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Nutrition

How-Tos/ Nutrition/ RECIPES

How To Eat More Seeds Every Day [+ A Super Seed No Recipe Recipe]

bowl of oats topped with super seeds

Last week I wrote ‘5 Reasons to Eat SuperSeeds Every Day’, and today I am going to share some ideas on HOW to eat more seeds every day.

When it comes to getting into the rhythm of doing something every day, it helps to make it as accessible as possible and as easy as possible.

 

tablespoon and seeds in a jar

My superseed no recipe recipe below is the best way I have found to make everyday seed-eating most accessible and efficient. I eat them almost mindlessly and rarely skip a day.

The glass jar I keep them in is always front and center in my refrigerator. By making a mix, you avoid having to grab different individual bags of seeds each day, but still get all the amazing benefits of eating multiple types of seeds each day.

Let’s face it, those bags can get lost in the pantry and sit lonely and unused, and an empty jar waiting to be refilled can solve that problem.

A glass jar is key. You can see what is in it, and it is easy to grab and use while making breakfast, lunch, dinner or snack.

I use a mason jar, and have been eyeing this glass jar clip and spoon that fits around the lip of a wide mouth mason jar would be perfect for scooping seeds efficiently. It’s only $3.99!

It would eliminate that one more step of searching for a spoon, and it is cute to boot. I also keep my ground coffee in mason jars, so I may have to buy 2! I just put it on my Amazon Wish List. 

 

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GF, Vegan & Raw/ HEALTH/ Nutrition/ RECIPES/ Sides

Eat All Week Chopped Vegetable Detox Salad

bowl of finely chopped vegetables and a bowl of vegetable salad

 

This Chopped Detox Salad is a recipe you can make once and eat all week! It makes a BIG salad, and will put you well on your way to getting your 7 plant servings a day!

It is full of amazing nutrition, is easy to make, and had been well received by my family. It is one of those recipes that brings health and wellness, and I know I will make it for many years to come.

It’s been awhile since I have been THIS excited about a recipe. It reminds me of the excitement I felt when I discovered Chia Oats. A healthy, staple, ‘make-once-and-eat-for-days’ recipe.

 

Finely chopped vegetables in a bowl

 

Detox Salad = Lots of Nutrients

Not only are you getting your vegetable servings in, but they are ALL the colors which is so important. More colors mean more diverse nutrients! I’m always striving to eat the rainbow, and this detox salad is a great way to do it.

 

Head of cut cauliflower and a head of purple cabbage

 

2 Secrets to the Success of Detox Salad

There are 2 secrets to the success of this salad:

  1. All veggies are chopped fine with a food processor. So fine that you could eat it with a spoon– almost like a veggie couscous! Using a food processor keeps you from having to take the time to chop, chop, chop; and makes certain vegetables that can be tough and hard to chew a breeze to eat.
  2. The dressing is so fresh and delicious and was the KEY to getting my family to eat this salad.

 

Detox Salad Dressing

We have eaten this salad with store bought dressing when we were short on time and ran out of the homemade version, but I have to tell you, it is not the same!

The dressing in this recipe has such a beautiful fresh lemony taste.

There is something about mixing lemon with ginger and balancing the tang and zest with a bit of honey. Garlic and dijon round it out.

Did you notice that even the dressing contains super healthy ingredients? Lemon is full of vitamin c, ginger is cleansing is garlic and honey both have their own very specific health benefits.

I use avocado oil, as it is a healthy oil and will not harden when refrigerated, so I can make the dressing and store it separately from the salad for my family to help themselves to all week.

You can old use olive oil, but it is not great for refrigerating for later use because it will harden.

 

Take Your Salad To Go

My girls have been helping themselves to this salad, and even have been packing it up and taking to school in their lunches.

It is safe to say that we are addicted. There is so much flavor, so much texture and it is BEAUTIFUL served in a glass bowl.

This salad is great for sharing with a group. It is a show stopper to look at and tastes amazing. I took this to our large family Easter dinner gathering and it was well received, even by those who were a bit skeptical of that many veggies in one salad!

 

food processor bowl with finely chopped vegetable bits in it

 

Micronutrients in Detox Salad

Detox salad is full of micronutrients. Todd and I are on a HUGE micronutrient kick, thanks to Dr. Joel Fuhrman and his amazing books we have been reading together. We love the idea of a high nutrient diet and are pursuing it actively.

From Dr. Joel Fuhrman:

What makes my dietary advice unique is that it is focused on quality, not quantity. It focuses on the type of foods you eat. Its most important nutritional concept is:

H=N/C
Health = Nutrients/Calories

For excellent health and life expectancy, concentrate on consuming foods that contain a lot of micronutrients and fewer calories.

Micronutrients are vitamins, minerals, and phytochemicals; they do not contain calories, but they have vital functions in the body. Calories come from fat, protein, and carbohydrates.

You want to take in the foods that contain the most micronutrients per calorie. You want to get the most nutrient bang for each caloric buck. When you eat this way, calorie-counting no longer matters.

