CALLING ALL BUSY PEEPS!!

I am looking for up to 10 busy mama's OR working professionals who want to lose 10-15 pounds in 30 days to join my BUSY PEOPLE GET FIT GROUP that starts MONDAY, June 8th!

Being a mom is hard. I won't lie and say that its easy to manage it all plus make time for myself. I do it though. I make the time to workout and to meal plan and do the little things that allow me to be better. When I exercise and feed my body and soul the good stuff I FEEL better. And I am a better wife, mother... and friend because of it.

My May 11th group is ROCKING and those women are kicking some serious butt! Each and every one of them are busy. Some are moms, others are working professionals but they all have something in common; they WANT to feel better and they are making the time to do so. It can be done!
This is why I am opening up another challenge group this month.

This is not a quick fix. This is a lifestyle plan that will be based on YOUR health and fitness goals. Together we will create a plan that will fit YOUR LIFE with a focus on balance and moderation.
In this group we will talk about HOW to fit a healthy lifestyle into your already BUSY life. I'll provide recipes, meal plans, support and 1:1 coaching throughout the entire group. AND there will be some cool gifts for a few lucky winners :)

 Fill out this application to be considered!
    <<< CHALLENGE GROUP APPLICATION >>>

This is expensive?

When I first heard about Shakeology I laughed at the price. It seemed so outrageously expensive until I really took a look at the ingredients. That's when I realized the value I was getting.

Shakeology is simply nutrition simplified. It's made with over 70 super foods with no artificial ingredients... I'll stop there and just SHOW you the nutrition value you are getting.

In one shake you are eating the nutrition equivalent of---

A bowl of exotic fruit  $4.40

4 cups of broccoli $3.94

7 whole carrots $1.99

10 cups of raw cauliflower $4.30

3 cups romaine lettuce $2.99

4 cups of uncooked mushrooms $8.97

3 raw onions $2.91

A cup of peas $1.09

4 cups of red radishes $5.16

4 cups of nonfat yogurt $3.49

PLUS

A shot of wheat grass $1.95

Now that is a lot of food! Can you imagine eating ALL of that? No I can't. 

I can however drink ONE shake per day that will help me lose weight, build energy and feel good. Not to mention this shake comes in a variety of flavors (chocolate, strawberry, vanilla, greenberry plus vegan chocolate and tropical strawberry). 

Now let's talk price. In one shake you would need to eat all the food mentioned above which totals $41.19 FOR ONE MEAL!!! Now that's an expensive meal! OR you could get the same nutrition with the ease of making it in 60 seconds for $4.33. That seems pretty reasonable doesn't it? Throw on the fact that you can get a discount to decrease the price even further and you are looking at the best shake for the value on the market.

Want to learn some more information? Feel free to contact me with any questions :)

Reeces Cups are Healthy?!?!

Don't you just LOVE when people play on words... I'll admit-- Reeces aren't healthy BUT I have a tasty recipe that tastes just like it but 1000% better for your health!! 

Today's Tasty Tuesday recipe is---

Reeces Cup Shakeology!!!

1 scoop chocolate Shakeology

2 tsp. peanut butter

2 tsp. honey (I normally just wing it)

12 oz. water

4 ice cubes

Blend and ENJOY!!!

***

As always you can adjust the water and ice according to your liking. 

For a thicker shake, add more ice.

For a creamier shake, use 1/4 cup milk (almond, rice, skim). The more milk you add the creamer it gets!

*** 

You are Strong.

Be strong against your excuses.
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Be constant in your efforts.
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Be proud of yourself and how far you've come....
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Be in love with the journey.
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Be determined to never give up.

Just be-
happy, healthy and strong

Memorial Day Weekend!

HAPPY MEMORIAL DAY WEEKEND!!!

This weekend is all about remembering all of our fallen solders and is generally accompanied by good food, celebrations and a 3 day weekend. When I was younger, my family would always do huge cookouts and spent time together. Many of my family members served so it was a special weekend for them. Now that we are so far from family, we generally try to get together with some friends or just stay home and do a mini cookout of our own.

