One
of
the
challenges
we
all
face
is
how
to
keep
our
kids
and
family
eating
healthy,
especially
for
those
of
us
always
on
the
go.
Here
are
some
tips
we
have
found
that
can
make
staying
fit
and
healthy
fun
and
convenient:
- Start the day right. When you know you are going to be on the go all day, be sure to start with a healthy breakfast. Avoid sugary cereals. Eggs with an additional protein are great. Try cooking up the ingredients for breakfast burritos the night before. This way you can just warm up the tortillas and put them together first thing in the morning. Ideally, be sure everyone has at least 20 grams of protein for breakfast before they head out the door. The protein will help family members feel full longer and avoid morning sugar spikes and cravings.
- Pack healthy snacks to take with you. Keep a cooler in the car filled with bottles of water, protein bars, nuts, carrots, peppers or other healthy vegetables. Bring along sandwiches so you can have a picnic on the go. Families get hungry, especially running from place to place, so make it fun and have pre-made snacks with you. It will cut down on fast food and save you money.
- Don’t over-schedule yourself or the kids. It is okay to say, “We just can’t make it.” Too often we get caught up in trying to do everything. Reduce the stress by saying no to some activities so you can enjoy the activities that you do choose.
- Have your kids help with the cooking. At first you may feel this will add more stress. Yet cooking with your kids gives you a great opportunity to teach them how to make healthy substitutions to lower the calories and fat in some of their favorite foods. Try using skim milk instead of whole milk, chicken broth instead of oil and egg whites instead of whole eggs.
- Eat until you’re satisfied, not stuffed. Too often we overeat because we are not sure when the next meal will come. Teach your kids about portion control. And enjoy the social aspect of eating together without overindulging.
Following
these tips can help make planning and preparing meals and snacks a
family activity. Your kids will remember these times together, and
they will learn skills they can use to stay healthy and share with
their own families when they grow up.
--
About
the
Authors:
Husband
and
wife
fitness
experts
Dave
and
Carrie
Woodward
are
creators
of
BodyEvolution.com,
a
holistic
system
available
for
$37
online
to
help
people
make
lifestyle
changes
to
lose
weight
and
keep
it
off.
Carrie,
40,
is
an
Elite
marathon
runner
who
has
run
in
the
Boston
and
New
York
marathons.
As
a
group
exercise
instructor
she
teaches
everything
from
Yoga
to
kick
boxing,
step
cardio,
spinning
classes
and
a
host
of
others.
She
holds
a
degree
in
Exercise
Science
and
Health
Promotion.
Dave
has
a
master's
degree
in
Exercise
Physiology.
He
completed
his
master's
thesis
on
hydrostatic
weighing
and
body
composition,
minored
in
psychology
and
loves
to
teach.
He
has
taught
everything
from
college
level
courses
in
anatomy
and
physiology
to
working
with
youth
football
and
soccer
teams
teaching
the
fundamentals
of
the
sports
and
the
importance
of
sportsmanship.
A
self-described
"adrenaline
junkie"
Dave
enjoys
skydiving,
scuba
diving,
rock
climbing
and
anything
fast
or
exhilarating.
Dave
and
Carrie
are
the
parents
of
four
boys
and
live
in
Southern
California.
Learn
more
at
www.BodyEvolution.com.
Contact
them
at
dwoodward@gspLLC.net.
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