Before I became a mom, I swore that I would have a child who ate everything, and I would never be “one of those moms” who serves chicken nuggets and grilled cheese sandwiches on repeat. As a registered dietitian, I knew how important a healthy, varied diet is to supporting a child’s growing body and mind. Pre-children, when I watched moms struggling to get their kids to eat anything but fruit snacks, I would wonder why it was so hard to get kids to enjoy nourishing foods. They should gleefully eat everything that is offered to them and be excited to try new foods, right?
Once I became a mom, I finally understood that the struggle is real. Kids can be challenging when it comes to eating a variety of good-for-you foods. When my daughter was a toddler, she chowed down on foods like asparagus and sweet potatoes without complaint. But as she got older, she formed her own opinion and loudly voiced her displeasure when I dared to feed her a green vegetable or whole-grain pasta. Slowly but surely, I started getting into the chicken nuggets/grilled cheese rotation and knew that something had to change.
Kids need nutrients like omega 3s, choline, and calcium for a variety of health reasons. I knew that if I put on my dietitian and mom hat at the same time, I could create some solutions that would help my daughter eat and enjoy nutrient-rich foods without protest. Here are three tips that worked in my house and may work in yours too!
1. Try Smart Swaps.
Kids who eat seafood can reap some amazing benefits, including better performance in school, better quality sleep, and improved immune response. But getting kids to voluntarily eat seafood can sometimes feel like pulling teeth. And good luck trying to motivate your little one to finish up her fish fillet to boost her IQ or help support strong bones. Somehow that doesn’t resonate with young children. Despite my best efforts, my daughter refused to eat any seafood until I started swapping out ground beef for a mild fish like farmed salmon in classic kid-friendly recipes like tacos.
Here’s why this worked. She loves tacos! By choosing a fish with a mild flavor and smooth texture, it blended in with the familiar taco toppings and didn’t overwhelm her. When introducing seafood, the key is to serve it as an ingredient in a dish, not plain. I choose farmed salmon from Chile because it contains no antibiotics or mercury and is affordable. Also, farmed salmon tends to have higher levels of brain-boosting omega 3 fatty acids compared to other fish varieties. Whether I use it frozen or fresh, my daughter will eat it on a hamburger bun, in tacos, as a quesadilla filling, and even added to scrambled eggs. She is happy to eat foods that are similar to her “regular” foods, and mama is happy that she is getting a boost of healthy fats, protein, and hard-to-find vitamins, like vitamin D.
2. Invest in an Air Fryer.
I will admit that I am a sucker for new kitchen toys, and an air-fryer did not disappoint. Like many kids (and adults), my daughter tends to prefer fried foods over baked and grilled. Who can blame her? That satisfying crunch of a French fry or fried chicken nugget is hard to beat. But living off of fried foods isn’t good for anyone, especially kids.
Air fryers are a magical appliance that makes food taste fried without being submerged in fat. Don’t ask me how it works, but it works. I love to use the air fryer to introduce new vegetables and meats to my family. So far, the air fryer has successfully added pork chops, green beans, butternut squash, and zucchini to the (growing) list of foods that everyone will eat.
Using an air fryer, I am able to serve up crunchy “fries” using russet and sweet potatoes, as well as sliced carrots, green beans, and even pickles. Serving them with a dip like a homemade ranch or ketchup adds to the pleasure because kids love dipping food into sauces. My daughter happily crunches away on carrot “fries”, and I have less mom-guilt knowing that my daughter is getting some important nutrients into her growing body.
3. Make Food Fun.
My daughter loves to have a “party platter” for lunch or dinner. I love that it involves little-to-no cooking and is a great vehicle for trying new foods and customizing with nutrients she may be lacking. For example, if I’m trying to boost her dairy intake, there might be a Greek yogurt-based dip or a cheese stick on the platter. If she needs more protein and healthy fat, peanut butter on whole-grain crackers or rolled up turkey slices often make an appearance. My rule of thumb is one fruit, one veggie, a whole grain, and a protein, served with a glass of milk. The trick is to always include one component that is a less familiar food to encourage variety. Here are some of our favorite combos:
Whole-grain crackers, turkey roll-ups, red bell pepper slices, hummus, and apple slices
Toothpick “skewers” with grape tomatoes and mozzarella cheese, cucumber slices with homemade ranch dressing, and whole-grain pretzels.
Fresh pineapple chunks with vanilla yogurt dip, peanut butter cracker sandwiches, and baby carrots
There is something inherently fun about the snack or “party” platters and it is the perfect solution for busy weeknights!
Getting kids to eat a balanced diet is a challenge that even registered dietitians experience. Instead of admitting defeat and investing in a Costco-sized box of mac and cheese, testing out some out-of-the-box kitchen hacks can help your child meet important nutrition needs with little stress and frustration. It may take some trial-and-error, but you will surely find a way to get key nutrients into your child’s diet with a little creativity and know-how.
Lauren Manaker is an award-winning registered dietitian, lactation counselor and author. Lauren's work has been featured in numerous publications and demostrates her committment to sharing evidence-based nutrition guidance that simplifies healthy eating. When she is not writing, Lauren can be found boating with her husband, daughter and rescue pup on the waters of Charleston, SC.
As a new mom, the first 12 months of baby’s life are a time of intense closeness. You’re connecting to another human being on a level you never knew possible. But you’re not just getting to know baby better. During those first 8,765.82 hours of your little one’s life, you will also see yourself, your partner and even the world in a whole new light. Read on for a few of the relatable discoveries every mom makes during baby’s first year.
This post is sponsored by Maxi-Cosi® and the new Coral™ XP car seat, featuring a lightweight carrier with a shoulder strap for on-the-go families.
