My Life as a "Lunch Lady!"

Every morning -- often before the sun comes up, so I can scoot out for an early morning television segment -- you'll find me sorting snacks and stuffing brown paper bags. I have three kids, and typically pack three completely different meals (of course they won’t all eat the same thing…that would be way too easy!).

To streamline the process, I've created a few simple guidelines. In every lunch complimentary of Chez Bauer you’ll find a protein item, at least one produce item (usually a veggie AND a fruit), and a fun snack (anything goes, as long as it’s portion-controlled at about 150 calories). The kids always get a water bottle, and of course I ice down their lunch bag. (Side note: My kids won’t carry insulated bags – I’ve been told they are not a cool accessory anymore – so my method is to cram the brown paper bag inside a larger plastic ziptop bag along with a few freezer packs. Then, the kids can just remove the brown bag before lunch and happily blend right in when they hit the cafeteria. It works, and keeps the peace.) But beyond these basic guidelines, I like to get a bit creative.

Packing for my teenage daughter Jesse is the trickiest. She’s pretty selective about what she likes and what she’s willing to bring for lunch. She’s mostly vegetarian, so packing protein items can be a challenge, but she’s generally okay with a high-protein nutrition bar or a sandwich with peanut butter. The good news is, she likes most veggies and fruit, so she happily takes one of each in her bag.

Cole, my 15-year-old son, is super flexible – really, anything goes. He typically prefers a hearty entrée, like a chicken/turkey sandwich with lots of spicy mustard...or dinner leftovers in a heated thermos (dad’s world-famous turkey chili is a favorite). Since he has braces, I pack easy-to-eat fruit like a banana or grapes—no apples, pears, or peaches allowed. And he’s a big fan of flavored low-fat Greek yogurt, so I almost always include a container in his lunch.

My younger daughter, Ayden, doesn’t like sandwiches, but she's usually okay with dinner leftovers, like whole-grain penne with chicken and broccoli. If we don’t have anything good in the fridge, I’ll give her a pouch of edamame (in the pod) for protein. Ayden is pickier than my other kids when it comes to produce, especially fruit, but she does like baby carrots, cherry tomatoes, red bell peppers, cukes and green beans, so those make frequent appearances in her bag.

Since parents are always asking about how to pack healthy, interesting lunches, I thought it would be fun to snap a few pictures of my own kids’ brown bag creations and share what works for us. Maybe you’ll get a few new ideas for your own gang!

Day 1

Jesse: Nutrition bar (PROTEIN), apple, sugar snap peas, Glenny’s BBQ soy crisps (FUN SNACK with protein--bonus)

Cole: Turkey sandwich on whole wheat with spicy mustard (PROTEIN), Chobani nonfat strawberry Greek yogurt, grapes, Glenny’s Ranch soy crisps (FUN SNACK)

Ayden: Steamed edamame (PROTEIN), baby carrots, Nature Valley Oats ‘n Honey granola bar (FUN SNACK)

Day 2

Jesse: Toasted whole-grain English muffin with peanut butter (PROTEIN) and all-fruit jam, apple, baby carrots, 2 small squares Nibmor 72% dark chocolate (FUN SNACK)

Cole: Chicken salad mashed with guacamole (PROTEIN) and Triscuit crackers, baby carrots, That’s It fruit bar (FUN SNACK)

Ayden: Chicken-vegetable stir fry (dinner leftovers—PROTEIN), grapes, Home Free chocolate chip cookies (FUN SNACK)

Day 3

Jesse: Peanut butter sandwich on whole wheat (PROTEIN), apple, Clif Kid ZBar (FUN SNACK)

Cole:  Turkey sandwich on whole wheat with spicy mustard (PROTEIN), banana, Fage Total 0% with Cherry Pomegranate Greek yogurt, pouch of Sunsweet dark chocolate-covered prunes (FUN SNACK)

Ayden: Baked chicken nuggets (PROTEIN), baby carrots, grapes, sour gummy candies (FUN SNACK...huge Mom mistake, forgot about her braces!)

