BACK TO SCHOOL: A+ NUTRITION

A couple of weeks ago, a few of us personal trainers were asked to sit down and put together an article for our Gold's Gym newsletter. We decided to talk about the importance of packing a healthy lunch for your children who are about to head back to school. This is what we came up with and I hope you like it.

TIPS FOR PACKING A HEALTHY LUNCH



As your busy summer schedules transition from fun in the sun to school work and sports, it is important to keep in mind that your children's bodies are growing and need proper nutrition not only at home but also at school throughout the year. Although the schools are now offering nutritious lunch options, most students will choose the least healthy: do corn dogs, tater tots, and chocolate milk sound familiar? Rather than having your child{ren} choose an unhealthy meal, try packing them a lunch with healthy, fun, and delicious options. Here are some simple nutritious ideas to keep your kids healthy through the most important time of their physical and mental development. Don't forget to keep some of these options in mind for yourself and after-school snacks.

1. Water: Dehydration contributes to most of one's tiredness throughout the day. It is important to stay hydrated with pure water to improve mental functioning and energy levels. Tip: Have your kids pick out a fun water bottle. Freeze their water to help keep their sack lunch nice and cool as well as having an ice cold water to drink.

2. Whole Grains: Complex carbohydrates keep your child's energy levels elevated longer than simple carbohydrates and allows them to feel fuller longer {white bread vs. whole wheat/whole grain}. Tip: Oatmeal, Whole Grain Cereals, Whole Wheat Bread/Tortilla's, Granola Bars are just some examples.

3. Protein: Protein helps increase your child's metabolism and aids in muscle growth, so it is important to include it in each meal and snack. Lean meats such as chicken, turkey, ham or tofu will provide ample protein for their bodies to grow to their full potential. Tips: Fried and processed meats {chicken nuggets and corn dogs} do not provide the quality protein your children need.

4. Snacks: It is important to have both carbohydrates and protein in a snack. Keep in mind that snacks are just as important as a meal. Having a healthy snack between meals will allow your child's metabolism and energy levels to stay elevated during those sleepy hours of the day. Tip: Instead of having simple sugars between meals, try including fruit/vegetables, yogurt, string cheese, peanut butter, rice cakes, and granola bars.

5. Color: There should be a fun variety of colors in your child's meal. Include different colored fruits and vegetables that they will look forward to eating in a healthy packed lunch. Tip: The more color you include, the more you know your child in eating properly and nutritiously!

GARLIC & HERB STUFFED TURKEY MEATBALLS

I love cream cheese and I love turkey. Put my two loves together and you've got my stuffed turkey meatballs. I can eat these plain, in a sandwich, or on a bed of brown rice. These are great to have on hand to take on the go and eat right out of your pocket. Ha ah! Sometimes it's nice to have something that is easy to reheat and take anywhere with you. With our busy lives, this recipe is a must for me.



GARLIC & HERB STUFFED TURKEY MEATBALLS
Servings: 4
Preheat Oven: 350 degrees
Prep Time: 5 minutes
Cook Time: 45 to 50 minutes

Ingredients
1 pound ground lean turkey {93/7}
1/4 cup old fashioned oats
2 tsp Worchestire Sauce
2 Laughing Cow Garlic & Herb cheese wedges
1/2 tsp Garlic Powder
Salt & Pepper, to taste
Olive Oil Spray

Directions
1. Lightly spray muffin tin with Olive Oil spray. Set aside. Cut two laughing cow cheese wedges in half, so that you have a total of 4 slices. Set aside.

2. In a medium mixing bowl, combine your turkey, oats and Worchestire Sauce. Pat your meat mixture down into bowl. Take your hand and score meat into four equal parts.

3. Take 1/4 of turkey mix and pat into a flat patty. Take 1 piece of cheese and place in center. Start forming turkey mix around your cheese wedge till completely covered. Roll into a ball. Repeat this step till you have 4 perfect stuffed meatballs.

