Of the many excuses we well-intentioned souls can find for avoiding wholesome foods (and believe me, I have a list of them as long as a roll of Bubble Tape), a lack of resources is not one of them. Thankfully, the Internet's cup overfloweth with beautiful, well-written blogs on healthy eating. Below, we've created a list of our favorites. We hope you enjoy them as much as we do!
| || | If you're a vegan, or have ever considered this lifestyle, we highly recommend Angela Liddon's website, Oh She Glows. These recipes are meat-free, dairy-free, and in some instances even gluten or soy free. Where food photography is concerned, Oh She Glows gets an easy ten. Angela delivers stunning photographs, delicious, natural recipes, and a humorous writing style that we love.
| || | Recipe developer Becca Groombridge is the creative mind behind the clean eating blog, Not Deprived. Becca offers simple alternatives for those who suffer from food sensitivities. Besides her amazing recipes like these Chocolate Chip Granola bars (which our kiddos tried and devoured), we love the fact that Becca is a fellow Christian who's not shy about sharing faith-driven inspiration on her blog. Well worth a visit!
| || | Chocolate Covered Katie is our go-to blog when we're looking for healthifiied versions of our favorite desserts. Katie says of her recipes, "My aim isn't for people to say, 'This is good...for a healthy dessert recipe.' I want people to say 'This is good. Period." Whether you're craving Oatmeal Raisin Cookies or Chocolate Chip Cookie Dough Truffles, we're sure you'll find plenty of recipes on this site to satisfy your sweet tooth.
| || | Lisa Leake's 100 Days of Real Food has gained more than 500,000 followers in just three years. In 2010, Lisa and her family decided to completely cut out processed foods for a period of 100 days. Their journey caught the attention of national media and aspiring healthy eaters across the country. Now, Lisa encourages others to give clean eating a whirl with her highly manageable Ten-Day Pledge. She has an entire collection of clean eating recipes to help you along the journey.
What's your favorite healthy eating blog? We'd love to hear about it in the comments below.
Love, Katie and Barb
Tip jar: If this article has been helpful to you, please consider sharing it with a friend. As you can imagine, developing recipes, taking photos, writing articles, and managing a website like this one takes a lot of time. However, we are 100% non-profit, because we are passionate about helping others take back their health. We also offer support and nutritional guidance to cancer patients. The best way you can help us is by spreading the word to others. Thank you so much!
| | A mother's battle with cancer.
A daughter's fight to save her.
A true story that just might change your life.
Read our story here. To receive more articles like this one, plus easy weight loss tips, recipes, stories, book reviews and more, we invite you to subscribe to our blog below.
As we approach the three year anniversary of our clean eating blog, we thought we'd celebrate by sharing some of our most-pinned recipes. Thank you, dear readers, for sharing these on Pinterest over the last year, and for traveling with us on our journey to health. :)
Dark Chocolate Cherry Smoothie
This smoothie is a beautiful marriage between Lindt chocolate and tart cherries. The maple syrup provides sweetness without compromising on nutrition. RECIPE
Clean Eating Blog
Blackened Chicken Tacos
Blackened chicken tacos are perfect for a quick weeknight meal. They're a cinch to make, and a zingy spice rub gives this dish an authentic south-of-the-border flavor. RECIPE
Clean Eating Blog
Beat the heat this summer with a refreshing, lime-infused glass of clean living. Be sure to serve these in chilled glasses with a sprig of mint! A tall drink of "clean living," in more ways than one.... RECIPE
Clean Eating Blog
Clean Eating Chex Mix
Adopting a healthier lifestyle doesn't have to mean the party's over. This cleaned-up version of Chex Mix has scrumptious, buttery toasted pecans, whole grain cheerios, and a bit of garlic salt to spice things up. Party on! RECIPE
Clean Eating Blog
Decadent Brownie Bites
These irresistible brownies have a decadent, gooey center and are topped with chocolate sauce and raspberries. (As a side note, this photo was recently feature on Food Gawker, and I personally think it's amazing. Way to go, Mom!) RECIPE
Clean Eating Blog
If, dear readers, you have noticed that we've been MIA lately, it's because my Mom, the interior designer, gutted her entire kitchen a few months ago, and had it completely rebuilt. Some hilarity ensued when she began cooking from a makeshift kitchen in the hallway. However, the final product is breathtaking (see the sneak peek below?) Stay tuned for the full reveal with before and after photos, coming soon!
