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 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 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.
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
