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Monday, January 31, 2011

Nutrition Tip of the Day - January 31, 2011

nutrition tips

Today's Nutrition Tip:

Bulk up your favorite convenience foods with extra veggies. From time to time, we all have to rely on convenience and processed foods. The problem is processed foods are notoriously high in fat and low in fiber. You can feel better about serving them if you boost the vegetable content. Chop up a couple cups of your favorite vegetables and add them to your favorite convenience meals. The vegetables cook while the entree is cooking. It's quick and easy.

Sunday, January 30, 2011

Nutrition Tip of the Day - January 30, 2011

nutrition tips

Today's Nutrition Tip:

Add beans to your entrees to boost the fiber content. For example, a cup of white beans adds a whopping 11 grams of fiber to the recipe. If you dislike the texture of beans, mash them up and add them to soups, casseroles, or sauces. You can't tell they are in there.

Saturday, January 29, 2011

Nutrition Tip of the Day - January 29, 2011

nutrition tips

Today's Nutrition Tip:

Replace part of the fat in baked goods with fruit and vegetable purees. Pear, apple, and even pumpkin puree can replace part of the fat in your favorite recipes. In addition you are getting the added benefit of additional fiber. Feel free to experiment. Would you believe you can add beet puree to brownies without altering the taste? It's true!

Friday, January 28, 2011

Nutrition Tip of the Day - January 28, 2011

nutrition tips

Today's Nutrition Tip:

If it's edible, don't discard the peel of fruits and vegetables. The peel of fruits and vegetables is where the majority of the fiber lies, yet many of us throw it out, missing out on the 2 grams of fiber it provides.  Just be sure to scrub it well, especially if it is a root vegetable.

Thursday, January 27, 2011

Nutrition Tip of the Day - January 27, 2011

nutrition tips

Today's Nutrition Tip:

Eat the fruit rather than drinking the juice. The peel and pulp are where the majority of the fiber is located. When you drink just the juice, your body quickly breaks it down, which causes a spike in your blood sugar. The fiber in the whole fruit helps slow the glycemic response. Plus, whole fruit is more filling than juice, so don't cheat yourself.

Tuesday, January 25, 2011

Nutrition Tip of the Day - January 25, 2011

nutrition tips

Today's Nutrition Tip:

Substitute whole grain pastry flour for white flour in baked goods such as muffins, cakes,  and biscuits. Regular whole grain flour can result in a heavier end product, depending on the recipe. Whole grain pastry flour is more finely ground and results in baked goods with a texture similar to those made with white flour. By substituting a cup of whole grain pastry flour for white flour, the fiber content of the recipe is boosted by 14 grams.

Monday, January 24, 2011

Nutrition Tip of the Day - January 24, 2011

nutrition tips

Today's Nutrition Tip:

Use white varieties of whole grain bread. These are made from a white variety of wheat as opposed to the red used in traditional wheat bread. Even finicky children can't tell the difference as it is similar in texture and taste to white bread. Be sure to look for varieties that contain 2-3 grams of fiber per slice.

Sunday, January 23, 2011

Sharing Sunday - January 23, 2011

Sharing Sunday at 400 Calorie Dinners

It's Sharing Sunday!  I came across some great health and nutrition posts this week that are definitely worth sharing.  So sit back, grab a cup of tea or coffee, and enjoy!


Food with Kid Appeal has a wonderful post on how to have a healthy valentine celebration for elementary kids

If you are currently eating gluten or grain free, you will want to check out Keeper of the Home's post on sweet or savory grain free roll-ups.  The recipe uses coconut flour.  I have never cooked with that before and would love to give this recipe a try.

New Life on a Homestead has a thought-provoking article on entertaining kids without electronics.  With obesity on the rise in children, this is a timely read for all parents.

Kitchen Stewardship shares a pasta recipe that features a white sauce made from beans.  I really want to try this one out.  I am always on the lookout for good bean recipes.

Find any great healthy recipes or nutrition posts this week?  Be sure to link up to them in the comments section.

Nutrition Tip of the Day - January 23, 2011

nutrition tips

Today's Nutrition Tip:

Read bread labels.  Food manufacturers love to slap the “wheat” label on bread. Well technically most bread is made from wheat (unless you are getting into gluten-free varieties). Most wheat breads don’t offer much more benefit than white bread. Manufacturers are betting that consumers will see “wheat” on the label and assume it is healthy.  You need to be an informed consumer.  Look for “whole grain” or “whole wheat” as the first ingredient on the packaging. If the first ingredient is white flour, put it back. Also look at the fiber content to get the whole story. True whole grain bread will have at least 2 grams of fiber per slice, if not more.

