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Trisha Villarreal
English 2010
Reflective Essay
Course Objectives:
We were asked to assemble as a group, choose a leader, and choose a topic we
wanted to write about. At that point we had to suggest topics we were interested in. Not
everyone agreed, but the majority of us chose to make our topic on “A Healthy Lifestyle:
Educating parents and children”. Under that topic we would then choose subtopics and
assign everyone to a subtopic. That way we keep it organized and let group members
write about whatever they are interested in. We were all confused in the beginning and
didn’t know what was required. As a group leader I felt responsible and wanted our
group to succeed, so I read up on all of our assignments. We were all responsible to
write a report that was 5-7 pages on our topic and in addition write a position/proposal
paper between 6-8 pages that deals with an issue of concern. Later we were also asked
to choose between a Profile, Memoir, or Review, in which I chose memoir. Following
that we learned about the format and genres of pamphlets, brochures, fact sheets,
posters, and letters to public officials and or organizations. As a group we did a good job
choosing different genres. I chose to do a pamphlet. We were asked to cite all of our
work in MLA format and to write our papers in MLA format. After writing the papers we
were first asked to post a draft and with every draft we were asked to use the formal
method of doing a peer review on two of our group members.
Decisions made as I chose the issue of concern and the topics for each assignment:
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I organized the subtopics for our group and placed each member in the group where
they were most interested. At that point I decided to choose to write about Nutrition,
partly because we needed another person to write about it and partly because I am
interested in it. I have a family and I am always trying to find ways to get my family to
eat better or try new things. I figured all the research would help me out in my personal
life as well as with the report. I decided to focus on at home nutrition with my first report.
Basically on how parents or caregivers can plan, purchase, and prepare ahead of time
to help their families eat better and I also focused on how to get picky eaters to eat their
food. On the position/proposal paper I decided to focus on school. Typically if our kids
aren’t at home then they are at school for the majority of the day, so I made my focus on
the topic of school lunch. I chose to write a memoir because I have learned a great deal
personally about the importance that exercise, nutrition, and sleep play in our life. It
helps us to be the best we can be and helps us to have a positive and healthy outlook
on life when we have a balance in our lives. Finally, I chose to do a pamphlet for my
final genre. I wanted to do something that was targeted toward kids and parents. It was
a reminder to help them make healthy choices when choosing snacks and give them
ideas.
Peer Review Suggestions:
To keep it organized we tried to have each person review their peer that is writing on
the same subtopic, and then choose anyone else they want to review as well.
Unfortunately we weren’t always great on doing the peer reviews, especially in the
beginning, but I think we got much better as a group as the weeks went on.
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I am grateful for peer reviews. It really helped to have another mind analyze my papers
and give me feedback. Andrew and Steve were the group members that reviewed my
papers. Their insight helped me know what I needed to fix and how to do it the right
way. I have to admit I learned a lot about writing papers from their reviews. How to grab
my reader’s attention and make it more organized so that it is easy to understand. I
learned how to write in the MLA format, and also how to do in-text citations, how to
include links to pictures, etc. I am not very tech savvy when it comes to writing papers
and it helped to have my peers show me what I need to do to make it better. Steven
had some “GREAT” graphics as did Andrew. While I am aware that presentation is a big
part of the report, I hope that those of us who are not tech savvy don’t get a lower
grade.
I was also able to review Keith’s and Steven’s paper. Reviewing them helped me know
what was required. I feel like I learned so much each week with the different genres and
formats. It challenged me to learn new things and it helped to be critiqued and critique
someone else as well.
Changes I made as I revised my documents:
I spent a lot of time on these papers, researching, writing, rewriting as I reviewed my
paper. I had to add subheadings into my papers to add organization and clarity. I also
had to figure out how to add visuals with the link attached. I had to revise a certain
paragraph in my report on nutrition. I had a paragraph where I made suggestions and
they weren’t very clear, so I had to go back and write it better and cite it better. In my
position/proposal, I started writing my paper and then wanted to add an analogy that
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would help readers understand the importance of putting good food into their bodies. At
that point I went back and added the car analogy, which is what I opened my paper
with. My memoir was perhaps the most difficult to write because it was so personal and
brought back so many feelings. Regardless of the difficulty I felt it important to share
how exercise, good nutrition, and sleep were key items that helped put me back on my
feet. With my pamphlet I had to revise that again and again, trying to make it something
that was presented well, contained adequate information and was easy to read and
understand.