4. Place meatballs into muffin tin. Pour a small amount of water into remaining cups so that the pan will cook evenly and you won't ruin your muffin tin. Bake at 350 for 45 to 50 minutes. Enjoy warm!

Nutrition Facts {1 Meatball}
Calories: 214
Fat: 10g
Carbs: 4.5g
Protein: 24.5g
Fiber: .5g
Sugar: 1.25g

GARLIC MASHED CAULIFLOWER

Do you love mashed potatoes? Is it something you can only look forward to during the holidays? Can't seem to get your kids to eat their veggies? Well, I've got a solution for you! Make garlic mashed cauliflower! The taste and texture is so close to the real deal that you and your kiddo's can enjoy both worlds. I found this idea in a magazine...a long time ago, and for the life of me, I can't remember what magazine it was.



GARLIC MASHED CAULIFLOWER
Servings: 2
Prep Time: 3 minutes
Cook Time: 10 to 12 minutes

Ingredients
1 bag Cauliflower, frozen
water
salt & pepper, to taste
1 tsp garlic paste

Directions
In a medium pot, boil water. Once water starts boiling, pour cauliflower into pot and cook for 10 to 12 minutes. When cauliflower is done, strain out all the water. Place cauliflower, salt & pepper, and garlic into blender or food processor. Blend till smooth and creamy. Serve hot!

NUTRITION FACTS: {1 Serving}
Calories: 75
Fat: 0g
Carbs: 12g
Protein: 3g
Fiber: 3g
Sugar: 6g

ALMOND GRIDDLE CAKES WITH BLUEBERRY SYRUP Lean Version

I was actually trying to go for a red, white and blue pancake breakfast to bring in the 4th of July, but I decided last minute that it just wasn't working for me. So, I just made a white and blue pancake breakfast instead. Garnish this dish with a fresh strawberry and taa-daa....instant Independence Day breakfast. I got this recipe idea from my Clean Eating Magazine, except their recipe had cranberry syrup and I tweaked several ingredients to add more protein and less fat. My kind of recipe!



ALMOND GRIDDLE CAKES WITH BLUEBERRY SYRUP
Servings: 2
Prep Time: 5 minutes
Cook Time: 5 minutes
Griddle Heat: 250 degrees

Pancake Ingredients
1/4 cup almond flour {I like Bob's Red Mill}
1/4 cup oat flour
1/2 tsp baking powder
1/2 tsp vanilla extract
1 TBS sugar-free applesauce
4 egg whites

Blueberry syrup Ingredients
1/2 cup blueberries, fresh or frozen
1/4 cup water
2 Stevia packets
1/2 tsp vanilla extract

Topping
1/4 cup Total 0% Plain Fage Greek Yogurt

Directions
1. In a sauce pan, combine all of your syrup ingredients and simmer over low heat for 15 minutes. While your blueberries are simmering, start your pancake mixture.

2. Heat your griddle/skillet to 250 degrees. Mix all of your pancake ingredients in a small mixing bowl. Spray skillet/griddle lightly with Pam Olive Oil spray. Using a 1/8 cup, pour pancake mixture onto griddle. This recipe makes 6 pancakes. Cook on each side 2 to 3 minutes.

3. Remove syrup from stove and let it cool for 1 to 2 minutes before serving over your pancakes. Place a dollop of yogurt over the top of syrup and serve. Enjoy!

Nutrition Facts - Serving Size: 3 pancakes, 2 TBS syrup, 2 TBS yogurt
Calories: 192
Fat: 8g
Carbs: 17.5g
Protein: 14.5g
Fiber: 3.5g
Sugars: 6.5g

CHICKEN SAUSAGE & BROWN RICE CREOLE

I was craving a southern dish the other day, and I wanted to make it a healthy one. Do you have any idea how many calories and fat are in southern dishes? OMG! It's like a heart attack waiting to happen. But, they are sooo good! So, I was out on a mission to make a great family meal that I would consider healthy and clean. This is what I came up with and I think it turned out perfect.



