My Open Wishes for You!

Written By: Coach Sienna Movement is an important aspect in our Kiddos lives and summertime offers so many opportunities for this. Check our our top 3 ways to keep your Kiddos active, happy and healthy this summer! Make Movement FUN! Movement is very important for everyone, including children. Movement can be fun, too! Make it into a game, a challenge, a race. There are so many ways that children can move their bodies that excite them such as gymnastics, dance, soccer, baseball, running etc. Making movement fun can help your kids look forward to it and even engage in these activities more often creating an active child during the summer! Lead by Example Have you heard the saying monkey see, monkey do? Children look to their peers, family and coaches for ways to act and what's seen as “right way to act”. Having an active lifestyle and including your children is such a great way to instil this habit in them. Get Involved in a Class or Camp Signing up for a class or camp creates a commitment and even interest in the class/camp itself. Children are more likely to engage in activities that they like or choose! Camps and classes normally run on a regular schedule as well which can help the children keep this movement throughout the summer and allows parents/guardians easier scheduling. Having other kids around the same age can encourage them to create a sense of community which can help greater their self efficacy for staying active as they age!  - Give a couple of these ideas a shot this summer to keep your child or kids active this summer - Remember any movement is better than no movement! Did you know we offer private and small group training for Kids and Youth? Email info@degreefitnessseaforth.com to inquire!

Written By: Mairead, Registered Dietitian What comes to mind when you think of meal prep? Is it just plain chicken with rice and broccoli? If you love that as your meal prep, great! But many people don't want to be stuck eating the same thing over and over, or don't want to be assembling full meals ahead of time. Maybe you just don't know what you'll want to eat tomorrow, let alone later this week! What if we made meal prep easier? Instead of making whole meals, what if we made components of meals that could be put together in any number of different ways. This would allow us to still get healthy meals on the table fast, but not have to eat the same thing! Check out these 4 super simple ideas for meal components you can prep ahead of time! 1. Raw veggies! Most of us know we should be eating more veggies, but often they're the afterthought of a meal. Try keeping some washed and chopped raw veggies on hand to pair with your meals with little effort! Even taking a few minutes to cut up some carrot sticks can make a difference! Want to make it even easier? Choose veggies that don't need any further prep, like baby carrots, mini peppers, baby cucumbers, and cherry tomatoes. Or you can buy a pre-cut veggie tray! If the veggies are ready in the fridge, there's a better chance you'll eat them. 2. Proteins! Try cooking a bulk batch of a protein option or two that can be used in different ways. Cook chicken in your slow cooker and then use it for sandwiches, chicken salad, or stir-fry. Cook some ground meat on the stove and use it for pastas, burrito bowls, or tacos. Hard-boiled eggs can be quick snacks or top salads. Cooked beans can be used in place of any of these ideas! Want to make it even easier? Grab a cooked rotisserie chicken at the grocery store and skip having to cook it yourself! Canned beans and fish are also low-prep options. 3. Whole grains! Whole grains bring in more fibre and nutrition than their more processed counterparts, but can take a smidge more prep. Try cooking up a pot of your favourite grain, like brown rice, quinoa, or barley. Use these to make a filling salad, to pair with a stir-fry, or for a bowl-style meal! To make it even easier, check out the microwaveable options in the grocery store. There are many low-prep whole grain options out there that can be ready in minutes! 4. A fun sauce! What makes a meal more satisfying? A sauce! And when our healthy food tastes good, we're more likely to eat it. Healthy fats from our sauces actually help us absorb more of certain vitamins from our vegetables and fruit! Try whipping up a quick homemade salad dressing, salsa, peanut sauce, hummus, or veggie dip. A quick internet search will give you thousands of recipes, or you can wing it and taste as you go! Meal prep doesn't have to be fancy and take a lot of time, and it doesn't have to mean boring meals! Try one of these super simple ideas to make healthy eating easier this week! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!