Wellness Wednesday!

August 6, 2015

Posted In: Uncategorized

By SoleCoach and SoleNutritionist Jen!

School is OFFICIALLY back in session, which means that routines are back into full force and time saving tips are in high demand!!

The most loving thing that you can do for your little one’s (and yourself as a role model) is to properly fuel their growing bodies and brains with high quality nutrition!  Now I know that this is a lot easier said than done, as our little munchkins can be picky little eaters at times, and of course time is at a premium.

Here are my top picks for kid-taste-bud-tested and adult-time-sensitive-approved:

1. PUMPKIN AND CINNAMON SPICED APPLES  This snack tastes just like apple pie, without all the added WHOA sugars and WHOA pastry!

How To: Slice and chop an apple into bite-size pieces, sprinkle with pumpkin spice, and cinnamon to your liking, stir the apples around, option to warm them up in the microwave for 30 seconds or in a pot over medium heat on the stove.

2. CRUNCHY ROASTED CHICKPEAS:  Chickpeas are an excellent source of fibre and protein that will curb sugar cravings and keep your little athletes satisfied until dinner time!  This does require a little prep time and use of the oven.

How To: Check out this sole-awesome recipe!

3. PB AND BANANA ROLL-UPS: Bananas are an excellent source of energizing and mood boosting B vitamins, and natural peanut butter provides protein.  Just make sure there are no added sugars or oils in the nut butter.  For a nut free alternative I love pumpkin seed or sunflower seed butter.

How To: Spread peanut or almond butter onto a whole wheat or rice tortilla, place a banana on one end, roll it up, and slice it into bite size pieces!  Option to warm it up to soften the tortilla.

4. FROZEN FRUIT KABOBS:  These are super refreshing after a sweaty dance, tennis, or running activity!  The healthy GO Sugars in fruit replace the energy used up in the activity!  Have the kids make their own afterschool kabobs the night before!

How To:  Cut your fruit into bite-size pieces (bananas, strawberries, grapes, peaches, and or pineapple), with a wooden skewer arrange them in a fun pattern, place then skewers on a cookie sheet lined with parchment paper and place in the freezer for at least 2 hours.  Option to drinking chocolate sauce or yogurt over the skewers for an extra treat!  Store leftovers in a sealed Ziploc for another day!

5. ANTS-ON-A- CEDAR- LOG:  Switch it up from using classic celery by subbing a sweet orange pepper as the ‘log’.

How To: Slice an orange pepper into think strips, spread on some peanut butter, and let the kids place the ants along their own logs!

6. TOAST WITH AVOCADO AND BOILED EGGS:  If you have more than one child, have them draw faces or their initials or names on ‘their’ eggs so there’s no confusion at snack time!

How To: Toast 1 or 2 pieces of wholegrain toast.  While toast is cooking slice an avocado into thin slices, and cut 1 or 2 boiled eggs into 4 slices.  Layer the avocado and egg on the toast and sprinkle with sea salt.

7. HUMMUS AND VEGGIES:   Have a big container of chopped up veggies that they can chose their own from!  Challenge them to make a fun design with their veggies!

How To: Chop your veggies as a family in the evening or on Sunday.  Ask your kids to pick their own veggies at the grocery store.  If buying store bought hummus, look out for a lot of added ingredients like oils and ‘flavours’.  Choose one that has 6 ingredients or less. Making your own could be as easy as blending chickpeas, tahini, lemon juice, sea salt, and a little water in a food processor.

Happy Snacking!!!

Sole Coach Jen

For questions related to nutrition you can reach me at solecoachjen@gmail.com