Transform Your Body With Fitness Experts Chris and Heidi Powell
Fitness trainers Chris and Heidi Powell (Extreme Weight Loss) teach us how we can transform our bodies like those they help on TV. Click here for more information on their TRANSFORM App to keep your fitness goals, all in one place!
Tips On How To Keep Your Kids Eating Healthy
- Sneak in your greens by blending a couple of handfuls of spinach into your next fruit smoothie. Trust us, you won’t even taste it…and neither will your kids. Green smoothies just LOOK more disgusting than they actually are! We call them “Hulk Shakes” (recipe below) in our family, and we absolutely LOVE them! And you can also go green with your next batch of pancakes! In a food processor, combine 2 handfuls of spinach with your pancake mix (I love Kodiak Cakes). You’ll have fun pancakes that even your kids will love, and you’ll be getting the phytonutrients you need! We love these Green Machine Pancakes (recipe below)!
- Educate everyone. Teach the kids about proteins, smart carbs, veggies, and healthy fats, and how they all work together to keep you feeling healthy and happy. Teaching kids good nutrition from a young age is crucial and will set them up for a lifetime of good health. Teach your kids why veggies are better than potato chips, or why fruit is better than fruit snacks!
- Teach the kids by example that healthy = yummy. Talk about healthy foods in positive ways, and make sure you have lots of healthy options available. Fruits, veggies, Greek yogurt, and gluten-free snacks are some of our favorites. Keep the junk food out! If your cupboards are full of unhealthy snacks, that’s what the kids will go for—don’t even offer them!
- Eat together. Yes, we know. Boy, do we know. Everyone—from kids to parents—is crazy busy! But studies show that there are so many benefits from simply enjoying a few family meals together every week. And here’s a big plus, everyone will have a chance to unplug, unwind, and enjoy some human interaction!
- Forego that membership to the “clean plate club.” Yes, it’s important to not waste food, but let your kids stop eating when their tummies are full, no matter what’s left on their plates. They’ll learn to listen to their bodies to understand when they are hungry or full, and they’ll develop healthy eating habits too!
- Always eat your protein first. Protein is essential for those growing bodies. Protein helps keep the immune system strong and healthy, builds and repairs muscles, and also fuels kids up so they can continue to run at 100 miles per hour! So make sure they start with protein before filling up on all those healthy carbs. Protein is also very satisfying, so everyone stays fuller longer. #winwin
- Don’t say “no” to any foods. Make sure they eat their healthy foods first and that the “treat” type foods are eaten in moderation. We all know that depriving ourselves of something we really want only makes us want it more, and when we finally get the chance to indulge, we way overindulge! Kids are no different. It’s all about teaching them—and exemplifying—a healthy relationship with food.
- Cook together. What better way to teach your kids about healthy eating than to have them help you plan, shop for, prepare, and cook all those nutritious foods?! One of the bonuses? Once they’ve developed some cooking skills, you won’t have to cook as much! Cooking the food themselves also gets kids “invested” in what they are eating, and they will have more interest in eating the food they’ve prepared.
- Make food fun and get creative! There are so many creative and easy things you can do to make mealtime fun, and you are only limited by your imagination. Try serving lunch in a muffin tin, or cutting a sandwich with a cute cookie cutter. Changing things up a little will keep your kids interested, and they might even be more willing to try something new!
- Don’t give up! It can take anywhere from 7-15 times of trying a new food before your child might like it. As frustrating as this process can be, remember that all your efforts will be worth it in the end when your kids want to eat lots of different healthy foods, so keep trying!
4 ounces fresh orange juice
2 cups power greens (spinach, chard, or kale)
2/3 cup fat-free plain Greek yogurt
1 scoop vanilla protein powder (optional)
1 frozen banana
Vanilla stevia drops for sweetness
6-8 ice cubes (or 1 cup)
1. Place all ingredients in a blender and blend until smooth. Add water if needed to blend. Makes 1 serving.
Green Machine Pancakes
1 whole egg
4 egg whites
2/3 cup low-fat cottage cheese
2/3 cup rolled oats
3/4 medium banana
1 ½ cups spinach
¼ cup Walden Farms sugar-free syrup
1 ½ cups strawberry halves
2 tablespoons all-natural peanut butter
½ banana, sliced
6 slices turkey bacon
1. Spray skillet or griddle with cooking spray and preheat to 300 degrees.
2. Place all ingredients except the syrup, strawberries, peanut butter, sliced banana, and bacon in a blender and blend until smooth.
3. Pour the batter slowly onto griddle. Once bubbles form on top of pancake, flip. Top with peanut butter, sliced bananas, strawberries, and sugar-free syrup. Serve with turkey bacon on the side. Makes 3 serving—about 6 pancakes each.