Keeping Kids Active During COVID-19

At the best of times, kids aren’t moving enough for their health. The latest Participaction Report Card gave Canadian kids a D+ (highlights here), with only 35% of 5- to 17- year-olds meeting the recommended physical activity levels. 

With limited access to parks, cancelled schools, and sports teams put on hold, the challenge to get kids moving might be harder than ever for some – but it might be more important than ever given the tremendous mental and physical health benefits to being active. 

Motivating kids to move more. Kids aren’t always motivated to move (this won’t come as a surprise to parents!) In a recent British Journal of Sports Medicine article on keeping kids active during COVID-19, experts explain why encouraging our children to move more and sit less (if they can) is a priority at this trying time. They advise focusing on activities that your child will find fun and enjoyable (i.e., kids aren’t “mini adults” so your idea of a workout might not be popular with them). And your efforts might be more successful if you follow the evidence-based “3Cs” when thinking of activities:

I’ve put together a variety of resources for children below – needs are quite different but hopefully you will find some of these helpful!

For more in this series on staying active during COVID-19:

Outdoors

Encourage the outdoors if your kids can safely move around outside (while respecting your public health guidelines – typically the ability to keep 2 m from others). In Ottawa where I live, Public Health is encouraging outdoor activity with restrictions.

Pandemic Opportunities. Despite so many challenges, there are actually some benefits to the pandemic situation, including cleaner outdoor air, more freedom with timing, kids that aren’t deskbound for so many hours,  and roads with fewer cars which makes cycling safer and more enjoyable.

Do your best to get moving too! Parents who role model physical activity are more likely to have active kids. Try some of the activities below along with your kids, or choose your own workout. Even if it’s just a little- as time is likely pretty tight for most parents – but every bit counts.

Outdoor options in restricted spaces

Backyard Playgrounds

If you are lucky enough to have a backyard – turn it into a playground! Add balls, hula hoops, frisbees, balloons, etc. Consider some backyard obstacle courses.  Here is a backyard activity likely inspired by good role modeling by XC Ottawa parents!

https://www.instagram.com/p/B_ALAobJjUI/

Olympian runner and coach Hillary Stellingwerff and sports science researcher and coach Trent Stellingwerff keep their young children active with creative and fun backyard obstacle courses.

Backyard Playground: Footy at Home

Laneway Fun

Sidewalk Chalk activities

Other Backyard Ideas

Here are a few resources from a friend who has tried these with young kids and they were popular! An active version of Snakes and Ladders (this can double as a French lesson because it is Serpents et Echelles) that you can download here for printout (you could also do this indoors; and the old-fashioned standard Beep Test was also well received).

INDOORS

Finding indoor activity options can be more challenging, but a necessity for some parents who are working from home or with limited outdoor options. Here are some resources and ideas.

PE With Joe

30-minute workouts for kids and families. UK fitness coach Joe Wicks started a very popular home workout series live Monday to Friday mornings for kids on his YouTube channel (Body Coach TV), and now millions are tuning in (if you miss the live option just tune in later!). He has made it fun and interactive – trying to inspire families to exercise together. Joe is donating 100% of all of the revenues from view of the videos to the National Health Service – so you can workout for a good cause!

These two workouts give you an idea, and new workouts will be uploaded on weekday mornings so kids can follow along every day. 

PE with Joe Thursday April 22

PE with Joe Thursday April 3

Yoga

Check out this review from Active for Life written by a yoga instructor who has tried some online classes with her children. A few popular resources are listed below.

Cosmic Kids Yoga

This looks like a terrific resource! Cosmic Kids includes Yoga, mindfulness and relaxation designed specially for kids aged 3+. There are tons of videos to choose from and most involve stories to keep kids engaged (for example, Harry Potter yoga, sleeping beauty yoga, dance party yoga, or Star wars yoga). Check out the playlist for older kids for more advanced and longer routines.

Here’s an example, but check out their YouTube channel for plenty more.

Story Hive

Olympian Inspiration

Here are some Olympian parents keeping their young kids active indoors – featured by Canada’s Active for Life.

Freestyle skier Jennifer Heil and Dom Gauthier set up an indoor obstacle course to inspire their kids to learn to move and practice their physical literacy.

Canadian Paralympic swimmer Ben Huot – plays Hide and seek

Canadian 800m runner Melissa Bishop keeps her toddler active

Other Indoor Ideas

Active For Life

Check out the Canada’s terrific Active for Life Resources to get your kids moving and having fun at the same time. Their Website and YouTube channel have plenty of ideas. Here are a few . . .

