Written By: Tania Garcia | Marketing Intern | 5 MIN READ

Wondering why the food prices at your local grocery store have increased so much? Of course, one easy answer is that this is simply the result of inflation. However, that is not the entire a reason. The reality is that inflation definitely played a role, but the increase was also affected by COVID-19, as well as international trading and events that have impacted our economy tremendously over the past few years. All of these disruptions ultimately caused changes to the food supply chain increasing the overall price, which also varies depending on the specific food groups and where you are located. 

So how do you continue to eat healthy in this new economy? While it is a common misconception that healthy equals more expensive, Kelly Haws, Ph.D., associate professor of marketing at Vanderbilt University, explains that oftentimes people confuse the idea of eating ‘healthy’ with other food labels that increase the cost, like ‘organic’ or ‘gluten-free’. The real key to healthy eating is to eat more whole foods and fewer processed ones, says Alissa Rumsey, a registered dietitian and a spokeswoman for the Academy of Nutrition and Dietetics. Regarding the recent food price increases, as it turns out, fruits and vegetables had the smallest price increase being 9%; followed by meats, poultry, and fish at 10%; dairy products at 12%; and grains and bakery products having the highest increase at around 13%. This does not disregard how much food prices increasing have affected families across the country, but demonstrates that focusing on eating healthier is still feasible. 

Here are some tips to keep in mind when grocery shopping to make nutritious meals that are still within your budget: 

• Plan Ahead. Look up recipes ahead of time and plan out what you and your family will eat for the week. Make a checklist of all the ingredients you will need and check what ingredients you have at home before visiting your local grocery store. To find healthy and budget-friendly meal ideas, visit https://www.commonthreads.org/recipes/.

• Consider ALL Costs. When creating your budget, include all costs including groceries but also transportation and gas. Be sure to think through what ingredients you need, determining if you can buy all of the items in one visit from one store, instead of having to take multiple trips. Use the USDA’s Low-Cost Food Plan as your own personal food calculator to help you build your budget.

• Buy In-Season Produce. Pay attention to when certain foods are in-season and locally sourced. Not only will they be fresher, tastier and more nutritious, but most importantly they will always be less expensive. 

• Canned & Frozen. Buying canned and frozen foods are shelf-stable and comes in handy when certain foods are not in season. Just because they are canned or frozen does not mean that it isn’t a healthy choice! Many food items are preserved and frozen at peak freshness maintaining their nutritional value, making them a perfect option when shopping. Be mindful of the sodium levels when picking canned foods, always choose ‘low-sodium’ options when available.

• Healthy Swaps. An assorted box of chips is usually cheaper compared to a bag of apples. However, eating one apple is usually more filling and nutritious than an entire bag of chips. Making this small swap helps you to portion out healthier snacks and meals better throughout the week. Try out this Nutrition Comparison Tool to find the best item swaps for your home.

• Buy in Bulk : Buying in bulk is a great option to reduce the price of food per item. Although, while it may be cheaper when thinking long term, this also means paying more money upfront. Planning ahead and meal prepping is key when considering this option as to minimize unnecessary food waste. Targeting shelf-stable items is a great way to buy in bulk. Make the purchase count!

Food prices have greatly increased and with no signs of decreasing in the near future. Use these tips and tricks to stay healthy while you shop smart and prioritize budget-friendly foods and meals, keeping in mind that food prices will differ depending on where you live. No matter what your situation may be, we have a large variety of recipes created with all budgets in mind Happy grocery shopping!

Written By: Olivia Haase | Dietetic Intern

The summer is a great time to involve your children in the kitchen. New flavors and textures can give children a way to explore food while expanding their palates and exposing them to new foods and cooking skills. There are a multitude of ways to instill a love for food and foster their creativity. Keep your children busy, engaged, and excited about cooking with these simple and fun food-related activities.

