Julie Lopez, registered dietitian and culinary nutrition chef, is discussing all about hydration in this month’s Food Rx. She also shares kid-friendly infused-water recipes to help you and your family stay hydrated.

Staying properly hydrated is one of the most essential things to do for your overall health, along with eating a healthy diet, exercising regularly and getting enough sleep. Because the body cannot store water, we must constantly provide and supply it with water to maintain our body’s many functioning systems. Water is by far one of the body’s most essential nutrients. Water helps maintain blood volume, and it helps lubricate joints and body tissues such as those in the mouth, eyes and nose.

And, water is truly a liquid asset for a healthy weight — it’s sugar-free, caffeine-free and calorie-free.

So why is hydration so important, what are the signs of dehydration, and what are some fun ways to drink more water?

Why is hydration important?

Water is one of the body’s most essential nutrients. Up to 60% of the human body is made up of water. Your body needs it to survive.

Water plays an important role in maintaining all body functions, by regulating body temperature, transports nutrients and oxygen to all cells and carries waste products away, and keeps organs functioning properly.

Now that the weather is hot and we are all having more fun in the sun, we might feel the physical demands more of hydration, but the importance of hydration applies all year round.

What is dehydration?

Dehydration is when you or your child’s body does not have enough water to continue working right. It can keep your child from being as fast and sharp as they usually are by causing headaches, tiredness, lack of concentration, and reduced mental performance, and it can even cause your child to be sick if they have severe dehydration. So make sure you and your child are getting enough water to stay hydrated!

What are the signs of dehydration?

Did you know when you start to feel thirsty you may already be dehydrated?

We all lose some body water throughout the day in our sweat, tears and by going to the bathroom. Water also evaporates from skin and leaves the body as vapor when we breathe. We usually replace this body fluid and the salts it contains through our regular diet.

Sometimes, we lose large amounts of water and salts. This can happen when they have a fever, diarrhea, or vomiting, or through long periods of exercise with lots of sweating.

A simple way to determine if you need to drink more water is to check the color of your urine. The darker your urine is, the more water you need to drink. If your urine is light or has no color, then you are well hydrated.

Signs of dehydration include:

• Fatigue
• Dry mouth, cracked lips
• Headache
• Dizziness
• Few or no tears when crying
• Eyes that look sunken
• Urinating less or fewer wet diapers than usual (for babies)
• Irritability
• Low energy levels, seeming very weak or limp

The goal in treating dehydration is to replace fluids and restore body fluids to normal levels. Kids who are mildly dehydrated from lots of activity will probably be thirsty and should drink water.

Plain water is the best option. They should rest in a cool, shaded spot until the lost fluid has been replaced. If dehydration is caused by an illness, hydration may include beverages that include electrolytes to replenish lost fluids.

Tips to stay hydrated

Water intake doesn’t just come from water alone, but many of the delicious foods we eat are also contributing to your water intake.

Drink Water

• Invest in a reusable water bottle. Bonus if the water bottle can keep your water nice and cool.
• Make it fun! Have your child pick out the color water they like and even decorate with fun stickers!
• Keep it filled up and bring it with you wherever you go!

Infuse Water

Looking to add a pop of flavor to your water? Infuse it with fruits, vegetables and herbs. Play around with different combinations so it never gets boring.

Infused Water Flavor Combinations:

• Strawberry + Lemon + Basil
• Strawberry + Lime
• Orange + Ginger
• Watermelon + Mint
• Citrus + Cucumber + Mint
• Strawberry + Cucumber
• Lemon + Lime + Mint
• Strawberry + Kiwi + Lime
• Pineapple + Mango
• Lemon + Cucumber
• Cantaloupe + Honeydew Melon + Watermelon

Sparkling Waters

Sparkling water hydrates you just as much as regular water. Thus, it contributes to your daily water intake. Aim to choose sparkling water without added sugar or other sweeteners.

Hydrating Foods

There are many foods that can contribute a large amount of water to your diet.

• A 1-cup serving of watermelon contains over a half cup of water, in addition to some fiber and several important nutrients, including vitamin C, vitamin A and magnesium.
• Strawberries have a high water content. About 91% of strawberries’ weight comes from water, eating them will contribute to your daily water intake.
• One cup of cantaloupe is composed of about 90% water and delivers more than a half cup of water per serving.
• Close to 90% of peaches‘ weight is water. They also provide several important vitamins and minerals, such as vitamin A, vitamin C, B vitamins and potassium. All other stone fruit like plums, nectarines, and apricots, are also hydrating.
• One cup of lettuce provides more than a quarter cup of water, in addition to 1 gram of fiber.
• A 1-cup serving of chopped zucchini contains more than 90% water and provides 1 gram of fiber.
• Celery is made mostly of water, providing close to a half cup of it in a 1-cup serving.
• One medium tomato alone provides about a half cup of water. It also provides a significant amount of vitamins and minerals, including immune-boosting vitamins A and C.
• More than 90% of the weight of bell peppers comes from water. They are rich in fiber, vitamins and minerals, such as B vitamins and potassium.

Kids Total Daily Beverage and Drinking Water Requirements

The daily amount of water that a child and adult need depends on factors such as age, weight, gender, and activity level. Air temperature, humidity, and a person’s overall health also affect daily water requirements. As a general rule of thumb, children and teens should drink at least 6 to 8 cups of water every day and consume the recommended amount of fruits and vegetables since they contain higher amounts of water than other foods.