1. You are capable of more than you ever thought possible. Nothing tests the limits of your body and mind more than bringing a new baby into the world and experiencing his or her first year of life. Physically, you have been stretched to the max, as you’ve slept in one-hour increments and conquered the challenge of doing daily life with a 15-pound human on your hip. Mentally, at times your mind has felt like it’s spinning out of control as the “what ifs” swirl (What if I’m doing this all wrong? What if I’m not a good mom?).Then, at other times, it kicks those worries to the curb, reminding you of just how strong and amazing you are—mind, body and soul.
2. Everyone is a baby expert. If baby’s first year was an Oprah show, it would feel something like this: You get an opinion! And you get an opinion! Everyone gets an opinion! Seasoned moms and those without kids come out of the woodwork to give unsolicited advice to new moms. After baby’s first year, you know to take it for what it’s worth—a (hopefully!) well-intentioned suggestion, not law.
3. Moms need nap times, too. We all know that nap time is essential for a happy, healthy baby. But moms know that it’s no less important for baby’s #1 caretaker. (Now, if only we could sleep like a…well, you know.)
photo: Christy Lynn Photography
4. Nothing lasts forever. Some days you feel superhuman, able to carry a 20-pound car seat and 617 bags of groceries, but other days, your humanity—and all the emotions that come with it—hit harder than usual. If one moment you feel capable of conquering the world and the next minute all you can think of is crawling between the sheets, that makes you normal, not crazy. The fact that nothing lasts forever is a bittersweet reality of mom life, like not being able to use the bathroom alone for at least the next five or six years.
5. Baby poop isn’t that gross. For that matter, neither is baby pee, spit-up or any other fluid that manages to make its way out of your baby’s orifices. How do we know? In baby’s first year of life, you do things that would have made pre-baby you cringe—things like putting your baby’s pacifier in your mouth to clean it after it hits the ground or wiping away snot or picking up chewed-and-spit-out food with your bare hand.
6. Change is a constant. Life with a little one keeps you on your toes. As soon as you hit a groove with baby’s sleep routine, boom! A growth spurt or new tooth arrives. Or, as soon as you find out which foods your baby will eat (not just throw), those taste buds seem to change overnight. It’s all part of the growing process, for you and baby.
This post is sponsored by Maxi-Cosi® and the new Coral™ XP car seat, featuring a lightweight carrier with a shoulder strap for on-the-go families.
photo: Christy Lynn Photography
7. You need a village. During pregnancy and pre-baby life, having a support system was nice. But during baby’s first year of life, it’s essential. For some, it means having friends and family to take charge of baby while you run errands. For others, it simply means connecting with a network of like-minded moms over social media while baby naps.
8. Every baby is different. Your child will hit milestones at different times, prefer different toys, and have different sleeping and eating schedules than any other baby you know. And that’s okay. After all, you can’t help that your baby is better.
9. Your heart is infinitely expandable. A baby’s heart doubles in size in the first year of life. A new mother’s heart feels that same stretch a hundred times over. During baby’s first 12 months, a mama’s heart is overwhelmed with fear and joy, worry and love. The emotions are real and raw. They have made you cry tears of desperation to get your baby to sleep, only to make you want to instantly wake him as soon as he drifts off. And, this is only the beginning.
10. Those cheesy parenting saying are true (mostly). That quote about the days being short but the years long? Yep. True. That saying about having a baby meaning your heart forever walks around outside your body. True, too. Oh, but that one about “sleeping like a baby”? You can toss that one out with yesterday’s diapers.
This post is sponsored by Maxi-Cosi® and the new Coral™ XP car seat, featuring a lightweight carrier with a shoulder strap for on-the-go families.
It finally clicked for me that the challenge of parenting in quarantine feels far too familiar—for me, COVID-19 is a flashback to my first days of motherhood.
Nine years later, here I am. Same sudden, sweeping type of change. New and overwhelming burdens and external expectations that, somehow, we can continue to maintain our former and new realities at the same time. And, no clear sense of when this heavy time will lift and life will return to the way it was.
How to manage this second round of new parenthood level stress? I try to imagine I am talking to the new-mom me nine years ago. What do I wish she had known or thought to do in this moment?
1. You are doing enough. You are enough.
In the following list of things I’m about to rattle off to you, you may find a lifeline–that is, any one of these may help you manage all of this better. But, remember, you’re already doing enough—even if you take none of the following advice. Your baby (or, now, your kids) really need you more than anything—the real you, not some ideal you. You are right by their side (even if that feels smothering right now). That alone gives them support, security, and love that transcends any technique, any approach or anything you can provide. You are all your child needs. Just try to remember that and get through each day, one day at a time.
2. Sleep, as much as you can.
Prioritize sleep when you can get it. It really is like putting on your oxygen mask first in turbulence. You will be a better help to your kids, coworkers, and partner—not to mention a better, healthier and happier you.
3. Go outdoors as much as you can.
Scientists know that all you need is two hours per week of time outdoors to experience restorative benefits—hurrah! And, we’ve learned that you can make “outdoor” time for yourself, no matter what kind of green space, if any, you have at home. Find out how to hike safely with kids during this time, or read more about how to bring the outdoors in when you are stuck inside.
4. Keep the humor flowing.
My wise colleague recently wrote about the importance of humor and laughter after her daughter noticed that her mom hadn’t laughed in a while. Read more here about how helpful a little humor can be, and how it’s okay to be silly, even, if not especially during tough times.
5. Reflect on what went well.
First, at the end of every day, ask yourself: What went well with the kids today? Sometimes it’s obvious. Other times, you have to look past moments you know were not your best to find a tiny nugget of success, sweetness, or affirmation. But, at least one is always there—and those moments put wind in your sails.
Second, try to identify something for which you are grateful. This is one we do as a family during dinner, too. Focusing on gratitude has been proven to help you sleep better, feel more positive emotions and be a more compassionate and kind person. It may even help boost your immune system.
