March is Family Dinner Time!

March begins on FRIDAY! I don’t know about you, but I am ready for some spring weather, spring cleaning, and spring eating! February is just an all-around tough month for a lot of us: it’s the first full month after work starts up again after a nice winter break, it’s a hectic month for your kids in school and in sports, motivation runs low, and the weather tends to constantly dampen moods. But perk yourself up, because I can smell the beginning of spring! With a refreshing new season approaching, you may need some refreshing relaxation & reflection time, or even just a change of pace. For many of you, spring break (or its equivalent if you don’t have kids in school) is fast approaching. Whether travels are in your future or not, I cannot think of anything more refreshing than a nice, home-cooked meal that the entire family can enjoy.  I was listening to the radio the other day while I was out running errands, and I heard a nice segment on the importance of getting the family all together for a meal a couple of times a week. I’ve experienced first-hand the wonders of a family dinner, for let’s admit, it’s a rarity that the entire family sits down for a meal together. Cherish these times. These meals are one time when you can learn what’s going on in everyone’s lives, when you can spark up a fun conversation, or just enjoy sweet company!

Sick of hearing “how was school? How was work? How are your friends?” Why not spark not only a good conversation but also your imagination with some fun questions?

• Where is your favorite place in the world? Why?
• How do you know when you are all grown up? Why?
• What would your life be like if there were no telephones?
• Name three things that you have never done that you one day hope to do?

We also love to play Beginner Dinner Games (Barnes N Nobles), the Healthy Eating Game (Pottery Barn Kids), or just say 3 encouraging words to each person at the table (this can get tricky with little ones… but always funny)!

Below are a few Ward family favorites recipes. Whip these up and you’re sure to have your family begging for more meals together! On anther note, even if you don't cook, just enjoying time together around the dinner table with a prepared meal is a great start to a HAPPY, HEALTHY FAMILY!  I would love to hear your favorite dinner recipes!!

Clean Eating Baked Italian Ziti

(Makes 12 servings)

Ingredients

1 lb 100% whole wheat penne pasta, cooked

1 1/2 lbs lean, ground turkey

1 tbsp. olive oil

2 tablespoons dried basil

1 teaspoon dried oregano

1 tbsp. garlic powder

1 tbsp. onion powder

1 tsp. honey

1 tsp. balsamic vinegar

1/2 cup water

1 (15 oz.) can tomato sauce, no sodium is best

1 cup parmesan cheese

Directions

Step 1 – While the pasta cooks, in a large skillet, cook the turkey meat in the olive oil.

Step 2 – In a large mixing bowl, combine the basil, oregano, garlic powder, onion powder, honey, vinegar, water and tomato sauce.

Step 3 – Add the cooked pasta and the cooked meat to the tomato sauce and mix well.

Step 4 – Transfer to a baking dish and top with parmesan cheese.

Step 5 – Bake at 350 F. for about 20 minutes or until the cheese is melted.

Serve with Spinach Salad, Eat and Enjoy!

Friday night is Homemade Pizza & Movie night!

Let the kids make their own dough balls and roll out the pizza with the pin! Let them choose the topping for a craft and a delicous dinner you ALL can enjoy!

Ingredients (makes 6 mini pizzas or 2 full size) – cut this in half for small family!

• 2 pkgs (or 4 tsp) dry active yeast (or fast acting if you have      starving little ones)
• 1 tsp sugar
• 3 1/2 cups (17.5 oz) flour (you can sub up to half whole wheat      flour – I do ½ white & ½ 100 % white wheat), plus more for dusting
• 1 1/2 cups warm water
• 2 1/2 tsp salt
• 1 Tbsp olive oil, plus more for brushing crust
• Cornmeal, for dusting surface

Instructions

1. Place water and sugar in the bowl of your stand mixer fitted with the dough hook and sprinkle the yeast over top.
2. Let stand for 10 minutes - if your yeast doesn't swell or get  frothy, buy new yeast.
3. Add the olive oil, salt, and flour.
4. With the mixer on low, mix until the dough comes together and  mostly off the sides of the bowl (it will not come all the way off of the bottom). You can add flour by the tablespoon if necessary.
5. Let the mixer run for 5 minutes to knead the dough. It should be smooth and slightly sticky.
6. Turn the dough out onto a floured surface and divide in half and  shape into a ball (each will weigh ~1 lb). This is enough to make 2 larg pizzas. We like to make individual pizzas, so I divide each half into 5-6  pieces and shape into balls.
7. Lightly dust a plate with flour and place the balls of dough on top, seam-down.
8. Sprinkle the top with flour, loosely cover with plastic wrap, and let      rise 1 hour
9. Place your pizza stone in the top 1/3 of the oven and preheat to 450,      letting it hold at temperature for 30 minutes.
10. Prepare your toppings: grate cheese, chop veggies, uncork the      wine, etc.
11. Very lightly flour your pizza stone (or a rimless baking sheet, or      turn a rimmed baking sheet upside down and use the bottom)
12. Gently stretch the dough into a round
13. Place the dough onto the prepared peel or pan.
14. Brush the outside ~1-inch perimeter with olive oil and then top as      desired.
15. Gently shake the pizza from the peel/pan to the baking stone and bake      for 5-7 minutes. (During this time, I'm making the next individual pizza.)
16. Remove the pizza from the oven, leaving the stone in place. Slice      and serve. And enjoy. Immensely.

                                White Chicken Chili (see september 2012 blog post)

Blessings and please cherish that family dinner time!

Loving your Body with all you HEART! Heart Healthy Valentines Recipes!

               In the spirit of Valentines Day, I wanted to say a few words about the importance of loving our bodies and how we love our bodies. Of all the risks and diseases that women today should concern themselves with and educate themselves on, heart disease is at the very bottom of the list.  I tend to associate heart disease, mainly heart attacks, with men over a certain age. However, the scary fact is that heart disease is the Number 1 killer of women, a disease that causes 1 out of 3 deaths each year. Break it down further, and that’s ONE WOMAN EVERY MINUTE. There are so many misconceptions about heart disease in women, and the American Heart Association’s Go Red For Women aims to advocate more research and swifter action for women’s heart health.        At a Glance (via AHA):

• Heart disease is the No. 1 killer of women, and is more deadly than all forms of cancer combined
• An estimated 43 million women in the U>S> are affected by heart disease. 90% of women have one or more risk factors for developing heart disease
• The symptoms of heart disease can be different in women and men, and are often misunderstood
• While 1 in 31 American women dies from breast cancer each year, 1 in 3 dies of heart disease
• Only 1 in 5 American women believe that heart disease is her greatest health risk

…Please don’t be that 20%. Let’s raise that number and increase awareness. You can get more information about the facts, causes, risks, and prevention of Heart Disease at www.goredforwomen.org.

Stay heart healthy by getting at least 150 minutes of moderate intensity exercise a week so that you yourself can continue to use that beautiful heart of yours to continue to love not only yourself, but those around you. I’ve compiled some recipes and workouts to help your heart stay pumping and rocking.

