Eats of the Week: Garlic Soup & Sushi

Posted on January 27, 2012 by Nicole Leave a comment
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This week was more stressful than I would have wanted. I think I will start going to a yoga class occasionally when I feel it is a more stressful week. My number one goal recently has been to better manage stress and not worry about insignificant things. Stress management is important for overall health, and is something we often forget about.

Anyway, Mr. Cyclist made this amazing garlic soup similar to this recipe. He used about 50 cloves of garlic (or more), 3 onions, milk, 3 cheeses, stock, and thyme. You will smell like garlic for days if you eat this stuff, but it was so creamy and delicious. I ate some with some thick hearty bread.

Garlic can help to lower blood pressure, keep the heart healthy, and decrease inflammation and stress.

Yesterday, I got the chance to swing up to Whole Foods for lunch, and created this concoction:

Chimichurri tofu, a few sauteed veggies, and a light broccoli slaw all combined on top of a bed of spinach and kale. I like to make a combination of foods and put it over top of some kind of salad greens. This is a great trick to make your salad weigh less (and pay less) at Whole Paycheck. The cashier guy was impressed with my $5 or $6 salad, and told me I should hold a seminar on how to eat cheaper at Whole Foods. Little did he know he was talking to a RD. :)

Then I met Valerie to help her navigate Ikea. She had never been, and was so confused on how to actually purchase items. So we took a nice break from our efforts with sushi dinner:
 My food model.
I was a little scared to try this yellow-tail sushi appetizer. But, I was pleasantly surprised by the jalapeno, cucumber, and herbs that helped distract me from thinking about a raw piece of fish.

We also had calamari but ate it all too quickly to take a photo!

Tips for the week:

  • Don’t be afraid to ask if a restaurant offers brown rice in their sushi. You may be happily surprised.
  • Always always keep back-up snacks around. You never know when you will get stuck in traffic and be forced to eat dinner late. My go to is carrots, fruit, or nuts of any kind because it takes a while before they go bad.
  • Don’t let the short winter days keep you from achieving your goals. Just because it’s 7 pm and dark doesn’t mean you can’t exercise or keep improving your day.
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Breakfast Cookies

Posted on January 25, 2012 by Nicole 1 Comment
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I decided to try this recipe from Blueberry Girl to try to make healthy cookies with no added sugar. I followed the recipe except I used a little wheat flour and some milk (to moisten the wheat flour) because I didn’t have almond meal. I also used less bananas and substituted some applesauce instead.

In the future, I want to try to just stick with almond meal, or try making my own almond meal in the food processor.

Mine didn’t come out exactly like Blueberry Girl’s recipe, and it made me a little sad. So, next time I will have to follow her recipe exactly and see what I get!
Anyway, I have been eating the “cookies” for breakfast because they are healthy and so easy to grab and go in the morning. And they taste great even though they didn’t come out exactly as I wanted. They are definitely a dense bar/cookie, but tasty! Enjoy!

Love Your Humps Wednesday:

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Clean Skincare

Posted on January 24, 2012 by Nicole Leave a comment
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I decided that since I strive to eat a pretty clean and healthy diet, why shouldn’t my skincare be clean and healthy as well?

I strive to eliminate toxins from my life, mainly through diet. But, I can’t forget about the other toxins that I choose to use everyday.

The most important is body lotion because skin is an organ, and body lotion goes everywhere all over your body. Second, deodorant is important because we use it everyday, and sometimes multiple times per day.

Left to Right: Alba natural acne dote scrub, Mario Badescu drying lotion, Alba even advanced night cream, Dickinson witch hazel, Love & Toast persimmon body lotion

My goal is not to go out and buy all natural clean products, but rather, I will just replace them as I run out. And I don’t plan to buy as many natural hair-care products because I just wash them out (maybe just shampoo).
This Jason’s deodorant is actually pretty good for a natural one! It is a little sticky, but smells great, and keeps me perspiration free. But, I do have to reapply it a few times to stay smelling pretty.

Why Use Clean Skincare Products:

  • This is ultimately a test to see if my skin looks or feels any better after a few weeks of use.
  • Parabens: Some experts speculate that it is linked to breast cancer (small amounts have been found in breast tissue).
  • Phthalates: May cause reproductive harm and disrupt the metabolism and endocrine system. Most countries are trying to get rid of phthalates, but we are still continuously exposed to them as they are found in many plastic products.
  • Mineral Oil: I actually learned from a coworker that mineral oil is such a big molecule that our skin can not absorb it correctly. And it has been linked to skin cancer because it promotes sun damage.
  • Sodium Lauryl Sulfate: May irritate the skin.
  • Synthetic Colors: Possibly another caner-causing agent. Labeled as anything “FD&C” or “D&C”.

Below are examples of two common lotion products I threw away:
No need to freak out over chemicals in your beauty products. It takes a long time to create some kind of damage to the body. Just realize that the more natural your skincare, the more healthy you will keep your body. Just like foods!

