Healthy Express

Water Water Everywhere

2009-05-18T22:59:00.004-04:00

but do I drink it? not so much.

I used to be really good about drinking water. Now, not so much. and I am not sure why I don't. What I am sure of, is that I am going to work on including more water throughout my day. I actually decided that last week. But this week... I am actually doing it.

This weekend in the hotel lobby were 2 large elegant water coolers. Each one filled with different fruit. Each day the fruit changed. and every day I had to taste both coolers. The water was refreshingly cold and had just a hint of cherry or limon. So I have decided that I am borrowing this fabulous idea.

Maybe adding some excitement and diversity will get me back on the water bandwagon. We will see.

Healthy eating!

Small Quick Tip

2009-05-04T22:53:00.002-04:00

For faster meals, chop up your veggies and meat into smaller pieces. They will cook up faster!

and faster is important in our family in the month of May. We sure do alot of running around this month.

Just another quick tip for healthier eating.

Wishing you Health and Happiness!~

Plan to Fail

2009-04-29T22:41:00.007-04:00

Most people don't start out planning to fail.

When you first resolve to eat healthier, you are optimistic that you will succeed. But as time goes on, obstacles pop up. and you either overcome these obstacles, or they become roadblocks to your success.

For me, my biggest obstacle is inconvenience.

I have made an argument that convenience usually leads to some bad choices for me. a bag of chips and a can of soda is no real meal. So I try my best to ward off temptation by planning ahead. It does not have to be overly complicated. I try to make sure I have some backups for the week. An Apple. Icy water. Cut up melons. I keep a small ziploc of couscous and a bag of cream of wheat for real emergencies. The main point is that I plan for these little emergencies.

Failing to plan (for me) is planning to fail. So I do my best to make sure I have a stockpile of healthy options as to not fall into the vending machine temptations.

Every choice you make is a choice towards your goal, or a choice that defeats your goal.

So, what is your biggest challenge in eating healthy?

Color

2009-04-29T22:37:00.003-04:00

I love color!

Color on your plate is visually appetizing.

Color usually equates to lots of yummy vitamins and nutrients.

This week try adding more color to each meal and snack. Add spinach to your turkey sandwich. Toss in some beautiful red peppers to your chicken dish. Add some jazz and pizazz to your dishes.

Pretty simple. It doesn't have to complicated to work.

Back on the Wagon!

2009-04-27T11:03:00.000-04:00

I am back on the blogging wagon. Fortunately, I did not fall off the healthy eating wagon.
Real life just pulled me away from the trusty computer. I am sure you understand.

We have been busy planting our victory garden and herb garden. We have begun an earthworm farm and added to our composting.

On Sundays, we have begun the tradition of "Your Choice Sundays."
In the morning, smoothies. Lunchtime, egg white omelets, and dinner is personal pizzas.
The children (and hubby) were complaining of not having a choice on what they eat.
My solution was Your Choice Sundays. Meals made to order.
Each family member has his/her own bowl they fill with their "order."
Easy for me. Fun for them.

Healthy Eating

Now Is the Time

2008-10-01T21:56:00.000-04:00

to start eating healthier. With this lack of confidence in our economy, rising costs and such we all need to be as healthy as possible. Eating healthy can help keep you from low moods.

When I go grocery shopping, I am as prepared as a soldier into battle. I have a plan of attack and take my task seriously. Good value nutritionally and financially are important to me.

So, what I want to say is that it is a great time to start. A great time to re-evaluate the norm. You can do it!

I was very encouraged in the past few days to hear that so many people are talking about eating healthier.

In fact my neighbor and I take turns cooking and sharing a meal on Wednesdays. Tonight she did all veggies. and it was delicious. She made jasmine rice, field peas with green snap peas. wasabi squash. grilled pineapple with balsamic vinegar dressing. and we all enjoyed it! So the pressure is on me for next week. ack! ;)

Super Snack

2008-09-13T15:09:00.000-04:00

Put 1/4 to 1/2 cup low-fat, vanilla yogurt in a bowl. (we use vanilla soy)
Top with:
- Half of a banana (chopped)
- Half of a peach (chopped)
- 1 to 2 tablespoons ground flaxseed
- Small handful of walnuts

a perfect snack. Protein, Healthy fiber, and essential (and good for you) fat. Very satisfying and delicious. Simple. Healthy. Quick. Affordable. and the kids give it a thumbs up.

