WIAW + Healthy Food Tips from the Past

Hello and welcome to WIAW in December! I saw another blogger mention how the first Home Alone movie is now 22 years old!  That hit me like a semi-hard brick.  Only semi-hard because I'm already a little aware of the aging process.  Anyway, who else is in awe at how time flies?

Sooo, I have little time to write today, so I want to share some of my past blog posts on Healthy Food Tips and Ideas.  As far as what I ate, it's been nothing different from past weeks, so please forgive me for not posting.

Before I start the list, I'd like to say congrats to Katherine for winning my Crunchmaster Kid's Crisps giveaway; thank you all who entered!  And, as always, a big thanks to Jenn @ Peas and Crayons for hosting yet another festive What I Ate Wednesday!

Healthy Travel Tips - This is good info for those that are traveling for the holidays

Easy and Healthy Food Swaps - This was around Easter, but applies year round

How to Survive Vacation as a Health Food Fanatic - A follow up from my other vacation post; this lists things I ate while on vacation

Veggies Don't Need Ranch Dressing! - The title says it all; just my views on Hidden Valley's "healthy" advertising

5 Healthy Ways to Add Protein to Salad - This was a summertime post, but again, salads are great all year!

What's the Next Fad Diet and Why? - In sum, fad diets are pointless, dumb, and, well....fads

Top 5 Healthy and Tasty Dip Substitutions - My favorite savory dips; good for any dip lover!

Pumped Up Protein Staples - A list of my favorite protein dips and baked items with a link to all of my recipes at the end. Trust me, making these are worth your while!

And, before I leave, here's a quick Google search for "Just Add Cayenne" and "Healthy Recipes".  It might be a little biased, but I think these are the best! : )

How well are you managing time for the holidays?  I'm already not a fan of going out to eat, but with social gatherings and whatnot, I'm not going to escape it.  Speaking of, I'm heading out for dinner at a nice seafood place with co-workers.  As a fan of seafood, I'll get over my dislike of going out if there's fresh crab on my plate!

Hope you all have a great week and get any shopping done soon; it's only getting crazier!!

Happy What I Ate Wednesday!

WIAW #31 Spooky Food and I Didn't Even Know It!

Yes, just ideas.  I sound like a broken record, but work has been keeping me from my true passion for food, cooking, and taking pictures of both. So, in an effort to keep it short but still have a post for What I Ate Wednesday, I just wanted to post a few "to-do's" for this month's WIAW theme of spooky snacks and healthy halloween treats.

Usually our busy time at work is closer to year end, so hopefully it's early this year and I'll have more time around x-mas and the new year. But, lets focus on now, October, the month where it's ok to eat eyeballs, fingers, and brains! Or at least food that looks like them.

I searched for healthy, spooky treats on Google and found this cool site with pretty neat spooky food ideas. Here are two of my favorite pics from the site....

Banana Ghosts

Apple "Bites" - The teeth are slivered almonds

The bananas are covered in melted white chocolate, but I would try something else since I am not a fan of sugary things. Maybe a mix of vanilla protein powder, almond milk, and coconut oil would do the "trick" for a delicious "treat." See what I did there? I get a kick out of myself sometimes...that's all that matters, right? Check out the site, all of the creations are worth checking out.

I don't make spooky treats often, and before knowing what this month's theme would be I made some of these creations in the pics below.  Some of them could easily work as healthy, spooky treats. Of course, there are those annoying people at work that think my healthy, unprocessed food is spooky as is and the crap they eat in a bag is "real food." I let it get to me too much, but it is annoying!

This could work as Moldy Puke Puree. I thank pureed spinach and crumbled goat cheese for the gross out factor...but it's sooo good. Here's the recipe if you want to try; but I don't recommend handing this out to trick-or-treaters.

This is simply cooked barley I used as a cold cereal that could become Maggot Cereal! Add whole cashews for the giant larvae or pistachios for a nice green effect.

These Pumpkin Protein Crepes can easily double as Burned Skin Peels or something skin related.

I have a few more pics from the past that could double as spooky food, but I'll save those for next week. Does anyone else have existing food pictures you didn't intend to be spooky, but after going back to look at them, you can imagine a gross name for it? Don't lie....if you've ever made a green smoothie, you're in the spooky food club.

Ok, I could discuss food all day, but I'm running on E from little sleep, lots of work, and still working out, so lets get to the WIAW part of this WIAW post.  Thank you, Jenn at Peas and Crayons, for being such a gracious What I Ate Wednesday host!

