Healthy school lunches for kids

Packing my girls' lunches is very important for me, especially since I have a child with a gluten/wheat allergy. Unfortunately, the lunches provided by the school are not in Becca's diet. Most everything in school lunches has now gone to wheat! I know that public schools are trying to make the food more healthy but it doesn't work for my gluten free child. I also know that my kids do not like most of the foods served at school. When my oldest, Maddy, used to eat at school last year she would always come home starving because she didn't like her lunch and therefore didn't eat her lunch. SO, I have figured out some very easy lunches for my kids and they LOVE them and EAT ALL OF THEIR LUNCH!

It's important to remember that kids will eat what they are giving as long as it peaks their interest. Kids love sandwiches but don't want a boring sandwich everyday. I talk to my girls and ask them what kinds of things they'd like to eat for lunch and I try to make it fun for them everyday. I use cookie cutters for sandwiches and roll and wrap foods together. I use a lot of color in their lunches , 1. for FUN, 2. so I know they are getting the right nutrition from all food groups.

So here are some of the lunches I have been packing for my girls everyday for lunch.

      Ham, turkey roll ups, hard boiled egg white, gluten free granola bar and gluten free veggie straws (this was at the beginning of this year when I was still learning the right ways to eat and was teaching my girls. I do not recommend using a lot, if any prepackaged foods because of the preservatives and sodium contained in these foods. I was learning and this was what we had.)

Whole wheat ham (we get fresh sandwich meats from the deli, not the prepackaged meats) and cheese quesadilla ( part skin mozzarella cheese and I simply just heated it to melt the cheese on the frying pan with NO butter), veggie straws, natural, organic, gluten free granola bar and organic

 apple juice 

                         Gluten Free peanut butter and jelly sandwich, gogurt, grapes, gluten free
                                                            granola bar and bottled water

                          Ham, turkey, pepperoni roll ups, fruit bowl with watermelon and grapes,
                                           gogurt, Pure granola bar with organic apple juice

    Tuna mixed with mustard and natural relish, whole wheat crackers (for my non gluten free child),                                      Organic, gluten free rice roll, raisins and organic apple juice

                    All natural, homemade, gluten free turkey meatballs (loaded with protein),
                                                         rice roll, raisins and bottled water

                     Gluten Free corn pasta noodles with gluten free natural tomato sauce,  part skim
                      mozzarella cheese stick, tangerine (fresh, not canned) with organic grape juice

                  Ham, turkey pepperoni roll ups, part skim mozzarella string cheese, greek yogurt
                   with blueberries, organic chocolate milk (this is a once a week treat for my girls)

         Pepperoni pizza quesadilla on whole wheat tortilla (my version of a healthier pizza for my                              gluten free kid) made with a little bit of cheddar cheese, Greek yogurt with
                                                     strawberries and organic chocolate milk

These are just a few of the lunches. I am still learning a lot about healthy, cleaning eating. I want my kids to understand the importance and the benefits of healthy eating so I am doing my best to provide them with clean, healthy lunches. I will continue to add more and more as I go.

No motivation to workout?

Why is it so hard to exercise? Do you have trouble GETTING and STAYING motivated? Do you need more support and accountability?

You KNOW need to exercise and you know WHY but why does it seem so hard to get motivated to get yourself moving?

Exercising is critical for safeguarding your health and setting a good example for your kids.

You CAN do it! You need to develop a good mindset and stay motivated. Change is hard and we think of all the excuses for why we think we can't exercise. Things get in the way and life is stressful. The kids misbehave or just want your attention. The pets need to be bathed, fed and walked. You work day was stressful and you just want to relax. You have a headache. You and your spouse are spatting. You are not getting a long with your family. The house is a mess, laundry is pile up and dishes are in the sink. These are ALL excuses we let get in our way of taking care of ourselves. We have to know WHEN it's time to take care of us and we have to STOP letting the excuses take over our lives.

Having a support system is crucial to your success. Having someone to keep you accountable will keep you motivated to keep going.
Here are 5 tips to get you moving in the right direction and keep you going:
1. Find personal motivation to exercise.
2. Set realistic small goals that will help you get to your final goals.
3. Stop thinking of exercise as something you HAVE to do but something you WANT to do.
4. Plan out your day and schedule time to exercise and MAKE IT HAPPEN.
5. Bounce back from set backs and get back up when you fall.

