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

December Nutrition Tip of Week 2: Pile on the raw veggies at the appetizer table

Let’s face it; this is a tough month for most of us in the overeating department. One easy way to tame the stuffed turkey habit is to load up on raw veggies to take the edge off your appetite. This will help you make wiser choices and put the brakes on gorging on the holiday goodies.

Holiday Eating Tips 

December Nutrition Tip of Week 1: Taper the alcohol

Before you begin to celebrate the season with spirits, consider watering down your alcohol intake by starting with a festive glass of tomato juice (in an attractive glass with ice and lime). Sip it slowly and after you enjoy this non-alcoholic appetizer treat yourself to lower calorie libations such as 5 ounces of red wine, vodka and water, or gin and (sugar free) tonic. 

Another tip is to drink a glass of water in between drinks.  This will keep you from dehydrating too much.  

As always, drink responsibly!  DO NOT DRINK AND DRIVE!

"Alcohol... a Party Time Necessity!"

November Nutrition/Fitness Tip of Week 4: Get Back on Track

Now that it's over, Thanksgiving that is, it's time to get back on track.  Incorporate more salads, continue to eat a healthy breakfast, and get rid of any high fat/high sugar leftovers.  Get your caloric intake under control and add some additional activity in your fitness routine! 

Additional reading:  Holiday Fitness not a Barrier

Quick Holiday Eating Tips

It is said that you can gain as much as 10 pounds over the holiday seasoon.  That figure may be more exaggerated than the reality, however, many people I have encountered over the years report gaining as much as 5-7 pounds over the holidays. Most likely though, you would gain about 1-2 pounds that would actually stick.

In order to fight over-eating this holiday season, you must be proactive.  Here are few tips to help you get past the holiday gluttony:

Drink a Glass of Water before Eating - You're still going to eat high calorie foods, so you can limit the amount that you eat by drinking some water before your meal.

Eat From the Veggie Tray - A lot of times, you have food that is prepared to snack on before your meal. Eat from the veggie tray. Don't be concerned about dipping it either. It's a heck of a lot better than eating the stuffed mushrooms or eating the cheese balls.

Eat Your Breakfast - You're supposed to eat breakfast anyway. However, you still wait because of the amount of food that will be available later. Eat your breakfast and you will not gorge yourself at your holiday meal.  Study after study shows that breakfast eaters always consume less calories than non-breakfast eaters.  

Stay in the Habit of Exercise (or get in the habit) - If you are exercising, you can still get up and do some activity. Sometimes you eat because you are bored. Go for a walk, throw the football around with your kids (or grandkids), do anything that is active and safe. It will keep your mind away from food. As they say, "out of sight, out of mind."

Eat Small Amounts - Pick foods you really like, but don't get huge quantities. Get plenty of lean turkey, surround your plate with some veggies, then place small quantities of sweet potato casserole, broccoli casserole, bread and butter, etc. (don't mean to make you hungry.) Only get a small amount of dessert as well.

written by

Kelly Huggins, A-CPT

Exercise Science, B.S.

Fitness Together Fitness/Nutrition Coach

Holiday Fitness is Challenging, but not a Barrier!

If you're already into fitness, or just getting started, the holiday season poses its challenges. Not only are you confronted with sweet treats on a weekly (if not daily) basis, you're schedule becomes more hectic as you try to schedule trips, tend to relatives, buy gifts, etc.  Though holiday fitness is challenging, it is only a barrier if you allow it to be.

Tips if you're already in a fitness program:

Don't quit:  Let's face it, there is a lot going on during the holidays that can throw you off track. However, that does not mean you have to quit altogether. If you miss a workout one day, reschedule it. If the boss throws in a last minute meeting during the time you were going to go workout, make-up for it by coming in at a different time and/or another day. When you're used to getting three sessions in, don't throw in the towel if you are only able to get two in this week.  As a matter of fact, you should adapt and overcome.  Just reschedule for a different day.  Do a make up day.    There is no reason to put your health and fitness goals on hold because it's the holidays.  If anything, you should have an extra day or two off from work that will allow you to make up the days you missed or add an extra day.

Remember why you're doing it:  What matters is that you keep moving forward. Getting fit and losing weight are lifetime goals. Remember that one of the reasons you exercise is to also "beat up" some stress. This is especially true during the holidays. 

Consistency. If you have an "all or nothing" attitude, be very careful as you may be setting yourself up for failure. Keep doing what you know you need to do and don't let anyone stand in your way.

Tips if you're not in a fitness program:

Procrastinate no more:  Starting a program in December can be just as good as January.  You may find that it can be a great month to get started if you have a few days off.  You know as well as I do, you are just as likely to push it off in December as you would March.  There is always a reason not to do something, you need to focus on why you should (such as health, avoid weight gain during the holidays, etc.).

Start your search:  If you're not going to start in December and you really want to get going, then you need to at least prepare yourself.  Look into what you're going to do and where.  Be sure it's not a dogmatic, quick-fix/gimmick program, but something that will work long-term (of course Fitness Together).

Set a date:  At least schedule when you're going to get started and stick to it.  Setting a goal to get started is more important than the goal itself.  Obviously, if you don't get started, you'll never reach the goal, albeit weight loss, decreased blood pressure, etc.

Have a great Holiday Season and Stay Motivated!

written by:

Kelly Huggins, A-CPT

Exercise Science, B.S.

NPTI Instructor

Fitness Together - Fitness/Nutrition Coach 

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

October Nutrition Tip of Week: 2. Eat baked apples for dessert

It’s apple season so why not bake some up for dessert? Nothing could be simpler than coring an apple, adding a little water, a sweetener and maybe some raisins and chopped pecans or walnuts and baking in a hot oven. The best “baking apples” are: Rome Beauty, Golden delicious, Honeycrisp and Jonagold.  

Go organic when possible!  

Click it- Go local and pick some of your own! 

Stuffed Baked Apples Recipe