Full. At Last.

Behold the Mighty Avacado!

2010-08-18T03:09:00.001-06:00

OK, folks, our very own Chimmy has an avocado lover's dream dish to share with us. She likes to think of it as an alternative to potato salad. It's certainly a great way to include the many nutritional benefits of this fruit and a delicious alternative to guacamole.

Try it and let us know what you think!

Avacado Salad

Ingredients:

4 granny smith apples, cubed
4 celery sticks, chopped/cubed
4 avocado, cubed
2 hard boiled eggs (or more), cubed-like :)
1/2 lemon, cut into two wedges
pine nuts (optional)
salt
black pepper

Directions:

Combine apples and celery; squeeze one of the lemon wedges (helps keep apples from going brown and adds zing)

Toss in avocado and hard boiled eggs

Squeeze in second lemon wedge

Add salt and pepper to taste

Sprinkle with pine nuts and serve

I change it up sometimes adding dried fruits (dates) or sprinkle some Gorgonzola cheese and use walnuts instead of pine nuts... have fun with it! You can also serve on a bed of greens. I liked it best with watercress and Boston lettuce.

And, of course, I also add however much avocado my heart desires!

--------------------

Thank you Chimmy!

And, if you want ten compelling reasons to eat avacadoes, other than because they are yummy, here you go:

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

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

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

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

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

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

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

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

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

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

Coffee "Grounds"

2010-08-04T05:00:00.001-06:00

Today’s post is a little different. No recipe. Don't be mad, k?

I do, however, have a “gardening” tip that I thought you all might find useful. If you are not a gardener, it’s okay. Don’t delete me yet.

If you drink the java, you may like this.

If you have a garden, or a lawn, or plants, you may like this.

If you want to lessen your trash load a tad, you may like this.

If you like things that are easy, you are in the right place!

Here it is:

Put a container next to your coffee maker and instead of throwing your coffee grounds into the trash, put them in this container. Every few days, add water to the grounds. Then, sprinkle them directly on your lawn, in your garden, or in your potted plants.

Coffee grounds are rich in nitrogen; in fact, they are approximately 1.45% nitrogen. They also contain magnesium, calcium, potassium, and other trace minerals. (About.com coming in handy, as always.)

Sorry to veer from the usual, friends, but I was so excited to learn this tip a couple weeks ago, I just had to share it, especially knowing how many of you drink coffee. See, I’m FINALLY starting my compost bin when I get back from vacation. (This is after three years of deciding I wanted one. I tend to really drag “projects” out.) And, I learned this in the process of getting ready. I figure it one small step in the right direction, yes?

Thanks for letting me share!

Jeannie

The Sweetness of Summer

2010-08-03T05:00:00.001-06:00

Summertime. Fresh berries. Synonymous, no?

One of the foods I look forward to the most in the summer is berries. Blueberries, blackberries, raspberries and strawberries..mmmm! And Henry is the same. He can eat a pint of blueberries in one sitting – not kidding.

Last week, I took Henry and Olive strawberry picking. Check out our stash!

Quite impressive, no? (By the way, this doesn’t include the basket that Henry ate while picking. Seriously, the kid is to be commended. )

Besides adding fresh berries to our morning smoothies and just picking them out of a bowl to eat plain, I wanted to share one of my new favorite strawberry recipes. This one is from Weelicious. If you haven’t swung by Weelicious before, you simply must.

Friends, meet Strawberry Muffins.

Strawberry Muffins (Makes 24-28 Mini Muffins)
-2 Cups All Purpose Flour

-3 Tsp Baking Powder

-1/2 Tsp Salt

-1 Large Egg (I use 1 tbsp of ground flaxseed mixed with three tbsp of water as a substitute.)

-3/4 Cup Milk (low fat or whole cow’s milk, almond, rice or soy milk will work) (I use soy milk.)

-1/4 Cup Vegetable or Canola Oil

-1/2 Cup Honey or Agave Nectar

-1 Tsp Vanilla Extract

-1 Tsp Lemon Zest

-1 1/2 Cups Strawberries, chopped

1. Preheat oven to 375 degrees.

2. In a bowl, combine the first 3 ingredients.

3. In a separate bowl, whisk egg and add milk, oil, honey, vanilla, and lemon zest and stir.

4. Using a standing mixer or hand mixer, slowly combine the dry ingredients with the wet until incorporated (try not to over mix the batter).

5. Add the strawberries to the batter and slowly combine.

6. Line or grease muffin tins and fill 2/3 of the way with batter.

7. Bake for 20 minutes or until toothpick tester comes out clean.

8. Cool and serve.

* If you want to make regular sized muffins, fill 12 muffin cups and bake for 25 minutes or until a toothpick comes out clean.

Enjoy!

Jeannie

Dangerous in the Kitchen

2010-08-02T05:00:00.003-06:00

Hi friends. I'm finishing up a project at work and getting ready for a big trip East. So, I've called in reinforcements, aka, friends who kick serious arse in the kitchen. Julie and I met in childbirth class three years ago. She's so healthy and active, it's sickening.....so I thought she would be the perfect person to inspire us and make our tummies grumble for some good eats! Everyone, meet Julie!

Hi, I’m Julie and I think it’s funny that I’m posting recipes. What’s even funnier to me is that I own a salsa company (eat, not dance) and I’m really not much of a cook (Jeannie, here. She's lying.). But, even though I’m dangerous in the kitchen, I enjoy being/eating healthy and really like what I’ve seen on this blog, so what the heck, right?

So, I should be giving someone out there credit for this recipe but now I don’t remember which

website I found it on. So, this is a creative, yummy recipe from someone other than me.

Sweet Quinoa Salad (Sorry to interrupt again, but Julie brought this to my house this weekend and it was DELISH!!!!)

1 c. apple juice
1 c. water
1 c. quinoa
3/4 t cinnamon
2 medium apples, diced
1 c. sliced celery
1/2 c. dried cherries or cranberries (I used cherries)
1 T olive oil
1/4 t salt
1/2 lemon

Combine juice, water, quinoa and cinnamon in a pot. Bring to a boil, reduce heat, cover and simmer 20 minutes. Refrigerate 1 hour. Toss with remaining ingredients.

I made this to serve the next day so I tossed the apple pieces (to keep from browning) with most of the lemon juice first and then tossed everything else.

This turned out great and I think I’m going to have it for breakfast tomorrow!

Thanks, Julie!

Enjoy all!

Jeannie

Calling All Island Lovers

2010-07-23T05:00:00.000-06:00

This one comes from Erin. Neither of us has tried it yet, so who will be the first to provide a review? I can hear the waves crashing already!

Tropical Smoothie (from Natural Health Magazine):

1 cup frozen mango

1 cup frozen pineapple

1 cup frozen peaches

1.5 cups coconut water (See below for more info about this oh-so-good-for-you drink)

1 tablespoon lime juice

2 tablespoon agave nectar (Maybe not necessary with all that fruit? You could also add honey instead.)

Friends, meet Coconut Water: It's a good electrolyte replacement after workouts without the sugar and crap of sports drinks. Also, it's lower in calories and fat than coconut milk. Plus, it's a good source of MCFA (medium chain fatty acids), which are good for brain development. Aren't we all in need of a little brain developing? I just bought my first carton of coconut water this week...looking forward to giving it a try!

Surf's Up!

Cheers, Jean

The Soda Incident

2010-07-22T05:00:00.000-06:00

Hi folks,

Remember these posts?

Erin sent me this as a reminder awhile back. For your reading pleasure:

http://blisstree.com/eat/what-happens-to-your-body-after-you-drink-a-coke-every-day-for-a-long-time/

Speaking of, I hear Erin's dad is still soda free, correct Erin/Erin's dad? Three cheers for Dad, everyone!

Cheers, Jeannie

Bangkok Coconut Rice and Black Beans

2010-07-21T05:00:00.000-06:00

So, first and foremost, gambling is fun. Too fun, in fact. But, it’s the most fun when you are gambling with someone else’s money. Yep, love that. Unfortunately, that doesn’t mean you automatically come out ahead; it just makes going home a bit easier. So sad.

Anyway, onto a new tasty recipe.

Try this one on for size. It’s easy, light, and flavorful. And it makes a crapload, so make sure there’s room in the fridge for leftovers.

Bangkok Coconut Rice and Black Beans

(from The Complete Idiot’s Guide to Vegan Living)

If you’ve ever wonder who buys the Idiot’s series books, that would be me. Sometimes, I just need things to be easy, k?

Ingredients
4 cups filtered water
2 cups brown basmati or jasmine rice
2 tbsp ginger, peeled, and grated (I used ground)
1 tbsp garlic, minced
1 tsp sea salt
½ tsp freshly ground pepper
½ c canned coconut milk (I used lite)
Juice of 1 orange (equivalent to about 2 oz)
Juice of 2 limes (equivalent to 1-2 tbsp; I used two because I love the lime flavor)
1 tbsp toasted sesame oil
1 15-oz can black beans, drained and rinsed
½ c red bell pepper, seeds and ribs removed, and diced
½ c orange bell pepper, seeds and ribs removed, and diced
½ c green onions, thinly sliced
½ c chopped fresh cilantro
1/3 c sliced almonds

1. In a large saucepan, combine water, basmati rice, ginger, garlic, sea salt, and black pepper. Bring to a boil, cover, reduce heat to low, and simmer for 20 minutes or until all water is absorbed and tiny holes appear on top of rice. (Mile high folks, plan for 30 minutes.) Remove from heat, leave covered, and set aside for 10 minutes to allow rice to steam.

2. Transfer rice to a large bowl, and fluff with a fork to loosen grains. Add coconut milk, orange juice, lime juice, and toasted sesame oil; toss gently to combine. Add black beans, red bell pepper, orange bell pepper, green onions, cilantro, and almonds; gently fold to combine.

3. Serve plain or on a bed of chopped greens.

Idiot’s Variation: Chill rice mixture in the fridge for 1 hour or more and eat as a cold salad on a bed of chopped mixed greens.

Note: I reeeeally like rice cooked in coconut milk and was a little disappointed in how little coconut milk this recipe called for, so I added more to the mixture after it was all put together. In the future, I might half the amount of water and use more coconut milk to make up the difference. However, there is something to be said for adding coconut milk AFTER the rice has cooked in its liquid, so I would probably still add a little bit at the end.

PS: Check here to learn about the health benefits of coconut milk.

Overall, I really like this recipe and will definitely make it again. As an added bonus, your kitchen will smell like ginger for at least a couple hours. Mmmmm….Thanks Idiot’s!

Cheers, Jeannie

Gimme a face card!

2010-07-20T05:00:00.003-06:00

Hi friends,
I don’t have a recipe to share today because I was in Black Hawk late last night.

Gambling.

Details to follow.

But, I am trying a new recipe this afternoon. It involves coconut rice and black beans. Look in tomorrow for the recipe.

Cheers!
Jeannie

Veggie Meat

2010-07-19T05:00:00.004-06:00

No, not Vege-MITE – that’s Erin's job. I’m talking about vegetable meat…the Portobello mushroom!

I have always loved burgers and Portobello mushrooms. Problem is I never made a mushroom sandwich for myself before a year ago. That’s because I’ve always preferred to make myself a beef burger.

I started experimenting with those big mushrooms when I committed myself to eating healthier. And, I learned that not only is it super easy to grill/sauté a mushroom, but it is super delish! Plus, here’s the cool part, I don’t feel so heavy and weighed down as I would after eating a burger! Thus, this meal has become a staple in our house. (Not sure the kids have caught on yet, but there's hope.)

Plus, here are some fun facts about mushrooms:

1 medium Portobello mushroom contains more potassium than a banana.
Mushrooms are a rich source of riboflavin, niacin, and selenium. Selenium is an antioxidant that works with vitamin E to protect cells from the damaging effects of free radicals.
Research shows that people who swap out beef for a mushroom consumed 400 fewer calories.
Mushrooms contain 80-90% water and are very low in calories.
They have very little sodium and fat, and 8-10% of the dry weight is fiber.
Mushrooms are the only known vegetable that contains Vitamin D in edible form.
Mushrooms provide you with lean protein.
They are rich in calcium and iron.
Do you need anymore reasons to give mushrooms a try?

Whatcha need:

-1 full Portobello mushroom or 3-4 mushroom slices (Depends how your grocery store sells them.)
-1 whole grain hamburger bun
-A slice or two of roasted red peppers (drained and patted to remove excess liquid)
-A handful of greens (I like spinach or a spring mix)

Optional items:
-A spread (I often use Almond-Roasted Red Pepper Hummus.)
-A slice of mozzarella cheese (Despite my vegan tendencies, this is actually reeeeally yummy with it .)

Whatcha do:

1. Wash the mushroom and pull off the stem.
2. Brush both sides with ~1 tsp of olive oil.
3.

a. Saute in a lightly oiled pan on medium heat for about 5 minutes on each side. (You can tell that it’s done when it starts to feel “soft” and gets a bit darker in color.)

b. Grill on the BBQ for a similar amount of time. (This is pretty tasty.)

4. Put all of the above ingredients together to make a sandwich.

5. I’ve been known to add the following as sides:
a. Grilled corn on the cob
b. Green salad
c. Sweet potato fries
d. Apple slices

Tip: Chopped Portobello mushrooms also make a GREAT pizza topping!

What is your favorite way to eat Portobello mushrooms?

Cheers, Jeannie

PS: So sorry that I've been out of touch with you all. I have been working more than usual and we had family in town for almost two weeks. I hope I can get back in the game this week! Stay tuned.

Peach and Almond Smoothie....Well, Sorta

2010-06-25T05:00:00.001-06:00

My friend, Stephanie, sent me this recipe the other day and I tried it yesterday morning. I had to make some variations based on what I had on hand. Danny seemed to think it tasted like egg nog, but I didn't think so.

Overall, a good, healthy smoothie, but it wasn’t sweet enough for me. (Although, I did like the nutty flavor from the almonds - yum!) Maybe because of my substitutions? Try the original recipe and tell me what you think!

Ingredients
4 large dates, pitted and chopped
2 cups hemp, soy, or almond milk (I used soy)
2 tbsp Agave Nectar (I didn’t use this….maybe I should have for more sweetness)
¼ tsp vanilla
8-10 almonds, chopped
3 cups chopped fresh peaches (I had one small peach, so I added two large bananas)
1-2 ice cubes (I added more because I like to ensure that my smoothies are COLD)
¼ tsp nutmeg
I also added half of a large mango because I was worried that I wouldn’t have enough for all four of us. That may have messed with flavoring a bit. But, we ended up with four full glasses!

Blend and enjoy!
Cheers, Jeannie

Speaking of Avocados.......

2010-06-23T05:00:00.001-06:00

Okay, so I'm a little in love with avocados! This idea is similar to yesterday’s post, but with a slight twist.

Guacamole isn’t just for chip-dipping anymore. Try it as a sandwich filling and instead of an appetizer, you’ve got a meal!

Guacamole
Three ripe avocados
Three Roma tomatoes
Lemon juice
Salt and Pepper
Fresh cilantro
Red onion (optional for this recipe)

1. Spoon out the avocados (To make guacamole, you would mash the avocado, but cut into chunks for this one)
2. Dice tomatoes
3. One-two tbsp lemon juice
4. A dash of salt and pepper
5. A half handful of fresh cilantro, chopped (I strongly recommend adding this. In my opinion, it makes the recipe.)
6. A half handful of diced red onions (optional)

Mix it all together and spread it onto one slice of toast to make a sandwich. Add a slice of cheese for more flavor and texture. To round out the perfect summer-fresh lunch, add a bowl of fresh berries! Yum!

Cheers, Jeannie

Avocado Toast

2010-06-22T05:00:00.001-06:00

My friend, Stephanie, introduced me to this yummy snack. It’s perfect for fighting off those mid-afternoon/post-lunch hunger grumblings. Plus, there are several health benefits associated with avocado.

About 75% of an avocado's calories come from fat – stay with me, okay? Those are the “good fats." Avocados also have 60% more potassium than bananas. They are rich in B vitamins, as well as vitamin E and vitamin K. They have a high fiber content among fruits. And - as if it couldn’t get any better - it’s known to promote health skin and hair! (Thanks for the help, Wikipedia!)

Oh, and have I mentioned that this is one EASY recipe? Really, it couldn’t get any easier.

Ingredients
Two slices of whole grain bread, toasted
One ripe avocado (It’s ripe if it’s dark – no green showing on the skin, and soft to the touch)
Natural honey
Sea salt

Spread one half of avocado onto each slice of toast (it’ll be chunky)
Sprinkle some honey across each slice
Pinch of salt on each slice

Done!

Evening eating update: Sorry, friends. With a late evening date with hubby, a birthday dinner party, and a wedding this past weekend, I failed miserably. BUT, I ate some reeeeally good food. You understand, right? Starting again tonight.

Grazing: It's Not Just for Cows

2010-06-20T06:29:00.000-06:00

We know that one of the best ways to manage a healthy weight and sustain our energy throughout the day is by eating smaller meals more frequently. Grazing on healthy foods throughout the day stabilizes our blood sugar, keeps us satisfied and energizes us for whatever the day throws our way. It's the best way for us to eat but did you know it's also ideal for your toddler?

Being a picky eater is synonymous with being a toddler so how do you get your picky pint-sized person to eat a balanced diet? For starters we need to understand that toddlers are unlikely to sit still long enough to eat a full-blown feast. Snacking their way through the day is more compatible with their busy lifestyle and their tiny tummies.

Dr. Sears developed 17 tactics to tempt little taste buds and minimize mealtime hassles. When you get a chance read the article in its entirety, which also includes a list of wholesome, nutrient-dense foods that most toddlers enjoy.

The first tactic Dr Sears lists is to offer a nibble tray of healthy foods that your toddler can graze on throughout the day. I just purchased this one for the twins and they really love it. I put various fruits, vegetables and whole grain goodies in each compartment and plain yogurt and/or unsweetened applesauce in the dipping tray and then I let them go to town. Even my picky little peanut has been chowing down with her new tray. The tray, and assortment of foods I use, are fun and colorful but I think they mostly like the independence of feeding themselves and deciding which food to dip into which condiment.

Keep in mind that your toddler will still go on self-imposed hunger strikes or fixate on a singular food for what seems like days at a time. Fret not. Dr. Sears says to look at the entire week in determining if your kid has consumed a balanced diet, not a particular day.

He also reminds us that our job is simply to buy the right food, prepare it nutritiously (steamed rather than boiled, baked rather than fried), and serve it creatively. Leave the rest up to the kids. How much they eat, when they eat, and if they eat is mostly their responsibility so we should take neither the credit nor the blame.

Bon Appetite Tiny Tots!

p.s. For those interested in a personal update ... I don't really have one. We are in NoVa enjoying time with family while we *patiently* wait news regarding the status of the work visa. And so we wait. And wait. Our guess is we will still be *patiently* waiting for much of the summer :)
Tra la la.

Having an Organic Panic?

2010-06-18T05:00:00.002-06:00

Do you want to buy organic, but fear it’s too expensive?
Don’t fret! Not everything has high levels of pesticide contamination.

The Daily Green recently published a “dirty dozen” list of foods that are recommended to be purchased organic along with a list of foods that are okay to buy conventional. Check it out here.

Here is one interesting fact from the article:

"If consumers get their USDA-recommended 5 daily servings of fruits and veggies from the 15 most contaminated, they could consume an average of 10 pesticides a day. Those who eat the 15 least contaminated conventionally grown produce ingest less than 2 pesticides daily."

In short, buy these organic if you can: (It’s more than a dozen. Don’t ask me!)
Meat
Milk
Coffee beans
Celery
Peaches
Strawberries
Apples
Blueberries
Peas
Nectarines
Bell peppers
Spinach
Kale
Cherries
Potatoes
Leafy Greens
Carrots
Tomatoes (but this one is iffy – read more on the above link)

The following don’t need to be purchased organic:
Onions
Avocados
Sweet Corn
Pineapple
Mangos
Asparagus
Sweet peas
Kiwi
Cabbage
Eggplant
Papaya
Watermelon
Broccli
Sweet potatoes
Tomatoes (see above)

For the most part, I use the general rule that if the skin if hard (melons, avocados, mangos, etc.), I don’t buy organic.

Regardless of whether you are buying organic or not, keep in mind that it is a good idea to wash all fruits and veggies well (ideally with a fruit wash), especially hard skinned items. This is because the bacteria could spread into the fleshy area of the food when you slice it.

How much of your produce do you buy organic?

Friends and Monkees, I'm off to the mountains for a long weekend. See you back here on Tuesday. (Erin, give us an update on your journey to Australia when you can!)

Cheers, Jeannie

Sweet Potato Fries

2010-06-17T05:00:00.003-06:00

Who doesn’t love sweet potato fries!? (If you are ever in the Denver/Boulder area, you must, I repeat, MUST go to the Oskar's Blues Brewery. Their SPF are da bomb....but not as healthy as this one.)

This recipe is so easy, it’s become a staple in our house. And with summer here, this makes a great side at any BBQ.

Ingredients
2-3 medium sized sweet potatoes
Olive oil
Dried thyme and rosemary
Salt and pepper (optional)

Preheat oven to 400 degrees
Skin potatoes (optional)
Cut potatoes to desired thickness and size
Drizzle olive oil to coat fries
Add rosemary and thyme
Add salt and pepper if desired

Line in a single layer on a greased baking sheet(s).
Bake for 20-22 minutes.
Flip and bake for another 20-22 minutes.
Wha-la!

I’ve also made beet fries and they are yummy! You could really try this recipe with any root veggie.

Enjoy!

Late Night Villians

2010-06-15T00:08:00.000-06:00

Does anyone else have the problem of late night eating?

Seeing as I love to put food, and lots of it, in my mouth at all hours, I decided to challenge myself to not eat anything after 7 pm. Here is a typical night for me:

NW Denver, 8 pm: I’ve had a healthy, scrumptious dinner with my family and I’m so proud of myself for making it through the day having eaten well. I put the kids to bed, finish up with some last minute chores, then plop myself on the couch for a book or to watch some ridiculous reality show (most likely the latter…Bachelorette anyone?).

Then it starts.

The grumblings that very quickly turn into screams for SWEETS, SWEETS, I WANT SWEETS! or GIVE ME SOMETHING SALTY, DAMMIT! I’ll spare you the gory details, but once it starts, it’s hard to stop. The other night it was SIX OREOS and a half bag of a king size bag M&Ms. (I hear you. A half bag, that’s not so bad right? It was only a half bag because I had eaten the first half that afternoon.) Not kidding.

As you may know, late night eating can lead to weight gain. In fact, a synopsis of a study was highlighted recently in the New York Times. Check it out here.

When I give in, I not only feel bloated when I get into bed, but I feel the same the next morning. I really notice a difference on those nights and mornings where I’ve avoided eating. (A cup of hot herbal tea has helped me ward off cravings.) And it’s hard, people!

So, I’m going to see if I can make it an entire week without consuming any calories after 7pm. Let’s see, that would put me at June 22….and I have a wedding to attend this weekend. Crap! Does alcohol count?

Who is with me? Come on, I need some support and I’m happy to provide it too!

Cheers, Jeannie

Tofu: Friend or Foe?

2010-06-14T05:00:00.001-06:00

Tofu can be yummy and here is one easy recipe that proves it.

This is yet another delightful dish from Dreena Burton. I've made it several times and each time it leaves me wanting more.

Believe it!

Orange Sesame Tofu

Ingredients

2 tsp arrowroot powder

1/2 cup freshly squeezed orange juice (or, let's face it, pure OJ from a carton works just as well, people)

1 tsp orange zest

3 tbsp tamari (I've used soy sauce as a substitute)

2 tbsp pure maple syrup

2 tbsp apple cider vinegar

2 medium cloves garlic, minced

1 tbsp toasted sesame oil

1/8 tsp sea salt

1 pkg extra firm tofu, sliced 1/4-1/2 in thick squares, and patted to remove excess moisture

1/4 cup green onions, thinly sliced for garnish

1-2 tbsp sesame seeds for garnish

Preheat oven to 400 degrees. In an 8x12 inch baking dish, combine arrowroot with 2 tbsp orange juice and stir until fully dissolved. Add remaining juice and ingredients, except tofu, green onions, and sesame seeds, and stir to combine.

Add tofu and turn to coat both sides. Cover and refrigerate to marinate for 1 hour or more, or bake immediately.

To bake, cover with aluminum foil and bake for 15 minutes. Turn over tofu, gently stir to cover tofu with sauce, and bake again, uncovered, for another 6-9 minutes, or until sauce thickens and is bubbling at edges.

Remove from oven, sprinkle with green onions and sesame seeds, and serve.

I like to serve this with brown basmati rice (cooked in coconut milk with a splash of lime juice) and a sauteed green (spinach or chard). Enjoy!

What do you do with tofu?

Cheers, Jeannie

2010-06-08T04:00:00.003-06:00

Start Your Day with a Bang!

Greetings everyone! I am so excited about this opportunity to share some of my favorite recipes and tips for eating and feeling healthy with you. Thank you, Erin!, for inviting me to co-blog with you. I certainly don’t expect to do half as good a job as our fearless leader - no crazy expectations here! But, I hope you’ll stick with me anyway.

First, a message to our Erin:
Erin, I am sooo excited for you to experience the adventure of moving your family to Australia. Excited and insanely jealous! And as Chimmy said, I’m looking forward to getting some good Aussie recipes. What those might be outside of spreading Vegemite on everything, I have no idea. We will be waiting to hear from you when you get settled moving yourself, your husband, and your two 17 month old twins across the globe. (NOTE: If you eat a few more sweets than usual in the process, we understand. Shoot, I get stressed moving myself 10 miles to work.)

Now, let’s be clear on a few things first….I’m not a professional chef, nutritionist, personal trainer, writer…in fact, I’m not much of a professional at all. (Just ask my coworkers.) I’m just someone who is interested in feeling and looking healthy with the main purpose of having enough energy to handle my two kids day in and day out AND sticking around long enough to show any grandkids I might have someday the world. And I guess it would be nice to look good in a bikini and feel confident and sexy for my husband every once in awhile. More on that later….or not.

If you’ve been around the Full.At.Last shop for awhile, you may remember my guest post earlier in the year. This is a good introduction to my “journey” to eating a plant-based diet. I’m happy to report that my cravings (most of which are given into) are still going strong. Let’s not forget Full.At.Last’s golden words: Progress. Not perfection. It literally has become my motto everyday, but I could always use a good reminder.

In addition to a good cup o’ Joe, I can’t start the day without a tall smoothie. (I’ve often wondered, do you think they just cancel each other out?) In my opinion, it’s a great and easy way to get a good amount of your fruits and veggies for the day. I don’t know about you, but fruit is easy for me to eat. Veggies, not so much. So, as long as I start the day with some veggies, I at least feel like I got something.

Welcome to Jeannie’s Smoothie Series! Because most of the recipes I will share with you come from real chefs, I figured I would start with sharing my own smoothie concoctions; I am a slave to other people’s recipes otherwise. Today, I’ll start with sharing my base for most smoothies. Then, every few posts will be a different smoothie.

1 cup plant milk (I use soy, but have also used nut milks)
A handful of ice
2 ripe bananas
1 pear
2 tbsp of ground flaxseed
A couple handfuls of kale

[Remember Erin’s past posts about kale? It’s a superfood! I NEVER ate kale before reading Erin’s blog, so I started adding it to my smoothies. PS: Don’t be scared. You won’t taste it. Promise.]

Then, I add whatever else I’ve got in the kitchen, at least one or two other fruits and veggies.

The great thing about smoothies is that you don’t have to follow specific measurements. Experiment! You will learn what you like!

A little bonus: The kids LOVE them! So, I don't feel so guilty if I end up serving frozen fish sticks for dinner.

Do you have a favorite smoothie recipe? If so, please send it to fullatlast@gmail.com. Either I or Erin will respond and will share it with our fellow FALsters.

Cheers, Jeannie

Quinoa Summer Salad

2010-06-03T05:49:00.000-06:00

Here it is. The salad I currently salivate for each and every day. Mel posted it in the comment section of the previous post but I felt it deserved a day all to itself. So here it is. Make it. Eat it. Love it.

The Perfect Quinoa Salad

3 Cups Quinoa Cooked & Cooled

3 Sweet Potatoes - diced in 1/4 inch cubes
1 Tbls Olive Oil
Salt & Pepper

Toss potatoes in olive oil & Salt & pepper. Roast in the oven on 425 degrees for 30 minutes or until done/golden brown. Remove from oven, cool & add to quinoa.

4 Fresh Corn on the Cob--husks removed
1 TBLS Olive oil
Salt & Pepper

Mix olive oil, salt & pepper in a bowl. Paint corn on the cob with the mix. This is a super fun activity to get the kids involved. It's fun & they can't really mess it up! Roast in the oven with potatoes about 20 minutes or until done. Rotate half way through. Remove from heat, cool & cut off the cob. Add to cooled Quinoa.

2 Bunches of Green Onions - chopped
3 Jalapenos--seeded & chopped
1 tsp olive oil
Salt & Pepper

Sautee green onions & jalapenos on the stove top with a bit of olive oil & salt & pepper until golden. Remove from heat, let cool & add to quinoa.

1 Bag Baby Spinach coarsely chopped
1 cup Pine Nuts

Add spinach & pine nuts to quinoa.

Dressing:
2 TBLS spoon Olive oil
3-4 limes juiced
1/2 cup chopped Cilantro
salt & pepper to taste

Place all ingredients in a food processor & pour over the salad. You can always substitute water for the olive oil to make for a lighter version.

Toss it all together & serve either at room temperature or cold. Experiment with all sorts of other ingredients like mango, roasted red peppers, sun-dried tomatoes, pecans etc.

Enjoy all Summer long!

Vegemite

2010-06-01T07:40:00.005-06:00

Vegemite is a dark brown Australian food paste made from yeast extract. It is a spread for sandwiches, toast, crumpets and cracker biscuits, and filling for pastries.

Vegemite is one of the world's richest known sources of B vitamins, specifically thiamine, riboflavin, niacin and folic acid.

I also have a strong suspicion that it does not taste very good. That is just a hunch though as I have never tasted it. However, since we are moving to Australia later this summer I will likely have ample opportunity to try it.

That's right, I said we are MOVING TO AUSTRALIA. Western Australia. Perth to be exact. Eric has a wonderful career opportunity and the twins and I have an equally wonderful opportunity to live in a Mediterranean climate. I'm already planning my wardrobe and considering what my new beach-friendly hair style will look like. Thankfully my husband is concerned with more practical matters like finding housing, shipping our goods, learning to drive on the other side of the road and other minor details.

With that said, we are very busy packing up our home in Steamboat and temporarily relocating back East while we wait for the work visa and the rest of the details to fall into place. The actual move to Australia should take place later this summer.

As such, our very own Jeannie is going to start contributing recipes, tips, tricks and the like to FullAtLast on a fairly regular basis. She's going to keep the torch burning while I attempt to keep my head above water. I will still be posting, as time permits, but we will be hearing more and more from Jeannie which makes sense since so many of my recipes and ideas are "liberated" from her anyway.

I also encourage other readers with a taste and flair for healthy living and cooking to share your recipes and ideas with us. You can still email fullatlast@gmail.com with your thoughts, inspirations and recipes and either Jeannie or myself will get back to you as soon as possible and/or publish your guest post on the blog.

Finally, I need Mel to send the recipe for the most amazing salad she whipped up this weekend. My mouth waters for this salad. It's a medley of baby spinach leaves, fresh corn, sweet potato, avocado, quinoa and I forget what else, in a tangy little vinaigrette. So delicious. So nutritious. So satisfying.

And, it's another use for quinoa which should make Kelly happy since she has a very large bag of it in her pantry just begging to be used.

Quinoa Cakes

2010-05-28T12:53:00.002-06:00

Let's hear it for quinoa ... again.

I know you thought we were done with our quinoa series last week but I just have to share this recipe for the little people in your life. Now, it's not really a recipe per se b/c I didn't measure anything and I just kind of made it up on the fly. However, that gives you complete creative freedom to add your favorite ingredients.

Combine a cup, or more, of cooked quinoa with 3 or 4 eggs, a 1/4 cup of cheese and several handfuls of whatever vegetables you have on hand. I tossed about 1/3 cup of both corn and peas into the mixture but you could really add anything. Fully combine the above ingredients and season with a bit of black pepper and sea salt. Heat a tablespoon of olive oil in a pan and drop 1/4 cup of the mixture into the hot pan and cook until golden brown, turning once or twice.

The twins gobbled these up, especially when I offered a little katsup for dipping. The big surprise was how much Eric enjoyed the quinoa cakes. I was getting ready to freeze all of the leftovers when he promptly stopped me and grabbed two for himself. Voila, dinner was served :-)

Spaghetti with Beans & Greens

2010-05-26T05:39:00.000-06:00

As I've mentioned before, we eat a lot of beans around here, mostly because they are easy to prepare and inexpensive. The fact that they are tasty and nutritious is just a bonus because I'm pretty sure I would still sneak them into meals for the cheap and easy reasons.

Here is a delicious, light spaghetti recipe that is as easy on the wallet as it is your waistline. I always rinse and drain canned beans to remove any excess sodium but you can usually find sodium-free canned beans as well.

Spaghetti with Beans and Greens

Ingredients:
8 ounces uncooked spaghetti (I use whole wheat)
3/4 kosher salt, divided
3 Tbsp. extra-virgin olive oil
2 Tbsp. minced fresh garlic
1/2 teaspoon crushed red pepper (or more to taste)
2 cups cherry or grape tomatoes, halved
1 (16-ounce) cannellini beans or other white beans, rinsed and drained
5 ounces arugula leaves
2 Tbsp. fresh lemon juice
1/4 or 1/2 cup grated Parmesan cheese, to taste

Directions:
Cook pasta according to directions and drain, reserving 1/2 cup pasta water. Add 1/4 teaspoon salt, tossing gently, set aside and keep warm

Return pan to medium heat and add oil, garlic and pepper; cook 2 minutes until garlic is slightly browned, stirring occasionally.

Stir in remaining 1/2 teaspoon salt, tomatoes and beans and cook 2 minutes. Add pasta and cook 4 minutes, stirring frequently.

Add reserved pasta water and arugula, tossing gently to combine.

Remove from heat and stir in lemon juice and cheese. Serve immediately.

Make yummy noises. Enjoy.

(Just 290 calories and 4 grams of heart-healthy fiber in a 1.5 cup serving)

The Dog Days of Summer

2010-05-24T15:29:00.005-06:00

Summer is right around the corner which means more time spent outdoors, and more time exposed to the sun's harmful rays. To help protect yourself and your family please visit the Environmental Working Group's web site for a list of top-rated sunscreens with the fewest chemical ingredients.

There is some controversy about chemical sunscreens and whether or not those that contain vitamin-A actually speed the growth of cancer cells. Your best bet for fail-safe sun protection will always be a hat and lightweight clothing, but when you must expose your skin to the sun consider using natural sunscreen products that contain either zinc or titanium minerals.

Surf's up!

The King of Quesadillas

2010-05-20T08:20:00.009-06:00

This recipe reminds me of something the King - Elvis Presley - would eat. His love of peanut butter and bananas is legendary so why not grill up a tasty version of this classic combination?

I would like to take full credit for this super easy recipe since both my children (well, all three of them if you count Eric), as well as myself, enjoyed this little concoction. However, it was our very own Jeannie C. who shared this recipe with me.

Banana Quesadilla
Spread all-natural peanut butter (or almond butter) on a 100% whole wheat tortilla.

Sprinkle a little cinnamon and slice bananas on half of the tortilla.

Fold in half and grill until warm and golden brown.

Slice, serve and enjoy.

How easy, easy, easy is that? And, if your kids are into dipping food into something, consider a side of plain yogurt or fresh fruit salsa for dunking and dipping.

This is a fast, nutritious lunch for kids and toddlers but would also be a great pre- or post-workout recovery snack for the kid in all of us.

Thank you Jeannie!

Summer Reading List

2010-05-19T04:19:00.001-06:00

For those of you looking for some books to add to your summer reading list, I have a couple of suggestions.

Last week acclaimed author and speaker Geneen Roth was on Oprah talking about her new book, 'Women Food and God: An Unexpected Path to Almost Everything.'

And before you get turned off by her mention of God in the title, you should know that she explains "God" as that longing for something bigger, better and deeper than our daily grind. She uses the word "God" to represent the wonder, mystery and miracle in life that you can't quite pinpoint but that you know is all around you.

Roth says that "if you suffer about your relationship with food -- you eat too much or too little, think about what you will eat constantly or try not to think about it at all -- you can be free. Just look down at your plate. The answers are there. Don't run. Look. Because when we welcome what we most want to avoid, we contact the part of ourselves that is fresh and alive. We touch the life we truly want and evoke divinity itself."

Packed with revelations on every page, this book is a knock-your-socks-off ride to a deeply fulfilling relationship with food, your body...and almost everything else.

Get it. Read it. Love it.

This next book, 'Animal, Vegetable, Miracle' is one that I am currently enjoying:

If you've read any of Kingsolver's novels you know that she is talented writer with a gift for wit and humor and her first nonfiction narrative is no different. This book chronicles the year that Kingsolver, along with her husband and two daughters, made a commitment to become locavores–-those who eat only locally grown foods.

Those looking for healthful alternatives to processed foods will find inspiration to seek out farmers' markets and to learn to cook and enjoy seasonal foods. However, the book's purpose is serious food for thought: it argues the economic, social and health benefits of putting local foods at the center of a family diet and opens your eyes to the age-old truth that you are what you eat.

Get it. Read it. Love it.

Another for the Wee-Ones

2010-05-17T08:59:00.005-06:00

I found another crowd-pleasing quinoa mixture for the little ones this weekend. It even got rave reviews from a certain difficult-to-please-little-peanut of ours:

In a food processor, I mixed together a cup or so of cooked quinoa, a baked sweet potato (skin removed) and a ripe banana along with a teaspoon of cinnamon. Voila, dinner was served ... and even enjoyed.

This, along with the quinoa, black bean and banana puree, freezes well so don't be afraid to make a big batch and then store in smaller containers in the freezer. We do and it definitely makes the age-old question, 'what's for dinner mom?' an easy one to answer.

Bon appetite!

Quinoa & Roasted Vegetables

2010-05-13T05:43:00.000-06:00

Quinoa with Roasted vegetables

Ingredients:
1 red pepper
1 green pepper
2 red onions
2 zucchinis
2 large mushrooms
10 cherry tomatoes
8 cloves garlic
olive oil
fresh thyme
ground black pepper

1 cup quinoa
2 cups water

Directions:
Wash and slice all the vegetables except the tomatoes and garlic.

