Healthy meal plan

Many of us are busy with work kids, sports, etc. and are looking for ways to put a healthy meal on the table.  Feeding my family nutritious meals is very important to me.  I grew up in a large family and my mom always managed to have wholesome dinners on the table.  I loved eating all together and have tried to continue that tradition with my four kids.

Before I was married and had children I would visit one of my sisters in Vermont.  She has four children and made a family tradition of allowing them to choose a dinner each week.  I loved the idea and new someday I would like to do the same with my family.

I have been having my kids plan our dinner menu now for the past 3 years.  They love it.  We do have some rules though.  Their choice needs to be nutritious and different from their choice the previous week.  They help prep, cook, serve, and clean up .  It takes much preparation and planning on my part, but once you have a system it works!  They are learning about healthy foods, food prep, and simple cooking steps.  It gives us some one on one time which we all love.

I do my supermarket shopping on Mondays, so Sunday night I ask the kids what they want for their dinner for the week.  Each child gets a night and so does my husband.  That leaves one night for me and one free night for pizza, chili, soups, etc. After discussing, tweeking, and making my list of all the necessary ingredients , I hit the market .  It actually has saved me money because I only buy what's on the list.

Here's an example of this weeks menu:

Monday-baked potato bar with veggie toppings, cheese, ground turkey and some Applegate bacon, and a salad.

Tuesday- tacos with ground turkey, whole wheat wraps, avocado, lettuce, tomatoes, peppers, brown rice, cheese, salsa, and homemade refried beans.

Wednesday- calzones made with whole wheat pizza dough, sauce, mozzarella cheese, broccoli, and sweet Italian chicken sausage.  Big salad too!

Thursday- homemade fish sticks made with haddock, whole wheat Panko bread crumbs, and couscous .  Also sautéed onions, kale, and mushrooms (Teddy's favorites!)

Friday- pizza night because mom away!,

Saturday- roasted chicken with lots of roasted veggies and salad

Sunday- grass fed beef burgers sweet potato fries , cauliflower and a side salad.

Just an example of a week here.  I always have raw veggies in the middle of the table to snack on and some clementines now as well.  I love roasted veggies so I have extra of those too!

I hope this helps you all. Please be in touch!

Donna

What's for dinner tonight?

Tonight in the Moxham house it is Johnny's night to choose our meal.  He chose one of my favorites- chili.  Perfect for today's chilly weather.  I use a recipe from a magazine called "Cooking for Health". This recipe is by Richard Sax and Marie Simmons. From an old issue that I have saved-April 1993.

Ground Turkey and  black bean chili
6 servings

1 T olive oil
2 cups finely chopped red pepper
1 c. Chopped onion
1/2 c. Finely chopped carrot
2 large garlic cloves, minced
4 t. Chili powder
2 t. Ground cumin
1 lb. ground turkey breast
2 15 oz. cans black beans, rinsed, drained
3 c. Canned low-salt chicken broth
1T. Tomato paste

Heat oil in heavy larger saucepan or Dutch oven over med-low heat.  Add bell pepper, onion, carrot and garlic; sauté until tender, about 12 minutes.  Add chili powder and cumin; stir to blend.  Increase heat to med-high and add turkey; break up with spoon and sauté until turkey is no longer pink, about 3 minutes.  Add beans, broth and tomato paste and bring to boil.  Reduce heat and simmer until liquid thickens, stirring occasionally, about 1 hour.  Season with salt and pepper.
Can be prepared 1 day ahead.  Cover and chill.  Reheat over med heat before serving.

Enjoy all!
Donna

Vegetarian delight

Just a few days left in my cleanse program and I have definitely developed a taste for brown rice pasta.  Tonight I sautéed a variety of veggies and served brown rice pasta with them.


Brown rice pasta with sautéed vegetables and chick peas

Boil a half cup of brown rice pasta.  While water is coming to a boil, pour a tablespoon or 2 of extra virgin olive oil into a pan.  Begin chopping one onion, one garlic clove, 1 eggplant, 2 plum tomatoes, and 2 red peppers.  Heat the onion and garlic first.  Once softened add the remaining veggies and also add a small amount of organic chicken broth ( just enough to cover the vegetables).  Cover and allow to simmer.  Meanwhile, check pasta and drain.  Check veggies and stir.  When they have softened add chopped kale ( a few hand fulls).  As kale is steaming in pan, drain and rinse 1 can of chick peas.  Great northern beans would work well too.  Add to pan.  Simmer another few minutes and season with some fresh basil and black pepper .  Pour veggies over the brown rice pasta, toss and enjoy!

I continue to learn how to make healthy meals that do not need butter and salt or anything artificial.  So happy to be able to share.  Hoping my cleansing clients are reading and gathering some ideas!  The above meal can have many substitutions-lean, ground turkey, organic chicken breast, shrimp, fish...the  possibilities are endless!  Send me some feedback.