CHICKEN SAUSAGE & BROWN RICE CREOLE
Servings: 4
Cooking Time: About 25 minutes {this does not include the time to cook your brown rice}

Ingredients
2 cups brown rice, cooked
4 Bistro Sensations Chicken Sausage {I used the Smoked Mozzarella with Artichoke and Garlic}
1 cup grape tomatoes, chopped in halves
1/2 green pepper, sliced
1/2 yellow onion, chopped
1/2 cup chicken broth, low sodium
Salt & pepper, to taste
1/2 tsp Cajun seasoning

Directions
1. Warm chicken broth in frying pan. While chicken broth is warming, cut chicken sausages into slices. Place sausage slices into frying pan with chicken broth and heat on medium heat for about 7 minutes. While your sausage is cooking, cut up your tomatoes, onions, and peppers. Do not pour out your chicken broth when sausage is done cooking. Your going to want to keep it in the frying pan.

2. Now add your vegetables and cooked brown rice. Flavor with salt, pepper and Cajun seasoning. Let it simmer for 15 to 20 minutes. If your chicken broth has evaporated or your dish seems dry, add another 1/4 cup of broth to your dish.

3. Serve warm and enjoy!



Nutrition Facts: {Serves 4 - this is for one serving}
Calories: 240
Fat: 6.25g
Carbs: 28.5g
Protein: 20g
Fiber: 2.75g
Sugar: 3.5g

HOW TO COOK BUTTERNUT SQUASH {Microwave}

I love winter squash and my favorite would either have to be pumpkins or butternut squash. At the moment, my favorite way of cooking my butternut squash is right in the microwave. It's easy, it's fast and it always works.



HOW TO COOK BUTTERNUT SQUASH {Microwave Style}
Cook Time: 20-25 minutes
Microwave on High

Directions
Cut your butternut squash down the middle lengthwise. Scoop the seeds out with a spoon. Wrap each squash half in saran wrap. I use 2 large pieces of saran wrap for each squash half. That way the condensation stays inside, instead of dripping in my microwave. Place one squash half into microwave and cook on high for 10 to 12 minutes {each microwave is a little different}.



Once your 10 to 12 minutes are up, remove from microwave with oven mitts. It's going to be hot. Let it cool for 5 to 8 minutes. Unwrap and enjoy. While your first squash in cooling, cook the other half in the microwave for the same amount of time.

Stephanie's Tip
I have to weigh and measure mine when I'm eating and I usually eat around 6oz. If you're weighing your food, make sure to take the skin off before weighing. The outer skin is really heavy. I like to mash my squash up, like mash potatoes and add a little sea salt and pepper. Mmmmm...my mouth is watering just thinking about it!



Nutrition Facts - Serving size {6oz}
Calories: 77
Fat: .2g
Carbs: 20g
Protein: 2g
Fiber: 3.5g
Sugar: 4g

VERY VANILLA PROTEIN PANCAKES

I actually make these for my 2 little boys all the time. They love them and I know that they are eating something super healthy in the mornings. What's even more fun, is to know that if I don't feel like cooking one evening, I'll just grab one of these protein pancakes from the freezer, heat, and serve them up for dinner. And I don't feel an ounce of guilt for giving my kids pancakes for supper.



VERY VANILLA PROTEIN PANCAKES
Servings: Makes 8 single pancakes
Bake on skillet: 250 degrees
Bake Time: 10 to 12 minutes

Ingredients
1 cup Old-Fashioned Oats
1 6oz. Vanilla Low-fat Yogurt
2 scoops Dymatize Elite Gourmet Vanilla Whey Protein Powder
1 TBS Sugar-Free Fat-Free Jello Pudding Powder
1/2 cup Unsweetened Vanilla Almond Milk
1/2 tsp vanilla extract
1/4 cup egg whites
1/2 tsp baking powder
4 TBS Torani Sugar-Free Vanilla Syrup
1/4 cup Almond Flour {I use Bob's Red Mill}

Directions
Mix all of your ingredients together in a medium size mixing bowl. Heat skillet to 250 degrees and spray lightly with Pam Olive Oil. Using a 1/4 measuring cup, scoop pancake mixture onto skillet. This will make about 8 pancakes. Serve while warm with sugar-free maple syrup or sprinkle with cinnamon and Splenda.

