CSA Pickup #3 - Collards, Scapes & Sugar Snaps

Summer meals are getting better around here!!!  This was our CSA pickup #3.  As always, the big leafy green lettuce, onion and tomatoes found their way into one of the plethora of salads we enjoy.  Strawberries – need I say more…GONE!  The zucchini was chopped then grilled with a bit of balsamic vinegar and olive oil.

You might be thinking…what about the other three items? Well, “I’m glad you asked that question” ; )

The first item is COLLARD GREENS, the second is GARLIC SCAPES and the third are a prize possession here – SUGAR SNAP PEAS!

If you haven’t tried Collards….you really should.  They are an excellent source of Vitamin C, soluble fiber, and multiple disease fighting nutrients.  They are often prepared much like other green leafy vegetables such as spinach, kale or other greens.   I am rather new to the ‘world of collard greens’ but I am a fan. 

The Garlic scape is the stem from which the seed head of the garlic bulb is formed.  As the bulb grows, the garlic stalk lengthens and the garlic scape will begin to curve.  The scape has a lot of flavor, although not quite the same level of pungency as the bulb. 

Scapes can be used much the same way as garlic and fit well in dishes that would compliment garlic. 

My first introduction to scapes was only last year via this CSA.  So limited as it may be, we will surely develop a friendship. 

So onto the dish: Sautéed collard greens, scapes & celery with ground lean turkey; lemon-basil quinoa & raw sugar snap peas.

Rather than give a recipe – because there was none…I’ll just tell you what I did.

1)      Boiled a pot of water and add the collards (removed from stem) for about 15 mins until tender, drain.

2)     Sauté in oil, chopped celery, onion and scape and add collards, until tender.

3)     Brown the turkey meat and drain, add a little teriyaki sauce for flavor.

4)     Combine collards & turkey.

5)     Serve with quinoa (more on this whole grain soon) and fresh sugar snap peas.

This was truly a quick and easy and GONE dinner. 

Whether you are from the South or not…Collards are just a great addition to your repertoire.

Until next time, Be Well.

Jen

FEEL, KNOW and SEE!!!!

Looking to jumpstart your weight loss, have more energy, and better your overall health? Now's the time to take the 24 Day Challenge!

This bundle features everything you need to get you moving toward your next goal and create your healthy lifestyle change. Along with recipe suggestions, grocery lists, and goal tracking, you will be provided with all the nutrition products you need to guide you in the process.   I do not believe in diets/trends of not eating this or that, or only eating ‘this’ food.   Your body NEEDS nutrients and food to be fueled and function properly – along with clean eating and Advocare supplements/products – you will feel AMAZING!

Days 1-10 Cleanse Phase
The first ten days are about cleansing your body of toxins and preparing for optimal nutrient absorption, and you may enjoy weight loss as well! Kinda like an oil change for the body.* It is not a starve yourself silly, drink lemon juice & maple syrup kind of cleanse.  It is EATING clean, and adding in some probiotics, fiber and herbal supplements that help rid your body of toxins.

Days 11-24 Max Phase

Give your body the best tools you need to achieve your next weight management goal during days 11-24!*
Unlike walking into a store, purchasing whatever has been sitting on the shelf, and walking out not knowing how to use it – you will be given support and guidance throughout your entire challenge. 

My husband and I are currently on Day 8 of our 24 day challenge – we do one every 90 days.   

This is the AdvoCare Herbal Cleanse Pack we use. I love this because it works; you eat food and it promotes a strong metabolism to give you great results. It is a healthy, effective and gentle cleanse for every body. It is very easy to do with minimal evasion in your routine. No one but you will know you are on a "cleanse" unless you are really bragging about it, or losing weight enough were people see a difference in your body composition and notice your energy level soar. When you combine the cleanse with SPARK, Catalyst, OmegaPlex and Meal Replacement Shakes for breakfast, you will see results such as a reduction of body fat & waste weight loss, as well as added protection for your lean muscle mass.

I did my first cleanse Feb. '11 after having my third baby - I lost 6lbs in the first 10 days. Right now, I am 16lbs lighter, have amazing energy. I feel the healthiest I have ever been and it all started with this 10 day program and, of course, a SPARK!