And, as if one construction project in the family wasn't enough, my husband and I have decided to build a home in OKC. Right now, it's just a slab with a huge bunker-of-a-storm-shelter sticking out of it. But one day (I hope in this decade), it will be beautiful. And if we're still married by the time it's finished, I think we might just live in it.
We hope you enjoy the recipes!
See you next time,
Katie and Barb
Are you on Pinterest? If so, we'd love to see what kind of nummies you're pinning! Follow us here, and we'll be sure to follow you back. :)
Mom and I are excited to bring you our latest creation from the test kitchen: the much-anticipated (drum roll please)....Dark Chocolate Cherry Smoothie. We stumbled and bumbled a bit before getting this one just right. And in the process, we discovered that stumbling and bumbling in the kitchen can be dangerous. We don't recommend it. Throughout many weeks of sampling and re-sampling, we strived to find the perfect balance between sweet and tart (then, after a bit too much sampling, we strived to fit into our jeans). Initially, we weren't sure what kind of liquid to use. Almond milk gave it too much of a twang, water was bland, and cherry juice was too tart. Eventually, we hit the jackpot with apple juice.
Ahhhhh....finally. Sweet, chocolatey, frozen bliss.
Dark Chocolate Cherry Smoothie
Now, we'd like to reveal some of this smoothie's most important ingredients. Ready? 1. Lindt Chocolate 2. Lindt Chocolate 3. Lindt Chocolate Okay, maybe there's some other stuff in there too: CHERRIES are packed with antioxidants, and according to Dr. Mercola, this delicious fruit can "relieve pain, help you avoid premature aging, and add years to your life." Mom and I plan to package some in cold cream jars and sell them on the Home Shopping Network.
Next up: BLACK BEANS Stop scrunching up your nose. You won't even know they're in there. But you'll be glad they are, since black beans are a great source of protein and fiber, and they contain at least 8 types of cancer-fighting Flavinoids. And cancer is bad. Now that we've given you a tour of the ingredients, we hope you'll mosey over to the recipe page, and give this smoothie a whirl. If you do, please stop back by here and let us know what you think! * * *
Katie: Before we say goodbye, can I just take a moment to brag on my mom and her mad photography skills? I could be biased, but I think this smoothie photo is one of her loveliest yet. Just look at the glossy reflection on those cherries. And the perfectly delicious froth on top! As I type this post, I keep getting the urge to lick my computer screen. (But don't worry, I won't).
Hello friends! It's finally spring in earnest, and we're loving us a balmy day here in the heart of Oklahoma. We hope that wherever you are, you're also enjoying the blessings of spring. Speaking of warmer weather, I can't believe that I'm already packing for our family vacation, and scheduling summer camps for the kids. How can it be summer already?
As a mom, I think the best part about summer is going to the pool and lounging around in my swimsuit . And of course, the worst part is going to the pool and lounging around in my swimsuit. If you're like me, and you'd like to shed a few pounds before summer, but don't have time for a full workout, here are three super easy calorie-burning/reducing strategies that you can start using today. Here's to a relaxing summer by the pool!
1. The North 40
When going to the grocery store or mall, park as far from the entrance as you can, and walk briskly to and from the front door. This little bit of extra walking can help you burn several hundred extra calories a day.
2. Water, Water, Everywhere
Drink a glass of ice water before each meal. Not only will the water curb your appetite and help you eat less, but your body will burn extra calories warming it up. If you're not a big fan of water, keep some lemon, lime, or orange slices in the fridge to snazz it up.
For more on the benefits of drinking water, check out this article by Dr. Kathleen M. Zelman.
| || || | Flavor-Infused Water
-Orange -Blackberries -Watermelon -Fresh herbs
Here are some amazing flavored water recipes from The Yummy Life.
3. What's Yours is Mine
My husband and I shared an entree at P.F. Chang's last week. After we both stuffed ourselves silly, we couldn't believe there was enough left over to feed another person! As the wait staff rolled us out of the restaurant in a wheelbarrow, we were definitely glad that we had shared.
Restaurant portions might be out of control, but the good news is that you can save money, cut calories, and avoid that "so stuffed you feel sick" feeling by making a habit of splitting your meals.
Besides, sharing can be downright romantic....don't you think? ;)
Here's hoping that in the coming weeks and months, you'll find that happiest, healthiest version of YOU! Happy summer!
Love, Katie and Barb
Did you know that Eat For Your Life is on Pinterest now? We'd love for you to follow, and check out our collection of Skinny Jeans Recipes!
Earlier this month, Mom and I left our covered wagons behind, and boarded a plane for the big city. Our destination? Austin, home of all things artsy and bluesy. Also home to my big brother, Jason, whom we were long overdue to visit.
My brother took us to all of Austin's must-see destinations...namely, Mia Madre's Mexican, the Thai Noodle House, and Milto's Mediterranean. However, while he was working, we decided to do what any prairie girl would do when she finds herself in a big-time city...shop for things she doesn't need.
We'd barely set foot on 6th street, our hearts all-a-flutter at the prospect of finding an Anthropolgie and a West Elm on the same block, when Mom suddenly grabbed my arm and spun me around. "I forgot something," she gasped.
"What?," I said, peeling her fingers off my arm. "Your 20% off coupon? Don't worry, I have an extra."
"No, I'm serious," she said.
I looked her over. "You're right," I said, "That belt is hideous. You should have worn the other one."
"You don't understand," she moaned, "I forgot my celery."
Apparently, she doesn't leave home without it. And apparently, she meant business.
Wow, I thought. She needs a 12-step program.
So I may have grumbled a bit as we made our 1-mile trek back to the car (passing up all the shops along the way). And I may have grumbled some more as I threw the car into reverse and backed out of a parking space that we'd found only after 30 minutes of circling.
But as we stood at the check-out line of Whole Foods, loading bags of vibrantly colored veggies into the cart, a smile crept across my face. My mom, who once lived for Dr. Pepper and Snicker Bars, couldn't get to the store fast enough to load up on celery, snap peas, and carrots. And if my mom can make that kind of transformation, I do believe that anything (and I mean anything) might be possible.
* * *
So the question is: when we have the munchies, what kinds of foods do we reach for? Salty? Sweets? Carbs? (I personally have an achilles heel for all three). So I was grateful for the snack alternatives that my mom came up with below. We hope you enjoy them too!
SNACKS TO ENJOY AT HOME
We've found that one of the best ways to tackle the Munchies is to sneak up on them...meaning that if you normally get hungry at 10:30 a.m., grab a healthy snack at 10:00. It's not unusual for my mom and I to eat 6-8 healthy snacks a day (no joke!) Whether it's a handful of snap peas, or a bit of fresh pineapple and yogurt, we are all about snacking between meals!
| || |
Katie: I love, love this combination of fresh pineapple chunks, plain yogurt*, and cinnamon. (I use a LOT of cinnamon, and stir it all up).
I'm too lazy to cut up a fresh pineapple, so my one supermarket splurge is to buy pre-cut pineapple in the produce department. This also works well with peeled, chopped apples. Enjoy!
*Non-fat, plain Dannon Yogurt
VEGGIES & HUMMUSBarb: I like to keep my veggies front-and-center in the fridge, already chopped up, and ready to munch.
For a variation on snap peas, I like to steam them in the microwave for 1 to 2 minutes, then add a dash of salt. Delicious!
The hummus in the photo is "Sabra" from Walmart, shown with slow roasted tomatoes. For other ideas on dressing up your hummus, click here.
| |DREAMSICLE SMOOTHIEIf you've ever enjoyed a Dreamsicle, then you will love this refreshing smoothie, made with oranges, mangos, and peaches. You can almost hear the Melodie ice cream truck coming down the road as you sip this tasty treat!
Click here for full recipe.
| || |
There's nothing like fresh, crunchy celery paired with the sweet goodness of nut butter (we like the Smart Balance variety from Wal-Mart). Try some fresh berries on the side for a filling, mid-afternoon snack.
SNACKS TO ENJOY ON THE GO
Katie: Snacking on the go is super easy if you take a few minutes to prep your snacks on the weekend. I like to organize my snacks on Sunday afternoon, while the school uniforms are in the wash (ha!) Remember to keep the portions small. The Ziplock "snack-size" baggies are perfect for this. When you're out running errands, you'll love the convenience of having baggies full of delicious, healthy munchies in your purse!
| || |
HEART TO HEART TRAILMIX
We <heart> this combination of cranberries, toasted pecans, 70% dark chocolate, and Kashi Heart-to-Heart cereal. The kids love it too!
