This morning, a client of mine asked me to provide some recommendations for items to put in the kids' lunches. Every child is different. You have to make accommodations for each one's needs. I have one child who is allergic to nuts and is also very selective, one who has ADD and you can barely pinch a millimeter on his body. He doesn't like sandwiches! My third child has no food limitations except that she is on the high end of the healthy BMI range so we need to keep an eye on her caloric intake without ever making her feel deprived or like she is on a "diet." I never use that word in our house! Any discussions about food need to be about how it gives us energy to do the things we want to do vs. making us feel tired, etc. Generally, all kids may benefit from diets that are high in fiber, relatively low in sugar, and high in protein and whole foods. The reduced sugar intake should be introduced on a gradual basis. Sugar may be offset by the amount of fiber your children eat. Check out this list to get some ideas:
celery, cucumber, or carrot sticks and low fat ranch
sandwiches with 100% whole grain bread and lean meat such as honey ham or honey turkey with cheese or honey mustard
fresh fruit
nut clusters
dried fruit and nut trail mix
pudding
yogurt
cottage cheese
cream cheese on meat rolled up and held together with tooth picks
sweet potato chips
all-fruit roll-ups
fruit chips
low fat natural string cheese
I think pudding is okay if it is made of all-natural ingredients. It is a heavier item and will satisfy hunger. This also applies to yogurt and cottage cheese. For children who need to gain weight, put a high caloric drink such as juice or milk. However, most kids need to stick with water to drink.

Protect your sleep!

The number one most important thing to do when you are trying to get fit, in my opinion, is to protect your sleep!!! Identify your magic number. Mine is seven hours! Several things to consider when you are trying to get the best night's sleep possible:

1. When and how many cups of coffee/caffeine you drink during the day
2. When and how many alcoholic beverages you drink during the day
3. What and when you eat at dinner and the rest of the evening
4. What types of media do you expose yourself to in the evening

Getting the proper number of hours will affect the decisions you make the next day. When sleep deprived, you may subconsciously compensate with food to gain more energy. Your workouts are undoubtedly going to be less effective. You won't have the "attack" mentality you need to focus on achieving your goals. Tempted to get that last load of laundry done or get the kitchen clean? Just think how much speedier you are going to be the next day at finishing these daily tasks if you are getting sufficient sleep.

As with anything in life, it takes discipline to get the results you want. Now obviously, you have to consider your family and relationships in conjunction with this! Last night I tried to go to bed at 9:00 PM but was kept awake by the rip-roaring good time my husband and kids were having playing "Hedbanz". I got out of bed to participate in the fun...still not bad getting to bed at 10:00. You catch my drift...shoot for the moon and land on the stars when it comes to time-management!

Client Appreciation Recipes

Last weekend, I hosted an appreciation party for all of my customers. Some of these gals have been taking my classes for years and I really wanted to treat them to a fun evening in our home with their families. With health and fitness in mind, I wanted to make sure that all of the recipes for the food I served at the party were high in fiber, protein, used a lot of whole ingredients, and low in refined carbs. Everything turned out delicious! You'll see I used a LOT of fat free greek yogurt and was able to buy in bulk at Costco! Here are the recipes. I hope you find something to enjoy and share!

Tzatziki - From the Fage website although you could use any FF greek yogurt. This dip was very refreshing and delicious!

Ingredients:
2 Cups Any FAGE Total (I used 0% fat)
1 Small cucumber, peeled, seeds removed and diced finely by hand/Grated on a large size grater by hand
2 Large garlic cloves, finely minced
1 Teaspoon chopped mint (fresh preferred)
1 Tablespoon finely chopped dill (fresh preferred, Reduce to 1/2 teaspoon if dried dry)
1 Tablespoon white vinegar
3 Tablespoon Greek Organic Extra Virgin Olive Oil, preferably from Crete
1 Pinch Greek sea salt, preferably from Crete.

