Holiday Tips and Tricks

Good evening fellow readers!

Tonight I would like to address the time of year when many Americans over indulge and struggle to keep their health in check. Yes, this is time to enjoy treats and comfort foods, however, you don’t have to let it take over for the entire holiday season. I have come up with some tips to help stay on track during this time when cookies and candies become the norm.

  1. If  you know you are going to a holiday party that day, plan the rest of your meals accordingly.ex: For breakfast and lunch make sure to have a balance meal full of protein, fiber, and complex carbs. This is what I call a balanced diet. A LIFESTYLE. Knowing that you ate well earlier in the day should assure you that indulging in a few treats at the party isn’t going to hurt your health.
  2. Choose a smaller plate. By doing so you can fill this plate up nice and full, yet still have less items than if you had a large plate. This will help with portion control, yet will make you feel as though you are getting a good amount to eat.
  3. If your one who almost always goes back for seconds, STOP, WAIT, THINK. Before acting upon routine, ask yourself– Am I really still hungry? or Am I getting more food just because it’s available? Don’t always feel like you have to overindulge just because it is a holiday. Often times with big get togethers there are plenty of left overs, therefore, wait a few hours then go back for another plate.
  4. Lastly, STAY ACTIVE! Many families typically watch movies, sports, or take naps after eating the main meal. This can still happen as I am all for christmas movies and getting rest, however, doing some physical activity can/should be a family effort. Be the motivator!! Encourage your family members to play a game of basketball, take a walk, go for a bike ride, or play an active Wii game.

 

Overall, my advice is to have BALANCE! That is how I have maintained my healthy lifestyle habits. You can’t restrict yourself from all the treats and goodies or you will go crazy. Therefore, have balance and making sure to eat healthy foods consistently, so when you do indulge it goes with the flow. It doesn’t upset you for “ruining your diet” because one bad meal won’t do so.

 

HAPPY HOLIDAYS YALL!!! Hope these tips help:)

xoxo,

Kayla

Advertisements

Break the Sugar Addiction

Good evening all!

Tonight I want to address the subject of sugar. Sugar is EVERYWHERE! However, you may not think you are eating or drinking sugar sweetened products because added sugars can appear as several different names on labels. In order to be caution of what you are consuming, I advise to learn or at least be able to recognize the other names that could be used. This may include:

  • any ingredient with the word “sugar” in i (such as beet sugar, raw sugar etc)
  • any ingredient with the word “nectar”
  • any ingredient with the word “syrup”
  • any ingredient containing a word ending in “-ose”
  • molasses
  • honey
  • fruit juice/concentrates
  • cane juice/evaporated cane juice

(this list is not all inclusive)

Trust me your body will thank you for limiting the added sugars you consume. Why? Because previous and recent research has shown a significant impact on cardiovascular health. The American Heart Association recommends women should not consume more than 6 teaspoons of added sugar per day, men 9 teaspoons. However, the average American is said to consume about 22 teaspoons a day!!! If this isn’t eye opening enough, scientific evidence is growing in this area and has concluded: more added sugars=higher triglycerides (blood lipids) + higher total & LDL (the “bad” kind) cholesterol + higher blood pressure! Oh wait and did I mention this is a leading cause of obesity too?!?!

Fruit: I have heard controversy about consuming fruit throughout the day or at night and how it was “bad” because of the sugar content. Fruit contains natural sugars that exist in nature. The sugar found in fruit is bound up with fiber + nutrients + water, therefore, don’t have the same negative effect as added sugars do to our body.

All in all I just want everyone to be aware of the consequences of  consuming added sugars and why it is so important to know what you are putting in your body. Remember this: Your body is like a machine and if doesn’t receive the proper fuel (nutrition) it isn’t going to function at its full potential.

