Brussels Sprouts Salad

I've been feeling the need to simplify my life lately. You know, the need to set some priorities and decide what stays and what goes. One of my top priorities at home is to make sure I feed my family healthy, good-tasting food. Last week, I realized that in order to do this I need to create a dinner menu to streamline evenings and help things run smoothly. Two kids under the age of three running around aren't exactly the ticket to smooth dinner times, if you know what I mean.

Once I sat down to plan meals, I remembered to include this delicious brussels sprouts salad recipe. It's very simple, quick and easy to prepare. The dressing is homemade, and also easy and healthy.

I like to use extra virgin olive oil or canola oil for salad dressings. Even though oils are fattening, they contain healthy fats that may actually improve health. I just make sure to dress salads with a small amount of dressing (about 1-2 teaspoons for a cup of salad).  This recipe makes a lot of dressing, so you might have a bit leftover. I like making a large batch anyway to use for the next few days.

Assembling this salad is a breeze. And thankfully, Will gobbles this stuff up; I even witnessed him asking for a second serving, which rarely happens with vegetables and toddlers.

It starts with a few simple ingredients, but I'm warning you...it's highly addictive!

Addictive Brussels Sprouts Salad (adapted slightly from Shutterbean.com)

Ingredients:

• 24 Brussels sprouts,finely chopped
• 1/2 cup Parmesan Cheese, grated
  
• 1 cup toasted nuts, chopped
• 9 tablespoons extra virgin olive oil
• 3 tablespoons apple cinder vinegar
• 2 teaspoons Dijon mustard
• salt & pepper

Preparation:
Finely chop Brussels sprouts, set aside. Dice nuts and grate parmesan cheese. Place ingredients in a bowl. To prepare the dressing, simply mix oil, vinegar and mustard in a jar, shake it a few times and pour over salad mixture. It's good eaten right away, but also has some staying power for leftovers the next day.

Healthy Banana Breakfast Muffins

"Breakfast is the most important meal of the day" a patient told me recently. And it's true, it's one of the most important meals of the day, including lunch and dinner. I've always been a good breakfast eater. Sitting down, sipping coffee and enjoying a nice light breakfast just puts me in a good mood. The problem is, especially on days I work, I rarely have time for this relaxing ritual. Let's face it, I can barely get the kids dressed and fed let alone myself.

So I decided to experiment with some healthy breakfast muffin recipes that would make hurried mornings a bit easier. I came across this one, which I love because you can literally grab one out of the freezer, defrost for a minute in the microwave and be on your way. Plus, they're a healthy alternative to regular muffins which are high in fat and sugar. Now on busy mornings, I grab a muffin and a greek yogurt cup for some extra protein, and I'm out the door. 

Here are some of the ingredients...

Banana Breakfast Muffins (adapted from Bran Buds Muffins)

Ingredients: 

• 1 1/2 cups all bran cereal (or your favorite high fiber cereal)
• 1 1/4 cups all purpose flour
• 1/2 cup sugar
• 1 Tablespoon baking powder
• 1/4 teaspoon salt
• 1 1/4 cups fat free milk
• 1 tsp vanilla
• 2 egg whites
• 1/4 cup vegetable oil
• 2 ripe bananas, mashed
• Cinnamon Sugar (optional): 1 Tablespoon sugar + 1/4 teaspoon cinnamon

Preparation:
Preheat oven to 400 degrees. In a food processor, crush cereal until it resembles fine crumbs. In a mixing bowl, combine cereal, flour, sugar, baking powder and salt. In a separate bowl, mix milk, vanilla, egg whites, vegetable oil and mashed bananas. Add dry mixture to wet mixture and mix only until combined, being careful not to over-mix. Portion batter into muffin tin (it will make about 12 muffins). Lightly sprinkle cinnamon sugar mixture on top. Bake for 20 minutes or until lightly browned.

Perfect Roasted Salmon

Being healthy is hard sometimes. You have to say no to foods you really want. You have to learn to like all those green veggies you hated as a kid. Then you have to learn to cook healthy foods in a way your family will like. Exhausting. Well, good thing for recipes like this that make cooking healthy a breeze. If you haven't noticed, I've been really into easy recipes lately. I dunno. Maybe it's the 6 month old baby and 3 year old at home? Just a thought.

