WELLNESS NEWSLETTER. Over the past 15 years, research has shown the beneficial impact of family meals:

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1 IN THIS ISSUE: The Family Table Nutritious Valentine s Day Party Snack Ideas Featured Valentine s Day Recipe Did You Know? Upcoming Events in Shoreline The Family Table What is one of the most important things you can do for your kids? Eat dinner together with them. Sitting down and having a meal may be the only time of day when the family can connect and spend quality time together. It s a space to share stories and laughs. It s a chance for children to learn about family and cultural values and traditions. Over the past 15 years, research has shown the beneficial impact of family meals: WELLNESS NEWSLETTER Frequent family dinners may improve the vocabulary of young children FEBRUARY 2018 There is a positive association between family dinner frequency and academic performance more family dinners, higher grades Children who eat regular family dinners are also more likely to consume more nutrient-dense foods (like fruits and vegetables), be of normal weight, and have less disordered eating Consistent family dinners are also linked to lowering high-risk teenage behavior (such as drug use, binge drinking, and violence) and increasing positive behaviors (such as having positive self-esteem and an optimistic outlook on life) There s no magic number as to how many nights a week families should eat together, but researchers have found that families who shared a meal at least three nights a week had great benefits. Dinner does not necessarily have to be the designated meal to be eaten together either breakfast or weekend lunches work, too! Eating meals as a family can also come with a set of challenges: the many distractions of today s world (phone use and watching TV), arguing at the table, keeping teenagers interested, etc. For troubleshooting some of these challenges, visit: Some Quick Tips on Planning Dinners Both parents and students are busier than ever. So time can be a huge obstacle to families having dinner together. Family dinners, however, do not have to be gourmet meals that took more than 2 hours to make. Here are some tips to make family dinners happen: Plan Ahead Plan a few meals on the weekend and go on a one-stop grocery run for everything you need Cook a big batch or double batch of soup or casserole, and then freeze it for later just defrost in the fridge the night before! Keep it Simple Take advantage of some store-bought ingredients that saves you a step or two in cooking: pre-cut vegetables, pre-made sauces, canned beans, etc. Try one-pot or slow cooker recipes like soups or chili s Schedule It Look at each family member s schedules and aim to have dinner on as many days as it is possible, then write it down in your calendar

2 PAGE 2 Valentine s Day Party Snack Ideas Conversation Cuties Transfer the Valentine s Day messages that are typically written on candy onto something more healthy and nutritious! Use different colored permanent markers to create a fun batch of snacks for your children s party. Example messages: - Cutie - You rock! - You re so sweet - Smile Fruit Salad Cups A Valentine s Day card and treat all in one! Here s how: 1. Print free Valentine fruit pun sticker labels online at: healthy-treats-for-kids-free-printablevalentine-fruit-labels/ 2. Make your own fruit salad with an assortment of fresh fruit and pack into clear cups or purchase prepackaged fruit cups. 3. Label each cup with a fruit pun sticker! Heart-Shaped Sandwiches 36 slices of whole wheat bread 2 medium-sized cucumbers, thinly sliced 10 oz. cream cheese Make a sandwich with 0.5 oz. cream cheese and a layer of thinly sliced cucumbers. Cut into heart shapes with cookie cutter. Repeat with the remaining slices of bread. Nutrition Facts (per sandwich): 171 kcal, 6g total fat (3%), 0g sat fat, 271 mg sodium, 23g total carb, 4g fiber, 2g sugar, 9g protein

3 Valentine Snack Mix PAGE 3 5 cups Toasted Oat Cereal 10 oz. pretzels 1 1/4 cup dried cranberries 1 1/4 cup roasted sunflower seeds, unsalted 1. Combine all ingredients in a large bowl 2. Separate into 20 individual serving bags or cups. Nutrition Facts (per serving): 170 kcal, 1g fat (5.3%), 0g sat fat, 191mg sodium, 39.5g total carb, 2g fiber, 2.2g sugar, 3.5g protein Heart-Shaped Cereal Marshmallow Bars 3 Tbsp butter 1 bag (10.5 oz) miniature marshmallows 5 cups Toasted Oat Cereal 1. Butter a 13x9-inch pan. 2. Melt the butter in a large saucepan over low heat. Add marshmallows and stir until all melted and well-blended. Cook for 1-2 minutes longer, stirring constantly. Remove from heat. 3. Add cereal, and stir until well-coated. Using wax paper, press marshmallow mixture evenly and firmly in prepared pan. Let the treats cool completely. 4. Using a heart-shaped cookie cutter, cut the treats into heart shapes. Nutrition Facts (per serving): 84 kcal, 2g fat (2%), 0g sat fat, 28mg sodium, 17g total carb, 1g fiber, 7g sugar, 1g protein