As always cookouts and family gatherings brings yummy food that totally doesn't help our diets out! From the mayonnaise pasta and potato salads, the sweet and sour meatballs, baked beans, cheeseburgers. hot dogs and pounds of cookies, pies and chocolate, I get that its so hard to eat well, never mind sticking to your portions! I mean who can resist snacking here and there when the food SMELLS soooooo good!?

This year we decided to make it a little healthier but still just as yummy. Of course it made it easier that we #1 live so far from family so huge cookouts are not available and #2 it has been an extremely RAINY weekend which isn't really suitable for outdoor cookouts anyways. Anyways, one of the things we decided on was Steak Kabobs!!! I love grilled steak and veggies so this is right up my ally.

Picture of our first attempt at Steak Kabobs! It was the
perfect meal and even better as left over the next day!

To start we needed a marinade for the meat! I stumbled upon this recipe on Food.com and it was pretty awesome! You can tweak it to your tastes but make sure you marinade the meat in it for at least 6 hours, overnight is the best :)

-----------------------------------------------------------------------
***Beef Kabob Marinade***

Ingredients
Yield 3 1/2 cups

1 1⁄2 cups oil
3⁄4 cup soy sauce (can use low-sodium)
1⁄4 cup Worcestershire sauce
1⁄2 teaspoon salt
3 tablespoons chopped fresh parsley or 2 teaspoons dry parsley flakes
1 teaspoon fresh ground black pepper
1⁄2 cup wine vinegar (I used white)
1 -2 tablespoon fresh minced garlic (or to taste, I used 1T)
1⁄3 cup teriyaki sauce
1⁄2 cup honey (do NOT use any substitutions use only honey)
2 small green onions, chopped (optional)


Directions

Put all ingredients except the green onions into a bowl and whisk vigorously for about 30-40 seconds (you can also use a blender!)

Mix in in green onions.

This recipe makes 3-1/2 cups of marinade, but may be stored in the refrigerator tightly covered in a glass container for up to 3 weeks.

*NOTE* marinate the beef, pork or lamb for 8 hours or up to 24 hours chicken up to 8 hours.
-----------------------------------------------------------------------

Once we were ready to assemble the kabobs, I just cut up the veggies. We used peppers (all colors), an onion, and whole baby Portobello mushrooms. We chopped them into bigger squares and the mushrooms in half.

Line up of the kabob went something like this:

steak-pepper-onion-mushroom-steak-pepper-onion-mushroom-pepper-steak-onion, pepper, mushroom-steak

START WITH STEAK- END WITH STEAK as my hubby would say :) Can't you tell we are meat eaters here!?!

We ended up bringing these kabobs to our friends house on Saturday and they were a hit!! Juicy and tender and grilled to perfection! It was the perfect way to control portions and get in your vegetables!

PLUS we had left overs so tomorrow night I'll take the meat and veggies off the skewers, heat it up and serve it over brown rice. Simple and easy meal made from our Memorial Day feast :)

Kabobs are awesome, just sayin' :) HAPPY GRILLIN'!!!!!

Change Your Mindset; Change Your World

I can remember first signing on as a coach a little over a year ago, seeing all the top coaches and thinking that I could never make it. I said I wanted to but my mind never truly believed it. All the fear and doubt kept swirling around in my head which created this huge road block in my business. I had my fair share of ups and downs and learned what it felt like to regret not going after what I really wanted. It was truly heartbreaking. So at the beginning of this year, in J...anuary, I decided enough was enough. I refused to let my fear of failure hold me back. I set huge goals and dove in.
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Since then I have pushed myself out of my comfort zone and worked hard towards my goals. And you want to know what? I've met my goals ever since. It was my mindset I needed to change. I needed to BELIEVE that I could do it. I needed to throw my hands up and say "WHY NOT ME?" and just go for it without over thinking it.
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Beachbody has helped me in so many other ways than just my physical transformation. I am stronger mentally and I feel confident in myself and my abilities to be a mother, wife, friend, and a coach. This little business I started has allowed me to fully pay for BOTH of my student loans each month. I can also buy groceries and not worry about going over budget because I know my Beachbody money is there. It FEELS amazing to be able to PAY for my debt again. Each month my income grows and that's not even the best part. The best part is the people I get to work with everyday. They are what make it enjoyable and FUN.
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So why I am telling you this? I know what it feels like to have no confidence or purpose in life. I know how draining motherhood can be when you feel depressed. I know how financial struggles can put a pit in your stomach so huge it feels like you're going to throw up. I've been there and I want to do everything in my power to help you get out of that vicious cycle.
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I am looking to mentor 5 women this month who want to run their own business and finally have CONTROL over their future. I will teach you everything you need to know and guide you through. Together, we will create a team and TOGETHER we will succeed. You don't need to be a nutritionist or have any fitness background. We are accountability coaches who support, motivate and teach others the things we have learned through our own life experiences.
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To be considered for one of the five spots please fill out this form and I'll be in touch!
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https://jaclyncrowellfitness.wufoo.com/…/beachbody-coachin…/