Saturday, January 22, 2011

Nutrition Tip of the Day - January 22, 2011

nutrition tips

Today's Nutrition Tip:

Switch to whole grain pasta. The average pasta is made from refined white flour and contains little to no fiber.  In contrast, whole grain pasta contains 5 or more grams of fiber in a serving.  Whole grain fiber does have a slightly nutty taste and a different texture. If this is not to your liking, be sure to look for the white whole grain varieties. An alternative would be to start by using a mixture of half regular pasta and half whole wheat pasta. You can increase the amount of whole wheat pasta as you become accustomed to the taste.

Friday, January 21, 2011

Gettin' Fit Friday - January 14, 2011

Gettin' Fit Friday

This week I have been so swamped, I have been breaking up my exercise in smaller chunks.  Doing the walk/jog cycle on the treadmill for 15 minutes after meals gets my heart rate up a bit and is more manageable for me right now than a large chunk of time.

So here's my exercise journal for the week
  • Friday - the kids were home and I just didn't get around to it.  Ugh!
  • Saturday - Day off
  • Sunday - Biggest Loser Challenge Circuit Training for 30 minutes.  My husband did this one with me.  I was glad to see he was huffing and puffing just as much as I was!
  • Monday - 1.1 miles on the treadmill
  • Tuesday -1.1 miles on the treadmill
  • Wednesday - 1.2 miles on the treadmill
  • Thursday - Day off
I currently motivate myself by setting aside $1 for every 15 minutes  (or 1 mile) I exercise.  This money is currently going into a fund to purchase an Excalibur Food Dehydrator.  So that's $5.4 more for my Excalibur Dehydrator fund.

So tell me...  What did you do for exercise this week?  I would love to hear what other people do to make exercise fun!

    Nutrition Tip of the Day - January 21, 2011

    nutrition tips

    Today's Nutrition Tip:

    Keep the skin on your chicken during cooking, but don't eat it. The majority of fat in chicken is in the skin. A 4 oz chicken breast contains around 10 grams of fat with the skin, but only 1.5 grams of fat without the skin. That's ok, it is easily removed. However removing it before cooking sometimes results in dry chicken. So keep the skin on during roasting and then remove it afterward to help ensure moist, flavorful chicken.

    Thursday, January 20, 2011

    Nutrition Tip of the Day - January 20, 2011

    nutrition tips

    Today's Nutrition Tip:

    If you are busy, get your exercise a few minutes at a time. Currently our government recommends 30 minutes of exercise a day. If that seems a bit much to you, try breaking it down into smaller chunks. For example, hop on the treadmill for 10 minutes after breakfast, take a brisk walk around the office after lunch, and dance around with your kids to same fast music after dinner. It doesn't matter whether you did it all at one time or broke it up into smaller intervals. The benefits are the same. So what are you waiting for? Get moving!

    Wednesday, January 19, 2011

    Nutrition Tip of the Day - January 19, 2011

    nutrition tips

    Today's Nutrition Tip:

    Get your vitamins and minerals from real food, not supplements. Science has only begun to understand the complex ways in which vitamins, minerals, and phytochemicals from food interact within the body. The vitamins and minerals in supplements are not absorbed as well by the body as they are when they come from food. In addition, you run the risk of getting too much. Just as eating too little of a vitamin can be harmful to your health, so can eating too much. While this is generally not an issue with real food, it can be a problem with supplements which can contain 100% or more of the daily recommended amounts, depending on the brand of supplement.

    Tuesday, January 18, 2011

    Nutrition Tip of the Day - January 18, 2011

    nutrition tips

    Today's Nutrition Tip:

    Vitamin C aids in iron absorption. Not all the iron in the foods we eat is absorbed by the body. The body absorbs around 25% of the available iron from animal products and only about 10% of the iron from plant food sources. Vitamin C helps promote iron absorption. So if you are eating a food that is high in iron (like meat, poultry, beans, or dark leafy greens) be sure to eat a food containing vitamin c along with it to help your body absorb more of the iron. Good vitamin C choices are tomatoes or citrus fruits.

    Monday, January 17, 2011

    Healthy Weekly Meal Plan - January 17, 2011

    healthy weekly meal plan


    It is supposed to be another cold week!  Temps are supposed to dip down to between 5 and 10 degrees by the end of the week, which is typical weather here in Ohio.  I am soooooo wishing for spring! 

