My children -- like many of their peers -- spend far less time in the fresh air than kids did in the past. That's unfortunate, experts say, since communing with nature offers so many benefits. Outdoor time helps kids get exercise, stimulates their senses, and promotes cognitive development. And it can also make children more relaxed. "Kids experience tremendous stress reduction from even a little contact with nature," says Richard Louv, author of Last Child in the Woods. A University of Illinois study found that just a 20-minute walk in the park reduced symptoms of attention deficit hyperactivity disorder.

Teaching kids to appreciate nature is as easy as it is fun. Our outdoor action plan will help you trade screen time for time beyond the screen door.

While kids often venture outside for organized sports or recess on paved playgrounds, unstructured playtime in nature is scarce. "Put away the Purell and let your kids learn to touch dirt again," suggests Les Stroud, host of the TV show Survivorman, who credits his adventurous adulthood to summer days he spent at a family cottage in the woods.

You don't need to head to the hills to find the pleasures of the wild -- you can do it in your own backyard. "My boys once spent hours watching a wasp repeatedly carry mud from a puddle to build a nest," says Jennifer Joyce, a Westminster, Maryland, mother of four boys, ages 4 to 9. "Afterward, they wanted to learn more, so we spent some time researching the insects together."

Give your kids a magnifying glass so they can take a bug's-eye view and explore. (Check out the book In the Tall, Tall Grass, by Denise Fleming, which looks at the yard from a caterpillar's perspective.) Some other ways to help children incorporate nature into their games: For young kids, make bingo cards with pictures of things -- around a rock, a small twig, a big tree -- they can hunt for in the backyard. Send older kids on a scavenger hunt around the neighbourhood to help them develop teamwork and strategizing skills. For a more advanced version of the game, use a regional field guide to trees, wildflowers, and critters.

Anyone who's tried keeping children from stomping through every puddle in a parking lot knows that kids love water. Ditch the myth that rainy days cause colds (viruses, which are actually more readily spread in dry air, are the real culprit). If there's no thunder or lightning in the forecast, send your children out in rain boots for some serious splashtivity. Have towels and dry clothes ready when they return, wet and happy from their visit to nature's water park.

The world smells and looks different when it rains. Ask your kids what they notice: Are the birds quiet? Do the clouds look different? Does a downpour sound like sizzling bacon? Check out the book Rain Play, by Cynthia Cotten, which evokes the sounds and sights of rainy days for prereaders. Stimulate your child's sense of touch by letting her squish her toes in the mud. Grab an umbrella and walk toddlers around the block, counting the earthworms gathered on the sidewalk. (Don't worry, they're not drowning; scientists believe they surface on wet days to quickly migrate above ground without drying out.) Let older kids compete to see who can make the biggest splashes out of even the tiniest of puddles.

Trekking through the woods may seem daunting, but most kid-friendly day hikes require no special gear aside from sturdy shoes and a backpack to carry water, nourishing snacks, sunscreen, and insect repellent. Get your kids in the hiking spirit by reading Follow the Trail: A Young Person's Guide to the Great Outdoors, by Jessica Loy.

Setting off on a family trek is a great way to build strong bonds. "You don't usually have the kind of interruptions outdoors that you have at home," says Parents advisor Michael Thompson, PhD, a psychologist and author specializing in children and families. "It's a different quality of experience for kids when their parents' heads are clear of distractions.

Jennifer Bebensee, a single mom from Corvallis, Oregon, started hiking when her daughter, Sami, was 2. "With no video games, TV shows, or ringing phones to disturb us, long walks in the wild allowed us to focus on ourselves," says Bebensee. "Now 16, Sami sees nature as a sanctuary from school or other teenage concerns. It centers her and gives her comfort."

Find an easy, kid-friendly trail through a local park or preserve. If you have a very young child, use a jogging stroller, if permitted, or carry him in an infant carrier or a baby backpack. Take along a digital camera and snap photos to help older kids focus on details they otherwise might not notice, Bebensee suggests. And make a game of counting trail markers, butterflies, or wildflowers. Families with school-age kids can try geocaching, a high-tech outdoor treasure hunt using a GPS to find "caches," small containers that have been filled with logbooks and trinkets by other hikers.

Joann Philpott, of Houston, started going to the Hana & Arthur Ginzbarg Nature Discovery Center -- a slice of the wild tucked away in nearby Bellaire, Texas -- when her kids were toddlers. "The exhibits encouraged them to touch, feel, and participate," she says. Now on the center's board, Philpott still visits regularly with her kids, ages 7 to 11. She credits the exhibits with turning them into nature lovers who prefer spending time at the family's small farm to, say, going to an amusement park.

