by Deborah Hanyon, MPH, RDN, ACE-CHC | Nov 24, 2024 | Food Allergies and Special Diets, Getting Kids Moving, Nutrition and Health
How to Manage Childhood Diabetes
Diabetes is an inherited or acquired chronic disease pertaining to the inability of the body to metabolize carbohydrates.
There are two main types of Diabetes: Type 1, known as insulin-dependent Diabetes, and Type 2, also known as Insulin-resistant Diabetes.
Diabetes Type 2 is the more common type, and it was formerly known as Adult-Onset Diabetes since it was mostly diagnosed in the adult age group. However, with recent advances in medicine, it is now known that the disease is not limited to adults as it affects children and teenagers alike.
According to the American Diabetes Association, 34.2 million Americans or 10.5% of the population have diabetes, with nearly 6,000 youths newly diagnosed with Type 2 Diabetes annually as of 2020.
This is a very alarming statistic since it is known that Diabetes kills more Americans every year than AIDS and breast cancer combined.
To learn more about insulin resistance, SymptomFind’s guide on insulin resistance explains the causes, symptoms, and treatment.
Diabetes in childhood is a growing concern in America and parents should help manage and prevent their children from having diabetes by making healthy lifestyle changes early in childhood.
Here are three recommendations on how to prevent and manage childhood Type 2 Diabetes.
1. Weight Management
According to the American Diabetes Association, 89% of adults with diagnosed Diabetes are overweight or obese. Obesity is a known major risk factor for developing Type 2 Diabetes. Teaching children how to eat a balanced diet with low glycemic index foods at an early age will help reduce the risk for developing Type 2 Diabetes.
A balanced diet will supply their body with the proper nutrition and low-glycemic index foods can prevent their blood glucose from rising too high. Low-glycemic index foods are still possible to find even on a budget. Our article on ‘Healthy Eating on a Budget’ talks about healthy meal planning for kids on a budget, which is definitely worth a read.
Here are examples of low-glycemic index foods that children could enjoy:
- Whole wheat bread
- Brown rice
- Soymilk
- Leafy green vegetables
- Apples, pears
- Squash, sweet potatoes
-
- White bread
- White potatoes
- Breakfast cereals
- Candies
- Cookies
- Ice cream
- Chips
- Pineapples, Watermelon
- Portion Control
Portion control simply means controlling how much food is eaten in one sitting. Increased portion sizes are linked to weight gain and overeating. Parents can prepare their children’s plates with the proper proportion of different food groups. The USDA through Myplate.gov has simple guidelines online that can serve as a reference for parents interested in serving healthy proportionate meals at home, even on a budget.
By practicing portion control at an early age, this develops into a habit that children carry to adulthood, hence, lessening the risk of overindulging in carbohydrates that could lead to diabetes.
- Exercise Regularly
Exercise is good for our health and is a fantastic way to prevent and manage Type 2 Diabetes.
The 2018 study by Physical Activity Guidelines for Americans advises that children ages 6 to 17 years engage in 60 minutes of physical activity every day, including vigorous-intensity, muscle- and bone-strengthening activities at least three days a week. The guidelines suggest that children ages 3 to 5 years should have at least 180 minutes of physical activity throughout the day.
By engaging in physical activity, the child burns calories and lowers blood glucose levels. Glucose provides the energy needed by the muscles to move, which in effect, lowers the blood glucose levels.
Here are the other benefits of exercise:
- Better weight control
- Lower blood pressure
- Stronger muscles
- Stronger bones
- Lean body
- More energy
- Better sleep
Type 2 Diabetes inflicts many children and teenagers.
Parents can help their children manage and prevent this disease by making the right lifestyle changes. For example,
- Starting weight management measures.
- Controlling the portions of what children eat.
- And exercising regularly.
If you think any of your children might be at risk for Type 2 Diabetes, please set an appointment with your pediatrician for proper evaluation and management.
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by Deborah Hanyon, MPH, RDN, ACE-CHC | Oct 25, 2024 | Blog Posts, Creation Education Resources, Getting Kids Moving, Homeschooling, Nutrition and Health
Homeschooling Nature Walks that will Bring the Family Closer and Glorify God
Introduction: A Path to Spiritual and Familial Connection
Imagine your family stepping out the door, greeted by the crisp morning air, the sun's gentle rays filtering through the trees, and the chorus of birds singing their praises. Homeschooling provides the unique freedom to integrate learning with life, and there’s no better way to do this than through nature walks. These moments in creation not only offer an educational experience but also an opportunity to draw closer as a family, all while glorifying God in the process.
In nature, the world becomes your classroom, and every leaf, stream, and mountain declares the majesty of the Creator. Let’s explore how these simple yet profound walks can transform your homeschooling experience, strengthen your family, and elevate your spiritual journey.
The Spiritual Significance of Nature
God's creation is not just a backdrop to our lives—it is an active reflection of His glory. In the book of Romans, we’re reminded that “since the creation of the world God’s invisible qualities—his eternal power and divine nature—have been clearly seen, being understood from what has been made” (Romans 1:20). Nature provides a living, breathing testimony of God’s greatness.
When you step into the outdoors with your family, you’re entering a sacred space where the fingerprints of God are everywhere. Whether you’re gazing at the intricate design of a butterfly's wings or the vastness of the sky, nature reveals layers of divine craftsmanship. These walks invite you to slow down, take notice, and draw nearer to the One who created it all.
Planning Your Homeschool Nature Walks
A successful nature walk begins with intentionality. First, choose a location that aligns with the themes you’re exploring in your homeschool. Is it a botanical garden for a plant study? A woodland trail to study wildlife? Research local spots that will enhance both educational and spiritual growth.
Once you’ve selected your location, prepare with purpose. Equip your children with tools like binoculars, sketchpads, or nature guides, but don’t forget to pack a Bible. Prepare a few scriptures to meditate on during the walk, turning your family adventure into a holistic learning experience where education, faith, and family meet.
Using Nature Walks as a Teaching Tool
Nature walks offer a wealth of educational opportunities, blending subjects like science, art, and Bible study into a single adventure. You can teach your children about God’s intricate design by observing the ecosystems around you—the pollination of flowers, the cycle of seasons, the food chain.
But don’t stop at science. Use these moments to point out the spiritual parallels. Just as a seed must die to grow, we too must grow in faith through sacrifice. Nature becomes a powerful metaphor for life and faith, drawing your children into deeper reflection.
The Role of Gratitude in Nature Walks
As you walk, encourage your children to see the beauty and complexity of God’s creation through the lens of gratitude. Teach them to pause and give thanks for the simple gifts—sunlight, fresh air, the vibrant colors of fall leaves. By fostering a spirit of gratitude, you help them cultivate an appreciation for both the small and grand gestures of God’s provision.
Gratitude can turn an ordinary walk into an act of worship, lifting your family’s hearts and minds to God.
Strengthening Family Bonds Through Outdoor Adventures
There’s something about being in nature that brings families closer together. Perhaps it's the absence of distractions—the technology, the schedules, the noise—or maybe it's the shared experience of discovery. Walking together provides space for meaningful conversation, shared wonder, and collaboration.
These moments in nature create lasting memories and forge deeper connections between parents and children. When you reflect on God’s creation as a family, you strengthen not only your faith but also the bonds that hold you together.
Nature as a Sanctuary for Prayer and Reflection
In a world filled with constant busyness, nature offers a quiet sanctuary. As you walk, encourage your family to take time for individual or collective prayer. The stillness of a forest or the lapping of waves on the shore creates a perfect backdrop for moments of reflection.
Teach your children to listen—to truly listen—not just to the sounds of nature but for the still, small voice of God. As you walk, pause to pray together, acknowledging God’s presence in the beauty around you.
