Friday Fun Fact

Did you know?...............


Half the world's population lives on a diet staple of rice.

Christmas.

This is a very busy time of year. Have been super snacking on cookies all day at work. Plan to go home and start to make chex mix. Then wrap all the goodies for the kids. I am have tempted to just wrap them in the store bags they came in haha.

Busy little bee I am.


MERRY CHRISTMAS!!!

Brussel Sprouts!!!

Today I tried brussel sprouts. I have looked at them stared at them and wondered if they were any good. I have seen other people eat them and heard them make fun of them. So while walking in the grocery store the other day I picked up some frozen ones (I know I cheated but it's better to try something new that way) They were in butter and steamed in about 5 minutes. It's official I LIKE BRUSSEL SPROUTS!!! They were nothing like I thought and just fantastic.

Brussel sprouts
---Good source of
                              Vitamin A, Vitamin C, Folic acid, Fiber

Busy Busy!!

With the holidays approaching we have been super busy at work. The kids are also super busy they have so much going on at preschool that the families diet has once again taken a back seat. I have though been working on breakfast and trying to get dinner done faster. Which takes more planning then I think I want to. It's hard to plan for the week when things happen and we have extra errands or friends.

One thing I know is when nutrition takes a back seat my body feels yucky. I can only imagine how the kids feel. Next week maybe easier since I plan to hang out with the kids only for the holiday. so maybe we can get back on track before December.

Friday Fun Facts!!!

Did you know.............

One 20 oz coke has 65grams of sugar which is 2.43 oz or 1.77 shot glasses of sugar.

Interesting read!!

http://www.eatright.org/Media/content.aspx?id=6442459600

This was posted on my facebook page this morning when I got up.It is about skipping meals and snacking all day. the main two meals that are skipped are breakfast and dinner. Truth be it my kids skip dinner a lot I get off work pick them up then by the time we are home they are starving.I of course let them snack on healthy things such as cheese sticks and yogurt but by the time dinner is ready they are no longer hungry. I may need to rethink dinner and the snack thing.

I could bring snacks to be eaten in the car.
Pre-make dinner the night before so I would only have to reheat to eat then precook for the next night.
We could have simpler meals
Maybe make the snack more dinner related.

I will figure it out.

Friday Fun facts!!

Did you know.......................

That when you ferment veggies it increases their vitamin C and vitamin C helps with iron absorption.

Pic from http://crazysexylife.com/2009/fermented-veggies-oh-me-oh-my/

November goal

November goals:

With the holidays it is hard to stick with goals and to make goals. For the month of October I slacked on my workouts and nutrition goals. So this month I am going to keep them simple.

Go back to exercising three times a week-----Already did this week!!

Make healthier options for thanksgiving-----Have been looking at recipes to modify

Last keep up with the pumpkin recipes the turkey chili rocked!! 

Turkey chili

In honor of the chilly weather I decided to use  up a can of pumpkin. Last year while looking for food sample ideas I came across the turkey pumpkin chili recipe. First thought yum-o and out to the store I went to get the ingredients. Last was a trial the chili was thick and stew like and a strange orange red. This year it was perfection even the kids finished there bowls of chili. Between the pumpkin and the tomatoes my kids got there daily vegetable serving.

YEAH ME!!!!

Plus we have a great go to recipe that's nutritious and yummy. 

Friday Fun Facts!!

In honor of Halloween Friday fun facts is all pumpkins.

Did you know..........

Pumpkins are 90% water...they range from less than a pound to over 1000...they are good sources of potassium and vitamin A...and there flowers are edible.

Life interupted!!

Last week I let my diet slide (the kids too) and by the end of the week we were all grumpy, tried and sleepy. So Sunday I got up early made breakfast and took the kids to the store. We picked out lots of fruits and veggies and pretty much shopped the perimeter of the store. Then I came home and started taco soup.
Recipe from zupas.com

Then I took the kids to the park and walked a mile+ while they played. When we got home I made lunch and started prepping foods for the week. I made homemade granola and banana bread for breakfast.
Homemade granola is new for me I love granola but hate nuts so finding a commercial brand without nuts has always been a challenge. Then one day I was reading a food blog and got up went to the kitchen added rolled oats, butter, honey, raisins, and craisins together in a bowl. Tossed in the oven a 275 and 45 min. later I had granola for the week. I use it in yogurt for lunch or with milk as a evening snack.

