Healthy Living Reality

Tag: holidays

  • Transition Back to School: Last-Minute Tips to Reset Sleep and Schedules for Parents and Kids

    Transition Back to School: Last-Minute Tips to Reset Sleep and Schedules for Parents and Kids

    Did your family’s schedule shift while kids were off from school? That is common! But when school starts up again, it’s time to get up early, arrive at school on time, make it to afterschool activities, and finish homework in the evening – while saving time for badly needed daily downtime. 

    These are some common changes that need to happen. 

    • Go to bed earlier and get up earlier
    • Be more organized so mornings are less hectic, and evenings include homework time
    • Plan meals so they’re more predictable and balanced
    • Manage emotions of kids who may be tired, wish they could continue to have extra family time like they did during vacation, and feel pressure to perform well or behave well at school

    These may sound like a lot, but they’re necessary. Kids thrive on predictability and routine. It makes them feel safe, not to mention it help them get enough sleep, eat well, and learn better.

    Busy parents thrive on routine, too. Without planning, how else can you get it all done if you’re working, parenting, housekeeping, and trying to stay healthy? Schedules let you get enough sleep, get more done, and support your kids while you stress less.

    There may be a lot to think about, but it’s possible to re-establish a daily schedule that works for your family. You have a head start if you get your routine back a few days early, but even if school’s already started, there are things you can do to ease the transition. Here are some tips for getting enough sleep, and completing necessary tasks, without too much stress. Plus, you can learn what to watch for when looking for warning signs that your kids may need extra help. 

    Resetting Sleep After a School Break (Or After Going Back to School)

    First, forgive yourself. It’s common for kids to go to bed later and get up later during breaks. Ideally, shift the schedule back by 10-20 minutes a day, starting a few days before school starts. 

    If school’s already starting – or already started – and you didn’t shift sleep schedules back, don’t worry about it. Just have your kids get up on time the morning that school starts, and bedtime will follow naturally. 

    Use a bedtime routine to help kids get ready for sleep.

    Here are a couple of key points to remember. 

    • Kids are generally more resilient than adults. Waking up at what may seem like an impossibly early hour for you may not even feel early to them.
    • Kids follow your lead. If you act cool about it, they’re likely to follow suit. If you apologize and give them an opening to complain about it, they probably will. 
    • Distraction helps. Try waking them up and guiding them through morning routines to a special breakfast that they look forward to before getting everyone out the door. 

    Planning a Consistent Daily Schedule That’s Complete But Not Overfull

    To create a daily schedule, identify your anchor times first. These are times that you are unable to change and that you must accommodate. For families with kids, these times likely include school drop-off, school pick-up, and any afterschool events. If you’re working defined hours, the start and finish of your work day may also be anchor times. 

    From the anchor times, add in these additional events in your schedule.

    • Wake time: determined by how long you need to get up, get ready, and get out the door
    • Bedtime: Count back the number of hours from the wake time to determine bedtime
    • Bedtime routine: Starts 30-60 minutes before bedtime
    • Dinner time: Starts 3-4 hours before bedtime, or when everyone gets home from school, activities, and work

    To help yourself and your kids, consider writing out the schedule and posting it on the fridge or somewhere else where everyone can see it. Even kids who can’t yet read or understand the concept may take comfort in knowing that there’s a schedule to be followed. 

    Work together with kids to pack up the night before so everyone’s prepared to leave on time in the morning.

    Protect Downtime for Kids and Parents in a Busy Schedule

    Be sure to include downtime in your schedule. Kids need it, and you need it. Even if it takes the place of a formal activity here and there, it may do more good than packing another activity into the routine. Downtime lets kids and parents reduce stress, which lets them perform better and be happier and healthier. 

    Younger kids may need your guidance during down time. Activities to do together might include reading, playing games, building with blocks, or coloring. Some children don’t like to stop moving; those kids might like to play games like rolling a ball back and forth or building a pillow fort.

    Older kids might let you know what they want for downtime. They might want to be completely on their own, reading or watching a movie. They might want to hang out with you. Or, they might want to do something on their own, but have you in the room for company. 

    Set aside time for low-key family time.

    Remember to protect your own “me” time! If “relaxing” with your kids doesn’t feel so relaxing, save a different time period during the day for your own relaxation time by yourself or with your spouse. It can be during the day when kids are at school, or after the kids go to bed. 

    Starting Slow and Catching Up on Weekends

    Do you find it hard to get back to work after a break or vacation? Similarly, kids can struggle to get back into the swing of things at school. Consider setting aside extra time for homework in case it feels harder than it did before break. Be there to encourage kids, and try to recognize signs that they’re simply too tired to complete the assignment. If necessary, contact the teacher to ask for a later due date.

    Weekends can offer a great time to catch up on sleep and mental recovery. Let your whole family sleep as late as needed to make up for any lost sleep from early weekday mornings, but don’t let weekend bedtimes shift more than 30-60 minutes later than weekday bedtimes. Also take advantage of weekends for catching up on down time, family time, and outdoors time. These all help with mental health and a smoother transition back to school. 

    Keep in mind that going back to school shouldn’t be too traumatic for parents or kids. If something seems unreasonably difficult, or you notice persistent fatigue or mood changes in yourself or your kids, seek help. Ask your children’s pediatrician, call a mental health crisis line or parent stress line, or contact the school for more support.

    With some planning and strategizing, going back to school can let kids get back to learning and friends, and let you get back to having some non-parenting time.

  • A Healthy Transition Back to School After Break: Parent-Tested Tips

    A Healthy Transition Back to School After Break: Parent-Tested Tips

    Going back to school can be tough for families after a break. Winter break, for example, can be 2-3 weeks for many school children, and include holidays and other seasonal events. When kids are out of school, there’s less reason to follow a consistent routine, especially if parents are taking time off work. Sleep, eating, and activity patterns can be different or non-existent during break. 

    The return to school can feel scary if you’re worried about transitioning back to strict schedules, early mornings, and homework – but don’t worry. These tips can help you reset and ease the transition back to school and regular schedules. 

    Routines While Out of School: Looser But a Necessary Break

    When there’s no school or work to create a schedule, it’s likely that you’ll ease out of your regular routine. Sleep times may shift, and meal times may be less regimented. Instead of sitting down to balanced meals, many families shift to more takeout, snacking, and holiday treats. 

    On vacation, it’s good to take advantage of flexible schedules!

    There’s nothing wrong with this for the short-term. For many busy parents, it’s necessary to take a break from what feels like planning every aspect of life, the way you might when there are work, homework, and extracurricular activities to keep straight. Some mental down time can let you recharge for the rest of the year. 

    But that can lead to a rude awakening when real life kicks back in!

    A regular school day usually starts with a strict waking time followed by a busy morning. It may include packing lunches and homework, eating or packing breakfast, and some rushed discussions about afterschool pickup and activities. Later, there may be sports or other activities, dinner, and homework. A regular bedtime is essential for good health, since you’ll all be repeating the schedule tomorrow. 

