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Monday, November 20, 2017

10 Tips and Activities for a Healthy, Happy Thanksgiving Day

Photo by JBLM MWR (Flickr)

Every Thanksgiving, I eagerly prepare a big feast and anticipate chatting, laughing, and eating with our extended family. People can consume up to 4,500 calories during this feast, though, and I don't like that statistic. This year, I rallied my family, and we decided to try out some tips and activities to make our Thanksgiving healthier and happier.

Enter a 5K

My family agreed to participate in our local turkey trot, a 5K race held on Thanksgiving morning. We're excited about the opportunity to exercise and enjoy quality family time together before our big celebration.

Eat a Healthy Breakfast

I'm a big breakfast fan because starting the day with a healthy meal can curb cravings and overeating later in the day. This year, I'll prepare an egg casserole and serve fresh fruit as we set the tone for a healthy holiday celebration.

Exercise During Parade Commercials

The annual Macy's Thanksgiving Day Parade is an important tradition in our family. Personally, I love the balloons, performers, and music! While watching the parade this year, we'll also exercise during the commercials as we enjoy this tradition and stay active.

Take a Hike

Because I spend Thanksgiving Day cooking, baking, and entertaining, I usually skip my daily workout and then regret that decision the next day. We're planning to go on a short hike before dinner this year. The exercise will work off a few calories, and we'll get to enjoy family bonding and the great outdoors together.

Snack Smart

Because my family loves munching on snacks while we wait for the turkey to bake, we usually serve hot crab dip, crackers, and candy. These snacks are loaded with extra calories, though. Smart snack alternatives like fresh veggies, fruit, and single-serve bags of nuts will satisfy our hunger and decrease our overall caloric intake. Everyone wins!

Make Heart-Healthy Dishes

Our Thanksgiving meal includes dozen of delicious dishes, but I've got to admit that they're not all heart-healthy. We're changing the menu a bit this year and will prepare our favorite dishes with low-sodium broth, Greek yogurt, and whole grains. Plus, we'll serve mashed cauliflower and add kale to the stuffing. These heart-healthy changes are good for our waistlines and will taste great, too.

Eat Mindfully

I know Thanksgiving dinner only happens once a year, and I typically overindulge. This year, I'm challenging my family to eat mindfully and choose small portions, chew slowly, savor each bite, and stop eating when we start to feel full. Mindful eating is a great tool that prevents overeating and improves our health.

Choose Desserts Wisely

Our dessert table usually overflows with rich, sugar-laden goodies. Rather than fill a plate with desserts, I've already decided to choose small portions of one or two favorites. As I savor their flavor and texture, I'll indulge my sweet tooth without compromising my commitment to health and wellness.

Dance During Cleanup

While discussing ways to add healthy activities to our Thanksgiving festivities, my girls suggested a dance party. They've already created a playlist and anticipate dancing with their grandma, aunts, uncles, and cousins as we clear the table, wash dishes, and sweep the floor after our meal.

Play Flag Football

If your family is like mine, you watch football on Thanksgiving. We're giving this tradition a twist this year and playing flag or touch football after dinner. I'm excited to get my family off of the sofa and have fun playing together!

Thanksgiving remains one of my favorite holidays because I love spending time with family around our bountiful dinner table. I also want to make the holiday healthy and happy, though, which is why I'll try out these tips and activities during our upcoming celebration. What other healthy tips and fun activities do you recommend?

Find more about the author: Kim Hart

Monday, November 13, 2017

9 Tips For Keeping Your Child Safe On the Internet

Photo by Lucélia Ribeiro (Flickr)

October 29 is Internet Day, but personally, my girls and I can't imagine life on any day without this technology that gives us access to information, friends, and the world. The Internet can open doors to scary and dangerous things, though, including identity theft, predators, pornography, and fake news. Consider these nine tips as we teach our kids to stay safe and be responsible while using the Internet.

Place Devices in a Common Area

My older daughter often asks for a computer in her bedroom, but I insist that it remains in a common area. This way, I can answer questions, talk about information, and successfully guide my kids as they use the Internet.

Know What They're Looking at

Now that my girls are a bit older, I don't stand over their shoulders as they go online. I do, however, frequently check their devices' browsing histories and monitor their social media and email accounts. With this information, I can initiate conversations about why they visit certain sites and ways they can protect themselves.

Teach Them to Protect Personal Information

An identity thief or sexual predator can use your child's name or photo to find them in real life. I often emphasize that my girls cannot publicly share personal information online, including their name, phone number, address, email, passwords, school, or photos. Also, they may only communicate online with people they know.

Block Explicit Material

While researching the history of her favorite toys for a school project, my daughter typed "legs" instead of "Legos." The results? Several porn sites popped up. That one misspelling prompted me to turn on the computer's parental controls, use Google SafeSearch, and check out the blocking options provided by CyberPatrol and other security sites.

Respond Properly to Cyberbullying

Cyberbullying is defined as threatening behavior that occurs online and can include intimidation, name-calling, and body-shaming. I tell my girls not to respond to any cyberbullying messages and to report any bullying incidents to me.

Recognize Unsafe Websites

Unsafe websites can lead your kids to harmful content or install spyware, malware, or viruses on their device. In general, websites that end in .edu, .org, or .gov are the most reputable and safest. Check the color of the address bar, too, since it can turn yellow or red in some browsers if the site is unsafe. Consider bookmarking your children's favorite sites to promote safe browsing.

Learn to Spot Fake News

At dinner the other night, my younger daughter shared that the queen of England had died. She saw the story online and thought it was true. Our conversation opened the door to a discussion about how to spot fake news, and I reminded my girls to ask themselves a few questions as they evaluate what they read online.

  • Are other news sites reporting the same story?
  • Does it link to real news or reputable websites?
  • Is the news current?
  • Is the source itself reputable?
  • Is the writing mostly error-free?
  • Is the article satirical, a joke, or an opinion?

Invite Conversations About Internet Use

My girls know they can talk to me about anything, including their internet usage. If they ever feel uncomfortable online, see a friend being bullied, or wonder about the safety of certain websites, they know I will listen and not immediately overreact or suspend their online privileges.

Sign an Internet Usage Contract

An Internet usage contract gives your kids another layer of protection and shows them how to use the Internet responsibly. It includes details like how much time your kids can spend online, what sites they can use, and consequences for breaking the rules.

The Internet offers our kids nearly limitless access to information. Let's use these nine tips as we teach our kids how to be responsible online and use the Internet safely. In what other ways can we teach online safety?

Find more about the author: Kim Hart

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