Sweets for Sharing the Love!

"Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs. Love does not delight in evil but rejoices with the truth. It always protects, always trusts, always hopes, always perseveres. Love never fails."

1 Corinthians 13:8

Every time I read this verse I think of my family. I think of how blessed I am that they are happy and healthy, and that I get to spend so much time with them. This past week's snow days have given me even more time than usual with them, and for that I am truly grateful! We decided to get in the Valentine's Day spirit and share a little love with each other while making rice krispie treats. Some sliced fresh strawberries made an excellent topping, and added the perfect pink touch.

Share the Love Healthier Rice Krispie Treats! 

Ingredients:

• 1 tablespoons butter
• 3 cups miniature marshmallows
• 6 cups Whole Grain Brown Rice Krispie Cereal (I actually found this at Target Kids had no clue!)
• 1 Cup Fresh sliced strawberries (blend or chop finely)

Directions:

In a large saucepan melt butter over low heat. Add in marshmallows and stir until completely melted. Remove from heat. Add Brown Rice Krispie Cereal and stir until fully coated. Flatten the mixture on wax paper and use a heart-shaped cookie cutter to cut out hearts or use your hands to shape the mixture into hearts. Top the hearts with fresh sliced strawberries and gently press down to seal them. (You could also mix the strawberries in with the marshmallows). Cool before serving.

This Valentine's Day take a moment to share the love in your life. Reach out to friends and family,and let them know what they mean to you.

Blessings,

Caroline

Roasted Ginger Carrot Soup

I love playing outside in the snow (or should I say ICE here in Athens today) with my kids, but at the end of the day I need something to warm me up. One of my favorite recipes for cold days is Roasted Carrot Ginger Soup.  Actually, we all enjoyed this for lunch today! Delicious! 

Roasted Carrot Ginger Soup

Serves 4-6

• 6 to 8 large carrots
• 1 small sweet onion (peeled & chopped)
• 2 garlic cloves (chopped)
• 1/4 cup olive oil
• Sea Salt
• 4 cups vegetable or chicken  stock (good quality, low sodium)
• 1 piece ginger, an 2 inch long, peeled & chopped
• 1 small piece of  thyme, plus more for garnish
• Freshly ground black pepper
• chopped pecans for garnish

1. Peel and cut the carrots into 1/2-inch rounds. On a rimmed baking sheet, toss the carrots, onion, and garlic with 2 tablespoons of the olive oil and sprinkle with salt. Set an oven rack 6 to 8 inches from the heat source and turn on the broiler. Broil the carrots until they brown and soft,  15 to 20 minutes.
2. Meanwhile, bring the stock to a boil, add the ginger and the sprig of thyme and simmer gently for 15 minutes.
3. Add roasted carrots, onion, and garlic to the pot simmer for 5 to 10 minutes, until the carrots are soft enough to puree.
4. Use an immersion or a standard blender to puree the mixture until smooth. If the soup seems too thick, add more stock or water and reheat gently. Add salt and pepper to taste. To serve, garnish with chopped fresh thyme & pecans. Adding coconut milk to the soup also adds a creamy flavor.

I also love to make homemade pita chips to go with this recipe!

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

 Enjoy and Stay Warm friends! 

Healthy Superbowl Snacks

I am so excited for the Super Bowl this Sunday that naturally I've been spending this week testing out appetizer recipes. Whoever said that you have to sacrifice taste to eat healthy has clearly never tried these snacks before!  Here are three of my favorites! 

Zucchini Fries

• 3 Medium Zucchinis, sliced into sticks
• 2 large egg whites, beaten
• 1/2 cup whole wheat breadcrumbs
• 2 Tbsp grated Parmesan cheese
• 1 tsp dried basil
• 1 tsp dried oregano
• 1/2 tsp garlic powder
• salt and pepper to taste

Directions:

Preheat oven to 425°. Spray a baking sheet with cooking spray. Set aside. In a small bowl, beat egg whites with a fork until frothy. Put the breadcrumbs, basil, oregano, garlic powder and cheese on a plate-I used a pie tin. Mix well. Dip the zucchini sticks in the egg whites and then into the bread crumb mixture, make sure all sides get coated well. Place the sticks on the prepared baking sheet. I did the sticks one by one. Bake at 425° for about 20 minutes or until golden brown and a little crispy, turning the fries half way through. Serve warm. We like to dip ours in marinara sauce.

Edamame and Avocado Spread

From Southern My Way Food & Family

• 1 (12 oz) package frozen shelled edamame, thawed
• 1 avocado, peeled, pitted and diced
• 1 small shallot, roughly chopped
• zest and juice of 1 lemon (about 3 tablespoons of juice)
• 1/2 tsp ground cumin
• 1/4 tsp ground coriander
• 1/2 tsp kosher salt
• 3 tablespoons olive oil
• 3 tablespoons water
• 2 tablespoons chopped fresh parsley

Directions:

In a food processor, combine edamame, avocado, shallot, lemon zest and juice, cumin, coriander and salt. Pulse until almost smooth. Scrape down sides using a rubber spatula. Add oil, water and parsley; process until smooth. Season with freshly ground black pepper, if desired. Serve with crudité, flatbread, or crackers, or as a sandwich spread.

Hot Caprese Dip

• 10 oz fresh mozzarella, chopped into cubes
• 2 roma tomatoes, seeded and juiced
• 3 tablespoons freshly chopped basil (or about 1 tablespoon dried) + more for garnish

Directions:

Preheat oven to 375. Make sure tomatoes have as much juiced squeezed out of them as possible – this will prevent the dip from becoming soupy. In a small baking dish, combine chopped cheese, tomatoes and basil and mix. Bake for 15 minutes, then broil for 2 minutes so cheese becomes bubbly and golden. Serve immediately with crackers or melba toasts.

Note: dip may appear “watery” which is why it is VERY important to get as much moisture out of the tomatoes as possible. Also make sure dip is consumed immediately, as the longer it sits, the more juice that develops. Don’t worry if there is a little bit of juice – it is still delicious!

I'm always looking for new recipes to try so let me know what your favorite healthy Super Bowl appetizers are, and check out the post from last year if you need any other appetizer inspirations! The healthy spinach  & artichoke dip with homemade pita chips is one of my ol' favorites! 

Blessings,

Caroline

Crock Pot Recipes for a Cold Day

All this cold weather we've been having makes me want to do two things: curl up with a good book, and eat a nice warm meal. One of my new favorite books is "Made to Crave" by Lysa TerKeurst, but what are a few of my favorite crock pot recipes? I've got two more to add to your recipe books today!

Crock Pot Chicken Tacos

Ingredients:

4 Organic Chicken Breasts

1 Jar of Your Favorite Salsa (I like low sugar, all natural salsa)

Directions: Place thawed chicken breasts in the crock pot. Cover with salsa. Cook for 4-6 hours on low, then shred the chicken with two forks.

