family meals

How can you get your family healthier this Spring?

Happy Spring, sweet friends! 

Can you believe we are almost finished with March?!  Remember to keep up with our Maximizing Your Motivation in March challenge of exercising daily! Get your family into the challenge too- even if you start today committed to finishing March strong!  If you complete this challenge, please bring your calendar in at the end of the month, for the chance to win a month of free sessions! Today, we want to encourage you to live a healthier lifestyle by helping your family to make better decisions and food and activity! Yes, I know it is challenging to find a meal that pleases everyone but here are 10 ways to inspire you!

10 ways to get your family healthy! 


1. Set an example!

Your kids and other family members are watching you — when you take time out of your day to exercise, when you choose an apple over a bag of potato chips, when you refill your water bottle, when you choose steamed veggies over french fries. They’re watching! And though we aren’t always perfect in our choices, we can make a big impact on our family with all the small choices we make day in and day out!

2. Feed your family what you’re eating!


Instead of fixing your family a separate meal, serve them the same foods you’re eating but add in one food on their plate that they will eat and like. If you’ve baked fish with steamed veggies and rice for yourself, don’t hesitate putting the same foods on their plates. They might not be as excited as you are about your healthy meal, but don’t let that discourage you. And don’t give up! Even if they aren’t thrilled about this meal the first time you offer it to them, offer it to them again…and again! 

3. Offer incentives.

Kids love sticker charts, $5 gift cards,  and earning rewards! Use an incentive that motivates your kids. We have tried earning “stars” for every new food our kids try. Once they earn 10 stars, they get a $5 gift card to Target! It works, and they get very excited! Rewards don’t always have to come in the form of sugar!

4. Take them grocery shopping.


It may not be your idea of fun, but we encourage you to get the whole family involved in grocery shopping! Let the kids pick out the produce! Or let them try using the scales to weigh the vegetables you’re purchasing — any way to get them excited about new fruits and vegetables! Helping you at the store might be another way for them to likely try the foods they (not you!) put in the cart.

5. Let them help you in the kitchen!

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If everyone has a helping hand in dinner, it might encourage them to eat what they’ve worked so hard to prepare! Even if it’s washing fruit and vegetables (or if you’re comfortable, they can chop, too), give them a specific task!

Put them in charge of re-filling snack baskets. If you have the snack-sized Ziplock bags, they can pre-portion out their snacks for school, too!

 

6. Use meal planning charts!


Instead of you sitting down to plan out your families’ meals alone each week, enlist your help from your family! This would be a great opportunity to talk about the fruits and vegetables that are currently in season and let them pick which ones they’d like along with the main dish. And once it’s on the chart, there’s no fuss about breakfast, lunch or dinner — it’s already been discussed and planned! Another bonus: you’re organized for the whole week! This will simplify grocery shopping as well!

7. Let your kids help prepare their own lunch boxes.


Make it fun — use shapes and a variety of colors. Cut their sandwiches, cheese and fruit into different shapes. Mix it up with color, like green cucumbers, red strawberries, orange carrots or yellow bell peppers. And send healthy dips to go along! Try finding a yogurt-based Ranch for dipping, hummus or peanut butter. Use muffin cups to separate foods and add color. You could also roll up sliced turkey with cheese and add a toothpick!

8. Make exercising fun!

Exercise doesn’t have to be a chore. Get a stopwatch and have a relay race or see how many jumping jacks they can do in 1 minute! Get out the jump ropes and hula-hoops. Turn on some fun music and have a dance contest! If the weather is nice, ask them to join you for a jog! Sign up for family races or 5k events that have a Family Fun Run. Let them see you honoring your body through exercise! Most likely, if your kids see you on the floor doing push-ups, they’re going to want to join in! And if not, ask them — that might be all it takes is an invitation from you!

9. Have patience.


Just like in your journey to a whole body transformation, it takes time for their bodies and minds to adjust. Changes don't happen overnight. Extend your compassion, love and patience to them. They’ll want time in the kitchen, trips to the grocery store or enjoy exercise with you.

10. Praise!


We all need affirmation and encourgement in our lives. They need to hear from us, “Great job!” or “I am so proud of you!” So any chance you get, take it! Tell them, show them, affirm them every single day!


