VitaNews

Author: Ashley Wentworth

It’s back-to-school season which means many of us are fretting about what to send in our kids’ lunchboxes, myself included. Unless your child takes advantage of the school meal program for all of their school meals, planning and packing lunches can be daunting. It seems like a constant battle between sending foods that support them during their long school day, and ones they’ll actually eat.

Here are a few ideas to help make packing for lunchtime easier.

Pack Enough Food

My first tip is to pack enough food. Many schools have time for a snack/breakfast in the morning in addition to a normal lunch period. This basically means packing enough food for two meals, especially if your child has a small breakfast at home or doesn’t eat before school. 

Having enough food to eat supports their energy, concentration, learning, and growth. I know if I’m hungry I usually am not productive and have poor focus and concentration. Our kids are no different. Being hungry can also cause irritability (hello, hangry!) and is distracting. 

Use School Programs

Take advantage of your school’s snack and meal offerings. Some states have adopted universal free school breakfast and lunch meals which is a no-brainer to help with your budget. Look over the menu together with your student and pick out some items or meals for them to try.

Make It a Joint Effort

Include your child in the planning and packing process for their school meals. Have them help you come up with some items or meals they might like to have for the week or over the next few weeks. You can include these on your grocery list and then have them available. 

Some families have kids pack their own lunchbox each day. 

Offer Options

Pack plenty of food and a variety of options. This will give them some different things to choose from. I know I don’t know what I want for lunch right when I wake up in the morning. Include items from all of the food groups, carbohydrates, proteins, fats, fiber, and fun foods can all be part of a school meal. 

Try to help your student explore which foods help keep them full and satisfied during their day. 

Kids go through phases of liking things and then not wanting them for a while, just like adults. If their tastes change, try to go with the flow and pick some new or different items to try. 

Make It Easy for Them

Kids often do not get a lot of time to eat lunch in school. Make it easier for them. For example, send oranges already peeled. Slice up apples. Have everything ready to eat so they don’t waste time peeling and cutting and end up with no time to actually eat.

Handy Lunchtime Tools

• Bento boxes are great with helping to include variety. There are many different compartments to have fun with. It also saves space to help include more food instead of containers using up the space.
• Small cooler/ice packs are great to help keep things that need to be refrigerated stay cold during the school day.
• We use our thermos a lot! We pack soup, macaroni and cheese, lasagna, shepherd’s pie, and more. 
• Cookie cutters can be used to make food items seem more fun and appealing. Cutting sandwiches, cheese, or anything into shapes automatically makes them more desirable to little ones. 
• I’m not sure about you, but I absolutely hate having a million plastic, zippered snack bags floating around the kitchen and the lunch box. We love our reusable snack bags! They certainly help save money as well. 

Ditch the Guilt 

When we think “processed” we usually think unhealthy, prepackaged food. But truth be told, most of the food we buy at the store is processed in some way. It’s ok to send processed convenience foods like dried or canned fruit for example. Fruits and vegetables don’t have to be fresh for every meal/snack. If your kids like them and eat them, it’s a win! 

Food Item Ideas

• Sandwiches!
• Wraps 
• Open-faced sandwiches 
• Pinwheels
• Sliders
• Fruits and vegetables, canned, cooked, fresh, dried, freeze-dried, or frozen 
• Write notes or draw pictures on bananas and oranges to make them fun
• Try different cuts to keep things exciting—sliced, cubed, or cut into fun shapes
• Send some kind of dip for fruits and vegetables if your child likes it better this way. We love mixing yogurt and peanut butter together for a quick fruit dip! Hummus, salad dressings, yogurt, or whatever your child enjoys.
• Leftovers from dinner
• Cheese—cubed, sliced, or string
• Popcorn
• Pretzels
• Crackers
• Nut butters if your school allows it, Sunbutter if not
• Deli meat and cheese rolls 
• Muffins or breads 
• Yogurt
• Homemade Lunchable style items

There are no rules when it comes to packing meals for your kids. Choose foods they like. If it seems like they are getting bored with things, try something new. Almost anything can be sent as a school meal—think outside the (lunch) box. Happy back-to-school!

Author: Carrie Myers

If you’re like many families, summertime means the loss of a normal routine and schedule. So, when back-to-school time inevitably rolls back around, those first few weeks can be rough—unless you’re prepared. Here are a few tips for easing into a new school year.

