healthcorps

Eating Well on the Go

Nice weather has finally arrived, after a long arduous, winter. With that brings kids’ sport practices, barbeques, and plenty of other activity. It’s difficult enough to eat well when you have the time to prep and cook meals, so how does one keep eating in check during the busy summer months?

I promise, it’s not as hard as you think! Here are a few easy tips to keep you full and well-nourished so you have plenty of energy to spend on the fun stuff.

       1.  Meal Planning

I used to think that meal planning was far too time consuming, but I realize now that it saves time, money, and helps me to eat healthier. I spend about 20 minutes picking recipes (I have all my favorites saved on my Pinterest boards) and making a list of the necessary ingredients. I usually pick 3-4 meals, depending on what’s happening that week. Then I head to the store armed with a grocery list that I know will get me several healthy, delicious meals.

       2.  Food Prep Days

Sometimes life is just too crazy to cook every day, and that often leads me to graze the fridge or visit Panera one too many times. Instead, I pick one day a week (typically Sunday) to chop, dice, and prep anything I can for the week ahead. It usually takes me 1-2 hours, but is well worth the time I save during the week.

       3. Freezer Meals

This goes along with food prep. Sometimes, it’s easier to make the whole meal, put it in a Ziploc and store it in the freezer. My favorite part about freezer meals is how long they last. I can make freezer meals and pull them out weeks later! I love to freeze crockpot meals, casseroles, and marinated meats, but the options are endless.

      4.  Keep Healthy Snacks on Hand

No matter how much I plan, prep, and freeze, I am still a snack girl. I don’t always want to eat a full meal, especially if I have a midday BBQ or food event planned. But let’s be honest here – I can’t go more than a few hours without having something to eat. I always plan snacks into my grocery shopping and food prep. Sometimes I pre-pack baggies of crackers, fruits, or veggies. Other times I prep banana muffins or homemade granola. As long as it’s easily accessible and healthy, anything will work.

       5. Hydrate, Hydrate, Hydrate

We often eat when we are actually thirsty and dehydrated. It’s important to drink lots of fluids (water) throughout the day, particularly in the hot summer months. Making sure that you’re well-hydrated will prevent boredom eating and unnecessary snacking.

For me, the key to eating well on the go is keeping things fun and fresh. I like to change things up all the time, but these 5 keys help me stay on track, even when life gets crazy!

Maggie Abbate is a healthy living blogger at readysetbreathe.wordpress.com. She is a certified personal trainer and speech language pathologist in Syracuse, NY.


HealthCorps “Coordinators” carry out unique in-school and community programming targeting high-need populations. Coordinators are recent college graduates who defer entry into medical school or graduate health programs to serve a two-year full time, paid, assignment at a designated public high school.

This can be a good way to gain experience, make a difference, and do something unique if you plan on having time before starting professional school. 

Power Crunch Partners With HealthCorps® To Encourage Kids across the Country to Eat Smart

Power Crunch to Support HealthCorps Program at Santa Ana’s Valley High School

IRVINE, Calif. (Nov. 12, 2014) – Power Crunch, an innovative line of great-tasting protein bars, powders and ready-to-drink shakes, today announced they are partnering with HealthCorps®, a 501©(3) founded in 2003 by heart surgeon and television show host Dr. Mehmet Oz and his wife Lisa. HealthCorps was designed to teach kids about the benefits of proper nutrition, exercise and mental resiliency. As the “Einstein of Protein,” Power Crunch will not only sponsor the HealthCorps program in Southern California’s Valley High School in Santa Ana, it will also share its important research on protein and micronutrients with the HealthCorps curriculum team.

“I value any partnership that focuses on improving the health and physical well-being of students and staff,” said Valley High School’s principal David Richey. “I appreciate Power Crunch as a vital member in supporting this partnership. I look forward to the benefits the HealthCorps program brings to campus, and the continued positive messages encouraging students and adults to learn how to live a healthy lifestyle. I appreciate the commitment and dedication of the staff and know that our students, staff and parents are grateful as well.”

Power Crunch CEO Kevin Lawrence, a former world-class body builder who developed Power Crunch in response to his child’s nutrition medical crisis, will participate as a protein expert in HealthCorps’ Coordinator training, which impacts 300,000 students across America. Power Crunch products will also be featured in multiple HealthCorps in-school and community activities in order to give students examples of affordable, beneficial protein sources they can access throughout their day.

“We are very impressed with the work HealthCorps is doing to help educate our children live healthier lives to fight childhood obesity and diabetes – a cause that is also very close to our hearts at Power Crunch,” said Lawrence. “We make it our mission to help people live smart with proper nutrition, and that starts with making a strong impression on today’s youth. We look forward to working with HealthCorps and sharing our knowledge to help make this important initiative an even bigger success.” HealthCorps recruits recent college graduates to educate students in high-need high schools across the country on health and wellness. HealthCorps will feature Power Crunch in its school- and community- focused programs, including the organization’s two flagship “Highway to Health” festivals in New York and Sacramento, as well as health fairs hosted at participating schools.

