Sara B Consulting

Sara B Consulting has moved

2011-09-12T10:23:00.001-07:00

The bags have been packed and Sara B Consulting blog has moved! I've now combined my blog and website into one convenient location. I hope you find it easier to follow comment and share with your friends. Thanks for following and your support. Check out the new site here:
SARA B CONSULTING
Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

Lest They Be Forgotten

2011-09-11T03:00:00.000-07:00

Today is a day of remembrance, compassion and love. Today some of us are sadden and pray silently, some feel blessed and thank God for the ones who serve us, and some feel a fire inside of them with a desire to do something, be something, and feel something. 10 years ago my Aunt Pam felt that fire within her. She was a flight attendant for American Airlines when 9/11 occurred. It became one of her missions to make sure that the Flight Crews lost during that tragic day were not forgotten by holding the Lest They Be Forgotten Luncheon at her house every year on the anniversary. A few weeks ago my Aunt Pam lost her battle with ALS. Although, it was a very sad time for family and friends, her life was celebrated for all the amazing things she accomplished. Below is her eulogy and I do encourage you to read it as it is very touching story of tribulation and inspiration. The following exert is about the luncheon.

"Pam was especially touched and decided in her always kind and compassionate way, the Flight Crews should not be forgotten. Each year for the next five years she hosted a Lest They Be Forgotten Luncheon at her home and her expense. The last luncheon more than 100 flight and ground crew attended. There were active and retired employees from, American, United, TWA, Eastern, Continental, Frontier and more in attendance. "

THIS IS THE EULOGY READ AT THE FUNERAL
Hi everyone, thank you for being here. My name is LaMyra Holman Childers. Pamela Richardson Brown was my best friend. This eulogy was a labor of love, although I originally started it for Pam s retirement from American Airlines July 1, 2011.
Pam and I first became friends in August of 1964 (for those of you attempting to do the math in your head, it was just shy of 47 years ago). Pam was in my homeroom and I was new to Harrison High School in Colorado Springs. Coincidentally, we were wearing the same dress but in different colors (what can I say &she liked my taste). If the truth is told every third girl had on the same dress that year, because the Beattles were the rage and so were Liz dresses. They were shirtwaist dresses, long sleeved, with a row of ruffles down the front button placard and were made of small gingham checked cotton. Pam s was red and white and mine was navy and white. Our desks were side by side and thus began our long journey down the road of life next to each other .
Her favorite color was red. Her favorite flowers were Black Eyed Susan s because they made her smile, Carnations because she loved their smell, Sweet Peas because they stirred childhood memories and Geraniums because she carried them for her wedding. She loved to read and was never without a book. Her favorite book was A Town like Alice by Neville Shute. Ironically, it was about a young woman who survived extreme adversity through personal strength and perseverance. She and I would exchange books with each other and we had our own little book club long before it became vogue.
To know Pam was to accept cats. She loved cats as much as she loved books and could rattle off the name of the family cats in rapid succession beginning with Alphie and ending with Zoomie. Yes, 26, not all at once but there were always several at a time. The word was out among the Colorado Springs felines, if a cat wanted a great home they would head to the Richardson house. Later when Pam had her own home there was always a cat or two or five.
Our first summer after graduation she worked as an attendant at Neusteter s parking lot. They wore (what else) red skirts and sweaters. I had started work at the phone company (there was only one back then) and my office was located on the fourth floor of the First National Bank Building directly next to the Neusteter s parking lot. We would have lunch together several times a week. Too many times to count she told me, as soon as she turned 21 (the required age) she planned to become a Stewardess (yes &they were stewardesses back then). True to her word &the day she was old enough she began the task of applying with every airline operating at the time. She was working at King Soopers located in Southgate Shopping Center when as she told the story she looked up and there was her mom, Betty, running in the door, her coat tails flying, waving a paper, and smiling. It had arrived & her acceptance for an interview with American Airlines. Ed Bauer (who is still with American at the age of 75) interviewed her. As he tells the story he hired intelligent young women with engaging personalities and winning smiles . Pam said, The only thing I remember about the interview was Ed covering his name tag half way through and saying what is my name . Pam had remembered his name because we went to high school with a boy named Randy Bauer. I was glad I didn t say Randy but Mr. Bauer instead, because he said Pamela welcome to American Airlines. When she called to tell me she had been hired she said we have to go to Michelle s everyday and eat ice cream because I have to GAIN 6 POUNDS BEFORE I GO TO TRAINING &I AM THAT MUCH UNDER THE WEIGHT QUALIFICATIONS. Needless to say that conversation became of source of many laughs in the years that followed. Our last visit to Michelle s the two of us were joined by Pam s dear friends Janet Morgan Gripe and Whitney Anderson. The four of us consumed a sundae listed on the menu as large enough to feed eight . The next day Pam left for training without her weight having changed by an ounce.
Upon arrival to Dallas the ladies were assigned room mates, four to a room. Of Pam s original room mates one left American to marry, one retired 2 years ago and the fourth one, Beverly Burns left American to become the first female 747 Captain for Continental Airlines. She and Pam have remained friends.
Graduation from the flight school was in Dallas, Texas and Betty pinned Pam s wings on, July 1, 1971. Immediately, she was sent to her base in New York City. Pam LOVED her job. She would write and say, I can t wait to go to work. Her motto became the saying if you do something you love &it will never feel like work.
Long distance calls were too expensive back then so she wrote letters weekly. In one of her letters, she told me she had a peeping Tom the evening before. This puzzled me because she was living on the 25th floor of Waterside Plaza. How could she possibly have a Peeping Tom &.as it turned out she was sitting reading with just a lamp on, enjoying her book when the apartment lit up like daylight. She looked around puzzled and went to the window. Across the Plaza in another high rise, a man with a spotlight was scanning windows of her building and using binoculars to peer in & &.only in New York she wrote.
During her New York days, Pam was seeing Terry Paff. Not long after graduation from the Air Force Academy, he was sent to Viet Nam. At the time, Delora, whom she fondly referred to as Dee was sharing an apartment with her. Terry would occasionally mail gifts to Pam. Pam was never materialistic; practicality and functionality always exceeded appearances. Dee on the other hand was a tall, pretty blond that made an art, of dressing and accessorizing. One evening they were sitting in their apartment visiting when Dee commented on Pam s watch; a tiny, little, Timex with a small black leather band. Dee said, Pam you really need a different watch , to which Pam replied, I like my watch, it s a Timex, you know what they say, it takes a licking and keeps on ticking. Well , Dee replied, you still need a new watch. At this point, Pam said, I do have another watch, that Terry sent me but it feels so much bigger than my little Timex. Dee who knew every quality brand name, of every product on the market, said, Let me see the watch. Pam went to the bedroom and pulled a shoe box from under the bed. She showed the watch to Dee. Pam said, I instantly realized this watch brand I had never heard of must be something special because Dee nearly hyperventilated . Pam Richardson you have gold Rolex with a customized band and you are keeping it in a shoebox under the bed!!! Pam wore the watch everyday from that day on and it was usually her only piece of jewelry.
Mike and I married in 1973 and as one of my bride s maids, there was Pam watching our vows.
She had flown in from San Francisco where she and her new room mate Carol Lord were sharing an apartment. Carol and Pam remained friends all these years. If you haven t noticed a trend yet &.once you became Pam s friend, you had a friend for life.
In 1974, there was a knock on our apartment door and there stood Pam. I was shocked because she had just been home the week before for a visit. Why was she home again? Before I could ask, she said, Myra Doctor Short ran some tests last week when I was home and the results were questionable, so I came back for more tests. Her next comment was like a knock out punch to the head. I have cancer . How could this be, people our age didn t get cancer. Within a couple of days she was in the hospital recovering from surgery. Never one to dwell on the negative she said, When I get out Dr. Short said, walking will help me recover, so we will walk everyday, o.k.?
A few years later, my good friend, Pierette Goodhue, was diagnosed with cancer. Trying to encourage Pierette, I shared the story of my friend Pam s diagnosis of cancer and her cure. Ironically, years later my friend Pierette became friends with Pam, not through me but through this very church and their children s school. Pete as we call her is here today.
It was during one of those walks we talked about Pam not being able to have biological children. Do you think a man will be comfortable marrying me if he knows I can t have children? My reply, If he isn t, then he isn t worthy of you and doesn t deserve to marry you. What about you , I asked. ME ? She asked surprised. I am fine with it, my mom adopted me and I know how I love her and how she loved me. No, I don t have a problem with adoption at all.
In 1977 she met just that man. His name was Bob Brown, like her he loved flying, in fact he proposed to her in the air while piloting a plane. Bob had served as a pilot in Viet Nam and Pam never grew tired of his piloting stories. Pam was thrilled by Bob s large Iowa family. She loved each of her sisters and brothers in-law. The Brown clan as she happily referred to them became her family too. Bob was a hard working, honest, salt of the earth man. If you want to hire a good worker hire an Iowa farm boy she would say many times over the years.
Their wedding was beautiful. A summer wedding at the United States Air Force Academy Community Chapel, red geraniums in clay pots and we brides maids wearing, what else, red dresses. Bob was handsome and Pam was radiant and beautiful.
Knowing they would be adopting children Pam began researching what needed to be done. The ever so organized Pam had files of information. Through a passenger on a flight she heard about Los Posingos Orphanage in Bogota, Colombia. It sounded like a perfect fit. It didn t take long and she and Bob were doing the paper work for an adoption. She called and asked me for a letter of recommendation to be included with their paperwork. I was honored and thrilled to provide the letter. I remember writing, a child in Pam and Bob Brown s home will be blessed with wonderful parents. In May, 1981 a precious little boy soon to be named Donald Miguel came into Pam and Bob s life. It was November 30 when the elated couple finally held their son. In addition too their new baby, they had formed a new friendship with Amparo Escabar, fondly known as Pito . The Escabar family worked closely with Los Posingos Orphanage and also knew the Rubios family that provided foster care for Donald until the adoption finalized. Pito would leave Colombia and visit the Brown s often after Donald s adoption.
Knowing the process would take a while, Pam and Bob immediately began paperwork for another adoption. They had no preference whether it should be a girl or boy, just a baby. Less than two years later, to help speed up the paperwork process, it was Pito who hand carried their documents back to Bogota. Shortly after delivering the paperwork, Pito received a call from the orphanage and was asked to contact the Brown s and let them know they had another baby. A baby girl would soon join the Brown family. Her name would be Ana Christine.
The wonderful Escabar family cared for Ana for eight months until the adoption became final. Pito developed a special attachment to this tiny little baby girl and Pam and Bob s attachment to the Escobar s (especially Pito) deepened. Pamelita, as she became known, called Pito several times a week to check on their new baby. Although very ill initially, slowly the little girl began to thrive. Bob was able to go to Bogot� one day before Pam and saw Ana for the first time. The next day it was Pam s turn to arrive and finally hold her little girl. Pito became Ana s God Mother.
The family of four was living in Geneseo, Illinois. Pam (still a Flight Attendant) and Bob (a Captain for Air Wisconsin) were based in Chicago. Bob was also a Major for the Air National Guard.
Friday morning, March 25, 1988 Pam took the children with her to St. Malachi s church to do some volunteer work. She was dusting and polishing wood around the altar when Bob walked in dressed in his flight uniform. They had a quick conversation and Bob kissed his young wife, and children good bye. He left for his weekend National Guard duty. That evening at approximately, 6:25 p.m., 10 miles northeast of Rushville, Illinois, Bob s OA-37 twin seater jet crashed into a freshly plowed corn field. Major Bob Brown and Col. John Allen were killed.
The young widow Pam was a picture of grace and composure at the memorial service which was held in a hanger; the only place large enough to accommodate the crowd. Donald 6 and Ana 4, too young to understand what was happening, sat near their mother, who had once again been dealt a devastating blow.
Within two weeks, Pam began the recovery from grief and started her journey as a single mom. A year later she made the decision to move back home to Colorado Springs. Leaving her dearly loved friends in Geneseo, she and Patti Adams Cooper drove a huge rented moving van from Illinois to Colorado to her new home. By now you all know the pattern they are all still friends, Linda, Deb, Mary, Patti Laurie and others whose names I may have missed.
Pam had the support and friendship of Carl Cox during this time, however; she remained single and watched her children progress through elementary, middle and high school. No surprise to anyone she was an eager volunteer and always available to assist with any project. Donald headed to Grinnell in Iowa and Ana to CSU. Donald married his wife Erica, January, 2003. Pam was an incredible mom. She loved, listened, encouraged and advised them well. She read to them, taught them the importance of faith and believing and insisted on good manners. If her children needed anything she would move Heaven and Earth to accomplish it. Pam traveled with her children and instilled in them a confidence that today allows them not to be fearful of new adventures but anxious to explore possibilities. Their travels took them to Paris, New Zealand, Colombia, and China and for Pam included walking across Scotland from coast to coast. Brown family reunions, weddings and special occasions were a must and Pam made sure her children remained in touch with their father s family. Pam once said to me she hoped she could be the kind of mother-in-law Luella had been to her and I am sure Erica will attest she was.
Eleven years ago she recruited me to become an American Airlines Flight Attendant. It was Pam who pinned my wings on. One year later the 9/11 tragedy struck. Pam was especially touched and decided in her always kind and compassionate way, the Flight Crews should not be forgotten. Each year for the next five years she hosted a Lest They Be Forgotten Luncheon at her home and her expense. The last luncheon more than 100 flight and ground crew attended. There were active and retired employees from, American, United, TWA, Eastern, Continental, Frontier and more in attendance.
For ten years Marc Littlefield and Pam would have lunch and movies dates. Marc would go his way and Pam would go hers. Then about two years ago their relationship took a turn. Pam happily shared with me she was in love with Marc. She was eager to share her happiness with everyone she spoke to from her friends to the mailman. Marc, who had managed to remain a bachelor for 60 years gave up the battle and proposed to Pam last October. They were planning a wedding ceremony at the summit of Wilkerson Pass where the photo of them was taken.
Things don t always go as we wish or plan. Once again Pam had been dealt a devastating blow. As Marc, Ana, Donald and Erica can attest she confronted her illness with determination and fortitude.
My profound sympathy is extended to Betty, Ana, Donald, Erica, Marc. Cindy and Stephanie, and all of Pam s extended family.
A special thanks to Kay and Dave for hosting so many out -of-town guests. And thank you Mrs. G., Laura, Mr. Ken, Fran and all those I do not know personally for being there to help.
In closing I want to leave you with this thought, the depth of a friendship is determined by the number of personal things one can share without feeling of reprisal or judgment. I love you Pam, you will be missed, God bless you dear friend.

For all the loved ones you have lost...

Lest they be forgotten

Sara B

Tailgate Time

2011-09-09T03:00:00.000-07:00

I LOVE fall. Everything about it from pumpkin to football to chili to crisp morning runs...speaking of crisp...apple crisp too! For all those tailgaters out there preparing for the big game this weekend: ISU vs Iowa (GO CYCLONES), give this salsa a try for a sure touchdown...ha...at the game!
Laura's Salsa
Make extras to top your eggs on Sunday morning!
A reflections to past tailgate posts.

Trey enjoyed his first ISU tailgate, game, and win last Saturday!
What else am I pumped about!? Count down to my new website and blog: 4 days!!! Stay tuned!
Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

Obesity Epidemic on the Rise

2011-09-08T03:00:00.000-07:00

Today I am posting an alarming article. Please get informed and be the difference! By difference I mean, practice a healthy lifestyle and stive for bettering your future. You are blessed with a beautiful body, treat it kind and well. I heard a wonderful pastor the other day say, what would happen if I don't take care of my health and am unable to do what I am called to do? How would I go and serve others? Be the difference for yourself, your family, and friends.

And to counter all those that say, "well eating healthy is expensive" or "I can't afford a swim pass or gym membership." PAY NOW OR PAY LATER!
The overall, tangible, annual costs of being obese are $4,879 for an obese woman and $2,646 for
an obese man. The overall annual costs of being overweight are $524 and $432 for women and
men, respectively. For both genders, the incremental costs of obesity are much higher than the
incremental costs of being overweight.
Adding the value of lost life to these annual costs produces even more dramatic results. Average
annualized costs, including value of lost life, are $8,365 for obese women and $6,518 for obese
men. This report has been prepared as part of The George Washington University School of Public Health and Health Services Department of Health Policy.

Now for the article:
If the current "obesity epidemic" continues unchecked, 50% of the U.S. adult
population will be obese -- with body mass index values of 30 or higher --
by 2030, researchers said.

Drawing on data from the National Health and Nutrition Examination Survey
(NHANES) series from 1988 to 2008, Y. Claire Wang, MD, of Columbia
University's Mailman School of Public Health, and colleagues projected that,
compared with 2010, there will be "as many as 65 million more obese adults"
in the U.S. by that year.

Obesity prevalence in both men and women in their 40s and 50s would approach
60%, the researchers indicated in the Aug. 27 issue of *The Lancet*, part of
a series of papers on the growing worldwide burden of obesity.

Wang and colleagues also projected that, as a result of the burgeoning obese
population, the U.S. will see the following health impacts:

- 6 to 8.5 million more people with diabetes
- 5.7 to 7.3 million more cases of heart disease and stroke
- 490,000 to 670,000 additional cancers
- 26 to 55 million quality-adjusted life-years lost

The economic burden of these increasing morbidities will be substantial, the
researchers indicated -- medical expenditures alone will be higher by $48 to
$66 billion annually by 2030, without taking into account lost productivity
and other indirect costs associated with a generally sicker population.

