Ten Tips for a

Healthier Lunchbox

Did your kids go back to school this week? Mine did--which means it’s time to stock up on healthy foods for snacks and lunch. Why? Because research shows that children think more clearly, and perform better in school, when fed a steady diet of nutritious foods. According to Dr. Joel Fuhrman, author of Eat to Live, "The foods children consume early in life...ultimately supply their brain power. A diet rich in vegetables, fruit, beans, nuts and seeds is the only way to ensure children get an array of phytochemicals, antioxidants, fatty acids, and other micronutrients to adequately supply their growing brains." This means that moms like me can enhance their kids’ potential for success in school, by making healthy choices for their lunch boxes.

Packing your kids' snacks and lunches is also a huge opportunity to teach strategies for long-term, sustainable health. If children are at school for more than half their waking hours, then at least 50% of their dietary habits and preferences are being formed during this time. Every food you pack sends a message about what they should or shouldn’t choose to eat.

So, as you think about what you will send for lunch this year, remember that you are not just feeding your kids--you are also shaping their approach to lifelong wellness. Do your best to teach them how to create sustainable energy, and long-term health, with nutrient-dense foods. You, and your child, will be glad you did!

Here are a few strategies that work for our family:

1. Pack fruits, veggies, beans, nuts, and seeds first. Figure out what your kids like, and pack those healthy foods before anything else. Raw fruits and veggies have more nutrients than most other foods. Apples, bananas, cherry tomatoes, carrots, and pitted olives are some of my kids' favorites. Let meats, dairy, chips, and sweets take up the smallest fraction of the lunch box, so that the majority of their foods are nutrient-dense.

2. Make it fun. My kids love to play what we call “The Rainbow Game”: pack fruits and veggies of every color of the rainbow except one, and tell your kids they need to report which one was missing when they get home. Use cookie cutters to create different shapes for fruits and sandwiches. Or create your own unique games to make them smile at lunch and snack time, when you can’t be there to do it in person.

3. Empower kids make their own trail mixes. Kids love to be creative! Make it easy for them to design their own trail mixes. Keep a variety of nuts, dried fruits, and gluten-free cereals on hand. A small handful of mini dark chocolate chips can make trail mix more palatable to picky eaters; it also adds antioxidants, and the sugar content is negligible.

4. Teach kids to choose water over sugary drinks. Milk and juice are high in sugar, and are therefore not good choices for kids that are trying to learn. And, of course, sodas and sports drinks are a big no-no. Kids that have too much sugar from these kinds of beverages at lunch, are bound to crash in the afternoon. Sugar also decreases their immunity, creates inflammation, and adds empty calories to their diet. Water is always best in the lunch box.

5. Take your kids shopping! Empower kids with nutrition information, and encourage them to choose healthy foods at the store. Teach them how to read food labels, and let them decide what's best (make sure to veto unhealthy choices with love). Keep a positive attitude, and let it be their idea whenever possible.

6. Start an ongoing dialogue about nutrition. Talk about the power of nutrient-dense foods, and why you make the choices you make for their meals. Ask your kids about the foods they ate at school. What vitamins and minerals were in your apple? Why were strawberries a healthy choice? If they don’t know, help them look it up. The more they understand the reasons behind your decisions, the more likely they are to accept them.

7. Leftovers and prepared soups are a great shortcut! Make sure you have a lunch-box sized thermos on hand, so reheated leftovers and soups stay warm until lunchtime. Get in the habit of doubling dinner recipes, so you have enough to send for lunch the next day. Boxed and canned organic soups can also be lifesavers, on days that you are short on time, or low on groceries.

8. Don’t forget about healthy dips and stuffings. Kids love to dip and stuff foods. The trick is to give them nutritious options. Try to avoid ketchup and ranch dressing. Fresh salsas and bean dips, however, are great choices! Hummus is widely available, and comes in a variety of flavors. Nut butters are also a healthy option--try cashew, sunflower seed, or almond. Stuff baby bell peppers with hummus, and teach kids to dip and fill fruits with nut butters. You might be surprised how much they like it.

9. Forget the bread. Even if you are not allergic to gluten, bread is just not good for you. It is lower in nutrients than whole foods, and hard for the body to process. Why? Because wheat has been genetically modified so much over the years, that our bodies no longer recognize flour as food. It can create inflammation, sinus problems, insomnia, and stomach issues. If your kids insist on bread, try to limit how much you serve (maybe send half a sandwich instead of a whole, and double up on the fruits and veggies), and ask for gluten-free breads at your local store.

