Vitamin C for Breakfast


Yes, breakfast can be considered the most important meal of the day, but that doesn’t mean it has to be drawn out into 700 to 900 caloric meals. So, as I sat down and bit into my juicy, organic mango and orange for breakfast I could only smile knowing that my body was ingesting alkalizing purity. Plus those two pieces of fruits were satiating and collectively less than 200 calories.

In comparison to a SAD (Standard American Diet) morning meal — which is slowly killing the population by way of chronic illness such as heart disease — there is absolutely no semblance between health degrading eggs, bacon and biscuits in relation to the promotion of fiber, Vitamin A, Vitamin C and Potassium. Oh, let’s not forget the cholesterol you avoid when eating foods that grow opposed to those that are born. This nurturing meal provided glucose to kick in my metabolism and delivered enough energy to jumpstart the day, which was all I needed. Especially since the body’s glycogen reserves can be called upon as needed for exercise or an active morning.

Moreover, since only 2% or so of the American population meet the RDA (Recommended Daily Allowance) for fiber, you should include this roughage in every meal whether it’s a fruit, vegetable or whole grains. Like a broom, fiber sweeps your GIT (gastrointestinal tract) clean and helps reduce cholesterol. Plus all this Vitamin C in these oranges and mangoes is purifying to my cells and has strengthened my immune system.

As always, eat clean, stay active and energize your life. It’s a Fit Fathers mantra and way of life.

– Kimatni D. Rawlins –

A Quick Message on Nutritional Freedom


As parents it is imperative that we lead by example so our children become the example. Far too often we take life for granted and fail to improve our quality of living until bad news is received from the doctor’s office. But, why wait for degenerative diseases to strike?

IMG_6918Why not eat more fruits, veggies, whole grains, and legumes now to prevent clogged arteries and reduce attacks from mutated cancer cells? If we know that sugar and saturated fat enhances the odds of diabetes, why indulge in soda, candy bars and pastries? If we are aware that our bones, muscles, lungs and hearts are strengthened through routine exercise, then why lead a sedentary life? We should be running, walking, swimming or biking on most days. Instinctually, kids will follow their parents’ lead and develop life-enhancing habits opposed to behaviors that increase life degradation. Instead of sugary drinks teach them how to make homemade smoothies or freshly pressed juices with their favorites fruits. Water, ice, flaxseed, banana, mango, kale and berries always do the trick. Try almonds and walnuts (good amount of Omega 3) over chips. My kids happen to love SeaSnax seaweed snacks which is a learned habit we initiated. How about an avocado pudding instead of ice cream? Banana, almond or peanut butter bagels (whole grain of course) are also a hit. Simply spread the nut butter on a toasted bagel and top with slices of bananas. Apples and nut butter are also a treat. And when all else fails just give them some watermelon or a mango and call it a day.

Kimatni D Rawlins, Founder, Fit Fathers



Arugula on the Water


Whether it’s broccoli on the beach or salads at the pool, eating anything green during vacation tanning time or games of Marco Polo seems sacrilegious to both your kids and onlookers. The theme is always a fresh cup of cold cola, burgers and french fries, which is the problem right there. Well, we think otherwise. Traveling is when you should attempt to increase intakes of fruits, veggies and whole grains because the equation is already set up for failure. Fast food and more fast food has been dominating human habit since its invention. So next time your little one asks for soda and a basket of fries, bless them with a glass of water and garden of purity. Trust us they will adapt. Eat clean!

Veggie Kids

Veggi_Kids_nMake today special by serving your kids broccoli for lunch and kale for dinner. Their bodies will love you for it! #EatClean

Nutrition Rainbow Trivia (K-8)


Physicians Committee president Neal Barnard, M.D., is dishing out K-12 nutrition lectures during National School Lunch Week. We have four levels of nutrition trivia for students who want to test their nutrition knowledge.

