Tuesday, March 24, 2015

Weekly Newsletter: Welcome to Healthy Appetites Meal Planning!

A reoccurring statement I hear from parents in regards to eating healthy is; "I don't have time."  I completely understand! The schedules that family's have today are crazy!  Between work, school and after school activities, this leaves very little time for a home cooked meal to be shared around the family table. Opening a box of mac and cheese sometimes seems like the answer for supper when the time is late, the homework still needs to be done and don't forget the lunches and snacks that need to be packed for the next day. Time is precious.  So is the health of your family.

Healthy eating for the family doesn't have to be complicated. What if you had your weeks worth of meals planned out for you?  Recipes and a shopping list that were customized to you and your family's specific needs?  I am here to help you!  I will sit down with you and discuss what your families eating habits, preferences and any possible food allergies are.  Together we will customize a meal plan that works for you and your family. It is my intention to help you simplify your life by providing the tools you need to get a nourishing meal on the table.

How does this work?  At the top of my website, you will notice a Subscribe button through Paypal. You will be billed $20 per month and each Saturday receive:

* 5 healthy and delicious dinner recipes
* 2 snack recipes perfect for everyone in the family
* A complete shopping list
* Healthy and helpful tips

I will send all this directly to your email inbox!
You can cancel your subscription any time if you are not satisfied.

Contact me to make an appointment;  alyssabrigandi@gmail.com or 603-953-5709

I look forward to working with you and your family!

Gather. Eat. Nourish.

Tuesday, March 17, 2015

Weekly Newsletter: Real Food and Lemon Chicken


Such powerful words! So often we hold ourselves back out of fear. If we remind ourselves that we are important, that our dreams are important than we must take that leap and go for it!

                                                         Health Tip of the Week!

Many times I'm asked this question; "What diet should I follow? There are many diets out there; Paleo, Low-Fat, No-Fat.... the list could go on.  I honestly believe that we need to eat honest, real food. For starters, low-fat/no-fat diets may be low/no fat but what they take away in fat they replace with sugar. An over abundance of sugar is never a good thing.

My answer to this diet question is always a Real Food Diet!  Real foods are foods that are grown, don't come in a box and most often can be eaten raw.  They are naturally good for you because they haven't been altered in any way.  We need to get back to reaching for the fruit or the veggie instead of the boxes of crackers, pretzels, candy etc.  I'm not going to lie, I LOVE my cheese and crackers.  I enjoy pretzels and hummus.  These snacks are a small percentage out of my healthy eating for the day.  I don't believe in depriving ourselves or restricting ourselves from foods that we enjoy; everything in moderation!  I strive to eat healthy 90% of the time and indulge 10% of the time.

So think outside the box and turn try the Real Food Diet.  I know your body and your mind will thank you for it!

Healthy Recipe of the Week!
Lemon Rainbow Chicken
This recipe is a family favorite.  A beautiful dish full of veggies the color of the rainbow.  Plus it's a one pot meal, I love that!

2 tbsp extra virgin olive oil
1 onion, chopped
3-4 cloves garlic, crushed
2 cups dry quinoa
4 cups free-range chicken broth
6 chicken thighs or 3 chicken breast (whichever your family prefers)
1/2cup lemon juice (juice of 3 lemons)
Sea salt and pepper to taste
Rainbow of veggies: 3-4 cups of your family's favorites, chopped)

Red: red bell pepper
Orange: shredded carrot
Yellow: yellow bell pepper
Green: kale
Blue: handful of dried blueberries
Purple: purple onion

1 cup finely chopped basil leaves.
Optional Add ins:
1/2 cup slice raw almonds
parmesan cheese, grated
red pepper flakes

In a large pot, heat the oil and saute the onions and garlic.  Add the quinoa, broth and chicken.  Bring to a boil and cover.  Reduce the heat to low and simmer for 15 minutes.  Add the lemon juice and salt and pepper.  Stir in you rainbow of veggies and the basil.  Replace the lid for a couple of minutes.  Stir in the almonds, parmesan and red pepper if desired.

