Image by A3DigitalStudio from Pixabay

Going back to school can be challenging for both the parents and children. After a 2 month hiatus, a different schedule and lots of summer time excitement, things need to settle back to normal for the next 10 months. We’ve compiled some helpful information to help guide you and your kids during the ‘Back to School’ .

Tanya ABC’s of back to healthy living Here is an adult version of the ABC's to get you back to health if you aren’t already there.

A- Always plan ahead Take a minute in the evening to plan, either on or in your head, what you will be eating the next day. For example, pack your bag or defrost your chicken

accordingly. Photo by Green Chameleon on Unsplash

B- Bring your own Eating out can add at least 25 percent to calories and fat, even when ordering the right options. Whenever possible, bring your own lunch to work or school (Bonus: you’ll save money too).

C- Coffee is ok Despite the controversial reviews, coffee in moderation is completely fine. Recent research has shown that numerous health benefits have even been linked to coffee. Dieters already cut out so many of their favorites, why cut another? Photo by Nathan Dumlao on Unsplash

D- Ditch the D word (diet) Diet means restriction and a temporary torture. Your eating plan should be exciting and a new way of life, not a diet. Photo by Jamie Matociños on Unsplash

E- Everyone can lose weight! Barring a complex medical issue, anyone CAN lose weight. Some just lose it slower than others. Image by Vidmir Raic from Pixabay

F- Forget about the cheat Cheated? Move on! People tend to get stuck on their cheat and either continue cheating or get depressed and over analyze it.

G- Give yourself planned cheats By incorporating planned cheats into your plan, you will be less likely to feel deprived and you (versus the food) will be the one that’s in control.

Photo by Marcus Wallis on Unsplash H- Have a goal I- Insist on your specifications when Having a goal helps ordering out you stay focused. Many people become embarrassed to Make it a small order food the way they need it for their realistic one and eating plan. Remember that restaurants reward yourself are all about service and catering to your when you get there. needs, so don’t be afraid to speak up. Photo by Stella de Smit on Unsplash

J- Juices aren’t food K- Kale Don’t replace a meal with a juice. Juices Kale is a super have good health benefits but are NOT food with tons of meal replacements. nutrients and can Photo by Belle Hunt on Unsplash be added to

Photo by Tim Mossholder from Pexels salads, smoothies L- Laughter burns calories and sandwiches. Yes! Laughing actually burns calories. And when we feel good and happy we are less likely to turn to comfort foods for… comfort.

M- Meds and vitamins Be very wary of non-prescription or non-FDA approved medicines and vitamins promising weight loss. Unless your doctor prescribes it AND it is FDA approved, stay away! Photo by pina messina on Unsplash

N- No list When at a simchah it helps to have a NO list to guide you. For example, you may say no to cake and bread but still indulge at the fancy carving station.

O- Opt for smaller packaging Big packages may be cheaper but they are dangerous when it comes to portion control.

P- Pizza isn’t a “bad food” Pizza is actually quite a balanced meal. Starch and fiber in the crust, protein in the cheese, antioxidants and fiber in the tomato sauce. Yes, it is a high-calorie and fatty food, so make sure not to overdo. Always pair with a salad to balance it out and stay fuller. Photo by ivan Torres on Unsplash

Q- Question what you’re eating Just as we are concerned with cleanliness or kashrus, so too we should be with what we’re putting in our bodies. Read the ingredients. Even if you do not know what they mean (which is a bad sign and means they’re junky), read them. More than six ingredients usually indicates that it is junk food. R- Recharge by getting sleep S- Sweeteners Sleep affects weight loss and health. A While all sweeteners physically tired body cannot properly are okay in moderation, break down food while a mentally tired try to use the better mind cannot make good decisions and ones such as Stevia, resist sugar as it’s quick go-to for energy. Truvia or Xylitol. Image by 13082 from Pixabay

T- THE craving and what to do about it Having a craving? That’s normal. Drink one to two glasses of water, wait 20 minutes during which you busy yourself with something outside of the kitchen. Determine the difference between hunger and a craving. If it’s hunger, feed your body with protein and veggies. Avoid this altogether by eating every few hours, drinking lots of water and including all food groups to avoid feeling deprived or hungry.

