Nutrition For Families

By Kristin Wood

It’s hard to find time and energy to make nutritious meals for your family. Between working full time, and/or squeezing in kids’ sports, your own workouts, and the other errands that are a part of life, it’s tough to put a great meal on the table. And, we need to make 21 of those meals a week (breakfast, lunch, and dinner), a hurdle that many of us struggle with on a regular basis.

Yet it has never been more important. According to the American Society of Child and Adolescent Psychiatry, some 16 to 33 percent of children and adolescents are obese. Obesity is among the easiest medical conditions to recognize, but most difficult to treat. Unhealthy weight gain due to poor diet and lack of exercise is responsible for over some 300,000 deaths each year. The problem often continues later in life, too; doctors frequently warn us that overweight children are much more likely to become overweight adults unless they adopt and maintain healthier patterns of eating and exercise.

Nutrition for Families
Make healthy nutrition a lifestyle and be a good example to your children! If you’re not sure where to start, keep reading for some helpful tips.

Breakfast
We all have been told that eating breakfast is really important. But why?

According to the Mayo Clinic, a healthy breakfast refuels your body and replenishes your blood sugar (glucose), giving you the energy necessary to start a new day. In addition, a growing body of evidence indicates that breakfast is good for both your physical and mental health. Studies show that people who eat breakfast – especially a healthy breakfast – are more likely to consume more vitamins and minerals and less fat and cholesterol during the day, have better concentration and be more productive throughout the morning, control their weight, have more strength and endurance, and lower cholesterol, which reduces the risk of heart disease.

While eating breakfast is important for all ages, breakfast is especially important for children and adolescents. According to the American Dietetic Association, children who eat break-fast are more likely to have better concentration, problem-solving skills and eye-hand coordination. They may also be more alert and creative, and less likely to miss days of school.

There are many ways to give your kids a healthy, quick breakfast, but some of them require planning ahead of time. Here are some helpful ideas:

Boil eggs by the dozen and put them back in the egg carton (marked with an ‘H’ so you know they’ve been hard-boiled). Give your kids 1-3 of these in the morning, depending on their age, with apple slices. Kids love to peel the eggs and can eat them easily as finger food.

Give them a bowl of low-sugar cereal (Cheerios, Life, Chex are several options) with a protein shake to drink. They could have ‘chocolate milk’ with a scoop of protein powder added to 8 ounces of milk. The added protein gives them an extra boost to start their day.

Make a giant smoothie for all of you to share. Mix low-fat yogurt, blueberries, strawberries and/or raspberries with half a banana, 12 ounces of water, and 2 scoops of vanilla or banana protein powder. Add ice, if desired. This breakfast can be eaten on the go and is loaded with great nutrition.

Simple Snack Ideas
Here are a few ideas for healthy snacks for you and your kids!

Spread celery sticks with peanut butter or low-fat cream cheese. Top with raisins. Enjoy your ‘ants on a log.’

Mix together ready-to-eat cereal and lightly salted nuts in a sandwich bag for an on-the-go snack.

Top low-fat vanilla yogurt with crunchy granola and sprinkle with blueberries.

Put cubes of low-fat cheese and grapes on pretzels.

Toast a whole grain waffle and top with lowfat yogurt and sliced peaches.

Spread peanut butter on apple slices.

Blend low-fat milk, a scoop of banana protein powder, frozen strawberries and a banana for 30 seconds for a delicious smoothie.

Make a mini-sandwich with tuna or egg salad on crackers.

Sprinkle grated Monterey Jack cheese over a corn tortilla; fold in half and microwave for 20 seconds. Top with salsa.

Dip baby carrots and cherry tomatoes in low-fat ranch dressing.

Inside-Out Sandwich: Spread mustard on a slice of deli turkey. Wrap around a sesame breadstick.

Don’t Forget Dessert!
In a perfect world, it would be a weekly treat with most dinners being nutritious and filling enough to satiate the whole family. But, sometimes fighting that battle isn’t worth it, so here are some ways you can offer your family more healthy desserts:

Dip strawberries or apple slices in low-fat yogurt.

Dip graham crackers in applesauce.

Dip animal crackers in low-fat pudding.

Dip mini-toaster waffles in cinnamon applesauce.

Fill a waffle cone with cut-up fruit and top with low-fat vanilla yogurt.

Break a graham cracker into bite-size pieces. Add to low-fat chocolate pudding along with a few miniature marshmallows.

Layer vanilla yogurt and mandarin oranges or blueberries in a tall glass. Top with granola. MS&F

Vital Nutrition
Carbohydrate: Carbohydrates are the body’s main source of fuel. Carbohydrates are mainly found in starchy foods (like grain and potatoes), fruits and vegetables. Other foods like yogurt, milk, beans, nuts, seeds and cottage cheese contain carbohydrates, but they also contain protein. According to the Dietary Reference Intakes published by the USDA, 45 percent to 65 percent of calories should come from carbohydrates.

