
5. Take things one step at a time. It can be overwhelming to think of managing diabetes as something you have to do for the rest of your life. But as you adjust your habits, you’ll likely find they become second nature to you and things get easier. Make adjustments to your lifestyle one step at a time and remind yourself with each change you make that you are giving yourself the gift of better health.

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Copyright 2023 © Baldwin Publishing, Inc.  Health eCooks™ is a designated trademark of Baldwin Publishing, Inc. Cook eKitchen™ is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.

Date Last Reviewed: February 16, 2023

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Perry Pitkow, MD

Learn more about Baldwin Publishing Inc. editorial policy, privacy policy, ADA compliance and sponsorship policy.

No information provided by Baldwin Publishing, Inc. in any article is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article signifies your understanding and agreement to the disclaimer and acceptance of these terms of use.

 

How Some Foods Can Make You Happy...or Not

 

Can what you eat affect how you feel? You may be surprised by the connection.

When it comes to your mental health, have you ever given much thought to the role your diet plays? In the moment, there’s no doubt that eating certain foods may make you feel good and can calm you down. But what about after that quick fix?

It turns out that the foods that often soothe your mood in the short term are usually not the foods that may improve your mental health over the long term. Many people crave foods filled with sugar, fat and salt when they’re feeling down, anxious or stressed—comfort foods—but these are not the foods that actually reduce or prevent mental health symptoms. In fact, just the opposite may be what you need to improve your mental health.

There’s still a lot of research that needs to be done about the cause-effect relationship between food and mental health, but studies completed to date suggest there may be a closer relationship than you think between the two. Just as diet plays a role in overall physical health, it may also be a factor in how you feel mentally and emotionally. This may be due to what is called the gut-brain connection.

Here are some ways your diet may affect your mental health:

• Stress and Anxiety – Sometimes it’s not about what you eat, but rather what you don’t eat, that makes a difference. In the case of stress and anxiety, research has shown that it may be best to limit added sugars, artificial sweeteners, caffeine and alcohol. Foods that reduce inflammation, such as those with dietary fiber and omega-3 fatty acids, may help ease symptoms. Try adding more of these foods in your diet, such as vegetables, fruits, beans, nuts, seeds, whole grains and cold water fish (salmon, tuna, mackerel, trout, sardines). Fermented foods, such as yogurt with live bacteria, kimchi, sauerkraut, kombucha, miso, tempeh and kefir, may also help.
• Depression – Diets rich in vegetables, fruit, whole grains and legumes, such as the Mediterranean diet, have shown promise for helping to reduce symptoms of depression. One study showed that this type of diet, along with fish oil supplementation, improved the mental health of people with depression. More research is needed on this topic, but there are no drawbacks to giving the Mediterranean diet a try. Even if it doesn’t improve symptoms of depression, it has been shown to be one of the healthiest diets you can follow—it’s good for your heart, brain and general well-being.
• General Mood – One of the best ways to improve your mood, and your overall physical and mental health, is to eat a well-balanced diet, according to a 2020 study on the subject. This includes eating a variety of nutrient-rich foods, such as vegetables, fruits, whole grains, nuts/seeds, legumes, healthy oils and lean proteins. It also means limiting processed foods and those that contain a lot of saturated fat, added sugars, preservatives and empty calories.