How does sugar affect my child?

Why does added sugar affect my child so much?

Let’s start by figuring out exactly what added sugar is. Some of the  major sources are regular soft drinks, sugars, candy, cakes, cookies, pies, fruit drinks, dairy desserts, milk products and other grains.

But why are so many becoming concerned with added sugar? It seems like anywhere you go right now there is someone or some product/commercial talking about “NO artificial sweetener”, “NO High Fructose Corn Syrup(HFCS)”, “NO added sugar” and many more claims. It seems that sugar has become a staple in our family’s diet over the last few decades.

How is sugar affecting your child?

It can cause many of your child’s behaviors to be unrecognizable and unbearable at times. “You will see these things in your sugar sensitive children even if they don’t have words for them; feeling inadequate, having low self-esteem, feeling victimized, taking things personally, feeling that life is out of control, feeling overwhelmed, overreacting to criticism, living in the ‘twilight zone’.” (DesMaisons, 2004) It has also been proven in several studies to cause obesity, diabetes, high blood pressure, heart disease and tooth decay.

But what if we have been approaching the “sugar epidemic” all wrong. What if its not because of the sugar they are having these problems, but yet because of the lack of sugar their bodies have during certain points of the day.

I’m sure you have heard a parent or two say “if my kids eat that they will be bouncing off the walls”. But that’s not the case at all. Instead of their body reacting to a sugar over load and causing them to become hyper, their body is going through a sugar withdrawal. Some experts even go so far as to call it an “addiction”. “As it turns out, sugar isn't as harmless as we once thought; at least not in the volume we're consuming it.” (Sack, D. 2013)

What if this ingredient we feed our families several times a day is really harming their development both mentally and physically? Would you continue feeding it to your family because these food products are convenient?

“The American Heart Association recommends that children consume 3 to 8 teaspoons of added sugar per day, depending on their age and daily caloric intake. Yet children as young as 1 year already consume three to four times the daily recommendation. By 4 to 8 years old, children are consuming an average of 21 teaspoons of sugar daily, and the average teenager consumes about 34 teaspoons each day -- even more than the average adult.”

Unless your child consumes a 100% organic/natural diet they are ingesting some sort of sugar product at some point. For some families this doesn’t seem like an option. Most of our lives move so fast we need easy and convenient, which usually means these food products are packed with added sugars. If this is all your children’s bodies are use to then the real reaction comes when they aren’t getting it anymore, or their blood sugar is low. This is causing; a sugar withdrawal.

“Sugar fuels every cell in the brain. Your brain also sees sugar as a reward, which makes you keep wanting more of it. If you often eat a lot of sugar, you're reinforcing that reward, which can make it tough to break the habit.” (WebMD)

So what can we do to stop our kids from experiencing a sugar withdrawal?

1.Educate your family:Find out how it is affecting your family by either doing the research yourself or enlisting in the help of a professional.

2.Have a Family  Meal/Snack Preparation at least once a week:Take an hour or two over the weekend to create prepackaged snacks and to prep anything that you may need for meals.

 

3.Teach the whole family how to read the ingredients label:Watch for these on the ingredient label; brown sugar, granulated sugar, high fructose corn syrup, powdered sugar, white sugar, sucrose. You will not eliminate all sugars from your house at once, just focus on only eating the others in moderation. Once you have eliminated these first ones, start eliminating some of the more unfamiliar ones.  (barley malt, beet sugar, brown rice syrup, cane juice, confectioners sugar, corn sweetener, corn syrup, date sugar, dextrin, dextrose, fructooliosaccharides, fructose, fruit juice concentration, galactose, glucose, honey, invert sugar, lactose, maltodextrin, malted barley, maltitol, maltose, mannitol, maple syrup, microcrystalline cellulose, molasses, polydextrose, raisin juice, raisin syrup, raw sugar, sorbitol, sucanat, sugar cane, turbinado sugar, xylitol.)

4.Don’t let it overwhelm your family:This isn’t an easy lifestyle change to make. Don’t get so overwhelmed that you give up and fall back to old habits. If one day your family has a few less healthy choices, just make sure that the following days you get back on track.

5.Use Sweet Fruits and Veggies to curb your families sweet tooth:The best way to do this is to use fruit as a dessert and veggies as a late night snack. You will find that eating these more sustainable foods may even help your family sleep better at night.

