Your kids may have a hard time finding a balanced and nutritious meal at their school cafeteria, let alone one that is paleo friendly. Health conscious parents may choose to pack their kids a healthy lunch as an alternative. Here are three steps to ensuring your children are eating clean, nutrient dense foods that will keep them thriving and ready to learn all day long.
Step 1: Start out with protein and fat. Protein is very important in regards to building muscle, supporting a strong immune system, and keeping their organs healthy. Examples of healthy protein are chicken, eggs, turkey, steak or fish. Healthy fats such as Omega-3’s, Omega-6’s and Saturated fats are essential for your child’s immune system and to keep them feeling satiated. Healthy saturated fats are found in salmon, butter, avocado, ghee, eggs, coconut oil, palm oil, grass fed meat, walnuts, and macadamia nuts.
Step 2: Fruits and vegetables are the main sources of vitamins and minerals your children need to help them grow and develop, both physically and intellectually. Fiber is one of the main benefits of fruits and veggies to keep our kiddos full and help with their digestion. Vitamin C — found in foods like citrus fruits, broccoli and strawberries —builds and maintains a strong immune system. Vitamin A is found in carrots and other orange foods and is important for eye sight. Potassium, found in bananas, broccoli and tomatoes, is key in keeping the muscles and nervous system working correctly.
Step 3: Water is the most important of the three steps because it is the foundation of a healthy functioning body. Water is found in large amounts in the blood and helps the liver with digestion as well as keeps the body cool with perspiration.
Step 4: It is very important that we keep our kids from eating refined carbohydrates, dairy, wheat, gluten, sugary drinks and sodas. Each of these foods causes inflammation in the body and spike blood sugar and insulin, which stores food as fat in the body.
Strength in Conditioning for Tuesday, August 12, 2014
3 Rounds: run small lap or row 150 meters