Struggling for ideas on what to pack in your kids’ school lunches that will give them the energy and brain power to last through a full day of classes and after-school sports? Sarah Guilbert, the Nutritionist from Midtown Athletic Club in Rochester, is back to demystify the healthy lunch packing process with some great recipes to help your children have a productive year in school.
You’re not alone if you’re having trouble coming up with creative, healthy ideas for your kids’ packed lunches and snacks. There are many misleading kid-friendly “health-food” products on the market that are actually anything but, and wading through the front-of-the-package marketing claims is sometimes difficult.
By ditching the processed, prepared foods and making lunches and snacks yourself you can ensure that your child is eating healthfully. It is also a fun way to give your kids a little food education, as you teach them the preparation skills necessary to one day take over the job for you.
The following recipes will help students power through the school day with enough energy to perform well academically as well as on the sports field, track, or swimming pool.
For the Lunch Box
Whole Grain Pita Pockets with Harvest Chicken Salad
This recipe shows the versatality of plain, nonfat Greek yogurt. Tip: substitute regular walnuts for the candied walnuts in this recipe to lower the amount of added sugar.
Whole Wheat Bread, Natural Peanut Butter, and Banana Slices. Pack Milk in a Thermos.
This is a potassium-rich variant on traditional peanut butter and jelly.
Spaghetti Squash with Grilled Chicken and Low-Sodium Marinara Sauce
Spaghetti squash is a healthy and fun substitute for refined pasta. You can easily pack this dish in a thermos or a container like this. Have your kids help prepare the squash so they can see the fascinating inside of this vegetable.
Greek Yogurt, Banana, and Low-Fat Granola Parfait.
Add your child’s favorite side dish to round it out. This meal is packed with potassium and protein.
Healthy Grilled Cheese Paired with a Side Salad in an Edible Bowl
Make a grilled cheese sandwich using whole grain bread with reduced fat cheese, tomato, and spinach.
Fill a pepper with spring mix, carrots, cucumbers, tomatoes, and an olive oil-based salad dressing for a fun way to do a side-salad.
This recipe is a good source of fiber and plant protein for the adventurous eater. Make this on a Sunday night, as it requires more preparation time than the other other recipes.
Healthy Lunchbox Desserts
Step away from the Twinkies and Chips Ahoy. A lunch box dessert doesn’t have to be filled with calories and chemicals. Try these instead:
There are many variants of these, such as those found here and here.
Here’s a recipe I developed out of frustration after reading the suspicious ingredients on just about every store-bought energy bar I’ve picked up. Energy bars shouldn’t have 30 ingredients. Here’s my simple and healthy alternative with ingredients you know and recognize.
½ cup coconut flour
2 cups whole oats
1 cup natural unsweetened appleasauce
2 mashed medium bananas
1 cup peanut butter
1 cup raisins
½ cup pumpkin seeds
¼ cup sunflower seeds
1 T vanilla
½ tsp salt
1 tsp cinnamon
1. Preheat oven to 325 degrees.
2. Line a brownie pan with parchment paper.
3. Combine oats, coconut flour, raisins, sunflower seeds, pumpkin seeds, salt, and cinnamon together in a medium-sized mixing bowl.
4. Chop dates, add in to dry ingredients.
5. In a separate bowl, combine mashed bananas, applesauce, and vanilla.
6. Add wet ingredients into dry ingredient bowl.
7. Add peanut butter and mix thoroughly.
8. Press into pan and cook for 30 minutes.
9. Cool to room temperature and cut into 24 bars
Nutrition information per bar (1/24th of pan): 159 calories, 9g fat (2g saturated, 0g trans-fats), 5g protein, 3g fiber, 93mg sodium, and 210mg potassium.
Nutrition before a workout or an after-school activity involving exercise should be low in fat and fiber and provide a moderate amount of carbohydrates and protein.
