When the kids come home from school (or log off from online classes), they’re probably looking for a snack. And while you don’t want them to spoil their dinner, you don’t have to resort to chips, cookies, and other prepackaged foods for your children to munch on while you’re cooking, tackling chores, or finishing up the workday.

If you’re looking for easy, healthy after-school snacks, your kids will love these nine delicious and nutritious options.

1. Barbecue Roasted Chickpeas

Recipe and photo courtesy of Super Healthy Kids.

Prep Time: 10 minutes | Cook Time: 50 minutes | Servings: 4

Ingredients

• 3 cups cooked chickpeas (or 2 cans, rinsed and drained)
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon paprika
• 1 teaspoon sugar
• 1/2 teaspoon cumin
• 1/2 teaspoon chili powder

Instructions

1. Preheat the oven to 375 degrees.
2. Rinse and drain chickpeas, and spread on a cookie sheet.
3. Bake for 40 minutes, shaking the pan once in the middle.
4. Remove chickpeas from the oven, transfer to a bowl, and toss with oil and spices.
5. Return the seasoned chickpeas to the cookie sheet and bake for 5 to 10 more minutes, until they become crisp and fragrant.
6. Enjoy immediately, or store in an airtight container for up to a week.

2. Mini Fruit Pizzas

Recipe and photo courtesy of Super Healthy Kids.

Prep / Total Time: 20 minutes | Servings: 6 (2 mini pizzas per serving)

Ingredients

Crust:

• 4 medium tortilla, whole wheat
• 1/2 cup Greek yogurt, plain
• 1 teaspoon honey
• 1/2 teaspoon vanilla extract
• 3/4 tablespoon orange juice

Toppings:

• 1/4 cup strawberries
• 1/4 cup kiwi
• 1/4 cup mandarin oranges, canned in juice
• 1/4 cup blackberries
• 1/4 cup grapes

Instructions

1. Using a small cookie cutter or drinking glass, cut circles out of the tortillas. Set aside.
2. In a small bowl, mix Greek yogurt, honey, vanilla, and orange juice until fully blended. 
3. Slice strawberries; peel kiwi and slice; drain oranges and slice into smaller pieces; slice blackberries and grapes into quarters.
4. Spread yogurt mixture onto tortillas and top with fruit.
5. Serve immediately and enjoy!

3. Apple Nachos

Recipe and photo courtesy of I Am Baker.

Prep / Total Time: 15 minutes | Servings: 8

Ingredients

• 2 apples, cut into thin slices
• 1/3 creamy peanut butter, melted
• 1/4 cup granola
• 1/4 cup peanuts, cut into small pieces

Instructions

1. Remove seeds, stems, and hard pieces from the apples, then thinly slice them with a mandolin or sharp knife.
2. Arrange apple slices on a plate in a pinwheel.
3. Drizzle melted peanut butter over the apple slices with a spoon. 
4. Top with granola and crushed peanuts. Use remaining peanut butter for dipping.
5. Serve immediately and enjoy!

4. Antioxidant Trail Mix

Recipe and photo courtesy of Super Healthy Kids.

Prep Time: 5 minutes | Servings: up to you!

Ingredients

• Peanuts 
• Almonds 
• Pumpkin seeds
• Raisins
• Dried cranberries
• Dried cherries
• Dried blueberries

Instructions

1. Combine all ingredients in a bowl, then gently toss to mix.
2. Serve immediately, or store in an airtight container.

5. Lemony Hummus & Veggies

Recipe and photo courtesy of Super Healthy Kids.

Prep Time: 20 minutes | Cook Time: 90 minutes | Servings 6

Ingredients

• 2 cup chickpeas (garbanzo beans)
• 2/3 cup lemon juice
• 1 cup tahini
• 4 clove garlic
• 2 teaspoon salt
• 1/2 teaspoon ground cumin
• 1/3 cup olive oil
• 1/4 cup water

Instructions

1. Soak chickpeas in a pot and simmer, covered, for 90 minutes, or until tender. Drain.
2. Meanwhile, place the lemon juice, tahini, minced garlic, salt, and cumin in a large food processor. Process until the mixture becomes smooth and creamy.
3. Add the warm cooked chickpeas, olive oil, and water to the food processor, and process for several minutes until smooth. 
4. Serve immediately, or freeze for up to three months.
5. Defrost the containers in the fridge for 24 hours before eating.

6. Energy Bites

Recipe and photo courtesy of I Am Homesteader.

Prep Time: 15 minutes | Freeze Time: 1 hour | Servings: 24 bites

Ingredients

• 2 cups quick oats
• 3/4 cup creamy peanut butter
• 1/4 cup vanilla protein powder
• 4 tablespoons honey
• 1/4 cup ground flaxseed meal
• 1/2 cup mini chocolate chips
• 1 teaspoon vanilla
• 1 tablespoon chia seeds

Instructions

1. In a large bowl, combine oats, peanut butter, protein powder, honey, flaxseed, chocolate chips, vanilla, and chia seeds. Stir until well combined.
2. Using a 1-inch cookie scoop, scoop out the mixture and round it into a ball. Place the energy bites onto a parchment-lined baking pan and repeat with the rest of the mixture.
3. Place the pan in the freezer until the energy bites have hardened (about 1 hour).
4. Enjoy immediately, or store in a ziplock bag.

7. Frozen Yogurt Raspberries

Recipe and photo courtesy of Super Healthy Kids.

Prep / Total Time: 15 minutes | Servings: 4

Ingredients

• 1/2 cup Greek yogurt, vanilla
• 3/4 cup raspberries
• 1 teaspoon poppy seeds (optional)

Instructions

1. Fill a piping bag or ziplock bag with Greek yogurt. Freeze up to an hour, checking every 10 minutes to make sure it doesn’t become too solid.
2. Meanwhile, rinse and dry raspberries. Once the yogurt has thickened, pipe into the raspberries. 
3. Top with poppy seeds for “sprinkles” (if you’d like).

8. Homemade Goldfish Crackers

Photo and recipe courtesy of Super Healthy Kids.

