1. BALANCE BLOOD SUGAR, by never eating a CARB ALONE: PAIR WITH A SOURCE OF HEALTHY FAT (nuts, nut butter, avocado, cheese, etc), OR PROTEIN, FOR MORE STEADY, LONG LASTING ENERGY!!!

2. GET YOUR KIDS INVOLVED! HAVE THEM HELP MAKE THE PROTEIN BALLS, TEACH THEM HOW TO MAKE A MINI PIZZA (etc), SO THEY ARE EMPOWERED TO MAKE HEALTHY CHOICES! Please see a few easy and healthy recipes attached!

3. MAKE WATER YOUR FIRST CHOICE FOR HYDRATION (over sugary juices or drinks!)-- school aged children need approximately 6-8 cups of water per day! Add fresh or frozen fruit, lemons and limes, to make it more special!

4. CHOOSE WHOLE FOOD (one ingredient- ie- fruits and veggies) OVER PACKAGED PRODUCTS (granola bars, crackers, cookies, chips, etc). These are “SOMETIMES FOODS”! 

5. HAVE YOUR CHILD PREPARE THEIR LUNCH THE NIGHT BEFORE, TO AVOID A CRAZY, STRESSED MORNING! Plus, you will make better choices when you are relaxed!

BREAKFAST: THE MOST IMPORTANT MEAL BEFORE SCHOOL (for focus and energy!)!!!

Avoid high carb breakfasts, such as cereal, juice, toast or bagels ALONE (that will spike blood sugar/energy, and leave you feeling tired within a few hours): ADD SOME PROTEIN OR HEALTHY FAT FOR STABLE ENERGY THROUGHOUT THE MORNING  (eggs, omelette, hard cooked eggs, smoothie with greek yogurt or 1/2 scoop protein powder, toast/bagel with nut butter or avocado, overnight oats or chia pudding with protein, protein balls or protein muffins & fruit)

PARFAIT: layer ½ cup (Greek!) Yogurt, ¼ cup granola, and berries

OVERNIGHT OATS: The night before (in a bowl or small mason jar), mix: ½ cup rolled oats, ½ cup milk (or alternative milk) of choice, ¼ cup plain greek yogurt, 1 tbsp Chia Seeds, 1 tbsp Raw Honey or Maple Syrup, ¼ tsp vanilla. Leave in fridge overnight, and top with your choice of: nut butter, maple syrup or honey, chopped nuts, berries, chopped apples or or sliced bananas

PROTEIN CHIA PUDDING: The night before, whisk (in a bowl or tupperware): ½ cup Chia Seeds, 2 cups (alternative?) milk of choice, 1-2 scoops protein powder (vanilla and chocolate are both delicious!), 1 tsp vanilla. Leave in the fridge overnight, and top as desired in the morning!

HEALTHY BREAKFAST COOKIES: Mash 3 ripe bananas, then mix with 2 cups rolled oats,½ cup nut butter of choice (natural peanut butter or almond butter), and ¼ cup dark chocolate chips (or dried fruit, or chopped nuts). Roll into 8 balls on a prepared baking sheet, and bake at 350F for 10-12 minutes. Cookies for breakfast– YUMMM!!!

1/2 cup prepared oatmeal, with ½ scoop protein powder, then top with your choice of cinnamon, a drizzle of honey or maple syrup, chopped nuts, berries or bananas, etc.

Think outside the box: Dinner for breakfast? Leftover chicken, meatballs and veggies?? Mini Pizza on a whole grain english muffin (sauce, cheese, and pepperoni)-- Why not??

SCHOOL LUNCHES: 

ALWAYS INCLUDE ONE OF EACH (or more!) VEGGIE AND FRUIT (or fresh fruit salad)

Veggies and dip, to make it interesting

THERMOS: pasta salad, homemade soups, leftovers

If your child gets sick of sandwiches quickly, try a wrap to make it more interesting (“Protein Up” is a higher protein brand of wrap)

BENTO BOX, with nibbles from different foods groups (whole grain crackers or pita triangles, cheese, fruit & veggies, salami, sugar free dried fruit)

Greek Yogurt is higher in protein

Snacks: Turkey pepperoni sticks (cut up or whole), Baby Bell or Laughing Cow cheese, cheese cubes, whole grain crackers, crackers or veggies with hummus, Edamame with a little sea salt (high protein), “real” cheese sticks, unsweetened applesauce or fruit cups

Homemade energy balls (use Sunbutter or Wowbutter, to make it school safe!) or higher protein muffins vs. store bought granola bars (which tend to be higher in sugar)-- see recipes!

WATER vs. fruit juice (maybe send juice once or twice per week, as a treat)

Dessert = fruit, banana bread, homemade muffin or cookie (vs. store bought, which again, are higher in sugar)

AFTER SCHOOL SNACKS:

Kids are always HUNGRY after school– being prepared makes it easier to make good choices!

Have washed and chopped fruits and veggies on hand– you are more likely to choose these if they are ready to grab! Periodically make a batch of fruit salad, to switch it up.

Mini-charcuterie board: sliced salami, cheese cubes or slices, pickles, whole grain crackers, dried fruit, berries, etc.

