Posts tagged ‘healthy food’

April 7, 2014

Fuel Your Workout: Green Machine

strong is the new

How do you feed yourself for your workouts? Do you have trouble coming up with small meals that will fill you up but not make you feel bloated? I’ve struggled with my pre-workout meal over the years, but through trial and error, I found several solid options that work for me. Scrambled egg whites and oatmeal are great at filling me up, yet they are neutral enough to digest easily. I also like protein smoothies with fresh fruit added—quick and yummy! Your body may respond differently and therefore may need different fuel. But whatever that fuel is, you must figure it out!

Avoid the Bonk

First and foremost, make sure you get all your meals in throughout the day. If you skip breakfast, get a bite of lunch, and then eat a small snack, you may still hit the wall when it’s go time. To avoid the dreaded “bonk” and for some great pre-workout snack ideas, check out my post “Hitting the Wall” (https://thehealthyhousewives.wordpress.com/2013/11/04/hitting-the-wall/).

 

Find Your Feel-Good Snack

oatmeal

You will need to experiment with various foods and see how they make you feel. Look for options that make you feel satisfied yet clean.

  • Does a bowl of cereal leave you hungering for more?
  • Does yogurt tear up your system?
  • Are you a little weak, even after devouring the packet of almonds and a green juice?
  • Does bread sometimes puff you up like Winnie the Pooh?

 

My Favorite Fuel

My favorite protein smoothie du jour is something I call the Green Machine. It’s super simple, tastes amazing (if a little grassy), and fills me up without weighing me down.

Green Machine

Pre-workout meal or afternoon snack–you decide!

  • 1.5 scoops whey or vegan protein powder*
  • 1-1.5 c. almond milk
  • 1 banana
  • 1 serving green phytofoods (Amazing Grass–Green Superfoods, ORAC berry)
  • 1 Tbsp. flax oil blend (Udo’s 3·6·9 Blend)
  • Few cubes of ice (optional)

Blend and enjoy!

 

*Favorite whey protein: Syntha-6 in Strawberry Milkshake

Favorite vegan protein: Sunwarrior Classic Blend in Vanilla

 

Good luck and happy fueling!

Brooke

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February 3, 2014

Life Is a Feast

Do you need a little happy in your life? If you do, you can borrow some of mine for a bit—but only until you find your own. I found this talisman of my joy (at least the beginnings of it) at Office Max—who knew?!? Check out my Happy Kitchen Board below:

Just makes me smile!

Just makes me smile!

My Happy Kitchen Board makes me grin whenever I see it. It’s a bright, beautiful representation of my spirit settled happily in my kitchen, the center of our home. It also serves as a visual shortcut to my own brand of happiness, reminding me to stop and savor when I run too ragged and forget. Now I want you to zero in on that rabbit near the flower pot: “Life is a feast.”

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Love this little guy.

There’s so much power packed into that tiny phrase!  Life should be savored, shouldn’t it? With joyful abundance and possibilities unbounded, conjuring up gifts freely shared. Recently, I was blessed with an actual feast for both the body and the spirit–double win! In case you don’t know, I work at a magnificent retirement community, Juliette Fowler Communities, and one of the sweetest parts of my day is Morning Devotions.

Dear friends: Amp and Ruth, and their helper, Tracy

Now, how many people can say that they begin their workday in a place overflowing with love and respect, spending time with treasured friends, sharing coffee and treats, and exchanging stories of how God moves in their lives? Not many! The group of residents and staff members that gather for this morning time together are very dear to me. I swear I’m doused in love and happiness by the time we say goodbye.

Sweet ladies: Hazel, Wanda, and Carolyn

Last Thursday, however, was extra special. My sweet friend and Director of Life Enrichment (the most perfectly named department I know) Marti Miller planned a bountiful, healthy spread for our residents. A quick trip to Whole Foods later, and we were set. Here’s what we enjoyed:

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  • Fresh mandarin oranges
  • Iced mocha (made with almond milk, coffee, and natural cocoa)
  • Activia yogurt
  • Fresh papaya and mango
  • Fresh green juice
  • Cranberry juice with natural ginger ale
  • Hail Merry macaroons
Two of my very favorite people: Marti Miller and Deborah Armstrong

Two of my very favorite people: Marti Miller and Deborah Armstrong

The food was excellent, and the company even better. That delicious morning meal with my friends was a perfect reminder for all of us to keep enjoying this glorious feast of life. Have a super week!

