Confessions of a Healthy Eater

      There are so many articles, infomercials, personalities, and schemes about dieting and exercising, it honestly drives me bonkers.  There is no magic pill, special exercise equipment, or overnight solution to lose weight.  To me, some of the most ridiculous diet solutions include the "gluten free" diet, sprinkling something on your food to curb hunger, leaving out vital food groups like carbohydrates, and drinking shakes rather than eating food. Staying on topic, exercise gimmicks are just as foolish in my opinion, and vibrating belts do not make you skinny.  Being a healthy weight, and having the right amount of body fat is a lifestyle, and requires nothing more than choosing the right foods, and being active in some way.
      I will start with my healthy food theories, because, quite honestly, you cannot be healthy if you eat fast food and chips on a regular basis.  Eating involves colors, textures, flavors, and varieties from all of the important food groups to ensure you get the proper nutrients, vitamins, and minerals.  I believe that one of the best ways to provide yourself with a healthy diet, is to stick to whole foods as much as possible.   My definition of "whole foods" is an edible product that is not altered dramatically on its travel from nature to the supermarket.  Whole foods in my world include: produce, fish, meat, brown rice, whole wheat flour, oats, honey, milk, eggs, and cheese.  I do the best I can to keep my diet as close to whole food choices as I can, however, this is a modern world of convenience, and one must change with the times.
       If I did not eat some packaged products, I would not be realistic with the way of today's fast pace world.  There are of course foods I eat from the other aisles in my grocery store, and I will share with you how I decide that the food fits into a healthy diet.  First I try to purchase food items with as few ingredients as possible, and I prefer to recognize and understand what each ingredient means.  I buy cold cereals for a breakfast choice, and most of them contain between four and eight foods or additives on the ingredient list.  Similarly, my peanut butter contains two ingredients, like my yogurt and rice cakes, and the crackers I buy have three foods in them.  Getting familiar with ingredients helps tremendously, so that I am not ruling out a product without knowing all the information.  For instance, ascorbic acid is simply vitamin C, so when I see it in applesauce, it does not deter me from buying a particular brand.
      Also, the first ingredient should be a whole grain, fruit, vegetable, fish, or meat.  This is an important rule, and I find it most useful in the packaged bread aisle.  There are not many brand choices where bread contains very few ingredients today, so I at least make sure that the first ingredient is a sound choice.  Whole wheat flour is the best choice as the first ingredient.  This rule also works well when choosing granola bars or cereal bars, crackers, and canned goods.
      It would be nice if food alone could keep us healthy, fit, and toned, but in truth, humans need to stay active and flexible in order to maintain a healthy life.  Lucky for me, I love to get moving, but I do understand that this can be difficult, even I can feel lazy at times.  In general, I am a motivated exerciser, and I have developed certain theories over time, which I think help me stay focused, and active.
      Most importantly, one needs to like the exercise in order to stick with it.  Running is not for everyone, in the same way that not everyone wants to learn downward facing dog.  Finding out what your love is can take time, but simple trial and error works well here.  If using this approach, do not spend 500 dollars on the newest workout infomercial guru only to find out you hate that particular exercise.  Personally, I love kickboxing, Pilates, yoga, total body weightlifting, and circuit training; I hate running, the treadmill, dancing, and plyometrics.  It is difficult to get motivated when you do not like the task at hand.  Every person is different, and for some, it might take a little "thinking outside the box" to figure out your workout personality.
      The burst of energy that comes after or during a loved exercise or activity is like being on a natural high.  On days when I am not motivated, it helps enormously if I think of that feeling.  It seems to at least get me started, and once you start, it is likely you will continue.  Another tip that benefits me is to do something everyday.  By this, I mean that if I do not have time, or I am not in the mood, I still make sure to fit in some level of activity for a specified time.  Examples are doing a quick 10 minute workout session, or taking my dog for a long walk.  I do this because it keeps me on track.  For me, completely skipping a day makes it easier to have an excuse for the next day.
      My next tip is somewhat corny, but I find it useful so I will tell the world.  While exercising, I focus on one part of my body that I love.  Many people look in the mirror and stare at some aspect of thyself that is not perfect, and I find that to be demeaning, contradictory to healthy living, and unproductive.  Instead, I find something I like, whatever it may be, and I concentrate on it during my workout.  For example, I like my calves, so if I am doing squats, I watch my calves in the mirror as I complete the exercise.  Doing this makes me feel confident, empowered, and happy, which is the ultimate goal!
      Being healthy is about choices, knowledge, movement, and lifestyle.  Listening to the newest fad will let you down, and decrease your motivation. In any event, it is not a long term solution; you cannot sprinkle a magic solution on your food forever.  In order to be fit, one needs to make smart food choices, and get involved with daily activity.  I am a believer in whole foods, nutritious ingredients, and physical exercise to stay healthy and maintain a healthy life.

"Toy Recycling"

From the time my daughter was a baby, I have been doing something my mother-in-law calls "Toy Recycling."  It was easier to do when she was months old, but I still use this tactic to some degree.  "Toy Recycling" is a great way to decrease boredom, increase brain activity, and save money.  I takes some effort, but not much, and really keeps my daughter engaged.

