Local Eateries - Wichita, KS

When you go out to eat, how do you decide where to go?  Do you just start driving and randomly stop at a restaurant that sounds good for the moment?  Or do you thoroughly ponder the decision before you venture out?

Whatever your style, why not try eating at a local establishment?  With the help of some Facebook friends, I put together an in-no-way-exhaustive list of local eateries in the Wichita area.  If you have another one to share, please add it in the comments below!

I didn't include addresses or general locations of the restaurants, so you are on your own to figure that out :).  With smartphones and various map apps it shouldn't be too difficult to figure out where they are located!

Enjoy!  And thanks to everyone who contributed to the list.

Jen

Locally Owned & Operated Eateries

The Copper Oven

Café Maurice’s

Bella Luna

Bella Vita

Metro Bistro

*Bocca Deli

Taste and See

*Sabor

*Ziggy’s Pizza

The Anchor

District Taquiera

Molinos

Hungry Heart

MIF Deli

Los Cocos

Lucianos Restaurant

*Nancy’s Amaizin’ Sandwiches

*Moxie Junction

Strouds

Kenai Sushi

21

Grinder Man

Moe’s Sub Shop

Twisted Java

Defazio’s

*TJ’s Burgers

La’Galette Café & Bakery

Picasso’s

Felipe’s

Fork and Fennel

Le Monde Café & Deli

The Flying Stove - Wichita Food Truck

Hangar 1 Steakhouse

Todd Brian’s

Fizzies

Tanya’s Soup Kitchen

*Town & Country

Ty’s Diner

Old Mill Tasty Shop

*denotes multiple people recommended

6-Week Nutrition Coaching Class starts April 3!

If you have tried the same strategies over and over to get healthier but keep getting the same results, do you think it might be time for something different??

There are a lot of myths out there regarding food, so I created a 6-week nutrition coaching class to help you blast some of those myths.  Some of the things the class will cover include: Should we really eat everything in moderation?  Do calories in = calories out?  Are all calories created equal?  Does exercising more really make you thinner?  Why should I use coconut oil?  What exactly is a "whole food"?  Is it really okay for me to eat red meat & potatoes?

The class will be conducted via one weekly email along with daily follow-up texts.  You'll learn about the importance of protein, fats and whole foods and why we need all of them.  Just a couple of months ago the government's new dietary guidelines came out, and nowhere does it say eat less meat/protein.  It does, however, crack down on the increasingly sweet food supply by urging people to get no more 10% of their calories from added sugars. I give that a thumbs up!!

So here are a few details...

6-Week Email Group Coaching - $25

·         One email per week that will help you Understanded & Blast the Calorie Myths
·         Daily texts with quick tips and highlights from the email
·         Blog posts with recipes to develop Smart Weekly Meal Plans & Snack Lists

6-Week Email Group Coaching + Personal Goal-Setting - $50

·         All of the above
·         Customized workout plan
·         Goal-setting/weekly one-on-one coaching

Let me know if you are interested in either option.  Payment may be made via paypal or you can also mail me a check.  The class kicks off with a welcome email on Sunday, April 3! 

A really yummy breakfast or snack...Power Yogurt!

Power Yogurt:

 

1 cup plain Greek yogurt
1/2 serving vanilla protein powder
chopped almonds or walnuts...
Berries of choice
Cinnamon

Mix the yogurt and protein powder in a bowl. Add nuts, berries and sprinkle with cinnamon.  Super yum!

 

 For my mid-morning snack today I tried it with chocolate protein powder instead of vanilla and it was also delish.

A GREAT recipe for Tilapia!

I made this dish tonight and it was AWESOME!  Not only was it good, it was extremely easy, and everyone loved it.  I used about 2lbs. of tilapia for our crew of 5, and there were no leftovers.  Try it!

 

http://www.101cookingfortwo.com/oven-baked-blackened-tilapia/

New Year...New Goals...Need help? Here's an idea for you to consider...

If you have tried the same strategies over and over to get healthier but keep getting the same results, do you think it might be time for something different??

There are a lot of myths out there regarding food & over the next 6 weeks I am going to blast some of those myths.  Some of the things I'll be discussing include: Should we really eat everything in moderation?  Do calories in = calories out?  Are all calories created equal?  Does exercising more really make you thinner?  Why should I use coconut oil?  What exactly is a "whole food"?  Is it really okay for me to eat red meat & potatoes?

I'll talk about protein, fats and whole foods and why we need all of them.  Just today the government's new dietary guidelines came out, and nowhere in them does it say eat less meat/protein.  It does, however, crack down on the increasingly sweet food supply by urging people to get no more 10% of their calories from added sugars. 

So here are a few details...

6-Week Email Group Coaching - $25

·         One email per week to include:

o    Understanding & Blasting the Calorie Myths

o    Recipes to develop Smart Weekly Meal Plans

o    Snack Lists

·         Daily texts with quick tips and highlights from the email

 

6-Week Email Group Coaching + Personal Goal-Setting - $50

·         All of the above
·         Measurements at the beginning and end of 6 weeks
·         Goal-setting/coaching

Let me know if you are interested in either option.  I will be kicking off the 6 weeks with the first email on Monday, January 11!

Today's Tip: Pumpkin Pie Protein Shake - it's low carb!

Pumpkin Pie Protein Shake – serves 1

 

What you’ll need:
2 cups unsweetened vanilla almond milk
2-3 Tbsp pumpkin puree
1 scoop Vanilla Protein Powder*
3-4 shakes each of cloves, ginger, nutmeg, and cinnamon
2 Tbsp ground flaxseed

 

How you’ll make it:
1. Pour all ingredients into blender.
2. Add ice and blend to experience healthy heaven in your mouth!

 

What’s in it:
Each serving has 236 incredibly healthy calories, 23 grams of protein, 10 grams of carbs, and 12 grams of fat.

 

*I highly recommend the BioTrust protein powder.  Get it here: www.biotrust.com.  There are a couple other protein powders out there that are all-natural and good such as Hexapro, which you can get at Supplement Giant or Amazon.com.  Just don't go to Wal-Mart and purchase your protein powder. You really do get what you pay for!

List of top low-carb Foods

As we make our way through the first week of carb cycling, you may have become more aware of labels and have started to be more intentional about learning what is in the products that you buy.  But what about the foods that don't have labels?  Here's a list that will help you out.  Notice I didn't list how many carbs each food has - this is because I want you to remember we AREN'T counting carbs.  We are just targeting lower/higher carbs on different days.  So if I listed something as "lower carb" then trust me :).

Vegetables:
Swiss Chard
Mushrooms
Celery
Cauliflower
Zucchini
Spaghetti Squash
Radish
Asparagus
Bok choy
Broccoli
Kale
Spinach
Arugula
Bell peppers
Edamame (also a protein)
Watercress
Cherry Tomatoes (also classified as a fruit)
Carrots (some classify as lower carb, some classify on the low end of higher carb)

Fruits:
Apricots
Avocadoes (also a fat)
Red Grapefruit
Rhubarb
Watermelon
Peaches
Star fruit
Cantaloupe
Blackberries
Strawberries

Dairy:
Gruyere Cheese
Butter
Eggs
Almont & Coconut Milk
Cottage Cheese
Plain Greek Yogurt
Goat Milk
Brie cheese
Goat cheese
Monterey cheese
Ricotta
Plain kefir
Sour cream
String Cheese

Other:
Pumpkin Seeds
Jerky
Walnuts
Almonds
Kale Chips
Pecans, hazelnuts

Another thing to remember...if you are out and about and really need a snack, it's okay to have a protein bar such as a Quest bar.  At first glance it seems like they are high in carbs (25 grams).  But they also have 17 grams of dietary fiber, so the net carbs are actually 8g (# of carbs less the amount of fiber).  Because there are no sugar alcohols in most of them, the all-natural Quest bar flavors like Chocolate Peanut Butter, Chocolate Chunk or Cinnamon Roll are good choices if you need an on-the-go snack.  Just some "food for thought"...chuckle!