Wellness Wednesday

by Lydia Eat Well Wednesday Uncategorized

Hi Framers!

Can you believe Summer is almost over and Fall is just around the corner?!

Well regardless of the “seasonal change” in Houston, here are a couple of easy healthy recipes to help you get ready for the Fall.

27 Awesome Easy Lunches To Bring To Work

http://www.buzzfeed.com/rachelysanders/awesome-easy-work-lunches#mzwu6s

Zucchini Pizza

(What could be better than hearing the words “healthy” and “pizza” in the same sentence?)

Zucchini Pizza is great healthy alternative to Pizza. Skip the bread, sub some veggies, still delicious!

Ingredients:
Zucchini
Marinara Sauce
Parmesan Cheese
Jack Cheese
Salt & Pepper

Directions:

1. Slice the Zucchini long ways. Heat up a pan with a bit of oil. Saute the Zucchini to until it’s almost cooked through. Go light on the oil, I always use a Paper Towel to get any excess oil off the Zucchini.

2. After you pat off the excess oil. Put your Zucchini on tin foil or a cookie sheet and build your pizza. I add a little Salt and Pepper on the zucchini, spoon on some Marinara, Sprinkle Jack Cheese and Parmesan on top.

3. Broil on Low for 5 Minutes and you’re ready to eat your delicious and healthy Zucchini Pizza!

And for dessert…

NO BAKE Protein Peanut Butter Cups

Ingredients:
-4 Cupcake Liners
-2 TB of PB2
-1 TB of water (*may need more)
-2 TB of Plain Greek Yogurt
-1 TB of coco powder (unsweetened)
-1 Scoop of [Chocolate Muscle Milk Protein Powder]
*Optional:
-1 Stevia Packet or a small spoonful of Honey *For Taste

Directions:

1. Mix together the Coco Powder, Greek Yogurt, and [Chocolate Muscle Milk Protein Powder] . Slowly one TB at a time, add water, until the mixture is easy to pour (NOT THICK).

2. Next (in a separate bowl) mix together your PB2 & water. You may have to slowly add water so that this mixture is also a liquid consistent.

3. First pour your chocolate mixture into the bottom of the cupcake liners, about a quater of the way up. Then Pour your PB2 mixture in.

4. And one more time, Top it off with some more of the Chocolate Mixture. NOTE: You don’t want to fill these up too high since they are mostly “liquid”.

5. Now just pop them in the freezer for about 15 minutes and your all done! I store my leftover ones in the freezer in tupperware containers. They are a great snack when I’m having a chocolate craving!

Total Calories: 87 (one peanut butter cup)
*recipe makes 4 peanut butter cups

Wellness Wednesday!

by Lydia Eat Well Wednesday Uncategorized

Hi Framers!

I hop you all are having a great Wednesday so far.

If you are thinking about making a quick run to Starbucks later…don’t.

Check this article out and find out why!

http://foodbabe.com/2014/08/25/starbucks-pumpkin-spice-latte/

But if you’re one of those people (like myself) who just can’t resist a nice cup of whatever.

I have a solution for you-TEA! No artificial flavoring or sweetener added!

For those of you who might be new to the whole tea experience and are not sure of which ones to try, here is a little tip: The darker the tea the higher the caffeine.

Black teas are great if you are having a hard time staying awake. Add a small shortbread biscuit with your Earl/ Lady Grey or English Breakfast and you are all set to watch the exciting Cricket match…or Sherlock/ Downton/ Pride and Prejudice or whatever else you prefer!

Jasmine Green tea is also a wonderful choice for various health reasons, including losing weight. Aside from white tea, it’s the lightest of the teas and has no caffeine.

Warning: It is addicting! I drank two/ three cups of Twining’s Jasmine Green tea in one day. Very addicting. Just FYI.

Teas like Wild Sweet Orange and Passion from Tazo are perfect if you like a little flavoring once in awhile. Or spice things up a bit with Tazo’s Organic Chai tea!

So to put it plainly:

TEA is better than fatty, sugary, whipped-creamy anything and you never feel guilty after having a cup…or two.

So enjoy a nice cup of tea (iced or warm the next you time have the urge for a coffee shop)!

Recommended Teas:

Twining’s of London

– Anything!

