by Deborah Hanyon, MPH, RDN, ACE-CHC | Jul 24, 2024 | Cooking Tips, Customizable Meal Plans, Education Materials, Food Allergies and Special Diets, Homeschooling, Nutrition and Health
In the bustling kitchen of a homeschooling family, amidst the flurry of flour, the sizzle of the stove, and the laughter of children, something magical happens. Cooking becomes more than just a means of sustenance; it becomes a gateway to learning, creativity, and spiritual nourishment. In Cooking Up Faith, we'll explore a collection of delicious and nutritious recipes designed to delight the taste buds and feed the soul of your homeschooling family.
The Benefits of Cooking with Kids
Cooking together as a family isn't just about putting food on the table; it's an opportunity to cultivate lifelong skills, foster creativity, and strengthen bonds. From measuring ingredients to following recipes, children learn valuable math and reading skills in the kitchen. But perhaps more importantly, they learn about teamwork, patience, and the joy of sharing meals with loved ones. As Proverbs 22:6 reminds us, “Start children off on the way they should go, and even when they are old they will not turn from it.” By involving our children in the cooking process, we lay a foundation for a lifetime of healthy eating habits and family togetherness.
I have a free Kids Recipes Book to get you started, and a complete Food Safety and Baking Science bundle on Teachers Pay Teachers to get your kids excited and confident about being in the kitchen!
Easy and Healthy Recipes for Busy Homeschool Days
When the demands of homeschooling leave little time for elaborate meal preparation, simplicity is key. Explore a variety of family-friendly recipes that are not only delicious but also quick and easy to make in my Comfort Food Recipes Book as well as in my Quick And Easy Lunches eBook on Teachers Pay Teachers. From hearty soups and salads to one-pan wonders and slow cooker meals, these recipes are designed to fit seamlessly into your busy homeschooling routine. With wholesome ingredients and simple instructions, you can nourish your family's bodies and spirits without sacrificing precious time or energy. To really save yourself some time and energy, I recommend a meal planner like Living Plate RX. It makes planning, prepping, and shopping a week of healthy meals – even for specific diets – a breeze.
Faith-Filled Kitchen Conversations
As you gather around the table to enjoy your delicious creations, let the conversation flow as freely as the food. Use mealtime as an opportunity to discuss faith, values, and life lessons with your children. Share stories from the Bible that relate to the ingredients or dishes you're enjoying. A wonderful resource to get you started is my God Created bundle on Teachers Pay Teachers. Remember to ask open-ended questions that spark meaningful discussions about God's provision, gratitude, and the importance of sharing with others. And above all, savor the moments of connection and camaraderie as you break bread together as a family.
Embrace the Power of Shared Meals
Cooking is so much more than just a chore; it's a labor of love that nourishes both body and soul. As homeschooling families, we have the unique opportunity to turn our kitchens into classrooms, where lessons in math, science, and history are infused with the aroma of homemade goodness and the warmth of family togetherness.
by Deborah Hanyon, MPH, RDN, ACE-CHC | Jul 17, 2024 | Blog Posts, Nutrition and Health
Parenting is a complex and challenging role that demands much from you emotionally and psychologically. Anxiety can seep from your day-to-day interactions into your children's experiences, affecting their emotional well-being. Recognizing and managing your anxiety is crucial not only for your health but also for fostering a supportive environment for your children. In this article, presented by Homeschooling Dietician Mom, you will learn how to assess your anxiety levels, adopt healthy coping mechanisms, and support your children in building their resilience.
Reflect on Your Emotional State
Anxiety often manifests in subtle ways that you might initially overlook. Take a moment to assess how your feelings are influencing your behavior towards your children. Are your worries causing you to be overly critical or perhaps too detached? Identifying these patterns is the first step in making positive changes. By acknowledging your anxiety, you set the stage for improvement, which is vital for both you and your family.
Spot Anxiety in Your Young Ones
Stay alert to changes in your children’s behavior that may indicate anxiety. Withdrawal, changes in eating and sleeping patterns, or newfound fears can all be signs. Early recognition allows for timely intervention, helping to prevent more severe issues down the line. Keeping an open dialogue about their feelings can further aid in understanding and addressing their anxieties.
Self-Care is Essential
Taking care of yourself is not selfish—it’s necessary. Engage in activities that rejuvenate your spirit and calm your mind. Whether it’s reading a book, taking a long walk, or meditating, find what works for you and make it a part of your routine. Managing your own anxiety effectively is crucial for creating a calm and loving home environment.
Show Your Kids How to Handle Stress
Children learn by example. Demonstrating effective stress management techniques like deep breathing, regular exercise, or engaging in hobbies not only helps you cope but also teaches your children valuable strategies. When they see you handling stress constructively, they are more likely to adopt similar habits, leading to healthier emotional development.
Support from Professionals Can Be Transformative
Sometimes, anxiety can be overwhelming, and it's okay to seek help. Consulting with a mental health professional can provide you with strategies to manage your anxiety more effectively. This step might also involve your children, ensuring they have access to care if they show signs of stress or anxiety. Professional guidance is often indispensable in maintaining emotional health in the family.
