Healthy Eating

HEALTHY EATING

You wouldn’t starve your car of fuel and expect it to run efficiently, would you? Our bodies work the same way. Young athletes must eat right to perform their best, grow, and recover! Food is FUEL! And proper nutrition will keep our kids feeling fit and STRONG throughout their day!

Between the Christmas cookie exchanges and the cookie decorating for Santa, there is no escaping the numerous plates of cookies we accumulate every holiday season. This year, we’re bringing you a delicious cookie recipe that everyone can enjoy!

Gluten-Free Sugar Cookies

(40 servings)

Ingredients:

Cookies:

2 1/2 cups gluten-free flour

1 teaspoon baking powder

1/2 teaspoon salt

1 cup white sugar

3/4 cup butter, softened

1 teaspoon vanilla extract

2 eggs

Icing:

1/4 cup cream cheese, softened

1/4 cup butter, softened

1 teaspoon vanilla extract

1 1/2 cups confectioners’ sugar

Directions:

1. Whisk flour, baking powder, and salt together in a bowl. Beat white sugar, 3/4 cup butter, and 1 teaspoon vanilla extract together in a bowl using an electric mixer; beat in eggs, 1 at a time, until mixture is smooth. Mix butter mixture into flour mixture and form dough into a ball. Wrap ball with plastic wrap and refrigerate for 1 hour.
2. Preheat oven to 325 degrees.
3. Roll dough onto a lightly floured surface and cut into shapes using cookie cutters. Arrange cookies on a baking sheet.
4. Bake in the preheated oven until edges begin to brown, about 10 minutes. Cool cookies on the baking sheet for 2 minutes before transferring to a wire rack to cool completely.
5. Beat cream cheese, 1/4 cup butter, and 1 teaspoon vanilla extract together in a bowl using an electric mixer until smooth. Slowly beat confectioners’ sugar into cream cheese mixture until icing is smooth; spread onto cooled cookies.

Source: http://allrecipes.com/recipe/240496/gluten-free-sugar-cookies/

Looking for ways to bring your favorite healthy foods into
your family’s Thanksgiving dinner? Try these easy Turkey Day swaps:

Stuff the peppers to make a yummy (and healthy) meal of it:

Carve a perfectly orange bell pepper into the Jack-O-Lantern face of your choice!

1. Cut off the tops of the bell peppers and remove the seeds & membranes. Place the peppers in a large saucepan and cover with water. Bring to a simmer and cook for approximately 3 minutes. Drain & rinse with cold water. Set peppers aside on paper towel to dry.
2. Cook ½ lb ground beef (or turkey) & ⅓ cup chopped onion in a skillet. Drain. Add 7.5 oz of tomato sauce and season with garlic powder, salt & pepper. You can also add cooked rice, jalapenos, tomatoes, or cheese. Stir well.
3. Spoon mixture into peppers. Top with the other 7.5 oz of tomato sauce.
4. Bake at 350 degrees for 25-30 minutes. And enjoy!

As the temperatures begin to rise outside, we’re all thinking about staying hydrated. But how much water does your active athlete really need to be drinking?

The chart below describes the total daily water requirements your child or teen should be drinking. But we also must pay special attention to your young athlete’s water consumption when he or she is physically active. Before, during and after any physical activity, kids need to drink plenty of water, especially in hot weather. The goal is to drink a half cup to two cups of water every 15 to 20 minutes while exercising. Hydrate! Hydrate! Hydrate!

Kids Total Daily Beverage and Drinking Water Requirements

Data are from Institute of Medicine of the National Academies. Dietary Reference Intakes (DRIs) Tables. Recommended Daily Allowance and Adequate Intake Values: Total Water and Macronutrients.

With St. Patrick’s Day approaching, we’re all thinking about wearing green. What we tend to forget is that we need to be eating our greens. Here’s a fun and delicious way to get your kids to eat their greens:

Green Smoothie

February is American Heart Month. The American Heart Association states: “Cardiovascular disease is the nation’s No. 1 killer of both men and women, but steps can be taken to reduce risk and improve outcome. The American Heart Association is constantly conducting research and raising awareness to improve the cardiovascular health of all Americans. ”

We are focusing on cardiovascular health by bringing you this list of heart-healthy foods:

Heart Healthy Foods:

As a gym, we’ve made the New Year resolution to be stronger, happier, and healthier together! So we’re bringing you a few ideas to make your athlete’s school lunchbox delicious and nutritious:

Making the perfect sandwich is easy when you follow these guidelines:

• Start with whole-grain bread, tortillas, or make it a lettuce wrap (try to avoid white or wheat bread)

• Add a lean protein (turkey, chicken, egg)

• Pile on the veggies (lettuce, spinach, tomatoes, onions, peppers… the possibilities are endless!)

• Add some flavor with hummus, mustard, or avocado (instead of mayo)

• If cheese is a must, try a white cheese (versus the processed, orange American cheese)

BONUS: Use a cookie cutter to create fun sandwich shapes for your hungry kiddo!

The only packaging you need are ziplock bags with these sides:

• When craving the “crunch” factor, reach for broccoli, carrots, or celery (instead of chips and pretzels)

• Cut up an apple, peach, mango, or pear (The best fruit snack is the real deal!)

• Pack a handful of almonds or walnuts (to replace those sugary nut bars)

Hydrate! Hydrate! Hydrate!:

• Water is always the best choice (Don’t believe us? Just check out the sugar content on the nutrition label!)

• Need some flavor? Reach for a flavored water (instead of a juice or soda)

We are always on the go. The best way we can assure that our kids are energized throughout their long, busy days is by packing them healthy snacks that they’ll love.

TURKEY ROLL-UPS
Next time you’re at the grocery store, have the Deli slice some fresh turkey breast for you. It’s a great source of lean protein for your young athlete before practice and a key ingredient in this energizing snack.

Just wrap your kid’s favorite healthy fillings (string cheese, apples, hummus, mustard, avocado,tomatoes, peppers, tomatoes, pickles, cucumbers,spinach, etc.) in a turkey slice. Stick a toothpick through it to hold it together. And you’re good to go!

Carrot Sticks or Red Pepper Slices + Hummus Dip
Apple Slices + Peanut Butter
Snap Peas + String Cheese
Hard-Boiled Egg + Clementine
Cherry Tomatoes + Avocado Dip
Strawberries, Raspberries, Blueberries + Greek Yogurt Cup
Almonds or Walnuts (just a handful) + ½ Banana