Back to School Nutrition tips for Kids!

It's that time again.  Kids are going back to school and they have to adapt to changes to their schedule as well as you.  During the summer, they have been waking up late, playing video games, and eating ice cream.

It's during this time of change that parents can take advantage of creating new habits.  Not only for the children they love, but for themselves as well.  Considering that childhood obesity is a serious threat to the nation, it's what is being done at home that is going to make the most impact.

Here are a few tips to get your kids on a path of true health:

Teach your kids to eat breakfast by Eating with them!

As a nutrition coach for over a decade, I have discovered that many parents do not eat breakfast with their children.  Though they tell them to eat breakfast, they often find it challenging for them to eat it.  Even worse, for the kids who do, parents will often throw a granola bar at them and have them eat it on the way to school.  This is a dangerous pattern that will lead to unhealthy eating behaviors.

If you want your child to eat healthy breakfast, eat breakfast with them.  I'm usually out of the house before my kids are out of bed, but my wife prepares and has breakfast with our children.  She doesn't give them Pop-tarts and calls it breakfast.  Instead, she cuts up bananas, gives them blueberries, whole grain waffles, and eggs with a glass of water (not juice).  You know, healthy stuff.  By the way, they love it!  Why, because it's what we eat too.

Pack your kids healthy lunches
A lot of times parents go for the convenience factor instead of the health factor.  Throwing in a juice pouch that claims to be healthy because it has vitamin C or calcium does eliminate the fact that it has additives and sugar.  Besides, you're spending a lot of money on what is primarily water.  So, perhaps you can just give them a water bottle.  Better yet, a reusable BPA free bottle and add lime, lemon, or a small amount of O.J. to give it flavor.

As to food, give them fruit, carrots, and a turkey sandwich on whole wheat bread or a potato roll (if you're going gluten free try Rudi's).  Don't tell me that the only thing your kid will eat is junk.  Just a little over 50 years ago, the only option they would've had would be to eat is real food.  On occasion, maybe once a week, you can throw in some chips and a cookie.  But these should not be your staples.

Once again, if you eat healthy lunches, they are more likely to eat what is given to them as well.

Take your kids to the grocery store

Now, I know that when you take your kids to the store, usually they are driving you crazy asking for junk.  However, don't under estimate the power of role modeling.  If you don't buy junk for yourself, they will make less requests for it.  

Children like to learn too.  Teach them about reading labels. Teach them about the tricky and misleading advertisements and hooks on the cover of cereal boxes, fruit roll-ups, etc.  Usually, product makers claim a product is healthy (when it's really not) and they often try to hook children prizes (the movie industry will ticks me off about this).

I know for a fact that children can make changes, as I've had children go on grocery store tours with their parents.  The parents tell me later that it's often the kids that are holding them accountable.  

Give kids healthful after school snacks
I'll admit it.  When I was a kid, I often would hit the pantry for powdered donuts and cheese puffs after school.  It was my favorite after school snack.  When I got old enough, I would eat hot dogs and cheese sticks, then chase it down with a sugar-filled soda.

Once again, kids will eat what is available to them and eat what their parents eat.  Instead of junk, have fruit, nuts, and other healthy options available to them.  Perhaps, you can create your own trail mix filled with lightly salted nuts, pretzels, and raisins.  Yogurt bars are a great option too.

It's not about the kid(s) as much as you.  
Teaching your kids how to eat healthy is not going to be an easy task.  However, if you remain steadfast and culminate to healthy eating habits yourself, your children will also change.  

In the state of Georgia, nearly 40% of children are obese.  Georgia ranks a dismal 2nd in highest childhood obesity in the U.S.  If you would like to make some changes or to learn more about permanent health, go to Strong4Life, a program sponsored by Children's Healthcare of Atlanta. 


written by:
Kelly Huggins
Exercise Science, B.S.
Fitness and Nutrition Coach
Fitness Together

Q: Is it okay to splurge on Thanksgiving? (Mashed Potatoes with Chickpeas recipe)

Nobody gains weight from just that one Thanksgiving Day meal. We gain weight from the “holiday mentality” that continues on from Thanksgiving to New Years Day. Yet, the busiest and most stressful time of year is precisely when we must be most vigilant about putting the brakes on our calorie intake and finding the time to fit in lots of calorie-burning, stress-releasing exercise. That said, here are a few healthy makeover tips for holiday meals: modify your favorite holiday recipes so they are healthier and lighter (without compromising taste) by reducing the fat, sugar, sodium and calories.

For example, if you prepare stuffing from a box, look for a lower sodium variety, omit adding butter or margarine, and do add in lots of healthy vegetables like mushrooms, onions, garlic, celery and peppers, sautéed in a small amount of olive oil. You can also add in a touch of super-healthy walnuts and cranberries. Traditional mashed potatoes can be transformed into a delicious, heart-healthy cholesterol-lowering side dish (see below). Go for the turkey breast without the skin; don’t go overboard with the gravy; and eat desserts and drink alcohol in moderation.

This holiday season, remember to take the time to give yourself the gift of health by making a conscious effort to eat better and get in your daily calorie and stress—burning exercise!

Mashed Potatoes with Chickpeas
Serves 6
What you need:


2 pounds baking potatoes, peeled and cut into chunks
1 can (15.5 ounces) chickpeas, rinsed and drained
1 cup light soy milk
1⁄2 cup reduced-sodium chicken broth
1⁄4 cup Promise Take Control Light margarine
1 teaspoon salt
1⁄2 teaspoon pepper
Commercial gravy, optional


What you do:


Place potatoes in large saucepan, cover with water, and bring to a boil. Reduce heat and simmer for 15 minutes or until tender. Drain and return potatoes to pan.
Add chickpeas and mash using a potato masher. Add soy milk, chicken broth, margarine, and salt and pepper and stir. Cook an additional 2 minutes, until heated, stirring constantly. Serve warm. Top with commercial gravy if desired.


Per serving (1⁄6 of recipe, 293 grams or approximately 1 cup): Calories: 255, Fat: 5 g, Cholesterol: 0 mg, Sodium: 751 mg, Carbohydrate: 46 g, Dietary Fiber: 5 g, Sugars: 3 g, Protein: 7 g


Posted by Dr. Janet Bond Brill

Nutrient Brief: Powerful Pecans

No matter how you pronounce it, pecans are another “nut”ritional powerhouse.  Pecans are the only tree nut native to America, cultivated mostly in the south and central parts of the country.  Thus, they have become a staple in many southern recipes.  Steer clear of the pecan pie though—one traditional slice can contain 500 calories or more! 

Stick with fresh or roasted pecans, with as little added sodium or sugar  as possible.  As with other nuts, while nutritionally dense, pecans are also calorically dense due to the high percentage of fat per serving (about 195 calories per one ounce serving) so enjoy in moderation and always be aware of portion size. 

Some of the benefits include:

*High antioxidant content has been shown to reduce the risk of coronary heart disease, cancer, and quite possibly some neurological diseases such as Alzheimer’s.

*Great source of mono and polyunsaturated fat which contributes to a lowering of LDL “bad cholesterol” and raising of HDL “good cholesterol”.

*A one ounce serving contains more than half the daily recommended serving of the mineral manganese, as well as calcium, zinc and phosphorus on the mineral side and vitamins A, E, and several types of B vitamins.

*Nuts make a great on the go snack  either alone or paired with fresh or dried fruit—just portion out small containers so you have some handy to take with you wherever your winter travels lead!

written by:

Katie Jensen, CSCS
Psychology, B.S.
NPTI Graduate

Client of the Month - November 2012 - Alison Marshall

Why do you like Fitness Together?

Fitness Together is the complete package. The training sessions are interesting and varied but probably more importantly fun!  The individual programme means that I am going to continually improve my level of fitness.  I love food - being able to discuss food and get tips and advice on ingredients and recipes in the nutrition sessions is like being in heaven :-)

Tell us some of the results you have achieved: 

I ran my first 5K in Atlanta two weeks ago and achieved a relatively respectable time!  Next time it will be the perfect time!!

Why do you like one on one training?

I was looking for something different – I’d had enough of the large unfriendly gyms, full of grunting and groaning muscle men and women. My fitness was suffering through insecurity in my ability and a lack of motivation. The one on one training works well for me – having a trainer give you their full attention means you can achieve your absolute potential. 

Tell us about any hobbies you may have:

Keeping fit!!

What city and state are you from?

Sheffield, England

Tell us about your children and/or pets:

Chloe – 13years old and Isobel – 11 years old

Who is your significant other?

Neil – who I’ve been encouraging for months to come and join.  He’s finally succumbed to the pressure and has now had his first session.

What is your favorite exercise?

Hmmm.......there are so many it’s hard to choose one.  I’m enjoying the learning all the different exercises you can so with the TRX. 

What is your favorite healthy food?

Nuts

What is your favorite “bad” food?

Cadburys chocolate – the English variety!!

What is your profession?  How Long?

Since moving to Atlanta – 3 years ago I’ve been lucky enough to be a stay at home Mum. 

What is your favorite movie?

Dirty Dancing

How did you discover Fitness Together?

My wonderful friend Elaine introduced me to FT.  She started training with them and her enthusiasm was infectious!

October Nutrition Tip of Week 3: Have a Plan to Divvy up the candy

If your kids are the age where they bring home pillowcases full of Halloween candy, you need to have a plan of action! Have your child pick out 10 of their favorite pieces of candy loot. Divvy the candy up allotting just one or two pieces per day—and give all the rest away! 

This is just one idea on how to deal with candy.  However, there are other alternatives as well- Healthy Alternatives to Trick or Treating

www.FitnessTogether.com/NorthBuckhead

Nutrient Brief: Pumpkin Power

Pick up almost any of the cooking magazines out for this month, and you will see that there are any number of ways to whip up a tasty dish utilizing that bright orange gourd we so often associate with the fall season (Lighter Pumpkin Pie recipe).  Pumpkins are actually a vitamin and mineral powerhouse, including both the vibrant flesh and crunchy little seeds.

As we suggest in our Nutrition Together program, it is best to get a variety of colorful fruits and vegetables in your diet as each color is indicative of different nutritional benefits.  The orange of the pumpkin is telling of the abundance of Beta-Carotene (converts to vitamin A in the body) which is important for healthy vision, as well as antioxidant properties that bolster the immune system and possibly defend against cancer-causing free radicals.  The flesh of the pumpkin also contains the following:

• Only 50 calories per cup, with approximately 3 grams of Fiber
• Good source of Vitamins C, K, & E
• Over 500 mg Potassium per serving

The seeds (also known as pepitas)  also little nutritional gems.  If you have a nut allergy, seeds can be a great way to get some healthy essential fats into your diet.  The oil in the pumpkin seeds has been shown to help decrease blood cholesterol levels.  They are also a good source of the major minerals magnesium and phosphorous, as well as trace minerals copper, iron, zinc and manganese.  You can easily roast a batch of your own after you carve your pumpkins this Halloween, or add them raw to salads and soups.

Katie Jensen, CSCS

Fitness and Nutrition Coach

Learn about Nutrition Together program.  Our clients rave about it!

Void the Pitfalls of Food Reward!

Void the Pitfalls of Food Reward!

Many of your food behaviors stem back to childhood.  Though mama taught us to eat breakfast, she also gave us a plate of cookies with a glass of milk when you didn’t feel well.  When you made a good grade, you would take a trip to McDonald’s.  When you won a ballgame, you got ice-cream.  There always seems to be a time to celebrate or medicate with food.  This is destructive behavior.

Science also supports the notion that we create neuro-associations to food for reward, even when you’re not hungry.  This makes this behavior one of the most difficult to break, as you can find a means to reward yourself for accomplishments of which you normally would not reward.  Make sense?

For example, after a hard day at work, patting fires, and dealing with traffic, you finally make you’re way back home to end the day.  Then the little devil pops up on your your shoulder and says, “You worked really hard today! You should go get a greasy cheeseburger with fries and a shake," or it may say,  "Cupcake!”  Then the devil says, "just one more time!"  But, you know that little devil is you that's talking. The mental processes (what you're thinking) drives the physiological desire and vice versa.  You also know as well as I do that it's silly to reward yourself with something so trivial.  There's always going to be good days and bad days.  Save the celebrations.

By the way, it's also dangerous to reward yourself with food when you achieve weight loss or fitness goals too! Especially if you already have these behaviors, you will eventually find yourself going in reverse.

In order to break this negative behavior, you have to change your perspective.  In other words, you have to understand that every time you reward or treat yourself with food, you are actually punishing yourself.  When you do this, chances are you will have more bad days than good.  There are long-term consequences.  If you reward yourself with things that may actually help you relax without all the calories, chances are you will have more better days than good!

Here are some better ways to reward and de-stress yourself:

• Get a massage
• Watch a movie
• Play golf, go bowling, or play mini-golf
• Go for a run
•  Organize something, like your closet
• Listen to music
• Walk the dog
• Do some gardening

Understandably, you may not look at some of these things as rewards.  However, you have to change your attitude.  What you see in everyone of these tips is that there are no long term consequences.  If anything, you achieve a true reward.  One of the other benefits of these rewards is that it keeps your mind off of food (with exception of gardening, which is good food)!  

written by:
Kelly Huggins, A-CPT
Exercise Sci., BS
Fitness Together Expert Fitness/Nutrition Coach

The Buddy Advantage: Enlist the Help of a Workout Buddy to Stay Strong, Fit this Holiday Season

There are always temptations – skipping a workout - cocktail parties and large social gatherings centered on food – can lead you down the path of weight gain, irritability and inactivity during the cold, dark winter months. To overcome these temptations and stay focused on consistently working out and eating healthy during the holidays, you may need to enlist the help of a workout buddy. A workout buddy can help keep you motivated, dedicated and encouraged as you venture through the journey of living a healthy and fit lifestyle during the holidays and beyond.

Buddy’s Bring Accountability

It’s not just about you when you work out with a buddy. It’s about being there for your partner, showing up every workout session to give your best effort, and setting a good example of being dedicated to you and your partner’s workout success. It’s a lot harder to skip your 6 a.m. workout if you know you have a workout partner waiting for you at the gym to take a class together or someone is relying on you to show up at a local trailhead for an early morning run. It’s also a lot more difficult to “phone in your workout” by just going through the motions and not giving your all when you have a workout buddy beside you who is expending their time and energy to workout with you and give their best. A buddy is an essential resource to help keep you on track, on time and on point during your workouts.

Buddy’s Bring Camaraderie

Working out with a buddy can be a fun adventure that changes with each workout. By working out side-by-side day in and day out, you naturally will begin to build a sense of community, friendship and pride from maintaining a consistent workout schedule together, accomplishing physical and mental goals together, and living by example as to what it means to be fit and healthy. Your workout buddy can quickly become more than just someone to count your push ups or hold your feet during sit ups. Your workout buddy may become a lifelong fitness teammate and friend.

Buddy’s Bring Motivation

Whether you are a competitive person in nature or not, working out with a buddy can improve your health and fitness levels beyond what you could do alone. Buddies can help push you out of your comfort zone by encouraging you to try a new adventure, they can help increase your confidence in how you look and feel about your body by motivating you to perform at levels you never thought possible, and they can celebrate with you after a strenuous workout session that leaves you sweating and feeling good about your accomplishments. 

Need a Buddy?

Do you need help finding a workout buddy who is dedicated to looking better, feeling better and performing better during the winter season? Consider joining a small group personal training studio to workout with other like-minded individuals who are seeking real health and fitness results. Fitness Together’s PACK Small Group Training can help you elevate your fitness routine this holiday season in a fun and energetic group setting, with coaching from a Fitness Together certified trainer.

In Fitness Together’s PACK training sessions, like-minded people begin together, work together and finish together in pursuit of a common purpose and to achieve individual goals. Call Fitness Together today to pack your winter with a fun, affordable and structured health and fitness routine for you and your buddy.