It’s the last day of the year and families are preparing to create their 2009 New Year family resolutions to promote healthy living.

But the end of the year is also a great time to reflect on all the little/big changes you have made throughout the year to help your child develop healthy habits. It is a time to pat yourself on the back for taking important steps to help your family understand the importance of nutrition and daily exercise.

With the continued childhood obesity crisis, growing diabetic children and new findings of heart disease in children, we have to work together to make a difference. Changing our current situation can only happen one change at a time and one child at a time.

We at Nourish Interactive are proud of the strides we have made in 2008 to support families and nutrition educators all over the world in raising a health minded child. We have just launched our 2009 Daily Family Health Tips Widget. Everyday you will get an practical suggestion on how to help your family improve their nutrition and daily activity.

Thanks to Healthy Monday organization for sharing their Monday tips that we have incorporated into our widget!

If you have ideas or new features you would like to see us add, there is still time to participate in our online survey and be entered in a contest for a free electric juicer, valued at $149.

Happy New Years from the team at Nourish Interactive.

Many us will hop on that scale and make a weight loss goal. For kids, the scale is not often the best way to determine weight goals because kids are growing and have other factors that determine healthy weight.The recommended guideline (and I say guideline because nothing is exact) is the BMI-to-age calculator.

This does not only look at the BMI score but also plots it against a standard growth chart. So your looking at where does your child fall in the growth/weight curve compared to other children (based on US Children). Read more.

I just read an article that doctors in Utah are going to begin to do BMI assessment on all children. This should be done as part of a yearly pediatric visit. I created pediatric visit sheets to help guide parents in topics that might want to discuss as part of the annual physical. They are age appropriate and have a place for a BMI score. Print them out and take them to your next child’s wellness visit to ensure that your pediatrian is monitoring your child’s BMI percentile score.

Here is what the Academy of Pediatrics says about kids BMI:“The American Academy of Pediatrics (AAP) recommends that periodic measurement of BMI be preformed as part of a comprehensive approach to prevention of pediatric overweight. “Source: American Academy of Pediatrics Committee on Nutrition. PolicyStatement: Prevention of Pediatric Overweight and Obesity. Pediatrics, 2003 Aug; 112(2): 424-30

Mondays are a great day to renew Family Health vows. Every Monday, you will find some healthy tip to help your family start the week off on a Healthy Note!

Begin your New Year by making some new healthy family resolutions. Use our free family agreement sheets and free goal tracking sheets to help you set specific goals and have fun tracking your successes.

Thanks to Healthy Monday organization for sharing their Monday tips.

I was thinking about the value of juicing and thought I would add some other beneficial ideas to consider.

What is great about juicing is can be a “get kids involved” food activity. It can really be a fun little activity kids will enjoy:

• Let them go with you to store and pick veggies and fruits to make a new juice recipe. A fun way to discover new fruits and vegetables ! Add a little counting activity/ game where you have kids count berries or fruits placed in the basket or weigh them to see how many makes a pound.
• You can also increase learning- by discussing the vitamins and minerals in each fruit and how these help their bodies be healthy and strong, here is link to a site that lists these facts
• Have kids check off their fruit and vegetables using our kid friendly printable ‘meal tracker’ food charts (look for the sheet titled “More Fruits and Veggies Please”)
• Kids can write down ingredients for their new juice recipe on an index card.
• Have your child put stars or smileys on their favorite juice recipes.
• Have your kids help in the kitchen and watch the juice being created- ( kids love to help and hear sound of juice being made, then watch the colors come out)
• Try making a new juice every week- can be a fun activity and something kids look forward to.
• Keep it simple and fun.
• You can even select a “special” juice cup to take out on juicing day!
• You can lower sugar content of any fruits you juice, by adding water or sparkling water
• Juice only stays fresh a few days in fridge as it has no preservatives!

It is the start of Christmas eve and family parties and travel are beginning. Last minute shopping and for some increased stress.

Here are some tips from the Centers for Disease Control and Prevention (CDC) to remember to make this holiday Healthy and Safe

1. Wash your hands often.
Keeping hands clean is one of the most important steps you can take to avoid getting sick and spreading germs to others. Wash your hands with soap and clean running water for at least 20 seconds. If soap and clean water are not available, use an alcohol-based product.

2. Stay warm.
Cold temperatures can cause serious health problems, especially in infants and older adults. Stay dry, and dress warmly in several layers of loose-fitting, tightly woven clothing.

3. Manage stress.
The holidays don’t need to take a toll on your health. Keep a check on over-commitment and over-spending. Balance work, home, and play. Get support from family and friends. Practice time management. Keep a relaxed and positive outlook.

4. Travel safely.
Whether you’re traveling across town or around the world, help ensure your trip is safe. Don’t drink and drive, and don’t let someone else drink and drive. Wear a seat belt every time you drive or ride in a motor vehicle. Always buckle your child in the car using a child safety seat, booster seat, or seat belt according to his/her height, weight, and age.

