Back to School Essentials
Happy day friends! I hope you all have had a wonderful start to the back to school routine. We just survived week 1 of back to school, and I know this weekend I need to make extra time to preplan for the week ahead. I will do that today! Making snack baskets, chopping veggies and fruits and putting the in the fridge to be ready for a successful - stress free week! If you need help planning your family's healthy back to school meal plan please email me- I would love to help you feel organized and start the school year on a positive, healthy note. Start today by taking time to plan for your successful week- one hour of planning today can help you the entire week! I would love to know what you do to do in preparation for a full week?
Commit your actions to the Lord, and your plans will succeed. Proverbs 16:3
One of the things back to school brings is making quick breakfasts and packing lunches for my little ones- which we all know isn't easy! There are ways you can make grabbing a quick breakfast in the morning nutritious and healthy eating at lunchtime really fun and exciting for your kids! For example, the kids and I have had "Tasting Parties" in the past when on a weekend I would lay out different healthy food options for them and let them taste and sample until they found new favorite healthy foods we could start incorporating in their breakfasts and lunches! Below are some tips for helping you succeed with your picky eater!
Here you can find the results of last year's taste test. http://www.transfitathens.com/blog//2013/08/07/
5 Tips for Picky Eaters!
No. 1: Be patient with new foods (Children may need to try a food 8 times before they will like it!
No. 2: Make mealtime FUN! (dinner games, jokes, questions about whats your favorite....)
No. 3: Recruit your child’s help (At the grocery store, ask your child to help you select fruits, vegetables and other healthy foods. Don’t buy anything that you don’t want your child to eat. At home, encourage your child to help you rinse veggies, stir batter or set the table)
No. 4: Set a good example. If you eat a variety of healthy foods, your child is more likely to follow suit.
No. 5: Don’t be a short-order cook. Preparing a separate meal for your child after she rejects the original meal might promote picky eating. Encourage your child to stay at the table for the designated mealtime — even if he or she doesn’t eat. Keep serving your child healthy choices until they become familiar and preferred.
Here are some of the kids’ favorite lunches that they love to take to school!
I hope you have a fabulous, healthy start to your school year! Always remember we do all things not for world but to glorify Christ! Allow His strength and peace to keep you motivated and in balanced through the hustle and bustle the new-year brings!
Here a few easy, healthy recipes that are kid friendly and that your whole family will love- no matter how hectic the schedule gets!!
HEALTHY BREAKFAST SANDWICH
INGREDIENTS
- 1/2 teaspoon extra-virgin olive oil
- 2 large egg whites, beaten
- 1 thin slice of cheddar cheese
- Pinch of salt
- 1 slice tomato (optional)
- 1/2 whole-wheat English muffin, toasted
Heat oil in a small nonstick skillet over medium heat. Add egg whites, salt and cook, stirring constantly, until whites are set, about 30 seconds. To make the sandwich, layer the egg whites, cheese and tomato on ½ English muffin.
You can double this recipe and make a few sandwiches for later in the week. Wrap in foil and place in refrigerator. Heat 45 seconds to re-warm.
For a quick dinner that the whole family will love, try these two recipes together along with maybe a side salad or some steamed veggies to add in extra nutrient-rich greens!
Healthy Chicken Nuggets
Prep time: 5 min. Cook time: 15 min.
6 oz. boneless, skinless chicken breast (cut into ½ inch pieces)
2 pinches salt
2 pinch pepper
1 pinch garlic powder
2 tbsp light extra virgin olive oil
1 cup whole wheat breadcrumbs (or almond meal for lower carb option)
Olive oil cooking spray
Preheat oven to 425 degrees. Toss chicken in olive oil and then season chicken with salt, pepper, and garlic. Dip the chicken in bread crumbs until coated completely. Roll until nicely coated. Lightly coat a cookie sheet with spray and place the nuggets onto the tray and then into the oven. Bake until golden brown and cooked through (about 10-15 minutes).
