BEST PRACTICES FOR PARENTS

WELLNESS WEDNESDAYS

Wellness is a state of mind.  It starts with the conscious intention to be healthy and balanced.  To respect ourself and others. To live peacefully.  Everything we need follows from this intention. Be mindful of what you eat.  Exercise often.  LOVE LIFE.

                                                 ---Nancy L. Heinrich

What a great year for Growing Healthy Kids!  So many great kids have participated in our educational programs.  So many parents have asked questions, seeking answers for growing their own healthy kids. 

I am grateful to the children, parents, volunteers and supporters of Growing Healthy Kids, the businesses and organizations who have helped our programs to thrive, to everyone who has read Nourish and Flourish, and to all the farmers who grow the foods we need. 

As a gift to wrap up this wonderful year, I am sharing some �best practices for parents� from Growing Healthy Kids' projects, workshops, and lessons:

DO: 

• Find your local farmers markets. 
• Talk with your local farmers.
• Read food labels. 
• Buy foods with less sugar.
• Buy foods with more fiber.
• Eat more kale, dark chocolate, and blueberries. 
• Teach your kids how to make 10 basic recipes.
• Exercise daily.
• Make cookies with applesauce or pumpkin instead of butter.
• Schedule time every day to do nothing. 
• Flavor foods without salt. 
• Eat breakfast. 
• Eat protein in your breakfast � it is brain fuel!
• Drink water.
• Buy cereals, breads and pastas where the first ingredient includes the word, �whole�, as in whole grains.
• Get enough sleep.
• Eat wild salmon, strawberries, and walnuts.
• Buy your kids a lemon squeezer. 
• Take family wellness walks. 
• Buy your kids a pack of basil or oregano to plant.
• Buy a good quality extra virgin olive oil.
• Eat dinner together most nights of the week.
• Practice instant recess.
• Buy vegetables and fruits from your local farmers.
• Have naps.
• Laugh every day.

DON�T:

• Don�t eat foods containing food dyes. 
• Don�t eat farm raised fish.
• Don�t buy foods containing �partially hydrogenated� fats.
• Don�t skip breakfast.
• Don�t eat tilapia.
• Don�t allow cell phones at your dinner table.
• Don�t buy soda.
• Don�t be mean. 
• Don�t buy foods with more than 8 grams of sugar per serving.

A very Merry Christmas to all! 

In gratitude,

Nancy L. Heinrich, MPH

Founder, Growing Healthy Kids, Inc. 

Contest Winners: THE ART OF HEALTHY EATING FOR GROWING HEALTHY KIDS

THANK YOU to Boys and Girls Clubs of Indian River County!  A special thank you to the clubs� art directors for playing with us and helping us teach kids who can now teach others.  Our poster contest has been a blast to do together!  Our collaborationis unleashing the youth voice to improve the health � and lives - of America�s children. 

THE WINNERS of �The Art of Healthy Eating for Growing Healthy Kids� Poster Contest are:

Indian River County, Florida winners:

• Giselle Zamarripa, age 8, Fellsmere
• Lizbeth Jimenez, age 8, Fellsmere
• Amy Kenney, age 8, Vero Beach
• Rian Butler, age 9, Sebastian
• Esmeralda Rosales, age 9, Fellsmere
• Clara Grace Martin, age 9, Vero Beach
• Tamia Bermudez, age 10, Vero Beach
• Alexis Ann Taylor, age 11, Vero Beach
• Hannah Truex, age 14, Sebastian

U.S. winner: 

• Pramuditha Sithumini Madigapola, age 7, Northridge, California

THESE KIDS created designs which contest judges Christine Thomas and Judy Nash (both artists and educators) deemed creative, fun, and inspirational with serious messages for adults.  The power of youth and their voices to teach adults that kids want, need, and crave access to healthy foods is the message these kids are teaching.  

NOW it is up to us to listen.

Artist Lizbeth Jimenez from Fellsmere Boys and Girls Club
shows her design.

Nancy Heinrich teaches a lesson about healthy foods at the
Fellsmere Boys and Girls Club.

Look at the response to Nancy's question about favorite vegetables
at the Vero Beach Boys and Girls Club

Winner Rian Butler at the Sebastian Boys and Girls Club

SINCE HAVING FUN WITH A PURPOSE is key to our success, I want to tell you how much fun it has been to play with Boys and Girls Clubs members and staff on �The Art of Healthy Eating for Growing Healthy Kids� poster contest.  

A VERY SPECIAL THANK YOU to Publix  (www.publix.com), The Fresh Market (www.TheFreshMarket.com), and Growing Healthy Kids for the prizes received by these inspiring kids.  

To your great health, 

Nancy Heinrich

Growing Healthy Kids - improving the health - and lives - of America's children, one child and one garden at a time.  To learn more about our education programs, go to www.growinghealthykids.me.

HOW TO EAT HEALTHY: 3 TIPS FOR TEACHING KIDS TO CUT DOWN ON SUGAR

Make some healthy snacks for kids like I do.  Young's Produce Market.  

THIS WEEK I had the pleasure of speaking with a young boy and his dad at the end of their shopping visit to the eclectic Growing Healthy Kids Variety Store in Vero Beach, Florida.  The boy was 11 or 12 years old and appeared to be overweight.  I asked him what he was doing to stay active this summer.  He told me he was attending camp at The Skate Factory, a place my own son attended regularly when he was on the hockey team there. 

We talked about the daily exercise he was getting at The Skate Factory and how important exercise is for keeping kids healthy.  His dad silently nodded in agreement with me (out of his son�s line of vision, of course). 

I said to the boy, �You know it's important to cut down on the number of sodas you drink, right?�  I could tell by his answer that he probably drinks too much soda, as further evidenced by his dad's smile and comment:  �Yes, we�ve been reading the educational messages you have in your store.� 

�When you�re skating at summer camp, drink plenty of water!�  (The goal for children is at 5 to 8 cups of water every day.)   �Take some fresh fruit or veggies with you for a healthy snack instead of the juice boxes.�   I ended our quick educational session by asking the boy if he could help me by teaching other kids what he had just learned.  He smiled and said yes.  His dad seemed appreciative for having someone talk with his son in a positive way about how to avoid high sugar foods.  I got the clear message from this concerned dad that he was concerned about his son�s weight.   �Thank you for what you are doing here. We�ll be back!�

Here at 3 tips to help your kids eat less sugar:

1. Drink less soda, including diet soda. 
2. Drink 5-8 cups of water a day (adults need at least 8 cups a day).
3. Eat fruit or veggies instead of drinking fruit juice or fruit drinks. 

How will you help your kids eat and drink less sugar and get to a healthier weight?

Sincerely,

Nancy Heinrich

Founder, Growing Healthy Kids, Inc.

A nonprofit organization dedicated to halting, reversing, and preventing childhood obesity, one child and one garden at a time. 

To learn more about our education projects and how you can help, go to www.growinghealthykids.me.