Leave the tomatoes whole and the garlic cloves in their skins.

Toss all the vegetables together in a large roasting tin with olive oil and the thyme.

Season with ground black pepper and a little salt.

Roast at 400 degrees for 30-40 minutes, or until tender.

Meanwhile, combine quinoa and water and bring to the boil; cover and simmer for 10-15 minutes, until it is cooked.

Serve roasted vegetables over quinoa and enjoy.

Quinoa for Breakfast

2010-05-12T05:32:00.000-06:00

Quinoa with Plant Milk and Berries

Add some plant milk (soy, rice, almond, coconut) to cooked quinoa and warm in the microwave. Sprinkle with cinnamon, add a drizzle of agave nectar and top with fresh berries or your favorite fruit. Enjoy!

You can also puree cooked quinoa, plant milk, a ripe banana and a sprinkle of cinnamon together for a healthy breakfast for your favorite baby or tot. Yummy and nutritious!

Quin-What's for Dinner?

2010-05-11T05:30:00.002-06:00

Spicy Spinach & Butternut Curry over Quinoa
Chicken or extra firm tofu works well in this recipe as an addition

Ingredients:
2 TBLS sesame oil
1 TBLS mustard seed
1 lb. butternut or pumpkin, peeled, seeded & cut into 1 inch cubes
1 onion, finely sliced
2 cloves garlic
1 inch fresh ground ginger, peeled & grated
1 tsp turmeric
2 TBLS curry powder
2 14.5 oz cans diced tomatoes, drained
1 ½ cups unsweetened or plain So Delicious brand coconut milk, (typically found in refrigerator section next to other plant milks)
1 16 oz package of fresh baby spinach
Pinch of cumin
Sea salt & fresh ground pepper to taste

Directions:
Heat oil in a non-stick skillet or wok, add mustard seeds, and stir-fry until they pop. Add ½ the butternut squash or pumpkin and all the onions & stir-fry gently until the onions are softened & translucent. Add chicken or tofu if using. Add the garlic, ginger, turmeric, curry powder, salt & pepper and stir-fry for 1 minute.

Add tomatoes, remaining butternut or pumpkin and the coconut milk. Bring to a boil, then reduce heat, and simmer, covered for 20 minutes, or until tender.

Add cumin and spinach, cover with lid, and steam for 2 minutes until the leaves collapse. Serve over Quinoa.

Quinoa: Add 1cup quinoa to 2 cups boiling water. Bring back to a boil, reduce heat & simmer 12 minutes. Turn off heat & let set covered 15 minutes. Serve spinach and butternut curry over quinoa.

Keen-What?

2010-05-10T09:31:00.004-06:00

Hello Friends. I've missed you.

And I've missed sharing recipes and ideas for living healthier with you as well. It would seem that when I'm not sharing these things with you and being inspired by your tips, tricks and efforts that I'm less inclined to make the best choices myself.

So, without further ado, I offer you a week long series on quinoa. Quin-WHAT you may ask? I will tell you.

Quinoa (pronounced keen-wah) is actually not a grain; it is a seed. It is closely related to the spinach family but when cooked, it is light, fluffy, and slightly nutty in flavor. It is a complete protein, meaning it contains all essential amino acids that are required by the body as building blocks for muscles. It also contains high levels of magnesium which helps relax your muscles and blood vessels, helping to lower blood pressure. Quinoa is also packed with fiber, manganese and copper which act as antioxidants in your body to get rid of dangerous cancer and disease-causing substances. It is also non-allergic and can be used in a wheat-free or gluten-free diet. ‘Nuf said.

Quinoa cooks and tastes like a grain so you can use it anywhere you would use rice or couscous. However, it cooks much FASTER than brown rice and really is a snap to make:

Combine 2 parts water (or broth) to 1 part quinoa (e.g., 2 cups water with 1 cup quinoa) and bring to a boil; reduce heat and simmer for 10-15 minutes until the water is combined.

How easy is that?

For a super simple lunch or light weeknight dinner, toss together baby spinach leaves with sliced strawberries, toasted pecans, cooked quinoa and a sprinkle of goat cheese. Dress the salad with a little bit of extra virgin olive oil and balsamic vinegar. Yum.

Mel’s variation of this includes baby spinach, cooked quinoa, sliced cherry tomatoes, pecans and kalamata olives.

Experiment with your favorite ingredients and let us know what you discover!

Something Sweet

2010-04-20T13:38:00.006-06:00

I have received several questions and emails about the use of Agave nectar and the recent controversy surrounding it.

For the record, we do use agave nectar, sparingly, but we use the raw blue agave which is heated at a lower temperature. (Click on the above link for a full explanation of the process). And the fact that agave is sweeter than HFCS, honey and refined sugar means you can use less of it to achieve the same sweetness.

However, real maple syrup is not processed and is my sweetener of choice. I also use sucanat, primarily for baking, which is processed twice versus white sugar that is processed up to 20 times.

I think the real issue is not that agave nectar should be avoided at all cost but rather that we should all be trying to eat more whole foods and less refined, processed and fast foods. Processed sweeteners are just one culprit in the larger health epidemic that essentially boils down to the fact that we no longer know what real food is. Fresh vegetables, fruit, whole grains, nuts and legumes are no longer the staple of the American diet and that, in my opinion, is the real problem.

So, in your quest for better health I urge you to look at the whole picture – the totality of your diet and whether it is one that promotes health – rather than getting hung up on one particular aspect. Any sweetener, whether refined or raw, should be used sparingly.

The good news is that the less refined, processed foods we consume the more we are actually able to enjoy the natural sweetness found in fruits and vegetables.

Greatest Achievement

2010-04-16T05:46:00.002-06:00

I believe my greatest achievement occurred last night when I served my dad a black bean burger ... and he ate it. My dad. The man who would eat cow at every meal if given the opportunity. Yeah, him. He ate a black bean burger. With mild protest, sure, but he ate it so I am chalking it up in the win column.

If you haven't tried a meatless burger yet, try these and let me know what you think. Scroll down towards the end of the page for the black bean burger recipe.

Have a great weekend!

Ceviche!

2010-04-14T06:11:00.002-06:00

I made this appetizer on Sunday and it was a huge hit. Huge.

It really is the perfect starter for a backyard BBQ, Cinco De Mayo party or any fair weather fiesta. Make it for your next party and watch it disappear in a hurry.

Shrimp Ceviche!

Ingredients:

8-10 limes, juiced

1 sweet onion diced

1 bunch cilantro Chopped

1 pound shrimp raw chopped into small pieces – (any white fish can also be used; just make sure you let it all marinate in the lime juice for 24 hours before eating)

2 baskets grape tomatoes, sliced or diced

1 cup bold & spicy Bloody Mary mix (look for an all-natural mix that does not contain high-fructose corn syrup)

4 Jalapenos, diced

2-4 Avocados, diced

Directions:

Dice all veggies and put all in a bowl. Let set in fridge 24 hours, stirring a few times. Just before serving, slice and add the avocados. Serve with all-natural blue corn chips.

Pour leftover ceviche over a green salad for a delicious lunch the next day!

Kale Chips

2010-04-08T03:59:00.001-06:00

By now you probably know that I am obsessed with the nutritional benefits of kale, so much so that I blend it into my morning smoothie. It is, quite possibly, the single most nutritious thing you can eat (even though it didn't land on The Doctor's top ten spring food list). And now I offer you another way to enjoy this nutritional powerhouse: kale chips.

That's right, I said chips.

Admittedly, they are hardly an even swap for potato chips; however, if you are craving something salty and crunchy these will definitely do the trick. They also make good "croutons" for soup and are a great healthy snack option for little people.

Ingredients:
1 bunch kale
1 tablespoon olive oil
1 teaspoon sea salt

Directions:
Preheat an oven to 375 degrees.

Wash and thoroughly dry kale.

With a knife carefully remove the leaves from the thick stems and tear kale leaves into bite size pieces.

Drizzle kale with olive oil and sprinkle with sea salt.

Bake until the edges brown but are not burnt, and kale is crispy; about 12 to 18 minutes, depending on your oven.

Enjoy :)

Also, I am headed back to VA today to spend time with family and meet our newest addition, baby Lucy, so I will be posting on reduced schedule the rest of April. If you enjoy the blog, I encourage you to sign up as a follower so you know when a new post is up and ready for viewing.

I will miss you all but I am really looking forward to smothering my newest little cousin, and her adorable older brother, with a thousand smooches. And escaping the snow. I'm really excited about that too.

You Are What You Eat

2010-04-07T04:46:00.001-06:00

I am a firm believer that you are what you eat. If you want to look and feel your best it all starts at the dinner table. And the lunch line. And the breakfast nook.

Evidently The Doctors agree with me because they aired the top ten Spring foods for good health on yesterday's episode. Try and work some of these into your diet and consider it your internal Spring cleaning.

1. Dandelion
Dandelions have been used for centuries to treat liver problems. The weed is rich in vitamins A, C and K, as well as beta-carotene and antioxidants. Taking a dandelion supplement can help improve production of bile in the liver. (You could also try dandelion tea).

2. Ginger
Ginger root, a diuretic, helps the kidneys flush toxins from the body.

3. Blueberries
Blueberries are the ultimate brain food. The tiny fruit packs a big punch with the highest concentration of antioxidants per serving among fruits. They also helps boost neuron signals in the brain.

4. Salmon
Omega-3 fatty acids, the unsaturated fats found in salmon and other fatty fish, help reduce the risk of heart disease. The American Heart Association recommends that people eat fish rich in omega-3 fatty acids at least twice a week.

5. Avocado
Avocados are high in vitamins C, B6, E, K, as well as potassium and copper, all of which work wonders for the skin. The fruit helps restore hair’s luster as well. See how to make your own avocado hair mask!

6. Spinach
Spinach is high in the carotenoid lutein, a natural antioxidant that can help protect the eyes from cataracts, macular degeneration and other diseases.

7. Broccoli
Broccoli helps condition hair. The vegetable is high in vitamins A and C, which the body needs to produce sebum, an oily substance secreted by hair follicles to keep it healthy and shiny.

8. Flax Seeds
Flax seeds are an excellent source of omega-3 fatty acids and protein, which help build muscles.

9. Jalapeños
Jalapeños contain capsaicin, an active component of chili peppers that has potent antibacterial properties. Capsaicin stimulates secretions that clear mucus from your nose, which relieves nasal congestion and helps fight and prevent sinusitis, or chronic sinus infections. See the sinus buster in action!

10. Celery
Celery is one of the best foods for teeth. The amount of chewing required to break down the crunchy vegetable increases the production of saliva, which helps destroy bacteria that cause plaque.

.

So Long Soda Update

2010-04-06T04:50:00.000-06:00

Big news people. Big. I'm talking HUGE.

Since this post, my dad has not had a single soda. Not one. That's over an entire month without soda. It just goes to show that you can teach and old dog (no offense dad) new tricks. Who knew?

So, it got me thinking about how everyone else is doing with their various goals. Em, are you adding in strength training? Kelly, are you getting in that extra day of cardio? Chimmy, are you exercising like it's part of your soul once again? Courtney, are you walking on the treadmill? Glennon, are you squeezing in a day or two of yoga - perhaps on your new porch overlooking the bay?

Consider this post a friendly little nudge to remind yourself of your goals. Perhaps you need to adjust those goals to fit within your current life-demands. That's okay. It's never an all-or-nothing proposition because, here at Full At Last, we are always focused on progress, not perfection.

Wee-licious

2010-04-05T04:17:00.000-06:00

I get a lot of questions about what I feed my babies. The short answer is, anything they will eat. And, at least for my little peanut, that usually isn't much. She is famous for her hunger strikes and for chewing food but not actually digesting it. And that is probably why she's still a peanut and her brother is more of a walnut. Or a coconut.

The long answer is that when I find something healthy that they actually like I make large batches of it and freeze smaller portions so I always have something on hand when the natives get restless. For the most part you can freeze just about anything, with the exception of cooked pasta which tends to get gummy when thawed. So, I make whole wheat pancakes, french toast and various "chunky" purees and stock my freezer each week. That way I have all the convenience of packaged foods with none of the preservatives, chemicals or processing.

Two of the twins' current favorites are Banana French Toast and Black Bean Banana Quinoa.

For the French toast, I combine organic eggs, soy milk, cinnamon, agave nectar or honey and a ripe banana in a blender. Then I soak 100% whole wheat or spelt bread in the mixture and grill it until golden-brown. I literally make this by the loaf and then cut it into sticks that I freeze in twin-sized portions. It makes a great on-the-go snack for the babies that is both nutritious and minimally messy, my only two criteria for snacks. This is also the only thing that I can get Abby to eat on certain days so it's critical to keep the freezer stocked.

Black Bean Banana Quinoa is another big crowd-pleaser. I know it sounds kind of gross but the babies LOVE it. And it couldn't be easier. In a food processor, or blender, combine a ripe banana, 1 can of black beans (rinsed and drained), a cup of cooked quinoa and a drizzle of agave nectar or honey. Quinoa is crazy nutritious and is a complete protein that contains all 8 essential amino acids. Black beans are no slouch either thanks to their high fiber and protein content and anti-oxidant rich properties. It's so stinking nutritious that I turn a blind eye to the fact that, without fail, Abby massages little fist fulls of it into her hair each time I serve it.

Black beans, or any beans really, make great "finger food" for babies and toddlers so don't be afraid to experiment. You might be surprised by what your little one will enjoy.

And, when you have a chance, check out Weelicious which is a great resource for baby and kid-friendly recipes.

Four Moves to Fab Abs

2010-04-02T04:56:00.001-06:00

Fab abs are as easy as 1-2-3-4.

OK, well it's not that easy. But these are some good tummy tightening moves worth trying.

It's true that you can't spot reduce per se, but the four abdominal exercises explained in the link above will strengthen your core and, with proper diet and cardiovascular exercise which burns body fat, will yield a tighter tummy. More importantly, strong abs help reduce low-back pain which at least 1 in 4 adults suffer from at some point during their life.

So, whether you want to look better in a bathing suit or stave off low-back pain, it is worth incorporating these four moves into your exercise program.

Too Good to Be True Tacos

2010-04-01T04:44:00.003-06:00

These tacos are good.

Too good to be good for you.

Too good to be true I tell you.

Vegetarian Tacos with Spinach, Corn and Goat Cheese

Ingredients:
1 Tablespoon olive oil
1/2 onion, chopped
1 teaspoon chopped garlic
1 1/2 teaspoons chili powder, or more to taste
Sea salt and black pepper to taste
1 red bell pepper, chopped
1 package extra-firm tofu - drained and patted dry, then crumbled
1 10-ounce package frozen corn (2 cups), thawed
1 5-ounce package baby spinach (about 6 loosely packed cups)
8 small flour tortillas, warmed
3/4 cup crumbled fresh goat cheese
3/4 cup fresh salsa (store bought or homemade)

Directions:
Heat oil in large pan over medium-high heat; add onion, garlic and red pepper and saute for a few minutes (until onions are translucent).

Add the crumbled tofu (or crumble as you saute) and the chili powder and 1/2 teaspoon salt and 1/4 teaspoon black pepper. Cook, tossing occasionally until golden brown (4-5 minutes).

Add the corn and cook until heated through, about 2 minutes. Add the spinach and 1/4 teaspoon salt and pepper and toss until wilted.

Fill the warmed tortillas with the tofu mixture and top with goat cheese and salsa.

Enjoy.

PS. this is NOT an April Fool's joke: Eric actually ATE and ENJOYED the tofu tacos.

A Party in My Mouth

2010-03-31T12:46:00.004-06:00

We interrupt our regularly scheduled blog post to tell you about the salad I just had for lunch. Picture crisp Romain lettuce tossed with caramelized onions, sweet dried cherries, spicy pecans and creamy goat cheese, dressed lightly with some sort of a fruity vinaigrette. It was a party in my mouth and I'm sad to report that there are no leftovers.

If you live in Steamboat you need to swing by Freshies immediately for the "Meadows" salad. For those of you who unfortunately do not live here, you really should whip up this little number at home. You won't be disappointed.

Check out the post below about Seal Team boot camp training, especially if you live in the Richmond, VA or Northern VA/DC areas. There's no time like the present to sign up for serious ass-kicking. You'll be glad you did!

Seal Team

2010-03-31T04:03:00.001-06:00

As most of you already know, I was a personal trainer for several years before trading in my sneakers and spandex for my oh so glamorous day job as mom, maid and short-order cook. However, it wasn't until I moved to Denver, where the weather is more often fantastic than not, that I started teaching fitness boot camps. I am now a HUGE proponent of boot camp style exercise. There's something magical about how intense, outdoor group fitness classes can transform you, both mentally and physically.

First of all, there's just no substitute for good old fashion fresh air combined with a friendly ass-kicking. Combine that with an opportunity to meet new people and be pushed beyond your limits and you have the recipe for success. It's also relatively cost-effective. A private personal training session can cost upwards of $70/hour and most boot camps charge around $10-$15 per class. You get the same instruction, experience and motivation for a fraction of the price. And, since every workout is different you are constantly challenging new muscles which is the key to seeing results. Finally, of course, there is the accountability factor. Most of us, by nature, are more likely to keep a commitment if we have made a verbal and/or financial commitment to do so.

Once upon a time my sister-in-law was not much for exercising. Sure, she was always active, you know, working in the garden and chasing children but she would typically not run unless she was being chased. And then she discovered Seal Team training which is essentially an outdoor boot camp that is run by ex-Navy Seals. Can you say, hard core?

Anyway, she absolutely LOVES this training program and has been doing it for a few years and, two years ago, she started running marathons. That's right people, MARA-FREAKING-THONS. The same girl who used to shake her head in confusion when I would say I loved running now chooses to run. I know that she attributes much of her lifestyle change to her experiences with Seal Team. (Alycia, please add your two-cents in the comments about your experiences with this particular program. You've always had nothing but the best things to say about it.)

The reason I'm telling you this is that she recently informed me that Seal Team has just started offering classes in the Northern Virginia area. I know many of you reside in the NoVa/DC area and I thought you might be interested in checking out this program. Spring is here and there really is no better time to get outdoors and get your heart pumping.

For more information, please visit:
www.sealteampt.com

Plastic Shoes & Vegan Brownies

2010-03-30T04:53:00.005-06:00

Grab your plastic shoes ... I have another vegan recipe to share, courtesy of our very own Mel.

Let me preface this recipe by saying that these are not "low-cal" so they should be enjoyed in moderation, especially if you have a weight-loss goal. However, the fat comes from heart-healthy, unsaturated sources like walnuts and avocados and the dates and agave nectar supply the all-natural sugar, making them a superior, health-conscious choice to traditional brownies.

This recipe is also gluten-free and contains no dairy so they are a good treat for those with wheat or dairy allergies as well as anyone looking to eliminate refined sugar, flour and saturated dairy-fat from their diet. Or for those with mean doctors who tell them to stop eating processed foods entirely. See Glennon you CAN have your brownie and eat it too! And they don't require any cooking either.

Raw Vegan Brownies

Ingredients
Brownie:
1 c walnuts
1 c dates
1/4 c cocoa powder

Icing:
2 ripe avocados
1/4 c agave nectar
1/4 c cocoa powder
2 T coconut oil
1 T vanilla extract
dash salt
dash cinnamon

Directions
Combine brownie ingredients in a food processor (or Vitamix or blender) and blend until completely combined (mixture will be dry and slightly chunky); press into a pan.

