As you are working on your New Years Resolutions to eat well and loose weight (the most typical resolution made), did you make a resolution for your kids? Can you create a resolution to improve their eating habits by modeling healthy behavior? Or improve their health through control over their meals? You can help them through changes in their diet and physical activity level.
Try the following eating rules for your kids:
1. Stock up on fruits and vegetables (the more you eat, the cooler it seems to them).
2. Reduce fruit juices and eliminate soda pop. The sugar is terrible for their teeth and the empty calories pack on the pounds. Encourage milk or water.
3. Add more whole grains. Compare nutritional totals. Some white breads are blended with whole wheat if your children refuse to eat ‘brown’ bread.
4. Keep trying new foods, even if they refuse to eat them. Change the presentation of the food, or just give a bit of time before trying again. If they see you eating the new food, they will become more inclined to try it as well!
5. Look at labels on pre-packaged foods. Often they increase the fat and salt on children’s foods. Try to fix more clean eating meals, made by scratch, when you can. Shoot for 2-3 meals per week with this healthy cooking style. Increase that amount as you can. The increase energy your family will experience will be addictive.
Tomorrow we will discuss other options to help encourage healthy living for your children.
1/22- Friday Workout :
Recumbent bike- 30 minutes
Stregth train- legs/biceps
Lunging stepup (15 steps)
Biceps row- 12 lb
Stiff legged deadlift-E-Z bar + 29 lb
Sumo squat- 20 lb
1/ 22- Friday Food Diary:
Breakfast-
1 small grapefruit (35 cal)
1 cup egg whites, 1 cup spinach (110 cal)
whole wheat toast, 1 tbls no-sugar added jam ( 80 cal)
A.M. Snack-
apple (50 cal)
soy protein shake (90 cal)
Lunch- restaurant
4 oz Salmon (240 cal)
3/4 cup brocolli (25 cal)
5 asparagus (20 cal)
P.M. Snack-
Deep freeze ice cream treat (145 cal)
Dinner-
4 oz Crab meat ( 190 cal)
2oz clam meat ( steamed in shell) ( 70 cal)
5 asparagus (20 cal)
Dessert-
dark chocolate (320 cal)
TOTAL CALORIES-1433
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