Back to Basics

First of all…Happy 2015! WOW! I am really coming off from a long, amazing, fun/food-filled holiday bender! Are you?! I am SO ready to get back in the swing of things around here after all the fun. ¬†I spend ALL weekend organizing, cleaning, cooking, and figuring out how to make this year better than the last. I think I have some good ideas! ūüėČ ¬†and thanks to Heather from FitNCookies , my blog¬†will stay more organized! (More on that later in the week!)

Today, I want to chat about going back to the basics.  This month, I want to focus on cleaning up my diet a bit! After a season of holiday festivities, it could use it! More fruits, more veggies, more water! All about the healthy eating in this house.

Yesterday, while figuring out how to keep¬†my health goals attainable, I started to think about what I always tell my clients. ¬†I actually took my own advice, I “walked the walk”. ¬† It may sound silly, but these easy tips will help you stay on top of your healthy eating goals for 2015. ¬†None of these tips are new, rocket science, or state of the art…however, they work!

Back to basics fridge organization

Taking it old school…

  1. ¬†Plan Ahead. I can’t stress this enough! What will you eat? Do you have enough food to last you until you head back to the store? Healthy options to grab and go? We all know what happens when you’re not prepared. ¬†Think, plan, shop, prep!
  2. Meal Prep. Yesterday, I prepped all my veggies, salads, and snacks. ¬†As you can see above in my fridge! I have carrots, celery, cucumbers, tomatoes, and red pepper! I made a bunch of hard-boiled eggs too! I created¬†a quinoa salad with loads of veggies. ¬†I didn’t add any seasoning or dressing, so we can switch it up through the week. ¬†It’s so much less stressful to make a salad with 90% of the work is already done for you.
  3. Stick to your list. I think this was the first time in a LONG time that I made a grocery list and stuck to it 95% of the time.  I was proud of myself.  I was also realistic about what to add to our grocery list.  Snacks and treats were on the list too, I know its important to indulge!! But I planned them into the week!
  4. It’s all about the placement. ¬†I switched around my whole fridge around yesterday. ¬†All my fruit, veggies, and healthy grab and go snacks are all placed conveniently on top. ¬†All in clear containers so I can see whats inside. I am much more likely to grab carrots and celery if they are placed in my face and already cut up!! Again, it’s all about the placement!
  5. Keep track. When I am “cleaning” up my diet and trying to lose a few pounds, it’s essential for me to track. ¬†I know, it’s not for everyone, but that is what works best for me. I either write it all done, or on my phone! ¬†It really helps me to look at what I am eating and how I can improve. ¬†I will be tracking with Weight Watchers, simply because I love it, and it works really well for me!

That’s it folks! Five¬†basic tips to help keep you on your A game!

What is your favorite basic tip to stay on track? 

Are you cleaning up your diet this January?! 

9 Foods You Should Eat Everyday!

Hi Yall! Happy Friday! This week as been so strange…I feel like it flew by but then again was super long! All I know is TGIF!!!

My favorite “food” quote of all time is ….
“Let food be thy medicine and medicine be thy food”~ Hippocrates
And I truly believe this for many reasons. Check out the list below on why you should add these nine foods to your daily diet! 
 
Here are NINE foods that you should eat everyday for your health and well-being! 
  1. Garlic–This food has anti-bacterial,¬†anti-fungal, and anti-viral benefits. ¬†Garlic is full of antioxidants!¬†
  2. Grapefruit–Boosts your liver function! It is packed with properties that aid the body in detoxifying!
  3. Avocado–Research shows that this “fruit” may lower our cholesterol.
  4. Tomatoes–Rich in vitamin C. ¬†Also, has Lycopene, a carotenoid that offers antioxidant protection again several types of cancers.
  5. Hemp Seeds–Packed with loads of essential fatty acids and full of protein!
  6. Kale–It’s a super food! High in iron and again, packed with antioxidant powers!
  7. Cucumbers–Known for their hydrating qualities but also their cleansing abilities inside the body.
  8. Peppers–Rich in color, loaded with rich antioxidants such as Lycopene, Lutein (great for eye health), and Chlorophyll which aids in elimination free radicals in the body!
  9. Spinach–Anti-inflammatory. ¬†Research is telling us the inflammation in the body is the start to A LOT of diseases and cancers!