I have taken to writing my answers to both of these questions in a notebook next to my bed. No matter how rough the day, it helps me end on a better note.
It’s funny, but just knowing that I am going to write in my notebook each night helps me notice sweet moments with the kids more during the day, and I am more attuned to the things for which I am grateful. So, not only do I put myself in a better place for sleep, but I am also seeding my day with positivity.
There are silver linings to all of this. My kids are outdoors even more than they were before. They are loving the chance to play—and play is having a really big moment. I also get to see some amazing moments of joy and learning (sprinkled between the sibling squabbles) that I would not otherwise have caught. However you can do it, notice, and shine a light on these positive things—they are lifelines that can buoy us through this storm.
6. Meditate.
My husband, co-founder, and partner in all things, meditates for 10 minutes right after he wakes up every day, and he has for years. As a new mom, I envied his “ability” to do that but didn’t realize then just how doable it really is. Since COVID started, I have been trying to fit in the same dose of meditation right after I put kids to bed, and I must admit, on the days when I build it in, it makes an impact. I look forward to the quiet time, and even 10 minutes of stillness gives my body and mind a calmer end to the day. There are many reasons to enter into meditation—for the spiritual benefit and to manage stress. To find an entry point, start with a trusted app like Headspace, Calm or Insight Timer.
7. Exercise, however you can.
In my heyday, before kids or COVID, I ran for three miles nearly every day. I felt like I was flying, and my challenges seemed to settle into place with every step. Now, I can’t remember the last run I took, let alone a run that felt that good. But, I have been able to build in little bits of exercise. I just needed to set more realistic expectations and focus on a stress relief goal. Every morning, the kids and I do a 7-minute workout together. We try to go for a walk every afternoon and make those walks even longer on the weekends.
Helping the kids build mindfulness and movement into the week’s schedule has helped too. Ivy is a huge fan of Cosmic Kids yoga, and my bigger kids love Stop, Breathe & Think Kids to help stay centered.
Nine years ago, I thought I could do it all. But I am a bit more humble (and tired) now than I was then. Hopefully, I’ll listen this time!
After 18 years as an educator, curriculum developer and school leader, Meghan has her dream gig—an entrepreneur/educator/mom who helps families everywhere, including hers, learn outside. Today, Meghan serves as co-founder and Chief Learning Officer of Tinkergarten, the national leader in outdoor play-based learning.
Raising children is no small task. There is so much to consider when it comes to raising girls and boys when it comes to raising good humans. As a mom who has both a girl and a boy, I want to raise them equally to be kind, strong, caring, intelligent, well-rounded, and happy individuals. Unfortunately, society still sheds light on gender norms, roles, and perceptions and there are some key differences that I want to highlight when it comes to raising kids that may fall trap to an image-obsessed world.
In honor of International Women’s Day, a day that aims at equality and rights for all, there are ways to help shape our little girls and boys into being confident young adults and to help shield them from being obsessed with their outward appearance. What should be our focus when it comes to raising kids? When you think of a strong role model, what characteristic comes to mind?
Children Learn Through Modeling
First and foremost, children learn through modeling. Monkey see monkey do. Our kids learn how to treat their body, and other bodies, by how we treat our own. Do we use positive body talk? Do we encourage ourselves? Do we speak confidently and thankfully about our own amazing body and mind? What is our focus when we get ready for the day? Are we focusing on how we look or focusing on how we feel? These are important questions to ask ourselves because we are providing commentary that our kids are picking up on and the responses we have can impact how our own children view themselves.
Focus on Feeling
Growing up, my mother was a typical housewife that played into gender-specific roles to a tee. Even when her marriage ended and she was the sole provider, she still went back to these old school ideas on male and female roles. It never made sense to me because I viewed her as a strong woman that raised three kids solo, but her commentary was oppressive to women, to herself, and to me. When I was a kid, I remember my mom standing in front of the bathroom mirror, with all her makeup splayed out on the counter, and I would watch her put on her “Maybelline face” as she called it. As a kid, I thought it was weird and I remember asking her why she did it, she responded as many of us would respond without thinking, “because it makes me look pretty.” As I grew up, I was eager to buy and wear makeup of my own, to make me look pretty. It was not until I was an adult that I came to peace with natural beauty and to focus more on how I feel as opposed to how I look.
Appropriate Focus and Intention
What is the best way to handle all this “image stuff” without it negatively impacting the way our own children view themselves? It’s all in the focus and intention we give. Why do we choose certain clothes to dress in, or chose to put on makeup? Because it’s a choice and it’s a fun way of self-expression. Emphasizing choices, and emphasizing self-expression puts meaning on how something makes us feel as opposed to how something makes us look. Keeping our talk positive and being mindful of the vocabulary we use to describe is important. Here are 3 things to remember when it comes to providing positive talk and giving attention to the right focus:
Focusing on our children’s:
Actions: what they are doing and why they are doing it. How does it make them feel?
Attitudes: What type of attitude do they have? What is it adding their day and how does it make them feel?
Abilities: What can they do. What do they like to do? How does it make them feel?
These three A’s will help to build a strong sense of self-confidence, self-love, and self-expression, and less focus on the image alone. After all, raising kids is an important task and being a parent comes with great responsibility. It is exciting to be apart of raising strong and confident girls and boys that will find a mighty place of their own in this world. I for one am up for the challenge.
Hello! My name is Brittany and I am the creator of Mama Bear Britt! I am a child development specialist, former preschool director and mama of two littles. I am working hard to create a place for parents to gather, learn and share. Join my tribe!
When the heat is on and you need to get out of the house, head to one of these museums in Miami, Florida that are perfect for kids. They can explore the solar system, learn about Miami’s colorful history and see works of arts in many different forms. Scroll through to find your next museum adventure!