Process of putting together my final portfolio:
To be honest I am tired of looking at my papers! I have edited them again and again, cleaned
them up, and reorganized them. I have to admit that they look much better than they originally
did! I am proud of my progress and while they might not be perfect I think I did a great job. The
papers were very educational in terms of information and format. I put a lot of work into this
class, not only with my papers, but as a group leader as well. This class has pushed me to learn
new things, and there were many times it was difficult and frustrating, but I am grateful for the
growth I have made and the things I have learned.
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Trisha Villarreal
Report
Encouraging our kids to eat healthy
When it comes to nutrition, “Plan, Purchase, and Prepare” ("Healthy eating on a
budget") are the three words that would benefit all of us if we would incorporate them
into our lives. Most of us don’t
think about what we are going to
eat for the day. We wake up,
browse through the cupboards,
the pantry, the fridge, and typically
grab whatever looks appealing.
Then we go throughout our busy
day doing the same thing without
thought, putting food into our mouth that is quick, cheap, convenient, processed, and
often filled with grease. We typically don’t realize how important good nutrition is until
we see the side effects of an unbalanced and unhealthy diet in ourselves or those we
love.
Today in society it is easy to see that these habits not only affect us as adults,
but our children as well. The United States Department of Agriculture stated, “More
than one-third of children and more than two-thirds of adults in the United States are
overweight or obese…this is a crisis we can no longer ignore”. ("Usda press release")
While it is important to recognize that obesity is detrimental to our physical health, I feel
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it is just as important to acknowledge how it impacts us mentally and emotionally as
well. Eating healthy along with exercise gives us more energy, allows our bodies and
minds to function properly and gives us a positive outlook on life. For that reason,
“improving our eating habits is not only good for every individual and family, but also for
our country.” ("Usda press release")
Dietary Recommendations
In order to have a well-balanced diet, we need to first look at the dietary
recommendations and make that our daily guide. Below is a chart illustrating the
amount of portions we should consume in a day, based off a 2,000 calorie
diet.
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Keep in mind that because all of our bodies are different, our daily recommendations
will vary. To determine that you will need to consider: weight, height, age, and gender.
Eating on a budget
Knowing what foods are healthy and the portions we should eat is one side of the
equation, having the resources to buy them is another. Many complain that eating
healthy is too expensive, and therefore cannot afford to buy fruits, vegetables, lean
meats, etc. One thing to remember, if we eat poor food we will have poor health
eventually, which in the end will cost us even more money.
Choosemyplate.gov has an article called “Healthy eating on a budget”, it shows
us that it’s possible to stick to your budget and get healthy foods, but that we need to
“plan, purchase, and prepare” ("Healthy eating on a budget") ahead of time. Here are
some steps they list, “Planning includes: making a grocery list, planning meals and
snacks for the week, checking for sales and coupons. Purchasing groceries: stick to the
list, buy store brands if cheaper, purchase in bulk, and choose fruits and vegetables in
season. Items available all year long that are cost effective include: beans (protein)
carrots, greens, potatoes (vegetables), apples, and bananas (fruit).” ("Healthy eating on
a budget") Taking the food you have purchased and dividing it into portions will allow it
to stretch further. Preparing snacks ahead of time will make them quick and easy to
grab before heading out the door. When “Preparing for meals make a large batch of
your favorite recipes, and then freeze them in individual containers.” ("Healthy eating on
a budget") Also, if you have leftovers, remember they can be wonderful! Pull out your
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cookbook and browse through your recipes that can incorporate your leftovers. It will
push you to experiment and try new recipes.
Picky Eaters: How to get them to try new foods
Speaking of trying new things, that is another challenge most parents face along
with anyone else trying to alter their diet. As a mother of two, I continually try to
introduce new foods to my
children, especially when I
know it is good for them. In
fact, my oldest daughter
loves meat! It is probably
her favorite part of the meal.
The other day I bought
spinach leaves for salad,
and when it was time to eat dinner I put spinach leaves on her plate next to the meat.
She avoided them during the first half of the meal. I then told her she needed to eat her
salad as well. She said, “But mom, I am a carnivore, carnivores don’t eat lettuce.” I
knew that she didn’t hate vegetables because she always eats them. Rather it was her
fear of trying something new. It brought some humor to the dinner table! The good thing
is that when I introduced it to her again another night she was still a little skeptical, but
did a much better job eating the spinach leaves.
