You Are as Healthy as What You Eat


Published:

Parents go to great lengths to keep their families well during cold and flu season, making appointments for flu vaccines and policing good hand-washing techniques. But one major mode of illness defense is often overlooked. Regardless of age, the kind of food your family eats plays a significant role in the immune system's ability to fight harmful viruses and bacteria.

"Good nutrition is essential in preventing illness," says Sarah Armstrong, director of Duke University's Healthy Lifestyles program. "It is not so much what you eat just during the flu season, or what you eat once you are already sick, but your patterns of eating throughout the year that make a notable difference."

So which foods should we stock to keep us at school and work instead of home on the couch?

'Superfood' product claims

You can't walk down the aisle of your supermarket without encountering countless packages claiming to boost immunity. Cereals and pastas advertise omega-3s, yogurts and cheeses push probiotics, and everything from sodas to oatmeal claim the antioxidant benefits of pomegranate or other so-called "superfoods." For busy shoppers, separating fact from fiction and trying to balance family meals can be a chore.

"I'm suspicious of marketed health claims, and I get overwhelmed by all of the dos and don'ts of nutrition," says Andrea Scarboro, a Raleigh mother of two.

According to Ann Margaret Kane, a registered dietician who works in Triangle-area school systems, when it comes to most of these products, "you're spending more money and not gaining the nutritional benefit.
"
Armstrong advises shoppers to "beware of any food that advertises it is good for you. If it has an advertisement, it is likely in a box, and not as healthy as a food that does not come in packaging."

Back to basics

The rules for balancing nutrition and maintaining a strong, healthy immune system are not fancy or exciting, according to Cathie Ostrowski, a registered dietician and owner of Personalized Nutrition Inc. in Apex. "It's what your grandma said: Eat your fruits and vegetables. It's still true."

The general rule of thumb is to try to focus 80 percent of your grocery shopping on the perimeter of the store where most fresh foods are located, such as produce, meat/seafood, dairy, eggs, cheese and whole-grain breads. Along with whole grains, protein and dairy, adults and children need five to nine servings of fruits and vegetables each day.

Do some fruits or veggies offer more immune power than others? According to Ostrowski, shoppers should select produce that covers all the colors of the rainbow: red, orange, yellow, green, blue and purple.

Taking a multivitamin is a good secondary measure to supplement diet, "but avoid the trap of thinking a vitamin 'covers' those uneaten vegetables," Armstrong says. Nutrients in whole foods are most always more beneficial than those offered in supplements.

When it comes to meat and dairy choices, opt for low-fat as often as you can. Kane advises families to cut down on fatty meats like sausage and burgers. "Chicken, fish and turkey are better alternatives," she says. Also look for whole grains when shopping for bread. "Eat less refined starches like French fries and pizza. Go for whole grains instead, like wheat bread, rye, whole-grain pasta and pita bread."

Getting kids to bite

Just because you buy it does not mean your kids will eat it. Getting kids to eat more fruits and veggies can seem like a daunting task, but experts agree that making good nutrition a family affair is the key to success.

"Priority No. 1 is eating together," says Patricia Becker, lead pediatric dietician for North Carolina Children's Hospital and North Carolina Dietetic Association president-elect.

Monica Gulisano, a Chapel Hill-based registered dietician and mother of three, agrees, saying, "Even if it means bringing your fast food home and serving it on a plate instead of on the go in the car, prioritizing mealtime together is at the core of healthy family habits. You can gradually get to the point where you can enjoy more fruits and vegetables and all of the elements of a healthy lifestyle."

Ask children to help select fruits and vegetables for the grocery list and put them to work choosing from the produce section.

"Preparation also gives kids more of a buy-in," Becker says. Allow them to help wash or chop produce, as age-appropriate. Older children can take part in cooking too. Take it one step further and start a family herb garden in pots on your porch this spring. The more kids participate in the process from start to finish, the more likely they are to embrace new foods.

Perhaps most importantly, be patient with picky eaters. "The average child won't even accept a food until they've seen it in the same form at least 12 times," Ostrowski says. When a dish consistently fails to tempt their taste buds, try presenting that food in a whole new way. Instead of steamed broccoli, try tossing broccolini with pasta. The nutrients are still beneficial, regardless of presentation.

After a few struggles during the toddler years, Durham mother Deshara Eley-Abdullah found green veggies to be the least palatable for her children. She eventually discovered that lasagna and most pasta dishes with tomato sauce served as a good disguise. "Now they will give most veggies a try," she says.

"Smoothies are a great way to get fruits in for picky eaters," offers Gulisano. "Simply blending a cup of berries and a banana with milk or yogurt offers antioxidants and fiber they might not otherwise get. Throw in a little bit of ice cream (half a cup) if that texture is more appealing to the child."

Budgeting your time

Even the most well-meaning parents can struggle to find time to prepare healthier meals. Natalie Newell, clinical dietician for Rex Healthcare in Wake Forest, advises her patients to set aside one time during the week when schedules are less busy and prepare for the week's meals.

"Wash grapes. Wash salad and put it into separate containers. Put meat in a crock pot so it's ready during the week when you need it," she says. Prioritizing 30 minutes to map out your weekly nutrition goals leads to a less stressful week.

Slow and steady progress

"A healthy lifestyle is a journey, and there is no perfect journey," Gulisano says. Most importantly, parents don't need to be confused by the confounding marketing claims of "superfoods" or cure-all supplements. Instead, families can promote health year-round by keeping nutrition simple, choosing colorful whole foods and enjoying them together.

Mary Parry is a Triangle-area freelance writer and recovering chocoholic who has loved green peas as long as she can remember, but learned to enjoy broccoli only as an adult.

Dietician-Approved Resources

Deceptively Delicious by Jessica Seinfeld is a cookbook designed to help parents sneak pureed veggies into foods that kids already love. (www.DeceptivelyDelicious.com)

The American Dietetic Association Web site offers recipes and food logs to help families prioritize healthy eating. (www.EatRight.org)

Dole Food Company designed a detailed 5-A-Day program with easy-to-access resources for kids, parents and teachers. (http://216.255.136.121)

Eat Smart, Move More NC is a statewide program that promotes increased opportunities for healthy eating and physical activity, with a Web site that offers meal-planning guides and other handy family resources. (www.eatsmartmovemorenc.com/Family.html)

Prioritize Healthy Habits

Follow these recommendations to help keep your family healthy:

Good hand-washing – Wash with soap for at least 20 seconds before meals and snacks.

Balanced nutrition – Eat as many different colors of fruits and vegetables as you can.

Daily exercise – Boost your immunity by getting your heart rate up for at least 30 minutes a day.

Adequate sleep – Adults need seven to eight hours each night to help heal and rejuvenate; kids need 10 or more.

Low stress levels – Know when to take time for yourself.

Flu vaccinations – Build up antibodies to lessen your chance of infection.


Eating Healthy on a Budget

Eating healthy doesn't have to mean doubling your grocery budget. A little bit of planning can also help you save money at the supermarket.

Registered dietician Anne Margaret Kane suggests these four money-saving shopping tips:

1. Eat seasonal fresh fruits and vegetables.
2. Watch for specials at your supermarket.
3. Keep an eye out for other stores offering bettering deals through sales circulars.
4. Clip coupons and purchase store brands.

Eat a Rainbow

Choose as many different colors, textures and varieties of fruits and veggies as you can every day to maintain a balanced diet and a strong, healthy immune system.

Red – strawberries, cranberries, apples, tomatoes, bell peppers, radishes
Orange – oranges, grapefruit, cantaloupe, carrots, sweet potatoes
Yellow – bananas, lemons, squash, bell peppers, corn
Green – grapes, apples, kiwi, broccoli, peas, spinach, cucumbers, lettuce
Purple and Blue – grapes, blueberries, blackberries, plums, eggplant, onions

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More information

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Website »

More information

Summer Garden Camps at the JCRA invite your child to investigate nature during half or full day camps.  Campers tend to the garden, harvest vegetables, catch insects, and create crafts from the...

Cost: Varies depending on camp week

Where:
JC Raulston Arboretum
4415 Beryl Rd
Raleigh, NC  27606
View map »


Sponsor: JC Raulston Arboretum
Telephone: (919) 513-7011
Contact Name: Elizabeth Overcash
Website »

More information

Kindermusik is a research-based early childhood curriculum that includes 45-minute classroom lessons with materials and resources that encourages parental involvement . Research has linked...

