September 4, 2016 | Posted in Solara Health Group | By

Back to School Fuel

As kids are heading back to school, it is time to put some real thought, effort, energy and love into their lunch boxes. Start your kids off on the right track this year with healthy whole foods. This is essential for focus, attention, memory, good grades, long and lasting energy and fuel for their extra-curricular activities. It will also help their physical appearance by providing the right nutrients to prevent acne, dandruff, greasy hair, body odor and excess weight. backtoschool

Here are some essential tips to get your family fueling the right way.

1) Start the kids’ day with protein. Protein will leave them with long and lasting energy and will help them to feel satisfied and satiated throughout the morning.

  • Scrambled eggs with fresh fruit
  • Fried eggs on a slice of sprouted bread
  • Protein shake (protein power, unsweetened hemp milk, blueberries, banana and ½ avocado)
  • Cottage cheese or organic full-fat yogurt with fresh fruit and hemp seeds
  • Homemade sausage pattie

2) Pack nutritious snacks that include essential fats which will nourish their brain and prevent desires for sugar.

  • Sunflower and pumpkin seeds and piece of fruit
  • Celery with 100% seed butter (hemp, pumpkin, sunflower or pea butter)
  • avocado slices with a sprinkle of sea salt and lemon juice
  • Olives
  • Yogurt with ground flax
  • Cut up vegetables with hummus
  • Rice crackers with guacamole and salsa
  • Homemade trail mix (almonds, pumpkin seeds, dark chocolate chips, raisins, unsweetened shredded coconut)
  • Sulfite-free dried fruit (mango, apricots, apples)
  • Sliced apple with nut or seed butter and honey
  • Hummus with apple
  • Unsweetened flaked coconut
  • Natural beef, turkey or bison jerky
  • Hard boiled eggs
  • Mozzarella cheese and veggies

3) Ensure lunches are full of protein, essential fats and vegetables.

  • Deli roll ups (oven roasted turkey or bison rolled with cucumber, bell pepper and lettuce
  • Tooth pick lunches – healthy sausage, mozzarella cheese and tomato on tooth picks
  • Sprouted grain wraps – any protein, veggies and a spread of hummus
  • Homemade meatballs with cut up vegetables
  • Homemade soups or chili in a thermos

4) Send your kids to school with a 1 litre stainless steel water bottle to ensure they are hydrating throughout the day.

5) Welcome them home from school with a healthy snack to rejuvenate them before homework or extra-curricular activities.

  • Bowl of soup or chicken, vegetable or beef broth
  • Cut up veggies with hummus
  • Cheese, fruit and rice crackers
  • Celery stuffed with cream cheese, nut butter or hummus
  • Organic corn chips, guacamole and salsa
  • Bison pepperoni sticks

6) Sit down to a family dinner as often as you can. Find out what your kids liked and disliked most in their day as you eat a nourishing meal cooked from scratch.

7) Get your kids involved in meal planning and preparing their lunches. Connecting to food and understanding what eating well is all about will raise their odds of embracing a healthy whole food lifestyle.

Know with certainty that you have the power to influence your child’s health and performance at school with every bite. Good nutrition provides the fundamental nutrients necessary to develop and feed and fuel your child’s brain. It provides them with the right nutrients to grow and develop, and create a healthy body. It provides them with the nourishment that forms their foundation so they can excel in whatever it is they desire.

Author:  Amy Bondar, Nutritional Therapist

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