Even very young children can help choose and prepare meals. It’s not only educational and fun, but it also may be great for their long-term health.

Kids who take part in meal preparation are more likely to eat the food, even green vegetables!

How Kids Can Help with Meal Preparation

So what are the best ways to involve kids in meal prep? Try these strategies, depending on the child’s age and ability.

Preschoolers in the Kitchen

Toddlers can help a little by handing light items to the cook, rinsing fruits and vegetables, and tearing lettuce or other greens. A 3- or 4-year-old child can usually handle these steps:

• Helping to set the table
• Stirring batter
• Kneading dough
• Assembling a pizza
• Peeling oranges or bananas (and maybe a hard-boiled egg)
• Tossing a salad

5- to 8-year-old Kitchen Helpers

• Cutting soft fruits with a dull knife
• Measuring liquids
• Scrubbing potatoes
• Grating cheese
• Peeling onions
• Cracking raw eggs
• Loading the dishwasher

Cooking with Preteens

• Using a food processor
• Opening cans
• Cutting with a chef’s knife
• Cooking in the oven
• Baking breads

Teenagers and Kitchen Basics

• Using all appliances
• Cooking on an outdoor grill
• Purchasing groceries

Involved Kids Eat Better

“Encouraging parents to involve their children in the preparation of healthy and balanced meals could be a valuable intervention strategy to improve the diets and vegetable intake of children,” wrote the authors of a recent study. They compared two groups of 6- to 10-year-old kids and their reactions to a meal of pasta, chicken, cauliflower, and salad. One group participated in the food preparation along with a parent. The second group did not take part in the prep, but were served the same items.

Kids who helped in the kitchen ate significantly more salad and chicken than those who didn’t participate. Those in the first group also reported feeling more positive and “feeling in control” of the experience, the authors wrote.

It’s an astounding number: 54 million American adults report receiving a diagnosis of arthritis or similar joint disorder from their doctors. That’s about one in four Americans, “making arthritis one of the most common, if not most common, chronic medical condition,” says rheumatologist Nathan Wei, MD, director of the Arthritis Treatment Center, in Frederick, MD.  

Collagen & Joint Health

Collagen hydrolysate may help lessen joint pain. Collagen supplements supply a rich source of peptides and amino acids that the body needs to make collagen in joint cartilage. Studies show that collagen hydrolysate taken orally accumulates in cartilage. Other research indicates that statistically significant results start to occur after three months of supplementation, but not before.

These joint problems range from osteoarthritis and rheumatoid arthritis to gout, lupus, and fibromyalgia. It’s not just older people who suffer, as Dr. Wei points out: “Approximately 60 percent of those affected by arthritis are under the age of 65.”

Glucosamine/Chondroitin

People seeking relief from joint pain often take glucosamine- and chondroitin-containing supplements: Both ingredients rebuild joint cartilage. These heavy hitters are what Dr. Wei recommends to his patients who have osteoarthritis, and he takes them himself. The compounds have similar and complementary roles in the body.

“While the studies are in conflict, I believe there’s enough evidence to recommend it. The dosage I recommend is glucosamine 500 milligrams (mg)/chondroitin 400 mg, three capsules daily for one month, and then one capsule twice dai-ly,” he explains.

In a recent study, adults with knee osteoarthritis who supplemented with a combination including both glucosamine and chondroitin experienced improved walking speed (which is tied to a decrease in knee pain). It’s clear that these supplements, as a combination, reduced pain since those with knee osteoarthritis who started supplementing needed fewer NSAIDs (nonsteroidal anti-inflammatory drugs). NSAID use dropped by 7 percent in the first month of glucosamine/chondroitin supplementation and went down by 37 percent after three months of supplement use.

NSAIDs, such as aspirin, Celebrex, and Advil, ease joint pain while also reducing inflammation of joints and soft tissues, which is why so many people rely on them. But they do have downsides, which makes natural alternatives desirable.

NSAIDs work by blocking the production of prostaglandins (hormonelike substances that can trigger inflammation). But blocking these inflammation-promoting prostaglandins is also the source of NSAID side effects. Prostaglandins play other roles in the body. For example, they control the secretion of gastric juices and the mucus that lines the stomach. This is why NSAIDs are linked to ulcers and life-threatening gastric bleeding when used long term.

