My College Girls Tips & Tricks: Staying Healthy While Away from Home

This one is for all you college goers out there - mainly for the incoming freshman, but also for those who are away and still trying to find there way. Navigating through the dining hall or the college town supermarkets all alone can be very intimidating. I'm here to help you narrow down your options and give you confidence along the way. You could be like me and stock your dorm room with pop tarts, Quaker granola bars and slim fast shakes (yep that was me for a brief moment in time)...OR you can CHOOSE wisely, prepare and stay focused throughout some of the best years of your life!

When it comes to food choices it can get very overwhelming so just don't over think it. Stay simple. Simple from the Earth foods in their natural form (fruit & vegetables), simple ingredients (the less ingredients the better), ingredients you can pronounce and most importantly water, water water!

Some general helpful tips for being away at college:

• Stay away from soda & energy drinks - they're not good for you and they don't actually give you energy. Drinking water can fuel your body naturally and help you stay focused when caffeine is fogging your brain during late night cram sessions.
• On that note, invest in a new water bottle. Preferably one that keeps your drink colder, longer such as a Tervis or S'Well. The price might scare you, but you can't beat their shelf life, they're good for the environment and my guess is you're more likely to drink cold water throughout the day if its available. Am I right?
• Take a daily probiotic. Again, they may seem a little pricey for a college student, but they pay for themselves when you're not having stomach aches or not at the doctors (as many new college students get sick being away from home) getting a prescription med for some air borne illness you contracted - yuck! Probiotics provide healthy bacteria for your gut (aka stomach) to thrive in a not so healthy lifestyle such as college. The more strains in the capsule, the better. Over 20 billion is best but I'm a big believer in that something is better than nothing. So if you take only 1 pill a day (with 10 billion) than you're on the right track.
• Stock your (mini) fridge wisely. Its not just for beer. Yogurt, water, sparkling water, fruit (bananas, apples, carrots, cucumbers), protein bars (see below), etc. All these quick go-to snacks will be readily accessible when you need them so you don't find yourself eating one more bagel and cream cheese sandwich while running across campus to your morning class after you overslept (guilty!).
• If you do drink coffee, make it count. Don't order it with milk (milk is NOT good for you beyond popular belief) or added sugars. A simple coconut milk latte or plain black coffee with a splash of almond milk creamer would be a better choice. These won't weigh you down, literally, and the caffeine might help you jump start your day. Any bottled caffeinated drink is a no-no. It will not help you in any way and will come back to bite you in the ass - I promise.
• Get moving! Get a fit bit, take a walk, join a gym, start spinning, practice yoga. Running is my happy place, my meditative state, my "me-time". Find something that fuels your soul and stick with it. Being away from home can be tough, but finding a place that makes you happy will help you thrive. When you eat well, you feel well. When you feel well, you move well. When you move well, you will be well. Its a beautiful cycle of survival.
• Remember that it takes while to form a habit, especially good ones. Take your time and know you are already ahead of the game if you're even reading this. Something will stick. No one is perfect, but we can all work together to promote a healthier community.
• Finally, Call your mom...She misses you!

Some simple suggestful on-the-go snacks:

• Lara Bars - Cashew Cookie and Blueberry Muffin are perfection.
• Kind Bars - made with almonds and dried fruit.
• Almonds - raw is best, but added sea salt is delicious and will do!
• Cashews - whole and raw are best, but they have many flavored types that are supper yummy. 
• Popcorn
• Fruit - whole fruit in its natural form is best. 
• Veggies - This is a tough one for college students, but if you can throw in spinach once a day on salad or grab carrot sticks on your way to class a few times a week you're on the right track.

Those dreaded (or beloved) dining halls:
First and foremost the portion sizes are out of control. This is not the time in your life to have to eat everything on your plate. Make sure half (or even more than half) of you plate is veggies whether its in salad form or plain steamed vegetables and the other half protein. Don't be scared of carbs, but there are ways to choose the right ones. Whole grains, nuts and seeds are excellent ways to round out your meal and keep you fuller longer. Watch out for the dressings. Creamier isn't always better, but also watch how much you're putting on your plate. 1-2tbsp will do and thats it! Forgo the cheese as well as croutons, won-ton strips, tortilla strips, etc. They're not necessary and you won't even miss them.

Another wonderful tip for food choices is to not restrict yourself of anything, but rather continuously add new things to your plate. Our palettes change (aka evolve) as we grow and something you may have shied away from or not even liked a few years back could be one of your new favorite foods at this point. Sometimes all it takes is trying it in new form to fall in love. Take my kids for example, some are great eaters and others are terrible, but I always tell them to at least try it and then if they don't like it they don't have to eat it. Veggies can be cooked in so many ways - raw, steamed, broiled, sauteed, grilled, and so on. Each form tastes a bit different as well as the seasonings you put on them. You need to find YOUR flavor and I promise you'll learn to love veggies for the way that they taste and most certainly for the way they make you feel!

Drinks of Choice:
Water, water water. If you've ever started eating poorly and seen more acne pop up in and around your face it could be a number of things - hormones, too much dairy, lack of sleep, or it could be NOT ENOUGH WATER. We should all be drinking way more water than we think. If you figure it in terms of your body weight (b/c everyone is different) then try to drink your body weight in ounces. For example, a 125lb girl should aim for 125oz of water a day. If you break that down with a 24oz water bottle then you should be drinking about 5 full bottles a day. Very doable and a great challenge for yourself!!

I'm a coffee drinker so I can't fault someone else for being one, but if you're not- do not start. Green tea is where its at. Flavored with lemon you've got your caffeine fix AND you won't be addicted to the #1 drug in the world. Coffee also lures you into the added sugars, syrups, and massive sizes that are unnecessary to sustaining a healthy lifestyle.

If you're of drinking age and are reading this my #1 tip is stay away from fancy cocktail mixers which are loaded with sugar and stick to a clean drink of vodka, club soda + lime/lemon or a light beer. You'll appreciate this advice each Saturday morning when you're not nursing a sugar hangover. Oh, and don't smoke. Its just disgusting and terrible for your health. (My PSA for the day).

OK, so those are just a few of my tips for the day. I hope it helps you in your journey of life and know I'm behind you cheering you on every step of the way!

Labor Day Book Give-A-Way!!

Happy Labor Day!!!

Choices: Nutrition Life & Love is doing a give-a-way and I want YOU to win! Log onto our Facebook page for more details....  Good luck!

xoxo

Q & A with Holli Thompson: Discover Your Nutritional Style

Hi There!!

So I recently had the pleasure to interview someone I admire greatly. Her name is Holli Thompson and her guidelines and teachings for a Healthy Lifestyle are ones that anyone can follow or adapt to. They'e simple, easy, and delicious. Below are some of the questions that I had for her that might help all you other mamas out there too! A little food for thought...

Kristen: I can honestly say I could not put this book down - it is so well written and the photographs are insanely beautiful. What can people expect from Discover Your Nutritional Style?

Holli: It’s been called an informative guide, a bedside reference, and also funny. I like the funny part! I believe that this way of eating is a life changer, for many people. There’s a difference between doing something like eating for your Nutritional Style some of the time, and doing it consistently. That’s the big take-a-way. I also advocate for joy, and fun, and some leeway. Stress surrounding our food isn’t healthy either! 

Kristen: I firmly believe that everything and everyone comes into your life for a reason and hopefully teaches us something along the way. What’s the most important lesson you want people to take away from your new book?

Holli: That you need to take care of you. Begin there, and the rest will follow. You’re an individual, and what works for your skinny bff may not be what works best for you. Explore your own path, discover what’s unique about your body, then make it a lifestyle. That’s the key. 

Kristen: On the other hand, what’s the biggest lesson you’ve learned through writing this book?

Holli: Writing DYNS allowed me to dive deeply into what I was seeing and hearing in my own practice. It forced me to hone down to what women were really saying and doing with their health; what worked and what did not. It also allowed me to address modern society’s influence on us, and how so many women are pressured to try what’s trendy, without really knowing their own body chemistry. So a huge piece of this is freedom and empowerment; I hope to empower women to forge ahead with knowledge to create their personal Nutritional Style. 

Kristen: I have three young children (ages 2 through 7). How would you guide moms, like me, to easily implement good nutrition into our children’s daily lives?

Holli: I would begin with seeking out organic foods, at all costs. Pesticides, growth hormones and antibiotics used in livestock feed, are all harmful to growing children’s bodies. Emphasize fruits and vegetables, in their whole form. The rule is our house is, fresh produce at every meal. Breakfast might mean fruit in my son’s protein smoothie, or sautéed spinach or fresh salsa with his eggs. Besides that, if your child has chronic infections, or sinus/allergy issues, you might want to look at food intolerances. My book explains how to approach that topic. 

Kristen: You mention in your book how “life is busy, we’re all busy”. What would you tell those who are scared to take that leap of faith - whether it be in life or with their health because they feel there is no time?

Holli: Forming a new habit takes time, but once it’s part of your lifestyle, it becomes routine. Hold onto that. In the same way that I make time to wash my hair, or go to barre class, I make time to pick up organic produce, or learn a few easy meals that will suffice a houseful of boys before I would order pizza. Try to make one change at a time, and be diligent about it. Then move on to your next. 

Kristen: I’ve always believed nutrition is your best medicine. Can you explain why it’s so important that people listen to their own bodies and not just doctor’s orders?

Holli: Depending on what type of doctor you are using, they may or may not know to ask about your food. During years of suffering from inflammatory issues my doctor did not ask me what I was eating. Your food affects everything, and knowing and really getting that is the first step. I’ve seen small changes in food choices create huge improvements in health. 

Kristen: I see big things happening for you - you are smart, kind, funny, but most of all relatable. I can see myself through your words and you make health & nutrition seem so accessible. What are your aspirations for this book?

Holli: I want to sell millions of copies, and reach as many people as possible. I believe the book is relatable, and attainable. My message is simple at its’ core, but requires dedication to change, in small, do-able steps. I want my book to influence and help heal. I want to alter mother’s choices, so that kids will grow up with better habits and greater knowledge. I want to give women executives and entrepreneurs more energy and balance, so that they can live happier lives. 

Recent events have taught me; life is short, live it feeling as good as you possibly can. (see more)

Kristen: Who has been your biggest influence in the world of Health & Nutrition? 

Holli: While I am a fan of many health influencers, I have been influenced most by my own learning. That’s the message here, learn the basics, what to avoid, (those bad boys that I outline in my book) and discover what works for you, personally, in an honest way. Influence yourself, and take care of yourself. 

Nobody else knows you, like you!

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Discover Your Nutritional Style: Book Review!!

Discover Your Nutritional Style: 

Your Seasonal Plan to a Healthy, Happy & Delicious Life

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I'm in awe..

In a few years everyone is going to know Holli Thompson's name. You cannot possibly read her book and not fall instantly in love. She is highly relatable and her concepts are smart and simple. One of the reasons I started this blog was to share the most amazing things I came across and want to share with all of you. This book is one of those things!!

I think of Holli as my kindred spirit - although she'll describe her path to good nutritional style as a story of raw medical issues and undiscovered intolerances, mine was more of a personal choice to discover better nutrition when I got pregnant with my first child. I didn't grow up with the knowledge of why we eat food, and how it all works together (if chosen wisely).. Holli's book makes me smile because its all I've ever wanted to share with others and yet her extensive knowledge on the topic peaks in my core to learn more. I could not put this book down!

Throughout her book she describes eating for the seasons - seasonal produce which would mean organic and in season to fuel your soul (and tummy, of course). In her seasonal descriptions she made me want to ride a bike in the Spring, wander in fields all Summer, make soup in the Fall and cozy up under a blanket in the Winter. Each season provides us with nature and nutritional leads we can take advantage of if we so choose. The bounty of fruits & vegetables available each season should be your eating guide. I never really thought of that before. Yes, of course I always take advantage of whats in season, but we certainly have our staples. Holli is right, if its not in season and it comes from miles away...is it really still that nutritious for us. The answer is no, not really.

Holli also uses the word "choice" often in her book, which I love for obvious reasons. She reminds you all the way through her Nutritional Style coaching that it ultimately is your choice as to what you eat, how you move, and how you approach this. She is here to guide you all the way through if you allow her...but that is a choice you have to make! Her excitement about food is something I can relate to - from planning my daily meals to searching for new recipes on Pinterest. I can't get enough. She takes you on a year-round journey of health. Even through the dreaded holiday season.

Her Holiday Recovery section will have you encouraged and ready to conquer December gatherings like a true champion...no more winter blues and seasonal depression. You'll take her words of advice and use them as motivation at your next holiday party!

My Review: Must have book of the season! Nutritional Bible, easy read, deliciously descriptive. Not a tell all, but more of a how to. Fall in love with Holli. She'll become your food friend and guide without ever having to leave your home. This book will change you life for the better. I can't wait to share it with my friends and family...you will love her just as much as I do!

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No gimmicks, no fads, no diet, just simple eating from the Earth and she'll teach you how Mother Nature is our guide and how to listen to our own bodies. No two digestion systems are alike - we all need to take care of ourselves. For a sweet-tooth like me her Banana Nut Ice Cream recipe is insane and her Famous Creamy Cauliflower Soup is going to be a staple on my dinner table this Fall.

She teaches you about herbs and not only how yummy they can be,but also helpful in fighting diseases and inflammation. And you don't have to be diagnosed with arthritis to have inflammation...most people don't even know they have it until they start taking care of it. I would like to move away from the over the counter anti-inflammatories and aspirins and focus more on proactively taking care of our systems from the inside out.

She gives you recipe ideas, meal plans for your nutritional style, and even all natural beauty regimes you'll want to try!

Question of the Day: Weight Loss Cleanses

So the question I received today from a friend is "Do you know of any good weight loss cleanses? I'm allergic to fish & eggs".

Let me remind you all I'm not a registered anything - nurse, dietitian, etc. But I do get questions alot in regards to healthy eating and family feeding. I don't claim to be an expert, but am happy to give my opinion...so here is goes.

Although I don't think cleanses are the answer to long term weight loss, they certainly can be used to detoxify the body whether its from alcohol, sugar, too much meat, etc. And if you Google health cleanses you'll come up with 100 different sites that will "help you get that body you want"...yeah right!?

I would start off by asking yourself if you drink soda and if the answer is "yes" that should be the first thing you work on cutting out. Its not an easy feat, but once its done...its done. Not only is the soda itself bad for you, but it also leads you down a path of destruction with everything you start craving beyond it - like chocolate and sweets. Increase your water intake - and if you have trouble downing plain water all day, add a lemon, lime, or even cucumber. Just this one change will make such a difference in your lifestyle. With the addition of light to moderate exercise you'll be on your way to a healthier heart in no time!

I also don't "juice", but can see where the benefits come quickly. I owned a very expensive juicer for one day and returned it immediately after I could barely inhale the awful looking drink that laid in front of me. At that very moment I vowed to eat as many colorful vegetables as I could per day to never have to do that again :) I do have friends who love juicing though - remember, this is just my opinion. If you are interested in a cleanse, I can however, recommend Harley Pasternak's book The Body Reset Diet. It is an easy read and perfect intro to healthy food, smoothie recipes and an overall healthier lifestyle. It truly can help you organize your meals and get you started down the road of a healthy lifestyle change.

I also must note that many cleanses have a disclaimer not to do this for over 3 days. As nutrient dense as a glass of juiced vegetables can be, your body needs real food. The act of chewing helps start the breakdown and metabolize food before it hits your intestines to then be distributed as nutrients (and released as waste) through your body.

I digress...when it comes to wanting to loose weight and feel better about yourself my best advice is choosing healthier options of your favorite foods and stocking up on more fruits and vegetables. Having certain items on hand throughout the day will help you avoid grabbing a quick bite on the go or eating that sugary granola bar (which you may think is a healthy option). Don't deprive yourself of the things you love, just don't overindulge in them. I also LOVE beans and I feed them weekly to my family. I substitute beans - black, kidney, garbanzo, navy - for meat in Mexican dishes and add them in with brown rice as a side dish to chicken or fish. Now being allergic to fish, you could substitute pork chops or even sliced avocado. But if you add more beans into your diet than that will give you that good fiber to aid in the overall digestion of your food as well as keeping you fuller, longer.

As for mid day snacks - think fruits, veggies, and/or nuts. Apples & peanut butter, sliced pears w/ a drizzle of honey, oranges, dark cherries. I buy Almonds in bulk and add a few dark chocolate chips to them almost everyday to get that salty/sweet fix I need.

Another tip I have is to make a giant salad on Sunday and fill it with your favorite veggies so that way its always in the fridge - and there are no excuses. Eat it for lunch and/or dinner daily and top it with grilled chicken, garbanzo beans, sliced avocado, tomatoes, onions, etc. Keep things simple for yourself and make things in bulk ahead of time. If you start off by eating the same lunch everyday because its easy...then do it! You'll get the hang of what you like and your body will adjust to eating less/healthier in no time. And that soda habit...gone!

Make a plan. Go shopping for the essentials. Organize your meals. Prep ahead of time. You're ready to go! Hope this helps!

Back to School Cookbook: Slow Cooker Freezer Recipes

Images provided by Stephanie Cornais of Mama & Baby Love

The idea that I'm already uttering the words "back to school" in the first week of August gives me the chills...but for very good reason! I'll spare you my spiel on how much I sincerely love Stephanie Cornais of Mama & Baby Love who I came across via her website some time ago. I find her intriguing, intelligent, and genuine about all things family and food - two of the most important things to me - nourishing my family inside and out.

She had written Slow Cooker Freezer Recipes and I immediately went online to buy it, to then read it cover to cover in one sitting. I started planning my families meals instantly based on her recommendations. I was already a pretty good meal planner myself, but I'm sure you can relate to the weekly set of standard (and sometimes dull) meals. Stephanie's recipes are 95% grain-free, gluten-free and dairy free. And although I don't follow one strict rule of diet - except healthy variety - I think its important to take food seriously and make sure you're feeding your kids the best they can possibly have. Putting her recipes in my family's repertoire has brought more variety and clean nutrition into their lives and has allowed me peace of mind.

So, back to her "back to school" recipes! Think Harvest Pork Roast, Beef Stew, and Tex Mex Chicken. This book has everything you need - shopping lists, simple step by step directions, and even labels for your freezer bags. It leaves nothing to the imagination and enables you to meal prep in no time and have a delicious and healthy dinner on the table in minutes during those crazy school weeks of carpool, sports schedules, and homework.  Allow yourself that extra time in the evenings with your family and not worry so much about preparing that gourmet meal at 6 o'clock at night during the "witching hour" of tantrums and chaos.

The best part of Stephanie's strategy is in the title of her book - Back to School: Slow Cooker Freezer Recipes - in which all your dinner prep requires on that day is pulling your frozen prepped meal from the freezer and placing it in your slow cooker in the morning. Done. That's it. Its ready when you are. What more can I say about it but, ENJOY!

Travel Food Tricks: Toddlers

So as I was packing clothes for a recent family vacation I started thinking about our grocery list of things I have to get once we get there. With that thought, I realized I always have a few staples on my list that I know will keep my kids going throughout the day and make them feel comfortable while out of their element.

Some of those travel food items include:
Organic Whole Milk
Shredded Cheese
Whole Wheat Tortillas
Chobani Kids Yogurt
Avocados
Black Beans
Bananas
Apples
Berries - Strawberries, Blueberries, Blackberries
Cheerios (Plain)
Granola
Pretzels/Goldfish
Almond Butter & All Natural Jelly
Whole Wheat Bread
Annie's Homegrown Mac & Cheese
Raisins
(All Organic, whenever possible)

Having food items that your toddler is used to having at home is key. You'll notice alot of fruit on my list which I try to make our main source of snacks throughout the day. Of course, vacation is for splurging and trying new things, but they thrive off comfort. Waking up to a simple breakfast of yogurt and granola will set the pace for a good day - say, instead of a giant donut or bagel which are certainly tend to be beach time essentials. I typically let them pick one or two days where they can pick a giant sprinkle donut - after all, it is vacation and I'm not evil!

Also, kids tend to eat a different times than adults. Its called constant snacking. With a few staples above I can easily whip up back bean quesadillas & guacamole and avoid tantrums before the adults sit down for dinner. We also typically do a fast food stop (which I'm not the biggest fan of) on the way to the beach if it falls during a meal time, but on the way home I always pack sandwiches, fruit, and pretzels to munch on - again, to avoid any drive-thru we might encounter with growling bellies. It works for me, maybe it'll work for you too!

GOTR: Top 5 Summer Salads

Happy Tuesday!

For my final installment for my Girls on the Run group, I'd love to talk Summer! As we're approaching the end of the school year and anticipating the long hot summer days I can't think of anything sweeter and light than a good salad. Now, I have previously talked about Mason Jar Salads which I still think are phenomenal for any summer day. These salads below are great to whip up for a family gathering and will last in the fridge for days. So the next time your GOTR girl and her friend says "Mom, I'm hungry and we have nothing to eat" tell her to grab a fork and eat up!

Here are some of my Summer favs and I hope you'll enjoy them too!

1. Watermelon Feta Salad by Life's Ambrosia
2. Simple Quinoa Salad by Curtis Stone
3. Avocado & Grilled Corn Salad* by Keep it Skinny
4. Strawberry Salad with Candied Walnuts by Our Share of the Harvest
5. Quinoa Vegetable Salad with Lemon-Basil Dressing by The Garden Grazer

*Side Note: One the Avocado Salad instead of said dressing, I typically do Sea Salt & Fresh Ground Pepper (to taste) with a whole fresh squeezed lemon and a Tbsp of Red Wine Vinegar!

These salads are all made with very simple ingredients and take little time to make. Might I add that they're delicious and will go well alone or on the side of any meat - chicken, beef, or fish. Enjoy!

I wish the girls the best of luck on Sunday & hope their summer is filled with good fun, good friends, & good food!

Girls on the Run Newsletter Week 11: http://www.girlsontherun.org/

My Personal Blog: Choices: Nutrition.Life.Love.

GOTR: Change Your Wellness Vocabulary

Strong is the new Skinny 

Healthy Eating is the new Diet 

Movement is the new Exercise 

Quick Meals is the new Fast Food

Modeling good behavior is the most important advice I can give you from one mom to another. You can't control someone's eating all of the time, but if they see you choosing wisely and staying healthy & happy you can bet your GOTR girl will follow in your footsteps!

If we can help young girls switch their way of thinking I believe we can change their future. Wouldn't you wish upon your child never to go through life worrying about what they're eating, and how much they weigh? I would!

Strong - We must explain to young girls that there is quite a difference in body types and every girl's body is changing year after year. If we stop focusing on the skinny - which, by the way is subjective, and help them to want to be strong. Being strong is automatically being fit and healthy. Plus, building muscles helps with overall health and longevity. Strong muscles are good for their heart, bones, and self esteem.

Healthy Eating - As moms of a certain age we all grew up at some point in the late 80's & 90's where the word "diet" exploded into our way of living. Anything from diet programs, to diet foods, to diet soda, etc. Diet is such a generic word anyway which to me, has turned negative. If we change our vocabulary to use "healthy eating" in our conversations with our children we can never go wrong. Discussing all of the wonderful healthy food choices that are out there as opposed to all of the foods they can't eat when they're on a diet. Doesn't that sound better to you?

Movement - Although I do love to exercise, I believe it puts an extra pressure on us to perform well anytime we hit the treadmill. If we tweak our vocabulary to focus on movement instead of exercise we can help translate the pressures of "working out" to helping our kids live an active lifestyle. Help them enjoy the outdoors, going to walks with the dog, taking a bike ride with their friends, etc. They don't need to be on a sports team or join the local gym to move and stay healthy.

Quick Meals - I have proven over and over again that meals prepared at home are quicker, cheaper, and much healthier than any items you'll find on the fast food menu. There is just no excuse anymore. Its just as easy to pack a fresh salad, protein bar and an apple, or a almond butter & jelly sandwich with some sliced watermelon. That is just as much of a meal, and much yummier, than a high fat, high salt,and lord knows what else junk in a fast food "burger" or "chicken" meal. Furthermore, fast food lacks all nutrients important for growing bodies & brains.

And there you have it...if we can simply change a few words that we use as moms and help our daughters now, they will be set up for better choices in the future!

Girls on the Run Newsletter Week 10: http://www.girlsontherun.org/

My Personal Blog: Choices: Nutrition.Life.Love.

GOTR: Mason Jar Salads

Whats on the menu for lunch today? I'm in love with these mason jars - I use them for everything from my breakfast oatmeal, to smoothies, to perfectly portioned salads. They're adorable, durable, and best of all reusable.

I don't work in an office anymore so there isn't much need to pack my lunch these days, but I am on-the-go more often than not so these perfect salads in a jar work well with my schedule. And aren't they cute? There are also so many options when it comes to salad that this makes the ideal lunch for moms and school age kids alike. A mason jar, unlike Tupperware, will seal in all of your ingredients with a spill proof affect that will keep your food in place until ready to eat.

I feel its so important to introduce salads to your children when they're young so they're more likely to eat them as they get older. The best part is - a salad can be any combination of vegetables & dressing to your liking! The options are endless and once you find your family's style and taste preferences you'll be packing them weekly. Salads are such a wonderful, and healthier, alternative to a sandwich.

Think about packing one for after school when your child is hungry before or after a sports program. Here are some of my favorite Mason Jar Salads I have found on Pinterest. They're nutritious and delicious - I encourage you and your GOTR girl to try one today! Let me know what you think!

I personally would omit the meat and always use vinaigrette dressings..just as an FYI :)

Photo courtesy of All Parenting

Cobb Mason Jar Salad by Rachel Voorhees (Serves 4)

Ingredients:

• 8 tablespoons red wine vinaigrette, Ranch or French dressing
• 2 cups iceberg lettuce, chopped
• 2 cups chopped cooked chicken breast
• 2 cups chopped tomatoes
• 4 hard boiled eggs, sliced into circles
• 2 cups crumbled bacon
• 2 cups chopped avocado (tossed in lemon juice to prevent browning) 
• 4 tablespoons green scallions, finely chopped
• 2 cups iceberg lettuce, chopped
• 4 tablespoons crumbled blue cheese

Directions:

• All ingredients are listed in layering order.
• Divide all of the ingredients evenly among four Mason jars.
• Shake to coat salad items with dressing and enjoy!

Photo Courtesy of The Daily Muse

Greek Chickpea Mason Jar Salad by Kate from Cookie + Kate (Serves 1)

Ingredients

• 2 teaspoons olive oil
• Squeeze of lemon juice (the juice of 1/4 of a small lemon)
• Sea salt and freshly ground black pepper
• Pinch red pepper flakes
• 1 clove garlic, minced
• 1/2 cup cooked chickpeas
• Small handful cherry tomatoes, chopped (about 1/2 cup)
• 8 kalamata olives, chopped
• 2 tablespoons red onion, chopped
• 1/2 roasted red pepper, chopped (about 1/3 cup)
• 1/3 to 1/2 cup fresh parsley, chopped
• Crumbled feta (optional)

Directions:

• All ingredients are listed in layering order.
• Divide all of the ingredients evenly among four Mason jars.
• Shake to coat salad items with dressing and enjoy!

Girls on the Run Newsletter Week 9: http://www.girlsontherun.org/

My Personal Blog: Choices: Nutrition.Life.Love.

Mama & Baby Love - You'll Love her Too!

So my baby girl ended up getting sick a few times in the middle of the night last night and ended up sleeping in our bed. In order to make sure she was OK and comfortable we let her watch her favorite cartoon until she was comfortable enough to fall asleep on her own - which took some time. So what does every mom do while up in the night - why go on the Internet, of course. Unfortunately all I had was my phone to browse on, but it didn't matter...I was hooked on a fellow (and way more experienced) bloggers site. I've mentioned her before in previous posts, but if you've never paid attention I recommend you do now. She wrote a wonderful book, which I own, about Slow Cooker Freezer Meals. Its simply wonderful!

This caught my eye instantly. It was from M & BL's website. Think about it.

Click here to view more details

Her name is Stephanie and she has a masterpiece of a site called Mama & Baby Love. She covers everything from motherhood, to healthy eating, to yoga, to chronically her recent move to Southern Florida. She is so inspirational and you wonder how she does it all- but like every mother, she works very hard and prioritizes her time. Although I'm a huge fan of her Real Food eating method and farm raised food, I came across an article at about 1 am last night I couldn't stop reading. It was her bearing it all for the sake of making every mom out there accept who they are and not be so hard on themselves for not spending countless hours at the gym everyday. Now, she does explain that she works very hard at healthy eating and living a healthy lifestyle (which I couldn't agree more with), but she also expresses how little "gym time" she takes for herself. This is so important for everyone to read - There are so many ways you can easily incorporate exercise into your day without having to trek off to the gym. Her article,  Workout Just 3 Hours a Week and Be Slim & Healthy, has something in it for every mom. Believe me, I'm a gym go-er myself and sometimes its what I need for my own sanity..and she couldn't agree more. But her focus is to draw your attention to the importance of eating healthy so you don't have to spend those hours burning it off on an exercise machine. Genius, right?!

Furthermore, her comments on Cod Liver Oil & Weight Loss caught my eye and I certainly agree to adding a fish or cod liver oil to your supplement regimen. Please take some time to check out her website -I promise you won't be disappointed. I don't know Stephanie, personally, but you're easily drawn to her through her words and experiences. I just love her! I guaranteed you'll be just as hooked as I am!

GOTR: Avocados are Awesome

Happy Tuesday!

Today I have to share my love of avocados - the most versatile fruit in my opinion. It may seem a bit silly to say, but I love avocados for so many reasons. I buy them every week and use any excuse to make them a part of my meals. My kids love them too which makes it easier and the nutritional value they add is certainly beneficial to your overall health.

To pick the perfect avocado you do a touch test. When you lightly squeeze it, the skin should give you a bit of a give. If its overall squishy - its too ripe. If its hard, its not ready to eat. Pick up a few and serve 'em up!

As I've mentioned before, I'll put avocados in just about anything - smoothies, salads, sandwiches  guacamole, or simply plain. They are low in calories and rich in healthy fats and fiber. When added to smoothies it helps gain a smooth consistency without too many added calories. For salads, dice it up and use less dressing. I also replace condiments such as mayo or mustard on sandwiches with smooth avocados and I think its even more delicious! Guacamole is a staple in my kitchen and even my baby asks for it - its pretty funny.

My Homemade Guacamole Recipe:
With guacamole, everything is to taste. So however you like it - onions, tomatoes, lime juice - go for it! For parties I use all of the ingredients below because mainly adults are eating it. For our family dinners I use only the top three ingredients, along with the onions, because that what my kids will eat. Try out different versions for your family and see what they enjoy. I believe there is a guacamole recipe out there for everyone!

Ingredients
2-3 Ripe Avocados
2 Tbsp Minced Garlic
Sea Salt
Fresh squeezed Lime
Diced Onions (optional)
Fresh Salsa (optional)

Directions
Dice avocados and place in large mixing bowl and mash (I use a potato masher). Add next 3 ingredients to taste and then any additional optional ingredients to your liking. I found this video on Real Simple that will help you understand how to easily dice and peel an avocado. Get your kids involved - making guacamole is one of my 5 year olds favorite things to do in the kitchen.

Serve with tortilla chips, pita chips or even carrots and sliced peppers. Its really that easy and is always a crowd pleaser!

For more information on the benefits of avocados, check out: http://www.avocadocentral.com/

Girls on the Run Newsletter Week 8: http://www.girlsontherun.org/

My Personal Blog: Choices: Nutrition.Life.Love.

GOTR: My Favorite Breakfast Oatmeal

Good Morning!

If you like oatmeal, you're going to love this recipe! Ever since college, I used to buy the small, pre-packaged oatmeal in which you add water to in the microwave. Two minutes and you're done. Seems quick and easy, but they were just always too sweet for me and were never on the top of my go-to list of breakfast options so I stopped eating them. Then, once I discovered Almond Milk a few years back I ended up trying it with everything - cereal, smoothies, and then eventually oatmeal. Even though the almond milk is unsweetened, the almond flavor has a natural sweetness to it that won't hurt your waistline or cholesterol level. Also never loving hot oatmeal - I would always wait until it was room temperature to eat it. Anyway...

Here is my easy, delicious, and cool oatmeal treat you can take on-the-go. I make it the night before and typically eat for breakfast (sharing it with my 14 month old son) or grab it for a mid-morning snack. Its the perfect combination of protein, fiber, and vitamins to start my day and keep me full. I recommend you try it! Did I mention it only has 3 ingredients and yet, endless options?! Perfection!

I use and love these little pint mason jars by Ball. They are the perfectly sized for portioning oatmeal, sauces, salad in-a-jar, fruit salad, etc. You could also use any cup that has a lid on it, that's fine too. The advantage of the jar is it keeps the oats air tight as well as the easy access to take it with you in the morning - to school, work, appointments, sports activities, etc.

Overnight Breakfast Oatmeal
Ingredients:
1/2 cup Rolled Oats
2/3 cup Unsweetened Almond Milk
1-2 Tbsp Raisins
Dash of Cinnamon (optional)

Some of My Favorite Additions:
Dried Cranberries
Blueberries
Raspberries
Sliced Banana
Diced Apples
Slivered Almonds
Chopped Walnuts

Directions: The night before put oats and almond milk into jar/cup. No need to even stir. Let sit overnight in fridge (or at least a couple of hours). Once you're ready to eat, add a dash of cinnamon and your raisins and done. Or test and try any of the above additions to make you're perfect combination. And there you have it - You have breakfast on the go!

Girls on the Run Newsletter Week 7: http://www.girlsontherun.org/

My Personal Blog: Choices: Nutrition.Life.Love.

Easy Recipe Swap: Sweet Potato Fries

If you have kids and know how much they love french fries, one easy swap you can make is sweet potato fries. Not the frozen kind either. I'm talking about making your own. Its is pretty cheap to buy sweet potatoes in bulk and easy enough to cut them up and bake them right in your own oven - cutting fat and calories and adding vitamins and nutrients essential to all of our diets.

I make sweet potato fries all the time - funny enough, my husband is the most cranky about the swap. I just don't see french fries as any benefit to you. If you're going through a drive-thu, of course, get your craving and eat 'em up! But when you're at home, working hard to create a nutritious meal for your family, why not show your kids you can make them just as good as any fast food establishment. If sweet potatoes are too much of a drastic change, just go for the regular potato, but if you can go full force I highly recommend it. Whether its on the side of burgers or chicken, I make sweet potato fries at least once a week. They're delicious!

According to Livestrong.com, sweet potatoes are one of the healthiest vegetables you can eat! I agree!! They are loaded with vitamins and minerals, as well as contain anti-inflammatory properties which is essential to any American diet.

Simple Sweet Potato Fries Recipe:

1. Preheat oven to 450 degrees.
2. Peel 4-6 sweet potatoes and slice small (size of a thick french fry)
3. Drizzle with Olive Oil and spinkle with Sea Salt & fresh ground pepper.
4. Mix and place on non-stick baking sheet.
5. Bake for 30-40 min. (Turning over 1/2 way through cooking time with a spatula). Enjoy!

If you have toddlers, just dice up the fries for easier eating. As for infants, if you have an extra sweet potato, bake it up on a baking sheet (400 degrees for 45 min.) and mash it up with a fork (skin off). They'll love it!

To read more about benefits of Sweet Potatoes, click here.

GOTR: Bananas - A Portable Fruit

Happy Tuesday!

And welcome to warm weather...what a great day for a run!

One of the most perfect fruits for anyone, especially runners, is a banana. I don't know many people who don't love bananas. I think they're good for breakfast, lunch, or dinner - or best of all snack. I found this chart below about all of the wonderful health benefits of bananas and I thought I would pass along. Such a simple fruit can do so much for your well being. Bananas are one of those fruits you can't use the excuse of expensive, inconvenient or messy - you can take them anywhere with you. Anyone from babies through adults can enjoy this versatile snack. 

If your bananas become too ripe before you get a chance to eat them- peel, slice and place in zip-loc bag in freezer for a quick addition to any smoothie. Or, grab your GOTR girl and make a family banana bread or muffin recipe. Yum! Bananas are one of the reasons I'm at the grocery store so often - we can't keep them in the house.

With all of these wonderful health benefits, who wouldn't want to grab a banana everyday! 

For more information on how powerful of a fruit bananas are, click here.

Girls on the Run Newsletter Week 6: http://www.girlsontherun.org/

My Personal Blog: Choices: Nutrition.Life.Love.

Marinades, Spices, & Rubs

Happy Monday!

What a beautiful weekend we had!! I recently was asked about my favorite marinades - the truth is I really only use one! Thats right, one. It actually was a childhood favorite of my husband and his family. Its called Spiedies Original Marinade and that's all. We order it in bulk online because we use it so much. I don't like to bake meat in the oven so I either grill it or use a grill pan on the stove in the winter months. The key to marinade is to note the serving size - for example, a bottle of Spiedes Marinade can be used for 5 lbs of chicken. I don't ever make 5lbs of chicken at a time so make sure not to waste and only use  half. I will, however, easily marinate up to 2-3 lbs of chicken in which I will grill and then serve throughout the week with a veggie and rice, slice up on put on a salad, roll up in a tortilla and some avocado - it has such a mild, yet distinct, flavor that it goes with everything. My family loves it!

I've always said, you have to note your family's likes and dislikes when it comes to food. Over the years of trial and error I've noticed my kids don't like alot of dipping sauces, marinades, and casserole type dishes. They tend to eat simple and clean (yeah!) which makes it easy for me. I do, however, use spices on a daily basis. Its such an easy and inexpensive way to jazz up a meal - whether it be meat, chicken, or fish.

My Top 10 "go-to" spice combinations (also known as "rubs") include:

1. Sea Salt & Fresh Ground Pepper - chicken or fish
2. Rosemary & Thyme with Olive Oil - chicken or fish
3. Sea Salt & McCormick Lemon Pepper Seasoning - chicken or fish
4. McCormick Garlic Salt with Parsley & Worcestershire Sauce - mix with ground beef for burgers
5. Oregano & McCormick Lemon Pepper Seasoning - chicken wings or whole chicken
6. Old El Paso Low Sodium Taco Seasoning/Trade Joes Taco Seasoning - chicken, beef, or beans
7. Goya Adobo All Purpose Seasoning - chicken or beef
8. Old Bay Seasoning with Olive Oil - chicken wings, chicken tenders, or white fish
9. McCormick Red Pepper Flakes - I would put on everything if I could. Mainly spaghetti & pizza though :)
10. Morton's Season All & Worcestershire Sauce - mix with ground beef for burgers

And there you have it! You don't need 10 different marinades or even 10 different spices - keep it simple, enjoy what your family loves and it'll become your family's new "go-to". And remember, a little goes a long way. Enjoy!

Natural Detox - Warm Lemon Water

I have been a coffee lover for many years now and I actually don't intend to give it up completely...at least not anytime soon. I really do enjoy the taste and the "uplift" I get from it to start my day. It does make me a happier mommy on some days :) Many people (including myself) would say its completely unnatural to use coffee as a mood booster, but when you have little kids - you'll understand. Right now, its either coffee or alcohol and I think coffee might be the safer bet!

My overall diet is pretty healthy. I really do enjoy eating healthy foods, I eat alot of fruits and veggies. I don't eat alot of processed foods, mainly organic, and so on. However, I do drink a cup (or two) of coffee each morning and will admit that I believe coffee is making me "fat". Don't strike me down yet for say the "F" word. I actually hate using that word, especially because I think its a damaging word to use on yourself and I don't believe I'm actually fat. But the overall meaning behind it I feel is true - "fat" meaning that my coffee with the added sweeteners I choose to drink is creating unhealthy habits for me throughout my day. And god forbid I step into Starbucks - my habit only gets encouraged with the larger drink sizes and yummy treats they have to offer. I'm certainly not blaming a product for making me eat poorly, but seeing how I strongly believe that breakfast is your most important meal of the day, my coffee habit doesn't seem to be doing meany favors. It seems to aid me in choosing improper foods for my diet. The more coffee I drink, the more sugar I tend to crave, and the worse my daily habits will be that day. Its a vicious cycle.

The reason for my ramble is to explain my new venture. Over the years, I have read a ton of books and articles about detoxing and why its so important to clean out your system. I always felt it was for those people who ate poorly and needed a jump start on their health. What I've come to realize is that any every person can benefit from this one small change. Its warm lemon water with cayenne pepper every morning. Although simple, it sounded a bit strange, but certainly doable. And why couldn't a seemingly similar swap be an easy one? I challenge myself to try!

The combination of lemon and cayenne is an enhanced detoxification effect on your liver and entire system. It aids in boosting energy and metabolism - who couldn't use that, right? Coffee has become my morning routine shall we say, so I'm hoping to use this simple swap to create a new, and healthier, routine for my body. It certainly can't hurt to try.

I will keep you updated on my journey and maybe enable to to break your coffee habit too! Wish me luck!

My Family's Fridge Essentials

As with my list of Pantry Essentials, this list is what works for my family...although I hope it can work for yours too! Life is busy so having an organized and well stocked refrigerator can make meal planning and prep much easier. As always, you have to stock it with what your family enjoys - yet adding a few new items every once in a while won't kill you.

Swapping out ingredients can also be beneficial to your health. If you always eat salad, for example, replace spinach lettuce for romaine lettuce, walnuts for croutons, or even dried cranberries for prepackaged shredded carrots. Each one of these simple swaps adds nutrients to your diet making it much more valuable to your overall health.

I also highly recommend swapping out any butter substitute for the real thing - plain old fashioned butter. Using it sparingly, its a great addition for flavor to any meal or meal prep. I do have one exception - Earth Balance Buttery Spread - which you can read about more in detail through the link. Its a great topping for your morning toast, breads, or bagels. We don't require a ton of spreadable butter in our house, but I always have Earth Balance on hand for those times when its needed.  Otherwise I use real butter for everything.

(my fridge looks exceptionally small from this angle)

• Organic Milk - Hormone free milk is worth every penny of your family's health. Enough said.
• Unsweetened Almond Milk - its delicious and you can add it to oatmeal, cereal, or coffee.
• Organic Eggs - scrambled, hard boiled, sunny side up. You name it- they're good for you!
• Greek Yogurt - Delicious for a meal or snack. Add granola, flax seed, or berries for added nutrition.
• All Natural Peanut Butter - Refer to my PB post :)
• Hummus - We LOVE hummus so I buy it in bulk. Its on my to-do list to start making my own.
• Earth Balance Spread - see above link.
• Butter - Organic, grass fed real butter.
• Cream Cheese - Organic, if possible. I haven't been able to escape the cream cheese craze yet.
• Shredded Cheddar Cheese - Trader Joes has a great hormone free brand.
• Soft Tortillas - Also purchased from Trader Joes. Quesadillas are a big staple in our house.
• Salsa - Easy addition to any Mexican dish or salad.
• Spinach Lettuce - Salad or smoothie base and good fiber source. Plus my kids love salad. (yeah!)
• Onions & Sweet Potatoes (and other seasonal veggies)- Buy veggies that work for you. Whether you roast, bake, or grill - they're great as side dish to any meal!
• Organic Whole Carrots - Take the time to peel and cut your own carrots. The flavor is outstanding and they actually contain the vitamins and nutrients you need (as opposed to baby carrots).
• Berries (and other seasonal fruits) - I think 50% of our food budget goes to fruit. We eat them up alone, in smoothies, on yogurt...anywhere! Plus they're a great source of vitamins and antioxidants.

When you open the door to my fridge you will always see a ready made (by me) salad, washed and cut up fruit, hard boiled eggs, and Tupperware of cooked salmon. These four items fuel my family throughout the week and in between meals. I have found that having these items ready-made enables healthier choices in the spur of the moment and require no work for mom :) Again, it is important to figure out what items are important to your family and then you can begin making healthier tweaks from there. One step at a time will get you to your goal of a healthier lifestyle.

I can almost guarantee you that there is a vegetable or fruit out there you haven't tried that will soon be your new favorite!