Veggie Flat Bread Pizza

A good, healthy variation to store bought or restaurant bought pizza.

You will need:

*Package flat bread (Naan, whole wheat flat bread, soft wrap bread for sandwiches), or better yet, make your own. This recipe and this recipe are fantastic. I omitted the herbs in the second one, just because my kids won't eat anything with flecks, speckles, chunks, etc. in it.

*1T olive oil

*Low fat part skim shredded mozzarella (about 3/4 to 1 cup per pizza)

*Lots and lots of fresh veggies. We used:

Fresh baby spinach sauteed in olive oil with 3-4 cloves sliced fresh garlic

Sliced cherry tomatoes

Sliced mushrooms

Some other suggestions:

Thin sliced red onion

Artichoke hearts

Olives

Thin sliced zucchini

Thin sliced bell peppers

Kale sauteed with olive oil and garlic

Once you have all of your ingredients prepped, these come together really fast. Place a few pieces of the flat bread on a cookie sheet. Brush with a very light coating of olive oil. Sprinkle each flat bread with 1/2 cup cheese. Layer the veggies. Sprinkle another 1/3 cup to 1/2 cup of cheese over the veggies. Bake at 425 for 10-12 minutes, or until cheese is melted and browned a little on the edges. Delicious. You can also make these with meat, we just are fans of the vegetarian version.

What is Clean Eating?

Clean eating means different things to different people. I like to define it as eating food as close to their natural state as possible. I used to teach a 6th grade nutrition class, and I had a student once tell me that her mom says "Eat what God gave us, how he gave it to us. Food straight from the dirt is best". I giggled because that pretty much sums it up. I believe we were given this earth to provide for our necessities, and that we were given every food source we need to survive and be healthy. Does that mean that I don't like an order of nice, hot fries to dip in my frosty every once in a while? Of course I do. The trick is to not base your diet on processed foods and foods that are so far from their natural state that the ingredients are unrecognizable.

Clean eating is a "new" fad that has been around for ages. It is easy to wrap your mind around it if you think of how your great, great, great grandparents used to eat. There were no McDonald's and frozen pizzas. There were no "artificial" sweeteners and chemical additives. They grew and raised most of their food. I know that living as your ancestors did is a bit unrealistic, but there are ways that you can get back to the basics with your food. I will share some ideas in another post.

Guest Post from Switzerland

My sister in law is one of the healthiest eaters I know. She is from Switzerland, and the diet over there is much more in line with clean eating than we typically have here in the states. I asked her to share her thoughts on healthy eating.

"I am flattered that you think of me this way, because I am having a hard time living this way being pregnant. As to why I try to kind of live this way in normal states, is because I was raised like this. My whole life my mom was on a diet, so I naturally ate lots of veggies and things. For me it is a way of life, not meaning dieting, but eating healthy. In high school in Switzerland, they teach how to live healthy and make things from scratch.

One thing that I find important along with this topic, is buying things from the area. I look where the food comes from and if it has been on a plane for more than 2 hours, I will not buy it (except mango and bananas ;)). I help the environment and my own surroundings this way.

I continue to live this way because I do want to keep my body as healthy as possible as long as possible. I also want the best food for my kids and therefore I automatically eat healthy. I want to treat my body like a temple and set the example for my kids to treat their body this way too.
I am convinced that eating this way makes me personally happier, because I feel very different after eating a McDonald’s meal and after eating homemade food. With McDonald’s I get stomach aches or just don’t feel so good which is different from homemade meals. Food should be there to give us energy and I don’t think fast food does that.

Other benefits of eating healthy are that I can sometimes eat more because it’s healthy and I don’t feel guilty. Also, because I have always been doing this my kids love veggies and fruits!! I know this isn't true for all kids, but i think overall kids will copy their parents’ behavior, even in eating.
I go shopping twice a week for fresh veggies and fruits. I make sure there is always enough but not too much in my kitchen.
Here are some typical daily meals in our house:
I make oatmeal myself, not from a box. I just mix a little bit of butter and then oatmeal and milk (with little bit of water) and salt and cook it. I put some sugar and cinnamon on it. Sometimes when i need to use my apples, I make applesauce with them for breakfast. For snacks we usually have fruit, and if they are really hungry they can have crackers. Switzerland has a lot of cracker varieties with low salt and fat, so I don’t feel bad if they have them.
For lunch and dinner there is always a salad, usually mixed greens with different veggies I have, or tomato mozzarella. I try to always make my dressing myself, but i make it in a bigger container so it lasts for a week. I love looking up salad dressing, because homemade ones just have so much less add-ins.

