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!

Delicious Dining

Scott, the kids, and I just returned from our 3 day trip to Orlando. One of the reasons we love Orlando is because they have great restaurants. And while we did dine at one of our favorite spots, Whole Foods, I do eat other places too! The girls love to eat at Sweet Tomatoes. Even though this is an all-you-can-eat spot, they have so many great, nutritious options that I love to go here because I get what I want and my calorie-consuming, quick-to-burn-it-off husband and consume all he can. Stick to the vegetables, broth-based soups, sweet potatoes, and fruit, and avoid all the “extras”- sauces, cream-based soups, excessive slices of foccacia bread, and too much frozen yogurt toppings and you’ll do great!

We also love First Watch. It is a chain that is slowly starting to pop up around the country. They serve breakfast all day along with sandwiches, soups, and salads. They have a lighter section in their menu and offer egg whites and egg substitutes at no additional charge. Here is a picture of my turkey, feta, and tomato egg white omelet.

And both places offer coupons when you sign up on their websites!

First Watch Omelet

Orange Date Scones

scone

I received my first shipment of extra virgin coconut oil a few weeks ago. I have used it in baking a few times including these scones we made for my mom and MIL for Mother’s Day. My mom’s only complaint was that I didn’t cut them small enough and she was tempted to eat the whole, large slice at once! Here are some benefits of coconut oil

1. Fights free radical damage  (wrinkle reducer)

2. Increases immunity and fights infection (thanks to lauric acid which is also found in a mother’s milk)

3. Boosts metabolism more than olive or canola oils

Orange Date Scones

1 cup whole-wheat flour

1 cup Chickpea/garbanzo bean flour

1/4 cup organic sugar

1/4 cup honey

2 teaspoons baking powder

1/2 teaspoon ground cinnamon

1 cup chopped dates

6 tablespoons extra virgin coconut oil

1 large egg, slightly beaten

1/2 cup low-fat milk

2 Tablespoons fresh orange juice

1 Tablespoon orange zest

1 teaspoons vanilla extract

1. In a large bowl, combine flours, sugar, honey, baking powder, cinnamon, and dates. Stir until mixed. In a medium bowl, whisk together coconut oil, egg, milk, orange juice, zest, and vanilla extract. Add into flour mixture. Gently stir just until combined and dough forms a large ball.
2. Preheat oven to 350°. Turn out dough onto a lightly floured surface. With floured hands, pat dough into an 8-inch round, about 1 1/2 inches thick. Cut round into eight pie-shaped wedges and place on an ungreased cookie sheet. Bake until lightly browned around the edges, about 20 minutes. Cool on a baking rack. Mix a little cinnamon and honey into a healthy buttery spread and serve with the scones.

May is Celiac Awareness Month

Chances are you know someone with Celiac disease. This autoimmune condition affects 1 out of every 133 Americans. This disease occurs because of a body’s inability to absorb foods properly. This is due to a toxic reaction caused by gluten which, in turn, actually damages the small intestine. Gluten is found in all forms of wheat, so any product containing wheat must be avoided.

The most common symptoms of Celiac disease are:

-Abdominal cramping, intestinal gas

-Distention and bloating of the stomach

-Chronic diarrhea or constipation (or both)

-Steatorrhea (fatty stools)

-Anemia – unexplained, due to folic acid, B12 or iron deficiency (or all)

-Unexplained weight loss with large appetite or weight gain

Other symptoms may include:

-Dental enamel defects

-Osteopenia, osteoporosis

-Bone or joint pain

-Fatigue, weakness and lack of energy

-Infertility – male/female

-Depression

-Mouth ulcers

-Delayed puberty

-Tingling or numbness in hands or feet

-Migraine headaches

Check out the Celiac Disease Foundation for more information. Publix has a shopping list for those on a gluten-free diet, and most restaurants actually have a gluten-free menu from which you can order.

Slashing Your Chance of Disease

I took Aleyah to the doctor yesterday for her 6-year-old well-child visit. I have never seen anyone so excited about seeing the doctor. When we left, she asked (with eager expectation) when she would be coming back. While I am thankful for her cooperation during the exam, I was even more pleased that her pediatrician was impressed that Aleyah’s only trips to the doctor’s office in the past three years was simply for her yearly visit. She told me that many kindergartners are sick all throughout the year, and she sees some once a month due to sickness. She credited Aleyah’s lack of illness to her healthy eating and activity level.

Aleyah’s diet is high in fiber, and fiber aides in slow digestion and sugar absorption which then lowers one’s risk of diabetes and cancer.

The International Journal of Clinical Practice had researchers look at more than 40 studies concerning exercise and its benefits, and they found that over 25 diseases occur at a much lower rate when regular physical activity is part of an individual’s lifestyle. (breast cancer, colon cancer, depression, heart disease, and hip fractures to name a few.)

While diet and exercise cannot guarantee a disease-free life, you can certainly lower your risk significantly and have a stronger immune system to combat any illness that may come your way.

Mocha Almond Smoothie

It is going to be a hot one this week. 90 degree weather and little to no rain in sight. My rain barrel is as dry as a bone and the grass is quite crispy. I love Florida summers except for the following three things…

1. Sweating like a pig while getting children in and out of a car.

2. Hearing those children say, “It’s hot in here!” upon entering the car. (This is when, as a mom, I find the need to bite my tongue so I don’t say, “No duh!”)