10. Put dessert in its place. It’s okay to send dessert to school, just not every day. Teach kids that dessert is a treat, to be enjoyed on special occasions, or sometimes just because! And remember, not all desserts are created equal. A piece of organic dark chocolate with cherries and almonds is always a better choice than a gummy bear with high fructose corn syrup and artificial coloring.

Most of all, try to be grateful for the chance to influence your kids' eating habits. It might feel like a chore, but trust me on this: teaching our children about nutrition is one of the most powerful ways we have to show them how much we care.

Amber Barry is a certified yoga instructor, wellness coach, motivational speaker, public school advocate, and founder of Come On, Get Healthy! She lives in Atlanta, GA, with her husband and three daughters, and shares her adventures in wellness on the My Crazy Healthy Life facebook page, and as @crazyhealthy on Twitter.

How Yoga Can Heal Your Body

A recent NY Times article, entitled “How Yoga Can Wreck Your Body”, ignited a fire in the international yoga community. And with good reason: William Broad’s commentary is slanderous, and based more in perception, than fact.

Like many yoga instructors, I was extremely disturbed by the irresponsible reporting in the article. The title of the article alone is outrageous. Yoga does not “wreck” our bodies. Just like any other physical pursuit, we wreck our bodies with yoga when we value competition and ego, more than awareness and good intention, on our mat. We can also heal our bodies through yoga, when we embrace the nurturing opportunities of this ancient practice.

My personal journey with yoga began in 1998. Since then (and in stark contrast to Mr. Broad's experience), the art, science and philosophy of yoga have led me to a better life than I ever imagined, and have been my greatest medicine. In the earliest years of my practice, yoga helped heal my body, after a serious car crash that left me with more than a dozen broken bones. Since then, daily practice has helped me cure migraine headaches, insomnia, thyroid disease, and chronic sinus infections. It has also revealed tremendous strength, and deepened my relationship with God. I have watched countless students heal their bodies, and reclaim their power, in my classes. From my perspective, as both student and teacher, yoga is the ultimate platform for personal transformation.

To understand the true purpose of yoga, it is important to note that it was created thousands of years ago, and was never intended to be competitive or aggressive. The original purpose of yoga was to help prepare the body and mind for long periods of meditation, to improve overall health, and to increase longevity. It is a powerful tradition that is accessible to everyone, and can be used in a variety of ways. Because it is a rich practice that is widely open for interpretation, what we receive from yoga is directly correlated to personal intention. If you come to yoga class in search of a sweaty workout, or to show everyone how flexible you are, then that is what you will leave with, and nothing more. Conversely, if you meet your mat with a curious mind, and an open heart, you will learn, incrementally, how to use yoga to create healing, and equanimity, in your life. This, to me, is the promise of yoga, and what brings me back to my mat each day.

Of course, the physical benefits of yoga are undeniable. Regular asana practice will tone your body, and strengthen your core. But body sculpting is not the point. Yoga is so much MORE. The word yoga means “union”, and refers to the uniting of the mind, body and soul. Yoga, in its truest form, is a tool that dissolves the emotional and physical barriers--layers and layers of harm, internalized over a lifetime--that prevent us from realizing our greatest potential. Practiced regularly, yoga balances our body chemistry, reconnects us with our innate joy, and leads us to authentic happiness in life. The asanas (poses) are just part of the process, as is breathing intentionally, quieting the mind, and staying in the moment.

Yoga students (and we are all students, even if we teach) must be vigilant, mentally and physically, to prevent injury. They must seek to understand proper alignment in the poses, and remember that graceful transitions are just as important as the poses. As long as students practice with a teachable heart, good intention, body awareness, and an attitude of ahimsa (non-harming of themselves and others), they are "doing it right", regardless of what their poses look like.

And for the record, the only yoga injury I have ever had, after 13 years of practice, occurred when my ego got the best of me, and I moved into the splits without warming up, and without awareness. It was my fault, and I knew better. I never once blamed it on yoga, and I never will.

As yogis, we must constantly reconcile our asana practice with our intuition, to heal our bodies and prevent injury. In his article, Mr. Broad completely missed the point that, like everything else we do repetitively (standing, running, and typing, for example), there is always a risk of hurting ourselves. Conscientious yoga instructors remind students of this repeatedly. When you examine yoga in it’s totality, and the intention behind it (the union of mind, body and spirit), it is clear that we must embrace internal guidance, more than the suggestions of an instructor. As teachers, we open doors to new possibilities, but the students always cross the thresholds on their own, in their own unique time.