Here is how the game works:


  1. Print out a set of the six fruit and vegetable cards.
  2. Cut the cards (or have your parents cut the cards) into six pieces: tomatoes, carrots, blueberries, bananas, beans, and kale.
  3. Select a card placeholder from levels 1 -4

      4. Place each fruit and vegetable card over the nutrition mystery. You’ll have six fruit and vegetables that match                perfectly with six nutrition mysteries.

5. Copy answers to the nutrition mystery clues.

Bonus: Take Dr. Barnard’s nutrition rainbow challenge. Download a nutrition rainbow chart and check off the colors you eat each day. Aim to eat a variety of colorful fruits, vegetables, whole grains, and legumes each week.

Want to learn more? Visit

Students Coloring with Dr. Barnard. Mundo Verde Charter School. 1.17.14

Dr. Barnard’s Health Tips for Students

Healthy-Picnic-Vegetable-BasketHealthy Foods, Healthy Brain

1.    Remember the Four Food Groups. Create meals from whole grains, vegetables, beans, and fruit

2.    Pick from the Nutrition Rainbow. Our eyes are naturally drawn to colorful foods. Choose from red, orange, yellow, green, blue, purple, and brown fruits and vegetables.

3.    Go Green. Make sure to eat leafy green and orange vegetables each day.

4.    Pack Healthy Snacks.  Try apple slices, green grapes, baby carrots, and dried fruit.

5.    Be Adventurous. Is there a new fruit or vegetable in the lunch line today? Try it. If you normally eat apples and bananas, try mangoes or fresh watermelon.

6.    Be Active. Whether it’s joining the tennis team or walking the dog, exercise increases energy and concentration.

7.    Rest. Create a set bedtime. Your brain needs time to file memories and recharge, which makes remembering math equations and Shakespeare sonnets much easier.

8.    Become a Nutrition Role Model. Ask for healthy snacks, like fresh watermelon, at your next birthday or classroom party. Talk to your parents about what you’re learning in school. Get involved in meal planning and lead the way!

 Students Coloring with Dr. Barnard. Mundo Verde Charter School. 1.17.14


Seven Foods to Supercharge Your Gut Bacteria

By Meghan Jardine, M.S., M.B.A., R.D., L.D., C.D.E.


Did you know we are only 10 percent human? Ninety percent of our cells are nonhuman, microbial cells. Since our diet influences our microbes, it’s true: We really are what we eat. The good news is that you can cultivate a new microbiota, formerly known as gut flora, in just 24 hours—by changing what you eat. Bacteria that live in our intestinal tract, also known as gut bugs, flourish off of colorful, plant-based foods. The latest studies on microbiota continue to show us how the process works, which explains why the mere mention of gut bacteria sparks conversations in both research labs and newsrooms. [Read more…]

Eat & Drink Clean!

Eat CleanThe saying couldn’t be any further from the truth. Literally, you are what you eat. Choose foods that nourish and heal opposed to those that degenerate and destroy.

KALE = Keep Activating Life Energy!

KaleKALE = Keep Activating Life Energy!

The prince of the Cruciferous Veggie Kingdom (2 cups of chopped) provides 4.4 g protein, 2.3 mg iron, 21000 IU A, 161 mg C, 3 g fiber, 600 mg potassium, 181 mg calcium, .400 mg of B6 and 1.1 mg of K. Due to its high level of phytochemicals, Kale is also effective against bladder, breast, colon, ovary and prostate cancer. So use faithfully. Kale Yeah!

More Omega-3 Please!

image (1)So how many of you think you are consuming the RDA for the Essential Fatty Acid (EFA) aka Omega-3 which is 1.1 grams for women and 1.6 grams for men? Why is it needed you ask? Several reasons!

-Oxygen transfer -Energy production -Fatigue recovery (converts lactic acid to H2O and CO2) -Immune function -Red Blood cell function -Hormone regulation -Platelet stickiness reduction -Decrease of inflammation which leads to disease [Read more…]