Healthier Kids School Lunches: Uncrustables and some snack Ideas!

It is that time again… Kids are off to school and we just aren’t sure what are in the school lunches. We as a family have changed to clean eating and very limited to no processed food and now my daughter is in Full Day Kindergarten and will be eating lunch at school. So as a mom of clean eating and transforming our nutrition I have been thinking of ways to pack a healthy lunch and snack for her!

 

IMG_9878

 

Uncrustables are one of the quickest lunches out there and YES i have bought them before but why buy them if you can make your own?

 

IMG_9864Step 1: Get your ingredients- We choose Ezekiel 4.9 Bread (Sprouted Grain), Natural Welches Jelly (until I make my own), and Natural Smuckers Peanut Butter

 

 

Step 2: Cut off Crust and  Save for Bread Crumbs!

IMG_9871

 

 

 

Step 3: Put Jelly and Peanut Butter on Bread- HAVE THE KIDS HELP =) Super fun and exciting to help make their lunch!

IMG_9865IMG_9868

 

Step 4: Put Peanut Butter on Jelly or vise versa and Seal Edges

 

 

 

Step 5: Put in foil then Freezer Bag- Put Date on and what it is

IMG_9869

IMG_9870

Step 6: Take out of freezer and put in kids lunch!!!! They will enjoy a fresh and alot less sugar PB&J!

fresh-fruits-vegetables-wiki

Snack Ideas:

 

Fresh fruit and veggies sliced up! Super easy and nutritious!

 

 

 

 

 

 

 

 

 

 

IMG_9872

IMG_9874

IMG_9873

 

Rinse, Cut, Store, and Package for lunch the night before!

 

My Kids love all of these snacks and when I have them help me decide what to pack, they are more excited to take lunch to school!

 

Stay tuned for some other healthier school lunch ideas =)

 

Want to know how to make something healthier? Email me or comment below!

Healthy Snack Ideas Take 2

Don’t reach for that doughnut just yet. Here are some guidelines for choosing healthy snacks.

When snacking, it’s a good idea to think about blood sugar levels. If you consume a sugary snack, chances are your blood sugar levels will spike. And although you may feel a temporary rush of energy and an elevated mood, you’ll most likely feel like you’ve hit a brick wall and experience a crash shortly after snacking on high-glycemic index foods.

After crashing, you’ll feel hungry again and repeat the vicious cycle.
A little background …
It’s important to keep your blood sugar levels stable throughout the day. Therefore, when we eat snacks, we want to apply the same fundamental rule to that of each of your regular meals. (Hopefully, you’re eating breakfast, lunch and dinner daily, to maintain steady blood sugar and help burn fat.)
Our fundamental rule is that we always want to combine the following three macronutrients when eating:
  • protein
  • carbohydrates
  • natural fat
Combining macronutrients ensures that you’ll feel full longer and won’t need to binge on sweets. In fact, if your regular meals have a good ratio of the three macronutrients, you might find you may not have to snack at all.
Pay attention to your body
Start paying attention to how you feel after eating a meal. If you feel full for three to four hours after eating and don’t have bloating or a drop in energy, then whatever you just ate is the right macronutrient proportion for you.
For example, a breakfast of two eggs, one piece of sprouted whole grain bread with a little dab of butter and two small slices of all-natural bacon may satisfy you for several hours.
To keep your blood sugar levels steady, it’s a good idea not to go more than four hours during the day without eating. So taking the breakfast example above, say, eaten at 8 a.m., you’ll want to eat lunch at about noon.
Maybe you don’t get home till 6 p.m. If you wait till then to eat dinner, you’ll likely be tired and cranky, so it’s a good idea to have a late afternoon snack.
What are some healthy snack choices?
Here are some examples of healthy snacks that combine all three macronutrients:
  • Celery and raw almond butter: celery is a carbohydrate; almond butter is both protein and natural fat.
  • Cheese and crackers: opt for grass-fed cheese for higher essential Omega 3 fatty acid content if possible and gluten-free rice crackers for less intestinal bloating.
  • Hummus and carrot sticks: hummus contains a little protein and natural fat.
  • Nitrate and nitrite-free jerky: containsprotein and natural fat; you don’t always have to include a carbohydrate if you can digest meat efficiently.
  • Edamame sprinkled with sea salt: edamame is the whole soybean and it contains both protein and essential trace minerals if sprinkled with sea salt.
  • Greek yogurt: unless you’re on a restricted diet, go for the full-fat variety, which will keep you full for longer and includes all three macronutrients.
  • Apple slices with honey and olives: perfect for those who crave sweet and salty.
  • Organic turkey breast slice with crackers: turkey contains both protein and natural fat. (It’s easy to bring a package of healthy deli slices with you to work; just make sure your coworkers don’t steal it!)
Even nutritionists, dieticians and health coaches fall off the wagon. If you do and reach for a doughnut, the best thing to do is to eat a little protein and natural fat (preferably before eating the doughnut) to stabilize your blood sugar levels.
But if you adopt these healthy snacking ideas, hopefully, your cravings for sugary junk food will subside.