Prep Time: 25 minutes | Cook Time: 20 minutes | Servings: 8

Ingredients

• 1 cup flour, whole wheat
• 1/2 teaspoon salt
• 4 tablespoon butter, unsalted
• 1 cup cheddar cheese, shredded
• 3 tablespoon water

Instructions

1. Preheat the oven to 350 degrees.
2. Add flour and salt to a food processor and pulse. Then, add butter and pulse until the mixture resembles a coarse meal. Add grated cheese gradually and pulse.
3. Add water, one tablespoon at a time. Continue pulsing between tablespoons until the dough forms into a ball. 
4. Flatten between two pieces of wax or freezer paper, and chill for 10 to 20 minutes. This helps the butter get cold and makes for a puffier cracker.
5. Roll the dough fairly thin, about 1/8 of an inch.
6. Cut the dough into goldfish shapes, and place the shapes on a baking sheet.
7. Bake for 12 to 20 minutes, depending on how thick your crackers are.
8. Enjoy immediately, or store in an airtight container for up to a week.

9. Homemade Applesauce

Photo and recipe courtesy of I Am Homesteader.

Prep Time: 10 minutes | Cook Time: 25 minutes | Servings: 6

Ingredients

• 3-4 pounds Granny Smith apples
• 1 tablespoon apple cider vinegar (more or less to taste)
• 1/2 teaspoon ground cinnamon
• 1/2 cup granulated sugar
• 1 cup water
• 1/2 teaspoon salt

Instructions

1. Peel, core, and quarter the apples.
2. Place apples in a large pot. Add vinegar, cinnamon, sugar, water, and salt.
3. Bring to a boil, then lower the heat and cover the pot. Maintain a low simmer for 20 to 25 minutes, or until the apples are completely tender and cooked through.
4. Remove from heat and use a food processor to mash the apples.
5. If the applesauce is too thick, add more water to thin it out.
6. If it’s not sweet enough, add more sugar to taste. If it’s too sweet, add more apple cider vinegar.
7. Serve immediately, or store in the fridge.

We hope your kiddos love these healthy after-school snacks! They’re easy to make, full of nutrients, and tasty enough for you to enjoy, too.

Want more healthy and delicious recipe ideas?

The Lafayette Family YMCA is a community dedicated to healthy living and social responsibility. For more fitness tips and to stay up to date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram.

The post 9 Easy, Healthy After-School Snacks appeared first on YMCA.

Who said healthy eating had to be boring? If you’re trying to lower your cholesterol levels, you have plenty of heart-healthy options that taste great and are easy to incorporate into your meals, snacks, and sides. And by filling your plate with colorful fruits, veggies, and whole grains, you’ll reduce your risk of heart disease without skimping on flavor.

Check out these seven low-cholesterol foods you’ll actually want to eat!

1. Omega-3-Rich Foods

Foods like avocados and fish are rich in omega-3 fatty acids, which your body needs to regulate cell function, make hormones, and lower triglycerides. Eating fish won’t directly lower “bad” (LDL) cholesterol, but it will help you raise your “good” (HDL) levels. Plus, fish and avocados — which are packed with monounsaturated fats and Vitamin E — can help you reduce your risk of heart disease or stroke.

Other omega-3-rich foods include: 

• Salmon
• Mackerel
• Broccoli
• Flax seeds
• Chia seeds

2. Extra-Virgin Olive Oil

Extra-virgin olive oil is a smart replacement for omega-6-rich oils, which can trigger inflammation or cause heart problems down the road. It’s filled with antioxidants like oleuropein, which prevents LDL cholesterol from oxidizing (and clogging your arteries). Extra-virgin olive oil also contains Vitamin E, Vitamin K, and monounsaturated fats that can help you lower your chances of heart disease. 

There are plenty of ways you can cook with olive oil, such as:

• Sautéing vegetables in the oil
• Mixing it with vinegar for a salad dressing
• Dipping bread into olive oil
• Using it in marinades for chicken
• Drizzle olive oil over cooked pasta

3. Whole Grains

Oats, barley, bran, and other whole grains are full of soluble fiber, which lowers your LDL levels and your risk of heart disease. Along with slowing down the cholesterol absorption in your bloodstream, this fiber also aids in digestion and helps you feel fuller longer. Plus, whole grains will provide you with more vitamins and minerals than refined grains will.

You’ll find fiber-rich whole grains in:

• Granola bars
• Oatmeal
• Brown rice
• Whole-grain cereal
• Air-popped, unsalted popcorn

4. High-Lycopene Foods

To lower your cholesterol and boost your heart health, look for foods rich in lycopene, a plant nutrient that gives red fruits and vegetables their color. Lycopene also has strong antioxidant properties, which can help your body fight off free radicals that might otherwise cause heart disease and other chronic conditions.

You’ll love colorful, lycopene-rich produce like:

• Tomatoes
• Guavas
• Watermelon 
• Red bell peppers 
• Grapefruit

5. Pectin-Rich Produce

Pectin is a soluble fiber you’ll find in a variety of fruits and vegetables — and it can lower your cholesterol by up to 10%! Along with being a low-calorie snack, pectin-rich produce is also full of antioxidants and anti-inflammatory properties that can help you prevent heart disease and other health problems.

Enjoy a high-pectin fruit or veggie for your next snack, such as:

• Apples
• Oranges
• Strawberries
• Eggplant
• Carrots

6. Tree Nuts

Like avocados and fish, tree nuts are bursting with heart-healthy monounsaturated fats and omega-3s. These nuts also contain phytosterols, a plant compound that keeps your intestines from absorbing cholesterol. And eating half a cup of nuts every day will not only fill you up; it can also reduce your cholesterol levels by up to 10%!

You’ll love snacking on tree nuts like: 

• Almonds
• Walnuts
• Pecans
• Hazelnuts
• Macadamia nuts

7. Legumes

Legumes (like beans and peas) are packed with soluble fiber and minerals. And eating half a cup of legumes each day has been proven to reduce your LDL. If you’re trying to lower your cholesterol (or thinking about going vegetarian) but worried about getting enough protein, legumes are a great alternative to red meat and poultry.