1. Make DIY Popsicles: Homemade popsicles are always a winner. Encourage your kids to come up with their own flavors, using juice, yogurt, and fruit to come up with refreshing combinations. Help them to explore their creativity by mixing and matching flavors. Once the popsicles have set in the freezer, have fun a taste testing all of the popsicles and pick the best flavor!
2. Have an Outdoor Picnic: Set up a picnic blanket in a shady spot in the grass and let your kids pack up a basket of food to enjoy outdoors. Encourage them to choose their favorite fruits, sandwiches, and snacks. Anything goes! Eating outdoors is a great way to connect children with nature and outdoor creative play. This is a great time to instill the value of taking care of nature: don’t forget to clean up your refuse on the out!
3. Create DIY Ice Cubes: An even simpler take on the DIY Ice cubes. Freeze different fruit and juices in ice cube trays with water. Note: this is a great way to increase excitement around drinking water and bonus points for a great way to beat the heat and stay hydrated.
4. Farmers Market Scavenger Hunt: Connect your kids to an array of seasonal vegetables and local goods by visiting your local Farmers Market. Create a scavenger hunt game and have your kids find certain items. Sunflowers, beets, kale, tomatoes and other fruits and vegetables are easy and fun to find. This game encourages exposure, visual stimulation, and connection to the local community.  Bonus points to have them pick out one new vegetable each and come up with a creative way to prepare what they picked out.
5. Start a Small Vegetable Garden: Encourage your child’s connection to growing their own food. No formal gardening space or experience required. Take any container, fill it with soil and plant seeds according to the package. Watch the seeds grow while teaching your children how to plant and care for a living thing. Bonus points, harvest vegetables and make a new recipe!
6. DIY Recipe Book: Help your kids write their own recipe books. Encourage them to think of their favorite foods or dishes they have eaten before. Instruct them to find a recipe online and transcribe into one place for safe keeping. They can design the layout, make designs, or write about the time they enjoyed the dish. This can be done by hand or virtually! If virtually, you can print it out and share with friends and family.
7. Tie-Dye with Food Scraps: A favorite eco-and-kid-friendly activity! Use old scraps from food and give old clothes new life! Remember to supervise your kids throughout the tie-dye process. Food scraps that can dye clothes include beets, spinach, onion peels, avocado peels, cabbage, or coffee grounds. See this article for a quick how-to.

Keeping kids engaged and entertained this summer with these activities helps to foster creativity and exploration while exposing children to new foods, flavors, and textures. From connecting to the local community with a Farmers Market Scavenger hunt to DIY Recipe books at home, these low-cost, easy activities will provide for an educational, fun, and engaging summer! The memories and skills they gain from these food activities will last far beyond the summer months. Happy Summer!

Written By: Tania Garcia | Marketing Intern

It is officially Summer and while the first thing many think of is no school, hot weather, and the beach, we should also think about the in-season food! Beginning from June until August right now is the time to enjoy the freshness of certain fruits and vegetables. Eating in-season produce is relatively more inexpensive, easier to find, and -contains more nutrients, providing a richer flavor.  Seasonal fruits and vegetables grow based on their specific requirements of temperature, humidity, and light needed. As stated by Ward’s Supermarket, “Produce that’s not in season undergoes early picking, cooling, and heating that reduces the flavor. Fruits and vegetables in season spend less time from farm to table, so they maintain much of their nutrition and flavor.” With this into mind, let’s acknowledge the summer produce that you can enjoy!  

First, did you know that July is known as the National Berry Month? Blueberries, blackberries, raspberries, and strawberries are all in-season ready to be eaten during the summer months. According to Harvard University, “berries provide potassium, magnesium, vitamins C and K, fiber, and prebiotics-carbohydrates that help promote a healthy gut.” Berries are some of the best sources of antioxidants, dark berries especially can help protect the kidneys. Additionally, according to Eric Rimm, professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health, “On average, people who eat more berries seem to live a little bit longer.” Now, that does not mean that these berries should just be eaten all alone; instead, opt for including them into your meals. My favorite meal to include berries in is breakfast—banana oat pancakes topped with various berries are unbeatable. Luckily for you, Common Threads has a recipe for Banana Oat Pancakes, and not only are they tasty, but easy to make.  

Let’s talk about some vegetables, cauliflower and bell peppers are in season for the summer! Cauliflowers are specifically known to help strengthen your bones, as well as being a great source of fiber. While it may be easy to assume that bell peppers are mainly there for a taste of spice; bell peppers are rich in antioxidants and vitamin C! Consider sautéing them and including them with some chicken for protein or simply stuffing them! Follow the Common Threads recipe on Simply Stuffed Bell Peppers for a delicious meal!  

Many of the fruits and veggies that are in-season often contain vitamin C and antioxidants. According to the Mayo Clinic, vitamin C is a nutrient your body needs to form blood vessels, cartilage, muscle and collagen in bones. On the other hand, antioxidants protect your cells against free radicals, which may play a role in heart disease, cancer and other diseases. Stay active and healthy through the summer by finding fun ways to incorporate these in-season fruits and vegetables providing the nutrients your body and mind need. To find a list of what’s in season year-round visit the USDA’s Seasonal Produce Guide. 