Serve with your favorite toppings like avocado, cilantro, cheese, lettuce, and tomatoes!  My children love to create a "taco bar" and feel independent when they can fill their own tacos with delicious sides to accompany the chicken! Seriously easy & now a family favorite! 

Crock Pot Lasagna

Serves 6-8

Ingredients

1 lb lean organic ground beef

1 small onion, chopped

2 garlic cloves, smashed

1 (28 ounce) can low sugar tomato sauce

1 can tomatoes (diced) (low sodium)

1 teaspoon dried oregano

1 cup spinach

12 ounces ricotta cheese

1/2 cup grated parmesan cheese or 1/2 cup asiago cheese

12 ounces 100% whole wheat lasagna noodles, uncooked

16 ounces shredded mozzarella cheese

 Directions: Brown beef, onion and garlic in pan. Drain the oil from the beef. Add tomato sauce, tomatoes, and oregano. Mix well. Spoon a layer of meat sauce onto the bottom of the slow cooker. Add a double layer of uncooked lasagna noodles (break to fit) and top with cheeses. Add the spinach in one of the layers. Repeat with sauce, noodles and cheeses until all are used up. Cover and cook on low for 4 to 5 hours. Enjoy with a delicious salad!

What I love about these recipes is how easy they are. I can just throw a few things into the crock pot and leave them to cook all afternoon, and then they're done when I need them on busy weeknights. I also love how kid friendly they are. My kids loved the chicken tacos & didn't notice the spinach in the lasagna, and requested them both for a meal in the future! Score!

Eat healthy and stay warm!  Blessings,

Caroline

Gingerbread Smoothie

I know it is hard to think smoothies during the winter but they are the BEST way to get in tons of great nutrients throughout your day!

This Gingerbread Smoothie gets in me the holiday spirit and my kids really liked that they were able to have a small gingerbread man along with their smoothie!  The smoothie also offer great health benefits and protein to keep you full throughout the day! Enjoy! 

Gingerbread Smoothie

Gingerbread Smoothie

  1 cup almond milk

1  frozen banana

2 tsp ginger (or 1 tsp fresh ginger)

1 cup  Greek yogurt or 1 serving vanilla protien powder

1 tbsp ground flax seed

1 tsp cinnamon

1 tsp maple syrup

1 cup crushed ice

(top with cinnamon and one small gingerbread man)

Health Benefits of Ginger

From WebMD

Ginger-root

There are many health benefits of ginger. This powerful herb has been shown to be useful in the treatment of everything from cancer to migraines. It has been said to help provide relief for conditions as diverse as asthma, painful menstruation, migraines, indigestion and infection and is said to promote vitality and longevity. Ginger has a long tradition of being very effective in alleviating symptoms of gastrointestinal distress.

Ginger's healing properties come from its volatile oils, gingerols and shogaols, which are also responsible for its pungent taste. The oils cause more digestive enzymes to be produced which help with the whole digestion process and neutralize the acids that can cause nausea, cramps and even diarrhea.

Ginger is a good source of dietary fiber, vitamin E, vitamin B6, iron, magnesium, potassium and selenium, and a very good source of manganese. Ginger root is very low in cholesterol and sodium. Also, ginger root is full of natural anti-inflammatories, and anything that helps keep levels of inflammation low is good for your heart.

One of ginger's most touted health benefits is its ameliorating effects on digestive ailments. It can help digest fatty foods and break down proteins. It is excellent for reducing gas. Many people report that it will also relieve nausea, and can be effective in treating morning sickness as well as motion sickness. Ginger can also help reduce inflammation. So it can be used to treat any disease that is caused by inflammations such as arthritis or ulcerative colitis. Being a warming herb, ginger can help knock out a fever. This property also makes it effective in stimulating circulation of the blood. It can also help relax muscles around the blood vessels and is said to help prevent blood clots from forming. The warming effects make it a natural decongestant as well as an antihistamine, making it the perfect remedy for colds.

1 tsp of Ginger is all you need for one serving.

Lemon Ginger Tea

Pre-Thanksgiving Quick, Easy, & Healthy Meals

As you are daydreaming about all the wonderful Thanksgiving food you will be cooking and eating over the next few days, I wanted to share a few quick and easy recipes you could try before or after the holidays.  These healthy recipes  you can put in the crock pot in the morning and forget for the day so you can concentrate on family and friends!  The delicious meals will store well for busy week ahead.

They are sure to be new family favorites!

Slow Cooker Healthy Chicken Noodle Soup

Yields: 6 Servings

2 pounds cut up chicken, skinless and boneless, cut into 2" pieces (raw chicken)

4 cups low sodium organic chicken broth

4 cups water

1 cup sliced celery

4 large carrots, sliced

1 small onion, diced

2 cloves garlic, minced

1/4 cup fresh, chopped, Italian parsley

1 bay leaf

1/2 teaspoon crushed red pepper flakes, more or less to taste

1/2 teaspoon black pepper

Kosher or sea salt to taste

8 ounces whole wheat spaghetti (or whole wheat egg noodles), broken into small pieces

Instructions:

Add all ingredients, except the noodles, in the slow cooker and cook for 6-8 hours on low, or until carrots are tender. The last hour of cooking time, add the broken pasta and continue cooking one additional hour or until pasta is fully cooked. Enjoy!

Brown Sugar Balsamic Glazed Pork Tenderloin

Serves 8

2 lbs Pork tenderloin

1 TBSP ground Sage

½ tsp salt

½ tsp pepper

1 clove garlic crushed

2 cups water

½ cup brown sugar

1 TBSP cornstarch

¼ cup Balsamic vinegar

1 & ½ cup water

2 TBSP low sodium soy sauce

Instructions:

Mix together seasonings: sage, salt pepper, and garlic. Rub over tenderloin. Place 1 cup water in slow cooker; place tenderloin in slow cooker. Cook on high 6-8 hours. One hour before roast is finished, mix together the glaze in small sauce pan: brown sugar, cornstarch, balsamic vinegar, ½ cup water, soy sauce. Heat over medium heat and still until the mixture thickens (4 min) brush roast with glaze the last hour of cooking. Serve any remaining glaze on the side!

Enjoy! This dish would pair beautifully with baked sweet potatoes or with roasted vegetables!

Have a blessed week!!! Caroline

3 Day Epic Juice Cleanse Experience

A small journal throughout the 3-day Epic Juice Cleanse from Journey Juice

I started the 3 day Epic cleanse last  week because I knew I would be needing some extra energy for the coming holiday season! Honestly, I had been feeling like my portions had gotten too big, I was grazing without really being hungry,  and I was just not feeling 100%. I decided to purchase a cleanse from Journey Juice. I had been there a few times before and liked a few of their juices (the Carrot Kicker being one of my favorites) so I thought the cleanse was worth a try! I also have had many clients ask me my opinion on a juice cleanse. With the holiday season rapidly approaching there was never a better time than NOW to try out a new health initiative.

