by Deborah Hanyon, MPH, RDN, ACE-CHC | Nov 14, 2023 | Holidays and Special Events
Let me first explain what I mean when I say, “Healthy Christmas Recipes for Kids.”
I know that some of you will look at the ingredient list and your first thought will be, “All of that butter! That's way too much fat to be healthy.” Others might say, “Look at all that sugar, that can't be healthy!” You will be thinking, “Those aren't healthy Christmas recipes for kids.”
Oh But they are!
Let's talk a little a bit about each of the recipes, and why I consider them healthy.
First Healthy Christmas Recipe for Kids
One of the BIGGEST reasons why this recipe is healthy is because it is homemade. Anytime you make a recipe from scratch, you are using fresh ingredients you know and trust. Plus, you aren't using additives or preservatives. There is nothing hidden. There are no long, weird sounding, or unknown ingredients. Thus, homemade, from scratch cooking is ALWAYS more healthy than store-bought, already prepared, processed foods.
Another reason this recipe is healthy is because it's made with whole wheat flour. When you use the whole grain to cook something, you are automatically increasing the fiber content, the magnesium, the vitamin B6, and a whole slew of other good wholesome vitamins and minerals.
So give yourself a hand if you are already using whole grains in your baking products at least SOME of the time!
A third reason why this recipe is a healthy Christmas recipe for kids is because it contains molasses. Molasses is made when cane sugar is processed. Molasses retains all of the nutrients in the original plant. Thus, many people consider molasses to be a superfood.
I'm not sure I'd consider molasses to be a superfood. However, I do know that it is rich in iron, calcium, selenium and a bunch of other good stuff. This is a fact that hardly anyone realizes. Now, you are one of the select few!
A fourth reason this cookie recipe is a healthy Christmas recipe for kids is because you need some fat in your diet. Butter is a source of saturated fat. You need saturated fat for various processes in your body. Thus, unless you are regularly eating excessive amounts of saturated fat (recommendation is <10% total calories average), this should not be a big concern.
Also, contrary to some of the latest trends, carbohydrates are extremely important to good health. The main thing is to try to make half of your carbohydrates come from whole grains. Making homemade, wholesome, from scratch cookies using whole grains is helping you to achieve this.
If you follow the recipe and use the recommended ingredients, you can feel good that you are offering a healthy Christmas recipe for your kids.
2nd Healthy Christmas Recipe for Kids
I'm just going to briefly mention why this is a BIG improvement health-wise compared to ordinary French toast. Adding bananas to this recipe increases fiber, potassium, magnesium, and vitamin B6. When you swap out the traditional white bread for whole wheat in this recipe, this increases the fiber, magnesium and B6 even more. When you use maple syrup instead of regular pancake syrup, this will increase the calcium and iron.
Overall, a tasty and healthy Christmas recipe for kids!
And last, but not least:
This one is quick and easy. The cheese is high in protein and calcium. This little snack only has about 40 calories per serving (per reindeer), if you use one wedge of Laughing Cow reduced fat Swiss cheese, two small pretzel twists, 1 small piece of red bell pepper, one slice of olive.
Adding red bell pepper slices on the side will give this tasty treat a HUGE boost of vitamin C. This is because bell pepper is one of the best sources of vitamin C you will find in a vegetable. Red bell peppers are not bitter like green peppers, and they are a tad sweet. I think they're delicious!
For those of you who are on gluten restrictions, here is a link for a chart on replacements you can use when baking with gluten free flours. This site has all sorts of pretty charts that will be useful for baking.
Also, I just discovered a flour from Bob's Red Mill that replaces gluten flour without having to add any of the other ingredients often necessary to make gluten-free baked foods taste and act like their glutenous cousins. Bob's is local to our area (Milwaukie, Oregon), and I trust their products. You can also purchase this at Amazon.
Also click here to find information on which foods have gluten.
One easy thing you can do if you are dairy-free is to substitute any regular milk with soy, almond, cashew or coconut. I don't recommend using fat free or reduced fat on the cookies. For the butter, you can use vegetable oil based margarine. Look for one that says, “gluten free” on the label.