Heart Healthy Recipes: (via American Heart Association)

Roasted Carrots, Beets, and Red Onion Wedges

Serves 4; 1/2 cup per serving

Ingredients

• Cooking spray
• 2  medium beets (about 5 ounces each), peeled, cut into 1/2-inch wedges, and      patted dry with paper towels
• 3 small carrots (about 2 ounces each), cut crosswise into 2-inch pieces (not baby      carrots)
• 1 medium red onion (about 4 ounces), cut into 1/2-inch wedges
• 2 teaspoons olive oil
• 1/2 teaspoon dried oregano, crumbled
• 1/8 teaspoon salt

Nutrition Facts

• Calories: 78
• Total Fat: 2.5 g
• Saturated Fat: 0.5 g
• Polyunsaturated Fat: 0.5 g
• Monounsaturated Fat: 2.0 g
• Cholesterol: 0 mg
• Sodium: 155 mg
• Carbohydrates: 14 g
• Fiber: 4g
• Sugars: 9 g
• Protein: 2g

Preparation

1. Preheat the oven to 425°F. Line a large baking sheet with aluminum foil to keep it      from getting stained. Lightly spray the foil with cooking spray.
2. Put the beets, carrots, and onion wedges on the foil. Drizzle the oil and sprinkle      the oregano and salt over the vegetables, stirring gently to coat. Arrange      the vegetables in a single layer so they don’t touch.
3. Roast for 15 minutes. Stir. Roast for 10 minutes, or until the vegetables are      just tender when pierced with a fork.

Cook’s Tip: Avoid getting beet stains on your hands by peeling the beets under cold running water.

Spinach-Stuffed Baked Salmon

Serves 4; 3 ounces fish and 1/2 cup vegetables per serving

Ingredients

• 1 teaspoon olive oil
• 2 ounces spinach
• 1 teaspoon grated lemon zest
• 1/4 cup chopped roasted red bell peppers, rinsed and drained if bottled
• 1/4 cup fresh basil, coarsely chopped
• 2 tablespoons chopped walnuts Cooking spray
• 4 salmon fillets (about 4 ounces each), rinsed and patted dry
• 2 tablespoons Dijon mustard (lowest sodium available)
• 2 tablespoons plain dry bread crumbs (lowest sodium available)
• 1/2 teaspoon dried oregano, crumbled
• 1/2 teaspoon garlic powder
• 1/8 teaspoon pepper

Nutrition Facts

• Calories 208
• Total Fat 8.5 g
• Saturated Fat 1.0 g
• Polyunsaturated Fat 3.5 g
• Monounsaturated Fat 2.5 g
• Cholesterol 65 mg
• Sodium 280 mg
• Carbohydrates 6 g
• Fiber 1 g
• Sugars 1 g
• Protein 27 g
• Preparation

1. In a large skillet, heat the oil over medium heat, swirling to coat the bottom.      Cook the spinach and lemon zest for 2 minutes, or until the spinach is      wilted, stirring constantly. Transfer to a medium bowl. Stir in the      roasted peppers, basil, and walnuts. Let cool for 5 minutes.
2. Preheat the oven to 400°F. Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray.
3. Cut a lengthwise slit in the side of each fillet to make a pocket for the      stuffing. Be careful to not cut through to the other side. With a spoon or      your fingers, carefully stuff a scant 1/2 cup spinach mixture into each      fillet. Transfer to the baking sheet. With a pastry brush or spoon, spread      the mustard over the fish.
4. In a small bowl, stir together the remaining ingredients. Sprinkle over the      fish. Lightly spray the top with cooking spray.
5. Bake for 12 to 13 minutes, or until the fish is the desired doneness and the      filling is heated through.

Raspberry-Chocolate Chip Frozen Yogurt

From  Eating Well

8 servings, 1/2 cup each (1 quart)

Active Time: 5 minutes Total Time: 35 minutes

Ingredients

• 3 cups fresh or frozen (not thawed) raspberries
• 2 cups low-fat plain yogurt
• 1/3 cup sugar
• 1 1/2 teaspoons vanilla extract
• 1/2 cup chocolate chips, preferably mini

Preparation

1. Place raspberries, yogurt, sugar and vanilla in a food processor and process      until smooth.
2. Transfer the mixture to an ice cream maker (or see “No Ice Cream Maker?” below). Freeze according to manufacturer’s directions, or until desired      consistency. Add chocolate chips during the last 5 minutes of freezing. Transfer to an airtight container and freeze until ready to serve. No Ice Cream Maker? Pour the mixture into a 9-by-13-inch pan and place in the freezer. Stir every few hours, until the mixture is firm along the edges and semi-firm in the center, 2 to 6 hours (using frozen berries will shorten the freezing time). Transfer to a food processor and process until smooth. Transfer to an airtight container, stir in chocolate chips, cover and freeze until ready to serve

Nutrition

Per serving: 147 calories; 4 g fat ( 2 g sat , 1 g mono ); 4 mg cholesterol; 25 g carbohydrates; 4 g protein; 4 g fiber; 45 mg sodium; 253 mg potassium.

³⁷ Jesus replied: “‘Love the Lord your God with all your heart and with all your soul and with all your mind.’ Matthew 22:37

…

Make it a Smoothie week!

Jump start your health! Make it Smoothie Week!

We all dream about how exactly we might become healthier.  Now that dream can become a reality by making a quick, delicious smoothie once a day!  Challenge yourself to get in extra vitamins & minerals this week by having ONE smoothie a day!

You can drink smoothies for breakfast, lunch, or even an afternoon snack to fight off that afternoon hunger! Get energized!!! Get creative!!! You will feel better, have more energy and be getting extra vitamins, minerals, fiber and veggies!!! Drink up!!

Here are a few of my favorite smoothies!

Green Protein Smoothie 1 cup almond milk 1 cup Greek yogurt(or protein powder) 1 frozen banana 1-2 cup spinach

... 1 tbsp flax seed 1 tsp honey or stevia blend till smooth! Enjoy!

Gingerbread Smoothie

                                                                                                                                                                                                           1 cup almond milk

½ frozen banana

2 tsp ginger (or fresh ginger)

1 cup 0% Greek yogurt

1 tbsp ground flax seed

1 tsp cinnamon

1 tbsp maple syrup

1 cup crushed ice

                                                                                                                                                                                                                                             Blueberry almond smoothie

1 cup blueberries(can be frozen) 1/2 cup  plain nonfat yogurt (OR GREEK) 1/2 serving Vanilla Protein Powder 1/4 cup nonfat milk (or almond milk) 1 T slivered almonds 2 t ground flax seeds 1 t almond (OR VANILLA) extract

(may need stevia or honey to sweeten)

All Around Good Fruit Smoothie

• 1/2 cup nonfat milk
• 1/2 cup fat-free plain yogurt
• 1/2 frozen banana, peeled and chopped
• 2 tablespoons powdered protein supplement
• 1 1/2 tablespoons flax seed
• 1 teaspoon honey
• 1/2 cup frozen strawberries
• 

Peanut Butter Treat Smoothie

1 cup almond milk

1 frozen banana

1 tsp cinnamon

1 serving vanilla protein powder

1 tbsp ground flax seed

1 serving PB 2 (or tsp peanut butter)

1 cup crushed ice

Also, Transformer class starts TOMORROW! Email or text me if you want a spot for one of the sessions!