Written By: Mariana Garza

Water is the most important nutrient for your body. About 70% of our bodies are made up of water, so it’s important to make sure we are staying hydrated throughout the day! Drinking enough water will support your immune system, promote healthy digestion, and provide the hydration you need to stay physically active. On average, you should aim for at least 8 cups of water per day. While this might seem excessive and  impossible to reach, it is possible using some simple steps to reach your hydration goals! Water is undoubtedly the best option for hydrating the right way. Even though it may be tempting to reach for the nearest sports drink, soda or juice, sugar-sweetened beverages can increase our risk for heart disease and diabetes.

Here are five sustainable tips to help you stay healthy and hydrated.

Use a fun or colorful reusable water bottle.

• Use a reusable bottle that you can refill throughout the day. 
• A water bottle in a design or your favorite color might motivate you to drink more often
• Ensure you reach your goal of 8 cups of water a day by filling up your water bottle the night before to have it ready to go  in the morning!

Eat water-dense fruits and vegetables.

• Did you know that some fruits and vegetables are over 70% water–some are even over 90%! Fruits like cantaloupe, strawberries, watermelon, bananas, grapes, oranges, pears, and pineapples all have a high-water content. 
• As for vegetables, go for lettuce, cabbage, celery, spinach, cooked squash, carrots, cooked broccoli, and avocados.

Limit sugary beverages like soda and fruit juice.

• There’s a time and place for every type of drink. Like food, drinks can be categorized into three categories, “Whoa, Slow, and Go.” 
• “Whoa” includes drinks that have limited nutritional value and should be consumed once in a while or during special occasions. Sugar-sweetened beverages like soda, juice, energy drinks, sweetened teas, and whole milk belong in this category. 
• “Slow” includes drinks that you can enjoy but should limit them to at most 2-3 times per week. Some examples include 2% milk, 100% fruit juice, and sports drinks. 
• “Go” includes drinks that you can enjoy every day. Water, 1% or skim milk, and unsweetened teas belong to this category. 
• If you have any doubts, check the nutrition facts label on the back of the product for the amount of added sugar per serving.

Don’t be afraid to change it up!

• Drink choices that can be enjoyed regularly include water, 1% or skim milk, and unsweetened teas.  
• Infuse your water with fruit to enhance it with some natural sweetness and change up the flavor.
• You can customize your infused water to your own fruit preferences! Check out the Infused Water recipe for some ideas!

Make it a fun challenge!

• Get some friends together and compete to see who can reach their goals each day. This is a fun way to help keep you accountable to meet your hydration goals! There are even free apps, like WaterReminder that allow you to track your water. This and other app options are available for iOS and Android. 

Use these tips at school, work or on a hot summer day! It can be a daunting task to increase fluid intake but if you follow these tips, you will be drinking more water in no time!

 

Sources: Eat Right 

Written By: Michelle Truong

Growing up as a first generation Vietnamese American, I can vividly recall my parents struggling with the delicate balance of assimilating to American culture while keeping our Vietnamese roots, language and customs alive after immigrating to the U.S. from Vietnam. 

Today as an adult with kids of my own, I’m finding that I am experiencing a similar struggle of wanting to pass on our rich Asian culture to my kids while celebrating the melting pot of cultures, foods and traditions we find in our vibrant home city of Houston, Texas. 

Without a doubt, one of the most important aspects of Vietnamese culture is food. Food is a way we connect with loved ones, celebrate special occasions and preserve memories of the homeland. From flavorful charcoal grilled meats called “thịt nướng” to savory and sweet dessert soups, also known as “chè” and everything in between. Vietnamese foods will always hold a special place in my heart thanks to the dedication of my parents. 

Many Vietnamese immigrants living in America have made it a priority to preserve their culture by seeking out traditional ingredients to continue making the dishes they love, such as bánh cuốn (thin sheets of rice paper stuffed with savory fillings), bánh mì (French influenced baguettes with meats, pickled vegetables and unctuous handmade mayonnaise), and bún bò Huế (spicy beef noodle soup.) It is also common to gather with family and friends to make and share these dishes, passing down the cooking techniques and recipes generation by generation. 

I am always surprised, yet overjoyed, when my children ask for phở (the national dish of Vietnam) for dinner or when they happily add pungent fish sauce onto their favorite Vietnamese dishes. If you’re finding yourself feeling challenged with keeping your own culture and traditions alive, below are 5 habits that I’ve adopted into my parenting that have helped both me and my children nurture our Asian American heritage and embrace new traditions. 

1. Practice traditional greetings! While it is difficult speaking Vietnamese to my kids all the time, it is a must that they are able to greet their elders in a traditional manner. When greeting their grandparents, they’re expected to fold their arms together and bow as they say, “Chào bà ngoại” for grandma or “Chào ông ngoại” for grandpa. 
2. Research the national foods of your country of origin and beyond! Commit to making a new cultural dish as a family. In our family, my kids love to help cook fragrant jasmine rice, which is a staple in the Vietnamese dietary pattern. They are in charge of rinsing the rice until the water runs clear and they love splashing starchy water around in the rice pot. Common Threads has an extensive collection of culturally responsive recipes that can help get you started in exploring the foods of other cultures!
3. Interview an elder! Our elders have amazing stories of how they persevered through difficult times. Whether they were immigrants, like mine, or were born in America, this practice of generational storytelling can help connect both young and old. 
4. Celebrate the holidays of your native country! Our favorite Vietnamese holiday is Lunar New Year (Tết) which is celebrated in either January or February. My children love saying, “Chúc Mừng Năm Mới!” which means “Happy New Year” in Vietnamese before being rewarded with bright red envelopes filled with lucky money. In Vietnam, it is tradition to wear new red Vietnamese dresses called “ao dai” and visit our elders. 
5. Make new family traditions of your own! While traditions passed down by generation are wonderful to honor and practice, it’s also great to build new traditions of your own. In my family, we find ways to connect by playing a game at dinner called “High, Low, Tomorrow” where we all share the best thing that happened during the day, the worst thing that happened, and something we are looking forward to tomorrow. 

Family and traditions are important. They help to foster a positive and healthy family culture that can be passed on from one generation to the next. They also give us a true sense of belonging while reinforcing our history, values and beliefs. Whether it’s practicing an old tradition or adopting a new one, embrace your roots, celebrate those that came before you and take pride in the special mix of cultures and traditions that make you who you are! 

ABOUT THE AUTHOR

Michelle comes from a long line of educators and believes it’s in her blood. Her grandparents and mother taught for many decades before passing the torch down to her. She is a seasoned educator with a passion for teaching a culturally responsive curriculum and equipping youth with life skills that will prepare them for adulthood. As the Education and Training Manager at Common Threads, Michelle gets to combine two of the things she loves most– education and cooking!

Written By: Minna Sabbahi, RD | Program Manager, Common Threads

Every March the Academy of Nutrition and Dietetics hosts National Nutrition Month. This year’s theme is “Fuel for the Future”; it aims to promote the health and well-being of both individual people and the planet as a whole. As we continue to uplift ourselves, our communities, and the nation, let’s make time to understand the interconnectedness between nutrition and sustainability. Through resilient informed decision-making, we can find ways to nourish ourselves while also protecting the environment. 

Sustainable nutrition involves choosing foods that are nutrient-dense, while also being environmentally sustainable and socially responsible. The foods that we eat and how they are produced can have a significant impact on the environment. Here are some ways that you can play a part in your day-to-day life to make yourself and the planet healthier: 

1. Plant-based: Plan your meals to include plant-based items from each food group. Choosing more plant-based foods, including protein sources, can increase your intake of various nutrients and minerals, but also can reduce the environmental impact of food production. Plant-based foods typically require fewer resources to produce and generate fewer greenhouse gas emissions than animal-based foods. 
2. Local Produce: Support your local or regional farmers by shopping at farmers’ markets and eating more seasonal, locally grown foods. 
3. Food Waste: Reduce food waste by planning your meals, seeing what food you have at home before purchasing more, storing food properly, and, if possible, composting. 
4. Local Resources: Access resources around you, such as community gardens, to further build connections to others and acquire supplies. 
5. Exploring Different Cultures: Find ways to enjoy cooking at home either by yourself or with loved ones and be sure to incorporate different cultural foods and traditions that are important to you. Try new Common Threads culturally-responsive recipes to kick-start your food journey around the world. 
6. Advocacy: Advocate for policies that promote regenerative agriculture and food systems that encourage biodiversity and optimal soil health and truly support farmers. 
7. Food Justice: Educate yourself on food justice, a movement that seeks to create a just world in which all individuals have access to affordable, nutritious foods produced through sustainable agricultural practices. Learn about efforts occurring in your community surrounding sustainable nutrition and food justice. Fueling the future requires that we are all uplifted together. 

Although it may seem like a feat, do not doubt the positive influence your daily actions have on creating a more just and sustainable world in which we develop healthful eating with the environment in mind. 