Stephanie's Tip
Keep leftovers in the fridge or make a bunch and store them in your freezer. Then pull them out whenever you're ready to serve yummy protein pancakes. These pancakes are super soft and fluffy =)

Nutrition Facts {for 1 pancake}
Calories: 115
Fat: 3g
Carbs: 12g
Protein: 9g
Fiber: 1.5g
Sugar: 3g

BAKED CHICKEN

When trying to be lean and have less fat in your diet, you'll notice that chicken will be one of your favorite main foods. I like to buy the 3 to 5 pound packages of skinless chicken breasts and bake them in the oven. That way, I'll have chicken already cooked at the tip of my fingers and it makes figuring out meals for myself much easier throughout the week.



BAKED CHICKEN
Servings: Depends on how many pounds of chicken you have
Bake: 400 degrees
Bake Time: 45 to 1 hour

Ingredients
3 to 5 lb skinless chicken breasts
1 cup of chicken broth {low sodium}
Mrs. Dash, to taste {any kind will do, pick your favorite}
Sea Salt, to taste
Pam, olive oil

Directions
1. Preheat oven to 400 degrees. Spray a 13" x 9" pan with olive oil. Place chicken breasts into pan. Pour chicken broth over chicken and sprinkle Mrs. Dash and sea salt over the top. Cover with tinfoil and bake for 30 minutes.

2. Once your 30 minutes are up, bring the oven heat down to 320 degrees and bake for another 15 to 30 minutes. The chicken broth will help keep your chicken moist and juicy, so that your chicken won't become dry in a few days.

TURKEY BURGERS WITH A GARLIC BASIL SAUCE

My house smelled so good while I was making these. I love playing around with spices and herbs in my recipes. It's amazing what a pinch of this and a dash of that can do for a meal. If your're trying to become or stay lean, you'll come to realize how excellent herbs and spices are when it comes to cooking. Your meals don't need to be flavorless or plain for you to be lean. You CAN enjoy your "healthy" foods. Just start stocking up on yummy spices. The store shelves are stocked with TONS of options.



TURKEY BURGERS WITH A GARLIC BASIL SAUCE
Servings: 4
Bake Time: 15 minutes

Ingredients {burgers}
20 oz. Extra Lean Ground Turkey {I like the Honeysuckle White brand}
3 oz. mushrooms,chopped
1 oz. onions, chopped
2 egg whites
salt & pepper, to taste

Directions:
1. Put all of your ingredients in a mixing bowl and mix together using your hands. This mixture is going to be kind of sticky. I like to make a ball with meat mixture and pat it down into one giant burger in the bottom of my bowl. Take my hand and "slice" an "X" pattern into the patty to divide it into 4 even parts. You'll be making four 5 ounce turkey burgers.

2. Spray frying pan with Pam Olive Oil and heat it on low/medium heat. Place all 4 burgers into a frying pan and place lid on top. Cook for 6 to 8 minutes on each side. You'll want to keep your heat medium/low so that the middle of the burgers have time to cook without burning the outsides.

3. While your burgers are cooking, start making the garlic basil sauce.

Ingredients {garlic basil sauce}
2 oz. Fat-Free Cream Cheese
1 tsp. fresh basil
1/2 tsp. pureed garlic
Dash of salt

Directions
1. Mix ingredients together till smooth and creamy. Once your burgers are done cooking, spread sauce on top. I like using sandwich thins as my burger buns. They are low in calories and work perfectly if you want to toast them in the toaster.

Stephanie's Tip
Since I'm on a low calorie and low carb diet, I will only eat 1/2 of a sandwich thin to cut out extra carbs and calories. I love eating my turkey burgers like an open faced sandwich. If your a dude and looking to increase your calories, I suggest you do 2 turkey burgers =) Lucky you, huh?

