Santa Barbara, Goleta, Montecito, Carpinteria
Each year I think that maybe this one will be the one in which I can slow things down. Take a step back and go back to the days of yore. However, ultimately, I find that no matter how desperate I am to make life simpler, it just doesn't seem to be the ‘way' of our society.
The one thing that I do notice, however, is a strong desire to provide the best of ALL worlds to our children. How can we provide them with EVERY opportunity that presents itself and still keep to the core values that we hold inside (always being there for our children, providing them with a home cooked, nutritious dinner, physical fitness, and more).
With the pace of our society, it can often be a challenge to do everything that we want to do. Let's just focus on feeding our family. How can we do what we want to do in this day and age.
What is important?
The National Center on Addiction and Substance Abuse (CASA) at Columbia University has found that teenagers who eat with their families less than three times a week are more likely to turn to alcohol, tobacco and drugs than those who dine with their families five times a week. With statistics like these, it becomes a no brainer, right? But many people still struggle with finding a way to eat with their families especially in our busy society.
How can you do ‘succeed'?
Look at your schedule: Start by taking a peek & seeing where you will be at dinner time each day this week. Then figure out how you can get your family together!
Plan for where you will eat: You may or may not be eating at home, but you can plan to sit around a table, somewhere for your meal.
Lively Conversation: I believe that more then just being together physically, you need to mentally connect. Think of a few ‘ice breaker' type questions that can keep your conversation alive during dinner. Share high's and low's, prayer requests, etc. to keep the dialogue open and real.
Choose something delicious and nutritious: Be an example to your children. In a restaurant, choose a responsible meal that sets an example ~ when you look at the nutritional information, the ‘dinner' should be less then an entire days allowance of calories & fat!
For each meal, there are a variety of options available for you: Grocery Store Frozen Foods, or Premade Convenience Dinners, Meal Assembly stores like Dream Dinners, Sit Down Restaurant, Take Out & Fast Food. The important thing is to be with your family. Find the way that works best for you and make a commitment to be there for your children!
We don't want to SCARE you this Halloween, but we can't pass up an opportunity to chat about a topic that causes seasonal upset for families, and potentially fatal results for the children of our nation: Candy.
Why are we so serious about such a short and sweet word like "Candy"? Because, we are entering into the "Official Candy Season". It starts with school candy bar (cookies, candy, bake sales, etc.) fundraisers, Halloween, Thanksgiving, special holiday celebrations, Valentine's Day and Easter baskets. Throw in the usual birthday parties, sports field snack-shacks, movie theaters, grocery stores, shopping malls, media, and grandma's house, and our children and teens are bombarded with candy and sugar-filled foods most days of the year!
The statistics from the Center for Disease Control and Prevention are supporting the gravity of this bombardment. Our children are getting "fatter" and "fatter" each year. In 2007, according to the CDC, 16 percent (that's over 9 million!) of American 6-19 year olds are overweight or obese. This is a number that has tripled since 1980. Another 15 percent in the same age range are considered "at risk" for becoming obese. In other words, almost one-third of children today are at risk for becoming overweight or obese. Sixteen percent of them already are. (Prevalence of Overweight and Obesity Among Children and Adolescents: United States, 1999-2002, Oct.6, 2004)
Combine those statistics with the fact that 79% of our high school students ate fruits and veggies less than five times per day, 34% drank at least one soda a day, and 65% did not meet the recommended levels of daily physical activity!
The problem of obesity among our children is a grave one, in that it can have lasting effects on their physical as well as their emotional health. People who are overweight are at major risk for severe chronic diseases such as diabetes, cancer, cardiovascular disease, osteoporosis, and hypertension (Institute Of Medicine, 2001) as well as gum disease, dental caries and other periodontal issues. The emotional ramifications of obesity cut deep and overweight children may find themselves stigmatized and isolated for their weight in a society that has little to no tolerance for this condition.
As parents, we spend an extraordinary amount of time making sure our kids and teens are safe. We hold their hands when they cross the street, teach them to wear seat belts, and give them cell phones to keep track of them. During this potentially challenging "candy season", protect your kid's health, as well as your family's peace, by following our Five Tips for Handling Halloween Candy Madness. Practice at least one of these tips, and you may find you have healthier, happier kids and families this Halloween.