Until next time,

Kayla B

Fall Everything Recipes

Pumpkin Chocolate Chip Muffins (gluten free)

Ingredients:

1 1/2 cup pumpkin puree (not pumpkin pie mix)

1 3/4 cup all purpose gluten-free baking mix

1 tsp baking soda

2 teaspoon cinnamon

1/2 tsp pumpkin spice

1/2 tsp salt

2 eggs

3/4 cup coconut sugar

1/3 cup coconut oil

1/4 cup milk of choice

1 cup dark chocolate chips (I used ones that were ~63% cocoa)

3 scoops vanilla whey protein- check the label of the protein to make sure it’s gluten free– for those that don’t have to follow gluten free diet, any type will work

Directions:

  • Mix flour, baking soda, salt, cinnamon, and pumpkin spice in a medium size bowl
  • Next, mix eggs. sugar, oil,milk, and pumpkin puree in a larger bowl
  • Add dry ingredients to wet mixture until combined well
  • Stir in chocolate chips
  • Fill all greased muffin tins to the rim, Bake at 350 degrees for 25-30 minutes–Serve immediately or can be saved in fridge for up to 1 week

***I like to make a big batch of these and keep them in the fridge for breakfast,a snack, or even eat as dessert throughout the week!!! ***

More of these recipes to come soon 🙂

Pumpkin French Toast Bake

Tomato Basil Parmesan Soup

Easy & Nutritious Butternut Squash Soup

Pumpkin Spice Ice Cream

Creamy Asparagus Soup

Disease Prevention related to Physical Activity Benefits

Link to article reference

Good evening readers!

First, I just want to say thanks to those who just clicked and opened my blog! Now, lets talk about the ways researchers are looking at to reduce risk for chronic diseases. (click the link above to read this article) The Academy of Nutrition Dietetics tells at least 150 minutes a week should be moderate to intensity aerobic physical activity + two days of muscle strengthening activities. 150 minutes can be as littles as ~21mins a day!!! However, many people have sedentary jobs that require long hours sitting in a chair and even individuals that continuously go to the gym about an hour are so called NOT “safe” from what attributes to sitting for long amounts of time. There are tips in this article that could really benefit those who have jobs in this category. So.. CHECK IT OUT!

Read it and then practice it!!! The little things you do to improve your health can take you a long way 🙂

until next time,

Kayla

6 EASY & DELICIOUS breakfast ideas!

Good morning all!

Today I want to express my love for breakfast. Not only is it my favorite meal of the day, but it is the MOST IMPORTANT meal of the day. Everyone should eat within about 30 minutes of waking up, this will break the fast stage that your body is in and will get your metabolism going. Although many of you probably say, “but I’m not hungry”. Regardless of your reasoning for skipping out on breakfast, it doesn’t matter… NO MORE EXCUSES! Your body isn’t sending the “hungry” signal to your brain because of many reasons, one may be because you are dehydrated. The hungry signal is properly known as the hormone ghrelin. Ghrelin increase hunger and activates the hypothalamus (a part of your brain) and says I’M HUNGRY!!!  I want to share breakfast ideas that I personally eat on the regular because, not only are they delicious, but they’re so SIMPLE 🙂

Overnight Oats– combine 1/2 cup oats + 1 scoop vanilla protein + nuts + fruit+ water or milk –> Place in the fridge overnight and viola!

  • I like to make these in the Ball Mason Jars a week at a time –> you can combine different fruits and flavors for a variety each morning

Easy Breakfast Skillet On the top stove heat pan on medium heat, add in breakfast meat of choice + chopped up veggies (I use jalapeños+peppers+onion)

  • Sauté until meat is cooked and veggies are soft, then add in eggs/egg whites and seasoning
  • Let this cook until everything is well combined and eggs are cooked

Chocolate Chip Walnut Muffins- Follow instructions on the back of muffin box for basic muffin –> I recommend the Hodgson Mill Whole Wheat Muffin Mix (found at HEB)

  • After combining the ingredients from the box instructions, add in 1-2 scoops of protein of choice + 1/3 cup semi-sweet chocolate chips + handful of chopped walnuts
  • Bake at 400 degrees for about 12-15 mins–> Store in fridge and enjoy heated up or cold

Peanut Butter Banana & Chocolate Quesadilla-Click here to see picture! You will need: burrito size whole wheat tortilla + peanut butter + medium banana+ handful semi-sweet chocolate chips

  • Simply spread peanut butter on tortilla, add slices of banana to one side, then sprinkle chocolate chips over the side with the banana slices
  • Fold the tortilla over (in half) and place on top stow pan medium heat to allow chocolate chips to melt
  • Heat for about 3-5mins each side, cut into triangle pieces an enjoy! –> these can be dipped in maple syrup too!