Tazo

– Organic Chai

– Wild Sweet Orange (caffeine free)

– Passion (caffeine free)

Choice Organic Teas

– Rooibos Superfruit (caffeine free)

Taylors of Harrogate (Official tea of HRH The Prince of Wales)

– Early Grey

RC Bigelow Inc

– Darjeeling (The “champagne” of black tea)

– Earl Grey

– Green

– English Breakfast

Eat Well Wednesday!

by Lydia Eat Well Wednesday Uncategorized

55 Healthy Snacks Under 200 Calories

http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1792

Chocolate Nutella Fudge

(Gluten-free and no-bake!) (Plus it has absolutely ZERO added sugar and it can be made in 5 minutes flat!)

1/4 cup coconut butter, melted
1/4 cup choc-hazelnut spread or Healthy Nutella
1-2 tsp cocoa powder or cacao powder
65g very-ripe banana (about 1/4 a large banana)
1/8 tsp salt
sweetener if desired (Some people want it, others don’t.)

Combine all ingredients in a food processor or blender. (It’s best if the coconut butter is not solid, and if you use a frozen banana be sure to thaw so it doesn’t harden the coconut butter.) After blending, taste to see if you’d like to add any sweetener. Scoop into a container or even a little pie pan, and put in the fridge or freezer so it will firm up. This is freezer fudge, so it needs to be kept cold. It makes a small serving, but feel free to double or triple the recipe!

Puff pastry waffles filled with fruit jam

Ingredients:

1 roll of puff pastry (± 230gr)

3 1/2 tsp fruit jam of your choice

1 egg yolk

icing powder, for decoration

1. Preheat waffle iron

2. Roll out puff pastry and cut out 14 circles, around 6 to 7cm each, (± 2,5inch), by using a glass

3. Two pastry circles per waffle are needed; place 1/2 tsp of fruit jam in the middle of one pastry circle

4. Beat the egg yolk and spread it on the border of the pastry circle with the jam on

5. Close the ‘waffle to be’ with 2nd pastry circle on top and press well on the edge, close the edge by using a fork

6. Place prepared pastry circles in the waffle iron, two at a time, (that is if your waffle iron can make 2 waffles at the same time) and bake them 6 to 8min. or until golden brown.

Once they are baked, let them cool for 5min., sprinkle with icing powder and serve warm.

Eat Well Wednesday

by Lydia Eat Well Wednesday Uncategorized

Frozen Bananas

2 bananas

1/4 to 1/3c chocolate chips

1/4 to 1/3c peanut butter

Unsweetened coconut flakes

Set out a large plate with wax paper on it. Cut up the bananas. Heat the peanut butter and chocolate chips on high for minute. stir until smooth. Dip the banana pieces in the mixture. Lay on the wax paper. Use the remaining mixture to spoon over the tops sprinkle the unsweetened coconut flakes on top. Freeze for about an hour until hardened.

Southwest Black Bean Salad

15.5 oz can black beans, rinsed and drained

9 oz cooked corn, fresh or frozen (thawed if frozen)

1 medium tomato, chopped

1/3 cup red onion, chopped

1 scallion, chopped

1 1/2 – 2 limes, juice of

salt and fresh pepper

1 medium avocado, diced

Combine items in a large bowl. Squeeze fresh lime juice to taste. Marinate in the refrigerator 30 minutes.

Eat Well Wednesday: Fan Favorite

by Lydia Eat Well Wednesday Uncategorized

Good morning Framers! This morning I reached for a granola bar for breakfast (I’m not the best breakfast eater). Brunch, however, is a different story. I’m GREAT at brunch.

Anyway, it reminded me of this post from Jill about taking a look at the ingredient list of those easy snacks we all enjoy and rely on. Here’s a little reminder, and a great recommendation. Have you all tried the bar that she recommends at the bottom?

There are some scary ingredients in pre-packed foods and some most consumed convenience food is cereal and granola bars. They make for quick breakfasts and easy snacks.

The good news is that you don’t have to sacrifice convenience for wholesome nutrition! By making better choices at the store, you can make better choices for the food you choose to fuel you and your families’ bodies with.

Let’s do some comparisons, starting with granola bars.

(Hey Special K may only have 90 calories, but they almost have 90 ingredients too! Yikes.)

Red flags in the ingredient list are hydrogenated oils, Red # 40, and BHT (A scary preservative used to lengthen shelf life, but is also found in embalming fluid and jet fuel.) Here is a much better option…..