You’ll love cooking with heart-healthy legumes like: 

• Chickpeas
• Kidney beans
• Peas
• Pinto beans
• Lentils 

By eating these low-cholesterol superfoods, you’ll have healthier eyes, arteries, bones, and an overall lifestyle. What’s more, they taste great and might even become part of your new favorite meal or snack!

The Lafayette Family YMCA is a community dedicated to healthy living and social responsibility. For more fitness tips and to stay up to date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram.

The post 7 Low-Cholesterol Foods You’ll Actually Want to Eat appeared first on YMCA.

All the sugar of Valentine’s Day candy can wreak havoc on your waistline and teeth. What’s more, eating too many sweets can eventually lead to conditions like diabetes, heart disease, and high blood pressure.

But you can enjoy delicious snacks full of nutrients protein, calcium, antioxidants, and fiber. You’ll be surprised how tasty and sweet some of these are, and you won’t even miss all the added sugar!

Check out these five healthy alternatives to Valentine’s Day candy:

1. Strawberry Rose Bouquet

Recipe and photo courtesy of Local Adventurer.

Ingredients & Equipment

• 12-14 strawberries
• 12-14 wooden skewers

Instructions

1. Slice the first strawberry about two-thirds of the way down to form the first petal. Try not to slice all the way to the bottom, or the fruit may fall apart.
2. Start slicing 1-3 other petals to create a rose.
3. Repeat for the rest of the strawberries.
4. Gently place each strawberry onto the end of a skewer to form a bouquet.
5. Give the strawberry bouquet to a loved one, or enjoy it yourself!

2. Frozen Yogurt Bark

Recipe and photo courtesy of The Nutritionist Reviews.

Ingredients

• 1 ½ cups vanilla yogurt
• 1 scoop vanilla protein powder
• ½ cup diced strawberries
• 2 tablespoons shredded coconut
• 2 tablespoons dark chocolate shavings

Instructions

1. Line a medium baking dish or sheet with aluminum foil.
2. Mix yogurt and protein powder. Spread yogurt about ½  inch thick on aluminum foil.
3. Sprinkle with strawberries, coconut, and dark chocolate. Freeze until solid, or about 90 minutes.
4. Remove from freezer and break “bark” up with your hands or a knife.
5. Serve immediately, or store in freezer tightly wrapped.

3. Superfood Trail Mix

Recipe and photo courtesy of Eating Bird Food.

Ingredients

• ¾ dried cranberries
• ¾ dried cherries
• ½ cup dates
• ⅓ cup cashews (raw or roasted & unsalted)
• ⅓ cup sliced almonds (toasted)
• 2–3 sections of dark chocolate, chopped

Instructions

1. Mix all ingredients together in a small bowl and serve. 
2. Store in an air-tight container for 7-10 days.

4. Heart-Shaped Sushi

Recipe and photo courtesy of Holly’s Helpings.

Ingredients

• 4 cups cooked rice
• ½ cup rice vinegar
• 3 tablespoons sugar
• 3 tablespoons salt
• 4 sheets of nori (seaweed)
• A bamboo mat or cutting board

Instructions

1. Mix vinegar, sugar, and salt together. Heat the mixture on the stovetop so the sugar and salt dissolve completely.
2. Combine the mixture with rice.
3. Cover the bamboo mat with plastic wrap, or set out the cutting board.
4. Place a nori piece onto the mat (or board), shiny side down.
5. Spread a cup of rice over the nori piece, making sure there’s a ½-inch space left at the top and bottom of the seaweed.
6. Slowly roll up the sushi.
7. Use the mat or your hands to squish the roll to one side. One end should be pointy, and the other end should be rounded (forming a heart).
8. Repeat Steps 4-7 with the other three pieces of nori and the rest of the rice.
9. Serve and enjoy!

5. FroYo Bites

Recipe and photo courtesy of Disney Family.

Ingredients & Equipment

• 1 pint raspberries
• 1 cup vanilla yogurt (regular or Greek)
• 1 mini ice cube mold

Instructions

1. Slightly mash the raspberries with a fork.
2. Combine the raspberries with the yogurt, mixing well.
3. Using a spatula, fill the ice cube molds with the yogurt mixture. Scrape off excess.
4. Place in the freezer until thoroughly frozen, about 6 hours or overnight. 
5. Pop the bites out of the ice cube molds and enjoy!
6. To store, place yogurt bites in a small, resealable, freezer-safe container or bag. Return to the freezer for up to 1 month.

We hope you have a wonderful (and healthy) Valentine’s Day! And if you’d like more healthy eating tips, be sure to check out our other resources.

The Lafayette Family YMCA is a community dedicated to healthy living and social responsibility. For more fitness tips and to stay up to date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram.

The post 5 Healthy Alternatives to Valentine’s Day Candy appeared first on YMCA.

Thanksgiving, Christmas, Hanukkah, and New Year’s are filled with relaxing over delicious food. But all of that rich fare can quickly take a toll on your healthy eating plan. It’s so easy to “fall off the wagon” this time of year, especially with all of those Christmas cookies that are still calling your name!

If you’re looking for a post-holiday recovery plan, these seven healthy recipes will help you get back on track and start feeling better.

Breakfast

Creamy Porridge with Spiced Apple & Cranberry

Recipe and photo courtesy of BBC Good Food.

Ingredients

• 3 apples, cored, peeled, and diced
• 200 grams cranberries (fresh or frozen)
• 1 tsp mixed spice (cinnamon, allspice, nutmeg, cloves, ginger)
• 5 Tbsp sugar
• 200 grams oats
• 4 cups milk
• 1 tsp vanilla extract

Instructions

1. Put the apples in a pan with 1/2 cup water and cook gently until almost softened. Turn up the heat.
2. Add the cranberries, mixed spice, and 3 Tbsp of sugar and bubble until saucy.
3. Tip the oats, milk, vanilla, and remaining sugar into a big saucepan.
4. Bring to the boil, stirring constantly, and simmer for 4-5 mins until creamy.
5. Divide between 6 bowls and top with the warm or cold fruit mixture. You can also make this a day before serving.

Super Berry Smoothie

Recipe and photo courtesy of BBC Good Food.