Special attention needs to be given to proper hydration, especially for young athletes. Water, 100% fruit juice and sports drinks are appropriate at an extended competition like a swim or tennis meets. If it’s a short soccer game (less than an hour), keep it to water. Plain and flavored milk are great drink choices during and after a competition. They provide protein for muscle repair and carbohydrate to refuel muscles.

How much water should your kids be consuming? The chart below breaks out recommendations.

Note: These recommendations are set for generally healthy kids living in temperate climates; therefore, they might not be exact for your child or teen.

The amount of water that your child or teen needs each day might seem like a lot, but keep in mind that the recommendations in the chart are for total water, which includes water from all sources: drinking water, other beverages and food. Notice that fruits and vegetables have a much higher water content than other solid foods. This high-water content helps keep the calorie level of fruits and vegetables low while their nutrient level remains high — another perfectly great reason for kids to eat more from these food groups.

Here are some tips on how to get your child to drink more water:

• Keep the water cold—cold water is more refreshing and warm water may be distasteful.
• Use your child’s favorite cup or a silly, colorful cup as a designated water cup.
• Buy fun ice cube molds that your child can add to their water.
• Be a role model and drink water often and with your child.
• Skip the soda and drink water when you go out to eat, or make homemade fruit “soda” at home by adding a splash of 100% fruit juice to carbonated water.
• Make fruit infused water! It adds color and a little bit of flavor.
• Add berries to your homemade ice cubes that can be added to your child’s water.
• Buy tiny water bottles that your child can hold herself.

We cover all this and more in this month’s Food Rx episode! Have questions about hydration? Comment on this post!

Disclaimer: Before making any health or diet changes, please consult your doctor. The information shared as part of Food Rx is meant to be informative but not replace medical advice from your doctor.

The post Food Rx: All About Hydration appeared first on Healthy Family Project.

Spring is finally here and that means fresh Asparagus is in season! This crisp, vibrant veggie is one of the first spring vegetables to make its way to farmer’s markets and grocery stores. We are stocking our kitchens with it ASAP and preparing these easy, healthy, and delicious recipes.

Whether you’re looking for healthy asparagus recipes for Easter brunch, weeknight dinners, or seasonal sides, we’ve got you covered. Asparagus is packed with nutrients like fiber, folate, and vitamins A, C, and K, making it a powerhouse in any meal. Plus, it’s versatile, delicious, and family-friendly.

We’ve rounded up four of our favorite easy asparagus recipes to help you make the most of this spring vegetable. From puff pastry bundles to grilled asparagus and a lemony salmon pasta, these dishes are fresh, flavorful, and perfect for the season.

Asparagus Puff Pastry Bundles

Looking for a spring appetizer recipe that’s as pretty as it is tasty? These asparagus puff pastry bundles are a flaky, cheesy delight. With just a few simple ingredients, including fresh asparagus, melty cheese, and Dijon mustard; this recipe comes together quickly and is guaranteed to impress.

Perfect for brunch spreads, spring celebrations, or a fun twist on weeknight veggies, this recipe makes asparagus the star of the show.

Shaved Asparagus Salad

When it comes to fresh and easy spring salad recipes, this one’s a winner. Shaving asparagus into thin ribbons gives it a whole new texture and flavor. Tossed with lemon juice, olive oil, and Parmesan cheese, this light and crunchy salad is elegant, refreshing, and packed with nutrients.

Pro tip: Use a veggie peeler to get those perfect asparagus ribbons. It’s a great way to serve raw asparagus and makes this recipe ideal for lunch or a sunny spring picnic.

Lemon Dill Salmon Pasta with Asparagus

If you’re looking for a healthy spring dinner recipe that checks all the boxes, this is it. Our Lemon Dill Salmon Pasta with Asparagus combines protein packed salmon, crisp tender asparagus, and a creamy lemon dill sauce for a meal that’s as satisfying as it is light.

This one pot meal is perfect for busy weeknights, and it’s a great way to add more seasonal veggies and healthy omega 3s to your family’s diet.

Grilled Seasonal Vegetables

Perfect for spring grilling, especially when asparagus is at its peak. Tossed with olive oil and lightly seasoned, grilled asparagus and other spring vegetables make a colorful, smoky side dish that pairs with just about everything.

Serve these veggies alongside your favorite grilled protein, or add them to grain bowls, wraps, or pasta salads. It’s an easy, family friendly way to get everyone eating their veggies.

Asparagus is the Spring Veggie You Need

There’s a reason asparagus is such a popular spring vegetable. Here are a few health benefits of asparagus that make it a seasonal must have:

• High in fiber to support digestion
• Full of antioxidants that support your immune system
• Rich in vitamins A, C, E, and K
• Contains folate, important for cell growth and development
• Naturally low in calories and carbs

Shopping tip: When buying fresh asparagus, look for firm spears with closed tips and a bright green color. Thinner spears are usually more tender, while thicker ones are great for roasting or grilling.

Storage tip: Keep asparagus fresh longer by trimming the ends and standing the stalks upright in a jar with an inch of water in the fridge, just like a bouquet!

Cook with the Best Spring Vegetables

Spring is the perfect time to refresh your meals with seasonal produce, and asparagus is the green hero you’ll want on your plate. These recipes will help your family eat more fresh produce and enjoy every spring bite.

Now go ahead and add asparagus to your shopping list, we promise you’ll be glad you did.

The post 4 Easy and Healthy Asparagus Recipes appeared first on Healthy Family Project.

We’re teaming up with Julie Lopez, registered dietitian and culinary nutrition chef in a monthly series focusing on the important role food plays in overall health.

