Healthy Breakfast Ideas

Running Club started again this morning and it got me thinking about healthy breakfast ideas.  If you are like me, we are usually running out the door and grabbing a breakfast bar or dry cereal the kids can eat in the car.  Well my daughter, who is in 1st grade, started running club for the first time today and it got me thinking about how important it is to eat a healthy breakfast.

A good breakfast should include some protein to fuel your body and will keep children satisfied longer.  Protein is the building block of our muscles but unfortunately children's breakfasts usually don't include any protein.  I know I am bad about this too.  Here are a couple of ideas to add some protein to your kids breakfasts.

Egg Cups/Muffins

These are easy to make ahead of time and then pop in the microwave in the morning.  I like them because you can make different varieties at the same time.  I have a kid who likes sausage and a kid who likes bacon so I can make a few for each.  Some great things to add include bell peppers, spinach, cheese, sausage and ham.  They can be stored in the refrigerator for about a week and can be reheated for 45-60 seconds or until hot.

Ingredients - serves 8

6 large eggs

1/4 cup milk

salt and pepper

Choice of fillings

Recipe:

1. Preheat oven to 375

2. Whisk eggs in bowl and season with salt and pepper

3. Pour in muffin tin cups about 3/4 full

4. Add fillings to each cup

5. Bake for 20-25 mins until centers are not runny

Greek Yogurt and Fruit

Greek yogurt is a great source of protein.  1 cup contains about 17-24 grams of protein.  Make sure you look for ones that have no sugar added though.  My daughter loves to eat greek yogurt with either fresh fruit or dried cranberries and granola.  This is something you can also mix up daily with different flavors or fillings so they don't get tired of having the same thing daily.  Nuts are also a great addition to yogurt.  You can put this in a bowl in the fridge the night before and have fruit ready to add in for a quick breakfast on those crazy school mornings.

Let's give our kids a great start to their day by making sure they get a good breakfast!

Welcoming Spring

As we change seasons, it's always good to look at what fruits and vegetable are in season.  You want to eat the freshest fruits and vegetables to get the most vitamins and minerals out of them so try to shop by what's in season.  Here's a list of a few that are in season for Spring:

Apricots

Artichokes

Asparagus

Broccoli 

Butter Lettuce

Chives

Collard Greens

Corn

Fava Beans

Fennel

Green Beans

Honeydew

Jackfruit

Limes

Mango

Oranges

Peas

Pineapple

Red Leaf Lettuce

Snow Peas

Spinach

Spring Baby Lettuce

Strawberries

Thanks for participating in this years P.A.C.K. Week!  I hope your kids enjoyed the challenge of trying new fruits and vegetables.  Remember, it usually takes a child trying something 10 times to develop a taste for it.

I found this information sheet listing the nutritional information for fruits and vegetables that I thought was helpful and wanted to pass it along.

https://www.fruitsandveggiesmorematters.org/wp-content/uploads/UserFiles/File/pdf/kids/pack_week_2010/VitaminsAndMinerals_InfoSheet.pdf

I also found this website to be full of great information for getting more fruits and vegetables into your diet.
https://www.fruitsandveggiesmorematters.org

FRIDAY

Green Day

Mant leafy green vegetables contain Vitamin A, calcium and many other vitamins and minerals.  Calcium helps support healthy bones.  Greens are great for heart health, healthy bones, can help with constipation and reduce the risk of diabetes.

Fruit Options:

Avocado, Green Grapes, Green Apples, Kiwi, Honeydew, Limes

*Instead of using mustard or mayo on sandwiches, use mashed avocado for a more nutritious sandwich full of healthy fats

Vegetable Options:

Asparagus, Broccoli, Celery, Cucumbers, Green Beans, Green Cabbage, Green Pepper, Leafy Green, Spinach, Peas, Okra

*Many green vegetables are great with hummus dip

* Spinach is a great base for a salad

THURSDAY

Purple/Blue Day

When you see purple or blue fruits and vegetables, think antioxidant power!  They tend to be the highest in antioxidants and help fight inflammation/boost your immune system.  They can also help improve your bodies ability to absorb calcium and other nutrients.