An article in The Seattle Times written by Charles Stuart Platkin says, “Food
preference is mostly an acquired taste, which means repeated exposure to a new food
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— as many as 10 to 15 times — may be required to develop a food fondness, says
Marcia Pelchat, a food expert at Monell Chemical Senses Center in Philadelphia.” I
recognize that regardless of how many times a new food is introduced, there is a good
chance they may never like it. If that is the case, I think it is best to leave that alone and
move on to different things. In addition to repetition, food needs to be fun for kids.
The NDD (Nutritional Deficit Disorder) Book written by William Sears’s lists
“Twenty ways to introduce new foods to picky eaters.” Here are some of their ideas:
“Dip it: use cheese sauces, hummus, yogurt, etc., Shape it: make apple moons,
avocado boats, banana wheels, broccoli trees, etc., Sip it: slip in nutritious foods into a
smoothie, Grind it: grinding vegetables, flaxseed, sunflower seeds, fruit and other
healthy foods gives you a chance to add more nutrition to their diet., Cook it: let your
kids help you prepare dinner, it just might make them more interested in eating it.”
These are just a few of many great tips, above all, it is important to let picky eaters
experiment with food, touch it, kiss it, taste it, mix it, etc.
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Baby steps, one step at a time
Making changes for the better needs to be a change of life, rather than merely a
diet followed for a month or two. Changing our diet requires patience and will take time.
It is important to take baby steps, for example, while trying to substituting brown rice for
white, you could add brown rice to your diet, maybe once a week, then twice a week,
and so on. Also, choose the things that are the easiest to change and start there, like
replacing soda for a low-calorie flavored water. Maybe even decide to eat on a 90/10 or
80/20 plan. Meaning that 80% of the time you will eat healthy and 20% of the time you
can allow yourself to indulge in some of your favorite foods that aren’t healthy.
“Choose My Plate.gov” was formerly known as “MyPyramid.gov”, along with changing
their name; they have also added a new image. The image to the left is the model
image. Harvard Medical School took the image and expanded on it which you will see in
the image to the right.
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“MyPlate can help prioritize food choices by reminding us to make half of our
plate fruits and vegetables and shows us the other important food groups for a well-
balanced meal: whole grains, lean proteins, and low fat dairy.” ("Eat healthy: Food and
nutrition") I have to admit that I haven’t always been great at balancing out meals for my
family. Recently I incorporated “MyPlate” into our meals and have found that our food
lasts longer because I am cooking smaller portions of each food group. It has also given
me a chance to teach my kids the importance of eating healthy food and having a well-
balanced meal. I have noticed that I feel full after eating a balanced meal, I have more
energy and my sugar levels are much more stable. The visual image is a great reminder
to me and my kids of what should be on our plate at each meal.
Conclusion
Dr. William Sear says, “Children are getting sicker, sadder, and fatter. Why? The
problem is food, glorious food! During my thirty-six years as a pediatrician, I have never
before seen such an epidemic of nutrition-related illnesses. Optimal growth and
development happen when our body is in biochemical balance.” Having a well-balanced
diet along with exercise will allow our body and mind to function to the best of its ability.
With this balance we will feel happier, healthier, and have more energy.
Most of us may not know the difference until we decide to change our habits and
incorporate a healthy lifestyle. Going back to the beginning, the main reason we even
decide to change our diet is because of the side effects it has caused in us or in those
we love. If we love our family, we will strive to become educated and make changes that
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will help them be the best “them” they can be, and that will give them a healthy future
keeping them around as long as possible.
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Report Works Cited
Healthy eating on a budget. N.p., n.d. Web. 1 Mar 2012.
<http://www.choosemyplate.gov/healthy-eating-on-budget.html>.
Huffstetler, Erin. "Life 123, Answers at the speed of life." www.life123.com. N.p., n.d.
Web. 1 Mar 2012. <http://www.life123.com/food/menus/meal-planning/meal-
planning-basics.shtml>.
. "USDA and HHS Announce New Dietary Guidelines to Help Americans Make
Healthier Food Choices and Confront Obesity Epidemic." Usda press release.
USDA, 2011. Web. 1 Mar 2012.
Wipfler, Patty. "Picky Eater: Getting beyond "Yuck"!." Hand in Hand, Nuturing the
parent-child connection. N.p., n.d. Web. 1 Mar 2012.
