All posts in category Food

To Eat, and Not To Eat – Day 5

To Eat

All Natural Ingredients

I make it a point to eat foods with natural ingredients that have not been modified or processed. Fruits, vegetables, whole grains, legumes, lean meats, and low-fat dairy that are fresh and in their natural state are the best options.

Not To Eat

Artificial Ingredients/Chemicals

It was during my junior high and high school days that we were in the “low fat” diet era. In order to lower fat intake, we ended up eating high processed, chemical-filled food. From Diet Coke, to Snackwell cookies, to Lean Cuisine meals, we were filling our bodies with artificial junk. (Confession- I do love a Diet Coke with a good slice of pizza 🙂 )These products still fill many of our grocery store shelves.  Check out Dr. Oz’s article on artificial sweeteners and other substitutes.

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by M. Terry on February 11, 2011  •  Permalink
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Posted by M. Terry on February 11, 2011

https://wholetothecore.com/2011/02/11/to-eat-and-not-to-eat-day-5/

To Eat, and Not To Eat – Day 4

To Eat

Herbs and Spices

Did you know that herbs and spices have more antioxidants than most fruits and vegetables? That means you get a disease-fighting punch along with added flavor! They are a great way to season your food without adding salt. My favorites include garlic, rosemary, cumin, turmeric, curry, dry mustard, and thyme.

Not To Eat

Sodium-Laden Foods

Most processed foods contain high levels of sodium in order for them to maintain a long shelf life- yet another reason to avoid the center aisles of the grocery store. While sodium is necessary for your body to function, it is naturally found in dairy products, some vegetables, meats, and shellfish, so you are getting enough sodium already. Too much cause fluid retention, which leads to an increase in blood pressure, which can then cause a heart attack or stroke. Check out the Mayo Clinic’s report on sodium for more details.

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by M. Terry on February 10, 2011  •  Permalink
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Posted by M. Terry on February 10, 2011

https://wholetothecore.com/2011/02/10/to-eat-and-not-to-eat-day-4/

For All My Mommy Friends with Babies!

Veggie baby food ideas for your little one!

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by M. Terry on February 10, 2011  •  Permalink
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Posted by M. Terry on February 10, 2011

https://wholetothecore.com/2011/02/10/for-all-my-mommy-friends-with-babies/

Chocolate- Ahhhhh!

Check out these 7 chocolate recipes!
The Chocolate Almond Truffles sure look delicious!!

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by M. Terry on February 9, 2011  •  Permalink
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Posted by M. Terry on February 9, 2011

https://wholetothecore.com/2011/02/09/chocolate-ahhhhh/

To Eat, and Not To Eat – Day 3

To Eat

Whole grains, legumes, vegetables, and fruits


These all fall under the category of complex carbohydrates. Since they contain high levels of fiber, they are slowly digested and keep you filling fuller, longer. Whole grains include wheat, oat, brown rice, barley, quinoa, farro, and rye to name a few. Legumes  are comprised of beans, peas, peanuts, lentils, and other “pod” fruits. Many grocery stores now carry pastas made from various grains or legumes, and you can even find crackers that contain high levels of complex carbs.

Many people forget that fruits and some vegetables are considered carbohydrates. They are a great source of long-lasting energy and are filled with countless vitamins and minerals.

Not To Eat

White (Refined/Enriched) Flours

Processed flours have been degerminated and sometimes bleached (Who wants to eat something that has been bleached?!). The removing of the wheat germ strips the flour of the nutrients, vitamins, and amino acids leaving behind a refined flour. When refined flour is eaten, the body treats it in a similar manner to the way it processes sugar- a spike in blood sugar, and then a quick drop in energy. Once again, this affects insulin levels. Studies have been conducted and shown that those who consumed refined grains had ten percent more belly fat than those who ate whole grains. Yikes!

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by M. Terry on February 9, 2011  •  Permalink
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Posted by M. Terry on February 9, 2011

https://wholetothecore.com/2011/02/09/to-eat-and-not-to-eat-day-3/

To Eat, and Not To Eat – Day 2

To Eat

Honey, Agave Nectar, Pure Maple Syrup

These natural sweeteners satisfy your sweet tooth and have added benefits. Honey contains small amounts of various vitamins, minerals, amino acids, and antioxidants. Maple syrup has potassium and calcium as well as zinc and manganese.  Agave nectar has a much lower glycemic index than table sugar, so it is released more slowly into the bloodstream and therefore does not cause a “sugar rush”. You can enjoy the sweet life!

Not to Eat

Processed (White) Sugar and High fructose Corn Syrup (aka Corn Sugar)

Simple sugars, or carbs, are often referred to as “empty calories”. These are most often found in cookies, cakes, sodas, and other processed “treats”. These sugars offer no nutritional value, and actually cause your blood sugar to spike quickly, and then drop just as fast. As Dr. Oz states, “This triggers an insulin reaction, driving levels back down and creating fatigue. You’ll feel hungrier and crave even more sugar. Plus those rapidly absorbed extra calories are stored as fat, putting you at risk for obesity.” In fact, high fructose corn syrup is linked to additional weight gain in recent studies.