Boost your body’s immune system

Boost your body’s immune system

Super foods help combat an assortment of ailments

One of the best prescriptions for good health is also one of the easiest to follow: watch what you eat. Every day, new studies prove that eating the right foods regularly can help reduce the risk of cancer and heart disease, banish the blues and increase energy and vitality. Here are 10 nutrient-packed “super foods” that should top everyone’s grocery list.

1. Broccoli

This is one mean green! Broccoli is chock-full of the phytochemical sulforaphane, which makes headlines because of its potent anti-cancer properties. It’s also a rich source of beta-carotene (good for the eyes and immune system, among other things), fibre and vitamin C.

Toronto registered dietitian and author Liz Pearson was so convinced of the health benefits of this “King of Cruciferous Veget

ables” that she called her first bookWhen in Doubt, Eat Broccoli! But Leave Some Room for Chocolate (Penguin Books, 1998). For fast, easy and delicious ways to add vegetables — including broccoli — to your diet, visit 5 to 10 a day.

2. Blueberries

If you haven’t gone blueberry picking since you were a kid, here’s a reason to start again. In a peer-reviewed study of 100 common fruits, vegetables and nuts in theJournal of Agricultural and Food Chemistry, these blue jewels had one of the highest antioxidant capacities (the ability to combat cell-damaging free radicals that can lead to heart disease and cancer). And, like cranberries, blueberries appear to fight off urinary-tract infections by preventing E. coli bacteria from sticking to cells in the urinary tract.

John Stanton, president of the Running Room Canada, says he always starts his day with a big bowl of fresh fruit, including blueberries when they’re in season. “It’s light, it’s healthy, and then I’m ready to run.” For more on the power of blue, including tasty recipes for everything from wild blueberry chicken breasts to blueberry sorbet, check out Wild Blueberries.

3. Flax

“Ground flaxseed is the one thing I make sure I eat every day,” says Mairlyn Smith, co-author of The Ultimate Healthy Eating Plan That Still Leaves Room for Chocolate (Whitecap Books, 2002). Smith says flax is a great source of both soluble and insoluble fibre (which makes it a natural laxative) as well as plant lignans which may reduce the risk of developing hormone-sensitive cancers, such as prostate and breast cancer.

Flaxseed is also high in Omega-3 fatty acids, which are known to protect against heart disease. Smith eats a flaxseed muffin or sprinkles a tablespoon of ground flaxseed on her cereal every day. For more information on the health benefits of flax, including delicious ways to cook with it, visit the Flax Council of Canada.

4. Garlic

Since ancient times, physicians have used the “stinking rose” to treat health conditions including heart disease. Garlic contains allicin, a phytochemical that may lower cholesterol and make blood platelets less sticky, cutting the risk of clots.

