Activities for Parents in Vancouver
Climate Strike Vancouver
The teachers of Gingerbread House Daycare along with the BC Teachers Federation are in solidarity with all the youth from around the world, including Canada that are striking every Friday to raise awareness about the global climate crisis.
Today, we are in solidarity with the youth of Vancouver who will strike at 1 p.m. at City Hall! If you are able, please take the time to join Vancouver's courageous (and understandably outraged) youth like @sustainteens & stand up for mitigating action. #climatestrike
Six Ways to Help Kids Get to Sleep
If getting your child to sleep is a battle of the wills, you are not alone! Approximately 30 percent of young children have sleep problems and as parents, it's important to explore the cause of their inability to fall asleep or stay asleep before resorting to unnecessary medications.
Good quality, uninterrupted sleep is fundamental for healthy mental and physical development. Sleep has a pivotal role to play in mental health, mood, concentration, and supporting the immune system.
Lack of sleep in childhood is linked to cardiovascular disease, autoimmune diseases, depression, anxiety, cancer and more in adulthood so what we do now for our kids is only going to make their lives, and our lives, that much easier in the future.
The following are six things each family should start exploring and discussing to really figure out why our kids are not getting to sleep.
Routine: This is No. 1 on your list. Kids thrive off of routine and if you are not consistent with it, their sleep will not be consistent. Eat dinner, do bath time, brush teeth and read books at the same time each night. When our kids and their bodies understand the routine, they are less likely to be resistant.
Diet: Dinners should be at least two hours before lights out and packed full of nutrients so they can have that time to digest their food and get good sleep through the night.
Nutrition: Avoid high carbohydrate meals such as pasta, bread and sweets. When we are feeding them sugar, expect a sugar rush and crash. If your child is a picky eater or is going through a "I only eat yellow things" consider speaking to your pediatrician about a multivitamin with B vitamins.
Screens, tablets, video games: Screens, tablets and video games should not be used at least one hour before bedtime, or not at all. Screens are stimulating due to their blue light causing the brain to decrease serotonin and melatonin production and are addictive. Children experience a withdrawal after screen use, just as if you were coming off of a sugar or drug high, which is not ideal for bedtime or sleep.
Bedroom: No screens, TVs or stimulating toys should be allowed in the bedroom. The temperature should be cool and there should be only gentle light allowed.
Exercise/outside time: Kids are never getting enough outside time, especially our school-aged children. Start to incorporate about 30 minutes of outside time right when you get home or right after dinner.
Other things to consider exploring with your pediatrician: food or environmental allergies, vitamin/mineral deficiency.
As you start to make some of these changes, stay firm with your decision and statements to your kids: If you say this is the last time you go into their room, you need to stand your ground and mean what you say. Making changes are hard but in the end, these changes we make for our kids now will only help them become more successful individuals later in life.
Top 10 Brain Boosting Foods For Kids
Food plays an important role in the development of a child’s brain. Children have very active and busy lives, now more than ever before. Their days are long and packed with schoolwork and after-school activities. The brain is constantly working to help fuel thoughts, movements, breathing, etc. Therefore, their bodies and brain need an adequate amount of fuel to stay energized and focused throughout the day. The brain consists of highly metabolically active tissue that requires a constant supply of calories and micronutrients to meet its energy needs. What kids eat or don’t eat can impact their overall development and cognitive function.
Here are 10 foods that can help kids be sharp and get the most out of their learning and activities:
Eggs: Eggs are a great source of high-quality protein and choline. Adequate protein is essential for proper growth and development.
How to serve: Eggs can be served a number of different ways—scrambled, boiled, sunny-side up, over easy, etc. Pick your child’s favorite way of eating eggs and serve with whole grain toast for a hearty breakfast or an after-school snack.
Salmon: Fish such as salmon, tuna, mackerel, etc. contain omega-3 fatty acids, which are crucial for brain growth and development. Including at least two servings/week of omega-3-rich food can help support brain function.
How to serve: Introduce the kids to different types of fish early on, because eating fish/seafood can be an acquired taste for many. Try making salmon patties, tacos, or grilled sandwiches.
Green leafy vegetables: Spinach, kale, collards, etc., not only contain dietary fiber but are also packed with antioxidants and nutrients such as folic acid and lutein, which can help support brain development and memory.
How to serve: Kids usually aren’t thrilled about eating their greens. So, you can try hiding spinach, kale, or other greens into a smoothie, quiche, pasta sauce, or omelet.
Blueberries: Blue and purple fruits and vegetables such as blueberries, purple grapes, and eggplant contain anthocyanins which are shown to support brain health and function by positively affecting memory and focus.
How to serve: Add blueberries to whole grain pancakes and yogurt for a healthy breakfast.