1. Set Limits. Setting limits allows kids to understand your expectations, gives them guidelines to follow, and helps them to relax into being kids. Use Halloween as an opportunity to set limitations on candy before your kids go trick-or-treating. Decide on how much candy will be eaten a day, where the candy will be kept (*hint* not in their bedrooms!), and how candy eating may affect other opportunities for treat consumption ("If you choose to eat candy today, you will not be able to eat that cupcake as well. That's too much sugar for your body"). Setting limits first, may dramatically cut-down on power struggles and increase the amount of peace in your household.
2. Educate. Candy has a very important role in our nutritional lives. It's a fun, celebratory food, it tastes incredibly yummy, it is a special treat, and it usually has no nutritional value (peanuts in a chocolate-nut bar don't really count!). Parents can use Halloween as a unique opportunity to teach their kids about nutrition and healthy eating habits . Kids don't need to feel guilty for eating candy, but they do need to know that it is a special treat, to be enjoyed in moderation. Teach your children how candy can fit into their lives, while balancing their diet with healthier foods as well. Teach them to value the enjoyment of candy as a special treat, to be eaten after they have enjoyed fruits, vegetables, proteins, etc. Make sure your kids know what the food pyramid looks like, and teach them how to eat balanced meals when they are young, so they can make healthy choices as they get older. Click here for a copy of the Food Pyramid.
3. Exchange. Halloween candy can be a fun opportunity to teach your older kids (starting at about 7 or 8 years old) the value of money. Before trick or treating begins, sit down with your kids and develop an exchange system. Decide the monetary value of different kinds of candy and offer to buy candy from your kids. For example, the little pieces may be worth five-cents, where the bigger ones may be worth 25-cents. This way, kids can choose to sell or keep candy (either choice needs to be okay), learn the value of money, and learn to make choices with the money they make from selling their candy. Make sure your family has discussed what is appropriate for them to spend money on or not. For example, is it okay for them to buy more candy with their money? Hopefully they will end up consuming less sugar, making a bit of spending/saving money, and you get to enjoy kids who feel good about making responsible candy choices. For more creative ways to use Halloween candy, click here.
4. A Rewarding Experience? Many parents may want to use the abundance of Halloween candy as a reward or a motivation to get kids to behave, perform chores, finish homework, or some other task. Using candy this way distorts its role, teaching children that the candy is the more important concept, and not the task at hand. Almost always, using candy as a reward backfires, creating more of a dependency and focus on the candy and more conflicts within a family. Instead, let your children experience the reward of making successful choices about their candy throughout the day. For example, if they are allowed to have three pieces a day, you can give your younger kids the choice, "you can choose to have one piece before dinner and two after, or all three after dinner. Your choice". As long as both choices are okay with the parent, it's a win-win situation for everyone. For older kids, more flexibility is appropriate. They can eat their three pieces when they choose (keeping in mind any previously made agreements); knowing that when those pieces are gone, they don't get more until the next day. Set your kids up for success by keeping choices appropriate and reasonable and chances are they will have a very rewarding Halloween candy experience.
5. Check Yourself. The over-abundance of candy during Halloween can be an extremely haunting experience for some adults, as well. Before Halloween comes, spend some time checking in with yourself regarding your relationship with candy. Many adults find themselves in the uncomfortable position of having to regulate their candy consumption as well. Does having all of the candy around cause anxiety or temptations for you? Do you eat more candy during this season and fear weight-gain or unhealthy consequences? Perhaps candy is not a problem for you and you feel comfortable with your self-control. Whatever your feelings and beliefs are surrounding candy, you can be sure that your kids will pick up on it. So, if you want to teach your kids to have self-control and healthy beliefs surrounding food, candy and sugar in their lives, be sure to model those behaviors to your kids.
Try using one or more of these tips for handling Halloween candy madness and see what happens. You may just find that the madness doesn't have to be so mad after all!
author of the Baby Bistro and Toddler Bistro books and boxes
Though we may not want to admit it yet, it is getting chilly outside, the days are shorter, and cold and flu bugs are encroaching if not already visitors in your home! When my siblings and I were children, mom made us homemade chicken soup and fresh orange juice to fight off infections.
