The price of convenience

Life is busy! It is filled with family, work, meetings, appointments, deadlines, and the daily hustle and bustle. We rush, rush, rush. We run from A to B and on to C in such a hurry we sometimes forget to eat. Or if we do, we opt for what is convenient, on hand, quick and easy. In a world filled with McDonald’s, Snak Paks, Uncrustables, Lunchables, and gas station roller food, most of what is convenient isn’t so healthy. I’m here to tell you that there are better options. Don’t sacrifice your health for the sake of convenience!

Lets run through many American’s typical day of eating habits. They start their day off by handing their kids a PopTart as they’re heading out the door. They buy a skinny latte and a sugary pastry from the coffee shop on their way to work. They want their kids to eat a hot lunch so they pack them some Easy Mac. They add Crasins, a CapriSun, and as a little treat they give them Jell-O. Lunches for them consist of a fast food joint in which each day they rotate to add variety. After work they rush to take one kid to soccer practice, the other to piano lessons, and by the time they are finally in route home, they either decide to grab a pizza or pop a frozen dinner in the oven. Not only have they feed their family a ton of food that lacks nutrients and is heavily processed, they have probably spent double for the convenience. Give your health a fight chance and your wallet a break.

So what is the alternative you ask?

Well waking up 15-20 minutes earlier to whip up some veggie omelets really isn’t so bad. But if you must hold on to those last few minutes of sleep, than make some overnight oatmeal in a crock-pot.  Cut up some apples; add some cinnamon and a little honey and you’ll have the kids begging for it every morning.

Lunch doesn’t have to come in a greasy bag with a super sized soda or in prepackaged containers. My kids love salads, tuna and pita bread, lettuce wraps, and quinoa bites (quinoa baked in a muffin tin with eggs, cheese, ham, and anything else you want). All of these are great options for you as well. I find it to be much more “convenient” to make everyone in my house the same lunch. Fresh fruits and veggies are always great sides. You could also pack raw almonds, Greek yogurt, and my kids’ favorite, kale chips! I only give my kids milk or water for lunch. I highly limit their juice intake because it is loaded with sugar.

You don’t have to slave over the stove and produce a five-course meal in order for it to be healthy. Bake a spaghetti squash, cook up some ground turkey, toss in broccoli and sauce and you have yourself a meal. Roasting some vegetables and fish doesn’t take much time at all. I know I have mentioned it already, but a crock-pot is one of the best appliances you could own. I’ve made soups, stews, chicken and lentils, lean pork and apples, chili, and a laundry list of other dishes. I really don’t know how I would get by without my handy crock-pot.  Plus if you make a little extra at dinnertime you can always take leftovers for lunch!

The key to making healthy meals more convenient is a little preplanning. Sure, it’s going to take you a little extra time the night before to put everything together in a crock-pot or to bake some quinoa bites but I promise your body will thank you. Don’t fall into the groove of “but it’s convenient” and “I don’t have time.” Don’t keep making the same unhealthy food choices. Don't let your health pay the hefty price for convenience. Take a little time and prepare a real meal. Sit down and eat real food. Think of your body as a car. If you pump it with watered down fuel it will still run, but for how long? Food is your fuel to live!

How I Trade with Joe…

The first time I went to Trader Joe’s I bought everything!!! I walked around each section staring at every item they had. With all the unique foods, cute packaging, and prices for fruits and veggies, how could I stop myself? I have since learned to hold back a little. Although some of their buys can be quite costly, Trader Joe’s does offer some great buys on a bunch of items.

Here are a few things I regularly purchase and few I buy from time to time.