5. Be smoke-free.
Avoid smoking and breathing other people’s smoke. If you smoke, quit today! Call 1-800-QUIT-NOW or talk to your health care provider for help.

6. Get check-ups and vaccinations.
Exams and screenings can help find problems before they start. They can also help find problems early, when the chances for treatment and cure are better. Vaccinations help prevent diseases and save lives. Schedule a visit with your health care provider for a yearly exam. Ask what vaccinations and tests you should get based on your age, lifestyle, travel plans, medical history, and family health history.

7. Watch the kids.
Children are at high risk for injuries that can lead to death or disability. Keep a watchful eye on your kids when they’re eating and playing. Keep potentially dangerous toys, food, drinks, household items, choking hazards (like coins and hard candy), and other objects out of kids’ reach. Learn how to provide early treatment for children who are choking. Make sure toys are used properly.

8. Prevent injuries.
Injuries from falls and fireworks often occur around the holidays. Use step stools instead of furniture when hanging decorations. Leave the fireworks to the professionals.

Most residential fires occur during the winter months. Keep candles away from children, pets, walkways, trees, and curtains. Never leave fireplaces, stoves, or candles unattended. Don’t use generators, grills, or other gasoline- or charcoal-burning devices inside your home or garage. Install a smoke detector and carbon monoxide detector in your home. Test them once a month, and replace batteries twice a year.

9. Handle and prepare food safely.
As you prepare holiday meals, keep you and your family safe from food-related illness. Wash hands and surfaces often. Avoid cross-contamination by keeping raw meat, poultry, seafood, and eggs (including their juices) away from ready-to-eat foods and eating surfaces. Cook foods to the proper temperature. Refrigerate promptly. Do not leave perishable foods out for more than two hours.

10. Eat healthy, and be active.
With balance and moderation, you can enjoy the holidays the healthy way. Choose fresh fruit as a festive and sweet substitute for candy. Select just one or two of your favorites from the host of tempting foods. Find fun ways to stay active, such as dancing to your favorite holiday music. Be active for at least 2½ hours a week. Help kids and teens be active for at least 1 hour a day.

Nourish Interactive wishes you and your family a very Happy Healthy Holiday

Mondays are a great day to renew Family Health vows. Every Monday, you will find some healthy tip to help your family start the week off on a Healthy Note!

Words matter when you’re trying to feed your children healthy foods. Eating out more during the holidays, choose dishes that are broiled, baked, steamed, or grilled. Nix anything described as breaded, fried, deep-fried, super-crispy, cheesy, creamy, or alfredo. That goes for anything jumbo, super-sized, super-deluxe, or triple-decker, too!

Thanks to Healthy Monday organization for sharing their Monday tips.

Of course, it is important to help kids develop and maintain healthy habits throughout the year. That is the key to raising a healthy child and most importantly, helping them develop lifelong health habits.

But let’s face it. The holiday season is time when the average American will put on some weight. It’s a time when the whole family can fall out of healthy habits. Here is four key recommendations from David Kahan, a professor of exercise and nutrition from San Diego State University.

1. Stay active: During winter break, normal daily physical activity is suspended, so it’s important to keep children active at home. Kahan recommends up to several hours of moderate physical activity daily. Family outings or sports and activity camps are excellent outlets for youthful energy. It may be difficult to maintain a regimen during this time, so use a calendar and plan physical activity together, while also encouraging spontaneous play.

2. Screen it: Overindulging in screen time (TV, movies, video games) is more likely to occur during the holiday, when school is out of session. Instead of banning screen time altogether, Kahan suggests creating a reasonable schedule ahead of time. The American Academy of Pediatrics recommends no more than two hours of quality programming per day. Plan up to a week in advance with your child to sort out programs as “musts,” “maybes” and “can live without.” Keep only the “musts,” and make additional watching contingent on completing an equal number of hours of quality physical activity.

3. Physical activity doesn’t have to be a formal affair.
Fun and easy: Physical activity doesn’t have to be a formal affair. Parents can keep kids engaged in fun and interesting activities without having to co-participate (although it may be more necessary with younger children). “Neighborhood scavenger hunts offer a means by which children can bike, blade, Razor or run around to find answers to questions (e.g., ‘What color is the house at 6522? Which house has the most holiday lawn ornaments?’),” Kahan said.

4. Food fixes: Food choices and eating habits often change around the holidays. Rather than depriving children of their favorite holiday food, Kahan suggests encouraging moderation. He also recommends allowing children to help plan and prepare the menu, which could include foods with less fat and higher fiber content, such as crustless pumpkin pie or cranberry sauce made with a sugar substitute. Parents often give children servings that are too large, Kahan said. Reducing portion sizes allows for second helpings, and serving food on smaller plates makes portion sizes seem larger.

It’s an expensive time of the year and when you add on the current state of the economy, many of us are looking for ways to cut costs. But at the same time, the holiday season is family time with all the festivities we want to continue to enjoy.

I put this list of helpful ways to tighten up the budget when planning the holiday meals.

