Eat Well Wednesday: Fridge Dump

by Lydia Eat Well Wednesday Uncategorized

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A healthy body is built by healthy, whole, unprocessed foods.  If you want to eat well you need to have good, nutritious foods readily available.

Since your pantry and fridge are the base for your healthy meals, that is where we will start.

Here is a picture of our fridge, prepped and ready to go for the week and stuffed with vibrant colors and fresh, whole foods.

We eat most of our meals at home, in fact, we rarely eat out.  So yes, we really do eat ALL of this food. By the end of the week, this fridge will be almost empty.

 

Remove these foods from your fridge

  • Conventional milk/dairy/butter
  • Processed Cheese
  • Artificial flavored and sweetened yogurt (Yoplait)
  • Juice
  • Soda
  • Packaged deli meats
  • Conventional eggs
  • Frozen dinners

 

Fill Your Fridge

  • Vegetables (the more color the better!)
  • Fruits
  • Organic, hormone free, vegetarian fed chicken
  • Organic, Omega 3 enhanced eggs
  • Organic, grass fed beef
  • Almond milk/Hemp milk
  • Organic milk
  • Organic cheese
  • Greek yogurt (Plain 0% or 2%)
  • Low sodium deli meats
  • Frozen veggies
  • Frozen fruits

 

Look for these brands of foods at the store, they are usually well balanced and provide healthier options.

  • Chobani
  • Nature’s Gate
  • Kashi
  • Earth Balance
  • Almond Breeze/Blue Diamond
  • Applegate

 

How can you change the foods in your fridge to support a more healthy and balanced lifestyle?

 

Leave a comment below and let us know.  Be Well.

 

0-1Jill 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: What is Chronic Inflammation?

by Lydia Eat Well Wednesday Uncategorized

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Hello Frame Production Readers!

 

Let’s right down to business…Inflammation.  You might have an idea of what Inflammation is, perhaps it is the swelling that occurs when you twist your ankle or cut your finger.  While this is true, your bodies responses to injury is inflammation, it helps heal the body as white blood cells work hard to repair the tissue.  Without inflammation our bodies would not heal. So in those circumstances it is OK. However, lets talk about inflammation in a different sense.

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Chronic Inflammation

 

Chronic Inflammation is the type of inflammation that reeks havoc on our bodies and over time lead to cancer, asthma, allergies, osteoporosis, irritable bowl syndrome, autoimmune diseases and so much more.

For many people suffering from these diseases, they take pills to keep their symptoms at bay.  In a sense it is a giant bandaid to a larger, more serious problem. Chronic Inflammation.

So, what causes Chronic Inflammation?

  • The foods we eat (too many processed foods, sodas and other sugary drinks, saturated fats, poor quality protein sources)
  • Stress
  • Exhaustion/lack of sleep
  • Food Allergies
  • Bacteria (gut issues)

 

How can we prevent/cure Chronic Inflammation?

Incorporate more plants into your diet. Eat your greens and a variety of colorful vegetables and fruits. The vitamins, minerals and alkalizing properties of greens will help your body balance out your bodies PH and keep you in a more balanced state.

Get rest.  Don’t skimp on sleep.  When we are sleeping our bodies are working hard to repair and replenish, so rest is just as important as activity and movement.
Identify food allergies.  The foods we eat effect our bodies.  If you are lactose intolerant yet always consume dairy products, you are not honoring your body.  You can be causing serious damage to your gut, causing inflammation and irritation.  Both of which are no good.  Same things goes for gluten.  If you find that your body is bloated, gassy, and uncomfortable after having a bowl of pasta, pay attention to what your body is telling you.  You might have a gluten sensitivity and I would suggest you try adding gluten free products to your diet.

Cut back on stress.  Stress causing the release of cortisol, an inflammation producing hormone.  When we learn to keep stress at bay our bodies have an opportunity to stay in a more neutral, balanced state.  Try a Yoga class, practicing deep breathing, find an activity that brings you peace and practice it ever day.

All in all, avoid the processed food.

 

Eat Greens. Veggies. Fruits. Nuts. Seeds. REAL FOOD.

Your body will thank you!! 

Eat Well. Live Well. Be Well.