To find a center near you, Google "nature center" and the name of your hometown. Most offer kid-friendly activities and easy-to-understand displays on endangered species, rescued animals, and the local flora and fauna. If you can't find a nature center nearby, pick up a copy of Take a City Nature Walk, by Jane Kirkland, an urban field guide for children. It can help your kids pay attention to the often unnoticed wildlife that's around them all the time.

A love of gardening runs up and down Stephanie Hein's family tree; she grew up on the rural Colorado vegetable farm her great-grandfather worked in the late 1800s. Today, Hein grows veggies with her children, Justin, 6, and Ellie, 3, in Boulder, Colorado. "All kids can participate on some level," she says. Younger children can dig holes or water plants, and older children can label plant markers. "My son is particularly proud when he sees vegetables from our garden on the dinner table. "

Don't fret if you don't have a back 40 to plow: "Start small and work up to a larger garden," says Hein. Try growing cherry tomatoes in a planter on a porch if you're a beginner or have limited space. Roots, Shoots, Buckets & Boots: Gardening Together with Children, by Sharon Lovejoy, will get the whole family excited about gardening.

Finding a great jungle gym doesn't require making a trip to a playground. Instead, encourage your child to climb the limbs of a sturdy tree. It's a great way to give kids a dose of adventure while they work on building their strength and dexterity. Make sure your child stays safe; don't let him climb beyond your reach! But keep things in perspective: Louv points out that kids today are at higher risk for repetitive stress injuries -- and those take longer to heal than most broken bones do. If your kid loves climbing and is ready to branch out, tree-climbing is growing into a hobby sport with specialized gear that lets kids as young as 5 reach greater heights. Check out treeclimbing.com for more info.

Children too young to climb can learn to love trees, too, when they sit in the shade or collect leaves. Tot-friendly field guides like Diane Burns' Trees, Leaves, and Bark show the many ways that trees benefit other living things.

For a complete nature-immersion experience and a vacation that doesn't break the bank, try pitching a tent. Roy Scribner and his wife, Lisa, take monthly camping trips with their three children, ages 4 to 8. "The kids always come home excited and worn out, and they talk about the trip for weeks afterwards," says the dad from Morgan Hill, California. "They're picking up on the fact that there's this bigger world out there, and they're curious about it."

If you aren't quite ready to sleep in the woods, try a backyard campout using borrowed or rented gear, or seek out ranger-led clinics at local parks or conservation areas. "Know your comfort zone and look for places where you'll feel confident taking the kids," says Stroud. It's important to have the right supplies, but you don't need much beyond a tent, sleeping bags, and a lantern or flashlight. Prepare your kids for their stay in the wild by reading S Is for S'Mores: A Camping Alphabet, by Helen Foster James. Then light a fire, pull up a log, and make some s'mores of your own.

Reference: Toni Klym McLellan from Parents.com

There are lots of reasons some parents like to work solo in the kitchen. It’s sometimes quicker. It’s less messy. It’s often just … easier. But when families cook together, the benefits to everyone make it more than worth the extra cleanup. If you’re not in the habit of cooking together, we have three reasons you’ll want to. And if you’re already cooking together as a family — awesome. Here’s why you should keep up the good work:

First and foremost, cooking together gives families a time to share, bond and work together. The reality of today’s family is that most of us are busy, with work, school, kids’ activities, homework and other responsibilities gobbling up most of our time. Setting aside a time where the entire family can work together to create a meal gives us a chance to pause, catch up and just connect with each other.

If you’re able to set aside a specific meal or two that you always make as a family, it’ll also give everyone a “together” time to look forward to. It could be a pizza Friday, Sunday brunch or whatever works best for your family. You could also pick a weekend day to work together to prepare a meal or two for later in the week.

Kids can learn a range of skills in the kitchen, even when they’re exploring on their own. But many of the “soft skills” kids can learn really only come out when they’re cooking with others. Kids — from preschoolers all the way up to teens — can learn social skills, communication skills, collaboration and more when you cook together as a family.

The skills needed to prepare and cook foods will last your kids a lifetime. Skills include:

• following a recipe
• measuring
• preparing food (chopping, slicing, mincing, stirring, mixing, peeling, cracking an egg, etc.)
• cooking techniques (baking, boiling, frying, toasting, simmering, sautéing, etc.)
• cleaning up

But what if you’re just not a good cook? It’s OK to let your kid know you’re learning too! If there’s a certain technique you’re unsure about, check YouTube (seriously, you can learn anything on YouTube) or cooking websites together. This way, kids can also learn valuable lessons about recognizing one’s strengths and weaknesses, taking initiative to learn new things, and using technology to seek out information.

Here is a list of healthy recipes from Taste of Home that you can make together with the whole family. 