    So here's what we are eating this week:

    Sunday:  Taco Stacks
    Prep work the night before:  Soak pinto beans.
    Prep work that morning:  Cook beans.  When cooked, make refried beans

    Monday:   Portobello Mushroom WrapsRoasted Radishes
    Prep work the night before:  Soak tortilla dough
    Prep work that morning:  Make tortillas.  Wash and chop mushrooms

    Tuesday:  Sloppy Joes on homemade English Muffins, Roasted Brussel Sprouts

    Prep work ahead of time:  Sprout lentils.
    Prep work the night before:  Soak English Muffin dough.
    Prep work that morning:  Steam lentils.  Prepare Sloppy Joes.  Make English Muffins.


    Wednesday:   Chicken, Spinach, and Noodle Soup with salad
     Prep work the night before:  Soak pasta dough.
    Prep work that morning:  Make noodles.

    Thursday:  Roast Chicken, Make Ahead Potatoes, steamed broccoli
    Prep work the night before:  Make the mashed potatoes
    Prep work that morning:  Put chicken in the crockpot

    Friday:  Homemade Chicken Fajita Pizza, Nutty Brocolli Slaw Salad, Fruit Salad
    Prep work the night before:   Soak pizza dough
    Prep work that morning:  Cut up veggies 

    Saturday:  Leftovers or popcorn buffet

    For more recipe ideas, check out our past healthy weekly meal plans.  

    Visit Organizing Junkie for even more great meal plan ideas.
    So tell me...
    What healthy foods are on your meal plan this week?

    Nutrition Tip of the Day - January 17, 2011

    nutrition tips

    Today's Nutrition Tip:

    Try mall-walking for a great winter exercise. By going early you can avoid the crowds and be able to maintain your brisk pace. Some malls even have mall-walking programs and can tell you the distance covered each time you make a lap.  Or grab an inexpensive pedometer so you can track how far you walk.

    Sunday, January 16, 2011

    Sharing Sunday - January 16, 2011

    Sharing Sunday at 400 Calorie Dinners

    It's Sharing Sunday!  I came across some great health and nutrition posts this week that are definitely worth sharing.  So sit back, grab a cup of tea or coffee, and enjoy!

    I found a great Confetti Bean Soup recipe over at Simple, Green, Frugal Co-op.   Simple and nourishing!  I bet it would be great made with chicken broth too!

    The Greenest Dollar has  a nice post about how to make your grow your own sprouts at home and their nutrition benefits.  This is timely for me as I have a colander full of lentils on my counter right now sprouting.

    Kelly the Kitchen Kop is giving away 2 great health and nutrition books.  One lucky winner will receive Eat Fat, Lose Fat and A Life Unburdened.  The book Eat Fat, Lose Fat is the reason I frequently use coconut oil in my cooking now!

    Looking for a great bread recipe to accompany all those hearty soups you are making this winter?  101 Cookbooks has a nice recipe for Oat Soda Bread.

    Find any great healthy recipes or nutrition posts this week?  Be sure to link up to them in the comments section.

    Nutrition Tip of the Day - January 16, 2011

    nutrition tips

    Today's Nutrition Tip:

    Organic doesn't always mean healthier. You may be surprised to hear me say that. I am always recommending buying organic. However, if you look closely, the foods that I am recommending are whole foods, not processed ones. Organic cookies are probably not all that great for you, despite being made from organic ingredients. Opt for organic whole foods as much as possible - fruits, veggies, whole grains, etc and avoid processed foods as much as possible.

    Saturday, January 15, 2011

    Nutrition Tip of the Day - January 15, 2011

    nutrition tips

    Today's Nutrition Tip:

    Make it a habit to read the food labels before you put something in your cart at the grocery store. You might be surprised at what you find. Some so-called "health foods"  really aren't all that healthy when you look at the food labels.  Pay close attention to the calories, serving size, saturated fat, and sodium content. Foods vary from brand to brand, so by doing a little comparison, you can make the best choice for your family. 

    Friday, January 14, 2011

    Nutrition Tip of the Day - January 14, 2011

    Today's Nutrition Tip:

    Don't let one slip up derail you from your overall goal of achieving better health. We all yield to temptation from time to time. So you had a some of that butter-drenched popcorn at the movies or you took a second helping of the lasagna.  Move on! Resolve to eat better at the next meal. Your health isn't determined by your actions at one meal or snack. It is your habits over the long-term that matter. So get back on track. You can do it!

