From The Garden Meal Plans - July 30

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From The Farm Meal Plan - July 30

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What Do You Believe In?

Believing in some faith or practice can make you and your family healthier and perhaps live longer. Having some sort of faith system or spiritual practice has been shown to have health benefits. Participating in a belief system doesn’t have to mean organized religion: Okinawans, (Okinawans have more centurions living then any other place in the world) believe in ancestral worship; yoga and meditation are also forms of non-religious spiritual practices. “People who feel their life is part of a larger plan and are guided by their spiritual values have stronger immune systems, lower blood pressure, a lower risk of heart attack and cancer, and heal faster and live longer,” says Harold G. Koenig, M.D., professor of psychiatry and behavioral sciences at Duke University Medical Center.

Summer Sangria-Cheers!

The beauty of this Sangria recipe is that it is as delicious as it is easy and it only gets better as you spice it up with your own additions. Really, its hard to add the "wrong" ingredient here, think your favorite fruits, spices and liquors. Chill and relax. Cheers! 

1 Bottle of red wine ( Cabernet Sauvignon, Merlot, Rioja, Zifandel, Shiraz)

1 lemon cut into wedges

1 orange cut into  wedges

2 T sugar or agave nectar

1 shot of brandy

2 cups of club soda or ginger ale.

Pour your wine in the pitcher and squeeze the juice wedges from the lemon and orange into the wine,. Toss in the wedges too. Add your sweetener and brandy. Chill overnight. Add club soda or ginger ale just before serving.

The Standard American Diet, (S.A.D.)

The "Standard American Diet" (S.A.D.) is a similar term, specifically used to describe the stereotypical diet of Americans. The typical American diet is about 50% carbohydrate, 15% protein, and 35% fat  which is over the dietary guidelines for the amount of fat (below 30%), below the guidelines for carbohydrate (above 55%), and at the bottom end of the guidelines for the amount of protein (above 15%) recommended in the diet.

 If you were to list the factors that increase the risk of cancer, heart disease, stroke, intestinal disorders – just about any illness – the standard American diet has them all:

• High in animal fats


• High in unhealthy fats: saturated, hydrogenated


• Low in fiber


• High in processed foods


• Low in complex carbohydrates


• Low in plant-based foods

The striking fact is that cultures that eat the reverse of the standard American diet – low fat, high in complex carbohydrates, plant-based, and high in fiber – have a lower incidence of cancer and coronary artery disease (CAD). What's even more sad is that countries whose populations can afford to eat the healthiest disease-preventing foods don't. The United States has spent more money on cancer research than any country in the world, yet the American diet contributes to the very diseases we are spending money to prevent.

As Americans we eat too many ‘industrial foods.” – food that is made within a food lab and not by Mother Nature. Two things that I think are most lacking in the American diet are good, healthy fiber and good, healthy green foods. As a country we need to shift our mindset from quick, cheap and easy foods to foods that are healthy for our body on a cellular level, foods that can reduce our chances of cancers and other diseases, and provide us with energy. To learn more about the healthiest meal plans for your family, check out www.CookingLessonsfromHome.com  and sign up for the “New American Diet.”

Rainbow Coleslaw with Ginger Vinaigrette

1 red cabbage chopped

2 bell peppers, red, yellow sliced into thin strips 

1/2 cup sliced almonds, toasted

Ginger Vinaigrette

1/2 cup olive oil

1 TBS toasted sesame oil

1 TBS red wine vinegar

1 TBS honey

1 TBS Dijon mustard

3/4 tsp ground ginger

zest from 1 orange

 

Toast almonds in a skillet low heat 2 minutes, remove and set aside. Chop all vegetables and put into a bowl.  Whisk all vinaigrette ingredients in a bowl until combined. Set aside.

Combine cabbage, orange slices and toasted almonds in a bowl. Pour dressing on top and toss to coat.

 

Slow Roasted Summer Tomatoes & Creamy Polenta

2 Tbs. olive oil

2 large shallots, finely chopped

1 celery stalk, finely chopped

4 garlic cloves, smashed

2 fresh oregano sprigs

2 Tbs. dry white wine

1 tsp. red wine vinegar

2 1/2 lb. cherry, grape tomatoes, or roma tomatoes, halved or left whole if small

2 cups instant polenta

3 Tbs. coarsely chopped fresh basil



In a large, heavy fry pan over medium heat, warm the olive oil. Add the shallots and celery and sauté until lightly golden, about 6 minutes. Add the garlic and oregano sprigs and cook for 1 minute more. Pour in the wine, vinegar and the 2 Tbs. water and stir to scrape up the browned bits on the pan bottom. Transfer the contents of the pan to a slow cooker. Stir in the tomatoes, the 1/2 tsp. salt and several grinds of pepper. Cover and cook on low 3 to 4 hours, stirring 2 or 3 times if possible. The tomatoes should be mostly broken down and the sauce should be juicy. Remove and discard the oregano sprigs.

Follow the directions on your box of polenta.

Notes:

This chunky ragù can also be spooned over grilled fish, chicken or pork or simply tossed with pasta. The cherry tomatoes collapse in the slow cooker but are still identifiable, which contributes to the rustic charm of the dish. To create a more refined ragù, scoop out one-fourth of the sauce and puree it in a food processor, then stir the puree back in.

Farmers Market Food Finds

Local Produce is Healthier for You and the Planet!

-- By Becky Hand, Licensed & Registered Dietitian

 

Late summer and early fall are perfect seasons for visiting farmers markets. From the small, mom-and-pop stand at the corner, to the large, organized market with multiple vendors and extensive selections, it is definitely worth the trip. Experiencing food at its finest can encourage even the pickiest eater to try a few bites. When it comes to fresh fruits and vegetables, the market is the perfect place to locate some fabulous food finds for everyone in the family! Benefits of shopping at the Farmers Market The fruits and vegetables are grown locally and picked when perfectly ripened. This enhances the taste, texture, and aroma of the produce. Often, market prices are lower than at grocery stores. Our existing system of food transportation and distribution requires enormous amounts of energy and resources. Before reaching your table, the average food item in the United Stateswill travel 1,300 miles! In fact, only about 10% of the fossil fuel energy used in the world’s food system is used for production. The other 90% goes into packaging, transportation, and marketing of the food. All this inefficiency creates many environmental problems. Shopping at the Farmers Market benefits the local farmer and strengthens your local community. Since the produce is picked at the peak of the season, nutrients, and phytochemicals will be more abundant. Hippocrates said, “Let food be your medicine.” The following chart shows many of the health benefits of fresh produce. Don’t get bogged down trying to remember the names of these different phytochemicals—just eat a RAINBOW OF COLOR! Color Phytonutrients Health Benefits Food Sources Red Lycopene Anthocyanin Prevents certain cancers. Strengthens collagen proteins. strawberries, tomatoes, watermelon, cherries Orange Beta-Carotene Liminoids Protects against bronchitis, asthma, cataracts, and lung cancer. Can decrease cholesterol levels. carrots, squash, melons Yellow Liminoids Beta-carotene Zeaxanthin Protects vision. Prevents colon and breast cancers. yellow peppers, corn Green Lutein Saponins Glucosinolates Protects eyesight. Heart and skin maintenance. Prevents cancer. Lowers lipid levels. spinach, collard greens, broccoli, tomatillos Blue Anthocyanin Prevents colon, cervical and prostate cancers. blueberries, grapes, plums Purple Anthocyanin Prevents cancer. Anti-inflammatory. grapes, raspberries, blackberries, eggplant   Farmers Market Fun Try a new fruit or vegetable, or prepare your produce in a new way. Ask the vendor his favorite way to prepare a particular type of produce. Many have recipes to share. Check if there are any special events being planned at the Farmers Market. Many have cooking demonstrations, tastings, and fun activities for the kids. Give your children each $2.00. Let them explore the world of produce and make a new selection. There is a much greater chance your child will try this new food since it belongs to them. (When my daughter was 3-years old, she loved the color purple and selected a purple turnip. To this day, she still enjoys eating raw purple turnips with ranch dip!)