4 - Featured Valentine s Day Recipe - PAGE 4 Healthy Raspberry Oatmeal Cookies Yield: 15 cookies 1 cup (100g) instant oats 3/4 cup (90g) whole wheat or gluten-free flour 1 1/2 teaspoon baking powder 1/2 teaspoon ground cinnamon 1/8 teaspoon salt 2 tablespoon (28g) coconut oil or unsalted butter, melted 1 large egg, room temperature 1 teaspoon vanilla extract 1/2 cup (120 ml) honey 6 tablespoons (53g) fresh raspberries, diced 1. In a medium bowl, whisk together the oats, flour, baking powder, cinnamon, and salt. In a separate bowl, whisk together the coconut oil, egg, and vanilla. Stir in the honey until thoroughly incorporated. 2. Add in the flour mixture, stirring just until incorporated. Fold in the raspberries. Chill the dough for at least 30 minutes (if chilling longer, cover with plastic wrap, ensuring it touches the entire surface of the cookie dough). 3. Preheat the oven to 325 degrees F, and line a baking sheet with parchment paper. 4. Drop the cookie dough into 15 rounded scoops on the baking sheet (if chilled longer than 1.5 hours, flatten slightly). 5. Bake at 325 degrees F for minutes. Cool on the baking sheet for at least 15 minutes before turning out onto a wire rack. Notes: It s important to measure both the oats and flour correctly, using the spoon-and-level method. If scooped from the container using the measuring cup, you ll end up with 1.5 times as much, which will dry out your cookies and make them crumbly. To make your own instant oats, pulse 1 cup of old-fashioned oats in a food processor 5-8 times. If the cookies are still really flimsy after cooling on the baking sheet for 15 minutes and threaten to break apart, let them cool completely on the baking sheet. That won t let them crisp up too much, and they ll stay soft for an entire week! Nutrition Facts (per cookie): 98 kcal, 2.7 g total fat (2.5%), 0 g sat fat, 73 mg sodium, 18 g total carb, 1.5 g fiber, 9.5 g sugar Reprinted from Amy s Healthy Baking at

5 Did You Know? PAGE 5 Did you know? Statewide, more students who do not usually eat dinner with their families report lower grades in school (C s, D s, or F s) compared to youth who do. In Shoreline, here are the percentages of kids who do not eat dinner with their family: 34% of 8th graders 41% of 10th graders 51% of 12th graders According to the Dietary Guidelines Advisory Committee Report, research suggests that children who do not routinely eat breakfast have an increased risk of becoming overweight. Research also suggests that children consuming a balanced breakfast have more stable energy level (affecting mood and behavior) and improved concentration, memory recall, and comprehension. In Shoreline, here are the percentages of kids who, when surveyed, reported that they did not eat breakfast yesterday: 28% of 8th graders 33% of 10th graders 42% of 12th graders Did you know? All the schools in Shoreline offer a breakfast program, and anyone who qualifies for free or reduced meals can eat for free. For full-priced students, the cost is only $1.75 in Elementary Schools and $2.00 in Secondary Schools. Statistics from the Healthy Youth Survey: Dietary Behaviors For Shoreline School District Upcoming Events and Opportunities Tween Night: Saturday, Feb. 10th Richmond Highlands Recreation Center Ages Admission: Free! Middle School Night: Saturday, Feb. 17th Richmond Highlands Recreation Center Age: 7th and 8th graders Admission: Free! Seattle Bike and Pike: Saturday, Feb. 24th R+E Cycles Come join R+E Cycles for an opportunity to meet one-on-one with the NW s cycling gurus! This event showcases some of Seattle s small businesses, while raising money for Food Life line. Admission: Free! Looking for a place to volunteer? Check out Hopelink: a local, nonprofit organization working to end poverty in the community. This great organization is always on the lookout for volunteers! Hopelink has an extensive food assistance program that reaches out and serves 15,000 people each year through five food banks and other programs. For individual volunteering opportunities, visit: Additional opportunities include: organizing a food drive with your group or organization, community service, and other group volunteering opportunities. Hopelink also accepts donated foods, goods, and monetary contributions!