Traveling? Looking for a healthy spot to dine? Check out this site- Eat Well Guide. Just plug in your location, and find a list of restaurants, farmer’s markets, co-ops, and more. A great tool to use to explore your local area tool!
All posts in category Nutrition
“Dining Out While Traveling” Guide
Posted by M. Terry on July 18, 2011
https://wholetothecore.com/2011/07/18/dining-out-guide/
Summer, Summer, Summertime!
I love summer because I enjoy being able to take the extra time to do special things with the kids. Yesterday, after returning from grocery shopping, we made kabobs for lunch. For some reason, sliding food onto little sticks is very appealing to them! I gave them grilled chicken chunks, 2% American cheese, whole wheat shell pasta, mangoes, and cherry tomatoes, and they stacked their skewers with all these yummy foods!
Later, when Joel was napping, the girls joined in as I did one of the segments on Denise Austin’s Pilates DVD. This particular segment involves some ballet moves so they were definitely into it!
Then, once Scott got home from work, we went for a swim in our friends’ pool and finished off the evening with grilled Asian pork chops (will post tomorrow), spring rolls, broccoli and red pepper stir fry, and more mango (thanks Laura!!). Needless to say, bedtime was a cinch!
Posted by M. Terry on July 7, 2011
https://wholetothecore.com/2011/07/07/summer-summer-summertime/
July 4th Healthy Grilling Tips and Recipes
Need some grilling tips for your 4th of July cookout? Check out this video from Fox News.
Here are some great, healthy recipes too! Artichoke dip, green onion sour cream, vegetable pasta salad, and rosemary balsamic dressing- yummy!
Posted by M. Terry on July 2, 2011
https://wholetothecore.com/2011/07/02/july-4th-healthy-grilling-tips-and-recipes/
Cooking 101 with FBI Kids
Last night, I had the pleasure of cooking with a group of children at church. (FYI- FBI stands for 1st Baptist Indialantic) Each week this summer, we are incorporating some fun activities to go along with the Bible lessons. I was excited to volunteer to do a cooking night! We talked about Daniel and his decision to not partake of the king’s food and wine. We focused on his wisdom and obedience in making this choice and how God rewarded him.
To go along with our lesson about Daniel, we did a “Create Your Own Pasta” night. I had two different types of pasta- quinoa spaghetti and whole wheat shells. We made pesto and I also brought some tomato sauce. They chose which pasta they wanted, placed it in a zip-top bag, and then poured their choice of sauce into the bag. Next, they had the choice to add chicken, black olives, diced tomatoes, and/or mozzarella cheese chunks. Once they shook it to coat everything, they poured it in a bowl and enjoyed! When you give children the opportunity to be involved in the decision-making and the preparation process, you will find they are willing to try new things.
Emily enjoying her pasta creation!
We finished the evening by making fresh fruit skewers with chocolate. Once again, they were able to choose which fruits to slide onto their skewer (I had pineapple, banana, strawberries, and grapes), and then my mother-in-law helped them drizzle the chocolate over the fruit. To make the chocolate, I placed semisweet chocolate chips in a zip-top bag, placed it in a pitcher of very warm water, and squeezed the chips every few minutes until they were melted. Snip just a small hole at the bottom corner of the bag, and you have an instant “drizzler”!
We had a great night of learning about a dedicated man of God and designing our own pasta and fruit skewers!
Anna awaiting chocolate!
Fruit skewering
Posted by M. Terry on June 30, 2011
https://wholetothecore.com/2011/06/30/cooking-101-with-fbi-kids/
Homemade Sweet Hummus for Sale!
Coconut Lime Hummus
Coconut Lime Hummus with Cucumber Slices ~ Or try it with graham crackers for a Key Lime pie-like treat!
As a wife and mom, I strive to feed my family healthy and nutritious foods so we can work and play to the best of our abilities. As I was feeding apple slices and peanut butter to my kids one summer afternoon, the wheels in my head started turning, and I decided to try making a sweet hummus and came up with a yummy creation- Cinnamon Raisin Hummus! From that, several other flavors evolved and I began to sell them to family, friends, and friends of friends. Now my product is available at Downtown Produce in Melbourne as well as The Melbourne Beach Market.