I don’t like buying finished foods or food from packages, just because when I make them myself, I know exactly what is in them. I think in Switzerland we are more forced to cook this way because finished meals aren't cheap and there aren't that many. My tip is to not make cooking too complicated, but then i don’t like to cook. Maybe that’s why I keep it simple."

Thanks Christina!

Smoothie Kits

Have you ever tried the Yoplait Smoothies you can buy and make at home? They are so good and are a pretty simple concept and one you can adapt to your tastes. Presenting smoothie kits:

For 4 kits that make 2-3 servings each, you will need:

1 large container vanilla greek yogurt (it is more expensive, but is packed with protein)

1 bag fresh spinach

1 large bag frozen berries (no sugar added, just berries that have been frozen)

1 container fresh orange juice (like Simply Orange)

Quart size freezer bags

3 ice cube trays

Place spinach in a food processor and get it as close to a paste as possible. You may need to add a little water. Put spinach paste in one ice cube tray and place in the freezer. The paste may not fill up all the openings. Fill another ice cube tray with the greek yogurt. Place that in the freezer also. Fill the third with the orange juice. Carefully add that to the freezer with the other trays. Once everything is frozen solid, place the following in each quart size freezer bag:

4 yogurt cubes

4 orange juice cubes

3 spinach cubes

1 cup frozen berries

When it is time to make the smoothies, place contents of bag into a blender. Add 1.5 cups milk and a banana. Blend until smooth.

Homemade Brownies

My mom gave me this recipe years ago, and my family likes it better than the boxed kind. It has 5 ingredients, 6 if you add chocolate chips. You can even make several batches of the dry mix and store them in Ziploc bags in your cupboard. When you are ready to make them, just add the eggs and butter.

Homemade Brownies

2 cups sugar

1 cup cocoa powder

1 cup flour

3 eggs

1 cup butter, softened

Optional : 1 cup chocolate chips

Mix all ingredients together. Pour into a greased 9x13 pan. Batter will be super thick, like frosting. Bake at 325 degrees for 35-40 minutes.

Cardio

Cardio workouts are vitally important for a healthy lifestyle. In a nutshell, they:

*Make your heart stronger and healthier

*Increase lung function

*Help maintain a healthy weight

*Help you sleep better

*Make your body systems function more efficiently

*Decrease stress

*Increase bone density

A good cardio workout will last for 20-30 minutes, within your target heart rate range. Just a warning, unless you are an athlete, this is not easy. It can be very uncomfortable, but will get easier as you become more fit. If you can text, play games on your phone (ahem...mom) or chat up your neighbor with ease while doing your cardio workout, then you probably aren't working hard enough to be getting the maximum benefit. You may get to a point where you can go on a run with a friend and converse the whole time, all while maintaining your target heart rate, but this is probably a ways off.

The two most important things about a cardio workout are:

1. Drink lots of water prior to and, if needed, during your workout. You need to be hydrated.

2. Stretch before and after your workout.

Take it slow. Don't try to run 3 miles on your first day, or get on the bike for an hour. Start out slow and as your endurance increases, so can your intensity and duration.

Why Eat Clean?

My Top 5 Reasons to Eat Clean

1. Have you ever seen the pictures floating around the internet that look like this?

This, my friends, is the number one reason why I am attempting to eat more clean and natural. I have seen similar pictures of fast food hamburgers sitting out for 72 weeks (6 years in case you were wondering). The result is the same. If 6 years of nature can't break down the hamburger, it is safe to say that it may be a little taxing on our bodies to do so. This is one example of many, and I am really not trying to scare people into being more healthy. I just ask that you think about what you are putting into you and your children's bodies before you do it.

2. Although there are many vitamins and supplements on the market, you can get all of the nutrients you need from a well balanced diet. Fruits, veggies, grains, proteins and dairy, in their purest forms, have all the nutrition you need. I acknowledge that there are some exceptions, but as a general rule, eating a balanced diet will take care of all your nutrition needs.

3. You feel better when you eat better. I always tell my kids that their bodies are like little cars. Their bodies need the right fuel to run properly. You wouldn't pump mud into a car and expect it to run. The same goes for your body.

