For many, this week or next ushers in a new school year for our children. We want them to be prepared to give it their all and so we’ve paid for new books, new folders, and new pens, pencils and calculators. But are we also helping them feel their best and be prepared to fight off the germs and bacteria that usher in colds, flu, and other common “school year illnesses”? To keep the immune system working at its best, we can increase our intake of the following foods. They are recommended by my good friend and owner of Architect Sports, Alan Tyson (I add the last one because I swear by it): [Read more…]
Start the School Year Off Right: Make Sure Your Family is Eating These Nine Foods That Boost the Immune System
Thank you to Dawn Liles and the editors at Today’s Charlotte Woman for profiling 9 Kid Fitness last month in their wonderful Charlotte-based magazine. I’m honored! I also wrote my 300th blog post last month. And #301 and #302… When I started 9 Kid Fitness, I never imagined how much writing I would do (I’m happy to be putting my undergraduate degree in Journalism and English to use)! Thanks everyone for supporting me and joining in on the conversation about fitness, family, and life!
I love soup. Lentil soup the most. So I’m always searching for good recipes. Especially ones whose ingredients I actually have. Imagine my joy when I found this one for Winter Vegetable Lentil Soup…that even included my favorite spice, curry. I was giddy as I looked over the ingredient list. I have every one…in my kitchen…now (the better you know me the better you will understand how amazing this is). I even thought to myself…I should have created this recipe (this is also quite humorous if you know me)! Can’t wait to make it today and eat it tonight. Do you have a good soup recipe to share?
Alan Tyson, physical therapist and owner of Architech Sports, recently wrote about the best foods for our bellies. There are seven. I was surprised by the last one! Add these to your shopping list and try to include them in daily meals.
1. High-Fiber and Antioxidant-Rich Vegetables
All veggies are good for you. They are high in vitamins, phytonutrients, antioxidants,
and fiber and are generally low in calories and low in fat. But certain varieties do contain “FODMAPs”, [Read more…]
Kale, Yams, and Beets…if you aren’t eating these veggies on a regular basis, you should be. According to Alan Tyson, physical therapist, athletic trainer, and certified strength and conditioning specialist, if you are an athlete or just want to perform at your best, these veggies should be on your A-List.
We all know that eating vegetables is a good thing to do. But not all vegetables are created equal. The more colorful the veggie, the more significant the nutritional potency (Vitamin C and E, carotenoids, polyphenols, etc.). When we eat a variety of green, yellow, and red vegetables we receive the maximum benefit that vegetables have to offer. Vegetables’ potent qualities are reflected in studies of populations with primary plant-based diets. Over time, people in these cultures are far less likely to be obese; they enjoy a longer lifespan; and they have a decreased risk of developing a number of chronic diseases. The general admonishment to “eat more veggies” is perfectly legitimate, but if you’re looking for a more concrete recommendation, the following are the reasons Alan Tyson says we should really get to know these three great veggies: [Read more…]
My good friend, Alan Tyson, physical therapist and owner of Architech Sports, posted the following healthy tips for athletes. I believe they make sense for all of us!
Tip #1 Turns out mom was right…EAT BREAKFAST (within one hour of waking up).
Tip #2 EAT OFTEN (about every three hours).
Tip #3 Have a source of PROTEIN at every meal or snack (meat, fish, eggs or egg whites, yogurt, etc.).
Tip #4 Get 20 oz. of PROTEIN after your workout (not the carb-heavy stuff).
Tip #5 Drink H2O! At least 63 oz. (or more) every day. [Read more…]
My brother-in-law is staying with us. He decided he wants to start drinking a green smoothie everyday. Since he had never tried one, he said to me, “How bad can they be?” Well…pretty bad, actually. Warm and fuzzy are not emotions that are stirred up in me when the word green smoothie is mentioned. I’ve tried my share. When two years ago my husband was diagnosed with cancer, I started making green smoothies for him. I wanted the healthiest variety. And he couldn’t eat fruit because his throat was subjected to radiation treatments and was incredibly sore.
We tried many different varieties containing lots of kinds of greens… wheatgrass, kale, spinach, collards, celery, cucumber, etc. None of them were particularly palatable. Some people would say it just takes time, that your taste buds get used to things. Not mine. [Read more…]
In today’s online world, images are everything. The images in this article, “What 200 Calories Looks Like” (Fast Company) tell a whole lot! There are many ways to eat 200 calories. You get a whole lot more when you pick the healthy stuff.
For me, this photo slideshow is an excellent reminder. I consider myself a fairly healthy eater. Yet when I see the comparison of food in the 200 calorie range, I realize just how poor my choices really are. It is a matter of being smart. When I find time, cutting up veggies such as celery and carrots and putting them in the fridge for quick access. Boiling water and throwing in eggs to hard boil. Using ketchup sparingly! Here is the link…what do you think?
Who doesn’t love Thanksgiving? Food, family, friends… all the ingredients for a wonderful time. Some people believe it is a day when we get a pass on gluttony, but it doesn’t have to be this way. Thanksgiving can be healthy and delicious! There are plenty of great tasting, healthy recipes for the big Turkey Day. I have created a list of healthy alternatives (borrowed from various sources) to create an awesome menu for a healthy Thanksgiving…. Please share your healthy Thanksgiving recipes, too (there are so many)!
Winter Curried Vegetables I don’t know about you, but I love anything curried. This recipe from Elisa Bosley (Delicious Living) looks like it tastes great…I love that it is make-ahead too! [Read more…]