 

What are you Eating?

The ingredient list of some processed foods can be downright shocking. Even if you can pronounce them, certain ingredients may have you stumped as to their origin. What's more, you may still be unaware why they've been added to your food. Knowing more about these ingredients is only half the battle. What you do with the information is up to you.

Food and Color Additives

According to the U.S. Food and Drug Administration (FDA), a "Food additive" is defined as any substance used to provide a technical effect in foods. Those technical effects include improving or maintaining “safety and freshness, nutritional value, taste, texture, and appearance.” Just the same, color additives are meant to offset color loss, correct natural variations in color, enhance color and add color to colorless foods. Here are a few familiar additives explained.

Xanthan Gum

Original Source: Fermented corn, wheat, or soy using a bacteria known as Xanthomonas campestris.

It has been referred to as a fat replacer, emulsifier, and thickener and is meant to add texture. Though less than half a percent of the finished product in many cases, the highest levels of xanthan gum are found in milk desserts, milk-based beverages, and cheese; processed meat products, and baked goods.

Cellulose

Original Source: Wood pulp

Various forms of cellulose, powder, gum, or crystalline, are used as food additives and are regarded by the FDA as safe for human consumption which sets no limit on the amount that can be used in food products, except meat which has a content limit of no more than 3.5%. Depending on the type used, cellulose can maintain moisture and consistency as well as add firmness. It's common in foods marked as high fiber or reduced fat and has the added bonus of extending the shelf life of processed foods. Cellulose is commonly used in bread, crackers, ice cream, and baked goods. It is reportedly being used more and more as a filler to offset increasing prices of sugar, flour, and oil as this statement from Dow Wolff Cellulosics, a food manufacturer, mentions. FYI, even organic processed foods may have cellulose in them.

Propylene Glycol

Original Source: Petroleum, a by-product of gasoline manufacture

According to a public health statement released by the Centers for Disease Control and Prevention (CDC), propylene glycol is used to absorb extra water and maintain moisture in certain medicines, cosmetics, or food products making it good as a preservative. It is a solvent for food colors and flavors as well. You may find the ingredient in cake mixes, salad dressings, soft drinks, popcorn, food colorings, fat-free ice cream and sour cream.

Gelatin

Original Source: Collagen derived from the skin, tendons, ligaments, or bones of livestock. There are plant-derived gelatin products that are labeled as such.

Gelatin is used as a preservative and stabilizer in food. Edible gelatin is prized for its "melt-in-the-mouth" characteristics according to an in-depth explanation of gelatin in the Gelatin Manufacturers Institute of America's 2012 Gelatin Handbook states. You may find it in beverages such as wine, beer, and fruit juices, as well as yogurt, pre-packaged frozen meals, ready-to-eat cereals, sour cream and other dairy products, in addition to candy and other jellied desserts.

Carmine or Cochineal Extract

Original Source: The dried bodies of a small female insect known as Dactylopius coccus

Cochineal extract, also known as carmine, crimson lake, or Natural Red 4, is a pigment that comes from tiny white insects that turn red when crushed. The insects’ bodies are collected off cactus, dried and then ground into a powder. Some regular products that use cochineal extract include candies, beauty products, juice drinks, baked goods, ice cream, fruit filling, puddings, and yogurt. While its use as a colorant dates back hundreds of years, some are weary of its use because of the threat of allergic reactions. In response to this, the FDA began requiring all food and cosmetic products list the ingredient by name, rather than as 'natural color' as it had been referred to prior to the 2009 rule change.

Annatto Extract

Original Source: Annatto seed or achiote extracted with food-grade acids, chemicals or oils.

This food coloring is used to make normally white cheese a deep yellow or orange hue. It's also used in butter and margarine, as well as dairy beverage mixes, snacks, seasonings, baking mixes and confections. Like carmine, it has been linked to allergic reactions. Irritable bowel syndrome has also been linked to consuming Annatto extract by a report in the Journal of Clinical Gastroenterology. Like cellulose, some organic foods may include annatto extract. Food color manufacturer D.D. Williamson recently created a certified organic version in powder and liquid form.

To search for more information about food and color additives go to the FDA's Generally Recognized as Safe Substances Database.
*Calorie Count 2012

Cook Once, Eat Twice

Summer is all about enjoying activities outdoors and spending little time indoors. Spend more time with your kids, this summer, (believe me they grow up too quickly.) Here is a tip on how to save some time in the kitchen, make a batch of rice, oats or pasta on Sunday nights so you can store it in the fridge to use throughout the week. Have a bowl of brown rice and blueberries for breakfast. Chop up any extra veggies, open up a can of beans and toss them in your pasta or rice dish for a cold salad. Extra fruit at the end of the week? Mix it with a juice and yogurt for a smoothie. Quick dessert at night, keep Greek yogurt on hand and toss in extra fruit, oats, nuts and seeds for a delicious and healthy dessert. Extra veggies add them to a panini sandwich or omelet. Extra herbs or cheeses? Time to make an omelet.

Cool Off in This Summer Heat

How can you exercise as a family during these hot summer days?

Jump in the pool! There are many benfits to exercising in the water, here are just a few:

Provides Buoyancy & Support
One of the major benefits of water aerobics is that it provides buoyancy and support for the body, making it less likely for the muscle, bone and joint to get injured. Water supports up to 90% of your weight, thereby causing less strain on the joints, back and torso, when compared to exercises performed on land.

Quick Muscular Endurance
The high density of water, as compared to air, leads to increased resistance, thereby augmenting muscular endurance and tone. This means that water aerobics builds-up toned and endured muscle mass all around the body. Also, one tends to get quicker results exercising in the water, than on land.

Improved Flexibility
The reduced effect of gravitational force in water leads to improved flexibility in the body. The joints can be easily moved through a wider range of motion

Improve Cardiovascular Conditioning
Water aerobics exercises prove to be extremely beneficial in terms of cardiovascular conditioning. In such an exercise, the heart rate is maintained at a lower rate, when compared to cycling or running.

