Think Out the (Lunch) Box – Easy, Healthy and Creative Lunchbox Ideas for Your Kids!
It is time to think outside of the (lunch) box with our kid’s lunches. Here are some great suggestions for you to keep things easy, healthy and creative…
Send something warm. Buy a stainless steel food far and send something warm in their lunch. Mac & cheese, turkey chili, whole grain pasta with some tomato sauce (or just a little evoo and Parmesan cheese), even mini quiches. A food jar can really open up your options for lunch time. There are a lot of food jars available at your local retailers but we like to use these and ordered from Amazon…Stainless Steel Food Jar.
Make a yogurt smoothie. There are so many healthy yogurts available today from greek yogurt packed with protein to coconut yogurt. Buy some reusable silicon ice pop containers and make your own yogurt smoothie. Layer yogurt with some granola or flax meal and minced fresh fruit then freeze. The combinations are endless. Pop them in a lunchbox and they’ll be ready to go by lunchtime. Plus they can serve an as extra cold pack! I like to use these Silicone Ice Pop Makers that I just buy on Amazon.
Make a mash-up. Fruit and vegetable squeezes aren’t just for babies anymore. They are an excellent way to make sure our kids are getting in all those important veggies. Try using a reusable squeeze pouch and filling it with a yummy combination of fruit & vegetables such as carrot+apple+coconut milk+dash cinnamon. How about a fruit & veggie smoothie combining spinach+banana+carrot+mango+strawberries+little flax oil+vanilla extract+almond milk+water…here’s a little secret…they won’t even know there is spinach in there! These combinations all freeze well so make a few in advance and pop them in the freezer. Simply pull out the night before and put them in the fridge. They’ll be ready by morning! If you are looking for reusable pouches my family uses these Little Green Pouches.
Make your own crustables. Pick your bread (whole grain, gluten free) then pick your filling. Any nut butter works great. Top it with a little natural fruit spread or a touch of honey. Then either use a sandwich crimper (I like this one) or trim the crust off and crimp the edges with your fingers. This is a great thing to make in bulk and then freeze. They hold up very well and make pack lunches a dream. Be sure to wrap tightly in double layer of plastic wrap and then store in an airtight container or zip lock bag in the freezer.
And here is one other tip: involve the kids in packing their lunch. Pull some chairs up to the counter and form an assembly line. I have found that kids who are involved in preparing their snacks and meals are more likely to eat them plus this is a great way to teach your children about family responsibilities while making it fun- be warned it can get a bit messy but so much fun!
So don’t be afraid to think out of the box a little for lunchtime. Give one of these a try…your kids will definitely thank you!
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Banana Nut Butter Breakfast Cookie
The perfect healthy "cookie" for breakfast on the go!
Makes 16 cookies
Serving size: 2 cookies
Exchanges per serving: 1 Protein, 1 Carbohydrate
Ingredients
2 over-ripe bananas, mashed
1 1/2 cups old fashioned oats
1/3 cup nut butter - peanut, almond, sunflower, cashew
2/3 cup unsweetened applesauce
1 scoop vanilla protein powder
1 teaspoon vanilla extract
1 1/2 cups old fashioned oats
1/3 cup nut butter - peanut, almond, sunflower, cashew
2/3 cup unsweetened applesauce
1 scoop vanilla protein powder
1 teaspoon vanilla extract
Directions
Preheat oven 350 degrees.
In a large bowl, mix banana and nut butter until combined. Add applesauce, protein powder and vanilla extract. Mix until combined. Stir in oatmeal. Mix all ingredients until completely combined.
Set dough aside for 10 minutes.
Drop cookie dough on parchment lined cookie sheet. Flatten cookies with your wet hand or a drinking glass. You will have enough cookie dough to make 16 breakfast cookies.
Bake for 20-25 minutes or until golden brown. Remove from oven and let sit on cookie sheet for about 5 minutes then transfer to cooling rack.
When completely cooled, store in a airtight container.
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How to Pick & Cut a Perfect Watermelon
We love watermelon. It is simply a fruit that just screams summer. It's cool, refreshing and packed with vitamin A and C. But how do you pick the perfect watermelon AND them keep kitchen prep to a minimum? Look no further! Thanks for Lil' Luna here are some tips for picking the perfect watermelon...
HOW TO PICK OUT A GOOD WATERMELON:
- Look for the Large Yellow Spot – This is where the watermelon was laying in the field. Make sure it’s a decent size and is yellow.
- Give it a Good Thump – You want to make sure it sounds hollow.
- Dull Outside – You want to make sure the outside of the watermelon looks dull and not shiny. A shiny watermelon means its not ripe.
- Lift it Up – You want to make sure it’s heavy for it’s size, which means it has a ton of water in it (what you want!!)