15 Snacks on the GO!

Ready, set, GOOOOOO

You have planned everything for your vacation from the clothes and the activities but what about the food you will eat while traveling to your destination? Its so easily over looked but one that definitely shouldn't be. We face so many fast food signs with their super size this and that not to mention the the dreaded "toy" that all the loved fast food chains give out so its hard to steer clear. I understand that. BUT there is a better way. PLANNING your snacks and packing a cooler for lunches is SO much better for you and will save you money. Here is a list of 15 road trip foods that will keep those hunger pangs at bay AND most of them can be taken on a plane as well!

1. Fruit
Fruit’s fiber and high water content will help keep you full and hydrated as you travel. But, unless you want a messy car, it’s best that you either choose fruit that doesn’t have a stem, a pit, or an outside covering—namely, blueberries, figs, and grapes—or prepare fruit ahead of time and place it into Tupperware containers. Strawberries, banana slices, peaches, and nectarines are great for this.
Calories per serving: 85–105

2. Kale Krunch
They’re low in calories, high in vitamin A, and totally addictive. Plus, they’re flavored with ingredients like organic olive oil and organic chia seeds.
Calories per serving: 110

3. A Better Nut Butter and Jelly
The trouble with most sandwiches is that they require a cooler…unless you like eating warm chicken salad. Peanut (or any nut, frankly) butter and jelly is one that doesn’t. Make it with whole-grain bread (Ezekiel 4:9 is great), an all-natural nut butter, and all-natural fruit spread like St. Dalfour to up the health factor.
Calories per 1/2 sandwich: 150 (varies depending on ingredients)

4. Shakeology Packets
Want to take your Shakeology on the road? Just mix a single-serving Shakeology packet (available in Chocolate, Vanilla, Greenberry, Chocolate Vegan, and Tropical Strawberry) with water and shake!
Calories per serving: 160–170

5. Eggs
You might find the idea of taking eggs with you on the road a little odd, but hard-boiled eggs are great for a quick power-up. Plus, they’re loaded with B vitamins, which may help keep tempers cool on long trips.
Calories per serving: 78

6. Homemade Energy Bars
The bulk of prepackaged bars sold at gas stations or convenience stores are loaded with sugar, preservatives, and empty calories. These homemade bars can be made in minutes and contain only good-for-you ingredients like fruit and nuts.
Calories per serving: 124

Ingredients:
1 cup whole pitted dates (or prunes)
1 cup dried fruit (like apricots, prunes, figs, raisins, cranberries, blueberries, or cherries)
1 cup chopped nuts (or seeds) (like almonds, walnuts, cashews, sesame seeds, flax seeds, chia seeds, or sunflower seeds)
2 scoops Shakeology, any flavor

Preparation:
1. Place dates, fruit, and nuts in a food processor. Pulse for 1 to 2 minutes; scrape sides of bowl.
2. Add Shakeology; process for 2 to 3 minutes, or until mixture becomes tiny crumbs that can come together to form a loose ball.
3. Line an 8 x 8-inch pan with cellophane. Press mixture into pan until flat. Cover tightly and refrigerate for 1 hour.
4. Cut into 12 bars. Store in refrigerator.