Helps Keep Cool
The 'cool' quotient cannot be ruled out when we talk about the benefits of water aerobics. It is refreshing activity and lifts up the mood instantly. It keeps the body temperature constant throughout the exercise. Also, water keeps you cool and comfortable, even when the mercury is rising.

Burn Calories
We all know that exercising is the best way to get rid of those bulging fats and ever-increasing waistlines. However, do you know that water aerobics are more effective, as compared to land exercises? You can burn approximately  450 to 700 calories per hour.

101 Cool Pool Games offers water fun and fitness for the whole family!

Take a Stand Against Sitting

Did you know?

Spending too much sedentary or ‘still’ time watching TV, surfing online or playing computer games is linked to children becoming overweight or obese.

Children who watch TV for more than 2 hours every day are more likely to have an unhealthy diet, less likely to eat fruit and less likely to be physically active.

Nearly half of children aged between 5 and 15 years spend more than 2 hours every day on ‘small screen’ entertainment.

Children are more likely to snack on foods that are high in sugar, salt or saturated fat when they’re watching TV.

How much time in front of the screen?

When kids and teens spend time in front of small screens – whether it’s the TV, computer or hand-held games – it takes away from the time they could spend playing sport, games or being active.

Kids and teens spend no more than 2 hours each day on small screen entertainment.
While computers and TV can be valuable for education and learning, the health benefits, skills and enjoyment that kids and teens get from being physically active are just as important.

Tips for parents

Before you switch on the TV or the computer for your children, stop and think – could they spend the time being active and have some ‘small screen’ time later on?

Set limits on TV viewing. If there is a specific program that your child wants to watch, turn the TV off once it is finished. Alternatively, record the program and watch it together later on.

Set limits for computer games and being online – no more than 2 hours a day and not during daylight hours when they could be outside and active.

Don’t allow a TV or computer in your child’s bedroom. Keep them in a common area of the family home so you can monitor use.

I suggest my books 303 Kid-Approved Exercises and Active Games, there are actually almost 350 different activities for kids to do and all of these exercises were 'kid-approved!'

 

Set a Family Fitness Goal

One way to motivate the entire family is to set a fitness goal for the family. Here is an example:

Walk to Hawaii. Calculate how far your home is away from Hawaii and record the miles. Next set a date in which you would like the family to accomplish this goal. Get out and walk. Record the miles the entire family walked and show it on a map.

Grow Your Own Garden

Let everyone in your family have a patch of the garden. Try growing zucchini, eggplant, kale, exotic Thai herbs and cherry tomatoes. You'll be more likely to try them and experiment with them if they're right outside your door or on the windowsill.

Take a Family Trip to the Farmers Market

 

Get your family inspired by the fresh fruits and vegetables that are in season at your local farmers markets.

Introduce yourself and your family to the farmers, ask about their produce and the process it takes to get fruits and vegetables from Farm to Table.

If you don't have a farmer's market near your home, try to find a CSA and get weekly produce delivered for your meals. Show your kids some other unique veggies such as leeks, fennel, shiitake mushrooms, heirloom tomatoes and fresh herbs.

The Great Zucchini

When you’re looking at vegetables that can do the most good for your weight loss or fitness diet, zucchini should be one of the top choices. Zucchini has many major health benefits without many disadvantages. As a part of the summer squash family, zucchini not only offers delightful taste and texture to many dishes, but also carries with it many health benefits. Growers cut zucchini only days after the fruits pollinate. Tender zucchini squashes need no cooking. One raw baby zucchini weighing 16 g contains only 14 calories and yields about 1 cup of sliced or grated raw zucchini. The squash holds 0.2 g of tender fiber, 0.5 g of carbohydrate and 0.43 g of protein. Sixteen grams of zucchini provides 73 mg of potassium and 15 mg of phosphorus, with 5 mg of magnesium and 3 mg of calcium. You gain 5.5 mg of vitamin C from a large baby zucchini and 78 IU of vitamin A. Zucchini contains traces of many other essential nutrients.

It’s a Low Calorie Food with High Water Content

Zucchini is incredibly low in calories. A healthy serving of this vegetable delivers less than 25 calories, an almost unheard of number in the general roster of calorie counts, and 10% of the RDA of dietary fiber, which aids in digestion, prevents constipation, maintains low blood sugar and curbs overeating. That makes zucchini a great way to get full without loading up on calories and sinking a diet plan. Opting towards more plant-based foods in your diet is a very powerful way to lose weight.  Hydration is another important element of diet. Folate, this ingredient of zucchini is good for pregnant women. Potassium. Potassium is another nutritional element that you need for good health. Zucchini includes a generous amount of potassium for a balanced, healthy diet. Beta-carotene.

Another element that zucchini has is beta-carotene. This essential vitamin is found in the rind of the zucchini, so to get all of the available nutritional value, don’t skin this plant before cooking it. Do wash the rind thoroughly before cooking.  Vitamin C zucchini also has this vitamin, which is a powerful antioxidant. In general, lots of green plants contain antioxidants. This is important, as scientists have found that antioxidants help to fight off a lot of different illnesses, including heart conditions and some kinds of cancer. Vitamin C, in particular, is also a source of nutrition that your body needs to avoid health conditions like scurvy, where a vitamin C deficiency produces severely unhealthy results. The dietary fiber in zucchini helps lower cholesterol by attaching itself to bile acids that the liver makes from cholesterol for digesting fat. Because fiber binds so well with bile acid, thus crowding its ability to immediately digest fat, the liver is charged with producing more bile acid. The liver then draws upon even more cholesterol to produce bile acid, consequently lowering the overall cholesterol level in the body. Furthermore, the high levels of vitamin C and vitamin A prevent cholesterol from oxidizing in the body's blood vessels, thus hampering the onset of atherosclerosis. High in Manganese
A trace mineral and essential nutrient, manganese provides many health benefits and contributes to a slew of normal physiological functions. One cup of zucchini contains 19% of the RDA of manganese, which helps the body metabolize protein and carbohydrates, participates in the production of sex hormones, and catalyzes the synthesis of fatty acids and cholesterol. The manganese in zucchini also increases the levels of superoxide dismutase (SOD), the enzyme responsible for protecting mitochondria against oxidative stress.

Cancer Prevention
Because dietary fiber promotes healthy and regular bowel movements, the high amounts of fiber in zucchini also help prevents carcinogenic toxins from settling in the colon. Moreover, the vitamins C and A, as well as folate, found in zucchini act as powerful antioxidants that fight oxidative stress that can lead to many different types of cancer. Both protein and fiber are good for your diet. Dietary fiber helps to bond vitamins and minerals for the best nutritional delivery, and protein gives you energy for the day. Both of these are in zucchini in significant amounts.

Prostate Health
Studies show that the phytonutrients in zucchini aid in reducing the symptoms of benign prostatic hypertrophy (BOH), a condition in which the prostate gland enlarges and leads to complications with urination and sexual functions in men.