Protein: Protein is necessary for growth. Protein is made up of amino acids that build strong muscles. Complete protein can be found in meats, poultry, protein powders and fish. The USDA recommends that 10 percent to 35 percent of calories should come from protein.

Fat: Fat is found in meat, poultry, nuts, milk products, butters and margarines, and oils. There are three main types of fat: saturated fat, unsaturated fat, and trans fat. Saturated fat (found in foods like meat, butter and cream) and trans fats (found in baked goods, snack foods, fried foods) have been shown to increase the risk of heart disease and should be avoided. Unsaturated or ‘healthy’ fats are found in foods like olive oil, nuts and canola oil. These fats have been shown to decrease the risk of developing heart disease. The USDA recommends that 20 percent to 35 percent of calories should come from unsaturated fats.

Back To School Nutrition

By: Jensy Scarola, Outreach Director for Fit & Healthy Schools

If you were graded for your efforts in helping your children eat right, what kind of score would you get? Here are some helpful tips to help your children reach the head of the class.

As the new school year is approaching fast, students are getting ready to challenge themselves to a higher level. Parents are buying schools supplies and organizing their busy schedules. All of these tasks require a lot of energy. If we are not properly fueled by eating healthy balanced meals, grades will suffer, job performance will decline and attendance will be scarce. How will we do this year on our Nutrition Report Card?

First things first, we must start our school day off right. Breakfast is the most important meal of the day, for your children too, and for good reason.  Many studies have found a strong relationship between eating breakfast and learning ability, attention span, and general well-being.  Children who regularly eat breakfast think faster, clearer, solve problems more easily, and are less likely to be irritable, according to the American Dietetic Association. Kids have excuses for not eating breakfast, such as “I don’t have time,” “I am not hungry,” and “I don’t like breakfast foods.” The important thing to do is to find something healthy they do like. With all the studies conducted on this subject, the evidence points to a healthier life and overall general well-being if we eat breakfast.

Some examples of breakfast foods that are healthy and quick and easy to make are fiber rich muffins, low fat yogurt with granola, English muffin with natural peanut butter, scrambled egg whites, protein shake, fruit smoothie and high fiber cereal with skim milk. Some school cafeterias offer breakfast, which can be advantageous to a busy student who doesn’t have the time at home to grab a bite to eat at home. If students skip breakfast, researchers have found that the lack of breakfast or drop in blood sugar levels will cause problems for students later in the morning such as less ability to reach solutions and conclusions. So, start your day off right by boosting your metabolism and getting your brain functioning by eating a healthy vitamin-enriched meal in the morning.

In a perfect world, many nutritionists would like to see students eating six small balanced meals throughout the day. In many instances for students, this will not do. Schedules are crammed from the beginning of the school day until lunch so eating a small meal between breakfast and lunch may not be feasible. In this instance, it is of utmost importance to eat breakfast like a king. Make sure you are eating a meal rich in protein and fiber to keep your blood sugar levels steady. If you are able to eat a small meal, pack a low sugar granola bar, protein shake, trail mix or piece of fruit in your bag to keep your energy levels up until lunchtime.

When the bell rings for lunch, many students are off to pick up lunch at the school’s cafeteria. School districts across the country have been taking steps to make food in schools healthier because of new federal guidelines and awareness that a growing number of children are overweight. It is important to encourage your children to make a healthy choice as this affects how they perform the rest of the day.

An alternative to eating in the cafeteria may be bringing a “brown bag lunch.” For safety’s sake, keeping your lunch cold until lunchtime is essential. You can do this by packing a reusable ice pack, or try packing a small water bottle or 100 percent juice box that has been frozen. Some examples of healthy lunches that are portable include peanut butter/jelly sandwich on whole grain bread, turkey or chicken sandwich and salads. Be sure to pack some fruits and vegetables such as carrot sticks, celery, apples and bananas.

When school lets out for the day, many students participate in extracurricular activities and sports. It is vital to eat a small meal consisting of carbohydrates and protein to fuel the body for the chosen activity. Some examples of this might be an energy bar, yogurt, or a small serving of whole grain pretzels, protein shakes, rice cakes or soy crisps. It also important to keep hydrated by drinking water before, during and after exercise.

So far, so good on scoring high marks on that report card. Dinner poses a problem for many busy families these days. Both parents are typically working and have little time to prepare a well-balanced meal. This is where planning is important. Grill several ounces of  lean protein and freeze half. Use your slow cooker – turn it on in the morning and when you get home – dinner will be ready! Or, throw together a protein rich, veggie-filled salad!

All in all, there are several ways you can grade your kids on their nutrition report card. Be sure they are getting about 0.5 grams of protein for every pound they weigh. That’s a gram for every 2 pounds  they weigh. Children older than 6 years should have 3-5 servings of vegetables and 2-4 servings of fruits per day. Also, whole grains are essential to a child’s diet – that’s their fuel! Children should be getting at least 5 servings of whole grains per day. And, last but not least, let’s not forget dairy to build those strong healthy bones. It is recommended children have 3 servings a day of dairy products each day.