U- Understand your body V- Very important Get a basic understanding of your What is important? Who metabolism and digestion by reading is important? YOU! some beginner biology or nutrition Women tend to put . You will be amazed at how themselves last but a Hashem created us and will appreciate small dose of self-care is the process of eating so much more. necessary. Photo by Kira auf der Heide on Unsplash

Image by rawpixel from Pixabay W- Water X- Exercise Water is so important. It speeds While exercise will not make up your metabolism, prevents you lose more weight hunger and flushes out any extra necessarily, it is great for toxins. losing inches and improving health and strength. Additionally, the endorphins Y- Yogurt released during your workout Yogurt is a great way to start the day. It is low in will put you in a great mood. calories, high in protein and full of probiotics. Just make sure you choose one that is low in sugar (under 10 grams), high in protein (8 grams or more) and low fat or fat free. Add either granola or slivered almonds and a fruit for a complete breakfast.

Z- Zipper Do you own at least one skirt with a zipper? Try it on occasionally to determine how well you’re doing. Image by Momentmal from Pixabay Adjustable waist bands can lie, zippers can’t.

Now you know your ABC’s! Back To School & Health As you're preparing for the back to school rush, there may be one thing you forgot about on your lists. Surely you have school supplies, hair cuts, shoes and medical records all on your list, but what about the health aspect of your child's school year? Some mothers are very on top of their kids' activities in the summer months and even make sure they are eating healthy, but not so much so when it's back to school and the kids are out of sight for many hours at a time.

Back to school shopping guide: - containers for salads - small dressing cups - a fridge bag that keeps food cold - a water bottle that holds at least 4 cups - sandwich bags for cut up veggies - a nice to track food intake (check out the Nutrition by Tanya Food Journal) - a digital food scale and bathroom scale, if you don't have one - a rewards chart to hang up - exciting snacks and drinks (see ideas in the article)

It starts with breakfast. I know mornings are rushed, but try to encourage your child to eat breakfast. Even a quick bowl of a non sugary cereal with low fat milk and a fruit is great. I also like the Grab 1 Bars since they're easy to eat while running to catch the school bus, are delicious and have a lot of protein.

Quick fruits: think apple or banana versus cutting up pineapple or washing grapes.

Healthy snacks to take to school: Please note that some snacks are not necessarily healthy, but are not UNhealthy either and are low calories, so they are a better alternative.

Pretzels TAP Muffin Pop corn TAP Cake Pop Popcorners TAP Protein Cookie Mauzone Mania Fiber Biscotti TAP Macadamia Cookie Veggie Straws TAP Diet Cheesecake, Mehadrin, Fit ‘N Free, Say Cheese Quinoa Crisps TAP Blintzes Grab 1 Bars TAP Date Balls Kind Bars TAP Giant Cookie TAP Kugel Potato Nugo Bars TAP Muffin Tops String cheese TAP Rugelach No sugar added fruit leathers TAP Thumbprint Cookies Baked in Brooklyn Flatbread (1 oz. any flavor) Baked in Brooklyn Pretzel Sticks (1 oz. any flavor) Baked in Brooklyn Pita Chips (1 oz. any flavor) Apple Chips Almonds Yogurt Yo Bar (Mehadrin) Confetti Lite Ice Cream (peanut butter flavor) Golden Confection Granola Bars It's not water (but it's not soda either) ideas for drinks: Crystal Light Pure (sweetened with Truvia) Seltzer with no sodium SOBE Life Water (sweetened with Truvia) Vitamin Water Zero (sweetened with Truvia)

Healthy lunches: I usually make a deal with my young clients: 3 days a week- home lunch, 2 days a week-school lunch. This "deal" used to take a lot of convincing but more and more kids don't even want school lunch and prefer to bring home lunch, so that may work in your benefit. School lunch: Teach them the one plate rule which means: one plate filled halfway with vegetables and half with the best possible protein choice available. Teach your child how to decide that. For example, chicken versus a hot dog or fish versus oily eggplant parmesan. If they don't know or there are no healthy choices, they can still stick to the one plate rule.

Note to schools: The healthier your students eat, the better students you will have. Please consider using fresh fruits and vegetables versus canned. Please add whole wheat bread as an option, and always have water available versus just juice. Your students would also appreciate undressed salads so they can choose whether to add the dressing in themselves.

To go lunch ideas for your child's backpack: I like when my clients have balanced meals, so every meal has a starch, a protein and a fruit or vegetable. Start with either whole wheat bread, a whole wheat wrap or a whole wheat pita (if your child doesn't want to wash, then whole wheat Melba Toast also works). Do a side of vegetables like a salad or just some cut up vegetables. Not everyone likes or wants to take a whole salad, so baby carrots, cherry tomatoes, cucumber and celery sticks work well too. For dressings, you can buy the small to-go dressing cups and make your own. There are so many great, low calorie recipes available (we have several in the Cooking with Tanya Cookbook as well as on our blog and social media). Now we just need a protein.

