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5 Squares Newsletter |
June 2009 |
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Quick Links
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 Greetings,
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I
hate to
brag here, but my 3-year-old has quite the
healthy palette. Friends are always amazed
when they ask me what my daughter ate for
dinner, and I reply, "wild salmon and
collard greens" or "tofu and broccoli
sauté". You see, since she was born, I have
only had 5 Squares in my home. Lean proteins
and yummy vegetables have always been in
abundance and therefore a no-brainer for her
to enjoy. Don't get me wrong, she loves her
"mac and cheese" too but will even eat it
mixed with broccoli or spinach.
Healthful eating habits begin with you.
Check out our nutrition article this month,
10 Healthy
Eating Tips for Your Kids. It's never
too late to make changes in your home.
I recently met the owner of
Mini Chef,
a unique company geared to children. It is
all about fostering an interest in good nutrition through hands-on
cooking activities. We have partnered with
Mini Chef this month, so read on to learn
about the company's
exclusive
offer to 5 Squares readers. You can
enlist the help of your kids in preparing
this month's recipe,
Strawberry
Gazpacho. Make it a fun family
activity and enjoy a delicious, healthy
treat. Also, try your hand at some free
online
trivia games and help out hungry
humans, dogs and cats.
Don't forget that our 5 Squares Choice™
special offer,
saving you
$250, ends June 30th. See below. You
still have time to take advantage of this
great deal.
Happy
Eating!
Monica Lynn
Nutritional expert and Founder of
5
Squares
P.
S. Feel free to
email
me your feedback and
questions and forward this newsletter to
friends using the blue "Forward email" link
at the bottom of your email. |
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Nutrition:
10 Healthy
Eating Tips for Your Kids
Did you know that 20% to 30% of children in
the US are
overweight? The number has actually tripled
in the last
20 years.
Check out our 10 simple tips on how to
motivate your
kids to eat right and actually enjoy it.
As we all know, obesity leads to many
serious diseases including heart disease and
diabetes for kids and adults. No pressure
here, but studies say that parents are the
primary influencers of children's eating
behaviors and attitudes. While this is no
surprise, it is something to consider as you
think about how to instill good nutritional
habits for a lifetime of healthy eating.
Not to say that it is all up to you, the
parent. Your community and school are also
part of the equation. Let's face it, though,
many habits start in the home. And it is not
just about your child's diet. Other factors
that contribute to weight issues are
physical activity, emotional issues, stress,
family dynamics, finances, and social
pressures. The important thing to remember
is that your child's attitude towards food
will carry forward to adulthood. This means
that introducing the concept of good
nutrition as early as possible will have
long-term benefits for years to come.
You may even have very basic questions like
"How do you even know if your child is too
heavy or too skinny? Won't little Charlie
just grow in to his weight?" The following
tips address these questions and give you
some easy ways to promote healthy eating to
your family.
1.
Check with
your pediatrician. Your doctor will
evaluate your child's Body Mass Index (BMI)
and consider your child's percentile ranking
in combination with your family's height and
weight history.
2.
Resist the
concept of a diet for your child.
Remember experts say that unless
specifically prescribed by a doctor,
children should not go on strict diets.
Instead, slowly shift their (and your)
eating patterns to a healthier one. Simple
changes like adding extra fruit and
vegetables, eliminating sodas, and adding
more family physical activities can, over
time, make a positive impact. The more
gradual the changes are, the more likely
they will stick. And this applies to you,
too.
3.
Provide a
wide variety of fresh fruits and vegetables.
Know that the fresher the produce is, the
more flavorful it is. Kids can learn to love
fruits and vegetables, even exotics, if
given the chance to experiment. Take them
with you and involve them in shopping at the
grocery store and at your favorite farmers'
market. Give them the ability to choose new
kinds of produce to try.
4.
Don't
forget drinks. Sodas and some juices
are an easy way for your kids to gain weight
with empty calories. Remember you are
helping to create their preferences, which
will be even harder to break as an adult.
Focus on water, 100% juice and milk for
kids. Children who are two years old and
younger can drink whole milk unless your
pediatrician recommends otherwise. Kids
older than two can have skim, 1% or 2% milk.
Keep your kids hydrated before, during, and
after sports activities, especially when it
is a hot summer day.
5. Put
your kids to bed early. A study at
the University of Montreal showed that 25%
of children getting less then ten hours of
sleep a night were overweight by the time
they were six years old. The percentage of
overweight children decreased with 10 and 11
hours of sleep. 11 hours were better than 10
hours. Researchers believe that lack of
sleep produces hormones that increase your
kids' appetites. This also applies to
adults. "Lights out early" is great advice
for everyone.
6. Be a
role model for a healthy lifestyle.
No matter what you say, your kids will mimic
what you do. It is just the way it is, so
get on board with healthy eating yourself.
It will make a world of difference with your
kids and will be better for you in the long
run.
7. Provide
nutritious food five times a day.
Ideally, everyone should be eating
breakfast, lunch, and dinner with one snack
between breakfast and lunch and one snack
between lunch and dinner. This will keep you
and your child's metabolism running at top
speed.
8. Shop
for healthy snacks. Choose snacks for
both at home and on the go. You won't always
have time to whip up a delicious fruit
smoothie, so also think "quick and mobile."
- At Home: low-fat milk, frozen
berries and banana smoothie in a
blender; low-fat cheese and grapes on a
pretzel kabob; grated parmesan cheese
sprinkled on hot popcorn; yogurt parfait
with layered low-fat vanilla yogurt and
mandarin oranges or blueberries; and
peanut butter on apple slices (keep the
skin on the slices for added nutrients),
celery sticks, or carrots and top with
raisins. (American Dietetic Association)
- On the Go: nuts, raisins,
cranberries, dried apricots and granola
in small zip-lock baggies; low-fat
cheese sticks and crackers (choose
low-fat crackers); baked goldfish; and
even whole grain cereals. Also look for
low sugar versions of granola bars,
fruit bars, and applesauce or other
fruit cups.
9. Keep the cupboard full of the good
stuff.
You and your kids can't eat what you don't
have. If you don't bring junk food into the
house, the chances are you will have an
easier time promoting the good-for-you food.
On the flip-side, don't be too stringent
regarding treats or life will turn in to a
battle with your kids. Moderation is the key
here.
10. Make
meals fun. If you are too busy to
cook a meal at home, bring a picnic to your
child's game or create a buffet-style dinner
for a change of pace. And try to save
arguments for after dinner. If you take
anxiety out of the eating environment, your
child will not associate food with
stress.This also includes turning food in to
rewards or punishments, which can become
sources of pressure for your child.
Please contact us, if you have any questions.
You can
email
us or call us toll free at 1.866.5.WE.COOK
(1.866.593.2665).
You can also visit our
archive page for past newsletter
nutrition articles.
The health
information provided here is for informational
purposes only and is not intended to substitute
for seeking professional medical care.
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Mini Chef
Cooking Classes
Are you looking to add some culinary fun
to your kids' lives and at the same time
ignite their interest in nutrition?
Mini Chef helps kids of all ages develop a love
of cooking through cooking classes and birthday
parties with age-appropriate menus and
activities. Located in New York City, Mini Chef
is a culinary playground for children and
adults. It's all about fostering an interest in
learning about good nutrition through hands-on
cooking activities.
If you are looking for a unique option for
birthday parties where you receive full service,
Mini Chef provides invitations, a cooking
activity, entertainment, goody bags, and catered
food. The company operates from select
restaurants in New York City and can also come
to your home or favorite location. There is even
a Mini Chef Camp, so your children can have some
extra foodie fun this summer.
Give your child a chance to create healthy food
with Mini Chef's offer this month. For 5 Squares
readers Mini Chef will provide one free class to
your child. This offer expires June 30th.
For further information, visit
www.minichefnyc.com, call 212.727.2703, or
email info@minichefnyc.com.
You can also visit our
archive page for past newsletter articles
on resources. |
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Recipe: Strawberry
Gazpacho
A refreshing treat that is easy for you and your
kids to whip up.
This recipe is bursting with healthy ingredients
and is perfect for a hot summer day.
Ingredients
1
lb of fresh strawberries
The juice of 1 lemon
7 mint leaves
1 tablespoon of agavé syrup (Add if you like it
sweeter.)
A handful of raspberries
A half a nectarine
2 graham crackers
3 tablespoons of pistachio oil (Of course you
can omit it or replace it with olive oil.)
1 tablespoon of balsamic vinegar
Preparations
1.
Start by blending the fruit with the lemon
juice.
2. Add all other ingredients finishing with the
crackers. You want to get a little crunch.
3. Yum, enjoy!
Note: If you want to freeze the gazpacho to make
popsicles, omit the oil and leave some of the
fruit for chunks.
Makes 4 adult servings, 6 servings for children,
or 6 to 8 for popsicles.
You can
also visit our
archive
page for
past newsletter recipes.
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5 Squares Choice™ Meal Plan &
Special $250
Savings
5 Squares Choice™ is a new meal plan
specifically designed for women over 40
but loved by all.
This healthy eating plan is an
innovative approach to weight loss.
The plan includes
the
UltraLean Glucose Balance bar,
dairy and extra fruit. Check out our very special offer just
for our newsletter readers and save! You can jump into the
swimsuit season with both feet!
During the months of May and June, prepay for 6 weeks of the
Choice plan and get free Saturdays. You will
save over $250!
Email us or call us at 1.866.5.WE.COOK (1.866.593.2665)
for further information. We would love to help you feel
healthy and look your best this summer. |
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Play for Free & Donate Food
 Play online games for free and donate
food to needy people, dogs, and cats.
-
www.FreeRice.com: Help end hunger.
This is a free trivia game where your correct
answers trigger rice donations through the
United Nations World Food Program.
-
www.FreeKibble.com and
www.FreeKibbleKat.com: Join in on the free
fun with these two daily trivia game sites. In
both cases, just playing is a win-win for the
animals. Your right or wrong answer signals Free
Kibble to donate kibble to dogs or cats. A
12-year-old girl started these two sites with
the help of her parents after she heard about
the success of the Free Rice program. Go ahead.
Throw the girl a bone and give one of these
sites a shot. It only takes a minute and is a
worthy cause.
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SAVE $250!
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Spring into
bathing-suit shape with our new 5 Squares Choice™ meal
plan!
If you are approaching 40 or older and have been
struggling with weight gain, try our new healthy eating
plan. See above for further information about the plan
or call us.
During the months of May and June, prepay for 6 weeks
and get free Saturdays. You will save over $250!
Please mention this newsletter when you call. This offer
expires June 30, 2009 and cannot be combined with any
other offer.
Call us at 1.866.5.WE.COOK or
email us to get started now. You can also use the
blue "Forward email" link at the bottom of your email to
give this offer to your friends.
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Offer Expires: June 30, 2009
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5 Squares™ healthy eating plan is a
weight management program
designed to help you manage your eating habits and achieve
personal weight and health goals. We take all of the
guesswork out of eating properly by eliminating the
opportunity to make wrong choices.
Our expert chefs prepare
guilt-free,
delicious food, which is delivered right to your door
before 6 a.m. Because you have your five meals for the day
(3 meals plus 2 snacks), you have the power to eat the right
foods, the right amount, and the best nutritional calories.
The 5 Squares monthly e-newsletter is a great resource for
nutritional advice;
quick, healthy-lifestyle tips; recipes; resources and
special offers; and
5 Squares promotions.
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Email us:
Info@5Squares.com
Call us toll-free:
1.866.5.WE.COOK (1.866.593.2665)
Visit us:
www.5Squares.com
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