5 tips for healthier eating

Tips for Healthier Eating

At some point along the road of life, most of us set out to improve our eating. Often getting started is tricky, but most often it's consistency and maintenance that are the challenge. Here are 5 ways to support you in starting a new healthy eating habit and making it stick.

1. Take an inventory:  Make a list of the "healthy" and "not so healthy" eating habits you have. Number the "not so healthy" habits for both a) importance to you in changing it b) confidence you have in yourself to address it. Choose the habit that  a and b most closely align.

2. Keep it simple: Focus on making one healthy change at a time. Complete overhauls rarely work. Don't try to attack all the "not so healthy" habits at once. As your confidence in accomplishing one change grows you'll likely be motivated and have increased confidence to make further changes.

3. Focus on more: Try to work on incorporating more of the "healthy" habits, rather than focusing on cutting out the "not so healthy" habits. For example, don't say "I can't have any soda". Rather, "I will drink 32 oz of water, then if still thirsty I can have soda." When the "healthy" is included, the "not so healthy" often falls by the wayside. You'll find your tastes and cravings change over time.

4. Make a list: When grocery shopping, make a list ( you could even make a meal plan to base your shopping list from). Review the items that you usually buy. Is there one "not so healthy" item you can leave off this week? Then replace it with a healthier option. Again, keep it simple and don't try to make a complete overhaul. This will contribute to more immediate or longer lasting changes. Stick to the list and avoid shopping when hungry.

5.  Make time for a meal: Studies show families who eat together, especially healthy meals, maintain a healthier weight and have better emotional health. Put away the electronics, tv shows, and distractions. Focus on your eating. When distractions are removed, you can more easily focus on cues your body sends regarding hunger and satiety.

HAPPY 4TH OF JULY!

In honor of the holiday and BBQ's that take place,

try these sure to become BBQ favorites.

MANGO COCONUT SHERBET
barely adapted from Cooking Light, June 2011

{Note: this sherbet will freeze pretty solid – remove from the freezer 5-10 minute before serving to let it warm up slightly and make it easier to scoop.}

1/4 cup unsweetened flaked coconut
2 cups cubed mango (peeled)
1/2 cup sugar or 1/4 cup honey/agave nectar
1 tablespoon fresh lime juice
1 (13.5 oz) can light coconut milk

Preheat oven to 350 F. Line a baking sheet with parchment paper.

Spread the coconut in an even layer on the baking sheet. Bake for 5-10 minutes, stirring frequently, until the coconut is golden brown. Don’t walk away, it can burn *very* quickly. Remove the baking sheet to a wire rack and let the coconut cool while you prepare the rest of the recipe.

In the bowl of your food processor (or blender), combine the mango, sugar, lime juice, and coconut milk. Process until the mixture is completely smooth. If desired, transfer to your refrigerator and chill for a few hours (this isn’t strictly necessary, but I always like to get the mixture very cold before churning).

Freeze in your ice cream maker according to the manufacturer’s instructions. Transfer to an airtight container and store in your freezer. You’ll want to give it a few hours to firm up before serving. Sprinkle some of the toasted coconut on top of each serving.

Makes about 1 quart

SHREDDED BRUSSELS SPROUTS SALAD

INGREDIENTS

For the Salad
• 1 pound Brussels Sprouts
• 1/2 cup dried cranberries
• 1 avocado
• 1/4 cup shredded Parmesan cheese
For the Lemon Vinaigrette
• 2 tablespoons freshly squeezed lemon juice
• 6 tablespoons extra-virgin olive oil
• Kosher salt and freshly cracked black pepper

INSTRUCTIONS

For the Salad
1. Shred the Brussels Sprouts using a mandolin, or finely shred the Brussels using a sharp knife.
2. Toss the shredded Brussels with the dried cranberries, avocado and parmesan cheese. Drizzle with the lemon vinaigrette and season with salt and pepper as needed.
For the Lemon Vinaigrette
3. Whisk together the lemon juice, olive oil and season with salt and pepper.

ZUCCHINI CRISPS

A healthy snack that's incredibly crunchy, crispy and addicting!

