fresh-you

Italian Fennel Salad for Cancer Prevention and More!

2012-01-30T20:08:00.000-08:00

My brother-in-law, Alessandro, from Sicily made this fabulous salad as part of a huge, delicious Christmas dinner -- he is a talented chef with a lovely restaurant, Alessandro's in Geneva, Ohio. Ever since...I have been craving this salad! The thought of it makes my mouth water! Finally made it today!

Along with turmeric, thyme, cumin, among others, FENNEL has been identified by the National Cancer Institute as having cancer-preventing activity. Cumin and fennel contain TERPENOIDS, phytochemicals that may also help slow tumor growth, as well as help reduce cholesterol.

Italian Fennel and Orange Salad

Fennel bulb
2-3 oranges
extra virgin olive oil
pepper
salt (optional)

Simply slice thinly, the white of the fennel and oranges, then toss with extra virgin olive oil, pepper, and if you choose, salt. The further ahead of time you do it, the more all the flavors deepen, but you can really eat it right away! Add the greens as a pretty garnish, and enjoy!

If you don't have fennel, it's a yummy way to eat an orange on it's own. Also, the oranges, olive oil, salt, and pepper mixed with any other greens is also delightful!

STILL be sure to try it with the fennel as fennel is loaded with nutrients -- one being folate, that all-important vitamin for conception and early pregnancy, and speaking of MOMMIES and MENSTRUATING WOMEN - fennel may help with milk production, and gasiness in babies, and pain during menstruation.

Other spices found helpful to National Cancer Institute:

TURMERIC -- the anti-inflammatory Indian spice found in many curries and abundant in MUSTARD
Try EASY SANDWICH SNACK

THYME -- try Hearty Turkey Meatloaf

CUMIN -- found in salsa: try BREAKFAST BURRITOS or MEXICAN FIESTA BOWL

WHAT DO YOU THINK? Do you like to cook with spices? What are your favorites? Do you know how they benefit your health, because which ever spice, it probably does!

Parfait for Today!

2012-01-30T18:38:00.004-08:00

I enjoyed yesterday's parfait so well, I tried a new one today!

I made PB&J Poppers with walnuts instead of peanuts, and I added some chia seeds!

So this is it!

1/2 c walnuts

1/3 c raisins (avoid Dole -- there is added sugar!)

1/8 c dried cherries (tell me if you find unsweetened!)

1-2 Tbsp chia seeds

1/8 tsp salt (optional)

Grind above ingredients with a food processor for 3-4 minutes, until well blended.

1/2 c non-fat Greek yogurt

Top yogurt with 1-2 Tbsp of above mixture.

Add banana slices, about 1/2 a banana.

Top with a few more crumbles, and enjoy!

If you like this treat, you can check out this Choco-Candy Apple Pafrait!

WHAT DO YOU THINK? What is your favorite blog? Do you write one that you want to share?

Easy Sandwich Snack!

2012-01-29T19:29:00.000-08:00

Hungry?

Try this quick snack!

Simply chop half an avocado and spread it on your bread of choice -- whole grain!

Add generously good old-fashioned regular mustard!

Great with the roll-up (above is a piece of Multi-Grain Flatout!) heated 10-15 sec for a warm treat,

or by toasting a Whole Wheat Bagel Thin!

Enlisting help from the little ones increases the chance they'll eat it all up!

Toddler EATING TIP: Read them a book, reading another page with each eaten bite.

If there is a challenging food on the plate, a page is earned with a bite of that food.

For more Picky Eater Tips click HERE.

You likely know by now that AVOCADO is a HEALTHY FAT

full of FIBER (~10g per whole fruit - yes it's a fruit!) and

They are among the HIGHEST fruit sources of vitamin E (an ANTIOXIDANT), folate (this is key for potential MOMMYS), potassium (higher levels in diet correlate with lower blood pressure), and magnesium.

Let's discuss MAGNESIUM tonight: it's important for having a healthy blood pressure, overall cardiovascular function, blood sugar control, bone health, and may be helpful with migraines!

Check out this comparison to butter and cheddar (UNhealthy fats).

This chart is from www.avocado.org/nutrition

One more thing: MUSTARD!

Did you know it is healthy for you? Did you know why?

Mustard is a RICH source of TURMERIC!

Top 3 Reasons TURMERIC (which contains CURCUMIN) is good for your health!

1. Powerful anti-inflammatory: this can help about every part/system of our bodies -- we're all inflamed :~

(this is a link to a nice summary of the research on Tumeric from University of Maryland Medical Center)

2. Powerful antioxidant

3. Makes platelets less likely to clump and clot (like CHOCOLATE and ASPIRIN!)

Ok, that's it for now, go enjoy a nice avocado and mustard roll-up now!

WHAT DO YOU THINK? Can you replace other fats with avocado? What creative ways can you think of to do this?

Apple Brownie Sandwich

2012-01-29T08:11:00.000-08:00

First of all, thank you, Lisa, for your fabulous idea about Brownie Bites and Apple Sandwiches!

Yum! And believe it or not, I have a child who does not like apples, UNTIL now! I am teaching her to be open-minded about trying new things because a) of the health benefits -- this is actually convincing to her!, b) it is more fun to "like" things than not to!, and c) our taste preferences ACTUALLY change, and she has experienced this first hand :)

First make a batch of Brownie Bite Laraballs.

Then slices some apples, make some sandwiches, and enjoy!

Good luck seeing more than one sandwich all put together at once -- they'll be eaten pretty instantly! To me, they sort of taste like candy apples! Then I had another idea -- Choco-Candy Apple Parfaits! Check 'em out!

WHAT DO YOU THINK? What is your favorite fruit to combine with chocolate? Or are you like my hubby, and prefer (mostly) not to mess with your chocolate, and eat it plain?

Choco-Candy Apple Parfait!

2012-01-29T08:09:00.000-08:00

THESE are awesome!

Thanks again to Lisa, for her fabulous idea about Brownie Bites and Apple Sandwiches! It was from that idea that I got another idea! Choco-CANDY APPLE Parfaits! The apple sandwiches are delightful! For kids, even though they think they're really cool, it can be just a little messy.

SO I thought of putting it all in a bowl with chopped apples, then I thought the creamy yogurt on top would be perfect!

Brownie Bites
Apples, chopped
Greek yogurt, plain, fat-free

Greek yogurt is so super creamy and rich that fat-free is about all you'll find!

Fill the bottom of the bowl with 1/2 c or so yogurt.
Cover with Brownie Bite crumble (maybe 1/8 c).
Add about 1/2 an apple chopped up.
Add another dopple of yogurt.
Sprinkle a bit more Brownie Bite crumble.
You can even add a piece of dark chocolate for fun!

The possibilities here are endless!
Try any Laraball flavor and any fruit! Yum!

Chocolate Cherry Torte with mixed berries?
Skinny Mints and bananas?
Cranberry Confections with fresh cranberries? ...might have to wait for Thanksgiving for this one!
Carrot Cake with bananas?

WHAT DO YOU THINK? What combination do you like best? Have other ideas?

Heavenly Hummus

2012-01-28T17:05:00.000-08:00

This creamy hummus is a healthy dip that is always a hit! SO nutritious with beans and garlic and tahini (this is sesame seed paste) -- a healthy fat! A great option for parties! Or it's a great way to get your kids and whole family to eat more veggies -- serve it with veggies before dinner when everyone is hungry and will eat anything (not that eating hummus requires and arm-twisting!)!

3 c garbanzo beans, drained
½ c tahini
½ c lemon juice
1 t garlic
1 t salt
1 T olive oil
1 T parsley, fresh, minced
Paprika (for appearance)

Combine beans, tahini, juice, garlic, salt, oil, and parsley in a food processor. Puree until smooth. Sprinkle with paprika in serving dish; tastes great with low-fat Triscuits or fresh veggies!

Hummus is a super-cheap nutritious snack to make! Costco sometimes sells a super-huge can of garbanzo beans (108 oz!) for $3-4! But I haven't seen it in a while :( Maybe you will have better luck at your local Costco.

You can also try your hummus as a sandwich like THIS!

Costco also sells a large container of hummus that tastes EXACTLY like this authentic recipe! We buy it for our family sometimes in order to eat hummus more often than we might if we only ate it homemade.

Another great product that I ate today was the best Tabouli -- it's from Costco! What a delicious bargain for a lovely prepared food made of all whole food ingredients (check it out in the photo!)! $3 for the big tub shown below!

Check out the fabulous Tabouli sandwich on whole wheat bread -- that would also be great with some hummus! Yum! Healthy fat, lots of fiber, and I love those flavors -- lemon and mint and tomatoes and pepper are my favorites!

WHAT DO YOU THINK? Do you enjoy Middle Eastern foods? I have to thank Aladdin's Eatery for practically all my middle eastern food experience -- aside from hummus and tabouli! I probably had both of those foods there for the first time too!

COSTCO Deal on a Mini Food Chopper!

2012-01-28T11:57:00.000-08:00

I keep it simple in the kitchen. There are a few items though that I CAN'T DO WITHOUT. Namely, this 4-Cup Chopper/Grinder by Cuisinart! NOW there is an INSTANT REBATE!

There is good and bad news - mine died! I have to say though, that this isn't the first small food processor that I have put to rest. It's not really a bad thing -- it's like my mom and her treadmill -- she got a lower-end treadmill and I challenged her to wear it out! So, the idea is I found it so useful that I used it until it stopped! We make A LOT of Laraballs!

AND Costco has a great RETURN policy! They'll take back anything, and so I took my credit, and marched right over the the food equipment section and grabbed myself ANOTHER ONE! And CURRENTLY there is a $10 INSTANT rebate (no paperwork -- $10 straight off your bill)! SO, I on the trip, I basically got $10 and a NEW machine! $30-10 = $20 for a great little piece of equipment!

You might want to call ahead (Costco Store Locator) to check on this instant rebate, but if you shop at the Costco in Mayfield, Ohio, as of yesterday, the deal was posted!

Besides all of the following uses, it just has a few parts that are VERY EASY to CLEAN!

What can you use it for?

1. LARABALLS -- delicious, nutritious and EASY no-bake cookies with versatile flavors!

2. Baby Food -- you can blend up ANYTHING the rest of the family is having (after child's first birthday), from sub sandwiches (did this once when my oldest was a baby!) to eggplant Parmesan to chicken and rice, and of course ANY fruit or veggie or grain or meat -- or a combo of a few!

(PURPLE Baby Food above: blueberries, edamame, and mango!)

Last night, I made a combination of baked apples, organic chicken, CARROT SOUP, broccoli, and cauliflower! The thing is, from 12-24 months, kids can begin eating anything and they get pretty good at biting and chewing, but they get tired/bored. With a big, ground-up meal, they can eat a lot more -- getting more nutrients so their bodies and minds can keep rapidly growing!

CLICK for some beginning foods that don't even require a food chopper! 5 QUICK BABY FOODS

3. Hummus -- here is a recipe!

4. Guacamole -- try this simple QUICK recipe: an avocado, Tbsp salsa, and 1-2 tsp lime juice!
Adjust quantities to your own taste preferences!

5. Anything you need CHOPPED VEGGIES for, in my kitchen, especially ONIONS!

6. NUTS and OATS can be ground up to form versatile flour alternatives.

Hurry and buy your chopper now! I hope you enjoy it as much as me, and start using it by making these yummy Cranberry Cookies!

WHAT DO YOU THINK? What is your favorite kitchen tool? Do you have equipment you don't use? Ever wear anything out?

Healthy Cranberry Cookies (Late-Night Dessert, or Breakfast!)

2012-01-27T18:29:00.000-08:00

My kindergartner wanted to bake cookies the other day, SO ... I used the Cinnamon Cranberry Confections ingredients:

1/3 c walnuts

1/4 c almonds

1/3 c raisins

1/8 c dried cranberries

1/4 tsp cinnamon

1/4 tsp salt

PLUS 1/2 c rolled oats, cooked with water, in the microwave.

Blend all ingredients -- mixture may be more coarse than for "Laraballs".

Scoop around 12-16 dollops on to baking sheet -- I love my silicone baking sheets!

Bake at 375 for 15-20 minutes.

My daughter added 2 chocolate chips to each cookie!

Yum!

THIS BATTER would also be an AWESOME breakfast!!! It is SO good, just as it is! Don't be afraid to have a lick -- nothing in it needs to be cooked! Have as much as you want -- it's all nutritious!!

By the way, the chocolate chip cookie dough from chocolatecoveredkatie.com was totally delicious baked in the microwave!! Also, I didn't measure, as I have mentioned before, it's totally freeing, saves time during and after cooking (less cleaning), and with my recipes, mostly you can't go wrong with quantities!

Ok, so back to the chocolate chip cookie dough, this is what I used:

a can of chickpeas, rinsed

about a cup of dates

milk, as needed

a little bit of salt

about a Tbsp of vanilla

a little bit of baking powder

semisweet chocolate chips

In a food processor, blend beans, dates, vanilla, salt, and some milk, until it looks like cookie dough. Add baking powder and mix just a bit more. Wait 15 min or so, refrigerate as desired. Add chocolate chips, mix for a few sec, and enjoy!

Try putting a scoop in a bowl and microwaving for 75 sec - awesome, warm, chocolate chip cookie in a flash!

By the way, it's so healthy, the little ones had some of this for dinner!

Get creative and I'm sure you could bake any of the Laraball recipes! It sure works for Cinnamon Crannbery Confections!

Trick Yourself into Eating Less!

2012-01-27T15:48:00.000-08:00

Try a small handful of nuts or a slice of whole wheat bread dipped in extra virgin olive oil or topped with avocado slices before dinner. You’ll stimulate cholecystokinin (CCK) production. CCK tells your brain you are full and slows down stomach emptying, keeping you full longer.

You will feel satisfied while eating less! As a bonus, these healthy fats clean and unclog your arteries by lowering your bad LDL cholesterol and raising your good HDL cholesterol! Click here to see why else healthy fats are so cool!

WHAT DO YOU THINK? Do you cook more or less on the weekend? We go both ways, sometimes the work week gets so busy we don't get to cook as much as we like, other times, we take a break from cooking on the weekend, going for leftovers, out, or frozen options!

