Planning for a Healthy Summer

Summer is a great time to try new things. Without the work and restriction that schools put on children, kids have much more time and energy to put into some other fun summer activities. This is true for exercise as well, as kids can experience different types of exercise and see which one they enjoy the most. So, here are some summer activities that will encourage kids to step out of their exercise comfort zones this summer!

1: SwimmingAs this article points out, swimming is one of the best forms of exercise, as it uses most muscles in our bodies, thus making our whole bodies stronger as well as being key in the fight against obesity. There are many ways that Kurbo kids have tried to get involved in swimming in the summer. For example, Meg started synchronized swimming, while other Kurbo kids joined swim teams, water polo, or just started swimming daily laps in the pool.

2: Picking up a new competitive sport: Competitive sports are fun ways to getting that heart rate up and making sure we are developing the weekly exercise habits we desire. Kurbo kid Amy gave tennis a try, while some others started team sports like basketball, volleyball, and soccer. Such sports help Kurbo kids learn sportsmanship, teamwork, and improve athletic ability too!

3: Dance: For those inevitable summer days where it’s just way too hot outside, dancing is a great indoor alternative form of exercise. You can look up dance videos or songs on your computer and just move along to them. Dance is very popular among Kurbo kids because it is just plain fun. Not only are we getting the necessary exercise by moving around the room, but we are having loads of fun while doing it. Dancing is a great way to express ourselves and it improves our flexibility, strength, and endurance.

4: Rock climbing: What better way to step out of our comfort zones than by climbing a colossal mountain? Rock climbing is yet another form of exercise that can be fun for anybody. There are many great rock climbing camps out there for kids to sign up for and do not require a lot of time commitment, such as the one Kurbo kid Ethan is going to. In addition to the satisfaction of stepping out of the comfort zone, climbing is really good for overall strength and getting some fresh air.

5. Bike: Get on your bike, and go wherever the wind takes you (with your parent’s permission of course). You can bike around your neighborhood or find new biking trails in the area to bike as a family over the weekend.

6. Community Centers: Find a local community center that might offer free work out classes or subsidized exercise classes and call them to find out about the schedule and offerings and how you can sign up. For example, the YMCA or Boys and Girls Clubs often offer fun exercise classes for kids.

Summers are not meant to be spent on the couch staring at a screen all day. So, get off the couch and dabble in a few fun forms of exercise! See which one fits you best. Maybe you will even find your new favorite hobby!

Green + Yellow Light Cookie Makeover

We have cookies around us in grocery stores, events for baking cookies, and even special seasonal cookies to go along with each holiday. It can be hard to find any cookies that match up with your Kurbo goals, so here’s the catch: not many cookies out there are free of red lights. Here are some simple recipes to save the day by using wholesome ingredients. Some of them don’t even require an oven! So the next time your inner cookie monster wants to take charge, you can have a blast making green and yellow light cookies instead!


Adult Weight Loss Success Story: When bariatric surgery failed for Lindsay, she found success she was looking for with Kurbo.**

After cycling through diets and even undergoing bariatric surgery, Lindsay wanted a healthy lifestyle she could sustain. “When I was 17, I had weight loss surgery, and then struggled with disordered eating throughout all of college and then had the surgery reversed right before I started Kurbo. I’ve probably been on every diet under the sun and I realized that dieting wasn’t how I wanted to live my life, I wanted to achieve more of a healthy lifestyle,” she shares.

Lindsay also wanted to prevent the long-term health effects of being overweight. “I work in the wellness industry, I know that being overweight is not good for your health. My work and the fact that my grandfather was diabetic contributed to my fear of becoming diabetic. I knew that I wanted to prevent the effects of being overweight,” she explains.


How To: Pick Healthy Meals At Restaurants

You may have discovered that it’s easier to stick to your health goals, like choosing yellow and green light foods, when you eat at home. When you’re in control of the ingredients you choose and how the meal is prepared, you can be more sure of what you’re actually getting (as in, not too many red lights!) But, let’s face it, eating out at restaurants is part of everyday life. Plus, it’s fun to do once in a while, right?

