WELLNESS WEDNESDAYS: The Recipe for Happy, Healthy Kids

"Most cooks try to learn by making dishes.  Doesn't mean you can cook.  It means you can make that dish.  When you can cook is when you can go to a farmers market, buy a bunch of stuff, then go home and make something without looking at a recipe. Now you're cooking." 

                                                                                       --Tom Colicchio

What are the essential ingredients that parents need to ensure their children are both happy AND healthy?  Keep the following ingredients on hand at all times:

• A house filled with love and respect
• A kitchen where kids can learn to cook
• A family dinner table to eat together as a family most nights of the week and to share gratitude
• Hugs and laughter (unlimited quantities)
• Fresh, seasonal vegetables and fruits (more vegetables than fruits)
• Regular bedtimes so kids get enough sleep every night (key to helping kids AND adults stay at a healthy weight)
• The habit of turning off all computers and digital devices at least one hour before bedtime

By keeping your house and pantry well stocked with the above ingredients, you are well on your way to ensuring your children are healthy for their lifetime.

Wellness Wednesdays is celebrating its 300^th article for parents with this recipe.  As we approach our nation's Independence Day, celebrate your family and create your own recipes for healthy foods, healthy children, and healthy lives.  

Connect with local farmers at your local farmers markets.*  Teach your children about the benefits of eating locally grown foods from farmers who use non-GMO seeds and organic farming methods.  Celebrate health.  Celebrate life!

In gratitude,

Nancy Heinrich

Founder, Growing Healthy Kids, Inc.

*To find a farmers market near you, go to www.localharvest.org or click here.

International Day of the African Child 2016

The day of the African Child 

The 16^th of June commemorated the International Day of the African Child across the globe. This day was designated by the African Union in 1991 to reemphasise the importance of the rights of African children and to bring awareness to the problems facing children across the continent. African children across our continent are presented by severe danger now more than ever. In Nigeria Boko Haram continues to attack villages within the North East of Nigeria. In Libya civil war continues to rage on and in neighbouring Egypt continued instability threatens the lives of young children. The East of Africa does not fare much better than their West and North African counterparts with continued civil war in Northern Uganda and increased instability at the Ethiopian and Eritrean borders. 

Although currently less conflict prone Southern Africa is also faced by numerous crises. Since 2014 Southern African countries including Zambia, Zimbabwe, South Africa and Malawi have suffered prolonged periods of drought and crop failure due to the effects of El Nino. El Nino refers to the abnormal warming of water temperatures in the central and eastern equatorial Pacific Ocean that result in extreme changes in climate around the globe. The El Nino phenomenon has been worsened by climate change.  According to the Food Aid Organization (FAO), Southern Africa has been hit by the worst El Nino event in the last 50 years. Lesotho, Malawi and Zimbabwe have all declared national disasters due to the severe drought, consequent crop failure and food shortages. With this is mind it is important to remember that in every conflict and crisis that currently faces African countries it is the children that suffer the most. Children are our most valuable assets but also our most vulnerable. Conflict and crisis have made it difficult to ensure that children’s rights as stipulated by the legal frameworks of the African Charter of Children’s Rights (ACCR) and the United Nations Convention on the Rights of the Child (UNCR) are respected. The purpose of reflecting on the condition of our continent is not to champion the narrative of the doomed African continent but to emphasize the plight of children across our entire continent.  

 At Nhaka Foundation we have witnessed the effects of El Nino and climate change on children’s rights to adequate and culturally appropriate food in our own country Zimbabwe first hand. During our interactions with teachers within the Goromonzi district many recount how students walk long distances of about 8 kilometers to and from school having had nothing to eat. The situation is so bad that some pupils arrive at school so hungry that they faint. The responsibility to protect and to ensure that children are protected in crisis is not just up to the government and organizations but to society at large. As the old African saying goes, “It takes a village to raise a child”. Many repeat the age old statement “children are the future”. However, we forget that the quality of life children enjoy will influence the type of future they have and the leaders they become. A child’s situation today shapes their tomorrow.  

The IDAC is not only designated to bring awareness to the importance of protecting the rights of African children but also to celebrate their achievements and dignity. The majority of images that are disseminated by the media often misrepresent the African child. The images the world sees of African children are usually those of dirty, naked vulnerable or starving children, though true, this is not the only one side of the African Child’s story. African children are also strong, valuable members of the global community with so much more to contribute to the world if given the chance and opportunity. 

