7 Steps To Commit Yourself To Losing Weight

Have you ever committed to losing weight and failed?

Losing weight is challenging, no doubt. More often than not, attempts to lose weight are unsuccessful. I have had many unsuccessful attempts myself and have worked with many clients who also struggle with staying on track. However, it is possible to meet your goals when you decide to commit yourself to finally losing weight.

I Will Lose Weight

Maybe it was a New Year’s Resolution.

Maybe you’ve tried different plans, exercises, tactics, and strategies and still, no success.

How about yo-yo dieting? Down 5 pounds this week, up three the next, down one pound the following week, and then back up 3 pounds the week after that.

It’s discouraging and depressing when you find yourself working so hard to lose weight and yet, nothing. You end up saying to yourself, “what’s the point of even trying? Nothing’s happening“.

You want it, you think it, but I’m going to be brutally honest with you here. The reason you haven’t lost weight is because you haven’t fully committed yourself to it.

How to COMMIT to LOSING WEIGHT

#1 Write It Down

Such a simple step but so often missed. Write your fitness goals down…now. Seriously, right now. Stop reading. Take a minute and write them down. It’s that important.

By writing down your weight loss goal, you’re taking responsibility for it and telling your sub-conscience mind that you’re serious. It’s no longer just an idea, thought, or wish. It’s written down and it’s real. 

#2 Announce It

Tell as many people as you can. Family, friends, neighbors, colleagues, strangers, whoever. The more people you tell, the better and here’s why.

By announcing it publicly you’re creating lots of accountability for yourself whether you realize it or not because now everyone knows what you’re up to and out to accomplish.

It also alerts those closest to you about what you’re up to so you don’t have to worry about offending them when you turn down an invitation to go grab a burger or a few drinks. Chances are they’ll make other suggestions for getting together because of your weight loss commitment that you’ve shared with them.

#3 Adjust Your Mindset

Adjusting your mindset includes both what you think and what you say.

When you commit to losing weight, focus on shifting your thoughts from “I can’t” and “this is hard” to “I can” and “I’m going to do this”. Your thoughts are powerful so make sure you’re using them to your advantage. Get rid of the words “I’ll try” too. You either do something or you don’t. No more trying.

You no longer “have to” exercise or “have to” eat healthy foods. Going forward, you “want to” exercise and you “want to” eat healthy foods.

#4 No More Junk Food

Whatever junk food you have at home, get rid of it.

Chips, cookies, ice cream, sugary drinks, everything. Give it away or toss it. By doing so, you’re getting rid of all distractions or temptations around the house. Now I’m not saying you can’t have an indulgence or two per week. When you do, go out to get it so that there’s nothing left of it in the house afterwards.

#5 Have A Plan

Telling yourself you’re going to lose weight isn’t a plan. It’s a statement.

It’s just like saying you’re going on vacation. You then have to decide where you’re going, purchase the plane tickets, book the hotel, car rental, make reservations for a show and maybe even dinner. You plan your trip.

Same goes for losing weight. It requires a plan if it’s going to happen. How many days per week will you exercise? What exercises will you do? What foods will you eat throughout the day? When will you prepare your food? Plan your weight loss.

When you fail to plan, you’re planning to fail. If you’re unsure about how to create a plan and stick with it, shoot me a message. I can break it down for you and recommend the appropriate approach for your goals.

#6 No More Exceptions

Exceptions destroy all weight loss attempts.

“I’m too tired today”

“I don’t have time”

“I couldn’t get up this morning”

“It was just one cookie”

“It’s just one happy hour“

No more exceptions. If you make an exception once, you’ll find yourself doing it again, and again, and again. Exceptions kill all progress and any hope for successful weight loss.

Just like you wouldn’t make the exception to not feed your child or a pet even on any particular day, there are no exceptions when it comes to your weight loss goals either.

#7 Have A Deadline

Set a date for when you will have successfully lost the weight. In step #2, when you announce it, announce your weight loss deadline as well. By doing so, you’re creating an incredible amount of accountability for yourself.

A goal without a timeline is just a dream. Have a deadline and commit to it. Take it seriously. Make it real, make it important, make it count.

Don’t Give Up

If you’ve tried several times to lose weight in the past and haven’t been successful, I encourage you to message me. I know you can do it and will do it with my coaching and simplified approach.

Start, today – message me right now. 

Don’t wait another day hoping, wanting, and wishing you could lose weight.