When that mid-day energy slump hits, it can be tempting to grab another cup of coffee or a sugary snack to give us an instant burst. Instead, opt for these healthier, energy-boosting foods for sustained energy throughout your day.

In this episode of Food Rx with Julie Lopez, RD, we explored how our body uses food to produce energy, energy-boosting foods to eat every day and other natural ways to increase energy levels.

How does the body use food to produce energy?

Our bodies need energy to function properly. That energy comes from the food we eat. When we consume food, our body’s digestive system breaks it down into smaller pieces to be absorbed into the body. Food absorption gives us energy to grow and repair our system.

When we talk about energy, it’s not only important to fuel us to run around and play, but also to think, stay warm, and to keep our body’s organs working properly.

The main source of energy comes from carbohydrates. Carbohydrates are found in grains, fruits, vegetables, dairy products, beans, and legumes.

While all foods provide us energy, whole foods will provide more nutrient-dense energy and may provide more long-lasting energy, whereas processed food will provide you energy, but only for short period of time.

Let’s take a closer look at two breakfast options:

• Option A: Chocolate glazed donut
• Option B: Bowl of oatmeal (made with milk) topped with banana and walnuts

Which one will provide us energy?

While both breakfast options provide energy, Option A provides a short burst of energy and then an energy crash. Why? Because a donut is made with refined carbohydrates and added sugar.

Option B contains complex carbohydrates, fiber, healthy fats, protein, vitamins, and minerals, providing more long-lasting energy.

What foods should I eat to boost energy levels?

Foods are converted to energy at different rates. Some can give you a quicker boost or provide longer-lasting energy than others. The main goal should be eating a well-balanced diet to provide your body energy.

Beans are a great source of natural energy. They’re a rich source of carbs, fiber, and protein. Their digestion is slow to help maintain blood sugar levels.

Enjoy a black bean burger for a filling lunch, add to your favorite salsa, or mash and add to quesadillas.

Nuts are a great snack, and they’re known for their high-calorie density. They provide carbs and fiber for steady, sustained energy throughout the day. Grab a handful for a snack or use nut butter as a spread with fruit!

Sweet potatoes contain complex carbohydrates, fiber, vitamin A, and manganese. The body digests sweet potatoes slowly, providing a steady stream of energy.

Cook with apples for a savory breakfast parfait, thinly slice and bake for homemade chips, or mash for these tasty quesadillas.

Edamame is high in protein, B-vitamins, copper, and phosphorus. Copper and phosphorus are involved in converting food into energy and releasing it into cells so it’s available for the body to use.

Steam and sprinkle lightly with sea salt for a great mid-day snack to hold you over until dinner.

Energy Boosting Protein Sources

Eggs are packed with protein and when paired with carbohydrates create a steady and sustained source of energy.

Hard-boiled eggs are perfect for easy snacking or make a batch of these Broccoli Cheese Quiches for breakfast all week.

Yogurt contains carbohydrates lactose and galactose. When broken down, these sugars can provide ready-to-use energy. Top with fresh fruit and granola for a filling snack.

Oatmeal is a complex carbohydrate that contains beta-glucan, a soluble fiber that forms a thick gel when combined with water, which digests slowly, creating longer-lasting energy.

Enjoy a traditional bowl of oatmeal, or turn oats into energy bites for mid-day snacking.

Salmon (or other fatty fish) contains omega-3 fatty acids. They help reduce inflammation, which is a common cause of fatigue.

Bake salmon on a sheet pan for a fuss-free dinner or save time and opt for canned salmon for this easy pasta dish.

Energy Boosting Fruits

Bananas provide a source of complex carbohydrates, potassium, and vitamin B6, all of which can help boost your energy levels.

Wrap up in a tortilla with peanut butter to make fruit sushi or blend with frozen berries for “nice” cream.

Berries are full of fiber, which slowly delivers energy that will keep you sustained after consuming them. Bonus, add berries to other energy-boosting foods like oatmeal or yogurt.

Blend berries into smoothies, bake into muffins or eat plain as a snack.

Apples are a good source of carbs and fiber. With its rich content of natural sugars and fiber, apples provide slow, sustainable energy. Apples are also the perfect on-the-go snack.

Pair with ham and cheese for an easy snack, dice and add to chicken salad, or top with peanut butter.

Avocados are a true superfood. They’re rich in healthy fats, B vitamins and fiber. The healthy fats in avocados are store in the body and used for energy.

Blend into smoothies for a super creamy texture, dip into some guacamole or add to your sandwich.

These are just a few energy-boosting foods to keep on your radar. Consuming a well-balanced diet and eating nourishing meals and snacks throughout the day will keep energy levels stable. 

Other Ways to Naturally Boost Energy Levels

Beyond the food we eat, our overall lifestyle impacts our energy levels. Other ways to naturally boost energy levels include:

Drink water

Even mild dehydration can leave you feeling drained and fatigued. Dehydration can impair energy levels, impair mood, and lead to major reductions in memory and brain performance.

For more on the importance of water + fun ways to infuse water, check out our previous Food Rx video!

Control stress

Dealing with constant stress can zap energy levels. Try relaxation techniques like meditation, deep breathing or apps like Calm or Headspace.

Check out episode 40 of the Healthy Family Project podcast for more on meditation benefits.

Get outside

Sunlight helps boost serotonin, which can provide more energy and help keep you calm, positive, and focused. Can’t get outside? Open the blinds to let the light shine inside.

Sleep well

Aim for better quality sleep. Go to bed earlier and reduce screen time before bed. A good night’s sleep will do wonders for your energy levels.