Reduced productivity would add another $390 to $580 billion to the annual
tab, the researchers said, based on a 2009 study linking obesity to lost
work time.

Another country with an aging population and a growing problem with obesity
is Great Britain. Wang and colleagues analyzed NHANES-like health data
collected in England from 1993 to 2008, finding slightly lower prevalences
of obesity relative to the U.S., but similar rates of increase.

If the current trends in England continue, they would project to obesity
prevalences in 2030 of about 40% in men and 35% in women.

Both NHANES and the Health Survey for England (HSE) involve interviews and
physical exams in more than 10,000 people per iteration. The HSE is repeated
annually, while NHANES is conducted over two-year periods. In both programs,
the individual participants change from one survey to the next, but they are
selected to be sociodemographically representative of the national
populations.

Wang and colleagues used epidemiological and outcomes data in the literature
to estimate the disease burdens that would result from the growing
prevalence of obesity.

They also calculated what would happen if everyone's BMI was 1% lower --
approximately 1 kg (2 lb) in an average adult.

"This change might sound small, but such a scenario would have a substantial
effect on consequent health burdens," the researchers wrote.

In the U.S. more than 2 million cases of diabetes, roughly 1.5 million
cardiovascular disease diagnoses, and about 100,000 cancers would be
avoided, their models showed.

Wang and colleagues acknowledged that their calculations were "mere
extrapolations from available data" and that current trends may very well
not continue.

"Past trends do not always predict the future," they wrote. YOU CAN BE THE CHANGE!

An important finding was the rising burden of obesity among people 60 and
older, the researchers emphasized. Of the 65 million additional obese people
projected in the U.S. in 2030, 24 million would be in this age range.

This population -- already the sickest and most expensive in terms of
medical costs -- is the fastest-growing in the U.S. and Britain. Therefore,
the overall disease burden and economic effects of obesity may be magnified.

In addition to their caveat about extrapolating trends into the future, Wang
and colleagues cited other limitations to the study: methodological issues
related to the NHANES and HSE surveys; uncertainties in the relationships
between obesity, other diseases, and economic impacts; and the study's
20-year timeframe, which may underestimate future impacts of pediatric
obesity.
The study was supported by the National Collaborative on Childhood Obesity
Research, which coordinates childhood obesity research across the National
Institutes of Health, the CDC, the Department of Agriculture, and the Robert
Wood Johnson Foundation.
Study authors declared they had no relevant financial interests.
*Primary source: *The Lancet
Source reference:
Wang Y, et al "Health and economic burden of the projected obesity trends in
the USA and the UK" *Lancet* 2011;
378:815-25.

Another source of info for you non readers: VIDEO

COUNTDOWN TO NEW WEBSITE AND BLOG: 5 days!!!!!
Until next time..
look good, feel good, do good
http://www.sarabconsulting.com/

Let the countdown begin...

2011-09-07T11:45:00.000-07:00

Count to what you ask....
6 days till I launch the new and improved Sara B Consulting website and blog!!!
so so excited! Stay tuned for the big event.
Until next time...
look good, feel good, do good
www.sarabconsulting.com

Grilled Parmesan Broccoli

2011-09-06T03:00:00.000-07:00

These is a delish side to any meal and kids love it too with the added dash of cheese!
As grilling season come to an end, don't think you have to pack up this recipe as you pack up your flipper and tongs. This would be awesome roasted and broiled as well.

Grilled Parmesan Broccoli
from allrecipes.com
Ingredients:
6 cups fresh broccoli spears
2 1/2 tablespoons lemon juice
2 tablespoons olive oil
1/4 teaspoon salt
1/4 teaspoon pepper
3/4 cup grated Parmesan cheese
Instructions:
1.Place broccoli in a large bowl. Combine the lemon juice, oil, salt and pepper; drizzle over broccoli and toss to coat. Let stand for 30 minutes.
2.Coat grill rack with nonstick cooking spray before starting the grill. Prepare grill for indirect heat. Toss broccoli, then drain marinade. Place Parmesan cheese in a large resealable plastic bag. Add broccoli, a few pieces at a time, shake to coat.
3.Grill broccoli, covered, over indirect medium heat for 8-10 minutes on each side or until crisp-tender.
Until next time...
look good, feel good, do good
www.sarabconsulting.com

Crab & Cream Cheese Stuffed Mushrooms

2011-09-02T03:00:00.000-07:00

How about some fungi with your dinner tonight!
One cup of crimini mushrooms provides a good, very good, or excellent source of 18 different vitamins, minerals, and antioxidant phytonutrients. To maximize their flavor and the retention of their nutrients it is important to not to overcook them. That's why (WHFoods) recommends healthy sauteing crimini mushrooms for just 7 minutes to bring out their best flavor while maximizing their nutrient retention.
Health benefits: immune system support, anti-inflammatory properties, antioxidants, aid in cardiovascular health and the list goes on.
I recommend getting at least one serving of fungi in each week. They are easy to throw in salads, eggs, or on top of a burger. I love these tasty and easy appetizers.

Crab & Cream Cheese Stuffed Mushrooms
from the kitchen of Mike Brown, brother-in-law & Crossfit Des Moines owner
Ingedients:
mushrooms
8 oz low fat or fat free cream cheese (I used half of each as I like the creaminess of low fat)
1 package of crab meat
1/4 C parmesean cheese
black pepper
olive oil
1 tsp minced garlic
Instructions:
Take the stems out of the mushrooms and chop up. Saute stems with olive oil and a teaspoon of minced garlic. On the side mix up crab meat, 8oz of cream cheese, 1/4 cup parm cheese, black pepper.
Once the sauteed mushrooms have cooled,add to mixture. Take mixture and fill the mushroom caps and cook 350 for 20 mins.

I wonder how these would fair at a tailgate :) GO CYCLONES!!!

Until next time...
look good, feel good, do good
www.sarabconsulting.com

Pesto Pasta

2011-08-31T03:00:00.000-07:00

I LOVE pesto so this time of year when basil is growing like weeds and my CSA supplied me with TON of fresh garlic, I make pesto. Any extra amount I freeze for a later date.
Fresh Basil Pesto Recipe
from Simply Recipes
Prep time: 10 minutes
Ingredients:
2 cups fresh basil leaves, packed
1/2 cup freshly grated Parmesan-Reggiano or Romano cheese
1/2 cup extra virgin olive oil
1/3 cup pine nuts or walnuts
3 medium sized garlic cloves, minced
Salt and freshly ground black pepper to taste
Special equipment needed: A food processor (Check Amazon.com's sales on Cuisinart food processors)
Instructions:
1 Combine the basil in with the pine nuts, pulse a few times in a food processor. (If you are using walnuts instead of pine nuts and they are not already chopped, pulse them a few times first, before adding the basil.) Add the garlic, pulse a few times more.

2 Slowly add the olive oil in a constant stream while the food processor is on. Stop to scrape down the sides of the food processor with a rubber spatula. Add the grated cheese and pulse again until blended. Add a pinch of salt and freshly ground black pepper to taste.
Serve with whole wheat pasta, or over baked potatoes, or spread over toasted baguette slices.
See some of my other favorite uses for pesto here.
Yield: Makes 1 cup.

I grilled up chicken, sliced uptomatoes, and cooked up whole wheat angel hair to combine with the pesto for a delish dinner.

Check out www.crossfitdesmoines.com for info on the 31 Heroes WOD this Saturday!

Until next time...
look good, feel good, do good
www.sarabconsulting.com

Nutrition Advice, take it or leave it?

2011-08-29T03:00:00.000-07:00

Nutrition Advice: Take It Or Leave It, But Should You Give It Out?
From NASM Newsletter

Key Points
Personal trainers help clients achieve their personal health, fitness, and performance goals via the implementation of exercise programs and suggestions in lifestyle modification, including nutritional recommendations.Prudence about scope of practice and providing useful referrals to dietetics professionals when appropriate is essential to responsible practice, and serving clients' needsAccording to a 2002 article in the Journal of the American Dietetic Association , food and
nutrition misinformation can be a serious barrier to public health.

With certifications, continuing education, and even university-based education, fitness professionals bring safe, science-based exercise
> programming to their clients and group class members. But what about dispensing nutrition advice? When a client asks, "what do you think of this supplement? or "what diet should I follow to reduce body fat, improve my mile time, or vertical leap?" What should the answer be?
Personal trainers help clients achieve their personal health, fitness, and performance goals via the implementation of exercise programs and suggestions in lifestyle modification, including nutritional recommendations.
The Issues
> Not many years ago, the fitness field lacked the standardization and
> professionalism it is beginning to enjoy. Today, consumers are
> becoming better informed about how to locate a certified personal
> trainer and trainers are becoming more knowledgeable about how to find
> qualified continuing education. Consequently, the profession is
> benefiting from standards that are producing safe and consistent
> results. However, questions remain about fitness professionals and
> nutrition counsel. Who should dispense nutrition recommendations? What
> are the prudent parameters of scope of practice with dietary advice
> and how can trainers learn to recognize and respect them? Before
> trying to answer these questions, it is important to define some of
> the terms and credentials in nutrition -- both qualified and
> questionable.

> Many accredited universities offer degrees in nutrition. A bachelor's
> degree (B.S.) in nutrition requires four years of full-time study that
> qualify a graduate for entry level positions in dietetics. These
> positions are extremely varied and might include work with a food
> company, a government agency such as the USDA, or a medical environment.
>
> The Registered Dietitian (R.D.) credential is available to individuals
> who obtain a bachelor's degree in nutrition, complete an American
> Dietetics Association (ADA) -approved dietetic internship, and pass a
> comprehensive written test. RDs must keep their credentials current,
> just as fitness professionals keep their fitness certifications
> current, with continuing professional education credits (CECs). RDs
> also have varied employment, including corporate wellness, community
> and public health settings, sports nutrition, universities, medical
> centers, research areas, and many others. Although completion of a
> master's degree and PhD is valuable to nutrition professionals, it is
> not required to become a Registered Dietitian.
>
> There are other credentials in the field of dietetics, some credible
> and many questionable. For example, active membership in the American
> Society for Nutritional Sciences (ASNS) -- formerly called the
> American Institute of Nutrition -- is open to those who have published
> meritorious research on some aspect of nutrition and are presently
> working in the field. The Certification Board for Nutritional
> Specialists was founded by the American College of Nutrition in 1993.
> It offers a Certified Nutrition Specialist (CNS) credential to
> professionals with an accredited master's or doctoral degree that also
> have clinical experience and pass an examination.
>
> However others, like the Certified Nutritional Consultant (CNC),
> issued by the Society of Certified Nutritionists, do not require the
> same rigorous study or clinical experience that an RD must
> successfully complete. Other questionable credentials include
> Certified Clinical Nutritionist (CCN) and Certified Nutritionist (CN).
> Because the titles "nutritionist" and "nutrition consultant" are
> unregulated in many states, they have been adopted by many individuals
> who lack accreditation and are unqualified to practice.
>
> Forty-one states have laws that regulate the profession of dietetics
> and nutrition. (Iowa is one of those)
>
> The regulations fall into the following categories:
>
> licensure
> statutory certification
> registration.
> This is a complicated legal environment. According to Craig Busey,
> legal counsel to the ADA, "The treatment of this issue varies greatly
> from state to state. Some states address the difference indirectly by
> delineating the difference between dietetics and other forms of
> nutrition counseling, while others equate dietetics to nutrition
> practice. This notable lack of uniformity adds to the confusion and
> makes a general answer all the more problematic."
>
> While the discussion can get bogged down in legal minutia, it is
> important for fitness professionals to realize why they got involved
> in fitness. For most, it was the desire to help people. Busey adds,
> "dietetic licensure laws generally do not limit the right of an
> individual to provide nutrition advice and information related to non-
> Medical Nutrition Therapy (MNT)."
>
> With as many as 70% of American deaths due to diet-related diseases
> and conditions(1) , there's plenty of need.

Did you know?
> Twenty-four percent of physical activity professionals believe they
> know enough to provide all the information their clients need on
> nutrition, compared with 14 percent of dietetics professionals who
> stated that they know enough to provide all the information their
> clients need on physical activity. (2) In fact, according to IDEA
> Fitness Journal (2002) 26 percent of personal trainers use nutritional
> analysis software, 70 percent provide nutritional assessment, and 75
> percent provide nutritional coaching - practices that should be
> reserved to the scope of practice of registered dieticians who have
> four years of specific nutrition education. (3)

> With most health professionals looking toward the combination of
> balanced nutrition and regular physical activity to help stem the
> rising tide of obesity, it makes sense that those professionals
> trained in nutrition and those trained in physical activity should
> collaborate to help consumers realize the potential benefits of these
> healthful lifestyle practices. In 1997, the American College of Sports
> Medicine (ACSM), the ADA, and the International Food Information
> Council (IFIC) retained the Gallup Organization to conduct telephone
> interviews of both ADA and ACSM members to determine attitudes on
> nutrition and physical activity. The poll indicated that physical
> activity professionals tended to be more confident in their ability to
> provide nutrition information than dietetics professionals were about
> their ability to provide physical activity information. Even dietetics
> professionals observe specific limits to their practice scope, called
> the Scope of Dietetics Practice Framework (SODPF). (4) In theory, an
> RD without an accredited fitness certification has no more authority
> to give out specific exercise advice than a certified fitness
> professional does to give out specific dietary instructions.
What's the harm?
> For fitness professionals, the dangers of giving advice outside of
> practice are significant. According to a 2002 article in the Journal
> of the American Dietetic Association , food and nutrition
> misinformation can be a serious barrier to public health. Misinformed
> consumers may not only have a false sense of security about their
> health and well-being, but they also may delay appropriate, effective
> healthcare or replace it with products, services, or behaviors that
> may be harmful to their health. (5)

> If a fitness professional does not hold a recognized nutrition
> credential, how should they proceed with nutrition advice? "Certified
> personal trainers can provide general, non-medical nutrition
> information," explains Cynthia Sass, MPH, MS, RD, and ADA
> spokesperson. "But, they should not perform individualized dietary
> assessments, prescribe individualized diets, or even individualized
> dietary advice." Sass adds, "General information can be very helpful
> and still provides a great deal of freedom to talk about nutrition in
> a general way such as educating clients about the difference between
> saturated and unsaturated fat; which foods are good sources of fiber,
> etc. However, the fitness professional should be 100 percent confident
that the information they are providing is accurate, up-to-date, and science-based."
This is a challenging question," adds Dr. Mike Clark, President of the National Academy of Sports Medicine. "Only because there is no easy 'yes' or 'no' answer. Like with exercise, we want our professionals to always provide the best service to their clients, all things considered. If a trainer can help a healthy individual improve their diet, they should, through delivering general guidance which is science-based and well supported by established health authorities.
However, if the individual seeks medical nutrition therapy, they should pursue a qualified professional, a Registered Dietician, to
deliver this support."

Dr. Clark also points out that most accredited fitness certifications, including NASM Certified Personal Trainer, do include some nutrition information as well. NASM and other accredited role and functions of the macronutrients (protein, carbohydrate, and fat) in performance and healthy weight achievement. They should understand the role and importance of water, fiber, and the micronutrients (vitamins and minerals) and the basic nutrition guidelines for altering body composition. Certified fitness professionals should also be aware of issues surrounding supplementation, including the legislative environment regulating
supplements, as well as the government's Dietary Reference Intakes for
healthy people.
How to know what to say when
> With this knowledge, how can fitness professionals determine if they are stepping outside their scope of practice? By asking themselves a few key questions. This will insure that they are giving out sound, science-based information, thereby protecting their liability, professional ethics, and their client's well-being.

When to Refer
If you are a fitness professional, without a qualified credential in nutrition, here are some questions to consider. If the answer is
"yes," the client should be referred to a dietetics professional.
1. Is there a possibility that the client has a disease or co-morbidity associated with their weight or with their health?
2. Would your advice be considered medical or in the context of
disease treatment?
3. Does your advice involve the interpretation of blood work or other clinical tests?
4. Is the client asking you for individualized dietary assessment?
5. Is the client asking you to prescribe an individualized diet or
dietary advice (versus general information like portion awareness or nutrient density)?
6. Are you recommending a supplement as part of your counsel?
7. Is your client trying to manage medical symptoms through diet?
8. Could your assessment or advice possibly cause a delay in treatment
or a misdiagnosis that may result in serious harm to your client?
9. Could your advice result in an unwanted interaction between
foods/drugs, foods/medical condition, supplement/drugs,
foods/supplements?
10. Did you neglect to access the authorities and academic research on the topic in question?