Bon appétit, and God bless!

Brooke

November 8, 2013

HEALTHY PLACES I EAT AT IN DALLAS FREQUENTLY

Dallas offers all kinds of healthy eats!

Dallas offers all kinds of healthy eats!

Being a trainer, my clients always ask me what do I eat and where do I go eat at on a regular basis. So I am going to give you the name, my favorite dish, and the link so you could check them out.

 

Love how they tell you where they got the recycled materials at Snappy's.

Love how they tell you where they got the recycled materials at Snappy’s.

Snappy Salads: I go a few days a week for lunch to Snappy Salads. This is the “fast food” that I eat. I get to make my own fresh salad. They have a lot of organic choices and they even make the dressing in house. I love how they are very involved in the community and they have lots of recycled items such a table tops and napkins. Companies that car about the environment AWK! I am a plant-powered healthinista, so I make sure I eat fresh whole foods every day. My usual is a vegan salad-spring mix lettuce, cucumbers, celery, carrots, tomatoes, black olives, quinoa, chick peas, and beets. I LOVE the chipotle lime vinaigrette made in house. It has lots of cilantro. YUM! http://www.snappysalads.com/

So many options at Salata!

So many options at Salata!

Salata: This is another build your own salad place but it has a slightly different flavor. The dressing is made in house and have different flavor. I get the same salad but the combination of ginger lime and fresh herb dressing. The two mix together rock the taste buds! http://www.salata.com/

Season's 52 has dessert for the healthy eater in mind!

Season’s 52 has dessert for the healthy eater in mind!

Seasons 52: I usually go here for dinner but meet friends here occasionally for lunch. What I love about this place is that they have a ton of vegan and vegetarian choices. They change their menu every season and they have a ton of organic/farmer market choices. Even their plates are calorie portioned. Each dinner plate is 450 calories. Oh, and the desserts are small. You can get 3 large bites or 5 small ones. Perfect for the one who wants dessert but not trying to make a meal of it. http://www.seasons52.com

The Juice Bar Menu

The Juice Bar Menu

 

 

The Juice Bar: I love this place for a quick snack. The have fresh made green juices and fruit smoothies for a quick pick me up. I usually get a skinny greens. LOVE! I like when someone else juicing my juice then me. LOL! Hate cleaning the juicer. Even though I will do it, I would rather buy one. http://www.thejuicebardallas.com/

Coconut Kale Enchiladas form Be Raw are to die for!

Coconut Kale Enchiladas form Be Raw are to die for!

Be Raw: This place is 100% raw vegan. They don’t cook anything. You can get tacos,
burgers, sushi, and green juices. My favorite dish is the coconut Kale
enchiladas with a green juice on the side. I get that almost every time. http://www.berawfoodandjuice.com/

 

FT 33 makes cuisine out of fresh farmers market food!

FT 33 makes cuisine out of fresh farmers market food!

 

FT 33: This place is in the Design District in Dallas. It as AH-MAZING! They shop local at the farmer market and they make cuisine with it. The menu changes daily due to what food is available at the Farmer’s market. You have to try the lemon martini made from fresh lemons. I always get their salad and a vegan dish. I have been a few times and every time has been DELISH! http://ft33dallas.com/

 

ENJOY,

Marzia

 

 

 

May 17, 2013

May is Osteoporosis Awareness Month

226May is Osteoporosis Awareness Month and so today I am choosing to write about a disease state that I spend most of my days educating people on. Osteoporosis is disease of the bones and it is a silent, but deadly disease.  In the 5-7 yrs after menopause the average woman loses about 20% of her bone mineral density. 44 million Americans have a low bone density or osteoporosis. Oftentimes osteoporosis is under diagnosed and not detected until bones become so weak that a fracture may occur. Approximately 1 in 2 women over the age of 50 will have an osteoporosis- related fracture in her remaining lifetime.  And once a patient has experienced a new vertebral osteoporotic fracture, studies show that 20% of women will develop a subsequent vertebral fracture within 12 months. A woman’s risk for breaking her hip is greater than the combined risk of developing breast, uterine, and ovarian cancer.  And women who have had a hip fracture are 4 times more likely to have another. The numbers are alarming but there is so much that you can do to prevent and treat bone loss.

thPeople used to think that osteoporosis was an inevitable part of aging. Today we know a lot more about how to prevent, detect, and treat the disease. You are never too young or old to take care of your bones. Good lifestyle habits can help you protect your bones and decrease your chance of getting osteoporosis. And, if your healthcare provider hasn’t talked to you about your bone health, it’s time for you to bring it up!