Mixed Berry Smoothie- This smoothie is awesome, especially for those of you who are always on-th-go! This smoothie can be enjoyed as a meal replacement because it provides protein + fats + carbs all in one!

  • Combine in a blender: 1-2 cup spinach (promise you can’t taste it, just an easy way to get in those greens) + 1 cup frozen mixed berries (any kind) + 1 medium frozen banana + 1/3 cup full fat greek yogurt (plain or vanilla flavor works best) + 1/2 cup oats + water or almond milk +1 scoop vanilla protein powder (optional)

And one more…. Banana Nut Pancakes Recipe <– click here


Check out my instagram page for pictures of these ideas and more!

>>>>> FOODIES CLICK HERE <<<<

HOWDY!

Hi Y’all!

I’m bringing my blog writing back to life as I progress through a new stage in my life. I graduated with a BS in Family and Consumer Science majoring in Nutrition and Foods. I am in the process of preparing to apply for a Dietetic Internship in order to become a Registered Dietitian. But, until then I will be sharing my recipes, How-to’s, cooking videos, tips, meal prep ideas and more! All support is appreciated 🙂

Kayla

Feel free to leave a comment regarding anything I post or with any suggestions you;d like to learn about!

CLEAN EATS, a great way to let your body love you again

Wow, it’s been awhile since I have wrote on here and boy does it feel good to get back at it!

I have started a new journey in my life with eating only clean foods. No processed foods, fried, anything! Yes it will be a challenge to resist the temptaration of sweets!!!! This is definately my weak spot but I know there are some great alternatives out to satify my sweet tooth. 2 easy steps tpward eating clean has to include 1) prepping meals; if you do not have food prepped in advanced, it is more likely of you to either not eat (VERY BAD) or grab something quick (most likely processed). Eating clean does’nt mean eating plain, flavorless foods! There are many different foods that are clean that can be seasoned correctly, baked/mixed with something else, heated, and prepared differently to taste yummy. The key is you must be CREATIVE with your food! I have been experiencing with different types of vegatables that I have not ate before, for example, today I bought a spaghetti squash! I’ve never tried it but I’m looking foreward to finding a delicious way to prepare it. (Any ideas from anyone would be awesome ;)) I’ll let you guys know the results. 2) STAYING MOTIVATED! You must set your mind on a goal and do everything in your power to reach that goal. Whether it’s waking up early in the mornings or letting your friends talk you into cheat meals, don’t let your mind slip from your goal!! One cheat day will lead to more…be dedicated and find someone who will support and encourage you. 

 

Here are some new recent meal ideas that I have been preparing:

 

Cabbage, turkey & avocado wraps: way easy just assemble the turkey lunch meat (any kind will do but try to use one lower in sodium), add a few slices of avocado, roll them up and done! (you can add dressing if you’d like)

 

Oats, water, cinnamon,pumpkin pure, & stevia combine all in a bowl and microwave for about 3 1/2 mins….Mmmm

SPINACH SPINACH SPINACH multiple ways:

If you are one that doesn’t care for spinach try and sneak it in other dishes: add into your smoothies (I swear you can’t taste it), protein shakes (blended in a blender of course), sandwiches(instead of lettuce), and my new fav way to add it in my omelets!!!

Clean foods are not only excellent for you but also will leave your body feeling so much better and energized rather than sluggish and tired (alot of processed/junk foods do this) YOUR BODY WILL THANK YOU.

More to come 🙂

Kayla