School is in session!


simply well newsletter #41: School is in session!

School is in session!

In our recent issues we have been talking about ways to plan ahead so our food choices keep us healthy and energized.  With school starting, it’s a great time to think about planning for kid’s lunch options and ways to create variety. One great option is a bento box or using small containers to create sections in their lunch box.  A colorful way to make sections is to use food grade silicon muffins wrappers, available at most kitchen or discount stores. When planning the lunch box look to create a combination of foods to support energy, focus and blood sugar balance. Choose protein like rolled up meat slices, hummus or organic cheese; healthy fats like raw nuts or guacamole; low starch carbs like carrots, colored peppers, cherry tomatoes, snow peas; complex carbs like whole grain crackers; and colorful fruits like berries, kiwi, pomegranate seeds or clementines.  These can be prepared at night, making morning schedules run more easily. They also make larger version of Bento boxes for adults so you might find yourself enjoying some of the same options for your own lunch.

Simply Easy Tip:

Get kids involved in packing their lunch the night before. Aim for eating a rainbow of veggies and fruits as you move through the week.

Simply Supportive: OmegAvail™ Goldfish

Taking daily essential fatty acids in the form of fish oil can be very helpful in promoting our health. For school-aged children, its a great way to support learning by nourishing brain tissue. OmegAvail™ Goldfish provides essential omega-3 fatty acids in a great-tasting, chewable softgel. These fun, fish-shaped softgels have a natural fruit punch flavor and are sweetened with the health-promoting polyol xylitol. Mixed tocopherols are included to protect these fragile oils from oxidation. This product is an ideal choice for children, as well as anyone who has difficulties swallowing pills.

Simply Delicious: KID friendly ~ Homemade DIY Burrito Bowl

For Chicken:
1 tablespoon vegetable oil
2 chipotle peppers in adobo, finely chopped
1 teaspoon garlic powder
1 teaspoon ground cumin
1/2 teaspoon dried oregano
1/2 teaspoon black pepper
4 boneless, skinless chicken thighs
(or 3 boneless, skinless chicken breasts)

For Rice:
1 teaspoon olive oil
1 cup white or brown basmati rice
2 cups water
1 lime
2 tablespoons freshly chopped cilantro
kosher salt to taste

For toppings:
1 cup canned pinto beans (warmed)
1 cup frozen charred corn (warmed)
1 cup guacamole
1 cup pico de gallo
1/2 – 3/4 cup finely shredded
monterey jack cheese, optional

For Chicken:
Combine the vegetable oil, chopped chipotle peppers in adobo, garlic powder, cumin, dried oregano, and black pepper in a small bowl and stir to combine.
Place the chicken in a large zip top plastic bag and add the marinade. Zip the bag and mix the chicken into the marinade. Place it into the fridge and let it marinate for at least 1 hour.
Heat an indoor or outdoor grill to about 400 degrees F (medium high heat). Place the chicken onto the grill and grill 5 to 6 minutes per side, until the chicken is cooked. Remove the chicken from the grill and let rest for 10 minutes. Chop the chicken into small bite sized pieces and use as needed.

For Rice:
In a heavy saucepan, heat the oil over medium heat. Once hot, add the white rice and lime juice and sauté for 60 seconds to toast the rice.
Add the water and bring the rice to a boil. Cover and reduce the heat to low and cook until the rice is tender and all the water is absorbed.
Add in the cilantro and fluff rice with a fork.

Arrange equal parts of the white rice and chopped grilled chicken in 4 bowls. Top with equal parts of the pinto beans, corn, guacamole, pico and cheese. Season with salt and pepper as needed and serve immediately.

Adapted from:


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Simply Well newsletter #41: School is in session!