However, staying active during the winter months is essential for keeping your body healthy and your spirits lifted. The key is finding a form of movement that excites you and gets you motivated to leave the comfort of your blankets.

The good news? Winter offers plenty of opportunities for both indoor and outdoor activities to keep you moving! Whether it’s something fun like building a snowman or focusing on strength training, there’s a winter-friendly exercise for everyone.

Outdoor Activities

If you’re someone who loves the crisp winter air and doesn’t shy away from the cold, these outdoor activities are perfect for you!

Skiing: Taking a skiing trip can be a great winter getaway while being an excellent source of exercise.  Pick a mountain, rent some gear and take a lesson. This popular wintertime activity is an amazing workout that the entire family can enjoy.

Build a snowman: Rolling 3 large snowballs together to create one big snowman is a great way to get in some exercise!  Get the entire family involved and enjoy! And, don’t forget the carrot for the nose and raisins for the eyes and mouth!

Sledding: Break out your sled and search for the biggest hill on the block! Trekking all the way up will provide a great workout on an incline. Enjoy the way down and repeat!

Ice Skating: Ice skating is a fun activity for all ages! Take full advantage of this fun activity and avoid injury by choosing ice skates that feel comfortable on your feet. Take the family to an ice skating rink nearby or better yet get into the holiday spirit and make a trip to Rockefeller Center!

Indoor Activities

Maybe you’re someone who prefers staying cozy and warm indoors, and that’s perfectly okay! You can still stay active and heat things up with these fun indoor activities:

Exercise videos: Exercise videos are an excellent and inexpensive way to stay on track this winter season. With different videos you can easily change up your routine to keep it exciting and you don’t even have to leave the house!

Strength Training: Lifting weights is a perfect way to strengthen and tone. Purchase a set of 5lb and 10lb dumbbells and try different strength training exercises such as bicep curls, triceps kickbacks, and lateral raises! Try doing 3 sets of 10 repetitions of each exercise.

Yoga/Pilates: Build your mind, body, and soul with Yoga and Pilates this winter. Start off by purchasing a beginner’s video and mat and practice in your home. Or if you are more experienced take your mat to a local class. Not only are Yoga and Pilates great stress relievers but they can also increase flexibility and strength!

Remember it is important to remain active even in the winter months.  So, give some of these exciting wintertime activities a try! You might even enjoy them so much that you will forget all about that snooze button!

Buying seasonal produce not only ensures you’re enjoying food at its freshest and ripest but also helps you save money. You can find these winter gems at your local grocery store or even at a winter farmers market, yes, they still operate during this time of year!

Once you’ve stocked up on your winter produce, you might be wondering how to make the most of it. Fortunately, there are countless ways to elevate your holiday meals with fresh, seasonal fruits and vegetables!

Fruits

1. Apples: One of the most popular fruits, and rightfully so! They can be very versatile, whether you are enjoying them in a dish or by themselves. They are an excellent source of fiber, with one medium apple providing 4 grams. Snacks that are high in fiber help you to feel fuller longer, and aids in promoting a healthy digestive tract. Add an apple with peanut butter as a mid-day snack that’ll leave you satisfied until your next meal!

1. Bananas: This potassium-packed fruit is the perfect snack for someone on the go. One medium sized banana provides 422mg of potassium, which is vital for heart health and muscular function. Spread peanut butter on whole-wheat toast and top with banana slices and cinnamon for a delicious breakfast that’ll also satisfy your sweet tooth!

1. Grapefruit: This sweet yet tart fruit is an excellent accompaniment to your morning cereal or oatmeal. A medium sized grapefruit contains about 88mg of vitamin C, which is crucial for optimal immune functioning. This makes it a great fruit to incorporate into your menus as we head into cold and flu season. Grapefruit goes great as a side to cereal (hot or cold) in the morning!

Vegetables

1. Beets: This colorful vegetable is great to brighten up any salad. Try pairing it with fresh spinach, quinoa, and goat cheese. It’s high in iron, magnesium, fiber, and potassium, which are crucial for protecting against cardiovascular disease and providing energy. Add beets to a spinach salad and top with goat cheese and walnuts for a delicious meal.

1. Brussel sprouts: One cup of Brussel sprouts provides 37mg of calcium, which is essential for healthy bones, muscle contractions, and cell metabolism. These can be served in so many ways! Roasted Brussel sprouts make a great side dish to pair with any of your lean protein favorites.

1. Potatoes: The cold months make us crave warm, hearty comfort foods. What better vegetable to add to your stew than potatoes? Potatoes contain thiamin, which helps the body to make energy, and copper, which helps the body to fight against free radicals and protects cells. Chop up red potatoes, sauté until crispy and have them with your eggs in the morning or favorite lean protein at dinner. Either way, it’ll be a delicious meal!

Adding Fruit to the Festivities

Here are some helpful tips to incorporate fresh fruit into your holiday menu and add a burst of flavor, color, and nutrition to your festive dishes:

• Fruit can make a great refreshing dessert! Mix fresh raspberries, strawberries, and blueberries with orange juice in a bowl. Place the mixture into the refrigerator for a few hours so that the flavors can blend before serving.
• Top a mixed fruit salad with winter spices such as nutmeg, ginger, or cinnamon to add some pizzazz!
• Add dried fruits to any dish! Dried fruit adds a fun and interesting flavor and texture to many dessert recipes, but they can also be added to salads and starch dishes such as rice or couscous. Try dried cranberries, raisins, dates, or pineapples!
• Top your favorite pound cake or angel food cake with fresh or frozen berries. To add some variety, add a splash of your favorite holiday liqueur for a grand finale!
• Try a citrus fruit salad consisting of grapefruit, kumquats, tangerines and clementines that will emit a mouth-watering aroma and a fabulous display a color! You can even add a sprinkle of shredded coconut for added texture or some honey for sweetness.
• Top your traditional fruit salad with a variety of nuts to add an unexpected crunch that will instantly make this dish festive for the holidays!

Winter fruits add vibrant flavor and nutrients to your holiday meals. By using in-season produce, you can elevate your dishes while supporting your health and budget. Get creative and enjoy the delicious possibilities!

Celebrating the holidays as an intuitive eater can be challenging, especially with so many tempting dishes to try. It can be hard to honor your satiety when you want to taste everything on the table. But don’t worry, there’s always the joy of leftovers! Whatever you didn’t get to enjoy during the holiday meal, you can savor later at home.

Another great thing about holiday meals is the chance to reinvent what’s on your plate. Leftovers can be turned into exciting new dishes, giving you even more opportunities to savor the season’s flavors!

Safety First

Although leftovers taste delicious, there’s a limit to how long you can safely keep them. Proper temperature for storing your leftovers is important to avoid food-borne illnesses.

Perishable foods such as meat, poultry, eggs, and casseroles that have been left out for more than two hours at room temperature should be thrown away. Whole roasts, turkeys, and hams should be cut into smaller pieces and stored in airtight shallow containers in the refrigerator at 40°F or less and should be eaten within 3-4 days. If you choose to freeze leftovers, be sure you eat them within 2-6 months for the best quality.

Reheating Leftovers

When reheating leftovers, be sure to reheat them to 165°F and use a food thermometer to check the temperature. Bring gravy and soups to a boil and if microwaving foods, stir food thoroughly to make sure there aren’t any cold spots.

Be Creative with Your Leftovers

There are many ways you can use your holiday leftovers without eating the same thing night after night. Consider the following delicious meals. Your family won’t even know you created them from the leftovers.

• Add turkey to a crisp apple salad.
• Turkey and veggie wrap.
• Turkey soup or turkey chowder.
• Use leftover vegetables to create your own veggie stock.
• Add veggies to whole wheat pasta and create a pasta primavera.
• Try adding leftover cranberry sauce to nonfat yogurt and blend to create a delicious smoothie.
• Whip up some potato pancakes with leftover mashed potatoes.
• Donate leftovers!  Go to a local soup kitchen or food pantry and spread the holiday cheer.

As you enjoy the holiday season and the abundance of delicious meals, remember to be mindful of food safety and creativity with your leftovers. Proper storage and reheating will ensure that you continue to enjoy your festive flavors safely, while repurposing leftovers into new dishes brings fresh excitement to your meals. Whether you’re savoring the flavors or sharing the joy with others, the holiday season is about making lasting memories, and there’s no better way to do that than with good food and good company!

