This post is sponsored by the American Academy of Pediatrics but all thoughts and opinions are my own.
Cold and flu season is upon us and the Coronavirus pandemic continues to surge. Typically, the peak of it happens during the coldest of winter months December-January, right around the holidays. As a nurse and mom, I’m sharing some things you can do to keep your kids and your family healthy.
How to keep your kids healthy during cold and flu season
- Get your flu shot! And any other vaccines your children may need. With the pandemic, us parents are stretched thin. Working from home, homeschooling, maybe you’re caring for elderly parents and with that, many kids have fallen behind on their preventative care and vaccinations. Or you may be afraid to take your kids to the doctors out of fear that may contact COVID-19. I know I myself have been trying to limit their exposure everywhere I can. The American Academy of Pediatrics (AAP) states that keeping up with your child’s immunization schedule and preventative care is one of the easiest ways you can keep them healthy. Trust your pediatrician’s office to have safety measures and precautions in place to help prevent the spread of any viruses or disease. I encourage you to call your pediatrician to make sure your children are up to date or caught up on all of their routine immunizations. For more information visit https://bit.ly/HealthyChildrenAAP.
- Remind your kids to practice frequent handwashing, cover their mouth when sneezing/coughing and avoid touching their face. Germs are spread by touching surfaces that are contaminated and then touching your face, or coughing/sneezing and then touching another object. Instill in your children washing their hands after going to the bathroom and before meals. Have them wash with soap and water for 20 seconds. Make it fun and choose their favorite song and have them sing it while they wash their hands.
- Maintain a healthy diet and move your body often – This may sound simple and like something you already know but during the holiday season I think this gets forgotten. Eat your fruits and vegetables, drink plenty of water and take your vitamins. Teach your children to fill their plate with a rainbow of colorful fruits and vegetables as they contain the healthiest nutrients for your immune system. And if they fill up on healthy foods, they’re less likely to binge on the unhealthy stuff like sweets and treats. Make it a point to exercise for 20 minutes a day, whether it be walking, biking, dancing or just playing outside. Exercise has been shown to keep inflammation at bay and promotes circulation of the blood, including white blood cells which are your body’s defense against germs and disease.
- Stay well rested – The holidays are a busy time of year with getting together with friends and family, and no one wants to miss out. I know I get FOMO. But if you’re feeling under the weather, stay home. If you feel tired, listen to your body and rest. Try to get at least 8 hours of sleep a night to keep your resistance up and help you fight off any infection.
- Limit stress – I know, easier said than done, especially during a pandemic. But research shows that stress and constant release of the hormone Cortisol weakens your immune system. Make it a point to take care of your mental health. Find one thing that you enjoy and do it for yourself each day whether it be having a cup of coffee in peace while everyone else sleeps or partaking in your favorite hobby.
Hoping you and your family stay healthy this cold and flu season! And if you haven’t already, call your children’s pediatricians to ensure they are up to date on their vaccines and well care!
October is Breast Cancer Awareness month. We all know someone who has been effected by Breast Cancer. According to the CDC, Breast Cancer is the second most common cancer among women in the United States. Regular and routine Breast Cancer screening is the best way for early detection and developing a treatment plan. Scroll down for my free printable reminder to do your monthly self breast exams.
Who should be screened annually for Breast Cancer?
Women ages 45 and older should get a mammogram every year. If you have a family history of breast cancer, you can talk to your provider about early screening before age 45.
All women should do monthly self breast exams to check for any changes in your breast tissue or appearance. If you notice any changes, tell your provider right away.
What are the symptoms of Breast Cancer?
- a change in size or outline of breasts, especially with arm movement.
- any puckering, dimpling or redness of skin.
- Any changes in your nipple, if it has become pulled in, changes shape, discharge, bleeding or if the skin has become dry or flaky.
- any lumps or swelling in your breast that feels different from the other.
- any lumps or swelling near your armpits or collarbone.
Monthly self breast exams
How to remember to do self breast exams
Monthly self breast exams are important for getting used to how your breasts normally look or feel. This will help you better recognize any changes if they occur.
I will admit, when it comes to doing monthly self breast exams, I don’t always remember (nurses make the worst patients). When I do perform my self breast exams, it’s usually in the shower. I had the idea to make a little shower card for myself to help me remember to regularly check my breasts. I printed this little graphic out, laminated it and hang it in my shower so that I see it every morning.
I’ve created a free printable so that you can have your own to remember to do your self breast exams!
