Turn Up the Heat: Light a Fire this June in YOU!

Time to turn up the heat! In the TransFit Studio, your homes or vacation destinations! I love the theme for the month of June! Turn Up the Heat- Light a Fire in Me!!!  My prayer for each of you this month is that we have a flame of passion for whole body health! Enjoying exercise, eating nutritious foods, drinking water and staying focused on what really matters in this life . I know many of you are in and out of town the next two months but try to get in 2 strength workouts, and 3-4 cardio workouts each week. I have many workouts posted on the blog you can do! www.transfitblog.com

Please message me if you are in town and would like extra workouts in the TransFit studio! I am excited to see you this week as we light a fire- body.mind.spirit!

TRANSFIT SUMMER SCHEDULE 

TUESDAY, WEDNESDAY, THURSDAY

6am

8:30am

9:30am (TransFormers)

10:30am

11:30am

or by appointment

Summer Packages are a great way to stay committed to your health- you can start a package at anytime!

TRANSFIT SUMMER FITNESS PACKAGES

Looking to jump-start your body, mind, & spirit for a successful Summer 2015??? The TransFit packages will provide you a healthy all- inclusive approach to help you achieve your fitness goals! The packages will get you on the right track to make 2015 the best year yet!

COMMITT TO YOUR HEALTH PACKAGE

3 month commitment 3-Once-a- month- 25 minute consultations with body composition (body fat % & measurements)

TransFit Advanced Fitness Guide Binder

 4 weeks healthy meal plans & recipes 3 month exercise plan 2015 Spring/Summer Goal Sheet

Accountability Chart

Once a week at home checkin’s & accountability via email

Weekly Phone/Email Support

$95/ per month

Will be emailed directly to you in PDF format

ADVANCE YOUR FITNESS PACKAGE

3 month commitment

All of the above PLUS -  8 at home workouts per month (2 per week)

$115/ per month

MAXIMIZE YOUR FITNESS PACKAGE

All of the above PLUS - 2 Transformer in studio workout sessions

$215/ per month

Weekly Healthy Family Meal Planning

$40/month

Email TransFitAthens@gmail.com to sign up

Blessings, Caroline

​For our God is a consuming Fire.... Hebrews 12:29​

How to have a healthy, joy-filled Easter!

As a child, I always loved Easter. I loved the egg hunts and the Easter baskets, but most of all I loved being able to do these things with my family. As I grew up, I noticed that in stores Easter started seeming less about our risen Savior and more about gifts, prizes, and candy. I could walk down the grocery aisles and see shelf after shelf of sweet tarts and chocolate bunnies. These bunnies always seem so promising on the outside but are hollow inside, much like Easter is becoming to many families. This Easter I challenge you to step away from the candy and overconsumption, and instead focus on the real reason for the holiday Jesus' resurrection, and the blessings He has given you! Praise!

"It is not good to eat much honey, nor is it glorious to seek one's own glory" Proverbs 25:27

There are so many ways to make Easter a healthy, fun day for your family!

1. Having an Easter egg hunt? Fill the eggs with small toys like army men or bouncy balls, sea shells, stickers, temporary tattoos, secret notes, or any coins you may have lying around the house.
2. Can't decide what to put in an Easter basket? Make a fun theme for each of your kids and fill the basket with items accordingly. If your child's spring break is after Easter, try a beach basket filled with toys for the sand and a towel. If your child loves making art, like my Lyla does, fill their basket with coloring books, markers, stickers, etc. If your child likes getting their hands dirty, include some flower pots and seeds in their basket. If you've got a sports fan on your hands, toss in a football and then get some practice in the backyard later.
3. Need some cute snack ideas? Try the following recipes!

   

   Add baby carrots to a small flowerpot full of hummus for a fresh snack. Serve with additional veggies or crackers.

   

   Add sesame seed eyes and a carrot nose to hard-boiled eggs for a protein filled snack.

   

Slice sweet potatoes length wise, then use a bunny cookie cutter to cut out shapes. Toss in olive oil, sea salt, and freshly ground pepper. Bake for 15 minutes in a 415 degree oven.

Above all remember to give thanks to God for a wonderful day spent with family, friends, food, and love.

"So, whether you eat or drink, or whatever you do, do all to the glory of God" Corinthians 10:31

Blessings,

Caroline

January Jump Start!

Looking to jump-start your body, mind, & spirit for a successful 2015???

The TransFit January Jump Start Packages will provide you a healthy all-inclusive approach to help you achieve your fitness goals! The jump-start packages will get you on the right track to make 2015 the best year yet!

I wanted friends and clients who are not able  to train with me  in the studio or those who live out-of-town to be able to be APART of TRANSFIT! Transform your body, mind, and spirit this January!

The additional packages are add ons for those who would like to really kick  2015 into extra high gear! Get honest with yourself and get serious! Please email me with questions or to sign up! 

All packages will be emailed directly to you in PDF format. TransFit accepts all credit cards and PayPal.

