Gettin’ Fishy With It
September 25, 2013
Want to incorporate more fish into your diet but not sure how to prepare it?
Try this Easy Fish recipe:
Ingredients:
1 piece of fish
1 piece of foil
drizzle of olive oil
Juice of 1 lemon
Salt & pepper to taste
Pinch of oregano
Instructions:
- Fold foil into a pocket so no air escapes.
- Bake in the oven at 350 degrees for 25 minutes.
- Fish is done when it is firm to the touch and opaque in the center.
Works great for tilapia or salmon! Or really any fish you like.
Why Wait for New Year’s to Make Resolutions?
September 20, 2013
Why wait for January to make resolutions – FEEL GREAT NOW!
During this program you will learn to:
- Feel great in your own skin again by learning to eat healthy foods that fit into your busy lifestyle and naturally balance your body
- Boost your energy with foods and activities that are best suited for your personal needs
- Set and achieve specific, sustainable diet and lifestyle changes
- Enjoy emotional support from a group of like-minded women who are on a similar journey
- You’ll NEVER have to count calories, or worry about carbs, fats and proteins! Instead of creating list of restrictions of good and bad foods – You will have a happy and healthy life in a way that is flexible, fun and free of denial and discipline.
3 Month Program Structure:
- Two 75 minute group sessions per month, 6 total
- 2 private sessions with Marie for your personal development
- Free email support between sessions
- Access to a private online community where only group members can connect and share with each other
- Simple yet informative handouts and materials tailored to your specific nutritional needs
- My personal commitment to your health & wellness
Cost & Discounts:
- $125/month ($375 total)
- 10% Discount if paid in full up front before first session
- We accept cash, check or credit card for payment
- Upon completion of group, special discounts available to clients who want to transition to private coaching with Marie
ENROLL NOW! Space is limited!
Email: marie@thefamilyplate.com with name, address and phone to get started.
Group Specifics:
Beginning 10/12, Alternating Saturdays from 10:30am-11:45am
Dates: 10/12, 10/26, 11/9, 12/7, 12/21, 1/4
Convenient Carroll Gardens location
Private sessions to be week of 10/12 and 11/16
– See more at: Group Program
This Girl is on Fire!
September 18, 2013
Here it is – the long awaited Family Plate newsletter!!
It includes one new recipe, information on my new group program, and much much more!
Please check it out and subscribe to stay up to date!
Cookin’ it, Old School
September 16, 2013
Remember back in the day when mom or grandma would spend Sundays at the stove making delicious homemade food for an early 3pm dinner? The smell of onions and garlic sauteing in a large pot with a drizzle of olive oil. The cans of tomatoes lined up like soldiers waiting to be poured into the pot and turned into a velvety tomato sauce for pasta. Perfectly formed meatballs sizzling away in a frying pan ready to be dunked in the sauce and turned into little balls of heaven. Those are some of my memories of being at my grandma’s house on a Sunday. We (being Italian-American) always had pasta with sauce on a Sunday. There was usually a little salad to go with it and white wine for the adults. I used to ask to “taste-test” a meatball, to make sure there were good. My grandma always gave me one ahead of dinner, usually with a crust of Italian bread to dip in the extra sauce. It was a wonderful routine. Sauce, bread, meatballs, getting a piece before everyone else – it was heavenly!
My grandma is cooking sauce and pasta up in heaven now, so I don’t get to scam early meatballs from her anymore. I do have to put dinner on the table for my own family every night (not just Sundays) and I think a lot about the traditions that I grew up with and how different things are now. My grandma was retired and had all day to cook, whereas now most of us moms are working out of the home and have so much more to juggle.
To make sure the weeknights are about healthy eating and not ordering Chinese food, I earmark a few hours on Sunday afternoon to get some cooking done. This allows me to simply re-heat and eat during the week when things are crazy as we are coming home from work and picking up my little one from daycare. It’s the only way I can get a home cooked meal on the table 5 nights a week. My strategy every week is to make 3 different meals that we can have for dinner and/or lunch and that usually gets us through 4 days. Since we are a small family of 2 adults and 1 toddler, usually making meals for a family of four lasts us for 2 meals, at least. Then I plan one meal that I will make and serve on the same night. That could be a crock pot dish (that I can leave cooking during the day) or something that is a 30 minute meal.
So now, on Sundays I’m cooking like a whirling dervish in my tiny kitchen to make sure our fridge is stuffed with healthy food. It’s a far cry from my grandma slowly cooking a tomato sauce all day, but its our ritual and it works for us. Once the weather gets colder, I’ll definitely be making more one-pot dishes like soups and stews (and tomato sauce) that will give my home the aroma of onions, celery and carrots simmering away. Until then, this is my strategy.