Tip: For additional flair add one or more of the following: ½ tsp. rum extract, ½ tsp. cinnamon, 1 Tbsp. raw honey, ½ tsp. vanilla extract, 1–2 oz dark chocolate chips, or 2 tsp. grated fresh ginger. Adding any of these items may change the nutritional information.

7. Nuts
Nuts are highly caloric, but they’re also high in healthy omega-3 fats and travel well. Choose raw, unsalted nuts like almonds or walnuts that don’t require you to dispose of a shell.
Calories per serving: 130–180

8. Spiced Nuts
Deepen the flavor of nuts by roasting them with spices. This recipe that combines cinnamon, cayenne, and cumin with a touch of honey will keep you away from the store-bought trail mix.
Calories per serving: 120

9. Baby Carrots
Maybe we’re weird, but we think baby carrots are fun to eat, and they don’t make a mess! They’re sweet on their own, or you can combine them with hummus for a yummy, crunchy treat.
Calories per serving: 30

10. Split Pea Crisps
Peas are really good for you thanks to their fiber and vitamins A and C. But, good luck getting your kids to eat them on a road trip. Unless…you disguise them as a crunchy snack. These split pea crisps from Whole Living combine peas with just a touch of olive oil and salt.
Calories per serving: 55

11. Other Vegetables
It’s a classic for a reason. Slice up your favorite veggies—snap peas, cucumbers, cherry tomatoes, and celery all travel well—and pop them into a sealable container. Persian cucumbers are also a yummy single-serving snack.
Calories per serving: Less than 20

12. Dried Fruit
On day 2 of the road trip, when you’ve run out of regular fruit, try dried fruit. It’s higher in calories by volume than fresh fruit, so just be mindful of how much you eat and look for options without sulfites, but it’s better for you than a candy bar. Or a Fruit Roll-Up.
Calories per serving: About 150

13. PopChips
This is probably the least healthy option on this list since they’re made with potato flour and not whole potatoes, but you could do a lot worse. Plus, they’re a Tony Horton–approved road trip snack. Original PopChips contain just potatoes, salt, a touch of rice flour, and oil, so you can feel like you’re snacking on chips without loading your body up with who knows what.
Calories per serving: 120

14. Seeds
Though high in calories, seeds are high in heart-healthy magnesium and protein. Plus, cracking pumpkin or sunflower seeds open will keep your hands (if you’re not driving!) and your mind busy while you’re on the road. They can be high in sodium, so just take a look at the sodium levels or consider roasting your own.
Calories per 1/4 cup: About 160

15. Spicy Baked Chickpeas
Chickpeas, garbanzo beans, little weird things that come in a can…whatever you call them, these little nuggets of goodness are high in fiber and will help keep you full. Try this road-friendly recipe for them.
(7 servings, 1/4 cup each)

Ingredients:
1 15-oz. can garbanzo beans(chickpeas)
1 tsp. olive oil
1 pinch cayenne pepper
1/2 tsp. garlic powder
1/2 tsp. ground cumin
1/2 tsp. sea salt

Preparation:
1. Preheat oven to 400° F
2. Rinse canned garbanzo beans and let them drain well in a colander for several minutes.
3. Toss the beans in a small bowl with olive oil, cayenne pepper, garlic powder, ground cumin, and sea salt
4. Bake on a foil-lined sheet for 40-45 minutes, stirring every 10 minutes.

Calories: 187

11 Ways to Boost Your Confidence

Confidence has always been a struggle for me. I had such a low self esteem that it ruined relationships and even stunted my growth because I believed I wasn't good enough. I've got news for you. YOU are good enough! You are beautiful on the inside and out. Now it's just time to BELIEVE it! Here are some ways you can boost your confidence...

1. List Positive Things About Yourself
Write down at least 10 things you like about your body and who you are. This could include your eyes, the silver streak in your hair, your strong calves, your kindness, or your sense of humor. Then take a picture of the list with your phone and save it so you every time you’re feeling not so hot, you can take a look at it.

