Food, Infographic, Mindful Eating, Nutrition, Recipe

Happy World Pistachio Day!!!

Happy World Pistachio Day! Luv-lies

  Here’s a few Fun Facts about the pistachio nut:

~  Native to Central Asia & Middle East, they made there debut in the United States in 1880

~  it is related to the Cashew Nut

~  it is a desert plant

~  In 2013, the City Council of Avenal, California, proclaimed the city to be the Pistachio Capital of the World

~  The FDA says that they help to lower heart disease

~  Americans consume about 45,000 tons of pistachio a year

~  Here’s the ‘FAT’ breakdown:

roughly 14% saturated fat, 54% monounsaturated fat

and 32% polyunsaturated fat. A 1-cup serving of pistachio seeds contains 6.143 g

They are antioxidant rich and high in fiber, copper, manganese, and vitamin B6.

{source}

WPDLogo_2 Pistachios-Infographic

Need more reasons to consume this delicious excuse to eat salt?

pistachio2

 The World’s view of the Pistachio Nut

IntlPistachioMap

Here’s some Fun, Fast Pistachio Recipes

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How will you celebrate World Pistachio Day?

Do Tell …

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Challenges, Food, Goals, Inspiration, Keep Callm, Mindful Eating, My Weight Loss, Nutrition, Strategy, The Weight-ing Game, Weight Watchers ... The Way I See It

‘ You Gotta Eat. Right?’

 

I absolutely LOVE! LOVE! LOVEWeight Watchers’  new Big Game Commercial.
It’s fast. It’s visual. It’s provocative. It’s confrontational.
It’s All of the reasons that,  ‘those who love us’,  use to convince us to abandon what we know works.

If you’ve missed it or saw it but it blew by too quickly, here it is- The Uncut version:

I’m glad that they posted it on their Youtube Page.

That way I can watch it again and again and again, so that I can become immune to all of the reasons to sabotage this good thing….

… You Are in Control. Right?

Do Tell…

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Challenges, Goals, Mindful Eating, My Weight Loss, Nutrition, Strategy, The Weight-ing Game

My Weight Watchers. My Weigh….. I’m On Vacation! : How Do I Stay on Track?

Hello Luv-lies,

It’s vacation season and with all of the things that you have to do before you take that much needed ‘fun in the sun’ hiatus, the last thing on your mind is planning meals that won’t make you feel guilty when your vacay is over.  One thing for sure is healthy food choices don’t have to go by the wayside.

So how DO you stay on plan and still eat well while you’re on  vacation?  Here’s a couple of travel tips for healthy and mindful eating while you’re spending your time poolside.

~ 1 ~

  Ask for Options.

*Because you always have options*

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Many hotels and restaurants, aside from their standard menus,   often have a  ‘heart healthy’ menu. And these days,  heart healthy doesn’t have to mean lettuce and carrots!   Feel free to ask that your meals be prepared salt-free.

Substitute extra virgin olive oil or sesame seed oil for butter or margarine.  Have your salad dressing on the side (you already know that trick).  If all else fails, create your own meals by ordering from the ala carte menu (this may be a little more costly than the ‘bundle pack’ meals from the main menu. But …The portion size keep me on track. No-brainer. Right? )

~ 2 ~

Snack Smart.

*Snacking is good. Look at snacks as mini meals that hold you over until the next feast.

 http://www.HealthyVending.com

In an ideal world ( and when we’re not on vacay) we would travel with pre-planned,  snacks that help us stay on plan. But on vacation?   I think not!   So.  When scavenging for nutritious snacks that won’t interfere with the fit of that swimsuit that cost you one whole paycheck, try to avoid high- caloric snacks (like candy and cookies).

My strategy.

I pick snacks that tend to be either fruits, veggies and/or a combo of one of those … with … some type of dairy ( I’m loving Yoplait brand right now.. 2 Points Plus Value for one serving). Throw in raspberries, blueberries and strawberries. I’m good! Need more sustenance?  Add a protein (walnuts are one of my favs).  Snack attack under control! Check!

Now this next tip I struggle with everyday. Not just on vacay. Right now, adding fruit keeps it enticing.

~ 3 ~ 

Drink!

Water! … Loads!

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I’ll drink plain ol’ tap water. Sure. Given a choice; however…. I opt for it, either,  bottled or  filtered.  But not sparkling.  Not much of a fan of sparkling water. Can’t get used to the bubbles. But, if that’s your thing- go for it! Get your aqua in the way that works for you.

I’ve made it a habit to keep a bottle or glass on hand at all times. And to motivate me to get it in? There’s an App for that! And I do Luv a great App!

Keeping yourself ‘watered down’ all day had its bennies. It wards off overeating, flushes out excess salt in your system (and you know, the salt always show up on the scale), and can I tell you that your skin is going to loooove you!!!

Okay. Recap.

Ask for options. You always have them. Being on vacay doesn’t mean making lazy snack choices. There are tons of good stuff out there. Eat it! Drink up! Water. That is. Here’s a game that might help get the aqua in – ‘Two For’ it! For every non-water drink that you down, drink twice as much water.  !BAM!

That brings me to the last tip

~ 4 ~

 Keep It Simple

* K.I.S.  {… you decide what the last ‘S’ stands for}

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Simply put….

If your meal arrives in today’s super-size portions, don’t panic. *Don’t eat it all, either! * Half the portion – put it in a ‘to-go’ bag (that’s a meal for later on.  And … money saved on meals equals more money for shopping!  Now, that I like!).

Don’t want to be bothered with keeping up with a to-go bag, after dinner? Ask your server for the lunch portion of your entrée selection. Lunch portions are almost always less than dinner size.

How’s that for simple?

So Luv-lies, you don’t have to throw your healthy eating habits out the window just because you’re on vacation. You’ve planned your vacay, now plan to stay on track.
What’s your plan?
… Do tell …

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#Yumlicious!, Farmer's Market, Food, Garden, Mindful Eating, Nutrition

Making your Produce Safe… Tips

Happy Thursday, Luv-lies,

I think that we’ve seen the end of below 32 degree days ( and even colder nights) for a few months.  Yeeeeeah!!!  *Clapping hands*

As a matter of fact, over the last few weeks, I’ve seen the early signs of Spring…. tulips, daffodils, and the re-opening of Farmer’s Markets.  I can hardly stand the wait to get my hands on the fresh fruits & veggies from my local Farmer’s Market.  I’m looking forward to taking it all in…. the hustle of other eager market goers, the crisp new air of a changing season, supporting the local farming community, meeting up with neighbors, and of course, ALL of the fresh sights & smells and of this seasons wonderful produce.

It’s all quite cathartic… I think….

 

fruitatpikesmarket1

All of this goodness has a much more serious side.   These jewels of the earth, if not handled properly, carry some risks.

So here are a few tips that will help to keep you healthy while you enjoy nature’s yumlicious  goodies !

Enjoy!!!

Five general produce safety rules

  1. Start with a clean kitchen, including cutting surfaces, colander, knives and sink.
  2. Wash your hands well before, during & between handling produce.
  3. Rinse produce under cold running tap water. In some cases, you’ll want to use a brush for extra cleaning (i.e. potatoes, mushrooms, yams, etc).
  4. Blot dry with a paper towel or clean cloth to further reduce any ‘bugs’ that may be left after the first rinse.
  5. Wash fruits and vegetables right before you plan to eat them. Washing and then storing them can promote mold and bacterial growth…. and who needs that?!

 

Nine more produce safety tips

  • Scrub firmer produce like potatoes, carrots, and cucumbers with a vegetable brush under running water to get at pathogens that may be in grooves or sticking to any waxy coating. For softer produce, like tomatoes, peppers, and peaches, rub them gently with your hands under running water. It’s often recommended that mushrooms be simply wiped with a wet paper towel or soft mushroom brush—but if needed, rinsing or spraying them with water, briefly and gently, is okay, too.
  • With melons, wash the rind well before cutting to prevent any bacteria on the surface from being transferred to the inside by the knife blade.
  • Yes, do wash your bananas—at least if you are going to handle the flesh. They could have bacteria on the peel. The same goes for oranges, lemons, avocados, mangoes and other fruits with skins or rinds that you peel with your hands or cut with a knife.
  • Discard the outer leaves of lettuce. Rinse even the tightly packed leaves in the interior, individually when possible. You can use a salad spinner to dry them. One way to clean loose gritty greens, like spinach, is to immerse them in a large pot of cool water and allow a minute or two for debris to sink to the bottom; then lift out the leaves, rinse them in a colander, and spin dry.
  • To clean berries, first pull off any leafy stems where bacteria may be lurking. Place in a colander and rinse or spray with water, shaking them gently. Blot dry gently. Some salad spinners come with special inserts to dry berries (and herbs).
  • To wash herbs, dip and swish them in a bowl of water.
  • Don’t use soap and detergents. They can leave residues that affect the taste and may not be safe to ingest. Special produce washes are expensive and not proven to be more effective than washing with water.
  • Be aware of bruises. Bruised areas on produce may harbor bacteria. If there’s a small bruise, cut away a large section around it before washing. If there is significant bruising, especially on small fruits and vegetables like berries and grapes, toss them altogether.
  • Wash organic fruits and vegetables as you wash conventionally grown produce. The same is true of locally grown produce and even produce from your own garden.

 

I hope that this info is helpful….

Do Tell….