Juice cleansing is a great, natural way to free up energy, energy that would normally be used for digestion (70% of your energy each day – that’s a lot just for digestion). The cleanse is NOT a fast. You are drinking up to 8- 16 oz organic juices a day! 

Journey Juice offers three types of cleanses (all products are organic) – first timers (beginner), Intermediate, and Epic. I chose the Epic Cleanse because I love smoothies and juices and if I was going to do it, why not go ALL OUT!

My daily drink order for this cleanse:

1. Carrot Kicker 2. Just Greens 3. Limon Diablo 4. Carrot + Greens 5. Synergy 6. Limon Diablo 7. Synergy 8. Just Greens

I recorded my thoughts in order to give an overview of how a cleanse works and what you’ll experience during one.

Day 1: That morning I drank a cup of green tea and a glass of lemon water before I picked up my large box of 24 - 16 oz juices from Journey Juice. I was nervous but excited about this 3-day challenge! I started the cleanse with the Carrot Kicker – it was very filling and is one of my favorite juices! I was told to drink 1 juice every 2-3 hours so I followed the directions and tried to stay busy throughout the day. Surprisingly, I was not hungry! I drank one cup of green tea at 4pm to give me a bit of extra energy for the evening. I was still up for the challenge and I was not going to give in by having coffee. I did go to bed a bit hungry that night but I did not want any more juice that day!

Day 2: Surprisingly, I was not hungry when I woke up. I had 1 cup of hot green tea, a glass of lemon water, and a Carrot Kicker for breakfast. The Carrot Kicker, organic carrots and fresh ginger, is very refreshing. I felt great and went on an easy jog for 45 minutes. I checked my heart rate to make sure that it was not going crazy but it was completely normal. I was surprised I had enough energy to exercise! My next juice, Just Greens, was not my favorite but I drank it knowing the benefits of all the nutrients that I would need for the day. The kids and I took a walk around the neighborhood and honestly I felt like my eyes were wide open and I had a clear mind. I felt energized! The Synergy Juice was my favorite for the day! That night I went to sleep not feeling hungry and proud that I had not cheated!

Day 3: I felt ready for Carrot Kicker for breakfast, exercised vigorously for 45 minutes, and felt great! I knew this day would be difficult, as we had preplanned lunch plans with friends. But I decided to take my juices along. At lunch concentrating on fellowship and not food was a plus. It was also not nearly as hard as I had imagined. I had no desire to eat! I felt great and was ready to enjoy a relaxing Sunday. My kids actually thought it was comical that I had to keep drinking these juices and by the end of day 3 they wanted to try some (HA!). Kaitlyn (9yrs) said I seemed calmer (wow)!!! I went to bed that night actually not wanting the cleanse to end… So I had a green tea the next morning and carrot juice!

Over the course of the 3 days is it was actually nice to not have to think about what I wanted to eat because it had already been decided for me! I have continued to have green tea instead of coffee and have no cravings though-out the day! My energy level has increased and since the cleanse I just feel clear minded!  I am truly looking forward to my next juice cleanse! 

If you have any questions about my experience email me! I would love your questions/comments!  Blessings, Caroline

Amazing Mini Apple Pies!

Celebrating with great food and family over the holidays is a must this holiday season and we do not need to feel guilty when we have a small treat! Portion control is the key to success! Try these perfect portion Apple Pie Crumbles and celebrate with friends and family! Perfect for children or a special dinner party!

Apple Pie Crumbles (Perfect Portions)

1 Pastry crust

1/2 C Sugar

1 Tbsp Whole Wheat or White Wheat Flour

1 TBSP Apple Pie Spice OR Cinnamon

1/8 tsp salt

6-8 Cups Apples, sliced thinly (toss with lemon juice)

8-10 4oz mason jars

Crumb Topping:

3/4 C Brown Sugar

1/2 C Rolled Oats

1/2 C Whole Wheat or White Wheat Flour

1/2 C Butter

Directions:  In medium bowl stir together brown sugar, flour & oats. Cut in butter with a pastry blender or small mixer until topping resembles coarse crumbs. Set aside. In a large bowl, mix together sugar, flour, spice & salt. Add apples & toss to coat. Spray 4oz mason jars w coconut oil. Cut 2x2 squares of pastry crust & press down in bottom of jars . Add ¼ cup apple mixture & then add 1 TBSB crumb mixture on top of the apples. You may need to press it onto the apples to make it stay.  Bake at 375 for 35-40 minutes. Allow the mini pies to cool for 10-15 minutes & add one dollop of frozen yogurt & sprinkle of cinnamon to each one! Enjoy!

My Favorite Pumpkin Recipes

After going to the pumpkin patch with the kids this weekend, we came home to roast pumpkin seeds, bake a pumpkin pie, and make all things pumpkin. Yummm... smells of cinnamon, cloves, and apple cider just seems to relax us and remind us that just because it is 80 degrees outside, fall is here!

I picked a favorite from breakfast, lunch, and dinner! I hope you enjoy and please share your favorite pumpkin recipe with me!

Pumpkin Pie Smoothie

Pumpkin Pie Smoothie

Ingredients 1 cup Almond Milk 1/2 cup pumpkin (I used pureed, canned, organic) 1 serving Vanilla Protein Powder 1 frozen banana 1 TBSP Ground flax seed 1 tsp. Pumpkin Pie spice (no sugar added)(nutmeg, ginger) 1 tsp + Cinnamon ½  tsp Vanilla extract Crushed ice to fill

Directions 1. Place all ingredients in a blender, and blend till smooth. 2. Pour it into a pretty glass, top with cinnamon & enjoy!

pumppancakes

Chocolate Chip Pumpkin Protein Pancakes

Ingredients

2/3 cup homemade pumpkin purée

4 tbsp coconut flour (found in the organic section)

1/2 tsp baking powder

1 tsp cinnamon

1 tsp pumpkin spice

½ cup chocolate chips, more as desired

1 scoop  vanilla protein powder

1 tsp organic vanilla extract

4 organic eggs

Optional: 1 tbsp raw organic honey

Instructions

1. In a bowl combine all ingredients

2. Spray large skillet

3. Pour batter and let cook over medium/low heat

Top with pure maple syrup, chopped walnuts, and additional scattered chocolate chips (Serves 4)

Roasted Pumpkin and Pomegranate Salad with Pumpkin Seed Oil Vinaigrette

Ingredients 3 cups pumpkin, cut into 1-inch cubes 2 tsp extra-virgin olive oil 1/4 tsp salt 1/4 tsp pepper 6 cups mixed salad greens 1/2 cup pomegranate seeds 8 tsp lightly toasted pumpkin seeds 1/4 cup crumbled goat cheese

Vinaigrette Ingredients (makes 1/2 cup) 3 Tbsp pure pumpkin-seed oil (available in health-food stores and specialty markets) or use olive oil 2 Tbsp champagne vinegar 3 Tbsp orange juice 1 tsp Dijon mustard 1 small chopped shallot (1 Tbsp) 1 tsp honey 1/4 tsp salt 1/4 tsp pepper

Directions 1. Preheat oven to 400°F. Toss pumpkin with olive oil, salt, and pepper and arrange in one layer on a lipped baking sheet. Roast until pumpkin is tender-firm and edges are caramelized, about 30 minutes. Remove from oven and let cool completely. 2. Combine all vinaigrette ingredients in a small jar with a tight-fitting lid and shake until dressing emulsifies and has a creamy appearance. 3. Divide the greens evenly among 4 salad plates. Scatter 1/2 cup roasted pumpkin, 1 tablespoon pomegranate seeds, 2 teaspoons pumpkin seeds, and 1 tablespoon goat cheese on top of each plate of greens. Drizzle with 2 tablespoons vinaigrette.