I didn't add any decorating recipe or how to with the Molasses Gingerbread. This is because many kids have intolerances or reactions to artificial colors. If you have concerns and/or would like information on natural food colors. Here is a link to help with that.
There also inexpensive products on the market you can use that are free of dyes. Keep in mind when using natural colors that you might not end up with a vibrant red, for example, like you do with artificial colors.
Christmas Treats Kids Love
Benefits of Dark Chocolate
What's so Special About Magnesium?
Reduced Fat Alfredo Sauce
Paleontologist Kids Activity Book
Whole Grain Pumpkin Blueberry Spice Pancakes
3 Superfoods that are Truly Healthy
by Deborah Hanyon, MPH, RDN, ACE-CHC | Nov 7, 2023 | Holidays and Special Events
I love to read! This is one reason why I never have too many printable Christmas bookmarks.
Even though I use my Kindle for much of what I read, I still have lots of hard copy books to read as well. Plus, I usually have several books going at the same time. As a result, I’m always looking for cute printable bookmarks to use.
Even though I’m a Registered Dietitian by training, I am also a creative soul at heart. Since It seems like I can never find a bookmark to use when I need one, I decided to make my own printable Christmas bookmarks to use and to share.
I also have some digital Christmas cards in the store. See below for those.
I created these printable bookmarks especially for my readers which is why they are free.
In case you are concerned about how much ink you will use printing these bookmarks. I have printed several different bookmarks and a couple of Christmas cards, and I still have not needed to change the ink in our printer.
We have a Hewlett Packer printer. HP has an awesome printer service that we use. Previously, we had to spend $15-$20 per ink cartridge every single time we had to replace a cartridge. Since getting our HP printer, and subscribing to InstantInk.com, we only spend $4.99 a month for up to 100 pages.
Any pages we don’t print in the current month are rolled over to the next month. For example, we currently have 7 rollover pages in addition to the 100 for this month. If we have a lot of printing to do that month, or if we go over, we simply upgrade to whatever plan fits.
Plans range from $2.99 to $9.99 per month, and it’s super easy to switch back and forth as needed. If you need support, they are there to help. They send you ink automatically, and it does not cost extra for the ink.
We have saved A LOT of money and stress with this plan. Of course, the only limitation is that you own a HP printer, since the ink cartridges only work for HP printers.
Instructions for Printing and Making the Printable Christmas Bookmarks
1. Print bookmarks on white card stock, using the Highest or Best Quality setting on your printer. (See Pictures below)
2. If you want a two-sided bookmark, cut around the outside of the bookmark.
3a. Fold in half using a bone folder so that the ends line up.
3b. Dab glue on inside part and put together.
NOTE: (On the darker colored ones, if you don’t want the white to show, you can cut the inside white off and simply glue the two sides together, back-to-back).
4. If you want a ribbon on your bookmark, punch a hole into the top middle of the bookmark. Make sure the hole is big enough for the ribbon to fit through.
5. Cut ribbon, place through hole, tie twice for a knot. Add a bow if you prefer. You can get even fancier by using more than one ribbon, adding buttons or other fun gadgets.
6. Have Fun with your printable Christmas bookmarks!
Here are some pics showing a sample bookmark I made:
Click here for free printable Christmas bookmarks
Cute saying from Debbie Hanyon
SUPER BUNDLE of Cards and Bookmarks
Here are my Autumn Themed Bookmarks
A Healthy Christmas Recipe for Kids
Check out my Subscriber Only Freebie Page Here for lots of cool goodies.
Free Christmas Cards
Printable Easter Cards
*Snowman Reindeer image courtesy of My Cute Graphics
by Deborah Hanyon, MPH, RDN, ACE-CHC | Oct 29, 2023 | Homeschooling
Chow Fun for Kids – Things to Do with Your Kids in the Kitchen
There is something about the Fall season that makes me feel comforted. I think the fact that the colors of the season are warm is one reason. I just love rusty oranges, reds, and purples. But I also think it's because we're nearing the season when we spend more time with family.