Fish Oil

Osteoarthritis is known as the wear-and-tear disease, since pain and disability stem from a wearing away of cartilage in the joint. Rheumatoid arthritis, however, relates to underlying inflammation as the core problem. Inflammation is a complex biological response that, under normal circumstances, initiates healing. In rheumatoid arthritis, however, the inflammation is without cause and becomes chronic. It is this chronic nature of the inflammation that becomes destructive to afflicted joints.

For patients experiencing inflammation-related joint issues, Dr. Wei recommends fish oil. Omega-3 fatty acids in fish oil fight inflammation, which helps in three key ways: decreased joint pain, less morning stiffness, and reduced reliance on NSAID medications for pain relief.

“Fish oil generally comes as a 360 mg capsule, and I recommend at least two a day,” says Dr. Wei. “Fish oil has also been shown to be valuable for patients with heart disease,” which makes this supplement valuable for multiple reasons.

Turmeric

The spice turmeric contains the active ingredient curcumin, which is a well-established antioxidant and an-ti-inflammatory. Joint function improves and pain is reduced when turmeric supplements are used.

A large body of research backs up the use of curcumin for healthier joints.

Turmeric comes in different forms, so Dr. Wei recommends following the manufacturers’ suggested dosing.

Additional Joint-Friendly Supplements

Consider these additional dietary supplements and herbs that Nathan Wei, MD, recommends for joint relief:

• Boswellia
• Bromelain
• Garlic
• Ginger

Slather It On

Arnica creams and gels can provide topical relief for sore joints. You simply rub the herb-based cream/gel onto your sore area to relieve pain and minimize swelling. When arnica gel went head to head with an ibuprofen gel in a group of 204 adults with osteoarthritis pain, the arnica alleviated symptoms and improved joint function as well as the ibuprofen. Considering that arnica comes with far fewer side effects than the conventional pain reliever, it’s certainly worth a try (except in those allergic to arnica or related plants, such as chamomile or marigolds).

It’s an apt coincidence that the abbreviation for aged garlic extract is “age.” as the body gets older, it may need help with the processes that maintain good health. And AGE is ready to step in.

What’s different about AGE?

Garlic not only provides a tasty addition to meals but also boasts many health benefits, including “antioxidants that support the body’s protective mechanisms against oxidative damage,” according to nutritionist Joe Leech, MSc. This is important as the body ages, as is protecting immunity. “Garlic supplements are known to boost the function of the immune system,” says Leech.

Aged garlic extract boosts health benefits, thanks to a proprietary preparation method, in which organically grown garlic is cleaned, sliced, and aged in stainless-steel containers for 20 months. This process results in odorless and more bioavailable compounds.

Benefits of Aged Garlic Extract

Taken together, cardiovascular diseases are the world’s leading cause of death. New studies show the protective effects of AGE on cardiovascular health, both with and without the risk factors that come with having diabetes.

AGE for Cardiovascular Health

A randomized, double-blind, placebo-controlled study found a significant inhibition of the progression of coronary artery calcification (atherosclerosis) in a group of adults who took 2,400 milligrams of aged garlic extract daily for one year, a result not found in the placebo group.

Another recent study investigated the effects of Kyolic AGE on cardiovascular health in middle-aged recreational endurance athletes. People were divided into three groups: one received a low AGE dose (1.2 grams/day) and the other a high AGE dose (2.4 g/day), while a control group received a placebo. Both AGE groups exhibited significant improvements in aerobic fitness metrics. The AGE groups also experienced quicker recovery times post-exercise compared to those who took the placebo.

Other benefits to the AGE group included risk factors for cardiovascular events, such as heart attack and stroke:

• lower blood pressure
• fasting blood glucose
• inflammatory markers

AGE for People with Diabetes

Heart disease is responsible for the deaths of nearly 70 percent of adults over the age of 65 who have diabetes, according to the American Heart Association. But the AHA considers diabetes to be a controllable risk factor.

Three new studies offer hope to those with diabetes who want to lower their risk of cardiovascular disease.