Nutrition Information: Makes 4 Servings. Per serving: 300 cal, 21 g fat (7 g sat), 23 g carbs, 410 mg sodium, 4 g fiber, 9 g protein

pumpchili

Pumpkin Turkey Chili

Pumpkin Turkey Chili

Ingredients 2 lb. 99% lean ground turkey breast 3 15 oz. cans of great northern beans, or kidney beans (mixed is great) 1 15 oz. can of pumpkin puree 1 onion, chopped 3 cloves of garlic, minced ½ Tbsp Chili powder (or more to taste) 1 Tbsp Cumin 1 tsp Oregano 2 tsp black pepper 2-3 cups of low sodium chicken broth 1 tsp. olive oil Salt to taste

Directions 1. Spray a large frying pan with oil, and over medium, cook the turkey, onion, and garlic  for about 4-5  minutes or until mostly white. 2. Pour the beans, pumpkin, peppers, spices and broth into a large pot or crock pot. 3. Mix in the pot and let simmer or if in crockpot set on LOW for 8 hours or HIGH for 4 hours. 4. Garnish with avocado, greek yogurt, cilantro, and salsa! Enjoy!

Nutritional Information (estimate 9 servings, one serving is about 1 1/2 cup) Calories 236, Fat 2g, Cholesterol 49mg, Sodium 290mg, Carbohydrates 24.4g, Dietary Fiber 7.7g, Sugars 5.0g, Protein 29.4g

Don't forget the healthy pumpkin bread recipe that was posted last year! A real family favorite! 

Happy Fall! 

Blessings, Caroline

Pumpkin Protein Yogurt Parfait!

After an amazing morning run for the Jr. League’s 1^st Annual Bookin’ It 15k, my body was craving something sweet and creamy. I knew I had to replenish with some protein so this delicious treat was the perfect combination of sweet, creamy, and nutritious!! Enjoy!

Pumpkin Protein Greek Yogurt Parfait

1 Cup Greek Plain Yogurt (I use FAGE 2%)

½ Cup Organic Pumpkin Puree

½ Tsp Cinnamon

½ Tsp Vanilla Extract

1 Tsp Honey or 2 drops of stevia

½ Cup Quick & Easy Granola

Mix 1^st five ingredients together, add granola on top and extra cinnamon to taste!

Enjoy a delicious fall protein packed meal!

Nutritional Info:

350 Calories; 30 g protein; 7g fiber;300% Vitamin A

Did you know pumpkins are extra nutritious!

Pumpkin puree contains more than 700 percent of the daily value based on a 2,000-calorie diet. Vitamin A helps support cell reproduction, vision health, immune function, bone health, healing and fetal development. Pumpkin puree provides 39 mcg of vitamin K per cup to help with blood coagulation and potentially protect against osteoporosis.

One cup of pumpkin puree provides more than 500 mg of potassium, more than you get in one banana. Pumpkin puree contains 7 g of fiber per cup.

Pumpkin's orange color is a clue to its high antioxidant content. Pumpkin also is a source of beta carotene. Pumpkin puree also provides vitamin C, an antioxidant that supports tissue repair and immunity, as well as vitamin E, which fights disease-causing free radicals in the body.

WOW- Enjoy some delicious healthy fall recipes this week!

Pre and Post Workout Mini Meals

What are YOUR favorite pre and post workout mini meals? Share in the comment section below!

Over the past week I have had so many questions regarding what is the best pre and post workout meal. Fall races are coming up in the next few months and there are many enthusiastic people interested in a new healthy lifestyle that are starting exercise programs! What fuels YOUR body best for success may differ from someone else.  I personally love a small sweet potato w cinnamon before a long run where my husband prefers greek yogurt with berries! Listed below are some ideas that hopefully will help your body perform at it's highest level!

Before a workout: Small portion high-carb, moderate protein, and low fat snack to boost your energy.

Whole wheat toast with peanut butter
1 small banana
1 small sweet potato with 1 tsp coconut oil and cinnamon
Luna bar or small protein bar
Low fat yogurt and fresh fruit
Piece of fruit and 1/4 cup nuts
Half an avocado on whole wheat crackers

A protein shake can give your body the 15-20 grams of protein it needs after a workout!

After a workout: A higher protein snack (15-20 grams) for muscle recovery, especially if you have been strength training.

Protein shake or smoothie
1/4 cup almonds or walnuts
Cottage cheese and cherry tomatoes
Edamame
Roasted chickpeas
Apple or pear with piece of string cheese
Four ounces of tuna on whole wheat toast
Almond butter on an apple

Enjoy your families & your exercise this weekend! I would love to hear what your favorite pre & post workout  mini meals are below! Blessings, Caroline

Add Some Green to Your Tailgate!

Football season is in full swing and tailgating and football parties will be on many of our weekend calendars for the next couple of months. Trying to make healthy choices can become difficult at tailgates equipped with BBQ, potato chips, heavy sweets, and different salads packed with mayo. But with preparation and the right ingredients, a day of tailgating doesn't have to mean a day of poor food choices! Here's an ingredient you might not think about bringing to your tailgate: avocados!

Avocados are a natural super food and are packed with essential nutrients. This fruit (yes, it's a fruit!) contains twice the potassium of a banana, 3-4 grams of protein, and is a great source of fiber, vitamin E, B vitamins, and folic acid. And they are so versatile! Chop them up to top a salad, place slices on a sandwich, or blend them into a smoothie. They can even be used as a substitute for butter in your baked goods! If used in the right ratios, you can make healthier cookies, muffins, or brownies! Below you will find a chicken salad recipe and a cookie recipe using this amazing super fruit that would be great additions to your tailgate or football party this weekend! Enjoy!

Avocado Chicken Salad

Ingredients 2-3 boneless, skinless chicken breasts 1 avocado 1/4 cup chopped onion juice of 1/2 a lime 2 Tbsp cilantro salt and pepper to taste

Directions: 1. Cook chicken breasts and let cool. 2. Shred chicken. 3. Chop up and cream avocado with a mixer. 4. Combine shredded chicken, avocado, and all other ingredients.