    Getting Back into a Schedule – Including Sleep

    Planning your schedule ahead of time lets you fit the important things into each day without as much effort. When you’re consistent, your mind and body are more prepared. You have energy when it’s time to wake up, you’re tired when it’s time to sleep, and you’re hungry at meal times. 

    Thankfully, when school starts back up, there are a lot of set times that you can work around as you’re getting back on schedule! 

    • The start of the school day
    • The end of the school day
    • Any extracurricular activities
    • Any meetings you have, or a time you come home from work (or stop working)

    Use these events to your advantage as you reset your schedule. 

    School starts early in the morning, so you’ll need to get up on time. It can be challenging if your family has shifted to a later schedule over the holidays, but gradually shifting back can help. Wake up and go to sleep a few minutes earlier each day until your body’s clock is back to being on “school” time. 

    It helps to re-establish regular meal times and physical activity schedules, too. Try to get back to your typical family eating patterns and times so that your body and mind can go back to predicting when meal times and sleep times will be. 

    Make a To-Do List to Relieve Stress on Parents

    There’s a lot to do when school gets back in session, but you can use simple tools to make it easier on kids and parents. A simple to-do list or checklist can relieve the burden of trying to remember things. It can help you make sure everyone has what they need when leaving home in the mornings. It can also make your evening calmer. 

    Here’s what you might include on a daily checklist or to-do list. 

    • Pack backpacks, which might include lunches, water bottles, and homework.
    • Check for gym clothes (older kids), instruments, sports equipment, or other items needed for extracurricular activities that day or the next day. 
    • If you work outside the home, pack your own lunch and any laptops or other work items you’ll need. 
    • Activities like grocery shopping (make a list!), filling the car with gasoline, and walking to the library to return a book. 
    • Chores like meal prep, housecleaning, laundry, and gardening. 
    • Working out or walking. 
    Make sure everything’s packed the night before so you can be on time for the school bus!

    The less you need to remember, the less likely you are to forget. That’s especially true when last-minute, unexpected demands arise, like your kids needing to finish a project by the next morning. It’s also more efficient to go down a checklist than to try to remember what you need to do. 

    Back to Healthy Habits

    It’s okay if your family slacked on your typical healthy habits. Meals may have been more like sporadic snacks. Screen time may have crept up. You may have missed a workout or three. It’s good to take a break occasionally! But when vacation is over, it’s time to get back to healthy habits for everyone. 

    Here’s a snapshot. 

    • A balanced breakfast, especially for kids. It’s hard to focus on learning when they’re hungry! Consider fresh fruit, reduced-fat dairy like yogurt or milk, a whole grain like oatmeal, whole-grain toast, or whole-grain cereal. Here are ideas. 
    • A healthy lunch with fiber and protein. Check our healthy lunch ideas! 
    • A family dinner with protein, whole grains, and vegetables. Don’t worry – here are plenty of options for nutritious, family-friendly, simple dinners. 
    • Physical activity. Kids can get back to active recess and sports at school with friends, or afterschool in organized activities. Parents can get back to regularly scheduled workouts. 
    Taco night is a kid-friendly, parent-friendly, nutritious option.

    If screen time crept up, it’s a good time to dial it back. Kids can keep themselves busy with homework, afterschool activities, and reading at home. If you do let them use devices, set strict rules on what they’re allowed to do or watch, and for how long. Then stick to the boundaries you set!

    Ongoing Support for Kids When Returning to School

    Keep in mind that while as a parent, you may find school to be a blessing, kids may not feel like going back. Even kids who love school and do well in it may find it stressful or boring. Or, they may just prefer to be at home with you – not realizing that “vacationing you” has time to play with them, while “working” you may not. 

    Do your best to “be there” for your kids. Talk them through any fears or anxieties they have. Validate their feelings, but reassure them. If it helps, talk about the things they’re looking forward to in school, whether it’s a daily occurrence like playing kickball at recess, or something coming up like a field trip or class party. You might also find it helpful to talk about your plans for next weekend or an upcoming holiday so that kids have something to focus on besides school. 

    Remind kids about fun things at school, like games with friends.

    The transition is an ongoing process, so be prepared to work through it for days or weeks. If you see any concerning signs, talk to your children’s teacher or pediatrician for advice. 

  • More Parent-Tested, Lifestyle Coach-Approved Tips for Staying Healthy During Winter Break: Immunity, Sleep, Schedules, and Screens

    More Parent-Tested, Lifestyle Coach-Approved Tips for Staying Healthy During Winter Break: Immunity, Sleep, Schedules, and Screens

    Winter break is a pause from the usual routine. For parents, differences at this time of year may include kids being home from school, prep for holidays and holiday events, and challenges like working during school closures, getting sick, or traveling in winter weather. 

    Unfortunately, winter break often means straying from healthy habits. The first post in this series talked about eating well, staying active, and hydrating during winter break. We also talked about maintaining mental health by establishing priorities and sticking to them. This post talks about supporting health with immune support, daily structure, healthy sleep, and responsible screen time. It’s worth it to take a few steps to support health during this winter break!

    Supporting Immune Health During Winter Break

    Winter break falls within peak cold and flu season, and COVID-19 is still a threat. Travel and gatherings like holiday parties and family reunions can increase the spread. 

    Here are simple tips to boost your immunity and reduce the spread of infections. 

    Washing hands is easy and effective.

    • Wash your hands properly before eating, after using the bathroom, and when coming back inside after going out.
    • Get recommended vaccines, such as for the flu and COVID-19.
    • Consume plenty of fresh fruits and vegetables for vitamin C and other nutrients.
    • Stay hydrated with water, tea, or other low-calorie beverages. 
    • Get enough sleep and physical activity.
    • Wear a mask when around others. 

    Remember to assess risk before attending gatherings. If you or someone in your household is at higher risk for more serious illnesses, consider wearing masks or skipping the event. Similarly, be considerate if you’re planning to visit higher-risk individuals like grandparents. Inform them if you or your children are ill, and let them decide whether they still want you to come or if they want you to mask up. 

    Keep in mind that most colds aren’t serious. Kids are likely to get sick sometimes, just like grown-ups. Contact your child’s pediatrician if you have concerns. 

    Sleep: An Underrated Winter Break Health Habit

    Parents already know that sleep is critical for mood and behavior; tired children are no fun to manage. Sleep also boosts immunity, energy, and ability to think. Winter break is a great time to get more sleep for several reasons. 

    • It’s easier to set aside time for a bedtime routine when kids aren’t swamped with homework.
    • Days are shorter, so it gets dark earlier in the evening and stays dark later in the morning – perfect for sleeping!
    • There’s more ability to sleep in when you’re not rushing to gather kids, clothes, lunches, and homework, and get them off to school on time. 

    For best results, keep bedtime to within an hour of bedtime during the school year. That makes it easier to go back to school without causing sleep deprivation. Sticking to a consistent sleep schedule also makes it easier to get to sleep and fall asleep, so it’s easier to get adequate high-quality sleep. 

    Also maintain habits like turning off screens at least 30 minutes before bed, having a bedtime routine that’s consistent, and being active during the day so kids are ready to sleep at night. 