INGREDIENTS

• 1/2 cup coconut oil
• 1 cup Panko*
• 1/2 cup grated Parmesan cheese
• 2 zucchinis, thinly sliced to 1/4-inch thick rounds
• 1/2 cup all-purpose flour
• 2 large eggs, beaten

INSTRUCTIONS

• Heat oil in a large skillet over medium high heat.
• In a large bowl, combine Panko and Parmesan; set aside.
• Working in batches, dredge zucchini rounds in flour, dip into eggs, then dredge in Panko mixture, pressing to coat.
• Add zucchini rounds to the skillet, 5 or 6 at a time, and cook until evenly golden and crispy, about 1 minute on each side. Transfer to a paper towel-lined plate. 
• Option: cover and dredge the zucchini- then bake in 400 degree oven for 8 min or until golden brown. Turning over half way through.
• Serve immediately.

"Healthify" Your Football Eats

If you are rooting for the Seattle Seahawks, try Blue Chips and Guacamole!

http://queenbeecoupons.com/seahawks-party-food-homemade-guacamole-served-blue-tortilla-chips/

If you predict the New England Patriots will win the game, here is Light Clam Chowder!

http://www.myrecipes.com/recipe/plum-island-sound-clam-chowder

My kids devoured this, not even knowing it was squash and spinach.

Once you have the sauce prepared, it comes together quickly. You can make a large batch of the Butternut Garlic Sauce and freeze for future use.

Spinach Butternut Squash Lasagna

(Serves about 10-12)

Ingredients:

Olive oil for drizzling
1 ¼ lb ground turkey or lean ground beef
½ tsp Italian seasoning
½ tsp salt
¼ tsp black pepper
1 clove garlic, finely minced
2 tsp chopped, fresh sage leaves or 1/2 tsp dried
12 whole grain lasagna noodles, cooked
4 cups fresh, baby spinach leaves chopped
3-4 cups shredded mozzarella cheese

Preparation:

-Preheat the oven to 350 and have a 12”x 10”x 2” (roughly) baking dish on hand.

-Place a large, non-stick saute pan over medium-high heat, add 2 Tbsp oil, add the meat into the pan next, add in the Italian seasoning, the salt, pepper and the garlic and stir to incorporate. Cook meat for a few minutes until cooked through and no longer pink. Remove from heat and stir in the fresh sage. Set aside to cool.

-To assemble the lasagna, add about 1 cup of the Butternut Sauce (recipe below) to the bottom of the baking dish. Next, add a row of cooked lasagna noodles over the sauce and then add another 1 cup of the sauce over top of the noodles. Next, add about half of the cooked meat, followed by 2 cups of the baby spinach leaves. Then sprinkle over about 1 cup worth of the mozzarella cheese, repeat the layering process. Finish the lasagna by adding the remaining lasagna noodles and the remaining sauce over top. Next, smooth sauce over the noodles and finish by sprinkling the remaining 1-2 cups of mozzarella cheese over the top. Add the remaining ½ tsp of Italian seasoning over the cheese. Place the lasagna into the oven and bake for roughy 30-35 minutes or until the cheese is melted and lightly golden. Serve while hot!

Creamy, Butternut Squash and Roasted Garlic Sauce

Ingredients:

(Can be prepared ahead of time and refrigerated and/or frozen)

Olive oil for drizzling
3 heads garlic roasted
2 tsp salt (or to taste)
4 lbs butternut squash
1 tsp Italian seasoning
½ tsp black pepper
1 ½ cups low sodium chicken stock, warm
1 ½ cups low fat milk, warm
4 ounces low fat cream cheese, warm
¼ cup grated parmesan cheese

Preparation:

-Preheat the oven to 400 degrees and line a baking sheet with parchment paper or silicone mat.

-Slice butternut squash in half, remove seeds and baste with olive oil and pinch of salt. Turn face down on baking sheet. Toss garlic heads in oil, pinch of salt, then wrap in foil and place along side butternut squash. Roast along side for about 30-35 minutes or until a fork can be inserted into the squash. Remove from the oven and allow squash and garlic to cool slightly. Peel skin from squash and discard skin. Place 1/3 of squash and 1/3 of garlic into a food processor or blender and puree until smooth. Place puree into a large pot. Repeat steps with remaining squash and garlic. *Note- you may need to add 1/2 cup of chicken stock to blender if puree is too thick.

-Place the pot with the puree on low heat, add in (remaining) chicken stock and milk, stir to incorporate. Next, add cream cheese, parmesan, the remaining 1 tsp of salt and stir to combine until cheese is melted. Remove from heat. Use immediately or refrigerate/freeze.

Sweet Potato Turkey Chili

Orriant Mommy Blogger guarantees a happy family with this recipe........