TransFormer SMALL GROUP TRAINING-not only is it more affordable, but it can be more fun when in a small group, increasing the chances of reaching success 10-fold! This high intensity workout should be a BONUS to your regular workouts. You should keep your regular aerobic, running, swimming, or personal training sessions weekly and add in a special TransFormer session for optimal results! The TransFormer is for those individuals who want to push themselves beyond what they think their body can handle!

In small group training, you experience the motivation of a small group of other members who share similar goals, giving you the energy of others to push you through workouts and completing exercises that you would never dream of accomplishing on your own.

The workout involves functional, core, strength, and plyometric training–you will press with medicine balls, hang on the jungle-gym, swing with Kettlebells, slide with gliding disks, squeeze with resistance bands, and jump to new heights in a timed circuit.

Tentative TransFormer Small Group Training Schedule Wednesday 9:30 am Thursday 5:15 pm Saturday 7:30 am

Session beings January 14th. Cost is $15 per session – please email me if you would like me to add in this TransFormer session into your week! carolineward@bellsouth.net

Blessings, Caroline

Healthy Maple Glazed Pecans

So many sweet friends have brought over the most delicious Georgia pecans this week! I was inspired to try a few new pecan recipes. I found this amazing healthier recipe for maple glazed pecans! It is a MUST try!!! Pecans are packed with protein and a healthy fat if eaten in small portions! Maple Syrup is not something you should be guzzling down, but it is an excellent source of manganese and a good source of zinc (which are both important for a strong immune system!).

These holiday nuts are ridiculously easy to make but taste unbelievable! I have packaged them as teacher gifts and chopped them on a spinach salad with pear and blue cheese! Enjoy!

Maple Glazed Pecans makes 6 1/3 cup servings

2 ½ cups of pecans

1/3 cup maple syrup 1 ½ teaspoon cinnamon 1/2 teaspoon sea salt

Combine syrup, cinnamon and sea salt and stir until well mixed. Preheat a dry skillet to medium-high. Add pecans and syrup mixture and cook for about 3 minutes, stirring frequently, until the syrup is caramelized. You’ll know they’re done when they start sticking to the spoon! Spread them on a greased tray to cool.

 Go the extra mile this holiday season! The health of your body, mind, & spirit will be thankful you did! Blessings, Caroline

Health Benefits of Probiotics

Benefits of Probiotics: Should you take a daily dose of bacteria?

The idea of tossing down a few billion bacteria a day for your health might seem—literally and figuratively—hard to swallow. But a May issue of Harvard Women’s Health Watch reports that a growing body of scientific evidence suggests that you can treat and prevent some illnesses with supplements containing certain kinds of health-promoting bacteria, called probiotics (meaning “for life”).

What Are Probiotics?

Repeatedly demonstrated to aid gastrointestinal health in the human body, acidophilus and other probiotics are key elements of our overall health and well being. This is particularly true when we consider that many of our common-day chronic ailments begin in the digestive system. It is also true when we consider the sheer number of people that suffer from poor gastrointestinal health, a condition which lowers the overall level of good bacteria in the body.

Probiotics are a type of living bacteria that actually benefit your health when taken in the appropriate amounts. This friendly bacteria, located in the gastrointestinal tract, comes in a variety of forms. With more than 400 different bacteria living in the human gastrointestinal tract, the most common forms of intestinal probiotics are L. acidophilus and Bifidobacteria bifidum.

These bacteria act as balancing agents for non-friendly, pathogenic, gut-bacteria such as Candida or E. coli. When the “good-guys” are not present enough, a number of bacteria-related health problems such as digestive upset, headaches, sluggishness, irritability, cadidiasis (an overgrowth of the bacteria Candida albicans), and even anxiety can ensue.

Lactobacillus acidophilus is, quite possibly, the strongest of our probiotic fighters. Studies show that L. acidophilus actually creates a natural form of antibiotics in the body. This natural antibiotic increases our ability to produce antimicrobial action against the pathogens in the food we eat, the air we breath, and the things we come in contact with. Stress, unhealthy lifestyles, and most importantly, unhealthy acidic diets, destroy our natural amounts of probiotics. In this sense, it is a great idea to add a probiotic supplement to your diet.

The Health Benefits of Probiotics

The following health benefits are associated with the intake of daily doses of probiotics.

• Enhanced immune system response
• Reduces negative affects of taking many types of antibiotics
• Aids in preventing and treating colon inflammation following surgery
• Helps to prevent eczema in youth
• Increased ability to digest food
• Therapeutic for viral respiratory tract infections by enhancing the overall immune system
• Reduces lactose intolerance
• Increases ability to assimilate the nutrients from food
• Alleviates many common digestive disorders such as constipation, diarrhea and IBS
• Acts as a remedy for bad breath (halitosis)
• Increases ability to synthesize vitamin B
• Increases ability to absorb calcium
• Promotes anti-tumor and anti-cancer activity in the body

Where do I get Probiotics?

Probiotics are natural supplements... they don't require a prescription. You can order them online or find them at natural/health food or grocery stores.

Be sure to avoid probiotic supplements that have sugar or glucose in the ingredient list. Both sugar and glucose actually slow the growth of healthy lactobacilli. We can also get moderate levels of probiotics from a healthy diet rich in cultured organic products like yogurt, goat’s cheese, kefir and buttermilk.

Many common leafy greens are also excellent sources of probiotics. The best greens for increasing probiotics include chlorella, wheat grass, and spirulina. The advantage of getting these disease-fighting bacteria from green sources is that these foods are also extremely high in immune system-stimulating vitamins, minerals and nutrients. They also aid in detoxing the body.

Go out today and pick up some Probiotics, your stomach will thank you!  Our family loves Kefir and Good Belly products that can be found at your local grocery store

Blessings!!

Drink your water before your Thanksgiving meal!

Happy Thanksgiving! Even though many of you can not control what is put on the table tomorrow you CAN control what you put in your mouth! Portion control is the key to your health success and winning the holiday extravaganza this holiday season! One thing you can do EASILY to help you feel full before eating is to drink water before your meals! Try having 1 tall glass of water before each meal this Thanksgiving!

Water could be the secret weapon in weigh loss! This doesn't mean that good old H2O is a magic potion, but drinking water may help you shed pounds for the simple reason that it has no calories and fills up the stomach, making you less hungry. Water will make you feel fuller, inducing you to eat less food.

Water: How much should you drink every day?

Water is essential to good health, yet needs vary by individual. These guidelines can help ensure you drink enough fluids.

By Mayo Clinic staff

Health Benefits of Water

Water is your body's principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.

Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.

How much water do you need?