The Herbal Cleanse box has 3 components, well actually 4. Inside the box are Fiber Drink packets (6), ProBiotic restore Ultra packets (7), and Herbal Cleanse Tablet packets (7). The 4th is the FACT you get to eat...good clean food and supplement with the best Omega-3 fatty acids your body needs to flush out our "bad" fats and toxins.

You start with waking up to an 8 or 9oz SPARK and 3 Catalyst. SPARK will supply you with up to 5 hours of great energy, is sugar-free, no crash and protein building blocks known as "amino acids" that fuel your muscles for energy. Catalyst is additional amino acids that build lean muscle. Want muscle? Use Catalyst!

You're going to eat 5-6 small meals a day. This is not a problem for me because I love to eat and love the chocolate Meal Replacement Shakes for breakfast (24 grams Protein, 24 grams Complex Carb, 50% daily vitamins, 26 vitamins and minerals...they taste amazing). Take in 4-6 OmegaPlex capsules with a meal of your choice. Use Spark instead of your morning coffee and afternoon soda or Starbucks fix. Drink lots of water all day long! At the end of the day, you take the Herbal Cleanse Tablet packet.

I feel so great when I’m on this cleanse system. I think it's because I know I'm “getting out the gunk” building up in my body and my body is better able to absorb nutrients from the good food I put into my body. I am more positive and have great energy and will power. I love having control over my nutrition and make better choices.

A few things you will avoid will be simple carbs such as white breads, potatoes, pastas & rice.  You will be able to enjoy whole grains. You will lose even more weight, feel great and have amazing energy after the 10 days. Try legume, beans, lean meats, nuts, veggies and fruit for your fuel during the 10 days, staying away from the obvious fried foods, butter, dairy, coffee and alcohol, too. As I mentioned, drink lots & lots of water!

I have guides, grocery lists, and give you 100% support and accountability that when you order your cleanse bundle through my website. If you are serious about changing your lifestyle, trimming off body fat and feeling great every day, you will answer my call and talk with me on Days 1, 3, 7 & 10 so I can follow up, answer your questions and give you more help if you need it.

Every person who has used the products correctly, ate 5-6 small meals, drank water and Spark received wonderful results. Who doesn't love to eat, feel great and drop a few pounds that hold us back from the energy and body we want to have. Check in with me so I can set up the bundle that's right for you. You have choices. I choose to do cleanse every 90 days and each time feel better, look better and have more energy.

Contact me today to discuss and get you started immediately.  Limited to the first 5 people!

Want a discount on your products? Become a wholesale account member with no further obligations (unless you want to earn $), no gimmicks or minimum orders, you can enjoy a 20-40% discount on all your purchases, plus receive $50 in FREE SPARK & SLAM.

*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Until next time, Be well,

Jen

DON'T BE PERFECT!

Are you perfect - with your EATING, that is???  I know.  You’ve heard this before and there are not many of us left who don’t know how we should be eating. But ARE YOU?  Answer these questions truthfully.

1. How often do you go shopping for groceries?
2. When you go shopping, do you spend most of your time on the perimeter of the store?
3. How many servings of vegetables do you eat a day?
4. Are you eating small frequent meals/snacks?
5. Are you having protein with every meal/snack, especially breakfast?
6. Do you eat more packaged (frozen or canned) fruits and veggies than fresh?
7. How many servings of white bread, pasta, rice, etc do you eat a day?
8. How often do you use sauces, dressings or other prepared additions to your meals?
9. How often do you add sugar to your coffee, cereal, or anything else you consume?
10. How often do you eat fast food?
11. How often do you eat snacks from a vending machine?
12. How many drinks a day do you consume that are not just water?

I am certainly NOT the food police – don’t want to be.  But it IS important to be aware of what we are eating and how it is making us FEEL – immediately and then afterwards.  There is a strong connection to eating and emotions (I won’t go into that here).  We all think we’re doing pretty good, because we know what we’re supposed to be doing, but how often are we doing it?

THAT BEING SAID - If you try to be perfect, sad to say, it’s NOT going to happen.  If you don’t indulge once in a while you’re going to drive yourself crazy.  

So instead of setting yourself up for disappointment I suggest you try the 90/10 rule.  Moderation is key.  Eat healthy/clean 90% of the time so the other 10% isn’t so detrimental.

We swallow greedily any lie that flatters us, but we sip only little by little at a truth we find bitter.  ~Denis Diderot

Summer is the perfect time to take stock of what we are eating – FRESH is everywhere, HEALTHY can be fast, HEALTHY is ACCESSIBLE!

Until next time, Be Well.

Jen

CSA Pickup #2 - Strawberry-Kiwi-Homemade-Lemonade

So, I am playing catch up here, we are now going on week 4, but here is the fresh lovely produce we received from the Dillner Farm CSA:

Lettuce, tomatoes, kale and do you recognize the red stalks???  It’s Rhubarb.

And lastly, the MOST sweet & delicious strawberries you will never get from a grocery store!

Now, you can guess that the Kale was promptly used for the baked kale chips as previously posted.  The lettuce and tomatoes found their way into some crisp salads.  

The rhubarb was destined for a strawberry/rhubarb tart…but the weather was too hot to bake that week, so it has yet to find its way out of the crisper – believe me it will.

The strawberries, well, most have been gobble up by the plethora of little (and big) fingers that reside here, BUT the rest went into the following Strawberry-Kiwi Lemonade.

Getting kids involved is always an adventure – but they had a blast muddling the fruit.

Simple & Easy & Homemade Strawberry & Kiwi Lemonade

Ingredients:

6 cups cold water
1 cup fresh lemon juice
½ cup sugar (to taste)
5-6 small strawberries cut into pieces1 small kiwi, cut into pieces

Instructions:

1)      Mix & stir water, lemon juice and sugar in a pitcher until sugar is dissolved. 

2)     Divide strawberry & kiwi pieces into drinking glasses.  Muddle with spoon until fruit is mashed.

3)     Pour lemonade into glasses and stir.

4)     Add fun umbrella to glass and enjoy (can also be blended with ice for a frosty refreshing cooler for the summer).

Until next time, Be Well.

Jen

Meet My Friend...KALE!

Kale is a leafy green, cruciferous vegetable similar to collards, but with added benefits not shared with other greens.

What are the Benefits?

·         Kale provides iron, magnesium, fiber and is high in A and C vitamins.  The calcium in kale is more readily absorbed than the calcium in other foods, including dairy.

·         Kale can provide you with some special cholesterol-lowering benefits.

·         Kale's risk-lowering benefits for cancer have recently been extended to at least five different types of cancer. These types include cancer of the bladder, breast, colon, ovary, and prostate.

·         Kale is now recognized as providing comprehensive support for the body's detoxification system (more on that soon).

·         Kale's is full of powerful antioxidants and has anti-inflammatory benefits.

·         Kale helps regulate women’s estrogen levels and can help prevent conditions associated with hormone imbalance such as the symptoms of menopause. The benefits of kale even extend to pregnancy and breastfeeding. Kale offers folic acid to protect your baby’s growth and to stimulate milk supply.

Research shows that eating dark greens may help maintain good health by reducing your risk of heart disease, some cancers, and several other illnesses. They're also rich in beta-carotene, folate, and vitamins C, E, and K, which help protect against free radicals (unstable oxygen molecules that can damage cells). Eating dark greens regularly may also lower blood pressure and cholesterol, promote normal eyesight, and improve gastrointestinal function. -from whfoods.com

How Much Is Enough?

The most recent dietary guidelines published by the US Department of Health and Human Services recommend consuming at least 3 cups of dark-green vegetables per week, but if you're like most Americans, you don't get enough.

You'll want to include kale as one of the cruciferous vegetables you eat on a regular basis if you want to receive the fantastic health benefits provided. At a minimum, include cruciferous vegetables as part of your diet 2-3 times per week, and make the serving size at least 1-1/2 cups. Even better from a health standpoint, enjoy kale and other vegetables from the cruciferous vegetable group 4-5 times per week, and increase your serving size to 2 cups. -from whfoods.com

How to Cook?

