Simple is Healthy

Simple is Healthy!

Simple is Healthy ~ Food, Part 1

YES…I have lots to say about keeping it simple and being such a chatter box, and trying not to jump too hard on the soap box, I knew this was going to become a series of SIMPLE.  I came across a quote that struck me “90% of people avoided obesity and diabetes long before anyone knew what a calorie was let alone counted them…let’s make “healthy” healthy again” and it ended with the word…SIMPLE.

WOW, I thought on that and realized just how dynamic and powerful this statement was to me and how true it is for my life.  As a child, my parents modeled living from the land in our back yard and boy do I ever remember how my weekends were spent…pulling weeds from the garden.  Talk about a bitter sweet chore as a child…dirty hands, dirty knees, blisters…and the smell of tomato leaves so strong it could choke you…anyone relate?  Fruit trees adorned our backyard, and my Dad was a master grafter trying to create the perfect blend of fabulous fruit flavors.  I could walk in the garden and pluck a vine ripe tomato or enjoy an apple from one of our many trees…Simple.  What I am trying to say by sharing a small glimpse into my childhood is that food should be simple, and for me…simple is healthy.  Part one of this Blog, I will be covering food and what simple means for my Stay Healthy Life and as it relates to what and how I eat. 

I enjoy food in its’ true, SIMPLE form to this day and believe that the simpler the food, the healthier the food.  If it comes in a box, with a label full of words that I can’t understand, and the ingredient list takes up the entire side of the product, this is not a simple food…it is a bunch of mixed up crap in a box that sits on a shelf and has a shelf life longer than me.  That is what I am talking about, and am I going to put this in my body...A BIG NO on that.  Now, toss me an organic Fuji apple, and this is one happy girl ready to enjoy Simple Real Food, full of nutrients that my body needs.  Keeping food simple eliminates all stress of what I should be eating…how fabulous is that.  Once food becomes complicated, stress over the how much, what, and when  to eat enters the picture…ok…a small soap box…and thanks to agencies that will go un-named, media, marketing, blah blah blah…this world has gone crazy with complicated food and empty promises of pseudo health in a box that has greatly increased illness in this country.  Bringing food back to simple keeps me healthy and I am sure all of America would be healthier too. 

Simple means fresh, simple means I can pick the item up and smell it, and inspect it for the best pick of the produce.  Simple means one ingredient, I can usually eat the item at purchase, and if I am hungry for example, I will enjoy an organic piece of fruit during my drive.  When this concept is truly grasped, it eliminates all questions like…what did she/he eat to look like that? What did they do?  What diet was used…YUCK…diet is a dirty word in my book.  Keeping my food simple is how I maintain ME.  There is no secret this or that and I am hopeful that one day, everyone will wake up and realize this.  A few other foods that I include in my simple line up are organic boneless skinless chicken breasts, wild caught fish, grains, nuts, seeds, strained organic Greek yogurt, and cage free organic eggs…now, check this list in addition to what I shared earlier.  I am eating foods that are from the earth, as fresh as possible when I purchase organic, not processed in a factory and stuffed in a box. 

I enjoy the colors, aromas, textures, and flavors of simple foods and when I combine them into a salad…WOW…simple at its’ very BEST!  Of course some of my food items come in bottles and containers such as my Extra Virgin Olive Oil, Extra Virgin Coconut Oil, Vinegars, Honeys, Nut Butters, Quinoa, Brown Rice, Greek Yogurt, Almond Milk, etc…but I research to ensure that they are minimally and organically processed, minimal ingredients and simple stored form.  NOW…this is the thing about eating my simple food…if I do not eat it raw or blend for a green smoothie, I am in the kitchen slicing, dicing, and cooking up a SIMPLE and HEALTHY meal that surpasses any complicated junk- in- a- box non-food item that is being passed off as “good for your health” food. 

Roasted Brussel Sprouts

I enjoy a stress free simple eating life that allows me to enjoy lots of healthy foods throughout the day.  I do not keep a food journal, count calories, grams, ounces, etc…I SIMPLY eat to live.  My body tells me when to eat and that is usually every 2 ½ hours and I eat to satiety, not to feel uncomfortable.  It is amazing how much MORE food I can eat when it is simply healthy…my large salads for example…OH MY…they seem to get bigger instead of smaller with every bite.  One of my favorite simple veggies right now are brussel sprouts….I roast these in the oven with EVOO and spices and OH MY…these nutrient packed baby cabbages are filling. 

