Tips To Stay Healthy – Back To School Special
Tips To Stay Healthy – Back To School Special
To all the parents out there… It’s that time of year again! Your kiddos are heading back to school and that means more germs, more homework, more activities and plenty of excuses to fall back into – what may have been – some unhealthy habits.
I get it. I’m human, just like you. But…
DON’T DO IT!!!
I know how important the health of your family is to you and I know that you want to keep yourself and your children living an abundant lifestyle in the best health possible, despite your (and their) inevitable hectic schedules. So I encourage you to STOP the cycle once and for all and jump on the healthy habits wagon, using these tips and tools as guidelines to stay on track, no matter what time of year it may be.
If you’re like many of the parents in our community, then you already know how challenging it can be to ensure your kids are fueled with proper nutrition at home as well as while they are out expanding their minds and diving into new and exciting experiences.
But I have GREAT news!
NOW you can send them off each day with peace of mind because I’ve got a list of Back-To-School must-haves for your kitchen so your kids will be fueling their bodies and minds with high vibration foods and YOU can feel good, knowing you’ve sent them out into the world armed for success! I’m also going to give you some ninja tips to make things a little easier for you.
And in case you missed it, here are 30 food swaps to help you out too!
Drew’s Must-Have Kitchen Staples
I know, some kids are picky and getting them to eat their vegetables can prove challenging. But there are ways to get in these important nutrients so they begin to enjoy them – or at least agree to eat more of them without such a fuss.
Sliced veggies (whatever they’ll eat) paired with hummus is so easy and so good! As a kid, I always loved celery with nut butter (I still do, actually!) and it’s just another way to incorporate some veggies along with healthy fat to keep them fueled. Kale chips are one of my go-to’s when I want something crunchy and salty, without the added junk found in potato chips and other processed foods. You can even make zucchini chips!
Juicing is my favorite way to get in my veggies and having your kids make them with you can be a fun experience for everyone involved! Have them come up with silly names and choose their ingredients. Some will be winners and others, not so much. But it will allow them to be part of the process and kids like to have independence.
Try this juice recipe to start:
- 1 cucumber
- 2 stalks celery
- Heaping handful of greens (spinach, romaine, chard, kale - stems removed)
- ½ - 1 green apple
- ½ - 1 lemon (peel removed if not organic)
- Prepare each ingredient, add to juicer and enjoy!
I don’t eat much fruit at all, simply because I prefer veggies and try to eliminate sugars of any kind whenever possible. But that said, there are a ton of benefits to be found in fruit, like fiber, potassium, vitamins and antioxidants.
Choose lower glycemic options – that means the fruits that are lower in sugar so you don’t have to worry so much about insulin spikes and dips during the day, which can lead to fatigue and mental fogginess, among other things.
Dark berries and green apples are your best bet. And pairing that tart apple with a little nut butter is not only delicious, but as I mentioned above, it provides healthy fat, which is so good for brain health.
I would not suggest any more than 1-2 servings daily, which comes out to about 1 cup of berries and 1 medium apple (each = 1 serving).
We need protein for many reasons: to build muscle, tissue, bones and cartilage; for enzymes and hormones; to create immune system antibodies; and to maintain fluid and pH balance in our blood.
And quality matters, of course. Especially when you’re consuming animal protein (although there are plenty of amazing animal-free protein sources).
- turkey slices (be sure they’re clean and don’t contain added sugars or strange ingredients, like carrageenan)
- chicken breast
- fish and seafood
- pasture-raised eggs
- raw nuts and nut butters
- beans, seeds and legumes
- organic, plain yogurt
- organic tofu and tempeh
4. Healthy Fats.
You’ve likely heard all the talk about fat being good and fat being bad. The truth is, the RIGHT kind of fat is imperative for healthy brain function, along with a whole host of other reasons!
My favorite sources of HEALTHY FAT include: avocados, coconut oil, raw almonds, r and pumpkin seeds.
You want to keep your kids brains working at optimal levels and sadly, our Standard American Diet doesn’t make this easy. That’s why focusing on WHOLE, REAL foods is so important and cutting out (or at least decreasing your consumption) of all other foods can provide such positive results.
5. Power Snacks.
Having healthy snacks ready to go takes away the temptation to reach for something you know you’ll regret later. Remember, fruits, veggies and nuts are REAL fast food – and they are full of nutrients to keep your body healthy and your mind strong.
Drew’s Ninja Tips To Stay On Track
1. Meal prep.
Cook once, eat 2-3 times! This saves time and money! And it allows you to enjoy more quality time with your family instead of the kitchen.
Cook a batch of quinoa and use it all week long for breakfast, lunch and dinner. Grill or bake quality protein and use in salads, as a main dish or in romaine (or collard green) wraps. Chop your veggies so they are easy to grab and go.
2. Buy seasonal produce.
Not only does buying seasonally save money, but the flavors of the produce are much better.
Check out your local farmers markets and get to know where your food comes from. Bring your kids along so that they, too, can understand what they’re putting in their body and why it matters. Then get them involved in the process of creating fun and new recipes that they’ll enjoy.
Bonus: Have your kids choose 1 new ingredient every trip to the market and then find a healthy recipe to use it in. This will help expand their tastebuds and their foodie base.
3. Premade smoothies.
I love smoothies! They’re quick and full of deliciously incredible nutrients, which keep your body satiated and your tastebuds happy. Here are 3 to try.
Simply put your ingredients into a mason jar, tupperware or ziploc bag and freeze or put in the refrigerator. Grab the prepped ingredients when you’re ready to make them and add your liquid of choice (almond or coconut milk; water; pure coconut water), blend and enjoy!
With so many amazing ingredients, including Spirulina, Ashwagandha, Chlorella, Turmeric, Lemon and many, many more, this is the easiest way possible to get in your phytonutrients, superfoods and adaptogens. Plus, no juicer necessary and zero clean-up!
I personally drink this 2-3 times a day and I love it! It gives me energy and it tastes great!
Get 10% Off Organifi Green Juice – Use Coupon Code: OGJ10
Kids love this green juice just as much as I do… if you haven’t tried our superfood greens powder yet, you can grab yours here. Let me know what you think! (I am a kid at heart, but trust me when I say that this delicious juice is for people of ALL ages!)
And if you’ve got a sweet tooth, this vegan ice cream is to die for! And it’s totally guilt-free!
As you can see, there are some really great ways to stay on track and save time! I encourage you to try at least one of these tips and see how it works for you.
Check out this post for 7 Days Of Healthy Meals For Your Kiddos, written by one of our awesome writers!
And be sure to check out this post for some incredible natural remedies to kick those back-to-school colds to the curb in no time!
Comment below and let me know what YOUR ninja tips are to stay on track and keep your kids healthy during the school year. I love hearing from you!
Drew Canole is a rockstar in the world of fitness, nutrition and mindset, with a huge heart for others and doing his part to transform the world, one person at a time.
As the founder and CEO of Fitlife.TV, he is committed to sharing educational, inspirational and entertaining videos and articles about health, fitness, healing and longevity. He is also a best selling author and the founder of Organifi, an organic, incredibly delicious greens powder, chock-full of superfoods to make juicing easy no matter your busy schedule.
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