Easy Vegetarian Recipe! Quinoa & Black Bean Stuffed Peppers

Hi everyone! Meet my Editorial Director and health chef extraordinaire, Johannah Sakimura. I've coaxed Johannah into starting a monthly recipe blog on Joybauer.com. You will LOVE her scrumptious seasonal creations! xo Joy

Thanks Joy! I'm thrilled to share my latest kitchen adventures (the successes at least!) here on JB.com. I started working with Joy four years ago, immediately after finishing my graduate degree in nutrition, and developing new, healthy recipes is definitely a highlight of the job.

My passion for delicious food sparked when I was 7 years old -- while my friends were waking up early to watch cartoons on the weekends, I was parked in front of my TV soaking up kitchen techniques and gastronomic lingo from Food Network's Saturday morning program lineup (Too Hot Tamales, How to Boil Water, Taste...the true FN classics from back in the day). Once I was old enough to operate the stove on my own, my parents let me take control of dinner prep on weeknights, and that's when the (amateur) chef in me really took hold. Thousands of meals, hundreds of cookbooks, and way too many dirty dishes later, my all-consuming hobby has formed a natural marriage with my professional work in nutrition and health.

This month, I'm sharing a vegetarian update on a vintage comfort food: stuffed peppers. The ground meat is out, and in its place, I feature a hearty, protein-rich combo of quinoa and black beans seasoned with a smoky Southwestern spice blend.

Quinoa and Black Bean Stuffed Peppers

Makes 6 servings.

1 tablespoon olive, canola, or grapeseed oil

1 medium onion, diced
2 carrots, diced or grated
2 cloves garlic, minced
3/4 cup quinoa (rinsed if directed on package)
3/4 teaspoon kosher salt
3 large bell peppers (any color)
1 (15-ounce) can black beans, rinsed and drained, preferably no-salt-added or low-sodium
1 (8-ounce) can tomato sauce, preferably no-salt-added
1 teaspoon chili powder
3/4 teaspoon ground cumin
1/2 teaspoon smoked paprika (may substitute regular paprika)
1/2 teaspoon dried oregano
2 tablespoons chopped cilantro (optional)
3/4 cup shredded, reduced-fat cheese (optional)

Preheat the oven to 375°F. Line a rimmed baking sheet with aluminum foil.

Heat the olive oil in a 3-quart saucepan over medium heat. Add the onion and carrot and sauté until the vegetables have softened, about 8 minutes. Add the garlic and sauté for 2 minutes, stirring frequently. Add the quinoa, 1 1/2 cups water, and the salt. Bring the water to a boil, then reduce the heat to low, cover the saucepan, and simmer for 20 to 25 minutes, or until all of the liquid has been absorbed.

While the quinoa is cooking, prepare the peppers. Cut the peppers in half lengthwise, trim the stems, and scoop out all seeds and membranes. Arrange the peppers cut side-up on the baking sheet, and mist the peppers liberally with oil spray. Bake for 15 minutes to soften the peppers. Remove from oven.

Add the black beans, tomato sauce, chili powder, cumin, paprika, and oregano to the quinoa, and mix thoroughly. Stir in the cilantro, if using. Divide the quinoa mixture evenly between the six pepper halves and pat the filling down to pack it into the pepper cups. Baked the stuffed peppers for 25 minutes. Top the peppers with the cheese during the last 5 minutes of baking if desired.

Serving Size: 1 stuffed pepper half

Nutrition Information

Calories – 260
Protein – 12 g
Total Fat – 8 g
Saturated Fat – 2.5 g
Cholesterol – 10 mg
Sodium – 270 mg
Carbohydrate – 36 g
Fiber – 9 g

Interviewing Olympic Superstars!

A few weeks ago at NBC, I had the incredible opportunity to meet some of the inspiring, passionate athletes on Team USA and chat with them about their Olympic journeys. Of course, in addition to asking about their accomplishments and future plans, I wanted to know ALL about what they’ve been eating to fuel up for the London Games!

