Yes, school has started up again…..and the dreaded question…..what do I make for lunch, for me and for my kids? I know like many of you, you look at the school menus and think, how can they be feeding this to our kids?  The challenge is we aren’t there to help them understand the choices they are making.  Our kids are thinking, “My school wants us to be smart, so they are going to put great choices in front of me. Right?”  Not for sure!! We know that the only way to make sure you and your kids are eating a nutritionally balanced lunch is to pack it yourself.

Step 1: Hydration!  Every function of the human body requires water.  60-80% of our bodies are water, 1/3 of your bones!!!

DRINK WATER, get a fun Siggs bottle with a hook for them to carry it on their backback.

Help them say fun things like, I Drink water because it makes me STRONG!!!!

Remind yourself that sugary drinks are filled with empty calories, which quickly lead to weight gain.  Sugar also robs the body of vital nutrients and minerals.

Step 2: Protein

• 2 – 3 servings daily
• 1 serving equals: 2 – 3oz meat, 1/2 cup cooked beans, 1/3 cup nuts or one egg

Protein is an essential part of lunch, both for you and your kids. Kids need protein to support their growing body, and you need plenty of protein in order to grow and maintain lean muscle tissue.

Here’s a list of healthy protein sources: fish, beans, tofu, nuts, eggs, chicken, turkey, lean pork and lamb.

Step 3: Whole Grains

• Kids 6-9 yrs: 4 – 7 servings daily
• Kids 10-14 yrs: 5 – 8 servings daily
• Teens: 6 – 9 servings daily
• 1 serving equals: 1 slice of bread, 1/2 bagel, 1/2 cup cooked rice, 1/2 cup whole wheat pasta, 1 cup of whole grains

Whole grains are one of the major building blocks of a healthy meal. The key word here is “whole” meaning not refined.

White bread, bagels, pasta and rice have been stripped of the nutrients and minerals. As a result these items convert quickly into sugar, leaving your child drained after an initial quick burst of energy.  Always avoid refined white grain products.

Here’s a list of healthy whole grains: oatmeal, brown rice, quinoa, millet, bulgur, whole-wheat or sprouted grain bread, barley, whole grain cereal and whole wheat pasta.

Step 4: Veggies

• 4 – 9 servings daily
• 1 serving equals: 1 cup raw of 1/2 cup cooked vegetables

When it comes to veggies, variety is key. As we say “eat the rainbow”  of colors like orange, red, purple, green, blue, white and yellow to make sure that your kids are getting all of the necessary vitamins, minerals and phytonutrients.

Try these veggie-packing ideas: Put a small container of hummus with cut veggies for dipping. Fill your sandwiches with baby arugula, roasted peppers and slices of tomato. Pack a container of veggie and whole wheat pasta instead of a sandwich. Invest in a small thermos and fill it with vegetable soup.

Step 5: Fruit

• 3 – 5 servings daily
• 1 serving equals: 1/2 cup cut fruit, whole fruit size of tennis ball, half a banana, 1/2 cup 100% fruit juice

Fresh fruit is filled with vitamins, nutrients and minerals. As with your veggies, choose a variety of colors to ensure that your kids are getting a range of nutrients.

Stay away from fruits that are canned and coated in syrup, and also from fruit snacks and chews that contain added sugars. If fresh fruit is not readily available then go for plain dried fruit, with no added sugar.

Unlike veggies, it is possible to eat too much fruit. Though the natural sugars within fruit are much healthier than refined sugar, too much of it will have a negative impact on your blood sugar levels and the extra calories will be stored as fat. Stick with 3 – 5 servings per day.

Step 6: Calcium

• 2 – 6 servings daily
• Serving size based on the amount of calcium in the food. Examples of 1 serving: 1 cup cooked beans, 1/2 cup almonds, 1/2 cup dried figs, 1/2 cup dark leafy green vegetables, 1/2 cup tofu, 1 cup low-fat milk, 1 cup low-fat yogurt

Your kids need calcium in order to build strong, healthy bones. It is important to incorporate calcium into each meal.

Calcium isn’t just found in dairy products. There are many plant sources that contain calcium that is more readily absorbed by the body than the calcium found in dairy.