At Nhaka Foundation we believe that African children are just as important as any other children in the various parts of the world and they also deserve to be treated as such. On this day as we celebrate African children’s lives, their resilience and their achievements. Let us also honour and remember the memory of those African children whose lives were cut short whilst the world watched and those that endeavour to uphold the rights of all children.

Until next time,

Shona Musimbe

Media and Programs Intern

WELLNESS WEDNESDAYS: Fun Summer Foods for Kids

"The ultimate test of a moral society is the kind of world that it leaves to its children."  

                                                                   -Dietrich Bonhoeffer

Dear Parents,

Say “guacamole” 10 times real fast while jumping up and down on one foot.  Can you pronounce “jicama”?  Have you made starfruit (carambola), strawberry, and kiwi kebobs?

Making summertime memories and fun-filled adventures can be a challenge if you don’t plan.  Here are some ideas you can use to make this summer the best ever for your kids AND help them learn healthy eating habits on their terms:

• Every week between now and when school starts, ask your kids to pick out one new fruit or vegetable when you go shopping together. 
• Task the kids with researching what they choose, including its nutritional values, how to cut it up, and recipe ideas. 
• Let the kids decide how to eat each new vegetable or fruit.  Can it be eaten raw or does it need to be cooked?  Can you use it in a salad or as a snack? 
• Ask your kids to prepare a chart to track each week’s new treasure, what they made with it (if not eaten raw), and ask them to rate each item on a scale of “love it, it’s OK, or pass”.

Enjoy the summer.  Turn shopping trips into learning opportunities.  Go play! 

In gratitude,

Nancy Heinrich

Founder, Growing Healthy Kids, Inc.

WELLNESS WEDNESDAYS: Our Children's Mental Health

“The purpose of our existence is to seek happiness.” 

                                                           --Dalai Lama

“Love life.”  Those were the only words on a sign carried by a friend, Steve Fugate, on his 34,000 mile journeys around the United States.  Steve has lost both of his children.  His response to this horrible loss was to walk around the country-several times.  His precious children are both gone.  But this man fiercely loves life and by sharing his story, he teaches others how to love life.

In my work with people struggling from a lifetime of living with mental health issues, I often meet families who struggle because a child has a mental illness.  Some parents will do anything for their child and others decide that doing nothing and walking away is the best they can do.

Some conditions, such as bipolar, emerge in children when they are in their late teens and early twenties.  Learning disabilities are rampant among those I serve.  As someone who has always loved to read (I drove baby sitters crazy reading by flashlight under my covers late at night), it is heartbreaking to work with individuals with dyslexia who have never known what it is like to spend a Sunday lost in a good book. 

I want to introduce you to two people I have met in my journeys working with people with disabilities:

Alex, a wonderfully smart man who did not learn to read until he was 18. He is bipolar and has dyslexia.  No one noticed him struggling to read until he had lost his youth.  He shared that he tried to commit suicide several times because he knew he was different but did not know why.  He has spent a lifetime of regret wondering what would be different is someone had noticed his disability earlier and intervened sooner. 

Roger, a caring man who has never been able to keep a job more than a few months because of his disabilities until now because he is getting the supports he needs.  He has bipolar, learning disabilities, and barely reads, with no ability to understand numbers.  He struggles every day of his life with things most people take for granted.  He shared with me that when he was in public school, teachers knew he could not read or do math but they passed him from one grade to another anyway.  He said he felt ashamed to ask for help because he was the child and all the adults in his life just turned away and looked the other way.

Who are we as a country if we cannot recognize when a child is struggling with school work or missing school for unexplained reasons?  What kind of country are we that we allow children who through no fault of their own have dyslexia, learning disabilities, depression or attention deficit disorder to not be properly diagnosed and effectively treated? It takes a village to grow healthy children. 

Just as all children deserve access to healthy foods and time outside in nature, all children deserve access to mental health services and all children deserve happiness.  A young man called me this week to say that when he went to his first appointment for mental health care he was told that his copays were $40/visit, beyond his means.  Why should taking care of bipolar or social anxiety disorder cost more than a well child visit? 

We can do better.  Learn about the mental health resources in your community.  We are the village.  Help a child.  Listen.  As Steve Fugate knows too well, kids are really good at holding in their feelings.  Often we find out something is wrong when it is too late.  