• 1/4 cup creamy peanut butter
• 2 tablespoons honey
• 1/4 teaspoon ground cinnamon
• 2 tablespoons miniature semisweet chocolate chips
• 4 slices whole-wheat bread
• 1 medium banana, thinly sliced

• Mix peanut butter, honey and cinnamon; stir in chocolate chips. Spread over bread. Layer two bread slices with banana slices; top with remaining bread. If desired, cut into shapes using cookie cutters.

1 sandwich: 502 calories, 22g fat (6g saturated fat), 0 cholesterol, 394mg sodium, 69g carbohydrate (36g sugars, 7g fiber), 15g protein. 

• 6 tablespoons 2% milk
• 2 tablespoons canola oil
• 6 tablespoons all-purpose flour
• 3 tablespoons sugar
• 3 tablespoons quick-cooking oats
• 1/2 teaspoon baking powder
• 1/4 teaspoon salt
• 2 tablespoons semisweet chocolate chips
• 1 tablespoon creamy peanut butter

• Spray a 12-ounce coffee mug with cooking spray. Combine milk and oil in the mug. Add flour, sugar, oats, baking powder and salt; stir to combine. Add chocolate chips; dollop center with peanut butter.
• Microwave on high until a toothpick inserted in center comes out clean, 2-1/2 minutes. Serve immediately.

1 mug cake: 862 calories, 46g fat (9g saturated fat), 7mg cholesterol, 945mg sodium, 105g carbohydrate (56g sugars, 5g fiber), 14g protein.

• 2-1/2 cups all-purpose flour
• 2/3 cup baking cocoa
• 2 teaspoons baking soda
• 2 cups refrigerated unsweetened coconut milk
• 1-1/2 cups sugar
• 1/3 cup canola oil
• 2 tablespoons cider vinegar
• 1 teaspoon vanilla extract
• FROSTING:
• 1 cup dairy-free margarine, softened
• 3 cups confectioners' sugar
• 1/3 cup baking cocoa
• 2 teaspoons vanilla extract

• Preheat oven to 350°. In a large bowl, whisk flour, cocoa and baking soda. In a small bowl, whisk coconut milk, sugar, oil, vinegar and vanilla. Stir into dry ingredients just until moistened.
• Fill paper-lined muffin cups half full. Bake until a toothpick inserted in the center comes out clean, 15-20 minutes. Cool 10 minutes before removing from pans to wire racks to cool completely.
• For the frosting, in a large bowl, beat margarine until light and fluffy. Beat in confectioners' sugar, cocoa, milk and vanilla. Frost cupcakes.

1 cupcake: 265 calories, 12g fat (2g saturated fat), 0 cholesterol, 194mg sodium, 40g carbohydrate (27g sugars, 1g fiber), 2g protein.

• 2/3 cup butter, softened
• 1-3/4 cups sugar
• 2 large eggs, room temperature
• 1-1/2 teaspoons vanilla extract
• 2-1/2 cups all-purpose flour
• 2-1/2 teaspoons baking powder
• 1/2 teaspoon salt
• 1-1/4 cups 2% milk
• 2 cups coarsely crushed Oreo cookies

• 1 cup butter, softened
• 3 cups confectioners' sugar
• 2 tablespoons 2% milk
• 1 teaspoon vanilla extract
• 1-1/2 cups finely crushed Oreo cookie crumbs
• 24 mini Oreo cookies

• Preheat oven to 350°. Line 24 muffin cups with paper liners.
• In a large bowl, cream butter and sugar until light and fluffy, 5-7 minutes. Add eggs, 1 at a time, beating well after each addition. Beat in vanilla. In another bowl, whisk flour, baking powder and salt; add to creamed mixture alternately with milk, beating well after each addition. Fold in crushed cookies.
• Fill prepared cups three-fourths full. Bake 20-22 minutes or until a toothpick inserted in center comes out clean. Cool in pans 10 minutes before removing to wire racks to cool completely.
• In a large bowl, combine butter, confectioners' sugar, milk and vanilla; beat until smooth. Fold in cookie crumbs. Pipe or spread frosting over cupcakes. If desired, sprinkle with additional cookie crumbs and garnish with mini Oreo cookies.

1 cupcake: 411 calories, 19g fat (10g saturated fat), 51mg cholesterol, 346mg sodium, 58g carbohydrate (40g sugars, 2g fiber), 4g protein.

• 3 large eggs, room temperature
• 1 cup sugar
• 3/4 cup canned pumpkin
• 3/4 cup all-purpose flour
• 1-1/2 teaspoons pumpkin pie spice
• 1 teaspoon baking powder
• 1/4 teaspoon salt
• FILLING:
• 1/2 cup heavy whipping cream
• 4 ounces cream cheese, softened
• 1/2 cup confectioners' sugar
• GANACHE:
• 1 cup dark chocolate chips
• 1/2 cup heavy whipping cream

• Preheat oven to 375°. Line bottoms of 2 greased 8-in. round baking pans with parchment; grease paper.
• In a large bowl, beat eggs on high speed 3 minutes. Gradually add sugar, beating until thick and lemon-colored. Beat in pumpkin. In another bowl, whisk flour, pie spice, baking powder and salt; fold into the egg mixture. Transfer to prepared pans, spreading evenly.
• Bake until a toothpick inserted in center comes out clean, 15-20 minutes. Cool in pans 10 minutes before removing to a wire rack; remove the paper. Cool completely.
• For the filling, in a large bowl, beat cream until stiff peaks form. In another large bowl, beat cream cheese and confectioners' sugar until blended; fold in whipped cream. Spread between cake layers. Refrigerate at least 1 hour.
• Place chocolate in a small bowl. In a small saucepan, bring cream just to a boil. Pour over chocolate; let stand 5 minutes. Stir with a whisk until smooth; cool slightly. Press plastic wrap onto surface of ganache; cool to room temperature. Spread over cake. Refrigerate until serving.

1 slice: 331 calories, 18g fat (11g saturated fat), 79mg cholesterol, 150mg sodium, 42g carbohydrate (34g sugars, 2g fiber), 5g protein.

• 2 cups crumbled soft coconut macaroons (about 12 cookies)
• 1 cup ground almonds
• 3 tablespoons butter, melted
• 1/2 cup heavy whipping cream
• 1 package (8 ounces) reduced-fat cream cheese, softened
• 1/4 cup plus 2 tablespoons honey, divided
• 2 teaspoons orange juice
• 1/4 teaspoon almond extract
• 1/4 cup apricot preserves
• 2 medium mangoes, peeled and thinly sliced
• 2 tablespoons lemon juice
• 1/2 cup sliced fresh strawberries
• 1/2 cup fresh blackberries

• Preheat oven to 350°. Place cookies, almonds and melted butter in a food processor; process until blended. Press onto bottom and up sides of an ungreased 11-in. a fluted tart pan with removable bottom. Place pan on a baking sheet.
• Bake until crust is golden brown, 12-14 minutes. Cool completely on a wire rack.
• For the filling, in a small bowl, beat whipping cream until soft peaks form. In another bowl, beat cream cheese and 1/4 cup honey until combined. Beat in orange juice and extract. Fold in whipped cream. Spread over crust.
• For the glaze, in a small saucepan, mix preserves and remaining honey. Cook and stir over low heat until melted; press through a strainer. Toss mangoes with lemon juice. Arrange mango slices over filling; add strawberries and blackberries to form the eyes and mouth. Brush with glaze. Store in the refrigerator.

1 piece: 311 calories, 18g fat (9g saturated fat), 39mg cholesterol, 155mg sodium, 34g carbohydrate (26g sugars, 3g fiber), 6g protein.

• 1/2 pound bacon strips, coarsely chopped
• 6 boneless skinless chicken thighs
• 1 package (20 ounces) frozen corn
• 2 cans (15 ounces each) white kidney or cannellini beans, rinsed and drained
• 2 cans (15 ounces each) black beans, rinsed and drained
• 2 cans (11 ounces each) diced tomatoes and green chiles
• 1 can (4 ounces) chopped green chiles
• 1 cup reduced-sodium chicken broth
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1 teaspoon onion powder
• 1 teaspoon minced garlic
• 1 envelope (1 ounce) ranch salad dressing mix
• 12 ounces cream cheese
• 2 cups shredded cheddar cheese
• Cubed avocado and sliced jalapeno, optional

• Select saute or browning setting on a 6-qt. electric pressure cooker; adjust for medium heat. Cook bacon until crisp, 5-6 minutes; remove bacon and reserve. Brown chicken in bacon drippings until lightly browned, 5-6 minutes. Return bacon to pan; top with corn and next 11 ingredients in the order listed.
• Lock lid; close pressure-release valve. Adjust to pressure-cook on high for 15 minutes. Let pressure release naturally for 10 minutes; quick-release any remaining pressure. Stir in shredded cheese until melted. If desired, serve with avocado and jalapeno.

1 cup: 387 calories, 21g fat (10g saturated fat), 73mg cholesterol, 1033mg sodium, 29g carbohydrate (2g sugars, 6g fiber), 20g protein.

