3 TIPS TO GET YOUR PICKY EATERS TO EAT THE VEGGIES THEIR BODIES NEED GET READY FOR GOOD NUTRITION IN NOVEMBER! It might seem strange that November — when millions of Americans gather around the dinner table to show gratitude through lavish Thanksgiving feasts — has recently been dubbed Good Nutrition Month. But it’s true; now is the time to pay extra attention to the nutrients your body needs to maintain its healthy state through the new year. While mindful eating is a habit families know they should practice year-round, once the holiday season kicks into full gear, it becomes much easier to overlook. With colder weather keeping you inside, the cravings for heartier meals and delicious baked goods leave parents struggling to encourage their picky eaters to consume anything nutritious. If you’re finding it more difficult than usual to convince your child to eat their greens, here are some tips to keep in mind! 1. LET THEMHELP. If your child has grown out of the toddler stage and is still resistant to eating their vegetables, child psychologists say you should have them help with the cooking process. The excitement and anticipation that comes with getting to prepare the vegetables can encourage kids to try a couple bites during dinnertime. 2. CHEESE IT UP! Cheese can undoubtedly make veggies more appealing for your little ones. When making their favorite mac ‘n’ cheese dish, consider adding broccoli and peas to the sauce. The cheese will mask most of the veggie flavor, and your kids won’t care as much! Another option for really picky eaters is to purée vegetables, like sweet potatoes, into the cheese sauce. The bright orange color will mask the inclusion, ensuring your little one gets a good share of fiber-rich nutrients while being none the wiser. 3. GET ‘BEEFY’ WITH YOUR VEGGIES. If your kids are fans of meat-based pasta sauces, meatballs, or sloppy Joes, you can substitute some of the ground beef with finely chopped mushrooms. Since the meaty texture of the tasty fungi is similar to ground beef, it’ll be hard for kids to notice the difference. Riced cauliflower can also be mistaken for tender ground beef when cooked in darker sauces and gravies. While it can be frustrating to negotiate with a picky eater, especially during the holidays, don’t lose hope. Try out these three tasty tips and observe Good Nutrition Month with a little more ease.
HOW TO SAFELY CLEAN UP YOUR YARD
Avoid Injuries by Keeping This in Mind
People with trees in their yards face the same dilemma every fall: raking leaves. While it can be a good source of exercise, raking can cause back pain or injuries when not done correctly. WARMUP The reason many people experience pain or sustain injuries while raking is because their bodies aren’t used to the repetitive movement this chore requires. It’s important to take a few minutes beforehand to do a few warmup exercises. Use a few basic stretches such as the shoulder stretch, triceps stretch, hip flexor stretch, and the hamstring stretch. CHOOSE THE RIGHT RAKE Before you pick up your rake and head out the door, make sure to grab the right one. Your rake should be the appropriate size for you; using a rake that is too small or too tall can force you to bend or reach improperly. A rake should be no taller than the height from the ground to your chin. KEEP GOOD POSTURE Keeping your back straight and working in slow, moderate movements will significantly reduce the chance of back injuries. To avoid straining, switch the rake from your dominant side to the nondominant at regular intervals to avoid putting too much stress on one side of your body. TAKE BREAKS It’s important not to overexert yourself while you’re cleaning up your lawn. Often, people get caught up in their chores and want to finish as quickly as possible. However, taking frequent breaks allows you to have a recovery period before starting up again. This can be crucial, especially if you have a large yard. The most common injury we see at NOVA Chiropractic & Acupuncture is muscle strain in the lower back. If you experience pain after raking your yard, we recommend to ice the lower back or wherever the pain is for 15 minutes and then remove the ice for an hour. Repeat 3–4 times, until the area is no longer in pain. If the pain persists for the next few days, contact our office as soon as possible. Within 1–2 treatments, you’ll be back on your feet.
NovaChiroWellness.com
(703) 912-7822
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