All posts in category Food

My Top “Eat Clean” Tip

I have had two friends in the past week or so ask me for some tips on eating well. So I figured I’d share my #1 recommendation on taking the first step in cleaner eating: fresh fruits and vegetables on the table.

As I prepare dinner and/or lunch, I place fresh fruits and vegetables on the table. My kids know that they are more than welcomed to come up and snack off the tray while their meal is being prepared. I place hummus, yogurt-based dressing, or salsa on the table to go along with the crudite. By the time they sit down to eat their main course, they have eaten a good dose of nutrients, vitamins, and antioxidants!

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by M. Terry on January 30, 2012  •  Permalink
Posted in Food, Nutrition, Recipes
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Posted by M. Terry on January 30, 2012

https://wholetothecore.com/2012/01/30/my-top-eat-clean-tip/

Cherry Vanilla Granola

I created this granola recipe after I did a bit of research concerning insomnia. Between the unpleasant meds for my eyes and still being in a restless pattern from marathon training, sleep often eludes me in the early morning hours. Last week I discovered that tart cherries and cherry juice, along with oats, have a high melatonin level. This naturally occurring hormone  promotes a healthy sleep cycle. So I’ve paired up this new creation with my favorite plain Greek yogurt in the evenings for the possibility of a good night’s rest. It’s easy on the taste buds too! 🙂

Cherry Vanilla Granola

  • 4 cups whole oats
  • 1 1/2 cups dried tart cherries
  • 3/4 cup chopped walnuts
  • 1/4 cup extra virgin coconut oil
  • 1/4 cup all-natural applesauce
  • 1/3 cup honey or agave nectar
  • 1 tablespoon vanilla
  • 4 teaspoons cinnamon

Mix oil through cinnamon together in a small bowl. In a large bowl, place oats and walnuts. Pour all but 1/4 of the wet mixture over the oats and nuts. Stir mixture together.

Place dried cherries in a small bowl and pour remaining wet mixture over cherries. Stir to coat and set aside. Bake oat mixture on a cookie sheet at 325 for 25 minutes, stirring every 8-10 minutes. Pull out and mix in cherries. Bake an additional5-7 minutes. Cool completely before enjoying.

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by M. Terry on January 30, 2012  •  Permalink
Posted in Food, Nutrition, Recipes
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Posted by M. Terry on January 30, 2012

https://wholetothecore.com/2012/01/30/cherry-vanilla-granola/

Slash 164 Calories a Day Just by Reading!

164 is the average number of calories avoided per day by people who look at the calorie info on the nutrition labels of packages foods, compared with those who ignore the labels according to the Journal of the American Dietetic Association

To help us avoid those extra 164 daily calories, a new, voluntary labeling system will be appearing on many products in your local store. Facts up Front is a program where companies will list calories, saturated fat, sodium and sugar information per serving on the front of their packaging. They may also provide information about fiber, vitamins, calcium and other nutrients so you can make a wiser choice as you scan the aisles.

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by M. Terry on January 26, 2012  •  Permalink
Posted in Nutrition
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Posted by M. Terry on January 26, 2012

https://wholetothecore.com/2012/01/26/slash-164-calories-a-day-just-by-reading/

“Don’t Try These” Diets

Fox News Health Team put this list of  “6 Diet Trends You Should Never Try“. Take a look at some popular ones and some down-right weird ones!

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by M. Terry on January 25, 2012  •  Permalink
Posted in Nutrition
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Posted by M. Terry on January 25, 2012

https://wholetothecore.com/2012/01/25/dont-try-these-diets/

A 100% Sure Thing

100

Percentage of weight loss that consisted of fat in subjects who ate a high-protein, high -dairy diet and exercised regularly.

Bonus: They also lost twice as much belly fat as those who ate less protein and dairy but still worked out routinely.