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

So how much water does the average, healthy adult living in a temperate climate need? In general, doctors recommend 8 or 9 cups. Here are the most common ways of calculating that amount:

Eight 8-ounce glasses of water a day.

Another approach to water intake is the "8 x 8 rule" — drink eight 8-ounce glasses of water a day (about 1.9 liters). The rule could also be stated, "Drink eight 8-ounce glasses of fluid a day," as all fluids count toward the daily total. Although the approach really isn't supported by scientific evidence, many people use this easy-to-remember rule as a guideline for how much water and other fluids to drink.

Dietary recommendations.

The Institute of Medicine advises that men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.

Even apart from the above approaches, if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate. If you're concerned about your fluid intake, check with your doctor or a registered dietitian. He or she can help you determine the amount of water that's best for you.

Factors that influence water needs

You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you're pregnant or breast-feeding.

Exercise

If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. An extra 400 to 600 milliliters (about 1.5 to 2.5 cups) of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires more fluid intake. How much additional fluid you need depends on how much you sweat during exercise, and the duration and type of exercise. During long bouts of intense exercise, it's best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Also, continue to replace fluids after you're finished exercising.

Blessings friends & please drink to your health this holiday season!

Healthy Holiday Tips and My Favorite Holiday Recipes

Holiday Extravaganza is well under way, and there is a lot of money in the pot to date! You still have until next Sunday to come weigh in before the holidays! The goal of the game is to keep yourself accountable by keeping your weight the same over the holidays or to become the BIGGEST LOSER and WIN the all the money in the pot!

During Thanksgiving, the main thing to remember PORTION CONTROL. It is okay to have a few “taboo” foods. You do not have to avoid dessert completely, just focus on how much of that gravy is going into your stomach!

Here are a few tips to help you have a healthy holiday:

1. Make a list of why you started working out, and read it before going to social events over the holidays. Keep your goals in mind.
2. It’s okay to say no to all the food pushers! You don’t have to try everyone’s “famous recipe."
3. Exercise over the holidays. Be flexible; your usual workout times may not be feasible on certain days, especially when so many parties and get-togethers are happening. Instead of skipping your normal workout time altogether, try to fit it somewhere else in your schedule. (Twenty minutes may be all you can get in one day.)
4. Make exercise a fun family event! Take a trip to Stone Mountain, go for a walk in the park, etc.
5. When you’re crunched for time, utilize HIT style training: Sprint for 30 seconds, walk three minutes and repeat, OR pick three of your favorite moves, do each for 50 seconds with a 10-second rest between each and repeat.
6. Keep up the November Challenge: 15 pushups, 15 bicycle crunches, 15 lunges and repeat each three times.

Give Thanks to the Lord, for he is good; his love endures forever. Psalm 107:1

Here are a few of my favorite holiday recipes:

The Roasted "Brined Turkey"

Fire & Flavor's Apple Sage Brine infuses your bird with delicious holiday flavors like dried apples, cranberries, sage and other holiday herbs. Apple Sage Brine and Herb Brine are my favorites, and I have used them the past four years! This ready-made brine mix is for those busy cooks that don't have time to mix their own and is so juicy and flavorful!

I place my turkey in a brining bag (large, leak-proof zipper-top bag), which you can purchase at stores like Whole Foods Market, Bed Bath & Beyond or turkeyperfect.com.

Serve a brined turkey at your holiday table this year, and I can assure you that your guests will keep coming back for more!

Simple Cranberry Sauce

Skip canned and complicated preparations of cranberries. This quick low-sugar recipe lets the flavors of the fruit shine while doing a favor for your waistline.

Ingredients:

• 2 cups organic fresh raw cranberries
• 2 organic oranges or tangerines (especially important that they're organic, since you are
• 1/2 cup sugar (or to taste--depending on how tart or sweet you want it)

Directions:

1. Rinse the cranberries and put them into a food processor or blender.
2. Squeeze the juice out of one of the oranges and add it to the cranberries.
3. Cut the other orange up into bits, skin and all. Cut off the ends or any ugly bits, and add that in as well. Grind the mixture into rough bits. (Don't make it too smooth.)
4. Pour the mix into a bowl. Add the sugar and stir.
5. Let the mixture rest in the refrigerator for at least 24 hours. (That’s how long it takes for the sugar to do its job, so don’t taste for sweetness until then.)
6. Serve it cold and in a pretty bowl.

Green Beans with Pomegranates and Toasted Walnuts

Ingredients

• 1/2 cup walnuts
• 1 pomegranate, seeds only
• 1 1/2 pound green beans (haricots verts or traditional green beans). Fresh is preferred, but frozen green beans work great too.

Vinaigrette Dressing

• 2 tablespoons flax oil, or olive oil
• 2 tablespoons coconut vinegar or apple cider vinegar
• 1 tablespoon shallot, finely chopped or 1-2 teaspoons onion
• 1 teaspoon dijon mustard
• 1/2 teaspoon sea salt
• 1/4 teaspoon pepper

Directions

1. To toast walnuts, heat a saute pan over medium heat and add walnuts. Set timer for three minutes. After three minutes, stir and watch until crisp and fragrant. This takes about seven minutes total. Transfer to a bowl so they do not continue to cook.
2. Seed pomegranate.
3. Rinse green beans. Take a small handful and align the ends by tapping them on the cutting board. Cut the tips off all at once and repeat to the opposite end. Do this until all beans are completed. Do not cut beans into pieces; this will make them mushy once cooked.
4. Pour 2-3 inches of purified water into a pot with steamer. Once the water is at a rapid boil, turn the heat to medium, add beans and cover. Steam 5-6 minutes until bright green and tender-crisp. Don’t overcook.
5. In a two-cup glass measuring cup or medium bowl, combine the oil, vinegar, shallot, mustard, salt and pepper. Whisk until oil is incorporated well. Toss the beans with vinaigrette. Store in the refrigerator until ready to serve. Just before serving, sprinkle the salad with pomegranate seeds and toasted walnuts.

Roasted Sweet Potatoes with Raisins, Shallots and Pecans

I know the raisins sounds strange in this, and I am NOT a raisin fan, but the combination of the sweet potatoes with the raisins and maple syrup is just perfect!

Ingredients:

• 5 sweet potatoes, peeled and cubed
• 4 tablespoons Olive Oil
• 3 tablespoons Balsamic Vinegar
• 1/2 cup raisins
• 1 cup shallots, finely chopped
•  2 tablespoons butter
• 1/2 cup pecans, chopped
• 1/2 cup maple syrup
• Salt and pepper to taste

Directions:

1. Preheat oven to 350 degrees.
2. Toss sweet potatoes with olive oil, balsamic vinegar, salt and pepper, raisins and shallots.
3. Spread sweet potatoes in a single layer in a 9x13 inch baking dish.
4. In a skillet over medium heat, melt butter.
5. Add pecans and stir until fragrant, about three minutes.
6. Add maple syrup and stir until most of the liquid has been absorbed, about three minutes.
7. Top potatoes with pecans, cover with aluminum foil and bake in preheated oven 50-60 minutes or until potatoes are tender.

