Young Scholars Academy

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 5815 Tutt Center Point - Colorado Springs, CO 80922
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Good Nutrition Made Simple: What to Remember During National Nutrition Month

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If you feel like you’ve fallen off the healthy habit bandwagon, you’re in luck. March is National Nutrition Month, so it is the perfect time to tackle that health commitment you made at the beginning of the year with renewed energy.

You may be wondering why we celebrate nutrition month and how it can help you get back on track. It’s simple really. Nutrition Month is a time set aside to focus on the importance of making informed food choices and developing healthy eating and exercise habits.

This year the National Nutrition Month theme is “Put Your Best Fork Forward.” So instead of feeling like you have to change everything at once, you can start small, with just one fork at a time. Whether your eating habits involve preparing meals at home or making choices while eating out, it’s important to develop a way of eating that is sustainable.

Are you ready to join the movement? Then here are a few effective ways you can start putting your best fork forward.

  1. Eat a balanced, varied diet.

    balanced diet | Young Scholars Academy in Colorado Eating a variety of nutrient dense foods across all of the food groups reduces your risk of many preventable and primarily lifestyle-based chronic diseases, such as type 2 diabetes, cardiovascular disease, and obesity. Work to incorporate a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats into your daily diet.

  2. Choose lighter options while dining out.

    Finding healthy options at restaurants is now easier than it ever has been. Most restaurant chains offer lighter, healthier choices. As you peruse the menu, look for options that are steamed or roasted. Likewise, ask for sauces, dressing, and cheese on the side, and control your own portions by asking for a to-go box and putting half of your meal in the box.

  3. Set a good example for children.

If you have children, you know how quickly they pick up on things. That is why it is especially important to model good eating habits for children. This modeling begins in the kitchen. Inviting your child into the kitchen to participate in age-appropriate cooking tasks is a fun way to get young ones involved. Serving balanced meals and making the time to enjoy dinner together is also important to help your family build healthy, mindful eating habits.

  1. Eat breakfast every day.

Breakfast is one of the most frequently skipped meals by everyone, but it’s also one of the most important. Breakfast helps get your metabolism going and sets the tone for your eating all day long. If you really don’t have time for breakfast, then at least grab a piece of fruit and a handful of nuts to give you a good mix of carbohydrates, protein, and healthy fats.

  1. Drink more water.

drinking water | Young Scholars Academy in Colorado Water is another essential to a healthy lifestyle. Your body uses water for nearly ever metabolic process it completes. If you have a hard time drinking enough water, try keeping a water bottle with you all day, using a simple tracking system, or flavoring your water with a few pieces of fresh fruit. Try to drink at least half your weight in ounces of water each day.

  1. Adopt the “one more” mentality.

It can be tough to completely overhaul the way you eat all at once. Instead of trying to do it that way, focus on getting in just “one more” healthy food choice each day. If you struggle with veggies the most, work on fitting in one more serving each day. Then once you have that mastered, move on to another healthy habit. Doing a little at a time will make the process much easier and help you stick with it.

If you really want to make your celebration of this month fun, then consider getting involved or organizing some nutrition month activities, such as

  • A cooking demonstration or nutrition event
  • A presentation at your local park or senior center
  • A food donation campaign for your local food pantry or shelter
  • A commitment to try one new healthy recipe as a family each week
  • A visit to a local farmers market or farm
  • A “lunch and learn” on healthy eating
  • A scavenger hunt for healthy foods or recipe ingredients

National Nutrition Month is the perfect time to refocus on the healthy habits you started in January or to invite others to join you in your efforts. Use these tips and remember that it’s about starting small and making simple changes every day that you can stick to long term.

Ideas For Busy Parents For Creative And Healthy School Lunches

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healthy school lunches
Good nutrition helps growing brains!

There is a wealth of information available about the importance of good nutrition in brain functioning. Growing kids, in particular, need to have a balance of complex carbohydrates, proteins, healthy fats and of course, all the vitamins and minerals their little body needs.

The good news is that kids that bring their own lunches and snacks to school don’t have to end up with the same old thing every day. There are a lot of simple, quick, and easy ways to make really interesting, tasty and healthy foods your kids will love.

Go Insulated

One of the best things to invest in is an insulated lunch bag. These will be very helpful in keeping cold foods cool, especially when paired with an ice-pack. By placing the ice-pack in a zip-lock bag, you can prevent any problems with leaks and still keep fresh fruits, vegetables, dips, cheeses and meats at the right temperature.

Healthy Lunches and Snacks

For some healthy yet simple to make lunch options besides traditional sandwiches consider the following:

• Turkey or chicken or cheese wraps using lettuce, thin strips of red or yellow peppers, and a bit of salsa rather than mayonnaise.
• Pasta salad with mixed vegetables, cheese, diced hard boiled eggs or even diced ham. Use an Italian dressing for something different or a ranch dressing for a more traditional taste.
• Whole grain crackers with cheese, meat and your kid’s favorite pickles. Each can be packaged separately, and the child can make his or her own “stackers” for some fun finger food.
• Fresh cut vegetables with a dip made of ranch dressing or plain yogurt with fresh or dried herbs. Try some unique vegetable options such as colored bell peppers, purple or orange cauliflower, fennel and sugar peas for variety.
• Cube up fresh fruit and provide a creamy dip. This can be made with vanilla yogurt or any other flavor your child enjoys. Remember, fruit and vegetables should be paired with a protein for energy.
• Homemade trail mix can include dried fruits, berries and nuts depending on your child’s preferences and what the school allows.
• Mini-pretzels with a side of salsa for dipping are a great snack and healthier that chips or sugary treats.

Be sure to check with the school regarding any issues with children having peanuts or other types of nuts or foods in the school. Providing a good selection of different items for the child in the lunch is always a good option, as is having your child help you in choosing what they would like to have.

What Parents Need To Know About Kids And Dirt

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Young Scholars Academy Colorado
Mud pies aren’t for eating!

As a parent it can be more than a bit unnerving in having to deal with all the strange things that kids do. As spring comes around and children who have been cooped up indoors all year take to the backyard, playgrounds, and parks parent may observe some very perplexing and potentially concerning behaviors.

Children, especially toddlers, are very likely to be learning about the world around them for the first time. This often includes putting things in their mouth, including things like dirt and mud. As a parent your first instinct may be to rush your child to the hospital, but the behavior, if a rare incident, may not be any reason for concern.

Normal Kid Stuff
Believe it or not the EPA or Environmental Protection Agency of the United States has actually completed a study on the prevalence of children eating dirt. They have discovered that about 20% of all normal, healthy and well-adjusted children will eat approximately one teaspoon of dirt sometime before the age of three.

When children are tasting and sampling small amounts of soil it is typically natural curiosity about the world around them. This behavior should be minimal and should not be part of a pattern. In addition, children will often put other objects in their mouths such as toys, sticks, rocks and even dirty hands that may also have some quantity of soil on their surface.

Concerns
There is some natural and real concern in children eating soil, dirt, mud, sand or dust. The biggest issue is contamination with pesticides, herbicides and heavy metals that can be present in any soil.

With a small amount of soil this is typically not a health issue. However, if the child continues to eat soil or other non-food items it is important to contact your doctor immediately.

If you have pets such as cats or dogs, there is an increased risk there may be parasites in the soil. Not all parasites of dogs or cats can be passed to humans, but some can. Treating your pets regularly for worms and parasites can reduce this risk to almost zero. It is also critical to keep the yard free of any animal waste.

As a parent, talk to your doctor if you notice any signs of a child eating dirt. In the vast majority of cases it is just normal experimentation, but you and your doctor can ensure that the child is safe and is not at risk for any possible health issues from the consumption of soil.

Let kids be kids! Thank you for reading!

Maintaining a Healthy Diet and Still Allowing the Foods They Love

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Young Scholars Academy
Foods can be fun and tasty!

Every parent has the same battle at some point in their lives – getting your kids to eat healthy but not completely depriving them of the foods they love. It can be a challenge, yes, but it doesn’t mean you need a degree in diet and nutrition to make sure your kids are eating healthy.

Here are some “Rules to live by” when it comes to making sure your kids are maintaining a healthy diet:

1. Remember you are the supply line – you control the apron strings so to speak. This simply means that you are the one in charge of buying the food as well as when to serve it. Your kids will no doubt pester you for less healthy options but you will need to stand your ground on how much of those less healthy options are kept on hand at any given time. They will eat what’s in the cupboard or fridge.
2. The clean plate club is over-rated. Let your children stop eating when they feel they’ve had enough. Most of us have grown up as card-carrying members of the clean plate club and as such may be battling with nutrition and healthy eating habits. Let your child have some say about their bodies – if they feel full let them be finished.
3. Start your kids young. Their food preferences tend to develop early so make sure you are providing lots of choices for them. Even as babies they know what they like or don’t like. When offering new foods, offer a few bites if they truly don’t like it, don’t push.
4. Don’t bribe with sweets. Goodies and desserts are fine on occasion but don’t use sweets or dessert as the main reason for eating a meal.
5. Finally – be a role model. If your kids see you eating unhealthy foods on a regular basis they’re going to think its ok for them to do it as well.

Choose healthy foods, have at least one meal all together at the table and do your best not to skip meals during the day.

Thank you for reading!

Keeping Kids Cool Through The Dog Days Of Summer

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Young Scholars Academy
Take care in the heat!

Summer is the time of year for running around, playing outdoors, and staying active in the beautiful weather.

However, all this running and physical activity in the heat of the day can put children, and adults, at risk for heat stroke and related types of complications.

Heat stroke is not just a slight problem; it can be extremely harmful and even fatal if not treated immediately once it reaches a severe stage.

The good news is that parents can teach their children to recognize when they are getting too warm and take the right steps to cool off and enjoy the rest of the day.

The earliest signs of heat stroke, sometimes known as heat exhaustion, include symptoms such as:

  • Weakness, fatigue and muscle cramps
  • Feelings or nausea or even vomiting
  • Dizziness and headaches

If the child is not cooled off at this point the symptoms progress to full heat stroke and include elevated body temperature, hot dry skin, lack of sweat production, rapid pulse, difficulty in breathing and agitation and confusion.

To help you child avoid heat exhaustion or the more serious heat stroke teach them to:

  • Always ensure that children bring water with them and hydrate regularly throughout the activity. Children should be limited to water or sports drinks but not sodas, energy drinks or drinks containing caffeine.
  • Wear a hat to help keep direct sun of the head, also wear lighter colored, loose fitting clothing to allow perspiration to evaporate and cool the body.
  • Limit any intensive activity or competitive events in the hottest parts of the day or when humidity levels are high.
  • Encourage kids to find games that can be played in shady areas of the yard or playground area.

Last, and most important, parents need to focus on never leaving a child in a car or leaving a vehicle unlocked so that children can get into the hot interior.

The greatest cause of injury and death due to heat stroke is related to children being left in vehicles, often for as little as five minutes, resulting in a tragedy that could have easily been prevented.

Thank you for reading!