Lasting Change

"Running yourself off the tracks of a predetermined future takes daily resolve. If January is the month of change, February is the month of lasting change. January is a month filled with the ghosts of failures past. January is for dreamers. February is for doers -- a cold, dark month that makes you gaze seriously into the proverbial mirror and run from your reflection. That's right, run: every day for five minutes, then seven, then 10, and then you're on your way."

 



I read this in THE NEWBIE CHRONICLES by Marc Parent in Runner's World magazine, and it definitely can be applied to healthy eating and other lifestyle changes as well.

Don't let yourself get bogged down with changing everything at once or fitting all the "superfoods" or powerful nutrients into your diet. But DO MAKE CHANGES. Add more nutritious food a little each day or week and before you know it you're eating to fuel your body and there is no space left for the processed, unhealthy stuff! Enjoy the journey!

 

Action Item: Resolve today to continue working toward a healthier you! Not only will you feel better, but those around you will start making healthier choices too.

For further reading: Go to Hulu or NBC and watch an episode of The Biggest Loser. Call me crazy, but I adore this show and I don't know how anyone can watch it without getting motivated to get out of your comfort zone!

 

INFObite

When I have random things to share, I'll add an extra post and for now call them INFObites :)

This video from Upworthy takes less than 2.5 minutes to explain some great info: How Cooking Can Change Your Life.

Warm Apple Crisp

I ran across this simple and delicious recipe for Apple Crisp the other day while looking for something else. I think it came from Cooking Light years ago. It tastes delicious, can be lower in sugar than a typical recipe, smells so good while cooking, and it's easy to make!

Apple Crisp

• Nonfat cooking spray (or oil of choice)
• 2 cups peeled, cored and thinly sliced apples
• 2 tbsp sugar, or to taste (DO NOT NEED)
• 1/4 cup apple juice (make sure it is pure apple juice)
• 1 tbsp fresh lemon juice
• 2 tsp cornstarch
• 1 tsp ground cinnamon*
• pinch of nutmeg

oat topping ingredients:

• 1/2 cup walnuts or almonds, finely chopped
• 1/2 cup old-fashioned rolled oats
• 1/2 cup brown sugar (always try it with a little less or use an alternative sweetener of choice)
• 2 tbsp all-purpose flour (I use whole-wheat flour or almond meal)
• 2 tbsp softened unsalted butter

Preheat the oven to 350. Coat an 8-inch square shallow baking dish with cooking spray. In a large
bowl, toss together the apples, sugar, apple juice, lemon juice, cornstarch, cinnamon, and nutmeg until well combined. Set aside.

Make the oatmeal topping: In the bowl of an electric mixer fitted with a paddle, gently combine the walnuts or almonds, oats, brown sugar, flour, and butter at low speed. (I just mix it by hand.)

Place the apple mixture in the dish. Sprinkle the topping evenly over the apples and bake for 25 to 30 minutes, until the apples are cooked through, the juices are bubbling, and the topping is browned. Serve, hot, warm, or at room temperature.

There are so many things you could add/change to this recipe. Maybe add flaxseed, use Maple Syrup, or hide some chia seeds in here... let me know if you try it with substitutions. Then you can serve it of course with frozen yogurt, a small scoop of natural vanilla ice cream or even a drizzle of vanilla yogurt, but PLEASE no Cool Whip. I'm not even sure what that stuff really is!
 

* On another day, I'll post more about the health benefits of cinnamon. Until then, check out the For Further Reading link below.


Action Item: Give this a try, especially those of you in the cold and snowy parts of the US right now!

For Further Reading: Cinnamon Health Benefits

Pomegranates

Our family adores pomegranate seeds. At one point, I dreaded buying them because it was a pain to get the seeds; it took lots of time and everything close by ended up covered with pomegranate juice. Until I saw this...How to De-seed a Pomegranate... and it really works!

The name for the pomegranate fruit is derived from Latin and literally means "seeded apple." Only the seeds are edible and are found inside this large, hexagonal-shaped red fruit. An average pomegranate contains about 600 juicy seeds, also known as arils, which are encapsulated in white pith. The pomegranate fruit is low in calories, high in fiber, high in vitamins and high in phytochemicals that may promote heart health and help to prevent cancer. (Livestrong.com)

Try them sprinkled over salads, swirled into yogurt, blended into a smoothie or of course as a snack by itself. Lots of recipes include pomegranate seeds, such as these at allrecipes.com. I have not tried these, but salads with pomegranates look especially yummy.


Action Item: Pomegranates are in season from Sept to February, so run to the store now!

For further reading: Health Benefits of Pomegranates and Pomegranate Power

Bean and Spinach Au Gratin

I forgot to take a photo of the completed meal.
This is all that was left afterward the three of us
enjoyed it!

I see that recipes get the most views on this blog! So I'll either start labeling everything as a recipe (kidding) or just try to post a few more. But before I do, I want to remind you that a recipe does not healthy eating make. The ingredients and foods you purchase to make meals and put in recipes is what truly matters. So many times, you can take a recipe and go two ways with it, so choose ingredients carefully.

Here's a recipe that is dear to us and also delicious. We were in St Louis for 11 days after our son's birth waiting for the adoption courts to say we could travel back to Denver together as a family. During that time, he was unable to stay with us so he stayed with a "cradle care" family. We stayed with this particular family most hours each day, and we'd go home to sleep while our son stayed in their care at night. We ate lunch with them everyday, and this is one of the delicious meals that was shared with us.