Some kid friendly ideas: - Peanut butter (if the school allows it) 1 tablespoon is a good serving - Low fat cottage cheese. Depending on the child, 1/2 cup to 3/4 cup is a serving. - Cheese. Make sure it's low fat (under 6 grams of fat per ounce) - Tuna. 1 can in water with up to 2 tablespoons light mayonnaise is a good serving. - Turkey breast. About 6 slices is a serving. Make sure it's not turkey roll since that has fat versus turkey breast which does not. If you're concerned about the sodium and chemicals in packaged turkey, get fresh sliced from the deli. - A yogurt. Ideally, a Greek yogurt since it is the highest in protein. - Low fat cream cheese. This is not the best one as it does not have lot of protein, but I reserve it for my picky clients who won't go for the other choices.

Nosh from school Whether it's the candy from the rebbe or the snack swapped with a friend, kids are faced with many temptations. A great idea my client came up with, is that she offers her child a monetary swap. He brings home the candy, she gives him money instead. I love this idea because the child will most likely not feel deprived and learn to give up nosh.

Activities indoors: Summer comes with built-in movement as kids run around, play sports and swim. Back home however, with earlier nights, school work and less safety outside, activities are limited.

Some ideas for indoor exercise: - Running up and down the stairs (make it fun, time them or do a family race of who does it faster) - Hula hoop. Lots of fun and burns calories. - The dance machine available with kosher music. Kids love this one! Other helpful tips:

Give your child incentive and involvement, they need it! Incentive: I tell moms of kids I work with, to give a prize for every 3-5 pounds lost. Even though this sounds overly generous, kids need it. Let's be honest, adults need it too but we have a bit of a longer attention span and a better concept of waiting for gratification.

Involvement: Do NOT do everything for your child. Yes, he is capable of filling out his own food log and she is capable of cutting up her own salad. The more you give the kid ownership, the more he or she will be dedicated to making it work.

Teach by example, keep it positive and involve the family! Teach by example: Your child is watching you. As with anything else, we are role models to our children and need to show by example. Show how you resist temptations, how you make good choices, how you relate to food in a healthy way...

Keep it positive: Don't use the D word. Call it a lifestyle or healthy eating, but don't say diet. Make it about an exciting journey to a healthier them versus a tedious chore or an annoyance.

Involve the family: If everyone is doing it versus singling out a child, it becomes a family affair and a cohesive effort, versus something punitive for just one child. A mother recently told me that ALL 7 of her kids and husband changed their eating just for her ONE overweight child. I was so impressed. Obviously that's not always possible to do fully but even some modifications as a family are helpful. Exercising together is also a nice idea.

It is never too early to start teaching your kids about healthy eating and the importance of movement. Make it a great healthy school year and a good eating year!

Image by Wokandapix from Pixabay Ingredients: ¼ cup oat flour ½ teaspoon baking powder 3 tablespoons unsweetened applesauce Ingredients: 1-2 teaspoons honey or agave syrup 4 TAP muffins with tops removed 1 ½ 5 teaspoons reduced fat peanut butter (using just the bottom part) 4 tablespoons peanut butter powder Directions: 1 container Greek Lite Yogurt Combine oat flour and baking powder in microwave safe bowl. (vanilla flavored) Add the applesauce, honey and peanut butter and stir until 2- 3 tablespoons sugar free chocolate chips combined. Microwave 1-2 minutes. Directions: Enjoy! Crumble TAP muffins in a Ziploc bag until Count the entire recipe as a complete breakfast. finely crushed. Add peanut butter powder. Add yogurt and continue to combine well with crumbs to a dough like consistency. Shape into balls. Oatmeal Chocolate Melt chocolate on low flame. Gently dip each into chocolate Raisin Cookies until covered in a thin coating Makes 16 balls. Count 2-4 balls as a snack, depending on your plan.

Banana Pancakes

Ingredients: Photo by Jessica Castro on Unsplash ⅓ cup applesauce

Photo by Toa Heftiba on Unsplash ½ teaspoon vanilla extract 2 egg whites ½ teaspoon baking soda ½ teaspoon cinnamon Ingredients: Pinch of salt 2 egg whites 1½ cups oats 1 egg ¼ cup raisins 1 ripe banana, mashed ¾ cup brown sugar splenda Cooking spray 4 tablespoons Splenda 1 tablespoon Waldens Sugar Free Caramel Syrup (optional) 2 tablespoons oil