If you spent the weeks leading up to the summer season getting “swimsuit-ready” only to realize that mid-way through the summer, you’ve put on a few pounds, you’re not alone. Experts agree that summer weight gain is common among both adults and children.
Check out some easy ways to avoid the pitfalls, so you can stay healthy, fit, and ready to put on those skinny jeans this fall.
1. Plan Meals and Snacks.
Summer’s laid-back feel and variable schedule can derail your motivation and ability to plan and prepare healthy meals and snacks. However, maintaining a healthy menu and eating schedule over the summer is key to controlling your weight.
Schedule time during your day to shop for and prepare healthy foods. This might actually help you feel less stressed, because both your mind and body will appreciate a nutritious energy boost.
Courtesy of katrinalantznovelist.blogspot.com
2. Watch What You Eat at Summer Parties.
From your son’s graduation celebration, to your cousin’s wedding, to the family backyard BBQ, summer calendars are packed with events that include an unlimited amount of fatty, sugary foods.
To avoid overindulging, focus on catching up with family and friends. Don’t overload your plate, and avoid going back for seconds and thirds. You will have more time for conversation and ready to take on the next activity!
3. Limit Summer Treats.
It’s perfectly healthy to enjoy an ice cream cone once a week, but if that cone is accompanied by a frappuccino here and a margarita there (even one made from our healthy recipe), the extra calories can add up quickly. Less obvious, or seemingly “healthier” options, such as frozen yogurt, lemonade or Gatorade, and light beer, can also lead to weight gain.
With a little willpower and planning, you can decide for yourself when it’s okay to enjoy a refreshing summer treat, and when to say, “I’ll try it next time!”
4. Maintain Your Exercise Routine.
When regular schedules are thrown out of the window, as they often are during the summer, it’s easy to let your daily trip to the gym fall by the wayside. Staying active with regular exercise will ward off extra pounds and preserve your fitness.
Summer is a great time to enjoy a wide variety of fitness activities – from the pool, tennis court, and golf course, to regular classes and exercise equipment at the gym. The bonus? You can do many of these activities with friends and family who need to exercise too!
5. Have a Goal.
Spending the hot summer months inside a cool, air-conditioned house, moving from the couch to the computer with stops at the fridge in between is a quick way to gain weight. Avoid falling into this rut by aiming for specific goals.
Combine physical goals, such as training for a summer 5K or learning a new sport, with activity-based goals, such as volunteering, working a summer job, or taking a class. Keeping goals in mind may just be the motivation you need to stay energized, healthy, and slim this season.
What strategies keep you and your family healthy over the summer?
All parents want what’s best for their kids. They want them to be the smartest in the class, or the fastest on the team. They give them time, money, support, encouragement, and love, all to help them be the best they can be. For many families, this is especially true when it comes to fitness and sports.
But before plowing into hours of practices and training sessions with spring sports right around the corner, it’s important for parents to ask themselves, “Are my kids working out too much, or not enough?”
According to research done at the University of Michigan, exercise is key to combating the obesity epidemic, especially in a nation where 15% of all children are estimated to be overweight. However, it’s also possible to push kids so hard in organized activities and athletics that they run the risk of injury and mental/emotional fatigue.
So, how do we determine what’s really best for kids?
Existing research isn’t too much help here. Many studies have been done on childhood fitness, and many sets of guidelines have been published. According to Harold Kohl, an epidemiologist from the University of Texas, there are at least 27 sets of official guidelines from various organizations without a lot of data to back them up.
For example, we don’t know why 60 minutes is more sufficient than 30 or 45, how play time or unorganized activity fits into the picture, or how individual differences impact the results. Fortunately, the experts do agree on a few things:
Kids who exercise have stronger muscles, greater endurance, and bones that are denser and have greater mineral content.
When obese children exercise regularly, their body fat, blood lipids, and blood pressure may fall.
Kids should not exercise as “little adults;” for example, it may not be safe for kids to run on a treadmill for 30 minutes straight.