So, if you read Mr. Broad’s article, and are still open to exploring yoga, read Patanjali's Yoga Sutras, and learn to embrace the "yamas" and "niyamas" on your mat. Stay open to the comprehensive value of the practice. Over time, you will learn to stop worrying about what your practice looks like, and what everyone else thinks about it, and focus on HOW IT FEELS. This is the essence of yoga, and nothing in my life has ever served me more than its practice.

Amber Barry is a certified yoga instructor, wellness coach, motivational speaker, public school advocate and founder of Come On, Get Healthy! She lives in Atlanta, GA, with her husband and three daughters, and shares her adventures in wellness on the Come On, Get Healthy! Facebook page (like us!).

Full Circle on New Year's Resolutions

The new year is here! Have you made a resolution yet? For many years I dreaded that question. It made me feel pressured to publicly commit to stop doing something I enjoyed, or to start doing something I didn't want to do, usually in the name of greater health. I never felt confident in my declarations that I would "work out more often", "eat better", or "drink more water". I set myself up for failure, time and again, by striving for perfection. It ultimately did more harm than good, and diminished my self-esteem.

After many years of never quite living up to my resolutions, I hit a breaking point in 2004, and resolved to stop making resolutions. It was the right decision, at the right time. Our first child was six months old, and I was a good way into my second pregnancy. When I wasn't feeding my newborn, I was teaching seven yoga classes a week, unpacking from our recent move, and fighting morning sickness. It was overwhelming, to say the least. So I stopped making resolutions, and it was a relief.

Even without the pressure of living up to new year resolutions, life got more hectic soon after I resolved to not resolve. We had two more children in the next three years. By the time our third child arrived, I was drowning in diapers, bottles, and burp cloths. I was still teaching yoga several times a week, but I rarely found time for a personal practice. Parenthood was more work than I expected, and like most new parents, I did little for myself in those days.

I realize now that, during those "baby years", I unintentionally surrendered my individuality to the demands of parenthood. My life was totally out of balance, and I struggled to align my needs with my family responsibilities. I rarely had time to myself, and when I did, I used it to check items off my "to do list". Instead of taking a yoga class, or meeting a friend for coffee (as my husband often suggested) I would go grocery shopping, fold laundry, or organize the house.

I soon realized that the old adage is true: all work and no play makes for an unfulfilling life. By December 31, 2009, I was worn out! Something had to give. Although I thought I was done with new year's resolutions for good, I knew I had to make a commitment to find better balance in the year ahead.

After a lot of soul-searching and contemplation, in December 2009, I made my first new year's resolution in five years...but this time it was different. Instead of resolving to remove bad habits from my life, I made a commitment to add value to my life, by pursusing my passions. I resolved to write, paint, and learn how to play guitar. It was difficult at first, but I slowly learned to carve time into my day for creative pursuits. I set myself up for success by committing to "be creative" for at least thirty minutes every day, and gave myself grace on the days it just couldn't happen. It was a small daily commitment, that added value over time, and brought my life into greater balance over the course of the year.

My plan worked, and 2010 was a much better year for all of us. By adding creativity to my list of priorities, I discovered new ways to connect with my family. I bought canvases and paint for my kids, and encouraged them to create their own masterpieces, while I worked on several paintings for my husband's office. I learned how to play Taylor Swift songs on the guitar, and my girls would joyfully sing along, while I picked out the chords. I started writing three different novels, and I hope to finish them someday. Even if they never see a bookshelf, though, I grew a lot in the process.

Resolving to pursue my passions was one of the best things I have ever done for myself. It taught me to commit to enjoying the journey, instead of focusing on the destination. I learned to set smaller, achievable long-term goals. Little by little, I learned to live with greater passion and authenticity.

It was a powerful revelation, and I wanted to continue the trend in 2011. So, just about this time last year, I again resolved to add value to my life, but this time the focus was on wellness. I wanted to feel great when I turned 40 in May, so I committed to explore new opportunities for greater health in 2011. I challenged myself to master difficult yoga poses that I had previously feared. My kids and I both giggled as I practiced my handstands and balance poses, anywhere and everywhere. I learned to love meditation, reduced my sugar intake, and increased my intake of nutrient-rich foods. Yoga workshops fueled my practice. A vegetarian retreat with Meredith Klein of Pranaful inspired me to experiment with "power foods" and "macro cooking", and I finally met and practiced with one of the yogis who first inspired me to meet my mat in 1998, Steve Ross of Maha Yoga. It was another successful resolution, and 2011 might have been my healthiest year ever.