1 medium onion, diced (any color)
4 cloves garlic, peeled and minced
1 bell pepper, diced
1-2 jalapenos, minced
20 ounces ground turkey breast
8 ounces mushrooms, minced (about 2 heaping cups)
2 teaspoons cumin
2 teaspoons kosher salt
½ teaspoons pepper
1 teaspoon oregano
1 teaspoon chili powder
1 1/2 teaspoons smoked paprika
1 1/2 lbs sweet potatoes, peeled and diced into 1/2 inch cubes (yams work too)
1 28 ounce can tomatoes (not drained)
2 15 ounce can black beans, drained and rinsed
32 ounces beef broth (one box/carton)
1 15 ounce can pumpkin puree
1/2 tsp cinnamon
1 tablespoons unsweetened cocoa powder

Heat a large skillet to medium-high heat. Add 1 1/2 teaspoons olive oil and add onion, garlic, bell pepper, and jalapenos. Saute for about 5 minutes, until veggies are tender and fragrant. Add to large soup pot or slow cooker

In same skillet, heat remaining 1 1/2 teaspoons olive oil. Add turkey and mushrooms and stir to combine. Sprinkle in cumin, salt, pepper, oregano, chili powder and smoked paprika. (note: the meat will taste very seasoned when done. Keep in mind these seasonings are not to flavor just the meat, they will season the entire pot of chili, so they are intentionally strong!) Add turkey mixture to slow cooker/soup pot

Add sweet potatoes, tomatoes, beans, broth, pumpkin, cinnamon, and cocoa powder to pot and stir until combined. Place lid on pot and cook for 4-6 hours on high, or 8-10 on low. The important thing to note is if the sweet potatoes are tender, then the soup should be done.

When done, turn off heat and let chili sit with lid off for 10-15 minutes to thicken. Season with additional salt to taste before serving. If desired, serve with sour cream, sliced avocados, and a small squirt of fresh lime juice, and any other toppings desired.

Yields: About 4 quarts (16 cups)

Nutritional Information (per 1 cup plain chili): calories: 160, protein: 14 grams, carb: 25 grams, fat 1.5 grams. Add 2 tablespoons light sour cream and 2 slices avocado for an additional 80 calories.

(Adapted from Recipe by Our Best Bites)

Did you know Halloween originally did not include candy?  Candy didn’t become part of the Halloween tradition until the late 1950’s. In the 1940’s, Halloween took on popularity when parents started dressing up their children as “little monsters” and ringing doorbells. Initially, fruit, coins and even toys were the treasures handed to little hands. As time passed, candy companies saw the opportunity to market their candy for the spooky holiday.

An estimated 600 million pounds of Halloween candy is purchased in the U.S. each year – that's an average of about two pounds of candy per person. (source:glo.msn.com)

Starting as early as August, stores seem to magically fill with bags and bags of the gooey chocolates or slobbery suckers. Each direction we look we see colorful bags of the sweet treats. Some are easy to stroll past, others catch us in our step and our thoughts become preoccupied on the flavor or salivate over the thought of indulging. Why is it that some are easy to pass up, and others cause a “hunger monster” to growl within us?

To find some answers, we can look at the effect that sugar has on our brains. When sugar is combined with fat, it can release “feel-good hormones” and actually stimulates areas of the brain, also affected by addictive drugs. We also see patterns, do to habit. After all, it’s Halloween, candy and the holiday go hand in hand, so we must eat. This holiday only comes once a year. To those habits, I say let’s create new habits, new traditions, a healthier focus.

This Halloween, you may be trying to fight the candy craving monster inside of you. Here are some tips to control the Candy Monsters in us all:

GROWN- UP MONSTERS:

1.    Healthy in sight - Keep fresh produce on the counter. Focus each day on what you want to include more of rather than not eating candy, especially more fruits and vegetables. Often when we focus on NOT having something, we want it more.

2.    Salads - Try to consume at least 2 dark leafy salads a day. This will help provide the most protein per calorie and give nutrients that fight off the “withdrawl” symptoms of not having sugary and packaged foods.

3.    Procrastinate buying - If you are going to purchase candy, wait until the day before Halloween and buy a kind you don’t like.

4.    Keep the candy in an inconvenient place – Try the garage, a basement closet! Somewhere you have to go out of your way to access it.