    Maintaining a Loose Daily Schedule Without Over-Scheduling

    Winter break offers the chance to be less strict with your schedule. You don’t have to drop the kids off early at school. They may not have certain after-school activities to attend. Work hours may be less rigid. 

    Plan to eat meals together at a consistent time, and the rest of your daily schedule can fall into place more easily.

    With extra flexibility, it can be tempting to let go of a schedule completely, but that can be a mistake. While some people perceive schedules as limiting, I like to think of them as liberating. Here’s why having a set schedule can be liberating.

    • It reduces decision fatigue because you’ve already decided when many events – like meals and bedtime – will occur.
    • It gives you control over your time because it lets you set aside time for what’s important to you, such as work, specific events, working out, and family time.
    • It lets offers kids predictability and stability, which lets kids thrive and feel secure
    • It lets kids see that you’ve set aside time for what they want, like screen time or play time

    To create a schedule that doesn’t make you feel trapped, start with a few anchor events to establish and maintain a daily rhythm. They may include:

    • Bedtime (and a bedtime routine before that)
    • Meal times
    • Outdoor times 
    • Nap time (if you have younger children)

    Depending on your needs and the ages of your children, other items in the daily schedule may include reading time, screen time, family play time, and quiet individual play time (when you can work if needed). 

    See how your schedule works for a few days, then tweak it if needed. 

    Screen Time: Set Boundaries That Actually Work

    Each family has different norms around screen time: how much, when, and what’s okay to do or watch. Ipads and other tablets, laptops, phones, and smart watches are abundant in most households nowadays, and they act like kid magnets. 

    Tablets can give parents a needed break while traveling, and it’s a time when kids are sedentary anyway.

    During vacation, it’s important to set boundaries that meet your needs. Usually, there’s a conflict between parents wanting to reduce kids’ screen time versus kids wanting to watch more and parents needing a way to entertain kids without them. 

    When you set boundaries for screen time, consider these aspects. 

    • How many hours are okay per day or week. 
    • Which device(s) your child will have access to.
    • Which guardrails you’ll put in place, such as supervising your child during screen time, using the device together with your child, or activating a child mode on the device. 
    • What your child may do with the device, such as doing educational programs, playing interactive games, or watching videos. 

    Whatever rules you set, stick to them just like you stick to any other rules in your household. Here are some rules you might consider. 

    • A maximum of two hours of screen time a day.
    • No screen time until after a certain amount of active time and reading or other educational activity.
    • The child must get your approval for each new activity, such as a new game or video.
    • The child must take vision and active breaks every 30 minutes, like running around the house for 1-2 minutes without looking at a screen. 

    All screens should be turned off for the bedtime routine. 

    Keep in mind that everyone needs a break – maybe even you. If the only way you can get a break and prevent a breakdown is to give your child more screen time, it’s okay. They’ll survive, and you need to, too. 

    Winter break and the holidays can be both happy and healthy, but it can take some planning and tricks to make it happen. How do you stay healthy during this time? 

  • Winter Break Reality: Balancing Work, Kids, Holidays, and Rest When School Is Out

    Winter Break Reality: Balancing Work, Kids, Holidays, and Rest When School Is Out

    Winter break is starting – and somehow, the thought of schools being closed for three weeks isn’t as exciting for me as a parent as it was for me as a kid. There is still a lot to be excited about, such as the end of Hanukkah and extra time with a kid who isn’t burdened with homework, spelling tests, and maximizing his Friday Free Time in third grade. 

    But many parents may agree with me that a break from school leads to personal challenges. It can be hard to juggle parenting, working, health, and, often, expectations around holidays. At the same time, this is theoretically the time of year we’re supposed to recharge for the year to come. 

    I don’t have a solution for getting all my work done, entertaining my child while keeping him from watching a screen, staying active, attending all holiday events, and starting the new year feeling rested. If that’s your idea of a successful winter break, I don’t know how to get you there. But if you’re like me in setting more realistic goals for a successful break, keep reading for strategies.

    Double Duty on Winter Break

    As a single working parent, I am facing three weeks of working while my son is home from school. For me, that translates to 11 working days and 4 vacation days (Christmas Eve, Christmas Day, New Year’s Eve, and New Year’s Day). That leaves 11 work days for me to parent an active boy in the home while meeting work deadlines. 

    The idea of spending more time with my son is nice. He’ll be more relaxed without feeling pressure that he puts on himself when school’s in session to behave well, follow directions, study hard, and do his best. He’ll love extra time with his grandparents (my parents). These will hopefully translate into more pleasant time with me – and he is wonderful company when he’s in a good mood! 

    But it’s tricky getting work done when he’s around. The only way I’ve found to concentrate on work when he’s at home is to let him watch a device. It’s not healthy for his body or mind, and it makes me feel guilty. So, it’s time to juggle. 

    • Which work-related tasks can I complete while talking to him – that is, which tasks don’t require full attention?
    • Which tasks can I squeeze in if we go to the park and I can get him to play for a few minutes by himself – for example, is there anything I can work on using my phone, and can I do any thinking while we’re walking to the park so that if I have a few minutes to work while at the park, I can type furiously?
    • What tricks can I come up with to have him do some sort of task on his own before he starts watching YouTube?

    It’s tough – but thankfully, there are fewer meetings at work, so I can mostly focus on doing essential tasks. 

    Keeping Kids Happy: Benefits and Compromises

    The obvious benefit of schools being closed is getting to spend more time with my son. There are sides of my son and parts of his day that I don’t usually get to see. I get to see his more relaxed self that’s not thinking about homework or who gets to be up first in kickball or whether he’ll get to have two pieces of pizza instead of just one at lunch. I love his excitement for things like upcoming holidays and extra time with my parents.

    On the flip side, there’s more time to fill. It’s harder to keep him away from a screen, especially if I don’t feel like spending all day, every day focused on him – or if I simply can’t because of work or other priorities. 

    One of my main strategies for keeping my son content, getting my essential work done, and staying a little bit sane are to define the time periods. Here are some examples. 

    • Quality time together: If we’re dedicating time to each other, I make sure we’re doing something that involves interaction or focus. For example, we can play cards together, play catch or another sport, or do an art project. 
    • Relaxed time at home. We may be in the same room, but I’ve let him know that he can enjoy his free time and activities, and I will be doing mine. We may talk periodically.
    • “Alone” time. There may be times when I need to concentrate, such as if I am writing a piece or doing calculations. I ask my son to wait for a few minutes before talking to me. I try not to do this too much when he’s home, but sometimes it’s necessary. 

    Holidays with Kids: “Good Enough” Is Probably “Great”

    Kids love special occasions. They bring their own joy, excitement, and ideas. While you may have an image of a “perfect” holiday, keep in mind that whatever happens on the holiday will probably be great in their eyes. 

    It probably doesn’t matter what you make or do together – as long as it’s pleasant, it serves the holiday purpose.

    Here are a few ways to support holidays that are easier on parents and magical for kids. Keep in mind that all children and families are different, so adopt these tips to fit your own situation. 

