Healthier Options for Snacks

Most of us don’t realize what foods are unhealthy when we are just mindlessly snacking throughout our days so today my goal is to inform you on some alternative options. And yes we all have our cravings and sweet tooths and that’s okay to give into every now and then… moderation is key!

For example chips… instead of chips bake some kale chips. I bet the first thing you thought was ewww that’s disgusting (so did I the first time I heard of them) but surprisingly they aren’t bad they are actually pretty good. The best part is that they only take about fifteen minutes to make.


Another big thing a lot of us eat is french fries they are salty and never fail to be delicious but they are definitely not a healthy option. Another option to satisfy your salty need is sweet potato wedges which you can easily make at home in about thirty minutes.


And if you have kids I’m sure you give them kids yogurts such as gogurt but that is extremely unhealthy a different option would be a wholesome yogurt and add some honey for flavoring and maybe some strawberries. That may take a few more minutes to make but it is so much healthier for you and your kids to eat.


Another example of a snack that both adults and children eat are fruit cups… yes they are fruit but they are soaked in a sugary syrup and at that point are no longer a healthy snack. The alternative to this is super simple: any real fruit. That could be an apple, orange, peach, pear, banana, grapes, etc.


Like all of other posts we are trying to help everyone make healthier decisions and continue to teach that to younger generations. The sooner we start to be a healthier community the more we will help our future generations. If we change our unhealthy habits now then hopefully children in the future won’t have to deal with childhood obesity as often as they do now.

Healthier Options for Snacks

Workout Plan

Plans, plans, plans…. I know our last post was about a diet plan and today is about a workout plan but working out and eating healthy are two of the key components to staying at a healthy weight and have a healthy body. A lot of people done really know where to start to make a workout plan but I will give you an example of a one week plan that can easily be repeated.

MONDAY (Cardio)

-30 minutes of cardio: biking, running, walking, or hiking

Marathon, black silhouettes of runners on the sunset


-10 reps of bicep curls


-10 reps of tricep kick backs

-10 reps of shoulder presses

*repeat twice

WEDNESDAY (Abs and obliques)

-20 reps of crunches

-20 reps of bicycle crunches

-20 reps of oblique crunches


-30 second plank

-30 second side plank on each side

THURDSAY (Lower body)

-10 reps of walking lunges on each side

-30 second to 1 minute wall sit


-30 calf raises on both legs then 15 raises on each leg

-10 reps of jump squats

*repeat circuit two more times

FRIDAY (Cardio)

-30 minutes of cardio: same as Monday

*tip: if you do one minute of walking and then 1 or 2 minutes of sprinting you can maximize your results





If you think about it, that really isn’t to difficult of a plan to follow and it doesn’t take that much time out of your day. It’s not to late to start! There are no excuses not to work out everyone can do it. A good way to stay on track with working out is to have a workout buddy that way you can keep each other motivated. If we all start to work out more we can help teach the younger generations what a healthy lifestyle is… and people can start working out when they are younger. The more we teach the younger generations about being healthy then the more we can help lessen the rates of childhood obesity in the future. We have to start changing now to effect the future and as a team we can do that!


Workout Plan

Diet Plans!

Our last post was about what eating healthy is, this time we are talking about diet plans. Yes, they go hand in hand and while you make your new diet plan you can use your knowledge from our last post 🙂 So first things first… What is a diet plan and how can they help you? A diet plan is also known as a “healthy eating plan” they make it so that you get all the nutrients you need while staying within your daily calorie goal for weight loss (or to maintain your weight). Diet plans are useful because they also lower your risk for heart disease and other health conditions. A lot of people get stressed at the thought of making a diet plan but there is no need to and hopefully this post can help motivate you! There is no need to pay a bunch of money for nutrisystem or anything else like that. A healthy diet plan includes vegetables, fruits, whole grains, fat-free or low-fat dairy products, lean meats, poultry, fish, beans, eggs, nuts, and limits saturated and trans fats, sodium, and added sugars.

Here is an example of a five day diet plan:

Day 1


-Oatmeal with fresh or frozen fruit (no sugar added)

-Tea or Coffee

Mid-Morning Snack

-Veggie Salso Tortilla (corn tortilla with grilled veggies and salsa)

-1 orange or 2 tangerines


-2 cups of lettuce with 1 cup of chopped veggies and aged balsamic vinegar

-Italian style white bean soup


Mid- Afternoon Snack (only if hungry)

-6 oz. of plain non-fat yogurt with berries

-1 apple



-3.5 to 4 oz mustard coated salmon

Dessert (only if hungry)

-Mixed berries

Day 2:


-Egg white omelette (stuffed with veggies and nonfat ricotta cheese)


-Hash browns

-Bowl of blueberries

-Tea or Hot Cocoa

Mid-Morning Snack

-Big handful of grapes



-Turkey sandwich

Mid- Afternoon Snack (only if hungry)


-Popcorn (air popped or microwave fat free)