Move more

Sounds counterintuitive, but when feeling sluggish get up and move. Even if it’s getting up from your desk every hour, going for a walk, or taking a workout class. Exercising can lead to higher brain dopamine levels, which helps elevate mood.

Be social

Social connections and relationships are important to overall health. Isolation can lead to low mood or tiredness.

Disclaimer: Before making any health or diet changes, please consult your doctor. The information shared as part of Food Rx is meant to be informative but not replace medical advice from your doctor.

The post Food Rx: Healthy Energy-Boosting Foods appeared first on Healthy Family Project.

Baked potato fans, unite! In our house, a perfectly fluffy baked potato is a guaranteed crowd-pleaser. Ready for a delicious upgrade? We’re ditching the heavy toppings and building baked potatoes that are both nutritious and irresistible.

Raise your hand if you love baked potatoes—my family definitely does! Traditional baked potatoes are smothered with unhealthy toppings, like butter or full-fat sour cream. Still, this side dish can easily be transformed into a nutrient-rich dinner by swapping out the toppings for healthier ones. You can even set up a build-your-own baked potato bar with these toppings and let kids pick their favorites to create a healthy, delicious dinner!

Don’t be afraid to experiment with textures, too. Sauté mushrooms and onions for a savory, caramelized topping, or roast broccoli florets for a crispy, nutty contrast to the fluffy potato. Remember, the key is to balance flavors and textures for a truly satisfying experience.

Delicious and Balanced Ingredients for a Baked Potato

A great balanced choice could be swapping regular sour cream for light sour cream or Greek yogurt to reduce fat and calories while still enjoying that creamy tang. Load up on vegetables to boost your fiber and vitamin intake.

For a vegetarian or vegan-friendly meal, choose lean proteins like ground turkey or chicken or plant-based options like beans. If you’re watching your sodium intake, be mindful of condiments like BBQ sauce and hot sauce, opting for lower-sodium versions or making your own. Potatoes are naturally gluten-free, making them a versatile and inclusive meal option for those with gluten sensitivities.

Baked potatoes are not only delicious but also incredibly convenient for meal prepping. Bake a batch at the beginning of the week and store it in the refrigerator. Throughout the week, simply reheat them and top with your favorite combinations for a quick and easy lunch or dinner.

The post Build a Better Baked Potato appeared first on Healthy Family Project.

We’re teaming up with Julie Harrington, a registered dietitian and culinary nutrition chef, to bring you information on foods that help reduce anxiety. Food Rx is a series that focuses on the important role food plays in overall health.

Your diet can play an important role in how your body responds to stress and anxiety. Foods like salmon, avocado, chamomile tea and more can help reduce anxiety. Here’s a list of 9 foods to incorporate into your diet.

In this episode of Food Rx, we’re exploring what causes anxiety, what foods can help reduce anxiety and other natural ways to reduce your anxiety levels.

What is anxiety? What causes anxiety?

Your heart might start beating a little faster, your stomach feeling like there are butterflies, or you start to sweat. Anxiety is the mind and body’s reaction to stressful, dangerous, or unfamiliar situations.

A certain level of anxiety is okay because it keeps the body stay alert and aware. When anxiety takes over interfering with everyday life and can be debilitating, could be an anxiety disorder.

What foods can help reduce anxiety?

While there is not one food that will just erase anxiety. Eating more foods that reduce inflammation and supply brain-specific nutrients has the potential to improve anxiety symptoms.

Salmon

Salmon is an excellent source of omega 3 fatty-acids, which studies show may help reduce anxiety. The DHA and EPA, found in salmon and other fatty fish are associated with lowering risk of anxiety but may also ease existing anxiety.

Think beyond the seafood counter when adding seafood when shopping for salmon. Utilize frozen salmon or canned salmon to help make it fit into your budget.

Prepare salmon as the entree of your dinner, have it in sushi, or even find premade packets of it to top off a salad!

Yogurt

Yogurt contains probiotics that not only keep our gut healthy but also help reduce anxiety. Gut health heavily influences our anti-inflammatory response. Strengthening the gut microbiome can help prevent inflammation compounds from entering the body.

The key to maintaining gut health with probiotics is to feed the probiotics with prebiotics. Prebiotics are fiber coming from plants.

Top with berries and granola as a parfait or even incorporate into a smoothie, yogurt is always a great addition to one’s diet.

Chamomile Tea

Chamomile (or just tea in general) tea has a calming effect. With the mix of calming aromas and warm mild flavors from the tea leaves, tea often works as a stress reliever and sleep aid. Sip on non-caffeinated tea at night.

Whole Grains

Whole grains are rich in magnesium, tryptophan, and fiber, which can help you feel less anxious. Grains also help maintain blood sugar levels, which also helps decrease feelings of anxiety.

There are plenty of whole grains out there to try like quinoa, oats, brown rice, and buckwheat. Try adding a new whole grain to your diet each month.

Avocado

Avocados are full of monounsaturated fats healthy fats. Healthy fats help optimize circulation, which contributes to better blood flow to the brain which can help ease anxious thoughts.

Avocado is great in smoothies, salads, on toast, or a classic guacamole!

Blueberries

Blueberries are rich in antioxidants. Antioxidants help with immunity and also have shown to improve the conditions of those with anxiety and depression.

Add some blueberries to smoothies, yogurts, and even pancakes!

Nuts & Seeds

Nuts and seeds are rich in magnesium, zinc, and antioxidants. Cashews are particularly high in zinc. Zinc maintains healthy nervous system function, which connects the brain to the body of messages of “calm”.

Add nuts to salads, pair with fruit, or enjoy on their own.