So….I will continue to keep my food SIMPLE…it is my LIFESTYLE…and I am happy to know that I am making “healthy” healthy again! Stay Healthy ~

 

 

 

 

Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list.  If you are inspired, LIKE my entry, leave a comment and I look forward to responding! 

 

Stay Healthy~ Darla

 

 

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Turkey Chili

Here is another high protein meal that I like to make on the weekend, then refrigerate for leftovers throughout the week.  I don't think I ever make it exactly the same way twice, since I'm always tweaking the spices, cooking time, and ingredients.

Below is a basic recipe that you can adjust based on your taste preferences.

Ingredients

• 1 large onion, diced
• 2 tablespoons olive oil
• 1 1/4 lb extra lean ground turkey
• 3 cloves of garlic minced
• chili powder- 2 teaspoons
• black pepper- 1/2 teaspoon
• cumin- 4 tablespoons (I like a lot, maybe I use more??)
• chili beans- 1 or 2 cans, rinsed
• diced tomatoes, undrained- 1 can 14 oz
• tomato paste- 1 can 6 oz
• chicken broth- 1can 14 oz
• 2% shredded cheese for topping

Directions

• Heat oil in a large dutch oven or pot on medium heat.  Add onions until translucent. 
• Add turkey and break into small pieces.  Cook until browned.
• Stir in garlic and spices.
• Add beans.
• Add tomatoes, tomato paste, and chicken broth.
• Then I start tasting and adjusting the spices.  I sometimes add a pinch of cayenne, a little salt, and more cumin and/or chili powder.
• I cook it for about 45 minutes on a low simmer.  

My Fit Foods

I wanted to share with you a food shortcut that I've used in the past that really works well when you don't have time to cook, but want to eat healthy.  I typically like to cook our meals, but this is another option.  My Fit Foods is pre-cooked, fresh, refrigerated packaged meals that you just heat up for a couple minutes and they are ready to eat.  A while back, we bought enough meals for our family for several lunches and dinners.  I buy the small, but the large would be about enough for two meals for me.  Normally, I might just buy a couple a week to take to work for lunch so I don't have to go out or bring leftovers.

One of my favorite meals is the Atlantic Baked Salmon with quinoa and broccoli.  But I also really like the salmon cakes, chicken wrap, and chili.  They have breakfasts too and tons of choices.

The nutrition information is provided on each package, like this for my salmon:

All of the meals are based on a  40% low glycemic carbohydrates, 40% lean protein, and 20% healthy fat.  

I know My Fit Foods is in Texas and opening a location in Phoenix too.  I'm wondering if there's something similar where you live, and if so, have you tried it?  What do you think?  I remember before I tried it, the thought of pre-packaged foods sounded pretty bad, but they are actually good and you can't beat the convenience.   p.s.  I'm not being compensation by MFF for this post- I just wanted to share:)

Great Grandma's Hot Chicken Salad

Today's recipe comes all the way from my beloved, late Great Grandma, and it was passed down to me by my Grandma.  My Grandma is a great cook and she's always sending me recipes and healthy eating articles she's clipped from magazines, since she's diabetic.  I love that this Hot Chicken Salad recipe is in her own sweet handwriting.  You can tell I've used it a bunch since the notecard is worn and dirty- a great sign of a good dish!

Over the years, I've tweaked the recipe some and added a few new ingredients.  I never really measure anymore, opting to just toss everything in- about a cup of each vegetable.  

Ingredients

• 1 Rotisserie Chicken - I like to use the white meat only 
• Olive oil - couple tablespoons
• Onion - diced
• Carrots- diced
• Celery- diced 
• Peas- frozen
• Garlic- couple cloves minced
• Light mayonnaise - 1/2 cup
• Cream of mushroom soup- one can
• Fat free milk- a glug 
• Sliced olives - small jar
• Prepared Pesto - couple tablespoons 
• Lemon juice - couple squeezes
• 2% shredded cheese - a big handful 
• Large shell macaroni (you can use whole wheat) - cup cups dry 
• Salt and pepper to taste- I usually just add a very small amount. 

