1. Get plenty of sleep
2. Eat right
3. Exercise every day
4. drink 6 – 8 glasses of water daily
5. Wash hands often, and use soap.

If your child has problems sleeping, staying asleep, or sleeping in his own bed, then you may wish to read Health Sleep Habits, Happy Child, or The No-Cry Sleep Solution. Preschool age children need 12- 14 hours of sleep daily. Lack of sleep can cause many problems besides drowsiness. It can cause depression, clumsiness, anxiety, irritability, ADHD, memory loss, tantrums, and problems getting along with others. Also, if your child isn’t getting enough sleep, there’s a good chance you aren’t, either.

The rules for eating right haven’t changed much in years. We now have a “food pyramid” instead of the “Square Meal” that I learned in school, to show that we should eat less meats and dairy products, and more fresh fruits, vegetables, and wholesome grains. When you shop, it’s best to shop the periphery of the store, and skip the middle aisles as much as possible. Buy raw fruits and vegetables, meats, seeds, nuts, whole grain bread, and milk. Avoid pre-packaged foods, sugary foods, processed foods, artificial flavors and artificial colorings. Sugar can contribute to sleep disorders, hyperactivity, and there is almost an epidemic of juvenile diabetes today.

Exercise is very important, but most little children don’t have a problem getting enough activity in their day. They are naturally busy. If your child seems too active inside, then make sure he or she gets plenty of time outside to run, jump, hop, climb, crawl, swing, slide, dig, scream, and wiggle. You can teach him the difference between “inside voice” and “outside voice”. Outside it is okay to be loud. Inside, we need to be quieter. If you are looking for something new for your child’s outdoor play, think “bounce”. You can get either a small trampoline for under $150, or a hopper ball for under $20.

Doctors always tell us to get enough sleep, eat right, and drink plenty of water, but few of us do. Did you know that healthy urine isn’t supposed to be yellow? It should be very pale yellow, almost clear. That’s when you are consuming enough water. The darker it is in color, the more dehydrated you are. Get yourself and your child a water bottle, and fill it often. Start a chart for how much each of you are drinking. You can make a simple graph with your child, introducing him to this math concept.

Have you ever heard the expression “Cleanliness is next to Godliness”? A recent study has concluded that clean smells actually promote moral behavior! On a smaller scale, if your child bathes regularly, washes his hair, brushes teeth, washes hands, and wears clean clothes, he will be healthier than if he were allowed to live in filth. Most little children love bathtime. If your preschooler has entered a stage where he hates his bath, or fears it, you may want to read Bath Time Blues.

Finally, I have included a new section in the lesson plans for pencil and paper type preschool activities. If your child is not yet ready for this, then just ignore it. Otherwise, I will include links to specific worksheets you can print off, or else most grocery stores sell preschool workbooks near the checkout. These worksheets were taken from www.sproutonline.com, www.first-school.ws, and www.kidzone.ws .

All of the recommended books can be found here, if you do not find them, or a suitable substitute, at your public library.

Enjoy this week! And take pictures. I’d love to post some of them here.

Worksheet 1, worksheet 2, worksheet 3, worksheet 4, worksheet 5.

Health Week Lesson Plans

Photo Credits:
Sleep:http://www.flickr.com/photos/iandeth/ / CC BY 2.0
Exercise:http://www.flickr.com/photos/mobikefed/ / CC BY 2.0

The worst meal of the day for families with young children is definitely dinner time. Moms and dads are tired. One or both of them just got home from work. They’re eager to get dinner over with, so they can get their screaming tots into the bath, then into bed, before they can finally take a break. And the worst, absolutely the worst thing either of them can do is engage in a power struggle with that child over what food passes between his lips. Once a parent demands that they clean up their plate, it is no longer an issue of health and nutrition. This is a battle of wills, and one the parent cannot win. If the child does eat, he’s not forming healthy, happy eating habits. If he doesn’t eat, the parent will either cave in, or be forced to discipline the child, which can lead to life-long eating disorders.

So end the meal time battle right now, and try a few of the following alternatives.

