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