P.S. What better way to uplift and educate ourselves on how to “Fuel for the Future”  than to also commemorate Women’s History Month. Women’s contributions have helped us and continue to pave the way to create a more equitable and sustainable food system that benefits all people. If you are in NY, check out some women-owned food cooperatives and community-supported agriculture programs that aim to provide access to healthy, affordable foods while supporting local farmers and promoting regenerative agriculture, such as: Rise and Root Farm and Soul Fire Farm. 

ABOUT THE AUTHOR 

Minna has been with Common Threads as a Program Manager covering the boroughs of Queens and Staten Island in NYC for the last three years. She is a trained Registered Dietitian Nutritionist with a background in clinical and community Nutrition. Her overall interests lie in food security and justice. She hopes to continue to work within social justice movements aimed at building systems of resilience. 

Written by: Allison Bunyan | Emerson Fellow 

We are almost to the end of 2022! Soon, it will be time to switch out your calendar and welcome the new year, which means it is the perfect time to evaluate the past year and reflect on any changes you want to make in the coming year. Many of us take this time to set goals or make New Year’s resolutions, and as we all know, setting goals is harder than you’d think. The process can be frustrating, especially when the goals that we set do not feel achievable. Before you do begin setting your goals, we want to share some tips to help make them more thoughtful, SMART, and right for your needs. Keep reading for guidance on setting goals for the New Year!

Start With Self-Reflection

Have you sat down and reflected on the past year? An end-of-year review can be a good way for you to celebrate improvements you’ve made in 2022 and determine what goals you want to prioritize next year. You may want to use these questions from Psychology Today in your end-of-year reflection:

• What was a new discovery you made this year? What did you discover that you loved? Your answer could be anything like a new recipe, a podcast, or you joined a gym and found you really liked it.
• What relationship was the biggest positive surprise to you this year? For example, you What simple pleasures have you especially enjoyed this year? For example, you developed a closer relationship with a colleague you hadn’t previously been close to, or a cousin you don’t know well was at your family thanksgiving and you really enjoyed talking to them. Perhaps someone you don’t know very well was very supportive or encouraging of you, even if they might not even be aware their actions were important to you.
• What’s an aspect of self-regulation you’ve gotten better at this year? Your answer could be anything from going to bed earlier, using moisturizer, putting your appointments on your calendar so you don’t forget, or eating more vegetables.
• What simple pleasures have you especially enjoyed this year?
• How did your self-perception change this year? In what ways have you started to see yourself more positively than you did previously? For example, you’ve realized you’ve got inner strength or a capacity to cope that you didn’t realize you had.

The full list of 20 questions can be found here: https://www.psychologytoday.com/us/blog/in-practice/201812/20-enjoyable-end-year-review-questions

Or, you might want to ask yourself these 4 questions from Providence Health’s Goal-Setting Guide. They are designed to help you create a wellness vision in preparation for setting goals:

1. What do I value most about my life? What brings meaning?

2. What would I like my health, fitness, relationships and wellness to look like one year from now? Write down a clear statement in the present tense. For example: I feel more in charge of my health, I’m more resilient on a day-to-day basis and I’m able to patiently care for my children.

3. Is there anything that stands in the way of reaching my vision?

4. On a scale of 1 to 10 (10 being I’ve achieved my wellness vision), where do I fall today?

However you choose to do it, an end-of-year reflection will help you understand how you’ve grown and changed in the past year, recognize your accomplishments, acknowledge your missteps, and reflect on lessons learned. With the answers to these questions in mind, you’ll be ready to set new goals and priorities for the new year!

Types of Goals 

The goals that you set can be about anything you want! Maybe you want to be stronger, more grateful or present, healthier, relaxed, or organized. Healthdirect offers additional examples below to help you with forming your goals:

• Health/Personal Growth: i.e. getting better sleep, weight loss, training for and completing an endurance event, learning a new sport, quitting smoking or reducing alcohol
• Career and Business: improving work performance, gaining a promotion or changing careers
• Education: completing a diploma or degree, learning a new language, achieving certain results in school
• Relationships and Family: spending time with children or partner, reducing conflict or making friends
• Creative/Artistic: learning a musical instrument, cooking, starting a photo album or blog, writing a novel
• Community or Volunteer work: coaching a sporting team, starting a charity project or spiritual practice
• Financial: saving money, reducing debt or achieving investment goals
• Collective goals: working on a community project

 SMART Goals are KEY

Now that you’ve done some self-reflection and learned more about different types of goals, it is time to enter the goal-setting process. Goals should be Specific, Measurable, Achievable, Realistic, and Time-related. In other words, make them SMART! 

Specific – Identify a specific area for improvement. The first step is to figure out an area you want to improve. Be intentional to identify an area in your life you would like to focus on – it doesn’t matter how big or small it may seem.

Measurable – What will success look like? Once you have a goal, you need to figure out how to measure its progress. Being specific about what success looks like will help you achieve your goal.

Achievable –  Can you do it? When choosing your goal and how you will measure it, make sure it is achievable. While your goal should not be easy, it should be something you can achieve if you work hard and stick to a specific plan.

Realistic – Does this goal make sense for you right now? Results do not happen overnight, and it can be a long journey to achieve your goal. To avoid discouragement, make sure to select goals that are attainable in timeframes that make sense with the resources you have in your life. 

Time-related – Set a deadline. Setting an end date for a goal gives you something to work towards and can help keep you motivated. Be sure your time-frame is achievable and realistic.

Examples:

• My goal is to lose 10 pounds by April 2023, so I will begin walking 30 minutes per day, 3-4 times a week.
• I will exercise 45 minutes a day, 4 days a week until the end of December.
• I will eat 5 servings of vegetables a day until the end of January.

Check out ACCESS Community Health Network’s advice below for setting SMART health and wellness goals:

Setting the Right Goals For YOU

Before committing to your goals, make sure that you are setting the right goals. In other words, set goals that are aligned with your authentic self – your values, talents, interests, and needs.

Ask yourself these 5 questions from Psychology Today to determine if the goals that you set are right for you:

1. Does somebody else want me to achieve this goal, or will I get something from someone if I do?
2. Would I feel ashamed if I didn’t achieve this goal?
3. Do I really believe this is an important goal to have?
4. Will this goal provide me with fun and enjoyment?
5. Does this goal represent who I am and reflect what I value most in life?

According to Psychology Today, you are most likely on the right path if you felt like questions 3-5 described your goals. You might want to change course if questions 1 and 2 describe your goals. Remember, you are more likely to achieve your goals if they align with your authentic self!

Good Luck!

You have all of the tools you need to set meaningful and purposeful goals. As you begin to set and carry out your goals in the new year, we hope that spending time preparing, planning, and setting SMART goals will position you for long-term success. We wish you the best of luck in your goal-setting for the new year!

Written by: Jamie Lyons (Ingalls Falls Dietetic Intern)

With the winter season approaching, our food preferences might start to change. You may begin to crave hearty, comforting meals that warm your body from the inside out. The winter months are packed with holidays, family get-togethers, and events centered around food, which may make it seem impossible to stay on track with your health and fitness goals. People also tend to want to stay inside during the winter months to protect themselves from the cold, which can limit the availability and amount of physical activity that they do. In this article, we will go over three important tips and tricks to help you stay healthy during the winter months!

Become aware of what fruits and vegetables are in season!

The winter months are full of amazing tasting fruits and vegetables, use these to your advantage when making your family dinner! Some foods that are in season for the winter months include apples, brussel sprouts, and cauliflower. Here are some ways to incorporate these foods into your dishes for the winter months.

• Try making Common Threads’ sautéed apples recipe for your next dessert! It is a healthier, lower fat, and lower carb option to apple pie, but it tastes just as delicious. 
• Brussels sprouts have recently become more popular and there are so many ways to make them. Swap out green bean casserole for some roasted brussel sprouts at Thanksgiving. They are high in fiber, vitamins, and antioxidants and are the perfect crunchy, salty addition to your Thanksgiving feast. 
• Cauliflower has also become all the rage in the last couple of years because it is so versatile and can be easily transformed into a variety of dishes. Mixing equal parts of mashed potatoes and mashed cauliflower together is a great way to increase your fiber intake, add more vitamin C and K into your diet, and hide the taste of vegetables from your kids (they will never know!). 

Stay Active!

The cold winter months can make you want to stay under your blanket all cozied up on the couch for the season. If the thought of leaving the house to go to the gym or go on a walk seems unimaginable during this time, try these activities instead. 

• Go to the mall! Indoor malls are a great place to get your steps in if you want to avoid the cold outside or want to deviate from a treadmill. This can also give you a jumpstart on holiday shopping while exercising to kill two birds with one stone.  
• Do some winter cleaning – don’t wait for the spring. Cleaning your house is a great way to get some moderate physical exercise in. Doing 30 minutes of vacuuming, mopping, cleaning dishes, or making beds will get you on your feet burning some calories and your house will thank you for it, too.  