6. Allow your family to consume some sugar in moderation: It is important that your family isn’t having withdrawls to the point that when they are offered sugar they gorge. Make sure to allow them to have it in moderation and they may surprise you when they turn down a sweet treat knowing they already had their sugar for the day/week. This also allows you to control the kind of sugar they are putting in their body. Remember it isn’t ALL bad J 

It is so important that you include your family in this learning opportunity. You want to make sure that they understand why they can’t eat it and how it affects their tiny little bodies. They won’t always be with you for you to manage what they eat. Teach them to make healthy choices, or find a program/individual to help you educate them.  

Healthfully Yours, 
Lori Graham
Integrative Health Nutrition Coach

HomemadeChocolate Almond Bark

Head on over to our recipe page to check out our latest one!!!

The WHOLE family will LOVE it and it is so simple the kiddos cans help thru the entire process!!!!

http://mindsonthemove.blogspot.com/p/recipes.html

10 day FREE family Challenge (#1-Add more fruits)

This challenge will begin June 8. There is an event set up over at our facebook page; https://www.facebook.com/events/1096155043733360/

During this 10 day challenge your family will focus on including fruit every day in a different way. This doesn’t mean you can’t include fruit other ways also. The more fruits your family eats the more of an impact their nutritional value will have on your family’s health.

Before the Challenge:

Ø  Make challenge cards and find a jar/hat/box to put them in. If you can find time have the kids decorate the cards. This will make them proud to use them.

Ø  Ask your family what kinds of fruits they want around the house. Make a list. Take them with you. (Can even let them pick out their own, the more hands on they are the better) Try to choose fresh fruit, but if not possible use frozen or canned.

Ø  Pick a reward that captures your family’s interest. Post it somewhere every one can see it daily. Use a picture if more motivating. (Could possibly post it on the fridge or a door)

Ø  Talk to your family about why it is important to add more fruits to your diet

§  They help to fill you up so there is less room for processed ‘junk’ food

§  They provide our body with essential minerals and vitamins that helps the body feel good and have more energy

§  They provide brain fuel

§  They provide fiber to help keep digestive tract healthy (Helps regulate bowel movement)

Ø  Answer any questions your family may have. If you can’t answer them tell them you don’t know but you will find out. It can be a learning experience for both of you. Email me and I will help you find the correct answer.

Challenges:

1.     Eat a fruit at every meal (breakfast/lunch/dinner)

2.     Eat a red fruit today

3.     Eat a orange fruit today

4.     Only eat fruit as a snack today

5.     Eat fruit for breakfast today

6.     Eat a fruit smoothie (Use 3 of your favorite fruits/natural sweetener/greek yogurt) <I will post some examples>

7.     Eat a salad with fruit today <I will post some examples>

8.     Eat 3 different colored fruits today

9.     Bake a whole grain with fruit as an ingredient <I will post some examples>

10. Eat 5 fruits today

*Depending on your kids age level and interest you can adjust these challenges to fit their needs

During Challenge:

v The night before the challenge starts have a family member draw a challenge card. You will choose a card each night for the following day. (Please post what your families daily challenge is on our event page when you can. This will help us support one another as well as discuss any negative and positive experiences your family is having because of the daily challenge.)

v Discuss the challenge daily. Allow each family member to share how they think the daily challenge was and what they could of done to improve their efforts.

v Talk about the fact of the day with them. Leave about 5-10 minutes open to see where the conversation takes you.

o   A strawberry is not an actual berry, but a banana is.

o   Orangutans LOVE mangoes

o   Apples float in water because they are 25% air

o   Mangoes are the #1 fruit in the world

o   Kiwi contains twice as much vitamin C as oranges

o   Over 7,000 different types of apples are grown all over the world

o   Grapes can no longer ripen once picked

o   The natural sugar in an apple is more potent than caffeine in coffee

o   A watermelon contains 92% water

o   Raisins are dried grapes

v TIP: Make sure to keep it fun and positive. As a parent you must lead by example. They will be watching your reaction and effort to every challenge.  

After Challenge:

ü  Keep a focus on fruits

ü  Talk about them

ü  Ask if your family is still eating them daily.

ü  TIP: You don’t want to put a lot of pressure on it so that it turns them away. Make sure to keep all discussions light and fun. The more positive you are the more positive they will be.

This challenge is a great way to help make fruit a staple in your child’s nutrition. The more comfortable with fruit they are, the more willing they will be to include it daily.