Preparation Directions:
1.Combine all ingredients in a glass or earthenware bowl and chill overnight or at least 4 hours to allow flavors to penetrate cucumber. Server as a dip or on lettuce leaves as a salad or with fried zucchini, eggplant or fish

Additional Notes:

Greek olive oils are fresh, green and grassy, sometimes with a peppery aftertaste, although there is great regional variation. I prefer the oil from my grandfather’s trees on Crete, but in years that I lack that oil, I substitute with Sitia or Kolymbari/Athenes, both widely available in the USA.


Mostly Guiltless Hot Artichoke Dip - From the Fage website under appetizers, this was soooo delicious!!!

Ingredients:
1 cup FAGE 2% fat Greek yogurt
1 cup low-fat or Canola mayo (I use Hellmann’s)
1 14.5 oz can quartered artichoke hearts in water
3/4 cup Parmesan cheese
whole wheat bread crumbs

Preparation Directions:
1.Drain the artichoke hearts and chop in bite size pieces.
2.In a bowl, mix the yogurt, mayo, artichoke hearts and Parmesan cheese until well blended.
3.Put in small casserole dish (mine was a little smaller than 8×8) and top with thin layer of whole wheat bread crumbs.
4.Bake at 375 until the top is golden brown (about 30 minutes).
5.Serve with bagel chips or crackers.

Chili Beef Stuffed Zucchini - This was originally in Runner's World magazine but I got it from a friend of mine.

4 zucchini- halved lengthwise and seeded

2 tablespoons extra virgin Olive Oil

1 onion, chopped

¾ lb. beef (can substitute ground turkey or pork)

1 tsp. ground cumin

Salt and pepper

2 tomatoes, seeded and chopped

1 cup jarred pickled jalapeno chilies, chopped finely (beware- this is HOT- I would ½ it!)

Mexican style shredded cheese

1. Preheat oven to 450. Arrange zucchini cut side up in 9 x 13 baking dish. Add ½ cup water to dish, cover with foil, and bake until softened- 15 minutes.

2. Meanwhile, in a medium skillet, heat olive oil over medium high head. Add onion and cook until soft (3 min). Add beef and cumin and cook, until browned. Season with salt and pepper. Stir in jalapenos and tomatoes.

3. Uncover the baking dish, pour off the water and season the zucchini with salt. Fill with the beef mixture and sprinkle cheese on top. Bake uncovered, until cheese melted about 10 minutes.

Jen's (but not me) Chocolate Trifle - from http://bariatricfoodie.blogspot.com

Ingredients:

1 (18 1/2-ounce) package Sugar Free Devil’s Food cake mix (Pillsbury is the only one I’ve found)
3 (3 1/2-ounce) packages instant Sugar Free Chocolate pudding mix
1 (16-ounce) carton Greek Yogurt
2 (16-ounce) tubs Sugar Free whipped topping (such as Cool Whip)
½ cup sugar free chocolate chips (optional, for garnish)
1 cup chopped pecans or walnuts, lightly toasted (optional)

Directions:
Prepare the cake mix according to package directions and bake in a 13 by 9-inch pan. Let it cool thoroughly, then cut the cake into cubes about the size of walnuts.
Combine the Greek Yogurt, Chocolate pudding mix, and 1 tub of the whipped topping. Whisk together until thoroughly combined. {Note: If you’re making this for an all post-op WLS crowd, you can add chocolate protein powder if you like. I usually add 2 scoops for a bowl this size.)
To assemble: In a trifle bowl, layer one third of the chocolate cake cubes, pudding mixture, whipped topping, and nuts. Repeat, layering the remaining ingredients, ending with whipped cream and nuts. Sprinkle sugar free chocolate chips over the top to garnish. (Or you could also sprinkle a bit of cocoa powder on top.)

Gluten-free Chia Brownies - These were so yummie and the kids really loved them.

