Family FITness Fun

As we round out February and our Ready to Be…Engaged focus – I thought it would be cool to figure out some ways to engage your family in your FITness journey.  And what better way than to pull in some outside guest bloggers to share their expertise?

Henrik Nielsen, author of the website:  https://fits-me.co/ has also developed a great infograph exclusively for our Powerfull FITness families.  Take a peak, grab your families, and engage in BE-ing FIT together.

Check out this awesome document! I love the idea of picking a challenge for the week – that is something everyone can get excited about.

Download this document, hang it up, and lets engage in FITness together!

Thanks for the great ideas Henrik!

Printable Recipes for Kid Snacks

Hi there!fruit

We recently did a play date where all the moms brought a new recipe for the other kids to try.   Unfortunately it rained us out but we still managed to gather a few new recipes and I wanted to share them here.  Recipes include tropical energy bites, popcorn bites, yogurt bites (lots of little bites!)  Take a peek and see what you may wanna try.

Just click the hyperlink below.

Thanks to all the moms who shared ideas on how to keep our kiddos happy this summer.

 

RecipeSwapPlayDate_PowerFullFitness

Crispy Coconut Cookies

These could quite possibly be the best cookies I’ve ever made. Are they healthy….eh. But I always favor somethingcookies
home made versus a bag of cookies from the store.  At least this way I know what is in them (not to say we don’t have a box of Belvita cookies from Costco in our pantry right now.)

But seriously – so yum for lunches!

Crispy Coconut Cookies is what we are calling them.

Here’s what you need:
1 1/4 cups whole wheat flour
1/2 tsp baking soda
1/2 tsp salt
1 stick unsalted butter (melted and cooled)
1/2 cup packed brown sugar
1/2 cup white sugar
1 egg
1 tsp vanilla
1 big ole cup chocolate chips
2 cups rice krispie cereal
1/4 cup coconut shreds (optional)

Here’s what you do:
1. Preheat oven to 350
2. In one bowl mix together the flour, baking soda, and salt.
3. In another bowl (and I did this by hand but you can mix with mixer), mix sugars and butter together.
4. Add in the egg/vanilla to the sugar mix.
5. Then add in the flour and stir together.
6. Add the chocolate and coconut and stir some more.
7. If using a mixer, now switch to stirring by hand and mix in the rice krispies gently so you don’t squish them all!
8. Cover and put in fridge for at least 10 minutes but you can do it for longer if you want.
9. Place on greased cookie sheets (I had to use two,made 2 dozen cookies) and bake separately for 11 minutes.

SOOOOOO yum!!!!!!

New favorite. I will not tell you how many are left!

Original recipe here:  http://www.thespicedlife.com/2010/02/crispy-chocolate-chip-cookies.html

Blueberry Muffins with Greek Yogurt

Again, pardon my Greek yogurt fix.  I just love that there are so many options out there where I can add in a dollop of Greek yogurt and instantly up the protein count.

I stumbled upon these little gems and thought they would be a great addition to our breakfast rotation since we:

  1. have a Costco sized tub of yogurt
  2. have a fresh blueberries from my CSA box

Here’s what you need:

  • 1 cup whole wheat flour – Using this made it dense so if you want a lighter muffin do a mix of all purpose and whole wheat or just all purpose
  • 1 cup old fashioned rolled oats
  • 1 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp ground cinnamon
  • 1/4 tsp salt
  • 1 large egg
  • 1 cup plain Greek yogurt
  • 1/4 cup honey
  • 2 Tbsp sugar
  • 1/4 cup milk
  • 2 tsp vanilla extract
  • 1 cup frozen blueberries

Here’s what you do:

  1. Preheat your oven to 350F and prep your muffin tin with liners or spray!
  2. Combine the flour, oats, baking powder, baking soda, cinnamon, and salt.
  3. In a different bowl, beat the egg then add in the yogurt, honey, sugar, milk, and vanilla, and mix it up until it is really combined.
  4. Add the wet ingredients to the dry ingredients, mixing gently until just combined. Toss the blueberries in 1 Tbsp of flour to prevent them from bleeding or sinking to the bottom of the muffins, and fold them into the batter. (I loved that tip and have never thought to do that!)
  5. Divide the batter into the 12 muffin tins.
  6. Bake for about 20-22 minutes until they are firmed up and a tooth pick inserted in comes out clean.  Let them cool for about 5 minutes and then transfer them to a wire baking rack (or your mouth!)