High micronutrient foods come straight from nature; whole plant foods, such as vegetables, fruit, seeds, nuts, and beans, should be the basis of a healthy, anti-cancer diet.

Without adequate micronutrients, food cravings, discomfort, and the demand to over-consume calories can be overwhelming and derail any effort to lose weight or eat healthfully.

It is nice to not be consumed with counting calories and focused on macronutrients like protein, fats, and carbs. I like just simply looking at my food and asking myself if it is nutrient dense food. A simple question and a simple way of eating.

As a 2-time cancer survivor, I want my body to function well and want to supply it with all of the micronutrients it needs. This salad is such an easy way to do that!

 

finely chopped vegetables in a glass bowl

 

Eat All Week Chopped Detox Salad Recipe

5 from 2 votes
finely chopped vegetables in a bowl
Chopped Detox Salad Recipe
Prep Time
20 mins
Total Time
20 mins
 

This Chopped Detox Salad is a recipe you can make once and eat all week! It makes a big salad and will put you well on your way to getting your 7 veggie servings a day. 

Recipe Type: Salad
Ingredients
Salad
  • 1 bunch of broccoli about 2 cups chopped
  • 1/3 large head of cauliflower about 2 cups chopped
  • 1/2 small head red cabbage about 2 cups chopped
  • 4 kale leaves stems (about 2 cups chopped)
  • 3 carrots peeled (about 1 cup chopped)
  • 1/2 cup parsley
  • 1/3 cup almonds roughly chopped
  • 1/4 cup dried cranberries or any dried fruit roughly chopped
  • 2 tbsp. sunflower seeds
Dressing
  • 2 cloves crushed garlic
  • 1 tbsp. grated ginger about 1 inch
  • 1/2 cup lemon juice
  • 1 tsp. dijon mustard
  • 1 tsp. honey
  • 1/4 cup oil I use avocado, can use extra-virgin olive oil
  • Salt and pepper to taste
Instructions
  1. Roughly chop all the veggies into bite-size pieces. This can be a fast process, let the food processor do most of the work for you!


  2. Place each veggie into the food processor and pulse until you have chopped the veggies, fine and crumbly. Do this in batches. Finely chop the parsley as well.
  3. Add the veggies into a big bowl, then add the almonds, sunflower seeds, and dried cranberries.
Dressing
  1. In a separate jar combine the garlic, ginger, lemon juice, dijon mustard, honey, extra virgin olive oil, salt, and pepper. Put the lid on and shake, or mix in a bowl and whisk until combined.
  2. Drizzle the dressing over the salad and toss everything together, or store separately if want the salad to last all week. It will last 2-3 days in the refrigerator with dressing added, 4-6 days in the refrigerator without. Ours has always lasted at least 6 days.
Serve and enjoy!
Makes 4-6 Servings

 

finely chopped vegetables in a bowl

 

Tips:

  • Key for the salad to last all week? Don’t add the dressing until ready to eat. Use an oil that won’t harden in the refrigerator…olive oil and coconut oil both do, so my choice is avocado oil.
  • This salad will last 4-6 days without dressing, 2-3 days with.
  • A good food processor makes this quick work. I got the Breville Sou Chef for Christmas and it is a dream to use!

Add- in ideas:

  • This recipe is so good just how it is, that I’m hesitant to suggest any add-ins, but I must as it is such a versatile salad and can be used as a base for so many other add-in flavors.
  • Top the salad with sliced hard-boiled egg.
  • Add a can of beans for more protein.
  • Could roll up in a tortilla, rice paper, or raw collard green leaf and use dressing as a dip.
  • Garnish with feta.
  • Add olives or green onions, pepperoncini peppers, or artichoke hearts.
  • Pump up the fiber by adding bulger.
  • Make your leafy lettuce salad even more healthy, sprinkle on this detox salad (pre-dressing) as a chopped veggie topping.

Dinner suggestions:

  • Serve with a piece of grilled salmon or some shredded rotisserie chicken mixed in for a quick dinner salad.
  • Could chop less fine and keep on hand to use for quick stir-frys. I often have leftover cabbage, cauliflower, and carrots, so I chop them up while I have the food processor out, but make them less fine and use in stir-frys.
  • I’ve even justified a pizza dinner by serving this salad as a side. Ha!

 


What about you? Are you wanting to consume more nutrient-dense foods?

Do you think you and your family would like this salad?

Did you make this recipe? Snap a picture and tag @Amy_NewNostalgia on Instagram or share it using #amynewnostalgia –I LOVE seeing your NN creations!~

Emotional Health/ HEALTH/ Nutrition

How Technology is Helping Me Reach My Wellness Goals in 2018

Thank you Nokia for sponsoring this post. Visit the Nokia Body+ site for more info and start the new year off right!

I am constantly looking for ways to integrate health and technology into my daily rhythms.  I want the pursuit of health and wellness to become second nature to me. I’ve found that using technology is a great way to create healthy habits that stick!

I am a 2-time cancer survivor, and I have shared several ways I pursue continued health, but I have not told you how simple technology makes it possible for me to move forward toward my health goals.

One of my goals is to create seamless daily systems that are as natural to me as brushing my teeth. Things I do without much thought; decisions so second nature that I make them automatically.

