Scrambling Out the Door? Don’t Forget Breakfast!

Father Sitting at the Breakfast Table Eating Fruit With His DaughterThat phrase about breakfast you probably heard growing up is still ingrained in your brain: “Breakfast is the most important meal of the day.” But is it still true today? You bet. However, it’s more likely that your family’s morning “scramble” means that they’re colliding with each other while leaving the house for work and school, instead of sitting down together for a nutritious a.m. meal. Continue reading

Make the Most of Recess!

Group of kids elastic ropes together on the streetHealth experts say that kids ages six to 17 years old should get at least 60 minutes of exercise each day, but even recess times can vary from state to state during the school year. (Many parents and teachers have spoken out when recess time has been slashed, asking for more break time to benefit young students.) Parents with kids who home school have an even bigger challenge if they’re slipping into less-structured playtime. And even in summer, despite all of the chances to be outdoors, computer games may still beckon inside or on the sidelines. Continue reading

Chicken, Mushroom, and Barley Soup

Homemade mushroom soup with millet and vegetables in white plate(Serves 8)

Ahhh, soup! This one is flavorful, hearty, and nutritious, and should get you in the mood for fall right around the corner. Each one-cup serving is only 130 calories with just 12 g of carbs, 3 g fat, 260 mg of sodium, and 4 g of sugar, with good sources of both protein (15 g) and potassium (520 mg). Pick up pre-cooked rotisserie chicken in the grocery store as a time-saver, if you’re short on time to cook the chicken yourself, or if you don’t already have leftover chicken. Preparation is fast, whether you make it the night before or for same-day servings. It travels well for kids’ lunches, too!  Continue reading

Oat-Banana Breakfast Cookies

Home made cookies made of cereal and fruits(Serves 14)

Dessert for breakfast? Not really! Yet these cookies can certainly do double-duty in the morning as a healthier grab-and-go breakfast choice, paired up with a cup of fruit, or as an after-school (or after-dinner!) snack. Just 112 calories each, with zero cholesterol, just 6 g of fat, and 84 g sodium, these potassium-rich (147 mg) nibbles also boast 2 g each of fiber and protein.  Continue reading

You’re in the Driver’s Seat: Don’t Leave Kids or Pets in Hot Cars

portrait of mother and little daughter driving in car togetherIf you’re rushing around as the family’s “taxi driver” between activities, appointments, and errands, you might just be taking precious cargo for granted. Don’t: In 2018 (the deadliest year on record in the past 20 years, according to the National Safety Council [NSC]), 52 children in the U.S. died when left in a locked, hot car. Pediatric vehicular heatstroke or PVH (also known as hyperthermia) was the cause of almost 800 kids dying since 1998. Continue reading

Ticks: Unwelcome Guests Who Pack More Than One Disease

Concept of healthy lifestyle with dog and man hiking outdoorRoughly 300,000 people may get Lyme disease annually in the U.S., but only about 30,000 even get reported to the Centers for Disease Control and Prevention (CDC) each year. The bug responsible? The black-legged (formerly deer) tick. These small, blood-sucking bugs that live outdoors in grass, leaf piles, trees, and shrubs like to hitch a ride on you, your dog, or your cat. Unlike other bugs, ticks like to stick around by remaining attached to your body after they bite. Most tick bites are harmless. But there are almost 60 different tick species known to bite and transmit illnesses to people. Diseases (like Lyme) or bacterial infections (like Rocky Mountain spotted fever and others) often cause symptoms within the first few days or weeks. Continue reading

Fruit Skewers with Yogurt Dip

Fresh-fruit kebab, shallow depth(Serves 4)

Kid-friendly, but satisfying for any crowd, these refreshing fruit “kebabs” are a welcome addition to the breakfast, brunch, or picnic table. Pretty on a platter, use as an “anytime” fruit starter or light dessert because this recipe can easily multiply. And with each serving of two fruit skewers with 1 ½ tablespoons of dip adding up to just 71 calories, plus zero cholesterol and fat, you can indulge a bit! Low in carbs (18 g) and sodium too (10 mg), you also get 2 g of fiber, 1 g of protein, and 174 mgs of potassium. Continue reading