by Deborah Hanyon, MPH, RDN, ACE-CHC | Sep 17, 2024 | Blog Posts, Education Materials
How To Motivate Yourself to Cook More at Home
With many restaurants now reopened, more people are dining out again. For example, a recent survey by Popmenu on US consumers found that 30% of all consumers spend an average of $180 per week on restaurant food, mainly for convenience. On the other hand, some people purchase from fast food restaurants for other reasons: to save money or because they don’t have time to cook.
While fast food saves people time and money, research shows that these outside meals don’t bode well for our health. A study by the Journal of the Academy of Nutrition and Dietetics found these meals ten to be higher in energy density, fat, and sodium, but low in protective nutrients like dietary fiber and antioxidants. This may increase the risk of chronic diseases like obesity and diabetes, potentially leading to early death.
In comparison, cooking at home opens up the opportunity to cook healthier and sometimes more cost-effective meals. However, some people may be discouraged by the time and effort needed for cooking, especially when a fully cooked meal is just a phone call away. To help you overcome these temptations, below are some strategies to motivate yourself to cook more at home:
Make Food you Enjoy
One common misconception about home cooking is that the food is bland and boring. But meals don’t have to be “healthy” all the time; you can get your motivation going by making food you enjoy. If you’re craving junk food, you can still enjoy its taste at home and make it healthier by swapping out ingredients and cooking methods. For instance, instead of buying salty French fries, you can coat sliced potatoes with olive oil and spices before cooking them in an air fryer— leaving your fries with a satisfying crunch without saturated fat or salt. In addition to being healthier, you can always modify recipes and suit your taste more, making the process more enjoyable.
Take Time-Saving Shortcuts
[IMAGE: https://www.weknowrice.com/wp-content/uploads/2022/01/12-Aroma-6-Cup-Pot-Style-Rice-Cooker.jpg] Credit to WeKnowRice.com
Investing in time-savvy tools like an oven or rice cooker is best for the utmost efficiency. The latter device can bulk cook rice, which serves as a good carb base for most dishes but can also cook other food. The Aroma 6-Cup Pot Style can double as a food steamer, allowing you to steam veggies, meat, or fish, simultaneously with rice, producing a meal in one quick cooking cycle. Another great device to have in the kitchen is a food processor, as it allows you to chop vegetables, mince meats, and even puree nuts or salsa quickly. The Cuisinart Custom 14-Cup food processor has a simple interface that makes it easy to use and performs well for a relatively lower price point.
[IMAGE: https://media.cnn.com/api/v1/images/stellar/prod/cuisinart-food-pc.jpg] Credit to CNN.com
Adjust your Expectations
If you’re not an experienced home cook, adjusting your expectations is essential. It can be tempting to compare your meals to those served in restaurants, but as food writer Ruth Reichl stated, not all food has to be picture-perfect. You also don’t have to immediately pressure yourself with complex recipes or try to cook something new daily. In addition, it helps to have go-to recipes that you love and is easy to make, as it opens up greater flexibility during a week when you may be less motivated to cook.
Make sure to visit our blog Homeschooling Dietitian Mom for more cooking tips and tricks!
Written by Reanne John for homeschoolingdietitianmom.com
Reanne John became a learning advocate after her daughter entered nursery. After discovering helpful educational tips, Reanne decided to pursue a career in blogging to support other parents.
Want help with cooking healthy meals while saving time? Click here to check out my Epicure store.
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by Deborah Hanyon, MPH, RDN, ACE-CHC | Aug 14, 2024 | Blog Posts, Cooking Tips, Customizable Meal Plans, Nutrition and Health
We all have those days when our energy levels dip, and we find ourselves reaching for that extra cup of coffee or sugary snack to get through the day. But what if there were healthier, more sustainable ways to keep your energy levels up? The good news is, there are! The foods you eat play a crucial role in how energized you feel throughout the day. Let’s explore some of the best foods to boost your energy naturally and a few other uplifting practices that can keep your spirit and body fueled.
1. Oats: The Powerhouse of Energy
Oats are a fantastic source of complex carbohydrates, which provide a steady release of energy throughout the day. Unlike simple carbs, which can cause a quick spike and crash in blood sugar, the fiber in oats slows down digestion, keeping you feeling fuller and more energized for longer. Try starting your day with a bowl of oatmeal topped with nuts and fruit for an energizing breakfast.
2. Bananas: Nature’s Energy Bar
Bananas are rich in natural sugars, fiber, and important nutrients like potassium. These components make bananas an excellent snack to boost your energy before a workout or in the middle of a long day. The natural sugars provide quick energy, while the fiber helps sustain it. Plus, bananas are easy to carry with you, making them a convenient on-the-go snack.
3. Nuts and Seeds: Energy in a Handful
Almonds, walnuts, chia seeds, and flaxseeds are all packed with healthy fats, protein, and fiber, which are key for maintaining energy levels. The healthy fats in nuts and seeds provide a slow-burning energy source, while the protein helps repair and build tissues. Sprinkle them on salads, add them to yogurt, or enjoy a handful as a snack to keep your energy up.
4. Leafy Greens: A Nutrient-Dense Boost
Spinach, kale, and other leafy greens are loaded with iron, magnesium, and vitamins A and C. These nutrients are essential for oxygen transport, muscle function, and energy production. Low iron levels can lead to fatigue, so incorporating leafy greens into your diet can help keep your energy levels steady. Add them to smoothies, salads, or stir-fries to reap the benefits.
