Get a Move On – A Trip Around the World, Part 6

riso-1389481016rIDBrazil – the largest country in South America – is the next stop on our food tour of the world. Home of the world’s largest rain forest, Brazil is known for soccer, long beaches and the Amazon River. Kids of Brazil also love to eat! While the national dish of Brazil is “feijoada” (a dish of pork, rice, beans and onions), one of their popular specialties is tapioca pudding.

Children all over Brazil help their parents make this simple dessert – and often times find a way to have it as after school snack, too. Take a trip to Brazil by visiting the jell-o/pudding aisle of the grocery store. Kids can certainly help with the easy recipe, so spend some time with your child making dessert for dinner tonight. Ask them what it might be like to live in Brazil- and to see piranhas in the Amazon!

Last stop? The Native Americans of the USA


This is part of the Get a Move On series – keeping your child healthy through activity and movement.

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Get a Move On – A Trip Around the World, Part 5

map-of-australiaGood Day Mate! Welcome to Australia – the next stop in our food tour around the world. Children in Australia grow up with koalas, kangaroos and wallabies in their country. While Australians live “down under” they start their day off right, just like us, with breakfast! One of their favorite breakfast cereals is muesli. Similar to granola, muesli is toasted oats, nuts, dried fruits and cereal flakes. You can find muesli in the cereal aisle in the grocery store.

Why not take a trip to Australia with your child over breakfast? Try mixing muesli with milk – like you do with cereal. Or, mix it with any flavored yogurt for a fun way to start the day. Remember to involve your child in learning and talking about Australia – try a morning of make believe and invite a koala over for breakfast!

Next stop? Brazil!


This is part of the Get a Move On series – keeping your child healthy through activity and movement.

Get a Move On – A Trip Around the World, Part 4

bowl-of-riceOur next stop in our food tour around the world is Japan! A lot like Greece, Japan is over 70% mountains and has more than 6,000 islands. Japanese children love to go to school – and like bringing their lunch. One of their favorite things to eat is rice. In fact, many Japanese kids even eat rice for breakfast!

Try a taste of Japan with your child. Cook plain white rice by adding 2 cups of water and 1 cup of rice in a pot. Cover the pot and let it boil for 20 minutes. When the rice is finished cooking, the water will be gone (a great topic of conversation with your little one!) and the fluffy rice will remain. Top your rice with soy sauce and see if you can eat it with chopsticks. “Tano-shimu!” – Enjoy!

Next stop? Australia!


This is part of the Get a Move On series – keeping your child healthy through activity and movement.

Get a Move On – A Trip Around the World, Part 3

1-1210579642iNkhOur second stop in our food tour around the world is Kenya! Home of the world’s largest tropical lake, Lake Victoria, Kenya is also known for tasty foods like bananas, beans and pumpkins. Kids in Kenya love to help their parent’s garden and one of their favorite things to grow and eat are sweet potatoes – also known as yams.

You can have a lot of fun with sweet potatoes with your child. You can slice up a sweet potato and toss it in 1 Tablespoon of olive oil, salt and pepper and bake at 400 for 30 minutes for your own sweet potato fries. It’s a great way to try a new food. Remember to get your child involved by asking them to help  and encourage them to participate by asking them how sweet potatoes are like baking (white) potatoes – and how they are different. Enjoy a tasty treat together!

Next stop? Japan!


This is part of the Get a Move On series – keeping your child healthy through activity and movement.

Get a Move On – Trip Around the World Part 2

tzatzikiOur first stop in inspiring kids to eat fun foods from around the world is Greece.  A country on the Mediterranean Sea, Greece is known for lots of yummy foods like olives, grapes and cucumber sauce called “tzatziki” (pronounced zot-zee-kee). Greek people love to eat tzatziki with veggie sticks or bread – and kids love to help their parents make it.

Try it for yourself! You’ll need:

  • 1 cucumber chopped really small
  • 1 cup plain yogurt
  • ½ teaspoon garlic salt (or…minced garlic and a little table salt)
  • 1 tablespoon olive oil

Mix the four ingredients together – kids are great mixers, so get them involved. Have fun learning about how Greece is made up of over 1,400 islands – and is home of the very first Olympics – while munching on carrot sticks and tzatziki. As they say in Greece – OPA! (Which means “hooray!”)

Next stop? Kenya!


This is part of the Get a Move On series – keeping your child healthy through activity and movement.

Get a Move On – Healthy Habits Around the World – Part 1

Inspire your kids with fun foods! Consider taking a trip through your grocery store and learn about the world we live in. If you have a picky eater – or you just want to try new things – learning about food in various countries is a great way to start. It’s also a great way to get your child involved and learning.

There are many ways to get going – start by picking a food or a country – and ask your child to help. Take time to look up where the country is by using a map or the internet. Then, encourage your child to think about what life might be like for kids in that country.  In the following weeks, we’ll look at various foods and cultures around the world including Greece, Kenya, Japan, Australia, Brazil and the Native Americans of the USA. Enjoy the trip around the world!


This is part of the Get a Move On series – keeping your child healthy through activity and movement.

Get a Move On – Healthy Habits

With portion sizes of many foods over double what they were 20 years ago, we have to help our children build healthy food habits at a young age. Starting around age 4, your child loses the ability to self-regulate when they are full. So, helping them understand how and when to eat will be essential building blocks for their future.

Here are eight simple rules to build healthy food habits

  1. Recognize children’s appetites vary from day to day and meal to meal
  2. Time meals and snacks to allow hunger, but not too much
  3. Allow food jags to run their course
  4.  Don’t insist on the “clean plate club”
  5. Present food without comment about likes or dislikes
  6. Don’t use food as a reward
  7. Don’t bargain, bribe, lecture, shame or threaten.

Get on the right track now – your kids will thank you for it!

Get a Move On – Yum Yum

While it’s easy to say “eat healthy,” it can be difficult to know what to feed your child after you’ve heard “I’m hungry” for the 15th time in a day. Healthy snacks that boost brain power and strengthen bones and muscles don’t have to be difficult to make. Here are a few easy recipes to get your little one on the right snack track. Encourage your child to help out – it’s a great way to practice math, reading and science, too!

Monkey Mix

1 Cup Banana Chips

1 Cup Flaked Coconut

1 Cup Chocolate Chips

3 Cups Toasted O Cereal  (like Cheerios)

Mix all the ingredients in a zip-top bag and shake well.

 

Fish in a Pond

1/2 cup lowfat cream cheese or cheese spread
Fish-shaped crackers
4 celery ribs, stems removed

Scoop the cream cheese into a bowl. (You can tint the cream cheese with blue food coloring to make it look like a pond.) Dip the celery sticks into the cheese, then into the bowl of crackers to “catch” a fish.



This is part of the Get a Move On series – keeping your child healthy through activity and movement.

Get A Move On – Never Give Up

Every child is special. No parent or guardian is perfect. You will hit bumps along the way.

Sometimes I think my kids might fire me from my job.

Sometimes I want to sell my kids for a quarter.

It’s the most rewarding job of your life – with no instruction  manual, no “right” way and so many challenges you think your head might spin right off.

Yes, childhood obesity is on the rise. But you can do something about it! During the last few months, this blog have given you tips and benchmarks, ideas and suggestions. No one suggestion will solve the problem, but just as your child learned to walk, speak or read – you simply try and try again. Embrace what is special in your child and help them grow. If they love to read, take a walk and have them tell you their favorite story. If they love to dance, turn off the TV and turn on the radio – have a dance party in your kitchen. You’ll figure it out! Goodness knows our “Friday Night Dance Party” (now quite the serious tradition) simply started from an exhausted momma and dadda just trying to limp along until bed time.

But they memories they have – the love of dance and movement – their attentiveness in music class – their songs from the back seat…oh, how those memories are worth the trial and error it took to get there.

It’s time for a break – Spring Break – and whether you’re going to stay home or travel the globe, this is just your “you can do it!” inspiration to not give up – keep moving, keep learning. We’ve got more tips coming after the break! Stay Tuned!!


This is part of the Get a Move On series – keeping your child healthy through activity and movement.

Get a Move On – An Active Family

Throughout the year, we’ve encouraged you to get up, get moving and get active with your child. As your little one grows, so does their curiosity regarding the world around them. Coach them along – get out there an experience their world, they will love you for it.

Still need a few ideas? Here are a few tips for family fitness fun!

  • Schedule regular times throughout the week for your family to be physically active
  • Help everyone find something active that they enjoy and feel successful doing
  • Use a pedometer to determine which activities require the most steps
  • Write down personal goals and track everyone’s progress
  • Wear loose fitting clothing and proper shoes to permit freedom of movement.
  • Be sure to warm up. Stay flexibly by stretching and cool down following your workout.

Remember, it doesn’t not have to cost a lot of money to activate the family!


This is part of the Get a Move On series – keeping your child healthy through activity and movement.