By Lisa M. Bruno, C.P.T., M.S. in Foods and Nutrition and Co-founder & Nutritionist at Work it Out Fitness Studios
Chances are that if you are reading this newsletter, you are the King or Queen of a busy household. You are juggling your kids’ academics, social calendar, family errands, and more. But the one thing that always falls to the wayside is your wellbeing.
A team is only as strong as its leader, and as a parent or head of a household you are the team leader. The habits you exude in your home will resonate with your children whether they admit they are watching or not. Building healthy habits does not have to be complicated; it can start with the basics.
As a foods and nutrition expert, it is hard to not jump into the basics of my favorite topic. Eating.
Starting to build healthy habits around food for you and your family, will not only energize you for the day, but it can also ensure that your long term health will be boosted; this is especially important as we creep into the Winter season.
Creating a plan for yourself to follow is daunting, so I took the legwork out of it for you. Instead, I scoured the shelves at our local Hoboken grocery stores and pulled together a quick and simple balanced meal plan to get you started.
What you will find below will include a balance of complex carbohydrates, which your body needs to maintain energy and will also increase your fiber consumption, plus lean proteins and plant-based proteins to help you feel fuller for longer and build lean body mass, along with healthy fats. The goal is to eat these three main food groups at each meal, and at least two of the food groups during your two snacks throughout the day.
Breakfast
1 egg on 1 slice regular bread
- Suggestion: Dave’s Killer Bread
- Health Benefit: High in protein and fiber to increase your satiety
1 apple with 1 tbs of a nut butter
Morning Snack
6 oz non-fat yogurt
- Suggestion: Siggi’s Icelandic yogurt
- Health benefit: There’s so many, but this might yogurt boasts 17-grams of protein for only 100-calories (plain flavor)
Lunch
Build a Better Sandwich
- 2 slices whole-wheat bread
- 2-slices of oven baked, low sodium turkey
- 1-slice low-fat cheese
- Topped with your favorite vegetables (ex: tomato, baby spinach, 2-slices of avocado and red onion)
With a side of baby carrots (8-10), a sliced pear and 2-tbs of hummus
Afternoon Snack On-the-Go
A quick, healthy bar
- Suggestion: Go Raw bar (Pumpkin Seed flavor)
- Health benefit: Has 9-grams of protein, plus 5-grams of fiber
Evening Meal
4 oz baked chicken breast, boneless and skinless
2/3 cup cooked quinoa or millet tossed with sautéed zucchini and red peppers (1/2-cup cooked)
- Suggestion: Bob’s Red Mill
- Health benefit: Both are naturally gluten free for any gluten allergic family members. They are also a great source of a non-meat protein, between 8 – 22 grams per serving
2-cups of a side salad of your choice with a low-fat vinegar based dressing
Drink (water) All Day!
Watch for sweetened beverages like Soda, Iced Tea and Fruit Juices. They can add 100+ calories to your daily intake and upwards of 16 packets of sugar in each serving.
Look to drink 64-oz of water per day. (8) eight ounce glasses.
The goal here isn’t too overwhelm you.
If making a full days change in how you are eating is too much, start with one meal or one snack, and each week change another meal or snack, until you implement the full day. Remember, healthy habits are built over time and small changes can be the most impactful.
To learn more about building healthy habits for you and your child, you’re invited to our free event on Thursday, Nov. 17th at our River Street studio from 7:30p – 9:00p. We will be partnering with Little Hoboken for a spirited panel discussion on how to build healthy, active kids. You’ll have a chance to hear more from me, my partner Noel Fiorentinos who was a former competitive gymnast, speech pathologist Cassie Mascari of Little Hoboken, and more experts. Plus we’ll be raffling off prizes and have discounts on our gymnastics program. We hope to see you there, and happy eating!
Meet Lisa Bruno! She is the co-founder and nutritionist at Work it Out Fitness Studios in Hoboken. She holds a B.S./M.S. in Foods & Nutrition, as well as a B.S. in Communications and her personal training certificate. Feel free to continue to learn more about nutrition with Lisa through Work it Out Nutrition by contacting her at lbruno@nullworkitoutgym.com and follow @WiOnutrition on Instagram.
More about Work it Out Fitness Studios! Located at 603 Willow Avenue and 5 Marine View Plaza, Work it Out hosts a variety of fitness classes including Ride, Toning, Barre, Pilates, Yoga and a proprietary style of class called Blended Ride, a mix of Ride and Toning in one. Along with fitness classes, they also host a popular and well-respected youth gymnastics program for children between the ages of 3 – 16 years old. For more information visit: workitoutgym.com and workitoutgymnastics.com. Follow them on Facebook, Instagram and Twitter @WiOwithus and @WiOgymnastics.