Cost: $70/month

Where:
Hope Community Building
2080 E Williams St
Hope Community Building, Fuquay Varina Room
Apex/Holly Springs, NC  27539
View map »


Telephone: 191-990-25432
Contact Name: Leigh Hamm
Website »

More information

The Six Swans is an ancient German fairy tale that was documented by the Brothers Grimm. In the story, to save her brothers, a princess may not speak until a curse is broken. Find out how she...

Cost: For all ages; FREE. Registration is required for everyone

Where:
Historic Yates Mill County Park
4620 Lake Wheeler Rd
Raleigh, NC  27603
View map »


Telephone: 919-856-6675
Website »

More information

If you cannot see animals, how do you know they are there or where they have been? Read a fun story about exploring the critters of the forest. Then discover a few sets of funny feet and match them...

Cost: Free (ages 3-5); Registration required for everyone

Where:
Crowder County Park
4709 Ten-Ten Rd
Apex, NC  27529
View map »


Telephone: 919-662-2850
Website »

More information

You Call This Yoga, A 501(c)(3) Educational Nonprofit which provides yoga programs for physically challenged and under-served groups in the Triangle region and the Grewal Center for Mind Body...

Cost: FREE!

Where:
Grewal Center for Mind Body Medicine
1003 High House Road
Suite 103
Cary, NC  27513
View map »


Sponsor: Grewal Center for Mind Body Medicine
Telephone: 919-234-7169
Contact Name: Harkiran Grewal
Website »

More information

Skate on an ice trail or free skate on 17,000 sq. ft of ice. Located in the Upper Pond of the Whitewater Center, the skating environment features three distinct programming areas and an on-ice...

Cost: 20

Where:
USNWC
5000 Whitewater Center Pkwy
Charlotte, NC  28214
View map »


Sponsor: USNWC
Telephone: 704-391-3900
Website »

More information

Lights is a half-mile walking trail that leads viewers through a series of immersive light installations featuring  honeycombs, vines, crystals, and other natural features integrated into the...

Cost: Free

Where:
USNWC
5000 Whitewater Center Pkwy
Charlotte, NC  28214
View map »


Sponsor: USNWC
Telephone: 704-391-3900
Website »

More information

Sign up for a Raleigh scavenger hunt and put on your best Nick Cage impression as you seek out the national treasures hidden in Raleigh. Via an app, be guided through the cultural, historical,...

Cost: See website for fees

Where:
Downtown Raleigh
500 S. Salisbury St.
Raleigh, NC  27601
View map »


Sponsor: LetsRoam!
Telephone: 833-202-7626
Contact Name: LetsRoam!
Website »

More information

Young children and their families are invited to participate in an interactive program with books, songs, movement, and other early literacy-based activities, carefully selected to engage an...

Cost: Free

Where:
Cameron Village Regional Library
1930 Clark Avenue
Raleigh, NC  27605
View map »


Sponsor: Wake County Public Libraries

More information

In 2017, every 7th grader in the UK was given a tiny programmable computer to help them learn coding. So what is this small, affordable technology called? A micro:bit!In this workshop, students...

Cost: Free: registration required

Where:
, NC


Website »

More information

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The Engage Art Contest is a juried competition for original Visual Art, Music Video, Film and Performing Arts. The topic is the Spiritual Battle described in Ephesians 6:10-20 and related...

Cost: Free

Where:
Online
PO Box 78951
Charlotte, NC  28271
View map »


Sponsor: Engage Art Contest
Telephone: 980-999-1447
Contact Name: Ranika Chaney
Website »

More information

Summer Garden Camps at the JCRA invite your child to investigate nature during half or full day camps.  Campers tend to the garden, harvest vegetables, catch insects, and create crafts from the...

Cost: Varies depending on week of camp

Where:
JC Raulston Arboretum
4415 Beryl Rd
Raleigh, NC  27606
View map »


Sponsor: JC Raulston Arboretum
Telephone: (919) 513-7011
Contact Name: Elizabeth Overcash
Website »

More information

Summer Garden Camps at the JCRA invite your child to investigate nature during half or full day camps.  Campers tend to the garden, harvest vegetables, catch insects, and create crafts from the...