It might sound too good to be true, but this is where technology comes in. Technology keeps it simple, makes it possible and keeps it fun.

Using Technology To Reach Wellness Goals

Energy to pursue wellness goals is often dependent on a good night sleep. Good sleep is important for good health!

I read right before bed. Reading every day is good for the mind and soul!  I’m amazed that thanks to technology, I can have my whole library at my fingertips on my Kindle Fire tablet.  I make sure it is set on Blue Shade, as this blocks blue light which makes it easier to fall asleep after nighttime screen reading.

I also use my Kindle Fire to set my alarm to wake up in the morning. I love this alarm because when I set it, it tells me (in hours and minutes) exactly how many hours and minutes I have before the alarm will go off. I like the automatic awareness of how many hours of sleep I’m getting each night. I aim for 7 hours of sleep and most nights reach that goal.

When I wake up I do a quick morning yoga flow to get my joints working and blood flowing. I use the Yoga Studio App on my iPhone, or sometimes I grab my laptop and find great ‘good morning’ asanas on YouTube.

I then fill my water bottle with crushed ice with the press of a button–the technology of our refrigerator has been key to get me to drink my water each day. I am a crushed ice lover! My goal is to fill my 24 oz water bottle at least twice a day.

I then quickly set my Instant Pot up, and with another few pushes of buttons, make One-Minute Quinoa. This has been my go-to favorite breakfast for a while now, as it is so satisfying and full of great plant protein. Read about 3 of my favorite ways to eat quinoa for breakfast here.

I grab my cup of coffee that has been brewed automatically for me. I have learned to drink it black in the morning which steers me clear of starting the day out with sugar-laden creamers. Speaking of coffee, have you seen the new intelligent coffee mugs at Starbucks? They use technology to keep your coffee at the perfect temperature. I drool…and digress.

I then take my coffee up to my favorite nesting chair in my bedroom, and this is where technology really comes into play for me.

Using Technology for Emotional Health

I’m going to be dramatic here and say I do not know where my emotional health would be without technology. There are so many apps on my phone that are part of my daily routine that keeps my heart, mind, and soul healthy.

After I make my coffee I sit, sip and open up a Prayer App where I can keep track of my own requests (and those of my loved ones) every morning. I also use an app called Calm to meditate for about 10 minutes and then open up the Bible App — which has been life transforming.  I use Notes on my iPhone to keep track of all my daily affirmations and favorite Scriptures, and sometimes use them as prompts to journal my 3 pages a day.

These routines are a part of my everyday morning routine, and I feel “off” all day if I don’t wake up early enough to do them! They are all ways I reach my emotional health goals.

Using Technology for Physical Health

I continue to use technology as I get ready for my day. I step on my Nokia Body+ smart scale and take note of all the information it gives me in just those few seconds of standing on it. It gives the most accurate body composition readings, measuring weight trends, BMI, fat mass, muscle mass, water and bone mass–it even lets me know the weather! I love this thing.

 

 

The Nokia Body+ is amazing and beautiful–it comes in white or black and has a sleek, simple, timeless design. This is one scale I do not mind leaving out for all to see.

I use the Health Mate App that sinks automatically with Body+ and provides encouragement and tips on how to best achieve goals. It is so handy and convenient. Automatic syncing is my new crush and any smart item I buy that does this for me is always a fav.

The Health Mate App has the ability to sync with other apps (like one of my favorites that my doctor recommended–the My Fitness Pal App) and lets you view a complete history of your health data, including sleep, activity, weight and more. You can track progress and see your improvement over time. I love being able to check out my health stats at any time using my phone. Usually, for me, it is when I’m lying in bed at the end of the day.

Keeping track of my weight and health stats is super important as a cancer survivor. It is also important (as one that takes 2 medications: one to keep cancer away and one for generalized anxiety) that I keep an eye on my weight. Both medications can cause weight gain, which is not fun, but I feel that both have saved my life in their unique way, so I am very thankful for them.

Keeping an eye on my weight is something my Oncologist tells me to do regularly and she wants me to report any sudden weight changes. It can be a sign that something is off. The stage of cancer I had gives me a high chance of recurrence, so we keep a close eye on these things! I love having a scale that is easy to use daily, has such high accuracy, is so detailed and reliable. It can also track up to 8 users which makes it very family friendly.

Technology For a Healthy Flow to My Day

After stepping off my Nokia Body+ scale (weighing at the same time daily is recommended) I then get ready for my day. Technology helps me here, too. I use wireless headphones that connect by Bluetooth to my phone and allow me to listen to podcasts while I put on my makeup and do my hair.

I used to dread this part of my day, but now I look forward to it because I feel productive while I am getting ready. If I’m not listening to a podcast or music, I will hit record on my Voxer App and talk to my dearest friends, walkie-talkie style, leaving my heart and soul recorded right there on the app for them to listen to whenever they have time. Connection with loved ones, especially when they are across the miles, is so good for my health!

By this time my morning routine is almost over, and I glance at my 30/30 App to see the morning routine I set up for myself there. I look through the things I have already accomplished and glance at what else needs to be done.