Wrap-Up Summer School Projects

If you neglected to go through your kids’ backpacks from last school year, now might be a good time to do so. Hopefully, you won’t find their summer reading list or some other summer project that’s supposed to be completed by the upcoming school year (and hopefully you don’t find that the stench you’ve been smelling is some critter they brought home and were supposed to take care of over the summer!).

Do School Shopping Early

This is especially important if you tend to procrastinate. Get school supplies, backpacks, lunch boxes, and any clothes and shoes well before the start of school (like two or three weeks before). This cuts down on the stress of last-minute shopping—and increases the chances of getting the colors and themes your kids want (unless you hate that cartoon character they’re crazy about, in which case, feel free to procrastinate).

Practice

Don’t wait until school starts to begin some sort of routine. Summertime often means later nights and sleeping in—at least sleeping later than during the school year. Two or three weeks prior to school starting, set a time for bedtime—and announce it early—like the previous week, but also early on in the day that you’re starting it—and remind them often throughout the day so that no one can say you didn’t tell them (little do they know, we moms know all their tricks).

How to set the earlier bedtime is up to you, but it definitely does not need to be all or nothing. Depending on when you’re beginning the earlier bedtime, try starting with 30 minutes earlier for the first few days and then add up from there. Just beware that they may have trouble falling asleep at first, since they’re bodies have adjusted to staying up later. This is where the bedtime routine comes into play. What do they normally do during the school year? Bath, brush, read—or something along those lines? If they’ve gotten out of that habit, now is the time to reinstill it.

On the other end, if they’ve been sleeping in, start setting alarms and practice getting up and getting “ready” in the morning. If you don’t want them to consider you a total summertime buzz-kill, allow weekends to stay on summertime.

Ease New School Year Jitters

Whether your kids will be in a new school this year, or you have a child who does not deal with change well, ignoring their anxiety will not make it go away. Start talking about how they’re feeling, answer any questions they might have, and start them on their new routine so that it becomes familiar to them.

Contact the school and their new teacher and ask if you can all do a meet-and-greet the week before school in their classroom. This will increase their familiarity and help them feel safe going there. If the child is in middle or high school, ask for a tour of the school and a meet-and-greet with their teachers. If they’ll be using a locker, ask if they could get their locker assignment and locker code or combination so they can practice opening it without trying to figure it out with the pressure of other kids and bells going off (I literally still have this recurring dream at least once a year that I cannot remember my locker combo and the bells are going off, I’m late…ahhhh!)

Make Sure You Still Squeeze in Fun

Summer is short enough, and the purpose of preparing for school is not to shorten summer even more. Even with easing back into a schedule and routine, be sure to add plenty of end-of-summer activities and family time (or downtime if summer has been all go, go, go). And while I do not recommend planning your family getaway for the last week of summer, if that is your thing, being prepared beforehand will be imperative!

Here’s to a safe, healthy, happy school year!

We’d love to hear your tips and what works for you! Drop us a line!

Author: Ashley Wentworth

So in all honesty, that title basically reads “my favorite road trip snacks.” If you’re headed out on the road with the family or friends, car snacks are a must! Read on to find out my secrets to staying satisfied and avoiding hangry meltdowns when you’re away from home.

Whenever I leave the house, I bring snacks! If I’m only going to be gone a short time I’ll just take a granola bar. But if I’m going to be gone for a few hours, or going on a day trip or a long vacation, you best believe we’re loaded to the hilt with snacks—or even small meals. 

Funny story: I once got my carry-on bag searched at security at an airport because of all of my snacks—a lot of them had twist ties that must have looked suspicious in the x-ray machine. My bag was literally filled with food and a few books. 

You can still have balanced meals and snacks but, in my opinion, road trips and vacations are not the time to obsess over healthy food choices—it’s a time to enjoy with your friends or family, be in the moment, and make memories. Choose foods that help give you energy for your trip and let you have fun, too.

Bringing foods from home can also save you time and money (um, yes, please!). Planning ahead will help you avoid stopping sixteen thousand times at convenience stores or fast food restaurants because you’re all hungry at different times or can’t find what you want. 

Logistical snack secrets 

Here are my logistical snack secrets for your family’s next road trip.