This recipe has been making it's way around pinterest for I don't know how long. I've had it on my "to try" list for a while, and boy I should have done it earlier. It's is so easy, you don't even have to think in advance to pre-heat your oven. 

Here we go.

Start with salmon. I used 4 fillets about 5 oz each. Salmon is loaded with healthy fats and is a great source of protein. I try to have some at least once per week.

Then, sprinkle with salt and pepper and drizzle with olive oil. I used the salt sparingly - you know - to help maintain healthy blood pressure.

 I used about 1 tsp of oil per fillet, which adds about 5grams of fat for each serving. That's enough to add good flavor without making it too heavy.

Put the salmon in the oven, then turn on the oven to 400F. Let bake for 25 minutes and you'll have moist, delicious, perfectly cooked salmon. Yum!

I paired mine with brown rice and steamed broccoli. I love it when healthy things are easy.

Healthy Ideas for Valentine's Day

Valentine's Day is around the corner, and you know what that means: candy, chocolate, more candy, flowers, more chocolate, etc. With all those treats on sale, making healthy choices can be difficult, right?

For me, Valentine's Day is a nice way to set aside some time for my husband and I. Now that we have a bigger family, spending quality time together is even more important. So here are some healthy ways to show that special someone you care.

1. If you're going with chocolate, buy dark chocolate (at least 70% cocoa). It has phytochemicals and when eaten in moderation, may help prevent heart disease. Hint: make sure cocoa is the first on the ingredient list.
2.  Go for a walk with your love.
3. Make a healthy meal together and enjoy by candlelight.
4. If you do go out to eat, share an entree. It will cut costs and control portions!
5. Celebrate Valentines Day with your kids with healthy treats like mini-boxes of raisins or pretzels, pencils or stickers.
6. Be creative: make a Valentines Day craft! Here are some cute ideas from Martha Stewart.
7. Fore more fun tips, visit the American Heart Association.

What are you doing to celebrate Valentine's Day this year?

The Last Pancake Recipe You'll Ever Need

This week is potty training week with Will. I've asked for advice from practically every mom I know. I've looked into several potty training "methods". Truth be told, I've been dreading this day. Fear of the unknown? I don't know. I've stalled long enough. It's time. Today is day one of the "three day potty training method". The technique has received a lot of good reviews, but every child is different, so let's just say I'm cautiously hopeful things will click and work out.

To make up for the fact that I planned to take away Wills diapers and temporarily turn his world upside down, I tried to make this last weekend a good one. You know, sweeten him up so maybe - just maybe - he'll go along with the plan. So I made dark chocolate chip pancakes for breakfast Saturday morning. I've experimented with a lot of pancake recipes, so I was glad to finally find this one....THE ONE. The last pancake recipe I'll ever need. I don't always add chocolate chips, but the recipe is totally flexible like that. Will was happy. Mission accomplished.

 Dark Chocolate Chip Pancakes 

(Adapted from Milk Chocolate Chip Buttermilk Pancakes)

2 Cups all purpose flour (or whole wheat pastry flour)

1 tsp baking soda

2 tsp baking powder

1 tsp salt

2 cups low fat milk

3 Tbsp canola oil

1 Tbsp honey

1 tsp vanilla extract

2 eggs

1/2 cup dark chocolate chips (optional)

Preparation

Mix first four ingredients together. In a separate bowl, mix remaining ingredients. The key is to make sure you beat the eggs prior to mixing with dry ingredients to prevent over-mixing the batter. Then, mix wet ingredients with dry ingredients just until combined. Heat griddle to low-medium heat, spray pan with canola oil spray and pour batter into 4 inch diameter circles. After a few minutes or until golden brown, flip pancakes onto other side. Repeat until all batter is gone.

Enjoy with a side of fruit and love. Wish me luck!

Vegetarian Lentil Soup

Last year, Walt and I went to Costco and ended up coming home with the mother lode of lentils. I refer to this as the dreaded "Costco effect" (buying 8 gallons of something you don't really need just because it's a great price). How could we resist an enormous bag of lentils for like three bucks? Owned!

