Many people looks to find ways to make it through the holidays without weight gain. Recipes can be modified to make them healthier, but many of us may not bee the cook for a holiday feast. Many of us meet with friends over a meal during the holidays...oftentimes at a restaurant. Let's focus on controlling what we can control.
If you are traveling via plane or train you need to pack a snack or purchase what is available for you on board. My suggestion...pack a snack. You can control your quantity...that means a variety of food groups and GOOD fats. A few suggestions ... all are can be made gluten free:
Pack a peanut butter and jelly, turkey and cheese, or ham and cheese sandwich with a piece of fruit or carrot sticks. (Even better...use homemade peanut butter). Use Whole Grain Bread (Gluten Free or Not). Add greens like spinach or kale to your turkey or ham sandwich.
Pack your own cheese and crackers. Slice cheese and combine with your favorite whole grain crackers. (This can be gluten free or regular crackers...look for LOW sodium crackers here.)
Cut up apples and bring portable peanut butter (many manufacturers have "to go" sizes).
Create a snack mix of nuts and dried fruit. Opt for roasted and unsalted nuts here.
Hummus and vegies is another great option. It is high fiber and you will feel full from healthy foods! (Even better - make your own hummus)
When traveling...drink lots of fluids. Bring an empty water bottle through security and fill it after you have cleared!
Enjoy the holidays. Create memories with family and friends. Make healthy choices ... you want to remember the holidays for the memory...not an expanding waistline.
It takes 30 days to create a habit. Let's start today and take it one day at a time!
Monday, December 1, 2014
Wednesday, January 1, 2014
Homemade Ginger Tea
I am fighting something and decided to begin my homemade experiment with GINGER TEA. I took two inches of ginger (I peeled the ginger and cut it in half lengthwise.) in a medium saucepan filled with 4-6 cups of water.
I brought the contents of the pan to a boil and let it simmer for 20-30 minutes.
I experimented with serving it with and without honey. That would be according to your taste. I did a half teaspoon of honey when I tested it out. The honey did enhance the flavor of the ginger.
A healthy drink...it can be made while you are doing something else around the house. Much more economical than purchasing a box of GINGER tea bags...You could always make a portion ahead of time and refrigerate and microwave when you are ready to for a warm cup of tea.
JUST REMEMBER...add the honey to the warm liquid, if you do add it, do NOT heat the honey as it is known to reduce its medicinal benefits.
I brought the contents of the pan to a boil and let it simmer for 20-30 minutes.
I experimented with serving it with and without honey. That would be according to your taste. I did a half teaspoon of honey when I tested it out. The honey did enhance the flavor of the ginger.
A healthy drink...it can be made while you are doing something else around the house. Much more economical than purchasing a box of GINGER tea bags...You could always make a portion ahead of time and refrigerate and microwave when you are ready to for a warm cup of tea.
JUST REMEMBER...add the honey to the warm liquid, if you do add it, do NOT heat the honey as it is known to reduce its medicinal benefits.
A New Year...A New Idea...
I have decided to do my best to eliminate packaged foods from my diet. I know it cannot be avoided from time to time, but I can eliminate what I can control! One of my favorite blogs to read is 100 Days of Real Food. I have been eliminating processed food from my diet for almost 2 years. When I decided to become Gluten Free for my HEALTH I saw how many items in my pantry I could not use. Over the past 20 months I have rid my cupboards and refrigerator of gluten laden ingredients.
What I have noticed is that WHAT I am purchasing as gluten free alternatives has quite a bit of sugar. This year I am looking to eliminate some of those purchased foods and create them from scratch.
I am a full time high school teacher and a group fitness instructor. I care about my health and the health of my family. My time is limited so the changes I make need to be gradual and become a routine. That will allow them to stick...that will allow them to be accomplished while doing everything that I do.
My first three goals:
Make TEA, NUT BUTTER, and GRANOLA!
Look for recipes and pictures to come!
What I have noticed is that WHAT I am purchasing as gluten free alternatives has quite a bit of sugar. This year I am looking to eliminate some of those purchased foods and create them from scratch.
I am a full time high school teacher and a group fitness instructor. I care about my health and the health of my family. My time is limited so the changes I make need to be gradual and become a routine. That will allow them to stick...that will allow them to be accomplished while doing everything that I do.
My first three goals:
Make TEA, NUT BUTTER, and GRANOLA!
Look for recipes and pictures to come!
Thursday, April 4, 2013
Sharing A Great Quote...Summarizes my Gluten Free YEAR
I went to lunch with a friend last week and saw a quote on the chalkboard of the restaurant: If it CAME from a plant eat it. If it was MADE in a plant don't.
This quote really summarizes my journey over the last year. April 5, 2012 I started my GLUTEN FREE DIET and have found myself having more energy and less reactions to foods.
At first I was unaware of what to do. I was unsure what I could eat. After a year, I can comfortably say that I have a handle on my new diet/lifestyle.
Gluten Free foods are foods that are closer to their natural form. The FEW packaged foods that I do eat have only a handful of ingredients, all of which are easily pronounced.
