There are so many awesome reasons for eating more vegetables, I hardly know where to start! And there are a great many healthy vegetables to choose from. Everyone should be able to find some they like. Below are 6 reasons you need more vegetables in your diet.
I do know that I like to be reminded of the nutritional benefits of consuming more vegetables, because I find that when I am reminded, I'm inclined to eat more of them! So, for starters we're going to look at 6 reasons you need more vegetables in your diet.
One of the reasons why variety in your diet is so important is because every unique food has something special to add. This is especially true of vegetables. In fact, I believe that's one of the main reasons God created so many different kinds of vegetables.
6 reasons you need more vegetables
Low in calories – eating more vegetables will fill you up without the overload of calories and will help with weight control
Small amounts of good carbohydrates and high in Fiber
The exception to “low carbs” being starchy vegetables (potatoes, corn, winter squash)
However, all carbohydrates in vegetables are GOOD carbohydrates, so potatoes are not a BAD vegetable. And potatoes and other starchy vegetables are excellent sources of fiber when you eat the skin.
Vegetables are low in fat.
Avocados are an exception; however, avocados are excellent sources of monounsaturated fats which are good fats.
Naturally low in sodium when fresh (or canned with no salt added)
Rich in vitamins and minerals, especially vitamin A, vitamin C, vitamin K, folate, B6, potassium, manganese
Now that we've discussed 6 reasons you need more vegetables in your diet, lets discuss 6 different vegetables and how their individuality can enhance your health when you eat more of them.
The wonderful thing about tomatoes is that they are available year-round, plus they are so versatile, you can sneak these vegetables into almost any diet, no matter how “vegetable hating” the individual is.
Tomatoes have a low glycemic index, are low in sodium (fresh, no salt added canned), are low in calories, and low in fat. Tomatoes are also high in fiber.
For example, 1 cup cherry tomatoes, which is about 8-10 tomatoes, only has about 27 calories, less than half a gram of fat, only 7.5 mg sodium, 5.8 grams carbs, with 1.9 of the carbohydrates being fiber.
High in Vitamins
The same serving size of tomatoes is packed with vitamins and minerals, as the list below shows.
Vitamin A (1241 IU – 25% US RDA)
Folate (6% US RDA)
B6 – (6% US RDA)
Vitamin C (18.9 mg 32% US RDA)
Vitamin K (11.8 mcg 15% US RDA)
High in Minerals
Potassium (353 mg 10% of US RDA)
Manganese (8% of RDA)
Choline (No established RDA, but significant to persons with Diabetes)
See Below for delicious recipe that contains tomatoes.
Bell Pepper
Low in Calories, (15 calories in one small pepper), fat, sodium (similar to tomatoes), and carbs, 6.9 carbs, 2.5 fiber
One of the best sources of Vitamin C of any vegetable. One small bell pepper will provide you with 100% of your needs for the day.
Also, a significant source of vitamin B6. This is important because vitamin B6 is low in many diets. This is because of high intake of enriched breads and cereals, which have been stripped of the outer bran and endosperm.
Bell peppers are not as good a source of potassium as other vegetables, but they do have potassium. And, it all adds up, right?
Broccoli
Low in calories, sodium, fat, and carbohydrates. For example:
“Beets are highly nutritious and “cardiovascular health” friendly root vegetables. Certain unique pigment antioxidants in this root and its top greens have been found to offer protection against coronary artery disease and stroke. These antioxidants also lower cholesterol levels within the body and have anti-aging effects.”
Carrots
Like most other vegetables, carrots are low in calories, fat, carbohydrates, and excellent sources of fiber.
One thing about carrots stands out, however:
Carrots are a supersonic source of vitamin A. For example, 1 cup chopped carrots contains 12,383 IU of vitamin A (a whopping 428% of US RDA)!
In addition, 1 cup chopped carrots provides 13% of your daily needs of vitamin C, 21% of vitamin K, and 6% of folate and vitamin B6.
And carrots contain more than 400 mg of potassium per 1 cup serving.