Breakfast - Steamed veggies with a little turkey leftovers from my lunch (see "Lunch" below); rooibos and green tea

Lunch - Baked Jersey sweet potato smothered in simmered turkey cutlets cut into cubes and a side of steamed broccoli

Dinner - Steamed Brussels sprout salad with Trader Joe's Chipotle Salsa, brown mustard, and a few clams hidden under the salsa.

Din-essert - Microwave pumpkin protein bread slices with crunchy peanut butter, coconut butter, and a little Tropical Traditions Coconut Oil; ok, I had a green ginger protein smoothie too, but no pic to prove it...just trust me : )

Have you tried Tropical Traditions Coconut products?  They even have Coconut Peanut Butter that I have to try soon! I'll be trying this oil out over the next couple weeks and hope to share some tasty recipes and then possibly a giveaway.

Guess I better jet, hope you have a great week and find some healthy, spooky foods to make, eat, or both!

Why You Should Add Fennel and Fenugreek to Your Diet

Oh joy, it's Monday again.  The weekend felt like it went by too slow and now I'm saying T.G.I.M (Thank Goodness It's Monday). That's all a lie, obviously, who wants to work/go to school/do anything? Not me.

But, I am happy that Kelley and I finally used our Groupon to go kayaking at a local lake on Sunday. She's never been, and I've always wanted to take her.  We both got in our own and paddled around for a while, but I kept leaving her behind.  So, we went back and got in a 2 person kayak so I could do most of the paddling.  She helped some, but I was happy to paddle my wife around the water.  It was a great time and we have one more Groupon to use before the end of this month?  Hoping for next Sunday!!

The weather has been cooler here in Texas.  Instead of 105 degrees, it's only getting up to 95 degrees; 10 degrees makes a world of difference.  Especially when you work out in your garage; I actually had some energy left after yesterday's workout!  Lunges, lunges, dead lift, squats, lunges, and did I say lunges?  Yeah, I feel it today.

Luckily, I had this easy and delicious spinach and egg white scramble to fuel me up with healthy goodness.  Honestly, I meant for this to be an omelette, but really jacked it up, so why not just throw it all in a bowl?  I think adding salsa on top would've been a great addition, but my mustard smiley face was perfect.  Egg whites and spinach for breakfast are pretty satisfying, I'll be having this more often!

Aside from it's already healthy components, I added two tasty and functional flavors to boost nutrition.  One powder from the licorice flavored vegetable, fennel, and the other from an herb, fenugreek.  Both of these have very distinguishable flavors that stand out in dishes. For that reason, you have to be careful because too much could ruin a dish.

These are both new functional flavors I've started to add to my diet and hope to feel a difference after using for a while.  Fennel and fenugreek are known for alleviating annoying digestive issues (what? we all have them!) along with several other ailments.

Here's a sample of fennel's multiple health benefits, as listed on Organicfacts.net:

The health benefits of fennel include relief from anemia, indigestion, flatulence, constipation, colic, diarrhea, respiratory disorders, menstrual disorders, eye care, etc. Fennel, bearing the scientific name Foeniculum Vulgare Miller, or its essence, is widely used around the world in mouth fresheners, toothpastes, desserts, antacids and in culinary.

Fennel is diuretic, i.e. increases amount and frequency of urination, thereby helping removal of toxic substances from the body and helping in rheumatism, swelling etc. It also increases production and secretion of milk in lactating mothers and since this milk contains some properties of fennel, it is anti flatulent for the baby too. It strengthens hair, prevents hair fall, relaxes body, sharpens memory and has a marvelous cooling effect in summer if the pale greenish-yellow water, in which it is soaked, is taken with a bit of sugar and black-salt.

And no, I am not using it for production of milk in my breasts. I'm neither lactating or a woman; the indigestion and stomach relief is what I'm after. Read the full benefits of fennel here.

Fenugreek's health benefits, also listed on Organicfacts.net, are:

The health benefits of fenugreek include anemia, pregnancy, lactation, digestion, loss of taste, fever, hair care, dandruff, stomach disorders, biliousness, respiratory disorders, mouth ulcers, sore throat, diabetes, inflammations, wounds and insomnia..

Most of these benefits of fenugreek are due to the presence of saponins and fiber in it. Fenugreek is also used for herbal healing. Its seeds contain a gumming substance called mucilage. Mixed with water, mucilage expands and becomes a gelatinous soother for irritated tissues.

Fenugreek is used to treat wounds, inflammation and gastrointestinal ailments. Fenugreek helps in antioxidation. So, it prevents and repairs damages caused by free radicals. According to ayurvedic and Chinese medicine, fenugreek can be used for inducing labour and aiding digestion. It is also good to improve metabolism and health. Irritated skin condition can be soothed by the external application of fenugreek. Fenugreek is also used for fevers and muscle aches.

Fenugreek is considered to be a safe herbal food. It is used as a spice also and tastes oddly of bitter celeryand maple syrup.

Read more of fennel's health benefits here.

So, I'll be looking for more dishes to add this unique and flavorful powders to. Hopefully I can share some successful uses soon!

Make sure to check out my review and giveaway of Let's Do....Organic Coconut Flour. It ends this Friday!

Hope you have a wonderful Monday and we can all get through the week nice and smooth right into the weekend.

Have you ever used fennel or fenugreek?

Do you have any new herbs or spices in your diet?

Do You Know What's In Your Whey Protein? It's "About Time" You Find Out!

There are a plethora of protein powder choices today.  I used to just pick one that looked the "coolest" or one everyone else talked about.  But as I became more aware of ingredients in food, I started to question what's in my whey.

Just like processed food on the grocery shelf, you must be wary of labels.  "Sugar Free" or "No Sugar Added" usually means there's some sort of artificial sweetener instead.  Sugar and artificial sweeteners are a no go for me, which really limits my protein powder choices.

I had the opportunity to try About Time whey protein that is, as described on their website....

"....About Time is cold-pressed micro-filtered whey isolate which means the protein is absorbed more efficiently into your system. Most other protein supplements offer misleading labels and health claims, but About Time keeps it simple and 100% natural. Just look at the label – only 4 ingredients! For those managing diabetes, be assured that About Time is sweetened with Stevia, a naturally occurring no-calorie sweetener that does not affect blood glucose levels. A 2-pound container of About Time 100% Whey Protein Isolate contains 32 servings. No artificial flavoring. No artificial sweeteners. Each serving contains 101 calories, 24 grams of protein and 0 fat."

They had me at "stevia."  With awesome, stevia sweetened flavors like Chocolate, Vanilla, Banana, Peanut Butter, Strawberry, Cinnamon Swirl, Peaches 'n Cream, Birthday Cake or Mocha Mint, you're sure to find several flavors you'll love.

No Fat, Lots of Protein....Check!

I tried the chocolate, vanilla, and banana. Each serving is right around 100 calories which is basically all from high quality protein.  At 25g of protein and 4 calories per gram, that's 100 cals right there.  No cals from fat or sugar.  I'd suggest adding your own fat in the form of peanut butter....WIN!

Is it loaded full of flavor goodness? Not exactly, but it's also not loaded with sub-par ingredients like sugar, artificial sweeteners, soy, oils, or lesser versions of whey from concentrate.  These still tasted good with just water and I would pick About Time over most other protein powders. Check out their current promotion where you can choose two flavors you try for only $3.99 and free shipping.

If these were used in a smoothie, it would obviously open your options to plenty of ways to enjoy.  I love how the stevia doesn't make it too sweet like some products.  It has a subtle sweetness that allows room to add your own, "custom" options as you please.

Short list of ingredients, good flavor, and super nutrious!

I want to get more to blend at home, specifically the banana and I'm sure peanut butter would be great.  Maybe even mix the two for a peanut butter banana smoothie? Ohhhh, or mix three; chocolate, peanut butter, and banana.  I'm drooling just thinking of this combo.

Anyway, I was always jealous to see the ever popular Optimum Nutrition protein flavors that all have sucralose, aspartame, acesulfame-k, or all three! Bleh.  Now, with About Time, us health-minded, active folk have a clean protein powder to make delicious smoothies.  Or maybe even use to bake protein brownies, bread, or muffins!

Thank you, About Time, for letting me sample your products and filling the gap by offering multiple flavors to enjoy! Readers, if you haven't tried this free of bad and full of good stuff protein, well, it's About Time!! Sorry, I had to do that.

Q: Have you tried About Time Whey Protein?  Do you scrutinize the ingredients on your powders like me?

Simple Homemade Whole Grain Barley Cereal

While cooking a double batch of hulled barley with tuna and veggies for our work lunches, I felt inclined to cook a separate batch strictly for cereal. Hulled barley has everything intact but the outside hull and is the most nutritious form you can buy. Pearled barley is still a healthy choice, but it has been stripped of the nutritious husk and bran layers; it does cook faster though!


Cold Tuna Barley Salad for work lunch. Simple, healthy, yum!




Hulled barley is harder for me to find than pearled, so I make sure to get some whenever available. To cook, I simply add the barley to a dry pot over medium high heat and let it toast for a minute or two; stirring constantly. Once you can smell the toasted nuggets, add water and salt, cover, and let simmer for approximately 90 minutes.