Dark Leafy Greens

Dark leafy greens are packed with magnesium. Magnesium-rich diets have shown to have less anxiety-related behaviors so add some greens to your plate!

Some examples of dark leafy greens are spinach, kale, and swiss chard.

Dark Chocolate

Dark chocolate is a wonderful treat with fewer added sugars that can calm the body down! It improves one’s mood and reduces cortisol levels aka the stress hormone. 

What are other natural ways to reduce anxiety?

• Stepping Back from Caffeine: Caffeine can often be a trigger for anxiety. Either cut back the amount of caffeine consumed or try switching to decaf coffee or herbal teas.
• Self-Care: Take a step back and take some time to yourself. Whether it’s meditating, reading, painting, or any activity you enjoy doing it will help clear your head.
• Joyful Movement: Keeping your body active whether it’s a daily workout or just walking around the block will help both your body and mind feel refreshed and re-energized.
• Restful Sleep: A good night’s sleep is important. Not only does it reset your body, but it also gives your mind a break. Get a good night’s sleep to give yourself the full break you deserve.
• Counseling: Communicating how you’re feeling whether it’s to a family member, friend, a professional is an excellent way to help handle feelings of anxiety. By talking out thoughts and feelings with others you’re able to feel support and know people are there for you in your corner.

For more tips to manage stress and anxiety, visit adaa.org.

Disclaimer: Before making any health or diet changes, please consult your doctor. The information shared as part of Food Rx is meant to be informative but not replace medical advice from your doctor.

The post Food Rx: Foods That Help Reduce Anxiety appeared first on Healthy Family Project.

Start your day right with these simple and delicious egg-free breakfast ideas! Whether you have allergies, a desire for variety, or just a craving for something different, these recipes will keep you protein-fueled and energized.

Egg prices have been out of control recently, and if you’ve got a family to feed, that can put a serious dent in your grocery budget. But the good news? You don’t need eggs to create a protein-packed, satisfying breakfast.

And the best part? Some of these recipes are heart-healthy too! They’re loaded with fiber, healthy fats, and key nutrients to support a strong and healthy body.

Egg-Free Breakfast Recipes Packed with Protein and Flavor

Strawberry & Cream Cheese Bagels

Mornings are a whirlwind, so I’m all about easy breakfasts. Whole-grain bagels keep everyone energized, and cream cheese adds protein and healthy fats to keep hunger at bay. For an extra boost, swap regular cream cheese for cottage cheese, or add some almonds on the side.

Protein Boost: 7-10g per serving

Orange Smoothie Bowl Heart-Healthy

If you’ve got kids who love dessert for breakfast, this is your secret weapon. Greek yogurt adds protein and probiotics, while oranges pack in vitamin C. Sprinkle on granola, chia seeds, or hemp hearts for crunch and extra staying power.

Protein Boost: 15-20g per serving

Heart-Healthy Winter Fruit Salad

A big, vibrant fruit salad feels like a treat, but it needs a little protein to make it a real breakfast. I love pairing it with Greek yogurt, almonds, or cottage cheese for a meal that’s both fresh and filling.

Protein Boost: 10-15g per serving with yogurt, nuts, or cottage cheese

Mandarin Overnight Oats

Overnight oats are a busy morning lifesaver. This version gets its natural sweetness from mandarins, while oats, chia seeds, and nut butter make it filling and packed with heart-healthy goodness. Prep a few jars at night, and you’re set for the week!

Protein Boost: 12-18g per serving

Mini Fruit & Yogurt Tartlets

These little tartlets might look fancy, but they’re a breeze to make. Greek yogurt gives them a protein boost, and the crunchy granola crust makes them feel like a morning treat. Perfect for picky eaters!

Protein Boost: 10-15g per serving

Yogurt Parfait with Mandarins

If you need something quick, this parfait is it. Greek yogurt provides protein, mandarins add a fresh burst of sweetness, and granola or nuts add extra satisfaction. It’s simple, nutritious, and so easy to put together.

Protein Boost: 12-15g per serving

Why Skip the Eggs?

Eggs are great, but they’re not the only way to get protein in the morning. Whether there’s an egg shortage, trying to save money, you’re accommodating an allergy, or you just want some variety, these egg-free ideas show you can enjoy a filling, nutritious breakfast without them.

How to Boost Protein in Any Breakfast (Without Eggs!):

• Swap in Greek yogurt for a protein-packed base. Try these Greek Yogurt Fruit Dip ideas!
• Sprinkle on chia, flax, or hemp seeds for extra protein and omega-3s.
• Add a spoonful of nut butter for a delicious, creamy boost.
• Choose whole grain options like oats, granola, or high-protein bagels.
• Pair meals with cottage cheese or plant-based milk (soy and pea protein milk are great choices!).

Egg-free breakfasts don’t have to be complicated. With a few simple swaps and easy recipes, you can make mornings less stressful and more delicious. Whether it’s the creamy overnight oats, the refreshing smoothie bowl, or a quick grab-and-go bagel, these meals have been total game changers in my house. The best part? My family loves them, and I feel good knowing we’re starting the day with something nutritious and satisfying.

Find these recipes and more delicious ideas on Healthy Family Project. Remember to pin every single meal!

The post Egg-Free Breakfast Ideas appeared first on Healthy Family Project.

We are collaborating with Julie Harrington, a registered dietitian and culinary nutrition chef, in a monthly series focused on the important role food plays in overall health. Additionally, we will share heart-healthy recipes to help you incorporate more fresh produce into your diet!