Marie’s 5 Easy Tips on How to Fill Your Fridge with Healthy Food
1) Plan to cook 3 make ahead meals for the week.
I usually pick one beef dish, one chicken and one vegetarian meal. We normally eat Meatless on Mondays, so I cook the vegetarian meal for that and also for lunch leftovers.
To make the most use of my small kitchen I plan to make one dish in the slow cooker, one in the oven and one on the stove top. That way I am truly cooking 3 things at once. One of my favorite make ahead meals for the week is Organic Chicken and Brown Rice that only takes one pot to cook.
2) Decide on what snacks you will want and pre-make and portion those out
I like to make a bunch of hard boiled eggs for snacks and I even peel them so they are ready-to-eat, even on the go. I put one egg in a small reusable container so they are portioned out and I can thrown one in a lunch bag every morning without thinking.
My other favorite snack is trail mix or plain nuts. I also portion that out ahead of time into reusable containers so that I don’t overeat it.
3) Have salad ingredients on hand
We eat salad with lunch and also with dinner. To jazz up a regular bag o’ salad, I add cucumber slices, orange and yellow peppers and red onion. I dice all these vegetables on Sunday and keep them in a separate container. Then when it’s time to serve salad I just combine them with lettuce and dressing – voila! Bags of salad also keep in the fridge very well, so its great to have on hand in case you run out of make ahead meals. You can always top a salad with a can of tuna and have a new meal!
4) Find one meal (usually one you can make without a recipe) to cook fresh during the week
Even the most diligent of us will get tired of re-heating and eating, so plan one night where your after work/school activities are light to make a fresh meal. For me, this is usually the night we have pasta or baked chicken. Always aim for easy recipes that you know by heart (for the most part) so that this one meal a week is a joy and doesn’t stress you out.
5) Don’t forget about breakfast!
Think through what you’ll need to make sure breakfast is part of the equation as well. For breakfast we normally do smoothies or juices because they are so fresh and easy. I bought reusable cups and disposable straws so that we can put juices in the cups and drink them on our way to work. The straws are sometimes a pain to clean, so I throw those out but reuse my cups. If you like to have eggs in the morning there are some great recipes out there for make ahead quiches or egg muffins. This time of year you could also enjoy a pumpkin oatmeal for breakfast that is make ahead and no-cook!
If this seems a bit overwhelming at first, I understand. With my health coaching clients, I always tell them to pick the low-hanging fruit first. Whichever of these rules seems the easiest to incorporate into your daily like, choose that! Do that one for a week or two, get the habit down-pat and then add in another rule. The other piece of advice is that you know your family best, so modify these accordingly to suit your needs. The idea is not about following rules but about making your life easier.
What make-ahead meals do you like to make? Please let me know in the comment section.
Who’s the Big Winner?
September 11, 2013
FREE STUFF! Come on, you know you want to be the big winner! ONLY 3 DAYS LEFT TO ENTER!
Everyone who signs up for our “The Family Plate” newsletter this week is enrolled to win a free juicer! Make your own delicious juices at home and feel like you are running on jet fuel!
Juicing is fun, family friendly and gives you great nutrition from every day fruits and vegetables! Read my article on Juicing vs. Smoothies here.
Looking forward to picking a winner this Saturday!
Win a FREE Juicer!
September 4, 2013
Everyone who signs up for our “The Family Plate” newsletter this week is enrolled to win a free juicer! Make your own delicious juices at home and feel like you are running jet fuel! Winner announced Sept 14!
Juicing is fun, family friendly and gives you great nutrition from every day fruits and vegetables! Read my article on Juicing vs. Smoothies here.
What is the difference between smoothies and juicing?
September 1, 2013
Happy Labor Day weekend! It’s hard to believe that summer is coming to an end. It was a wonderful summer filled with trips out of town, days at the beach and for me, finally breaking through my personal weight loss plateau! Woohoo!
One thing I love to do in the warm weather is cool off with smoothies AND juices rather than going for ice cream or milkshakes! I love to start the day this way. Some of my clients were asking me recently what the differences were between blending smoothies and juicing.
It also happens, that I’ve been invited to join the staff of OhioOutside.com as a health and nutrition contributor. So I thought that my first article should tackle the subject of Juices vs. Smoothies head-on. OhioOutside.com describes themselves as having a “passion to connect people to all things endurance sport and fitness related.” Of course those running races and cycling need great nutrition and health information so they can achieve their fitness goals – that’s where I come in! I’ll be doing monthly articles on various topics from a health and nutrition point of view. For September I’m writing on article on simple steps to healthier eating, which we could all use after the excesses of summer, amiright?
Please check out my article for the verdict on Juices vs. Smoothies and for 2 new recipes! Enjoy one more day of this lovely 3 day weekend! Click here to read the article