Health Coaching and Family Meal Planning

Tracey cover with boxtraceyMenu Planning Toolkit

Do you get overwhelmed planning your meals for the week?  Not always sure what is healthy and what is not?  Tired of picky eaters?

I’ll help you eliminate the stress and take control of your family meals!  I am offering a Family Value Pack which includes four health coaching sessions and my new Meal Planning Toolkit!  Feel organized, empowered and enlightened when you don’t have to worry about what’s for dinner every day!

Individual Health Coaching Programs

You deserve to wake up with great energy, thrive all day and sleep like a baby all night. Health coaches aren’t just for people who are sick or over weight, they’re for people who want to feel empowered by what they eat, live a balanced life and be mindful about their choices.   Don’t settle for less than abundant health!

I have helped hundreds of women, men and families get on track and stay on track!  Contact me for a free health consultation:  tracey@traceymillerwellness.com or 603-380-1080, or click on the button on the right.

Strawberry Smoothie

Strawberries are in season. Ripe for the picking. Perfect for a smoothie.   This is my daughter’s recipe for a perfect combination of strawberries, bananas and almond milk. The almond milk makes it creamy and dairy free, but you can also use yogurt or rice milk.  (Not a big fan of soy milk.)  This recipe will be featured in her upcoming book (to be published this summer!) featuring 8 recipes 8-Year-Olds Can Make.

Take your kids strawberry picking and make sure to freeze them for later.  My daughter eats more than she picks, but we always have a fun day! Frozen strawberries are expensive off season  so stock up with what’s fresh and local.

Add chia seeds to give it some Omega 3s and fiber!

In case you have a hard time reading the recipe, here it is. Add or subtract to please your palate.

1 cup almond milk 1 cup strawberries (freeze them for a really refreshing drink) 1 and a half frozen bananas 1.5 cups water

Blend in blender and enjoy!

What are some other things your kids like to make?

 

Two “Eggcellent” Ideas for Easter

Planning your Easter brunch?  Looking for some simple and memorable recipes?  These two egg dishes are fun and flavorful and simple.  Find the best eggs you can..pastured raised chickens make happy eggs with lots of Omega 3 fats that are good for your brain, and make you smart.

Egg & Ham Cups

These couldn’t be simpler. Take a slice of ham (I use Applegate organic) and lay it in the cup of a muffin tin. Crack an egg inside and bake at 350 degrees for approximately 10 minutes. Or, scramble the egg first and pour on top of the ham. You can bake them plain with some salt and pepper,  or sprinkle some cheese on top.

 

Chard Pie

This egg pie is like a crustless quiche. For more flavor add some sausage or any of your favorite vegetables.

1 medium-size onion, chopped 3 tablespoons extra-virgin olive oil (or butter or ghee) 1 bunch of chard, cut into bite-size pieces (stalks chopped separately into ¼-inch pieces) 4 eggs ½ cup grated cheese (optional)

Heat the oven to 350°F. Sauté onion in oil in a large pan (that can go in the oven)… Read more »

A Refreshing Approach to Food

I am already craving spring greens and the snow hasn’t even melted yet.  I love how my cravings change as the months transition from one season to the next.

My Spring Wellness Challenge, which I run with my partner Kath Gallant, owner of the Blue Moon Evolution, will focus on lots of spring greens and lighter foods to help cleanse your body naturally after the heavier winter foods.  So far more than 150 people have participated in our wellness challenges and they’ve had some great results.

We support you, but participants also support each other as we work together over the four weeks to bring you fresh menus, cooking tips and ideas to help you create a joyful relationship between you and food.

Eating is an opportunity, not just for nourishment, but to get more connected to yourself.  There is nothing more empowering then being in control of what you eat and not letting your cravings, or emotions control your every bite.  I’ve talked to so many women who have been on diet after diet, that just don’t work.

To find out more, click here.

Stop just eating, and start living!  What you eat has a huge influence… Read more »

It’s All Good: Homemade Candy Bars

candy bar comp

I love “It’s All Good,” the cookbook by Gywneth Paltrow and her friend Julia Turshen. It has fresh, flavorful recipes with worldly influences from Korea, Japan, Spain and Morocco.

They also include family friendly recipes along with gluten and dairy free treats that her kids love.

This recipe for homemade candy bars passed the taste test of my daughter and her friends. I must admit, the first time I tried this, I switched up some of the ingredients based on what was in my pantry, but it wasn’t nearly as good as their original. They hit the spot!

Ingredients:

1 1/2 cups raw cashews 1 1/2 cup dates, pitted and roughly chopped 1/2 cup almond butter 1/2 cup grade B maple syrup 1/2 cup coconut flour 1/2 cup unsweetened shredded coconut 1/2 teaspoon almond extract 1 1/2 cups dark chocolate chips (60% or higher cocoa) (I just used a bar of chocolate) 1 1/2 tablespoons coconut oil

Directions:

Grind the cashews to a very fine meal in a food processor. Add the dates, almond butter, maple syrup, coconut flour, shredded coconut, and almond extract and pulse until you have a sticky ball of dough.

Line a… Read more »

Hats off to Womenaid of Greater Portsmouth for a Super Conference!

Womenaid of Greater Portsmouth hosted a conference yesterday to celebrate International Women’s Day.  My partner in the Food and Health Forum, Kath Gallant, gave an inspirational keynote speech about how she finds balance running a full farm-to-table restaurant with her her two daughters. Never a dull moment, but she takes it in stride with real grace and good spirit.

I also hosted a workshop on balancing hormonal health and was inspired by the great turn out and all the great discussions with the participants. I’m reminded every day how excited people are to talk about what they eat. After the session several woman came up to me to tell me all the great things they are doing to nourish themselves and prepare good food. It’s fun to be excited about what you eat!