Kale is one of the healthiest vegetables around and one way to be sure to enjoy the maximum nutrition and flavor from kale is to cook it properly. Steam kale for 5 minutes will boost the cholesterol lowering benefits.  You can also cook kale by water sautéing for stir-fries, soups, or even baking.  A benefit of kale is that it is a versatile ingredient to cook with.  Like spinach, it will shrink during cooking and doesn’t take very long to cook. Kale recipes tastes great combined with rice, used in oriental dishes or added to pastas.

How to Store?

After buying kale, keep it unwashed in a plastic bag in the crisper section of your refrigerator. Wrap a wet paper towel around the leaves to lengthen the freshness. The taste of kale gets stronger the longer you store it, so try to use it within a week or so.

MY FAVORITE KALE RECIPES:

1)     Baked Kale Chips

 

Ingredients

·         1 bunch kale

·         1 tablespoon olive oil

·         1 teaspoon seasoned salt

Directions

1.       Preheat an oven to 350 degrees F . Line a non insulated cookie sheet with parchment paper.

2.       Remove leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt. 

  3.       Bake until the edges brown but are not burnt, 10  to 15 minutes.  Enjoy!

2)     Minestrone Surprise Soup – from whfoods.com

Prep and Cook Time: prep time: 20 minutes; cooking time 45 minutes Ingredients: ·         5 cups chicken or vegetable broth ·         1 medium onion, chopped fine ·         6 medium sized cloves garlic, chopped ·         1 stalk celery, diced (to yield about 1/2 cup) ·         2 medium sized carrots, peeled and diced into ½-inch pieces (to yield about 1 cup) ·         1-1/2 cups finely chopped kale ·         1/4 cup diced portabella mushrooms 1 15 oz can diced tomatoes ·         1 TBS dried Italian herbs ·         1 15 oz can navy beans, drained ·         salt and black pepper to taste

Directions:

1. Prepare ingredients by chopping and measuring.
2. Heat 1 TBS broth in medium soup pot. Sauté onion in broth over medium heat for 5 minutes stirring frequently. Add garlic and continue to sauté for another minute.
3. Add broth and rest of ingredients except beans and salt and pepper. Bring to a boil on high heat, reduce heat to low and continue cooking, uncovered for 45 minutes or until vegetables are tender.
4. Add beans, cook for another couple minutes, season with salt and pepper, and serve.

This soup is also great to freeze for the winter months!!!!

I do hope you will give Kale a try.  Kale chips never last past dinner time in our house!

Until next time, Be Well!!!

Jen

Break that Fast

One of my TOP health recommendations: EAT BREAKFAST!

Okay, yes, we’ve all heard it before:  Breakfast is the most important meal of the day.  But WHY??? 

Well, having a healthy breakfast is essential to getting a great start to the day, yet millions of people skip it because they are not hungry or they feel like they have no time in the morning to cook. The benefits of eating breakfast are substantial but here are a few that should make you think twice before running out the door with an empty stomach.

#1 – Get Enough Nutrients

Most people do not get enough nutrients throughout the day and if you start off the day by skipping breakfast it will be harder to get enough iron, calcium, fiber and various vitamins you need to be more productive and healthy. Making sure you get enough essential nutrients in your diet will help you control your body weight and in general just make you feel better!

#2 - Better Attention Span and Focus

There have been numerous studies showing that people who eat breakfast are better able to concentrate, focus and pay better attention to anything they are doing.  Children perform better at school, adults perform better at work.

 

#3 - Affects Your Mood

Hunger has a direct affect on a person’s irritability and can cause mood swings. So think about it this way... you slept for 8 hours and you haven't eaten anything since dinner the night before.  Breakfast is “breaking” the “fasting” of the night.  Imagine going 8 hours during the day without eating, I would bet you wouldn't be in the best mood.

#4 - Boost Your Energy Levels

 

Higher energy = better attention span, a better mood and better at accomplishing more physical activity during the day.

#5 - Helps Your Body Maintain a Healthy Weight

Poor eating habits lead to binge eating or eating poorly all day. Start your day by eating a healthy breakfast and you'll give yourself a jump start on having an overall healthy day.

#6 - Increase Your Metabolism

It's shown that people who eat breakfast have a faster metabolic rate than those who do not eat breakfast. The slower your metabolism is, the easier it is to gain weight.  

