WELLNESS WEDNESDAYS: Roasted Root Vegetables

"I love root vegetables: carrots, parsnips, and turnips."

                                                                                        --Julia Child 

Some of my favorite vegetables are root vegetables that grow underground.  Some of the edible parts also grow above ground, as in the case of beets.  Beets are so good for you and beet greens are powerhouses of nutrition.  I have seen shoppers at local farmers markets buy bunches of beets and ask the farmer to discard the greens.  Whenever I see that happen, I happily offer to take the greens to saute in a bit of olive oil and fresh garlic.  

Here is a list of root vegetables for you and your kids to look for when you go to your local farmers market:

1. Carrots
2. Ginger
3. Potatoes
4. Beets
5. Garlic
6. Onions
7. Sweet potatoes
8. Fennel
9. Celeriac (celery root)
10. Turmeric
11. Rutabagas
12. Turnips
13. Radishes

One of the local farmers at the New Albany Farmers Market in New Albany, Indiana grows garlic; cooking with fresh, locally grown garlic is pure joy.  When I roast root vegetables such as sweet potatoes, yellow beets, and onions, I usually add a clove or two of fresh garlic.  Sometimes I roast veggies on parchment paper and other times I make foil packets of veggies.  Either way, this is a great way to prepare root vegetables enjoy on a bed of brown rice and quinoa cooked in vegetable broth.  A favorite dish of mine is fresh corn with minced ginger and coconut milk.  Something about ginger brings out the best of corn's amazing flavor. Ginger is also very good to slice into a cup of your favorite hot tea.  Ginger is very soothing and good for an upset stomach and digestion.  Turmeric is one of the most powerful anti-inflammatories in the world.  

Enjoy root vegetables and incorporate them into your foods and meals.  You will be healthier when you do.  

With love,

Nancy Heinrich, MPH

Founder and Wellness Architect

Growing Healthy Kids, Inc.

WELLNESS WEDNESDAYS: Autism and Gut Health

"Anything is possible!  If I can do it, so can you."

                                                       --Dani Bowman

An article in the November 2020 issue of Discovery magazine caught my attention.  The author wrote about a study of 18 kids with autism who were part of a study on fecal transplants and the transformational results of the kids in improving their gut health and communication skills. 

Gut health and brain health are interlinked.  Kids on the autism spectrum frequently have digestive and constipation issues.  When the intestines are inflamed, a child’s brain reacts in pain.  Autism is a mystery.  Researchers are making headway but not fast enough.

We know from the research of Zach Bush, MD and others, that glyphosate, the active ingredient in RoundUp, may be a missing puzzle piece in the autism mystery. Glyphosate is a chemical compound that has infiltrated our nation’s water supply and food supply.  This herbicide was first registered in the U.S. in 1974.  It is an endocrine disruptor. 

Research and persistence are progressing to open up pathways to prevention, treatment, and answers.  Why are more males than females diagnosed with autism?  Why do many kids with autism improve on a gluten-free and dairy-free diet?  Is glyphosate, the active ingredient in RoundUp, the only culprit?  What is the relationship between glyphosate and leaky guy syndrome?  What is the relationship between the father’s age at time of conception and an autism diagnosis of a child?  What if the mother was ill during her pregnancy? 

In our mission to improve the health – and lives – of America’s children, we must continue to seek answers for families affected by autism.  Eat real food, organic whenever possible.  Shift to plant-based eating most or all of the time.  Choose fermented foods such as sauerkraut and kimchee.  Avoid foods and drinks with added sugars, which cause inflammation.  

With love,

Nancy Heinrich, MPH

Founder and Wellness Architect

Growing Healthy Kids, Inc.

WELLNESS WEDNESDAYS: 5 Tips for Handling Stress and Anxiety in Kids

 

"It's not stress that kills us, it is our reaction to it."

                                                           --Hans Selye

In a year dominated by a global pandemic, I have seen an increase in the number and frequency of webinars targeting professionals about the importance of self-care and personal wellness. 

But what about the children? 

The stress experienced by our children, especially those children who have ADHD, anxiety, and learning disorders, is hard to measure because kids don’t talk about their feelings.  When parents are glued to the news, what about the children?  How do children react to daily news about growing COVID-19 cases and deaths?  How do kids react to the often-sudden changes of school on, school off, school virtual, and learning from a computer screen on their kitchen table instead of in a classroom with a teacher and classmates? 

What we see is kids’ grades falling.  Kids are not sleeping.  Kids are withdrawn.  Kids are not having social interactions with other kids in the classroom and the playground. 

What will the long-term consequences be on the physical and mental health of children?   What are the short-term consequences?

We must be good stewards of children’s health.  We must be vigilant in ensuring we communicate with our children.  We must be aware of cues that kids may be experiencing stress, anxiety, or depression. 

What can parents do if they think their child is experiencing stress and anxiety?  Here are 5 tips:

1. Make healthy meals and snacks.  
2. Don't buy junk food. Avoid food dyes, preservatives, sugars, and refined grains.   
3. Have family dinners and ask your kids about their day.  
4. Talk with your children every day and tell them you love them.
5. Seek help from mental health professionals whenever you need help.

With love,

Nancy Heinrich, MPH

Founder and Wellness Architect

Growing Healthy Kids, Inc.