Quick Little 411

2008-09-10T20:21:00.001-04:00

We usually do a Bento-esque lunch a few times a week. Now that fall is coming and the temperature is dropping, I have brought out the thermos. It is great for cold lunches like gazpacho (yumm!) ; or for hot soups. We even use it to keep veggie nuggets (tastes like chicken) warm.

but there is a thermos trick!
for cold items, prior to loading with lunch fill up thermos with ice water. then drain and dry. This keeps the metal very cold all day.
For hot items, fill up thermos with really hot water. then drain and dry. Fill up with lunch. Keeps the metal hot.
Try it. It really works well.

My sister says she did not know this tip, so I thought I would pass it along to you.

A Favorite Brown Bag

2008-09-05T17:28:00.001-04:00

One of my very favorite treats is a chicken or turkey sandwich. I love using cranberry sauce for my condiment instead of Mayo or mustard. sometime I add some crunchy spinach, watercress or waterchestnuts. Yummo!

It is good with sliced or diced chicken. and good in a wrap or pita pocket. Try to opt for whole wheat! ;)

Healthy eating! the healthy express way.

My New Trick for An Old Bag

2008-09-02T07:39:00.000-04:00

Simple. and very convenient.

My healthier version of Beanie Weinees.

Vegetarian (no-pork and) beans. with cut up smart dogs http://www.lightlife.com/product_detail.jsp?p=smartdogs. No nitrates. Lower fat. High fiber and nutritional value. My kids eat them room temperature. but of course they can go in the thermos. A two thumbs up lunch.

Lunch Quickie

2008-08-21T21:27:00.000-04:00

Tomorrow:
Egg salad with Nayonnaise. Whole grain crackers. Frozen red grapes.
Carrot juice with apple juice. Whole wheat graham crackers with nut butter and sunflower seeds.

First day of School

2008-08-19T20:53:00.001-04:00

and all is well.

Snack. mix made by 2nd grader with water
Lunch. guac sushi. whole grain tortilla wrapped with guacamole, carrot shreds, diced chicken. rolled and cut to resemble sushi. apple fries. carrot/apple juice.
after school. pluot

Back to School Panic

2008-08-10T16:13:00.000-04:00

This is the time of year that I begin to panic.
What will the kids eat for school lunches and snacks? What will be healthy and easy for dinner?

as if we have not eaten all summer. LOL but still, every year at this time, the anxiety sneaks in.

So, this week I will post my strategies and recipes for back to school dinners. They will feature my no-one-knows-if-or-when-we-will-eat-at-the-same-time dilema. Pete and Repeat menus. Pantry to the rescue. and much more.

So don't change that dial!

Pantry Dilema!

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

Girls, I love my pantry. It is an integral part of my kitchen. and I'll tell you why...
I love to look like I have it all together. although that is pretty far from the truth, you know? but when there is a change in our schedule or unexpected company or one of the kids is going through a growth spurt and goes from eating like a big to more like a teenager; well the pantry is my friend. Everything in the pantry is accessible, easy to fix, inexpensive, and always healthy.

The middle of the summertime is when I use down my pantry and use my "saved" money for fun things like waterpark. Then the end of July, I gradually restock. This is when pantry item coupons and sales are abundant. Plus, with hurricane season right around the corner, I like to have a well-stocked pantry.

Here is the dilema: my well-meaning husband put moth balls in my fully stocked pantry. The odor has penetrated the boxes and plastic wrap and seeped into my pasta, crackers, cereals, and sadly more. Is there any salvaging my groceries?

Thanks.

Omelettes for a Crowd

2008-07-02T17:34:00.000-04:00

I saw this idea on Paula Dean. I've done something similar before. Now I do egg whites and lots of good veggies. But after seeing Food network, I tried this when we had a sleep over and it was big hit. Very little clean up. and fun!
http://www.foodnetwork.com/food/recipes/recipe/0,1977,FOOD_9936_36990,00.html

6 large eggs Salt and freshly ground black pepper
2 to 3 re-sealable plastic freezer bags
Add-Ins (all are optional): Shredded Cheddar Crumbled feta Shredded mozzarella Cooked and crumbled bacon Cooked and crumbled sausage Diced ham Chopped bell peppers Chopped spinach Diced red onion Diced tomatoes Sauteed sliced mushrooms Sliced black olives

In a medium mixing bowl whisk together eggs, salt, pepper and any of the desired add-ins. Divide and pour the egg mixture into re-sealable plastic bags.