Bean and Spinach Au Gratin
Makes 6 servings and goes well with bread, to dip

• 1 Tbsp butter
• 1 medium size onion
• 3 cloves garlic, finely chopped
• 2 15 oz cans small white beans, drained
• 1 14 1/2oz can reduced sodium chicken broth
• 1 16oz can whole tomatoes with juice
• 1 tsp dried basil
• 1 tsp dried oregano leaves
• 1 tsp dried rosemary
• 1/4 tsp ground red pepper
• 1 10 oz pkg fresh spinach
• 1/4 lb mozzarella cheese, shredded

In a 10 inch cast iron skillet, melt butter over low heat. Add onion and saute 5 minutes or until translucent. Add garlic and saute 1 minute. Add beans, broth, tomatoes with juice, and all spices. Cook, stirring occasionally, 15 minutes. Add spinach, 1 cup at a time to mixture. Cook 3 to 5 minutes or until spinach wilts. Heat broiler. Cover top of spinach and beans mixture with mozzarella. Broil mixture 4 inches from heat source until cheese melts and begins to brown.  Serve immediately.

Action Item: Email me one of your favorite recipes at foodsthatfuelus@yahoo.com, and I'll share it with everyone!

For further reading: Check out the link on the right side of the page for Recipes I Want to Try. There might be something there that interests you too. I will continually add to this list; I'm just getting started.

Willpower to Snack Wisely

Do you have the willpower it takes to make healthy lifestyle choices? Yes you do, but you just may need to exercise that muscle. Many of us wanting to eat better have probably mentioned our willpower or lack thereof. Research shows that willpower can be thought of like a bucket that can be depleted but also a muscle that can be strengthened. 

This is from the Stanford Medical School Newsletter, Scope:
Is willpower a limited resource? Yes, and no. One of the most replicated findings in the field of willpower research is that people who use willpower seem to run out of it. Interestingly, any act of self-control leaves people with less willpower for completely unrelated challenges. Trying to control your temper, ignore distractions or refuse seconds all tap the same source of strength. The research also shows that willpower decreases over the course of the day, as your energy gets “spent” on stress and self-control. This has become known as “the muscle model” of willpower. Like your biceps or quadriceps the willpower “muscle” can get exhausted from effort.

But that doesn’t mean we’re all doomed to run out of willpower by noon. I prefer to talk about becoming a willpower athlete. Any muscle in your body can be made stronger through exercise. If willpower is a muscle, even a metaphorical muscle, it should be possible to train it. That’s what the research shows. As with physical exercise, using your self-control muscle may be tiring, but over time the workout increases your strength and stamina. So what starts out difficult becomes easier over time. New behaviors become habits, temptations become less overwhelming and willpower challenges can even become fun.

Is it no wonder then by the end of a long day that some people reach for processed, unhealthy food -- it's fast, easy and doesn't require yet another decision. But now you know better, so you will want to reach for a healthier snack. With that in mind, here are some recommendations for smarter snacking from Harvard Medical School's HEALTHbeat:

 

Have you upgraded your snacks in the interest of more healthful eating? Perhaps you’ve traded in your afternoon candy bar for an energy bar or have become a fan of baked potato chips or fat-free ice cream. Maybe you’re willing to pay a little extra when the label says “organic” or “natural.”

It’s a great idea to choose snacks wisely. But many foods that seem to be a great nutrition value aren’t. Bran muffins and cereal bars can be packed with unhealthy fats and added sugar. Fat-free foods often contain lots of added salt and sugar.

Here are 7 tips for smarter snacking.

1. Go for the grain. Whole-grain snacks — such as whole-grain low-salt pretzels or tortilla chips and high-fiber, whole-grain cereals — can give you some energy with staying power.
2. Bring back breakfast. Many breakfast foods can be repurposed as a nutritious snack later in the day. How about a slice of whole-grain toast topped with low-sugar jam? Low-sugar granola also makes a quick snack.
3. Try a “hi-low” combination. Combine a small amount of something with healthy fat, like peanut butter, with a larger amount of something very light, like apple slices or celery sticks.
4. Go nuts. Unsalted nuts and seeds make great snacks. Almonds, walnuts, peanuts, roasted pumpkin seeds, cashews, hazelnuts, filberts, and other nuts and seeds contain many beneficial nutrients and are more likely to leave you feeling full (unlike chips or pretzels). Nuts have lots of calories, though, so keep portion sizes small.
5. The combo snack. Try to eat more than one macronutrient (protein, fat, carbohydrate) at each snacking session. For example, have a few nuts (protein and fat) and some grapes (carbohydrates). Try some whole-grain crackers (carbohydrates) with some low-fat cheese (protein and fat). These balanced snacks tend to keep you feeling satisfied.
6. Snack mindfully. Don’t eat your snack while doing something else like surfing the Web, watching TV, or working at your desk. Instead, stop what you’re doing for a few minutes and eat your snack like you would a small meal.
7. You can take it with you. Think ahead and carry a small bag of healthful snacks in your pocket or purse so you won’t turn in desperation to the cookies at the coffee counter or the candy bars in the office vending machine.

My additional thought on snacking... if you want something sweet, go for it. BUT choose wisely and eat small amounts. Sometimes I want some chocolate, and I'll eat a handful of dark chocolate chips or if I'm at the store (and losing willpower) I'll choose a handful of dark chocolate covered almonds from the bulk bin. I'll even talk myself into going home and making cookies instead. This works, because sometimes I get home and decide I don't even want sweets. Don't restrict yourself, but don't go overboard either. Just keep exercising that willpower muscle.

Action Item: Make a late-January resolution to strengthen your willpower! Work on it a little every day.

For further reading: The Secret to Outsmarting Temptation, Conserve Your Willpower it Runs Out, and The Science of Willpower
 

Yummy Quesadillas

Have some leftover veggies in your kitchen and not sure what to make? Try them on pizza, in a stir-fry or make some yummy quesadillas! This is a favorite in our home, and you can change it up based on your favorite foods.

