With school back in session, it’s time to think about what your child’s eating for lunch.
Packing a school lunch seems like a simple enough task, but trying to send your kids to school with healthy food they’ll actually eat is challenging.
Here are five surefire ways to pack a healthy school lunch that keeps your kid’s nutrition on track.
1. Don’t Overdo It
Parents tend to pack too much in lunch boxes, like crackers, fruit, chips, and a sweet treat. The bad thing about this is that more than likely, your kid will fill up on all the snacks and not eat their protein-filled main entree.
Instead of sending extra food with your child, think about their eating habits at home. If they don't usually finish a whole sandwich, for example, only send half.
2. Remember Protein
It’s not always easy to pack protein to go. The source has to be something that won’t spoil during the day and will still taste good by lunchtime.
Of course, sandwiches are a good option for the entree if you make them with high-quality meats, but consider adding protein-rich snacks, like yogurt and granola bars.
3. Incorporate Veggies
Your kid won’t even eat vegetables at home. How are you supposed to make them eat their greens when they're away from you?
Try to find at least one veggie your child will tolerate, and then do something fun with it. Add peanut butter or a yummy dressing for dipping, make shapes out of it, or research some other unique ideas for getting kids to eat their veggies.
4. Plan Dinner
A major mistake many parents make when packing school lunches is forgetting to think about what they’ll serve for dinner that evening. But this is crucial to making sure your child maintains a well-balanced diet.
For instance, if you’re having spaghetti for dinner — which is high in carbohydrates — try to limit the amount of carbs you pack in your kid’s lunch.
5. Avoid Processed Products
It’s tempting to stock up on ready-made processed foods that are marketed toward kids. After all, it’s easy to toss a few of these conveniently packaged snacks into your child’s lunchbox and be done with it. And with many of them claiming to provide all the nutrition kids need, why not?
Most of these foods contain high levels of sodium, sugar, and additives. Instead of opting for the easy way out, choose fresh fruits and other healthy alternatives.
To learn more about keeping your kids healthy, reach out to fitness pro and personal trainer Ralph Roberts and be sure to use Ralph Roberts Training's free healthy shopping list!
Do you remember the days when parents sent their kids outside and told them to come back home when the sun went down?
Life seemed so much better and simpler back then. Nowadays, most kids are hooked on video games, TV shows, movies, computers and smartphones.
I know for me, as well as my kids, sports are a very important part of our lives.
It's difficult to separate our youngsters from their screens and get them involved in physical activities. Follow this advice and you just might get your child, tween or teen off the couch and onto the field of play.
Make Exercise Fun
Too many parents and coaches take youth sports more seriously than the kids who actually engage in such competitions. Do not attempt to live vicariously through your child. Let him try out an array of sports that pique his interest and settle on those that provide him with the most enjoyable experiences. If your child lacks athletic ability or shows no interest in sports, don't give up. Encourage him to hike, jog, sprint, swim or bike. Removing sports' competitive element just might be enough to get him off the couch and onto his feet.
Restrict Screen Time
Plenty of parents let their kids play video games and watch TV for several hours a day. Make your child set a timer every time he turns on his video game or sits down for some TV watching. Allow him a single hour per screen session. Once the timer goes off, it is time to head outside for some exercise. If he spends an hour outdoors exercising, consider rewarding him with an extra half-hour of screen-time.
Be A Supporter, Not A Critic
Though the best parents do not consider themselves to be their child's friend, they still lend support. A screen-addicted child should not be lambasted for his laziness.
Set an example by getting your own rear end off the couch and outdoors for some physical activity. Teach your child how to play a sport, spend time practicing athletics with him and praise him for his fitness accomplishments. The key is to surround the sports experience with positive feelings, thoughts and reinforcement to increase the odds of him sticking with the activity for the long haul.
Sports Are About The Experience, Not The Score
Couch potato kids usually lack athletic ability. Don't let your child's lack of talent cause a bad attitude. Make it perfectly clear that the point of engaging in sports is to build one's health and establish friendships rather than winning the game by a large margin.
Are you on the prowl for the perfect workout routine for yourself or your child? Ralph Roberts Training is here to help. We offer baseball training for kids as well as other fitness activities. Reach out and we'll get the ball rolling on an exercise routine that is uniquely tailored to your (or your child's physical fitness goals.
Back to school means hectic mornings, busy afternoons and very little down time. As a mom, you’re likely responsible for getting the kids to and from school, making sure they’re fed each day, handling homework and extracurricular activities.
Just thinking about it probably stresses you out. But keeping calm is not only good for your own health and sanity, but it also helps your children stave off anxiety about a new school year.
Here are some ideas on maintaining a peaceful home atmosphere in the midst of back-to-school chaos.
1. Stay Positive
Stress isn’t a result of all the things you have to do; it’s a result of your thoughts about those things. If you start to feel overwhelmed, take a few deep breaths, go for a walk and remind yourself that you’re only human.
Additionally, when your kids express negative feelings about going back to school, respond with only positive things. Maybe a silly story about your own school days or a reminder of something fun they get to do in school.
2. Organize Your Life
The biggest cause of stress is being unorganized, feeling like everything is coming at you at once. Find ways to organize that makes sense for your family. One idea is to keep a calendar in a spot everyone sees daily, and write down all activities, school projects, etc.
Another way to get organized in your home is to prepare ahead of time. For example, pack lunches and pick out clothes each night for the following day. Meal plan every Sunday so that you know what you need to get at the grocery store and what you’ll have for dinner every day. This cuts down on the stress of figuring out dinner when you’re already pushed for time.
3. Ask for Help and Say No
Moms have a tendency to overdo. They think they should be able to take on the world and do everything — volunteering, career, housework, social life, etc. But it’s just not possible. The sooner you realize this the sooner you’ll be able to breathe.
It’s OK to say no sometimes. Don’t take on more than you can handle. And remember it takes a village. Don’t be afraid to ask your partner for help around the house and your friends for help outside the home.
4. Practice Self-Care
As a mother, you give and give. But if you’re not replenishing yourself, you’ll have nothing left to give. Find what makes you happy and schedule it into your day—whether it’s going for a run, taking a bath, or reading.
If you're too busy to hit the gym, contact Amarillo personal trainer Ralph Roberts. Ralph Roberts Training can create custom workouts you can do at home or on the go.
You can also download Ralph Roberts Training's FREE At-Home Workouts eBook!
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