2. Focus on Your Progress
When it comes to your body, focusing on what you think is a problem area is just going to make you feel worse. Once you’ve acknowledged what you want to work on, focus on your progress and celebrate your accomplishments! 

3. Stop listening to the Negative Comments.
When you start to feel better about yourself, some people around you might not be comfortable with your new attitude (or look) and they could start to get a little…mean. If these people are meaningful to you, we don’t recommend dismissing them out of your life entirely, but if you can, try to distance yourself from them or chat with them about why they need to stop.

4. …And Find People Who Motivate You
There are so many people out there who are inspirational. Follow them on Instagram, Facebook, Pinterest, whereever! Feed off their positivity and let them motivate you. You probably even have some positive people in your life, get out there and spend more time with them!

5. Move
If you’re finding yourself heading towards an emotional ditch, get moving. Go for a walk, Press Play on a Beachbody workout, just move. Doing so will help the endorphins kick in and help your brain get back on the right path.

6. Wear Clothes That Accentuate Your Shape
Wearing baggy clothes can make you look bigger than you are. Instead, dress in ways that flatter your body type using these tips. And, ladies, make sure to get a bra that fits properly. An ill-fitting bra can make even the best outfit look less than stellar.

7. Talk to Yourself- NICELY! 
This one might feel a little weird, but especially if you’ve been engaging in negative self-talk (“My love handles are huge,” “I hate my hair,” “I don’t like my legs,” etc.) it’s important. The next time you look in the mirror, I want you to say (or at least think) something positive about your body or your features. Can’t think of anything positive? Fake it until you make it. Even though it doesn’t feel genuine, forcing yourself to be positive will get your brain moving in a healthier direction.

8. Pamper Yourself
Do something kind for your body. My go-to is a long, hot bubble bath. But you could enjoy a massage (which after all the working out you’ve been doing is going to feel incredible), try a new haircut, or get a manicure. By taking some time for you, and doing something that makes you feel physically great, it’ll help you’ll feel emotionally great too.

9. Help Others
One way to take the focus and pressure off of you is by helping others. Volunteering or helping a friend in need feels good and helps you connect with others in your community or with those you care about.

10. Smile
Not only does smiling look good on the outside, it actually releases endorphins that make you feel good on the inside. Plus you will look so much more attractive and kind to strangers!  So SMILE-- a lot! 

11. Accept a Compliment
When someone gives you a compliment, receive it graciously. Responding to a compliment with something self-deprecating is not only negative, it also strips the joy away from the person giving it to you. Accept the love you’re getting. You deserve it.

If you implement some of these tips into your everyday life soon you will begin to see the difference in your confidence and self imagine. We are the worst critic to our bodies. Don't let yourself stand in the way, or anyone else for that matter. 

Tasty Tuesday- Orange Creamsicle

Summer is coming and who doesn't LOVE an orange creamsicle? This is a healthy treat sure to satisfy your sweet tooth WITHOUT feeling guilty. Actually you can be PROUD because Shakeology packs a punch of over 70 super foods from around the world that are proven to make you feel better!

Orange Creamsicle

1 scoop vanilla Shakeology
1/2 cup 100% orange juice (NOT from concentrate! Read the labels!)
1/2 cup unsweetened almond milk (I normally buy Silk unsweetened vanilla almond milk)
8oz water
3 ice cubes

Blend and ENJOY!!!


***

As always you can adjust the water and ice according to your liking. 

For a thicker shake, add more ice.

For a creamier shake, use 1/4 cup milk (almond, rice, skim). The more milk you add the creamer it gets!

*** 

Tasty Tuesday-- Almond Mocha Chiller

This is for the coffee and almond lovers out there!! 

Almond Mocha Chiller

1 scoop chocolate shakeology

1 tsp. almond extract

1 cup coffee, chilled

4 ice cubes

12 oz water

* Blend and ENJOY! 

As always you can adjust the water and ice according to your liking. 

For a thicker shake, add more ice.

For a creamier shake, use 1/4 cup milk (almond, rice, skim). The more milk you add the creamer it gets! 

