The recent April showers haven’t slowed down our SMArt Kids. They are full of energy and enthusiasm when it comes to embracing our SMArt Kids’ goals. See if you can work on some of their goals this spring and into the summer:
- Limit screen time to less than 2 hours per day - This includes computer time!
- Participate in at least 1 hour of active play - Ride your bike after school!
- Limit sugary drinks to 0-4 ounces per day - Water and low fat milk are best!
- Eat at least 5 servings of fruits and vegetables per day – Try a smoothie with fruit, ice, low fat milk or yogurt!
- Limit fast food to less than once per week – Make a homemade pizza instead
- Make breakfast a priority - How about peanut butter on toast?
- Choose healthy snacks - Have pre-cut veggies and dip ready for after school!
- Plan for family meals - Prepare a healthy meal on Sunday night dinner so there are no excuses!
- Get enough restful sleep - Take 20 minutes to unwind before bed!
- Know where your food comes from - Try local organic food!
- Focus on mindful eating - Think before you bite!
At our recent SMA, the SMArt Kids made a delicious yogurt parfait with Linda Germaine-Miller, our SMArt Kids’ nutritionist. As spring and summer approaches, it is hard to resist all of the “goodies” that go hand in hand with Easter, Mother’s Day, Memorial Day, and Graduation Parties. It can even be hard on a regular weeknight when the ice cream truck rolls by your house! Think about bringing this dessert option to the next party you attend. It provides lots of nutrients by using different types of fruit.
Colors of the Rainbow Yogurt Parfait
Ingredients
- One container Greek style nonfat vanilla yogurt (0%)
- ¼ cup Wheaties
- 2 cups of sliced or chopped fruit- we recommend the colors of the rainbow to get lots of nutrients. You can use red or green grapes, strawberries, blueberries, raspberries, kiwi, banana, oranges or any other fruits you have on hand.
- Dash of cinnamon
- 1 tsp grated lemon rind
You will also need a grater and a plastic ziplock bag.
Directions
- Slice up the fruit using a plastic knife. Keep the different fruits in separate piles on your cutting board. Set aside.
- Combine the Wheaties and cinnamon and place into the ziplock bag. Seal it tightly. Roll the rolling pin over it turn the Wheaties into crumbs. Set aside.
- Grate the peel of one lemon into a small bowl and mix it into the yogurt.
- Measure out 1/3 cup (about half of the container of yogurt) and set aside.
- Spoon some of the Wheaties crumbs into the parfait dish. Then add a little yogurt with a little fruit on top. Continue to add the Wheaties crumbs, then yogurt and then fruit until your parfait dish is about 2/3 full. Top with chopped nuts if you do not have any nut allergies.
We also discussed strategies to avoid the temptations that come with the warm weather. First of all, we acknowledged that having a schedule and keeping busy is paramount for anyone who wants to stay healthy this spring and summer.
Another theme we reiterated at our SMA was “prepare, prepare, prepare” for whatever activities are coming your way – a road trip, picnic, beach day, holiday, party or BBQ. If you bring your own meals, chances are you will eat less and eat better. When hitting a restaurant, go online and review the menu ahead of time so you can make healthier choices.
Taking advantage of the fresh produce available this time of year is another way to stay on goal. Along these lines, remember to shop and eat locally. There are so many in-season fruits and vegetables here in New England. Not sure where to go? To find a local farmer’s market, check out this website – just type in your zip code! www.massfarmersmarkets.org
As we outlined some practical yet important strategies, we reminded the SMArt Kids about the 5-2-1-0 or 5-2-1-Almost NONE mantra.
- Aim for 5 servings of fruits and vegetables
- Aim for 2 hours of screen time or less
- Aim for 1 hour of physical activity
- Aim for little to no sugared drinks
How do you do this? With the warm weather approaching, it will be much easier to exercise for an hour per day and in turn decrease your screen time. The temptation to make lemonade or iced tea will be high, but opt for water with fruit slices or a fun fresh seltzer flavor instead. The fruits and veggies shouldn’t be hard now that spring is here. Go berry picking or plant a vegetable garden in your yard, flower box or plant pot.
Chip Wilder, LICSW, led our SMArt Kids’ in another mindful eating exercise. They reviewed the concept of following their inner compass and discussed the barriers that exist in achieving their goals. He created a handy tool for them to use at home – a reminder to work on their monthly goal while listening and following their “inner compass.”
SMArt Kids will be winding down for the summer before we know it. We hope some of them will join us again in September when we kick off a new session. But we have room for new faces, too! If you have a child between the ages of 8 and 12 years who is overweight, consider joining us. We meet once per month on Tuesdays from 3-4:30 at the Burlington practice of Harvard Vanguard. Our SMArt Kids team would love to work with you. Contact our office for more information at 781-221-2800.