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Force Fitness Club NewsletterJune 19, 2018
Want your kids to eat healthy?

Our kids are eating too much junk. And who can blame them? Junk food tastes great.

The good news is that healthy food also tastes great. This is a topic I take very seriously....I have an 11-year old and newborn daughter.  Their food and fitness are things I put at the top of my priority list. My 11-year is active and I take great pride in making sure that 80% of her diet is good, nutritious and wholesome food. 


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(this is Autumn after winning 2nd place in her Grappling Competition recently! 💪🏼❤️❤️ #prouddaddy)

Ok....Here are simple ways to help your kids eat healthier:

1) Choose Whole Foods

Processed foods are the biggest problem with our modern diet. Packaged and refined food products are devitalized and filled with empty calories that quickly lead to weight gain. Unfortunately, processed foods make up a large portion of the diet of many children.

Offer your kids whole foods, rather than packaged ones. Whole foods are foods that are in their natural state. An apple. A piece of sprouted grain bread spread with natural peanut butter. A piece of hormone-free chicken. A bowl of beans. You get the idea.

2) Add Color

Adding bright and colorful fruits and veggies to your child’s plate will get their diet on the fast track to health. Fresh fruits and veggies are filled with fiber, vitamins and minerals that are essential to good health.

Make it fun! Serve veggies with salad dressing as a dip. Cut fresh fruit in the colors of the rainbow and place them on a skewer. Serve a color themed meal – all green, all red or all orange. Use your imagination and you’ll come up with an endless number of ways to make fruits and veggies fun to eat.

3) Make Smart Substitutions

Kids love pizza and pasta and peanut butter and jelly sandwiches, and that’s not going to change any time soon. Rather than fight your kids on their favorites, try making smart substitutions to make their favorites more nutritious.

  • Pizza: Up the nutritional content of your pizza by opting for wheat crust over white, adding veggies to the toppings and sticking with lean meat toppings. You could even make “Pizza Eggs” by adding marinara sauce, cheese and pepperoni to an omelet and avoid the crust altogether.
  • Pasta: Make spaghetti with veggie noodles – see the recipe below!
  • PB&J: A PB&J, made with white bread using sugar-filled peanut butter and corn syrup-filled jelly, is fairly void of any real nutritional value. Instead make a PB&J with Ezequial bread, Natural peanut butter (with only peanuts and sea salt), and fruit-only jelly. This will provide real wholesome fuel for your child’s day. 

Autumn regularly has Ezequial Bread toasted, peanut butter, blueberries, sliced bananas and honey as an after school snack or anytime!

4) Ban Sugary Drinks

One of the best things that you can do for your child’s good health is to instill in them a love for water rather than sugary drinks. Soda pop, juices, smoothies, and blended coffee drinks are filled with empty calories that cause weight gain.

The easiest way to do this is to stock your house with lots of pure, filtered water. Don’t have fruit drinks or soda pop readily available so that they grow accustom to drinking only water.

While I presented these tips as improvements to be made to your child’s diets, these tips will also do wonders for your diet. Practice these tips for 30 days and I guarantee you’ll look and feel better.

Parents all want good things for their children. Now how about doing something good for yourself as well? You are your child’s biggest role model on how to live, for better or worse. I can't emphasize enough, how much our kids mimic our behavior and look at what we do closely.  They will do what YOU do.....so do good for yourself and your kids will too. 

Treat yourself right by calling or emailing today to get started on an exercise program that will change your life for the best. I can offer you an EXCLUSIVE offer for joining Force Fitness Club on a membership, CrossFit or FitCamp today. Just email me and let me know you read this newsletter. 



Just A Few Minutes

Do you put off doing your daily exercise? Research shows that by spending just a few minutes doing the dreaded task you’ll feel an urge to see it through completion. These initial few minutes of activity is all you need to get into the swing of it. Before you realize it, you’ll be sweating, smiling, and feeling great! 

So next time you are ready to decide NOT to train....remember that I am telling you - STOP BEING A LAZY#$%!, get off the couch, DVR your program and get to Force. You will thank me later!  

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One Pan Spaghetti

You’ll never make traditional spaghetti and meatballs again. This lightened recipe combines butternut squash noodles with tender meatballs and savory red sauce for a healthy meal that tastes downright naughty. Every family needs a reliable spaghetti and meatball recipe, and it’s a happy bonus that this one is light and lean.

Courtesy of RealHealthyRecipes.com

What you need
Serves 6

1 pound ground beef
¾ cup grain-free bread crumbs
⅓ cup Basil pesto
1 teaspoon sea salt
¼ teaspoon black pepper
2 tablespoons fresh basil, chopped
6 cups Butternut squash noodles
1 (24 ounce) jar of marinara sauce

Instructions

1. Preheat the oven to 425 degrees F and adjust an oven rack to the middle position. Spray a 13x9-inch baking dish with olive oil.

2. Use your hands to combine the beef, bread crumbs, pesto, sea salt and black pepper. Roll the mixture into about fifteen 1-inch meatballs. Place the meatballs in the prepared pan and bake in the preheated oven for 15 minutes. Remove the meatballs, setting aside on a plan, and drain off any liquids from the pan.

3. Spread the noodles in the pan. Pour the marinara sauce over the noodles and toss gently with tongs to coat. Add the meatballs back to the pan, gently nestling throughout the noodles. Cover the pan tightly with aluminum foil and bake for 7 minutes. Remove the foil and bake uncovered for another 3-5 minutes.

4. Remove the pan from oven. Toss to coat the noodles and meatballs with the sauce. Season generously with sea salt and black pepper and garnish with fresh basil.

Nutrition
One serving equals 289 calories, 10g fat, 23g carbohydrate, 4g fiber, and 26g protein.

Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter to your friends, family, and coworkers.


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Mike

Force Fitness Club


6303 Fresh Pond Road
Ridgewood NY, 11385
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Did you know that the BEST Massage Therapist in our area is now leasing space inside Force? 

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Thats right. John from Noctua Diem is now at FORCE! 

Book a Massage or Muscle Therapy Session by calling 888-885-1185​