Three Savory Spring Dishes

These light, healthy recipes are a delicious way to start the spring—enjoy!

Israeli (Pearl) Couscous Stuffed Eggplant

Make this versatile vegetarian dish with the spring vegetables of your choice for a lovely dinner or lunch.

INGREDIENTS

Vegetables

4 small eggplants, cut in half lengthwise
2 tablespoons extra virgin olive oil, divided
2 cloves garlic, minced
1/2 yellow onion, chopped
3 tablespoons fresh parsley, chopped, divided
1/2 cup whole wheat Israeli (pearl) dry couscous
1/2 cup plus 1 tablespoon water
1 1/2 cup assorted vegetables, chopped
1 cup canned white cannelloni beans (or chickpeas)

Spices
1/2 teaspoon garlic powder
1/2 teaspoon turmeric
1/2 teaspoon oregano
1/4 teaspoon ground black pepper
Smoked paprika, a pinch
1/4 teaspoon salt
1/4 teaspoon chili powder

Optional: Feta or goat cheese

PREPARATION

Preheat oven to 375°F
Line a baking sheet with parchment paper

Eggplant
Lightly coat cut side of eggplant with 1 tablespoon of the olive oil. Place cut side up on the baking sheet. Place in oven and roast 20 minutes. Turn eggplant over and roast for another 15 minutes. Remove from the oven and set aside.

Couscous
Prepare the couscous while the eggplant is in the oven:

In a skillet, heat 1/2 tablespoon of the olive oil over medium heat. Add garlic, onion, and parsley to the heated oil and sauté until the onions are translucent. Do not let the garlic brown. Remove from the heat and set aside onion mixture on a small plate.

In the same skillet, toast couscous over medium heat until lightly brown. Mix the garlic, onion, parsley mixture into the couscous and add the water. Bring to a boil and reduce heat to simmer. Cover and cook for 6 minutes until the couscous has absorbed all the liquid. Remove from heat and allow couscous to sit for 3 minutes. Place the prepared couscous in a bowl and set aside.

Heat 1/2 tablespoon of the olive oil in the skilled and add the chopped assorted vegetables of your choice. Sauté the vegetables until they are softened.

Return the couscous to the skillet with the vegetables. Stir in the beans and spices. Cook until warm, another 3-5 minutes.

ASSEMBLING

While the couscous and vegetable mixture cooks, gently scoop the flesh out of the roasted eggplant keeping the shell intact, using a spoon or knife. Add the eggplant flesh to the couscous mixture in the skillet and let it heat through.

Spoon the couscous-and-vegetable mixture into the hollowed out eggplant shells. Top with chopped parsley and the cheese, if you are using it.

Place the filled eggplants on the baking sheet and return to the oven. Roast for another 10 minutes, placing under the broiler for the last 2 minutes for an extra crispy top.

Serve warm

Spring Vegetable Soup

This soup is nutritious and easy to make with fresh vegetables and spices—ideal for lunch or as a first course for dinner.

INGREDIENTS

7 cups of water
10 small red potatoes, quartered
2 medium carrots, sliced 1/4 inch thick
2 celery ribs, sliced 1/4 inch thick
1 medium onion, coarsely chopped
1 large leek, sliced 1/4 inch thick
1/2 tablespoon kosher salt
1 lb green beans, cut into 1-inch lengths (or frozen peas)
2 tablespoon fresh parsley leaves, chopped
1 tablespoon fresh tarragon, chopped Freshly ground pepper

PREPARATION

In a large pot, combine the water with the red potatoes, carrots, celery, onion, and leek. Bring to a boil.
Add the salt and simmer over moderately low heat for 30 minutes.
Add the green beans and simmer until tender, 3 minutes.
Stir in the parsley and tarragon. Season with pepper and serve.

163 calories per serving | 4 servings per recipe

Chicken Fricassee

A “fricassee” is a lighter version of a stew that dates back to ancient times. This recipe is healthy, and satisfying. Start with a salad or serve with vegetables.

INGREDIENTS

3 teaspoons safflower oil, divided
1 leek, trimmed and sliced
8 oz white mushrooms, sliced
2 cloves garlic, minced
Salt and pepper to taste
1/4 cup of whole wheat pastry flour (or white whole wheat flour)
4 boneless, skinless chicken breasts (4 oz each)
1 1/4 cup low sodium chicken broth
3 tablespoon fresh tarragon, chopped and divided
1 teaspoon white wine vinegar (or lemon juice

PREPARATION

In a 12-inch nonstick skillet, heat 1 teaspoon of the oil on medium high. Add the leek, stirring occasionally, until liquid has evaporated.
Reduce heat to medium-low. Add garlic and the mushrooms. Cook for about 2 minutes until the mushrooms are barely brown and the garlic has softened.
Remove from heat; transfer mixture to a bowl, and set aside.
Wipe skillet with paper towel.
Prepare the chicken by patting dry with a paper towel. Season both sides with salt and pepper. Thoroughly coat each chicken breast with flour.
Add the remaining 2 teaspoons of oil to the skillet and heat on medium-high.
Cook the chicken until lightly browned on both sides, about 3 minutes per side.
Add broth and 2 tablespoons of the fresh tarragon.
When liquid starts to bubble, reduce heat and simmer for 3 minutes.
Turn chicken and simmer until it is cooked through, 3 to 4 more minutes.
Place each chicken breast on a plate (4 servings).
As broth continues to simmer, return mushroom mixture to the skillet.
Simmer for 2 to 3 minutes for flavors to combine.
Stir in vinegar or lemon juice. Remove skillet from heat. Spoon the sauce over each chicken breast.
Sprinkle with the remaining tablespoon of tarragon and serve

225 calories per serving | 4 servings per recipe

Endometriosis Can Be Difficult to Diagnose: Here’s Why and How to Talk With Your Doctor

Endometriosis is a condition in which tissue resembling the lining of the uterus grows outside of your uterus. Endometriosis is a chronic disease causing severe pelvic pain, pain during or after sex, and infertility, which in turn can all significantly affect your ability to enjoy life.

While there is no cure for endometriosis, it can be treated and symptoms can be managed with medicine and in some cases, surgery. Endometriosis may affect more than 11 percent of women between the ages of 15 and 44, according to the Office on Women’s Heath of the U.S. Department of Health and Human Services.

In this Q&A, Tamara Kolev, MD, explains some of the common misconceptions, why patients find their symptoms may be dismissed, and how patients can talk with their doctors about this condition.

What prevents early diagnosis of endometriosis?

Endometriosis is a very complex disease, and its diagnosis is often delayed due to a combination of factors. One of these factors is the presentation of variable, non-specific symptoms.

Tamara Kolev, MD

What does that mean?

Endometriosis can vary in intensity and type. Sometimes symptoms may overlap with gastrointestinal and genitourinary symptoms, which may make it harder to diagnose. We also do not have definitive diagnostic tools. Imaging can be helpful, but the standard diagnosis for endometriosis is histological diagnosis with surgery. Histological diagnosis is made by a pathologist after examining tissue samples after a biopsy or surgical removal of tissue. Often, endometriosis will not appear on an ultrasound, and small endometriosis implants may not even appear on an MRI. Patients may present with pain and receive imaging, but we cannot give them confirmatory diagnosis.

Are patients’ symptoms often dismissed before being correctly diagnosed with endometriosis?

Yes. Patients are dismissed all the time. One of the big issues patients face is societal normalization of menstrual pain, and the misconception that painful periods are normal. When these patients complain of painful periods, they’re told by providers that this is normal. This leads to a lack of awareness in some providers, when it comes to educating patients on what’s normal and what’s normal, not normal.

How long does it typically take before the condition is diagnosed?

Very often, providers and specialists experienced in this area of medicine can make a diagnosis in a matter of weeks or months. But it can take some patients several years or more to receive a proper diagnosis if their providers are not as familiar with endometriosis and its complex presentations.

How does a delay in diagnosis of endometriosis affect a patient’s fertility or overall quality of life?

Endometriosis can be a significant factor in fertility. Some studies have shown that between 30 to 50 percent of women with infertility ultimately receive an endometriosis diagnosis. Endometriosis can cause scar tissue or adhesions and can cause inflammation in the pelvic area. This can make it difficult for eggs to be fertilized or implant. Endometriosis can also affect ovarian reserve, which is the number of healthy, immature eggs in the ovaries. The longer that it takes for women to be diagnosed, the more it affects their fertility options for the future. Endometriosis is an extreme social and emotional burden. Endometriosis symptoms of chronic pelvic pain, painful intercourse, problems with bowel movement and urination can all significantly affect a patient’s ability to enjoy life.

How can early detection of endometriosis be improved?