Ingredients

• 450-gram bag of frozen berries
• 450 grams strawberry yogurt
• 1/2 cup milk
• 25 grams oats
• 2 tsp honey (optional)

Instructions

1. Blend the berries, yogurt, and milk until smooth.
2. Stir through the oast, then pour into 4 glasses.
3. Serve with a drizzle of honey (if you’d like).

Soup & Salad

Hearty Kale & Chorizo Soup

Recipe and photo courtesy of Food Network.

Ingredients

• 1/2 Tbsp olive oil
• 1 cured chorizo, sliced on the bias
• 1/4 large Spanish onion, diced
• 1 large garlic clove, chopped
• 3 sprigs fresh thyme
• 1 bay leaf
• 8 cups chicken stock
• 3 Yukon Gold potatoes, peeled and diced
• 1 can white kidney beans, rinsed and drained
• 1 fresh cod fillet, seasoned with salt and white pepper
• Grated Parmesan

Instructions

1. Heat olive oil in a large, heavy-bottomed pot on medium-high heat. Sauté chorizo until crispy, about 4 minutes. Remove from pan with a slotted spoon and set aside.
2. Pour off oil from the chorizo, saving about 1 Tablespoon. Sauté onions and garlic, scraping up any sausage bits, until soft.
3. Add thyme, bay leaf, diced potatoes, beans, and stock and turn up the heat to medium-high. Add chopped kale and bring to a boil for 6-7 minutes.
4. Turn down the heat and cook for an additional 10 minutes. Return chorizo to the pot.
5. In a separate pan, add a sliver of butter and melt. Sear cod on both sides until just browned.
6. Add cod to the soup pot and cook until fish is cooked through.
7. Remove bay leaf, ladle into bowls and add cracked black pepper and salt to taste.
8. Add grated Parmesan and dig in!

Low-Sodium Hearty Beef & Barley Soup

Recipe and photo courtesy of Food Network.

Ingredients

• 1 Tbsp (15 mL) vegetable oil
• 3/4 lb(s) (340 g) boneless grilling steak, cut into bite-sized cubes
• 1 medium carrot, chopped
• 1 medium onion, chopped
• 1 stalks celery, chopped
• 1 clove garlic, chopped
• 1 box (900mL) no salt added beef broth
• 1/4 cup pot barley
• 1 Tbsp (15 mL) balsamic vinegar
• 1 green onion, thinly sliced

Instructions

1. Brown steak with a heavy-bottomed saucepan or Dutch oven at medium-high heat.
2. Stir in carrot, onion, celery, and garlic. Cook for 5 minutes.
3. Add broth, barley, and vinegar. Heat to a boil.
4. Reduce heat to low and cook, covered, for 30 minutes.
5. Served with green onion sprinkled on top.

Rotisserie Chicken Salad with Charred Scallion Dressing

Recipe and photo courtesy of Bon Appétit.

Ingredients

• 5 ounces country-style bread, crusts removed, torn into 1-inch pieces
• 10 Tbsp extra-virgin olive oil, divided
• 2 scallions
• Salt and pepper to taste
• 2 Tbsp fresh lemon juice
• 2 Tbsp unseasoned rice vinegar
• 1 Tbsp Dijon mustard
• 1 Tbsp mayonnaise
• 1 small rotisserie chicken, meat pulled from bones and shredded
• 6 radishes, trimmed and cut into wedges
• 1 head of lettuce, leaves separated
• 1 avocado, sliced and divided

Instructions

1. Preheat oven to 450°. Toss bread and 3 Tbsp oil on a rimmed baking sheet; season with salt and pepper. Bake until golden and crisp around the edges, 8–12 minutes; let croutons cool.
2. Meanwhile, separate scallion whites from greens. Finely chop whites; place in a large bowl.
3. Finely chop greens. Heat 1 Tbsp oil in a small skillet over medium. Cook greens, stirring often, until blackened around edges and crisp, about 3 minutes.
4. Scrape greens into a bowl with whites, then whisk in lemon juice, vinegar, mustard, and mayonnaise. Season with salt and pepper.
5. Gradually whisk in the remaining 6 Tbsp oil.
6. Pour half of the dressing into a small bowl; set aside. Add chicken, radishes, and croutons to bowl with remaining dressing and toss to coat.
7. Arrange lettuce and half of the avocado on a platter; season with salt and pepper. Drizzle with 3 Tbsp reserved dressing; top with chicken salad.
8. Tuck the remaining avocado around; season with salt and pepper. Drizzle with remaining dressing.

Lunch & Dinner

Roasted Squash with Pesto & Mozzarella

Recipe and photo courtesy of BBC Good Food.

Ingredients

• 1 small butternut squash, halved and sliced into 1/2-inch slices
• 3 tsp olive oil
• 1 tsp dried crushed chili
• 1 red onion, cut into thin wedges
• 2 red peppers, sliced
• 50 grams arugula
• Juice of 1/2 lemon
• 125-gram ball light mozzarella
• 4 Tbsp fresh pesto

Instructions

1. Preheat oven to 425°. Place the squash on a large baking tray. Toss with 2 tsp of the oil, chili, and seasoning. Bake for 15 mins.
2. Take the tray out of the oven and turn the squash. Scatter the onion and peppers over the top and return to the oven for another 25 mins or until vegetables are tender and lightly charred.
3. Toss the arugula with the remaining oil, lemon juice, and some pepper. Pile onto plates and divide the squash, onion, and peppers on top.
4. Tear the mozzarella over the salads and spoon over the pesto. Serve warm.

Wild Rice Chicken Skillet

Recipe and photo courtesy of Food Network.