Cascade Farms Oatmeal Raisin Granola Bars

With half the ingredients of the Special K bars and very little preservatives, these would be a much better alternative to the sugar filled, artificial bars.

I would also HIGHLY RECOMMEND these delicious bars:

Kind Bars are the bomb!!

Not only are they well-balanced with protein, carbohydrates and fats, the ingredient list is stellar!!

Look for these sweet little treats at all major grocery stores and Starbucks.

Remember to look for foods that have simple ingredients lists.

Eliminate the fake stuff, artificial ingredients and preservatives.

Go for the simple, wholesome, well-balanced snacks and your

body will love you!

I hope this information helps you navigate the snack isle a bit better. Be Well!

Jill Tarpey is leading us Wednesday by Wednesday into making better food choices and being more healthful. Tune in every Wednesday to get some great recipes and advice from someone who really knows health. In an effort to fuel her passion to serve as well has enhance the lives of others through their nutritional choices, she started Eat Well SA(San Antonio). Her vision is to educate you on how to incorporate a healthy array of foods into your life. Eat Well is not a diet, nor does it embrace any one specific dietary agenda. She also offers customized programs that are educational and teach you the tools you need to maintain healthy, well-balanced eating for your busy lives.

Eat Well Wednesday: Peanut Brittle

by Lydia Eat Well Wednesday Uncategorized

Homemade gifts are the best!

Not only are they budget friendly, but people love knowing that you took the time to make something for them….. And who wouldn’t love to get a bag of this?!!

Whip up a batch today and share with friends and family. This heart healthy brittle (thanks to the almonds, cashews, and pumpkin seeds)!!

Sure there is sugar, but as long as you don’t eat the whole batch you will be fine.

Everything in moderation. 😉

What you need:

Large Pot

Candy Thermometer

Baking Sheet

Wax Paper

Cooking Spray

1 Cup Water

2 1/4 Cup Sugar

1/2 Cup Honey

1/4 Cup Brown Sugar

1/2 Teaspoon Salt

1 Cup Almonds

1 Cup Cashews

3/4 Cup Pumpkin Seeds

3/4 Cup Dried Cranberries

1 Tablespoon Butter

What you do:

In a large pot, add water, sugar, honey, brown sugar, and salt.
Place on medium heat.
Stir every 5 minutes until the candy thermometer reads 300 degrees.
This is very important: If your sugar mixture goes over 300 degrees it will burn. To avoid a HUGE mess in your kitchen and a not so fun smell in your house, watch it closely. It took me about 30 minutes to bring it to the right temperature of 300 degrees.
In a bowl, mix together the nuts and cranberries.
Line baking sheet with wax paper and spray with non-stick cooking spray.
Once the sugar mixture reaches the proper temperature, remove from heat.
Immediately add the tablespoon of butter and nut mixture to the liquid sugar and coat well.
Pour onto your lined and greased baking sheet and spread out evenly using spoon or rubber spatula.
Place in fridge to harden and then break into pieces to serve.

Eat Well! Be Well!

Eat Well Wednesday: Why Hire a Nutrition Coach?

by Lydia Eat Well Wednesday Uncategorized

Let’s be real, we are bombarded with nutrition information ALL.THE. TIME! Eat this, don’t eat that, avoid this, buy this, try this new super food and the list goes on and on. Not only are we confused, but our bodies are as well. It seems like the more we try to balance our diets the more out of balance we become. That’s why a Nutrition Coach can help set you on a path of health and success!

As a Certified Nutrition Coach, they will customize a plan for you tailored to your goals. They will meet with you weekly to share with you applicable nutrition knowledge and help you overcome any obstacles you may be facing along the way. Your goals will become your reality and will teach you the tools you need to maintain your success for the rest of your life.

You will learn the foundations of nutrition, become knowledgeable of how to shop the grocery store, develop healthy and easy meals to prepare for you and your family and gain valuable information about nutrition, health, balance and maintaining your success for years to come.

And I promise they won’t have you eating salads every meal or chugging green smoothies. Life is about balance and getting healthier is about making different choices for what you put in your body. In the amount that you spend on fast food a month, you can have a nutrition coach for 6-12 weeks with meal plans, grocery lists, weekly meetings, support, guidance and knowledge.

