tag:blogger.com,1999:blog-83537605475565209592024-03-13T18:43:59.745-04:00GROWING HEALTHY KIDSWe design and deliver solutions for parents, schools, and organizations to improve the health of America's children. Growing Healthy Kids, Inc. is a non-profit organization working to improve health literacy and halt, reverse, and prevent childhood obesity...because failure to protect America's children from obesity-related diseases is not an option. Enjoy WELLNESS WEDNESDAYS!Nancy Heinrich-Growing Healthy Kidshttp://www.blogger.com/profile/17719406331434875956noreply@blogger.comBlogger510125tag:blogger.com,1999:blog-8353760547556520959.post-49339269005143124032023-01-25T10:32:00.041-05:002023-01-28T10:58:14.063-05:00WELLNESS WEDNESDAYS: What the World Needs Now<p> </p><p style="text-align: center;"><b><span style="font-size: x-large;">"Lord, make me an instrument of thy peace. Where there is hatred, let me sow love."</span></b></p><p> --Francis of Assisi</p><p>We have entered this new year with a preponderance of violence. </p><p>How can children be expected to grow up surrounded with kindness, love, and peace when daily newscasts are filled with the ugliness of violence? It is OK to turn off the TV and not watch the news. I certainly do it. It is OK to light candles and create a loving home space where the art of conversation can be enjoyed and shared with children. </p><p>If we fail to create the world in which we want our children to be raised, then we have no one to blame but ourselves if the cycle of violence continues to the next generation. Raising kind and loving children is key to raising healthy children who will love themselves and care for the planet which we all call home. Sow what you want to grow. I choose to sow seeds of love. </p><p>With love and kindness,</p><p>Nancy Heinrich, MPH</p><p>Founder and Wellness Architect</p><p><br /></p>Nancy Heinrich-Growing Healthy Kidshttp://www.blogger.com/profile/17719406331434875956noreply@blogger.comtag:blogger.com,1999:blog-8353760547556520959.post-38085052068813748982021-12-29T11:56:00.022-05:002022-01-23T12:42:11.021-05:00WELLNESS WEDNESDAYS: Children and Childhood Obesity<p><b><span style="font-size: x-large;"><span style="font-family: Tahoma, sans-serif;">“Children who have
obesity are at greater risk for diseases such as type 2 diabetes and heart
disease, which have a significant impact on health and healthcare costs.</span><span style="font-family: Tahoma, sans-serif;"> </span><span style="font-family: Tahoma, sans-serif;">Obesity can also increase the risk for severe
symptoms of COVID-19, even among children.</span><span style="font-family: Tahoma, sans-serif;">
</span><span style="font-family: Tahoma, sans-serif;">Additionally, decades of data show that children of color and those
growing up furthest from economic opportunity are at greatest risk for obesity.”</span></span></b></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"> --Robert Wood Johnson Foundation<o:p></o:p></span></p>
<p class="MsoNormal"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjyrhuf8UwYtg0SKvLUiEVbOPBzrBxTNod8ngRe5hvPlzPuKYzwztB8ShWrtvsC7BltUKUq9mZx1F_2cDCwlgh5fqiNJ85oVlqPgPjVk46yvlMBr1NIM_xXjNGim668xV7sNBwJe894wq3XAyDnddnW_DwFrWDgQO1-Kiv1IlqlFWKSKn5RWsnXlV7q=s1052" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="700" data-original-width="1052" height="213" src="https://blogger.googleusercontent.com/img/a/AVvXsEjyrhuf8UwYtg0SKvLUiEVbOPBzrBxTNod8ngRe5hvPlzPuKYzwztB8ShWrtvsC7BltUKUq9mZx1F_2cDCwlgh5fqiNJ85oVlqPgPjVk46yvlMBr1NIM_xXjNGim668xV7sNBwJe894wq3XAyDnddnW_DwFrWDgQO1-Kiv1IlqlFWKSKn5RWsnXlV7q=s320" width="320" /></a></div><p></p><p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>Please consider</b> these realities:<o:p></o:p></span></p>
<p class="MsoNormal"></p><ul style="text-align: left;"><li><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Adult obesity rates continue to increase.<span style="mso-spacerun: yes;"> </span>Four in 10 adults in the US are obese. </span></li><li><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Youth age 2-19 obesity rates continue to increase.<span style="mso-spacerun: yes;"> </span>One in 5 children and adolescents in the US
have obesity.</span></li></ul><p></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">According to Centers for Disease Control and Prevention,
parents can do 5 things at home to prevent childhood obesity:<o:p></o:p></span></p>
<p class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%; mso-fareast-font-family: Tahoma;"><span style="mso-list: Ignore;">1.<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; line-height: normal;"><b> </b></span></span></span><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>Eat</b> rainbows<o:p></o:p></span></p>
<p class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%; mso-fareast-font-family: Tahoma;">2<b>.<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; line-height: normal;"> </span></b></span><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>Move</b>
more<o:p></o:p></span></p>
<p class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%; mso-fareast-font-family: Tahoma;"><span style="mso-list: Ignore;">3.<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; line-height: normal;"><b> </b></span></span></span><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>Slow</b>
down on sugar<o:p></o:p></span></p>
<p class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%; mso-fareast-font-family: Tahoma;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span><span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; line-height: normal;"><b> </b></span></span></span><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>Limit
</b>screen time<o:p></o:p></span></p>
<p class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%; mso-fareast-font-family: Tahoma;"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>Sleep</b>
well<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>We can ALL benefit</b> from using these suggestions to live
healthier lives every day.<span style="mso-spacerun: yes;"> </span>Growing Healthy Kids is focused on creating solutions to reverse and prevent childhood obesity
and building partnerships with others committed to ensure that <b>all </b>children
have access to healthy foods.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>There is an urgency</b> to end this childhood obesity crisis
and protect children’s health and lives.<span style="mso-spacerun: yes;"> For example, children diagnosed with type 2 diabetes can expect to have a shorter life by 15-17 years. </span><span style="mso-spacerun: yes;"> </span></span></p><p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>Together</b>, we can do great
things to improve the health – and lives – of America’s children. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">With love and kindness,</span><span style="color: #2e2e2e; font-family: "Tahoma",sans-serif;"><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Nancy Heinrich, MPH<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Founder and Wellness Architect <o:p></o:p></span></p><p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>Photo above</b>: Kids at a Growing Healthy Kids workshop getting ready to visit the Vero Beach Farmers Market</span></p>Nancy Heinrich-Growing Healthy Kidshttp://www.blogger.com/profile/17719406331434875956noreply@blogger.comtag:blogger.com,1999:blog-8353760547556520959.post-75632746573296985152021-12-22T16:21:00.024-05:002022-01-16T17:01:24.050-05:00WELLNESS WEDNESDAYS: What You Eat Matters<p><b><span style="font-size: x-large;"><span style="font-family: Tahoma, sans-serif;">“If slaughterhouses had glass walls, everyone would be
vegetarians.”</span></span></b></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"> --Paul McCartney<o:p></o:p></span></p>
<p class="MsoNormal"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEi8e_XcUERcByUH51SNlSj25mS1H7ZetRTFWTglN96zBSSMDaeH6_LJAUEQpwoXAebIEofH__EHmcY7MXoORSLFjKQeOht0Du9BS5HyfkEGxJ9MMSoEJ61cQ1q0XqIiHnJa7WruwLake5DIa_eVgqQRN5cy9nwq_QwJbVsNqWa7ZbrwB791TTNmmAGX=s640" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEi8e_XcUERcByUH51SNlSj25mS1H7ZetRTFWTglN96zBSSMDaeH6_LJAUEQpwoXAebIEofH__EHmcY7MXoORSLFjKQeOht0Du9BS5HyfkEGxJ9MMSoEJ61cQ1q0XqIiHnJa7WruwLake5DIa_eVgqQRN5cy9nwq_QwJbVsNqWa7ZbrwB791TTNmmAGX=s320" width="240" /></a></div><p></p><p class="MsoNormal"><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"><b>What you eat</b> either feeds disease or heals. Your choice.</span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"> </span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>By eating a variety</b> of plants (mainly vegetables, fruits, legumes, and
whole grains), you are healing yourself, especially when you choose organically
grown foods.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>Plant-based eating</b> is a delightful way to support local farmers, learn to create new dishes for family and
friends to enjoy, and eat food because it makes you feel great and doesn’t
leave knots in your stomach, as often happens from consuming meat, due to
delayed digestive times.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>Take a week</b> and think about small changes you can make to what you eat every day to shift to plant-based eating.<span style="mso-spacerun: yes;"> At the end of a week, </span>stop
eating all animal products for a month.<span style="mso-spacerun: yes;"> Avoid processed foods, especially those with ingredients you can't pronounce. </span>Record the changes in how you feel, sleep, think.<span style="mso-spacerun: yes;"> </span>Give it a shot and be amazed. Heal to be healthy. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>What you eat matters.</b> For your health and the health of
your children. For our minds, bodies, and spirit. For the health of our planet.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">With love and kindness,</span><span style="color: #2e2e2e; font-family: "Tahoma",sans-serif;"><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Nancy Heinrich, MPH<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Founder and Wellness Architect <o:p></o:p></span></p><p class="MsoNormal"><b><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Photo above: Kevin O'Dare sharing fresh herbs with a youth at a Growing Healthy Kids'</span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"> workshop. </span></b></p>Nancy Heinrich-Growing Healthy Kidshttp://www.blogger.com/profile/17719406331434875956noreply@blogger.comtag:blogger.com,1999:blog-8353760547556520959.post-66250059442722619362021-12-15T15:43:00.013-05:002022-01-06T13:51:05.975-05:00WELLNESS WEDNESDAYS: Love Your Farmers<p> <b style="text-align: center;"><span style="font-size: x-large;">"When you follow a vegan diet, there is much less need for surgeons to clean out your arteries or intestinal tract."</span></b></p><div class="separator" style="clear: both; text-align: center;"> --Neal Barnard, MD, Founder of Physicians Committee for Responsible Medicine</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgADuIbZc03vEKNIvdCEIAhen949DBEIwVfVkMSJ39nEMmN4RcOL3FbIoUCz9-z6p_Ok62qs7Bcrz0ICICZIT-3qbNioqp6ujLeZnY4srhAdzabRpgD5frHtzXVhuKgA9J3-1tEdMJ_CyZPLKCEuLCyCrFrtQZ9J8rQ8LQRYNOyYIcxyplSbd6o7Bs_=s4017" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3013" data-original-width="4017" height="240" src="https://blogger.googleusercontent.com/img/a/AVvXsEgADuIbZc03vEKNIvdCEIAhen949DBEIwVfVkMSJ39nEMmN4RcOL3FbIoUCz9-z6p_Ok62qs7Bcrz0ICICZIT-3qbNioqp6ujLeZnY4srhAdzabRpgD5frHtzXVhuKgA9J3-1tEdMJ_CyZPLKCEuLCyCrFrtQZ9J8rQ8LQRYNOyYIcxyplSbd6o7Bs_=s320" width="320" /></a></div><p><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"><b>Planning meals begins</b> with the local farmers.</span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"> </span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;">What are they growing and harvesting each month?</span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"> </span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;">Recently, to my Indiana winter delight, I
have been able to buy green onions, garlic, cabbage, and salad greens from several
farmers at the New Albany Farmers Market.</span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"> </span></p>
<p class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Fresh
green onions</span></b><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">, also known as spring onions, add delightful
crunch and flavor to my lunchtime salads and are always a favorite ingredient for my
Mexican meals featuring slow cooked black beans and brown jasmine rice. <b style="mso-bidi-font-weight: normal;">Garlic</b> (pictured above) is a must-have ingredient in
every kitchen, especially the Growing Healthy Kids Test Kitchen.<span style="mso-spacerun: yes;"> </span>You can always tell the
difference between fresh and old garlic when you slice garlic cloves.<span style="mso-spacerun: yes;"> </span><b style="mso-bidi-font-weight: normal;">Cabbage, </b>a superstar cruciferous vegetable with strong anti-cancer properties, is an unsung hero in the kitchen-it is so delicious when gently steamed and
served with brown rice, black beans, and egg rolls (my new winter comfort food meal). <b style="mso-bidi-font-weight: normal;">Salad
greens</b> are a staple for me, as having a salad at least 5 days a week is one
of my goals that makes meal planning so easy.<span style="mso-spacerun: yes;">
</span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>Support your local farmers.</b><span style="mso-spacerun: yes;"> </span>If you see a fruit or vegetable you haven’t
tried yet, ask farmers how the farmers use them. <span style="mso-spacerun: yes;"> </span>Teach your children to be curious.<span style="mso-spacerun: yes;"> </span>Eat from the main food groups - fruits,
vegetables, whole grains, and legumes (beans and lentils) – every day. Eat nuts and seeds in moderation.<span style="mso-spacerun: yes;"> Limit/eliminate foods from animals. </span></span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;">This way of eating is so good and good for