Consequently, we (read: me) have been trying to go through said lentils. Definitely NOT as easy at is sounds. I've added them to soups, stews, side dishes, etc. But there's only so many lentils you can eat in a week, you know? Plus, I wasn't finding any recipes that I absolutely loved. So, it has been a slow process.

But recently, things changed. I came across a good lentil soup recipe and improved it with a secret ingredient: Fire roasted tomatoes. Roasting is one of my favorite ways to add a ton of flavor without loading on extra salt and fat. I used canned fire roasted tomatoes for convenience sake. Plus they were on sale, so I stocked up.

I like this recipe mostly because it tastes great and thankfully, it's also really healthy. It's loaded with nutritious lentils and vegetables, which provide fiber and essential vitamins like Vitamin C and A. Plus, fiber helps you feel fuller longer and can combat cravings. I certainly need a little of that in my life. And did I also mention this recipe is really cheap to make? What's not to love?

Let's get started.

First, saute your veggies.

Next, reach for the secret ingredient.

Finally, add your tomatoes, stock,  dried oregano and basil, and cooked lentils.

 Stir and let simmer.

 And done. Enjoy!

Vegetarian Lentil Soup (Adapted from: Lentil Soup)

Ingredients:

2 Tablespoon Olive Oil

1 Medium Onion, Chopped

2 Carrots, Peeled and Chopped

2-14.5oz Cans of Fire Roasted Tomatoes (with garlic)

1 1/4 Cups Cooked Lentils
4 Cups Chicken or Vegetable Stock

1 Teaspoon Dried Basil

1 Teaspoon Dried Oregano

Green Onions, Sliced

Preparation:

Saute onions and carrots in olive oil on medium heat until tender. Add canned tomatoes, stock, cooked lentils, dried basil and oregano and stir until combined. Simmer on low for about 15-20 minutes. Serve with sliced green onions on top.

Baked Garlic Brown Sugar Chicken

Despite spending most of Christmas and New Years sick, I still enjoyed the holidays. After all, we were in So Cal. Who can argue with sandy beaches and clear skies? Certainly not me. 

Now that we're back home, I'm trying to get back into the routine of planning meals. I fell off the meal planning train once James was born, but now I'm ready to get back into it. One of my favorite resources for meal ideas is pinterest. Is anyone else obsessed besides me?

Is it totally normal to go pin-crazy, then forget to make/do/recreate most of it? That's me.

In the spirit of not letting any good recipe go to waste, I'm going to actually start making more of the recipes I pin.

This baked garlic brown sugar chicken recipe is all over pinterest. It's super yummy, yet as simple as simple can be. Are you ready? Three ingredients. Seriously. It's kind of a god send for a busy mom or someone who doesn't want to spend hours in the kitchen to make a great meal.

Three ingredients: Chicken, Garlic, Brown Sugar. Yes, please.

To keep it on the healthier side, I use lean chicken breast and didn't add any extra butter or oil. Just mince the garlic, mix with brown sugar and spread over chicken. Bake at 500F for about 20-30 minutes or until chicken reaches an internal temperature of 165F. 

I paired it with some mashed potatoes and roasted asparagus and it was a hit with the family. Will, who usually refuses meat, gobbled this up. I'll be honest, I cleaned my plate too.

Enjoy!

Chobani Giveaway Winner

Congratulations to the Chobani giveaway winner, Kim H! Prepare yourself for some super-delicious (and healthy) yogurt. They're on their way!

The more I thought about it, I realized I use yogurt is a lot of different recipes. Some of my favorites around the web are Homemade Yogurt Pancakes by Epicurious, a yummy Tuna Salad Sandwich via Shutterbean or this genius snack idea (stawberries dipped in yogurt, then frozen).

In other unrelated topics, Christmas is RIGHT round the corner and I'm panicking a little because I still have gifts to buy, crafts to make and other general things I should have taken care of last week.

I'm beginning to realize (i.e. accept) that being organized becomes exponentially more difficult with each child. Oh well, what they cost me in time they make up for in cuteness.

Looking at the bright side, at least we have some things done like a decorated Christmas tree in our living room. 

Aaaaand, that's about it.

This holiday season, I'll be spending time with family and friends, remembering how thankful I am God sent his Son to give us new life. 

 I wish you all a Merry Christmas and Happy New Year! 

 

Blueberry Yogurt Parfait + Chobani Giveaway

 
  It's that time in the afternoon again. 

The time the kids are napping. 

The time I have some free time. 

The time I plan to do chores, but end up sitting down doing nothing. 

Ahhh, nothing feels good.

I like to enjoy doing nothing with a snack, don't you? A cup of coffee doesn't hurt either. Today, I made this yogurt parfait with the good intentions of eating half, then sharing the rest with Will. But it never made it that far. I started eating, and....

....just like that, gone. Good thing there's more yogurt in the fridge.

I like to snack on yogurt because it's packed with healthy goodness like protein, calcium, and bacteria that keep your gut healthy. Plus, most yogurts are fairly low in calories and fat. I buy plain, non-fat/low-fat greek yogurt and sweeten it myself with either jam, honey or splenda. To make this parfait, I added fresh blueberries and granola.

Right now I'm really loving Chobani yogurt because it tastes GREAT and comes in a variety of flavors. This week, I bought plain greek yogurt. Apart from making parfaits, I like to use it in cooking as a sub for mayo and sour cream. It's so naturally rich and creamy, no one knows the difference. Score one for mom!

And good news, the nice folks at Chobani want to send you some....for FREE! And not just any yogurt, their new flavors: peach, blueberry, black cherry, vanilla chocolate chunk, mango, and pineapple. Each yogurt is 16 oz each, so there's plenty to enjoy. I got to try them and they're goooooood. Eaten alone or used in recipes, you'll be a fan. You can enter three ways:

1. Post a comment telling me your favorite way to enjoy yogurt

2. Like me on Facebook

3. Have a smart phone? Follow me on instagram {tiffany_rd}

Enter all three ways, and your name with be entered three times! Just let me know what you did.

Good luck!

Have a Healthy Holiday

Did you indulge a little over Thanksgiving? I would be lying if I said I didn't eat an extra serving of turkey. An extra roll? Perhaps. Pumpkin pie? Absolutely! But thankfully, one meal of semi-indulgence doesn't reverse all my health efforts for the year. Big sigh of relief.

This year, the holidays come during a time when I'm trying to shed the last few baby pounds, so I really don't want to halt - or reverse - my progress. I've jogged a lot of miles and watched my portions too well to let holiday food get the best of me.

To help stay healthy during the holidays, I use a few tricks so my willpower isn't so maxed out. I mean, really. How many times can I say "no" before finally giving in? So I try to maintain a normal healthy lifestyle and save indulgences only for special occasions.

Here's the plan:

1. Make time to sweat once a day.
2. Eat small meals regularly throughout the day.
3. At holiday parties, eat small portions of foods you really like. Don't waste calories on foods you don't love.
4. Eat until you're satisfied, not full.
5. Plan holiday activities that aren't food-centered (make a Christmas wreath, dough art decorations, play games, or take a walk to look at decorated homes).

How are you planning on staying healthy this holiday?

Pumpkin Spice Oatmeal

 Do you love pumpkin pie? Do you love it so much you could to eat it for breakfast? Me too. Truth be told, pumpkin pie is my favorite part of Thanksgiving. That, and the crisp fall weather. Leaves!

I wish I could enjoy pumpkin pie more often, but between the added sugar and buttery pie crust (oh that glorious crust), it all creates a big calorie bomb I try to limit to a few times a year. So sad. 

I decided I must create a version that is a.) guilt-free b.) easy to make and c) preferably healthy. The perfect canvas? Oatmeal. 

Oatmeal is full of vitamins, minerals, fiber and whole grains. And best of all, it's easy to make. To oatmeal, I added pumpkin puree, which also contains loads of good-for-you vitamins (like vitamin A and C) and is low in fat. It's a winning combo, both in the nutrition and taste department.

Making this recipe tells your family you love them. 

Start with your oats.

Will was my little helper (he likes wearing hats).

 

Grab your pumpkin and pumpkin pie spice.

And here we go....

Recipe adapted from Pumpkin Pie Oatmeal

Serves one

Ingredients

• 1/2 cup water
• 1/2 cup milk
• 1/2 cup old-fashioned oats
• 1/4 cup canned pumpkin
• 1/8 teaspoon pumpkin pie spice
• 1-2 packets Splenda
• 1/8 tsp vanilla extract 
• 1 T maple syrup
  

Preparation

In a small saucepan, combine the water, milk, oats, pumpkin and pie spice. Bring to a boil; cook and stir for 5 minutes. Next, remove from heat and add splenda, vanilla and about a tablespoon of maple syrup.

Giveaway Winner + Chicken Pesto & Goat Cheese Pasta

 Hey Friends! Congratulations to Emily, who won the Attune Cereal Giveaway!

 
This week, it's back to work for me. I've enjoyed my time off so much, but am also happy to start back to my very part-time dietitian job (one day per week). Does that even count as a real job? I don't know.

In light of work starting up again, I like to have a few easy weeknight meals that require minimal prep work, but are still tasty and healthy. This one is just that: delicious, healthy and easy to make. First off, it's pasta, so, yeah it's good. Second, there's pesto! I have a love affair with pesto, rivaled only by goat cheese. So why not throw them together? A love pasta, of sorts.

Although both pesto and goat cheese are higher in fat, pesto contains lots of healthy ingredients like basil and heart healthy fats like olive oil and nuts. And because of the rich, creamy texture of goat cheese, you don't have to use as much.

I adapted this recipe from Pesto and Goat Cheese Pasta

Ingredients:

Penne Pasta (whole wheat for added fiber and protein)
Basil Pesto, Prepared
Goat Cheese, Crumbled
Baked Chicken Breast, Diced

Simply throw these together and let the magic begin. I didn't measure exactly since it's kind of up to you how much of each ingredient you want. I just made sure to go easy on the basil pesto and goat cheese, since these ingredients contain the most fat. I added just enough to coat - not saturate - the pasta.

We enjoyed this easy weeknight meal with steamed broccoli. Hope you enjoy!

Post #100 + A Giveaway!

This is officially post number 100 and I'm kind of excited. When I started blogging, I had no idea what would happen. I just wanted a fun way to share nutrition tips and recipes with my friends and family. Now, thanks to you guys I'm getting more readers daily and lots positive feedback. I appreciate every one of your comments, questions and emails and am so grateful for all I'm learning from you.

So, I guess I just want to say THANKS!

To celebrate and to thank YOU for reading, I want to send you a gift: Three boxes of healthy, tasty cereals from a company called Attune Foods. They make all types of nutritious cereals and - bonus - chocolate bars with probiotics. Yes, please. 

You can find their products at most local health food stores and I like them because many of the cereals are 100% whole grain, high in fiber and protein and low in sugar. Basically, they pack a nutritional punch at breakfast, which is an important meal that fuels our bodies for the rest of the day. I don't receive compensation for saying these things, it's just my dietitian opinion.

If you'd like to try some of their yummy cereals and receive a coupon for 2 free probiotic chocolate bars, choose one of the following ways to enter:

1. Post a comment below
2. Like me on Facebook
3. Subscribe to follow my blog

If you do two of these items, your name will be entered twice. If you go big and enter all three ways, your name will be entered three times. A winner will be chosen at random a week from today.

Good luck and healthy eating!

 

Almond Butter with Sea Salt and Agave

Who doesn't love a good almond butter? Okay, maybe if you have a nut allergy, you're not a fan. But otherwise, I think it's one of the yummiest, most versatile foods around. Almond butter also scores high in the nutrition department because it's a good source of protein and fiber, even calcium and iron.

One of my good friends is absolutely, completely and utterly addicted to almond butter from Trader Joe's. She stocks up so that she never runs out. This said friend is also a self-proclaimed non-cook. Case in point: she made a smoothie a few weeks ago and posted a picture on instagram to show how far she's come in the cooking world. But - good news friend - if you can blend, you can make almond butter! So, when I came across this delicious, easy-as-pie almond butter recipe, I knew I had to make it, not just for my one friend, but for all my friends (that's you)!