While it’s a season to care for others, don’t forget to care for yourself too. Incorporating regular exercise and being mindful of your eating habits can help you stay energized and stress-free during this busy time.

Smart Snacking Tips

Holiday prep can lead to frequent trips to the snack cabinet, but snacking doesn’t have to derail your health goals. In fact, smart snacking can support your body, especially if you’re adding more exercise into your routine. Here are a few tips to keep snacking balanced and beneficial:

1. Stay hydrated. Thirst is often mistaken for hunger. Drinking water throughout the day keeps you hydrated and helps prevent mindless snacking.

2. Keep healthy options ready. Convenience drives choices! Prep fruits and veggies ahead of time to make them easier to grab. Store cut-up fruit with yogurt or veggies with hummus in a small container to bring along when you’re out and about. These snacks are satisfying and nourishing.

3. Snack, don’t substitute. Snacking should complement your meals, not replace them. Eating too much before a meal can leave you too full to enjoy a balanced plate. If you snack, aim for small portions.

4. Think food groups. Build a satisfying snack by choosing items from the five main food groups: fresh fruits, vegetables, whole grains, dairy, and lean protein. Combining two or more groups can make your snack more filling and nutritious.

Adding Exercise to Your Routine

With busy schedules, fitting in exercise might seem impossible, but it doesn’t have to be! Here are simple ways to move more during the holiday season:

• Break it into chunks. Squeezing in three 10-minute bursts of activity throughout the day is just as effective as doing it all at once.
• Switch it up. Mix moderate activities like brisk walking with higher-intensity ones like jogging to meet fitness guidelines.
• Schedule it in. Treat exercise like an appointment—set specific times to move and stick to them. Sign up for a class or try an online workout at home.
• Skip the gym. Exercise doesn’t require a gym membership. A good pair of sneakers and some motivation are all you need! Free online resources or DVDs from your local library can help you stay active indoors.
• Make it a group effort. Get moving with family or friends. Whether it’s a walk, yoga session, or active playtime with the kids, working out together makes it fun and keeps everyone motivated.

Taking care of yourself isn’t selfish, it’s essential. By choosing healthier snacks and finding time to move, you’ll feel more energetic, focused, and ready to enjoy all the holiday festivities. Remember: even small steps can lead to big benefits. Make yourself a priority, you deserve it!

For your immune system to work its best, it needs the right nutrients. Certain vitamins and minerals are known to strengthen immunity, so it’s essential to eat a variety of fruits, vegetables, proteins, and whole grains. Studies show that vitamins A, B6, C, and E, along with minerals like zinc, selenium, iron, and folic acid, all play a role in supporting the immune system.

Foods with Essential Vitamins

Wondering how to include these nutrients in your diet? Here are some top foods to try:

• Vitamin A:   Vitamin A can be obtained from many fruits and vegetables.  Some produce especially high in vitamin A are carrots, spinach, kale, peas, and mango.  Vitamin A can be also found fortified in milk or milk products.
• Vitamin B6: Vitamin B6 can be found in a wide variety of poultry, meat, and seafood options such as chicken, turkey, cod, salmon and tuna.  Luckily, you can also obtain vitamin B6 from a vast number of vegetables.  Bell peppers, spinach, baked potatoes, broccoli, and asparagus provide exceptional amounts.  Let’s not forget about nuts and seeds, whole grains, beans, and legumes!  These also contain vitamin B6.
• Vitamin C:  Fruits and vegetables are where vitamin C can be found.  Specifically, citrus fruits, green peppers, strawberries, broccoli, tomatoes, and dark leafy greens are the superstars.
• Vitamin E:  Good sources of vitamin E include eggs, seeds, nuts, leafy vegetables such as spinach, and fortified foods.
• Zinc:  Zinc is a mineral that can be found in red meat, poultry, and oysters.  It can also be found in your favorite whole-grains, or fortified in dairy products.
• Selenium:  Found in fresh and saltwater fish, nuts and grains.
• Iron: The most absorbable Iron is found in protein sources.  Meats such as turkey, chicken, salmon, tuna, beef, and sardines all contain iron.  Iron is also often fortified in whole-grain cereals.
• Folic Acid: Lastly, folic acid can be found in a variety of produce including strawberries, spinach, peas, asparagus, and legumes such as lentils.

