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!

What's the Next Fad Diet and Why?

We have all seen the ever popular "low-fat" and "low-carb" diets and how products are rolled out to capitalize on them. I remember seeing treats like Snackwells being marketed as low fat and therefore "healthy" even though there was just more sugar. "Low-fat" has mostly faded, but "low-carb" is hanging around and you can find many products still making their claims.

This topic always gets me fired up since I see/hear so many people make bold claims that one ingredient or the other is super bad or another ingredient is the best one to add to your diet.  Wrong!

After searching for a cure for my writer's block (just like Danni at Healthy Kitschy Vegan currently has), I found a great article about Real Food at Fooducate.com. It basically mentions the past and current fad diets and the problems with each one. The author goes on to explain just like there's not one bad food, there's not one good food either. Here's a quote from the post:

"..It is not about the one bad ingredient that is making us unhealthy. On the flipside, it is also not about the one good ingredient, like beta-carotene, that is making us healthier. It’s about the diet as a whole."

When you eat real food, as the post explains, you include whole grains, fresh fruit and veggies, legumes, and lean protein.  All of these foods contain essential nutrients our bodies need to recover from exercise, energize for the next work out, and just for daily living.

The better the quality (less processed), the better for you.  When you choose convenience foods, chances are nutrients have been altered or removed all together to get the desired taste or look for the mass market. I'd rather have my odd-shaped carrot or lumpy apple over something that looks too perfect and comes in box, bag, or plastic wrap.

For those just starting out on their journey to a healthier lifestyle, here are some great tips that were listed:

Choose products with 100% whole grains as often as possible. Please don’t underestimate your family’s taste buds. Try transitioning them onto the more wholesome flavor by mixing the whole with refined grains at first and slowly wean them off of the simple carbohydrates. There are also a wide array of brands and types of grains on the market today so experiment until you find a taste that you enjoy.

Swap half the white flour called for in your baking recipes with whole-wheat flour. Typically, the sweetener can also be cut in half without the sweetest of a tooth noticing.

Eat tons of fresh vegetables and fruits. Try to include them in all meals and snacks. You can do this by making the vegetable the focal part of your meal and building the rest of the foods around it as a side. For example, a BIG salad, topped with a 3 oz piece of wild salmon and a side of sweet potato.

Think about including beans in your meals and snacks more often. They are a great source of plant protein, fiber, phytochemicals, flavonoids, carotenoids, and lycopene.

Eat fewer convenience and processed foods. They’re full of added fat, sugar, salt, and additives.

Choose nonsugary beverages such as water, green tea (iced or hot), fresh fruit juice, and skim or soy milk.

Of course you can progress as you get more comfortable with the new, healthier way of living. I can't even enjoy another other than whole grains and hardly anything with sugar. I like some sugar, but like to be in control of everything I make.  Crazy, obsessed, weird? Maybe, but have you seen what goes on behind the scenes of food prep?  It's not pretty.

So, if you're following a diet, or maybe have switched with the popular diet of choice, why not try just eating whole foods instead?  Don't omit certain food groups (allergy permitting), and do omit over processed junk that looks like food. Another great quote from the article:

"With the current claim that sugar is a poison, a drug and enemy number one, I can bet what will happen: the food industry will grab hold of the “no sugar fad” and substitute fancy artificial ingredients for natural sugar and guess what? Americans will probably still get fatter."

Agreed! I know I bring this topic up a lot, but it needs to be constantly discussed to get the message across it seems.  I think there is too much of a focus on calories right now and macronutrients are pushed aside.  So now a small single serve bag (wasteful packaging to me) that is only 100 calories makes those oreos "healthy"? Doubtful.

Have you made any changes for the better lately? 

Do you agree or disagree with this stance?

Happy Saturday and thanks for reading! Oh yeah, the Artisana Foods contest has ended, check back on Monday to see the lucky winner!

Five Healthy Ways to Add Protein to Your Salad

Summer salads are all over the foodie blogs and are a perfect way to cool down when the heat is up!  The versatility of salads allow almost everyone to enjoy them in some for or another.

I have been having a salad with a lot of veggies, herbs, spices, and protein for dinner each night for months now.  They never get old since there's so many ways to make each one different.  Of course, Brussels sprouts and mushrooms are almost always on my salad, and then I'll add different things from there.

In the past, I've noticed the lack of a healthy protein source for my salads, and needed to fill the void. So I came up with five simple ways to add lean protein and flavor at the same time.  Try each one of these ideas for each day of the week and enjoy the healthy variety!

