All posts by M. Terry

Fun and Fit Halloween Treats

Apple Bites – made with apples and slivered almonds

Owl Sandwich – made with whole wheat bread, peanut butter and cheese

Pumpkin Cheeseball – Use 2% and reduced-fat cheese to lighten this fun, fall centerpiece

Dirt -My version is made with organic yogurt, Whole Foods chocolate cream cookies, and orgainc gummies.

Spider Web Pizza – Use a whole wheat crust and replace the suggested alfredo with some seasoned ricotta (salt, pepper, and garlic), place ricotta in a ziploc, snip of a corner, and pipe onto pizza

Pumpkin English Muffin – made with leftover cheeseball mixture, whole grain english muffin (or bagel or rice cake), and raisins or black olives

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by M. Terry on October 26, 2011  •  Permalink
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Posted by M. Terry on October 26, 2011

https://wholetothecore.com/2011/10/26/fun-and-fit-halloween-treats/

The Kreator Burger – Beef on a Budget

Watching pennies is a must for most families I know. I love this burger recipe because it is both a delicious sandwich and a money-saver. The mushrooms keep  the burgers and your wallet “beefy”.  This is an excellent opportunity to use the more expensive grass-fed beef without going over your grocery budget.

Kreator Burger,

Clean Eating Magazine, Aug/Sept 2011

  • 8 oz mushrooms, coarsely chopped
  • ½ medium onion, coarsely chopped
  • 1 garlic clove, minced
  • 2 Tablespoons ground chia seeds or 4 teaspoons ground flaxseeds
  • 1 Tablespoon chopped fresh thyme
  • 1 teaspoon dry mustard
  • ¼ teaspoon sea salt
  • ¼ black pepper
  • 1 lb lean ground beef

In a food processor, pulse mushrooms, onion, and garlic until finely chopped. Transfer to a large bowl and add chia/flaxseeds, thyme, mustard, salt, pepper, and beef; mix until combined. Shape into 4, ½” thick patties. Transfer patties to a baking tray misted with oil. Cover and chill for at least 1 hour.

Grill burgers over medium-high heat, turning just once, for a total of about 10 minutes for medium-well. Serve on a bed of greens or on a whole grain bun.

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by M. Terry on October 25, 2011  •  Permalink
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Posted by M. Terry on October 25, 2011

https://wholetothecore.com/2011/10/25/the-kreator-burger-beef-on-a-budget/

171 Calories Zapped in 20 Minutes

My SIL and I had to change our normally scheduled long run to yesterday afternoon (glad that’s over!) which means today is my cross-training day. Circuit training is almost always my top choice for these non-running days.

I am a huge proponent of circuit training. The combination of muscle building and cardio allows a person with a busy schedule to fit in all the right moves to maximize calorie burn. This 20 minute workout from Fitness Magazine requires only a set of dumbbells. The designer of this workout, Michele Olsen, PhD from Auburn University says this:

“Not only will you burn close to double the calories — 171 versus 96 — in less time,” says Olson, “but you’ll also firm everything from shoulders to calves, so you can check off your sculpting session, too.”

This workout also has video clips to show you a complete set of each move so you can be sure you are completing each exercise correctly.

You know you can find 20 minutes either today or tomorrow to give this a try. It’s a great way to get started on a workout program, or a 20 minute fix for blasting away these 150 calorie Halloween candy treats (and then you find that you ask yourself, “Are these treats really worth an intense 20 minute workout?”):

  • 3 York Peppermint Patties- 150 calories, 3 grams fat
  • 6 Dum-Dum Pops- 150 calories, 0 grams fat
  • 3 treat size boxes of Nerds- 150 calories, 0 grams of fat
  • 6 rolls of Smarties- 150 calories, 0 grams of fat
  • 6, 3 Musketeers- 146 calories, 4 grams of fat
  • 2 fun size packs of milk chocolate M&M’s- 147 calories, 7 grams of fat
  • 3 mini Twix- 150 calories, 8 grams of fat
  • 7 Hershey Kisses- 156 calories, 9 grams of fat
  • 5 snack size Twizzlers strawberry twists- 150 calories, 1 gram of fat

From Shape Magazine, October issue

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by M. Terry on October 24, 2011  •  Permalink
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Posted by M. Terry on October 24, 2011

https://wholetothecore.com/2011/10/24/171-calories-zapped-in-20-minutes/

Super Friday Deals for Food and Fitness!

One of our favorite foods here at the Terry household, Peeled Snacks, is offering another great deal on Savemore. Today’s  deal is a $13.00 for $30.00 Worth of Organic Peeled Snacks OR $19.00 for $49.00 Worth of Organic Peeled Snacks from PeeledSnacks.com! For first-time subscribers, you will receive a FREE  $10.00 credit when you sign up. So, you can buy $30.00 worth of fruit snacks for $3.00 OR $49.00 worth of fruit snacks for $9.00! (Shipping-$7- is not included.)

Great Motivators:

Also, you can grab a 1 yr subscription to Oxygen Magazine today for $4.58 when you use the coupon code PXSS1023.

OR, you can get Fitness Magazine for just $3.76 for 1 year with coupon code WKLYSPEC.

Be sure to click the FB ‘like’ button on the right to receive new posts on your wall.

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by M. Terry on October 21, 2011  •  Permalink
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Posted by M. Terry on October 21, 2011

https://wholetothecore.com/2011/10/21/super-friday-deals-for-food-and-fitness/

‘Eating Clean on the Cheap’ #2! – Greek Nachos

If the Oktoberfest feast was a bit too involved for you this week, here is another clean meal that you can throw together quickly – my Greek Nachos.

So before you head to Publix, write these sale items on your list to make this fun and filling finger food:

  • spinach
  • tomatoes
  • Stacy’s pita chips
  • Publix hummus
  • Jennie-O ground turkey
  • Voskos plain Greek yogurt (for the tzatziki sauce)

What a week! Two clean meals on the cheap- gotta love it!

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by M. Terry on October 20, 2011  •  Permalink
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Posted by M. Terry on October 20, 2011

https://wholetothecore.com/2011/10/20/eating-clean-on-the-cheap-2-greek-nachos/

Eating For Fuel and Satisfaction

Food’s primary purpose is to fuel the body. It has taken me YEARS to retrain my brain to think of it in this way. It used to be just an indulgence for me, and I would look forward to treating my taste buds rather than treating my body. Now my body is being super-charged AND I savor and enjoy every bite! Here are some tips for helping you keep your eating and body-fueling heading down the nutritious path:

  1. Use a smaller plate. I typically use a salad plate for my protein and carb portions and then use a salad bowl for my veggies.
  2. Use a big fork. According to a University of Utah in Salt Lake City study, taking bigger bites by using a large fork creates the perception of making a large dent in your meal and thus causes you to stop eating sooner. They estimate that this reduces food intake by 10-12%.
  3. Eat mini meals. Eating 6 or so mini meals throughout the day keeps you from overeating by curbing your hunger. When you skip a meal or eat inadequately, you approach your next meal with a growling tummy, and you are very likely to eat quickly and eat too much.
  4. Plan your eating. Always have healthy snacks on hand to help keep hunger pangs at bay. Plan on having snacks (trail mix, melt-free granola/snack bars, nuts) in your car, at the office, in your purse, or wherever they are needed so you are not tempted to grab fast food, visit the vending machine, or stop by 7 Eleven. My meal planning also includes cooking enough so I have leftovers for the next day or so. Check out my “In a Flash” breakfast ideas for mini-meals that are freezable or quickly assembled and are great any time of the day. Also, there are now many all-natural freezer selections that are handy on those super-busy days.
  5.  Do NOT give into “deals”. Just because something is advertised (i.e. A Quarter Pounder for just  $1 with any value meal purchase), you have a coupon, or it is on sale, do NOT buy it if you normally would not include it in your diet. A deal is not a deal if you don’t need it! (I tell that to my husband when he goes to buy another pair of Nikes or another t-shirt. Who needs 75 tees?!)

