Archive | Other RSS feed for this section

Homemade Lavender Rose Lemonade Recipe

16 Jun

Here is a great recipe from Sheenalyoung. I love lemonade so I can’t wait to try this one.

 

Find me on Facebook
Find me on Twitter

Healthy Eating Challenge~ Phase 3

26 Apr

Here are the details:

  • The challenge will be three consecutive 4-week challenges
  • Phase One: February 28th-March 27th
  • Phase Two: March 28th- April 24th
  • Phase Three: April 25th- May 23rd

Phase Two Recap:

I went off track during Phase Two, but I am ready to do better for Phase 3. I still haven’t been eating as badly as before, but I had too many sweets. I also haven’t improved my water intake enough.

My Phase Three Goals:

  • I am going to do mostly homecooked meals for the second phase.
  • I will drink at least 64 oz. of water per day
  • I will eat 5-6 times per day (including snacks)
  • I will focus on adding more fruit and vegetables into my meals
  • I will eat breakfast every day

My support system:

  • My sister is going to do the challenge as well. We aren’t in the same city, but I will discuss ideas with her.
  • I also have a friend who is working on improving her eating habits. We can share tips with each other.
  • I’ll also seek inspiration from the other participants.

I have to watch out for:

  • My sweet tooth
  • My best friend. I won’t let her bad eating habits tempt me.
  • Going out to eat
  • Events

My resources (a few):

  • Eating Well Magazine
  • My many cookbooks
  • Vegan Soul Kitchen by Bryant Terry
  • Native Style Cookbook: A Family Oriented Approach to the Plant-Based Diet by Ayida Honor

Also, join the NR Healthy Eating Challenge Team on SparksPeople

NR Healthy Eating Challenge~Phase Two

27 Mar

Here are the details:

  • The challenge will be three consecutive 4-week challenges
  • Phase One: February 28th-March 27th
  • Phase Two: March 28th- April 24th
  • Phase Three: April 25th- May 23rd
  • Each person will need to set specific goals to adhere to. Those goals can change for each month-long challenge
  • We will have a few fun contests throughout with prizes of course (only for active participants)
  • Check back regularly for recipes, updates, announcements, and other fun things. There will be a new post for the challenge at least one a week.

Phase One Recap:

I had my ups and downs in Phase One, but overall it went well. I am feeling more energetic, my skin looks better, and I am paying more attention to what I eat. The part that I really need to focus on is my water intake. I didn’t meet that goal during the last phase. I am adjusting my goals for part two.

My Phase Two Goals:

  • I am going to do mostly homecooked meals for the second phase.
  • I will drink at least 64 oz. of water per day
  • I will eat 5-6 times per day (including snacks)
  • I will focus on adding more fruit and vegetables into my meals
  • I will eat breakfast every day

My support system:

  • My sister is going to do the challenge as well. We aren’t in the same city, but I will discuss ideas with her.
  •  I also have a friend who is working on improving her eating habits. We can share tips with each other.
  • I’ll also seek inspiration from the other participants.

I have to watch out for:

  • My sweet tooth
  • My best friend. I won’t let her bad eating habits tempt me.
  • Going out to eat
  • Events

 My resources (a few):

  • Eating Well Magazine
  • My many cookbooks
  • Vegan Soul Kitchen by Bryant Terry
  • Native Style Cookbook: A Family Oriented Approach to the Plant-Based Diet by Ayida Honor

Also, join the NR Healthy Eating Challenge Team on SparksPeople

NR Healthy Eating Challenge

19 Feb

Welcome to the NR Healthy Eating Challenge!

Here are the details:

  • The challenge will be three consecutive 4-week challenges
  • Phase One: February 28th-March 27th
  • Phase Two: March 28th- April 24th
  • Phase Three: April 25th- May 23rd
  • Each person will need to set specific goals to adhere to. Those goals can change for each month-long challenge
  • We will have a few fun contests throughout with prizes of course (only for active participants)
  • Check back regularly for recipes, updates, announcements, and other fun things. There will be a new post for the challenge at least one a week.

My Phase One Goals:

  • I am going to do mostly vegetarian/vegan for the first phase.
  • I will drink at least 64 oz. of water per day
  • I will eat 5-6 times per day (including snacks)
  • I will focus on cooking fresh meals at home
  • I will eat breakfast every day
  • I will have green smoothies no less than 3 times per week

My support system:

  • My sister is going to do the challenge as well. We aren’t in the same city, but I will discuss ideas with her.
  •  I also have a friend who is working on improving her eating habits. We can share tips with each other.
  • I’ll also seek inspiration from the other participants.

