WAKE UP PEOPLE
What smart choices
can we make for our bodies?
POWER LUNCH
POWER LUNCH
When packing lunch for the kids or for yourself, think about following health tips to maximize the energetic and nutritional value of the meal...
(a) 1:1 balance of protein to carbohydrates
(b) vegetables and fruit for fiber, satiety, and nutrition
(c) small amount of healthy oil
(d) a healthy drink and a bottle of water
One excellent example is a salmon or tuna salad sandwich. Onion, celery, and dill add crunchy texture and flavor. If the salad is prepared the night before, the kids can assemble their own sandwiches in the morning. (Click on ingredient links for noteworthy nutrition information)
Salmon
1 can (6 oz) Natural Sea Wild Premium Alaskan pink salmon*
(children prefer skinless and boneless)
1 T Hellman’s made with extra virgin olive oil*
1 small white boiling onion, chopped
1 rib celery, chopped
½ t dill
pepper to taste
1 squirt of organic lemon, optional**
1 pinch Farming Turtle microgreens, Rainbow Blend**
5 leaves Olivia’s Organics Herb Salad* or fresh kale
Trader Joe’s Organic Soft White Bread, toasted
Side
6 Earthbound Farm organic mini carrots* and/or
1 kiwi, peeled and cubed
packed in reusable plastic container or
Drink
1 juice box Joe’s Kids vitamin fortified Lemonade*** and/or
1 milk box (8 oz)
Dessert/Snack
Cascadian Farm Granola Bar* or
1/4 cup walnuts (great brain food)
Click here for other smart snack ideas.
* purchased a Dave’s Marketplace
** purchased at Whole Foods
*** purchased at Trader Joe's
TO YOUR HEALTH!
If you are allergic to peanuts, then almond butter might be an acceptable option. Most large markets offer both organic peanut butter and organic almond butter.
Read jam labels to avoid corn syrup sweetener. Polaner's brand is sweetened with natural fruit juice. Trader Joe's sells various organic jams sweetened with organic sugar, which is also healthier option.
Cream cheese, in place of peanut butter, also makes a tasty pairing with jam on bread.
Seek out breads with a minimum of additives. You might want to check out your local bakery. Trader Joe's sells its own brand of organic sandwich bread, both whole wheat and white at competitive prices. It's worth stocking up and sealing a couple loaves into a freezer bag, if you have the freezer space.
GARDEN GREENS SALAD WITH CHICKEN
If you are baking extra chicken for dinner, make enough so that you can add some to a salad of garden greens for lunch the following day along with fresh tomatoes, cucumbers, and a small fistful of almonds.
