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.
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.
Today’s lifestyle takes a lot away from us. We are always busy, always running to the next thing. To make things easier for millennials, we have listed dinner kitchen hacks that sure to ease their life significantly –
- Meal planning – Make this a chore, like everything you do, this should be part of your weekly routine. If you decide what you want to eat at 7.00 pm in the evening chances are you will be driven by your need to satisfy your hunger and not for meeting health goals. Plan your meals on the weekends, before you commence grocery shopping.
- Meal preparation – On an average, a meal takes anywhere between 30-40 minutes to cook whereas the meal preparation takes an hour. Invest time preparing for your meals much ahead so that you don’t waste time every day on this.
- Baking is your friend - Always looks for recipes that require minimum supervision. Hence, baking is really your friend. Look for recipes that are simple and can be baked, they will be healthier and will utilize less oil.
- Go with theme nights - Have a pre-decided theme for each night – soup night, salad night, and pasta night. Believe us your life will be much easier.
- Plan for leftovers – Chances are you have leftover food during every meal. Sometimes you forget about it whereas other times you use the same food for lunch the next day. Have a plan for the leftover food unless you prefer throwing it.
- Stock your pantry right – Your pantry is your cooking heaven. Make sure you always stock it right, you don’t wish to be caught unarmed at 8.00 pm in the night. Refer to our pantry guide here.
Have a really good hack that has helped you over the years? Share it with us by commenting below.
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-
- 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.
The new year has started and so has the resolution to get fit for many of you. To achieve your fittest self, your workouts must be accompanied by a healthy and nutritional diet. This means eating better, on-time and nutritious food. With some simple diet changes you can introduce yourself to better health:
- Timely meals: We are all playing catch up during the day, this means nutrition often takes a back seat. Timely meals are an important aspect of maintaining ideal health. The next time you reach for your breakfast oats make sure it’s at 7 am not noon.
- Small portions: Eating your meals in a smaller plate is the easiest way to attain better health. According to a study by Cornell University, people tend to consume lesser food this way. For weight watcher’s portion control is key, aim to buy and consume single – serve portions. You will not only consume less but save money.
- Increase water intake: Water is essential for life. The next time you want to reach out for an extra latte replace it with water and see your health boost. One should consume at least 7-8 glasses of water every day, it does sound simple but most of us don’t even consume 4 glasses of water in a day. Don’t believe us? Check it yourself
- Veggies, fruits and some more: Every season brings a bumper crop of produce – rich in vitamins, minerals, fiber and more. All your meals must have a portion of fresh veggies and fruits. The aim should be to have equal amounts of proteins and veggies during the day. The greens in your diet they help aid better health, heart, and immunity.
- Track your meals: We are not big on calorie counting, it makes the process of getting healthier a tedious and boring task. However, it is important to be mindful of what we put into our mouth. Our body reflects what we feed it and hence understating our eating patterns by writing them down can go a big way in supporting our health, make better meal plans and more.
Make better health choices in 2017 and leave the task of delivering your grocery essentials to Burpy.
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:
- 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.
Labor Day honors the contributions of workers to our economy and social fabric, that’s why we believe it should be stress-free for everyone. After all, you have earned Labor Day.
Whether you planning the last barbeque of the season or a simple meal for the family try these two simple recipes from Burpy to breeze through the long weekend :
Watermelon Feta Skewers
- About 40 (1-inch) pieces cubed watermelon
- About 20 (1-inch) pieces cubed feta cheese
- ⅔ cup extra-virgin olive oil
- 4 cups arugula
- 3 tablespoons balsamic vinegar
- Coarse sea salt and freshly ground black pepper
- ⅓ cup chopped fresh basil
- Set your grill to high heat. Thread a piece of watermelon, a piece of feta and a second piece of watermelon onto a 6-inch skewer. Repeat with the remaining pieces of watermelon and feta.
- Once the grill is hot, brush the skewers on all sides with 2 tablespoons of the olive oil. Grill until lightly charred on all sides, 1 to 2 minutes per side. Remove from the grill and cool slightly.
- To serve, mound 1 cup arugula onto each plate and top with 5 skewers per plate. Drizzle each salad with 1 to 2 tablespoons olive oil and 2 teaspoons balsamic vinegar. Season with salt and pepper, and garnish with chopped basil. Serve immediately.
- 2 mangoes, peeled and sliced
- 3 large tomatoes, sliced
- 1 red onion, sliced
- 1 jalapeño, halved and seeded
- 2 limes, halved
- 1 garlic clove, minced
- 1 cup roughly chopped cilantro
- Pinch of cayenne pepper
- Salt and freshly ground black pepper
- Set the grill to high heat (or heat a grill pan over high heat). Clean and lightly oil the grates.
- Working in batches, cook the mangoes, tomatoes, red onion, jalapeños and limes on the grill until nicely charred, 3 to 4 minutes.
- Remove the ingredients from the grill and let cool slightly. Dice the mangoes, tomatoes and red onion. Mince the jalapeño.
- In a medium bowl, toss all the diced fruit and veggies together, then add the garlic and cilantro and toss well to combine. Squeeze the grilled limes over the mixture, and season with cayenne, salt and pepper. Give it a final toss, and serve.
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.