Anti-Inflammatory

Vitamins C and A not only serve the body as powerful antioxidants, but also as effective anti-inflammatory agents. Along with the copper found in zucchini, these vitamins deter the development of many hyper-inflammatory disorders, including asthma, osteoarthritis, and rheumatoid arthritis.

Heart Attack and Stroke Prevention
A one cup serving of zucchini contains over 10% of the RDA of magnesium, a mineral proven to reduce the risk of heart attack and stroke. Zucchini also provides folate, a vitamin needed to break down the dangerous amino acid homocysteine, which – if levels in the body shoot up - can contribute to heart attack and stroke.

Lower Blood Pressure
Along with magnesium, the potassium found in zucchini helps lower blood pressure. If unchecked, hypertension, or high blood pressure, can lead to arteriosclerosis (blood vessel damage), heart attack, stoke, and many other serious medical conditions. Both the potassium and magnesium in zucchini, however, can help alleviate the stress on the body's circulatory system.

Cooked Content

Because you harvest zucchini when immature, this summer squash contains fewer nutrients than mature winter squashes that develop large stores of starch and sugar. As with cucumbers, most of the weight of a fresh zucchini comes from water. Zucchini provides good flavor and only a few calories, whether raw or cooked. Zucchini offers useful amounts of some vitamins and minerals, but cooking reduces its nutritional value.

Over 90 percent of a zucchini squash consists of water. Cooking releases some of the water and leaches or vaporizes some nutrients. Boiling zucchini in salted water removes more protein than carbohydrate and reduces the total energy content to 10 calories. Zucchini loses more than one-half of its potassium and one-third of its phosphorus through boiling. Magnesium content drops to 3 mg, and calcium remains stable at 3 mg. Boiling reduces vitamin C in zucchini by more than 50 percent, but increases vitamin A. One 16-g boiled baby zucchini contains 179 IU of vitamin A, according to the USDA National Nutrient Database.

Raw Dishes

Choose only the freshest zucchini to serve raw. Zucchini should have a firm texture and no soft or brown spots. Any bruises or cuts shorten storage life. Storing zucchini in the refrigerator in a perforated plastic bag keeps the squash fresh for up to three days. Trim off the blossom end and stem, but don't peel the zucchini. Cut into sticks or slices, zucchini goes well with salads or by itself with dips. Any fatty dip or dressing added to zucchini contributes more calories to the meal than the zucchini does. Low-calorie dips, hummus or vinegar-and-oil dressings add flavor without the extra calories of high-fat condiments.

Cooked Dishes

Flavorings contribute both calories and nutrition to cooked zucchini dishes. The 2 cups of chopped zucchini in "Lemon Rosemary Zucchini" contain only 32 calories. Adding 1 tbsp. of olive oil for sautéing this mixture of zucchini, bell pepper and herbs increases the calorie count to 184. Baked zucchini requires only enough oil to slightly grease the baking pan. Combining tomatoes, onions and seasonings with the sliced zucchini adds flavor without greatly increasing calories. One serving of this baked vegetable medley provides only 31 calories and 32 percent of your daily vitamin C, according to the Universityof Maine Cooperative Extension. Think about all of these positive aspects when considering whether to buy zucchini and use it in meals. All of the above make zucchini a treasured part of a weight loss diet, or any kind of meal schedule for encouraging better health. Eating enough fruits and vegetables is so important that many top nutritionists are taking more time to promote healthy food choices that will keep you more fit and capable during every stage of your life. That’s why zucchini is in our list of Most Powerful Foods.

 

Vivians Banana Bread

I have wonderful memories of my grandmothers baking special treats for us when we would go to their farm for a visit.What I remember most is when we would arrive at the front door, the smell of fresh baked kringla's, pies or breads would welcome us into their house. I like to think that both of my grandmothers timed our visit perfectly with the treats coming right out of the oven. I have tried many banana bread recipes but my Grandma's was best, OK I may be a bit prejudice but try it for yourself and you be the judge.

You will see butter and sugar in this recipe and think well this doesn't sound so healthy but remember our meal plans are based upon the  80/20 principle, eat healthy 80% of the time and live guilt free the other 20% of the time, it makes life so much easier. So here is to the 20%, and I do choose my 20% wisely!

 

5 T butter

1/2 cup granulated sugar

1/2 cup light brown sugar

1 large egg

2 egg whites

1 tsp. vanilla

1/1/2 cup mashed, very ripe bananas

1 2/4 cup flour

1 tsp. baking soda

1/2 tsp salt

1/4 tsp baking powder

1/2 cup heavy cream

1/3 cup walnuts, chopped

Preparation:

Preheat oven 350* Spray bottom only of a 9x5x3 inch loaf pan.

Beat butter in large bowl with electric mixer. Add sugars. Add egg, egg whites and vanilla. Beat until blended, add mashed bananas.

Combine all dry ingredients add to mixing bowl, alternating with cream. Add walnuts to batter and mix.

Pour batter into loaf pan. Bake 1 hour and 15 minutes. Cool on wire rack. Serve with your favorite jelly or with butter.

 

From The Garden - July 23rd

This week we deliver you and your family:

- Rainbow Coleslaw with Ginger Vinaigrette

- Fried Egg and Vegetable Confetti

- A Healthier Guacamole

And so much more! Enjoy!

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From The Farm Meal Plan - July 23rd

This week we give you and your family:

-Grilled Sweet Potatoes

-Chicken & Orzo

-Strawberry & Lemonade Popsicles

and plenty more!

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Breakfast Cookie #1

Kids love cookies and parents want to see their kids eat healthy items for breakfasts. So I have brought the two together and I call them Breakfast Cookies.

1 1/2 cups Old Fashioned Oats

1/4 cup 100% whole wheat flour

1/4 cup all-purpose flour

2 T ground flaxseeds

1/2 tsp ground ginger

1/2 tsp  ground cinnamon

1 egg, beaten

1/3 cup unsweetened applesauce

1/4 cup organic honey

1/4 cup Nu Naturals Stevia Baking Blend

2 T canola oil

8 oz of any favorite dried fruit

2 T sunflower seeds

1/2 cup chopped walnuts

2T chocolate chips

Directions:

Preheat oven 325 degrees.

Using a cookie sheet, spray with cooking spray.

In a large bowl combine oats through cinnamon, stir well. Then add egg, applesauce, stevia, and oil. Mix well. Stir in fruit bits, walnuts, and chocolate chips. Form 2 inch balls and lightly push down into the shape of a cookie.

Bake 20-25 minutes or until the edges are lightly browned.

Cool completely on a wire rack.

 

 

Summer Bounty

Shall I compare thee to a summer's day? Thou art more lovely and more temperate: Rough winds do shake the darling buds of May, And summer's lease hath all too short a date.
—William Shakespeare (1564–1616)

The Gifts of Summer

Avocado

Basil

Berries

Blueberries

Broccoli

Carrots

Cherries

Corn

Cucumbers

Eggplant

Figs

Grapes

Green beans

Lettuce

Nectarines

Okra

Peaches

peppers

Plums

Raspberries

Shallots

Sugar snap

Summer squash

Tomatoes

watermelon

Calories Burned per Hour

Exercise & Calories Burned per Hour	130 lbs	155 lbs	180 lbs	205 lbs
Aerobics, general	384	457	531	605
Aerobics, high impact	413	493	572	651
Aerobics, low impact	295	352	409	465
Aerobics, step aerobics	502	598	695	791
Archery	207	246	286	326
Backpacking, Hiking with pack	413	493	572	651
Badminton	266	317	368	419
Bagging grass, leaves	236	281	327	372
Bakery, light effort	148	176	204	233
Ballet, twist, jazz, tap	266	317	368	419
Ballroom dancing, fast	325	387	449	512
Ballroom dancing, slow	177	211	245	279
Basketball game, competitive	472	563	654	745
Basketball, playing, non game	354	422	490	558
Basketball, shooting baskets	266	317	368	419
Basketball, wheelchair	384	457	531	605
Bathing dog	207	246	286	326
Bird watching	148	176	204	233
Boating, power, speed boat	148	176	204	233
Bowling	177	211	245	279
Boxing, in ring	708	844	981	1117
Boxing, punching bag	354	422	490	558
Boxing, sparring	531	633	735	838
Calisthenics, light, pushups,   situps…	207	246	286	326
Calisthenics, fast, pushups,   situps…	472	563	654	745
Canoeing, camping trip	236	281	327	372
Canoeing, rowing, light	177	211	245	279
Canoeing, rowing, moderate	413	493	572	651
Canoeing, rowing, vigorous	708	844	981	1117
Carpentry, general	207	246	286	326
Carrying 16 to 24 lbs, upstairs	354	422	490	558
Carrying 25 to 49 lbs, upstairs	472	563	654	745
Carrying heavy loads	472	563	654	745
Carrying infant, level ground	207	246	286	326
Carrying infant, upstairs	295	352	409	465
Carrying moderate loads upstairs	472	563	654	745
Carrying small children	177	211	245	279
Children's games, hopscotch...	295	352	409	465
Circuit training, minimal rest	472	563	654	745
Cleaning gutters	295	352	409	465
Cleaning, dusting	148	176	204	233
Climbing hills, carrying up to 9   lbs	413	493	572	651
Climbing hills, carrying 10 to   20 lb	443	528	613	698
Climbing hills, carrying 21 to   42 lb	472	563	654	745
Climbing hills, carrying over 42   lb	531	633	735	838
Coaching:   football,basketball,soccer	236	281	327	372
Coal mining, general	354	422	490	558
Construction, exterior,   remodeling	325	387	449	512
Crew, sculling, rowing,   competition	708	844	981	1117
Cricket (batting, bowling)	295	352	409	465
Croquet	148	176	204	233
Cross country snow skiing, slow	413	493	572	651
Cross country skiing, moderate	472	563	654	745
Cross country skiing, racing	826	985	1144	1303
Cross country skiing, uphill	974	1161	1348	1536
Cross country skiing, vigorous	531	633	735	838
Curling	236	281	327	372
Cycling, <10mph, leisure   bicycling	236	281	327	372
Cycling, >20mph, racing	944	1126	1308	1489
Cycling, 10-11.9mph, light	354	422	490	558
Cycling, 12-13.9mph, moderate	472	563	654	745
Cycling, 14-15.9mph, vigorous	590	704	817	931
Cycling, 16-19mph, very fast,   racing	708	844	981	1117
Cycling, mountain bike, bmx	502	598	695	791
Darts (wall or lawn)	148	176	204	233
Diving, springboard or platform	177	211	245	279
Downhill snow skiing, moderate	354	422	490	558
Downhill snow skiing, racing	472	563	654	745
Electrical work, plumbing	207	246	286	326
Farming, baling hay, cleaning   barn	472	563	654	745
Farming, chasing cattle on   horseback	236	281	327	372
Farming, feeding horses or   cattle	266	317	368	419
Farming, feeding small animals	236	281	327	372
Farming, grooming animals	354	422	490	558
Fencing	354	422	490	558
Fire fighter, climbing ladder,   full gear	649	774	899	1024
Fire fighter, hauling hoses on   ground	472	563	654	745
Fishing from boat, sitting	148	176	204	233
Fishing from riverbank, standing	207	246	286	326
Fishing from riverbank, walking	236	281	327	372
Fishing in stream, in waders	354	422	490	558
Fishing, general	177	211	245	279
Fishing, ice fishing	118	141	163	186
Flying airplane (pilot)	118	141	163	186
Football or baseball, playing   catch	148	176	204	233
Football, competitive	531	633	735	838
Football, touch, flag, general	472	563	654	745
Forestry, ax chopping, fast	1003	1196	1389	1582
Forestry, ax chopping, slow	295	352	409	465
Forestry, carrying logs	649	774	899	1024
Forestry, sawing by hand	413	493	572	651
Forestry, trimming trees	531	633	735	838
Frisbee playing, general	177	211	245	279
Frisbee, ultimate frisbee	472	563	654	745
Gardening, general	236	281	327	372
General cleaning	207	246	286	326
Golf, driving range	177	211	245	279
Golf, general	266	317	368	419
Golf, miniature golf	177	211	245	279
Golf, using power cart	207	246	286	326
Golf, walking and pulling clubs	254	303	351	400
Golf, walking and carrying clubs	266	317	368	419

Pineapple Raspberry Parfait

Serves 4

2 8-ounce containers (2 cups) nonfat peach yogurt

1/2 pint fresh raspberries, (about 1 1/4 cups)

1 1/2 cups fresh, frozen or canned pineapple chunks

Divide and layer yogurt, raspberries and pineapple into 4 glasses.

 

Stay Fit Strategies for Families

 

1. Make exercise a part of your day. Exercising  is as important as brushing your teeth, it needs to become a part of your day.

2. Set aside time on your calendar. Plan your family workouts. Be sure to check everyone's schedule and put up a family calendar to remind all family members of this time.

3 .Choose the right exercise. What's the best exercise in the world? The one you love the most. Find out what each family members favorite sport, skill or drill is and teach everyone in the family to do it.

4. Drink water. The human body is made of over 80% water, and you need to keep replenishing it. You should drink at least 1 litre of water a day. Your body sweats a lot of that water so you need to put it back in.

5. Willpower and motivation. Believe in yourself and support each family member.

6. Eat a nutrient dense diet. See www.cookinglessonsfromhome.com

7. Recognize -- and accept -- that, occasionally, eventually, things happen. The most important thing in any diet/exercise plan is knowing how to cope when you make a mistake. When you fail, accept it, embrace it and move on.

8. Focus on small changes.Even on those days in which nobody wants to get up off the sofa and move, just a walk around the block or a game of basketball will burn more calories then sitting on a sofa watching television. So, small steps done well are what make it happen.