Combine icing ingredients in a food processor (or Vitamix or blender) and blend until completely smooth. Spread icing over brownies and pop in the freezer to set for at least one hour before serving.

Optional:
I added a few drops of peppermint oil to the icing to create decadent mint chocolate brownies. Seriously good people.

Taste Notes:
I did not have coconut oil on hand so I omitted it from the recipe altogether. The icing tasted fine without it but I think it did not "set up" quite as firm as Mel's batch that included the oil. However, it was not a hugely noticeable difference and I store mine in the freezer anyway.

Taste Team:
Mel's three boys went nuts for these brownies. They absolutely loved them, as did the rest of us with the exception of Eric who refused to try them on the grounds that I was "bastardizing" the brownie.

For those of you familiar with Lara Bars, the brownies have a similar consistency. And, as long as we are on the topic of Lara Bars, they are the only packaged "energy" bar that I generally recommend because they contain raw, all-natural ingredients and are minimally processed. (Sorry SLM, they all contain nuts).

Perfect Pasta

2010-03-29T04:50:00.003-06:00

Phew. I was busy last week. In addition to spending time with good friends, I spent the week learning to make my own pasta. And by "make" I do not mean boiling water and waiting 5-7 minutes for store-bought, dried pasta to cook. I mean actually making the dough and using my new Kitchen Aid pasta attachment (happy early birthday to me!) to make whole wheat linguine and butternut squash ravioli.

Last year for my birthday my parents got me this gorgeous, shiny stand-mixer that, I must admit, makes my heart beat a little faster when I see it:

It's like a shiny new car, without the new-car smell of course.

And this year, much to Eric's relief, I purchased myself the pasta attachments for my birthday since my pasta-making-fool of a friend, Sam, was coming to visit. I wanted to take advantage of her know-how so I wouldn't actually have to read the directions on how to operate the various attachments. Directions can be so ... tedious.

The whole process is actually pretty simple and you can make the dough ahead of time and freeze it so you have some on hand whenever you want fresh pasta. Or when your friend comes over with her three boys looking for an activity as well as something to feed her family for dinner. You can also make batches of fresh pasta and freeze them in little bundles which will cook in about the same amount of time as dried pasta. The twins devoured the homemade linguine and I felt a strange satisfaction seeing them eat something I made from scratch.

I think the ravioli is particularly fun because you can experiment with the fillings and enlist help from your children. Well, not my children ... but you know, older ones who understand raw dough is not for eating or shoving in a sibling's ear.

We roasted butternut squash with some olive oil, salt and pepper and then pureed it with some fresh sage for a ridiculously delicious filling. However, you could literally fill the ravioli with anything. I think that concocting your own filling really is half the fun and, as an added bonus, the puree can double as baby food.

I realize the process of making pasta from scratch may seem daunting for some of you but I wanted to share the dough recipe I used for those of you who may be feeling ambitious. I actually found the whole experience very relaxing and think it will be a fun activity to do with the twins when they are a little bit older.

Basic Wheat Pasta Dough

In the bowl of stand-mixer, combine:

2/3 Cup whole wheat flour
1 1/3 Cup all-purpose flour
3 eggs
1 teaspoon salt
2 Tablespoons olive oil

Stir ingredients with paddle attachment for 30-60 seconds, until slightly combined. Switch to dough hook and mix for approximately 2-3 minutes on medium speed until dough forms a ball. You can add water 1-2 teaspoons at a time if necessary to form ball.

You can use dough immediately or allow to chill in refrigerator up to 24-48 hours prior to use or freeze for future use. We used the same dough for the linguine as well as the ravioli.

Has anyone else dabbled in making their own pasta? If so, please share your tips, tricks and recipes with us since I am clearly a novice in this department.

Yes, We Have No Bananas Today

2010-03-22T06:44:00.003-06:00

Meet my partner in crime, former training buddy and dear friend, Sam:

She is here, in Steamboat, with her boyfriend visiting us for the entire week. Yeah for me. Not so yeah for you. I will not be posting the rest of the week because I will be devoting my time to being the hostess with the mostess and catching up with sweet Sam.

A couple of updates before I go:

LWL informed me that she completed her half-marathon. Yeah LWL! Well done!

SouthLakesMom told me that Pollan's "Food Rules" is on sale for just $5 on Amazon.com.

And, finally, if you haven't tried the almond red pepper hummus that Jeannie shared with us last week, please do so. We made it yesterday and it was a big hit.

Have a great week!

No Excuses Workouts

2010-03-19T04:40:00.002-06:00

OK, I admit that I usually don't think much of the workout segments featured on morning television; however, this segment featured on the Today Show this week has some excellent full-body moves that really engage the core. The moves don't require any equipment (you can use paper plates for the "slides") and only take about 15 minutes. And, come on, we can ALL find 15 minutes to do a few exercises at home or while traveling. No excuses friends.

This video segment is another great workout series you can do at home with just a pair of light dumbbells. As you get stronger you can increase the amount of weight you are using. Each move is a "compound" movement, meaning that you are working multiple muscle groups with each exercise. Compound movements are great because they elevate your heart rate and work several muscle groups at a time, increasing your calorie and fat-burn.

These workouts are great for those of you trapped at home with little ones or too busy to get to the gym between full-time jobs, family and busy social calendars. Find 15 or 20 minutes in your day and fire up one of these videos for some full-body strength training. You'll be glad you did.

Also, let's take a moment to give LifeWithLove a big shout-out. She is running a half-marathon this weekend and could use our support. You go girl!

Let's get to work friends, summer is fast approaching!

Irish Yoga

2010-03-18T04:55:00.002-06:00

I would love to give you all some pearls of wisdom today or share a fantastic recipe with you or inspire you to achieve athletic greatness, but that isn't going to happen. Not today.

That isn't going to happen because I spent yesterday working on my Irish Yoga poses in lieu of writing a blog post ...

(I actually used to be a yoga instructor so I can vouch for the validity of these exercises.)

So, if you must know the whole truth, we are not all tofu and flax seed and green drinks around here ... at least not on St. Patrick's Day ...

(Do you see how Ethan is making a move on my beer?!? Make no mistake friends, Irish blood runs deep.)

GUINNESS for strength!

I'll be back tomorrow with more FAL tips, tricks and treats. Have a great day!

Size Matters

2010-03-17T04:21:00.001-06:00

Have you read any of Michael Pollan's books? Or seen him on Oprah ? If you haven't seen, heard or read him yet, he is a best-selling author who recently published an eater's manual, called "Food Rules," in addition to his other hits like "In Defense of Food" and "Omnivores Dilemma." I love his new book because, well, it's little and who has time for a BIG, heavy book these days with all those words?

"Food Rules" is a pamphlet of sorts that spells out what you should, and should not, eat. I love the simplicity and common sense of some of his rules, like avoiding foods with ingredients that a third-grader cannot pronounce and steering clear of breakfasts cereals that change the color of the milk. So simple and so true.

Rule 52 suggests that we should buy smaller plates and glasses. This is actually one that we have been following for a while, admittedly though because our big dinner plates don't fit in our dishwasher very well. So we have been using the smaller salad plates for the last two years and I think it helps with portion control. I still have the sense of having a full plate, which I really like, but the portions are smaller by default.

Pollan's research found that simply switching from a twelve-inch plate to a ten-inch dinner plate caused a 22% reduction in food consumption. That adds up to big calorie savings, especially over time. It's actually a pretty simple change to make, even if you are not dishwasher-challenged like we are, and one that shouldn't result in too much push-back from your significant other or children.
If it's true that you eat with your eyes first, then enjoying the sight of a dinner plate heaped high with delicious, healthy foods is a good start to a satisfying meal. Personally, I would rather feast my eyes on a FULL plate of delectable food than a sparse sprinkling of fare on a bigger plate.

Regardless of your stance on plate size, keep in mind my favorite of Pollan's rules: it's not food if it arrives through your car window.

'Nuf said.

Happy St. Patrick's Day!

Creamy Tofu Pudding

2010-03-16T04:43:00.003-06:00

Tofu is low in fat, high in protein and rich in minerals, like iron, and is loaded with antioxidants. It's neutral flavor lends itself well to a variety of dishes, both sweet and savory. If you haven't experimented much with tofu it's worth a try.

This is as close to an “instant” pudding as you can get without the box and is great for those interested in avoiding dairy-based dishes. It’s also a great way to sneak tofu into your kids’ diets without them knowing. The twins seem averse to meat these days so this little "treat" is an excellent way for me to get some extra protein and iron into their diets.

Ingredients:

One 10.5 ounce package firm tofu, chilled and cubed (I used the "silken" tofu)
¼ cup honey, rice syrup* or agave nectar
½ teaspoon vanilla extract
1/8 teaspoon ground cinnamon
Optional: chopped fresh or dried fruit

Directions:

Combine ingredients in food processor or blender and blend until smooth. Top with fruit, if desired.

I mean, really, how easy is that?

Note: I actually thought it was too sweet and will use a little less of the liquid sweetener (honey, agave, rice syrup, etc.) next time. You could also experiment with blending fresh fruit or unsweetened cocoa powder into the mixture for variety.

* Rice syrup is a natural liquid sweetener made from brown rice and is mild in flavor so it's perfect when you don't want the distinct taste of honey. It can be found at most natural food stores.

No Right Way

2010-03-15T04:41:00.001-06:00

I was perusing Geneen Roth's book last night, "When You Eat at the Refrigerator, Pull Up a Chair," and chapter 21 struck a chord with me. While Roth does serve up most of her life lessons in the form of food related issues, I particularly like this chapter because she touches on so much more.

She reminds us that there is no singular, right way to approach a diet, or anything else in life for that matter. What works for one person may not work for another and, most importantly, what worked for you previously may not work for you now. It is important to honor each road you've traveled, the efforts you've made and your successes as well as your failures, and then to LET EACH OF THEM GO when they no longer serve you well or help you grow.

Please note that she does NOT tell us to dwell on past experiences and berate ourselves when we feel we could have done better. Yet that's what most of us do isn't it?

Roth tells us to stay current with our life choices and to ask ourselves the following five questions, about the food we eat, the company we keep and the work we do, on a regular basis:

1. Does it lead you toward a fuller life or does it confine you?

2. Does it bring you closer to your heart or farther away?

3. Does it open you or close you?

4. Does it allow you to trust yourself more or does it make you frightened of yourself?

5. Does it enlarge your life or does it make your life smaller?

Are your answers to these questions consistently on the side of feeling closed, scared and constricted? It’s important to recognize this because you can't change something until you realize something is wrong in the first place. And then remember that paths are meant to take us from one place to another; they are not meant to be traveled forever. So when something, or even someone, no longer serves your life in a positive manner it may be time to consider letting it, or them, go.

Did anyone else read this yet? What were your reactions or thoughts?

I try to avoid giving hard and fast advice here about how to lose weight, get in shape or improve your health because I fully recognize that a one-size-fits-all approach does not, and has never, been effective. My hope is that the recipes, essays, discussions and support from one another will help encourage you to keep choosing paths that bring you harmony, happiness and health.

Weekend Recipe

2010-03-12T04:47:00.002-07:00

Our dear friend Jeannie has a hummus recipe to share with us today. Evidently she has been finding loads of delicious recipes in "Eat, Drink & Be Vegan" by Dreena Burton and this is one of those little gems.

And, friends, please don't FREAK OUT when you see the word 'vegan.' It's just a word. It doesn't have to be scary. It doesn’t mean you have to start wearing plastic shoes and carrying a canvas purse. And you don't actually have to be a vegan or even a vegetarian to enjoy a vegan recipe. As I've mentioned before, we do not eat a strictly vegan, or even purely vegetarian, diet here at the Entlich household. However, we do eat a predominately plant-based diet with plenty of vegetarian and vegan meals making a star performance at the dinner table.

And we really like hummus around here. It could have something to do with my overwhelming desire to move to a Mediterranean climate or my love of fancy kitchen appliances like food processors. Regardless, we eat more than our fair share of hummus and I can't wait to try this one!

Roasted Red Pepper and Almond Hummus

Ingredients:
1/2 cups raw almonds
2 Tbsp. red wine vinegar
2 Tbsp. extra virgin olive oil
2 cups cooked (or canned) chickpeas
1/2 cup roasted red peppers (from jar), excess liquid drained and patted dry
1 medium clove garlic, sliced
1/2 tsp. Dijon mustard
1/2 tsp. sea salt
1/2 tsp. freshly ground black pepper
2-4 Tbsp. water, to thin as needed

Directions:
In a food processor, add 1/2 cup almonds and pulse until very fine.

Add vinegar, oil, chickpeas, roasted red peppers, garlic, mustard, salt and pepper.

Puree until smooth, gradually adding water as desired to thin dip; scraping down sides of bowl several times.

Once smooth, add parsley and puree briefly to lightly incorporate ingredients.

Season with additional salt and pepper, if desired.

Drizzle with additional oil to finish, if desired.

Optional for garnish: 1/4 - 1/3 cup fresh chopped parsley and/or 1-2 tbsp chopped almonds

Mad Scientist

2010-03-11T04:32:00.004-07:00

I'm like a mad scientist in the kitchen. Often I don't really know what I'm doing and even more often I don't seem to have the necessary ingredients for a particular recipe. But I do not let little things like that stand in my way or slow me down. It's just not how I roll.

After yesterday's post I was inspired to make a batch of Super Berry Bran Muffins. I started pulling down ingredients from the pantry, located my measuring cups that the twins had absconded with and dusted off my mixing bowls ... only to discover that I had no berries and was almost out of applesauce, two of the key ingredients.

So I did what I usually do in the kitchen, and in life for that matter, I decided to fake it until I could figure out a better solution. Instead of berries I substituted golden and regular raisins and, since I only had 1/4 cup of applesauce, I improvised by smashing a ripe banana in lieu of the last 1/2 cup.

The result? Banana Raisin Bran Muffins. Can you say, yum?

You can't really mess up these muffins so don't be afraid to tinker with the recipe based on the ingredients you have on hand. In the past I have substituted oat bran, wheat germ and even oatmeal when I was out of wheat bran. It doesn't seem to matter and the muffins always taste great.

So don't be a slave to the recipe. View my recipes like Eric views my grocery lists: as a mere guideline.

Super Berry Bran Muffins

2010-03-10T04:42:00.003-07:00

Happy Hump Day friends.

Today I offer you the Super Simon's Super Berry Bran Muffin recipe. Say that ten times fast.

These muffins are dairy, oil and egg-free so they are an excellent breakfast option or healthy snack for anyone with dairy allergies, high cholesterol or who is watching their fat intake. They are also extremely high in fiber (note the many types of wheat and bran used) so they are great for those times when you are feeling a little bound up, if you know what I mean.

I make a big batch and freeze them so they stay fresh; that way I have a quick breakfast option on days when I'm too frazzled to figure out what to eat. The twins love them as an afternoon snack and I'm pretty sure the Simon boys actually think they are cupcakes. Please don't tell them otherwise or you will have to incur the wrath of an angry 5-foot-nothing Melanie. She may be little folks, but she packs a mean punch. Consider yourself warned.

The muffins acquired their snazzy name from the Simon boys who were each allowed to pick their favorite fruit to include in the muffin batter. Jackson and Harrison were responsible for the antioxidant-rich blueberries and strawberries and Harper thought a little orange zest would perk up the overall flavor.

The result is a super tasty, super healthy muffin, courtesy of the Super Simon boys. Thanks Super Simons!

Super Berry Bran Muffins

Ingredients:
2 cups wheat bran
1 cup boiling water
3/4 cup applesauce
2 teaspoons baking soda
¼ cup applesauce
1 cup wheat germ
1 ½ cup whole wheat flour
1 cup oat bran (regular oats works fine here too)
1 cup sucanat**
2 cups plant milk
1 cup blueberries
½ cup strawberries diced
1 Tablespoon orange or lemon zest

Preheat oven to 400

Directions:
Combine 1 cup wheat bran with 1 cup boiling water, stirring until water is absorbed. Add 1/2 cup applesauce.

In a separate bowl, combine sucanat with 1/4 cup applesauce.

Add 1 cup dry wheat bran, wheat germ, baking soda, oat bran (or oats) and whole wheat flour to above 2 mixtures. Add plant milk. Fold in berries and zest.

Spoon into prepared muffin pans, sprayed or lined with paper cups.

Bake 15-18 minutes, or until toothpick comes out clean.

Experiment with raisins, dates or your favorite dried fruit.

Enjoy!

** Sucanat is an all-natural sugar substitute.

Sucanat and refined white sugar start as the same product, sugar cane, which is high in many vitamins and minerals. The refining process removes all measurable traces of those vitamins and minerals from white sugar, leaving us with a nutritionally devoid product whose sole purpose is to be sweet.

Sucanat, on the other hand, is not refined. Sugar cane juice is dried until it crystallizes so sucanat retains the vitamins and minerals of the original sugar cane, and is in a far more natural form than refined sugar.

Sucanat looks and smells a bit like brown sugar. However, to the taste it's a great substitute for refined white sugar. It is sweeter than refined white sugar, though, so cut the amount down by about one-third in your recipes. For example, if a recipe calls for a cup of sugar, only use two-thirds cup of sucanat.

You can find Sucanat in some regular grocery stores but you may have to visit Whole Foods or your local health food store to find it.

Also, we’ve been pronouncing it “suck-ah-nut” since we discovered it. This is, in fact, not the correct pronunciation (but a lot of fun to say). We’ve been informed that it is actually pronounced “sook-a-nat.” Good to know I think in case you have to ask someone where it is located.

Sangree's Hut

2010-03-09T04:37:00.004-07:00

As you all know by now, I survived my first foray into the wilderness. Here I am starting out on the hike. Please note the sled attached to the back of my pack (more on that later).

The trail head starts at about 10,000 feet and climbs roughly 1,500 feet in 3.5 miles so, while not a long hike per se, it was definitely steep. For those of you not familiar with exercising at altitude you might think that a 3.5 mile hike sounds like a warm-up but the lack of oxygen at that elevation combined with the 30lb back pack makes any exertion seem much more strenuous. Of course, the rewards for such an endeavor are views along the way like this one:

About two hours later we catch a glimpse of our “hut” which, as you can see, is a substantial log cabin. It is located at 11,600 feet somewhere in the Rocky Mountains between Copper Mountain and Leadville.

The hut has a large main room with a sitting area, dining area and kitchen, and a wood-burning stove to keep you toasty warm and to melt snow for drinking water. That’s right; there is no running water so you have to “make” your own water which I can honestly say is one thing that I have never made in the FAL test kitchen. Now that I am an expert water-maker I can share this little secret with you: clean snow = clean water and dirty snow = dirty water.

While I've always considered myself adventurous and outdoorsy, I've never really camped. I generally prefer to be active during the day and then reward my efforts with a hot shower, nice meal and warm bed. This trip was a little bit different. Lack of shower and sleeping bag accommodations aside, the real issue for me was this:

That is the outhouse which was a cold, snowy 50-yard walk from the hut. It was particularly miserable in the dark, at night, with nothing but your headlamp to guide your way. So my plan of drinking enough wine to endure sleeping on a thinly padded bench in a sleeping bag backfired. Because really, who wants to get up in the middle of the night, don a headlamp and walk 50 yards in the snow to sit on an ice cold toilet?!? Not this girl.