When my baby was about four months to twelve months old, I kept some of her toys in a closet.  Every month or so, I would take the toys in her closet out for her to use, and put some play things she had out away.  Bringing "new" toys into her world every month was exciting to her, and she gained a new interest in old things.  Also, being at a slightly different developmental level each time she played with one of her toys, she used them differently, and therefore formed new thoughts and skills.

At about a year old, my daughter started to ask for certain toys or activities, and I felt it was inconsiderate to put her toys away at an older age.  Also, at this point, she had too many toys to even keep track of, and hiding some seemed like more trouble than it was worth.  Rather than hiding toys, I rotate them around the house.  I change the location of her toys, books, and dolls.  For example, my daughter has a doll house.  Sometimes the doll house is in my bedroom, and sometimes it is located in my toddler's playroom.  There are also spots for her books in our living room, my daughter's playroom, and her bedroom.  Every so often, I grab a few, and rotate them to different bookshelves in the house.

I find that "Toy Recycling" keeps her interested in her play things and books, and gets her to think of new ways to play with the same toys.  For example, when I brought the doll house upstairs, it made my toddler use rooms of her doll house that she was not interested in before. Not to mention, keeping a toddler interested in the toys she has, means buying less toys.  Since holidays and birthdays only come twice a year, stretching toy enthusiasm definitely helps save money.  Spending a little time each month rotating toys is worth the rewards!

Four Ingredient Chicken

Chicken is the staple in everyone's freezer, and even kitchen novices know at least one chicken recipe.  It is a dinner go-to for almost everyone.  This is one of my favorite go-to recipes.  It literally takes fifteen minutes from start to finish, and that is being generous.  Everyone I have served it to comments on how delicious it is, I even served it to a very picky three year old!  Best of all, anyone can do it; no culinary degree needed.

Just a side note, I started out using Mccormick Montreal Chicken spice, which is still my absolute favorite.  However, I also use lemon pepper, an italian medley of my own, and plain old salt and pepper!

Ingredients:

4 thinly sliced chicken breast cutlets

Mccormick Montreal Chicken spice

1 Tbls of olive oil

1 Tbls of butter (I use either "Best of Life" or "Smart Balance")

What to do:

Lie the chicken on a cutting board.  Using a fork, pierce the chicken all over on one side, then flip it, and pierce it all over the other side.  Season both sides generously with Montreal seasoning.

In a skillet that has a cover, heat the oil and butter over medium high heat.  Once the pan is hot, add the chicken.  Let the chicken brown on one side, about one to two minutes.  Turn the chicken over, and sear the other side.  Turn the stove to low heat, and cover the skillet.  Cook chicken for four minutes, then turn the chicken over.  Cook for an additional four minutes covered.  Plate the chicken, and pour the pan sauce over it

How To Exercise With Your Baby

It has been said over and over, you should exercise while your baby naps. Sometimes that just does not work, so after spending some frustrating thirty minute sessions with my workout DVD’s, I came up with this list of exercises you CAN do with your baby. I have tested them all myself, and they work. I get my exercise, and my daughter absolutely loves all of these activities!

Cardio:

Put your baby in the stroller and go for a walk or a run. If you are feeling really ambitious, put your baby in an infant carrier and you have added weight.

Put on your favorite song playlist, and dance with your baby. Make sure you have enough songs to last at least thirty minutes.

Toning:

My favorite-push ups! Lie your baby down on his/her back. Get into push up position, either on your knees, or all the way up on your toes. Your baby should be directly beneath you. Bend your elbows and bring your body down towards your baby. Each time you go down toward the floor, kiss one side of your baby’s cheek!

Weighted crunches-Lie down on your back with your knees bent; hold your baby on your chest. Lift up halfway, abs tight, and your arms outreached and holding your baby’s waist. Bring your baby side to side; having his/her feet lightly touch the floor.

Lower Abs-Lie flat on your back, legs together, and knees bent. Place your baby's stomach on your legs, directly below your knees. Hold on to your baby; I like to hold my daughter's hands. Bring your knees in towards your chest, then lower back down without touching the floor.

Arm workout-Lie flat on your back with your knees bent and your lower back touching the floor. Hold your baby with bent arms right at your chest. Extend your arms straight up lifting your baby into the air directly above your chest, and then slowly bring your baby back down.

Choose one of the cardio sessions from above. Then, do each move 10-12 times, 2 sets each. If you do not have time to complete all of the moves at once, space them out throughout your day. Make sure you can do each move on your own before you try it with your baby!

Getting Your Toddler Involved in the Kitchen

I love the kitchen and everything it stands for; housing, cooking, and eating food!  I love creating and tasting dishes, and most definitely consider myself an amateur chef, and full fledged foodie.  Having my daughter help me in the kitchen is pure joy for me, and from my observations, she feels the same way.  Getting her involved has far more benefits than the opposite, and the experience is helpful to both of us.