9. Find a substitute "crutch" for eating. We eat for a lot of reasons besides hunger. If what drives you to crunch and munch is anger, sadness or boredom, you'll need. Exercise does double duty -- stops you from eating and burns extra calories -- so long as you're not swigging high-calorie energy drinks as you sweat.
10. Stick together as a family. Family are people you can lean on when the urge to sit on the couch with a quart of double-fudge ripple and a spoon gets overpowering. We propagate this fiction that we have to be able to do it purely on our own. Will power alone cannot do it, any more than will power alone will let you hold your breath under water indefinitely. Be accountable for each member of your family.

Healthy Food Tips

1. Get a jumpstart on dinner by filling microwave steaming bags with vegetables, one for every night of the week.


2. Steam your vegetables, then add herbs and spices and a bit of olive oil to add flavor.


3. Eat your fruit raw to enjoy its natural sweetness.


4. Take your favorite pasta recipe and try adding different combinations of your favorite vegetables between the layers: mushrooms, spinach, broccoli, carrots, zucchini, onions, or eggplant. Be creative.


5. Stir low-fat or fat-free granola into a bowl of low-fat or fat-free yogurt. Top with sliced apples or berries.


6. Add low fat cream cheese to celery stalks. Top with raisins for ants on a log.


7. Combine frozen 100% juice and berries, then freeze to make popsicles.


8. Use a fork to pierce whole, unpeeled vegetables such as potatoes or yams to keep them from bursting while cooking.


9. For even cooking, cut vegetables into small same-size pieces.


10. Try adding diced tomatoes, cucumbers and onions to your turkey-dogs.


11. Add lots of lettuce, tomatoes, onions, sprouts, or other vegetables to your turkey-burgers.


12. Slice, marinate (try balsamic vinegar) and grill a variety of vegetables including zucchini, asparagus, green onions, eggplant, and mushrooms. They’re delicious!


13. Pizza for dinner! Pizza can be a healthy choice whether you cook in or take-out when loaded with your favorite veggies.


14. Dress up a salad for your main meal. Add slices of grilled chicken or fish. Top with Mandarin oranges. A cool crunchy salad is refreshing on a hot summer day.


15. Make potatoes the star of the show. Top hot, split, baked potatoes with 3-bean chili, broccoli and cheese, or grilled onions and mushrooms for a quick and filling meal.


16. Grill a berry-filled dessert – slice a ripe peach in half, remove the pit, and fill the peach with blueberries. Sprinkle each half with brown sugar and lemon juice, wrap in aluminum foil, and place on the grill for 15 minutes, turning only once.


17. Grill your dessert – sprinkle bananas with cinnamon and brown sugar, place on aluminum foil, and let it sizzle. Or get creative, and try grilled bananas for your banana split!


18. Grill your own potato bites dice potatoes, drizzle with olive oil, sprinkle with seasoning, wrap in aluminum foil, and place on the grill.


19. Grill tropical fruit such as papaya and mango and serve with grilled fish.


20. Choose ½ cup of applesauce for baking instead of a ½ of cup oil.


21. One night of the week, let your child be in charge of the meal, making sure that they choose a veggie.


22. Make an all-fruit kabob – pineapple, banana, papaya, and pear chunks work well.


23. Make shish-kabobs – cut meat into 1-inch pieces, use whole mushrooms, cherry tomatoes, chopped pieces of onions, bell peppers, and pineapple. Get your children involved and have them make their own skewers. Soak the vegetables in water for 30 minutes to prevent them from catching fire while on the grill.


24. Enlist help from your kids at dinnertime. Have them prepare a vegetable tray as an appetizer or an accompaniment with dinner while you prepare the main entree.


25. Ask your older children to help encourage their younger siblings to eat fruits and veggies.


26. Help kids make frozen fruit kabobs using pineapple chunks, bananas, grapes and kiwis.

 

Grilled Veggie Pizza

I love pizza, especially when it is grilled and healthy!  This recipe includes the pizza dough, if you choose to save some time you can buy pizza crust. Here is another fun idea, get individual pizza crusts for everyone in your family and have them make their own pizza.

Pizza Crust:

• 1/2 teaspoon Active Dry Yeast


• 3/4 cups Warm Water


• 2 cups All-purpose Flour


• 1/2 teaspoon Kosher Salt


• 3 Tablespoons Olive Oil

Pesto Recipe:

• 3/4 cups Fresh Basil Leaves


• 1/2 cup Grated Parmesan Cheese


• 2 Tablespoons Pine Nuts


• 2 cloves Garlic, Peeled


• Salt And Pepper, to taste


• 1/3 cup Extra Virgin Olive Oil

TOPPINGS:

• 2 whole Zucchini, Cut In Diagonal Slices


• 2 whole Summer Squash, Cut In Diagonal Slices


• Olive Oil For Brushing


• 1 whole Yellow Bell Pepper


• 1 whole Red Bell Pepper


• 12 ounces, weight Fresh Mozzarella, Sliced


• 4 ounces, weight Goat Cheese


• Extra Basil Leaves,      For Garnish


• Grated Or Shaved      Parmesan Cheese, For Sprinkling

Preparation Instructions

To make the crust: Sprinkle yeast over 3/4 cups warm (not lukewarm) water. Let stand for a few minutes.

In a mixer, combine flour and salt. With the mixer running on low speed (with paddle attachment), drizzle in olive oil until combined with flour. Next, pour in yeast/water mixture and mix until just combined, and the dough comes together in a sticky mass.

Coat a separate mixing bowl with a light drizzle of olive oil, and form the dough into a ball. Toss to coat dough in olive oil, then cover the bowl tightly with plastic wrap and set it aside for 1 to 2 hours, or store in the fridge until you need it.

To make the pesto: Add basil leaves, 1/2 cup Parmesan, pine nuts, and salt and pepper to a food processor or blender. Turn machine on, then drizzle in olive oil while it mixes. Continue blending until combined, adding additional olive oil if needed. Set aside.

To make the toppings: Brush zucchini and summer squash slices with olive oil. Sprinkle with salt and pepper. Grill over medium heat until vegetables are tender and have nice grill marks. Set aside.

Place whole peppers on grill and allow to blacken. Remove from grill and immediately place in a large ziploc bag. Allow to sit for 20 minutes or so, then remove peppers from bag and peel off blackened skin. Deseed peppers, then slice into strips. Set aside.

Preheat oven to 475 degrees. Arrange a rack toward the bottom of the oven.

To assemble the pizza: Roll out pizza dough on a floured surface; get it as thin as you can. spread a generous layer of pesto all over the surface of the crust. (You might have a little left over; if you do, store in the fridge.)

Lay slices of mozzarella all over the pesto. Arrange grilled zucchini, squash, and peppers in a pretty pattern on top of the mozzarella. Bake for 15 to 18 minutes, or until crust is golden brown and cheese is bubble (watch to make sure cheese doesn't get too brown.)

Remove from oven and crumble goat cheese all over the top of the pizza. Lay basil leaves on top, sprinkle with Parmesan, and serve immediately.

 

adapted from The Pioneer Woman

 

Cooking Classes and Workshops

The food we eat is one of the primary influences on our health.

