Stay Strong - Stay Fit Giveaway

Summer is nearly over, but that doesn’t mean the fun stops here. Enter our Stay Fit - Stay Strong Giveaway and let us help you get motivated and stay healthy, even once Summer is over! Enter now through Aug. 29th and you could win a 3 month Membership and 2 months of Personal Training with us!

How to Enter:

• Click here and “Like” our Facebook page
• Complete your entry form between 8/15/14 through 8/29/14 at 12pm EST
• After you complete your entry you’ll have the chance to share this giveaway with your Facebook friends and receive 1 bonus entry for every Facebook friend who enters.

Prize Details*:

• 3 Months Membership
• 2 Months Personal Training

*Personal Training will include up to 8, 30-minutes sessions and must be used within first 3 months of free membership.

Back To School: Making Healthy Choices in the Cafeteria

For many kids, eating lunch in the school cafeteria might be the first time they get to decide for themselves what to eat. For parents, that may be a frightening thought especially knowing that school cafeterias also offer junk food in addition to healthy options. School cafeterias are notorious for serving up less-than-healthy fare. Here are some tips to help ensure your child makes good decisions on their own when you're not there to control what they put on their plate. 

SHOW THEM GOOD NUTRITION AND WHAT PORTION CONTROL MEANS AT HOME

Make it a habit to serve healthy foods at home. This will allow your children to recognize healthy foods and choose them in the lunch line. When eating dinner at home, try to follow the MyPlate Guidelines from the USDA. If your children are used to eating this way at home, they're more likely to make up their plate similarly in the cafeteria.  

PACK A LUNCH A FEW DAYS A WEEK

Encourage your children to pack their own lunch a few days a week. This will allow you to have some control over what they're eating and teach them how to pack a healthy and balanced meal for themselves. This can be a fun activity. Tell them to try and put as many colorful items in their lunch as possible so they can "taste the rainbow" - and no, we don't mean Skittles!  

HAVE A CAFETERIA CONVERSATION

Let them know how you expect them to eat in the cafeteria. For example, lots of families create rules like "French fries only one day a week," or "chocolate milk if you have a salad with it." Communicating with your kids about what they are eating can go a long way in terms of helping them to make healthy choices. We love these tips from Education.com:

Brown is beautiful. Go with whole grains. Encourage your child to replace refined white-flour products with whole grain ones as much as possible. 

Add fruits and veggies. The more the better. Fresh is best, but canned or frozen will do if necessary. 

Pack some protein. Include some protein at lunchtime, not just carbs, to provide lasting energy. This can take many different forms - sandwich fillings like peanut or other nut-butters, lean meats, tuna, and cheeses. Cottage cheese, string cheese, or yogurt may be available, and are also good protein choices. 

Fluids are important too. Suggest your child pass on the sugar-laden 'fruit cocktails' and 'fruit-flavored' beverages in favor of water, milk, or 100% fruit juice. 

GET INVOLVED WITH YOUR SCHOOL'S LUNCH PROGRAM

If you're not pleased with what's being served in your child's lunchroom, get involved. See if you can play a role in getting healthier options in your cafeteria. Often times, schools send home menus for the week or will post on their website. Go over the weekly menu with your children and discuss with them their best options. 

Overall, the key to ensuring your children are making healthy choices in the cafeteria is to have conversations with them and involve them with planning their choices. Explain why it's important to have a healthy lunch; it helps them feel better, think better, and have more energy!

Sources: http://thestir.cafemom.com/food_party/125437/6_tips_to_help_kids; http://www.education.com/magazine/article/School_Cafeteria/

How to Prepare for the First Day of School

Tomorrow marks the first day of school for Jefferson County! Hooray! Here are some tips to ensure your kids look and feel their best (and you, too!) on their first day back at school:

SHOWER

Showering at night before bed saves time in the morning and sends the kids to bed feeling calm and relaxed.

PICK OUT AN OUTFIT FOR THE NEXT DAY

If your children don't wear a uniform, pick out an outfit for the next day before going to bed. This eliminates running around in the morning trying to find the perfect outfit and will likely help avoid the dreaded morning meltdown.

PACK A HEALTHY LUNCH

If your kids don't eat in the school cafeteria, pack them a nutrient-dense lunch (or ensure they pack their own) prior to going to bed. If they eat at school, have them put their lunch money in their backpack before bed.

BE READY FOR THE MORNING

Have an idea of what the kids are going to eat for breakfast. Serve a healthy breakfast and pack a healthy snack. Children need nutritious food for their brains. 