4. Eating clean, coupled with exercise, helps you lose weight. No need for fad diets or diet pills.

5. Your skin, along with all other body systems, function better with a clean diet (see reason #3). You will find that your skin will be more radiant, less oily and overall more healthy looking.

Tips for Eating Clean

Disclaimer: I am not a 100% clean eater. It is a family goal to get to that point, but it is a process.

1. Don't be overwhelmed. Like I said in a previous post, clean eating means different things to different people. I have friends who choose to take the vegan approach, some take the vegetarian approach, and some take my approach of just eating things as close to their natural state as possible. As with any major lifestyle change, changing your diet to a clean one is a process. Before you purge your cupboards and freezer and buy up the produce section at the grocery store, sit down with your family and make a plan.

2. If you are not already, make yourself familiar with the Food Guide Pyramid and USDA suggestions. There has been a lot of research on what should constitute a healthy diet. Again, there are different needs for different people based on medical issues and personal beliefs, so use it as a guide. I love the new food guide pyramid, because it incorporates physical activity.

3. I have a good friend who has changed her diet to a hybrid of vegan and vegetarian. When I was talking to her about it, she said that she is approaching the change with the mantra "flexible, not fanatical". She and her husband allow themselves one day a week to eat what they want. The other day, she had Chik-Fil-A. I love her saying, because the second we become fanatical about any task, it suddenly becomes overwhelming and we are faced with a pressure to succeed. Many people buckle under that pressure, or become aggressive with their views.

4. You don't need to break the bank. Some choose to eat organic as well, but we just can't swing that in our budget. Buy produce that is in season, and it will be cheaper. Better yet, plant a garden. My brother and sister in law have the best garden, and are able to eat fresh produce all summer long for a fraction of the cost.

5. Let's face it, packaged food items are a convenience. There is no way I am making my own pasta, or baking my own goldfish crackers (although my sister does). The trick is to look at the ingredient list. Try to buy items with 5 ingredients or less, and make sure that you at least recognize the ingredients. Another trick - make sure that the item is made out of good stuff like whole wheat flour instead of regular, cane sugar instead of high fructose corn syrup, etc.

6. Put a plate of fresh cut fruit and veggies on the table at each meal, or at least at dinner. Fresh produce is easier and healthier than their frozen and canned counterparts. If fresh isn't available, frozen is always better than canned, and canned is always better than nothing at all :)

7. As soon as you get home from the grocery store, clean and cut all veggies(including lettuce for salad). Place in individual Ziploc bags or containers, and place them somewhere you will see them. Keep fruits with fruits and veggies with veggies.

Kid Friendly Clean Eating

We have 4 kids. Their ages ranges from 4 months to 6 years. Our oldest is the world's pickiest eater. She literally gags at the site of bananas. Our two middle boys are great eaters, if they know what they are putting in their mouth. Our daughter hit an age where she wouldn't eat any fruits or veggies except applesauce (loaded with sugar) or canned green beans (loaded with salt). We still gave them to her, because my philosophy is some nutrition is better than none. When she turned 5, we told her that she had to try one new thing a day. We told her that we didn't care if she threw up, she still had to try it. I know...we are mean, but it was the only way we could force her to try new things. Now she will eat raw carrots, steamed broccoli, steamed cauliflower, raw sugar snap peas, corn on the cob, fresh spinach, steamed green beans and mashed potatoes. We still have issues with fruit, but she will eat tiny slices of apples or peaches. My point is that kids are adaptable. It doesn't mean that it will be easy, but if you are serious about changing your diet, your kids will adapt.

Here are some tips that have helped us with our kids:

1. Once every few weeks, have a salad bar for dinner. Cut up a ton of different fruits and veggies, throw some nuts in a bowl, get out the cottage cheese, boil a few eggs and maybe even grill a chicken breast or two. The trick is to put everything in their own separate little bowl. I have found that presentation makes a huge difference with kids. Tell them that they have to pick out 6 different things, with at least 3 being a veggie. My kids love this, because they get to choose what they eat.

2. Offer a variety of healthy snacks in a muffin tin. It is the same idea as the salad bar. Kids gobble up (no pun intended) things that are presented in a fun way.

3. Get them involved with the food prep and cooking. One time I took the kids to an Asian market and bought all the ingredients to make egg rolls. I looked a recipe up online and we went for it. Remember my picky eater? These egg rolls were packed with veggies. I decided that I wanted to make them a little more healthy, so instead of frying them I brushed them with olive oil and put them in the oven. Bad mistake. They were disgusting with a capital D. Jonathan and I were trying to be good examples to the kids, so we gagged one or two down. My daughter, on the other hand, ate 3 of them. She was just so excited that she helped make dinner, that she didn't care how bad they tasted.

4. Keep it simple. The more elaborate I get with my meals, the less likely my kids are to eat them. The adventurous nature of kids doesn't often spill over into their eating habits.

5 Reason People Avoid Healthy Eating

In my experience, these are the top 5 reasons people avoid eating a healthy diet. I should note that to me, a healthy diet and clean eating are synonymous. Please feel free to comment if there are other reasons you avoid it.

1. It is too expensive.

While it is true that a grilled chicken breast from your own backyard is more expensive than a chicken sandwich off the dollar menu, you can still eat a healthy diet on a budget. Follow these simple tips:

*In a previous post I mentioned having a garden. I will devote an entire post to a home vegetable garden at a later date. For now, just know that it is both cost effective and promotes a healthy diet.

* Reduce the amount of meat you eat in a week, and stock up when meat is on sale. You really only need to be eating meat a few times a week. Red meat should really be only eaten once a week, with chicken, pork and fish making up the rest of the diet. Leaner cuts of meat are more expensive, but are much better for you.

*Pay attention to portion size. Americans are out of control on our portion size. I have a Swiss sister in law, and she is continually surprised at how much we pile on our plate. You can reduce your grocery bill by watching your portion size.

*Make a menu and a specific grocery list, and stick to it. This not only helps with your budget, but with your time management.

* Get creative with leftovers. If you grill chicken one night, grill a few extra pieces to throw on a salad the next day.

2. It takes too long to prepare.

Get organized and make as much of the meal as you can ahead of time. Washing and cutting veggies as soon as you bring them home, makes the dinner prep go a lot quicker.

3. It tastes bad.

There are many ways to flavor food without adding a ton of salt or fat. Experiment with seasonings and different methods of cooking. It may be a matter of adapting to the new tastes.

4. I'm still hungry when I'm done eating.

Eat snacks in between meals that are high in protein. A handful of nuts, hard boiled eggs, cottage cheese and tomatoes or greek yogurt are all great sources of protein.

5. I don't know where to start.

Baby steps. If you are a huge fan of pizza, maybe make it homemade with lots of veggies instead of buying the frozen kind from the store. If you love soda, start weening yourself off of it and increase your water intake instead. Once you run out of something that is loaded with preservatives, just don't buy it again. Think of a clean eating alternative.

Steel Cut Oats

I heard about steel cut oats a few months ago, but never bought them because they are so expensive. It is $7 for a 1 lb container at my local grocery store. The main difference between steel cut oats and rolled oats is the way that they are processed. Steel cut oats are simply the whole oat kernel, cut into small pieces. The are tubular in shape and result in a nuttier tasting oatmeal. Rolled oats have been steamed and then sent through a roller to be flattened. Because both are the same nutritionally, you need to base your decision on other factors.

1. Steel cut oats are significantly more expensive than rolled oats.

2. Steel cut oats are a whole grain with minimal processing, so they take longer to cook and longer to digest. This is both a good and bad thing. They are more work to prepare, but they keep you fuller longer.

3. Steel cut oats don't get all slimy after they are cooked. In fact, you can leave a pan of cooked steel cut oats in the fridge for up to a week, and the consistency won't change.

I prefer steel cut oats to rolled oats. They just taste so much better to me. I was lucky because Aldi's carried them at a fraction of the cost a few months ago. I bought 10 containers and put them in my food storage. You can also buy a 50lb bag from Honeyville Grain (http://store.honeyvillegrain.com/search.aspx?find=steel+cut+oats) for $58. This is a little over $1.16/lb compared to the $7/lb at most grocery stores.

Steel cut oats need to cook for at least 20-30 minutes on the stove. There is a quick trick a friend taught me, that makes the cooking so simple.

Boil 4.5 cups water. Add 1/2 tsp salt. Add 2 cups steel cut oats to the boiling water. Cook for 2-3 minutes. Remove from heat and put a cover with a lid. Let it sit covered overnight. In the morning you just scoop some into a bowl and then pop it in the microwave for a few minutes. Put the rest of the covered pot in the fridge and scoop out as needed throughout the week.

Whether you prefer steel cut or rolled oats, oatmeal is a fantastic food that lowers cholesterol, promotes weight loss, and is packed with nutrients. Everyone should make it a regular part of their diet.

Equipment Needed for a Home Exercise Program

Although a gym membership is nice, many people don't have the time or money to make it to a gym. I have been able to adapt a large portion of my workouts to a home routine, that way the people I am working with have the option of staying at home and getting a good workout.

There are three basic pieces of equipment you need for a home work out.

An exercise ball - Get the size proportional to your size. Most of the ones sold in stores like Target and Walmart are average size and work for most people. If you are a little taller, you may need a bigger one.

A medicine ball - Get the 10 lb ball. It may be hard at first, but you will get used to it. In the gym, I start with an 8 lb ball and work up to a 10lb ball, but they are a little pricey so no need to buy two.

Dumbbells - You will need both 8lb and 10lb weights. If you can only buy one set, go with the 8lb weights. You can purchase the 10lb weights when you get a little stronger.

There are several other options for home workout equipment, but you can get a pretty good workout with just using these three things.

You will also need a water bottle and a really good pair of athletic shoes.

Vitamins

I believe that we have been given everything we need to eat a healthy diet here on this earth. I am not a fan of major vitamin supplementation unless there is an obvious deficiency from lack of specific food sources. I do see a benefit in taking a daily vitamin at different stages of your life, but I don't see the need to take a cocktail of different vitamins every day. Before you start taking any vitamins, it is important to know some basic vitamin science.

Fat Soluble vs. Water Soluble

Water soluble vitamins include vitamin C and what are known as the B complex vitamins (niacin, folate, riboflavin, vitamin B12, thiamin, biotin, pantothenic acid and vitamin B6). Because these vitamins are water soluble, they are not easily stored in the body and need to be replenished daily. One misconception about water soluble vitamins, is that more is better. In reality, anything over 100% of the RDA is unnecessary unless you have a deficiency. Vitamins that say 1000% of the RDA just mean that your urine will be very vitamin rich, because your body takes what it needs and then voids the rest in your urine. It is very difficult to overdose on water soluble vitamins.

This is a label for a basic B complex vitamin. As you can see, some of the % DV's are ridiculous. Who needs 6,667% of Thiamin?

Fat soluble vitamins are stored in the liver, and are released over time. Fat soluble vitamins include vitamins A, D, E and K. Because these are stored in the body, take care not to consume an excessive amount.

Here two great article about water soluble and fat soluble vitamins:

http://www.ext.colostate.edu/pubs/foodnut/09312.html

http://www.ext.colostate.edu/pubs/foodnut/09315.html

It is also important to look at the inactive ingredients list. When I was an athletic trainer, one of our collegiate football players took a vitamin supplement that had alfalfa as a filler. He didn't pay attention to the fillers on the label, and was allergic to alfalfa. He went into anaphylactic shock and got to the point where he could barely breath because his throat was swelling shut. After the epi pen, he was fine, but it was scary.

The USDA has a great food data base that lists the nutritional content of most foods (http://ndb.nal.usda.gov/ndb/foods/list). Once you educate yourself about which foods are high in which nutrients, you can manipulate your diet to meet your nutritional needs without having to take a ton of supplements.

Chest Press

Chest Press

Calf Raises

Calf Raises

Reverse Crunch

Reverse Crunch

21's

21's

Jack Knife Sit Up

Jack Knife Sit Up

Isometric Bicep Curls

Isometric Bicep Curls

Chest Flies

Chest Flies

Arnold Press

Arnold Press

Bent Rows

Bent Rows

Supermans

Supermans

Crunches w/ Medicine Ball

Crunches w/ Medicine Ball

Push Ups

Push Ups

Lateral Leg Raises

Lateral Leg Raises

Back Extensions

Back Extensions

Triceps Push Up

Tricep Push Up

Planks

Planks

Stationary Lunges

Stationary Lunges

Step Ups with Anterior Raises

Step Ups with Anterior Raises

Triceps Extension

Triceps Extension

V-up

V-up

Wall Squats

Wall Squats