Following these guidelines will ensure a fit and healthy kid and lay the groundwork for a life of healthy living for many years to come! Now let’s make the grade!

For more information about how to get your family moving and eating right log onto www.fitnhealthyschools.org . Our non-profit is committed to building Fit & Healthy Schools across the nation. Our national nutrition partner is Max Muscle Sports Nutrition, so next time you are in the store ask for more information about having one of our Certified Nutrition Coaches come talk to your school!

Here are 10 Principles of Parenting that make good sense. Thanks to Jani Ortlund for this great list!

1- Define your priorities.
Decide what’s really important to you. Don’t spin your wheels on the unimportant things, save your energy for the important issues. Like Jim Rohn talks about, don’t major in minor things. Stephen Covey talks about the habit of “beginning with the end in mind.” Good advice. As a family, think and talk about what is important to you, then design your life around those principles.

2- Make your life an example for your Children.
It must be just as much “Be what I am” as it is “Do what I say.” Discipline is for parents first. That is why it’s so hard. Great point! Children learn by what they observe us doing as much or more than by what we say to them. Be the kind of example and role model that deserves respect.

3- Study your Child.
Training your child requires studying him. Know your child. Talk with him. Ask him questions. Refer to last month’s newsletter for some GREAT ways to start conversations with your kids. Be in the moment with your child, really in-tune to them, not just in the same room.

4- Be careful not to crush your child.
You must never crush his will through verbal or physical intimidation. Your ultimate goal is to train him to choose right for himself, from the heart, even when you aren’t around. Be sure to empower your kids, not smother their enthusiasm.

5- Teach your child to control himself.
Hearing “No!” and surviving the frustration that automatically comes with it gives kids strength. It builds endurance and helps them control their frustrations and impulses. Of course it helps if you are modeling self-control for him.

6- Require Obedience.
Say yes whenever you possibly can. But when you say no, mean it. If you must discipline, make the pain of the discipline outweigh the pleasure of disobedience, or it will be meaningless to your child. How often have you seen parents not follow through with discipline? This creates lack of respect in the child for authority. Be the Parent.

7- Teach respect for other people and for property.
Respect starts in the home. By learning respect at a young age, kids see that people and things should not be targets for their wrath. I think this is huge. Respect for our fellow man and property needs to improve. There is way too much apathy going around. Demand better.

8- Teach hard work.
From a very early age, a child should be a helping member of the family unit. This requires patient, creative, structured teaching. First you do it for him; then you do it together; finally, he does it himself. Teach your children that you get in life what you deserve, not what you want. If you want to go to a concert, EARN the money to buy a ticket. There is no shortage of money, just figure out how to deserve it and life will give it to you. EARN your way, don’t borrow, beg or steal your way. That’s an important life lesson for us all.

9- Give many rewards.
Punishment teaches what not to do. You want to teach your child that good and pleasure go together just as surely as sin and pain. Reward kindness, good deeds, and cheerful obedience. Be a positive family and create a fun environment for your kids to grow up in.

10- Forget guilt trips.
We all make mistakes, children and parents alike. Children would rather live with a parent who makes an occasional mistake than with one who never cares enough to discipline them at all. Nobody is perfect, so don’t hold past mistakes against your kids or your spouse (or yourself for that matter.)

Thanks for supporting Dadsworld.com!  Have a great day.

So Rory Mcilroy set a U.S. Open record by 4 strokes and dominated this past weekends tournament.  What a turnaround from his final round performance at the Masters.  It shows that he actually learned something from his poor performance and grew.  Impressive. 

Some interesting things he said after this historic win were referring to the fact that at the Masters he “wasn’t really ready for the pressure,” and he was “playing not to lose.”  He also mentioned that he did not have a clear picture of what he wanted to accomplish for each shot and the final round as a whole.  This time he “had a very clear picture of what he wanted to do,” and the game just flowed for him.

The mind is an amazing thing which literally affects our physical abilities to perform.  Many people fail to achieve their dreams.  Why?  FEAR sets in and people end up settling.  Complacency and negative thinking are a by-product of fear.  Playing not to lose is fear-based.  Going for it and being aggressive comes from confidence.

This is why PURPOSE is so very important in life.  Thought MUST be linked to purpose if you want to achieve at a high level and accomplish great things.  Coaching works because a good coach focuses our minds on the task at hand.  The help remove fear.  

What are your thoughts?  What is your vision?  Do  you have a purpose for your day, week, month, year, decade, life?

Put great stuff in your mind regularly. 

You have the freedom of thought and freedom of choice.  You are making them every moment.  Are you choosing negative or positive thoughts?  It is YOUR CHOICE.