So, here we go. Prepare yourself for the most simple, tasty recipe your food processor has ever seen.

Start with your ingredients. Are you ready? There are three. Seriously.

Grab 2 cups of almonds, 1 teaspoon of sea salt and 2 tablespoons of agave nectar (it's like honey, but with a thinner consistency). If you don't have agave, honey totally works too.

Next, load the almonds and salt into a good food processor and blend (or pulse...whatever). After a few minutes, add the agave.

Keep blending for about 10-15 minutes. The nuts will start to ball up right before they get creamy. Just be patient, it'll happen. I like mine with a tiny bit of crunch, so I blended for about ten minutes. 

Aaaaaand....done!

I enjoyed my tasty salty/sweet/nutty creation with some sliced apples for a snack. Store it in an airtight container in your fridge.

The fun thing about making your own nut butter is all the easy variations you can try. Next time around, I might go for some vanilla, cinnamon or cocoa action.

Have you ever made your own nut butter?

Warning: This Post is Not Gluten-Free

You may have noticed a little trend these days: gluten-free foods. Lately, it seems like more and more food products are labelled "gluten-free". Do these labels look familiar?

Garbanzo beans don't naturally contain gluten.

This is a bag of coffee I recently purchased. Last time I checked, coffee beans don't contain gluten either. Granted, the gluten-free label may be on food products with additives that contain gluten or those that have been processed on equipment that may have been exposed to gluten. But I wonder if companies are placing these gluten-free labels on products in attempts to increase sales from consumers who believe gluten-free diets to be healthier? It sure seems like it.  

The truth is that while gluten-free diets have gained popularity in recent years, they are only medically necessary for those who have Celiac Disease or gluten sensitivity. But in other cases, simply restricting gluten in your diet is not likely to yield health benefits. 

A true "gluten-free" diet is very restrictive and omits things like wheat and other wheat products, barley, rye and triticale (a cross between wheat and rye). Wheat in particular is in so many food items that maintaining a strict gluten-free diet can be very challenging. Gluten is even found in some medications!

 I've read and heard claims that gluten-free diets can aid in weight loss but this just isn't true. Sure, someone who follows a gluten-free diet may lose weight, but it's likely because they're eating fewer calories from all the dietary restrictions than purely from avoiding gluten. 

So, that's the scoop on gluten-free diets. I'm not sure how much extra revenue food companies have earned from gluten-free adds, but it would be nice to see gluten-free labels geared towards supporting those who really need them rather than the latest fad diet.

Black Bean Turkey Burgers

This week is one of those weeks. The kind where your to-do list is reeeeally long and your motivation to do anything on that list is low. Have you been there? Maybe it's the cold-bug we're passing around in our family? I dunno.

To give myself a break, I tried to stick to really easy meals this week. You know how it goes with easy meals....sometimes they're not as good as you want. But thankfully, I landed on a turkey and black bean burger recipe that was super-easy, yummy, and healthy! Triple score. 

It even passed the husband test, which when it comes to healthy stuff is quite high in my opinion. It also passed the dietitian test because of all the healthy ingredients: lean ground turkey and black beans are great sources of protein and iron plus the beans add fiber. Paired with a whole wheat bun and a salad, it was a nice end to a long day. Definitely making them again soon!

*Cook turkey burgers until internal temp reaches 165 degrees F.

Black Bean Turkey Burgers 
Adapted from Turkey Bean Burgers

Ingredients

• 1 can black beans, rinsed and drained
• 1 egg 
• 1 tsp chili powder
• 1/2 teaspoon onion powder
• salt and pepper to taste
• 1 lb lean ground turkey
• 100% whole wheat burger buns
• sliced tomato and onions and lettuce leaves for topping

Preparation

In a small bowl, add the egg, chili powder, onion powder, pepper and salt. Combine turkey with mixture and mix well. Shape into patties. Spray skillet with cooking spray and cook burgers over medium heat for 4-5 minutes on each side or until a meat thermometer reads 165° and juices run clear. If desired, top with a slice of meunster cheese, tomato, lettuce and onions.