GET UP A LITTLE EARLY

Allow yourself 15 minutes to have a cup of coffee or read the newspaper before your little ones get up. For the first day of school, get them up a little earlier to make sure you have plenty of time. Make it a household rule that no TV or electronics may be turned on until everyone is completely ready to go to school. Leave the house early and expect traffic! It's the first day of school!

CELEBRATE THE FIRST DAY OF SCHOOL

Celebrate the first day of school from the minute they jump off the bus or into the car! Be ready to listen when the kids get home from school. You know this, kids love to tell you every little thing that happened on their first day of school. Have dinner as a family and enjoy a small treat and some time outdoors before you do it all over again.

We hope you and your little ones have a great first day back! 

It's been a great summer! 

Sources: http://www.wikihow.com/Prepare-for-School-the-Night-Before; http://www.albertahealthservices.ca/2576.asp; http://healthykidstoday.org/2014/08/back-to-school-tips-2/

Exploring the Chakras Workshop | Sunday, August 17th

Enroll today and explore the 7 Chakras with Tami on Sunday,  August 17 | 1:30-3:30 PM

WHAT ARE CHAKRAS?

Within the body exist a series of minor and major energy centers called chakras. The word chakra is Sanskrit for "wheel" or "disk". Each of the seven major chakras has its own distinct character and relates to a unique aspect of our being. The chakras correlate to levels of consciousness, body functions, colors, elements, sounds, and much more. The blockage or energetic dysfunction in the chakras is believed to give rise to physiological, psychological, emotional, and spiritual disorders.

Louisville Goes Back to School: Setting a Routine + Healthy Lunches

The kids are back in school or just a few weeks away from being back in school which means new routines are developed. We know that getting back into the swing of the school year takes time. It's important to make sure you're taking the right steps to ensure the back-to-school transition is an easy one for you and your children. Sleep, physical activity, and nutrition are 3 areas to focus on to ensure your kids are ready for and thriving on their new schedule. 

SLEEP

School-aged children need at least 10 hours of sleep per night (10-12 hours is recommended). Adults need 7-8 hours. Set a sleep schedule, going to bed and waking up the same times each day. Keep room temperature on the cool side. Bedtime difficulties often arise with school-aged and preteens due to after-school activities, sports, TVs, computers, video games, and hectic family schedules. Lack of sleep causes irritability or hyper types of behavior which inhibits children from paying attention in school. At back-to-school time, it is more important than ever to have a consistent bedtime and limit TV, computer or video game usage as these (especially in the bedroom) can be a distraction. 

PHYSICAL ACTIVITY

For adults, physical activity means going to the gym, taking a group fitness class, lifting weights or working out with a personal trainer. But for kids, exercise means playing and being physically active whether it's during recess, playing tag after school, riding bikes, or participating in after-school activities such as soccer or dance. We all benefit from exercise but physical activity can help kids feel less stressed, feel better about themselves, feel more ready to learn in school, maintain a healthy weight, build strong bones, joints and muscles, and sleep better at night. Kids learn by example and love to mimic adults. Be a good example for your kids and be physically active yourself. Go on a bike ride as a family, take a "wog" (walk/jog) before or after dinner, or go play on the playground. 

NUTRITION

Nutrient-dense foods such as fresh fruit and vegetables provide children with many essential nutrients needed for optimal growth and health. Consuming nutritious foods will help your children feel good about themselves and help them grow and develop both physically and academically. Studies show that children who eat breakfast perform better in school. According to reports from the American Dietetic Association students who eat breakfast have better problem-solving abilities, recall, memory, verbal fluency and creativity. They are also less likely to be absent (source). It's also important to be aware of what your children are eating at lunch. If they eat lunch at school, talk to them about making good choices in the cafeteria. If they take their lunch to school, keep in mind what you pack for them. We've pinned some great lunch box ideas that are balanced and nutrient-rich on our Back To School board on Pinterest. 

Do you have any back to school tips that works well for your family? Share them with us in the comments below!

Sources: http://www.nlm.nih.gov/medlineplus/magazine/issues/fall13/articles/fall13pg20.html; http://kidshealth.org/parent/nutrition_center/staying_fit/exercise.html; http://www.abc15.com/news/local-news/water-cooler/tips-for-making-back-to-school-time-easier-stress-free-and-more-fun

Meet the {New!} Chef: Teresa Pierce

We're excited to welcome Teresa Pierce to the Milestone Center Cafe as our new Chef! 