January Jump Start Package A

4 weeks healthy meal plans & recipes 2 home workouts per week plus weekly inspiration One month exercise plan New Year’s Steps for Success 2015 Goal Sheet January calendar with weekly challenges $75

January Jump Start Package Plus $100 all of the above in the January Jump Start Package plus add in a 25 minute consultation with body composition (body fat %  & measurements) 

January Jump Start Package Premier $125 all of the above in the January Jump Start Package plus add in 2 -25 minute consultations before & after 4 week nutrition plan

January Jump Start Package Platinum $225 all of the above in the January Jump Start Package  plus 25 minute consultation before & after 4 week nutrition plan  plus 2 Transformer in studio workout sessions per week for the month of January

I am looking forward to jump starting your January health! 

Blessings, Caroline 

Therefore, I urge you to present your bodies as a living sacrifice, holy, and pleasing to God; this is your spiritual worship..Romans 12:1

December Client Spotlight: Leah Hobbs

Holiday Extravaganza is well underway and we have over $1,100 in the bucket this year! That's a lot of cash on the line, and it will take a lot of willpower if you want to take home one of the prizes! Our first prize, an awesome gift certificate to Lululemon has just been presented to Leah Hobbs for completing the lemon water challenge! Keep striving for success and keep up with the Holiday Extravaganza for more holiday challenges and more chances to win!

Leah Hobbs has had some amazing willpower these past few months as she has avoided fried foods, sodas and she has exercised daily! Leah has been a client and friend since she moved to Athens over 3 years ago. She has set new goals monthly and she has achieved them!  Recently, Leah has really focused on getting her family eating right and staying active! Hard work does pay off, Leah, and I am so proud of you! Please read Leah's awesome story below-

I hope she will inspire YOU to reach new heights this holiday season!

In her own words...

"I began my journey with Caroline 3 years ago…. Wow!

I knew that I had to find a place to exercise that would hold me accountable, push me and encourage me.  Working out at home was not going so well; I would find other things to do other than exercise.

      It has been a great journey…..the consistency of working out has not only made me feel stronger but has also motivated me to do other things.  I love strength training….two of my favorite exercises are dead lifts and chest press.  I have a love/hate relationship with Cardio, but I am working on that as I try to walk on days that I am not in the studio.  I ran my first half marathon last December.  It was a huge accomplishment crossing the finish line and I was so excited that I was not the last person to finish the race.  I learned to NEVER say …. NEVER.  I workout 3 times a week with Caroline and I walk or jog on 2 other days.

     This last year I have been making some nutritional changes.  Drinking lots and lots of lemon water, making better choices in foods and planning ahead.  These past 6 weeks I decided to give up my Zaxby’s fried chicken fingers and my sweet tea…. a true Southerner.  I don’t miss it at all.  I have been eating lots of protein, fruits and vegetables.   I feel better, have more energy and because of my decisions I am seeing positive results in my body. 

    And so I am excited about continuing my journey to a healthy lifestyle"

Energy Balls

• 1 cup oatmeal
• ½ cup peanut butter
• 1 cup coconut flakes
• 1/3 cup of honey
• ½ cup flaxseed
• 1 tsp vanilla

Directions: Mix ingredients in a bowl and shape into 1 inch balls. Refrigerate until firm, then enjoy!

Blessings,

Caroline

Fun and Healthy Businesses in Athens- THANK YOU!

As many of you know, we are gearing up for the Holiday Extravaganza! GAME ON!! Last week's post showcased how the competition works and some of the cool prizes everyone has the opportunity to win. Many of these prizes wouldn't be possible without the help from some amazing local businesses, so I'd like to take a moment and thank the community for all its support! Some people only know Athens because of the University of Georgia, but I've been blessed to discover great companies and people who make Athens a fun and healthy place to live.

Athens Running Company- A locally owned, non-franchised store that carries shoes, apparel, and accessories for runners of all sizes and speeds. They professionally fit runners for shoes using video gait analysis so everyone can find the best pair of shoes for their needs.

Big City Bread Cafe- A family owned and operated restaurant that serves breakfast, lunch, and dinner Monday-Saturday, as well as brunch on Sunday. Or swing by and pick up some of their freshly baked breads and pastries. Yum!

Canopy Studios- A flying aerial trapeze studio which offers camps and classes on the art of the trapeze, aerial yoga, and aerial fabrics. Instructors also offer private lessons for any level. Too scared to take to the skies? Canopy also has year end performances that are fun for all ages to watch.

Fire & Flavor- An Athens based store selling a variety of cooking products from cookbooks to turkey brine. Products can also be ordered from the website.

Glenn Alex Dentist- Dr. Glenn Alex and his caring staff provide great preventative, general, and cosmetic dental care. A healthy smile is an important part of a healthy body!

Journey Juice- A store offering a collection of all natural, local, cold pressed juices perfect for snacks, meals, or juice cleanses. Each bottle contains at least 2.5 pounds of raw vegetables & fruits, adding important vitamins and nutrients to daily diets.

