Tuesday, May 31, 2011

It's that time of Year...Rhubarb Crisp

Easy Rhubarb Crisp
With the help of my dad I planted my very own rhubarb.....

It may not look like much but it's the start of something good I tell ya.

at least it has gotten plenty of TLC...maybe a little too much

Even though you are making a yummy dessert with rhubarb, the plant itself offers lots of nutrients including vitamin C, fiber, and calcium.

Until next time...

look good, feel good, do good

Friday, May 27, 2011

Homemade Breakfast Sausage

Homemade Breakfast Sausage

recipe adapted from Momentum Magazine - Kate Brown


1 lb ground turkey breasts

3/4 C shredded apple (organic)

1/2 C silvered almonds

1/2 tsp dried sage, crushed

1/2 tsp ground pepper

1/2 tsp sea salt
1/2 tsp paprika

dash ground nutmeg


In large bowl, combine turkey, apple, almonds, sage, pepper, salt, paprika, and nutmeg. Mix well and shape into six 1/2 inch thick patties. Arrange patties on a greased broiler rack and broil 4 to 5 inches from heat about 10 minutes or until thermometer reads 165F, turning once. OR you can cook sausage over medium heat in a skillet for 8 to 10 minutes until no pink remains.

Serve with a side of in-season asparagus (drizzled with lemon olive oil) and sweet potato fries.

Have a fun and safe Memorial Day weekend! Take a moment to remember those who have served and died for us.

Until next time...

look good, feel good, do good

Wednesday, May 25, 2011

Trey Update 3 1/2 months - Breastfeeding

First, a few picture updates of my blessing from above...

Trey at about 2 month, topping the charts at 14.5 lbs and 23 inches

he rolled over at 6 weeks and now LOVES to bounce in his jumper and go for runs with mommy in his jogging stroller

Trey at 3 months striking his "look past the camera" model pose

Now on to the topic of the day.........
That's right this post is all about breasts...breastmilk that is! I see it now, whatever men followers I have are hitting the X in the top right corner....but wait right there....you're not off the hook. Your role in breastfeeding is just as important as the mother and child's so listen up.
Before there was bread, chicken, and broccoli on or plate there was milk. Custom made, just for you, breastmilk.

Breastfeeding is the biological norm!
#1 Did you know: Human milk contains two types of proteins: whey and casein. Approximately 60% is whey, while 40% is casein. This balance of the proteins allows for quick and easy digestion for an immature digestive system. And humans are the slowest growing and maturing mammals, but also have the most advanced brains. So it makes sense that the protein content of human milk is relatively low while the level of carbohydrates is high. (la leche league)
It's amazing how the women's body is capable of making the perfect combination of protein, carbs, fat, antioxidants and minerals for a baby's developing brain and body.
#2 Did you know: Breastfed babies have fewer incidences of illness, ear infections, allergies, and asthma. Breastfeeding also has a protective effect against juvenile diabetes, celiac disease, childhood cancer, rheumatoid arthritis, urinary tract infections, multiple sclerosis, liver disease, and acute appendicitis.

It doesn't always come easy. In fact, breastfeeding can be a very painful and discouraging process. I mentally prepared for it to be a difficult experience.... cracks, blisters, you name it. Women can face all kinds of struggles such as soreness, low milk supply, and juggling going back to work. They need a support team...family, nurses, and mommy groups to aid in their success. Dad's, this is where you come in....support car, team, whatever you want to call it. The first night home from the hospital it took 4 hands and 40 minutes to get Trey to latch on. Amongst desires for a "nurse call" button and feelings of failure, Jeremy was right there with me positioning Trey and giving words of encouragement.
Luckily, this was pretty much the hardest moment. From there on out it has been smooth sailing as Trey learned to latch on and my plentiful milk supply came in.

#3 Did You Know: Breastfeeding can burn up to 500 calories/day. That's like going on a 5 mile run!