Lets DO this!!!! Your family’s first healthy lifestyle change is heading your way!!!!!!! We are so excited to help you get started on your journey. Your family is important and we know knowledge is power. So lets get to learning!!!

We can’t WAIT to hear all about it J We will also be giving away a set of the USDA food pyramid coloring books (6). They will go to the family who has the made the most effort to keep us updated on their journey. This can be by posting on our event page or if you feel more comfortable you can message us privately. We will announce the winner on our event page.

Join our Event at:

https://www.facebook.com/events/1096155043733360/

or

www.facebook.com/mindsonthemovefoundation

Healthfully yours,

Lori and Erin

A Fun and Creative Way to Get Your Kids Moving

Let's Tell A Story Ribbon Wand Style

Actions: (Do each movement for 15 seconds and then switch which hand is holding ribbon wand)

• Hike: March in place with elbows by sides and ribbon wand in hand.
• River: Move arm left to right while also moving the wrist left and right.
• Rainbow: Start with arm straight out on on side, wave wand over head, come back to start position.
• Rain: Hold arm in air in front of body while moving wrist up and down.
• Waves: Move arm up and down while moving it right to left.
• Catch a Fish: Start with ribbon wand over shoulder with elbow in front of body and “throw” the wand forward. (Don't let go of wand)
• Tornado: Start by head and make small circles while slowly dropping arm towards ground Once you get to your feet continue making small circles up to your head.
• Ride a Horse: Have child gallop around while using ribbon wand as a tail (moving their wrists up and down)
• Bird: Flap arms like a bird.
• Pick a Flower: Bend at waist forward and touch wand to ground, quickly stand up raising arm to the sky.
• Sun: Raise arm in front of body and make large circles.
• Skip through the Field: Skip in place while arm is behind. Rotate the wrist up and down.

Directions:

1. Create a ribbon wand with your child. (Find directions on our Motion Zone Page)
2. Help children write a story with the words above.
3. Have the children practice the movements to go with each word. Remember it is not as important that your child do the exact motions as it is that they feel comfortable and are constantly moving around.
4. Practice the story with them. Have them practice it by themselves.
5. When they get comfortable have them perform it for other family members.

Example story:

Sally decided that the SUN was out today so she was going to take a HIKE. As she began on her journey she came to a RIVER. So many colors along the way, so she decided to stop and PICK A FLOWER. As she SKIPPED THROUGH THE FIELD she decided that she would CATCH A FISH for dinner. She found a place where the WAVES were calm. All of the sudden though it started to RAIN. She watched the BIRDS suddenly go into hiding. Then she thought maybe more than rain was headed her way. Could it be a TORNADO? After a few minutes the RAIN passed and a RAINBOW appeared. She decided she better jump on her HORSE and head home in case it started up again.

Alternatives:

You can always add more movements and make the story longer. You also can have your child march the entire time to get more exercise. Get the whole family involved make it an after dinner march while exploring your child's creative side.

Kind Regards,
Lori Graham
Certified Integrative Nutrition Coach

Keep Kids Moving with Ribbon Wands

Materials:

1. Wood Dowel
2. Ribbon cut to preferred length
3. Scissors
4. Glue
5. Hot Glue Gun/Stick
6. Markers
7. Index Cards
8. Fruits/Veggies Magazine or Printed Cutouts
   

   
   

Areas Reinforced:

• Fruit/Veggie Recognition
• Creativity
• Movement
• Ability to follow directions
• Color Awareness
• Scissor Practice
• Gluing
• Pencil Holding

Directions:

1. Make pattern card by gluing the fruits and vegetables on one side of the index card. Underneath the picture you can draw the resembling shape for younger children. Explain to your child that fruit and veggies often times can resemble certain shapes or patterns. During this game they will use the ribbon wand to trace the shape of the fruit in the air. Examples are below:

• Carrot: Triangle
• Bell Pepper: Square
• Orange: Circle
• Watermelon: Oval
• Banana: Moon
• Apple: Heart
• Lemon: Diamond (Rhombus)
• Strawberry: Cone
• Carambola (Starfruit): Star
• Cucumber: Cylynder
• Pineapple: Rectangle

2. Let the child color the wood dowel however they would like. HINT: You can use this step to keep them occupied while you find pictures of fruits and vegetables for them to cut out.
3. Cut the ribbon the length that you want it to be. You will lose about 1-2 inches when gluing it on to the dowel.
4. Use the hot glue gun to attach the ribbon to the dowel. (If you don't have a hot glue gun there are several other options you could do, just use what is around your house) When gluing it start by applying glue to the top of the dowel. Stick the ribbon onto hot glue. Pull ribbon down and count to 10 before releasing. Take the ribbon and wrap it around the very top of the dowel, using little bit of hot glue in spots to secure it.
5. Have child draw a pattern card and trace the shape of the fruit or vegetable in the air. Repeat with each hand and then draw a new card. Continue until all cards have been drawn.

