At it Again

The sick bug is at it again, except this time it attacked my stomach instead of my throat. Very nice of him, right?



Here is a yummy recipe to try while I spend my days in bed. My family thought they were delicious!

Quinoa Granola Bars



1/2 c. dry quinoa
2 c. oats
1/4 c. shredded coconut
1/4 c. slivered almonds
1/2 c. peanut butter
1/2 c. honey



While the quinoa cooks in the rice cooker, toast the oats, almonds and coconut in a 350 degree oven for about 10 to 15 minutes.



Once quinoa is done cooking, combine on the stove with peanut butter and honey until just melted and mixed well.




Combine the quinoa mixture with the mixture toasting in the oven. Then press firmly into a greased pan and bake at 350 for about 20 minutes. Let sit for at least 30 minutes before cutting. Enjoy!



*makes about 15 bars at 150 calories each

~Any more ideas for blog posts?
~What’s your favorite quinoa recipe?

Quick (and simple) Quinoa

Quinoa is a grain that is also a complete protein. That’s why we love it! There are tons of health benefits associated with adding quinoa to your diet, not to mention how good it is to just try to whole grains that carry a good amount of protein too. So here is a quick and simple dinner that you can add to your recipe box.

I make my quinoa in the rice cooker. Pop it in and let it cook, and it stops when it is done and keeps it warm until you are ready to eat. Perfect!

While the quinoa cooked, I chopped some almonds and toasted them in the oven at 400 for about 10 minutes.

Once the quinoa finished, I put some on a plate, added 2 drops of pesto (I believe it was purchased from Costco, but you can always make your own!) and topped with roasted almond.

On the side I added some roasted butternut squash and a little leftover crockpot chicken. Yum!

Protein Mix-Up

Hello friends! It is Monday and I’m back in school. I miss Spring Break already…but I’m ready to finish this semester off right!

In my anatomy class right now we are learning about the muscles of the upper and lower limb. It makes it fun to lift weights (which isn’t always that fun, let’s be honest). I get to figure out which lifts build certain muscles the best!

Along with building muscles in the weight room, it is important to build them in the kitchen! That’s right. This week, my challenge is…

to mix up your protein sources!

This can work for everyone. What I want you to think about is where you usually get your protein, and try new ways to get it in your diet. Often people only think about red meat and chicken. Here are some good sources of protein that people don’t always think about:

• eggs
• quinoa (Here are some recipes for quinoa!)

(source)

• nuts
• beans (I LOVE black beans!)

(source)

• fish (Check this out…fish AND nuts!)
• yogurt

Here is an interesting article on the best and worst protein sources you could check out too.
So, look at the above list and find something you don’t normally focus on with meals. Then, center your meal around it! There are lots of ways to center a meal around beans, quinoa, fish and eggs. And you’ll find it is quite delicious too!
Have a great week! Filled with building muscles and eating yummy food :)
~What is your favorite source of protein?

~Do you have a favorite dish that uses one of those protein sources?

Friday’s Favorites

Hey, friends! Comin’ at ya with a round of Friday’s Favorites. Hope you have a fun weekend! (yay for 3 day weekends!)

- Zucchini Boats anyone?

- here’s a nifty portion control video…short and to the point!

- Top Ten Greens…check out the first one! Love my broccoli :)

- This apple banana stew looks like a fun and simple treat for kids and adults to enjoy

- Speaking of portion control, here is a great way to give you your freshly baked cookie fix, but just a few at a time

- I like oatmeal, I like protein, and I like simple…therefore I like these (kid friendly) no bake oatmeal protein bites!

- there are lots of seeds out there, but this helps you find the best and tells you why

- we already had one quinoa recipe this week, but I figure there can never be enough quinoa…check out this peanut butter cacao quinoa 

Poultry Power!

Hey there! I can’t believe it is already Wednesday. This week seems to be going super fast. Fine by me!

So on Monday we talked about mixing up our protein sources. It is so important to mix them up because they all offer different nutrients that we need! Our body likes variety, because that way it gets all the good stuff.
But you see, last week I showed you this beauty…

and promised a recipe. So this does have chicken on it…but chicken is still good!

I started out with the wheat pizza crust from here. I LOVE her blog. She is a fellow Utah blogger, and I love all her recipes. Her blog says it is for kids, but I think we could all eat everything she puts up!

It was my first time making something with yeast. I was terrified. Yet it turned out fine! I baked the crust for 10 minutes with nothing on it to make it a but more crispy.

From there, I kind of just did what I wanted. We had spinach and a red pepper in our fridge, so I worked with it.

I failed to take pictures of the process, so bear with me. It is quite simple. I grabbed two handfuls of spinach (I know, so precise), and chopped the red pepper into small bite size pieces. In a large pan I drizzled a little olive oil and then put the spinach in to begin wilting a bit. As it starts to wilt, I chopped up some left over chicken we had into small pieces. I then added the red pepper and chicken to the wilted spinach and olive oil. Mix it all together.

Then, on the pre-baked crust I spread a little mozzarella cheese on the bottom. I then dumped (again, very precise) the veggie and chicken mixture on the pizza. Spread it around, top with a bit more cheese, and pop it in the oven at 475 for about 15 minutes. Then bang…you got a delicious pizza!

(source)

When I googled chicken…that came up. I couldn’t stop myself.

Anyway! Since this post doesn’t have enough writing in it (sorry about that), I thought I’d share some tricks when “decoding” labels on poultry. Then I’m outta here.

Free Range: A USDA-regulated designation, meaning only that the bird had access to the outdoors

Farm Raised: Usually refers to chickens raised on a local farm, but technically all are raised on a farm of some sort.

Certified Organic: All feed given to the birds must be certified organic – it doesn’t contain chemical fertilizers, pesticides, animal by-products or other additives.

Natural: The most commonly used label has nothing to do with standards of care, type or quality; it simply indicates no additives or preservatives were added after the poultry was processed

Hormone-Free: Irrelevant-no artificial hormones are used in any poultry production.

Raised without Antibiotics: Medications not classified as antibiotics may still be used.

Oh! One more thing. I hope you checked out my guest post on Moves n’ Munchies!

And…here are some more blog friends recipes for our protein mix-up.

• White Bean Quinoa Chili
• Tuna + Cottage Cheese Salad
• Black Bean Burger
• Lime Quinoa with Black Beans
• a whole page of Meat Free Meals

Later, friends!

~Were you scared of people dressed up when you were little?
**Pretty sure I have a few pictures of me screaming on Santa’s lap. It was either me or my sister that would actually only go to Mrs. Claus. Really.

~If you had to eat one source of protein for the rest of your life, what would it be?
**I’m not sure why I asked this, because I hate questions like this. But it would probably be eggs. Or almond butter. Really.

Recipe Round-Up

Hey, folks! This Thursday is 4th of July, so I thought it'd be a good time to share some yummy recipes you could add to your day of BBQs, parades and fireworks. Hope you find something you love!

 

yogurt ranch dressing...a healthier version of that dipping goodness

strawberry quinoa salad...looks so fresh!

oatmeal skillet cake cookies...talk about yummy cookies in a flash!

sweet potato salsa...I love sweet potatoes and I love salsa

dessert kabobs...great idea to be able to pick what you want for your own treat!

Hope you make it a great week!

Round-Up

Here's the latest happenings - recipes, workouts and fitness tips. Enjoy!

Anyone else have a garden of zucchini exploding? Try this zucchini bake! And a bonus...it has quinoa in it!

 

I thought this article was pretty interesting. I'm guessing a lot of us have been in this situation...so you might agree with the worst things you could say to someone dieting. 

 

You know I love my kale chips...so here is a twist! Try these sun-dried tomato cheezy kale chips.

I'd say most of us are looking for ways to build endurance, right? Well, check out this list of things to do to build endurance. Nothing too new, but always a good reminder!

Cilantro...lime...and sweet potatoes. What more could you ask for! Check out these grilled sweet potatoes!

Friday’s Favorites

Hi, friends! Here is another round of Friday's Favorites! Hope you have a stellar weekend! I know I’m looking forward to a fun St. Patricks day party and some (hopefully) good weather!

- Emotional eating? I think we could all say we do it. But next time, when your body talks, listen.

- Some get bored eating salad. I could (and do) eat the same thing every day. But for your anti-boring people, here’s 45 Salad Recipes

- So you’re injured. Do you need RICE or POLICE? Interesting new find!

- This Southwest Quinoa Salad looks delicious…and makes me excited for summer and lots of vegetables!

- Here is a new treadmill interval run to try…looks fun to me!

- These Flaxseed Muffins pack 6 grams of protein and some healthy fats!

- Yesterday was National Peanut Lovers Day. Did you know that over 15% of the healthy oils are lost in the process of roasting nuts? Raw people, eat ‘em raw!

- I told you what motivates me. So here is another keep on moving.

Talk to you Monday! I’ve got a yummy new recipe to share :)

Good Eats and Good Reads

Here is some link love to start out your weekend! I’ve (mostly) finished school and moved home. I can’t wait to start cooking and hanging out with my family and running outside and not studying anatomy! Hallelujah!

~ Are you a morning person? I sure am!
~ Remember when I challenged you to go to a spin class? Well check out the benefits here!
~Check it out! My quinoa granola bars made the list!
~Anyone racing this weekend? Here are some tips!
~Better than ice cream? Why not?! (I made some of this for my family, strawberry banana flavored!)
~Ready to start training for a race? Check out Smart Coach with Runners World. Simply become a member and fill out when the race is, how hard you want to train, what your level is, etc., and they make a plan! Super cool.
~Somehow I've been designated as the "pineapple cutter" of the family. But here is how to for the real thing!

Here's a little weekend inspiration...have a good one!

~Have a link you want to share? Leave it in the comments for all of us to enjoy!!

Foods that Keep You Living Longer

In reality, there are no such foods as "superfoods". But there are a variety of food that provide greater nutritional value than others, that essentially build up your body for a stronger and longer life. Here are some foods to keep around for the rest of your life:

Goji Berries: These are grown throughout Asia and are known to reduce inflammation, aid in good digestion and help you keep flawless skin

Acai: This is another type of berry that is native to Brazil. It has the needed antioxidants to help fight disease and the necessary fatty acids that help you keep a healthy heart and great brain function
Low-fat Dairy Products: Dairy products build strong bones, and the stronger your bones are, the stronger your body is in resisting injury
Leafy Greens: Spinach, kale or other leafy greens help with keeping healthy eyes and bones
Red Bell Peppers: Eat these to get your daily dose of vitamin C, vitamin A and potassium
Strawberries: This fruit is also rich in vitamin C and dietary fiber. In addition to that, they are low-glycemicso they're a healthy alternative to sugar packed sweets
Alaskan Salmon: A cold-water fish that provides rich amounts of omega-3 fatty acids, protein and iron
Whole Grains: Grains such as whole wheat, bulgur, barley, oats, spelt, quinoa and long-grain rice, offer rich amounts of fiber, vitamins, minerals and antioxidants

Flaxseed: This is a nutritious seed variety that provides EFAs and rich amounts of fiber. Flaxseed also serves as a valuable source of omega-3 fats for people who do not consume fatty fish regularly

Avocados:These give rich amounts of nutrients, including vitamin E which help with healthy aging

Eat Your Age

Shockingly enough, in your 50's you can't eat what you did in your 20's and expect to look and feel the same. But there are ways to work with your body at every age to make you feel your best! Here are some hints and tips as to what to eat during different times of your life.

In your 20s: Build good habits—and bone density—by opting for nutrient-rich whole foods instead of refined varieties (an apple instead of apple juice, whole grains instead of white flour).
In your 30s: Rather than cutting out certain foods or reducing calories, eat smaller, more frequent meals that include a balanced mix of carbohydrates, protein, and fat.
In your 40s: To minimize hormone-level changes that may cause weight fluctuations, replace animal protein and fat with vegetarian sources on occasion, like nuts, seeds, beans, avocado, and quinoa.
In your 50s: To fight abdominal fat, focus on making exchanges. Skip coffee and diet soda in favor of green tea, or ditch high-sugar sweets and have a portion of dark chocolate instead.
In your 60s: As your body loses lean muscle, your metabolism naturally slows, putting you at risk for weight gain. Choosing high-quality proteins can help maintain muscle and your body's calorie-burning ability.

Get On Your Feet!

…get up, and make it happen! Thanks for the intro, Gloria!

Sitting is something a lot of us do most of the day. In fact, I would guess you are sitting while reading this. So go ahead and stand up to make yourself feel better after reading this.

You’ve probably heard that sitting has been seen to lead to health problems. In an article I recently read it said this:

“numerous studies show rates of heart disease, diabetes and obesity are doubled and even tripled in people who sit a lot. Part of the problem with sitting is that it stops the circulation of lipase, an enzyme that breaks down fats. So instead of being burned by your muscles, when you’re sitting fat recirculates in your bloodstream where it may end up stored as body fat, clogging arteries or contributing to disease.

In fact, simply standing up as opposed to sitting engages muscles and helps your body process fat and cholesterol in a positive way, regardless of the amount of exercise you do.”

Pretty crazy, right? But it is also something we can do something about. Like standing up NOW.

A study in the American Journal of Preventive Medicine even found that the longer a person sits at a desk at work, the greater their chances are of being or becoming overweight. Sitting for long hours also puts you at risk of back pain, particularly if you sit with poor posture, leg cramps, tense muscles and, of course, out of sheer boredom.

So here are some tips for sitting less and getting healthy:

- the average person can burn 60 extra calories each hour just by standing instead of sitting
- take the opportunity to stand rather than sit as often as you can. Stand while watching your kids play at the park, stand while you talk on the phone or watching TV, etc.
- Your body can only tolerate being in one position for about 20 minutes before it starts to feel uncomfortable, according to the Mayo Clinic. So about every 15 minutes, stand, stretch, walk around or change your position for at least 30 seconds.

Get on your feet!

And while you’re at it, here are some recipes you might want to try out this weekend. Have a good one!

Black Bean Quinoa Burgers

Cookie Dough Baked Oatmeal

Creamy Lemon Poppy Seed Dressing

Whole Wheat Crackers

Friday's Letters

Dear Friday, You came fast this week. And the weekend will probably go even faster with work, homework, church and anything else that comes up. September is flying by! Dear McDonalds, So you've added calories to your menu. Do you think it will help people make better choices? I'm not so sure - but I guess it's a step in the right direction? Dear Thought File, For one of my classes we have been asked to keep track of our thoughts for a few days. That's pretty intense since thinking is going on constantly - but it has also reminded me of the power of our minds. What we think often turns into who we are and how we act. Dear Quinoa, Thanks for being an easy gluten free dish to take for dinner this week! Add some back beans, tomatoes and avocado and you got something that looks gourmet but only took a few minutes to put together.

Have a safe and fun weekend!

 

 

For the Win

I’ve talked about my big little brother several times on the blog. You see, he is a growing boy who spends 5 hours a day playing basketball. That translates to lots of FOOD. In an effort to give him more healthy snack options, I’ve been trying to find a granola bar recipe he will really like. I’ve made a variety of different kinds using quinoa, pumpkin or just oats. But this time I tried to make it a bit more brother-friendly.


I found the original recipe over at Peas and Thank You. She was going for a home made version of the Clif Kid Z Bar. And as much as I appreciate Clif Bars being made without high fructose corn syrup, hydrogenated oil or artificial colors, I still thought the nutrition facts could use a face lift.



So with a little direction from Peas and Thank You and some of my own ideas, I created the new “Z Bar”.

The New “Z” Barmakes about 10 bars
1/2 c. oats
3/4 c. wheat flour
1/4 c. protein powder (or flour if you don’t have any)
1/2 t. salt
1 T. baking powder
1/2 c. + 2 T. applesauce
1/2 c. + 2 T. almond milk
1 t. vanilla
1/4 t. cinnamon
1/4 c. brown sugar
1/4 c. honey
1/4 c. chocolate chips

In one bowl mix the flour, oats, protein powder, salt, baking powder, cinnamon and brown sugar. In a separate bowl mix the applesauce, milk, vanilla and honey. Combine both mixtures. I chose to just sprinkle the chocolate chips on top, but if you’d like to mix them in you can at this point.


Spray an 8x8 pan and fill with the mixture. Bake at 350 degrees for about 20 minutes. At that point it will look a bit golden and the edges will pull away from the sides of the pan. Let cool for 10 minutes or so, then cut into your bars. Enjoy!

Here are the nutrition stats:
“Z” Bar: 120 calories, 3 grams protein, 11 grams sugar
The New “Z” Bar: 150 calories, 8 grams protein, 3 grams sugar
I think that’s definitely a win!

Best of the Best

If we were to make a list of the best foods to eat each day, the list would go on forever. I mean really, think of all the whole grains, veggies and fruits you could eat! But there are certain foods that are the best for certain aspects of life. Here are some:

Best food for your brain: BLUEBERRIES
The antioxidant that makes blueberries blue has a huge effect on learning and memory. Studies have shown there is a huge connection between blueberry consumption and cognitive function.
Best food for all-day energy: QUINOA
I’m a huge fan of this! And it’s not very common. But it’s the only whole wheat grain that is a complete protein and has the highest concentration of energy-producing B vitamins. In addition to that, it’s delicious!
Best food for boosting your mood: SALMONOkay, so Salmon is already great because of its omega-3 fats. But many tests have shown the main form of these omega-3s help decrease risk of depression.
Best food for healthy skin: ALMONDS
It has been shown that food with high levels of monounsaturated fats have protective properties that prevent wrinkles and sun damage. Almonds fit in that category quite nicely (:

Best food for surviving the flu season: RED BELL PEPPERS
For your liver to eliminate toxins it needs Vitamin C and vitamin A is needed to help white blood cells work correctly. So get this…red bell peppers has TWICE as much vitamin C as an orange and THREE TIMES as much vitamin A as a tomato.
Best food to keep your joints strong: SPINACH
Vitamin C helps reduce risk of strain or injure to joints, and vitamin E helps reduce pain in joints. Spinach packs huge amounts of both!
Best food to reduce stress: STRAWBERRIES
Not only do strawberries have lots of serotonin, but they have a load of vitamin C that helps clear out the hormone responsible for stress-related symptoms.