A HEALTHY START TO THE DAY IN 2010!!

A Healthy Start to the Day

Eating breakfast is an important part of powering-up your body for the day. Eating a balanced breakfast can help keep your family alert, improve mood and reduce mid-morning food cravings.

Ten Tips for a Healthier Breakfast:

Oatmeal in an Instant
Instant oatmeal is great on a cold morning and contains fiber and vitamins. Choose oatmeal that is not already pre-sweetened. Sweeten it with raisins or fresh fruit.
Smoothie madness
Blend frozen fruit (bananas and berries are great), low-fat or fat-free milk, and 100% fruit-juice for a quick, tasty breakfast smoothie with lots of nutrients.
Go 100% whole grain
100% whole-grain, fiber-containing cereals served with low- or fat-free milk are a healthier alternative to sugary cereals. Whole-wheat muffins with smashed banana are easy and tasty as well.
Eggxactly! Boil, scramble, or poach eggs and serve on whole-wheat toast - they're packed with nutrition and, in appropriate portions, are great for kids.
Toaster Treats
Frozen whole-grain waffles take almost no time to make. Top them with berries, low-sugar apple sauce or sliced bananas instead of syrup.
Go Nutty!
Spreading peanut or almond butter on whole-grain toast is a great to get both protein and fiber.
Go Fruity
A fresh fruit cut up with a dollop of low-fat or fat-free yogurt is a great way to start the day. Apples contain fiber and bananas contain potassium.
Try All-Fruit Spreads
Instead of butter or margarine on toast, try all-fruit spreads, fruit butters, or even sliced bananas or strawberries.
Bagel Classics
Try a whole-wheat or sunflower seed bagel with low-fat cream cheese or nut butter.
Breakfast On-the-Go
Don't have time to eat breakfast at home? Keep whole-grain mini bagels on-hand or muffins, nuts and dried and fresh fruits that can be taken in the car (apple slices and bananas are also easy and not too messy!).

Did you know?
People who eat breakfast are significantly less likely to be obese and diabetic than those who usually don't.
• Children who eat breakfast are more likely to have better concentration, problem-solving skills and hand-eye coordination.
• Studies have seen that "students who ate breakfasts before starting school had a general increase in math grades and reading scores, increased student attention, reduced nurse visits, and improved student behaviours.
• Unfortunately, many breakfast foods contain a lot of sugar and have been stripped of their natural nutrients. Try to avoid frosted and chocolate cereals, donuts, white bread and high-sugar breakfast bars. Instead of sugary juices, provide your children with 100% fruit juices or fat-free or low-fat milk. Eating only sugary foods may cause your child to have erratic energy levels. Eating a balanced breakfast will help get them going and sustain their energy until lunch time.
A healthy breakfast does not have to take a lot of time. Stick to the basics and serve simple foods that are nutritious and quick in the morning.

Eat up and have energy for a great day! I will post one of my yummy homemade pancake recipes soon..........

Happy Cooking, Lori
Little Chefs
www.thelittlechefs.ca
519-940-1131

Upcoming Classes / Cookshops for Little Chefs

Come PLAY with your Food!

Learning to cook is more than just knowing how to follow a recipe. It is an adventure into the basics of chemistry; an exercise in the applications of math and reading comprehension, and the visual art of nature’s palette.
Whether your children see themselves as the next Rachel or Emeril- or they simply love to be in the kitchen- we’ll teach them how to truly play with their food!

New Upcoming 2010 Winter Classes / Cookshops:

February
All things chocolate...........Come out to make some yummy chocolate treats for your loved ones! $ 30.00
Saturday Feb 13th. @ Alder Street Recreation Centre in Orangeville from 2 - 3:30pm
Sunday Feb 14th. @ What's Cookin in Erin from 2 - 3:30 pm
*Bring in something for local food bank and receive a valentine's gift for yourself!

Parent Child Cookshop # 1 - Baking that can be made ahead of time? Fast and delicious Freezer Pizza Doughs and Slice and Bake cookies are as convenient as store-bought, but you know what goes into it! $ 45.00 for child parent team
Saturday Feb 27th @ Alder Street Recreation Centre in Orangeville from 2 - 3:30pm
Sunday Feb 28th @ What's Cookin in Erin from 2 - 3:30pm

March
March Break - Animal Treats - Good Enough to Eat! Come out and learn how to make some healthy treats for your furry friends. Contact 519-940-1131 for more information

Parent Child Cookshop # 2 - Ready to create some salads and snacks together? Crunchy salads and healthy delicious snacks for the whole family. $ 45.00 for child parent team
Saturday March 27th @ Alder Street Recreation Centre in Orangeville from 2 - 3:30pm
Sunday March 28th @ What's Cookin in Erin from 2 - 3:30pm
Advanced registration and payment to reserve your seat(s) is with Little Chefs info@thelittlechefs.ca or 519-940-1131

*Classes / cookshops for all age levels include discussions on safe food handling, sanitation, and cleaning up.
*All class /cookshop fees include food costs, food sampling and results to take home.
*Private groups, such as girl guides /boy-scout troops, play groups, parties etc. can be arranged at your area location or one of ours for regular fees. Minimum of 8 participants.

Lori Tinella
Little Chefs
Have a Party that COOKS!
www.thelittlechefs.ca
519-940-1131