• Coronary Artery Plaque and Endothelial Cells

  A small randomized, double-blind, placebo-controlled study looked at coronary artery plaque in people with diabetes. While the group that received AGE exhibited a 29 percent reduction in unstable, fatty plaque over the course of the study, the placebo group saw a 57 percent progression in plaque.

  Endothelial cells, which line the circulatory system, control vascular relaxation and contraction and play a role in blood clotting and platelet adhesion.

• Cardio-Ankle Vascular Index

  Paving the way for further research into the effects of AGE on improving vascular endothelial function, a small, three-month study showed a larger reduction in the cardio-ankle vascular index (CAVI) of Type 2 diabetes patients who took AGE than in that of the placebo group.

  CAVI measures arterial stiffness from the ascending aorta to the ankle arteries.

• Ventricular Myocardial Mass

  The third study looked at left ventricular myocardial mass (LVM), an increase in which is an indicator of poor cardiac outcomes.

  After a year, researchers observed a trend toward a decreased LVM in the group taking AGE, and no change in the placebo group.

  The researchers suggest further trials with larger study populations and longer duration to understand the trend better.

The lymphatic system is a key player in fighting infection and promoting immunity—which means it’s a no-brainer that we should work to keep our lymph systems functioning smoothly and effectively. Want to kick-start your lymph circulation? Herbs can help.

What is the Lymph System?

The lymphatic system is a web of organs plus lymph nodes, ducts, and vessels that produce lymph and carry it from tissues to the bloodstream.

What does The Lymphatic System do?

The lymph system promotes liver function and immune function, and helps the body remove toxins from cells, organs, and tissues.

What is Lymph Fluid?

Lymph is a fluid that contains white blood cells.

While blood is pumped by the heart through the circulatory system, toxins and lymph are moved via muscles—through movement, breathing, and intestinal activity.

What do Lymph Nodes Do?

Lymph nodes filter the lymph, removing toxins like bacteria and cancer cells, and they make more white blood cells to fight off infection.

Caring for Your Lymph System

A strong lymph system helps prevent illness and disease, so it makes sense to keep yours in tip-top condition.

Herbs to Cleanse the Lymph System

Give your lymph system a cleanse with herbs in the form of teas, supplements, and topical compresses; some can even be tossed into your dinner. Here are some recommendations.

• Astragalus

  Cleanses the lymph and, combined with echinacea, eases swelling and congestion.

• Echinacea

  An anti-inflammatory that enhances the immune system.

• Dandelion

  A detoxifying agent that clears built-up waste from the lymph system.

• Devil’s Claw

  Stimulates the lymph system to boost draining, detox, and cleansing.

• Wild Indigo Root

  Increases lymph flow and helps cleanse the lymphatic system and reduce glandular swelling.

• Goldenseal

  An anti-inflammatory that promotes lymph system detox.

• Burdock

  A blood and lymph purifier that enhances liver, kidneys, digestion, and endocrine and lymphatic systems.

• Licorice Root

  A broad-spectrum, gentle detox agent.

• Edible Antioxidants

  These can spice up your meals—and give your lymphatic system an antioxidant boost at the same time!

  • Cilantro
  • Parsley
  • Ginger
  • Turmeric
  • Garlic
  • Oregano

Complementary Measures

Combine your herbal detox with other techniques for stimulating the lymph system. Here are a few to try.

• Lifestyle Changes

  • Eat a healthy diet.
  • Get plenty of sleep.
  • Take measures to keep stress down

• Exercise

  Moving your body encourages your lymph system to move, too, and to push toxins out. We recommended these techniques:

  • swimming
  • yoga
  • running
  • bouncing exercises:
    • jumping on a trampoline
    • skipping rope
    • doing squats

• Massage and Foam Rolling

  Treat yourself to a massage, or use a foam roller to give yourself one. It’s a great way to stimulate circulation and lymphatic flow while you relax.

• Dry Brushing

  Use a natural bristle brush, like a shower brush, to brush your dry skin. That will stimulate blood and lymph flow. Move the brush toward the heart.

• Hydration

  Drink plenty of water to flush out toxins.

• Taking Deep Breaths

  Create pumping action to keep the lymph system moving by breathing deeply.

When the going gets tough—when world class change beckons, and you know you must rise up and meet the moment—what is essential?

