*There are no added refined sugars to any of these foods.
I read in "Sugar Busters for Kids" that kids do not need quite as much protein as we adults. Their proportions are 20% protein, 50% carbs and 10% fats.
Protein Options:
ham and cheese cubes on skewers
cheese sticks
yogurt (lowest sugar possible)-flavored greek yogurt
beef jerkey
turkey and cheese rollup
Boiled eggs or egg salad is a great option, but my kids aren't to this point yet!
Protein + Carb Options:
cheese and crackers (whole wheat)
Turkey and cheese rollup in tortilla
Carbohydrate Options:
applesauce (not prefered over an apple, but easy to pack when you want to change it up a bit)
grapes
strawberries
little box of raisins (sweet as desert!)
banana (although unfavorable-high on glycemic index, but better than sugar b/c of nutrients) :)
apple
veggies (broccoli, carrots, cauliflower)
celery, pb, and raisins to make "ants on a log"
pbj cutouts
Fats Options:
trail mix {raisins and nuts- the combinations are many! Try pepitas (roasted pumpkin seeds)}
Ranch dip with the veggies
Peanut Butter to dip apples or celery in
*Peanut Butter is higher in fat than in protein, therefore it is considered a fat option by Dr. Sears of the Zone diet
Try these all in oners (includes protein, carbs, fat):
-Mini pita sandwiches w/ turkey and mayo
-Salad: celery, apple, carrots, raisins, ham cubes, then mix with mayo or miracle whip. The key will be to cut everything really small. Do not add extra sugar! Raisins and apples are plenty sweet.
About this blog
In other words, the Zone + Crossfit = Optimal Heath!
This blog focuses on nutrition, using the Zone Diet as the basis. However, I often eat Paleo foods in Zone proportions.
I love to investigate anything having to do with food- what we eat and why. And what happens within our bodies, our organs, our brain, when we do? My precious mother struggled with eating disorders. I want to avoid this delimma based on research, common sense, and the natural consequences on my body. The Zone shows me where the balance lies between eating too much and eating too little.
My husband runs a Crossfit gym. Exercise and choosing the right foods have become a mission for ourselves and our children. We don't want to be nerds about it, we just want to be healthy.
I have been asked by several friends what I feed our family, especially our kids. My husband and I follow the Crossfit prescription to nutrition (meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar). If you know me, you know that the sugar part of this equation will be a life long struggle given my love for chocolate! Evan adheres to the stricter version known as the Paleo-Zone diet (and I do on my good days!) which requires the same foods in a ratio of 40% protein, 30% carb, and 30% fat. Children require 50% carbs, 30% fat, and 20% protein. If you're wondering how to figure this out, I do it on a per meal basis and I have a "block" chart from the Zone website.
It seems like a headache at first, but if you're interested, just know that it is not that bad once you practice it for a couple of weeks. All you need is a $10 scale and some determination. It really is quite simple and makes my life easier at the grocery store and when cooking dinner. Most of all, I feel great when I eat well- mentally and physically, and we all know that the physical can affect the mental and visa versa!
Evan and I are hunter/gatherer wanna-be's! This blog will track my journey of health as it should be, and the honest reality of living in a sugar fried culture. When it comes down to it, I get excited to talk about nutrition, but I am definitely not perfect at it! If you have the desire to eat well, but it is often a challenge to overcome the temptations along the way, then you are in the right company!
I hope you leave this blog feeling enlightened and encouraged as you go throughout your day!
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