Warm Up This Winter With Soup!

Since today is so cold and dreary, I have to share one of my favorite winter staples that is sure to warm you up on this freezing election day. You probably already know what I’m talking about: SOUP! Here’s something that both scientists and grandmothers can agree on: From helping you lose weight to warming you up from the inside out to boosting your immunity, soup is a winter staple that you shouldn’t be without!

Soups have to be one of my favorite meals. They are easy to make and digest, low on calories, relatively inexpensive to make, and can even aid in illness. They are also filled with fiber, nutrients, and vitamins and have high water content, so they’re perfect for weight loss success.

Back in the day, the benefits of soup were not only to heal the sick but to maintain health. Life today has become so fast paced that many of us don’t make the time or perhaps no one has every showed us how easy it is to make a fresh pot of soup. I would love you to take some time to bring homemade soup and broth back into your family’s every day diets because of the amazing health benefits.

Can You Really Lose Weight by Eating Homemade Soups?

Yes!!! Eating a bowl of soup as an appetizer is a great way to cut down on the calories. It leaves you feeling full before your main course so you eat less of the heavier, more calorie-filled foods.

What could make a healthy soup even healthier?

When making vegetable or legume soups, substitute homemade broth instead of adding water. Here’s why:

True broths are much more rich in vitamins and minerals. Bone broth in particular is an incredible tonic for bone health and the prevention of osteoporosis.  Soups also help your immune system. Your immune system needs a lot of minerals to function properly, and the typical diet does not always hit the mark. When you slowly simmer foods over low heat, you gently leach out the energetic and therapeutic properties of the foods, therefore preserving the nutritional value. Keep in mind that boiling can destroy half of the vitamins found in vegetables, so cook soup over a low heat.

Eating soup seems easy enough for us grownups, but many parents ask the important question, “How I can get my kids to eat soup?”

Get the kids to just try three polite bites as an appetizer, or give them some crackers to dip into the soup! Most kids love to dip!

Here are my three favorite soups for the fall and winter. Try them and let me know what you think!

Cleansing Vegetable Soup

• 2 cans of organic stewed tomatoes
• 3 plus large green onions
• 1 large can of organic low sodium beef broth
• 1 teaspoon dried basil
• 4 teaspoons garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon kosher salt
• 1 bunch of celery
• 1 package of frozen green beans ( or 2 cups fresh green beans)
• 2-4  lbs. Carrots ( I love to add in TONS of carrots)
• 2 Green Peppers

Season with salt, pepper curry, parsley (if desired) or bouillon, and hot or Worcestershire sauce. Cut veggies in small to medium pieces. Cover with water. Boil fast for 10 minutes. Reduce to simmer and continue to cook until veggies are tender.

Roasted Carrot Soup

• 6 to 8 large carrots (about 1 3/4 pounds)
• 1/4 cup olive oil
• 1 tsp Salt
• 6 cups vegetable stock (good quality, not too high in sodium)
• 1 piece ginger, an inch long, peeled
• 1 sprig thyme, plus more for garnish
• 1/2 large sweet onion
• 2 large garlic cloves, chopped
• Freshly ground black pepper

Peel and cut the carrots into 1/2-inch rounds. On a rimmed baking sheet, toss the carrots with 2 tablespoons of the olive oil and sprinkle generously with salt. Set an oven rack 6 to 8 inches from the heat source and turn on the broiler. Broil the carrots until they brown and soften, turning them over with a spatula every 5 minutes or so; this should take 15 to 20 minutes.

1. Meanwhile, bring the stock to a boil, add the ginger and the sprig of thyme and simmer gently for 15 minutes.
2. Put the onion in a medium stock pot with the remaining olive oil. Brown the onion over medium heat, stirring frequently. Add the garlic, and then add the carrots.
3. Remove the ginger and thyme from the stock and add the stock to the pot with the onions and carrots. Bring to boil and simmer for 5 to 10 minutes, until the carrots are soft enough to puree.
4. Use an immersion or a standard blender to puree the mixture until smooth. If the soup seems too thick, add more stock or water and reheat gently. Add salt and pepper to taste. To serve, garnish with chopped fresh thyme.

Roasted Cauliflower Soup

(Taken from Southern My Way by Gena Knox)

• 1 (2lb) head cauliflower (cut into florets)
• 4 cloves garlic, unpeeled
• 1 tablespoon olive oil
• ½ tsp salt
• 4 cups chicken stock
• Parmesan cheese shavings and olive oil for garnish

First Preheat oven to 450F. Toss cauliflower with garlic and oil and salt and spread on rimmed, lightly greased baking sheet. Roast cauliflower until tender and beginning to brown, about 18 minutes.

Next, remove garlic from pan, transfer cauliflower to a stockpot, and add stock. Gently peel skins from garlic and discard. Ad peeled garlic cloves to soup. Bring to a boil, reduce heat, and simmer for 10 minutes. Puree soup with a soup emulsifier or blender. Return soup to pot over low heat and season with freshly ground pepper.

Last, ladle soup into 4 bowls, drizzle with olive oil, and top with cracked pepper and cheese shavings.

How much protein do I need?

Picture courtesy of liftedathletics.com

I have had a lot of questions the past few weeks on how much protien needs to be consumed each day. Let’s learn about protein and the best sources!

• 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.

How much protein is enough?

• Adults in the U.S. are encouraged to get 10% to 35% of their day's calories from protein foods. That's about 46 grams of protein for women and 56 grams of protein for men.
• Many nutritionists advise eating 1.1 g to 1.2 g of protein daily for every 2.2 pounds of body weight.  (Take your body weight and divide by 2.2 then multiply that number times 1.2.)
• Many of us do get about 70 grams daily, but we tend to eat the majority of it at dinner, and our body can use only 15 g to 30 g at a time to build and repair tissue. The rest is burned for energy or, too often, stored as fat.

How do I get enough protein?

It's not hard to get this amount if you eat two to three servings of protein-rich foods through out the day.

• A small 3-ounce piece of meat has about 21 grams of protein. A typical 8-ounce piece of meat could have over 50 grams of protein.
• One 8-ounce container of yogurt has about 11 grams of protein.
• One cup of milk has 8 grams of protein.
• One cup of dry beans has about 16 grams of protein.

What are the best sources of protein?

• Lean animal sources include red meat with less marbling, poultry without skin, nonfat or low-fat dairy products, and fish.
• Most people benefit from eating less processed protein, such as bacon, hot dogs, and lunch meats, and are better off eating beans and fish a few times a week.
• From black beans and garbanzos to lentils and split peas, plant proteins can be used in soups, chili, spreads, and Mexican dishes. As for whole grains, three protein-rich grains are quinoa, spelt, and farro.
• Unlike animal protein, most plant-based proteins are "incomplete," meaning they lack some amino acid building blocks. By combining plant proteins, such as rice and beans or hummus on pita bread, they become "complete" with all the essential amino acids found in animal protein.