(From Oxygen Magazine, Jan. 2012)

Another reason to love my daily helpings of Friendship Cottage Cheese and Chobani Greek Yogurt! ( See my “Top 10 Foods to Eat” List )

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by M. Terry on January 24, 2012  •  Permalink
Posted in Motivation, Nutrition
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Posted by M. Terry on January 24, 2012

https://wholetothecore.com/2012/01/24/a-100-sure-thing/

My New Flavor – Lemon Poppy Seed Hummus!

Here is my latest sweet hummus flavor- lemon poppy seed!It is Aleyah’s new favorite, and we created a strawberry dessert tart with it. Here is our recipe:

For the crust:

Place biscotti in food processor and grind until chopped into crumbs. Add melted butter and mix. Press into a springform pan (8-9″). Bake at 350 for 25-30 minutes. Allow to cool completely.

Prepare Tart:

  • Spread lemon poppy seed hummus over cooled crust and layer sliced strawberries on the hummus. Drizzle with honey or agave nectar if desired. Slice and serve.

  • Check out my other flavors here!

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by M. Terry on January 19, 2012  •  Permalink
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Posted by M. Terry on January 19, 2012

https://wholetothecore.com/2012/01/19/my-new-flavor-lemon-poppy-seed-hummus/

A New Favorite Find – All-Natural Pacific Soups

Pacific Soups is one of my new favorite go-to lunches. I love their tomato soup! Last week I used leftover enchilada fillings and toppings to create my own Mexican soup. I poured just a bit of almond milk into the Pacific tomato soup, added some cooked chicken, chopped spinach, and black beans and heated it through in the microwave. I topped it with shredded 2% cheese, avocado, and plain greek yogurt.

Since tomatoes are a base in several different international cuisines, you can definitely vary this to fit your liking.

  • Add some veggies and whole grain pasta for Italian minestrone
  • Add some lentils, onion, and garlic along with garam masala, ginger, and curry to create an Indian bowl of goodness

Pacific’s Garden Tomato Herb Soup- your blank canvas for a quick and healthy meal!

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by M. Terry on January 19, 2012  •  Permalink
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Posted by M. Terry on January 19, 2012

https://wholetothecore.com/2012/01/19/a-new-favorite-find-all-natural-pacific-soups/

US OBESITY RATE: 1 In 3 Adults, 1 In 6 Children

The Washington state ferry system no longer can legally hold 2000 passengers. Its new occupancy rate is 1750.  When the regulations were first established 20 years ago, the average American weighed 160 lbs, but now that average has escalated to 185 lbs, thus resulting in the change of the number of people permitted on board.

The CDC issued the following stats based on 2009-2010 findings:

1 in 3 American adults is obese

and 1 in 6 American children is obese

These truths are disturbing. And this is just stats on obesity (BMI >30), not including those who are overweight (BMI is between 25 and 29.9).  Obesity leads to heart disease, diabetes, and many other chronic illnesses, and obese children often continue down the path to becoming obese adults.

Your best bet to not being that 1 in 3, or having your child be that 1 in 6 is to eat a diet that is based on eating significant amounts of fruits, vegetables, whole grains, low- or nonfat dairy and lean protein, and low in sodium. Also, incorporate cardiovascular exercise and weight training into your daily routine to achieve maximum results. You will not only look better, but you will feel better for sure!

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by M. Terry on January 18, 2012  •  Permalink
Posted in Fitness, Motivation, Nutrition
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Posted by M. Terry on January 18, 2012

https://wholetothecore.com/2012/01/18/us-obesity-rate-1-in-3-adults-1-in-6-children/

An Uncomfortable “Why I Eat Clean” Reminder

An Uncomfortable “Why I Eat Clean” Reminder

Just several months after being married, Scott and I went to Gaylord Palms and had dinner at their high-end international buffet. This “all you can eat” spread consists of prime rib and coconut-crusted shrimp prepared by professional chefs (It ain’t Golden Corral!) At that time in my life, I looked forward to feasting (i.e. overeating and gorging) on such  lavish foods. I would “plan” for it, and I made sure to arrive hungry. BUT, the next morning after this particular dinner, Scott noticed that I was in a bad mood. And he nailed it on the head when he pointed out that my attitude was a result of feeling guilty and just plain gross after eating way more than my body needed. There’s nothing like being called on the carpet! Maybe this outside observation (and that yucky inward feeling) wasn’t the end of my poor eating habits, but perhaps it was the beginning of moving forward towards a healthier lifestyle.