There is no recipe, but you will need:

• whole-wheat or corn tortillas
• shredded cheese (it's healthier and cheaper to buy a block and shred it yourself)
• vegetables to sauté (we typically use onions, red peppers, mushrooms, spinach... or whatever is in the house)
• black beans, kidney beans or lentils
• corn

I place two tortillas filled with goodies in a skillet, with very little or no oil, to brown. I start with warm ingredients, then I place each browned tortilla in a warm oven while I finish making all of them. This way you don't need as much cheese because it has time to melt in the warm oven. Yummm, I'm getting hungry just thinking about it. We then top each quesadilla with a dollop of Greek yogurt, avocado and salsa.

The beauty of quesadillas is that you can add just about anything that interests you... sweet potatoes, ham, zucchini, feta cheese, rice, you name it.

In our family, quesadillas are kid-approved with two thumbs up!


Action Item: Make quesadillas this week. If you already make them, let me know your favorite ingredients!

For further reading: This is just a fun article I ran across, The 13 Greatest Things About Being a Vegetarian.

What about protein?

People working toward healthier diets often cut back on their meat intake. Many times, the first question by you (or others suddenly concerned about your protein intake) is "how do I get enough protein?" Don't despair... there's healthier protein everywhere! Choose fish/seafood, nuts, beans/peas, low-fat dairy, and check out the links below for vegan high-protein, nutrient-packed foods.

Keep in mind, that "Protein tends to play a starring role at mealtimes, but you might be better off if it moves out of the spotlight and becomes part of a supporting cast of foods on your plate.

Most Americans get more than enough protein each day, and may be getting too much of this nutrient from animal sources, like meat, poultry, and eggs.

 

Although important in the diet, extra protein will not help you build more muscle or make you stronger. When you're consuming too much of it, you're probably taking in more calories and fat than your body needs.

You need protein because "it has its hands in every critical function of the body," says Leslie Bonci, MPH, RD, director of sports nutrition at the University of Pittsburgh Medical Center. But the truth about protein is that many people don't need as much as they are taking in." Thank you, WebMD.

An easy way to start cutting back on meat is by participating in Meatless Monday, a program started by the Johns Hopkins Bloomberg School of Public Health. This is a great read: Why Meatless?

I'm not recommending that everyone change to a vegetarian lifestyle unless that is your goal! Our family chose to cut meat from our diets for health and environmental reasons. We have worked at it for years, and we probably eat meatless meals 90% of the time. I do recommend cutting back on meat if you haven't already and have fun trying new vegetarian/plant-based recipes. I think you'll notice a difference in your energy level and your overall health! My Mom always told me to "eat my veggies" and I finally started listening. Now I'm healthier for it :)

Depending on your dietary needs and what works best for you, meat can play a healthy and important role in your diet. As always, choose foods that fuel your body and meet your needs.

A word of caution - adding processed veggie products to your diet is a fine way to get started or to supplement a meal on a busy day, but please note that processed or pre-packaged veggie sausage, veggie burgers, etc. may include tons of sodium. So just keep reading those labels!


Action Item: Make your own hummus with this recipe or find one with roasted red peppers, more garlic, etc. Or try protein-rich foods in different ways... last night I added leftover red quinoa into our chili. Easy, simple and added protein, iron and other nutrients!

For further reading: 10 Vegan Foods Packed with Protein and Five Easy Steps to Wean Off Meat and How Much Protein Do You Need?

Sweet Potato Chowder

Here's another yummy and kid-approved recipe. I don't remember where I got this one; it was cut out of a magazine long ago. Some of you in the COLD parts of the country right now may especially enjoy it!

• 2 tablespoons olive oil
• 1/2 pound lean ham, cubed (about 1 1/3 cups)
• 1 small onion, diced (about 1 cup)
• 2 ribs celery, diced (about 1 cup)
• 1 medium sweet potato, peeled and diced (about 2 cups)
• 2 medium white potatoes, peeled and diced (about 2.5 cups)
• 2 cloves garlic, mashed
• 1/2 teaspoon ground mustard
• 1 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1 teaspoon dried parsley flakes
• 4 cups chicken broth
• 1/4 cup fat-free half and half

Heat oil in a 3-quart soup pot. Add ham, onion and celery. Saute until vegetables are tender (about 10 minutes). Add diced potatoes and garlic. Saute briefly. Add seasonings and chicken broth, and stir well. Bring to a boil. Cover and simmer for 30 minutes. Partially puree soup with a potato masher. Stir in fat-free half and half. Taste, and correct seasonings if required.

Makes 8 (one-cup) servings
Preparation time: one hour


My comments: Be sure you look for low-sodium chicken or veggie broth. I haven't tried, but I think next time I will try with half broth and half water when I am also using ham. I think there is enough taste without the extra broth. Try it without ham, and maybe add lentils for more protein? Also, not sure why you couldn't use more sweet potatoes and less white potatoes? It may change the texture? Any comments or ideas?

This is one of my favorite recipes especially in cooler weather. My son gobbles it up too. Always good with a salad or a grilled cheese to go with it! If there are leftovers, they are delicious as well.


Action item: Try this recipe while it's cold outside!

For further reading: And look what I ran across while searching for a picture of sweet potatoes - Sweet Potato and Black Bean Quesadillas.

Keep Reading

I mentioned in a previous post about using agave nectar instead of table sugar, and I made a note to myself to discuss it later. After reading another negative article last night, now is the time. I've been using agave nectar for several months, and I had read both good and bad reviews about it. While researching this post, I'm still finding agave nectar on best and worst lists! Some articles say that Raw and Organic Agave Nectar is the way to go while others say not to use it at all. I'm seeing more negative info, so for the time being I'm putting only honey in my coffee until I take the time to check out other natural sweeteners. Honey and maple syrup (both preferably raw, organic or local) seem to still be good guys. Next I might check out Stevia, but there seems to be a lot of talk of the plant vs. the powder. That, my friends, is why we keep reading on this healthy-eating journey!

This is an important topic, but I will add that we shouldn't get too focused on specific sweeteners and forget that the goal is to cut back on all sugars in our diet.

While searching online I also found this chart which could help with baking while using different types of sweeteners.