Fencer Tim Morehouse, who won the silver medal in men’s saber at the Beijing Olympics, told me about the complete overhaul he gave his diet after his 2008 victory. He realized then that even though he was an elite athlete, he wasn't very fit. At 220 pounds, he felt low energy and out of shape and decided to pay more attention to how he was fueling his body. Tim says he was a “typical New York guy” who didn’t have the time or desire to cook, so he often ordered pizza or takeout for a quick, easy meal…and fell prey to bad choices. To turn things around, he recruited Bistro MD, a meal delivery system that replenishes his fridge with ready-to-eat, convenient options every week. Tim eats three balanced meals a day, and then fills in with healthy snacks like Sabra hummus with veggies and Isopure chocolate protein shakes to ensure he’s getting enough calories and nutrients to fuel his five-hour-a-day training sessions. He now maintains a fit, lean weight of 205 pounds and feels on top of his game. I’ll be cheering hard for Tim when he goes for gold later this month!

I also had the pleasure of meeting Heather Mitts, two-time Olympic gold medalist and talented defender for the U.S. women’s Olympic soccer team. I was so impressed by Heather’s healthy eating habits. She loves to cook and prepares her own delicious, organic meals whenever she has access to a kitchen. (Her stellar diet is benefiting her body inside and out  – she’s drop-dead gorgeous!) Heather told me that lately she’s been obsessed with baked sweet potatoes, and even shared her personal recipe with me. Give these a try!

Heather Mitts’ “Gold Medal” Baked Sweet Potatoes

Dice up sweet potatoes into cubes. Soak them briefly in water. Foil a baking pan and apply a small amount of olive oil. Place cut sweet potatoes on sheet. Sprinkle salt, pepper, cinnamon and paprika or spice of choice. Bake at 350 degrees for 30 to 40 mins. Easy, healthy and delicious. 

I hope you’ll join me in wishing all of the outstanding Olympians strength, courage, and confidence as they head into this year’s Games!

And read on for more inside info on what Team USA athletes are eating to prepare for competition and perform at their peak!

"The Joy Fit Club" Book Party!

I had sooo much fun celebrating the success of the Joy Fit Club book with my TODAY family this week. What a special night! From the hosts and producers to my fellow correspondents, I am so grateful to have these incredible, supportive people in my life. My family members, friends, and colleagues also came out to help me celebrate. Special thanks to Jim Bell, executive producer of the TODAY show, for hosting the fabulous party, and Megan Kopf, PR extraordinaire, for helping to plan the event and including so many special touches. The event was held at the gorgeous Eventi Hotel in Manhattan, and the rain held off, so we were able to take the entire fiesta outdoors onto the stunning veranda.

My Joy Fit sisters, Kathie Lee and Hoda, were in attendance, so of course we had to serve a signature cocktail…. Introducing the JOY FIT-TINI! It's just 130 calories and incredibly light and refreshing. I bet this slimming drink will become your new summer favorite.

 JOY FIT-TINI

1.5 ounces gin (may substitute vodka)

3 ounces ruby red or pink grapefruit juice

2 ounces club soda

Lime wedge

Pour the gin, grapefruit juice, and club soda in a glass over ice and stir. Squeeze the lime wedge into the drink.

Meet Cari, A Joy Fit Superstar Who Lost 144 Pounds!

I'm excited to introduce a very special guest blogger, Cari Hartman. Cari is one of the weight loss superstars featured in my new book, The Joy Fit Club: Cookbook, Diet Plan & Inspiration. Cari's determination, courage, and passion for health are a tremendous inspiration to me personally, and I'm proud to call her a friend. If you're struggling with your own weight or health issues, I know you'll find comfort and hope in her story and amazing transformation. ~ Joy

In March of 2005 I had hit an extremely low point in my life and knew something had to change. I was extremely heavy, and unhappy with life in general. After a lifetime of failing at every diet known to man, and a wake up call when going to the doctor, I knew I had to try something different and I refused to have gastric bypass.