8 Tricks/Tips for Picky Eaters

2012-01-26T19:33:00.000-08:00

Offer 2 or 3 healthy CHOICES -- this increases the likelihood that your child will eat! As a bonus, you will builds his or her CONFIDENCE at the same time.
Enlist little HELPERS for ANY of the steps in the food process -- there are so many chances: gardening or grocery shopping, cleaning fruits and veggies, chopping at your discretion!, cooking and baking!
Always serve and require the child to taste a "THANK YOU PORTION". Perhaps a bite per age, 2 bites for a 2 yr-old, etc. It can take up to twenty "tries" before a person's taste preferences change.
Be a good EXAMPLE -- this one is simple: EAT what you hope you're kids will!! They love you and want to be like you, so they will follow suite whether or whether not you eat your spinach :) I came across an interesting article about "Taste Psychology" that may be especially interesting to you if you may need to work on this tip! Summer Tomato looks like a great website overall!
Finger foods and dipping (Greek yogurt, homemade hummus low on spices) always go over well!
Get CREATIVE with faces - animals - monsters - it's easy AND fun for everyone!
Notice what your little one likes: flavor, texture, color, temperature, smells AND combine familiar with NEW!
Sometimes FROZEN is FUN! Below these foods are all listed!

100 DAYS OF REAL FOOD is another great WHOLE foods website/blog that has some other awesome suggestions to add to your tool box!

This PURPLE BABY FOOD is simply a combination of the foods above in a food chopper: frozen blueberries, edamame beans, and a mango chunk or two! My 18 mo-old ate it all up in a flash! Here are some other BEGINNER BABY FOODS!

Frozen RAINBOW above:

Each are a great VALUE:

Super sweet organic white kernel frozen CORN by Bybee Foods, Costco.
Organic frozen RASPBERRIES from Cascadian Farm, Costco and other grocers.
Frozen shelled EDAMAME beans, Whole Food, and I think Trader Joe's.
Wyman's wild BLUEBERRIES, Costco and other grocers.
Frozen MANGO chunks (YUM!!), Trader Joe's.

WHAT DO YOU THINK? Organic or conventional? Fresh or frozen? For me, if the price is right - organic for sure! Fresh AND Frozen -- frozen is often even healthier!!

Athlinks: a Rad Results Record for Runners!

2012-01-26T11:51:00.000-08:00

ATHLINKS is an awesome website for RUNNERS and other endurance athletes to keep track of ALL of their RESULTS in one place! If the results of a race were ever published on the Internet, they can be included in your data!

It sorts your race results out different ways, so you can see your most RECENT races:

You can see your races divided up into different events and distances.

Here is my marathon history over the last 9 years:

As you can see, it provides your average time at a given distance, as well as indicating your personal record (PR). For me, it was my most recent marathon in Houston! I have a big, fun post to do for that trip some day soon!

When you visit the site TODAY, you can "claim" your results. To all you married women who have run races under another name, I know you'll be sure to search your MAIDEN name too! If you ever sign up with a nickname, such as Mike, and sometimes use Michael, check those different names as well.

If there are races that you recall completing, which aren't listed, you can find the event online and SUBMIT those results to be included in your summary as well. Note that this process takes a few days. If it's a recent race, give athlinks some time to get it posted. Larger events tend to be added more quickly.

While runners are sure to enjoy this site, other endurance events may be listed as well. Triathlons for one!

Something else on the site that is kinda cool is that it displays "rivals"...I haven't really looked much at mine, and at a glance no one is familiar, but perhaps you will see a familiar face that way! I see potential to set up group runs, etc.!

If you think this is cool too, "like" the post on FB and help another runner to discover it's coolness!

WHAT DO YOU THINK? Do you like to look at all the numbers, pace, lap times, place, ... are you a stats-kind of runner or more of a "Zen" athlete? I definitely am interested in in all the numbers, but have been enjoying plenty of zen-runs in the last several months, and am loving it ...when I come back in though ...I'm eventually checking out all the stats!

Also, do you eat before you run in the morning? If the answer is no, or if you want to see why your answer of yes, is a good one, read HERE to see the top 7 reasons!

2 Ingredients = 1 Warm "Comfort Food" Snack

2012-01-25T17:47:00.000-08:00

Healthy Cinnamon Raisin Toast anyone?
So simple.
Brings me back to my childhood!

Toasted Cinnamon Raisin Ezekiel Bread + Earth Balance Natural Buttery Spread

Cinnamon Raisin Toast like my mommy loves!

ONLY this is the nutritionized (word?!) version!

Various sprouted grains are somehow combined, along with some salt, yeast, and gluten (not a gluten-free food!) to make this delicious "Ezekiel bread" of the brand name Food for Life.

You can see there is nothing artificial in there, no added sweeteners, no chemicals, no preservatives... practically a "whole food" or "real food"! Keep in mind, calories, fiber, and protein are similar to that of your average 100% whole wheat bread, most of which are also pretty healthy choices, assuming you select 100% WHOLE grain bread!

BUT this is CINNAMON RAISIN BREAD! There used to be a great whole grain cinnamon swirl something bread out there, by ...I can't remember the brand, it was SO yummy! But I guess there weren't enough other people who shared my opinion, so it soon vanished from grocery shelves. THIS is a great replacement!!

I buy this bread at Trader Joe's or Whole Foods. I store it frozen and always toast it before I eat it. It also tastes great with natural peanut butter or almond butter. You could always try this bread with the oldie but goodie PB and Banana Sandwiches!

EARTH BALANCE Natural Buttery Spread is a HEALTHY FAT and a perfect alternative to butter (because it doesn't have any fat with a face -- animal fat) and margarine (because there aren't any partially or fully hydrogenated oils)! AND it TASTES yummy! Check out the ingredients and here is a link to the Earth Balance website.

Hope you enjoy!

WHAT DO YOU THINK? Do you go to Trader Joe's or Whole Foods, or some other natural foods store? Do you have favorite products you get just from there? Ezekiel bread is one of those products for me!

If you enjoyed this or another post, "like" the link on Facebook, or share it with a friend, or "like" the Facebook fresh-you page to help me help others become healthier inside and out!

4-Ingredient Chocolatey Goodness

2012-01-23T19:49:00.000-08:00

My five year-old who would say (if asked) that she doesn't like yogurt EXCEPT for CHOCOLATEY GOODNESS!

Midnight snack? Breakfast? Lunch? You choose!

No blender, chopper, oven, or microwave needed.

Chocolatey Goodness

2 bananas

1 c plain yogurt

1/4 c unsweetened cocoa Click here for Benefits of Chocolate and here for Making Sure You Get the MOST of Your Chocolate!

1/8 c chia seeds

Mash bananas with a fork and combine with yogurt, cocoa, and chia seeds until smooth, and enjoy!

You can top with some chocolate nibs or a few chocolate chips for fun!

If you're a coconut person, try swirling in unsweetened coconut!

Bananas add SWEETNESS without any added sugar! Greek is awesomely creamy! and high in high-quality protein! The unique health benefits of regular and Greek yogurt come from the PROBIOTICS they contain (this is also why kefir is awesome -- check out the health benefits HERE!...while at this link you can read about chia's awesomeness too!) If you haven't already read about how great chocolate is for HEALTH and HAPPINESS, click HERE! Chia seeds are an ancient super-food that adds a teeny tiny crunch and MEGA nutrient boost with every scoop!

Here is another way to try Greek yogurt!

WHAT DO YOU THINK? Are you a "coconut person" or not? I didn't used to like it, but through the years it has grown on me! I like how it feels to chomp into it!

8 Tips to get CHOCOLATES BENEFITS!

2012-01-23T09:41:00.000-08:00

CHOCOLATE EATING TIPS to get the most out of your sweets (Health and Happiness Benefits of Chocolate, Heart Health Benefits of Chocolate)

Choose DARK chocolate as it contains much greater quantities of the beneficial flavonoids.
Replace other less healthy treats with DARK chocolate, rather than just adding it to your diet.
Don't eat your chocolate with milk, -- TEAR! I love milk with chocolate! --research shows that milk may decrease your absorption of the healthy antioxidants contained in chocolate!
Know your labels -- avoid MILK fat, milk butter, in the ingredients list, as well as sugar, by many names, and lots of added ingredients.
Look for the highest content of cocoa, though the higher % makes for more bitter candy (65% or more is a good rule).
Regarding fat, opt for cocoa butter in the ingredients list. This is a saturated fat, however it is in the form of stearic acid, which acts more like a monounsaturated fat than a saturated fat, ...as in not affecting cholesterol the way saturated fat normally raises cholesterol levels.
Benefits of chocolate are seen in as little as 0.5-1 oz a few times per week!
Unsweetened cocoa is a wonderful option as it is power packed with heart-healthy flavonoids!

For some chocolatey recipes: try Chocolatey Oatmeal, 5-minute Brownies, Chocolate Berry Smoothie (add 1/4 c unsweetened cocoa to 3-Ingredient Super Shake), Skinny Mints, or Chocolate Cherry Torte Laraballs!

Also, visit www.chocolatecoveredkatie.com for some great treats! You can see some of my favorites HERE!

WHAT DO YOU THINK? Do you like dark or milk or white chocolate best? "Like" my Facebook page HERE or write a comment here for a chance to win a batch of Laraballs! My first contest! We'll see how it goes!

Hearty Turkey Meatloaf

2012-01-21T15:30:00.000-08:00

This one we have been making for years, slowly adapted from a recipe my aunt and uncle made for us when I was pregnant with our almost 6 yr-old! Back then, I was pretty inexperienced with cooking, so if you're in that boat, have NO FEAR! They got it from Weight Watchers, by the way. SO here it is!

Hearty Turkey Meatloaf

2 onions, large, chopped (or 6 small onions)
1 red bell pepper
1 Tbsp extra virgin olive oil or canola oil
1 tsp salt
1 tsp pepper
¼ t thyme
1 lb spinach, fresh or frozen
½ c chicken broth
¼ c Worcestershire sauce
1 tsp tomato paste
1 lb spinach*
1 lb ground turkey**, leaner the better!
10 slices whole wheat bread, ripped in pieces
¼ c chia seeds and ¼ c ground flaxseed, optional for nutritional boost!
2 eggs, omega-3-rich, organic preferred
½ c ketchup

Sauté onions and red pepper in oil, salt, pepper, and thyme for a few min. Don’t brown. Add spinach, cook few more min. Add broth, Worcestershire, and tomato paste; mix well. Let mixture cool. Add ground meat, bread, chia, flax, and eggs; mix well. Smash into 9 x 13” rectangular glass pan (don't need to grease). Spread ketchup on top. Bake at 350° for 90 minutes. Be sure center cooks completely (165 degrees). Enjoy!

*Substitute spinach for another pound of meat, if preferred.
**Substitute for lean ground beef, if preferred.

Tastes great with a side of cottage cheese!

Sans photo for now.

Hey WEIGHT WATCHERS members! Here are the nutrition facts: 20g CHO, 8g fat, 11g pro, 5g fiber

WHAT DO YOU THINK? Do you prefer beef over turkey? Can't tell the difference? Have you heard of healthy options for beef (organic, grass fed, free range, though there are tricks to these labels), and about the un-healthiness of chicken, for example (tightly caged, fed unnaturally, hormones, antibiotics)?

Top 3 Reasons I HEART Chocolate!

2012-01-21T09:31:00.000-08:00

Why is Chocolate SO Crazy Cool?!

1. Chocolate LIFTS OUR MOOD, makes us feel better, makes us HAPPY!!!

We all knew this right!? -- there are actually several chemicals in chocolate responsible for its remarkable effects on our mood!

THEOBROMINE -- releases pleasurable endorphins and potentiates dopamine's action (DOPAMINE is associated with sexual arousal and pleasure) -- response to chocolate is similar to what happens physiologically when people are infatuated or fall in LOVE!
It also contains chemicals affect the same pathway (CANNABINOID) that marijuana does -- providing feelings of ELATION and EXHILARATION!
It ALSO boosts SEROTONIN levels! PAXIL, ZOLOFT, and PROZAC are all antidepressant drugs that act to raise serotonin levels!

2. Chocolate is Beneficial to Our OVERALL HEALTH, including Cancer Prevention

Abundance of Antioxidants (from the phytochemicals in chocolate called Flavonoids) -- reduce ongoing cellular and arterial damage from oxidation
Lower levels of C-Reactive Protein (CRP is a marker of inflammation)
Reduce cellular damage that can spur tumor growth
Lower blood pressure -- REDUCING RISK for many health problems from diabetes to dementia
Improved blood flow to the BRAIN -- improves MENTAL FUNCTION!

3. HEART Health -- this is a big one! There are so many ways that cocoa and dark chocolate help you keep a healthy heart, including mega antioxidant activity and lowering your blood pressure! READ on here to find out all about how CHOCOLATE HELPS YOUR HEART!

Anything that can help you be healthier is worth a try right?! And we're talking about CHOCOLATE!!

Now, if you want to get the full benefit, be sure to check out these CHOCOLATE EATING TIPS!

Here are some chocolatey recipes to try!

Chocolatey Oatmeal, 5-minute Brownies, Chocolate Berry Smoothie (add 1/4 c unsweetened cocoa to 3-Ingredient Super Shake), Skinny Mints, or Chocolate Cherry Torte Laraballs!

Also, visit www.chocolatecoveredkatie.com for some great treats! You can see some of my favorites HERE!

Each time you "like" a picture, post, or recipe or my FB page, you help someone else to discover my site and learn from me, so you can help me help another person to become healthier AND happier! Thanks for sharing!

WHAT DO YOU THINK? What is your favorite form of chocolate? bars, desserts, dips, any way!, ice cream...

Mindfulness Made Easy

2012-01-19T20:00:00.000-08:00

Have you heard about this? Mindfulness, being "PRESENT", focused on NOW, conscious.

It is a concept, habit, WAY OF LIFE, that I have been trying to make more and more a part of my life for several years. It's about enjoying EACH MOMENT. ACCEPTING whatever comes your way, not wanting 'right now' to be more or less of whatever it is.

It can apply to many areas of your life.

Patiently waiting for a green light when you are stopped.
Doing one thing at a time.
Noticing the many sounds and sights around you.
Really taking time to notice pain, hunger, thirst, cold, heat, wind, sun.
Acting with intention as much as possible (rather than being lost on 'autopilot').

Here are 3 specific EXAMPLES in my life:

EATING

Taste each bite in your mouth.

Take time to chew.

Take breaks between bites.

Not reading, watching, driving while eating.

Taste, feel, smell, see your food, even hear the crunch!

Eat a meal or snack without one sense (close your eyes) to heighten your other senses. You may find you eat less than usual, feeling satisfied sooner having really taken in all the sensory input of your food.

