Almond Mania: Almond Milk and Almond Butter Bars

Yesterday was a great day! I managed to get all 3 of my resolutions in! I read from my Women on the Bible book, I attended hot house yoga, AND I made a clean recipe!
Remember how I said I was going to attempt to make almond milk....well I DID IT!
Almond milk
is a good alternative to those that can't tolerate the lactose in regular diary milk.

Almond Breeze is a brand you can purchase....but seriously this was a breeze to make and tastes just as good.
Here's the very breezy process:
first you need one of these....

nut milk sack....I purchased mine online after googling them
soak 1 cup almonds over night (8-12hours) in about 2 cups water

rinse almonds and place in blender with 4 cups fresh water, blend away!
my almonds were almonds pieces so they blended easily.

when almonds are well blended and you have a nice white liquid, place milk sack in a glass jar and pour liquid through (may take an extra set of hand...J helped).
gently pull the sack out of the milk and squeeze out any excess milk.
(don't throw out the ground up almonds leftover in the sack...see use for it below!)

flavor you milk with a little Stevia, Agave Nectar, honey, and/or vanilla
YUM YUM! Santa's in for a treat next year with his cookies!


Almond Meal...that leftover stuff in the sack.
there are lots of things you can bake/cook with it, but the easiest is spreading it on a baking sheet, sprinkling it with cinnamon and brown sugar and baking at 350F for about 10-15 minutes.

J and I like is a top our steal cut oats in the morning

Almond Butter Bars

these are soooo incredibly good....it's almost ridiculous

my friend Abby came over to help me whip these up. With both of us being active we thought these would be a tasty treat to keep us fueled throughout the day.

Ingredients:

1/2 C raw, unsalted almonds

1/2 C walnuts or pecans

1T butter mixed with 1 T olive oil (I used Smart Balance tub butter)

1/2 C natural almond butter (you could use peanut butter as well...I suggest natural still)

2 T maple syrup

1 tsp honey

pinch sea salt

1 tsp Watkins vanilla

1 T instant coffee granules (now we're talking)

1-2 T sesame seeds

1/2 C craisins

1/2 C dried apple slices or other dried fruit

Instructions:

preheat oven to 400F, line baking sheet with parchment paper or lightly spray with Pam. arrange nuts on baking sheet and roast for 8 minutes.

transfer nuts to food processor and process until coarsely chopped. set aside.

in large mixing bowl combine butter and oil, almond butter, syrup, honey, and sea salt. Mix well. add vanilla, coffee, nuts, and sesame seeds. Combine well.

add berries and fruit. press into 8x4 in. pan. let set in fridge or freezer for 1 hour. cut into bars once hardened. For an easy take with you snack...wrap each bar in plastic wrap and store in freezer.

Nutrition for 1 bar: 419 calories, prot 8g, carbs 29g, fat 33g, sat fat 2g, trans fat 0g

Until next time...

look good, feel good, do good

www.sarabconsulting.com

Clean Potato Salad and Roasted Vegetables

J and I's friend Geoff invited us over for fondue the other night. I had never partook in a fondue style dinner so I was very excited. However, I had NO idea what to bring as a side....what pairs with fondue? Finger foods? Finally, I decided on the no fail roasted veggies and a clean potato salad I just wanted to try.

roasting veggies is such an easy, healthy, and flavorful way to cook these nutrient packed foods

Roasted leeks, red onion, carrots, and red potatoes
drizzle with olive oil, add rosemary, thyme, ground pepper, and sea salt over top. Bake at 400F for about 40 minutes. Stir at 20 minutes. Beautiful color means wonderful vitamins!

Clean Potato Salad
Ingredients for salad:
12 baby potatoes, cut in 1 inch pieces, cooked
1/2 cucumber, cut in half lengthwise, and then cut into small cubes (notice I did not have one of these so I used avocado for something green)
6 hardboiled eggs, whites and yolks separated after cooking. Dice egg whites and reserve two yolks
1 head romaine lettuce, separate leaves
fresh ground pepper
Ingredients for dressing:
2 egg yolks
1/3 C plain, low fat yogurt or Greek yogurt
2 T lemon juice
2 tsp oil (avocado, sesame, olive, canola)
1-2 T yellow or honey mustard
pinch of salt
dried or fresh chives
Instructions:
Prepare dressing by mashing yolks with fork and whisking in oil, mustard, lemon juice, salt and chives. Gently mix dressing with potatoes and cucumber and fold in cooked, diced egg whites, place salad in bowl lined with romaine leaves. Garnish with chives and pepper.
Nutrients for 1/2 C: 116 calories, 6g protein, 21g carbs, 2g fat

cheesy fondue (mixutre of fresh cheeses) and the dippers: fresh bread, veggies, pork tenderloin. It was sooo yummy.

the gang

Geoff and Bryan hit up the Wii Fit for some after dinner burn
Thanks for hosting a fun night Geoff!

