I made this dish for dinner last night, and my pasta loving daughter kept asking for more broccoli. I had to sort through the pasta to dig out broccoli spears for my toddler; I was more than pleased with that! Even better, this came together in 30 minutes using a pot, and my food processor. Love it!
One box of whole wheat linguine
head of broccoli cut into bite size spears
bag of frozen peas
1/2 cup plus one tbs of natural peanut butter
3 Tbs rice vinegar
3 Tbs lite soy sauce
1 tsp sesame oil
3 Tbs brown sugar
1/4 tsp ground ginger
Boil water in a large pot. Once the water is at a rolling boil, add the pasta. About 7 minutes before the pasta will be ready, add the broccoli to the pot. Three minutes later, add the peas.
Meanwhile, put all other ingredients into the food processor. Process until smooth.
Combine the dressing with the pasta, broccoli, and peas in a large bowl, and toss well.
Tuesday, July 31, 2012
Tuesday, July 17, 2012
Convenience Foods That Are NOT Worth It
Previously, I wrote a blog about the packaged foods that I consider useful, healthy, and inexpensive. This post is just the opposite, where I will spend my time writing about convenience foods that I do not buy, for health or budget purposes.
Most of the local grocery store is full of ready to eat, fast cooking menu choices. However, convenience usually comes at a high price, whether we are talking nutrition or your wallet. Of course, you can buy Ramen Noodles for ten cents, cook them in two minutes, and eat them almost anywhere; but what are you really getting out of it?
I have read self help articles on dieting, and one tip is to only shop the perimeter of your supermarket. However, I find this advice to be foolish, since there are nutritious packaged foods in the aisles. Rather than skip over every shelf, use good judgement before purchasing a food or drink, and know what the labels mean.
Here are some items I do not buy, and the reasons why they are on my list:
Pre-cut produce - This is obviously a budget concious decision, since fruits and vegetables are super good for you. If I had money to throw around, I might re-consider this one due to the convenience. The prices are usually super marked up, and with a little extra time on my part, an unnecessary expense in my eyes.
Salad dressing - It is easy to make healthy, delicious dressing; and it literally can take one minute to make a simple salad topper. (1/4 cup of red wine or balsamic vinegar, 1/4 cup olive oil, 1 Tbls Dijon mustard, shake well in a glass jar) The healthy fats in the olive oil help to absorb the vitamins and nutrients in the vegetables, and you are not ingesting the million unnecessary ingredients in the store bought bottles.
Baby food - I rarely used this aisle for my daughter. Making your own baby food is easy and cost effective. Simply cook food until tender, and puree in a food processor. If you would like some recipes I used, just ask!
Dinner in a box - To me, anything in powder form that claims itself as a complete family meal should be considered false advertising. Unless you are going into space on a shuttle, there is no reason in the world to eat food that is so far away from it's original form. Just make a sandwich.
Frozen peanut butter and jelly sandwiches - Really? How hard is it to make a PB & J?
Frozen dinners - I am referring to meals that come in mini cardboard containers and get zapped in the microwave. Just read the label. There is a novel of ingredients, mostly unrecognizable, and the nutritional value is virtually irrelevant to humans. I admit, there are times grabbing a Lean Cuisine is helpful, but do not make it a habit. That is not healthy or cheap!
Instant Potatoes - If making potatoes is too hard or too time consuming, just buy frozen potatoes with minimal ingredients.
Lunch Kits - I only have one word, "ew."
Most of the local grocery store is full of ready to eat, fast cooking menu choices. However, convenience usually comes at a high price, whether we are talking nutrition or your wallet. Of course, you can buy Ramen Noodles for ten cents, cook them in two minutes, and eat them almost anywhere; but what are you really getting out of it?
I have read self help articles on dieting, and one tip is to only shop the perimeter of your supermarket. However, I find this advice to be foolish, since there are nutritious packaged foods in the aisles. Rather than skip over every shelf, use good judgement before purchasing a food or drink, and know what the labels mean.
Here are some items I do not buy, and the reasons why they are on my list:
Pre-cut produce - This is obviously a budget concious decision, since fruits and vegetables are super good for you. If I had money to throw around, I might re-consider this one due to the convenience. The prices are usually super marked up, and with a little extra time on my part, an unnecessary expense in my eyes.
Salad dressing - It is easy to make healthy, delicious dressing; and it literally can take one minute to make a simple salad topper. (1/4 cup of red wine or balsamic vinegar, 1/4 cup olive oil, 1 Tbls Dijon mustard, shake well in a glass jar) The healthy fats in the olive oil help to absorb the vitamins and nutrients in the vegetables, and you are not ingesting the million unnecessary ingredients in the store bought bottles.
Baby food - I rarely used this aisle for my daughter. Making your own baby food is easy and cost effective. Simply cook food until tender, and puree in a food processor. If you would like some recipes I used, just ask!
Dinner in a box - To me, anything in powder form that claims itself as a complete family meal should be considered false advertising. Unless you are going into space on a shuttle, there is no reason in the world to eat food that is so far away from it's original form. Just make a sandwich.
Frozen peanut butter and jelly sandwiches - Really? How hard is it to make a PB & J?
Frozen dinners - I am referring to meals that come in mini cardboard containers and get zapped in the microwave. Just read the label. There is a novel of ingredients, mostly unrecognizable, and the nutritional value is virtually irrelevant to humans. I admit, there are times grabbing a Lean Cuisine is helpful, but do not make it a habit. That is not healthy or cheap!
Instant Potatoes - If making potatoes is too hard or too time consuming, just buy frozen potatoes with minimal ingredients.
Lunch Kits - I only have one word, "ew."
Tuesday, July 3, 2012
Crock pot Rice and Beans
This is one of my favorite dishes to make in a slow cooker. Super easy, no fuss, and yummy too!
When I make this, I fill up the crock pot and cook a ridiculous amount. The leftovers can either be frozen into portions, or used for lunch the rest of the week. I hope you like it as much as I do!
1 large Spanish onion chopped
8 cloves of minced garlic
4 bell peppers (various colors) chopped
1 28 oz can diced tomatoes
3 cans of beans, drained and rinsed (black or pinto)
dash of hot sauce
1 tsp chili powder
1 tsp oregano
3-4 cups cooked rice (I use brown rice)
Combine everything into a large crock pot except the rice. Mix well. Cook for about 6 hours. Before serving, mix rice into bean mixture.
*Sometimes I will add meat to this dish, it makes my husband happy when I do. I have used sausage, chicken, ground beef, and leftover cooked rib meat.
When I make this, I fill up the crock pot and cook a ridiculous amount. The leftovers can either be frozen into portions, or used for lunch the rest of the week. I hope you like it as much as I do!
1 large Spanish onion chopped
8 cloves of minced garlic
4 bell peppers (various colors) chopped
1 28 oz can diced tomatoes
3 cans of beans, drained and rinsed (black or pinto)
dash of hot sauce
1 tsp chili powder
1 tsp oregano
3-4 cups cooked rice (I use brown rice)
Combine everything into a large crock pot except the rice. Mix well. Cook for about 6 hours. Before serving, mix rice into bean mixture.
*Sometimes I will add meat to this dish, it makes my husband happy when I do. I have used sausage, chicken, ground beef, and leftover cooked rib meat.
Monday, June 25, 2012
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.
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.
Tuesday, June 19, 2012
"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!
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!
Friday, June 15, 2012
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
Thursday, June 14, 2012
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!
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