Cinnamon Raisin – Raisins, Chickpeas, Almond Butter, Water, Cinnamon, Local Honey, Lemon Juice, Sea Salt – Click here for nutrition label
Orange Date – Dates, Chickpeas, Almonds, Orange Juice, Water, Cinnamon, Local Honey, Orange Zest, Sea Salt – Click here for nutrition label
Spiced Fig – Figs, Chickpeas, Almond Butter, Water, Cinnamon, Nutmeg, All Spice, Pure Maple Syrup, Lemon Juice, Sea Salt -Click here for nutrition label
Coconut Lime – Golden Raisins, Chickpeas, Almonds, Unsweetened Coconut, Water, Lime Juice, Lime Zest, Local Honey, Sea Salt – Click here for nutrition label
Sweet Hummus Ideas:
- A dip for apple, pear, and peach slices
- Spread on bananas
- Jazz up the morning- spread on your whole grain waffle, toast, or english muffin
- Great on whole grain crackers or pretzels for an afternoon snack
- Turn it into a savory sauce over pork or turkey
These flavors are packed full of complex carbs, are high in protein, and have a good dose of healthy fats. This is a great way to satisfy your sweet tooth and keep you feeling full!
PRICING:
$7 for 1, 8 oz container
$13 for 2, 8 oz containers OR
$18 for 3, 8 oz containers
To purchase, e-mail me at
fsu2000nole@hotmail.com
or call
321-427-5217
I accept cash, check, or Paypal payment to the above e-mail address.
If you have any questions, please e-mail me or call!
My Small Business
My oldest, Aleyah, recently asked me what I do with the money that I make from my hummus. I was happy to report that the money I earn from my sales goes towards paying for her and her sister’s ballet tuition. According to the 3/50 Project, for every $100 spent in locally-owned business, $68 returns to the community! The good news here is that 100% of my profits go back into my community as I pay Space Coast Ballet for lessons for my two ballerinas. I love selling my sweet hummus because it promotes whole and clean eating, it provides me with the means to allow my girls to dance, and I know that I am giving back to my community!
Posted by M. Terry on June 23, 2011
https://wholetothecore.com/2011/06/23/homemade-sweet-hummus-for-sale/
The Food Pyramid is Now a Plate
Do you remember getting your milk in the school cafeteria and seeing the food pyramid on the side? Well, that pyramid has been flattened into a plate. This visual makes much more sense! 
Here are the new guidelines…
1. Vegetables – This should be the largest portion on your plate. Keep the heavy sauces and loads of salt off the veggies.
2. Grains – Whole grains should take up about 1/4 of your plate.
3. Protein – Lean protein should complete the right side of the plate.
4. Fruits – Finish off your plate with a colorful assortment of fresh fruit.
5. Dairy – Low-fat dairy is an important compliment to a well-balanced meal.
6. Fat/sweets – There is no place for these on this new guideline.
Using a disposable, divided plate is a great way to get started. Instead of filling the large section with meat, fill that with fruits and veggies and use the two smaller sections for your protein and whole grains.
Our Tortilla Crusted Chicken dinner from yesterday’s post is representative of the new food plate guideline. Broccoli, peppers, peaches, and blueberries take up half the plate, and the chicken coated in the corn tortillas (whole grains!) take up the other half of the plate. Serve with a glass of low fat milk, and you have a complete dinner!
Posted by M. Terry on June 17, 2011
https://wholetothecore.com/2011/06/17/the-food-pyramid-is-now-a-plate/
Raising a Healthy Child
1. Breastfeed – Infants who nursed are able to self-regulate their feedings better than those who are bottle-fed, leading to a lower obesity rate within this group.
2. Eat Together as a Family – According to HealthDay , “those who ate three or more meals a week with their families were 12 percent less likely to be overweight than those who ate few or no meals with their families, and 20
percent less likely to eat sweets, fried foods, soda, and other unhealthy foods.”
3. Encourage Good Eating and Exercise Habits – We need to teach our children the right foods to eat and encourage them to get moving!
4.Get Enough Sleep! – Obese children tend to have shorter sleep periods and more variable sleep patterns than their healthy counterparts who maintain a regular, sustained night’s rest.