The app has shown me how technology really is helping me reach my daily wellness goals in an almost automatic way. Most of the morning routines that I’ve listed in the app, I now do without even needing to look at the app. They are all habits that bring a healthy flow to my day and help me reach my goals.

Wellness is holistic, and an organized flow to the day with systems and routines put into place make me feel productive but peaceful at the same time. Integrating technology has been a key player when it comes pursuing my health goals, and I hope I gave you some good ideas and inspiration for using technology to reach your goals, too!

Get 10% off at the Nokia Health store through December 1, 2018 here with this code: NEWYOU-T0T-R02


How do you use technology to reach your health goals?

I was selected for this opportunity as a member of CLEVER and the content and opinions expressed here are all my own.

 

HEALTH/ Nutrition

7 Ways to Be Proactive When It Comes To Health For You and Your Family

This is a sponsored conversation written by me on behalf of Counsyl. The opinions and text are all mine.

7 Ways To Be Proactive With Your Health

As a 2- time cancer survivor, I am always looking for ways to be proactive when it comes to the health of myself and my family. I try hard to stay balanced and find simple but effective ways to embrace health. Since my diagnosis 7 years ago, I have settled into a balanced approach to health that feels very good for me and my family.

I’m always trying to take small proactive steps to improve our health, without becoming overwhelmed by all the things one can do! There is a fine line between being obsessed with health which leads to fearful living, and being too relaxed and falling into ignorance. I try hard to stay in the balanced middle!

Here are a few simple tips that one can take to be proactive when it comes to health:

7 Ways To Be Proactive With Your Health

7 Ways To Be Proactive With Health:

1. Water

Let’s start super simple. You cannot get more basic than water! I rarely have anything in our home to drink besides water…okay…coffee, tea, and water. I guess I should say I rarely have anything sweet to drink in our home. It just is not necessary. Even 100% juice has a lot of natural sugar in it and can spike blood sugar because it does not have the natural fiber of the fruit in it to keep it balanced. Juice can also be hard on the teeth!

My Todd is an exception to our rule. He embraces a ton of healthy habits, but what he drinks is not one of them. He is a cola-lover, but the rest of us stay away from it. We know that Dad’s cola is Dad’s cola…especially when he is known for drinking out of the bottle! He does not keep it in the refrigerator, which is great so the rest of us are not tempted by staring at it every time we open the refrigerator.

I drink a ton of water thanks to my double-insulated, 24-ounce tumbler. It stays super cold all day and has a large straw. I find I drink WAY more water each day when it is through a large straw. I also love adding a some lemon!

2. Vitamins and Supplements

I have my girls on a multi-vitamin, vitamin D, and fish oil. I’m on the same, plus a few more. Vitamins are a great way to be proactive with your health. They supplement a healthy diet and give me peace of mind that we are all getting the nutrients we need.

I am a big Vitamin D fan, as it is great for so many things, especially immunity. My Oncologist has me on high dose vitamin D, and I get my levels checked regularly. Studies have shown most women are low in Vitamin D, so it might be a good idea to ask your doctor about getting your levels checked

Turmeric is my favorite supplement that I take daily. There are so many studies that talk about the power of this supplement, and I find that it takes care of joint pain that I have due to a cancer medication that I take daily and its side effects. It is a natural anti-inflammatory and a nice bonus is that it seems to give my skin a bit of natural color from the inside out. I will be sharing my favorite Golden Milk (aka Turmeric Tea) here soon, so if interested, subscribe to my mailing list so you won’t miss a post.

3. Balanced Living

We work very hard as a family to keep busyness to a healthy level. It is not always possible with 3 teenage girls, but even on days where everyone seems to be going every which way, Todd and I are learning to keep a slow mindset even during those busiest days. Often that looks like taking a deep breath, recognizing that most of life is not an emergency and that rushing about does not help us get anywhere any faster. I have worked hard on this one, as I am not a naturally calm person.

I do a lot of small things each day to keep stress at a minimum and a slow, balanced living mindset to a maximum. Chill music, candles, a daily walk, yoga stretching, journaling, meditation…the list goes on. On days where there is only time to do a few minutes of one or two of these things, it is still so very worth it! Anything to chisel away stress even for a short time is a great way to be proactive in embracing health, and it also is a great example to your kids, whose eyes are always watching.

4. Screening

Because of my history with cancer, I am passionate about early detection, awareness, and screening. This is National Hereditary Breast and Ovarian Cancer (HBOC) week—September 24-October 1—so it is very fitting to talk about hereditary cancer screening. 10% of the time cancer is linked to a single change in a gene, or mutation, that has been passed down from generation to generation. This is called “hereditary cancer.”

I waited until the worse time to get screened for hereditary cancer, and that was when I was diagnosed with cancer. I remember being apprehensive as we waited for results. I had my sisters and especially my 3 little lovelies on my heart and thought a lot about what it would mean for them if I tested positive. Even though I worried about the outcome, knowledge is empowering, and it did bring peace to be proactive. Testing felt like the right, most loving thing to do.