Promoting health literacy among providers and patients is important. Patients need to be aware of endometriosis symptoms and when to seek help. Health care providers need to aware of symptoms of endometriosis and when it is appropriate to refer a patient to a specialist. There are also new developments in trying to identify more non-invasive testing, certain biomarkers, and improving our imaging technology to properly diagnose endometriosis.

What are some common misconceptions about endometriosis symptoms?

A common misconception is that painful periods are normal.  A certain degree of cramping can be common, however severe, debilitating pain that is affecting your daily life could be related to endometriosis. Another misconception is that endometriosis only causes pelvic pain. Other symptoms include:

  • Pain with urination
  • Diarrhea, constipation, nausea, vomiting
  • Pain with defecation

What should I do if my doctor dismisses my symptoms?

It’s very important to speak up and advocate for yourself. Document your symptoms. Keep a pain diary, so that when you go to your doctor, you can show them what you’re experiencing. Don’t be afraid to talk to your doctor. If you feel like your doctor is not listening to you, ask for a referral to a specialist or get a second opinion. There are other providers out there who will listen.

When to Seek an Autism Evaluation: Early Signs to Look For and Tips for Parents

Autism spectrum disorder (ASD) is a neurodevelopmental disorder that causes social, communication, and behavioral differences. Early identification can get children the support needed to promote optimal growth and development. Research has shown that early behavioral intervention can significantly improve outcomes.

Autism refers to a broad range of conditions and affects each person differently. The spectrum ranges from those with profound autism who are the most severely affected and use few to no words to those who are highly verbally fluent.

All autistic individuals display differences in social emotional-reciprocity, nonverbal communication, and the development and understanding of social relationships. Restricted and repetitive patterns of behavior are also a core feature of autism and can include sensory differences, fixated interests, insistence on sameness, or stereotyped speech and motor behavior.

“Autism is a constellation of differences in social communication and behavior and there is no single “red flag,” says Paige Siper, PhD, Chief Psychologist of the Seaver Autism Center for Research and Treatment at Mount Sinai. “Not all autistic children will exhibit these behaviors and not all individuals who exhibit these behaviors are autistic.”

Paige Siper, PhD, Chief Psychologist of the Seaver Autism Center for Research and Treatment at Mount Sinai

Dr. Siper explains the early signs to watch for and offers tips if concerns arise. “Trust your gut. You know your child best,” she adds. “If you have concerns about your child’s development, seek an evaluation or services to support your child.”

Here are early signs to watch for:

  • Your child is not meeting some or all developmental milestones. If your child is not meeting early motor, language, or social milestones share your concerns with your child’s pediatrician.
  • Social difficulties, such as lack of eye contact, lack of social smiling (smiling back when you smile at your child), difficulty directing and understanding facial expressions, and poor imitation or play skills.
  • Communication difficulties such as not responding to one’s name, trouble understanding and using language or gestures such as pointing, waving, or clapping.
  • Sensory differences characterized by over- or under-responsiveness (such as sensitivity to sounds or textures or lack of response to pain) or an intense interest in sensory aspects of the environment (such as peering closely at objects or repeatedly seeking out the feel or sound of certain objects).
  • Restricted or repetitive behaviors and interests, such as insistence on following specific routines, or repetitive speech and behavior.

Here are tips for parents:

 

  • Learn the signs, learn the milestones, and monitor your child’s development. If you have concerns about your child’s development (at any age), schedule an appointment with your child’s pediatrician to share your concerns and observations. You can refer to the Centers for Disease Control and Prevention (CDC) Developmental Milestones list as a guide. The CDC’s “Learn the Signs. Act Early” website provides resources to track milestones along with suggested activities to promote a child’s development from two months to five years old.
  • Autism and general developmental evaluations do not require a referral from a health care provider. If you have concerns about autism, an autism diagnostic evaluation by expert clinicians is recommended and can be scheduled at an autism center, such as the Seaver Autism Center at Mount Sinai.
  • You can obtain services through your state or school district. Early Intervention evaluations are available from birth to age three and will determine whether your child is eligible to receive services such as speech therapy, occupational therapy, or physical therapy through your states Department of Health. For children between the ages of three to five, evaluations can be requested through the Committee on Preschool Special Education (CPSE) and after age five, through an Individualized Education Program (IEP). If you are in New York, you can request an evaluation to determine whether your child qualifies for services by dialing 311.