Sweet Potato Fries
3 Large Sweet Potatoes
1 Tbsp Extra Virgin Olive Oil
1 tsp paprika
1 tsp kosher salt
3 tsp fresh orange zest
Preheat oven to 450. Wash and peel sweet potatoes. Cut Potatoes into ½ inch wedges, transfer to baking sheet and toss with oil. Combine spices with potato wedges and toss to coat. Spread into a single layer and back for 30 minutes, turning occasionally. Enjoy!
Blessings, Caroline
Valerie Langley - Life Coach- can help you transform & find your life's purpose!
JOY! Yes, say it again - JOY! I smile when I say that word! It brings me pure joy when friends and clients discover their true life passion and life purpose. Valerie Langley has been a client and dear friend at TransFit for 3 years and has recently found that helping others though life coaching is her true life purpose! I am so proud of her for helping women by teaching them invaluable tools shift their thoughts to the positive, meditate and transform their lives into their dreams!
Transfit Remembers Our Fallen Soldiers
Memorial Day weekend is a great time to spend with family and friends and a day to express our gratitude for fathers, mothers, and children who made the ultimate sacrifice for their country. Let's all reflect on the magnitude of this sacrifice and thank God that there are people with that amount of courage and determination in their beliefs. Let's all honor the thousands of soldiers who have served and fought so that we could live the amazing lives that we live today!
God bless those that have served in the past, those that continue to fight, and the families of those that have lost loved ones! Happy Memorial Day everyone!
What is a RIZE Box?
We are entering a great season for running! Getting fresh air, vitamin D, and exercise, what could be better than an energizing spring run? Last month I learned about this amazing new company started by a woman training for a half marathon. She found the she was struggling to find healthy food and products for her training, and that the search for ones that worked with her lifestyle was time-consuming and expensive. She's taking some of the guesswork out of picking out products for the rest of us with RIZE boxes. Each box contains a variety of products for the active woman.
My RIZE Box came in this week and I was super excited to see everything inside. There were Hail Merry macaroons, Manitoba Harvest hemp hearts, a Bondi Bands headband, Teeccino herbal coffee, Action Wipes full-body wipes, Amazing Grass smoothie powder, a Bearded Brothers energy bar, Cocogo coconut hydration packets, KT Tape elastic sports tape, Eboost natural energy supplements, a Bloomin wildflower wish kit, and some RUNspiration nail polish.
Overall, an almost overwhelming variety of products, but the products are all small, sample sizes. Some of my favorites were the macaroons, the hemp hearts, and the herbal coffee.
If you're interested in buying your own RIZE Box, you can save 10% at checkout with the code RIZEFRIEND. Enjoy and go on a great run - TODAY!
Blessings,
Caroline
Show your body love with an Epsom Salt Soak
This month love is in the air! Show your body a little love with an Epsom Salt Soak after a hard workout or a stressful day.
Benefits from Soaking:
- Improved heart and circulatory health, reducing irregular heartbeats, preventing hardening of the arteries, reducing blood clots and lowering blood pressure.
- Improved ability for the body to use insulin, reducing the incidence or severity of diabetes.
- Flushed toxins and heavy metals from the cells, easing muscle pain and helping the body to eliminate harmful substances.
- Improved nerve function by electrolyte regulation. Also, calcium is the main conductor for electrical current in the body, and magnesium is necessary to maintain proper calcium levels in the blood.
- Relieved stress. Excess adrenaline and stress are believed to drain magnesium, a natural stress reliever, from the body. Magnesium is necessary for the body to bind adequate amounts of serotonin, a mood-elevating chemical within the brain that creates a feeling of well-being and relaxation.
- Reduced inflammation to relieve pain and muscle cramps.
- Improved oxygen use.
- Improved absorption of nutrients.
- Improved formation of joint proteins.
- Prevention or easing of migraine headaches.
Uses:
- Soak feet in an Epsom salt bath to help relieve the symptoms of Athlete’s Foot.
- Soak affected skin area in an Epsom salt bath to draw out splinters.
- In the shower or bath, mix a handful of Epsom salt with a tablespoon of bath or olive oil and rub all over your wet skin to exfoliate and soften. Rinse thoroughly.
- To clean your face and exfoliate skin at the same time, mix a half-teaspoon of Epsom salt with your regular cleansing cream. Gently massage into skin and rinse with cold water.
- Add a teaspoon of Epsom salt and 3 drops iodine into a half cup of boiling water. Apply this mixture to the blackheads with a cotton ball.
- Mix a half cup of Epsom salt in warm water and soak your feet for 10 minutes to remove bad odor, sooth achy feet, and soften rough skin.
- Mix equal parts Epsom salt and liquid dish detergent and use as a scrub on bathroom tile.
- Mix Epsom salt with baby oil and keep by the sink for an effective hand wash.
My Favorite Epsom Salt:
Dr. Teal's Epsom Salt Soaking Solution, Rosemary and Mint
I love how relaxing a hot bath is after a long day, and this salt has the added benefit of rosemary and mint for a little aromatherapy. Both herbs are known for their soothing properties and healing powers, and I love how well they complement each other.
I also love that Epsom salt soaks are safe for children! If your children are anything like mine, they always want what Mom has! A nice Epsom salt bath is the perfect way to give them something they want and something that can be beneficial to their bodies.
Keep loving your body and sharing the love too!
"You are altogether beautiful,... there is no flaw in you..." Song of Solomon 4:7
Blessings,
Caroline
Sources:
http://www.care2.com/greenliving/health-benefits-of-epsom-salt-baths.html
Check Out My New Favorites Page!
I frequently get questions from clients and friends asking about my favorite nutrition and fitness products. I love sharing my thoughts and ideas with each of you. To consolidate my thoughts, I've added a Favorites tab to my blog. Here you can find a list of everything from my favorite heart rate monitor to my favorite green tea.
As always, if you have any questions or any recommendations, I would love to hear from you! It is such a blessing to me to have such wonderful readers in my life, and I want to do everything I can to help each of you on your journeys of faith, fitness, and family.
http://www.transfitathens.com/blog//favorites-2/
Blessings,
Caroline
And the Holiday Extravaganza Winner is.....
And The Winner Is…
The Holiday Extravaganza has officially come to a close, and the results have been tallied. It was QUITE a successful year, as 57% of the participants got their money back! BRAVO! Congratulations go out to (in no particular order) Angie Sanders, Jayne Smith, Lauren McElhannon, Judy Talton, Pam Adams, Kim Eldridge, Sarah Bennett(past champion), Elizabeth Johnson, John Gilliam, Mercer Brockenbrough, Wendi Weiglen, Kathleen Moore, Lindsey Pollack, Cress Johnson, Dale Tingle, Leah Hobbs, Jenn Leahy, Cynthia Shepherd, Mary Catherine Blanks, Heather Sussman, Laura Moore, Cara Lacey, Morgan Carden, Laura Wilfong, Shelley Kudela, Arlene Alex, Michelle Belcher, Valerie Langley, Angela Miller , Justin Woodall, and defending Champ, Brionne Antwine!
1 pound of fat is equal to roughly 3,500 calories. The Holiday Extravaganza participants lost a total of 119.7 pounds. This translates to a whopping 418,950 calories-- which is a pretty big number to try and understand. Let’s visualize that BIG number. Holiday Extravaganza participants lost the equivalent of 700+ Big Macs or 2,752.5+ cans of Coca Cola. If we look at it as distance covered and assume running 1 mile burns approximately 100 calories, Holiday Extravaganza participants lost the equivalent number of calories as they would have by running 4,198.5 miles. That is a huge, huge accomplishment and each person should be proud of the progress they made. Hard work pays off and sticking to goals during the holiday season was a major test of willpower, and everyone proved how strong they can be!
I am so proud of everyone who participated! Even those who did not get their money back did not gain a significant amount over the holiday. The purpose of this contest is to make you more conscientious of eating throughout the holiday season, therefore, trying to maintain your weight from Thanksgiving through New Years. However, there are some who are SO good that they even LOSE a significant amount of weight over that time period.
It was a great tight race for 2nd, 3rd, & 4th place! Some amazing gift baskets are coming to these -ladies! Remember, this is by percentage weight loss:
2nd - Karin Usry 7.12%
3rd - Terri Mason 4.47%
4th Yvette Jackson 4.05 %
And now for the moment you have all been waiting for…
The 2012-13 Holiday Extravaganza Champion is…
Amanda Tingle!!! Amanda lost a total of 10.8% of her body weight over the holidays! Amanda has won $580! Thanks so everyone who played and thanks to those who lost weight but donated their money to this hard working lady! Just amazing keep inspiring others Amanda to live a healthy lifestyle! Thank you!!
“My name is Amanda Tingle. I moved to Athens 5-1/2 years ago when I married my husband, Matt. We have three boys- David (4), Ethan (2), and Lucas (4 months). I am mostly home with the boys, but I also coach cross country and soccer at Westminster Christian Academy in Watkinsville. My preferred method of exercise is running. When my mother in law encouraged me to join this challenge I was not sleeping through the night, and only able to run 2 miles...and Christmas cookies on the horizon!
I downloaded My Fitness Pal for my iPhone and signed up for a half marathon set for March of this year and got running again. I run with friends three days a week and track my calories with My Fitness Pal.
Yesterday I ran 10 miles! I can feel the 17 pounds missing, and it makes running so much easier. Thank you for the encouragement and the accountability!
Here is a link to the green smoothies my kids and I enjoy in the afternoon. It keeps us from snacking while I make dinner, and it is a great way to get some good greens in our diet. Making several batches at the beginning of the week and keeping them in the freezer makes it more likely that I'll whip up a smoothie in the afternoon instead of grabbing a bag of chips.
http://www.allthingsgd.com/2013/02/a-months-worth-of-green-smoothies-only-one-day-of-prep/
Congrats Amanda! Keep inspiring so many women!
Lift Up Your Lunch
Being a holiday junkie like I am, I just LOVE March! We have St. Patrick's Day with itsfestive green foods and gifts, and now we move right into Easter! There are so many fun family traditions to start and enjoy through March and April! With faith, family, & fitness being our focus this month, I wanted to suggest some healthy lunch options.
Scenario: it’s 7am, you’re standing in your kitchen staring blankly at your children and then into the fridge thinking, “What in the world am I going to pack my kids for lunch today? That’s quick to make? That they will actually eat? Wait, what am I going to pack MYSELF for lunch today?” Brown bag lunches are notorious for being filled with PB&Js, chips, a cookie, and a napkin, but they can be so much more nutritious and healthy and actually FUN if you just put a little time into thinking ahead!
It falls on us as parents to make sure that our kids are getting the nutrition that they need and that they are not overloading on unhealthy fats, carbs, and high doses of sugar. Thankfully, lunchtime is set at school so they do not fall into the trap of skipping lunch like so many adults tend to do! Did you all know that Zip Lock has specific sectioned Tupperware that is PERFECT for packing lunches? I recently got an email that had the cutest lunch idea: Lambs and Chicks
What’s in this lunch box?
- granola with a sesame seed candy in the lower left compartment. (whole grains)
- Hard boiled egg chick in the upper left (protein)
- Main compartment contains sandwich cut into a lamb (protein + whole grains)
- Carrots, lettuce, red peppers, and red onions. ( all finger veggies, no fork needed!)
- cup of cuties (Fruit)
And just look at all the nutrition that’s packed into one Zip Lock container and yet it is also fun to eat!
Now don’t worry adults, let's forget that you need lunch as well! A great idea is to make your lunch with leftovers. It’s a cost-conscious way of eating that can also be delicious if you play your cards right! A wonderful idea is to use your leftover steak or chicken, mix that protein with some spinach & shiitake mushrooms which are a bona fide superfood with too many benefits to list, and the greens in the salad give you plenty of nutrients. Delicious!
One WONDERFUL salad that I love to prepare for lunches is
Spinach Salad with Balsamic Fig Dressing.
Spinach Salad with Balsamic Fig Dressing
Ingredients:
- 3 tablespoons balsamic vinegar
- 1 Tablespoon Fig preserves
- 1/4 teaspoon ground black pepper
- 1 teaspoon Dijon mustard
- salt to taste
- 1/2 cup extra virgin olive oil
- 1 (10 oz) package of baby spinach leaves
- ½ Cup Craisins
- 1 cup Strawberries hulled & sliced thin
- 4 oz crumbled Goat Cheese
- 1/2 cup walnuts, coarsely chopped
Preparation:
Mix vinegar, preserves, pepper, mustard, salt, and olive oil in a small bowl with whisk. In a large salad bowl, toss the remaining ingredients together. Drizzle the dressing over the salad and serve. Top with grilled chicken or salmon! Goes perfectly with homemade pita chips Enjoy!
And who said that sandwiches had to be boring and plain? Most “Fancy” sandwiches you can get at restaurants seriously pack on the pounds, but not these! I am personally a fan of hummus. A great meat-free lunch is a
Veggie and Hummus Sandwich:
- About 1/4 cup hummus
- 3-4 slices tomato
- 1/4 red bell pepper (I like to cut it into matchsticks)
- Spinach leaves
- Whole wheat bread or whole wheat pita (my favorite)
- salt, pepper, and olive oil
One last recipe for you to add to your collection is one that can be served up as a meal, a side, or can stay in you fridge all week to be added to salads as well!
Farro with Feta, Cucumbers and Sun-dried Tomatoes from Skinnytaste.com
Servings: 4 • Serving Size: 1 cup • Old Points: 3 pts • Points+: 4 pts
Calories: 241 • Fat: 6.5 g • Protein: 9.1 g • Carb: 39.1 g • Fiber: 5.8 g • Sugar: 1.9 g
Sodium: 177.3 mg (without salt)
Ingredients:
- 1 cup uncooked pearled farro (Earthfare or Whole Foods)
- 2 tbsp minced red onion
- 1/4 cup minced sun-dried tomatoes
- 1/4 cup fresh grated feta
- 2/3 cup finely chopped cucumber, seeds removed
- 1/4 cup finely chopped bell pepper
- 1 tbsp fresh lemon juice
- 1 tbsp olive oil
- 1 tbsp finely chopped mint or parsley
- kosher salt and fresh cracked pepper to taste Directions:Cook farro in salted water according to package directions until al dente, about 15-20 minutes. Drain and let cool.
Lunch is so necessary to keep our energy up and refuel us for the day ahead. It can be quick and simple, yet super nutritious if you just put some thought into it! What else can be quick and simple? A lunchtime workout! A 25-minute quick yet effective strength workout during your lunch break (I recommend pre-lunch) can burn just as many calories as a run, yet you are building muscle which in turn will continue to burn calories ALL DAY and leave you feeling refreshed without all the sweat so you can easily return to work!
REV YOUR METABOLISM LUNCH TIME WORKOUT!!!
Up your usual weights by two pounds (you’ll burn more calories and really rev your metabolism) and do 12-15 reps of each move below, resting 30 seconds between sets (longer rests mean you’ll be less drippy!). SQUEEZE in as many sets as time allows.
1. Plank Hold with Hand Tap From a push up position, alternate touching each hand to the opposite shoulder.
2. Reverse Lunge with Dumbbell Curl Hold weights at your sides, then step back into a lunge with your left foot while curling the dumbbells to your chest. Lower them as you return to standing, then repeat on the other side.
3. Tricep Kickbacks Stand with feet slightly bent and engage your core. Bring weights to your shoulders, bending elbows & kick them back extending the arm straight. Return to the starting position and repeat.
4.Tone Legs, Glutes, and Hips with a Squat jump
Squat down feet shoulder width apart & jump high arms going straight over head! Repeat for 12 to 18 repetitions.
5. Target Abs and Waistline with a Dumbbell reach crunch
Lie back on a mat with legs extended toward the ceiling, perpendicular over hips. Hold one dumbbell with both hands, and reach up toward your left toes, lifting shoulders as high as you can while curling torso off the floor. Hold for two counts, then return to starting position. Reach up to right toes, hold, come down, and continue alternating side-to-side reaches 18 to 24 reps per side.
Hope you enjoy these lunchtime foods & activities! Blessings, Caroline
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