Ava the Avocado

Ava_SuperIn the interest of keeping summer snacks cool, refreshing, and healthy, we’ve decided to post our recipe for guacamole.

Almost everybody has one, and we encourage you to play around and add or subtract what you wish, but one of the great things about this delicious dip is how kid-friendly the recipe can be! During our classes about healthy fats, kids develop their fine motor skills and get a heart-healthy treat out of it at the end. Here’s how we do it:

 

Ingredients:

  • 3 ripe avocados (should feel just slightly squishy)
  • 1 plum tomato
  • 2 cloves of garlic
  • 1/2 lime

Materials:

  • Larke bowl
  • Cutting board
  • Plastic knives
  • Garlic press
  • Juicer (optional)

Directions (hint: your kids can do it all — even clean-up!):

1. Slice avocados around the pit lengthwise

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2. Twist and pull the avocado halves apart

3. Scoop the seed out with a spoon (or, for speedy extraction, an adult can take a heavy knife, drop it in the center of the seed, and twist — it pops right out!)

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4. Scoop the avocado flesh into a large bowl

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5. Medium dice the tomato (for kids, use a plastic knife) and toss into bowl

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6. Squish the garlic just enough to detach the skin, peel and press through a garlic press into the bowl

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7. Juice the half lime and pour into bowl

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8. Mash and mix well, and enjoy with your favorite dippables; we like carrot and jicama slices!

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And as our superhero, Ava, would tell the kids after class,

“Now you have the power to choose healthy fat foods every day! Foods with healthy fats keep our bodies and minds healthy, happy, and ready to learn!”

 

 

If you’d like to bring this class to your kids’ school, contact info@healthylearningpaths.org today!

Resources for Those Affected by CO Wildfires

Healthy Learning Paths grieves for those affected by the wildfires already plaguing Colorado.

Below are resources for those in need. Please share as you see fit.

Wildfire Resources – 2013 

 

Resources for Comforting Children after Boston Marathon Tragedy

As a national community, we grieve for the individuals lost and injured in the bombings at the Boston Marathon, and our hearts extend to the families and spectators most affected.  The fact that this event is usually seen as a celebration makes it especially challenging to discuss with our children and for us to comprehend.  When events such as these occur, we search for ways to support our children, students, and ourselves.  Resources from organizations such as National Association of School Psychologists (NASP) and American Psychological Association (APA) help to guide us as professionals, parents and community members.  Several ideas for helping to reassure our children of their safety are:

  • Reduce exposure to television and news for the near future to lessen anxiety and intense emotional responses.
  • Calmly discuss with your children that the event occurred but reinforce their safety by telling them that many people at home, in the school and in the community help to keep them safe.  Relate that priority of parents, educators and first responders is safety.
  • Discuss with children the roles of people who did so much to provide medical attention and to keep others safe.
  • If your children come home from school with questions about comments they may have heard, truthfully clarify and answer.  Follow the answers with statements that calmly relate that they are safe and that they have many adults who focus on their safety.
  • Focus on describing the compassion that comes from the community and nation in your discussions with your children to reinforce the caring that people so often share with each other.
  • Let your children know that any emotions they feel are acceptable and provide the support and comfort they need.
  • Keep your schedule normal to continue comfortable routines, but allow for emotional expression and flexibility in activities as needed.
  • Get to now the safety plan at your children’s school and ensure that you are linked to the communication notification system that your school or district provides.  Extend this safety plan to your community.  Reinforce who are safe people children can call when help is needed.

(Gathered from NASP and APA)

There are extremely helpful resources available for parents and educators on the Internet.  Please take time to read them and utilize the suggestions and ideas as needed.

http://www.apa.org/helpcenter/mass-shooting.aspx

As a community we can support our needs and the needs of our children.  These helpful resources can guide our discussions to allow us comfort and extend that comfort to our children, helping them know we strive to keep them safe at home, school and in our community.

 

By Shayna Whitehouse, Ph.D.

A Family That Runs Together, Stays…

HEALTHY!

Running and walking are great to do individually and as a family.  People of all ages can run and walk, which makes them ideal activities for encouraging healthy habits.  Both exercises are “weight-bearing,” meaning that you are holding up your own body weight and thus building (or preventing the loss of) bone density and strengthening muscles.   Additionally, running and walking exercise the most important muscle in your body… your heart!

