Wednesday, December 25, 2013



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:


  • 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 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.