Here’s Why You Should Be Eating Fiber

Fiber is a carbohydrate that cannot be digested or turned into sugar. Found in fruits, vegetables, legumes, and whole grains, fiber has numerous health benefits and reduces your risk for certain diseases, including obesity, heart disease, diabetes, and cancer.

Taylor Stein, RD

In this Q&A, Taylor Stein, MS, RD, CDN, Associate Researcher and Registered Dietitian at The Charles Bronfman Institute for Personalized Medicine, Icahn School of Medicine at Mount Sinai, explains the importance of fiber and how to get more of it in your diet.

Why is fiber beneficial?

Fiber feeds the bacteria in your digestive system that improve overall gut health, which in turn benefits your heart and immune system health. Additionally, fiber helps move stool through your colon, preventing constipation. Fiber is associated with decreased risk of heart disease by lowering the “bad” cholesterol, known as LDL cholesterol, which contributes to plaque buildup in the arteries. It also reduces your risk for colon cancer.

Can eating more fiber help me lose weight?

Yes. Plant-based foods like fruits and vegetables tend to be high in fiber and nutrition and low in calories. They make you feel full without having to eat many calories. For example, a cup of broccoli florets has about two-and-a-half grams of fiber and only 31 calories. In comparison, a slice of white bread could contain about 1 gram of fiber (depending on the size) and more than 100 calories.

Fiber also helps you feel full by slowing down digestion, which helps manage blood sugar and reduces your risk for developing diabetes.

How much fiber is recommended every day?

Women under 50 should have 25 grams per day or more; women over 50 should have 21 grams per day. Men younger than 50 should have 38 grams per day; men over 50 should have 30 grams per day. However, your fiber needs will vary based on your lifestyle—for example, people who exercise eat more on average. Generally, you should eat about 14 grams of fiber per 1,000 calories.

How can I know if I’m not getting enough fiber?

If you are constipated or not having regular bowel movements, experiencing diarrhea, or your cholesterol is high, you might not be getting enough fiber.

What are the risks of eating too much fiber?

Too much fiber can cause stomach upset, including bloating and gas. If you plan to increase your fiber, it’s a good idea to start slowly, while increasing water intake. Be sure to check nutritional labels—some products may contain more fiber than your body needs.

What is the difference between soluble and insoluble fiber?

While both types draw water into your intestines, soluble fiber dissolves and forms a gel-like substance while insoluble fiber makes stool bulky. Both help stool move through your digestive system and have unique health benefits.

Does it matter how much soluble versus insoluble fiber I eat?

Generally, you should get a variety. Most fruits and vegetables have a combination of soluble and insoluble fiber. Whether you should eat more of one versus the other depends. For example, if you have high cholesterol, you may benefit from eating more foods high in soluble fiber (oats, apples, bananas, avocado, beans). If you are constipated, eating more insoluble fiber (berries, leafy greens, nuts and seeds, beans) and increasing water intake will help.

What are some easy ways to get more fiber?

Include lots of plant-based foods—fruits, vegetables, whole grains, legumes—in every meal, and replace processed snacks, like chips, with whole foods, or foods without artificial ingredients and additives and are minimally processed. If you do purchase processed food, choose products that contain some fiber.

Does blending fruits and vegetables for smoothies mean I get less fiber than if I eat them without any processing?

No, the same amount of fiber is still there, but in smaller pieces. However, you may feel less full than if you eat whole foods.

Are fiber supplements beneficial?

The fiber in whole foods is superior to fiber supplements. While whole foods contain both soluble and insoluble fiber, most supplements only contain one type of fiber, and some have added sugar.

Generally, fiber supplements are beneficial for people with certain medical conditions, but these people may still need to get fiber from foods. Add an extra serving of seeds or half a cup of fruit at snack time.

What else should people know?

Some people should speak to their physician about whether they should limit fiber intake. This includes:

  • People with certain medical conditions, such as irritable bowel syndrome, Crohn’s disease, ulcerative colitis
  • People undergoing cancer treatment
  • People staring new medications or preparing for surgery.

Schedule an appointment with the Mount Sinai Physiolab for personalized health and awareness recommendations. Note: The Physiolab does not take insurance at this time.

Understanding Elbow Pain, And What You Can Do About It

Nearly everyone will experience elbow pain at some point in their lives. Tennis and golf enthusiasts are especially prone to such injuries. Baseball players, both professionals and little leaguers, often develop pain through over use of their arms.