you, your kids, and our planet!</span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">With love and kindness,</span><span style="color: #2e2e2e; font-family: "Tahoma",sans-serif;"><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Nancy Heinrich, MPH<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Founder and Wellness Architect <o:p></o:p></span></p>Nancy Heinrich-Growing Healthy Kidshttp://www.blogger.com/profile/17719406331434875956noreply@blogger.comtag:blogger.com,1999:blog-8353760547556520959.post-79217290472561289912021-12-08T12:32:00.032-05:002021-12-19T14:11:42.085-05:00WELLNESS WEDNESDAYS: Cruciferous Delights<p><b style="text-align: center;"><span style="font-size: x-large;">"Nobody cares if you can't dance well. Just get up and dance."</span></b></p><div class="separator" style="clear: both; text-align: center;"> --Martha Graham</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEicndH91yQxnkWISCMCIN1t33xKMAwgiv4UUL73_o0hpzZ2uP-IpoTJlcX7FzdabcwASTnJhndKpVzHVBhD4zE2j2kGgQySM5JEIPtWC-TG4dLBBk_XRcP75BCpFrpqYoAA3h3oUp26AoEuo-bX3Cht5E7a_BpayIMr8ho1pbt3aQrQGPeSHo1l609G=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEicndH91yQxnkWISCMCIN1t33xKMAwgiv4UUL73_o0hpzZ2uP-IpoTJlcX7FzdabcwASTnJhndKpVzHVBhD4zE2j2kGgQySM5JEIPtWC-TG4dLBBk_XRcP75BCpFrpqYoAA3h3oUp26AoEuo-bX3Cht5E7a_BpayIMr8ho1pbt3aQrQGPeSHo1l609G=w240-h320" width="240" /></a></div><p class="MsoNormal"><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"><b>Eating with the seasons has always been my way.</b></span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"> </span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;">Since growing up in Sacramento, California
where I got spoiled being able to enjoy fresh fruits and vegetables year round,
I now appreciate eating with the seasons. I don’t need access to every
fruit and vegetable every month of the year, unlike many Americans who don’t think about the energy it takes to transport foods
from one side of the country to the other or from South America to the
U.S.</span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"> </span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>At the New Albany (Indiana) Farmers Market,</b> it has been great to find small farmers “growing under cover” in
the winter, raising cruciferous vegetables such as green and purple cabbage, Napa and savoy cabbage, bok choy.<span style="mso-spacerun: yes;">
</span>This <i>Brassica</i> genus family of veggies, including broccoli, cabbage, cauliflower, and kale, is known for strong anti-cancer properties. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>The Growing Healthy Kids Test Kitchen </b>has been filled with the wonderful flavors of curries and soups featuring cruciferous veggies grown by some of my favorite Indiana and Kentucky farmers.<span style="mso-spacerun: yes;"> </span>Simply steaming half a small head of sliced
green cabbage to enjoy with parsley potatoes and vegan sausages is one of my favorite winter comfort meals. Shredded purple cabbage will be on top of tonight's tempeh tacos! Enjoy your own cruciferous delights! <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">With love and kindness,</span><span style="color: #2e2e2e; font-family: "Tahoma",sans-serif;"><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Nancy Heinrich, MPH<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Founder and Wellness Architect <o:p></o:p></span></p>Nancy Heinrich-Growing Healthy Kidshttp://www.blogger.com/profile/17719406331434875956noreply@blogger.comtag:blogger.com,1999:blog-8353760547556520959.post-9627789340768123062021-12-01T16:50:00.024-05:002021-12-05T18:09:30.864-05:00WELLNESS WEDNESDAYS: Food Insecurity<p><b><span style="font-size: x-large;"><span style="font-family: Tahoma, sans-serif;">Food Security definition:</span><span style="font-family: Tahoma, sans-serif;"> </span><span style="font-family: Tahoma, sans-serif;">the state of having reliable
access to a sufficient quantity of affordable, nutritious food.</span></span></b></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><o:p> </o:p></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidu8ntPJg4mwDTXT7JQidb1defKGtYo5IM7kdn6torZrySyCrTMrjJXexdEGxN8bHM2SfLmrWu1DmNAgeU9NE-j0SAVIO9pEtavsLQ2oreqk8GySFJoLCTNmSUxEAJXVuThmGrbN_gNiw/s640/New+Albany+Farmers+Mkt+squash+beans+and+potatoes.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidu8ntPJg4mwDTXT7JQidb1defKGtYo5IM7kdn6torZrySyCrTMrjJXexdEGxN8bHM2SfLmrWu1DmNAgeU9NE-j0SAVIO9pEtavsLQ2oreqk8GySFJoLCTNmSUxEAJXVuThmGrbN_gNiw/s320/New+Albany+Farmers+Mkt+squash+beans+and+potatoes.jpg" width="320" /></a></div><br /><p></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>A recent solicitation</b> arrived in the mail from Dare
to Care, a food bank in Louisville, Kentucky. This organization has a huge
warehouse on the south side of Louisville where fresh and perishable foods along
with canned goods with long shelf lives are loaded into trucks for distribution
to church pantries, school backpack blessings programs, and emergency
centers helping local residents meet their basic needs for food. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>Children shouldn’t go hungry.</b><span style="mso-spacerun: yes;"> </span>But many do.<span style="mso-spacerun: yes;">
</span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>Food insecurity is real</b> for millions of Americans. If you
work full-time earning the federal minimum wage ($7.25/hour), you live below
the federal poverty level.<span style="mso-spacerun: yes;"> </span>In 2021, the
federal poverty level for a family of four (excluding Hawaii and Alaska) is
$26,500.<span style="mso-spacerun: yes;"> </span>One wage earner in a family of
four making minimum wage working 40 hours a week earns $15,080/year. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>Children shouldn’t go hungry.</b><span style="mso-spacerun: yes;"> </span>But many do.<span style="mso-spacerun: yes;">
</span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>Relying on food banks</b> will not lead Americans to long-term
food security, but it is at least a short-term bandaid on our nation’s economic
crisis of expecting people to meet their basic needs on less than a living
wage.<span style="mso-spacerun: yes;"> </span>Until the nation’s leaders raise
the federal minimum wage for workers to a living wage, children will go hungry
and families will be desperate to receive what they can get at food banks like
Dare to Care.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>Children shouldn’t go hungry.</b><span style="mso-spacerun: yes;"> </span>But many do. Be part of the solution.<span style="mso-spacerun: yes;"> </span>Support your
local food banks or church food pantry with a gift of money and/or your volunteer
time.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">With love and kindness,</span><span style="color: #2e2e2e; font-family: "Tahoma",sans-serif;"><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Nancy Heinrich, MPH<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Founder and Wellness Architect <o:p></o:p></span></p>Nancy Heinrich-Growing Healthy Kidshttp://www.blogger.com/profile/17719406331434875956noreply@blogger.comtag:blogger.com,1999:blog-8353760547556520959.post-81563568212855525182021-11-24T15:37:00.050-05:002021-11-27T13:00:01.018-05:00WELLNESS WEDNESDAYS: What I am Thankful For<p> </p><p class="MsoNormal"><span style="font-family: Tahoma, sans-serif;"><b><span style="font-size: x-large;">"I don't have to chase extraordinary moments to find happiness - it's right in front of me if I'm paying attention and practicing gratitude."</span></b></span></p><p class="MsoNormal"><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"> --Brene Brown</span></p><p class="MsoNormal"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjd8i52p2WkB_9bXYXovpGlbWVrXpbIspHNjB6uNL-eqxZD7Ouf48S_JulLUcLCSycx1YHYIgCIJ81hGSOBtt-zVy8AfzT5XFawLB-eIvLA4ck4jpm4UyOXRd1z7DIZCeW0qrRFm3c4MC4/s640/New+Albany+Farmers+Mkt+pumpkins.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjd8i52p2WkB_9bXYXovpGlbWVrXpbIspHNjB6uNL-eqxZD7Ouf48S_JulLUcLCSycx1YHYIgCIJ81hGSOBtt-zVy8AfzT5XFawLB-eIvLA4ck4jpm4UyOXRd1z7DIZCeW0qrRFm3c4MC4/s320/New+Albany+Farmers+Mkt+pumpkins.jpg" width="320" /></a></div><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"><b>In November </b>the days grow shorter. I am packing more activities
into the daylight hours. As I spend more time indoors, I use the silence to reflect.</span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"> </span><p></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>Since March 2020</b>, when the U.S. went into COVID-19 lockdown, our
lives have changed dramatically.<span style="mso-spacerun: yes;"> </span>The
concept of staying healthy took on a new meaning, as those with diabetes and
obesity being found to be at high risk for infection with COVID, being hospitalized,
and dying. Every week, people talk in hushed tones about someone they know at work
or at church who got infected or who has died. </span></p><p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>At the beginning of 2021,</b>
vaccines to protect against COVID became available, offering hope and light. When the state asked for
employees to step forward and help work in county health department vaccine clinics,
I stepped forward.<span style="mso-spacerun: yes;"> </span>I worked with an
incredible team of registered nurses in Corydon, Indiana to help them get vaccines into
arms. I saw bravery in our health professionals, often working double shifts,
to get every dose of vaccine administered and documented, not wanting to waste
even one single dose.<span style="mso-spacerun: yes;"> </span>I remembering
calling people at the end of long work days those first few weeks in January, telling them we had an extra dose and
that we would wait for them and could they come right over to the health
department.<span style="mso-spacerun: yes;"> </span>The people I called on the health department's fill-in list dropped
what they were doing to drive over for a chance to be one of the first in the state to be
vaccinated, giving themselves protection from the fear of infection, disease,
and death. We worked in unity to help our neighbors stay
safe and healthy. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>As families gather safely</b> to give thanks, I give thanks
for my family and all they do to support our mother’s desire to age in
place.<span style="mso-spacerun: yes;"> </span>I give thanks for the world’s health
care heroes.<span style="mso-spacerun: yes;"> I give thanks for farmers, especially the pumpkin farmers in Indiana (see picture above). I am thankful for parents who have navigated deep waters to protect their children through the pandemic. I am thankful for every breath I take. </span>I am thankful for the gift
of life every day. What are you thankful for?<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">With love and kindness,</span><span style="color: #2e2e2e; font-family: "Tahoma",sans-serif;"><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Nancy Heinrich, MPH<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Founder and Wellness Architect <o:p></o:p></span></p>Nancy Heinrich-Growing Healthy Kidshttp://www.blogger.com/profile/17719406331434875956noreply@blogger.comtag:blogger.com,1999:blog-8353760547556520959.post-82665951252464536812021-11-17T07:00:00.017-05:002021-11-23T18:13:25.780-05:00WELLNESS WEDNESDAYS: Kick Ass Chili<p style="text-align: center;"><b style="font-size: xx-large;">"Any man that eats chili and cornbread can't be all bad." </b></p><p class="MsoNormal"> --Carroll Shelby</p><p class="MsoNormal"><span face="Tahoma, sans-serif" style="font-size: x-large;"><b></b></span></p><div class="separator" style="clear: both; text-align: center;"><span face="Tahoma, sans-serif" style="font-size: x-large;"><b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjfxDNjXH4u0C_yh8bcbhDMleBoLCDE3IyLUHHuNGlrXW49IeQ7TNKSUv3nW3KBLDeO9c8a-eUjQiYEeeYVDgHwrzY_D3PKcxbOLpEtQDNR9xxFYY26HUjQCcrXHe8iwB2VDsTSCWfmdI/" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="129" data-original-width="389" height="127" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjfxDNjXH4u0C_yh8bcbhDMleBoLCDE3IyLUHHuNGlrXW49IeQ7TNKSUv3nW3KBLDeO9c8a-eUjQiYEeeYVDgHwrzY_D3PKcxbOLpEtQDNR9xxFYY26HUjQCcrXHe8iwB2VDsTSCWfmdI/w383-h127/image.png" width="383" /></a></b></span></div><span face="Tahoma, sans-serif" style="font-size: x-large;"><span face="Tahoma, sans-serif" style="font-size: 12pt;"><p class="MsoNormal"><span face="Tahoma, sans-serif" style="font-size: 12pt;"><b style="font-weight: bold;">A couple of years ago,</b> a good friend talked me into entering a local chili contest so there would be a meat-free version for people to sample. I created this excellent recipe for that contest but dreaded having to work in a park using only a propane tank for cooking and heating. When the
chili contest was cancelled due to inclement weather, I did not</span><span face="Tahoma, sans-serif" style="font-size: 12pt;"> have to deal with the propane tank. Oh, happy day!</span></p></span></span><p></p><p class="MsoNormal"><span face="Tahoma, sans-serif" style="font-size: 12pt;"><b>I love making</b> this chili in the fall when friends
come for dinner.</span><span face="Tahoma, sans-serif" style="font-size: 12pt;"> If you put together the ingredients in the morning, </span><span face="Tahoma, sans-serif" style="font-size: 12pt;">you can put it in a crock pot on low and let it simmer the rest of the day while
you play. If you have a local farmer who grows bell peppers, you can use green peppers or use a combination of green and purple, yellow, and red. Make a pan of cornbread, chop up green onions and avocado, slice up a lime to squeeze on top of the chili, and enjoy!</span></p>
<p class="MsoNormal" style="text-align: center;"><b style="mso-bidi-font-weight: normal;"><span face=""Tahoma",sans-serif" style="font-size: 18pt; line-height: 107%;">Growing
Healthy Kids: Kick Ass Chili </span></b></p><p class="MsoNormal" style="text-align: center;"><b style="mso-bidi-font-weight: normal;"><span face=""Tahoma",sans-serif" style="font-size: 18pt; line-height: 107%;">(for People who don’t eat meat and other kind
souls)<o:p></o:p></span></b></p>
<p class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span face=""Tahoma",sans-serif" style="font-size: 14pt; line-height: 107%;">This
is an amazing chili recipe.<span style="mso-spacerun: yes;"> </span>Freezing the
tofu adds great texture.<span style="mso-spacerun: yes;"> </span>Letting the
tofu soak up the marinade overnight adds great flavor.<span style="mso-spacerun: yes;"> </span>Trust me on the peanut butter.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></b></p>
<p class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span face=""Tahoma",sans-serif" style="font-size: 14pt; line-height: 107%;">STEP
ONE: <o:p></o:p></span></b></p>
<p class="MsoNormal"><span face=""Tahoma",sans-serif" style="font-size: 14pt; line-height: 107%;">Place a container of extra firm organic tofu in the
freezer.<span style="mso-spacerun: yes;"> </span>The day before you want to make
chili, take package out of freezer and defrost in fridge overnight. <o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Tahoma",sans-serif" style="font-size: 14pt; line-height: 107%;">The next day, open tofu package, drain liquid, and squeeze
all excess liquid from the block of tofu.<span style="mso-spacerun: yes;">
</span><o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Tahoma",sans-serif" style="font-size: 14pt; line-height: 107%;">Mix together in large mixing bowl:<o:p></o:p></span></p>
<p class="MsoNormalCxSpMiddle" style="margin-left: 0.5in; mso-add-space: auto; mso-list: l1 level1 lfo1; text-indent: -0.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 14pt; line-height: 107%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt "Times New Roman";">
</span></span></span><!--[endif]--><span face=""Tahoma",sans-serif" style="font-size: 14pt; line-height: 107%;">3 Tablespoons tomato paste<o:p></o:p></span></p>
<p class="MsoNormalCxSpMiddle" style="margin-left: 0.5in; mso-add-space: auto; mso-list: l1 level1 lfo1; text-indent: -0.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 14pt; line-height: 107%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt "Times New Roman";">
</span></span></span><!--[endif]--><span face=""Tahoma",sans-serif" style="font-size: 14pt; line-height: 107%;">3 Tablespoons soy sauce<o:p></o:p></span></p>
<p class="MsoNormalCxSpMiddle" style="margin-left: 0.5in; mso-add-space: auto; mso-list: l1 level1 lfo1; text-indent: -0.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 14pt; line-height: 107%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt "Times New Roman";">
</span></span></span><!--[endif]--><span face=""Tahoma",sans-serif" style="font-size: 14pt; line-height: 107%;">3 Tablespoons smooth peanut butter<o:p></o:p></span></p>
<p class="MsoNormalCxSpMiddle" style="margin-left: 0.5in; mso-add-space: auto; mso-list: l1 level1 lfo1; text-indent: -0.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 14pt; line-height: 107%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt "Times New Roman";">
</span></span></span><!--[endif]--><span face=""Tahoma",sans-serif" style="font-size: 14pt; line-height: 107%;">½ cup vegetable broth<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Tahoma",sans-serif" style="font-size: 14pt; line-height: 107%;">Crumble tofu into 1/2” pieces and mix thoroughly with tomato
paste mixture. Cover with plastic wrap and place in fridge to marinate tofu till
ready to make chili (at least 4 hours, overnight is even better).<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span face=""Tahoma",sans-serif" style="font-size: 14pt; line-height: 107%;">MEANWHILE…STEP
TWO:<o:p></o:p></span></b></p>
<p class="MsoNormal"><span face=""Tahoma",sans-serif" style="font-size: 14pt; line-height: 107%;">Heat large soup pot to medium heat.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Tahoma",sans-serif" style="font-size: 14pt; line-height: 107%;">Add:<o:p></o:p></span></p>
<p class="MsoNormalCxSpMiddle" style="margin-left: 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -0.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 14pt; line-height: 107%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt "Times New Roman";">
</span></span></span><!--[endif]--><span face=""Tahoma",sans-serif" style="font-size: 14pt; line-height: 107%;">3 Tablespoons olive oil<o:p></o:p></span></p>
<p class="MsoNormalCxSpMiddle" style="margin-left: 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -0.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 14pt; line-height: 107%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt "Times New Roman";">
</span></span></span><!--[endif]--><span face=""Tahoma",sans-serif" style="font-size: 14pt; line-height: 107%;">1 medium red onion, diced<o:p></o:p></span></p>
<p class="MsoNormalCxSpMiddle" style="margin-left: 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -0.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 14pt; line-height: 107%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt "Times New Roman";">
</span></span></span><!--[endif]--><span face=""Tahoma",sans-serif" style="font-size: 14pt; line-height: 107%;">1 large or 2 medium green peppers, diced<o:p></o:p></span></p>
<p class="MsoNormalCxSpMiddle" style="margin-left: 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -0.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 14pt; line-height: 107%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt "Times New Roman";">
</span></span></span><!--[endif]--><span face=""Tahoma",sans-serif" style="font-size: 14pt; line-height: 107%;">2 cloves garlic, minced<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Tahoma",sans-serif" style="font-size: 14pt; line-height: 107%;">Cook for 4-5 minutes, stirring frequently. <o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Tahoma",sans-serif" style="font-size: 14pt; line-height: 107%;">Add:<o:p></o:p></span></p>
<p class="MsoNormalCxSpMiddle" style="margin-left: 0.5in; mso-add-space: auto; mso-list: l2 level1 lfo3; text-indent: -0.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 14pt; line-height: 107%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt "Times New Roman";">
</span></span></span><!--[endif]--><span face=""Tahoma",sans-serif" style="font-size: 14pt; line-height: 107%;">1 28-ounce can diced tomatoes<o:p></o:p></span></p>
<p class="MsoNormalCxSpMiddle" style="margin-left: 0.5in; mso-add-space: auto; mso-list: l2 level1 lfo3; text-indent: -0.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 14pt; line-height: 107%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt "Times New Roman";">
</span></span></span><!--[endif]--><span face=""Tahoma",sans-serif" style="font-size: 14pt; line-height: 107%;">1 can kidney beans, drained and rinsed<o:p></o:p></span></p>
<p class="MsoNormalCxSpMiddle" style="margin-left: 0.5in; mso-add-space: auto; mso-list: l2 level1 lfo3; text-indent: -0.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 14pt; line-height: 107%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt "Times New Roman";">
</span></span></span><!--[endif]--><span face=""Tahoma",sans-serif" style="font-size: 14pt; line-height: 107%;">1 can pinto beans, drained and rinsed<o:p></o:p></span></p>
<p class="MsoNormalCxSpMiddle" style="margin-left: 0.5in; mso-add-space: auto; mso-list: l2 level1 lfo3; text-indent: -0.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 14pt; line-height: 107%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt "Times New Roman";">
</span></span></span><!--[endif]--><span face=""Tahoma",sans-serif" style="font-size: 14pt; line-height: 107%;">½ small can chipotle peppers in adobo sauce,
finely diced plus 2 Tablespoons adobo sauce (TIP:<span style="mso-spacerun: yes;"> </span>remove seeds for less heat)<o:p></o:p></span></p>
<p class="MsoNormalCxSpMiddle" style="margin-left: 0.5in; mso-add-space: auto; mso-list: l2 level1 lfo3; text-indent: -0.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 14pt; line-height: 107%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt "Times New Roman";">
</span></span></span><!--[endif]--><span face=""Tahoma",sans-serif" style="font-size: 14pt; line-height: 107%;">2-4 cups vegetable broth<o:p></o:p></span></p>
<p class="MsoNormalCxSpMiddle" style="margin-left: 0.5in; mso-add-space: auto; mso-list: l2 level1 lfo3; text-indent: -0.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 14pt; line-height: 107%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt "Times New Roman";">
</span></span></span><!--[endif]--><span face=""Tahoma",sans-serif" style="font-size: 14pt; line-height: 107%;">Tofu mixture<o:p></o:p></span></p>
<p class="MsoNormalCxSpMiddle" style="margin-left: 0.5in; mso-add-space: auto; mso-list: l2 level1 lfo3; text-indent: -0.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 14pt; line-height: 107%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt "Times New Roman";">
</span></span></span><!--[endif]--><span face=""Tahoma",sans-serif" style="font-size: 14pt; line-height: 107%;">1 Tablespoon chili powder<o:p></o:p></span></p>
<p class="MsoNormalCxSpMiddle" style="margin-left: 0.5in; mso-add-space: auto; mso-list: l2 level1 lfo3; text-indent: -0.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 14pt; line-height: 107%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt "Times New Roman";">
</span></span></span><!--[endif]--><span face=""Tahoma",sans-serif" style="font-size: 14pt; line-height: 107%;">1 teaspoon cumin<o:p></o:p></span></p>
<p class="MsoNormalCxSpMiddle" style="margin-left: 0.5in; mso-add-space: auto; mso-list: l2 level1 lfo3; text-indent: -0.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 14pt; line-height: 107%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt "Times New Roman";">
</span></span></span><!--[endif]--><span face=""Tahoma",sans-serif" style="font-size: 14pt; line-height: 107%;">1 teaspoon oregano</span></p><p class="MsoNormalCxSpMiddle" style="margin-left: 0.5in; mso-add-space: auto; mso-list: l2 level1 lfo3; text-indent: -0.25in;"><span style="font-size: 14pt;">Bring chili to a boil, then reduce heat to simmer, cover,
and cook for <b>at least</b> 1 hour before serving.</span><span style="font-size: 14pt; mso-spacerun: yes;"> </span></p>
<p class="MsoNormal"><span face=""Tahoma",sans-serif" style="font-size: 14pt; line-height: 107%;">Serve with fresh lime wedges, diced avocado, sliced
green onions, and your favorite cornbread.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Tahoma",sans-serif" style="font-size: 12pt; line-height: 107%;">With love and kindness,</span><span face=""Tahoma",sans-serif" style="color: #2e2e2e;"><o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Tahoma",sans-serif" style="font-size: 12pt; line-height: 107%;">Nancy Heinrich, MPH<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Tahoma",sans-serif" style="font-size: 12pt; line-height: 107%;">Founder and Wellness Architect <o:p></o:p></span></p>Nancy Heinrich-Growing Healthy Kidshttp://www.blogger.com/profile/17719406331434875956noreply@blogger.comtag:blogger.com,1999:blog-8353760547556520959.post-18990245891111193672021-11-10T10:43:00.062-05:002021-11-14T16:35:13.932-05:00WELLNESS WEDNESDAYS: Fall Colors <p><span style="background-color: white; font-family: adobe-garamond-pro, serif; text-indent: -12pt;"><span style="font-size: x-large;"><b>Trees</b> </span></span></p><p><span style="background-color: white; font-family: adobe-garamond-pro, serif; text-indent: -12pt;"><span style="font-size: medium;">by
Joyce Kilmer</span></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-indent: -12.0pt; vertical-align: baseline;"><span style="color: black; font-family: "adobe-garamond-pro",serif; font-size: 15.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><o:p> </o:p></span><b style="background-color: transparent; font-family: Tahoma, sans-serif;"><span style="font-size: medium;">I think I shall never see</span></b></p><p class="MsoNormal"><span style="font-family: Tahoma, sans-serif; line-height: 107%;"><b><span style="font-size: medium;">a poem lovely as a tree.</span></b></span></p><p class="MsoNormal"><span style="font-family: Tahoma, sans-serif; line-height: 107%;"><b><span style="font-size: medium;">A tree whose hungry mouth is prest</span></b></span></p><p class="MsoNormal"><span style="font-family: Tahoma, sans-serif; line-height: 107%;"><b><span style="font-size: medium;">Against the earth's sweet flowing breast;</span></b></span></p><p class="MsoNormal"><span style="font-family: Tahoma, sans-serif; line-height: 107%;"><b><span style="font-size: medium;">A tree that looks at God all day,</span></b></span></p><p class="MsoNormal"><span style="font-family: Tahoma, sans-serif; font-size: medium;"><b>And lifts her leafy arms to pray;</b></span></p><p class="MsoNormal"><span style="font-family: Tahoma, sans-serif; font-size: medium;"><b>A tree that may in Summer wear</b></span></p><p class="MsoNormal"><span style="font-family: Tahoma, sans-serif; font-size: medium;"><b>A nest of robins in her hair;</b></span></p><p class="MsoNormal"><span style="font-family: Tahoma, sans-serif; font-size: medium;"><b>Upon whose bosom snow has lain,</b></span></p><p class="MsoNormal"><span style="font-family: Tahoma, sans-serif; font-size: medium;"><b>Who intimately lives with rain.</b></span></p><p class="MsoNormal"><span style="font-family: Tahoma, sans-serif; font-size: medium;"><b>Poems are made by fools like me,</b></span></p><p class="MsoNormal"><span style="font-family: Tahoma, sans-serif; font-size: medium;"><b>But only God can make a tree.</b></span></p><p class="MsoNormal"><span style="font-family: Tahoma, sans-serif; font-size: medium;"></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: Tahoma, sans-serif; font-size: medium;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidyuAbfMZi3D4UP9rZ4rpiFZFmRhDxFIWDQapCXTGU57Dv18upXNvY6jF1GVlRKD0IuNjWWtF6vDZYO47ivK02zfKJ-F41lmtz64L6k33n3nPa8OGHkW1bxRMGboIv4r-TO_d14OsNrHI/s2048/IMG_5219.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidyuAbfMZi3D4UP9rZ4rpiFZFmRhDxFIWDQapCXTGU57Dv18upXNvY6jF1GVlRKD0IuNjWWtF6vDZYO47ivK02zfKJ-F41lmtz64L6k33n3nPa8OGHkW1bxRMGboIv4r-TO_d14OsNrHI/s320/IMG_5219.jpg" width="240" /></a></span></div><span style="font-family: Tahoma, sans-serif; font-size: medium;"><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUvIVgF-aJ5fCu6rjGxBJD2fKfUcRCUOTUbVl4qR7ZKMGpar3B-78FoBJrPzBVv0ywaV1nlWX5rcN-1GFkXfGxo3cdQDrqo0uc_brhGWaSj2OYOr1Iq80C0Apty2txC5_O0UF2MyyctZc/s2048/IMG_5223.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1536" data-original-width="2048" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUvIVgF-aJ5fCu6rjGxBJD2fKfUcRCUOTUbVl4qR7ZKMGpar3B-78FoBJrPzBVv0ywaV1nlWX5rcN-1GFkXfGxo3cdQDrqo0uc_brhGWaSj2OYOr1Iq80C0Apty2txC5_O0UF2MyyctZc/s320/IMG_5223.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgh7S8KMCpJWYaBvZWrqKAWWPUirzU1juJm-OYAFMj6mGpdd3-RW-hGosfPX2n5ZMbRuwpQ3-siTcpB9jJHnOFF-8vZ3ftEBHLRwYORVMNC_8JSHBwk9RtSGQXthRJQajd05ZLArKDcScw/s2048/IMG_5238.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1536" data-original-width="2048" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgh7S8KMCpJWYaBvZWrqKAWWPUirzU1juJm-OYAFMj6mGpdd3-RW-hGosfPX2n5ZMbRuwpQ3-siTcpB9jJHnOFF-8vZ3ftEBHLRwYORVMNC_8JSHBwk9RtSGQXthRJQajd05ZLArKDcScw/s320/IMG_5238.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv3UFs_cgy7oXxT7aDQ8Xc-05zYbJFdEnBQvq9nRiK_LHnC5rIx2SkbG5R9LiWZIXoixin7vd2LFUichwfy-e8RhyYlIDsReuvO2_pYZqVFKzZrQwDtMpfBc0xjh550XH5GR9dY1xv2EU/s2048/IMG_5248.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv3UFs_cgy7oXxT7aDQ8Xc-05zYbJFdEnBQvq9nRiK_LHnC5rIx2SkbG5R9LiWZIXoixin7vd2LFUichwfy-e8RhyYlIDsReuvO2_pYZqVFKzZrQwDtMpfBc0xjh550XH5GR9dY1xv2EU/s320/IMG_5248.jpg" width="240" /></a></div></span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"><b>Fall is a spectacular season.</b></span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"> </span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;">I am grateful for the opportunity to
experience it as I care for my mother in her Indiana home.</span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"> As t</span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;">rees make the transition between
summer and winter, I am in awe of God’s beauty.</span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"> </span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;">The colors change from pale to brilliant.
