Monday, January 26, 2015

Weekly Newsletter: Feeling grateful, grazing and kale!

I love this quote. 
Many times in life we strive for the next thing. 
Our dreams.
Wondering, "When?"  "When will it happen?"
If we stop searching, we find that "It" is already here.
Be thankful.
Be grateful.
 Be excited for the life that you have! 

Healthy Tip of the Week!


Grazing is eating small meals throughout the day. 

Grazing fuels the brain, reduces stress, improves digestion and burns fat. 

Our stomachs are the size of our fist; including children.  Now you can picture just how small their stomach is!  The idea of asking a child to finish all the food on their plate it unrealistic and unhealthy.  Their stomachs can't support large portions of food.

*Serving food on smaller plates helps control portion size and gives the illusion of eating more.

*Setting out plates of veggies and fruit to snack on during the day is a great way to make sure you get your nutrients!

*Try eating the Rule of 2's* way:

Eat twice as often
Chew twice as long
Eat half as much

*Dr. William Sears

Recipe of the Week!

Kale Chips

Kale is a great source of Vitamins K, C and A and it's deep green color is an indication of the antioxidants it packs.
Kale Chips is a healthy snack and a fantastic way to transition yourself and family away from unhealthy snacks like potato chips. They are crunchy and crumbly, simply delicious!

1 bunch of curly kale
1 tablespoon olive oil
1/4 teaspoon kosher salt.

1. Remove stems and tough center ribs from each leaf of kale.  Tear the large leaves into smaller pieces.  Wash the leaves and dry thoroughly.  This is key  to making super-crunchy kale chips.
2.Preheat the oven to 250 degrees
3. Place the kale on a rimmed baking sheet.  Add the oil and salt and massage them into the leaves.  The color of the leaves will change from a dusty to deep green, this is how you will know they are thoroughly coated.  Arrange the leaves in a single, even layer on the pan.  If you have a particularly large bunch of kale, use two pans.
4. Bake for 25-30 minutes, or until crispy.
5. Serve immediately

*Experiment with you different seasonings; garlic powder, cumin and paprika are great options.

Have a fantastic week!

Much love,
Alyssa ox

Saturday, January 17, 2015

Weekly Newsletter - Excitement, love and gratitude!

I am enveloped in a feeling of excitement, love and gratitude.  It's such an amazingly, wonderful experience.  One that too often we take for granted.  Getting swept up in our daily life, the daily routine, walking around on 'auto-pilot'. We must stop, breath deep, notice and be thankful.  Yes, that is where I am and where I want to be.  I am thankful for all the wonderful people who surround me everyday with their love and positive outlook on life.

I'm really loving my Health Coach course!  There is a wonderful group of students and teachers that are supportive and amazing.  I couldn't ask for a better group of people to experience this journey with.  I'm learning so much, already, and I look forward to sharing my knowledge as I go here with you and in the future as YOUR certified Health Coach!

Health Tip of the Week:


These are plant (phyto) based foods that boost your immune system.
They also keep you healthy by providing antioxidants, cellular repair and are antibacterial, antiviral and anti-inflammatory.  Brightly colored fruits and veggies such as; berries, bell peppers, sweet potatos, kale (hail to kale), turmeric and mango are just to name a few.  Be sure to eat these Phytofoods daily to keep you healthy!

Good Eats this Week!

Energy Bites

Many of us need a little extra energy from time to time for a number of reasons.  Sleepless nights with a little one, work, play, life...  All sound familiar?  Me too!  Even the seasons zap our energy supply, especially winter.  Those long days, dark nights and frigid temps leave us feeling drained and tired.  Here's a snack that can help boost your energy and help power you through your day.


  • 1 cup (dry) oatmeal (I used old-fashioned oats)
  • 1/2 cup Sun Butter
  • 1/2 cup ground flax seed
  • 1/2 cup chocolate chips or cacao nibs (optional)
  • 1/3 cup local honey
  • 1 tablespoon chia seeds (optional)
  • 1 teaspoon vanilla extract


  1. Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in the refrigerator for half an hour.
  2. Once chilled, roll into balls of whatever size you would like. (Mine were about 1" in diameter.) Store in an airtight container and keep refrigerated for up to 1 week.
  3. Makes about 20-25 bites.

I hope you all have a wonderful week!

With much love,

Alyssa ox

Friday, January 2, 2015

Happy New Year!

Happy New Year friends!
I'm so excited for what 2015 has in store for ME and YOU.
Positive intentions and commitments.
Big dreams and goals to reach for.
Our possibilities are endless.
My INTENTION is to educate families about the benefits of healthy nutrition, exercise and a positive attitude while providing them with the tools they need to live a healthy life.
My COMMITMENT  is to support and inspire you to live happier, healthier, longer lives by making positive lifestyle changes.
I provide Health Coaching in private and group settings, workshops, pantry overhauls, meal plans and cooking classes for all ages.

Let's make 2015 the best year yet!
Healthy Appetites, LLC * Alyssa Brigandi* 603-953-5709