 

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#Yumlicious!, Food, Mindful Eating, Nutrition

I’ve Got Lunch All Wrapped Up

Hey Good People,

Just got in from veeeery relaxing and cleansing body flow yoga class.  Even though this is the fourth weekend doing the routine, I never grow weary of discovering the limits that I can comfortably push my body.   After a great workout, I made this great dish to refuel myself :

veggie wrap

Basically, I threw avocados, tomatoes, shredded carrots & beets, lettuce, an assortment of mushrooms, onions, green/red/orange peppers.  Added a smidgen of cheese – goat & parmesan.  Sprinkled in a pinch of ground pepper & a dollop of white balsamic vinegar.  Stuffed all of this deliciousness into a large Veggie Wrap.  Popped it into the microwave (just enough to melt the cheese and warm the veggies).   Added a side dish of Jicama.  And Voila’!!!!  I’ve got lunch!

Can I tell you that it smells as good as it looks!   #Yumlicious!

What’s for lunch?

do tell ……

 

 

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Clean Eating, Food, Mindful Eating, Nutrition, Recipe

[Recipe]: Feta & Veggie Frittatas

Hello Luv-lies,

Just a quick post this afternoon.  I posted this picture, on my Facebook Page,  of a very easy and super delicious,  Feta & Veggie Frittata breakfast. After a super intense work out this morning, I couldn’t wait to dig into this!

veggie frittatas

 One of (the many) reasons that I luv! luv! luv! Frittatas is that you can kinda dump all kinds of veggies right into the egg white base.  I luv to mix in tons of veggies!  I try to include veggies that have vibrant colors (like peppers, spinach, scallions).  The colors add a little ‘eye-candy’ kind of appeal to the look.  And the extra nutrition isn’t all that bad either.   I also play around with different herbs and spices (I’m veeeerry light-handed on the salt, though).  The aromatic scent of the combo of fresh veggies, cheese & spices in mouth watering!   This meal is one of my many ‘go to’ meals that is pleasing on the eye, delish on the palate, and sparing on my time.  All great reasons to put this in your recipe rotation!

My decision to write this post came at the request of TaVona Boggs  {click the link the follow TaVona’s Fitness Journey on Facebook} – a woman who I have the pleasure of sharing membership in the – Femme Fitale™ Fit Club.   Actually, she only requested the recipe.  I thought, ‘this might make a great post’.  So, at Your Request TaVona, below is the recipe {Thanks so much for your interest and feedback.  This is one of the beauties of social media – the ability to share good stuff with incredible like-minded people!}

cookbook

RECIPE

INGREDIENTS:

4 Sprays cooking spray

6 large eggs   *I leave out the yolks.  Purely your option*

4 large eggs whites

1 Tbsp water

1/4 tsp table salt *optional.  This is where I substitute herbs*

1/4 tsp freshly ground black pepper  *I also use red pepper as well*

2 cups fresh baby leaf spinach – coarsely chopped  *add loads more veggies if you wish*

1 cup artichoke heart   *as an option you can use frozen or canned artichoke hearts* – cut in chunks

 1 cup crumbled feta cheese  *sub you fav!*

 1/2 cup chopped roasted fresh red peppers

1/2 cup sliced uncooked scallions

 1/4 cup low-fat cream cheese (room temperature)

PREP::

Preheat oven to 350 degrees.  Coat two 8-cup muffin pans with cooking spray

In a medium bowl – beat eggs, egg whites, water, salt/herbs and pepper until well blended

Stir in spinach, artichoke hearts, feta, roasted peppers, scallions, and cream cheese; mix well

Spoon approx. 1/4 cup egg mixture into each prepared muffin cup.  Bake until just set, about 18-22 minutes.  Cool in pans on a wire rack for at least 5 minutes.  Loosen edges of frittatas with a rubber spatula, sliding spatula underneath frittatas to loosen bottoms and lift them out of pan.  Serve warm.

ENJOY!!!

Do you like this recipe?

Do tell….  and do send all of your friends to take a gander.

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Fitness, Goals, I am Woman....Roar!, Inspiration, Mindful Eating, Nutrition, Workout

Party In Pink Zumbathon… For Breast Cancer… Starts in 2 Hours!!!

It’s October and that means loads of Pink and lots of opportunities to raise funds and awareness for Breast Cancer!
I’m excited this morning!

I’ve been awake for the last two hours reading myself for
#PartyInPink Zumbathon.

It’s going to be a wonderful workout for a wonderful cause. It’s October and that means loads of Pink and lots of opportunities to raise funds and awareness for Breast Cancer!

I’ve started out  with this wonderful breakfast!  First time sautéing the apples in raspberry and chocolate vinegar…. they smell wonderful.  We’ll see how they taste 🙂

 

I Tweeted this deliciousness before devouring it!!!!

…..  they smell wonderful….. We’ll see how they taste 🙂

Of course you have to have Gear!

I’m on my way!!!

You know that there’s a post to come….

Are you doing something for Breast Cancer Awareness?

Do Tell…..

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