Jumpstart “Play from Home”

Jumpstart is a charity that works towards creating a more inclusive Canada, where all kids can access sport and play. They have a new “Play from Home” hub with all kinds of activities that they are updating weekly (Activity Videos, Quiet Activities, Outdoor activities, and Indoor Activities). Some of these are highlighted on their Instagram feed.

https://www.instagram.com/p/B-u_Poppwtc/?utm_source=ig_web_copy_link

YMCA at Home Videos

The YMCA’s YGYM is a free healthy community program for young people and families. YGym videos have programs for varying ages and abilities. Check out the playlist for of 15-20 minute Grow Workouts for kids 8-15 or this playlist for kids aged 5-9. YMCA certified fitness instructors teach the videos that features content based on YMCA Canada’s Health & Fitness Programs and Canada’s Physical Activity Guidelines. Check back for videos on Sports Drills and Fundamental Movement,

PHE Canada Home Learning Centre

PHE Canada has responded to the pandemic with the PHE Home Learning Centre to support educators during COVID-19, focusing on online educational PE delivery within a home setting. The site breaks down activities by grade level (K-3, 4-6, 7-12) – have a look at the lesson plans for some terrific ideas!

Phys Ed Teachers & Coaches Sharing their Ideas

Phys Ed teachers are pros with so much experience getting all kinds of kids moving. They are getting creating trying to keep their classes active at home and sharing some terrific ideas online. Check out #HPEathome on social media for some inspiration. Here are some of their ideas.

Uno Card Fitness

Home Schooling! Blend Phys Ed with Math

KIDDO

KIDDO is an amazing Australian resource aimed at improving fundamental movement skills for kids aged 3-8 with physical literacy programs and resources for educators, coaches and parents. Check out their website for some great ideas.

Learn to Juggle!

The Flaghouse Activity Channel is a fantastic resource. Although many activities require equipment, some are adaptable for limited space and equipment.

Indoor Foot Mini Golf

This Foot Mini Golf idea looks like fun for the whole family – and adaptable to many indoor spaces.

More Indoor Obstacle Courses

https://twitter.com/RealSLokhova/status/1246048490570035201

Fitness Blender Family Indoor Workout

Your Efforts Are Worth It!

It’s not always easy, but keeping children active is SO important. Thanks to all those who are providing resources and to parents for your efforts. I hope some of these resources will help get kids moving.

More in this series – and what I have planned – be sure to check back!

  • Inspiration From Olympians
  • Terrific Home Workouts
  • No Weights, No Problem – What You Can Use Around your House for Home Workouts
  • Time Crunched? Very Short At Home Workouts That Are Effective
  • Easier Workouts for Tired Days, Beginners, Seniors
  • Mobility, Flexibility, & Balance Resources

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Terrific Home Workouts

Do you have a workout routine that you can do indoors during COVID-19? Are you looking for something new? There are many resources for at-home workouts – SO many that it can be overwhelming! So you don’t have paralysis by analysis I’m putting together some ideas to get you started. 

Check out Inspiration from Olympians, and hopefully one of the workouts below may inspire you or give you ideas. If not, no worries, I have more resources coming!

Most of these workouts assume a fitness base/sport participation. If you find these too challenging, take the workout down a notch (fewer reps/more rest/fewer exercises; form is important and you don’t want to do too much too soon). Check back soon for easier workouts. Although it’s good to challenge yourself, if everything is too hard it can be discouraging.

Check in with local fitness centers, athletic programs, or training groups to see if these instructors are offering virtual workouts. COVID-19 forced these businesses to close and they will appreciate your support. Also, many of the free resources linked below offer more personalized group or one-on-one services. 

At uOttawa, where I coach the nordic ski team, the High Performance Center staff adapted quickly to COVID-19 by streaming live workouts that athletes can follow on Gee-Gee Performance Instagram Live; and you can also catch Lead Varsity Performance Coach Joey Kwasniewski streaming live workouts for Titan Performance. These workouts are fantastic and the Instagram Live format works really well as it encourages students (and myself!) to work out at a specific time in the morning, automatically scheduling physical activity into the beginning of the day.  The format of these workouts (warm-up mobility, structure, strength, conditioning) is comprehensive, familiar, and provides a sense of community for the student athletes.