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0-1Jill 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: Cake Balls

by Lydia Eat Well Wednesday Uncategorized

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With yet another holiday right around the corner, I thought it would be appropriate to add a little sweet fun into the recipe mix.  I made this for our church small group and they were such a hit!

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I am warning you, they are not “healthy”.  They most definitely fall under the 20% rule.  Eat healthy 80% of the time and leave room for the 20% to be the occasional treat.  This mindful approach to eating, allows you to ditch the dieting, eat with pleasure, and without guilt.

 

So here is what you need for these tasty treats:

  • 1 Package of Chocolate Oreos
  • 6 oz of Cream cheese
  • 8 oz of Bittersweet chocolate
  • Seasonal sprinkles (Optional)

Here is what you do:

  • In a food processor, combine the chocolate Oreos and cream cheese.  Process until smooth.  You might need to scrap down the sides a couple of times, you want it to be a pretty smooth cookie paste.
  • Form into small balls and place on a lined baking sheet.
  • Place in the freeze for 30 minutes.
  • Melt chocolate in the microwave or use a double broiler.
  • Remove cookie balls from the freeze and drop into melted chocolate.  Coat well.
  • Roll into sprinkles. Place back onto cookie sheet.
  • Freeze for another hour or until firm.
  • Store in an air tight container for up to two weeks.

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0-1Jill 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: Strawberry Pretzel Frozen Dessert!

by Lydia Eat Well Wednesday Uncategorized

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The time of year has finally come, picnics, parties, family gatherings and pool parties are filling up the calendar, and if you are like me, you like to make something yummy to share with your friends and family. 

Strawberry Pretzel Frozen Dessert!

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Ingredients:
  • 1 1/2 Cups of crushed pretzels
  • 4 1/2 Tablespoons of sugar
  • 3/4 Cup of melted butter
  • 2 Egg whites
  • 10 oz of Whipping cream
  • 1/2 Cup sugar
  • 2 Tablespoons of lemon juice
  • 2 Cups of sliced strawberries, blended for a few seconds until they are crushed/smashed
Instructions:
  • Preheat oven to 350 and spray a 8 x 8 pan with non-stick cooking spray
  • In a food processor, process pretzels until they are crushed.
  • Add melted butter and sugar to crushed pretzels and stir until well combined.
  • Pour into greased pan and press down to make a crust.
  • Bake for 25 minutes, remove and let cool completely.
  • In a medium bowl, whip sugar and egg whites until stiff.
  • Add the whipping cream and beat on medium until soft peaks form.
  • Gently stir in lemon juice and crushed strawberries until well combined.
  • Spread the mixture over the cooled crust and place in freezer for 3-6 hours.
  • Remove from freezer about 10 minutes before serving and top with fresh sliced strawberries.

Eat Well Wednesday: Cinnamon Raisin Bites

by Lydia Eat Well Wednesday Uncategorized

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Love oatmeal cookies? These bite sized treats are perfect for YOU!

Cinnamon-Raisin-Dessert-Bites

What you need:

  • 3/4 Cup Peanut Butter, smooth
  • 1/2 Cup Honey
  • 1 1/4 Cup Rolled Oats
  • 1/4 Cup Flax Seed
  • 1/4 Teaspoon Cinnamon
  • 1/4 Teaspoon Salt
  • 1/2 Cup Raisins
  • White Chocolate to drizzle, optional
How you do it:

  • Warm peanut butter and honey in a microwave safe bowl for about 20-30 seconds or until soft.
  • Add remaining ingredients and stir well.
  • Place in the fridge and let sit for about 30 minutes.
  • Roll into bite sized balls.
  • Melt white chocolate chips in the microwave for about 1 minute.
  • Drizzle over the cinnamon raisin bites and let set.
 
0-1Jill 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: Blueberry Muffins!

by Lydia Eat Well Wednesday Uncategorized

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              Love blueberry muffins?

 

With berries fresh in season right now, it is the perfect opportunity to whip up these little blueberry treats for you and your family!

Thanks to the applesauce, we are able to omit some of the saturated fat from traditional oil used in baking.  These muffins also have some whole grain benefits thanks to the whole wheat flour that replaces the traditional white flour.

These would be a perfect snack or part of a healthy breakfast.  Bake up a batch, freeze them, pull them out as you need them.  Pair with some greek yogurt and almonds and you have a perfect well balanced breakfast that will fuel you through your morning.

