Tag Archives: Food

Maintaining Your Healthy Lifestyle on Vacation

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photo credit: www.denverchamber.org   This comes just in time as I prepare for two trips in the upcoming weeks!! Love this post from guest blogger Cole Millen. Check out all his great ideas for staying healthy while you travel, which can sometimes be the hardest thing to do especially on vacation!

You may have worked hard to get into shape, and the last thing you want to do is blow it while on vacation. Traveling is rife with unhealthy temptations, but you do not have to give in to them. Keep your weight down and your health up by planning well.

Traveling There:

Before you leave for the airport, take time to eat a well-balanced meal. Load up on lean proteins and complex carbohydrates, such as oatmeal, to keep you satisfied for several hours. This will help you resist the temptation for high-calorie foods later. In addition, bring your own healthy snacks for the flight. Almonds are high in protein and omega 3 fatty acids. Dried fruits can help you satisfy an urge for sweets, without all of the sugar and fat.

Many airports are like miniature cities or shopping malls. They are full of tempting restaurants and places to buy candy and other types of junk food. When you have a layover, avoid settling yourself down at one of these places to eat a high calorie meal. Instead, look for places with light salads on the menu, fresh fruit, healthy smoothies and similar fare. This may mean traveling a ways away from your gate, but the walk will be a good workout.

Healthy Preparing:

Picking the right hotel can be the most important part of staying healthy on vacation. After all, it is your home for the time being. Doing a little research can go a long way. In my experience, reviews from other travelers provide the best forms of information. I recently took a trip out west and found a great site that listed hotels in Las Vegas along with all the amenities and offerings. With the help of these great reviews I was able to find a hotel with a list of amenities as well as a gluten-free restaurant in the lobby! As you plan your trip, look for a hotel that has on-site fitness equipment or that is near a park. This makes it easier to get exercise while you are away. Most hotel restaurants offer their menu for viewing online. Check out the menu to see if healthy food choices are offered. Most upscale hotels understand that many travelers want to stay on their diet and fitness program while traveling. These hotels will most likely have healthy options.

At Your Destination:

After you have checked in to your hotel room, seek the nearest supermarket or health food store. Load up on bottled water and healthy snacks to keep in your room. Eat these instead of high-calorie snacks from the mini-bar or the hotel cafe.

You should keep a bottle with you during any sightseeing trips. Drinking plenty of water will help curb your appetite in addition to keeping you hydrated.

Healthiest Menu Items:

Everyone enjoys having nice restaurant meals while on vacation. You do not need to avoid restaurants. You can still eat healthy by following some general rules. Avoid any course that is fried, battered, covered in creamy sauces or other high-calorie sauces or breading. Instead, choose menu items that are labeled heart-healthy, baked, or loaded photo cresit: www.freshhealthyeating.comwith vegetables. Baked or grilled fish, especially salmon, with a few side vegetables is one example of a healthy and delicious meal.

Beverages:

You can let yourself enjoy a cocktail or two, but keep in mind the calories these contain. All alcoholic beverages contain calories, but some are higher-calorie than others. Avoid sweet, syrupy cocktails such a daiquiris and pina coladas. Instead, opt for light beer, white wine or simple mixed drinks such as vodka and cranberry juice, vodka and water or scotch on the rocks.

By keeping up your healthy lifestyle, you will have more energy and feel better while you are on vacation and after you come back home. Just plan it ahead to keep on track.

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Fighting the Vending Machine War in Our Schools

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photo credit: www.popchips.comThere’s a new way for kids to snack on the run, after school, between practices, or through out the day at school. Finally someone has decided to take on the vending machines war and say enough is enough. The change in this world’s mind-set and ideas about food consumption has got to start somewhere and now! Children spend most of their time in school and that’s where they seem to be consuming the most junk, processed foods, high fructose corn syrup, and everything else with NO nutritional value.

