family wellness

By Cheryl Maguire

April 20-24 is Every Kid Healthy Week which was created to celebrate school health and wellness achievements. Every Kid Healthy events promote healthy eating, nutrition education, physical activity, and physical education.

A child’s health encompasses physical, mental and social well-being. It is important to maintain good overall health in children so they grow and develop appropriately. My grandfather used to say, “if you have your health you have everything.” If you and your child are healthy, you will have more energy, lower medical costs, improved moods, and live longer. Here are some ways to promote healthy habits within your child:

Create a Bedtime Routine and Regular Bedtime: Sleep helps your brain function properly which improves learning. Studies show sleep deficiency increases the risk of obesity, heart disease, stroke, and diabetes. Receiving the proper amount of sleep promotes appropriate growth and development, improves social interactions and increases immunity against diseases.

NIH recommends school-age children and teens should sleep for 9-10 hours per night. Bad sleep habits will affect both your physical and emotional health. One way to ensure your child is receiving enough sleep is to create a scheduled bedtime based on when they need to wake up in the morning. If you maintain the same bedtime every night it will be easier to fall asleep and create a healthy habit.

Another way to help your child receive the proper amount of sleep is to have a bedtime routine a half-hour before the expected sleep time. This routine will help your child relax which would then lead to falling asleep easier. Some suggested bedtime routines are reading, a warm bath, drawing, listening to soothing music or other calming activities.

Read Food Labels: According to the CDC childhood obesity has more than tripled since 1970. Childhood obesity has both short and long term effects on a child’s physical, social and emotional health. For this reason, it is important for a child to maintain a healthy weight.

Reading and understanding food labels is a way for a child to figure out if a food is healthy to eat. The food label will demonstrate the number of calories, sugar, fat content and

also break down the percent of the recommended daily intake to help create a balanced diet. It also helps to become more aware of what you are eating since you might think a food is healthy only to learn it isn’t after reading the food label. You can find free printable worksheets to help your child understand a balanced diet here.

Exercise with Your Kids: The CDC recommends children and teens should be physically active for 60 minutes per day. The physical activity should include aerobic, strengthening and bone strengthening activities. If you exercise with your child and select something you both view as fun, you will be more likely to do it. Some suggested family activities are walking, running, hiking, dancing, biking, and a workout class or video. Create a weekly scheduled routine to incorporate it into your life which would create a healthy habit.

Limit Screen Time: Screen time consists of watching television, playing video games or using electronic devices. When a child is in front of a screen they are typically sedentary and not interacting with others. A research study at UCLA found when kids have too much screen time they have difficulty understanding other people’s emotions. Dr Leonard Epstein studied the effects of limiting screen time in

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obese children. The findings demonstrate when screen time was limited the children consumed 300-1500 fewer calories. Both of these research studies demonstrate the importance of limiting screen time to help your child socially interact with others, eat fewer calories and be more physically active.

Encourage Social Interactions: It is important to encourage your child to develop healthy relationships with peers and adults. Problem solving, managing friendships, and understanding emotions are necessary to for a child’s positive mental health. These skills will also enable a child to learn more effectively in the classroom.

Discuss Physical and Emotional Safety: According to the CDC one of the leading causes of death in children is car accidents. One study found over 600,000 children did not use the proper car seat or seat belt which could prevent death during a car accident. Other accidental deaths include drowning, fire/burns, guns, poisoning and suffocation. To prevent injuries and death it is important to discuss safety issues regarding all of these potentially dangerous situations.

Children and teenager may be in situations when they are offered drugs or subjected to physical or sexual abuse. It is important to discuss with your child healthy and appropriate relationships.

Be a Healthy Role Model: Children and teens model their parent’s positive and negative behaviors. Research conducted at Duke University found kids were more likely to eat well and exercise if their parents modeled those behaviors. If you model a healthy lifestyle, your child will most likely lead one as well.

Easter is a great time to host a holiday brunch for friends and family. But typical breakfast-style foods can be carbohydrate-heavy and packed with ingredients that cause health problems for many people.

“Cauliflower can help create elegant and delicious versions of your favorite breakfast dishes minus the gluten, grains, and other ingredients that can lead to inflammation, weight gain, and a host of other health issues,” says Amy Lacey, founder of Cali’flour Foods, and author of Cali’flour Kitchen: 125 Cauliflower-Based Recipes for the Carbs You Crave. After being diagnosed with lupus and other autoimmune conditions, she used dietary changes to combat her pain, inflammation, and other symptoms.

Lacey shares two nutritious and unforgettable recipes that are easyto-prepare and will keep you and your loved ones healthy and provide plenty of energy for the Easter egg hunt.

Kale, Scallion, and Tomato Egg Muffins [Serves 4] Gluten-Free | Grain-Free | Paleo | Keto-Friendly | Vegetarian | Dairy-Free

1 Plant-Based Cali’flour Pizza Crust or Paleo Cali’flour Pizza Crust 6 large eggs 1/2 teaspoon sea salt 1/4 teaspoon ground turmeric 1/4 teaspoon freshly ground black pepper 8 small cherry tomatoes, quartered 3 tablespoons finely chopped kale (from 1 small leaf) 1/2 small scallion (green part only), very thinly sliced Preheat the oven to 375°F (190°C). Line 8 holes of a muf¬fin pan with paper cups. Using a 2 1/2-inch (6-cm) cookie cutter or the top of a drinking glass, cut out 8 circles from the crust. Press the crusts into the bottom and up the sides of the paper cups. If they tear, just press them together. In a medium bowl, beat the eggs lightly, then beat in the salt, turmeric, and pepper. Put the tomatoes and kale in the bottom of the muffin cups, then pour the beaten egg into the cups and top with the scallion. Bake for 15 to 20 min¬utes, until the eggs are set. Cool in the pan for 2 minutes, then serve. Store leftovers in a covered container in the refrigerator for up to 4 days. Reheat in a toaster oven.

Egg in a Basket [Serves 2] 1 Cali’flour Pizza Crust 2 teaspoons ghee or unsalted butter 2 large eggs Sea salt and freshly ground black pepper 1/4 cup (30 g) shredded Cheddar or other melting cheese 2 strips bacon, cooked and crumbled (optional) Sriracha or other hot sauce (optional) Using a pizza wheel, cut the crust in half. Using a 3-inch (7.5-cm) cookie cutter or the top of a thin drinking glass, stamp out a hole from the middle of each crust half. Melt the ghee in a 12-inch (30.5-cm) skillet that has a lid over medium heat (or cook the baskets one at a time in a smaller skillet). Using a metal spatula, carefully place the crusts in the skillet, then crack an egg directly into each hole and season with salt and pep¬per. Scatter the cheese on the exposed crust, cover the pan, and cook until the whites are set and the cheese is melted, about 3 minutes. Using the metal spatula, remove from the pan to plates and top with the bacon and hot sauce, if using. SWAP To make this dish vegetarian: Skip the bacon.

“Planning a special occasion meal that meets everyone’s dietary needs can be simple and fun,” concludes Lacey. “This Easter, give your loved ones a feast that delights their taste buds and promotes lasting health.” For more information, please visit califlourfoods.com.