For many parents, back-to-school presents mixed emotions tipping the balance in favor of anxiety ….
There’s one part Elation: Yeah, they are back in school!
But two parts Concern: 1)What do I send them that they will eat (and enjoy), and 2)How do I prevent them from getting the colds and flus that run through the classroom?
Here are some tips to tip the Back-to-School recipe in favor of Elation:
1) Immune Support: rather than try to cover them with anti-bacterial everything, work now to support their immune system.
A)Keeping added-sugar intake low (for example, add sliced strawberries to a waffle with nut butter vs jelly),
B)Aim for daily intake of all the different colors nature provides (you can make this a game with the kids using a color calendar on the fridge to see if they eat a "rainbow" each day) by making kid-friendly snacks such as baked sweet potato cubes, a Gorilla sandwich (hummus in a hollowed out cucumber or zucchini), and fruit / vegetable skewers (using straws).
C) Eat Organically: whereas chemicals can interfere with the body’s immune system, organic food does the exact opposite making sure we get as much of nature’s intended immune-supporting phytonutrients, minerals, and vitamins as possible.
D) Consider supplementation of vitamin D and a probiotic. Typically my recommendations are food first, but in these two instances I recommend supplementation to ensure adequate levels in the body.
2) When it comes to what kids will like and what they need, the two really aren’t as far apart as it sometimes may seem.The goal is to get a nutrient-balanced eating occasion in about every 3 hours (I teach kids using the "race car" analogy – we need "pit stops" where we get gas (carbs), air in the tires (protein), and clean the windshield (healthy fats).
With school schedules and after school activities this can seem daunting especially if we follow a traditional "meal" and "snack" plan, where challenges arise from concern about what makes a meal and what is a healthy snack they will like.
My advice: pack a bag of goodies for the day and you will likely find greater success in terms of their liking it, eating it, and resulting optimal energy.
Some ideas that pack well:
- Hummus or a bean dip with crunchy veggies
- Baggies of cereal mixed with nuts and coconut pieces OR organic granola (make sure to portion control – 15 grams total carbohydrate is a serving)
- Leftover pita pizza made into little roll-ups
- Mini-nut butter or pesto sandwiches on manna bread
- Organic fruit crisp – use your favorite cereal as a topping
- Crunchy veggies with a honey mustard or favorite dressing
- Chocolate pieces and nut butter to dip
- Popcorn with nuts and seeds
- A necklace strand of cereal O’s (a great weekend or after school project).
About Ashley Koff R.D.
Ashley Koff is a registered dietitian (R.D.) who strives to make better nutrition a way of life for all. Koff has the proven ability to demystify the science of nutrition and communicate the importance of a healthy lifestyle to clients in a way that instills loyalty and trust. Never preachy, Koff’s clients truly admire her gentle and patient way of finding the correct and effective nutritional program to suit their individual needs. Her passionate style is effective, resulting in Koff being named by Citysearch as LA’s “Best Nutritionist” three years running.
Celebrity client Emily Deschanel attests: “Ashley is the most knowledgeable nutritionist that I have ever worked with. She really cares about her clients and wants them to have optimum health. Ashley helped me find a way to have lots of energy while working very long days. She's able to work around food intolerances and address different personal nutritional needs. It seems like there is nothing she doesn't know about nutrition.”
Koff launched AKA (
ashleykoffapproved.com) in 2008 as a way to house all aspects of her private practice, nutritional endorsement opportunities, as well as her corporate consulting company (formerly the healthXchange). With AKA, consumers of all demographics can readily identify products that meet Koff’s standards for nutrition resulting in optimal health. Under the AKA umbrella, Koff also offers business-to-business consulting.
Koff is regularly sought after by the most trusted names in nutrition and medicine. She counsels patients on referral from Dr. Andrew Weil (Program in Integrative Medicine) and has served as guest faculty for PIM's fellowships. She is also the exclusive R.D. to patients of integrative medicine guru Dr. Soram Khalsa and receives referrals from the world-renowned Tao of Wellness. “Ashley is an instrumental player in the field of nutrition. I trust she will no doubt transform the industry; she sets the bar for what it means to be an influential and responsible leader in health and wellness,” says Dr. Andrew Weil.
Ashley Koff has authored her own book;
Recipes for IBS (Fair Winds Press 2007), a cookbook and treatment plan for digestive wellness. Several pharmaceutical companies purchased the book as a resource for gastroenterologists worldwide. Koff was also hired by many of the same pharmaceutical companies for television and radio media tours on digestive wellness topics based on the content of her book.
Koff is in demand as a consultant to many authors debuting books next year:
Collaborating with celebrity trainer and fitness icon Kathy Kaehler, their highly anticipated 2009 book on “mom energy” will feature real life makeovers for moms of all ages.
The G-Free Diet: A Gluten-Free Survival Guide (May 2009), written by
The View’s Elisabeth Hasselbeck. Hasselbeck called upon Koff to be her R.D. expert on nutritional information because “her advice is so sensible and realistic, and that's what I want to offer my readers.”
Integrative Gastroenterology (fall 2009), Koff lends her knowledge to Dr. Andrew Weil's textbook look at dietary goals for IBS patients.
Food Cures, the 2008
Reader’s Digest publication that examines food-based remedies for the entire range of diseases and symptoms from A to Z. Koff was a consultant.
AKA’s client list includes entertainment studios, where Koff works to improve the quality of food selections on production sets and locations. In addition, Koff consults with The An Family Restaurants - home to Crustacean Beverly Hills – as they will soon launch new cafes nationwide. The An Family brought in Koff to identify menu items that support optimal immune function. Another client, Cedars-Sinai Medical Center in Los Angeles, brought Koff on staff as a dietitian from 2004 to 2007.
Koff’s R.D. expertise and extensive client base have led to her collaboration with numerous media outlets including
The New York Times, Reader's Digest, CNN, Shape, InStyle, Yoga Journal, Teen Vogue, Women's Health, Natural Health, Allure, Entertainment Tonight, and Food & Wine. She also sits on the prestigious advisory board at
Fitness magazine.
The daughter of a surgeon, Koff was privy to an insiders look at the art of medicine at a very young age. An intense curiosity, coupled with her interest in preventive healthcare, lead to Koff’s desire to personalize and improve her own health regime. Immediately, she was hooked on a path of dietetic education and independent study efforts to explore the healing practices of the world.
Educated at both Duke and New York Universities, Koff trained at LA+USC and Columbus Children's hospitals. Koff also completed integrative medicine coursework for certification as a certified clinical nutritionist (CCN).
Koff loves to travel and connect with people, learning from different cultures about alternative food and wellness practices. She enjoys comedy and satire, believing that using humor is one of the most effective learning methods – especially when it comes to nutrition. Koff's clients are drawn to her approachability and capacity to personalize implementation plans through a unique method of ongoing evaluation and feedback. They also value her joy of life, sense of humor, and her deep caring for their well-being.
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