waffle cheddar melt

Posted: May 12, 2011 | Author: | Filed under: quick meals, recipes, snack, Uncategorized | Tags: | 1 Comment

Frozen waffles are a great quick breakfast, but I’ve got a great way to make them even MORE exciting!

Waffles + Apple Slices + Cheddar may sound a bit weird, but when you put them together, they make for a filling, savory and sweet breakfast! The whole-grain waffles proved some whole grains, the apple some fruit and the cheddar a bit of protein.

Try it out! You’ll be pleasantly surprised.

Waffle Cheddar Melts – 1 serving 

  • 2 whole grain waffles 
  • 1/2 green apple
  • 1 oz cheddar cheese 
Turn on broiler to high. 
Toast waffles – low setting so they are warm, but not crisp. 
Slice the apple into thin slices. Remember to have your parents help if need be!)
Slice the cheese into thin slices. 
Layer the apple slices on the waffles and top with cheese. 
Broil (middle rack) until cheese is bubbly, about 5 minutes. Watch closely, broiling can go fast! 
Serve with a glass of milk or cup of yogurt. 



{video} ce marathon 2011

Posted: April 25, 2011 | Author: | Filed under: camp is in session, fun at camp, Uncategorized | Tags: , , | Leave a comment

buying organic – what’s the deal?

Posted: April 13, 2011 | Author: | Filed under: healthy living tips, tips for families, Uncategorized | Tags: | Leave a comment

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!)

Posted: April 7, 2011 | Author: | Filed under: exercise, fun at camp, healthy living tips, things we love, tips for families | Tags: | Leave a comment

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!

ask the nutritionist: a day of whole grains

Posted: March 2, 2011 | Author: | Filed under: healthy living tips, things we love | Tags: | Leave a comment

Read Emily’s post on a day of whole grains – why and how to fit them in every day!

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