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by M. Terry on February 8, 2011  •  Permalink
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Posted by M. Terry on February 8, 2011

https://wholetothecore.com/2011/02/08/to-eat-and-not-to-eat-day-2/

Valentine Treats

The next two weeks will be filled with red, pink, and chocolate candy. Tonight, I made my girls this special strawberry parfait. I started with Stonyfield’s strawberry yogurt, then layered it with strawberry sauce, and finally topped it with Cascadian Farms Granola and dried cranberries. The strawberry sauce will actually be the filling that I will be using in Anna’s birthday cake this weekend. It’s super easy and also goes great on top of whole grain waffles or pancakes! Oh, and you must serve these parfaits in a fancy glass. I would love to know what healthy treats you plan on making for your family this Valentine’s Day- so leave a post and share your great idea!

Strawberry Sauce/Filling

1 16oz pkg Frozen Strawberries, thawed

1/4 cup Berry Fruit spread (I use Polaner All Fruit or Cascadian Farm Fruit Spread- any berry flavor will do)

1/4 cup 100% Fruit juice (grape or apple works best)

1 Tablespoon Organic Cornstarch

Stir grape juice and cornstarch together. Set aside. While still in the bag, crush strawberries with your hands. You want the berries broken up a bit, but not completely smashed. Place the berries in a pot over medium-high heat. Add fruit spread and stir together. Add the cornstarch mixture and stir as you slowly bring to a boil. Let boil for about 10 seconds and then remove from heat. Let cool. You can easily freeze this and pull it out when needed.

Makes about 3 cups


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by M. Terry on February 8, 2011  •  Permalink
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Posted by M. Terry on February 8, 2011

https://wholetothecore.com/2011/02/08/valentine-treats/

To Eat, and Not To Eat – Day 1

Over the next five days, I will be listing foods that I avoid and foods that I enjoy. I hope this proves to be useful to you!

To Eat

Good Heart- Healthy Fats

Monounsaturated fats – Olive oil, peanut oil, avocados, nuts and seeds

Polyunsaturated fats – Safflower, corn, sunflower, and cottonseed oils, nuts and seeds

Omega-3 Fatty Acids -Salmon, mackerel, and herring, ground flaxseeds, flax oil and walnuts

BENEFITS…

  • They can lower your risk of heart disease
  • They may decrease the risk of coronary artery disease and help lower blood pressure levels

Not To Eat

Trans Fat (aka – Hydrogenated oils)- Usually found in processed foods like cookies, crackers, some peanut butters, and fried foods

DANGERS…

  • Increases LDL (bad cholesterol), decreases HDL (good cholesterol) which leads to heart attacks and/or strokes
  • Overactivity of the immune system
  • Causes inflammation and damages cells

There is a great Mayo Clinic article on Trans Fat. I think of it like this- Crisco is a trans fat. If you are warned not to wash Crisco down your sink, why would you put it in your body? I avoid this fat at all costs!

Saturated Fat – Fats found in animal products (fatty cuts of meat, full-fat dairy, tropical oils)

DANGERS…

  • Increases LDL (bad cholesterol), decreases HDL (good cholesterol) which leads to heart attacks and/or strokes

I eat lean cuts of meat (white meat, loin cuts) and use lower fat dairy products.

BTW- My sister-in-law made the Chicken Verde Enchiladas that I posted Thursday, 2/3. Check out her finished product on her blog.


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by M. Terry on February 7, 2011  •  Permalink
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Posted by M. Terry on February 7, 2011

https://wholetothecore.com/2011/02/07/to-eat-and-not-to-eat-day-1/

Working Off a Donut

Thankfully, I am not a big sweet eater. However, when I am tempted to grab a quick treat, I think about how far I would have to run in order to work it off. The vast majority of the time, I figure it’s not worth it. Take a look at “The Hole Truth” from this month’s Runner’s World. Next time you see the “Hot Doughnuts Now” sign lit up, ask yourself, “Is is really worth it?”

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by M. Terry on February 5, 2011  •  Permalink
Posted in Motivation, Nutrition
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Posted by M. Terry on February 5, 2011

https://wholetothecore.com/2011/02/05/working-off-a-donut/

Super Bowl Favorites Revamped

Tonight we had a Pre-Super Bowl meal. I tried out a new recipe I found in Winn Dixie’s Organic booklet- Spinach and Artickoke Dip and served it with grilled pita. Even my kids ate this one up! I also decided to ditch the wings and go with a healthier and lighter option- grilled buffalo chicken strips with bleu cheese crumbles. They were moist and the bleu cheese melted just enough so it was creamy and spreadable. I hope you give these recipes a try and enjoy them as much as we did!

 

 

Grilled Buffalo Chicken Strips with Bleu Cheese Crumbles

1 40 oz. pkg. Frozen Chicken Tenderloins, defrosted
1 Tablespoon Sea Salt
1 Tablespoon Honey
Buffalo wing sauce (Watch the ingredients in the sauce- no hydrogenated fats, corn syrup, or chemicals please)
Bleu cheese, crumbled

First, brine the chicken. Put honey and salt in a large bowl. Add a little water and stir. Next, place the tenderloins in the bowl and continue filling with water until chicken is just covered. Let stand for at least an hour and up to several hours. This helps keep the meat moist while cooking.
Place buffalo sauce in a large bowl. Remove chicken from brine and place in the bowl of sauce. Stir to coat each strip. Place tenderloins carefully on grill over medium heat. Grill for about 4-5 minutes per side or until no longer pink in the middle. Place on serving tray and top with crumbled bleu cheese. Serve with celery and carrots of course!

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by M. Terry on February 2, 2011  •  Permalink
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Posted by M. Terry on February 2, 2011

https://wholetothecore.com/2011/02/02/super-bowl-favorites-revamped/

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