-Veggie burger on a whole wheat bun with roasted bell peppers

-Fresh steamed veggies

Dessert (only if hungry)

-Fresh berries

Day 3:


-Hot whole-grain cereal with blueberries

-Tea or coffee

Mid-Morning Snack

-1 cup of diced watermelon or other seasonal fruit

-1 snack bag of baby carrots


-Vegetarian chilli

Mid- Afternoon Snack (only if hungry)

-Cottage cheese and fruit


-Spinach salad

-Chicken with cherry tomatoes


-Brown rice

Dessert (only if hungry)

-Frozen Yogurt

Day 4:


-1 cup of fresh fruit

-1 cup of nonfat plain yogurt

-1.5 whole wheat bagel toasted with fat-free cream cheese and sliced strawberries

-Tea or coffee

Mid-Morning Snack

-1 to 2 cups of veggie soup


-Tuna sandwich

-Carrot and pineapple salad

Mid- Afternoon Snack (only if hungry)

-Sweet potato


-Salad with honey mustard dressing

– Curried quinoa and tofu

Dessert (only if hungry)

-Berry mousse


Day 5:


-Oatmeal supreme

-Tea or Coffee

Mid-Morning Snack

-Carrots and hummus



-Tomato cream soup

-Butter beans with lemon and scallions

Mid- Afternoon Snack (only if hungry)

-1 to 2 cups of fresh fruit


-Easy tangy salmon

-Soba noodles with spicy cucumbers

-1 to 2 cups of sautéed spinach

Dessert (only if hungry)

-Fruit smoothie

If I were you I would try that five day plan and then you can change things about it and continue to use diet plans to keep your body healthy and on the right track! If we all can start eating healthier and teaching the younger generations what healthy this then we can begin to help childhood obesity.

Diet Plans!

What is Eating Healthy?

Yes, you probably hear it all the time but it’s true, you need to eat healthy and balanced meals to kick start a healthy lifestyle. One of the contributing factors to childhood obesity is children eating unhealthy foods like fast food such as McDonalds, Jack in the Box, and Taco Bell. So this blog post is about what a healthy meal is which you can use when making meals at home, and hopefully instead of getting fast food.

A healthy meal is a mix of vegetables or salad, lean protein, and starchy carbohydrates. I’m sure your thinking right now you thinking “I do eat all of those things so I’m eating healthy.” but the question is are you eating the right amounts of it? Most likely not. Your meal should be 50% vegetables or salad, 25% lean protein and 25% starchy carbohydrates. Here are some examples for each of those categories:

Vegetables or salad(non-starchy)


green beans





Lean Protein

red meat




skinless chicken



Starchy Carbohydrates







There are many more possibilities then the ones listed above but there are just a few ideas to help you out 🙂 If we all try to start incorporating this into our everyday lives then we can also teach the following generations how to eat right and they can continue to pass it on. Yes it sounds simple, but it’s not easy to eat right. There are always temptations such as treats and fast food always sounds good and the nice thing is that all of that is okay to eat in moderation! Instead of eating it daily you can look forward to eating it as a treat every now and then. Eating right is not the only thing that we need to do to stop childhood obesity but it is something that greatly contributes to it and it is a great place to start. Along with eating right we need to be more active and workout more and be present and take action in the world around us instead of sitting behind computer screen eating fast food. For you next meal try to follow the meal plan above, and remember that homemade meals are the healthiest and best meals.


What is Eating Healthy?

What We are About

Childhood obesity is a health issue that has been a growing health epidemic in the U.S. It has more than doubled in the last thirty-six years and has become one of the most common chronic disease in children. A child is diagnosed with obesity if their body mass index-for-age is above ninety five percent. Statistics show that obesity in children six to eleven years old in the U.S. has increased from seven percent (in 1980) to eighteen percent (in 2012) and increased from five percent to twenty one percent in adolescents twelve to nineteen years old.


Childhood obesity causes many other health effects, both immediate and long term.

Immediate health effects: higher risk to cardiovascular disease, pre diabetes, bone and joint problems, sleep apnea, and social and psychological problems.

Long term health effects: higher rise to being obese an adult, heart disease, type two diabetes, strokes, several types of cancer, and osteoarthritis.


People don’t talk to much about childhood obesity probably because they are not fully aware of how present it is in our society and how quickly it is increasing. Our goal is to raise awareness of childhood obesity help get the community involved in helping prevent childhood obesity. The children today are the next generation, we want them to be healthy and happy so that we can keep our communities moving forwards in a healthy direction. To start helping prevent it, the first thing you can do to help is help your kids and the people around you make healthier decisions. Its not a super simple fix but if everyone works together it is doable fix.

So our advice to is get outside, be active, make the healthy decision. Instead of watching T.V. or playing video games go outside and hangout with some friends or take a walk. Instead of eating a bag of chips eat some fruit or make a healthy smoothie. Just do what’s best for your body you will thank yourself. Together we will raise awareness of childhood obesity in all of our communities.
What We are About