There are lots of dietary changes and health habits that can help you maintain your bone health. 

1.)    Eat more protein- Studies show that low protein diets are associated with higher risk for fracture

2.)    Eat fruits and veggies- Fruits and veggies have been proven to be natural buffers to neutralize acids from proteins and carbs. If your diet doesn’t have enough fruits and veggies it will (like with sodas)take away calcium from your bones. Research shows that 2 ½ cups of veggies and 2 cups of fruit is enough to protect your body from these acids.

3.)    Drink less soda- Increased soda consumption puts patients at higher risk for fracture.

4.)    Stop smoking and limit alcohol to one to two drinks a day.

5.)    Get enough calcium and vitamin D by eating a well balanced diet and appropriate supplementation.

6.)    Exercise!

 

 Obviously the food that you eat can affect your bones. So learning about the foods that are rich in calcium, vitamin D and other nutrients that are important for your bone health and overall health will help you make healthier food choices every day. The chart below is from The National Osteoporosis Foundation and gives examples of the different types of food you should be eating every day.

Good-for-Your-Bones Foods

Food Nutrient
Dairy products such as low-fat and non-fat milk, yogurt and cheese Calcium. Some dairy products are fortified with Vitamin D.
Fish  
Canned sardines and salmon (with bones) Calcium
Fatty varieties such as salmon, mackerel, tuna and sardines Vitamin D
Fruits and vegetables  
Collard greens, turnip greens, kale, okra, Chinese cabbage, dandelion greens, mustard greens and broccoli. Calcium
Spinach, beet greens, okra, tomato products, artichokes, plantains, potatoes, sweet potatoes, collard greens and raisins. Magnesium
Tomato products, raisins, potatoes, spinach, sweet potatoes, papaya, oranges, orange juice, bananas, plantains and prunes. Potassium
Red peppers, green peppers, oranges, grapefruits, broccoli, strawberries, brussels sprouts, papaya and pineapples. Vitamin C
Dark green leafy vegetables such as kale, collard greens, spinach, mustard greens, turnip greens and brussel sprouts.  Vitamin K
Fortified Foods   
Calcium and vitamin D are sometimes added to certain brands of juices, breakfast foods, soy milk, rice milk, cereals, snacks and breads. Calcium, Vitamin D

 Start taking care of your bones! There is so much that you can do these days to both prevent and treat this disease.  Stay tuned for next week’s blog to learn more specifics around the importance and ways to supplement vitamin d.

 Love yourself to a healthy lifestyle-

Loren Silas

April 1, 2013

My Fast Food

tulips

Morning, everyone! This is Brooke, and yes, I’m struggling today. It really feels like a Monday today, which works out well, since it IS Monday. But surely I’m not alone here. Here in North Texas (Dallas to be exact), spring has sprung forth joyfully—the tulips are gorgeous, the redbuds are crowned with purple-pink blossoms, and yellow-green pollen is beginning to coat everything. And while the weather may feel like California for the next few glorious weeks, allergy sufferers (like me) are likely sucking it up, mainlining eye drops and Kleenex for the foreseeable future. But at least it’s spring!

I know we’d all like to have everything under control, but I’m just going to be honest—I’m kinda sleep-deprived most of the time, including today. So when I have these draggy kind of days, I think what would help me feel more nourished and less depleted? Good food and fresh juice, of course! Thankfully, I have the perfect place for fresh, fast food strategically placed between work and home—Whole Foods! I swear I hear heavenly melodies every time I turn into the parking lot.

car pic w juice_cropped

My first stop is the juice counter to order the Sweet Tooth—a scrumptious mixture of apple, pear, beet, carrot, and ginger. A little of that ginger will clear your sinuses right out. Wow! Then onto the rainbow spread of the salad bar and prepared food—not only are the choices abundant, but they are (for the most part) healthy and conscientiously made. It makes my heart happy to partake of these delicious dishes, and the very best part is that I didn’t have to think about them or cook them. They are special for me—fast food that’s a little bit fancy. I load up on some starchy carbs as well as veggie carbs and tasty protein. Here’s a fun tip: If you need a nice, crunchy little salad and you’re in a hurry, pick up a Salad Shooter. It’s a small container with 5-6 layers of crunchy, tasty salad fixings, and when you add the little container of dressing, you put the lid back on, shake the whole thing up, and magic! Instant salad perfectly dressed.