Be the change you want to see in the world.  These are our children. Their mental health is directly related to the health of our communities.

For more information about mental health, please visit the National Institute of Mental Health website at www.nimh.nih.gov.

In gratitude,

Nancy Heinrich

Founder, Growing Healthy Kids, Inc.

A birth certificate: the Right to Identity

Dear Friends,

Under the United Nations Convention on the Rights of the Child (UNCR), of which Zimbabwe is a signatory, every child has the right to a name and a nationality. Under the birth and death Registration Act [5:02] of Zimbabwe it is mandatory to register the birth of a child within six weeks of their birth. The responsibility of registering the birth of a child is placed on the parents however society places this duty more on the mother. Under this law the occupier of the house the child is born in, headman in the village, caregiver, hospital officials, and any other person above 18 present at the birth can register the birth of a child.  Although a birth certificate may seem insignificant particularly to individuals who have them they serve many purposes and are essential to a child’s survival. 

Without a birth certificate children are vulnerable and susceptible to human trafficking by people who target vulnerable groups. Furthermore, without a birth certificate a child grows up stateless; meaning they do not belong to a nation and cannot vote, obtain any other national documents, be a beneficiary of certain state benefits, enrol into school or enter a civil marriage. To secure employment formally in Zimbabwe one requires an identity card and without a birth certificate as adults these children will not be able to take identity cards. Thus, without a birth certificate a child can never be formally employed as an adult. If a child under 18 without a birth certificate commits a serious crime and is liable to serve jail time the child will serve a sentence in a prison with adults as they cannot prove their age. Furthermore, there are certain sentences such as the death penalty that cannot be given to a child under 18. However, without a birth certificate to prove they are a child they can be sentenced to death. This document is therefore, an important tool in ensuring that children’s rights are respected in a court of law. Despite the importance of this document, according to UNICEF, one- in- three children under the age of five in the world are denied this right and do not have birth certificates.  According to a 1998 study done by UNICEF globally, rural populations have less access to legal registration and rural children are among the highest numbers without birth certificates. 

Recently, the Nhaka Foundation programs team held a parenting meeting at Mwanza Primary School in conjunction with the Legal Resources Foundation (LRF) to discuss the issue of birth certificates affecting the community. During this meeting parents themselves also expressed how a birth certificate secures rights to a lot of other documents such as a passport. In addition, many children without birth certificates in the Goromonzi area have had to drop out of school when they reach Grade 7 or are sent back to lower grades because they cannot register for the ZIMSEC examination.  A representative of the Legal Resources Foundation pointed out that, often parents realise the importance of this document too late such as when it is required for the child to register for the national final primary examination at grade 7 or when a child is meant to travel abroad. LRF also explained to parents that a birth certificate allows children to participate in national sports activities and when they are older they may be able to participate in global events. Without a birth certificate young children are vulnerable not only today but also in future. An education is a valuable asset but without a birth certificate many opportunities will be closed off. 

One issue that must not be overlooked is the role of parents and families. Children‘s development and their future successes are integrally linked to their families and parents. Speaking to parents at Mwanza revealed that parents wanted to secure this right for their children but there were several obstacles that prevented them. Each situation was unique and often complicated. Some parents explained that they did not have birth certificates themselves, and had no living relatives to attest to the fact that they knew of their birth parents and birthplace. Others were guardians of children whose living relatives had abandoned them or whose parents had died. 

In situations where a child does not have a birth certificate the role of the parent is paramount as they must not give up in order to secure their child’s future. Parents must attempt to pursue all avenues in order to ensure that their children have this right although processes may often be complicated and long. Parents must look ahead and at the end goal that a birth certificate will give their children an opportunity to succeed. At Nhaka Foundation we believe in leaving an inheritance for the next generation that will help them in their own endeavours and aid them in reaching their full potential long after their parents and guardians are long gone. A birth certificate is part of leaving a lasting legacy for the next generation. 

Until next time,

Shona Musimbe,

Programs/Media Intern

Nhaka Foundation 

WELLNESS WEDNESDAYS: Tomatoes, Diabetes and Alzheimer's

“The idea that your risk for Alzheimer’s is tied to diabetes may seem inconceivable at first.  But it makes sense when you consider the relationships shared between these two ailments.  Diabetes is characterized by elevated blood sugar.  And elevated blood sugar is toxic to brain cells.”  