Do you use natural sweeteners? If so, what's your favorite?


Action Item: Read more about natural sweeteners if you have questions then choose the best one(s) for you.

For Further Reading: Best and Worst Sweeteners to Have in Your Kitchen and Is Agave Bad For Your Health? and Top 5 Healthiest Natural Sweeteners and this is a good article, Sugar Wars. I've never read anything by this author before, but she seems knowledgeable and makes some great points in her summary at the end. 

Just a little, please

Yesterday was my husband's birthday and we celebrated with cake. I had plans to make some oatmeal chocolate chip cookies, but that didn't happen after my son's field trip lasted a little longer than I had planned. So I ran to Whole Foods with plans to get ice cream or frozen yogurt since Ron prefers ice cream if/when he eats something sweet. I couldn't decide on the right 44th birthday celebration ice cream, so I checked out the cakes. I finally decided on one piece of cake for the three of us, and it was delicious and more than we needed. Serving sizes are huge in stores and in restaurants, so my recommendation is to always choose something smaller than you think you want. Actually pick something smaller then put it back and choose something even smaller (or healthier) when it comes to sweets. All we really want is a taste, right? Do we really want to make ourselves sick? Or do we just eat so much because it's there, and it's hard to say no to another bite?

Birthdays are a time to celebrate, to spend the occasion with friends and family and make memories. They don't have to be a time to overeat. There are many ways we could have been healthier tonight, but every situation is different. We enjoyed a small birthday celebration, sang happy birthday, blew out candles, opened cards and gifts, ate cake and even left a little on the plate. Win, win in my book.

Many things we do during holidays or celebrations are because "that's what we've always done" such as ordering huge cakes, making too much food or sending home treat bags at kids' birthday parties. Re-think the situation every time you celebrate a holiday or special occasion and ask yourself what can be changed to make it not only healthier for you, but for everyone else too. Maybe that's a small change to homemade cupcakes (store-bought ones tend to have WAY TOO MUCH icing and artificial ingredients) or a birthday makeover that celebrates you and your healthy lifestyle!

Side note: My brother bought this cake at the grocery, took it home then looked at the ingredient list. He changed his mind and ate a banana instead. Great choice! Not sure what all those ingredients are, but who wants them in their body? Definitely not a food that fuels us!

Action Item: Next birthday or anniversary, choose healthier ways to celebrate. For every "unhealthy" food, serve an equal amount (or more) of healthier options. Better yet, take a class, try a new hike or sign up for a race to celebrate!

For further reading: I searched for "healthy birthday alternatives" and found these good ideas: The Fun Life.

Kid-approved!

We just enjoyed a wonderful weekend with dear friends and their three amazing children, so now I guess I can say that the rest of this information is kid-approved because all the meals were well-received by the 4 out of 4 kids eating them! Hope they work for your family too.

The three dinner meals we ate this weekend were: sweet potato chowder, crab burgers and quesadillas. Here's the crab burger (aka, crabby patty) recipe. I'll share the others in coming days:

Crab Burgers (aka Crabby Patties in our house) from Epicurious.com:

• 1 lb. lump crab meat, picked over (I use about half imitation crab and half canned lump crab meat)
• 1/4 cup mayonnaise (sometimes I substitute part with greek yogurt)
• 3 scallions, thinly sliced
• 1 large egg, lightly beaten
• 1 teaspoon Worcestershire sauce (I do not use)
• 3/4 teaspoon dry mustard
• 1/2 teaspoon cayenne (I use Old Bay Seasoning, and at least one teaspoon)
• 1 3/4 cups fine dry bread crumbs, divided (I use stuffing mix because it had less sodium than the bread crumbs I found)
• 3/4 cup vegetable oil (or your oil of choice)
• 4 kaiser rolls or hamburger buns, split and toasted

Stir together crab meat, mayonnaise, scallions, egg, Worcestershire sauce, mustard, cayenne, 3/4 cup bread crumbs in a bowl until just combined. Form into 4 (1-in thick) patties. Spread remaining bread crumbs on a plate, then dredge patties in crumbs, knocking off excess, and transfer to a plate. 

Heat oil in a 12-inch heavy skillet over medium heat until it shimmers, then fry patties, turning over once, until golden: five to six minutes total. Transfer to paper towels to drain. 

(I do not use the extra breadcrumbs/stuffing mix to coat the outside of the patties. I cook the patties in as little oil as possible, and I do not need to drain them on paper towels afterward. Sometimes my crabby patties are perfect and sometimes crumbly, but when put on a delicious whole-wheat bun they taste perfect! Ron likes his plain, but I usually add some avocado of course.)

Good piece of advice: Susan B. Roberts, a Tufts University nutritionist and co-author of the book “Feeding Your Child for Lifelong Health,” suggested a “rule of 15” — putting a food on the table at least 15 times to see if a child will accept it. Once a food is accepted, parents should use “food bridges,” finding similarly colored or flavored foods to expand the variety of foods a child will eat. If a child likes pumpkin pie, for instance, try mashed sweet potatoes and then mashed carrots. If a child loves corn, try mixing in a few peas or carrots. Even if a child picks them out, the exposure to the new food is what counts.

Another thing that seems to encourage eating, is a happy plate... faces or pretty designs seem to interest our son in his food even more.




















I think this works better for younger children, but we renamed some foods to make them more interesting. For example, broccoli was called dinosaur trees because our son really liked dinosaurs at the time.


Action item: Be a food artist today and rearrange food into a funny face or design. Don't take much time, just move it around and see what happens.

For further reading: In the comments below, let me know something that has worked for your family: an idea, a recipe or a new way to prepare a common food. We can all learn from each other this way!