So yum.  I think these will be good with a quick reheat in the microwave in the morning and a slab of PB on top for extra protein! Yum!  Oh and bonus – I added up the calories for you.  If you make 12 muffins, each one will be 140 calories. Boom!  Less than a standard granola bar and packed with clean ingredients and extra protein.

Enjoy friends!

Oh! Check out the original recipe here!

 

Five Ingredient Banana Bread

real foodAs many of you know, I’ve been trying to self diagnose some tummy troubles. I’ve settled in on dairy being a culprit.  I’ve always struggled with digesting dairy and this seemed like a logical place to start.  After about 3 weeks of being dairy-free, I’m feeling a bit better. I’m not 100% like I wanna feel yet, but I can certainly see the improvement.

That being said – snacks can be limited when you aren’t taking in dairy.  Bye bye my Greek yogurt, cheese sticks, cottage cheese.

 

Ahhh! So I’ve been on a mission to find some dairy-free alternatives.  I’ve been mostly doing hummus or guacamole in the mornings with veggies and then a dairy free muffin for afternoon snack with a drizzle of peanut butter.

After about 3 weeks of eating this way and really not taking in many processed snacks, I decided to grab a protein bar yesterday on my way out to teach an afternoon class. Yall. That thing rocked my world. I felt YUCK all afternoon.  I realized – my body really does best with snacks that are home made where I can control the ingredients. So now I’m on the war path for even more clean, healthy snacks.

Enter:  my new fave banana bread.

It was so easy to throw together and I was surprised at how yummy it turned out.  I think it will be perfect for an afternoon snack for me or quick breakfast on the go for the kids.

Here’s what you need:

  • 3 smashed bananas
  • 1/2 cup whole wheat flour
  • 1/2 cup smooth peanut butter (or almond butter)
  • 1/3 cup pure maple syrup (well the original calls for 1/2 but I ran out and it tastes just fine!)
  • 1/4 cup chocolate chips (optional but not really optional am I right!)

Here’s what you do:

  1. Preheat the oven to 350 and grease a bread pan.
  2. Combine all the ingredients and mix until well incorporated.
  3. Pour the batter into the pan and bake for 25 minutes or until golden!
  4. Remove from the oven and let it cool.

I would recommend storing this yummy guy in the fridge.

I used a calorie counter to figure this up.  I had to divide my bread into 10 slices.  They seem kinda tiny but because of the nutrient dense content, the tiny slice is quite filling.  If divided into 10 slices you are only looking at about 190 calories/slice. That is how much I use for my afternoon snack because it powers me through to dinner.  So that is perfect – and way more clean than a 190 calorie granola bar with tons of stuff in it. This has 5 things in it.  And is around 190-200 calories which is PERFECT to power me through to dinner and keep me from binge eating the kids’ gold fish snacks at 5:30 pm.

Win!

Enjoy!

Chocolate Chip and Banana Muffin Minis

I’m kind of on a Greek yogurt kick right now. I buy it in big tubs at Costco so I like to have alternate uses besides just the – eat a bowl of yogurt idea.  I have a few recipes I want to share. This one is super special though because it comes from my friend from way way way way back. Like – we were in the nursery together.

We’ve sh
ared a lot. Now we are sharing recipes.  Here is a picture of her recipe – I jsut love that it has notes and smears all over it. When that happens – you KNOW it must be good!

So take a peek at the recipe but then also check out her notes:

  • I don’t put any of the white sugar
  • I cut the brown sugar down
  • I use almond milk
  • I also stick in a blob of Greek vanilla yogurt.
Molly says, “They are yummy! I double this and use mini muffin tins (only takes 8-9 min to cook). Then I freeze them and they eat them for breakfast almost every day for a couple weeks!”
What an awesome idea for an on the go breakfast or a quick afternoon snack.
Gonna make a batch this week for sure!
 recipe

French Toast in a Cup

Print

This was a fun thing to make and I even let the kiddos help. They got a kick out of it. I personally like to go ahead and make two of these because the recipe calls for 1/2 of an egg (if making only one) and I have no idea how to do that. When we have some eggs we need to use up in the house – this is a fun option.