My sweet kindergartner said tonight, as she was slowly eating her single Starburst on the way to her swimming lesson, "I want to put 'SAVORING CANDY' or 'SAVORING CHOCOLATE CHIPS' on the Internet, so people can learn about it!" If nothing else, I am thrilled to have passed this on to her! I haven't even mastered the skill as well as her, AND I don’t think she will ever have to face an addiction to sweets, sugar, or carbs!

RUNNING/EXERCISING

You can run forever, taking ONE step at a time! Just think about what you are doing in this single moment, and you can do ANYTHING!

PARENTING

Take time to just BE with your kids, besides taking care of them, dressing, feeding, cleaning, teaching, and disciplining them.
Play with them, whatever they want to do, ACCEPT their ideas and plans, without doing anything else... no talking on the phone, checking email, folding laundry.
They really respond to this in an awesome way! They feel your LOVE and ATTENTION.

I love the following suggestion from my Kindergartner's religion book (God is Love by the Sisters of Notre Dame of Chardon, OH), which actually got the idea from another book (Raising Faith-Filled Kids by Tom McGrath):

“Here is a trick to help you increase your awareness. The next time you and your child are doing something as simple as picking up toys..., imagine yourself many years in the future looking back at this moment. From this vantage point, what seems important about this current moment? It probably isn’t the orderliness of the family room as much as it is the time spent with this precious child at this time in his or her life.

Life in a family can be busy and demanding. It’s also a time of miracles. Make it your spiritual goal to find ways to be mindful so that the busy-ness and demands don’t make you miss the miracles.”

Doing this more and more = more and more HAPPINESS, SATISFACTION, PEACE, AND CONTENTMENT in your life :)

The following are books that I love which I thought of right away when I considered my daughter’s lesson. Each discusses this concept from a slightly different angle and each is easy to understand and easy to apply. GREAT READS!

A New Earth by Eckart Tolle
Everyday Blessings: the Inner Work of Mindful Parenting by Myla and Jon Kabat-Zinn
Flow in Sports: the Keys to Optimal Experiences and Performances by Susan Jackson and Mihaly Csikszentmihaly
How of Happiness by Sonja Lyubomirsky
Peaceful Piggy Meditation by Kerry Lee MacLean (this one is a great one for teaching children all about mindfulness in a fun way!)

WHAT DO YOU THINK? TELL ME IN A COMMENT: Do you ever go on autopilot? Do you have any tricks to keep you alert and aware of the world around you?

Dessert for Breakfast? Chocolate Oatmeal!

2012-01-18T18:50:00.000-08:00

The kids have this for breakfast several days each week! They have yet to tire of it! So simple, nutritious, and sweet!

Chocolate Oatmeal

1 c Old-Fashioned Oats
water or milk
2 ripe bananas
1/4 c natural peanut butter
1-3 Tbsp ground flax seed
1-3 Tbsp chia seeds
1-3 Tbsp unsweetened cocoa
a few semi-sweet chocolate chips

In a large glass bowl, add oats and cover with water or milk.
Cook for ~3 min in microwave.
Add remaining ingredients: bananas, peanut butter, flax, chia, and cocoa.
Mash banana and stir everything together.
Add milk if it seems dry or too hot for kids.
Top with a few chocolate chips, and ENJOY!

This is a breakfast high in fiber and healthy fat, as well as some protein, so it will keep you satisfied and energized all morning!

WHAT DO YOU THINK? TELL ME IN A COMMENT! What do you like to see most on the blog? Recipes? What category of food? Health tips? Athletic-related posts? Those related to children? Future post topic you're hoping for?

Easy Popcorn Snack!

2012-01-17T19:31:00.000-08:00

My 3 yr-old and I can't get enough of this yummy snack! A healthy alternative to HINT of LIME Tostitos! We cook POPCORN on the STOVE and then watch Dr Oz together while the baby takes his afternoon nap!

Why NOT microwave popcorn? There are healthier choices among microwave popcorn options, but the plastic in microwave popcorn bags that makes them waterproof (same as in Teflon pans) has been associated with cancer and infertility. Also, the butter flavoring has been associated with lung problems for workers at microwave popcorn production plants.

I'm not suggesting you STOP eating microwave popcorn, especially if it is a favorite. Maybe though, you will think twice before eating multiple bags of it! Lots of things may "cause cancer", and you can't cut everything that may out of your life, but if there are food alternatives (really YUMMY ways!) that are less processed that you can work in to your life, why not give them a try?!

So how do I make it?

Heat a pan (7 out of 9.5 works best on my cook top) for a few min (I set the timer for 2 min).
Add some canola oil, just a light coat on the bottom of the pan.
Then cover the bottom of the pan with a single layer of kernels.
Cover pan and set timer for 2 min -- this timer helps me be sure not to burn my popcorn!
Turn off heat when the popping really slows down, this is always within 2 min for me.
Sprinkle with LIME juice, and any combination of salt and/or pepper, or the Aromatica Organics Garlic Pepper Seasoning.
Stir it up and ENJOY!

When kids help, they are more likely to EAT anything you make together!

WHAT DO YOU THINK? Tell me in a comment -- did you eat popcorn as a kid? How did you make it? Air popper? Stir crazy? Jiffy pop? Microwave? Did you have a favorite flavor?

My FAVORITE Blog!

2012-01-16T19:10:00.000-08:00

I've missed you and the blog while I was away, but I can't wait another SECOND to tell you about...

CHOCOLATE COVERED KATIE -- SHE is the sweetest baker I know! She loves chocolate - wahoo! And she is a runner, like me :) Why are she and her blog so great? AWESOME HEALTHY DESSERT recipes! And the best part (on my healthy account) -- she doesn't like sugar! SO she makes lovely creations -- she's a talented baker, photographer, and writer!

My favorite recipes? Some on the top of my list -- I haven't even made yet! But I know they'll be awesome!

Katie has always been making yummy recipes, many of which I have tried, many more of which I have thoroughly enjoyed reading all about! The cool thing is that her ideas seem to be endless! Her last few posts have just blown me away! Check them out!

Chocolate mousse (just read about this one and the chocolate bars below tonight, after getting home from the Houston Marathon, and knew I couldn't delay this most for another moment!)

1 can coconut milk
1/4 cup plus 1 T cocoa powder
1/2 tsp pure vanilla extract
sweetener to taste (I used a little stevia, but any dry sweetener will do.)

Open the coconut milk, and leave the can (or transfer to a bowl) uncovered in the fridge overnight. (Don’t shake the can before opening.) It should get very, very thick. (If it doesn’t, you’ve gotten a bad can that won’t work for the recipe. I highly recommend Thai Kitchen, or especially Thai Kitchen Organic.) Once thick, transfer to a bowl (you can opt to leave out the watery bit at the bottom of the can, if you want it even thicker) and whip in your cocoa, vanilla, and sweetener with a fork, or even beaters if you want to be fancy. (For the photos on this page, I didn’t use beaters. But I did pipe the mousse out using an icing tip.) Stored uncovered in the fridge, the mixture gets even thicker.

Homemade chocolate bars

1/2 cup plus 1 tablespoon cocoa powder
4 tablespoons unrefined coconut oil
1/4 cup agave or use NuNatural vanilla stevia drops (I use 10 drops. Triple or quadruple that amount if you don’t like extra-bitter chocolate.)
optional: extracts, cocoa nibs, or other add-ins

Melt coconut oil, then add agave or stevia drops. Stir, then add cocoa powder (and add 3-4 T water or nondairy milk if using stevia.). Stir stir stir! Stir until it gets thick. Pour into any flat container (or candy molds or smush between layers of wax paper or in ziploc bags). Fridge or freeze until solid.

Thirdly, I just love the chocolate chip cookie dough! Yum! Baking with beans is such a cool way to add in extra nutrients,especially for people who don't eat beans otherwise! Plus, my nephew, who prefers pasta and cheese to veggies and beans, LOVES this recipe!!! SO cool!

Chocolate chip cookie dough

1 1/2 cups chickpeas (1 can, drained) (250g)
heaping 1/8 tsp salt
tiny bit over 1/8 tsp baking soda
1 T plus 1 tsp pure vanilla extract
1/4 cup nut butter (You can get away with using only 3 T. If you use peanut butter, some people say it has a slight “pb cookie dough” taste, so you can sub oil if you don’t want that.)
1 and 1/4 cup pitted dates (I used SunMaid, from a regular grocery store)
1/3 cup chocolate chips (see link below, for sugar-free option)
2 T oats (You can omit)
nondairy milk as needed (depending on the consistency you want. I used a few T.)

In a bowl, cover the dates with 1/2 cup water. Let this sit for at least 8 hours. Then add all ingredients (including the dates’ soaking liquid), except chocolate chips, to a food processor and blend until very smooth.

Nutella

I tried, unsuccessfully so far, to make a "Laraball" in Nutella flavor, and the creation was yummy, but resembled coffee flavor more than Nutella. Hard to match with the first ingredient being sugar! Katie's recipe for Nutella has a little sugar, but I am confident that she has created a nice, healthy match, and if that's the case, AWESOME!

Here is her recipe, and click on "Nutella" or the image above to see the whole post!

2 cups raw hazelnuts (240g)
1 1/2 T pure vanilla extract
1/4 cup cocoa powder
1/4 cup plus 2 T agave or sugar (A sugar-free option is noted in the directions)
1 packet stevia, or 1 T more agave or sugar
1/4 tsp plus 1/8 tsp salt
2-3 tsp oil (Can be omitted, but it’ll be a little less smooth.)
1/2 cup milk of choice (I used Almond Breeze)

Roast hazelnuts for 10-14 minutes at 420 F. Rub them together in a paper towel to get the skins off. (It’s ok if a few stubborn skins won’t come off.) In a food processor, blend the nuts until they’ve turned to butter, then add all other ingredients and blend a long time until it’s smooth like Nutella! (I think I blended off-and-on for a full two minutes in my Cuisinart.)

Hope you enjoy my very FAVORITE blog!

WHAT DO YOU THINK? Tell me in a COMMENT: What is your favorite blog? What do you like about it? Share with me and other readers!

Top 5 Quick and Easy Baby Foods

2012-01-12T21:10:00.000-08:00

Nutritious, Easy, and Fresh!

1. AVOCADO - cut one in half and grab a spoon!

2. BANANA - Open it, mash it a bit with a fork, and viola! Depending on age, they might just take chunks in their hand, or regular bites from a whole banana.

3. SWEET POTATO - stab one with a fork a few times, pop it in the micro for 5-8 min depending on size, 8 min for a huge potato. Let cool, cut open, and grab a spoon!

4. PLAIN regular or Greek YOGURT - it is SO much easier to get a child used to this taste early. What a favor you are doing him or her! It took me years of tasting a bit myself when I was feeding my little ones, to finally enjoy the taste!

5. Old Fashioned Oatmeal - dump some in a microwave bowl, add water until oats are covered. Make sure bowl is large enough for oats to bubble up quite a bit; overflow can be a little messy! Cook for 2-3 minutes. Let cool, stir in some ground flax seed, even some chia seeds!, and cinnamon, and add a little milk.

Plus, a delicious and nutritious oatmeal recipe coming soon!

Try these, and check back for 5 more - coming soon! See what you AND your baby think!?!?

Jars are a great convenience for when you are out and about, but when your at home with your child, why not take a few extra minutes to make something from the heart, that is more nutritious AND will save you money too!Don't worry we will get into more variety, but this is an easy place to start!

TELL ME IN A COMMENT -- Have you ever made baby food? Have you ever thought about trying? I sure love the money I save doing it, as well as knowing exactly what my child is eating!

Truffle Treo (not a dessert, a yummy dinner!)

2012-01-11T18:30:00.001-08:00

This is what you can have in just a few minutes!

From this:

Toasty Pecan Mushroom Surprise!

Thanks to my friend Courtney who recommended this yummy recipe to me! I made this Saturday night, and twice more since then (basically 3 out of 4 days in a row!).

You know it is a good meal when you look at your plate and think - this part is the best, no this part is the best, an so on, and it's just one big, delicious tie because everything is so yummy! Like you want a little of "the good stuff" with each bite - but it was all the good stuff; every last bite was just so SAVORY!

It gave me my first hint of understanding the whole big deal of TRUFFLES. I mean, I admittedly LOVE mushrooms, and always have. Still, the thought of people hunting for a lifetime to find the perfect mushroom (technically truffles are under the ground, while mushrooms are found always above ground), and savoring like some amazing chocolate...I couldn't understand it, until NOW!

The third time I made it was Monday or Tuesday (the first 2 times were Saturday and Sunday). First of all, I went to the trouble to COOK for a weekday lunch - pretty unusual. Secondly, I sat and ate it by myself. I am proud Carla tried it when she wasn't even hungry, after her lunch. She didn't really like it, but then she was pretty full. Eating by myself, I REALLY got to enjoy it!

So simple too!

So this is what I did, you can also check out the above link to see the original recipe!

Toasty Pecan Mushroom Surprise!

1/2 c pecans

1 c mushrooms, sliced

8-10 Brussels sprouts, sliced

Earth Balance buttery spread (or Canola oil)

Aromatica Organics Garlic Pepper seasoning (from Costco, or salt and pepper to taste)

OPTIONAL: you can add a chicken breast, some tofu, or a grain of your choice (brown rice, barley, farro, quinoa would all work great!)

Crunch up pecans (with fingers or quickly in a food chopper), spread on a baking sheet, and toast in the oven at about 350 for 5-10 min.

Slice the veggies yourself, or toss them quickly (just a few sec) into a food chopper, as I did the third time I made this :)

Saute mushrooms with Tbsp or so of Earth Balance until golden, medium-high heat, ~5 min.

Add Brussels sprouts and a bit more Earth Balance, and cook for just a few min.

Add toasted pecans, stir together, and ENJOY!

Original recipe (Warm Winter Chickpeas) used butter and nutmeg, and also called for chickpeas (also known as garbanzos, or chi-chi beans), but we are out of those yummy beans! This recipe even without the beans was surprisingly filling, and oh so satisfying!

I will never look at Brussels sprouts the same way again. I, and the Warm Winter Chickpeas recipe creator, both couldn't even put it in the name, probably for fear of scaring off everybody! Those poor little cabbages don't even have a chance, until now - maybe this is their big break!

Oh, I hope you like this recipe at least half as well as I do!

TELL ME IN A COMMENT -- What is your least favorite veggie? Do you ever eat it? Are there veggies that you only recently began eating AND enjoying?

Chipolte Anyone?! Spice Up Your Order with Health!

2012-01-10T17:36:00.000-08:00

I love Chipolte! And eating there doesn't have to be a "2000 calorie jamboree!" I loved that, Julie!

With some adjustments to your usual order eating out at Chipolte can be a healthy experience!

Start with a burrito in a bowl (SUBTRACT 290-CALORIE white tortilla).

Next, ask for BROWN rice. This great NEW addition to Chipolte's menu is not even on their website yet!

Choose the BEANS AND SALSA that you like best; just be sure to take BOTH! The corn salsa has more calories, but they are healthy calories! If you really want to cut calories, pick one of the other 3 salsa varieties AND make it a "salad" (adds lettuce and omits rice)! Black beans are the ideal choice, if you have no preference.

A more FUN change is to ask for the guacamole! It adds calories, but they are ALL healthy calories, healthy fat, and who can pass up FRESH guacamole! Yum, I can taste it now! Maybe that's because I actually did just eat this (click here)! which tastes very similar to Chipolte, actually! And look how pretty!

This is a big one, SKIP the cheese AND sour cream. To ease into this adjustment, ask for 25% of the cheese (This will get you half. If you just ask for half, you might get nearly the full serving.) This change REDUCES SATURATED FAT of your meal by 12 grams.

A note about the MEAT served at Chipolte. While it isn't purely organic, they are trying hard! 80% of their chicken, 85% of their beef, and 100% of their pork, is raised open-range, antibiotic-free, and fed a vegetarian diet. This in particular, makes me feel good about eating at Chipolte!

Take your pick between chicken and steak, because the two are nutritionally similar, being lowest in saturated fat and sodium, and highest in protein (compared to beef and pork). The similarity is likely due to the fact that Chipolte only uses dark chicken meat, which is higher in fat than white meat.

Perhaps make just ONE order-change PER VISIT, if you're overwhelmed, and think I'm stealing your burrito! Gradual changes are going to STICK -- become "what you do", rather than "just a phase".

TELL ME IN A COMMENT! Do you try to order out healthy sometimes? Or do you save your healthy eating for at home? What tricks do you use to cut the calories at your favorite restaurant?

Top 7 Reasons to Eat Breakfast BEFORE Morning Exercise!

2012-01-09T19:21:00.000-08:00

(Here is a recipe for the above photo.)

1) Break the fast! When you wake, your body is in a fasted state, “starvation mode”, and will hang on tightly to calories (slow your metabolism) until you “break the fast” by eating, thus SPEEDING up your METABOLISM!

2) Your MUSCLES and TUMMY will FEEL better -- once you’ve found what works for you!

3) You will have more ENERGY to exercise harder -- HIGHER INTENSITY!

Now it’s a chain reaction starting with HIGHER INTENSITY EXERCISE...

4) Your post-exercise metabolism will increase more -- you’ll BURN MORE CALORIES for the the next 10-12 hours! ...because the level of increase is dependent on exercise intensity.

5) Your FITNESS will improve more than working at a lower intensity -- obvious, but still great!

6) Increased fitness will allow you to exercise EVEN HARDER next time, or make similar exercise seem EASIER!

7) Finally, if your mode of exercise requires ALERTNESS (outside, alone in the dark) or CONCENTRATION (basketball at the gym), you will definitely experience improvements in these areas with some eats!

I like to eat, SO any time it would be BETTER for me to eat, than not to, is pretty awesome!

WHAT to eat? Anything! CARBOHYDRATES are mainly what you want! Perhaps with a little protein. 100-300 calories is about right for most people.

...Normally (any non-exercise-related time really), I recommend a well-rounded combination of carbs including fiber, protein, and healthy fat.

Here are some EXAMPLES:

Banana or other fruit, 100% fruit juice
Whole wheat toast, PB&J sandwich, oatmeal, cereal, whole wheat crackers
Non-fat milk, yogurt, kefir
Larabar, Laraballs!, granola bar, sports bar
Non-breakfast-y foods work too: pizza, rice, beans, hummus, pasta, leftovers

WHEN? Well, right away! If you can wait any amount of time to exercise, your tummy might appreciate it!

Now go for it! I’m sure you have something on hand that will work!

TELL ME IN A COMMENT! Do you eat breakfast before morning exercise? What do you eat? Have you ever tried and it didn’t go well?

Dreamy-Sicles! Yasso Bars! Does Bart Yasso know about these?

2012-01-08T13:42:00.000-08:00

Greek Yogurt + Blueberries or Strawberries + freezer = YUMMY Yasso bars!

These bars have 6 grams of protein, and are super delicious!

Unlike, other low-calorie (these have only 70!) frozen bars, these leave a lovely, fruity after-taste. I have found frozen bars to sometimes have an unnatural taste, from the artificial sweeteners to artificial flavors. This bar is DIFFERENT! It tastes great while your eating it, and leaves my mouth tasting good even after the last bite!

Perhaps it is the amazing resemblance between Greek yogurt and rich, fatty cream. One thing so great about fat is its "mouth feel", and Greek yogurt has somehow recreated this "mouth feel" without ANY of the fat! HOORAY for awesome foods!

These bars, like yogurt, plain yogurt, to be safe from add-ins, are gluten-free! Plain yogurt is the best choice for all of us, not just those with Celiac Disease. No one needs all the extra sugar OR artificial sweetener, which has its own consequences. Larabars, in case you were wondering, are also gluten-free :)

For other ~~sinfully~~, no food should NEVER be a sin!, and anyway, (nearly) everything you'll find on www.fresh-you.com is a choice from which you will be HEALTHIER AFTER EATING! Ok, for other YUMMY berry AND CHOCOLATE treats click here!

TELL ME IN A COMMENT! Do you eat popsicles in winter? Warm brownies in summer? Do you switch it up for fun? Do you even notice? Do you ever make your own? What is your favorite flavor? Do you know who Bart Yasso is? He is my running hero! A super-awesome person, and an amazing running guru!!!

All Things Chocolate and Berry

2012-01-07T18:45:00.000-08:00

(I LOVE BERRIES AND CHOCOLATE.)

SO, the newest Larabar ball recipe: Chocolate Cherry Torte, Yum!

1/2 c walnuts

1/2 c dried cherries (I used to get unsweetened in the bulk section of Whole Foods - apparently that choice is out!...let me know if you find them! We don't need the sugar - those tart cherries have plenty of flavor on their own!)
1/4 c unsweetened cocoa

1/8 tsp salt

Blend well with a food processor and shape how ever you like! For those of you who don't know Larabars are a favorite treat in my house and super-healthy (read more here).

In my house, we put the mix in a Ziploc sandwich bag and shape into balls as eaten. They can be stored at room temp or in the frig. Easy as that!

Good for the Naughty (I'll take this coal any day of the year!)

Good for the Nice (easy to gift as a gift!, you can even send in the mail!)

Another delicious treat! I get it from Costco (Costco doesn't pay me, in case you were wondering -- I just shop there a lot, and I'm pretty sure they have at least one dietitian working for them, picking such awesome products -- most much more nutritious than this!)

Brooksde Dark Chocolate Acia with Blueberry. Dark chocolate and berries combine to give an antioxidant punch! For a candy :) There is a gram of fiber, for a candy, this is cool! I'm not saying you can click away your fruit and veggie requirement here, but for a treat - DELICIOUS!!! And with some nutritional side benefits :) See those smilies :)

For the chocolate lover, add unsweetened cocoa (I use 1/4 c)

to the 3-Ingredient Super-Shake!

My 3 yr-old loves it too ... she was dying for a sip when I wanted to take a few pics!

Ok, and another great snack! (purchased online (www.amazon.com) after Costco STOPPED selling them ... something I wish was different about Costco, it's sometimes quick and seemingly random removal of items I love.) FREEZE DRIED STRAWBERRIES, by the brand Just Tomatoes. They have a huge variety of fruits AND veggies, and the ingredients list, beautiful! - only ONE ingredient! Can't beat that!

Finally, my 5 yr-old wanted to get in on the posting action, actually she didn't even know that the other 2 were in here, but she sees me making post all the time, and you know, "monkey see monkey do).

Anyway, she made her own "recipe", a doggie snack!

Double fiber bread trimmed (bitten) to the shape of a dog, topped with Earth Balance (a lovely butter alternative with no hydrogenated oils) with dried cranberries and Cherrios (a great grain!) as a face!

QUICK TIP: regular Cherrios are a healthier choice than Multigrain Cherrios! (less sugar and more fiber per serving!)

Ok, here is another: Yasso Bars! Check them out!

TELL ME IN A COMMENT! Do your kids ever invent "recipes"? Do they help you cook? Eat more when they do? It's amazing what a little elbow grease does to the appetite!

3-Ingredient Super-Shake!

2012-01-05T20:53:00.000-08:00

3-Ingredient Super-Shake

1 c kefir (substitute plain regular low-fat yogurt or non-fat Greek yogurt)¼ c chia seeds (click here to read about healthy fat!)
1 c berries
Optional: 1/4 c unsweetened cocoa (click here for more chocolate and berry treats!)
Blend and enjoy!
*May add water or non-fat milk for desired consistency

KEFIR is awesome! It has lots of vitamins and minerals, and high quality protein! The best part-- it's loaded with HEALTHY BACTERIA! Have you heard of the health benefits of yogurt? Immunity, digestive, vaginal, and bladder health, and much more -- read here! Well, kefir can provide “yogurt benefits” much more POTENTLY, since it contains many different cultures, while some yogurts only offer one!

CHIA seeds are awesome! Jam-packed with nutrients and used for 1000s of years as a sports and energy staple! The coolest nutrition it provides is omega-3 fat: the thing that is so great about FISH, AND a nutrient in which 98% of the American population is deficient! The seeds are teeny tiny, super cute, and you can add them to just about any food! This of course could be a whole other post too, but for now, just read this great article if you want to know more about chia! And/or read this book: Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Ever Seen by Christopher McGougall.

BERRIES are awesome! Full of ANTIOXIDANTS (a bit more here under #3), vitamins, sweetness, and flavor! You’ve probably heard all about them. They help your brain keep working well, and keep the cancer away! You can get them frozen and organic at Costco, for a fraction of the cost at another grocer, and frozen makes this drink really like a dessert! You can even eat it with a spoon if you eat quickly!

The finished product!

A very happy and satisfied taster!

TELL ME IN A COMMENT!Do you make smoothies? Do you add sugar/honey/juice? Have you tried skipping those sweeteners? What is your favorite flavor? What about adding veggies? Other powders, flax, wheat bran, powdered milk? Nuts/nut butters?

Top 5 Reasons to Eat Healthy Fat

2012-01-04T20:44:00.000-08:00

Healthy fats taste great, fill you up, and keep you satisfied longer!
Eating more healthy fats will speed up your metabolism AND specifically, your body's ability to burn FAT!
Healthy fats are the fats that make up your BRAIN!
Healthy fats are great for your skin and hair health!
Healthy fats are helpful to IMMUNE function and ANTI-INFLAMMATORY properties.

SO WHICH fats are HEALTHY fats? Avocados, nuts and seeds (especially walnuts, flax, and chia), nut butters, canola oil which is EVEN better than extra-virgin olive oil (a pretty good choice), and fish are BEST! Try some snacks with healthy fat: avocado and crackers, hummus on toast, PB&J Poppers, Cinnamon Cranberry Confections, or any of my Larabar ball flavors!

I prefer to focus on what TO EAT, rather than what to avoid! In case you aren't aware: fats FROM ANIMALS is an easy rule, so basically your meats, poultry, dairy, especially cheeses (I offer some great options in a post coming soon), should be more of treats than large staples in a healthy diet.

TELL ME WHAT YOU THINK!

Have you ever avoided fat because it is "bad for you"? Do you think "low-fat" foods are good for you? What other fads have you tried/heard about/laughed at?

I think it is hard the way nutrition information changes. Even when I learned about fat in college! avocados were at the top of the food pyramid to avoid!!!! That makes me feel old!

But really, all the nutrition information is finally coming together nicely, recommendations to eat whole foods are beneficial to every health problem, diabetes, arthritis, etc, every health aim, weight loss, etc., and I don't see how that could ever change! It's even being tested and proven by science which is what makes me a believer! Plus how I feel from my own experience :)

Tasty 2 Ingredient Snack!

2012-01-03T17:05:00.000-08:00

Try plain avocado slices on Low-Fat Triscuits. This is a very SATISFYING snack. We often have it while waiting on dinner to be ready in the evening. Try this HEALTHY FAT today! Ever wonder why and which fat is healthy?

My kids even love the avocado in scoops without any crackers! They'll each eat half an avocado in a few quick minutes. It's awesome brain-food and it's easy and delicious too!

When you're BUYING an avocado, be sure that it's nice and firm. Let it sit out in your kitchen for a few days, so it softens and gives slightly to gentle pressure.

Once it is ripe, you can EAT IT or put it in the REFRIGERATOR until you are ready to eat it -- this is a trick to prevent further ripening. They'll stay perfect for up to two weeks! Avocados are too expensive to be throwing away!

Also, you'll want to prepare it just before you eat it, as it does quickly become oxidized upon being cut. Enjoy!

Here is another snack to enjoy: hummus and cucumber on toast!

COMING SOON! Chicken guacamole pizza, tasty sandwiches, and even a chocolatey dessert!

To get fresh-you updates, you can sign up to the right of this post, below "Popular Posts", to "Follow by Email" and/or you can "like" my Facebook page here. THANKS!

WHAT DO YOU THINK? TELL ME IN A COMMENT: Do you like avocado? What is your favorite way to eat it? If you ever didn't like it, what was it that changed your mind? Did you have it as a kid? I never tried it until I was out of college! Boy, was I missing out!

3 Ingredient, Healthy, Late-Night Snack

2012-01-02T19:56:00.000-08:00

Simply toast a bagel-thin (fiber-rich with only 100 calories per bagel).

Spread it generously with hummus, and top with cucumber slices! Whole wheat bread is the way to go!

Hummus contains the superfoods: beans (garbanzo), nuts (sesame seed paste called tahini), and garlic! The fiber, healthy fat, and protein combination will allow you to be satisfied without going wild with a huge late-night meal!

These three nutrients: fiber, healthy fat, and protein should all be included in every meal! They help you feel full sooner and satisfied longer, and keep your blood sugar levels steady.