Plan

We always go to the grocery store a day or two before we’re heading out with a list of snack items we want to bring. Having a plan helps us avoid forgetting someone’s favorite snack—and the impending meltdown.  

Bring things you know most everyone in the car will like. It’s great to bring healthy foods like fruits and vegetables—as long as they won’t go to waste. Packing foods you hope your family will eat—but know they probably won’t—just presents you with wasted space, food, and irritable people on your hands (no thanks!). So, if your family doesn’t usually enjoy grapes (or whatever) then, don’t bring grapes on your road trip.

Stick with What You Know

Road trips are not usually the best time to try new, healthy recipes or foods (hello, upset tummies—and frequent, inconvenient bathroom breaks). Bring your tried and true snacks and foods. You can always try new things on the road if you feel like it, just go easy to avoid “vacation belly.” 

Think Variety

Bring a variety of items. Include things from all food groups to keep people satisfied, including sweet treats. I never go on a road trip without chocolate of some type (Mom Tip: Keep the chocolate in a container that will catch any melted chocolate if it gets left in a hot car!).

By bringing a variety of foods, it also allows you to make small meals out of snack foods so you don’t have to stop as often to find somewhere to eat.

Stay Cool

Bring a cooler for things that need to stay chilled and bring a separate bag of shelf-stable items. We always take both! Letting things that need to be refrigerated stay at car temperature usually makes things not as tasty and can be dangerous—and another cause for upset tummies. Putting shelf-stable things in the cooler can cause them to be damp or get stale. I know it seems like a lot of space for food, but trust me on this one. 

I like to use freezer packs instead of ice in our coolers when possible. They are so much easier to deal with than having to worry about stopping for ice all the time and it keeps things clean and dry. If you don’t have a way to re-freeze the packs though, by all means stay safe and use ice.

Bottoms Up

Don’t forget your fluids! Pack plenty of water to avoid paying for overpriced bottled water at convenience stores. If you’ll be away overnight or longer, a 5 gallon water jug with a pump is a total life-saver. Plus, you’ll avoid all the space and waste of plastic water bottles. If it will be hot, consider using sports or electrolyte drinks to help with electrolyte replacement. Using electrolyte powders can help save on cargo room. 

Think Outside the Box

Just because foods you like aren’t considered “snack” food or road-worthy, doesn’t mean you can’t bring them! You could easily figure out a way to make oatmeal (thermoses are great!) or bring a bowl for cereal if those are things you enjoy. 

Also, don’t forget a trash bag of some sort for all the inevitable wrappers—they hopefully won’t get stuffed between the seats this way! 

Another tip—bring baby wipes, wet wipes, or something to clean off sticky fingers!

Bring On the Snack Ideas

Here are a few of my family’s favorite road-trip snacks to give you some ideas of what can be packed.

• Cheese: string, sliced, cubed, etc. 
• Pretzels, chips, tortilla chips, crackers, etc.
• Dry cereal
• Peanut butter crackers
• Pre-popped popcorn
• Granola bars, protein bars, etc.
• Nuts
• Trail or snack mixes
• Nut butters
• Hummus or other dips
• Yogurt
• Salsa
• Fruit: fresh, canned, freeze-dried, and/or dried
• Sliced veggies
• Hard boiled eggs
• Cottage cheese
• Bread and things to make sandwiches like deli meats or nut butter and jelly
• Meat jerky 
• Chocolate and other treats you and your family enjoy. Choose packages that are individually wrapped or small portions to make them last longer. 
• Chocolate covered nuts and pretzels are some of my favorites

Bottom Line

There are no rules! Bring whatever you like. Make sandwiches ahead, make pasta salads, etc. Choose what fits your likes, wants, and needs. Snacks are one of the best parts of a road trip—have fun with them!

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Author: Carrie Myers

I try to avoid using the saying “The Good Old Days,” but in today’s highly technologically-advanced world, it’s hard not to use it. And yes, here it comes…

When I was kid…

We played outside. We didn’t have a choice. I laughingly recall standing at the front door during summer, face red and sweaty from running around, begging to come inside for a drink. Okay, that’s my child’s mind embellishing it a bit—we didn’t have to beg for a drink—but the point is, we played.

And we played outside—and so did other kids. There was never a scarcity of neighborhood kids to play with.