I am glad to be back on my diet and am starting to feel better already.

Friday Fun Fact!!!!

Did you know.....

             That Bananas are America's favorite fruit BUT Mangos are the most widely consumed fruit in the world.

Winter vegetables

It's not exactly winter but the stores are filling up with winter vegetables like squash and pumpkin. I personally don't remember my parents cooking these hearty vegetables but remember being fascinated by there bold colors and odd shapes.

Over the weekend we took full advantage of the grill and some acorn squash....

We grilled them with butter and spices skin and all. I even talked my friends into eating the skin which is full of fiber. (Since most people don't get enough fiber.)

Quick facts of squash:
Low in Calories (by themselves w/o butter)
High in fiber
Rich source of vitamin C, potassium, and folate

They are also rich in beta carotene which the body converts to vitamin A. Great for the eyes and helps with immunity (helps fight colds)

Oh and they are yummy!!!

Friday Fun Fact!!!

Did you know....

       Lemons yes I said Lemons have more sugar than strawberries..

Food Sample

I forgot I had to bring a food sample to work today.I wake up earlier than I need to most mornings so I can be lazy if I want which is good if you forget to make food samples the night before. The best part of baking is I could shower and get ready while the bars cooked.


Sample Table

 The bars finished when I was packing lunches so time was it was perfect. I wrapped them then off to work I went.

Recipe

Apple Cereal Bars

Bars
2	cups Whole Grain Total® or Total® Raisin Bran cereal
1 1/4	cups packed brown sugar
1/2	cup canola oil
1/4	cup fat-free (skim) milk
1	egg
1 3/4	cups Gold Medal® all-purpose flour
1 1/2	teaspoons ground cinnamon
1	teaspoon baking soda
1/4	teaspoon salt
2	medium apples, peeled, very finely chopped or grated (about 1 1/2 cups)
1/2	cup raisins
Glaze
3/4	cup powdered sugar
1/4	teaspoon ground cinnamon
1	to 2 tablespoons apple juice or milk
1.	Heat oven to 350°F. Spray 13x9-inch pan with cooking spray. Place cereal in plastic bag or between sheets of waxed paper; crush with rolling pin.
2.	In large bowl, mix brown sugar, oil, milk and egg. Stir in cereal, flour, cinnamon, baking soda and salt. Stir in apples and raisins. Spread evenly in pan.
3.	Bake 30 minutes or until toothpick inserted in center comes out clean. Cool completely, about 1 hour.
4.	In small bowl, stir together all glaze ingredients until smooth and thin enough to drizzle. Drizzle over bars. For bars, cut into 6 rows by 6 rows.

Recipe from eatbetteramerica.com

FYI most people love these and they go really fast and our great for breakfast too.
I would post more pictures but it won"t let me :-(

Fall fun

Flour was flying every where on Sunday we were baking up a storm. We began the day rolling, cutting and baking sugar Halloween cookies. I also put chicken in the crock pot with BBQ sauce for dinner.

Halloween cookies

Though they are not that pretty or healthy. The cookies got the kids in the kitchen helping out on something they would enjoy. Learning to cook and enjoy the process is half the battle in eating healthy homemade meals.

Finished cookies

 Pulled chicken sandwich and Ranch fries

The pulled Chicken was slow cooked all day in the crock pot. About a hour before I wanted to eat I sliced and seasoned the fries with ranch then baked at 350 degrees for a hour.  I also bought four cans of pumpkin and plan on whipping up some bread this week and maybe pumpkin chili.





Friday Fun fact!!!

Did you know....

             Carrots were the first vegetable to be canned commercially.

Trick or treat....

I love to go out to eat. I enjoy food made others and it gives me a chance to try new things. No I have not been out to eat recently but I was thinking about unsalted butter while I was baking today. Have you ever gone to breakfast and ordered toast.....

Well I have and the toast always looks like it has butter on it but I can never taste the butter so I add more calories to my toast (more butter,jelly etc.) Butter is also used on steam vegetables and on sandwich's to avoid the bread being soggy.

