WELLNESS WEDNESDAYS: Fall Foods Are Good for the Soul

"I love comfort food - it's the basis of everything."

                                                                                  --Katie Lee

Fall foods are some of my favorite comfort foods. 

When leaves change colors and the temperature signals sweater weather has arrived, I know the bounty of fall foods is ahead.  There is something special about visiting farmers markets in search of locally grown winter squash like butternut and acorn from organic farmers.  Heirloom tomatoes, onions, and garlic fill the dining table as soup recipes start manifesting in my weekly menus.  Fresh herbs add layers of flavor to every dinner.

The comfort of fall foods is reassuring as we say good-bye to summer and think about the gifts of winter.  Favorite family recipes and the smells of cinnamon, acorn squash, and pumpkin create memories to get us through the winter. 

Take extra good care of yourself and your family.  Here are a few suggestions to make this fall a great fall:

• Make your favorite comfort foods. 
• Visit your local farmers markets and buy squash to grill, for soups, and to stuff with wild or brown rice and quinoa.  
• Invest in some really good organic smoked paprika.  Use it with grilled vegetables.  Saute pumpkin seeds and smoked paprika in olive oil to finish your soups. 
• Make an extra pumpkin pie for a neighbor.  
• Share a pint of your homemade soup with a coworker.  
• Make homemade croutons from a good sour dough bread. 
• Walk in the fall leaves and celebrate the changing of the seasons.  

Enjoy being alive!

With love,

Nancy Heinrich, MPH

Founder and Wellness Architect

Growing Healthy Kids, Inc.

WELLNESS WEDNESDAYS: Spectacular Spices

"Ounce for ounce, herbs and spices have more antioxidants than any other food group."

                                                                               --Michael Greger, MD 

One of my favorite spices in the world is organic smoked paprika.  If you have been to a Growing Healthy Kids workshop, then you have probably experienced the amazing flavor and taste of organic smoked paprika. People are always amazed to learn how different it is from regular paprika. 

Here is one of my favorite soup topper tips: sauté a tablespoon of olive oil with 1/2 cup pumpkin seeds, 1 teaspoon organic smoked paprika, and a pinch of pink Himalayan sea salt for a couple of minutes on medium heat.  Serve on tomato, tomato-butternut squash, or split pea soup. 

Herbs and seasonings are an essential part of any plant-based pantry.  Choose organic whenever possible because when you invest in the best quality ingredients possible, your foods will be so much better in taste and quality.  Here are 10 herbs and spices that are always in my pantry:

1. Basil
2. Oregano
3. Thyme
4. Garlic powder
5. Turmeric
6. Ginger
7. Black pepper
8. Cumin
9. Smoked paprika
10. Coriander

Enjoy spectacular spices. Grow herbs with your kids whenever possible so you can use them fresh.  As you cook with fresh and dried herbs, your kitchen will smell amazing  and your health will be the beneficiary! 

With love,

Nancy Heinrich, MPH

Founder and Wellness Architect 

WELLNESS WEDNESDAYS: Destructive Stress and Diabetes

 "Chronic illness is a family affair."

                                          --Richard Cohen, from Chasing Hope

Preventing diabetes among kids who are already overweight and obese is key to the mission of Growing Healthy Kids, Inc.  Some kids at unhealthy weights live in food deserts, lack access to fresh fruits and vegetables, whole grains, legumes, and are dependent on SNAP benefits at home and the USDA's free and reduced meal program at school.  These kids are often bullied by other kids (and sometimes by adults who should know better), ostracized, and isolated.  The psychological effects of childhood obesity are well documented, according to Centers for Disease Control and Prevention.  Stressors on the health of a child can have unhealthy consequences on the health of a child.   

Stress narrows the blood vessels and raises the blood pressure.  Someone with diabetes is at 2-4 times higher risk for a heart attack or stroke than someone without diabetes. Having high LDL cholesterol means the blood vessels are narrowed because the saturated fat found in foods from animals (think cheese, beef, chicken, ice-cream and full-fat milk) sticks to the inside of the vessels. 

Managing stress is important to everyone’s overall health, but especially important for anyone with diabetes or prediabetes.  In addition to “everyday” stress like the school class change bells, attending “virtual” school at home, loud noises, unexpected events like someone’s illness or death, being bullied, or being sedentary, everyone is also juggling year of “COVID” stress, a summer of racial injustices and uncertainty, and a presidential election of great consequence to the health of our country and the health of democracy.

Stress can kill you.  If it doesn’t kill you, it will age you.  If it doesn’t age you, it will remind you that living a balanced life matters a lot so turn off the source of the stress.

I walk as my antidote for stress.   Sometimes I will throw in a little walk/run to get my heart rate up a bit.  We need those walks to remind us to stop and smell the roses every day. Exercise, time outside in nature, and eating real foods (fruits, vegetables, whole grains, and legumes) all play a role in managing stress.  What are you and your kids doing to manage stress? 

With love,

Nancy Heinrich, MPH

Founder and Wellness Architect

Growing Healthy Kids, Inc.