This childhood experience led to a career in nutrition where I could help others learn that foods we eat are directly related to how we feel and how our bodies defend themselves against disease. Healthy foods and nutrients can arm you and your families to prevent or at least hasten a speedy recovery from those nasty bugs that circulate schools and work places, on their mission to turn your home life upside down!
Several nutrients and food components are vital to keep the immune system strong and functioning properly. They act as vigilante antioxidants against scavengers that increase risk for various diseases, reduce inflammatory processes, compete with infectious bacteria, or function to activate our complex immune defense army of white blood cells.
Here is my checklist for Immune Boosting, Cold & Flu-Buster Nutrients and Foods:
Vitamin C - citrus fruits, berries, kiwi, peppers, tomatoes
Vitamin E - wheat germ, nuts, fortified cereals, sweet potatoes
Beta carotene (pre-vitamin A) - yellow and dark green leafy veggies, sweet potatoes, orange squash, apricots, cantaloupe
Zinc - meat, fish, poultry, fortified cereals, milk
Iron - meats, poultry, fish, egg yolk, dried fruits, fortified grains, dark molasses
Copper - meats, nuts, chocolate, cherries, whole grains
Selenium - grains, meats, onions, milk
Folic acid - green leafies, eggs, meats, fish, beans, broccoli
Vitamin B6 - wheat germ, milk, egg yolk, meats
Vitamin B12 - milk, eggs, meats
Omega 3 fats - cold water fish, flax oil, soybeans, walnuts, dark green leafies
Probiotics - yogurts with "live and active cultures" seal, fortified foods, supplements
Garlic - as single ingredient or in variety of sauces, soups, ready to eat meals, supplements
As you can see, by eating a healthy, balanced diet with a variety of brightly colored fruits and vegetables, whole grains, beans, seafood, or lean meats, you can boost immunity. Avoid foods high in refined sugars and saturated fats. These foods do a number on the immune system, creating energy peaks and valleys, and fostering inflammation.
Some of my favorite cold and flu fighting family-friendly dishes are whole wheat or enriched grain spaghetti with tomato vegetable marinara mixed with chopped chicken or ground turkey; lemony chicken, vegetable and rice soup; sweet potato or butternut squash soup; carrots and ginger sauté; curried lentil stew; chili with stewed tomatoes and ground bison or other meat (optional); whole grain toast with a poached or scrambled egg; yogurt smoothie with fresh or frozen fruit; sliced oranges or grapefruit with seasonal berries. We are coming into cranberry season, a berry rich in antioxidants, so be sure to take advantage of fresh cranberry relishes and baked goods.
Supplements such as multivitamins, omega 3's, or probiotics are also available to help prevent disease. Carlson for Kids makes several high quality flavored omega 3 oils and chewables. Jarrow and Nature's Way offer good probiotics powders, and Rainbow Light or Centrum for Kids provide great one-a-day chewable multivitamins. Read dosing instructions for children and keep chewables out of your little one's reach!
*Check with your doctor before giving any herbal medications and do not mix with other medications. Some herbal supplements are contraindicated for children or may cause allergic reactions.
The pace of life seems to quicken in anticipation of the holidays, and this pace can often bring stress that taxes our immune systems. All the more reason, then, to be mindful of our children’s health as the holidays approach.
The following list contains some common but important reminders for our children’s well being during the holidays.
**Get plenty of rest- plan ahead for times to rest
**Keep an eye on your little one’s sugar intake (especially holiday treats)
**Keep your children well hydrated- plan ahead to carry fresh water at all times!
**Wash your little one’s hands often especially after large gatherings (best way of prevention)
**Invest in a carbon monoxide detector (one for each floor of your house)
**Be especially careful with candles, matches and space heaters
In recent months we’ve been seeing a significant increase in the cases of whooping cough, croup and pneumonia, so it is especially important to seek professional medical care if you have any concerns regarding your child’s health.The hardest and best advice I personally have to offer is that your little ones will be reflections of your health habits. Our children are little sponges, absorbing and intuiting more than we used to think possible. Last night my four-year-old daughter walked in on my husband as he tried to sneak a few extra cookies. Just by smelling his breath she confidently announced, “Chocolate chip cookies!” Every parent/ guardian can improve their health habits to some degree- a better breakfast, fewer fast food runs, a walk in the afternoon. Remember- it won’t just be your own heath you’re improving. Take lots of pictures and enjoy one of our most incredible gifts this season- our children!