We encourage you to help motivate your family to have a healthier lifestyle! We believe in you and know you can do it! Another place to find tips and healthy recipes is in our, Heathy Families Handbook eBook. You can purchase it HERE! This is a great resource to use when it comes to better whole body health for your family! If you plan a meal with your family or get in a family workout, please send us a picture! We would love to see what you and your family do! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

The secret to reduce stress and stay organized for your healthy lifestyle!

Good Morning sweet friends! 

Many of you have met my dear friend and now TransFit Nutrition Consultant,  Katie Woodall. Today, I wanted to give her an opportunity to share with you her best nutrition advice and a fabulous secret! 


Hey guys! I am Katie Woodall, a Certified Nutrition Consultant for TransFit! I have loved working out side-by-side with a lot of you at the TransFit studio. It’s my pleasure to share my love for nutrition with each of you today! 

Who wants to reduce stress and stay organized??? I know we all do- so here is the solution for you — meal planning! This was one of my 2015 New Year’s Resolutions. It not only saved me time after time from asking, “What’s for dinner,” but it kept me organized at home and at the grocery store. Instead of walking into the store with no plans and wandering up and down aisles, and back across the store because I forgot something, I went to the store with a plan! And a plan can help you spend less — as long as you stick to it!

Like most people, our New Year’s Resolutions include losing weight and toning up. Well, meal planning helps with your fitness goals, too! Muscles start in the kitchen, right?! I often tell people that you can work out 6 or even 7 days a week, but until you make healthier choices in the kitchen, nothing will change! You can start by organizing your family’s weekly meals.

3 Simple Steps to Getting Your Meals Organized

1. Set aside a day and time to plan! Put it on your calendar if you have to! Saturdays and Sundays typically work best, even if it’s just 30 minutes or one hour set aside.

When you find your block of time that works best, sit down with your healthy recipes and start planning for the week ahead. Include meals for breakfast, lunch, dinner and snacks. Yes, plan your snacks! Even if it’s a protein bar, write it down! One of TransFit’s blank meal plans can prove to be very useful.

2. Stay cost conscious! If you want to save a little extra money that week, take a look at the sale papers and plan your meals accordingly. What meats are on sale? Consider which fruits and veggies are in season.

3. Create your game plan! Once your week’s planned out, you can easily make your grocery shopping list. If you’re like me, I usually incorporate 2-3 shopping trips a week for fresh produce and meat to last through the weekend. After your calendar is full, go back and organize a grocery shopping list. Try to separate your list into different sections, like produce, dairy, dry or canned goods, etc. to make shopping even easier! And also when you’re at the store, it can help hold you accountable to your list and avoiding those extra items or treats around the store!

Let us help! Are you adding “Meal Planning” to your calendar right now or wondering still how to find the time for it? I’d love to help you! Part of TransFit’s nutrition services is meal planning. So if you’d like to save time, I can take the stress of meal planning away from you! I can create fresh meal plans for you and your family, including the recipes, and add one of our newest features — grocery shopping lists! 

To make changing yours or your family's nutrition habits a breeze, let TransFit help you through the Healthy Family Meal Plan which can be found here http://www.transfitathens.com/new-products/healthy-family-meal-plan

or a Personalized Nutrition Plan found here

http://www.transfitathens.com/new-products/one-on-one-nutrition-consultation

These options and many more can be found in the TransFit shop! 


To give you an idea of what a typical, healthy family meal plan from TransFit looks like, I’ve included one here. That’s five meals a day for seven days! Also, we’re sharing a few recipes from this plan, too.


Strawberry Spinach Salad with Balsamic Fig Dressing

Ingredients: (serves 2)

Dressing -

• 1⁄4 cup balsamic vinegar

• 1 tablespoon fig preserves

• 1/4 teaspoon ground black pepper

• 1 teaspoon Dijon mustard

• salt to taste

• 1/3 cup extra virgin olive oil

Salad -

• 1 (10 oz) package of baby spinach leaves

• 1⁄2 Cup Craisins

• 1 cup Strawberries hulled & sliced thin

• 1⁄2 cup cooked, shelled edamame

• 4 oz crumbled Goat Cheese

• 1/2 cup walnuts, coarsely chopped

Preparation:
Mix vinegar, 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! 


Healthy Chicken Nuggets  

  • 6 oz. boneless, skinless chicken breast (cut into 1⁄2 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).   


 

 

For more on how we can help you organize your family meal plans, please email Katie at katie@transfitathens.com. Or if you’d like to learn more about our nutrition consulting services, log on to http://www.transfitathens.com/nutrition/.