As a dietitian, one of the ways fall affects me is that I start thinking more about being in the kitchen.
Or at least getting my husband and son in the kitchen! 😉 So, when I started brainstorming things I could create to give you fun things to do with your kids, I did some internet searches. And I was so excited to find that many people are searching for fun things to do with their kids in the kitchen, specifically Chow Fun.
As you already know, “chow” is another way of saying “food.”
Since food and nutrition is right up my alley (and my hubby's), I knew I was off to a good start. 🙂 But I also wanted to create something unique that you and your family could enjoy and learn from.
After all, you are my friends. So, I want to give you something to make the season more memorable, fun, while at the same time educational. Also, bringing something you can use at other times of the year is important. After all, even though certain spices are specifically used during the fall season, they are used year-round as well! So…
When I think about the fall season, spices such as nutmeg, cinnamon, cloves, and ginger come to mind.
So, I thought it would be super fun (and educational) for you to get in the kitchen with your kids and have some chow fun with these fall spices. As a result, I created a SUPER AWESOME Activity Pack devoted to spices and foods of the fall season. I'm hoping that these activities will get your kids in the kitchen, no matter how young or old they are. Also, I'm excited that they will be experiencing the pleasure of smelling, tasting, touching, seeing, and making their own unique spice combination.
And when your kids figure out what kinds of yummy treats they can make with the spices, they’re going to be even more enthusiastic about doing it! I know my son was. See below for example.
By the way this recipe is included in the spice activity pack as well as a recipe for homemade cream of pumpkin soup, and homemade vanilla butter. And links are included to dozens more ideas.
Check out these delectable cinnamon rolls! They are just coming out of the oven!
By the way, most of the kitchen projects will utilize a mortar and pestle.
I chose the mortar and pestle method for a variety of reasons.
First and foremost, I wanted the kitchen projects to be safe for everyone in your family, including preschoolers. All of us learn better when we are “hands-on” in our learning. However, preschoolers especially will experience first-hand the wonders of the season with this project.
Secondly, I think that learning how to use the mortar and pestle will be a great hands-on exercise to help with the development of fine and gross motor skills.
Thirdly, when your kids are in the kitchen doing projects, they are actively learning, which they usually love! Plus, this will give you the chance to spend time with them. Better yet, if they have brothers and sisters, they get to practice working together as a team.
And last but not least, getting most kids to taste new and unfamiliar foods can be a challenge. This can especially be a problem if they are picky eaters. But I have found that my son, who is autistic, is much more interested in trying new foods when he has prepared them himself.
There are other reasons, but I'll stop now.
By the way, can you think of any other reasons why getting your kids in the kitchen and learning how to prepare and cook food would be a good experience for everyone in the family?
Leave a comment below. I'd LOVE to hear from you!
Chow Fun for Everyone!
My hubby and son worked together to complete the project to make sure it would work. We learned that it takes quite a while to get those whole spices ground just right.
So, the first thing you want to remember is that it will take time and patience to make the spices as fine as they are when you purchase them already ground in the store.
However, patience pays off, because fresh spices taste fresher and are stronger in flavor. Thus, you will not need to use as much fresh spice.
The other challenge is finding all of the spices if you don't live in an area where the store sells them. For example, we bought whole nutmeg from Amazon because they didn't have it in our regular grocery stores. So, if you have any problems finding the spices listed, you can one of two things:
- Find an online store to purchase them
- Buy already ground.
I do hope you will not have to resort to number two. However, it is true that there are tons more activities included in my mega pack. If you click here now, you find a better explanation of the product itself. 🙂
If you or your children get tired of grinding the old-fashioned way.
You can also break out a coffee grinder or food processor and finish it off. That's what my husband ended up doing.
By the way, the whole process, including how to make cinnamon rolls, yummy fall recipes, and much more is available in the Fall Spices – Get Your Kids in the Kitchen Mega Pack which can be found here.
My son grinding a cinnamon stick using mortar and pestle.