There are many ways I include my daughter when I am in the cookery.  At about 10 months old, I created a drawer just for her.  I use a bottom pull out drawer, and stock it with items that are safe.  Some tools that I put in my daughter's drawer are spatulas, whisks, bowls, plastic cups, plastic food storage containers, plastic jars, and wooden spoons.  When I am in the cook's room, my daughter can open her drawer and play with items she sees me use.  It work fantastically for us.

Besides having her own kitchen accessories, my daughter also helps me cook.  It may seems like a 19 month old is not capable of doing "real" things in the kitchen, but I find the contrary to be true.  She is able to carry light items from the pantry, pour with assistance, and help mix.  She can also press down on batters that need to be in a pan, and place toppings on foods like pizza.  She is also a very good taste tester!

When we need to set the table, I have my daughter put napkins out, as well as spoons.  If I am using paper products, she is able to put those out as well.  Again, my tot is able to carry some items to the table if they are safe and light.  For instance, she can take the plastic ketchup bottle out of the refrigerator and bring it to the dining table.

Cleaning up is fun for my little one also, and I am taking advantage while I still can!  My daughter loves to wipe her highchair, the table, and the floor with a paper towel.  She also throws things in the garbage, and puts items back in the refrigerator.  If I lift her up, she can put safe dishes in the sink, and holds the dustpan for me.  

Though some things take longer when my little one is helping, it is better than not being able to do them all.  I find that if she helps, my daughter does not get bored, and I can actually complete kitchen tasks.  I have a blast watching her learn to do things, and she has fun assisting.  My tot gains so many useful skills and we get to share a passion of mine; it is a win-win in my house.

Homemade Granola

I recently followed a recipe for homemade granola, and instantly fell in love with the results.  What a fabulous snack, topping, or addition.  I used a book called, "The Teen's Vegetarian Cookbook" by Judy Krizmanic, and changed just a few of the ingredients to suit my taste.  The recipe was easy, though there were a decent amount of ingredients, and the cook time was not even 20 minutes.  I have been eating it ever since, and plan to make a second batch as soon as this one is finished.  Here is the recipe, and some ideas on how to use it will follow.

1 cup of sunflower seeds (without the shell)
1/2 cup of sesame seeds
1/4 cup of chopped or slivered almonds
3 cups of rolled oats
1/4 cup flour
1/2 cup brown sugar
5 Tbls veg oil
1/2 tsp salt
1 Tbls vanilla
3 Tbls honey
1 tsp cinnamon
1/2 cup of dried fruit (I used chopped apricots)

Preheat oven to 350.  In a dry skillet, toast sunflower seeds, sesame seeds, and almonds until they become fragrant.  This should be done using low heat, and should be stirred frequently.  In a large bowl, combine all ingredients, except the dried fruit. (Yes, the toasted seeds and nuts should be added to the bowl).  Spread the mixture onto cookie sheets, and bake for about 20 minutes, or until golden.  (My oven took 17 minutes).  Stir the mixture a few times while baking.  Add the dried fruit when you take the granola out of the oven.  Let it cool on the cookie sheet.  Once cool, store in an airtight container.

Granola Uses:
Add 1/4 cup to yogurt
Add to cereal and milk
Mix with berries and cool whip
Use in trail mix
Add to vanilla ice cream/frozen yogurt
Mix with banana and peanut butter

Fall Off the Bone Indoor BBQ Chicken Legs

This is a true story, which will be followed by a real recipe.  Yesterday was one of those days where I could not get my daughter to eat anything.  I offered her all of her favorite foods, and kept suggesting things for her to eat.  Nonetheless, she said "no" to everything, and in fact, refused to even sit in her highchair.  During naptime, I made chicken legs for dinner.  It was still hot, and sitting in a covered pan on the stove when my daughter woke up.  We played together for a little while, and I started offering her some meal ideas.  It was now 4pm, and the only time she had eaten was breakfast.  Still refusing food, I brought her into the kitchen.  When she saw the pan on the stove, she asked to "see" what was in it.  I took the cover off and told my daughter I made chicken for dinner.  She said, "highchair, chicken!"  I was hesitant at first, there were 5 pieces of chicken, and there are 3 of us.  It was the last day before grocery shopping, so there were no other dinner options.  However, I caved and gave her some, out of the pure excitement that she finally showed interest in eating.  Well, here is how the story ends; my little nugget ate two whole chicken drumsticks, along with some corn.  When my husband came home from work, she ate more of his chicken also.  Moral of the story, that was some good chicken!  Here is the incredibly easy recipe:

Serves 3
5 chicken drumsticks, skins removed
one vidalia onion sliced into rings
4-5 Tbls store bought bbq sauce
salt and pepper
canola oil for the pan

Heat a large saute pan over med-high heat.  Add oil, enough to cover the pan.  Season chicken with salt and pepper.  Once the oil is very hot, add the chicken.  Brown on all sides. Lower the heat to low, add the onions to the pan, and drizzle bbq sauce on chicken.  Cover the pan, and cook on low for about 45 minutes, turning once.  You will know chicken is done when it starts to fall apart.

**I made instant brown rice and frozen broccoli and mixed them together.  When the chicken is finished, put the pieces on top of the rice, and pour the sauce from the pan over everything.