3. Not enjoying my afternoon cup of coffee as much because it causes me to sweat profusely.

While there is no solution to #1, and #2 has been handled with a threat, I have found the ultimate solution to problem #3 and that is my Mocha Almond Smoothie. Here is my recipe…

1/2 – 3/4 cup Almond milk (depending on desired thickness)

1/4 cup Plain Greek yogurt

1 scoop Hemp protein powder (I use Nutiva)

2 Tablespoons Almond butter

1 Frozen banana

2 Teaspoons Organic Cacao Powder

1 Packet Starbucks Via coffee

Place all ingredients into blender and mix until smooth and frothy.

 

Also try my Pineapple Mango Smoothie or my Wendy’s “Frosty”

For Moms-to-be and New Moms

As we approach Mother’s Day, I wanted to focus on this wonderful group of women who give 110% of themselves to their families. I remember when I was newly pregnant with Aleyah, I really began to think about what I was eating because I wanted to start her off by giving her all the nutrients she needed to be healthy. Dr. Sears gives 10 reasons why and how a expectant mom’s diet needs to change. BTW- while a pregnant mom is eating for two, she really only requires an extra 300-500 a day. Pregnancy is not an excuse to overindulge- you’ll be sorry for eating all that pizza and ice cream when you begin working off those extra pounds after giving birth.

As a new mom, I felt strongly about the importance of breastfeeding. I was blessed to have a strong support system that allowed me the opportunity to nurse all three of my children for 12+ months. Study after study shows countless benefits of breastfeeding for both mom and child. Dr. Walt Larimore has many blog posts concerning the studies that have been conducted on breastfeeding.

Here are just some of the benefits of a breastfed baby…

-stronger immune system

-lower risk of allergies

-less gastrointestinal infections

-stronger bond with mom

-lower risk of obesity

Benefits for Mom…

-bonding with baby

-lower risk of diabetes

-lower risk of cancer

-lower risk of cardiovascular disease

-loss of postnatal weight

Breastfeeding is the best for mom and baby. I would encourage any new mom to breastfeed if at all possible. While it does require a bit of a sacrifice on mom’s part, its benefits for both mom and baby are so worth it! I’ve never heard a mom say that she regrets nursing her little one!

Cinco de Mayo Celebration! Steak Fajitas with Chunky Guacamole

I may not be Mexican (although I’ve been asked!), but I’ll take any extra opportunity I can get to feast on a Mexican meal! If you are planning on a Cinco de Mayo dinner tomorrow night, try this…

Steak Fajitas

Grilled Steak Fajitas with Chunky Guacamole

and Roasted Corn on the Cob


Steak Fajitas

Grilled steak, thinly sliced

Sauted green peppers and onions

Flour or corn tortillas (about 8, 6”)

Chunky Guacamole

For the Steak

1-1.5 lb top sirloin or flank/London broil

1 teaspoon each of sea salt, black pepper, ground cumin, and garlic powder

Rub seasonings onto both sides of steak. Place on grill over medium to medium-high heat. Cook about 10 minutes on first side. Flip once and cook another 8 minutes for medium rare. Take off grill and let rest for at least 5 minutes.

For the onions and peppers

1 large green pepper

1 large onion

1 Tablespoon olive oil

Place oil into sauté pan. Over medium heat, allow oil to become warm. Thinly slice pepper and onion. Add to pan and allow them to cook until they softened. Keep warm until ready to serve.

For the Chunky Guacamole

1 avocado

¼ finely diced onion

1/3 cup diced tomatoes

1 Tablespoon lime or lemon juice

S&P to taste

Cut avocado in half. Score the fruit into small sections. Spoon out avocado and place in a medium bowl. Add tomatoes, onion, lemon juice, and salt and pepper and gently stir. Cover and refrigerate until ready to serve.

To serve the Fajitas

I like to place everything on a large platter so each person can easily serve themselves. Fill a tortilla with steak, onions and peppers, and top with the guacamole. Fiesta!

Roasted Corn on the Cob

Preheat oven to 350 degrees. Keep husks on- they have a ton of flavor that seeps into the corn! I trim any excess husk/silk off the top to avoid scorching. Simply place the cobs on a baking sheet and allow them to roast for about 45 min to an hour. To check for doneness, gently squeeze the cobs to see if the kernels are soft. Allow to cool for several minutes before peeling back husks- the corn gets hot! Serve with cilantro butter.

Cilantro Butter- Scoop out the desired amount of Smart Balance spread that will be used for the corn. Allow it to come to room temperature. Finely chopped fresh cilantro and stir it into the softened butter. Place it back into the refrigerator until you are ready to serve.


The Sabotage of Your Goals

Recently, a friend had made the effort to provide a healthier version of a special treat for her child. Even after seeing him enjoy this treat, a family member gave him the “real” thing. Needless to say, this mom was a bit frustrated. I completely understand that feeling. As a mom who encourages eating whole and clean foods, I have had to take many stands for my decision to keep them away from unhealthy choices, and I can relate to feelings of  frustration when I feel undermined. I think the number one reason others seem to interfere with our eating and exercise goals is lack of understanding. However, I also believe that people sabotage these goals because they are unhappy with their own choices when it comes to living a healthier lifestyle. Nutritionist, Cynthia Sass, offers some advice when dealing with people who are non supportive of your eating and exercising habits.

Organic Coconut Oil Deal on Amazon

I have been researching coconut oil lately and have found that it has many health benefits. Amazon is offering a deal on Nutiva Extra Virgin Olive Oil. You can get a 2 pack of 15 oz tubs (30 oz total) for just $11.66. Here is how…

1.  Sign up for a FREE Amazon Mom account or FREE Amazon Student account. (Just takes a minute) This will get you free shipping!

2.  Order the Coconut Oil for $11.66 using the Amazon ‘Subscribe & Save’  (option at the right)

3.  After your order has shipped you can cancel the ‘Subscribe & Save’ subscription in your account setting.