    • Involve them in holiday prep, from decorating your home’s interior and exterior, to wrapping gifts, to mixing batter for cookies. If their “help” slows you down too much, give them tasks that are separate from yours, like placing spoonfuls of batter on a baking pan while you mix the batter for the next batch of cookies.
    • Let them lead, even if they do it differently than you would have done it. For example, let them create a holiday playlist that has very little to do with the holiday you’re celebrating, choose a gift that you wouldn’t have chosen for that person, or distribute Valentine’s Day napkins at a Christmas dinner. They’re participating and feeling included and loved, and that’s what’s important. 
    • Give your children jobs. They may be the event photographer, DJ, escort for guests, set-up crew, or all of those. Kids tend to rise to the challenge, especially if they get to tell guests how important their jobs are. 
    Let your children be leaders and experts – even if they want to show you that they learned dreidel in school, but you’re not Jewish!

    As much as possible, be a good role model. Be happy and accepting. Express gratitude and excitement when you receive a gift. Show how much fun you have when you select the perfect gift to give. Above all, make it clear that you are pleased with the holiday, and thankful to be with your family. 

    Resting Up for the New Year

    How can you rest with work, parenting, and holidays happening all at once? It’s important to give yourself a mental break. Cut yourself slack on things like rigid schedules, perfectly balanced homemade meals, and screen time for your kids. If they skip a chore, let it go. Arguing with them may take more effort than it’s worth. Simply telling yourself that it’s okay to loosen up for a couple of weeks can make a huge difference in the amount of stress you feel. 

    For some physical rest, delay or skip non-essential tasks. Clean the house less often, let holiday decorations stay up for a few extra days or weeks (except for a potentially dangerous dried-out Christmas tree, which can be a fire hazard). Wear casual clothes instead of dressing up, and limit your planned commitments. Cutting a few corners here and there can add up to a well-deserved break. 

    Holidays can be both magical and difficult for parents, but you can take steps to get what you need while your children are out of school. Set your priorities, do only what’s necessary to accomplish the bare minimum, and maintain a positive attitude. You can start the new year feeling closer to your kids, refreshed, and on top of things at work.

  • Eat Well and Keep Moving: Simple Parent-Tested Tips for Healthy Living During Winter Break

    Eat Well and Keep Moving: Simple Parent-Tested Tips for Healthy Living During Winter Break

    Winter break brings a different pace to family life as schools close and schedules change. Childcare duties increase and holidays may bring extra responsibilities, but working parents may not have much time off. Minds and bodies still need care, so it’s a good time to take a practical and creative approach to staying healthy. 

    In winter weather, amid holiday cheer, and with tired, bored, or excited children, it can be even more rewarding to cling to healthy habits. Here are tips for staying active for parents and kids, eating healthy without excess costs or fights, getting outside time in any (safe) weather, and hydrating for health.. 

    Keeping Parent and Child Active During Winter Break

    Staying active is imperative for physical and mental health, but it can take extra planning during winter break even if it’s a habit during other times. During these weeks, we can be busier, schedules can be different, and weather can be rainy where I live. However, we can overcome these challenges with prioritization. Bodies need to move!

    Fortunately, I’ve been running for almost 30 years. It’s enough of a habit now that I know it’ll get done during break, too. It’s built into my day, from making sure I go to bed early enough to be rested by morning run time, to having child care lined up every morning, 6 days a week. 

    It takes a bit more thought to make sure my son gets enough exercise. He’s not lazy – he’s the opposite of it! – but it takes more planning to get him active than for me to run. When school is in session, he walks to and from school, plays a bit at recess and lunch, and plays for hours in the afterschool care program. 

    On break, here are some ways he stays active most days.

    • Yardwork and gardening with my parents at their house in the mornings while I run and take “me” or work time.
    • Various ball games with my parents in their backyard, including football, soccer, baseball, and creative variations of these. 
    • Walks and bike rides with me to any destination I can think of to make him interested enough to come alone without too much protest. A park, a store, the library, and a bus stop or metro station are common destinations. 
    • Walking to the park (about 15 minutes each way) for kickball, catch, or football.
    With the right gear, kids can get plenty of outside time in most kinds of weather.

    Rainy day options include these.

    • Dressing properly, mentally preparing to be cold and wet, and playing outside in mud and puddles with the thought of a warm shower and dry clothes when we come inside.
    • Going to our building’s underground parking garage for roller skating, a game of catch, or various other adventures. 
    • Playing in our building’s rec room/gym.

    Healthy Eating for All During Winter Break

    Health eating for the family can be challenging during winter break. Depending on your child’s habits and location, you may be used to schools providing milk, breakfast, lunch, and snacks. During break, you’re responsible for all food and beverages. It may be an extra responsibility for you, but see if you can turn mealtimes into a chance to spend more time together that you don’t get when your child eats lunch at school. 

    Thankfully, most kids prefer simple, familiar meals, so take advantage. Plain whole-wheat pasta with marinara sauce, chicken or parmesan cheese, and a piece of fruit can be a balanced, easy, and welcome dinner, for example. For lunch, try items as simple as PB & fruit sandwiches on whole-wheat tortillas. Don’t sweat it!

    Here are some tips for healthy meals for everyone. 

    • It’s okay to repeat meals. Kids often love repetition. 
    • Keep serving vegetables and fruit at most meals. 
    • Try these ideas for healthy breakfasts, lunches, dinners, and snacks. 

    Take shortcuts whenever you can get away with it to make healthy eating easier. Here are some examples. 

    • Make double or triple batches so there are leftovers to eat the next day or two. 
    • Use frozen foods like fish fillets, chicken tenderloins or breasts, vegetables, and berries to reduce pressure to shop frequently. 
    • Stock up on easy-to-use nutritious panty items like whole-wheat pasta, plain instant oatmeal, canned tomato sauce, peanut butter, and mixed nuts.
    • Make soups, stews, and casseroles with vegetables and lean proteins. They’re easy to make and easy to freeze.
    • Sandwiches are just fine for meals – use whole-grain bread, peanut butter or low-fat cheese, and a side of fruit or vegetables. 
    Whole-wheat spaghetti, turkey meatballs, marinara sauce, and parmesan cheese: dinner is ready!

    Holiday treats can feel stressful if you’re worried that your kids will eat too much fat and sugar or replace nutritious foods with holiday treats. To reduce anxiety and avoid fights, I suggest letting your kids eat treats at holiday events and parties. 

    Support healthy eating the rest of the time by having healthy foods in the home. Have healthy snacks always available so hungry kids will eat healthy, and keep your children eating at the table, not while watching a screen. In other words, have foods like fresh grapes, grape tomatoes, string cheese, and plain popcorn in the house, and keep chips, cookies, and candy out of the house. 

    Outdoor Time in All (Safe) Weather

    Did you know it’s okay to be outside in most weather? And that it has a wide range of benefits? Here are some reasons why it’s important to be outside. 

    • Getting natural light helps you sleep better because it helps your body set its natural circadian rhythm to be awake during the day and sleepy at night.
    • Being outside counts as being in nature, even if the only bit of nature you can see is a sliver of sky or a weed growing from a crack in a sidewalk. Nature improves mood and health. 
    • Being outside encourages movement because there’s more space. 