Still trying to figure out how to change font!  It shows a different one on my screen ,and then I hit publish and it goes back to the original.  Any suggestions folks?

Fall soup

Fall is probably my favorite season.  I love the cooler weather and all of our activities-lots of soccer, apple and pumpkin picking, and cooking yummy and healthy meals using local farm veggies.

Tonight we are having Butternut/acorn squash soup.  I created as I cooked!

First, I sautéed one chopped onion and crushed garlic clove.  When beginning to soften add 4 small chopped yellow and orange peppers.  I steamed one peeled green apple and tossed that into the pot.  I had already baked one butternut  and one acorn squash.  I scraped the insides out and added that to the pot.  Poured 3 cups of organic chicken broth in as well.  I added a few pinches of crushed red pepper, curry and  coriander spices.  I let everything come to a boil and then simmered for one hour.  After allowing to cool a bit, blend in a food processor so it is nice and thick.  Hit for all!

Give it a try and let me know how it goes.

Yours in health!
Donna

Healthy living

After completing the 2 day deep cleanse I was craving a healthy meal tonight!  Tonight was my son Johnny's pick for the week,  so I needed to work with him in choosing a meal.  We came up with risotto with sautéed veggies and lean sweet Italian turkey sausage from our local butcher.  It was delicious!  I substituted brown rice and quinoa for the risotto.  We used green and yellow squash, mushrooms, scallions, and garlic gloves.  I sautéed the veggies in olive oil and chicken broth then placed them in a bowl to cook the sausage.  I removed the sausage from its casing and browned the meat so it was crumbly.  Then we combined with the veggies and served over the rice.  It was a hit with all 4 kids.

Thinking about using my butternut squash tomorrow to make soup for the weekend.  If I find a good recipe I will share.  

If anyone is interested in sharing their recipes please comment!

Stay well.

Healthy living

I began my second round of deep cleansing today.  I feel a little hungry but no headache and I do not feel cold.  Thinking second time around maybe easier than the first.  I now know what to expect and can see the light at the end of the tunnel.

I took a nice and easy walk with my dog.  Fresh air and exercise is the best medicine in the world!  I was  able  to clear my head and enjoy the beautiful weather.

I have enrolled a new client in the 30 day nutritional cleanse.  I am excited to begin coaching her and am anxious for her to begin seeing results.  I am still amazed at my energy level and love how good I feel.  I did not do this for weight loss reasons, but have shed some pounds and have gained more lean muscle .  I am really seeing the benefits of detoxifying one's body.

If you are interested in learning more, please be in touch.  I love sharing!

" Life is not merely being alive, but being well."-  Marcus Valerius Martialis

Dream

My sister-n-law sent an e-mail with some great quotes.  I am finding them very applicable while participating in the cleanse and exploring a new career path.  One quote in particular resonates with me, " If your dreams do not scare you, they are not big enough."- Ellen Johnson Sirleaf

It is never too late to try and achieve your dreams!  

Since joining the Healthy Body Team I feel more confident and willing to take a risk.  "What is the worst that can happen ?" is what I find myself asking.

I think part of it has to do with the way I look and feel.  I have energy, feel stronger than ever and my skin has finally cleared up.  (A battle for me for awhile now Since I've hit 40!)

So please all keep dreaming and stay healthy!  For more info regarding the nutritional cleanse be in touch with me.

Will and Power

My will and my power are being tested during the 30 day nutritional cleanse.  I feel both challenged and empowered to turn away certain foods, yet know how much healthier and stronger I will be in the long run!

I love challenges and this one keeps reminding me who is in charge-definitely I AM!

Woulda, Shoulda, Coulda...

For the first time in 13 years my four kids are now all in school full time!  So many mixed emotions...Yet I find myself thinking what now. 

As most of you reading this already know, I am a firm believer in keeping busy.  Finding something that makes me happy and that I believe in is an underlying theme on how I always live my life.  The older I get, the more I find myself making decisions based on putting it out there and doing things that leave me with little or no regrets.

Well, I am happy and proud to say that I have found it-that something that makes me happy and that I believe in.  Part of the reason that I'm so excited is that it is also a great compliment to my fitness business.

So, you're asking: What. Is. It?

I am actively paticipating in a program and working with a great team focused on healthy living and lifestyle.  In addtional to my participation in the program, I am starting to also promote some of the products I am using in my everyday life.

Since I have been using the products I have never felt better.  Hormones in check, energy amazing, complexion great, the list goes on.  I have always considered myself healthy and focused on good practices, but I have decided to make a bigger committment to my health because of how great I feel.  Kids, life, etc. can start to wear on you, but when you feel good on the inside and out, you write your won success stories!

I'll be posting more regularly about the program over the next few weeks, so stay tuned and be in touch...