Weekly Newsletter: Feeling grateful, grazing and kale!

I love this quote. 

Many times in life we strive for the next thing. 

Our dreams.

Desires.

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

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!

Ingredients:

1 bunch of curly kale

1 tablespoon olive oil

1/4 teaspoon kosher salt.

Directions:

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

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:

Phytonutrients

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.

INGREDIENTS:

• 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

DIRECTIONS:

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

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

Immunity Boosting

Cold and Flu Season.  It has to be the 'least wonderful' time of the year!  It is an annoyance and can be down right nasty.




There is a lot of debate surrounding the flu vaccine.  Should you or should you not get a flu shot?  Each decision is a personal one. Neither decision is right or wrong, each person must do what's right for them and their family.  Personally, my family and I choose not to get the flu shot.  Have we ever had the flu?  Yes.  Does this change our minds about our decision?  No.  It's just not what's right for our family.  Instead we nourish ourselves with nutritious food, lots of water and comforts such as rest when needed and exercise when ready.



 Here are just a few tips on ways you can boost your immune system daily and especially during the cold and flu season.




* Drinking lots of water.  Our bodies are made primarily of water.  When we are sick it is very easy for us to become dehydrated; depleting ourselves of proper hydration.  Electrolyte drinks are loaded with sugar; as well as some electrolytes our bodies lose during illness.  Your best defense is drinking fresh water.  I also enjoy hot water with lemon daily before drinking anything else when I wake up.
This tea is wonderful for a cold.


*Herbal tea


*Eating whole foods such as fruits and veggies.
*Exercise.  You may not be up for a long run or strenuous workout.  A walk in the fresh air and sunshine can help.  Listen to your body.


*Antioxidant rich smoothies.  Smoothies are very popular in our house; especially green ones!
This one is full of red berries, cherries, spinach and chia seeds to keep you healthy before illness and helps you recover after.


1 cup mixed frozen fruit: blackberries, raspberries, blueberries and cherries
1/2 cup plain, non-fat greek yogurt
2 large handfuls of spinach
1-2 tablespoons of Very Green  powder
tablespoon chia seeds
water - enough to keep the blender moving.
Blend

Candy as rewards?

Recently I've experienced candy and other unhealthy foods are being given to students as rewards for good behavior and class work.  Am I the only one who sees what's wrong with this?

In an attempt to keep a positive environment in the classroom, educators are contributing to an epidemic. 

In 2012, the percentage of children aged 6-11 years old in the US who are obese is nearly 18%. This is an increase from 7% in 1980. Pediatricians report that children as young as 6 are being diagnosed with Type 2 diabetes. 

• Four out of five children are not eating the minimum recommended number of servings of fruits and vegetables. Instead, they are consuming foods of low nutrient density such as candy, cookies, chips and doughnuts.
• Children spend an average of 4 hours a day watching TV or other electronics. 
• Less than half of children are physically active for an hour everyday. 
• Approximately 11% of children 4-17 years of age (6.4 million) have been diagnosed with ADHD as of 2011.

Research shows candy “rewards” become more desirable to children than if they had not been used as rewards in the first place. We were all born with a natural preference to sweet tastes.  These preferences should be sated with natural fruits and veggies. 

Offering an unhealthy food to a child for doing a 'good' job sends mixed messages. How can you back up teaching wellness if you're promoting unhealthy eating? 

I applaud the parents who take responsibility for their children's health and promote heathy eating habits and lifestyle.  I also applaud educators who have a 'zero candy policy' in their schools.  That's a true investment into their students future!

Be Mindful

Mindfulness is "the intentional, accepting and non-judgmental focus of one's attention on the emotions, thoughts and sensations occurring in the present moment"

As the school year begins, I'm aware of the need to be mindful.

Mindful of rest.

Mindful of play. 

Mindful of nutrition.

The academic demands of our children are many; and increasing each year.  The length of time asked of them to sit (still) and focus on lessons are long.  Recess time is short and lunch is not always nutrient rich. 