People With Special Protein Needs

Not everyone needs the same amount of protein. Here are six groups who need to pay more attention to their protein requirements.

• Pregnant and breastfeeding women.  Pregnant women need about 10 more grams of protein than they did before. Nursing women need 20 grams more protein a day than they did before pregnancy to support milk production.
• Athletes. Most sports involve physically breaking down muscle during the activity and repairing it afterward. So the protein needs of active people are influenced by the length, frequency, and intensity of their workouts. Endurance athletes such as marathoners need about 50% more protein than a sedentary person. Body Builders might need twice as much protein as a sedentary person.
• Dieters. When shedding pounds sensibly, the goal is to lose body fat but maintain lean muscle mass. Protein helps you do that. Protein foods tend to be more filling, so they delay hunger, making it easier to stick with your weight-loss program. Just keep an eye on the calories and portion sizes of your protein choices when including them in meals and snacks.

Tips for Not Going Overboard With Protein

• Protein servings of meat, poultry, or fish, should be the size and thickness of the palm of your hand.
• To look at it another way, protein should take up no more than one-third of your plate at meals, whether it's in a form you can drink or chew. Try to include small amounts of protein foods at every meal to spread your intake evenly throughout the day.

Do protein powders work, and do I need them?

Yes! Protien powders contain the building blocks of muscle (amino acids). However, protein powders and supplements should be used to supplement your diet and training routine. They should not be thought of as a quick/easy way to gain muscle. Also, not all proteins are created equal – try to avoid ones with long lists of chemicals/artificial sweeteners. On the label, look for the word “isolates” vs. “concentrates”. Isolates are proteins in the purest form, but concentrates are often used instead because they are less expensive to produce.

Protein Bars

I looked into some protein bars and here is what I found:

Let me know if you have found a better protein bar!

Healthy Makeover: Pumpkin Bread

Try a delicious treat that the whole family will enjoy - Healthy Pumpkin Bread! This fall favorite is perfect for breakfast or an afternoon snack and is packed with Vitamin A. I can't wait to hear how yours turns out!

From Good Housekeeping

Treat family and friends to our slimmed-down quick bread. Gone are the traditional version's 3 grams of saturated fat and all the cholesterol (thanks to egg whites and a blend of low-fat yogurt and canola oil). No one will suspect you've tinkered — a slice is that good!

Nutritional Information (per serving)

Calories	140
Total Fat	4g
Saturated Fat	0
Cholesterol	0
Sodium	165mg
Total Carbohydrate	25g
Dietary Fiber	1g
Sugars	1g
Protein	2g
Calcium	--

Serves: 16

Yields: 1 loaf

Total Time: 1 hr 10 min

Prep Time: 20 min

Oven Temp: 350

Ingredients

• 1 cup(s) (packed) light brown sugar
• 2 large egg whites
• 1 cup(s) pure pumpkin (not pumpkin pie mix)
• .25 cup(s) canola oil (I substituted coconut oil)
• .333 cup(s) low-fat plain yogurt (I used 2% organic greek yogurt)
• 1 teaspoon(s) vanilla extract
• 1 cup(s) all-purpose flour
• .75 cup(s) whole wheat flour
• 1.5 teaspoon(s) baking powder
• 1 teaspoon(s) ground cinnamon
• .5 teaspoon(s) ground nutmeg
• .5 teaspoon(s) baking soda
• .5 teaspoon(s) salt

---

Directions

1. Preheat oven to 350 degrees F. Spray 8 1/2" by 4 1/2" metal loaf pan with nonstick cooking spray with flour.
2. In large bowl, with wire whisk, combine brown sugar and egg whites. Add pumpkin, oil, yogurt, and vanilla extract; stir to combine.
3. In medium bowl, combine all-purpose flour, whole wheat flour, baking powder, cinnamon, nutmeg, baking soda, and salt. Add flour mixture to pumpkin mixture; stir until just combined. Do not overmix.
4. Pour batter into prepared pan. Bake 45 to 50 minutes or until toothpick inserted in center of loaf comes out clean. Cool in pan 10 minutes. Invert pumpkin bread onto wire rack; cool completely.

Menu Planning

Hi friends! I am sending out this blog in hopes to inspire you for the upcoming week! I know grocery shopping is not at its best on Sundays, but for our family, it is the only way to start my week feeling organized and ahead of the game.

Try to sit down today and plan out your menu. Get a small spiral bound notebook, and write out breakfast, lunch and dinner for all five days. (I give myself the weekends off!)  Keep the “Menu Planner Notebook” in your kitchen drawer closest to the fridge. Menu planning is a great way to make sure you're eating a balanced diet and meeting your nutritional needs. And, as every frugal cook knows, it can save you time and money!

So start a new trend today - A WEEKLY MENU PLAN! You will save time, energy and money and eat healthier!  Make a goal to plan out your menu for the month of October, and just see how much better and organized you feel!

Let me know how the planning goes!

Here are great websites to help with menu planning:

http://simplemom.net/how-to-menu-plan/.

http://blog.superhealthykids.com/healthy-meal-plans/

Print this out to start planning your weekly menu!

Click here to view a sample weekly menu!

Carrot Juice

After you have planned your menu, you have to try my nutritious item of the week: carrot juice! Add this to your grocery list, PLEASE!  Odwalla Carrot juice is my favorite to date. Drink it COLD over ice. It’s such a great way to get in some extra veggies as a mid-morning super healthy snack!

Many people consider drinking carrot juice one of the healthiest lifestyle choices possible!  Carrot juice is known for beta carotene which gives the body Vitamin A, B Vitamins, Vitamin E and many minerals. The health benefits of drinking carrot juice are thought to be good prenatal health, eyesight, bones and teeth, liver and nails, skin and hair as well as helping in cancer prevention.

Carrot juice is thought to reduce the risks of many different types of cancer including skin and breast cancer. The cancer-fighting properties of carrot juice are often thought to be excellent due to the high amounts of beta carotene. Beta carotene changes to Vitamin A in the body. Studies have connected Vitamin A with cancer prevention by its antioxidant properties that help eliminate cancer-causing free radicals in the body.

Drinking carrot juice is thought to be extremely beneficial for the liver due to Vitamin A's cleansing effects. Vitamin A reduces bile and fat in the liver. However, for the liver to reap the maximum benefits of Vitamin A, it is said that drinking carrot juice needs be done regularly rather than occasionally. The liver can store Vitamin A.

Drinking carrot juice, as well as eating carrots, is thought to be especially beneficial for prenatal health. Beta-carotene that forms into Vitamin A is said to be very healthy for both mother and child. Some studies have shown that when babies drink both milk and carrot juice they get the best possible amount of Vitamin A.

The darker the color of the carrot, the more carotene it contains. Many people find the taste of carrot juice enjoyable and surprisingly sweet. Carrot juice does have a high concentration of natural sugar, so those with diabetes should consult their doctor as to how much they can drink. Drinking carrot juice is also thought to be good for reproductive health due to the Vitamin E content.

Emotional Eating

Hi friends!