Fortunately, I did not test positive. It was such a relief to know, and I have taken much comfort in that knowledge all these years. If you want that same knowledge, you can be proactive, too! There is a DNA testing and genetic counseling company that will help you understand your DNA and inform important health decisions called Counsyl. All it takes is a small sample of saliva or blood to look at up to 36 different genes associated with an increased risk of certain cancers. Counsyl’s Reliant™ Cancer Screen is a physician-ordered test, so you can ask your OBGYN about it at your next visit.

7 Ways To Be Proactive With Your Health

5. Sleep

Our bodies love and need sleep. Sleep seems so simple but it is one of the most important things we can do for health! I do several things to make sleep a priority and prepare my body for the best of sleep. I have a cooling-gel pillow which keeps my hot flashes (another lovely cancer medication side effect) to a minimum. I take melatonin and I roll lavender oil on my temples right before bed. I set my kindle to ‘night shade’ screen if I read before bed. I also use an app called Sleep Cycle that can sense my breathing rhythms and tells me how many hours of sleep I get each night and the quality of that sleep. I try very hard to fall asleep and wake up at similar times each day. Remember…when Momma’s rested, the whole family benefits!

6. Walk

Movement is so important for health, and a simple walk can do wonders! It moves the joints, can get the heart rate up if brisk, moves lymph systems —which is very important for cancer survivors and health in general—and gets you out in nature which is always positive for health! As soon as I finish this paragraph, I’m going to take a quick break and take a walk. I’ve been enjoying walks so much lately. I’ve let go of having the perfect amount of time to get all my steps in, and just get up and walk for however long I have, whether it be for 10 minutes or 45 minutes.

I have a pair of shoes (Keen’s) that I can just slip on and go. I used to care about having a whole workout outfit on, which hindered my motivation in walking for short amounts of time, but now I just slip my shoes on with whatever I’m wearing, then get up and go! I may look ridiculous but I feel great! I love listening to podcasts (this one being my favorite right now) or jabbering away on Voxer app to my friends while I walk.

7. Know Your Numbers

There are many numbers to know! Blood pressure, cholesterol, vitamin D levels, iron levels, vitamin B 12 levels (if you are a vegan), blood sugar, and more! Be proactive in your health by knowing your numbers. Even weight is a good number to know. There are many diseases where rapid weight gain is a symptom, so know those scale numbers…just don’t obsess. If you keep up on physicals, most of these numbers will be available to you. Make sure to ask your doctor for your test results and levels. I always ask them to mail results to me so I have a paper form to refer back to and for personal records.

———

What about you?

Do you tend to get obsessed about health or ignore health?

Do you have any tips in finding the balanced middle?

What about screening? Have you been screened or thought about being screened?

HEALTH/ Healthy Eating/ Nutrition/ RECIPES

Smushed Berry Yogurt Cup Easy To Go Breakfast

Smushed Berry Yogurt Cup for a healthy and easy to-go breakfast! Super filling full of protein and fiber.

If you follow my Instastories, you will know I have been obsessed with Smushed Berry Yogurt Cups!

I am finding myself on the go in the mornings, and have needed a healthy, portable, easy- to- throw- together breakfast that will keep me full well into lunch time.  I found the answer in these great yogurt concoctions.

I first experienced these handy Smushed Berry Yogurt Cups when I recently visited my sweet friend, Karen, in California! I love telling the story of how we met. It was through this very blog! She is a fellow cancer survivor and was searching for something cancer-related and found New Nostalgia. We started emailing and sharing our stories. As our hearts knitted online, she decided to come to Nebraska for a visit and we have been going back and forth, visiting each other, for the last 5 years. We talk every day via the Voxer App. She is one of the sweetest gifts given to me through cancer. My beauty- in- ashes friend.

She took me on many adventures during my last visit to California. We were often in her car traveling to our many amazing destinations, and most mornings she packed Smushed Berry Yogurt Cups as an easy and healthy breakfast to eat in the car. She is even responsible for naming these awesome cups. I love hearing her say it…”shmooooshed berry yogurt cups.” Makes me smile.Smushed Berry Yogurt Cup for a healthy and easy to-go breakfast! Super filling full of protein and fiber.

There are 4 key things to making these cups unique and healthy.

  1. Brand of Yogurt
  2. “Smoooshing”
  3. Berries
  4. Seeds

Smushed Berry Yogurt Cup for a healthy and easy to-go breakfast! Super filling full of protein and fiber.

Oikos Triple Zero Yogurt

I often make my own yogurt and love it, but there are weeks when I want super convenience, and Oikos Triple Zero (this is not a sponsored post fyi) yogurt gives me that! Store bought yogurt is notorious for being full of sugar and artificial colors, and if they don’t have sugar they would be full of artificial sugar and colors.

I stay away from these chemically laden ingredients and searched high and low for a brand that does not contain them. I had found the brand but had not added any fun berries or seeds until my Karen friend showed me how she does it.

Oikos uses the stevia herb to sweeten, uses vegetable juice for color. My one complaint is that it is not organic, which is why I still make my own on weeks that I have time to!

