Healthy Easter Tips

Lean & Green Easter Brunch Crustless Veggie Quiche Ingredients 8 egg whites ½ cup Milk 1 clove Garlic, minced 1/4 cup diced onion Black Pepper, to taste 1 cup shredded Gruyere Cheese (about 4 oz.) 2 cups steamed Organic Baby Spinach, squeeze out excess moisture ½ cup Yellow Cherry Tomatoes, halved 4 pieces Roasted Red Peppers, sliced in strips Instructions Preheat oven to 350°. Roast the red peppers for about 30 minutes. (can also be charred on a gas stove or grill to save time) Cook the onion and garlic in a pan sprayed with Pam for a few minutes until tender. Beat together Egg Whites, milk and cheese. Add the onion and garlic. Layer spinach, peppers and tomatoes and peppers in a buttered deep dish glass pie plate, arranging top layer attractively. Carefully pour egg mixture over layers. Bake 40 to 45 minutes until a knife inserted in center comes out clean. Let sit 15 minutes before cutting. Heirloom Tomato Salad What You’ll Need: 3 heirloom tomatoes 1 ripe avocado 1/2 cup basil leaves, whole Fig balsamic vinegar (or your favorite flavored vinegar) How to Make It: Thinly slice tomatoes crosswise into rounds Thinly slice avocado crosswise into rounds Take a platter and create a bed of basil leaves as your base. Layer different colored tomatoes and avocados until the plate is covered Drizzle with balsamic and garnish with basil chiffonade. Quiche & salad together provides 3 full lean and greens with 2 condiments and 2 healthy fats. (Slice quiche into 6 slices and serve each person 2, plus 2 cups of Heirloom salad.) Inspiration Corner Typical results are 2-5 lbs per week for 2 weeks and 1-2 lbs per week thereafter. Our client Mike lost 70 pounds with our program and this last weekend competed in his first CrossFit competition and won his division! Mike has 4 children and will be running around with them and modeling health for his family for a long time to come. Through our habits of health system, Mike and his wife Stefanie (who lost 65 lbs) are living in maintenance and finding new ways to improve their health. GREAT job Mike! Tips for Easter Gatherings A few tips from Dr. A, author of Dr. A's Habits of Health... As the adult who is making a serious effort to lose weight and restore health (or maintain health), here’s 3 B’s to remind you how to enjoy the Easter/Passover holiday without falling into old calorie indulging traps. Be Prepared. Have a meal replacement before you arrive at your family or church gathering. This takes the edge off your appetite so you can make sensible choices. This is also the time to keep a bar in your purse or pocket in case dinner is served later than you expected. Be Picky. Look over everything at the buffet or on the table before making choices. If you are eating at a restaurant, ask the server to have your food prepared without gravy or butter and request substitution of green vegetables for potatoes. When eating with the family, make the same request of the hostess. If you feel that you cannot ask, then do your best to adapt the food or eat less of it without sparking a family drama. Be People Centered (rather than food centered). This weekend is about spiritual connections, family and celebration. Stay focused on the reason that this time is special. Plan to spend twice as much time talking as eating. As with any holiday overstuff on good conversation and you will “gain” wonderful memories. What can you do to help your children during Easter? Keep in mind the 3 B’s: Be Creative. Instead of a basket, get an appropriately sized beach bucket with shovel and some sand toys for summer play. Add in crayons, coloring book, card games, small toys, dried fruit snacks, raisins or trail mix. If you don’t have the courage to say “no” to candy, then at least choose sugar free candies. Be Realistic. Holidays are prime times for retailers to push sweets and junk that they want you to believe you must have. You don’t have to buy what they push. Holidays have meaning, and it’s not found on the candy aisle. Be Future Minded. Think about the mixed messages with sweets and junk that send children on the road to diabetes, heart disease and other medical conditions, which are further compromised by obesity. We are your COPE certified health coaches! Please let us know how we can assist you or someone you love. We love what we do and find coaching YOU in your health to be fun and fulfilling! Ready to get started on program? Call us (Jill) 541-852-2261 or (Shane) 503-559-2445 or click here. Happy Easter! Shane & Jill