Easy Low Calorie Meals & Snacks Part II

Here are a few more of my favorite easy meals and snacks. Healthy eating doesn’t have to be an elaborate science. Yes, it does take a little planning, or at least more planning than hitting up the drive-through for a McCoronary—but preparing your own food gives you many benefits, like:

-knowing everything that’s in it. No hidden ingredients! YOU get to control the amount of any ingredient, and even change it up a bit to scale down on sugar, or gluten, or sodium.

-feeling empowered. Your kitchen, your rules. And if whatever you made kicks major ass, you can take all the credit for it.

-continuing your knowledge about food and health. I’ve learned more about being healthy by cooking my own food, than by any other practice or research.

Here are some fun foods to try:

Black Beans & Brown Rice with Cilantro, Lime &Avocado—such a complete meal! Cilantro and lime make everything sparkle. I tend to make a big batch of brown rice, and Tupperware leftovers in the fridge forreally quick meal-making during the week. And FYI: avocados have fat, but the “good kind.” They will not make you fat; low-fat, sugar-free, fake food WILL.

Brown Rice with Sauteed Veggies & Sunflower Seeds—I take all the vegetables in my kitchen that are looking a little sad and will spoil in the next couple of days, and lightly sautee them in a splash of olive oil.If you’re using greens, add them last and just let them steam on top of the other vegetables. I just learned this little factoid, too: the longer yousautee or steam a vegetable, the more nutrients leach out and become unavailable to you (hence all the hype surrounding macrobiotic and raw diets),so it’s best to leave a little crunch. I am currently loving sunflower seeds mixed into my rice. Play with this dish! Don’t always use the same veggie medley, and mix up the seasonings. Rosemary is particularly wonderful; basil always keeps things fresh-tasting; Emeril’s Essence is good for garlic and spice; Spike seasoning makes it savory. I also love a sprinkle of Daiya vegan cheddar cheese, made with arrowroot instead of soy. It melts and (dare I sayit?) tastes just as good, if not better than, the real thing.

Wheat Berry Waldorf Salad—So yummy, especially after chilling in the fridge for a day! Mix 1 c. cooked wheat berries (and if you haven’t tried this delectable whole grain, do), 2 tbsp. Dijon mustard, 1 tsp.honey, 1 chopped apple, 1/3 c. Greek or soy plain yogurt, 2 tbsp. fresh lemon juice, and some raisins. I think I got this originally from the back of thewheat berry package. I use Nature’s Earthly Choice brand. You can also add celery, but truth be told, good old celery is the only vegetable I loathe.

Wheat Berry Chickpea Salad—mix a can of chickpeas (drained and rinsed) with a couple of cups of cooked wheat berries, and chopped zucchini, bell pepper, tomato, spinach and parsley. Add olive oil, balsamic vinegar, Dijon mustard, and lemon juice. Add any crunchy veggies in your arsenal! Steamed pea pods or lightly cooked broccoli would do well.

Spicy Sweet Potato & Black Barley—I don’t remember whereI got the basis for this recipe, but I think it called for lentils. Black barley can be found in the freezer aisle of some healthier stores, like Anderson’s Market in Toledo, and probably Whole Foods, and it worked SO well that I’ve made this several times and batched it up into individual portions for work lunches. In a 400 degree oven, roast 3-6 cubed sweet potatoes with a drizzle of olive oil, cumin, Spanish paprika, and sea salt, until they meet your level of done-ness (I like mine almost charred, but I’m weird like that).Mix with ¾ cup prepared black barley, or more if you desire—your kitchen, your rules! Add some red wine vinegar, and maybe some fat free feta if you’ve got it, and even some greens—arugula is especially wonderful. Seriously, I don’t know who wouldn’t love this dish! It's so savory; a must-try.

Marinated Olives—I did this when I had that annoying amount of olives left in the can after using about 10 for a recipe. Pour them into a container, add olive or grapeseed oil and any spices you care to use, put a lid on it, and shake. Then store them overnight in the fridge and let them soak up the flavor. I used garlic, sea salt, black pepper, oregano and thyme. These would be great served with crackers and cashew cheese.

Tomato, Avocado and Quinoa Salad with Cilantro-LimeDressing-- I threw this together about a week ago, and my husband just loved it.(See? Take stock of what you have in your kitchen, and just start throwing stuff together! Once you start cooking more, you learn what tastes good together, and you’ll be able to whip something up in no time. I used to think applesauce and cottage cheese were food groups, okay? Practice makes almost-perfect!) Chop up a few tomatoes (heirloom or beefsteak are incredible),red onion, and avocado. Stir in some cooked quinoa, and dress with fresh lemon and lime juices, a little olive oil, red wine vinegar, fresh cilantro, and salt and pepper. Garlic would work, as well.

Cannellini Bean & Heirloom Tomato Panzanella—Another easy-peas ythrown-together dish that made several lunches! Throw one can of cannelli beans (drained and rinsed) into a large mixing bowl. Add chopped heirloom tomatoes, chopped cucumber, diced red onion, green olives, and any other light, refreshing vegetable you have on hand. Tear some chunks of sorta-stale whole wheat bread (the real kind, that you bake yourself or buy from a bakery—nothing pre-sliced!) or toast fresher bread, and then tear. Add the bread, and mix in a little olive oil and red wine vinegar, along with torn fresh basil, salt, pepper, and garlic. I know the whole soaked-bread thing seems kind of icky, but really it’swonderful, and the crustier the bread you use, the better it will hold up.

PB Banana Roll-Up—The quickest breakfast! Spread some nut butter on a whole wheat wrap, and envelop a whole banana in it! Instead of the wrap, you can also use big leaves of romaine lettuce. I also use a pinch of cinnamon.