Mini sandwich after school, or again, pizza English Muffins, or ½ bagel with cream cheese/melted cheese and salami (melt in the oven!), or whole grain crackers with cheese melted on top in the oven (and a little salami, if desired)

SMOOTHIES (like breakfast), or SMOOTHIE POPSICLES (make a smoothie, and freeze it in popsicle molds!)

Air Popped Popcorn, with a little Sea Salt 

Whole grain crackers or veggies, with hummus or dip

Edamame with a little sea salt

Roasted chickpeas (seasoned as desired, with a drizzle of olive oil, salt, pepper, paprika, curry powder??): rinse chickpeas well, toss with olive oil and spices, and roast in a single layer on a prepared baking sheet at 425F for 20-30 minutes, until crispy.  

Homemade granola bars, protein balls, protein muffins, oatmeal cookies, banana bread

“PARFAIT”: layer ½ cup (Greek?) Yogurt, with ¼ cup granola, and berries

OVERNIGHT OATS or CHIA PUDDING (as above) Hard cooked eggs, or deviled eggs

DINNERS ON THE FLY, WHEN YOU HAVE TO GET OUT THE DOOR FAST

(and don’t have time to cook an elaborate meal!)!!!

Grilled cheese on whole grain bread, with veggies and dip on the side (or salad)

Whole grain pasta (different shapes), with ground turkey meat sauce, and a salad

Batch cook several chicken breasts on the weekend, for quick chicken salads (slice on top of Caesar or Greek salad), or chop up to make a chicken salad for a sandwich or wrap, or slice and use in a pasta salad Hard cook several eggs on the weekend, for a quick breakfast, lunch, snack, after school snack, OR quick Egg Salad for dinner on the fly!

Batch cook pasta salad on Sunday for a few days (lunches, quick dinner)-- with lots of veggies, chicken, grated cheese

If needed, pick up a Rotisserie chicken from the grocery store (or two for leftovers for sandwiches!!!), and pair with a salad (I would sometimes make my kids “garlic toast” in the oven, with whole grain bread with a little butter, sprinkle or garlic powder, and sometimes a little grated cheese)

Frittata: whisk 10-12 eggs with veggies of choice (kale, spinach, peppers, onions, mushrooms, etc), sprinkle with a little grated cheese (if desired), then cook in a large frying pan over medium heat, until the bottom is set (I usually cover with foil at this point, to keep the heat in), then broil under the element at medium heat, until the top is set

RECIPES:

NO BAKE PROTEIN BALLS: Have your kids help make these!!! In a large bowl, mix:

¾ cups rolled oats (sometimes I grind them up first)

¾ cup natural peanut butter or nut butter

2 tbsp pure Maple Syrup or Raw Honey

½ cup dark chocolate chips, or Enjoy Life chips (or unsweetened dried fruit, or chopped nuts)

2 scoops protein powder of choice (chocolate and vanilla both work well!)

Drizzle with a little water, if the batter is too dry!

Roll into one inch balls with slightly wet hands, and keep in the refrigerator for up to one week, but I guarantee they won’t last that long!

BASIC SMOOTHIE: In a blender, magic bullet, or Vitamix, blend:

½ cup fresh or frozen fruit of choice (each colour has a different nutritional profile, so mix it up!)

½ scoop protein powder (or ¼ cup greek yogurt)

1 - 1.5 cups (alternative?) milk

1 tsp natural peanut butter or nut butter of choice (optional!)

If your child is willing to try, add ½ - 1 cup fresh or frozen spinach or kale (this will really amp up the nutritional profile, if they are willing to try! Blueberries hide the green colour quite well- lol!)

CHOCOLATE PROTEIN MUFFINS: In a large bowl, mix:

2 cups Almond Flour (NOT school safe– use these for breakfast or after school!)

⅔ cup coconut sugar (or sugar of choice)

½ cup cocoa powder

2 scoops chocolate protein powder

1  ½ tsp baking powder

Then, mix in:

½ cup unsweetened applesauce

3 free range, organic eggs

1 tsp pure vanilla

½ cup Unsweetened Almond Milk (or alternative milk of choice)

½ cup dark chocolate chips, or Enjoy Life Chips

Fill 12 prepared muffin cups with ½ cup batter each, and bake at 350F for 22-25 minutes. MMMMM!!!!!

HEALTHY BANANA BREAD: In a large bowl, whisk wet ingredients:

3 large, ripe bananas

⅓ cup melted butter or coconut oil

3 large eggs

½ cup greek yogurt

1 tsp vanilla extract

Whisk in dry ingredients:

½ cup granulated sugar of choice (or maple syrup?)

1 cup GF flour

1 cup almond flour (NOT school safe! Use 2 cups regular flour to send to school)

½ cup vanilla protein powder

3 tsp baking powder 1 tsp cinnamon

¾ cup dark chocolate chips, or Enjoy Life Chips or walnuts (optional)

Pour into prepared loaf pan, and bake at 350F for 55-65 minutes, until a toothpick comes out clean. Remove, and let sit for 1 hour before slicing. Mmmmmm!!!!