Freshly Ground Nutmeg, Cinnamon, Cloves, Ginger
Other Products You Might Enjoy
Fall Activities for Preschoolers
Halloween and Fall Food Science and Math
Gluten-Free Cheat Sheets
For more background on nutmeg, cinnamon, cloves, and ginger, check these sites out:
Nutmeg: Tree, Uses, History and Description
Cinnamon History and Uses
History of Cloves (and other spices)
Ginger
Other Things You might Enjoy Reading
How to Make Video Games Fun and Safe for Your Family
Learn Latin – Prima Latina
No-Nonsense Algebra
Math Help Affordable Tutoring
ARTistic Pursuits – Sculpture Help for Your Kids
by Deborah Hanyon, MPH, RDN, ACE-CHC | Sep 3, 2023 | Nutrition and Health
Foods that Reduce Stress
When you’re stressed out, the foods you’re turning to are highly likely to be traditional ‘comfort’ foods. For example, big meals, take-out, fatty foods, sweet foods, and white breads and grains, even excessive alcohol.
It's true that when you turn to these types of foods, you often feel better. However, eventually, you're likely to feel worse. This is because when your body isn’t getting the right nutrition, you feel less energetic, and less able to concentrate and focus. So, what kinds of food help reduce stress?
Foods that Reduce Stress
Filling up on whole grains, vegetables, fruit, low fat dairy and lean proteins is a suitable place to start.
These basic staples provide your body optimum amounts of nutrients. Not only that, but they work to fight both physical and mental health problems. Plus, these foods are less expensive than eating out!
Some of the best stress relieving foods include:
Avocado
Avocados are a creamy and versatile fruit. They can be eaten in a range of ways. For example, raw, in sauces, dressings and dips, or in a smoothie. Avocadoes have the properties to stress-proof your body. they also contain higher levels of vitamin E, folate, and beta-carotene than any other fruit. These antioxidants and vitamins boost the benefits of avocadoes even more. However, be careful with portion control when eating avocado, as it is a source of good fats.
Blueberries
If you’re feeling stressed out and reaching for the snacks, swapping chocolate or chips for one of the best superfoods is a fantastic way to help you deal with your stress levels and achieve a higher level of calm. Blueberries have some of the highest levels of antioxidants, especially anthocyanins. Blueberries are linked to a wide range of health benefits including sharper cognition, better focus, and a clearer mind. Thus, eating more blueberries may help you to better deal with stress.
Chamomile Tea
Chamomile tea has long been used as a natural bedtime soother, and it has also been used in clinical trials. These trials have shown that chamomile tea is effective in reducing the symptoms of generalized anxiety disorder.
Chocolate
Dark chocolate is best for you because it contains more flavanols and polyphenols than milk chocolate. Flavanols and polyphenols are hugely important antioxidants which can help combat stress.
Beef
Grass-fed beef is not only kinder to the planet and to animals, but also good for people, too. If you’re looking for more reasons to spend a little more money on organic, grass-fed beef, it’s also lower in fat than grain-fed beef as well as higher in omega-3 fats.
Oatmeal
Oatmeal is a healthy, filling comfort food. And oatmeal contains health properties to make you feel better from the inside out. For example, eating oatmeal causes your brain to produce higher levels of the feel-good chemical serotonin. This may calm you down and help you feel less stressed. Studies have shown that kids who choose oatmeal for breakfast tend to be much sharper throughout the morning in school compared to kids who had alternative morning meals.
Walnuts
If you’re looking for a healthy snacking option which will help you control your stress levels, walnuts are an excellent choice. There is no denying the sweet, pleasant flavor of walnuts and they can be a tasty snack or part of a healthy dessert. A versatile nut, walnuts are great for salads, or add them to a sweet treat such as coffee and walnut cake.
Pistachios
Studies have found that simply eating two small, snack-size portions of pistachios per day can lower vascular constriction when you are stressed, putting less pressure on your heart by further dilating your arteries. Along with this, the rhythmic, repetitive act of shelling pistachios can actually be quite therapeutic!
