There are many ways to make a difference and fight for social and racial justice. And, as parents, one of the greatest things you can do is do the work yourself - and then make sure you tell your kids about it, too. To help you - and to specifically address the unconscious bias that we all have - we have an exclusive Q&A with the award-winning international speaker and expert on diversity and inclusion Risha Grant.
As Risha says: We don't have diversity issues; we have people issues.
“And we have to dismantle the system and fix these issues at a micro level,” Risha says. "Everyone is a center of influence for someone and everyone should reach one."
Especially the parents!
Being black, female, and queer while growing her small business Risha Grant LLC and tackling economic issues in major discussions and conferences, every area of her life intersects with diversity - while she was based in Tulsa, Okla. ., One of the most "red" states in the country.
In addition to being an educational and motivational speaker, and consultant to large companies, she is also the author of It's BS! How synapse bias disrupts inclusive cultures. Learn more about his work and services here.
Then read on to find out how you can be aware of your own unconscious biases and help your kids to do the same - plus more on BS, AKA Bias Synapse. Such important information!
How can we as parents become aware of our unconscious biases?
Risha Grant: You become aware of unconscious biases by introspection; self-awareness. It takes work. Do you feel uncomfortable around black people or people of color, LGBT + people, men, people with tattoos, dyed hair or body piercings, people who wear turbans or hijabs? Start by thinking about who makes you uncomfortable and why.
Once you figure this out, dive in deep, asking yourself questions about why you are uncomfortable and where the behavior is coming from.
How can we help our children to do the same?
Your children are watching you. They learn from your behavior and they listen even when you think they are doing something else. Watch your language and actions when you are upset, especially about an issue with race or any other characteristic of a person.
When something happens to you that is offensive, be sure to discuss it in terms of that person and not the entire group to which they belong. Also, be sure not to make comments specific to their race, sexual orientation, gender, etc. when you are upset.
Once we are aware, what steps can we take to eliminate the stigma?
We have to face the prejudices and break down the barriers that have been created. You do this by building authentic relationships with those you are prejudiced against.
Invite someone over for coffee to get to know them, but don't expect them to tell you about their diversity. In these conversations, you start to see people for whom they don't have preconceptions in your head.
Can you tell us more about BS or Bias Synapse?
A synapse is the way your brain communicates between brain cells, usually in one direction. Our prejudices react in the same way; they flow in one direction, which is generally negative.
It is also believed that we live our lives in the synapse of our brain, where all of our memories are created. This can cause our brains to operate on autopilot depending on the memories we have. In this regard, if a person of color has ever offended you or if you've heard negative stories about them, your brain can go on autopilot and put every person who looks like the person you have a problem with in the same. box. You will treat them accordingly. Remember that your prejudices are manifested in your behavior.
Plus, it's a bullshit game because when we treat people differently based on some diverse characteristics, that's bullshit.
What are the right conversation pieces / entry points to learn more about this topic for young children (preschool and younger), children of primary school age and older children?
There is a book called the Anti-racist baby, which is a good start. In addition, NetFlix now has a Black Lives Matter Section with great films and documentaries. Do some research on the subject, there are many great resources. (* Editor's note: see below for more resources.)
In what other ways can families help create lasting change?
- Make sure you have a variety of friends that your kids see you interacting with.
- Set play dates for your children with other diverse children.
- Spend money in various communities.
- Consume diverse media so that you and your children have a real understanding of the diversity of people.
- Discuss race and its effects on people and the world.
How will you start to deal with your own unconscious biases and help your children to do the same? The time has come and no child is too young! Remember: you can learn more and work with Risha here. –Jenn
It’s easy to get confused when it comes to health and alimentation. Even qualified experts often seem to hold opposing opinions. Yet, despite all the disagreements, a number of wellness tips are well supported by research. Here are 27 health and alimentation tips that are actually based on good méthode.
These 8 practical tips cover the basics of saine eating and can help you make healthier choices.
The key to a healthy diet is to eat the right amount of kcal for how active you are so you balance the energy you consume with the energy you use.
If you eat or drink more than your body needs, you’ll put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you’ll lose weight.
You should also eat a wide range of foods to make sure you’re getting a balanced diet and your body is receiving all the nutrients it needs.
It’s recommended that men have around 2, 500 kcal a day ( 10, 500 kilojoules ). Women should have around 2, 000 calories a day ( 8, 400 kilojoules ). Most adults in the UK are eating more calories than they need and should eat fewer kcal.