Lululemon- Lululemon provides high quality yoga and running clothes for men and women. They also have accessories like bags, scarves, yoga mats, and water bottles.

SPARC Athens- A sports performance a rehabilitation center that provides training, massages, nutrition consulting, and performance evaluations. SPARC offers science backed, customized programs to maximize training and improve performance.

Spin Revolution- Spin Revolution offers cycling classes with unique combinations of music and choreography for fun workouts. Classes are scheduled at different times every day with different instructors, ensuring that you can find a class that fits your needs.

Two Story Coffee- A local coffee-house that offers more than just a delicious cup of coffee; Two Story also has art, music, and open mic nights.

YMCA- An extensive network of gyms, with one located in our very own Athens. The Athens YMCA has a great facility with state of the art fitness equipment, as well as amenities like a pool. Camps for children are also available, to make this a great, family friendly center.

If you would like to add in a prize for the gift baskets - it is not too late--please email me at transfitathens@gmail.com

Also, it is not too late to join the challenge! Weigh-in's will be going on until Wednesday at 12pm! The Holiday Extravaganza is the best way to keep you accountable over the holiday season! 

Blessings,

Caroline 

Drawing Strength from Philippians 4:8

The month of October we have focused our thoughts on  Philippians 4:8… ”whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.”

This verse has really come alive for me through reading the book The 4:8 Principle and through exploring the power of positive thoughts in my own life. I hope it will come alive for you too as we move into the crazy holiday season. Draw strength from it to remember your blessings and triumphs, especially on difficult days.

I wanted to share this excerpt that I read today from the Daniel Plan. It reminds me of how important our thoughts are when are trying to live a healthy lifestyle.

By: Rick Warren

“Be careful how you think; your life is shaped by your thoughts.”(Proverbs 4:23 TEV)

But there’s a better option: Change your autopilot. The same is true with your health habits. To make a lasting change, you must change how you think. Behind everything you do — even your unhealthy habits — is a thought that keeps you from getting healthy.

So friends, I challenge you to change your mindset today!

Tell yourself TODAY is the day I am going to live a healthy lifestyle!

I challenge you to stop making excuses, and start making progress towards reaching your goals! 

As Rick Warren stated, the first step in this is changing our autopilots. Do you typically reach for a soda during lunch or after a long day at work? For a week, try reaching for water or green tea instead. At first it may be difficult but the more you repeat this action, the more ingrained it will become in your mind until it is a habit.

However, this isn't enough unless you also change your thoughts to accompany your new habits. Instead of thinking about how much eating healthy stinks or what you are missing out on, think about the positives of your new choices.  Think about all the amazing foods that you CAN eat! Eating healthy, well-balanced meals will give you more energy and focus during the day, and will provide health benefits in the long term. Regular exercise will allow you to explore the beautiful world around you, and may help you meet some new friends that share your passions.

Please remember that you don't have to do any of this alone. Make a commitment with your family members to eat healthier and support this goal by not keeping junk food in the house. Try a new class at the gym or join a fitness club related to your passions to meet new friends who will hold you accountable to keep exercising. Encourage other friends to meet up for an activity outside, such as a walk around the park, instead of meeting for coffee.

As always, I am available to help with nutrition and different types of exercise. Meal planning can be so helpful during these busy months ahead. Also, if you are looking to run a race or begin running I have recently become a Certified Newton Running Coach. Email me at transfitathens@gmail.com or click on the appropriate tab on the blog on my website www.transfitathens.com for specifics on services on meal planning, personal training, and running coaching.

Blessings and positive thoughts for this week,

Caroline

May Client Spotlight: Luci Furlow

Exercise is medicine is the theme for May! Last week I posted on gardening as a great form of exercise and the May client spotlight, Luci Furlow, is a perfect example of living a healthy active lifestyle and Luci loves to garden!   Luci & her husband, Mack own Seasonal Color Greenhouses in Athens.  Luci  is not only an amazing gardener but she is an devoted mother, wife,  and friend!  Luci started working out at TransFit over nine months ago and has amazed me with all that she has accomplished in such a short time! What I love about Luci is her quiet, yet very determined, hard-working spirit! Her attitude inspires all those who are around her daily!  When Luci puts her mind to a task: watch out world--- anything is possible! Congratulations Luci for reaching a personal goal this year and for committing to living a healthy family lifestyle. Can't wait to see what the future hold for you!!!

In Lucy's words...

I have always found time to exercise since I was a teenager - I enjoy walking and  doing strength and cardio fitness classes.  My husband, Mack, won a free TransFit session at a charity raffle, and he was so happy to give it to me. Caroline has really opened my eyes to taking care of this body that God has created just for me - be it healthier eating, making the time for exercise, or knowing when to rest. I am grateful for the many gifts God has given me, and I want to be a good steward of those gifts - including my health and the health of my family!