Frost Science
Frost Science
The Phillip and Patricia Frost Museum of Science is a leading science museum dedicated to sharing the power of science, sparking wonder and investigation and fueling innovation for the future. Located in Downtown Miami’s waterfront Museum Park, Frost Science is divided into four buildings: the Frost Planetarium, Aquarium, and North and West Wings. Here, guests can learn about the core science behind living systems, the solar system and known universe, the physics of flight, light and lasers, the biology of the human body and mind and much more.
Kids 10 and under will love Miami Children’s hands-on exhibitions including a play cruise ship, supermarket, and a kids-sized television studio. “Fishing” off the boat is a local favorite.
Featuring beautiful gardens and fairytale architecture, this 10-acre waterfront villa is built in Italian Renaissance style. The kids will be fascinated by the magic of this place, which feels like a castle.
Pérez Art Museum Miami is a modern and contemporary art museum dedicated to collecting and exhibiting international art of the 20th and 21st centuries. They offer many programs for families including an art camp, art day for kids and after school programs.
Learn about Miami's history at this museum that's fun for all ages. On the second Saturday of the month they offer free admission and special family programming.
This museum in Miami's Design District offers free admission and lots of art that the kids will love exploring. Large scale sculptures, a 15,000-square-foot garden and interesting works of art by local artists are particularly interesting for kids.
It’s a new year and time to make new goals for the new decade. Keeping your family healthy and happy is likely at the top of your list. Portland is known for it’s active, outdoorsy lifestyle, but translating all the offerings our city and nearby locations have to offer into to-dos for the fit family can feel overwhelming. We’ve taken some time to roundup some great ways to improve your family’s health over the next year. Scroll down to get started with your New Year’s resolutions fast.
photo: via pexels
YOGA
Yoga is a great way to keep your family strong flexible and mindful. Check out classes at these following spots.
Sellwood Yoga Located in the beautiful Sellwood neighborhood, this studio has classes that will inspire and enrich the lives of every member of your family. Their specially designed kids classes serve children 2 years and up. There’s a kid’s fitness series, yoga and mindfulness for girls and family yoga Fridays for kids 2 to 10 years old. If you are one of those parents who looks ahead, keep an eye out for their summer camps too!
Yoga Shala of Portland If you are expecting, have a brand new or young child or want to do a little yoga with your newborn, then this is the studio for you. Parents can get their flow on while children ages 12 months – 12 years are cared for by loving professionals in their childcare room. If you are expecting and want to make sure everything is zen with your babe, then their Prenatal class is just what the midwife ordered. There’s even a tiny tots yoga + open play class.
Yoga Union
Your little ones will love the Preschool Yoga & Story Time, Yoga Union’s a 30-minute yoga adventure for kids. Students get to explore connection to their body and mind through yoga and games. Themes of mindfulness such as breathing, understanding emotions, practicing kindness, awareness and compassion are explored all through stories and play and your little ones will love stretching their bodies and imaginations. Perfect for tots two and up.
Eating out with kids is always tricky, especially when you are trying to keep it healthy. The following restaurants offer good-for-you-eats and are also kid-friendly. Check em out.
Harlow
Harlow’s kid’s menu hosts a variety of delicious options. Try the “Littlest Dragon Bowl” filled with rice or quinoa, avocado and choice of sauce, and follow it up with a cup of fruit, or try the “Baby Chia” at breakfast. If it’s been “one of those days”, parents will love the cocktail menu, as well!
3632 SE Hawthorne Blvd.
971-255-0138
Online: harlowpdx.com
POA Café
POA Café has an open, kid-friendly space filled with natural light, and the best part is the play area! Caretakers can sip their coffee (or wine) in peace as the littles play and build up an appetite. Once they’re ready for a snack, the menu boasts healthy choices with avocado or sweet potato toast and berry smoothies.
4025 N Williams Ave.
503-954-1243
Online: poacafe.com
Jam on Hawthorne
Need a place to go for breakfast with your little early bird? Jam on Hawthorne is open at 7:30 am daily and has a fun little play area to entertain your energetic eater, plus a great kid’s menu. Try the oatmeal chia blueberry pancakes made from Bob’s Red Mill oats.
GYMS WITH CHILD CARE Don’t miss a workout when you take a class at these gyms. They’ll take care of your kids while you get your sweat on.
barre3 Locally founded barre3 offers hour-long classes designed for a full body workout. Incorporating elements of yoga, ballet and isometric holds, classes are taught in group settings with individualized modifications to fit any fitness level. With five area locations in the Pearl, SE Division, Cedar Mill, Kruse Village and North Williams, there’s likely also a studio near you. The “play lounge” is only $5 per session, where children can read books, play with toys or draw pictures with the onsite nanny service.
Four Portland-area locations, including the Pearl, SE Division, Cedar Mill and North Williams
Online: barre3.com
Aspire Total Fitness Another locally-owned and operated fitness studio is Aspire Total Fitness, situated in Happy Valley. Aspire Total Fitness offers group classes, nutrition counseling and personal training for a fully customized experience. In addition to their wide range of cardio, resistance band and barbell classes, Aspire also offers childcare during your workout. Drop in rates are $5/child, or families can purchase an unlimited monthly package for $75 (great for those fitness fanatics with 2+ kids).
Boom Fitness With locations in both Beaverton and Bridgeport, Boom Fitness has CrossFit, yoga, kickboxing and cycling classes (to name a few!), plus personal training options. Their kids club provides supervised childcare to infants through pre-teens for a flat rate package of $35 per month, or a drop off fee of $8. Check each location for childcare hours.
HIT THE POOL There’s no better way to get the wiggles out and get some exercise in, than by splashing around the pool. especially when it’s too cold to get out. We’ve got great spots for your next indoor water play day.