Ever notice how stress makes you hungry? It’s not just in your mind. When stress is chronic, as it so often is in our chaotic, fast-paced world, it leads to high levels of the stress hormone, cortisol. Cortisol triggers cravings for salty, sweet, and high-fat foods—foods that give you a burst of energy and pleasure. The more uncontrolled stress in your life, the more likely you are to turn to food for emotional relief. There is a true difference between emotional hunger and physical hunger!

Emotional eating is the practice of consuming large quantities of food - usually "comfort" or junk foods - in response to feelings instead of hunger. Experts estimate that 75 percent of overeating is caused by emotions.

One study found that happy people seem to want to eat things like pizza, sad people prefer ice cream and cookies and bored people crave salty, crunchy things, such as chips. Researchers also found that guys seem to prefer hot, homemade comfort meals, like steaks and casseroles; girls go for chocolate and ice cream.”

Does no one take comfort in carrots and celery sticks? Researchers are looking into that, too. What they're finding is that high-fat foods, like ice cream, may activate certain chemicals in the body that create a sense of contentment and fulfillment. This almost addictive quality may actually make you reach for these foods again when feeling upset. A recent study found that people who were sleep deprived tended to overeat. In fact, compared with people who got to sleep as much as they wanted, those who were rousted out of bed too early ate 550 additional calories every day.

10 Tips on How To Help With Emotional Eating:

1. Comfort or reward yourself/members of your family with something other than food (creating habits like that can be hard to break later)
2. Identify your emotion (if it’s not hunger):

• Stressed? Try getting some exercise (running, walking the dog, playing with the kids)
• Anxious? Make a “to do” list of everything you need to get done and get started!
• Bored? Make plans with a friend, read a book, watch a movie

3.  Before you eat, stop and think:

• “Am I actually hungry or am I feeling something else?” (stress, boredom, sadness, happiness)
• “Will eating this solve the problem” as in, if you are hungry, the feeling of hunger will go away after you eat, but if you are stressed  you will probably still be stressed after you eat and may even feel guilty

4.  Don’t follow “fad diets” – cutting out certain foods/food groups may  cause you to overeat later during emotional times. It’s okay to have a treat, but know when to stop.

5.  Make a list of all your cravings during the week. At the end of the week, if you are still craving something, try to find a healthy alternative or get a single of that item (For example, frozen yogurt instead of ice cream or just buying a single cupcake so you don’t have extras lying around the house).

6.  Don’t eat by the pantry/in bed/in front of the TV – these are places we tend to keep reaching for things without thinking about how much we are consuming.

7.  Check out the serving size before you start snacking – just knowing that that box of cookies you’re about to reach for goes by a serving of only 2 cookies may help deter you from eating a whole box

8.  Take the foods you tend to emotionally eat and put some in pre-portioned servings. This way if you do reach for it you will only eat the serving size, not an unreasonable amount.

9.  Before you eat, drink a glass of water (some feelings of “hunger” actually come from just being dehydrated).

10.  DON’T GRAZE – track/plan what you are going to eat throughout the day. You can also track what you’re feeling throughout the day to find specific patterns in your emotional eating habits (do you always eat right when you get home from work or late at night before bed when you’re tired?). This will help you see how your eating habits and feelings relate.

CHECK OUT SOME OF MY FAVORITE MEALS BELOW!

Make a meal plan on Sunday and stick with it throughout the week!!! 

Some of My Favorite Snacks to Fuel Your Body for Success

FROZEN PEANUT BUTTER BANANA

(Add a chocolate chip to the top for extra kiddo happiness)

HEALTHY TRAIL MIX

Quinoa - The Super Grain!

One of my favorite grains that I get a lot of questions about: QUINOA! Here are some of my favorite recipes and amazing facts about this super grain... 

Photo courtesy of www.thekitchn.com

History

Over 5000 years ago, the Incas cultivated the grain-like seed quinoa as one of their staple crops. Since then, science has shown that this humble "grain" is actually a super food! Quinoa is full of phytonutrients, antioxidants, and can even help balance your blood sugar. As a result, people everywhere are discovering the benefits of quinoa - a delicious whole "grain" that is easy to digest, full of high quality protein and fiber, and can form the basis for delicious Body Ecology meals.

Health

Quinoa (pronounced keen-wah) is not a grain; it is actually a seed and related to the spinach family. When cooked, quinoa is light, fluffy, slightly crunchy, and subtly flavored. It actually cooks and tastes like a grain, making it an excellent replacement for grains that are difficult to digest.

However, its flavor is only part of why quinoa is such an amazing "super grain." Some of the nutrients in quinoa include:

• Complete protein. Quinoa contains all 9 essential amino acids that are required by the body as building blocks for muscles.
• Magnesium. This helps relax your muscles and blood vessels and effects blood pressure. Quinoa contains high levels of this vital nutrient.
• Fiber. Quinoa is a wonderful way to ensure that you consume valuable fiber that eases elimination and tones your colon.
• Manganese and copper. Quinoa is a good source of these minerals that act as antioxidants in your body to get rid of dangerous cancer and disease-causing substances.

Compared to other grains, quinoa is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc than wheat, barley, or corn. Studies have shown that quinoa has documented health benefits too!

Quinoa, in its whole grain form, may be effective in preventing and treating these conditions:

• Artherosclerosis
• Breast cancer
• Diabetes
• Insulin resistance

Researchers attribute the health benefits of quinoa to its complete nutritional makeup. Quinoa is close to one of the most complete foods in nature because it contains amino acids, enzymes, vitamins and minerals, fiber, antioxidants, and phytonutrients.

 Helpings

1. Breakfast Quinoa (from The Feed Zone Cookbook)

Ingredients

• 2 cups low-fat milk (or almond milk), plus more for serving
• 1 cup quinoa, rinsed
• 3 tablespoons light-brown sugar (or honey), plus more for serving
• 1/8 teaspoon ground cinnamon, plus more for serving
• 1 cup (1/2 pint) fresh blueberries, plus more for serving

Directions

• Bring milk to a boil in a small saucepan. Add quinoa, and return to a boil. Reduce heat to low, and simmer, covered, until three-quarters of the milk has been absorbed, about 15 minutes.
• Stir in sugar and cinnamon. Cook, covered, until almost all the milk has been absorbed, about 8 minutes. Stir in blueberries, and cook for 30 seconds. Serve with additional milk, sugar, cinnamon, and blueberries

2. "Dinner Bells" Recipe (from Family Fun Magazine)

Ingredients

• 5 medium red or orange bell peppers
• 1 lb. lean ground turkey
• 1 cup chopped onion
• 2 1/2 tsp. dried Italian seasoning
• 2 cloves garlic, minced
• 1/2 tsp. salt
• 1 1/2 cups cooked quinoa
• 1 jar (25 oz.) marinara sauce
• 1/2 cup water

Directions

• Cut off tops of peppers. Clean out completely and discard seeds. Place peppers upright in a 4-6 quart crock pot.
• Combine turkey, onion, Italian seasoning, garlic and salt. Stir in rice (or Quinoa). Spoon into peppers.
• Pour most of the marinara sauce over peppers. Add water to remaining sauce in jar. Cover jar and shake. Pour over peppers.
• Cover and cook on low-heat setting for 6 hours or on high-heat setting for 4 hours.
• Transfer peppers to serving plates. Spoon sauce over top. Let stand for 5 minutes

 

White Chicken Chili

Ingredients

• 1 32-ounce box chicken stock(organic)
• 3 cans white beans, left undrained  (use all different types to add variety)
• 5 cups cooked chicken (rotisserie or boiled)
• 1 16-ounce jar salsa(use fresh salsa-- this the key)
• 1 8-ounce block pepper jack cheese, grated
• 2 teaspoon ground cumin
• 2 cloves garlic, minced
• Black or white pepper to taste
• 1/2 cup finely crushed corn chips (optional, if you like your chili thicker)
• Sour cream, for garnish

Yields: 6 servings

Preparation

Place all ingredients except the corn chips in a crockpot. Cook on high until the cheese is melted.

