Thursday, May 28, 2015

Help My Kid is Overweight! 9 Tools to Help a Child Achieve a HealthyWeight

How to Build a Kid's Healthy Weight Toolbox

When working with children to achieve a healthy weight it is important to use a "toolbox approach" instead of a narrow linear one. A toolbox approach is to gather tools and ideas that you can collect, sharpen and polish and use in different stages and times in life. Our children will grow into adults and will soon learn that life is full of twists and turns. The more tools they have to achieve and maintain a healthy weight the better equipped they will be to succeed through life's challenges.

A tool is an attitude, habit, environmental feature or action that can help us achieve our goals. If you find that one tool works better than others temporarily it is okay to focus on using that tool to the fullest while trying to continually build other tools in order to solidify behaviors. You may discover that one tool is more effective than others and makes all the difference. Most likely, however, you will need and use several tools to help your child obtain and maintain a healthy weight. No matter your child's age it is wise to focus on building an entire tool box which will help provide a scaffolding to hold your child's positive behaviors in place. 

9 healthy weight tools are listed below.

Monday, May 18, 2015

Marathon Monday

Today I wanted to write a quick blog post about marathons. I should call this post, "How to Run a Marathon in 4 Easy Steps." ;) But there's really no easy way to run a marathon actually because....

"Running a marathon is like having a baby."
- Merri K. Hackett

Step 1 - Pick a race and register

Just like when deciding to have a baby, you and your spouse have to talk about it. Is this marathon during a good time? Is your spouse willing and able to support you? When you can both agree, it's go time!
This is one of my pinterest boards. It's great to register early because you get in a lot cheaper. So I save my races here and refer back to it often.

Saturday, May 16, 2015

Chocolate Protein Waffles

This recipe is modified from Heidi Powell's protein waffles and from our very own protein pancakes! Super good combo and packed with a protein punch.

Serves 4

1 cup cottage cheese
4 eggs
1 cup water
4 teaspoon olive oil
2 teaspoon vanilla extract
2 2/3 cup oatmeal
2 teaspoon baking powder
1 tbsp Cocoa
1 tbsp chocolate protein powder

I just throw all of my ingredients into my blendtec and blend until smooth! You can also store these in the fridge or freezer and pop them in the toaster when you're ready to eat them.

Sometimes I take frozen berries and melt them in the microwave and then drizzle on top. Other times I put some healthy whipped cream and berries. Sometimes I will drizzle a little agave with some berries and bananas! Kid tested and mom approved!


Friday, May 15, 2015

Fiesta Lime Cauliflower Rice

On Mother's Day my sister in law invited our family over for Tacos. She said I could bring whatever I had on hand. I wanted to bring something that would go well with tacos. And here's what I came up with! Super good and good for you! Although it might be a bit hot/spicy for some. It just depends on what RoTel you use.

1 head cauliflower
RoTel tomatoes (or generic brand)
1 Can black beans - drained and rinsed
1 Cup frozen corn

Shred cauliflower with a food processor or salad shooter. Cook in microwave safe dish, covered for 4 minutes. (I had some cauliflower rice already pre-made in my fridge.) Put caulirice into a sauce pan, add the rest of the ingredients and cook until heated through. I think garlic would have been a nice addition as well.

Leave me a comment if you tried this recipe! I would love to hear what you think.


Thursday, May 14, 2015

Avocado Cheese Burger Salad

This salad was so good! It was seriously better than a cheese burger!!!  This recipe is really a burger without the bun and a lot more lettuce.

Grilled turkey burger
Chopped lettuce
Scoop of avocado
Mozzarella cheese

I grilled a turkey burger on my foreman grill.  Once it was done I cut it into smaller pieces and put it into a bowl. I added my chopped lettuce, a scoop of mashed up avocado, a squirt of ketchup, a squirt of mustard, and some low fat mozzarella cheese. I stirred it all together and it was yummy! A diced tomato and/or some onions would be great as well! Think, "anything you would normally put on a burger can go in this salad!"


If you liked this recipe and want more healthy recipes fit for a family please sign up for my free meal plan here! 

Wednesday, May 13, 2015

Lean and Green Caulirice Chicken Salad

This recipe comes from Susan's sister Jackie. It's lean and green and looks super tasty!!!


Cilantro lime caulirice
grilled chicken
protein ranch (fat free cottage cheese blended with a packet of ranch and a little milk)

Cilantro lime caulirice on the bottom of the plate, top with lettuce and grilled chicken. Dressing is a homemade healthier protein ranch.

290 cal 18 carbs, 39 protein and 4.2 fat.

If you liked this recipe and want more healthy recipes fit for a family please sign up for my free meal plan here! 
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