Ooey-Gooey Rocky Road Cookies

Ingredients 1/2 cup avocado (about 1/2 of medium-sized avocado) 1/2 cup sugar 1/2 cup plus 2 Tbsp brown sugar 1 egg 1 tsp vanilla extract 1&1/4 cup flour 1/4 cup unsweetened baking cocoa powder 1/2 tsp baking soda 1 tsp hot water 1/4 tsp salt 1/2 cup chocolate chips 1/2 cup mini marshmallows 1/2 cup sliced almonds

Directions 1. Cream avocado and both kinds of sugar with mixer. 2. Add egg and vanilla, beat on medium-low until mixed in. 3. Slowly add in flour and cocoa powder, mix until completely incorporated. 4. Mix together warm water and baking soda, then add to mixture with salt. 5. Slowly add in marshmallows, chocolate chips, and nuts. 6. Line cookie sheet with parchment paper, spoon big spoonfuls onto the sheet about an inch and a half away from each other. 7. Bake at 350 for 12-15 minutes (less time for more gooey cookies, more time for less gooey cookies). 8. Move to cooling rack, serve when cool enough to touch! *Recipe courtesy of laurenariza.com -- These are truly delicious!

Change up your breakfast routine with avocados as well! Try this simple and tasty breakfast recipe!

Avocado Egg Breakfast

Ingredients 1 large hass avocado, pitted 2 small eggs to taste: salt and pepper garnish: bacon bits, shredded cheese

Directions 1. Heat oven to 425. 2. Cut avocado in half lengthwise and remove pit; if indenture is not deep enough cut out a bit of the avocado flesh to make enough room for the egg to fit easily.(Do not remove peel from avocado, just the pit).But do cut a small piece from the bottom so it sits upright and not spill out the egg. 3. Place avocado halves in a pie plate or baking dish. 4. Crack one egg into each 1/2 of avocado hole. Sprinkle on salt and pepper to taste. Bake for 15 to 20 minutes depending on how well you want your egg cooked.

1 Corinthians 3:16 tells us, "Don't you know that you yourselves are God's temple and that God's Spirit dwells in you?" With great nutrients we can honor God through our bodies!

Blessings, Caroline

Back to School Breakfast On The Go!

How many times can I say, " Breakfast is the most important meal of the day?" Then why is still so easy for so many of us to neglect ourselves and skip breakfast? A number of studies show that people who successfully maintain significant weight loss eat breakfast just about every day. And exactly what you choose to eat for breakfast makes a big difference for your health. A variety of fruits can bring you near the minimum number of five daily fruit and vegetable servings recommended for lower cancer risk. Or, once in a while try a medley of vegetables in an omelet or smoothie! After fasting all night, breakfast can kick-start your energy level. If you choose healthful, slow-burning foods, like whole grains and fruits, you should be able to control your appetite until midday. Eating breakfast increases the metabolic rate which helps you to have more energy and weight control will be easier.

Back to School Breakfast On the Go!  Healthy Recipes for Kids and Adults!

1. A nonfat or low-fat yogurt parfait layered with fresh fruit and cereal, nuts or raisins. Here is my new quick granola recipe.

Quick and Easy Granola

Preheat Oven 450. Spray pan with Coconut Oil Spray

 2 Cups Whole Grain Oats 1 Cup of crushed Nuts (Almonds, Walnuts, Pecans, or Mix) ¼ Cup Ground Flax Seed 1 Tbsp Cinnamon ½ Tsp Salt 2 Tbsp Coconut Oil 2 Tbsp Honey or Maple Syrup 1 Tsp Vanilla Extract

 Mix first 5 ingredients in large bowl and spread over baking sheet. Bake on 450 for 3 min (stirring each minute). Mix together next 3 ingredients and pour over the toasted mixture. Bake another 2-3 minutes or until crispy! Makes 8-10 servings. Enjoy!

2. Low fat yogurt or protein powder mixed with fresh fruit in a blender for a vitamin-rich smoothie

Peach Perfection Smoothie

1 Cup Almond Milk (optional: add in 2 Tbsp Orange juice) 1 frozen Banana 1 peach (with skin) 1 serving Protein Powder or 1 Cup Lowfat Greek Yogurt 1 serving Ground flax-seed ½ Cup crushed ice

Blend until smooth in blender! Enjoy!

3. Oatmeal or whole grain cold cereal with raisins or fresh fruit and dairy

 Maple Apple Walnut Oatmeal

 Prep time: 5 min. Cook time: 10 min.

 ½ cup water ½ cup low-fat milk ½ old fashioned large flake oats ½ tsp cinnamon ½ apple (cored and cut into small pieces) ¼ cup crushed walnuts 1 Tbsp 100% pure maple syrup ¼ cup water 1 scoop vanilla whey protein (equal to 20g protein)

 Bring ½ cup of water and milk to a boil in a small pot on medium heat (or in microwave). Add the oats and cinnamon. Reduce heat to medium-low and simmer until liquid is absorbed (approximately 7-10 minutes), stirring occasionally. Remove from heat and mix in apples, walnuts and maple syrup. Combine ¼ cup of water with whey protein in a separate bowl. Mix with a fork until protein is dissolved. For a smoother consistency, pour protein mixture into a blender or food processor and blend until protein is dissolved. Pour protein mixture over oatmeal and serve.

4. Breakfast bars are great for adults and kids -  I made these last night experimenting with just the right amount of honey, "O"s, and oats... so delicious and  I tasted one too many! Perfect balance of whole grains and protein in this homemade bar!

"O"utrageous Breakfast Bars

1/2 cup smooth or crunchy peanut butter 1/2 cup honey (local if possible) 1 tsp vanilla 1 tsp cinnamon 2 cups Whole Grain CheeriOs 1 &1/2 cups rolled Oats (or more if needed) 1/4 cup chopped/crushed almonds ¼ cup raisins (optional)

Heat the peanut butter and honey on the stove (or microwave) until almost boiling. Remove from heat and stir in vanilla & cinnamon. Add the oats, cereal, raisins and almonds. Press the mixture into a shallow, 9-inch pan lined with parchment paper (spray with coconut oil if necessary). Allow to cool, then cut into bars.

--In our busy lifestyles, take time on Sunday to prepare for the week. Double pancakes, waffles,or muffins you make on the weekend and freeze. Plan ahead and stock up on homemade, healthy items that you can just grab and eat on busy mornings.

Blessings, Caroline

School Lunch Special!

I am in shock that summer has come and gone in a blink! Friends have told me that the years with small children go fast and this summer has gone faster than  ever! Summer 2013 was filled with sleeping late, splashing in the pool, rainy day projects, and family adventure vacations….but now is the time to bring on school—with excitement!  Trying to get my kids fired up about getting back into the school routine we held our 2^nd Annual School Lunch Tasting Party! Saying the word “party” to kids makes all things seems more fun- right?!?!  I use the Tasting Party as an opportunity to let the kids have a voice on the foods that we will be putting in their lunch boxes. We try new fruits, dips, veggies, wraps, nut butters, jellies, crackers, granola bars. You name it- we all tried something new for the party. School lunch making can be a daunting, monotonous task for us all – but the vitamins and minerals in the lunch meal can fuel your child for success the rest of the day- or can set them up for a roller coaster of behavior disaster.