Don’t feel guilty about what you have eaten.

The winter months can be a time of over-indulgence and over-eating for everybody. Eating patterns are bound to change a bit, it is important to enjoy this time with your friends and family and allow yourself to have those special “once-in-a-while” cultural holiday foods. 

• Focus on addition and not restriction. If you know that you are going to have a piece of pie or cake after dinner, make an attempt to add a vegetable or fruit onto your dinner plate so that you are still getting in some vitamins and nutrients.  
• It is all about finding balance! Balancing what you are eating by incorporating some nutritional food items when you can and finding ways to add in physical exercise will really help! Remember, one day of eating foods that are outside of your norm should not deter you from achieving your health goals.

Are you feeling more confident about winter coming now? I challenge you all to incorporate these tips into your routine this winter. Before we know it, the snow will be melting and the sun will be shining. 

Written By: Maya Lewis | Marketing Intern

For many, family meals are reserved for special occasions such as holidays or reunions. As everyone balances their daily schedules, it can sometimes be difficult to plan consistent meals with your family. However, setting aside time to spend with your family and share a meal together may be more important than one may think and worth adjusting a schedule for. 

According to research, family meals improve physical health by promoting better dietary habits and food choices. When eating as a family, family members are more likely to eat fruits and vegetables and make better food choices. It directly promotes the health and wellness of a family and has the power to fight health issues such as obesity and malnutrition. That being said, the positive impact of Family Meals extends beyond the physical benefits. Sharing a meal with your family is an experience and moment to make memories and create safe spaces. Family meals offer the opportunity for family members to emotionally invest in one another through fellowship, trust, and rapport!

During meals, take the time to converse and check in with your family members. The mental and emotional impact of deepening family bonds can change lives. In addition to healthier food choices, it is shown that healthier life choices are made when families spend time together during meals. Research conducted by The National Center on Addiction and Substance Abuse at Columbia University concludes that frequent Family Meals increases the chances of parents raising drug-free, healthy kids and also can decrease household stress. Family time spent during meals allows parents to build stronger relationships with their children so that they can understand their child’s day to day life and keep them on a healthy life-track. Family bonds create support systems that can maximize the success and wellbeing of all family members. 

This is why foundations like the FMI Foundation are so invested in promoting the frequent family meals through their Family Meals Movement and encouraging food retailers to make at-home-cooked meals easier to accomplish. As said by David Fikes, FMI Foundation Executive Director,

“Family meals have a proven track record of providing physical, mental, social, economic, and nutritional benefits to those who dine together with loved ones. This is borne out by numerous scientific studies, but it is also an intuitive truth affirmed by our own experience. In a world where we look for win-win situations, family meals are the trifecta, they are a win-win-win for everyone involved.”

A family meal is not only an investment in your loved ones. It’s an investment in your community and the future of your family. To invest in families and communities, Common Threads has partnered up with the FMI Foundation’s campaign to raise awareness of the importance of eating at home as a family. This September is Family Meals Month. To support  The FMI Foundation’s mission, Common Threads is sharing recipes and videos featuring culturally diverse and delicious family meals for you to try the entire month.  

Check out these easy dinner recipes and suggested grocery lists that you and your family can use this Family Meals Month!

Written By: Maya Lewis | Common Threads Communications Intern

Summer is winding down and your child may be getting ready to head back to school. Pencils, backpacks, notepads, and textbooks are the essential back-to-school supplies that always come to mind when preparing your child to return to the classroom. But, there is one back-to-school essential need that can’t be packed in a backpack, but could make all the difference for a student’s wellbeing and performance in school. This back-to-school essential is the skill of preventing and managing stress. For many children, going back-to-school can be an extremely stressful time. This stress can come from social interactions in school, keeping up with assignment deadlines, returning to the classroom after remote learning, managing extracurricular activities and at-home responsibilities, and more. 

Stress can present itself in a child’s behavior through multiple ways. A stressed child may be more prone to aggressive behavior and be unable to control their emotions. Sometimes, these behaviors are addressed with punishments, but there are other tools that address the root of these behaviors to more positively validate the feelings of children, and can help them with better managing their emotions in the future. 

Given that children are in their formative years and their brains are developing, investing time and energy into wellness practices can be incredibly significant and positively influence their futures. Mental and emotional wellness practices in the early stages of a child’s life create positive habits that can be used for the rest of their lives and prepare them for any obstacles that they may face. 

Here are 3 simple, yet impactful, ways to introduce emotional and mental wellness practices for your child to develop habits that can be used to avoid anxiety and manage stress. 

Mindfulness

Mindfulness is the act of being in the moment and calmly being aware of and accepting one’s feelings. Mindfulness is important because it can decrease feelings of anxiety and help maintain high levels of happiness in children. One of the best ways to develop mindfulness in children is through meditation practice. Yes, meditation! We are not suggesting that you train your child to be a yogi, but here are 2 easy ways to that introduce meditation to your child offered by the New York Times.

• Finger-counting Breaths

This meditation method can be done anywhere and can help ease your child’s nerves. First, have your child close their fists and begin with a deep breath. Following the deep breath, they can unfurl a finger as they exhale. They start with their thumb, then index finger, then so on.  By the time all of their fingers had been released from their palms, they would have taken 10 deep breaths. This easy meditation practice encourages your child to be in the moment and use their breathing to help calm themselves down.

•  Deep breaths before bed. 

This meditation method is for when your child is getting ready for bed. As they lay, they can take deep breaths through their nose and exhale through their mouths. Deep breathing is a great form of meditation because it promotes self-awareness and relaxation.

Affirmations

Affirmations are positive statements that challenge negative thoughts and beliefs that one might have about themselves or their environment. According to the “Self Affirmation Theory”, one’s self esteem and integrity can be maintained through positive affirmations and positive thoughts. Positive thoughts even have an impact on our physical development. There is MRI evidence that shows that positive self-affirmation can expand certain neural pathways in their prefrontal cortex (Steele 1988). Developing positive self affirmations can greatly help build the self confidence, self-regulation, and self-awareness in children and help them stay grounded when they encounter obstacles or stress. Here are some examples of affirmations:

I am perfect just the way I am

I am enough.

It’s okay to make mistakes.

I am proud of myself

I am capable of anything I put my mind to

I am beautiful

I am smart

I use kind words to express my feelings.

I treat others the way I like to be treated.

I learn from my mistakes.

I am grateful for all that I have

I believe in myself.

I am a kind and caring person.

I always do my best.

I am good at lots of things.

I stand up for what I believe in.

Here are some ways to introduce daily affirmations in your child:

• Put affirmations around the house or in other places your child will see them daily

To get your child in the habit of replacing negative thoughts and beliefs with positive ones, surround them in positivity. An easy way to do this is to place affirmation cards around your home and even in your child’s backpack and/or lunchbox. This can be done with simple sticky notes with positive affirmations on the bathroom mirror, on the refrigerator door, bedroom door, or wherever! This will encourage positive-self talk in your child and help them develop their own practice of affirming themselves. 

• Repetition! Repetition! Repetition!

The beauty of affirmations is that like any skill, it builds with repetition and practice. And, the benefits are plentiful! Take a few minutes to teach your child a short series of affirmations that they can repeat to themselves daily. For example, they can repeat these affirmations on the way to school or even in their head as they brush their teeth. 

Nutrition

Maintaining proper nutrition is most commonly linked to physical health but its positive impact does not stop there. Nutrition promotes mental and emotional help as well! A balanced, nutritional diet supports ones ability to cope with any stress that may arise by providing them with the necessary energy and physical health to do so. Did you know that certain foods, such as vegetables and omega-3 rich foods, help balance the hormones and neurotransmitters responsible for regulating our moods? Studies have shown that poor nutrition can cause higher levels of anxiety and depression. The benefits of nutrition on the emotional wellness of children is one of many reasons why Common Threads is dedicated to providing proper nutrition education and making balanced diets more accessible to families. Programs such as the Small Bites Program and the Parent Workshop are fantastic ways to jumpstart your family’s nutrition and wellness journey and to support their physical, mental, and emotional wellbeing. 

Although this blog was centered around the emotional well-being of children, all of the tools listed can be used for adults as well! Everyone is deserving of emotional and mental health and everyone experiences stress. It is never too late to develop wellness practices and be a wellness model for your own children. 

 

Sources Used

• https://archive.nytimes.com/well.blogs.nytimes.com/2016/05/10/three-ways-for-children-to-try-meditation-at-home/
• https://medlineplus.gov/ency/article/002059.htm
• https://ripplekindness.org/why-affirmations-are-important-for-children/
• https://www.sciencedirect.com/science/article/abs/pii/S0065260108602294
• https://www.nytimes.com/guides/well/mindfulness-for-children
• https://archive.nytimes.com/well.blogs.nytimes.com/2016/05/10/the-mindful-child/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627391/
• https://www.hsph.harvard.edu/nutritionsource/stress-and-health/