• Eliminate all refined sugar from your child’s diet. Sugar is not nutritious, but when your child eats even just a little sugar, it changes his palate, and he’ll crave sugary foods even more. He won’t want to eat anything that isn’t sweet. It takes a few weeks to break the sugar addiction, but once you do, you’ll really appreciate how much better all your other food tastes. Natural sugar found in fruit is fine – in moderation, of course.
• Establish specific meal times, and stick to the plan. Write down what time you eat breakfast, lunch, afternoon snack, and dinner. Serve them at the same time every day. Keep them about three hours apart, with NO SNACKING in between. Your child is more likely to eat if he comes to the dinner table hungry.
• Provide plenty of activity during your child’s day. See that he has time to run and play outside, dance, jump, ride a tricycle, throw a ball, climb, hop, crawl, and turn somersaults. Don’t raise a couch potato. If your child is burning calories, he’ll need to refuel at the dinner table.
• Serve more raw foods, more individual foods, and fewer casseroles. It is not uncommon for a little child to like to eat carrots, corn, green beans, and peas, but refuse to eat “veg-all” with all of those vegetables mixed in together. Remember when your young child was still an infant, you might have fed him a jar of peas and a jar of apricots for a meal, but you probably didn’t feed him a jar of lasagna.



• Set the table. Eat at the table. Don’t serve dinner in the car – ever – if possible! Use a tablecloth sometimes. Set out special plates. Use cloth napkins. Light the candles. Make dinner fun! Play Italian music when you serve pizza, or Mexican music when you have tacos.
• Go on a picnic. No matter what the season, you can take a picnic outdoors. My dad used to love winter picnics. I can remember him bringing a broom to wipe the snow off the picnic tables in the park. We’d have thermoses of hot soup and cocoa. You could build a fire in the fire pit or charcoal grill and toast marshmallows.
• Who said picnics have to be outside? Once in a while, take a picnic to the living room. Spread a vinyl tablecloth over the carpet, and serve your favorite picnic fare on the floor. Maybe the teddy bears could join you for this picnic?
• be realistic about what you expect your young child to eat. His stomach is only about the size of his fist. Make his servings MUCH smaller! Half of one slice of bread is a serving for the 2 – 5 year old child, yet if you make him a sandwich, he’s getting four times that amount! For many fruits, a serving size is only 2 Tablespoons – not the whole banana. It’s better to get him to eat two grapes, then ask for more,than to overwhelm him with a whole bunch.
• Plan mealtime conversations. Instead of talking about what he is or isn’t eating, or yelling at him to clean up his plate, engage him in conversation about his day. Ask what he did, what he enjoyed, what he learned. There are whole websites devoted to encouraging pleasant mealtime conversations for the family. (See a few listed at the end of this article).
• If your child still does not eat his supper, he can still sit at the table with the family until they are all finished. He is part of the family, and mealtimes is an important time to build relationships. After dinner, he will NOT be allowed any snacks. It won’t hurt him to go to bed hungry once in a while. In fact, no one should be eating after dinner. The after-dinner snack is a terrible habit to get in to, and if you or your child are not waking up hungry for breakfast it could be because too much food was consumed too close to bedtime the night before. Breakfast is supposed to be ‘breaking the fast” – not just throwing another log on the hot coals of a slow-burning metabolism.



What a big, beautiful smile! Wouldn’t you love to see this at your dinner table every night? Why can’t mealtimes be the highlight of the day? With a little planning, patience, and ingenuity, it can be!

Check out the book, Table Talk, Creating Meaningful Conversation with Family and Friends, now available in my store.

Table Talk websites:
Table Topics for Kids
Table Talk, How Mealtime Chatter Strengthens the Family
Family Table Talk Information

Related Reading:
Feeding the Finicky Eater

Top: http://www.flickr.com/photos/mojodenbowsphotostudio/ / CC BY 2.0
Second:http://www.flickr.com/photos/naturalmom/ / CC BY 2.0
Third:http://www.flickr.com/photos/table4five/ / CC BY 2.0
Bottom:http://www.flickr.com/photos/rmlowe/ / CC BY 2.0

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]]> http://raisingcreativechildren.com/meal-time-battles/feed/ 0 http://raisingcreativechildren.com/real-food-real-living/ http://raisingcreativechildren.com/real-food-real-living/#comments Sun, 23 Aug 2009 02:16:45 +0000 Lorelei http://raisingcreativechildren.com/?p=1473 My third week of raw menus is finally posted. I tested all of the recipes except the Banana Creme Pie – I’m going to make that tomorrow, but it sure sounds good. I don’t know if I’m getting better at this whole raw-foods diet idea, or if my taste buds are getting sharper now that I’m not drowning them in animal fats, but these menus were really delicious! Even my husband was pleasantly surprised. One of the meals – the Gingered Carrot Coleslaw, he asked me several times, “are you sure this is good for you?” Because anything that’s good for you can’t possibly taste so good! Even if we someday give up eating raw foods, we’ll keep that recipe.