5. Greek Yogurt: Protein-Packed Goodness
Greek yogurt is an excellent source of protein, which is crucial for sustained energy. It also contains probiotics that support gut health, which can impact overall energy levels. Pair it with some fruit and a sprinkle of granola for a satisfying and energizing snack.
Other Ways to Boost Your Energy
While food plays a significant role in maintaining energy, there are other practices that can elevate your spirit and keep you feeling vibrant throughout the day.
1. Studying the Bible – Alone or with Friends
Engaging in Bible study, whether on your own or with a group, can be incredibly rejuvenating. Reflecting on God’s Word and discussing it with others can provide spiritual nourishment and mental clarity, giving you a renewed sense of purpose and energy. The Bible reminds us in Isaiah 40:31, “But those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.”
2. Singing Praise and Worship
There’s something about lifting your voice in praise that can instantly uplift your spirit. Singing worship songs not only helps to express your love and gratitude to God but also releases endorphins, the body’s natural feel-good chemicals. Whether you’re alone in your car or surrounded by your church family, singing can be a powerful way to boost your energy and mood.
3. Moving Your Body
Exercise is one of the most effective ways to increase energy levels. Whether it’s a brisk walk, a session of yoga, or a full workout at the gym, moving your body helps to increase circulation, deliver oxygen to your cells, and release endorphins. Even a short burst of activity can leave you feeling more alert and energized.
Conclusion
Boosting your energy doesn’t have to rely on caffeine or sugar. By nourishing your body with the right foods and engaging in activities that uplift your spirit, you can maintain a steady, vibrant energy throughout your day. Remember to listen to your body, take time for spiritual reflection, and move in ways that bring you joy. And, if you need a little help, check out my Printable Nutrition Education materials! Your body and soul will thank you!
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 Kathryn White | Apr 19, 2024 | Blog Posts, Education Materials, Nutrition and Health
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When discussing parental involvement, many usually associate it with supporting children’s academic performance and achievement. However, research published in the journal Child Development emphasizes the role of parenting in children’s behaviors and self-improvement, especially in early childhood. Although the study focused on the socioemotional aspects of child development, it can also extend to cultivating your kids’ healthy habits and behaviors.
One of the simplest ways to become more involved in your children’s health and lifestyle is by reading digital resources and imparting insights to them. Take the best-selling book The Gifts of Imperfection by Brené Brown, which can help families understand their weaknesses and imperfections for improved self-perception and mental health. This book is filled with daily practices and ten guideposts for better living and can be accessed on the digital library Everand — alongside other top-rated titles on parenting and relationships, such as The 5 Principles of Parenting by Aliza Pressman.
Besides helping you care for children’s mental and emotional wellness, reading can also be an avenue for promoting physical health to your kids, specifically by cultivating healthier eating habits. So, here are the best ebooks to help you teach your kids about nutrition.
We Are What We Eat by Kristy Hamill
In their early years, it’s common for kids to be more interested in sweet treats and processed foods. But instead of lecturing them and potentially discouraging them from trying healthier choices, the book We Are What We Eat: Holistic Thinking Kids by Kristy Hamill uses talking food characters to guide them toward real foods. Through humor and rhyme, kids aged 2-10 can better distinguish which foods are nourishing and which aren’t. The best thing is that the book is also vegan-friendly, making it ideal for families looking to transition to plant-based diets for health, economic, and environmental reasons.
Good Enough to Eat by Lizzy Rockwell
Another practical, informational book parents can consider adding to their digital libraries is Lizzy Rockwell’s Good Enough to Eat: A Kid's Guide to Food and Nutrition. This hands-on tool can help parents explain healthy eating to kids in a more digestible way, as it breaks down the basics of nutrient groups, nutritious food sources, recommended nutrient intake, and calorie management with sufficient text and graphics. It also includes kid-friendly recipes that apply the book’s principles in real life, such as Alphabread and Full o' Beans Soup.
Fat Talk by Virginia Sole-Smith
No matter how much you want to encourage your kids to eat healthier, it shouldn’t be at the expense of their self-esteem and body image. As such, parents can refer to Virginia Sole-Smith’s new book, Fat Talk: Parenting in the Age of Diet Culture, to help them navigate conversations about body weight and overall health while still avoiding body-shaming. Among the powerful insights gained from the book is the idea of using neutral language around food, allowing families to take a mindful yet relaxed approach to diet and nutrition.
Food Safety for Kids by Homeschooling Dietitian Mom
Nutrition also involves food hygiene and safety, as preparing and handling foods the proper way helps ensure kids can maximize flavor and nutrients. In this case, you can find the printable Food Safety for Kids on the blog as a handy guide for reinforcing the importance of food safety and preventing food-borne illnesses. The digital resource includes activities, flashcards, and other informative tools that teach kids to avoid food poisoning and cross-contamination and to clean and sanitize properly.
Overall, digital resources can teach you both technical and practical information about diet and nutrition, which you can then instill in your kids’ daily habits and lifestyles for long-term health and wellness. You can also find more printable nutrition education guides by exploring the rest of the blog.
Written by Reanne John for homeschoolingdietitianmom.com
Reanne John became a learning advocate after her daughter entered nursery. After discovering helpful educational tips, Reanne decided to pursue a career in blogging to support other parents.