The idea that it’s cheap and can produced for the masses is what is continuing to fuel the fire for childhood diabetes and obesity. We’ve all been looking to Jaime Oliver to change not only the way this country eats, but also the world. Little by little and as much diversion, road blocks, and brick walls he’s slammed into, I’m in awe of his success and achievements. (Could also be my small obsession with him too) :)

But also finding a way into the school system and making a difference by inventing the Goodie Monster, is a group from Portland, Oregon. They’ve figured out how to make a huge difference in schools and in the food department just by making the tiniest change. Showing that it doesn’t have to be chocolate bars and candy as the afternoon snack, there are healthier options to help ids feel fuller, eat more nutritious, and guaranteed to give them more energy for their after school activity.

Stuffed inside these vending machines, you’ll find pop chips, Kind, Luna, Lara, and Clif bars. raisins, Justin’s Nut butters, and my kid’s personal favorite “Pirates Booty.” And the vending machine…so stinking cute, kids love it, it’s perfect! Every school should have one!! The soda machines and constant junk should be replaced with better choices. It all starts with a small change to cause a ripple effect.

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Tips for Making Better Nutrition Fit the Budget

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Health

Health (Photo credit: 401(K) 2013)

One of the most popular excuses for not making better health a priority is that eating healthy is expensive. That simply is not true, a healthy lifestyle does not require a huge investment, just a shift in priorities. A fast food burger that costs a dollar really weighs much more heavily on the family budget when you consider the health implications of a poor diet. In honor of National Nutrition Month, here are my favorite tips to help you fit healthy eating into your budget.

Waste Less

Getting food to the family dinner table, eats up 10 percent of the total U.S. energy budget, uses 50 percent of U.S. land, and swallows 80 percent of freshwater consumed in the United States. Yet, 40 percent of food in the United States today goes uneaten. That equals out to more than 20 pounds of food per person every month. Not only does this mean that Americans are throwing out the equivalent of $165 billion each year, but also 25 percent of all freshwater and huge amounts of unnecessary chemicals, energy, and land. Moreover, almost all of that uneaten food ends up rotting in landfills where it accounts for almost 25 percent of U.S. methane emissions. Wasting less is good for the planet and the budget. If it is not already a habit, make menu planning a part of your routine and only purchase what you need. Plan your menu around and shop the sales at local farmer’s markets and the grocery store. This habit allows you to purchase produce when it is abundant, usually at the peak of the season when it is most nutritious and most affordable.

The Iowa State University Extension and Outreach provides many resources on how to spend smart and eat smart, including a food budget calculator based on the United States Department of Agriculture’s (USDA) Low-Cost Food Plan that can be found online at
http://www.extension.iastate.edu/foodsavings/page/what-you-should-spend

Store it Right

Learning proper food storage techniques can deter food from spoilage and help stretch food dollars. Spraying fresh produce, upon purchase, with a solution of equal parts cool water & white distilled vinegar and then allowing it to sit for a few minutes, will clean it and help to kill any mold spores that have begun to grow on the surface. This produce cleaning technique will prolonging shelf life which is great when you are purchasing enough produce to last the entire week and makes purchasing the more expensive organic options more budget-friendly. Don’t worry after a good rinse there will be no trace of vinegar in the taste or smell of the cleaned produce. When storing fresh onions and potatoes, always remember a cool, dry, place will deter spoiling but also remember to store them separately since each will cause the other to spoil more quickly. Freeze fresh fruit before it spoils to add to homemade fruit smoothies. Most fresh vegetables can be frozen as well, with the proper technique, to add to soups and stews, sauces and homemade condiments.

Learn to Cook

If eating healthy is a priority to you, learning to cook is almost a prerequisite. It is hard to really know what is in your food unless you prepare it yourself. Prepackaged and processed foods are usually high in salt and sugar (or its’ equivalent), preservatives, and chemical additives, none of which should appear too often in a healthy diet. But don’t fret, cooking need not be complicated. Keep it simple. Learn to enjoy foods as nature intended, fresh and unspoiled by processing. A simple mixed green salad can round out just about any meal and takes minimal time to prepare. Learn to prepare homemade vinaigrette made from healthy oils like cold-pressed, organic olive oil, and you can get a healthy dose of good fat. If you spend a lot of your food budget on frozen prepared meals because you don’t have time to cook every night, get in the habit of cooking enough for two to three meals at a time and freeze the leftovers for a quick meal later that is a healthier option than the commercially available counterpart.