5.    Do the math - How much money do you spend on candy? What other area of finances could that be better utilized?

6.    Plan ahead - If you’re headed out with the little monsters, pack a healthy snack like trail mix or an apple in your pocket. If you feel the “monster” trying to escape, eat up!

7.    Try something new and hand out non-candy treats.

a.    Pencils, erasers, spider rings, glow sticks, bouncy balls, etc. Dollar and discount stores can be a great place to find these items.

b.    Some grocery stores will let you buy “coupons” (using candy as money) for donuts.  At a later date, your child can go to the store and redeem their coupon.

c.    Clementine pumpkins - Draw jack-o-lantern faces on clementine oranges.

LITTLE MONSTERS:

My kids are still little and need a bit of help in moderating their candy intake. I let my children eat what they want while out trick or treating. Often they are too busy running to think about stopping to eat the treat. Then when we get home, they get to choose 1 candy to eat. At that point, the remaining candy goes into a community pot and placed out of sight.

But what do you do if your kids are used to consuming the candy all in one night, or week?

1.    Talk to your kids before Halloween and make a plan. Talk about the pros and cons of the candy and let them be part of the candy rules.

2.    Make sure to have a healthy snack/meal before heading out to trick or treat.

3.    Take healthy snacks so if hunger presents itself, they have a healthier choice.

4.    Offer to buy the candy from your kids. It’s amazing how they may prefer cash over candy.

5.    Let your kids “trade in” the candy for a book or toy.

Whether young or old, the sugar “addiction” in the brain can be very real. Begin now, don’t wait until the candy is upon you and the signs of the monster are near.  Make a “plan of attack” to keep those monster appetites at bay. Decide NOW how much candy you’ll allow yourself and your kids to consume. Decide NOW to have healthy food options on the counter, in the fridge. Establish the right mindset that will keep those Candy Monsters from invading your home this Halloween.

Tasty Low Sodium Recipes That Keep Your Health In Check

Reducing your sodium intake will reduce your risk of high blood pressure, heart disease and stroke.

Try these delicious recipes for each of your meals:

BREAKFAST - Crispy Potato Hash Browns -

http://www.health.com/health/recipe/0,,10000000554695,00.html

LUNCH - Corn Chowder with Sausage - 

http://www.health.com/health/recipe/0,,10000001133795,00.html

DINNER- Melon & Steak with Smoked Paprika Dressing -

http://www.health.com/health/recipe/0,,10000002011066,00.html


Health Disclaimer For Special Needs Diets:

http://www.heart.org/HEARTORG/Conditions/More/MyHeartandStrokeNews/The-Salty-Six-Are-the-Foods-You-Eat-Most-Often-High-in-Sodium_UCM_445850_Article.jsp

Fun Ways To Teach Your Kids About Healthy Eating

What memories do you have of helping in the kitchen? Perhaps baking fresh bread, soaking beans, canning, making cookies or even licking cake batter off the beaters. With hectic schedules and what seem to be busier lives, some of those memories might seem too hard to recreate. Don’t give up on making those memories! With the right planning, it can happen.

As we embark on a new school year, I’d like to finish out the Summer with 10 tips to involve children in the kitchen. With the goal to help them better understand healthy food choices and get involved in the decision process.

Here are some ideas on how to draw our children into the kitchen for learning and participation in their own nutritional health. The key is “hands on” experience!

1. Eat meals with your children. Even a few meals a week.

“When families dine together, they tend to eat more vegetables and fruits -- and fewer fried foods, soda, and foods with trans fats, research shows. When younger kids frequently eat dinner with their families, they are less likely to be overweight than other children.” (http://www.webmd.com/a-to-z-guides/features/family-dinners-are-important)

2. Let each child choose a dinner meal for the week. If possible, let them grocery shop with you for the needed ingredients.

3. Assign meal preparation to those old enough, anything from the side dish to the main course. Keep a list of meals and assignments on a white board or paper where everyone can see it.

4. Make healthy snacks, make-ahead dinners and breakfasts together. If you need lunches for on the go, pack and plan the lunches together. Think outside the “box”, something different from the traditional sandwich.

5. Assign a child to be in charge of keeping the fruit bowl stocked and accessible on the counter.

6. Find fun science experiments that involve food: growing avocados, onions, and sprouts in a cup.

7. Each week or month, set a family goal for improving eating habits during that time. Make it a challenge and have a prize for the winner.

8. Place a fact sheet about fruits and vegetables on the fridge or kitchen door. It helps kids learn the nutrition facts about the foods they are eating.