Starchy carbohydrates should make up just over a third of the food you eat. They include potatoes, bread, rice, pasta and cereals. Choose higher fibre or wholegrain varieties, such as wholewheat pasta, brown rice or potatoes with their skins on.
They contain more fibre than white or refined starchy carbohydrates and can help you feel full for longer. Try to include at least 1 starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the kcal of fat.
Keep an eye on the fats you add when you’re cooking or serving these types of foods because that’s what increases the calorie content – for example, oil on chips, butter on bread and creamy condiments on pasta.
It’s recommended that you eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried or juiced. Getting your 5 A Day is easier than it sounds. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit ?
A portion of fresh, canned or frozen fruit and vegetables is 80g. A portion of dried fruit ( which should be kept to mealtimes ) is 30g. A 150ml glass of fruit juice, vegetable juice or smoothie also counts as 1 portion, but limit the amount you have to no more than 1 glass a day as these drinks are sugary and can damage your teeth.
You can choose from fresh, frozen and canned, but remember that canned and smoked fish can be high in salt. Most people should be eating more fish, but there are recommended limits for some genres of fish.
You need some fat in your diet, but it’s important to pay attention to the amount and type of fat you’re eating. There are 2 main genres of fat : saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.
On average, men should have no more than 30g of saturated fat a day. On average, women should have no more than 20g of saturated fat a day. Children under the age of 11 should have less saturated fat than adults, but a low-fat diet is not suitable for children under 5.
Try to cut down on your saturated fat intake and choose foods that contain unsaturated fats instead, such as vegetable oils and spreads, oily fish and avocados. For a healthier choice, use a small amount of vegetable or olive oil, or reduced-fat spread instead of butter, lard or ghee.
When you’re having meat, choose lean cuts and cut off any visible fat. All genres of fat are high in energy, so they should only be eaten in small amounts.
Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay. Sugary foods and drinks are often high in energy ( measured in kilojoules or calories ), and if consumed too often can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.
Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices and smoothies. This is the type of sugar you should be cutting down on, rather than the sugar found in fruit and milk.
Many packaged foods and drinks contain surprisingly high amounts of free sugars.
More than 22. 5g of total sugars per 100g means the food is high in sugar, while 5g of total sugars or less per 100g means the food is low in sugar.
Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke. Even if you do not add salt to your food, you may still be eating too much.
About three-quarters of the salt you eat is already in the food when you buy it, such as breakfast cereals, soups, breads and sauces. Use food labels to help you cut down. More than 1. 5g of salt per 100g means the food is high in salt.
Adults and children aged 11 and over should eat no more than 6g of salt ( about a teaspoonful ) a day. Younger children should have even less.
As well as eating healthily, regular exercise may help reduce your risk of getting serious health conditions. It’s also important for your overall health and wellbeing.
Read more about the benefits of exercise and physical activity guidelines for adults. Being overweight or obese can lead to health conditions, such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health.
Most adults need to lose weight by eating fewer calories. If you’re trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet can help you maintain a healthy weight.
Check whether you’re a saine weight by using the BMI saine weight calculator. Start the NHS weight loss plan, a 12-week weight loss guide that combines advice on healthier eating and physical activity. If you’re underweight, see underweight adults. If you’re worried about your weight, ask your GP or a dietitian for advice.
You need to drink plenty of fluids to stop you getting dehydrated. The government recommends drinking 6 to 8 glasses every day. This is in addition to the fluid you get from the food you eat. All non-alcoholic drinks count, but water, lower fat milk and lower sugar drinks, including tea and coffee, are healthier choices. Try to avoid sugary soft and fizzy drinks, as they’re high in calories. They’re also bad for your teeth.
Even unsweetened fruit juice and smoothies are high in free sugar. Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day, which is a small glass. Remember to drink more fluids during hot weather or while exercising.
Some people skip breakfast because they think it’ll help them lose weight. But a saine breakfast high in fibre and low in fat, sugar and salt can form part of a balanced diet, and can help you get the nutrients you need for good health.
A wholegrain lower sugar cereal with semi-skimmed milk and fruit sliced over the top is a tasty and healthier breakfast. Further informationThe Eatwell Guide can help you get the right balance of the 5 main food groups. The guide shows you how much of what you eat should come from each food group. Read more about eating a balanced diet and understanding kcal.