Cooking Lessons from Home™ established in 2008, is devoted to designing healthy meal plans for your family, emphasizing preparation of locally available and seasonal, natural foods that promote good health with the home cook in mind.

Cooking Lessons from Home, offers small-sized classes in a warm, relaxed setting. The classes are demonstration based, lasting three hours.

"Her passion, humor and dedication to excellence have made her an inspiring teacher." - Mona

To complete the experience, the prepared dishes are enjoyed together over a complementary glass of wine. You will be able to take home all of the recipes that are prepared in your class. Classes are offered on weekday mornings and weekends. Organize your own group or pick one of the many scheduled classes.

Come share a passion for healthy cooking in my home.     Classes     $60 per student per class     5 classes for $250     Cancellations must be made 48 hours in advance for refund.

Call 214.407.8865 to attend Cooking Lessons from Home Cooking Class!

Water Fitness Classes

Kimberly is a Master Aquatic Instructor certified for 15 years specializing in all types of water fitness. Classes can be conducted in her pool or she will come to you. Prices depend upon location, frequency of classes and numbers of participants. Please call 214-407-8865.

Water aerobics allows a person to get the same benefits as regular aerobic workouts, but it has many advantages. While no single exercise is perfect for everyone, water aerobics comes close by conforming to individual needs, restrictions, and abilities. By adjusting the size and speed of your movements, you can change the level of exertion to suit your needs. It allows a person to exercise every muscle and every joint in the body all at the same time.

Additional Exercise Classes include: Personnel Training: Adults, Children, Small Groups or Families.

Sunrise Yoga Class

Kimberly is a Holistic Health Coach, Yoga Instructor, certified Natural Foods Chef, Pilates instructor, Master Aquatic instructor and Personal Trainer.

Kimberly believes and witnesses daily that creating extraordinary health and energy are the gateway to enjoying fulfillment in all areas of life. She is available to teach group or private instruction in the following forms of energy. If you live in the Frisco area you are invited to attend the following classes;

Sunrise Yoga, Pilates, Meditation and Stretching     Six Week Course at The Lakes , Frisco, Texas     Saturday: 8:00 a.m.- 9:00 a.m. on The Lake

$56 for 6 week class, Drop-ins $12 per class

Having studied with a diverse group of teachers, Kimberly’s yoga style is one that incorporates a combination of slow-flow vinyasa style with aspects of Iyengar alignment. She has studied Ashtanga, Iyengar, Stott Pilates and Classic Stretching. She focuses on the energetic feeling of a pose or exercise rather than the physical appearance.

Pediatrician Offices

As a health coach, Kimberly works with pediatricians to help children and their families confront challenges such as managing weight, making healthy food choices, maintain positive lifestyle behaviors, building confidence and increasing physical activity levels, all of which can lead to achieving a healthier and happier life and lower medical costs over time.

Schools

Kimberly has been working with schools systems throughout the United States for 17 years. Four of her five books teach children and their families how to incorporate fun fitness into their lifestyle.

• Fitness classes for Students


• Wellness for Students


• How to Publish a Book


• Making Healthier Food Choices


• Kids and Exercise

Workshops and Classes

Kimberly speaks at workshops, health fairs, adult continuing education classes, schools, doctor offices, community centers, med-spa’s, yoga studio’s, fitness centers, weekend retreats, cruise ships, senior centers, Kiwanis, Lions Club, Chamber of Commerce, and Rotary Club, and private group seminars. She also offers “In office” classes for staff, clients and patients. As you can tell, Kimberly is very passionate about health and fitness. If you know of a group who could benefit from this message, please call 214-407-8865 or email at www.kimberly.fitnessproductions@gmail.com

 

Some of her topics have included:

• Wellness for Teachers


• Strategies for Real Life


• Creating Healthier Habits


• What does Your Community Offer?


• The ‘Real Happy Meal’


• The Power of H” Om”e


• The Secret to Changing Behaviors


• How to Get Kids to Exercise

Corporate Wellness Programs

A Healthier Company Begins with Healthier Employees. There is a fine line between work/life; it can make the difference between success and failure. An employee’s lifestyle and habits outside of the work place impact their health in significant ways. The future of our workforce depends on the ability of each member of society to adopt a healthy and productive lifestyle and to practice these skills as a long-term strategy towards overall happiness and wellness. This may sound unrealistic to expect the majority of employees will adopt this type of behavior on their own; the best place for them to learn these behaviors is on the job. Most workers spend 50% of their waking hours at work, in addition to the time and energy there are demands from the family and considering these demands the workplace is an ideal place to help instill positive behaviors that will contribute to more devoted employees. When companies address the “whole person” in wellness programs there is a much greater chance for behavior change of the employee. Kimberly offers 60 minute onsite and web-hosting packages.

Appearances

Kimberly has inspired and motivated thousands of family’s in the U.S. and Canada. She brings her knowledge and acquired experience combined with her high energy, effervescent personality and humor to every class and seminar she teaches. Kimberly has been a speaker at health and fitness conventions, school functions, corporate meeting and training sessions.

She is available for speaking engagements regarding:

• Healthy Lifestyles for Families


• Kids Health


• How to Motivate Kids to Eat Healthy and Exercise Regularly


• Strategies for Family Meal Planning


• Family Time Management


• Running a Non-profit organization


• Book Publishing

Kimberly is also available for

• Free lance writing projects


• Radio Press Interviews


• Book Signings

 

To book Kimberly and for more information contact Kimberly.fitnessproductions@gmail.com please call us at 214.407.8865

The Culture of Fit American Families

THE CULTURE OF A HEALTHY LIFESTYLE BEGINS AT HOME, WITH HEALTHFUL BELIEFS, RULES, HABITS AND ACTIVITIES

Our mission at Fit American Families is to inspire, motivate and educate parents to create their own unique family culture that supports eating healthy foods, exercising as a family, and making the most of your time together.  Join our mission to help all families live a fit and healthy lifestyle.

 

What does it mean to live a healthy lifestyle?

Living a healthy lifestyle means you are willing to take charge of your health and make changes that can affect your overall health now and in the future. It means that if you uphold such a lifestyle, you can reduce your chances of developing diseases like high blood pressure, type two diabetes, stroke, early dementia, heart diseases, high cholesterol levels, other diseases and have a positive outlook in life. This is a gift that keeps on giving because your children will pass their healthy lifestyle to their own children. It is the best gift you can give your family.

Our main objective at Fit American Families and Cooking Lessons from Home is to 

Fuel Your Body then Burn the Fuel.

We accomplish this by addressing the top 3 factors that support a healthy lifestyle;

1. Nutrition: For $4.16 per month you can prepare the healthiest meals each week, through our program- Cooking Lessons from Home.

2. Fitness: Take on our Family Fitness Challenge-Fitness Quests, or our family fitness books and fitness products.

3. Stress Reduction: Reducing stress is a learned skill, learn how families just like yours live healthier and with less stress. 

How do other families live this healthy lifestyle?

Each week Fit American Families from across the United States will share their healthy habits, stories, tips, tools and advice on their family lives a fit and healthy lifestyle.

