Brace yourself – Back to School is Back

Back to school means hustle and bustle, preparing the kids for their first day at school, and ensuring they have the right supplies for a successful start. What this also means is that they will need a big dose of nutrition as their activity level will surge and they will be spending a lot of time away from home.

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Proper nutrition plays a critical role in the defining the health of your child. Besides – age and gender one must take into consideration the level of activity before meal planning. Here are some aspects you must take into consideration while planning your child’s diet-

  • Fiber – keeps the digestive tract healthy, include plenty of  whole grains, fruits and vegetables.
  • Calcium –  In addition to bone building and maintaining its health calcium helps blood clot, nerves send messages and muscles contract. It’s imperative to include good sources of calcium in the diet of kids growing up. Low fat dairy products, rhubarb, spinach, collard greens, and sardines are great sources of calcium.
  • Vitamin E- The most potent anti oxidant, it helps protect cells against damage caused by free radicals. Nuts, seeds, wheat germ oil and vegetable oils are all a good source of Vitamin E.
  • Organic Food : Switch to cleaner eating for your children. Introduce them to organic food if you haven’t already.
  • Magnesium – This important mineral supports the immune system and helps maintain muscle and nerve function. Whole grains, nuts, pumpkin seeds, and white, black beans are an excellent source of magnesium.
  • Vitamin D- This critical vitamin helps absorb calcium and promote bone growth. Sunshine, fortified dairy and juice, cod liver oil, salmon, tuna and mackerel are good sources to acquire vitamin D.

Think we missed out on something? Share it with us by commenting below.

If you are still waiting to snag your Back to School supplies, wait no more, order it using Burpy.

 

Grocery list for a perfect pantry!

Won’t it be lovely if our pantry was full of supplies that complemented our health and made meal preparation easy?  Make sure you have everything on this list if your aim is to have a perfect pantry-

Spices

Begin with these easy 5 steps:

  • Take stock of everything.
  • Get rid of the lot that you do not see yourself eating in the coming weeks.
  • Meal planning is essential
  • Read up on the brand to ensure they go well with your requirements – current customer reviews can be a good starting point.
  • Make a list before you begin the task of restocking your pantry.

Essentials

  • Salt
  • Pepper
  • Sugar (granulated, brown)
  • Vegetable Oil
  • All- purpose flour

Dry Goods

  • Pasta (Take your pick)
  • Rice (Long grain or brown)
  • Dried bread crumbs
  • Lentils
  • Grains (bulgur, quinoa, and barley)

Freezer

  • Frozen Peas
  • Frozen Corn
  • Frozen Mixed Vegetables
  • Chicken Breast
  • Fish

Canned Goods

  • Beans
  • Tuna
  • Pasta Sauce
  • Stock (chicken, beef or vegetable)

Spices

  • Chili powder
  • Cumin
  • Cinnamon
  • Garlic powder
  • Onion powder
  • Oregano
  • Paprika

At Burpy, our personal shoppers can assist you in stocking your pantry from your favorite grocery store. Think we missed out on mentioning a pantry essential? Tell us by commenting below.

Simple steps for a healthy dinner.

Dinner is the most important factor in aiding your weight loss journey. Traditionally people believe they should not consume carbs after 6.00 pm. This is not entirely true, if you are not sleeping until 10.00 pm, can you think of staying hungry for 4 hours? Won’t that be more unhealthy than consuming a healthy snack?

Yes, the carb – protein ratio is central in defining your health. Hence, the goal should be to have a protein rich dinner than skipping it altogether. Here are some simple solutions that will help you define a healthy dinner-

Healthy dinner

 

  • Say no to starch: There should be no room for starchy food post 7.00 pm in your diet. What does that mean? You have to bid goodbye to Rice, Bread, Potatoes, etc. etc. Any food containing starch is high in carbohydrates and should be avoided in the dinner for a well-meaning diet.
  • Yes, to Fiber: Follow the rule of eating 2/3rd of fibrous vegetables in every meal. Fiber has the unique quality of delivering essential vitamins and nutrients with low calories to you. Increase the intake of fruits, seasonal produce and legumes. Find your favorite source of fiber and to ensure you are able to follow-through.
  • High protein: Go high on protein. This means you can load up on healthy sources of protein such as fish, meats, and beans. This is by far the simplest rule to follow for weight watchers.
  • Choose a healthier cooking method: No food is unhealthy but certainly some are healthier than others. What this means is that our cooking method plays a central role in making our meals healthy. For example – grilled chicken is a far healthier option than fried chicken.  Hence, try playing well with your cooking methods.

Healthy living journey calls for a lifestyle change and should be seen as a slow and steady process rather than expecting miraculous results in short period of time.

 

 

Why should you start meal planning?