I tried something different this time, too. I wrote out recipes, not just the menu suggestions, and I tried to put things in chronological order – because some recipes require advance preparation. For instance, to make almond milk, you need to soak the almonds for 12 hours before you puree them in the blender. So if you want almond milk on your cereal for breakfast, you need to set the almonds to soak the night before.

Finally, at the end I typed up a list of ingredients, but not quantities. It’s hard to figure how much you’ll need, because I don’t know how many people are in your family, or how hungry they are. If I suggest mangoes for breakfast, a child might eat only half of one, but a husband might eat two or three whole ones. Either is fine! With the raw foods diet, it is important to eat enough raw foods to fill you. Most of us think of a 10-oz cereal bowl full of lettuce for a serving of salad. But when you’re eating raw, and the salad is your whole meal not just a side-dish, you should think more of eating the entire head of lettuce yourself!

There is, of course, a lot of variety on the web of “how” to eat a raw food diet. Some sources say as long as it’s raw, it’s okay. Some say you shouldn’t eat potatoes, carrots, or beets which are “hybrid” vegetables. I wonder why they didn’t put corn on the list – isn’t that the most genetically altered vegetable on the planet? Other sources say to avoid spices, which are all slightly toxic and harmful for the digestive system. Other sources say to be sure to add avocados and olive oil to your diet, so you do have some source of fat, yet of course, other sources claim that most of us who transition to raw eat too much fats even in our raw diet. So, unless you want to get several degrees in nutrition and fitness, you just have to make a few decisions for yourself based on the best information you have available.

I suggest using your body as a guideline. I love garlic. I’ve always cooked with garlic, and I’ve read a lot about the health benefits of garlic. But when I put two cloves of raw garlic in one of this week’s recipes, I had a bellyache for 24 hours. I may try cutting the raw garlic down to a single clove, but if it happens again, I think I’ll cut raw garlic from my diet.

The best guide for how much to eat is your body, unless you don’t trust your instincts yet. If you, like me, have a weight problem, then the cooked foods of the Standard American Diet (SAD) have overburdened your system. Your body may not know when it’s truly hungry or when it’s truly satisfied. While you transition to eating raw, you may want to consider the “recommended daily allowance” for raw foods.

Women should consume 6 pounds of fruit, 2.5 pounds of vegetables, and 1/4 pound of nuts and seeds daily.
Men should consume a bit more – 7.5 pounds of fruit, 3 pounds of vegetables, and 1/3 pound of nuts or seeds daily.

A “fruit” is any food that has seeds. So while apples, pears and peaches are fruits, so are tomatoes, cucumbers and avocados. Avoid eating hybrid fruits that do not have seeds, like seedless watermelon. I’m not sure why folks recommend that, but if you are trying to eat a raw “living” foods diet, it would stand to reason that seedless watermelon cannot be a living food.

I’m learning that in the raw foods diet, all vegetables are great, but concentrate mostly are dark green leafy vegetables, as they have the highest nutrient count. There is a wide variety – chard, collards, spinach, kale, and more. Lettuce should be leaf lettuce, not iceberg, which doesn’t have much for nutrients at all.

Another tip I’ve learned – be sure to chew your food carefully! Many people tend to give their food a few good chews, then swallow and wash it down with a drink of beverage. This is very hard on the digestive system and may cause heart-burn and gas! If you chew each mouthful 30 – 40 times before you swallow, you may find that you can throw away the ant-acids entirely. And never wash your foods down with a beverage, as you dilute your stomach acids. If you are thirsty, drink a glass of filtered water at least 30 minutes before the meal, or 2 hours afterward.

