Healthy Kid Snack Ideas

Sometimes it's just difficult to get our kiddos to eat... but feeding them with chemicals and artificial sweeteners is not the answer! I know, it's fast, easy, and convenient to stop at a fast food restaurant or buy easy snacks at the grocery store, but have you ever stopped to think how easy it is to feed our kids fresh healthy food? 

Our job is not only to "feed" them, but we need to give them FUEL their little bodies so they grow big and strong, not big (overweight) and weak.   As the parents, WE must be the ones to take action and do whats best as their role models!

So I am going to share some really simple KID FRIENDLY SNACKS that have been a savior for me!!  Mind you, I have a very picky 4 year old, but as I am committed to my plan, he knows mommy is the boss and he either eats what mommy puts down, or "he wont grow big and strong like a football player or Batman"---> Feel free to use whatever super hero or sports player they like! :) 

• Grapes, cucumbers, and hummus- This is a perfect combo of food!! Cucumbers with some hummus (if they refuse the hummus, I also use Greek yogurt Ranch), and a little fruit to top it off!! The sugar content in grapes is slightly high, but compared to candy with sugar is no competition! Go with the fresh grapes!!

Yup, he is one happy camper!! 

• Greek Yogurt- You can do a lot with this!! I usually do 1/2 cup plain Greek yogurt, add some fresh fruit (my kids live strawberries), then top it off with a little Agave Nectar, which is a great sweetener that is low on the glycemic index, so it is great for diabetics! 

• Rice Cakes and Peanut Butter- Who doesn't love a little crunch with some rice cakes?! My boys LOVE them!! They are light, and easy for them to handle! Add a tablespoon of Natural Peanut Butter (I use Jiff), and wallah! 

• Apple and Peanut Butter- Ok so maybe I like peanut butter and the addiction has rubbed off on my boys lol?! A little healthy fat won't hurt!! Slice those apples up, and if your kids are crazy like mine, they need the skin off too, then put 1 tablespoon of Natural Peanut Butter in a little bowl, and let them dip away!!

• Peanut Butter & Banana Bites- Ok I am almost done with the peanut butter lol!! So much you can do with it!! Healthy fats and healthy protein!! 

When it comes down to it, my kids are getting lots of fresh veggies, that they can dip (Greek yogurt ranch, peanut butter, etc), or fresh fruits to dip!! Easy finger foods that do not have to be cooked are usually healthier and easier to handle!! Make it fun & simple for both you are your lil munchkins!!

Chocolate Shakeology Pie

Chocolate Shakeology Pie

Serving Size- 1/8th of pie
Ingredients:

• 2 scoops Chocolate Shakeology
• 1 1/2 Plain Greek Yogurt
• 1/2 cup natural Peanut butter
• 1/2 cup Vanilla Almond Milk (unsweetened)
• 1 graham cracker crust (I used bought)

Directions:

1. Mix first 4 ingredients together in mixing bowl well until smooth.
2. Pour mixture into graham cracker crust.
3. Freeze for 3 hours before eating.

*If you are following the 21 Day Fix meal plan, the containers go as follows:

1 RED

1 YELLOW

2 TSP

If you would like more healthy recipes, tips on clean eating, and support to reach your health and fitness goals, please fill out the application below for a spot in my next online fitness challenge!

Healthy Veggie Pizza

Happy 4th of July!!! So although most people are not working today, I feel the need to give you all one of my favorite recipes to take to a party! It has ALWAYS been a huge hit and Im not sure why I never have put it on here yet... I guess its the right time now :)
A couple things I do different with this recipe to make it healthy...
Instead of mayo---- I use plain Greek Yogurt
Instead oh white croissant as the crust-----I use whole wheat pizza dough
And of course, tons of fresh veggies!!

HEALTHY VEGGIE PIZZA

Ingredients:

• 1 tube whole wheat pizza dough
• 2 8 oz packages light cream cheese (you can use Greek Yogurt Cream cheese)
• 1 cup Plain Greek Yogurt
• 1 oz dry ranch dressing mix
• 1 cup raw broccoli
• 1 cup chopped tomatoes
• 1 cup raw green, red, and/or orange peppers
• 1 cup raw cucumbers
• 1 cup raw cauliflower
• 1 cup shredded carrots
• 1 cup low fat shredded cheddar cheese

Directions:

1. Cook Pizza dough as directed on label and let cool completely
2. Mix Cream Cheese, Greek Yogurt, and dry ranch packet in separate bowl.
3. Spread mixture over cooled crust
4. Cut up all veggies and spread over cream cheese spread. 
5. Top off with cheese
6. ENJOY!!!

Buffalo Chicken Spaghetti Squash Casserole

Buffalo Chicken Spaghetti Squash Casserole

Ingredients:

• 2 small-to-medium spaghetti squash
• 1 (8oz) package of cream cheese
• 1/2 cup Frank's Hot Sauce
• 1/2 cup ranch dressing
• 1 large chicken breast or 2 medium chicken breast, cooked and shredded
• 2 cups shredded cheddar cheese

For Ranch dressing:

1 dry Ranch Packet Mix (I use Hidden Valley)

1 cup Plain Greek Yogurt

1/2 skim milk

Directions:

1. Preheat oven to 400 degrees.
2. Cut Squash in half length wise and put on plate upside down (round part up) and cook in microwave for approx 12 min or until soft inside
3. Allow the spaghetti squash to cool for 5-10 minutes.
4. While you are letting the spaghetti squash cool, prepare the buffalo chicken by place the cream cheese and the hot sauce in a large saucepan. Allow the cream cheese to completely melt.

5. Add in the ranch dressing and chicken breasts.

6. Scoop out the insides of the spaghetti squash.

7.  Place the buffalo chicken on top of the spaghetti squash and sprinkle with the cheddar cheese.

8. Bake for 10 minutes, or until the cheese has completely melted.

ENJOY a great meal for the family!

If you love buffalo chicken dip, you are going to LOVE this health alternative and is a complete meal!!

Oat Flour Crepes

I am soooo in love with breakfast food its not even funny! Not only is it so good for you to jump start your metabolism for the day, but I just love how breakfast foods can be eaten any time of the day and still fulfill your cravings!! So I know some breakfast foods that taste really good need lots of time to prepare, BUT not today!! My son and I had a BLAST cooking these together!! 

It's a simple recipe that is quick and literally 3 ingredients to make! So here it is!

3 Ingredient Oat Flour Crepes

Ingredients:

• 1 egg
• 1/2 cup rolled oats (ground into oat flour)
• 1/2 cup almond milk or any dairy/non-dairy milk

Use a food processor ( I used a magic bullet), and add the oats in to blend into flour.  

Then add in the egg and almond milk and blend for about 20 seconds.

Use a frying pan to cook the crepe... I spray a little olive oil on so it does not stick.  

Pour a thin layer onto the pan and cook on medium for 4 minutes, then flip and cook the other side for an additional 4 min. 

Remove and set on plate... Time to make the filling and toppings! So for the filling, I just used what I had laying around.. So used 4 TBSP of plain Greek Yogurt, 1 TBSP Almond Butter, and 1/2 tsp cinnamon!

Mix together and put on crepe!

I cut up 1 banana and put half of the banana inside the crepe with the filling, and left just a couple for the topping!

 Time to wrap up those bad boys and top off with some bananas!

and then my son took it upon himself to create our crepes into CARS!!!

This is  creativity right here from an almost 3 yr old!! I just LOVE their imagination!!! It gets even better.. He asked me so nicely to put candles on to make it a birthday cake since his birthday is coming soon!! I couldn't resist!!!

His CARS CREPE EARLY BIRTHDAY CAKE!! Haha Oh I love him to pieces!!

Blowing out his candles!!

And time to enjoy!! YUMMY!!

Clean Chocolate Peanut Butter pudding surprise!

Clean Chocolate Peanut Butter pudding surprise

Ingredients:
1 4 oz container of plain Greek yogurt
1/2 scoop chocolate shakeology
1 tsp natural peanut butter
1 tsp chocolate chips (optional)

Directions:
Mix first 3 ingredients together
Top off with chocolate chips

Enjoy!
This was a surprise my mom gave me instead of birthday cake when I told her I wanted to be healthy. .It was totally amazing and satisfied my cravings! 

Home made Honey Mustard

Homemade Honey Mustard

Ingredients:

4 tablespoons of  plain Greek yogurt
2 tablespoons of yellow mustard
1 tsp of apple cider vinegar
2 tablespoons of raw honey. 

Directions:
Combine ingredients

Use as a dipping sauce with home made chicken strips!

Greek Cookie Dough Yogurt

Greek Cookie Dough Yogurt

Ingredients:
1 container plain Greek Yogurt
1 Tbsp PB2
1 Tbsp dark chocolate chips

Directions:
Add PB2 and Chocolate chips into Greek Yogurt and ENJOY this sweet treat!! 

Clean Chicken Waldorf Salad

Clean Chicken Waldorf Salad

Ingredients:

• 2 cups chicken breast (cooked- I broil mine)
• ½ cup plain Greek Yogurt
• ½ cup chopped seedless grapes
• ¼ cup dried cranberries
• ¼ cup chopped raw walnuts
• ¼ cup chopped onion
• 1/4 tsp Himalayan Salt
• ½ tsp cracked pepper

Directions:

Mix all ingredients together and let chill for at least 30 min before eating.

Use on 100% whole wheat crackers, or 100% whole wheat wrap!

Nutritional Facts per serving:

Calories-132

Fat-4

Carbs-11

Sugar-8

Protein-12

T25 WEEK 4 complete!

T25 WEEK 4

This week went pretty awesome!!  I stuck to my meals, and did have a couple table spoons of peanut butter, but nothing crazy like I use to!! J I would call that an improvement for sure!! Its all about taking baby steps.. they are steps forward, and before you know it, you will notice a huge difference, without depriving yourself from what you enjoy!!  I drank my SHAKEOLOGY everyday of course, and got all of my workouts in! I have been drinking lots of water and nothing else, other than my almond milk that goes in my shakes!!

Here are some of the meals I ate...

Pesto Lemon Chicken Pasta
Black Bean, corn, and edamame salad

Turkey Meatloaf made with salsa and veggie stir-fry

Plain Greek Yogurt with Kiwi, 1/4 cup kashi go lean mixed berry cereal





Quinoa Salad and turkey meatloaf

 I am so excited for my weigh in Tuesday and measurements to see how much has changed with T25 in the past 4 ½ weeks!! Other than the challenge group I am in now  with my group, I have a couple other groups, and my one group hit their 60 day mark!  I am so beyond excited about their results because they are not just looking at the scale, they are looking at their overall health!!  This means so much to me, because I feel they are learning the right way!  This is how to make it a lifestyle!! This is what they had to say about their 60 day mark…

I think you can say I am one proud coach for what my challengers have accomplished!! 

Are you interested in getting into the best shape of your life, along with getting rid of all those bad habits that stop you from reaching your goals?! 

I am starting a BODY BEAST challenge group starting Aug 26th for men and women!! This group is about lifting weights, speeding up that metabolism, learning healthy eating habits, and keeping yourself accountable to reach your goals and I will be the one to motivate you throughout your journey!!

Watch this video to see what its all about!! 

http://www.youtube.com/watch?v=f95CrEAsBRg

*To join my challenge, message me for details deidra.penrose@yahoo.com or find me on facebook @ facebook.com/deidra.penrose  

Like my Fitness page- facebook.com/foreverFITmommy and get awesome health tips and recipes!

T25 WEEK 3 DAY 6!!

T25 WEEK 3 DAY 6

Even though it is the weekend, there should be NO excuse for falling off track!! If you want results, you need to give it 100%! This is why I am keeping track in public of my journey.. because I want results and I am willing to commit and be the best person I am to not only myself, but my family as well!! I want to be happy, love the way I look, be able to put on anything in my closet and not change 10 times and be upset with myself!  I want my husband to be proud of who he stands by, and for my children to grow up and want to be healthy because they watched mommy be healthy!

For today, I woke up and ate breakfast: ½ cup oatmeal with fresh blueberries and strawberries, 1 tsp flax seed, 1 tbsp almond butter.

I did my T25 (double workout day, which was yesterdays so now I am on track) Total Body circuit and abs!  Great workout, my body was on FIRE!!!

For lunch, I made myself a veggie spicy chicken patty with black bean, corn, and edamame mix… this was amazing!!

Snack: SHAKEOLOGY (vanilla with 2 tbsp natural peanut butter).. this was special because my husband made it for me!! He likes to compete on who makes better shakes and its sad to say he may be in lead!! I also had some raw veggies and hummus

Dinner: Grilled chicken fajita with whole wheat wrap, peppers, onion, and in place of sour cream, I used plain Greek yogurt!  I also had some kale chips!! Those are my obsession now… but a good obsession!!

Today was a great day!! I did jump on the scale and it is not budging.. why I am ok with that is because I am noticing my body feels better and my shorts are fitting me different!! I love these non-scale victories!! They mean soooo much more!!!

If you are ready for some victories, join me in my next challenge group starting Aug 12^th!! You choose any beach body workout, drink SHAKEOLOGY once a day with me, and eat clean, and we will get results together as a team!! If you are interested, message me for details!  Deidra.penrose@yahoo.com

To order your T25 challenge pack that includes 1 month of SHAKEOLOGY or another workout of your choice, (TURBO FIRE OR BODY BEAST-CHALLENGE PACK ON sALE FOR 160$$ 70$ IN SAVINGS!) visit www.beachbodycoach.com/deidrap8 and get started on your journey!!

FOCUS T25 WEEK 3 DAY 5

WEEK 3 DAY 5 T25

All I have to say is TGIF!!  I am soooo happy to have the weekend finally here to be with my family and off work!! WOOOHOOO!! Since I did not do my workout yesterday, I did it this morning at 4 am before going into work.  I did T25 CARDIO and holy high heart rate is all I have to say!! I drank my E&E like I do every morning prior to my workout, but this morning, I did my workout 15 min after drinking it…usually I end up doing my posts on the computer and end up starting 30 min after my workout.  So I will say I can notice a HUGE difference with my endurance and my performance when I follow the rules with drinking my E&E!  I have a difficult time getting my heart rate up, and it literally was in the 180’s for a lot longer than I ever had it! I felt amazing after, but was having pain in my right lung from busting my butt lol!! That is some cardio training right there!! Don’t ever say you cannot do a good workout in 25 minutes, because it is all what YOU make of it!!!

I LOVE FLEX FRIDAYS!!!

My meals were pretty good, although I did have a little cheat today..

Breakfast:GREENBERRY SHAKEOLOGY

Snack: 1 small apple, Greek yogurt (key lime- my desert)

Lunch: large chicken salad with feta, cranberries, tomato, and oil and vinegar dressing. Unfortunately, I am not done yet.. I had 2 deviled eggs which equals 1 whole egg, some black bean and corn salad (only had 3 bites but tasted awesome!) and then the bad part, ½ cup macaroni salad..The good thing about it is I had it during the day where Im moving and burning calories.

Snack: 1 oz almonds

Dinner: lean homemade meatballs (6 small) and spinach salad with cranberry, walnuts, feta, oil and vinegar

Its 8pm and Im short on my water, so I am going to chug 20 oz right after this so I have my amount in that I need!! No more snacks since I had a big meal today and I am full!!