- Nice Oval Shape – A uniform-shaped watermelon shows that it got the perfect amount of sunshine and water.
- Bee Stings and White Scars – Look for these little guys. These little marks show that it’s sweet enough that even the bees were trying to get to the inside. The stings look like brown lines or dots on the melon.
And now that you have the PERFECT watermelon here is a fast and easy way to cut it up. A great way to serve watermelon at a picnic OR just for the family at home!
In addition to being cool and refreshing, there are several health benefits to watermelon. Here are just a few:
- Packed with potassium to lower risk of high blood pressure
- Bursting with Vitamin B6 to help the brain
- Contains Vitamin C to boost your immune system
- Loaded with Lycopene (more than any other fruit), to protect skin from the sun.
What is your favorite way to eat watermelon?
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30 Mega Health Benefits of Omega-3 Fatty Acids
Omega-3 fatty acids is lacking in most people's diet. These essential fatty acids (EFAs) must be ingested through your diet. EFAs play important roles in many cellular functions, and they help prevent the onset of many diseases.
Eating fish and seafood such as salmon, halibut, tuna and scallops a few times a week is an easy way to increase your omega-3 intake. However, if you have trouble getting in enough Omega-3s from your diet, you can also look to an Essential Fats Supplement. Here is just a short list of the many health benefits of omega-3 fatty acids.
Health Benefits of Omega-3 Fatty Acids
- Can aid in weight loss and help prevent obesity [1][2].
- Provide proper brain membrane function for the prevention of psychiatric diseases [3].
- Increases insulin sensitivity [4][5].
- Reduces C-reactive protein (CRP) [6].
- May help in the treatment of postpartum depression [7].
- Reduces hunger sensations during weight loss [8].
- Has a positive effect on brain gene expression [9].
- Aids in the prevention of psychotic disorders [10].
- Decreases the risk of sudden cardiac death as well as all-cause mortality [11].
- Effectively reduces menstrual pain [12].
- Provides positive effects on cognitive function in patients with Alzheimer’s disease [13].
- Inhibits breast cancer growth [14].
- May lower the risk of colon cancer [15].
- Associated with a reduced risk of prostate cancer [16].
- Lowers blood pressure in hypertensive adults [17].
- Associated with an improvement in processing of visual information [18].
- Boosts immune system and reduces the risk of autoimmune diseases [19].
- Protects against ischemia, light, oxygen, inflammatory, and age-associated pathology of the eyes [20].
- Aids in the regulation of blood clotting.
- Reduces the risk of stroke [21].
- Supports healthy skin and hair.
- Lowers triglycerides [5].
- Increases good HDL cholesterol [22].
- Lowers risk of cardiovascular disease [23].
- May protect against bone loss from osteoporosis [25].
- May prevent the onset of depression [4].
- Improves the condition of your skin.
- Helps treat inflammatory bowel disease (IBD) [26].
- Beneficial in the treatment of asthma [27].
- Improves glucose-insulin metabolism [28].
Please visit us at www.tntgetfit.com to learn more about our Essential Fats Supplement.
TNT's Essential Fats contains high amounts of both EPA and DHA, offering a precise blend of the aforementioned health benefits at an extremely affordable price. Each capsule of Omega EssentialsTM offers a precise blend of EPA/DHA in very appreciable amounts, rendering it extremely effective as well. TNT Essential Fats is made in limited runs using Soft Gel Technologies® Marine LipidsTM with vitamin E (mixed tocopherols) added to avoid oxidation so freshness and potency are guaranteed.
Grilled Fruit - The Perfect Healthy Dessert for Summer
Summer is the perfect time to use the grill but remember to think beyond the burgers and chicken! Have you ever thought about grilling fruit? It intensifies the flavors and enhances the natural sweetness making it the perfect healthy dessert.
Fruitsandveggiesmorematters.org has some great tips for grilling fruit this summer...
- Choose fruits and veggies that are ripe, but not too soft so they’ll hold up well on the grill.
- Avoid direct heat or flames.
- Cut fruits and vegetables into large equal pieces to keep them from falling through the grates and to ensure even cooking.
- Grill fruits and vegetables with the skin on to help maintain the shape.
- Before or during grilling, brush fruits and vegetables with melted butter or margarine to help avoid sticking to the grates.
Final Touches
Fruits are naturally sweet and become even sweeter with grilling. You can add a tasty twist to your grilled fruit by sprinkling with cinnamon or lemon juice.
Vegetables can be flavored with herbs and spices of your choice. Browned grill marks are desirable on vegetables; they are fully cooked when you can gently pierce with a fork.
Caution – fruits and vegetables contain a lot of water that can become very hot when grilled. Be sure to allow proper cooling time.
What to Grill?