 

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Ingredients

  • 3/4 cups Low fat buttermilk
  • 3/4 cups Light brown sugar
  • 1/4 cup Applesauce, unsweet
  • 1 cup Mashed bananas (about 3 medium bananas)
  • 1 1/4 cup White whole wheat flour
  • 1 cup All purpose flour
  • 1 1/2 teaspoon Baking powder
  • 3/4 teaspoons Cinnamon
  • 1/2 teaspoon Baking soda
  • 1/2 teaspoon Salt
  • 1/4 teaspoon Ground nutmeg
  • 1 1/4 cup Blueberries (I used frozen)
  • 2 large eggs

 

Directions

Pre-heat oven to 400 degrees.

Prepare 12 muffin liners in muffin tin or spray tin with non-stick cooking spray.

In a medium bowl, whisk together buttermilk, sugar, applesauce, eggs and bananas in a separate bowl, whisk together flours, baking powder, cinnamon, nutmeg, baking soda, and salt

Add the dry ingredients to the wet ingredients and stir with a rubber spatula until well combined. Carefully fold in blueberries

Divide batter out into muffin tins and sprinkle the tops with a few extra blueberries

Bake for 20-25 minutes or until toothpick comes out clean.Now it’s time to ENJOY!!

 
Eat Well. Live Well. Be Well.

 

 

0-1Jill 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: Energy Bites!

by Lydia Eat Well Wednesday Uncategorized

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          Looking for more energy? 

 

Some of us rely on coffee to give us that afternoon boost.  Others gravitate towards sodas and sugary snacks. The answer can be a simple as fueling our bodies with high quality, unprocessed whole foods and snacks.  A few weeks ago we talked about Protein Bars, what exactly is in them, and if they were a beneficial part of a healthy diet.  If you missed it, you can check it out HERE.

In an effort to remove more processed food from our diets, these little energy bites would be the perfect alternative to processed protein bars.  They will give you the energy boost you are looking for, thanks to the whole grains, healthy fats, and natural sugars (honey), without having to consume highly processed, sugar filled snacks that have little to no nutritional value.

I whipped up a batch of these no bake energy bites for my sister-in-law who just had a beautiful baby girl last week.  With two other kids under the age of 4 in the house, there is no doubt she needs as much energy as she can get.  The kids loved these and they were the perfect little snack for those night time nursing sessions and long, busy days.

Keep a stash in the fridge at work and at home and you will always have a healthy, go to snack at your fingertips.

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Ingredients

  • 1 cup Old Fashioned Oats
  • 1 cup Coconut, Shredded
  • 1/2 cup Peanut butter, natural and smooth
  • 1/2 cup Ground Flax seed
  • 1/2 cup Dark Chocolate Chips ((Carob chips if you are dairy free))
  • 1/3 cup Honey
  • 1 teaspoon Vanilla

 

Directions

  • Combine all ingredients in a bowl and mix well.
  • Place in fridge and let sit for about minutes
  • Remove from fridge, roll into balls and place in an airtight container for 1 week in the fridge.

 

What is your favorite go to snack?  Leave a comment below! 🙂

 

HeadshotJill 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: Carrot Cake Balls!

by Lydia Eat Well Wednesday Uncategorized

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Happy Wednesday Framers!

 

I don’t know about you but I LOVE carrot cake.  My favorite sweet treat for sure!

Unfortunately, a slice of carrot cake (well at least the size slice that I would want) can really add some calories and sugar to my daily tally. Every once in a while it is OK.  Life is about balance.

But I would love to have a little taste of it everyday.  Instead of keeping a carrot cake around the house, which would be so tempting, I decided to whip up some Carrot Cake Bites.

I love the portion control that bite sized treats offer because it allows you to keep things in check.  You can enjoy one or two and get your sweet fix without feeling that you are going into a sugar coma.

This recipe makes about 22 Carrot Cake Bites and they come in at around 100 calories and 4 grams of sugar per bite.  Great nutrition stats for this yummy treat!!