Cost: Varies depending on camp week

Where:
JC Raulston Arboretum
4415 Beryl Rd
Raleigh, NC  27606
View map »


Sponsor: JC Raulston Arboretum
Telephone: (919) 513-7011
Contact Name: Elizabeth Overcash
Website »

More information

Amongst the ancient oak trees is the heart of Raleigh. We'll help you see the forest for the trees and all its magic splendor. Tourist, local, or new to town, this is a lively small group activity...

Cost: $11

Where:
Downtown
500 S Salisbury St
Raleigh, NC  27601
View map »


Sponsor: Let's Roam
Telephone: 833-202-7626
Contact Name: Kelly
Website »

More information

Kindermusik is a research-based early childhood curriculum that includes 45-minute classroom lessons with materials and resources that encourages parental involvement . Research has linked...

Cost: $70/month

Where:
Hope Community Building
2080 E Williams St
Hope Community Building, Fuquay Varina Room
Apex/Holly Springs, NC  27539
View map »


Telephone: 191-990-25432
Contact Name: Leigh Hamm
Website »

More information

You Call This Yoga, A 501(c)(3) Educational Nonprofit which provides yoga programs for physically challenged and under-served groups in the Triangle region and the Grewal Center for Mind Body...

Cost: FREE!

Where:
Grewal Center for Mind Body Medicine
1003 High House Road
Suite 103
Cary, NC  27513
View map »


Sponsor: Grewal Center for Mind Body Medicine
Telephone: 919-234-7169
Contact Name: Harkiran Grewal
Website »

More information

Lights is a half-mile walking trail that leads viewers through a series of immersive light installations featuring  honeycombs, vines, crystals, and other natural features integrated into the...

Cost: Free

Where:
USNWC
5000 Whitewater Center Pkwy
Charlotte, NC  28214
View map »


Sponsor: USNWC
Telephone: 704-391-3900
Website »

More information

Skate on an ice trail or free skate on 17,000 sq. ft of ice. Located in the Upper Pond of the Whitewater Center, the skating environment features three distinct programming areas and an on-ice...

Cost: 20

Where:
USNWC
5000 Whitewater Center Pkwy
Charlotte, NC  28214
View map »


Sponsor: USNWC
Telephone: 704-391-3900
Website »

More information

Sign up for a Raleigh scavenger hunt and put on your best Nick Cage impression as you seek out the national treasures hidden in Raleigh. Via an app, be guided through the cultural, historical,...

Cost: See website for fees

Where:
Downtown Raleigh
500 S. Salisbury St.
Raleigh, NC  27601
View map »


Sponsor: LetsRoam!
Telephone: 833-202-7626
Contact Name: LetsRoam!
Website »

More information

Spanish Alive is providing Family Spanish classes starting in January! Join us to learn Spanish as an entire family in an immersive, fun environment. Our teachers are trained Spanish educators and...

Cost: $75-$216

Where:
Spanish Alive
156 E. Chatham St
Cary, NC
View map »


Website »

More information

Help us monitor and keep our bluebird and wood duck boxes clean throughout our park, create or place additional habitat boxes, and assist with other natural resource tasks. Come prepared to learn...

Cost: Free

Where:
Harris Lake County Park
2112 County Park Dr.
New Hill, NC  27562
View map »


Sponsor: Harris Lake County Park
Telephone: 919-387-4342
Contact Name: Joanne St. Clair
Website »

More information

Short class advertising for local class   I am a mom and retired CPA who is passionate about teaching teens about the high cost of their choices. I teach a fun, interactive "Game of Life meets...

Cost: $225

Where:
Hope Community Church- Apex
2080 E Williams Street
Apex, NC  27539
View map »


Sponsor: Beyond Personal Finance
Contact Name: Charla McKinley
Website »

More information

Short class advertising for local class   I am a mom and retired CPA who is passionate about teaching teens about the high cost of their choices. I teach a fun, interactive "Game of Life meets...

Cost: $225

Where:
Hope Community Church- Apex
2080 E Williams Street
Apex, NC  27539
View map »


Sponsor: Beyond Personal Finance
Contact Name: Charla McKinley
Website »

More information

I am a mom and retired CPA who is passionate about teaching teens about the high cost of their choices. I teach a fun, interactive "Game of Life meets Dave Ramsey" class that has teens experience...