However, when you wake up to views like this it's easy to forget the outhouse issue:

See how happy I look? It is day two and the lack of oxygen is finally getting to me.

The next photo is from the deck looking off to the right side of the hut. Do you see the trail down the center of this photograph? That's the trail leading to and from the hut. It takes you away from the hut for about a mile or two before it starts to wrap back around to the valley. That’s the way most people ski or snow shoe to and from the hut.

And this photo is taken from the center of the deck looking down towards the valley. Do you see the little make-shift trail just to the left that someone created while sledding? That essentially takes you straight down the mountain, into the gully and eventually meets up with the trail-head in the valley. That’s the exit strategy I chose.

Do you remember that little plastic sled in the first picture? Well, I secured my back pack to the sled and then jumped on the pack-sled and sledded down the mountain head-first. I believe this practice is called “skeleton” and, as you might imagine, it was not without its share of wipe-outs and mishaps. In hind sight, it was perhaps not the safest choice but it sure was a lot of fun. Besides, thanks to the twins’ hospital stay earlier this year we already met our insurance deductible.

I'm hoping someone snapped a picture of me bombing down the mountain head-first because typically activites that are THAT much fun are also illegal.

Thanks for joining me on this photographic tour of my first, and possibly last, hut trip. After two days of eating trail-mix and more than my share of peanut butter and energy bars I am looking forward to making some healthy meals that I can share with all of you.

Meet G'Ma

2010-03-08T04:40:00.002-07:00

Hello everyone. This is G'Ma Sally. I was lucky enough to "acquire" Sally when I married her son, Eric. Smart move on my part. Not only does Sally share yummy recipes with me, like the one for her homemade granola below, but she also reminds me that anything is possible with a little hard work and determination. Sally completed her first triathlon at the tender age of 63 and still bangs out century rides with her bike group in Florida. She shows no signs of slowing down and I like it that way.

As we age our metabolisms do slow down, starting at about age 30, but it doesn't have to be the kiss of death. Regular exercise, especially weight training which builds lean muscle mass and elevates our resting metabolic rate, combined with a healthy diet absolutely can thwart the weight gain many assume is inevitable with aging. Grandma Sally exercises at least 5 or 6 days a week and is in better shape than she was in her 30’s, proving that it’s never too late to start an exercise program and see results. Go G'Ma!

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Oatmeal and oat bran are significant sources of dietary fiber, containing a mixture of half soluble and half insoluble fibers. One component of the soluble fiber found in oats is beta-glucans which has proven effective in lowering blood cholesterol.

G'Ma's Granola

Ingredients:
3 c. regular oats (not “quick” oats)
1 c. chopped walnuts
½ cup sliced almonds
½ c. raw wheat germ
2 TBS agave nectar
1/8 c. water
1/4 c. vegetable oil
1 t. vanilla
1 t. cinnamon
½ t. nutmeg
¼ t. salt
Raisins or dried cranberries, optional

Preheat oven to 270

Directions:
Combine oats, walnuts, almonds, wheat germ, cinnamon, nutmeg, and salt in a BIG bowl.
Combine agave and water in a measuring cup; microwave about 7 seconds (to combine mixture). Remove from heat and stir.
Stir in oil and vanilla.
Pour over oat mixture and mix thoroughly.
Spread in 9 x 13 or larger rimmed pan.
Bake for 80 minutes total time, stirring at 30/30/20 minutes.
Once cooled, add raisins or cranberries if desired.
Store in an airtight container.

Serve:
Sprinkle over a big bowl of fresh fruit with some soy yogurt (make sure it is “plain” yogurt as the vanilla and flavored yogurts contain a LOT of added sugar). Also try to make sure the nuts you use are raw or plain rather than salted, as the added sodium is not necessary or good for you.

Hut Trip

2010-03-04T04:46:00.003-07:00

I am leaving for my first hut trip in a few minutes.

What is a hut trip you ask? Well, from what I understand it is the winter equivalent of car camping, with less driving and a lot more snow. You pack all your gear and food -- everything you need for 2 nights in this case -- in a big ole pack and hike up to the top of a mountain where your hut awaits you. After that I'm not really sure what happens.

I do know that there's no cell phone service, Internet access or other signs of civilization once I arrive. It's like forced relaxation. I have also been assured that there are NO CRYING BABIES at, or anywhere near, the hut.

I will say that again. No. Crying. Babies.

Hallelujah!

Sure, I have to hike up a mountain with a 30lb pack on my back and be willing to wear the same clothes for 48 hours without showering, but that all seems like a very small price to pay for 2 GLORIOUS, PEACEFUL, QUIET days all to myself.

The twins will celebrate their 14-month old "birthday" on Saturday and I will celebrate my first time away from both the husband and the children in as much time.

Again ... Hallelujah!

I will be back on the blog bright and early Monday morning. Have a great weekend everyone!

Super Food: Chickpeas

2010-03-03T04:48:00.001-07:00

Let's keep it light today. I'm sure I ruffled enough feathers with yesterday's soda post so today I offer you a ridiculously easy recipe and some great reasons to eat chickpeas.

Garbanzo beans, or chickpeas, are a very good source of folic acid, fiber and manganese. They are also a good source of protein and include minerals such as iron, copper, zinc and magnesium.

If they aren't already a part of your diet you should consider adding them. You can toss some on a salad for a super fast and easy way to bump up the nutritional power of your lunch or dinner. Or make a batch of Harper's Hummus and dip your favorite raw vegetables in it. You can also use it as a spread for sandwiches and wraps.

And, for the world's easiest, no-cook appetizer I present to you:

Chickpea and Red Pepper Salsa
Recipe and photo by Real Simple magazine

1 15-ounce can chickpeas, rinsed and roughly chopped
4 scallions, sliced
1 cup arugula, chopped
2 jarred roasted red peppers, chopped (about ¼ cup)
2 Tbs. fresh lemon juice (about 1 lemon)
2 Tbs. extra-virgin olive oil
Kosher salt and black pepper to taste

Use homemade whole wheat pita chips (slice and broil, bake or toast whole wheat pita pockets) or organic blue corn tortilla chips (I like Garden of Eatin' brand) for dipping.

I like to take the leftover dip, if there is any, and toss it on a bed of greens the next day for a fast and easy lunch.

Glennon: I feel like this recipe has your name written all over it. There's no cooking or appliances involved, other than a can-opener, so I feel confident this will get the GSA (Glennon Stamp of Approval). Don't make a liar out of me girl.

Bon appetite!

So Long Soda

2010-03-02T05:00:00.002-07:00

Meet my dad. Until his recent trip to Steamboat to visit us and spend time with his favorite grand-twins (they are, of course, his only grand-twins which makes securing the top spot easy) he was easily drinking 8+ sodas a day. That’s right, MORE than EIGHT sodas EVERY day. Typically he would start his day with the breakfast of champions, a cup of coffee and not much else, and then go on to drink soda throughout the day, often skipping meals in the process. A glass of water rarely passed his lips. The most alarming thing of all though was that he would pop a couple of Tylenol PM’s to counteract the caffeine in his late-night Coke Zero. I wish I were joking.

Enter his loving daughter, yours truly.

My parents spent about 10 days out here in January visiting us, during which time I worked my tail off as the Food Police. I tried my best to show my parents alternatives to some of the convenience food they normally consume. I cooked healthy vegetarian meals and encouraged them to start exercising. And I nagged the pants off my dad about his soda habit. Since I don’t buy soda or keep any in the house it was a bit of a baptism by fire for my dad. He did end up purchasing some on his own but, thanks to the askance glances he received every time he opened one, he drank very few.

Please don't get upset or defensive with me, but there are a number of issues with drinking soft drinks, some of which include the following:

1. Drinking soft drinks replaces healthier nutrients. Very seldom is someone who’s drinking a Coke or Diet Coke simultaneously craving an apple or a salad. Drinking soft drinks is typically accompanied by snacking on fatty or salty foods.

2. Drinking soft drinks, even “sugar free” soft drinks that contain aspartame, saccharin, acesulfame, sucralose, increase blood sugar and weight gain. These artificial ingredients act like sugar in terms of the manipulation of blood glucose so they really don't promote weight loss. Sucralose is closely related to sugar in terms of the chemical compound, with the exception that chlorine has been added to keep it from influencing blood glucose levels. Chlorine is not healthful and can disrupt the healthy flora in the intestines, thus limiting our ability to absorb nutrients.

3. Caffeine increases calcium loss from bones, elevates heart rate, influences mood and is addictive. Caffeine is the primary cause for the headaches that most people experience when they quit drinking soft drinks.

4. Aspartame is a neurotoxin and has been shown repeatedly to be a cancer promoter. The body does not know how to process and eliminate artificial ingredients properly so they are often stored in fatty tissues in the brain and reproductive organs and can cause problems at the cellular level that result in a wide variety of maladies.

Water should be our first choice of beverage. Water cleanses, purifies, aids in digestion, helps support our metabolism and aids in detoxification. The average person should drink at least 64 ounces of plain, filtered water every day. Nothing else is a substitute for our body’s need for water. But don't worry, the more water you drink the more you will enjoy the taste of plain water and the more your body will actually crave it. Trust me.

I am happy to report that, since his visit, my dad is drinking one or maybe two diet sodas per day now. That is a HUGE improvement from the 8 or 9 he was previously consuming. And, it seems that this change is leading to other healthier changes as well. My parents have both started exercising on their own and working with a trainer once a week. They are making healthier snack and meal choices as well. Remember, progress … not perfection.

If I can teach this old dog new tricks I'm betting each of you can make a step in the direction of better health too. Of course, my parents have two compelling reasons sitting in their laps:

Way to go Dad (and Mom too)!

What are your reasons for wanting to improve your health? Write them down, share them with us here and/or post photos of loved ones in prominent places to remind you why you are choosing health over soda and junk food. Because it is a choice ... and I vote for us all choosing better health!

Week in Review

2010-03-01T04:42:00.004-07:00

Last week's five-for-five challenge was a success but there were a few times when I thought I would crumble under the pressure of these two little saboteurs:

They alternated night-waking to test my need for coffee and desire to muster enough energy to exercise. There were a few mornings when I was unable to make it to the gym so I turned my living room into an exercise room during their nap time. I do have some miscellaneous exercise equipment but I also did my fair share of push-ups, tricep dips on a chair, running stairs and core work which anyone can do. You have to be resourceful and, of course, resist the urge to pay bills, do chores or nap yourself, but it can be done.

I also did Tracy Anderson's post-pregnancy DVD a few times and let me tell you, it's HARD. My abs were definitely sore the next day and the video targets your entire core and low-back as well as your hips, all which take a beating during pregnancy. I would highly recommend it for all you new moms.

For anyone else looking for a workout they can do at home, check out Tracy's web site for some of her other exercise DVDs. I'm betting you can't go wrong with any of her workouts. After all she is the woman behind the bodies of such A-list celebrities as Gwenyth Paltrow, Courtney Cox and Madona to name a few. I'm just saying. If you have a favorite exercise DVD or at-home workout please comment after the post and let us know what you like and why it works for you.

I really don't want to admit this but starting my day with the nutrient and antioxidant rich green smoothie gave me more energy than my usual cup of coffee. Has anyone else tried it yet and noticed the same thing?

But the most interesting thing I observed last week is that even when you KNOW you will feel better after making positive, healthy choices (exercising daily, reducing caffeine and alcohol consumption, and eating well) it is still hard sometimes to make yourself do it.

I find it helpful to really focus on how good my body will feel after I exercise or eat a healthy, balanced meal. Sometimes, but not always, that is enough to help me make the right choice.

How do you motivate to "do the right thing" when that is the very last thing you actually want to do?

Bad Rap

2010-02-26T04:42:00.004-07:00

Brussels sprouts get a bad rap. So much so that I spent the past 38 years assuming I did not like this little vegetable because of the negative press it often gets. Well it turns out that Brussels sprouts are actually pretty tasty and they top the charts for soluble fiber, with 2 grams per ½-cup serving. Paired with omega-3 rich walnuts and antioxidant rich dried cranberries, this is one heart-healthy dish.

Brussels Sprouts with Walnuts and Dried Cranberries

Ingredients:
½ cup coarsely chopped walnuts
2 tsp. olive oil
1 ½ lb. Brussels sprouts, trimmed and halved
2 medium shallots, halved and sliced (1/4 cup)
1 clove garlic, minced (1 tsp.)
¼ cup coarsely chopped dried cranberries
1 Tbs. agave nectar
1 cup water
1 Tbs. walnut oil

Directions:
Heat large skillet over medium-high heat. Add walnuts and toast 3 to 4 minutes, until fragrant. Remove from skillet and set aside.

Wipe out skillet and return to heat. Add olive oil and swirl to coat pan. Add Brussels sprouts and cook 5 minutes or until browned, stirring occasionally. Add shallots and garlic and cook 1 minute.

Stir in cranberries, agave and 1 cup water. Partially cover pot, reduce heat to medium and simmer 5-7 minutes, or until most of liquid has evaporated and B. sprouts are just tender.

Transfer to serving bowl and stir in walnut oil and toasted walnuts. Season with salt and pepper, if desired.

Note: I did not have walnut oil so I just omitted it from the recipe and it was still delicious.

If you've never tried Brussels sprouts, give this recipe a try. You might be surprised. We were fully prepared to choke it down and take one for the FAL team, but both Eric and I went back for seconds. That's right ... a second serving of Brussels sprouts?!?

In addition to the delicious side-dish, we learned a very important lesson: never judge a vegetable by its reputation alone.

Eat Your Way Happy

2010-02-25T05:01:00.002-07:00

Add these 3 foods to your diet and you may just boost your mood as well as your health:

1. Chickpeas
Chickpeas contain folate (folic acid), which helps make dopamine, a neurotransmitter associated with pleasure. Other folate-friendly foods include lentils, black-eyed peas and soybeans.

Try making a batch of "Harper's Hummus" and dipping bell peppers (see #3 for how this will provide an extra shot of joy) into it for a snack.

Ingredients:
4 cups (about 2½ cans) garbanzo beans (chick peas) rinsed and drained
½ cup tahini paste
1 jalapeno, diced
1/3 cup warm water
1/3 cup olive oil
Juice of 2-3 lemons
4-6 garlic cloves
1½ teaspoon sea salt
2 teaspoon ground cumin
Freshly ground pepper to taste

Directions:
Combine chick peas, tahini paste, water, olive oil and juice of 1 lemon in food processor.

Process until smooth and creamy. Add garlic, salt, cumin and pepper to taste.

Blend. Adjust seasonings if desired.

Add juice of another lemon to taste. Blend.

Refrigerate. Enjoy.

Lick the spoon.

2. Avocados
Stress depletes vitamin B6, which helps produce serotonin. Help soothe those stressed-out nerves by adding sliced avacado to salads, sandwiches and wraps. Other B6-rich include fortified whole grain cereals, salmon, and chicken breast.

3. Strawberries
Vitamin C-rich strawberries boost your immune system and fight brain cell damage resulting from constant exposure to cortisol (a stress hormone). Foods like guava, bell peppers and oranges are also high in vitamin C.

Happy eating everyone!

Meet Mitra

2010-02-24T04:30:00.001-07:00

As I mentioned yesterday, I started drinking the green smoothie in Dr. Mitra Ray's book as much for vanity and beauty as I did to feel better. I know my motives weren't pure and I'm okay with that. I mean, OF COURSE I wanted to get healthy and have more energy and feel better but if the side effect was looking better too, well, so be it.

In, 'Do You Have the Guts to be Beautiful' Dr. Ray gives us the keys to being beautiful, both inside and out, without pills, chemicals or complicated recipes. It was one of the first books I read that talked about the importance of eating a whole-foods plant-based diet for optimal health, as well as beauty.

Anyway, I was poking around on her web site yesterday and came across her top ten list of things to do to get healthy. On her site she goes into detail for each item but I thought I would just list them for you here. It's nothing ground-breaking and you've heard most of it before, but when you have a few extra minutes you should visit her site and spend some time reminding yourself why these practices are so crucial to good health and optimal wellness.

Ten Things to do to Get Healthy

1. Take 10 deep breaths whenever you feel stressed.

2. Drink water, and plenty of it.

3. Eat plant-based, whole-foods at every meal, and make it the biggest part of the meal.

4. Get at least 8 hours of sleep each day.

5. Eat a whole-food based supplement.

6. Eat processed foods sparingly, less than once a week if possible.

7. Make breakfast and lunch your biggest meals.

8. Get outside and move a little bit each day.

9. Start each day with a Green Drink.

10. Think good, healthy thoughts.

I think I need to pay special attention to #1 this week while I am off coffee and wine. I feel especially vulnerable to the crying and the whining and the screaming ... I think Eric put them up to it in an attempt to break me so he can win the bet. But I'm on to his little ruse and am hanging tough despite the added pressure. Ear plugs are helpful.

Be well everyone and have happy hump day!

Green Machine

2010-02-23T04:03:00.004-07:00

Ladies and gentlemen ... I give you the all-mighty green drink!

This delicious little concoction is packed with amazing nutrients that will help you look and feel better, and it will literally flood your body with goodness first thing in the morning. On the mornings that I choose to start my day with this tasty treat I find I have more energy, need less coffee, stay full until lunch and tend to make better eating decisions the rest of the day.

But if you must know the truth, health benefits aside, I started drinking this because my friend Melanie suggested that it would help reduce facial fine lines and wrinkles. It’s cheaper than Botox and doesn’t involve needles so I figured it was worth a try. And, while I’m hardly aging backwards, I have noticed a huge improvement in the texture of my skin and my overall appearance.

The star of this smoothie is kale which is one of the most nutritionally dense foods available. It is a nutritional POWERHOUSE that is rich in calcium, lutein, iron, and Vitamins A, C, and K. Kale has seven times the beta-carotene of broccoli and ten times more lutein. Kale is rich in Vitamin C not to mention the much needed fiber so lacking in the typical American diet. The "icing on the kale" is the naturally occurring all important phytochemicals which research suggests may protect against cancer.

I’ve been told that you can wilt kale in soups or sauté it like you would spinach but I just can’t find a yummy way to cook it that I enjoy, so I blend it. Also, since I’m not cooking it, I’m not losing any of the key nutrients through the heating process and I’m getting ALL of the fiber from the leaf and stalk since I’m not juicing it.

Green Smoothie

Ingredients:
32 or more oz. of cold, filtered water
2-3 stalks of kale (other leafy greens can work as well)
2 frozen bananas
Frozen strawberries (or any “fleshy” fruit), or frozen red grapes for sweetness
¼ cup ground flaxseed

1 scoop Juice Plus+ Complete vanilla protein powder, optional, for added nutrition and sweetness**

1 tsp milk thistle, optional (milk thistle is a seed that has been shown to be an excellent liver detoxifier; check with your doctor if you have concerns or are on any medication).

Directions:
Blend above ingredients in a blender. Add more or less water for desired consistency and more or less fruit for desired sweetness. It helps to liquefy the kale in the water before adding other ingredients for a smoother consistency.

**The protein in JP+ Complete comes from 5 different plant-based sources including soy and chickpeas so it is easier to digest and more nutritious than a highly concentrated whey protein powder. It’s also ridiculously delicious.

The smoothie does have a grainy texture due to the whole kale leaves and flaxseed so it takes a little getting used to. However, it is much more nutritious than juicing because you get all of the fiber from the kale and fruit, as well as the vitamins and minerals, which will keep you full. Play around with the combination and proportions to find a consistency you like.