    It’s usually safe to be outside in winter except in any of the following conditions. 

    • The temperature with wind chill (“feels like”) is under 0°F (-18°C). 
    • There is a blizzard or whiteout conditions. 
    • Freezing rain or excessive ice makes the ground slippery. 
    • Thunderstorms are in the area. 

    For cold weather, be sure to layer up and watch for signs of hypothermia or frostnip. A warm jack like a lined puffer jacket can be a great outer layer for kids and adults. Add a hat and gloves or mittens for more warmth. 

    If it’s raining, but not freezing rain or with high winds, dress well and enjoy the puddles in the rain! A stylish and functional pair of yellow boots can keep kids happy and splashing. Kids seem to love umbrellas, too. Wear a waterproof rain jacket, and adults and kids alike can get some fresh air before coming indoors for a hot shower and some soup or tea.

    Hydration

    It’s easy to forget hydration, but it can help everyone’s energy and mood. Remember to drink often, even in cold weather. Kids are especially likely to ignore or miss thirst cues. 

    Any of these are good options. 

    • Water
    • Herbal tea
    • Broth
    • Tea with milk, which is an especially good choice for adding protein and calcium
    Make hot decaf coffee or tea with milk together for family time, hydration, and fun.

    It’s okay to relax during vacation, but it’s also a good idea to stay healthy. A bit of planning can make it easier for you and your family to be active, eat well, and feel better so you can get more joy from the season.

  • How to Get the Most Out of Thanksgiving, Whatever “the Most” Means to You

    How to Get the Most Out of Thanksgiving, Whatever “the Most” Means to You

    Thanksgiving is one of my favorite holidays. For me and my family, Thanksgiving is a guaranteed success. We know the food will be good and everyone will be relaxed and happy. 

    Sadly, that’s not the case with many of my friends and other people I talk to. Thanksgiving is stressful for them. There’s pressure for food to be perfect, homes to be cleaned, family to endure, and children to entertain. 

    There’s a lot you can’t change – like Great-Aunt Mellie letting you know that you ruined Thanksgiving because you put an extra green bean in the green bean casserole and her husband, late Great-Uncle Persie, is rolling over in his grave.

    But you can change one thing that can change your entire Thanksgiving reality – your attitude. Start by deciding that you will get what you need from Thanksgiving Day and the rest of the weekend. Then identify what it is that you need or want. Finally, make it happen!

    Whether it’s resting quietly, eating good food, hosting a picture-perfect party, maintaining your healthy intentions, or being silly with the kids, you can get what you want from Thanksgiving. Here are tips for making Thanksgiving the perfect blend of gratitude, rest, success, and family time based on what your priorities. 

    Priority: Feeling Grateful and Positive

    Gratitude is a healthy practice year-round, but Thanksgiving is a holiday set aside for it. Start Thanksgiving dinner with the cliche but effective roundtable in which everyone says one or more things they’re grateful for. Saying your own items aloud and hearing others can increase your feelings of gratitude and give you more appreciation both for those things as well as for the people who expressed them. 

    Here are more ways to practice gratitude. 

    • Use your senses to notice and appreciate what may seem like small details, such as the scent of roasting turkey and onions, or the sound of children playing with adults. 
    • Tell people specifically why you’re grateful for them, such as, “Thanks for calling me last week. It made my day to know that you were thinking about me!”
    • Remember that there’s nothing too small to appreciate. “I’m grateful for oven bags to make the turkey taste better and the clean-up easier!”
    • Make a gratitude list that you add to each night. 

    Priority: Spending Time with Family

    Kids are likely to have a few days off of school. You may have a day or two off of work. If you’ve been wanting some extra family time, Thanksgiving weekend is usually a good time. To clear your schedule to make more of your time available to spend with family, try to do as much work as you can before taking time off, or do some in the evening if needed. Take shortcuts when cooking Thanksgiving dinner so you spend less time in the kitchen and more time with family.

    Come up with some ideas for family time. If they involve reservations or tickets – say, to a show or to a museum – make sure you reserve ahead of time if needed, and check the hours, directions, and traffic conditions before you go. It makes for a smoother outing during which you can enjoy each other more rather than worry about logistics. 

    Enjoy your kids and the rest of your family, even if it takes time away from a “perfect” Thanksgiving meal

    If you’re like many parents and you’d like to combine down time with family time, be flexible. Consider making a list of possible activities you can do, from reading or crafting at home, to nature walks in the neighborhood, to playing sports in the park. Some families enjoy Black Friday shopping together. This time of year, volunteering is popular, and you might consider checking for family-friendly opportunities at local food banks or other non-profit organizations. 

    If you’re hosting or contributing to a Thanksgiving meal, combine prep time with family time. Decorate the table centerpiece together, or make simple dishes in the kitchen together. There are age-appropriate tasks for everyone. 

    It can also be a good idea to create a tradition that’s just for your household, especially if you’re in a single-parent or blended family. Try creating a special dish, or walking a certain route on Thanksgiving. Remember that your new tradition doesn’t have to be an “extra” stressor. For example, if you’re going to someone’s house for the meal, your small family tradition could be to make something together to present to the host.

    Priority: Relax and Recover

    If your priority is to relax and recover, start off by doing something that seems opposite to that: plan! Set aside “you” time on your calendar so nobody schedules anything over it. Identify what you want to do, whether it’s nap, take a walk, drink coffee, decorate your home for the holidays, or anything else. Ironically, the more you plan, the more effective your relaxation time can be.

    It’s okay to prioritize relaxation. You may need it!

    Also, take any shortcut you can. Use pre-prepped Thanksgiving dishes like frozen pies and store bought sides. If you’re hosting, consider shortcuts like serving grapes, which are ready to eat, instead of pineapple, which you have to cut. Ask guests to bring specific items or dishes. Be strategic, such as asking them to bring a specialty item that allows you to skip a trip to a particular store for that one item. 

    When possible, go casual. There’s no need to dress up in your own home or to set the table perfectly at every meal, for example. Relax any to-the-minute expectations about when meals must be served and cleaned up. Relaxing and recovering can be about attitude, too. 

    Priority: Sticking to Your Healthy Intentions

    Living healthy while parenting is often tough enough, but holidays can present more challenges. They can be stressful and busy, leading to less time for exercise, and more likelihood of being low on sleep and making poor decisions. Plus, food on and around holidays is often high-calorie. 

    Think about turkey breast and vegetables for delicious and healthy meals.

    Here are some tips for staying on track during the Thanksgiving break.

    • Write down specific goals. For example, you might commit to walking for 30 minutes and eating 4 servings of vegetables each day.
    • Ensure that healthy food is available by serving or sharing a healthy dish at every holiday gathering. Green salad with dressing and toppings on the side, roasted vegetables, and fresh vegetable and fruit trays are good options.
    • Include others as much as possible. For example, walk with your kids to the park to play sports, or walk with them at the mall for a few minutes before shopping. 