As always, there are plenty more recipes where these camefrom. Ben’s loving my sudden cooking itch, and even told me, “You might deserve a brand new kitchen!” Of course, this massive project will be the last in our crazy reno-house, but nevertheless, I’m excited.

For another blog post: I’ve been officially vegan for six days, and am LOVING LOVING LOVING it! Me, the cheese queen, loving veganism—imagine. If anything, it’s made me more creative. I’ve come across no shortage ofyumminess, including Tempt hemp milk ice cream (yeah, not the healthiest of vegan fare, but OMG. Definitely good enough to keep me on track the rest of the time.)  I just feel better and brighter and more…clear, kind of. It’s hard to explain, but amazing.

And for another blog post: I’m already 26 weeks pregnant. It’s going so fast this time. Too fast. Ahhh!

And for aNOTHER blog post: I am renovating not only my house, but my life. Major life decisions are currently underway. Scary, but I am ready for my family to live an inspired, healthy, creative, productive life.The time will go by anyway. I’m gonna make it worthwhile. There! I wrote it, and it’s out there in the universe, and not only in my head where it can easilyget tromped on by the spiked stilettos of my every day routine. I am CHANGING MY LIFE.

Change yours, too! (Unless of course it’s already fabulous.) And start by eating healthy, because the cleaner you eat, the more energy you have for every other area of your life.

Lindsey.

Simple Tips for Healthier Eating

Simple Tips for Healthier Eating

 Don’t try to do it all at once. Start with a simple task, such as incorporating more vegetables into your diet, adopting a “Meatless Monday,” going whole grain, or trying a new healthy recipe once a week. As you get comfortable, keep taking those baby steps. They add up. Burn-out sucks, so don’t try to overhaul your lifestyle in a single weekend.

Read everything you can get your hot little hands on about nutrition. Subscribe to health, fitness, and light cooking magazines. Read blogs. Keep up on the latest research. “Like” fitness pages on Facebook for regular updates.

Watch documentaries. Sometimes it’s difficult for people to make time to read a book (although I am ALL FOR BOOKS, and I think that apps like IBooks give us no excuse not to read when we come across surprise downtime), and a good nutrition documentary like Forks Over Knives, or even some DVRd episodes of Dr. Oz, can keep us on the up and up about nutrition.

Make a list of your current ailments and what you’d like to change. Perhaps you want to lose 30 pounds. Maybe you don’t want to be dependent on insulin or a blood sugar pill for the rest of your days. Maybe you’re bothered that the meat on your plate meant something was slaughtered, but you aren’t sure what the heck else to eat. Perhaps you want better skin, less cellulite, a deflated spare tire. Go from here. You cannot formulate a plan until you know what you want to change.

 Decide how badly you want, or need, to change. Maybe you’re within a healthy weight range and BMI, and 30 pounds isn’t maintainable if you ever want to eat anything ever again; in that case, maybe go for 10 instead. If you are overweight or obese, decide what small steps you can manage to start with. After all, every journey begins with a single step and all that jazz. I know many heavy people who complain about their weight but are TOTALLY unwilling to give up the Fritos or get off the couch—I’m not judging their choices, but I AM judging their complaints. If you’re unhappy, decide to change. If the change you think you want isn’t really doable, rethink your priorities. If you aren’t willing to change your bad habits, don’t bitch about them, and be prepared to accept the often-ugly consequences.

Decide: maybe spend a little extra now on fresh produce and whole foods (and maybe some workout DVDs, equipment, running shoes, or a gym membership), or a lot extra in medical bills later. You are not exempt from health issues.

 Understand that food can be an addiction as real as any other. Case in point: remember how not that far back I was singing the praises of cheese and blogging about that lovely aged gouda and how it’s the one vice I won’t give up? Guess what? I’m giving it up. Once I did my research and learned the effects of dairy on the human body, the animals of our planet, and our planet in general—and also once I realized that the casein in cheese does all kinds of shenanigans to the chemical receptors in our brains—I came to the conclusion that I don’t need it. It doesn’t make me feel good. It’s lardy and fatty. It’s cholesterol-inducing. And it’s addictive! I don’t want to be addicted to anything; call it my Emery stubbornness. Chances are you may have a food addiction; it’s real and it can be broken. Like any withdrawal, you may experience some ugly symptoms and cravings, but guess what? You can handle it.

 Have a very visual goal in mind, and think about it often. Do you want to fit into that bikini from two years ago? Keep it where you can see it. Daydream about how frickin’ fab you’ll look in it in a few months. Do you want to be able to run a 5k? Visit race websites, cut out photos from running magazines, subscribe to related blogs—and imagine yourself running, down to the very sports bra or brand of shoe or scenery. A fantastic way to keep track of all your inspirations and revisit them often is to create a pin board on Pinterest.

Think of food as fuel. Sure, some of us love to eat during celebrations and some of us love to eat to soothe our frustrations, but that’s really not the point. We can still DO these things, with better choices (kefir or almond milk “ice cream” rather than a pint of triple fudge chunk; a veggie quesadilla with fresh salsa instead of a heaping pile of nachos), but for the majority of us, when we visualize our ideal body and our ideal workout performance, see someone who resembles an athlete or a person who at the very least takes care of themselves—and regular ice cream jaunts and nacho pig-outs do not an athlete make.

 Judge a food by how you feel after you eat it. My husband has gone down to one meat meal per day, if that, and I have started really cooking—from scratch—the majority of our food. We focus on plants, plants, and more plants. He says he feels way better after a whole-food, non-processed meal than the stuff he used to eat. My pregnancy, this time around, has been a gazillion times easier, and my weight gain has been perfect and steady. When we were eating out more, and consuming more animal products, we felt sluggish, bloated, and full. It is easier to stick to your guns when you feel stellar.