We often go to the grocery store without an aim of picking up nutrition. Eat healthy food requires deliberate decisions and meal planning hence should be at the top of our lists. Here are some reasons why should make meal-planning a priority in your household:

Meal planning

  • Enhance your nutrition: By taking the time to plan your meals, you can aim to have well- balanced and nutritious meals during the week. The practice will ensure you are in better control of what you’re feeding your body. A balanced meal plan will help you curb cravings and ensure a healthier body and mind.
  • Make and stick to healthier choices: Have you been so hungry that you ended up eating a lot more than you anticipated? We have all been there. The reason why most people end up overeating and unhealthy is because we do not make conscious and informed decisions about what we feed our body. Meal planning is the most effective way to resolve this problem.
  • Complement your fitness routine: If you are friends with anybody who is trying to lose weight, you are most likely aware of the fact that meal-planning tops the chart in their to-do lists. Meal planning can help you control your calorie intake in an effective manner.
  • Save money and time: Meal planning will prevent you from throwing produce and ingredients lying in the fridge. Also, if you are ready with your grocery list, you are most likely to get out of the grocery store in less than 30 minutes. In the long run, meal planning will save you tons of money and time.
  • Finally, avoid stress: We all know the stress of preparing meals last minute. You can bid goodbye to stress finally with meal planning.

Make meal planning an important part of your lifestyle today. Order your groceries from Burpy.

In season : Fall

Fall produce

Autumn is known for bringing a bumper crop of fruits and vegetables. The cool temperature makes it appealing to enter the kitchen and experiment with the best the season has to offer. One can play with a whole slew of seasonal produce to bring intense flavors and substantial textures come alive.

From succulent pears and crunchy apples to nourishing greens, your options are plenty. Make the most of what you will find in the season with a comprehensive fall produce guide from Burpy:

  • Apples
  • Cabbage
  • Cauliflower
  • Celery
  • Chicory
  • Leeks
  • Fennel
  • Fig
  • Mushrooms
  • Pomegranate
  • Pears
  • Pumpkin
  • Sweet Potatoes
  • Radishes
  • Winter Squash

Although some fruits and vegetables are available year-round, they’re more flavorful from September to November and thus should be part of your meal plans.

 

Supercharge smoothies with simple ingredients

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Smoothie

Back –to-School   mornings often mean on-the-go breakfast for kids.   While we might be too busy, we don’t want the kids to miss out on nutrition. If this remotely sounds like you, smoothies are your ‘one-glass’ solution to ensure your kids are getting ample nutrition.

Smoothies are portable, easy to make and a flavorsome option to pack extra nutrition into the diet. While they are great by themselves, they can be supercharged with the help of some very simple ingredients from your kitchen. Read on to know more:

Flaxseeds:  Getting enough fiber in the diet is an everyday struggle; however, flaxseeds are a great source of insoluble and soluble fiber. Slightly nutty in taste, they boost flavor and help with digestion.  Hence, make flaxseeds a staple for your smoothies.

Honey:  Replace the sugar in your smoothies with Honey. It offers many nutritional benefits without any preservatives found in many other forms of sweeteners. Daily consumption of honey boosts immunity and wards off infections.

Coconut oil: The obvious first reaction to this ingredient is ‘what’?  But, coconut oil is a medium-chain fatty acid, which is broken down into energy and not stored as fat.  Therefore, it boosts immunity, metabolism and helps in staying active.

Kale:  If your kids are not averse to the idea of having a green smoothie, Kale could be an integral ingredient of your smoothies. Kale is considered to be one of the healthiest foods in the world. It offers a much higher vitamin C than oranges, along with vitamin A and minerals. Add this leafy vegetable to your smoothies next time to pack some nutrition.

Chia seeds: They are rich in protein, Omega-3 fatty acids, and several other vitamins. A tablespoon of Chia seeds in the smoothie is a fantastic way to assure your kids meet their daily fiber requirement.

Need a better motivation to whip up some wholesome smoothies in minutes?

Have a secret ingredient to make healthier smoothies?

Share it with Burpy by commenting below.

Meal Planning for a Week

slices of pizza with "what's for dinner" written on top

Meal planning can be somewhat time consuming, but will save you money, cut down on food waste, and can be fun if you enjoy trying new dishes.  These are some straightforward recipes that I’ve enjoyed playing around with. I set this meal plan up for two people, but if you’re cooking for yourself you can cut some of the recipes in half.  Also, if you don’t want to cook during the work week, you can make two recipes on Sunday, then eat leftovers for the rest of the week.  One of the problems I’ve encounter when planning meals is when I spontaneously decide to eat out with some friends.  In fact, I rarely execute the meal plan perfectly.  Freeze some leftovers if you find yourself deviating-this will cut down on how often you have to cook and will reduce your food waste.
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