So, how do you pick healthy meals at restaurants, so you don’t get too off track? Here are a few tips to picking healthy meals for your next restaurant order:


15 Minute Stir-Fries

I love stir-fries. They’re easy, delicious and one of the fastest all-green and yellow meals you can make! You can easily whip up a stir-fry in as little as 15 minutes. To prepare a nutritious 15-minutes stir-fry, just follow these 4 easy steps:

  1. Pick a yellow-light base, like rice (preferable brown rice) or quinoa
  2. Pick a yellow-light protein, like chicken or lean beef
  3. Pick a variety of your favorite green lights, like onions, green beans and broccoli
  4. Pick green or yellow-light seasonings, like soy sauce and spices

Here are two 15-minute stir-fry recipes you can use to get your started:


Teen Weight Loss Success Story: Michelle, age 15, learns healthy alternatives to her family’s favorite cuisine, and loses 11 lbs!**

Michelle signed up for Kurbo after her doctor at Texas Children’s Hospital suggested she try it to improve her health. “I was interested because I wanted to see if it really worked for me. I was gaining more and more weight each year as I grew older, and I decided I wanted to change my lifestyle,” Michelle says.

Michelle was also concerned about her family history related to weight management. “My mom and my dad both have Type II Diabetes and my mom also has hypothyroidism, which makes it harder to loose weight. I was concerned about both of these health issues impacting me and I wanted to prevent that,” she explains.


How To: Sunday Night Meal Prep

You’ve downloaded the Kurbo app and have committed to eating healthier.  You’re excited to start eating more fruit and vegetables and reducing the number red lights you consume through premade meals and snacks.  Then your week begins, and life gets hectic.  School, homework, games, practices, family life, and all of a sudden, eating healthy seems really difficult.  There doesn’t seem to be time in your day to prepare a healthy, well-balanced meal.

What’s the #1 tip for success?  Meal prep!

Being busy doesn’t mean sacrificing your health goals.  When you meal prep, you save yourself the time, stress and frustration of eating a healthy meal when you want something fast and easy.  Popping a frozen dinner in the microwave doesn’t have to be your solution!  By doing some meal prepping on Sunday night, you set yourself up for success for the rest of the week.

Check out these tips on how to Sunday night meal prep:


Healthy Plant-Filled Dessert Ideas

Sweets and treats can be something we look forward to on birthdays, at social events, or even after a long day. More often than not, these desserts are red lights filled with sugar, and they tend to lack the nutrients that keep us healthy and energized. The good news is there are many desserts that can be just as yummy, but are filled with things that will not affect our red light goal! Here are some plant-filled desserts that are low in red lights and high in flavor!


Grain Bowls

Grains are hot. Grains in a bowl tossed with a bunch of yummy, crunchy, flavorful and nutritious ingredients is even hotter. All you need to do is pick a base, like brown rice, quinoa, millet, or oats, then decide if you’re going sweet or savory. For sweet bowls, you top the grain with a variety of fruit, spices, yogurt, and almonds. If you’re feeling savory, you add chopped veggies, protein, and a light sauce.
Grain bowls provide a balanced meal in one spot. Whole grains are packed with fiber, helping you feel fuller longer and keep everything moving through your system with ease. When consumed with the vitamins and minerals of fruit or veggies, your body is charged up for a healthy, energized, and wonderful day.


Two Spring Salad Recipes You’ll Love

Spring is officially here!  Flowers are blooming, colors are brighter and the sun shines longer. This means that you already have, or will soon be, ditching the heavy jackets, scarves and winter boots for cotton shirts, shorts and clothing that just feels lighter.  The same goes for your food choices.  As the weather gets warmer, seasonal food that is cold and lighter is more appealing.  And there’s nothing lighter and healthier than a good Spring salad!

Here are 2 of my favorite colorful Spring salad recipes that are full of delicious green lights: