ECW Tip: DETOX TEA

detox tea

Great for your health and cleansing your body, especially if you’ve been having lots of summer treats. Have one first thing in the morning to start your day in a positive way! Plus it makes your skin glow ladies 🙂

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ECW Tip: Back-to-School Bento Lunch Boxes

BACK -TO-SCHOOL BENTO BOXES

Instead of a boring peanut butter and jelly sandwich, start the school year off by preparing bento lunch boxes with your kids. A traditional Japanese bento box holds rice, fish or meat, and vegetables. BUT you can create custom boxes to accommodate each family member’s favorite cuisine! Here are a few ideas to get you started:

Hummus and Pita Plate: Pack 1/3 cup hummus with whole-wheat pita squares, baby carrots, baby tomatoes, and grapes.

Deli Roll-Ups: Roll 3 slices of deli turkey and/or ham around one Laughing Cow wedge and spinach. Serve with bell pepper slices, cucumber slices and cinnamon-sprinkled apple slices.

Wasa Salad Platter: Pack 4 Wasa crackers with one scoop of tuna or chicken salad, celery sticks and strawberries.

Taco Bar: Pack 3 oz. grilled chicken, 2 small corn tortillas, ¼ cup shredded low-fat cheddar cheese, ¼ cup guacamole, ¼ cup salsa, and 2 tablespoons low-fat sour cream or Greek yogurt. Serve with pineapple slices.

Pizza Box: 1 whole wheat English muffin, top each half with pizza sauce, part-skim string cheese slices (use one piece total) and turkey or vegan pepperoni slices. Serve with broccoli and berries.

Cold Soba Bowl: Pack 1 cup soba noodle salad (recipe below), snap peas and orange slices.

Lunchtime Soba Noodle Salad

Serves 4

  • 12 ounces soba (buckwheat) noodles
  • 1 cup frozen shelled edamame
  • 1/2 cup peanut butter
  • 2 tablespoons rice vinegar
  • 1 tablespoon soy sauce
  • 2 teaspoons grated peeled ginger
  • 1 teaspoon sesame oil
  • 1 teaspoon Asian chili sauce (such as Sriracha or sambal oelek)
  • Salt
  • 1 cup shredded rotisserie chicken
  • 1 cup diced cucumber
  • 1/2 cup chopped scallions
  1. Bring a large pot of water to a boil. Add the soba noodles and edamame and cook according to package directions. Reserve 1 cup cooking water, then drain the noodles and edamame and run under cold water until cool.
  2. Combine the peanut butter, vinegar, soy sauce, ginger, sesame oil and chili sauce in a large bowl. Add 1/2 cup of the reserved cooking water and whisk until smooth. Add the noodles and edamame, season with salt and toss to combine (add more cooking water to loosen, if needed). Divide among shallow bowls and top with the chicken, cucumber and scallions.

 

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Champagne Pops!!!

2

A FUN adult summer treat!!!

  • 1 cup water
  • 1 cup sugar
  • 1 Mint sprig
  • 1 pint ripe strawberries
  • 5 cups champagne
  1. Make the syrup by placing the sugar and water in a small saucepan over medium heat.
  2. Stir until the sugar has completely dissolved and turn off the heat.
  3. Add a sprig of fresh mint to the syrup for flavor. Let it sit in there while you prepare the strawberries.
  4. Remove the green tops from the strawberries.
  5. Puree your strawberries in a blender until they are completely smooth.
  6. Discard the mint sprig and stir the sugar syrup, strawberries, and champagne together.
  7. Fill your popsicle molds and freeze the mixture until it is completely solid. This will probably take at least two-three hours.

Enjoy, as long as you are over 21 years old!!!

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Build YOUR Health House

Build YOUR Health House

As a wellness coach I’m constantly perusing articles, videos, television segments and attending conferences to discover new tips to share with my clients and followers. As you can imagine there is an endless amount of contradicting information out there, which can be a bit overwhelming even for me! What’s a girl to do?!

Over time I’ve come to realize that it’s impossible to implement every healthful strategy into your life. Therefore, you need to pick and choose what works for you and compliments your lifestyle.

How many of you played with Legos as a kid? You would dump out the whole box, filled with different colors, shapes and sizes, and construct your own unique creation. This is how I’ve come to view wellness. You need to build your own health house.

At the foundation you need to eat a healthy diet, exercise and mange your stress. BUT how you get there is completely up to you. For instance, if you see an appealing tip, like snack on produce and protein or start your day with lemon water, add it as one brick in your house. Maybe a few weeks later you try a spin class and love it! You then add another brick and commit to going three times a week. Remember Rome was not built in a day and developing a lasting lifestyle takes time.

Now what if you finally get your dream house built, and a few years down the road, you feel like it’s getting a bit outdated? Or what if you feel like your body is changing yet again (thanks hormones!!) and what you’ve been doing for so long is no longer working for you? Or maybe you had a big life change which has completely altered your lifestyle (baby, career, financial)? Or what if you’re just plain bored? Guess what, you can always remodel!

Give ideas that appeal to you a go and make each a building block in the construction of your health house. Make changes when necessary and appreciate that one step forward is a huge accomplishment. It may take some of us a little longer to get there but it was the turtle (and not the hare) who won the race!! 🙂

 

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ECW Tip: The Freezer is Your Friend

Freezer

Save money and time by freezing leftovers and excess food. For instance, if you load up on produce at the grocery store or farmers’ market, freezing the surplus immediately is the best way to preserve nutrients. Plus these fruits and veggies will make great additions to your smoothies and stews. You can also freeze cheeses (hard grating cheeses like cheddar thaw best), milk (to bake with), egg whites, tomato-based products (like homemade pasta sauce), broths, wine (for future cooking, not drinking), herbs, and healthy greens like kale (blanching first helps preserve quality). In addition, you can actually cook meals in bulk and freeze for days when you’re working late or running around carpooling kids from activity to activity.

Here’s a great family favorite recipe to get you started:

Vegetable Calzones

Makes 8 Servings (4 whole calzones)

  • 1 portion raw whole wheat pizza dough (I like to buy at Whole Foods.)
  • 1 sweet onion, cut into 1/2-inch-thick slices
  • 1 red bell pepper, quartered
  • 1 yellow bell pepper, quartered
  • Olive oil cooking spray
  • 1 pound Italian turkey sausage links
  • ½ cup all-purpose flour
  • 1 cup plus 8 tablespoons pizza sauce (or an organic marinara sauce), divided
  • 1 cup shredded part-skim mozzarella cheese
  1. Remove pizza dough from refrigerator; let stand at room temperature 1 hour.
  2. Prepare grill to medium-high heat.
  3. Coat onion slices and bell pepper pieces with cooking spray. Place vegetables and sausages on a grill rack coated with cooking spray. Grill vegetables 4 minutes on each side or until browned; grill sausages 8 minutes or until done, turning occasionally to brown on all sides. Remove vegetables and sausages from grill; cool slightly. Cut onion slices in half; cut bell pepper pieces into 1/2-inch strips. Cut sausages diagonally into thin slices.
  4. Preheat oven to 450 degrees.
  5. Place dough on a lightly floured surface; divide dough into 4 equal portions. Roll each portion into a 9 x 5-inch rectangle. Spread 1/4 cup pizza sauce evenly over each rectangle, leaving a 1/4-inch border. Arrange sausage evenly over half of each rectangle; top evenly with onion and bell peppers. Sprinkle each calzone with 1/4 cup cheese. Fold other half of dough over filling; press edges together with a fork to seal.
  6. If eating immediately: place calzones on a baking sheet coated with cooking spray. Coat calzones with cooking spray. Bake for 15 minutes or until golden brown. Remove from oven; let stand 5 minutes. Cut in half and top each half with 1 Tablespoon pizza sauce.
  7. If freezing: Bake for 10 minutes. Remove from oven; let stand 5 minutes. Wrap cooled calzones individually in foil and seal in a large zip-top plastic freezer bag. Freeze up to 2 months. To Reheat: Bake calzones, unwrapped, at 400 degrees for 20 minutes or until golden brown. Cut in half and top each half with 1 Tablespoon pizza sauce.

 

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When to Buy Organic?!!

G and veggies

Eating a diet focused on fruits and vegetables is the best way to stay healthy (not to mention ROCK those skinny jeans). But the pesticides used on many crops remain a major health concern as they disrupt the normal functioning of the nervous and hormone systems, as well as increase risks of cancer. Therefore, by choosing organic and locally-grown produce, you can take advantage of the health benefits of fruits and vegetables without exposing yourself, your family and your pup to potentially harmful chemicals.

Each year the Environmental Working Group (EWG) updates their Shopper’s Guide to present the newest “Dirty Dozen Plus” list – produce that contains the highest pesticide residues, as well as the “Clean Fifteen” list – produce least likely to hold pesticide residues. This can also help you save money because it highlights which foods you should buy organically.

Here are the updated lists:

The Dirty Dozen:

  • Apples
  • Peaches
  • Nectarines
  • Strawberries
  • Grapes
  • Celery
  • Spinach
  • Sweet Bell Peppers
  • Cucumbers
  • Cherry Tomatoes
  • Snap Peas (Imported)
  • Potatoes
  • Hot Peppers
  • Kale
  • Collard Greens

The Clean Fifteen:

  • Avocados
  • Sweet Corn
  • Pineapples
  • Cabbage
  • Sweet peas frozen
  • Onions
  • Asparagus
  • Mangos
  • Papayas
  • Kiwi
  • Eggplant
  • Honeydew Melon
  • Grapefruit
  • Cantaloupe
  • Cauliflower

 

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