Smoothies and Cookbooks

For all you busy people out there (isn’t that everyone??) I have a few thoughts on health and time management.

I ordered a cookbook recently, which I have been dying to actually use.  It’s a classic.

joy of cooking cookbook This book is amazing.  It’s not just a cookbook with recipes, it is like a cooking novel.

But here’s the thing: I haven’t used it yet.

Why?  Because I can’t seem to muster up the time and energy for it right now!  It looks pretty on my shelf and I do plan to use it eventually.

So with life pulling from all directions (i.e. screaming 2 year old pulling on my workout pants that I have on because I plan to go work out as soon as I get dinner cooked), how can we really focus on being  healthy?

My simple thought on this is that we just keep trying to find what works for us.  And everyone is different.

Here is what works for me (some days):

vita-mix smoothie Which turns into this (in my Vita-mix):

vitamix smoothie {By the way, I threw everything into my Vita-mix and took this to work with me}

Making a smoothie with all of that fiber (berries, flax seed, carrots, etc) and protein (from milk and protein powder mostly) will keep you satisfied and takes so little time to prepare.

Vita-mix smoothies can also be made in a regular blender, but it just may not get quite as smooth as with the vita-mix (but still super delicious).

As a busy mom, I can think of 101 excuses for not eating healthy, so I just have to keep doing what works for that moment.

 

 

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Trying to Overcome Picky Eating…

healthy eating chart As I’ve mentioned many other times in other blog posts, my sweet Little Stinker is a very picky eater.

Thankfully, he will eat some very healthy foods (sprouted grain bread with homemade peanut butter, plain greek yogurt with a little bit of honey, sweet potatoes, etc.).

Thankfully.

Because if he didn’t eat those things, I might just lose my mind (being a dietitian!).

But anyway, I have always wanted to think of some way to convince him to try new foods.  He is very, very reluctant.  In fact, he just plain would not do it for a long time.  And I didn’t want to make it into such a battle that it just made matters worse.

One day, I thought of something that just might break through to him: a sticker chart that involved getting prizes!  What kid doesn’t like that?

I put it off for a long time, just because I was busy.  One day, I was in Office Depot and I thought of it again and bought what I needed to get to work making this chart.

These are our “rules” for the healthy eating chart:

  • Each week we pick a new food to focus on
  • I give him a reasonable amount to eat — more than one bite but not too much to overwhelm him
  • I wait until he is hungry to give it to him — kids are much more likely to “like” a food when they are hungry than full (common sense, eh?)
  • At the end of the week, if he has tried that food every day, he gets a smiley face and a prize (so far they have all involved super heroes)

He has loved doing this!  He would not even taste an egg before doing this, and I even caught him say quietly that he actually likes blueberries.

picky eater chart

I also try to use this as a way to teach about nutrients. For example, when he was eating the eggs, we talked about how they help you get strong and have muscles like Spiderman.

Next week he wants to do carrots and we will be preparing them in many different ways!

Not bad for a “picky eater!”

 

 

 

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Healthy Replacements for Junk Foods

healthy trail mix This month, I have focused on cutting out some processed foods in my 30 Day Eat Less Processed Foods Challenge.

I didn’t set any “rules” for myself, but just tried to find some healthier alternatives to some of the more processed foods I was eating at times.

For example, I know that in the afternoons I tend to crave something crunchy or sweet, and I found this trail mix (pictured above) in the bulk bin at a local health food store.  It has everything from pumpkin seeds to dried cranberries to dark chocolate chips.

One warning about trail mix is that you are much better off if you pre-portion it, because it is calorie dense!

Here’s some replacement ideas for junk foods…

Instead of potato chips…try pickles (or other pickled vegetables such as pickled okra!)

Instead of peanut butter crackers…try celery with peanut butter.

Instead of packaged chocolate chip cookies…try homemade granola bars.

Instead of a candy bar…try a small piece of dark chocolate.

Instead of nachos….try pita chips and hummus.