    To keep from feeling deprived, focus on what you can have. Here are some examples. 

    • Thanksgiving treats on Thanksgiving, and healthy leftovers like skinless turkey the rest of the weekend. 
    • Watching football on Sunday afternoon with active breaks to stand up every half hour. 
    • Water, ice water, herbal tea, cinnamon tea, and other low-calorie beverages.
    • Balanced plates with colorful vegetables. 

    Thanksgiving can mean something different to everyone, but you can get exactly what you want from it by prioritizing and planning. What are your plans?

  • How Much Halloween Candy Is Okay for Kids — and How to Handle the Leftovers Peacefully

    Halloween is a favorite night for many kids. It’s full of magic, from Halloween parties and school parades in costume to after-dark escapades around dark, decorated neighborhoods for trick-or-treating. It’s exciting to see how much of their favorite types of candy they can collect, but what happens to the buckets and mountains of candy when the evening is over? 

    A few treats are fine, especially when they come after months of anticipation and the feeling of “earning” them by trick-or-treating. What’s not okay is an excessive amount of candy for too long, leading to risk for weight gain, sugar highs and lows, tooth decay, and displacement of more nutritious foods. Here’s a take on how much Halloween candy is okay, and what you can do with the rest without experiencing World War III against the children in your household. 

    Why Set Limits on Candy Consumption?

    On the whole, candy is high in sugar, and low in nutrients. It may also be high in calories and saturated fat. Sugar consumption is linked to higher risk for obesity, type 2 diabetes, and high triglycerides and a risk for heart disease. Tooth decay is another problem linked to candy consumption. 

    It’s not just that candy has sugar and possibly unhealthy fats. In addition, when kids eat candy for snacks, they may be displacing healthier snacks like these. 

    • Fresh or dried fruit, which has fiber, antioxidants, vitamins, and minerals
    • Nuts or peanut butter, with healthy fats, fiber, and protein
    • Popcorn or rice cakes, with whole grains
    • Yogurt or string cheese, with calcium and protein

    They can even fill up on candy before meals, making them less likely to eat their vegetables and lean proteins like chicken.

    How Much Candy Is Okay for Kids?

    It’s fun to gather buckets or piles of candy on Halloween night, but it’s best to shift your mindset when it comes to actually consuming candy. Your children, and maybe even you, may have had more candy on Halloween Eve than you care to admit, but it’s time to face reality on November 1. 

    A portion of about 80 to 150 calories may be a reasonable amount of candy for a day. That’s assuming the rest of the day relies on healthy foods like vegetables, lean protein, whole grains, and fruit. 

    Here’s what 80-100 calories looks like in terms of candy.

    • A fun-size chocolate bar like Snickers, Milky Way, Kit Kat, or Twix
    • A fun-size package of Skittles or M&Ms

    Here’s what 120-150 calories looks like in terms of candy.

    • 2 Reese’s peanut butter cups
    • A fun-size 1000 Grand or Baby Ruth
    • A small bag of Starbursts
    • 5 mallow pumpkins
    Beautiful, tasty, and totally devoid of nutrients, candy is best as an occasional treat.

    The American Heart Association (AHA) suggests keeping adding sugars to no more than 25 grams a day. That’s about the amount in 3 fun-sized 3-Musketeers bars. 

    Here are some tips for healthier patterns for candy consumption.

    • Sit down and enjoy it together.
    • Encourage a mindful experience by talking about the flavors and textures of the candy.
    • Let your children choose the one they want to enjoy. 
    • If they want two different candies, let them have half of each instead of making them choose just one or letting them have all of both. 
    • Drink some water with the candy, or serve some fruit or yogurt to reduce blood sugar spikes and make it more filling. 

    Both kids and adults can benefit from storing candy out of sight and out of reach. It’s easier to avoid impulse eating.

    Whatever amount you decide on, present it to your children as fact. It’s non-negotiable. 

    What to Do with Extra Candy

    It can feel sad to give away Halloween candy. It may feel personal when your kids have “hand-gathered” it from neighbors and friends. It may also feel like you’re saying goodbye for another year to a fun holiday. But be assured that your candy can go to good purposes. 

    Donate Extra Candy

    Most schools collect leftover candy for a few days or a week after Halloween. They may pass it on to schools in needier neighborhoods, or they may partner with local food banks or charities. You can also donate it directly to food banks, charities for veterans or current active troops, community centers, nursing homes, or charities. 

    Create a Buyback Program

    Some cities host “buyback” programs in which they give money in exchange for owners to give up their illegal firearms or fireworks. Consider turning Halloween into an educational experience with an arithmetic lesson. 

    Attach a certain value to each type of candy, say, 5 cents for a hard candy or gum ball, 25 cents for a fun-sized chocolate bar, or 50 cents for a full-size bag of M&Ms. Spend time with your children taking inventory of each piece of candy and how much it’s worth. Then add up the total value, give your children that much money, and collect the candy they just “sold” to you.

    Use It Wisely at Home

    There are all kinds of fun ways to use candy at home. Keep it in a designated treat jar for special occasions or treats. Use it for crafts like decorating a gingerbread house for the holidays. Bake it into treats like cookies or brownies, or make snack mixes with ingredients like pretzels, cereal, and popcorn. 

    Caution: Keeping candy at home, no matter how good your intentions are for yourself and your children, is risky. It can lead to children begging for more candy that you’ve already said “no” to. It can also lead to you eating more candy than you’d intended. 

    Real Life: Getting Your Kids to Buy In

    For many parents, the real struggle isn’t in setting the rules (e.g., how much candy). It’s in how to enforce them and how much energy they’re willing to invest. Here are some tips for making the struggle less of a struggle.

    Acknowledge your children’s perspective. They worked hard for their candy (at least, harder than they usually do for their food, which generally shows up fully prepared on their plate at the table). Also let them know that you understand how good candy tastes, how fun Halloween is, and how special the occasion is. 

    Give your children choices. They can choose which special pieces to choose. Some parents like to let them choose when to eat the 5-10 pieces of candy that kids are allowed. It can make children feel like they’re getting away with something naughty to get to eat 3 pieces of candy before breakfast. Also let them help choose what to do with the rest, such as where to donate it to and whether they want to help deliver it. 

    Stick to the rules you decide on. Kids love rules. They like struggling against them, and they like the security that comes from knowing the rules their parents created won’t change. It’s comforting.

    How do you decide how much candy your kids can have? What do you do with the rest, and how do you handle your children’s reactions? 

  • Halloween Is the Deadliest Day of the Year for Child Pedestrians — And Here’s How You Can Protect Your Trick-or-Treaters

    Halloween is an occasion that many children and adults look forward to all year with costumes, parties, trick-or-treating, and, of course, candy. There are some serious sides to the fun, and if you are responsible for children or you interact with them on Halloween, it’s a good idea to be aware so you can protect them. Child pedestrian fatalities are higher on Halloween than any other day of the year. The news is less serious when it comes to candy, since the myth about poisoned candy is just a myth. Here are some tips on traffic risks and trick-or-treaters and making sure your children’s bounty is safe.

