Some fall sports are starting practices now and with practices running multiple times a day and running from sport to sport it is important to keep your athletes energized and properly hydrated. Healthy snacks are important for athletes to have the energy necessary for practice. A snack higher in protein and sufficient carbohydrates is recommended before a long practice. Some snacks before practice could include: a cheese stick, crackers and cheese or a little meat, almonds, hard boiled egg, yogurt parfait (pictured above), or a small sandwich. It is important that athletes stay hydrated. Water is the preferred and recommended beverage for proper hydration during exercise. Vigorous practices that are over a hour may require a sports drink to replenish electrolytes but water should be the go-to drink before sports drinks. Remember to keep your athlete properly hydrated and energized! -Kelsey
Have you ever wondered how you can enjoy a sweet treat without all of the added calories?! Here are a few ideas for you:
•Mix flavored yogurt or plain yogurt honey and your favorite fruit.
• Angel food cake with berries.
•Drizzle a bit of honey over mixed melon balls.
•Blend bananas and strawberries, freeze into cubes, and eat like ice cream.
•Sauté or bake 1/2 banana and sprinkle with 1 tablespoon chopped nuts.
•Take three of your favorite kinds of berries; cook half of them with just enough water to prevent burning. Cool and stir in remaining berries. Portion 1/2 cup of the berry compote with 1 tablespoon of your favorite vanilla ice cream.
•Try making your favorite flavor of sugar free pudding with low-fat milk. •If it’s ice cream that you really want- skip the scoop-yourself containers and buy single-serving novelty treats such as fudgesicles, creamsicles, even chocolate-covered ice cream bars. You’re more likely to limit your portions if they already come in a single serving
There are many components to living a healthy life, but healthy eating and exercise are at the top of that list. So, what does it take to provide you and your family with healthy meals and regular exercise….with an already busy schedule? Here are a few tips to get you on the right track:
1. Drink water – Drinking enough water during the day will help you feel fuller at meals, clear out unwanted “junk” from your body, and can aid in weight loss. Aim to get at least 8 glasses (64oz) of water every day. Send a water bottle to school with your kids and also keep one with you throughout your day.
2. Get adequate sleep – Getting adequate sleep can be difficult with a busy schedule, but it is very important to provide proper recovery from exercise and to help manage stress and mood. It also helps keep you and your family focused throughout the day. Aim to get at least 7-8 hours of restful sleep a night.
3. Get moving – Try to get outside a few nights every week with your family. Exercise boosts calorie burn and promotes healthy bones, muscles, and hearts. Get active 30-60 minutes every day to maximize these benefits. Biking, walking, swimming, are a few ideas.
4. Prepare meals ahead of time – Grabbing fast food has become an easy way to fill up without spending much time doing it, but it is not a great option when it comes to overall health. Meal preparation is a great way to eat healthy while also saving some time during a busy day. You can control what goes into these meals, and will help cut back on eating fast food when in a hurry. You can also try batch cooking where you make a bigger batch of a meal, separate into smaller containers, and freeze. They are easy to grab and prepare in a pinch! Chili, casseroles, taco meat, and soups are great to try with this.
5. Spend time with healthy people – The people you spend the most time with have a large impact on your habits. Being around people with healthy habits will have a positive impact on your own personal habits. Along the same lines, your children learn from the examples you set for them. The habits they form now are habits they will have as they grow up. Make time to sit down and have meals together, engage in family activities, and involve your children in healthy living practices.
There are many pieces that go into living a healthy lifestyle and it is important for us to practice improving each one of them. Keep in mind that simple, small changes can lead to large benefits in the end! Focusing on lifestyle changes and improvements is key to success long term. If you would like more help improving you and your family’s nutrition, activity, and wellness, contact us today! -Kelsey Raml, MS, RD, LN
It’s hard to believe school will be starting again in about a month! It can be a difficult transition for kids on many different levels. One of the hardest aspects of going back to school is getting up in the morning. With young kids getting out of bed can be hard and getting them into the car to get to school on time is even harder. However, just because you might be short on time it is essential that kids get a healthy and nutritious breakfast. When kids eat breakfast in the morning it is setting them up for success throughout the rest of the school day. With their little tummies full they will be able to focus on learning and have the energy to get through until lunch. Here are some simple ideas that are quick for those morning when you are running late to ensure you set your kids up for success. Getting back into the habit of a healthy breakfast is a good habit to get back to now, to help the transition to school go better!
Piece of toast with peanut butter and milk
Low-fat yogurt with some fresh or dried fruit or granola
Apple slices and peanut butter
Cheese stick and cup of fresh fruit or 100% fruit juice
Activity in the summer has challenges just like winter– we often use excuses like “we’re too busy, it’s too hot out, it’s raining, etc” to not stay active. Check out the ideas below to help you stay active in the summer and make the most of the nice weather while we have it! These ideas will help you get your 30 minutes of exercise in/day.
Swimming lessons or sports clubs are a great way for kids to get regular, scheduled physical activity.
Take in the zoo! You’ll get to explore and check out the animals, but also enjoy a nice walk. My son Corbin loves the zoo–the picture above is of him checking out the tiger. We get great activity in at the zoo!
Take a walk through the park! Many towns have bike trails or hiking trails that will keep you off the couch. Watertown has an awesome trail system–get out and use it!
Most yard work is great exercise that will burn tons of calories. Try using a push mower over a riding one for exercise!
Are you competitive? Join a softball team or go golfing. If it’s rainy outside, bowling is also a fun activity for indoors.
Sign up for a 5k race! If running isn’t your thing, you can always grab a friend and walk together.
If you don’t belong to a gym, try exercise videos at home when the weather is acting up.
Work your muscles if you’re on the lake or river! Waterskiing and tubing are great workouts.