Breastfeeding is nothing to be ashamed of while in public. A girls gotta do what a girls gotta do. In fact, it should be praised and not looked upon in disgust or humiliation. Thanks to my udder cover I have nursed in the church bathroom twice and the parking lots of my gym, Home Depot and HyVee grocery store.

This picture displays how Trey feel after a good, nourishing milkshake
I have pumped while driving down the road, in the bathroom of restaurants, and plan to this weekend at the airport and on an airplane. (I always wonder what people think when they hear this air pumping noise in the stall next to them). My girlfriend has a 5 month old and as a sales rep she travels all around the state and across the nation but continues to pump as she goes! I gathered some advice from her about how to store and pack my milk while away.

..........In fact, I am nursing as I type. Heck yeah, I'm a mom and can now hold the title "queen of multitasking!"

Did you know #3: The American Academy of Pediatrics recommends exclusive breastfeeding for approximately the first six months and support for breastfeeding for the first year and beyond as long as mutually desired by mother and child.

Milk is like gold and with a trip this weekend I have made sure to leave J with a good supply. I am also packing a cooler and my pump so I can keep on collecting and bring home.

Other "perks" (see #10) and did you knows of breastfeeding:
1. Aids in uterus returning to original size after birth.
2. Poops and spit-up don't stain or stink as much.
3. Mother-infant bonding enhanced.
4. Great way for working moms to maintain their attachment to baby and to "reconnect" after work.
5. Reduces exposure to sugar in formula.
The only sugar babies need or should have is lactose - the simple sugar found in human breastmilk. Sucrose is harmful to teeth and the rest of the body.
6. Reduces exposure to potential allergens in formula.
Cow's milk and soy are two of the most common allergens, and cow's milk and soy are the two most common types of formula. Human babies are never allergic to human milk.
7. Inexpensive. Nursing is free.
8. Reduced risk of SIDS.
9. Reduces a mother's risk of breast, ovarian, cervical and uterine cancer.
Breast cancer is a leading killer of women in the United States and around the world. We know that breastfeeding drastically reduces the risk of developing breast cancer. For this reason alone, it is worth committing to breastfeed.
10. For the normally flat-chested, a temporary boost! Not the single best reason to breastfeed, but a nice, um perk.

Great resources can be found online: http://www.llli.org/

If you have any success stories, tips or words of wisdom, please share in the comments!

Until next time...

look good, feel good, do good

Monday, May 23, 2011

Clean Energy Bars

Clean Energy Bar

my fellow crossfitter, Katie, found this on www.snack-girl.com
(makes 12 or 24)

1/2 cup nut butter
2 bananas, mashed
1/2 cup whole nuts (choose your favorite)
1 ½ cup total of dried fruits (cherries, cranberries, apricots, raisins, coconut, etc.)
1 cup rolled oats
1 tsp vanilla (optional)
Pinch cinnamon (optional)
1/4 cup pumpkin or sunflower seeds (optional)

Preheat oven to 350 F. In a food processor, coarsely chop nuts and dried fruits. Mix nut butter and bananas until a paste forms. Add the rest of the ingredients and mix. Spoon into lightly greased muffin cups and bake for 15 minutes. Can be stored in refrigerator for 5 days.

For one granola bite (12 in recipe) = 190 calories, 8.4 g fat, 26.7 g carbohydrates, 5.4 g protein, 3.1 g fiber

Until next time...

look good, feel good, do good

Friday, May 20, 2011

Roasted Brussel Sprouts & Glazed Chicken Breast

Roasted Brussel Sprouts & Glazed Chicken Breast


1 tsp olive oil

3 chicken breasts

Fresh ground black pepper

2 tsp fresh thyme, chopped

brussel sprouts or Belgian endive that has been cored and cut in 1/2 inch thick slices

2 tsp honey
1 T fresh lemon juice
1/2 C chicken broth

2 T chopped parsley
Heat oil in large skillet on high. Season both sides of chicken with pepper and thyme and brown for 2-3 minutes per side. Remove from pan and reserve. In same skillet, add honey, lemon juice, broth and boil until liquid is syrupy, 6-8 minutes. Return chicken to skillet, add parsley and toss until chicken in coated with pan juices. Serve hot!