Join a challenge group! What's a challenge group? A challenge group is a group of people who have committed to getting healthy. Through fitness, nutrition, peer support and accountability a challenge group plays a key role in helping you achieve your goals. Being a part of a group with like-minded people will help keep you motivated and keep going! Let's talk about how I can help you find the program that's perfect for your goals and needs. I'll then get you set up in a challenge group and TOGETHER we will SUCCEED!

We've had some really rainy days lately. My girls and I dig into our science, arts, play board games or we make a movie and living room picnic day. We love what we do on rainy day but I'd like some new ideas. What do you do with your kids on

 rainy/stormy days?

I got my new workout swag in today! I love tanks that have a message on them. I am some what of a collector of fitness tank. I got these from http://www.blogilates.com! They have some really cute ones! 

My blog is now UP and RUNNING!!!! You can NOW subscribe and follow me! Sign up on the left side of my blog! If you use Bloglovin.com you can follow me there too! You can also SHARE my posts on your Facebook page! See something you like? Share it! 

Motivational Posts

Health tips

Did you know these things about Green Tea? There are many more benefits to drinking Green Tea! A cup of tea a day will help keep the doctor away!

Workout Posts

I got a nice little pump on this morning with P90X3! I love lifting and have reached a goal and am now able to lift the 15 lbs for most of my workouts! I am most pleased with the progress and results I have had with my arms, shoulders and back!

21 Day Fix APPROVED Meals

Breakfast: Strawberry shake, Snack: Whole wheat crackers and cheddar cheese, Lunch: Salad with tomatoes, cucumbers, turkey bacon and lite raspberry vinaigrette, Snack: Yogurt with mixed berries, Dinner: Flank steak, sweet potato, celery and peanut butter.

Breakfast: Strawberry Shake, Snack: hard boiled eggs and tangerines, Lunch: Turkey, lettuce, tomato with whole wheat wrap, Snack: Greek yogurt and Kiwi, Dinner: Roasted shrimp and broccoli and cherry tomatoes!

Breakfast: Chocolate shake, Snack: Hard boiled egg whites, Lunch: Whole wheat pita, tomato, lettuce and turkey bacon with Nature's Skittles!!

Dinner: Turkey burger (Jenny O's all natural, gluten free), tomato, lettuce and watermelon. 

Shakeology -- clinically proven to help you lose weight and get healthy

Shout Out!

I have to give a shout out to one of my challengers in our T25 group and she just happens to be my mother-in-law. I have watched her change her eating habits and change her life through her health and fitness journey. At age 49 she has committed to herself and the program and is determined to meet her goals! Congrats Doris Duelley and great job! Michael and I are really so proud of you! 

ANYONE CAN DO IT, NO MATTER THE AGE OR FITNESS LEVEL!

Grocery List and Meal Planning

A BIG key to success is having a PLAN! Think about it….you wouldn't start your day, go on vacation or show up to a job interview without a plan, right? I used to eat on the go and grab food on the fly…guess where that got me? 37 lbs heavier and feeling pretty crappy about my body.

So think of meal prep and packing your cooler as your PLAN for a HEALTHY BODY! Your biggest obstacle is going to be managing your time so that getting fit and healthy doesn't compete with the rest of your commitments, like taking care of the kids, hubby or spending time with friends!

Believe it or not, prioritizing and planning ahead with actually make life….dun dun dun…EASIER! Not to mention, it will set you up for success in the long term! It may seem trivial but I promise that its worth it! Having everything ready and packed will be less stressful than leaving your meal choices up to chance and heading to whatever take out joint is near by at mealtime! Helllooo muffin top!

TIPS: Schedule in time on the weekends to buy and prepare your food for the week! SO WORTH IT! A little time in the store and kitchen on Sunday means for the rest of the week you can JUST GRAB AND GO!

***This took me a good 2-3 months to really get a routine down. I actually HATED it at first- I was really resistant to change but once I saw the results…I was hooked!

If you are on the go a lot, pack Cook Free Snacks: raw almonds, protein powder, low-fat string cheese, chopped veggies, fruit, Ezekiel bread, hummus etc. You can keep little zip-lock baggies of almonds in your car so you ALWAYS have something to grab.

GET YOURSELF A COOLER: 31 sells these amazing coolers that fit your snacks perfectly. I always take them with me! Always pack 1 extra snack than you really need! Pack it the night before and grab and go!!