Cari, before and after her 144 pound weight loss!

So, not knowing what to do, or how to do it, I simply started to make very very small changes to what I ate and I joined a gym. I figured if I just moved my body in some way, shape, or form and did it slowly, so it became part of my life, that I might be able to stick with it. I did nothing drastic with food. I couldn't feel like I was missing out on something. I just wanted to change SLOWLY. So, I started packing a lunch a couple days a week instead of eating out daily. I told myself I'd lose 10 pounds so that I didn't feel overwhelmed by a huge number. When I dropped the first 10 I said, "OK, I can do this," so I'd set another goal of 10 more. These small changes and small goals that were achievable allowed me to finally believe in myself and the power to change.

I came out of my shell at the gym, started doing more and hired a trainer. She introduced me to weightlifting. I found that I really enjoyed eating healthier and exercising for the first time in my life. After close to three years, I had gotten rid of 125 pounds and felt amazing. I did a lot of research online about how to eat and cook healthily along the way and starting cutting out more and more processed foods. There are very few processed things I consume now, but I still have a handful of things I keep around.

In the past four years I have I have dropped another 20 pounds, so I'm down a total of roughly 144 pounds since March of 2005. I've never gone up (aside from "normal" female fluctuations and a few holiday pounds here and there). "All things in moderation"...I truly believe this. It's the only thing that works for me. No diets, no pills, no magic potions, just eating smart most of the time and moving my body. I know  that life is 100% about choices and that it's perfectly fine to indulge in baked goods from time to time. "Make them treats, not staples," I say. 

When I was asked to be a part of the Joy Fit Club book project, I was thrilled beyond words. Being able to share my story, and help inspire people to make simple, small changes that can and will add up to a completely different life, has been something I've looked forward to. When the book arrived at my house, I sat down and started reading the stories. I felt such a kinship with the others inside. I always felt "different" than everyone else growing up, but here inside the cover of this amazing book were people who were just like me. I cry when I read a story because I know that I am not alone, there is something I can identify with in all of the stories. I know that people reading will also draw strength from all within.

I want to "pay it forward" so to speak. Knowing that for most of the 31 years prior to my lifestyle change, I was unhappy and always felt like a failure, I look forward with great excitement to reminding people that if you believe in yourself, and the power of change, that it can and will be done! 

The biggest piece of advice I can give to anyone who is starting out on a journey to a lifestyle change is that, first and foremost, you absolutely must believe in yourself. If you don't believe that you can do it, you won't. Don't set goals that are so huge that you feel unsuccessful. Most people who have battled weight problems for a lifetime have never felt successful...ever. If you need to lose 100 pounds, focus on losing 10 first. And when you hit that 10, celebrate it, for you have finally SUCCEEDED at hitting a goal. Go for another 10, YOU CAN do it! Learn to love yourself and to make your health and your needs a priority. This is not a hobby, it's life. Learn to incorporate it daily. Lastly, remind yourself, "Life is for living, not for dying, that's why I don't D-I-ET, I LIVE it!"

Here's to health, happiness, and learning to live!

Cari

What the Heck Are You Eating?

I am so excited to introduce my brand new YouTube series, What the Heck Are You Eating? Join me as I embark on a myth-busting mission to uncover what’s really in America’s favorite foods, and trust me, you won’t believe what you’re going to hear!  I’ll share everything from startling stats (hot dogs are 80% fat—yikes!) to fun facts (who knew that a unique duo of antioxidants in egg yolks promotes sharp vision?).  

At the end of every clip, I’ll give you my bottom line on the featured food: TWO THUMBS UP or PROCEED WITH CAUTION.

Check out the first few episodes below…and make sure to subscribe to my YouTube channel for updates on future videos. I’ll be dishing on coconut water, coffee, gluten, agave, artificial sweeteners and much, much more in the weeks to come!

What The Heck is Really in a Hot Dog?

The Great Egg Debate: Yolks or No Yolks?

Chocolate: Health Food or Diet Disaster?

Sugar's Scary Side Effects

A Popular Breakfast that Packs on the Pounds

4 Simple Steps to a Healthier YOU!

You don’t need to completely overhaul your eating and fitness habits to improve your health. Focus on these four smart, manageable, and effective goals to get fit without upending your daily routine.

1. Start the day with a protein-rich breakfast.

Research shows that starting your day with a high-protein breakfast curbs your appetite at later meals, helps you stay alert and energized throughout the morning, and keeps blood sugars on an even keel. To reap these benefits, incorporate a protein-rich food at breakfast every day. Best bets include nonfat yogurt, eggs (try my 2-Minute Egg Souffle), reduced-fat cheese, turkey sausage, lean bacon (turkey or Canadian), or nuts (or nut butter).

2. Walk for 30 minutes every day.

Daily exercise helps you burn calories and shed pounds faster. It also keeps you in the right mindset to stick with a healthy lifestyle and enhances your overall health.  Walking is a total feel-good and my preferred form of aerobic exercise because it’s low-impact (easy on your joints), doesn’t require any special equipment (just a comfortable pair of sneakers), and can be done almost anywhere. If you can’t commit to 30 straight minutes of walking, break it up into three 10-minute spurts and space them throughout the day. If you prefer, you can swap out the walking for 30 minutes of any cardio activity, such as biking, jogging, using an exercise machine, or completing a half-hour fitness DVD.

3. Incorporate produce with each and every meal.

Produce is high in volume and low in calories, so it fills you up without filling you out. Plus, vegetables and fruit shower your body with vitamins, minerals, antioxidants and fiber—ingredients that promote health and fight off disease. 

4. Learn to make 3 SIMPLE, healthy, and delicious dinner meals in under 20 minutes.  

These will be your go-to recipes for days when you’re short on time, so you won’t lose all resolve and grab unhealthy fast food or pizza. Some quick and easy ideas include: turkey burgers with frozen green beans, teriyaki grilled chicken with broccoli, frozen shrimp and vegetable stir fry, grilled or broiled fish with sautéed spinach, and an egg white omelet or frittata with vegetables and reduced-fat cheese. Then, make sure you have the ingredients for at least two of these meals on hand in your fridge, freezer, and cupboards at all times. On nights when you’re feeling stressed and exhausted, you’ll always have these quick suppers to fall back on, and you can still put something healthy and homemade on the table.

My Heart-Healthy Checklist for 2012

February is American Heart Month! To kick things off, I’m sharing a season-by-season checklist that will help keep your ticker in tip-top shape.

WINTER

GET COOKING…

• Enjoy cozy, warm, heart-healthy comfort foods like hearty lentil soup and turkey-bean chili. These lean vegetarian proteins are terrific substitutes for fatty meats like marbled beef and pork.
• A few mornings each week, breakfast on oatmeal sprinkled with toasted, chopped nuts. Oats are rich in cholesterol-lowering soluble fiber and nuts provide a shot of heart-healthy unsaturated fats.
• In cold winter months, roasting is a great way to prepare low-fat, heart-healthy proteins: skinless chicken and Cornish game hens, pork tenderloin, even whole fish.

GET MOVING…

• If freezing, snowy weather has you stuck inside, pick up a few good exercise DVDs to do right in your living room. For more variety (or to save a few bucks), check to see if your library has a fitness DVD collection available for borrowing.
• If you live in the southern part of the country, take advantage of the cooler winter months to get outdoors and walk or jog in comfortable temperatures.
• While watching your favorite primetime shows, get up off the couch and do activities like marching in place, crunches and jumping jacks during commercial breaks. Regular exercise is key to a strong, healthy heart…so squeeze it in whenever you can!