As for the brussel sprouts...click here.

Until next time...

look good, feel good, do good

Wednesday, May 18, 2011

Great Harvest Bread Company

Looking for a great local bread company to purchase your ooey-gooey cinnamon rolls on Sunday morning or you fresh baked focaccia to pair with your Italian dinner?

Look no further:

recently ventured out to a new location in West Des Moines making OH SO convenient for people to get their fresh baked goods.

Not even kidding, one of the BEST cinnamon rolls I have ever had! (besides grandma Smiths, of course)

Wheat focaccia with sun dried tomatoes....delish!

Until next time...

look good, feel good, do good

Monday, May 16, 2011

Top 7 Non Perishable Superfoods

Top 7 Non Perishable Superfoods

1. Canned wild salmon and tuna, packed in water

2. Dried blueberries

3. Walnuts

4. Whole grains (rolled oats, brown rice, popcorn)

5. Green tea

6. Canned beans or legumes (black beans, garbanzos, lentils, nuts butters)

7. Extra-virgin olive oil

source: blog.superfooddrive.com

Until next time...

look good, feel good, do good


Friday, May 13, 2011

Baked Manicotti Bundles

Enjoy this tasty way to get one of your two recommended servings of fish per week!

Baked Manicotti Bundles
from Clean Eating Magazine
olive oil spray
3 to 4 green onions
10 whole wheat lasagna noodles
1 carrot, peeled
1 tsp EVOO
12 oz fresh tilapia fillets
4 oz light cream cheese
1/2 skim milk
1/2 tsp dried dill
1/2 tsp sea salt
2 oz 2% mozzarella cheese, divided
fresh dill for garnish
Preheat oven to 350F. Lightly coat glass pan with olive oil. Trim off whites of onions and score the upper ends of the green stems. Prepare noodles according to package directions. During final 90secs of cooking add green stems, then remove. Drain and rinse pasta and set aside. Grate carrot and set aside. Place a large nonstick pan on medium heat and add oil. Heat for 1 min then add fish. Cover and cook for 3 min. Carefully flip fillets and cook for 1 more min. Break fillets up with spatula. If pieces are not opaque cook for one more min. Remove from heat and set aside. Add cream cheese, milk, dried dill, and salt to medium saucepan. Use spatula to break up cream cheese. Place pan on low heat and cook, whisking constantly. Cook for 1 min or until cream cheese is smooth. Remove from heat and scoop half the mixture out to reserve for later. Stir in carrots and fish into pan with cheese. Lay noodles out on cutting board. Place 2 T of cheese mixture on each noodle and gently roll into tight bundle. Tie with green onion stem. Place onto glass pan and spoon reserved cheese mixture on top as well as remaining mozzarella. Bake for 25 minutes or until golden brown. Garnish with fresh dill.
Nutrition for 2 1/2 bundles: 447 calories, 12g fat, 35g protein, 49g carbs.

Until next time...

look good, feel good, do good

Wednesday, May 11, 2011

Natural Energy Bars

The "bar" aisle at the grocery store can be daunting...all those flavors, brands, ingredients, and claims.

Hopefully this article from http://www.appforhealth.com/ will help clear up some of that confusion:

You may run across a familiar name within the article :)

Here is another great article:

Until next time...

look good, feel good, do good

Monday, May 9, 2011

A Beautiful Breakfast on a Beautiful Day

Hope everyone had a wonderful Mother's Day! I was blessed to celebrate my very first one! Trey surprised me with a Cyclone picture frame :) and J gave me a big, beautiful wind chime to hang on our porch! I can't wait to relax to the lovely music.

I LOVE breakfast.....

especially omega 3 eggs scrambled with veggies, a side of low fat cottage cheese and couple slices of whole wheat English muffins with strawberries on top.