Ingredients

• 3 cups cooked wild rice
• 4 boneless skinless chicken breasts
• 6 baby Bella mushrooms, cut into 6 pieces
• 2 cups baby spinach, packed
• 1/4 cup reduced-sodium chicken stock
• Pinch of dried basil
• Pinch of dried red chili flakes
• 1/2 cup sour cream
• 1 cup part-skim Cheddar cheese, shredded
• 1/2 tsp salt
• Pepper
• Fresh parsley for serving

Instructions

1. Preheat oven to 350º.
2. Using an oven-safe skillet (all stainless steel), heat olive oil over medium-high heat. Add the chicken and sear on both sides until golden, about 5 minutes per side. Transfer to a plate.
3. Add mushrooms to the skillet; stir until softened, about 5 minutes. Deglaze skillet with chicken stock.
4. Stir in spinach, rice, sour cream, dried basil, and chili flakes.
5. Add the chicken breasts back to the skillet, then sprinkle with cheddar cheese. Bake for 20 minutes until chicken is cooked through.

We wish you the best of luck with your post-holiday recovery! And if you’d like more healthy eating tips, be sure to check out our other resources.

The Lafayette Family YMCA is a community dedicated to healthy living and social responsibility. For more fitness tips and to stay up to date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram.

The post 7 Healthy Recipes for Your Post-Holiday Recovery appeared first on YMCA.

Merry Christmas from the Y! This is one of the happiest times of the year: gathering with family and friends, wearing cozy sweaters, and sharing yummy foods.

But while we all love Christmas cookies, you may be wondering how to cut back on some of the holiday sugar. If you’re looking for healthy Christmas treats to make with your kids, we have seven adorable (and delicious!) ideas for you.

1. Strawberry Santas

Ingredients

• 12 strawberries
• 1 banana
• ¼ cup cream cheese
• Gel icing

Instructions

1. Cut off the leaves from strawberry.
2. Cut a second slice from the top of the strawberry.
3. Slice a disc from a banana.
4. Spread one side of the banana with cream cheese for Santa’s beard.
5. Place the strawberry slice on the serving plate.
6. Add the slice of the banana on top, cream cheese side down.
7. Add two gel icing dots on the edge of the banana slice for eyes.
8. Place the rest of the strawberry on top as the hat.
9. Repeat for as many Santas as you want.

2. Grinch Fruit Skewers

Ingredients & Equipment

• 10 green grapes
• 1 banana, cut into 10 slices
• 10 strawberries
• 10 mini marshmallows
• 10 skewers

Instructions

1. Kids’ safety tip: Cut or break off the pointy end of the skewers.
2. Put a green grape on each skewer for the Grinch faces.
3. Place a banana slice on top of each grape.
4. Cut off the strawberry leaves, then put the strawberries on top of each banana for Grinch hats.
5. Top off the hats with mini marshmallows.

3. Banana Snowmen

Ingredients & Equipment

• 2 bananas
• ¼ of a carrot
• A handful of raisins
• 3 strawberries
• 6 grapes
• 6 skewers

Instructions

1. Cut the bananas into thick slices (about nine rounds per banana).
2. Peel the carrot and cut into small triangles for a nose.
3. Trim strawberry stems and cut in half. You should get two hats out of each strawberry.
4. Cut the grapes in half. 
5. To assemble, thread three slices of banana on to each skewer, then a strawberry hat and grape half. 
6. Gently press raisins into the banana slices for eyes and buttons.
7. Add the carrot nose, then enjoy these sweet snowmen!
8. Kid-friendly tip: Chop everything up, place all the bits in separate bowls, and have the kids assemble the snowmen.

4. Frosty the Snowman Sandwiches

Ingredients & Equipment

• 2 slices of bread
• Deli ham
• Cheese
• A baby carrot
• Raisins 
• Cucumber slices
• Red bell pepper slices
• Circle sandwich cutter

Instructions

1. Place ham and cheese (or your child’s favorite filling) between bread slices.
2. Use the circle sandwich cutter to slice away the edges.
3. Let your child add the baby carrot for Frosty’s nose, raisins for his eyes and mouth, and red bell pepper for his scarf.
4. Finish the sandwich by adding cucumber slices for Frosty’s hat.
5. Time for your kiddo to dig in!

5. Watermelon Christmas Trees

Ingredients

• ¼ of a whole seedless watermelon
• ⅓ cup yogurt

Instructions

1. Cut watermelon into slices, then cut each slice in half.
2. To make the base of the tree, slice the rind into thirds and trim pieces from either side so you’ll have one “tree trunk” in the middle.
3. Place your Christmas trees on a lined tray that will fit in the freezer.
4. Add yogurt to a piping bag and decorate your trees. If you don’t have a piping bag, simply fill a snap-lock plastic bag with yogurt and cut a small piece from the corner.
5. Place tray in the freezer and let yogurt freeze for 1-2 hours.
6. Serve and enjoy!

6. Sweet & Savory Christmas Trees

Ingredients

• A slice of yellow cheese 
• 5-7 small pretzel sticks
• 1 green apple
• 8 raisins

Instructions

1. Cut green apple into eight slices.
2. Help your child assemble their Christmas tree: Yellow cheese for the star, pretzel sticks for the tree trunk, and raisins for ornaments.
3. Repeat this for as many trees as you want!

7. Cheese Christmas Trees

Ingredients & Equipment

• Your child’s favorite cheese
• Broccoli florets
• Chili pepper flakes
• 1 mini yellow pepper
• Skewers or toothpicks

Instructions

1. Slice cheese into triangles, then gently skewer them.
2. Shave broccoli tops, then have your child sprinkle broccoli over the cheese wedges.
3. Shake a few chili pepper flakes over each wedge.
4. Carefully slice the pepper into stars, then top cheese wedges.
5. Serve and enjoy!

We hope you and your kiddos have the healthiest, tastiest Christmas ever!

The Lafayette Family YMCA is a community dedicated to healthy living and social responsibility. For more fitness tips and to stay up to date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram, or visit our website here.

The post 7 Healthy Christmas Treats You Can Make with Your Kids appeared first on YMCA.

Fall’s most famous produce isn’t just great for spiced lattes and pie. Pumpkin is full of fiber, vitamins, and antioxidants that can help you lose weight and boost your overall health. Adding pumpkin to sauces and treats — or enjoying roasted pumpkin seeds on your own — may lead better eyesight, an immunity boost, and more. 