I hope you all have a wonder week full of love, laughter and real food!

Much Love,

Monday, March 9, 2015

Weekly Newsletter: Bees, New beginnings and Honey Milk

Sadly we discovered our bees did not survive the winter.  Sigh..... My heart sank.  My husband found moisture in the hive, which is detrimental to the bees.  There was plenty of honey, so they did not starve.  Our brutal winter and excess amounts of snow seems to be the cause.  The loss of a hive is a risk any beekeeper takes, sad none the less.  Our plan was to add a second hive this spring.  Instead we will rebuild the original hive and again cross our fingers.

This beekeeping road has been wonderful and crazy all at the same time.  These amazing creatures and all the work they do is truly amazing.  The "why's" of what they do can cause one to scratch their head..... ours had us doing this many times. I'm sad. It's a strange sense of loss.

As we come upon daylight saving and the equinox quickly approaching, I'm reminded of  new beginnings.   I'm reminded that we are all exactly where we need to be.  We will start fresh.  Probably better than before; our hard worker bees built a fantastic hive, a great start for a new pack.

We will rebuild the hive.  We will still cross our fingers.

Healthy Recipe of the Week:

Cinnamon-Honey Milk.  

2 cups of milk (whole, skim, soy, almonds whichever you like)
1 cinnamon stick or 1/2 tsp ground cinnamon
1/2 tsp pure vanilla extract
1 tsp honey

 In a small saucepan, bring the milk, cinnamon, and vanilla to a simmer over low heat.  Simmer for 10 minutes, but do not let it boil.
Remove from the heat and add the honey.  Stir until the honey dissolves.
Cool as needed, then serve

Adapted from Weelicious.

                             A delicious, warm drink for those nights when you can't sleep.

I hope you have a wonderful week.  I know I will enjoy the lighter days ahead!
Much love, 

Monday, March 2, 2015

Weekly Newsletter: Joy, Excitement, Happenings and Chia Seeds

One of my assignments for school this week was to post a picture of how I'm feeling at this point in my learning.  I chose this picture.  The colors of the sunset are so peaceful, it's depicting me being at PEACE with where I am in my wellness journey.  Jumping for JOY and EXCITEMENT for the journey that I'm on, all that I'm learning and all that still lies ahead of me.

I just returned home from a wonderful vacation with my family.  We soaked up LOTS of Vitamin D, I logged many running miles (34 to be exact), farmers markets, delicious food, ice cream (oh it's been a while), roller coasters (4 - with my son and dad!), screams, laughter and so much love.  There's nothing like spending time with family and feeling the deep appreciation for each other.  I'm feeling very blessed!

Healthy Happenings!

Wednesday, March 18th 6 pm

I'm very excited to have the opportunity to speak at the Horne Street School PTG meeting.!
I will be discussing the importance of Healthy Nutrition and PLAY for children.  I will also be sharing a healthy snack that's easy to prepare.
FREE childcare will be provided.
I hope to see you there!

Healthy Recipe of the Week!

While vacationing, my parents had provided us with all our favorite foods.  We have a food allergy in the family as well as just living a healthy lifestyle, her fridge was full of nutritious foods for everyone.  One of the ingredients she bought was chia seeds. At the end of our time together, "What am I going to do with these?" my parents asked.  Adding them to smoothies, muffins, oatmeal, jams are just a few suggestions.  I also shared with them a favorite recipe of mine, Lemon Chia Seed Bread. Similar to a Lemon Poppy Seed Bread, this chia seed version is delicious and more nutritious for you!  I've shared this recipe here before, but I'd like to share it again for those who may have missed it

I've changed the recipe slightly since last time I made this.  I use multigrain pastry flour instead of unbleached white flour; giving the bread even more nutritional value!  Feel free to use whatever kind of milk you'd like.  Hemp milk is another great dairy free option, again boosting the nutrients!  It's a delicious quick bread, I hope you like it!

Much love,