Boil a large pot of water and drop in the sealed omelette bags. Simmer the bags for 5 to 8 minutes. Remove bags from the water with tongs and drain them on a paper towel lined plate.
Allow to cool slightly before handling. Open the bags and pour the cooked omelet out onto a plate.

Fresh salad

2008-06-28T12:51:00.001-04:00

I just had to share this delicious salad that I "invented."

Yep. We are living off the land. We really are excited when we eat from our little garden. We had some beautiful heirloom tomatoes that are thriving and a bumper crop of Cucumbers. So we took 4 big ears of corn. 2 tomatoes. and one cuke. Sliced adn Diced. Our dressing was basil, balsamic vinegar, a little splash of oil oil, fresh ground sea salt and black pepper. Threw them in a bowl. Gave them a little stir. and voila! Salad. Very colorful and mighty tasty.

Other variations could be with red onion, peppers, black beans, or whatever else you dream up!

On the road

2008-06-28T11:36:00.001-04:00

Is it possible to eat healthy on the road?

That has been our family's challenge lately. We do well on short all day trips. But eating out for a long time, ack! I start feeling really sluggish. and I do believe that too many Happy Meals make the children quite the opposite (of happy).

So to make everyone's time more enjoyable, I try to limit the amount of sugar when the kids (and we) are trapped in the car for long periods of time.

We also try to schedule some stops to burn up some energy. 15 minutes of jumping rope at a rest area is 15 minutes well spent, I assure you.

I try to pack little snacks that are healthy and boost energy. For long trips I let the kids make their own creations of munchies. I set up a little buffet of nuts, seeds, dried fruit, pretzels, and other munchies. Then each child fills their containers with their own unique and ultimate snack. You know what would happen if I fixed it? "Mom! you know I don't like raisins!" *rolling eyes* <==I recently mastered this art from my 6 year old. she is very talented.

I would love to hear tips from other people about how they try to avoid too much junk while on vacation.

REthink

2008-06-28T11:32:00.000-04:00

Thanks so much for the encouraging feedback! I am glad that you are enjoying the site and getting some ideas.

I wanted to remind our faithful friends and our new acquaintances that the purpose of this blog is not to be extreme ultra 100% top-level healthy. The name should be "healthier" express. I just want to get you think (re-thinking) about the choices you and your family make about food. That is all. and to make that fast, simple, and fun!

Remember when your mama said you are what you eat? that very well may be true.

Happy and healthy eating.

Healthy express

2008-05-29T23:09:00.000-04:00

Couscous! whole grain couscous. fast. good value. I make mine with veggie broth.

There are so many combinations.
The last time I made it was with diced cukes, garbanzo beans, shrimp and green onions. good eating.

You cannot get any more "express" thank with couscous. and I always love a good pantry recipe in my bag of tricks.

Gardening

2008-05-29T10:37:00.000-04:00

The big buzz lately is gardening. My dentist, Real Simple magazine, my mommy friends, all cannot stop talking about gardens. Everyone seems to be trying it this summer.

There is a great article in Real Simple magazine about good gardens for containers. Tomatoes, peppers, herbs. I tend to have good luck with these in containers. My only downfall is that I over "love" and coddle my plants. :b I am trying to ignore them a bit more.

Yummo! Tilapia, budget friendly seafood

2008-05-29T10:30:00.001-04:00

Tilapia was on sale this week for $4/lb. that is a sweet deal. That equalled 4 nice fillets for us.

I pan fried in a non-stick pan. I had a 2 step batter. One with rice milk (adults had a dash of hot sauce) and salted flour and fine cornmeal. Two, with egg whites and panko bread crumbs with dry mustard and fresh ground pepper. This is a very crunchy and flavorful batter.

I made a sauce of drippings with rice milk and pesto. We also had a corn and lentil salad. the kids had brown rice. and fresh sliced tomatoes.

Delicious, super fast, and healthy. Yummo! Good eating.

and with gas staying at $4! my pocketbook enjoyed the price of this meal.

Wishing you healthy eating!

Cash crunch; healthy munch

2008-05-22T13:06:00.000-04:00

I was a poet
and did not know it. (neither did anyone else, for that matter)

This past Monday while carpooling, I was listening to National Public Radio (NPR) wax manifest about the surge in home gardens, specifically organic gardening. People are still wanting to eat healthier and finding ways to do so, even as their food spending is constricted by rising fuel and grocery costs.