Have an amazing weekend! 

Team TransFit

Quick, Delicious, Dairy-Free Superfood Breakfasts!

Great nutrition is just as important to full body health as fitness! Many friends struggle with getting three balanced meals a day due to the hustle and bustle of daily life! This summer I would love to feature quick nutritious meals that take 30 minutes or less to prepare! This week I'm focusing on high protein breakfasts and the first on the list is the Easy Egg White Omelette! Egg whites are a great source of protein while containing less cholesterol and fat than eggs! With a prep time of 4 minutes and a serving of 4, it is sure to be a meal that the whole family can enjoy!

TF Omelette

Easy Egg White Omelette

Serves 4 

Ingredients

  • 4 tsp. extra virgin olive oil
  • 1/2 small onion, finely chopped
  • 4 plum tomatoes, finely chopped (about 1 ½ cups)
  • 1 (10 ounce) package frozen chopped spinach, thawed, all excess water squeezed out
  • Salt (to taste)
  • Black pepper (to taste)
  • 12 egg whites
  • 2 tbsp. water
  • Nonstick cooking spray

  Instructions

  1. In a small skillet, heat extra virgin olive oil over medium heat. .
  2. Add onions, tomatoes, spinach, and a pinch of salt. Cook until the onion is soft, about 3-5 minutes.
  3. Add pepper, to taste, and another pitch of salt; and cook for another minute.
  4. Remove the spinach mixture from the heat to a bowl. Cover and keep warm.
  5. In a medium bowl, whisk the egg whites, water, and a pinch of salt and pepper until frothy.
  6. Lightly coat a medium nonstick skillet or omelet pan with cooking spray and heat the skillet over medium heat.
  7. Add ¼ of the egg whites, swirling to evenly cover the bottom of the pan.
  8. Cook until set, about 1 ½ to 2 minutes.
  9. Using a rubber scraper lift the eggs up and let the sunny uncooked egg flow underneath.
  10. Spoon ¼ of the spinach mixture onto half of the omelet, fold over, and slide onto serving plate.
  11. Repeat with remaining eggs and spinach mixture. Enjoy!

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Raspberry Vanilla Almond Breakfast Quinoa

The second of the high protein breakfasts for the week is the Raspberry Vanilla Almond Quinoa ! This meal like the omelette is quick, easy, and filling for the whole family. Raspberry Vanilla Almond Breakfast Quinoa is loaded with protein, fiber, and is gluten-free! It is also light and doesn't give you the heavy feeling that many breakfast foods can and it's easy to digest! This breakfast is guaranteed to give you lots of energy for the whole day!

Serves 4

Ingredients

  • 1 ½ cups vanilla unsweetened almond milk
  • 1 tsp ground cinnamon
  • 1/4 tsp. ground nutmeg
  • ½ tbsp. raw honey
  • 1 cup fully cooked quinoa
  • 1 tbsp. sliced almonds
  • ½ cup raspberries (or other berries you like)
  • Optional: add in a scoop of vanilla protein powder for more protein!

 Instructions

  1. In a small saucepan, add vanilla almond milk, cinnamon, nutmeg, and honey.
  2. Heat over low heat, stirring consistently until the mixture is combined and warm.
  3. Remove from heat.
  4. Place quinoa in a bowl.
  5. Pour warm milk mixture over top.
  6. Add with almonds and berries on top.

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Blueberry Cashew Bliss Smoothie

The  last delicious recipe high in protein is the Blueberry Cashew Bliss Smoothie! Not only is this smoothie delicious and can be blended in under 5 minutes, but blueberries are low in calories, rank the highest of any fruit in antioxidants, and provide 1/4 of your daily value of fiber and vitamin C! You can't go wrong with this super food and it will be sure to keep you and the family cool the whole summer! Lyla(age 6) loves this smoothie for breakfast or a snack!

      Serves 1

Ingredients

1 cup almond milk

·        ½ frozen banana

·        1 cup blueberries

·        ¼ cup unsalted raw cashews

·        1 tbsp. flax seed

·        1 cup spinach or any leafy green

·        1 tbsp. chia seed & 5 ice cubes

 Optional: 1 pitted date for added sweetener; 1 serving greek yogurt or 1 serving vanilla protein powder.

Directions

Just blend until creamy!