We played Freeze Tag, TV Tag, hopscotch, hide-and-seek, Red Rover, What Time Is It Mr. Fox, Mother May I, Red Light Green Light, Frisbees, Wiffleball, and Kickball—and dared whoever kicked the ball over the neighbor’s fence to climb over it and snatch the ball before their dog, a Basset Hound named Lightening, came screaming out of his house to chase us, his long, floppy ears flying out behind him.

We climbed trees and swung from the branches. We did cartwheels and round-offs (I have a scar on my knee to prove a bad landing) and rode bikes.

We tossed the baseball around, jumped rope, flew kites, and hula-hooped (well, I attempted to anyway).

We roller-skated and skateboarded down what seemed like a gigantic hill at the end of our street. Going back now, I see it’s just a small noll (hey, everything looks bigger from a kid’s perspective).

If we were at my grandparent’s farm, just four miles from our house, we fished in the ponds, walked through warm cow manure barefoot (you haven’t lived until you’ve had the warm squish of cow poop between your toes!), fed the animals, “helped” my Gramps and aunt milk the cows (and run when milk came squirting at us), swam in the pool, and jumped on the pogo stick.

How many kids do you see playing like this anymore? Probably not many.

Instead, our kids are living in caves, eyes glued to screens, watching garbage that adds nothing but trouble to their brains and bodies.

Case in point: A 2022 report in BMC Public Health suggests that young children who go over the recommended one-hour screen time limit experience developmental deficits, specifically in the physical, social, emotional, and cognitive health domains.

But when parents limit screen time, research suggests positive results. For example, a 2022 study in JAMA Pediatrics links less screen time, instigated by parental interventions, with an increase in physical activity.

But how do you get your kids off the phones and out the door? Here are five tips to get them—and you—moving.

5 Tips for Getting Kids Off the Devices and Moving Outside

Set Boundaries

Assuming you own the phones, computers, tablets, and gaming systems and pay the bills for them to run, you have a right (and I dare say, a responsibility) to decide how and when those devices are used (and even if your teen is paying for theirs, if they still live under your roof, the same parental rights apply, in my opinion). You also have a right to check those devices. This is made easier by setting clear boundaries—and putting them in writing.

I’m a fan of writing up contracts, especially as kids get older and take on more responsibilities. Lay out the rules for using the devices and make sure everyone understands them, including the consequences of breaking the rules. Then have each one sign the contract, make copies for each person, and also hang a copy of the contract for all to see. Then the tough part—the follow-through. You must follow through with the consequences if they break the rules. Yes, they might “hate” you for a bit…but not for long if they want it back.

Be a Role Model

Parents are kids’ first role models. Don’t give them any ammunition to use against you, claiming that you’re a hypocrite—like telling them to get off the devices and go outside while you’re face-deep in your own devices, scrolling through social media, and never go outside to “play”). And while I do not believe parents should have to entertain the kids, it does help them to become more active if the parents are also active—including together as a family. This can be as simple as going for a walk after dinner most nights or discovering a new swimming hole in your area.

Introduce Them to Games You Played as a Kid

Depending on your age, you may or may not remember or recognize the games I mentioned earlier in this article. Do an internet search of the games, or borrow or buy a book, like 101 Playground Games, to get ideas.

Get Creative

Sit down and design a simple obstacle course with your kids. Have them draw it out and then create it in your yard. It doesn’t have to be elaborate. Use what you’ve already got. Or do a nature scavenger hunt. Go camping or hiking. Visit the local park. Plant a garden. Mow the lawn. Rake the lawn. Walk dogs. Stack wood. Assign each kid a housekeeping duty, crank the music, and make it a dance party (yes, I’ve been known to dance with my vacuum). Formal exercise isn’t the only thing that counts as physical activity.

Get a map of the U.S. or another part of the world and map out a route from point “A” to your destination; decide how many miles each family member needs to contribute to the “trip” each week to get to your destination. This is where some inexpensive pedometers come in handy, or measure out a trail in your yard or neighborhood so that you know the distance. Plan a fun, active adventure when you get to your “destination.”

Physical Activity Inside Counts, Too

While I love seeing kids getting outdoors more, I know that sometimes that’s not possible. What are some ways to be more active indoors? There are all kinds of exercise, yoga, tai chi, and boot camp types of videos out there. You could teach your kids very basic exercises that only require their own body weight, like push-ups, squats, and planks. Get some fun, kid-friendly exercise equipment and teach a “class” a couple of times a week.