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

Barbecue Chicken Pizza

PIZZA! Man was I excited for this clean recipe. I mean....who doesn't love a warm, saucy, maybe cheesy, bite of pizza. I fixed this up the other night for some football madness.

Barbecue Chicken Pizza
Ingredients:
olive oil cooking spray
1 medium yellow onion, thinly sliced
4 oz mushrooms, thinly sliced (notice I did not have these as the were OUT of them at the store!)
1/2 medium red bell pepper, thinly sliced
1/2lb boneless chicken breast boiled till cooked through and sliced into thin strips
5 oz unsalted tomato paste
2 T cider vinegar
1 T honey or maple syrup
1 tsp onion powder
1 clove garlic, minced
1/4 tsp Spanish paprika
ground pepper
2/3 C pre shredded 2% mozzarella cheese
1/2tsp oregano
of course, if you do not desire to make your own clean BBQ sauce then you can omit the tomato paste through oregano ingredients and just use your fav BBQ sauce.
Instructions:
preheat oven to 425F

heat a large skillet over high heat for 1 minute, reduce to medium, mist with olive oil and saute onions till caramelized.

Add mushrooms and finally peppers till all veggies are cooked tender. Remove veggies from pan, mist a little more olive oil and add chicken slices to brown a touch.
Prepare BBQ sauce in small bowl. whisk tomato paste, vinegar, honey, onion powder, garlic, paprika, and black pepper. I did add about a T regular BBQ sauce for just a tad more flavor.
Place premade whole wheat pizza dough :) (convenience rules sometimes) on pan.

Smear with sauce, add chicken and veggies.

Dust the top just lightly with mozzarella.

Bake for 15-18 minutes or until cheese is melted and bubbly. ENJOY!
Nutrition per slice (8 slices): 390 calories, 7g fat, 26g protein, 55g carbs
lycopene is all over this recipe in the tomato sauce and red pepper! this fancy antioxidant helps keep you bones strong and skin glowing....who knew pizza could be so good :)

J was very excited about having pizza too! He helped out by taking it out of the oven and eating it. :)

our green fries

Me attempting to skate ski....contrary to popular beliefs....it's not JUST like rollerblading

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

Food Combination Diets- more nutrition quackery! Nutrition Bites #5

It has come to my attention that "Food Combination" diets are regaining popularity. Being a dietitian and nutrition expert who basis my practice off of scientific facts, I thought it was my duty to stop this nonsense...or at least try :)

No wonder it is so hard for people to get a clear idea of what is "right" and what is "wrong" when it comes to food and nutrition. There are so many nutrition quacks out there fogging up the system with their purely opinionated, wrongly stated information. For example:
http://nutrition-now.com/2009/11/eating-foods-in-proper-combination-for-the-best-digestion/

Please get informed:
Here are some statements from my fellow, respected dietitians, regarding food combining.

"Food combining was popularized by the book Fit for Life by Harvey and
Marilyn Diamond. This book shows how a weight-loss program founded on
unscientific concepts can be a huge commercial success. The authors claim that when foods are combined improperly, they become “rotten” and cannot be absorbed from the intestinal tract. This “toxifies” the body and makes people
fat.

The Diamonds contend that people gain weight from eating protein-rich
foods and starchy foods at the same time. Our digestive tracts cannot
assimilate more than one of these “concentrated foods” at a time, since the enzymes that digest protein nullify the enzymes that digest carbohydrate, and vice versa. As a result, food cannot be digested properly, all the food’s
nutrients are destroyed, and toxic by-products are stored in fat tissue where
they cause a “bloated appearance.”
The authors believe the energy wasted on the incomplete digestion of these
foods reduces the body’s ability to eliminate the “toxic residues”
deposited in the fat tissues after previous meals. Their solution – eat only one “
concentrated” food per meal, with 70 percent of the diet composed of foods
with a high water content (e.g. fruits and vegetables). Foods high in
water “wash the toxic waste” from the inside of the body, instead of “clogging”
the body.

These theories totally disagree with our knowledge of physiology and
nutrition. The concepts of food combining originated at the turn of the century
when people knew little about basic physiology and nutrition.
Food combining frequently contradicts itself. If our food is not
completely digested, then the calories consumed would be lost in the stool -- not
stored as fat. Decreased absorption causes weight loss, not weight gain. The
notion that eating “concentrated” foods together results in a loss of
nutrients is also backwards. Combining animal and vegetable protein causes more efficient utilization of the vegetable protein. The non-heme iron in plant
foods is better absorbed when consumed with meat or another source of heme
iron. Furthermore, non-heme iron is better absorbed when consumed with
fruits or vegetables high in vitamin C.

People have lost weight using food combining because low-calorie fruits
and vegetables are emphasized. However, the program urges people to eliminate
major food groups.. Eating a variety of foods from MyPyramid is necessary
for adequate nutrition.

Food combining may create deficiencies in zinc, vitamin D, vitamin B12,
and protein, since the diet limits animal protein and eliminates dairy
products. The ban on dairy foods certainly jeopardizes calcium intake since dairy
products account for nearly 75 percent of the calcium in the American
diet." Ellen Coleman, MA, MPH, RD, CSSD

"There is no credible scientific evidence to support the theories on food combining. While the proponents often say it is based on physiology, they theory is actually based on a very limited view and misunderstanding of physiology. Even in one of the classic books on the topic "Food Combining Made Easy" the author, Dr Herbert Shelton said he knew of no physiological reason for most of his rules. I believe his many reason in putting them forth was to help people make improvements on the typical diet they were eating. This was in the early part of the century.

In addition, even one of the modern day advocates of it, "Harvey Diamond" who popularized the theory in his Fit For Life books, also said publicly at a national health conference that he may have over emphasized its importance in the books.

One of the reasons food combining seems to work is because when you follow the rules, you have simplified your diet and made a dramatic change in your diet for the better. You eat less junk, you eat more whole foods.

In regard to digestion, overeating and eating too much fat and eating while under great stress are three things that can impair digestion, regardless of the combination of foods...." Jeff Novick MS, RD, LD, LN
www.jeffnovick.com/JeffNovick/Home.html

Thank you for taking the time to get educated so you too can help clear the air!

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

Gross! Nutrition Bites #4

Nutrition Bite #4

saw this sign in the subways of NY and have been meaning to share. One of Sara B Consulting principles: Choose to Chew Your Calories....what's more satisfying....an orange or orange juice? Do you really need to drink Gatorade/Propel with dinner or throughout the day? Where are your calories coming from?!

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

New Year's Resolutions and Super Easy Turkey Lasagna

I'll be honest...I've never really made NY's resolutions, but for some reasons this year I have a whole laundry list of them ;) Now, I am being practical and have chosen a few to focus on in 2010 and will share these with you. I am hoping this will hold me more accountable!

Physical:
Take up yoga! After suffering an injury last year that kept me from running in the Boston Marathon and could have probably been prevented with proper stretching...I thought this would be a wise idea. I am again scheduled to run Boston this April and am determined to make it to the start...and finish lines :)
so somewhere in my marathon, triathlon, and crossfit workouts...I am now doing yoga...phew!

last night was hot house yoga....notice the TWO water bottles

Eating/Cooking:
Cleaner cooking and eating. It's funny because I teach people this in Sara B Consulting but feel I have gotten away from it slightly...finding myself using Splenda brown sugar more often, indulging in diet sodas, and over consuming cereal. Now, I am probably clean with 70% of my diet and would like to get back to 80-90%. I am equipped with my Clean Eating Mag, Tosca Reno's Clean Eating cookbooks, and my garden come spring.
What is clean eating you ask? In a nutshell: 6 small meals per day, exercise daily 5x week, avoid all processed foods, choose unrefined foods whenever possible, and watch out for fat, sodium, calories, and sugar. The part I am working on is the eating less processed and more real foods...closer to nature I say. For example, get back to using honey and agave nectar instead of Splenda brown sugar to sweeten things, sticking to 1 bowl of cereal instead of two (this is super hard for me), and enjoying more single ingredient foods.
oh and trying new clean practises....I bought a nut milk sack the other day aka I am making my own almond milk...stay tuned ;)
keep in mind when you are training for an athletic endeavor you will have gu's, gels, bars that just don't fit into clean eating but are needed for energy during workouts....so be it.

People always ask about "fake" sugars....am I for or against. Every individuals diet is different and I have to see where and how it is consumed before making any judgements. Personally, if I am to use one in cooking/flavoring I opt for Stevia (if brown sugar is not called for)I feel this may be the lesser of evils as it is "natural." Is Splenda harmful....that's still up for debate. Nothing as been proven as far as I know....but I do know this...it gives me some serious GI distress with large consumption.
Because with training and the fact that I do not sweeten too many things, I decided I do not need to worry about the few extra calories from honey or agave nectar to sweeten my sweet potatoes or steel cut oats. Drizzle away!

Spiritual:
One-Year devotional study of women in scripture "Women of the Bible" by Ann Spangler and Jean Syswerda

awwww....I feel better already!

Super Easy Turkey Lasagna

Ingredients:
1 lb ground turkey BREAST
3 C (1 jar) spaghetti sauce
1 1/2 c water
1 container cottage cheese, 1% or fat free
1 c 2% shredded mozzarella
1/2 c grated Parmesan
2 eggs
any veggies (I used spinach and red peppers)
1/4 c chopped parsley
sea salt
black pepper
any other Italian seasoning you desire
whole wheat lasagna noodle (I sued Rozoni Healthy Harvest)
Instructions:
Heat oven to 350F. In 3 qt saucepan over medium-high heat brown turkey. Add spaghetti sauce and water; simmer about 10 minutes. Meanwhile in medium bowl, stir together cottage cheese, half mozzarella and Parmesan cheese, eggs, spices.
Pour 1 c meat sauce on bottom of 9x13 pan. Arrange uncooked noodles over sauce; cover noodles with sauce. Add half cheese mixture over sauce. Place chopped veggies on top of cheese layer. (of course I added veggies!)

Repeat with noodles, sauce, cheese. Top with layer of noodles and any leftover mozzarella and Parmesan cheese. Cover with foil and bake for 45minutes. Bake uncovered for 10 minutes. Let set for 10 minutes when done. Enjoy!



more veggies...side of spinach salad

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

NYE, Cyclone Victory, CFDes Moines, and Maple Syrup Crock Pot Beans

Happy New Year!
Start this year off right with health and happiness in mind. I heard the best quote yesterday... "the best diet is the one you don't even know your on."
That is the approach I take at Sara B Consulting. It is the only maintainable "diet" there is...a healthy lifestyle.
I have New Year's resolutions myself and will write about them in my next blog...there was just too much to fit into this one...so many exciting things already in 2010!

We spent NYE at my parents watching the Cyclones win over Minnesota in the Insight.com Bowl, playing games, and eating yummy food.

the spread

of course Mom made J's favorite cookies

the soups...Vegetable Bisque (under labes:soups) and Marie's Chicken Alfredo (will have to get the recipe to post)

loaded with veggies...just the way we like it

my nieces (Emmerson and Peyton) helped bring in the New Year with noise makers and party hats!

sporting the ISU gear (brother and sister-in-law aka Bryan and Marie)

this is probably not a correct portion size :)

Maple Syrup Crockpot Beans

along with my veggie bisque, I tried a new bean recipe to bring to the party. Sweet beans it was good!

Ingredients:
2 cups yellow eyed beans or white navy beans

1 medium onion, peeled and chopped

2 T EVOO

1 tsp dried mustard

1/2 tsp dried ginger

1 tsp sea salt

1 tsp dried thyme

1/2 molasses (did not use)

1 C pure maple syrup (I did not have molasses on hand so I used just the 1 c of organic maple syrup which was plenty of sweetener...could probably get away with even less)

Instructions:

Soak beans overnight in plenty of water (yes I used real dried beans for the first time ;) you could probably get aways with canned, drained beans if short on time.

Next day, discard water and place bean in pot of fresh water. Boil in plenty of water until tender, about an hour. Drain beans, saving 2 cups of water. Place half bean in crockpot, layer half the onion over top along with a drizzle of olive oil. Repeat with remaining beans, onions, and oil.

In small bowl mix the 1c reserved liquid with syrup and pour over beans. Then mix spices and remaining 1c liquid together and pour over beans. The beans should be just covered with liquid. Cover and cook for several hours (let the aroma take over you house). Remove lid and cook for 30 another minutes before serving. Enjoy their sweetness!

Nutrition: 8x1cup servings, calories 236, protein 3g, fat 4g, sat 1g, carbs 49g

CrossFit Des Moines

Mike (brother-in-law) opened the doors to CrossFit Des Moines today!

The whole family helped set up the gym

working it out!

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

ask about NY's resolution specials!