Conestoga Community Center
While this pools is loved by locals because it is home to the only outdoor splash pad in its district, we are celebrating it for its fantastic indoor pool! Additionally, Conestoga Community Center has even more to offer. The center includes a dance and fitness room, weight room, four multi-purpose classrooms, two wooden floor gymnasiums, and an outdoor playground for nicer days.This unique and refreshing venue full of sprinklers, fountains, slides, and lap pools that will keep little and older swimmers (along with mom and dad) busy for hours!
Mt. Scott Community Center
The biggest attraction at Mt. Scott Community Center in the fall and winter months is the fabulous pool which far surpasses the usual lap pool! It’s full of colorful water features, a kiddie “fun” pool, a swirly twirly water slide, a hot tub for the adults, a lazy river for babes, and a whirlpool with gentle currents. Get there on the right day and they might even put out a rope for swinging out over the water Tarzan-style. Sign up for Kids’ swim lessons or bring the whole family for hours of happy wet squeals!
Evergreen Wings and Waves Water Park
This indoor waterpark is an all season experience! It has ten waterslides—each designed for adventurers of varying age, ability, and courage. Daredevils might enjoy the Nose Dive that spits you into a pool and shoots you out backwards! When you’re over sliding and gliding explore the wave pool, whirlpool, or revolver pool! For an extra perk the whole park is ADA accessible. Come on Fridays for their buy one get one free special!
Check site for hours
500 NE Captain Michael King Smith Way
McMinnville
503-434-4180
Online: wingsandwaveswaterpark.com
Hike around a giant extinct volcano at this park in the city limits! Powell Butte is a beautiful place for a hike, with wooded paths, meadows, and perfect views of surrounding peaks on clear days. Starting at the small visitor center kiosk it’s an easy trek to the top on the paved path. There you’ll find a viewing platform pointing out the nine different mountains encircling you, including Mount Jefferson, Adams, St. Helens, and even Rainier. From there, you can follow the hiking trails around the back of the park into the forests or turn around and wind through the grassy meadows instead. The summit is a 0.7 mile hike, and the whole loop is about 2.9 miles. Spring sees wildflowers galore on the hills, and with them comes the buzz of bees and flutter of butterflies.
Powell Butte Nature Park
16160 Powell Blvd.
Portland, OR
Online: portlandoregon.gov
Try to count how many different trees you can find in Hoyt Arboretum, we dare you! With 2300 species and over 12 miles of trails, it’s quite the challenge. Whether you can count that high or not, you’ll find plenty of easy hikes on the hills near the Oregon Zoo and Children’s Museum. There’s something for every time of year– in spring, find the 0.3 mile Magnolia Trail between Wildwood and Oak Trails for a great view of the flowering trees. There’s also cherry blossoms, dogwood flowers, and Japanese snow-bells. Don’t forget to look down for early trilliums!
Start your visit in the parking lot (it’s a pay lot, avoid the hunt and cost by taking the Max or even biking), then head to the Visitor’s Center for a kid’s map and scavenger hunt flyer with fun activities.
Hoyt Arboretum Visitor’s Center
4000 SW Fairview Blvd.
Portland, OR
Online: hoytarboretum.org
It’s not a long trail or hike, but for a quick afternoon out in nature, it’s a perfect escape. Start on the bluffs at the small parking lot, then wander down the bluff– turn right to head around the pond for the 2.3 mile loop. The path is well kept, with bridges, boardwalks, and viewing platforms that extend over the wetlands. In the small loop at Tadpole Pond kids will find plenty of places to look for the little creatures along with salamanders and birds.
The park is near the Springwater Corridor, Sellwood Riverfront Park, and Oaks Bottom Amusement Park if you need to extend your day of fun at all.
Stay fueled with healthy bites and sips. Try something from one of the healthy local smoothie stops.
Harlow
Amidst the hustle and bustle of Hawthorne, there’s a stately-yet-kid-friendly respite in this vegan-friendly, gluten-free establishment. The list of smoothies is impressive (we hear good things about the strawberry-avocado with maca, date and hemp seeds), but you’ll be just as glad to see a 12-ounce peanut butter and jelly smoothie on the kids’ menu. You can find similar menus at Harlow’s sister restaurants, Prasad and Prasad East.
Canteen
Canteen is the brick-and-mortar evolution of the Sip Juice cart that started a “vegan milkshake” revolution a few years ago. With three locations across Portland and a variety of Juice and smoothie options they’re popular for a reason. Kids will love that the “Orange One” is like a creamsicle, with orange and vanilla, and you’ll be glad it’s naturally sweetened with banana and dates. Everything here is vegan.
Open: check location for days and times
2816 SE Stark St.
503-922-1858 Online:canteenpdx.com
Poa Cafe
Poa is one of those great meeting places for parent and child alike, with food and drinks, WiFi, and indoor and outdoor play areas for the little ones. Smoothies tend toward more adult flavors (matcha, anyone?), but there’s a wide selection, including an apple pear smoothie with hazelnut milk, apples, pears, nutmeg, ginger and cinnamon. There’s even a selection of smoothies available in kid-size for $5 and their menu includes vegan, GF and Paleo diet options, to boot.
Open: Daily 8 a.m.-4 p.m.
4025 N Williams St.
503-954-1243 Online:poacafe.com
Sometimes a family getaway feels so hectic that you need a vacation from your vacation. But not anymore! New healthy habits for the new year means a family vacation that will get the whole crew into a wellness state-of-mind. Whether your family goals are to reconnect, renew patience, get into nature or go on a digital detox, check out these wellness vacations for families that will get you all on track for a truly happy 2020. Read on for the feel good details.
Tech-Free Getaway
Getaway
When electronic time is on overload, it’s time to book a tech-free vacay, and Getaway wants you to do just that. Their Big Bear escape offers guests secluded cabins throughout a 60-acre wooded outpost. Adding to the adventure, the exact name and location of your cabin is emailed to you once you book your stay. Each cabin has a cellphone lockbox (just in case you’re tempted), a two-burner stove and other basic amenities. The Cabin for Four is perfect for families, with queen bunks and back-to-nature vibes. Whether you spend your days taking wilderness walks or hunkering in for a board game marathon, quality face-to-face time will make you wish you could stay powered down just a bit longer. And to top it off, Getaway has partnered with One Tree Planted, which means they plant a tree for every Getaway booked, assuring the next generation can also wake up amongst the trees.
Finding your inner zen and peaceful family vibes is easy amongst the tranquil 78-acre grounds of The Ritz-Carlton Bacara in Santa Barbara. With two beaches, three infinity pools and a 42,000 square-foot spa, this wellness journey comes with five-star luxury amenities. While you’ll want to schedule in some me-time to enjoy the resort’s top-notch spa, exploring the beauty and serenity of the area is a must for families. The Ritz-Carlton Bacara offers activities such as Migrating with the Monarchs and a Bike & Hike trek to explore the breathtaking scenic vistas of Santa Barbara. Make sure to check out the Ambassadors of the Environment program, which offers families guided hiking, beach walks and thoughtful insight into the natural surroundings and rich cultural history. When you’re ready to refuel, the hotel has six restaurants to choose from, which feature locally sourced produce, sustainable seafood and breathtaking ocean vistas.
The healing effect of animals has been much documented and animal lovers young and young-at-heart will love a memorable 6-night Redwood Coast Riding Vacation. Find your family's peace-of-mind with daily equine therapy on exceptional horses. Trail rides are fully guided by Ricochet Ridge Ranch’s expert staff and vary from beach rides and ocean view bluffs to mossy trails through a redwood forest. Lodging is provided at a local hotel and a continental breakfast is included daily and lunch on full trail ride days. Well-trained horses match riders experience levels and soon become a trusted companion during the trip.
The stunning grounds and all-suite accommodations at Carmel Valley Ranch are a welcome respite from city living. Peaceful days on the ranch help calm the mind and allow for exploration into programs such as A Bee's Life, in which guests get up close with 250,000 Italian honeybees and learn about the bee’s life from hive to honey. The 500-acre property includes many other ways to focus on wellness, including an organic garden, yoga, hiking trails, family pool and the luxurious Spa Aiyana.
When it’s time to return to your suite, optional enhancements include Bath Butler, with lavender bubble bath and champagne, or kid’s Teepee Time, which includes an in-room teepee, milk and cookies and a stuffed animal for each child. Make sure to check their daily activity schedule for guided hikes, Ranch Hands Kids Camp and opportunities to meet the ranch animals.
The healing properties of the desert have long been lauded and folks have been flocking to the greater Palm Springs area for decades to rejuvenate body and mind. For a family getaway that mixes resort fun and mega-relaxation, head to Palm Desert's JW Marriott Desert Springs. This full-service resort has dining, resort pools, a full-service spa and multiple workout options. Start your wellness goals with a family walk amongst the lush 450-acre property or opt for the fitness center with full gym and daily classes like yoga and pilates. If getting to the gym solo seems like an impossible task, check out the resort's in-room Behind the Barre on-demand workout program, so you can work on your fitness while little ones play or nap.
For ultimate relaxation, check out the Spa at Desert Springs. Whether you indulge in a treatment or just get a day pass to enjoy the lavender and eucalyptus steam rooms, sauna and private pool, it's the fast-track to complete bliss. Book a suite for ample family space and deep-soaking tub that you and the kids will never want to leave. When you're ready to nosh, healthy options await at Rockwood Grill. Not only will you find excellent service, but you’ll want just a nibble of the delicious kids-menu salmon. Or, stay in your plush robes and order room service, which gets a healthy upgrade with Tastefully Nourished, an in-room nutrition guide that lists health benefits of menu items.
Nestled on the Palos Verdes Peninsula, Terranea is a 102-acre luxury haven overlooking the beautiful Pacific. Daily wellness activities await guests through their full-service spa and fitness center, kids’ club, ecological enrichment programs and tranquil grounds. Which means you can squeeze in a patience-renewing spa treatment or coastal cycling class while the kids learn and play at the Tide Pool Kids Club. Here, leaders engage kids with science experiments, activities and locally-inspired art projects.
A daily events calendar also provide opportunities to rejuvenate body and mind, with activities such as daily coastal walks, yoga and an ancient sunset ritual known for healing and relaxation through sound and vibration. After a day well spent, retreat to guest rooms with spa-style stone baths, luxury linens and private balconies.
You want serenity and they want LEGOLAND. Thankfully, Carlsbad can provide a staycation the whole family will love. Before you unleash your inner child at nearby LEGOLAND, find your inner bliss at the Park Hyatt Aviara Resort & Spa. A stay here includes 200-acres of lush property grounds, a pampering spa, hiking trails and meditation gardens.
While it'll be hard to pull yourself away from the five-star luxury and LEGO fun, Carlsbad is also home to a saltwater lagoon, Agua Hedionda. Here, families can get back-to-nature with hiking trails, kayaking, birdwatching and the Discovery Center. And a trip to Carlsbad isn't complete without taking in those gorgeous panoramic ocean views. Catch some vitamin sea and an epic sunset at Carlsbad State Beach, where you'll relax and reconnect SoCal style––with your toes in the sand.
I was in another part of the house when my 4 year-old daughter shouted out that she needed to be wiped (she had dropped a dookie in the loo). A relative was visiting and closest to the bathroom so she said she would help out.
The following conversation happened between them.
My Daughter: WAIT! Don’t flush it. I want to see my poo!
Relative: Yuck! Gross! No. Why do you want to look at your poop?
That was it. A short, fairly typical conversation between kids and the adults who wipe their bums.
Who cares? I never did…but then I learned some stuff which made me care, and I wanna share it with you.
