Living Healthy in 2012

WOW - We are so excited for this new year and all the beautiful possiblities it is bringing!  We started our year with a Bang - on our 4th 24 day challenge and are entering Day 10 feeling so good.  Our energy is tremendous! We are in a good mood.  Feeling strong.  

However, this is not a post about the challenge per se...what I want to focus on is our food choices and why we are feeling so good day to day. Plus this is to help our family and friends on the challenge with some additional ideas of what we do, and maybe they will work for you.

It all starts with PREPARATION!!!!  The more prepared you are the better you will succeed at ANY goal you have set for yourself....SET A GOAL!  Work towards it.  And most importantly NEVER Quit.

Here is a picture of what I think it is a beauty of a fridge on a Sunday evening...ready for the week:

Veggies cut and bagged for easy grab & go, homemade hummus for added fiber and protein, fruit cut, sliced cucumbers in water & vinegar bath, celery with almond butter, salad greens in containers for grab & go lunches, sugar free jello for after dinner snack, and hard-boiled eggs. Not shown is Roasted Chickpeas ready and waiting for cruchy munching, frozen grapes in the freezer, almonds/nuts in baggies, plus the baked chicken cooling to be packed for the week.

Taking just a little time ONE (maybe two) nights of the week, you CAN have healthy meals and snacks ready at your fingertips.  With three little ones who love their Momma SOOO much : ) and barely let me eat my well-prepared food....I NEED & LOVE the EASE of this preparation because I know it will help me SUCCEED with my goals and feed my family the healthiest meals I can - especially at those times when it would be so easy to call for take-out.  We all have those moments.

SO - other ideas for healthy snacks and tips to do well on your Challenge or any day of the week?

1) Avocados - LOVE.  Spread 1/4-1/2 avocado on unsalted/lightly salted wheat rice cake. Top with sliced almonds or sunflower seeds and lots of colorful peppers or grape tomatoes, or berries - depending if I want sweet or savory.

2) Tuna - with the little foil packets, make for on-the-go protein. Mix with chopped celery & red peppers, a small amount of relish and brown mustard.  Great in hard boiled "egg white boats" or atop mixed salad greens.

3) Eggs - Hard boiled is just so easy and portable.

4) Almonds/Nuts - bag them up in serving size ready to grab out the door. Don't leave the house without a protein snack in your bag...and an apple wouldn't hurt either.

5) Oatmeal - just an all-time FAVORITE breakfast for me (whole oats, never sugary packets) - I always add fruit & nuts and a scoop of vanilla Musle Gain - see below for recipe.

6) Spinach - Staple in my house.  Saute onions & garlic and top with pile of spinach.  Wilts down. Great source of loads of vitamins. Lots and lots of Spinach Salads as well as most dishes I will sneak a little in here and there.

7) Real sliced turkey breast - not processed.  Great in a pinch.

8) Sweet potatoes "steak fries" - slice and bake in 350 oven until crisp on outside, soft in middle.

9) Ground chicken or turkey Lettuce Wraps - see picture below.  Add lots of veggies and a small mixture of a tablespoon of almond butter and low sodium soy sauce for "dressing".

10) An very easy and convenient source of protein would be the high quality Advocare Muscle Gain shakes.  They are just so versatile...add to Oatmeal for added protein; drink as shake as a protein snack; add to pancakes; warm up as a healthy and protein packed Hot Chocolate substitute - very comforting on a cold day.  Add 2 scoops to 2 oz. of Chocolate Slmond Breeze soy milk...put in freezer for 5 mins..and enjoy a chocolate pudding delight - top with slivered almonds.

 (photo courtesy E. Becker)

My favorite would be the Oatmeal on the Run - best served cold (recipe provided by B. Sprague):

(photo courtesy B. Sprague)
1/2 to 2/3 cup rolled oats
1 1/2 tbs. fruit (raisins, dried cherries, blueberries, or strawberries)
1 tbs. slivered almonds, walnuts, flaxmeal, or flaxseed oil
2/3 cup soy or skim milk
1/2 scoop muscle gain

Place all ingredients in a small bowl with lid. Let stand in fridge overnight or 10 minutes prior to eating. No cooking required. Fast, easy, healhty and tastes great!