Directions

• Boil the pasta until al dente.
• In a second large pot, cook the onion, celery, and carrots in olive oil until softened.  Add garlic.
• Shred the chicken and add to the pan.
• Add mayo, cream of mushroom soup, milk, olives, lemon juice, and pesto.
• Add the peas.
• Add the cooked shells.
• Stir to combine.

• Pour the mixture into a baking dish and top with shredded cheese. 

• Bake at 350 degrees for about 20 minutes. 

• This is one of the meals I portion out into about 10 small plastic containers and take to work with me.   I reheat it for about a minute.

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$100 Nordstrom Gift Card Giveaway!

To celebrate YOU and thank YOU for reading, commenting, and following along on my new blog, I'm doing a GIVEAWAY!  This blog is a labor of love and I sincerely hope it is a place of encouragement for you.  As women, we can be especially critical of our appearance and bodies and I hope that we can try to change what we don't like, accept what we can't change, and just all love ourselves more, regardless of what we look like.

For the giveaway, I chose one of my favorite places to shop- Nordstrom!  One winner picked at random will win a $100 gift card to the store.

You must be a follower or subscriber to enter.  You can also be an Instagram follower (@Honeywerehome) or Pinterest follower 

Just leave a comment letting me know. (Please leave your email address so I can contact you if you win).  You can blog, facebook, tweet, pinterest . . . for additional entries. 

I'm so thankful for my readers!

The winner will be announced on Friday, December 14, 2012.  

U.S. and Canadian friends welcome to enter.   

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5 Reasons to Work Out During the Holidays

Hello and happy Monday!  I hope you had a great Thanksgiving and long relaxing weekend.  I had a nice Thanksgiving, but ended up eating way too much.  I went for a great walk/jog in our neighborhood park on Friday morning and it felt so good to get outside and get moving.  That jog made me realize how important it is to keep working out for the rest of the year.  With the Christmas holiday approaching and a schedule that is extra full, workouts can be the first thing to go.   But, I encourage you (and myself) to stick with (or start) exercising for these reasons:

1.  Reduce Your Stress.  For some of us, the holidays can be a stressful time of year and working out definitely helps to alleviate those tensions.   Even if I don't feel like going to the park or gym, by the time I'm finished, I feel so much better!  I have never regretted a workout, but I have regretted not working out.  Working out helps clear my mind and improve my mood a ton.

2.  Working Out Helps You Eat Healthier.  This is true for me, but I wonder if it's true for you too?? When I'm working out consistently, I tend to eat better.  I recognize that I worked hard at the gym and I don't want to "blow it" by eating poorly.  On the other hand, if I'm not working out, I tend to eat badly- indulging in way too many desserts.  It's a double whammy either way.

3.  Finish Strong.  For me, I've worked really hard to get into good shape and I want to maintain what I've accomplished.  If you've done the same, don't spoil it by quitting now!

4.  Be Ahead of the Game for the New Year.  When the New Year comes and everyone resolves to "get in shape" you'll be ahead of the curve!  How great will that feel?!

5.  No Guilt for Small Indulgences.  I try to eat healthy most of the time, but I admit to having a sweet tooth and indulging in desserts (and wine!).  I don't think total deprivation is a good thing and knowing I work out helps remind me that it's okay to indulge during the holidays without feeling guilty.

I don't tell you anything that I don't tell myself.  Writing this blog helps motivate me to continue my efforts at living healthy too.  My leg is feeling better, so I plan to pick back up my Live Fit Trainer.  I made my meals for the week on Sunday and I plan to Finish Strong and start the New Year off right!

via FitSugar

Also, I realized that I now have over 300 followers on Honey We're Healthy!  To celebrate and say Thank You, I will be announcing a GIVEAWAY this week.  If you want to follow this blog, click HERE or subscribe HERE.

Bring on the Dessert!

When it comes to Thanksgiving, most of us look forward to eating some lovingly prepared home cooked food and indulging in a few (or more) drinks.  I'm no exception and especially love getting my kitchen all dirty and smelling delicious aromas from the oven.  This year, I'm not hosting Thanksgiving, so I'm just preparing a few desserts to take.  I like to indulge, but not to the point where I'm uncomfortably stuffed, so I usually nibble on the appetizers, eat a smaller main meal, and sample all of the desserts!

