Three Parties & We All Need A Nap!

Happy Tuesday!  I missed a Monday post because we didn’t even have time to catch our breath this past weekend.  It was fun filled and very active.

Friday evening we headed over to my parent’s house for Christmas dinner. We will be out of town, so this was the perfect evening for us to celebrate.  We had a lovely dinner and then Mary had a blast opening gifts.  It is so fun to see your child “get” the idea of Christmas for the first time.

A few months ago Mary made friends with a boy who is a drummer in a band and also the high school band.  He let her play his drums at the homecoming football game and she has talked about it every single day since then.

Her buddy showed up during our Christmas party and gifted her a drum set.  It was the highlight of her night and was all she talked about the entire weekend.

Saturday started out with a minor crisis in our house.  The belt flew off of the treadmill during Rock’s run and he found himself spending a few hours learning to be a treadmill mechanic.  It would be an understatement to say that my husband is a saint.  He worked like crazy to get it fixed so that I could get a run in before we hosted our own Christmas party.

Thanks to him I was able to run that day and the treadmill got me through 42 miles last week.

We cleaned and decorated and then I got to business on making a cheese platter for the table.  This year we did an appetizer and cocktail party and the centerpiece was my cheeseboard.  I bought these beautiful acacia platters at Target for $13 each and lined them with a variety of cheeses, meats, nuts, and fruit.  It made our dining room table the perfect gathering place.

Sunday morning we woke up and got ourselves together enough to go to church.  We coaxed Mary into going by promising her we would return quickly so that she could play the drums.  She went downstairs and wailed on the drums and even penned her own song.  Thanks to some lessons from Daniel Tiger she created a song where she simply shouts, “I’m so mad.  I’m so mad.  I’m so mad, mad, mad!”  Please trust me that she is not angry when she sings this but I think these are the only things she knows that should be shouted.

We were able to get her down for a nap with a promise that her friends would be coming over later for another party.  As soon as I walked in to wake her up she jumped up and said, “Oh!  I need my tights!”

We invited Mary’s friends and our friends over for a gingerbread decorating party.  We are so lucky that many of our good friends have awesome children that are so great to Mary.  Ages ranged from 1-11 and they all did a great job of making some pretty cool houses.  The older girls took it pretty seriously while the younger ones shoveled a lot of their projects into their mouths.

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Pre-party set up!

By the time we put the girls down to bed Sunday night and poured a glass of wine, Rock kicked his feet up and announced that we were officially done hosting for the holiday season.  While it was a little sad to see it come to an end, I am thrilled that there are so many more celebrations yet to come, and that we had some party successes over here!

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And this is how Mary decorates cookies. Can you figure out which ones she did?!

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How was your weekend?  

What would be your ultimate choice to have on a cheeseboard?

Holiday Fun and Delicious Recipes For The Season

Happy Monday!  What a fun week we just had and things are about to get crazy this coming week.

Michigan was freezing cold and all of my 49 miles of running were done on the treadmill.  When the thermometer plays tricks by saying it is a frigid 29 degrees out but actually feels like 9, there is no chance that I want to head outside.  Thank goodness for our treadmill.  It was nice and toasty in our basement!

I got into the gym to train clients a few times this past week.  And on Thursday we went on a family adventure to Traverse City.  My mom took us to Moomers, a local dairy, that is nationally known for their delicious ice cream.  Before they close for the season, they host gingerbread making for children (or adults).  For $30 you get a large pre-made gingerbread house, a muffin tin full of various candies, and plenty of messy frosting.  You can also make a sleigh or a gingerbread boy/girl for $15.

Mary and her cousin had a blast making houses.  This basically entailed us trying to hurry and get the candy on the house before the kids ate all of it.  Moomers does offer you extra candy if you need some.  Needless to say, we required seconds of a few things.

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The adventure wrapped up with pictures with their projects, which were later made into ornaments to take home.  Moomers also had boxes to carry the masterpieces home in.  It was really an awesome time and very well thought out.