Be Adventurous

Don’t be afraid to try new things, your next favorite meal may be found where you least expect it. Experiment with unusual flavors and textures. Eat more vegetables and fruits and less meat and dairy. Opt for whole grains whenever possible and drink more water, but most of all, be an active participant in your quest for health and wellness, not a silent bystander.

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Cacao, Cherry & Coconut Cookies- A Healthier Version

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photo credit:www.healthfulpursuit.comInstead of regular ol’ sugar cookies for Valentine’s Day. We decided to make a healthier version for the holiday. By taking traditional ingredients, we substituted a few of the not so good for you ingredients for ones that are better for your health. My picture didn’t turn out so well. But here’s on from www.healthfulpursuit.com so you can get an idea of what they should look like. Yours will just have sprinkled coconut on top! Hope you love them!

Makes about 36 cookies

Ingredients:

  • 2 1/4 C of almond flour
  • 1/2 tsp of baking soda
  • 3/4 tsp of Pink Himalayan salt
  • 1 stick of unsalted butter-room temperature
  • 1/2 C of sugar in the raw or xylitol
  • 3/4 C light brown sugar
  • 2 tsp vanilla extract
  • 1 1/2 C cacao powder
  • 1 C dried cherries
  • 1/2 C unsweetened shredded coconut
  • 1/2 tsp of maca powder (remember to check with a doctor or do your research with new supplements or herbs- may not be suitable for particular health concerns)

Instructions:

  1. Preheat oven to 350 degrees. Whisk together flour, basking soda, and salt. In another bowl, using a mixer, beat butter and sugars until fluffy. Add vanilla and eggs until combines. Add to flour mixture and beat. Then add cherries and cacao powder.
  2. Use a spoon to make about 2 tablespoon-sized cookies. Sprinkle coconut on top. Bake cookies for 12-14 minutes. Let cool for 1-2 minutes. Eat and enjoy!

Delicious & Yummy Super Bowl Recipes!!

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photo credit: www.farmfoodieandfitness.comThe big day is only 2 days away!! Even though my team is in their off-season and my favorite guy (RGIII) is recovering from a knee injury sustained during their Ravens show down, but I’ll still be rooting for the guys in purple. As we all plan for the parties, get togethers, and the day of constant gorging, instead of the same ol football food why not change it up and try something different this year?

Here’s my menu for Super Bowl Sunday! Jicama and mango salsa, Turkey Sliders with homemade arugula and walnut pesto, and my spin on a New Orleans tradition. Want to come to my party? ;)

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Something Chocolatey for These Frigid and Snowy Days

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photo credit: www.rawified.blogspot.comOld man winter has definitely shown up this week with below freezing temps and rain, sleet, and now snow. My area goes into full alert when snow comes, we’re talking the smallest amount even just a dusting sends people into frantic mode! Buying up bread, milk, and eggs, driving 15 miles an hour, tackling the red box machines, and stocking up on all the ever so “good for you” snacks for the kiddos! My little ones were home with me, so I don’t get much done so I usually start cooking! My youngest finally got to experience his first snow ever! Stumbling around in his snow gear, I swear he looked just like “Randy” from A Christmas Story! I realized we didn’t have snow boots because we rarely get snow here, so I went old school and put plastic bags on his feet like my mom and grandmothers would do. After much preparing and sending him out into the bone-chilling wind. He wasn’t too happy! :( photo credit: www.farmfoodieandfitness.com

So I decided to keep him in and make something chocolatey without all the guilt and processed sugar. Of course! So here’s a spin-off my sweet friend and fellow Certified Pilates instructor, Raw Chef, entrepreneur,and momma, Leah Stewart’s Chocolate Bark. I’ve just changed up the recipe a bit to make it my own. You can do the same by adding your favorite things, like pumpkins seeds, dried fruit, ginger, spices, and other nuts! Hope you love it! Enjoy the snow and comfort foods without all the guilt!

