summer healthy treats

Kickstart Your Summer with New Healthy Recipes!

Sweet friends,

With school coming to an end, summer is about to begin! Being a busy lady, we all know how difficult it can be to prepare, in advance, healthy meals and snacks! I have found that involving the children in the grocery shopping, prepping, and baking helps them to learn and to enjoy eating healthy! Try letting them choose dinner one night (setting some parameters) and let them participate in the cooking! Getting the kids involved in the preparation of meal time is a great way to involve the whole family, while still eating healthy! Just like with everyday life, preparation is key! Planning ahead can help you reach your nutrition goals and help you  achieve your body, mind, and spirit transformation! 


Today, we want to share two great recipes you can try this week! Special thanks to amazing client and friend Katie Throne for the delicious Kale Salad Recipe! 

Summer Kale Ginger Salad

  • 2 bunches Kale
  • Red cabbage  or broccoli slaw
  • Broccoli or Vegetable Stir Fry 
  • Braggs Liquid Aminos
  • Minced Garlic 
  • Optional- Salmon or Grilled chicken for protein 

Chop kale, red cabbage, broccoli and fill gallon bag with your favorite greens. Mix about 1/2 bottle Makoto ginger dressing with 1/2 Tbsp liquid aminos,  and 1/2 tbsp minced garlic and mix and pour into bag and shake it all up. Refrigerate and let it marinate! Keeps getting better with time! If it's easier, you could probably just use that dressing if you don't have the other ingredients on hand! Pour onto plate and top with your favorite protien of choice! 


Chocolate Heaven Smoothie

Makes one serving

  • ½ cup crushed ice
  • 1 cup unsweetened almond or coconut milk
  • 1 small frozen ripe banana
  • 1 serving Chocolate protein powder (Vega)
  • ¼ of an avocado
  • 1 tablespoon unsweetened cocoa (I like Hershey’s Special Dark- 100% cacao)
  • 1 teaspoon of cinnamon
  • 1 teaspoon chia seeds
  • **1 teaspoon honey or a few drops of stevia (optional)
  • **can add in 1 tsp vanilla extract 

Pulse ice cubes in blender to crush. Add almond milk, banana, cocoa, and other ingredients and blend until frothy. Serve immediately and enjoy some liquid energy!

The Chia seed helps keep the smoothie dense and satisfying, all while helping to increase your energy and endurance; promote your hydration and electrolyte balance; lower your blood pressure; regulate your blood sugar levels; and support your weight loss by keeping you feeling full longer.


Go on, and try something new TODAY! Your tastebuds and your heart with thank you! For more recipes, you can go on our FREE app or to our website under the TRANSFORM tab! If you have any questions or would like to meet with one of our nutrition consultants, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit 

School's Out for Summer!

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With school coming to an end, summer is about it begin! Being a mother to three amazing (very spirited) kids, I know how difficult it can be to prepare, in advance, healthy meals and snacks!  I have found that involving the children in grocery shopping, prepping, and baking helps them to learn and to enjoy eating healthy! Try letting them choose dinner one night (setting some parameters) and let them participate and help with the cooking! Getting the kids involved in the preparation of meal time is a great way to involve the whole family, while still eating healthy! I love to plan fun activities that my family will enjoy especially during the summer! My kids LOVE popsicles but it is difficult to find ones that have less than 20 hard-to-read  ingredients, so we have come up with a wonderful alternative! Turn making delicious homemade popsicles into a fun activity and craft that the kids can be apart of! There are numerous healthy recipes to choose from! Let your child choose which fruit he or she wants to make into a treat!  Enjoy! 

                                  SUMMER STRAWBERRY POPSICLE! 

  • 2 cups of  FROZEN strawberries (red and juicy are the best)
  • 1 cup of coconut milk
  • 1 tablespoon of honey
  • You can substitute any fruit you would like!

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Directions:
  1. Place all ingredients in a food processor or blender and process or blend until pureed
  2. Set up your popsicle holders. Pour the liquid in the popsicle containers.
  3. Place in freezer for 4-6 hours. Serve and Enjoy!

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Watermelon Popsicle Recipe:

Image from TheThriftyMama.com

  • Juice from half of a watermelon
  • Juice from one whole lemon
  • Pinch of salt
  • Honey to taste (optional)
Popsicle molds can be ordered online or bought at a local Bed Bath and Beyond, Target, Walmart, Publix, Amazon, etc.!

http://www.bedbathandbeyond.com/1/1/173892-zoku-classic-pops-mold.html

http://www.amazon.com/Mastrad-A47221-Molds-White-Base/dp/B001RCTMTU/ref=sr_1_15?ie=UTF8&qid=1400616043&sr=8-15&keywords=popsicle+molds

"Start children off on the way they should go, and even when they are old they will not turn from it."
Proverbs 22:6