Spine and Sports Medicine NYC

• Fresh Berries 
• Avocados/Guacamole
• Nuts (Brazil Nuts, Almonds, Walnuts)
• Oranges
• Asparagus
• Chai Tea
• Dark Chocolate

Via RealAge “Foods To Calm You Down Fast”

• Foods high in tryptophan (nuts, seeds, bananas, honey, eggs, dairy)
• Dairy snacks with carbs (milk and cereal, bread and cheese, yogurt and nuts)
• Keep your snacks small, late-night heavy meals will keep you awake
• Limit your high-fat foods, they disrupt sleep! (burgers, french fries, etc.) 
• Watch out for caffeine in chocolate, tea, and soda (don’t drink soda anyways!)
• Medication can disrupt your sleep (speak with your doctor)
• Take vitamins and supplements during the day, they can disrupt sleep
• Avoid alcohol (it helps you fall asleep faster but prevents you from restful sleep)
• Larger meals should come at least four hours before you sleep
• Limit your protein before you sleep, protein is hard for you to digest

• Whole-grain waffle with ricotta cheese and fresh peaches
• Quinoa, yogurt, fresh apple, and cinnamon parfait
• Breakfast BLT: half English muffin, turkey bacon, lettuce, tomato
• Greek yogurt with almonds and banana 
• Sliced apple with cinnamon and cottage cheese
• Spinach (or other veggies), 1 egg, 2 egg-white, light cheese scrambler

Via Joy Bauer “8 Energy-Boosting Breakfasts”

• Be social: Stay in touch with family and friends
• Take vitamin D: 75% of people don’t get enough
• 4 to 5 servings of fruits and nuts daily
• Keep stress levels down: 10 Best Ways to Ease Stress & Relax
• Eat whole grains
• Surround yourself by positivity, enjoy the small things
• Get a 15-30 minute walk/workout in daily 
• Get more sleep, takes 30-45 minute naps if you’re tired
• Weightlifting 3 times a week for 10-15 minutes can help
• Brush your teeth and floss twice a day, two minutes each time
• Feed your creativity: take a class, make a song, write a journal.

Via RealAge “Top 12 Ways to Make Your RealAge Younger”

• Fresh Berries 
• Avocados/Guacamole
• Nuts (Brazil Nuts, Almonds, Walnuts)
• Oranges
• Asparagus
• Chai Tea
• Dark Chocolate

Via RealAge “Foods To Calm You Down Fast”

• Harvard Public School Study showed that a daily serving of 50 grams of processed red meat (2 slices of bacon) was associated with a 51% increased risk of Type 2 Diabetes.
• Substituting one serving of red meat with a healthier protein source reduced the risk of diabetes by up to 23%.

Replace Red Meat with Healthier Proteins

• Fish
• Poultry
• Nuts
• Beans
• Lentils
• Whole Grains
• Low-Fat Dairy

Via Health Finder “Daily Hot Dog May Feed Diabetes Risk: Study” 

People these days are eating more and more fast-food. A recent study found that a third of food eaten by kids is cooked outside the home. School is around the corner and it should be our mission as parents to keep our kids and ourselves healthy by understanding how to make exciting and nutritious lunches. 

Pack a Healthy Lunch for Your Kids and Yourself

• Stock up on nuts, trail mix, granola bars, dried fruit, canned fruit.
• Buy fresh veggies, fruits, meats, and breads weekly.
• Include a treat: pudding, chocolate grahams, yogurt raisins.
• Plan a weekly lunch menu and ask your kids what they like.
• Pack the lunch the night before (except for sandwiches)
• Diversify the menu, get creative, and don’t forget dessert!

Keeping your kids and yourself interested and excited about a packed lunch can limit the need to seek unhealthy options at local fast-food joints. Make sure you include a side of veggies and a side of fruit with every lunch. Provide your kids (or yourself) with enough healthy food (and a treat) to get excited for lunch every day.

Via Emporia Gazette “Get Healthy Pack Your Own Lunch”