“Kevin Lawrence is a powerful example of a CEO whose personal life parallels the mission of his company as well as the HealthCorps mission to help young people discover more practical ways to find nutritional health in an unhealthy world,” said HealthCorps President, Michelle Bouchard. “He is the rare CEO who is not only willing to commit generous funding, he is also willing to commit his time with students and educators, sharing inspiring lessons of health and well-being he has learned over the course of his years.”

For more information on Power Crunch or to view Power Crunch’s entire selection of protein products, visit www.powercrunch.com

About Power Crunch

Power Crunch, the Einstein of Protein, is an innovative line of great-tasting protein bars, powders and ready-to-drink shakes that fuel one’s everyday pursuits and eliminates the guesswork in healthy eating. Power Crunch uses easy-to-digest “smart” hydrolyzed whey protein that absorbs immediately to deliver instant food for the mind and body while maintaining healthy blood sugar levels. Its product offerings include Original bars (up to 14 grams of protein), Choklat bars (up to 10 grams of protein), Blast shakes (20 grams of protein), Proto Whey protein powders (20 grams of protein) and the new gluten-free Crisp bars (up to 14 grams of protein). Available on shelves at top U.S. retailers such as Trader Joe’s, WalMart, Vitamin Shoppe, Safeway, Publix and Kroger, Power Crunch Original is one of the nation’s top-selling protein bars. For additional information, visit www.powercrunch.com.

About HealthCorps

HealthCorps® is a 501©(3) co-founded in 2003 by heart surgeon and Daytime Emmy Award-winning Dr. Mehmet Oz and his wife Lisa, to combat the childhood obesity crisis. HealthCorps Coordinators carry out unique in-school and community programming targeting high-need populations. Using peer-mentoring to deliver a progressive curriculum in nutrition, fitness and mental strength, HealthCorps® Coordinators give teens purpose, help develop human character, and inspire an interest in health and culinary arts careers. HealthCorps is bringing many initiatives together to address the “Whole Child” and activate the students’ mind, body and spirit. In the fall of 2012, HealthCorps introduced HealthCorps University, a train-the-trainer professional development program that makes the HealthCorps curriculum available to virtually any school or organization. The organization boasts 56 in-school programs and 50 educator training programs in 17 states and Washington, D.C. You can follow HealthCorps on Twitter and on Facebook.

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AWESOME Poetry Workshop tonight! Franklin High With Our Words Club - Exploring Fear and Mental Health, using poetry to empower ourselves and our community! #HealthCorps (at Podesto Teen Impact Center)

Aviation High School blossoms

Roni Eldridge and Joan Burress have been leading teacher and staff meditations from 1:00 to 1:30, and meditations with the exceptionally well-focused students of Aviation High School (could it be, at least in part, because they already can picture their future profession in the field of aviation?)  from 1:30 through 1:50 in the Principal’s Conference Room for about five months through our connection made by the  professional and personable Health Corps Coordinator, Cynthia Mafla.

 For about five weeks, a teacher, Evelyn Tavares had been attending every session and going into a deep, still place inside of herself each time, often to the point of being last to open her eyes considerably later than all others present.  Last week, she invited us to start coming to her class to lead her students in meditation.  The deep respect that Ms. Tavares’ students had for her became quite apparent when she quietly and nonconfrontingly walked near two boys who were distracted; the proximity of her presence resulted in them immediately and easily re-joining their classmates, 31 students in all, in what appeared to be the same deep, still place that we had seen her enjoy many times.  It was a successful, promising beginning.  

We then went to the Principal’s Conference Room to lead the staff in meditation.  Five of us were present in all.  Afterward, all reported feeling calmer, clearer.  Lastly, 12 students entered for the student meditation.  Two boys who came who’d come last week and giggled and exchanged looks through one third of the session, returned this week, and managed to settle into stillness more quickly.  As we ended the meditative state, we put our right hand, then our left, above our head to feel the coolness, etc.  In this exceptional school, though it was the first meditation for many, almost all of the students exuberantly reported feeling the reinforcing energy as cool, heat or tingling above their heads.  

We challenged them to try meditation at home each day, return next Thursday, and tell us their experiences.

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Dr. Oz, Dr. Myron Wentz, and Dave Wentz discuss USANA’s dedication to health and how it led to the partnership between USANA and HealthCorps. - Dr. Oz with USANA’s Founder and CEO

To learn more about our Products, please visit my website at www.pamelarichard.usana.com

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Dr. Oz with USANA’s Founder and CEO (by USANAHealthSciences)