Change

I'm probably preaching to the choir, but changing your behavior (eating habits, cooking style, exercise routine, etc.) is not easy for many reasons. Keep in mind, that while it is so good to be able to make healthier foods, pack your snacks or make homemade ketchup. No one can do that all the time. In my book, that's why convenience foods are there - to help us when we need it, but not as our major source of nourishment. For example, I don't make homemade yogurt all the time. If I'm running behind, worried about something else or just want yogurt right now, I'll buy a container at the store until I can make my next batch. Sometimes I do that two to three times in a row, before getting my yogurt made. Then once I get back in the routine, it's ok. Some switches may take more time in the beginning (adding new foods, trying new recipes, etc.) but with time, they will become your norm. Don't give up! If you want to be healthy, make those changes.

The fact that you are reading this means you are concerned about your health and the foods you eat. Pick and choose the changes that you can make without making yourself crazy. Then pick another. The healthier you feel, the more energized you'll be to make more healthy changes.

Thanks for all the views on this blog so far and for the feedback I've received. You guys are an inspiration to me! More recipes, opinions, ideas and fun stuff to come. Keep watching the blog for polls as well; I'd rather post something I know people are interested in.

Coming soon: Kid-approved foods, and Protein Without Meat.


Action Item: Make one small change today in your eating habits. Try a new fruit or vegetable, pick a healthier snack or choose an old recipe and make it healthier.

For further reading: Improving Your Eating Habits

Veggie Tacos

Another great recipe from allrecipes.com for Tasty Lentil Tacos. This is a delicious meatless meal!

Here's the recipe:

1 tsp canola oil (or your oil of choice)
2/3 cup finely chopped onion
1 small clove garlic, minced
2/3 cup dried lentils, rinsed
1 tablespoon taco seasoning, or to taste
1 2/3 cup chicken broth ( I use water instead, no need for extra sodium)
2/3 cup salsa
12 taco shells (or whole wheat tortilla shells)

1. Heat oil in a skillet over medium heat; cook and stir onion and garlic until tender, about 5 minutes. Mix lentils and taco seasoning into onion mixture; cook and stir for one minute.
2. Cover lentils with chicken broth and bring to a boil. Reduce heat to low; cover and simmer until lentils are tender, 25 to 30 minutes.
3. Uncover and cook until mixture is slightly thickened, six to eight minutes. Mash lentils slightly; stir in salsa.
4. Serve about 1/4 cup lentil mixture in each taco shell; top with lettuce, tomatoes, cheddar cheese, and sour cream. 

I just use this as a base for our tacos or burritos, then go crazy adding other ingredients for toppings.

We typically choose from: corn, avocado, kidney or black beans, tomatoes, cheese, greek yogurt, brown rice, shredded spinach or kale, roasted butternut squash chunks, shredded zucchini, sauteed vegetables...

Parents magazine even recommends trying the toppings below to get kids more interested. I can't say that they all sound good to me, but they might interest you!

• scrambled eggs
• diced mango
• diced pineapple
• diced peaches
• pinto beans
• crushed tortilla chips
• roasted sweet potato chunks
• radish coins
• lime wedges

I put every topping in a separate bowl on the table. Yes, it requires dirtying lots of dishes, but my son has fun creating his own taco from all the colorful toppings. Let me know what your favorite taco toppings or burrito ingredients are!

Action item: If you don't already, try a meatless meal at least one day per week. 

For further reading: Meatless Monday

HFCS

If you're watching your sugar intake, take extra care to watch out for high-fructose corn syrup (HFCS). And if you're reading this and concerned about what you eat, you're probably already aware of high-fructose corn syrup. If not, read the links below or search for other articles for more information. Research has shown that HFCS is a huge contributor to obesity and various illnesses; especially because it comes in processed "foods." Here's an excerpt from an article by Dr. Mark Hyman, "The main reason you should give up high fructose corn syrup is that it's a big red flag for very poor quality food. If you see this ingredient on a label, I guarantee you the food is processed junk. So, if high fructose corn syrup is anywhere on the label, put it back on the shelf. You should never eat this food."

The problem I've encountered is that HFCS is EVERYWHERE. You know it's in soda, but it also likely in your ketchup, barbecue sauce, syrup, bread, yogurt, applesauce, peanut butter, salad dressing, crackers... you name it. Have I said this before - read the labels! Now most of you probably agree with me, but most of this "food" in the picture is not food. Though it is eaten regularly by many people and occasionally by a few people; it should not make up most of your caloric intake.

This is why we should try to stick with foods that are natural (in their natural state) or foods that have very few ingredients (ie. three to five). It's a challenge, but those foods are out there. In some stores, they stick all the healthy foods in one section which cracks me up and makes me sad for too many reasons to name.


These are two condiments that we like with no HFCS and low total sugar and/or sodium. Better yet, if you are efficient and good with time management and/or really want to save money and eat healthy, then try making your own ketchup or barbecue sauce. Looking for a yummy whole wheat cracker, try Triscuits Thin Crisps Original: they have only three ingredients!

Let me know your thoughts and if you have any great recipes for making these products or others on your own! Especially salad dressing, I need some good ones.


Action Item: Check your cabinets again. Are you eating HFCS that you don't know about?

For further reading: High Fructose Corn Syrup: Any Concerns? and The Not-so-sweet Truth About High Fructose Corn Syrup

Chocolate Pudding Fail

I spoke with a friend who is trying to get more fruits/veggies (fiber) into her daughter's diet (like many other parents with selective eaters that I know). I had just read about all the fiber in chia seeds then ran across this recipe for chia chocolate pudding. I thought "win, win" - chocolate and goodness and it sounded easy!

I told my friend Julie, and I had all the ingredients so I tried it...

2 cups of coconut milk or other milk
1/2 cup chia seeds
2-3 tablespoons cocoa powder (or to taste)
1 teaspoon vanilla (or to taste)
1 tablespoon or more sweetener of choice (optional)- We use honey or a few drops of stevia tincture Put in a blender and blend until smooth. Will thicken in about 10 minutes in the fridge.

