School is in session, which means the brown bag lunch is back.

September 7, 2009

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By Tracy Olgeaty Gensler, M.S., R.D.

School is in session, which means the brown bag lunch is back. If you pack lunch for your kids, why not make one for yourself, too? You can save calories and cash! And with these tasty meal suggestions, neither you nor your kids will want to trade lunches with a pal.

• Hors d'oeuvres. Serve whole-grain crackers with 3 tablespoons goat cheese; top with halved grape tomatoes and fresh basil. Or spread on spicy hummus and top with sliced black olives and chick peas.

• Fruit and Nut Wrap. Spread 2 tablespoons cashew butter on a whole-wheat tortilla; sprinkle raisins on top.

• Mediterranean Meal. Open a whole-wheat pita and fill with 1 to 2 tablespoons tahini, fresh spinach leaves, sun dried tomatoes and 1 ounce string cheese.

• Salad-to-Go. Mix a small container of tuna (packed in water, drained) with light mayo, grated carrots and diced celery. Serve with whole-wheat crackers.

• Fruit kabobs. Thread melon chunks, grapes, and banana slices on a skewer. Dip into 1 cup plain low-fat yogurt mixed with 150 calories of whole-grain cereal.

• Trail Mix Meal. Mix about 1 cup whole-grain cereal, 1/4 cup sunflower seeds (without the shell), 2 tablespoons dried apricots and 1 tablespoon raisins. Serve with fresh sliced veggies.

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Kids back in school? Join them on the playground or at a local park and use these ideas to sneak in exercise.

Monkey-ing Around
The monkey bars are a playground classic, and they can be excellent for upper body strengthening. Try hanging using an underhand grip. Time yourself and work up to holding on for one minute without falling off.
For added fun: Switch to an overhand grip, try letting go with one hand and "walking" forward to the next bar in front of you.

Get Into Full Swing
Straightening and tucking your legs works every muscle from your hips down while leaning back and sitting up targets your core and upper body. Try to go for 10 straight minutes for a great whole-body workout.
For added fun: Swing alongside someone you know. Try "synchronized swinging" by moving together at exactly the same speed.