Greens change to yellow, orange, red, and brown.</span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"> Every day is a new color palette. </span><p></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>These fall colors</b> remind me of the mantra in our Growing
Healthy Kids workshops for children and parents:<span style="mso-spacerun: yes;"> </span><b>Eat rainbows.</b> Eat foods of many colors, for
they contain different vitamins and minerals that complement each other. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>Some of </b>the colorful and locally grown foods I have used in the past
week’s meals include: napa cabbage, bok choy, spaghetti squash, butternut
squash, zucchini, red and yellow Italian peppers, spinach, garlic, heirloom
tomatoes, onions, yellow beets, and beet greens. </span></p><p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>What colors</b> are on your plate?<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">With love and kindness,</span><span style="color: #2e2e2e; font-family: "Tahoma",sans-serif;"><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Nancy Heinrich, MPH<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Founder and Wellness Architect <o:p></o:p></span></p><p class="MsoNormal"><span style="font-family: Tahoma, sans-serif;"><b>Photo locations:</b> Culbertson Mansion on Main Street and Baptist Floyd Hospital on State Street, New Albany, Indiana</span></p>Nancy Heinrich-Growing Healthy Kidshttp://www.blogger.com/profile/17719406331434875956noreply@blogger.comtag:blogger.com,1999:blog-8353760547556520959.post-2006420568789400962021-11-03T08:55:00.029-04:002021-11-14T09:37:20.409-05:00WELLNESS WEDNESDAYS: November is American Diabetes Month<p><b><span style="font-size: x-large;">"Three things cannot be long hidden: the sun, the moon, and the truth."</span></b></p><p> --Buddha</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXBGF3gnNWm-U000SCMcIvAmb2s9c3W0dGzL-PEUBjFXutWV5PR2RvrGavXLXjJOYz-cLRXW67GPiQZg_vwwie4byLdGpGQDJ_UN9P6UxjPNHCfKGWy_uCYu56yzw43nuB7c7fDSDXPEs/s2048/IMG_5211.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXBGF3gnNWm-U000SCMcIvAmb2s9c3W0dGzL-PEUBjFXutWV5PR2RvrGavXLXjJOYz-cLRXW67GPiQZg_vwwie4byLdGpGQDJ_UN9P6UxjPNHCfKGWy_uCYu56yzw43nuB7c7fDSDXPEs/s320/IMG_5211.jpg" width="240" /></a></div><br /><p></p><p class="MsoNormal"><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"><b>Eric Adams did it.</b></span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;">
</span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;">He reversed his diabetes (his A1c was 17% when he was diagnosed) by
eating plants and getting rid of all foods from animals. Eric Adams, newly
elected mayor of New York City, is becoming a leader for health literacy. </span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;">He has learned from medical
doctors providing leadership on whole food plant based eating to reverse heart
disease and type 2 diabetes such as Caldwell B. Esselstyn, Jr., Michael Greger,
Dean Ornish and Neal Barnard, founder of Physicians Committee for Responsible
Medicine.</span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"> </span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>November is</b> American Diabetes Month, sponsored by the American
Diabetes Association.<span style="mso-spacerun: yes;"> </span>What a great time
to begin the conversation about how plant-powered eating can reverse diabetes.<span style="mso-spacerun: yes;"> </span>It turns out that saturated fat, found in
foods from animals, does terrible things to the body.<span style="mso-spacerun: yes;">
</span>This fat that is solid at room temperature gunks up the body, preventing
insulin from working properly. When you remove the saturated fat and highly
processed foods and make whole foods from plants your primary foods, your body
can thrive.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>This month,</b> learn how eating plant-based whole foods can
reverse your diabetes.<span style="mso-spacerun: yes;"> </span>That’s what Eric
Adams did.<span style="mso-spacerun: yes;"> </span>Now he is on a mission to
share what he has learned with others struggling under the weight of a diabetes
diagnosis and its complications.<span style="mso-spacerun: yes;"> </span>Improve your health literacy
and be inspired from Eric's personal journey in his book, <u>Healthy at Last</u>.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">With love and kindness,</span><span style="color: #2e2e2e; font-family: "Tahoma",sans-serif;"><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Nancy Heinrich, MPH<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Founder and Wellness Architect <o:p></o:p></span></p>Nancy Heinrich-Growing Healthy Kidshttp://www.blogger.com/profile/17719406331434875956noreply@blogger.comtag:blogger.com,1999:blog-8353760547556520959.post-40526812473727850312021-10-27T07:00:00.018-04:002021-10-30T15:05:58.065-04:00WELLNESS WEDNESDAYS: Striving for Variety<p><span style="font-family: Tahoma, sans-serif;"><b><span style="font-size: x-large;">“It’s been said that no one can really motivate anyone
else; all you can do is instill a positive attitude and hope it catches on.”</span></b></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>--Eddie Robinson<o:p></o:p></span></p>
<p class="MsoNormal"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxW3E9kJxOBStbCxOJ5oD1rOnrn9tmvJUcF-TEWoKcBJ-YK4uj2JRrTeLSYotutry5bG7qERBWmIz4bnlIJptcR10UTy_HtXkfMUb7HheUYUMsmZmW0KOVqOfywhxgbRrmB0cmhuhREOI/s700/_Q1A2112.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="700" data-original-width="467" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxW3E9kJxOBStbCxOJ5oD1rOnrn9tmvJUcF-TEWoKcBJ-YK4uj2JRrTeLSYotutry5bG7qERBWmIz4bnlIJptcR10UTy_HtXkfMUb7HheUYUMsmZmW0KOVqOfywhxgbRrmB0cmhuhREOI/s320/_Q1A2112.jpg" width="213" /></a></div><p></p><p class="MsoNormal" style="text-align: left;"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>My Saturday mornings</b> are defined by visits to the local
farmers market.<span style="mso-spacerun: yes;"> </span>When I am in Indiana,
most Saturdays it is the New Albany Farmers Market where I trade 5 or 10 or
sometimes 20 dollars for fresh picked vegetables and herbs at my favorite
farmers. These Saturday morning choices will guide my dinner menus for the next
week.<span style="mso-spacerun: yes;"> </span>Last Saturday I got a head of Napa
cabbage (from Axel of Lost Acres Farm, the same farmer who grew the bok choy I
just featured in curry dishes), fresh garlic, poblano peppers (for adding to mushroom and black
bean quesadillas), new potatoes (for using with poblano peppers in breakfast
tacos), and Heirloom tomatoes (sadly, getting to the end of the tomato season) and
spring onions (will use in the breakfast tacos).<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>To get a good range</b> of vitamins and minerals, it is very important
to eat a variety of vegetables and fruits.<span style="mso-spacerun: yes;">
</span>Not just potatoes and apples.<span style="mso-spacerun: yes;"> </span>Not
just green beans and blueberries.<span style="mso-spacerun: yes;"> </span>We
need to strive for a weekly variety of 15, 20 or more different fresh foods (from
local farmers whenever possible).<span style="mso-spacerun: yes;"> </span>Eat a cornucopia
of different foods and your body will thank you.<span style="mso-spacerun: yes;"> </span>The synergistic effect of eating a variety
will help heal you and keep you healthy. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>This week's goal</b> is to make or create a new recipe
with Axel’s beautiful head of Napa cabbage.<span style="mso-spacerun: yes;">
</span>I also plan to track what vegetables and fruits I eat (I like to do this
occasionally to self-monitor my weekly variety) to see what this week’s number
is.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">With love and kindness,</span><span style="color: #2e2e2e; font-family: "Tahoma",sans-serif;"><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Nancy Heinrich, MPH<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Founder and Wellness Architect <o:p></o:p></span></p><p class="MsoNormal">Photo above: kohlrabi</p>Nancy Heinrich-Growing Healthy Kidshttp://www.blogger.com/profile/17719406331434875956noreply@blogger.comtag:blogger.com,1999:blog-8353760547556520959.post-77086757252646558912021-10-20T17:17:00.020-04:002021-10-24T19:25:09.057-04:00WELLNESS WEDNESDAYS: My Farmacy Favorites<p style="text-align: center;"> <b style="font-family: Tahoma, sans-serif; text-align: center;"><span style="font-size: x-large;">“Let food be thy medicine.”</span></b></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"> --Hippocrates<o:p></o:p></span></p>
<p class="MsoNormal" style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2rWWvSZT6FbNQvOQkUIyGuYZ-_KqDqLylbJlLYk0RJrCmZq5pFtOFOCsIiPkq1nntCqJMmqVJpdCmkBB-dGS5HGWDET2YCcaef_guUbOzpTnOhgX0xnovWN9C36HYLpQIaXJ4hb2-f3c/s700/_O9C5567.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="700" data-original-width="467" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2rWWvSZT6FbNQvOQkUIyGuYZ-_KqDqLylbJlLYk0RJrCmZq5pFtOFOCsIiPkq1nntCqJMmqVJpdCmkBB-dGS5HGWDET2YCcaef_guUbOzpTnOhgX0xnovWN9C36HYLpQIaXJ4hb2-f3c/s320/_O9C5567.jpg" width="213" /></a></div><br /><span style="font-family: Tahoma, sans-serif;">Photo: Freshly dug sweet potatoes from Shining Light Garden</span><p></p><p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>Some people rely</b> on a pharmacy for their medicine to make them well. <span style="mso-spacerun: yes;"> </span>I prefer going to the farmacy, at my local
farmers market or out my back door.<span style="mso-spacerun: yes;"> Eating</span> foods that were grown within 50 miles and were just picked have very high nutritional value. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>People who know me</b> know that early Saturday mornings are sacred time when I am at the local farmers market, shopping for the superstars of my week's meals. It is important to eat and drink a wide variety of fruits and vegetables and not consume the same 3 or 4 items. Here is a list of some locally grown foods I have been using in the Growing Healthy Kids Test Kitchen this week:<o:p></o:p></span></p>
<p class="MsoNormal"></p><ul style="text-align: left;"><li><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>Bok choy</b></span></li><li><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>Baby butternut squash </b></span></li><li><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>Poblano peppers</b></span></li><li><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>Garlic</b></span></li><li><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>Zucchini</b></span></li><li><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>Heirloom tomatoes</b></span></li></ul><p></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>We have been eating</b> very well with these wonderful vegetables. Adding organic brown rice, farro, and lentils (for a lentil-vegetable soup), this week’s
selection of meals have been tasty, inexpensive, healthy, and full of vitamins, minerals, and
dietary fiber.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>Every child deserves</b> access to healthy foods, including fresh vegetables and fruits. Wouldn't it be great if every child had their own food farmacy? Start small, with a pot of herbs, such as basil or thyme, on
the kitchen window sill.<span style="mso-spacerun: yes;"> </span>Start sprouting
seeds in mason jars.<span style="mso-spacerun: yes;"> </span>In the spring plant
3 tomato plants and some radishes.<span style="mso-spacerun: yes;"> </span>Get a
Tower Garden.<span style="mso-spacerun: yes;"> </span>Take your kids with you to
the farmers market near you. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>Plant seeds.</b><span style="mso-spacerun: yes;"> </span>Start
your own farmacy. <span style="mso-spacerun: yes;"> </span>After all, we are
Growing Healthy Kids.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">With love and kindness,</span><span style="color: #2e2e2e; font-family: "Tahoma",sans-serif;"><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Nancy Heinrich, MPH<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Founder and Wellness Architect <o:p></o:p></span></p>Nancy Heinrich-Growing Healthy Kidshttp://www.blogger.com/profile/17719406331434875956noreply@blogger.comtag:blogger.com,1999:blog-8353760547556520959.post-7761119834110024942021-10-13T07:00:00.038-04:002021-10-14T11:44:23.484-04:00WELLNESS WEDNESDAYS: Seeds and Burgers<p><b style="font-family: Tahoma, sans-serif; font-size: xx-large;">"The diet, to be healthy, has to be mostly fruits, vegetables, beans, nuts and seeds."</b></p><p class="MsoNormal"><span style="font-family: Tahoma, sans-serif;"> --Dr. Joel Fuhrman</span></p>
<p class="MsoNormal"></p><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtw-khYg7b95UTjJT-j7-5OTHn-bCPiRIKhREh7ong2KAXoTZnR2SrJUspgUtFKnoNGgK1IiaFBUJxcwZUkcUb1VKtgl_MmsfO8vWcL_Am7hGFGsmejK8vQbFlYWEwN60tEERQZApQ6JI/s320/GYAC+veggie+burger.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="240" data-original-width="320" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtw-khYg7b95UTjJT-j7-5OTHn-bCPiRIKhREh7ong2KAXoTZnR2SrJUspgUtFKnoNGgK1IiaFBUJxcwZUkcUb1VKtgl_MmsfO8vWcL_Am7hGFGsmejK8vQbFlYWEwN60tEERQZApQ6JI/s0/GYAC+veggie+burger.jpg" width="320" /></a></div><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"><b>There has always been</b> a bit of a “living on the wild side”
feeling when I create recipes using my favorite seeds:</span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"> </span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;">pumpkin, sunflower, sesame, hemp, and
flax.</span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"> </span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;">Weird, I know.</span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"> Adding seeds to your favorite recipes can really kick things up a notch. They add a fun crunch and nuttiness to foods. </span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;">When you realize the power of real food to
keep us healthy, you respect every bite you eat.</span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"> </span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;">The journey from the farmers who grew the
food to my plate deserves to be respected, revered, and protected.</span><p></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>Joyful</b> is how I always feel biting into zucchini bread made with
ground flax and pumpkin seeds. Weird, I know. Butternut squash soup topped with toasted
pumpkin seeks always makes me smile. The nutritional value of seeds is valuable to our well-being:<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"></p><ul style="text-align: left;"><li><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">seeds contain omega-3 fatty acids, lignans, phytosterols, potassium, magnesium, dietary fiber</span></li></ul><p></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>At least once a month</b>, I make veggie burgers in the Growing
Healthy Kids Test Kitchen. Below is one of my favorite recipes: 3 Seed Burgers.<span style="mso-spacerun: yes;"> You can </span>make the
burger mixture, then cover and place mixing bowl in the fridge for a few hours or
overnight before cooking.<o:p></o:p></span></p>
<p align="center" class="MsoNormal" style="text-align: center;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Tahoma",sans-serif; font-size: 18.0pt; line-height: 107%;">GROWING
HEALTHY KIDS:<span style="mso-spacerun: yes;"> </span>Our Recipe Collection<o:p></o:p></span></b></p>
<p align="center" class="MsoNormal" style="text-align: center;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Tahoma",sans-serif; font-size: 16.0pt; line-height: 107%;"><span style="mso-spacerun: yes;"> </span>3 SEED BURGERS<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 16.0pt; line-height: 107%;">Ingredients:<o:p></o:p></span></p>
<p class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 14.0pt; line-height: 107%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Tahoma",sans-serif; font-size: 14.0pt; line-height: 107%;">½ cup raw pumpkin seeds<o:p></o:p></span></p>
<p class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 14.0pt; line-height: 107%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Tahoma",sans-serif; font-size: 14.0pt; line-height: 107%;">¼ cup raw sunflower seeds<o:p></o:p></span></p>
<p class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 14.0pt; line-height: 107%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Tahoma",sans-serif; font-size: 14.0pt; line-height: 107%;">¼ cup unhulled sesame seeds (or substitute
hemp seeds)<o:p></o:p></span></p>
<p class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 14.0pt; line-height: 107%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Tahoma",sans-serif; font-size: 14.0pt; line-height: 107%;">1 cup cooked lentils <o:p></o:p></span></p>
<p class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 14.0pt; line-height: 107%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Tahoma",sans-serif; font-size: 14.0pt; line-height: 107%;">2 tablespoons rolled oats<o:p></o:p></span></p>
<p class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 14.0pt; line-height: 107%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Tahoma",sans-serif; font-size: 14.0pt; line-height: 107%;">3 tablespoons tomato paste<o:p></o:p></span></p>
<p class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 14.0pt; line-height: 107%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Tahoma",sans-serif; font-size: 14.0pt; line-height: 107%;">¼ cup diced onions<o:p></o:p></span></p>
<p class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 14.0pt; line-height: 107%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Tahoma",sans-serif; font-size: 14.0pt; line-height: 107%;">2 tablespoons tahini<o:p></o:p></span></p>
<p class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 14.0pt; line-height: 107%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Tahoma",sans-serif; font-size: 14.0pt; line-height: 107%;">1 tablespoon chopped Italian parsley<o:p></o:p></span></p>
<p class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 14.0pt; line-height: 107%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Tahoma",sans-serif; font-size: 14.0pt; line-height: 107%;">Pinch of cayenne pepper or smoked paprika<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 16.0pt; line-height: 107%;">Directions:<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 14.0pt; line-height: 107%;">Preheat oven to 350.<span style="mso-spacerun: yes;">
</span>In food processor, combine all 3 seeds and process until coarsely
chopped.<span style="mso-spacerun: yes;"> </span>Add remaining ingredients.<span style="mso-spacerun: yes;"> </span>Process until mixture is blended.<span style="mso-spacerun: yes;"> </span>Shape mixture into 4 patties. Lightly oil a
baking sheet with a little olive oil.<span style="mso-spacerun: yes;">
</span>Place patties on sheet and bake for 10 minutes. Turn and bake another 8
minutes.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 14.0pt; line-height: 107%;">Serve burgers on whole grain buns.<span style="mso-spacerun: yes;"> </span>Garnish with avocado, lettuce, and tomatoes.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>Eat.<span style="mso-spacerun: yes;"> </span>Enjoy.<span style="mso-spacerun: yes;"> </span>Repeat. </b><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">With love and kindness,</span><span style="color: #2e2e2e; font-family: "Tahoma",sans-serif;"><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Nancy Heinrich, MPH<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Founder and Wellness Architect <o:p></o:p></span></p>Nancy Heinrich-Growing Healthy Kidshttp://www.blogger.com/profile/17719406331434875956noreply@blogger.comtag:blogger.com,1999:blog-8353760547556520959.post-49884071983415826942021-10-06T08:47:00.022-04:002021-10-14T09:25:38.047-04:00WELLNESS WEDNESDAYS: Why I Love Ground Flax Seeds<p> <b style="font-family: Tahoma, sans-serif; font-size: xx-large;">"I could talk food all day. I love good food."</b></p><p class="MsoNormal"><span style="font-family: Tahoma, sans-serif;"> --Tom Brady</span></p><p class="MsoNormal"><span style="font-family: Tahoma, sans-serif;"></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: Tahoma, sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-XfQesPJkhTe266EaNIHaFNGdH3QixAjTvA9SjAaF2GKRSqDZuanTUr2sNNwQ8S-myFlnd5XpTxYicdWcpZ1EhG2li21U2wb1Stau9oM1XvaCez1HhLQS-rgH_SfVaLs_qa-7oJUORdU/" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="675" data-original-width="1200" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-XfQesPJkhTe266EaNIHaFNGdH3QixAjTvA9SjAaF2GKRSqDZuanTUr2sNNwQ8S-myFlnd5XpTxYicdWcpZ1EhG2li21U2wb1Stau9oM1XvaCez1HhLQS-rgH_SfVaLs_qa-7oJUORdU/" width="320" /></a></span></div><span style="font-family: Tahoma, sans-serif;"><br /></span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"><b>The best chefs in the world</b> will tell you the same
thing:</span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"> </span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;">Use the best ingredients you can
afford to buy.</span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"> </span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;">One of the best
ingredients for good health also happens to be very inexpensive:</span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"> </span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;">ground flax seeds. Even when you buy organic
seeds, these gems are a true value for all the good health benefits they
contain. </span><p></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>I have long known</b> about the health benefits of flax seeds. A bag can always be
found in my fridge. The issue was I was only eating them once in a while. When I read <u>How Not to Die</u> by Dr.
Michael Greger a few years ago, I re-embraced these beauties for their many health benefits and focused on including them daily in what I eat.<span style="mso-spacerun: yes;"> </span></span></p><p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>Not only</b> are flax seeds high in dietary fiber and omega-3 fatty acids,
they help lower blood pressure and LDL cholesterol.<span style="mso-spacerun: yes;"> They help ensure regular bowel movements. ONLY use ground or milled flax seeds, preferably organic, as whole seeds exit the body in the same state as they entered-whole and undigested. One to t</span>wo tablespoons a day, added to shakes,
salads, cereal, and muffins, can be a game changer to help improve your health
status. Their nutty taste adds flavor, too. Try them for 2 weeks and feel the
difference!<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">With love and kindness,</span><span style="color: #2e2e2e; font-family: "Tahoma",sans-serif;"><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Nancy Heinrich, MPH<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Founder and Wellness Architect <o:p></o:p></span></p>Nancy Heinrich-Growing Healthy Kidshttp://www.blogger.com/profile/17719406331434875956noreply@blogger.comtag:blogger.com,1999:blog-8353760547556520959.post-13022182201899626532021-09-29T17:47:00.003-04:002021-10-03T16:59:22.194-04:00WELLNESS WEDNESDAYS: Kale & White Bean Soup<p><span style="font-size: x-large;"><b>"I feel that good food should be a right, not a privilege, and it needs to be without pesticides and herbicides. And everybody deserves this food. And that's not elitist."</b></span></p><p> --Alice Waters</p><p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzkoJ-P7MwB3ithPiuM8nbHQ3_SBTIIqozppd5D7Wxynv1DBhhi2ZAVIAKtxKWUf4VwtSrwwoCAe96IMT0hf6j5VOLokiZIG54R_gpMhtAty88X7UkUVSz33Qr8a6py31JtHz2hX8DPSo/" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="187" data-original-width="270" height="222" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzkoJ-P7MwB3ithPiuM8nbHQ3_SBTIIqozppd5D7Wxynv1DBhhi2ZAVIAKtxKWUf4VwtSrwwoCAe96IMT0hf6j5VOLokiZIG54R_gpMhtAty88X7UkUVSz33Qr8a6py31JtHz2hX8DPSo/" width="320" /></a></div><p></p><p class="MsoNormal"><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"><b>I recently checked out</b> <u>The Great Vegan Bean Book</u> by Kathy
Hester from the library. The author said Rancho Gordo
(ranchogordo.com) her favorite online bean source. A couple of years ago, a
good friend of mine gifted me a bag of beans from
Rancho Gordo and I have been smitten, just like Kathy, ever since.</span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"> </span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;">This summer, when stopping for artisanal bread
from Blue Dog Bakery and Café in Louisville, Kentucky, I noticed they now stock bags
of Rancho Gordo beans for all their customers lined up outside the bakery. </span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"> </span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;">The health benefits of beans are HUGE. Eating
beans daily is one of the key healthy habits noted by Dan Buettner in <u>The Blue
Zones</u>, about regions of the world where people live the longest.</span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>When doing research</b> for another "Wellness Wednesdays" article, I
reviewed my favorite recipe files and made a list of my favorite soup recipes.<span style="mso-spacerun: yes;"> </span>One recipe stood out as a comfort food for
this time of the year – kale and white bean soup.<span style="mso-spacerun: yes;"> </span>Savory and hearty, my wish is that you and
your family will enjoy this favorite fall recipe as much as me and mine.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Tahoma",sans-serif; font-size: 18.0pt;">GROWING HEALTHY
KIDS:<span style="mso-spacerun: yes;"> </span>Our Recipe Collection<o:p></o:p></span></b></p>
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Tahoma",sans-serif; font-size: 16.0pt;">KALE AND WHITE BEAN SOUP</span></b></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Tahoma",sans-serif; font-size: 14.0pt;">Ingredients:<o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"></p><ul style="text-align: left;"><li><span style="font-family: Tahoma, sans-serif; font-size: 14pt;">6 cups
vegetable broth</span></li><li><span style="font-family: "Tahoma",sans-serif; font-size: 14.0pt;">1 large
Vidalia onion, chopped</span></li><li><span style="font-family: "Tahoma",sans-serif; font-size: 14.0pt;">3-4
garlic cloves, minced</span></li><li><span style="font-family: "Tahoma",sans-serif; font-size: 14.0pt;">1 medium
sweet potato, diced into 1/2 –inch cubes</span></li><li><span style="font-family: "Tahoma",sans-serif; font-size: 14.0pt;">4 cups
chopped fresh kale</span></li><li><span style="font-family: "Tahoma",sans-serif; font-size: 14.0pt;">¼ teaspoon
red pepper flakes </span></li><li><span style="font-family: "Tahoma",sans-serif; font-size: 14.0pt;">2 bay
leaves</span></li><li><span style="font-family: "Tahoma",sans-serif; font-size: 14.0pt;">1-1/2
cups cooked cannellini beans, drained and rinsed (or 1 15.5 ounce</span></li><li><span style="font-family: "Tahoma",sans-serif; font-size: 14.0pt;">BPA-free
can)</span></li><li><span style="font-family: "Tahoma",sans-serif; font-size: 14.0pt;">1
teaspoon white miso paste</span></li><li><span style="font-family: "Tahoma",sans-serif; font-size: 14.0pt;">2
Tablespoons nutritional yeast</span></li><li><span style="font-family: "Tahoma",sans-serif; font-size: 14.0pt;">2
Tablespoons chopped fresh parsley</span></li><li><span style="font-family: "Tahoma",sans-serif; font-size: 14.0pt;">1
teaspoon fresh marjoram or oregano (or ½ teaspoon dried)</span></li></ul><p></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Tahoma",sans-serif; font-size: 14.0pt;">Directions:<o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: Tahoma, sans-serif; font-size: 14pt;">Heat 1
cup of the broth in a large pot over medium heat. Add the onion and garlic and
simmer for 5 minutes. Stir in sweet potato, kale, red pepper flakes, bay leaves
and the remaining 5 cups of broth and bring to a boil over high heat.</span><span style="font-family: Tahoma, sans-serif; font-size: 14pt;"> </span><span style="font-family: Tahoma, sans-serif; font-size: 14pt;">Lower heat to medium, add bean and cook until
vegetables are tender, 20-30 minutes.</span><span style="font-family: Tahoma, sans-serif; font-size: 14pt;">
</span><span style="font-family: Tahoma, sans-serif; font-size: 14pt;">Ladle about 1/3 cup of the broth into a small bowl.</span><span style="font-family: Tahoma, sans-serif; font-size: 14pt;"> </span><span style="font-family: Tahoma, sans-serif; font-size: 14pt;">Add miso and stir to blend.</span><span style="font-family: Tahoma, sans-serif; font-size: 14pt;"> </span><span style="font-family: Tahoma, sans-serif; font-size: 14pt;">Pour the miso mixture into the soup and stir
