California Educator

December 2012

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lunch bag reinvented: Rotisserie chicken roundup: A $6 store-bought chicken can change your lunch bag in a big way: ��� Mostly homemade chicken soup ��� Healthy wraps with seared tofu or chicken ��� Superfood-inspired salads Turkey sausage, spinach, tomato and feta morph into three diferent dishes: ��� Whole-grain pasta with above ingredients ��� Quiche with above ingredients great with arugula salad ��� Sausage burger on ciabatta bun or made into meatballs and baked Other nutritious meals that can be made in minutes: ��� No-boil low-fat lasagna with ground turkey (make a pan and treat your fellow teachers to lunch this Friday!) ��� Quinoa salads with lots of colorful veggies ��� Superfood-inspired salads with pomegranate, blueberries, almonds, mushrooms, tomatoes, grilled salmon on a bed of spinach Greek yogurt and walnuts, sweetened with agave nectar. tofu. I pay attention to the good fats we all need, such as the fat in avocados, nuts and olive oil, which actually help absorb nutrients. Fiber is an important factor in keeping blood sugar levels stable. So, rather than drinking a glass of apple or orange juice, eat the whole fruit as one of your snacks. You get all the health benefits without the ���sugar spike and crash��� that can happen after drinking a glass of juice. What about the ���I���m the only one in the school eating healthy��� complex? The good news is everything you need is right there for you. Your school is full of experts. Everyone you need to live your best life is just down the hall from you. Rally together and start a break room task force. Get a team of teachers to work together to improve your lunchroom experience. Toss out the Sweet���N Low and Equal (may cause cancer in lab rats��� hello, what about you?). Bring on the stevia, which is a natural plant extract. Stock up on raw agave nectar to pour into your tea or over your yogurt. Raw is important, because once it is processed (heated to temperatures that will prolong shelf life), it loses nutritional value because it essentially turns into corn syrup. Chuck the soft drinks. Drink more tea. Pitch in to buy healthy snacks like almonds, dried fruit and Balance bars. How might this impact our students? Leading by example is a great way to effect Healthy snacks instead of vending machine items: ��� Roasted Romas filled with hummus ��� Tomato salsa with parmesan crisps ��� Nonfat Greek yogurt with agave and oats ��� Sliced apples and almond butter ��� Dried fruit and nuts (lots of fiber, keep blood sugar even) ��� Avocados or guacamole with baked tortilla chips or sliced vegetables change in the lives of our students and in California schools. Apples on a teacher���s desk are iconic for a reason. People view apples as symbol of variety, change, growth and strength. Also, without love and care the fruit cannot flourish, much like your students. Teachers play a vital role in the emotional, mental and physical development in a student���s life. So keeping an apple on your desk will not only set a good example for your students, it���s also a quick snack when you need it. What about my family���s lunches? Since you have made the decision to start treating yourself to a healthy lunch, why not treat your family, too? Encourage your family to participate in making lunches. Discuss the advantages to smarter choices. Point out people you see eating healthfully. Simply multiply your shopping list to accommodate your family���s needs. lar exercise and physical activity are hard to ignore. And the benefits of exercise are yours for the taking, regardless of your age, sex or physical ability. Check out these seven ways exercise can improve your life. ��� Exercise controls weight. ��� Exercise combats health conditions and diseases. ��� Exercise improves mood. ��� Exercise boosts energy. ��� Exercise promotes better sleep. ��� Exercise can be fun. Did someone say recess? Exercise controls weight, combats health conditions and diseases, improves mood, boosts energy, promotes better sleep, and can be fun to do with your family. Remember to check with your doctor before starting a new exercise program, especially if you have any health concerns. For more information, visit Should exercise also play a role? Want to feel better, have more energy and perhaps even live longer? Look no further than exercise. The health benefits of regu- or McCullough���s Facebook page PaulsKitchen. You can read a blog about the making of Paul���s book Roma-Therapy. December 2012 ��� January 2013 33

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