    Thursday, January 13, 2011

    Nutrition Tip of the Day - January 13, 2011

    Today's Nutrition Tip:

    Portion your food at the stove. While it may be easier to put all the food on the table so everyone can help themselves, it can be a hindrance if you are trying to lose weight.  The temptation to have seconds is great if the food is sitting right in front of you.  You may be better able to avoid having seconds if the rest of the food is out of sight.

    Wednesday, January 12, 2011

    Why I Do What I Do

    In the past, I've had people ask me why I am so committed to eating healthy.  I even had one person (a patient) comment that I could get hit by a bus tomorrow and then I would be upset that I had wasted all that time eating "rabbit food" when I could be truly enjoying all the unhealthy stuff.

    It's not easy to eat healthy, when there are Oreos and fried chicken calling your name!  So I thought I would share why I choose to eat healthy, whole foods instead of the processed junk that makes up the standard American diet.

    youngest daughter

    I want to see my youngest daughter grow up and get her fairy tale wedding that she is already talking about at the age of 6.

    middle daughter

    I want to see my middle daughter grow up to become a great teacher who inspires her students.

    son

    I want to see my son turn one of his sci-fi stories into a book and become a famous author.

    oldest daughter

    I want to see my oldest daughter play in the Philharmonic orchestra, or become a world-famous photographer.

    I want to see my children become parents themselves and I want to spend my golden years spoiling  all my grandchildren.

    Kevin

    But mostly, I want to spend my last years, sitting on the front porch swing with my wonderful husband, enjoying the sunset of our life, knowing my life wasn't crippled or cut short by a disease that could have been avoided by eating right.

    So what are your reasons for choosing to eat a healthy diet?

    This post is linked up to Wordish Wednesday and Wordful Wednesday.

    Nutrition Tip of the Day - January 12, 2011

    Today's Nutrition Tip:

    Steam your veggies instead of boiling them. Vitamin C and the B Vitamins are water soluble, so they can leach out in the cooking water. Steaming your vegetables reduces the vitamin loss, as does cooking them only until the vegetables are tender-crisp.

    Tuesday, January 11, 2011

    Nutrition Tip of the Day - January 11, 2011

    Today's Nutrition Tip:

    Eat some fat with your veggies.  Vitamins A, D, E, and K are fat-soluble.  So if you eat a salad with no fat at all, you aren't going to absorb all those vitamins effectively.  Sprinkle some nuts on your salad or have a bit of low-fat cheese.  Diced avocado is a good source of heart-healthy fat as well so you can add some of that to your salad.  Or go with the old standby salad dressing - a little bit of oil with some vinegar and seasonings.

    Monday, January 10, 2011

    Nutrition Tip of the Day - January 10, 2011

    Today's Nutrition Tip:

    Keep chopped veggies in the fridge for an easy snack.  Wash and prepare your veggies when you get home from  the store.  Then when hunger hits, you will have a healthier option waiting for you in the fridge and won't have to resort to that bag of chips.

    Sunday, January 9, 2011

    Healthy Weekly Meal Plan - January 9, 2011

    healthy weekly meal plan


    It has been so cold and snowy here.  I can't seem to stay warm no matter how many layers I wear.  I am already looking forward to the spring!  For now though I will enjoy the hearty and filling meals that I make each winter.

    So here's what we are eating this week:

    Sunday:  Leftovers

    Monday:   Lentil and Beef Sloppy Joes on homemade English Muffins, Steamed Broccoli


    Prep work that morning:  Thaw English Muffins.  Cook lentils and prepare sloppy joe mix

    Tuesday:  Chicken Asparagus Casserole,  Roasted Cauliflower and Red Pepper Soup


    Prep work the night before:  Soak rice.
    Prep work that morning:  Cook rice, assemble casserole.


    Wednesday:   Stuffed Portobello Mushrooms, Rice Pilaf, Honey Roasted Carrots
     Prep work the night before:  Soak rice
    Prep work that morning:  Cook rice.

    Thursday:  Beans and rice with salsa, green beans
    Prep work the night before:  Soak rice, soak beans
    Prep work that morning:  Cook rice, beans. 

    Friday:  Homemade Chicken Fajita Pizza, Nutty Brocolli Slaw Salad, Fruit Salad
    Prep work the night before:   Soak pizza dough
    Prep work that morning:  Cut up veggies 

    Saturday:  Leftovers or popcorn buffet

    For more recipe ideas, check out our past healthy weekly meal plans.  