 Do you feel tricked yet? I always order dry toast and ask if butter is being used on my veggies. I like to know what I am eating so if I want a treat later I can without guilt.

Apple Pie

I finally made apple pie from all those apples we picked a few weekends ago. I took it with me to a dinner party and decided to leave the leftovers with host so I would not consume all those extra calories. I think I prefer to make the pie over eat it though I do enjoy apple pie.

Apple pie

Now I know it is not the prettiest pie but the kids woke up demanding breakfast while I was making dough. So I did the best I could with two over eager helpers.

Goal update. Have to go to store to buy pumpkin to try a recipe this weekend and donate while I am there.

Fall Day

Got the kids up early to go have breakfast at their preschool down the street. we had to dress warm because we walked. We enjoyed a nice breakfast by Chris's cakes he tosses pancakes to you and makes a ton of them. He has even been on food network I watched that episode. The kids ate all their pancakes so we headed off to the farmer's market we walked there too.

It's not a huge farmer's market but we got sweet rolls and dakota bread for lunch. kinda sad today is the last day for the market till next spring. We also picked up two pumpkins and carried all our goodies home. they decorated the pumpkins and I started to decorate the outside.

Pumpkins from the farmers market.

Homemade Chicken noodle and dakota bread grill cheese

Big plans for tomorrow finally going to back a pie with those apples!

Ocotber Goal(s)

Besides donating to food banks. My personal nutrition gaol this month is to add more pumpkin to my diet at least once a week. Pumpkin is rich in beta carotene that converts to vitamin A which helps with vision and your skin. Also to try out new recipes which I will post and have been doing this week. I made red beans and rice on Monday and sweet potato/black bean enchiladas on Wednesday.

October Goals
1. Donate to food banks
2. Try out 4 pumpkin recipes (1 a week)
3. Try 2-3 new recipes a week

Hunger Awarness Month (Friday fact)

Millions of Americans everyday go hungry. They have no money to buy food for themselves or their families. These families include small children maybe even ones your children play with, your neighbors, and coworkers. It's a harsh reality most of us try to ignore.

In 2008, 55.0 percent of food-insecure households participated in at least one of the three major Federal food assistance programs – Supplemental Nutrition Assistance Program (formerly the Food Stamp Program), The National School Lunch Program, and the Special Supplemental Nutrition Program for Women, Infants, and Children.  (cited from feedingamerica.org)

According to the USDA Household Food Security in the United States 2008 report, ten states exhibited statistically significant higher household food insecurity rates than the national average (12.2%):

1.        Mississippi              17.4%

2.        Texas                      16.3%

3.        Arkansas                 15.9%

4.        Georgia                   14.2%

5.        New Mexico           14.1%

6.        Missouri                  14.0%

7.        Oklahoma               14.0%

8.        Kansas                    13.8%

9.        Maine                     13.7%

10.     North Carolina        13.7%

(cited from feedingamerica.org)

So for hunger awareness I will be cleaning out my pantry this weekend and donating all the canned goods I will no not use and will be buying an extra something on all grocery trips to put in the harvesters can as I leave the store. (Remember small changes can make a huge difference)

Apples and Grains

Had a yum-o apple-bok choy salad for lunch and a side of salmon. Then for dinner I got creative and made red bean and rice with tons of veggies and cornbread.

Red Beans and Rice

Underneath all that goodness is whole grain rice. Filled up on fiber and flavor with plenty of leftovers for the next few days.

Apple picking!

We went apple picking a fall family tradition for the third year in a row. After what seemed like forever we got to the orchard. After a few bad apples and a handful the ate of the tree we officially picked 24lbs of apples this year. We then enjoyed Apple cider slushes and drove home.

The Family



Apple and Bok choy Salad

Red Delicious

Left the apples on the table and the kids have been helping themselves to all that fiber.They have been eating them left and right as snack and who am I to complain they are good for you.Now i have to stop being lazy and bake a pie. I already have a request for a homemade pie too!

Friday Fun Fact!!!!!

Did you know?

That a Red Pepper has twice as much Vitamin C and 9 times more Beta Carotene than Green Peppers.
(They also make great veggie dippers)

Wheat update.