Fruit Options:

Blackberries, Blueberries, Plums, Purple Grapes, Raisins, Purple Figs

* A great option is 100% grape juice

* Raisins make a great addition to a trail mix

Vegetable Options:

Black Olives, Eggplant, Black Beans, Purple Cabbage, Purple Potatoes

* Olives are a great little finger food
* Adding black beans to a salad adds some great fiber and other nutrients

WEDNESDAY

Red Day

Red fruits and vegetables always seem to be a kid favorite.  They help protect the body from harmful free-radicals and protects your body against heart disease.

Fruit Options:

Cherries, Cranberries, Red Apples, Red Grapes, Raspberries, Strawberries, Watermelon, Pomegranates, Grapefruit

* Strawberries are an excellent source of the B vitamin folate

* Red apples and raspberries are an excellent sources of fiber which helps in digestive health and keeps you feeling full

*Dried cranberries make an easy snack and are a great accent to trail mix.

Vegetable Options:

Beets, Radish, Red Peppers, Red Potatoes, Tomatoes

* Red Peppers are great with a ranch or hummus dip

TUESDAY

White/Brown/Tan Day

They may be a little boring in color but white/tan/brown fruits and veggies are full of vitamins and minerals too.

Fruit Options:

Bananas, White Peaches, Dates, White Pears

* I say bananas can count as yellow or tan because when I think of a banana I think yellow.

* To add some fun to white peaches, cut them up and put them in a reusable container and sprinkle some cinnamon on top.

Vegetable Options:

Cauliflower, Mushrooms, White Corn, White Potatoes, Chick Peas

* Cauliflower s full of antioxidants, vitamin C and contains folate.  Folate is naturally present in many food and is a B vitamin that is needed to make DNA and for your body's cells to divide.

* Potatoes are high in vitamin C to help support a healthy immune system.  They are also a good source of potassium.  Potassium is crucial to heart function and plays a key role in skeletal and smooth muscle contraction, making it important for normal digestive and muscular function.

MONDAY

Yellow/Orange Day

Yellow and orange fruits and vegetables are full of Vitamin A, Vitamin C, and many other nutrients.  They aid in promoting a strong immune system and healthy vision.  They also help keep our bones healthy and promotes healthy joints.

Fruit Options:
Apricots, Cantaloupe, Bananas, Grapefruit, Mangos, Nectarines, Oranges, Peaches, Pineapple, Yellow Apples, Yellow Pears, Papaya

* Pineapple chunks or other fruits are great with cottage cheese - this combination is packed with protein, calcium, and sweetness
* Dried fruits, apricots or bananas, are also a great option for snack, especially when you don't have a way of keeping your fruit cool.

Vegetable Options:
Butternut Squash, Carrots, Sweet Corn, Sweet Potatoes, Yellow Peppers, Yellow Summer Squash

* Baby carrots and peppers are great with peanut butter or ranch dip.

P.A.C.K. Week is a 5 day program to encourage children to eat more fruits and vegetables, as well as a wide color variety, at home and at school.

Each day of the week is assigned a different color to help children broaden their selection of fruits and vegetables.  The program hopes to encourage children to eat a colorful variety of fruits and vegetables on a daily basis for a healthy lifestyle.

McKinney ISD will be participating in P.A.C.K. Week this coming week - February 26-March 2.  Here is the schedule:

I will be posting colorful ideas before each day!

Students will get to share what they brought during morning meeting as they talk about the color for the day and healthy food choices.  We have also partnered with ARAMARK who will be providing lunch items for each color.

1 point will be rewarded to the class for each student wearing the color and

1 point for each student who brings a snack or lunch item to match the color of the day.

The grade with the most points will earn extra recess.

The class, in the winning grade, with the most points will earn a pajama day

Creamy Crock Pot Hot Chocolate

Ingredients:

• 6 cups of milk
• 1 1/2 cups of heavy cream
• 1 can sweetened condensed milk (14 oz)
• 1 package of milk chocolate chips (12 oz)
• 1 teaspoon vanilla

Instructions:

1. Add all ingredients to your crock pot and set to low for 2 hours.  Stir every 10 minutes or so to make sure it's well combined.  Once all the chocolate chips are melted turn it down to the warm setting.

This is a great recipe to make ahead of a party or breakfast that will stay warm for the duration.