I buy Oikos Triple Zero at Sam’s.

Smoosh Berry Yogurt Cup – Smush and Make Take it To Go

I loved watching my Karen prepare these cups for our travel adventures. She would open it right up, add the berries, sprinkle with the seeds, then top it all with the lid that came with the cups. She then would smush everything right down using the lid.Using a paper towel folded into thirds, she would wrap the cup with the paper towel and stick the cups into a little portable cooler.

Smushed Berry Yogurt Cup for a healthy and easy to-go breakfast! Super filling full of protein and fiber.

Berries For Your Yogurt Cup

I love berries! I usually buy my berries at Sam’s because the price is so right! My favorite berries in these Smushed Berry Yogurt Cup are blueberries and raspberries. I often use strawberries, too, but raspberries are so awesome for smooshing! They fall apart into bitty pieces that mix in so nicely with the yogurt. Berries add a ton of phytonutrients, antioxidants & fiber. I try to eat berries every day, and these cups are my new favorite way!

Seeds For Your Smushed Berry Yogurt Cup

Another thing I try to eat every day for the health benefits is seeds. Seeds are high in fiber, vitamin E, and good fats. They help keep hearts healthy and bodies disease-free. They are a great source of protein, minerals, zinc and all kinds of other nutrients.

My favorite blend of seeds is from Trader Joes called Super Seed and Ancient Grain Blend. It is a blend of seeds like chia, flax, hemp, red quinoa, amaranth and sprouted grains like buckwheat and millet. I love everything about this blend.

The price is right, it is super convenient, and sprouted. Sprouting (germinating) the grains increase the bioavailability of nutrients, so you get more nutritious bang for your buck! I have yet to sprout my own seeds and grains at home. Thank you Trader Joes for doing it for me!

If you don’t live close to a Trader Joes, just sprinkle your yogurt with chia and hemp seeds. Those two are powerhouses!

I have yet to sprout my own seeds and grains at home. Thank you Trader Joes for doing it for me! If you don’t live close to a Trader Joes, just sprinkle your yogurt with chia and hemp seeds. Those two are powerhouses!

Seeds in the Smushed Berry Yogurt Cup are key to keeping you nice and full until lunchtime!

Smushed Berry Yogurt Cup for a healthy and easy to-go breakfast! Super filling full of protein and fiber.

Super Portable Smushed Berry Yogurt Cup

The above 2 photos are from my Instastories, taken on the go to show my new favorite breakfast. I never use a cooler, because I eat them so quickly! I just put on the lid, wrap in a folded paper towel (which doubles as a napkin), and take along a plastic spoon. The cup fits perfectly in my car drink holder. I have found myself eating them in the parking lot of my favorite coffee shops.

My girls are out of school for the summer and I have been escaping early morning to get my writing done at coffee shops. I would rather not buy high sugar muffins that these shops offer that are not good for me. This is why eating my yogurt cup before entering into temptation is key for me! I walk in full and satisfied and save money by only buying a black cup of coffee.

Smushed Berry Yogurt Cup for a healthy and easy to-go breakfast! Super filling full of protein and fiber.

Look at all that goodness all smashed in! My Karen showed me out to take off the lid, and use my spoon to smush the berries right down into the yogurt. The raspberries break up, the seeds get all mixed in. The texture of the yogurt is amazing! Juicy bits of raspberries, the occasional crunch of seeds, the fruitiness of blueberries and a bit of chew from chia that has been sitting and softening in the yogurt. It is so satisfying!

Smushed Berry Yogurt Cup for a healthy and easy to-go breakfast! Super filling full of protein and fiber.

There are days I eat my yogurt at home. If I want to be extra generous with fruit, I will dump all in a bowl like the photo above. The added mango was delicious!

Give Smushed Berry Yogurt Cup a try & let me know what you think.

Let me know your thoughts– does a portable breakfast appeal to you? Do you ever eat your breakfast in the car?

Brunch/ HEALTH/ Nutrition/ RECIPES/ Sweets

Quinoa Cinnamon Cracker Crumble Topping

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SUMMER ENTERTAINING

It is almost July and I’m loving every bit of this summer. Comparing it to last, it is a breath of fresh air and full of moments I’m trying hard to hold on to, as my 3 teen girls are growing up so quickly. Every time I blink I feel they change, morphing by the moment!

In this season of life, summer entertaining at our house more often than not involves teenagers! They have sleepovers, watch movies, and literally ‘hang’ out in our backyard in their hammocks. Did you know portable hammocks are a ‘thing’ with teens right now? They are a super fun way to get your teen outdoors with friends, to hang together & socialize with each other and the whole world on their phones.

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 SMOOTHIE BOWLS

Whenever my teens ask to have a friend sleepover, one of the first thoughts I have is “hmm..what do I have for snacks and breakfast?” We all know food is a very important part of entertaining teens.

My oldest is a cross-country runner and cares about nutrition and health. She wants a healthy breakfast and snacks. My younger two just want tasty and don’t care much about the health status of their snacks, but I’m noticing some of their friends do, so hopefully it will wear off on them!