• 3 cans (8 ounces each) unsweetened pineapple chunks, drained
• 1/2 cup plain or coconut Greek yoghurt
• 2 tablespoons plus 1/2 cup chopped fresh cilantro, divided
• 3 tablespoons lime juice, divided
• 3/4 teaspoon salt, divided
• 1/4 teaspoon crushed red pepper flakes
• 1/8 teaspoon chilli powder
• 4 boneless skinless chicken breast halves (6 ounces each)
• 3 cups fresh cauliflower florets (about 1/2 small cauliflower)
• 1 tablespoon canola oil
• 1 small red onion, finely chopped
• Toasted sweetened shredded coconut or lime wedges, optional

• For marinade, place 1 can pineapple, yoghurt, 2 tablespoons each cilantro and lime juice, 1/4 teaspoon salt, pepper flakes and chilli powder in a food processor; process until blended. In a large bowl, toss chicken with marinade; refrigerate, covered, 1-3 hours.
• In a clean food processor, pulse cauliflower until it resembles rice (do not overprocess). In a large skillet, heat oil over medium-high heat; saute onion until lightly browned, 3-5 minutes. Add cauliflower; cook and stir until lightly browned, 5-7 minutes. Stir in 1 can pineapple and the remaining lime juice and salt; cook, covered, over medium heat until cauliflower is tender, 3-5 minutes. Stir in remaining cilantro. Keep warm.
• Preheat grill or broiler. Drain chicken, discarding marinade. Place chicken on an oiled grill rack over medium heat or in a greased foil-lined 15x10x1-in. pan. Grill, covered, or broil 4 in. from heat until a thermometer reads 165°, 4-6 minutes per side. Let stand 5 minutes before slicing.
• To serve, divide cauliflower mixture among 4 bowls. Top with chicken, remaining 1 can pineapple and, if desired, coconut and lime wedges.

• 1-1/2 pounds boneless skinless chicken breasts, cut into 1-inch pieces
• 1 tablespoon sesame oil
• 1/4 cup honey
• 1/4 cup soy sauce or gluten-free tamari soy sauce
• 1/4 cup water
• 3 garlic cloves, minced
• 1/4 teaspoon crushed red pepper flakes
• 3 teaspoons cornstarch
• 2 tablespoons cold water
• 1 tablespoon sesame seeds
• Hot cooked rice
• Thinly sliced green onions, optional

• Select saute or browning setting on a 6-qt. electric pressure cooker. Adjust for medium heat; add sesame oil. When the oil is hot, brown chicken in batches. Press cancel. Return all to the pressure cooker. In a small bowl, whisk honey, soy sauce, water, garlic and pepper flakes; stir into the pressure cooker. Lock lid; close pressure-release valve. Adjust to pressure-cook on high for 4 minutes.
• Quick-release pressure. In a small bowl, mix cornstarch and water until smooth; stir into the pressure cooker. Select saute setting and adjust for low heat. Simmer, stirring constantly, until thickened, 1-2 minutes. Serve with rice. Sprinkle with sesame seeds and, if desired, green onions.

1 serving: 311 calories, 9g fat (2g saturated fat), 94mg cholesterol, 1004mg sodium, 20g carbohydrate (17g sugars, 0 fiber), 37g protein.

• 3 cups shredded cooked chicken
• 1 can (15 ounces) black beans, rinsed and drained
• 1 can (10-1/2 ounces) condensed cream of chicken soup, undiluted
• 1 can (10 ounces) green enchilada sauce
• 1 can (4 ounces) chopped green chiles
• 1/4 cup minced fresh cilantro
• 1 tablespoon lime juice
• 9 corn tortillas (6 inches)
• 3 cups shredded Colby-Monterey Jack cheese
• Optional: minced fresh cilantro, lime wedges, salsa and sour cream

• Preheat oven to 350°. In a large bowl, combine the first 6 ingredients. Spread 1/4 cup chicken mixture over bottom of a Dutch oven. Top with 3 tortillas, overlapping and tearing them to fit, a third of the chicken mixture and a third of the cheese. Repeat twice.
• Bake, covered, until a thermometer reads 165°, 50-60 minutes. If desired, serve with additional cilantro, salsa, sour cream and lime wedges.

1 serving: 541 calories, 27g fat (15g saturated fat), 116mg cholesterol, 1202mg sodium, 36g carbohydrate (2g sugars, 6g fiber), 39g protein.

• 2-1/2 cups ketchup
• 2/3 cup white vinegar
• 2/3 cup honey
• 1/2 cup molasses
• 2 to 3 tablespoons hot pepper sauce
• 1 teaspoon chilli powder
• 1 teaspoon salt
• 1 teaspoon Worcestershire sauce
• 1/2 teaspoon onion powder
• 1/2 to 1 teaspoon liquid smoke, optional

• In a large saucepan, combine all ingredients; bring to a boil. Reduce heat; simmer, uncovered, 30 minutes, stirring occasionally.

2 tablespoons: 55 calories, 0 fat (0 saturated fat), 0 cholesterol, 323mg sodium, 15g carbohydrate (15g sugars, 0 fiber), 0 protein.

• 2-1/2 pounds chicken wings
• 1/2 cup all-purpose flour
• 2 teaspoons salt
• 1/4 teaspoon pepper
• Oil for deep-fat frying
• 2 tablespoons butter, melted
• 1-1/2 teaspoons lemon-pepper seasoning
• 2 tablespoons minced fresh parsley

• Cut wings into 3 sections; discard wing tip sections. In a large bowl, combine flour, salt and pepper. Add wings, a few at a time, and toss to coat.
• In an electric skillet or deep fryer, heat oil to 375°. Fry wings, a few at a time, until no longer pink, 3-4 minutes on each side. Drain on paper towels. In a large bowl, combine butter and seasoning. Add wings; toss to coat. Sprinkle with parsley. Serve immediately.

1 piece: 107 calories, 9g fat (2g saturated fat), 18mg cholesterol, 92mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 5g protein.

• 1/2 cup finely chopped onion
• 1/3 cup finely shredded cheddar cheese
• 1/4 cup minced fresh cilantro
• 2 garlic cloves, minced
• 2 teaspoons finely chopped jalapeno pepper
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 3/4 teaspoon kosher salt
• 1/4 teaspoon freshly ground pepper
• 1-1/2 pounds ground chicken
• 4 hamburger buns, split
• 1/2 cup guacamole
• Optional toppings: sliced red onion, lettuce leaves, salsa and sour cream

• In a large bowl, combine the first nine ingredients. Add chicken; mix lightly but thoroughly. Shape into four 3/4-in. thick patties.
• Moisten a paper towel with cooking oil; using long-handled tongs, rub on grill rack to coat lightly. Grill burgers, covered, over medium heat 7-8 minutes on each side or until a thermometer reads 165°. Serve on buns with guacamole and additional toppings as desired.

• 2 pounds boneless skinless chicken thighs
• 1 tablespoon canola oil
• 1 tablespoon all-purpose flour
• 1 can (8 ounces) tomato sauce
• 1 tablespoon taco seasoning
• 1 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/8 teaspoon pepper
• 12 corn tortillas (6 inches) or taco shells, warmed
• Optional toppings: shredded cheddar cheese, shredded lettuce and chopped tomatoes

• Place chicken in a Dutch oven; add water to cover. Bring just to a boil. Reduce heat; simmer, uncovered, for 10-12 minutes or until a thermometer inserted in chicken reads 170°.
• Using tongs, remove chicken from pan; reserve 1/2 cup cooking liquid. Cool chicken slightly. Shred when cool enough to handle.
• In a large saucepan, heat oil over medium heat. Stir in flour until smooth; cook and stir until golden brown, about 2 minutes. Gradually whisk in reserved cooking liquid. Bring to a boil; cook and stir 2 minutes longer.
• Stir in tomato sauce and seasonings; return to a boil. Stir in shredded chicken; heat through, stirring occasionally. Serve in tortillas with toppings, if desired.

• In a small container or Mason jar, combine oats, milk, cocoa, peanut butter and maple syrup. Seal; refrigerate overnight. If desired, top with additional peanut butter and mini chocolate chips.

Regardless of what recipe that you’d like to try, the most important thing is making them together with the family - happily and wholeheartedly. A family who cooks together, stays together. 

References: Tocaboca.com and Tasteofhome.com (All images are from Tasteofhome.com)

Raising a happy, healthy child is one of the most challenging jobs a parent can have -- and also one of the most rewarding. Yet many of us don't approach parenting with the same focus we would use for a job. We may act on our gut reactions or just use the same parenting techniques our own parents used, whether or not these were effective parenting skills.

Parenting is one of the most researched areas in the field of social science. No matter what your parenting style or what your parenting questions or concerns may be, from helping your child avoid becoming part of America's child obesity epidemic to dealing with behavior problems, experts can help.

In his book, The Ten Basic Principles of Good Parenting, Laurence Steinberg, PhD, provides tips and guidelines based on some 75 years of social science research. Follow them and you can avert all sorts of child behaviour problems, he says.

Good parenting helps foster empathy, honesty, self-reliance, self-control, kindness, cooperation, and cheerfulness, says Steinberg, a distinguished professor of psychology at Temple University in Philadelphia. It also promotes intellectual curiosity, motivation, and encourages a desire to achieve. Good parenting also helps protect children from developing anxiety, depression, eating disorder, antisocial behaviour, and alcohol and drug abuse.  

WHAT ARE THE 10 PRINCIPLES OF GOOD PARENTING?

1. WHAT YOU DO MATTERS.

Whether it's your own health behaviours or the way you treat other people, your children are learning from what you do. "This is one of the most important principles," Steinberg explains. "What you do makes a difference...Don't just react on the spur of the moment. Ask yourself, What do I want to accomplish, and is this likely to produce that result?" 

2. YOU CANNOT BE TOO LOVING. 

"It is simply not possible to spoil a child with love," Steinberg writes. "What we often think of as the product of spoiling a child is never the result of showing a child too much love. It is usually the consequence of giving a child things in place of love -- things like leniency, lowered expectations, or material possessions." 

3. BE INVOLVED IN YOUR CHILD'S LIFE. 

"Being an involved parent takes time and is hard work, and it often means rethinking and rearranging your priorities. It frequently means sacrificing what you want to do for what your child needs to do. Be there mentally as well as physically."

Being involved does not mean doing a child's homework -- or correcting it. "Homework is a tool for teachers to know whether the child is learning or not," Steinberg says. "If you do the homework, you're not letting the teacher know what the child is learning." 

4. ADAPT YOUR PARENTING TO FIT YOUR CHILD. 

Keep pace with your child's development. Your child is growing up. Consider how age is affecting the child's behaviour.

"The same drive for independence that is making your 3-year-old say 'no' all the time is what's motivating him to be toilet trained," writes Steinberg. "The same intellectual growth spurt that is making your 13-year-old curious and inquisitive in the classroom also is making her argumentative at the dinner table." 

5. ESTABLISH AND SET RULES.

"If you don't manage your child's behaviour when he is young, he will have a hard time learning how to manage himself when he is older and you aren't around. Any time of the day or night, you should always be able to answer these three questions: Where is my child? Who is with my child? What is my child doing? The rules your child has learned from you are going to shape the rules he applies to himself.

"But you can't micromanage your child," Steinberg notes. "Once they're in middle school, you need to let the child do their own homework, make their own choices and not intervene." 

6. FOSTER YOUR CHILD'S INDEPENDENCE. 

"Setting limits helps your child develop a sense of self-control. Encouraging independence helps her develop a sense of self-direction. To be successful in life, she's going to need both."

It's normal for children to push for autonomy, says Steinberg. "Many parents mistakenly equate their child's independence with rebelliousness or disobedience. Children push for independence because it is part of human nature to want to feel in control rather than to feel controlled by someone else." 

7. BE CONSISTENT. 

"If your rules vary from day to day in an unpredictable fashion or if you enforce them only intermittently, your child's misbehaviour is your fault, not his. Your most important disciplinary tool is consistency. Identify your non-negotiables. The more your authority is based on wisdom and not on power, the less your child will challenge it." 

8. AVOID HARSH DISCIPLINE. 

Parents should never hit a child, under any circumstances, Steinberg says. "Children who are spanked, hit, or slapped are more prone to fighting with other children," he writes. "They are more likely to be bullies and more likely to use aggression to solve disputes with others."

"There are many other ways to discipline a child -- including 'time out' -- which work better and do not involve aggression." 

9. EXPLAIN YOUR RULES AND DECISIONS.

"Good parents have expectations they want their child to live up to," he writes. "Generally, parents overexplain to young children and underexplain to adolescents. What is obvious to you may not be evident to a 12-year-old. He doesn't have the priorities, judgment, or experience that you have." 

10. TREAT YOUR CHILD WITH RESPECT. 

"The best way to get respectful treatment from your child is to treat him respectfully," Steinberg writes. "You should give your child the same courtesies you would give to anyone else. Speak to him politely. Respect his opinion. Pay attention when he is speaking to you. Treat him kindly. Try to please him when you can. Children treat others the way their parents treat them. Your relationship with your child is the foundation for her relationships with others."

For example, if your child is a picky eater: "I personally don't think parents should make a big deal about eating," Steinberg says. "Children develop food preferences. They often go through them in stages. You don't want to turn mealtimes into unpleasant occasions. Just don't make the mistake of substituting unhealthy foods. If you don't keep junk food in the house, they won't eat it." 

HOW CAN PARENTS AVOID THE DINNERTIME BATTLE WITH THEIR CHILDREN? 

Still, there are some gentle ways parents can nudge their kids toward more healthful eating habits. Here are a few thoughts from nationally known nutrition experts on how to get kids to go from being picky eaters to people with sound, varied diets:

• Avoid a mealtime power struggle. One of the surest ways to win the battle but lose the war is to engage in a power struggle with your child over food, says Jody Johnston Pawel, LSW, CFLE, author of The Parent's Toolshop. With power struggles, you're saying, "Do it because I'm the parent" and that's a rationale that won't work for long, she says. But if your child understands the why behind the rules, those values can lay the groundwork for a lifetime of sound food choices.

• Let kids participate. Get a stepstool and ask your kids to lend a hand with easy tasks in the kitchen, says Sal Severe, PhD, author of How to Behave So Your Children Will, Too. "If they participate in helping to make the meal, they are more likely to want to try it," he says. Older children and teens can begin to prepare special meals or dishes by themselves. Get teens started learning to prepare healthy foods before it's time to live on their own.