Here are some pictures of the Tasting Party! It is never too late  to have your children try new things! Just don't surprise them with new food items in their lunchbox!

The Tasting Party was a success (for the most part). Lyla now likes Almond Butter, Kailtyn attempted celery with ranch dressing, and Porter enjoyed a new yogurt dip for fruit! Here are some lunch ideas for your little sweetie! Enjoy! And please pass on any of your favorite lunch tips!

Last, a new recipe that is a complete lunch meal for all people attempting to fuel their bodies at lunchtime!!!

Perfect Lunchtime Pasta Salad

Ingredients

• 1 package whole wheat rotini pasta (or rice pasta)
• 1 pound skinless, cooked chopped, boneless chicken breast
• 1/4 teaspoon ground black pepper
• 1 1/2 cups green grapes
• 1 cup chopped carrots
• 1 cup sweet peas (or broccoli)
• 2-3 Tbsp Organic Italian or Tuscan dressing
• 1/2 cup shredded cheddar cheese (optional)
• Mix first 6 ingredients in a bowl, add dressing and toss in cheese if desired! Enjoy! The lunch was a whole family favorite!

Children's nutrition doesn't have to be frustrating. Consider these strategies to avoid power struggles and help the picky eater in your family eat a balanced diet.

5 Tips for Picky Eaters!

No. 1: Be patient with new foods (Children may need to try a food 8 times before they will like it!)

No. 2: Make mealtime  fun (games, jokes, questions)

No. 3: Recruit your child's help (At the grocery store, ask your child to help you select fruits, vegetables and other healthy foods. Don't buy anything that you don't want your child to eat. At home, encourage your child to help you rinse veggies, stir batter or set the table)

No. 4: Set a good example. If you eat a variety of healthy foods, your child is more likely to follow suit.

No. 5: Don't be a short-order cook. Preparing a separate meal for your child after  she rejects the original meal might promote picky eating. Encourage your child to stay at the table for the designated mealtime — even if he or she doesn't eat. Keep serving your child healthy choices until they become familiar and preferred.

Blessings, Caroline

HEALTHY ACTIVE FAMILY VACATIONS

Summer vacations are in full swing as we head into July. Make your summer vacation a healthier one this year by making time to eat healthier foods, take a longer walk or run on the beach, or play active games with the family at your destination. Enjoying these extra moments with family helps you relax and refuel for the upcoming months. I have recently heard of so many families making better choices for their family vacations that I had to brag on them in hopes to inspire YOU to plan a more active, healthy family vacation this year.

Valerie Langley and her family organizes an entire family beach 5k equipped with water stops and 5k t-shirts! Each year the 5k group has grown, with a record turn out this year, and Valerie achieved a record time of 25 minutes!

Langley Family 5k Photo 2013

The Kilgore family has made a change from staying in a hotel in Amelia island to staying in a condo with a full kitchen so they can prepare their meals and not eat out as often.  Some of Suzanne's families favorite staples are yogurt parfaits, smoothies, and raw veggies (such as cucumbers and carrots) with hummus.

The Kilgore Family getting ready to enjoy a family vacation!

The Bennett family next week plans to join together for a family vacation after many family members run the Peachtree road race. Their 4th of July festivities include purple cable slaw & roasted beets in a vinaigrette, followed by yoga on the grassy lawn! WOW!

Russell & Charles Bennett on a healthy active beach vacation!

Kelly running to the bike in the Williamsburg Half Iron Man!

Friend, Jason Matthews, high fives his kids during the Williamsburg Half Iron Man race!

I just love these fresh ideas! Our family just returned from a trip to Williamsburg, Virginia where my husband, Kelly, competed in his first Half Iron Man in 17 years.  A company named Rev 3 organized the race and touts this event as a family friendly race with a 1 mile glow run, a family adventure course, and the triathlon. At the race finish, the company sets up jumpy houses, face painting, hoola hoops, and poster decorating making it fun for all! We like to incorporate our family vacations with a race or active event - so the days after the race we toured Colonial Williamsburg, slid down the water park rides, and experienced roller coasters at Busch Gardens!

The Matthews family also traveled to Williamsburg to enjoy a fun, active family vacation. Jason, UGA Accounting Professor, has recently started competing in triathlons and over the past year has transformed his lifestyle completely.  His wife, Pam, and four children enjoy coming to support him in his new found passion!

Eating healthy at these theme parks and vacation destinations  can be tricky, but planning ahead makes it possible!!! We always pack a backpack full of water bottles, nuts ,apples ,and premade sandwiches in case of those "I am starving!" moments. Of course, we let the kiddos have a treat while out, but trying to teach them to make their own smart choices will help them to become stronger and healthier so that they can grow strong and enjoy all the Busch Gardens rides!

Here is a list of some vacation travel snacks for you to pack! Never leave home without your cooler in your car!

Top 10 Healthy Vacation Snacks

1. Bottled waters 2. Apples 3. Almonds/Walnuts 4. Cheese sticks 5. Luna Protein Bars & Kids Cliff Bars 6. Grapes 7. Dry cereal in Ziplock bags 8. Pretzel thins 9.Raisins 10. Whole wheat peanut butter crackers

kids clif bar

cheesesticks

Blessings, Caroline

The Ward Family Pre-Race!

Summer Goals & Refreshing New Summer Salads

Are you ready for a new goal?  Sometimes we all need a goal to help us come out of a rut or move past a plateau!  I love a goal to invigorate my body and train my mind to try new things! Three years ago a friend convinced me to sign up for my first ½ marathon.  I didn’t want to do it- one bit- but I reluctantly signed up and day by day started training for 3 grueling hot months leading up to the race! It wasn’t an easy race but something was sparked as I crossed the finish line: a new-found sense of satisfaction that has continued to fuel my passion for races of any type!

So, what about you? I want you to set one new goal this week!  Whether that goal is to exercise 5 times this week for 30 minutes, sign up for a 5k, a ½ marathon, or to drink 8 glasses of water a day - write it down, make it real, and tell a friend or family member! You won’t regret this decision and who knows –

maybe it will spark a new passion in YOU!

A new short-term goal you can set is doing a few more push ups this month.

TODAY marks the beginning of our SUMMER PUSH UP CHALLENGE!

When you come in for your next workout I am going to assess how many push ups you can do in 1 minute. We will work each week to increase your strength and in one month I will reassess your push up strength. The individual who improves the most over the one month time period will win 2 free training sessions! Use this small challenge as motivation to reach a new fitness goal in your life! Even if you haven’t worked out in while, set this new goal for yourself!

On the nutrition side, a goal could be to eat one salad a day! Fresh berries, crisp lettuce and spinach... my mouth is watering just thinking about delicious summer salads! Can’t wait for you to try a few of these new, healthy salads this month! Let me know which one is your favorite!