in nutritional yeast, parsley, and marjoram.</span><span style="font-family: Tahoma, sans-serif; font-size: 14pt;">
</span><span style="font-family: Tahoma, sans-serif; font-size: 14pt;">Serve hot.</span><span style="font-family: Tahoma, sans-serif; font-size: 14pt;"> </span></p>
<p class="MsoNormal"><span style="font-family: Tahoma, sans-serif; font-size: 12pt;">With love and kindness,</span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Nancy Heinrich, MPH<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Founder and Wellness Architect <o:p></o:p></span></p>Nancy Heinrich-Growing Healthy Kidshttp://www.blogger.com/profile/17719406331434875956noreply@blogger.comtag:blogger.com,1999:blog-8353760547556520959.post-37190258281321450352021-09-22T10:11:00.022-04:002021-09-25T10:24:28.058-04:00WELLNESS WEDNESDAYS: Favorite Fall Soups<p style="text-align: center;"><b><span style="font-size: x-large;">"Good manners: The noise you don't make when you're eating soup."</span></b></p><p> --Bennett Cerf</p><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3wCp-jSGhcCtpUiENgU_cHnAt_PCPUgQClIDccblryLQ7kawslbctYkgVxN9y7m2QiyOuMBFaxjJO3CoUeQiohhLBNdMZskpbJEZICBkW_7QayFPflSfuv85FbVWx4tSWIQT_w4xYgwM/s2048/IMG_4664.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1536" data-original-width="2048" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3wCp-jSGhcCtpUiENgU_cHnAt_PCPUgQClIDccblryLQ7kawslbctYkgVxN9y7m2QiyOuMBFaxjJO3CoUeQiohhLBNdMZskpbJEZICBkW_7QayFPflSfuv85FbVWx4tSWIQT_w4xYgwM/s320/IMG_4664.jpg" width="320" /></a></div><br /><p class="MsoNormal"><span face="Tahoma, sans-serif" style="font-size: 12pt;"><b>With fall here, </b>favorite soup recipes start living in my
head.</span><span face="Tahoma, sans-serif" style="font-size: 12pt;"> </span><span face="Tahoma, sans-serif" style="font-size: 12pt;">Some feature one super star
ingredient like lentils, others fall in the comfort food category like tomato
soup, a few are just great combinations of rainbow vegetables like minestrone
soup.</span><span face="Tahoma, sans-serif" style="font-size: 12pt;"> </span><span face="Tahoma, sans-serif" style="font-size: 12pt;">The fun thing about making soups
is that you can always change up the recipe a little bit or a lot, depending on
the ingredients on hand.</span><span face="Tahoma, sans-serif" style="font-size: 12pt;"> </span><span face="Tahoma, sans-serif" style="font-size: 12pt;">Last night, for
example, I decided to make red lentil soup but I had just run out of tomato
paste.</span><span face="Tahoma, sans-serif" style="font-size: 12pt;"> </span><span face="Tahoma, sans-serif" style="font-size: 12pt;">I did have some local heirloom
tomatoes on the counter, so I switched up ingredients in the recipe and the
soup was great!</span></p>
<p class="MsoNormal"><span face=""Tahoma",sans-serif" style="font-size: 12pt; line-height: 107%;"><b>My recommendation to parents?</b><span style="mso-spacerun: yes;"> </span>Make different soups on the quest to find
your family’s favorites. Then keep those soups in regular menu rotation and the
ingredients on hand in your pantry and fridge.<span style="mso-spacerun: yes;">
</span>Your kids will stay busy helping you prep veggies and getting all the
ingredients on the counter (“mise en place”).<span style="mso-spacerun: yes;">
</span><span style="mso-spacerun: yes;"> </span></span></p><p class="MsoNormal"><b style="font-size: 12pt;">Trips to the local farmers market </b><span style="font-size: 12pt;">often make the decision
about what soup to make an easy one.</span><span style="font-size: 12pt; mso-spacerun: yes;">
</span><span style="font-size: 12pt;">When local tomatoes are in season, you can bet we will be making classic
tomato soup.</span><span style="font-size: 12pt; mso-spacerun: yes;"> </span><span style="font-size: 12pt;">When summer kale is being
harvested, kale and white bean soup is on the stove.</span><span style="font-size: 12pt; mso-spacerun: yes;"> </span><span style="font-size: 12pt;">When butternut squash are at the markets, I make
sure I have fresh curry powder and cans of full-fat coconut milk on hand.</span></p>
<p class="MsoNormal"><span face=""Tahoma",sans-serif" style="font-size: 12pt; line-height: 107%;"><b>Have fun making</b> your favorite soups
with your family!<span style="mso-spacerun: yes;"> </span>When you make lentil
soup, I’ll be over for dinner! <o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Tahoma",sans-serif" style="font-size: 12pt; line-height: 107%;">With love and kindness,</span><span face=""Tahoma",sans-serif" style="color: #2e2e2e;"><o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Tahoma",sans-serif" style="font-size: 12pt; line-height: 107%;">Nancy Heinrich, MPH<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Tahoma",sans-serif" style="font-size: 12pt; line-height: 107%;">Founder and Wellness Architect <o:p></o:p></span></p>Nancy Heinrich-Growing Healthy Kidshttp://www.blogger.com/profile/17719406331434875956noreply@blogger.comtag:blogger.com,1999:blog-8353760547556520959.post-54755843002514273762021-09-15T16:37:00.025-04:002021-09-19T10:53:26.832-04:00WELLNESS WEDNESDAYS: Fall Squash<p> <b style="text-align: center;"><span style="font-size: x-large;">"Food is our common ground, a universal experience."</span></b></p><div class="separator" style="clear: both; text-align: center;"> ---James Beard</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjN96Qd3ZCYXaKZeyE7xK7McRj8MiWFGzP5BCTASlyaolg2bzcfKKuqd2GayEWCGZEZCVtHBPBnVRSH28ix0aZh2tmjhLjyoW25cJiDjswjFls0R0SZ2PMnca1S8G8gBAGB5g5uB-6Njk/s2048/IMG_4683+BUTTERNUT+SQUASH.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1536" data-original-width="2048" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjN96Qd3ZCYXaKZeyE7xK7McRj8MiWFGzP5BCTASlyaolg2bzcfKKuqd2GayEWCGZEZCVtHBPBnVRSH28ix0aZh2tmjhLjyoW25cJiDjswjFls0R0SZ2PMnca1S8G8gBAGB5g5uB-6Njk/s320/IMG_4683+BUTTERNUT+SQUASH.jpg" width="320" /></a></div><br /><p class="MsoNormal"><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"><b>Visiting farmers markets</b> this time of year is pure fun.</span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"> F</span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;">all squash in beautiful shades of orange, yellow, and green - such as butternut, acorn, pumpkin kabocha, and delicata - mimic the color of fall leaves as trees say good goodbye to
summer and prepare for winter.</span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>Butternut squash is one</b> of my favorites.<span style="mso-spacerun: yes;"> </span>With its deep orange color and high fiber
content, the versatility of butternut squash is overshadowed by its powerhouse
of nutritional value.<span style="mso-spacerun: yes;"> </span>Roast it with root
vegetables.<span style="mso-spacerun: yes;"> </span>Cube it for sauteeing. Cook
it with onions, curry, and coconut milk for comfort soup to serve for friends. According
to the US Department of Agriculture, 1 cup cubed has 493 mg of potassium, 2.8
grams of dietary fiber and only 63 calories.<span style="mso-spacerun: yes;">
</span>High in beta-carotene, it is good for your skin and your digestive
tract. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>When you visit</b> your local farmers markets this fall, look
for a new “baby” variety of butternut squash.<span style="mso-spacerun: yes;">
</span>I tried it for the first time this month and it is delicious!<span style="mso-spacerun: yes;"> </span>You can have your own personal butternut
squash! I served it with wild rice, sautéed beet greens, and crabless cakes – simply
divine! <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">With love and kindness,</span><span style="color: #2e2e2e; font-family: "Tahoma",sans-serif;"><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Nancy Heinrich, MPH<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Founder and Wellness Architect <o:p></o:p></span></p>Nancy Heinrich-Growing Healthy Kidshttp://www.blogger.com/profile/17719406331434875956noreply@blogger.comtag:blogger.com,1999:blog-8353760547556520959.post-39132385699465405332021-09-08T11:34:00.047-04:002021-09-11T12:05:19.126-04:00WELLNESS WEDNESDAYS: Lose the (Saturated) Fat<p> <span face="Tahoma, sans-serif"><b><span style="font-size: x-large;">"In fact, reversing type 2 diabetes is very possible-if it isn't too severe. Every person with diabetes should focus on a careful diet, one that limits concentrated sweets or sweeteners and is high in fiber and vegetables. Optimal weight should be the goal, as excess weight and obesity makes control of blood sugar more difficult."</span></b></span></p><p class="MsoNormal"><span face="Tahoma, sans-serif" style="font-size: 12pt;"> --Dr. Andrew Weil, MD</span></p><p class="MsoNormal"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5tOLLXO0iwJmBUGAmB9T1pP8to35xjpJ3aWmMJs3Y4flfGh70RCGhQ8yE4D4sAyznPXhuCJspeZPlIWKJm1ldQ7vXYFLbD92kmZELNUbYlfyyFw_vxn50VAMJU3PWIiq4RzFbtnAe9H8/s1050/_O9C5662.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="700" data-original-width="1050" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5tOLLXO0iwJmBUGAmB9T1pP8to35xjpJ3aWmMJs3Y4flfGh70RCGhQ8yE4D4sAyznPXhuCJspeZPlIWKJm1ldQ7vXYFLbD92kmZELNUbYlfyyFw_vxn50VAMJU3PWIiq4RzFbtnAe9H8/s320/_O9C5662.jpg" width="320" /></a></div><span face="Tahoma, sans-serif" style="font-size: 12pt;"><b>America has a fat problem.</b></span><span face="Tahoma, sans-serif" style="font-size: 12pt;">
</span><span face="Tahoma, sans-serif" style="font-size: 12pt;">We have become a nation of obese and overweight people.</span><span face="Tahoma, sans-serif" style="font-size: 12pt;"> More than 1 in 10 Americans has diabetes. More than 1/3 of Americans have prediabetes and if they do nothing about it, they will most likely progress to diabetes, a disease characterized by high blood sugar and a constellation of complications. </span><p></p>
<p class="MsoNormal"><span face=""Tahoma",sans-serif" style="font-size: 12pt; line-height: 107%;"><b>Saturated fat is only found</b> in foods from
animals.<span style="mso-spacerun: yes;"> </span>Saturated fat is solid
at room temperature.<span style="mso-spacerun: yes;"> </span>Remember that can
of bacon grease your mother saved for cooking when you were growing up?<span style="mso-spacerun: yes;"> When</span> you eat foods from animals, saturated
fat sticks to the inside of your blood vessels, raises your LDL
cholesterol (the “bad” cholesterol), narrows your vessels, and decreases blood
flow (not good).<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Tahoma",sans-serif" style="font-size: 12pt; line-height: 107%;"><b>If you have diabetes</b> or prediabetes, saturated fat blocks
cells from using insulin correctly. It’s like putting chewing gum in the lock of your front door and trying to insert your house key into the lock.<span style="mso-spacerun: yes;"> </span>Your key (insulin) won’t go in the lock. One of the
best ways to reverse diabetes is to eliminate all animal products from your
diet. Take the gum (saturated fat) out of the lock and BAM, the key (insulin) opens the door and allows the sugar in your bloodstream to enter the cells where it is needed for energy. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Tahoma",sans-serif" style="font-size: 12pt; line-height: 107%;"><b>I recently taught</b> a workshop on this topic for adults with
diabetes and prediabetes.<span style="mso-spacerun: yes;"> </span>When people
understand the “how” of how insulin is supposed to work and how detrimental
animal fats are to someone with high blood sugars, it simplifies the
decision to lose the saturated fats and move to whole food plant-based eating. <o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Tahoma",sans-serif" style="font-size: 12pt; line-height: 107%;"><b>When you are ready</b> to manage or even reverse your diabetes, stop eating all animal products. Fat has 9 calories a gram, compared to 4 calories a gram for protein and carbohydrates. Cutting out animal fats and eating more fruits, vegetables, whole grains, and legumes will automatically cut your intake of calories and put you on a path to a healthier weight. </span><span style="font-size: 12pt;">Cut back on added oils and
learn to cook with vegetable broth or water instead of added oils.</span><span style="font-size: 12pt; mso-spacerun: yes;"> </span><span style="font-size: 12pt;">Then prepare to be amazed with your results!</span></p>
<p class="MsoNormal"><span face=""Tahoma",sans-serif" style="font-size: 12pt; line-height: 107%;">With love and kindness,</span><span face=""Tahoma",sans-serif" style="color: #2e2e2e;"><o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Tahoma",sans-serif" style="font-size: 12pt; line-height: 107%;">Nancy Heinrich, MPH<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Tahoma",sans-serif" style="font-size: 12pt; line-height: 107%;">Founder and Wellness Architect <o:p></o:p></span></p>Nancy Heinrich-Growing Healthy Kidshttp://www.blogger.com/profile/17719406331434875956noreply@blogger.comtag:blogger.com,1999:blog-8353760547556520959.post-22319838784321830892021-09-01T10:38:00.012-04:002021-09-05T10:54:42.400-04:00WELLNESS WEDNESDAYS: Take Time for Yourself<p style="text-align: center;"><b><span style="font-size: x-large;">"Take rest. A field that has rested gives a beautiful crop."</span></b></p><p> --Ovid</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgR4QrvlPVFcCv4wN5uAEBXkWnUx45ZBCTekXkOC2strnQZzb_H5q4cWuaagfjf9YkZrwDzTwk6eQJ03aCvOr1yxWUOibJqX1XQJPZMAf3zc_4cma02p0t4TSWZbFVdjyAOn14i_44C5sg/s1350/_O9C9431.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1350" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgR4QrvlPVFcCv4wN5uAEBXkWnUx45ZBCTekXkOC2strnQZzb_H5q4cWuaagfjf9YkZrwDzTwk6eQJ03aCvOr1yxWUOibJqX1XQJPZMAf3zc_4cma02p0t4TSWZbFVdjyAOn14i_44C5sg/s320/_O9C9431.jpg" width="320" /></a></div><br /><p class="MsoNormal"><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"><b>As Labor Day</b> weekend approaches, people are planning
family picnics and time together to celebrate the end of summer and
the accomplishments of American workers.</span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;">
</span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;">Hot dogs and potato chips are flying off the shelves at grocery stores.</span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"> </span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;">Watermelons are chilling in the coolers.</span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"> </span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>Work comes with</b> responsibilities and rewards. It also