Pooping Is Often Associated with Feelings of Shame
Over the years I’ve worked with clients (both adults and children) who experienced psychological and/or physical issues associated with defecation. One thing they all shared was a feeling of shame associated with pooing. (Many different diagnoses exist in both medicine and psychology that are used to identify clusters of symptoms shared by individuals around this issue. I’m not going to get into all of this here but you can explore more if you want on your own time.)
The bottom line about all of this is the following:
WHEN YOUR CHILD TAKES A POO DON’T SHAME THEM!
This is where the tricky part comes in because a lot of jokes in society are associated with pooping AND laughing/joking about poop is easier to do than sitting down and having a serious conversation about it.
As a result, we (humans) often make fun of or joke about our own poop as a way to deflect our feelings of uncomfortableness when talking about the topic.
When you are changing a dirty diaper or wiping a poopy toddler’s bum please be thoughtful in what you say in front of their little ears. I know it can be challenging and I bite my tongue a lot of the time because I want to say stuff to my kids as if they are my college roommates.
For example, DON’T say these things to your children (even though I’m sure they pop into your head as they do in mine):
Ew, it smells in here!
OMG what died?
**make retching sound** I’m gonna be sick!
Dude it’s toxic in here! I need a gas mask….**take deep breath before entering loo**
What you CAN say and SHOULD say is stuff like this:
Let’s see if it is hard or soft. (Gross, I know. But it tells you if your child needs more fiber and less cheese) :)
Wow! That’s a HUGE turtle log…well done. Your tummy must feel better.
Hmmm….little rabbit pellets. Looks like we need some more fruit and veggies.
How do you think it smells? Strong or mild? (Again, a poop reflects the diet of the defecator. Balanced diet usually = mild smelling poos. Off balanced diets usually = off smelling poos.)
Bottom line: Be aware of what and how you comment on your child’s droppings.
Remember, it is completely normal for young children to be interested in looking at and exploring their poop, especially during those early potty training days. Pooping/peeing are one of the first things a child learns to control about their bodies.
Potty training is a huge developmental milestone both psychologically and physically. During this process issues of control often arise for children (parent’s asking for children to use the loo and kids not wanting to listen to parents etc) which if not managed well may create “issues” later on in life. This is why it’s so important to be positive during the potty training process.
Think about your childhood experience with poop and how your parents/siblings/caretakers made you feel about it. How do you feel about it now?
EXAMINATION of ELIMINATION= EXPLANATION
I know you’re thinking I’ve completely lost my marbles. I will admit to having misplaced a few, but not the majority of them. Let me explain what I’m talking about.
In all the baby courses my spouse and I took before the arrival of our first kid, every single instructor spoke about and taught us the importance of knowing how to understand/interpret our baby’s various poops. From the color to the texture and everything in between.
Did you know that people have been known to try and steal the poop of world leaders? They take the poop to a physician who examines the “sample” and provides an extensive health report about the leader. Our fecal matter tells physicians how our bodies are functioning. Let’s not teach our children that poop is something to be ashamed of and ignored but rather explored and understood.
When we take our pet’s to the vet what do they always ask for? A poo sample. I laugh out loud imagining what a waiting room at a physician’s office would look like with a bunch of patients sitting there with their “poo sample.” I mean, what do you bring it in? Tupperware? Plastic baggie? Foil?
After your little one has a poop, check it out. Examine it (from a distance of course) :) and talk about it with them. Read up on different poos and what they mean if you don’t know. Knowledge of any kind is power….even poo power!
The Wipe-Up
Our poop tells the sordid tale of how our bodies are functioning. It’s important to teach our children more than their letters and numbers. We need to also teach them how their bodies work and how to use everyday poos…oops, I meant clues, to help manage their body and mind.
After each poo I always “analyze it” with my children. It teaches them and helps me know what to feed them over the next few meals.
It’s a look-and-learn experience. Most poos my kids do we check out together (they are still young and need help wiping). We discuss how their body is functioning (which is why my daughter asked our relative to look at her poo) and if appropriate, have a little chuckle about something they find funny.
Don’t worry. I won’t be chasing after them once they are older asking to look at their poop. I will however ask them questions about it if they complain of stomach aches or not feeling well.
The fact that I have never shamed my kids and we openly talk about (sometimes laugh about) farts and poos is a healthy thing. Of course I have limits…such as no poo/fart jokes at the dinner table.
EVERYBODY POOPS. SO LETS (AS A SOCIETY) STOP SHAMING IT AND START CELEBRATING THE POO.
I am a 42-year-old biological mother of two young children in a same-sex relationship, a clinical psychologist with a specialty in neuropsychological assessment, a music therapist, a trainer of therapy dogs and ex-communicated Mormon from Indiana with a wicked sense of humor.
How do royals get their kiddos to eat? If you’re Kate Middleton you let your littles help out in the kitchen, cooking some of their fave foods! Listen up because Kate Middleton’s tips might just get your picky eaters into food, too.
The Duchess of Cambridge recently shared what Prince George and Princess Charlotte’s enjoy eating. And their picks probably won’t surprise you. Like plenty of mac ‘n’ cheese-loving kiddos, the royals also enjoy “cheesy pasta”. Along with the ooey, gooey dairy delight, three-year-old Charlotte is also majorly into olives, according to the Duchess.
So what got Middleton to open up about her kids’ meal-time picks? During a recent visit to the Lavender Primary School (as part of Children’s Mental Health Week), the Duchess got the chance to check out one classroom’s “mood meter.” The project helps the students better understand the connection between food, body and mind.
According to Ivy Learning Trust chief executive Matthew Kleiner-Mann, during the event Middleton talked about how she gets her kids involved in the kitchen, “She was telling us how much her children love cooking and how they cook for her.” Kleiner-Mann also added, “They made cheesy pasta the other day. One stirs the flour, one puts the milk and butter in. And they make salads and stuff.”