Keep the learning going:

While your child is tracing patterns you can take their learning a bit farther by asking them some of these questions;

• Have you ever eaten (Insert fruit or veggie)?
• What color is (Insert fruit or veggie)?
• Does (Insert fruit or veggie) grow in the ground or on a tree?
• What is the difference between a fruit and veggie?
• Can you name a (Insert Color) fruit or veggie?
• What's your favorite fruit or veggie?

Depending on your child you may have to modify the game a bit. That's okay just always keep it FUN!!!

A few alternatives you can try to mix it up is to have them do it to music or do a leg exercise while they are tracing the fruits and vegetables.

Kind Regards,

Lori Graham

Certified Health Nutrition Coach

Ingredient Mysteries Part 1 Sulfites

Sulfites- “Ingredient Mysteries” Part One

Welcome to the first post of my new series, ingredient mystery. We live very busy lives and I don’t think that most of us have the time to research countless ingredients and make confident choices in what you should or should feed your family. So I am going to help you out. I will look into several of the ingredients that we are consuming on a daily basis, most of us having no idea if or how it is affecting our health. Once I am done researching the ingredient I will relay my findings. I have a 3-source rule. No investigation will be complete until I have read at least 3 sources about the subject. Some I may end up with way more just depending on how complex the ingredient is.

The first ingredient I chose to investigate is; Sulfites. This is a inorganic salt that is added to most canned foods to help preserve the food, ultimately increasing shelf life.  It may also occur naturally in some wines and beers. This ingredient is one that not all people are sensitive to. If you are asthmatic or have allergies then it may be affecting you more than if not. People deficient in sulfate oxidase the enzyme necessary to break down sulfites, can experience symptoms without having asthma. As of right now, there is no known definite trigger to cause this sensitivity, but it can range from a mild to severe reaction. May even result in a fatal reaction.

The main reasons it is added to foods are; reduction of spoilage by bacteria, slows browning of fruit, veggies and seafood, inhibits of growth of bacteria during fermentation of wines, conditioning of dough in frozen pie and pizza crusts, and bleaching effect for maraschino cherries. In 1986 FDA banned this ingredient from being used in fresh foods.

FOODS TO WATCH FOR IT IN:

~Dehydrated/PreCut/Peeled Potatoes

~Baked Goods

~Maraschiro Cherries

~Guacamole

~Fresh/Frozen Shrimp

~Molasses

~Condiments

~Tea

~Bottled Lemon/Lime Juice

~Apple Cider

~Sparkling Grape Juice

~Veggie Juices

~Beer/Wine

~Trail Mix

~Potato Chips

~Dried Fruit

~Gravies

~Pickled Foods

~Canned Veggies

~Jams

Names to Watch For On Ingredients Lists

-Sulphite ammonia caramel E150d

-Caustic sulphite caramel E150b

-Sodium bisulphite (sodium hydrogen sulphite) E222

-Sodium sulphite E221

-Potassium metabisulphite E224

-Sodium metabisulphite E223

-Potassium sulphite E225

-Calcium hydrogen sulphite E227

-Calcium sulphite E226

-Potassium hydrogen sulphite E228

-Sulfur dioxide

-Potassium bisulfate

As far as the severity of eating this ingredient I would say it is one that you need to start eliminating from your kitchen ASAP. This is especially important if anyone in your family suffers from asthma or allergies. Any ingredient that could potentially be life threating to you or your family should NOT be taken lightly. In order to do this cost efficiently start replacing your kitchen 3 products at a time. This will help make the change more gradual for your body also.