This incident was brought back to the forefront of my memory this past week as I have been adjusting to taking steroids for inflammation in my eyes. After a seeking second medical opinion, I decided to go forward with the treatment (I don’t even like to take Tylenol or Motrin), and I am now beginning the process of weaning off  just 5 mg at a time.

This drug has made for a not-so-happy tummy, a few funky moods, and some other side effects.  As I have been dealing with decreased appetite (which is the opposite of what they say should happen on steroids) and just an overall blah feeling in my stomach, I could not help but think how much worse I would feel if I wasn’t eating clean foods. I can’t imagine consuming heavy starches, processed sugars, and saturated fats while on these pills. I think that would be a deadly combination for me and everyone around me. Those kind of foods don’t feed you, they feed on you just  like a parasite. They rob your energy, stamina, mental clarity, your ability to fight infection and diseases, and simply leave you feeling drained. I am thankful that God has given us a colorful, delicious assortment of nutrient-rich foods that help our bodies to perform to the best of their abilities and to even counter balance any medication we need to take to heal properly. So  I will stick with my sweet potatoes, spinach, zucchini, bananas, apples, cottage cheese and Greek yogurt, and my chicken and turkey! They have helped a less-than-desired experience become a tolerable one.

I LOVE how God works! Check out today’s Proverbs 31 devotional “Why Shouldn’t I Indulge?“ It goes hand-in-hand with what I just wrote about. Thanks to my friend, Sara, for telling me about it!

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by M. Terry on January 12, 2012  •  Permalink
Posted in Motivation, Nutrition
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Posted by M. Terry on January 12, 2012

https://wholetothecore.com/2012/01/12/an-uncomfortable-why-i-eat-clean-reminder/

Yea for Chick-fil-a! A GRILLED CHICKEN NUGGETS Kid’s Meal

THANK YOU Chick-fil-a for a much healthier option for our kids! Today,they are introducing a grilled chicken nuggets kid’s meal that comes with fresh fruit or a Buddy Fruits squeezable fruit, and a low-fat milk, 100% apple juice, or water.

Here are the facts to accompany the meal:

    • 4-count nuggets (80 calories, 1g fat ); 6-count nuggets (110 calories, 1.5g fat)
    • 100 percent all-breast meat chicken (not pre-formed meat)
  • All natural Buddy Fruits®Pure Blended Fruit To Go applesauce
    • 60 calories, 0 grams of fat and equals one serving of fruit
    • Gluten free and contains 100 percent pure fruit
    • Complements the fruit cup, which has been on the menu since 2004 (Chick-fil-A was the first quick-service restaurant to offer a fruit cup)
    • Healthier choice available to kids at no extra cost
  • Improved beverage options
    • The chain is changing its children’s beverage line to only feature one percent milk, 100 percent apple juice, its signature freshly squeezed lemonade, and water as drink choices.
  • Nutritious Kid’s Meal combination
    • The Grilled Nuggets (4-count), Fruit Cup and one-percent milk Kid’s Meal option contains only 210 calories and 3 grams of fat – reflecting an 86 percent cut in fat grams and a 56 percent calorie reduction compared to its previous offerings
  • Additional offerings for gluten intolerant kids
    • Grilled Nuggets – a gluten-free entrĂ©e option
    • o Fruit Cup and Buddy Fruits® applesauce – two gluten-free side item options

They are also making improvements to other menu items including reducing sodium and moving away from high fructose corn syrup.

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by M. Terry on January 10, 2012  •  Permalink
Posted in Nutrition
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Posted by M. Terry on January 10, 2012

https://wholetothecore.com/2012/01/10/yea-for-chick-fil-a-a-grilled-chicken-nuggets-kids-meal/

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