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We then went downtown T.C. to try out a new to us venue.  The State Street Market Place opened in the last little while and houses several restaurants, a coffee bar, brewery, and a few shops.  Everything is open with communal tables to gather at.  We tried some delicious Lebanese food at Ziatun.  I am a sucker for beef Shwarma and spices.

Our weekend was filled with gymnastic classes, and a nice long run for me, followed by our first Christmas party of the year.  It was great to get together with family and enjoy delicious food and drinks.  There has been an influx of babies on my dad’s side of the family over the last year and it was a blast to see the cousins meeting each other for the first time.

We wrapped up Sunday with lots of baking, cooking, church and some great family time.  To start of the week I want to share some of the delicious recipes we have tried and loved this week.

These chewy white chocolate dipped ginger cookies are fantastic.  We are adding this to our cookie baking rotation.  I didn’t take a picture because mine look nothing like these beauties!  If you like a great ginger cookie, this one is chewy and the addition of white chocolate is perfect.

I found this recipe for shortbread while flipping through Better Homes and Gardens yesterday.  I tore out the recipe and immediately made these.  They are so easy and taste amazing!

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Recipe:  Simply combine 1 1/4 cups flour, 1/2 cup powdered sugar, and 2/3 butter.  Use a pastry blender to combine.  Knead into a ball and then roll out on a floured surface.  Slice as you wish and place on an ungreased baking sheet.  Sprinkle generously and then bake at 325ºF for 15-18 minutes until edges are golden.  Cool for a few minutes and transfer to a rack.

I am also a huge fan of Six Sister’s Stuff.  I made this delicious and super easy fudge.  I prefer make it without the marshmallows and nuts.  This comes together in minutes with just a few ingredients.

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Rock finished off Sunday evening in grand style.  He made these Six Sixter’s Stuff Fall Off The Bone Ribs in the slow cooker and then finished them off in the broiler.  They might have been the best ribs we have ever had!  I have yet to have a recipe go wrong from this website.  It is my favorite.

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Do you have a favorite holiday recipe you care to share?  I’m baking all week because we have 3 holiday parties next weekend and are hosting two of them!

Food Is Food, Sweat Is Sweat-Enough With The Guilt

I’ve noticed a lot of posts on social media lately encouraging people to work out so they don’t feel guilty about eating meals during the holidays.  I certainly admit that I ran a Turkey Trot last week, knowing that I was going to enjoy a big feast later in the day.  But I also told my husband that we don’t use exercise as a replacement for overeating.  The two shouldn’t be a means to balance each other out.  Sometimes it may seem that way, but it shouldn’t really be the case.

Of course, many of us exercise to stay healthy and maintain a healthy weight, or even to lose weight at times.  But exercise isn’t just a form of diet.  It is a healthy activity that also releases endorphins and makes us feel good about life and ourselves.
On Thanksgiving there were a lot of #burntheturkey #earntheturkey and it was driving me crazy.  You don’t have to earn your turkey.  Thanksgiving is a holiday meant to be spent with friends and family.  The same goes for Christmas, Hanukkah, New Years and other holidays.  Exercise isn’t the ticket that allows you to enjoy turkey or any other meal.  You don’t have to earn that food through exercise, at any time.
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When we say that we earned a meal, it makes it seem like under other circumstances, we shouldn’t eat or enjoy such foods.  That is totally unfair!  Food is not only an essential part of life, but also a very important part of socializing and our cultures.
We should of course aim for a balance in our lives and strive to eat healthy most of the time.  We should also have times where we enjoy a little indulgence.  Dessert is delicious and so are hamburgers, french fries, or whatever your pleasure might be.  When we don’t allow ourselves to eat these things, we deprive our wants, and often go overboard when we have the opportunity.
Exercise on the other hand, shouldn’t be a punishment.  Sweat is not your fat crying.  That statement drives me nuts.  Enough with the fat nonsense!  Exercise is an important component of a healthy lifestyle and sweat is the output from your effort.  Nothing is crying.  Your body, in fact, is likely rejoicing.
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Aim for balance this holiday season.  Eat mostly healthy.  Watch your portions.  And exercise when you can because it is good for you.  But please don’t punish yourself because you overdo it at a meal.  Go ahead and enjoy some holiday appetizers, desserts, or drinks.
Pick an exercise that you enjoy.  Carve out time most days to get a workout in and enjoy that sweat.  Then take a moment to look at yourself in the mirror and smile!

