Eat Well Wednesday

by Lydia Eat Well Wednesday Uncategorized

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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.

 

 

Special-K-bars-300x150

(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

healthy-granola-bar

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:

Be 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.
 
 

Be-Kind-Bar-2

 

 

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!
 
 
 
 
 
 
 
 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!

by Lydia Eat Well Wednesday Uncategorized

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I LOVE carrot cake!  It is by far my favorite cake out there, I will take it over chocolate any day.

I am always looking for a healthy alternative to the delicious treat. Something I can have often and not get off track of my healthy, balanced eating by consuming multiple slices of cake.

The answer: Whole Wheat Carrot Cake Muffins.  They are awesome! They’re the perfect handful of sweetness to satisfy that carrot cake craving.

These muffins would make a great snack by themselves or pair them with some Greek yogurt and a handful of almonds and you have a wonderful, well-balanced breakfast.

I hope you enjoy these as much as I do!!!

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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!

by Lydia Eat Well Wednesday Uncategorized

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Creamy Salad dressings don’t have to be full of saturated, trans fat, and bad for you.  Sure Kraft Ranch dressing is creamy and pretty yummy when dipping chicken fingers or dressing your salad.  However, it is full of trans fat, chemicals, artificial coloring and preservatives.

Check out this nicely dressed salad.

Creamy-Chipotle-salad-dressing

Homemade Creamy Chipotle Salad Dressing

Ingredients

  • 2/3 cups Plain Greek yogurt
  • 1/3 cup Cilantro, finely chopped
  • 1 teaspoon Ground cumin
  • 1 teaspoon Chili powder
  • 4 teaspoons Lime juice
  • 1/4 teaspoon Garlic powder
  • 1/4 teaspoon Salt

 

Directions

Step 1 Add all ingredients into a bowl and mix well.
Step 2 Wash and chop romaine lettuce, add chopped onion, and tomatoes.
Step 3 Pour dressing over salad and toss well.Top with grilled chicken and sliced avocado for a yummy, well-balanced meal.

 

This is a wonderful alternative to mayo and sour cream based dressing and because the Greek yogurt is fully packed with protein. There are endless possibilities for this dressing! Change-up the flavoring by adding some dill and onion powder or a great veggie dip.  Put a dollop on a baked sweet potato for a creamy substitute to sour cream and butter, or make a savory spread with chives and onion powder to spread over a whole wheat bagel.

Enjoy the possibilities and Be Well 🙂

 

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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

by Lydia Eat Well Wednesday Uncategorized

I hope you had a happy and healthy Thanksgiving and had a chance to whip up a batch of the 100% whole grain pumpkin cupcakes!!

Keeping with the WHOLE GRAIN theme, get ready to bust out your crock pot and whip up some chili or stew to enjoy with theses AWESOME 100% whole grain garlic cheddar biscuits.  They are the perfect savory pair to your favorite fall dish.

Whole grains are an excellent choice for quality carbohydrates and not only will they help keep your blood sugar stable, but the fiber helps keep you fuller longer which is great for your waist line.  Which makes this biscuits an excellent alternative to the traditional white flour biscuits.

These biscuits take about 5 minutes to prepare and 15 minutes to bake and the combination of garlic and cheddar make them the perfect match for your heart bowl of  chili or winter soup.

Ingredients


  • 2 cups Whole wheat pastry flour
  • 4 teaspoons Baking powder
  • 1/2 teaspoon Salt
  • 1/2 teaspoon Garlic Powder
  • 1/4 cup Butter, chilled
  • 3/4 cups Cheddar, grated
  • 1/2-1 cup Butter milk
  • 3/4 teaspoons Garlic Powder
  • 1 teaspoon Lemon juice
  • 1/8 teaspoon Salt

Directions


Step 1

Pre heat oven to 450 degrees.Line your baking sheet with a parchment paper, lightly grease, or Silpat baking sheet.
Step 2

In a medium bowl, combine flour, baking powder, salt and garlic salt
Step 3

Cut the butter into the flour mixture until it turns into coarse crumbs.Don’t be afraid to use your hands!
Step 4

Add grated cheddar cheese and stir well.
Step 5

Add 1/2 cup of butter milk and stir well. You might need to add more buttermilk, you want the dough to be wet and sticky.
Step 6

Form the dough into biscuit sized balls and place on prepared baking sheet.
Step 7

Bake for 10 minutes at 450 degrees. You might need a bit more time, so check them and don’t be afraid to let them go to 14 minutes in the oven.
Step 8

While the biscuits are cooking prepare your garlic butter.In a small bowl, melt butter in microwave and stir in garlic powder and salt.
Step 9

Once the biscuits are done, brush on the garlic butter and serve immediately.

Enjoy and remember to eat well so you can 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

by Lydia Eat Well Wednesday Uncategorized

Hello Framers!  Welcome to your new Wednesday.  Your new healthy, Eat Well Wednesday.  Allow me to introduce you to Jill Tarpey.

Hi, My name is Jill!

I am a Certified Nutrition Coach, experienced RYT Yoga teacher and motivational speaker, whose life experience and education background have shaped me into a dynamic and passionate woman.  My journey to health began after struggling many years with an eating disorder, but I have found healing through a balanced diet, yoga and serving others.  I am a foodie at heart and strive to nourish my body with balanced nutrition. I like good, quality food and find that living life nourished is the best way to live.

In an effort to fuel my passion to serve as well has enhance the lives of others through their nutritional choices, I started Eat Well SA (San Antonio) My 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. I offer customized programs that are educational and teach you the tools you need to maintain healthy, well balanced eating for your busy lives.

I am so excited to be a guest blogger on the Frame Dance Productions blog.  Every Wednesday you will find helpful, practical information about nutrition and some delicious and nutritous recipes for you to whip up as well.  In the mean time check out my website and blog at www.eatwellsa.com  Make sure to bookmark it and check back often for new relevant information and fantastic recipes.

Thank you Lydia and Frame Dance Productions for sharing this opportunity with me.  I am am so passionate about serving you and helping you find a balanced way of eating.  I believe it is through the solid foundation of nutrition that we become energized and full of radiant life, and I can’t wait to lead you on your journey to health!

Lydia here, again.  I am going to go through these recipes with you.  Let’s do this together and get healthy.  Go Framers Go!

Eat Well Wednesday

by Lydia Eat Well Wednesday Uncategorized

Hi Framers,

So much cool new programming on our blog.  We have:

MFA Mondays where MFAs in Dance write 3-post arcs on their experience in and after the MFA program.

Links We Like Friday where Frame Staff as well as guest curators post links we like.  It’s informative, fun, and lite.

I have a VERY exciting announcement.  We are adding a third program to the blog.  We’re calling it

Eat Well Wednesday

Years ago (geez I sound old) I danced with a dear friend, Jill Tarpey.  We performed in a company together for a couple of years.  She is a phenomenal dancer.  She has a passion, vision, and career as a nutrition coach.  Trust me, you want her secrets.  And now you get them!  I get so excited about getting on track nutritionally.  Even if you’re not making bad food choices, there are always new ways to get organized and find ways to feed your body better.  Jill will be writing a weekly column on health, nutrition, and how to fuel your dancing or dance-loving body. Feel free to ask questions as she goes.  But I will let her introduce herself to you tomorrow.  Stay tuned!