Sometimes people will give me excuses about the cost of eating healthy. The fact of the matter is…I spend less money now than I did before when I was buying processed crap. I know it’s not just in my head because I track my finances on Mint.com (the most amazing site ever).

But even if it did cost more, aren't you worth the investment?

NO EXCUSES!

Grocery List & Meal Plans

Suggestions for a Healthy Grocery Shopping List

Proteins

Boneless, Skinless Chicken Breast

Tuna (water packed), or White Meat Chicken (water packed)

Fish (tilapia, cod, halibut, and on occasion salmon and sea bass)

Shrimp

Extra Lean Ground Beef or Ground Round (92-96%)

Buffalo steak (lean)

Protein Powder (lactose free)

Egg Whites or Eggs

Rib eye Steaks or Roast

Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)

Top Sirloin (aka Sirloin Top Butt)

Beef Tenderloin (aka Filet, Filet Mignon)

Top Loin (NY Strip Steak)

Flank Steak (Sir Fry, Fajita)

Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% Lean Ground Round)

Extra Lean Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)

Complex Carbs

Oatmeal (Old Fashioned or Quick Oats)

Sweet Potatoes (Yams)

Beans (pinto, black, kidney)

Oat Bran Cereal (watch sugar, less than 6 grams)

Brown Rice

Ezekiel Bread (frozen healthy section of Kroger’s or Whole Foods)

Farina (Cream of Wheat from box)

Multigrain Hot Cereal

Pasta (Whole Wheat, Ezekiel brand – watch serving, very dense)

Rice (jasmine, basmati, Arborio, wild, brown)

Potatoes (red, baking, new)

Kashi Low Sugar Cereals (less than 6 grams of sugar)

Whole Wheat Pita (Low Carb Variety – Joseph’s Pita Bread, or Food for Life brand)

Corn Tortillas (Food for Life Brand is best, microwave to make crispy)

Whole Wheat Tortillas (Food for Life brand)

Rice Cakes (lightly salted only)

Fibrous Carbs & Vegetables (Fresh first, frozen second, canned last choice)

Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)/Bagged Salad

Broccoli

Asparagus

String Beans

Black Beans

Spinach

Bell Peppers

Brussels Sprouts

Cauliflower

Celery

Mushrooms

Pickles

Cabbage

Sprouts

Cucumber

Green or Red Pepper

Onions

Garlic

Tomatoes

Zucchini

Squash

Spaghetti Squash (my fav)

Pumpkin

Fruit

Berries (blueberries and raspberries)

Lemons or Limes

Melons (not watermelon)

Grapefruit

Apples

Dates

Grapes

Oranges

Eat bananas, strawberries, peaches or plums sparingly (lots of natural sugar)

No dried fruits, including raisins (loaded with sugar)

Healthy Fats

Natural Style or Organic Peanut Butter, even better, Peanut Wonder (Whole Foods Market)

Coconut Oil

Nuts (peanuts, almonds)

Flaxseed Oil

Avocado

Dairy & Eggs

Low-fat or fat-free cottage cheese

Eggs

Almond Milk

Greek Yogurt

Beverages

Bottled Water

Iced Tea (decaf)

Coffee (decaf)

Condiments & Misc.

Hummus

Ketchup (Heinz One Carb brand only)

Braggs Amino liquids

Balsamic Vinegar

Balsamic or Raspberry Vinaigrette (Farm Grove)

Salsa or Fresh Pico De Gallo

Steak Sauce

REAL Maple Syrup

Sugar Free Jelly (Polaner or Smuckers)

Chili Paste

Tomato Paste (low sugar)

Mustard (yellow or Dijon)

Extracts (vanilla, almond, etc)

Low Sodium fat-free beef or fat-free chicken broth

Plain or reduced sodium tomatoes sauce, puree, paste (look for low sugar)

Worcestershire Sauce

Coconut Oil cooking spray

Sugar-free applesauce for baking

Herbs & Spices

Chili powder

Mrs. Dash (all varieties)

McCormick’s (all varieties)

Butter Buds

Cinnamon

Allspice

Basil

Bay leaf

Onion Powder

Garlic Powder

Dill

Ginger

Sage

Rosemary

Paprika

Thyme

Oregano

Curry Powder

Red Pepper

Marjoram

Tarragon

Dry Mustard

Cumin

Saffron

Nutmeg

Pumpkin Pie Spice

Black Pepper