By eating a variety of these foods, you’ll naturally get the right balance of immune-boosting nutrients.

Eating the Rainbow

The more colorful your plate, the better! Here are some easy ways to get more fruits and veggies into your meals:

• Swap your BLT for grilled mushrooms and tomatoes on whole-grain toast.
• Add baby spinach to pasta sauces or risottos.
• Freeze fruits like oranges and grapes for a refreshing treat.
• Snack on veggie sticks with hummus or salsa.
• Grate or dice onion, carrot, and zucchini into muffins.
• Try a stir-fry packed with colorful vegetables.
• Carry dried fruits as an on-the-go snack.
• Keep pre-cut fruits and veggies in clear containers in the fridge for easy access.

Building a colorful, nutrient-rich diet helps boost your immune system, preparing you to tackle winter with strength and health.

October is National Apple Month, and it’s the perfect time to enjoy this fall favorite. Apples come in a range of flavors—from sweet to tart—and are great for snacking, baking, or cooking. They’re packed with fiber and Vitamin C, which support digestion and heart health.

Whether you go apple picking with family or try new recipes at home, apples are an affordable and tasty way to celebrate the season. Enjoy the variety and benefits of this versatile fruit all month long!

4 Reasons to Eat More Apples 

Apples are loaded with nutrients. Not only do apples look appealing, with their shiny exterior, but they provide a great number of healthful benefits. Many of their nutritious benefits come from their skin. Here are 4 reasons to eat more apples:

1. High in Fiber:Apples provide fiber, in both soluble and insoluble form. Soluble fiber may help lower cholesterol levels, while insoluble fiber aids in maintaining a healthy gastrointestinal tract and digestion.

2. Contain Pectin: The starch pectin that is found in the skin of apples is a form of fiber that acts as a prebiotic to promote a healthy gut.

3. Loaded with Vitamin C:Eating an apple is a great way to boost your immune health due to its Vitamin C content. Vitamin C is a potent antioxidant and helps your body grow and repair tissue.

4. Rich in Antioxidants: Apples contain numerous antioxidants that help fight inflammation and boost your immune system.

8 Creative Ways to Use Apples

Looking for fresh ways to enjoy apples this season? Whether you’re snacking, cooking, or baking, apples are a versatile and nutritious addition to your meals. Here are 8 creative ways to use apples and add a delicious twist to your everyday dishes:

1) Kick off your day the healthy way by slicing apples and adding them to your morning oatmeal or Greek yogurt with raisins and cinnamon.

2) For lunch, add apple slices to your salad with walnuts, feta cheese and raspberry vinaigrette dressing.

3) Are you more of a sandwich person? Place apple slices in between two pieces of whole wheat bread with grilled chicken or turkey and cheddar cheese.

4) How about dessert? Apples taste great sliced and baked in the oven sprinkled with cinnamon for a nutritious after-dinner treat!

5) Get creative and make homemade apple jams or applesauce.

6) Make a homemade apple pie.

7) Hot and cold apple ciders are a popular fall beverage.  The best ciders are made with a variety of apples, so look up some fun cider recipes to really enhance your colder fall nights.

8) Still have leftovers? No worries.  Slice your apples and freeze them. Take them out as you run low and they will stay fresh and usable.

Apples are a delicious, nutrient-packed fruit that can be enjoyed in countless ways. From boosting your fiber and Vitamin C to adding flavor to meals, apples are versatile and affordable. This National Apple Month, try new recipes and savor all the benefits this fall favorite has to offer!

Regardless of what you call them, tomatoes are packed with health benefits. They are a versatile food rich in vitamins and minerals with powerful protective properties!

Not only are they great for you, but tomatoes can also be used in many different dishes. A classic choice is turning them into a delicious pasta sauce. Coincidentally, October is National Pasta Month, so it’s the perfect time to enjoy a bowl of your favorite pasta with tomato sauce!

Health Benefits of Tomatoes

Tomatoes are widely considered a superfood, brimming with nutrients that offer many health benefits. Here, we’ll highlight five key benefits of tomatoes, along with some delicious, nutrient-packed recipes.

1. Chock Full of Vitamins         

First and foremost, tomatoes contain a significant amount of vitamins A, C, K, and folate. In fact, one medium tomato provides about 40% of the recommended daily vitamin C requirement. This powerful vitamin aids the body in its antioxidant efforts by preventing free radicals from causing damage to the body. Vitamin A is also a powerful antioxidant that specifically supports vision quality and prevents possible damage to the eyes due to free radicals. Vitamin K plays a major role in blood clotting, and folic acid plays an important role in cell growth and regeneration making it especially beneficial for pregnant women.

2. Overflowing with Minerals

Tomatoes are rich in essential minerals like potassium, manganese, magnesium, phosphorus, iron, and copper. These minerals play critical roles in supporting heart health, maintaining bone strength, boosting immunity, and promoting proper muscle and nerve function. Including tomatoes in your diet can help ensure your body gets these vital nutrients for overall wellness.

3. Reduces risk of Heart Disease

Consuming tomatoes can help reduce your risk of heart disease. One study found that women who consumed 7-10 tomato products per week had a 29 percent reduction in their risk of developing heart disease as opposed to women who ate less than a serving of tomatoes per week. Researchers are still working to identify several phytonutrients contained in tomatoes that benefit heart health, but so far it has been proven that tomatoes help to lower total cholesterol, LDL levels and triglycerides. This is one reason why increased tomato intake has been shown to reduce the risk of developing heart disease.

4. Aids in Digestive, Skin, Teeth and Bone Health     

Tomatoes are rich in dietary fiber. The large amount of fiber in tomatoes accounts for their beneficial quality of aiding in digestive health as well as reducing and/or preventing symptoms of diarrhea and constipation. Tomatoes have also been known to improve skin, teeth, and bone health. Interestingly, it has been shown that one of the natural ways to cure sunburn is through topical application of tomato juice to the affected area.

5. Pumped up with Powerful Lycopene

In more recent years, tomatoes garnered the reputation for containing lycopene, the potent antioxidant that gives them their distinct red hue. Similar to other antioxidants, lycopene hinders the activities of the destructive substances that form from the stressors of the body called free radicals. Lycopene binds to these free radicals preventing them from causing cell damage that could result in diseases including cancer and cardiovascular diseases. Many people are not aware that to obtain all the valuable effects of lycopene, it is best to consume tomatoes after they are cooked. Heat breaks down cell walls, helping to release the lycopene and enhance absorption in the body.

Perfect Your Pasta

There are a ton of options when it comes to cooking pasta. What makes pasta so great is that it is a great vehicle for other foods! Making your ultimate pasta dish should be fun and delicious. Check out some of these tips to perfect your next bowl of pasta:

• Choose your Pasta- Now that you know all the various pasta options, you may be wondering what to choose. While enriched white flour pasta is always an option, whole grains will provide even more nutrients to your pasta dish. Opt for a pasta higher in whole grain such as brown rice or lentil pasta which will provide more flavor and more pizazz.

• All About the Sauce- Making pasta sauce at home can be a fantastic idea, however, when you are trying to save on time, a canned sauce is the next best option. When choosing a pasta sauce, always read the label and look for options without any added sugars or none at all. Try to also choose those lower in saturated fats and sodium.

• Pick Your Protein- Pasta makes a great base for other ingredients. Not all pasta dishes need protein, but it can be a great addition to make your dish more delicious and keep you feeling fuller longer. Choose a lean protein option such as chicken or fish. In addition, plant-based protein options are also a great idea, try out edamame or chickpeas.

• Don’t forget the Toppings- What is a classic pasta dish without some cheese? A popular go-to pasta topping is often some Parmesan cheese. Parmesan cheese can be a great topping to your pasta dish; however, it may be time to get creative! Try topping your next pasta dish with sliced almonds, or walnuts, or even pumpkin seeds. These toppings will add some crunch and some healthy fats to your dish.

With pasta being so versatile, it’s no wonder why it’s one of America’s favorite foods. Don’t forget to get creative and utilize all your pasta options to make a healthy and delicious pasta dish!