Top 5 Reasons You Should Hire a Nutrition Coach

1. You are tired, stressed, overwhelmed and can’t find the energy to get back on track.

2. Your money is being spent on fast food, soda’s and restaurant outings, all of which are putting a dent in your wallet and expanding your waist line.

3. You don’t know where to start. You have tried every diet on the book shelf and you still can’t find a way to eat and enjoy life.

4. You want to make a change. You are willing to see things differently, try something new and open your mind to the possibility that you can be healthy.

5. You deserve to be healthy! You can look good, feel good, and live your best life.

Come check out the many options they have to help you get back on track and live your best life.

Be Well! 🙂

Eat Well Wednesday: German Chocolate Bites

by Lydia Eat Well Wednesday Uncategorized

I have been on a “bite sized” recipe kick for a couple of weeks now for a couple of reasons…

1. Bite sized treats are perfect portion control. You pull out one or two bite sized treats for a perfect snack or dessert. So much better than always reaching for the big slice of cake.

2. They are no bake and simple to make. Bite size recipes are the perfect, quick alternative to baking. You don’t even have to turn on the oven, which is a big bonus here in the Texas summer!

3. They have simple ingredients. Not only do bite sized treats and snacks require very little prep time, they also have pure, simple ingredients. Your body loves simple, REALL FOOD.

German Chocolate Bites

Here is what you need:

3/4 cup pitted dates (I like Sunmaid, because they are softer.) (120g)
1/2 tsp pure vanilla extract
1/16 tsp salt
2 tbsp cocoa powder (or raw cacao powder)
2 tbsp shredded coconut
1/3 to 1/2 cup raw pecans
optional: feel free to add some chocolate chips

Here is what you do:

Combine all the ingredients in a food processor.
Place the mixture in a ziploc bag and squish the dough together. This will make it easier to form the dough into bite sized balls.
Form the dough into balls and place in an airtight container and store in the fridge.
Each German Chocolate Bite has approx. 50 calories.
Makes 12 bite sized balls

And that’s that! Also readers and don’t forget to check out my new meal service, now offering (2) person, Individual person meals, as well as our awesome Family meals that feed 4-5. All meals include and entree, side or salad, and dessert.

Eat Well. Live Well. Be Well.

——————————————————

Jill Wentworth is leading us Wednesday by Wednesday into making better food choices and being more healthful. Tune in every Wednesday to get some great recipes and advice from someone who really knows health. In an effort to fuel her passion to serve as well has enhance the lives of others through their nutritional choices, she started Eat Well SA(San Antonio). Her vision is to educate you on how to incorporate a healthy array of foods into your life. Eat Well is not a diet, nor does it embrace any one specific dietary agenda. She also offers customized programs that are educational and teach you the tools you need to maintain healthy, well balanced eating for your busy lives.

Eat Well Wednesday: Cauliflower “Mashed Potatoes”

by Lydia Eat Well Wednesday Uncategorized

I have a confession…I LOVE VEGGIES!

They really hold the bulk of my diet because not only do they contain some the best nutrients that our bodies need to thrive, but I just love, love, love, them. The taste, the texture, and the many different ways you can prepare them. My favorite way to cook up a batch of veggies is by roasting them, but I as I experiment in the kitchen I discovered a great way to enjoy cauliflower and the best part, it is like eating a big bowl of mashed potatoes, YUM!!

I present to you Mashed Cauliflower Puree.

Here is what to do…

1. Cut the leave off of cauliflower and wash thoroughly.

2. Cute the stem off and break the cauliflower apart into pieces

3. Steam the cauliflower in a microwave safe bowl with a little bit of water or use a vegetable steam basket.

4. Once the veggie is done, place in a blender, food processor, or Vita Mix.

5. Add about 1/4 cup of milk, throw some salt, pepper and garlic powder in there too and give it a whirl.

6. Blend until smooth. If it is too think you can always add a splash more milk.

And that’s it!!

This dish really does taste like mashed potatoes, as the cauliflower is a starchy vegetable. Feel free to add some kick to it by slicing up a jalapeno to make a spicy puree or add some cheddar cheese in there for cheesy cauliflower. I served this up with some delicious pork tenderloin and broccoli and it was just plain YUM!!!