Regarding hummus, you can make your own cheaply, easily, and it's delicious and fresh! Or if you go to Costco, you could buy a large tub of it (shown in pic) for a better deal than at any grocery store. It tastes EXACTLY like our recipe, SO we have opted, lately, for the convenience option. The ingredients list is wonderful!

Or you could make these cutie-pie little sandwiches :)

TELL ME IN A COMMENT: DO you eat late night snacks? DO you always crave the same thing? Do you ever notice it's happened when you didn't eat much for dinner? I tend to get hungry if I stay up a lot later than usual, and over the holidays, I have been staying up much too late!

3 Awesome Reasons to Eat Eggplant!

2012-01-02T11:46:00.000-08:00

There are a million reasons to eat eggplant, starting with taste! I just love the texture; I love chomping into a nice piece of eggplant! It’s a veggie, AND it’s hearty! It is also abundant in many vitamins and minerals (such as most of the B-vitamins -- did you know there are 8 different B vitamins?, and iron and zinc), and soluble fiber, and like most veggies it’s practically calorie-free! Soluble fiber is the type that helps lower cholesterol. Fiber is great for a million reasons too, but we’ll save that for another post! Try Easy Eggplant Parmesan!

Ok, so here are today’s awesome reasons to eat eggplant!

1) If you know of anyone who has a cancer tumor (though I really hope you don’t!), you might find it cool that a component of eggplant has a way to prevent tumor growth! Anthocyanins, a type of phytochemical found in blue and purple fruits and vegetables, does this by preventing new blood vessels from forming which would feed the tumor.

2) Have a cold? Eggplant has antiviral properties, so they may help you get rid of that nasty cold or flu that you have been trying to ditch! It’s because of chlorogenic acid found in eggplant, and this substance may also help prevent diabetes.

3) Hopefully, you are healthy as can be! Even the healthiest people in the world have free-radical damage; after all, it happens primarily as we burn calories each day (other causes)! So, the fact that eggplant is a great source of antioxidants is major health benefit which helps protect us from free radicals -- which are a cause of diabetes, cancer, heart disease, and aging!

I love the way Hari Sharma explains the following: “Diabetes, kidney problems, liver problems, almost every disease is related to the damage caused by these free radicals. If we remove the damage we are causing ourselves, all these diseases can be prevented.” He also wrote an inclusive list of many causes of free-radicals, such as stress, cholesterol, meat, fat, alcohol, and smoking, in the same article.

Now, do you wonder how you can eat some eggplant? Try this EASY EGGPLANT PARM recipe!

TELL ME IN A COMMENT: How do you like your eggplant? Grilled? Fried? Boiled? Baked?

EASY Eggplant Parm

2011-12-30T21:17:00.000-08:00

Eggplant Parmesan is traditionally a somewhat labor-intensive meal to prepare, as each piece of eggplant must be breaded and fried. THAT ALL CHANGES HERE!

Now eggplant parm can be nearly as easy as boiling a pot of pasta and opening a jar of sauce! By the way, I also recommend doing this, since this dish is delicious atop plain pasta, and sauce will be used for the eggplant.

Check out some pasta recommendations soon!
Barilla Plus is great!

EASY Eggplant Parm Ingredients:

1-2 eggplants
salt
egg whites or eggs
canola oil
flax seed, ground
optional: chia seed, wheat germ
Parmesan cheese
1 jar spaghetti sauce
1 box pasta, Barilla Plus is great!

Toughest part comes first - cutting the eggplant - seriously, this is the hardest work you'll do! Cut the eggplant as paper-thin as you can. I think THIS is the secret to the recipe!

Do you love my eggplant piles?

Next, lay your slices on a glass pan, overlapping slightly. Salt. Repeat a second layer. Salt.

Now, just pour egg whites or a couple of whipped up eggs over the eggplant, then some canola oil, followed by a generous amount of ground flax seed, and some wheat germ if you have it, as well as some chia seed! Then sprinkle with some Parmesan cheese.

I've been coming up with quantities for my recipes because I think people fear messing up a meal, but I assure you I've made my recipes many, many times, with very few measuring cups, and it's pretty hard to mess them up. If you've got SOME TASTY INGREDIENTS, you can hardly go wrong! If you can get comfortable with this method of cooking, you'll SAVE TIME by skipping the measuring, and end up with fewer cups, spoons, and bowls to clean!

The more generous you are with the FLAX, CHIA, and GERM, the more nutrient packed it will be, and the less cheese, the healthier the dish will be.
EXPERIMENT!

Have you or any guys you know ever used a strip wrench? It's plumbing tool, very HANDY in the kitchen! Different sizes help open different size jars in a flash!

Wonder about jarred spaghetti sauce?

Lastly, pour a jar of spaghetti sauce over everything. You can give the pan a shake to be sure it's all sort of even.

Now, bake at 375 degrees or so. The temperature doesn't matter too much. Here is a great benefit of vegetarian cooking: NO need to worry about cooking "enough"! 30-40 minutes should be good.

The longer the better as tomato sauce gets richer and richer as it cooks. With a cheaper (less tasty) sauce, cooking longer will be more beneficial, but with a really nice sauce, baking time can be much shorter (Little Italy sauce!). Wonder why eggplant is so good for you?

No final product photos to share -- everyone wanted to it up too fast to worry about pics! Hope you enjoy as much as we do! Anna even takes this to school for lunch and east it cold!

TELL ME WHAT YOU THINK: What is your favorite ethnic cuisine? I majorly love Italian (of course!), Indian, AND Mexican!

Top 10 Tips and Tricks to Simplify Your Life

2011-12-27T07:36:00.000-08:00

1) Secret to Getting Things Done - a Timer! Check out the 30/10 rule and more here.

Zen Habits is a great resource for simplifying your life in easy ways! The Zen Habit's guy led me to another great blog/site/person called the FLYLady who has lots of great suggestions. She can help you make lasting habits in your life -- be more organized and calm :)

Here are some more ideas that I have been putting into action from the above sites:

2) MITs -- Most Important Things -- really it's just about prioritizing, and this new wording appeals to me :)

Also, I like the idea of picking just 3 things. It seems doable to get just 3 things done each day. Finishing 3 things provides a motivating sense of ACCOMPLISHMENT!

Choosing which 1-3 things you really need to get done, SIMPLIFIES your daily plan. If you finish your MITs, then you can get another task done ahead of time!

Thank you zenhabits :)

3) HOT SPOTS -- these are areas of clutter or messiness, which attracts more clutter or messiness, if left to grow. Examples in my house are the kitchen counter and the basement.

Taking a few minutes per day to chip away at a big mess can have a surprisingly BIG EFFECT. Once you have cleared a hot spot, you can keep it tame with just a little daily effort, a few minutes of attention per day.

Thank you FLYLady :)

4) One project that I have been working on is CLEARING out my email INBOX. What a relief to see that number continue to decrease! Once you have it under control, respond to emails quickly, and delete, delete, delete! (zenhabits.net discusses this with special notes regarding gmail)

5) Try filling a trash big with things in your home to THROW away. Keep going until you've found 27 items. Get them out to the garbage can in your garage, so you won't be tempted to salvage.

You can do something similar to clear your house of items you would like to DONATE or SELL. Thank you FLYLady.com :)

6) Kitchen sink -- thanks to the flylady, I have been keeping my kitchen sink clear, for a few days now. It is SATISFYING each time I see that empty sink, as well as when it only takes a few minutes after a meal to have the sink all clean and clear once again!

7) FLYLady chooses a room per week, and an area or zone per month, or some similar organization, to help you keep getting your home and life more and more organized and clutter-free! You can sign up to get daily emails to help you do this one step at a time (www.flylady.com).

8) Routines -- more here.

9) LOGGING your time -- this is effective for just about every area of your life, from exercise to eating, drinking, and sleeping, and here, productivity. Try logging how you spend your time for just a day, and see where you could spend less time, and where that extra time could be spent more productively!

10) Limiting INTERNET use. This you may find upon completing suggestion #9. I know I can get A HUGE amount of work done, if I just keep my lap top closed for an hour, day, etc. You be the judge. Any change can help! Decreasing your Internet/TV activity by any amount can supply you with that valuable treasure that everyone wants -- TIME!

Happy organizing, and take 2 MINUTES now to de-clutter a HOT SPOT -- I promise you will be rewarded with a great feeling from just 2 minutes of effort!

TELL ME WHAT YOU THINK: What tricks help you organize your life or home?

Orange Almond Biscottis

2011-12-21T18:35:00.000-08:00

Start with a little freshness! Slice off the very thinnest layer of the orange peel. Use about half to all of the orange peel. This will make up your orange zest, but you can just toss the peels in with everything else in the food chopper.

Orange Almond Biscottis

1 orange peel (as shown above)

1/2 c almonds (healthy fat - read more here!)

3/4 c dates

1/8 tsp salt

Combine all ingredients until everything sort of sticks together like this:

Trash can trick: fold the edges of a resealable sandwich bag over a mug.

Scoop everything into your bag.

You're almost done!

Have fun shaping the dough however you like! KIDS like this part best!

The dough works pretty well with cookie cutters.

You can also refrigerate your bag of yumminess to be ready to make a ball at any time.

You can make them into balls from outside the bag - so you don't get "food hands".

I often can't make the balls fast enough, as soon as I make one, my kids want it, until half the bag is gone. If only they new how healthy they are! Well, really they do know that they are healthy, but they still love them!

The snow in Cleveland has melted, but maybe, just maybe, we'll have a white Christmas!

If you liked this recipe, "like" it or "share" it below!

Add a comment, to bring more life to the blog! WHAT DO YOU THINK? Do you have a favorite childhood Christmas memory? I'll always remember the Christmas Santa made us a house that looked like our actual house, with an address, front door, windows, drapes, and all...it's still at my mom's house today! My girls play with it down in her basement :)

A Miracle Vitamin!

2011-12-20T18:25:00.000-08:00

Vitamin D does more than just strengthen bones! It’s been shown to help manage type II diabetes, prevent cancer, and even minimize difficulties of menopause!

In summer it is easy for our bodies to make plenty of vitamin D with the help of the sun, but winter is here, so taking a supplement may be just the thing you need!

A combination of vitamin D, magnesium, and calcium is great because they all work well together. Fish and milk are your best bet if you want your vitamin D from food!

Make sure it has a USP seal on the label to ensure the purity of the supplement!

Help Me Raise Money for Cystic Fibrosis Foundation

2011-12-19T11:21:00.000-08:00

My childhood neighbors, Katie and Joey (my little brother's best friend) have Cystic Fibrosis, so I decided that raising money for the Cystic Fibrosis Foundation is a great reason to run! The treatments have come such a long way in the past few decades, but there is still no cure! Now I hope to help by running the Houston Marathon!

THANK YOU again to so many of you who have donated to Cystic Fibrosis Foundation!

Your generosity warms my heart :)

The race is right around the corner, and thank goodness I have found nice days to do long runs outside! You can help too by making a donation today! Every penny counts! The marathon is 26.2 miles :)

If just 32 more people donate $1 for EVERY MILE I run ($26.20), we will provide $2000 for Cystic Fibrosis research, education, and treatment! Thanks for your generosity!

HERE is a link to sponsor me!!!

Thank you SOOO much for your support!!!!!

Instead you can send a check made out to Cystic Fibrosis Foundation to my address (589 Rutland Drive, Highland Heights, OH 44143).

Please share if you know of anyone who might want to join in the efforts!

If you enjoy this or other posts/recipes, "like" fresh-you on Facebook!

WHAT DO YOU THINK? Tell me in a comment below, have you ever done a walk or race for a charity? Did it feel different during the race? Do you make it a family or annual tradition?

PB and Banana Sandwiches!

2011-12-18T07:16:00.000-08:00

This old-fashioned breakfast sandwich makes a really healthy meal any time of day! Great toasted, and with a cold glass of milk! It will keep you going strong for Christmas shopping all morning long!

This is all you will need!

Make sure to make it with 100% whole wheat bread and natural peanut butter!

Here is a link to see more about the benefits of peanut butter and a treat called PB&J Poppers!

For the bread, be sure that you see the word "WHOLE" first

on the list of ingredients following the nutrition facts.

Natural peanut butter is free of any trans fats!

The best varieties only contain PEANUTS in the ingredients list.

Sometimes salt is added, but avoid brands that add sugar by any name!

These may include honey, cane syrup, etc.

And viola!

The meal your grandma used to make is ready to enjoy!

To read about healthy fat click here!

To stay connected through Facebook, "like" fresh-you here!

You can also sign up to get email updates for the blog to the right of this post: "Follow by Email".

WHAT DO YOU THINK? Did you used to eat these sandwiches as a kid? What other meals do you remember from your childhood? Have you made them for your kids?

Tranceworks!

2011-12-15T16:23:00.000-08:00

I am fascinated with hypnosis!

My first encounter was at an entertaining show during my freshman year in college. There were ten or so volunteers, one of which was a cross country teammate. They all did just as the hypnotist suggested, very funny, from clucking like chickens to acting out the pain of child birth.

In the end, they were told that upon waking, they would be refreshed, motivated, and better at the good things they do. My teammate went on to WIN our cross country race the next morning! Indeed, she was a quick little thing, but still, I was convinced of the great power of suggestion!

Paul McKenna has been doing hypnosis to help people lose weight, stop smoking, and conquer their fears for years. You can check out funny youtube videos for some silly laughs, well as some motivation to make the changes you want for your life!

Paul also offers a valuable download that you can easily play on your ipod or other mp3 player while you exercise or do chores around the house, or just while you sit and relax. You have to register, but it's totally worth the short time it takes to do so.

He has a nice voice to listen to, and what he has to say can really help anybody who wants to improve their life! I have found that I have become more creative as a result of listening to his recording, as well as become more productive and positive.

He mentions a term, FLOW, which is an awesome concept that really interests me. I will post on it shortly. To give you an idea of what it involves, I'll say two words: runner's high; but the concept can be applied to all areas of life!

If you want to be a better person, and you like to listen to your mp3 player, get your copy of Paul's free trance download, and start listening today!

Follow fresh-you on Facebook, or sign up to the right of this post to get email updates!

WHAT DO YOU THINK? Tell me in a comment below: have you ever seen someone be hypnotized? Were you skeptical? Did something happen that convinced you of its potential benefits? Have you ever been hypnotized?

Chicken Artichoke Casserole

2011-12-14T20:05:00.001-08:00

You voted and here it is! It's flavorful, unique, and it "just happens to be healthy" -- Emeril L.

BEFORE baking (above) and AFTER (below)

Chicken Artichoke Casserole

3 large chicken breasts, cooked in canola oil, chopped, save liquid
2 c artichokes, marinated, include juice
3 large onions, chopped
29 oz can pimentos, drained (7 - 4 oz jars, or a few jars, plus some red bell peppers, chopped)
29 oz can water chestnuts, drained (3 or 4 - 8 oz cans)
8-10 pieces whole wheat bread, ripped or cut into pieces
2 tsp pepper
½ c ground flaxseed
½ c Parmesan cheese
⅔ c mayonnaise
1 c Greek yogurt, plain, non-fat

Cook chicken. Chop chicken, artichokes, and onions; I do this with a large food processor. Combine everything in a large mixing bowl or pot: pimentos, water chestnuts, bread, pepper, flaxseed, cheese, mayo, yogurt, chicken, artichokes, and onions. Also add artichoke and chicken juices.

Mix everything together and scoop mixture into rectangular glass pan. Bake at 375 degrees for 40 min, or until browned on top and bubbling along the edges! Tastes great with cottage cheese, enjoy!

I get my large cans of pimentos and water chestnuts from www.amazon.com for a pretty good deal, definitely comparable with the grocery store, plus you don’t have to open as many cans and jars, and they come right to your door! I use Subscribe and Save for an addition 15% discount!

I made this meal exactly as described above and it was flavorful and delicious! If you’re daring, or just that kind of cook, you can try to make pretty much any of my recipes with the ingredients, but no measuring. A little extra of this or less of that shouldn’t affect the recipe too much. Normally, I do very little measuring and 99% of the time it works out beautifully!

You might want to use the recipe a few times, then once you know the consistency you are looking for, and have ballpark quantities in mind, you can put away those measuring cups!

"Like" the fresh-you Facebook page here!

WHAT DO YOU THINK? Tell me in a comment: Do you ever buy food for gifts? Do you like to get food for gifts? What do you give or get?

Snoozing for your Health

2011-12-12T11:31:00.000-08:00

More than ever, researchers are discovering the importance of sleep. Sleep deprivation negatively affects our decision making and our mood. From disease risk (cancer, heart disease, diabetes, depression, and more) to learning and memory consolidation, sleep is one key to our overall quality of life.

When we don't get enough we gain weight by putting our bodies into a chronically "stressed" state and by increasing our cravings for simple carbohydrates and our appetite in general.

On the bright side, 16% of employers are making sleep a priority by providing a place for workers to take a nap during breaks, according to the Nation Sleep Foundation's 2008 Sleep Poll.

Do you fall asleep at night in fewer than five minutes or need an alarm clock to wake you in the morning? If so, you are probably sleep deprived. Take a siesta! You'll be easier to work with and more productive!

Begin an exercise program to improve your quality of sleep. Among the many benefits, being well rested will improve your exercise performance. Many processes cycle similarly proving once again the connectedness of everything in life.

The National Sleep Foundation has great resources to help you understand how sleep is related to many disorders, and how to get a good night's rest. Visit their website to learn more and tuck into bed early tonight, especially new moms! Listen to what everyone says - sleep when your baby sleeps!

"Like" the fresh-you Facebook page here!

WHAT DO YOU THINK? Tell me in a comment: what makes you sleep better or worse? Do you notice changes with seasons, stress, exercise, eating habits...? Tips that may help others get some more, or more restful sleep?

An Inspiration -- Player Becomes Coach!

2011-12-12T02:00:00.000-08:00

This is so cool! This is a player I "coached" at Skidmore College, and now she is now making coaching soccer her career! So proud of you Rachael Sushner! She was an amazing player and I'm thrilled that she can teach others what she has to offer!

Rachael will tell you, I "coached" her diet more than anything! Way to go Rachael! All you young women out there who really love soccer, or even if you don't, check out this interview for some inspiration!

To get fresh-you updates, you can sign up to the right of this post, below "Popular Posts", to "Follow by Email" and/or you can "like" my Facebook page here. THANKS!

WHAT DO YOU THINK? TELL ME IN A COMMENT: Did you ever want to do something that you thought was impossible? What gave you the courage to face the challenge?

Cinnamon Cranberry Confections

2011-12-10T20:16:00.000-08:00

A new Larabar Ball for you to try!

Imagine the yummy goodness of a date and nut roll (if you can! not many people have them anymore!) -- without the butter and sugar!

Cinnamon Cranberry Confections

1/3 c walnuts

1/4 c almonds

1/3 c raisins

1/8 c cranberries

1/4 tsp cinnamon

1/4 tsp salt

Combine all ingredients in a food processor. Follow directions in Brownie Bites or go the Skinny Mints link to read more about how nutritious these treats are, as well as a recommendation for a food processor that is great for these treats, as well as for making baby food out of whatever you parents enjoy! We once even blended up a sub sandwich for our oldest child when she was still too little for sandwiches!

Let me take a minute to highlight some key benefits of cinnamon and cranberries!

Cinnamon

This sweet herb's main claim to fame is its ability to help stabilize blood sugar. This is not only beneficial to people with diabetes, but to anyone who ever experiences that crash and born that comes with a sugar high!

Cranberries

These berries have been found to prevent and significantly improve the condition of urinary tract infections! Effectiveness has come to challenge even the mostly widely utilized antibiotic drugs. They may also prevent cancer!

To get fresh-you updates, you can sign up to the right of this post, below "Popular Posts", to "Follow by Email" and/or you can "like" my Facebook page here. THANKS!

WHAT DO YOU THINK? TELL ME IN A COMMENT: Do your kids like to help you cook and bake? What do you make with them? Do they eat more when they help?

Dr Oz and Oprah copied!

2011-12-09T07:14:00.000-08:00

Just kidding! It is so cool that 3 or 4 years ago, I chose FRESH-YOU to be my nutrition, fitness, and wellness theme! AND it still seems to perfectly describe what I want to encourage YOU to do!

Get healthy or healthier inside and out! Also, fresh-you makes me think of green: my favorite color - and fruits and veggies - and outdoors and new life! May freshness be with you!!

Now, Dr Oz and Oprah have chosen FRESH-START to be their big theme for 2012! I'm sure they have lots of great ideas and you can find them in the current issue of Oprah's O Magazine!

I only heard about it yesterday afternoon in his interview with Oprah on the Dr Oz Show. One thing that will be a key element in the plan is making a change for 28-days, so that it becomes a habit. This is great advice! You will see that if you make a conscious effort to change one thing in your life for even a few weeks, it becomes more natural to perform the new activity, than you not!

Oprah is also going to be starting a new show in January on her TV network called the Next Chapter which sounds like it will be interesting, she will be going to India with Deepak Chopra for a start, who I just adore! You can get a simple lesson on meditation from him here.

To receive more fresh-you updates, you can sign up to the right of this post, below "Popular Posts", to "Follow by Email" and/or you can "like" my Facebook page here! THANKS!

WHAT DO YOU THINK? TELL ME IN A COMMENT: What one change (it doesn't even have to be big) do you think you want to make next? ...drink more water, read more, less TV, more veggies, less meat, more cooking, take a vitamin... the possibilities are endless AND achievable!

How to Make Brownies in 5 Minutes or Less!

2011-12-04T17:18:00.001-08:00

Brownie Bites are every bit as rich as any brownie I've ever tasted! No baking required!

Brownie Bites

1/2 c pecans

1/3 c dates

1/4 c cocoa

1/4 t salt

Simply blend all ingredients in a food processor.
Continue to blend/pulsing until fine mixture forms, and begins to come away from the edge of the container.
Next, put mixture into plastic sandwich bag. Hint: you can put your bag into a mug, like it is a garbage can, folding the edges of the bag over the edge of the mug. This just helps you fill your bag fast. Let the air out of the bag, if it's a zip-lock, and close it up.
Now you can shape the dough into balls in the size of your choice without getting your hands all greasy. One inch diameter is a nice serving, and even smaller is good for little kids. They can pop the whole thing in their mouth without making a mess of crumbs.
Alternatively, you could mash the whole mixture into a cereal bowl and cut into squares.

While some flavors, especially Skinny Mints, taste great frozen, I don't think these taste as well frozen -- they are much better refrigerated or at room temperature.

These are really nutritious, just like Larabars! They even make a great breakfast with coffee! Having young children, I often find myself being up for a few hours without having eaten, even though I'm sure to feed the kids right away! These are great to pop in my mouth as soon as I come downstairs, so I can lift my metabolism, energy, and mood right away!

These are yet another "larabar ball" flavor! If you like these, you might also like to try some other flavors:

Skinny Mints

PB&J Poppers

No-Bake Carrot Cake

To receive more fresh-you updates, you can sign up on the right hand side of the blog, below "Popular Posts", to"Follow by Email" and/or you can "like" my Facebook page here! THANKS!

WHAT DO YOU THINK? TELL ME IN A COMMENT: How do you like your brownies? Plain, smooth? Or do you like them with stuff in them, nuts, fruit, caramel, marshmallow...???

Larabars Rule!

2011-11-27T17:03:00.000-08:00

Larabars are an amazing treat! I cannot say enough about these bars! They are jam-packed with nutrients and made completely from whole foods (fruit, nuts, and spices)! Most Larabars usually have an ingredients list you can usually count on one hand!

There are no preservatives, chemicals, artificial flavors, sugar, high fructose corn syrup, hydrogenated oils, or anything other junky ingredients.

The cool part is that they are super-yummy and satisfying! It is hard to decide a favorite since they are all so delicious! I first found them at Costco, which is always impressing me with it's nutritious selection...though there are not available at Costco currently, unfortunately.

Ok, so Larabars are such a refreshing find! They are a convenient snack that you can keep with you where ever you go. They are high in vitamins, minerals, phytochemicals, and fiber! They're hip and trendy and mouth-watering!

Try one today and I promise you will not be disappointed! Ok, so if I have to pick, my favorite of the day is Chocolate Chip Cherry Torte! By the way, if you have a little time, and want to keep your money in your pocket book -- make them at home! Super easy and fun for kids! Here are a few recipes you can try! No-Bake Carrot Cake, Skinny Mints, PB&J Poppers.

By the way, happily, today Larabars are widely available. Try some different flavors and try to pick a favorite! Then go to amazon.com's Subscribe and Save to buy a case, for less than anywhere I have ever seen! The www.amazon.com price is less than you can find locally, and then Subscribe & Save is an additional 15% discount. As soon as your order arrives, you may cancel your subscription with a quick click.

"Like" the fresh-you Facebook page here!

WHAT DO YOU THINK? -- Tell me, in a comment below, have you ever tried to copy a food product you usually buy from the store or a meal from a restaurant?

Creamy, Refreshing Carrot Soup

2011-11-21T06:40:00.000-08:00

Creamy, Refreshing Carrot Soup

3 lb carrots, peeled, boiled in 3 quarts of water

1 c Old fashioned oats, cook with carrots

1 c Greek yogurt

1 tsp lemon juice

¼ tsp Indian spice mix (Sabji Masala) …you could try allspice, pumpkin pie spice, or curry

¼ tsp cinnamon

Experiment with quantities of spices to make it just right for you!

Let the carrots and oats cook for 20-30 minutes, the longer it boils will just thicken the soup. Combine carrots, oats, water remaining, yogurt, lemon juice, and spices in a blender, and blend until creamy. It should be ready in a quick minute or two! Yum!

I recommend buying a nice Indian spice mix from a local Indian food store. Lakshmi Plaza is a great one in Mayfield Heights (5888 Mayfield Road).

This particular mix contains: coriander, cumin, chilli, tumeric, black pepper, cloves, fenugreek leaves, salt, nutmeg, ginger, cardamom , cinnamon, bay leave, pulse, fennel, caraway, mustard, garlic, onion, cardamom green, and asafoetida.

Indian spices offer a variety of anti-inflammatory and delicious spices. They are sometimes particularly expensive, and the shear variety of spices would cost a bit to purchase.

This recipe was inspired from a guest's recipe on the Dr Oz Show. It was a great recipe -- I just simplified, decreasing some of the ingredients and work. It was after all a great recipe!

In case you want a carrot dessert, after your carrot soup, try these No-Bake Carrot Cakes!

"Like" the fresh-you Facebook page here!

WHAT DO YOU THINK? Tell me in a comment below: Do you like Indian food? What is your favorite dish? Do you cook it at home? Did you have it as a child?

Get Happy!

2011-11-20T05:19:00.000-08:00

Here are some great tips to get you out of your funk before the holidays! Pick what sounds most practical possible for you :)

1. Eliminate caffeine -- if you are addicted, it can really have an effect on your mood.

2. Cut out packaged foods -- these cause inflammation, and new research indicates that inflammation and depression are closely linked.

3. Take fish oil, vitamin D, and a multivitamin. Omega-3 in fish oil are building blocks for your brain, vitamin D deficiency causes depression and even psychosis, and a multivitamin is especially helpful in providing b-vitamins so key to neural health.

4. Turn off your cell phone and computer at 8pm each night. Our electronic world is decreasing our social interactions, those of actually touching and talking with people in person. Having strong relationships, with friends especially, is key to happiness.

5. EXERCISE IS AT LEAST AS EFFECTIVE AS ANTIDEPRESSANT DRUGS, without the side effects, well negative side effects anyway!

6. Gratitude (posting things that I am grateful for daily this month have been a great little part of my day!), forgiveness, and volunteering are also very effective in increasing the satisfaction in your life!

Dr Weil was a guest on the Dr Oz Show and explained a lot of this and he even has a new book, Spontaneous Happiness, which I've only just heard about, but seems like a wonderful resource!

How of Happiness by Sonja Lyubomirsky is another book that I did read which may be very similar, and since it is new, may be easier to check out from the library.

I also really enjoyed Stumbling on Happiness, in which Dan Gilbert describes research about happiness, or rather life satisfaction.

I also really thought Happier by Tal Ben-Shahar was cool because it provided sort of a workbook format of steps for you to take.Tal's is a cool story -- he taught a class at Harvard for the first time with a handful of kids, and it pretty immediately became the most popular Harvard course of all time!

I find all of this pretty amazing. It's not that I have really battled depression through my life, rather I am luckily pretty satisfied with my life and it seems unfair. These books make it clear that YOU can do things to become HAPPIER!

I question whether a severely depressed person could take the time to get through a book and its steps, but it sure beats taking medications. It's fascinating that some of these techniques are in fact as, or more effective than drugs. I implore you to try just one thing and see what happens!

Be sure not to stop taking any medications without first speaking with your physician.

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You might also enjoy another post which includes a video by Tal.

WHAT DO YOU THINK? Tell me in a comment below: what do you do to try to get happier? Does it help? What works best for you?

Take a Seat and Build Up Your Bones!

2011-11-19T16:07:00.001-08:00

Do you know which bone breaks the most in people younger than age 75? The wrist! So, next time you watch a movie, strengthen your wrist muscles, and therefore wrist bones with the following exercises.

In addition to injury prevention, strong wrists can help you firmly shake hands, open tight jars, and improve your softball swing! These exercises may also decrease arthritic joint stiffness.

Try 10 repetitions of each of these exercises today! Work up to 3 sets as you become familiar and stronger!

Tennis Ball Squeezes – squeeze the ball or some modeling clay as hard as possible for 5 seconds and release.

Wrist Curls – while seated, place your forearms on your thighs, with wrists hanging off past your knees, palms down, and lift up a wrench or can of beans and lower it back down slowly. You can flip your hands over to repeat the exercise with palms up to curl toward you.

Chinese Hand Ball Exercises – simply roll the balls around in your hand. In addition to increasing strength and circulation in the wrist, hands, and fingers, this exercise also improves dexterity and is great for relaxation!

Chair Lift – while seated at the edge of your chair, place hands at your sides, palms down on the chair, lean forward slightly, and lift your hips off the chair, lower back down slowly.

Begin cautiously, remember to breath, be sure to check with your doctor before beginning any exercise program, and have fun!

You can "like" the fresh-you FB page for more updates like this!

WHAT DO YOU THINK? Tell me in a comment, have you ever broken a bone? Which bone? How did you brake it?

No-Bake Carrot Cake!

2011-11-18T03:04:00.000-08:00

Per request :) Plus, I gave one of these to a guy on an airplane and he said they were FANTASTIC! ...he also said he hadn't had breakfast, but hey, these could be your breakfast! They are nutritious and filling, and easy to bring with you where ever you go!

No-Bake Carrot Cake
1/3 c almonds
1/3 c walnuts
1/4 c raisins
1/4 c pitted dates
1/2 to 1 tsp cinnamon
1/2 to 1 tsp allspice
1/2 to 1 tsp unsweetened coconut
1 Tbs pineapple juice (I use from canned pineapple in juice)
1/2 tsp coconut oil
1/2 carrot (3-4 baby carrots)

Simply blend all ingredients in a food processor until they stick together like a gooey dough. You can leave a bit CHUNKY to better resemble carrot cake! Then you can put the whole dough ball into a resealable bag and make them into balls without getting gooey hands; one inch diameter works well. We keep refrigerated, though this probably isn't necessary. Freezing works really well too! Enjoy!

You can also try Skinny Mints (chocolate-mint) and PB&J Poppers!

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WHAT DO YOU THINK? Tell me in a comment below: Do you talk to strangers on airplanes? Has anyone ever offered YOU food? Would you eat it?

Save Money and Boost Your Nutrition

2011-11-13T02:51:00.001-08:00

Follow a few simple steps to feel better on your next vacation! Also, you'll have some extra money and calories you can spend on yummy treats! It's all about packing a simple lunch and some snacks.

Pack your favorite nuts, and perhaps Larabars, from home -- nuts won't get squashed or need immediate refrigeration, they're less expensive at your local grocery store, and you'll want to have them as you travel to your destination. These are great foods for the car, airport, and airplane!

When you arrive, head to a grocery store to buy a case of bottled water, a big jar of natural peanut butter, and a couple loaves of whole wheat bread. You'll probably want some plastic sandwich bags too. Then, each morning, make some sandwiches to pack along with plenty of water each day you head out while vacationing, and bring your nuts.

When you're hungry, out on vacation (or anywhere for that matter), our bodies get a natural sense of "I NEED FOOD!" and all sense about the cost, in dollars and cents, as well as nutritionally, goes out the door. Avoid this by following our little plan.

After you and your family have had a healthy sandwich, everyone will be less irritable and hungry, and have more energy! Then, knowing you've saved some money and earned some healthy nutrition points, you can splurge on a yummy treat, or even a meal that you'll really enjoy!

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WHAT DO YOU THINK? Tell me in a comment below: Do you pack snacks for trips? What do you bring?

Spice up Your Morning!

2011-11-02T20:01:00.000-07:00

Here is a quick and delicious option to add protein, fiber, and cayenne pepper to your day first thing! Weight loss helpers!: egg whites are an awesome protein source and protein digestion and metabolism requires extra energy, as in you will burn more calories! Additionally, cayenne pepper has been shown to speed metabolism!

Refreshing Egg Wraps

1/2 c egg whites (Costco has a great, cheap "Egg Beater" alternative)
1 omega-3 rich egg (optional)
1/4 c salsa (experiment with quantities)
1 whole wheat tortilla or whole grain flat bread (optional)

Mix eggs and salsa in a microwaveable bowl. Microwave for 2 minutes. Stir and cook for one more minute. Fill tortilla or flat bread with egg mixture, roll up, and enjoy! Great with a side of fresh fruit! Experiment with the proportions of ingredients and the time in your microwave. It's surprising how much salsa you can add without it being too spicy.

Salsa is a great way to add veggies, cooked tomatoes for lycopene (cancer prevention, especially prostate), and hot peppers for capsaicin (speeds up metabolism and decreases appetite)!

Egg whites are an amazing source of protein; in fact all other protein sources are compared to egg whites to determine their protein biological value (how much can be used in our bodies)!

Also, egg whites and salsa are practically "free" foods, as in quite low-calorie, and nutrient dense!

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WHAT DO YOU THINK? Tell me in a comment below: do you try to avoid eggs because of cholesterol? What foods seem to be good for you one day and bad for you the next?

Wonder what the Weather will be?

2011-10-23T05:52:00.001-07:00

Have you ever wanted to know what the weather might be like for your outdoor sporting event in the future, perhaps in another city? The big football game in a few weeks, or the marathon in a few months!

The following is also a great tool for planning a family vacation! Weather Underground provides a way to easy search weather history through their Trip Planner.

Use the following example to see the weather I might expect for my next marathon in Houston, Texas in January! Play around with it to see what you might expect the weather to be like for your next vacation, or destination marathon!

The report provides the average highs, lows, and chance in terms of a percent, that it will be a "hot", "warm", or "freezing" day, as well as the chance of precipitation. As you will see, there is a great chance that I will have quite perfect running weather for my next marathon in Houston!

You can select a single date, or for a better idea of the time of year, choose a range of dates around your specific date. For example, my race is on January 15, so I choose Jan. 12-18, in order to compile more data. Have fun!

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WHAT DO YOU THINK? TELL ME IN A COMMENT: What location/time of year would you look up? Did you get good news? Change plans?

PB&J Poppers!

2011-10-18T19:53:00.000-07:00

Craving peanut butter? No worries! It's a healthy fat that speeds up your fat-burning and overall metabolism! It's a great source of protein and fiber, as well. Peanuts also provide vitamin E, folate, and magnesium.

Be sure to eat "natural" PB; this is peanut butter with an ingredients list that includes only one or two items: peanuts, and perhaps salt.

PB&J Poppers

GRAB YOUR FOOD CHOPPER and whip some up!

1/2 c peanuts

1/2 c dried fruit (combination of cherries and raisins)

1/4 tsp salt.

Blend together until mixture begins to clump and then shape into balls! Addicting! For more hints about how to make these yummy treats, click here. Here is carrot cake flavor!

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WHAT DO YOU THINK? Tell me in a comment below: do you like some other version of PBJ? Grape or strawberry jelly? Jam? Add dried fruit or nuts inside? Almond butter instead? Perhaps peanut butter and butter (Earth Balance spread) like my oldest daughter?

Dr Oz's Tangy Green Drink

2011-10-16T15:15:00.000-07:00

Here are some benefits of this tangy green drink! You get nearly 40% of the fiber you need each day, half of your iron, vitamins A, and folate (the important vitamin for pregnancy), tons of vitamin C (may help relieve arthritis) and vitamin K (well over daily requirement), 25% of magnesium and riboflavin and it’s a source of coenzyme Q10 (important especially for those on statin drugs).

There is lipoic acid which is important for fat burning capacity, lutein for your eyes, and glutathione an important antioxidant for cancer prevention. Silica helps with skin health and your overall complexion. Green drink also provides some calcium, potassium, zinc, selenium, vitamin E, and all but one of the B vitamins (7 out of 8).

Experiment with making it however is best for you, and you will certainly become more efficient with experience. Soon, you may find you miss it on days that you don’t drink it! I find that when we (my husband and I) are into the habit of making it, we are sick less often and feeling healthier overall.

1 c water

¼ c lemon juice

2 large handfuls spinach

1 small handful fresh parsley

2 apples

1 inch cube fresh ginger, peeled

1 small cucumber

3-4 stalks celery

Combine all ingredients and blend to smoothy-like liquid. Note that blending time may warm drink and will require chilling time in the frig or ice to drink right away! Preparation makes roughly two 32-ounce drinks. Begin your day with a head start on your veggie intake, a good amount of healthy hydration, and a burst of energy from doing something for the good of your own body and well-being! Thanks Dr Oz!

WHAT DO YOU THINK? Tell me in a comment below: Do you watch Dr Oz? What is the best advice he ever gave you? What hints from him have stuck?

Calling All GIRL SCOUT THIN MINT Fans!

2011-10-15T13:57:00.000-07:00

You can feel good giving your kids, these gooey, minty, chocolatey treats before noon! In fact, you’ll be giving them lots of great fiber, B-vitamins, and several key minerals! Free of sugar, butter, shortening, vegetable oil, or any of the many chemicals found in packaged treats!

Skinny-Mints

In a food processor, combine ½ c salted pistachios, ¾ c pitted dates, 1/8 c unsweetened cocoa, 1-2 tsp peppermint extract, and 1 tsp vanilla. Blend until mixture begins to clump, simply shape into balls and enjoy this delight! Yum!

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Read on for more information about these yummy treats! They are similar in texture and consistency, and perhaps even more moist than Larabars. Larabars have a super-SHORT ingredient list and can always be available on the go! There are nearly 20 amazing favors. They are however (only shortcoming) expensive.

Really, for what you get, such nutrient-dense (tons of vitamins, minerals, and fiber, and some "good" fat) product, the price isn't too bad, but looking at an individual bar, it's around a dollar when you "subscribe and save" on amazon.com, around $1.29 at Trader Joe's (cheapest at a store you can walk into), and more than that at any other store that I have seen.

It's fun to use the www.larabar.com website to make your own! Click on any of the flavors to see all ingredients. They list ingredients with pictures, as in cashew cookie: a picture of a cashew and a date. If you have a variety of nuts, plenty of dates, cocoa, some spices, and some different types of dried fruit, you can quickly make a batch of any flavor you choose!

For a consistency that will clump together nicely, you want around 1/2 c nuts (one type or a combination) and 1/2 c or so of dried fruit (such as dates). All ingredients can be blended at once. I small food chopper (like for baby food or chopping onions) works well. I have a Cuisinart 4-cup chopper/grinder that works perfectly! It is also easy to clean -- added bonus! It's small, so I can keep it on my counter, thus using it more than if I had to pull it out every time I wanted to use it!

Blend, blend, blend! As I said above, when you blend it long enough, it will begin to clump together. Now you can put the whole mixture into a sandwich bag, and have fun shaping! Your hands will stay clean (I don't like "food hands")! You can make balls out of the mixture -- it's like playing with play-dough! Then keep them in that bag -- the oils that remain will keep your treats moist -- though they might not have much time to dry out (too yummy!)!

WHAT DO YOU THINK? TELL ME IN A COMMENT BELOW: What flavor does your tummy's imagination want? Maybe I can come up with something you'll enjoy! You can also leave a comment about how your experience went when you tried making these "Larabar Balls". Have a great day!

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2-Minute Friday Night Dinner*

2011-10-13T17:23:00.000-07:00

Celebrate the end of the week with a quick dinner Friday night! *Tonight, while you are surfing FB cook some up brown rice (WHEN you do this the night before, dinner will cook in just a few minutes!)

To prepare dinner in a flash!

Fiesta Mexican Bowl

Combine in large glass bowl:

1 can black beans

1 cup salsa

1 avocado, just cut in half, and squish out of skin with your hands

1 cup frozen corn

2-3 cups brown rice

Some fresh cilantro and lime juice hit the spot!

Optional: add leftover chicken

Stir it all up and pop it in the microwave for a few minutes, and Viola! Dinner is done!

As a SLOW COOKER variation, you can put everything but the avocado in a slow cooker, along with lots of water, in the morning, and end up with a chicken tortilla soup at the end of the day! Top with avocado slices for a different touch!

The unlikely event of leftovers!

If you would like to see more recipes and tips "like" my fresh-you FB page!

WHAT DO YOU THINK? Tell me in a comment below: do you ever "cook" with the microwave? ...besides just warming things up...what do you make?

The painful truth about trainers: Are expensive running shoes a waste of money? | Mail Online

2011-06-02T13:31:00.000-07:00

The painful truth about trainers: Are expensive running shoes a waste of money? | Mail Online

Turkey-Trot!

2010-11-15T17:55:00.000-08:00

On Thanksgiving we’ll be celebrating with loving company and delicious food. Why not add to the fun with an after-dinner family stroll? The combination of exercise and fresh, crisp autumn air will be just what you need! Say goodbye to the overwhelming sleepiness, heartburn, and fullness from a big meal! Then warm up inside with a savory, nutritious piece of pumpkin pie! Next week, learn about just what makes pumpkin such a super-food!

Fiber for Fitness!

2010-11-01T18:18:00.000-07:00

A fit intestine that is! Fiber is not digested, so it cleans up your insides and aids elimination. It can also help you look fit by helping you lose weight. Fiber promotes weight loss in lots of ways! It makes you feel full longer, slows down your intake because you have to chew it, and replaces other foods higher in fat and calories. Fiber is in fruits, vegetables, and whole grains. Check your bread label today: look for “whole wheat” or “whole grain” as the FIRST ingredient and avoid the word “enriched”.

The Magical Fruit!

2010-10-15T18:03:00.000-07:00

Beans, peas, and legumes are some of the most nutritious, inexpensive, and versatile foods you can find! Substitute these savory little nuggets for meat in a meal this week to lower fat, cholesterol, and calories. One cup of beans provides half of what we should each consume daily, as well as plenty of vitamins, minerals, and protein. So it’s no surprise that beans may even prevent colon cancer, heart disease, and type II diabetes!

Simple Meditation Video from Deepak Chopra

2010-06-23T23:54:00.000-07:00

Want to feel amazingly peaceful and achieve all of your lifelong dreams! Watch this quick video and give it a try! Deepak is an awesome teacher, so knowledgeable and peaceful! He has written a multitude of powerful books that apply to everyone's life!

Non-Meat Protein Sources

2010-03-01T15:49:00.000-08:00

Protein has many benefits, ranging from making you feel full and satisfied longer, providing an energy source for endurance athletes, to increasing your metabolism. Proteins are also the building blocks of our bodies and help with repair and immunity. However, the most widely known and consumed sources, beef and chicken, introduce the risk of getting too much saturated fat, cholesterol, hormones, antibiotics, and cancer-causing nitrites. So why not opt for more non-meat protein sources to add to your diet?

Animal Sources – highest quality protein comes from animals

• Dairy: non-fat, or 1% fat cottage cheese, non-fat milk, hormone-free
• Egg whites, free range whole eggs with omega-3
• Fish, all varieties
• Salmon best
• Wild (more healthy nutrients such as omega-3, and fewer bad fats and Mercury), smaller fish better
• Regarding Mercury in tuna, non-albacore is lowest

Higher-Protein Plant Sources – generally high in fiber

• Vegetables: peas, spinach, mushrooms, corn, broccoli, cauliflower, asparagus, potatoes (white and sweet)
• Vegetable protein isolate powder, found in Whole Foods bulk section
• Add to muffins, casseroles, etc
• Beans and lentils, all varieties
• Tofu, unsweetened soy milk
• Nuts and seeds, natural nut/seed butters, all varieties
• Whole grains (bread, cereal, pasta, etc)
• Generally have more protein than enriched varieties
• Barilla Plus pasta, brown rice, oats, barley, spelt, quinoa, wheat germ (add to baking, cereal, yogurt, etc)

Post-Run Sports Nutrition Seminar

2009-09-23T04:01:00.000-07:00

Anyone getting ready for the Akron Marathon this weekend? Meet the Second Sole Striders of the Eastside, Lyndhurst, run with the group, find out how to eat to perform your best, and then replenish with some great food afterward! I'll be giving a quick overview of what every runner should know about what to eat every day, as well as before, during, and especially after a long run!

See EASY recipe in previous post!

Here is a Facebook link to the event!

See you tonight!

The Dr Oz Show!

2009-09-11T04:32:00.000-07:00

Today my mom and I met my brother Michael (living in Philadelphia) in NYC to see the Doctor Oz Show! It was great! What an experience! Tuesdays when he was on Oprah were my favorite episodes! Doctor Oz and I share common ideas about what is most important and effective in leading a healthy lifestyle! It was great to see him in person -- though I didn't get to meet him, he seemed to be just as friendly and personable as he seems on TV! He is such a blessing! It's so cool to have someone so famous and well-liked spreading the world about, in the words of the Oprah Show, "living our best lives"! You can check to see what channel and time Doctor Oz is playing in your area! I was so excited for the show to begin this fall, and now that it's begun I highly recommend it for anyone who wants to have fun becoming healthier!

Refreshing and EASY Tuna Salad Twist!

2009-09-09T06:27:00.000-07:00

Prepare this yummy tuna/Waldorf salad dish you can have ready in minutes! Tastes great alone or as a sandwich in whole grain Multi-Grain FlatOut bread! The red from the apple skins and the bright green celery not only add nutrition to the dish, but add a pretty appearance to the dish! Ok, here are the ingredients!

6 oz can Albacore tuna packed in water
3/4 c plain yogurt
1 T mayonnaise
3/4 c walnuts
1 red apple, chopped
4 celery stalks, chopped
1/4 t black pepper

Simply combine and toss ingredients and enjoy!

What an inspiration!

2009-06-25T07:27:00.000-07:00

Today, my friend Jenny, her kids and mine, all got to meet Bill Rodgers, multiple winner of many marathons, including winning the Boston and NY Marathons four times each between 1975 and 1980, twice breaking the American record with 2:09:55 and then 2:09:27! Bart Yasso is another great runner, and also the world's leader advocate of the sport of running, who has been working for Runner's World for decades, wrote My Life on the Run which has lots of terrific stories of his incredible running experiences! Bill and Bart were both so friendly and inspiring! They helped me to have a great race at the Cleveland Half Marathon!

Just for Moms! Wellness Seminar Series

2009-05-31T08:03:00.001-07:00

Live Your WHOLE Life Healthily

June 30

Overview of nutrition and wellness for you and your family

The Buzz on Breakfast

July 7

Lose weight, increase your energy, and improve grades!

Save Money and Your Health

July 14

Shop, cook, save, and still eat nutritiously!

Tuesday afternoons, 1-3 PM

At Diamond Indoor Sports, 23409 Detroit Rd, Westlake, (440)333-9420

Registration Fee Varies

Class size is limited so sign up NOW at the front desk!

Technology Graditude!

2009-04-26T07:50:00.000-07:00

I just have to say I am totally in awe of all of the wonderful information that is available to each and every one of us today via the world wide web! It is totally amazing! Choose a topic of interest, a fleeting question in your mind, and poof, in a moment you can watch or read information straight from the world-leading researcher in on that topic! Have a favorite author? Hear him speak on www.youtube.com or www.ted.com Then purchase that book from www.amazon.com to be at your door in the next day or so, or request it from your library website and pick it up in a few days, or purchase an online copy and have it there on your screen within minutes! Have a taste for chocolate and peppermint? Have 200 recipes at your fingertips in a flash! All recipes and 101 Cookbooks are great sites for recipes.

TED, by the way is an amazing source that presents new presentations each day from leading professionals in a variety of topics, from art to prosthetics. It's slogan is "ideas worth spreading", and it's potential is astounding!

Reliable sources are extremely abundant!, but make sure you are using websites that are not just trying to sell something. Examples of safe sites are those from the government, colleges and universities, non-profit organizations, and your local library.

Want to be HAPPIER?!

2009-04-20T07:47:00.000-07:00

There is a fantastic book written by Tal Ben-Shahar called Happier. It is based upon his college course that is the most popular one ever at Harvard! A few years ago it began with a small class of five or so students, and now each semester there is a packed auditorium of more than 800 students! The book and the course are about how you can make yourself happier TODAY. There are step-by-step easy steps to bringing happiness into your life right away and forever! Here is a cool video about his course, and therefore his book, which I highly recommend. Also, if you are very interested, there is an online course by him that you may take this summer (there is a tuition fee, along with presumably college credit). Take a look and enjoy!

Click here to read SIX KEYS TO HAPPINESS by Ben Tal-Shahar!

Tasty snack of Greek yogurt!

2009-02-04T09:42:00.000-08:00

The Ultrasimple Diet is one that I am testing out, along with my husband, because it looks so great! That's a post for another day. My husband may not agree about how wonderful the diet is, as it's strict to say the least. There is a preparation week (we're doing that now) and it eliminates various substances, such as sugar and high fructose corn syrup. So yogurt, as healthy as it can be, is pretty much out of the question. But wait! Greek Yogurt! What I lovely ingredients list!: pasteurized skim milk, live active yogurt cultures! Amazing! Even this fat-free version is rich and creamy! Here is a link to the FAGE website, the delicious brand that I enjoyed, so you can check it out for yourself!

So here is the quick recipe:

Greek yogurt (~1c)
handful fresh strawberries, sliced
handful walnuts
1 banana, sliced
sprinkle of allspice

Mix everything up and enjoy a delightful treat!

A special note about cost of Greek yogurt. It's sort of expensive, but large sizes are becoming available and are a better value. Also, you add your own flavorings as above, so this yogurt goes further than usual. Enjoy!

Super website! www.101cookbooks.com

2008-11-30T18:02:00.000-08:00

101cookbooks is certainly my new favorite website! It all began because Heidi Swanson had lots of cookbooks. One day she decided to share what she loves about her 101 cookbooks! The rest is history! This fantastic website provides cookbook reviews, cooking techniques, links to other great food websites, and Heidi's special knack for sharing her insights. By the way, upon finding this gem of a website, I quickly emailed her to thank her for providing such an awesome resource, and she replied with a kind note the very next day!

The best part of this website are the recipes! There are loads of them! Also, they are organized by category, such as desserts, as well as by ingredients. She shares her own recipes, describes many that she loves just the way they are, and alters and/or provides extra notes about others she enjoys. What I really love about her recipes is that she uses primarily WHOLE foods! There are tons of delicious and interesting recipes that I am so excited to try! Heidi is a photographer, and the shots that accompany each recipe really make me excited to experiment!

Mushroom casserole, my first attempt -- was the highlight for the day when I went to the site; it was really easy to make and my 2 year-old and I loved it! I like the idea of baking with cottage cheese, and I will definitely try it in other recipes! A small change was that I used yogurt instead of sour cream which worked well, and made an already healthy dish even more nutritiousness.

I'm going to be returning again and again, but unfussy apple cake and amazing black bean brownies sound very appealing to my sweet tooth at the moment! The cake sounded good, and healthy, and everyone in the house will surely enjoy it. The brownies sound impressive for two reasons. First, Heidi mentions being "someone who comes across hundreds of brownie recipes a year", so I thought, these have to be good! Secondly, it appeals to me to be able to sneak in beans to a delicious dessert! I'll report back after I give them a try!

Just for Moms!

2008-11-10T02:46:00.000-08:00

A Four-Part Nutrition and Wellness Seminar Series

Live Your WHOLE Life Healthily · Nov 19
Overview of nutrition and wellness for you and your family

The Buzz on Breakfast · Dec 3
Lose weight, increase your energy, and improve grades!

Save Money and Your Health · Dec 10
Shop, cook, save, and still eat nutritiously!

Healthy for the Holidays · Dec 17
Eat out and at parties while avoiding holiday weight gain!

Early Bird Registration: $48 by November 14
After November 14: $60

Wednesday nights, 8-9 PM
November 19 through December 17
(Omitting Thanksgiving week)
At Diamond Indoor Sports, 23409 Detroit Rd, Westlake
(440)333-9420

Register at the front desk.

Elimination Communication, Natural Infant Hygiene

2008-08-27T13:18:00.000-07:00

Very funny names for something I'm trying out with my new baby, Carla Mae. It's not infant potty training really, but something along those lines! Embarrassing, but it comes with several pretty great benefits! Your baby, like my little doll, will never have another diaper rash! I could probably count on one hand the times I've had to use diaper cream on her. I use a lot fewer diapers and wipes than I did with my first daughter, with whom I didn't use this technique. In the first 6 weeks, I was already down to only 5 diapers per day. On average, infants usually go through 8-12 diapers per day. Based on that rate, I will save $300 by her first birthday alone. Additionally, the number of diapers per day should continue to decrease. You may find it surprising that today disposable diapers make up a significant portion of all the waste in our land fills! So, if you are interested in helping the environment, then this might be something you'll want to try.

How does it work? Simply place an insert from a children's potty below your baby when you feed him or her. When she goes, make a sound into her ear, such as "pssss". Make it a sound she won't hear otherwise, so that she connects it with what she's doing. Eventually, she will go when she hears you make that sound. She's already done it, and wow! That's really awesome!

I understand now the origins of the name "elimination communication". Imagine an infant responding to a command! I really didn't know if it was actually possible. Amazingly, she holds on until she is on her potty to go! I change very few poopy diapers, and sometimes she has completely dry diapers for hours at a time. It's shocking really that an infant can have such control. I am truly witnessing this and the times when she responds to the sound that I make are, without a doubt, worth all of the effort! Stay tuned for further updates.

Shirts that sense if you need more Gatorade!

2008-06-08T18:07:00.000-07:00

If you're in to high-tech clothing, check out this article from Popular Science about shirts that will soon be available that sense when you need more electrolytes! It would be helpful to athletes, and it will help diabetics. Read more here.

Yummy Oatmeal Combos!

2008-05-20T18:19:00.000-07:00

Looking for a nutritious and satisfying breakfast? One that is a favorite for my 2 year-old daughter, and I certainly enjoy too, is our "oatmeal combo". Begin with Old Fashioned oats. Add dried fruit (such as cranberries or pomegranates) and cook in the microwave. Add mashed banana to oats for lovely sweetness and to moisten. Add flaxseed meal, cinnamon, and any type of nuts*, walnuts are a great choice. If you're feeding young kids, chopping the nuts allows for easier chewing. Fresh or frozen berries are another delicious and nutritious addition. Mix and enjoy! This hearty breakfast is quick and easy and energizes and satisfies until lunch time roles around.

*Note: if your children have risk of a nut (other allergies known, or family history of nut allergy), do not try nuts with them until age 4.

Hearty Oatmeal Combos

½ c Old Fashioned oats
¼ c dried fruit (cranberries or pomegranate are yummy)
1 banana
¼ c flaxseed meal
1 t cinnamon
¼ c nuts (any type, walnuts are most nutritious)
¼ c fresh or frozen berries (any type, blueberries are great!)

Fill a large cereal bowl with oats and dried fruit and cover with water. Cook for 2 minutes in the microwave. On a cutting board, mash a banana and mix into cooked oats. Banana adds a lovely sweetness and moistens the dish. Add flaxseed meal and cinnamon. You can also add some nuts, walnuts are a great choice (chopping for young kids allows for easier chewing*). Fresh or frozen berries are another delicious and nutritious addition. Mix and enjoy! This hearty breakfast is quick and easy and energizes and satisfies until lunch time roles around.

Pot Belly = Dementia!

2008-04-16T11:29:00.000-07:00

In USA Today, there was another interesting nutrition article outlining a report that basically says that belly-fat is no good for your brain! It's already linked to heart disease and diabetes, among other health concerns. The Harvard report stated that having a pot belly in your forties roughly triples your risk of dementia later in life! The best news for those with a belly is that if you do lose weight, it's likely to come off right where it counts, measurably improving your health right away.
Cortisol, the hormone primarily responsible for the "stress response" may be responsible for much of the visceral fat that deposits in your midsection. So in addition to losing weight, reducing stress may have a great impact on reducing the size of your pot belly!