Mushrooms
Of course, mushrooms are low in calories, fat, carbohydrates, and sodium like other vegetables. However, mushrooms are totally unique on this list.
First, mushrooms are not actually vegetables. They are technically fungus. Second, mushrooms are “the only vegetarian food” that are known to have their own vitamin D.
I always suspected this is because they naturally grow in the sun. And that's what science says.
When mushrooms are exposed to UV (sun) rays, they make their own vitamin D. This increases the vitamin D content of them for eating. I don't know about you, but that is so cool!
According to www.Berkeleywellness.com:
“Mushrooms contain a “pro-vitamin,” or precursor, called ergosterol that is converted into vitamin D when exposed to the sun’s ultraviolet (UV) radiation. This is like how your skin synthesizes vitamin D in response to sun exposure. However, commercially cultivated mushrooms are almost always grown indoors in the dark. As a result, they usually have negligible amounts of vitamin D. In contrast, wild mushrooms—notably chanterelles, maitake, and morels—are usually rich in D because they get sun exposure.”
Before I list the 13 benefits of Omega-3s, let me explain what I mean when I discuss Omega-3s.
Omega-3s are unsaturated fats that are important for good health for everyone. This includes babies, children, and adults. These essential fats are also important for children with special needs such as Autism and ADHD.
Omega-3s reduce the risk of certain diseases in aging adults.
For example, Omega-3s have benefits for persons with conditions such as coronary artery disease (CAD), rheumatoid arthritis (RA), and macular degeneration.
Omega-3 fats and oils cannot be made in the body, or there is limited production. For example, there are three different omega-3s:
EPA, which stands for Eicosapentaenoic acid
DHA, or Docosahexaenoic acid
and ALA, which stands for Alpha-Linolenic Acid.
DHA can be converted to EPA. Also, ALA can be converted to DHA, but both processes are inefficient.
As a result:
Sufficient amounts of Omega-3s, require consuming adequate amounts in your diet to prevent deficiency.
2. Omega-3 fats are anti-inflammatory.
Inflammation is what your body does in response to injury or sickness. When a part of your body experiences redness, swelling or pain, you are experiencing inflammation.
3. Omega-3 fats work to decrease Inflammation associated with diseases such as Rheumatoid Arthritis (RA)
Rheumatoid Arthritis is a disease of inflammation of the joints. And Omega-3s have been shown to decrease the inflammation associated with RA.
4. Omega-3s have been shown to reduce the severity of Macular Degeneration.
In case you aren't familiar, macular degeneration causes age-related loss of sight. This disease has been shown in some studies to improve as a result of omega-3 therapy.
5. Lower risk of death from coronary artery disease (CAD) is associated with sufficient amounts of Omega-3s.
For example, CAD is one form of heart disease that is caused by clogged arteries. Omega-3s have been shown to reduce the risk of dying from this CAD.
6. Omega-3s may reduce the risk of stroke.
For example, Ischemic stroke may be reduced as the result of sufficient dietary intake of omega-3s.
7. Omega-3s improve the blood cholesterol profile.
Specifically, Omega-3 supplementation may decrease levels of triglycerides in the blood. They may also decrease HDL, which is considered to be the good cholesterol.
8. Sufficient omega-3 levels are crucial to adequate brain development of babies before and after birth.
9. Additionally, omega-3s enhance immunity in pregnant moms who take omega-3s or eat fish regularly.
In fact, one of the reasons breastmilk is so healthful is because Omega-3s are naturally in breastmilk. The US started fortifying baby formulas in the 1990s for this very reason. Adding omega-3s is another example of how science is doing its best to mimic breastmilk.
10. Omega-3s are associated with a reduced risk of asthma. For example, one study showed this result in teenage children of women who took fish oil during pregnancy.
11. Omega-3s, particularly EPA, may help treat depression in some people.
12. And treatment of ADHD and autism has shown promise, though research is mixed.
13. Research shows that diets high in fish are associated with reduced risk of dementia and Alzheimer’s.
14. Treatment of Type-2 diabetes has shown some promise as well. (Wait that's 14)!
So which omega-3s should you take?