Also, if you already have a favorite smoothie recipe you can experiment by just tossing in a few greens to bump up the nutrition. Other than the beautiful green hue, you probably won't notice. Your kids probably won't notice either. Our little taster Harper actually requests the green smoothie these days over his old favorite chocolate. If a 4-year old can try it, like it and come back for more I'm betting that you can too!

Bottoms up!

Five for Five!

2010-02-22T04:35:00.004-07:00

Ever since the twins were born my formerly fabulous relationship with working out has been less than stellar to say the least, hence the need for the FAL Fitness Challenge. I could give you all the reasons why I don’t get to the gym on a regular basis – and I think they are really good reasons too – but the bottom line is that I haven’t made it a priority and any “reason” I have for not doing it is just an excuse, a little lie I tell myself.

However, I am chock full of really good intentions. A few months ago when I decided I would resume working out on a regular basis we decided that the mornings would work best for me. The only problem is that I would rather be SLEEPING at double-O’dark-early, not sweating. I prefer to ease into my day … you know, savor a mug of hot coffee, maybe have a bite to eat and check my email before I actually do anything. So the idea of bolting out of my cozy, warm bed to venture out into the cold, dark winter morning seemed, well, barbaric.

Nonetheless, I was determined. As we lay in bed that Sunday night several months ago Eric asked if I was planning to go to the gym in the morning. I responded with a robust fist pump and shouted “five-for-five baby!” to seal my intention for going to the gym every morning that week. Eric rolled his eyes, which is his usual response for most of my comments, and we called it a night.

Morning arrived too soon, as it usually does, and Eric nudged me lovingly and told me it was time for me to hit the gym. I replied with an equally loving verbal assault and threw the covers over my head and went back to sleep. That scenario has replayed itself so many times in our house over the past few months that it is now a running joke. (And, if you must know, I think my record is a whopping two-for-five. Baby steps people.)

But I am going for a new record this week with an all new challenge. I mentioned yesterday that I was planning on having a green smoothie (recipe to follow later this week) every morning this week in an attempt to sort of clean out my system a bit and energize my body. Eric said, “oh yeah, five-for-five?” in his usual mocking tone. The next thing I knew I was accepting the five-for-five-for-four challenge which, given my track record, is a bit over zealous.

Starting today, for five days, I will be enjoying the ultimate nutritious breakfast each morning, a green smoothie, and working out every single day. But here’s the kicker: I will be doing so WITHOUT a single alcoholic beverage or cup of coffee. Those of you who know me are probably shaking your heads in disbelief right now. You’re thinking, it can’t be done. You might be right.

Originally, it was supposed to be a five-for-five-for-five challenge that included me not cursing or yelling at the husband or the children all week. However, that seemed like cruel and unusual punishment. I mean, without coffee I will be cranky and without wine I will be on edge so it’s unreasonable to think I won’t be yelling at someone, right? And by someone I mostly mean Eric.

It will still be quite a test for this little Monkee, but I do have an incentive: if I am successful and as I write this I am full of my usual Sunday night confidence, Eric will take me out to dinner this weekend. This is no small bet on his part. Going out to eat involves the two things he dislikes most: getting dressed and spending money.

So, friends, keep your fingers and toes crossed for me and keep me in your thoughts and prayers. I’m going to need all the help I can get.

Five-for-five baby!

Squash This!

2010-02-19T04:21:00.003-07:00

Until recently I did not purchase, or probably even knowingly eat, squash. I mean, they are these big, scary looking vegetables and I was generally clueless as to what to do with them. But, in my quest to eat more vegetables and be the healthiest version of me possible, I have had to overcome many fears, including my fear of squash. It turns out they really aren’t so scary after all. And, like most vegetables, they are packed with nutrients.

The winter squash group includes pumpkin, acorn, butternut and spaghetti squash. Like other richly colored vegetables, they provide excellent sources of carotenes. They also offer a very good source of vitamins B1 and C, folic acid, fiber and potassium. Winter squash are also a good source of vitamin B6 and niacin.

Winter squash are all in season now and at my local grocery store they are practically giving them away. Yesterday I saw they were selling acorn, butternut and spaghetti squash for a dollar a piece. Ten for $10 to be precise and you can even mix-and-match your squash. That’s a lot of squash for not a lot of dollar.

If you are feeling adventurous this weekend, I offer you two SUPER simple, SUPER tasty recipes to try. I like to serve the spaghetti squash as a main dish with a slice of whole wheat bread and a green salad to round out the meal. You could also incorporate it into your meal as more of a side dish.

You should know that Eric really enjoys the spaghetti squash and recently confessed, albeit begrudgingly, that he sleeps much better after the “veggie spaghetti” then he does after a bowl of regular pasta. That’s what happens when your system isn’t bogged down with the arduous task of digestion … it can actually rest. Things that make you go hmm.

The acorn squash recipe makes a tasty side dish although, on nights when Eric is not home for dinner and I’m feeling lazy, I sometimes bake one to share with the babies, add a small salad for me, and call it dinner. Also, this acorn squash dish also happens to be the first recipe Glennon SUCCESSFULLY attempted to cook and serve to her family, thereby making it foolproof.

Acorn squash

Ingredients:
Acorn Squash

Preheat oven to 400

Directions:
Cut squash in half and spoon out seeds.

Fill oven-safe dish with ¼ inch of water and place squash flesh-side down in pan (the hard skin will be facing up).

Bake for 40 minutes or until tender (fork or knife should slide in/out easily)

Remove from oven and spread with 1 tsp butter (I use Earth Balance, a non-dairy butter substitute) and 1 tsp orange marmalade.

Return to oven and broil for 5 minutes or until slightly browned and bubbly. (Make sure you keep an eye on it b/c things can burn fast under the broiler).

Enjoy!

Note: for a variation try drizzling the squash with olive oil and sprinkling with nutmeg, or your favorite spices, wrapping in foil and baking until tender.

------------------------------

Spaghetti Squash
From the healthy kitchen of Erica Arnold

Ingredients:
Spaghetti squash

Preheat oven to 400

Directions:
Cut spaghetti squash in half and spoon out seeds.

Fill glass cooking pan 1/4 inch with water.

Sprinkle kosher/sea salt over squash for flavor.

Place pasta sauce (jar or homemade – if using jar look for all-natural ingredients and/or organic sauce) in the hollow of the spaghetti squash.

Place spaghetti squash in pan and bake for 30-45 min, or until squash is tender.

Remove from oven and let cool enough to handle; then take a fork and scrape squash away from skin (squash will come out in strands that look like spaghetti). Garnish with freshly grated parmesan, if desired.

I mean, seriously, doesn't that look good? It is strangely satisfying, I think, because you can have a heaping bowl full of "pasta" without the guilt or tummy ache. Try it and let me know what you think!

Let Them Eat Flax

2010-02-18T05:10:00.004-07:00

OK, so I couldn't stay away ... for now, we are going to dedicate Tuesdays and Thursdays to reader questions so please email me any fitness, nutrition, exercise, and/or recipe questions. We will address them here so everyone can benefit from the information. I am also considering doing a FAL "reader of the month" segment where we can highlight a different reader each month and learn about their journey, struggles and achievements. Kind of like how Shape Magazine follows the weight-loss journey of one of their readers but better because the blog is FREE and environmentally friendly. Please email me if you are interested in participating in this. It could be a source of great motivation to have the support of all our readers.

Also, if you are happy that I will be posting 5 days a week you can thank "LifeWithLove" who lovingly guilted me into reconsidering my position on this. Conversely, if you were hoping to get a break from me a few times a week you can blame "LifeWithLove." Either way, it looks like I'm here to stay.

On to the business of the day. I’ve had a few people ask me questions about flaxseed. What is it? What do I do with it? Does it matter if I buy whole seeds or already ground seeds? What does it taste like? How do I get my kids to eat it. And so on. So, here you go … the 411 on flaxseed.

Flaxseed is high in Omega-3 fatty acids which is an Essential Fatty Acid. They are “essential” because your body cannot make them so they must be obtained from the foods you eat. Flaxseed is an excellent source of Omega-3 fatty acids, as are walnuts, wheat germ, beans and fatty fish like tuna and salmon. However, you would have to eat over 3lbs of salmon to get the equivalent amount of Omega-3’s contained in ¼ cup of flaxseed. Flaxseed is very high in fiber as well and we all know by now that fiber is our friend.

Flaxseed is also rich in lignans which are molecules with anti-viral, anti-fungal, anti-bacterial and anti-cancer properties. Flax contains 100 times the amount of lignans as the next best source, wheat bran. And, only 2% of the flax lignans end up in flax oil, while 98% remains in the seed meal, make consumption of flaxseed far more nutritious and beneficial than that of flax oil. I’m telling you, this little seed packs quite a punch.

The yellow bowl on the left shows what the whole seed looks like prior to grinding; the pink bowl on the right contains freshly ground flaxseed, ready to sprinkle on anything.

I know you can purchase already ground flaxseed at the store, conventional and health food stores alike, as well as the whole seed. I buy the whole seed in bulk because I think it is less expensive and fresher when I grind it myself, but both have the same nutritional benefit. Regardless of which you prefer you should store ground flaxseed in the refrigerator as it can go rancid easily.

Also, if you do buy the whole seed you MUST grind it prior to consumption or it will pass through your system … err … intact, if you know what I mean. So, to get the nutritional benefits of eating flaxseed you must make sure you are consuming ground flaxseed.

Ground flaxseed offers a nutritional boost to soups, chili, salads, oatmeal, smoothies and pancake batter. It has a mild, nutty flavor and is a great way to sneak extra nutrition (fiber, omega-3s) into things your kids eat as well. I include it in pancake and muffin batter and sprinkle it on oatmeal for my babies. It definitely keeps them regular!

Flaxseed is a pretty simple, relatively inexpensive way to bump up the nutritional power of almost anything you make or eat. Try to include 2-4 TBS a day into your diet and feel the difference.

Special note: Jeannie uses a mixture of flaxseed and water to replace the eggs in some of her recipes, like her delicious 4-grain pancakes. I’m sure she would be happy to tell us more about that … right, Jeannie???

Fitness Challenge Continued

2010-02-17T04:30:00.002-07:00

It would seem we have two camps of readers: those who are already exercising regularly but need some variety in their routines and those who are having trouble motivating to start a new, or resume a previous, exercise program.

So here’s what we’re going to do. Starting this Sunday, Feb 21, for the rest of February and all of March, we are going to challenge ourselves to vary our workout programs and try new things, or we are going to commit to at least 30 minutes of exercise 5 days a week. Either way we are all going to see results and create some new, positive habits. I realize this is a smidge longer than the original 30 day plan but, well, math is hard. I feel like it’s easier to commit to an entire month but I don’t want to wait until March 1 so let’s just consider the extra week a “bonus” week.

My plan is to post fitness and nutrition information and new recipes on the blog each week on Monday, Wednesday and Friday. Five days a week seems like overkill when it comes to health and nutrition information, don’t you think? When I worked as a personal trainer I never saw clients more than 2-3x/week, the rest of the time they were on their own, so we will adopt a similar schedule here on the blog. Of course, if you ever have a pressing question or concern you can always email me and we can use Tuesdays and Thursdays for comments and supporting one another.

For those of you who are just trying to establish some consistency with your exercise program, all you need to do is print the fitness challenge calendar at the end of this post and put an “x” on each day that you do at least 30 minutes of exercise. Like I said, it can be anything you enjoy doing that gets you moving, raises your heart rate and burns some calories. I suggest placing the calendar on your refrigerator as a reminder that you should be going for a walk or exercising instead of mindless snacking.

For those of you that are cardio-queens and never stretch or lift weights, you should pick two days on the calendar each week that you will focus on flexibility (maybe attend a yoga class or do a Pilates/yoga DVD) and/or strength training and mark those days with an “x.”

When it comes to losing weight, people always put the emphasis on cardio. But if you really want to fire your metabolism and blast calories, you need to add some strength training to your workout.

If you need some additional motivation to vary your current cardio routine or to start strength training, I give you my Top 10 Reasons to Lift Weights:

1. Weight training tones your muscles which looks great and raises your basal metabolism...which causes you to burn more calories 24 hours a day. You'll even burn more calories while you're sleeping.

2. Weight training can reverse the natural decline in your metabolism which begins around age 30.

3. Weight training energizes you.

4. Weight training has a positive effect on almost all of your 650-plus muscles.

5. Weight training strengthens your bones reducing your risk of developing osteoporosis.

6. Weight training improves your muscular endurance.

7. Weight training will NOT develop big muscles on women...just toned muscles!

8. Weight training makes you strong. Strength gives you confidence and makes daily activities easier.

9. Weight training makes you less prone to low-back injuries.

10. Weight training decreases your resting blood pressure.

Keep in mind that you don't need a fancy gym membership or expensive equipment in your home in order to start weight training. You can use your own body weight for resistance (think squats, lunges, push-ups and sit-ups) or make a small investment in some dumbbells and an exercise ball. I still do a lot of squats while holding a fussy baby and "baby push-ups," where I press a baby overhead while lying on my back, are still a favorite. The babies love it and, now that they are over the 20lb mark, it's getting challenging!

I do have a TRX suspension system at home which is light-weight, portable and can anchor to a wall or door for a killer full-body workout. It also comes with an exercise DVD that leads you through a fast, effective workout in just 25 minutes, which is all I have some days. But, as I said, you don't need any equipment to get started and I will be posting exercises on the blog that can be done anywhere with little or no equipment.

So, print your fitness challenge calendar and get excited to make some positive changes over the next five weeks!

FAL Fitness Challenge

2010-02-15T04:32:00.004-07:00

Many of you have expressed to me that you are having trouble motivating to exercise. You are not alone. It seems everyone these days is busy and overcommitted and, sadly, the first thing to get eliminated from our endless to-do list seems to be exercise. We’ve come to view exercise and “me” time as something that is negotiable.

Somehow we’ve also forgotten this universal truth: our bodies want to move. As humans, we were designed to move. As such, we start to feel better when we give our bodies what they crave, want and need – exercise!

We are going to focus on moving our bodies because it makes us feel better and produces natural endorphins which make us happier, not because we think it will make us skinnier. When we focus on exercise as a means only to weight-loss we put unnecessary pressure on ourselves. Exercise then becomes just one more thing we “have” to do which definitely sucks the joy out of it. And when we don’t find time to fit it in we feel badly about ourselves and start calling ourselves ugly names like 'fat' and 'lazy.'

It’s time to break that vicious cycle.

Until I read this Time Magazine article I was very much a proponent of exercise for weight-loss. I used to slug it out in the gym for countless hours each week in the name of fitness and weight-loss/maintenance. I also used to “reward” myself with various treats for all my hard work that, no doubt, negated any calorie burning exercises I had just completed. I also felt a certain amount of time in the gym bought me equal, if not more, time to be a couch potato. What I’m learning is that, for weight-loss and general health, just being active and moving more throughout the day is far more important than one 30-60 minute bout of exercise. The Time article supports that theory.

Please keep in mind that I’m not suggesting exercise is not important. Far from it. We need to exercise to keep our hearts healthy, bones strong and minds clear. Consistent, more intense exercise is necessary for actually increasing your fitness level or training for an event. However, for general health and weight-loss we just need to be more active each day. This is good news for most of us. It means we can start to squeeze in smaller bursts of activity throughout our day that will have a cumulative positive effect. It means if we don’t make it to the gym or go for a run on a particular day that we can still feel good about taking the dog for a slightly longer walk, parking farther away from the store or doing sit-ups and push-ups while watching our favorite TV show.

For those of you, like my dear friend Kelly, who somehow manage to attend pre-dawn boot camp most days and do pilates several times a week while simultaneously juggling a full-time job, family and unfathomable LA traffic, I applaud you. Please keep doing what you are doing because you help motive the rest of us.

For those of you, like me, who haven’t seen the inside of the gym in more weeks than you can count and have resorted to having your babies shovel the back deck,

and for everyone in between, I offer you the Full At Last Fitness Challenge.

The challenge is simple: for 30 days we will exercise at least 30 minutes a day, five days a week. And by exercise I mean anything you enjoy doing that gets you off the couch and elevates your heart rate. You can walk, dance, jump rope, hit the gym, practice yoga, play hide-and-seek, bike, skip, hop … whatever gets you moving. Enlist your family, partner, friend, FAL blog buddies, and/or children to help you. Everyone can benefit from a little extra movement.

And, you don’t necessarily have to exercise for 30 consecutive minutes. If you are really de-conditioned or particularly pressed for time, split your 30 minutes of exercise up into three 10-minute segments or two 15-minute workouts. Get up 15 minutes earlier than usual and do some jumping jacks, sit-ups and push-ups. Squeeze in a 10 or 15 minute power walk during your lunch break or after dinner. Pop in a fitness DVD instead of watching TV. Do five minutes of squats or lunges in your kitchen while you’re waiting for the water to boil. It all adds up and it all counts.

I’ve read that it takes 21 days to change a habit which is why I’m starting with a 30-day fitness challenge. The hope is that after 30 days we will all be in the habit of doing more and moving more, so our bodies will actually crave this movement, making it easier to continue. I thought about a 60 or 90 day challenge but sometimes a short-term goal is the best way to build confidence and gain a sense of accomplishment. We can certainly create new, loftier fitness goals moving forward but I thought this was a good place to start.

So let's get moving! Who’s with me because this tired twin mommy needs some help and some motivation too!?!

When You Eat at the Refrigerator, Pull Up a Chair

2010-02-12T04:35:00.001-07:00

We’re going to take a slight detour today from our week of delicious recipes to talk about the book I am reading right now. It’s called “When You Eat at the Refrigerator, Pull Up a Chair” by Geneen Roth. In the book she provides “50 ways to feel thin, gorgeous, and happy, when you feel anything but.” She points out in her forward that our culture links fatness with a wide array of undesirable qualities and that, unfortunately, so do women who struggle with their weight.

Throughout the book Roth uses feelings of being “fat” interchangeably with feelings of being unworthy, unattractive, useless or incompetent so it really is for the every-woman, not just those with body-image issues. She says that if you do not identify with feelings of fatness that you can substitute whatever you don’t want to feel or be in its place because issues of the heart are universal. I couldn’t agree with her more.

What’s great about this book is that it is a series of 50 short little chapters so it’s not a huge time commitment and it’s an easy, fun read. In a playful tone, Roth asks us to stop dieting, cultivate curiosity and kindness towards ourselves, applaud our strengths and celebrate our successes, stare at REAL women’s bodies (not supermodels, movie stars or elite athletes) and remember that everyone, even the thin, have cellulite, get old and die.

She reminds us that diets are ineffective because deprivation, fear, shame and guilt do not – and cannot – lead to lasting change. Long-lasting change can only come through kindness to yourself and a willingness to act on your own behalf. This principle can apply to any aspect of your life that you want to improve or change, it’s not limited to dieting and weight-loss. We must learn to STOP the negative self-talk and the self-loathing and learn how to become our own advocates. We must treat ourselves the way we would treat a dear friend.

Which brings me to one of my favorite chapters in her book: Chapter 3: When you eat at the refrigerator, pull up a chair. Roth paints a mental picture of inviting a friend to dinner and telling her that you are going to eat the way you eat when you are alone. When she arrives, you lead her to the kitchen, open the refrigerator and stare … then you start picking through cold leftovers with your fingers. We would never actually treat a friend this way and yet so many of us treat ourselves in exactly this manner.