Eliminate Stress For A Healthy Holiday

I used to dread Thanksgiving.  I wasn’t a fan of turkey for some strange reason, and I dealt with some tremendous food noise in my head.  However, over the years I have become a big fan of this holiday and have learned that it can be a really fun time to gather around the table and actually enjoy yourself sans guilt.

When we spend a holiday or other family gathering worrying about what we eat and how it affects our bodies, we don’t get to enjoy some of the greatest times with the people we love.  The holidays shouldn’t be a time where we add stress to our lives.  It should be a time of enjoyment.

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So how do we go about that?  Below are a few tips from me as a certified Health Coach, personal trainer, and someone who has had to learn these lessons herself.

Start your day out right.  When you know that you are going to be gathering at the table and enjoying a little extra or eating things you typically wouldn’t indulge in, it helps to get some activity in earlier that day.

Our family has made it a tradition the past few years to pick a local turkey trot to do together.  It is not only a great way to get in some exercise and start out the day on the right foot, but it is also a great way to start the day with family and friends.  When we encourage each other to be active, it is so much more fun and a positive experience.

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If you don’t like running, that is totally fine.  Go for a walk, hit the gym before it closes, or get the family outside for a tackle football game.  Being active boosts your energy, gets your metabolism going, and also elevates your mood.

Scan the table.  One great thing about Thanksgiving is that there are a lot of healthier options on the buffet.  Veggies are abundant and turkey is a great lean meat.  Just go for the white stuff!

Pick out the healthy options first and make those your biggest portions.  Then go ahead and indulge in those other yummy sides that you love but watch your portion sizes.

Stick to one plate.  Make yourself one plate and commit to it.  If you are still hungry after one large helping, take a moment to determine if it is true hunger.  If you feel that you truly are hungry, go for some extra veggies, or load up a salad.

The same goes for dessert.  Pick one piece of dessert or take 2 mini slices of pie if you can’t decide.  Odds are that it will still be there tomorrow, so don’t act like this is the last time you will ever get to eat dessert!

Bring something healthy that you love.  If you aren’t certain what will be on the table and you want to make sure you stick to a good plan, bring something that you know you will enjoy that is also healthy.  Perhaps you know that the appetizers will be your downfall.  Then bring a delicious veggie platter and some hummus.  Add some garlic to give it a kick and then enjoy!

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Remember that one day doesn’t break everything.  Sometimes you just need to enjoy yourself.  One day of unhealthy eating is not a complete loss.  You can always get back on track tomorrow.  At the same time, that doesn’t mean to just give up and eat everything you see.  Check in and make sure you are still hungry.  Try to be sensible with your portions.  But remember that tomorrow is another day and you can start it with a healthy breakfast and a solid workout.

Be kind to yourself.  Food should never be a source of guilt.  No one sticks 100% to their eating plan (okay, maybe Tom Brady, but how fun is that?!).  We all slip up and we all have foods that we love to eat just a little bit too much of.  Be kind to yourself and give yourself grace to have a less than perfect day.  Try your best to avoid the negative self talk.  Food is meant to be enjoyed, not to make you feel miserable.

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I can almost guarantee that we will all eat just a little bit too much, and a few things that we know we don’t really need.  Find a way to enjoy it and make a plan for how to start the next day in a healthy way, both mentally and physically.  

What are you looking forward to most about Thanksgiving?

We Don’t Use The “F” Word In Our House

Full disclosure, before you think I’ve gone and become a tame mom, I still have moments of F-bombing.  I tend to do it under my breath these days, but the truth is, profanities still happen around here.  I have two kids, can you blame me?!

There was a word that was much more common in my daily vocabulary and I am doing my best to erase it ever since I became a mom.

I grew up as a competitive figure skater.  Like other sports and activities where lean bodies are ideal, as I moved up the ranks, this type of body and weight were encouraged.  Whether coaches and judges came right out and told you to lose weight, or gentle nudges were given, it was very obvious that this body was essential for success in the sport.

I spent a lot of time watching other skaters and comparing my body.  I sized myself up in the mirror at ballet.  I was athletic.  I had muscles.  This left me looking much larger than other girls with skinny little legs.

You hear people telling you that “muscle weighs more than fat” but when you hop on the scale and hear that other girls weigh “X” amount of pounds, you start to feel overweight.  Numbers run through your head and you compare yourself to others.

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The notion of diets came into my life at an early age.  Other girls were discussing them, family members were on various diets, and weight was at the forefront of my mind.  I even had a coach point out to me when I was 12 that I was developing because I was getting “fat” in my armpits.  At the time, I was tiny, but regardless it should have never even been discussed and was very inappropriate.

I spent all of my teenage years and much of my early adulthood obsessed with my weight, exercise, and foods that I should/shouldn’t eat.  While I was fortunate to never have an eating disorder, I definitely had a very unhealthy relationship with food, exercise, and body image.

Friends in high school were annoyed by my constant whining that I was “fat.”  I was always looking for someone to tell me that I wasn’t.  Even if I didn’t believe them, I needed that reassurance.

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I may not be able to protect my girls from the pressures that awaits them in the outside world.  But I am going to do my part by showing them a healthy relationship with my body.  My weight might fluctuate. I may not feel my best at times, but I will certainly never utter the “fat” word in our house or anywhere else.  I will enjoy my food and encourage our family to enjoy a variety of healthy foods.  We will also enjoy every delicious and tasty bite we get to discover along the way.  Food is not meant to cause guilt and exercise is not meant to be punishment for what we eat.  Sweat is NOT your fat crying.  It is the awesome bi-product of moving your muscles.

I will also do the best I possibly can to not criticize myself.  This can be difficult, but young impressionable children do not need to see a role model or anyone else feeling dissatisfied with their bodies.  Confidence can carry a person a very long way and I truly believe we can pass this attitude on not only to our children, but also to the people we surround ourselves with in our lives.

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I have many female clients who refuse to use mirrors to correct their form or to ensure they are properly doing exercises because they do not want to see their reflection.  I cannot tell you how much this saddens me.  These amazing women are wonderful people.  We should somehow be far past this discomfort with seeing our image.  There is much more to ourselves besides a number on a scale.  Beauty goes far beyond pounds or pant sizes.

Learning to love ourselves isn’t always easy, and there are years of adolescence and puberty to wreak havoc on young minds.  Being body positive is a great way to set an example for young girls and boys. Even better, this positive attitude shares the love with yourself.

Regardless of whether you have children of your own, try to take a moment of pause before you criticize yourself or use the “f” word.  Consider what it does to your own confidence and to the people around you.  It is very likely that you are loved by many people and we often forget that when we put ourselves down, it hurts their feelings and confidence too.  Let’s work together to raise a new generation of body confident children and to lift ourselves up at the same time.

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How do you like to set an example for others?  Share your confidence building ideas!

 

 

Make Yourself An Informed Consumer

Over the past few months I have worked with many clients who are trying to live a healthier life.  One thing that has become increasingly common with food logs is the general misunderstand about what is “healthy” and “unhealthy.”   There is a lot of misinformation out there regarding diets and well being.

One of the best ways to ensure that you are an informed consumer and healthier eater is by looking at food labels.  These is a standard format for all of the foods we purchase and consume.  All food labels look alike and show you the same information.

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The first thing you will notice at the top of a food label is a description of what the serving size is and how many servings are in each package.  This information is extremely important.  Serving sizes are not determined by anyone other than the company who produces the food, meaning that each company can determine how large a serving size is.  Next you will want to know how many servings are in a package.  It is not uncommon for a small package to have multiple servings.  If you did not realize this you might think you are consuming far fewer calories than you actually are.

Next on a food label, you will see calorie and fat content, followed by the percentage of calories that come from fat.  This information is also very valuable.  A snack with less than 100 calories per serving is considered a low calorie food.  Any snack with 100-400 calories per serving is considered a moderate calorie food.  And a snack with over 400 calories per serving would be considered a high calorie food.

Below the breakdown of nutrients on each label, you will also find a full list of the ingredients.  These are listed in order of largest amount to smallest.  It is always recommended to look for ingredients at the top that you recognize.  If you find words that you cannot decipher or do not recognize, they are most likely preservatives.  Aim for eating more whole or recognizable foods in your diet.

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Do you recognize most of these ingredients from your pantry?

You will also see a list of potential allergens.  All allergens must be listed.  The most common that you will find are peanuts, tree nuts, soy, wheat, dairy, eggs, and gluten.

Buyer Beware!

Please note that while the government does regulate food labels and most food claims, it does not regulate everything.  Just because you find “whole grains,” “organic,” or “healthy,” or “natural,” does not necessarily make them great choices.  Sugar laden cereals can also contain whole grains.  Organic food can also be full of added preservatives or sugars.

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All of these claims are legal to place on the cover of packaged food.

While a food label may make certain health claims, it doesn’t mean that it is completely healthy.  Before you assume that a food is good for you, read the label and check it’s serving size, calorie and fat content, amount of sugar, and ingredient list.  Compare food labels and always opt for the lowest sodium option between foods.

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I may have tried to convince my husband that these are “natural” but we both know it’s not completely true.

Serving sizes can be very misleading.  Some small bags that appear to be a single serving can actually hold two or three servings.  If you did not realize this you might think you are making a wise choice.  However, knowing just how much you are consuming might change your decision.  I recently came across a granola that was listed by the ounce.  Do you know how small an ounce is?  The granola had 40+ servings in a small bag.  That to me, is almost scandalous!

Be aware of certain foods that can appear to be healthy but labels might show otherwise:  Some of the leading culprits (but not all) are cereals, granolas, fat free candies/chips/crackers, energy bars, energy drinks, smoothies, juices, and trail mixes.

While reading food labels might seem tedious now, you will likely find it eye opening.  Once you get used to reading labels, you will soon find that you will naturally give it a quick scan and gravitate towards healthier choices.

What is your best recommendation for being an informed consumer?

A Lapse Isn’t A Relapse

Many of us head into the New Year with great intentions to get healthy or lose weight.  We often take on exercise plans, begin weight loss programs, or start a diet.  It is not uncommon to start off feeling very motivated.  We keep to our plans and see progress being made.  But as the weeks pass by we slip up a bit and sometimes the weight comes back on.

This can be frustrating and discouraging.  We think that we have failed or even consider ourselves to be failures.  However, part of taking on new programs or making lifestyle changes is making mistakes.

Many of us look around and see people who appear to have unstoppable amounts of will power.  They appear to be able to hold off from touching everything that seems tempting.  However, the truth is that each of us has a set amount of will power.  It is not an unlimited thing.

Will power diminishes as the day goes by, meaning that when we wake up in the morning, we are at our peak amount of will power.  This is why it is so much easier to make great decisions like eating well or hitting the gym earliest in the morning.  Later in the day, we have less will power and it is far more difficult to make these difficult decisions.

Stress is also one of the biggest causes of derailment from our healthy plans, quickly diminishing will power.  When we add this to our hectic schedules you can see that is very easy to find ourselves making poor decisions.

When this happens, it is important to remember that a lapse from your healthy plan is not a relapse.  One mistake or a few mistakes does not make you failure.  It does not send you back to square one.  We can all learn from these mistakes.

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Take a step back from your situation.  Why did you make a different decision from what you had planned?  Did stress cause these decisions?  If so, it is important to figure out what triggered your stress reaction and then find a way to plan for the next time this might occur.

When we understand our triggers, we can make a game plan to sidestep these potential derailments. 

Don’t get down on yourself.  You are not a failure.  Do not compare yourself to others.

We often look at celebrities and see how they always eat healthy and always look great.  While this may be the case, remember that this is what they do for a living.  They have a healthy living entourage to keep them on track.  Celebrities have trainers, nutritionists, and even cooks to achieve their goals.  And when all else fails, they have stylists and doctors to help them too.

Just as athletes need coaches and students need teachers, anyone who is trying to make healthy living changes needs a support crew.  That includes family members, friends, and peers at work.  Let people know what you are trying to do.  Ask for their assistance in supporting you.  Maybe a friend at work would be happy to join you in the lunch room instead of grabbing fast food.  Perhaps your family would join you for a walk after dinner each evening.  Enlist your crew.

Don’t forget your biggest asset.  You are the biggest and best support you could possibly have.  Don’t get down on yourself for making mistakes.  Remind yourself that this is part of the process.  When things don’t go as planned or you are having a rough day, be your best friend and sit back and help yourself assess the situation.  Figure out where things went wrong and help yourself determine how to make everything work better in the future.

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Enjoy life.  Learn from your mistakes and move forward.  Don’t dwell on the past and remember that a lapse is most definitely not a relapse.

How do you get yourself back on track when things don’t go as planned?

Veggie Based Dessert Dip

Happy Monday!  I hope you had a great weekend!  I spent a long week working at the gym and playing in the snow with Mary.  A fellow trainer mentioned that she was at Sam’s Club earlier in the week and found dessert hummus.  I asked her about it and she couldn’t stop raving.  It might sound odd but she said she was in love and her so were her kids.  In fact, she had to ask her husband to hide this new version of dessert.  We discussed what went into this and both agreed that it could be made at home.

This was perfect because Mary has recently taken to dipping everything.  She loves to dip her pancakes in syrup (as well as her cereal).  She always asks for ketchup with anything we are eating.  And if we want her to eat something, we add dip on the side.  This girl loves chips and salsa!

I have recently made it my goal to find healthy dips for her to try.  So why not dessert dip?  I made 2 versions; peanut butter and chocolate peanut butter.  Both of these took less than 5 minutes to whip up.  I then pulled out pear and apple slices, celery sticks, and animal crackers for her to test out.  She ended up eating it with a spoon.  I can’t say that I blame her.

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These recipes are deliciously sweet, high in fiber, full of healthy ingredients, but also low in calories.

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Check out the two recipes below!

Peanut Butter Hummus

Ingredients:

1 can garbanzo beans (drained and rinsed)

2 tablespoons peanut butter powder (such as PB2 or Jif Peanut Powder)

1-2 tablespoons syrup

Optional tablespoon coconut oil

Chocolately Peanut Butter Black Bean Hummus

Ingredients:

1 can black beans (drained and rinsed)

2 tablespoons Jif Chocolate Peanut Powder

1-2 tablespoons syrup

Directions:

Combine ingredients in food processor.  Blend until well combined.  Enjoy!

The black beans have a little bit more of a wet consistency and do not require any extra oils or liquids.  I ended up adding a little extra peanut butter to the black bean concoction for a creamier peanut butter flavor.

What would you add to your dessert dip?

Gingerbread Granola

I’m not walking away from the holidays without a fight.  We finally took our tree and decorations down last weekend.  I always love decorating for the holidays but it flies by and then its a little disappointing once it is over.

One of my favorite things about the holiday season is gingerbread.  I love gingerbread cookies.  I love the spicy flavor.  It evokes all of the aromas of the season for me.

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I could seriously eat this guy up!