 

Just wash a load of clothes, clean around the house, or get in a workout while waiting for the tiny grains to cook into chewy, nutty gems. Once cooked, add a tablespoon of honey or agave or, if you’re like me, use stevia to sweeten to taste.

 

Store cooked barley in the fridge to use as a cold cereal treat for breakfast or a healthy dessert. Cold barley mixed with plain Greek yogurt, vanilla extract, and toasted almonds or pistachios makes a well-rounded meal sure to cool you on the hottest summer day. It's not ice cream, but you'll feel a lot better with this.


Alternatively, you could just heat in the microwave if desired, but cold is my preferred choice in the summer. Hot or cold, these nutty grains provide wholesome comfort long after eating.

Q: Have you cooked your own grains to store in the fridge and use as a healthy cereal treat?


I bet you could bake them after cooking on the stove for a crunchy alternative. Don’t think barley is your only option, I’ve done this with quinoa before and think rice, millet, kamut, etc. would be just as pleasing.

Going on Vacation: Healthy Travel Tips

I should really be packing right now. Kelley went to take our Golden (Abby) to her parents house since they will be watching her while we are away.  Thank you, Steve and Kathy....and Stephanie (Kelley's sister) too!

We are going to a small town in PA called Myerstown.  I wish I could count the number of towns in PA that end with "town", "ville", or "burg".....I bet it's a lot! All of my Mom's side of the family lives in PA (she's coming with us) and it seems like forever since we've seen everyone.  We're all excited to go, but why is it that packing and preparing for a nice, relaxing vacation feels so stressful?  It should be a happy time, but what if you forget something; what about your lucky pair of socks you always bring with you when travelling?

If you obsess over making sure your food is healthy, going somewhere away from home where your safe food is neatly stored in the fridge and pantry, this can be another added stress to deal with.

But there's no need to worry, last time I checked, most other areas in the US have stores too, and you can buy similar foods there!  So, I will bring a few things from home, and just grab anything else I "must" have at a grocery store when we get there.

Do you ever worry about how to avoid choosing unhealthy options while travelling?  Here are a few of my tips for a healthy trip for your next venture.

Make your own portable foods you can pack:  I made a couple batches of my Overnight Oatmeal Crisps that make a great portable snack, and they're healthy too! Or just bring oats to make Overnight Oats.


Pack portable produce:  Apples, bananas, carrots, and basically any citrus fruits travel well.  These make a great choice for a snack while driving or in between changing flights.


Nuts keep you from going "nuts":  Protein, fiber, healthy fats, and delicious; nuts can go anywhere and will help keep the hunger pangs away.  Choose your favorite type and look for dry roasted or raw so you don't have added oils.


Herbs and Spices:  You need spice in your life; pack what you use a lot of at home as these require little space anyway.  I like to a make a mixture of the savory spices I use on salads and veggies.  My favorite combo is cayenne, cumin, garlic powder, onion powder, dill, cilantro, and paprika.  Then I just bring cinnamon by itself.


Healthy cereal without the milk: What do you get?  A super easy, super portable snack that is usually lower in fat and sugar than even "healthy" baked goods in the chip/cracker aisle.  Kashi has tasty shredded wheat biscuits with cinnamon or vanilla flavors that, although still kind of high in sugar, are a better choice than most other options.  I also like to pack a cereal like Food for Life Ezekiel 4:9 to have once at the destination.


Protein powder:  Whether you use soy, whey, hemp, or another source of powder, it travels well and keeps you satisfied.  Search for natural powders without a lot of extra ingredients you can't pronounce, and preferably sweetened with stevia.

If you have the choice, plan to pick up a few quick prep foods at the store once you get to your destination. I plan on buying plenty of frozen fruit and veggies, plain, non-fat, Greek yogurt, canned pumpkin, and rolled oats.

One of my favorite travelling treats is to mix canned pumpkin, Greek yogurt, vanilla protein powder, a few nuts, frozen blueberries, and a bit of oats together really well and let sit in the fridge (if you have that option). Within a few hours, you'll have a thick combo of very healthy ingredients that taste like dessert.  You might need to add a sweetener if you desire, I'll use liquid stevia or stevia packets that I brought.

I don't plan on posting anything while away, but hopefully I'll come back with some exciting stories.  Kelley and I plan on going to some fun trails to hike and to go kayaking while there; I can't wait.

Do you have any healthy travel tips?  Did any of these help you plan for your next trip?