(Recipe found at https://www.nobiggie.net/creamy-crockpot-hot-chocolate/)

Chiropractic Care

We had a special guest at our PTA meeting today, Dr Seth Austin from Austin Chiropractic.

http://www.drsethaustin.com

I thought I would share some of my notes I took from his time with us today.

Chiropractic care focuses on the idea that the power that made the body, heals the body.  It is removing interference with the nervous system.  Dr. Austin practices gentle chiropractic.  This low-force, non-invasive adjusting technique allows for faster healing time and response.  Chiropractic care can boost your immune system by 700% and even increase your emotional well being because of the dopamine that is released when you are adjusted.  He does pediatrics, pregnancy, and adults.

Dr. Austin talked about balance as well.  For optimal health, you need to balance your spirit, mind and body.

In regards to your spirit, you need to be able to forgive, be hopeful and full of gratitude.  I know this is sometimes so hard for moms and our busy schedules.  It's hard to have gratitude when you are constantly drowning in laundry or doing dishes for the 5th time that day.  You have to stop and change your mindset and think about how grateful you are to be blessed with the littles one who cause all that mess or the ability to do laundry in your home instead of having to go to a laundry mat. If you can change your mindset then your spirit is more relaxed.

In regards to your mind, he spoke about finding joy in the moment.  This makes me think of my previous statement about gratitude.  How many of you find joy in laundry?  I have found myself the past few weeks turning on music and singing and dancing with my kids while we put up the laundry.  It is a small thing but it has helped keep our spirits higher while we do something we all dread doing. Also, think about how many times you have sat back and watched your kid ride their bike?  How often do you put your phone down and just be in the moment with your child?  Those are the moments they live for and I know those are the moments I look back on with such joy!  He also spoke on what are you telling yourself in your head?  Are your thoughts positive or do you immediately go to the negative.  Positive thoughts do so much for soul.

In regards to your body, he spoke on food selection, rest, hydration, exercise and spine health.  Food is fuel for your body and you need to make sure you are fueling your body the right way.  You also need to make sure you are getting adequate rest.  I wrote a post about how much sleep people need back in August.  Rest is so important for our bodies to be balanced.  Hydration is something so many people struggle with without even knowing.  He suggested that instead of reaching for your coffee first thing in the morning, drink a glass of water first instead.  This gets your organs moving after a nights rest.  Then you can drink your coffee.   :)  Make sure you are getting enough water throughout the day as sodas, teas, etc do not help your body like water does.  Everyone needs at least some exercise every day.  This could include gardening, parking a little farther back than normal at the store, taking the stairs instead of the elevator, or going for a run.  Find little ways to move your body throughout the day.  Spine health is the last aspect he spoke on as your brain communicates through your spinal cord.

You need to take care of yourself to be able to take care of others so love yourself!

Please join us at our General PTA meetings.  We had a great program today with Dr Austin and also had a drawing for and gave away a drone.  Our next meeting will be Feb 14th before class parties!

MandaStrong 5K/Fun Run

November 11th

(If you would, please allow me to get a little personal today)

My sweet friend, Manda Maxwell, was a beautiful 35 year old wife and mother of two who passed away on February 26, 2017 in Dallas, Texas after a long and courageous battle with cancer. To say she inspired those around her would be an understatement.  She was a teacher at Walker from around 2003-2008.

The MandaStrong Foundation was started to support mothers with young children who are fighting cancer.  Here is their vision:

To provide a Christ-centered support system for mothers battling cancer while also raising minor children.  Support will come in many forms and will be tailored to meet the needs of each brave family.  Your generosity will help in areas like special family events/gifts.  Our focus is on families in Collin County Texas.

 Toward the end, Manda would often say “Mom what can I do today with my kids to make memories with them”.  She wanted her kids to remember her.  We want to help young mothers, uncertain of tomorrow, to make memories with their family.   Memories can last a life time.  

The foundation is having a 5K/Fun Run on November 11th at Cockrill Middle School.  It will be a great event for the whole family with the Chick-fil-A cow, food, animal balloons, face painting, games, and more.  Here is the website to signup:

https://secure.getmeregistered.com/get_information.php?event_id=127354

If you can't make the event, they are also having a MandaStrong night Thursday, November 9th from 4-8 pm at the Eldorado/Ridge Chick-fil-A.  A portion of the proceeds will go directly to the MandaStrong Foundation.

If you would like to know more information about the MandaStrong Foundation here is their website:

https://mandastrong.com

Teal Pumpkin Project

The Teal Pumpkin Project encourages people to raise awareness of food allergies and promotes inclusion of all trick-or-treaters throughout the Halloween season.

Basically you buy non food treats for trick-or-treaters on Halloween and place a teal pumpkin on your porch so children with food allergies know it is safe for them to trick-or-treat at your house.  There are children who have various conditions that may preclude them from having candy, or can particularly benefit from non-food treats, including:

• * Food allergies
• * Food intolerances
• * Eosinophilic Esophagitis (EoE)
• * Celiac disease
• * Food protein-induced enterocolitis syndrome (FPIES)
• * Children with feeding tubes
• * Any child on a special diet

If you would like more specific information on this project you can visit https://www.foodallergy.org/education-awareness/teal-pumpkin-project

Bedrooms, Backpacks & Beyond

I wanted to let y'all know about an upcoming event through McKinney ISD.  I know it is sometimes hard to think as elementary school parents about things like substance abuse but in my opinion it is never too early to start discussing these things with your kids.  They have asked that you do not bring children of ANY age, even high schoolers, as they will be speaking specifically to you as a parent and discussing some sensitive subjects.  They will have childcare for children ages 5-11 but you need to register by Thursday, Oct 19th.  Here's the link to register for childcare: https://goo.gl/5Hz7aU.  They have a great range of breakout sessions for children of all ages.  I hope some of you choose to attend.

On Saturday October 21, the MISD Substance Use Prevention Committee is proud to invite you to "Bedrooms, Backpacks & Beyond," a community event featuring experts in the prevention field that will provide you with strategies to help your child stay safe. The event will be held at McKinney North HS from 8:30-11:30 AM.

Erwin Park

As the weather turns cooler, one of our families favorite activities is getting out in nature together and hiking.  You don't have to go far to find some great hiking trails in McKinney.

Have you ever been to Erwin Park?  It has 212 acres of beauty and wooded areas that includes 7 miles of biking trails, bathrooms (always important with kids right?), pavilions, playgrounds, campfire sites and even campsites.  It is a great place for kite flying or just throwing around a football.  I love that we have a place so close where you can make some amazing family memories.

I just want to encourage you to get out in nature with your kids and watch them explore.  It feels good to disconnect sometimes and just be together.

Map to the park:

https://goo.gl/maps/5uUNs38UTWU2

Crepe Myrtle Trails

This Saturday, September 23rd, is the 12th annual Crepe Myrtle Trails 1 mile fun run, 5K and 10K runs.

The mission of the Crape Myrtle Run & Festival, 10K, 5K, 1-Mile Run is to provide a fun morning of exercise and entertainment for families and participants of all ages! Our goal is to host an event that families will enjoy and look forward to for years to come.

Participants of all ages will enjoy the FUN before, during and after the race at the Myrtle Village Fun Alley & Petting Zoo. Tons of awards for all ages and lots of prize give-aways! 

This year the event will be held at Boyd High School, 600 N Lake Forest Dr McKinney, TX 75071.  To register go here: http://crapemyrtletrails.org/12th-annual-crape-myrtle-trails-1-mile-fun-run-5k-and-10k-usatf-certified-courses/

1-Mile Run/Walk at 8:00 AM timed

» $15.00 student registration (through 9/22 at 7:00 PM US/Central)

» $30.00 registration (through 9/22 at 7:00 PM US/Central)

5K Run/Walk at 8:45 AM Certified- timed

» $15.00 student registration (through 9/22 at 7:00 PM US/Central)

» $30.00 registration (through 9/22 at 7:00 PM US/Central)

10K Run/Walk at 8:30 AM Certified-timed

» $15.00 student registration (through 9/22 at 7:00 PM US/Central)

» $40.00 registration (through 9/22 at 7:00 PM US/Central)

Head Lice

September is Head Lice Awareness Month.  I attended a meeting last week with the School Health Advisory Council and here is some educational information they shared and some misconceptions about head lice.

Head lice are small parasitic insects.  They remove small amounts of blood from the scalp every few hours and are usually found close to the scalp, primarily around the ears and back of the neck.  Personal hygiene or cleanliness in the home or school has nothing to do with getting head lice.  They can definitely be a nuisance but they have not been shown to spread disease.  For this reason, the Centers for Disease Control and Prevention have recommended that students diagnosed with live lice do not need to be sent home early from school.  According to school policy, the parents will be informed and may come get the child but the child may return to the class for the day.  The child however may not return to school until they are free of live lice.  A notice will be sent home to the parents in the class.  If someone in your child's class has head lice, there is no need to panic or assume your child will get head lice.  It is best to check your child regularly to make sure they are free of lice.

The best ways to prevent transmission:

- Teach children not to share combs, brushes, hair ornaments, hats, scarves, etc

- Do not try on other people's hats (even in department stores)

- Teach children to hang coats separately - placing hats and scarves inside their jacket sleeves

- Clean or disinfect shared headgear (example: helmets) with Lysol or rubbing alcohol before being used by others

If head lice is found on your child:

- Check others in your house for signs of lice or nits.  If found, complete remaining steps on all infested individuals and continue to monitor remaining individuals.

- Use a shampoo labeled for treating head lice.  Follow instructions carefully.

- Remove nits from head by combing.  Complete nit removal is time-consuming but critical for successful treatment.

- There is no need to spray for pesticides at the home but it is important to remove all lice and nits from the house by washing (in HOT water at least 130 degrees) and vacuuming.

- There are a couple local places that for a charge will remove lice:

http://liceclinicsmckinney.com

https://liceremovalprofessionals.com

All information I have shared is from the Centers for Disease Control and School Health Services.  Please feel free to e-mail me (healthy_lifestyles@walkerstarspta.net) or comment on this post.

Back to School:

Healthy Sleeping Habits

If you are like my family, your sleep schedule is total chaos over the summer.  We always try to start working on appropriate bedtimes at least a week before school starts so they aren't in complete shock the first day of school.

I thought it would be good to share some sleep recommendations as we start this new school year.  I am including a range of ages as I know some have littles and some have high school kids.  Plus, are you getting enough sleep too?  :)

(Information recommended by American Association of Anatomists, American Academy of Pediatrics, American Neurological Association, and American Physiological Society)

• Toddlers (1-2 years): 11 - 14 hours
• Preschoolers (3-5 years): 10 - 13 hours
• School-aged (6-13 years): 9 - 11 hours
• Teenagers (14-17 years): 8 - 10 hours
• Young Adults/Adults (18-64 years): 7 - 9 hours

Sleep is so important for our kids because it plays an critical role in thinking and learning.  Your cognitive processes can be hurt by lack of sleep and not getting enough sleep can affect their attention, alertness, concentration, problem solving and reasoning.  We all want our kids to succeed at school and one of the best things we can do for them is encourage good sleeping habits.

I will admit that my kids are the best at procrastinating going to sleep.  They want to tell me one more thing or read one more book (although getting them to read during the day is insane, anyone else feel this way?).  We have a routine of showers (or baths when they were little), brushing, books, and then they get a few minutes with their dad and me to talk about their favorites from the day.  It helps them know what we expect when we have a routine. We are also busy with sports and cub scouts which get in the way of our nighttime routine too.  We try to get them in bed by 8:30-9:00 every night, which gives them between 9 and 10 hours.  That is just what we do in our house.  Do you have a routine that works for your family?

Sports and activities outside of school and our homes are important but I truly believe one of the best things we can do for our children is instill good sleep habits. 

Walker Stars Healthy Lifestyles Blog Introduction

My name is Megan Patterson and I am your Healthy Lifestyles PTA board member this year.  I have two kids at Walker, Luke who is in 4th grade and Lily who is in 1st.  I am also pregnant with our 3rd, a boy, due in January.

I hope to use this blog to encourage healthy lifestyles, share recipes, healthy living tips, etc this year.  I would love your feedback and participation so please leave me comments.  I am in no way perfect and would love to hear if you tried something and loved it or changed it to suit your families needs, etc.  I am all about community and I want this to be a way for us to encourage each other and learn from each other.  Also, if you have anything you would like me to research and get more information about, please let me know.

I will be posting at least once a week but if I get a lot of questions or suggestions for posts I might post more often.  There might also be weeks, like P.A.C.K. week where I post daily tips.

I am looking forward to a great 2017-2018 school year at Walker!

Family pic from our summer vacation to Hawaii