Before you begin walking and running for exercise, make sure you are healthy enough for an exercise program.  Also, identify some of your reasons for starting:

  • Do you want to get your family out of the house, enjoy some fresh air and stay active?
  • Are you trying to adopt a healthier lifestyle, or possibly lose some weight?
  • Have you always wanted to be able to complete a certain distance or compete in a race?

These are all great reasons to start, and your individual goals will determine how you proceed.  If you want to have fun and enjoy the outdoors, then grab your jackets, your kids and your dog and walk around your neighborhood!  If you want to compete in a race, you will want to wear proper clothing for the weather, stretch before and after your exercise, and gradually increase your training and intensity.  If you want to adopt a healthier lifestyle, remember to adopt healthy eating habits along with your walking/running.

SIgn up today!
SIgn up today!

Whatever your reason, now is a great time to start!  The weather is starting to show signs of springtime, allowing for more and more outdoor activities.

Healthy Learning Paths is sponsoring the Frank Shorter RACE4Kids’ Health 5K and Healthy Kids’ Expo on Sunday, April 14, and registration is now open online!  The Frank Shorter RACE4Kids’ Health 5K honors Olympic Gold Medalist, Frank Shorter for his commitment to the health of all children. Proceeds benefit Healthy Learning Paths, a 501(c)(3) nonprofit partnership of medical and educational professionals, who teach the critical connections between health and learning for children.

Now is a great time to get outside and walk or run your way to a healthier family!

Essentials for Heart Health

HeartHealthIn honor of American Heart Month (and, of course, Valentine’s Day), we’d like to talk about our hearts. The heart is a muscle and requires certain things to stay healthy and strong for a lifetime.  Just like all other muscles in the body, it needs a healthy diet and exercise.

Many adults probably don’t think heart health is an important topic to consider for children. However, more and more children are developing diseases and conditions formerly associated with adult-onset, such as Type II diabetes, high blood pressure, obesity, and high cholesterol.  With direct links to poor diet and inactivity, these conditions negatively impact heart health and therefore lifespan.

Actions taken early in a child’s life can impact them for a lifetime.  Now is the time to start a healthy lifestyle to 1) model healthy habits for your children, and 2) create a healthy lifestyle for your whole family.  What “actions” should you take?

  • Add physical activity to your family time.  Play outside, ride bikes, run around and play tag, take the dog for a walk, play “Simon Says”, turn on the music and dance, or jump rope.  It doesn’t matter what you do, as long as you increase your heart rate.  If you feel your heart pumping, it is getting exercise!
  • Watch the types of fats in your foods.  There are 3 types of nutrients for your body: carbohydrates, proteins, and fats.  Fats are essential for many bodily processes, especially for your children’s developing brains.  The trick is, there are healthy fats and unhealthy fats.  The unhealthy fats are saturated fats and trans fats (also called “partially hydrogenated oil” on ingredient lists).  Such fats include animal fat, margarine and butter.  If you are ingesting fats, you want to look for healthier fats such as mono- and polyunsaturated fats.  These fats are found in fish, such as tuna and salmon (Omega-3 fatty acids), canola and olive oils, avocado, and almonds, among other foods.
  • Eat lots of fruits and vegetables!  Aside from providing vitamins, minerals, and dietary fiber, fruits and vegetables are low in calories and can help you to avoid filling up on higher calorie, high fat foods.
  • Eliminate your children’s exposure to second-hand smoke.  Smoking damages the arteries and the ability of your body to use and deliver oxygen to all areas of the body.  Second-hand smoke has been found to be just as detrimental, as if that person were smoking the cigarette themself.

Paying attention to your and your children’s heart health now will improve your quality and quantity of life. Start with small steps and gradually make changes that will last a lifetime.  Your heart will be healthier and happier, and make it through many more Valentine’s Days to come!

 

Written by Darby S. Petitt

New Year’s Resolutions, Revamped

new-years-resolutionsIt may be slightly past resolution season, but we’d like to suggest some health commitments for 2013… and not just the typical “eat better, exercise more.”

Your kids will benefit from the playtime together, and you will benefit by reducing stress and bonding with your children.  Putting aside chores, technology and to-do lists will make your kids feel more connected with you as you engage in their creativity and imaginations.  Here are some more positive parenting tips from the Centers for Disease Control.