                                            --David Perlmutter, MD, author of The Grain Brain

Heirloom tomatoes from my local farmer's market

I love tomatoes in the summertime.  When tomatoes show up at the local farmers markets, it makes my heart sing!   There is nothing is better on a summer day than a sliced tomato with fresh mozzarella, basil and a drizzle of fig-infused vinegar! 

If you read Wellness Wednesdays, then you know about the connection between high blood sugar and Alzheimer’s.  Starting with my first book, Healthy Living with Diabetes: One Small Step at a Time (www.ourlittlebooks.com), raising awareness about the connection between diabetes and Alzheimer’s has been part of the mission of the Growing Healthy Kids organization.

With the growing incidence of diabetes and prediabetes in the U.S., it is surprising to me that more health care professionals are not actively involved in educating their patients with diabetes about this connection and doing everything in their power to teach their patients how to control and reverse diabetes.  Eat less sugar and wheat; they feed an inflammation that affects the health of our brains. Eat more tomatoes, squash, and broccoli.  Food matters!

Below is a recipe I adapted from The Grain Brain Cookbook by Dr. Perlmutter.  Enjoy!   

GROWING HEALTHY KIDS:  Our Recipe Collection

Roasted Tomatoes

Ingredients:

• ·        4 large ripe but firm tomatoes
• ·        8 Tablespoons grated Parmesan cheese
• ·        2 Tablespoons almond flour
• ·        1 Tablespoon chopped fresh basil
• ·        2 Tablespoons extra virgin olive oil
• ·        Pink Himalayan sea salt and fresh ground black pepper

Directions: 

• Preheat oven to 375 degrees.
• Cut each tomato in half crosswise.
• Combine cheese and basil in small bowl.  
• Spoon equal portions of the mixture on the cut side of each tomato half.  
• Drizzle with olive oil, season with salt and pepper. 
• Place tomatoes, cut-side up, on a baking sheet.  
• Bake about 10 minutes.  If desired, place under broiler until top is bubbling.

Serve immediately.

In gratitude,

Nancy Heinrich

Founder, Growing Healthy Kids, Inc.

Nail Fungus - No Need To Keep Living With The Infection

Nail disorders are rarely disabling or even painful. But they are a nuisance. One of the most common problems is toenail fungus (medical name onychomysosis)-about 15% of people have it, including nearly half of those over 70.

This infection has received a great deal of press and advertisement time, as there are finally therapies that actually successfully eradicate these infections.

A fast overview of the disease can really help us to get rid of it.

The body normally hosts a variety of microorganisms, such as bacteria and fungi. Some of these are useful to the body. Others may multiply rapidly and form infections. Fungi can live on the dead tissues of the hair, nails, as well as outer skin layers. An infection of nail fungus (called-onychomycosis) occurs when fungi infect one or more of your nails. Onychomycosis usually begins as a white or yellow spot under the tip of the fingernail or toenail. This particular commonly affects toe nails rather than finger nails. The infection actually eats your skin and toenail, so it may continue growing and may spread to other fingernails. Your toenails may look "different, " be so thick they're hard to trim, and may cause you discomfort, pain or even tenderness that disrupts daily activities. The prevalence of onychomycosis is about 15% in the adult population.

Infections of toe nail fungus account for about half of all nail problems. These bacterial infections usually develop on fingernails or toenails continually exposed to warm, moist environments, such as sweaty shoes or shower floors. fingernail infections may be difficult to treat and may recur often.

What are the symptoms of nail bed infection?

Anyone can get the fungal claw infection. They are especially common in people with diabetes or perhaps circulation issues. Children hardly ever get fungal nail attacks.

Primarily you may see, smell, or feel a projectile fungus infection once it takes hold.

Nails may look brownish, yellowish, or have little white-colored patches. Some may even be brown or maybe black.

Nails may get flaky, brittle, and also chipped.

Bits of "gunk" as well as debris might collect under your claws.

Your finger nails may odor bad.

Fingernails may get therefore thick which wearing footwear causes pain.

Discomfort from the infection may make it hard to walk, work, or do other activities.

These symptoms may not get better. In fact , if nail fungus infections are not treated, they may get worse.