Make up several snack baggies, and take 'em with you throughout the week.
Don't leave home without your sweet red bell peppers, baby carrots, sugar snap peas, and crunchy celery!
Hint: buy as much of it "pre-cut" as you can to save on prep time.
| || |
BEL VITA COOKIES
These are amazingly delicious whole grain cookies, readily available at Wal-Mart. They come in packs of four (which is way too much sugar for one sitting), so we divide them into baggies, and only eat two for a snack. Enjoy!
DARK CHOCOLATE ALMONDS
These delicious almonds (also from Wal-Mart) are covered in a decadent, dark chocolate coating. Pack some into a Ziplock snack bag to enjoy on the go!
A serving of 16 almonds makes a perfect handful.
| |We hope you've enjoyed the snack ideas this week! Just to let you know, we also have a Facebook page where we often post new recipes and health tips. Click here to follow us on Facebook.Happy Eating!Love, Katie and Barb
Katie: This October marks two years since my Mom was diagnosed with breast cancer. Her journey has been an arduous one, with a double mastectomy, drug infusions, and a huge diet overhaul
along the way (you can read her story here
). I'm so proud of her for sticking with the nutrition plan! The good news is that after looking at Mom's recent test results, the doctors say that for now, she is 100% breast cancer free. So far, so good. Woo-hoo!
(Mom, you look beautiful, dahling).
The irony is not lost on us that Mom was diagnosed during October, which just happens to be Breast Cancer Awareness month. And now that "Think Pink" month is in full swing, we'd like to share some important tips with you about early detection and prevention of breast cancer.
ONE IN EIGHT
You may have heard the startling statistic that breast cancer affects ONE in EIGHT women in this country. Golly gee willikers...If our odds for winning the lottery were that high, we'd probably all run out and buy a ticket. It's important that we (and the women we love) learn as much as we can about the prevention and early detection of this horrific disease.
Photo Source: Thrive Oklahoma Magazine
OFF TO SEE THE WIZARD...
Okay, ladies....let's be honest. How many of us perform REGULAR monthly breast exams? I have to admit that I don't do it regularly. And after watching this video from Dr. Oz, I realized that on the rare occasion when I DO perform a self-exam, I'm not even doing it right. (Leave it to a man to tell us how to do a breast exam).
However, today, I've decided that I will be a Self-Exam Slacker NO MORE. This morning, I took five minutes out of my important Facebook surfing time to mark my self-exams on the calendar. And now, I think I'll watch this Dr. Oz video and figure out the right way to do it. Who's with me?
Photo source: TV Guide
In the time that it takes us to brew up a cup of Keurig coffee, we could all learn how to do a self breast exam...a simple, yet potentially life-saving habit. Please, PLEASE click here
to see the video. Then forward it to your mom, your sister, your great aunt Gertrude, and your cousin Fifi.ARE YOU DOING IT RIGHT?
Here are Dr. Oz's four steps for doing a self exam:
- Step 1: Examine breasts in mirror for visual changes in the size and color of the breasts, particularly in the nipple area and the skin.
- Step 2: Lay down with one hand above your head. With the other hand, start the exam all the way up by the collarbone and work your way over to the armpit. Move toward the nipple in an outward concentric pattern, using the pads of your 3 middle fingers. Repeat on the other breast.
- Step 3: Lumps won't feel perfectly round or smooth. They will feel irregular, hard and not moveable. Note any lumps and talk to your doctor.
- Step 4: Gently, with your thumb and forefinger, check for nipple discharge by applying pressure at the 9-3 and 12-6 clock positions.
THE JOY OF WOMANHOOD
Now, let's move on to everyone's favorite topic: the memorable mammogram. You may remember that the FDA changed its mammography recommendations in 2010. Prior to that time, they suggested that all women over 40 get a mammogram every year. Now they've changed the recommendation to every two years. However, if my mom had followed the new recommendation, she might not be here today.
Mom's type of breast cancer is HER2+, one of the most aggressive kinds. Thankfully, though, she was diligent about scheduling her yearly mammograms, and they were able to catch it early. While not everyone agrees on who should receive a mammogram and when, the American Cancer society still recommends that all women over 40 receive yearly exams. And for those who are at a higher risk due to family history or other factors
, your doctor might suggest that you start getting exams earlier. My doctor wants me to start next year, when I turn 35.
If you have trouble remembering to schedule your exam, you can take a few seconds to sign up for a reminder email from the American Cancer Society (this is so cool). Click here
to get your reminder.
BRING ON THE SKINNY JEANS!
While there are several risk factors
for breast cancer, one that's received much attention in recent years is a woman's waist circumference. Studies by the World Cancer Research Fund suggest that women who have excess body fat around the middle have an increased risk for developing breast cancer. None of us likes to talk about waist circumference, though. So let's not. Let's talk about something shinier and happier...like fitting into those skinny jeans! Now that's what I'm talking about.
Skinny jeans doesn't have to mean huge overnight changes. Many people prefer to start off the way my Mom did: by taking one small step at a time. It's very doable! She's lost 35 pounds, and has been able to keep it off by using the simple ideas below:1. SNACK TIME!
We found it was much easier to start by ADDING new foods, rather than taking anything away. So let's start with some healthy and DELICIOUS snacks
! (Try one snack mid-morning, and another mid-afternoon).2. PANTRY INVENTORY
Consider taking an inventory of your pantry staples. Check out our recent blog post, Wal-Mart Pantry Stapes: Our Top 10 Picks.3. WHAT'S FOR LUNCH?
Take a break from deli meat, and try some of these healthy and delicious lunch alternatives
.4. SKIP THE ICKY STUFF
Eat foods in their most natural form (meats, produce, dairy, whole grains, etc.). Avoid processed foods/frozen dinners with un-pronouncable ingredients. Here's our most widely-read article: The Nastiest Foods in America
, which talks about some of the "icky" foods we would do well to avoid. (Read at your own risk).5. VEGGIE MANIA!
Eating veggies every hour helps us stave off cravings for JUNK. Start with baby carrots or red bells, and dip in hummus. Here's a great idea for dressing up your hummus: Hummus with Olives and Walnuts
.6. SWEET CHECK
Start thinking about ways to reduce your sugar intake. For the occasional treat, try some of our low-in-sugar, high-in-delicious dessert recipes
.7. WHAT'S YOUR BEEF?
If beef is your main protein, try adding more chicken and fish recipes
to your weekly menu.
THANKS FOR STOPPING BY!
We're glad you joined us this week to help celebrate my Mom's two years of health! We wanted to let you know that we also have a Facebook page, where we post clean-eating recipes, weight-loss ideas, and book reviews, etc. Click here
if you'd like to follow us on Facebook.
Here's to your health!
Katie and Barb You might also like:
Not Yo Mama's
Harvest Tomato Soup
Caty's World Fusion Stirfry
Andrea's Whole Grain Waffles
This month we pay tribute to the humble sweet potato.
This down-to-earth spud is chock-full of fiber, which is essential for slowing down the digestion process, and preventing a spike in the body's blood sugar. A diet high in fiber also contributes to the "skinny jeans" phenomenon, an added benefit that no one seems to complain about! Finally, sweet potatoes are packed with important nutrients such as vitamin C and beta carotene, both of which help bolster the immune system. (In your face, Cancer).
Unlike some vegetables (such as asparagus), the sweet potato is not a playground snob. His mother beams at the behavior section of his report card each year where the teacher always writes, "plays well with others." As you'll see below, his personality complements a pineapple-kiwi salad just as well as it does a burger or a mid-morning brunch buffet.
And, at just .88 per pound, this budget-friendly spud simply makes "cents."
| || |Sweet Potato Cakes with Coconut Crust If you're tired of the same hum-drum side dishes each week, you might give these dreamy sweet potato cakes a whirl. Our cakes are shown here with Glazed Blackened Chicken and Roasted Pineapple/Kiwi Salad.
| |Sweet Potato Hummus Sweet potato hummus and pita chips are an excellent choice for party appetizers, lunches, or snacks.
Our hummus is shown here with toasted whole grain pita chips, snap peas, and baby carrots. see recipe
| || |
Sweet Potato WafflesIf we could take all the wonderful, cinnamony tastes of autumn, and combine them into one recipe, this would be it. These mouth-watering waffles are great for brunch or an anytime snack. (P.s. This is Katie's all-time favorite recipe!) see recipe
| |Baked Sweet Potato SoupA surprising addition of peanut butter gives this soup a rich, delicious flavor. This soup is perfect for cold winter evenings by the fire. see recipe | |
| || |
Sweet Potato Fries
Along with our sweet potato fries (see recipe
) we've served up a Prime Veggie Burger from Morningstar, topped with a light sprinkling of swiss cheese, sauteed red onions and mushrooms.
You've tackled four stores already. You will not be defeated again. You rip off your shirt sleeve to make a bandana, and smear some charcoal-colored paint across your cheek bones. Camo? Check. Artillery? Check. You zig zag through women's clothing, then hide out behind a tower of diaper boxes. Beads of sweat form at your temple. It's now or never. You turn into the aisle, and let out a war cry as you fly past the pens, past the erasers and the manilla envelopes.
There it is! Encouraged by the sight of it, you pick up speed. Faster, faster. But NO!...what's this? Someone else is racing towards it from the other end of the aisle. It's that menacing woman from the PTA. Her son beats your daughter in the spelling bee every year. "NOOOOOOOO" you groan, running in slow motion. You're just a few paces away, when a toddler waddles across your path to pick up a sippy cup. PTA lady grabs the folder first. The only purple folder in town with brads but no pockets. "Nice outfit," she says, with one eyebrow raised. She tosses her flaming red hair over her shoulder, then walks away...clutching your folder under her arm.
| || |
Yes, it's back-to-school time. Time for school supplies, hair cuts, new Nike's, and yes...lunch boxes. To help us all get a healthy start on the school year, and to take some of the monotony out of packing (and eating) made-at-home lunches, we've put together some FRESH lunch box ideas for you below. Can we get a fist bump?
In this issue of Eat for Your Life:
-Super Cute Lunchbox Photos (Way to go MOM!)
-What's Wrong with Typical Lunchbox Fare?
-Print-And-Go Shopping Lists
-Share YOUR healthy lunchbox ideas!
(By the way, these lunch ideas can go to the office too!).
How to Rock Your Kid's Lunchbox
Banana & Nut Butter Sandwich
with Raw Honey
Orange Slices & Grapes
Vruit Apple/Carrot Juice
Tip: Make sure to store Veggie Booty tightly wrapped in the freezer.
Tuna Salad (made with non-fat Dannon Yogurt)*
Whole Grain Crackers
Snapz Apple Chips
Honest Kids Berry Berry Good Lemonade
*Or Greek yogurt.
Spinach/Black Bean/Cheese Roll Up
(with Salsa for Dipping)
Fresh Berry/Kiwi Mix
Soy or Almond Milk
Tip for Tortilla Roll-Up: Melt cheese on tortilla (20 seconds in microwave), quickly add beans and spinach, then roll it up while it's still warm.
Hard Boiled Eggs
Hummus and Veggies
Cuties Fruit Smoothie
Applesauce with Cinnamon
| |APPLE OF MY EYE
Apple & Cheddar Sandwich with Honey Mustard*
Plain Yogurt Mixed with Raw Honey/Topped with Fruit
Baby Carrots & Sugar Snap Peas (or Edamame)
City Girl Ranch Dip
(Click HERE for recipe)
*Try Apple and Brie for an adult take on this tasty sandwich.
What's Wrong with Typical Lunch Box Fare?DELI MEAT
Deli meat is America's number one go-to sandwich filler. It might be tasty, but is it worth it? Recent scientific research indicates that eating just ONE serving of processed meat per day can increase your risk of cancer by 21%.
CHIPSWe're going to pick on Doritos, because we're pretty sure they're radioactive. However, many of the heinous ingredients we've listed below can be found in other types of chips. (Where ingredients are concerned, the fewer the better. These are just a few of the THIRTY-TWO ingredients than can be found in Nacho Cheese Doritos).
Monosodium Glutamate, Hydrogenated Oil, Artificial Color (yellow 6, yellow 5, red 40), Corn Syrup Solids, Sodium Casinate, Disodium Inosinate, Disodium Guanylate, Maltrodextrin.
Our rule of thumb? If we can't pronounce it, we probably shouldn't eat it.FRUIT LEATHERYou would think that something called a "Fruit Roll-Up" would contain mostly fruit. Guess not. Of the NINETEEN less-than-palatable ingredients found in a Fruit Roll-Up, only one of them is fruit. Also, they are chock full of food coloring, which has been linked to ADHD. Our take on this: why not just eat fruit? (BTW, fruit leather made our list of "Five Nastiest Foods in America." You can read all about it here).SUGARY DRINKSMany kids drinks on the market (like Capri Sun) contain High Fructose Corn Syrup (HFCS). A study conducted by UCLA found that HFCS can cause insulin resistance, which leads to learning disruption and memory loss. Be sure to check food labels before tossing those drinks in the cart.
Print-And-Go Shopping Lists
(Availability may vary by location)
WALMART:Fresh Fruit: Strawberries, Blueberries, Kiwi, Grapes, Oranges, Apples, Cuties Smoothie Drinks
Fresh Veggies: Baby Carrots (or sticks), Sugar Snap Peas, Spinach, Red/Green Peppers, Cucumber, Broccoli
Grains: Oroweat 100% Whole Grain Bread, Mission Whole Wheat Tortillas,Triscuit Whole Grain Crackers
Canned: Black Beans (whole or refried), Tuna
Dairy: Shredded Cheddar, Cheddar Slices, Cage Free Eggs, Dannon Fat-Free Plain Yogurt
Condiments: Smart Balance Nut Butter, Salsa, Fischer's Raw Honey (or local Raw Honey), Sabra Hummus
Snack Items: Great Value (Walmart Brand) All Natural Applesauce, Tostitos Multigrain Scoops
Drinks: Soy or Almond Milk, Minute Maid 100% Juice, Cuties Smoothies (in produce section) TARGET:Condiments: Koops Mustard (for Honey Mustard)
Snack Items: Snapz Apple Chips, Pirate Veggie Booty
Drinks: Honest Kids Juice PouchesWHOLE FOODS (OR ON-LINE):Drinks: Vruit Juice (or, you can order it on Amazon in Bulk).
Sweet Relish: Cascadian Farm Organic Sweet Relish (on-line at Vitacost)
Share Your Ideas!This is a community forum! We'd love to hear about your healthy lunchbox ideas. Please respond in the comment section below.
If you'd like to subscribe to our blog, please enter your email on the home page. The blog features recipes, health tips, stories, book reviews, and more.
See you next time!
Katie and Barb
YOU MIGHT ALSO LIKE:Healthy Eating Habits in the Real World (Getting your kids to eat the good stuff)
Eat Well, Save Well (Money-saving tips from a homeschooling mother of four)Nastiest Foods in America (Read at your own risk)
Change (and Snowflakes) are in the Air...
Katie: We've got some crazy changes going on in our family right now. Want some hints? I just loaded 18 bags of stuff onto the Salvation Army truck, I've got streaks of red touch-up paint in my hair, and I've started checking Zillow.com more often than I check my email. That's right....we're moving. :( (Anybody got a Kleenex for my mom?)
My husband just accepted a job in Oklahoma City; so we'll be living in a suburb just north of there called Edmond. Is it possible to be equally happy and sad? I'm excited about my husband's new job, excited to meet new people, excited to find a new home....but overcome with sadness when I think about leaving those we care about most...my mom, my dad, aunt, and cousins who will now be 3 hours away, our small faith group and friends from St. Mary's, our amazing neighbors...our precious little goddaughter, Ellie. Okay, now I need a Kleenex.
Anyhow...needless to say, things are a little hectic right now (has anyone seen Matthew? Hey, what's that noise coming from the back of the Salvation Army truck?)...So we'll need to put the blog on hold for a little bit.
Don't worry, though..."Eat for Your Life" will go on! While Katie and her family getting settled, I’ll be experimenting with new recipes and adding them to our site.
For now, please enjoy Honey Tortilla Snowflakes, created by Grammie and Carolyn.
Carolyn: A few weeks ago it was my turn to visit Grammie and Granddad's for the weekend. My favorite part about going to their house is that we always get to create something in the kitchen! This time Grammie had the ingredients ready for a new treat.
Barb: First you need to gather your ingredients: 1 tablespoon butter, melted, two tablespoons raw honey and cinnamon. Oh, and you'll also need some multi-grain tortillas.
Fold the tortilla in half but don't crease the fold.
Fold again. Now with scissors (that have been washed really well), start to trim the outer edges, just like you would a paper snowflake. Warning: don't cut too much or Carolyn says "it will go collapsie."
Carefully unfold the tortilla and lay it out on some parchment paper on a cookie sheet.
Add the honey to the melted butter and shake in some cinnamon.
Stir it up!
Make sure you put on a lot of honey/butter or else (according to Carolyn) it will taste like "chopped liver." And she says to make sure you get the edges because that's where you take the first bites! Caution: this is a very messy recipe but well worth it!
Put the baking pan under the broiler for a minute or so until the honey bubbles and the edges turn up a bit. When it's cool, you can move it to a plate.
Let's see how it tastes...........
Just one more bite to make sure...... Great!
Julian's wondering what happened to that chopped liver...
Arsenic, Agent Orange...Sugar?
Barb: I was BETRAYED....
betrayed by my best friend. We used to go everywhere, side by side. She was such a party girl, she invented new names for herself wherever we went. At the movies she called herself Kit. Kit Kat. She showed up at church, mingling during coffee hour and introducing herself as Chocolate Glazed. She’d linger at the check out counter, whispering, “Just call me Snicker.” But each time we got together, I felt empty...unfulfilled. Like any abusive relationship, I finally realized that she didn't care about me. That Sugar! What a mean-hearted woman.
We hear reports nearly every day about the damage that sugar can do to our bodies. Just this month, the University of California, San Francisco Medical School released a report stating that sugar is so toxic, it should be regulated like alcohol. (You can read about the the report here). Their research was based on the United Nations 2010 study, which indicated that people are dying of obesity and preventable "lifestyle diseases" at an alarming rate. While the regulation of sugar might be controversial, the fact that sugar contributes to disease has been around for decades.After my cancer diagnosis and double mastectomy, Katie and I did lots of research on health and nutrition. The book, "Anti-Cancer" by Dr. Servan -Schreiber became one of our favorite resources. We decided that the risks of sugar far outweigh the momentary high of its consumption. We said good-bye to Cinnabon, Hershey's, and Twinkies...but that doesn't mean that we let go of sweets altogether (that's crazy talk). We found a way to indulge our sweet tooth without compromising our health...We found raw honey and coconut palm sugar. These are two excellent sugar alternatives that we've included in many of the desserts on our website. Just as a side note, while we DO like our sweets, we try to limit ourselves to one or two baked goods per month. (For our daily indulgence, we eat one square of 72% Dark Chocolate each day after lunch.) :)
First let's talk honey. Raw honey is the best choice because it has a lower glycemic level than table sugar. That means you won't spike your blood sugar and put yourself on a roller coaster ride, returning to the ticket-taker exhausted but begging for another ride. Use raw honey to sweeten your tea or coffee, or to flavor your yogurt or oatmeal. Because it's sweeter than table sugar, it actually takes less.
Buy local raw honey when you can because it contains immune stimulating properties needed for your body to adapt to your environment. I’ve been buying a local natural honey from Tuckerbee's. I've found it in several shops and at Bartlesville Farmer's Market. Before bottling, it's heated at a low temperature and it's not overly filtered.
Coconut Palm Sugar scores a nice low 35 on the glycemic index scale, compared to 70-80 for refined sugar. It's granulated, has a caramel flavor, and can be substituted for regular sugar in all your recipes. Click here to read the many health benefits of Coconut Palm Sugar. http://www.livestrong.com/article/280219-healing-benefits-of-coconut-palm-sugar/ Hopefully you know by now we don't like sending people all over the place to buy obscure/expensive products. But this one we can't do without. We always try to find the best deals on these products. For example, you can get Coconut Palm Sugar in bulk on Amazon (with free shipping) for way cheaper than you can get it in health food stores. Check it out here
Once you have your Coconut Palm Sugar in hand, you'll be ready to try Andrea's Whole Grain Waffles. Instead of drowning your waffle in syrup, try pouring about one tablespoon raw honey on your plate and dipping each bite. Delicious!