By Paige Briggs, Mayo Clinic Dietetic Intern
July is quickly coming to a close and August is just around the corner. This can only mean one thing: Kids will be headed back to school soon. The start of a new school year and getting back into a routine go hand in hand. One of those routine tasks for your family may include packing lunches for your children to take to school. It can be a struggle to keep children from getting into a lunch rut of the same items over and over again while still keeping the meal healthy. Try these healthy and fun lunch ideas below to keep your child from getting into a lunch rut this school year.
- Instead of a deli sandwich, offer a whole-wheat wrap that has been spread with taco hummus and topped with fresh veggies. Roll it and cut into smaller pieces.
- Replace a child’s yogurt with plain Greek yogurt topped with fresh fruit and granola.
- Apple slices with your child’s favorite nut butter are a great side option. Keep the apple slices from browning by wrapping the slices in a damp paper towel and placing them in a sealed container.
- Thinly sliced sweet potatoes that had been baked at home can be just as tasty but much healthier than store-bought potato chips. Or if making chips at home seems daunting,pick up a bag of Beanitos. One serving contains 5 grams of fiber and 5 grams of protein.
- Substitute regular fruit snacks with Stretch Island fruit leathers. They are a great alternative with no added sugar.
Remember to consider food safety when packing lunches. If packing a lunch the night before, keep it in the refrigerator overnight. Be sure to have plenty of cold packs on hand for each child’s lunch. Cold packs will ensure that your child’s lunch stays cold and safe until it is time to eat. And, finally, make sure your child’s lunch box has good insulation to help ensure food remains safe throughout the day.
It can also be helpful to have your child participate in the lunch process. Whether they help pick out lunch items at the grocery store, decide what fruit to have, or help wash and prepare the lunch, it will help them feel included and more interested in the meal when it comes time to eat it. Lunch is an important part of your child’s day. It keeps them nourished and allows them to focus on learning throughout the day. Using these simple ideas can help your family avoid the lunch rut this year.
by Zach Shivers, Dietetic Intern
Plain water is the best choice for hydrating yourself. Listening to your body cues is important. Be mindful to drink water when you are thirsty; if you are thirsty you are already dehydrated. In order to combat this, carry around a refillable water bottle wherever you go and drink water frequently throughout the day.
Symptoms of dehydration include:
- Dry mouth
- Skin tenting
If you are tired of just plain water, change it up by adding ice, fruit, mint or a flavoring agent such as Crystal Light. Most people need 8 to 10 cups of water per day, which is 64 ounces or 2 liters. Some water bottles include a tracker for how many times you have refilled them.
All fluids count toward your hydration goal. Other hydrating sources include iced tea, sparkling water, milk, 100% fruit juice, popsicles and gelatin. All fruits and vegetables contain water, which further helps to keep you hydrated, so eat lots of fruits and veggies!
One method of quickly assessing your hydration is to check the color of your urine; light yellow to clear means you are hydrated. If your urine is darker than light yellow, this means you should drink more water. Another method of assessing your hydration is to weigh yourself before and immediately after physical activity. A good rule of thumb is that for every pound you lose, drink at least 2 cups of water
Lastly, remember to keep your water on ICE – In-Sight, Convenient and Everywhere!
by Kayley Gamm, RD, LD
Hy-Vee at 37th St is partnering with 125live to bring you a 7 week long diabetes management program. Blending education and action, this 7 week program will highlight key elements of diabetes management and supervised physical activity. This program will run on Tuesdays and Thursdays from 10am-11am. Each Tuesday, participants will meet with our team of professionals: Registered Dietitian Kayley Gamm, Pharmacist Brian Fisk and Exercise Physiologists at 125live. Topics that will be covered will include blood glucose monitoring, diabetes medications, meal planning and grocery shopping, exercise and stress management. Then, every Thursday, participants will meet again for personalized, supervised exercise training with the experts at 125live.
This comprehensive diabetes management program is the first in the Rochester Area. For more information contact Hy-Vee dietitian, Kayley Gamm at 507-289-2066 or contact 125live at 507-287-1404 or via website at www.125livemn.org.
Our next class begins Tuesday, July 25th and will run Tuesdays and Thursdays 10-11 until September 7th. Space is limited so register early to secure a spot. To register call 125live or visit https://secure.rec1.com/MN/rochester-senior-center/catalog.
Kayley Gamm, RD, LD, graduated with a Bachelor of Science in Community Medical Dietetics from Viterbo University in La Crosse, WI. After graduation, she moved to Quincy, IL where she worked as both an inpatient and outpatient dietitian. While in Illinois, she developed a diabetes education program as well as a community-based wellness program. She then moved to Medford, OR, where she spent a year and a half as a diabetes educator. For the past year and a half she has been living and working in New Zealand. Kayley has a passion for program development and community education. Her most recent project was starting a medical clinic in Addis Ababa, Ethiopia. There, she acted as medical director and developed a telemedicine program to bring nutrition education to the country. Kayley grew up in Mantorville, so returns to the Rochester area to be closer to family and friends. In her free time, she enjoys being outdoors, reading and eating at new restaurants. For more posts from Kayley, click here.
All You Need:
6 oz. coconut water
½ c baby kale or spinach
1 stalk celery
4 mint leaves
1 scoop Kura Vanilla Protein Powder
All You Do:
Blend and enjoy!
Source: Kura™ Nutrition
by Molly Kunde, Mayo Clinic Dietetic Intern
With the holiday season growing near, many of you might be doing a little extra baking or cooking than normal. The recipes may not be the healthiest. But here are a few ways you can make your typical recipe a little bit healthier. Continue reading “Healthy Alternatives When Baking or Cooking”