But you don’t have to play sports to get elbow pain. Even office workers can cause damage to their elbow joints just by frequently resting their arms on the hard surface of a desk.

Given the number of bones, nerves, tendons, and ligaments that comprise the elbow joint, it’s easy to understand why your elbow can be prone to injury.

Dave Shukla, MD

In this Q&A, Dave Shukla, MD, an orthopedic surgeon at Mount Sinai Brooklyn, explains some of the most common causes of elbow pain and non-surgical and surgical treatment options, including recent advances in implant design and surgical techniquethat have improved the success rate of elbow replacements.

Why is the elbow such a complex joint?

The elbow is composed of the ulna and radius (bones of the forearm), the humorous (the bone in your upper arm); cartilage; and ligaments and muscles that surround the joint and keep the elbow stable. The elbow has two main nerves that signal pain: the ulnar nerve, which wraps around the exterior corner of the elbow, and the radial nerve, which runs on the front outside of the forearm.

What are the most common causes of elbow pain?

Many different issues can lead to pain in your elbow, ranging from repetitive conditions and overuse to injuries. This includes arthritis-related conditions, sprains and strains, and fractures. However, sports-related activities, notably tennis, golf, and baseball, are among the most common causes.

The pain from these sports activities can come on suddenly or gradually and may worsen with certain movements.

  • Tennis Elbow (lateral epicondylitis)

Tennis elbow results from overuse or injury. However, you do not need to be a tennis player to wind up with tennis elbow.  Any repetitive gripping or grasping activity can cause this problem including using a kitchen knife to cut meat; using hand-held tools (screwdriver or hammer); painting or drawing; and knitting or crocheting. Plumbers, carpenters, butchers, and painters are among those whose jobs require the types of motion that can lead to tennis elbow. Tennis elbow pain mostly occurs where the tendons of your forearm muscles attach to the bony bump on the outside of your elbow and possibly spreading into your forearm and wrist.

  • Golfer’s Elbow and Baseball Player’s Elbow (medial epicondylitis)

Any repetitive or forceful activities involving the wrist or fingers can result in this condition. The cause of golfer’s elbow is primarily damage to the muscles and tendons that control your wrist and fingers. The symptoms of golfer’s or baseball player’s elbow include pain on the inside of your elbow, or the “funny bone,” when you clench your hand into a fist.  Symptoms can also include weakness, stiffness, numbness, and tingling in the hand and wrist.

What treatments are available for tennis elbow, golfer’s elbow and baseball player’s elbow ?

Rest and physical therapy exercises are common treatments. Consult your health care provider before using any form of treatment. Simple stretches of the hand, wrist and arm, as well as grip strengthening, can often help repair the damage. Non-surgical treatments might include over-the-counter pain and anti-inflammatory medications.

How can I prevent elbow overuse injuries?

There are a number of simple things you can do.

  • For playing sports, ensure you have done the proper conditions and use warm-up exercises
  • Minimize the repeated impact on your elbow, such as avoiding resting your elbow on hard surfaces, especially at your desk.
  • Always use proper form and gear, pace yourself, gradually increase activity levels and mix up routines with other physical activities.

When should someone experiencing elbow pain see an orthopedic surgeon?

You should follow a simple rule that if conservative measures fail after six weeks, it’s time to see an orthopedic surgeon for further evaluation. Before seeking medical help, using home remedies can help. This includes basic things like:

  • Wrapping a towel around your elbow so that you don’t sleep with your elbow bent up all night.
  • Wear a baseball elbow pad and place it in the front of your elbow so that you don’t bend it.

If the pain does not subside after you have taken anti-inflammatory medications and used heat or ice or any other home remedy, you should see an orthopedic surgeon.

How is elbow pain diagnosed?

First an orthopedic surgeon will conduct a physical examination and take a medical history. The surgeon will also use radiological exams to determine best courses of treatment. At Mount Sinai Brooklyn, we commonly rely on a magnetic resonance imaging (MRI), a non-invasive test, because it  provides the most information.

Will my elbow pain resolve on its own?

Sometimes, elbow pain can go away on its own, especially if it’s due to a strain or sprain. These issues are usually minor, and with home care they can subside within a few weeks. However, many of the other more serious causes usually require some kind of treatment, especially if they don’t get better after a six weeks of conservative care at home.  

What non-surgical treatment options are available?