If you eat dinner at 6pm and skip breakfast by lunch time, you are past hungry and your body has gone into starvation mode.  Your body decides it is not being fed often enough, so it stores extra fat for energy later. By skipping breakfast you are not producing the enzymes needed to metabolize fat to lose weight. By not allowing your body to return to its normal metabolic rate, your body is not working efficiently and therefore is not losing weight.

If you haven’t figured it out yet….BREAKFAST IS GOOD FOR YOU!!!!!

So what does a healthy breakfast consist of:
 1) Whole grains 
2) Low-fat protein
3) Low-fat dairy
4) Fruits and vegetables

I am a HUGE proponent for getting PROTEIN for breakfast because if you consume adequate amounts of protein in the morning for breakfast, your body will be set up to burn fat, instead of muscle, for energy throughout the day.

Here are some quick and easy breakfast ideas:

1)       Bowl of cooked old-fashioned oats topped with fresh/frozen fruit, almond/walnuts, skim milk.  

2)      Bowl of ready-to-eat high fiber cereal topped fruit and/or walnuts, skim milk.

3)      2 slices whole-grain toast, topped with 2 Tbsp. Almond butter, or 2 Tbsp. Nonfat cream cheese, & fruit.

4)      6-8 oz. nonfat or 1% yogurt topped with fruit, nuts or granola.

5)      Whole-egg or egg white omelets with fresh or frozen veggies (carrots, broccoli, celery, peppers, onions and even black beans make great additions).

Avoid simple carbohydrate temptations such as donuts, high-fat muffins and any other Danish or pastry.  Coffee does not count as breakfast ; )

FOR ME: Breakfast is my favorite meal of the day and typically consists of an egg-white omelet with fresh veggies, basil, and spinach on ½ whole-wheat sandwich thin; cooked oats with fresh/frozen berries, nuts or flax seeds with a scoop of Advocare’s Muscle Gain protein or…the following which is what I have on most days: Advocare Meal Replacement Shakes – perfect meal to start the day.

[A little about the Advocare Meal Replacement Shake: Has 1:1 ratio protein-to-carbohydrate ratio, which studies show supports weight loss and sustained energy.  Loaded with 24 grams of easily digestible protein – broken down into its simplest form so that when you drink it, you do not have that bloat and cramping to break it down like other shakes on the market, it easily absorbs into your system and goes straight to work.  26 vitamins and minerals, just 220 calories per serving, only 3 grams of fat. Contact me with any questions or for more suggestions.]

SO – Break that Fast and “DO BREAKFAST!”

Until next time…Be Well

Jen

Turkey Lentil Lettuce Wraps

What we made with the goodies from our CSA #1  – P.F. Chang's inspired Turkey Lentil Lettuce Wraps.  I have been a fan of lettuce wraps since going to P.F. Changs several years ago – but now we make them with less sodium and more veggies – and our girls go wild for their Meat Boats!  So many great vitamins, minerals, protein and fiber!

This is a super FAST and easy week night dinner.

Here is just one version we made with the Asparagus, Onion & Lettuce from the farm:

Ingredients:

1 lb. lean ground turkey

¼ cup onion, diced

1 cup chopped carrots

1 cup asparagus, chopped

2 garlic cloves

1 tsp. EVOO

½ cup cooked lentils, drained

1 Tbsp. less sodium soy sauce, or to taste

1 Tbsp. Natural Almond butter, or to taste

Romaine Lettuce leaves, cleaned & dried.

Instructions:

1) Chop & sauté onion, garlic, carrots & asparagus in 1 Tsp. of olive oil until tender. 

2) Add ground turkey and brown.  Drain.

3) Cook lentils according to package, drain.  Add lentils to turkey/veggie mixture and stir.  ***SEE TIP BELOW*** 

4) Combine soy sauce & almond butter and microwave for 15 seconds until smooth.  Thin with water.  Drizzle over turkey & lentil mixture. 

5) Serve in lettuce leaves.

Fun for kids of all ages!

***TIP:  Prior to adding the soy sauce & almond butter, I set aside about 1 cup of turkey mixture to use later in the week in a homemade tomato sauce over whole wheat pasta.  Also made extra lentils to use as a side later in the week with grilled chicken and steamed veggies.