Meals at a glance.....

Genetic, environment, a little of both?  I have been thinking about how these play a role with our health.  Many of us eat healthily yet still develop diseases.  Why?  Is it genetic? Is our environment tainted with chemicals and toxins?  What are we putting into our bodies when we eat?  Nothing new.  These issues are in the news regularly.  For me it is new because recently more family and friends have been diagnosed with cancer.  I am scared, angry and incredibly sad.  

I am not a nutritionist nor a health expert.  I am a trainer and am passionate about fitness and how it can empower you physically, emotionally, mentally, and spiritually.  I promote healthy eating and try to lead by example.  Balance is important.  Food is a central part of life's pleasures.  Meals, in my opinion, should be healthy, pretty on your plate, and a time to gather friends and family around the table.  I have read that eighty percent of the time one should eat "clean".  Meaning real food, nothing that comes out of a box or bag.  The other twenty percent of the time indulge in small treats.  Enjoy that brownie, glass of wine, steak, etc.  I agree with this philosophy.  However, now I feel like I need to so some research of my own.  

I've been reading about plant-based diets.  I want to learn more.  How do you feed a family of six on a plant based diet?  Dairy? Protein for athletes? Snacks?   How affordable if trying to buy organic?  I have many more questions.  I enjoy a nice piece of grilled chicken and a skirt steak.  I'm not sure I'm ready to give that up.  I'm not sure if I need to either.  Incorporating more vegetables into our diets is key first.  I'm looking into cook books for some new ideas, so hoping to have more to share later.  For now though I'm doing basic meals with more fresh veggies from the farmer's markets.

Monday:  Fish Tacos-any white fish will do, lots of veggies for toppings like red peppers, red onions, tomatoes, avocado, and corn tortillas.

Tuesday:   Shrimp stir fry with broccoli, carrots, and snow peas served with Israeli Couscous

Wednesday:  Panini Sandwiches and Gazpacho Soup

Thursday:  Pesto Pasta with Grilled Chicken and Zucchini

Friday:  Odds and Ends Night--Picnic style dinner with some leftovers and finger foods.  New family favorite hummus-roasted red pepper.

Saturday & Sunday:  Happy Fourth of July--will be heading to fire works and BBQ's so I'll be bringing mixed green salads and some side dishes with lots of veggies like my go- to Red Quinoa Black Bean salad, and Tuna- White bean dip.

Wishing you all a happy week ahead.  I do not want to come across as a "preacher" and tell people what to eat.  I know I don't have the answers.  Just trying to figure out what's right for my family.  I also do not judge.  I just know that too many family members are fighting cancer and I'm mad and scared.  I need to make some changes for myself and my family.  Is it preventive? I sure hope so.  Will it make a difference?  I have to hope and pray that it does.  I don't like feeling that we have no control over our health.  Many will disagree and say it doesn't matter.  I can't live that way.  I need to feel like I have some power.    

If any readers are vegetarians, I'd love to hear from you!

Best,

Donna

Meals at a glance...

Summer has arrived.  Relaxed schedules and more free time are a treat.  My family and I decided to adopt a second dog so life is a little crazy, but we're  sure that in another week things will settle down!  (I hope!!)  Any suggestions on how to make transitions easier??

I am hoping to shop now at the Farmer's Market and buy fresh and local veggies.  I love walking around and looking at all the different vendors.

My basil and parsley plants are growing quickly so I will be making pesto this week.   I also planted orange mint which tastes delicious on fruit and in salads.  I'm trying to make things easy this week as we all adjust to our new pup.

So, our week ahead looks something like this:

Monday:  Taco salad with lean, grass- fed ground beef and many toppings like avocados, red onion, peppers, tomatoes, scallions, and cheese.  I buy the taco shells from Trader Joe's or from the organic section of the supermarket.

Tuesday:  Spicy grilled shrimp over brown rice and a mixed green salad

Wednesday:   Grilled chicken over pesto pasta

Thursday:  Meatball Subs and salad

Friday:  Odds & Ends Night--picnic style dinner with leftovers and finger foods like hummus and veggies, cheese & crackers, and pesto and bread

Saturday:  Homemade pizzas-want to try cooking them on the grill

Sunday:  Wild Fish-will see what is on sale,  mixed green salad, and quinoa


Happy Summer all.  Please share your favorite summer recipes and let us know what works in your house.

Best,

Donna

Meals at a glance...

I'm not sure who is more excited for the last day of school, the kids or me!  Ask me in about 2 weeks if I'm still excited and my response may be different!  I think we are all ready for a break and a more relaxed routine.

It's been hot and my home does not have central air so sometimes the idea of turning on the stove does not seem appealing.  I plan on using the grill more this week just in case the temperature is high again.

I found some great recipes and ideas in a cookbook titled, Raising The Salad Bar, by Catherine Walthers.  I love it because it has easy recipes that turn salads into a filling meal.

Monday:  Grilled Salmon with mixed greens and mango salsa- wild salmon has been on sale so I'm taking advantage of the price.  The mango salsa is sweet and spicy so it tastes delicious on the fish.

Tuesday:  Edamame, Shrimp & Snow Pea Pasta- a new recipe for me to try. This is a nutritious and pretty dish!  The recipe calls for some wasabi in the dressing which gives a little kick but not too much.  I'll let you know if it's a hit with the kids.  I have a feeling it will be.

Wednesday:  Last day of school! Grilled Flank Steak with Corn on the cob and Chimichurri Sauce-my kids love chimichurri sauce.  It is easy to make and can be used on fish too.

Chimichurri Sauce
3 T red wine vinegar
3 T chopped shallots
2 t minced garlic
3/4 c lightly packed fresh parsley
1/4 c fresh basil
2/3 c olive oil
1/2 t red pepper flakes
salt & pepper

Pulse in a blender.  Taste and adjust the salt & pepper.

Thursday:  BBQ Chicken Legs and Thighs,  Broccoli Slaw, and Brown Rice

Friday:  Odds & Ends Night-hoping to have a picnic dinner on the lake so easy things like cheese and crackers, humus and veggies, pesto pasta salad, chips and salsa, & watermelon

Saturday:  Burgers on the grill, grilled zucchini, & herb potato salad-need to catch up on yard work now that games are winding down so an easy meal to throw together after being outside all day.

Sunday:  Father's Day,  last soccer games and end of season parties!  Making my go to party dishes-Red Quinoa Black Bean Avocado Salad, Arugula Salad with Feta Cheese and Watermelon Dressing, and Heavenly Bars.


Wishing you all a happy week ahead.  Enjoy!

Best,
Donna

Meals at a glance...

We're entering finals week and the last full week of sports practices.  We all cannot wait for summer to arrive!  Events this weekend in town remind me once again how important it is to slow down and enjoy the little things.  I want to play outside after school with my younger boys and have time to make healthy yet simple meals.  This week I'm trying a few new recipes that I found in my previous issues of Good Housekeeping , Eating Well and Shape magazine.

Our week ahead:

Monday:  Spaghetti with Lemon & Ricotta--trying to keep our Monday's meatless.  I use either whole wheat spaghetti or brown rice spaghetti for some added protein.  A mixed green salad will be on the side with arugula, cucumbers, and a lemon vinaigrette.

Tuesday:  Roasted Salmon and Beets with Herb Vinaigrette and Red Potato Salad--sounds like a complicated meal but it's not.  This should take about 15 minutes to prep the salmon and beets.  Slice the beets thinly and roast a few minutes before adding the salmon on top.  The potatoes can be boiled in the morning while I help the kids get ready for school and then sit in the fridge for the day.

Wednesday:  Cumin Spiced Roasted Chicken and Vegetables--easy meal to make and throw into oven!

Thursday:  Panini Sandwiches--chiabatta bread with pesto, fresh mozzarella, and leftover chicken.  Salad and fruit on the side.

Friday:  Odds & Ends--leftovers and picnic style finger foods--great way to clean out the fridge before heading to the market!  Fun to be creative and find new ways to fix food.

Saturday:  End of season party--making a red quinoa, black bean, corn and avocado salad to bring to party as well as a green salad and heavenly bars.

Sunday:  hosting end of year soccer party--pizza and salads--keeping it very easy and ordering pizzas!

Last week I made Caesar salad and had some requests for the dressing.  This is my father-n-law's recipe and my kids love it!

Caesar Dressing
4 T olive Oil,
2 T Canola
Marinate 3-4 diced garlic cloves in the oil for at least 4 hours
Add: 1T Dijon Mustard
1t lemon juice
2T red wine vinegar
1 egg yolk or 1 egg beater
1t anchovy paste
dash of honey
1/3 c grated Parmesan cheese
salt and pepper to taste
Beat with electric mixer to emulsify.

Enjoy!
Best,
Donna