So now, on January 1, 2012, my attitude towards new year's resolutions has come full-circle. I no longer resent the inquiries about my new year's resolutions, and I am encouraged by new possibilities for the year ahead. I am hopeful for 2012, and I know that, no matter what I resolve, it will add balance and joy to my life.

If you are already inspired by the resolutions you have set for 2012, I hope they lead you to a more joyful life. If, like me, you haven't quite settled on a specific resolution, take time to create an achievable commitment or two. Focus on resolutions that empower you to incrementally pursue your passions, and live with greater authenticity. When we replace pursuit of perfection, with exploration of untapped opportunities for growth, life comes into greater balance, and we can finally live our best life.

Is Holiday Weight Gain Avoidable?

Earlier today, while shopping at one of those big warehouse stores, I passed a woman in an apron, handing out tiny little white cups to everyone who walked by. She was confident in her sales pitch, “We’re all gonna get fat in the next 27 days! If you drink this it’ll help you burn more calories and you’ll only get half as fat!”

It made me laugh, but I also couldn’t help but think that this kind of resignation is at the core of our biggest health challenges today. The irony of living in the “Information Age”, with limitless access to information 24 hours a day, seven days a week, is that we have stopped seeking answers from within. If we are constantly bombarded with images of gorgeous models savoring chocolate kisses, the “seasonal coffees” are loaded with sugary syrup and whipped cream, and Santa prefers soda to milk, then it’s easy to see how we might “slip a little” (or a lot) during the holidays.

Over the years, I have certainly done more than my fair share of over-indulging at Christmas. My mom always spent the first two weeks of December making cookies and confections, and we spent the last two weeks eating them. There were at least a dozen different kinds of sweet treats ~ everything from pecan “wedding cakes”, to fudge and snickerdoodles ~ stunning in their presentation, and impossible to resist. My favorite was her iced cutout cookies. I could not stay away from them. I’ll never forget the tone of her voice, as she reminded me to “save some from others.”

These traditions, celebrations, and homemade treats are a big part of my Christmas memories, and I treasure them. However, by the time I had my own family, I had made radical changes to my relationship with food. I discovered that sugar, gluten, dairy, and animal products were the cause of daily migraines, and I became an advocate for plant-based diets. Because I finally understand the impacts food can have on our well-being, Christmas at our home is very different than the holidays I grew up with. I have kept the iced cutout tradition alive, but it is the only baking tradition I have continued with our kids. Instead, we focus on the amazing vegetables of the winter season, and experiment with new ways to enjoy pumpkin and butternut squash. My kids love brussel sprouts (they call them “alien brains”), and seem to appreciate the logic behind the culinary choices we make. We still probably enjoy more sweets in December than the rest of the year, but we keep the servings small, and teach our kids that one cookie is enough.

It is important to break bread (and cookies) with friends and family during the holidays, but it doesn’t mean we have to get fat and lethargic in the process. Below are a few questions to keep in mind before you reach for that irresistible Christmas confection:

1) Is it really food? Was it made with fresh and pure ingredients? Or is it filled with additives and dyes, and processed into oblivion? Becoming a connoisseur of baked goods and candy makes it easier to resist the ones that really aren’t worth the calories or the hangover.

2) Could I just eat half? If you just can’t say no to the delicacy before you, accept the plate with a smile, and savor two or three bites. Then hand it to a friend, or put it in the trash. Remember that the first few bites deliver the most satisfaction, but after that, sweets are doing more harm then good. When it comes to alcohol, less really can be more, especially if you already have a lot of sugar in your system. The double whammy of Christmas cookies and wine can make hangovers worse, and even cause some depression.

3) How will this make me feel? Personally, the fear of gaining weight never really prevented me from over-indulging at the holidays. It was only when I paid attention to how I felt after those indulgences, that I could finally walk away from the dessert table. I realized that I had more control over my well-being than I thought, and 100 extra grams of sugar today, would make me miserable in the morning.

4) What is this replacing? Knowing that it is impossible to avoid the treats of the season---they are everywhere--try to reduce your normal sugar and gluten intake in other areas to balance out your diet. If you enjoy that piece of candy, could you use stevia, instead of sugar, in your next cup of coffee? Could you skip that routine afternoon soda? Or could you choose a salad for lunch instead of that ham and cheese sandwich? If you fill up on water, vegetables, and lean protein throughout the day, your body will be more prepared to handle cookies, cakes and candies that can knock us out of balance during the holidays.

