Thursday, August 11, 2011

Boost Your Brainpower with BREAKFAST!

Back to school means getting back in the habit of an early breakfast to start the day.  Breakfast is an important part of a healthful diet, yet tends to be the meal that is most often neglected or skipped. Research has shown that children who eat breakfast perform better academically than children who do not eat breakfast. Why, you ask? Eating breakfast is very important for both the brain and the body first thing in the morning. Breakfast is the first time that the body has to replenish its stores of glucose (blood sugar- the brain's main source of fuel) after at least 8-10 hours of fasting! Having a meal in the morning jump starts your metabolism and gives your body the energy that it needs to start the day.
A super nutritious breakfast should have at least: one serving of whole grains, one serving of fruit and either one serving of a calcium rich food or a protein (or both). Try these healthful breakfasts to jump start the day:
-Whole grain cereal with nonfat milk and fruit
-Oatmeal with sliced almonds, fruit and milk
-Vegetable omelet with a slice of whole grain bread and fruit
-Whole grain toast or waffle with peanut butter (or soynut butter) and sliced bananas on top
-Breakfast quesadilla or burrito (whole grain tortillas filled with eggs and veggies)
-Smoothie (fresh fruit, yogurt, a teaspoon of wheatgerm or flaxseed oil blended together).

There is no rule that you have to have breakfast foods at breakfast. If you or your child's taste buds crave other types of foods in the morning try: A toasted whole grain English muffin with turkey or ham and a piece of fruit, Vegetable pizza (on a whole grain English muffin or pita bread), Rice and beans and a fruit, or anything that appeals to your tastes (and is healthful)! 


Wednesday, August 3, 2011

It's National Watermelon Day- August 3rd 2011

In case you needed another reason to enjoy a juicy, delicious slice of watermelon, now you have one: today is National Watermelon Day. Ice-cold watermelon is a wonderful and nutritious treat on a hot summer day. It is over 90 percent water, so it's a smart snack choice on a hot summer day.

The watermelon is related to the cantaloupe, squash and pumpkin, other plants that also grow on vines on the ground. Watermelons can be round, oblong or spherical in shape and have thick green rinds that are often spotted or striped. They vary in size from a few pounds to greater than ninety pounds.

Watermelon is a nutritional powerhouse!! Two cups of watermelon provide just 80 calories, 30 percent of your vitamin A for the day and 25 percent of your vitamin C. Watermelon also has the highest concentration of lycopene (that's right, its watermelon, not tomatoes)... the cancer fighting antioxidant.

With more than 200 varieties grown in the U.S. and Mexico, there has to be a variety out there for you. Pick up a watermelon for a healthy nutritious snack and enjoy a nice cold slice today.

Enjoy some crisp, cold watermelon today… we had some for breakfast this morning, DELISH!!!

Monday, August 1, 2011

Staying active in the Summer HEAT!!!

The summer is a great time to get moving and active. Try to get moving for at least 30 minutes each day and have your children move for at least 60 minutes on most days. Staying active can be fun and fit into your daily routine. It doesn’t mean that you have to go to the gym or jump on a treadmill. Here are some fun ways to make saying active fun for your entire family. If you have ways that you stay active with your family please feel free to share them on the NutritionWise Facebook page (

• Play hopscotch
• Go fruit picking or visit a farmer’s market
• Work in a garden (either your own or a community garden)
• Visit the beach… look for sea shells, make a sand castle, play football or volleyball
• Plan a “wash day”- tricycles, scooters, outdoor toys, etc. It’s a great way to be productive and stay cool!
• Go on a nature hike- look for flowers, rocks, butterflies, birds and other amazing things.

Summer Safety Tips:
It’s always important to be aware of some specific safety tips for summer activity. Since it is usually very hot (and humid, depending on what part of the country you live in), make sure to stay hydrated, because you lose your body’s water in the form of sweat, even if you are swimming! Protect your child’s skin and your skin with a broad spectrum sunscreen (UVA/UVB) and wear a hat, even if it’s cloudy. Make sure their equipment is safe- tricycles, playground, etc. Never take eyes off if they are in or near a body of water.