In most cases, mild elbow soreness can be treated by icing the area, refraining from pain-causing activities, and taking over-the-counter medications.  Persistent, worsening, or severe pain may need more formal treatment and should be evaluated by an orthopedic surgeon. In the case of sprains, strains, golf or tennis elbow, therapy is often used. Physical therapy will lead to a reduction in pain and add stability to the affected joints especially in people with osteoarthritis and rheumatoid arthritis. Oral anti-inflammatory medications can help alleviate pain and swelling. If needed, a cortisone injection maybe given to provide short-term pain relief for conditions such as osteoarthritis and tennis elbow.

What are the surgical options available for elbow pain?

Surgery may be needed if symptoms don’t improve after a few months of non-surgical, conservative therapies. At Mount Sinai Brooklyn, we use minimally invasive and/or arthroscopic surgery with most procedures performed as same day outpatient surgery. This approach allows patients to immediately begin their recovery at home. Surgical options include:

  • Arthroscopy—a minimally invasive procedure that uses small instruments to remove bone fragments, damaged cartilage, and bone spurs from the joint
  • Arthroplasty—a minimally invasive procedure used to replace damaged joints with an artificial one
  • Osteotomy—a procedure involving the removal of sections of the bone to ease symptoms and reduce any bone-on-bone contact
  • Synovectomy—a procedure involving the removal of the synovium, which is a thin layer of tissue surrounding each joint

Can my elbow joint be replaced like my knee or hip?

Orthopedic surgeons can replace the elbow joint just as they do with knee and hip joints. This surgery is called elbow arthroplasty. The surgery involves replacing one or more bones that meet in the elbow with parts made of metal and plastic (implants). In the past, elbow replacement surgery had a higher rate of complications than hip or knee joint replacement surgeries. However, recent advances in implant design and surgical techniques have improved the success rate of elbow replacements. 

How long will it take to recover from surgery?

After elbow surgery, most patients usually recover within two weeks, even patients undergoing elbow replacement surgery. A complete recovery that restores full range of motion might take up to three months.

Heart Healthy Exercise Tips for Babies and Young Children

Children who learn healthy habits early in life are likely to continue these practices as they grow older. There are some simple and fun heart-healthy activities that parents can promote on a regular basis to keep good cardiovascular health and set a course of healthy habits for life.

Samara Per, PT, DPT, CBIS

Samara Per, PT, DPT, CBIS, Senior Pediatric Physical Therapist in the Department of Rehabilitation and Human Performance at Mount Sinai, shares her exercise recommendations that kids of all ages can use to start practicing heart health.

“When thinking about how to best promote exercise in children, we can use play as an easy way to introduce and encourage movement,” she says. “Children are innately curious about their surroundings and how they can interact with their world. One of the best ways to support this is through purposeful play.”

Exercises for Newborns

  • Help newborns find their hands, encouraging them to bring their hands together and to their mouth so that they can learn about how their hands can be used to interact with their body.
  • Make sure that newborns spend time in various positions throughout the day when they are awake—including their sides and tummy to encourage strong postural muscles and allow them to learn about how their body can move on different surfaces.
  • Aim for 20 minutes of purposeful play a day to help a newborn’s development.
  • Encourage newborns to visually track high contrast baby cards to start to use their eye muscles so that they are better able to see and visually interact with their environment as they age.

Exercises for Babies

  • Place toys around your baby on the floor, just out of reach, to encourage movement around the environment. This allows babies to explore and learn new skills, such as rolling and crawling.
  • Once babies start to be on the move, further encourage skill development by moving toys to various surface heights. This can help to develop their muscles so they can sit, kneel, and stand all while focusing on play.
  • As babies age, increase their play time as their wake windows increase—aiming for 45 minutes of purposeful play a day.

Exercises for Toddlers and Young Children

  • Encourage everyday mobility by turning walking into adventures—make it fun by hiding toys around the house and yard, or perhaps go for a walk to collect leaves and sticks for an art project.
  • Encourage dancing or walking like your child’s favorite animal for increased endurance, such as crab walking and bear walking.
  • Kicking a ball back and forth, playing hopscotch or “Simon Says” are great for balance, and can help children to build a strong foundation for movement.
  • Once children have grown into toddlers and young children it is recommended to increase purposeful play to 60 minutes a day.

By incorporating simple exercises and body challenges into play, you can help contribute to heart health and encourage children to grow up with strong bodies.

 

Pin It on Pinterest