There are plenty of reasons to consume this fall fruit, but we’ve narrowed it down to five health benefits you’ll enjoy with pumpkin

1. Energy & Weight Loss

Plant foods in general (like pumpkin!) can help you increase your energy while decreasing your risk of obesity and diabetes. One cup of canned pumpkin packs seven grams of fiber, a nutrient that helps you manage your blood sugar levels for consistent energy.

Fiber also makes you feel fuller, longer, so you can keep cravings at bay with a pumpkin-infused meal or snack. And If you’re trying to cut back on saturated fats and calories, canned pumpkin makes a great substitute for cheese or cream.

2. Healthy Eyes

Pumpkin is one of the best sources of beta carotene, an antioxidant that gives pumpkins their vibrant orange color. Our bodies convert beta carotene into Vitamin A, which plays a major role in visual acuity (or sharp eyesight).

In addition to promoting 20/20 vision, pumpkin can help you avoid age-related vision problems. Results from a 2019 clinical study showed that consuming more beta carotene greatly reduced the risk of macular degeneration.

3. Skin & Muscle Protection

The beta carotene that protects your eyes can also keep your skin safe. When your body converts pumpkin’s beta carotene into Vitamin A, the antioxidant works to prevent skin damage or cancer from UV rays.

Along with boosting your skin’s health, pumpkin can also help your muscles recover after a workout. You’ll find lots of zinc and protein in pumpkin seeds; try adding these to yogurt or a salad within 45 minutes of exercising for the best muscle protection.

4. Heart & Liver Health

Just one cup of pumpkin has 14% of your daily dose of potassium! This mineral works together with iron and magnesium to keep your heart healthy and your blood pressure low, reducing your risk of cardiovascular disease.

You can also support liver function by including pumpkin and other antioxidant-rich foods in your diet. These antioxidants help your liver break down fats, proteins, and carbohydrates — and filter harmful substances out of your bloodstream.

5. Immunity Boost

Pumpkin’s plentiful antioxidants may help you prevent or slow damage from unstable free radicals, which can cause cancer, heart disease, and other complications. Vitamins A, C, and E are especially useful in fighting disease and repairing damaged cells.

The potassium in pumpkin is also key in helping your body build up immunity and prevent sickness — from the common cold to major disease.

All of pumpkin’s health benefits truly make it a superfood! You’ll love adding pumpkin (and pumpkin seeds) to your snacks and meals for a low-calorie, high-fiber, antioxidant-rich treat.

The Lafayette Family YMCA is a community dedicated to healthy living and social responsibility. For more fitness tips and to stay up to date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram, or visit our website here.

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That’s why we’ve rounded up nine easy, healthy 4th of July recipes. Your family and friends will be begging for more of these appetizers, main dishes, and desserts!

Appetizers

1. American Flag Veggie Tray with Dill Dip

Ingredients

For the veggies:

• 3 cucumbers
• 10-15 radishes
• Cauliflower
• Grape tomatoes
• 2 red peppers

For the dip:

• ½ cup fat-free sour cream
• ½ cup mayonnaise
• 8 oz. light cream cheese
• 1 tablespoon fresh dill, minced
• 2 tablespoon fresh parsley, minced
• 1 tablespoon dried minced onion
• 1 teaspoon salt
• 6-10 drops of blue food coloring

Instructions

1. Slice all vegetables except for one of the radishes. Line veggies up on a cookie sheet in rows of white and red.
2. Mix all dip ingredients together in a small bowl. Gradually add drops of food coloring to turn the dip blue.
3. Pour dip into a small square container and place in the top left of the cookie sheet.
4. Slice radish and cut into stars using a small, star-shaped fondant or cookie cutter. 
5. Place radish stars into rows on the dip.
6. Serve immediately or refrigerate.

2. Blueberry, Strawberry, & Jicama Salsa

Ingredients

• 1 cup diced strawberries
• 1 cup diced jicama
• ⅓ cup chopped cilantro
• ¼ cup chopped red onion
• 2 tablespoons chopped jalapeno pepper, stemmed and seeded
• Juice of 1 large lime
• Salt to taste
• Tortilla chips for serving

Instructions

1. In a medium bowl, combine blueberries, strawberries, jicama, cilantro, red onion, jalapeno, and lime juice. Stir until well combined, then season with salt. 
2. Serve immediately (at room temperature or chilled) with tortilla chips.
3. This salsa is also great with grilled fish or chicken!

3. Caprese Skewers

Ingredients

• 40 cherry tomatoes, cut in half
• 20 fresh Italian basil leaves, torn or cut in half
• 1 ball fresh mozzarella, cut into 40 small cubes
• Balsamic vinegar, for serving

Instructions

1. Skewer one cherry tomato half, one basil leaf half, and one cube fresh mozzarella onto a toothpick. Finish it with another cherry tomato half. 
2. Repeat with the rest of the ingredients for 40 total skewers.
3. Store in the refrigerator until ready to serve. Drizzle with balsamic vinegar.

Main Dishes

1. BBQ Slow-Cooker Baby Back Ribs

Ingredients

• 1 package pork baby back ribs
• ½ tsp salt
• ½ tsp pepper
• 2 cups BBQ sauce

Instructions

1. Pat ribs dry with paper towels.
2. Rub with salt and pepper.
3. Lay meat-side up in slow cooker (or crockpot).
4. Pour half of the BBQ sauce over the rib.
5. Cover and cook on high for 7-8 hours.
6. If you want the ribs more caramelized, heat oven to 450°F and bake ribs for no more than 5 minutes.
7. Cut and serve with extra BBQ sauce.

2. Chicken Fajita Burgers

Ingredients

• 2 lbs ground chicken
• 2 tablespoons fajita seasoning
• 4 slices cheddar cheese
• 2 teaspoons olive oil
• 1 sweet onion, sliced
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• Salt and pepper to taste
• 8 sandwich buns
• Guacamole, salsa, and/or sour cream for serving (optional)

Instructions

1. Preheat grill pan, griddle, skillet, or outdoor grill to medium-high heat.
2. In a large bowl, combine chicken and fajita seasoning.
3. Divide meat into 8 equal patties.
4. Drizzle patties with about 1 teaspoon olive oil (divided). Cook patties about 5 minutes per side, or until cooked through.
5. In a large skillet over medium-high heat, sauté peppers and onions in about 1 teaspoon of olive oil. Season with salt and pepper and cook until tender (about 8-10 minutes).
6. When the burgers are ready, top each patty with ½ slice of cheddar cheese. Cover with foil and let sit for about 2 minutes (or until the cheese has melted).
7. Before serving, place each burger on a bun and top with peppers and onions. If desired, add salsa, guacamole, and/or sour cream.