SaveSave

SaveSave

SaveSave

Diastasis Recti Awareness and Modifications

Until you have regained strength post-injury, here are suggested modifications.

Squats and Lunges

• During squats and lunges your core will want to bulge out and touch the thigh.
• So while doing these exercises, you need to take it slow and pull your core muscles in towards your spine before you lunge or squat. Keep those core muscles tight during each rep.
• When doing a Sumo squat, you must tuck your tailbone in towards your inner thighs and keep your back flat as you lower down

Upper Body

• Weighted moves are ok if your arms stay below your shoulders.
• If you are not recovered from your injury, you should not use weights on any move where your arms go above your head, like shoulder presses, or pull ups or lat pull downs because upper ab tears can happen with that much load on your core.
• You can do these movements without weights only.

Plank Position

• Full plank is not allowed when your injury is not yet healed.
• You must start on your hands and knees with your hands below your shoulders and knees directly below your hips. Make sure your upper back is not sagging so your shoulder blades are touching – press your upper back up and slide your shoulder blades towards your shoulder joints to rise up.
• Also, your lower back should not be dipping down, it should be held in a straight line by pulling your core muscles in.
• As you get stronger, you can move your knees back and your core can handle the extra load, just make sure you make a straight line from your head to your knees and tuck your pelvis.
• Then you can progress to a position where you can put one leg back into plank position and your whole body in a straight line with one knee down and alternate which knee is down.

On Your Back

• Do not go to a laying down position on your back by sitting on your bottom and rolling straight back.
• You need to turn sideways and use your arm to lower your down to laying on your side and then roll to your back. Reverse that to get up.
• No sit ups or V-ups are allowed.
• Always tuck tail bone and pull in your core.
• You can do core moves by modifying so that your head and one leg or foot is on the group.

An overview of these tips is provided in this video https://youtu.be/_vk0TD7G190

If you are doing the 21 Day Fix with me as your coach, request the modification videos I have for doing each workout with the appropriate modifications to protect your core and back.

SaveSaveSaveSave

SaveSave

I am a part of a multi-level HELPING company called Beachbody…you might have thought of my company as an MLM, but I have been doing this for a while and the mission of my company and my passion is HELPING. I walk the walk and invest in the people who need my help.

I couldn’t be more PROUD of what Beachbody stands for! I used to get nervous telling someone I worked for a network marketing company or MLM. Like they would think I was a part of some scam or something. But that couldn’t be farther from the truth. Once you hear the mission, you see the business model and you see the heart behind what we do, it’s truly an incredible opportunity!

Let me tell you why I am proud to be a part of Beachbody!

INTEGRITY. I have never been part of a more caring, compassionate and truly PASSIONATE group of corporate leaders who are committed to making sure that our mission is exactly what we practice and what we preach!

THE PRODUCTS WORK. We don’t promise a quick fix or a magic pill. We don’t take shortcuts in our products to reduce cost.I firmly believe (and have seen time and time again) that people looking to get healthy and lose weight and get in shape the RIGHT way will find success with Beachbody programs and products. I am living proof that the products and programs work! I know it works and that is why I continue to lead by example and show you hat you can do it too!

WE WORK WITH HEART! I show up everyday because I love the fact that this opportunity has allowed me to build my business at home, raising my kids, being present when they need me but giving me an opportunity to provide for our family in a non traditional way and on my own terms! Doesn’t that sound amazing?

I AM BETTER FOR IT! Beachbody has made me a better person! It has changed my mindset from the traditional path and it has shown me the limitless possibilities in life if you just BELIEVE in yourself and show up every day!

BUILDING RELATIONSHIPS. Beachbody isn’t just a job! It’s my passion and the people on my team have become my FAMILY! I can count on them and they can surely count on me!

This isn’t some facade that I am putting on! It’s not fake, it truly is real! I am so proud of Beachbody and our mission and even if it’s not your JAM I hope it inspires you to rock YOUR PURPOSE or FIND THAT “THING” that makes you feel alive and fulfilled in life!!

I just look in my kids eyes every day and know that I am leading by the very best example that I can lead and I pray that they will grow up to make an EVEN bigger impact than I can ever dream for them!!!

You can learn more about coaching here.