Cost: $225

Where:
Hope Community Church- Apex
2080 E Williams Street
Apex, NC  27539
View map »


Sponsor: Beyond Personal Finance
Contact Name: Charla McKinley
Website »

More information

Azevedo Family Psychology and Kym Azevedo will host an Art for Life group each Thursday from 5:30-6:30PM beginning January 16 and running through March 26. This group is completely free, kid...

Cost: FREE

Where:
1903 N. Harrison Ave
Suite 201
Cary, NC  27513
View map »


Sponsor: Azevedo Family Psychology
Telephone: 919-624-9568
Contact Name: Kym Azevedo
Website »

More information

Young children and their families are invited to participate in an interactive program with books, songs, movement, and other early literacy-based activities, carefully selected to engage an...

Cost: Free

Where:
Cameron Village Regional Library
1930 Clark Avenue
Raleigh, NC  27605
View map »


Sponsor: Wake County Public Libraries

More information

Join us for our Junior High Prospective Parent Night on February 27th from 6-7pm! Drop by Thales to visit our campus, view our classrooms and curriculum, meet our teachers, and ask questions about...

Cost: Free

Where:
Thales Academy Rolesville JH/HS
1201 Granite Falls Blvd.
Wake Forest, NC  27587
View map »


Sponsor: Thales Academy Rolesville JH/HS
Telephone: (919) 435-2715
Contact Name: Ashley Bahor
Website »

More information

Please join us for the national "Jazz N Friends" National Day of School and Community readings. The main goal is to foster conversation about how to keep LGBTQ youth safe in our schools and...

Cost: FREE

Where:
NCAE Conference Center
700 S. Salisbury St.
Raleigh, NC  27601
View map »


Contact Name: Edmon Jones
Website »

More information

Carolina Youth Theatre is staging the Pulitzer Prize-winning drama, "Our Town" by Thornton Wilder. Performances are Feb. 27-28-29 @ 7:00pm.  Tickets are $15 for adults and $8 for students. Call...

Cost: $15 adults / $8 students

Where:
The Clayton Center
111 E. Second St.
Clayton, NC  27520
View map »


Sponsor: Carolina Youth Theatre
Telephone: 919-553-1737
Website »

More information

Show More...
Show Less...

The Engage Art Contest is a juried competition for original Visual Art, Music Video, Film and Performing Arts. The topic is the Spiritual Battle described in Ephesians 6:10-20 and related...

Cost: Free

Where:
Online
PO Box 78951
Charlotte, NC  28271
View map »


Sponsor: Engage Art Contest
Telephone: 980-999-1447
Contact Name: Ranika Chaney
Website »

More information

Forget tourist-filled museums, make your own memories with a photo scavenger hunt tour in Raleigh! On a Let’s Roam scavenger hunt, you and your team will work together to wander throughout...

Cost: $11

Where:
500 S Salisbury St
raleigh, NC  27601
View map »


Sponsor: Let's Roam
Website »

More information

Summer Garden Camps at the JCRA invite your child to investigate nature during half or full day camps.  Campers tend to the garden, harvest vegetables, catch insects, and create crafts from the...

Cost: Varies depending on week of camp

Where:
JC Raulston Arboretum
4415 Beryl Rd
Raleigh, NC  27606
View map »


Sponsor: JC Raulston Arboretum
Telephone: (919) 513-7011
Contact Name: Elizabeth Overcash
Website »

More information

Amongst the ancient oak trees is the heart of Raleigh. We'll help you see the forest for the trees and all its magic splendor. Tourist, local, or new to town, this is a lively small group activity...

Cost: $11

Where:
Downtown
500 S Salisbury St
Raleigh, NC  27601
View map »


Sponsor: Let's Roam
Telephone: 833-202-7626
Contact Name: Kelly
Website »

More information

Summer Garden Camps at the JCRA invite your child to investigate nature during half or full day camps.  Campers tend to the garden, harvest vegetables, catch insects, and create crafts from the...

Cost: Varies depending on camp week

Where:
JC Raulston Arboretum
4415 Beryl Rd
Raleigh, NC  27606
View map »


Sponsor: JC Raulston Arboretum
Telephone: (919) 513-7011
Contact Name: Elizabeth Overcash
Website »

More information

Kindermusik is a research-based early childhood curriculum that includes 45-minute classroom lessons with materials and resources that encourages parental involvement . Research has linked...