Try these sources of calcium: nuts, dark leafy greens, salmon, broccoli, tofu, soy milk, sardines, beans, sunflower seeds, sesame seeds

Step 7: Healthy Fat

• 3 – 4 servings daily
• Serving size based on the amount of healthy fat in the food. Examples of 1 serving: 1 teaspoon of olive, safflower, sesame, flax or canola oil, 1/2 cup nuts, 1 tablespoon peanut, almond or cashew butter, 1 cup cooked beans, peas or lentils.

You may think of all dietary fat as being bad, but fat from plant sources are very important to the growth and development of a child’s body.

Limit animal fats, which are filled with saturated fat and cholesterol, and eliminate trans-fatty acids contained in foods that are labeled as hydrogenated.

Check out my son, Jos’ book “Harpoot Mangonees Adventure to the Island of Wellness”.  To get your copy for just $5  take the pledge today!  Everyone who has already taken the pledge and who takes the pledge after reading this will get an email sent to you from Fit Moms Fit Kids Club (check your inbox).   The subject will be “Special Book Discount for Fit Moms Fit Kids Club Members”.  The email will contain the special email address you need to write to to get your copy for just $5! This book is usually $12.   This makes a great gift for your kids, grandchildren, or friends! This is a SPECIAL Limited OFFER for Fit Moms Fit Kids Club members only.  So,  take the pledge today!

If you like this article please click the share this button and share on facebook or twitter. You can follow us on twitter @fitmomsunited and join our facebook page.  Please click subscribe so you won’t miss any articles or giveaways.  If you haven’t already joined us in taking the pledge to be a part of the thousands of moms committed to the Fit Moms Fit Kids revolution to take back the health of our families, please Take The Pledge Today and get your 21 Day Fat Flush Program FREE (includes meal plan & 12 week workout plan)!

Loren Slocum, CEO of LoBella International, Speaker, Entrepreneur, Author of "Life Tuneups" and "No Greater Love: Being an Extraordinary Mom"

http://www.lorenslocum.com/

Photo credit:  lunch- credible-edibles.ca

kids & pasta- guardian.co.uk

baby & protein- parentsconnect.com

green smoothie- freshstartweekend.com

mom & daugher with veggies- momlogic.com

woman & fruit- essence.com

Take Five To Thrive

It’s the end of the day and your energy level is at an all-time low. You feel like you’ve hit a wall. BAM! It’s no wonder…as you reflect on a day filled with driving kids to school and sports, doctor’s appointments, meetings, conference calls, family, friends, and obligations. So our question to you is: how much time did you take for yourself today? The fact that you feel energy deficient at the end of each day is a fair indicator that you probably took no time for yourself.

So let’s interrupt that vicious cycle and experience the Power of Five.

Here are a few exercises and activities that you can do throughout the day when you need a jump start. And the good news is that they don’t take more than five minutes!
Start out by setting the alarm on your phone for every two hours, so you can recharge.
• Lymphasize when you’re brushing your teeth by going up and down on your toes. The up and down motion will cause toxins to be eliminated.
• Or find some stairs, and stand on a step with your toes resting on the edge and holding on to the rail for support. Bounce up and down to lymphasize and energize.
• While driving kids to school, do some deep diapraghmatic breaths: Breathe at a ratio of 1:4:2. For example, breathe in for a count of 5, hold for 20, and release for 10.
• If you are at your desk and/or on a call, put the phone on speaker mode and do 5 minutes of standing pushups against your desk.
• Or find a corner. Do standing push ups by placing hands on each side of the corner and pushing into the corner and out.

• Take a brisk walk for 5 minutes. Burn fat by wearing a backpack filled with books or weights.
• Take a 5 minute walk around the block or go to the park with your child. Climb the jungle gym, or do pull-ups for 5 minutes.
• Find some stairs and take them. Walk up and down for five minutes.

So Take Five to Thrive.   Add it up, and you’ve taken 20+ minutes of fitness just for you!

If you like this article please click the share this button and share on facebook or twitter. You can follow on twitter @fitmomsunited and join our facebook page.  If you haven’t already joined us in taking the pledge to be a part of the thousands of moms committed to the Fit Moms Fit Kids revolution to take back the health of our families, please Take The Pledge Today and get your 21 Day Fat Flush Program FREE (includes meal plan & 12 week workout plan)!

Loren Slocum, CEO of LoBella International, Speaker, Entrepreneur, Author of "Life Tuneups" and "No Greater Love: Being an Extraordinary Mom"