Green Leafy Vegetables
Leafy greens, including kale, spinach, collard greens, and broccoli are full of nutrients and antioxidants to fight off disease. Dark leafy greens are especially good for you since they are rich in folate, which helps your body to produce more mood-regulating neurotransmitters such as serotonin, which is a ‘feel-good’ chemical. Making leafy greens a part of your diet will help you to feel happier and less stressed out overall.
Fermented foods
Finally, eat fermented foods such as yogurt can help to keep your gut healthy. A healthy gut will improve your mental health and reduce stress levels. Beneficial bacteria, known as probiotics, are found in fermented foods including yogurt, kefir, and sauerkraut. The action of probiotics is shown to positively affect your brain chemistry.
Putting Together Your Diet Plan
Planning your meals wisely is key to not only staying physically fit and healthy, but also to staying mentally strong and being able to best manage your levels of stress. Knowing which foods to avoid and which are the best to reach for to snack on when you’re feeling worried and anxious is important to helping you get control over your emotions and fears.
As I mentioned previously, foods laden with sugar, are overly starchy, or greasy contribute to stress.
Eat stress-busting snacks such as fresh berries, dark chocolate, yogurt, walnuts, or pistachios. Or sip on a fruit smoothie with avocado and leafy greens. Overall, when combating and dealing with stress, it’s important that your diet is balanced.
Make sure most of your meals include foods that reduce stress. You will feel healthier overall, and your mental health will improve as well.
A good example of a healthy, stress-busting menu would be:
Breakfast: Oatmeal with berries or a fruit smoothie with avocado and berries OR
Pumpkin Spice Pancakes with Fresh Blueberries
Mid-morning snack: Natural yogurt with fruit or a handful of pistachio nuts
Lunch: A whole-grain pasta salad filled with plenty of leafy greens
Afternoon snack: Dark chocolate
Dinner: Grass-fed beef with vegetables
Before bed: Chamomile tea
Of course, this menu is just an example. But it gives you a promising idea! Remember to exercise good portion control when eating foods such as nuts, chocolate, yogurt, or avocado! As the saying goes, you are what you eat. So, make sure that primarily, you’re filling yourself up with foods which are good for your mental health.
For healthy versions of comfort foods, check out my cookbook here.
Click here for some healthy recipes I have found recently.
Below is a super popular course I created to help your kids learn how to plan some healthy, budget-friendly meals:
Meal Planning for Kids
Other Things You Might be Interested in:
Benefits of Dark Chocolate
3 Reasons Fermentation is Fun
Reduced Fat Alfredo Sauce
30 Steps to Living a Healthy Lifestyle
by Deborah Hanyon, MPH, RDN, ACE-CHC | Aug 30, 2023 | Education Materials
Fighting Fatigue: Finding Time for Self-Care While Raising a Child with Disabilities
As a parent of a child with disabilities, your “normal” isn't like everyone else's. You may be constantly on the go, juggling doctors’ appointments, therapies, school meetings, and everything in between. In the mix of it all, it's easy to compromise your own well-being and put your family's needs first. However, it's vital to periodically assess your level of fatigue and create a self-care treatment plan in order to avoid burnout.
Today, my guest post writer, Alyssa Strickland of Milennial-Parents.com, offers some tips and resources to help you assess your levels of fatigue and respond accordingly.
Assessing Your Fatigue Levels
It’s important to start with a personal assessment to see how fatigued you are. Be sure to consider the following areas:
Sleep Quality
Are you waking up feeling rested and rejuvenated, or are you struggling to fall or stay asleep? A lack of quality sleep can exacerbate fatigue. Fortunately, Good Housekeeping notes that there are a number of apps and tools available to help you track and improve your sleep quality, so it may be worthwhile to download one that will give you a clearer picture of your sleep patterns.
And don’t downplay the importance of having a quality mattress. For couples, a king-size mattress is ideal, as it can give each sleeper approximately 38 inches of personal space on either side of the bed. As you’re finding king mattresses, it’s best to not skimp on options like cooling technology and breathable, soft materials, and are designed to provide the best support for your posture.