Exercise is great for my physical AND mental well-being. I attend a weekly Transformer class, and I leave feeling strong and ready to tackle the rest of my day! Caroline is such a positive, caring and encouraging person, and she makes every minute count when you are with her. On other days I will run, walk, or strength train using an at-home workout. I feel so much better if I get in 5 days of exercise in each week. Finding the time can be challenging when those busy weeks come up, but I just schedule it on my daily to-do list like it's any other item to check off. Fortunately, my work is fairly active - Mack and I own Seasonal Color Greenhouses, a plant nursery here in Athens. I have many days during our busiest seasons where I am planting containers for residential clients for a few hours each weekday.

In April, I ran a half-marathon in Nashville - which is something I said I would never be able to do. I trained for 16 weeks - very slow and steady - and when I crossed the finish line, I was beside myself and even cried! Mack did the full marathon, and we were happy to have those accomplishments to celebrate. It was such a fun trip to get away with family and friends to run a great race in a cool city - and then go out and enjoy ourselves!

As far as my goals that I am currently working on, healthy eating has to be at the top. I am much more aware of the food and drink I take in when I write it down each day. My eating habits have certainly improved over the last 6 months. I really do feel better when I eat well and drink plenty of water! Planning meals is another great way to ensure I am getting in "good for me" food. The busy weeks do catch up with me, and I won't eat as well as I should - and I can feel the difference.

It doesn't happen every night, but our family likes to gather for "family dinner" often. I enjoy cooking supper to wind down the end of the work and school day - and sitting down to eat with our family of 4 is sometimes the best part of my day! One of our favorite family dinners (super fast, budget-friendly, and everyone will eat it!) is Spaghetti! I serve it with spinach salad (add in whatever veggies you have on hand - carrots, tomatoes, avocados, etc. - and dress with a fresh vinaigrette)! Enjoy!

Family Night Spaghetti 

Serves 6 (easy to double and freeze)

• 12 oz. whole wheat spaghetti noodles
• 3/4 lb. ground sirloin (or venison)
• 1 c. chopped onion
• 2 garlic cloves, minced
• 3/4 c. dry red wine
• 1 26 oz. jar of pasta sauce (with no added sugar or cheese)
• 2/3 c. milk (I use skim)
• 1/2 t salt
• 1/4 t pepper
• Grated parmesan cheese (optional)

Brown meat over medium-high heat. Drain meat, if necessary. Add onion & garlic, and saute for 3 minutes. Add wine, and cook for 3 minutes. Add sauce, and bring to a boil. Reduce heat to low and simmer. (Cook noodles while it simmers.) Stir milk into sauce, and simmer another 2 minutes. Serve sauce over pasta. Sprinkle with parmesan cheese, if desired. 

Keeping Your Goals

The end of January is almost upon us, and with it will come the urge to slack on those New Year’s goals you’ve been working so hard to keep. According to the New York Times, a third of people who make New Year’s resolutions will give up on them by the end of January. Four out of five will eventually give up on their resolutions altogether. Think of the goals you set for 2014. Why did you set them? What motivated you to want to make these changes in your life? And will you be satisfied if you don’t reach them? 

Now is the perfect time to recommit to your goals! Maybe you’ve skipped more days exercising than you would have liked to, or have fallen back into the habit of eating unhealthy food. It’s ok- we all make mistakes and tend to get discouraged from time to time. When I start to get worn down, I turn to Galatians 6:9 for inspiration. 

“Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.”

Galatians 6:9

You are sowing the seeds of a healthy lifestyle right now. Even if you’ve had a few setbacks up to this point, keep working towards your goals so you can reap the benefits in the future. 

5 Tips for Achieving Goals:

1. Make sure your goal is specific and measurable. Many people fall into the trap of setting a goal to “eat healthier” or “exercise more.” While these are great intentions, they are easy to ignore in the long run. Instead, try to make your goals more specific. Instead of saying you are going to eat healthier, set a goal to incorporate a salad into one meal a day. Instead of saying you will exercise more, set a goal to do your favorite form of activity (a walk, run, bike, etc.) every Sunday morning. You may occasionally miss days, but having a specific goal in mind will make you more likely to stick with it, and will allow you to measure your progress in meeting it.
2. Make your goals fun. If your goal is exercise related, try listening to music while you work out or even doing something as simple as playing with your kids. A game of tag or soccer is a great way bump up your activity levels while getting to spend more time with your kids. 
3. Taste test some new foods. Try different fruits, vegetables, and whole grains, and find some new ones you like. It’s much easier to make simple switches, like substituting whole grain bread for white processed bread, when you find a variety of whole grain bread you actually enjoy. Eating healthy shouldn’t be a chore, it should be a way for you to incorporate some delicious food into your diet. 
4. Limit your goals. This one may seem a little counterintuitive, but in the end it is better to make a few goals and stick to them, then make a bunch and give up because you are overwhelmed. Start out small, and then gradually add in more goals or adapt your existing ones once you start meeting them. 
5. Remember that January 1st isn’t the only day you can set a goal. Too many people fall into the trap of believing once they set a resolution and give up on it, they should just wait until the next year to make a new goal. If your goals have fallen by the wayside this past month, that’s ok. Set a date like February 1st and get right back on track. 

