Food & Fitness for the Family
Over the past few weeks, quite a few people have told me that one of the biggest challenges they face is resisting tempting food that isn’t typically in the house. Whether you’re baking your kid's favorite cake or you've been buying more “comfort“ snacks for the family than usual, food temptation is definitely at a high. I myself do not have kids, but from what I've heard it hasn't been the easiest. I can only imagine it's becoming increasingly difficult to think of new activities for them, let alone health-related ones. Check out these fun recipe ideas, exercises, and apps that can be useful for the whole fam.
Recipes: Right now a frequent activity to do with your kids is probably baking, but after awhile you can only make cookies, cake, and banana bread so many times. While everyone needs to indulge in a few of their favorite treats at a time like this, a small indulgence can quickly spiral into a daily habit. So while we don’t want to deprive kids from a favorite activity, try branching out to some new recipes that are fun, easy, and healthy (ish).
Veggie Faces: Have fun with edible art! This is a great lunch or snack option that kids can learn to do on their own. Turn these into wraps, rollups, pizza, or quesadillas.
Base: Whole grain tortilla, pita, or flatbread.
Sauce: Reduced fat cream cheese, Neufchatel, Greek yogurt, peanut butter, hummus, cottage cheese, pizza sauce
Toppings: Any fresh fruit or veggies you have like banana, strawberries, sliced bell peppers, cherry tomatoes, cucumber, broccoli, & shredded cheese
Directions: Spread one or more “sauce” on the base. Add desired toppings. Cut into wedges like a pizza, roll up like a wrap, or fold like a quesadilla.
PB Banana Ice Cream: This is great for kids and adults. Super quick and easy and tastes like the real thing.
Ingredients: 3 large, ripe bananas, 3 tbsp peanut butter, ¼ tsp vanilla extract, splash of milk, salt + cinnamon to taste
Optional toppings: choc chips, coconut flakes, fruit, peanuts
Directions: Cut bananas into small chunks and freeze. Blend until smooth & creamy. Add other ingredients, blend, & serve.
Energy Bites: Another great snack option for kids and adults.
Ingredients: 1 ¼ cup oats, ½ cup nut butter, 1/3 cup sticky liquid sweetener (hone or maple syrup), 1 tsp vanilla extract
Optional: ½ cup of mix-ins (choc chips, coconut flakes, nuts, seeds, dried fruit)
Directions: Combine all ingredients, refrigerate for 30 mins, form into 1 inch balls, enjoy! (Store in the fridge up to 2 weeks or freeze up to 3 months)
Chocolate Pops: The pop molds can also be used to make fruit smoothie pops. Another fun snack for everyone!
Ingredients: 1, 12 oz can fat free evaporated milk, 1/3 cup cocoa powder, 1/3 cup low fat milk, 1/3 cup honey
Directions: Whisk all ingredients in a bowl, divide mixture among ice pop molds, freeze until solid.
Pineapple Orange Creamsicle Smoothie: Quick, easy, and a refreshing favorite as we get into the warmer months...
Ingredients: 2 cups ice, 1 cup vanilla Greek yogurt, 1 cup canned pineapple in juice, 1/3 cup frozen orange juice concentrate, 2 tbsp honey, 1 tsp vanilla extract
Directions: Combine ingredients, blend until smooth.
Get active with your kids (or using your kids): If your kids are older, or just too big to bench press, you can do basic exercises with them like jumping jacks, high knees, squats/squat jumps, lunges, planks, sit ups and push ups. If you have smaller kids, try some of these child-weighted exercises...
Toddler bench press
Toddler reverse lunges
Toddler over the knee
Toddler curls
Toddler squat
Toddler pushups
Knee jumps
Thanks for the kid-inspired exercise ideas, J'aime Fitness! Check out their website for virtual personal training and live streaming classes.
Apps: I’m sure most kids are supplementing their extra time with more technology than usual while being stuck at home. Explore some of these health-related apps that can be beneficial for the whole family...
Fooducate - Helps kids AND adults make healthier food choices by searching or scanning an item or bar code. The app gives a letter grade (A to D) evaluating the item’s overall nutrition benefits, or lack thereof.
Super Stretch Yoga - Gives your kids an intro to 12 yoga poses. It's a fun, interactive yoga game for kids that can be used by the whole family.
Muncher Jr. - Helps kids and parents on their wellness journey. Kids track their servings of various food groups, water, and mood throughout the day.
NFL play 60 - Inspires kids to be active and compete in fun games with a football twist. Kids earn points by going on a family walk, riding bikes, and playing games like tag.
I hope you and your family have fun with some of these recipes & resources! Please feel free to share your pictures or experiences and tag me on instagram
@fuelforthought_nutrition