Chocolate Bark

  • 1 cup of coconut oil
  • 3 Tbs agave nectar
  • ¾ C cacao powder
  • ¼ C almond butter
  • 1 C almonds-coarsely chopped in a food processor by pulsing
  • 1 C raisins
  • 1/3 C sliced almonds
  • 1 C Goji berries
  • Dried Cherries
  • Pinch of cayenne
  • Pinch of Himalayan pink salt

Blend coconut oil, cacao powder, agave nectar, almond butter, salt, and cayenne  until smooth. Transfer to a mixing bowl, add chopped almonds, Goji berries, raisins, cherries, and mix well. Spread the mixture on a sheet tray lined with parchment paper ½- 1 inch thick. Top with sliced almonds. Put in freezer until solid. Break off and enjoy!!

Celebrate the Holidays Mind, Body & Soul

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Celebrate the holidays mind, body, and soul! It’s that time of year again!! It’s actually only days away! At this point we’re all frantic! Getting the rest of the cards out, baking, gift wrapping, still shopping because we keep forgetting someone, and of course eating… A LOT!

With all the hustle bustle make time for yourself to actually enjoy them and your loved ones. Time seems to fly by faster the older we get so here is a little mini guide of ideas on how to slow down, enjoy this time of year, soak up your family and friends, sop up the giggles and memories, and slurp up every bit of the delicious foods, spirits, and beautiful atmosphere. And don’t forget to treasure every second of it!

Mind- We tend to go a little coo-coo this time of year, because there is never enough time to ever get it all done. We drive ourselves into a dizzy trying to beat the clock and make the holidays perfect and we all know if never works out that way. So give your photo credit: www.pulsd.commind a rest this holiday by reading a book by the fire, meditate by candle light or even by the lit tree, turn on your favorite holiday music with a warm cup of cacao, watch classic holiday movies-like “Miracle on 34th Street” or “It’s a Wonderful Life,” even put your mind to rest with a 30 minute nap on the couch curled up under your favorite blanket.

Body- Boy do our bodies take a beating over the holiday season. We celebrate big! All the added sugar, alcohol, heavy dips, sauces, and desserts-pack on the pounds, make us low on energy, and left feeling weighed down. Not to mention there’s not much time for a workout and we’re completely sleep deprived! So give your body a break. Cook something healthy and nurturing. Make homemade soups or good for you comfort foods. Take a Pilates or Yoga class. Got a little more energy? Jump into a spinning class or take that kickboxing class you’ve always wanted to. It’ll help relieve tension and tired muscles and you’re guaranteed instant energy as soon as you begin moving. Turn off the tv and give your body the rest it needs. Shoot for 7 or more hours! You definitely deserve it!

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Soul-This is a great time of year to start searching you soul. New Years is right around the corner! We all get a clean slate and a fresh start for the year so really dig deep this year and listen to your heart and soul for what you really want for 2013. What do you want to accomplish? What are your goals or aspirations? Give into your passions. Chase your dreams. Spend more time with your family. Relax. Take care of yourself and your health. But remember to make some resolutions you can actually achieve. And always nurture you soul!

Happy Holidays Everyone! I hope you receive gifts of love, laughter, hope, joy, and smiles this year! I’m spending some extra time with my little ones who are so excited for Santa-which makes it even more fun for me! Thank you for all your support and following my posts this year! Hoping 2013 brings lots of new opportunities for us all!

Holiday Eggnog-The healthy and raw version

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photo credit: www.goodnewsweekly.caWith all the yummy and heavy foods we all love so much over the holidays…eggnog being one of the biggest drinks consumed over the holiday season-next to wine of course! :) Here is my healthy version of the all time favorite. Pump it up with Cacao nibs and peppermint or leave it traditional, full of spices. Make it your own! Happy Holidays! Hope you all enjoy it!

Ingredients:

  • 2 cups of cold organic almond milk
  • 2 bananas
  • 1/2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/4 tsp all spice
  • 3/4 tsp pure vanilla extract
  • Optional- 1 Tbsp of cacao nibs, 1/8 tsp of peppermint extract

Add all ingredients into an immersion blender such as a Vitamix and blend well. Pour and Serve!

