NUTRITION ~ MASSAGE ~ FITNESS
"This site was created for you as a fun, caring and inspiring place to help you become healthy and find your own natural balance. I hope that I reach out, nurturing and educating you in being the healthiest you can be." Tina Hess
September 2010
September is all about back to school for the students and parents figuring out the best ways to nurture their kids with a healthy lunch when their out of their sight. Parents are consumed with keeping track of everyones schedule and hardly give the time to think about their own nutritional needs while taking care of everyone else.
I wanted to express the importance of being prepared. If you do not create time to manage your own health, no one else will do it for you. You will set yourself up to fail when it's time to eat a nourishing meal and the only (if you want to call it food) that's available is the junk out of the vending machines or a quick stop at the nearest fast food joint. I know that it takes time to prepare food but it also takes time to watch that favorite TV program, social network on Facebook or sit and mindlessly eat large portions of food that leave you feeling guilty, tired and in the end unhealthy. You have no excuse to not set time apart to prepare healthy snacks to pack for you and your kids.
Healthy food and tips to help you prepare:
- Individually pre-packed fruit and vegetables like carrots, apples, and edamome
- Trail mix (nuts, dried unsweetened fruit, whole grains like oats or puffed rice)
- Plain nonfat yogurt with seasonal fruit and nuts on top (place it in a small plastic container (use an ice pack to keep it cold)
- Use leftover chicken from dinner last night and make a sandwich vs. processed sandwich meat which is high in sodium and sugar and use 100% whole grain breads
- Use a cookie cutter to shape sandwiches into hearts, flowers, etc (young kids love to eat fun-shaped sandwiches)
- Too busy to make a meal? Purchase meal replacement bars that are low in refined sugars. Keep them in your desk drawer, your purse or backpack
- Natural peanut butter and banana sandwich, apples with peanut butter or baby carrots with hummus
- Use a thermos in the cold months and fill it up with homemade soup or whole grain pasta with a little bit of low sodium vegetable broth for added taste
- Cereal. Just make sure it is high in fiber (5 grams) and low in sugar (under 10 grams). Provide a container with a top and a spoon; your child can add the milk provided at school.
- Everyone in the family should have their own lunch pale or cooler. Keep several different sizes for an individual meal or to store several meals
- Keep several different sizes of ziplock bags for packing individual servings of food for the week
- Keep fresh fruit and vegetables in view and at arms length when kids get home from school
Proper meal planning with balanced whole foods play a critical role in our overall health and school or work performance. When we skip meals or choose a low-nutrient, highly processed meal or snack, we are likely to have trouble concentrating in the classroom or workplace. You'll experience lack of energy for physical activity and socialize less in your relationships.
Make time to be prepared for you and your families health.
In great health, Tina
About Tina
MASSAGE THERAPIST
With over eleven years of training and practice, Tina has developed her unique therapeutic style that combines the techniques she's studied. Holding certifications in British Sports Therapy, Deep Tissue and Swedish / Esalen Therapy, Tina has worked with competitive athletes, breast cancer survivors and corporate America. Her practice has been most influenced by her greatest teachers: her clients. Her experience is among the most qualified in the industry. Whether you need advanced therapeutic treatment or relaxation, Tina is the therapist for you. She will ensure you receive this care in a safe, comfortable and relaxing environment.
LIFESTYLE & WEIGHT MANAGEMENT SPECIALIST
Tina is a certified nutritionist with experience in customizing individual nutrition plans for individuals seeking to enhance their health through properly balanced nutrition to maintain a healthy lifestyle. Being a competitive athlete herself, with a background in competing in Figure, Tina enjoys coaching athletes such as figure, bodybuilders and triathletes and bringing out their very best at time of competition. Whether your goal is to compete, improve your health, loose or gain weight, Tina will emphasize fresh, wholesome and seasonal food in all of her meal plans to help you reach your goal in the most natural approach.
