Later days of summer

Everything seems to happen later during summer.  Wake ups, meal times and bed times.  Why wouldn't they?  There's far too much fun to be had!  Bike riding, playing catch, street hockey, fires with smores and of course swimming.  So much swimming!  We surround ourselves with those who bring us joy and laugh until the sun sets and the sky turns a beautiful shade of pink.  Ahhh....summer!

Who cares that we take bites of dinner in between epic cannon balls?!  Or that our growing up, oh so fast daughter wakes a bit later to make popovers for everyone for breakfast?!

Memories are being made!  We will over indulge in this time and enjoy every bit of it!

Garden Happenings!

I get so excited when our garden starts popping!
Garlic, spinach, arugula, cucumbers, tomatoes, corn and squash.  Oh, did I mention I love summer?

The bees are doing well too.  Busy buzzing around.  We'll keep an eye on things as my husband is a bit concerned the queen isn't laying as many eggs as she should.  For such a small creature, they sure are complex!

Right now we have an over abundance of Arugula.  I absolutely love arugula!  This peppery green is a wonderful addition to salads and I've also made pesto with it.  Delicious!  I have the recipe for you this week.....

Healthy Recipe of the Week!

Arugula Pesto

2 packed cups of fresh arugula
1 garlic clove
1/2 cup olive oil
1/2 cup freshly grated Parmesan cheese ( I used a dairy free option)
1/2 tsp salt, plus more to taste
1/4 tsp freshly ground black pepper, plus more to taste.

In a food processor, blend the arugula and garlic until finely chopped.  With the machine running, gradually add the oil, processing until well blended.  Transfer the pesto to a large bowl, and stir in the Parmesan cheese, 1/2 tsp salt and 1/4 tsp pepper.  Season the pesto with more salt and pepper to taste.
The pesto can be made up to 2 days ahead.  Cover and refrigerate.
*Adapted from Everyday Italian cookbook

I served this over whole wheat pasta and was eaten outside, in between an epic cannon ball contest at 8:30 at night.  Yup.....It's summer time!

Healthy Happenings!

Mamas Mingle

July 21st 6:30-8:30

Seacoast Birth and Family Connection
165 Lafayette Rd North Hampton, NH

Join me for a night just for you mamas!  
Connect with other mamas as you enjoy virgin cocktails and snacks, visit various professionals who are here to guide and nurture you on your parenting journey.

I will be speaking about the ways pregnant and nursing moms can have a healthier pregnancy and baby, experience a smoother delivery and recovery and how you can implement optimal pre and post-natal nutrition practices.

Wishing all of you a fantastic week that's filled with memories being made!

Much love,
Alyssa
OX

Weekly Newsletter: Bees, promised recipe and healthy happenings

The Bees are Back!

Here we are again. All the familiar feeling; excitement, nervousness are back once again. I'm happy to be able to bring more bees home. 

We've gone with a new type of bee, Italian Bees....fitting don't you think? However this was purely by accident. The Carniolan variety we had before had problems with their queens this year. This is a problem we didn't want to take on; if you remember our problem with our queen in the past. You can read about it here: http://healthyappetitesllc.blogspot.com/2013/08/queen-bee-drama.html?m=1

           It's such an amazing sight. 

This bee is covered in powdered sugar. They are sprinkled in sugar before being placed into the hive to rid them of mites.

With crossed fingers and a leap of faith, will begin another bee journey. I'm excited to chronicle this here to share with you.

Healthy Recipe of the Week:

Last week on my Facebook page; https://m.facebook.com/HealthyAppetitesLLC I promised you the recipe for Mexican Quinoa Casserole. This was delicious and so easy to make!

Oven-Baked Mexican Quinoa Casserole

Prep time

10 mins

Cook time

70 mins

Total time

1 hour 20 mins

Saute the onion and garlic, then toss everything in a casserole dish and let it cook in the oven for 1 hour. 

Serves: 4

Ingredients

• 1 tbsp vegetable oil
• 1 onion, chopped
• 1 clove garlic, minced
• 1 cup uncooked quinoa
• 28 oz can diced tomatoes, with liquid
• ½ cup water
• 1 tbsp ketchup
• 1 tsp cumin
• 1 tsp oregano
• ½ tsp chili powder (more if you like things spicy)
• Salt & freshly ground pepper
• 15 oz can black beans, rinsed and drained
• 15 oz can corn kernels, with liquid
• 3 cups baby spinach
• Toppings of choice: sour cream, plain Greek yogurt, avocado, cilantro, cheese etc.

Instructions

1. Preheat oven to 350F.
2. Heat 1 tbsp olive oil in a medium frying pan (or stove-top-safe 2.8 liter/3 quart casserole dish). Add onion and garlic, and saute until translucent, about 8 minutes. Remove from heat; and transfer to oven-safe casserole dish if not already using one.
3. Add quinoa, deced tomatoes (with juice), water, ketchup and spices. Season with salt and pepper and stir to combine.
4. COVER and place in oven and set timer for 30 minutes.
5. Caferfully remove casserole from oven and stir in drained beans and corn (with liquid). If the mixture looks dry, add a half cup of water.
6. Return to oven, covered and set timer for another 30 minutes.
7. Caferfully remove casserole from oven and stir in spinach. It will wilt from the heat.
8. Top with sour cream, diced avocado and/or cilantro and serve.
9. IF FREEZING: Make full recipe but leave-out the spinach and toppings. Let cool and freeze in airtight container(s). To serve: defrost fully, lightly reheat (in microwave or on stovetop), stir in spinach and add toppings of choice.

*Adapted from Vegangela

Affirmation of the Week: 

Never doubt the power of positive thinking!

         Healthy Happenings:

Healthy Appetites Meal Planning. 

Let me help make your meals healthier and easier by doing the planning for you! 

Details are here: http://healthyappetitesllc.blogspot.com/2015/03/weekly-newsletter-welcome-to-healthy.html?m=1

HSS After school Enrichment

We are off to a great start!  We've jumped right into learning about how to  make healthy choices everyday.  I've introduced the concept of Traffic Light Eating; Green Light  = Go/Grow Foods Yellow Light = Slow Down Foods  and Red Light = Stop and Make a Healthier Choice Foods.  This is a fun, kid friendly way to talk about healthy eating to children.

We take time to talk about their school day while eating a healthy snack I've provided.  Fruit, veggies with hummus and homemade granola bars are a few of the snacks we've shared so far.

We enjoy PLAYING outside during our time together as well.  Games such as Frisbee, Simon Says, Tag and Red Light-Green Light are fantastic ways to get their bodies moving and having fun. Boy, these kids are fast runners!

Time Out for Mom - COMING SOON, STAY TUNED!! 

I hope you all have a wonderful week.  Remember to take time for yourself, pause, breath deep and smile!

Much love, 

Alyssa

ox

Weekly Newsletter: Vacation, Affirmations and Flourless Cookies

How are you?  Did you have a nice week?

This past week, we enjoyed our spring break.  While the weather was less spring-like, we made the most of it and I have to say we enjoyed it immensely!

I unplugged, a bit and spent the time in tune to my children and myself and our needs as we breathed deeply and enjoyed spending time with those we hold dear. To me there's nothing better or more healing than surrounding yourself with those who bring you joy.

One of my most cherished moments this week was sea glass hunting with my daughter.  The sound of the swirling ocean and crashing waves and smell of sea air is without a doubt the cure to whatever ails you.  I could spend hours there at the seaside.  It makes me look forward to adventures to come this summer!  However, I do recommend heading to a beach whatever the season.  Pure bliss!

Weekly Affirmation:

I can honestly say, I love the people that are in my life. Every single person is unique and bring such wonderful qualities to the world. 

Keep those close to you that bring you joy.

Weekly Recipe:

I recently had these cookies at our Earth Day Celebration in school and they were amazing!  I then hunted down my friend who made them for the recipe! Thank you Courtney! 

Flourless Chocolate Chip Oatmeal Cookies

Yields 28 cookies

1/4 cup butter, at room temperature

1/2 cup brown sugar

1/2 cup granulated sugar 

2 large eggs

11/2 tsp vanilla

1 1/4 tsp baking soda

1/4 tsp salt

1 cup organic creamy peanut butter (I used sunbutter due to a nut allergy in a classroom)

6 oz semi sweet chocolate chips

3/4 cup walnuts or pecans, roughly chopped

3 cups rolled oats

1. Preheat oven to 350 degrees

2. In a large bowl, cream together the butter, white sugar, and brown sugar until smooth.  Beat in the eggs one at a time until combined.  Add vanilla, baking soda, and salt; mix well.  Add peanut butter and mix until incorporated.  Stir in the oats, chocolate chips and nuts.

3. Drop by rounded tablespoons onto a parchment lined baking sheet about 2 inches apart.  Bake for 10-12 minutes until golden brown around the edges.  Cool on baking sheets for 2 minutes; remove to wire racks to cool.

**Note; Cookies will be very soft straight out of the oven.  Don't over bake or they will not be chewy.

*adapted from mytraderjoes.net

Healthy Happenings:

*Horne Street School Enrichment Program

May 6- June 10

Healthy Appetites Meal Plans

My job as a certified health coach is to help busy families make healthier lifestyle choices.  Meal planning is just one way I can help make your life easier!

COMING SOON!

Time Out for Moms

A monthly workshop that gives Time Out for Moms because it's so important!

Join me as we share healthy recipes and tips on how to live LEAN and take time out for ourselves as mothers.

I hope you all have a wonderful week!

Much love,

Alyssa

XO

Weekly Newsletter: My Wellness Journey.

It has been a while since we met here.  How are you?

I took some time away from the blog to finish up my certification course and exams.  I'm thrilled to say I've completed my qualifications and passed all exams with flying colors! I am now a Certified Health Coach!  Yay!!  Oh what a journey it has been. I've learned so much, met some fantastic people and I'm  now connected to an amazing network that feels like family!  I'm so happy I chose this path, knowing somewhere, all along, this is what I was meant to do.  This is my life's work.  Guiding people through their own wellness journey.  Helping others reach their wellness goals.  Supporting those who wish for a healthy life.  I am here.  I am ready!

This journey of mine does not end here.  I believe that each experience is an added gift to the journey that we travel each day.  I'm excited to learn more.  To meet more people. To reach out to others. Yes, this journey has only begun for me.  Life....bring it on!

What is your journey?  What do you crave?  What are you yearning for?  I want to hear all about it!  

                                                                  Weekly Affirmation:

There is a new piece to this blog I would like to add; a weekly affirmation.  Affirmations are important tools that everyone can benefit from.  An affirmation is a thought you think, a word you speak.  We create our life's experiences with every thought and every word.  The kinds of thoughts we think is important.  It's important that we choose the words we speak wisely.

We meet here weekly; however I'd recommend adding positive affirmations to your life daily!

                   Health Tip of the Week!

During my course studies, I learned about a term called Wisdom of the Body.  

Wisdom of the Body is a nutrition principle which means that our bodies would tell us which foods we need - as long as we learn to listen.   If your body is deficient in a particular nutrient, your desire to eat food containing that nutrient increases. However, years of unhealthy eating has taught our bodies to crave foods that we don't need.  You can reprogram your brain to crave healthier foods by thinking about their health benefits.  For example; I know that Salmon is high in brain boosting omega 3 fatty acids.  Salmon is not my favorite fish, however I will eat it because I know it's good for me.  With this knowledge, my body will soon crave the Salmon because I've listen to what my body is telling me.

Healthy Happenings!

May 6 th - June 10th

HSS Afterschool Enrichment Program

I will be offering my Nutrition Program to students in grades 2-4.

I'm excited to be offering this interactive class where kids will learn the benefits of healthy eating, how to identify healthy "Grow" foods in their home and out in the world as well as the importance of moving their body everyday.

If your child is in grades 2-4 at the Horne Street School, space is still available.  Contact the PTG.

Healthy Recipe of the Week!

Spicy Fish Tacos

  Prior to being pregnant with my daughter, LOVED fish.  I ate all kinds regularly.   Then after giving birth, I couldn't even stand it! I didn't like anything about it; the taste, texture, nothing! Isn't it amazing how the chemical makeup of a woman's body changes with pregnancy!  Fascinating!

So I've been trying to eat more fish....Wisdom of the Body.  I found this recipe and it is delicious!  I love spicy foods, combined with the mild white fish made this dish a winner!

Recipe is : Spicy Fish Tacos

I want to thank you for taking the time and reading my words each week.  I'm truly humbled to hear comments and questions from you.  Please keep them coming, this is truly what I love doing!  Spread the word and share my blog and facebook page with your friends and family!


Much Love,
Alyssa
xo

                                                                   

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.

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!

Ingredients

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,

Alyssa

Ox

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, 

Alyssa

ox