Apples- pink lady’s and granny smith

Avocados

Baby bok choy

Bananas

Brown rice cakes

Brown rice spaghetti

Canned tuna

Carrot juice

Cauliflower

Chili spiced mangos

Cookie butter

Crunchy oats and honey bars

Dark chocolate nibs

Dark chocolate wedges

English cucumbers

Extra virgin olive oil

Fresh salsa

Frosted maple and brown sugar shredded bite size wheats

Honey apple butter

Hot and sweet mustard

Hummus

Lemons/ Limes

Light coconut milk

Mini Pearl grape tomatoes

Nature’s path flax-plus granola cereal

Onions

Organic blue corn chips

Orange Muscat champagne vinegar

Organic popping corn

Organic sweet potatoes

Organic virgin coconut oil

Organic whole carrots

Pita chips

Pretzel slims

Pumpkin butter

Quinoa and black bean tortilla chips

Raw almonds

Tabouli

Wine

  

Here's a picture of a few things I picked up from Trader Joe's today.

If you have any Trader Joe’s favorites let me know. I would love to try them!

Keep away vampires and cancer!!

You know the old saying, garlic wards off vampires (Sorry Twilight Fans), well it also wards off germs and cancer. Yes, you will need a mint after eating it, but it is a great herb to add to your dishes.

Garlic is part of the onion family. When you purchase garlic you are buying it by the bulb. When dishes call for cloves of garlic they are referring to the little sections on the inside. Garlic has antiviral, antibacterial, anti-fungal properties and has been used to treat bacteria, virus, fungi and yeast skin conditions. It has been used lately as a supplement that helps enhance your immune system and overall health.

Garlic contains a sulfur compound name allicin, which is where it's distinctive odor and flavor  comes from. When you chop or chew garlic it produces this chemical. Allicin is a powerful antibiotic and greatly helps prevent the ability of germs to grow and reproduce. Having high levels of Vitamin C, it is well know to help promote a healthy immune system.

Garlic is one of the most popular foods to eat to help prevent cancer. Scientists think that because garlic boosts the production hydrogen sulfide that it is extremely successful at fighting off a variety of cancers. Hydrogen sulfide occurs both naturally and from human-made processes.  Hydrogen sulfide is produced during the digestion of food containing vegetable or animal proteins.There are numerous studies on the effect garlic has on cancer. You should check out the National Cancer Institute to find more info.

So not only is garlic awesome at helping you stay healthy but it is very delicious. I joke by saying I add garlic to everything, which is only partial a joke. I really do add garlic to just about every dish. I always add more garlic than is asked for in a recipe, but do be careful, it can make a dish taste spicy. If you want a subtle garlic taste, add the garlic at the start of cooking. If you want a stronger garlic flavor, add the garlic right at the end of cooking. If you are anything like me and really love the taste of garlic, add some in the beginning and end.

I also have this nifty little garlic chopper that has wheels on it to make the job of chopping easy. If you have children that like to help out in the kitchen I highly recommend it. My kids love to roll it all over the countertops!

It says "NATURAL" it must be healthy!

Not!!! The term “natural” isn’t truly regulated unless you are talking about poultry and meat.  In such case, poultry and meat cannot contain artificial flavors, colors, preservatives, and must have minimal processing. Saying that it is “natural” does not indicate how the animal was raised, fed or taken care of. When talking about other food products, the term "natural" can be used if the food does not contain added color, artificial flavors, or synthetic substances. But this in itself can be tricky and misleading.

“Natural” foods could contain processed sweeteners, genetically modified plants, and additives and preservatives like sodium benzoate. Sodium Benzoate is a sodium salt that occurs naturally in some foods at low levels but when mixed with ascorbic acid, or vitamin C, the preservative converts to benzene, a known carcinogen. A carcinogen is a substance that is capable of causing cancer in humans or animal.  Some “natural” foods include soy or corn, which are some of the most commonly genetically modified crops we know of.

“Natural” foods can also contain “natural flavors and colors.” This term is often used for flavors and colors derived from natural sources, but which are often processed in a lab like artificial flavors. And what about the ingredient cellulose? I’m sure you have read that on the back of some of your “natural” foods. Well cellulose is molecule found in the cellular structure of virtually all plant matter. Sounds ok, right? Well when it comes to your “natural”  granola bars and cereals, cellulose is added to up the fiber content and is made from nontoxic wood pulp or cotton. Gross, right?! After all wood and cotton are “natural.” Well so are lead and arsenic!