We can do better than this. We must do better for our children.  

Children should play as children do.  Run, jump, roll, climb; for long periods of time. Inhaling the fresh air. Feeling the warm sun or cold wind on their face.  Be Mindful.

What we put into our children's bodies is just as important as the lessons they learn in class. How do we expect a child to be still and focus when they've started their day eating a bowl of sugary cereal or pastry?  How do we expect them to continue to learn in the afternoon after a carbohydrate loaded lunch will little protein, vegetables or fruit? Be Mindful.

Knowing when our children need rest is important. An overloaded schedule can burn out children. Don't get me wrong; I support extra activities. Be it sports, dance or art classes all are important. So is rest. Be Mindful.

I will strive to Be Mindful everyday, because my children deserve it. 

Snack recipes

I've been asked to share my recipes I've made with many of you.  I am always flattered by the love many of you show me and requests I receive for my recipes.  Makes me think.... Healthy Appetites Menu Plan??  Hmmm...... an idea that has been going around this noggin of mine.  Keep posted.

Carob Chip Muffins

Makes 12 muffins

1/2 cup firmly packed brown sugar
4 tablespoons butter ( I use Earth's Balance to keep mine dairy free)
3/4 cup rice milk (feel free to use buttermilk or cows milk)
3/4 carob chips
1 large egg
2 tsp vanilla extract
2 cups white whole wheat flour
1 tsp baking powder
1 tsp baking soda
1/2 tsp salt

1. Preheat the oven to 350 degrees.  Coat a 12 cup muffin tin with cooking spray of line with paper baking cups.
2. In a large mixing bowl beat the brown sugar and butter until creamy.  Stir in the milk, carob chips, egg and vanilla.
3.Add the flour, baking powder, baking soda and salt, and stir until just combined; do not over mix.  There should be lumps in the batter.
5. Divide the batter among the muffin cups. Bake until the tops of the muffins are lightly browned and a toothpick inserted in the center comes out clean,  about 20-25 minutes.  Turn on to a rack to cool.
6.Store in an airtight container at room temperature for up to 2 days, or wrap individually and freeze up to one month.



Apple Cinnamon Muffins

1 cup all purpose flour
1/2 cup white whole wheat flour
2 tsp baking powder
1/4 tsp salt
1 tsp cinnamon
1/2 cup rice milk (feel free to use cow's milk)
1/2 cup sugar or honey
2 large eggs
1 tsp vanilla extract
1/4 cup canola oil
2 cups peeled and chopped apples ( I used gala)

1. Preheat oven to 400 degrees and line a muffin tin with paper baking cups
2. In a medium bowl, whisk together the flours, baking powder, salt and cinnamon
3.In a large bowl, whisk together the milk, sugar (or honey), eggs, vanilla and oil
4.Stir in the dry ingredients into the wet and mix until just combined.
5.Fold in the apples
6.Pour the batter into the prepared muffin cups and bake for 15-20 minutes or until a toothpick inserted into the center comes out clean.
7.Transfer to a rack to cool.



Blueberry Oat Muffins

1 1/4 cups all purpose flour
1 1/4 cups old fashioned oats (not quick or steele cut)
2tsp baking powder
1/4 tsp salt
1/2 cup sugar
1/2 cup rice milk (feel free to use cow's milk)
1 large egg
1 tsp vanilla extract
1/3 cup canola oil
1 cup fresh or frozen (not thawed) blueberries

1.Preheat oven to 400 degrees and line a muffin with paper baking cups
2.In a medium bowl, whisk together the flour, oats, baking powder, salt and sugar
3.In a large bowl, whisk together the milk, egg, vanilla and oil.
4.Stir the dry ingredients into the wet and mix until just combined.
5. Gently fold in the blueberries.
6.Pour the batter into the cups and bake for 15-20 minutes or until a toothpick inserted into the center comes out clean.
7. Transfer to cooking rack.


I hope you enjoy baking these as much as I have and that you and your family enjoy eating them!

Alyssa