Why do you believe so strongly that families should exercise together?

People in the same family tend to have similar:

• Eating patterns


• Maintain the same levels of physical activity


• Adopt the same attitudes toward a lifestyle they are accustomed to living

Studies have shown the key to raising healthy children in to healthy adults is taking a whole-family approach. It's the "practice what you preach" mentality. Most parents don’t recognize the power they have to model healthy behavior to their children. In addition while spending quality time together strong family relationships are formed and this is one of the cornerstones of health and well-being, and few relationships are as important as those between parents and children.  Show through your participation and action your attitude about exercise, impacts your children. When parents and kids are active together, it gives them a common sense of purpose and a goal.

 

 

What's the Secret to an Active Family?

Cooking Lessons From Home

Replay 4 Kids

Mission Statement


Our mission is to promote physical activity by collecting new and gently used sport equipment and donating these gifts throughout our communities to other non-profit organizations that support the health and well-being of our children.

 

Replay 4 Kids, Inc., is a 501 c (3) organization and all donations are tax-deductible.

Get Involved
Equipment and volunteers needed
The following equipment is currently needed:

• Swim Goggles


• Soccer balls


• Baseball Gloves and balls


• Tennis racquets and new balls


• Golf clubs and golf balls


• Basketballs


• Footballs


• Frisbee’s


• Cones


• Athletic Shoes

Volunteer Programs




We are always looking for volunteers.

• Organize and maintain sports equipment


• Execute weekly operations by acquiring and managing equipment and coordinating deliveries to communities and schools.


• Help assist with planning and executing fundraising events.


• Assist with marketing efforts.

 

Interested individuals should submit a cover letter and resume via e-mail to Kimberly.Replay4Kids@gmail.com

Volunteer Opportunities Individual or Group Efforts

 

Organize a collection drive for new and gently used sports equipment:

Establish a specific time, location and targeted group of participants such as your school, religious groups or neighborhoods.

 

Get the word out to everyone about the collection event. Make and distribute flyers, send e-mails and talk it up. We will provide you with the logo for your materials.

 

Place collection bins at designated drop-off areas and/or pick up equipment and gather it to one location for us to collect it from you. We can provide you with Replay 4 Kids collection bins.

For more information, please email me @ Kimberly.Replay4Kids@gmail.com

Request Equipment

Replay 4 Kids assists 501(C)(3) organizations by fulfilling wish lists of sports equiptment items as best we can. Please fill out the form below with detailed information on your specific needs. Once we receive this form we will contact you within the next three business days.

If you would like to request a larger list of items, please email us. Thanks!

From The Farm Meal Plan - July 9

This weeks From The Farm Meal Plan includes:

• Seared Halibut w/ White Beans &  Basil Oil


• Spaghetti w/ Zucchini & Beans


• Sirloin Kebobs

Download Below!

[private] [download#14] [/private]

From The Garden Meal Plan - July 9

This weeks From The Garden Meal includes:

• Chickpea & Avocado Sandwich


• Moroccan Eggplant w/ Garbanzo Beans


• Calabacitas

Download Below!

[private] [download#15] [/private]

Family Fitness Quest

Perceived Exertion

When someone says to me, I have been exercising for months now and I am not losing any weight. Several issues come to mind, but I want to discuss only one for now. Last week we talked about intensity, and how it relates to exercise. Well intensity may be one reason why you may not be seeing a change in your body. What I mean by this is…(sorry this may hurt) you may not be exercising as hard as you think you are. What I mean by using the word hard is the intensity of your workout. A personal training client of mine used walking as her form of cardiovascular exercise. She expressed a concern to me that she has been walking for 4 weeks now and hasn’t seen much a of a difference in her body. So I suggested for that mornings session, that we take a walk. She lived in a beautiful gated community, there were so many well manicured yards, a lake, landscaped bicycle path and neighbors out for a morning stroll. As we began our walk, we passed the first house and she slowed down to tell me to look at this most perfectly shaped magnolia tree. It was beautiful, but to really study it, we had to slow down. I told her we needed to gradually pick up our pace to the point we were breathing heavy and  started to feel sweaty. But again, she stopped to thank a neighbor for picking up her newspaper while she and her husband were gone for the weekend. (we stopped completely). Now we had to start up again and for the next 10 minutes we held a pretty good pace, I challenged her with a few minutes of powering walking and slow down to her normal pace and then once again pick up the power walk. She said for the first time walking, she felt herself glisten, according to her southern women don’t sweat they glisten. Okay… so we were now glistening and walking when we came upon another house in which she started to tell me how this neighbor was going to add on to the enormous house they had already. I told her I don’t mean to be rude but keep walking don’t stop. After 45 minutes, she wanted to stop so we slowed our pace and headed back to her house. She said she was pooped. My pint in sharing this story with you is yes, you may be going through the motions of a cardiovascular exercise but are you really exercising with intensity?

To keep it real, I use a pulse rate monitor. I wear it around my wrist like a watch and I believe it is pretty close to being accurate. The most accurate method would be to take your own pulse, for a one minute period, but for most people you have to slow down to really focus on counting each pulse you feel, so to avoid slowing down I use the monitor. A pulse rate monitor will indicate your current pulse per minute. What should your pulse rate be if you are working out?

While there a few different methods out there to determine your Target Heart Rate, (THR) I prefer to use the Karvonen Formula. To begin you need to take your pulse rate for 3 consecutive mornings, this means even before you swing your feet off the bed you must lie still and take your pulse, be sure to have a clock to count your pulse for one full minute. To take your carotid pulse, place your index and middle fingers directly under your ear, slide your fingers down until under the jawbone, press lightly. For your radial pulse, place your index and middle finger over the outside of your opposite wrist, wiggle your thumb and place your two fingers at the base of your thumb. Count each beat for one full minute. For our example, lets say for three mornings you recorded your resting heart rate (RHR) at 74, 76,  75. Now add these RHR together and divide by 3. This would figure out to be 75 RHR.

Now take 220- age= maximum Heart Rate. Lets say you are my client from above and you are 40 years old. Her RHR=75. She is 40 years old. So 220-40=180.

Next determine  if you are a beginner or want only a low fitness level your target would be 50-60% of your maximum heart rate.

For an intermediate or average fitness level aim for 60-70% of your MHR.

For advanced or high fitness level aim for 75-85% of your MHR.

(Other factors that you should take into consideration for determining your heart rate should be your fitness level, your age, injuries, and any medications you may be taking.  I advise you to ask your doctor to determine your THR.)

(MHR-RHR)xIntensity+RHR=THR 

220-age= Max Heart Rate (220-40=180 MHR)

MHR-RHR= 180-75=105

Her level is a beginner so her range will be;

105 x .50 (minimum intensity) + 75 (RHR)= 128 Beats Per Minute BPM

Her maximum beginner intesity is

105 x .60 (Max intensity) +75 (RHR) = 138 BPM

So for my client when she is walking her heart rate needs to be within 128 – 138 BPM to make a difference in her body.

I hope this helps you in your quest to maintain a healthy lifestyle.