Mindful Eating

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photo credit: next wave studios

photo credit: next wave studios

With the holidays lurking around the corner and quickly approaching… our schedules begin to fill up and bog us down with stress and a long to do list. Kids activities, church functions, shopping, sending cards, parties, eating, drinking, did I say eating? We tend to load ourselves down with alcohol, lots of sugar, more coffee, and heavy and fatty foods as the holidays blow by us. We reach for the convenient and fast foods because that’s all we have time for. So here are a few tips on how to slow down, enjoy yourself, the food you’re consuming, and really take care of yourself over the next month so that the new year isn’t filled with regret and wonder on how the holidays flew by again and you never got a second to take a breath and actually stop and take them all in.

  1. Only eat sitting down with no distractions. That means turning off the tv, hiding the magazines, catalogs, and cell phones!
  2. Eat only till your 80% full. Eating till your so full and uncomfortable isn’t worth the misery.
  3. Chew your food! We tend to shovel our food down especially when we’re in a hurry. The slower you eat and chew your food, you trick your brain into thinking your full and you’ll eat less! Easy weight-loss plan!
  4. Moderation, moderation. Everything in moderation! As humans we tend to overdo everything. Eat wisely and choose the things you love to eat. Don’t just pile it on the plate because it’s in front of you.
  5. See how your food makes you feel. If eating a whole loaf of rosemary Ciabatta bread makes you feel bloated and not so hot afterwards (which it should!) Don’t eat it! If lots of sugar makes you sluggish, wheat makes you feel weighed down, or alcohol makes for a long recovery-avoid these!
  6. Learn to eat the good for you foods and save the sweets as a treat. You’re guaranteed to enjoy them more when you only consume them once in a while.

New years is right around the corner, where we concentrate on making changes and setting goals for ourselves and our health. Why not start early this year and not have such large and unattainable goals for the new year. We’ve stopped enjoying food and made it a race to see how quickly and how much we can consume. We’re scarfing it down so fast we’re not even tasting it. The purpose of food is to nourish our bodies, nurture our souls, spend time with family and share our days stories and laughs. We’re supposed to smell, taste, touch, savour, and be apart of our food. Some where we lost the meaning of food and now it’s become an epidemic. So spend the holidays enjoying yourselves, eat, drink and be merry but also be mindful and realize what’s important to yourself, your friends, and your loved ones. Take care of your bodies, your mind, and your souls this holiday season!

Herbs for A Healthy Lifestyle

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Herbs are such an important part of our health especially today with our hectic lifestyles. Most of us think they’re only good for flavoring our food but they have so much more to offer our bodies. They are chock-full of antioxidants and flavonoids. They help with weight management, allergies, heart disease, chronic illness, and help to heal the body. Replace sugar, salt, and added fats with dried or fresh herbs. And they are so easy to grow in your backyard, garden, and even small containers.

Rosemary- Rich in folic acid, Vitamin A, C, K. Rosemary reduces inflammation, it’s an anti-allergic, antifungal, and loaded with essential acids. Use rosemary in breads, teas, on fish and poultry, even make your own infused olive oils and vinegars.

Tumeric- An anti-inflammatory, detoxifier, and cancer preventor. Tumeric is great for autoimmune and inflammatory diseases. Add turmeric to salads, cooked vegetables, rice, stews, and chili.

Ginger- High in anti-oxidants, it’s an anti-inflammatory, and is also great for autoimmune diseases. Ginger helps with nausea and motion sickness. Perfect for pregnant mothers with morning sickness (or in my case 24-7 sickness-it worked wonders!) Add ginger to smoothies, salads, teas, and sauces.

Oregano- Full of antioxidants, omega-3s, iron, fiber, and vitamin K. It is also an antibacterial. Add oregano to sauces, pizzas, chicken, and seafood.

Cinnamon- It regulates blood sugar, lowers cholesterol, and is also a mood booster! Add cinnamon to coffee, oatmeal, smoothies, and desserts.

Simple and easy ways to get the vitamins and minerals your body needs to stay strong and healthy, especially with the hustle and bustle of the holidays and the lurking cold and flu season. Make your food taste that much better and know that a little dash of oregano on Friday night’s pizza is going to do wonders for your total wellness.