Foster Open Communication
Creating a space where your children feel safe expressing themselves can significantly help them manage their anxieties. Encourage them to share their worries and fears without judgment. Listening actively and empathetically shows that you value their feelings and are there to support them, not just guide them. This approach fosters trust and helps children feel more secure in discussing their concerns.
Encourage Problem-Solving and Resilience
Teaching your children to face challenges directly and find solutions fosters resilience. Support them in setting realistic goals and taking small, manageable steps to overcome obstacles. This skill not only helps them handle current anxieties but also prepares them for future challenges. Encouraging a growth mindset can also help them view setbacks as opportunities to learn and grow.
Enhance Your Career Through Education
If job-related stress is becoming unmanageable, advancing your education might be a beneficial strategy. If you have experience in the healthcare field, you could attain a master's degree in nursing through an online program, which can lead to roles in education or administration that are generally less stressful. These roles often offer more predictable schedules, which can significantly ease daily pressures. Despite the challenges of balancing studies with parenting, the inherent flexibility of online learning facilitates this dual commitment.
In conclusion, managing your anxiety as a parent is not just about seeking personal peace—it's about nurturing a supportive and understanding environment where your children can grow and flourish. By taking proactive steps to deal with your stress and showing your children how to do the same, you lay the groundwork for a healthy, resilient family dynamic. Equip yourself with the right tools and knowledge, and watch as your family's collective well-being improves.
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.
by Deborah Hanyon, MPH, RDN, ACE-CHC | Apr 6, 2024 | Nutrition and Health
In 2016, The United Nations declared Pulses as Superfoods. Four years later, they are still as healthy as ever. And they are also delicious, inexpensive, and easy to cook with.
If you're wondering what a pulse is, and you are also wondering what constitutes a “superfood,” then you've come to the right place.
First of all, a definition. Pulses are the edible seeds of plants in the legume family.
For example,
- lentils
- green peas
- split peas
- chickpeas (garbanzos)
Are all pulses.
Also, dried beans including
- kidney beans
- pintos
- and black beans
- Are pulses as well.
To put it simply, pulses are legumes (beans and peas), and they are highly nutritious.
Pulses as Superfoods
Why are pulses classified as superfoods? There are at least 10 reasons:
- High in Protein, Folate, Iron, Magnesium, and B vitamins
- High in Fiber
- Easy to Cook With
- Promote Sustainable Agriculture
- Decrease Greenhouse Gases
- Increase Soil Health
- Require Less Water than Other Crops
- Help with Weight Management
- Reduce Cardiovascular Disease and Cancer Risk
- Help to Increase Food Security
And pulses are delicious when prepared correctly. Because of their mild taste, they can be integrated into many dishes, even desserts.
Other Articles you Might Enjoy from Homeschooling Dietitian Mom
High Protein Meals (This post contains a printable recipe for kid-friendly pinto beans)
5 Signs You're Not Getting Enough Calcium in Your Diet
5 Reasons Why You Need Folate (This post contains a delicious Lentil Stew recipe I made years ago).
6 Reasons You Need More Vegetables in Your Diet
Foods High in Folate and B6
Not All Fats are Created Equal
Lactose Intolerance or Milk Allergy?
5 Ways You Can Use YouTube as a Homeschooling Resource
5 Exciting Ways to Travel to the Middle Ages
Reference
https://pulses.org/what-are-pulses
by Deborah Hanyon, MPH, RDN, ACE-CHC | Mar 20, 2024 | Nutrition and Health
Fatty Foods Can Be Healthy
I have good news for you. Fatty foods can be healthy.
Notice I said “can.”
The fact that fatty foods can be healthy doesn’t mean that doughnuts or deep-fried Twinkies have suddenly become health foods.
Not at all!
What it does mean is that you can throw those low fat diets out the window and enjoy some healthy fatty foods like avocados, olives, peanut butter, and even real butter and bacon.
Fat is an important part of a healthy diet. It’s what keeps you from feeling hungry.
Fats also allow you to absorb more nutrients from other foods. For example, Vitamins A, D, E, and K are fat soluble vitamins. Thus, they require fat to be absorbed by the body.
That’s why it’s okay to dress that colorful and super healthy salad with a dressing that's not necessarily low fat. And for good measure, throw a few nuts or avocado slices on top. This will turn a simple salad into a healthy meal that will keep you going for hours. The fat will ensure that your body can absorb all the vitamins in that beautiful fresh produce on your plate.
Click here for a couple, super easy salad/vegetable recipes we made ourselves!
And You will feel fuller, longer.
Good fats, like those found in olive oil and avocado, for example, nourish your brain, your eyes, hair, and even the walls of every single cell of your body. It’s also important for hormonal well-being, because hormones are mainly made up of fatty acids. In short, consuming healthy fats is important and there are quite a few fatty foods out there that are actually good for you.
Let’s quickly run through a few sources of healthy fats that you want to eat more of. At the same time stay away from trans-fats, which have been linked to an increased risk in heart disease.
Fatty Foods Can Be Healthy
Avocado
This is one of my favorite healthy fats. Add this delicious fruit to salads, sandwiches, wraps, or eat it on the side with eggs or grilled meat. Also, delicious mashed up on toast or turned into guacamole and even in smoothies!
Coconut Oil
Start your day with a healthy fat boost by adding a teaspoon of coconut oil to your coffee. This oil is also great for cooking eggs or sautéing veggies. Pure coconut oil should be tasteless, while some other versions leave you with a hint of coconut flavor.
Olives And Olive Oil
Olive oil makes a great base for salad dressings. It can be used to finish and flavor all sorts of food. Both olive oil and olives have long been staples of the Mediterranean Diet. Look for cold pressed, extra virgin olive oil. Olives make delicious portable snacks as well.
Nuts And Seeds
Speaking of nuts. Another healthy snack that you can keep at your desk, in your purse, and in your pantry is various nuts and seeds. They are full of healthy fats, vitamins and mineral. Eat them on their own, make your own healthy trail mix, or sprinkle them on your salad.
See Also:
Why is it So Hard to Lose Weight?
Fats and Oils: What's the Difference?
High Protein Meals
Reduced Fat Alfredo Sauce
Why Are Kids Picky Eaters?
From Health Line:
10 High-Fat Foods that are Healthy
by Deborah Hanyon, MPH, RDN, ACE-CHC | Mar 8, 2024 | Nutrition and Health
There is a lack of understanding as to how food pantry's function, as well as misconceptions about who uses and is eligible for food emergency assistance.
The federal food emergency assistance program (TEFAP) that was established in 1983 helps to ensure that surplus food isn't wasted; that available food is accessible to those in need; that the nutritional needs of low-income households are being met; and that businesses and individuals who donate food to these agencies receive a tax benefit which, in some cases, can be substantial depending on the size of the business and the total amount of food donated each year.
The more people learn about how food pantries work, and the more who participate in or contribute to these programs, the better we will be able to serve those in need while utilizing available food sources and reducing food waste.
Groups who may benefit from federal food assistance and food pantry access include low-income individuals in general, including but not limited to:
- Unemployed and low-income individuals
- Those impacted by financial hardship or personal disaster.
- Single moms
- Minority groups
- Individuals living in urban and rural settings who have limited access to adequate food.
- The elderly
- The disabled
- Veterans
Becoming aware of, and making use of, emergency food assistance programs helps to increase awareness and supports those in need.
A person who makes use of food pantry resources may one day become someone who gives of their time, money and resources to federal programs like these with the wish to give back in gratitude for what they once received.
If you or someone you know is struggling with food insecurity, please reach out to your local food pantry to see if you or they qualify for assistance.
Food Pantries: How Can You Help?
- Increase awareness by sharing what you know and passing along information about food pantries and the USDA's food assistance program.
- Donate food and funds to your local food bank and food pantries when able.
- Participate in seasonal food drives organized by grocery stores and community organizations.
- Follow your local food pantries on social media to learn what items they currently need, and share with your social media connections.
- Organize your own community food drive to support food banks and food pantries in your area. You can offer to pick up canned and boxed food donations, to deliver to your local participating agencies.
- Consider donating food, grocery or toiletry items that you don't need or can't use to your local food bank.
- If you accept assistance from a food pantry, only take what you know you'll use.
- Routinely do an inventory check of your kitchen pantry and cabinets to see what unused items with shelf-life left in them you may offer to those in need.
- As a food pantry client, communicate allergies, sensitivities and food restrictions to your food pantry so you won't end up with products that you can't use and that may go to waste.
- If you're a food grower or distributing company, apply to be a participating vendor in the TEFAP program.
- Convey the positive effect of food pantry and food bank presence in your community: greater food security, less food waste, increasing knowledge of how to prepare nutritious meals and lowered risk of chronic disease as a result of access to nourishing foods.
RESOURCES:
About TEFAP (The Emergency Food Assistance Program)
USDA Foods Available List for TEFAP | Food and Nutrition Service
Food and Nutrition Service (FNS) – the place to begin researching your eligibility for emergency food assistance from a food pantry in your locale.
US FNS State resources can be found here: FNS Contacts | Food and Nutrition Service (usda.gov)
Vendor Participation in the TEFAP program: The Emergency Food Assistance Program Fresh Produce Package | Agricultural Marketing Service (usda.gov)
Reach and Resiliency Grant
TEFAP Reach and Resiliency grants to forge partnerships between state agencies, current partner organizations, and new partners, with the goal of broadening the emergency food network into remote, rural, tribal, and/or low-income communities.
Learn more at TEFAP Reach and Resiliency Grant Initiative | Food and Nutrition Service (usda.gov)
General information about the US Department of Agriculture including its mission, purpose and current objectives: USDA
