03/08/15- Paula's Eating/Exercise Journal : Tuesday

by Paula (Clean Eating Expert) 9. March 2014 07:34

Children’s Nutrition- Part 2:

Getting children to accept eating clean and healthy may be a challenge, or impossible, but it can be done!  You may have to be sneaky at times (mash a banana and add to pancake batter, or add a scoop of vanilla protein powder). 

A good first step is to have a family meeting on the matter of your family’s best health.  Show them a pie chart. Kids love charts) about how many little kids have weight issues due to the foods that they eat and a lack of exercise.  Show them (honestly) what their daily food intake is, and what it should look like for optimal energy and good health.  Ask them for ideas for change.  Make it a game.  Give an end reward (day trip somewhere, having a sleepover…) if positive changes are implemented.  Explain that you’ll save $ packing lunches on outings, that they will have more energy if they start to eat cleaner, and that you need their help making positive changes that will positively affect everyone’s health in the family! 

Now for YOUR part; stop buying pop, chips, white bread and eating at the all you can eat buffet restaurants.  Have dinner more at home.  Ask your kids to help with the cooking process.  My two nine year olds love to chop mushrooms and vegetables, and my son is quite proficient at cooking lots of things on the stove with my supervision (we recently made an amazing beef stew together)

Another positive change could be to get moving together.  Make exercise fun, like walking the dog, go to the neighborhood park to run around or throw a football, brush off your bike helmet and go for a ride with your children around the neighborhood.

Make healthy choices as a role model.  This includes at home and when you’re out at restaurants.  Try eating at a family style restaurant (where they serve you on plates), and steer away from fried foods.  Many places such as Bob Evans and neighborhood diners often have coupons in a variety of places on line or in print. 

Check in with your family every couple of weeks for new ideas.  Utilize the internet and articles found through the system checker box on the homepage of www.mycity.MD

All of these changes help EVERY MEMBER OF YOUR FAMILY.   Start today.  There is no better time.

 03/08/11- Tuesday Exercise Diary:
    

 

Plio DVD- 55 minutes 

03/08/11-Tuesday Food Diary: 

Plan B

7:00-4 large egg whites (67 cal)

2 pieces Bread (whole wheat, I'm using Ezekial bread from the organic freezer section.  It has no glutens, and low sugar and salt) (160 cal)

11 a.m.- protein shake, 1/2 cup pasturized egg whites (190 cal)

2 p.m.-3 oz.  Beef- I use Bison meat( sirloin brioled and trimmed) (176 cal)

3 oz sweet potatoes ( baked)

8 oz green vegetables ( raw or steamed)

1/2 tsp Uda's or flax oil ( 65 cal)

6 p.m.- 3 oz Fish, halibut (101 cal)

3 oz. butternut squash, roasted 

 8 oz cauliflower ( steamed) (74 cal)

1/2 tsp Uda's or flax oil ( 65 cal)

                                                                                                                 8 p.m.- 3 oz chicken breast ( roasted)

 8 oz. green vegetables (raw or steamed) (88 cal)

3 oz quinoa or brown rice (150 cal)

1 Dove sugar free peppermint pattie (40 cal)

TOTAL CALORIES- 1550

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