Have a Healthy and Happy Day,

Lori Graham

Integrative Nutrition Health Coach


RESOURCES:
WebMD.com
About.com
Livestrong.com
sulfite.com

Stepbystep.com (picture credit)

7 reasons your child NEEDS you to join the Real Food Movement

Everywhere you turn anymore all you hear about is "eat this" or "don't eat that" "grocery shop here" and "avoid this ingredient". It can be a little overwhelming for us all. Unfortunately you can't trust what the "food experts" are telling you. This is why you need to take matters into your own hands and start protecting your family. Below are 7 reasons why your children NEED you to start listening to the Real Food Movement.

1. Your child(ren) is/are your responsibility from the moment they are conceived. It is important to teach them values, religion, and strong character traits, but what good are those if they don't know how to take care of their bodies and make healthy lifestyle choices especially when you are not around. We want our children to live a life that is the utmost fulfilling and this begins with their nutrition.

2. Lately we are seeing more and more parents burying their children at way too young of an age. Some of these are uncommon problems that are caused by genetics and/or accidents, however too many are from preventable chronic diseases due to overweight/obesity problems. In 2015 it is predicted that 1 in 4 children will be overweight/obese.

"Excessive body weight is associated with a myriad of health risks including cardiovascular disease, type 2 diabetes, high cholesterol, osteoarthritis, some types of cancer, pregnancy complications, shortened life expectancy, and decreased quality of life." (Clark, 2014)

3. It gives them motivation and energy to chase after their dreams.

LESS TIME BEING SICK= LESS TIME TO RECOVER= MORE TIME TO BE PRODUCTIVE. Don't weigh them down with sugars that cause their blood sugar go up and down which results in them feeling tired and weak.

4. We all know how hard it is to break bad habits. It is so much easier just to form good, solid lifelong habits. This is important as early as their time spend in the womb. The food you put into your body will help them begin to form good habits. Once they are out of the womb they will continue to mirror your choices. If your not onboard-they won't be either.

5. Food allergies are becoming more common and more dangerous. Most parents don't even know if their child is reacting to a specific ingredient. The chances of a food allergy affecting your child is drastically dropped if they are eating foods without additives and chemicals.

"More than 170 foods are known to cause an allergic reaction in some people." (USDA, 2014)

6. Eating real food is good for our environment and our economy. When we buy real food we buy it from a farmers market or a health food store we are supporting and helping fund the continuation of these products. It is true what they say, we really do vote with our dollars every time we buy food.

7. At a time when obesity and overweight children are at their highest our school systems are getting rid of the majority of physical education and health classes. We can't rely on others to pave the path for OUR children. They need to be taught how to make healthy lifestyle choices from the people they trust the most because right now there are too many BIG companies trying to persuade them otherwise.

This doesn't mean you need to set an hour aside everyday to give your children physical and nutrition education, you can add it to your daily routine by simply;

           *Be a good healthy role mole for your kids to mirror.

           *Explain your choices to them

   *Include them in grocery shopping as well as meal preparation. 

   *Talk positive about healthy foods.

   *Continue both yours and your child's learning daily since things in the real food movement are always changing.

Lets keep doing our part to change the world, one child at a time.

Lori :)

Pic Credit to: (familiesmattertous.blogspot.com)

Lunches -N- Snacks To Go

Everybody I know struggles with packing lunches as a part of their daily routine. We all have to eat lunch every day, but that doesn’t mean we want to spend most of our weekpreparing and planning it. Usually what happens is we find ourselves packing the same things over and over. That can get boring, quick. So there are a few ways that I have found will really help make it not seem like such a chore.

 

I think the most important thing you can do to make preparing work and school day lunches a thousand times easier is having the correct containers to put everything in.  If you don’t know what items you should have I have included a picture at the bottom that should help. You can find everything you need on amazon and it’s usually very reasonably priced. I promise spending a little bit of money on these things in the beginning will pay off in the long run. (If you have trouble getting your kids to bring the containers back create a reward system-an example would be every day they bring the container home they get .05 cents-kids will do a lot for money) The containers you should look into is an insulated lunch box, small containers for dips, divided plastic containers, plastic silverware, thermos, cold packs, silicone muffin cups, and cookie cutters. The silicone muffin cups are the most diverse lunch packing utensil I have ever had. Use them as muffin holders or use them to hold ingredients in your lunch pail! I included cookie cutters because you can make all sorts of things fun with just one simple cut. Make cheese shapes or cucumber shapes, you can even use them to shape your pita crisps. Whatever containers you decide to get just make sure you can see a good use for them and that it is convenient to take on the go!