Just remember “natural” doesn’t always mean better or healthier. It is a term that is greatly abused and misused as a marketing tool. Food companies know that consumers are becoming more health conscious and that they need to change their packaging to become more appealing. The truth is the potato chips you bought five years ago are the same one you are buying now; they are just in a fancy bag with the word “natural” on them. And they have not suddenly become healthy! 

Want to eat healthy? Read the fine print, do some research, and educate yourself. 

Sweet Potatoes and CHOCOLATE!!!

Whaaaaat!!!!??? I know what you are thinking, I must be insane and there is no way that is healthy. But I swear it is delish. It is a pretty healthy dish as well.

Sweet potatoes are a good source of Dietary Fiber, Vitamin B6, and Potassium. They are a very good source of Vitamin A, Vitamin C, Manganese, and Beta-carotene. The high levels of Vitamin A and Beta-carotene make them a superfood for your skin. Some skin care ingredients like retinol are actually derived from Vitamin A and Beta-carotene combats free radicals (organic molecules responsible for aging, tissue damage, and possibly some diseases). Plus they are low in Sodium and very low in Saturated Fat and Cholesterol. Best of all they have a low glycemic index which means they are popular among diabetics and those who need to monitor their blood sugar levels. Sweet potatoes have a glycemic load of only 17 compared to a white potato, which has an index of 29. Oh, and by the way, a medium size sweet potato has just over 100 calories.

So what about the chocolate? It can’t be healthy, right? Well if you where melting a Hershey’s bar over your baked sweet potato then I will have to go with no, it can’t be healthy. But I'm talking about organic unsweetened cocoa powder. It’s gives you just enough chocolate flavor without all the sugar and fat. Cocoa powder is a great antioxidant that protects the body from cellular damage that free radicals cause.

In this recipe I also add cinnamon, which is a wonderful spice all in itself. Cinnamon can help regulate blood sugar levels and can help reduce LDL cholesterol levels. Cinnamon is a natural food preservative because it inhibits bacterial growth and food spoilage when added to foods. Cinnamon is not just for baking cookies and apple pies. It can work in many sweet and savory dishes.

Well here is the recipe for my baked sweet potato and chocolate.

I apologize in advance to those of you who have to have exact measurements for ingredients but I kind of came up with this on my own and it was all by taste. But don’t be deterred, play around with it and make it your own. Start with a little seasoning and after tasting it, if you feel like it needs more, add it.

I first pre heat my oven at 400 degrees. I take a baking sheet and line it with foil (great for the clean up). Bake the sweet potato until tender, about 45mins or so.  I slit open the potato and top with a little Earth Balance Soy Free natural buttery spread, or drizzle on a little EVOO.  I sprinkle a little bit of organic cocoa powder, cinnamon and a dash of salt. I sometimes go crazy with it and add just a little cayenne pepper too. The little touch of heat plays nicely with the sweetness of the potato.  And it’s as simple as that. 

If you enjoy this recipe please comment. Plus add any changes you have made to make it your own. I am always open to new ways of eating sweet potatoes!

When life gives you lemons...

...Take those little nutrition packed powerhouses and use them any way you can. 

I have to start by saying I love lemons. I always have them on hand and use them daily. Lemons are a wonderful fruit and are known for their strong antibacterial, antiviral, and immune-boosting powers. They are packed with a bunch of vitamins, minerals and other substances that promote immunity and fight infection. Lemons contain B vitamins, vitamin C, calcium, iron, magnesium, phosphorus, potassium, zinc, citric acid, limonene, pectin and bioflavonoids.

Lets break down the lemon by its substances.

-B Vitamins are a group of water-soluble vitamins that work together to help cells burn fats and glucose for energy and are critical nutrients for mood, memory, and anxiety. Lemons contain Thiamine (vitamin B1), Riboflavin (vitamin B2), Niacin (vitamin B3), Pantothenic acid (vitamin B5), Vitamin B6, Folate (vitamin B9).