I officially give up on my goal. I just do not eat enough grains and the ones I do are usually whole grain minus the bread at panera yesterday. I have been on a huge granola kick and have been making my own at night to eat with milk or yogurt. So I guess it's time to start thinking about next month.

Here's a hint as to what it might be..............

American Dietetic Association

A quick link to ADA in the news a quick read on Hunger in America.

 http://www.eatright.org/WorkArea/linkit.aspx?LinkIdentifier=id&ItemID=6442458731&libID=6442458727

Canceled Memebership

I HAVE DECIDED to cancel my membership in the "Clean Plate Club". I never do meet the expectation of the membership and have food left on my plate.I have no hard feelings when I throw out food. I figure the cost of it is less than buying a BIGGER wardrobe. I know it's a membership passed down from generation to generation but I would rather eat till I am full than fill myself to the brim. (Everyday is not Thanksgiving)

Friday Fun Fact!!!!

Did You know..................

That 9 carrots have as much calcium as one glass of milk...

IRON!!!!!

Everyday people ask me about iron what is it?Is my child's iron low? What can I do to raise my child's iron?So I Have decided to simply answer these questions. Iron is found in many foods we eat. The body uses iron to carry oxygen in the hemoglobin (red blood cells) throughout the body.The cells  use the oxygen to produce energy. When our iron levels are low we feel weakness and fatigue.
There are two types of iron Heme and Non Heme.  Heme is found in animal sources liver,red meat, poultry and fish. Non Heme is found in plant based food and is not as easily absorbed as Heme. Good sources of Non Heme are spinach, kale, whole grains, cooked dried beans and dried fruits.

Catching up!

I've been busy went to the 12th annual Obesity Conference. Learned very useful information (will share later) and picked up some nutritious snacks. This month has had a rocky start and I can say I am not doing so well on whole grains, well grains in particular. I will admit almost every grain this month has been a whole grain. I have been eating wheat berries and quinoa on a regular basis too.

Also have been working on paper work for my internship application I want to finish it all soon so I have don't feel pressured around the holidays.

Preschool!

Today was the first day of preschool for my oldest. She got a very healthy start to the morning with trail mix for breakfast her choice not mine.

No whole grains for breakfast for any of us but I did pack her a sandwich with whole grain bread. We have been eating more of the grains. Probably not as much as we could but it's a work in progress can't change a habit in a week (that's why we have a month).

This week I am unsure what new grain we will try but I have been snacking on shredded wheat.So we will see what happens.

Grains

Okay, so the 1st was a bit rough did not get to make the wheat berries the night before. Skipped breakfast all together and almost lunch. I did get in some homemade granola and raspberries for lunch. (September is Fruit and Veggie Month you know) Then some whole grain bread with my bruschetta I made with homegrown tomato's.

Today has started off great breakfast was shredded wheat and coffee a staple in my families diet. Lunch is undecided yet since breakfast was so late. Oh and I did make wheat berries last night the kids were so excited cause of the word berries I think lol. They will be included in my dinner later.

Wheat it is!!

OK, it's official for the month of September I am going to try and incorporate more whole grains into my diet. I went to the store last night and went crazy in the bread aisle. Tonight I am going to cook up some wheat berries and make a salad for lunches this week.

Wheat Berries- aka "hard red winter wheat" purchased in bulk at Whole foods.

Might also try quinoa, soba noodles and a few other but I'll figure that out as the month goes by. Hoping the kids enjoy them because they might end up in my oldest lunch box for preschool.

Picture provided by Whole Foods

H2O!! August

I still have no idea what nutrition goal to have next month but am leaning towards adding more whole grains into our diet. I've been making a power point for clients on whole grains and have an urge to try new grains. I had a very laid back weekend  and though I can not say I ate extremely healthy I did exercise all three days and consumed lots of water.  ( 8 cups of water was my August goal and I completely bombed that.) Final decision will be made tomorrow

Small Things.

As the month is coming to an end I begin to think of ways I can improve my everyday habits. For instance a few months ago I set out to reach a goal of 10,000 steps a day. Keeping track at the end of each day then averaging my week. I made a goal to improve by 1,000 more steps than the week before. By the end of the month I can say I was walking 10,000 steps a day and still try to average that most days.

Now I have to look at my habits and figure out what small change I will do for September...