9. Assign children to set and clear the table. As they see the healthy foods placed on the table, they learn how to create a balanced meal.

10. Grow a garden! Let children be responsible for planting, watering and harvesting the produce. It is exciting to eat something you have worked hard for and watched grow.

“If you keep good food in your fridge, you will eat good food.”

Erick McAdams

Healthy, Mouth Watering Egg Salad

Orriant Mommy Blogger, Emily, shares her favorite, healthy egg salad recipe:

2 large eggs, hard boiled, chopped fine
1/4 cup plain nonfat greek yogurt
1 dill pickle spear, chopped fine
1 tsp. yellow mustard
Salt, pepper, paprika, or other seasonings to taste
Any other veggies you want (onion, cabbage, etc.) chopped fine

Stir together all ingredients in a bowl until well mixed. Serve on a slice of whole wheat bread or use a spinach tortilla to make a wrap. Makes 2 servings.

Per serving: 88 calories, 2g carbs, 5g fat, 9g protein

Dip into the BEST Black Bean and Corn Salsa

Orriant Mommy Blogger, Emily, shares her favorite recipe to celebrate your holiday weekend.

Black Bean and Avocado Salsa
1 can/soaked black beans rinsed
1 can/soaked black eyed peas rinsed
1 can/frozen/fresh corn rinsed
1 avocado diced
1 tomato diced
1/2 green pepper diced
1/2 yellow pepper diced
1/4 cup chopped cilantro
1/2 red onion diced
1 Jalapeno seeded and diced

Dressing:
Mix the following:
5 Tbsp olive oil
2 Tbsp apple cider vinegar
1/8 tsp salt
1/2 tsp cumin

Combine all ingredients in a bowl. Poor dressing over vegetables and toss until coated. Chill and serve with pita chips or whole grain tortilla chips.

How to have a "cheat meal" without going overboard

Eating a healthy diet does not mean you have to say goodbye to your favorite foods for good. In fact, incorporating your favorite foods is a great way to stay motivated with healthy eating. We often refer to this as a ‘cheat day’ or a ‘cheat meal’: a day or a meal where you indulge in foods that you do not normally eat throughout the week. Many dietary professionals recommend implementing a cheat day or meal, especially if the individual is on a strict eating plan. This can promote a more sustainable and realistic way of eating. It is important to be cautious and not go overboard. Here are a few things to keep in mind on your cheat days:

Have a plan. It might be tempting to let loose and eat everything in sight on your cheat days. After all, you’ve been so good all week! But adding more structure to your splurging can go a long way to preventing you from overindulging. Planning out what you are going to eat allows you to indulge, without over doing it.

Eat just your favorite foods. If you are going to “cheat”, then make sure you do it only on your favorite foods. Avoid eating something just because it is there, like a stale cookie at a party you will likely not even enjoy.

Focus on portion control. Even your cheat days need to have some boundaries. The best way to do this is with portion control. If ice cream is one of your favorite foods, then have one scoop to satisfy that craving, rather than a whole pint.

Turn off the TV. Studies show we tend to eat greater quantities when we are distracted by the television. Set time aside to mindfully enjoy what you are eating, without distractions.

Get back on track. If you are more thoughtful about your cheat days, then there should be no feelings of guilt afterward. Accept that you allowed yourself to reasonably indulge, and get right back on track with your healthy eating habits.

5 Easy Tricks to Jazz Up Your Water

Boring! No Flavor! Flat! All these are words some use to describe water.  Even the Wall Street Journal reported that 20% of Americans do not like the flavor of plain water.  Yet, we know guzzling plenty of H20 is important.  Here are 5 recommendations to jazz up your water:

1 – Fruits and Veggies: Adding some berries, lemon, cucumber slices or even pineapple are great ways to add some flavor, without adding lots of calories. You can let them soak overnight or even freeze them inside ice cubes for a quick way to add a kick to your water.

2 – Herbal leaves: Another great way to add zest to your water, without breaking the calorie bank, is by adding herb leaves, such as basil or mint. These will add a nice, fresh flavor, making your water that much more refreshing.

3 – Single Serving Flavoring Packets: If you decide to recruit help from non-organic sources, opt for those that are zero calorie and aren’t packed with lots of artificial sweeteners. There are many option for these on the market, giving you a variety of flavors. They are also convenient to pack, so you can flavor your water anywhere.