There are many natural sugars, added sugars and sugar substitutes in our foods today.  Resolve to cut down on these unhealthy additives by making even small choices. Drink less juice, or dilute it with water, sparkling or tap – they’re both good! Have fewer sugary beverages weekly.  Choose fresh fruit for dessert (or adopt any of these other ideas) to feel better, have more energy, and reduce your risk for tooth decay, weight gain, and chronic disease.

Water is the purest and best choice for a drink.  Water is essential for all your body’s processes.  If you need to amp up your water, add a slice of lemon or lime! Try to drink even just one more glass of water a day to improve your health.

  • Check email less

Technology can contribute to inactivity.  Spend more time playing with your kids, running up and down your stairs, drinking water, or getting your to-do list done.  Even just swapping out cell phone time for a relaxing bath or TV night for a good book will do wonders for your mental and emotional health.  Focus more on face-to-face interactions, strengthen friendships, and reduce your daily stressors.

On the Centers for Disease Control website, there is a fruit and vegetable calculator based on sex, age, and activity level.  For a 38-year-old female who gets 30-60 minutes of exercise per day, they recommend 2 cups of fruits and 2.5 cups of vegetables daily!  Resolve to fill half your plate at each meal with fruits and vegetables.

  • Add weights to your exercise routine

Adding weights to your routine will increase your muscle mass, thereby increasing your metabolism.  It will also add variety to your routine, which can decrease boredom and lessen your chances of “burning out”.

Nearly 1 in 3 adults doesn’t get adequate sleep.  Resolve to improve your own sleep routine and “sleep hygiene”.  Kids also benefit from a bedtime routine and getting the recommended amount of sleep each night.  Sleep leads to better academic and social performance.  Optimize your and your kids’ performance during the waking hours by getting adequate sleep at night.

  • Watch less television

Television is mindless entertainment, meaning that it doesn’t take any critical or creative thought to watch television.  Further, people tend to eat more snacks and bigger portions while watching TV, and at the same time participate in less physical activity.  Kids should have less than 2 hours of screen time (that includes computer time, cell phone games, and videogames) per day.  It’s often up to you to set the example for your kids.  You will be amazed at all the other activities available!

  • Eat out less and plan more meals at home

If you plan ahead, you can eat healthier meals at home than the last minute take-out meals that might happen after a long day of work.  Pick a day during the week to plan a week of meals. You’ll know what to shop for, and how much you’ll need to prepare in advance. Save money on take-out, restaurant food, or multiple trips to the grocery store weekly and eat healthier and more regularly.  For tips, see the Mayo Clinic on portion sizes and healthy meal planning.

 

Written by Darby S. Petitt, Ph.D.

Happy (and Healthy) Holidays!

It’s the time of year when many kids are giving and receiving gifts, and we would like to offer some ideas that get your kids away from the television, computer, or game system and get them active and engaging their minds.

Making gifts

Toys and games that require your child to get moving or get creative set them on the path toward lifelong health and happiness.

 

Here are some affordable activities and gifts to keep your children active and learning throughout the holiday season.

  • Dancing is great, fun exercise.  Turn up the music and encourage your kids to join you in an impromptu dance party! If your children are having fun and moving around, they are expending energy and using their minds.
  • Put together a Snowman-Making Kit for your child complete with carrot nose, button eyes, and an old scarf and hat to keep him warm.
  • A Snowy-Day Box could keep a child entertained and active for hours. Make your own by including traceable objects with crayons and paper, buttons to sort, bouncy balls, wind-up toys, you name it! Kids are great at using their imaginations and making up games when given the chance!

Do you want some ideas for homemade gifts for the many people you feel you need to thank or parties you attend during the holidays?  Or the many relatives and friends who come through your doors? These gifts involve the kiddos, and say much more than a gift card.

  • A recipe in a jar. We suggest whole-wheat pancakes, soup, or cookies (it is the holidays, after all!)
  • A no-sew fleece tied blanket. You can simply two pieces of fleece fabric of a desired size, lay them on top of each other (right sides out), and cut consecutive slits through both sides of the fabric – about 2” into the fabric and an inch apart.  Tie the two sides together and repeat for all sides of the fabric.
  • Handprints. For relatives who would cherish a gift from your child, handprintsmake everything timeless.  A painted child’s handprint (use fabric paint if applicable) on a plate, an apron, a tile, or flowerpot will be treasured.
  • Decoupage paperweight or plate: your children could help! Spread Mod Podge glue over the surface of the rock, plate, or other hard-surface object. Then apply colorful paper or tissue paper and another coat of glue on top.  Continue this process until the whole object is covered.
  • Bottle cap magnets. These only require bottle caps, small magnets, glue, glitter glue and gems of some sort.  Have your child glue the gems inside the bottle cap, and fill in gaps with the glitter glue.  When dry, glue a magnet on the back and voila, a new sparkly magnet to adorn the refrigerator!

