grocery shopping list

Eileen Smith, our dietitian at camp suggested visiting Clean Eating Magazine for shopping lists! They also have a number of meal plans, recipes and cooking tips.

It is a great site to visit on a regular basis so check back often.

Clean Eating Magazine Shopping List

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healthy school lunches {video}

The school year is here! (Or almost here – when do you start?)

Bringing your own lunch to school can be a great way to make sure you have a balanced meal – here are some tips from Dr. Ann on packing a healthy lunches!

Video – Healthy School Lunches


buying organic – what’s the deal?

You probably know that eating Organic food is better for you, but are also probably a little concerned with the higher price that comes along with it, right? So here is a comprimise – the  dirty dozen list contains 12 fruits and vegetables that you should really buy organic and the clean fifteen that you don’t need to buy organic!

Note: Any fruits and vegetables are better than no vegetables. If you can’t afford organic, then buy regular!

Dirty Dozen: Buy these fruits and veggies Organic if possible!

  • celery
  • peaches
  • strawberries
  • apples
  • blueberries
  • nectarines
  • bell peppers
  • spinach
  • kale
  • cherries
  • potatoes
  • grapes (imported)

Clean Fifteen: You don’t need to be organic so save $ on these!

  • onions
  • avocado
  • sweet corn
  • pineapple
  • mangos
  • sweet peas
  • asparagus
  • kiwi
  • cabbage
  • eggplant
  • cantaloupe
  • watermelon
  • grapefruit
  • sweet potato
  • honeydew melon

walking treadmill workout (it’s fun!)

Some of you may think I have a sick sense of what is fun. (Reading nutrition books, eating delicious salads, workouts, what!?) And I’m ok with that. But dare I say that this treadmill workout was…FUN!?

The best part about this workout is that you are changing speeds and inclines so often that the time flies by! Print this page, grab your ipod and meet me on the treadmill!

  • 1:00-5:00: Warm Up Walk (Incline 1.0, Speed 3.0-3.2)
  • 5:00-7:00: Brisk Walk (Incline 2.0, Speed 3.2-3.5)
  • 7:00-9:00: Recovery (Incline 1.0, Speed 3.0-3.2)
  • 9:00-11:00: Brisk Walk (Incline 2.0, Speed 3.2-3.5)
  • 11:00-13:00: Recovery (Incline 1.0, Speed 3.0-3.2)
  • 13:00-15:00: Brisk Walk (Incline 2.0, Speed 3.2-3.5)
  • 15:00-17:00: Recovery (Incline 1.0, Speed 3.0-3.2)
  • 17:00-19:00: Brisk Walk (Incline 3.0, Speed 3.2-3.5)
  • 19:00-21:00: Recovery (Incline 1.0, Speed 3.0-3.2)
  • 22:00-23:00: Race Walk (Incline 4.0, Speed 3.4-3.6)
  • 23:00-24:00: Recovery (Incline 2.0, Speed 3.0-3.2)
  • 24:00-25:00: Race Walk (Incline 4.5, Speed 3.4-3.6)
  • 25:00-26:00: Recovery (Incline 2.0, Speed 3.0-3.2)
  • 26:00-27:00: Race Walk (Incline 5.0, Speed 3.4-3.7)
  • 28:00-29:00: Recovery (Incline 2.0, Speed 3.0-3.2)
  • 29:00-30:00: Race Walk (Incline 5.5, Speed 3.5-3.8)
  • 30:00-31:00: Recovery (Incline 2.0, Speed 3.0-3.2)
  • 31:00-32:00: Race Walk (Incline 6.0, Speed 3.5-4.0)
  • 32:00-33:00: Recovery (Incline 2.0, Speed 3.0-3.2)
  • 33:00-34:00: Race Walk (Incline 6.0, Speed 3.5-4.0)
  • 34:00-35:00: Recovery (Incline 2.0, Speed 3.0-3.2)
  • 35:00-36:00: Race Walk (Incline 6.0, Speed 3.5-4.0)
  • 36:00-37:00: Recovery (Incline 2.0, Speed 3.0-3.2)
  • 37:00-38:00: Race Walk (Incline 6.0, Speed 3.5-4.0)
  • 38:00-40:00: Recovery (Incline 2.0, Speed 3.0-3.2)
  • 40:00-45:00: Cool Down (Incline 1.0, Speed 3.0-3.3)

If you don’t have access to a treadmill, you can do a modified version outside. Walk at a medium pace for about 5 minutes. Once a new song starts, pick up the pace to a brisk walk/jog. When the song is over, recover with a medium pace. Switch from brisk walk/jog to recovery medium pace every other song. After 35 minutes of brisk/recovery, walk at a medium pace for about 5 minutes to cool down.

Let me know if you try this!


South of the Border Tomato Soup

Rachael Ray always has some delicious sounding recipes and this is one that I knew I had to pass along to you guys!

Making your tomato soup from scratch is super easy and it will taste 10x better, but if you must, use an all-natural canned version and enjoy the toppings!

(source)

South-of-the-Border Tomato Soup 4 servings

  • 4 pints grape tomatoes
  • 2 tablespoons extra-virgin olive oil
  • Salt and pepper
  • 2 cups chicken broth
  • 1 teaspoon honey
  • 1 ripe hass avocado
  • 1/4 cup plain reduced-fat greek yogurt
  • 4 ounces sharp yellow cheddar cheese, shredded (1 packed cup)
  • 1/2 teaspoon ancho chile powder
  • 1 1/2 cups lightly crushed baked tortilla chips
  1. Preheat the oven to 450°. Line a large baking sheet with parchment and place the tomatoes on top. Drizzle with the olive oil; season with salt and pepper. Roast the tomatoes until the skins begin to split and blister, about 15 minutes.
  2. Transfer the tomatoes and any juices to a food processor. Add 1 cup chicken broth and process until coarsely pureed, about 10 seconds. Force the mixture through a fine sieve set over a medium saucepan; discard the pulp. Add the honey and the remaining 1 cup chicken broth to the saucepan and bring to a simmer over medium heat, whisking occasionally, about 5 minutes; season with salt and pepper.
  3. Meanwhile, in a small bowl, mash the avocado; stir in the yogurt and season with salt and pepper. Place the cheese in a medium bowl and sprinkle the chile powder on top. Ladle the soup into bowls and serve with the avocado cream, cheese and tortilla chips.

Best & Worst of Fast Food

If you are going to eat fast food – be smart about it.

Do a little research and check the restaurant websites for the best options…or just check out this great post on the best and worst of fast food:

The Worst & Best of Fast Food


chewy tropical granola bars

(source)

Winter often leaves us longing for flavors that are reminiscent of the summer, does it not?  Thankfully the end is in sight! Here is a recipe for Chewy Tropical Granola Bars. Something you can make for your family, take to school for a snack and pretend that it is July and you are back at Camp Endeavor. 🙂

Chewy Tropical Granola Bars from Rachael Ray – 12 bars

  • 1/2 cup light brown sugar
  • 1/3 cup corn syrup
  • 4 tablespoons unsalted butter
  • 1 tablespoon grated orange peel
  • 2 cups granola
  • 1 cup rice cereal
  • 1/2 cup chopped dried banana slices
  • 1/2 cup chopped dried pineapple
  • 1/2 cup toasted sweetened shredded coconut
  • 1/3 cup chopped roasted salted macadamia nuts
  1. In a medium saucepan, bring 1/2 cup light brown sugar, 1/3 cup corn syrup, 4 tablespoons unsalted butter and 1 tablespoon grated orange peel to a boil, stirring, over medium-high heat. Lower the heat and simmer until the sugar dissolves, about 2 minutes. Stir in 2 cups granola, 1 cup rice cereal, 1/2 cup chopped dried banana slices, 1/2 cup chopped dried pineapple, 1/3 cup toasted sweetened shredded coconut and 1/3 cup chopped roasted salted macadamia nuts. Transfer to a greased 9-by-11-inch baking dish and press into an even layer. Refrigerate until firm, about 15 minutes. Cut into 12 bars.