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Creating a healthy lifestyle requires a diverse diet that includes various vitamins and nutrients. For many adults, this is attainable through smart food choices, supplements, and exercise. While you may already be doing all of this, are your kids getting everything they need for a healthy lifestyle? 

Although they’re usually picky eaters, kids need essential vitamins and nutrients too. Making sure they have the nutrients they need is incredibly important to help them grow. While there are plenty of options for children’s multivitamins, whole foods are a more filling way to get them the vitamins they need.

To help kickstart their healthy lifestyle, here are six essential vitamins and nutrients to incorporate into your kids’ diet.

Vitamin C

If you’ve had a cold recently or felt under-the-weather, then you already know the importance of Vitamin C. The vitamin’s immune-boosting properties, combined with its importance for supporting muscle growth and healthy bones, make this a staple in any child’s healthy diet. Certain fruits and vegetables are packed with vitamin C, so make sure they have a healthy portion of each throughout their day.

If your kid won’t touch vegetables that are high in Vitamin C like kale, try blending it into a smoothie with orange slices and a Fuel for Fire Kid’s Tropical smoothie. This way they’ll get plenty of Vitamin C, along with 7 grams of protein.

Protein

Speaking of protein, it’s another important nutrient for kids. Depending on your kid’s age, it’s recommended they get between 19-52 grams of protein per day. There are plenty of great-tasting protein-rich meals for kids including classics like a grilled cheese, peanut butter and jelly sandwich, or yogurt. Of course, there are also snacks like protein smoothies which taste great and offer a nice boost for an active lifestyle.

Calcium

Commonly found in dairy products, calcium is crucial for a child’s growth. Calcium positively impacts their blood, muscles, and brain development. If your kids drink milk, they’re already in a good place, but there are also many alternatives that work around allergies. Certain beans, fish, and leafy greens are also viable ways to introduce more calcium into your kid’s diet.

Vitamin D

Vitamin D is important for so many reasons. For one, it helps absorb the calcium in your body. It also helps prevent heart disease and diabetes. Like Vitamin C, it plays a role in keeping us healthy as well. Along with our body naturally producing it from the sun, kids can also drink Vitamin D-fortified milk or eat other foods that have added Vitamin D. 

Vitamin A

The connection between eating carrots and having a healthy vision is true! Vitamin A, commonly found in carrots, promotes healthy growth and preventing certain diseases. Most kids get their recommended amount of the vitamin through milk or certain cereals. Other foods including spinach, sweet potatoes, and red peppers are rich in Vitamin A.

Vitamin B12

It’s not the most popular, but it’s definitely something that should be incorporated into your kid’s lifestyle. While not as widely talked about as C or D, B12 provides a positive impact on kids’ nerve and blood cells, as well as giving kids the energy they need. B12 is commonly found in fish, which might be tough for many people. This important and often overlooked vitamin is also in eggs, milk and dairy products, and fortified cereal. 

Fuel For Fire helps kids live their best lives with nutritious smoothies that promote a healthy lifestyle. Add them to your kid’s routine to help them get the vitamins and nutrients they need. Use our store locator to find our products in stores or shop on our website!

What better way to have a convenient, healthy snack or meal this winter than with a smoothie? They’re easy to make and are super customizable based on your flavor and dietary preferences. The big question is: what should go in them? You might have some smoothie staples in mind, but what about the best supplements that fit your lifestyle and meet your body’s needs? Here are three of the best smoothie supplements you should try this winter.

Acai Berries

Whether they are made into a bowl or added into a smoothie, chances are you’ve heard of these sweet fruits already. These trendy smoothie supplements are native to South and Central America and have become one of the most popular health foods over the past couple of years in the U.S.

In addition to their great taste, these berries have become increasingly popular for their health benefits. Acai berries are full of nutrients and antioxidants, which are perfect for keeping you in good health this winter. You can buy them as whole berries or pureed and frozen, making them perfect as a smoothie supplement.

Want an easy introduction to these delicious berries? Create an acai bowl or try a vegan Fuel For Fire Acai Berry protein smoothie!

Protein Powder

Ditch the basic protein shakes and start adding your powder to smoothies! While shakes are a classic way to meet your protein goals, smoothies may be more beneficial in meeting your nutritional needs. Protein shakes usually only consist of two ingredients, powder and a liquid like milk or water, but smoothies allow you to add additional supplements to your diet.

With smoothies, you can easily add potassium, vitamin C, or calcium to your diet by adding in banana, orange, or wheatgrass. Not only is protein a great nutritional addition to your smoothies, but it will also make you feel more full and reduce cravings throughout the day. Whether you’re making a smoothie for an early-morning gym session or to hold you over between lunch and dinner, protein smoothies are the perfect way to get through this winter.

If you’re looking to replace your protein shakes with something even more convenient, pick up a Fuel For Fire Banana Cocoa protein smoothie to enjoy by itself or as an addition to your homemade smoothie.