I also love granola, but if you have ever looked at a nutrition label for most granolas you will find that they are loaded with fat and sugar.  Don’t get me wrong, fat isn’t the culprit we once accused it of being.  However, I don’t like starting the morning off with a cereal that is full of unnecessary fat and calories.  I like to eat mindfully.

So I set about to make a granola that tastes like gingerbread but is also full of healthy fats and far less sugar.  This recipe is full of fiber and antioxidant rich dried fruits.

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Ingredients:

3 cups oatmeal

1/2 cup sliced almonds

1/2 cup dried apricots (chopped)

1/2 cup dried cherries (chopped)

2 tablespoons melted butter

2 tablespoons pure maple syrup

1 tablespoon dark molasses

I tablespoon ginger

1 teaspoon clove

1 teaspoon nutmeg

Directions:

Preheat oven to 250ºF.  Combine butter, syrup, and molasses in a small bowl.  Add oats to a large bowl and stir in the butter and syrup mixture.  Add in fruit and nuts.  Thoroughly stir in spices until well covered.

Place granola mix on a large baking sheet.  Bake for 1 hour, stirring every 15 minutes.  Remove from oven and allow to dry for at least one hour.

What is your favorite holiday flavor?  Do you like granola?

Body Reboost Salad

I don’t know about you but I had a wonderful holiday week.  Actually, it is going to continue a bit this weekend with a little New Year’s celebration.

Admittedly, I overindulged.  I knew what I was doing and I was okay with it at the time.  Generally speaking, I eat very well.  I enjoy eating healthy but also enjoy a little sweetness in my daily routine.  However, I ate a lot and I ate a lot of some not so healthy foods last week.  It was fun.  But now I feel a bit puffy and sluggish.

Nothing feels better after a little overindulging, than to get back on the healthy bandwagon.  One thing that is great for your body and belly is beans.  Beans are a powerhouse of nutritional goodness.

When we walked in the door from a week away, we had very few things in the refrigerator or cupboard.  However, anytime I got to the grocery store and they have a sale on canned goods, I stock up.  Mary loves chili and I love that she is a fan of beans.

I quickly went to town making this “salad.”  I knew she would gobble it up. I also knew that it would fill the rest of us up and leave our bellies feeling a little better.  One thing that happens when I eat a bit differently than normal is that I get horrible heart burn.  Giving your belly a little “reboost” can help to reset your body.

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This recipe is super simple and likely already in your kitchen.  Here are a few benefits of this fun “salad.”

Black beans: are packed full of fiber, potassium, Vitamin B6 and folate.  They are low in cholesterol and heart healthy.

Garbanzo beans:  are high in fiber, protein, magnesium, potassium, and iron.  They are low in fat and calories and again are really great for your heart healthy lifestyle.

Kidney beans: are high in protein, fiber, iron, potassium, maganese, Vitamin B1, and folate.

Corn: is also high in fiber, and a wonderful antioxidant.  Antioxidants help repair damage from cancer causing agents in our bodies.  Chemicals in this vegetable also help improve vision.

Red onions: continue on our healthy eating plan by packing in calcium, folate, thiamine, potassium, magnesium, and Vitamins C, K  and B6.

Our bodies rely on a variety of these minerals and vitamins.  Getting an abundance helps to ensure that we keep our bodies functioning and healthy.

So how do we make this super simple salad?  

Ingredients:

1 can black beans, drained

1 can garbanzo beans, drained

1 can red kidney beans, drained

1 can sweet corn, drained

1 small red onion, chopped

1 tablespoon EVOO

Salt and pepper to taste

Balsamic vinegar (optional)

Directions:

Drain all of the canned vegetables and rinse in a colander.  Chop the red onion and add all ingredients to a bowl.  Toss with EVOO.  Add a little salt and pepper to taste.  You can also add a little balsamic vinegar or apple cider vinegar to give a little kick.

I love adding this on top of my green salads.  It also tastes delicious with a little salsa and a dash of cheese.  This is a great one to make a big batch and add to other dishes throughout the week.