Seeing your strength and resolve this past month has made me so proud! Keep up the good work! If you need help with your goals or need some new ideas for inspiration, remember that I am always here for you!

Blessings,

Caroline 

Easter is coming...try a healthier approach to Easter this year!

Easter is coming up, and for many of us that means a big family brunch followed by a massive helping of candy — think Cadbury Eggs, Peeps, and lots of jelly beans. While a few Easter treats are not “TERRIBLE” for you, weighing a basket down with chocolate, caramel eggs, and jelly beans can be the gateway to mindlessly snacking on candy for the rest of the week which, as you know, leads to you & your children feeling awful and groggy. Whether you're making a basket for a friend, little one, or someone special in your life, there are definitely some more fun and healthy ideas to sneak in amongst (or instead of) the candy.  Porter, my 7-year-old  son, told me his favorite things (other than candy) that we place inside his eggs in previous years were special coupons!  Some examples:

            -Stay up 10 minutes late on a school night

            -Date with Mommy or Daddy

            -Pick what we have for dinner or the out to dinner spot

            -Trip to Aerofit, Active Climb, Pump It Up, or Barnes & Nobles

My hope for you this Easter will be to enjoy your family and celebrate Christ’s resurrection!  Honor the amazing body that God has given you and fuel yourself with nutritious treats this Easter! 

Alternative Egg Stuffers

• Money
• Spring clothes
• Bathing suits
• Play dough eggs
• Spring flowers like tulips, dahlias, or lilies.
• Puzzles
• Small toys
• Stuffed bunnies
• Stickers/Tattoos
• Magnets
• Disposable cameras
• Packets of seeds and gardening tools
• Silly Putty (it even comes in its own egg)
• Pastel-colored socks

Easter-themed snacks

• Hard boiled Eggs
• Organic or fair trade dark chocolate
• CARROTS
• Need a healthier alternative to jelly beans? Try Earthfare fruit juice flavored jelly beans
• Fresh Berries
• Annie’s Cheddar Bunnies:  They’re basically Goldfish only made with REAL CHEESE and, hello, they’re bunnies
• Cashew clusters
• FroYo: Easter Style—simply make up a fruit and yogurt smoothie in the blender and pour into an egg-shaped silicone cake pan and freeze for a couple of hours.

Carrots--bunny--Easter!

Pumpkin-Carrot Bars With Cream Cheese Frosting

Ingredients

2 cups whole wheat pastry flour

2 teaspoons pumpkin pie spice

2 teaspoons baking powder

1 teaspoon baking soda

1 cup sugar

1/2 cup brown sugar

1/3 cup Earth Balance butter (or butter)

2 eggs

2 large egg whites

1 can (15 oz.) pumpkin pie filling


2/3 cup finely shredded carrot

Cream cheese topping:
4 ounces light cream cheese, softened
1/4 cup sugar


1 tablespoon skim milk

Directions

1.Pre-heat oven to 350° F. Spray a 15 x 10  pan with cooking spray.

2.In small bowl, whisk flour, pumpkin spice, baking powder, and baking soda.

3.In larger bowl, use electric mixer to beat sugar, Earth Balance, and brown sugar until crumbly. Add eggs, egg whites, pumpkin pie filling, and carrots. Beat until well blended.

4.Add flour mixture and mix until well blended. Spread onto greased pan.

5.To prepare cream cheese topping: mix together cream cheese, sugar, and milk until thoroughly blended.

6.Drop teaspoon-fulls of topping over pumpkin batter and swirl and cut mixture into batter with a butter knife.

7.Bake for 20 to 30 minutes or until toothpick inserted in the center comes out clean.

8.Cool in pan completely on wire rack before cutting into squares.

Makes 48 squares.

Fast forward to next Monday. Now remember last week’s post about lunch ideas? I have an Easter-themed one for you! I received an email with this idea in it and I just could not stop myself from sharing it with you! Say hello to the Easter egg lunch box:

One cutest ideas for school lunch that I have seen! You know those plastic Easter eggs you've got that are probably stored in your house somewhere just waiting to be used once a year? Here's a new way to use them for school lunch. Just fill each egg with a variety of different foods, pack them up, and come lunchtime your kids can open them up for edible surprise after edible surprise.

Here are a few favorite things to stuff them with:

* cheese cubes
* olives
* berries
* almonds, pistachios, walnuts, roast sunflower seeds or cashews
* whole grain crackers
* raisins, dried cherries, cranberries or other dried fruit
* turkey or ham cubes
* edamame
* cooked pasta!

Happy Easter! HE IS RISEN! Blessings, Caroline

March is Family Dinner Time!