First, your healthcare provider will look closely at your fingernails and toenails. If your doctor thinks you have nail fungi, he may perform a test. Your healthcare provider may possibly clip off a small piece of your fasten so that it can be examined. It may be examined in the office or sent out to a lab. This is the only way to know if you really have nail fungus infection. The sooner you visit your doctor and get diagnosed, the sooner, you can stop the infection from getting worse and begin to see healthier nails grow again. Fungal nail infection may be difficult to treat and may become a reservoir for yeast organisms, causing their recurrence in the pores and skin or or perhaps.

What are the causes of the nail infection and how did you get it?

Toenail fungus is made up of tiny organisms that can invade fingernails along with toenails. These organisms are called dermatophytes. Toe nail fungus is very common. The nail infection moves in under the toenail. The toe nail provides a safe place for the fungus in addition to protects this while it grows. Anything that damages a fingernail can make it easier for the candida to move in, such as:

An injury (like banging a fingernail with a hammer)

Tight sneakers that pinch the toes

Other risk factors that can increase your risk of developing nail bed fungus are:

Wearing socks and shoes or boots that hinder ventilation and don't absorb perspiration

Perspiring heavily

Walking barefoot in damp public places, such as swimming pools, gyms plus shower rooms

Smoking

People whose hands are often wet (for example, dishwashers within restaurants and even professional house cleaners) are more likely to get candica fingernail microbe infections.

That's why it's so hard to reach and stop claw fungus. Most often, nail virus appears in the toenails. This is because socks together with shoes keep the toenails dark, warm, and moist. This is a perfect place for the contamination to grow. The actual organisms that make up nail illness can sometimes distribute from one person to another because these organisms can easily live where the air is often moist as well as people's feet are bare. This can happen in locations like bath stalls, bathrooms, or locker rooms. Fingernail fungus may also spread from one of your nails to other fingernails. People with diabetes are nearly three times more likely to get projectile fungus infection as people without diabetes. Because people with diabetic have circulation problems, left untreated, chlamydia can often lead to more severe health problems on the foot.

How to take care on the infection?

Here are some things you can do to take care of your nails if you have a fungal infection:

Keep your toenails cut short and file down any thick areas.

Don't use the same nail trimmer or document on healthy nails and also infected fingernails or toenails. If you have your own nails professionally manicured, you should bring your own nail files and trimmers from home.

Wear waterproof gloves for damp work (like washing dishes or floors). To protect your current fingers, wear 100 percent cotton gloves for dry function.

Wear 100 percent cotton stockings. Change your clothes when they are moist from sweat or if your feet get wet. Put on clean, dry socks every day.

Wear shoes and boots with good support and a wide toe area. Don't wear pointed shoes that will press your own personal toes together.

Avoid walking barefoot in public areas, for example locker areas.

These are just some simple steps to do for your contamination. The first step to beating fasten fungus is getting a diagnosis. Your doctor will likely examine your claws first. Knowing the cause of your personal infection helps determine the best course of treatment. When your doctor diagnose your illness, he will (most often) prescribe you some oral antifungal medication. It's quite impossible to beat fungus without proper medications.

These days there is one very effective drug to treat nail fungus. Lamisil (Terbinafine hydrochloride) is prescribed for the treatment of onychomycosis of the toenail or simply fingernail due to dermatophytes. Terbinafine is in a class of medications called antifungals. It works by stopping the growth of fungi. The particular fungus below your finger nails is attracted to keratin, one of the substances in your nails along with skin. Typically the fungus feeds on keratin deep underneath the nail within the nail bed. Terbinafine is also interested in keratin. It can be there in order to attack the problem. Surface treatments may not be able to reach that in sufficient amounts, thus terbinafine hydrochloride is given orally in tablet form, which is absorbed through the bloodstream to achieve the infection. Lamisil Tablets are the #1 recommended treatment with regard to nail fungus infection worldwide. And because nail disease can be and so tough to treat, the medicine from Lamisil Tablets will stay inside the nail bed months after your individual prescription is done and continue fighting the bacterial infection so you can develop clearer, more healthy nails. Terbinafine comes as a tablet to take by mouth. It is usually taken regarding 6 weeks for finger nail fungus and once a day intended for 12 several weeks for nail fungus, but you won't see the end result associated with treatment until the nail develops back completely. It may take four to 12 months to eliminate an infection.

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Keywords: nail, infection, fungus, nails, toenails, infections, fingernails, fingernail, people, organisms, toenail, fungi

Description: nail disorders are rarely disabling or even painful. but they are a nuisance. one of the most common problems is toenail fungus (medical name