    Visit Organizing Junkie for even more great meal plan ideas.
    So tell me...
    What healthy foods are on your meal plan this week?

    Sharing Sunday - January 9, 2011

    Sharing Sunday at 400 Calorie Dinners

    It's Sharing Sunday!  I came across some great health and nutrition posts this week that are definitely worth sharing.  So sit back, grab a cup of tea or coffee, and enjoy!

    Keeper of the Home has a great post on Developing the Exercise Habit.  With the start of the New Year, exercise is definitely something you should consider adding to your daily routine and she gives some great pointers on how to make that happen.

    We are right in the middle of cold and flu season.  The Nourishing Gourmet has a great post about using raw garlic to help boost your immunity

    I constantly struggle with getting my kids to eat healthier.  Food with Kid Appeal has a wonderful post about making Rainbow French Fries.  How fun!  I know my kids love the novelty of sweet potato fries, so I think these might be go over well with my kids too.

    I do my best to avoid buying any foods that may contain GMO's.  Real Food Digest has an informative article on how to avoid GMO's in your food.

    Have you come across, or written, a great health and nutrition article lately?  Be sure to leave the link in the comments section so we can all read it.

    Enjoy the rest of your weekend!

    Nutrition Tip of the Day - January 9, 2011


    Today's Nutrition Tip:

    Never eat in front of the television.  By choosing to eat your meals and snacks at the table, you are less likely to be distracted and eat mindlessly. 

    Saturday, January 8, 2011

    Nutrition Tip of the Day - January 8, 2011


    Today's Nutrition Tip:


    Eat slowly.  It can take up to 20 minutes for your brain to register that your stomach is signaling that it is full.  In the meantime, you can ingest a whole lot of unnecessary calories.  By eating slowly, you are more likely to stop when you are truly full.

    Friday, January 7, 2011

    Nutrition Tip of the Day - January 7, 2011

    Today's Nutrition Tip:


    Take a sip of water after each bite of food during a meal.  It will help fill you up so you will be content with smaller portions.  It definitely helps control overeating.

    Thursday, January 6, 2011

    Nutrition Tip of the Day - January 6, 2011

    Today's Nutrition Tip:

    Don't drink your calories.  A glass of soda or sweet tea can contain 200-300 calories and around 12 teaspoons of sugar.  That is just empty calories!   There is very little in there to benefit your body.  Drink water instead and save those calories for real nourishing food.

    Monday, January 3, 2011

    Menu Plan Monday - January 3, 2011

    healthy weekly meal plan


    Did everyone have a nice holiday season?  Ours was wonderful, but it was so hectic.  With the holidays over, I definitely need to refocus on menu planning.  We relied a lot of convenience foods during December because we were so busy.  So it is time to get back into the habit of cooking everything from scratch and using healthy whole foods.


    So here's what we are eating this week:

    Sunday:  Chicken Spinach and Noodle Soup, Salad

    Monday:   Heart Vegetarian Chili, Rice, Roasted Cauliflower

    Prep work the night before:  Soak rice, Soak beans
    Prep work that morning:  Cook beans

    Tuesday:  Spaghetti and Meatballs, Salad


    Prep work the night before:  Prepare pasta dough and allow to soak.
    Prep work that morning:  Make pasta and allow to dry until the afternoon


    Wednesday:   Chicken Asparagus casserole, Honey roasted carrots
     Prep work the night before:  Soak rice
    Prep work that morning:  Cook rice and assemble casserole.

    Thursday:  Beans and rice with salsa
    Prep work the night before:  Soak rice, soak beans
    Prep work that morning:  Cook rice, beans. 

    Friday:  Homemade Pizza, Green Beans, Fruit Salad
    Prep work the night before:   Soak pizza dough
    Prep work that morning:  Cut up veggies 

    Saturday:  Leftovers or popcorn buffet

    For more recipe ideas, check out our past healthy weekly meal plans.

    Visit Organizing Junkie for even more great meal plan ideas.
    So tell me...
    What healthy foods are on your meal plan this week?
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    Disclaimer

    Jennifer Voss is a registered dietitian, licensed within the state of Ohio. On this blog, she discusses general nutrition information. This blog should not be used as a substitute for medical advice. Any specific medical or nutrition-related health concerns should be directed to a registered dietitian or medical doctor who is familiar with your medical history.