March begins on FRIDAY! I don’t know about you, but I am ready for some spring weather, spring cleaning, and spring eating! February is just an all-around tough month for a lot of us: it’s the first full month after work starts up again after a nice winter break, it’s a hectic month for your kids in school and in sports, motivation runs low, and the weather tends to constantly dampen moods. But perk yourself up, because I can smell the beginning of spring! With a refreshing new season approaching, you may need some refreshing relaxation & reflection time, or even just a change of pace. For many of you, spring break (or its equivalent if you don’t have kids in school) is fast approaching. Whether travels are in your future or not, I cannot think of anything more refreshing than a nice, home-cooked meal that the entire family can enjoy.  I was listening to the radio the other day while I was out running errands, and I heard a nice segment on the importance of getting the family all together for a meal a couple of times a week. I’ve experienced first-hand the wonders of a family dinner, for let’s admit, it’s a rarity that the entire family sits down for a meal together. Cherish these times. These meals are one time when you can learn what’s going on in everyone’s lives, when you can spark up a fun conversation, or just enjoy sweet company!

Sick of hearing “how was school? How was work? How are your friends?” Why not spark not only a good conversation but also your imagination with some fun questions?

• Where is your favorite place in the world? Why?
• How do you know when you are all grown up? Why?
• What would your life be like if there were no telephones?
• Name three things that you have never done that you one day hope to do?

We also love to play Beginner Dinner Games (Barnes N Nobles), the Healthy Eating Game (Pottery Barn Kids), or just say 3 encouraging words to each person at the table (this can get tricky with little ones… but always funny)!

Below are a few Ward family favorites recipes. Whip these up and you’re sure to have your family begging for more meals together! On anther note, even if you don't cook, just enjoying time together around the dinner table with a prepared meal is a great start to a HAPPY, HEALTHY FAMILY!  I would love to hear your favorite dinner recipes!!

Clean Eating Baked Italian Ziti

(Makes 12 servings)

Ingredients

1 lb 100% whole wheat penne pasta, cooked

1 1/2 lbs lean, ground turkey

1 tbsp. olive oil

2 tablespoons dried basil

1 teaspoon dried oregano

1 tbsp. garlic powder

1 tbsp. onion powder

1 tsp. honey

1 tsp. balsamic vinegar

1/2 cup water

1 (15 oz.) can tomato sauce, no sodium is best

1 cup parmesan cheese

Directions

Step 1 – While the pasta cooks, in a large skillet, cook the turkey meat in the olive oil.

Step 2 – In a large mixing bowl, combine the basil, oregano, garlic powder, onion powder, honey, vinegar, water and tomato sauce.

Step 3 – Add the cooked pasta and the cooked meat to the tomato sauce and mix well.

Step 4 – Transfer to a baking dish and top with parmesan cheese.

Step 5 – Bake at 350 F. for about 20 minutes or until the cheese is melted.

Serve with Spinach Salad, Eat and Enjoy!

Friday night is Homemade Pizza & Movie night!

Let the kids make their own dough balls and roll out the pizza with the pin! Let them choose the topping for a craft and a delicous dinner you ALL can enjoy!

Ingredients (makes 6 mini pizzas or 2 full size) – cut this in half for small family!

• 2 pkgs (or 4 tsp) dry active yeast (or fast acting if you have      starving little ones)
• 1 tsp sugar
• 3 1/2 cups (17.5 oz) flour (you can sub up to half whole wheat      flour – I do ½ white & ½ 100 % white wheat), plus more for dusting
• 1 1/2 cups warm water
• 2 1/2 tsp salt
• 1 Tbsp olive oil, plus more for brushing crust
• Cornmeal, for dusting surface

Instructions

1. Place water and sugar in the bowl of your stand mixer fitted with the dough hook and sprinkle the yeast over top.
2. Let stand for 10 minutes - if your yeast doesn't swell or get  frothy, buy new yeast.
3. Add the olive oil, salt, and flour.
4. With the mixer on low, mix until the dough comes together and  mostly off the sides of the bowl (it will not come all the way off of the bottom). You can add flour by the tablespoon if necessary.
5. Let the mixer run for 5 minutes to knead the dough. It should be smooth and slightly sticky.
6. Turn the dough out onto a floured surface and divide in half and  shape into a ball (each will weigh ~1 lb). This is enough to make 2 larg pizzas. We like to make individual pizzas, so I divide each half into 5-6  pieces and shape into balls.
7. Lightly dust a plate with flour and place the balls of dough on top, seam-down.
8. Sprinkle the top with flour, loosely cover with plastic wrap, and let      rise 1 hour
9. Place your pizza stone in the top 1/3 of the oven and preheat to 450,      letting it hold at temperature for 30 minutes.
10. Prepare your toppings: grate cheese, chop veggies, uncork the      wine, etc.
11. Very lightly flour your pizza stone (or a rimless baking sheet, or      turn a rimmed baking sheet upside down and use the bottom)
12. Gently stretch the dough into a round
13. Place the dough onto the prepared peel or pan.
14. Brush the outside ~1-inch perimeter with olive oil and then top as      desired.
15. Gently shake the pizza from the peel/pan to the baking stone and bake      for 5-7 minutes. (During this time, I'm making the next individual pizza.)
16. Remove the pizza from the oven, leaving the stone in place. Slice      and serve. And enjoy. Immensely.