In Mississauga, Ont., naturopath Rana Singh swears by the immune-boosting, cold-fighting power of the humble garlic bulb. He recommends chopping or crushing two or three cloves of fresh, raw garlic and adding them to whatever you’re eating.

For information on the health benefits of garlic and great ways to cook with it, visitThe Garlic Information Centre and Garlic Sleuth. (Note: Consult your doctor before including more garlic than is customary in your diet.)

5. Green tea

Green tea is loaded with powerful antioxidants, which may protect against cell damage that leads to aging and help prevent heart disease and cancer. Green tea contains a polyphenol known as epigallocatechin gallate (EGCg), which in animal tests has been shown to prevent

the formation of tumors. Researchers at Purdue University found in laboratory tests that EGCg killed human breast cancer cells but did not kill non-cancerous human breast cells.

Paulette Bourgeois, author of the Franklin the Turtle series of kids’ books, drinks green tea several times a day. “It’s not only healthy, it’s soothing,” she says. For more information on the health benefits of tea, visit the Tea Association of Canada.

6. Skim milk

“The one food I consciously remind myself to consume and monitor regularly is milk, since I know that I may not drink enough of it in the course of my regular routine to keep my bones strong,” says food writer and cookbook author Dana McCauley.

She’s not alone. Most women don’t get enough calcium, and one in four white women (the rate is lower in black and Hispanic women) will develop osteoporosis. Studies have found that increasing your calcium intake can also help relieve the symptoms of PMS.

To meet your daily quota, reach for three servings of milk or milk products. After a tough workout, make it low-fat chocolate m

ilk, advises McGill University fitness coordinator Jill Barker. “It has the requisite amount of carbs and protein needed to promote optimal recovery in the working muscles.”

Visit the Dairy Farmers of Canada for more tips on adding calcium to your diet.

7. Salmon

Fresh or canned salmon is one of the best sources of the celebrated Omega-3 fatty acids, which can help prevent heart attacks. Studies have also shown that Omega-3 may have the ability to offset depression as well as protect against inflammatory diseases such as arthritis.

“I try to eat salmon twice a week, as do my kids,” says nutritionist Rosie Schwartz, author of The Enlightened Eater’s Whole Food

s Guide.

8. Soy

Protein is one of the nutrients that most women don’t get enough of. They should have a protein-rich food every three to four hours during the day to keep energized, says dietitian Linda Barton.“Soy is perfect since it’s a plant-based protein that’s low in saturated fat.”

Soybeans and soy protein products — including tofu, miso, tempeh and soy drinks — also contain phytoestrogens that may slow the growth of some cancers, lower cholesterol and offer some protection against osteoporosis. Visit the Soyfoods Association of North America for more information and recipes.

9. Spinach

When asked to name one of her favourite super foods, Toronto registered dieticianLeslie Beck praised spinach. It’s loaded with energy-promoting iron and folate, a B vitamin that prevents neural-tube defects in the fetus. It is important in red blood cell formation, protein metabolism, growth and cell division. The leafy green is also one of the best sources of lutein, an antioxidant that benefits eye, skin and cardiovascular health. For more information on the health benefits of spinach, visitWholehealthmd.com.

10. Tomatoes

Research has found that tomatoes, especially cooked or processed ones, can lower the risk of some cancers and heart disease. Experts attribute this to lycopene, a potent antioxidant and the pigment that makes tomatoes red. A Harvard University study found that men who regularly ate tomato-based foods had lower rates of prostate cancer.

“We love tomatoes,” says Diane Clement, who founded the popular Tomato Fresh Food Cafe in Vancouver. She and her husband, Dr. Doug Clement, start their evening meal with their favourite tomato and bocconcini cheese salad. “The juicy tomatoes, loaded with lycopenes galore, are the perfect healthy jumpstart for any body,” she says. For more nutrition facts and recipes, visit California Tomatoes.