Here’s what you need:

  • microwave friendly mug
  • 4 slices bread (I use whole wheat)
  • little bit o’ butter
  • 3 tablespoons milk (any kind will do)
  • pinch of cinnamon
  • dash of vanilla
  • powdered sugar (optional BUT not really!)
  • syrup

Here’s what you do:

  1. Melt the butter in your mug and swirl it around to coat!
  2. Take your bread and cube it.
  3. Put 2 slices of bread cubes in each mug. Smush it around a bit but don’t compact it because we want the liquid to b able to move around.
  4. In a separate bowl whisk together the egg, 3 tablespoons of milk, sprinkle of cinnamon, dash of vanilla.
  5. Pour half of hte egg mixture into each mug and let it sit a bit so it will soak down in.
  6. Microwave each mug for about 1 minute. Take it out and check. If there is still a bunch of runny liquid cook more at about 10-15 seconds per increment.  I overcooked ours once and it isn’t yummy that way – makes the bread hard.
  7. Now the fun part – add syrup, powdered sugar or whatever else your heart desires (fruit, cool whip!)

Enjoy a fun breakfast that makes everyone happy!

 

Crepes – Don’t be Scared

PrintI’ve always been scared to make crepes. They sound too fancy. If you haven’t met me – I am NOT fancy.  But when my FITness accountability partner sent me a recipe – I knew I had to try it. She is great not only for pushing me in my fitness goals but all kinds of other goals as well.  So bonus tip: get a group of FIT friends because it will enrich your life in so many ways.

I digress…

So today seemed like a good day to check it out crepes. I figured worst case scenario I could just give them cereal if this was a big fail.

Here is the original recipe link but I took a few liberties based on what I had in the pantry.

The original recipe makes 16 crepes. My friend – well she has 8 kids. She needs 16 crepes. I cut the recipe in half because I most certainly do not need 16 crepes.

Here’s what you need for cutting it in half so double if you need more.

Oh and I think I made mine way too thick because I definitely didn’t get 8 crepes from it.

  • 1 egg
  • 1/2 cup milk (I used 2%)
  • 1/4 tsp vanilla extract
  • 1/4 cup cornstarch
  • 1/4 cup flour (I used whole wheat)
  • 1/2 tbsp oil
  • 1 tsp sugar
  • a little more than 1/4 tsp baking powder
  • 1/8 tsp salt
  • dash cinnamon

Here’s what you do:

  1. Mix all the above together and refrigerate for about 20 minutes. So I made it when I got home from the gym.  I popped it in the fridge and when the kids woke up, it was ready to bake!
  2. Grease a pan (small is good if you have it) with butter and then drop a little less than 1/4 cup of the batter in.
  3. Cook for about 30-45 seconds until the edges are dry and the crepe is brown on the bottom. Flip and repeat!
  4. Pull off the pan and top with whatever your heart desires. Today we had blueberries, bananas, and a bit of peanut butter. We sprinkled with powdered sugar and topped with a dollop of cool whip. BECAUSE – well why not? It is FRIDAY FUN DAY in our house.  You could use greek yogurt and fruit or pb/banana or apple/cinnamon or nutella and strawberries. Really the options are limitless.
  5. Fold and eat!

I hope your littles (and you) enjoy this as much as we did!

Happy baking friends!!

 

Sneak in the Veggies with Zucchini Bread

PrintOk yall, Jackson is a super picky eater. It is TOUGH to find things he likes and things that he will eat without me going “take a bite, take a bite repeat repeat repeat.” So…when I stumble upon something he likes I legitimately jump for joy.  When that “something” has veggies inside – I DO A BACK FLIP!

One of our awesome moms posted this recipe for zucchini bread this weekend and since we had a lot of zucchini from our CSA box from Nalls Produce – I decided – why not?!  I did take a few liberties with the recipe but I plan on using it again and again. What a sweet way to up the veggie intake for my little guy (and ps – everyone else loved it too!)

Here’s what you need:

2 cups of zucchini (I had chunks in my bread so you can do this how you want – slice, dice, chop, shred etc)
3 cups of white flour or spelt flour (I used whole wheat)
3 eggs (straight from Nalls!)
1 1/2 cups of sugar (I used brown)
1 cup of oil
1 tsp. of baking soda
1/2 tsp. of baking powder
1 Tbsp. of cinnamon
2 Tbsp. of Vanilla

I also added about 1/4 cup applesauce b/c my mix seemed a bit dry.

