Be Unstoppable

Two Treats to Treat your Heart and your Sweetheart!

Homemade Chocolate

1 part raw organic cocoa powder

1 part coconut oil

1/2 part honey

1 Tbsp nut butter(increase depending on amounts of first 3 ingredients)

This is the  basic recipe- sorry it requires just "eyeballing" it.  Mix listed ingredients, then add chopped nuts (like almonds or cashews), shredded unsweetened coconut, dried cranberries or cherries (sweetened with fruit juice) as desired. Spread on wax paper or silicone mat and let set.

Be careful, it's hard to put down!

3 Ingredient Strawberry Ice Cream

(http://www.immerwachsen.com)

2 cans coconut milk
6 ounces frozen strawberries OR 1 ½ cups fresh strawberries
1/3 cup raw honey

Using only the fat* from the canned coconut milk, blend all ingredients. Now there are several ways to freeze the ice cream base, and there are several ways to process the ice cream.

Freezing and processing options:
-Freeze ice cream base in ice cube trays. Once frozen process in a food processor until creamy.
-Pour ice cream base into a large shallow dish (like a casserole dish). Once frozen scrape the solid mass with a fork until soft enough to serve.
-Freeze ice cream base in popsicle molds.
-Use an ice cream maker.

*Canned coconut milk will separate into fat and water. Do not shake the can and you will be able to remove the fat from the can while leaving the water at the bottom. You will need 2 cups of coconut milk fat for this recipe.

8 Ways to Shake off the Winter Blues

“Shake it off, Shake it off” when sung sounds simple, but can be a challenge when it comes to getting rid of Winter blues.  With overcast skies, snowstorms, and decreased sunshine, it is fairly common to experience the “blues” during Winter months.

I find myself feeling a bit down as the excitement of the Holidays has died down, routines are routine, and we see more clouds and less sunshine. Many days I dream of lying on a warm beach somewhere, book in hand, without a little one hanging on my leg or calling my name!

Since moving to a tropical oasis for 4 months is likely not an option for most, here are 8 ways to help shake off the Winter blues.

1.      Discover a new attitude. If you have a negative attitude towards the winter season, find one or two positives of the season and celebrate. Maybe it’s no yard work or that it holds a new activity for you to try like snowshoeing. Perhaps it gives you more opportunities for family time.

2.      Find an activity or interest that excites you. Ideas could be joining an art group, joining a sports league, scheduling a weekly or monthly outing. The key is to find something that you look forward to.

3.      Exercise. Studies show that exercise stimulates production of feel good hormones, which boost mood and overall outlook. “Shake it off” with upbeat music and dance. Even on cold days I try to bundle up my little ones and play tag, or “Stop Light” around the block. This gets our blood pumping, breathing some fresh air, and soaking in some rays.

4.      Eat well. Choosing good nutrition, especially an abundance of fresh fruits and vegetables, provides the body with proper nutrition and prevents the abrupt rise and fall of blood sugars. This in turn affects mood.

5.      Take a time out, even if for just 5 minutes. Time that you don’t necessarily have to keep a schedule and can have some quiet time to meditate and breath. Oxygen helps to restore and regenerate the mind and body.

6.      Get a daily dose of sunshine. Simple ways are going for a walk, sit outside, or spend a few minutes in a sunny room in your home or office building.

7.      Laughter. Remember to smile. Read jokes, a book, a watch Television show, or comedian. It takes fewer muscles to smile than frown and creates fewer wrinkles!

8.      Turn off technology. Social media can influence negative thoughts and comparisons as we read of others’ successes and posts. Set limitations time you will spend viewing Social Media.

"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

As bills from holiday spending or overspending start piling up, you may be looking at ways to save money.  Believe it or not, making healthier eating choices can help your bottom line.  Avoiding the “drive thru dinner trap” is a great way to keep you eating healthy and making smarter financial decisions.  No need to panic, with a little planning and preparation you will be successful.

As I mentioned last month, I love a good deal but in order to save money and make good eating choices you need to first, TOSS THE COUPONS.  You know the ones I am talking about, “Buy a large pizza and get free breadsticks” or “Get a free drink with your purchase of a burger and fries.”  When eating out, you and your family are more likely to overeat and overspend (those .99 add on items add up) when a healthier, less expensive meal can be found in your own kitchen.

Second, PLANNING.  The biggest contributor to successfully avoiding the drive thru lane is planning. Schedule meals for a week or month at a time.  If it’s going to be a busy day and not much time to prep your food, plan a slow cooker meal that you have frozen ahead of time or pack something to have on the go.  Time Saver: If cooking some protein, plan two meals to utilize it.  For example, lean ground beef for taco salad, season half, then use remaining for taco soup or lasagna roll ups. Grilled chicken can be used atop a salad, then added to stock for chicken noodle soup.  If lunch time is the culprit, try these 90 no heat lunch ideas here.  Keep in mind with drive thru meals, you typically don’t end up with left overs.  You either eat it all or toss it.  Planning makes your dollar stretch much farther.

Third, FREEZER MEALS.  Once you have planned out the weekly or monthly menu, identify meals that could be prepared, then frozen.  When cooking the meals, make a double batch and freeze in either single serving portions or enough for your family. Then when time is short or you’re too exhausted to cook, you’ll know you have a quick healthy meal ready for you at home. (Find 20 make ahead meals here, or unprocessed meals here.)

Fourth, keep an EMERGENCY “storage” in your car, bag or at your desk.  This can be something you replenish daily or food that could last for the week.  If you’re feeling really ravenous, grab a quality granola bar or fruit leather from the glove box.  This can satiate you enough to get home for dinner and make finding a drive thru less appealing, when you have a good snack to tide you over.

Lastly, keep some HEALTHY SNACKS and quick meals at home.  If it’s late at night, you don’t have to grab a Dollar Menu sandwich.  Keep your money in your wallet and come home for a smaller, yet nutritious meal.  This could be anything from nuts, low fat cheese, whole grain bread and of course fruits and vegetables.  Make sure to pair a protein with a fiber and you’ve got a meal that can sustain you until breakfast. Find some ideas here.

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.

“Save your pennies” was a phrase commonly heard in my house growing up. “If you want it badly enough, you’ll need to use YOUR money.” It made me stop and think how long it would take to earn that money or is the wanted item/s really what I wanted.

Whether on the radio, watching TV or on the Internet, we are inundated with advertisements for things we just have to have: the newest electronics, the latest fashions and coolest toys.

It is hard to push aside the common desire for immediate gratification and pleasing others through “things”. In an era of credit cards, we don’t often “feel it” until the bill comes. When we give into impulse spending and overspending, what message are we giving our children and reinforcing in ourselves?

“The worst aspect of overspending at Christmas is that it can educate children to expect funding from their parents, at the cost of real love. There is a term in psychology about creating 'hungry children'. The child says: 'Can I have...?' and you give them what they ask for. But, instead of satisfying them, you create a hunger in them. You can't feed them enough." Dr. Michael Carroll: Bristol University.

I get excited when I see a good deal. I love finding a great bargain, paired with a coupon, and a rebate (utilize rebate and coupon apps!). How much do I really need? Ask yourself, “do I/they really NEED it?”

Making an impulse purchase is like taking a bite of a favorite food. We indulge and savor the flavors, but when the excitement is over, we look for something else to bring back the “high”. Repeated spending doesn’t bring lasting happiness, just a cycle that potentially leads to unwanted debt and stress.

Here are 5 ways to make healthy spending choices during the holidays:

1. Set a realistic budget and keep a finance sheet: Don’t try to “keep up with the Jones”. Try a cash only budget vs. using a card. Track all purchases so you can monitor your spending.

2. Service project or donate gifts: Choose to donate some of your budget to buying gifts or doing service for others. This turns the focus from “what do I get” to “what can I give”.

3. Make your gifts: The internet is full of $10 and under DIY gifts. We love giving “service” coupons in my family (i.e. “coupon–good for a foot massage.”).

4. Clean house and avoid impulse buys: For each item you plan to purchase or bring home, donate two items to charity. Don’t bring it home just because it’s a good deal.

5. Make a list of needs vs. wants: Make lists with your children with wants and needs, then, as a parent, decide the number of gifts each will receive.