> "The ultimate success of these two groups working together," explains
> ADA spokesperson Cass, "is that it isn't about territorialism. It's
> about working together and respecting scope of practice which is in
> the best interest of the trainer and the client." The need for sound,
> science-based nutrition information is evident. Consumers are confused
> and have a hard time discerning fact from fiction and science from
> marketing. However, an examination of issues surrounding scope of
> practice reveals that the lines are not always clear and ongoing
> vigilance and evaluation are necessary to best serve clients' needs.
> The general consensus among wellness professionals is that
> science-based, general information about healthy nutrition, including
> nutrient density, portion awareness, and the potential dangers of
> supplements and fad diets, remain inside the fitness professionals'
> scope of practice. In all cases, fitness professionals should continue
> to enlighten themselves through qualified continuing education so they
> can always position themselves as their client's best advocate and
> resource.
>
>
> References
>
> (1) Nestle M. Food Politics: How the Food Industry Influences
> Nutrition and Health University of California Press; 2003.
> (2) Professionals' Opinions Concerning the Role of Nutrition in
> Physical Activity for a Healthy Lifestyle. Princeton, NJ: The Gallup
> Organization; 1997.
> (3) Ryan, P. Trendsetting. IDEA Fitness Journal 2004;16(5):S2-S14.
> (4) Understanding and Using the Scope of Dietetics Practice Framework:
> A Step-Wise Approach. J Amer Diet Assoc 2006;106:(3):459-463.
> (5) Ayoob KT, Duyff, RL, Quagliani, D. Position of the American
> Dietetic Association: Food and Nutrition Misinformation. J Amer Diet
> Assoc 2002;102:260-266.
> (6) American College of Sports Medicine; The American Dietetic
> Association; International Food Information Council. For a Healthful
> Lifestyle: Promoting Cooperation Among Nutrition Professionals and
Physical Activity Professionals. J Amer Diet Assoc 1999;99(8).

CROSSFIT DES MOINES
Saturday Sept 3rd 8:00. CFDM will be hosting a memorial WOD for the 31 souls who lost their lives on Aug 6th in helicopter crash. Please visit www.31heroes.comto register if you wish to donate and receive a t-shirt.

Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

Roasted Red Pepper Dip

2011-08-24T03:00:00.000-07:00

Looking for a great app for your next dinner invite or party!? Look no further! This dip ROCKS and is so fresh with seasonal summer squash as dippers.

Roasted Red Pepper Dip

with Veggie Crudites

Ingredients:

1 C olive oil mayo

1 8 ounce 1/3 fat cream cheese (I used half fat free, half reduced fat), at room temp

1/2 C roasted red pepper in oil, drained and chopped

2 cloves garlic, pressed

1/4 tsp cayenne pepper

1 tsp black pepper

1/2 to 1 tsp sea salt

3 green onions with tops, thinly sliced

1/4 C chopped basil (optional)

Instructions:

In a food processor, pulse the mayo, cream cheese, red peppers, garlic, cayenne, pepper, and salt until blended. Add onions and if desired, basil and process briefly. Serve at room temperature with veggies or toasted baguettes.

Option: this can be made in to a Sun-Dried tomato dip by simply replacing the red peppers.

Zucchini Bread

2011-08-22T03:00:00.000-07:00

For those of you who have a garden...have you started your stock pile of zucchini? Did you let some grow too big and not quite sure what to do with it all? Look no further...
Zucchini Bread
I love this recipe and so does everyone else I share it with.
Helpful hint: grate zucchini and freeze in Ziploc bags so you can make this bread all year long!
Ingredients:
2 (up to 2 .5) cups zucchini, grated, juices NOT removed (1 large zucchini or 2 small)
1 cup canola oil or half unsweetened applesauce/half oil
3 eggs, beaten
2 teaspoons Watkins vanilla extract
1 1/4 cups sugar or organic evaporated cane juice, Stevia, OR you could try honey?!?
1 1/2 cups unbleached all-purpose flour + 1 1/2 cups white whole wheat flour if you can find OR regular whole wheat flour (Sift flour together with the baking powder/soda/salt/spices for a lighter texture.)
1/2 teaspoon baking powder
1 teaspoon baking soda
3/4 teaspoon salt
3 teaspoons cinnamon
1/8 teaspoon nutmeg
Instructions:
Combine zucchini, oil, eggs and vanilla. Stir in sugar. Stir in flour with baking powder, baking soda, salt, cinnamon and nutmeg until combined. This is easier when done in batches. If the batter looks thick, don’t panic! Place batter into two loaf pans that have been sprayed with cooking spray, and bake for 1 hour at 350 degrees. Enjoy!

Good quote: “If we only address the symptoms and not the causes, the same problems will come back again.” Dean Ornish, M.D. founder and president, preventative medicine research institute

Until next time...
look good, do good, do good
http://www.sarabconsulting.com/

Homemade Baby Food

2011-08-17T03:00:00.001-07:00

With Trey turning 6 months yesterday (and my 27th bday, wahoo), he has graduated to solid foods in addition to his mommy's milk diet. That's right, my little boy gets to eat veggies! This couldn't be more exciting for me :) As you might have guessed, I make my own food as it is the simplest process.

I received a baby cook book, The Best Homemade Baby Food on the Planet, which has been a nice guide for how to store, freeze, and schedule. It also has some great recipe/combo ideas for when he gets more advanced however, the "starting off" recipes make me laugh:
Zoom Zoom Zucchini
1 small zucchini

1/4 C breastmilk, water, or formula

Creamy Butternut Squash Puree

1/2 small butternut squash

2 T breastmilk

Steam veggies or roast in oven till soft. Allow to cool. Puree in food processor, baby food grinder, or blender. Add breastmilk to reach desired consistency. Serve!
Can you handle that?! The recipes do get a bit more complex, but nothing you can't handle. I make a big batch by doubling, tripling, or quadrupling) during a free moment (naptime) and freeze in ice cube or baby food freezer containers. Now I have food whenever I need it!

Check out HealthChildren.org to learn about when and how to start solids

Check out Momtastic for a quick guide on how to get prepare

Check out Homemade Baby Food for recipe ideas

Although he hasn't tried all of these, so far I've made sweet potato, zucchini, carrots, beets, broccoli, mango, plum, and nectarines.

Look at all that color aka nutrients for his growing body and mind!

Homemade Baby Food: Advantages of Making It Yourself
from webmd.com

Parents who prefer homemade baby food have many reasons for their choice.
They know exactly what they’re feeding their baby.
It’s more economical than buying pre-packaged foods (although some parents note that this is not always the case).
They can choose their own fruits, vegetables, and other foods for purees, instead of relying on the flavors chosen by manufacturers. You’re not going to find melons or avocados in the baby food section of the supermarket.
It gets the baby used to eating the same food as the rest of the family -- just in puree form.

On a side note, for Trey's health and my peace of mind, I personally choose to purchase organic for at least the dirty dozen items.

Seriously Mom, I'm trying to eat, enough with the pictures!
Until next time...

look good, do good, feel good

http://www.sarabconsulting.com/

Juicy Juices!

2011-08-15T03:00:00.000-07:00

Can I get a dramatic drum roll....introducing my new kitchen toy....
A JUICER!

She a beaut.

I've tried lots of fun combinations of fruits and veggies.
Like this one made of carrots, apples, and watermelon.

Find some great recipes here
Don't shy away from these recipes just because you don't have a juicer, a blender works well for many.

J particularly likes the green ones ;)
Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

State Fair Time

2011-08-12T03:00:00.000-07:00

Yes, it's that time of year....and time for a repost:
How to Eat Healthy at the State Fair
Until next time...
look good, feel good, do good
www.sarabconsulting.com

Farmer's Market Food - Fresh and Fit

2011-08-10T03:00:00.000-07:00

Have you visited your local farmer's market yet!? There is no excuse as there are a bizillion in Iowa....here's a list to find one near you.
Check out my latest article in Iowa Momentum Magazine

recipes found here

Thanks to my intern Caroline McKinney for her contribution!
Great quote: “If only we cared as much about our Net Health as we do our Net Wealth.” -Sekou Andrews
New website coming soon!!!
Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

Kale and Mushroom Stuffed Grilled Chicken

2011-08-08T03:00:00.000-07:00

This recipe was adapted from one of my favorite recipes Cranberry-Stuffed Chicken. With summer and grilling season in full swing I wanted to try grilling instead of baking and use more seasonal produce. Whatever you have on hand and use you really can't go wrong with the stuffing....just follow the basic instructions.

Kale and Mushroom Stuffed Grilled Chicken

Ingredients:
2 tsp olive oil, divided
4 medium shallots, minced
1/3 cup sliced mushrooms

1/3 cup cranberries
4 cups shredded kale, packed
4 T toasted pine nuts or walnuts
2 tsp fresh sage, chopped
sea salt, to taste
1/4 t ground pepper, divided
4 4oz boneless, skinless chicken breasts
juice 1/2 lemon
Instructions:
Heat 1 t oil in a saute pan over medium high heat. Add shallots and saute until softened, stirring frequently for about 2 minutes. Add mushrooms and continue to cook for one minute, stirring frequently. Add kale to pan, stir well and cook until wilted, about 1 min. Stir in nuts and sage, season with salt and pepper, and pour stuffing into a mixing bowl lined with a paper towel to drain excess liquid. Set aside and allow to cool at room temperature.
Lay 1 chicken breast horizontally on a cutting board. starting at the thickest side of the breast, hold a sharp knife parallel to the work surface and slice breast horizontally about 3/4 of the way through, then open up breast like a book.
Place sliced breast opened-faced and flat between 2 pieces of plastic wrap and gently pound to 1/2 inch thickness with flat side of meat mallet or rolling pin. remove plastic wrap and repeat process with remaining 3 breasts. Divide stuffing evenly among 4 breasts, placing stuffing lengthwise along bottom edge of each breast. Carefully roll up the chicken breast tightly (like making a sandwich wrap) Secure with toothpicks.
In small bowl, whisk together lemon juice, remaining olive oil and salt and pepper. Brush over chicken.
Place on grill and cook for about 30 minutes or until chicken is fully cooked (165F internal temp) and stuffing is heated throughout.

Until next time...

look good, feel good, do good

www.sarabconsulting.com

Burger Pizza

2011-08-04T03:00:00.000-07:00

Burger Pizza

adapted from Clean Eating Magazine

Ingredients:

8 oz lean ground beef (I use grass fed from Wallace Farms)

1 small onion, chopped

1/2 tsp Italian seasoning

sea salt and fresh ground black pepper, to taste

14 1/2 no salt added diced tomatoes, drained (can use fresh tomatoes as well)

3 T Dijon mustard or regular

1 C low fat ricotta cheese

1 C 2% mozzarella cheese

1 1/2 C baby arugula or baby spinach

1 whole wheat crust (I used whole wheat dough from Trader Joes)

follow directions on dough bag

mushroom slices (optional but as always I pile on the veggies where I can)

Instructions:

Preheat oven to 450F. Preheat a nonstick skillet on medium-high heat. Add beef, onion, Italian seasoning, salt and pepper and cook for about 5 minutes, breaking up beef with a spoon or spatula until no longer pink, Stir in tomatoes and Dijon mustard. Set aside. Place crust on a pizza pan and spread ricotta cheese over top. Top with beef mixture, spinach and top with mozzarella. Bake for 10 minutes or until cheese melts and dough is cooked. Remove from oven and let rest for 1 minute before slicing.

Enjoy!

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Sun-Dried Tomato & Red Pepper Chicken Penne

2011-08-01T03:00:00.000-07:00

Sun-Dried Tomato & Red Pepper Chicken Penne

from Clean Eating Magazine

With a recipe title like that how can you not be drooling and licking your chops. The cold pasta salad which I decided to make hot was delish and worth a try.

Ingredients:

2-5 oz boneless skinless chicken breasts

1 tsp olive oil

2 tsp dried herbs of sort, come on...get creative

1 tsp fresh ground black pepper

1 1/2 C uncooked whole wheat penne pasta

1 yellow bell pepper, diced (good to purchase organic)

2 T finely chopped fresh basil

Red Pepper Sauce

1 red bell pepper, coarsely chopped

1/2 cup sun dried tomatoes, coarsely chopped

2 tomatoes. coarsely chopped

1/4 unsalted raw cashews

1/4 whole fresh basil leaves

1 clove garlic

1 shallot, halved

fresh ground pepper, to taste

Instructions:

Preheat grill to medium -high. Diagonally score (1/4inch deep) chicken breasts and rub with a thin coating of oil, dry rub and black pepper, dividing evenly. Grill chicken for about 7 minutes per side until juices run clear when pierced with a fork (or, roast in oven for about 20 minutes.) set aside until cool enough to handle, about 10 minutes, then chop. Meanwhile, prepare pasta according to package directions. Rinse in cold water to remove sticky starches; drain well and set aside. Prepare red pepper sauce: In a blender or a food processor, add all sauce ingredients; blend until very smooth. In a large bowl, toss pasta with 1 to 1 1/2 cups red pepper sauce, yellow pepper, chicken and basil.

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Basil Lemon'itos

2011-07-28T03:00:00.000-07:00

This refreshing summer drink comes from the blog of my girlfriend Robin who just welcomed her baby girl into this world, Bella! She introduced me to these fabulous thirst quenchers last summer while laying poolside (what better setting.)

Find the recipe at Indulge

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

My Plate - Make it Your Own

2011-07-25T03:00:00.000-07:00

This is USDA's MyPlate, which replaces MyPyramid. By now, if you haven't heard about the change you must be living under a rock. The plate method is nothing new to myself and other dietitians so we are excited, for the most part, to see the change. There are a few things that could be clarified, one of those being personlization. Therefore, when I ran across this article "How to Make MyPlare You Own," I knew I had to share.
How to Make MyPlate Your Own
By Hana A. Feeney, MS, RD, CSSD
For Active.com
The United States Department of Agriculture (USDA) has replaced MyPyramid with MyPlate (www.choosemyplate.org). This plate was designed to simplify complex nutrition messages and provide the general public with a basic idea of how to improve their daily food choices by presenting food groups on a plate.
USDA's MyPlate
As seen above, "Vegetables" refers to all vegetables and legumes including beans and lentils; "Fruit" includes all fruits; "Grains" includes intact grains like oatmeal or brown rice and grain products such as breads, pasta and crackers; "Protein" includes fish, chicken, meat, legumes, nuts, and eggs; "Dairy" includes milk, yogurt and cheese.
Dietitians have been using plates for years to portray balanced food choices for clients. However, dietitians are able to personalize a plate for an individual to fit their clients’ lifestyle. What if you are in a heavy training phase or trying to lose weight? What if you have diabetes or prefer a vegetarian diet? How would that change the balance of foods on YOUR plate? How would your lifestyle and health concerns impact your food choices?
While this article isn’t the same as a personal consultation, here are some general plates that I recommend for different groups of people, starting with some changes that I’d make to MyPlate for all of us.

A Better Way to Categorize Foods
The USDA’s “Vegetables” group needs reorganization.
The USDA has grouped all vegetables, including starchy vegetables, beans and lentils, into one group. While this may simplify things a bit, it's not nutritionally appropriate. The “vegetables” group should be non-starchy vegetables only. This would include lettuce, greens, carrots, tomatoes, broccoli, cabbage, etc., all vegetables except starchy vegetables and beans and lentils. Starchy vegetables, including all varieties of potatoes, winter squash, and corn, along with all beans and lentils should move over to the “Grains” side of the plate.

Let “Fruit” accompany your meal and expand the Non-Starchy Vegetable section.
Filling only a quarter of your plate with non-starchy vegetables, as pictured by the USDA, will leave you short on ever-important fiber and antioxidants. Fill half of your plate with tasty, crunchy and colorful non-starchy veggies and add fruit to your meal as a side or a dessert.

Grains should be “Whole Grains”.
The USDA recommends that half our grains be whole. However, this advice leaves us eating a significant amount of empty calories in refined grain breads, pastas, crackers and cereals. An emphasis on making all grains choices whole is more appropriate and certainly doable for most of us. These 100 percent whole grain foods are widely available and their tastes and textures have greatly improved during the past five years. This whole grain reference includes all 100 percent whole grain breads, crackers and pastas, and even better choices, intact whole grains, such as old-fashioned oatmeal, brown rice, wild rice, quinoa, millet and amaranth.

Get rid of the dairy group and consider those foods a part of the “Protein” category.
We don't need dairy foods with every meal as the USDA suggests. We can get the nutrients from dairy in a variety of other foods. Dairy foods provide significant amounts of protein and minerals, and are more appropriately categorized with Proteins.
Therefore, from a nutritionist's perspective speaking from an evidenced base practice, I believe the plates could accommodate specific needs like this:

General MyPlate

Vegetarian or Vegan Plate

You must consider legumes (including whole soy), nuts and seeds and dairy (if included) as your “Protein” category.

Type 2 Diabetes or Insulin Resistance Plate

You should consider milk and yogurt with the other higher carbohydrate foods on the whole grain and starchy veggie side of the plate. Consider milk and yogurt as options with whole grains, beans, lentils and starchy vegetables. Cheese is still a part of the "Protein" group.

High Volume Endurance Training

You need more carbohydrate overall. To accomplish this, reduce the proportion of vegetable and protein foods on your plate and increase whole grains, starchy vegetables and beans and lentils.

Weight Loss

To reduce portion size, choose a slightly smaller plate and eat proportionately more fish, poultry and eggs than whole grains, beans, lentils and starchy vegetables.

Be Flexible
These plates demonstrate how flexible your diet can, and should, be. There is no perfect way of eating and your diet should change as your lifestyle changes. Eating well is all about balancing your nutritional needs to meet your athletic and health goals. Using an image of a plate helps with basic meal planning and understanding the general concepts of balance. For your specific athletic and health goals there is much to learn about your body, your food choices and your nutritional needs in order to reach your personal goals.

New site coming soon!!!!

Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

Smoothie Guide

2011-07-17T03:00:00.000-07:00

I LOVE smoothies! In the summer I dream about them on my long, hot runs like on Saturday with scorching temps in the high 90s.
Actually, Saturday marked the completion of week two of J and I's NYC marathon training....that's right...I am getting marathon numero 3 under my belt this November. And as I say with each marathon, this will one and then done. Chicago, Boston and NYC....not a bad line up.

Another great post from Appetite for Health:
Guide to making a healthy smoothie
Enjoy!
Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

Tall Grass Grocery Coop

2011-07-15T03:00:00.000-07:00

Have you heard about the Coop grocery store opening in Valley Junction: Tall Grass Grocery!?

I am soooo excited as I fell in love with my coop in Iowa City: New Pioneer.

Why join or shop at a coop you ask? Check out the site to learn more!

I love the discount from being a member and a convenient, one-stop shop for local and organic produce.

Until next time...

look good, feel good, do good

www.sarabconsulting.com

Summertime Orzo Salad

2011-07-12T03:00:00.000-07:00

This is the perfect salad to bring to all your summer picnics. I first published it last summer here: Orzo Salad, but had to let it shine again.
Summertime Orzo Salad
Ingredients:
1 pound dry orzo pasta
1/2 cup olive oil
2 cups fresh spinach, torn, best to buy organic
4 ounces crumbled feta cheese
1/2 cup dried cranberries
8 fresh basil leaves, torn, gentle with these as they bruise easily
1/2 cup toasted pine nuts, no pine nuts? Try walnuts!
3 tablespoons lemon juice
1 & 1/2 teaspoons sea salt
1 teaspoon freshly ground black pepper
1 carton cherry tomatoes, halved
Instructions:
Cook orzo in a large pot of boiling salted water, stirring occasionally, for 8 to 10 minutes or until tender but still firm to the bite. Drain pasta and spread on a large baking sheet to cool. Transfer cooled orzo to a large serving bowl. Add all remaining ingredients and toss gently to combine. Serve chilled.
Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

Peach-Mustard Pork Chops & Fourth Festivities

2011-07-07T03:00:00.000-07:00

I hope everyone had a fun and safe Fourth of July! J, Trey, and I had a fabulous holiday weekend with lots of friends, family, fun and food. Here are the highlights and a delish recipe.
Kelli and Mike invited my parents and us over for a first-class BBQ...

Mom made these adorable flag cupcakes for dessert and Mike was the master chef for the rest

Italian Grilled Portobello Mushrooms

Mini Reubens

Iowa Sweet Corn

Italian Grilled Veggies

Look at this spread! The pork chops would have knocked my socks off had I been wearing any.

Peach-Mustard Pork Chops
Adapted from Food Network Get Grilling

Ingredients:

4 pork chop (1 1/2 inch thick)

Safflower oil for brushing

Sea salt

Freshly ground black pepper
For Sauce:
3 T unsalted butter (you could use Land O'Lakes whipped)

2 T minced onion

2 cloves garlic, minced
3 T cider vinegar
1/4 C Dijon mustard
1/2 C whole-grain mustard
3/4 C peach jam or preserves

1 T bourbon

1/2 tsp sea salt

Instructions for chops:
Prepare grill to high heat. Position a drip pan under the grate on the cooler side of the grill. Brush the chops on both sides with salt and pepper and oil. Set aside for 15 minutes. Grill chops over heat until brown on both sides about 4 minutes per side. Move them to the cooler side and brush with sauce. Cook the chops, covered, turning and basting with sauce every 5 minutes, until thermometer inserted into chop reads 140F. Let rest 10 minutes.

Instructions for sauce:

Melt the butter in a saucepan over medium heat. Add onion and garlic and cook until translucent, about 3 minutes. Add the vinegar and boil until almost completely reduced and the mixture looks like wet sand, about 4 minutes. Whisk in both mustards and jam. Simmer, whisking, until jam melts, about 1 minute. Remove the pan from the heat and stir in the bourbon and salt.
Jordan Creek Dueling Pianos and Fireworks

we met some of our good pals, Jack, Rachel, and their daughter Ella (6 months)

seriously Mom, the ladies love me

my boys :)
Lake Panora

Our new neighbors invited us up to their lakehouse Monday....thanks Chris and Tracy! What a perfect setting for the Fourth of July!
We did all the summer appropriate activities...

watermelon eating in the lawn

our sweet neighbor girls...Stella, Jordan, and Chloe

We enjoyed lots of water activities...

tubing....and crashing

skiing and jet skiing

and of course, fireworks!

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Grilled Basil Chicken

2011-07-01T03:00:00.000-07:00

With the holiday weekend upon us, I am sure many of you will be firing up the grill...give this delish and simple marinade a try while oooing and ahhhing over fireworks!
Happy 4th of July!
Grilled Basil Chicken
Ingredients:
1 T olive oil
1 T red wine vinegar
1 T fresh chopped basil, reserve a leaf or two for garnish
1 T onion slices
2 tsp sea salt
1 tsp whole peppercorns or just fresh ground pepper
1 clove garlic, chopped
chicken breast
Instructions:
Marinade in fridge for at least 30 minutes. Grill and enjoy!

Your Grill Guide to Healthy Summer Eating
from Active.com and Shape magazine
Turn Down the Heat
Grilled meat is a source of the carcinogen (cancer-causing compound) heterocyclic amine (HCA), which forms when proteins in meats (including pork, poultry and fish) are exposed to high heat.
When fats and juices drip onto the hot fire, flare-ups can deposit the chemical onto meat surfaces. The good news: You can easily avoid the risk by reducing the heat. Grill meat on glowing embers instead of high flames or lower gas heat from high to medium. Don’t overcook your dish. Use a meat thermometer to monitor the temperature and remove beef, pork or lamb when it reaches 160°F; chicken breasts and hotdogs at 165°-170°F.
Cooked meats should be kept hot (at least 140°F) until served. You can set it to the side of the grill, or in a warm oven (set to 200°F). When you're ready to serve, use a new platter and utensils; the juices from raw meat can contain the bacteria salmonella, a common cause of food poisoning.
Marinate it First
A study from the Lawrence Livermore National Laboratory showed that marinating chicken before grilling it for just 40 minutes with brown sugar, olive oil, cider vinegar, garlic, lemon juice, mustard and salt cut HCA production by 92 percent.
Plus, marinades make lean cuts of meat much tastier and they’re easy to whip up. All you need is an acid-based liquid—wine, vinegar, citrus juice, tomatoes—a little bit of healthy fat (like olive oil) and some seasonings.
Toss in freshly chopped oregano, parsley, thyme and rosemary in place of salt to keep the sodium count low. Chopped onion and garlic will also add flavor.
To prevent contamination, marinate meat in a container in the fridge instead of on the countertop.
Sear it
You may think searing, as in "seared tuna," means raw in the middle. Not true: Searing simply means cooking the outside of meat, fish and poultry over very hot heat, and then finishing the cooking by another method. Searing on the grill creates a crisp, flavorful exterior and moist, wonderful interior, locking in flavor without adding fat.
How to:
1. Place chicken on the hottest part of the grill and cook for 2 minutes. Turn the chicken 45 degrees, without flipping, and cook for another 2 minutes (this produces crosshatch grill marks).
2. Flip and repeat on the other side.
3. If the food needs further cooking, move it to a cooler spot on the grill and close the lid. (Very thin pieces of meat, fish and poultry will cook through in searing steps 1 and 2 and may not need further cooking.)
Butterflying and Skewering
Butterflying is a technique that opens up thick pieces of meat, shellfish and poultry so the meat cooks more quickly and evenly, and the shrimp is kept from curling up. Skewering shrimp (or any meat or vegetable) is a timesaver because you won't have to flip each piece individually.
How to:
1. To butterfly, lay a peeled shrimp on its side and, using a sharp knife, make a slice from about 1/4 inch from the tail through the inside curl, almost through to the other side but without cutting the shrimp in half.
2. With your fingers, open the shrimp and flatten it with the palm of your hand so it lies almost flat.
3. Skewer butterflied shrimp sideways, rather than lengthwise, so the skewer runs from one side of the butterfly to the other. When using wooden skewers, soak them in warm water for 30 minutes before using to prevent scorching.
4. Place shrimp on a hot grill for two to three minutes and turn the skewer over. Cook two to three more minutes until shrimp is bright pink and cooked through.
Serve with a Side of Salsa
Don’t just limit yourself to the jarred tomato stuff: salsa can be made from a variety of fruits and vegetables and is a refreshing accompaniment to grilled meats or fish. It also gives you a hefty dose of disease-fighting antioxidants.
One combo that goes equally well with chicken as it does with fish such as salmon or tuna: mangoes, peaches and chilies. Simply chop the ingredients and let them sit refrigerated while you grill. Then serve atop your dish.
Rub in Flavor - check out Penzy's Spices for awesome spices and herbs!
Use dry rubs, mixtures of herbs and spices that usually contain just a hint of sugar, to instantly season beef, pork, poultry or fish without tacking on unwanted fat. Sprinkle the desired combination onto the meat, then use your fingers to gently work the seasonings into the meat surface. Or place the meat in a plastic bag, throw in the rub ingredients and shake to cover. Store-bought rubs may be high in sodium, so mix your own.
Think Veggie
Grilling vegetables concentrates their natural flavors, giving them a richer taste than boiling or steaming would. And because vegetables (and fruit) contain no protein, they don’t form HCAs when grilled.
Beets are one of Schloss's unexpected grill favorites. “Their natural sugar caramelizes during cooking, so they become deliciously sweet.” He suggests using canned beets (simmered) because fresh ones take longer to cook.
Vegetables can be grilled two ways: in foil packets or directly over the flame.
Use the foil method for small, irregularly shaped veggies. Cut-up onions, Brussels sprouts, baby carrots, green beans, snap peas and cherry tomatoes are all good candidates. Place vegetables on a large piece of foil and season with salt and black pepper. Lift the edges and add 1 tablespoon of water. Bring up the sides so they meet and fold them over twice, leaving a little room for steam expansion. Then fold in the ends twice to seal the packet like an envelope. Grill the packet on the hottest part of the grill for 10 minutes, flipping halfway through cooking to shake up the veggies for even cooking.
Cook larger vegetables directly on the grill. "Larger" veggies include tomato halves, 1/2-inch-thick slices of zucchini, or yellow squash or eggplant slices. Brush vegetables with olive oil (or spray with olive-oil spray), salt and pepper them, then place them on the hottest part of the grill. Grill 4-5 minutes per side, until fork-tender.
You can cook corn directly on the grill without wrapping in foil. To prepare corn, soak ears (with the husks on) in a large bowl or bucket of water for 1 hour. Drain, shake ears to remove excess water and place them directly on the hottest part of the grill. Grill 20 minutes, turning occasionally. Cool slightly before removing husks.
Fire up the Fruit
Grilling isn't just for meat and vegetables -- fruit works nicely too. A hot grill caramelizes fruit, bringing out its natural sweetness while softening the flesh. Since the flesh is tender, fruit needs only a few minutes per side. In fact, grilled fruit isn't really cooked, just heated. Firm fruits like apples, pears and pineapple are traditionally grilled, but softer fruits like peaches, plums, nectarines, mangos and papaya also work well. Feel free to substitute any of your favorite fruits in the recipe that follows.
How to:
1. Oranges, grapefruit, tangerines and bananas can be grilled with their skins on. Leaving the skin (or peel) intact helps fruit maintain its structural integrity as it cooks.
2. To cook on direct heat: Halve and core apples and pears; halve and pit peaches, nectarines, mangos and plums; halve and seed papayas lengthwise; halve bananas lengthwise; and cut oranges, tangerines and grapefruit into 1-inch-thick slices.
3. Brush the cut side of all fruits with olive or vegetable oil (the fresh flavor of olive oil pairs beautifully with fruit) or spray with nonstick cooking spray and place directly on hot grill.
4. Grill fruit for 2-3 minutes per side, until tender and golden brown.
Go Fish
Seafood kebobs with beets and potatoes make for one easy summer meal. Soak bamboo skewers in water for 10 minutes (so they don't burn on the grill). Meanwhile, drain and blot canned beets and canned new potatoes. Sprinkle with salt and pepper to taste. Toss beets, potatoes and scallops or shrimp with extra-virgin olive oil and minced garlic. Thread onto skewers alternating scallops or shrimp, beets and potatoes until the skewers are full. Grill for 10 minutes, turning twice. Top with chopped, toasted walnuts, parsley, and feta cheese.
Clams and mussels are excellent on the grill, too. To clean clams and mussels, first scrub them with a stiff brush under cold running water, discarding any shellfish with broken shells. Using sharp scissors, remove the "beard" from mussels (the hairy stuff protruding from one end). Put clams and mussels in a large bowl and cover with cold water. Sprinkle in 1 tablespoon each cornmeal and salt and let stand 1 hour (cornmeal pulls excess sand from inside shells). Drain the shellfish, rinse and drain again. Place the shellfish directly on the hottest part of the grill and cook until shells open, approximately 5-7 minutes (time varies depending on shellfish size).
Great Grilling Tips
1. Before preheating, brush grates with olive oil or coat with nonstick cooking spray.
2. Watch cooking time when using an indoor grill. The Foreman grill works like a waffle iron (food gets cooked from both sides at once), so cut cook times in half.
3. Let food cook for several minutes before flipping. Flip too soon or too often and your food will stick.
4. Spatulas are not for squishing. Pressing food while it cooks forces precious juices out and into the grill.
5. Let meat, fish and poultry rest 5-10 minutes after cooking, before slicing. This allows juices to resettle in the meat.
6. A clean grill = great taste. Residue on the grill grates -- such as burnt pieces of food and blackened sauces -- causes flare-ups, and flare-ups char food. After cooking, brush grates with a metal grill brush to remove debris.
7. Refrigerate leftovers as soon as possible. Toss any food that's been left out for more than two hours (or one hour if it's left in the car or if the temperature outside is hotter than 90°F).

Until next time...
look good, do good, feel good
http://www.sarabconsulting.com/

new site coming soon...stay tuned!!!!! Have a fun and safe holiday!

Feta, Potato, Turkey Skillet

2011-06-29T03:00:00.000-07:00

I can't wait for you to try this bowl full of goodness and health! Vitamin C, iron, protein, healthy carbs, fiber, comfort....need I say more.

Feta, Potato, and Turkey Skillet
from Clean Eating Magazine
Ingredients:
olive oil spray
1 lb ground turkey breast (not ground turkey)
sea salt and fresh ground black pepper
1 lb potatoes (best to buy organic)
pinch dried thyme
3/4 C low sodium chicken broth (I love Watkins)
1 lb Swiss Chard or other leafy greens (I used organic Kale, you can find pre-cut in the HyVee Organic Produce section sometimes, wahooo for convenience!)
1 pint grape tomatoes
1 tsp chopped fresh rosemary
pinch red chili flakes
juice of 1/2 lemon, plus 4 wedges for serving
1/2 C crumbled feta cheese
Instructions:
Preheat oven to 425F. Coat a large (12inch) oven-proof skillet with cooking spray and heat on medium. Add turkey, season with salt and pepper and cook. Break up meat with a spoon, until no pink is visible, 5-6minutes. Transfer turkey to a bowl, returning skillet to heat. Add potatoes and thyme to hot skillet and season with salt and pepper. Transfer skillet to oven and cook until lightly browned and tender, about 20 minutes, stirring once. Carefully return skillet to stove top on medium-high heat (leave oven at same temperature). Add broth and bring to a simmer. Add leafy greens and stir until just wilted. Stir in tomatoes rosemary, chili flakes, lemon juice, and reserved turkey. Once broth is simmering, transfer back to oven. Cook until tomato skins burst, about 10 minutes. Stir halfway through. Divide mixture among 4 bowls and top evenly with feta. Serve with lemon wedge. Enjoy!

Nutrition (1 1/4C potato mix with 2 T feta): 271 calories, 4gfat, 24gcarbs, 35g protein

WOW...where did the time go...Sara B Consulting blog celebrated its 2nd Anniversary at the beginning of the month. THANK YOU TO ALL MY FOLLOWERS and TASTE TESTERS! You are making yourself and your family healthier one recipe at a time!

Until next time...

look good, feel good, do good

www.sarabconsulting.com

New Dirty Dozen/Clean 15 List

2011-06-27T03:00:00.000-07:00

Apples top the list of the dirty dozen...did you know 98% of conventional apples tested had pesticides....I prefer apples and peanut butter, not apples and pesticides.
Celery comes in second testing positive for 57 different pesticides....yum, pesticides are my favorite seasoning....NOT!
Strawberries wouldn't look to beautiful and delicious if we could see the 13 different pesticides lingering on them....imagine each seed being a speak of chemicals...nasty.

See list here
Challenge: Do your best at feeding your body and your kids organic to limit the exposure to pesticides, growth hormones, antioxidants, and fertilizers made with synthetic ingredients. Start with one food item on the dirty dozen....say apples. Always choose to purchase organic, then move to spinach. Find the dirty dozen items that are on sale at your grocery store and purchase those. Yes, they may be slightly more costly but it's worth your health. Pay now or pay later as I always say.

Until next time...

look good, feel good, do good

www.sarabconsulting.com

Strawberry-Kiwi Dessert Pizza

2011-06-23T03:00:00.000-07:00

Father's Day weekend was kicked off with a date night as Cosi Cucina's....one of my favorite local Italian restaurants in Des Moines.

Sunday, Trey woke up bright and early to celebrate (oh wait, that's every morning)

Happy Father's Day Dad!

ok, I'm bored

seriously, how do you get out of this thing...

we then ventured down to Winterset to celebrate Father's Day with J's dad and family.

His mom made this yummy dessert that I had to share with ya'll. It has great curb appeal and would be fabulous for a summer picnic.

Strawberry-Kiwi Dessert Pizza

from my mother-in-law's kitchen, who clipped it from the DSM Register

Ingredients:
For the crust:

3/4 C whole wheat pastry flour

1/2 C all purpose flours, plus some for dusting (you could probably use all whole wheat)

2 tsp baking powder

1/4 tsp salt

1/2 C low fat cottage cheese

1/3 C sugar
3 T canola oil

2 T skim milk

3/4 tsp almond extract (YUM)

For the topping:

1/3 seedless raspberry jam (maybe you can pick some up at the farmer's market!)

2 T orange juice (my favorite is Simply Orange)

3 T coconut flakes, divided

2 kiwi fruit, peeled and thinly sliced

3 large strawberries, thinly sliced

Instructions:

To prepare crust, in small bowl whisk together the flour and baking powder and salt. Set aside.

In food processor, puree the cottage cheese. Add sugar, oil, milk, and almond extract, then process until smooth. Add the dry ingredients and pulse 5 to 6 times, just until dough clumps together. Turn out onto a lightly floured surface and using floured hands press the dough into a ball. Knead 2 or 3 times, but do not overwork. Dust with flour, wrap in plastic and refrigerator for at least 30 minutes.

Meanwhile, prepare topping. In small bowel whip jam and orange juice together. Set aside. To bake and assemble the pizza, position rack in the middle of oven. Heat the oven to 400F. Coat 12 inch pizza pan or large baking sheet or pie pan with cooking spray. On a floured surface, roll the dough into a 12 inch circle about 1/4 inch thick. Roll the dough back over the rolling pin and transfer to the prepared pan. Spread the jam mixture over the dough, leaving a 3/4inch border around edge. Bake until crust in golden and crispy, about 15-20 minutes (my mother-in-law under baked it just a tad to have a softer crust...I recommend this!) Transfer to a wire rack and cool for 15 minutes. Place the cooled crust on a clean pizza pan or large serving plate. Sprinkle evenly with half the coconut. Arrange the fruit on top and sprinkle remaining coconut. Serve immediately or wrap with plastic wrap and refrigerate up to 3 hours before serving.

Nutrition per serving (serves 8): 207 calories, 6g fat, 35g carbs, 4g protein

Until next time...

look good, feel good, do good

www.sarabconsulting.com

Turtle Farm CSA Pickup #2

2011-06-21T03:00:00.000-07:00

Another week means another pickup from Turtle Farms CSA! If you missed pickup #1, check it out here.
So what wonderful produce did my box hold for me this week....
Garlic Scapes

The garlic scape is the stem from which the seed head of the garlic bulb is formed. As the bulb begins to grow and mature, the garlic stalks lengthen. As it grows, the garlic scape begins to curve. The scape has a great deal of flavor, although the stalk never reaches the same level of pungency as the bulb. Young garlic scapes are very tender. As the plant continues to mature, the garlic scape gradually begins to straighten, creating more support for the bulb. At this juncture, the garlic scape is much tougher and less appealing.

Pac Choy aka Bok Choy

It has dark green leaves and white celery-like stalks that have a mild, slightly peppery flavor. Both the greens and the stalks are popular in salads and the stalks are often used in stir-fry recipes. When selecting, look for a firm compact head with fresh leaves.
Nutrition
A good source of vitamin C and anti-oxidants, pak choy also provides some iron, folate and dietary fiber

Buying & storing
Choose pak choy with bright leaves and crisp, pale stems. Store in a sealed plastic bag in the fridge for three days.
Preparation
All parts of baby pak choy are edible. Wash, then slice as desired.
Cooking tips
Stir-fry with broccoli, chestnuts and soy sauce. Serve with steamed fish.
Stir through Asian noodle soups at the end of cooking.
Kohlrabi

A tasty vegetable that you can eat either raw or cooked.

Nutrition

It's loaded with antioxidants, it's a good source of fiber, and its high vitamin C content helps protect cells from free radicals that can damage the body and cause disease. Kohlrabi is also rich in essential minerals like calcium, magnesium, phosphorous and potassium.
A half-cup of kohlrabi offers 245 grams of potassium, 25 I.U. of vitamin A, 43.4 milligrams of vitamin C, 11.3 micrograms of folic acid, 16.8 mg of calcium and about 10 mg of choline. It's a low-fat vegetable with only 19 calories in a half-cup serving that provides a healthy 23 mg of omega-3 fatty acids and 1.5 grams of protein.
Kohlrabi tastes mildly like broccoli with just a hint of cabbage.
How to Prepare Kohlrabi
Kohlrabi stores well and can be refrigerated for up to a month. If using it raw in a salad, you can chop both the orb and the leaves and add to lettuce or other greens for a nutritious cold dish.
You can steam kohlrabi in a small amount of water, then lightly salt it to bring out its delicate flavor. Even the leaves can be steamed like spinach.
Diced or chopped kohlrabi makes a flavorful addition to any stir-fry. Lightly cooked, it will retain its crisp texture. Read more: Kohlrabi Nutrition Information eHow.com
Strawberries: Northeaster and Jewel

Aspargus
Radish: Cherry Belle and Pink Beauty

Edible Pansies
Endive
Lettuce: New Red Fire and Deer Tongue

So what did I do with my garlic scapes and bok choy....made stir fry!

Be sure to check out Tallgrass Grocery and help start the Coop here in West Des Moines! A great way to purchase organic and local foods!

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

"A Weekend of Killer Meals"

2011-06-17T03:00:00.000-07:00

While sitting on our porch last Sunday with full belly's and a glass of red wine in hand J looked at me and stated "this was a weekend of killer meals." I must concur, however, the meals would be better described as "liver meals"....ok, lame joke but in all seriousness they were packed in nutrients, antioxidants and all the healthy stuff that keeps your ticker ticking and your skin shining.
Sunday after church J and I joined Cosco as I heard they had a decent organic produce selection....I would have to say it was ok, but they did have some great choices and prices of produce. My favorite purchase was the delish wild-caught salmon we grilled Sunday night...more about that in a minute.
So with produce coming out our ears, we went home to whip up this beautiful fruit salad with mangos, blackberries, blueberries, bananas, and unsweetened coconut.

We paired it with homemade whole wheat waffles and omega 3 scrambled eggs.
For lunch we had leftover grilled chicken breast over a bed of spinach, other leafy greens, and radishes from my CSA group, Turtle Farms.

A dinner rocked my world...grilled salmon with steamed brocolli over brown rice.
To prepare the Salmon:
Marinate in fresh dill, green garlic slices (from CSA) or regular garlic, and fresh lemon juice for at least 30 minutes.
Grill in folded and sealed foil for about 10-15 minutes or until opaque on the inside, should fall apart when fork is stuck in it

Soooo good!
Hopefully, this weekend is filled with more "killer" meals.

HAPPY FATHER'S DAY TO ALL THE WONDERFUL DADS OUT THERE. EXCITED TO CELEBRATE J'S FIRST ONE!

Hanging out with my Dad and Trey

Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

Nacho Casserole

2011-06-15T03:00:00.000-07:00

this may not sound like a healthy recipe but with a few healthified options these nachos are packed with fiber rich beans, protein packed chicken breasts, antioxidant bursting tomatoes (salsa), calcium loaded cheese, and oh-so-good for you fats from avocado

Nacho Casserole

Ingredients:

6 ounces baked tortilla chips (I uses less to healthify OR you can make your own )

2 C cooked shredded chicken

1 can black beans, drained and rinsed

1 C jarred salsa (my mom used 1/2 C salsa and 1 C spaghetti sauce)

1 C 2% shredded Mexican cheese

4 scallions, trimmed and thinly sliced (optional)

I added green bell peppers slices for more veggies!

avocado slices (optional, but add some great healthy fats!

Instructions:

Heat oven to 350F. Line bottom and sides of 13x9x2 baking dish with chips. Scatter chicken and beans over the chips. Spoon salsa over the beans and top with cheese and scallions. Bake at 350F for 15 minutes until heated through and cheese is melted. Serve!

Nutrition per serving (serves 6): 282 calories, 6g fat, 19g protein, 37g carbs

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Kid Nutrition Tips and Tricks

2011-06-13T03:00:00.000-07:00

Enjoy this educational video about nutrition for your kids:
Kid Nutrition Tips and Tricks

Ways to win the healthy-food battle:
Imprint healthy tastes- "if you only expose your baby to healthy, whole foods from the beginning, taste buds will develop to enjoy and crave those foods.: says Robert Sears, MD. Limit processed foods such as baby crackers.
Try, try again- Offer a wide variety of veggies and fruits and introduce one at least 16 times, Alan Greene, MD author of Feeding Baby Green.
Follow the one-bite rule- When kids know they only need to trey (not finish) new foods, peace reigns at the dinner table.
Presentation is everything- Grate, peel, chop your veggies and fruit. Add sesame oil, curry spice, cinnamon, a scoop of nut butter. Try making faces and shapes. Anything to add some interest in the food.
Dip it- Veggies are more fun when dunked...NOT in high saturated fat dressings like Ranch but a protein-rich, low-fat Greek yogurt....try my Green Goddess Dip.
Give you child the chef's hat- LOVE THIS ONE! Empowerment equals enthusiasm. Plus learning to prepare healthy food is an invaluable lifelong skill,, says Diana Kalnins, RD coauthor of Better Food for Kids.

Update: this podcast about breastfeeding was brought to my attention the other day!
They're not for you, they're for my baby!

Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

Strawberry Lime Cream Pie

2011-06-10T03:00:00.000-07:00

Strawberry Lime Cream Pie
from Clean Eating Magazine

Ingredients:

1 1/2 lb fresh strawberries, hulled and quartered (reserve 1 or 2 for garnish)

1/4 C sugar, honey, or stevia

1 12 oz pkg extra firm silken tofu (about 2 cups cubed)....yes tofu!

1 C low fat cottage cheese

zest 1 lime

1 baked extra-easy whole wheat pie crust (see below)

Instructions:

In a medium sauce pot on medium heat, combine strawberries and sugar. Simmer for 30 minutes, stirring often, until strawberries break down, release their juices and become thick and jam-like. Scrape strawberries into a large glass bowl and cool to room temp, about 20 minutes. Scrape strawberries into the jar of a blender with tofu, cottage cheese and lime zest. Blend until very smooth, stopping to scrape down sides of blender. Pour puree into baked pie crust. Cover with plastic wrap and refrigerate for at least 4 hours, or overnight. Garnish with reserved strawberries. Slice and serve!

I used the left over strawberry mix in my plain Greek yogurt throughout the week...YUM!

Extra-Easy Whole Wheat Pie Crust

Ingredients:

1 1/2 C whole wheat pastry flour, plus some for work surface

1 tsp sugar or stevia

1/4 tsp sea salt
1/2 tsp baking powder

1/3 C low fat milk

1 egg yolk

1 T oil (safflower, grape, canola)

1 T apple cider vinegar

Instructions:

Preheat over to 350F. In bowl of food processor, combine flour, sugar, salt and baking powder. Pulse together until mixed. In a spouted measuring cup, whisk together milk, egg yolk, oil, and vinegar. With processor running, slowly pour mixture through chute into dry ingredients. The mix should be partially crumbly but sticks together when squeezed. Dump dough out onto well-floured surface. Squeeze into a singular mound and pat it down to a disc and 1/2inch thick. Using rolling pin, roll dough out until 12 inches in diameter. Set rolling pin at bottom edge and gently roll dough onto pin so that dough drapes over pin. Transfer dough to pie dish. Gently press dough into the edges of dosh and up the sides. Fold excess dough under and pinch, creating a roughly 1/2 in rim. Using your fingers, or with a fork, crimp entire rim. Poke dough all over with a fork to create stem. (my edge wasn't pretty, but that's ok because it didn't change the flavor :) Bake in oven for 20 minutes until edges and center are just golden. Remove from oven and let cool.
Variations: you can sub 1/4 the flour with 1/4 C unsalted nuts of your choice, finely chopped or ground. Almond flour, pistachios....

Nutrients per serving (1/8): 207 calories, 5g fat, 12g sugar, 30g carbs, 10g protein (wahoo cottage cheese and tofu!)

Until next time...

look good, feel good, do good

www.sarabconsulting.com

BBQ Pork Tenderloin

2011-06-08T03:00:00.000-07:00

Trey (3 1/2 months) is my little helper

Here is an easy and nutritious meal for you this Wednesday evening....

Store bought and marinaded pork tenderloin (see health info below) grilled according to packaged directions....yes, convenience rules sometimes.
Grilled sweet potato rings" simply slice thin, spray with olive oil, sprinkle some sea salt, and set on grill till tender. I use a grill cooking pan with hole.
Drizzle lemon infused olive oil (can buy at HyVee) over cleaned asparagus and set on grill in pan or saute on stove top over medium heat. Lemon olive oil is a great salad dressing as well!

Pork Tenderloin

One of the leanest cuts of pork.

Proteins
According to USDA.gov, a 3-oz. serving of pork tenderloin contains 14.99 g of protein.
Vitamins
Pork tenderloin is a good source of B vitamins.
Minerals
Pork tenderloin contains phosphorus, magnesium, iron and zinc.

Benefits
Pork tenderloin is a very lean meat choice. According to The Other White Meat, USDA studies show that pork is leaner than skinless chicken breast per serving. A 3-oz. serving of pork has 2.98 g of fat, while chicken breast has 3.03 g of fat. This allows pork tenderloin to add variety and nutrition to a diet without adding fat.
from livestrong.com

Dish up this healthy meal for your family tonight!

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

www.sarabconsulting.com

ohhh jeezzz....caffeine pants, seriously

2011-06-06T03:00:00.000-07:00

Kick your Monday off with a good laugh: Caffeine pants
Hopefully, you didn't already run out to get your caffeine pants and are wearing them as you watch :)

Until next time...
look good, feel good, do good
www.sarabconsulting.com

So what did I make with all of my leafy greens...?

2011-06-03T03:00:00.000-07:00

A big ol' salad of course! With all the goodness of being local and organic from Turtle Farms CSA.

J and I both loved the diversity of flavors from the different kinds of greens...some were peppery while others were sweet. It was nice to change it up from the basic spinach or romaine salad.

In fact, the sloppy Joe meat was local as well from Wallace Farms (yummy grass fed products).

How does Wallace Farms work? View this fun video:
http://www.youtube.com/watch?v=QWM-l_3swEM&feature=youtube_gdata_player

(their jerky rocks!)

GOOD LUCK TO ALL THOSE RUNNING DAM TO DAM TOMORROW...INCLUDING MY DAD, SISTER-in-LAW and ALL THOSE IN THE CROSSFIT DSM ENDURANCE TEAM. PROUD OF YOU!

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Turtle Farm CSA Pickup #1

2011-06-02T03:00:00.000-07:00

Tuesday I received my first CSA pickup from Turtle Farms. For those who do not know what a Community Supported Agriculture groups (CSA) or Turtle Farms is...check out a previous post of mine here to learn more.

I choose to join a CSA to not only receive local and organic produce but to also expand my knowledge on different varieties of fruits and veggies. So as I learn so will you....

Trey likes to support locally grown foods!

In my box this week:
Cherry Belle and Pink Beauty Radishes
Asparagus "jersey giant" and "purple passion"
Purple asparagus is a similar in appearance and flavor to both white and green varieties as its original cultivar came from green asparagus. Its preferred sweetness is due to its twenty percent higher sugar content than other asparagus varieties.
Purple asparagus has high sugar and low fibre levels, unlike its green and white counterparts.
Purple asparagus will dull in color when cooked; coloring is only on the skin and will be removed when peeled. Chop purple, white and green asparagus, blanch and toss together with lemon and olive, then serve cold as a salad. Slowly braise asparagus in butter until browned and serve as a side dish. Grill spears of purple asparagus and serve with a dill sauce for an appetizer. Peel the bottom end of asparagus spears, blanch, then toss with a lemon-chive vinaigrette. Roast whole purple asparagus spears with roma tomatoes, then serve warm as a side. Purple asparagus will keep refrigerated for a week.
Green Garlic

Description/Taste
Green garlic are young, short-season garlic plants that is harvested before it begins to form mature bulbs or cloves. Green garlic has clean, piquant garlic flavor and meaty, firm texture.
Unlike green onions, green garlic have flat green stems not round.
Nutritional Value
All varieties of garlic possess antibiotic properties to some forms of bacteria, viruses and intestinal parasites. Plants in the garlic family lower blood pressure and cholesterol, and may also be used a diuretic, an anti-inflammatory agent, an expectorant or a decongestant.
Applications
Green garlic is entirely edible, though the tops are often trimmed if too fiberous or woody. Pair green garlic with similar fresh, spring vegetables such as asparagus, morels, green herbs, peas, leeks and fiddlehead ferns. Braise or saute whole as a vegetable or use in pestos and sauces. Baby green garlic pairs well with seafood, pasta, eggs, lamb and potatoes.
Turnips "hakurei"

Cooking Tips
The Hakurei turnip is a Japanese turnip that is truly best eaten raw. Its delicate flavor and crisp texture are perfect as is, and cooking tends to make it soggy. Just slice it, thick or thin as you prefer, and add it to salads, appetizer platters, or serve it on its own as a snack or side dish. You will not believe how delicious they are. The Hakurei turnips are also great for pickling, so long after CSA season is over you can continue to enjoy the fresh crisp of turnips. Also, never forget that all turnip greens are edible. They can be sautéed with some olive oil and onion for just a few minutes, being careful not to overcook them, and they will have a pleasant and slightly spicy flavor.
Storage Tips
With green tops removed, Hakurei turnips will keep in the crisper drawer of your refrigerator for over a week.
Nutrition
Turnip roots are high in vitamin C, potassium, and calcium. The greens are high in vitamins A, C, and B vitamins, plus potassium, magnesium, and calcium.

Arugula:
Roquette is a leafy vegetable with a peppery, spicy taste. It is most commonly used for salad greens, or cooked like spinach. It is also used it in soups, pastas and pestos.

Wrinkled Crinkled Cress:

Wrinkled Crinkle Cress is an annual with curly ruffled leaves. It is treasured for its sweet, spicy, tangy and peppery flavor that adds to any salad. Widely used in the baby lettuce trade for its unique flavor. High in vitamin C.

Edible Pansies:
Description/Taste
Velvety-textured and offering a slightly sweet flavor similar to wintergreen, the pansy offers a fantastic array of vibrant colors. Having a broad color spectrum for an annual, pansies display their loveliness in yellow, white, red, orange, black, purple, pink, lavender, mahogany, blue, apricot and bronze. The flowers may be just a single color or have two or three colors.

Endive:

Description/Taste
Producing curly, narrow, fringed leaves frisee is a light green to lime-green color in color. The lacy leaves offer a mildly bitter flavor. The tender, white centers of this green are even less bitter in taste.
Nutritional Value
Dark leafy greens provide vitamins, minerals and dietary fiber.
Applications
Frisee is most often used in salads but may also be wilted or sauteed to mellow its bitterness. Toss chopped frisee with orange segments and pomegranate seeds, or radicchio and pears for a winter salad. Top frisee with lardons, vinaigrette and a poached egg. Saute frisee until wilted and combine with chopped walnuts and goat cheese. Frisee will keep, refrigerated, for one to two weeks.

Deer Tongue Lettuce:
Description/Taste
Deer Tongue lettuce is a heirloom variety producing triangular, pointed leaves with thick midribs and a buttery texture. Forming loose, tender rosettes during its young stage, this variety has a mild, even bland flavor. Deer Tongue lettuce can be green or red.
Nutritional Value
Lettuce is good source of Riboflavin, Vitamin B6, Calcium, Magnesium, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Thiamin, Folate, Iron, Potassium and Manganese.
Applications
Baby Deer Tongue lettuce is used more for its appearance than its mild flavor--for salads, sandwiches, appetizers, garnish, and as a bed for presentations.
info found: http://www.specialtyproduce.com/

GOOD LUCK TO ALL THOSE RUNNING DAM TO DAM SATURDAY....INCLUDING MY DAD, SISTER-in-LAW, and MY CROSSFIT DSM ENDURANCE TEAM! I AM PROUD OF ALL OF YOU!

Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

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

2011-05-31T03:00:00.000-07:00

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

http://www.sarabconsulting.com/

Homemade Breakfast Sausage

2011-05-27T03:00:00.000-07:00

Homemade Breakfast Sausage

recipe adapted from Momentum Magazine - Kate Brown

Ingredients:

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

Instructions:

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

http://www.sarabconsulting.com/

Trey Update 3 1/2 months - Breastfeeding

2011-05-25T03:00:00.000-07:00

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

www.sarabconsulting.com

Clean Energy Bars

2011-05-23T03:00:00.000-07:00

Clean Energy Bar

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

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)
Instructions:

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

http://www.sarabconsulting.com/

Roasted Brussel Sprouts & Glazed Chicken Breast

2011-05-20T03:00:00.000-07:00

Roasted Brussel Sprouts & Glazed Chicken Breast

Ingredients:

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
Instructions:
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

http://www.sarabconsulting.com/

Great Harvest Bread Company

2011-05-18T03:00:00.000-07:00

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:

Great Harvest Bread Company

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

www.sarabconsulting.com

Top 7 Non Perishable Superfoods

2011-05-16T08:02:00.000-07:00

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

www.sarabconsulting.com

Baked Manicotti Bundles

2011-05-13T01:42:00.000-07:00

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

Baked Manicotti Bundles
from Clean Eating Magazine
Ingredients:
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
Instructions:
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

www.sarabconsulting.com

Natural Energy Bars

2011-05-11T03:00:00.000-07:00

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:

Best Natural Energy Bars

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

Here is another great article:

How to Choose the Right Energy Bar

Until next time...

look good, feel good, do good

www.sarabconsulting.com

A Beautiful Breakfast on a Beautiful Day

2011-05-09T03:00:00.000-07:00

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
www.sarabconsulting.com

24 Day Challenge

2011-05-05T02:00:00.000-07:00

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

http://www.sarabconsulting.com/

Creamy Tomato Thyme Soup

2011-05-03T03:00:00.000-07:00

Creamy Tomato Thyme Soup

Ingredients:

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 :)

Instructions:

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

http://www.sarabconsulting.com/

Sugar...is it Toxic?

2011-05-02T03:00:00.000-07:00

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

First read: Sugar: Evil, Toxic, Addictive....or just sweet?

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
www.sarabconsulting.com

Easter & Strawberry Cake

2011-04-29T03:00:00.000-07:00

Easter is a beautiful day rain or shine....
God our Father,
by raising Christ your Son
you conquered the power of death
and opened for us the way to eternal life.
Let our celebration today raise us up
and renew our lives by the Spirit that is within us.
Grant this through our Lord Jesus Christ, your Son,
who lives and reigns with you and the Holy Spirit,
one God, for ever and ever. Amen.
International Committee on English in the Liturgy (ICEL)

Our first holiday as a family!

Mom, Dad and the grandkids (Emmerson, Peyton, and Trey)

Trey (2 months) lookin' good

the Easter bunny came for the kids....

and the adults!

Enjoying an Easter honeyham from Honey Sweet Foods in Valley Junction

I was in charge of dessert so decided to put to use only the best in-season produce....strawberries!

Fresh Strawberry Cake

recipe from Ivy's Bake Shoppe Cookbook (bake shoppe in Burlington, Iowa)

Ingredients:
1 white cake mix

3 T flour

1 (3oz) box of strawberry gelatin

4 eggs

1/2 C water

1 C canola oil (or you could try half applesauce)

1 C sliced strawberries

Frosting:

1 1/3C powdered sugar

1 stick cold butter (Yes, this is definitely "Paula Deen" cooking as I like to call it :)

1/2 C sliced strawberries

Instructions:

Beat all of the cake ingredients, except strawberry slices, together in an electric mixer for 4 minutes. Stir in strawberries. Grease and paper (optional) two 9-inch round cake pans. Divide batter and pour into each pan. Bake at 350F for 35 minutes.

In the meantime, make frosting. Combine the sugar and butter together and beat for 3 minutes. Add strawberries on low speed, and beat until thoroughly mixed. Do not over beat. The frosting is more like a ganache. Frost middle and top of cake, but not sides. Drizzle with chocolate or garnish with fresh strawberries on top. makes 12 servings.

Enjoy this fresh taste of Spring!

Until next time...

look good, feel good, do good

www.sarabconsulting.com

Drake Relays!

2011-04-27T03:00:00.000-07:00

The Drake Relays have been a part of my life ever since I was a middle schooler. It just took me a little longer to finally hit my stride. Twice I got beat out and missed the oppurtunity to run in the shuttle relay that they conduct on the infield of the big blue oval. Having been beat by a hair and vowing never to be an "alternate" again my luck soon turned around.

Middle School... that was one thing, High School I never had to be an alternate again. I was blessed to have very successful races and relays from freshman year to senior year. The blessings continued into college as I got to "come home" to run on the big blue oval for ISU!

I hope everyone has a great Drake Realys weekend!

Here is just one of many reasons I love the sport: Inspiring Run

Good luck to all the runners, jumpers and throwers and let's play track!

Until next time...

look good, do good, feel good

http://www.sarabconsulting.com/

Throw Together Pasta Salad

2011-04-25T03:00:00.000-07:00

My mom is the queen of making something out of nothing (she could probably make a 9 course meal out of peanut butter, cottage cheese, and apples) so taking some inspiration from her I threw together a cold pasta salad with the leftover goulash noodles, whatever veggies I had on hand, and a few basic condiments.

Throw Together Pasta Salad

Ingredients:

cooked whole wheat noodles

green beans

fresh or canned diced tomatoes

red onion

honey mustard

olive oil

sea salt

ground black pepper

other seasoning suggestions: garlic, dill, Italian dressing

Instructions:

A little of this and a little of that....mix it together :)

Just remember FASS when putting together a recipe....

do you have a fat, acid, sweetener, spice?

Until next time...

look good, feel good, do good

www.sarabconsulting.com

Kids Say the Darnest Things

2011-04-20T03:00:00.000-07:00

This email from a client, friend, and fellow Des Moines crossfitter, Katie, shares one of the many reasons I do what I do:

"So I had the greatest experience yesterday with my four-year old (Brady), and I had to share! At preschool yesterday, they traced themselves on a giant piece of paper and then cut out pictures from magazines of their FAVORITE foods. My sweet, sweet child had these things on his poster: bananas, apples, oranges, celery, a turkey sandwich (he calls it a 'salad' b/c he loves salad, and it had lettuce on it), and pancakes :) It was so reaffirming as a parent to see that the good food choices Michael and I are trying to model are carrying through- yipee! So thanks for all you've done for our family!!!! We, of course, hung it up on the kitchen wall.

Later this week we're going to go through "Mommy's cooking magazines" to find more food that we love :)"

Spend some time with your families this week sharing your love of healthy foods and the benefits they have on your health , just as Katie has modeled.

Encourage them to try to "eat the rainbow!"

Until next time...

look good, feel good, do good

www.sarabconsulting.com

Boston Marathon Reflection

2011-04-18T03:00:00.000-07:00

As the 115th Boston Marathon kicks off this morning, I reflect on my amazing experience last year.....

Boston part 1: coming to terms with my injury

Boston part 2: the race and God's grace

Boston part 3: Rocket Fuel

Boston part 4: The sites, the sounds, the food

For all those struggling through their next race from injury or exhaustion, I hope you can find inspiration and motivation from my incredible Boston Marathon experience!

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

J's World Famous Goulash

2011-04-14T03:00:00.000-07:00

After a crazy weekend of packing and moving from Iowa City...(sad and tired sigh)...J and I were definitely in the mood to put on our comfies and make some comfort food.

The beautiful spring weather allowed us to eat outside on my parents porch....did I mention J, Trey, and I moved in with the rents till our new house is complete....life is crazy but blessed! With 3 older siblings who at some point have all moved back home, my parents are starting to wonder if you ever truly do move out :)

so back to that comfy food....

J's World Famous (at least household) Goulash

Ingredients: Use two or three of the following protein options: 1lb ground grass fed beef, 1lb turkey breast, 16oz black beans (if using canned, be sure to rinse and drain)

16 oz corn (if using canned, be sure to rinse and drain to help lower sodium)

1 diced red bell pepper (choose organic)

1 diced green bell pepper (choose organic)

1 can diced tomato or a few fresh if you have on hand

1-2 cans of tomato soup

1 package of whole wheat noodles

2% shredded or sliced cheese

Italian seasonings

Instructions:

Boil noodles till al dente and drain, set aside. Brown meat and add Italian spices. Mix remaining ingredients together in large bowl. Add noodles and meat. Place in casserole dish or pan. Top with cheese and bake at 200F till cheese is melted. Enjoy!

I apologize for the weird formatting my blog is doing....I am in the midst of debuting a new blog and website!

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Appetite for Health

2011-04-12T06:43:00.000-07:00

Today I share a much appreciated post from my fellow RD's, Julie Upton and Katherine Brooking from Appetite for Health. They are two inspiring dietitians who do a fabulous job at spreading the word about health, nutrition, and fitness. They truly have an "appetite for health.

As the tri season and road race season approaches enjoy the article on Eating for Endurance.

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

The Dirty Dozen

2011-04-04T06:14:00.000-07:00

I found this bright and cheery Dirty Dozen and Clean Fifteen list on another foodies blog and thought I would share!

I feel a little bad for the crying fruit and veggies :( Remember....the dirty dozen are common fruits and veggies that we should choose to purchase organic as they have higher amounts of pesticides and fertilizers (GROSS). The clean fifteen are common fruits and veggies that we do not need to worry about purchasing organic and can save a buck or two. Until next time... look good, feel good, do good http://www.sarabconsulting.com/

Chia Seeds

2011-04-04T06:08:00.000-07:00

Check out my article about Chia Seeds in this months issue of Iowa Momentum Magazine!

Until next time...

look good, feel good, do good

www.sarabconsulting.com

The Field of Dietetics

2011-03-30T03:00:00.000-07:00

A great video created by fellow dietitian, Yvette Quantz, about the field of dietetics. There are so many fun avenues and opportunities and RDs doing amazing things! Check it out here: The Field of Dietetics I hope this helps inspire all the students that shadow and intern with me and anyone else looking into nutrition as a career path.

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Veggie Egg Frittata

2011-03-28T08:33:00.000-07:00

Little Man Update: Trey turns 6 weeks on Wed! Here he is at about 4 weeks loving bath time. This weekend he debuted his roll over and small smile to us...the first of many :)

Now for the recipe: Tired of your same ol' boring sunny side up or scrambled eggs?! In about the same time it take for you to whip up those healthy creations why not spice it up a bit this week and try an Egg Fritata!

Packed with healthy colorful veggies and protein packed eggs!

Veggie Egg Fritata

Ingredients:

2 tablespoons olive oil use whatever veggies you have on hand:

6 small red potatoes sliced

1 cup torn fresh spinach or kale 2 tablespoons

sliced green onions

bell peppers, mushrooms, brocolli....etc

1 teaspoon crushed garlic

sea salt and pepper to taste

6 eggs (can use the ratio of 2 egg whites to replace one egg if you desire to cut down on the whole eggs but remember if you are using omega 3 eggs the yolk is where you find the healthy fats) 1/3 cup skim milk (I use Robert's Diary because it is hormone free)

1/2 cup shredded2% cheddar cheese or mozerrella

Instructions: Heat olive oil in a medium skillet over medium heat. Place potatoes in the skillet, cover, and cook about 10 minutes, until tender but firm. Mix in spinach, green onions, and garlic. Season with salt and pepper. Continue cooking 1 to 2 minutes, until spinach is wilted. In a medium bowl, beat together eggs and milk. Pour into the skillet over the vegetables. Sprinkle with cheese. Reduce heat to low, cover, and cook 7-10ish minutes, or until eggs are firm.

Top with sliced avocado

had to share this picture of a special breakfast J made for me the other morning :)

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Kale

2011-03-23T03:00:00.000-07:00

Have you tried the power-house leafy green, KALE, yet?!
If not, maybe these factoids will give you the extra encouragement you need to pick some up at your local grocery store today (try to find organic)
What's New and Beneficial About Kale
from whfoods.com
Steamed Kale can provide you with some special cholesterol-lowering benefits. Raw kale still has cholesterol-lowering ability - just not as much.
Kale's risk-lowering benefits for cancer have recently been extended to at least five different types of cancer. These types include cancer of the bladder, breast, colon, ovary, and prostate. Kale is now recognized as providing comprehensive support for the body's detoxification system.
Wahoo.....DETOX without cayenne pepper, lemon juice and maple syrup!
Kale's flavonoids combine both antioxidant and anti-inflammatory benefits in way that gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress.
Good stuff huh!?
Here's some of the ways I like to add kale to my meals...
added to stir-fry w/ a ton of other veggies, lean chicken, and brown rice

or in pasta sauce

Aren't these bicycle noodles awesome!? Probably will make J and I bike faster.

Also try my kale chips recipe....so so good!

Let me know how you add kale to your next meal.

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Crossfit DSM on WHOtv at 5 pm

2011-03-16T07:15:00.000-07:00

Be sure you tune in to WHOtv today, Wednesday, March 16 at 5:00 pm. They will be doing a segment on CrossFit Des Moines. The segment will highlight owner Mike Brown’s ties to Master Sergeant Mike Maltz and their First Annual Mike Maltz Challenge.

http://www.whotv.com/news/who-story-crossfit-20110316,0,2615539.story

Find out more about the Maltz Challenge.
CrossFit Des Moines
1st Annual
Maltz Challenge
Des Moines 2011
Saturday March 26, 2011
1:00p Registration Begins
CrossFit Des Moines
Urbandale, IA

Suggested $20 Donation to DEA Survivors Benefit Fund
The US Drug Enforcement Administration sponsors an annual physical fitness event called the “Maltz Challenge.” The workout is named after DEA Special Agent’s Brother, Master Sergeant Michael Maltz. MSGT Maltz, a US Air Force Pararescue Jumper, was killed in 2003, while at-tempting a rescue of injured and sick children in Afghanistan. The Maltz Challenge commemorates the lives of not only Michael Maltz, but all fallen military service members and law enforcement officers.
2011 will be the first year CrossFit Des Moines will officially host the event. CrossFit Des Moines is honored to host the event, as CrossFit Des Moines has very close ties with the Pararescue Community. All Proceeds will go the DEA Survivors Benefit Fund.

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Product Review - PB2

2011-03-14T03:00:00.000-07:00

A couple months ago I pick up some PB2 in the HyVee health market section. I was intrigued by this powdery substance that claimed to taste like peanut butter. Now, I am kind of a peanut butter snob...in fact, J and I love pb and cottage cheese so much that we have a saying..."what peanut butter doesn't go on, cottage cheese does." SO TRUE!
So here's what the website has to say:
It's what's not in PB2 that makes it so good for you. For starters, our special process removes 85% of the fat calories without the chemicals typically used in producing reduced fat foods. Something else you won't find in PB2 is preservatives. What you will find is natural roasted peanut flavor that's also available in a rich chocolate variety.

PB2: Powdered Peanut Butter
Ingredients: Roasted peanuts, sugar and salt.
Serving size: 2 Tablespoons (12 grams)
Servings per container: 15
Amount per 2 Tablespoon serving (when mixed with water):
Calories: 45
Calories from fat: 13
Value and % Daily Value*
Total fat 1.5 g 3%
Saturated fat 0 g 0%
Trans fat < style="font-size:180%;color:#663300;">PB2 fudge and Oatmeal Cookies
Ingredients:
2 cups: Sugar
1/2 cup: Milk
1/2 cup: Butter (can use Land O Lake natural or other healthier spread)
4 Tbsp: Cocoa
1/2 cup: PB2
3 cups: Quick cooking oatmeal
2 tsp: Vanilla
Instructions:
Mix sugar, milk, butter and cocoa in saucepan. Allow mixture to boil for 1-2 minutes. Remove from heat. Add all other ingredients. Drop on wax paper and freeze.

I made these the day after that big snow storm last month and let them cool in the drifts.

Besides the cookies I have added PB2 to smoothies and oatmeal and find it to be pretty tasty however, it will not be replacing my good ol' natural peanut butter on toast.

Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

Please excuse...

2011-03-07T15:33:00.000-08:00

Hello to all my followers, foodies, and health nuts! Please excuse my limited posts and absence as I focus on taking care of this little slice of Heaven.

By far my greatest recipe yet

J gave Trey his first mohawk....the first of many I'm sure

Being a mom is a wonderful role...I now have two boys to take care of

Trey strumming on his geetar

My girlfriends came to visit with their daughters aka Trey's future gf's. Malia (about 2), Ella (about 2 months), Trey (about 2 weeks)

Thanks for all your patience and understanding!

Until next time...

look good, feel good, do good

www.sarabconsulting.com

Strong is the New Skinny

2011-03-04T14:26:00.000-08:00

a great blog post from a fellow dietitian that I thought I would share:
"Strong is the New Skinny"
Nice shout outs to Crossfit!

Until next time...
look good, feel good, do good
www.sarabconsulting.com

Quinoa-Stuffed Peppers

2011-02-28T03:00:00.000-08:00

Quinoa-Stuffed Peppers

from Clean Eating Magazine

Ingredients for Stuffed Peppers:

2 ORGANIC bell peppers (any color), halved and seeded, stems intact

1/2 C uncooked quinoa

1/2 C chicken broth (I think I used about a cup)

7 oz diced tomatoes (you may notice I have no red in mine...I did not have canned tomatoes on hand)

5 oz spinach or kale (I used kaled and of course, I used more than this...probably a cup or two shredded)

1 T pine nuts

Pesto:

I cheated and used store bought, but if you choose to make your own...

2 cups basil or spinach

1/2 clove garlic

1 1/2 T Parmesan cheese (fresh is best)

1 T pine nuts

1 1/2 T extra virgin olive oil

1/8 tsp sea salt

1 pinch fresh ground black pepper

Instructions:

Prepare peppers: preheat broiled to high. Place bell peppers, skin side up on a baking sheet lined with aluminum foil. Broil until bell peppers start to soften, about 10 minutes. Keep a close eye so you don't burn!

Meanwhile, combine quinoa, broth, and tomatoes in medium pot. Bring to boil on high heat,then reduce heat to low and simmer for 10-12 minutes, until liquid is absorbed. Add handfuls of spinach to quinoa mixture and stir to combine. Fill bell pepper halves with quinoa-spinach mixture, divide evenly. (before filling, I combined the pesto and quinoa so it was dispersed evenly...you can choose to do this or serve pesto on side)

Prepare pesto:

Add basil, garlic, cheese, pine nuts, oil, salt, and pepper to a food processor and pulse until finely chopped. Add 2-3T water as needed to thin pesto. Top stuffed peppers with pesto (again, see thoughts above).

Nutrients for 2 peppers:

388calories, 18gfat, 43gcarbs, 9gfiber, 14gprotein

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Big City Burgers and Greens

2011-02-25T03:00:00.000-08:00

I'm pretty excited to give this new Eat Village restaurant a try! Thought I would spread the word!

Big City Burgers and Greens is founded on the idea that food can be healthy, socially responsible and fun.
We purchase local meats and greens whenever possible to support our local farmers. We use organic, antibiotic and hormone free beef and free-range poultry and fry in 100% trans fat free canola oil. We are also proud to be one of Iowa’s first 100% compostable restaurants.
Our dine-in, call-ahead and online ordering options make dining with us easy too. We are conveniently located in the Capital Square Building in Downtown Des Moines, and offer lunch Monday through Friday from 11:00 a.m. to 2:30 p.m. Our space is available for evening and weekend rentals, or we can cater your next event at your home, business or in the ‘burbs.
Check it out at: http://bigcityburgersandgreens.com/index.php

Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

Seared Scallops w/ herbs and grapefruit

2011-02-23T03:00:00.000-08:00

I heard a great thought from Dr. Oz the other day....what do you see when you look in your medicine cabinet?
I see the rainbow....apples, blueberries spinach, kale
and lean proteins...Omega 3 eggs, free range chicken, grass fed beef, Greek yogurt
and whole grains...Ezekiel sprouted grain bread, whole wheat flour, cooked quinoa
and healthy fats...ground flaxseed, a leftover smoothie with chia seeds, walnuts
that's right, I'm talking about your fridge! Practice preventative medicine with a nutrient-dense diet
and for those who say "healthy" food is too expensive, I say....PAY NOW OR PAY LATER!

The other night I prepared one of J's and I favorite recipes for scallops:
Seared Scallops
w/ herbs and grapefruit

Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

Trey Lee Schwertfeger

2011-02-18T16:47:00.000-08:00

J and I are so happy to welcome Trey Lee Schwertfeger into our lives. At 8lbs and 20.5 inches, he came into our world true Sara style...in a rush.
A little recap on how it all went down:
I finally felt my first contraction after demoing hurdles to the Solon girls at practice Wednesday night. When I got home I mentioned something to J but we decided to make dinner and then look back into it....
After a little tuna noodle casserole and the contractions continuing, we decided to start timing them.
They began intensifying and getting closer together. After sitting in the tub, calling labor and delivery and J hearing me grimace and brace through a big one he decided it was time to head to the hospital. We didn't think we were in a huge hurry so we passed up the ER parking and drove around to the garage. As we walked the 2 blocks towards the hospital I started thinking....these contractions are REALLY getting close together...we gotta get in there!
The nurses at Mercy quickly got J and I situated in a room and me gowned up. They asked if I wanted to go natural or epidural........my thoughts on this throughout pregnancy were to keep an open mind and take labor how it came. I had a desire to try to go natural (no drugs) and knew staying at home as long as I could would help with this. What I didn't expect was to show up at the hospital already at 9cm dilated! That's right. I literally got in my gown and started pushing. So with no drugs in sight and just 11 minutes of pushing a beautiful and healthy Trey Lee was born. Thank you Dr. Smollen, all the nurses, and of course J for helping Trey and I through it all.
God as truly blessed us and made my first :) pregnancy one to remember.

a gift from Heaven

our little Ironman

Until next time...

look good, feel good, do good

www.sarabconsulting.com

How to Choose the Right Energy Bar

2011-02-17T03:00:00.000-08:00

How to Choose the Right Energy Bar

this is a great article from active.com, pictured are some of my favorite go-to bars

by Selene Yeager
We spend more than $1.5 billion each year on food bars—carbohydrate, protein, meal-replacement, even gender-specific. Is the dough being spent a huge waste, or worse, creating huge waists? "The problem is, people don't count the calories they're taking in and will eat an energy bar or a recovery bar or both, then eat a meal on top of it," says Cynthia Sass, MPH, MA, RD, CSSD, coauthor of The Ultimate Diet Log. "Bars have their place," she says. "But you have to consider what kind of rider you are and what you want the bar to accomplish."
This guide outlines different bar types and how they can help, or hurt, you.

BAR: Energy (AKA Carbohydrate)
THE BASICS: The most crowded category in sports foods—it grew nearly 24 percent in 2004 alone. Easily digestible and specially formulated to deliver a big hit of carbs (about 40 grams—70 percent—of the bar's calories).

PURPOSE: Provides a steady stream of carbohydrates during your workout so you don't bonk. After your workout, such bars can replenish the glycogen that you've spent.

LOOK FOR: A high carbohydrate count and fewer than 2 grams of fiber. Your best choice is one that contains B vitamins, which are needed in combination with carbs for optimal performance.

WATCH OUT FOR: Too many calories—energy bars can pack 350 or more. Unrecognizable ingredients, especially sugar alcohols like xylitol or maltitol, which are hard to digest and can cause stomach discomfort.

BAR: Recovery (AKA Protein)
THE BASICS: High in muscle-building protein, these bars are marketed as much to the Gold's Gym bench-pressing crowd as to pedal-pushing cyclists looking for post ride and post-training recovery.

PURPOSE: Helps usher carbs back into your muscles after a hard ride, and provides amino acids to rebuild your muscles. These supplements work quickly so your body begins recovery immediately.

LOOK FOR: Quality protein in the form of whey, milk and soy. There is much debate over which is best, but many bars contain a blend, which may help deliver the benefits of each.

WATCH OUT FOR: Again, too many calories—some as many as 500. These bars are essentially a small meal—one can have as much protein as 3 ounces of chicken and as many carbs as a cup of brown rice.

BAR: Women's
THE BASICS: Usually containing ingredients purportedly good for a woman's general health—calcium, folic acid, iron, soy protein. Generally lower in calories and often the go-to choice for skinny male cyclists.

PURPOSE: Provide women (as well as smaller riders) with the vitamins and minerals they need, in a low-calorie, reasonable portion.

LOOK FOR: Bars with fewer than 200 calories. Or minibars-half-size versions of popular bars—which usually go down in 2 or 3 bites and serve up about 100 calories.

WATCH OUT FOR: Packaging waste. Unless you need the extra calcium, iron or other women-specific nutrients, you can simply cut your regular energy bars in half.

BAR: Meal Replacement
THE BASICS: These "miscellaneous" bars, whether it's because of their carb count, protein content or marketing, don't fall into other categories.

PURPOSE: An easy way to get carbs, protein, fat and calories in one convenient package. Some people use them as a prepackaged meal and a way to prevent mindless overeating.

LOOK FOR: Natural ingredients. Bars made from grains and fruits do a better job of simulating the nuances of a meal, including antioxidants, vitamins and minerals.

WATCH OUT FOR: Relying too heavily on them. Bars are a great way to fit in a meal on the go, but real food offers more variety, a wider range of nutrients and antioxidants, and will tend to be more satiating.

Until next time...

look good, feel good, do good

www.sarabconsulting.com

Butternut Squash Ravioli w/ Brown Butter Sauce

2011-02-14T03:00:00.000-08:00

As much as I would have loved to make up my own ravioli, sometimes convenience rules...especially when it's on sale. A couple weeks ago I picked up a few varieties of Rising Moon Organics Ravioli (found in your freezer aisle at New Pioneer Coop or HyVee Health Market). These are perfect for nights when you're in a pinch but still craving something a bit more satisfying than a PB&J. Pull one out of your freezer, add sauce, and viola!

I choose to dish up the Butternut Squash variety and made a succulent brown butter sauce to go with. Literally, it was one of those nights where J and I had just gotten done working out, time was getting late, and he was probably expecting me to say something boring like...eggs when he asked what's for dinner....he definitely didn't expect my response of Butternut Squash Ravioli with Brown Butter Sauce and a side of Sea Salt Edamame :)
Brown Butter Sauce:
Ingredients:
3/4ish stick of butter (can choose to use an alternative such as Land O Lakes Natural Whipped)
I cut down the butter from a stick and half so added a Tablespoon or so of olive oil.
2 tablespoons torn fresh sage leaves
1/2 cup toasted walnuts, chopped (I used pine nuts as I did not have walnuts on hand)
1/2 cup dried cranberries, or chopped dried cherries, or mixture of both
1/4 teaspoon sea salt, plus more to taste
1/4 teaspoon freshly ground black pepper, plus more to taste
1/3 cup grated Parmesan cheese (fresh is best...adds so much more flavor for less amounts)
Instructions:
Melt the butter (and olive oil) in a large, heavy skillet over medium heat.
Add the sage, walnuts and cranberries and let cook until the butter starts to brown, about 3 minutes. Top ravioli with the brown butter sauce, sprinkle with Parmesan cheese and serve.
I told you it was simple.

Happy Valentine's Day!

Until next time...
look good, feel good, do good
www.sarabconsulting.com

Webinar - Yes You Can!

2011-02-08T07:31:00.000-08:00

Learn some great nutrition tips from me, Sara B, about athletes, weight loss, and pregnancy!Click link: Yes You Can, scroll down page and head to page three of videos or until you see my picture or the video entitle Yes You Can.
Webinar hosted by Loran Storts, owner of Ironwork Triathlon Coaching.

Until next time...
look good, feel good do good
http://www.sarabconsulting.com/

Baby S Update - Week 38

2011-02-08T03:00:00.000-08:00

Week 37

Baby Shower #1

A few weekends ago J and I's wonderful friends Ryan & Robin threw us a couple's baby shower at Cedar Ridge Winery

Robin has a great write up about it on her blog: Indulge

It was a very enjoyable time with a group of our Iowa City friends

almost too pretty to eat

a personalized "Baby S" bag

Baby Shower #2

With the help of my girlfriends and Mom, my sister Kelli threw me a great shower on Sunday
It was awesome to see so many fabulous friends and family in one place. I can't wait for them to all have a special part in Baby S's life.

family, college friends, high school friends, and childhood friends!

everyone took on the challenge of designing a personalized bib for Baby S

the winners: Morgan with her bib saying "a doctor or apple a day keeps the doctor away, "Jess with her perfect drawing of Elmo, and Heidi with her "no high fructose corn syrup, trans fats, saturated fats, sugar, enriched flour" bib

my pal Amy served up this adorable diaper cake

complete with washcloth cupcakes

of course we had plenty of "real" cupcakes to enjoy as well

Rachel dished up jello/ice cream cups...simply mix one packet of jello with hot water and combine with vanilla ice cream...easy and delish

funny story:

post party, Leigh and I decided to try our hand at Kinect (a remote free video game J brought home from work)

we were playing volleyball and apparently I was really getting into it and went up for a spike and BAM...hit the light, which fell to the floor and shattered....luckily no one was hurt and it turned out to be a good laugh

still doing what I can....

do squats bring on labor!?

Until next time....will two become three?!

look good, feel good, do good

http://www.sarabconsulting/

Nesting - Casserole Mania

2011-02-07T03:00:00.000-08:00

Nesting, pleaseeee...who said I was nesting!?

ok...judging by the stack of casseroles now in my freezer, I would say I had a little "food nesting" the other weekend.
I just decided it would be nice to designate a few hours one Sunday to preparing 4 wholesome, healthy casseroles that would be easy for J and I to bake up after the baby arrives (any day now).
After preparing them, I thought to myself...why not do this more often (Super Sized Sundays as I like to call them)...make your master list, head to store, cook up a storm, make one giant mess, package up, clean up, freeze, and viola....you have great meals for the month to come! This is great for those that have on the go schedules.
Grass Fed Beef Lasagna (click for recipe)

Chicken Enchiladas packed with veggies
(click for recipe)

BBQ Chicken Casserole - recipe to come

Chicken & Biscuit Pot Pie - recipe below

recipe from Ellie Krieger (dietitian) on Food Network
watch a video of the chicken pot pie preparation here
Ingredients
For the filling:
Cooking spray
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 1/2 pounds boneless, skinless chicken breasts, cut into 1/2-inch chunks
4 teaspoons olive oil
1 medium onion, chopped
2 medium carrots, chopped
2 celery stalks, chopped
1/2 pound green beans, trimmed and chopped into 1/2-inch pieces
2 cloves garlic, minced
1 1/2 cups lowfat milk
1/4 cup all-purpose flour
1 cup low-sodium chicken broth
1 cup peas, thawed if frozen
1 1/2 tablespoons fresh thyme leaves
For the biscuit crust:
3/4 cup whole-wheat flour
3/4 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
3 tablespoons cold unsalted butter, cut into small pieces
2 tablespoons canola oil
1/2 cup lowfat buttermilk
Instructions:
To make the filling: Preheat the oven to 375 degrees F. Spray a large shallow casserole dish, or 6 individual casserole dishes with cooking spray.
Season the chicken with 1/4 teaspoon each salt and pepper. In a large nonstick skillet, heat 2 teaspoons of the oil over a medium-high heat. Add the chicken to the pan and cook for 5 minutes, stirring occasionally. Transfer the chicken with its juices to a bowl. .
Add 2 more teaspoons of oil to the same pan and heat it over a medium-high heat. Add the onions, carrots and celery and cook until the vegetables begin to soften, about 3 minutes. Add the green beans, garlic and remaining salt and pepper and cook for 2 minute more. Add the milk. Stir the flour into the broth until it is completely dissolved and add to the pan. Cook, stirring, until the mixture comes to a boil. Reduce the heat to medium-low and cook for 2 minutes more. Return the chicken with its juices back to the pan. Add the peas and thyme and stir to combine. Season with salt and pepper, to taste. Spoon the mixture into the baking dish or individual dishes.
To make the crust: Put the whole-wheat flour, all-purpose flour, baking powder, baking soda and salt into a food processor and pulse a few times to combine. Add the butter and pulse about 12 times, or until pebble sized pieces are formed.
Add the buttermilk then oil to the food processor and pulse until just moistened. Do not over mix. Drop the batter in 6 mounds on top of the chicken mixture (1 mound on each individual dish, if using) spreading the batter out slightly. Bake until filling is bubbling and the biscuit topping is golden brown, about 20 minutes.
Nutritional analysis per serving
Calories 400
Total Fat 17 g
(Sat Fat 5.7 g, Mono Fat 7.7 g, Poly Fat 2.7 g)
Protein 31 g
Carb 31 g
Fiber 5 g
Cholesterol 82 mg
Sodium 600 mg

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Product Review - Real Coconut Water

2011-02-04T03:36:00.000-08:00

Taste of Nirvana
Coconut Water
Healthified Gatorade as I like to call it; coconut water is the newest craze in the health/sports world. So what's the scoop? Coconut water contains 5 essential electrolytes: potassium,magnesium, sodium, calcium, and phosphorus. These nutrients are key players in rehydrating our tired and dehydrated bodies during and after sweaty, endurance work. An athlete will appreciate the prevention of muscle cramping and aid in recovery. You typically can find the same electrolytes in your commercial sports drinks as well as added sugars, dyes, and ingredients.....YUM!
Some other brands include: Zico, O.N.E.
The flavor of the water is....different. Sometimes I enjoy straight up and other times I find it to be a tasty addition to my protein/fruit smoothies after a sweaty bout of exercise.
Price varies: around 1-3 dollars/drink
Nutrient facts for 1 bottle (9.5fl0z):
Calories 50
Fat: 0g
Sodium: 42mg
Potassium: 600mg
Carbs: 10g
Sugar: 9g (no added)
Protein: 1g
magnesium 9%
calcium 4%
vit C: 6%
iron 2%
Ingredients: natural coconut water

Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

Lemony Lemon Bars

2011-02-02T03:00:00.000-08:00

This is by no means a "healthy" recipe, but it falls in step with one of my Sara B Principles...schedule treat time.

When J said he was craving something lemony and left a subtle hint of a lemon bar recipe on my computer, I knew I had to make these scrumptious bars during his "birthday week." (his B-Day was Jan 20th!)

Needless to say, they turned out amazing!

Lemony Lemon Bars

Ingredients
recipe from Barefoot Contessa on Food Network
For the crust:
1/2 pound unsalted butter, at room temperature
1/2 cup granulated sugar
2 cups flour - used about 1/3 white whole wheat flour
1/8 teaspoon kosher salt
For the filling:
6 extra-large eggs at room temperature
3 cups granulated sugar - I usually manage to cut this down a little, say by a 1/4 a cup or so
2 tablespoons grated lemon zest (4 to 6 lemons)
1 cup freshly squeezed lemon juice
1 cup flour

Instructions:

Preheat the oven to 350 degrees F.
For the crust, cream the butter and sugar until light in the bowl of an electric mixer fitted with the paddle attachment. Combine the flour and salt and, with the mixer on low, add to the butter until just mixed. Dump the dough onto a well-floured board and gather into a ball. Flatten the dough with floured hands and press it into a 9 by 13 by 2-inch baking sheet, building up a 1/2-inch edge on all sides. Chill.
Bake the crust for 15 to 20 minutes, until very lightly browned. Let cool on a wire rack. Leave the oven on.
For the filling, whisk together the eggs, sugar, lemon zest, lemon juice, and flour. Pour over the crust and bake for 30 to 35 minutes, until the filling is set. Let cool to room temperature.
Cut into triangles and dust with confectioners' sugar.

Lesson today: When life gives you lemons....make lemon bars!

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

http://www.sarabconsulting.com/

Smoky Black Bean And Corn Chowder Recipe

2011-01-31T03:00:00.000-08:00

The other day J came home and handed me a blank receipt with a list of ingredients written on it in black permanent marker. He said is was a delicious soup he had at a restaurant in Fargo and insisted I tried to "remake." With only knowing what was actually in the soup and not to what degree I started investigating recipes. I finally found one that with a few manipulations and "healthifying" efforts fit the bill.
Smoky Black Bean And Corn Chowder
from cdkithcen.com

Ingredients:
1/2 cup yellow onions, chopped
1 cloves garlic, finely chopped
2 stalks organic celery (with leaves)
2 tablespoons butter (I use Land O Lakes whipped butter)
1/2 cup evaporated milk instead of cream
1/4 teaspoon black pepper, freshly ground
1 1/4 teaspoon sea salt
1 can whole kernel corn, drained
8 ounces black beans, canned, drained
3 cups chicken broth
5 slices turkey bacon or you could use Canadian bacon
1ish chipotle peppers (come in a can) - watch out these suckers are hot and people can add their own if they desire more heat
1 tsp cumin
chili powder (optional, I found there to be enough spice from the chipotle peppers)
Instructions:
Cook bacon to desired crunchiness in soup pot. Remove from heat and dice into pieces.
In a soup pot, saute onion, garlic and celery in butter until tender but not brown. Stir in salt and black pepper.
Add milk and chicken broth and bring to a boil, stirring constantly for about 1 minute.
Stir in drained corn, bacon pieces, chipotle pepper and drained black beans. Add cumin. Reduce the heat and simmer for 10 minutes or until ready to serve. Garnish with a spoonful of Greek yogurt. Makes 6 servings.

Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

Perfect Roasted Chicken

2011-01-25T15:36:00.000-08:00

A few weeks ago I decided to try my hand at preparing my first roasted chicken. As I peered down at my chicken I saw that it was 4 lbs. At the time, this was the same estimated weight as the baby in me :) I eagerly ran to show J what it felt like to hold 4 lbs. He wasn't so sure about comparing the chicken I was about to oil up and bake to my belly but I made my point.

Perfectly Roasted Chicken
from Barefoot Contessa

great entertaining recipe as it is simple to prepare, tastes great and looks impressive

Ingredients:
1 (5 to 6 pound) roasting chicken
Sea salt
Freshly ground black pepper
1 large bunch fresh thyme

Few sprigs of rosemary

1 lemon, halved
1 head garlic, cut in half crosswise
2 tablespoons (1/4 stick) butter, melted - I used Land O Lake natural whipped
1 large yellow onion, thickly sliced
Olive oil

optional: veggies to roast
Instructions:

Preheat the oven to 425 degrees F.
Remove the chicken giblets. Rinse the chicken inside and out. Remove any excess fat and leftover pin feathers and pat the outside dry. Liberally salt and pepper the inside of the chicken. Stuff the cavity with the bunch of thyme, rosemary, both halves of lemon, and all the garlic. (I tied the herbs together with kitchen strings for easy removal). Brush the outside of the chicken with the butter and or olive oil and sprinkle again with salt and pepper.

Tie the legs together with kitchen string and tuck the wing tips under the body of the chicken. (As you can see I am not an expert in this, but in my own way managed to tie 'er up....here's a video to help).

Optional: roast veggies like carrots, fennel, and onion around chicken. Coat with olive oil and leftover thyme and rosemary. I choose to prepare my roasted veggies in a separate pan so I could make LOTS!

Roast the chicken for 1 1/2 hours, or until the juices run clear when you cut between a leg and thigh. BEWARE: This made a mess of my oven...the grease splattering everywhere. Next time I will opt to loosely cover the chicken with foil and see how this goes. Place chicken and vegetables on a platter and cover with aluminum foil for about 20 minutes. Slice the chicken onto a platter and serve it with the vegetables.

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Baby S Update - Week 35

2011-01-21T03:00:00.000-08:00

Not that we're counting but...

31 days till Baby S's predicted due date!!!
J and I are so excited to finally meet him or her.

Besides the occasional heartburn, things are going really well and I feel great. It is crazy how much your belly grows in these last few weeks, but then again if you think about fitting a 20 inch and 6-8 lb baby in there you realize why. I swear it grew an inch alone last week! J makes fun of all the groaning and grunting noises I make trying to put on my shoes.

Week 34 and Week 35

Week 35 - feeling some rib kicks now

I am still rockin' and rollin' the workouts, mostly it's short running intervals on the treadmill mixed in with Crossfit Mom workouts.

There's also some up hill walking, cross country skiing, and rowing mixed in there.

Swimming feels the best since I'm pretty much one fin away from being a whale.

To get my nesting fix, J and I decided to order our crib

we have turned half the office into a nursery for now

(since were in the process of selling/moving)

we have also stocked up on a few gender neutral onesies that we found pretty irresistible

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

7 Comfort Food that are Good for You

2011-01-20T03:00:00.000-08:00

7 Comfort Foods that are Good for You
--By Zach Van Hart, Staff Writer SparkPeople.com
Comfort – A condition or feeling of pleasurable ease, well-being, and contentment.
Food – A substance you consume to produce energy, stimulate growth, and provide nourishment.

Put these two words together and people dream of fudge sundaes, turn to pot pie for pick-me-ups and fall prey to many other kinds of eating rituals. This is the power comfort foods hold. Unfortunately, it seems that most comfort foods console us with extra fat, calories and other ingredients that lack great nutritional value. But not all comfort foods are made this way. Here are 7 Comfort Foods that are actually good for you. Check ’em out.

Yogurt (with fruit)
The frozen variety tastes pretty similar to its ice cream counterpart, only with less fat. By adding fruit, you’re only adding more minerals and vitamins. Cool and soothing, this comfort food is a perfect snack, yet tastes sweet enough to ease your pain.

Fruit smoothie
This is the perfect cure for anyone with a sweet tooth. Amazingly, even if you don’t normally like fruit, you will probably still enjoy this blend of fruit, juice and yogurt. It only takes a few minutes to whip up in your blender and is a cool and refreshing treat during a hot, summer day

Chicken noodle soup
Would you rather have anything else when you’re sick? This blend of noodles, chicken chunks and veggies in a steaming hot bowl will take you back to your childhood. Remember to buy a brand with low sodium, or make your own at home. Check out my Chicken Noodle Soup.

Angel food cake
Sometimes, we all love a slice of cake. Warm and fluffy, every bite is better than the previous one. With angel food cake, you can enjoy a slice without feeling guilty about it later. Pretend it’s your birthday and have a slice, maybe even with some fat-free whipped cream.

Oatmeal
Forget caffeine-charged coffee; oatmeal is all you need for a hot breakfast that will leave you energized for hours to come. Packed with complex carbs, oatmeal is easy to make and much healthier than a sugary cereal you might otherwise eat. A steaming bowl of oatmeal will make mornings your favorite part of the day. Toss in some fresh fruit to get that sweetness you crave.

Vegetable juice
Sometimes you need that kick. Vegetable juices, such as V8 and others, have enough kick to play in soccer’s World Cup. A blend of many vegetables, including tomatoes, it’s great when you’re not very hungry or when you're on the go.

Crock pot creations (anything that’s healthy, anyway)
One of the greatest food inventions of the 20th century, a crock pot can seemingly take any combination of ingredients and turn them into a great meal. Slowly cooked, whatever comes out is hot and tastes great. Throw in healthy meats and a bunch of veggies to make this comfort food good for you.

Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

Leek, Potato, Parsnip and Cauliflower Soup

2011-01-17T03:00:00.001-08:00

Leek, Potato, Parsnip and Cauliflower Soup
modified from Clean Eating Cookbook

Ingredients:
4 T olive oil
1 yellow onion, peeled, coarsely chopped
4 leeks, trimmed, sliced in half lengthwise, coarsely chopped and well rinsed
2 parsnips, peeled and coarsely chopped
2 C cauliflower florets
5 medium Yukon gold organic potatoes, peeled and cubed
2 cloves garlic, peeled and passed through a garlic press (or chopped really fine)
1 tsp sea salt
8 C chicken broth
pinch of freshly ground black pepper
Instructions:
In a soup pot or Dutch oven, heat oil over medium high flame. Add onions, leeks, parsnips and cauliflower and cook, stirring constantly for 10 minutes or until veggies begin to soften. You may have to add a little more olive oil.
Add cubed potatoes, sea salt, garlic, and broth. Bring to a boil. Reduce heat and let simmer for 40 minutes or until all veggies are uniformly tender. Using a hand blender, puree soup (or puree in batches in blender or food processor). Adjust flavor by adding sea salt and pepper to taste.

Nutrients for 2 Cups: 227 calories, 8g protein, 36g carbs, 5g fat

Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

Oatmeal Pancakes

2011-01-14T03:00:00.000-08:00

Every Sunday when I was a kid my mom used to cook up a yummy brunch after church. Sometimes it was as simple as toast and eggs to as fancy as quiche, but my favorite brunches were when she made pancakes or waffles. I usually go to be the flipper and then had my fill at the table...easily polishing off a tall stack.
Man, I love pancakes! I look forward to carrying on this tradition with my family...which by the way...5 weeks till we meet Baby S!
Oatmeal Pancakes

Ingredients:
3/4 C oat flour (grind 1 cup whole oats (not instant) in a food processor or magic bullet)
1 C whole wheat flour
1 T stevia or sugar
1 1/2 tsp baking powder
1/4 tsp baking soda
1/2 tsp cinnamon
pinch of nutmeg
3/4 tsp salt
3 T butter, melted and cooled, I used Land o Lake naturally whipped
1 1/4 C buttermilk
1 C cooked oatmeal, not instant
1 T honey
2 large eggs
1/4 C finely chopped pecans or walnuts or almonds
Instructions:

Mix together the oat flour, flour, sugar, powder, soda, cinnamon, nutmeg and salt in a large bowl. In a smaller bowl, stir the melted and cooled butter, buttermilk, cooked oatmeal, honey, and eggs together. Gently fold the wet ingredients into the dry until just combined. Fold in nuts. Do not over mix.Heat griddle to medium-high heat. Lightly coat with oil or butter and cook pancakes to perfection.
Keep pancakes warm in an oven at 200F.

Fruit Sauce
I like to make a fruit sauce to go with my pancakes so I don't have to use as much maple syrup. Simply pour a bag of frozen berries into a small saucepan, add 2-3 T real maple syrup, heat until bubbling, reduce to simmer. Puree with a hand blender (careful not to splatter everywhere).

Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

5 Suprisingly Healthy Foods

2011-01-12T03:00:00.000-08:00

5 Surprisingly Healthy Foods for the New Year
Posted by Katherine @ 01.02.11
article borrowed from a fellow RD's blog
Since good health and losing weight are part of many New Year’s resolutions, I wanted to give you the scoop on a few foods that you don’t have to feel guilty about eating this year. (Or at least not too guilty!) Here are 5 foods that you might be surprised to learn are actually good for you.

1. Potatoes.

Hey, I hope you’re not still caught up in that ‘no carb’ craze. The truth is that many carbohydrates are good for you. Potatoes got a particularly bad wrap in the last decade. But the potato is a nutritious, versatile, and inexpensive food that has a place in a healthy diet. One medium-sized potato (with skin) has just 110 calories and is one of the best sources of potassium and fiber in the produce section. Baked, mashed, or roasted, potatoes make a wonderful side or a base for a healthful meal (just make sure to go light on the toppings).
2. Avocados.

If you love the creamy, rich taste of avocados but worry about the fat and calorie content, let me put some of those fears to rest. While avocados are higher in fat, most of it is “heart healthy” mono- and polyunsaturated fat. Concerned about calories? One-fifth of a medium-sized avocado has about 50 calories. Not bad considering these versatile fruits are nutrient-rich, containing nearly 20 vitamins and minerals. As long as you use moderation as your guide, avocados are a very nutritious―and tasty―addition to sandwiches, salads, and dips.
3. Pistachios.

Pistachios offer more than 30 different vitamins, minerals and phytonutrients including lutein and zeaxanthin, two antioxidants associated with a reduced risk of age-related macular degeneration. Worried about the fat and calories? Pistachios are one of the nuts lowest in calories and fat. (They have only three calories per nut―about half the count of most snack nuts.) Small and flavorful, pistachios make a satisfying snack as well as a healthful ingredient in many meals.
4. Eggs.

Once demonized as an artery-clogging food, eggs have been exonerated by new research and now have a place in most diets. Packed with nutrients, one egg contains 13 essential vitamins and minerals, high-quality protein, and healthy unsaturated fats for just 75 calories. While yolks do contain about 213mg of dietary cholesterol (the daily limit is 300mg), eating a whole egg a few times per week falls within heart-healthy guidelines if cholesterol from other sources―such as meats, poultry and dairy products―is limited.
5. Coffee.

Is cutting out coffee the best bet for your health? Not necessarily. Sure, if you drink too much, caffeinated coffee can give you the jitters or interfere with sleep. But you can also reap significant perks from coffee, both caffeinated and decaf. Studies show that drinking coffee regularly may reduce your risk of Parkinson’s disease, colon cancer, diabetes, and even headaches. Scientists also believe that coffee may play a role in improving memory and decreasing the risk of Type 2 diabetes. Multiple studies have shown that coffee drinkers are up to 80 percent less likely to develop Parkinson’s disease. In other studies, colon cancer was reduced by about 25 percent in individuals who drank at least 2 cups a day. While more research is needed, most health experts now believe that the health benefits of coffee outweigh the negatives.

Until next time...

look good, feel good, do good