I have found the perfect healthy solution for both summer sleepover breakfasts & snacks whether the girls have a healthy palate or not…THE SMOOTHIE BOWL!

There is a huge smoothie bowl movement going on and I love it! Just search #smoothiebowl on instagram or twitter and you will see all kinds of beautiful examples.

A smoothie bowl is basically a thick smoothie that you can eat with a spoon, with all kinds of fun toppings. The toppings are a great way to add nutrition to the bowl, and the extra texture makes it feel like a luxurious treat for breakfast.

This is great summer entertainment food for my girls. I can blend up the smoothie in seconds and set out a variety of toppings, from chia seeds to chocolate chips– something to please everyone!

It’s also the perfect food to eat while hammocking outside in the summer sun!

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QUINOA CINNAMON CRACKER CRUMBLE TOPPING

I made the PERFECT topping for our smoothie bowls. I wanted to add a nice hearty crunch, something like granola but more decadent. Something that tastes like a cinnamon roll but with crunch and a bit of health to go along with it.

Enter my Quinoa Cinnamon Cracker Crumble Topping.

That is so fun to type. It is also so fun to create a recipe, because then I get to name it whatever I want!

Breton-Cracker-Ingredients

This Quinoa Cinnamon Cracker Crumble Topping is amazing and good enough to be eaten alone, straight from the jar. It has cinnamon, maple syrup, butter and just a touch of brown sugar. The crunch comes from raw quinoa and delicious chunks of cracker.

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CRACKERS

I used and love Dare Breton Crackers. They are super versatile, great for an extravagant party, an impromptu gathering, or a teenage sleepover. They are loaded with crunch and packed with flavor.

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I coated the cracker chunks with the maple/cinnamon/butter mixture and baked. The quinoa is tasteless but adds amazing crunch factor. Other than the crunch, the best thing about adding quinoa is the protein it adds to the top of your smoothie bowl, which is extra filling and makes my ‘runner girl’ and her friends very happy.

The cracker topping stays nice and crunchy even mixed into a smoothie bowl, down to the very last bite! This cracker topping would also be great on top of yogurt, ice cream, or oatmeal. 

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Breakfast-bowl-toppings

MORE TOPPING IDEAS

I made the smoothie bowls inside, and set my topping bar outside, for guests to help themselves to. I kept the toppings on the healthy side, but really, the sky is the limit when it comes to smoothie bowl toppings. The one topping I will always want now that I’ve tasted it, is the quinoa cracker crunch topping. You guys, I’m telling ya, this recipe is GOOOOD!

 

Here are a few other topping ideas:

chia seeds

chocolate chips

shredded coconut

berries

nuts

hemp seeds

banana

gogi berries

raisins

dried cherries

You could even add some gummy worms when serving teens, although, if I did this I would make the base a green smoothie by adding spinach, to make myself feel better about the worms!

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QUINOA CINNAMON CRACKER CRUMBLE TOPPING

INGREDIENTS:

1/2 sleeve Dare Original Crackers, crumbled (about 1 1/2 – 2 cups crumbled)

1/4 cup melted butter

1/3 cup uncooked quinoa, rinsed

1/4 teaspoon cinnamon

1/3 cup maple syrup

1 tablespoon brown sugar

sprinkle of salt

 

INSTRUCTIONS:

Crumble the crackers into a bowl, keeping some nice big chunks. In a separate bowl, melt butter. Add cinnamon, maple syrup and quinoa to the butter and stir well. Pour over crackers and toss to coat.

Spread into a buttered baking sheet. Bake at 350 degrees for 12-15 minutes, stirring every 5 minutes. Be careful not to over-brown.

Sprinkle with 1 tablespoon brown sugar & some salt to taste while still hot. Let cool then toss and store in an airtight container. I love using a mason jar.

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SMOOTHIE BOWL RECIPE

INGREDIENTS:

1/3 cup yogurt (can use smashed avocado to keep it vegan)

1 frozen banana

1 cup frozen strawberries

1-2 tablespoons maple syrup

1/2 – 1 cup milk of choice (I used almond)

INSTRUCTIONS:

Put all ingredients in a blender. Start with 1/2 cup of milk and add more until vortex forms in the middle and ingredients can blend freely. Don’t add too much milk.  The key to the smoothie bowls is keeping it thick enough to eat with a spoon.

Pour into a bowl and add Quinoa Cinnamon Cracker Crumble & your choice of toppings.

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{PIN ME PLEASE?}

WHAT ABOUT YOU?

Have you done much summer entertaining this year?

What are your favorite cracker recipes?

Want more ideas for using crackers in creative ways to entertain? Check out Dare Breton Cracker for a ton of great recipe ideas!

I was selected for this opportunity as a member of Clever Girls and the content and opinions expressed here are all my own.

HEALTH/ Nutrition

10 Ways To Fit Healthy Habits Into a Busy Day

HEALTHY-HABITS

It is summer and I’m finding that established healthy habits are what is keeping my health & carrying me through our busy days.