4 – Liquid Flavoring: These are similar to flavoring packets, however the amount you are adding is in your hands. While some of these are already zero calories, be wary of adding too much sweetener to your water. Moderation is key to a healthy diet.

5 - Sparkling: Sparkling water is another creative way to break the monotony of plain water. Make sure you go for the “no sodium” option. Owning your own carbonator is a great way to monitor this.

Now that you have some more ideas, what are you waiting for? Go fill up on some H20!

(Source - http://online.wsj.com/news/articles/SB10001424127887324715704578481342673512264?mg=reno64-wsj&url=http%3A%2F%2Fonline.wsj.com%2Farticle%2FSB10001424127887324715704578481342673512264.html)

Let's Talk About Chocolate

Easter is just a few days away and most people have been indulging in their favorite chocolate treats. Whether it is shaped like bunnies or eggs, store shelves are bursting with these popular holiday delights. So, let’s talk about chocolate!

Is Chocolate Really Good For You?

Chocolate lovers rejoiced when studies showed that dark chocolate offers some health benefits. Cocoa, the main ingredient in chocolate, contains flavonoids which makes it a powerful antioxidant. Antioxidant properties are important because they fight against free radicals that may cause damage to our cells. The greater the cocoa content (or the darker the chocolate) the greater the benefits for heart health.  This could lead to reducing blood pressure, risk of heart disease, and even diabetes.

How Much Chocolate Should You Eat?

While it is true that dark chocolate has benefits, it is still a high-sugar and high-fat food that should be eaten in moderation. This means, instead of eating an entire candy bar, opt for just a square or two. Try to avoid chocolate with any kind of filling, such as cream, caramel, or peanut butter.  These add to the sugar and fat content. Indulge in dark chocolate with 70% cocoa or more.  Remember, the darker the chocolate, the better for your health. 

Spring Cleaning Leads to Healthier Eating

Giving your home a deep cleaning is a great way to start fresh and ring in the warmer weather. While you are scrubbing floors and clearing out the dust bunnies, don’t forget one very important area in your home: the pantry. There may be food in your pantry, or refrigerator that should have been tossed long ago.  Here are some tips on how to give your pantry a thorough cleaning:

1. Check Expiration Dates.

Take the time to look at every item and toss everything that has expired. You will be surprised how often your pantry is cluttered with items that have passed their expiration date. The same is true for items in your fridge.

2. Get Rid of Junk Food.

Spring cleaning is not only a great time to clean your home, but it is also a great time to take stock of your health. Getting the junk food out of your home removes the temptation to eat these foods as often. Consider throwing out all sodas and sugary beverages that offer little to no nutritional value.

3. Clean!

It is important that the spaces where you keep your food are sanitary. Remove all food items from your pantry and fridge and give them a deep clean. Be cautious about what kind of cleaners you use. Avoid strong chemical cleaners and opt for more natural cleaners that will not be harmful to your food.

4. Restock.

Now that you have gotten rid of all the expired items and junk foods, it is time to restock your pantry with new and healthy foods. Take time to consider what meals you would like to prepare in the near future, and make a grocery list for the items required. Stock your fridge with fresh fruits and vegetables, or even leave them out in a fruit bowl where you can see them.

5. Organize.

To keep your pantry or fridge from becoming cluttered again, designate areas for certain groups of foods (such as canned foods, cereals, spices, etc).  Try using the “first in, first out” method, when possible, to reduce food waste. Organize your items in a way that will allow easy access to the foods you use most often.

The BEST Fish Tacos You Will Ever Eat

Orriant Mommy Blogger, Emily, shares her recipe for Grilled Chili-Lime Fish Tacos with Sour Cream Cabbage Slaw.

 
    Tacos

    1 pound tilapia or other white fish

    1 tablespoon olive oil

    3 tablespoons fresh lime juice

    2 teaspoons honey

    2 garlic cloves, finely minced

    1 tablespoon chili powder

    1 teaspoon cumin

    1/4 teaspoon red cayenne pepper(omit if you don't like heat)

    salt and freshly ground black pepper, to season

    Slaw

    2 cups shredded red or napa cabbage

    2 tablespoons fresh chopped cilantro

    1/4 cup low fat sour cream

    1 tablespoon fresh lime juice

    salt and pepper, to taste

    1 ripe mango, diced

    1 avocado, diced

    8 small corn tortillas or flour

    avocado and extra cilantro, to garnish

Instructions 

Preheat grill to medium-high heat. Place fish in large ziploc bag and add olive oil, lime juice, honey, garlic, chili powder, cumin, and cayenne pepper. Season with salt and pepper. Close bag and massage seasonings into fish. Let marinade for 20 minutes.

Prepare slaw: In a medium bowl combine cabbage, cilantro, sour cream, lime juice, and salt and pepper to taste. Place in refrigerator.

Remove fish from marinade and place on hot grill. Grill fish for 3-5 minutes each side, it will vary depending on the temperature of your grill. Typically the second side will take less time. Remove fish to hot plate.

Grill tortillas for 10-20 seconds each side. Divide fish equally into tortillas, add slaw, and mango and avocado. Garnish with extra cilantro, if desired. Makes 8 tacos total; 2 tacos each.

All About Growing and Enjoying Your Fruits and Vegetables

Spring is here at last! It has been a tough winter for some of us, but spring ushers in sunshine and warmth. One of the great benefits of this time of year is the increased variety of fruits and vegetables in season. Not only can you find more produce in grocery stores, but it is also a great time to start planting your own.

There are many benefits to growing your own fruits and vegetables, such as:

●     Fresher Produce. It can take several weeks for produce to arrive from the farm to the grocery store, and then to your table. Every day that passes after that fruit or vegetable is picked, it loses some of its freshness and nutrients. Picking fruits and vegetables from your own garden ensures you are enjoying them when they are most fresh and flavorful.

●     You know exactly what you are eating. It is hard to know exactly where our grocery store produce comes from and how it was produced. Concerns about pesticide-use or genetically modified organisms (GMOs) are eliminated when you are growing the produce yourself.

●     Kids will be more inclined to eat fruits and vegetables. Kids gain a sense of accomplishment and excitement when they participate in growing the food they eat. They will be more interested in eating a food, if they were involved in its creation.

●     It can help to decrease stress. Gardening can be a relaxing hobby that helps you de-stress after a long day. Being outdoors and focusing on the simple task of gardening is a great break from work deadlines, family responsibilities, etc.

●     “Get More Satisfaction!” When you put time and energy into something, then see the results, you feel a sense of accomplishment and satisfaction. The same applies for planting and growing your own fruit and vegetable garden.

Now that you are excited about having your own garden, where do you begin? It can be broken down into 3 important steps: Plan, Prepare, and Plant.

1. Plan: You need to consider what will grow well in your location and what space is available. For example, if you live in an apartment and the only outdoor space you have is a balcony, then planting squash or peas may not work since they need room to spread. Tomatoes and green peppers, on the other hand, do not require much space and would grow just fine on a balcony or patio. It is also important to consider where you plant certain fruits or vegetables, as some require more shade or more sunshine than others.

2. Prepare: Whether you will be planting seeds in a pot or in the ground, it is essential to prepare the soil. You do this by loosening the soil (with a rake or a shovel) and dampening it. You then apply organic material (such as manure) and mix it in with the soil.

3. Plant: Now you are ready to plant your seeds! Typically you plant the seeds just beneath the surface of the soil.  Although, some seeds may have specific instructions for how deep and far apart they should be placed. 

As Easy As Mac and Cheese!

Orriant Mommy Blogger, Emily, gives tips to keep moms and kids happy and well fed.

Today's post is about nutrition for moms and kids. I mentioned in my last post about needing to have healthier protein snacks available. I don't know about you, but on busy days I am lucky sometimes to have a “meal”, and can just grab what is within reach. Quite often they aren't the best of choices. I would not say I am grabbing cookies and a slice of white bread, but more that the snacks are not balanced (ex. a protein and a fiber). So I have included a recipe at the end of the post that I really like as a “go to” snack. Let protein be your friend in controlling hunger, cravings, and that afternoon crash. An average size female should take in 50-70 grams per day.

We had a family over for dinner last night. I made a roast, asparagus, arugula salad, grapes, and some parmesan roasted red potatoes. Delish! My kids were scarfing the asparagus and asking for more salad. I will admit I “splurged” and fed them hot dogs, a “treat” when other children come over. The other mother was surprised that not only were my kids staying at the table long enough to eat, but they were eating what was prepared. She said “George only likes kid foods like cereal and bread.” That got me thinking... why are certain foods called “kid foods”? Who decided that hot dogs, jello, peanut butter and jelly, artificially colored yogurts and cereals were what kids should eat? If we were to give whole wheat bread, cucumbers, and brussel sprouts only to kids, would they be known as “kid food”?