The English muffins remind me of one of my favorite ways to make PB&J. I eliminate the sugary jam and replace it with REAL fruit slices and maybe a tsp of honey.

Until next time...
look good, feel good, do good

Thursday, May 5, 2011

24 Day Challenge

Check out Zach's incredible results! Hard work really does pay off!

"My goal for the 24 Day Challenge was to lose as much fat as possible while putting on as much muscle as possible. I also wanted to incorporate healthier eating habits into my life. I feel I achieved both of these goals.
I lost over 20 pounds of total weight while trimming off more than that in fat weight, and increased my muscle mass at the same time. I am definitely on a better overall diet than before: no more soda (haven’t had one since the start of 2011), very limited fast food, more vegetables/fruits and less processed foods. I feel better physically and mentally than I have in a long time. My wardrobe has basically doubles, as I can now wear shirts I haven’t been able to fit into in years. I had to buy some new jeans, and old pairs fit much baggier than before. My energy is up and I actually look forward to working out.
My favorite part of the challenge was it was simple and easy to follow. It wasn’t a drastic change in food intake like most diets. It’s more a matter of learning what to cut out and manage what you put in better.
I greatly appreciate all the info and support I received from Sara. It makes the whole process easier knowing you have someone who can answer your questions and be supportive of you!
If you are willing to make the commitment to changing your diet long term and incorporating exercise into your daily lifestyle, I would highly recommend it. I ended up doing the challenge for 90 days instead of just 24, which took a lot of commitment. But it was definitely worth the effort.

Overall I had a great experience, and hope that people can gain motivation for their own goals by hearing how well it can work and really how easy it is to make a few changes to your lifestyle to make yourself feel better!"

So proud of you Zach!

Get ready for summer by contacting me today for more info on Sara B's 24 Day Challenge!

PS...have you heard the exciting news....DSM is getting a WHOLE FOODS!!! WAHOO! Finally, one stop shopping...I don't have to drive all around town for local and organic foods.

Until next time...

look good, feel good, do good


Tuesday, May 3, 2011

Creamy Tomato Thyme Soup

Creamy Tomato Thyme Soup


2 T olive oil

1 medium yellow onion, chopped

1 large carrot

1 stalk celery (organic)

2 cloves garlic, minced

1tsp fresh thyme leaves, plus additional for garnish

pinch of crushed red pepper flakes

3 1/2 C chopped tomatoes including juices (fresh or canned)

2 C chicken broth (I love Watkins)

1 tsp sweetener of choice

2 T plain Greek Yogurt

4 tsp Parmesan cheese...fresh adds a new dimension of flavor :)


Heat oil in large saucepan on medium-low heat. Add onion, carrot, and celery and cook stirring occasionally, until veggies are softened and starting to brown (about 12 minutes). Add garlic, thyme, and pepper flakes. Cook, stirring for 1 minute. Add tomatoes and broth. Increase heat to high and bring to boil, then reduce to a simmer for 20 minutes. Puree soup with a hand blender, in a blender in batches or food processor. If using blender, only fill half full and leave lid slightly ajar to let steam escape. Stir in sweetener. Serve warm with a scoop of Greek yogurt, cheese shavings and fresh thyme leaves.
Pair this soup with a ooey-gooey grilled sharp cheese sandwich on Ezekiel Sprouted Grain Bread.

Nutrition for one cup soup and 1 tsp cheese:

151 calories, 8g fat, 15g carbs, 3g fiber, 6g protein

Until next time...

look good, feel good, do good

Monday, May 2, 2011

Sugar...is it Toxic?

Here are two great posts from my fellow RD's Julie Upton and Katherine Brooking from http://www.appforhealth.com/

then read: One week to beat your carvings for sweets to learn how you can easily cut sugar out of your diet.

Little does J know we are about to embark on at least 7 days of sugar free ourselves :)

I feel we could use a little tune up as our sweet toothes are off the charts!
Until next time...
look good, feel good, do good