needs to come with rest and relaxation.<span style="mso-spacerun: yes;">
</span>So many in the United States work without taking time off, in contrast to
Europeans, where most everyone receives paid time off from the beginning
of a new job.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>A three day weekend </b>is a start, but as one of my brothers says, it takes three weeks away from work to really
relax.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>Relaxation is truly </b>a gift. To put away the cell phones,
turn off the work, and just enjoy living in the moment takes practice.<span style="mso-spacerun: yes;"> Reading a good book, cooking with family, walking in the woods or on the beach. These practices come with their </span>own rewards such as lower stress,
improved digestion, lower blood pressure, and better moods.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>Enjoy</b> your Labor Day weekend.<span style="mso-spacerun: yes;"> </span>Take time for yourself. You have earned it
and you are worth it!<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">With love and kindness,</span><span style="color: #2e2e2e; font-family: "Tahoma",sans-serif;"><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Nancy Heinrich, MPH<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Founder and Wellness Architect <o:p></o:p></span></p>Nancy Heinrich-Growing Healthy Kidshttp://www.blogger.com/profile/17719406331434875956noreply@blogger.comtag:blogger.com,1999:blog-8353760547556520959.post-82316659407841309852021-08-25T09:39:00.016-04:002021-08-31T09:51:00.487-04:00WELLNESS WEDNESDAYS: Eat More Fiber Part 3<p><b><span style="font-size: x-large;"> "<span style="background: white; color: #052049; font-family: "Times New Roman", serif; letter-spacing: 0.15pt; line-height: 107%;">A
high-fiber diet appears to reduce the risk of developing various conditions,
including </span><span style="font-family: "Times New Roman", serif;"><a href="https://www.ucsfhealth.org/list-of-clinics/heart-and-vascular"><span style="background: white; color: #006be9; letter-spacing: 0.15pt; line-height: 107%; text-decoration-line: none;">heart disease</span></a></span><span style="background: white; color: #052049; font-family: "Times New Roman", serif; letter-spacing: 0.15pt; line-height: 107%;">, </span><span style="font-family: "Times New Roman", serif;"><a href="https://www.ucsfhealth.org/conditions/diabetes-mellitus"><span style="background: white; color: #006be9; letter-spacing: 0.15pt; line-height: 107%; text-decoration-line: none;">diabetes</span></a></span><span style="background: white; color: #052049; font-family: "Times New Roman", serif; letter-spacing: 0.15pt; line-height: 107%;">, diverticular
disease, </span><span style="font-family: "Times New Roman", serif;"><a href="https://www.ucsfhealth.org/conditions/constipation"><span style="background: white; color: #006be9; letter-spacing: 0.15pt; line-height: 107%; text-decoration-line: none;">constipation</span></a></span><span style="background: white; color: #052049; font-family: "Times New Roman", serif; letter-spacing: 0.15pt; line-height: 107%;"> and </span><span style="font-family: "Times New Roman", serif;"><a href="https://www.ucsfhealth.org/conditions/colon-cancer"><span style="background: white; color: #006be9; letter-spacing: 0.15pt; line-height: 107%; text-decoration-line: none;">colon cancer</span></a></span><span style="background: white; color: #052049; font-family: "Times New Roman", serif; letter-spacing: 0.15pt; line-height: 107%;">. Fiber is important for
the health of the digestive system and for lowering cholesterol."</span></span></b></p>
<p class="MsoNormal"><span style="background: white; color: #052049; font-family: "Times New Roman",serif; font-size: 15.0pt; letter-spacing: .15pt; line-height: 107%;"><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>--University of California San Francisco (ucsfhealth.org)</span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><o:p></o:p></span></p>
<p class="MsoNormal"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKwcZjjuCov9DZWDdYB2GwoldTQlncVeLARHhYLmFjUOneJt0ennkzfdZkbGWM4fuaqwAo9vd_qZ7FSbKpJGxfNx7BRBiCsNBQo1hNWyIFdQMGHlcMFdRtTVSbzt7spz-2tAg838XYY5o/s1050/_O9C5583.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="700" data-original-width="1050" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKwcZjjuCov9DZWDdYB2GwoldTQlncVeLARHhYLmFjUOneJt0ennkzfdZkbGWM4fuaqwAo9vd_qZ7FSbKpJGxfNx7BRBiCsNBQo1hNWyIFdQMGHlcMFdRtTVSbzt7spz-2tAg838XYY5o/s320/_O9C5583.jpg" width="320" /></a></div><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"><p class="MsoNormal"><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"><br /></span></p><b>Are you getting</b> about 35 grams of dietary fiber a day? Or less?
The fact is that most Americans consume nowhere near enough fiber to prevent
diseases.</span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"> </span><p></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>When we eat</b> enough fiber, everything just works better. The
plumbing, that is. Our digestive system, to be specific. <span style="mso-spacerun: yes;"> </span>Yes, I am talking about bowel movements. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>I will never</b> forget one of my wake-up calls about the dietary
fiber problem in this country.<span style="mso-spacerun: yes;"> </span>I was
asked to work with a parent whose child had only 1 bowel movement a week (not normal).<span style="mso-spacerun: yes;"> </span>The child was complaining of chronic stomach
pain and missed a lot of school. <span style="mso-spacerun: yes;"> </span></span></p><p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>On
another occasion</b> I was asked to teach a series of nutrition workshops for kids who
have been abused and/or neglected living in a residential shelter. I saw more
evidence for the need for health literacy education for parents and those
adults who are responsible for the care and well-being of children. What I
observed was the adults who were buying food for the children in the shelter
bought the cheapest bread.<span style="mso-spacerun: yes;"> </span>It was also
the bread with the least amount of dietary fiber. The staff would complain about kids eating an entire loaf of bread in a day.<span style="mso-spacerun: yes;"> </span>No wonder, as bread made with refined wheat
flour where the wheat bran has been stripped from the wheat to increase the
shelf life has also been stripped of the dietary fiber that provides satiety
and fills us up. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>As you increase</b> the amount of fiber in what you choose to
eat, remember it is important to increase the amount of water you drink.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p><p class="MsoNormal"><span style="font-family: Tahoma, sans-serif;"><b>Dietary fiber plays</b> a critical role in the prevention of diseases such as diabetes, obesity, and colon cancer. Reading food labels to see how many grams are in a serving will help you make good decisions for you and your family. After all, we are Growing Healthy Kids, one child at a time! </span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">With love and kindness,</span><span style="color: #2e2e2e; font-family: "Tahoma",sans-serif;"><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Nancy Heinrich, MPH<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Founder and Wellness Architect <o:p></o:p></span></p>Nancy Heinrich-Growing Healthy Kidshttp://www.blogger.com/profile/17719406331434875956noreply@blogger.comtag:blogger.com,1999:blog-8353760547556520959.post-80142556571301904272021-08-18T18:21:00.050-04:002021-08-24T18:52:59.587-04:00WELLNESS WEDNESDAYS: Eat More Fiber Part 2<p></p><div class="separator" style="clear: both; text-align: center;"><b><span style="font-size: x-large;">"Because a poor diet is linked to cancer, obesity, heart disease and diabetes, public health authorities have long endorsed a diet rich in fruits and vegetables."</span></b></div><div class="separator" style="clear: both; text-align: center;"> --source: CDC's 2015 Behavior Risk Factor Surveillance System</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipqU3YOGKb-tGRrbwY09xsP_mhO_VctP_ykhDyKgYJSP-KFsHGyP3ktSwPRIBxv1PcKXRGipM7qwyzxCcFsBmMEDfXLQV1NBDsW07MV9dmXR62PT6QN6HoQso1xVv47qyfn0YJpbSg7og/s2048/EAT+A+PEACH.IMG_4561.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1536" data-original-width="2048" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipqU3YOGKb-tGRrbwY09xsP_mhO_VctP_ykhDyKgYJSP-KFsHGyP3ktSwPRIBxv1PcKXRGipM7qwyzxCcFsBmMEDfXLQV1NBDsW07MV9dmXR62PT6QN6HoQso1xVv47qyfn0YJpbSg7og/s320/EAT+A+PEACH.IMG_4561.jpg" width="320" /></a></div><br /><p class="MsoNormal"><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"><b>Most Americans eat</b> far less fiber than they need, consuming only about a
1/3 of what they need.</span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"> There is no fiber in foods that come from animals. Fiber is only found in foods that grow from the earth. </span></p><p class="MsoNormal"><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"><b>P</b></span><b style="font-family: Tahoma, sans-serif; font-size: 12pt;">eople often ask,</b><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"> “Am I getting enough protein?” when the MORE
IMPORTANT QUESTION is, “Am I getting enough fiber?”</span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"> </span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;">I will have a party when someone asks me, “Am
I getting enough fiber?”</span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"> </span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>When I teach</b> workshops, we talk about the
importance of reading food labels to identify key nutrients.<span style="mso-spacerun: yes;"> </span>Do you eat cereal most mornings?<span style="mso-spacerun: yes;"> </span>Look at the “Nutrition Facts” panel and
identify what a serving size is.<span style="mso-spacerun: yes;"> </span>Do
you routinely have one or two servings? Next, look at how many grams of dietary
fiber are in one per serving.<span style="mso-spacerun: yes;"> </span>If you are
eating two servings of cereal, then double the number. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>Most adults should aim for about 35 grams of fiber a day. </b><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>This is one</b> of my favorite summer breakfasts (see picture, above): cooked oatmeal,
milled flax seed, almond milk, and half of a fresh, locally grown peach.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>Usually I also have a whole wheat English
muffin (where the first ingredient on the Nutrition Facts label includes the
word “whole”).<span style="mso-spacerun: yes;"> </span>Here is my breakfast’s fiber
total:<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">½ cup dry Quaker oats:<span style="mso-tab-count: 1;"> </span><span style="mso-tab-count: 1;"> </span><span style="mso-tab-count: 1;"> </span>4
grams<span style="mso-tab-count: 1;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">2 tablespoons milled flax seed:<span style="mso-tab-count: 2;"> </span>3 grams<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">½ cup Blue Diamond almond milk:<span style="mso-tab-count: 1;"> </span><1<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">½ large peach:<span style="mso-tab-count: 2;"> </span><span style="mso-tab-count: 1;"> </span><span style="mso-tab-count: 1;"> </span>1.5
grams<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">1 whole wheat English muffin:<span style="mso-tab-count: 2;"> </span>3 grams<o:p></o:p></span></p>
<p class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">TOTAL
FIBER:<span style="mso-tab-count: 4;"> </span>>11.5
grams<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>This breakfast easily</b> puts me on the way towards the day’s goal of about 35 grams of dietary fiber.<span style="mso-spacerun: yes;"> </span>Remember, fiber fills you up and prevents
overeating.<span style="mso-spacerun: yes;"> </span>Most people don’t get
anywhere near enough dietary fiber.<span style="mso-spacerun: yes;"> NOTE: </span>As
you increase fiber, also increase the amount of water you are
drinking. Increasing your dietary fiber is key to controlling and reversing diabetes as well as losing extra weight. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">With love and kindness,</span><span style="color: #2e2e2e; font-family: "Tahoma",sans-serif;"><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Nancy Heinrich, MPH<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Founder and Wellness Architect <o:p></o:p></span></p><br /><p></p>Nancy Heinrich-Growing Healthy Kidshttp://www.blogger.com/profile/17719406331434875956noreply@blogger.comtag:blogger.com,1999:blog-8353760547556520959.post-5943136988502220822021-08-11T17:48:00.003-04:002021-08-22T17:54:24.728-04:00WELLNESS WEDNESDAYS: Eat More Fiber<p style="text-align: center;"><b><span style="font-size: x-large;">"Only 1 in 10 Americans eat enough fruits and veggies."</span></b></p><p> --CDC study </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL8k-LRwzfW-Q1F7tAbEcrOHu6Qjg-UoTtrLVXiNCkvHHkSelbi0qoHIdFqxgyfviY1xOFsNCXLdoPOuCPSfWCo6erOaiyofwWz_4OEM-zrTr2QnmUyRAJOVHPEK5Fw15_STwS6PjaTMQ/s1050/_O9C0003.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="700" data-original-width="1050" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL8k-LRwzfW-Q1F7tAbEcrOHu6Qjg-UoTtrLVXiNCkvHHkSelbi0qoHIdFqxgyfviY1xOFsNCXLdoPOuCPSfWCo6erOaiyofwWz_4OEM-zrTr2QnmUyRAJOVHPEK5Fw15_STwS6PjaTMQ/s320/_O9C0003.jpg" width="320" /></a></div><p class="MsoNormal" style="text-align: center;"><br /></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>Did you grow</b> up with your mother telling you to eat your
vegetables?<span style="mso-spacerun: yes;"> </span>Turns out your mom was
right about those vegetables.<span style="mso-spacerun: yes;"> </span>Foods that grow from the earth (vegetables, fruit, legumes, whole grains) contain fiber, that substance that give them shape. Like bones in animals.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>Fiber is really</b> good for us.<span style="mso-spacerun: yes;"> </span>It fills us up and prevents us from