3. Grilled Mediterranean Chicken Kebabs

Ingredients

For the kebabs:

• 3 chicken fillets, cut in 1-inch cubes
• 2 red bell peppers
• 2 green bell peppers
• 1 red onion

For the marinade:

• ⅔ cup extra virgin olive oil, divided
• Juice of 1 lemon, divided
• 6 clove of garlic, chopped, divided
• 2 tsp paprika, divided
• 2 tsp thyme, divided
• 4 tsp oregano, divided
• 4 tsp salt, divided
• 2 tsp ground black pepper, divided

Instructions

1. Mix half of the marinade ingredients in a small bowl. Place chicken in a ziplock bag and pour marinade over it. Marinade in the fridge for at least 30 minutes.
2. Mix the other half of the marinade ingredients in the same bowl. Pour into a  separate ziplock bag with the vegetables. Marinade for at least 30 minutes.
3. Meanwhile, if you’re using wood skewers, soak them in water for 20-30 minutes. This will keep them from igniting on the grill.
4. Thread the chicken and veggies onto the skewers.
5. Grill or bake kebabs.
   1. To grill: Heat an outdoor grill or indoor grill pan over medium-high heat. Spray the grates with oil and grill for about 5 minutes on each side, or until the center is no longer pink.
   2. To bake: Preheat the oven to 425 F. Place skewers on two foil-lined baking sheets and bake for about 10-15 minutes. Turn over once and bake for another 10-15 minutes on the other side, or until they have baked through.

Desserts

1. Chocolate-Dipped Mango Pops with Sprinkles

Ingredients

• 2 mangos, peeled, pitted, and cut into large spears
• 1 8-ounce white chocolate bar
• ½ cup red, white, and blue sprinkles

Instructions

1. Insert skewers into the bottom of mango pieces. 
2. Place on a parchment-lined baking sheet and place in the freezer to chill for 30 minutes. You can also freeze these overnight. 
3. Break white chocolate bar into small pieces. Place chocolate in a small bowl and melt in the microwave for about 3 minutes. Stop every 30 seconds to stir.
4. Remove mango from freezer and dip halfway into the warm chocolate.
5. Roll in sprinkles and return to the baking sheet to allow chocolate to cool. 
6. Store in refrigerator until ready to serve.

2. Fruit & Yogurt Granola Cups

Ingredients

• 1 ½ cups rolled oats
• ¼ cup unsweetened shredded coconut
• ½ teaspoon ground cinnamon
• ⅛ teaspoon salt
• 3 tablespoons pure maple syrup
• 2 tablespoons natural smooth almond butter
• Your favorite yogurt (for filling, 2-3 tablespoons per granola cup)
• Sliced blueberries, strawberries, and other fruit for topping

Instructions

1. Preheat oven to 325°F.
2. Grease nine muffin cups in your muffin pan, or use parchment liners.
3. In a medium-sized bowl, mix rolled oats, shredded coconut, ground cinnamon, and salt.
4. Add maple syrup and almond butter to a small pot on low heat. Whisk together until warm and both ingredients are runny and have combined together.
5. Add almond butter mixture to oat mixture and stir to combine. Make sure you’ve coated all oats with the wet mixture.
6. Divide mixture among the nine muffin cups. Using a small piece of parchment paper, press oat mixture into each muffin cup.
7. Bake for 15 minutes or until the edges are golden brown and crisp.
8. Allow granola cups to cool completely in muffin pan.
9. Once cooled, remove with an icing spatula or a butter knife.
10. Fill with your favorite yogurt and top with blueberries, strawberries, and other fruit.
11. Store uneaten granola cups in an airtight container. They’ll stay crunchy for 3-4 days.

3. Greek Yogurt Pound Cake with Berries

Ingredients

• 1 cup whole milk plain Greek yogurt
• 1 cup softened, unsalted butter
• 3 cups sugar
• 6 eggs
• 1 teaspoon vanilla extract
• 1 teaspoon lemon extract
• 3 cups cake flour
• ¼ teaspoon baking soda

Instructions

1. In a stand mixer on medium speed, cream together butter and sugar until the mixture is pale yellow.
2. Turn mixer to low speed and add eggs one at a time, scraping the edges of the bowl as needed.
3. Add extracts, flour, and baking soda.
4. Add yogurt and mix briefly.
5. Coat a 9″x13″ metal cake pan with nonstick spray. 
6. Pour batter into pan. 
7. Bake at 350ºF for 45 minutes, or until golden brown and a toothpick or cake tester comes out clean.

Now you’re ready to make this your easiest, healthiest 4th of July yet! 

The Lafayette Family YMCA is a community dedicated to healthy living and social responsibility. For more fitness tips and to stay up to date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram, or visit our website here.

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Here are five healthy back-to-school tips that will help your kiddos have a great year!

1. Set bedtimes.

A good night’s rest is important for kids—and adults—to feel focused, energized, and well-rested all day long. While sleep requirements do vary for adults—between seven to nine hours each night—all children need over eight hours to give their bodies the time they need to grow big, strong, and healthy!

Your children likely stayed up a bit later during the summer nights, but you can help them ease back into a school-night bedtime. To prepare your kids to get up early, start moving their bedtime earlier for a week or two before the school year begins. A regular routine is important for young kids, so don’t shift their schedule too quickly and avoid late nights on the weekends.

2. Teach good hygiene habits.

Germs are everywhere, but there are a couple of easy steps you can take to show your children proper hygiene habits. Keep your kids healthy—and prevent the germs from entering your home—by teaching them the importance of washing their hands after using the restroom and before eating lunch or a snack!