SPRING

GET COOKING… The earth is thawing and fresh,vibrant produce is starting to make its way to supermarket shelves. Stock up on the growing season’s “early bloomers” to nourish your heart. Enjoy roasted asparagus, or steam whole artichokes (artichoke hearts are LOADED with fiber). Use tender leafy greens in salad or sauté them with garlic in olive oil for a quick side dish. Go out of your way to try seasonal treats like fresh fava beans and English peas; both have a high amount of soluble fiber, which helps flush plaque out of arteries. Also take advantage of baby “new potatoes”–like the big guys, they’re rich in blood pressure-lowering potassium. GET MOVING… After being cooped up all winter, now’s your chance to get outdoors and breathe in some fresh air. Go for hikes, bike rides, and daily walks. Find a community handball or tennis court, and a few partners to play with! It’s the perfect time to start gardening. Plant a full-fledged plot with a bounty of vegetables, or get your feet wet by growing a small herb garden. Use the fresh herbs you harvest to add plenty of flavor to recipes while cutting back on salt. Farmer’s markets are starting up for the season, so start hitting them up on weekends, and continue visiting throughout the summer and fall. Look into joining a CSA (Community Supported Agriculture). You’ll get a basket of farm-fresh produce every week during the spring and summer months. Nothing gives you more incentive to “eat your veggies” than receiving a weekly box of gorgeous, local vegetables…especially since you put the money up in advance!

SUMMER

GET COOKING…

• Eat plenty of juicy, hydrating, antioxidant-rich produce—especially fiber-rich berries and potassium-rich melon.
• Satisfy a sweet tooth with refreshing frozen grapes and bananas.
• Learn a "Heart-Smart Smoothie" recipe for a frothy, cool, guilt-free treat. Try my popular Berry-Banana Blend.
• Ditch sugary beverages and guzzle naturally-flavored seltzer (or sparkling water) and unsweetened iced tea or coffee. Also try my simple recipe for all-natural, unsweetened lemonade. Just squeeze the juice of one lemon into a glass of refreshing ice water and stir.
• Stock your kitchen with inexpensive summer “bumper crops” like zucchini, summer squash, eggplant, and tomatoes. They’re terrific steamed, grilled, or raw in fresh, crisp salads.

GET MOVING…

• Take advantage of the gorgeous weather and motivating sunshine by moving your workout outdoors whenever possible. Walking is always a terrific option, but you can also vary things up by going swimming and canoeing, golfing with friends, or joining a summer softball league.
• If you’re planning a vacation, seek out an active or adventure-style trip and spend some of your time off hiking, biking, swimming, surfing, or participating in water sports (and of course there’s always beach walking!).
• Too much stress taxes your heart, so take advantage of a more relaxed work schedule this time of year to fit in more R&R. Read a few easy “beach books,” take in a few gorgeous sunsets, and plan fun get-togethers with friends and family.

FALL

GET COOKING…

• Get your fill of the heart-healthy harvest! Add fresh pumpkin to hearty soups and stews, and nibble on pumpkin seeds, which contain “good fats.” Go out of your way to eat plenty of apples, pears, and sweet potatoes—all three deliver a nice amount of soluble fiber, which helps to lower LDL (“bad”) cholesterol levels.
• Sip green tea on cool autumn evenings. This potent brew is rich in beneficial compounds that help keep your blood vessels flexible and healthy and promote good blood flow.
• Snack on a handful of warm, toasted nuts, including seasonal favorites like pecans and walnuts. Their winning combo of heart-healthy fat and fiber spells good news for arteries.

GET MOVING…

• Make the most of the last few months of decent weather if you live in the north. Plan outdoor fall activities with family and friends: go apple and pumpkin picking or “take a walk” inside a giant corn maze.
• Keep your lawn and your figure looking sharp by raking your leaves on weekends. You’ll get your blood pumping and burn up to 300 calories in one hour of leaf wrangling!
• Train for a fall 5K to help you stay committed to your workouts.