Chili may also be cooked on the stovetop over medium-high heat until cheese is melted.

When the chili is ready, add the crushed corn chips, if using, and simmer for 10 minutes to thicken. Garnish with more chips, cheese and/or sour cream and serve.

Peanut Butter Banana Oat Breakfast Cookies with Carob/Chocolate Chips

Prep Time 15 Minutes Cook Time 30 Minutes

Servings 16

Difficulty Easy

Ingredients

• 2 whole Ripe Bananas, Mashed Until Creamy
• ⅓ cups Peanut Butter, Creamy Or Chunky
• ⅔ cups Unsweetened Applesauce
• ¼ cups Vanilla Whey Protein Powder
• 1 teaspoon Vanilla Extract
• 1 teaspoon Butter Extract, Optional
• 1-½ cup Quick Oatmeal, Uncooked
• ¼ cups Chopped Peanuts
• ¼ cups Carob Chips Or Chocolate Chips, Optional

Preparation Instructions

Preheat heat oven to 350ºF.

In a large bowl, mix mashed banana and peanut butter until completely combined. Then add in the applesauce, vanilla protein powder and vanilla and butter extracts. Mix again until completely combined.

Add in the oatmeal and nuts to the banana mixture and combine. (Add the optional carob/chocolate chips at this time if you want them mixed throughout.)

Let dough rest for 10 minutes.

Drop cookie dough, by spoonfuls, onto a parchment paper lined cookie sheet and flatten cookies into circles, about a 1/3″ thick. (If you want the optional carob/chocolate chips on the top of the cookies, push them into the cookies now.)

Bake cookies approximately 30 minutes, or until golden brown and done. Remove from oven and let rest on cookie sheet for 5 minutes, then move to cooling rack. (If you want the traditional fork tine marks on the cookies, use a pizza cutter or sharp knife to score the tops of the cookies while they’re still warm.)

When cookies are completely cool, store in a covered container. Enjoy!

Find this recipe as well as many other yummy ones here!

Farro with Feta Cucumbers & Sundried Tomatoes

This salad combines farro with Mediterranean ingredients such as cucumbers, lemon juice, feta and mint for a delicious salad you can enjoy as a side dish, or even for lunch! This would be perfect to bring to a potluck or BBQ this Memorial Day weekend!

I'm in love with farro these days and I have been having so much fun cooking with it lately. Farro is an ancient Italian grain that has been rediscovered and is becoming quite popular in the US and throughout Europe. It's a great source of fiber, protein and iron, with a nutty flavor and chewy texture. It's wonderful in salads, side dishes and even soups. The pearled variety is as easy to cook as boiling pasta, takes only about 15-20 minutes.

Here in New York I can easily find farro in any natural foods market but I realize some of you may not be as lucky, so if you can't find farro where you live you could use barley, quinoa, whole wheat couscous or even whole grain elbow macaroni in it's place. If farro is available near you, I highly encourage you to try it!!

Farro with Feta, Cucumbers and Sun-dried Tomatoes
Skinnytaste.com

Servings: 4 • Serving Size: 1 cup • Old Points: 3 pts • Points+: 4 pts
Calories: 241 • Fat: 6.5 g • Protein: 9.1 g • Carb: 39.1 g • Fiber: 5.8 g • Sugar: 1.9 g
Sodium: 177.3 mg (without salt)

Ingredients:

• 1 cup uncooked pearled farro
• 2 tbsp minced red onion
• 1/4 cup minced sun-dried tomatoes
• 1/4 cup fresh grated feta
• 2/3 cup finely chopped cucumber, seeds removed
• 1/4 cup finely chopped bell pepper
• 1 tbsp fresh lemon juice
• 1 tbsp olive oil
• 1 tbsp finely chopped mint or parsley
• kosher salt and fresh cracked pepper to taste
  Directions:

  Cook farro in salted water according to package directions until al dente, about 15-20 minutes. Drain and let cool.

Find this recipe and many delicious others at Gina's Skinny Recipes!

Some of My Favorite Smoothies!

 Blueberry almond smoothie – HIGH IN PROTIEN

This is great for breakfast or mini-meal, especially on the run!

1 C blueberries 2/3 C plain nonfat yogurt (OR GREEK) 1/2 serving protein powder (I like SF whey) 1/4 cup nonfat milk 1 T slivered almonds 2 t ground flax seeds 1 t almond (OR VANILLA) extract

Green Machine.  Here’s the recipe, which yields about 12 ounces:

• 1 granny smith apple (preferably organic), cut into big pieces or one pear
• 2 cups of kale (pull leaves from two stalks to make two cups) or 2 cups spinach
• 1 lime (juiced or remove the seeds and add the flesh, too) or one lemon
• 1 small handful of cilantro (pull the leaves from the stalks)
• 1/2 cup orange juice
• 2 teaspoons ginger (mine came from a jar but you can grate fresh ginger instead)
• ½ cup yogurt

The citrus, cilantro and ginger give the smoothie a refreshing zing. I’ve been using my food processor to blend the ingredients, but I’m going to give my blender another shot. I want to blend in some ice and maybe a frozen banana.

Based on rough calculations, the smoothie comes in at about 200 calories, with 11 grams of fiber, 6 grams of protein, over 700% of the Vitamin A and 260% of the Vitamin C you need for a day, and a long list of other vitamins.

All Around Good Smoothie

• 1/2 cup nonfat milk
• 1/2 cup fat-free plain yogurt
• 1/2 frozen banana, peeled and chopped
• 2 tablespoons powdered protein supplement
• 1 1/2 tablespoons flax seed
• 1 teaspoon honey
• 1/2 cup frozen strawberries

Favorite Smoothie for 2012

Super Green Smoothie:

1 cup almond milk

1 cup strawberries or blueberries

1 cup spinach (surprise!! it blend beautifully)

1 frozen banana

1 tsp ground flax seed

1 scoop protein powder

*(may need a dash of honey)- your preference

 ***Always add crushed ice (about 1 cup) to all your smoothies!!!!