How do you actually weather this crisis? And how do you hang in there for the long haul?

This might be a sudden loss of your job or your home, or a major change in your relationship. Or perhaps a pandemic, or a massive civil rights movement comes to your door. How do you do what you’ve got to do, and still keep body and soul together?

Such times are rich with opportunity, but only if you play them right. And yet, so few of us are prepared to actually do that. What many know how to do in a crisis is to react. Perhaps that means freezing, or leaping into untethered action. Or sending text after text to anyone who will listen, all of them in caps.

Or maybe we just have a very public freak out on social media.

Ah, but friend, here is where the learning curve is.

This is exactly when you need to take a pause and crank up the self-care. If this seems counter-intuitive, bear with me for a moment.

You’ll know you need to do this if you feel your energy flagging, or you’re unable to sleep or even concentrate. Maybe you’re obsessively worrying, or constantly checking the news. You may feel uncomfortable in your own skin. Especially if world events, or events in your own life seem to be spiraling out of control. And most especially if you feel unsafe.

This is when a lesson is truly at hand, friend. Which is precisely why your body is talking to you.

Instead of reacting, I suggest you get grounded. For within that grounding, you’re going to actually find your marching orders. And they will be spot on.

Here is where you will gather your power.

A Roadmap for Self-Care

1. Stop and Get Clear

   Instead of racing off in the first direction you can think of, I suggest carving out some intentional alone time. Use it to find out just what is going on. What is your body, your heart and your soul trying to tell you?

   Give yourself enough time, whether it be an hour or a day or even a week, to find out what you need. This will be especially true of you have a big decision to make. For some marchers in recent Black Lives Matter protests, they simply quit their jobs and went out there and marched. They knew, deep in their gut, they had to do this. So there was real conviction.

   If you’re not clear yet on what to do first, take the time to find out. Pull out a journal and let your thoughts fly. Or if you’re inclined to meditate, go have a good long sit. Take a walk in nature and see if inspiration comes to you while you’re moving.  If you’re stressed out, take off your shoes and stand barefoot on the ground. Let yourself feel just how stable and solid the earth is beneath you.

   If you still feel muddled, you might even talk to a supportive friend.

   One way or another, make time to check in with yourself and spill what’s in your heart. Then listen attentively.

2. Stay Focused on You

   The temptation, of course, is to obsess on the other guy and spin your wheels, especially if you feel wronged. Yet, ultimately this is a waste of time. What is your plan of action? What are your needs? What has to happen before you can move forward?

   Keep checking in with yourself as time goes by. This is not a ‘one and done’ experience. The process of self-awareness is always growing and shifting, just as our needs are.

   By staying focused on yourself, you intuit each next step and marshal your resources. And you feed your mojo.

3. Get Organized

   Though it may be tempting to dive into what’s happening right now, think out your long-term strategy for the coming weeks and months. Ask yourself what you will need as you move forward.

   What can you let go of that will help you live lean, and operate unencumbered? What do you need to add that will boost your energy and your resolve? What will best support you and the plan you are making?

   This is not a place for wheel-spinning, but quiet determination. If you want to move out of a hopeless relationship, plot your exit. If you know you need to find a new job, review the status of your resume. Does it need a makeover? Or would a networking group be more beneficial?

4. Ask for Support

   What do you need right now … and can you attain that by yourself? If not, there is no shame in asking for help. In fact, there is power in including others—especially if their skill set in a particular area is better than our own.

   This is just being strategic. And yes, asking for support if it's a MAJOR piece of great self-care. If you’re not clear on who to ask, or where to find help, head back to number 1. You’ll get that inspiration if you tune in and listen for a while.

   You just have to slow down enough to get clear.

5. Take Conscious Action

   Whether it’s filing for a divorce, asking for a raise, or starting a movement, your job is simply to listen to your gut. Then take each step required, knowing you have your feet on the ground and you know what to do. If it feels right, do it.

   This is conscious action, and it’s marked by a wonderful, grounded sense of ease, calm. You know down deep you’re doing the right thing. And that you’re just where you need to be.

Make a Difference

This is how we can make a difference in the world, thanks to the healing power of self-care.

Your time is now.