Just as you have your work day planned so you can have the most productive day possible, your meals and eating should be planned so you can have a purposely well-fueled body.

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by M. Terry on October 17, 2011  •  Permalink
Posted in Motivation, Nutrition
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Posted by M. Terry on October 17, 2011

https://wholetothecore.com/2011/10/17/eating-for-fuel-and-satisfaction/

My Cross Training Day? Community Garage Saling!

Fall is the best time of the year to have garage sales, and it is certainly prime time for community sales. These are excellent opportunities to get the family out and enjoy the weather. Saturdays are my cross training days so today I hit 3 neighborhood community sales. I probably ended up walking 2 miles or so. It’s a great way to mix things up after a week loaded with miles of running.

So what do I love about these sales?

  • Family time
  • Bargain Deals
  • Physical activity

So grab your spouse, friend, or kids, strap on a pedometer, place a wad of one dollar bills in your pocket, and hit your local community sale next weekend!

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by M. Terry on October 15, 2011  •  Permalink
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Posted by M. Terry on October 15, 2011

https://wholetothecore.com/2011/10/15/my-cross-training-day-community-garage-saling/

Next Week’s Snacks Today

The girls and I just made our energy bars that we love! They can each have one for a snack today, and then the rest will be wrapped individually and frozen for next week’s school snacks. Today I replaced the sunflower seeds and almonds with some omega-rich walnuts. The best part of this recipe? Put it all in the food processor and pour into the pan to bake- very little clean-up! Yahoooooo!

20111014-132525.jpg

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by M. Terry on October 14, 2011  •  Permalink
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Posted by M. Terry on October 14, 2011

https://wholetothecore.com/2011/10/14/next-weeks-snacks-today/

Natural Health Magazine – $2.99 for a year!

Through Thursday at midnight, you can get a subscription to Natural Health Magazine for just $2.99 on Discount Mags! Use coupon code ORGANICDEALS to get the deal. You can get up to a 3 year subscription using this code ($8.97).

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by M. Terry on October 12, 2011  •  Permalink
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Posted by M. Terry on October 12, 2011

https://wholetothecore.com/2011/10/12/natural-health-magazine-2-99-for-a-year/

‘Eating Clean on the Cheap’ – Black and Orange Chili

Chili is one of my favorite meals. Unfortunately, my family doesn’t care for it so much. So when I had some lean ground beef leftover from nachos, I made a small pot of this chili, ate some for my lunch, and then froze individual servings for when I am in need of a quick meal. And since I used orange peppers and black beans, this “black and orange”  chili is a great dish to serve for a Halloween dinner.

Black and Orange Chili

  • 1 lb lean ground beef*, browned
  • 2 sweet orange peppers*, chopped
  • 1/2 medium onion*, diced
  • 2-3 garlic cloves, minced
  • 1 tablespoon oil
  • 1 1/2 cups black beans (one can), rinsed
  • 1/2 cup beef broth
  • 2 teaspoons cumin
  • 1-2 teaspoon hot sauce
  • Salt and pepper to taste
  • 1/2 cup fresh cilantro, chopped
  • 1 lime, juiced
  • 1 cup plain Voskos greek yogurt*

Heat oil over medium heat. Saute onion and garlic for 3-4 minutes. Add peppers and cook another 7-8 minutes. Add black beans, ground beef, salt and pepper, and cumin. Stir and allow to heat through for 3-4 minutes. Add broth, hot sauce, and cilantro. Turn heat down to low and allow to simmer for 30 minutes or up to two hours.

Mix lime juice and yogurt together. Spoon chili into bowl and top with the yogurt, and any additional cilantro, black beans, or peppers.

*On sale this week (10/13-19) at Publix

20111012-175740.jpg

3 Comments
by M. Terry on October 12, 2011  •  Permalink
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Posted by M. Terry on October 12, 2011

https://wholetothecore.com/2011/10/12/eating-clean-on-the-cheap-black-and-orange-chili/

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