Interesting, huh?

Roth also talks about the sneaky ways we tend to undermine ourselves and gives us strategies to feel powerful and gorgeous even in the midst of a “Fat-and-Ugly” attack and much, much more.

I hope you will order this book because I would love to know what you think about it. It really is an easy, fun read so you won’t feel bogged down by unusually deep and heavy material. But you may just feel a bit more empowered and positive when you finish.

I am obsessed with this book and think everyone should keep a copy of it on their nightstand.

Jeannie's Kid-Tested Mother-Approved Recipes

2010-02-11T05:03:00.004-07:00

Jeannie is a fellow nature-loving, healthy-ish eating Colorado Monkee. We "met" through Glennon's blog, Momastery, and learned that we used to live just blocks apart from one another in my old Denver 'hood before we moved up to Steamboat. I like her a lot and I think you will too. I also think she looks a lot like my sister-in-law Becky. Beck ... don't you think you two could be sisters??

Anyway, Jeannie has two kid-friendly, oaty-delicious recipes to share with us today. Everyone ... meet Jeannie!

Hi Full.AtLasters and fellow Monkees. I'm excited to be able to share with you a couple recipes that are a regular part of the Cimino/Brisson household. I've always considered myself a health-conscious, physically active person. Although, the "conscious" hasn't always translated to "action" if you know what I mean. I mean, I know that a banana is healthier for you then a Peppermint Patty, but dammit, sometimes I just want the Peppermint Patty! And if I've spent the whole day snowboarding, doesn't that mean I deserve a burger and fries?!

I became more active about my family's health when my son, Henry was born. I became more careful about what I ate because I realized that if I wasn't getting sleep, the only thing I had left to give me energy and some sense of sanity was the right food. Oh, and I REALLY wanted to lose that baby weight too! I also became intrigued by the idea that I could make Henry's food from scratch, and had a lot of fun learning about that. It had never occurred to me before that I could make baby food AND that being in the kitchen could be fun and not feel like a chore.

Seven months later, I became pregnant again with my daugher, Olive. (No, this was not planned, people!) And while preparing for a homebirth, I learned a heck of a lot about how nutrition has an impact on labor and delivery, something I didn't learn as much about when I was pregnant with Henry.

I made a completely crazy decision this past summer to try and become a vegan. I was in Cape Cod with a great group of friends and it just so happened that the book, "The China Study" was on the nightstand in my room. I was astounded by the research between animal protein and long-term health conditions. This was the same time that I learned more about a very special friend's experience with rheumatoid arthritis. It turns out that after trying several medications, none of which were working well for her, she switched to a plant-based diet. Almost two years later she is symptom free and takes no medication.

Both the book and hearing more about Michele's story was compelling enough for me to make a change. It's taken me a long time to adjust, but I would say that now 80-90% (depending on the day) of mine and my children's diet is vegan and I noticed the change in how I felt pretty quickly. (Husband is more 50/50 because he makes his own breakfast and lunch! Too bad for him that I make dinner.)

So, are you hating me right now?! Well, don't! Because I still crave (and can be found giving into eating) Twizzler bites, M&Ms, Raisinets, Peppermint Patties, of course, oh, and I love Toblerones!, flank steak, and being the good Italian that I am, chicken parmigiana, really cheesy lasagna, baked ziti, manicotti...and the list goes on and on. I just take it one meal or snack at a time.

Thanks to Erin, I say to myself everyday, "Progress, not perfection." And that is an important piece of being healthy for me.

Buon appetito!

Banana Oat Cookies (courtesy of my friend, Julie N. Hi Julie!)

This is an easy and quick recipe that is a great healthy snack for little ones. I make it weekly and my son (and now 10 month old daughter!) loves them. I'm become a bit addicted also. It also doubles as a toddler activity; Henry helps me make them everytime. So, if you're snowed in and have run out of ideas, this will kill about a 30-45 minutes including bake time.

Preheat oven to 350 degrees and grease two baking sheets with cooking spray.

Combine:
3 mashed ripe medium bananas
2 cups of old fashioned oats
1/4 cup unsweetened applesauce
Add:
A dash of cinnamon (I usually make it a couple heavy dashs)
A dash of salt

Optional to add any of the following:
A tbsp or two of agave nectar (to make it sweeter)
1/4-1/2 cup of any one of the following (dried cranberries, raisins, dates, or walnuts).

Spoon tbsp-sized drops onto the baking sheets. Bake for 20 minutes. Makes about 2 dozen. (For you high altitude ladies and gents, bake about about 21-22 minutes.)

Good to know: Your older kids may not like these! I recently offered them to some of the neighborhood kids and they about gagged. Ha! So, if giving them to kids, they're probably best for the little ones who haven't tasted much sugar yet. But, who knows, maybe someone will prove me wrong. You could always try putting some fruit spread on the top. I put apple butter on one this morning and it was tasty.
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Four-Grain Pancakes
(This is a recipe I adapted from the Joy of Cooking. I make these weekly as well and we can't eat them fast enough! NO ONE will know they don't contain dairy products.)

Combine in large bowl:
1 cup of whole wheat flour
3/4 cup unbleached white flour
1/3 cup cornmeal
1/4 cup old fashioned oats
2 tbsp sugar
2 tsp baking powder
1 tsp salt
1/2 tsp baking soda
1/2 tsp cinnamon
dash of nutmeg

Whisk in small bowl:
3 tbsp ground flaxseed with 9 tbsp lukewarm water and let sit while you combine the following in a medium bowl:

1 3/4 cups plant milk (soy, almond or rice milk)
4 tbsp butter substitute, melted (I use Earth Balance sticks)
1/4 cup honey or agave nectar

Add flaxseed/water mix to this bowl.
Pour wet ingredients into dry ingredients and you are ready to make the pancakes!

Optional: If you have fresh blueberries on hand, add a cup to the batter. You will not be disappointed.

Finally, I drizzle them with agave nectar instead of syrup. Yum! Enjoy!

Thanks Jeannie!

And, don't forget that oats are a significant source of dietary fiber and have been proven to reduce blood cholesterol. They also help stabilize blood sugar, help prevent heart disease and contain important phytochemicals that have been shown to have anti-cancer properties. Those are some pretty compelling reasons to try these recipes, don't you think?

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Kathleen's Brown Rice with Winter Squash

2010-02-10T04:37:00.001-07:00

Good morning!

Kathleen has a delicious looking vegetarian dinner of brown rice with winter squash and cashews to share with us today.

You should know that Kathleen has not always been a healthy-ish eater or a fancy-pants in the kitchen. Over the past 18 months she has slowly been teaching herself to cook healthy, low-fat meals and has lost 83 pounds. That’s right … eighty-three pounds! Let’s pause here to give Kathleen a HUGE virtual high-five for all of her hard work.

Just 18 months ago she was a connoisseur of processed foods and confessed to me that she didn’t know how to cook something unless it came in a box. So she had to literally start from scratch in the kitchen and, in the process, has learned to view cooking as a way to calm and nourish herself as well as a means to care for her loved ones. It’s not to say she doesn’t still struggle with her old demons but she is making progress and moving in the right directions. And that, my friends, is what we are all about here … progress, not perfection.

For those of you that don't know, this is what a butternut squash looks like.

After you slice it in half you have to scoop out the seeds, then you can peel and chop it and use it in recipes. See Glennon, it's not so scary is it?

Brown Rice with Winter Squash and Cashews

Ingredients:
1 cup short grain brown rice
1 tablespoon olive oil
1 large shallot, finely chopped (about 1/3 cup)
1 garlic clove, finely chopped
1 teaspoon ground cumin
1 teaspoon ground coriander
1 pound winter squash such as butternut, peeled, seeded, and cut into 1/2-inch cubes (about 1 1/2 cups)
2 1/4 cups unsalted vegetable stock
1/4 teaspoon salt (can omit if stock and/or cashews are salted)
2/3 cup roasted unsalted cashews
Salt and pepper

Directions:
Rinse and drain rice.
Heat oil in a medium saucepan over medium-low heat. Add shallot and garlic and cook, stirring frequently, until shallot is soft.
Add cumin, coriander, and rice and cook, stirring, for another minute.
Add squash and vegetable stock and stir to combine. Bring to a boil. Cover and reduce heat to low. Simmer for 40-50 minutes, or until rice is tender and water has been absorbed.
Remove from heat, stir in cashews, and season to taste.

Allison's Recipes

2010-02-09T05:04:00.005-07:00

Allison told me that she cooks with a lot of beans at her house. Smart girl. Not only are they nutrient-dense, meaning they have much nutrition for few calories, but they are also a very economical way to cook. Try including a few vegetarian meals each week and watch your grocery bill start to lighten up (pun intended there folks).

Everyone ... meet Allison!

In the interest of full disclosure, I don’t feel remotely qualified to talk about food and/or nutrition. Yesterday was not one of my better days in terms of making good food choices. Both my husband and I are from South Louisiana, and our beloved Saints were in the Super Bowl. I spent most of the day in the kitchen making some of our favorite Louisiana dishes, none of which were particularly healthy.

The following recipes are two that I make frequently. I am trying to move my family’s diet towards one that is more plant-based, primarily because I believe it is better for us and more affordable. We do still eat meat, but only a few times a week. Luckily, everyone (including my two children, ages 4 and 2) likes beans, so we have them at least once a week. We tend to eat relatively healthy meals -- lots of fresh fruits, veggies, whole grains and legumes, and I try not to buy much processed food. I read Michael Pollan's The Omnivore's Dilemma and Barbara Kingsolver's Animal, Vegetable, Miracle several years ago, and, based on those books, I have been working at changing how my family eats.

However, I still struggle with my weight. I weigh about 30 pounds more now than I did before I got pregnant the first time just over five years ago. I exercise regularly and try to make good food choices, but I have two major food issues: (1) portion control and (2) emotional eating. I’m working on making better choices, both in what I eat and how much I eat, but it’s not easy. I know what I need to do, I just haven’t been able to make myself do it.

Red Beans and Rice

Ingredients:
1 pound dark red kidney beans
6 cups water (or 4 cups of water and 2 cups of stock)
2 cups finely chopped onion
1 1/2 cups finely chopped bell pepper
1 cup chopped celery
1 tablespoon minced garlic
3 bay leaves
2 teaspoon dried thyme
1 teaspoon pepper
1/4 teaspoon cayenne pepper
1 1/2 teaspoons salt, or to taste
2 tablespoons chopped parsley
3 cups of steamed rice

Directions:
Rinse the beans and place them in a large saucepan. Add the water, bring the pot to a boil, lower the heat and simmer for 10 minutes. Remove the pan from the heat, cover it and let the beans soak while preparing the other ingredients. Place the onion, bell pepper, celery, garlic, bay leaves, thyme, black and cayenne pepper in slow cooker. Add the soaked beans and stir to mix. Cover and cook on low for 7 hours or on high for 3 1/2 hours, or until beans are tender. Remove about 1/4 cup of beans from slow cooker to a small blow. Mash to a smooth paste with back of spoon and stir them back in. Cook on low for about 30 more minutes or on high for 15 minutes. Serve over steamed rice.

Black-Eyed Peas and Rice

Ingredients:
1 tablespoon olive oil
1 cup onion, chopped
1/2 cup celery, chopped
1/2 cup green pepper, chopped
1 tablespoon chopped garlic
1 pound black-eyed peas, soaked overnight and rinsed
1 quart vegetable or chicken stock
Bay leaf
1 teaspoon dry thyme leaves
Salt, black pepper, and cayenne
3 tablespoons finely chopped green onion
3 cups steamed rice

Directions:
Heat oil in a large soup pot. Add the onion, celery, green pepper, and garlic, cook for 4 minutes. Add the black-eyed peas, stock, bay leaves, thyme, and seasonings. Bring to a boil, reduce the heat and simmer for 40 minutes, or until the peas are creamy and tender, stir occasionally. If the liquid evaporates, add more water or stock. Adjust seasonings, and garnish with green onions. Serve over rice.

Note: I have made it before with one can of black-eyed peas. To do that, reduce the amount of stock by half, and let the peas cook for about 20 minutes, instead of 40.

Man Down!

2010-02-08T05:03:00.000-07:00

Dear Friends,

We are a man down this week – well, technically one little man and one little lady. Ethan and Abby spent the better part of last week and the weekend in the hospital with a bad case of RSV that turned into pneumonia. The good news is that they were released from the hospital yesterday and are doing just fine, but they are on supplemental oxygen and have a few follow-up doctor appointments this week. As such, I won’t really have much time to devote to writing original content or testing new recipes this week.

However, I encourage any of you healthy-ish readers out there to email me your favorite nutritious recipe and I will post them on the blog. We will dub this week “Reader Recipe Week” and devote it to sharing your favorite healthy recipes with one another.

Tomorrow Allison will share her red beans and rice and black-eyed peas (no, not the band) recipes with us all. If you have an all-time favorite or general crowd-pleasing recipe to share, please email me!

Love,
Erin

Two Tasty Treats to Try

2010-02-05T04:52:00.006-07:00

These are the last two recipes featuring black beans. They are the last recipes for two equally important reasons: 1) I ran out of ideas and, 2) Eric is responding to the week of bean recipes in a very odoriferous way, if you know what I mean. He keeps blaming the gas on our dog, Berkley, but I'm on to his little ruse.

Black Bean Salsa Chili
Inspired by Cooking Light, made even healthier by Mel

Ingredients:
2 (15-ounce) cans black beans, rinsed & drained
2/3 cup water
1 teaspoon Agave nectar
8 ounce Tempeh
1 cup chopped sweet onion
½ cup chopped yellow bell pepper
½ cup chopped red bell pepper
1 ½ TBLS chili powder
1 TBLS ground cumin
1 teaspoon dried oregano
1/8 teaspoon crushed red pepper
1 (14-ounce) can vegetable broth
1 ½ cups fresh salsa—medium
3 TBLS tomato paste
¼ cup fresh chopped cilantro
1 teaspoon fresh lime juice

Directions:
Combine 1 ½ cup beans, 2/3 cup water & agave nectar in food processor & blend until smooth. Add remaining black beans & set aside. (Do not blend remaining beans).

Heat a large sauce pan over medium heat. Coat pan with cooking spray. Crumble tempeh and cook until browned, about 5 minutes. Add onions and bell peppers & cook until softened, about 5 minutes. Add spices, tomato paste, bean mixture, vegetable broth & salsa. Bring to a boil & then reduce heat and simmer for 30 minutes. Remove from heat. Add lime juice & stir. Garnish with cilantro.

Taster notes
I LOVE LOVE LOVE this chili and think it is particularly divine served over a baked sweet potato, as does Mel. My meat-loving husband, Eric, was completely fooled by the tempeh and thought it was ground turkey (please do not inform him otherwise or it may put a screeching hault to my healthy recipe testing); he prefered his chili plain with some blue corn chips or served over a regular baked potato. All of the Simons gave this recipe their Super Simon stamp of approval.

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World's Easiest Black Bean Burgers

Ingredients:
1/2 onion, diced
1 can black beans, well drained
1/2 cup flour
2 slices whole wheat bread, crumbled
1 tsp garlic powder
1 tsp onion powder
1/2 tsp seasoned salt
salt and pepper to taste

Directions:
Sautee the onions in a little bit of olive oil until soft, about 3-5 minutes.
In a large bowl, mash the beans until almost smooth; you can also use a food processor but I would "pulse" the mixture so it doesn't completely puree. Add sauteed onions and the rest of the ingredients to combine, adding the flour a few tablespoons at a time. Mixture will be thick.

Form bean mixture into patties, approximately ½ inch thick and cook patties in a small amount of oil until slightly firm. Please note that you can use a "grill pan" but they are not sturdy enough to stand up to an actual grill. Serve and enjoy.

Taster notes
We dressed these burgers up in the traditional way with lettuce, tomato and katsup and served them on a whole wheat bun. Eric had a small issue with the consistency (they are not as firm as a meat burger) but he really enjoyed the flavor. He gave me the thumbs up to make them again. I think chilling the patties in the refrigerator for 30 minutes prior to cooking might help with the consistency.

Jackson, age 6, was so smitten with these burgers that he just ate his plain, with his bare hands before Mel could even get them to the table. Harrison, 3, dipped his "burger" into some hummus and Harper, 4, declined to try this recipe.

I toasted the leftovers until warm (use a toaster oven or broil them as the microwave will make them too soggy), and served them with a mound of fresh salsa and slices of avacado for lunch the next day. Yum.

Remember, not only are beans healthy, but they are also extra easy on the budget. Have fun experimenting with these nutritious recipes and go ahead and pat yourself on the back for trying some healthy new meals this weekend.

Let me know what you think!

Bon appetite!

Taste Test Team

2010-02-04T05:24:00.000-07:00

Meet the official Full At Last Taste Test Team.

Eric

He believes pork fat is actually a food group unto itself. If he gives a healthy recipe two thumbs-up, it is probably safe to try on your husband or favorite carnivore. Until recently he was adding vanilla ice cream to his morning "protein" shake and calling it breakfast. He still doesn't understand why that wasn't the most nutritious way to start his day.

Ethan

The "big guy" is almost 13-months old and likes everything … I mean everything … including “ABCA” food (already been chewed by Abby). We are still searching for a food that he does not like.

Abby

Abby is one minute younger than her brother and, so far, likes next to nothing. She is famous for her hunger strikes and pretending to chew her food only to spit it out as soon as you're not looking. We are still searching for foods, other than bananas and french toast, that she actually likes.

Melanie

Mel is sort of an “accidental” vegetarian since she gags on seafood (a result of Catholic school fish-Friday lunches) and is repulsed by chicken after seeing Food Inc. She has been sticking to a mostly vegetarian diet for the past year and is no longer afraid of new foods and combinations; she is the creative genius behind many of our recipes, especially the kid-friendly ones.

Garrett

Garrett likes his food like he likes his women, HOT & SPICY. Of course, he is always hungry due to his triathlon training so he pretty much eats anything Mel puts in front of him. We’re not sure if he slows down long enough to actually taste his food.

The "Super Simons" include Jackson, Harper and Harrison.

Jackson , age 6, is a reformed junk-food junkie. He is the adventurous eater in the group and actually prefers the black bean salsa chili and veggie burgers to his old stand-by of Kraft mac-n-cheese. It’s the darndest thing.

Harper, age 4, is a lover of cuties, smoothies and all things fruity. Harper's Hummus is his favorite savory treat.

Harrison, age 3, consumes 90% of his calories by noon and is the most finicky of the Simon testers. He is partial to foods in fun shapes as well as anything that can be dipped into something.

Berkley

Berkley is our 13-year old lab-mix who is just happy when we remember to feed her these days. Poor girl. So far, she does not seem to have a discerning palate.

As for me, I get excited about healthy recipes that are fast and easy. I repeat, FAST and EASY. For the past 8 months we have been moving towards a more vegetarian diet (we still eat meat and fish but in much smaller portions and only a couple of times a week), and I have noticed that our grocery bill and our waistlines are getting smaller. More on that later.

I still have a sweet-tooth but I no longer crave refined, processed carbohydrates and junk food like I once did and I am actually enjoying the taste of healthier fare now. And that, my friends, is some serious progress.

Tune in tomorrow for two more tasty recipes featuring black beans. The black bean burgers and black bean salsa chili were overwhelming hits across the board!