whole foods_cropped

You can still make healthy choices for your fast food, even if you don’t have a Whole Foods or Central Market nearby. Find a lean protein, some slow-digesting healthy carbs (whole grains, sweet potato, quinoa, etc.), as much salad and green veggies as you like, and of course lots of water.

feeling great

Have a super week and happy eating—you deserve to feel great!

~Brooke

January 15, 2013

STUFFED BELL PEPPER DINNER AND BANANA PUDDING FOR DESSERT

Dinner-stuffed bell pepper. Dessert-banana pudding.

Dinner-stuffed bell pepper. Dessert-banana pudding.

 

Hey HH family,

So I posted some nutritious recipes and you demanded the recipes. So here you go!

STUFFED BELL PEPPERS

4 bell peppers (any color)

1 fifteen ounce can of a mixed bean(black, kidney, and chick pea), drained and rinsed

1 cup cooked quinoa

1 ½ cup oatmeal dry

½ onion, finely diced

2 garlic cloves, minced

1 large carrot, peeled and shredded

2 celery stalks, washed and shredded

1 cup finely chopped brown mushrooms

3 tablespoon Italian seasoning

2 tablespoons low-sodium soy sauce or tamari (GF) OR Braggs Liquid Amino

Ingredients for stuffed bell pepper dinner

Ingredients for stuffed bell pepper dinner

 

 

Mushroom Gravy:

1/2 cups low-sodium vegetable broth, divided

1 cup chopped white onion

4 cloves garlic, finely chopped

8 ounces wild mushrooms, trimmed and chopped

2 tablespoons finely chopped fresh thyme

1 tablespoon finely chopped fresh rosemary

1/4 cup Merlot or other spicy red wine

2 tablespoons reduced-sodium tamari

3 tablespoons nutritional yeast

2 tablespoons brown rice flour or quinoa flour

1/4 teaspoon ground black pepper

Directions:

In a large skillet over medium-high heat, bring 1/2 cup broth to a simmer. Add onion and garlic and cook for about 4 minutes or until onion is translucent. Stir in mushrooms, rosemary and thyme and continue to cook about 2 minutes or until mushrooms release their liquid and start to become tender. Add wine and cook 1 minute, stirring constantly. Stir in remaining 3 cups broth and bring to a simmer.

Meanwhile, in a small bowl, whisk together tamari, yeast and flour to form a thick paste. Add mixture to skillet about 1 teaspoon at a time, whisking constantly to make sure paste dissolves. Bring to a boil and boil 1 minute, stirring constantly. Add pepper.

 

Directions:

Preheat oven to 350ºF and have your 4 bell peppers cleaned and tops cut off already. Mash beans in a large bowl with a fork or potato masher and mix all ingredients until evenly combined. Transfer to cut opened bell peppers and pat down firmly and tightly using a spatula. Bake for 35 minutes until firm and brown on the on the top. Allow it to cool and firm up before serving, about 15 minutes. Serve with mushroom gravy on top. Place top part of bell pepper back on for garnish.

Cooked and ready to eat!

Cooked and ready to eat!

 

Makes 4 servings. Serve with a fresh side salad to get in extra greens.

Ingredients for banana pudding

Ingredients for banana pudding

BANANA PUDDING

1 cup coconut milk
2 bananas
2 teaspoons vanilla
3 medjool dates, pits removed
2 tablespoons chia seeds

Puree everything but the chia seeds in a blender until smooth, combined and thick. You may see a few little bits of the dates still, but that’s ok. Pour the mixture into bowl or pitcher, add in the chia seeds. Make sure to stir well to combine. Cover the bowl or put the lid on the pitcher and shake well. Pour the mixture into fun serving size dessert cups. Keep in the refrigerator overnight or for at least 4 hours.
Top with fresh banana slices for garnish.

Serves 4

Garnish with banana slices and enjoy!

Garnish with banana slices and enjoy!

 

I hope you guys enjoy these nutritious recipes. There is more to come!

Marzia