Blueberry Chicken Salad

3 chicken breasts Olive oil for coating, plus 1 tbsp. Good quality sea salt and fresh-ground black pepper to taste 4 oz. Greek-style plain yogurt (can substitute plain yogurt) 2 tbsp. white wine vinegar 1 tsp. finely chopped fresh lavender leaves (can substitute herbes de Provence) 1 small apple, peeled and chopped ½ red onion, finely diced (optional) 1 cup fresh blueberries, washed and dried ¼ cup roasted chopped almonds Spinach or lettuce for serving

Preheat the oven to 400 degrees. Coat the chicken breasts with the olive oil, salt, and pepper and roast for 30 minutes. Cool. In a small bowl, whisk the 1 tbsp. of the olive oil, yogurt, vinegar, lavender, 1 tsp. of the salt, and 1 tsp. of the black pepper. Add the apple and stir to prevent browning. Add the onion, blueberries, and almonds; mix well. Place chicken in the blender and pulse until chopped. Add the chicken to the yogurt-blueberry mixture; stir gently to combine. Serve on a bed of crisp spinach.

Baby Spinach Salad with Blueberries and Pecans (you could add 1 cup of the blueberry chicken salad to this – delicious!)

Fresh baby spinach leaves, rinsed and spun dry 1 pint fresh raspberries or strawberries, cleaned 1 pint fresh blueberries, cleaned ½ cup chopped pecans, toasted 1/4 cup Goat cheese, crumbled

Blueberry Vinaigrette ½ cup fresh blue berries 1/3 cup white balsamic vinegar 1 tsp. honey Salt and fresh-ground black pepper 2/3 cup extra-virgin olive oil

Combine the spinach, raspberries, blueberries, pecans, and feta in a large bowl; toss. To prepare the vinaigrette, in a food processor add the blueberries, vinegar, honey, and salt and pepper to taste. Process to break down the blueberries. While the food processor is running, slowly add the olive oil. Taste the vinaigrette and adjust any ingredients to suit your taste. Pour the vinaigrette over the spinach salad and serve.

Watermelon, Red Onion, and Feta Salad

1 medium watermelon, seeded and cubed ½ red onion, chopped 1 bunch mint (or basil), chopped 2 tbsp. olive oil 1 tbsp. balsamic vinegar sea salt and fresh-ground black pepper to taste 4 oz. feta cheese, crumbled

Place the watermelon in a large bowl. Add the onion and mint; stir to combine. Refrigerate until chilled. In a small bowl, combine the olive oil, vinegar, sea salt, and pepper; stir to combine. Add the feta and the vinaigrette to the watermelon. Toss gently and serve.

Avocado Strawberry Spinach Salad

6 cups fresh baby spinach 1 pint strawberries, hulled and sliced 1 avocado, diced (or you can double this to 2 avocados!) 4 ounces crumbled gorgonzola or goat cheese 1/4 cup sliced almonds, toasted half a small red onion, thinly sliced (optional) Poppy-seed Dressing or Strawberry Vinaigrette (recipes below)

Poppy-seed Dressing 1/2 cup avocado oil (or any oil, such as olive oil) 3 Tablespoons apple cider vinegar 2 Tbsp. honey 1 Tbsp. poppy seeds pinch of ground dry mustard (optional) salt and pepper

Strawberry Vinaigrette 1/2 pound fresh strawberries 2 tablespoon honey 2 tablespoons apple cider vinegar 2 tablespoons olive oil 1/4 teaspoon salt 1/4 teaspoon ground black pepper

To prepare the poppy-seed dressing, whisk all ingredients together. To prepare the strawberry vinaigrette, place all ingredients in a blender, blend until smooth, adjust honey to taste. Toss all salad ingredients together with your desired amount of dressing until combined. Serve immediately.

Enjoy & Blessings! Caroline

Chocolate Heaven Smoothie

My June Client Spotlight, Pauline, put me onto experimenting with chocolate smoothies after she told me that had been going to Planet Smoothie to get their "Chocolate Monkey" Smoothie after her workouts! I love a challenge so I wanted to recreate the delicious chocolate smoothie while adding in some extra good ingredients for the body! The Chocolate Heaven Smoothie packs antioxidants, essential vitamins and minerals, heart-healthy fatty acids, protein, and fiber into one delicious treat. The unsweetened cocoa in the smoothie can potentially help improve circulation; promote cardiovascular function and health; improve digestion; and enhance physical and mental well-being. Hope you enjoy this little taste of Heaven!

Chocolate Heaven Smoothie

Makes one serving

½ cup crushed ice 1 cup almond  milk 1 small frozen ripe banana

1 serving vanilla protein powder

¼ of an avocado 1 tablespoon unsweetened cocoa (I like Hershey’s Special Dark- 100% cacao)

1 teaspoon of cinnamon 1 teaspoon  agave nectar or honey (or I used a few drops of stevia)

**can add in 1 tsp vanilla extract and/or  1 Tbsp Chia Seeds

Pulse ice cubes in blender to crush. Add milk, banana, cocoa, and other ingredients and blend until frothy. Serve immediately and enjoy some liquid energy!

The Chia seed helps keep the smoothie dense and satisfying, all while helping to increase your energy and endurance; promote your hydration and electrolyte balance; lower your blood pressure; regulate your blood sugar levels; and support your weight loss by keeping you feeling full longer.

Go on, and try something new TODAY! Your tastebuds and your heart with thank you!

Blessings, Caroline

Delicious & Easy "Make ahead" Breakfast ideas

My babies are doing some of their first standardized testing this week so I wanted to have a few new "healthy breakfast" ideas ready to go so I wouldn’t seemed rushed in the mornings this week! It is so important for little ones (and YOU) to have a well-balanced, low sugar, high protein breakfast before heading off for the day! I am a huge fan of "Make ahead" anything so these 2 breakfast recipes are ones I wanted to share!!! Both are super easy & delicious!!! Enjoy!

Make-Ahead Fruit & Yogurt Breakfast Parfiet

Makes 1 (I made 4 of these the night before)

Ingredients:

6oz Greek yogurt (2% or 0% plain) 1/3 cup old fashioned oats, uncooked 1 teaspoon chia seeds (optional) (could substitute ground flax seed)

2 Tablespoons milk (almond, cow, soy, etc.) 1 cup frozen mixed fruit and berries

Directions:

In a bowl combine yogurt, oats, chia seeds, and milk. Stir to combine then layer half in a wide-mouth mason jar or container. Add half the fruit and berries then layer in remaining yogurt mixture and berries. Refrigerate overnight, and up to 3 days. Enjoy cold.

Creamy, sweet, and satisfying, these Make-Ahead Fruit & Yogurt Breakfast Parfait leave me full for hours!  I had one for dessert last night!

