Are you a 'whip' at wellness?

Wellness is a comprehensive concept of taking care of your body, mind, and soul through the food you intake, the rest you get, and how you limber the body through exercise. These lessons can be learned at an early age. And from my experience, I find that children are ready and willing. They want to be involved and will take ownership of the process if they understand why and how. 

The process begins with routines that incorporate activities for all three. Here is an example of a few hallway steps that starts immediately after the kids get off the bus.

1. Assess the homework and get it out of the way before 'play time.' (You can divide it up into smaller portions throughout the evening to manage around other activities if needed.)
2. Offer a 'healthy' snack. (Kids need lots of fuel … good fuel that is!)
3. Encourage outside play and do not settle for the easy choice of TV or Wii.
4. Give them chores at dinner such as asking them to get the vegetables out of the refrigerator. (You can make a counting or color game out of it … such as "I spy … "
5. Let them help with dinner preparation whenever possible. (They can't mess up the kitchen any worse than when I make my fabulous belgium waffles and omelet breakfasts.)
6. Consider their taste buds when you plan the meal. Just because it is good for them does not always mean they're going to like the taste of it. And, if you plan an alternative selection be sure that it is just as healthy. (Note: try to stay away from the easy to fix items like breaded chicken and fries cooked in the microwave.)
7. Eat together as a family and give them a chance to ask for the blessing. Continue the meal with questions about their day. Give them plenty of time to share.
8. Allow for free time before winding down for the evening. (This is their opportunity to pick an activity.)
9. Finish up with the evening bath and quiet time (or what we call inside hallway voice).
10. Read silently, read aloud, or read together a story before that gentle nite-nite kiss and last drink of juice is given.

Before signing off, take a look at this simple dish that you and the kids can 'whip' up. Try this recipe for "Whipped Cauliflower" given to us by a friend, then be sure to share the scoop and talk back with Troy.

WHIPPED CAULIFLOWER: PREP TIME: 10 Min and COOK TIME: 10 Min

INGREDIENTS

• 1 medium head cauliflower, cut into florets
• 1/4 cup fat-free milk
• 2 tablespoons canola oil
• 1/4 teaspoon salt
• 1/8 teaspoon white pepper

DIRECTIONS

• Place cauliflower in a steamer basket; place in a saucepan over 1 in. of water.
• Bring to a boil; cover and steam for 8-10 minutes or until tender.
• Cool slightly.
• Place the milk and oil in a blender or food processor.
• Add the cauliflower, salt and pepper; cover and process until blended.
• Transfer to a bowl.
• Serve immediately.

FOOTNOTE Nutritional Analysis: 1/2 cup equals 105 calories, 7 g fat (1 g saturated fat), 1 mg cholesterol, 199 mg sodium, 8 g carbohydrate, 4 g fiber, 3 g protein. Diabetic Exchanges: 1-1/2 fat, 1 vegetable.