 

The next biggest thing that will help and reduce the stress of your morning is packing lunches ahead of time. This could mean up to 5 days ahead of time or the night before, depending on what you’re making. Pick a day and time and try to keep it the same every week. During that time workon preparing everything you need for the week. Separate it out, cut it up, and put it in proper containers. Some things you can freeze and take out the night before. The only way your going to be able to do this and succeed at it though is to use 30 minutes earlier in the week to decide and write down what lunches will be. This will allow you to look and see what ingredients you need as well as plan the proper amount of time you need to prepare. And if your really feeling spunky, get your kids in the kitchen with you and have them help prepare and pack. This way they feel like they had an decision on what they are eating and are more likely to enjoy it and eat it all at school.

 

A lot of people say to keep lunches simple. Forget that. That is why they are so boring. Make lunch fun and creative, just use simple foods! Remember when it comes to lunch it is important that you get a variety.

 

Snack/Lunch Ideas

*Apple Cookies (peanut butter, pecans, coconut shreds, chocolate chips)

*Peanut Butter and Banana Wrap on a Tortilla

*Fruit Salad

*Veggies and Dip/Hummus

*Cucumber Sandwiches (cucumber slices, meat, cheese)

*Italian Salad (pasta, cheese chunks, broccoli, cucumbers, peppers, onions)

*Sandwich Wraps (veggies, meat, cheese, tortilla)

*Pita Crisps with hummus/cheese spread

*Quesadilla (cheese and bacon)

*Make your own lunchable (crackers, fruit, cheese, tuna, pita pieces, pizza sauce)

*Pretzels/Oyster Crackers with Dry Ranch Mix & Oil

*Popcorn (flavored with herbs and spices)

*Taco Bar (chips, meat, lettuce, cheese, veggies, salsa)

*Tuna Noodle Casserole (tuna, Annie’s mac and cheese, peas, cream of mush soup)

*Potato Salad

*BLT Lettuce Wraps

*Smoothies (Use the thermos to keep cold)

*Oatmeal with Dried Fruit (Use thermos to keep hot)

*Burritos

*Muffins

*Trail Mix (nuts, pretzels, yogurt bites)

*Cheese Chunks

*Pickles

*Meatballs with Sauce

*Homemade Granola (nut variety, oats, honey, sweetner, baking chips, goji berries, flaxseed, toasted coconut, etc)

*Egg Salad

 

There are several other lunch possibilities. It just really depends on how much planning you want to put into it. Make sure that you have the containers clean and ready to go. Pack them ahead of time and if you need to label what day of the week it is for. If there are multiple people in your family you can either label them with a name or color code it.  Don’t stress yourself out with it. Just start small one week and keep building. You can do it. You just have to go for it!

Have a Healthy and Happy Day,

Lori

Integrative Nutrition Health Coach

How Can I Tire My Kids Out During the Winter/Rainy Months

Every person has been there, either as a child yourself or as a parent. Mother Nature seems to be working against you and won't quit pouring either rain or snow or making it so cold that it's dangerous to be outside. School is cancelled. Again. Without doubt though whether it is cold/rainy or not outside that does not stop the energy of a child to be through the roof. Yes some days they can entertain themselves, but usually that only lasts a few hours and then the common phrases start coming. "I'm bored!" "There is nothing to do". In general the kids always seem to make it the caregivers problem that they can't find anything to do. So what better way to be prepared when that day comes then to have a full proof list of activities already planned out. You may have to make a survival kit with different odds and ends in it for these days. (Buy stuff when it's on sale) Yes this may seem like a lot of work, but you will reap several benefits. Always the golden benefit as a caregiver, you get to spend more time with your child. Also, tiring your child out with help both you and them sleep better at night and several activities can be used as learning lessons for something like, oh I don't know nutrition and fitness ;) 

Try some of these activities out. I promise that your children will love them. Children enjoy sidelining projects with food/exercise because as a child it is one of the first things you get to have an opinion over. Open the door and watch where it leads your family.

