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1.  Increase your magnesium intake

Ex. Almonds, hazelnuts or cashews.

2.  Walk around the block

Ex. 10 minute walks.

3.  Take a power nap

Ex. 60-minute power nap.

4.  Don’t skip breakfast or any other meal

5.  Reduce stress and deal with anger

Ex. Anxiety problems.

6.  Drink more water and less alcohol

7.  Eat more whole grains and less sugar

8.  Have a power snack

Ex. Treat with protein, a little fat and some fiber.

9.  Make it a latte

(Caffeine, but don’t over do it)

10.  Check your thyroid function and/or complete blood cell count

(To see if your body is functioning normally.)

 

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Reference link:

http://www.webmd.com/diet/fight-fatigue-energy-foods-6/10-energy-tips

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Be careful of consuming too much of these foods.

  • High-fat meats like 20 ounce T-bone, cheeseburgers, pork and beef ribs.
  • Hot dogs and sausages which are also high in sodium.
  • Mayonnaise-based salads.
  • Sweet fruity alcoholic drinks.
  • Sweet tea, sweetened soda, energy drinks, juice drinks, cold coffees, milkshakes, smoothies, and beer.
  • Ice cream, chocolate chip cookie dough, and blizzards.
  • Fried cheesecake, fried macaroni and cheese and gigantic turkey legs.
  • Fried chicken strips, fatty salad dressings, bacon, and cheese.
  • Potato chips, cheese puffs and cheese nachos.
  • Fried chicken.

 

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Reference link:

http://www.webmd.com/diet/slideshow-most-fattening-foods-summer

Quick breakfast for when your child is on the go.

Prep time: 2 minutes

Ingredients:

• ¾ c. fruit-flavored, fat-free yogurt

• 1/3 c. oat bran

• 1/3 c. sliced peaches, canned in light syrup

• 1 tbsp. dried cranberries

Directions:

1. Layer peach slices in 16-oz. plastic cup.

2. Next, layer the yogurt on top of the peach slices.

3. Sprinkle dried cranberries on top of the yogurt.

4. Top with oat bran.

5. Serve immediately or cover and refrigerate until ready to eat.

Serves: 1 Serving size: approximately 1½ cup

Nutritional analysis (per serving):

206 calories

9 g protein

0 g fat

0 g sat. fat

44 g carbohydrate

3 g fiber

4 mg cholesterol

221 mg sodium

271 mg calcium

8.2 mg iron

Diabetic exchanges: 3 carbohydrate exchanges

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Reference link: http://kidshealth.org/parent/recipes/diabetes/d_breakfast.html

Elite In-Home Personal Training is working with KQCA 58 on their Project Healthy Kids Camp and they featured us on their website.  Camp runs July 27 and 28.  If you are interested in attending click the link below or call 916.548.3083 for more information.

Project Healthy Kids Camp Event with KQCA my58 and other vendors!

http://www.kcra.com/my58-healthykids/index.html

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Here are a couple meals/snacks that are nutritional and tasty for your children to eat.  The preparation steps can be found through the reference link.

Turkey avocado sandwich-

  • Whole wheat tortillas
  • 1 avocado mashed
  • Sliced deli turkey
  • Shredded carrots
  • Shredded lettuce
  • Shredded Monterey jack cheese

 

Chicken nuggets:

  • Skinless, boneless chicken breasts cut in 1-2 inch squares
  • Non-fat or low-fat buttermilk
  • Flour for dredging
  • Finely crushed corn flakes for dredging
  • Salt and pepper to taste

 

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Reference link:

http://www.kidapprovedmeals.com/article-nutritious-meals-for-kids.htm