I'm so glad you asked because three different Omega-3 fats must be taken in through the diet. Read below to find out more.
EPA – Eicosapentaenoic acid
Sources
Fatty fish such as salmon
Swordfish
Tuna
Mackerel
Supplements
EPA can be converted from ALA or DHA, but is not efficient.
DHA – Docosahexaenoic acid
Sources
Fish only (or fish oil supplements)
Cold-water fish, including mackerel
Herring
Tuna
Halibut
Salmon
Cod liver (oil)
Whale and Seal blubber
DHA can be converted from ALA in the body but is not an efficient process
Alpha-Linolenic Acid (ALA)
Sources
Nuts (particularly black walnuts) and nut butters
Chia and flax seeds
Soybean oil
Canola oil
Olive oil
Avocado
Below are three different fish oils we have used, and that I recommend. They are some of the highest quality on the market, and the dosages are not too high. These are Amazon affiliate links.
The one on the left is the one our family takes. We gave our 13-year-old the Carlson Kids Chewable until about six months ago. He really liked them, but I wanted to give him a higher dose. He tried the fish oil in the middle but didn't like it after a while. It is very lemony (and they have orange too), but not sweet at all.
Going on a camping trip with kids is always interesting, right? Children love to play and have fun in nature but how about you change the game and plan an educational trip to the outdoors? Camping should be fun but if you also teach them some survival skills and nature basics that won’t hurt.
In this article, I will show you which educational camping activities are perfect for young kids. I guarantee you that they won’t get bored over them as they will be occupied with new things. Check the camping ideas that will awaken their curiosity and the will to explore.
Learning New Things in Nature
I will show you how you can teach your children some new skills, and knowledge through games, play, exploration, and other types of activities so they will be more educated and prepared for life.
Camping Activities
In this section, I will list activities that are linked to camping itself. Invite your kids to help you with the tasks around the campground and they will know how to survive in nature when they get older.
Pitching a camping tent
Invite your children to help you to set up a family cabin tent where you will spend nights and play. Grab the instructions and start building the tent. I see how children help their parents set up a tent at the camps and they can be of great help.
Kids can pass you the poles or even insert them into the sleeves. Give them an easy task so they will be able to accomplish it. Talk to them in the process so they will know what has to be done to enjoy tent camping.
Make a tour inside a tent when you will be done with the setup and show them what features the tent has and how to adjust them regarding the needs.
Making a Campfire
Teaching them how to make a campfire is important. The first thing to mention is that fire is dangerous and can make damage or hurt people, so they should be cautious while starting it and when it burns.
Ask your children to go pick some kindling and tinder while you pick some logs. Go in the forest together and pick the firewood. Set a fire together while explaining the process.
Cook your Favorite Dishes
When you have a campfire burning, you can make some delicious meals. How about making some pancakes or s’mores for the kids? Let them bake a pancake and put their favorite filling on.
Learn from Mother Nature
Mother Nature is our biggest teacher. Plan a daily hike in the woods where you will explore a new area, learn about the trees, and wild animals. If the trees have marks, teach them why the trees are colored. Get some books about plant recognition so they will learn to identify the plant species. It is especially important that you teach them about poisonous plants like poison ivy, poisonous oak, and others that they should leave alone. You can also download an app about plant identification on your phone if you want.
Make an Herbarium
Kids can pick some of the tree leaves and plants and make a herbarium. Tell them to pick 10 plants (tree leaves, bush leaves, or plants from the meadow). The picked items should be dry to put in the herbarium.
What does the herbarium have to have? Each plant should have its (Latin) name, place, site, date, and the name of the picker. I enjoyed making one when I was young, and I am sure your children will too.
Grab some Nature Books
I encourage you to pack some kid's books about nature. These books are great as the children will be able to stay occupied, have fun and learn at the same time. Pick picture books like pack some kid's books about nature. or others if you have younger kids (3-7 years).
Before going to the wild, go to the library with your kid and let him pick his favorite books to read at the campsite.
Play Scavenger Hunt
I love this game! It is a game where the participants make a list of items that must be found in nature. You can make two teams. Each team should find all the items first to win the game. I recommend that you pick items such as an oak tree leaf, a fruit, a feather, etc. so children will learn about nature while searching.
Do you want to make a scavenger hunt even more exciting? Give a task to take a picture of a bird or to record the sound of an animal. Don’t forget to take a camera or a phone to do that.
Play Games
Play games that involve nature like deer, deer, deer, fire tender, food chain lap-sit, flower face, judge nature says, and others that will make your camping trip interesting and educational.
Teach them about Good Camping Etiquette
When you go outdoors with the kids they should know how to behave and what is good camping etiquette. Teach them about the “leave no trace” rule and put a few garbage bags around the camp so they will throw trash there and not leave them on the ground in the camp or in the woods.
Teaching your children to be responsible and environmentally aware is important as they will leave the place as it was, without changing the natural habitat of the wild animals. Did you tell them that bears love food and trash? Make sure you mention this fact so they will be strict to leave the place clean.
Use your imagination and include activities that you see as worthy to do at a campsite with your family members to entertain and learn. Happy camping!
“Tadej Kozar is \the founder of Camping Valley. The site is an extension of my lifestyle and passion for outdoors. Everything that I learn, experience, and find valuable is on the site for you. We live in a technological era, but nature is reminding us more and more that we should go to the places where our heart and soul feel like home.”
Leadership Resources Help Parents Raise Confident Children
As a parent, you want your children to be successful, and success often begins with positive and powerful leadership skills. So how can you encourage these skills in your children? Well, reading these essential resources from Homeschooling Dietitian Mom can be a good place to start!
A Love of Literacy Can Lead to Great Things
Reading can open so many doors for children, and literacy is essential for future leaders.
Encouraging a love of literacy helps children of all ages grow into compassionate, caring and confident adults, all of which are essential leadership skills.
Parents can promote reading and other leadership skills by practicing them on a daily basis.
Shaping a child’s character centers on setting positive examples for them in everyday life, and children pay the most attention to the behaviors of their parents.
Being a self-esteem role model is also crucial for helping children develop confidence.
Goal setting is an effective way for parents to boost their own self-esteem.
One example of a positive goal to model for kids is returning to school to achieve your master’s or doctoral degree. You can advance your career and be an inspiration for your children.
Providing Opportunities for Mistakes is Also Vital
It’s natural for parents to shield their kids from harm but learning from mistakes is so important.
Helping children learn from mistakes, rather than preventing them altogether, is crucial for helping them grow into confident and effective leaders.
Making mistakes will help children accept responsibility and avoid feelings of anxiety.
So, it’s also essential for parents to help children own and admit to their mistakes.
Encouraging literacy, self-confidence and personal responsibility can help your children grow into successful and thriving leaders. More importantly, instilling these principles in your children will help them grow into healthy, happy and thriving adults.
“Lacie Martin created Raise Them Well to help inspire parents to raise their children well by prioritizing love over everything else. She firmly believes that all moms and dads raising kids who know they are loved and cared for are successful parents.”
Churches Can Make a Difference for Senior Immigrants: Here’s How
Moving to a new country is always challenging, but for senior immigrants, the transition is often more difficult. Older adults can have a harder time adapting to a new culture, finding a social support network, and figuring out ways to remain connected to their homeland in an unfamiliar environment. Not only does this make the transition lonelier, but it puts them at serious risk for physical and mental health issues along the way.
When getting to know your new neighbors, try to stay attuned to their needs and offer resources when you can. For example, if they mention they want to send money to relatives in the Philippines, you can point them toward trustworthy services that will send funds without huge fees.
A site like Remitly offers safe and speedy transfers that are either free or cost as low as $3.99 depending on how much you send. You can also offer to help them set up video chats, navigate instant messaging platforms, or create care packages to send to their loved ones. Your input can also help them find a network in their new home. For example, if they’re looking for an opportunity to take a class or connect with the community, suggest some local options.
The benefit here isn’t just the recommendation or resource itself. Although the help can be extremely valuable, this kind of active attention also shows your neighbors that they have a friend and ally. It might seem like a small gesture, but it can go a long way toward helping senior immigrants know they have someone they can turn to.
Provide a Spiritual Community
Religion and spirituality often have a key place in senior immigrants’ hearts. But it’s not always easy to find a welcoming space in a new country. Go out of your way to make your church community as immigrant friendly as you can so that people know they’re welcome to worship with you. For example, if you have a sizable immigrant population that shares a common language, consider offering services in that language to create a space where people can feel more at home.
Not every church is going to have the resources to make something like that possible. However, there are other ways you can ensure your space is welcoming. Many new churchgoers feel unnoticed or left out. Prevent this in your community by creating a welcoming committee made up of congregants dedicated to noticing and greeting church visitors. A simple, “Hello, nice to meet you!” can help visitors know they’re valued in your parish.
Invite, Introduce, and Include
Finally, try to involve senior immigrants in community activities. Make sure they know when social gatherings, fundraisers, and volunteer outings are happening and invite them to come along. Remember, however, that it’s not enough to get them there. To really make an impact and ensure you’re providing a supportive community, you need to make sure they’re truly included.
Do this by making an effort to invite them once they arrive. For example, if you see that they’re sitting by themselves or seem to be looking for a place to be, include them in your conversation or activity. This is especially helpful for immigrants since they may be hesitant to dive into social situations. They may fear inadvertently breaking a social norm. Taking the lead gives them a safe space to observe. It also takes some of the pressure off when trying to navigate a new culture all alone.
Churches Can Make a Difference
Everyone has something valuable to offer to your church community. And your congregation can do its part to make sure senior immigrants feel welcome, safe, and comfortable in their new country. These tips are a wonderful way to keep your space inviting to all. It's also a terrific way to ensure that older immigrants get the resources they need along the way.
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.
Today, I'm going to tell you a little about Traditional Cooking School with Gnowfglins. This awesome online cooking school is not just about cooking. It's about healthy, homesteading, natural, back to basics, cooking. and I am in love with it!
G – God's (not man's creations)
N – Natural (not artificial)
O – Organic (raised without the use of chemical pesticides and fertilizers; raised without drugs, hormones, or synthetic chemicals)
W – Whole (not processed)
F – Foods (not synthesized chemicals)
GL – Grown Locally (not transported from far away)
INS – In Season (not out of season)
Traditional Cooking School with Gnowfglins is an online school with tons of different cooking classes. To introduce new members to her cooking school, Wardee Harmon, the owner, included one of her awesome classes, in the 2020 Ultimate Women's Wellness Bundle. This is how I learned of her, and this is what my review here is based on.
What stood out to me about Traditional Cooking School with Gnowfglins.
When I signed up for my account/membership, I kept forgetting where I put my log-in information. As a result, I kept going in through my Ultimate Bundle (UB) access link. This triggered an email from Wardee regarding whether I was having issues signing up. I also received a text on my phone. I let her know that I was already signed up but that I kept forgetting how to get in (forgot the name and such).
The school team was SUPER responsive and made sure that I had all that I needed to get in with no problems.
What I love the most is that, even though the original e-course I signed up for doesn't give me access to all the courses in the premium school,
I DO have access to a ton of stuff FOR NO EXTRA CHARGE.
For example, as you can see in the screenshot below, which is a picture of my membership page, there is an orientation course. This course helps the user get involved with the private group and it is complete with assignments and all. For example, the first assignment is to introduce yourself in the forum. I posted a couple of days ago and Wardee responded personally.
At this level you also have what is called a “Freebie Cupboard.” (See screenshots below). In this cupboard, I have access to all sorts of free cooking and recipe downloads.
Back to the e-course. I mean LOOK AT THOSE AMAZING DOWNLOADABLES THAT ARE INCLUDED at this level! Isn't that cool? The ones you can't see below the four FREE downloads shown include:
Grab My Book on Amazon by clicking on the book below.
I only promote products I use and love. Clicking on some of the images on this page will take you to a page of a company I am an affiliate with. If you purchase anything, I will get a small commission.