Instead of a Slim Jim…try beef jerky.

Instead of ice cream…try greek yogurt with honey.

One way to cut out processed foods at dinner is to keep it simple.  The more you focus your meals around the vegetables, the healthier you will probably be.

If you need some new ideas for simple dinners, check out pesto pasta recipe, sweet potato salad recipe or the cranberry bbq chicken!

What are YOUR favorite healthy replacements for junk foods?  {Leave a comment below!}

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Healthy Blueberry Muffins

healthy blueberry muffins Everyone loves a good muffin for breakfast from time to time.

The problem is that, oftentimes, muffins are just full of sugar and white flour.  They can even be close to 400 calories!

As part of my 30 Day Eat Less Processed Foods Challenge, I decided to make a muffin that would satisfy a sweet tooth while also providing lots of good nutrition for the family.

This is a muffin you can feel good about eating, because it is full of omega-3 fatty acids (from the flax seed) and fiber (from the whole wheat flour and flax seed).

Healthy Blueberry Muffins

Here’s what you’ll need:

1 cup of milled flax seed

1 cup nonfat milk

1/2 cup unsweetened applesauce

1 large egg

2/3 cup brown sugar

1/2 teaspoon vanilla extract

1 cup white whole wheat flour (I use my fave — King Arthur’s Unbleached White Whole Wheat flour)

1 teaspoon baking soda

1 teaspoon baking powder

1/2 teaspoon salt

1 cup fresh or frozen blueberries (I used fresh)

2 tablespoons organic sugar or sugar in the raw (this is optional, but the large sugar crystals makes for a nice light topping on the muffins!)

1.  Preheat oven to 350 degrees F and grease muffin cups (unless you’re using liners).

2.  Mix together milled flax seed and milk. (I milled my own flax seed in a coffee grinder)

ground flaxseed 3.  In a different bowl, mix together egg, brown sugar, vanilla and applesauce.  Bean in the flax seed mixture.

4.  Add the white whole wheat flour, baking soda, baking powder and salt and stir in just until blended.

5.  Carefully fold in the blueberries.

6.  Spoon into muffin cups and sprinkle with the sugar (optional).

7.  Bake for 15-20 minutes, or until a toothpick comes out clean when tested.

healthy blueberry muffin recipe whole wheat blueberry muffin Makes 12 muffins.  1 muffin contains 145 calories, 4 g fat, 5 g protein.

Enjoy!!!

 

 

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Curry Chicken Recipe

easy curried chicken recipe This curry chicken recipe is full of vegetables, whole grains and flavor!

As part of my 30 Day Less Processed Food Challenge, I thought I’d try a recipe that contains a lot of whole foods.

Though it is fairly simple, it’s a little more time consuming than most recipes I typically like to make.

{Warning: This recipe is only for people who have a taste for stronger foods!  It is anything but bland.  In the words of my husband, it has some “kick” to it!}

Here’s a little nutrition tidbit about quinoa (pronounced “keen-wa”):  it is a grain, technically a seed, that is full of a nutty flavor and nutrients.  Not only does it contain protein, but it is a complete protein (meaning that, like meat, it contains all of the essential amino acids your body needs).  It is also a source of fiber, manganese, folate, magnesium and phosphorous.

If you’ve never tried quinoa, this is a great recipe to try it out in.  It pairs great with foods you might normally pair with brown rice.

Curry Chicken with Sweet Potato, Cauliflower and Quinoa

Here’s what you’ll need:

1 lb of boneless, skinless chicken thighs

2 tablespoons vegetable oil

1 tsp salt

1 lb sweet potatoes, peeled and chopped into small pieces

1 onion, chopped

1 cauliflower, cut

2 teaspoons curry powder

1/2 teaspoon cayenne pepper

1 14-oz can chicken broth

1 14-oz can diced tomatoes

2 cups quinoa

1.  Cut the chicken into small pieces and cook on medium-high heat on the stove with 1 tablespoon of vegetable oil.  Add 1/2 teaspoon of salt and cook 8-10 minutes. (see step 2 while chicken is cooking)

curry chicken recipe 2.  Cut the vegetables (onion, sweet potato and cauliflower.)

curry chicken and vegetables 3.  After chicken is cooked, remove and set aside.  Add 1 tablespoon of oil to the skillet, along with the onion and sweet potatoes.  Cook for about 5-7 minutes.

curry chicken with sweet potato 4.  Add cauliflower, curry, cayenne pepper and remaining salt and cook for about 4-5 minutes.

