Oh, the struggle of trying to eat right and stay healthy during the most active season of the year. By active, I don't mean jogging or sweating at Zumba class. It's that time of year where we are all tempted to enjoy cocktails and stuff our faces while enjoying the company of friends and family. It's currently football season, Halloween parties will be popping up everywhere in a matter of days, and do I even need to mention Thanksgiving and Christmas? 'Tis the season of hunger! But don't fret! I have a few healthy party food ideas that are fun, delicious and won't leave you with gut guilt.  




  Salad Sandwich wraps: This is so easy, you can even let the kids help you put these together. Just wrap lettuce, cheese and whatever you wish into a piece of healthy lunch meat. I actually had the ones pictured above for lunch yesterday, so I didn't get super fancy, but you can make many different varieties- roast beef and horseradish, turkey and goat cheese, etc. Let your imagination run wild!  





  Buffalo Ranch Veggie Dip- This is my substitution for hot wings. I LOVE hot wings! But I don't love how they make me feel after I eat them, or what they do to my waist. For the dip, I mixed a ranch dressing packet (I hate the bottled ranch) with Greek yogurt and a little skim milk, then add buffalo sauce to taste. Serve it with your favorite vegetables, and it will curb your cravings for hot wings.  



  Mini Taco Bowls- This is another gem I found on Pinterest! You can either use regular-sized corn or flour tortillas, (I used corn), and simply spray them with olive oil spray and push them into the crevices of an upside down muffin tin. Bake on 350 until the edges look crispy, then let cool. When they are ready, you can fill them with whatever you'd like! I chose seasoned turkey burger and cheese, then served lettuce and Greek yogurt on the side. They were a huge hit with my family!


 Enjoy!    

It's been a hectic couple of weeks packed with appointments, tests and so much nasty rain. Thankfully I'm in North Carolina rather than South, so there was minimal flooding in my small part of the east coast when the tropical storms and hurricane Joaquin hit. When I wasn't studying or plotting to steal my neighbor's canoe, I was filling my home with the savory smells of warm, comforting soups.




  Since I had a left over rotisserie chicken, I whipped up homemade chicken noodle soup by boiling the bones and removing the left over meat. After adding carrots, celery garlic, fresh herbs, pepper and pasta to the saved broth, I tossed in some salt and enjoyed it while watching the rain.





I also tried my hand at my very first bean soup. I can't remember how many bean types were listed on the bag, but there was quite an assortment. I froze a ham bone months ago, (sooooo not healthy), and added it while they simmered. My boyfriend was awesome enough to make some cornbread to go along with it, which made for a perfect North Carolina rainy day combination.





  Last, we made turkey chili, subbing turkey for ground beef and adding fresh spinach for extra nutrients. My Dad, who used to be a Chicago fire fighter, was a huge chili fan. He used to make it every fall when football season started so we could eat chili and watch the Chicago Bears play. It's my most favorite fall and winter meal, and I could probably live off it for the rest of my life if I had to.

 Eat well..... and stay dry!

It's apple season, and our neighbors brought us some delicious apples after taking a trip to the North Carolina mountains. Some Sundays I love making French toast, but since I'm eating healthier,  I utilized the lovely apples for a warm, comforting autumn brunch recipe. Cinnamon Apple Toast is perfect for a relaxing family Sunday brunch. It's quick to make, kids love it, and is packed with nutrients.



Place your toast on a baking sheet and preheat the oven to 350 degrees. While the oven heats up, cut up the apple into small cubes and mix them with the butter, cinnamon and honey. Combine the mixture until it's completely blended, then spoon the mixture onto the toast. When the oven is ready, put the toast in the oven for about ten minutes, making sure to check it since all ovens are different.
And that's it! Pretty simple, huh?

Happy Sunday!

I adore Pinterest. It is so full of wonderful healthy snack ideas. And with the colder face-stuffing weather surfacing, healthy snacks are a MUST for a woman like me who craves treats every fall and winter. While browsing Pinterest a couple days ago, I came across a recipe for frozen Greek yogurt bites with banana. Not only did I try this recipe out, I dolled it up with some cinnamon and honey. The turn out? Cool, creamy, healthy and delicious!


   This is a very easy recipe! Just mix it all in a bowl until it's creamy, but the bananas shouldn't be completely smashed.Then spoon the mixture into a muffin tin lined with baking cups. Finally, cover the pan with plastic wrap and put it in the freezer for two hours. Then wala! A delicious, healthy treat! They can also be added to smoothies! Enjoy!

The older I get, the more I cringe when I see fine lines and wrinkles on my face. I'm telling you, those suckers pop up out of no where! A few years ago when I realized the big 40 was creeping closer, I decided to stop putting so many chemicals on my face and go a more natural route. What we put in and on our bodies has everything to do with how our bodies preserve themselves. Our cells aren't huge fans of chemicals, and a healthy body has to have healthy cells.



 To keep my skin healthy and glowing, I switched to mineral based and organic make ups. A few of my favorites are Juice Beauty and Bare Minerals. I also stopped using anything tested on animals. Staying hydrated was another important step in maintaining healthy skin. Our cells need water to complete their many, many tasks. It plumps up our skin and clears out any garbage we've put in our bodies. Getting my proper vitamins through nutritious foods also aids in clearing up the skin. Finally, I stopped using big brand soaps and chemical-heavy lotions on my face, and switched to oils. Here's a few key things I did to switch up to a more natural beauty routine:


 || Before bed every night I wash my face with olive oil. It clears away all of my make up and is super great for strengthening lashes. I put olive oil on my eyelashes to not only make them stronger, but to help them grow.


|| When I wake up, I only use natural soaps on my face and body. Most of these soaps have oils and special butters in them that help heal and soften the skin. I'm a huge fan of Nubian African Black Soap. It's wonderful for skin conditions like eczema and psoriasis. It's also all natural! Nubian Lemongrass and Tea Tree Soap is another one I love.


|| And speaking of skin conditions, a mixture of tea tree oil and olive oil, (two drops of tea tree per ounce of olive oil), works wonders on psoriasis. It also brightens skin, lightens age spots, perks up tired morning eyes, aids brittle toe nails and washes away dry skin. I use it daily on my face, scars and feet when I get out of the shower. Tea tree oil can be a little pricey, so if you're on a budget like me, I suggest Trader Joe's Spa 100% Australian Tea Tree Oil. It's awesome stuff, and doesn't smell as strong as other tea tree oils. Just use it sparingly-- a drop or two!


|| And of course, there's lotion. I have to have my lotion!  My skin is sensitive, so I'm pretty picky about body lotions. I used to use Aveeno  on my face and body after applying any oils, but after trying Trader Joe's Unscented Herbal Blend Moisturizing Cream With Aloe, I'm never going back. Not only is it lighter on the wallet, it's natural, packed with several different butters and oils, extremely hydrating, and it naturally scented. It smells so wonderful!


I'm no Ponce De Leon, and I doubt the fountain of youth will ever be found in my lifetime, but by taking care of my body- inside and out, maybe my upcoming 40's will be celebrated with less wrinkles.

There's a slight chill in the air in central NC. I can feel autumn clacking through my brain like the Headless Horseman on a foggy night in Sleepy Hollow. Last week, despite my desire to stay in bed, I tossed a cardigan over my shoulders and went to class. Chemistry can be pretty boring, but normally I can focus on the lectures. As soon as fall came breezing through, everything turned to static- even my attention span.

It's funny how a changing of seasons can funk up our perception. Some researches have said it has to do with the shifts in sunlight. It has also been linked to a change in barometric pressure. Then there's the need to slow down and prepare for hibernation. Though humans don't exactly hibernate, our bodies do react to everything napping around us, and the cold messes with our body temperatures, causing our blood vessels to narrow and bodies to shiver. It takes energy for our bodies to maintain homeostasis.

This sluggishness was also followed by the familiar cool-weather urge to push aside my nightly salad and shove my face into a pot of mashed potatoes. Like the squirrels harvesting their acorns, us humans feel the need to harvest fat. Survival of the fittest! And by harvest fat, I mean gorge on ham, pies, candied apples, hot chocolate and Boo Berry cereal, (Mmmm Boo Berry cereal....).

Even though the merge from summer to fall wreaks havoc on our bodies, I'm welcoming it. Bring on the gorgeous colors of North Carolina's changing leaves and the smell of pumpkin spice. I'm ready for boots, jeans, soft sweaters, crocheted scarves, and other fall fashion necessities. I've never been more excited about scary films and watching Jamie Lee Curtis scream in a closet for the hundredth time. Most importantly, I'm looking forward to family. Their always worth feeling a little static.

I love the versatility of a wrap or tortilla. Wraps and tortillas are wonderful for evenings on the go when you need a quick, simple and healthy meal. Some of my notable favorites are the breakfast wrap, buffalo chicken wrap, turkey burger wrap, mushroom swiss wrap, avocado and cheddar wrap, the burrito and all sorts of other nutritious wraps. Is there anything you can't wrap?

It's Sunday, and that means it's time to sit back, relax and enjoy a healthy breakfast with loved ones. Why not whip up a healthy brunch? This Spinach and Eggs Diablo is not only a quick meal to make, but it's an easy recipe to follow!

What you reed:

2 over easy or poached eggs
One piece of wheat bread (or English muffin)
A handful of raw spinach
A slice of pepper jack cheese
Wing sauce or hot sauce (I used wing sauce)
Fresh ground pepper



Set your oven to 350, then lay the spinach over the toast. Top the spinach with a slice of pepper jack cheese, then put it in the oven until the bread is toasted the way you prefer. When it's done, take it out of the over and place the eggs over it. Finally, drizzle with wing sauce and add fresh ground pepper to taste. I prefer to serve mine with a little fresh fruit for extra energy to aid me in my weight loss journey.

Enjoy!

Scales aren't always reliable when determining weight loss. Have you ever noticed how we usually weigh more at the doctor's office than we do at home? I often find scales to be as discouraging as the mirrors in a brightly lit dressing room. Those of us trying to live a healthy lifestyle can all relate- the digital flicker of a few numbers can impact how we feel about ourselves. One day I'm down a pound, and then I'm up four pounds the next! This happens to many of us, which can give us a sense of failure, even when it's not!

When we step on a scale, our weight in the morning always differs from our weight in the evening. We have to consider water weight, C02 levels after waking in the morning, food consumed, etc. Also, muscle weighs more than fat, so if you're working out, you may be losing fat, but gaining muscle. These are factors our scales can't read, but our eyes can.


When we look in the mirror, we view the little details our scales fail to project. We can see muscle definition, how our jeans loosen around our waists, and the slimming of our different body areas. These small, subtle changes are definite PROGRESS that our eyes can see, and it's fuel for motivation, rather than scale-driven disappointment.

Scales are needed for weight averages and other medical diagnostics. Monthly weigh-ins are also very useful when tracking your weight loss progress. But using a scale to weigh yourself daily or even weekly can throw you off your game. That's why I prefer mirrors and do not own a scale at home. Real results are results we can see. Besides, we're human beings, not numbers.

It's FOODIE FRIDAY, so here is a recipe I made last night that was not only super healthy and fantastic for weight loss, but it was so delicious! It is a very easy crock pot meal to whip together as well.

Ingredients:

4 chicken breasts
1/2 cup of lemon juice
3 garlic cloves
Fresh dill (as much as you'd like)
Salt & pepper to taste



All you do is put everything in the crock pot and cook it on high for two hours, then low for an additional two hours. Or-- cook it until the chicken is tender- whatever's easier for you and your crock pot.

I added fresh green beans by placing them on top of the chicken so they would steam, and let them cook for 20 minutes. You could do that with asparagus, broccoli or anything else you'd prefer.

It's a quick, low fat crock pot chicken recipe to put together that's perfect for a busy, healthy lifestyle.

Bon Appétit!

When we sit down to dinner, or grab a burger at the nearest burger joint, we don't stop to think about how a pound of beef could harm the planet. Until I watched the documentary, Vegucated, I didn't realize the amount of water and energy even used to make a pound of beef. The answer? Between 1,700 and 2,000 gallons according to various sources. And that is just the water! You still have to factor in energy and Co2 emissions. According to The Independent, "Livestock are responsible for 18 per cent of the greenhouse gases that cause global warming, more than cars, planes and all other forms of transport put together."

Another sad reality is the fact that many Americans consume too much protein. The average woman only needs between 50 and 60 grams of protein a day. A very active person doesn't need much more. One 4 ounce chicken breast contains over half that. When you add yogurt, milk, cheese, nuts, legumes and any other meat a person may eat through out the day, you get protein overload. Maybe the three-meal meat staple is to blame for this. For decades Americans have enjoyed bacon for breakfast, a meat sandwich for lunch, and another portion of meat for dinner. This made sense back in the 1930's when small farms were abundant and many people had to eat what they could just to stay healthy during war time. People also expended more energy back in those days due to the lack of technology we have now. Labor was much harder.



Like with many foods, it's all about moderation. I could never personally quit meat, so I'd never suggest that to anyone. I do suggest meat in moderation, though, and that's how I try to maintain my health. I only eat meat once a day, usually at dinner. The above photo is two night's worth of steaks for my family of three, and by three, I mean my boyfriend and teenage son. Rather than serving up a plate full of meat with a few side items, we bulk up on veggies with meat as a side. I'm taking care of my body and shrinking my environmental footprint by only enjoying a small portion of meat with dinner, so it's a pretty win-win way to meal plan. I've also noticed more energy since I started eating less meat. Maybe you would to! If not for yourself, at least try it for our children's future.

Though I've been super busy with school, I have been following Chef Jamie Oliver and his campaign against sugar.  Bravo, Sir! Thank you for speaking out and spreading the 411 on the sugar epidemic.

Sugar is a HUGE problem not only in the UK, but in America as well. Sugar is delicious, addictive and hiding in EVERYTHING. Even your child's school lunch is packed with hidden sugars. Ketchup, which is actually considered a school lunch "vegetable" has 4 grams of sugar per tablespoon. These hidden sugars add up over time, eventually contributing to obesity and worse- childhood diabetes.

Now I'm not saying sugar is bad. I've seen the how to "QUIT SUGAR!" articles all over the Internet, which are a bit ludicrous. Sugar is part of a natural diet. It's found in fruits, nuts, berries and even some vegetables. It's a great form of quick energy for birds and bees and other living things, including us. It came in pretty handy before we had cars and grocery stores and had to be continuously active to survive. Unlike fat, sugar is energy that is ready to be used as soon as it's consumed. Fat is stored to be burned later. If you eat a pasta-heavy dinner (remember, carbs turn into sugar), and plop down on the couch without putting the energy you consumed to use, it will turn into fat.

As with all things, and again I stress, MODERATION. No child needs a 12 ounce soda with their lunch. No child needs Pop-Tarts or sugary cereals for breakfast. Some people do not know or understand this. They were raised in households where sugary, processed foods are an every day, normal way of life. I was one of those children, and I was extremely obese as a child because of this. My dad didn't want me to be obese or unhealthy, he just didn't know any better. He himself was raised in the same type of "clean your plate" household he grew up to recreate.

What makes things worse, is when people start becoming more educated on sugar, their first go-to is low fat, low calorie processed foods. Even I am guilty of this. I enjoy fat free Greek yogurt. It's wonderful in smoothies and helps with good gut bacteria. But when I checked the label, I was shocked to find there were 17 grams of sugar in one serving of it. To make up for the lack of fat, the company doused it with extra sugar, which again- will turn into fat unless I work out or do something active. Tricky, tricky, right? I could not find ANY Greek yogurt, with or without fat, that did not have added sugar. What if I don't want sugar in my yogurt? Or my peanut butter? Or anything else I eat that companies feel need extra sugar?



READ LABELS! Eat more fresh foods and less processed foods. And stop giving kids so much damned sugar. I promise you, when you cut back on sugar, you will eventually notice just how sweet many processed things are. You won't want as much sugar, in fact, a regular Coke will make you scrunch your face. And while you're at it, check out what Jamie Oliver is doing and educate yourself and friends. We can beat the childhood obesity epidemic together.

Believe it or not, I've read things on the Web that actually shame body positivity. It's a little ludicrous to shame a movement that's trying to end the shaming of a group that's being shamed. Just typing that made me roll my eyes. However there is a thin line between being thrilled with who you are and being healthy. And I've stepped over that line.


America, next to Mexico, is the fattest country in the world due to fast and processed foods, a lack of nutrition education, poverty, and a horrible food industry that puts revenues before human lives. Even though I know these facts, am in school to study nutrition, and know the rights and wrongs of my own personal health, I am human, and am tempted just like the children who think pizza is healthy because it's served in schools.


Last week I went to the doctor, weighing in at 167 lbs at the height of 5'8. After some research, I learned I was 1 point above my BMI, and that made me view myself a little differently in the mirror. I'm fine with not being model thin. I love my round booty and wide hips. Curves are where it's at now! But even though a positive mental attitude about yourself is extremely healthy, too much weight is not. Obesity will cause complications down the road and will even your life span. Still, I'm hardly obese, but I could easily become so if I don't make some changes. I'm almost 40, my metabolism is slowing down, and as they say on Game of Thrones, "Winter is Coming," which brings cookies, cakes, and glazed hams along with it. I suppose it's time to shew away any offerings of gravy pie. And sadly, my favorite- hot chocolate.

Recently, I stated that I'm usually a size 12. That's where my body wants me to be. But that wasn't entirely true... a week ago I was wearing size 16 trousers. Today I have on a loose fitting pair of size 14 jeans. My body fits great into a pair of twelves I have in the closet. And no, I have not been fasting for the past 7 days. Pants sizes are SO confusing, and the older I get, the worse it seems to get!

A couple months ago a friend shared a Salon article with me that changed the way I thought about myself and my body. After I read it, I became less body negative, and much more body positive. The article made complete sense- we are our DNA, and our DNA determines what we become. DNA also determines our body shape and weight. We all have a set weight our body prefers.

When I became a young woman, I was always a size 12. I, like most people, dieted, exercised and starved myself to try to be model thin. Through cutting carbs, sweets and running every day, I managed to get down to a size 8. Then soon after I started eating a more balanced diet (including carbs and sweets in moderation), I found myself back in my size 12 jeans.


Through all the times I found my weight fluctuating, I never stopped to ponder why most magazine models seemed so effortlessly little. It was because of the same reason my body liked being an average size 12. Most models are just thin. That's how their DNA made them- small boned, or with a high metabolism, etc.

Please enjoy the article. I hope it will help others love themselves a little easier!

You Should Never Diet Again: The Science and Genetics of Weightloss

In a few days I will be returning to school and starting my second year of study. I'm already loathing the lack of time that will soon be upon me, but knowledge is addicting. It's funny how as a youth I didn't care a thing about school, but now, many years later, I can't learn enough.

I'm enjoying this greater appreciation I now have of things, all the way down to the little cells we can't see that help us function. We, as humans, are pretty huge compared to our cells. I often forget about them. But everything we do- what we eat, drink, how long we sleep, and when we chose to take a breath, has some kind of impact on them. It really makes me look at the world differently, especially since it's MUCH bigger than we are, and that everything WE do impacts it.

My cat, Nip, for example has conquered it with only two paws.



Prost!