<http://www.handinhandparenting.org/news/168/64/Picky-Eater-Getting-Beyond-
Yuck>.
Platkin, Charles. "Liking new, healthful foods takes repetition, variety." The Seattle
Times. N.p., 23 F. Web. 1 Mar 2012.
<http://seattletimes.nwsource.com/html/foodwine/2002187187_platkin23.html>.
Goldfarb, Aviva. "Playing with your food." PBSParents. PBS, 02/01/2011. Web. 1
Mar 2012. <http://www.pbs.org/parents/kitchenexplorers/2011/02/01/playing-with-
your-food/>.
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. "ChooseMyPlate.gov." . USDA, 2012. Web. 1 Mar 2012.
<http://www.choosemyplate.gov/>.
. "Healthy Eating Plate." The nutrition source. Harvard School of Public Health,
2011. Web. 1 Mar 2012. <http://www.hsph.harvard.edu/nutritionsource/healthy-
eating-plate/>.
. "Eat Healthy." Eat healthy: Food and nutrition. N.p., n.d. Web. 1 Mar 2012.
<http://www.letsmove.gov/eat-healthy>.
Sears, William, and Martha Sears. The NDD Book: How Nutrition Deficit Disorder
Affects Your Child's Learning, Behavior, and Health, and What You Can Do About It-
Without Drugs. New York: Little, Brown and Company, 2009. 7,13,25,88-90. eBook.
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Trisha Villarreal Memoir Paper
You have a choice
Tears silently rolled down my cheeks as I lay in a dim lit room with my husband and two year old daughter at
my side. The words, “sorry, there is no heart beat” continued to bounce off the walls of the tiny room in which we found
ourselves. Shock and disbelief filled my mind, thoughts raced through my head. “How could it be, clearly they are
wrong, someone should check again.”, “Maybe they missed the heartbeat, it was there just a few days ago.”, “Did I do
something wrong?” After a few minutes, the reality of what was happening started to seep in and my composure slowly
started to crumble. The doctor entered the room and proceeded to comfort us by telling us these things just happen and
that it wasn’t my fault. We discussed our options, and as he talked I felt my mind wander. I kept thinking to myself, how
can I do this and not go insane, I am crushed. I realized at that moment that sometimes there are moments in life when
we are asked to confront obstacles we would never want to, there’s no way out, and we have no other choice but to face
it.
Six hours later on a warm summer night, I delivered my sweet baby girl who did not take her first breath of
life. She was stillborn at 37 weeks, and beautiful in every way. That night, silence stood in the absence of my baby’s cry.
Leaving the hospital the following night with empty arms, was one of the hardest things I’ve ever had to do.
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Taliya Ann Villarreal
Our world had fallen apart, and we ourselves could not function, our friends and family were there and
overwhelmingly gave us their love and support that sustained us in our time of need. We were comforted and cared for
in every way possible. My parents took care of the funeral arrangements and friends and family provided meals and
gifts. The generosity, kindness, and love filled our hearts the week following our loss. It wasn’t until after the funeral
that I felt like the dust started to settle and everyone was returning to their daily routines, that is, everyone but me. It
was if that light that was so bright and warm left and left me to feel withdrawn, lonely, and cold.
Perhaps I should mention my husband lost his job a week before we lost our baby girl. At the time he told me
he lost his job I was upset, but looking back I realize it was a blessing, I needed him by my side. I slowly started to crawl
into depression. I neglected my 2 year old daughter and didn’t want anything to do with her, I entertained thoughts of
death, telling myself that I would be happier if I could die and be with my baby girl. I had no appetite, nor any desire to
leave my bed or remove myself from my house. My husband took care of me and held me tightly every night as my
heart broke into a million pieces. My depression lasted months, and I didn’t know if I ever would fully recover. Many
times I wished the pain would just go away. In fact at my six week check-up, unfortunately my doctor was very
insensitive, and instead of offering me a listening ear or referring me to a support group she wrote me out a prescription
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of sleeping pills. Luckily I lost the pills after I filled the prescription, given the state of mind I was in, I’m sure I
probably would have become addicted. Little things started to help my depression. Every day my husband would take
me out for a drive or to secluded places where I could be alone and still enjoy being outside. Even though my thoughts
were far from healthy, it felt rejuvenating to be outside it felt like a tiny piece of me was starting to get better.
One day while looking at my 2 year old daughter I realized that I wasn’t being fair to her. Despite what
happened I still needed to be a good mother and take care of her. Life needed to go on, I wanted to get my life back and
I wanted things to go back to normal, I just didn’t know how to make that happen. My husband shared a quote from Jim
Rohn one morning that said, “Unless you change how you are, you will always have what you’ve got.” I needed to hear
those words. I realized that I had to try to do something to get out of my depression. Let me just say that every wound
needs time to heal, and time is essential for healing, I had some time and although I wasn’t healed I had to make a
choice... either I could be depressed or move on. I decided it was time to move on and try to start taking care of myself.
That were many things that brought about that change, but some of the big ones right off the bat were healthy eating
and exercise. Above are two items my husband gave me as gifts, the book, “Body for Life”, and a new pair of running
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shoes. We decided that we would make these changes together, so not only did I get a book and a new pair of shoes, but
I also got a workout buddy, my support system. I started skimming through the book and came upon the first chapter.
Underneath the title it reads, “When you gain control of your body, you will gain control of your life.” That is exactly
what I needed, to gain control of my life. I figured; why not start trying by implementing these principles of good
nutrition and exercise. If you are not familiar with the Body for Life program, it is a strict 12 week program that requires
you to track your progress. Here is a simplified version I found from Kushboo’s Blog, which information essentially
comes from bodyforlife.com (BFL).
6 workouts a week, alternating between 45-minute weight training sessions and 20-minute cardio
sessions. Both follow a specific structure based on RPE (rate of perceived exertion)
Weight training sessions alternate between exercises for the upper & lower body
Cardio sessions are based on high intense interval training (HIIT), and BFL suggests a specific RPE
5-6 small meals throughout the day, 2-3 hours apart
Balance each meal with a carb, protein and healthy fat, striving for your total daily intake to come from 40%
wholegrain carbs, 40% protein, 20% fat
Drink at least 10 glasses of water
Portions should be the fist-/palm-sized
Vegetables must be eaten with at least 2 meals per day
7th day = “free day” in terms of no exercise and there are no limits to what can be eaten
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Like I said, many things helped me start feeling better, nutrition was one of the first things I implemented.
Changing my diet and planning meals was more time consuming and harder than I thought it would be. I craved all the
wrong foods, luckily the book had a list of approved foods that were categorized under proteins, carbohydrates and
vegetables. Following their eating program helped bring a balance to my body. I noticed that after two weeks I quit
craving sugars and felt like my sugar levels were balancing out. The smaller portions I ate were starting to fill me up.
Physically I started to feel better and felt like my brain could think clearer and process things better.
Along with the nutrition plan, we had an exercise
routine. Every morning my husband and I would wake up
and workout. We would switch off and did 20 minutes of
cardio one day and the next day 45 minutes of weight
training. Little by little I could see I was starting to lose the
weight and I started to feel a little better about myself. For
my cardio I decided to start running. I had a neighbor that
was a good runner and I begged her to wake up in the mornings and run with me. I needed more support and luckily she
said yes!
We ran three miles, three times a week. I have
to say that because of the effects I felt from running
I now love cardio. I had built up so much stress, and
running helped me release it, it physically pushed
me to my limits and made me tired. Running also
gave me the time to think and clear my head. I
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believed that it brought the balance that I needed. Even though I learned to really love running after a month or so, I
have to admit I dreaded pulling myself out of bed in the mornings. There were many times I just wanted to sleep, but
having a friend to run with, that was relying on me to show up forced me to get up and go out into the cold. Running
pushed me to get back on my feet. I challenged myself, some Saturdays I would try to run a few more miles. I remember
running 6 miles for the first time all by myself and being so proud that I could do that. At that point my friend and I set a
goal to run a half marathon. We trained for 6 months and prepared ourselves well. I ran my first half in St. George, Utah.
Focusing on a goal and achieving it made me feel wonderful. I will always be grateful for what I learned about
exercise and nutrition and hope to be able to teach my kids how to apply that into their lives. I believe that if “you gain
control of your body, you will gain control of your life.” (Phillips and D'Orso 1) No one can predict what the future
holds, but we have a choice in how we react to what life brings. Millions of kids are faced with stresses beyond what
they should face at their ages; some challenges are things you’d hope they’d never have to face. I strongly believe that
bringing proper nutrition, exercise and sleep to our bodies creates a balance that allows us to function better either as
kids or adults. In turn it will help them face the stresses of life better. I want my kids to succeed in life, most importantly
I want them to be happy and hope they will understand the importance of taking care of our bodies and minds
There is a familiar phrase that says, “Time heals all wounds”, and I completely agree, but I also feel like in every
difficulty each of us has a choice, a choice to make a change for a better us. Looking back on my obstacle, I now
consider it a blessing. There were many times I was tempted to turn to prescription drugs to suppress my pain, but I
knew that wouldn’t take the pain away in the long run. Losing my little girl was one of the hardest obstacles I have had
to face and I honestly believed I would never heal from it. Years have passed and while there are still days when the pain
is very real, I can say as a whole, time has healed my wound. I will always remember who I became and what I have
learned from it. In Body for Life for Women it says, “Anticipate that there will be obstacles in your path. Then, when
you meet up with them—and it’s not a matter of if, but when—you’ll greet them as opportunities to sharpen your skills
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at keeping your self-care on track. Instead of getting frustrated by those obstacles, embrace them. Remember that in the
midst of difficulty lies opportunity. Identify the opportunity and the lesson hidden in the obstacle, rather than obsessing
about the obstacle itself.”
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Works Cited
"Barnes&Noble BN.com." barnesandnoble.com. N.p., n.d. Web. 13 Mar 2012.
<1.http://www.barnesandnoble.com/w/body-for-life-bill-
phillips/1100553565?ean=9780060193393&itm=1&usri=body for life>.
Rohn, Jim. The Treasury of Quotes. Jim Rohn International, 2002. 3. Print.
Phillips, Bill, and Michael D'Orso. Body for Life, 12 weeks to Mental and Physical Strength. New York:
11th Vision, L.L.C., 1999. 1. Print.
"Body for Life." Kushboo's Blog. N.p., 27 01 2012. Web. 13 Mar. 2012.
<http://kthadani.com/2012/01/27/bodyforlife/>.
. "Body for Life EAS Sports Nutrition." Body for Life.com. N.p., n.d. Web. 13 Mar 2012.
<http://bodyforlife.com/library/articles/training
Writer, Health. "Running Start." Healthy Writing. 23 5 2010: n. page. Web. 13 Mar. 2012.
<http://www.healthwriting.com/running-start/>.
. "My Lot." MyLot.com. N.p., n.d. Web. 13 Mar 2012.
<http://www.mylot.com/w/photokeywords/weights.asp&xgt;.
Peeke, Pamela. Body for Life for Women. Holtzbrinck Publishers, 2005. 60. Print.
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Benefits that come with
good nutrition:
Clearer mind Longer attention span
Happier and more positive Better sleep, more rested, and
calm
Prevent chronic disease and obesity
More nutrients in the body Physically fit and more energy Proper growth physically and
mentally
Additional Sources on
Healthy snacks and meals.
www.choosemyplate.gov
www.nutrition.gov
www.parenting.com
www.familyfun.go.com
www.pcrm.org
References
http://www.healthy-eating-and-nutrition.com/benefits-of-healthy-eating.html
http://www.pcrm.org/health/diets/vegdiets/healthy-snacks-for-kids
Provided by: Trisha Villarreal
Salt Lake Community College
Snack Time? Your kids would say yes
to this, but would you?
*Parenting tips on healthy
snacks and nutrition for kids!
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Most of the time you can control what your
kids will eat for breakfast, lunch, and dinner,
but when it comes to snacks maybe you should
give them a little freedom and let them
choose. Unfortunately, kids generally don’t
know what is and isn’t healthy. They will
typically eat whatever is at their fingertips.
Helping them know what options are healthy
will allow them to make better choices for
themselves. Planning, purchasing, and
preparing snacks ahead of time will give them
options when they are hungry.
Having snacks individualized will make snack
time much easier for them and for you,
especially when you are on the go!
Help your kids bring
balance to their diet.
Multigrain chips with salsa
Snack mix: popcorn, pretzels, nuts, and dried fruit.
Fruit and cheese kabobs
Frozen Yogurt Pops
Boiled egg with low-fat cheese stick
Pita bread with hummus
Raw veggies with favorite dip
Whole grain banana chocolate chip muffins.
Cottage cheese with fruit or yogurt.
Smoothies
ITEMS TO
AVOID
FOODS HIGH IN: SALT, SUGAR, FAT
GREASY FOODS PROCESSED FOODS SUGARY DRINKS