Here is a great picture I found from Food INC. to showcase these nine foods! nine foods to eat How do you add these foods to your daily diet? 

Three Seed Breakfast Bars

Happy Tuesday! Let’s say I may still be struggling after an awesome weekend at my old stomping grounds, Kent State! It was homecoming!! Such a blast from the past! I enjoyed every minute!

I came home early Sunday afternoon and started preparing right away for the week! Stocked up at the grocery store, baked some pumpkin carrot cake (just because I am obsessed with pumpkin), and made a delicious grab and go granola bar that is healthy.  A granola bar that you can pronounce all the ingredients, it has zero chemicals, zero preservatives, and is really yummy!

Let’s take a look at ¬†two popular granola bars that you can buy at the grocery store, shall we?

Fiber_One_Chewy_Bars_Trail_Mix-102

special k

Check out those ingredients. ¬†Remember, ingredients are listed in descending order by weight. The first ingredient listed is present in the largest amount. What do you think? I see sugar, corn syrup, different types of oil, partially hydrogenated oil and a few extra things that I do not know what they are, EW! This is only two types of granola bars, there are TONS of options. Some may be better and some are way worse. ¬†Granola bars that you buy in a grocery store are not only expensive but simply just not good for us! We are not getting a lot of bang for our ‘healthy’ buck! And what I mean by that is you’re not getting a lot of dense nutrients.

The message here is stay clear of what I call “Fake Health Foods”, make your own at home that taste better and fresher. And, this recipe, for my five seed granola bars, is very adaptable! It’s as easy to make as rice crispy treats! I bought all my ingredients at Giant Eagle Market District, they have an AMAZING bulk section. ¬†So, I was able to buy foods that are often expensive at very low costs, and in the exact amount I needed them in. ¬†So I would recommend finding a grocery store that has a bulk section, check out Whole Foods!

Three Seed Breakfast Bars

three seed

  • 1 1/4 C old fashion rolled oats
  • 1/3 C raw unsalted sunflower seeds
  • 1/4 C Raw Pumpkin Seeds (Green Pepitas)
  • 2 Tbsp Flaxseeds
  • 2 C Whole Wheat puffed Cereal (or regular, whatever you can find!)
  • 1/2 C Chopped dried apricots
  • 1/3 C Dried Blueberries
  • 1/4 Almond Butter (I used freshly ground)
  • 3 Tbsp organic honey
  • 3 Tbsp organic brown sugar
  • 1 tsp Vanilla extract
  • 1/4 tsp salt
  1. Preheat oven to 350 degrees, spray 8 inch square baking pan with non-stick spray
  2. Spread oats, sunflower seeds, pepitas, and flax seeds on a rimmed baking pan.  Bake, at 4 min, shake pan to mix, continue baking another 4 min OR until flagrant and lightly toasted. Transfer to a mixing bowl.  add cereal, apricots, and blueberries; toss to combine
  3. Combine almond butter, brown sugar, honey, vanilla, salt in a small sauce pan.  Set over medium-low heat and cook, stirring frequently, until mixture bubbles around edges.  Pour almond butter mixture over cereal/seed mixture and stir until combined.  Then pour into your ready pan.  Coat hands with non-stick spray and press mixture down firmly to make an even layer.
  4. Refrigerate until firm, about 30 minutes.  Cut into 12 bars.

Recipe adapted from Weight Watchers 

I suggest you make these for your friends and family…today! ¬†Yes, these may have sugar in them, however, you control how much, these are so adaptable! Unlike the bars you buy in the stores, you know exactly what your feeding yourself or loved ones! Eat these along with a piece of fruit and some coffee, your breakfast is set!

Enjoy!!

I am Back

Hello my friends, I am BACK after a summer vacation away from blogging. I took some time to re-charge, get inspired, find motivation, and all other good stuff you do on a vacation away from your blog! I am ready to jump feet first back into blogging, recipe sharing, and discussing hot health and wellness topics, I have missed you all! ūüôā

Here is another fantastic commercial from Chipotle. Its honest, real, and truthful about what we are facing in our food industry.

[youtube=http://www.youtube.com/watch?v=lUtnas5ScSE&w=420&h=315]

What do you think? Do you feel it portrays our food industry in the correct way?