The secret to keeping your health in balance throughout the holidays lies in greater awareness, forethought, and self-control. You don’t have to resign yourself to skipping the dessert table...go ahead and enjoy your favorite holiday treats! Just keep them in perspective, make an effort to stay balanced, and remember that an ounce of control today can make it easier to enjoy your tomorrows.

Amber Barry is a certified yoga instructor, wellness coach, motivational speaker, public school advocate and founder of Come On, Get Healthy! She lives in Atlanta, GA, with her husband and three daughters, and shares her adventures in wellness on the Come On, Get Healthy! Facebook page (like us!).

My beautiful mama, age 40

The Road to a Healthier You

is Paved With Incremental Change
by Amber Barry

MSNBC recently reported that, according to a U.N. study, nearly two-thirds of deaths in the world are caused by noncommunicable diseases such as cancer, diabetes, and heart and lung disease. The article (link below) speaks of the "staggering economic burden" of noncommunicable diseases such as cancer and diabetes. The commentary left me wondering how the global economy will survive, if, as the U.N. projects, deaths from noncommunicable diseases practically double by the year 2030. What financial hardships will our children's generation will face when they have families of their own? And what about the emotional costs? How do we quantify the psychological impact of 52 million people losing their lives in a single year, to ailments that could have been reduced or eliminated through simple lifestyle changes?

Have you ever lost a loved one, to disease that could have been prevented, or do you know someone who has? Few experiences cut quite as deep as tragedy that could be avoided. I lost my Mom, pictured above at age 40, to ovarian cancer fourteen years ago, when she was only 56 years young. Although we will never know what caused the disease, I can't help but wonder if things might have been different if she had lived a healthier lifestyle. She was many wonderful things, in addition to being a fantastic mother: lawyer, race car driver (she had a classic Porsche that she loved to take up to crazy speeds), pilot, painter, writer, and 1/3 of an a cappella trio called "The Grace Notes". But she was also a yo-yo dieter, Dr. Pepper die-hard, and dessert lover who rarely exercised, and never once made me a salad. I don't fault her for that, but for her sake and mine, I can't help but wish she had found a passion for good health before it was too late.

I miss my Mom every day. She died much too soon, never had the chance to hold any of her six grandchildren, and left me with an enormous void in my life. For those reasons and so many more, I am committed to doing everything in my power to stay around as long as I can for my children. My interest in nutrition and yoga began when I graduated from college in 1993, but it quickly evolved into a lifelong passion for healthier living, when Mom was diagnosed with terminal cancer in 1995.

The most important lesson I have learned on this journey is that small modifications, implemented with awareness, have the power to transform your life forever.If you want to live a healthier life, commit to one new healthy habit a week, and stay focused on being successful in that one thing until it "sticks". What I know now, that I wish I had known before, is that incremental change is the secret to sustainable wellness.

If you are ready to move in a healthier direction, start adding one new healthy habit to your routine each week. Leave a large water bottle by your bedside each night, and rehydrate as soon as you wake. Or try to touch your toes for a full minute, twice a day, and keep practicing until you get there. Calculate how many grams of sugar you consumed today, and try to cut that number in half for each of the next ten days. Think "baby steps". Create reminders on your calendar, and tell your friends and family about it! They can be great cheerleaders, and help you stay on track. Before you know it, you WILL be doing everything in your power to be the best you can be for the ones you love. And a year from now, you will have adopted 52 new healthy principles to guide your life.

If it seems like too much, or if you struggle to put yourself first (as many of us do), then do it for the people that love you, and would be heartbroken to lose you as a spouse, parent, sibling, or friend. And don't forget that the behavior you model sets an example for everyone around you: your spouse, children, coworkers, and neighbors. You are more powerful than you know, and your small changes could lead to exponential changes in those around you.

Your health is a gift, given to you without cost and unconditionally, but that does not mean you can take it for granted. It can be your greatest asset, if you respect and nurture it. As Elizabeth Gilbert says in her book, Eat Pray Love, "You have to participate relentlessly in the manifestations of your own blessings." It costs you nothing to drink water instead of soda, order a salad instead of a cheeseburger, or take a walk during your lunch break. What will it cost if you don't?

MSNBC Article: UN Reports Cancer, Diabetes Kill Millions, Cost Trillions Annually http://www.msnbc.msn.com/id/43473027/ns/health-diabetes/t/un-cancer-diabetes-kill-millions-cost-trillions-globally/