I have to watch out for:

  • My sweet tooth
  • My best friend. I won’t let her bad eating habits tempt me.
  • Going out to eat
  • Events

 My resources (a few):

  • Eating Well Magazine
  • Vegetarian Times Magazine
  • Vegan Soul Kitchen by Bryant Terry
  • Native Style Cookbook: A Family Oriented Approach to the Plant-Based Diet by Ayida Honor

 Join the NR Healthy Eating Challenge Team SparkPeople (Thanks, V for that idea).

Registration is free. Join and keep track of your food and water intake.

If you have recipes, updates, experiences, idea, tips, etc… to share with the challenge participants, send them to me at naturalbyl@gmail.com. I’ve already received some great recipes that I will post soon. Leave your Phase 1 plan/goals in the comments section.

Guest Blogger: Healthy Eating from Head to Toe

10 Feb

Healthy Eating from Head to Toe

Edward Stern is a guest blogger for My Dog Ate My Blog and writes for http://www.guidetoonlineschools.com.

Edward writes:

You are what you eat, and you are what you don’t eat as well. One of the best indicators a healthy diet is through natural hair and nail strength, and their general appearances. Hair and nails, along with skin, can be the first physical indicators of well-balanced diet rich in proteins, vitamins, in  minerals, or one lacking in one or more of the aforementioned areas.

Hair and nails are made of proteins, specifically keratin, collagen, and elastin. Proteins provide the foundations for cells, and so having a protein-rich diet is important in general, but especially so to promote healthy hair and nail growth and appearance. Hair that is shiny and strong along with nails that are glossy and smooth can best be achieved by eating a protein-rich diet. Great sources of protein that are also relatively low in calories, fat, and cholesterol include fish (especially salmon), chicken, eggs, beans, and legumes.

Of equal importance is eating a nutrient-rich diet that covers several important vitamins and minerals. These nutrients help rebuild and repair tissues, helping strengthen hair and nails and helping them recover from any damage quickly and coming back stronger than ever.

Vitamins A and B both help maintain and repair cells, and can be found in protein-rich foods such as tuna, salmon, and other fish, as well as potatoes, turkey, and eggs. Fish oils, either ingested as part of a fishy feast or a supplements, are truly outstanding for growing (and keeping) healthy hair and help nails too, and should be a staple of any diet additionally for their omega-3 properties which help with mental sharpness and improving memory. Kill two birds with one stone by eating protein-rich dishes that also are plentiful in nutrients such as vitamins A and B.

Vitamin C, found in many fruits and juices, is great for building collagen, which is one of the foundational proteins of hair and nails. Vitamin E is found in many vegetables and is great for growing beautiful, healthy-looking hair.

Minerals are important as well, particularly iron and zinc. A lack of iron makes hair brittle and can cause it to fall out, while a lack of zinc causes hair loss and brittle nails. Thankfully, both can be found in protein-rich dishes. Eat fish and legumes for iron and a good helping of protein, and consume dairy products for zinc and some more healthy proteins.

By eating a diet high in healthy proteins and covering important vitamins and minerals, it is not difficult to promote healthy and strong hair and nail growth. Eggs and a glass of milk at breakfast, a bean soup for lunch with a juice smoothie on the side, and a salmon fillet for dinner will have you feeling great, eating plenty of protein, and cover your bases for vitamins and minerals that build the nails and hair you’ve always wanted.

Apple-Cinnamon Fruit Bar

2 Feb

18 bars

Active Time: 40 minutes

Total Time: 2 3/4 hours (including 1 1/2 hours cooling time)

Ingredients

Crust

  • 1 cup chopped nuts (walnuts, pecans, almonds or hazelnuts) or old-fashioned rolled oats, divided
  • 3/4 cup whole-wheat pastry flour (see Tip)
  • 3/4 cup all-purpose flour
  • 1/2 cup sugar
  • 1/2 teaspoon salt
  • 4 tablespoons cold unsalted butter, cut into small pieces
  • 1 large egg
  • 2 tablespoons canola oil
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon almond extract

Fruit Filling

  • 6 cups diced peeled apples, divided
  • 1/2 cup apple cider or orange juice
  • 1/2 cup sugar
  • 1/4 cup cornstarch
  • 1 1/2 teaspoons ground cinnamon
  • 1 teaspoon vanilla extract