overeating. The bad news is that most Americans don’t eat enough of it.<span style="mso-spacerun: yes;"> </span>Maybe 1 or 2 in 10 people get enough fiber. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>Are there consequences</b> to not consuming enough fiber?<span style="mso-spacerun: yes;"> </span>You bet. Diabetes and obesity, for
starters.<span style="mso-spacerun: yes;"> </span>Colon cancer for another.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>A good place</b> to start is to become aware of how much
fiber you eat now.<span style="mso-spacerun: yes;"> </span>Read the “nutrition facts”
labels on prepared and packaged food and look for what a serving size is and how
many grams of dietary fiber it has.<span style="mso-spacerun: yes;"> </span>Just
do the math for a day or two and you will figure out if you are low in
fiber.<span style="mso-spacerun: yes;"> </span>If your daily total is less than
around 35 grams a day, then you are probably fiber deficient.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>Start with your</b> personal inventory of dietary fiber.<span style="mso-spacerun: yes;"> </span>In the next issue of Wellness Wednesdays, I’ll
share how a couple of my favorite meals stack up!<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">With love and kindness,</span><span style="color: #2e2e2e; font-family: "Tahoma",sans-serif;"><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Nancy Heinrich, MPH<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Founder and Wellness Architect <o:p></o:p></span></p>Nancy Heinrich-Growing Healthy Kidshttp://www.blogger.com/profile/17719406331434875956noreply@blogger.comtag:blogger.com,1999:blog-8353760547556520959.post-9173248970705094702021-08-04T13:18:00.007-04:002021-08-21T13:26:20.090-04:00WELLNESS WEDNESDAYS: Committing to Change<p style="text-align: center;"><b><span style="font-size: x-large;">"We should all be eating fruits and vegetables as if our lives depend on it - because they do."</span></b></p><p> --Michael Greger, M.D.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHT_cGInpjDFfXoOauoL1kIZ7NvLOeSHxnpWZwv_dheH-7yK16BHpbpoSMMtXI9-7zmE3g2uubue7F3_IxN_Vw-9ZqQWHSxYSNAlcDOGS34Wjw69Jhyphenhyphenkyh7jzH2CHa1Qy8NasXF5z2vxc/s640/New+Albany+Farmers+Mkt+squash+beans+and+potatoes.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHT_cGInpjDFfXoOauoL1kIZ7NvLOeSHxnpWZwv_dheH-7yK16BHpbpoSMMtXI9-7zmE3g2uubue7F3_IxN_Vw-9ZqQWHSxYSNAlcDOGS34Wjw69Jhyphenhyphenkyh7jzH2CHa1Qy8NasXF5z2vxc/s320/New+Albany+Farmers+Mkt+squash+beans+and+potatoes.jpg" width="320" /></a></div><br /><p><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"><b>Eric Adams is</b> the Brooklyn Borough President and may be
the next mayor of New York City.</span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"> </span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;">Several
years ago, he woke up and could not see the clock. He sent to the doctor and
was diagnosed with advanced diabetes, at risk for going blind and an amputation
of his leg.</span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"> </span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>Eric made changes</b>, stopped eating meat and other animal
products, and rapidly shifted to plant-based eating.<span style="mso-spacerun: yes;"> </span>His A1C dropped from over 15% to under
7%.<span style="mso-spacerun: yes;"> </span>The A1C is the test that is the
average of one’s blood sugar over 2-3 months.<span style="mso-spacerun: yes;">
</span>The higher the A1C, the greater the chance of complications of diabetes,
such as blindness, amputation, heart attack, and loss of kidney function.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>Now this man </b>is committed to making changes in food policy
in New York City and prevention of chronic diseases.<span style="mso-spacerun: yes;"> </span>From retired policeman to future mayor with
an interest in reversing diabetes.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;"><b>To learn more</b> about Eric Adams' journey and how he reversed his
diabetes, listen to his interview on the Rich Roll podcast.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">With love and kindness,</span><span style="color: #2e2e2e; font-family: "Tahoma",sans-serif;"><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Nancy Heinrich, MPH<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Founder and Wellness Architect <o:p></o:p></span></p>Nancy Heinrich-Growing Healthy Kidshttp://www.blogger.com/profile/17719406331434875956noreply@blogger.comtag:blogger.com,1999:blog-8353760547556520959.post-557259670901982402021-07-28T13:29:00.040-04:002021-08-11T16:46:27.690-04:00WELLNESS WEDNESDAYS: Stress and Kids<p> </p><p class="MsoNormal" style="text-align: center;"><b><span style="font-size: x-large;">"I believe dancing is the best stress reliever."</span></b></p><p class="MsoNormal"> --Dylan Lauren </p><p class="MsoNormal"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1_6vD_Ds6w_oTMW2xE0L1UuNGNDCYbINg-H-F7vdsBC8KdlED8rDtIrpvEhQMFYxDKo9KKtbj8rYqAsuKcsu8UPHaM_r3kiJmm9dWRtKMQ0RkYlR2DnLxWxG0hyM70fumSRTqhnKtMqE/s1350/_O9C9325.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1350" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1_6vD_Ds6w_oTMW2xE0L1UuNGNDCYbINg-H-F7vdsBC8KdlED8rDtIrpvEhQMFYxDKo9KKtbj8rYqAsuKcsu8UPHaM_r3kiJmm9dWRtKMQ0RkYlR2DnLxWxG0hyM70fumSRTqhnKtMqE/s320/_O9C9325.jpg" width="320" /></a></div><p></p><br />
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">School is starting
soon.<span style="mso-spacerun: yes;"> Another </span>school year living
in the COVID-19 pandemic and life is going to get weird and possibly dangerous,
especially now with the highly contagious Delta variant which targets
kids.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">As you know, there is no COVID vaccine – yet – for kids under 12
years of age.<span style="mso-spacerun: yes;"> O</span>ur children are now among
the most vulnerable to become infected and sick, some so sick they may be
hospitalized, and some may die.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">This pandemic and its impact on children and schools is a
huge deal and getting worse due to the number of unvaccinated people.<span style="mso-spacerun: yes;"> </span>What we can do as parents, school teachers
and administrators is work to ensure that kids have a delicious, healthy dinner
with their family, down time in the evenings, at least an hour before bedtime without
electronics, get a good night’s sleep.<span style="mso-spacerun: yes;">
</span>Be mindful that your kiddos may be stressed and keep an eye out for
changes such as: <o:p></o:p></span></p>
<p class="MsoNormal"></p><ul style="text-align: left;"><li><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">unusual or new behaviors such as not engaging with family
and friends, </span></li><li><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">being withdrawn, </span></li><li><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">spending more time alone, </span></li><li><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">taking more risk-taking behaviors, </span></li><li><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">talking back to a parent,</span></li><li><span style="font-family: Tahoma, sans-serif;">lack of concentration or focus,</span></li><li><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">avoiding sports,</span></li><li><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">starting smoking or drinking alcohol, or </span></li><li><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">talking about self-harm.<span style="mso-spacerun: yes;">
</span></span></li></ul><p></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Our children are embarking on a new school year in
the midst of a once-in-a-hundred years pandemic.<span style="mso-spacerun: yes;"> </span>They will experience stress.<span style="mso-spacerun: yes;"> </span>Some will need professional help.
School teachers and counselors can help keep an eye on your kids. If you have a
concern, talk with school staff.<span style="mso-spacerun: yes;"> Seek out mental health resources in your school or community. </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Stress contributes to overeating, anxiety, and sleep
disturbances which can all be risk factors for childhood obesity.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">With the constant news about the pandemic that kids are
likely to hear, whether or not you know it because kids are little sponges, parents
need to be on guard.<span style="mso-spacerun: yes;"> </span>We need to be
hyper-vigilant for the sake of our children’s health –and their very lives. <span style="mso-spacerun: yes;"> </span></span></p><p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Everyone has stress, right?<span style="mso-spacerun: yes;"> </span>You drive in traffic, you have stress.<span style="mso-spacerun: yes;"> </span>Kids have a test coming up, they have
stress.<span style="mso-spacerun: yes;"> </span>What matters is our response to
stress.<span style="mso-spacerun: yes;"> </span>Take extra good care of yourself
so you can take extra good care of your children in this uncharted time. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">With love and kindness,</span><span style="color: #2e2e2e; font-family: "Tahoma",sans-serif;"><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Nancy Heinrich, MPH<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Tahoma",sans-serif; font-size: 12.0pt; line-height: 107%;">Founder and Wellness Architect <o:p></o:p></span></p>Nancy Heinrich-Growing Healthy Kidshttp://www.blogger.com/profile/17719406331434875956noreply@blogger.comtag:blogger.com,1999:blog-8353760547556520959.post-85530689168051458982021-07-21T19:48:00.005-04:002021-08-09T19:53:50.864-04:00WELLNESS WEDNESDAYS: Diabetes Matters<p><b><span style="font-size: x-large;">"Issues like diabetes do, as you well know, have a knock-on effect to diabetes. So we all are better off if we invest in prevention."</span></b></p><p> --Jacinda Ardern</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWJy8DWVHtHfKsUfs9fKV5cfzS6G90ECksVU4zUGONe22oK09TkqZEIzTk0D1MIneIrlcdCsM8Q5byObNrdD2HagJHwuSkrBf3LyZBc3UBgkfFmpu33XjYyq7K3GwA7Jk1muJgFxfYYZI/s640/3+kids.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWJy8DWVHtHfKsUfs9fKV5cfzS6G90ECksVU4zUGONe22oK09TkqZEIzTk0D1MIneIrlcdCsM8Q5byObNrdD2HagJHwuSkrBf3LyZBc3UBgkfFmpu33XjYyq7K3GwA7Jk1muJgFxfYYZI/s320/3+kids.jpg" width="320" /></a></div><p style="text-align: center;"><br /></p><p class="MsoNormal"><span face=""Tahoma",sans-serif" style="font-size: 12pt; line-height: 107%;"></span></p><p class="MsoNormal"><span style="font-size: 12pt; line-height: 107%;"><span style="font-family: arial;"><b>I hate diabetes. </b> It
can rob people of their sight, their limbs, their kidney function, their lives. It causes people to go on kidney dialysis. It
puts people at 2-4 times higher risk for having a heart attack or stroke than
someone without diabetes. It is preventable and can be reversed. <o:p></o:p></span></span></p><p class="MsoNormal"><span face=""Tahoma",sans-serif" style="font-family: arial; font-size: 12pt; line-height: 107%;"><b>Kids who are overweight and obese </b>are at higher risk for
developing diabetes than kids who are at healthy weights. Diabetes matters to
the health of America’s children which is why pediatricians, school
administrators, community leaders, and parents should be taking actions to prevent it. <o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Tahoma",sans-serif" style="font-family: arial; font-size: 12pt; line-height: 107%;"><b>Childhood obesity </b>is the elephant in the room.<span style="mso-spacerun: yes;"> </span>We ignore obesity, turn a blind eye, and
pretend it is not there. <span style="mso-spacerun: yes;"> </span>But obesity is
a major risk factor for children being diagnosed with diabetes.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Tahoma",sans-serif" style="font-family: arial; font-size: 12pt; line-height: 107%;"><b>All children deserve </b>access to healthy foods to help them
maintain healthy weights. Are they eating animal products every day or are
their families moving towards more plant-based eating and less consumption of
meat, chicken, and dairy? Are they eating highly processed foods every
day?<span style="mso-spacerun: yes;"> </span>Are they consuming foods and drinks
with added sugars every day? <o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Tahoma",sans-serif" style="font-family: arial; font-size: 12pt; line-height: 107%;"><b>Of course, </b>there are other variables beside what kids eat,
in the equation of when childhood obesity leads to a diabetes diagnosis, such
as:<o:p></o:p></span></p>
<p class="MsoNormal"></p><ul style="text-align: left;"><li><span face=""Tahoma",sans-serif" style="font-family: arial; font-size: 12pt; line-height: 107%;">How much screen time do kids have?</span></li><li><span face=""Tahoma",sans-serif" style="font-family: arial; font-size: 12pt; line-height: 107%;">Are they getting physical activity every day? </span></li><li><span face=""Tahoma",sans-serif" style="font-family: arial; font-size: 12pt; line-height: 107%;">What are the stressors to their physical and mental health
and are they being addressed? </span></li><li><span face=""Tahoma",sans-serif" style="font-family: arial; font-size: 12pt; line-height: 107%;">Are they getting enough sleep?<span style="mso-spacerun: yes;"> </span></span></li></ul><p></p>
<p class="MsoNormal"><span face=""Tahoma",sans-serif" style="font-family: arial; font-size: 12pt; line-height: 107%;"><b>Moving to plant-based eating</b> is one of the most important
things we can do to prevent and reverse diabetes and to solve the
childhood obesity epidemic. Please pass the lentils!<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: arial;"><span face=""Tahoma",sans-serif" style="font-size: 12pt; line-height: 107%;">With love and kindness,</span><span face=""Tahoma",sans-serif" style="color: #2e2e2e;"><o:p></o:p></span></span></p>
<p class="MsoNormal"><span face=""Tahoma",sans-serif" style="font-family: arial; font-size: 12pt; line-height: 107%;">Nancy Heinrich, MPH<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Tahoma",sans-serif" style="font-size: 12pt; line-height: 107%;"><span style="font-family: arial;">Founder and Wellness Architect </span><o:p></o:p></span></p>Nancy Heinrich-Growing Healthy Kidshttp://www.blogger.com/profile/17719406331434875956noreply@blogger.com