Pack your Lunches!

Most of you are probably getting ready to head back to school and while school lunches may be getting better nutrition-wise, packing your own lunch is the way to go! Here are some of my favorites: 

Make your own Lunchables: 

10 triscuts

3/4 cup chopped or sliced deli meat (turkey, ham, roast beef, etc) 

1 oz sliced cheese 

1 cup grapes

1 cup veggies (carrots, celery, cucumber, pepper slices, etc) and 1 Tbsp dip

Serve with milk or 100% juice box. 

PB & B Wrap: (Peanut Butter & Banana)

Spread 1-2 Tbsp of Natural Peanut Butter on a whole grain tortilla. Top with a sliced banana. Wrap and either slice in segments or in halves. 

Serve with milk and veggie slices with 1 Tbsp dip. 

Subway, Your Way: 

1 whole grain bun or roll 

Sandwich fillers: deli meats, cheese, veggies

1 Tbsp reduced-fat mayo 

Fill your roll or bun with various deli meats, 1 slice of cheese and all the veggies you can stuff inside (lettuce, spinach, tomato, cucumber, pickles, olives, pepper, jalapeno, sprouts, etc.)

Serve with 1 serving sun-chips. 

Chicken Salad Wraps: 

3/4 cup shredded chicken (from breast or rotisserie)

1 Tbsp reduced-fat mayo

1/2 cup sliced grapes

1/2 cup chopped celery

1 Tbsp. chopped green onion

1 whole-grain wrap (about 150 calories) 

Mix the chicken with mayo, grapes, celery and green onion. Sprinkle with salt and pepper if needed. Fill wrap with chicken salad and roll! Serve with 1 serving chips or crackers. 

Goal Setting

Take a few minutes to think about some goals for yourself. I love making goals because it gives you something specific to work towards. Since you completed camp almost a month ago, you could probably use some new or updated goals. 

Instead of focusing on an exact number on the scale, set movement goals every week for yourself. I often say:  ___ minutes of cardio per week and ___ minutes of strength per week. It feels great to cross them off when I complete them. 

We can do the same thing with food and eating. Make a goal to really eat 6-9 servings of vegetables and fruits a day. Or break out the food journal that you received at camp if you have gotten out of the habit of writing down what you eat. 

Just remember how good you felt at camp and use the meal and movement ideas to continue that feeling at home. 

Hope everyone is enjoying their last few days/weeks of summer before heading back to school!  We miss you! 

One day at a time: A day of fabulous eats!

Well "the best endeavor yet - 2009" camp season has been over for a few weeks and you campers are probably getting back into the swing of home life again and trying to apply everything you learned at camp to life at home! 

I thought you might all appreciate a few menu ideas - in case you are wondering, "What to have for lunch??"

Breakfast: CE's Breakfast Sandwich

1 whole-grain english muffin

1 egg- cooked as you like (scrambled, over easy, etc)

1 slice canadian bacon, warmed

1 slice cheese 

Optional Add- On's: tomato slice, lettuce, pepper slices, avocado, etc. 

Enjoy with 1 cup oj or milk. Toast english muffin and stack canadian bacon and cheese on one half english muffin, add egg and top with other english muffin. 

Lunch: Club Wrap

1 whole grain tortilla (about 150 calories)

2 slices each: ham, turkey and roast beef

1 Tbsp flavored cream cheese or ranch dressing

Fill with lettuce tomato, onion, green peppers, cucumber, olives, etc. 

Serve with 1 serving of chips or crackers and a side of fruit. 

Snack: Sliced apple and 1 Tbsp Natural* Peanut Butter 

*The ingredients in Natural Peanut Butter should be: peanuts and salt. No sugar or oils (partially hydrogenated soy/corn bean oil) aka trans fat is a common one in pb 

Dinner: Chicken Parmesan

1 chicken breast, cooked

3/4 cup marinara sauce (add in chopped veggies: zucchini, peppers, mushrooms, spinach)

1/4 cup mozzarella cheese

Place the chicken breast in an oven/microwave safe container and cover with veggies and 

marinara sauce. Sprinkle cheese on top.

Put in oven or microwave until cheese is melted and golden brown. Oven at 350 degrees for

about 10 minutes. Microwave for about 3 minutes. Cooking times may vary.

Serve with a side salad, 1 Tbsp dressing and 1-2 cups steamed broccoli.

Snack/Treat: 1 cup chocolate milk or 1/2 cup ice cream