Whatever you choose to gift this holiday season, make healthy choices in all areas of your life and you will have healthy, happy children.  Healthy, creative gifts = happy, energetic children!

Happy Holidays from Healthy Learning Paths

Resources for Support – Handling the Aftermath of Tragedy

As a national community, we grieve for the children and school personnel lost on Friday in Newtown Connecticut.

When events such as these occur, we search for ways to support our children, students, and ourselves.  Resources from organizations such as National Association of School Psychologists (NASP) and American Psychological Association (APA) help to guide us as professionals, parents and community members.  Several ideas for helping to reassure our children of their safety are:

  • Reduce exposure to television and news for the near future to reduce anxiety and intense emotional responses.
  • Calmly discuss with your children that the event occurred but reinforce their safety by telling them that many people at home and in the school help to keep them safe.  Relate that educators’ priority is safety.
  • If your children come home from school with questions about comments they may have heard, truthfully clarify and answer.  Follow the answers with statements that calmly relate that they are safe and that they have many adults who focus on their safety.
  • Focus on describing the compassion that comes from the community and nation in your discussions with your children to reinforce the caring that people so often share with each other.
  • Let your children know that any emotions they feel are acceptable and provide the support and comfort they need.
  • Keep your schedule normal to continue comfortable routines, but allow for emotional expression and flexibility in activities as needed.
  • Get to now the safety plan at your children’s school and ensure that you are linked to the communication notification system that your school or district provides.

(Gathered from NASP and APA)

There are extremely helpful resources available for parents and educators on the Internet.  Please take time to read them and utilize the suggestions and ideas as needed.

As a community we can support the needs of our children.  These helpful resources can guide our discussions to allow us to comfort our children and help them know we strive to keep them safe.

 

– Written by Shayna Whitehouse, PhD, School Psychologist, Board of Directors, Healthy Learning Paths

Healthy, Happy, Tasty Turkey Time!

Thanksgiving is just days away, and we have some ideas about how to avoid overindulging on this holiday of thankfulness… and seemingly endless food! It may seem virtually impossible to enjoy your Thanksgiving dinner and feel “just right” afterward.  Too often our eyes are bigger than our stomachs, and the “clean plate club” mentality creeps in, forcing us to eat too much and feel too full.

When approaching the holiday, keep in mind your favorite Thanksgiving foods and the fact that Thanksgiving is just one day.  Think “moderation.”

Start your day with a healthy breakfast and a small snack.  A morning walk or run (or any form of physical activity) will boost your metabolism and dissipate some holiday stress. Remember to drink plenty of water; you’ll need to re-hydrate, and drinking water throughout the day will help you to feel satiated and control your appetite.

When it comes to the big meal, start with a smaller plate (if possible) and load up on the fruits, salads, and veggies first.  Then remember your favorites.  Bypass those foods that aren’t special to you, and take small portions of your holiday favorites.  For example, mashed potatoes and rolls are not high on my list and I can have those any time of the year.  I plan to bypass those in favor of sweet potatoes and turkey. To drink, I’ll be sticking with water.

Next, eat slowly and have great conversation. It takes time for your stomach to signal your brain that you are full.  By eating slowly, you are allowing yourself to realize that fullness before that stuffed feeling begins. (Psst… remember your water!)

Desserts are inevitable, but if you remember portion sizes and to savor each bite, they can be satisfying without being overindulgent.  Take small portions of your favorite(s) and eat slowly. Wash it down with some nice, cool, straight-from-the-tap… okay, you get it.

As we move further into the holiday season, remember to keep your activity levels high and your healthy food choices at a maximum, and those holiday parties and feasts won’t derail your otherwise healthy lifestyle.  Make good food choices daily so that when it is party time, you aren’t tipping the scales (figuratively and literally).  Most importantly, remember that Healthy=Happy, so when you care for your body, you’re caring for your heart and mind as well.

With that in mind, have a stress-free, delicious, and happy Thanksgiving from Healthy Learning Paths!

 

Written by Darby S. Petitt, Ph.D.