5.  Add broth and tomatoes.  Cook about 5-7 minutes.

6.  Add chicken to the skillet with vegetables.

7.  Cook quinoa according to package directions.  Serve with the curry chicken and vegetables.

curry chicken curry chicken and quinoa Hope you enjoy this curry chicken recipe!

 

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Stop and Smell the….Mess.

I don’t do this very often, but occasionally I have something on my mind regarding motherhood that I just have to get out. And hope that it will resonate with at least one other person.

I want to write about a topic in a realistic way. It’s the topic of how we spend our time.

I would venture to say that I spend 80% of my time (if not more) cleaning, cooking, telling one or both of my boys to stop aggravating each other, doing laundry or changing diapers. You know, the mundane stuff.

I’m not a perfectionist, but I find myself feeling that I have to keep the house as straight as possible, and I get in these moods where I don’t want for there to be any dirty dishes in the sink. EVER.

I think it’s a control thing, though. It’s like, if I can just keep things looking good around here, I’m in control.

Well, yesterday was one of those does, if you know what I mean. Where the boys watched way too much Spider-man while I frantically tried to keep every dish in the house clean, every toy that wasn’t being played with picked up (psycho, I know!) and every piece of laundry washed. I felt like I was running around in circles! And as the day went on, I realized that I was not spending any time really with the boys.

Fast forward to tonight. The boys are in bed, I’m exhausted from a busy day, and I see a pile. A pile of toys that were not put away and I start to feel the need to put them away.

Then it all just came to me. I really need to “stop and smell the roses.” {and since nothing in a house with 1 grown man and 2 little men smells like roses, I will just say “stop and smell the mess”}

It’s not like we, as mothers, can just sit and play Candy Land all day long with our kids every day. Let’s face it: no one would have clean underwear or food to eat!

But if you are a “busy body” like me, who frantically runs in circles all day, just remember that your children won’t remember the little messes in the house, but they will remember, love and cherish the moments you spend with them.

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Homemade Granola Bar Recipe

homemade granola bar recipe As part of the 30 Day Eat Less Processed Food Challenge, I knew I needed to find a way to make my own granola bars.

I love granola bars and quite honestly they are a good backup plan for breakfast when things get crazy.

This recipe is probably not the absolute healthiest in the world, but it is super easy and does contain some very good-for-you ingredients!  In fact, I had them mixed up and in the oven in 10 minutes flat!

Ingredients:

3 cups plain quick oats

1 can sweetened condensed milk

1/2 cup mini semi-sweet chocolate chips

1/2 cup dried cranberries (Craisins)

1/2 cup sliced almonds

2 tablespoons butter

1. Preheat the oven to 350 degrees F and grease a 9×13 pan.

2. Mix the quick oats and sweetened condensed milk.

easy granola bars 2.  Melt the butter.  Add butter, chocolate chips, cranberries and almonds to the mixture.  Mix with hands or gently with a spoon.

homemade granola bars easy homemade granola bars 3. Press into the greased 9×13 pan.

4. Bake for 18-22 minutes.  Be careful to not over-bake by watching the edges.

chocolate chip granola bar recipe {Adapted from this recipe}

Divide into 20 servings.  Nutrition facts per serving: Calories: 175, Carbohydrate: 26 g, Fat: 7 g, Protein: 4 g

If you are careful to not over-bake, they will be very chewy and full of flavor.  This homemade granola bar recipe does have some sugar in it from the sweetened condensed milk, but at least you know everything that’s going in it!  So much less processed than a lot of the bars you would buy in the store.

almond granola bar recipe {Linking up to Life Made Lovely}

 

 

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30 Day Eat Less Processed Foods Challenge: Get Educated!

