Hey Mamma! How Can You Manage A Family, If You Aren't Taking Care of YOU!

By: Lisa Bruno, CO-FOUNDER | NUTRITIONIST

 

Our WiO mommas are the best! You bring your babes with you to Kids GAP, push yourselves in classes, and run your household. You are the Queen Bees. It is no small feat to juggle your kids’ academics, social calendar, family errands, and more. But the one thing that always falls to the wayside is YOU.

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 some of 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, while fueling your body consistently throughout the day. 

 

 

BREAKFAST

Start your morning with balance. Meet all of your macronutrient needs with this quick breakfast.

1 slice regular bread with 3-slices of avocado spread evenly, topped with either a hard boiled or sunny side up egg

Try out: Dave’s Killer BreadIt is High in protein and fiber to increase your satiety.

Add a medium sized piece of fruit. Try to eat seasonal - apples or pears are perfect for the Fall. They also add fiber to increase satiety.

 

 

 

 

 

MORNING SNACK

About two - three hours after breakfast, if you are hungry or know you will not be able to eat lunch for a little, snack on some Siggi's yogurt.

6 oz non-fat yogurt

Try out: Siggi’s Icelandic yogurt. There’s so many yogurts to choose, but this yogurt boasts 17-grams of protein for only 100-calories in the plain flavor (other flavors are slightly higher).

 

 

 

LUNCH

This is a basic staple for lunch. The good ol' sandwich. You can make at home and toss in a bag or the car if you are running around. But make sure you 'build a better sandwich!' Pile on the veggies, add whole wheat bread, and you'll be set.

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

Same rule applies in the afternoon, as it does in the morning. If dinner is going to be later, make sure you eat a small snack about 2-3 hours after lunch.

A quick, healthy bar will do the trick.

Try out: Go Raw bar (Pumpkin Seed flavor). It has 9-grams of protein, plus 5-grams of fiber

 

 

 

 

DINNER

Round out your day with a lean protein like chicken, as well as a whole grain and veggies.

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)

Try out: Bob’s Red MillBoth quinoa and millet 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

 

 

 

 

WATER - drink all day! 

Sip all day long. But 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.

Try out: A S'well bottle! We sell them in the studios. They are very durable, keep your drinks cold or hot and you'll be able to track how many ounces you take in. 

 

 

 

 

 

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!

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