As summer winds down and kids head back to school for another exciting year of academics, this is the perfect time for a quick refresher course on how the body metabolizes food into fuel.  In Australia they call morning snack “morning tea” if it’s biscuits and vegemite (yeah, my kids basically starve when they serve this) or “brain food” when it’s fruits and vegetables.  

Think of it like this: just like a vehicle, our engines need gas to keep us running in order for us to perform the tasks that fill up our days. That gas, or fuel, is a byproduct of the foods that we eat and the process in which they are broken down. We fill our tank by eating balanced meals consisting of macronutrients: carbohydrates, protein, and fat. Our super smart pancreas secretes glucose from the foods that we consume and turns it into energy. If we are eating balanced meals at regular intervals, we will have stabilized blood sugar levels. However, if we eat too frequently, not frequently enough, or eat too many sugary or processed items, we will likely experience dramatic dips in glucose or blood sugar; noted by the “crash” we feel afterward.

Students and parents alike are susceptible to these dips in blood sugar. One of the best ways to prevent the unwanted crash is to ensure that meals and snacks throughout the day contain plenty of protein and fat. This is especially important for children.  When my kids get off the bus (or now when I return home with them), they both re-fuel on Daily Sunshine (specific for kids and portioned appropriately) or Shakeology (an adult portion, but they typically share it, or if very hungry, will drink their own).  They get 70 Superfoods and a perfect balance of carbs, proteins, fiber and fat to keep them going till bedtime.  I’ve seen evening meltdowns in our house almost disappear since this change!  There’s no price tag you can put on that!! haha

 Breakfast is the most important meal of the day (called “breaky” in Brisbane) and should always contain some high-quality protein. Eggs scrambled with veggies and served with a side of fruit are a great option instead of sugary cereals and will keep you, or your student, satisfied longer. Lunch selections should also provide a variety of nutrients. A salad of mixed lettuce and vegetables, some diced chicken, and avocado OR cheese, along with minimally processed dressing is a fantastic main course. Alternately, for students, veggie sticks with hummus are an easy lunch box option. Round it out with some yogurt or cheese and fruit to help keep hunger at bay and prevent that afternoon slump.  Making a change in their diet usually is a direct correlation to their behavior! Try it!! 

Also, carbohydrates should always be accompanied by a good fat source such as an apple with nut butter and non-stop snacking is a no-no. While three solid meals and a snack or two between meals is fine, you’re better off not “grazing” all day. Same for the kiddos. Less frequent meals allow our hunger hormones to regulate which leads to better health overall.

If you find yourself in a pinch or need to a quick, easy snack to feed your ravenous little soccer player after practice, here are a few more snack suggestions:

• Trail mix

• Yogurt with fruit and granola

• String cheese and grapes

• Minimally processed energy bar (Lӓra Bar and Rx Bar are great choices)

• Hummus and veggies

• Oatmeal balls or pumpkin muffins (from 21 day fix menu) See RECIPES tab on "my blog"
  
  You’ve officially been “schooled” on how to keep you and your students energized and passed the course with flying colors. You are ready to rock another school year!