Tag Archive for water

Back to School – Snack Time!


It is hard to believe that school has arrived once again!

I have one that started today and two that start in a couple of weeks.  It is funny how that same old routine starts immediately.  The one thing that stumps people the most in this rut of a routine is SNACK time!  What do you serve for snacks when you don’t eat carbs?  This one was tough at first, but it is much of the same foods that I pack in a low-carb lunchbox, so you can use this article as a means for both.

First off, toss the juice boxes – PLEASE!  Those are loaded with sugar!

What about just water?  If your child refuses plain water, try infusing it with fruit or cucumbers, or see if they like a sparkling water like La Croix.  Mine think it is a treat!  There are a ton of flavors from which to choose, so your family will never get bored.

Next, go through your pantry (or call us to do it) and toss the chips, cookies, crackers, pretzels, and goldfish – yep, I said it – even the goldfish.  They are all carbs and carbs = sugar!

Your body doesn’t even know the difference between the two!


So, what do you feed the kiddos when you don’t have goldfish?


There are a ton of options, many of which we have posted before, but we will remind you!

This is the number one favorite in the Lutz household:

Veggies with Ranch Dip


Obviously, mine love the mini-peppers!

Other great dips to serve with vegetables are spinach dip, artichoke dip and pimento cheese.  The later is a great lunch option as well!


Cheese crackers with salsa or guacamole is another favorite in our house.





Don’t forget about the yummy olives we posted last week too!



Sometimes if I want to dress things up a bit, I will do a nice cheese sampler tray.  This is great for the little tastebuds too and fancy enough for company!

cheese board

Another fun snack is the savory fat bombs.  I was able to find some great snacks at Costco that were cheese and meat wrapped up together similar to a fat bomb.  They are cute and would work great in a lunchbox as well.



A few other great options:

Cheese sticks or Baby Bells

Lunch meat (or the two together!)  Choose your meat carefully.  Stay away from the pre-sliced – get the quality meat (Such as Boar’s Head) in the deli and have it sliced thinly for wrapping.  Watch for Nitrates and other additives.


Refreshing Cukes

Celery and Queso

Whole milk yogurt (for the kids)

Jerky or beef sticks

A variety of nuts (w/out peanuts)

Stuffed mushrooms

Celery and nut butter

Deviled or Boiled Eggs

Sausage on a Stick


These are just a few of many options!  Hopefully this will get you started in this back-to -school rush time!  Don’t be afraid to try new things and push your kiddos to expand their palates a little.  We hope everyone has a great beginning to the school year.  Remember to be strong and eat right!  You (and your children) need to eat healthy to be healthy!  Happy Back-to-School week!


HEALTH. Word cloud concept illustration. Wordcloud collage.


Feel free to drop us a note in the comments section if you have a question about lunch or snacks.  Chances are, someone else is wondering the same thing!  Also, feel free to share some of your favorites!


How Much Water Should I Be Drinking?

Great question! But the reality; there is no hard and fast answer. We have heard 8 glasses a day for years, but how on earth is that the best answer for all of us?

Yes, we are all primarily made up of water, but just like in most things, we are all different in our needs. A great starting point is to take your weight, divide that number in half, and drink that many ounces.

For example:

Me: 130/2= 65 ounces

I really like how universal this formula is for everyone. The hubs weighs about 200, so he goes for 100 ounces a day.  Our 3 year old is about 35 pounds, so we shoot for her to get in about 17 ounces of water a day. This is simply a good place to start.



The other major aspect of how much water to drink can depend on your environment, both internally and externally. Humidity and heat especially, can do a number on all of us, but exercising in these conditions can be a recipe for disaster. Years ago, I watched the Rock and Roll Marathon here in San Antonio, and the conditions were terrible; incredibly high humidity, coupled with unseasonably high temperatures – even for us locals. Due to this, multiple professional marathoners either decided to run only a half or dropped completely. They knew that the conditions were not ideal for their bodies and did the right thing. Unfortunately, that is not always the case.  People can and do get seriously injured or worse when they do not pay attention to their thirst and what is going on in and around them. We all know the very first thing that we should do when we start getting that back of the throat tickle, or our kid or cubicle neighbor starts coughing, is to up the water intake. Our bodies need water every single day, especially when we are fighting off or recovering from illness.

Coming into summer, here are some symptoms of mild dehydration:

  • Thirst
  • Loss of Appetite
  • Fatigue or Weakness
  • Chills
  • Dry Skin
  • Skin Flushing
  • Dark Colored Urine
  • Dry Mouth
  • Head Rushes

Further Dehydration can cause:

  • Increased heart rate
  • Increased respiration
  • Decreased sweating
  • Decreased urination
  • Increased body temperature
  • Extreme fatigue
  • Muscle cramps
  • Headaches
  • Nausea
  • Tingling of the limbs

Cases of extreme dehydration can also cause:

  • Muscle spasms
  • Vomiting
  • Racing pulse
  • Shriveled skin
  • Dim vision
  • Painful urination
  • Confusion
  • Difficulty breathing
  • Seizures
  • Chest and Abdominal pain
  • Unconsciousness

Dehydration is not something to ignore, and it has a fairly straightforward resolution – drink more water. Of course, like anything, that can be easier said than done.

Today I carry water with me absolutely everywhere. Yes, I have a mom purse, and it can be heavy at the start of the day with my 40oz water bottle, but it’s 100% worth it.

I find that I will drink more water out of a bottle than a cup or a glass. It is a mental thing. I also prefer room temperature water, where as others need to have their’s chilled. Some people love straws. Others want lemon, lime, or other fruits infused. It’s all in what works for you. Anyone with a soda addiction might want to start with a fizzy water like La Croix.  Swapping out one soda a day for water, or even having one after finishing 40 ounces of water as a reward, is a great place to start.  Think progress not perfection.

So many people get “sick” of water, but once you start drinking an adequate amount, and find out what makes the water taste better to you, that can go away. You will start to feel better, and often times your body, and especially your skin will thank you. You may even begin to enjoy it.