Instructions: Directions: Combine ingredients in a bowl and mix well. Spray frying pan Preheat oven to 375°F. Mix sugar, brown sugar, oil and with cooking spray and heat over medium/high. Pour half the applesauce. Blend well. Add vanilla and egg whites. In another batter into the frying pan and cook until browned. Flip the bowl combine, baking soda, cinnamon and salt. Combine dry pancake over and continue cooking until browned. ingredients with sugar mixture. Mix until well blended. Stir in oats Makes 2 pancakes (you can use the whole batter at once to and raisins. Drop by tablespoon on a greased cookie pan about 2 make 1 large pancake) inches apart. Bake for 7 to 10 minutes or until golden brown. Count entire recipe as a breakfast. Makes 16 cookies Count 2 cookies as a snack Ingredients: 1 ½ cups whole wheat flour Cranberry 1 ½ cups oatmeal Almond Muffins 3 teaspoons baking powder 1 teaspoon baking soda 1 cup water mixed with 2 teaspoons vanilla extract 1 cup apple sauce 3 eggs ¼ cup Craisins Sprinkle of slivered almonds or crushed walnuts

Instructions: Preheat oven to 350°F. Combine all the ingredients in a bowl except for the nuts (do not over-mix). Fill a 12-muffin pan with cupcake liners and spray lightly with cooking spray. You can also spray the pan directly instead of using the liners. Bake for 30 minutes or until toothpick inserted into center muffin comes out clean. Image by siddharthakhullar from Pixabay Makes 12 muffins. Count each muffin as a snack.

Blueberry Frozen Yogurt Ingredients: @nutritionbytanya 1 cup Greek yogurt Crunchy Chickpea Recipe 1-2 tablespoons Splenda or other sweetener Recipe Adapted from thebigmansworld.com 1 cup frozen blueberries Great for soups and salads, chickpeas are filled with fiber and protein while still low in calories. Make this recipe before the first Directions: long Shabbos of the year throw some into the soup or salad, or Blend all ingredients in food processor until smooth snack on them throughout Shabbos afternoon. Transfer into ice cube tray and freeze for 2-3 hours until

beginning to freeze Ingredients: Transfer back to food processor and blend again until smooth. 1 15 ounce can chickpeas, unsalted Refreeze in 2 containers until completely frozen. ½ teaspoon salt Makes 2 servings - count each serving as a snack. Enjoy! 2 tablespoons lemon juice

1 teaspoon lemon zest ¼ -½ teaspoon black pepper Honey Oat Muffins To make the chickpeas ranch flavored add: 1 tablespoon apple cider vinegar ½ teaspoon garlic powder ½ teaspoon onion powder 1 teaspoon dried dill 1 teaspoon dried parsley ½ teaspoon salt ¼ teaspoon black pepper

Directions: Preheat the oven to 400°F. Ingredients: Drain and rinse the chickpeas. Spread onto one half of a dish 2 cups oat flour towel, fold over the other half and thoroughly dry them. Remove 1 tablespoon Stevia Photo by NordWood Themes on Unsplash any shells that may loosen in the process. 2 ½ teaspoons baking powder Transfer to a bowl. Toss with the salt. 1 pinch salt Line a baking pan with parchment paper. Spread the chickpeas 1 cup almond milk out evenly on the pan. Bake for 45 minutes, checking and stirring 1 egg every 15 minutes for even baking/browning. Watch them closely ¼ cup honey for the last 10 minutes as they can burn easily. 2 tablespoons oil Remove from the oven and let them cool for 10-15 minutes before 1 ½ teaspoons vanilla extract eating. To ensure maximum crispiness, you can turn off the oven, crack the door open and let them cool in there for about 1 hour. Directions: Store in an airtight container. Mix dry ingredients then add wet ingredients. Count 2 Tbsp. as free addition to soup or salad. Count ½ a Divide into 10 muffin tins. cup as a snack. If using as a protein by a meal consult with Bake at 350°F for 15-18 minutes or until toothpick inserted in your nutrition counselor to find out the correct serving size. center comes out clean. Count each muffin as a snack or breakfast. Enjoy! TAP & Other Tanya Approved Products Ask your counselor to confirm portions according to your plan