Organize your kitchen. Splurge or save up for some really kick-ass tools, like a food processor or juicer or amazing chef’s knife, to enjoy your time in the kitchen a little more. We recently installed a dishwasher, and it makes me want to cook more elaborate meals, because clean-up is so much faster. Buy new BPA-free, dishwasher-safe Tupperware to bring your healthy meals and snacks with you on the go, and to organize the nuts, seeds, grains, and pastas in your pantry. You will reach for healthy food more often when it’s easy to reach and prepare. Another time saver: cut up and/or wash fruits and veggies all at once, to save prep time when you’re in a pinch. My downfall used to be reaching for my husband’s junky snack food when I got into famished-mode, because peeling and dicing and cooking vegetables would take too long to catch up to my sugar crash.

 Always have a fruit bowl on the counter. It looks so pretty, you’ll be more likely to grab an apple or orange. On the flipside, keep junk food in hard-to-reach places if you find you just can’t control yourself. If you have to get on a stepstool to reach the Chips Ahoy, chances are you’ll have a few seconds to think twice.

And speaking of Chips Ahoy…have a treat now and again. Decide in advance what your favorite splurge is. An example: I am not a big fan of chocolate cake, but I love blueberry pie. If I’m really in the mood for a treat, and blueberry pie happens to be there, it’ll be worth the splurge because I’ll enjoy it. Chocolate cake, not so much. A few bites will suffice, if I’ve got a sweet tooth, but I always have 75-90% dark chocolate on hand, and a square or two will usually calm cravings.

If you can’t kick a craving, try to find something a little better for you that will still curb it. Want French fries? Have a baked potato, or some baked sweet potato fries, or at the very least, make oven “fries” instead of getting out the deep fryer. On that note, don’t even own a deep fryer. What’s the point, aside from tempting yourself and making your house smell like stale McDonald’s?

  Don’t buy shitty food. You’re less likely to make a special trip to buy junk food when you’re in the mood for it if it isn’t already on hand, and if you do run out to the corner store for corn chips, you’ll have a drive in the car to contend with yourself.

Use seasonings, and not of the salt variety. Studies show they can help you consume less. Making your food savory might satisfy you sooner. The first bite is always the best bite. When it stops tasting delicious, stop eating it.

 Get over the “clean your plate” thing. Whether it goes in your belly or the garbage disposal, a starving child in China is still not eating it. If you truly aren’t hungry (remember, it takes 20 minutes for your brain to register that you’re full, so slow down and put down your fork!) , there is no shame in boxing up, Tupperware-ing up, giving to your dining companion, or otherwise disposing of the rest.

 Eat from smaller plates. I like to use salad plates. In America, the circumference of our dinner plate has drastically blown up in recent decades—along with our waistlines. And remember that a restaurant portion is usually especially blown out of proportion, so stretch your budget to save your gut by asking for a to-go box, or share with the people at your table.

 Eat low-calorie, high-density foods. Allow your plate to overflow with all the goodness nature has to offer, and skimp on the heavy, caloric stuff. Fill the majority of your plate with veggies. You’ll trick yourself into thinking you’re consuming more than you really are.

 Don’t, for the love of God, drink your calories. Okay, sometimes—in the case of an amazing glass of vino, or a green juice you juiced yourself or a meal-replacement shake of high nutrient density, like Shakeology. Don’t drink soda. Don’t drink a ton of fake juice or powdered lemonade or aspartame energy drinks. A lot of us forget that these calories count, too. Get yourself in the habit of drinking water and real tea.

Drink a ton of water. The amount will vary per individual and activity level, but on average I would say I drink about three liters of water a day. The smallest bit of dehydration leads to migraines on my part. Plus, many times we misjudge our hunger—we aren’t hungry, we’re thirsty. For water. Add lemon, add cucumber, add a tea bag (green tea is great for metabolism), add whatever (and I don’t mean powdered drink mix with fake sugar) helps you drink it down. And carry a canteen or a water bottle wherever you go.

 Collect recipes. They make eating healthy way more fun. I barely ever follow a recipe to a tee, and I never measure anything, but a recipe gives me a base to get creative. (Then when I make something incredible, I have no idea how to replicate it! ;)

Visit a farmer’s market or a health food store, or plant a garden. Not to get all flowery (no pun intended), but seeing Earth’s beautiful bounty in the form of all that colorful produce just strengthens my resolve to nourish myself with what sprung from the soil and didn’t hurt anything or anyone to get here. I like to support local farmers, and I also like knowing that my tomato came from down the street and not from Argentina. Local means more nutrients and a reduced carbon footprint.

2Check ingredient labels. Many times, foods that look healthy simply aren’t. Michael Pollan advises in “Food Rules” not to buy anything with health claims on the package. If you can avoid MOST things in packages in the first place, you won’t have to worry so much. My rule is that if the food has a list of ingredients too long to clog up the aisle to bother to read, or if it has ingredients that remind me of chemistry class, I put it back on the shelf.

 Shop (mostly) the perimeter of the store. Whole grains and salsas and oils and such will be in the aisles, but once you stock up on the staples, you will mostly shop in the produce section the majority of the time you’re in the store. Bonus! Most of the items here don’t have labels and include one ingredient, simplifying your plight to decipher what’s healthy or not…

  BUT…there are some plants (and many processed, packaged items) that are genetically modified (or contain genetically modified ingredients). I won’t go into all the science of why this isn’t a good thing, but I will advise you to do some research on this subject. There are even apps for your phone that can show you, in a pinch, which brands and items to steer clear of.

.  Designate one day a week for grocery shopping (or market shopping). If you’re going a few weeks without buying groceries, you’re probably not consuming the freshest, healthiest food.

  Don’t be afraid to stick to your guns. People won’t like you less because you’re vegetarian, or vegan, or cutting out sugar or gluten or whatever. If they do, there’s something wrong, and it goes further than a dietary choice. Some people close to you may feel threatened when you decide to get healthy. It causes them to examine their own choices. You don’t owe it to anybody to be unhealthy or to eat things that make you squirm just so that everyone else is comfortable. I’ve been a vegetarian most of my life, and am going mostly vegan. At gatherings, I just offer to bring a dish. At restaurants, I find something (or create something) on the menu that I can eat. I don’t make a big deal out of it, so other people don’t usually feel the need to, either. If all else fails, keep a bag of nuts or a Clif bar or an apple in your purse or glove compartment, or eat before you go!

  Live by example. Prove to yourself, first and foremost, that you can feel, look, and be better by choosing health over the processed standard American diet. When you embody confidence in your choice, your enthusiasm is contagious. I had no idea my food/fitness blog posts inspired people, until I got e-mails thanking me for putting them up. In turns out a lot of us are interested in bettering ourselves, our communities, and our planet through the single most influential action: changing our diet. Remember that you’re NOT depriving yourself of the “good stuff” in life by eating clean. Quite the contrary. The stuff most of us claim to want (health, fitness, vitality for life, a long-lasting sex life, a lit-from-within glow, a hot body) stem from this very practice. Try it yourself, give it your all, and be astounded.

Here are some resources I have found super-helpful in my quest for great health. Check them out!

Cooking Light magazine

Women’s Health magazine

Tosca Reno’s Eat Clean Diet

Beachbody

Chalene Johnson

Veganomicon cookbook

The Food Revolution by John Robbins

Food Rules by Michael Pollan

Meet Your Meat (PETA)

Forks Over Knives

Master Your Metabolism by Jillian Michaels

Center for Safety’s True Food app for iPhone

Leaping Bunny’s Cruelty Free app for iPhone

Urbanspoon app for iPhone (to read menus before we stop somewhere on the road)

MyFitnessPal app for iPhone (to track calories and goals)

Livestrong.com

Main Street Vegan by Victoria Moran

Pinterest (for recipes!)

Kris Carr

:)

Lindsey.

Vegetable Flatbread with Lemon Chard

Last night I toasted some whole wheat flatbread from the market, and topped it with some EVOO, fresh garlic, and my homemade marinara sauce, then sautéed the veggies I had on hand: local zucchini, Roma tomatoes, red bell pepper, and red onion. I topped the flatbread with veggies and oregano and a tiny sprinkle of Parmesan, and popped in the oven at 350 for about 20 minutes. I love this kind of dish because it's versatile. Not only can you use up what you've got in the fridge, but you can also choose to sautée, roast, or even grill your toppings. So easy!

I served this with rainbow chard. Ben and I had a kale and chard salad the other day, with pumpkin seeds and green onions, and I had a ton of chard left, do I decided to learn how to cook it! I cooked the stalks (so pretty!) in a little olive oil for five minutes, then added the leaves and sautéed another five minutes. I used salt, pepper, red pepper, and fresh lemon. Yummier than I expected! And so healthy, which is the important part.

Cheers to eating new vegetables!
Lindsey.

Weekend Craftiness

Luxurious Weekend (sort of)

Things I did this weekend, in random order:

Made a monogram with a wooden letter from Hobby Lobby & a lot of saved-up corks, for the boring bare space above my stove. Ben put a dishwasher in, & a little extra counter space, so right now I am loooooving my kitchen. I was going to hang this thing tonight, but couldn't find a hammer, & Ben is all about everything being perfectly level...so he can do it! (Although he thinks the whole project is sort of stupid. Men.)

Made cashew cheese. You know, the stuff vegans eat! And it's actually really good, & husband-approved. It's not real cheese, just has a cheesy texture. We ate it as a spread on Kashi Roasted Vegetable crackers. 

It's just cashews, garlic, water, & a little salt & pepper in the food processor. 

Fed my kid delish plant food. She is such a good eater. This is banana, organic whole grain waffle, fresh blueberries from the local market we visited, & quinoa. I'm still trying to research the milk-for-toddlers thing, & want a good replacement for cow's milk. The more I know, the more animal products are getting the boot from my kitchen!

Made peach cobbler with whole wheat flour, which made it way dense & not like the cobbler I remember. It tasted amazing, but just didn't look as crazy-fluffy-yum. Reese & I went to the market & bought whole wheat pastry flour, for future endeavors. I figured out why I suck at baking: I try to make everything healthy, & a lot of "healthy" ingredients don't bake the same as their nutrient-devoid counterparts. I'm getting there!

Breakfast for the family: a casserole of quinoa, organic eggs (which will probably soon become all but eliminated from my diet), fresh basil & thyme, & local squash, beefsteak tomatoes, shallots, & red pepper. I will be making this again! The recipe is from Cooking Light, but I see it hasn't been posted yet on their website. 

Played with my little loves. I had to give Reese a lesson about "gentle." (Or "dental," in her language.) 

Made flowers out of vintage sewing patterns. I've had these pretty things forever, & thought they'd make cute centerpieces for a someday-soiree. 

Chalkboards out of ceramic Hobby Lobby frames! I spray-painted them Pistachio, & then used chalkboard paint over the glass. These will also hang in the kitchen. 

And watched fireworks at the River Raisin Festival. Reese said, "Wowwwww!" 

