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Healthy Foods

healthy lunchesA BOX OF HEALTHY FUN!

A healthy lunchbox doesn’t have to be a boring lunchbox. Don’t resign yourself to another year of mundane sandwich making, take some tips from the experts and get creative with the school lunch box.

The kids are back at school and healthy eating is on the curriculum. Dietitian Amie-Jane Palmer says that with a bit of planning, it’s easy to give the kids variety and keep lunch healthy. ‘‘Eating habits developed in childhood can last a lifetime, so it is important for children to develop healthy eating behaviors early,’’ she says. ‘‘Children who eat well during the school day are also more likely to concentrate and perform better.’’ Palmer lists fruit and vegetables as the two “must have” lunch box items. Research suggests that eating more fruit and veggies may be the single most important dietary change needed to improve health and reduce the risk of disease.

 healthy wrap

Back-To-School Wraps

2 large tortillas

2 lettuce leaves

4 walnut halves

¼chopped onion

1 chopped tomato

1 small cucumber, chopped

½ cup low-fat cottage cheese

Lay lettuce on tortilla and top with other ingredients. Wrap one end of the tortilla enclosing the filling, then fold sides. Keep cool until served. Serves 2.

water with lemonLEMON WATER IS GREAT FOR THE BODY!

Lemons are full of Vitamin C, which rejuvenates the skin from within and brings a glow to the face. It aids the digestive system, flushes toxins out of the body, makes eliminating waste products easier, helps prevent constipation and  diarrhea and aids in weight loss. It is Mother Nature’s antiseptic. It enhances the immune system, giving the body more protection from infections.  It also acts as a blood purifier. Drink lemon water daily to open the gateway to enjoying many health benefits!

 lemon water

  • A fresh orange has 27 times more fiber than a glass of orange juice.

  • Eat fruit before meals to reduce total calorie intake.

  • The B vitamins and carbohydrates in a banana provide an energy boost; eat one before your workout!

  • Oranges, strawberries and other fruits with vitamins C, A and E help protect the body from free-radical damage.

  • A diet high in fruit helps prevent Alzheimer's and other deteriorating brain conditions.

  • Eating 100 grams of an apple provides the same amount of antioxidant activity as taking 1,500 milligrams of vitamin C.

Berry E7 Swedish Pancakes

3 Eggs 2 ¼ C. Flour
~ Desiree, Age 14
4 C. Milk 4 Tb. Sugar
3 Tb. Melted Butter 1 Scoop Berry E7

*Beat ingredients together. Pour ½ cup of very runny batter into frying pan. Cook over medium until batter bubbles; flip and cook other side.  Roll crepe and serve with fresh fruits!

“My dad made French Toast for us, and it was really good. He said he put Chocolate E7 powder in the batter. So when I made Swedish Pancakes for my family I put the Berry E7 powder in some of the batter, just to try it and it was so good! We LOVED it!”

“Never work before breakfast. If you have to work before breakfast, then get your breakfast first!”

~Josh Billings

 

“Happiness depends on a leisurely breakfast!”

~John Gunther

 

WHY BREAKFAST? If your last meal was at 9:00pm, you got to bed at 11:00pm and slept for 7 hours, then by lunch time the next day your body would have gone about 15 hours without any nutrition! Because your body has been adjusting to having no food, your metabolism has slowed down. Since your body doesn’t know when it will get food next it starts storing calories (as fat) to use later. You go out to lunch and everything you shouldn’t eat looks great because you’re starving! Now go back to the previous night and set your alarm to go off 10 minutes earlier. That one simple step can help you avoid a day of a slower metabolism and a binge eating. When you wake up pour yourself a glass of orange juice, have a bowl of cereal  with a banana, or peanut butter toast, or anything that will give you enough calories to provide energy during the morning, and hold you over till your next meal. Not only will your body be more efficient using the fuel you have taken in, but it will also help you make better choices to avoid junk foods during the day.

 healthy breakfast

Healthy Breakfast Benefits!

  • Students who skip breakfast show more errors, have slower recall and get lower math scores.

  • Hungry students visit the school nurse more often, they’re more likely to be tardy and absent, and are more likely to repeat a grade.

  • They experience more behavioral, emotional and academic problems and hyperactivity.

  • There is a high correlation between eating in the morning and better test results because skipping breakfast interferes with cognition and learning.