A Healthy Perspective on Weight Loss

 

 

Maybe it's just me, but it seems like everywhere I look in health-related magazines and books, weight loss is the theme. Since recently having my second son, losing weight has definitely been on my mind; how much to lose, when to start, what plan to follow, etc? 

Unfortunately, much of the popular press is no help. There seems to be no consistency in what nutrition plan or "diet" works for the long term. Between cleanses, fasts, very low calorie diets, gluten-free, vegan, paleo, etc, it can be very confusing. Naturally, this hodgepodge of diet advice is usually accompanied by images of underweight models and other body types that aren't realistic - or healthy - for most people. Frustrating, right?

Is this what every woman's supposed to look like?? 

I don't think so.

The reality is that we all come in different shapes and sizes and health cannot be defined exclusively by numbers on a scale. Striving for a "perfect" weight can not only lead to disordered eating, but it can take the focus away from the real purpose of being healthy - to enjoy your life!

According to an article from the Academy of Nutrition and Dietetics, there is no "ideal body weight". Living a healthy life can be achieved by following a few simple principles:

1. Eat a healthy, balanced diet
2. Get regular physical activity
3. Look at your health habits and find ways to change those that are unhealthy
4. Make time for regular physical check-ups
5. Have your blood pressure, cholesterol, blood sugar and triglycerides checked regularly

Interestingly, following these principles often leads to achieving and maintaining a healthy weight, that is, a weight that allows you to enjoy life and be active. I keep all this in mind as I embark on post-baby weight loss round two! My goal is not to get wrapped up in the numbers-game, but to eat well, exercise regularly and enjoy my life. Here I go...

Balsamic Marinara Sauce and Life with Two Kids

 

If your garden is like my garden, you have a ton of tomatoes. Our tomato harvest came just in time for the delivery of our second son, James. In the midst of cuddling and loving on my new little guy, I realized my tomatoes were desperate to be picked and eaten.

 

 

With family in town to greet James and help out, I had a few extra hands to help me make marinara sauce with the tomatoes from the garden. Boy, did it turn out good. Plus, you can basically throw all the ingredients into a pot and let them simmer away. I got the recipe from one of my favorite cooking blogs, Budget Bytes. I love it because all of the recipes are affordable to make and delicious. Score! So, here we go.

 

 

Credits to mother-in-law, Bev for helping me out with the prep-work.

 

I followed the basic recipe, but also added zucchini, ground cooked turkey and fresh tomatoes instead of canned. And for time sake, I didn't peel the tomatoes beforehand. I just cut em up and threw em in the pot. Easy. The recipe is for a slow-cooker, but since I was home and tending to the kids anyway, I just simmered it on the stove for about 2 hours and it turned out fabulous.

 

We started by shredding the zucchini.

 

Chop chop the tomatoes.

 

In with the basil.

 

Balsamic Marinara Sauce

Ingredients:

• 1 Tbsp Olive Oil
• 28 oz Chopped Tomatoes
• 1 Can Tomato Paste
• 1 Med Yellow Onion, Chopped
• 1/2 Tbsp Minced Garlic
• 2 Bay Leaves
• 2 Tbsp Fresh Basil
• 1/2 Tbsp Dried Oregano
• 1 Tbsp Brown Sugar
• 1 Tbsp Balsamic Vinegar
• Salt and Pepper to taste
• 1 lb Extra Lean Ground Turkey

Preparation:

 

Chop onions and mince garlic. Add olive oil to simmer pot on medium heat. Sweat the onions and garlic a bit, then add tomatoes. Stir to combine, then add spices. Mix well, cover and set to low heat so that the mixture simmers. Cook for approximately 1-2 hours, or until desired consistency is reached. In a separate pan, cook ground turkey until done and add to sauce.

 

 

This was a great meal to enjoy with family. With two kids, I now appreciate more than ever healthy food that is easily prepared. My family enjoyed the taste and I felt good knowing that my ingredients were fresh and nutritous. That said, not everyone has a garden, so it's nice to know that even conventional produce at the grocery store offers health benefits. Simply feeding your family more fruits and vegetables is a great way to improve overall health.