Exercise impacts all children differently – some get more benefit than others, and some get none at all.
Left on their own, most children know best what their bodies need.
So what does this mean for families? Children spend a lot of time being told what to do by parents, teachers, peers, and the media. Maybe it’s time to include our children in the decision-making process, and in turn, teach our kids to listen to their own bodies.
Whether they choose to participate in organized athletics or unorganized activity (“just play”), they stand to gain the benefits of building and maintaining a healthy lifestyle, without risking physical or emotional burnout. Activity can contribute fun, creativity, new skills, teamwork, and personal fulfillment to a child’s life.
Why do we care about trends? Researchers study them, writers report them, teachers teach them, and tweeters tweet them. Although there are many advantages to being “in the know,” one of the most important reasons to pay attention to trends is that they can help us prepare for and adapt to changes ahead.
Over the past six years, the American College of Sports Medicine (ACSM) has identified trends in the fitness industry with their ”Worldwide Survey of Fitness Trends” (you can view the full 2012 survey text here). Come January 1, some of the most popular resolutions will be health- and fitness-related, so let’s get a jump on meeting our goals by looking at what the 2012 fitness trends mean for us.
Educated, certified, and experienced fitness professionals are the core of a rapidly expanding industry. In spite of tough economic times, consumers still place a lot of value in getting and staying healthy. The fitness industry has responded to this need by employing qualified trainers and instructors.
What does that mean for you? You can breathe a little easier knowing that you can trust your fitness professionals to lead you in safe and effective workouts, helping you reach your goals faster and giving you more bang for your buck.
Strength training is here to stay. Having been near the top of the trends list for several years, strength training is the first training “type” on the trends list, accompanied by personal, core, functional, and group training.
What does that mean for you? Since most of us sit at a desk all day, adding a little weight-bearing exercise such as resistance training can help improve our energy levels, mood, and overall functionality. Expect fitness centers to continue to update equipment and training options to facilitate strength-training programs that meet the needs of all types of exercisers – a stronger body is yours for the taking!
No one will be left behind. Training options are becoming more population-specific, with new programs being tailored to the aging Baby Boomer population and the fight against childhood obesity (just to name a few). Your fitness professionals are trained specifically to work with a variety of individuals from athletes to people fighting obesity or other diseases.
What does that mean for you? The fitness industry is actively trying to meet you where you are to help you get the most you can out of an exercise program, regardless of your goals or fitness level. In other words, you don’t have to start off looking like Jane Fonda to make exercise a part of your life.
It’s all about energy. Zumba, boot camp, and spinning are growing in popularity. These group classes are high-energy and fun, and put the emphasis on pushing your physical limits.
What does that mean for you?Releasing stress through dancing, high-intensity training, and cycling will leave you feeling strong, accomplished, and ready to tackle life’s challenges. You just have to be willing to give them a try. And although not “trending” anymore, Pilates fans shouldn’t be worried that their favorite class is going to disappear; only time will tell whether these new arrivals and old favorites will continue on as actual trends rather than fads.
The key this year is to work with Midtown to customize a fitness program that will leave you feeling refreshed, rejuventated, and (hopefully) like you had a darn good time.
Now that you know what’s to come in 2012, it’s time to use this information to start doing something that will work for you.
Your 2012 motto shouldn’t be “once I meet my goal, I’ll be happy.” Instead, how about you take a chance on what the industry is giving you and say “it’s time to give myself knowledge, revitalizing energy, and a sense of accomplishment, and add some more fun to my fitness routine.” Now that’s a reason to work out today.
What do you think of these trends? Have you already tried any of these fitness programs or plan to in 2012? What are you going to do differently in your workout routine this year?
Kristen Schumacher is the Marketing Coordinator for Midtown Athletic Clubs. When she is not training for her next distance race, she enjoys cooking, singing, and spending time with her friends and family.