What a great solution a small home garden is to our situation! We have planted peppers, cucumbers, and tomatoes. but I am seriously considering adding some lettuces and squash to our little cubicle Eden. We already are fairly successful and enjoy our herb garden.

So what do you think? Is this do-able? We just have some containers, nothing fancy. and I am hoping to spark some veggy interest in the kiddos.

Happy planting. and Healthy eating!

Lunch box

2008-04-22T13:00:00.000-04:00

Sometimes I just go blank when trying to plan the snacks for school. It has to be healthy, edible (as deemed by the kids), and packs well. Sounds easy enough.

So I made a list of snacks that pass both the Mom test and the picky kid taste test.

Veggie sticks sometimes ranch or salsa

fresh fruit cubes or kabobs

Popcorn

pretzels

nuts

trail mix

celery with pb and raisins

soy yogurt with fresh fruit

crackers

graham crackers

dried fruits

tortilla chips with salsa

soup

pickles

hard boiled eggs

apple sauce

Rooty tooty. Still fruity.

2008-04-22T12:52:00.000-04:00

Why are fruits healthy? Good question.

Carotoids in Fruits.

Beta Carotene in Mango, cantaloupe, apricots, papaya, kiwi, pumpkins

good for slowing aging process, reduces risk of cancer, reduces complication associated with diabetes.

Lycopene Watermelon and grapefruit

reduces risk of prostate cancer and heart disease

Flavonoids in Fruits

Anthocyanin, hesperidin, resveratrol, quercetin, tangeritine, phenolic compounds, ellagic acid

limonene

Feeling fruity?

2008-04-22T12:43:00.001-04:00

For some reason, spring fever makes me crave fruit. Why is that?!

Crepes are a great way to serve up some fruit. It is no secret that I love french crepes. I served them at our wedding. I thought I would share with you my healthier version.

Crepes make about 15

1 cup whole wheat pastry flour (I buy in bins from whole foods)

pinch of salt

1 1/4 cups rice milk (or soy)

2 eggs

2 Tablespoons soy margarine, cooled melted

2 Tablespoons margarine

Combine flour, salt, and milk in a large bowl. Beat until smooth. Beat the eggs in a small bowl and stir in teh melted margarine. Add to the flour and milk mixturee and beat until smooth. Refrigerate for an hour and beat again.

Place a small nonstick skillet over medium heat. When pan is hot, add 1/2 teaspoon of magarine. Put the 1 Tablespoon of batter into the skillet and swirl it around to form a thin layer. Pour out the excess.

When batter is dry looking (about 1 minute), flip and cook about 15 seconds.

Crepes can then be filled with fruit or jam. Enjoy!

Happy Earth day!

2008-04-22T11:51:00.000-04:00

I hope you are enjoying Earth day today.

Yesterday I read an article about how the crazy gas prices were affecting families. One income families are cutting back on their food dollars. At first I thought that sounded like a good place to cut back. But the article reported that people are cutting back from more healthy to junk food and foregoing organic choices altogether. That does not sound like a good long-term choice to me.

Eating healthy can be less expensive.
Here is how to cut food costs the Healthy Express way:

Drink water. Cheaper and better for you.
Refill your water jugs with filtered water. Prices on individual bottled water are predicted to rise even further. Also, it is earth-friendlier to reduce your packaging consumption. and cheaper too!
Buy organic when possible. Being healthy saves on medicine, doctors bills, etc. Being healthy also gives you more energy and makes you more productive. You cannot put a price on good health.
An apple is cheaper than a bag of chips. and a better choice for you.
Plant an organic garden. Vegetables and herbs are great gardens to plant. Share your crop with a neighbor. Or plan your garden with a friend to have a good variety between the two of your gardens. Also, gardening is a good way to get your children to eat their veggies.
Be careful in planning your meals. Try to limit wasted food or overbuying.
Avoid convenience boxed foods. They are usually high in sodium, low in nutritional value, and more expensive.
Brown bag it more often. another healthier and less expensive option. You may have even time to take a brisk walk outdoors during your lunch break.

Healthy eating! Make those calories count! and make your pennies count too!~

Good health, ole! (that's Spanish, y'all)

2008-04-09T13:24:00.000-04:00

I love Mexican and Tex Mex. LOVE it!

So I thought, what can I make tonight that is quick and healthy? This is a daily pondering.

and this was my answer...

carne asada with saffron rice. black beans. Yummy!

I also made some queso sauce. not the healthiest. but I took shredded some cheese. Melted it with some milk and a tablespoon of salsa. Chopped some artichokes and a little leftover spinach. Then threw the queso over some steamed cauliflower. Not super healthy, but healthier.

Viva la vida healthy.

Today's thought

2008-04-08T07:12:00.000-04:00

Your stomach shouldn't be a waist basket. ~Author Unknown

This quote has me thinking.

As a mom, I am the worst about nibbling while I prepare our meal and then finishing the children's leftovers so not to be wasteful. Lots of extra calories. I need to stop doing that and be more mindful what I put in my body.

Healthy eating

Grateful

2008-04-07T08:23:00.000-04:00

I am so thankful to all of our visitors. We have folks from all over the globe visiting us. I find that a little crazy, but so grateful to have you join us.

So thanks for popping by.

On the menu here for today, scallop salad on a bed of spinach, melon soup.

Tightening

2008-04-06T09:14:00.000-04:00

my pursestrings and my waistband. Can you do both at the same time?
The answer is "yes!"

I have been buying lots of convenience foods because my kitchen was out of commission for a couple of weeks. and my wallet was squealing. I cannot believe how much more my grocery bill was. This was just the motivation that I needed to re-examine what I am eating. and hopefully make better, healthier choices. making my calories count. and making my pennies count too.

It does not take a lot of money to eat healthy.

Day 8 there's a way

2008-03-24T19:53:00.000-04:00

If there is a will, there's a way.

Today we are going to address how you cook your food.

The healthiest way to eat fresh food is raw. But that is not for everyone.

Other healthy ways to cook is broiling, steaming, blanching, and grilling. I also like using my non-stick fry pan to cut my oil usage. It comes in mighty handy.

Lucky for me all of these ways of cooking are pretty simple and straight forward. and quick. It puts the "express" in healthy express. Also you can actually taste the food. Delicious!

So give it a try. Good and healthy eating to you.

Day 7 Lucky

2008-03-12T13:26:00.000-04:00

When I made the decision to be healthier, I also decided that I was not going to suffer either.

There are plenty of really delicious and tasty food that is healthy. No cardboard-tasting stuff for me. So I went on a mission and talked to other like-minded ladies, and have come up with some fairly tasty options. I still try something new every now and then. but if it does not pass the test, I am on to the next food adventure.

Healthy eating can be tasty. Get out there and find out for yourself.

Day 6

2008-03-09T18:30:00.000-04:00

Eating healthy is in season. so, day 6. How is it feeling? any different?

Today we are going to talk about seasonal eating. Many restaurants do seasonal menus featuring foods that are at their peak. This is when these fruits and veggies are at their tastiest. and often less expensive. These foods tend to be grown naturally because this is how nature intended.

Winter is the time for root vegetables, citrus fruits, leeks, and kale.

So healthy eating to you. Keep up the good work. and thanks for coming by to visit

Day 5

2008-03-08T21:23:00.000-05:00

Halfway there for the first 10! Woo hoo! Give me a big high five! Do the happy dance.

Today let's get moving. Try to increase your daily movement. Dance. Walk. Take the stairs. Chase the husband. Whatever works. 15 more minutes than usual. Get your heart rate up.

Don't forget to stay hydrated.

You can do it. Only 5 more days.

Here's to a healthier you.

Day 4

2008-03-07T07:13:00.000-05:00

4 First, big congratulations for making it to day 4. It is always taking those first steps of a new habit that are the hardest. So, give yourself a big pat on the back.

Today I want you to find an accountability partner. Tell someone that you are trying to eat healthier. Or start a journal. This will hopefully help keep you on track. During the last bit of your first 10 days, you will want to slip back into your old habit. Don't. But when temptation hits, think about what triggered this yearning. How were you feeling when this happened? Share this with your partner.

Yesterday, my friend came over to visit. I can always count on her to bring me a Coke. Because she is a thoughtful person. but because she knows that I am trying to cut out pop, she did not bring me one. Thanks, girlfriend, for helping me keep it on track.

Healthier eating!

Day 3 to healthier lifestyle

2008-03-06T08:15:00.000-05:00

2 down. How are you feeling? Keep up the good work.

Day #3. Let it go. If you have something unhealthy, just let it go and get back on track. Don't beat yourself up. Healthier eating is not all or nothing. It is a process. No guilt. Ok?

So I was remembering when I was in college and recipes were basically, well, basic. Ketchup was a main ingredient in most of my dishes. Well, back then I did not love vegatables so much. But I wanted to eat more veggies. So I came up with some sauces and dips that worked for me.

My favorite sauce is like a fake hollandaise sauce. Sour cream, a tad of yellow mustard, and lemon juice. The mustard is really for color. Nowadays I use soy sour cream. but I still pull this veggie trick out every once in a while.

Other good dips are salsa, hummus, guac. Yummy.

Wishing you healthier eating!

Old habits die hard

2008-03-04T06:17:00.000-05:00

True? Research says that it takes 21 days to turn a bad habit around.

So day 1, how are we doing? Only 9 more days for the first part of our 21 day challenge. You can do it.

Day 1. Drink more water. Drink less sodas. Ultimately eliminate sodas.

Day 2. Today work on adding more color to your diet. Bright green and orange veggies. Eliminate white. Refined sugar, white flour, etc. The more color, the more nutrients and vitamins. Sounds delicious?

So give me 10 days of healthy eating. Just 10 little days. You can do it.

Ten for 21

2008-03-03T14:04:00.002-05:00

Can you give me ten days? How about 21?

Give me ten days of healthy eating. You will see how easy it is. We can do it together. Then take a day off. and give me eleven more for a total of 21 days.

You can change a bad habit in 21 days.

So decide on your strategy. More water. No sodas. No junk. Just 10 little days. Can you do it? Are you in?

2008-03-03T14:04:00.001-05:00

Honey: Nature's sweet talker

2008-02-18T08:35:00.000-05:00

We love honey. Especially this time of year.

Health Benefits
Research has shown that unlike most other sweeteners, honey contains small amounts of a wide array of vitamins, minerals and amino acids as well as antioxidants. Honey's composition also makes it an effective antimicrobial agent. Research continues into the use of honey for treating minor burns and scrapes and for aiding the treatment of sore throats and other bacterial infections. Honey is also a great pre-workout energy source, aiding an athlete's endurance and helping the athlete's muscles recuperate following a race or workout. Using local honey can help avoid seasonal allergies.

Store your honey at room temperature (not in the fridge).

Honey is not recommended for infants under age 1.

Source: Honey board

Easy as 1, 2, 3

2008-02-11T07:10:00.000-05:00

A good way to get the kids on board with healthy eating is to get them involved.

For snacks, I bring out a variety of snacks for a trail mix party. Seeds, oat bran sticks, pretzels, raisens, nuts, cereal, dried fruit. Then I ask my 6 year old to count out 100 of each item and put in a container for the week. She has so much fun assembling the mix that she hardly notices that I also threw in an educational manipulative. My three year old does mix with counts of 20.

Just as easy as 1, 2, 3!

Healthy eating.

Shrove Tuesday

2008-02-05T07:29:00.000-05:00

All I can think about today is pancakes! I thought I would pop in and give some quick ways to make pancakes healthier.

Truthfully, pancakes are not your healthiest option. but if you eat them every once in a while, here are some ways to be healthier.

Skip or less syrup
top with fruit or unsweetened applesauce
Add buckwheat to batter (Fibersure if you have a high fiber diet)
Cook in non stick pan with less oil
Use a Whole grain batter

Healthy eating!

TV cooking

2008-02-04T10:40:00.000-05:00

Yesterday I caught a couple of glimpses at the Food Network. Barefoot Contessa, Robin Miller, and more. Mmmm. I love this channel. Ida had some delicious pea soup. but I am saving all green recipes and ideas for March. Robin Miller had a wonderful pesto sole (fish) recipe. But Ida's carrot pineapple cake was really calling me. So here is the link http://www.foodnetwork.com/food/recipes/recipe/0,1977,FOOD_9936_104822,00.html No butter. and I would skip (or substitute) the frosting.

I challenge you to try a new recipe that is healthier for you. Maybe you will find inspiration in a cookbook or on tv.

Healthy eating.

Eat this.

2008-02-03T21:08:00.000-05:00

Healthy choices. Healthier eating. that is what I want for 2008. Maybe you do too.

Superbowl parties are always a challenge because I LOVE good food.
So let's talk what to avoid first:
chicken wings
unlimited soda refills
pizza
fried cheese

Good options:
salsa
hummus
veggies
water
Becks light beer
white wine
Ice water
pretzels
pita chips
sweet potato fries
bean salad

Try to drink water in between snack trips.
Eat a little something before going. Don't begin partying hungry.
Moderation is the key.

Good luck.
and GO Giants!

Egg white omelet

2008-01-29T08:18:00.000-05:00

My favorite protein yummy!

Egg White Omelet
4 egg whites
a handful of fresh spinach and a couple of mushrooms
spike
Olive oil

very light olive oil in your pan (non stick is great too). wilt spinach and saute mushrooms a couple of minutes. Pour in egg whites. season with Spike. I think Eggs taste best on a low/medium temperature. Serves 1.

Be careful on your olive oil because this is where you can add too many extra calories by accident. Eggs are easy, delicious, good source of protein, cheap, readily available.

I recommend free range eggs, fresh if available. They taste delicious!

More smoothie goodness

2008-01-29T07:58:00.000-05:00

Davey's smoothie
one cup OJ, 3 big slices frozen mango, 1/4 cup guava. blend. yummmy. optional honey, wheat germ, ground flax seed.

Meemee's smoothie
one cup rice milk, 2 tablespoons almond butter (or PB), 1/2 frozen banana. blend

Sudie's smoothie
one half cup oj, one half cup soy yogurt, frozen blue berries, pineapple, mango, guava. I add ground flax seed, honey and wheat germ. (I use the salad bar for this recipe)

Happy and delicious health to you. Cheers.

Smoothies

2008-01-25T22:24:00.000-05:00

Yummo! as Rachel Ray would say. so easy. I like to use my immersion blender for this. Less mess to clean up. Easy Peasy. a great kid-pleaser, too.

Bananas are good thickeners for these especially if you are trying to go dairy-free.
But here is a good recipe that we like.

Mango Yogurt Smoothie
about 1 cup ripened mango, peeled and cut up
about 1 cup vanilla soy yogurt
crushed ice or frozen bananas. Blend., Enjoy!

It is full of vitamins and delicious. I add ground flax seed to mine.

Organic

2008-01-22T07:19:00.000-05:00

What does that mean exactly?

You always hear, "read the labels." but sometime I wonder if I know what I am reading.

Here is a brief explanation about the differences in "organic" labeling:

~ 100% organic: only organically processed, except for salt and water
~ organic: contains at least 96% organic ingredients
~ made with organic ingredients: contains at least 70% organic ingredients
~ "natural" does NOT mean organic. There is no requirement for natural products

Source: US Department of Agriculture

Organic means food processed without artificial hormones, pesticides, or fertilizers by farmers using renewable resources to enhance the environment. That production emphasizes the use of renewable resources and teh conservation of water and soil with distinct concern for enhancing the ecological balance of natural systems.

Start small. Think big.

2008-01-18T08:27:00.001-05:00

This is a good approach to changing to a healthier lifestyle.

How about starting today, adding one more glass of water to your day?

You can add a slice of orange or lemon for a "twist."

The trouble with Bananas

2008-01-16T08:40:00.000-05:00

As Gilda Radners said, "it's always something!"

Our beloved banana does have a major drawback to work with, it turns brown after a while. Not looking super appealing. So you need to keep that in mind when planning meals or snacks. I do not like to include bananas in my fruit salad for this very reason.

All things considered, this is a relatively minor inconvenience. Instead of recipes, I am just going to list a couple of banana tips today.

Tip #1 overly ripened bananas are great for banana bread. You can use right away, or remove from peel and freeze.

Tip #2 Bananas are great thickeners for cold drinks. Peel and slice bananas into coins. Fast freeze for later use in smoothies. Our favorite smoothie has frozen bananas, peanut butter and apple juice. Yummy! Seriously yummy!

Tip #3 Bananas can be cut in many interesting ways with the peel on. Now I am not tryign to get you to fashion a banana into a bust of Lincoln or anything. But kids and adults like interesting diagonal cuts. This also makes these small bite-sized snacks easier to pick up.

Tip #4 Dip it! Some kids (and my husband) cannot resist a good dip. One of my wee ones will eat just about anything if she can dip it into something. Little pieces are great for dipping. or you can skewer with some other fruit for a shish kabab which is Latin for "fruit salad in disguise." After the dip, there is nothing better than double dipping. Have seeds or chopped nuts for a final delicious dip. I mix wheat germ in with my chopped nuts for an extra healthy coating.

Tip #5 Stick up! Peel and cut banana in half. Put on a pop stick (like a corn dog). Freeze. Great summer snack.