These three breakfasts all pack a punch of protein and are quick to prepare without sacrificing taste! Whether preparing for your family or entertaining friends you can't go wrong with these recipes! If you need assistance with healthy meal planning please email me at transfitathens@gmail.com. Visit my website at www.transfitathens.com for details about nutrition consulting.

Blessings,

Caroline

Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your body. 1 Corinthians 6

How can I get my kids to eat more healthy?

When we think of teaching our children, we often focus on lessons we can tell them and show them. For instance, being on time, completing homework, and helping out with chores around the house. These are all valuable lessons, but what we can fail to consider are the lessons our children are absorbing from our behaviors. My 3 spirited kiddos each have their own struggles, of course, but Kelly & I try our best to lead more by example not so much by words alone.  I believe the best way to get your kids to eat healthy is to focus on "everything in moderation" and leading by example! Below are some great tips to help you and your family on your quest for a healthy lifestyle! 

Family Dinner at the Ward House!

"In everything set them an example by doing what is good" Titus 2:7

  1. Model healthy habits. Children who see their parents buying and eating healthy food, as well as exercising on a regular basis, are more likely to adopt these habits themselves. 
  2. Start good habits at an early age. Help your children establish good eating, sleeping, and exercising habits at a young age so you won't have to break them of bad habits later. Try exposing your children to a variety of different flavors by mixing healthy ingredients into foods they already know and enjoy. In addition, make sure to model good behaviors like playing outside instead of watching TV so your children will adopt these habits too!
  3. Keep healthy foods at home. By keeping the pantry and fridge stocked with healthy foods, you will be more likely to cook and eat healthy foods, which in turn will make your children more likely to do the same. This doesn't mean you have to swear off all sweet foods--try frozen yogurt or frozen berries instead of ice cream for dessert and top with fresh fruit instead of sprinkles.
  4. Make eating healthy easy. Oftentimes when hungry we reach for whatever is the most convenient. Make eating healthy easy for you and your family by planning nutritious snacks in advance and having them available. Cut up veggies such as celery and carrots and keep snack sized portions in individual bags for quick snacks.
  5. Have meals as a family. Research has shown that in families who shared at least three meals a week, children were 24 percent more likely to be eating healthy foods than those in families who ate few or no meals together. The children were also 12 percent less likely to be overweight, 20 percent less likely to eat unhealthy foods and 35 percent less likely to engage in dangerous weight-loss efforts like taking diet pills and laxatives, or vomiting. As a bonus, you'll be able to connect over meaningful dinnertime conversations and save money as compared to eating out.

Here is a great recipe you can make with your family- that everyone will enjoy! My sweet friend, Gena Knox shared one of her families favorites!  You can bake in a loaf pan or mini muffin pans and add flax or chia seeds if desired.

Whole Grain Banana Bread 

By Gena Knox

Prep Time:  15 minutes

Cook Time:  50 minutes

Yields:  16 slices

1 cup whole wheat flour

½ cup plain flour

¼ cup ground flaxseed or chia seeds (optional)

¾ teaspoon baking soda

1 teaspoon cinnamon

½ teaspoon salt

¼ teaspoon ground allspice

1½ cups mashed, ripe banana (about 2 medium)

1/3 cup nonfat Greek yogurt

5 tablespoons melted coconut oil

2 large eggs

½ cup brown sugar

¼ cup plain sugar

FIRST  Preheat oven to 350°F.  In a medium bowl, combine flours, flaxseed, baking soda, cinnamon, salt, and allspice and set aside.NEXT  Using a food processor or mixer, combine bananas, yogurt and eggs.  Gradually add sugars and beat until combined.  ¼ cup at a time add flour mixture to banana mixture until combined. LAST  Pour into a greased loaf pan and bake for 50 minutes or until a wooden toothpick inserted in center comes out clean.  Remove from oven and let cool for 10 minutes.  Remove bread from pan and let cool on wire rack.  Slice and serve with fresh fruit.

Georgia Mae Knox enjoying Banana Bread!

In order to help some of my friends who wanted to start making healthy choices and modeling healthy decisions for their families, this past month I offered a January Jump Start program. It was so successful, that I have created a new program called Faithfully Fit February for the upcoming month. The Faithfully Fit February Program will include 4 workouts you can do at home, 4 weekly meal plans and recipes, weekly bible verses and inspirations, a February workout calendar, and recipes for healthy Valentine's Day snacks for only $75. If this interests you, please email me at transfitathens@gmail.com or click the PayPal link below to sign up.

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Blessings,

Caroline