This year, I'm in charge of the chocolate.  I'm making

Salted Caramel Chocolate Brownies

(I'm trying one of these sauces this time.)

Chocolate Covered Toffee

Chocolate Dipped Strawberries

Chocolate Peanut Butter Globs (from Ina Garten's new cookbook, Foolproof)

What's on your Thanksgiving menu?  I hope you have a wonderful day!

Tex Mex To Go

Y'all know that I couldn't make it through the week without preparing and portioning out meals for the week.  This is especially true for my lunch since I typically eat at the office.  One of my "go-to" meals is a Tex Mex dish that I shared recently on Instagram.

A few people asked for the full recipe so here you go.  I feel kinda bad because this isn't really a "recipe" - it's more of an assembly.  This recipe makes 10 small meals for me. 

Ingredients

• 2 packages Jennie O Extra Lean Ground Turkey
• 1 large can of fat free refried beans
• 2 packages Taco Bell low sodium seasoning
• Low fat shredded cheese
• Low fat or fat free sour cream
• Pickled jalapeños 

Directions

Brown the meat, then add the seasoning packages and water according to package directions.

I portion out the meat into 10 small containers, add a scoop of beans, sour cream, cheese and a few jalapenos.  I microwave it for about a minute and a half.  I also like this as a salad on top of shredded lettuce.  

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Spiced Sweet Potato Salad with Apples, Grapes, and Almonds

I'm so looking forward to the weekend!  I can't believe it's the weekend before Thanksgiving!  I feel like this holiday has totally snuck up on me.  When did we get so close to the end of the year??

This week, I prepared one of my favorite salads (fruit, nut and cheese), and today, my friend Jennifer is sharing one of her favorite salads- made with sweet potatos, apples, grapes and almonds- yum!!

Salads aren't always the first thing I think of for dinner when the temperatures start to dip but I've been making an effort to incorporate more fall and winter salads into our routine and, surprise, surprise, we're all loving them!

There are so many interesting ingredients in this hearty salad, you almost don't feel like you're eating a salad.  If you have a heavier eater in the family (ahem..husbands, boyfriends, and teenage boys) try adding a simple grilled cheese sandwich on hearty whole grain bread and I don't think you'll hear any complaints about portion size!

One of the things I love about this salad is its versatility.  You can make a number of substitutions without altering the health value, flavor, or texture of it drastically.  Sweet potatoes or butternut squash would both be great as the roasted vegetable.  Baby spinach, arugula, or mixed greens all works as the lettuce component.  Use any variety of apple or grape that you like.  Dried cranberries, cherries, or blueberries would all be delicious.  And for the nuts, walnuts, pecans, or marcona almonds would all be wonderful.  Tailor it to your tastes and what you have available and you'll have a quick and healthy dinner on the table in no time.

p.s.  This salad would also make a great salad course for the upcoming Thanksgiving holiday!

(Serves 4)

Ingredients

2 medium sweet potatoes, peeled and cut into 1" cubes

1 tbsp. olive oil

1 tbsp. toasted sesame oil

1 tsp. ground cumin

1/2 tsp. salt

2 Fuji or Gala apples, cored and cut into 1" cubes

2 cups green grapes, halved if large

1/2 c. dried blueberries (I like Trader Joe's dried wild blueberries)

1/4 c. sliced almonds

4 c. arugula

3/4 c. apple cider or apple juice

2 tbsp. cider vinegar

2 tbsp. minced shallots

2 tsp. dijon mustard

1/2 c. olive oil

1 tsp. salt

1/2 tsp. pepper

Preheat oven to 375º.

Toss sweet potatoes, 1 tbsp. olive oil, sesame oil, cumin, and 1/2 tsp. salt in a medium bowl.  Spread on a baking sheet in a single layer and roast until tender and starting to brown, about an hour.  Let cool slightly.

Meanwhile, combine the apple cider, vinegar, and shallots in a small saucepan and bring to a boil over medium-high heat.  Cook until the mixture is reduced to about 1/4 cup, 6-8 minutes.  Take off the heat and whisk in 1/2 c. olive oil, 1 tsp salt, and 1/2 tsp. pepper.

Place arugula in a large bowl and toss with some of the dressing.  Divide the arugula among four plates and top with apples, grapes, dried blueberries, almonds, and sweet potatoes.  Drizzle more dressing over the top and serve.

Magic

via TylerKnott.com

Breakfast Egg Sandwich

Today I'm bringing you a breakfast sandwich that one of my very-favorite-people-in-the-whole-world, my Grandma, used to make for me when I was younger.  It's an egg muffin and whenever I make it, I always think of her.  It reminds me that sharing food is sharing love and my Grandma is exceptional at that.

I use a 100% whole wheat muffin, extra lean turkey ham, 2% American cheese and one real egg (but you can use egg whites if you prefer).  Simply fry the egg and a slice of turkey ham with Pam cooking spray, toast the muffin, and top with a slice of cheese.  

Below is the nutrition information.  

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Sidelined

I recently mentioned that an injury was plaguing me and, unfortunately, it hasn't gotten any better.  It's my right hamstring or maybe some kind of sciatic nerve pain from being tied to my desk??  Although I have been working out hard the last 8 weeks, I don't think I overtrained.  I'm careful to lift heavy, but not heavier than I can bear.

I'm disappointed because I only had 4 weeks to go on the Live Fit Trainer, but I can't complete it in my current condition.  The last phase calls for active rests between sets (burpees, jumps, sprints, jumprope) and I don't think those are a good idea for me right now.  

On the up side, I had actually already gotten more lean in the 8 weeks than I had anticipated and I'm not sure I really wanted to get any leaner.  

To maintain my sanity, I'll continue working out, but focus on upper body and maybe just walking.  If the pain persists, I will visit a doctor.  Hopefully, it's not that serious and will go away on its own soon.  

On my blog, I'll continue to bring you fitness advice, food ideas and recipes, and more help to keep you motivated.  Let's finish the year strong!  I'm super excited for the holidays and I want to post healthy food alternatives in addition to some of my favorite splurges!  Thanks for all of you support and encouragement.  

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via

Don't let that be you! :)

Salad (Fruit, Nut, Cheese)

Hi friends!  It's good to be back:)  Over the weekend we went to my son's school Fall Festival and had a great time.  He is at that absolutely delightful age of 2 1/2 and I cannot get enough of him!  Just look at those cute cheeks and squishy little arms and hands!

The problem with the festival was each parent had to bring a dessert, so I made chocolate covered toffee, and then I couldn't stop eating it!  This stuff is seriously addicting.  Now, I'm craving a detox and think I need to incorporate a few salads into my meals this week.

One of my favorite combinations of salad is fruit, nut and cheese.  The salad below is a combination of Romaine and butter lettuce, apricots, walnuts, and goat cheese.  I drizzle a little olive oil and balsamic vinegar and that's it!  Super fast and easy.  Add grilled chicken for extra protein.

Of course, you can use whatever lettuce you prefer, then switch up the ingredients with various kinds of nuts (like almond slices or pecans), fruit (peaches/cranberries), and cheese (parmesan shards, feta).  Enjoy!

p.s.  If you want the toffee recipe, go HERE.

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You Can Do It!

Hi guys!  An injury has sidelined me for a bit.  Hope to be back soon!

In the meantime . . . 

via

My Live Fit (WEEK 8) Recap- Counting Calories

So this week (I just finished Week 8 of 12) on the Live Fit Program, we were supposed to count calories.  I used the formula below to determine I should be eating around 1,230 to 1,530 calories per day, depending on my activity.

I found this super cool website, My Fitness Pal that calculates calories for you.  You just type in your ingredients (they have a drop down list for you to choose from down to specific brands) and it calculates the calories, carbs, fat, and protein grams for you.  Here's what 1606 calories a day looks like for me when I'm eating:

Meal 1:  Protein pancakes with peanut butter and syrup + coffee and creamer

Snack:  Two protein brownies -- I don't think the brownies are in there, so my calories are about 100 higher than the My Fitness Pal totals (totaling 1606)

Meal 2:  "Tex Mex" -- I had to add it twice under the "lunch" category

Meal 3:  "Tex Mex"

Meal 4:  Protein shake (after workout)

Meal 5:  Egg White omelet

Those calories add up fast, and with My Fitness Pal, I was able to see how every calorie counts - my coffee creamer alone has 100 calories!