1. Grilled Chicken Breast (sliced, shredded, or diced) - Grill boneless-skinless chicken breasts seasoned as you like and cut up into cubes (or your preferred serving size) to use as a salad topper.  I will cook a few on the weekend, cut up, then store in an airtight container to add extra lean protein to complete my salad.

2. Nuts and Seeds - Buy them raw and dry roast yourself, or just eat them raw. If you like a little crunch, these will pack a delicious protein punch; with so many types of nuts and seeds available, you're sure to find a favorite. An added bonus is the healthy fats you'll get from these sources too! Dry roasts sunflower seeds are always welcome on my greens, but I also enjoy pistachios, pumpkin seeds, cashews, and walnuts.

They aren't on salad, but you get the point....use them on salad!

3. Homemade Slow-cooker Veggie Protein Dressing/Dip - My ultimate favorite way to add a melting pot of flavor, spice, and everything nice protein! It's so easy! Add a few bags of your favorite frozen veggies in a slow-cooker, toss in a cup of lentils or a couple cans of beans, season to taste, and let everything cook for several hours. Once cooked, just puree in a stand or immersion blender and store in fridge to use as a thick protein dressing on your salad.  This is functional flavor at its finest!

Homemade dressing that doubles as dip? #Win!!

4. Canned Tuna or Salmon - Look for the low or no salt added fish in water for the healthiest choice. Mix with dijon mustard, lemon juice, dill, and spices to add a protein zip to your bed of greens and veggies. This is wonderful mixed in or just placed on top, and oh so easy. When they're on sale, I'll use sardines by themselves for a healthy dose of omega-3's too.

Bonus points for having tuna stuffed in mushrooms on your salad!

5. Plain, Non-fat Greek Yogurt or Cottage Cheese - Add a cool and creamy tang to your salad with yogurt! Whether mixed with a little dijon, herbs, and spices, or straight from the container, yogurt is an often overlooked choice for salads.  My favorite yogurt mix is like a Tzatziki sauce without cucumbers; I add mustard, dill, garlic and onion powder, cayenne, and pepper to plain yogurt to create a quick and healthy salad sauce.

There are many more than 5 ways to up your protein on salads, but these are my tried and true options that are easy to prepare and healthy to eat.  If you've been having the same ol' salad every day/night, zest it up and try one or all of these next time.

Geez, it feels like it's been a long week! Anyone else feel this way?  Why can't it ever feel (or even better, actually be) like a long weekend? Such is life, I guess....bleh.

Q: Are you doing anything fun this weekend? For me, fun can just be keeping myself inside and just relaxing, but there is that new Batman movie....hmm. I will definitely cook some delicious food for lunch and snacking....any ideas on what it should be?

Have a great weekend!

Veggies Don't Need Hidden Valley Ranch Dressing!!! Make Your Own!

Have you seen the Hidden Valley Ranch Dressing commercial?  The one with kids not liking vegetables alone, but they love them with Hidden Valley Ranch?  How do you feel about it?

A picture from Hidden Valley's site. If I had any respect left, it's gone now....Brussels Sprouts are awesome by themselves!!!

I enjoy a scrumptious dip for my veggies like most people, but I look for dips that are nutritious, not mostly empty, processed calories; or just make one myself! Peanut butter and carrots is always a good choice, and pb is surprisingly great with broccoli too.

Who need ranch dressing with there's awesome brown mustard around?

When I was younger, I loved ranch dressing on veggies, salad, and even my pizza.  Of course, I was also, pretty heavy and out of shape.  So what am I getting at?  If you, your children, spouse, other friends and family can't stand veggies by themselves, there are plenty of delicious and healthy options.

Fooducate's blog posted about Hidden Valley Ranch and it's nutritionally deficient ingredients.  Here is their breakdown of the 21 "wholesome" ingredients:

Soybean Oil – oil is actually a healthy idea to add to a salad dressing because it help the body absorb some vitamins better.

Water – why add water to salad dressing? If you were preparing at home, you would NEVER add water. It would be buttermilk.

Egg Yolk – Is it raw or cooked? If raw, is it at least pasteurized? Pregnant women stress about this kind of stuff, dudes!

Sugar – helps cut the acidity of a product.

Salt - nothing smart to say here…

Cultured Nonfat Buttermilk – a good source of saturated fat.

Natural Flavors (Soy) – OK, it’s a natural flavor, and it’s based on soy. what is it?

Spices – names please, names.

Dried Garlic, Dried Onion – yes, we can spot a few specks when using our magnifying glasses.

Vinegar – A natural product. Literally means sour wine.

phosphoric acid (E338) -An artificial additive that provides a tangy taste for a much cheaper price than lemons. It is also used in soft drinks. Some studies have linked it to lowering bone density.

Xanthan Gum (E415) – increases the viscosity of a liquid.

Modified Food Starch – an additive used as a thickening agent, stabilizer, or an emulsifier. In salad dressing it behaves as an emulsifier to keep oil and water from separating.

Monosodium Glutamate (MSG) (E621) – used as a flavor enhancer. In the past was derived from wheat gluten, but now it is mostly made from bacterial fermentation. Some people are sensitive to MSG.

Artificial Flavors - Yikes. This doesn’t look too promising. Wish they’d tell us what they’re putting in our food.

Disodium Phosphate - additive used as an emulsifier.  Also increases shelf life.

Sorbic Acid (E200) – antimicrobial agents often used as preservatives. Prevents the growth of mold, yeast and fungi. Derived from the fruit of the European Mountain-ash (Sorbus aucuparia )

Calcium Disodium EDTA - A preservative with a mildly salty taste.  May cause kidney damage, and blood in urine.

Disodium Inosinate (E631) and Disodium Guanylate (E627) - a food additive used as a flavor enhancer in order to lessen salt content. It is produced from dried fish/seaweed. Used in conjunction with MSG. Not safe for babies under 12 weeks, and should generally be avoided by asthmatics and people with gout.

Unless this list looks appetizing to you, here's a recipe quickie for homemade low-fat and high protein ranch dressing or dip. Leave ingredients Crapodium Dicrapinate out and use only these wholesome, nutritious ingredients....

Ingredients

1 cup plain, non-fat Greek yogurt (Chobani is my preferred choice)

1/2 cup plain, unsweetened almond milk; skim or buttermilk will work great too

1 tsp lemon juice

1/2 tsp each of dried parsley, dried or fresh chives, and dried dill

1/2 tsp garlic powder

1/4 tsp each of onion powder and cayenne

1/8 tsp salt

1/8 tsp fresh-ground black pepper

Directions

Add all ingredients into a mixing bowl. If you want it thicker to use as a dip, omit the 1/2 cup milk. Whisk everything together until smooth. Cover and refrigerate at least 1 hour before serving. Let sit overnight to intensify the flavor.

Want more ways to satisfy your cravings for easy and healthy dips/spreads?  Try one or all of these low calorie options using whole foods from past posts:

My Top 5 Healthy Dip Choices

Low Fat and High Protein Dips with Chobani Greek Yogurt

All Natural and Zilks Hummus

Simple Slow-Cooker Bean and Veggie Dip

Cayenne Dill Dip

Are you guilty of stocking Hidden Valley or a similar dressing in your pantry? Toss the creamed oil in a bottle and serve one these easy creations to your friends and family.  You'll feel good with healthier fare that still is pleasing to your palate!

If you've made it this far, thank you, for reading through my rand and just reading in general.  Happy (ugh..) Monday!

How to Survive Vacation as a Health Food Fanatic

My Mom, Kelley, and I made it back from visiting our beloved family (Mom's side) in Pennsylvania; too bad we couldn't stay longer.  By now, my family knows how I strive to eat healthy and I'm as cautious as a Celiac in a wheat factory when going out to eat.

For this reason, 9 times out of 10, I end up with a "non-dressed" salad and maybe a few toppings every time we eat out. Besides trying to figure out what, if anything, I'm going to eat, being known as a health conscious person means everyone else has to say something about what they're ordering. They might ask "Is this good for me?" or just make a known statement like "I know this is bad."  I know my family reads this blog sometimes, and I love you all; I am set in my ways, and there's no need to bring attention to what you're having.....I promise. Unless you want a genuine opinion! : )

When traveling, you may not always have the option to purchase grocery items, but if you do, frozen produce is your friend.  Buy things that don't have anything else added like salt or sauces. Look for mixes with beans for a healthy dose of protein.

Take advantage of roadside produce stands or nearby farmer's markets if available.  Most of the time, these places offer fresh, local foods and give you the chance to try something new.  There are plenty of stands in Pennsylvania's Amish land that I went to with my grandma and I flocked to the fresh Brussels Sprouts every time!

This was how most of my meals looked when we didn't go out.  No complaints from me, I love all of these things!

Mmmm, can't get enough of the Brussels!

At restaurants, don't be shy to play 20 (or more) questions with your server.  You are ordering food for refueling and should allow quality ingredients to make you feel and look great.  Taste doesn't have to be sacrificed unless you are a junk food junkie and only know foods high in fat and sugar.  It may take some weening off of these high calorie train-wrecks, but it'll pay off in the near and distant future.

Kelley's Salmon with steamed veggies with no butter or oil on anything.
The mashed potatoes under the salmon were like rubber.....they stayed on the plate.

Beware of how food is prepared and ask the server what it's cooked in. "Broiled" may sound healthy, but is it coated in butter and oil with a salty seasoning? Ask for your food to be cooked dry or in a broth if having fish or meat and make sure you know what seasonings they use.  The option I use most is having a salad with no dressing, any fresh cut veggies they have, and maybe a protein that has been cooked as mentioned above.  Ask for a side of oil and vinegar or even better, salsa, to use as dressing that you control.

My steamed clams were supposed to be a good choice, but these were all broken and gritty.
I had a salad to put them on top and didn't use the butter cup.  It would've been better if they were good. Does that make sense?

A much better choice for my meal; lump crap meat over salad greens. This made my taste buds dance with each succulent bite of the slightly sweet crab meat.

Yes, you'll get some flak from the friends and family that are with you, but maybe they'll be inspired to try the healthy route too!  I don't like being pushy after giving my reasons for why it's good to make healthy choices, so I try to keep to myself on the topic after I've already explained the reasons.  This is hard to do when it is continually brought up from family wanting to make a meal for us and the question always becomes "Will R.C. eat this?"  The answer is usually "No.", and I tried to make it a point that I can fend for myself and be okay.

My aunt and uncle grilled chicken and potatoes for all of us and made special ones for Kelley and me by adding nothing to them while the rest were marinated.  How hard is that?  Just do less and we're happy.  I love marinated chicken and plenty of seasonings, but I "have" to know what is used and it's better to just do that myself.  Plus, plain chicken with pepper and brown mustard and a baked potato with salsa on top works for me.

There are plenty of stories from our vacation; check back soon for how I cleaned grandma's fridge (again) and helped her walk faster than the other old folks on a tour bus!

Q:  Are you a health conscience consumer with friends and family constantly bringing it up? How do you deal with the unwanted attention?


I try to just act like I didn't hear anything or just keep it simple with "Don't worry about me."

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?

Easy Food Swaps for a Healthy Easter

Happy Easter!  I don't expect many people will be reading blogs today, there's too many hyper kids and deviled eggs to tend to today.

Instead of a going on about the lack of Easter specific food I made (really just a salad to bring to a family gathering) I will post healthy ingredient swaps I wrote about before.

Using healthy ingredients in place of their heavier counterparts will add up over time for a difference you can see and feel.  Sure, egg yolks contain a lot of vital nutrients our bodies crave, but the fatty mayo in deviled eggs doesn't provide much. Skip the mayo and use Greek yogurt (I prefer Chobani) instead, or throw out some yolks to use more Greek yogurt and add mustard to keep it yellow.

People won't even know there's less yolk, and as long as it's seasoned correctly, maybe they'll like it more!

Click here to read my healthy food tips and substitutions for ways to have a healthy Easter with your friends and family.  Don't stop on just one day, use these tips for everyday cooking and see how much better you look and feel.

I used rely on fast food chains and packaged foods for bulk of my meals, but after I made the right changes, my energy for and recovery from running improved ten fold.  Now that I focus on a lot of strength training, creating my own meals allows for my body to get healthy, whole foods to use to repair and replenish as needed.

Baking something? Replace most or all of the oil and sweeteners called for in a recipe with the healthier substitutes listed here.

You might think it's crazy (I did), but tofu has a lot to offer to make a simple pudding or mousse that's healthy enough to be guilt-free; it would even be great for breakfast.  Mmmm, chocolate pudding for breakfast, anyone?

Here's an extremely useful chart provided by Chobani on how to substitute yogurt for a multitude of fats like cream and oil.  I like to keep this in the kitchen for a quick reference, you never know when you'll need a quick substitute!

Source: chobani.com via RC on Pinterest

Kelley and I are going to her parents for a family gathering.  Kids will hunt eggs filled with processed chocolate candy, but they'll most likely burn it off....or so we all say, and we'll all converse while sharing an Easter lunch.  I tend to not eat that much since it's not food I cooked, but we're brining salad that I know I'll eat!

Are you making anything (more than a weak salad like me) for a get together?  Anything special this Easter, or just the standard thing like every year?

Have a great Easter and hope you can use these substitutes to your benefit!