SaveSave

SaveSaveSaveSave

SaveSaveSaveSave

SaveSaveSaveSave

SaveSaveSaveSave

SaveSave

SaveSaveSaveSave

SaveSaveSaveSave

It is weird to be conscious of something you do, know its not serving you well, and not fix it. I haven’t figured out how to get to that last part, but I have become aware of my own sabotaging behaviors.

Let me start by telling a bit about my success story because I think it plays a part in my negative self-talk. Almost 2 years ago, I lost 30 lbs through Beachbody fitness and nutrition products with the help of a coach like me. It was weight that I carried for years after childbirth and struggled to lose on my own. I spent those years living in a cycle of disappointment with myself.

You see, I am a driven and disciplined person in many areas of my life. I was a serial academic having completed several advanced degrees and worked my way up the corporate ladder to a leadership position. I achieved all of that by setting my mind to a goal and being dedicated to the work that was required to achieve it. So that fact that I did not apply this discipline to my own health was a disappointment to me.

Luckily, I found the approach that changed my life and through the commitment I made to my coach and my accountability group, I finally put forward that dedication to myself. I lost the weight, I exceeded my fitness expectations, and I transformed the way I approached my life. I am more happy today than ever.

However, my insecurities didn’t just dissolve away with the weight. I have always struggled with my own self-image. Perhaps you didn’t know this about me…I hide it well with my out-going personality and humor. Humor has been my cloak of comfortabiity my entire life. I have come to terms with some of my insecurities and they don’t creep up and change my outlook on life…but not all of them.

I know what I have done is elevated my outlook on life so at least I am starting from a higher plateau. However, I am watching myself sabotage my personal achievement of fitness. I think what is happening is that my mind doesn’t know how to function in a high level of appreciation for myself. I can provide this to others and give them the credit they deserve and not allow them to discount their achievements…but not so much for myself.

Why is that? Why can’t we give ourselves the same credit we give others? I have watched myself standing at the pantry eating chocolate morsels or the kids’ sugar cereal at 10 pm at night. I have told myself to just stop and walk away, but I don’t. I tell myself that I won’t be able to make further progress with fitness or even maintain my current level if I stand here and “closet eat” after everyone is in bed.

Here is what I think is happening. I eat food that is bad for me at the worst time of day, I feel bad about myself and can continue to beat myself up about it. Here is the screwy part of insecurities…I am predisposed to NOT fix it. If I fix this, I won’t have this cycle of negative self-image and self-sabotaging behaviors. I don’t know why, but the cycle is easier to stay in than break out of.

So I don’t have a solution or a take away that can help people. I am just recognizing the messed up cycle my mind is working in. I recognize that it is keeping me from my goals. Why would it be so scary for me to reach my higher goals? You’d think it would be good to get out of the cycle. Maybe the scary part is that it will turn my mind to deeper issues? Is this a cover up?

So I will ask my readers…why is it so hard to break out of our insecurities? What are your methods for stopping self-sabotaging behavior?

Jenny Dobmeier is a fitness and nutrition coach sharing her real world challenges as a working mom trying to keep it all in balance. Her mission is help people who have lost themselves in the demands of their career and family gain control by offering personal support through a step-by-step approach that you can fit into your busy life.

SaveSave

Heading to a friend’s house to watch the big game this weekend? Even if you give yourself a little pep talk before you roll up to your buddy’s house, once the snack table is in sight, we know how it goes: all resolve goes out the window.

Take a cue from the players themselves: It all comes down to the game plan. Yes, the wings look fantastic and the cheese dip is calling to you, but there are strategies to stay healthy, have fun, and not derail your diet.

How to Make (Mostly) Healthy Food Choices When Watching the Game

1. Fill Up on the Healthy Stuff

Game day parties can have healthy snacks, too. Load your plate with cleaner options first, such as lean protein and veggies so you’ll stay full, recommends Katie Proctor, a registered dietitian. After you eat the healthy snacks, return to the snack table just once for a more indulgent snack, like a dessert or something cheese-based. By filling up on healthy snacks, you’ll be less tempted to indulge in the less healthy ones.

2. Be Picky When It Comes to Treats

“When I go to any party, I like to survey my options before digging in,” says Proctor. She recommends picking one or two snacks that really call to you and ditching the ones that aren’t. Look for the ones that are more unique or a dish that’s homemade, not something that looks like it came straight from a can or the microwave.

3. Drink Wiser

If, for you, watching the game is synonymous with drinking beer, Proctor recommends choosing a single, full-flavored craft beer rather than drinking multiple light beers. “Calorie-wise, it’s about the same,” she says, “but you may feel more satisfied in taste and fullness with the full-calorie beer, and less likely to reach for multiple.”

4. BYOD: Bring Your Own Dish

When you bring your own snack, you can choose the ingredients you’ll feel good about serving (and eating). Put a spin on traditional football season fare. Proctor’s go-to is buffalo cauliflower bites or bacon-wrapped dates stuffed with a bit of goat cheese. For grilling, bring leaner meats such as bison or chicken, or select a hearty, protein-packed bean chili.

Originally posted on the Team Beachbody Blog

The best defense is PREVENTION by maintaining a healthy diet and eat immune boosting foods year around…here are some tips!

1. Drink plenty of fluids. This prevents germs from having a place to enter the body because your respiratory tract is moist (I know, that word). The amount of water you should consume daily (in ounces) is equal to 1/2 your body weight in pounds. For example, if you weight 150 lbs, you should consume 75 ounces of water a day (150/2 = 75 oz). If you are sick, drink hot liquids like green tea, or broth.

2. Eat your protein. Protein is great for your muscles and your immune system. It provides the building blocks needed for the antibodies to fight off infections. Failing to get enough can leave your systems compromised. Protein can come from meat, legumes, eggs, chicken or nuts and seeds.  

3. Eat plenty of fruits and veggies. This gives your body all the antioxidants it needs to fight off infections and keep you healthy. Antioxidants seek out and destroy anything that looks suspicious. Lean towards choosing fruits and veggies rich in Vitamin C during flu and cold season.

4. Drink Shakeology. Many people do not get enough vegetables in their diet. Shakeology fills in those gaps because it is a dried whole food and the equivalent to five plates of salad and contains a bunch of antioxidants and phytonutrients…the natural stuff that prevents illness!

5. Get some exercise. Exercise trains your system to optimally fight stressors and allows you to be at a lower stress level when not under stress. Exercise also serves to boost your immune system because you sleep better. Check out my Fitness tab to learn more about the amazing programs I promote or see the All Access Pass to get access to all of them!!

OK…6 ways to boost your immune system. Here is your BONUS tip!

6. Sleep is necessary! Simply put, sleep deprivation suppresses immune system function. Our immune system is designed to protect us from colds, flu, and other ailments, but when it is not functioning properly, it fails to do its job. The consequences can include more sick days.

If you need help improving your nutrition, contact me about how I can help you with portion education and control and balanced meal plans for real life.

SaveSave

SaveSave

If someone asked you what the difference between Prebiotics and Probiotics was, would you have any idea? Me neither before I started doing more research about what I put in my body.

Probiotics are the good bacteria and are found in yogurt, cheese, sour cream, or kefir. Probiotics introduce these bacteria into your system and help the general function of your immune system, metabolism, blood, bladder, and bowel. But these bacteria are not self-reliant.

Probiotics need fuel and for that you have Prebiotics. Prebiotics are the little fibers found in specific plants that Probiotics feed off of. Some of the best foods containing Prebiotics to keep your Probiotics well-fed are RAW (because they lose their fiberous make up when cooked) chickory root, garlic, leeks, onions, asparagus, bananas…and Shakeology.

Shakeology is a great way to get your Prebiotics, Probiotics, and other digestive enzymes all in one tasty treat. It is full of Prebiotic plant fiber, probiotic nutrients, and other superfoods to make your gut happy!

You can learn more about the other benefits on my Shakeology Benefits page and my Shakeology Value page.

Building healthy habits starts now! With our busy lives, it is so easy to put pre-packaged processed foods into our kids’ packed lunches or add money to their hot lunch account at school. But the nutritional value of those convenient options are less than desired for our little ones.

I also know how hard it can be to pack variety because of those picky eaters! So here are a bunch of ideas to choose from…you can make substitutions that your kids like if the example I give doesn’t work for your kids. Hopefully these ideas will give you some options to add to the regular old PBJ! Make sure to change it up!

Guideline: Pick from these ideas below, most of which serve as a main dish. And add at least one fruit or veggie side and either a healthy fat (cheese, PB, hummus) or carb depending on what the main dish is. I like to add crunchy, raw veggies with a dip like hummus or ranch dressing, apple slides or cubed watermelon, etc. or if the main dish doesn’t have a carb, I will add whole wheat crackers.

Pizza Roll Ups: roll ups are a great alternative to sandwiches!

• 1 8-inch whole-wheat flour tortilla
• 2 tablespoons prepared pizza sauce
• 3 tablespoons shredded part-skim mozzarella

Place tortilla on a plate and spread pizza sauce over it. Top with an even layer shredded cheese on top (maybe even a layer of spinach) and pepperoni if your kids like it. Microwave until the cheese is just melted, about 30-45 seconds. Roll the tortilla up and let cool for several minutes before slicing into pieces, if desired.

BBQ Sandwich or Wrap: Toss leftover, cooked chicken with barbecue sauce and crunchy carrots for a healthy lunch (and I love that it uses leftovers!!).

• 1/2 cup shredded cooked chicken
• 1/4 cup shredded carrots
• 2 tablespoons barbecue sauce
• 2 teaspoons ranch dressing (see recipe below)
• 1 small whole-wheat sandwich bun or tortilla

Combine chicken, carrots and barbecue sauce in a bowl. Spread ranch dressing on the bun. Top with the chicken mixture and lettuce.

Strawberry & Cream Cheese Sandwich: Sliced strawberries and cream cheese come together in a sandwich that’s healthy but tastes like a treat.

• 1 tablespoon cream cheese
• 1/4 teaspoon honey
• 2 slices thin whole-wheat sandwich bread or a round sandwich thin
• 2-3 medium strawberries, sliced

Combine cream cheese and honey in a bowl. Spread cheese mixture on bread slices. Place sliced strawberries on one side and combine two slices.

Skewers: These are so fun and really change things up for your kid! I cut off the pointed end after I make these to avoid sending my kids to school with potential weapons!!

• 1/2 ounce cubed roasted deli turkey
• 1/2 ounce cubed cheddar cheese
• 1/4 cup grapes
• 6 dried apricots (maybe they’ll eat them! If not, you can cube apples)

Thread turkey, cheese, grapes and apricots (or apples) onto a wooden skewer. Super fun!

Crunchy Deli Roll Ups: Love roll ups and this adds a nice salty crunch in one punch.

• 2 slices deli turkey breast (about 1 ounce)
• 2 teaspoons honey mustard or hummus
• Pepper to taste
• 2 sesame breadsticks

Spread each slice of turkey with 1 teaspoon mustard/hummus and season with pepper. Wrap each prepared turkey slice around 1 breadstick.

Sweet Treat: Crunchy wheat cereal, pretzels and almonds coated in bittersweet chocolate makes a sweet-salty but also healthy snack.

• 1 cup Wheat Chex cereal (2 ounces)
• 1 cup pretzel sticks broken in half (2 ounces)
• 1/4 cup salted roasted almonds (2 1/2 ounces)
• 3 tablespoons bittersweet chocolate chips, melted

Combine Chex, pretzels and almonds in a medium bowl. Drizzle with melted chocolate; stir to combine. Spread the mixture on a wax paper-lined baking sheet and refrigerate until the chocolate is set, about 30 minutes. Refrigerate in an airtight container for up to 5 days.

Healthier Ranch Dip: to serve with raw veggies in their lunches or as a spread on sandwiches or wraps. By using nonfat buttermilk and low-fat mayonnaise for the creamy base you cut the fat substantially and eliminate the saturated fat. It only takes 15 minutes to make and keeps for 5 days so it’s perfect for a healthy snack in a pinch.

• 1/2 cup nonfat buttermilk
• 1/3 cup low-fat mayonnaise
• 2 tablespoons minced fresh dill, or 2 teaspoons dried
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard
• 1 teaspoon honey
• 1/2 teaspoon garlic powder
• 1/8 teaspoon salt

Whisk buttermilk, mayonnaise, dill, lemon juice, mustard, honey, garlic powder and salt in a medium bowl until combined. Serve the dip with vegetables of your choice.

Protein Pancakes: We make my protein pancakes ahead and refrigerate them to use as snacks or quick breakfasts on the go. One day I came up with the idea to smear with a peanut butter and honey mixture and make a sandwich. Delish!

• JennyDobmeier.com/protein-pancakes/
• One batch makes about 6 medium pancakes (3 sandwiches) so if your kids love them, make a double batch!
• Mix equal parts natural peanut butter and raw honey.
• Smear one pancake with peanut butter mixture and top with another pancake.

PB Banana Roll Up: My son loves these! It is a great main dish in his lunches. My daughter, on the other hand, does not like bananas. For a snack I will make her this with sliced apples but it doesn’t go well in her lunch because the slices fall out.

• JennyDobmeier.com/peanut-butter-banana-roll-ups/

Meatball Sandwich: Another great idea for left overs!

• 2-3 leftover meatballs, depending on size
• 1 wheat hot dog bun
• 1-3 tablespoon of sauce

Place meatballs into the bun and spread a small amount of sauce in the bun.

Pizza Quesadilla: This is another great way to change up your kids’ main dish from sandwiches.

• 1 8-inch whole-wheat flour tortilla
• 2 tablespoons prepared pizza sauce
• 3 tablespoons shredded part-skim mozzarella

Place tortilla on a warm griddle and spread pizza sauce over half of it. Top half with an even layer shredded cheese and pepperoni if your kids like it. Heat until the cheese is just melted and fold tortilla over. Let cool for several minutes before slicing into triangles.

Turkey and Cheese Pinwheels: roll ups are a great alternative to sandwiches!

• 1 8-inch whole-wheat flour tortilla
• 2 slices deli turkey breast (about 1 ounce)
• 1 slice of cheese
• Ranch dressing (recipe above) or Hummus

Spread about 2 teaspoons of ranch dressing or hummus on wrap. Top with turkey and cheese. Roll the tortilla up and slice into pinwheels. Place in container facing up for a fun view!

I hope you have fun with these ideas! Happy lunching!

When overeating of carbohydrates occurs, the carbohydrates are converted to a form called glycogen and stored in the muscles and liver. If the liver and muscles are filled to their maximum capacity with glycogen, then any excess carbohydrates consumed will be stored as fat. In order to keep your weight in check, you should completely avoid binge-eating altogether. But, if it does occur, here are some tips to recover:

• Be kind to yourself. We all make mistakes. Negative self-talk will likely make you repeat the cycle rather than recover from it. 
• Drink a lot of water the following day to flush your system and stay hydrated. 
• Burn off some of that stored glycogen before you start to feed your body excess carbohydrates. Try to exercise in the morning before you eat anything so you don’t overload your body with excess calories to be stored as fat.
• Don’t deprive yourself of eating the next morning, just make sure you eat the RIGHT food!
• The Right Food! Eliminate carbohydrates from your breakfast the following morning. For lunch, have some salad, fiber, a small amount of protein (chicken breast, turkey breast, egg whites, fish, etc) instead of carbohydrates. 
• Get right back to eating a balanced diet today!

And, again, be kind to yourself.

We all work hard to be role models for our kids and we want to teach them how to make healthy choices, show them the importance of being active, and more. Here are 5 ways you can help your child to learn the importance of eating healthy and being active.

These five ideas are in no way comprehensive, so share your own in the comment box below.

1. Exercise In Front of Your Kids
I have noticed this benefit first hand after transitioning from going to the gym a couple of times a week to working out at home with Beachbody programs for 30 minutes a day.  One of the many benefits of working out at home is that your kids can see you pushing yourself, getting sweaty, and reaching for goals. Actions speak louder than words when it comes to good habits.

2. Bring Your Kids to the Grocery Store
Healthy eating starts with the food you buy. You can begin setting an example for your kids by filling your cart with fruits and veggies, healthy fats, proteins, and whole grain carbs – and less of the sugary cereals and snacks. Your kids will begin to see the balance of healthy choices from the start!

3. Cook with Your Kids
Nothing beats a home-cooked meal. Have fun in the kitchen making healthy meals and holiday treats with your kids. Talk about the importance of each food group for your overall health. This will set a foundation for good decision making when your kids grow up.

4. Pack Healthy Lunches and Snacks
Healthy food helps kids perform their best in school and on the playground! Healthy sandwiches with low-sodium deli meat, hummus and cheese or natural peanut butter and slide strawberries or bananas on wheat toast are a great main dish. Fruits like apples, oranges and grapes travel so well. Also raw veggies like carrots and green peppers are a staple in our lunches. I always serve my kids milk in their thermoses.

5. Make Holidays Healthier
Holidays are about family and fun. I have some great holiday treat substitutions in the recipes section of this website. Make sure kids are having fun but cooking treats with them and also talk about the healthier substitutions you are making in your recipes that allow for better overall health. Again, it builds an awareness and foundation for healthy choices when you aren’t around!

I hope this article helped you! Please post other healthy lunch ideas or ways you help your kids learn healthy habits!