Lead uOttawa Varsity Performance Coach Joey has taken uOttawa Gee-Gees workouts to Instagram Live (Elodie Drew Photo)

In trying many workouts, I have preferred the “follow-along” style. It definitely helps with motivation (and perhaps isolation?) having a coach/trainer there with you – even if it is virtual. Most of them provide technique and form cues, along with encouragement, which also helps!

Human 2.0

(Instagram, Youtube, Web)

Human 2.0 is an Ottawa-based gym, orthopaedic/sports medicine, and rehabilitation facility owned and operated by surgeon Chris Raynor and his wife Mandy. Check out their excellent YouTube channel that has many exercise compilations, “follow along” workouts, and exercise tutorials.  You can follow their Instagram feed where they are posting live workout videos to keep people active at home during COVID-19.

Here are two 50-minute bodyweight circuits that you can do with no equipment that include a warm up, mobility section, strength, conditioning and stretching.

Unis Pour Le Sport – Sarah Bergeron-Larouche

(Web, Instagram, YouTube)

Unis Pour Le Sport coach and ultrarunner Sarah Bergeron-Larouche has started some no-equipment workouts focused towards runners.

Meghan Callaway

(Web, Instagram, YouTube)

This Vancouver-based fitness trainer has some pretty good resources for exercises requiring minimal equipment that you can do at home. These are mainly individual exercises and not “follow-along” workouts, but if you are making your own program this could be helpful! Meghan’s thoughtful coaching tips and cues will help you execute the moves with proper form. This blog post summarizes many posts describing these exercises.

https://www.instagram.com/p/B-mihBAnQPF/?utm_source=ig_web_copy_link

EverAthlete

(Web, Instragram, Youtube) 

EverAthlete is located in Mountain View and Palo Alto California – but they’re well adapted to virtual workouts and coaching and you can access their excellent resources from anywhere. They are the gym/trainer to world class endurance athletes including World XC Mountain Bike Champion Kate Courtney – and the RideStrong workouts (see one linked below) will challenge your core, coordination, brain, and strength all at the same time while offering you a glimpse of how she challenges her body off the trail! Check out a few sample workouts below and if they suit your needs consider virtual group training or virtual 1-on-1 training.  

Warmup Routine

This is a terrific follow-along full body warmup routine with technique cues will get your body ready for a more intense workout. 

https://www.youtube.com/watch?v=A5eIduzCWZQ

RideStrong

This series provides challenging workouts aimed at cyclists (but most endurance athletes would benefit from core and balance-focused workouts). Performed by Matt Smith and inspired by World Champion XCO Mountain Bike Athlete, Kate Courtney. These workouts require some basic home-gym equipment. Matt presents the set and models exercises, but you are on your own to do the workout.   

Ridestrong Episode 5.

https://www.youtube.com/watch?v=LQZJLr-Rm8A

30-Minute Workouts (EA30) 

These workouts can be done at home with little or no equipment. Coach Matt Smith explains the workout and provides coaching cues and progressions for the exercises. It’s not “follow-along,” but you’ll have all you need for a great workout. Here are some examples but check the EverAthlete YouTube Channel for more workouts. 

https://youtu.be/4QuCswsMJAM

US Ski Team

7 Key Moves BodyWeight Circuit

Here the US Ski Team shows a simple, at-home strength program by Athletic Development Coach Mike Bing that provides 7 key moves:  Squat, Lunge, Push, Pull, Hinge, Carry, Core. Mike uses things around his house for weight/equipment (a backpack, bike trainer – for something heavy to carry, and a towel). 

https://www.instagram.com/p/B-ANVcbncdD/?igshid=18atlhyaats6t

The Gambetta Leg Circuit. This leg circuit can build low-intensity volume before summer’s training, and in the Fall it can be modified as a high intensity pre-race season. Bing warns “be ready — it’s a tough one, and you can expect to be sore. It’s something we like to call “Type-2 Fun”: really hard work that leaves you tired but proud of your efforts.“ Bing’s fastest round was 1:39. Can you beat it? 

https://www.instagram.com/p/B-nB_vOHM7A/

Outside Magazine 15 Moves Workout

“Moves” bodyweight workout – 15 Exercises 40 s On 20s Break

Fitness instructor Doug Lawder, from Railyard Fitness in Santa Fe, shows a 15-minute bodyweight workout. This routine mixes moves that work on cardio,  balance, and core. Overall these are 15 terrific exercises. If you want a longer workout, repeat the circuit.

IronStrength

Strength for Runners & Endurance athletes with Dr. Jordan Metzl (Web, Instragram)

Jordan Metz is a sports medicine physician and fitness instructor who created the Ironstrength Workout, a functional fitness program to improve performance and reduce injuries in athletes. This former collegiate soccer player, 33-time marathon runner and 12- time Ironman finisher is a strong believer in strength training for endurance athletes. Instruction and technique tips are excellent. 

The workout is broken into 7 parts. Here is the first two parts  – check here for all seven videos.  

20-Minute Follow Along Workout for Runners

The Running Chanel has developed home workouts for runners that include a 20 minute strength training session, sandwiched between a 5 min warm up and cool down. You can do these workouts in a tight space no equipment.

For Track Athletes (Sprinters & Jumpers)

UK sprint and jumps coach has put a series of workouts together for track athletes (focused on sprints and jumps). They are focused on technique, speed, and explosiveness. If you’re looking to improve your running form in a limited space give one of these a try! Here are some form drills and plyos you can do in a park or open area if you are allowed, and below is a dynamic workout for sprinters/jumpers working in a confined space.

Syracuse Crunch

Here are some good upper body and leg-focused exercise ideas from Syracuse Crunch coach Mark Powell, inspired by COVID-19. He uses his porch and provides excellent demos and progressions.

30-minute workouts – bodyweight/cardio

These workouts are focused on cardio. They’re definitely a different vibe and compared to the more authentic trainer videos above, but they well produced and the follow-along routines look good and you’ll get a good warmup and cooldown.

If you like this style, check out two other workouts from SELF. 

45 Minute Bodyweight Workout – Lululemon

Here is a another workout can be adapted to various fitness levels. The routine combines a warmup, core and bodyweight strength, and a 5-minute stretch session/cool down.  Leonel Franco provides excellent coaching cues.

opefully some of the above workouts will inspire you. Other resources include Hasfit.com, which has a wide array of free resources for all kinds of workouts. The American College of Sports Medicine (ACSM) has recorded workouts from ACSM Summit events. Classes range from High Intensity Workouts (HIT) to dance fitness, resistance training & everything in between.

More in this series – and what I have planned – be sure to check back!

  • Inspiration From Olympians
  • No Weights, No Problem – What You Can Use Around your House for Added Resistance
  • Time Crunched? Very Short At Home Workouts That Are Effective
  • Easier Workouts for Tired Days, Beginners, Seniors
  • How to Keep Kids Active During COVID-19
  • Mobility, Flexibility, & Balance Resources

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Staying Active During COVID-19: Olympian Inspiration

COVID-19 has drastically altered the daily routines of the population worldwide. Self-isolation, quarantine, and closures of parks, pools, gyms, and other fitness & recreation facilities underscores the public health importance of limiting the spread of the virus. These extreme but necessary measures have likely limited physical activity at a time when physical inactivity is already a global public health problem. The World Health Organization (WHO) guideline to “Be Active during COVID-19” highlights the critical link between physical activity and health.

A Journal of Sport and Health Science publication reinforces the importance of staying active during COVID-19 and provides this meaningful quote from exercise science leader and pioneer Steven Blair’s (quoting Ken Powell): 

“Some activity is better than none, and more is better than less” 

Looking forward to access to nature!

An Opportunity

Big changes in your everyday environment present opportunities to establish new health habits – in this situation it’s easy for these habits to be unhealthy – but challenge yourself to add at least one new healthy routine to your day.

Some of you have less time to be active (adjusting to working from home, becoming a school teacher to your children, a student studying for exams, or maybe you are an essential service provider or health care worker – thank you! Cut yourself some slack and try to incorporate movement into your day if possible. I am thinking of you and will be providing some resources for workouts you can do with small blocks of time – so check back!

Some of you have more time on your hands – and this is a perfect opportunity to set a few goals and try new activities. And if you have skills that could help in the fight against COVID-19 – check this link to initiatives you may be able to help with.

Getting started is hard – there are a ton of online workouts and more popping up every day – but which should you choose? That is where I’m going to provide resources for you. You won’t need to subscribe to Zwift, figure out which workout App is best, register with an online trainer, or buy cardio equipment, or weights. You’ll need a little motivation but I’ll try to help with that too!

Here’s what I have planned – be sure to check back!

  • Inspiration From Olympians (see below)
  • Terrific Home Workouts with Limited Equipment
  • No Weights, No Problem – What You Can Use Around your House for Added Resistance
  • Time Crunched? Very Short At Home Workouts That Are Effective
  • Easier Workouts for Tired Days, Beginners, Seniors
  • Mobility, Flexibility, & Balance Resources
Discovering the benefits of indoor routines!

Inspiration from Olympians

Many Olympians and pro athletes are rising the COVID-19 challenge with creative workouts. I’ve posted some of these routines below for inspiration (if you are a club/team/high performance athlete some of these exercises may be suitable – but adjust to your skill and fitness level).

Check back and I will be providing more workouts from fitness studios and coaches that include more coaching, technique tips, and progressions that will be suitable to a wider audience.

Johannes Høsflot Klæbo

Norwegian cross country skier (Instagram; YouTube).  

Klaebo was undefeated this season in sprint racing and is the youngest male in history to win the FIS Cross-Country World Cup, the Tour de Ski, a World Championship event and an Olympic event in cross-country skiing. 

Klaebo has shared these 30-minute bodyweight workouts inspired by COVID-19. 

Andy Newell, Nordic Team Solutions

16 year US Nordic Ski Team member, 2x Olympian (Web, Instagram)

Nordic Team Solutions is an incredible resource for nordic skiers and coaches. This bodyweight video is an equipment-free at home strength routine focusing on contrast sets that Newell put together for nordic skiers during COVID-19. Andy provides excellent demos and coaching cues to help athletes perform the exercises appropriately. 

Jessie Diggins

US Nordic Ski Team member, Olympic Gold Medalist (Web, Instagram)

See if you can follow this 20-minute core workout with Jessie Diggins (and stick around for a Q&A while you stretch!). #TimeToPlayInside

Nino Schurter

Swiss Cross Country mountain bike cyclist (Instagram) 

Schurter’s mountain bike skills and athleticism are incredible! His many accolades include OLYMPIC Champion Rio/8x World Champion/7x World Cup Overall Champ/SILVER Olympics London/ BRONZE Olympics Beijing/ 2x Cape Epic Winner.

Check out Schurter’s circuit training for general fitness that focuses on core, coordination, and balance.

Cristian Rosso

Rosso is a Olympic rower from Argentina (Instagram)

Rosso competed in the double sculls at the 2012 Summer Olympics where he finished 4th together with Ariel Suárez. He shares one of his home workouts below.

https://www.instagram.com/p/B-FlepNlrjj/

Sam Pedlow

Pedlow is on the Canadian National Beach Volleyball Team (Instagram)

Pedlow is also a registered physiotherapist, and this background helps him optimize his training. He has put together a 40 minute EMOM (every minute on the minute). You’ll need some equipment for this one.

https://www.instagram.com/p/B-Z_O6Rn5NW/?utm_source=ig_web_copy_link

Sage Watson

Watson is a Canadian Olympian specializing in 400 meter hurdles. She is the reigning Canadian record holder and Pan American champion. (Twitter, Instagram)

https://www.instagram.com/p/B-a2Ay0gV5z/

Kate Courtney

Courtney is a Pro US mountain bike race and 2019 Elite XCO World Cup Overall Champion. (Instagram, Web).

Courtney regularly shares some exercises on her Instagram feed that are impressive feats of balance! These balance drills could end badly without Courney’s skill – but consider her gym’s website that is providing a variety of home workouts.

https://www.instagram.com/p/B-X2D0bJgcA/?utm_source=ig_web_copy_link

Annie LeBlanc

Canadian 800m runner. (Instagram, Twitter)

Annie uses a common feature to work on her leg power.

Coming up next: Resources for At Home Workouts with Limited Equipment

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A Favourite Summer Dessert

Apologies for the lack of new recipes lately! But consult my recipe page for some inspiration and check back because I can’t wait to share some new favourites!

Here is something I have been making a lot lately. It’s summer in Ottawa and quite hot, and this tart requires only 10 minutes of oven time for the crust (that I can fit in a toaster oven). This tart can be eaten for breakfast, post-workout snack, or dessert, and lends itself to many variations.

I love fruit tarts, and have been collecting recipes for various tarts for as long as I can remember.  The only part that I was ever satisfied with was the fruit topping . . . but how can you go wrong with those vibrant colours and fabulous flavours?

I set out to make the perfect tart. Of course,  perfect means I wanted the tart to taste great, be relatively easy to make,  and also nutritious.

I think I’ve succeeded! This crust features two nutrition all-stars  – walnuts and oats; the filling is protein-rich Greek yogurt; and the topping, nature’s bounty of colourful fruits full of health-promoting compounds. Just one piece has a whopping 1,715 mg of potassium, a mineral many people don’t get enough of in their diet.

Healthy enough for breakfast, flavourful enough for dessert!

Ingredients

Walnuts isolatedWalnut Crust
  • 1 1/3 cup oats
  • 1 cup walnuts
  • 2 tbsp. sugar
  • 1/8 tsp. salt
  • 1 egg
Yogurt Filling
  • 1 carton (500 g/about 2 cups) Greek Yogurt (I used nonfat vanilla)
  • 3 tbsp. cold water
  • 1 package unflavored gelatin (2.5 tsp.)
Fabulous Fruit Tart (640x427)Fresh Fruit
  • A variety (about 4 cups) of bite-sized colourful fresh fruit – anything goes! I typically include some sort of berry. Cut larger fruit into small pieces as necessary.

Directions

Walnut Crust
  1. Preheat oven to 350 deg F. Place the oats, walnuts, sugar, and salt, in food processor and process. Add the egg and process until well mixed.
  2. Press mixture into a 9 or 10 inch tart dish lightly greased with butter (consider lining bottom with circle of parchment paper – sometimes the crust sticks without it). Use your fingers to spread the dough and press it evenly all over the inside of the tart pan (it helps if you wet your fingers with water).  Poke the crust in a few places with a fork.
  3. Bake for 10-15 minutes (until lightly browned) and cool on a wire rack.
Yogurt Filling and Fruit Topping
  1. Pour the yogurt into a large bowl and whisk if vigorously until it is smooth. Set aside.
  2. Put cold water in a 2-cup microwavable measuring cup. Sprinkle with gelatin; stir and let stand for 2 minutes (gelatin will expand and solidify).
  3. Microwave water/gelatin mixture on High for 30 seconds (gelatin will become liquid).
  4. Add gelatin mixture to yogurt, stir or whisk well, pour into baked crust, and let it set in refrigerator for about 1 hour.
  5. This the fun part: top with fresh fruit  – use patterns of colours, or just throw it all on – you can’t go wrong!

Cooking Tips & Variations

  • Don’t have a tart pan?  You can also make this in a glass pie plate.
  • Make it simpler. You can pour yogurt filling into a premade graham cracker crust.
  • Yogurt filling.  My initial cooking experiments avoided gelling agents and were a  mess, as the yogurt/fruit spilled everywhere once a piece of tart was cut. Gelatin works miracles here! There’s even preliminary evidence that combined with exercise it can stimulate collagen synthesis that might promote healing of tendon and ligament injuries. Gelatin is derived of collagen from animal body parts, so strict vegetarians may want to omit this or try a substitute (note – I have not tried any of these).
  • Fruit topping. You can be creative with the fruit patterns – and it’s an opportunity to get others involved (kids love to do this, so do most adults).
  • Sweet dessert or healthy breakfast. If you want something more decadent, use a higher fat yogurt and whisk maple syrup or other liquid sweetener into the yogurt before adding the gelatin (this will be as light and higher in calories and fat, but will still be much healthier than most tarts and pies). If you want a less sweet tart, use plain yogurt instead of vanilla yogurt, which has less sugar.

Nutrition Notes

  • walnutinshellWalnuts are a good source of healthy fats, and contain more of the omega-3 fat alpha-linolenic acid (ALA) than other nuts. Eating walnuts has been associated with lowering cholesterol, reducing breast cancer risk (in mice), helping control blood sugar, and reducing the risk of diabetes.
  • Falling strawberries. Isolated on a white background.Berries are one of the most nutritious fruit: they are rich in vitamin C, fiber, folate, and potassium. They also rank higher in antioxidant power than most fruits and vegetables. Berries also contain anthocyanin, a phytochemical that helps fight oxidative cell damage that can lead to chronic diseases including cancer, diabetes, and heart disease.
  • Greek yogurt is exceptionally rich in protein and a good source of calcium, so if you have this tart for breakfast, it’s a great way to start the day (most people don’t eat enough protein in the morning).  High yogurt Oats (with Path)consumption (> 7 servings/week) is linked to lower weight (especially in people who eat more fruit), and lower risk of diabetes.
  • Oats are well-know for their cholesterol lowering properties, and recent research shows that they contain antioxidant compounds called avenanthramides that help decrease chronic inflammation that can lead to disease.

Nutrition Per Serving

1 serving = 1/8 tart

  • 255 calories
  • 11 g protein
  • 49 g carbohydrate
  • 12 g fat
  • 23 mg cholesterol
  • 5 g fiber
  • 72 mg sodium
  • 1715 mg potassium

 

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