And if you haven’t already, here is your reminder to have your annual check-up! Stay healthy ladies and save the ta-tas!
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I love the fresh start that happens this time of year! Here are some easy simple things to incorporate to help you reach your health and fitness goals in 2021 so you can feel your best.
(Click the links or photos to shop)
9 things you need to reach your health and fitness goals in 2021
Motivational water bottle – a water bottle that tells you to drink more water.
Journal/planner – to schedule your workouts, keep your organized and help plan your goals.
Goli gummies – A more palatable way to get all the benefits of apple cider vinegar. Helps speed metabolism, curb your appetite and increase energy. Use my code OURTINYNEST at checkout for a discount.
Dandelion Root Tea – cleanses the liver, kidneys, helps to reduce water weight, improve immune function and more. I just started incorporating this once a day and I already feel a difference!
Meal prep containers – A really pretty way to store all those healthy meals so that you have food easily ready and available. (Follow along with my weekly meal plans for some easy healthy dinner ideas)
Facial steamer – to help clean out your skin, unclog your pores and get a glowing complexion.
Sleep supplements – made with natural ingredients so you can get a good night’s sleep so you’re bright eyed and bushy tailed the next day.
Mindfulness – easy exercises to help practice mindfulness.
Fit tracker – a less expensive watch that doubles as your fit tracker, sleep monitor, pedometer, and heart rate monitor.
This post is sponsored by Else Nutrition but all thoughts and opinions expressed are my own.
Eating a plant-based diet can be really good for you! Rick and I are really trying to be more healthy about our food choices for our own personal goals and to set a good example for the kids. And while we haven’t gone fully plant-based (everything in moderation), we are trying to be more mindful. Our behaviors are trickling down to our kids and it’s been great because not only is it healthier, but I don’t have to make 3 different meals at mealtimes. Below I’m sharing my tips on transitioning your kids to a more plant based diet.
What is a plant-based diet?
Plant-based eating means eating foods that mostly come from plants such as fruits, vegetables, grains, legumes, seeds and nuts. Eating a whole food plant based diet gives your body nutrients from natural minimally processed foods. There are a few types of plant based diets, the most common being a Mediterranean diet (which also includes fish, poultry, eggs, dairy, a few times a week) and vegetarian, which there are many different versions of.
Benefits of plant-based eating
The benefits to going plant based are well documented. Plant-based diets have been shown to reduce or reverse chronic diseases such as heart disease, diabetes, certain cancers, metabolic diseases and depression. There is also evidence to support that plant based eating helps with weight management and obesity. In addition, it is also more sustainable so better for the environment.
Tips for transitioning your family to a more plant-based diet
Now I am of the mindset “everything in moderation”. So do we still eat chicken, eggs, meats, cheese, etc? Yes we do. However with that being said, we’re being more conscientious and making an effort to incorporate more plant based meals into our diet. Here are some of my tips to help your family transition to a more plant based diet.
- At least one night a week, have a vegetarian meal for dinner. In our house we try to do “Meatless Mondays”. Our favorites is Zoodles with tomato sauce or chickpea pasta.
- Fill the majority of your plate with veggies and healthy grains. This is my tip for my husband who is a big meat eater. It’s all about changing your perception. Instead of making meat the focal point of your meal, make it about the plants with a side serving of meat.
- Incorporate a nutritional drink for the kids – Recently, we tried Else Nutrition. It’s a complete clean-label nutritional drink for kids ages 12-36 months made with whole foods. Endorsed by leading pediatricians, it’s a great alternative for children with lactose intolerance, sensitivities or families looking for options free of dairy or soy. My kids love their “breakfast smoothie” – almond milk, Else nutrition, a banana and some fresh berries, but it’s also great by itself. Scroll to the bottom for a special offer for my followers/subscribers.
- Have fruit for dessert – If you’re like me and have a sweet tooth, you probably crave something sweet after dinner to cleanse your palette. Instead of my usual ice cream, I have a bowl of berries or I make “nice cream” – blend a frozen banana with a splash of almond milk and add in some nuts and a few chocolate chips.
- Start small and be kind to yourself – When making any change, it’s normal to want to go full out and give it all 110%. But start small. Instead of cutting out meat and dairy completely, try just doing 1 meal a week or 1 meal a day at first. For your little ones, you can also try incorporating Else Nutrition a few days a week. Recognize that you are making a conscious effort to be better to your body and give yourself a pat on the back.