8 Healthy Condiments

Lets talk condiments... this topic can be pretty tricky since there are SO many out there. From ketchup to salad dressings you can find the right flavor to change up those healthy foods you are eating. You DON'T and SHOULD'T have to eat bland foods just because you think your new clean eating diet says so. It totally doesn't so please, PLEASE don't kill yourself trying to cut out all flavor.  Sure, if you really want to move the needle on the scale, you're going to have to cut out a lot of fat, sugar, and sodium, but that doesn't mean your new regimen of steaming, blanching, and boiling has to condemn you to a life of bland eating. Many condiments can spice up your cuisine without adding any calories, and in some cases, they can even accelerate your weight loss! Here are eight of our favorites.

 1. Ketchup

 Until recently, ketchup had been the king of the condiments. Americans have found very few meals that couldn't be improved by being drenched in tomato-ey goodness. And ketchup has quite a number of healthy properties. It's chock-full of lycopene, one of the most potent antioxidants around. The only problem is that most brands are also chock-full of sodium, high-fructose corn syrup (HFCS), and sugar, which substantially defrays the health benefits of the tomatoes. But more and more ketchup manufacturers are offering low-salt, low-HFCS brands; and if you can get your hands on them, you can drench your favorite meals with nutritional impunity. Or for the culinarily inclined, you can make your own ketchup and add the amount of sugar and salt that is right for you.

Bottom Line: Look for organic brands that are low in sodium, contain no high-fructose corn syrup or buckets or sugar.

 2. Mustard

 This sharp paste made from the crushed seeds of the mustard plant comes in colors ranging from yellow to brown and in sharpness ranging from tangy to eye-watering. Mustard has practically no calories or fat to speak of, and even if it did, a little goes a long way. After all, it is one of the only condiments to be weaponized. It is worth checking the labels as some are high in sodium and others can add sugar or oil for flavor and texture, but generally, mustard can be consumed guilt free—as much as your palate can handle. There are lots of gourmet varieties with ingredients like horseradish, white wine, or jalapeños added for extra zest.

Bottom Line: READ THE LABELS! Also this is a FREE food for the 21 Day Fix!

 

 3. Salsa

 In the last decade or so, salsa has overtaken ketchup as the number-one condiment in America. There are literally thousands of different kinds of salsas, though most contain tomatoes, onions, and peppers as their base. Very low in calories and high in flavor, salsas are a great accent to any dish, but as with all commercially prepared items, attention should be paid to the levels of sodium and high-fructose corn syrup. It's a pretty easy thing to make yourself. A simple pico de gallo can be made by combining diced tomatoes and onions with minced cilantro and jalapeño and marinating those ingredients in lime juice. Make a big bowl on Sunday and have a healthy snack or sauce all week long!

Bottom Line: Stay away from jarred salsa. In the fruits and veggie section in your grocery store, they normally have FRESH salsa. Check the ingredients to make sure there are no added sugars or crazy sodium levels but many times there are just fine. Or make your own. Its simple and YOU can control what it is in!

 4. Hot sauce

I really don't use this condiment as much BUT I always have it in the house just in case! A little bit of hot sauce gives a ton of flavor with practically no calories, and the capsaicin (the "burning" component in chili peppers) is even believed to boost your metabolism. As always, keeping an eye on the sodium content is advisable.

Bottom Line: If you want HOT, use it!

 

 5. Soy sauce

 Needless to say, this isn't a very good part of a low-sodium diet, but there are low-sodium versions available (although low-sodium soy sauce has through-the-roof levels of sodium compared to most other foods). Some studies have shown that soy sauce contains even more antioxidants than red wine and, as a result of the fermentation process used to make it, high levels of probiotics. It doesn't have all the health benefits found in other soy products like edamame or tofu, but as a substitute for salt as a seasoning, you get a lot more nutritional bang for your buck.

Bottom Line: Don't drowned your food in it. A lot goes a long way when it comes to soy sauce. Limit using it to every other week and you will be good to go.