                                White Chicken Chili (see september 2012 blog post)

Blessings and please cherish that family dinner time!

Staying Faithful!

As the end of January approaches this week, please do not forget about those goals you made first of January! You set specific goals because they stand out as aspects of your life that are important, even if they have dwindled by the wayside these past few weeks. Revisit them, revise them if needed—but never give up on them! Post them around your house; write them with dry erase on your bathroom mirror. Plan for a terrific tomorrow!  Expect that you will achieve greatness and your actions will have a positive impact on your goals. Make everyday count and keeping looking to the future remembering that God has an AMAZING plan for you!  Stay faithful with those goals you set January 1^st, 2013! You can do it! Start right now!

“For I know the plans I have for you…plans to plans to prosper you and not to harm you, plans to give you hope and a future” --Jeremiah 29:11  

A goal that most of you may have this year is to eat a little bit healthier, to swap out some for just-as-tasty but definitely more waist-flattering alternatives. A little insight: making “skinny” versions of your favorite recipes is easier than you think! Since this Sunday is Superbowl, a day for community as well as dining, try some of these recipe transformations to help you along on your journey for a transformed life!

Healthy Spinach & Artichoke Dip

• 2 cans artichoke hearts, drained and coarsely chopped
• 1 package frozen spinach, thawed, drained and squeezed dry
• 1 cup shredded part-skim mozzarella cheese
• 1/4 cup grated Parmesan cheese
• 1 cup low-fat 2% Greek yogurt
• 1 (8 oz) block 1/3-less-fat cream cheese, softened and cut in 1/2" cubes
• 1 (8 oz) block fat-free cream cheese, softened and cut in 1/2" cubes
• 1 Tbsp cloves garlic, minced
• 1/2 teaspoon crushed red pepper flakes
• 1/2 teaspoon ground black pepper

Drain the artichokes and roughly chop them. Mince the garlic. Thaw, drain, and squeeze the spinach dry. Cut the cream cheese into chunks. In a large bowl, stir together everything; reserving half of the mozzarella and Parmesan cheese. Spoon mixture into 1-1/2 to 2 quart baking dish. Sprinkle top with remaining cheeses. Bake at 350 for 25-30 minutes or until bubbly and golden.

Fresh Baked  Pita Chips

• 4 fresh whole wheat pitas
• 2 Tbsp extra-virgin olive oil
• salt and pepper

Heat an oven to 450°F. Using a pizza cutter, slice the pitas into 8-12 triangular wedges. Tear the two halves of each wedge apart. Working in batches toss 25-30 wedges at a time with 1/2 Tbsp olive oil and a few grinds of salt and pepper in a large bowl. Arrange the wedges in a single layer on a baking sheet. Bake for 5 minutes, then flip the chips and bake for an additional 2 minutes until golden brown.

Mozzarella, Cherry Tomatoes & Basil Skewers

Arrange little skewers with marinated mozzarella, cherry tomatoes and basil – drizzle with a little balsamic vinegar! Delicious!

Start Your Day Off Right!

Deep breaths... It's time for another crazy day! Can’t morning time be so hectic most days? Why not minimize the chaos with an organized morning routine! Here are some of my favorite morning rituals:

• Water. After fasting for 8-12 hours, your body needs hydration. Start your morning with a tall glass of water (preferably with lemon).
• Quiet time.  Give yourself time to sit down collect your thoughts, read, and pray. You will be prepared for whatever the world may throw at you that day. Two of my favorite verses to start your day:

 Psalm 118:24 -

This is the day which the Lord hath made; we will rejoice & be glad in it.

Psalm 37:4 -

Take delight in the Lord, and he will give you the desires of your heart.

• Exercise. Getting your exercise in for the day in the morning is a great stress reliver and a perfect jump start to the day!
• Breakfast. A healthy breakfast refuels your body, jump-starts your day and may even benefit your overall health. The basics of a healthy breakfast are listed below.

The Basics of a Healthy Breakfast

Here's what forms the core of a healthy breakfast:

• Whole grains. Examples include whole-grain rolls, bagels, hot or cold whole-grain cereals, low-fat bran muffins, crackers, or Melba toast.
• Low-fat protein. Examples include peanut butter, lean meat, poultry or fish, or hard-boiled eggs.
• Low-fat dairy. Examples include skim milk, low-fat yogurt and low-fat cheeses, such as cottage and natural cheeses.
• Fruits and vegetables. Examples include fresh or frozen fruits and vegetables, 100 percent juice beverages without added sugar, or fruit and vegetable smoothies. Choose low-sodium versions of beverages, though.
• Remember to top off your bowl of cereal with some sliced fruit and low-fat or skim milk. Or if you're on the go, take along a piece of fruit, a container of milk or some yogurt.