Many weight-loss programs also advise careful and thorough chewing of food, but for a different reason. If we eat too fast, our bellies are full before our brains realize it. Eat slower, and your brain can tell you when you’ve had enough, so you don’t overeat. Then I read that if you want to train yourself to eat slower, switch to chopsticks for now! Before you master the trick of chopsticks (unless you already know how to use them) you’ll have established the habit of slower eating and careful chewing.

I hope you enjoy this week’s menus! As an added bonus, I simply LOVE how much quicker most of these meals are to prepare. There are NO cooking dishes to scrub. No messy, greasy clean-up, no long-lasting food odors that hang in the air for days. And I feel so much better! Happy eating!

For more information on Raw Foods, read:
Going Raw
Raw for Life
Creative Health Institute

Photo Credits:
Top:http://www.flickr.com/photos/the_girl/ / CC BY 2.0
Middle:http://www.flickr.com/photos/tomeppy/ / CC BY 2.0
Bottom:http://www.flickr.com/photos/8136496@N05/ / CC BY 2.0

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]]> http://raisingcreativechildren.com/real-food-real-living/feed/ 0 http://raisingcreativechildren.com/traveling-tots/ http://raisingcreativechildren.com/traveling-tots/#comments Thu, 30 Jul 2009 21:12:00 +0000 Lorelei http://raisingcreativechildren.com/?p=1225 When was the last time you were stuck in traffic with your toddler or preschool child, when he just did not want to be in his car seat any more? Maybe you had a head-ache, or weren’t feeling great yourself. Maybe it was getting hot inside, and the air conditioner wasn’t working properly. Or maybe the opposite was true – it was the middle of winter and the windows were too foggy to see out of? Nearly all of us can recall at least one time when we were sorry the automobile was ever invented.

Traveling with children doesn’t have to be synonymous with horrendous, grueling, pull-out-your-hair bad days. With a little planning and foresight, young children can learn to amuse themselves and be great traveling companions. So, it’s time to put plan “B” into action. Think ahead and plan for those “worst possible moments” so you’ll have an alternative to swallowing half a bottle of pain relievers with the cold dregs of this morning’s left-over coffee.

First, the bag. Use a child-sized backpack in a bright, pretty color. It’s important to get something the child likes and recognizes, something the child could carry. Don’t get an adult backpack, and fill it with so much stuff that you need a dolly to carry it out to the car. Children are funny, in that more isn’t necessarily better. A few great toys will amuse a child longer than a hundred cheap toys, which are generally just dumped onto the floor and trampled on.

Your travel bag is ONLY for in the car. Do not use it for rainy days, sick days, doctor visits, or even in church. If you want, you can create separate “play bags” for each of those situations. But the trick to a successful travel bag is that it stays fresh. The more you use it, the less it will work for you. If you are only going to be in the car for ten minutes, then don’t even bother to get out the travel bag. The travel bag is for that half-hour commute, or when you will be running errands all morning.

Second: the toys. I’m not a big fan of fast food, but those silly little toys that come in kids meals stay in our car. I never bring them into the house. It doesn’t matter if the toy gets lost on the trip, because I would probably just throw it out anyway. This sounds like I’m contradicting myself, as I said above that a few good toys were better than a hundred cheap ones! But I won’t keep a hundred freebies from the fast-food chains, as we just don’t eat there that often.

Get a toy that has moving parts attached to a bigger part. Sometimes a smaller version of the tracking toy will work – the wooden beads on a curved metal bar that you push around. They aren’t that much fun compared to how much they cost, but if someone gave you one, you can keep it in the car. Another good car toy are lacing cards. You can buy them or make them yourself. Cut out a variety of shapes from bright colored cardboard and punch holes around the edge. The child then “sews” it up with a shoe lace. This is great small-motor control practice, developing finger dexterity that is so necessary before learning to hold a pencil and write. When your child graduates beyond lacing cards, then get plain plastic canvas, strings of yarn and blunt-tipped darning needles. You’d be amazed at what your child can create!