1. Bring your kids grocery shopping. While in the produce section, let your kids pick out a new fruit or vegetable to try. Kids are more interested in trying new foods when they get to pick them out.
2. Prepare meals together. Let your child be part of the preparation. Whether they mix something in a bowl or pour a sauce they will be happier to eat and try new foods when they played a part.
3. Incorporate fun foods. Kids are drawn to foods that have different shapes, and bright colors. There are many fruits that can fall into this category such as kiwi or star fruit. You can also be creative! Instead of handing your child a whole orange, break it up into pieces and make a smiley face on the plate. You would be amazed what simple creativity can do!
4. Make desserts healthy. You can still have dessert and make it healthy too. Instead of depending on store bought cookies and candy (which provide minimal nutrients), try dipping fresh strawberries in chocolate sauce, a fruit smoothie, or a berry cobbler. These choices may have some sugar but are also adding nutrients at the same time. Remember- everything is healthy in moderation.
5. When your child wants candy: Candy is a once in a while treat. Try using one ounce of trail mix with a few m&ms instead of a whole candy bar.
Be a role model for your children. If you enjoy physical activity and eat healthy your children will likely do the same. Encouraging physical activity and healthy food choices during childhood will help build these habits for a lifetime.
Favorite Books: Honest Pretzels: And 64 Other Amazing Recipes for Cooks Ages 8 & Up. By Mollie Katzen
Childhood obesity is at an all time high. The number of children who are overweight has tripled in the past 25 years. And Type 2 diabetes, once a disease seen only in adults, is now found in children as young as age 4. High blood pressure and cholesterol levels are also showing up earlier.
Good nutrition and physical activity will make a huge difference for your child now and in the future. In recognition of National Nutrition Month, First 5 Santa Barbara County offers the following Tips for Toddlers & Preschoolers:
Making smart food choices in only part of helping your child have a healthy weight. Being active as a family is also important.
For more information and links to resources visit http://www.first5santabarbaracounty.org/
Being able to shopping locally is one of the great benefits of living on the south coast. It is actually easy and we are extremely fortunate to have such a bounty of vegetables, fruits, honey, breads, and proteins to choose from. Shopping locally has so many benefits for the community, most importantly; it keeps your dollars in the local economy and doesn't help the national chains get richer. Your local dollars, especially for food, help the environment, employ local folks, help fund city services through sales tax, and help support community. Notice the key word HELP! Shopping locally helps plain and simple. Now, can you shop locally on a budget? Of course! Comparisons between local produce bought at farmers markets and grocery chains, show farmers markets are cheaper that the grocery chains in most cases. Cheaper is one thing to consider and the added benefit is that these fruits and veggies are more healthful and fresher because most small, local farms are organic or no spray. If you can't go organic, at least go local.
At Fairview Gardens (598 N Fairview Ave, Goleta), we grow and sell our produce at our farm stand seven days a week from 10-6 pm. Our food travels just a few miles from field to plate. When we don't have it in the fields, we work with other local organic farms to sell their products at our roadside stand. We make it easy; you can pick up your fruits and veggies, locally baked bread and vegan sweets, locally roasted coffee, and eggs all in one stop. We also carry items like rice and pasta. In addition to our stand, we also have a CSA (Community Supported Agriculture Program) that makes shopping and eating locally even more fun and assessable. By joining our CSA, you become a shareholder in the harvest of the farm. In return for your support, you receive a "box" of the freshest fruits and veggies each week through the growing season. A weekly share ranges from $21-34 each week. We hope to see you at the farm!
It's difficult to lose weight and fight those sugar cravings. Even exercising four to five days a week, you will not notice significant changes until you change your diet. This article will highlight a few things you can do, which will have a huge impact on your weight loss and energy levels. I guarantee if you follow these suggestions you will lose weight and keep it off!!
The healthiest way to lose weight is by stabilizing your blood sugar. Typically, a person will grab whatever is easiest in the morning like coffee and a bagel, or possibly go to Starbucks for a latte and a scone. The problem with this is that around 10 am, you start to get tired and need a "pick-me-up" so you go searching for a snack, usually a carbohydrate. Then around 2 or 3 in the afternoon you get tired again and go looking for something to wake you up. This cycle continues throughout the day and now you wonder why you are always so tired. Let me tell you, it is not always your kids making you tired, it is your unstable blood sugar, which causes you to store fat and not lose weight.