- Nectarines, Bananas, Mangos & Peaches. These options come with an extra side of potassium, which is necessary for the heart, kidneys, and other organs to work normally.
- Cantaloupe, Tomatoes, Watermelon & Squash. These options offer a great source of Vitamin A, which helps keep vision, skin and hair healthy.
- Pineapples, Strawberries, Peppers & Broccoli. These options contain Vitamins C and E, antioxidants that work to protect your cells against the effects of free radicals. Vitamin E is found in avocado, nectarines, potatoes, and kiwi.
Recipe
This quick, low-calorie, nutritious dessert is sure to have your taste buds dancing! For a little extra sweetness, pair kabobs with a scoop of low-fat vanilla ice cream.Grilled Fruit Kebabs
Preparation: 15-20 minutesCook: 8-10 minutesServings: About 8
Ingredients
- 2 tablespoons olive oil
- 2 tablespoons fresh lime juice
- 1 teaspoon ground cinnamon
- 2 apples, cored and cut into 1" pieces
- 2 bananas, peeled and cut into 1" pieces
- 2 peaches, pitted and cut into 1" pieces
- 4 kiwifruit, peeled and sliced into 1" pieces
- 3 cups cubed pineapple (1" pieces)
- 3 cups strawberries, washed and hulled
- 8 wooden skewers, soaked
Directions
- Prepare grill.
- In a small bowl, combine oil, lime juice, and cinnamon. Mix well.
- If using wooden skewers, soak in water for about 10 minutes to prevent scorching. Alternate fruit pieces and thread onto skewers.
- Brush kebabs with the lime juice mixture then place on grill.
- Grill kebabs for about 6 t0 8 minutes, turning frequently until fruit starts to brown and is heated through.
Nutrition Information:
Calories: 156, Total Fat: 4.0 g (Saturated Fat 1g, Monounsaturated Fat 3g, Polyunsaturated Fat 0g), Cholesterol 0mg; Sodium 3mg; Carbohydrate 31g, Fiber 5g; Protein 2g
Source: http://www.fruitsandveggiesmorematters.org/gear-up-for-the-grill
How To Do A Proper Push Up
Technique is important when exercising to prevent injury and ensure that you are getting the maximum benefit of the exercise. Here is a little reminder on how to perform a push up.
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How To Do a Proper Squat
Technique is important when exercising to prevent injury and ensure that you are getting the maximum benefit of the exercise. Here is a little reminder on how to perform a proper squat.
Health Warrior: Chia Bars
Health Warrior: Chia Bars
We are always on the hunt for great snacks that are #1....healthy but also easy, yummy, good to grab on the go AND if you have kids...ones that the kidlets will eat! Well we are here to say that Health Warrior's Chia Bars fit the bill! First off, we are HUGE fans of Chia seeds. Chia seeds have tons of health benefits:
Help Fight Diabetes
Fiber Boost
Packed with Omega-3s
Stronger Teeth And Bones
Packed with Minerals
Gluten-Free
Protein Power
Blood Sugar Regulation
Help You Get Full
Improve Heart Health
Read more: 10 Reasons to Add Chia Seeds To Your Diet
There are a lot of things we love about these bars. At just 100-110 calories, each flavor satisfies in both taste and nutrition. They are offered in 8 amazing flavors: Cinnamon Apple, Coconut, Banana Nut, Mango, Chocolate Peanut Butter, Coffee, Acai Berry and Dark Chocolate Cherry. They have a texture that is both chewy and crunchy and provide a blend of good fat, fiber and a bit of protein, so they are perfect for that afternoon snack between meals.
All Health Warrior Chia Bars are all-natural, vegan, dairy-free and soy-free. Chia seeds are the #1 ingredient and each bar has 1000 mg Omega 3s, 16% DV of fiber and low in sugar with only 5 grams.
They make a great pool side snack and if you store in the car- it doesn't melt like other bars/ snacks. All the flavors are great but our family favorite is the Acai Berry!
Health Warrior Chia Bars are available at major online retailers such as Amazon as well as natural food stores such as Earth Fare and Whole Foods.
Top 5 Healthy 4th of July Recipes
Red, White and Blue Potato Salad (via )
2 cups fingerling potatoes, halved lengthwise (about 10 ounces)
2 cups small red potatoes, quartered
2 cups small blue potatoes, halved lengthwise
¼ cup finely chopped red onion
2 Tablespoon chopped fresh parsley
1 Tablespoon chopped fresh dill
1 Tablespoon chopped fresh chives
3 hard-cooked eggs (white if you prefer) chopped
¼ cup red wine vinegar
2 Tablespoons olive oil
¼ teaspoons salt
2 teaspoons Dijon mustard
½ teaspoon freshly ground pepper
1 garlic clove, minced
Place white and red potatoes in a saucepan, cover with cold water. Bring to a boil. Reduce heat and simmer 15 mins until tender. Drain, cool. Place potatoes in large bowl.