The day sessions ranged from salsa dancing lessons, to health, to stress management.

Hats off to WomenAid for pulling off an amazing day with sessions from stress management to salsa dancing! Thanks to all the volunteers who made it all happen. All the money will go towards Womenaid’s mission to provide short-term financial assistance to neighbors-in-need when they have nowhere else to turn.

Keeping Kids Healthy: It Starts in the Kitchen – March 24

mary ann

It’s funny how food companies and modern conveniences have made it so much easier to put  food on the table quickly, but many people still don’t have time to prepare a meal and sit down for dinner.

Fifty years ago it was probably every woman’s dream to not have to spend time in the kitchen making dinner every night.  Now we don’t have to. We can take out Chinese, Italian, Indian.  We can heat up a frozen lasagna in minutes.  We are so fortunate to have food at our fingertips at all times!

But dinner time is more than just about the food and it’s about more than just fast food. It’s downtime in a time when kids and adults are overscheduled. It’s a time to be creative.  It’s a time to talk about the day, and chop a carrot, or boil water. It can be mindless, but it can be meaningful. It’s also a time to teach your kids to cook!

Food provides an opportunity to teach kids to nourish themselves , build their bones, muscles and every living cell in their body. It also provides an opportunity to build self esteem, discipline, confidence and creativity as kids start making decisions… Read more »

Team Meyer: It’s All in the Planning

photo of kimberly

Kimberly Meyer is the director of community operations for the Southern District YMCA in Exeter, New Hampshire. She is a single parent with four children: Ashleigh, 16; Karly, 13; John, 9; and Kathryn, 8.

When it comes to feeding four kids, Kimberly says that having a plan is critical. As a single parent, she has experienced the 5:00 p.m. panic of not knowing what’s for dinner, so she works hard to prevent the anxiety of last-minute meals.

“My biggest challenge is being intentional about planning,” Kim says. “The weeks that I feel like I’m doing the best job are when, on Sunday night, I pull out my Cooking Light and I pick out my menu and plan it. The weeks that I struggle are the weeks that I’m busy and don’t take the opportunity to plan ahead. It’s like anything in life: The better we plan, the better things tend to go.”

If you’re facing a similar battle, she offers this advice: Have some sort of healthy go-to dish that you can whip out at a moment’s notice. For Kimberly, it’s organic marinara sauce with pasta, turkey meatballs, and a frozen bag of vegetables.

Kimberly… Read more »

Pancakes for Breakfast? Works Like Charm!

I laid down with my eight-year-old daughter last night to help her get to sleep. She wanted no part of any shut eye. So, I promised her pancakes in the morning for breakfast if she stopped talking and started sleeping.  Within minutes she was out like a light!

I’m not a fan of pancakes because most pancakes are just highly processed flour.  These pancakes, using almond flour, stick to your ribs and are low on the glycemic index so they won’t spike your blood sugar.  And, kids love ‘em!  I cook them in coconut oil to give them even more flavor.

The recipe is derived from Elana’s Pantry, Gluten-Free Almond Flour Cookbook.  I’ve varied the recipe slightly to use maple syrup as the sweetener instead of agave and adding in half a banana to decrease the amount of maple syrup. My daughter love them. If you’re lucky you’ll have some left over that you can freeze and reheat in the toaster.

Ingredients:

2 large eggs 1/8 cup maple syrup 1/2 banana 1 tablespoon vanilla extract 1/4 cup water 1 1/2 cups blanched almond flour (I use Bob’s Red Mill) 1/2 teaspoon salt 1/2 teaspoon baking soda 1 tablespoon arrowroot… Read more »

Super Rich (Real) Chocolate Brownies

brownie

These super rich chocolate brownies are a perfect guiltless treat for Valentine’s Day.  Some sweet potato bumps up the nutrient content and the coconut milk makes them super dense and flavorful. Make some for your sweetie and make sure to save some for yourself!

Ingredients:

 2 oz. dark chocolate chopped 3 tablespoons full fat coconut milk 1/4 cup cocoa powder 3 tablespoons coconut oil melted 3 tablespoons arrowroot starch 1/4 cup  coconut flour 1/4 teaspoon baking soda Pinch salt 1/2 cup maple syrup 1/4 cup olive oil 2 eggs 1/4 cup cooked sweet potato

Directions: Preheat oven 350. Warm dark chocolate, coconut milk, cocoa powder and coconut oil in stainless steel bowl over simmering water.

In a separate bowl whisk arrowroot, coconut flour and salt.  In another bowl mix eggs, maple syrup, olive and sweet potato. Mix all the wet (including melted chocolate) ingredients and then add to dry ingredients.  Mix well and then pour into greased 8 X 8 glass baking dish. Bake 25 minutes.  Stick in a toothpick and if it comes out clean, they are ready!

Alex Simpson: A Q&A on GMOs

alex comp

If you’ve heard the acronym GMOs (genetically modified organisms) being thrown around in NH lately, don’t worry, they are not related to unidentified flying objects (UFOs), but they are something potentially very scary. Unfortunately you won’t see much about GMOs  at the grocery store because food companies are not required to  put them on the label . I asked fellow mom Alex Simpson, to help us understand the issues.  She is a board member from the Northeast Organic Farming Association of New Hampshire who has been working to pass GMO labeling in NH.

Alex is married and the mother of two boys ages 7 and 9. She has a BS in physics and a Master of Divinity (religion) but her main career now is taking care of her two boys. She is fascinated in the intersections between science and ethics. She lives in Exeter.

1.      What are GMOs?

The term “GMO” stands for genetically modified organism. Talking about “GMOs” is a way of talking about food that is grown from seeds that have been genetically-altered in a very particular way. For thousands of years, we humans have selected and bred seeds to suit ourselves and our climate conditions. We… Read more »