Baked French toast

Sounds decadent, delicious and full of calories, right? Thankfully there is such a thing as healthy French toast. The Sprouted Cinnamon Raisin Bread eliminates refined flours and extra sugars, and the eggs add an additional protein boost that is welcome in any of my breakfasts. It’s custardy and slightly sweet and can be made ahead for a quick and easy breakfast on the go.

Baked French Toast

- 4 servings

8 slices Sprouted Cinnamon Raisin Bread (or I used whole wheat bread & sprinkled it w cinnamon my kids don’t care for raisins)

1 1/2 cup almond milk (I use no sugar, vanilla)

1/4 cup maple syrup + extra for drizzling

6 eggs

cinnamon

Cube bread into 1- 8inch square pan

Whisk together almond milk, eggs and maple syrup.

Pour egg mixture over bread cubes, sprinkle with cinnamon and let soak for about 3 hours or overnight.

Bake at 375° for about 35-40 minutes, until eggs are set.

Cut into 4 pieces, drizzle with maple syrup and serve.

The portion size is huge and there are about 313 calories and 19 grams of protein per serving.

Hope you like these recipes to get your day started right!!! Precooking breakfast, lunch, & protien is a sure fire way to stay on the healthy track!!

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

Begin whole body health with family breakfast!

If I took a poll of my readers, my friends, and my family what percent of them do you think would call themselves “morning people?” My guess: about 15%. It’s becoming a rarity these days to find those who wake up easily in the mornings, love to arise with the sun and get moving in preparation for the day ahead (love you 5:30 am clients)! Those figures are just adults! Sure, when your kids are young, you dread the days that they wake you up early. Now it’s a struggle to get them out of bed for school or make them leave the comfort of their beds before noon on weekends. I have a trick for you, though. One word: BREAKFAST. Everyone may know that breakfast is the most important meal of the day, but that unfortunately does not mean that everyone takes the time to sit down to a solid meal before jetting off to work or school. According to the NPD Group, approximately 31 MILLION Americans skip breakfast. The same survey also found that many males ages 18-34 as well as teenagers (as opposed to younger children) do not eat breakfast. Women ages 55 and older were the most likely to eat a morning meal. What were the common reasons for skipping?

-          People weren’t hungry

-          Didn’t feel like eating

-          Too busy or running late

Despite whether you are hungry or not, busy or not, you NEED to make time for eating breakfast. Breakfast consumption can increase the feeling of fullness, and high-protein breakfasts can help regulate appetite throughout the day. It is also good for your overall mood, metabolism, and overall health! So kick start your day with some recipes below! These are simple to prepare day of, or, if you still think you will be rushed in the morning, these can easily be prepared the night or weekend before!

Don’t stop, however, at simply eating breakfast. The morning meal is the perfect opportunity to insert some family time and inspiration into your day. A wonderful tradition to start with your kids is to do a simple devotional or bible verse memorization first thing in the morning. It not only gets your kids’ minds jump-started, but it also has them (and YOU) putting your mind and focus on important things first thing in the morning. You can even stick those bible verses or quotes into you little ones’ lunchboxes!

                                                 We love these basic verses to start the day:

Trust in the Lord with all your heart and lean not on your own understanding. (Proverbs 3:5)

Speak the truth in love. (Ephesians 4:16)

Encourage one another daily. (Hebrews 3:13)

Get your day off to a great start with a solid breakfast, a daily verse or devotional, and a little kitchen activity!

 Favorite Waffle Mix

A breakfast favorite for all the Ward family!  You can keep the batter covered, in the fridge for up to a week. We like to double the recipe make a tons of waffles on Sunday and refrigerate half and freeze half for busy school mornings!

Ingredients

• 1 cup all-purpose flour
• 1 cup white wheat flour
• 1/4 cup ground flaxseed
• 1/3 cup Vegetable Oil or Coconut oil
• 2 tablespoons honey
• 1 Tablespoon baking powder
• 1 Teaspoon+ ground cinnamon
• 1 Teaspoon vanilla
• 1/2 teaspoon salt
• 1 2/3 cups milk  ( I use 2%)
• 2 Eggs
• Cooking spray

1. Preheat waffle iron. Beat eggs in large bowl with hand beater until fluffy. Beat in flour, flax, milk, vegetable oil, honey, baking powder, salt and vanilla, just until smooth. If mix is too thick add a tablespoon of water at a time till mix is the right consistency!
2. Spray preheated waffle iron with non-stick cooking spray. Pour mix onto hot waffle iron. Cook until golden brown (approx 2 minutes). Serve hot.  Top with Peanut butter, pure maple syrup, or local honey. Yummm…

TIPS:

• Keep the waffles warm on a baking sheet in a single layer in a 200° oven.

• Waffles freeze well. Cool them to room temperature; freeze in a single layer on a baking sheet. Store in a freezer-safe zip-top plastic bag for up to 3 months. To reheat, place frozen waffles on a baking sheet in a 350° oven for 10 minutes or microwave 1 minute. You can also heat sturdier waffles in a toaster oven.

• Let the waffle iron cool completely before you clean it. To do so, wipe it with a damp paper towel to pick up any remaining crumbs―no soap is needed.

Pumpkin Protein Muffins

Ingredients (makes about a dozen)

1 cup whole white wheat flour

½ cup / 2 scoops of protein powder (unflavored or vanilla)

1 cup pumpkin puree

 ⅓ cup vegetable oil or coconut oil

2 whole eggs or 4 egg whites

 1 teaspoon pumpkin-pie spice (ginger, nutmeg and cinnamon mixed together)

1 cup brown sugar

1 teaspoon baking soda

 1 teaspoon baking powder

 ½ teaspoon salt

 1 teaspoon cinnamon+

 2 tablespoons rolled oats

Directions

Preheat the oven to 350°F , and place a rack in the center. Put liners in muffin cups. Combine flour, protein powder, baking soda and baking powder in a bowl. In another bowl whisk together pumpkin puree, oil, eggs, pumpkin pie spice, sugar, and salt until smooth, then whisk in flour mixture until just combined. Stir together cinnamon and rolled oats in a small cup. Divide batter among muffin cups (each should be about three-fourths full).

Then sprinkle tops with cinnamon-oats mixture.

Bake until puffed and golden brown and wooden pick or skewer inserted into the center of a muffin comes out clean, 25 to 30 minutes.

Cool in pan on a rack five minutes, then transfer muffins from pan to rack and cool to warm or room temperature.

Nutrition facts  estimates 180 calories, with 7 grams of protein, 18 grams of sugars and 6 grams of fats (good ones).

Whole Wheat Bagel Gone Bananas!

Ingredients

• 2 tablespoon(s) natural nut butter, such as almond, or peanut
• 1 teaspoon(s) honey
• 1 pinch(s) salt
• 1 whole-wheat bagel, split and toasted
• 1 small banana, sliced

Directions: Stir together nut butter, honey, and salt in a small bowl. Divide the mixture between bagel halves and top with banana slices.

So please plan your breakfasts this week & enjoy some whole body health today! Blessings, Caroline