Sharing is caring, except when it comes to bacteria! Kids are germ magnets, so washing their hands may not be enough. Before they head to school, instruct your kids not to share their food or drinks with other children to avoid spreading sickness through the class.

3. Make a nutritious breakfast.

You know what they say! Breakfast is the most important meal of the day. Whether you’re an adult or a kid, breakfast can start your morning in a nutritious and delicious way. Avoid sugar-packed cereals or breakfast bars and reach for yogurt, fruit, or oatmeal instead.

Your kids imitate your behavior, so it’s important to eat—and encourage your kids to eat—a healthy and nutritious breakfast that is full of the nutrients you need to keep you fuller longer and start your day on a healthy foot.

4. Pack your pantry with healthy snacks.

Junk food and other pre-made snacks may be an easy go-to for early morning rushes and quick lunch packing, but they aren’t ideal for a healthy diet. Instead of setting an earlier alarm and missing more sleep, make your life easier by preparing simple snacks like fruits, veggies, and lean meats on the weekend. Saturdays and Sundays are also great times to stock up on these nutritious snacks and lunch items, so you’ll be prepared throughout the week.

Organize your refrigerator to make lunch prep a breeze in your before-school rush. Divide snacks into small baggies that are easy to grab and make up a healthy lunch your kids can put together themselves. You can also use food containers to pack dinner leftovers in simple meals to grab on the go.

5. Get moving!

Physical fitness is important at all ages! Whether your kids love swimming, soccer, football, baseball, or any number of other activities, simply getting them up and moving is key to teaching them about exercise and helping them find new hobbies they love.

Youth sports are a fantastic way for kids to make friends, learn about teamwork, and burn off extra energy. Find activities your kids will love by enrolling them in programs at their school or local YMCA. And while extracurriculars are important, make sure you leave your child enough time for homework, sleep, and free time to destress at the end of the day. After-school care is a great option for working parents to make sure their kids are staying safe and getting their homework done before you pick them up for the evening.

This school year will be packed with fun experiences, new friends, and activities for your kids! These back-to-school tips can help you and your family nurture healthy habits and spend quality time together. Get ready to make this the best year ever!

With two locations in Lafayette, Indiana, the Lafayette Family YMCA is a community committed to healthy living and social responsibility. For more fitness tips and to stay up to date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram, or visit our website here.

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Luckily, all you really need to lead a healthy lifestyle is to incorporate beneficial habits into your regular routine. These five healthy habits to practice daily will transform your overall health, which will only get better with time!

1. Drink water strategically.

We’ve all heard the importance of drinking enough water each day. It’s suggested that you drink at least 64 ounces (or eight 8-oz. cups) of H2O each day, and even more on those hot summer days. However, did you know there are specific times in the day that hydrating is even more beneficial to your health?

Drinking ice-cold water first thing in the morning not only helps you wake up, but it also kick-starts your metabolism for the day. It’ll even flush out toxins and get your brain pumping sooner. Next time you reach for that morning cup of joe, consider drinking a glass of cold water first.

Additionally, drinking a glass of water 30 minutes before every meal will help you feel fuller while eating, making it easier to lose weight. Finally, end each day with another glass of cold water. This will help your body recover from the day and flush out toxins while you sleep.

2. Wear sunscreen every day.

If you’re like most people, you’re very diligent at slathering on the SPF 30 every time you hit the beach, and on those extra hot summer days. However, if these are the only times you think to apply, research shows that you aren’t wearing sunscreen enough.

In fact, many studies have come to the conclusion that sunscreen ought to applied every single day, despite the weather outside. Rain, snow, or shine, getting into the habit of applying sunscreen every morning will transform your skin over time. Daily application of sunscreen results in age-defying results for your skin, fighting against wrinkles, blemishes, and risks of skin cancer.

Because skin is your body’s largest organ, it’s no surprise that skin cancer is the most commonly diagnosed cancer. In fact, 5.4 million Americans are diagnosed each year, making it a huge threat to our health. But research shows that regularly applying sunscreen reduces your risk of melanoma by over 50 percent. A simple morning routine could give you soft, glowing skin and also reduce your risk of cancer!

3. Make time for reading.

Reading on a daily basis does wonders for your mind and overall health. Regular reading sharpens analytical skills, reduces stress, improves memory and focus, and even helps you stand out among competition. In the wise words of Harry Truman, “Not all readers are leaders, but all leaders are readers.”

The average American can get through 20 pages of a book in about 30 minutes. If you committed to setting aside 30 minutes each day to read, you would be astounded by the amount of books you could get through in one year. Whether you prefer to read in the morning or evening, getting into the habit of reading daily will greatly improve your overall health!

4. Use your lunch break wisely.

Let’s face it, it doesn’t take an hour to eat your lunch at work! Instead of sitting on your phone or laptop, get into the habit of using your extra time at lunch to be active. Go for a walk outside, or make a run to the gym for a quick workout. Research shows that being active for at least 30 minutes a day helps you shed weight, and there are lots of health benefits to working out during lunch.

Another good rule of thumb to increase activity while at work is to get into the habit of taking the stairs. Short spikes of activity throughout the day help keep your metabolism pumping, brain working, and calories burning.

5. Eat more greens.

It can be hard to stick to three healthy meals (including snacks) each day. However, by integrating certain superfoods into your daily diet, you will see the benefits of healthy eating over time.

Dark leafy greens are packed with heart-healthy, age-defying goodness that make your insides rejoice! For starters, leafy greens are loaded with folate, telomeres, and antioxidants. These substances work together to fight against toxins, process hormones properly, protect your heart from various diseases, and slow the aging process.

The results? You’ll look and feel younger, healthier, and more energetic. You simply can’t go wrong with a daily dose of dark, leafy greens!

Incorporating these five healthy habits to practice daily can transform your body over time. With some consistency, these habits will become second nature to your daily routine. You’ll thank yourself when you start to reap the benefits of your determination!

With two locations in Lafayette, Indiana, the Lafayette Family YMCA is a community committed to healthy living and social responsibility. For more fitness tips and to stay up to date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram, or visit our website.

The post Five Healthy Habits to Practice Daily appeared first on YMCA.