Potatoes are a starchy vegetable packed with complex carbohydrates, which are our body’s primary energy source. As a member of the nightshade family, they offer a host of beneficial health properties. When cooked, potatoes provide a range of essential minerals and vitamins that support everyday bodily functions.

There’s no wrong way to enjoy potatoes, but there are ways to cook them that can make them even more delicious. With so many varieties and cooking methods, potatoes are incredibly versatile and never get boring. This time of year is perfect for enjoying them—whether baked in the oven or grilled to perfection!

Health Benefits of Potatoes

Given how easy they are to grow and how inexpensive they are to purchase, the potato is a staple in many people’s diets. The potato can be part of a well-balanced diet given its nutrient profile. Here are some of their nutritional benefits:

• Potassium: The skin of the potato is packed with potassium which the body utilizes for several everyday processes including muscle contractions and blood pressure regulation.

• Vitamin C: Cooking potatoes with the skin on them can help maintain some of their Vitamin C content. Vitamin C is used for body tissue repair as well as growth and development.

• Fiber: The skin contains most of the fiber found in potatoes. The gastrointestinal tract uses fiber to help improve gut health by feeding the good bacteria and keep bowel movements regular.

• Antioxidants: Purple sweet potatoes contain antioxidants, such as anthocyanins, which have cancer-protecting properties.

Positively Delicious Potatoes

There are hundreds of different varieties of potatoes out there which means there are also so many fascinating ways to cook them! The type of potatoes that you use can drastically alter the taste and flavor of the meal. Here are some of my favorite potato dishes based on their variety:

• Red Potatoes: A garlic roasted potato casserole using small red potatoes is the perfect side dish. It is simple to make and doesn’t require much prep time, just drizzle some olive oil and garlic over your potatoes with seasoning and bake!

• Yukon Gold: Of course, you can’t talk about potatoes without mentioning mashed potatoes. Idaho potatoes create the perfect mash when you combine them with creamy butter and milk.

• Sweet Potato: Potatoes can be a dessert too! One of the best pies out there is sweet potato, it may even be better than pumpkin.

• Russet: If you are having a beef dish and need a savory side, try an au gratin potato. It perfectly complements any meat dish with its creamy texture.

Healthy Potato

Potatoes offer a multitude of health benefits, but there are steps you can take to maximize their nutritional value:

• Don’t be afraid to eat potatoes with the skin on for the added fiber, but always make sure you wash and scrub the potato skin to remove dirt and grit.
• Instead of topping your baked potato with butter or sour cream, try toppings such as salsa, diced avocado, or sautéed onions and mushrooms to add in more micronutrients. Sprinkle some scallions on top to add extra veggie power!
• If you have a sweet tooth, sweet potatoes act as a wonderful side dish to any meal. When baking a sweet potato, wrap it in tin foil and bake for about an hour. This creates a very moist and flavorful potato that tastes delicious with a sprinkle of cinnamon!
• Mashed potatoes can also be made more exciting by adding other vegetables like cauliflower or broccoli.  Leave the skin on for that extra fiber boost.

Given how many varieties of potatoes there are, you can try a different one throughout the month to celebrate National Potato Month!

The weather this time of year is ideal for getting outdoors and moving your body. Whether you prefer the solitude of a walk or light jog, or want to get involved in a fall sport, there’s something out there for everyone!

One of the best benefits of exercise is how it can positively affect your health, especially when it comes to lowering cholesterol.

Did you know September is National Cholesterol Education Month?

Cholesterol, a fat-like substance, is essential for producing hormones, Vitamin D, and maintaining the integrity of your cells. However, too much cholesterol in your bloodstream can lead to dangerous blockages in your arteries, increasing your risk of heart disease.

Get Moving!

Here are some simple ideas to help you stay active this September. The benefits of regular exercise extend far beyond lowering cholesterol, but these tips can help you get started:

• Add more steps to your day. Walking is one of the easiest ways to increase daily activity. Park your car a little farther from your destination or get off the bus one stop earlier.

• Make chores fun. Turn up the music while cleaning the house! Dancing around as you work can make the task more enjoyable and boost your mood.

• Get outside with a greener hobby. Gardening is a great way to get some fresh air and light exercise while growing your own healthy foods. Plus, it’s a fantastic stress reliever!