 

 6. Vinegar

 Vinegar comes in many different varieties—malt, wine, rice, cider, sherry, balsamic, and on and on. The word itself comes from the French vin aigre, or "sour wine." But unlike wine, vinegar has no alcohol and, depending on the variety, very few or zero calories. But it does have plenty of zip and tang. I find that a dash to my favorite soup or a sprinkle on my sandwich or salad adds lots of flavor without adding salt, fat, or sugar. In fact, studies have shown that vinegar helps stabilize blood sugar levels, and in one study, a test group of people who drank two tablespoons of vinegar before meals showed more weight loss than the group who didn't.

Bottom Line: USE IT! Its considered a FREE food in the 21 Day Fix!

 

 7. Yogurt

 Yogurt has the most calories and potentially the most fat of any of the condiments on this list. Full-fat yogurt, in fact, can have milkfat levels as high as ice cream. But low-fat and nonfat varieties serve as great substitutes for mayonnaise or a creamy dressing without adding too many calories to your dish. And with high levels of L. acidophilus and other probiotics, yogurt can also be very beneficial to your digestive system. Try mixing some plain nonfat yogurt with your favorite herbs or a little mustard or curry as a salad dressing or dipping sauce. Or try goat's-milk yogurt for some flavor variety.

Bottom Line: Go for Plain Greek Yogurt. I love Chobani and think it tastes the best out of all brands. Check it out the next time you are in the grocery store. At first I hated it but slowly my taste buds changed and now I use it a lot! Even in muffins! Check out this recipe>> Chocolate Chip Banana Muffins

 8. Curry

 In different parts of the world curry can mean almost any number of combinations of savory spices. Besides the powder derived from the curry plant, curry powders and paste can contain many spices, including turmeric, coriander, ginger, garlic, cinnamon, cardamom, cumin, and fenugreek. There are commercially prepared curries from all over the world, from India to Thailand to the Caribbean. Keep an eye out for salt and fat content, and you'll be on your way to giving your sauces, meats, fish, and vegetables a hit of amazing flavor without adding calories.

Bottom Line: Read the labels! Go for the brands with no salt or fat content in them!

10 Tips for Getting Your Kids to WANT to eat healthy!

As hard as it is to fight your junk food urges, if you have kids, you probably know that getting them to make smart food choices is triple the challenge. It'd be excellent if you could just yell, "Hey, you! Eat your spinach!" But you can't. As is the case when dealing with most aspects of a child's life, it takes commitment, patience, and some serious cunning to steer them down the right path.

Here are some ways to wean them into eating healthier!

1. Portion control
Digging into the entire box of goldfish crackers, or any other kid's snack, is a bad idea. So it's a good idea to empty out that box into smaller ziplock bags, for better portion control. Do this the moment the treats are pulled from the grocery store bags! This helps children understand what a healthy portion looks like. Meals and portion sizes have increased nearly 40 percent over the last decade. As parents, we have to teach our children that it's not deprivation—it's proper nutrition.

2. Sneak in the whole grains
Use whole-grain pasta and brown rice, but don't tell your kids. They'll never know the difference. No one, especially children, likes change when it comes to food. I like to use the "stealth" approach, i.e., fly low under the radar! When I switched my kids from regular pasta to whole-grain, whole wheat pasta, I did it in stages. First, I added just a 1/4 cup of the healthier noodles. Each time I added more, until eventually they were eating the whole-grain stuff and had no idea! They still have no idea! We had spaghetti at a restaurant the other night (the enriched-flour kind), and the kids said the restaurant pasta was "weird . . . kinda slimy!" How fantastic is that? The key is making the changes gradually and not making a big deal about them.

3. Lead by example
If you're giving your kids apples but you're eating Snickers, it's never going to work. Following a healthy diet needs to be part of the commitment of good parenting. Never use the "D" ["Diet"] word in front of children. When you do, and they see you eating healthily, they assume that healthy food is something you're forced to eat as a punishment. Lead by example. Say, "Mommy is eating this for more energy and to be stronger." Make negative comments about food without nutritional value. For example, when I do have the occasional "treat," I will often say, "Wow, that piece of cake gave me a sugar crash and a headache. Now I feel so sluggish!" Use positive comments about healthy food without reference to weight. Try, "I feel so much stronger when I eat fruit for a snack!"