• Plan ahead before going to the grocery store. Look at the Sunday paper for the weekly sales. Many grocery stores are offering specials on holiday foods.

• Consider holiday appetizers and finger foods that are made with fresh fruits, vegetables, and whole grains. Not only are these healthier for your holiday meal, but they are less expensive than the processed foods such as chips, cakes, and cookies per unit cost.

• Look for fruits and vegetables that are in season. These are less expensive! For other produce, go frozen! Frozen (or canned packed in water or 100% fruit juice) items provide the same nutrients you find in fresh fruits/vegetables. Avoid those packed in sauces.

• Buy store or generic brands. These are often much less expensive than the brand name with equal quality.

• Minimize your meat dishes. Some of your side dishes could be made of other high protein foods such as beans, legumes, eggs and tofu. These are less expensive and very healthy.

• Buy in bulk when it makes sense. Buying large portions of fruits, vegetables, meat, pasta,beans, nuts, and rice that you can divide up for different meals during the holiday will save you money.

• Save those leftovers! You can use these for tomorrow’s lunch, or by simply adding a few more ingredients, create another dish for dinner the following evening!

This list was adapted from the following article.

Juicing is becoming very popular as a way to get a healthy dose of nutrients from fresh fruits and vegetables. Juicing is the process of separating the the liquid from the fiber, consuming only the liquid from the fruit or vegetable.

There is no doubt that fruits and vegetables are full of necessary vitamins and minerals which help to promote health and fight off disease. It is also a known fact that most American adults and children do not consume the necessary amounts fruits and vegetables they need.

Juicing with a home juicer provides an easy way to help your family ingest more servings of fruits and vegetables in a single glass of juice. You can mix vegetables with fruits to create many different flavorful drinks. Juicing offers benefits to kids who won’t eat vegetables. You can use the juicer to make a vegetable and fruit combination that masks the taste of the vegetable behind the more prominent taste of the fruit. It’s a great alternative to soft drinks for both kids and adults.

Juicing:

• is easy on the digestion system. It is generally easier to digest natural fruits and vegetables juices than eating them.
• provides the natural enzymes found in fruits and vegetable that are frequently destroyed during the cooking process
• allows you to mix vegetables with fruits to give a concentration of nutrients
• provides endless combinations of fruits and vegetables for a wide variety of juices

The Lexen Electric Healthy Juicer is the new standard in juice extractors. It is a powerful masticating type juicer that ‘crushes’ fruits and vegetables, including hard vegetables such as carrots. The Lexen Juicer even does spinach which many juicers can not do. Since there is no heat generated as in other juicers, all of the enzymes are preserved for a fresh tasting juice. For more information about this juicer you can find visit www.877myjuicer.com.

Here is just one simple juicing recipe that is delicious and nutritious.

Apple & Raspberry Juice:

Apple & raspberry is good too ( 2 cups raspberries plus 2 apples)

Fruit and Carrots Juice:

2 Kiwi, 1 large Apple ( peeled and sliced ( no seeds), plus 2 Carrots is another good one!

Pineapple – Blueberry – Ginger Juice Recipe

1/4 Pineapple
1 cup blueberries
1 piece fresh ginger (1/4 – 1/2 inch)
Blueberries are rich in antioxidants, which have been shown to fight certain types of cancer. The ginger aids digestion.

This makes 12 Ounces with the following Nutritional Facts:

• 80 Calories
• 0 Grams of Fat
• 16 Grams of Carbs
• 7 Grams of Protein

Click here to share your opinions in our survey about Nourish Interactive’s website features and our kids nutrition games and be entered to win a FREE Lexan Electric Juice Machine! (*value $149)

Hi everyone. We started this website to reach out to children and parents with the goal of providing online nutrition education tools and resources to help improve kids health and teach children about the importance of nutrition and exercise. Since then we have added a complete educator section full of free printable worksheets, nutrition lesson plans and widgets.

We are planning this coming year’s new features and want to hear directly from you, parents and educators.

Your opinion is important to us. You can help us to make the Nourish Interactive website and nutrition resources even better. Please share your thoughts by taking this brief survey about how we can improve NourishInteractive.com.

Complete the survey by January 4^th and be entered in a drawing to win a Free Electric Healthy Fruit and Veggie Juicer from Lexen products and 877myjuicer.com valued at $149!*

*All persons taking the survey and entering into the drawing for the Lexen Electric Healthy Juicer, shall be bound by the terms and conditions as set out by clicking here. Please review this before taking the survey and entering the contest.

About NourishInteractive.com

Nourish Interactive’s FREE online learning platform includes: FUN kids nutrition games, food pyramid word games, puzzles, activities, and interactive tools that teach kids about healthy eating as they play animated games. Parents are offered free online tools such as interactive bmi calculators, meal planners, label readers, monthly family nutrition articles, and more! Teachers can visit us for FREE printable nutrition education worksheets, nutrition lesson plans for teachers, classroom games and widgets.
The website and games are available in English and Spanish (click on language at top of website)
To sign up for free membership, click here.