This morning it was back to work. Though I did get my new John Robbins book, which has proven to be a major distraction...but a good kind. 

:)

Lindsey.

Marvelous Garland

Oh so marvelous!

I lust after garland. 

It can be made out of anything!

My sister & I made several strands for my mom's & daughter's joint birthday party. 

The first kind: large perfect circles cut with a large craft hole punch, using cardstock in the colors we chose for the party.

The second kind: flags made of felt and burlap (I LOVE these! Burlap with light pink & brown is divine.)

The third kind: assorted ribbon tied to rope, in different twists, ties and bows. The messier the prettier. 

The fourth kind: paperclipped (if we could've found clothespins we would have used those) pictures, new and old, of the birthday girl--my mom! (This was quite the conversation piece, as it hung above the food banquet, a little more at eye level beneath the other strands.)

We used burlap & twine, and a single hole punch for threading. I like the combination of bright colors with rustic materials. 

I want to hang these everywhere. Maybe I can come up with a foresty-looking garland for the new baby's nursery? 

Lindsey.

Between Me An'Jello: Baby wipes

ATTENTION INDIE PARENTS: My friend Holland recently posted a recipe for homemade baby wipes! Genius & cheap. I will definitely try this one; check it out :)

Between Me An'Jello: Baby wipes

Black Truffle Rigatoni with Gruyere, Fontina, and Kale

This is one of those thrown-together experiments that I am absolutely loving right now. You can bulk up on the kale and eat less pasta to lighten things up, but I wouldn't substitute the heavenly gruyere and fontina for anything "light." Even I have my limits!

Ingredients (makes 2 servings):

2 servings whole wheat or whole grain rigatoni, cooked al dente

1/4 c. (more or less) diced gruyere

1/4 c. (more or less) diced fontina

2 tbsp. flour (I used brown rice flour)

3 tbsp. milk (I used almond milk)

sea salt & pepper, to taste

crushed red pepper, to taste

2-3 large curly kale leaves, torn

splash of olive oil, for sauteeing (cooking spray or water work fine)

drizzle black truffle oil

Directions:

Cook pasta according to package directions, and drain. 

In the meantime, heat sautee pan over medium and lightly sautee kale with red pepper (and a dash of parmesan, if desired) for 2 minutes. 

Toss cheese, flour, and milk into hot pan with pasta, and stir. It should get delightfully gooey. Add salt and pepper, if needed. 

Serve topped with kale, drizzled with truffle oil.

Yum!

I have been making this as a quick dish on my lunch break, and eating a small portion (it's filling, believe you me!) with a nice side salad. 

(My current favorite salad includes mixed leaf lettuce and baby spinach, kalamata olives, cucumber, sundried tomato, fat free feta, extra virgin olive oil, and red wine vinegar.)

Kale is probably my biggest pregnancy craving this time around. (I know, I know...I'm not normal.) Funny, I just read somewhere that people who start to eat "clean" diets will begin craving things like kale. I'm all for a good kale chip, but this red pepper sautee is truly amazing. I pair it with everything. 

Fun Kale Facts

(because I'm a listaholic nerd):

-repairs cellular damage and slows down/prevents cancer

-great source of vitamins C, K, beta carotene, and calcium

-is in the cabbage family

-steamed kale can help lower cholesterol (whfoods.com)

-natural anti-inflammatory

Back in my heyday, I never, EVER would have believed I'd be singing the praises of something in the cabbage family. What the eff has becoming a mom done to me? ;)

Lindsey.

-

(PS: On another note, because I've mentioned this previously: my mom had surgery today to remove precancerous cells in her breast. Her mother (my beautiful, lovely grandma, who is, to this day, one of my biggest inspirations) died at 59 years old of breast cancer--it spread to her bones and her brain. One of the BIG pieces of advice to my mom from her doctor is to LAY OFF the Diet Coke. My grandmother, too, was a constant drinker of diet pop. Of course, maybe it's just a coincidence, and I know heredity/genetic disposition plays a part. But I used to drink Diet Coke constantly, and this gives me another reason to feel great about not drinking it! My mom, too, has been working to give up the Diet Crack Coke. 

I love you, Momma!)

Easy Low-Calorie Meals & Snacks

Eat food. Not too much. Mostly plants.

Michael Pollan.

High-volume, low-calorie meals and snacks are my number one weight loss/maintenance trick. I really focused on this after having Reese. I’m a person who likes to see a lot of variety on my plate, but I want to be able to feel satiated without consuming too much. I’ve found that what works for me is to eat a lot…of low-calorie, REAL food. One typical protein bar contains upwards of 200 calories, and I find it to have the same effect on me as a candy bar: sugar high, sugar crash, starvation mode. Not to mention most of those bars have more chemicals and unpronounceable ingredients than even a Snickers. If I don’t know what it is or can’t imagine where it grows, I probably shouldn’t eat it.

Over the last couple of years, I’ve found and created some SIMPLE dishes that have become my stand-bys for quick and healthy food. Here are some examples of meals and snacks I make regularly:

Feta Zesti: a dish I had at a restaurant in California and can’t stop making! It works well on whole wheat pasta, pita, or—the lowest calorie option—on its own. Chop Roma tomatoes (or any type of tomato, really) and place on a foiled baking sheet spritzed with extra virgin olive oil. Top the tomatoes with a little more oil, sea salt, fat free feta cheese, and oregano. Place under the broiler until the cheese browns.

Ricotta-Stuffed Wax Peppers: exactly as they sound. Lena’s, the Italian restaurant in our town, used to have these and they were super-delish and probably way more complicated. I make a very simple version. Slice Hungarian hot wax peppers lengthwise and chop ends; remove seeds. Fill with light ricotta, salt and pepper. Top with fat free feta and oregano, and place under the broiler.