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Rainy Treadmill Workouts

Posted on January 23, 2012 by Nicole Leave a comment
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This rainy weather continues as it has been for the last few days…
Oh, and there is a watch for tornadoes. Great. I did manage to go for a long walk with Mr. Cyclist yesterday when it was cold and drizzling.

But, what else can you do to get workouts in when it is cold and rainy? Get on the dread-mill. Anyway, here are my treadmill workout tips to make it less of a dread:

  • If it is early morning, grab some pre-workout eats. I can’t stomach as much plain water early morning, so I usually reach for something with a bit of flavor to stay hydrated.
  • Have a kindle? Make the font really large and read it on the treadmill. It works! Or, if you have a smart phone, you can download the Kindle app and read on your phone if the screen is large enough.
  • Download TV episodes or movies to watch on your phone or tablet of some sort.
  • Grab a new magazine.
  • Find a friend to workout with.
  • Give yourself a treadmill interval workout that you make up to make it interesting.
    • Ex: 5 minute warm-up, 3 minutes easy, 1 minute sprint, 3 minutes easy, 1:30 sprint, etc.
  • Switch machines every 15-20 minutes–it decreases the boredom.
  • If you are in school, bring study materials to read over. I used to do this, and I pretended that it would sink better into my brain if I was pumping blood and oxygen through my body.
  • Download a new playlist. I usually go to this website to find new upbeat tunes.

Happy Monday! Do you have any other workout tips to beat boredom?

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Meatball Sunday

Posted on January 22, 2012 by Nicole 1 Comment
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When my Mom makes pasta sauce, she always makes sausage and meatballs. I have always chose the meatballs–never the sausage.

Anyway, I decided to take on the task of making my own turkey meatballs!

Turkey Meatball Recipes
Ingredients:

  • 1 Tbsp olive oil
  • 1 lb. ground turkey
  • 1/2 cup breadcrumbs of your choosing
  • 1 egg
  • 2 Tbsp. ketchup
  • 1/4 cup Parmesan cheese
  • 1 Tbsp. onion flakes
  • Pinch of dried basil, parsley, red pepper flakes, and Mrs. Dash tomato basil seasoning
  • 3 or 4 cloves of fresh garlic, minced

Directions:

  1. Using a large saute pan, heat the olive oil on medium. Meanwhile, in a large mixing bowl, combine and mix all the remaining ingredients with your hands.
  2. Form into palm sized meatballs and add to hot pan. Sear for about 3 minutes per side (until all sides are browned) with a lid on the pan to make sure the inside of the meatballs cook.
  3. Near the end of cooking, add some of your sauce that you are going to use to the pan. Scrape the brown bits from the pan as you add your sauce.
  4. Cover and simmer with the sauce for another 3 minutes.

These meatballs turned out really well because they were moist on the inside and had a crisp outer layer.

Here is the sauce I decided to use:
I don’t use that many jar sauces, but when it comes to jar sauce, I love vodka sauce because it can be a pain to make at home. And this one is all natural!
This meal is a pretty easy week-night meal. Just make sure you use a whole grain or whole wheat pasta ;) And serve with a veggie!

Sunday Menu Planning Ideas:

Reads of the Week: Why Weight Maintenance is Hard

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Dark Chocolate Kick this Week…

Posted on January 20, 2012 by Nicole Leave a comment
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It all started with the raisinets and this lovely chocolate bar:
Valerie gave me the chocolate to try, and it was so delicious. Probably the best bar of chocolate I have had in a while. The bar is so thick and satisfying for only 200 calories! It is made by Champlain Chocolates, but you can buy it at Whole Foods.

Then, when I was at Trader Joe’s I picked up another dark chocolate bar and some cacao nibs.
 And for those wondering, here are the nutrition facts for the bar:
And the cacao nibs were covered in dark chocolate. I had never had them before, but they tasted great–a little bitter, but I like black coffee, and it was like eating a chocolate-y coffee bean.
 They were tasty, but so tiny!
For those who don’t know, cacao nibs are the actual cocoa–no added sweetener unless they are coated in another chocolate like these ones were.

I guess I like dark chocolate so much because I feel like I can eat a decent size of it and feel satisfied, and get an antioxidant boost (and iron) at the same time. Just remember to buy chocolate that has not been alkalized or “Dutch processed”–that removes some of the antioxidants and makes it less bitter.

Happy Friday!

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Work Coffee

Posted on January 19, 2012 by Nicole Leave a comment
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I usually stop by Starbuck’s a few times per week at work (because there is one within walking distance!), but decided I could find a cheaper alternative to my indulgent habit.

I bought little instant packs of coffee–not the best tasting in the world, but only about $1.30 for 6 packs.

I bought aseptically packaged soy milk and chocolate almond milk (think healthier mocha) because it was just about the only aseptically packaged milk-type product I could find. They were each on sale for $1.

So, this brings the total cost to about $0.55 per coffee! Amazing. I figure I can refrigerate and re-use some of the soy milk and almond milk because I won’t need the whole thing every time I have coffee.

Do you have any cheap alternatives for your coffee?

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Guacamole Kale Salad

Posted on January 18, 2012 by Nicole 1 Comment
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My friend introduced me to this idea of using guacamole almost as the salad dressing to the kale. I thought it turned out pretty good, but Mr. Cyclist was even more of a fan of it than I was. And it is a great way to get in one the the healthiest veggies on the planet–kale!

Guacamole Kale Salad Recipe

Ingredients:

  • 1 small bunch of kale (about 7 leaves)
  • Juice of half a lemon
  • 1, 7 oz. tray of pre-made guacamole (see picture to the right, or try Wholly Guacamole brand)
  • 1 Chipotle pepper in adobo sauce, minced finely (or just use a few red pepper flakes)
  • 1/2 of a small red onion, diced
  • 1 cup cherry tomatoes, sliced in half
  • 1/2 a can of black beans (optional)
  • 2 Cloves of garlic, minced
  • Sprinkle of cumin, salt and pepper to taste

Directions:

  1. Pull the kale leaves off the stems, and add to a large salad bowl.
  2. Add the remaining ingredients, and stir to combine.
  3. Allow the kale salad to rest a few minutes to absorb the moisture and to allow the flavors to sink in.

This is a unique recipe that surprisingly works out well.

Quote from that day: “Go down the produce section and look at all the fruits and vegetables that you never buy. People actually buy those. The grocery store wouldn’t stock them if no one bought them.”

Challenge for the week: Go to your grocery store, and pick out a fruit or veggie that you have never eaten and cook it!

Love your Humps Wednesday:

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Reader Recipe: Make Ahead Breakfast Burritos

Posted on January 17, 2012 by Nicole 1 Comment
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My friend Valerie submitted this healthy recipe idea.

Breakfast is the most important meal to start your day off right. And most of us are running out the door while looking for a convenient breakfast food to grab on the way out. Why not make breakfast ahead of time, freeze it, and then when you are ready to go in the morning, microwave for a few minutes.

The best part about this is that you know you have a balanced, healthy, and tasty meal to look forward to!

Make-Ahead Healthy Breakfast Burrito
Step 1: Scramble one dozen eggs (use about 4-6 whole eggs, and the rest of the eggs use egg whites only). An alternative would be to buy a carton of egg whites, and pour some into a bowl along with a few whole eggs.
Step 2:  De-frost one package of frozen chopped spinach, and squeeze dry to rid extra moisture. Add to egg mixture.
Step 3: Scramble it up!
 Step 4: Don’t forget to add some feta cheese, and any seasonings that you may like.
Step 5: Assemble into whole wheat tortillas, or try whole grain brown rice tortillas. Make sure to read your ingredient list to make sure your tortillas do not contain trans fat or hydrogenated oils!

*Note: Allow for the tortillas to completely cool before you wrap them up otherwise you will get a lot of ice crystals upon freezing. It is best to allow the egg mixture to cool first, and then assemble and wrap into the tortilla.

Step 6: Freeze, then reheat in microwave as needed!
This should make about 8 breakfast burritos. This is a great alternative for those who typically like to eat frozen pre-packaged breakfasts. Easy way to get away from that less healthy habit. Thanks, Valerie, for the idea!

Breakfast make-ahead idea up next: single serve quiches.

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Cranberry Orange Quinoa

Posted on January 17, 2012 by Nicole Leave a comment
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I was looking for a recipe for quinoa with raisin/dried fruit and nuts to try something different, and came across this recipe on All Recipes and modified it.
Cranberry Orange Quinoa Recipe
Makes 9 servings (would serve 6 people)
Ingredients:

  •  1.5 cups dry quinoa, rinsed
  • 1.5 cups water
  • 1.5 cups reduced sodium chicken or vegetable broth
  • 1/3 cup orange juice (one orange, juiced)
  • The juice of half a lemon
  • Zest of the orange and lemon that you juiced
  • 1/2 of a small red onion, diced
  • 1 Tbsp. dijon mustard
  • 1 Tbsp. honey
  • 1 Tbsp. olive oil
  • 1/2 Tbsp. ground cumin (or to your taste)
  • 1 Tbsp. cilantro (optional)
  • 3/4-1 cup dried fruit (I used mostly cranberries and some raisins)
  • 1/2 cup chopped natural almonds (or any nut you have around) for garnish and crunch
  • salt and pepper

Directions:

  1. Put quinoa, water, and broth into medium saucepan. Bring to a boil. Cover, reduce heat, and simmer for about 15 minutes until the liquid is absorbed and quinoa is more fluffy.
  2. Meanwhile, prepare your dressing mixture by juicing and zesting the citrus. Add the chopped onion, cumin, honey, oil, mustard, cilantro to the juice mixture all in one bowl.
  3. When the quinoa is finished cooking, add the dressing mixture, and the dried fruit to the sauce pan. Stir to combine for about 2 minutes to allow some of the extra moisture to evaporate and reduce.
  4. Chill for a few hours before serving (optional because I ate mine warm the first night and it was delicious).
  5. Add almonds when serving for garnish otherwise they will get mushy.

I think it came out really well, and liked the different flavors from what I am used to. Enjoy! 

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