GOTR: Self Care, Self Awareness, Knowing Self

Happy Tuesday! 

What a great day - the girls are set for the start of the program and what better first topic than Self! Everything begins and ends with self and that is such an important focus for these young girls - to realize that each choice in life is their own. Their happiness lies in their hands and not in those of friends who surround them. Happiness is such a gift we take for granted and it is so important to our overall wellness. A simple smile, hug, or even a compliment can make a young girl feel like a million bucks. They are so lucky to have you as their moms - the ones they look to everyday for reassurance they are going to be ok. A positive attitude and a happy self is all I would want for my girls - and the GOTR program seems like the perfect fit for that positive inspiration.

A part of nutrition also includes overall health and wellness (mind + body) so while I tend to focus on the importance of eating and drinking properly, emotional wellness is just as important. When we fuel our body with the right food, the mind will be more clear, more open, more ready to take on the day!

Breakfast will always be the most important meal of the day...because its the first. Its the first meal which, with the right choices, will be the fuel that ignites their system and recharges their brain. Choosing a breakfast that is going to provide them with the biggest benefit is important. It should include a combination of protein, carbohydrates and fiber. This combination will keep your girl satiated, while providing her the proper nutrition her body needs.

The following are examples of good meals to start their day:

1 Cup Kashi Cereal with Almond Milk* & 1/2 banana
1 cup Oatmeal with Almond Milk (or water) and a 1/4 cup of Blueberries
1 Slice of Whole Wheat Toast & 1 Sliced Hard Boiled Egg & 1/2 banana
1 Slice Whole Wheat Toast with 2 Tbsp Peanut Butter & 1/2 banana
Chobani Greek Yogurt w/ Granola or berries
Fruit Smoothie (milk, yogurt, frozen berries, oatmeal, flax seeds, banana)

*I always suggest Almond Milk as its lower in calories and higher in calcium than regular milk and its also easier to digest. Regular Milk can irritate a child's tummy more often than Almond Milk. Of course, if you don't have any on had use white milk (preferably organic).

GOTR is such a positive place for the girls that you've already gotten a jump start on their emotional well being. The support of their coaches and fellow teammates will be something they'll remember for a lifetime. Its these physical and emotional skills now that if we can teach them to listen to their own bodies, they'll be in an even better and healthier state. We're all here to work together and spread the word of good nutrition and overall wellness.

As a mom, you're their #1 positive influence and #1 role model! Congrats!

Sincerely,

Kristen Worch

Girls On The Run Newsletter Week 1 http://www.girlsontherun.org/
My Personal Blog: Choices: Nutrition.Life.Love.