Cheesy pasta that Prince George and Princess Charlotte whip up? Salads and stuff? Maybe the royals are just like us. At least when it comes to keeping kids busy in the kitchen.
The new year is here, the holiday cookies are eaten and it’s time to get started on those resolutions to get and stay fit. It’s so easy for us parents to use the kids as an excuse to not make it to the gym, but this list proves that children and exercise are not mutually exclusive. Love to dance? Strap your baby on and shake your groove thing. Need some downdog to get your mood up? Put your kid’s mat next to yours and set an example for wellness in the process. Are your kids the only ones feeling like they’re bouncing off the walls? Head to a trampoline park – together. Whether you want to work out with your child or give them a safe space to socialize while you sweat, there are fewer ways to justify staying home.
DROP THE KIDS OFF
Photo: Flight
Flight Fit at Flight Fit N Fun Parents can burn up to 1,000 calories in this hour-long low-impact class that takes advantage of the facility’s 15,000 square feet of trampolines and more. Plan to jump, crunch and push-up your way to health while kiddos ages 6 and younger can jump in the Kidz Zone for free.
Cost: $11/class, $16/two-class pass, $70/10-class pass Where: 7200 Fullerton Road, Springfield, VA When: 9:30 a.m.-10:30 a.m., Tuesday, Friday and Sunday; 8 a.m. and 9 a.m., Saturday Online: flightfitnfun.com
UrbanFit Bootstraps at Urban Evolution This strength-focused class for grown-ups happens alongside kids’ classes so everyone can get their fit on at the same time. This class starts with exercises designed to increase pull-up strength and climbing ability and ends with cardio to cover all your bases.
Barre3 Drop the kids in the Play Lounge while you take a class rooted in functional training with elements of ballet barre, pilates and yoga. The full-body, low-impact workout covers body alignment, isometric holds, and small and large movements, each of which target different areas of fitness, including strength and cardio.
Cost: $29/class, see website for packages; $8/play lounge or $72/10 pack Where: 1832 14th St. NW; 1000 Wisconsin Ave. NW; 1243 1st St. SE; 4900 Massachusetts Ave. NW; 701 2nd St. NE; 4829 Cordell Ave., Bethesda; 715 Duke St., Alexandria; 2800 Clarendon Blvd., Arlington When: Check website Online: barre3.com
YMCA Anthony Bowen It’s fun to stay at the YMCA! At least that’s the goal of the Child Watch and Cool Kids Club programs. The first is for ages eight weeks to 4 years and is free for YMCA members, while the latter is for ages 4-12 and costs $10/month and a $5 drop-in fee. Themes in the club include science and Lego engineering. For grownups, the group fitness opportunities cover it all: aerial yoga, barre, belly dancing, boxing, Bodypump, cycling, Tabata, yoga and Zumba.
Cost: Contact for info Where: 1325 W St. NW When: Check website Online: ymcadc.org
MAKE IT A FAMILY AFFAIR
Stroller Barre From the group that brought is Stroller Strides, there’s a new option that blends pilates, ballet and barre movements suitable for the pre- and postnatal woman. Plan to use exercise tubes, a stroller and the environment to promote toning and fat-burning.
Cost: Where: 3415 8th St. NE, 225 7th St. SE When: 10-11 a.m. Wednesday at Edgewood Arts Center, 9:30-10:30 a.m. Friday at Eastern Market Online: dc.fit4mom.com
Mommy + Baby Fit at CrossFit South Arlington Designed for pregnant and new moms, this class takes aim at getting your core strong to either carry a baby or get back in shape after giving birth. Babies are welcome to be part of the class, and women need clearance from their doctor to participate.
EarthTreks Climbing Take your family’s fitness to new heights with a trip to EarthTreks. Rock climbers young and old can test out their bouldering or repelling skills during special family programs designed to help participants build strength, self-confidence, and trust. Open climbs are also a great and–at $5 a person–affordable way to test your climbing chops. And let’s not forget cross training: EarthTreks offers fitness and yoga classes designed to complement those climbing sessions.
Baby Mombo Nobody puts baby in a corner at this dance studio. Wear your baby as you dance your way through this 45-minute high-energy class. Geared toward all fitness levels, this class lets you feel the love while you feel the burn.
Cost: $15/drop-in, $80/six classes Where: 4513 College Ave., College Park When: 11-11:45 a.m. Tuesday Online: bouncingbambini.com
Bouncing Bambini Looking to mambo and rumba your way to fitness? Look no further than Bouncing Bambini’s family-focused Zumbini and Baby Mombo classes. Zumbini combines Zumba-style music with dancing, singing, and instruments for a class where kiddos ages 0-4 and their caregivers will move and make memories at the same time. Bouncing Bambini’s newest addition is Baby Mombo, a high-energy babywearing dance class where you can sweat and smile with your little one cuddled close to you.
Yoga for You and the Baby/Tots/Kids at Sun and Moon Yoga Studio
Get your Zen on with your kiddo at classes for babies, tots or kids. The studio defines babies as infants to near-crawlers, and the class focuses on post-natal safety for both body and mind. Exercises emphasize support for feeding, holding, lifting and carrying the baby, plus participants learn baby massage. For the tot crew – those who are on the move – the class incorporates yoga poses, stories, music and creative movement, while the class for kids ages 7 and up is an all-levels yoga class with breathing and relaxation techniques.
Cost: First class is free, $16/class Where: 3811 Lee Highway, Arlington and 9998 Main St., Fairfax When: From Jan. 2-April 16 — 10:30-11:15 a.m. Wednesday for babies in Fairfax; 11:30 a.m. Wednesday for babies, 11:30 a.m. for tots and 6:15 p.m. for kids in Arlington Online: sunandmoonstudio.com