So what is your favorite banana tip?

Thanks for stopping by and visiting us today.
Healthy eating!

Banananana

2008-01-15T08:02:00.000-05:00

Bananas are one of those big bang for your buck kinda snacks. There is so much you can make with a banana. and of course, they are delicious just straight up. They are inexpensive, readily available all year long, and full of good nutrients including a good source of potassium.

This is one of those things that I strongly encourage you to buy organic. It is my opinion that there are some produce that it really doesn't make a huge difference between organic and convention. But bananas do make a difference. Conventional bananas are gassed with very dangerous chemicals to kill insects and to ripen them. ack!

My current favorite banana snack is so easy and my children think they are enjoying a decandent treat. It is a recipe inspired by Elvis himself.

Elvis's Baked Banana Surprise
Take a medium organic firm banana. (the star of our show)
Peel down leaving the peel attached. Take a knife and make a shallow cut for the peanut butter down the length of the banana.
Take up to 2 tablespoons of ground peanut butter (or almond butter) and fill in the semi-slice.
Sprinkle a couple of chocolate or carob chips and a few marshmellows.
Replace peeled back peel.
Wrap banana with peel in aluminum foil.
Bake at 350 degrees for 10 to 15 minutes. You can use a toaster oven.

Let cool and remove banana treat from peel.
Eat and enjoy. It is like a banana split. It is really delicious and goey. mmmm. and did I mention that it is a healthy snack? We sprinkle some wheat germ on ours too.

What is your favorite healthy banana recipe?

Healthy eating.

Take it, if you can get it

2008-01-13T21:25:00.000-05:00

Take all the support and help you can get. It may be the difference in staying on the healthy wagon, or falling off and ending up in the MickeyD's drive through.

There are some conveniences available. I'll admit that there are times that I take full advantage, cost be damned. These conveniences are pretty straight forward.

First, in the produce section they will have pre-cut veggies or fruit. I am all for this. Depending on our schedules, its cost is small compared to the benefit of staying on track (and keeping my sanity).

The second trick I use is the salad bar. I will just do "goodies." For instance, I gather chopped red onion, sliced black olives, sliced mushrooms and diced green peppers for a yummy and nutritious egg white omelet. Sometimes these smaller quantities are a perfect solution for my week's plan. Overall it can be less expensive and less wasteful. (and I use fresher ingredients, as well.) I love to get sprouts, fruits, and other goodies.

I say when it comes to convenience and ease, take the help, if you can get it.

Healthy eating!

Fruits

2008-01-10T13:27:00.000-05:00

If you are quietly (and covertly) trying to change your family's eating habits, a great place to start is in the fruit aisle. Fruit is nature's candy. Who doesn't love fruit!

Top Ten Fruits (per my internet research)
#1 Apple
Banana
Orange
Strawberries
Grapes
Pineapple
Watermelon
Peaches
Cantaloupe
Cherries

This week try to introduce (or re-introduce) some fruit to your diet.
Organic is best. No preservatives or genetic modifications.
Whole fruit is best. Frozen is better. Canned fruit is good. Fruit from a box, not the best.
Fruit in season and grown locally is not only environmentally friendlier, but healthier too.

I will try to come up with some Fruity snacks or small meals this week.

Healthy eating!

Let's get started!

2008-01-10T12:52:00.000-05:00

Many people have expressed an interest in eating healthier. But the information out there is overwhelming, to say the least.

I thought I would start this little blog to share some healthier alternatives for little meals and snacks. These recipes and ideas have to be simple, ingredients readily available, and fast! sound easy enough?

We worry that our children are at the biggest risk of not eating healthy. Food provides the building blocks for a strong and healthy body. Food affects their energy levels, their moods, and their ability to fight off illness. As parents, we want them to have it all; balance, wisdom, health, energy, self-esteem, strength.

It is important, in my opinion, to start eating healthy as young as possible. We want to train their palates to crave a variety of fresh and healthy foods.
Additionally, we want a good and balanced attitude toward food. What a great gift to give to your children!

So here's the plan. I will share some recipes. These ideas and recipes will only be ones that my family has tested and given a thumbs up. I will also try to provide some tips and strategies to overcome the most common obstacles that keep us from eating as healthy as we would like.

No guilt. No judgements. No pressure. Just us, trying to give ourselves and our families a healthier life through good food.

Wishing you all healthy eating!