Preparation

  1. To prepare crust: Combine 3/4 cup nuts (or oats), whole-wheat flour, all-purpose flour, sugar and salt in a food processor; pulse until the nuts are finely ground. Add butter; pulse until well incorporated.
  2. Whisk egg, oil, 1 teaspoon vanilla and almond extract in a small bowl. With the motor running, add the mixture to the food processor. Process, then pulse, scraping down the sides, if necessary, until the mixture begins to clump, 30 to 45 seconds (it will look crumbly). Measure out 1/2 cup of the mixture and combine in a bowl with the remaining 1/4 cup chopped nuts (or oats). Set aside for the topping.
  3. Preheat oven to 400°F. Generously coat a 9-by-13-inch baking dish with cooking spray.
  4. To prepare fruit filling & assemble bars: Combine 4 cups apples, cider (or orange juice), sugar and cornstarch in a large saucepan. Bring to a simmer over medium heat, stirring constantly, until the mixture is very thick, 4 to 5 minutes. Stir in the remaining 2 cups apples, cinnamon and 1 teaspoon vanilla.
  5. Transfer the dough to the prepared baking dish. Spread evenly and press firmly into the bottom to form a crust. Spread the fruit filling over the crust.. Sprinkle the reserved topping over the filling.
  6. Bake the bars for 15 minutes. Reduce oven temperature to 350° and bake until the crust and topping are lightly brown, 25 to 30 minutes more. Let cool completely before cutting into bars, at least 1 1/2 hours.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate the crust and topping (Steps 1-2) for up to 1 day. Cover or individually wrap and refrigerate the cooled bars for up to 5 days.
  • Tip: Lower in protein than regular whole-wheat flour, whole-wheat pastry flour is milled from soft wheat and has less gluten-forming potential, making it a better choice for tender baked goods. You can find it in the natural-foods section of large supermarkets and natural-foods stores. Store in the freezer.

Nutrition

Per bar: 193 calories; 9 g fat (2 g sat, 2 g mono); 19 mg cholesterol; 27 g carbohydrates; 11 g added sugars; 3 g protein; 2 g fiber; 69 mg sodium; 74 mg potassium.

2 Carbohydrate Serving

Exchanges: 2 carbohydrates (other), 2 fat

Photo Source/Recipe Source: Eating Well

Lean & Spicy Taco Meat Recipe

31 Jan

This recipe comes from EatingWell.com. I love tacos, and I make them at home pretty regularly. This recipe shows a healthier way to make the meat without getting rid of the flavor.

6 servings, about 1/2 cup each

Active Time: 30 minutes

Total Time: 30 minutes

Ingredients

  • 8 ounces 93%-lean ground beef
  • 8 ounces 99%-lean ground turkey breast
  • 1/2 cup chopped onion
  • 1 10-ounce can diced tomatoes with green chiles, preferably Rotel brand (see Tip), or 1 1/4 cups petite-diced tomatoes
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground chipotle chile, or 1 teaspoon chili powder
  • 1/2 teaspoon dried oregano

Preparation

  1. Place beef, turkey and onion in a large nonstick skillet over medium heat. Cook, breaking up the meat with a wooden spoon, until cooked through, about 10 minutes. Transfer to a colander to drain off fat. Wipe out the pan. Return the meat to the pan and add tomatoes, cumin, ground chipotle (or chili powder) and oregano. Cook over medium heat, stirring occasionally, until most of the liquid has evaporated, 3 to 6 minutes.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 1 day. Reheat just before serving.
  • Tip: Look for Rotel brand diced tomatoes with green chiles—original or mild, depending on your spice preference—and set the heat level with either ground chipotle chile (adds smoky heat) or chili powder (adds rich chili taste without extra spice).

Nutrition

Per serving: 98 calories; 2 g fat (1 g sat, 1 g mono); 35 mg cholesterol; 3 g carbohydrates; 0 g added sugars; 17 g protein; 1 g fiber; 243 mg sodium; 26 mg potassium.

Exchanges: 3 1/2 very lean meat

What Would You Like To See On NaturalReview?

4 Jul

I would like some feedback from you on what you want to see on NaturalReview.  It doesn’t have to be something I already know.  If I don’t know, I am willing to do some research.  Please leave suggestions and ideas in the comment section.

Farmer’s Market Trip

2 Jul

I am on a quest to eat healthier.  Lots of people think that means you will have to spend your entire paycheck on better food.  Some items that are better for you are more expensive, but sometimes you can find great ingredients without emptying your pockets.  I have made more of an effort recently to go to my local Farmer’s Market.

I went to the Farmer’s Market in Forest Park, GA today.  The pictures above are what I purchased.  I love going to the Farmer’s Market because it is beneficial for the people who are there selling their fruits and vegetables, and I can get what I need at a good price.  I usually spend around $20, and I come home with two full large bags.