Meet Teresa: 

Name: Teresa Pierce

Education: I graduated from Mercy Academy and have a BA in Psychology from UofL and an Associates in Culinary Arts from Sullivan University.

Favorite Food: That may be the hardest question to answer! It really depends on my mood. But I'd have to say the last foods I'd ever give up are probably cheese and bacon. 

Favorite Restaurant: There are SO many!  If I have to pick one, I'll pick the one I crave and always go back to, that would be Asahi. 

Where did you grow up? Louisville

Did you eat your veggies? Only a few, I was a very picky eater as a kid.

When did you know you wanted to be a chef? I remember making pancakes by myself when I was probably 5 and drawing menus for my future restaurant when I was 7 or 8. 

Do you have a favorite food memory? When I was 13 I told my dad that I thought it was time I had fancy birthday dinners so on my 14th birthday he took me to Lilly's.  Fifteen years later, I can still remember every course both of us ordered and what it tasted like. 

How do you get your inspiration? I think I'm most inspired by really good, fresh ingredients. The first step to making great food is starting with great ingredients. 

Who is your biggest Inspiration in the Food Industry: Growing up I really liked Alton Brown, he made food make sense.  I loved learning the science behind it all. 

What is your favorite kitchen equipment or gadget?  I recently got a 5 burner gas range with a cast iron grill insert and convection oven, it's been very fun to have.  When it comes to small gadgets, I'd have to go with a microplane grater.

  

Breakfast, lunch, (or brunch) or dessert? I'll go with brunch, you can get away with eating most anything.

What is your favorite food to cook with? I'd say garlic and onions are the start of almost every meal I make.  They make everything better and I love the smell of sautéing garlic and onions!  I know it's crazy but if I could bottle that smell as an air freshener I would. 

What do you like to eat when you’re at home? I really like to make simple comfort foods. And I try to make healthier versions since my fiancé and I are trying to get in wedding shape. 

Favorite cookbooks?  I'm not really a recipe person.  I get inspired by them then tend to use what I have and what I like to make my own version.  

What do you do for fun? I'm a huge UofL sports fan so I try to attend as many games as possible. I coach volleyball, watch more terrible reality tv than I should, and my life gets consumed by fantasy football for about 5 months every year. 

What’s your ‘Last Supper’ meal? Your ‘Death Row’ meal, as Anthony Bourdain puts it: I've actually thought about this a lot, probably more than a normal person should. It ends up being personal highlights of Louisville restaurants.  It would include:

• Chicago Big Bull Roll from Asahi
• Duck Confit Flatbread from Mojito's
• Moules Basquaise from Mussel and Burger Bar
• Chicken and Waffle Sandwich from Four Pegs
• Shrimp and Grits from Cafe Lou Lou
• And it would end with Chocolate Chip Ice Cream from Graeters and a Maker's and Coke. 

I'm obviously going to die from gluttony ;) (I hope my trainer doesn't read this!  Sorry Alison!)

What are you most excited about bringing to the Milestone Center Café?  I'm excited to get to know what the members enjoy and learn their favorites and hopefully add a few of my ideas to the menu.  

Teresa starts on Monday and we can't wait! When you see Teresa around the club, be sure to give her a warm welcome! 

Healthier 4th of July Recipes

It's important to keep your health and hard work in mind over holidays. You've worked hard to get to where you are now and one weekend of sweets and treats galore can really throw your body off. Often times we over-indulge and come off of the holiday weekend feeling down on ourselves, feeling bloated and often unmotivated. Keep your health top-of-mind this 4th of July weekend and try some of these healthy recipes! 

We've pinned 20 festive recipes on our Fit Food Pinterest board HERE. 

New to Pinterest? Click on an  image once, and then again and it will take you to the original source where you can then find the recipe.

Scroll down for some amazingly festive and fun recipes! 

Betsy Ross Toast || Click Image for Recipe

Grilled Blackberry, Strawberry, Basil & Brie Pizza Crisps || Click Image for Recipe

Patriotic Quinoa Salad || Click Image for Recipe

Lemonade Spritzer with Berry Ice Cubes || Click Image for Recipes

Festive Drunk Strawberries || Click Image for Recipe

If you try any, let us know! We'd love to see how you keep your health a priority this holiday weekend!

Happy 4th of July! 

Baptist Health/Milestone Wellness Center | 750 Cypress Station Drive. Louisville, KY 40207