Test Kitchen for Dummies

2010-02-02T04:27:00.003-07:00

Here at Full At Last, all of our recipes undergo rigorous testing before they are posted. Rigorous. Not only do my friend Melanie and I make, taste and attempt to serve each recipe to our own family, but we also go the extra mile … we have Glennon try them as well.

For those of you that don’t know Glennon, she has been known to turn off the oven when the pre-heat signal chimes, serve melted plastic lids for dinner and use her only pan as part of a festive Fall centerpiece. Some would call her a lost cause in the kitchen but not me. I saw an opportunity to turn her kitchen phobias and blunders into an effective barometer for all of you. I feel strongly that if Glennon attempts a recipe and is successful with it that, quite literally, anyone can make it.

So, if something receives the “Glennon Stamp of Approval,” or GSA as we will now refer to it, you will know that it is safe for even the most cooking-challenged among you to try.

In the interest of full disclosure, you should know that yesterday’s black bean hummus recipe, while delicious and nutritious, did not receive the GSA.

Here’s what happened when she attempted to scrape down the sides of the blender with her red spatula; note the disappointed looks on the faces of her mom and kids:

A close up shot reveals a half-chewed up red spatula:

Further photos reveal that Glennon was still trying to serve the hummus, complete with bits of red plastic for garnish. It looks like Chase was not fooled:

The black bean hummus is easier to make in a food processor; however, you CAN use a blender. Just make sure to turn off the blender before you scrape down the sides so you don't end up with a bowl of spatula-flecked hummus. (It's okay Glennon, it could have happened to anyone!)

Tune in tomorrow to meet the official taste team!

Where do we go from here?

2010-02-01T04:15:00.004-07:00

In an attempt to better understand everyone I have spent the weekend reading, and re-reading, all of your comments and emails about your goals, frustrations and desires for better health. So far, the most common themes seem to be the following:

1. How to incorporate fast, easy and healthy recipes into your diets.
2. How to use food to promote good health and to help prevent or reverse disease.
3. How to fit in exercise for busy moms, working moms, and just overcommitted, busy people in general.
4. How to maintain good health during pregnancy and how to reclaim your body after pregnancy.
5. How to find the motivation to exercise and eat right when you are already stressed and overwhelmed and overcommitted.
6. How to lose weight without extreme and unhealthy diets and countless hours in the gym, as well as how to maintain a healthy weight while remaining emotionally calm and balanced.
7. How to bolster self-esteem, improve body-image and set a good example for our children.
8. How to kick unhealthy cravings, make better food choices and teach our children to do the same.

We are going to tackle all of this and more.

I have also had some interest in starting a book club to better understand and cope with emotional and compulsive overeating. If you are interested in this topic and haven’t emailed me yet, please do so. I hope to kick the book club off next week. We will select a new book each month or two to read and discuss.

For starters though, I thought we would look at how to include easy, delicious recipes into our diets that also promote good health. We are going to look at a few “super foods” over the next few weeks that are nutritional powerhouses. We will also try a few simple recipes for each super food and share our successes, or humorous blunders, with each attempt.

Remember, the more nutrient-dense, healthy foods we can include in our diets the better chance we have at staying healthy at the cellular level so our bodies can actually fight disease. Of course, I understand that food has to taste good too and be easy to make, so the idea here is simply this: super tasty "super foods," made super easy.

On Wednesday I will introduce you to the Full At Last Taste Test Team. Our team ranges in ages from temperamental 1-year old twins to a pork-fat loving 40-year old man. There are three finicky children (ages, 3, 4, and 6) a maniacal, health-obsessed tri-athlete, two stay-at-home moms and a 13-year old mutt that round out the team. Each recipe passes the lips, or attempts to, of the entire team and receives reviews from each. My hope is that this will lend credit to each recipe and help you decide whether or not it is something worth trying in your home. Please try these recipes on your own and comment with your thoughts so we can all benefit. We are in this together so your feedback is critical to our collective success.

And, without further ado … our first “super food” is … black beans!

Black beans are a fiber all-star, as are most legumes, and help lower blood cholesterol and stabilize blood sugar while providing a good source of protein and a healthy shot of anti-oxidants.

I typically make a double-batch of this black-bean hummus each week and use it for snacking (I love dipping baby carrots and raw bell peppers into it) as well as for the base of a super fast lunch (veggie wraps). When I run out of dinner options, I like to make a “Mexican pizza” with the remaining hummus and whatever vegetables I have on hand.

We will start with the hummus as it is the base for all three recipes.

Black Bean Hummus

Ingredients:
1 garlic clove, peeled
2 tablespoons fresh lemon juice
1 tablespoon tahini (roasted sesame seed paste)
1 teaspoon ground cumin
1/4 teaspoon salt
1 (15-ounce) can black beans, rinsed and drained
1 small jalapeño pepper, chopped (about 2 tablespoons)
Dash of crushed red pepper
1-2 teaspoons extra-virgin olive oil
Dash of ground red pepper

Directions:
Place garlic in a food processor; process until finely chopped. Add lemon juice, tahini, cumin, salt, black beans, jalapeño pepper, and crushed red pepper; process until smooth.

Spoon bean mixture into a medium bowl, and drizzle with extra-virgin olive oil. Sprinkle with ground red pepper. (note: I often skip this step and it still tastes fantastic)

Serve with homemade whole wheat pita chips, blue corn tortilla chips (I like organic Garden of Eatin’ blue corn chips) and/or your favorite raw veggies.

Note: you can also buy fresh chopped garlic in a jar for a time-saver.

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Vegetable Black Bean Hummus Wrap

Spread hummus on a 100% whole wheat tortilla. Fill tortilla with sliced bell peppers (high in vitamin C), cucumbers, sprouts (superb source of nutrients and contain concentrated amounts of phytochemicals that can protect against disease), lettuce and/or your favorite vegetables. Roll it up and enjoy.

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Mexican Pizza

Ingredients:
Tortillas
Black Bean Hummus
Shredded romaine lettuce
Black beans
Corn
Grape tomatoes, halved or chopped
Green chilies, chopped
Green onions, diced
Cilantro, chopped
Jalapeno, diced
Lime & Avocado for garnish

Directions:
Heat tortilla in a pan until crispy.

Spread black bean hummus on tortillas.

Combine black beans, corn, tomatoes, green chilies, green onions, cilantro & jalapeno in a bowl and then spread the corn mixture on the pizza.

Spread romaine over the top. Garnish with diced avocado & lime.

Allison's Vegetarian Chili

2010-01-29T15:13:00.002-07:00

Happy Friday everyone. Here's a hearty, healthy chili recipe from our very own Allison. Enjoy and have a great weekend!

Allison's Vegetarian Chili

1 (28-ounce) can diced tomatoes
4 cups vegetable broth
1 (15-ounce) can black beans, rinsed and drained
1 (15-ounce) can white beans, rinsed and drained
1 (15-ounce) can red kidney beans, rinsed and drained
1 cup fresh or frozen corn
1 cup chopped onion
1 green bell pepper, seeded and chopped
2 cloves garlic, minced
1 tablespoon minced jalapeno
2 tablespoons chili powder
2 tablespoons oregano
2 teaspoons ground cumin
1 teaspoon ground coriander
1 to 2 teaspoons hot sauce
1/3 cup couscous (I use whole wheat couscous)
1/2 cup shredded Monterey jack cheese
1/3 cup chopped fresh cilantro leaves
Salt and freshly ground black pepper

NOTE: If you aren't concerned about this being truly vegetarian, you can substitute chicken stock for the vegetable broth. Also, you should adjust (or omit) the jalapeno and hot sauce to your family's preference.

In a slow cooker, combine all ingredients but the corn, couscous, shredded cheese, cilantro and salt and pepper. Cover and cook on LOW for 6 to 8 hours or on HIGH for 3 to 4 hours.

Five to 10 minutes before serving (depending on temperature of slow cooker) add corn and couscous, cover and cook, until couscous is tender. Season, to taste, with salt and black pepper.

Just before serving, top each serving with shredded cheese and cilantro.

This makes a giant batch of chili; it is great left-over and can even be frozen and used later.

Hello, Fiber.

2010-01-29T04:16:00.004-07:00

Hi Brave Monkees.

Before we get into the nitty gritty today, I'd like to pause to acknowledge some strong, brave hearts out there. I have learned a lot in the past two days, probably much more than you've learned from me. Let me explain.

I am learning that there are two camps of Monkees here. Some of you are looking to improve your food choices, learn a little more about nutrition and try some healthy recipes. Great, we have that here. But there's another group of Monkees who are really hurting. Food and body image have played a painful part in their lives for years, decades... forever, maybe. These Monkees don't need information from me, they need a safe place to talk and learn that they are NOT ALONE. I can promise those Monkees...just based on what I've learned recently, you are NOT ALONE. There are a lot of you who are hurting. And I don't have answers for you. I've got more questions than answers, really. So I can't offer solutions. But I can offer you a safe place to share your heart and struggles. I will create that here for you. This place is going to be for you hurting Monkees, too. If you are hurting and you feel you need support and a safe sharing place more than, or in addition to, nutrition information, would you email me? I am considering starting a book club group with a book that helped Glennon and Sister begin to understand their food addictions. I'd love to learn alongside you, if you're interested in joining us.

OK, on to the business of the day.

Everyone, meet Fiber. Fiber is your new best friend.

Fiber, meet everyone. We are going to be eating a lot of you.

Now that the introductions are out of the way, let’s talk about the tremendous health and weight-loss benefits that fiber provides. A high-fiber diet has been linked to a reduced risk of heart disease, lower blood cholesterol levels and a reduced risk of many types of cancer. That bit of info, combined with the fact that fiber helps satisfy your hunger longer and helps stabilize your blood sugar, helping to slow carbohydrate absorption, should have you screaming PASS THE BEANS. Or vegetables. Or fruit. Or whole grains.

The RDA for fiber in this country is 25 grams per day, although most nutritionist recommend consuming 35 grams; however, the average American consumes just 17 grams of fiber each day. Interestingly enough, in countries where the cancer and heart disease rates are the lowest, fiber consumption exceeds 45 grams per day. That’s some serious fiber for thought.

As most of you probably know, good sources of fiber include, whole grains (bran has the highest fiber content), brown rice, legumes (such as dried peas, beans, lentils), fruits and vegetables. Here are some quick and easy tips for sneaking more fiber into your diet:

• Add a few tablespoons of unprocessed wheat bran or ground flaxseed to whole wheat pancake batter, oatmeal (whole oats are less processed and better for you than “quick” oats) or a fruit smoothie to jump start your day.
• Switch to whole grains. Look for breads that list 100% whole wheat or another whole grain as the first ingredient on the label.
• Experiment with brown rice, wild rice, barley, quinoa and bulgur.
• Add pre-cut fresh or frozen vegetables to soups and sauces. For example, mix chopped frozen broccoli into prepared spaghetti sauce or toss fresh baby carrots into stews.
• Eat more beans, peas and lentils. Add kidney beans to soup or chick peas to a green salad.
• Eat fruit with every meal and/or for snacks or desert. Apples, bananas, oranges, pears and berries are all good sources of fiber.

High-fiber foods are good for your health and waistline. But, before you scarf down a can of beans on your way to your next party remember this: adding too much fiber too quickly can promote intestinal gas, abdominal bloating and cramping and make you very unpopular at the party. So, please, increase fiber consumption gradually over a few weeks and make sure to drink PLENTY of water to aid in digestion.

Check back on Monday as we start our “Super Foods” series, complete with super easy recipes for each super nutritious food we discuss. To start we are simply going to focus on including more healthy choices into our current diets. We aren't going to talk about eliminating anything at this point because it's too easy to go off the deep end and try to change everything all at once, which we know never works, only to wind up more frustrated than when we started. The goal is to STAY BALANCED on our quest for better health, right? So we must remind each other that it's about progress ... not perfection. If one of us, including me -- ok, especially me (my enthusiasm sometimes gets the better of me), stumbles and forgets this golden rule, we must remind her.

In an effort to keep it real (and humorous), Glennon will be attempting to make some of the suggested "super food" recipes and blogging about it on Momastery. Stay tuned, you won't want to miss that!

Finally, for those of you interested in some medical mumbo jumbo about how fiber can help promote good health, this is for you:

Fiber normalizes bowel movements
Dietary fiber increases the weight and size of your stool and softens it, making it easier to pass. For some, fiber may provide relief from irritable bowel syndrome.

Fiber helps maintain bowel integrity and health
A high-fiber diet may lower your risk of developing hemorrhoids, and small pouches in your colon known as diverticular disease.

Fiber lowers blood cholesterol and reduces the risk of heart disease
Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering "bad" cholesterol levels. Studies have shown that increased fiber in the diet can reduce blood pressure and inflammation, which is also protective to heart health.

Fiber helps control blood sugar levels
Fiber, particularly soluble fiber, can slow the absorption of sugar, which for people with diabetes can help improve blood sugar levels. A diet that includes insoluble fiber has been associated with a reduced risk of developing type 2 diabetes.

Fiber may reduce the risk of certain types of cancer
Eating fiber speeds up the passage of food through the body. Some experts believe this may prevent harmful substances found in some foods from affecting the colon and may protect against colon cancer.

Fiber aids in weight loss
High-fiber foods generally require more chewing time, which gives your body time to register when you're no longer hungry, so you're less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. (i.e., more volume of food for less calories).

Fruit Loop

2010-01-28T06:16:00.004-07:00

Let me start out by saying thank you to everyone who read and commented yesterday. Sharing a burden always seems to lessen it somehow, don't you think?

Now I want to get real with you. Strip off the layers, down and dirty real. So here it is. I used to be a complete fruit loop about food and exercise. And before I get bombarded by people assuring me that I couldn’t have been that much of a nut job since I’m not overweight, I’m going to give you a glimpse of crazy. Just a glimpse. I think it is best not to overwhelm you with all the details right now since we’re just getting to know one another, so we’re just going to scratch the surface of my particular flavor of crazy today.

Keep in mind that during much of my life I was an athlete and a personal trainer so I felt it was my JOB to look good and, for appearances sake, look like I was living a lifestyle that people wanted to emulate. Sure, I said all the right things about how you just need to exercise portion control and moderation and all those annoying “buzz” words you tell people when they are trying to lose weight. And then I would go home, grab a spoon and a pint of ice cream and eat the entire thing in one sitting. For a long time I was convinced that a pint was actually a single serving, hence no need for a separate bowl. Turns out there are FOUR servings in a pint. Who knew?

Of course, I couldn’t bear to gain weight because that might mean I wouldn’t be as good of an athlete or that my clients wouldn’t listen to my advice or, even worse, that I wouldn’t be able to get new clients so I would run … a lot. I have the degenerative knee and decrepit old spine to prove it. And if we’re being really honest, the obsessive exercising started long before I became a trainer. In my early 20’s I remember my best friend (who will remain nameless - but you know who are!) and I eating some french fries one day and being so flipped out about it that we immediately ran around Burke Lake … four times. That’s over 16 miles of penance. And, as I’ve learned, that is not necessarily normal or healthy.

When I think back to those years of my life I realize how much of my time and emotional energy was wasted focusing, obsessing really, about what I ate, how much I ate and when and what I would do to burn off the calories. I don’t think I ever really exercised for fun … I was either training for an event or race, which I felt gave me permission to eat with reckless abandon, or I was running or going to the gym for the singular purpose of weight-loss. It was definitely all-consuming and what I was, or was not, eating and how much I was exercising occupied my thoughts most minutes of most days.

I can look back now with some clarity and see how empty and pointless all that worrying and obsessing was. And how I lacked the balance and perspective to truly be happy. I was either restricting calories to lose that elusive last 5lbs or I was literally running my body into the ground to compensate for the food I ate. It illustrates how we’ve come to equate being thin, or thinner, with being happy. I’m definitely not saying that we should just be “fat and happy” and eat ding-dongs all day. That’s not healthy either. What I am saying is that we need to stop waiting to be happy until we find that “magic” number on the scale, because it doesn’t exist. And we need to start focusing on actually being healthy, rather than only appearing so.

I’m learning that when we make food choices that promote wellness we have the physical and emotional energy necessary to live a much fuller, richer life. It’s hard to feel positive and excited when you are physically tired, lethargic and generally unmotivated. Processed junk food, refined carbohydrates, soda, fast food and large quantities of animal protein really bog down our system and our body wastes precious energy trying to process and eliminate these types of food. Processed foods, aside from being highly addictive in nature, also wreak havoc on our blood sugar, causing swooping highs and lows in our energy levels.

So, in the name of better health, increased energy and an overall more positive outlook on life, we are going to start exploring ways to tweak our diets and include exercise to achieve better health and set a positive example for the next generation.

Take a deep breath and tune in tomorrow to learn who your new BEST FRIEND is in your quest for better health and weight loss.

Welcome!

2010-01-26T15:39:00.012-07:00

For a background on how this blog got started read this guest post I wrote for my friend Glennon’s wildly popular blog. We received a lot of comments on my essay, running the gamut from good to bad, excited to uncertain. Either way, the point is that it struck a chord with a lot of people. A lot. The comments suggest that most women, on some level, struggle for peace and balance in this area of their life. So we decided the best way to proceed was to have a separate, safe place where we could talk about the complexities of food, nutrition, exercise, and health, both mental and physical, without fear or judgment. I won’t pretend to understand everyone’s deep seeded issues and feelings surrounding food or fitness or body image or suggest that making changes will be easy. Because change, even when necessary or desired, is always difficult.

What I will do is listen. I will try to listen to your concerns and fears and hopes for your health and those of your family’s. When you’re ready to take some small steps, or some big ones, towards better health I will gently feed you the information and support and motivation to help you on your journey. If you stumble along the way I will pick you up, dust you off and point you back in the right direction. And if you’re not ready, I will patiently listen to you vent your frustrations and angst until your load feels lighter to carry. Because sometimes that is the first step.

I want us to learn together, and from one another, how to really feed ourselves once and for all. How not only to fuel our bodies with proper nutrition, but also how to feed our souls along the way. I will offer you super easy recipes and time-saving tricks to get you started as well as exercise tips for the busy, bored, motivated or lazy. There will be something for everyone.

I spent over 7 years as a personal trainer before becoming a wife to one and a mom to two, and trust me when I tell you that I’ve seen and heard it all. You can’t scare me. Or shock me. Or make me not want to help you. It can’t be done. And while I know most food issues have little to do with food itself, I do know that sometimes, just sometimes, making an outward change via exercise and nutrition is enough to shift the tides on the inside where real transformation happens.

Think about how important it is, on a scale of 1-10, for you to get healthy, change your eating habits and/or start exercising. If the answer is an 8, 9, or 10 then you will be able to find the time, energy and resources necessary to make positive changes. If your answer is more like a 2 or 3, then you will likely find more hurdles standing in your way. That’s okay, it just means you aren’t fully prepared to make sweeping changes yet; however, please keep reading because maybe you will be ready to take some baby steps. And that’s a good place to start.

If you’re feeling brave please respond to this post and introduce yourself. You can say something like, “Hi my name is Erin and getting healthy is about an 8 or 9 on the scale for me but I’m having trouble fitting in exercise; I love yoga pants but don’t seem to actually DO any yoga.”

Share what’s on your mind. Share your struggles and your burden so we can move forward together. All I want is for you to feel strong and balanced, and to be healthy inside and out. To be full. At last.