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Many kids are currently on Winter Vacation. While it is a time that you should relax, don’t make that an excuse to sleep ALL day, and to play video games/watch television non-stop.

Even though I say this a lot, it is interesting how many kids do just that, including many of my friends.

Winter break is a great time to try to change your lifestyle to a more healthier one. Go outside and walk around. Go and meet your friends someone to play instead of talking to them on the phone on online.

Watch out how many chocolates/candy canes/cupcakes/cookies that you are eating. Actually count them and limit yourself to one or two cookies a day.

At those many holiday parties, limit the amount of food that you put on your plate. Many times you won’t even end up eating everything on it. Eat a little, and if your still hungry come back and put a little bit more on your plate.

Some options are better than others: pick the turkey over the honey ham, the pumpkin pie over the pecan pie, and also eat the dishes that contain a lot of vegetables and fruits.


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Here are some of my lunch ideas that will hopefully help you on getting a good idea of building better lunches.Always try to include a serving of carbs (whole grains and wheat), protein (meat, nuts), a fruit, veggies, and a low sugar drink.

To give you some ideas,  here are some of my favorite options:

– Whole wheat sandwich with peanut butter and sliced banana (do not use white bread… it will do more harm than good). Another good option is a whole wheat sandwich with choice of meat, light mustard, slice of cheese, lettuce, and tomato.

-Fruit salad (slice your choice of kiwi, banana, apple, peaches, raspberry, blueberry, blackberry, cantaloupe, watermelon, honeydew, strawberries, grapes, mandarin oranges, etc.) I also like to add in some almonds to add a little protein.

– Whole grain crackers with choice of meat, cheese, or tuna as a topper.

– Salad including with raisins, grapes, light mozarella cheese chunks,  sunflower seeds, olives, and pinto beans.

-ALWAYS try to choose water, lowfat milk, or 100 percent juices over sugary drinks such as soda.

On Tuesday, you can expect to find me bright-eyed, backpack on, trekking around at 7 in the morning. Why do you ask? Because I am going back to school.

We spend a lot of time at school. Six to seven hours for the school day, multiply that by 5 days of the week, then multiply that by 4 weeks in a month, and we end up with 120-140 hours per month. That is A LOT of time. So, if school is where we are spending most of our time, then that is where we need the most energy.

It is important to make sure that you are eating a good lunch and a good breakfast.

Many of my friends, start the day with a heart meal of… wait they don’t eat breakfast. This is a HUGE NO NO. Ever heard of the phrase, breakfast is the most important meal of the day? It is true, because breakfast is where you are pulling most of your energy to power your day.

What are some good powerfood options? Try to eat egg, or nuts for protein; slice of whole grain bread or a cereal with whole grains and lots of fiber; and/or a fruit such as an apple or banana. There are more options, these are just a few of my favorites.

Ok, now moving on to lunches. Really good options for lunches are packed sandwiches (preferrably whole grain bread you can choose whether you want a lettuce/tomato/meat/cheese sandwich, or say a pb&j), yogurt, a fruit, salad (skip the fatty dressings like ranch and thousand island, the crutons, and bacon bits), carrots or celery with peanut butter, bowl of soup, a sandwich wrap, and so on. You generally want to avoid stuff like cookies, nachos, pizza, chips, and soda. They are filled with empty calories which end up doing more harm than good.

Again, these are just suggestions and you can also add healthy options that you like to include in your school breakfast or lunch.

I will try to find some fun recipies that you can make to build healthier school meals.

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July 2018
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