OK, it was easy. It firmed up like pudding. My son was not even turned off by the lumpy look (the thought of Mom offering him chocolate pudding was too great to pass up!) But... after a few bites, we quickly agreed that it was the "worst pudding ever." I even added extra honey and put dark chocolate chips on the top. I'm not saying this won't work, but it needs more chocolate and a way to make tiny black seeds appealing in chocolate pudding! I had hoped the seeds would blend smooth and disappear I guess. If anyone can tell me more about chia seeds, please do. Until then, I'll keep researching and experimenting. Just hate to waste 1/2 cup of expensive chia seeds! Julie, for laughing out loud when I let you know, I decided it was worth a post!

It's still worth it to make foods myself, with the occasional flop, rather than eating foods that do not fuel our bodies! I've added a link to some recipes below that may turn out better.


Action item: Do not try this recipe as is :)

For further reading: Chia Seed Recipes

In Your Face

We all know that it helps to avoid unhealthy snacks by keeping them out of the house. I read that your house should be a safe zone (especially for kids) because we are all faced with so many temptations everywhere we go. So true! That being said; most of us need a snack a some point. Keep yummy, healthy, natural snacks out on the counter and in places where you can see them!

This is what works for us. Fruit is on the counter in a convenient place and ready-to-eat grapes or sliced carrots in the refrigerator. Nuts are in glass jars easily accessible, and they are always in sight (ours are behind clear glass cabinet doors).

You can keep your snacks in your face throughout the day as well, by never leaving the house without some healthy snacks in your purse, backpack or pocket! That way you resist the temptation to eat something you don't need. I never leave the house without fruit or pretzels or nuts or a granola bar. Dried fruit (without added ingredients) is a good choice so you don't find a solid black mushy banana in your backpack like I have been known to do!

Action item: Get unhealthy, empty-calorie snacks out of your house and off your shopping list. Your body will thank you!

For further reading: Need ideas for healthier snacks. This is not a perfect snacking list, but offers good ideas if you're stuck in a rut. Some of the items - such as granola bars - can be very unhealthy. As always, read labels, choose foods with ingredients that will fuel your body, and make the best decision out of the choices at hand.

Organic

Organic. You're either all for it or hate to hear the word. I saw something written about labeling organic food, and it made perfect sense. Why must real, unprocessed, healthy food be labeled? Why not label the other stuff as "un-organic" or "warning: pesticide residue." It doesn't make much sense.

I agree that fresh fruit and vegetables should be affordable (and accessible) for everyone, but that's a topic for another day and probably for someone else. For those of you with a green thumb, keep growing your vegetables and let's find ways to get it in the hands (and mouths) of people (and kids) who need it! I'm trying, but I am just no good at growing or keeping anything alive. Going to try again this spring if I can keep our dog out of the beds!

Back to topic... everything you buy does not need to be organic unless that's how you choose to shop and eat. Remember though, we as consumers say a lot with our purchases, so if we buy more organic products companies will start to listen.

To help get you started, here's list of fruits and vegetables that you should try to buy organic when possible. On that link, there's also a list of "clean" foods that you don't have to buy organic to feel good about them.

Action item: If this is an area you don't know much about, read the articles below to make better-informed decisions about "clean" fruits and vegetables. Better yet, print out a list or save one in your phone to double check when shopping.

For further reading: Nutrition of Organics vs. Non-organics (this also mentions organic vs. local and fresh vs. frozen).
Organic vs. Nonorganic

Rocco's Fettuccine Alfredo

This is one of our tried and true recipes. I ripped it from the pages of Runner's World magazine in
April 2010, and the page is showing it's wear. Actually it's about to fall apart!

8 ounces whole wheat fettuccine
1 tablespoon butter
3 garlic cloves, minced
2 teaspoons cornstarch
pinch of ground nutmeg
3/4 cup low-fat, low-sodium chicken broth (once I used skim milk and added a little salt instead)
3/4 cup grated Parmigiano-Reggiano cheese
3/4 cup 5 percent Greek yogurt (I typically use the 0% yogurt)
       salt and freshly ground black pepper to taste

Bring a pot of salted water to a boil. Add fettuccine; cook according to package directions. While pasta cooks, melt butter in a large nonstick sauté pan over medium heat. Add garlic and cook two minutes. Combine cornstarch and nutmeg in a small bowl; whisk in chick broth until smooth. Pour into sauté pan, raise the heat, and bring sauce to a simmer, whisking occasionally. Whisk in 1/2 cup of the cheese until melted. Remove pan from heat. Whisk in yogurt until smooth. Toss fettuccine with Alfredo sauce. Season with salt and pepper. Top pasta with remaining cheese. Serves four.

Calories per serving: 336
Carbs: 47 G
Protein: 18 G
Fat: 10 G

Recipe by Rocco Dispirito.

We serve this with a side of green veggies and usually some crusty bread! At times, I even add veggie sausage because my son loves it, but veggie sausage adds lots of sodium.


Action item: Try this recipe if you're looking for a new pasta dish, and let me know how it works for you!

For further reading: Runners World recipes

Extra Monday Post

As I sit and eat my homemade yogurt with frozen blueberries this morning, I thought I should again share the link to make your own. For two years, I've used a yogurt maker like the one pictured here. Basically all a yogurt maker does is keep the mixture at a steady temperature for the 4-8 hours necessary to make yogurt. It works great, but the little jars are kind of a pain to me to empty, clean, etc.

After I posted these homemade yogurt instructions the other day, I tried that method myself. Much easier and it makes one large batch (half gallon to be exact). Making your own yogurt saves money, can be healthier because you control the sweetener, and saves numerous plastic containers. Even though I recycle them, we can go through a lot!

The first few times may seem tedious because you're checking temperatures and making sure everything is just right, but I promise it gets easier. Try it and let me know!

Eat More Kale

Yes, eat more kale and other greens! LiveScience.com explains that "one cup of chopped kale contains 206 percent of the daily value of vitamin A and 684 percent of vitamin K. It also contains almost as much calcium as milk, more vitamin C than an orange, and is loaded with important minerals, including copper, potassium, iron, manganese and phosphorus. Kale is also a good source of omega-3 fatty acids, and is known to contain cholesterol-lowering fiber and cancer-fighting carotenoids and flavonoids."

Saute kale, steam it, add it to smoothies. Keep a batch in your refrigerator at all times. You can also find recipes for Kale Chips, which if done properly, are very tasty. I've yet to get them just right. The Action Item link below will show you some recipes to get your creative cooking juices flowing - all of them may not be healthy choices so just read the ingredient list closely. The other two links, will tell you more about kale and all the nutrients it provides. The article discusses other leafy greens (ie. mustard greens, collard greens or Swiss chard) that you may already be eating and how they compare with kale. Pretty closely. Just good in different ways!


Action item: Try kale or a new kale recipe.

For further reading: The Truth About Kale and Is Kale the Only Green Superstar?

Let's Talk Cookies

Most of us want a cookie every now and then, right? Give these a try. Recipe, as I received it from a friend, is below with my comments added.

Pumpkin-Oatmeal Raisin (or Chocolate) Cookies

Prep: 30 mins

Cooking: 14 mins

Level: Easy

Cooling: 15 mins

Yields: 48 cookies

Ingredients

• 2 cups all-purpose flour (I used whole wheat flour and a little walnut meal for about 1/2 cup)

• 1 1/3 cups quick or old-fashioned oats

• 1 teaspoon baking soda

• 1 teaspoon ground cinnamon

• 1/2 teaspoon salt

• 1 cup (2 sticks) butter or margarine, softened (I try to use half unsalted butter and half greek yogurt or unsweetened applesauce. The last two make the batter runnier, so you might need less than the one cup.)

• 1 cup packed brown sugar (I never pack it, and usually use less at least 1/4 less than what is called for)

• 1 cup granulated sugar (Again, I use about half and substitute with honey or agave nectar)

• 1 cup LIBBY'S® 100% Pure Pumpkin 

• 1 large egg

• 1 teaspoon vanilla extract

• 3/4 cup chopped walnuts (if desired)

• 3/4 cup raisins (I used dark chocolate chips!)

PREHEAT oven to 350° F. Lightly grease baking sheets. 

COMBINE flour, oats, baking soda, cinnamon and salt in medium bowl. Beat butter, brown sugar and granulated sugar in large mixer bowl until light and fluffy. Add pumpkin, egg and vanilla extract; mix well. Add flour mixture; mix well. Stir in nuts and raisins. Drop by rounded tablespoons onto prepared baking sheets.

BAKE for 14 to16 minutes or until cookies are lightly browned and set in centers. Cool on baking sheets for 2 minutes; remove to wire racks to cool completely. 

To be totally honest, my cookies don't always turn out perfectly but they can always curb the sweet tooth! The more unsweetened and unsalted food you eat; the less you will want/crave in the future!

Action item: Try these the next time you want some cookies! Oatmeal, pumpkin, whole wheat flour, cinnamon, honey, and dark chocolate are all much better choices and can provide your body with fuel. Please keep in mind -- they are cookies and they do provide CALORIES. So watch your portions. But wouldn't you feel better feeding this to yourself or your child than a cookie with white flour and tons of sugar?

For Further Reading: 10 Totally Unexpected Ways to Cook with Pumpkin or try a faster cookie recipe for Peanut Butter Cookies (again, I recommend trying it with less sugar!) 

Sweet snack

I often (and I mean often) eat vanilla yogurt with frozen wild blueberries. So delicious. You might like it for the same reasons that I do - it's filling, visually appealing, tasty and sweet, has a nice texture with the frozen blueberries, and it's good for you! There are, as always, a few things to remember.

Yogurt: Many brands have LOTS of sugar. Eat plain if you can and sweeten it with a natural sweetener such as honey. Or make your own! I started making yogurt after learning how to from a friend in Boston. I use agave nectar (still reading more about this) to sweeten mine and add a little vanilla. This way you have control of the sugar levels. Plain yogurt may be sweet enough for you with the added fruit. Some people also prefer soy yogurt, kefir or other options.

Blueberries: I prefer frozen because of the texture, and wild because they are smaller and tastier. But use your fruit of choice!

For us, this is a good addition to breakfast or a post-workout snack. Yogurt, with live and active cultures, helps maintain balance in your intestines. In other words, eating yogurt on a regular basis may help your intestines stay happy. And who doesn't want that?


Action Item: If you currently eat yogurt, especially yogurt with fruit in it, check the sugar levels. You might be surprised. If the sugar content is low, make sure it's not artificial sweetener (unless of course, you have diabetes or otherwise need some artificial sweetener in your diet).

Further reading:
1) What are Probiotics?
2) Make Homemade Yogurt - (I bought a small appliance that keeps the yogurt "cooking" at the right temperature, but it uses small containers which can be bothersome to empty and clean. I'm definitely going to try this method. My friend, who told me about making my own, kept hers warm overnight on her radiator!)

Superfoods

You've probably run across many lists about "superfoods" but what are they? The word is actually a "marketing term used to describe foods with supposed health benefits" says Wikipedia. Many of the foods though are actually quite super in terms of their high content of antioxidants, vitamins, or other nutrients. And notice that all "superfoods" are natural, not processed, packaged, in a pill or covered in chocolate. Though... dark chocolate might be ok!

Items often on these lists are: kale, walnuts, sweet potatoes, blueberries, yogurt, salmon. If you fill your stomach with these types of foods, there will be no room left - and no need - for foods that don't fuel your body!

Action Item: Start with one super-nutrient-packed food that you are not eating or haven't tried yet and add it to a meal, as a snack or in a smoothie.