Product Counts As Product Counts As Baked in Brooklyn Pretzel Sticks Snack or Starch TAP 40 Calorie Bread Bread Baked in Brooklyn Flatbread Snack or Starch TAP Açaí Bowl Meal Baked in Brooklyn Pita Chips Snack or Starch Beigels Fiber Gourmet Challah Challah TAP Bagel Bread Bcuz Snack Cherry Pistachio Granola TAP Baked Ziti Meal Bites Snack Bcuz Snack Strawberry-Mallow Granola TAP Blintzes Breakfast or Snack Bites Snack TAP Brownie Batter Breakfast Protein Breakfast Carba Low Ice Cream Snack + Fruit Cookie Chuster Croutons Starch TAP Burrito Breakfast or Lunch Chuster Pretzels Snack Confetti Light Ice Cream Snack or Treat TAP Cake Pop Snack Fish to Dish Crispy Breaded Salmon TAP Cheesecake Snack or Breakfast Cubes Protein Kids- Snack TAP Date Balls Snack Gold Confections Adult- Treat TAP Eggplant Parmesan Lunch or Dinner Golden Flow Lite Orange Juice 1 Fruit Grab 1 Bar Snack TAP Giant Cookie Snack or Breakfast Kids- Snack TAP Hot Dog Protein Grab 1 Tooki Bar Adult- Treat KJ Poultry (TAP approved one) Protein TAP Kugel Vegetable Free or Snack Landau Natural Biscottis Snack or Treat TAP Kugel Potato Snack Mehadrin Fit n’ Free Ice Cream Snack or Treat

TAP Macadamia Cookie Snack Mehadrin Fit N’ Free Pudding Treat Mehadrin Frozen Yogurts Pops Treat TAP Muffin Tops Snack Mehadrin Yo Bar Breakfast or Snack TAP Muffin Snack or Breakfast Mehadrin Leben Light Breakfast or Snack Mehadrin Whipped Cream Treat TAP Pizza Lunch or Meal Mehadrin Extra Light Ice Cream Snack or Treat TAP Vegetable Pizza Lunch Oola Bar Treat

TAP Protein Brownie Batter Cookie Snack PAS Gluten Free Wrap Bread Pas Sliced Bread Bread TAP Protein Cranberry Oat Cookie Snack Pas Lavash Wrap Whole Wheat Bread TAP Rugelach Snack Pas Mini Pitas Starch Slim Wraps Bread TAP Snickerdoodle Breakfast Protein Cookie Breakfast Tasty Addictions Biscottis Snack TAP Soup Free- 1 per day

TAP Thumbprint Cookies Snack

Breads Counts As Meat/Fish Counts As Dry/Snacks: (continued) Counts As

Damascus Whole Wheat Pita Starch Turkey breast (not turkey roll) Protein Baked in Brooklyn (TAP Snack Approved) Stern’s Whole Wheat Bread Starch Chicken breast Protein Kind Bar - 5g protein and above Snack Franczoz Whole Wheat Bread Starch Ground chicken Protein Grab One Bar Snack Ezekiel Whole Wheat Bread Starch Lean meat Protein Nugo Bar Snack Whole Wheat Melba Toast Starch Dairy Counts As Lara Bar Snack Pas Whole Wheat Wraps, Buns Starch and Roll Up’s Skim milk (green) Protein or Snack Luna Bar Snack

Low fat milk (blue) Protein or Reduced fat peanut butter Protein Snack Old Fashioned Quaker Oats Breakfast Say Cheese Diet Cheesecake Snack Instant oatmeal packets (plain) Breakfast Freezer Counts As Mehadrin Greek Cheese Snack Snack Stevia Free Skinny Cow Ice Cream Bars Snack String cheese Snack Truvia Free Van's Light Waffles Breakfast Chobani Plain Yogurt Breakfast or Snack Splenda Free Leiber’s Freeze Pops Treat Chobani Simply 100 Yogurt Breakfast or Cheerios (plain, honey or multi Breakfast Tofutti 30 Calorie Ice Cream Treat Snack grain) Bars Mehadrin Greek Yogurt Lite Breakfast or Plain Fiber One Breakfast Dagim Pollock Fillet Protein Snack Plain Kashi Breakfast Dagim Barramundi Fillet Protein Mehadrin Yo Bar Breakfast or Snack Dagim Matzoh Balls Starch Granola (any) Starch Norman’s Greek Yogurt Lite Breakfast or Dagim Tilapia Fillets Protein Snack Quinoa Starch

Dagim Flounder Fillets Protein Reduced fat cottage cheese Protein Rice Starch

Dagim Frozen Falafel Balls Protein J & J Skim Cappuccino Snack Spaghetti Starch

Frozen French fries Starch Popcorners (1 oz) Snack

Dr. Praeger's or Morning Star Protein Dry/Snacks: Counts As Popcorn Snack Veggie Burger Pretzels Snack Snack for Frozen fruit (for smoothies) Fruit kids or Apple chips (1 oz) Snack or Treat for Dried Fruit adults Misc: Counts As Quinoa crisps Snack Chickpeas (no sugar added) Protein

Beans Protein Veggie straws/flutes Snack

Eggs Protein Dry roasted almonds Snack Cashews Snack

Blue Diamond or Emerald 100 Snack calorie pack almonds

Soy chips Snack