-Vitamin C is a popular vitamin that is commonly taking to fight off the dreaded cold. It helps keep the immune system powerful and is an effective antioxidant that protects our bodies from free radicals. Vitamin C has been shown to lower blood pressure and ensures proper dilation of blood vessels. It also dramatically lowers your blood lead levels.

-Calcium is a mineral that is essential for maintaining strong bones and teeth. Calcium also helps muscles and blood vessels contract and expand.

-Iron is a mineral that helps our muscles store and use oxygen. Iron forms part of the oxygen-carrying proteins, hemoglobin in red blood cells and myoglobin in muscles. It is an essential protein component for metabolism and is a facilitator for regulating body temperature.

-Magnesium is an essential mineral that helps lower high blood pressure. It regulates sugar levels in the blood steam therefore lowering the risk of developing diabetes. Magnesium is needed to help the heart beat stay rhythmic and keep the muscles and nerves functioning normal. It also helps to absorb vital minerals and vitamins like sodium, calcium, potassium and phosphorus

-Phosphorus is a mineral that is required by the body for bone and teeth formation and it works with calcium in order to boost the strength of your bones and teeth. Phosphorus also allows proper digestion of riboflavin and niacin.

-Potassium is a mineral that keeps the heart healthy.  Potassium allows our muscles to move, our nerves to fire, and our kidneys to filter blood, which in doing so, assists kidneys to remove waste. It is also a critical electrolyte.

-Zinc is a mineral known for its immune boosting properties. It accelerates the renewal of the skin cells and also is used as an anti-inflammatory agent.

-Citric Acid is an alkalizing agent, which means it is able to decrease the level of acidity in body fluids. Citric Acid preservative and prevents the formation of kidney stones and ensures proper functioning of the kidney. It is also an anti-oxidant.

-Limonene has been used clinically to dissolve cholesterol-containing gallstones.

-Pectin is a soluble fiber concentrated in the peel and pulp of citrus fruit.

-Bioflavonoids are super-antioxidants found in many natural foods. They are referred to as Vitamin P. There is some resistance in calling it a vitamin because it has not yet been proven to be essential to human nutrition and health.

Now You Know

So now that you know the many great health benefits of lemons, you can understand why I never go without them. Lemon juice is a digestive aid and liver cleanser so drinking it daily is said to help in weight loss. What more could you ask for?

Uses for Lemons

Want to work this healthy, little fruit into your diet? Here are some of the ways I do.

-       Squeeze a lemon into your water and avoid paying for pricey, bottled alkaline water.

-       If you are a lemon/ lime soda drinker, swap that highly sugared pop for sparkling mineral water and add fresh lemon juice to it.

-       Stop buying store bought salad dressings that are filled with nasty additives and make your own lemon dressing.

-       Make your own marinade with lemons. It helps to break down proteins and is a meat tenderizer.

-       Before you juice a lemon, grate the yellow part of the peel and freeze the zest in small freezer bags. Throw a teaspoon or more into your salad dressing, roast, soups, or any other recipe that calls for lemon zest.

-       Squeeze a lemon into you iced tea, green tea, or other herbal teas.

-       Warm up honey in a mug and squeeze in some fresh lemon juice to help relieve a sore throat.

-       Squeeze fresh lemon juice on steamed or roasted veggies like broccoli or potatoes for a healthy alternative to butter or oil.

These are just a few ideas on how to add lemons to your diet. Feel free to get creative and experiment. Lemons are also great to have on hand for many cleaning and beauty reasons too. But that is for a whole new blog! 

Welcome to Fuel 2 Live

Looking for a practical healthy lifestyle? Well you have found the right blog. I will be posting nutritional findings, healthy recipes and natural remedies weekly. It is so important to know what you are putting into your body and how it will affect you. I hope you will find this blog to be helpful in you quest to a healthier life.