Chia Seeds

Despite their small size, these seeds contain a lot of what your body needs to stay healthy. Adding these to your smoothies is a quick and easy way to introduce more protein, calcium, iron, and magnesium into your diet. They also contain omega-3 fatty acids, an important supplement for brain health. 

Their taste isn’t overpowering so you can realistically add them to any flavor combination. All you need to do is add one or two tablespoons to your favorite smoothie. Make your own chia seed smoothie or add them to a pre-made protein smoothie.

Fuel For Fire makes the perfect protein smoothies for winter gym sessions, runs, or home workouts. Try them on their own or combine them with one of these supplements. Use our store locator to find our products in stores or shop on our website!

The optimal gym bag is portable, large enough to carry what you need, and filled with the essentials to make the most of your workout. Whether your perfect bag is an old reliable favorite or a new gift, it’s important that you fill your bag with the gym necessities. Gym bag essentials might depend on the person—some might travel lighter than others—but there are certain items that benefit everyone.

Here are 10 gym bag essentials that you should start packing!

A Water Bottle

Investing in a good water bottle is one of the best choices you can make. Staying hydrated while exercising has many well-documented benefits. It’s a simple way to improve your workout, plus getting enough water is something we should all work on anyway. Find a light, yet sturdy bottle that can handle the rigors of gym use, and make sure it’s always in your bag!

A Change of Clothes

Every gym has a mix of people who either bring a change of clothes or don’t. If you’re the latter, try packing gym clothes in your bag before you leave. Changing only adds an extra couple of minutes to your workout and you’ll be much more comfortable. Leaving the gym covered in sweat isn’t a great feeling and sometimes all you need is to pack an extra shirt or socks. 

Towel (Or Two)

Many gyms have their own towels, but you take a risk by not bringing a personal one. It’s a terrible feeling to get back to the locker room after a workout, only to see that there are no clean towels. Packing a small towel saves some of the post-workout stress. They’re super useful if you’re sweating during your workout or for after a shower. 

A Snack

Everyone has their own preference for how much they eat before or after a workout, but a snack is always a safe choice. It won’t fill you up and make you feel sick while working out, but it’ll give you some extra energy. Try to grab something healthy as opposed to less nutritious options like a donut or muffin. Something that tastes great and has protein is the perfect option. Make a shake or take a Fuel For Fire protein smoothie with you. They’re portable and are perfect before or post-workout.

Some Protein

Avid gym-goers know the importance of getting enough protein in your diet. In addition to eating protein-filled meals, it’s essential to optimize your intake around the time you workout. Packing almonds, jerky, or a Fuel For Fire smoothie is perfect for a quick boost. Whether it’s to meet your macros or because you’re looking for a healthy and delicious treat to hold you over, make sure to always have something easy to grab in your gym bag.

Extra Shoes

Sneakerheads know the importance of taking care of your shoes, which is why every gym bag should include an extra pair. Having a pair of shoes dedicated to working out reduces wear and tear, and prolongs the life of your sneakers compared to wearing them for daily activities. Buying shoes for the gym and keeping them in your gym bag is the best way to be ready to go from work, early in the morning, or in a rush. 

Yoga Mat

Some gyms have limited mats for stretching or exercising on, so why not bring your own? Yoga mats aren’t just for yoga, they’re great for core workouts, loosening up, and taking a rest. Plus, you can clean it when you get home, so you won’t have to wonder when the last time the mat you’re using was wiped down.

Small Foam Roller

Gym foam rollers are often not a reliable option. They can be hard to find, worn out, or in limited supply. Packing a mini roller takes up only a small space in your bag and are indispensable before and after your gym session. Using a foam roller reduces injuries and increases blood flow, making it the perfect companion to your pre-workout stretch. 

Headphones

This comes down to preference, but if you find your gym’s music selection isn’t your taste, bringing a pair of headphones is a great choice. Since they’ll be in your gym bag, it might not be the best choice to pack your most expensive pair, but a comfortable and suitable pair will do. Aside from drowning out distractions with your own music, listening to audiobooks and podcasts is great for keeping you entertained during cardio workouts.

Deodorant 

Even if you plan on showering at the gym, you can’t go wrong with keeping deodorant in your bag. The phrase “better safe than sorry” comes to mind here. During especially intensive workout sessions, it doesn’t hurt to reapply midway through. You won’t regret it.

 Fueling your body for a workout is often as important as what you eat after exercising. Pre-workout food improves performance, helps with recovery, and increases muscle growth. What’s not to love? However, many of us don’t have time to sit down and cook a healthy meal before our workouts. Whether we’re exercising before work in the morning or during our lunch break, having a pre-workout snack makes a big difference.

Here are some of the best pre-workout snacks to get the most out of your time at the gym!

Fruit

What fruit lacks in protein it makes up for in helpful vitamins and nutrients. Fruit like bananas have the carbohydrates needed to fuel your workout, plus potassium to prevent muscle cramps! Not only is eating fruit quick and easy, but a piece of fruit is also light enough that it won’t slow you down during your workout. Add something like peanut butter to your apple or banana to add some extra protein to your healthy snack.

Fuel For Fire Smoothie Pouches

It doesn’t get easier than carrying a pre-workout pouch with you to the gym. There are great tasting flavors to choose from and they’re made with real fruit! Not only does this provide a little variety to your pre-workout snack, but they’re incredibly convenient. Take the Mixed Berry flavor for example. With 10+g of protein in each pouch, you’ll receive the muscle-building benefits from protein powder and nutrients from fruit. 

Bringing a smoothie pouch is perfect for on-the-go workout sessions or busy morning breakfasts. 

Granola Bars

As long as you watch out for the more sugary bars, granola bars are another convenient option. Quick, easy, and sometimes packed with protein, you can’t go wrong with granola. If you want to make sure you’re choosing a healthy option, make your own! There are great recipes available for protein-packed granola bars. Creating your own recipe allows you to have more control over your macros, plus you can add your favorite flavors!

Chocolate Milk

If you struggle with having something in your stomach before your workout, you can still get the protein and nutrients you need with chocolate milk! You can mix it with protein powder or just have a glass before driving to the gym. It’s lighter than a shake and won’t fill you up, so you can enjoy a meal when you’re done with your workout. You can also blend it with a Fuel For Fire Banana Cocoa pouch for a protein-packed smoothie during the warmer months.

Yogurt

Like chocolate milk, this protein-rich food is great for pre-workout snacking, as long as you don’t overdo it. It can be heavy and acidic, so adding things like fruit, granola, or chia seeds allows you to eat less, but still feel energized. Consider yogurt as a base for smoothies or just top it with other pre-workout snacks. Opt for fat-free Greek yogurt when you can as it’s the healthiest option!

Fuel For Fire creates healthy snacks that are perfect for enjoying before a workout. Enjoy our smoothie pouches as a pre-workout energy boost or just as a delicious snack! Use our store locator to find our products in stores or shop from our website!

The health benefits of vegetables are well-documented, but most of this research doesn’t make veggies sound appetizing to kids. This raises an important question that many parents are trying to tackle; how can we make our kids eat their vegetables? Luckily, there are some creative and delicious ways to solve this problem and help your kids get the crucial vitamins and nutrients they need.

Here are five ways to make your kids eat their veggies!

Mix Them Into Their Favorite Foods

Making subtle tweaks to their favorite foods is an easy way to increase their vegetable intake. Cauliflower crust pizza is a popular example, but the options are endless! Fans of Mexican food will love spinach and broccoli enchiladas or veggie tacos! Tacos are already so customizable so adding extra veggie options including lettuce, peppers, onions, cauliflower, etc. makes it easy to eat healthier. 

Vegetarian recipes are a great inspiration for getting more veggies into kids’ diets. Almost every meal has a vegetarian or vegan alternative that can be altered for taste preferences. 

Delicious Snack Alternatives

Meals aren’t the only place you can add veggies to! Many snacks that kids love tend to lack the qualities that make vegetables so healthy. Why not mix these two things together? Try celery and peanut butter or carrots and hummus for a quick and healthy alternative to more processed foods.

There are also a ton of great tasting, pre-made veggie snacks. For instance, Fuel For Fire’s Sweet Potato Apple Protein Smoothie uses real ingredients and packs a ton of protein. Substituting less healthy snacks with a Fuel For Fire smoothie provides fruits, vegetables, essential amino acids, and a delicious treat.

Try New Veggies

Some kids are picky eaters, but for the more adventurous ones, trying new things is a fun way to help them fall in love with vegetables. Less “common” vegetables like kohlrabi or okra may not be a guaranteed favorite, but it could be the start of a new interest in veggies! If you’re hesitant to start cooking them yourself, offering kids something quick and easy like kale chips is a tasty and promising introduction. 

Include Veggies as Side Dishes

Maybe vegetables aren’t going to be their favorite, but your kid can still enjoy them as a side dish to something they prefer more. Including a salad with their lunch or dinner is a creative way to introduce other vegetables including peppers, cucumbers, and more. Not to mention that lettuce itself is a versatile and great tasting veggie. Green beans, brussel sprouts, and sweet potatoes are all good options that can be customized and cooked in different ways.

Mix Things Up

If your kid hates vegetables, it might actually just be from a lack of variety. Give them a chance to pick which veggie they’d like to eat or try next. Involving them in the decision-making process—or even the cooking—creates a level of excitement that isn’t there when just presented with broccoli or corn. Cooking together is a fantastic activity and giving your child agency in picking out vegetables is perfect for growing their appreciation of healthy eating.

Fuel For Fire provides healthy, protein-filled smoothies that are made with real fruits and vegetables, perfect for anyone focused on eating more veggies. Use our store locator to find our products in stores or shop from our website!