Bottom Line

Becoming more active doesn’t have to be a burden or “one more thing” you need to add to your plate. By cutting down on screen and device time, you make space for physical activity. And by adding music (and maybe a little competition) to activities you already do, you can sneak movement into your family’s day without them knowing that they’re exercising. Make movement fun again!

Author: Ashley Wentworth

Seasonal changes usually make us want to consider making changes in other parts of our lives to create that “fresh start” feeling. We often choose to make changes to our activity, nutrition, organization, wardrobe and more. Some of these changes help us simply recharge, and some are necessary—like changing out our winter boots for sandals when temperatures are higher.

Are changes in nutrition necessary during season changes? Let’s explore!

Spring

When spring rolls around, the days are getting longer and some of us winter hibernators may be starting to spend more time outside. Here are some things to consider for your nutrition when the sun is finally showing its face again. 

Vitamin D

Getting enough vitamin D, essential for bone health and many other functions, may not be as much of a concern in the spring as long as you’re spending time outside. Our bodies create vitamin D when exposed to the UVB rays of sunlight. There are a lot of variables involved in deciding how long you need to be outside to get the recommended amounts of vitamin D. Things like how far you live from the equator, your skin color, the season, and even the time of day can all affect how your body synthesizes vitamin D. 

• In spring and summer months when more of your skin is likely exposed to the sun, you don’t need to spend as much time outside as you would in the winter when it is not as strong and your skin is more covered due to the cooler temperatures. Spending about 10-30 minutes in the sun a few days per week is thought to be enough for sufficient vitamin D levels.

• The time of day can affect how well we make vitamin D as well. In the middle of the day the UVB rays are stronger and it does not take as long to synthesize. 

• Skin color can also affect our vitamin D. People with lighter skin manufacture vitamin D more quickly than people with darker skin. This means that people with darker skin need longer exposure to the UVB rays. 

The sun is the best way to get vitamin D as there are not many foods that naturally contain it. As with most things regarding nutrition, it’s all about patterns! Vitamin D is stored in the body’s fat cells so it is not as important to be outside each day, but rather a few days per week. So take advantage of those sunny days! 

Be sure to use caution with sunshine—too much of a good thing can be dangerous. Prolonged exposure to direct sunlight without proper application of sunscreen can lead to sunburn and increased risk of certain types of skin cancer. 

Supplements* can also be a good source of vitamin D. Those who live in northern climates, have high risk of skin cancer, or have darker skin may benefit from vitamin D supplementation. 

Immunity

Cold and  flu season tends to linger into spring when the temperatures can be variable during the day. See the Fall section for more immunity boosting information.

Summer

The days are long and the sun is strong. Don’t forget your sunscreen even on cloudy days since summer sun rays are much stronger than during other times of the year. Here are some things to pay attention to in summer months to keep your body healthy.

Electrolytes

When temps are higher and we’re trying to keep up with the kids, we sweat more and lose more fluids and electrolytes. Electrolytes are minerals that help maintain fluid balance, muscle contractions (including your heartbeat), and chemical reactions in our bodies. Electrolytes also play a large role in how we feel overall. If we lose too many electrolytes and fluids when it’s hot outside or through extreme exercise, we can experience:

• Neurological complications, like seizures
• Dehydration
• Irregular heart beat
• Dizziness
• Dark-colored urine
• Weakness
• Muscle cramps

Staying hydrated with plain water when you are losing fluids through perspiration is one of the best ways to prevent dehydration and electrolyte imbalances. But extreme levels of perspiration may require electrolyte replacement. You can find electrolytes in: 

• Dairy
• Bananas
• Salty foods
• Drinks or drink powders infused with electrolytes/minerals
• Watermelon

Whole Body Summer Support

Summer schedules are usually hectic! Most of us are on the go and trying to spend as much time outside as we can. Our skin and bodies can usually use some extra healing power during the summer. 

According to Dr. Thaddeus Gala, here are some must haves to support your skin and body in the summer months:

• Antioxidants like fish oil and other omega 3 sources, vitamin C, and vitamin E are all anti-inflammatory and can help skin heal faster from sun damage and also help support your joints and muscles. 
• Collagen works to repair joints and muscles, and is really what keeps your body held together. It can also help skin damaged from the sun heal faster.
• Biotin supports your hair and skin. So, like collagen and antioxidants, it can help repair damaged skin. Biotin also works to heal muscles.

Fall

Fall is like the perfect storm for germs. Temperatures are dropping, we’re spending more time indoors, and we’re gathering in crowds again for back-to-school and the start of the holiday season.

Since the beginning of the COVID-19 pandemic, there’s been a lot of information and research on supplements and nutrients that support immunity. Nutrient deficiencies, even if you don’t have obvious symptoms, can often leave small holes in our immune system which bacteria and viruses can take advantage of. Here are the most common dietary sources and key players that work to regulate the immune system, fight off infections, and keep your immunity armor strong:

• Protein: Amino acids, the building blocks of protein, work directly to help fight germs.
• Vitamin A: eggs, organ meats, leafy greens, and orange and yellow vegetables 
• Vitamin D: fortified milk, salmon, tuna fish, and cod liver oil
• Vitamin E: vegetable oils, nuts, and seeds
• Vitamin C: citrus fruits, tomato products, and potatoes 
• Folate (a B vitamin): whole grains, leafy greens, fruits, nuts, beans, peas, seafood, eggs, dairy, and meats. 
• Zinc (mineral): meat, fish, and seafood, eggs, and dairy
• Selenium (mineral): whole grains, dairy, fortified grain products like cereals, and some fruits and vegetables 
• Magnesium (mineral): nuts, seeds, leafy green vegetables, and whole grains
• Pre and probiotics: supporting our gut health can be a key factor in our immunity levels 
• Probiotic food sources: Fermented foods for the win! Sauerkraut, kefir, yogurt, kombucha, tempeh, and other fermented foods contain helpful probiotics.
• Prebiotic food sources: Having a variety of plant foods like fruits, veggies, grains, and beans will help you get the prebiotics your gut needs. Bananas, garlic, onions, and more are all good sources. 

What About Herbal Remedies?

There are a lot of herbal supplements on the market geared toward immunity, like garlic, echinacea, elderberry, and more. Most of these supplements and compounds need more research in human studies to be more specific in how they work to help our immune system and to determine safe and effective dosing. 

Other lifestyle activities to consider to improve immunity include:

• Being sure to Include fruits, vegetables, whole grains, and whole foods most of the time 
• Getting enough rest 
• Having a way to manage and cope with stress  
• Moving your body most days 
• Avoiding alcohol, tobacco, and other substances
• Hand washing

Winter

Many of us tend to lose steam in the winter months due to shorter days, less sunlight, and cold temperatures limiting our outdoor activities. And let’s face it, spending a lot of time inside with minimal sunshine can also leave us feeling restless, tired, and blah. Can a change in your nutrition help you avoid the winter blues? Here are some nutrients to consider in winter.

Vitamin D

Many places in the Northern hemisphere do not get much sunlight in the winter and what sunlight there is has weak UVB rays that are unable to produce vitamin D in the body. Many medical professionals recommend a Vitamin D supplement during winter months. Talk to your healthcare practitioner about what dose is right for you.

According to many studies, vitamin D has also been linked to mood. Vitamin D deficiency often can cause mood changes, feelings of hopelessness, sadness, and fatigue. 

If you think you may be suffering from seasonal affective disorder or depression, reach out to your healthcare practitioner to discuss what treatment plan may be best for you.

Energy Levels

If you’re feeling extra tired and you’re getting enough Vitamin D, see if you are getting enough of the following vitamins and minerals: 

• B vitamins: meat, seafood, eggs, dairy, legumes, leafy greens, seeds, and fortified cereals and breads 
• Iron: fortified cereals, beef, spinach, beans, oysters
• Vitamin C: citrus fruits, tomato products, and potatoes
• Magnesium: nuts, seeds, leafy green vegetables, and whole grains
• Zinc: meat, fish, seafood, eggs, and dairy.

Bottom Line

So, do you need to take different supplements during different seasons? Maybe! If you feel you may be lacking some of the nutrients discussed above, it may be worth looking into increasing food sources during season changes or considering a supplement*. 

*This article is for educational purposes only. Always discuss supplements with your healthcare practitioner or a registered dietitian. There can be risks of having high levels of some vitamins, minerals, and supplements. 

Author: Ashley Wentworth