Jill Tarpey is leading us Wednesday by Wednesday into making better food choices and being more healthful. Tune in every Wednesday to get some great recipes and advice from someone who really knows health. In an effort to fuel her passion to serve as well has enhance the lives of others through their nutritional choices, she started Eat Well SA (San Antonio). Her vision is to educate you on how to incorporate a healthy array of foods into your life. Eat Well is not a diet, nor does it embrace any one specific dietary agenda. She also offers customized programs that are educational and teach you the tools you need to maintain healthy, well balanced eating for your busy lives.

Eat Well Wednesday: Salsa!

by Lydia Eat Well Wednesday Uncategorized

Tomato season is upon us!

Did you know that tomatoes contain 2 grams of fiber each, loads of Vitamin C helping you stay healthy, and beta-carotene to help make your skin glow?

I will take any chance I can to get some of those benefits into my body and if that means eating salsa, well that is fine with me.

Salsa is by far our all time favorite dip! We consume large quantities of salsa in our house, for the perfect topping to our eggs, to a great dip for our chips. We LOVE salsa!! After sharing with you our Coconut Granola Clusters as an easy and yummy way to save money on your grocery bill, I was inspired to share with you our family favorite, HOMEMADE SALSA.

This recipe makes about 8 cups of salsa and for about $4.00. That is a steal, considering that a 2 cup jar of salsa at the store will cost anywhere form $3-$4!! Talk about cost savings.

Not only is this recipe budget friendly, it is very, very tasty and so fresh. You can whip up a batch in about 1 minute and immediately serve it to your friends and family or store it it jars in the fridge for the perfect dip to your chip or topping for your morning eggs.

Gather up these ingredients:

(2) 28 oz Cans of Whole Tomatoes
(1) Bunch of Cilantro
(1) Bunch of Green Onions
(2) Tablespoons of Jalapeno’s (Jar)
(3) Tablespoons of Cumin
(2) Tablespoons of Sugar
(1) Tablespoon of Salt
(1) Teaspoon of Cayenne Pepper
Juice of (1) Lemon
Juice of (1) Lime

Here is what you do:

Cut off root ends of green onions and chop onion into 3 inch pieces.
Add green onion, cilantro, jalapeno’s and tomatoes into blender and process until well blended.
Add the seasonings and juice the lemon and lime. Blend for a few more seconds.

And that’s it! Time to break out the chips and enjoy your fantastic dip.

I know that your friends and family are going to love this salsa.

So, what is your favorite dip? Salsa or queso? Leave a comment below and let me know.

————————————————-

Jill Wentworth is leading us Wednesday by Wednesday into making better food choices and being more healthful. Tune in every Wednesday to get some great recipes and advice from someone who really knows health. In an effort to fuel her passion to serve as well has enhance the lives of others through their nutritional choices, she started Eat Well SA(San Antonio). Her vision is to educate you on how to incorporate a healthy array of foods into your life. Eat Well is not a diet, nor does it embrace any one specific dietary agenda. She also offers customized programs that are educational and teach you the tools you need to maintain healthy, well balanced eating for your busy lives.

27 Awesome Easy Lunches To Bring To Work

Zucchini Pizza

NO BAKE Protein Peanut Butter Cups

Hi Framers!

55 Healthy Snacks Under 200 Calories

Chocolate Nutella Fudge

Puff pastry waffles filled with fruit jam

Frozen Bananas

Southwest Black Bean Salad

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Cascade Farms Oatmeal Raisin Granola Bars

With half the ingredients of the Special K bars and very little preservatives, these would be a much better alternative to the sugar filled, artificial bars.

I would also HIGHLY RECOMMEND these delicious bars:

Kind Bars are the bomb!!

Homemade gifts are the best!

What you need:

What you do:

Top 5 Reasons You Should Hire a Nutrition Coach

1. You are tired, stressed, overwhelmed and can’t find the energy to get back on track.

2. Your money is being spent on fast food, soda’s and restaurant outings, all of which are putting a dent in your wallet and expanding your waist line.

3. You don’t know where to start. You have tried every diet on the book shelf and you still can’t find a way to eat and enjoy life.

4. You want to make a change. You are willing to see things differently, try something new and open your mind to the possibility that you can be healthy.

5. You deserve to be healthy! You can look good, feel good, and live your best life.

I have been on a “bite sized” recipe kick for a couple of weeks now for a couple of reasons…

German Chocolate Bites

I have a confession…I LOVE VEGGIES!

I present to you Mashed Cauliflower Puree.

Here is what to do…

Tomato season is upon us!

Gather up these ingredients:

Here is what you do: