Health Advice: How to Cook for Kids

Q:  I have kids at home and some days it can be a challenge to cook healthy and please everyone.  They range in age from 8 years old to teenagers.  One is even a vegetarian.  Please send some helpful tips for dinner that can bring my life some sanity after a busy workday.

A:  You are not alone!  Cooking for a family can be simple and a challenge all at the same time.  Especially when it comes to food allergies or different nutrition needs.  The key is all in the planning.  Know what you need to shop for, what meal is set for eat day and make sure to do some prep beforehand so the week goes smoothly.

The best thing you can do is involve your kids in helping with meal prep.  Let them pick recipes out of the cookbook.  They can learn to cut up or mix ingredients together.  If you prep a dish they can toss it into the oven when they get home from school so its ready once you are home.  Once kids take part in making the meal they will enjoy eating it more too.  This teaches great life skills for once they go off to college or live on their own in the future.

Meal Ideas-

• Homemade Pizza- use a bread maker or packet of pizza mix, add fresh produce, cheese and meat
• Pita bread is another option: BBQ Chicken Cheddar Pitas
• Casserole dishes- mac n' cheese, Shrimp and Rice, chicken and wine 
• Chili- set it in the crock pot and let it cook all day!
• Slow-cooker Vegetarian Chili w/Sweet Potatoes
• Lasagna- prep it the day before like on a Sunday and you'll have plenty of leftovers after
• Burritos or Tacos- prep the meat prior or use beans, build your own Mexican meal in a snap
• Stir Fry- use your rice cooker to prep rice and have veggies pre cut
• Salad/Sandwich- Prep a salad to eat cold or hot such as Tortellini with Edamame, coleslaw, Three-Cheese grilled cheese, tuna salad sandwich
• Soup and crackers- buy a soup in bulk, make in a slow cooker like Minetrone Soup w/pasta, beans, and vegetables

A Day in the Life of a Pilates Instructor

Some may wonder what a typical day is for an instructor.  We sometimes harp on you about when to eat and sleep and workout.  We try to be good role models, but face it, sometimes the hours are demanding and life can't be perfect.  Here is a glimpse into a typical day in the life of being a full time Pilates instructor:

9am Wake up, make a protein shake (drink a small amount of it)

9:20am Pilates Mat session 

10am Cardio.  Run outside or on elliptical depending on weather

10:45am Drink rest of protein shake and shower

12:00pm Snack on trail mix or an apple.  Pack up bags and head to work

1pm Meetings @ work and email/phone call time

3pm Early dinner/late lunch time.  Usually a salad or veggies and a protein.  

4pm Teach clients and consult about goals.  Pray people come on time, aren't sick, and are ready to focus on their workouts.

6pm Snack in between clients on more trail mix

9pm Done w/clients :)

9:35pm Home and snack time of a PBJ, soup, or quesadilla

10:30pm Computer time to read online articles, watch tv or relax

11:50pm Sleep!
  

Beautiful Skin through Food

The harshness of winter can bring along dry, dull skin but if you learn to eat the right foods this can be avoided.  Stop paying for costly creams and start planning meals and snacks to keep your body hydrated!  Here are some simple ingredients to add to your grocery list:  

Avocados- biotin and helpful oils to prevent brittle skin/nails/hair, repairs cells, try this avocado-turkey wrap (pictured below)

Sunflower seeds or Almonds- loaded with vitamin E to protect against sun damage, aim for a handful daily

*Tip: foods high in alcohol, sugar or caffeine which dehydrate your skin

Spinach- rich in antioxidants and lutein to keep your eyes healthy, also contains iron & vitamin E, add some to your salads or pizza

Dark Chocolate- 70% or more, contains epicatechin which increases blood flow to skin, 1 oz. daily

Yogurt- a good source for calcium to help your teeth & nails, make a parfait for dessert or use it in salad dressing