• Don't label. Severe reminds parents that, more often than not, kids under 5 are going to be selective eaters. "Being selective is actually normal," says Elizabeth Ward, MS, RD. She prefers the term "limited eater" to the more negative term "picky."

• Build on the positives. "When I sit down with parents, we'll often find that their child actually does eat two or three things from each food group," says Ward. Just as children can get comfort from reading the same story over and over, they enjoy having a set of "predictable" foods. "Even though they aren't getting a wide variety of foods, they are actually doing OK nutritionally," says Ward. When the child goes through a growth spurt and has a bigger appetite, use that opportunity to introduce new foods, she recommends.

• Expose, expose, expose. Ward says a child needs to be exposed to a new food 10 to 15 times before he or she will accept it. But many parents give up long before that. So, even if your child only plays with the strawberry on her plate, don't give up. One day, she just may surprise you by taking a bite. But don't go overboard, says Severe. Limit exposure to one or two new foods a week.

• Don't bribe. Avoid using sweets as a bribe to get kids to eat something else, says Pawel. That can send the message that doing the right thing should involve an external reward as well as reinforces the pattern that eating unhealthy foods is a good way to reward yourself. The real reward of sound nutrition is a healthy body, not a chocolate cupcake.

• Beware of over-snacking. Sometimes the problem isn't that the child doesn't like new foods but that they are already full, says Ward. "Kids can consume a lot of their calories as milk and juice." Encourage the kids to drink water rather than juice when they're thirsty. You can also create flavoured waters by adding a splash of their favourite juice to sparkling or still water. The same goes for snacks that provide little more than calories, such as chips, sweets, and sodas. "If you are going to offer snacks, make sure they are supplementing meals, not sabotaging them," she says.

• Establish limits. Having a set of bottom-line limits can help a parent provide some consistency, says Pawel. For example, parents may require that kids eat nutritious foods before snack food. Or that they must at least try a new food before rejecting it. "Consistency only works if what you are doing in the first place is reasonable," she says. So, avoid overly controlling or overly permissive eating rules. If bottom-line limits are healthy, effective, and balanced, they'll pay off.

• Examine your role model. Make sure you aren't asking kids to "do as I say, not as I do," says Pawel. If your own diet is based mainly on fat, sugar, and salt, you can hardly expect your child to embrace a dinner salad over French fries.

• Defuse mealtimes. Don't make your child's eating habits part of the mealtime discussion, says Ward. Otherwise, every meal becomes a stressful event, centred on what the child does and does not eat. Ward suggests that parents reserve talks about the importance of good eating for later, perhaps at bedtime or storytime.

• Give it time. "I find that children become much more open to trying new foods after the age of 5," says Ward. "Most of the time, kids will simply grow out of limited eating." 

HOW CAN PARENTS FIT IN FAMILY FITNESS? 

Children need at least an hour of moderate to strenuous physical activity every day to stay healthy, according to experts. But many kids just aren't getting that much exercise. And most groups are unanimous on the prime culprit: sedentary entertainment, meaning the temptations of the TV, computer, and video games.

So, your first step toward encouraging a healthy level of physical exercise should be to limit your children's TV and screen time. Beyond that, here are some tips from the experts on how to help your children (and yourself) stay active:

• Make an exercise schedule. Exercise doesn't have to involve a rigid routine. But it's a good idea to schedule a regular time for exercise each day. You and your kids will be more likely to get up and get moving if you've set aside a specific time for physical activity. Many parents find that participation in after-school sports brings some needed relaxation and socialization time as well as fulfils the physical fitness requirement.

• Support physical-education programs in the schools, which may be reduced or receive less emphasis in some school systems. Communicate to your child's teachers and administrators your belief that physical education (PE) is an important part of the curriculum.

• Plan your vacations, weekends, and days off around fitness fun. Plan a bike ride, take an invigorating hike along nature trails, or pack a picnic lunch and head for the park for a family game of Frisbee.

• Make use of community resources. When it comes to finding fitness opportunities, take advantage of what your community has to offer. Join the local YMCA or sign up for tennis or other lessons through your Parks and Recreation Department. Look for water aerobics classes and golf lessons at local swimming pools and golf courses.

• Get the whole neighbourhood involved. Organize neighbourhood fitness activities for children and their parents. Softball games, soccer matches, and jump-rope contests are fun for kids and adults.

• Dance! Children of all ages love to dance. Crank up the music, show your kids the dances that were popular when you were a teen, and let them teach you their favourite dance moves.

• Expose your child to a variety of physical fitness activities and sports. Your child will likely find the combination of activities or sports that are most enjoyable for him or her and will not become bored with one activity.

• Let your kids take turns being the fitness director for your family. They'll have more fun when they're allowed to choose the activity, and they'll enjoy putting their parents and siblings through their paces.

Reference: https://www.medicinenet.com/parenting_principles_pictures_slideshow/article.htm