Cost: $70/month

Where:
Hope Community Building
2080 E Williams St
Hope Community Building, Fuquay Varina Room
Apex/Holly Springs, NC  27539
View map »


Telephone: 191-990-25432
Contact Name: Leigh Hamm
Website »

More information

You Call This Yoga, A 501(c)(3) Educational Nonprofit which provides yoga programs for physically challenged and under-served groups in the Triangle region and the Grewal Center for Mind Body...

Cost: FREE!

Where:
Grewal Center for Mind Body Medicine
1003 High House Road
Suite 103
Cary, NC  27513
View map »


Sponsor: Grewal Center for Mind Body Medicine
Telephone: 919-234-7169
Contact Name: Harkiran Grewal
Website »

More information

Skate on an ice trail or free skate on 17,000 sq. ft of ice. Located in the Upper Pond of the Whitewater Center, the skating environment features three distinct programming areas and an on-ice...

Cost: 20

Where:
USNWC
5000 Whitewater Center Pkwy
Charlotte, NC  28214
View map »


Sponsor: USNWC
Telephone: 704-391-3900
Website »

More information

Sign up for a Raleigh scavenger hunt and put on your best Nick Cage impression as you seek out the national treasures hidden in Raleigh. Via an app, be guided through the cultural, historical,...

Cost: See website for fees

Where:
Downtown Raleigh
500 S. Salisbury St.
Raleigh, NC  27601
View map »


Sponsor: LetsRoam!
Telephone: 833-202-7626
Contact Name: LetsRoam!
Website »

More information

Lights is a half-mile walking trail that leads viewers through a series of immersive light installations featuring  honeycombs, vines, crystals, and other natural features integrated into the...

Cost: Free

Where:
USNWC
5000 Whitewater Center Pkwy
Charlotte, NC  28214
View map »


Sponsor: USNWC
Telephone: 704-391-3900
Website »

More information

Young children and their families are invited to participate in an interactive program with books, songs, movement, and other early literacy-based activities, carefully selected to engage an...

Cost: Free

Where:
Cameron Village Regional Library
1930 Clark Avenue
Raleigh, NC  27605
View map »


Sponsor: Wake County Public Libraries

More information

Art Walk featuring local galleries and artist studios in historic downtown Hillsborough on the Last Friday of every month (no Art Walk in December).

Cost: FREE

Where:
Downtown Hillsborough (multiple locations)
102 N. Churton St.
Hillsborough, NC  27278
View map »


Sponsor: Hillsborough Arts Council
Telephone: 919-643-2500
Contact Name: Torey Mishoe
Website »

More information

Carolina Youth Theatre is staging the Pulitzer Prize-winning drama, "Our Town" by Thornton Wilder. Performances are Feb. 27-28-29 @ 7:00pm.  Tickets are $15 for adults and $8 for students. Call...

Cost: $15 adults / $8 students

Where:
The Clayton Center
111 E. Second St.
Clayton, NC  27520
View map »


Sponsor: Carolina Youth Theatre
Telephone: 919-553-1737
Website »

More information

Show More...
Show Less...

The Engage Art Contest is a juried competition for original Visual Art, Music Video, Film and Performing Arts. The topic is the Spiritual Battle described in Ephesians 6:10-20 and related...

Cost: Free

Where:
Online
PO Box 78951
Charlotte, NC  28271
View map »


Sponsor: Engage Art Contest
Telephone: 980-999-1447
Contact Name: Ranika Chaney
Website »

More information

Forget tourist-filled museums, make your own memories with a photo scavenger hunt tour in Raleigh! On a Let’s Roam scavenger hunt, you and your team will work together to wander throughout...

Cost: $11

Where:
500 S Salisbury St
raleigh, NC  27601
View map »


Sponsor: Let's Roam
Website »

More information

Summer Garden Camps at the JCRA invite your child to investigate nature during half or full day camps.  Campers tend to the garden, harvest vegetables, catch insects, and create crafts from the...

Cost: Varies depending on camp week

Where:
JC Raulston Arboretum
4415 Beryl Rd
Raleigh, NC  27606
View map »


Sponsor: JC Raulston Arboretum
Telephone: (919) 513-7011
Contact Name: Elizabeth Overcash
Website »

More information

Amongst the ancient oak trees is the heart of Raleigh. We'll help you see the forest for the trees and all its magic splendor. Tourist, local, or new to town, this is a lively small group activity...

Cost: $11

Where:
Downtown
500 S Salisbury St
Raleigh, NC  27601
View map »


Sponsor: Let's Roam
Telephone: 833-202-7626
Contact Name: Kelly
Website »

More information

Summer Garden Camps at the JCRA invite your child to investigate nature during half or full day camps.  Campers tend to the garden, harvest vegetables, catch insects, and create crafts from the...

Cost: Varies depending on week of camp

Where:
JC Raulston Arboretum
4415 Beryl Rd
Raleigh, NC  27606
View map »


Sponsor: JC Raulston Arboretum
Telephone: (919) 513-7011
Contact Name: Elizabeth Overcash
Website »

More information

The Sigma Tau Omega Chapter of Alpha Kappa Alpha Sorority, Incorporated® in partnership with the IBM Research Triangle Park Black Business Resource Group will be hosting a “FREE” hands-on...

Cost: 0

Where:
IBM Fitness and Recreation Center
3039 Cornwallis Road
Research Triangle Park, NC  27709
View map »


Sponsor: Sigma Tau Omega AKA Sorority, Inc and IBM RTP Black Business Resource Group
Contact Name: Alesia Perry
Website »

More information

Raleigh North Carolina's 4th Annual Koreafest! Come learn about Korean culture, try some delicious Korean food, cheer on the kpop dancers as they compete for first prize. Love Korean music? There...

Cost: $0 - $25

Where:
Kerr Scott Building (NC State Fairgrounds)
1025 Blue Ridge Road
Raleigh, NC  27607
View map »


Sponsor: InWave
Telephone: 919-210-2845
Contact Name: HeOak
Website »

More information

Kindermusik is a research-based early childhood curriculum that includes 45-minute classroom lessons with materials and resources that encourages parental involvement . Research has linked...

Cost: $70/month

Where:
Hope Community Building
2080 E Williams St
Hope Community Building, Fuquay Varina Room
Apex/Holly Springs, NC  27539
View map »


Telephone: 191-990-25432
Contact Name: Leigh Hamm
Website »

More information

InWave hosts the annual event, which offers K-pop performances of dancing and singing, Korean food, clothing and craft vendors, games, and more. The group has been hosting the event since...

Cost: 10 (free for visitors under 8 years old).

Where:
Kerr Scott Building
1025 Blue Ridge Road
Raleigh, NC
View map »


Website »

More information

YOU & YOUR CHILD ONE SATURDAY A MONTH Developing Your INNER POWERS Workshop #1: Achieve Your Goals & Dreams   Featuring the I Shine® Inner Wellness Curriculum for Kids, Parent & Child POWER...

Cost: 35.00

Where:
Unitarian Universalist PEACE Fellowship
4104 Watkins Road
Raleigh, NC  27616
View map »


Sponsor: Mighty Me
Telephone: 919-397-2475
Contact Name: Karin Cross
Website »

More information

Winter magic returns to the Triangle! Bundle up and join Waverly Place for our Ninth Annual Snow Day event on Saturday, February 29 from 11 a.m. to 3 p.m. The festivities include sledding hills,...

Cost: $8 for a Sledding Ticket

Where:
Waverly Place Shopping Center
302 Colonades Way
Cary, NC  27518
View map »


Sponsor: Johnson Subaru of Cary

More information

Once every four years, we get an extra day in the year – February 29! We’ll celebrate Leap Day by learning all about some of our amphibian friends for whom every day is Leap Day – the frogs...

Cost: Free

Where:
Harris Lake County Park
2112 County Park Dr.
New Hill, NC  27562
View map »


Sponsor: Harris Lake County Park
Telephone: 919-387-4342
Contact Name: Joanne St. Clair
Website »

More information

You Call This Yoga, A 501(c)(3) Educational Nonprofit which provides yoga programs for physically challenged and under-served groups in the Triangle region and the Grewal Center for Mind Body...

Cost: FREE!

Where:
Grewal Center for Mind Body Medicine
1003 High House Road
Suite 103
Cary, NC  27513
View map »


Sponsor: Grewal Center for Mind Body Medicine
Telephone: 919-234-7169
Contact Name: Harkiran Grewal
Website »

More information

Saturday, February 29: The Good Hub POP UP Kick-Off   Join Activate Good to celebrate the launch of The Good Hub POP UP! Sat, February 29, 2020 11:00 AM – 1:00 PM EST 702 Oberlin Road,...

Cost: Free

Where:
702 Oberlin Rd
Suite 400
Raleigh, NC  27604
View map »


Sponsor: Activate Good
Telephone: 919-696-5753
Contact Name: Lee Pike
Website »

More information

Lights is a half-mile walking trail that leads viewers through a series of immersive light installations featuring  honeycombs, vines, crystals, and other natural features integrated into the...

Cost: Free

Where:
USNWC
5000 Whitewater Center Pkwy
Charlotte, NC  28214
View map »


Sponsor: USNWC
Telephone: 704-391-3900
Website »

More information

Skate on an ice trail or free skate on 17,000 sq. ft of ice. Located in the Upper Pond of the Whitewater Center, the skating environment features three distinct programming areas and an on-ice...

Cost: 20

Where:
USNWC
5000 Whitewater Center Pkwy
Charlotte, NC  28214
View map »


Sponsor: USNWC
Telephone: 704-391-3900
Website »

More information

Sign up for a Raleigh scavenger hunt and put on your best Nick Cage impression as you seek out the national treasures hidden in Raleigh. Via an app, be guided through the cultural, historical,...

Cost: See website for fees

Where:
Downtown Raleigh
500 S. Salisbury St.
Raleigh, NC  27601
View map »


Sponsor: LetsRoam!
Telephone: 833-202-7626
Contact Name: LetsRoam!
Website »

More information

Spanish Alive is providing Family Spanish classes starting in January! Join us to learn Spanish as an entire family in an immersive, fun environment. Our teachers are trained Spanish educators and...

Cost: $75-$216

Where:
Spanish Alive
156 E. Chatham St
Cary, NC
View map »


Website »

More information

Leave your GPS at home and learn how to find your way using only a compass and a map. We will cover the basics of orienteering, including reading bearings, calculating your stride, and more. Use...

Cost: FREE

Where:
Lake Crabtree County Park
1400 Aviation Pkwy.
Morrisville, NC  27560
View map »


Sponsor: Lake Crabtree County Park
Telephone: 919-460-3355
Contact Name: Carol Cunningham
Website »

More information

Hear excerpts by authors, musicians, poets, scholars, orators, and more as we celebrate literature during Black History Month! A free read-in hosted by the North Carolina African American Heritage...

Cost: Free

Where:
Pure Life Theatre
3801 Hillsborough St.
Suite 113
Raleigh, NC  27607
View map »


Sponsor: North Carolina African American Heritage Commission
Telephone: 919-814-6516
Contact Name: Kyma Lassiter
Website »

More information

Many animals are active around sunset or shortly after. Take a walk with a park naturalist to explore the woods and fields at this special time. Look for deer, coyotes, and owls. The program is...

Cost: $3

Where:
Annie Louis Wilkerson. MD Nature Preserve Park
5229 Awls Haven Dr
Raleigh, NC  27614
View map »


Telephone: 919-996-6764
Contact Name: Bryan England
Website »

More information

Young children and their families are invited to participate in an interactive program with books, songs, movement, and other early literacy-based activities, carefully selected to engage an...

Cost: Free

Where:
Cameron Village Regional Library
1930 Clark Avenue
Raleigh, NC  27605
View map »


Sponsor: Wake County Public Libraries

More information

From the highly acclaimed Raleigh author of Caterpillar Summer comes a heartfelt story about the sweetness and stings of middle-school friendship. Ages 8-12.

Cost: Free

Where:
Quail Ridge Books
4209 Lassister Mill Rd.
Raleigh, NC  27609
View map »


Website »

More information

Carolina Youth Theatre is staging the Pulitzer Prize-winning drama, "Our Town" by Thornton Wilder. Performances are Feb. 27-28-29 @ 7:00pm.  Tickets are $15 for adults and $8 for students. Call...

Cost: $15 adults / $8 students

Where:
The Clayton Center
111 E. Second St.
Clayton, NC  27520
View map »


Sponsor: Carolina Youth Theatre
Telephone: 919-553-1737
Website »

More information

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