It is a quite enjoyable kind of busy, as I am balancing my 3 teen girls and writing for this blog which I’m lucky enough to call a job.  I found that waking up before my girls and writing in the evenings (sometimes very late evenings) is what is going to work for us this summer. It keeps my days free to enjoy the fleeting and precious moments with my girls.

My oldest is driving now and goes to work every week day, 3 days a week as life guard, 2 days a nanny. She is wonderfully responsible and I just beam with pride when she walks in and out of our front door. I’ve watch her drive off with tears in my eyes– when did she grow up into this beautiful young, hard-working woman who I rarely get to see anymore?!  It is a great reminder to free up time in the middle of my day & focus in on being Mom to my other 2 who ARE around, and make the most of this time I have with them.

This free time really isn’t, as they fill every little bit with active social lives and summertime fun.

If it were not for healthy habits that I have established, I’d really be in trouble when it comes to healthy living, as I am quite close to trouble with all the fun places we like to go for lattes and ice cream!

{Habit: a settled or regular tendency or practice. Routine. Pattern.}

These habits keep me on track even during busy and tempting seasons of life.

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Drink Up!

Fill a water bottle at the beginning of the day — add some lemon. I’ve been using one that is double wall insulated, which keeps ice from melting up to 24 hours! I will be listing it in a ‘what I buy & why’ post coming soon!

Listen Up

Does music soothe or energize you?  Have it playing while you get ready in the morning or while you are cooking dinner. Do certain podcasts inspire you? Swap your music for those. Listen while you walk. Listen while you drive. Listen while you do housework. Listen to what brings you life.

Journal

Just write for 5 minutes as part of an early morning routine or 5 minutes at night before bed. This is a great time to brain dump–get things off your brain and onto paper. Increase the time in increments, go up to 10 minutes and shoot for 15.

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Frozen Berries

During the summer there are beautiful berries available, but I always have frozen berries just in case we are out of fresh. I often will set a bowl of frozen berries out to thaw while making dinner, and eat it as “something sweet” after dinner. Anti-oxidants for dessert!

Stretch

Take just a minute to get up and move around if you are at a desk during the day. At the very least, use the chair you are sitting in to twist and stretch your back muscles, and while you are at it, stretch your neck & roll your shoulders. Good at multi-tasking? Stretch while watching television, while doing dishes, or while in the shower.

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Greens Everyday

Buy large container of organic greens at the beginning of every week. There is so much good in dark leafy greens! Have a daily green smoothie or a salad for lunch or with dinner. Boom. Done.

Take a Daily Walk

20-30 minutes of daily walking has great health benefits.  Just do it. In the sunshine? Even better. Put those ear buds in and listen to what gives you a pep in your step, or just listen to nature as you walk. Use your weekends for a longer workout.

10 HEALTHY HABITS with New Chapter Vitamins

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A Multi-Vitamin Everyday

My favorite trusted go-to brand is New Chapter Vitamins. I take New Chapters Every Woman’s One Daily Multivitamin for many reasons, but I especially love that they do not need to be taken with food, so time of day is completely flexible.  I take vitamins at the same time everyday and very rarely miss a day!

New Chapter ferments the individual vitamins and minerals with beneficial probiotics and whole foods .  The results are whole-food, fermented supplements gentle enough to take anytime, even on an empty stomach. This is so convenient and I am passionate about probiotics so the fermented nutrients and blends of herbs in these vitamins make me happy!

Even though I eat a very nutritious diet, I always take a trusted multivitamin to address any nutritional deficiencies or imbalances. I love  New Chapters Every Woman’s One Daily Multivitamin because it’s formulated with nutrients for energy support, & energy is always a good thing!* Bonus: it can easily be ordered on Amazon.

 

Sleep

Try to go to sleep and wake up at the same time most days. Aim for 7-9 hours of sleep. There are natural sleep aids to help if you have trouble falling asleep. Do what it takes to provide comfort for yourself as you fall asleep–my foam top mattress and pillow that has a layer cooling-gel are 2 items that I splurged on to help me sleep, because sleep is priceless!

Prayer

Would you like prayer to become a habit? Use your daily drive. Chose landmarks to prompt you to pray for certain people and situations.  I was better at the landmark trick when I was driving my girls to school everyday. Now we are driving all over the city depending on the day, so my prayer time is in the morning before their sleepy heads wake up.

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What about you? Do you have established healthy habits?

Did you know all of the wonderful things New Chapter Vitamins have to offer?

………..

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Every Woman’s One Daily Multivitamin — a few more reasons why they are my favorite:

~does not just address nutrient deficiencies, but supports overall health and certain systems of the body*

~Whole food fermented vitamin D3 supports bone health, while fermented zinc, vitamin C and A support immune function*

~includes targeted nutrients for stress, bone, immune and energy support*

~includes B vitamins for sustained energy and super-foods like Ginger, organic Turmeric and Chamomile*

~New Chapter products are responsible sourced, expertly formulated and meticulously manufactured. Certified organic and Non-GMO project Verified products are all sustainable source, from organic Turmeric in India to wild-caught Alaska Salmon

 

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, care, or prevent any disease.

I was selected for this opportunity as a member of Clever Girls and the content and opinions expressed here are all my own.

 

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