    Child Pedestrian Fatalities Spike on Halloween

    Combine excited children in costumes, a setting sun at dusk or a dark night, rush hour, and a high proportion of drunk drivers, and you have a recipe for disaster. That’s exactly what the data show, as two to four times as many young pedestrians are killed on Halloween than on an average day. 

    Consider this sobering information.

    • 5.5 child pedestrian fatalities occur on Halloween compared to an average of 2.6 on other days.
    • Most of these incidents occur between 5 and 9 p.m., which includes rush hour, a setting sun, a dark sky, and tired drivers coming home from work.
    • Children ages 4 to 8 are at highest risk. 
    • More than two-thirds of accidents occur in unmarked areas, not at intersections or marked crosswalks.

    These numbers are scary, but there’s a lot you can do to protect children.

    Causes of Halloween Pedestrian Fatalities

    Why are child pedestrian fatalities so high on Halloween compared to other nights? One obvious reason is that there are more children walking around. This means there are more chances for car drivers to hit and kill them.

    Other causes are related to location. Children may be crossing streets between intersections and at places that are not marked crosswalks. Drivers are less likely to be watching for pedestrians, driving slowly, or preparing to stop in these locations. 

    /

    Look before walking and double check before stepping into the street, especially when it’s dark

    There are also factors related to Halloween, like excitement and costumes. Children can be so wrapped up in their candy-hunting endeavors, or interacting with their friends, that they may forget what they’ve learned about safety. Their excitement may also make their brains incapable of hearing you remind them to be careful or to stay out of the street. 

    Though they may officially be in a group, children may run ahead of their peers or lag behind. They may get excited and dart out into the street when nobody is expecting it, leading to greater risk. 

    Both drivers and pedestrians can face visibility problems. It’s hard to see when the sun is setting or after it’s gotten dark. Halloween costumes can also visibility barriers if they are dark, making it harder for drivers to see them. Masks can prevent children from seeing well when they look for cars before stepping into the street. 

    Take Regular and Extra Safety Precautions 

    You can protect your children with some common sense, planning, and communication. Before Halloween, go over safety rules, such as holding your hand while crossing a street and looking both ways twice before stepping off of a curb. 

    When designing a costume, remember to add some bright details. Use reflective tape, a reflective vest, or glow sticks for visibility. A flashlight or bracelet light is another option. Wear some bright items yourself. When possible, choose lighter rather than darker colors – think about ghosts and pumpkins rather than cats and witches. 

    Include bright colors on costumes to be more visible

    Keep costumes safer by avoiding masks and using face paint instead if necessary so that your children can see properly. Make sure robes, pants, and skirts are no longer than ankle-length to prevent tripping.

    When thinking about where you’ll trick-or-treat, stick to safer neighborhoods. Try to stay in well-lit areas with sidewalks. Only cross at intersections or well-marked crosswalks or pedestrian lights. Remind your children to only cross with you (or another designated adult), even if other friends are crossing on their own. Stay with your children, or have a designated adult watch them.

    Visibility is poor at night, so be extra cautious

    Plan for some check-ins if you notice that your children are getting so excited that they seem unable to hear or respond to you. You might ask them to show you some of their candy before going to the next house, or you can ask them some questions about decorations that they saw. Anything to ground them and get them back to a place where they can listen well to you can help with safety. 

    If you’re staying at home to hand out candy or other treats, first of all – thank you! Until I became a parent, I never really thought about the good-hearted millions of people who “host” Halloween for the children. There’s another way you can help: pass out candy while you remind children to be safe and careful – you never know if that one reminder might make the difference. 

    Good News: Poisoned Candy Remains a Myth

    Most Americans grow up learning that we need to only eat wrapped and sealed Halloween treats because opened items could be poisoned. Thankfully, that myth is just a myth. There are no documented instances of poisoned Halloween candy. The one potential incident that occurred in the 1970s ended up being a complicated insider situation that wasn’t related to innocent trick-or-treaters.

    Still, it’s always good to check anything your children receive on Halloween or at any other time. Make sure their candy is sealed. Only accept unwrapped or homemade treats from people whom you know and trust. 

    Inspect all candy at home before they eat it. If they’re allowed to eat candy before arriving at home, have them show you what they’re going to eat before they eat it so you can make sure it looks sealed and safe. 

    Halloween should be fun, and it can be both fun and safe if you plan well for it. Make sure costumes are bright so drivers can see children, and go over safety tips with your children. Plan to stay in well-lit areas with marked crossing zones or traffic lights, and obey all laws. Take your time, and take check-in or time-out times with your children if they need to calm down. 

    How do you make sure your Halloween is safe and fun? 

  • What’s the Right Answer When Parenting? I Never Know Until It’s Too Late

    Every child is an experiment of one. You’d think that would at least mean that after weeks and months and years, you’d get to know your child. You’d think wrong, at least in my case. 

    It seems as though I’m slow on the learn-to-parent spectrum. Every situation feels like a toss-up to me. 

    Take July 4, for example. In a previous post, I explained that my son and I had a lovely time at the July 4 block party and potluck in our neighborhood. Now I’ll explain why I bought my son a doughnut before a potluck, why I made the decision, and whether it was the right one. 

    Spoiler alert: Probably not.

    Setting the Scene

    For days, my son and I had been fighting. Actually, it had been months, but it was more intense that week. It’s not unusual; I think he’s so well-behaved at school and with other people that he needs to balance it with some meltdowns in a comfortable setting. Since I’m his only parent, I get the full force of his anger.

    That morning, there was a July 4 event at the local park. It’s casual, and includes watermelon, doughnuts, and corn dogs from the local Homeowners Association. Community police also come and let kids climb into their cars.

    After a rough week, I didn’t have it in me to force my son to get ready to go. I have that battle with him every morning to get out the door, and every evening to get ready for bed. I didn’t want to force him to get ready for a party, so I told him to let me know when he was ready to go.

    The Party Was Over

    We left our home at 12:30 p.m. Needless to say, the park was all but deserted. We probably missed the end of the event by over an hour. 

    My son started saying that he’s a failure and can’t get anywhere on time. When he thinks he’s failed, my son tends to build himself into a state. Failure becomes a self-fulfilling prophecy. I couldn’t face another few hours of unpleasant behavior if I didn’t have to, so I did what any responsible parent would do: I offered to buy him a doughnut.

    Rising to the Occasion?

    I wasn’t worried about teaching my son that tantrums lead to doughnuts. He’s a great kid to everyone else, so I know that he’s going to turn out fine. Since I wasn’t worried about long-term repercussions, and I’d already had in my head that he was going to eat a doughnut that morning, so nutrition wasn’t a top concern, I became selfish at that moment. The offer of the doughnut was a Hail Mary, hoping it would buy me some nice moments. 

    I told him that it was fine that he missed the party, and he was happy doing whatever he’d been doing in our home instead of going to the party. I told him that if he needed that time to relax instead of going to the park, it was good he’d taken it. And, I told him that we could go get a red, white, and blue star-sprinkled doughnut. 