Lemon Dijon Asparagus: When I was pregnant with Reese, this is all I wanted to eat. I had never liked asparagus before my pregnancy! Must’ve been all the folate. Rinse fresh asparagus (I like the skinny kind) and snap woody stems. Place on foiled baking sheet with extra virgin olive oil, and bake at 400, 25 minutes or so, until they meet your standard of doneness. (I like everything overcooked. Most people don’t.) In the meantime, make the lemon Dijon vinaigrette: ½ c. extra virgin olive oil, 1 tbsp. Dijon mustard, juice and zest of one lemon, sea salt and pepper to taste. Whisk together. Pour onto hot asparagus.

Mashed Parmesan & Rosemary Cannellini Beans: so simple, and sometimes I just crave this all on its own. Rinse canned cannellini beans and cook with one cup low-sodium vegetable stock (or chicken stock, if you prefer) on medium-high until beans are soft. Mash with a fork. Season with sea salt, pepper and rosemary. Stir in parmesan. Obviously, if you’re trying to watch your weight, you can garnish with parmesan instead of incorporating bucketfuls into the mix, as I’m always tempted to do. This is like mashed potatoes on fiber-crack!

Truffled Cauliflower Puree: see recipe. You can make this without all the cheese! Just garnish with some parmesan, or hold it altogether and use spices, like sage or rosemary, to dress it up.

Hot Roasted Pepper Hummus: Store bought is fine. Homemade is FABULOUS. I promise I will post my recipe, and my secret life-changing ingredient, because it deserves its own post.

Cucumber, Dill, Feta, and Yogurt: My old standby snack. I keep this in the fridge at work. It’s packed with protein, and is cool and refreshing and very light. Mix plain 0% Greek yogurt (Fage is my fave, and hormone-free!) with a little fat free feta, sea salt, pepper, and dill. Mix the yogurt with chopped cucumbers—as many as you like; they are low-calorie and fill you up!

Mediterranean Veggies with Pasta: Here’s the trick: If you’re like me and lust after pasta, but you’re trying to cut calories and lighten up your meals while still finding said meals filling enough to not make you break open your husband’s box of Nutty Bars that you don’t even like but that are staring at you from the top shelf of the cabinet and driving you crazy and making you think just ONE little bite wouldn’t hurt…then you need to change your ratios. You can still have the pasta (100% whole wheat, that is), BUT only a small serving. And the only way that’s gonna work is by conning your brain and your tummy into feeling full on less. My solution is to load up on veggies, and lighten up on the pasta. And the veggies are so good, you won’t notice the difference. I lightly sautee julienned bell peppers, Greek peppers, mushrooms, broiled tomatoes, squash, baby spinach, and anything else I have in my fridge, then top with extra virgin olive oil, oregano and fat free feta.

Strawberries & Balsamic Reduction: This can be served over greens as a salad, or on its own as a dessert. To make a balsamic reduction, pour a generous amount of balsamic vinegar into a saucepan, and simmer on low until it is the consistency of syrup. It reduces to about a fourth of its volume, and turns rich and sweet. Drizzle over sliced strawberries, with some slivered almonds. Blue cheese is also excellent on top, but fat free feta can be substituted, or cheese can be omitted altogether.

Berry & Banana Blend with Frozen Yogurt: A new favorite dessert. Recently I’ve been reading up on veganism, and I may forgo the fro-yo eventually, along with ice cream, but in the meantime I really love this. The frozen yogurt can be substituted with a soy ice cream, which I’ve never tried, or with frozen kefir—which is tangy and delicious and MUCH more nutritious. Anyway, whichever frozen treat you use, it’s the same idea: pour some frozen berries into a bowl and microwave until warm and juicy. Add sliced bananas, and top with frozen yogurt (or substitute) and cinnamon. Almost tastes like cobbler!

Tofu Salad: I originally got this idea from Bethenny Frankel’s book, Naturally Thin. It sounds kind of icky, and I’ve never been one for real egg salad anyway, but—oh em gee!—it’s addicting! And you can make enough for a couple of days, and store in the fridge for easy lunches. I like to put this on toasted sesame Ezekiel bread, or pita: Mix diced firm tofu with low-fat mayo (or, in my case, Fage 0% Greek yogurt), Dijon mustard, and either salt and pepper or Spike seasoning (which is, for the record, INCREDIBLE, and salt-free!). Way, way, way better than it sounds, and a good way to introduce yourself to tofu if it scares you!

More ideas and recipes to come! Comments welcome :)

Lindsey.

What Lurks in my Kitchen (healthier processed/packaged options)

Ben and I just got done watching the eye-opening documentary Forks Over Knives. I have been, at least for the last 5 years, a very conscientious eater, and since I've worked some magic on him (and because he is a paramedic and sees all variety of disease and disorder caused by poor diet and lifestyle), Ben has made many dietary changes as well. I like to use My Fitness Pal to track my calorie intake, and he has also been utilizing the iPhone app--and has lost a couple of pounds. (My big pregnant ass is jealous. Right now I am focusing more on nutrients than calories. But I can't wait until after baby, when I can return to my normal routine!) 

Anyway. I've been a vegetarian since the age of 8. No, I was not raised in a hippie commune; in fact, my entire family eats meat. I could never get into the taste or texture, and the killing-animals thing realllllly bothered me as a kid (and still does, to be honest). The documentary really shed a lot of light on things I'd long suspected to be true about meat and dairy. For instance, the livestock industry emits more of a harmful carbon footprint than does all of transportation. Cows raised for meat or milk are fed so much grain, it could easily solve the world's hunger crisis. And in countries where meat and dairy make up a small portion of overall food intake and fast/processed food is barely consumed, many of the diseases America suffers from DO NOT EVEN EXIST. 