Symptoms of Depression and Anxiety
Do you find yourself feeling down, agitated, or irritable more often than usual? Do you have trouble concentrating or enjoying activities that you used to love? Healthline points out that these can all be signs of depression and anxiety, which can contribute to fatigue. If you're experiencing any of these symptoms, it's important to reach out to your doctor or mental health professional.
Satisfaction with Your Parenting
It's normal to feel like you're not doing enough as a parent, but if you're constantly second-guessing your decisions or you're feeling overwhelmed and alone, it's important to seek help. Consider seeking counseling to work through your feelings and difficult parenting decisions, and look for organizations that support people with disabilities in your community.
Implementing Self-Care
Self-care requires a healthy balance, as it's vital to ensure that you don’t begin neglecting your responsibilities or burdening your support network in the pursuit of respite. There are a number of ways you can begin your treatment plan, so it’s best to evaluate which best fits your personal circumstances. Consider the following:
Make Time for Yourself
Set aside time each week to do something that you enjoy without stress or obligations. This can be something as simple as reading a book, taking a walk, or getting a manicure. You can also use this time to focus on your mental and emotional well-being by journaling, meditating, or practicing yoga.
Seek Professional Help
If you're struggling to cope with the demands of parenting a child with disabilities, don't be afraid to seek professional help. There are a number of therapists and counselors who specialize in working with families of children with disabilities. Support groups are also a great resource for parents with similar challenges.
Stay Organized
Clutter can be incredibly stressful, especially when you’re trying to find something important, like important medical documents or receipts. Be proactive about reducing this particular stress by digitizing your files. Consider this option that won’t take up any valuable space in your home. Use a file scanning app! Simply open the app and take pictures of the files you want to scan. The app does the rest. Then, if you store the files in the cloud, you can find and access them from anywhere.
Before you start organizing, also keep in mind that reducing stress begins by keeping a clean and healthy home. When it comes to organizing your kids' playroom, invest in storage containers and shelving. You can get the job done quicker by involving your kids and turning your decluttering efforts into a game by guessing how quickly you can get it done.
Take Care of Your Physical Health
It's important to take care of your physical health, as this can have a direct impact on your energy levels and overall well-being. Make sure to eat a balanced diet, exercise regularly, and get enough sleep. If you're struggling to make time for healthy habits, consider hiring a babysitter or asking a family member for help.
Pursue Your Personal Goals
It's easy to lose sight of your personal goals when you're focused on meeting the needs of your family but sometimes, it’s possible to align both personal ambitions and family needs. For instance, if you’re always wanted to go back to school, maybe now is the time! Teachers are in especially high demand. And if you’re open to online programs, such an option allows you to learn at your own pace without having to take too much time away from your family.
Next, if you want to start a business of your own, there are plenty of opportunities out there. You might want to consider learning how to form an LLC, as this business structure offers great flexibility and a lot less paperwork. Be sure to check your state’s regulations for LLCs before going ahead.
Last but not least, it may also be worthwhile to consider a change of career so that your professional life is less demanding. If you're re-entering the job market, you can stand out from the crowd by creating a professional and distinctive resume using one of the best resume editors with a host of copy and imagery options.
Prioritize Your Needs to Stay Strong
As a parent of a child with disabilities, you can’t afford to become burned out, so self-care needs to be a priority. By taking the time to assess your fatigue levels and implement the treatment plan, including pursuing your career dreams like starting your own business, you can ensure that you're able to effectively meet the needs of your family as well as your own.
Image by Pexels
Alyssa Strickland created millennial-parents.com for all the new parents on the block. Alyssa believes the adage that it takes a village to raise a child, but she also thinks it takes a village to raise a parent! Millennial-Parents is that village. Today’s parents can be more connected than ever, and she hopes her site will enrich those connections. On Millennial-Parents, she shares tips and advice she learns through experience and from other young parents in three key areas — Education, Relationships, and Community.
Homeschooling Dietitian Mom helps you teach your kids how to make better health choices, no matter what their age or unique needs. Contact us today to learn more! debbiesuerd@homeschoolingdietitianmom.com