• Go for a bike ride. Dust off that old bike and go for a ride around your neighborhood. It’s a fun way to build muscle and get some cardio in while enjoying the scenery.

• Try a new sport. Whether it’s football in the park, yoga, or tennis lessons, joining in on a fall sport is a great way to stay active and socialize with others.

Lowering Cholesterol with Food

Maintaining a healthy cholesterol level is vital for heart health. The American Heart Association recommends regular cholesterol checks, especially if your levels are over 240 mg/dl, which can double the risk of heart attack.

Here are some tips to improve your cholesterol levels with diet:

• Incorporate healthy fats. Foods like avocados, olive oil, and nuts are great sources of heart-healthy fats.

• Reduce saturated and trans fats. Limit foods high in unhealthy fats like fried foods, processed snacks, and red meat.

• Eat more plant-based foods. Replace red meat with plant-based protein sources like beans and legumes.

• Boost your omega-3 intake. Omega-3 fatty acids, found in fish such as salmon and tuna, are known for supporting heart health. Try to eat fish 3-5 times a week.

• Increase fiber intake. Fiber-rich foods like beans, fruits, vegetables, and whole grains help lower cholesterol levels. Snacking on apples or adding oatmeal to your morning routine is a great way to boost fiber.

• Include folic acid. This essential vitamin helps lower homocysteine levels, a risk factor for heart disease. Green leafy vegetables, beans, and peas are excellent sources of folic acid.

• Switch to whole grains. Opt for whole grain products like brown rice, whole wheat bread, or oatmeal for a fiber boost and improve your heart health.

• Try flaxseed. Adding ground flaxseed to your meals can help reduce cholesterol. Sprinkle it on yogurt, soups, or cereals for a healthy boost.

Always consult with your doctor before starting any new exercise routine, and while you’re there, have them check your cholesterol levels. It’s an important step in ensuring your heart stays healthy for years to come!

Preparing your children in advance and talking to them about nutrition can help them make healthier choices while at school. Healthy eating habits at home can strongly influence their decisions throughout the day when you’re not there.

A great way to encourage healthy eating habits is to model them yourself. Children learn by example, so setting the right example is key!

Healthy Eating Habits

Starting the school year with healthy eating habits doesn’t have to be complicated. Here are some tips to get you started:

• Discuss: Regularly talk to your kids about nutrition. Help them understand the healthier options available at school and encourage them to choose foods from at least three different food groups. Use MyPlate as a guide to teach them how to build balanced meals.

• Plan: Get a copy of the school menu to know what’s being served. Include options like baby carrots, celery sticks, and fruit slices at home. Ask your children about their preferences and plan a menu that caters to both their likes and your nutritional goals.

• Shop: Consistency is key. Stock up on healthy snacks like nuts, dried fruits, and kid-friendly granola bars. Keep your fridge stocked with cut-up fruits and veggies for easy access. Place these items where they’re easily visible and keep a bowl of fruit on the counter.

• After School: Create a designated drawer for after-school snacks filled with healthy options like homemade trail mix and small pieces of dark chocolate. Let your children choose their snacks from this drawer, making it more likely they’ll reach for something nutritious rather than searching for less healthy options.

Teaching Healthy Habits

Sending your child off to school, especially for the first time, can be terrifying. You never know what your children are going to get into when away from home. A big concern for many parents is what their children are going to eat. Teaching healthy eating habits when they are home can help ensure they practice them outside of the home as well:

• Model Behavior. Children learn through observation and modeling their behavior off you. Lead by example and show off your healthy habits. Create a well-balanced meal and show your satisfaction with eating vegetables and fruits.

• Add New Foods. Add in a new vegetable or fruit weekly to expand your child’s palate.

• Turn Off Distractions. Yes, that means turning off your cell phone and the television at the dinner table. Let your child see that when it’s mealtime, the focus should be on the food, not on the phone.

• Set a Positive Tone. Don’t use mealtime as the opportunity to bring up negative emotions or feelings. Keep the conversation pleasant so that your child doesn’t associate mealtime with anxiety.

Your children look up to you so be the healthy role model they need!  Have and happy and of course healthy school year!