I really believe our Westernized diet is the culprit of so many of our ailments. We were inspired to watch the film because a smattering of close family members currently suffer from things like diabetes, high cholesterol, high blood pressure, cancer, and precancerous breast cancer cells. Most of them put a large focus on foods like meat, butter, processed cheese, non-organic milk, sugar-free processed snacks, drive-through meals, and diet soda. 

I'm not a nutritionist (Ben thinks I am missing my calling), but I AM highly passionate about diet, nutrition, and fitness. Because of my own lifestyle, I get asked a lot of questions. The favorite among people finding out about my lifelong vegetarianism is, "What do you EAT?!" The second favorite is, "Where do you get your protein?"

First off, I highly recommend watching Forks Over Knives, for answers to the protein thing. You CAN get adequate protein from a plant-based, whole foods diet. Secondly, I do not have a perfect diet; my downfall is cheese, and I do consume dairy, though this film and other research has inspired me to cut my intake. I think small changes make a big difference in the long run, and over the years I have continued to add in the good and take out the bad. I like to eat what gives me energy and fuels my workouts. I also have been diagnosed with adult ADD, and I decided to make dietary changes instead of taking medication--it HAS helped my focus, tremendously. I lost my baby weight with Reese and then some (gained 43, lost 50), in about 2.5 months, with weight-based exercise and a healthy diet. I do allow myself to have a "treat" now and then, and because I eat well most of the time, I don't feel guilty about it anymore, and I don't see the effects of it on my weight. I used to eat anything sugar-free and fat-free and diet, thinking I could trim my weight with the absence of calories; it worked when I was 19, and backfired when I hit 24. Now I eat REAL food, and enjoy the REAL benefits of it. 

The majority of our diet at home is truly made up of produce. (You will never see a family of 3 who goes through bananas so fast!) I make sure each meal is centered around fresh food with lots of nutrients. When I can't get fresh, I get organic frozen produce without additives. 

Sometimes, though, we really need to rely on processed or packaged foods. I have narrowed down my kitchen staples over the years to include the brands I feel most comfortable with, and these are some of the things you will find in our kitchen:

1. PB2 is a delicious powdered peanut butter that you mix with water before serving. I use this a lot in shakes. It cuts out most of the fat and calories of regular peanut butter. I also eat natural peanut butter, which IS good for you in SMALL amounts. Because I love it, I can't trust myself to stick to one serving size, so PB2 is my solution. The chocolate flavor is made with real cocoa and is yummy. 

2. Fage Greek Yogurt is what I use in any recipe calling for yogurt, cream cheese, or sour cream. Ben loves it as a substitute in things like taco dip, and it makes a mean tzadziki sauce. I also eat it as a mid-morning snack with fruit and cinnamon. Packs a big protein punch. 

3. Bolthouse Farms juices are Ben's new favorite thing. I've loved them for a long time, and we give a splash to Reese in her water bottles. Of course, they are calorie-dense and have sugar (albeit from natural sources) and should be used sparingly. They are great for when you're in a rush and need something quick and nutritious. 

4. San Marzano canned crushed or whole tomatoes are what I use to make marinara sauce. First off, it's a fraction of the cost of jarred sauce. Secondly, most people aren't aware that most jarred or canned sauces are FULL of SUGAR. No thanks! I love homemade sauce. We add our own basil, and freeze leftovers in single portion sizes. 

5. Reese loves mac & cheese, and so do I. I prefer the homemade stuff, but Annie's Organic is a good substitute, and is made with whole wheat pasta. I mix a little with veggies for her lunch. 

6. She also loves puffs. She calls them "Wiggles." I got these organic puffs from Target; they have 1/2 the sugar and include greens like spinach, collards, and kale. She eats them just as she would the sugary stuff. 

7. Truvia is what I use in iced tea. You only need the teensiest bit to make it sweet. I am very wary of aspartame anymore, so have switched to natural sweeteners. This also includes natural applesauce, blue agave nectar (pictured), and pure maple syrup. But I have also trained my taste buds to not need things to be very sweet, so I'm fine most of the time with totally unsweetened food and drinks. This IS possible, the training your taste buds thing. I used to put sugar and salt on everything! Now it takes us YEARS to go through a tiny salt shaker. 

8. Farro and other whole grains (like quinoa, brown rice, wheat berries, etc) all contain protein. Pair them with beans or legumes for a complete protein. To most people, these grains look kind of scary. I promise there are enough recipes out there on the internet that you can find something you love made with whole grains. They are complex carbs, and are essential for energy. Unlike white bread and pasta, they will not put you into psycho-sugar mode.

9. Coconut oil is not only good for cooking, but great for your skin! I use it to grease pans. 

10. Almond milk--I just plain love it. I have never liked the taste of dairy milk, and this stuff has twice the calcium and way less calories. Even Ben says it's really good on his cereal, and he is a milk drinker. I still give Reese cow's milk--organic 2%--because I am not sure if almond milk is okay for her to drink, but I am currently researching this, and if anyone has any insight, I'm interested in hearing it!

Here are some frozen foods we eat here at the Forche house. I LOVE Amy's bowls and Reese really digs these Sonoma burgers from the same company. They are dairy free, and made with veggies and quinoa. Kashi makes great frozen entrees you can feel okay about eating; these are wonderful on workdays when I don't have anything fresh to take along. 

Reese is loving these do-it-yourself mish mash things I got in a 4-pack at Target. They are perfect for on-the-go. 

I adore shakes and smoothies for when I'm in a time crunch, or just don't feel awake enough for breakfast but know I need to jump-start my metabolism. This one is made with:

-1 scoop chocolate Shakeology (Beachbody is one of my absolute favorite companies. I use all of their workouts, and have always been more than impressed with their products, including this AMAZING shake. It now comes in Vegan, too!)

-1/4 c. oats

-1 kale leaf

-1/2 c. mixed berries

-1 tsp. cinnamon

-almond milk and ice 

My other obsession: Tazo green tea. Here is my daily batch of iced tea. I boil the tea and steep the tea bags first, then throw over ice and cold filtered water, with a little Truvia. Green tea is fabulous for metabolism, and in my opinion tastes divine. I can't get enough. 

When it comes to diet and nutrition, I think the key is to reflect on how food makes you feel after you eat it, When you eat something fatty and calorie-laden for "comfort," you usually feel awful and sluggish afterwards. I know for a fact that when I eat any type of candy bar, I have a massive crash an hour and a half later, and will eat everything in sight to keep from fainting. My brother, sister and I all have sensitive blood sugar. When I crave something heavy and full of fat, I let myself have the "better" version of it in a small portion, and fill the rest of my plate with veggies--the veggies fill me up, and then I don't need to eat a gigantic portion of macaroni and cheese!

I used to drink Diet Coke by the case; even though it's "diet," I gained weight and felt horrible and had migraines--with or without it. My mother is going through constant biopsies right now because of lumps and precancerous cells in her breasts; her doctor told her that many of her cysts are caused by none other than diet soda. I am trying to get her to switch over to iced tea. Now, I drink at least 2-3 liters of water every day, and have nixed my own soda habit. My skin looks better and my energy levels are up, and as far as I'm concerned, diet pop is poison. 

Any health tips of your own? Products that you love and want to share? Success stories? 

I'd love to hear them!

Lindsey.

Berry Banana Baked Oatmeal

This is super-yummy, and is great for a breakfast crowd or for having something quick in the fridge. Reese loved it because it includes her favorite ingredient, "nanas." I'm always looking for meals that have a good balance of complex carbs, lean protein, and fruit or vegetables. They keep me full and satisfied, and they fit the nutritional bill for me--and my family.

Berry Banana Baked Oatmeal

Preheat oven to 375 f.

Grease baking dish.

In bowl 1, mix the following:
-2 c. steel cut oats
-1 tsp. baking powder
-2 tsp. ground cinnamon
-pinch of sea salt
-handful of chopped nuts (optional)

In bowl 2, mix well:
-1/4 c. pure maple syrup
-2 tbsp. agave nectar
-2 c. almond milk
-2 eggs, beaten
-1 tsp. vanilla extract
-1 tsp. almond extract

Later in bottom of greased pan:
-3 bananas, sliced
-1 c. berries of your choice
-contents of bowl 1
-contents of bowl 2
-1 c. additional berries
-dusting of brown or turbinado sugar

Additional optional ingredients:
-smattering of dark chocolate chips, for decadence
-a bit of cooked quinoa, for a nutritional boost

Bake 40 min, or until lightly browned.

Serving suggestion: add a dollop of plain Greek yogurt with a dusting of cinnamon.

DIY Photo Album

I was at Target yesterday, browsing photo albums for all the Snapfish prints I'd just gotten back. I'm very particular about albums, and over the years my preferences have changed 6,000 times. Lately I've been buying these huge 350 photo, 5 to a page, horizontal and vertical photo slot books. My problem is that my photos are not always the same size, because I take them with all means of camera (cell phone, Sony Bloggie, Nikon...), and I also don't like that I can't add in some memorabilia here and there unless it measures 4x6. I used to scrapbook, but I just do not have the time or patience for it anymore. So, while Reese got impatient and kicked around in the red card, I made a decision to grab not a typical photo album, but a 3-ring binder, and various forms of photo book refills. I bought the binder for around $10, and the refill pages for $5 per pack.

Assembling my photos.

The basic supplies: a 3-ring binder, and various refill pages. The best part is that you can always add to it later!

Gift tags, scrapbook stuff and memorabilia can be added right to the binder. Here, I placed a tag with our last name before page 1. I can always go back and add more to each page.

A section of photo sleeves will track my belly photos week by week. I can add to the section depending on the amount of photos, and I don't have to screw up the composition of the album as a whole.

I've added  the front yard sign from Reese's birthday party in sleeves, in the section of photos of the same party.

Sleeved section of party photos. Good for sections where there are a lot of photos. 

Unsleeved section, with some stickers. I will probably go back and give it more of a "scrapbook" effect later. It's nice to be able to add some detail about the day the photos were taken. Regular albums just don't have that appeal.

Here are my grievances about the regular old photo album:

-pictures have to be one size, or risk floating around looking stupid in their sleeve.

-some photos have to be flipped, if you don't have the perfect ratio of horizontal and vertical pictures.

-sometimes the amount of photos you want to include in one book exceed the amount of room in the album.

-sometimes you're ready to move on to a new chapter of your life and would like to start a new album, but you then have to leave a quarter of an album unfilled.

-memorabilia/ "scraps"/ stickers don't always fit in an album with sleeves.

When I bought the binder, I realized I could mix up pages with sleeves and pages without, and also scrapbook pages, and just general papercraft. I can add or eliminate pages without changing the overall composition of the album, and it will be "full" whenever I choose for it to be, without leaving all those sad blank pages at the end.

Maybe not everyone is as OCD about their albums, but for me, this is the perfect solution! Nothing like a fussy toddler to put you into creative overdrive so you can get the eff out of the store!

What do you think? Any great album tips to share?

Lindsey.