If knowledge is power, then knowledge about what’s in your food is health!

If you have ever taken the time to read ingredients lists on some of your favorite foods (especially snack foods), you have probably noticed that you cannot pronounce some of the ingredients.  And the list might be so long you fall asleep in the middle of reading it!

I try to provide healthy foods for my family, but I’m still a little disturbed by some of the ingredients lists in our pantry.

I’m not going to get super extreme about it, but I am determined to find some healthier replacements for some foods.

One way to get educated about foods is to use some of the incredible new technology available!

Here is an example of an app I found (available for both iphones and android phones) that I am loving so far: Fooducate!

(see bottom right corner and try to ignore how many unread emails I have!)

fooducate app The amazing thing about this app is that you can scan a product (or search for it) and it will provide a lot of information about what’s actually in it:

fooducate scanner Here’s an example using Lance crackers!  Notice it gives a rating (score) and some basic warnings regarding ingredients.  You can also click on the warnings for more detail.

fooducate crackers The great thing is you can see healthier options!  You could even do this right there in the grocery store!

fooducate options Here is an example of a very healthy food with a high rating:

fooducate almonds

From a dietitian standpoint, the information that I saw seemed pretty solid.  I was happy to read that the Fooducate app was developed by dietitians, making it more trustworthy.

You can read more about the app here!

{Linking up to Life Made Lovely}

I’ll share more helpful websites and apps as I find others that help us live a healthier lifestyle!

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Healthy New Year’s Resolutions

Happy New Year!

If you’re like me, this is the time of year when you set some new goals for yourself.  The question is, how long do you actually work on meeting these goals?

If you’re like me, maybe two months. Maybe.

This year, I’m going to approach New Year’s resolutions a bit differently.  In the past, I would set some crazy goals for myself that were just plain unattainable.  Or unsustainable.  Because that’s how I “like” to do things.

I’m going to set some monthly goals, so that I can break it down into more “doable” tasks.

When I did the 30-Day No Sugar Challenge in September, it helped me to realize the power of changing something in my life for 30 days. {sidenote: I’m doing this again for January!}

There are different areas of my life that I want to make changes in, but for the purpose of this blog, I will stick to 30 day challenges that pertain to health in some way.

For the month of January, I am going to work on purging our pantry of some highly processed foods.  Don’t get me wrong: we don’t buy Cheetos and Little Debbie cakes (but no offense if you do!).

As a dietitian, I do try to stick to only buying decent food for my family.  However, there are some things we love that are a bit more processed than I’d like.

Here’s a sneak preview of my first attempt at replacing a processed food with a DELICIOUS homemade version:

homemade granola bars I hope to share some good ideas and recipes with you over the next month that will help you eliminate some of the highly processed foods in your pantry!

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Merry Christmas

This Christmas has been one of great joy….

great fun…. (as we celebrated December birthdays)…

and much deliciousness…

…but also some hard things.

Not to put a damper on Christmas, but the truth is that I spent most of the day in a hospital.  Someone in my family had to be admitted into the hospital today, and that is a hard thing.

But this has forced us to spend even more time thinking about what Christmas is truly all about.

Though Christmas is a time of celebration, joy, laughter, and beauty…it is most importantly…

A season of hope“so that being justified by His grace we might become heirs according to the hope of eternal life…” (Titus 3:7)

A season of peace…”I have said these things to you, that in Me you may have peace.  In the world you will have tribulation. But take heart; I have overcome the world.” (John 16:33)

A season of love…”For God so loved the world that He gave His only Son, that whoever believes in Him, should not perish but have eternal life.” (John 3:16)

May you and your family experience the hope, peace and love of Christ at Christmas and all year!!

 

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