INGREDIENTS

3/4 cup butter, melted
1 cup white sugar
1/2 cup brown sugar
1/2 cup cocoa powder
1 teaspoon vanilla extract
3 cold eggs
1 cups Nuchia Original Chia Seed Flour
11/2 teaspoon baking powder
1/2 teaspoon salt

Optional:

1/2 cup chopped walnuts

1/2 cup chocolate chips

1/2 cup white chocolate chips

1/2 cup maraschino cherries

1 tablespoon cherry flavoring

Replace cocoa with 1/2 cup dark cocoa

Replace butter with 3/4 cup applesauce

DIRECTIONS

1. Preheat oven to 350 degrees F (175 degrees C) and line 9×13 or 10×10 pan with aluminum foil or wax paper and grease.
2. In a small bowl, sift together flour, cocoa, baking powder and salt.
3. In a medium bowl, melt the butter and hand mix all ingredients in the order of: sugars, vanilla, eggs, cocoa-flour mixture, and then optional ingredients.
4. Bake for 25 to 30 minutes or until center is firm to the touch and a toothpick or knife comes our completely clean.
5. Enjoy!

Zuchini muffins

A friend of mine asked me to send her my zucchini muffin recipe and she also asked me to send her the address for my nutrition blog. Then I realized it has been OVER a year since I updated this blog!!! Well here is my zucchini muffin recipe and here's to updating this blog more often!

Zucchini Muffins via Better Homes New Cook Book (with adaptations)

1 1/2 C all purpose flour (I use a mixture of quinoa, chia, and rice flour but you could use half all purpose and half of another more wholesome grain of choice)
1 tsp ground cinnamon
1/2 tsp baking soda
1/4 tsp salt
1/4 tsp baking powder
1/4 tsp nutmeg
1 C sugar (I use a hunk of Black Cherry 100% fruit preserves instead of sugar with some mashed banana unmeasured)
1 C finely shredded unpeeled zucchini
1/4 C cooking oil (I use apple sauce instead)
1 egg
1/4 tsp finely shredded lemon peel
1/2 C chopped walnuts (optional)
These days I would also throw in a couple of tablespoons of milled chia seed.

Mix dry ingredients thoroughly. In a separate bowl, mix wet ingredients. Then hand mix together until blended. Place in a greased muffin pan or loaf pans based on your preference. Muffins will cook in about 30 minutes and loaves will cook in about 45 minutes.

Green Smoothies

I've recently joined the facebook group called the 30-day-green smoothie challenge! Since starting this group three weeks ago, I have found it so easy to throw 6 or even 8 oz. of greens into my Magic Bullet with unsweetened almond or coconut milk, frozen fruit (usually strawberries, blueberries, mango), and milled chia seeds. I feel great, my skin feels great, I have more energy and so do the other people who are in this group. I recommend you check it out!

Olive leaf and fish oil: Check it out!

For several days now I've been taking a TBSP of the Barlean's brand Olive Leaf complex once or twice a day. A friend of mine had asked me to pick it up at Mother Nature's health food store a couple of months ago. I was there last week and saw it on sale for half the price due to an April expiration date. The store manager explained that the use of the product should be fine prior to the end of the expiration month so I decided to try it! Didn't taste too great but not too terrible. The effects definitely seem worth it because I have personally felt more alert, focused, have had a decrease in appetite, and have had loads of energy all week!

"Midecinal use of olive leaves dates back to ancient Egypt and is referenced by Hippocrates and now in modern medical texts. Olive leaf is used around the world as a health tonic, a powerful antioxidant, and for colds, flu, and infection. Specifically the Barlean's olive leaves are fresh-picked and fresh pressed, capturing full nutritional potency." - Barlean's Organic Oils

I also have my son on the Barlean's Kid's Omega Swirl which is an Omega-3 Fish Oil supplement (my original purpose for going to Mother Nature's last week). He has a few attention issues and this product along with a dye-free diet has helped him dramatically!

DO ruin your appetite before you go to a party.

Last night I was reminded once again how important it is to eat a full nutritious meal right before you go to a party. A good friend of mine was hosting an open house at her home (with various home-based businesses situated throughout the house). I had just finished a training session prior to the event and was not able to eat dinner so...instead of being able to focus on shopping and socializing with my friends, I found myself hovering by the food table! It seems like no matter how many chips with dip I eat, it never seems to satisfy my hunger. Always a good idea to enter a party on a full stomach!!