Here are a few suggestions to avoid this vicious cycle:
Suggestion #1: Always eat protein with each meal. This will prevent your blood sugar from spiking and will keep you satisfied until the next meal. Optimal meals include protein with lots of veggies. Try to avoid breads and starches in your meals.
Suggestion #2: Avoid Sweets and Processed Foods. These foods include cookies, crackers, chips, pretzels, string cheese, candy, chocolate just to name a few. Although it tastes good and is convenient, there is no nutritional value and has a lot of empty calories. These types of food increase your blood sugar, which ultimately causes you to crave more and starts the cycle all over again. Dairy should also be avoided or limited. There are many different ways it can affect your body and water retention is one of them. Retaining water will prevent you from losing weight.
Suggestion #3; Be Prepared: Plan meals in advance. I know this sounds simple but you would be surprised how easy it is to eat healthy when you have planned a nutritious meal. Be creative, pull out old cookbooks and try a new recipe. Make extra so you can have leftovers for lunch or dinner the next day. This way you will always have quality food ready to eat and will be less likely to spoil your diet. I'm sure your husband and kids would love it too!
Suggestion #4: Have healthy snacks available at all times. Healthy snacks include fruit and veggies. Again, be prepared to have them in your house. Have fresh veggies already washed and ready to eat so there is no excuse not to eat them. Raw nuts are also a great snack to stabilize blood sugar but they can be high in calories if you eat too many. One way to solve this problem is to put 10 raw almonds in a plastic bag. Take the bag with you and snack on the 10 almonds between meals. This will control the number of calories consumed and will satisfy your hunger until your next meal. One nutritional bar that I recommend is the Larabar. It is made from raw nuts and fruit. One half of a bar is a good snack but be careful with the calorie content. I do not recommend other bars in the stores because they are high in calories and have too many preservatives and hydrogenated oils.
If you follow these suggestions you will notice an increase in your energy levels and begin to start losing weight. You really can be free from this cycle of cravings and lack of energy. If you have any questions please contact me at kgochnou@yahoo.com or (805) 687-0533. Santa Barbara Wellness
--submitted by by Petra Beumer, M.A. Clinical Psychology, Life Coach
Why do we eat when we are not hungry? Using food to feel better is very common and causes unwanted weight gain, feelings of guilt and a sense of losing control. I have done it for years! I didn't want to feel my feelings at the time which were loneliness, not feeling connected after having moved into a new city, and boredom!
Instead of writing my feelings down in a journal or simply feeling them fully, I ate. And I gained a lot of weight. That was 25 years ago. Since then I have been able to change my behavior over time by addressing the true underlying emotions that triggered my emotional eating.
Emotional overeaters need to learn to separate hunger from other needs. Ask yourself: What am I really in need of right now? How am I feeling? What challenges do I face?Am I angry? Am I lonely? Am I sad? Am I bored? Am I feeling unappreciated?
It takes courage to honestly assess what's going on inside you. Looking at your true feelings will help you to break the vicious cycle of eating instead of feeling.
Focus on your overall well-being. Eliminate chronic stressors and negative influences in your life. Seek professional counseling if necessary. Add positive things to your life like Yoga, meditation or try a new hobby. Give yourself the gift of self-love and treat yourself with kindness and patience. If feelings of sadness or hopelessness persist, seek the help of a health professional.
Discover when you feel most alive and energized. Follow that path. Trust your intuition. Laugh. Put things in perspective. Drink fresh water. Read inspirational self-help books. Trust that you can handle all of your feelings. In time eating will become less and less important, you'll see¦
Taking care of your child's teeth should begin even before they have teeth. Even though your child will eventually lose those tiny baby teeth, they are important for chewing, speech development and holding spaces for permanent teeth. In honor of February's Children's Dental Health Month, First 5 Santa Barbara County offers the following tips to help children develop healthy oral health habits to protect their teeth for a lifetime:
For information about First 5 and the Early Childhood Oral Health Initiative call 805.884.8085 or visit www.first5santabarbaracounty.org
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