I completely blew the calories this weekend though.  I indulged in cheeseburger, fries, and a beer on Friday, crab cake egg benedict on Saturday at brunch, pizza on Saturday night, and Sunday for lunch.  Also, I had wine on Sunday- but just one glass.  

I'll be back tomorrow sharing my latest photo and workout sheets.  

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Healthy Shepherd's Pie (via The Chronicles of Home)

Happy Friday all!  I hope you have some good weekend plans- I know I'm ready for it!  My friend Jennifer from The Chronicles of Home is back with a wonderful fall/winter recipe for you.  She made over Shepherd's Pie to make it more healthy, without sacrificing any flavor.  Since I've been eating pretty much the same thing over and over, I'm really looking forward to cooking some delicious good-for-you food.   I've got my eye on you Thanksgiving! . . . 

Be honest…do you think I've lost my mind putting "healthy" and "shepherd's pie" in the same sentence?  I promise you, I am still sane!

This shepherd's pie is thick, richly-flavored, meaty, and fits snugly into the "comfort food" category but is also loaded with healthy vegetables.  The typical butter and cream laced potato topping is swapped for a parsnip, potato, and butternut squash puree made rich with just one tablespoon of butter and kept smooth and creamy by using some of the cooking water.  

Instead of the traditional lamb I use beef here, and this is my secret to keeping the dish both healthy and doable for a weeknight.  Whenever I cook a chuck roast, I make sure I save about a pound of the leftover meat.  To cook the chuck, I place it in a Dutch oven with red wine and water covering the meat about 3/4 of the way. 

I roast it, covered, in the oven for about 4 hours, until the meat shreds apart.  I carefully go through the meat with a couple of butter knives, shredding it all and removing any visible fat.  Then I set aside about a pound of the shredded, de-fatted meat and freeze it until I'm ready to make shepherd's pie.

The taste is everything you might want from a shepherd's pie but you can put that indulgence guilt away for another time and eat happily with the knowledge that you are putting a cornucopia of healthy things into your body.

Ingredients

Filling:

1 tbsp. olive oil

1 medium yellow onion, diced

1 c. peeled and chopped carrots (about 3 medium)

1 c. chopped celery (about 2 large stalks)

14 oz. can diced tomatoes, drained

3 cloves garlic, minced

2 tsp. tomato paste

2 bay leaves

1/2 tsp. dried thyme

14 oz. can chicken broth

14 oz. can beef broth

large bunch Swiss chard, center stems removed, chopped

1 tbsp. flour

1 lb. cooked, shredded beef from a chuck roast

Topping:

1 c. peeled parsnips, cut into chunks

2 c. peeled potatoes, cut into chunks

2 c. peeled butternut squash, cut into chunks

1 tbsp. butter

Heat the olive oil in a large pot over medium-high heat.  Add onion and saute 5 minutes.  Add carrots, celery, tomatoes, garlic, tomato paste, bay leaves, and thyme.  Saute until partially tender then add broths and bring to a boil.  Lower heat and simmer until vegetables are very tender, about 15 minutes.  Stir in Swiss chard and cook until wilted, about 5 minutes.  

Put the flour in a small bowl, scoop a bit of the hot broth into the bowl, and whisk until smooth.  Add to the pot and stir in the beef.  Bring to a boil and season with salt and pepper.  Remove from heat.

While the filling is cooking, bring a large pot of salted water to a boil.  Add parsnips and cook 2 minutes.  Add potatoes and squash and cook until very tender, about 10 minutes longer.  Drain, reserving 1 cup of the cooking liquid.  Return vegetables to the pot and use a hand mixer to puree the vegetables with the butter.  Add reserved cooking liquid a bit at a time until everything is smooth.

Preheat the oven to 375º.  Pour the filling into a rectangular baking dish.  Spread the warm topping over and bake until the filling bubbles at edges and the topping begins to brown, about 30 minutes.  Let cool slightly and serve.

Thank you Jennifer!