Place blue potatoes in a separate saucepan and cook as above until tender.
Add blue potatoes, onion, parsley, dill, chives and eggs to bowl and toss gently.
Combine vinegar and remaining ingredients. Pour over potato mixture; toss gently to combine. Serve warm, at room temperature or chilled.
Note: Blue potatoes are starchier than the others and tend to bleed so cook them separately.
EXCHANGES: 1 cup, ~ 250 calories, = 2 starch and 1/2 meat - and 1/2 fat
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Sweet'n Spicy Roasted Corn (via Taste of Home)
Serves 6
6 large ears sweet corn in husks
2 tablespoons butter
4 garlic cloves, minced
1 teaspoon brown sugar
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon chili powder
Carefully peel back corn husks to within 1 in. of bottom; remove
silk. Rewrap corn in husks and secure with kitchen string. Soak corn
in cold water for 1 hour.
Using long-handled tongs, moisten a paper towel with cooking oil and
lightly coat the grill rack. Grill corn, covered, over medium heat
for 25-30 minutes or until tender, turning occasionally. Remove
string before serving.
Meanwhile, in a small saucepan, melt butter. Add the garlic, brown
sugar, red pepper flakes and chili powder. Serve with grilled corn.
Yield: 6 servings.
Exchanges: 2 starch, 1 fat.
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Stuffed Fiesta Burgers
4 Servings
1 lb. 96% lean ground beef
1 pkg. Taco Seasoning Mix
1/4 cup reduced fat (1/3 fat) Chive & Onion Cream Cheese Spread
1/3 cup fat free shredded cheddar cheese
4 wheat hamburger buns, split, lightly toasted
1/2 cup salsa (or mild per taste preference)
PREHEAT Grill to medium heat. Mix meat and seasoning mix. Shape into eight thin patties. Mix cream cheese spread and shredded cheese. Spoon about 2 Tbsp. of the cheese mixture onto center of each of four of the patties; top with second patty. Pinch edges of patties together to seal.
GRILL 7 to 9 min. on each side or until cooked through (160°F.)
COVER bottom halves of buns with burgers. Top with salsa and top halves of buns.
EXCHANGES: 1 burger with bun, ~350 calories, = 3 meat, 2 starch, 1½ fat, ½ vegetable
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Frozen Raspberry Pie
8 Servings
1 dash cooking spray
33 pieces wafer chocolate cookies
¼ cup powdered sugar
2 Tablespoon oil, canola
2 Tablespoon fat free milk
1 Tablespoon butter
3 Cups raspberries, fresh or frozen (thawed)
2 Tablespoon lemon juice
¼ teaspoon salt
2 large egg whites at room temperature
½ cup sugar granulated
½ teaspoon cream of tartar
Preheat over to 350 degrees F. Coat a 90inch pie pan with cooking spray
To prepare crust:
Process 32 wafers, confectioner’s sugar, oil, milk and butter in a food processor until finely ground.
Press the mixture into the bottom and up the sides of the prepared pan, creating and even, dense crust. Bake for 12 mins
Cool on a wire rack to room temperature, about 1 hour.
Meanwhile, puree raspberries, lemon juice and salt in a blender or food processor until smooth. Strain through a fine-mesh sieve into a medium bowl, pressing with a rubber spatula to extract the juice, discard seeds.
Bring 1 inch of water to a slow simmer in a large sauce pan. Combine egg whites, granulated sugar and cream of tartar in a 3-quart stainless-steel bowl. Beat with an electric miser on medium speed until foamy.
Set bowl over the simmering water and continue to beat on med speed, moving mixer around until the mixture is glossy and thick about 3-1/2 mins. Increase speed to high, continue beating over the simmering water until very stiff and glossy – 3-1/2 mins more. (eggs will be at safe temperature at 160F at this point)
Remove from the heat and continue beating on medium speed until room temp 3-5 mins.
Fold raspberry puree into meringue until combined. Pour into pie crust, crumble remaining chocolate wafer over the top. Place the pie on a level surface in your freezer and freeze until solid – at least 6 hours. To serve, let the pie stand at room temperature until softened slightly, about 10 minutes before slicing.
EXCHANGES: 1/8 pie, ~220 calories, = 2.5 carbohydrates , 1 fat
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Mint, Lime and Cucumber Aqua Fresca
By Brianna Steinhilber
Ingredients:
2 large cucumbers washed and roughly chopped
8 juicy limes squeezed
1 packed cup fresh mint leaves, washed
¼ cup to ½ cup honey
1 cup of water
optional: Tequila
Directions:
Add all ingredients to a blender and blend well. Strain over a pitcher. Serve with ice and fresh mint springs.