Fit Healthy Moms (Healthy Breakfasts for Kids)

Enjoy!

PS – Jill has a great blog: www.RunWithJill.com. You should definitely subscribe to it!

Additionally, I’ve had a few of my 6 Week Total Body Transformation participants ask me for help with their commuting diet. People who are on the road for work, driving between appointments all day, really struggle to make healthy food choices. So, use the suggestions below to pack a little cooler or soft sided cooler bag in the morning.

Check out the video above to see how I make my “Travel Mix”. This stuff has lasted me through trips to Asia, South America, the Caribbean and all over the US. I make a big bag and munch on it my entire trip. This way I never have to resort to french fries. Let me tell you, EVERYWHERE I have traveled internationally has french fries as one of their staples. I think other countries think Americans live on them. It’s a little disheartening.

SNACKS THAT WILL LAST YOUR ENTIRE TRIP:
Sync Travel Mix
Snack Bars (Zing Bars, LaraBars, Pure Organic Bars)
Nuts (almonds, peanuts, cashews, walnuts, pecans, pistachios, pepitas)
Dries Fruits (apricots, prunes, dates, cranberries, raisins, cherries)
Protein Powder (Especially ones you can mix with water. Pack a shaker cup too!)

SNACKS FOR FIRST DAY OF TRAVEL:
Sandwiches (place a leaf of lettuce between soggy materials and bread)
String Cheese
Yogurt
Hard Boiled Eggs
Veggies (carrots, celery, cherry tomatoes, snap peas)
Fruits (apples, oranges, cherries, grapes)

Do you have favorite travel snacks?? Leave your comments below!

Here’s Mary’s recipe:

Mediterranean Quinoa Salad
Often called the “supergrain” by nutrition aficionados, quinoa hails from South America. A wonderfully energizing grain, it is one of the few that contains all the amino acids necessary to make a complete protein. It is also a wonderful source of potassium, iron and B-vitamins. This dish is easy, flavorful, and ideal for those avoiding wheat/gluten.

1 cup dry quinoa
2 cups water
Pinch of salt
½ cup Greek olives (pitted & chopped)
½ cup crumbled feta cheese (leave out if you are dairy free- or you can try sheep’s/goat’s feta which may be easier to digest)
½ cup tomato or sundried tomato (chopped) (Leave out if you are sensitive to tomatoes- or replace with cucumber or red peppers) *
2 tablespoons olive oil
1/3 cup cilantro (chopped)
2 cloves garlic (chopped)
1 tablespoon brown rice vinegar
Salt and pepper to taste
Rinse quinoa. Place quinoa in pot with 2 cups of water and dash of salt. Bring to boil. Lower heat, cover and simmer for 15 minutes until fluffy. Place in large bowl. Add the remaining ingredients and mix together. You can serve immediately or place in refrigerator for 1 hour for a cold salad.
Preparation time: 20 minutes
Makes 2-3 servings
Original recipe by Mary Purdy

* I try to maximize the amount of veggies in every recipe – so I put a WHOLE cucumber and a WHOLE large red pepper in each batch of this recipe!
** I usually make a batch and a half to eat all week for lunches. Then each day, I’ll scoop out a medium sized bowl of this, throw 4-6 ounces of protein on top (usually chicken) and toss some nuts on top (my current fave = pistachios.) All in all, a perfect lunch!

Leave a comment below after you try this recipe! Can’t wait to hear about your new quinoa addiction . Oh, and if you have a favorite quinoa recipe, share it below!

Preparation time: 25 minutes preparation. Cook time: 50 minutes cooking time (majority of cooking time requires minimal monitoring).

Serves four as a main dish.

Ingredients:

• 2 tablespoons olive oil
• 1 tablespoon sesame oil
• 2 large red onions, diced
• 4 garlic cloves, minced (to save time, you can use minced garlic in a jar)
• 1½ teaspoons dried thyme
• 10 cups vegetable stock (to save time, use vegetarian bouillon cubes to make vegetable stock; omit salt if you use bouillon)
• 1¼ cups green, brown, or red lentils
• 2 stalks of celery, sliced
• ½ cup minced fresh parsley, divided
• 2 medium sweet potatoes (1 pound), peeled and diced
• ½ teaspoon salt (omit salt if you use bouillon instead of fresh vegetable stock)
• Freshly ground pepper to taste

Instructions:

• In a large pot, warm the olive and sesame oils over medium-high heat. Add onion. Sauté while stirring lightly until onions are soft (5-7 minutes).
• Add garlic and thyme. Cook for an additional 2-3 minutes. Do not overcook garlic. If garlic starts to brown, turn down the heat.
• Raise the heat to high. Stir in stock, lentils, celery, and ¼ cup of the parsley.
• Bring mixture to a boil, then reduce the heat to a simmer.
• Cook, uncovered, for 30 minutes.
• Add the sweet potatoes and cook 20 more minutes, or until the sweet potatoes are tender. (I found that I had to bring the broth back to a boil and then simmer for 20-30 minutes.)
  
• Remove 2 cups of the soup and place in a blender. Carefully blend until thick and smooth. CAUTION: Be very careful when blending, letting steam and heat escape every few seconds by lifting blender lid slowly throughout blending. If steam and heat build up, the lid can blow off the blender (skip the blender step if thinner soup is desired).
• Return the blended soup to the pot with the remaining ¼ cup parsley. Stir and cook 1 more minute to blend.
• Add fresh ground pepper to taste.
• Serve and enjoy!
  