I don't want to jump on a soap box here, my intention is to focus on teaching our kids to eat healthy foods they can enjoy. However, “kid food” is whatever you choose. Media tries to tell us differently, but I challenge you to make a choice today to cut out a typical “kid food” from your house, or make that “kid food” more healthy (as I did below with my mac and cheese recipe). I see a difference in my kids on days they eat regularly and healthy versus days they consume more sugar or processed foods. If we can get them started on good habits at home, they can make wise choices outside the home.

Here's an interesting article about how the sugars, processed foods, dairy, and artificial sugars can affect the attitudes and actions of children - especially those with ADHD: http://www.livestrong.com/article/344679-foods-that-trigger-adhd/

And foods that can improve behavior here: http://www.livestrong.com/article/287759-foods-to-calm-adhd-children/

Various health groups are petitioning to get the artificial colors out of things like macaroni and cereals. They are a BROWN grain, why do they need Red 40 in there? How have you gotten your children involved in healthy eating?

Below is my recipe for mac and cheese. My kids won't touch the boxed stuff....

All Natural Mac and Cheese
1 box whole grain pasta
½ cup low fat cottage cheese
½ cup grated cheddar cheese
¼ tsp. pepper (optional)
1/8 tsp. garlic powder (optional)

Cook noodles according to directions. Drain noodles and return to pan. Add remaining ingredients. Stir until melted, serve and enjoy!

Oatmeal Protein Balls
1 cup almond, sunflower, or peanut butter
1/4 cup honey
2 scoops vanilla whey protein powder
1 cup oats
1/4 cup ground flax seeds
1/4 cup mini chocolate chips or dried berries (I love blueberries and cranberries)

Mix all the ingredients together, form into (1" to 1 1/2") balls and refrigerate for 2 hours before enjoying. Yields about 22 balls. Can be refrigerated or frozen for future use.

(Craisins: 133 cal. 9.9 carbs 5 g protein, Choc chips: 122 cal., 10 carbs 5.2 g protein)

Emotional Eating and How to Avoid it

You know that feeling when you come home exhausted from work and all you want to do is dive into a bag of chips?

or

When you’ve had a rough day and all you can think about is the ice cream sitting in your freezer?

or

When you go to the movies and the aroma of buttered popcorn makes it impossible to skip the concession stand?

These are all examples of emotional eating. ‘Emotional eating’ can be defined as eating due to an emotion rather than hunger. Many think that emotional eating only occurs when someone is feeling sad, but it can actually be associated with any emotion--such as joy, anger, boredom, frustration, excitement, etc. We may also associate certain activities with eating, such as popcorn at the movies, even if we are not necessarily hungry.

What is the big deal?

Treating yourself after an accomplishment or to celebrate a special occasion is not necessarily a bad thing. Food is a huge part of our culture and has the potential to contribute to the happiness we experience in our lives. The issue is when it becomes our main emotional coping mechanism. Throughout our lives, we have learned that food has the ability to provide a sense of comfort, so it tends to be our go-to source when we feel lonely, sad, anxious, angry, or stressed. This comfort is short-lived, however, and the emotions we were struggling with do not go away when we finish that last spoonful of ice cream.  In fact, it might lead to even worse feelings of guilt or defeat. Ultimately, the issue is that emotional eating keeps us from discovering other healthier and more productive ways to cope with our feelings.

What can I do?

The first thing to do is identify your own personal emotional eating triggers. This may be difficult to do in the beginning, but it is necessary to distinguish between emotional hunger versus physical hunger. It takes practice to distinguish between the two, but remember that physical hunger comes on gradually and stops when you are full. Emotional eating, on the other hand, can occur suddenly and continues on even after you are full.

Tips to help you stop emotional eating:

•       Keep a food journal or use a smartphone tracking app (Watch for Orriant’s app coming soon). By taking the time to write things down, it can help you be more conscious about your food intake.

•       Go for a walk outside. The fresh air and exercise can help to improve your mood.

•       Clean the house or do yard work. Busy work like this allows you time to think and sort through emotions.

•       Talk to family members or a friend. Talking things through with someone else can give you a new perspective.

•       Listen to music, play a game, take a bubble bath, or do any other activity that brings you joy. These activities can develop into your new emotional coping mechanisms.