For further reading: Eight Superfoods That are Easy to Eat and Superfoods Everyone Needs

Greek Yogurt

If you're not eating Greek yogurt already, you should give it a try! We tried it a few years ago and Ron mentioned that the plain would be a good substitute for sour cream. Since then, our Mexican food is topped with a dollop of plain Greek yogurt. So good! Then I started adding it to recipes. The first time was just because I was out of something else, but it's great for baking because it keeps the items (usually cookies or muffins in my case) very moist while also adding protein!

Many people prefer Greek yogurt for the thicker, creamier texture; buy plain and add your own fruit and/or add lowfat granola for extra flavor and texture for a healthy snack. I've noticed that the individual containers have MUCH less sugar than regular yogurt (though I recommend large containers to be kind to Mother Earth). Even blueberry Greek yogurt, for example, has 6 grams of sugar in one serving and I bet 20-something in "regular" yogurt with fruit. More on that topic later.


Action item: Try using Greek yogurt this week... as a snack, in a recipe or as a substitute for sour cream.

For further reading: Baking with Greek Yogurt - I haven't tried any of these recipes, but they sure look tempting!

Mmmmmm...

Guacamole!

For us, a batch of guacamole with crackers* is pure taste-bud heaven. We often argue about who's taking the most bites. (Usually, Ron). As with everything else, you need to be careful about ingredients. We've found an idea from allrecipes and changed it just a tiny bit.

1-2 avocados
Salsa
Plain Greek yogurt
Add ingredients (to taste) in a bowl, mash with a fork, and enjoy!


Avocados are a good source of fiber, potassium, and vitamins C,K, folate, and B6. Half an avocado has 160 calories, 15 grams of heart-healthy unsaturated fat, and only 2 grams saturated fat. One globe contains more than one-third daily value of vitamin C, and more than half the day’s requirements of vitamin K. (thank you WebMD).

There are quite a few calories in an avocado, so still watch your portion control. Avocados are a great substitute for mayonnaise on sandwiches as well. Remember, ask yourself before eating -- does this food fuel my body with nutrients I need? Avocado=yes, mayonnaise=no.

*snack crackers can be just as bad for you as other processed foods, so look for crackers with whole wheat, and very few ingredients, or there are some good crackers available made with rice and/or nuts if you can't or do not want to eat wheat. Triscuit Thin Crisps are mine and my son's favorite.

Action item: Try adding avocados to your meals - as a replacement for mayo, in salads or make guacamole.

For further reading: Avocado recipes

Pancake Day

Posting this because I made our favorite pancakes this morning, but today I used coconut milk. My son still gave me two thumbs up! These are perfect topped with MAPLE syrup. Yes, it's more expensive, but it's natural and you can use less and still enjoy the taste.

Here's the recipe as it appears on allrecipes.com then my comments are added:

• 1 1/4 cups whole wheat flour (I use 1 cup whole wheat flour and 1/4 cup walnut meal)
• 2 teaspoons baking powder
• 1 egg
• 1 cup milk, plus more if necessary (unsweetened coconut milk and skim milk both work great!)
• 1/2 teaspoon salt
• 1 tablespoon artificial sweetener (DO NOT NEED)
• 1/2 cup blueberries (I don't use these just because Jaryn prefers plain pancakes, but it would be a healthy addition).
• I always add a dash of cinnamon and sometimes unsweetened applesauce if the batter is a little thick.

 

Action item: Try these tomorrow morning!

Further reading: Coconut Milk vs. Dairy Milk -- pros and cons for each.

 

Sodium

Another topic I will probably mention a lot. Just as sugar is prevalent in so many processed foods, you're going to find sodium there too! For years I thought I was doing a great job of keeping our sodium levels right on target (or lower), Ron came home from a nutrition class one day and mentioned the amount of sodium in bread. Yes, my "healthy" whole wheat bread. So that started me on a new quest... to find bread with very few ingredients and low sodium. They are out there, but you have to look. Obviously if you make your bread, you can control the sodium content. Our grocery store in Boston sold "no salt added" bread and it was yummy. Pepperidge Farms - for the big brands - seems to offer the lowest amounts of sodium in their breads. We shop at Sprouts now and their store-brand brand is delicious, has very few ingredients, and very little sodium. 


Bread is just an example, read the labels and start cutting out processed foods!

Guidelines recommend no more than 1,500mg per day. Here are ways to reduce sodium intake (thank you Harvard HEALTHbeat):

Eat mostly fresh foods. Most of the sodium we eat comes from restaurant meals and processed foods, including canned vegetables and soups, pasta sauces, frozen entrees, luncheon meats, and snack foods. If you start with unsalted, fresh foods and prepare them yourself, you can exercise better control over your sodium intake.

Take care with condiments. Sodium is found in many condiments besides ordinary table salt — including soy sauce, Worcestershire sauce, salad dressings, ketchup, seasoned salts, pickles, and olives. Baking soda, baking powder, and monosodium glutamate (MSG) also contain sodium.

Read labels. The Nutrition Facts label on packaged food lists milligrams of sodium per serving, so note how many servings the container holds. The percent daily value ("% Daily Value" or "% DV") is based on 2,400 mg, so if your own daily sodium limit is lower, the amount of sodium in a serving is actually a higher percentage than the label indicates. Read the labels on over-the-counter drugs, too; some of them contain sodium.

Speak up. When dining out, ask to have your food prepared with less salt. You can also ask for a lemon or lime wedge to add more flavor to your food.

Spice it up. Cut back on salt by making your own blends of spices and herbs and using them along with lemon or lime juice or flavored vinegars. (Ready-made blends are also available in grocery stores.) Some kosher and gourmet salts contain less sodium than standard iodized table salt; check the Nutrition Facts label to make sure.

Action Item: Check the sodium content of items in your refrigerator/cupboards!

For further reading: Check out Harvard HEALTHbeat. It's a free weekly email newsletter. I just discovered it myself.