Other toy suggestions include: Etch-a-sketch, Magna-Doodle, colorforms (these stick to car windows, too!), magnetic puzzles, stringing beads. You can try crayons and coloring books, or get a stack of blank computer paper and a clip board. You can even pack your “junk” mail, and let your youngster tear it open, scribble it up, and rip it to shreds. We survived a lengthy traffic jam through Chicago one trip just ripping up junk mail. Sure, it made a mess, but it was harmless, and my granddaughter had so much fun doing it!

The car is the perfect place for electronic toys. I don’t like such toys, I don’t buy them, and I don’t keep them in the house. But someone gave my granddaughter a “leap frog” learning toy. This can amuse her in her car seat or a half hour or so, when she would otherwise be bored. I don’t think she’d play with it that long if she were in the house. The noises most electronic toys make can be quite annoying, but they aren’t as bad as listening to a screaming child.

Third: the music. Pack a collection of children’s tapes or CDs, like Raffi, Sesame Street, or whatever your child enjoys.  When the toys are no longer working, pop in a tape and sing along with your child.

Fourth: your imagination.  Your child really just wants your attention.  Most temper tantrums are attention-getters, even if the attention they get – in the form of discipline – is not the kind of attention they really wanted.  When your toddler or preschooler is getting fractious and the toys aren’t working, the snacks are gone, and you still can’t just return home, then it’s time to play a game.  This can be really challenging if you are also driving!  Be very, very careful!  But especially if someone else is in the car with you, engage your child in any sort of “look out the window and what do you see” game.  You can play “look for something red!”  or “count the cows”.  Or “find an airplane”.  Older preschoolers can play games involving the alphabet – finding certain letters of the alphabet on the billboards.  We used to play that you had to find an A, then a B, and so forth – the first one to get to Z wins!  I can remember always getting stuck on “Q” until I learned to read and could spot a liquor store at a hundred paces.  But if your preschooler is too young to find all the letters of the alphabet, just find the letters that are in his name.  Or if you’re doing the lesson plans, you can just look for the letter of the week.


Fifth: the snacks. Keep something available in your car that won’t spoil and isn’t pure sugar. Granola bars, G.O.R.P., raisins, pretzels, and animal crackers are good ideas. Keep a supply of snacks somewhere – in your house, your purse, your glove box, whereever. Then pop ONE into the child’s travel bag before the trip. You don’t want to stuff your child so that he won’t eat his next meal. You just want to take the edge off his hunger so you don’t feel compelled to go through a drive-through for some fast-food junk. You might want to keep bottles of plain water in the car, as well. Juice and soda are sticky when they spill. Water is the perfect travel beverage.

Sixth: Clean-up. Keep a package of wet-ones (commercial or home-made) in the car at all times. You probably do already, but even if your child has outgrown the need for a diaper bag, he will never outgrow the ability to get dirty. I try to keep wet-ones, a plastic bag for soiled clothing, a change of clothes, and a sweater.

At the end of any trip, have your child help you put everything back into the travel bag and zip it shut for the next trip. Don’t forget to restock it – if you used the change of clothes, or ate the snacks. Keep it ready, and keep it out of reach.

Safe, and happy traveling!

Photo Credits:
Top: http://www.flickr.com/photos/phalen/ / CC BY 2.0
Middle: http://www.flickr.com/photos/dweekly/ / CC BY 2.0
Bottom: http://www.flickr.com/photos/neeta_lind/ / CC BY 2.0

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]]> http://raisingcreativechildren.com/traveling-tots/feed/ 1 http://raisingcreativechildren.com/gorp-good-ol-raisins-peanuts/ http://raisingcreativechildren.com/gorp-good-ol-raisins-peanuts/#comments Thu, 30 Jul 2009 21:10:34 +0000 Lorelei http://raisingcreativechildren.com/?p=1246 GORP is a great snack to keep on hand. I like to keep a jelly-jar of it in my car glove box for those emergency moments, when my stomach (or my granddaughter’s stomach) is growling, and I can’t get back home in time to fix a snack. Because the recipe is flexible, you can keep it around all year and never grow tired of it.

Begin with:
2 cups raisins
2 cups peanuts

Add some or all of the following:
Cheerios
pretzels
M&Ms
dried cranberries
dried apples
dried peaches
dried pineapple
dates
almonds
cashews
sesame seeds (raw, unsalted)
banana chips
dried zucchini chips
chocolate chips (will be messy in the car)

Chop anything that is too big and poses a choking hazard. Mix, and store in an airtight container.

