You either love them or hate them, brussel sprouts can be a delicious side if prepared with love. My husband would marry bacon if he could, so I tend to throw it into different dishes just to grab his attention. Brussel sprouts…these tastely little cruciferous veggies were awesome and the health benefits are endless. Cruciferous veggies, like brussel sprouts can help naturally detox hormones, and even can help prevent certain cancers.
- 1 Lb. Frozen or fresh brussel sprouts chopped into half or quarter
- 2 Tbsp. extra virgin olive oil
- 1 Tbsp. balsamic vinegar
- 2 slices chopped bacon (uncooked)
- pepper to taste
- garlic powder to taste
- dash of salt
Toss all ingredients together and lay on aluminum foil over baking sheet. Roast on 350-400 for 15-20 min. Should have a little brown to them when completely cooked. Enjoy!
One of my ultimate favorite treats is a good handful (or two) of granola. It is sweet, crunchy, and satisfying but there is a lot of hidden sugar in granola if you buy the store bought brands. When in doubt make it yourself. Just a little warning you may be hungry, the smell of the roasted oats, nuts, seeds and honey are amazing!
2 c gluten free plain oats
2 Tbsp. grape seed oil
1/4 c raw local honey
1 Tbsp. cinnamon
1/2 tsp. nutmeg
1/4-1/2 c raw sunflower seeds
1/4-1/2 c raw pumpkin seeds
1/4-1/2 c chopped raw walnuts
Mix all dry ingredients together, then add honey and oil, spread on cookie sheet and bake on 350 for 15-20 minutes or until desired crunch!
Store in airtight container, and enjoy!
There was another salmonella outbreak this week and it has spread almost over the entire country, and the Foster Farm’s Chicken plant has remained open and chicken from the farm is still on the shelves, being pulled slowly by certain stores. It is unfortunate due to the government shut down we are not able to see accurate tracking numbers for the outbreak because those who do the actual tracking are not working, they were actually called back into work to handle this, they should have been looking to prevent this! (I’ll stop there, that is for another topic and blog, haha).
- Salmonella symptoms include – fever, nausea, cramps or diarrhea (within 3 days after eating chicken), very dangerous for the young, elderly and those with compromised immune systems.
- Prevention- cook your chicken thoroughly and avoid cross contamination with other foods. Do not let raw chicken touch your vegetables, or leave the residue from raw chicken on countertops, etc.
- Beware and avoid any chicken from Foster Farms Chicken, it is distributed to Costco, Kroger, etc.
Here is some guidance when shopping for meats, poultry, and fish. I always tell clients if you are on a tight budget and you want to prioritize which foods to buy organic/certified all natural start with meats and dairy. With meats, poultry, fish, eggs, and dairy the hormones, pesticides and antibiotics are in the food and we cannot wash them off like we can with most produce, this is why I prioritize them over fruits and vegetables if you are sticking to a budget.
Here are some buzz words to look for when shopping especially for proteins and dairy.
Dairy (preferably organic and full fat)
I’m not a huge fan of dairy so trying dairy free alternatives is what I recommend.
- Unsweetened almond milk
- Unsweetened coconut milk
- Coconut yogurt
- Dairy and soy free cheese
Proteins: (preferably organic/all natural)
- Eggs: cage free/ organic
- Fish & Seafood: better sources due to their low mercury content
- Catfish (U.S. farmed)
- Clams, mussels, & oysters
- Halibut (Alaskan)
- Herring (Atlantic)
- Mackerel (Atlantic)
- Salmon (Wild Alaskan)
- Scallops & Shrimp
- Tilapia (U.S.)
- Chicken: certified all natural/organic; no antibiotics, hormones
- Turkey: (no nitrite or nitrates) or certified all-Natural/organic
- Beef: ideally grass fed (or hormone/antibiotic-free beef)
- Lamb: New Zealand is best
- Buffalo and Bison: very lean; usually grass fed
- Pork: organic/ pasture raised
- Protein powders (whey, egg, rice, and pea): whey is best option for maintain lean muscle benefits, but if you are intolerant to lactose go for a plant based protein (hemp, pea, or rice)
Shop smart, and stay healthy,
I love Fall, I love the weather, football, the start of the holiday season, the clothes, the decor and most of all I love the pumpkin! You name the pumpkin food and I will eat it…
- Pumpkin pancakes
- Pumpkin cookies
- Pumpkin muffins
- Pumpkin protein shakes (yep, I will post recipe soon!)
- ….and the famous “Pumpkin spice latte”
Something about a chilly day and a pumpkin spice latte- it’s perfection and just a simple pleasure in life. So here is the scary part, the nutrition breakdown of a coffee shop pumpkin spice latte is pretty horrific. You will meet your daily sugar limit before you take your last sip!
Pumpkin Spice Latte- Grande with 2% milk and whip cream
Fat- 13g (8g saturated)
Protein – 14g
Homemade Pumpkin Spice Latte – 16oz
1 c un-sweet almond milk
1 shot of espresso or 1 c bold coffee (if you don’t have espresso at the house)
1 tsp. pumpkin pie spice
1-2 packets of stevia
Calories – 60
Total Fat- 2.5g
Total Carbs – 1g
Protein – 1g
Clearly the better choice is homemade! Enjoy!
Tortilla, beans, eggs, cheese, fresh pico de gallo, and avocado slices. Simply amazing!
My little Austin eats for results- ALL DAY LONG! Soaking up the cuteness while I can!
I’m not a big fan of having sandwiches every day because even the highest quality bread and meat can still be high in sodium and low nutrient carbs. BUT if you have a craving for a good old sandwich follow these tips…
1. Only use one slice of bread to reduce carbs and try to make it gluten free
2. Get low sodium nitrate/nitrate free deli meat
3. Have it beside a cup of veggie soup or a big salad so you still meet your veggie serving goal for the day!
My favorite is the veggie scramble with chicken sausage, a side of fruit and a wheat biscuit. Maybe in my dreams they will come up with a gluten free biscuit – hint hint! If you have never been go – they have great lunch options too!
Sometimes a new haircut or a little pamper session can go a long way for your healthy mindset. Happy Pamper Friday!