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

.Lemon Chia Seed Bread

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, 

Alyssa

ox

Weekly Newsletter: Exactly and Sprouted Grains.

There have been times I have questioned this. Wondering why things happened the way they did, why things are going the way they are. In reality, our path has already been set before us. Call it destiny or a religion, but I believe we all are exactly where we are suppose to be. If your current situation is not what you had hoped, is stressful or just not 'right', take it as a learning opportunity. Embrace it. Say "Ok. I'm being taught something. Let the pieces fall and I will learn."  You will come out stronger than you were before. What we think becomes what is.  Have faith, embrace life's challenges and know, you are exactly where you're supposed to be!

Health Tip of the Week: Sprouted Grains.

Have you ever tried Sprouted Grains? I've recently tried Ezekiel Sprouted Grain bread and it's simply delicious. 

Here's some information I found from Food for Life to share with you.

Sprouted grain bread is a healthy alternative to white flour or whole grain flour bread. Sprouted grain breads are becoming popular among health conscious people and those with mild sensitivities to wheat or gluten because of the health benefits when compared to white flour. Although, someone with moderate to severe gluten intolerance, Celiac disease, Crohn's disease, and allergies should not consume any type of product containing gluten. Even sprouted grains still naturally contain gluten. Sprouted grain bread is better not only because it uses the whole grain, but the process sprouted grains go through actually breaks down the proteins and carbohydrates in the grain, increasing vitamin content to the consumer.

The sprouted grain process involves soaking the grains in water until they begin to grow a sprout. The growing environment is highly controlled, including the water temp, air temp, and the time grains are allowed to sprout. Once the grains sprout, they are drained and mixed together to be ground up and used. Before the sprouted grain is used, it is a living food. Enzymes are released during the sprouting process, which break down proteins and carbohydrates. This process helps make sprouted grain food low glycemic and easier to digest. Traditional grain breads are harder to digest, and the body loses a good portion of the nutrients because it is unable to digest them. Sprouted grain breads provide the body with grain that has already been broken down due to the enzymes that exist in the living sprouted grain. Nutrients are absorbed immediately into the body, and are not lost in the digestive process.

Pretty amazing facts! Knowing that my body is digesting these nutrients, fueling and nourishing me with whole grains and not process flours is comforting. 

Children eat a lot of their daily calories from snacks and in between meals. It's important that they are rich in protein and are nutrient dense. Some examples may be veggies and hummus, plain yogurt topped with fruit or try sprouted grain bread toasted with nut butter and topped with banana. 

I hope you all have a wonderful week! Please share some of your nutritious snacks with me.

Much love,

Alyssa 

Ox

Attitude, Quinoa and Peppers

A large part of living a healthy life is how we think.  The thoughts we have are very powerful, both positive and negative ones. Make a conscious effort to nurture a positive atmosphere.  Model a positive attitude for those around you.  Try to worry less and relax more.  Believe in yourself!

Health Tip of the Week: Quinoa

(keen-wah)

Quinoa is a gluten free whole grain that is quick cooking.  It comes in an array of colors such as white, red and black.  All colors taste the same, the white variety cooks up fluffier while the black and red have a crunchier texture.

Quinoa's nutritional content is very impressive.  While it has a decent amount of protein it has the perfect balance of all nine amino acids, essential for human nutrition.  This type of protein makes it a complete protein rarely found in plants, more commonly in meats. Quinoa offers a good amount of fiber and iron and only has 111 calories per 1/2 cup!

To sum it up: Quinoa rocks! You definitely need to add this little gem to your pantry!

Healthy Recipe of the Week: Quinoa Stuffed Peppers

INGREDIENT

• 5 red peppers (large)
• 3 roma tomatoes, seeds scooped out
• salt, to taste
• 2 cups water
• 1 cup quinoa
• 2 teaspoons olive oil
• 6 cups fresh spinach
• 3 cloves of garlic, minced
• 1 teaspoon chopped fresh parsley
• salt, to taste
• freshly ground pepper, to taste
• parmesan cheese ( I used a vegan variety)
• shredded mozzarella cheese (I used a vegan variety)

INSTRUCTIONS

1. Preheat oven to 375.
2. Slice off top of pepper, reserving the tops, clean out the seeds inside.
3. Slice just a small section off of the bottom of the pepper so they will sit flat on a baking sheet.
4. Sprinkle salt in the hollow portion of each pepper and place hollow side up on a baking sheet.
5. Dice the tops of the peppers, set aside
6. Set aside.
7. Place water and quinoa in a saucepan.
8. Bring to a boil; lower to a simmer, cover, and cook for 15 minutes.
9. Heat oil in a saute pan and add the diced peppers and tomatoes and saute until tender.  Add the spinach.
10. Season with salt and pepper, and cook until just wilted.
11. Mix in the garlic and parsley, cook for a minute longer, and remove from stove.
12. Add cooked quinoa to spinach; mix well.
13. Taste for salt and pepper.
14. Evenly divide the filling among the tomatoes.
15. Cover with foil and bake for 40 minutes.
16. Remove foil, sprinkle tops with parmesan cheese and mozzarella cheese.
17. Bake for an additional 5 minutes, or until cheese is melted.
18. Serve.

I hope you all have a great week!  Let me know how you all are doing!

Much love, 

Alyssa

ox

Weekly Newsletter: Divine Healthy and Turmeric

This is so true, isn't it!? To be in a place of perfect health is a divine right to all.  It's your time to feel your best.  Nourish your body and your mind with whole foods and movement everyday. Claim your perfect health now!

Health Tip of the Week:

Recently I've been asked many questions about Turmeric

This Indian curry spice has been around for more than 4,000 years but is growing in popularity lately, becoming today's top herb.

It has been used in traditional Ayurvedic and Chinese systems of healing to treat a variety of ailments including; menstrual difficulties, arthritis, skin disease and enhancing energy, just to name a few. Scientists have discovered that it has anti-inflammatory properties, antioxidants and inhibits cancer growth!

Athletes are using turmeric to recover faster and protect their joints.*

   

How can you reap the benefits of turmeric?

 It is found in supplements,  multivitamins and other formulas that are specific to benefits such as joint health or pain relief.

I use a daily turmeric supplement from Mega Food which contains organic turmeric root, pepper and fresh fruits.  I use one scoop in my morning smoothie daily, delicious!

You may have seen turmeric in the spice isle of your market.  I love sprinkling turmeric on my eggs, adding to soups and other savory dishes.  I find that it has a earthy, smoky taste when warmed.

Recipe of the Week

Turmeric Latte

A delicious latte to be enjoyed morning or night.  Turmeric does not contain caffeine so this would be simply heavenly before bedtime as you unwind from a busy day!

1 cup unsweetened almond or coconut milk

1 tsp turmeric (or 1 tablespoon fresh, grated turmeric root)

1 tsp cinnamon

1 tsp ground ginger ( or 1 tablespoon freshly grated ginger root)

Raw honey to taste

dash of pepper (pepper helps enhance the benefits of the turmeric)

Gently warm your milk in a saucepan, make sure not to boil.  Add turmeric, cinnamon and ginger.  Wisk or use an immersion blender to create froth.  Continue to stir until warm through.  Add honey and pepper to taste and Enjoy!

I hope you all have a fantastic week!  

Much love, 

Alyssa

ox

*Information found in better nutrition magazine: February 2015

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