Heart disease is the leading cause of death in the United States, causing roughly 1 in 4 deaths. While this sounds scary, lifestyle changes like eating a healthy diet (watermelon is a heart-healthy food!) and getting regular exercise can greatly reduce your risk for heart disease.

We’re exploring why heart health is so important, the heart-healthy benefits of fresh watermelon and how to pair other heart-healthy foods with watermelon below.

Why is heart health important?

The heart plays a very important role in our bodies. It provides a steady flow that carries oxygen, fuel, hormones, and essential cells to every part of the body.

You are never too old or too young to begin taking care of your heart. Taking steps to follow a heart-healthy lifestyle at any age can prevent heart disease and lower your risk for a heart attack or stroke.

Eating a Heart-Healthy Diet

What we eat can make a big impact on protecting our hearts. There is no quick fix. The key is balanced eating for the long haul. A heart-healthy diet should focus on consuming:

• Fruits & vegetables
• Whole grains
• Lean protein
• Healthy fats

A heart-healthy diet also limits added sugars, sodium, and saturated & trans fats. Healthy eating for your heart should focus on the overall dietary pattern of intake instead of focusing on just one food or nutrient. Nothing fancy – just back to the basics.

Tips for eating a heart-healthy diet:

• Eat more fruits and vegetables. A diet full of fruits and vegetables is linked to healthier hearts due to their fiber content and powerful antioxidants. Remember to eat the rainbow (and we’re not talking about Skittles here!). Need a little recipe inspiration? We got you covered!
• Swap to whole grains. Whole grains contain the whole grain, including the bran, germ, and endosperm, providing more nutrients than refined grains that get stripped during processing. Whole grains provide dietary fiber, B vitamins, vitamin E, and healthy fats.
• Swap to healthy fats. Healthy fats are unsaturated fats, which are monounsaturated and polyunsaturated fats. A few examples are to swap out butter for olive oil, mayo for avocado, chips for nuts.
• Experiment with more spices and herbs. Too much sodium can increase the risk of developing high blood pressure, a major risk for heart disease. When cooking, explore your cabinet and experiment with the many spices and herbs to season food instead of just relying on salt.

Did you know? Salt’s purpose is to enhance the other flavors within the recipe. Salt is not meant to be the main source of seasoning in cooking.

What are the heart-healthy benefits of watermelon?

Watermelon proudly (and deservedly) is American Heart Association Heart-Check Certified. Watermelon also contains nutrients that support heart health, like magnesium (6% DV), which helps keep the heartbeat steady and phosphorus (2% DV), which has a role in the electrical activity of the heart.

Did you know? Watermelon is cholesterol-free, fat-free, sodium-free, and has 80 calories per serving!

An exciting area of study is the role of lycopene (a carotenoid found in watermelon and other red produce) in maintaining heart health. Lycopene (12.7 grams of lycopene per 2 cup serving) has been studied for its potential to reduce blood pressure in those with prehypertension or hypertension.

Whether consuming watermelon will achieve the results shown in this study in the general population is not yet known. Further research is needed with larger sample sizes and a longer duration is needed to fully determine the clinical implications.

Heart-Healthy Foods You Can Pair with Watermelon

It’s always watermelon season! From the U.S. to Mexico, watermelon refreshes and awakens year-round. While the word “watermelon” alone conjures up moments of free-spirited summertime—family BBQs, lazy beach days, and seasonal soirees—the reality is that watermelon is always nearby. This is thanks to the diversity of climates that enable watermelon to grow and thrive within arm’s reach of U.S. grocery stores and restaurants.

While watermelon is delicious as-is, pair it with other heart-healthy ingredients to enhance those flavors. Watermelon has a juicy, sweet taste. Try pairing these ingredients to enhance your palate by balancing the sweet taste.

Cheese

Cheese adds a pop of savory and salty when paired with watermelon. Try combinations like:

• Watermelon + arugula + parmesan + balsamic
• Watermelon + feta + mint or basil
• Watermelon + goat cheese + tomatoes

Honey

Drizzle or dip with honey to enhance the sweetness levels. Try combinations like:

• Watermelon + honey + pistachios
• Watermelon + honey + lemon juice
• Watermelon + honey + salt

Salt

Salt enhances the flavors of other ingredients. A sprinkle of salt to watermelon alone can make watermelon taste even sweeter.

• Watermelon + salt
• Watermelon + salt + honey
• Watermelon margherita with a salted glass rim

Spice

Add some heat! Counteract the sweet with a fiery flare. Try combinations like:

• Watermelon + jalapeno + lime
• Watermelon + onion + lime + chili

Citrus

Citrus can add brightness to watermelon by adding acid. Try combinations like:

• Watermelon + lime + poppy seeds
• Watermelon + jicama + ginger + lemon
• Watermelon lemonade

Other Fruits & Veggies

Pair with other refreshing fruits and vegetables. Try combinations like:

• Watermelon + cucumber
• Watermelon + cantaloupe + mint
• Watermelon + cucumber + red onion

Salmon

Get creative with salmon (which is full of its own heart-healthy benefits). Try combinations like:

• Watermelon + avocado + smoke salmon + cilantro
• Grilled salmon with watermelon salsa
• Salmon watermelon sliders

Looking for more watermelon inspiration? Try these recipes:

• Watermelon Cucumber Smoothie
• Holiday Watermelon Snack Board
• Baked Fish Tacos with Watermelon Rind Slaw
• Watermelon Rind BBQ Sauce
• Watermelon Salsa

Disclaimer: Before making any health or diet changes, please consult your doctor. The information shared as part of Food Rx is meant to be informative but not replace medical advice from your doctor.