 

Really, really simple.  You don’t even have to turn 

Carrot-Cake-Bites

Here is what you need:

  • 1 1/2 cups old-fashioned oats
  • 1/3 cups unroasted pecans, chopped
  • 1 tbsp ground flax seed
  • 3/4 cup almond butter
  • 3 tbsp agave nectar or honey
  • 1/4 tsp ground cinnamon
  • 3/4 cup (packed) grated carrot
  • 1/3 cup raisins

 

Here is what you do:

  • In a large bowl, mix together the oats, pecans and flax seed.
  • Stir in the almond butter, agave nectar and cinnamon until well combined.
  • Stir in the grated carrot and raisins.
  • Using 2 tablespoons (packed) of the mixture for each bite, roll the mixture into bite-sized balls. Using a medium-sized cookie scoop makes this process easier. Also, spray your hands with cooking spray to stop the mixture from sticking.
  • Place the granola bites on a baking sheet, cover and refrigerate for 1 hour. Serve.

 

Eat Well Wednesday: Raspberry Oat Squares!

by Lydia Eat Well Wednesday Uncategorized

 

 

 

 

 

 

 

 

 

 

 

 

               Happy Wednesday Framers!

 

      Looking for a healthy treat?  

 

These Raspberry Oat Squares are so delicious and healthy thanks to the 100% whole grain crust and low sugar filling.  These bars also freeze well, so whip up a batch this week and stock up for your holiday parties and goodie giving.  Happy baking!!

 

           Raspberry Oat Squares

 

Crust

  • 1 1/2 cup Rolled oats
  • 1 cup Whole wheat flour
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 cup sugar (You can also try a sugar substitute such as stevia)
  • 1 chia egg (1 tablespoon of chia seeds + 3 tablespoons of water. Let sit for 5 minutes)
  • 1/2 cup Butter (Vegan friends can use earth balance)
  • 1/4 cup maple syrup
  • 2 tablespoons almond milk

 

Filling

1 Jar Low Sugar/Reduced Sugar Raspberry Jam (You can use any flavor of jam!)

 

Directions

 

Step 1 Preheat oven to 350.Line a 9 x 9 pan with parchment paper.Mix the chia egg (1 tablespoon of chia seeds + 3 tablespoons of water) and set aside

Step 2 In a large bowl, combine all the dry ingredients.

Step 3 In a small bowl, melt the butter (earth balance) in the microwave.Add the remaining wet ingredients (maple syrup, almond milk and chia egg). Stir together

Step 4 Combine the wet ingredients to the dry ingredients and mix well.Reserve 1/2 cup of the mixture for your crust and press the remaining dough into your lined 9 x 9 pan.Press down the dough to make a nice thick crust.

Step 5 Spoon your raspberry jam (or favorite flavor jam) on top of the crust. Spread out evenly.

Step 6 Take the remaining 1/2 cup or oat mixture and sprinkle on top of the filling. Don’t worry about it being perfect.

Step 7 Bake at 350 degrees for 30 minutes.Allow to cool, place in the fridge and then cut into bars.

 

 

HeadshotJill 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

by Lydia Eat Well Wednesday Uncategorized

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Cabbage is such a wonderful vegetable and often forgotten about.  Not only is it full of fiber, it is also a great detoxifier and gets the blood moving and circulating throughout the body.  Cabbage is also very affordable, one of the most cost friendly vegetables out there, so don’t miss out on this refreshing citrus cabbage salad.  Your wallet and your waist line will thank you!

In an effort to get more cabbage in our diets, I made this dish………

         Citrus Cabbage Salad

 

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Looks Yummy, huh? Gather up these ingredients and follow these simple directions to make your own nutrient-dense, refreshing salad.

 

Ingredients

 

1/2 large Head of Red cabbage

1 medium Orange

1 tablespoon Olive Oil

1 tablespoon Apple cider vinegar

1 tablespoon Lemon juice

Dash Chili powder

 

Directions

 

Step 1 Slice cabbage as finely as possible.

Step 2 Peel orange and slice into 1/2 inch segments.

Step 3 Add cabbage and orange slices to large bowl. Toss with olive oil, apple cider vinegar, lemon juice, and a dash of chili powder.

Step 4 Let sit in the fridge for a while to marinate or serve immediately.

 

The ingredients are simple and besides the red cabbage, probably already in your fridge/pantry.

If you use a whole head of cabbage, it makes a ton of salad, so I suggest making it for your next potluck and share with friends.

 

Eat Well. Live Well. Be Well.

 

 

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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.