Almonds: Almonds contain vitamin E, an important nutrient that aids with brain functions such as balance and coordination. How to serve: Swapping out peanut butter in sandwiches for almond butter is a great way of incorporating almonds in their diet. Another great way of including almonds is adding them in pesto sauce instead of pine nuts and serving over whole grain pasta.
Meat: Lean meats such as beef, chicken, turkey, etc., are a rich source of vitamin B12. Vitamin B12 is required for cell growth and development. How to serve: Try making beef kebobs or add shredded chicken or turkey in soups, stews, chili, or wraps.
Avocados: Avocados contain a rich supply of monounsaturated fatty acids or “healthy” fats that help deliver adequate nutrients to the brain. How to serve: Avocados are another food that can be an acquired taste. Adding avocado into a smoothie is a great way to mask the taste and add creaminess.
Beets: Beets are a good source of nitrates, which help support blood flow to the brain and promote mental performance. How to serve: When mixed into foods, beets can turn any food into a fun bright jewel color that’s fun to eat. Try mixing beets into hummus, pasta sauce, or hash browns.
Dark chocolate: A small amount (1-2 ounces) of dark chocolate is a great addition to the diet due to the high content of flavonols it contains. Flavonols are plant nutrients containing anti-oxidative properties that may help support memory and brain function.How to serve: Rather than choosing milk or white chocolate, look for at least 70% dark cocoa when selecting chocolate. Instead of giving your children hot chocolate from a mix, create a healthier version by mixing a tablespoon of dark cocoa powder with warm almond milk. Note: dark chocolate has caffeine, so don't give this to kids late in the day.
Turmeric: Turmeric is an ancient spice that has been used for centuries in India. It contains curcumin, a nutrient that gives turmeric its yellow color. Curcumin contains anti-oxidative properties, which may help with brain function. How to serve: Create your version of “golden milk” by adding 1/2 teaspoon turmeric powder to warm almond milk and honey to taste.
Healthy Lunches for Preschool and Daycare Kids
Send your kids back to school with healthy foods in their lunch box! Summer is coming to a close and school is right around the corner. If you are a parent, you are probably cherishing the peace and calm from having your kids at home all summer looking to be entertained. But one of the more challenging things as a parent is coming up with healthy and nutritious snacks on the go for your children – that they’ll eat.
Consider purchasing a bento style lunchbox (we like Onyx stainless steel lunch boxes which are more sustainable on the environment and decrease packaging waste) so you can easily arrange healthy food items. And remember to buy organic whenever possible (especially for animal products like dairy, poultry, and meat).
Here's some helpful lunch menu ideas with healthy food hacks to follow!
MONDAY
- Hard Boiled Eggs
- Baby Carrots + Ranch dressing (consider making your own without the additives and preservatives)
- Peaches
- Applesauce
TUESDAY
- Turkey Slices or roll ups
- Fresh Berries
- Yogurt (sugar free, you can add fresh fruit)
- Trail Mix
WEDNESDAY
- Hummus
- Pita Bread
- Grape Tomatoes
- Cucumber slices
- Sliced Oranges
THURSDAY
- Cheese Quesadilla
- Guacamole
- Salsa
- Tortilla Chips
- Strawberries
FRIDAY
- Shredded BBQ chicken + Cheese Kabobs
- Red Pepper Slices
- Apples
- Carrots with almond butter
Interested in learning more about healthy products and foods for your kids, check out the Environmental Working Groups website. They have everything covered from the best sunscreens to the top rated pesticides in produce.
Water
Plain water is the best drink for kids (and adults). If your child is used to juice and you want to transition her/him to water, try adding a few berries to water for some taste? Some frozen blueberries or raspberries can add some zing to water and keep it cool at the same time.
Sneaky vegetable hack
While you’re steaming carrots, sweet potato or cauliflower for dinner, set a cup or two aside. Blend with ¾ cup of water (more if the mixture is thick) and when smooth and liquidy, add to a thermos lunch, like soup, macaroni and cheese, spaghetti and meatballs. Combine well, and your kids will never know.
Seed/Nut butter apple
Keep skin on apple and use a corer/slicer to remove the core and cut the apple into even pieces. Assemble the apple back together and secure with a rubber band. Add a spoonful of your favourite nut or seed butter (pumpkin or sunflower butters are delicious and safe for “nut-free” schools) inside the cored section and wrap the entire apple in plastic wrap.
When your child unwraps the apple and takes off the rubber band, the apple pieces already have a layer of yummy spread on top!
Reusable lunch containers
Some schools are starting to crack down on plastic bags and wrap and are encouraging parents and students to pack lunches in reusable containers instead. Bento boxes are especially popular. They are already sectioned so lunch and recess snacks are all conveniently packed in one container. Just make sure the plastic is BPA free. You can buy stainless steel snack containers now as well which are much safer in a classroom than glass. I like Onyx, it's expensive, but it'll last a lifetime!
Lunchbox Love
A quick search on Pinterest will lead you to some downloadable daily affirmations that you can print out, cut up and include one in your child’s lunch bag every day. For younger kids that don’t yet read, include pictures of hearts or cute animals hugging to symbolize your love!
Summary
Our staff suggest starting to teach children when they're 1-3 years of age about eating the "rainbow."
Always pack a protein, dairy, meat, nuts and seeds (check your school’s policy on nuts). Also, include fresh cut up veggies, one or two fruit options, apple sauce, cut up apples, peaches, pears. Smaller children do better with cut up fruit. Let kids choose what goes into their lunch, and they will be more likely to eat it. Include more food items than you think they are going to need. Kids self-regulate. Packed with an ice pack, the items that return home can be after-school snacks.
If you are going to use pre-packaged foods, please check food labels carefully to monitor the sugar content in order to avoid hidden or added sugars and preservatives.
One last back to school tip is to send your kids off to school with a reminder of the importance of hand washing prior to eating their lunch and remind them again to do so when they return home. Frequent hand washing is the best defense against getting sick. Singing the alphabet while hand washing can make sure that they’re doing it long enough to count.
To your child's ultimate well-being!
Gingerbread House Daycare
Back to School and Your Child's Yearly Well-Child Visit
Summer break is nearing it's end, making this a great time to schedule your child's yearly pediatric well-child visit before it's time to head back to school!
Doctor Visits
Regardless of your child's age, an annual well-child exam with your pediatrician is a good idea to add on the to-dos of your "back-to-school" checklist.
Scheduling preventative (vs urgent) yearly pediatrician exams before the school year starts is a convenient way to put the wellness exam on your family's schedule before the hectic year begins.
Annual wellness exams can be important during your child's transitional years because vital changes take place in your child's physiology and this type of check in with your pediatrician or family doctor is also an opportunity for wellness guidance and advice.
Depending on your child's age, an annual exam may entail blood pressure and heart monitoring as well as testing for diabetes, cholesterol and anemia. A pediatric vision screening may also be part of the annual check up. Pediatricians also like to use the annual visit to discuss nutrition and exercise and review your child's immunization records.
Continuity of care with your child's physician is truly an invaluable asset because having a long-term history gives the physician an awareness of your child's development progress and it's also helpful for preventing chronic diseases from emerging.
Back-to-school check-ups are often the only visit most children have with their pediatrician annually. Having the opportunity to have a thorough physical exam is also a good time to address emotional and social concerns. As your child grows older, these questions may become more important as the adolescent years can be emotionally challenging for many kids because of peer and societal influences - drinking, smoking, drugs, depression and sexual activity are big teenage topics.
In summary, establishing a connection with your child's physician will be an invaluable asset as your child passes through years of physical and emotional development. Finding the time for balancing school life with social activities, extracurricular pursuits, and home life can be quite a challenge for kids. All the more reason to set aside time every year for your child to foster a relationship to see the pediatrician.
Here's to your child's full potential!
Gingerbread House Daycare
Setting a Good Example for Your Child
Over the past 40 years that Gingerbread House Day Care has been taking care of the children in our community, we've talked to thousands of parents about what it's like for them to raise a healthy child. Our parents have shared with us their burning questions, greatest challenges, and successes! Of course Razia, our Day Care supervisor who's been there from the start and raised 3 successful children of her own, has taught us all plenty as well.
As parents, we know how important it is to give our kids a healthy start and the first several years of their lives is the most important. We also understand how hard a job parenting is! So we're using this platform to help share tips on raising a healthy preschooler. Please visit frequently and keep reading as we'll continue to share the latest information on a variety of topics to help our kids reach their fullest potential!
How Can I Set A Good Example for My Child?
Remember parents, you are your child's best role model. For this reason, try to make the best choices health wise for yourself and you'll be helping your child to do the same. She/he will learn healthy habits from you first and will want to imitate everything you say and do.
Clinical trials have confirmed that the person or persons a child spends most of his/her time with - parents, guardians, grandparents - will have the greatest influence on their behaviors like eating healthy, turning the TV off, and engaging in physical activity. Teachers and caregivers are not as influential.
And parents, the great bonus of taking accountability for the health of your life and setting an example for your kids is more energy! More energy to be the best version of yourself so you can fulfill your life purpose:)
How about trying these tips for involving your whole family to adopt healthier habits:
- A great way to start the day off right with your child is to eat breakfast with them. Try a whole grain cereal with sliced fruit or sprouted toast with almond butter and a banana.
- Let your child help with healthy meal preparation. Children are more likely to try healthy foods if she’s involved in preparing them.
- Get active together. Go to the park on the weekends, take walks together, or kick a ball around in your backyard. This will get you both moving!
Best,
Gingerbread House Day Care Staff
Letting Your Kids be Kids and Have Fun: Holiday Parties and More
Dear parents, the shot above has gone viral on social media and I'm sharing it here as to simply remind you that when it comes to the holidays, it’s okay to let your kids (and yourself for that matter) relax and have a little fun. There’s plenty of time for rules and routines during the rest of the year!
As with our diets, it’s easy as parents to let ourselves veer off the routine over the holidays when we don’t have to get up early for work or our kids don’t have school. It's not uncommon to have parents let their younger kids skip their naps in exchange for important time with relatives and friends they haven't seen for awhile.
It's all about finding the balance and knowing your child's temperament: is she/he easy going or easily over-stimulated? Does your child need a lot of activity? These are the things to know and respect about our kids. This will help us plan their schedules and holiday parties, but also make us better parents the rest of the time.
Best wishes for a joyful holiday season!
Farro with Confetti Vegetables - Video
Source: Harvard Public Health
Needing some inspiration for your kids' school lunches? Well this colorful combination of vegetables with whole-grain farro should fit the bill! It's adaptable for all seasons and substituting olive oil for canola oil is the only edit I suggest.
The instructions and nutritional information follow, or click on the link to watch the video: https://www.youtube.com/watch?time_continue=38&v=m5bIPn8H1nY
Serves 8, as a side
Ingredients:
- 1 cup farro, uncooked
- Seasonal vegetables, diced (4 vegetables make about 8-10 cups)
- (Summer: zucchini, summer squash, bell pepper, eggplant)
- (Winter: root vegetables: carrots, parsnips, beets; and winter squashes: butternut, acorn)
- ¼ cup canola, olive, or other healthy oil
- ¾ tablespoon pepper
- 2 cups low-sodium vegetable stock
- A pinch of salt
- 1 tablespoon lemon juice
- Fresh herbs as available, chopped
Preparation:
- Preheat oven to 450 degrees Fahrenheit.
- Dice all vegetables into even pieces and set aside.
- Bring vegetable stock to a boil in a medium saucepan, then stir in the farro. Reduce heat to low, cover, and simmer until the farro is tender (Approximately 40 minutes. Check package for cooking instructions).
- Meanwhile, toss the diced vegetables in canola oil, sprinkle with salt and pepper, and place on a baking pan, and roast until browned in the preheated oven for 20 to 30 minutes. Check every 10 minutes, and toss the vegetables so that they brown evenly.
- Once the vegetables are fully roasted, fold them into the farro. Add the lemon juice and taste to adjust for seasoning. Add additional salt, pepper, and fresh herbs, to taste.
Nutrition information per serving (1/8 of recipe):
Using summer vegetables and canola oil:
181 calories, 8 g protein, 25 g carbohydrate, 5 g fiber, 4 g sugar**, 0 g added sugar, 52 mg sodium, 365 mg potassium, 8 g fat (1 g sat, 4 g mono, 3 g poly, 0 g trans), 0 g cholesterol
Using winter vegetables and canola oil:
225 calories, 6 g protein, 36 g carbohydrate, 6 g fiber, 7 g sugar**, 0 g added sugar, 128 mg sodium, 298 mg potassium, 7 g fat (0 g sat, 4 g mono, 3 g poly, 0 g trans), 0 mg cholesterol
** Naturally occurring sugar
Sugary Drinks
Our kids drink too much sugar, with the school year starting, let's rethink their drinks!
Are you aware that fruit drinks, sport drinks, sweetened waters and teas, energy drinks, and sodas are the primary source of added sugars in Canadian diets. In fact, sugary drinks are a huge contributing factor to the rise of childhood obesity in Canada.
Fortunately, health groups and physicians across North America are working with policy makers to encourage educational campaigns and other initiatives to help parents make informed decisions about their kids' diets.
The World Health Organization is urging all nations to implement a sugar tax. Many countries and US states have already begun to do so. The result has been very impressive with sugar consumption precipitously decline.
Additionally, there's been a concerted effort to use money generated from the sugar tax to fund public health campaigns encouraging children and adults to choose healthier drink alternatives, like water, milk, plant and nut milks, and 100% juice with no added sugars or artificial sweeteners.
Through sugar taxes, cities and states across North America and other parts of the world are working to decrease diet-related diseases, such as diabetes and heart disease. The revenue used from the sugar tax can also be used to support clean drinking water programs in schools, walking trails and bike paths, and many other health-promoting initiatives.
Access to healthy drinks is crucial to helping kids grow up at a healthy weight and avoid diabetes and heart disease. Who doesn’t want that?
The staff at Gingerbread House Daycare are committed to supporting parents and the government with initiatives that improve the health and welfare of children everywhere!