4. Make food fun
Taste is something that changes over time. Our taste buds actually change as we age; this explains why some children will eat broccoli and green beans and others find the smell and taste worse than starvation! Continually introduce healthy food and find unique ways to introduce the food in stages. For example, your children might try a small amount of broccoli mixed in with their mac and cheese. Once you've gotten them to accept that as a regular staple, transition to broccoli with a creamy cheese soup. Eventually, your children may acquire a taste for steamed broccoli! Can you imagine the day? But starting right out of the gates with a big plate of steamed broccoli in front of a child who doesn't eat green things is asking for a battle! Baby steps!

5. Don't pressure kids to eat
Present the food, but don't force kids to eat it. Making demands will just polarize your kids, while letting them eat healthy foods on their own terms leads to healthy habits. If your first attempt doesn't work, don't take it personally or assume that this is a life-or-death situation. Take a deep breath, let it go, and try it again another day—try serving those healthy foods prepared in new ways. It often takes several times before your child will decide to try something new. Oh, and I don't know if this works for everyone, but I find that my children will often try new food with their grandparents and at their friends' houses, foods that they won't try with me! Ask what new foods they tried and then offer to prepare them, and get excited about their willingness to try new foods.

6. Be careful what you say
Everything a woman says about her body is like writing on the slate of her female child's self-esteem. I volunteer to teach exercise to children of all ages in the public school system. I have personally heard children as young as 6 say, "I'm fat!" Or, "I have a big belly like my mommy." Or, "My mommy doesn't want you to see her because she got fat." Seriously! Not only do kids hear what you're saying on the phone to your girlfriend, but they are projecting those negative images on themselves. It's unhealthy for you and your young children to be thinking anything other than positive thoughts about this amazing body that God gave you! Do your best to serve as a positive role model by speaking lovingly about your body and your journey to health!

7. Relax!
Food shouldn't be a source of angst for your family. Try to get your kids to eat healthier, but be creative, consistent, and calm. The bigger you make the issue of eating healthy foods, the more resistance you may feel. Play it cool. There are many studies proving that you can place salad on the table 10 to 15 times before a child will decide to try it. Remember that "insanity is doing the same thing repeatedly and expecting a different result." If it didn't work the first time, try a different approach, a new way to prepare and disguise the food, and, again, remember the importance of doing this in slow, small steps.

8. Get kids involved
Let them help cook meals and learn to read food labels. Teach them what's too much sugar and what's an appropriate amount of fat. Teach your children what purpose carbohydrates serve in moderation and what they turn into when we eat them in excess. Pick one item and just find that on your labels. For example, this week my children have been looking at the sodium content on labels. They get a kick out of trying to find the canned soup with the lowest sodium content or shocking each other by reading a label with an off-the-chart level of sodium. Food shouldn't be a mystery. I meet adults every day who have no idea how much sodium, carbs, or protein they should be consuming, let alone how many calories. Let's create a more educated generation when it comes to food!

9. Think daily
Young children have shifts when they are hungry. A child will not starve himself or herself. We are so focused on eating huge portions three times a day, but naturally, most children will eat one full meal and graze at other meals. Avoid the bad habit of saying, "One more bite," or, "Clean your plate." These phrases teach our children that they are good if they eat more, when what we want to teach our children is to respond to their bodies when they feel full. Young children eat to provide themselves with energy. Eating to soothe sadness, eating to stuff ourselves, or eating because it's simply that time of the day are all bad habits we pass along to our children.

10. Read up on nutrition
Read books about food. Explain where it comes from. I highly recommend Eat This Not That! for Kids!: Be the Leanest, Fittest Family on the Block! It has giant pictures of common kid foods. It's fun to make a game out of learning which foods are best! Also, check out CalorieKing.com, which lists the calories for most every food you can imagine, not to mention the nutritional information for nearly every restaurant in America!

I hope this helps you in making your family healthier! Kids can be tricky but it can be done!!