Documenting Your Journey: Nature Journals and Scrapbooks
Encourage your children to document what they see, hear, and feel during these walks. Nature journals are a creative way to capture the beauty of creation while reflecting on God's goodness. Whether it’s sketches of animals, pressed flowers, or written reflections, these journals can become treasured keepsakes.
As a family, you might also consider creating a nature scrapbook, combining photographs, scriptures, and prayers. This tangible record of your journeys can serve as a testament to God’s faithfulness and the growth of your family.
Overcoming Obstacles in Homeschooling Nature Walks
Not every nature walk will go perfectly. Rain might surprise you, or distractions may pull your kids' attention away. That’s okay. These obstacles offer their own lessons in resilience and adaptability—skills you want to instill in your children.
If the weather doesn’t cooperate, use it as an opportunity to discuss the beauty of God’s design in all seasons. Encourage your children to see the adventure in overcoming challenges, whether it’s navigating muddy trails or learning to focus in a noisy environment.
Conclusion: Embracing God’s Creation as a Family
Regular nature walks as a homeschooling family offer long-term benefits that extend far beyond education. They help you instill a deep love for God’s creation, foster gratitude, strengthen family bonds, and enrich your spiritual journey. Each walk becomes a steppingstone toward a deeper connection—with nature, with each other, and with God.
So, take that first step outside. With every walk, you’ll find your family growing closer, and your hearts lifted higher, glorifying the Creator who made it all.
Want an awesome journal to help your family not only get in tune with God and nature, but will make it way easier to record the evidence they find as well as plenty of pages to draw, color, and write their thoughts down?
Click here to check out my Bible-Based Creation Journal.
by Deborah Hanyon, MPH, RDN, ACE-CHC | Oct 22, 2024 | Blog Posts, Getting Kids Moving, Homeschooling, Nutrition and Health
The Ultimate Guide to Family-Bonding Through Home Upgrades
In a world where family time often competes with screen time, what better way to strengthen family ties than engaging in home improvement activities? In this guide, I’ll share several thrilling home projects suitable for all ages. These ventures revamp your home, promote teamwork, and develop practical skills. Excited yet? Let's dig in!
Floral Harmony: The Family Garden Project
Gardening is therapeutic and educational. Allow each family member to pick out plants they’d like to see grow. Whether it's roses, tulips, or even small shrubs, involve everyone in planting and caring for them. This teaches responsibility and the basics of gardening, not to mention the satisfaction that comes with seeing something flourish because of your collective care.
Making Home Interior Improvements
Tackling small home repair projects with your children offers a great opportunity to bond while teaching valuable life skills. These activities help children develop problem-solving abilities, practical knowledge of tools, and a sense of responsibility. Working together on repairs fosters teamwork and communication, while also boosting their confidence as they contribute to maintaining the home. You can also use a home repair app to find trustworthy professionals if the project is a little too difficult. This one provides options to chat with a plumber, for instance.
Create Your Own Hideaway: The Treehouse Adventure
Remember the magic of a treehouse from your own childhood? Why not pass that on? Involve everyone in the design, discussing options for windows, doors, and perhaps even furniture. Collectively purchase the materials and construct the treehouse as a family mission. This project helps kids learn about basic carpentry and planning while enhancing teamwork.
The Sandbox Kingdom: A Kid’s Paradise
Constructing a sandbox can be a fantastic weekend project. Sketch the design together, decide on the dimensions, and get to work. Once it’s built, filling it with sand can be another fun activity for the little ones. This project isn't just for kids; it helps everyone learn about basic building techniques and project planning.
Garage Makeover: The Ultimate Cleanup Challenge
A cluttered garage can be transformed into an organized haven with a family effort. Create a game plan, designate zones for different categories of items, and then dive into the task of sorting. It's a good way for the family to learn about organizing, decluttering, and perhaps rediscovering long-forgotten treasures.
Mailbox Art: A Dash of Curb Appeal
If you’re looking for a simple yet impactful project, consider giving your mailbox a creative makeover. Assign each family member a section of the mailbox to paint or decorate. This activity gives you a reason to spend time outside and improves your home's curb appeal. And who knows? The colorful mailbox might make the mail carrier’s day a bit brighter!
The joy of these family-centric home improvement projects lies in the tangible results and the shared experiences and skills gained. Whether it’s crafting a personal sanctuary up a tree or embarking on a family business venture, the sense of accomplishment and unity that comes from these activities is priceless. So don't delay! Gather your family and tools and get ready to turn home improvement into a bonding experience like no other.
Emily Graham is the creator of Mightymoms.net. She believes being a mom is one of the hardest jobs around and wanted to create a support system for moms from all walks of life. On her site, she offers a wide range of info tailored for busy moms — from how to reduce stress to creative ways to spend time together as a family.
Homeschooling Dietitian Mom is here to share homeschooling, nutrition, educational, and lifestyle tips. If you have any questions, please email debbiesuerd@homeschoolingdietitianmom.com.
Cover Image from Pexels
by Deborah Hanyon, MPH, RDN, ACE-CHC | Dec 14, 2023 | Getting Kids Moving
Can You think of 10 reasons why you should go to the gym (or exercise)? I'm not sure I could have come up with 10 reasons when I first started working out years ago. Sometimes it's much easier to come up with reasons for not going to the gym (or working out), which is why many of us end up never going to the gym. This is why I decided to go with the common excuses. I'm hoping they will make you think twice when you are feeling unmotivated to exercise. So here are 10 “reasons” you should never go to the gym. =)
10 Reasons Why You Should Never Go to the Gym.
l. You Might Lose Weight
Who wants to lose weight? Not you! No, you're happy being 10 (or 20 or 30 or 40+) pounds overweight. Going to the gym would ruin all of that cushiness.
2. You Might Have to Buy New Clothes
New clothes? Why on earth would you want to buy gorgeous, new clothes, especially if they're smaller in size? Shabby, faded, out of style clothes are the way to go!!! And the bigger the size, the better!
3. You Might Feel Better About Yourself
Now, you know that you feel just fine the way you are. You don't need to workout to feel better about yourself. In fact, the more out of shape you are, the better you feel!
So what if your blood pressure is a little high. Who cares if your cholesterol is through the roof. It makes life more exciting wondering whether you're going to collapse from a chronic illness.
5. You Might Make New Friends
You have plenty of friends! No, they are not working out. No, they're not that health conscious. But that's what makes you get along so well. You don't try to change each other.
All 10 reasons why you should never go to the gym are available in a FREE beautiful colored poster for you to display in a prominent place for whenever you need encouragement.
To receive your FREE 8 1/2 x 11″ printable poster, “10 Reasons Why You Should Never Go to the Gym,” fill out the form at the bottom of the screen below:
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by Deborah Hanyon, MPH, RDN, ACE-CHC | Jul 4, 2022 | Getting Kids Moving, Nutrition and Health
5 Tips to Make the Most of Your Outdoor Exercise Plan Year-Round
Plan the length of your exercise routine based on what the weather is doing.
Running long distances for hours on end is great if the outdoor temperature remains mild. But in extreme weather, or in very cold or hot conditions, you’ll want to shorten the amount of time you spend exercising outside.
Exercising in extreme heat poses risk of dehydration, heat exhaustion, sun stroke, and sunburn. Protect yourself by taking the necessary precautions. Bring a supply of cool water and refill as necessary. Apply sunscreen before heading out. Refuel with potassium-rich fruits such as a banana, after a run.
If you’re out in very hot weather, give yourself a cool-down every 20 minutes or so. Sip water, wring a wet cloth out over your head or even douse yourself with the garden hose.
What about exercising when it’s extremely cold?
If you're heading out for a walk or run, take care to protect yourself and limit your running time to 30 minutes at most. Also keep in mind that if you sweat but then hang around in damp clothing while being exposed to cold weather, you’re bound to catch a chill and that can lower your resistance to colds and flu germs. So bring a change of clean, dry clothing.
General tips for exercising outdoors:
Dress appropriately. They always say that people who run and exercise outdoors should layer up, and that makes the most sense. You can utilize materials that will wick away excess perspiration for the layer of clothing closest to the body. Then add layers for comfort and warmth.
If it gets too hot, strip down a layer or two. If you get cold, head back to your vehicle and grab your jacket or outer layer of clothing to add extra insulation.
Adjust your route.
Sometimes if it's raining or snowing you'll want to avoid those high and low spots where water can gather or where it may be slippery and you are likely to lose your balance. Plan your run according to what type of terrain you expect to encounter.
Stay close to civilization.
Extreme seasonal weather brings an increased chance of finding yourself in a dangerous situation. Anything can happen. That’s why it makes sense to run where people are.
Choose a spot where others go to exercise, such as a park or fitness trail.
Or if it’s night time, run through a well-lit neighborhood where people are likely to be coming and going. This way, if anything goes wrong, you can flag someone down.
Adjust your schedule to accommodate the weather.
If temperatures are expected to climb into the 90s, head out early for your morning jog to beat the heat. Or, exercise outdoors after 6:00 p.m. when the sun is lower in the sky.
If it's freezing, target the noon to 2:00 p.m. hours as the time of day to get out there and move your body in the sunshine. You’d be surprised at how much of a difference being in the sun makes when you’re outdoors on a cold, wintry day.
A Parent's Guide to Outdoor Safety
Online PE for Homeschool Kids
7 Tips to Exercising Outdoors Year-Round
by Deborah Hanyon, MPH, RDN, ACE-CHC | Jul 1, 2022 | Getting Kids Moving, Nutrition and Health
7 Tips for Exercising Outdoors Year-Round and in All Weather
Have you decided that exercising outdoors in nature is going to be a year-round pastime for you? This is a great goal to have, for a few reasons. It's nice to get outside and breathe the fresh air. Getting a break from people can be good for your mental health. And being in nature is a great way to slow down, increase mindfulness and soothe your nervous system.
But how will you stay true to your commitment to outdoor exercise when the weather does wacky things? This will take some extra effort, but lots of people do it and are all the healthier and happier for it.
Plan ahead
Committing to an exercise routine means making room in your life. If you know that you like to exercise at a certain park or field that’s a certain distance away from your home or work, then scheduling factors in.
Be prepared
Your favorite park to walk, run or play sports in is 4 minutes from your work but fifteen minutes from home. Packing a back of workout clothes, a healthy snack, running shoes and hydration will ensure that you head straight to your outdoor exercise destination after work if that works best with your daily schedule.
Pivot as needed
Sometimes the weather derails our plan. So do those mini emergencies, like one of your kids texting in that they need a ride home at the exact time when you planned to be out exercising.
Have a backup plan
If Plan A comes undone, you’ll still have Plan B. So maybe you were asked to stay late at work which means you missed your time slot for taking a run through the neighborhood. Now it’s dark. You don’t like running in the dark, but you’re committed to a workout – so exercise video and free weight at home it is.
Be safety-minded
Exercising outdoors requires taking extra safety precautions. A fanny pack can keep your keys on your person so you don’t end up having to hold them while jogging or accidentally having them fall out of your jacket pocket. It’s also a smart idea to avoid desolate areas like the park, if you’re running after hours. Proper running shoes factor in, as does dressing for the weather.
Dress for comfort and function
Choose active wear that’s snug fitting, wicks away perspiration, and has some give so you can move freely. Microfiber works well for this purpose. Choose running shoes that offer good arch support and that will cushion impact as you run.
Choose your seasonal sport or activity
You’re not limited to running outdoors if that bores you. Many people hit the paths at the park to walk, ride bikes, skateboard and rollerblade. You can also do yoga, shoot some hoops, play soccer or baseball with your kids, Hula hoop, or do any number of outdoor sports to keep things interesting.
A Parent's Guide to Outdoor Safety
How to Motivate Your Kids to Exercise
Online PE for Homeschoolers
5 Tips to Make the Most of Your Outdoor Exercise Plan