Enjoy! It beats stopping for French Fries and a shake. It’s lower in fat, higher in nutrients, and may save you money in the long run.

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]]> http://raisingcreativechildren.com/gorp-good-ol-raisins-peanuts/feed/ 1 http://raisingcreativechildren.com/raw/ http://raisingcreativechildren.com/raw/#comments Thu, 09 Jul 2009 01:12:52 +0000 Lorelei http://raisingcreativechildren.com/?p=1162 As I reported earlier in Raw for Life, I won the Dr. Ann Wigmore Raw and Living Foods Home Study Program. I’ve had the course for a couple of months now, and I’m still not even half way through all the information! I’m on information-overload, I think. But the small steps I’ve taken have made a BIG difference! I’ve dropped a couple of pounds. I’m sleeping better at night. And I’ve cut some of my medications in half. I intend to cut out the cholesterol-lowering medication entirely after my next doctor visit. Now that I’m not eating meat or dairy products, I expect I’ll be able to control my cholesterol without medication.

My finicky eater loves raw foods! Young children generally prefer finger foods over anything cooked, and they prefer their food separated. While many kids will eat apples or raisins or celery, they will not eat an apple-raisin-celery salad with mayonnaise. I’ve served raw apple slices with raw sunflower seed butter, which is very popular. I tried a raw carrot soup that neither of us liked much. I froze the left-over soup until I can find a way to make it more tasty. The literature I’ve read on raw foods allows sun-dried foods, dehydrated foods if dehydrated at less than 108 degrees, and frozen foods. Of course, fresh is always best.

I learned how to make muesli – another food item my granddaughter loves. It’s raw oatmeal -which sounds faintly disgusting – but you soak it for a while to soften it, then serve it with fruits and nuts. We like it with banana or blueberries and a dollop of pure maple syrup. Yum-yum! Best of all, besides all that wonderful natural oatbran for its cholesterol-lowering ability, it’s quick and easy to prepare, and no yucky pot to wash. I think I like that part about the best. When you serve raw foods, there are no cooking dishes!

I haven’t learned to like “energy soup” yet. That’s simply a garden salad pureed smooth and you drink it. Lots of good reasons why energy soup is good for you. I just wish it tasted better! I like salad. I guess I’m just not a “soup” person.

Anyway, I’m taking the long way around announcing that I’ve posted Week Two of the raw foods menu. I’m new to raw foods, so I’m not certain that my menus are complete or balanced. This is me, learning about raw foods, and what I’m going to feed my family next week. On Sundays it is our tradition to not eat breakfast before we go to Mass. Then we have a big brunch, so aren’t hungry for lunch. We have a mid-day snack, and then supper at the normal time. This coming Sunday, I’ll be making a raw Peach Pie! I can hardly wait! My mouth is watering already. Peach Pie is one of my favorites, but I don’t like “peach pie filling” that comes in a can. Too gooey. This pie has ripe, raw, sliced peaches with an almond cream topping and a ground almond crust. Maybe I’ll have to make the pie early and sample it, before I serve it to my family? It’s a good thing raw fruits are good for you. I’m really enjoying them a lot, and still managing to lose a few pounds.

If you chose to try raw foods with your family, you may want to check out www.chidiet.com – that’s the website for Creative Health Institute, from where I got the home study course. One thing I like about this “diet” is that you don’t have to commit to it 100 percent. There is such a thing as being “fifty percent” raw, or “eighty percent” raw. With most diets, if you don’t follow them exactly, then there is a sense of failure and guilt. But with raw foods, every little bit that you do only improves your overall health. There is no failure. Only success. Isn’t that the way we want our children to grow up? Eating good, nutritious foods that nourish the body as well as the soul?

For further reading, check out:
Raw for Life
Feeding the Finicky Eater
We Like it Raw
Transition Kids to Raw

Photo Credits:
Top:http://www.flickr.com/photos/naturalmom/ / CC BY 2.0
Middle: http://www.flickr.com/photos/gpeters/ / CC BY 2.0
Bottom:http://www.flickr.com/photos/savannahgrandfather/ / CC BY 2.0

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]]> http://raisingcreativechildren.com/raw/feed/ 2