Monday, April 24, 2017

Weekly Healthy Kid Meal & Snacks!

As a mom, sometimes it’s tough to get our kids to fuel those little bodies because they are picky, and just don’t always like to eat! I have done trial and error with my kids and have found some easy healthy ways to get them to enjoy eating without putting tons of artificial sweeteners and chemicals in their bodies and its cost effective too!

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So I want to share with you an example of a weeks worth of my kids lunches for school, but also can be used as healthy snacks!

  1. Peanut butter rice cake with cucumber and hummus
  2. Ham and cheese sandwich with apple and cinnamon (the cinnamon will keep your apples from turning colors) and almonds
  3. Chicken, go-gurt, and fresh blueberries
  4. banana and peanut butter sandwich, carrots, and light string cheese
  5. Whole wheat and cheese quesadilla, apple sauce, wheat Scooby -do graham crackers
  6. Peanut butter on whole wheat cut outs, dried mango pieces, cashews
  7. Low sodium ham wrapped on light string cheese, rice cakes, fresh mixed raspberries and blackberries

It’s also easy to pre make some of these and have them all ready to go! As I meal prep, I prep a lot of my kids food and place them in sandwich baggies! I cut up the veggies and wash the fruit, cook chicken, and make sandwich cut outs a couple days in advance!

Deidra Penrose Mangus, kid healthy snacks, healthy kid lunches for the week, healthy new mom tips, weight loss journey, healthy military family, top beachbody coach PA, top online fitness coach PA, healthy school lunch ideas, clean eating tips, healthy family tips, health lifestyle, kids picky eaters, obesity kid prevention

When it comes to my kids, health is a priority! Showing them a healthy lifestyle early, will prevent obesity and health issues in the future! Just as we teach kids to brush their teeth, make their bed, and pick up toys, we can teach them how to eat healthy, but still allow them to enjoy food!

 

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Wednesday, April 13, 2016

Tips to Get Your Kids Eating Healthy!!

Deidra Penrose, kids healthy eating, healthy kid tips, healthy mom, healthy nurse, nurse and fitness, healthy family tips, nutrition kids,  healthy living, healthy lifestyle, clean eating kids, healthy family, top beachbody coach PA,  successful online fitness coach, fitness coach chambersburg PA

I always say, healthy mom/dad, healthy kids!! Our kids do exactly what we do.. they watch every move we make, every step we take!! So it is so important that if we want them to live a long, healthy lifestyle, then we as parents need to promote it too and practice what we preach!!

The more we live out the lifestyle we want for our kids, the more likely they will be to stick to it too!! Just an example, this afternoon for lunch, I was eating with my kids. I am right in the middle of the 3 Day Refresh, a cleanse that consists of Shakeology (a nutritious dense health shake full of natural superfoods, amino acids, pre and probiotics, digestive enzymes, and more to help curb cravings, decrease bloating, and help increase energy and maintain healthy blood sugar levels), Fiber Sweep (contains Chia, ground flax,  and psyllium seed husks to help eliminate wastes from your digestive tract), Vanilla fresh (a shake with plant based protein, essential vitamins and minerals, probiotics, and potato protein), and fresh fruits and veggies. As I am getting my food ready, I was thinking what to make them.  It would be so easy so cook up some easy macaroni, chicken nuggets, or cereal, but I am really focusing in on giving them the nutrition they need. Don’t get me wrong, I won’t starve my kids of having kid food sometimes, but I feel if I get them in this lifestyle now, they will continue wanting these types of foods! Just as adults.. we eat something for so long, our body wants more right?! Same goes with our kids and giving them healthy food!

So for my kids’ lunch, I figured, I have grilled chicken and green beans made up, lets eat! I do give them their ketchup because we love our condiments!! lol! And to my surprise, they actually asked for more healthy choices! My oldest wanted an apple with peanut butter to go with his lunch, and my youngest wanted his cucumbers with Greek Yogurt Ranch! Thats what I’m talking about!! Proud mama right here!!

So you may be asking, how the heck do you get them to eat like this?!

This is just how I did it, so it may not be your way, but I started by not giving them an option. That simple lol. When they see mommy and daddy are not giving in, they eat if they are hungry! For the first couple times, they said they didn’t like it or want it, but then when they saw mommy wasn’t playing games, they ate it and LOVED it!!

So tip #1. BE CONSISTENT!

#2. Introduce on healthy food at a time.  If you do too much at once, it may overwhelm them.  So one food at a time!

#3. Give options of how they eat it! For me, I found it helpful to allow condiments and additives to go with the foods.. for instance, the cucumbers with Greek Yogurt Ranch. They dip away, but now I use less condiment and they are still getting in their veggies! I also allow ketchup with their chicken.. because its just good lol!!

MOST IMPORTANTLY…..

#4. MAKE IT FUN!! What kid doesn’t like to have fun with their food?!?! Make shapes out of cucumbers, let them make faces with grapes, apples, and other fruits and veggies… Play time at the table can be fun for us all!!

#5. Give incentives.. Ok so its kinda like bribing, but better lol!! My kids say they don’t want any more food, but they still have a good bit on their plate, I say, 5 more bites and you get a sticker on your sticker chart, or 10 minutes on the iPad today! They love either one, so I alternate! If they do not follow through, I do not reward in any way for them not finishing! No stickers, no iPad!

Deidra Penrose, kids healthy eating, healthy kid tips, healthy mom, healthy nurse, nurse and fitness, healthy family tips, nutrition kids,  healthy living, healthy lifestyle, clean eating kids, healthy family, top beachbody coach PA,  successful online fitness coach, fitness coach chambersburg PA

Ok come on, aren’t they cute though? Totally worth teaching them this healthy lifestyle so they can continue living life happy, fulfilled, and healthy!! It all starts with us though!! Lets keep working hard at leading by example and showing them that being healthy is fun!

For more tips, motivation, and to watch our journey, follow us on Facebook at www.facebook.com/Deidra.penrose and “LIKE” my fitness page at www.facebook.com/ForeverFITnurse

 

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