5. Be an Example! – If parents eat high-fat, sugary, and salty foods, than their kids are exposed to those foods and are likely to follow suit. In the same way, those parents who eat fruits and vegetables have children who will do just as their parents do- consume more healthy foods. Click here for some kid-friendly and fun snacks.
Posted by M. Terry on June 15, 2011
https://wholetothecore.com/2011/06/15/raising-a-healthy-child/
Childhood Obesity – Our Responsibility
Last week, I worked the volunteer cafe at VBS. Our job was to keep the refreshments flowing for the 100 or so volunteers that came to help. The tables were stocked with traditional goodies- cookies, brownies, donuts, and the like, but I also made sure there were healthy choices too- hummus and pita chips, vegetables, fruit, and whole grain pastas and breads.
I was saddened by how many overweight youth came through that room. And even those that weren’t overweight still loaded their plates with high sugar and high fat items. I’m talking about 4-6 cookies, a brownie, chips, and lemonade. May I will be brazen enough to say that overfeeding a child is just as much a form of abuse as is starving a child in the name of punishment? We think nothing of it when a parent placates their child with food. We even think it’s cute for a child to be called “chubby” or we say, “There’s just more of him to love”. Allowing food to be a satisfier in times of emotional need leads to a cycle that is truly difficult to break. In the same way, if we fail to educate our children in nutrition, be it due to “ignorance” or apathy, we have also failed to steer them down the path that will keep them healthy and strong in the life God has given them.
According to the Florida Hospital, the number of children in the United States who are considered overweight or obese has doubled, from 15 percent in the 1970s to nearly 30 percent today. An overweight child can face numerous health conditions including…
*high blood pressure
*high cholesterol
*diabetes
*asthma
*heart disease
*depression
*low self-esteem
My heart breaks for those youth and children that I saw who are already struggling with weight. Their precious bodies must begin now to work harder, putting strain on their hearts, lungs, liver, kidneys, and their emotional well-being. As a mom, I encourage you to educate yourself and help your child, your grandchild, niece, nephew, or your students to make wise choices now so they have the best opportunity to live a full and abundant life! This week is dedicated to our children and the many ways to help them make the best choices possible.
Posted by M. Terry on June 13, 2011
https://wholetothecore.com/2011/06/13/childhood-obesity-our-responsibility/
National Donut Day Reminder
I have seen a number of posts of FB about today being National Donut Day. Back in February, I shared a link to a Runner’s World article about donuts. If you eat a Krispy Kreme donut (200 calories), it will require the average person to run 23-minutes to work it off, and even longer for a glazed donut from Dunkin’ Donuts (260 calories). Hmmm, is it worth it to you?
Posted by M. Terry on June 3, 2011
https://wholetothecore.com/2011/06/03/national-donut-day-reminder/
9 Miles of Walking at Disney
According to my “in depth research”, the average visitor to Disney walks 9 miles during their one-day theme park trip. You have probably heard that you should strive to walk 10,000 steps a day. Did you know that in America, we average just over 5,000 steps a day? We are still a very unhealthy group of people. It’s hard enough for a healthy individual to make it through a hot, physically demanding, day-long trip to Disney, so I can’t imagine being in poor health and trying to maintain my energy level and patience during a visit to the happiest place on earth. Carrying extra pounds has many side effects. Here are the dangers of being out of shape and/or overweight…
Physical problems:
- Eating disorders
- Type 2 diabetes
- High blood pressure
- Heart disease
- Stroke
- High cholesterol
- Breathing problems
- Sleep apnea
- Cancer (colon, kidney, etc.)
- Gallstones
- Arthritis
- Gout
- Blood vessel problems
- Skin infections and rashes
- Sex hormone problems
- Heartburn
- Gastroesophageal reflux disease (GERD)
- Liver problems
Psychological problems:
- Low self-esteem
- Poor body image
- Depression
One of my greatest desires is to see others continue on the path of a healthy lifestyle or to join in on the journey for themselves and for their loved ones!
Posted by M. Terry on May 30, 2011
https://wholetothecore.com/2011/05/30/9-miles-of-walking-at-disney/
Proverbs 31 Devotionals
Whole to the Core Blog 