Feel great about making this recipe! Not only are you creating something delicious, but you’re also supporting a cause. This post, along with others that feature our amazing brand partners National Watermelon Promotion Board, helps fund donations to Feeding America food banks. In 2023, an estimated 47 million people—about 1 in 7 Americans—faced food insecurity, according to Feeding America. Healthy Family Project has provided 22 million meals through our partnerships since 2014. Your visit helps sustain these donations, and we truly appreciate your support!

The post Food Rx: Heart-Healthy Benefits of Watermelon appeared first on Healthy Family Project.

Totes of Love is a great opportunity to support the cause and give back! By purchasing a tote, you will receive another one and get the chance to participate in the Totes of Love Giveaway!

Hunger doesn’t take a break, and food banks are always working hard to support families in need. That’s where Carry the Cause comes in—transforming a simple tote bag into a powerful way to give back. Shop now on our Shopify store. With every Carry the Cause tote bag, you’re not just getting a stylish and functional accessory—you’re directly helping families put food on the table.

Carry the Cause

Carry the Cause is a movement dedicated to fighting hunger by supporting Feeding America partner food banks. Every tote sold helps put food on the table for families who need it most.

And these aren’t just any tote bags! Made from durable, eco-friendly canvas, they’re designed for everything from grocery runs to daily errands, all while serving a greater purpose.

Introducing the Totes of Love Giveaway: Carry The Cause

Buy a Carry the Cause tote in February & get entered to win:

• 40oz Stanley Cup
• $100 Amazon Gift Card
• Healthy Family Project Cookbook
• Extra Carry the Cause Tote

Now, Your Help Is Important

Food banks often experience shortages in the months following peak donation seasons. However, just because the holidays are over doesn’t mean the need for food disappears. Your support keeps their shelves stocked and ensures families have the meals they need, no matter the time of year.

Helping MANNA FoodBank Recover After Hurricane Helena

One of the food banks benefiting from Carry the Cause is MANNA FoodBank, which serves families in Western North Carolina. After Hurricane Helena, MANNA faced a surge in demand for food assistance. With every tote purchased, you’re helping them continue their mission of feeding families in need and providing relief to those affected by the storm.

Our Partners Making a Difference

We’re proud to work alongside incredible partners who believe in the power of giving:

• Shuman Farms: Helping direct vital resources to MANNA FoodBank and ensuring families receive nutritious meals.
• Tasteful Selections: Providing support to hurricane-affected communities through Carry the Cause.
• Village Farms: Playing a key role in supplying meals to families struggling with food insecurity.

Join Us Today and Support the Cause!

Be part of something bigger—let’s make an impact together! Grab your Carry the Cause tote, share your support online, and enter to win in the Totes of Love Giveaway.

Every tote tells a story of kindness, and together, we can create a movement that carries on, one bag at a time.

Get your tote today and spread the love!

The post Totes of Love: One Bag, Big Impact appeared first on Healthy Family Project.

In February, we are encouraged to take part in the fight against heart disease. Explore healthy foods, appropriate portion sizes, and manageable lifestyle adjustments that promote heart health. Learn heart-healthy tips to enhance your overall well-being!

You can modify a healthy diet and lifestyle to decrease your risk of disease and increase your quality of life. Choosing to follow heart-healthy guidelines doesn’t mean having to eat bland foods. All foods can be incorporated into your meal plan if the quantity and frequency are in moderation.

It’s also important to talk your doctor and a registered dietitian about reducing cholesterol and fat (especially saturated fat) and finding out which portion sizes work best for you to maintain a healthy weight.

Fruits and vegetables contain essential vitamins, minerals and fiber that may help protect you from chronic diseases, like heart disease. Compared with people who consume a diet with only small amounts of fruits and vegetables, those who eat more generous amounts as part of a healthful diet are likely to have reduced risk of heart disease.

Healthy-Heart Meal Tips

Enjoy More:

• Fruits and Vegetables – fresh, canned or frozen are all good options
• Whole Grains – 100% whole wheat bread, brown rice, quinoa
• Plant-Based Proteins – Beans, nuts, seeds and legumes
• Lean Animal Protein – Fish, lean red meat and poultry
• Fat-Free and Low-Fat Dairy Products
• Healthy Fats – olive, peanut, and canola oils (some of my favorite oils used in roasting vegetables)

Eat Less:

• Sodium and Salt – instead, use herbs and spices to flavor foods
• Saturated Fat – found mostly in animal products; eat in moderation, watch portion size and choose leaner cuts of meat
• Sweets and Added Sugars – skip the soda, pastries and sugary cereals
• Trans Fat and Partially Hydrogenated Oils – Often found in margarine and salad dressings
• Canned fruits or vegetables with high-calorie sauces or added salt or sugars

While this is just a small snapshot of what I’m serving up at home to make heart-healthier meals, if you’re interested in learning more about heart disease and dietary prevention or maintenance, be sure to visit the American Heart Association website. It’s my one-stop shop for educational materials and resources regarding all things related to our heart!

February is also when we celebrate Valentine’s Day. It’s a holiday associated with love notes, roses, romantic dinners and candy. Valentine’s Day offers an opportunity to help children make a positive association with healthy choices and a healthy heart.

Tips to Encourage a Healthy Valentine’s Day for Your Family

• Kids can create their own personal Valentine’s Day cards for friends and family.
• Instead of sending candy to your child’s school or daycare, consider mini boxes of raisins or pretzels, or even pencils, erasers or stickers.
• Talk to your kids about activities that are heart-healthy, such as running, walking, skipping, and dancing.
• Discuss foods that promote a healthy heart such as water, fruits, veggies, whole grains & low-fat dairy.
• Surprise your kid with a heart-healthy lunchbox note on festive paper.
• Indulge in sweets with benefits. Instead of the standard box of milk chocolates, enjoy a few pieces of dark chocolate, which is rich in antioxidants.
• Plan a healthy Valentine’s meal. Our healthy, kid-friendly recipes, like these heart-shaped Flourless Berry Banana Pancakes, are perfect. Dessert can also be something simple but delicious such as fresh strawberries and low-fat whipped cream, topped with a few mini dark chocolate chips.
• If your kid comes home from school with a bag of candy, let him or her enjoy it, but in moderation. I have found that if I restrict my daughter’s candy, she tends to want it more. Instead, I let her pick a few of her favorite pieces to enjoy that day, then give her a couple per day (only if she asks).

Plan special family activities to center the holiday around family time; quality time is one of the most meaningful gifts. One of my family’s favorite Valentine’s Day activities is going around the dinner table and saying what we love about each member of our family. However, if you celebrate Valentine’s Day, make it heart-healthy with these tips.

The post Heart-Healthy Eating Tips for Your Family appeared first on Healthy Family Project.

Tiny immunity shots are powerhouses packed with immune-boosting ingredients like turmeric, echinacea, elderberry, and live probiotics. They provide the energy and support needed to keep up with a busy schedule.

Being a working mom is no easy feat. Between juggling school drop-offs, after-school activities, deadlines at work, and the endless cycle of laundry and meal prep, it often feels like there’s not a single moment left for myself. I know I’m not alone in this. As moms, we’re the ultimate multitaskers, but let’s be real: running on empty isn’t sustainable. That’s why I’ve started incorporating quick health boosts like immunity shots into my day—they’ve become my secret weapon to staying healthy, energized, and ready to face the chaos.

Let’s face it: parenting often means sacrificing sleep, skipping meals, and running on fumes. But as the saying goes, “You can’t pour from an empty cup.” I’ve learned that taking care of myself is not a luxury; it’s a necessity. Immunity shots have made it easier than ever to prioritize my health, even when life gets crazy.

The Power of a Quick Boost

Immunity shots are my go-to solution when I need a quick health pick-me-up. I love how they’re small enough to stash in my bag and packed with essential nutrients to help support my immune system, especially during cold and flu season.

• Turmeric and Ginger: These ingredients help reduce inflammation and keep my energy up, which is a lifesaver after a long day.
• Echinacea: This helps boost my body’s defenses, giving me peace of mind when everyone around me seems to be catching something.
• Probiotics: Gut health is so important, and probiotics keep my digestion on track—even when my meals are rushed.
• Elderberry: With its antioxidant properties, elderberry gives my immune system that extra edge.

How I Incorporate Immunity Shots Into My Day

I know how easy it is to say, “I don’t have time for self-care.” But these little shots make it so simple to fit healthy habits into even the busiest days. Here’s how I do it:

1. Morning Kickstart: I take an immunity shot first thing in the morning, right before my coffee. It’s a simple way to start the day feeling like I’m already winning.
2. Midday Pick-Me-Up: When the mid-afternoon slump hits, I reach for an immunity shot instead of a sugary snack or a second coffee. It’s a quick, refreshing boost that doesn’t leave me crashing later.
3. Post-Workout Recovery: On the days I manage to squeeze in a workout, an immunity shot helps me replenish and feel ready for whatever’s next.
4. Smoothie Upgrade: When I have a little extra time, I’ll toss an immunity shot into a smoothie. It’s a great way to mix things up, and my kids love it too!

Immunity Defense Smoothie Recipe

This Immunity Defense Smoothie has become a favorite in my house. It’s quick, easy, and packed with ingredients that support both my immune and gut health. Even my kids ask for it—which, let’s be honest, feels like a parenting win.

Ingredients:

• 1 immunity shot
• 1 cup filtered water
• ½ frozen banana
• 1 medium carrot
• ½ cup pineapple (fresh or frozen)
• ½ squeezed lemon

Directions:

1. Blend all ingredients in a blender until smooth.
2. Pour into your favorite glass, garnish with a lemon wedge or pineapple slice, and enjoy!

This smoothie is perfect for a busy morning or as a refreshing snack in the afternoon. It’s packed with vitamins, minerals, and probiotics to keep you feeling your best.

Why Self-Care Matters

I’ve learned the hard way that when I don’t take care of myself, everything—and everyone—suffers. Staying healthy and energized means I can show up as the mom, partner, and coworker I want to be. Taking a few seconds each day for something as simple as an immunity shot is a small act of self-care that makes a huge difference.

By incorporating little habits like this into my day, I’m prioritizing my health without adding extra stress or time commitments. And the best part? It sets a great example for my kids. They see that caring for yourself is important, even when life gets busy. Also, kids can understand that it is a healthy practice to boost their system with nutritious food at home.

A Little Effort Goes a Long Way

Being a working mom is a constant balancing act, but that doesn’t mean your health has to take a backseat. Immunity shots are a convenient, delicious, and effective way to support your immune system and keep your energy levels up. With just a few seconds each day, you can take a step toward better self-care and a healthier, happier you.

So the next time you’re rushing through the grocery store, grab a few immunity shots. Your future self—and your family—will thank you. Because when we take care of ourselves, we’re better equipped to take care of everything else.

For more recommendations about super parents’ self-care, check out our Podcast episode “Self-care for Parents.”

The post Immunity Shots: Quick Health Boosts for Super Parents appeared first on Healthy Family Project.