I then added couple handfuls of chocolate chips. YUM!

Here’s what you do:

  1. Preheat to 350.
  2. Combine dry ingredients.
  3. Then add in wet ingredients and mix.
  4. Put in a bread pan (I used one and it made one huge loaf but you could use multiple small ones too!)
  5. Bake for 45-75 minutes. Mine took about an hour b/c it was such a thick big loaf.

Seriously – delicious.  I love how our boot camp moms give me so many new resources.  And I ABSOLUTELY love when they are hits with the kids.

Thanks for the recipe Jessie!  Try it today guys – you won’t regret it!

Guest Blogger: Kid Nutrition: Part 4

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Monday, we talked about Ellyn Satter and the division of responsibility in feeding.  We then had a two part series about modeling behavior and evolving Meal Times within the household.  Today, we answer some of your questions and as you’ll see, as frustrating at it may be, questions lead to other questions-this will provide a quick synopsis of possible solutions but please reach out for direct counseling to address your family in particular–this is not a one size fits all remedy machine!!!

Q:  My kids are tiny, way smaller than their classmates; should i start supplementing with stuff like PediaSure?

A: This question is best approached with other questions:  Are they still growing at their own rate? How are they eating? It is best to try to not focus on comparing them to others and just on their own growth curve. If they are ‘underweight’ focus on increasing good fats in diet (i.e. peanut butter, avocados, etc.) and 3 servings of protein a day (protein=lean meat or greek yogurt, serving=palm sized).

Q:  How many days can your 2 year old go without eating vegetables before you need to worry? 

A:  I suggest continuing to keep cycling in familiar veggies while adding new ones, experimenting with different forms (i.e. raw, cooked, steamed, roasted, etc.).  Find something they love and put/hide veggies in that, for example if they love peanut butter sandwiches, stick a few veggies in there (without drawing attention to them); you can also try sneaking veggies in smoothies or sauces.  You may also want to try using dips or peanut butter with raw veggies.  Supplement with vitamins if needed.

Q:  How much protein should kids have?

A: 3 of their palm size portions.  Encourage them to keep trying a variety of meats, eggs, fish for best protein intake.

Q: Good snacks and lunches to send to school for teens who will only carry a paper bag?

A: Snacks–Carrots and other veggies should hold up well in a paper bag.  You could pack carrots, pretzels or crackers with peanut butter dip, meat sticks/summer sausage (cured meat will hold up fine for half a day unrefrigerated but you will not want to pack every day due to high sodium intake), nuts, make your own granola/gorp/better yet have your teen make it so they can pick what items to include.

Lunches–meat, tomato, lettuce or kale for sandwiches–you can put mayo or mustard in a packet not directly on sandwich so it doesn’t get soggy; Almond milk is a great drink to include and it comes in non-refrigerated to go boxes (almond milk has less sugar, more calcium, and no casein-protein in dairy milk that is difficult for the human body to digest).

Q: How can we, as parents, build our immune system up?

A: Stay away from sugar, caffeine, alcohol-which all suppress the immune system.  Let your body recover and rest by getting 8 hrs of sleep a night, stay away from dairy products which build mucus, drink half gallon of water a day minimum (aim for 3/4gallon), choose veggies over fruit, consume at least 3 servings of soluble fiber (beans: garbanzo, lentil, kidney, black, refried, etc.) a day, increase vitamin C intake (can take up to 10000 mg/day), use saline spray, keep your body warm with a scarf around your neck at all times and socks on your feet, avoid stress however possible and hang wet clothes in your bedroom to add humidity.

Don’t forget–these answers were quick answers for the purpose of this blog but there is a much more in-depth explanation involved and these may not be solutions that work for your situation. Please reach out for direct counseling to address your family in particular–this is not a one size fits all remedy!!! I have enjoyed this series and I hope you have as well; hopefully you have gained some new practical information to implement within your home.  Let me know how you are doing with all of this information–I’m here to come alongside you and your family to empower and encourage to your own happy and healthy household!


Join us Saturday, March 5th for our very first Make and Munch: A one hour DIY class where moms and kids together learn about healthy snack prep and practice on a few new treats. Everyone will leave with new information and some tasty samples! Sign up for your space (price includes you and a child) by going to the shop page and selecting “Events”.MakeandMunch-flyer


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