Category Archives: Nutrition Tips

5 Healthy Back-to-School Tips


After a long summer break, our teens will soon be going back to school. This is a great opportunity to create new healthy habits for your kids and the entire family. As experts in counseling families and teens, here are the top 5 tips we recommend to help you and your family get off to a healthy start:

#1: Set Early Bedtimes

It is very important that teens get a healthy amount of sleep each night to stay focused throughout the day. They also need more sleep than adults because they are in a time of very fast physical, intellectual, and emotional growth. To help your teen stay alert and focused, most experts agree that they get more than 8 hours of sleep each night. Sticking to a routine is important too, so don’t let weekends become a late-night free-for-all.

#2: Eat a Nutritious Breakfast

Most experts agree that breakfast is the most important meal of the day and should never be skipped. It is also a great opportunity for your teen to get a healthy dose of essential nutrients such as calcium, fiber, and calcium. To get your kids ready for breakfast each morning, consider making their bedtimes a little earlier each night so they have enough time to eat breakfast and whenever possible, can enjoy it together as a family.

#3: Stock up on Fruits & Veggies

Fruits and vegetables are rich in nutrients and low in calories! A healthy snack will also help your teen stay energized and alert during the day. To ensure your teen gets plenty of fruits and vegetables, we recommend you keep pre-washed produce available to simply grab and eat. Keep a bag of celery sticks and baby carrots or plenty of berries, grapes, apples, pears and bananas for your kids to snack on during the day. 

#4: Exercise at Least Twice a Week

It is important that your teen exercises regularly not only to stay fit but also to perform better in school! According to experts “exercise boosts academic performance in various ways: allowing kids to pay attention better and focus on their work; boosting self-esteem and mood; and increasing blood flow to the brain helping with memory and concentration.” We highly recommend that all our kids come to our Lean Teen Classes at least twice a week.

#5: Limit Liquid Calories

When it comes to building lifelong healthy habits, drinking 8 glasses of water is a must. Teens cannot replace water with juices or diet sodas! Water helps us stay hydrated and increases our metabolic rate which is important for weight loss. On the other hand, juices and diet sodas contain artificial sweeteners that are toxic and directly affect our hormone levels. Sugary drinks are simply empty calories and devoid of nutrients!

Maintaining Balance and Consistency

We will review these tips with our kids during the next few weeks as we prepare them for the new school year. If your family needs our help please call us at (704) 614-6700 or you can also enroll your teen for a Free Class. Being fit is all about learning balance and consistency and having the right guidance and support to be successful. Thank you for your support :)

5 Tips to a Healthy Thanksgiving

happy-thanksgiving
Celebrating Thanksgiving with family is one of our favorite time of the year! However, while the holidays are a time to get together with family and friends, every party and gathering is also an excuse to take a holiday from your healthy eating habits. Here are 5 nutrition tips that will help you and your family cut calories without depriving anyone of a true Thanksgiving feast:  Continue reading

Investing in our Parents

Do you know what the No. 1 way in which a parent can help their child lose weight and develop healthy habits? According to research, the best way for parents to help their children shed excess pounds is to be a healthy role model. This is why we are proactively investing in our parents!

According to Kerri Boutelle, professor of pediatrics and psychiatry at the University of California, “Parents are the most significant people in a child’s environment, serving as their most important teachers. They play a significant role in any weight-loss program for children, and studies confirm the importance of their example in establishing healthy eating and exercise behaviors for their kids.”

3 Things YOU Can do to be a Healthy Role Model: 

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Meal Makeovers

Any meal can be transformed into a healthy plate. Compare these meal makeovers and you will be amazed how just a few changes can make a big difference.

Here are 5 easy tips to follow to makeover any plate:
1) Add more fruits and vegetable to every meal.
2) Drink plenty of water or other calorie-free drinks.
3) Eat five smaller meals instead of two big meals.
4) Feel full by getting more fiber and nutrients.
5) Try healthy snacks and avoid empty calories.

Download:  Meal Makeovers

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