Cereal

Cereal may frequently be your go-to item for breakfast, whether you grab a handful to eat dry while on the run, or you have time to sit down with a bowl with milk and fruit. But not all cereals are created equal. The key items to look for when choosing cereal are:

• Fiber. Choose cereals with at least 3 grams (g) of fiber per serving, but if possible, aim for 5 grams per serving or more.
• Sugar. Having sugar doesn't automatically make a cereal unhealthy. But the healthiest choices have 5 or less grams of sugar per serving. Check the Nutrition Facts label. This lists total grams of sugar per serving, which includes both naturally occurring sugar and added sugar. Some cereals contain dried fruit, which has natural sugar and adds to the total amount of sugar. But these cereals may still be healthy choices if eaten in moderation. Avoid cereals that list sugar at or near the top of the ingredient list, or that list multiple types of added sugar, such as high fructose corn syrup, honey, brown sugar and dextrose.
• Calories. If you're counting calories, choose cereals lower in calories, ideally less than 120 calories per serving. Some cereals have more calories per serving but can still be healthy choices.

Examples of good options for dry breakfast cereals
Cereal and serving size	Fiber in grams	Sugar in grams	Calories
General Mills Cheerios, 1 cup	3	1	103
General Mills Fiber One, 1/2 cup	14	0	60
Kashi Go Lean, 1 cup	10	6	148
Kellogg's All-Bran Bran Buds, 1/3 cup	13	8	75
Kellogg's All-Bran Original, 1/2 cup	9	5	81
Post Raisin Bran, 1 cup	7	17	187
Post Shredded Wheat Original Spoon Size, 1 cup	6	0.5	167
Quaker Life Cereal, plain, 3/4 cup	2	6	119

Quick and Flexible Breakfast Options

You have plenty of ways to get in a healthy breakfast each day, and it doesn't always have to be a traditional breakfast menu.

Here are some specific examples of healthy breakfast options:

• Cooked oatmeal topped with almonds or dried cranberries
• A whole-wheat pita stuffed with hard-boiled eggs
• A tortilla filled with vegetables, salsa and low-fat shredded cheese
• A smoothie blended with fruits, some low-fat yogurt and a spoonful of wheat germ or flax seed
• Whole-wheat crackers with low-fat cheese or peanut butter
• A microwaved sweet potato topped with cinnamon
• A whole-wheat sandwich with lean meat and low-fat cheese and as much lettuce, tomato, cucumber, and sweet peppers as you like
• Multigrain pancakes with fruit and yogurt
• A whole-grain waffle with peanut butter
• Egg omelet with vegetables (use more egg whites than yolk)
• Greek Yogurt with berries and granola

My Favorites

Easy Scrambled Eggs Muffins

These aren't your ordinary muffins--they're made with plenty of eggs, a little milk, cheese, spinach, tomato, basil, and only a little flour, spooned into muffin cups.

• Servings: 12

Ingredients:

• 9 eggs
• 1/2 cup chopped fresh spinach
• 1/3 cup skim milk
• 1/3 cup spelt flour or whole wheat pastry flour
• 1/4 cup 2% grated cheddar cheese
• 1 Tbsp chopped fresh basil
• 1 small tomato, chopped
• 1/2 tsp sea salt
• 1/2 tsp cracked black pepper

Preheat oven to 350. Break the eggs into a bowl and whisk. Add the rest of your ingredients and mix it all together. Add spoonfuls of the mixture to a nonstick muffin tin or a tin sprayed with nonstick coating. I used a 1/4 C measuring cup to transfer the mixture. Pop them in the oven and bake for 25 to 30 minutes, or until done.

Yummy Greek Yogurt - MY ABSOLUTE FAVORITE!

• 1 cup Greek 0% yogurt
• 1 cup berries (I love frozen blueberries)
• ½ cup granola
• Sprinkle of ground flax seed

HAVE A WONDERFUL MORNING!

Treat Your Body as a Temple

Upon my return from a 100-mile bike ride in North Carolina this past weekend, I feel compelled to share my wonderful experiences with you!

I was truly moved by the hard work the participants and the volunteers in the North Carolina area; they gave so much time and effort to make this event benefiting multiple sclerosis such a success. Many of the MS recipients were in attendance thanking and helping the riders throughout the race.

Participants and sponsors raised almost $1 million from this one event! Team Canterbury (a small independent school in Greensboro) rose over $77,000 alone! There were hundreds of other teams who raised so much to support fighting this disease. The feeling of using my body to ride 100 miles in support of such a great organization was incredible.

If you haven’t attended or supported an organization which supports such a great cause, please DO NOT hesitate! Find a 5K, triathlon or even a fun run/walk in your area, and get the whole family involved! It is truly an amazing experience and one I will never forget!

Get passionate about an organization and support it to your fullest, and the experience will change your life!!!

"You realize, don't you, that you are the temple of God, and God Himself is present in you?... God's temple is sacred - and you, remember, are the temple." 1 Corinthians 3: 16-17

Learn more about MS at www.nationalmssociety.org!