Over the past year NUMEROUS products have appeared on local supermarket shelves to accommodate people maintaining a GLUTEN FREE diet/lifestyle. Many products are, more likely than not, gluten free but manufactured in facilities where some cross-contamination may occur so they do not label their product "Gluten Free".
Numerous restaurants have Gluten Free options on their menu, or have a separate gluten free menu. Just ask! The kitchen may not be 100% gluten free but the dish can be prepared gluten free for you.
This quote really summarizes my journey over the last year. April 5, 2012 I started my GLUTEN FREE DIET and have found myself having more energy and less reactions to foods.
At first I was unaware of what to do. I was unsure what I could eat. After a year, I can comfortably say that I have a handle on my new diet/lifestyle.
Gluten Free foods are foods that are closer to their natural form. The FEW packaged foods that I do eat have only a handful of ingredients, all of which are easily pronounced.
Over the past year NUMEROUS products have appeared on local supermarket shelves to accommodate people maintaining a GLUTEN FREE diet/lifestyle. Many products are, more likely than not, gluten free but manufactured in facilities where some cross-contamination may occur so they do not label their product "Gluten Free".
Numerous restaurants have Gluten Free options on their menu, or have a separate gluten free menu. Just ask! The kitchen may not be 100% gluten free but the dish can be prepared gluten free for you.
Tuesday, February 12, 2013
Monday Meal Make-Overs - FRUIT BARS
Another Version of a GRANOLA BAR/SNACK BAR
We are all busy and need healthy snacks to fuel our days.
To Make the Fruit Bars you need:
Three medium pieces of fruit (a hard fruit is best as it will hold up in the oven best)
(RED apples work for Valentine's Day...Green for St. Patrick's Day...Peaches, Nectarines, and Apricots in the summer when the fruit is abundant)
2 teaspoons of sugar (or to taste...it is to coat the fruit - can be omitted as I do quite often)
1 to 1.5 cups rolled oats
1/2 cup of brown sugar
1 teaspoon baking powder
1/2 teaspoon cinnamon
1/2 teaspoon nutmeg
1/4 teaspoon salt
1.5 sticks of unsalted (preferable) butter - cold, cut into small wedges
1 egg
1 teaspoon vanilla or almond extract (your preference to match the fruit you use)
(often I am more generous here and reduce the sugar in steps above)
To Start: Preheat the oven to 375 and grease a baking pan
Step 1: Cut fruit into THIN slices and, if you wish, coat with sugar in a small bowl
Step 2: Mix dry ingredients THEN add egg and flavoring
Step 3: Use a fork to add the wedges of butter to the mixture...break them up as much as possible
Step 4: Add 1/2 of the mixture to the pan - press firmly to create a bottom layer
Step 5: Arrange the fruit slices on the bottom layer
Step 6: Add the remaining mixture to the pan...press firmly to create a top layer
Bake for about 30 minutes...or until edges start to turn golden brown.
Cut into pieces of desired size after it cools.
This FRUIT CRISP turned into FRUIT BAR can be made healthy or decadent.
Decadent add ins include:
coconut,chocolate or butterscotch chips,adding jam/jelly to fruit layer, or yogurt raisins
Healthy add ins include:
small size bits of dried fruit in bottom layer, adding sesame seeds, or adding ground flax seeds,
***If you add moist ingredients, increase the amount of oats.
TIME REQUIRED:
30 minutes or so to bake
10 minutes to assemble/clean up
purchasing ingredients/figuring out what "version" to make
We are all busy and need healthy snacks to fuel our days.
To Make the Fruit Bars you need:
Three medium pieces of fruit (a hard fruit is best as it will hold up in the oven best)
(RED apples work for Valentine's Day...Green for St. Patrick's Day...Peaches, Nectarines, and Apricots in the summer when the fruit is abundant)
2 teaspoons of sugar (or to taste...it is to coat the fruit - can be omitted as I do quite often)
1 to 1.5 cups rolled oats
1/2 cup of brown sugar
1 teaspoon baking powder
1/2 teaspoon cinnamon
1/2 teaspoon nutmeg
1/4 teaspoon salt
1.5 sticks of unsalted (preferable) butter - cold, cut into small wedges
1 egg
1 teaspoon vanilla or almond extract (your preference to match the fruit you use)
(often I am more generous here and reduce the sugar in steps above)
To Start: Preheat the oven to 375 and grease a baking pan
Step 1: Cut fruit into THIN slices and, if you wish, coat with sugar in a small bowl
Step 2: Mix dry ingredients THEN add egg and flavoring
Step 3: Use a fork to add the wedges of butter to the mixture...break them up as much as possible
Step 4: Add 1/2 of the mixture to the pan - press firmly to create a bottom layer
Step 5: Arrange the fruit slices on the bottom layer
Step 6: Add the remaining mixture to the pan...press firmly to create a top layer
Bake for about 30 minutes...or until edges start to turn golden brown.
Cut into pieces of desired size after it cools.
This FRUIT CRISP turned into FRUIT BAR can be made healthy or decadent.