1. Do a quick 20-30 minute workout with your child. This will benefit both of you when it comes to getting up and getting active. Make it simple and fun, crank up the music and have a dance party. Challenge your child in a game of follow the leader with exercises. Or grab some blank popsicle sticks and create your own fitness routine. Write down an exercise on each stick and take turns picking one. You will both appreciate running out some of their energy :)

2. Give them a challenge list that must be completed before they can watch tv/game. Make some of the items fun and goofy while making other ones things that need to get done around the house. If you don't allow them to sit around and watch tv/game all day they will see it as more of a reward. As a bonus they will burn some energy off while they are completing the tasks and you won't have to fight with them over chores later. Have them empty the dishwasher in 2 minutes or less while getting everything put away completely. Have them walk around the house with a book on their head for at least 30 seconds. Have them run up and down the stairs as many times as they can in a minute. 

3. Bake a dessert/Cook a full meal. As I stated earlier children enjoy food, they can relate to it because at a very young age they realize they have an opinion over it. The more you can get your children involved and allow them to be part of the process, the more willing they will be to try new foods. Allow them to be part of your monthly food planning. Create popsicle sticks with several different meals (ones you know they like and NEW ones) and allow them to take turns picking until the meal plan is complete. Play around with spices. Let them try a few different ones on different foods to see how they pair up. Have your very own cake decorating contest or cupcake station.  Even if you are on the real food plan, kudos, but there are still lots of yummy things you can make. Let your kids really get creative and see what they come up with. And then the best part is you have dessert ready for dinner :)

4. Put on a play and/or concert. Have them tell you a story about how the food gets from the farm to our plate. It will allow them to do some learning and possible research themselves. If they want to put on a concert, help them make musical instruments out of stuff lying around your house. Top 2 products: paper plates and toilet paper rolls. Find some rubber bands to put around toilet paper rolls and find some sort of small object to put in the paper plates to make noise. There are like a thousand and twelve other things you can do with most of the materials lying around your house. Look it up online. Just remember it will be noisy!

5. Scavenger Hunt. You can set them up with a bunch of clues to find some of their favorite toys or you can sit back and let them create their own. Either way this will keep them busy for hours.

6. Put together a puzzle. Don't have any? Thats okay give them a blank sheet of paper. Have them draw a picture of a farmers market.(Make sure they cover the whole paper) Give them a pair of scissors. Let them cut it up into however many pieces they want. Have them put it back together. Keep letting them draw pictures until they get bored.

7. Indoor bowling. Kids are all wired to LOVE bowling. It's the one time they can throw a ball at a bunch of objects, get excited when they knock over pins and not get in trouble. Find some old containers, water bottles, or make your own pins. Then all you need is a ball and some space. 

8. Write a story. Have them tell you a story about a day in the life of a farmer or what to do in order to have a garden. This activity allows them to work on several skills and get their brains thinking. If they are younger you can have them make you a book of veggies or a farm animal book. They may even have some ideas of their own :)

9. Build Fort. I know pretty much everyone has this up their sleeve. Send them on a mission to find blankets and pillows and see what unfolds. You never know I use to spend hours in my fort reading, something I didn't do much of anywhere else. They may just love it so much they never want to leave. Bonus!

10. Science projects. Thankfully for the world wide web we have so many ways to find some cool science projects that will wow the pants off of any child. One night when your watching tv look up a few projects to do, most of them will use things that you already have in your home.

11. Create game. Use something as simple as a file folder to create a board game. A good one is a pyramid frenzy where you have cards with different foods on them and as you roll the die and move around the board you must classify correctly or you will not be able to move. Let your child create the board and the cards. You can also do a good ole fashion memory or matching game. Create about 10-20 pairs of squares with pictures or words on them. Lie them face down and try to find their pairs. Again have your child create these pairs, index cards cut in half would be perfect but are definitely not necessary.

12. Arts and Crafts. Find everything and anything in your house that could possibly be used. Give them glue, tape, markers, paper and random objects. See what they create. Or give them a theme and have them make somethings to go along with it.

Snow days/Cold days/Rain days don't have to be a day to dread. Look at it as an extra day that you get to spend getting to know your child. They are unique and grow way too fast, so an extra day here and there should be welcomed with open arms. Just take a few hours one day to prepare yourself for these days and then they won't seem like such torture. Your kids are growing fast and if you just let them sit around all day it will resolve in lots of built up energy that will probably affect their sleep pattern which in turn will change their mood for the following day. Keep them active, mentally and physically and I know you will all enjoy the special days off together a little bit more :)

Keep changing the world, one child at a time. 

Best Wishes for a healthy and happy life,

Lori :)