Nutrition Facts: 1 Turkey Burger and 1/4 of sauce {this does not include the bun, you'll need to count for that}
Calories: 209
Fat: 4.5g
Carbs: 3g
Protein: 37g
Fiber: 0.3g
Sugars: 2g

BAKED ASPARAGUS

I'm a huge aspargus lover. It's true. I have this weird fetish with Asparagus. I can't get enough of it. I could eat it every day. This recipe makes 2 servings, but remember that everybody's diets are slightly different. If you're looking for more carbs & calories {like a mass gaining cycle} add more servings to your plate. If you're looking to cut carbs and calories, then stick with a serving or two. My recipes are pretty easy to calculate to when it comes to tweaking serving sizes.



BAKED ASPARAGUS
Servings: 2
Bake: 400 degrees
Bake Time: 35 minutes

Ingredients
16 Fresh Asparagus Spears
Sea Salt, to taste
1 tsp Fresh Thyme
Pam Olive Oil Spray

Directions
1. Wash your asparagus under cold water and pat dry with a paper towel. Lay asparagus out on cutting board. Take one piece of asparagus and slowly bend it till the stalk snaps. Line up the top of your aspargus stalk with the rest of the bundle and cut them to match the length of your first aspargus stalk. Throw the bottoms away.

2. Take a shallow baking pan and spray lightly with olive oil. Spread out asparagus onto pan so that they aren't laying on top of one another. You want them to lay out evenly. Spray asparagus lightly with olive oil. Sprinkle fresh thyme and sea salt over the top of them.

3. Bake in oven at 400 degrees for 30 to 35 minutes. Remove from oven when done and let them cool for 5 minutes. Serve while still hot. Enjoy!

Nutrition: 1 Serving {Recipe makes 2 servings}
Calories: 45
Fat: 2g
Carbs: 3g
Protein: 4g




This post is linked to:
Paisley Passions, House of Hepworths, Somewhat Simple, Fireflies & Jellybeans, Simply Sweet Home, Prairie Story, Frugal Follies, The Healthy Home Economist, Delightfully Dowling, Dr. Laura's Adventures, Blessed with Grace, All The Small Stuff, Kelly The Kitchen Kop, We Are THAT Family, Life As Mom, Real Food Whole Health, Food Renegade,EKats Kitchen, Ann Kroeker.Writer, Designs By Gollum, Tatertots & Jello

CILANTRO LIME BROWN RICE

Brown Rice is one of the biggest staples in a bodybuilding diet. It's a great complex carb and our bodies digest it slower, which means it's a great fuel source for our muscles. I made this recipe for my husband so that he wouldn't have to eat plain ol' brown rice. You've gotta try it! It's so good.



Cilantro Lime Brown Rice
Servings: 5

Ingredients
1 cup Brown Rice {I used natural long grain}
2 1/2 cups water
4 tsp fresh lime juice
3 tsp fresh cilantro
Salt, to taste

Directions
1. In a saucepan, bring your water to a boil. I like to add a dash of salt to my water. Once water is boiling, add your rice. Cover and reduce heat to a simmer for 45 minutes or until all your water is absorbed.

2. Fluff rice with a fork. Add your lime, cilantro, and salt {however much your tastebuds need}. Serve while still hot.

Nutrition: 1 serving {3/4 cup}
Calories: 153
Fat: 1g
Carbs: 59g
Protein: 3g






This post is linked to:
Fireflies & Jellybeans, Make Ahead Meals for Busy Moms, House of Hepworths, The Speckled Dog, Fingerprints on the fridge, Tatortots & Jello, Blessed with Grace, Craft-o-Maniac, Sumo's Sweet Stuff, Sugar Bee Crafts, Somewhat Simple, Frugal Follies, The Healthy Home Economist, Delightfully Dowling, Make Ahead Meals For Busy Moms, Dr. Laura's Adventures, All The Small Stuff, Kelly The Kitchen Kop, Prairie Story, Life As Mom, Real Food Whole Health, Simply Sweet Home, Food Renegade, Ekat's Kitchen, Ann Kroeker. Writer, Designs by Gollum