Decadent add ins include:
coconut,chocolate or butterscotch chips,adding jam/jelly to fruit layer, or yogurt raisins
Healthy add ins include:
small size bits of dried fruit in bottom layer, adding sesame seeds, or adding ground flax seeds,
***If you add moist ingredients, increase the amount of oats.
TIME REQUIRED:
30 minutes or so to bake
10 minutes to assemble/clean up
purchasing ingredients/figuring out what "version" to make
Thursday, February 7, 2013
Thursday Thoughts - CAFFEINE
February is HEART HEALTH MONTH. We exercise which works our heart muscle. Do we think about what we INGEST and how it effects our heart?
I made a new year's resolution to reduce my daily intake of caffeine. I drink a cup of regular coffee or tea when I awaken and then, at home, drink water or decaffeinated coffee or tea. At work, where caffeine is the only option, I limit myself to a cup when I arrive. I have to admit, on a chilly day I have had a cup to warm myself up! each day I am trying to be smarter about cooking and packing my lunch...on cold days I am trying to pack homemade soup to keep me warm, rather than a cup of coffee!
Caffeine is in many foods and beverages. Not only does chocolate contain caffeine but so too does herbs like guarana, kola nuts, and yerba mate. Many medications also contain caffeine.
The website ENERGYFIEND lists the caffeine content in many beverages.
According to the American Heart Association, studies are being done to determine if there is a link between caffeine consumption and heart disease. Why wait for the results? Attempt to reduce your caffeine consumption ... perhaps some day you will eliminate caffeine, "the world's most popular drug" from your diet entirely!
I made a new year's resolution to reduce my daily intake of caffeine. I drink a cup of regular coffee or tea when I awaken and then, at home, drink water or decaffeinated coffee or tea. At work, where caffeine is the only option, I limit myself to a cup when I arrive. I have to admit, on a chilly day I have had a cup to warm myself up! each day I am trying to be smarter about cooking and packing my lunch...on cold days I am trying to pack homemade soup to keep me warm, rather than a cup of coffee!
Caffeine is in many foods and beverages. Not only does chocolate contain caffeine but so too does herbs like guarana, kola nuts, and yerba mate. Many medications also contain caffeine.
The website ENERGYFIEND lists the caffeine content in many beverages.
According to the American Heart Association, studies are being done to determine if there is a link between caffeine consumption and heart disease. Why wait for the results? Attempt to reduce your caffeine consumption ... perhaps some day you will eliminate caffeine, "the world's most popular drug" from your diet entirely!
Tuesday, February 5, 2013
Monday Meal Make-Over Chocolate Chip Cookies TRANSFORMED INTO GLUTEN FREE
Monday Meal Make-Over the TUESDAY edition...Sorry I was unable to post yesterday. Life got in the way. Rather than miss a week...submitting a tardy recipe.
I have been experimenting with making over dishes to make them GLUTEN FREE and/or VEGETARIAN to meet the needs of my family. My latest experiment worked out well...although it did take a few experimental recipes to get it "right".
I remade the Hershey's Chocolate Chip Cookie recipe on the BACK of the Milk Chocolate Chips package.
RATHER than FLOUR ... I added 1/2 Almond Flour and 1/2 Oat Flour (Bob's Red Mill)
I used ROOM TEMPERATURE Butter and Eggs
I used Almond Flavoring rather than Vanilla
I used 1/4 cup sugar (BOTH white and brown)
I used extra chocolate chips (for moisture)
MY Remake:
2 1/4 c mix of "flours"
1 ts Baking soda
1/2 ts Salt
1 c Butter - softened to ROOM Temperature
1/4 c Granulated sugar
1/4 c Packed light brown sugar
1 ts Almond extract
2 Eggs - ROOM Temperature
12 oz Semi-Sweet Chocolate Chips (or cut up candy bars)
(Hershey's)
Bake at 375 for about 10 minutes
The CLASSIC COOKIE RECIPE can be found here
I have been experimenting with making over dishes to make them GLUTEN FREE and/or VEGETARIAN to meet the needs of my family. My latest experiment worked out well...although it did take a few experimental recipes to get it "right".
I remade the Hershey's Chocolate Chip Cookie recipe on the BACK of the Milk Chocolate Chips package.
RATHER than FLOUR ... I added 1/2 Almond Flour and 1/2 Oat Flour (Bob's Red Mill)
I used ROOM TEMPERATURE Butter and Eggs
I used Almond Flavoring rather than Vanilla
I used 1/4 cup sugar (BOTH white and brown)
I used extra chocolate chips (for moisture)
MY Remake:
2 1/4 c mix of "flours"
1 ts Baking soda
1/2 ts Salt
1 c Butter - softened to ROOM Temperature
1/4 c Granulated sugar
1/4 c Packed light brown sugar
1 ts Almond extract
2 Eggs - ROOM Temperature
12 oz Semi-Sweet Chocolate Chips (or cut up candy bars)
(Hershey's)
Bake at 375 for about 10 minutes
The CLASSIC COOKIE RECIPE can be found here
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