                                              Ground turkey, lentil & carrot Lettuce Wraps:

                             Baked Tilapia with balsamic vegetables, peanut carrots & veggie quinoa

We feel so good because as you can see we are FUELING our bodies so well and incorporating the highests quality of supplements that fill in any nutritional gap we do not get in our diet each and every day.  Plus giving us Mental Focus (SPARK), Omega-3s, immune-boosting probiotics, & antioxidants, and after workouts, muscle recovery, plus more nutrients.  I am a girl who likes to eat.  It is all about fueling your metabolism and feeding your muscles on a regular basis.  Out with the breakfast, lunch and dinner rules and move toward small, frequents protein packed meals. 

I look forward to helping with any questions, but mostly looking forward to a Healthy and Fun 2012.

Until next time, Be Well.

Jen

  

Warm & Filling - Butternut and Acorn Squash Soup!

Oh so WARM and FILLING...and FAST!  That's what we are looking for these cold, damp, fall days...BUT that doesn't mean we have to turn to high fat-based standbys.

Farmers Markets are loaded with a wide variety of winter squash, including the two below.  My favorite is the Butternut Squash.  Another usual suspect in our home is the Spaghetti Squash which is just a fun variety that kids will enjoy...will post more on that squash later. And the other one in today's recipe is the Acorn Squash.  Give them a try...super easy.

Butternut Squash:

It has a sweet, nutty taste similar to that of a pumpkin. It has yellow skin and orange fleshy pulp. When ripe, it turns increasingly deep orange, and becomes sweeter and richer. It can be roasted, toasted and also pureed or mashed into soups, casseroles, breads, and muffins. This squash can also be grilled and normally either seasoned with spices such as nutmeg and cinnamon or the de-seeded center stuffed with other vegetables, for instance spinach and feta before wrapped in foil and then grilled. Good source of fiber, Vitamins C, A & E, magnesium and potassium.


Acorn Squash:

Acorn squash are oval-shaped so they offer their own bowl! The winter squash are sliced into halves and seeded. Then they can be baked and eaten in the shell. They are among the easiest prepared because no peeling is required.  For Baked Acorn Squash, slice lengthwise, de-seed, invert on baking sheet for 30 minutes at 350 degrees until tender. Cool slightly and added a touch of honey and butter. 
Acorn squash contains potent nutrients such as vitamins C, B-12 and A, potassium, folic acid, manganese, fatty acids, fiber and phytonutrients. These potent nutrients help prevent free radical cells in the body.

Butternut & Acorn Squash Soup

******This was a really FAST and super-nutrient dense dinner soup that was gobbled up (with just a little left to package and freeze for the upcoming winter months). The original recipe included cream cheese and sour cream.  I did not use those, but if you want a little thicker consistency, plain, non-fat yogurt could be folded in at the end.

If you prefer a more savory type of soup, try adding carrots, celery, ginger root and garlic to the saute, omit the cinnamon and brown sugar.  Flavor with orange zest.

Ingredients

• 1 butternut squash, halved and seeded
• 1 acorn squash, halved and seeded
• 1 tablespoon butter
• 1/4 cup chopped sweet onion
• 1 quart chicken broth
• 1/4 cup packed brown sugar
• 1/2 teaspoon ground black pepper
• ground cinnamon to taste (optional)
• fresh parsley, for garnish

Directions

1. Preheat oven to 350 degrees F. Place the squash halves cut side down in a baking dish. Bake 45 minutes, or until tender. Remove from heat, and cool slightly. Scoop the pulp from the skins. Discard skins.
2. Melt the butter in a skillet over medium heat, and saute the onion until tender.
3. In a blender or food processor, blend the squash pulp, onion, broth, brown sugar, pepper, and cinnamon until smooth. This may be done in several batches. (An immersion blender is your friend!)
4. Transfer the soup to a pot over medium heat, and cook, stirring occasionally, until heated through. Garnish with parsley, and serve warm.

 Would love to hear from those who try this or other recipes. Enjoy!

Until next time, Be Well!

Jen

Avocado & Cavier?

Here are ten reasons I love avocados:

Prostate Cancer Prevention
Avocados have been shown to inhibit the growth of prostate cancer.

Oral Cancer Defense
Research has shown that certain compounds in avocados are able to seek out pre-cancerous and cancerous oral cancer cells and destroy them without harming healthy cells.

Breast Cancer Protection
Avocado, like olive oil, is high in oleic acid, which has been shown to prevent breast cancer in numerous studies.

Eye Health
Avocados have more of the carotenoid lutein than any other commonly consumed fruit. Lutein protects against macular degeneration and cataracts, two disabling age-related eye diseases.

Lower Cholesterol
Avocados are high in beta-sitosterol, a compound that has been shown to lower cholesterol levels. In one study, 45 volunteers experienced an average drop in cholesterol of 17% after eating avocados for only one week.

Heart Health
One cup of avocado has 23% of the recommended daily value of folate. Studies show that people who eat diets rich in folate have a much lower incidence of heart disease than those who don't. The vitamin E, monounsaturated fats, and glutathione in avocado are also great for your heart.

Stroke Prevention
The high levels of folate in avocado are also protective against strokes. People who eat diets rich in folate have a much lower risk of stroke than those who don't.

Better Nutrient Absorption
Research has found that certain nutrients are absorbed better when eaten with avocado. In one study, when participants ate a salad containing avocados, they absorbed five times the amount of carotenoids (a group of nutrients that includes lycopene and beta carotene) than those who didn't include avocados.

Glutathione Source
Avocados are an excellent source of glutathione, an important antioxidant that researchers say is important in preventing aging, cancer, and heart disease.

Vitamin E Powerhouse
Avocados are the best fruit source of vitamin E, an essential vitamin that protects against many diseases and helps maintains overall health. (Excerpt from Healthdiaries.com)

I ABSOLUTLY ADORE AVOCADOS!  I add them to my salads, sandwiches, fresh salsa, wraps, etc.  BUT now (thanks to my neighbor’s rockin mom) I also use them in my favorite Cowboy Caviar Recipe.

Ingredients

2 cans (15 oz) black beans, rinsed and drained
1 can (17 oz) can whole kernel corn, drained
2 large tomatoes, chopped
1 or 2 large avocados, peeled and diced
1/2 red onion, chopped
1/4 cup chopped fresh basil

Dressing

1 Tbsp. red wine vinegar
3-4 Tbsp. lime juice
2 Tbsp. olive oil
1 tsp. salt
1/2 tsp. pepper

Combine all ingredients in a large bowl.  Cover and chill. Garnish, if desired with additional avocado slices or basil sprigs, and serve with whole wheat tortilla chips.

So, put on your Cowboy boots, grab some of the green goodness and have at it!

Until next time, Be Well,

Jen

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Why I Love Garbanzo Beans (Chickpeas)

• They are inexpensive and easy to find. Buy them dried or canned.
• They are versatile. They can be used in soup, stew, chili, on salads, tossed with pasta, added to sauces, made into hummus….or roasted.
• They are a very good source of folic acid, fiber & manganese. Also rich in the minerals iron, copper, zinc, and magnesium.
• They are also a good source of protein.
• They are low glycemic….good for insulin resistant and people with diabetic conditions.
• OH….AND THEY TASTE GOOD!!!!!!

What I do with them…

HUMMUS

I am a huge fan of Hummus – I make my own using this basic recipe. You can play with a basic recipe to create many versions.  I also like a sundried tomato hummus, as well as a pesto hummus which is the addition of fresh basil! Get creative…the most creative I have been was a pumpkin hummus.   I use hummus as a dip with veggies, as a spread on rice cakes or wraps, and add into sauces for added fiber and protein! 

Ingredients:

• 2 (15.5-ounce) cans no-salt-added chickpeas (garbanzo beans), rinsed and drained
• 2 garlic cloves, crushed
• 1/2 cup water
• 3 tablespoons fresh lemon juice
• 2 tablespoons extra-virgin olive oil
• 3/4 teaspoon salt
• 1/4 teaspoon black pepper

Preparation:

Place beans and garlic in a food processor; pulse 5 times or until chopped. Add 1/2 cup water and remaining ingredients; pulse until smooth, scraping down sides as needed.

ROASTED CHICKPEAS

A delicious, low-fat, high-fiber snack that is a great crunchy alternative to the high fat, high calorie chips and snacks out there.  I love these for munching, but also a perfect on-the-go snack, and great for the kids!  I must say...these are slightly addicting...just a fair warning!

About 1/2 cup per person. This recipe will yield about 6 servings.

NOTES:

• You can use regular olive oil or flavored. Roasted garlic oil is great.
• If you are going sweet you might want to add a bit of honey before roasting.
• You can also toss them with some hot sauce if you want them spicy.
• Some seasonings to consider: Black Pepper, Rosemary, Smoked Paprika, Oregano, Curry Powder, Chili Powder, Cinnamon, Nutmeg, Ground Ginger, Ground Mustard, Cayenne, etc.

Ingredients:

• 3 cups cooked chickpeas, or 2 15-ounce cans of beans, drained and rinsed.  Pat DRY with towel.
• 1 T canola or olive oil to lightly coat, or nonstick cooking spray
• Seasonings: I like sea salt and rosemary

Preparation:

Preheat oven to 425˚F.  Spread chickpeas on a baking sheet in a single layer.  Dry roast them for about 20 minutes.  Stir them to avoid sticking and add a little oil and the spices at this time. Bake for another 10-20 minutes until golden brown and crunchy.  Let them cool completely before serving. They get much crunchier after they cool. Store in an airtight container at room temperature.

Chickpeas pack a lot of nutrients and are a great snack arsenal to have at the ready!

Until next time…Be Well.

Jen

20 ways to Kick your Workouts up a Notch

It's Summer - have your workouts taken a back seat??? Let's get back into gear, here are a few tips to switch it up....

1. Change the time of day you workout.
2. If you always do cardio first, try doing it after the weight lifting. Or vice versa.
3. Vary the intensity. You don’t need to kill it every workout.
4. Alter the order you do the exercises. Do you always start with the same exercise? Do small parts first?
5. Redesign your workout altogether. Start over. Change up all the exercises.
6. Don’t do your lifting and your cardio on the same days if you always have in the past.
7. Take up a new sport.
8. Join a new class. Or even a new gym! Change of scenery is good.  **Better yet, come join my class - I love fresh new faces!
9. Get a workout video you can do at home.
10. Change the number of reps you do in each set.
11. Change the number of sets you do of each exercise.
12. Shorten or lengthen your rest periods between sets.
13. Don’t count reps at all! Time yourself instead and just do as many as you can in a given time frame.
14. Add some explosive, plyometric exercises to your routine.
15. Set a goal.
16. Buy yourself some new workout clothes! (But earn them first by adhering to #15 for 4 weeks.)
17. Switch up your music.
18. Get a workout buddy.
19. Increase the weight you’re using.
20. Make it FUN again! We USED to go outside and PLAY. Now we go to a gym and “WORKout”. Make it recess again!

Get up and Get Moving!!!!! 

Until next time, Be Well,
Jen

Healthy Take on Cucumber Raita

Oh my, thinking back to my first introduction to cool cucumber raita was shortly after college I was camping with some friends and her grandmother had made an extrememly tasty cucumber dip with onions and a white creamy substance.  I loved it.  Probably snuck some when noone was looking. 

It was later in grad school in one of my nutrition classes when I learned to create a healthier, lighter version of the said recipe...it is a STAPLE in my house each and every summer.  I hope you will enjoy.

Ingredients:

• 2-3 small-medium cucumbers, seeded, diced
• 1-2 small onions, diced
• 2-3 small tomatoes, seeded, diced
• Fresh basil - 3-4 leaves
• 1 cup non-fat, plain yogurt (plain greek yogurt is good too)
• 1/3 cup cider vinegar
• Pinch of sugar (to taste)
• Salt & Pepper (to taste)

Instructions: 

1) Dice onions, cucumbers, tomatoes, and basil.  Put in bowl.

2) Add yogurt, vinegar, salt, pepper & sugar

3) Use as a dip, or a crisp, cool topping for grilled pork chops, chicken, steak or fish

This Raita chills nicely and allows flavors to blend with time. Fat-free yogurt will combine with water in cucumbers and will thin out.  Greek yogurt will make it more thick, plus the added benefit of protein is a pleaser. Two different taste options.

ENJOY!

Until next time, Be Well.

Jen