**I also stirred in some spinach (more vitamins!) and sprinkled some crumbled goat cheese on top of each serving.  DELISH!**

Per serving: 380 calories; 45 grams of carbohydrates; 18.5 grams of protein; 14 grams of fat; 15 grams of fiber

This recipe comes from my September 15, 2009 newsletter. It’s a healthy, fast stir fry made so simple. This is perfect for a rainy Seattle night. Enjoy!

Yield: 6 servings

Here’s what you need…

* 1 teaspoon olive oil
* 1 teaspoon chopped garlic
* 1 cup asparagus, cut into 2 inch segments
* 1 (16 oz) package pre-chopped stir fry vegetables
* 1 (10 oz) package shredded cabbage
* 1 cup chopped pineapple
* 1 cup chopped cooked chicken breast
* 3/4 cup teriyaki sauce

1. Heat the olive oil in a large skillet or wok. Add the garlic. When the garlic is browned add the asparagus. Stir fry for 5 minutes or until the asparagus turns bright green.
2. Add the chopped stir fry vegetables, cabbage, and pineapple. Stir fry for 5 minutes or until the vegetables are tender.
3. Add the cooked chicken pieces and mix in the teriyaki sauce. Stir fry for another minute, until the sauce is evenly distributed.

Nutritional Analysis: One serving equals: 117 calories, 1.8g fat, 15.8g carbohydrate, 4g fiber, and 10.7g protein.

This recipe comes from my September 1, 2009 newsletter.

There is no question that these veggie stuffed tacos are both healthy and delicious. Fresh asparagus, sweet peppers, corn, onion, pinto beans and cilantro create a tasty blend of flavors. To increase your protein intake feel free to throw in strips of lean chicken breast. Serve with sliced avocado and a side of salsa. Servings: 6

Here’s what you need…

• 1 teaspoon olive oil
• 2 cloves garlic, minced
• 1 medium onion, chopped
• 2 cups asparagus, cut into 1 inch pieces
• 1 cup sweet peppers, chopped (red, yellow, orange or all three!)
• 3 ears of corn, kernels shaved off
• 1 (15 oz) can pinto beans, drained and rinsed
• 1/4 chopped cilantro
• 6 whole wheat tortillas
• 1 avocado, sliced
• Salsa

1. Place the olive oil and garlic in a large non-stick frying pan over medium heat. Add the onions and sauté for about three minutes or until the onions begin to soften.
2. Add the asparagus and continue to sauté , stirring occasionally for 5 minutes.
3. Add the peppers and continue to sauté , stirring occasionally for 5 minutes.
4. Add the corn, beans and cilantro and sauté for 5 more minutes, or until the vegetables are tender. *Note: Make sure you don’t overcook the vegetables. You want them to be tender but not too soft.*
5. Remove from heat. Place a scoop of the veggie mixture in each tortilla and top with sliced avocado. Serve with your favorite salsa.

Nutritional Analysis: One serving equals: 308 calories, 8g fat, 46g carbohydrate, 13g fiber, and 12g protein.

Sync Fitness Outdoor Boot Camp is all wrapped up. We had a ton of fun getting stronger and faster and more fit this summer. Starting September 15 Sync Fitness classes will move back indoors to Seattle’s best training studio, The Fitness Lab. I am so excited to announce my new class schedule! With the new and improved Fitness Lab location in Fremont/Wallingford I will be able to offer more classes to more people. I am thrilled to be able to reach more of you! Please read through the info below to see if my new classes fit your fitness needs.

CLASS DESCRIPTION:
Sync Fitness’s new classes will be a combination of Indoor Boot Camp and Circuit Classes many of you have taken before. Because we will have much more space than we’ve had in the past, we will be movin’ and shakin’ and sweatin’ quite a bit. As always, I will be able to modify class activities to accommodate many fitness levels. If you’re just getting back into exercise I will be able to help you find the best ways to break a sweat without breaking a leg. If you’ve been training with me all summer and you’re ready to step it up a notch, I’m ready to bring it on!

DAYS/TIMES:
Tuesdays and Thursdays starting September 15th
6:00 – 6:50 AM
6:00 – 6:50 PM

There is no end date for classes. I will offer these classes on an ongoing basis from here on out – yippee!

LOCATION:
The Fitness Lab
3410 Stone Way North
Seattle, WA 98103

Our new location is 6 blocks south of the old location. We share The Kite Shop/Subway Sandwich parking lot. There are 4 marked parking spots in front of the studio. In addition, there is street parking and a pay lot, as a last resort.

PAYMENT:
$165 per month ($160 per month if you register by September 8)
$20 set up fee (waived if you register by September 8)

Because classes are now being offered on an ongoing basis, this is a monthly fee rather than an upfront payment for an 8 week series, as in the past. This means less money up front. When you register for class you will be billed monthly, via electronic payments. You can pay by credit or debit card, as many of you have been requesting for some time – woo hoo! Your registration is ongoing until you decide to cancel it. You are not obligated to any length of time.

**Your monthly payment allows you to attend any or all Sync Fitness classes each week. Feel free to attend all 4 every week!**

REGISTRATION: Contact me at Sara@SyncFitness.com or 206.354.7480 to register. Remember, if you register by September 8, your monthly cost will be $160 AND your set up fee will be waived. That’s a potential savings of $80!