    Got What I Wanted

    Shockingly, it worked. He instantly smiled, got excited, and offered to pay for the doughnut. We discussed the possibilities en route to the doughnut shop, and planned when and where we were going to eat it. He even said he was going to buy it for me!

    As a bonus, going to get a doughnut meant we had to walk to the doughnut shop. That meant I got to take a longer walk than if we had just gone to the park and back. 

    The victory continued after we got home with the doughnut. My son got out a tray to serve it on, a knife, and two forks. He offered drinks, and we sat and ate the doughnut together. It was exactly what I wanted after a tough week. 

    Benefits of Healthy Food

    I’m a nutritionist. I believe in healthy eating. Compared to less healthy choices, I know that more nutritious and portion-controlled choices can:

    • Improve mood
    • Maintain energy and blood sugar
    • Reduce hunger
    • Increase ability to focus and think

    And that’s within a few minutes! Long-term, healthy eating helps with: 

    • Weight control
    • Chronic disease prevention and management
    • Reduction of stress and stress hormones
    • Promotion of strong bones and muscles
    • Nourish you

    Junk food does the opposite. 

    When Junk Food Can Be the Answer

    Knowing that healthy food has so many benefits, why would junk food ever be the “right” choice? For most of us, there’s a place for fried foods, fatty foods, sugary foods, and starchy foods. It’s not a place we should visit often, but there are times when the benefits may outweigh the drawbacks. 

    In this case, the doughnut wasn’t for physical nourishment. Neither my son nor I needed a ring of fried refined doughy carbs topped with sugary frosting. What I did need was some pleasant time together. The doughnut let me buy some beautiful time with my son, and even allowed him the chance to feel good about himself by serving us the doughnut when we got home. 

    There’s also the warning that it’s only okay to eat foods that your body can handle. If you have a chronic condition that prohibits certain foods, for example, or if your doctor tells you to avoid certain items, then stay within these restrictions!

    Set Up for Success

    My son and I both do better when we feel good about ourselves. We both do worse when we feel bad. As it turned out on July 4, he rose to the occasion and seized an opportunity to feel good about himself. He clearly felt good about being kind to me, taking charge of serving the doughnut, and acting pleasant while we ate. 

    What would you have done? Are there times when a bribe is okay? When is junk food an acceptable option compared to nutritious items? 

  • What Everyone Wants to Know: What was at the July 4 Potluck?

    I posted my reflections from the Fourth, talking about balancing healthy food and activity choices with the just-as-critical need for socialization, fun, and relaxation that can recharge you for the coming weeks and months. Today, let’s keep it light-hearted with a run-down of the food and beverages at the potluck I attended. 

    It was an afternoon block party with 100’s of attendees from the neighborhood. The hosts asked attendees to bring something to share. Unlike at many potlucks, there were no guidelines on what to bring, or who should bring items in various categories like beverages, appetizers, proteins, sides, desserts, condiments, and tableware. We did all know that there was a grill, and that it was a casual event.

    Spoiler alert: it worked out beautifully!

    Setting the Scene

    When my son and I arrived, we went straight to the food tables to drop off our contributions. As I had asked my mom to bake and bring a dessert, my son and I felt free to be lazy. We brought a package of napkins, a bottle of light ranch salad dressing, a bottle of honey mustard, and a can of whipped topping. There turned out to be a large bowl of fruit including berries, grapes, and tangerines, making the whipped topping look ideal. 

    There were 4 long tables with food and tableware, about 6 coolers filled with alcoholic and kid-friendly beverages, and a table with ice and more beverages. The tables were vaguely organized with plates, napkins, and plastic ware first, followed by items related to grilled foods, followed by sides, desserts, and finally beverages. It was all refreshingly casual and hands-off – you were free to put your food down and take whatever you wanted whenever you wanted.

    The Food at the Fourth of July Block Party and Potluck

    So what was there? Pretty much everything was there. People had brought raw proteins, including hot dogs, beef burger patties, and even salmon. There were also pans of cooked proteins, including pigs in blankets and chicken drumsticks. Hot dog, hamburger, and brioche buns were abundant, as were condiments from ketchup, pickles, and relish to several different types of mustard. Our honey mustard fit right in.

    There were more meatballs than you might see at a typical event, probably because the day’s cookoff item was meatballs. Merguez meatballs with a side of cooked carrots, meatballs with tomato sauce, and meatballs with pickles were a few varieties. They all looked delicious, suitable for a contest, and made with a good amount of fatty beef or pork. 

    Next up were side dishes. It looked like a lot of people put their hearts into their homemade recipes. Salad examples were salmon and pea rotini salad, spaghetti salad, tomato balsamic salad with mushrooms, chopped basil, and mozzarella balls, and a few kinds of coleslaw, none of which contained mayonnaise. There were also various 7-layer bean dips.

    There was even a simple vegetable tray that had home-cut vegetables, which is a rare sight these days. It had red and yellow bell pepper strips, rainbow baby carrots, Persian cucumber spears, and celery sticks. I helped myself to quite a bit, and enjoyed the honey mustard I’d brought with the vegetables. 

    Desserts included two beautiful pumpkin loaves from my mom, sliced into appropriately-sized pieces. One loaf had a chocolate swirl topping. Other desserts were cheesecake bars topped with berries, watermelon wedges, and brownies.

    The beverage selection was quite a treat! There was alcohol of all descriptions. There was homemade lemonade – a 5-gallon container that must have taken forever for someone to make – as well as a 5-gallon pitcher of ice water infused with strawberries and mint. Cans of sparkling water, ouches of juice drinks, and sodas were also there, along with plenty of ice. 

    My son and I weren’t the only ones to bring store-bought items. The other store-bought items that we saw had also been chosen carefully and given with love. Classic mayo-laden potato salad, sliced cheese for the burgers, bags of potato chips, tubs of hummus and guacamole, large chocolate chunk cookies, boxes of doughnuts, and red, white, and blue star cookies are a few examples. 

    How Anyone Can Make Healthy Choices

    Here’s what I focused on, though I probably still ate more than I needed.

    • Raw vegetables. They were so fresh and good!
    • Pickles. I don’t usually buy pickles because I don’t need the extra sodium, but I do love pickles. 
    • Tomatoes and mozzarella balls sitting in balsamic vinaigrette. They were halved grape tomatoes, and absolutely delicious.
    • A few goodies from my son’s plate. Isn’t that what kids are for? I think we all know that when you eat from your child’s plate, the calories, sugar, and fat don’t count…
    • Strawberry and mint-infused ice water was a beautiful, refreshing, and healthy touch.

    What Do Americans Eat on July Fourth?

    I can only tell you my experience, but it is a sample size of hundreds of families. Here’s what I found.

    • Burgers and hot dogs with all the fixings
    • Coleslaw, pasta salad, and potato salad
    • Watermelon and other fresh fruit
    • Sugary drinks, alcoholic drinks, and low-calorie drinks
    • Desserts, and more desserts
    • Chips, vegetables, and dip

    Conclusions: as with most other situations, you can eat healthy, eat terribly, or do something in between. 

    What did you eat this Independence Day?