To stay focused on maintaining lean muscle, my diet can sometimes be kind of boring. I typically eat the same thing for breakfast for weeks at a time before changing it up. My typical breakfast would be oatmeal, protein pancakes, or maybe toast and peanut butter and ALWAYS with coffee.
I changed up my bowl of oatmeal (with cinnamon, raisins, and sliced almonds) in favor of an oatmeal muffin. This is especially good for grabbing on the go on busy mornings. I found a recipe on Sugar Free Mom that is really good. You may have seen this image of hers floating around on Pinterest.
After following her recipe, I tweaked it the second time, halving it (which still yielded 12 muffins) and adding protein powder and MILA (chia seeds- which I'll tell you more about this week). I also made mine with dark chocolate chips and walnuts this time.
The chocolate bits are my favorite.
And I definitely recommend adding the walnuts- they add a great crunch.
Ingredients (Yields 12 muffins) *Adapted from Sugar Free Mom
1 eggs
1 teaspoon vanilla extract
1 cup applesauce, unsweetened
1/2 banana, mashed
1 1/2 cups, Old Fashioned rolled oats
1/3 MILA (chia seeds) *optional
1/4 cup chocolate protein powder
1/2 tablespoon ground cinnamon
2 teaspoon baking powder
1/2 teaspoon salt
1 1/3 cups milk (I used skim)
1/4 cup chopped walnuts
1/4 cup dark chocolate chips
Directions
I combined the banana and wet ingredients into a large mixing bowl and the dry ingredients in a separate bowl, stirring both well. Then I combined the two and using an ice cream scoop, scooped the mix into the muffin pan. Spray your muffin pan with cooking spray first!
Bake at 350 degrees for about 30-35 minutes. I eat two in the morning for breakfast.
Let's kick off this post with a quote from a 2001 review paper (1):
Increased variety in the food supply may contribute to the development and maintenance of obesity. Thirty-nine studies examining dietary variety, energy intake, and body composition are reviewed. Animal and human studies show that food consumption increases when there is more variety in a meal or diet and that greater dietary variety is associated with increased body weight and fat.
This may seem counterintuitive, since variety in the diet is generally seen as a good thing. In some ways, it is a good thing, however in this post we'll see that it can have a downside. Read more »
I thought for sure making a sweet fruit smoothie with some spinach thrown in would be a certain way to get my 3 year-old to eat some veggies. No way. One taste and he spit it right out all over my cowhide rug. Thankfully, it wiped off just fine.
I used a big handful of spinach and about a cup of frozen fruit with 1/2 cup of water. It tasted fine at that point, but a little bland. Because it was intended for James, I sweetened it with one of his toddler yogurts and a tablespoon of honey.
It was yummy, but he didn't like it. I drank it all and will make it again. For myself.
In the future, I think I'd add protein powder or greek yogurt for added protein.
Do you or your kids like spinach smoothies? How do you make yours?
As I near forty nine I think not about my age or how I look but blown away by how fast time has gone.I can remember my parents being fifty and never imagined I would be in the exact same spot…HERE IT IS…weird!As I get older and wiser, I really appreciate the GIFT of time, and soak in every moment.In a blink, sixty will be here and I do not want to miss a thing!
Now let me back this up a bit as I do care about how I look, and most importantly how I FEEL.YES, age is just a number in my book, and it surely does not mean I throw in the towel and subscribe to some sort of category that stands for unhealthy and frumpy…nope…that is just not me.Life is about quality and keeping my body functioning in a healthy way, feeling the BEST that I can each day, and that involves CONSISTENT healthy food intake, exercise, plenty of water, and I have noticed…lots more REST is required.There are some days that I feel every bit forty eight whenmy neck flares up, or my back hurts, etc., and that is when I take special care to relax more, stretch more, and not push so hard.My body just like yours is a wonderful machine that talks to me and if I do not listen, then it will eventually let me know.I appreciate the gift of my body, and will spend the rest of my life taking care and appreciating that fact.
It does feel GREAT to be healthy and wear that badge on the outside, but I will share that is all starts on the inside.HAPPINESS is what I want out of life, in
addition to being a healthy woman, and if I did not work on my internal stuff, then life would not make sense.I do not care how fabulous I or anyone could look, if the inside is a mess and an unhealthy mind lives in that body, that is ugly, regardless of the age.It is like someone having all the money in the world and being completely unhappy and unfulfilled.In my opinion, health and happiness go hand in hand.
I consider getting older a privilege and honor and do not hide the fact that fifty is knocking at my door.I have lived a journey full of the good, bad, and the ugly and consider all the roller coasters as growth periods that have created an older, wiser, better, happier ME.I like that phrase that says “In order to get built up, you must first get broke down” just like building muscle, life is my opportunity to grow, learn, change, and reach for the positive lesson.I must say that I am a very blessed woman with my hubby, health, family and friends.In living a healthy lifestyle, thinking and reacting in healthy ways, God has truly blessed me with the husband that I have, my family and beautiful friends that nourish my soul in ways that are gifts themselves.
Age being just a number is fabulous because I truly live by how I feel, and really
age is an afterthought or a non thought.What has come from the years of journey in this life physically are the battle scars from surgeries, stretch marks from having children, facial laugh lines, and the pesky lines that have appeared on my forehead…but hey…goes with the gift of living another day.I am not in panic mode thinking I need to fix this and that, inject this and that, and cover this and that, and I do not need a red sports car.I do not desire to be like someone else or try to be perfect, because as I have said before, perfection only exists in fairy tales, photo shop and heaven.I believe in progress and I am always a work in progress…it is really a GREAT place to be at any age.
I dedicate this Blog to my best friend and more like a sister, Rehana!Thanks for gifting me such a wonderful early birthday celebration and spending the entire day with you was more than a gift to me.You warm my soul and light up my life.Love always XOXO
IN YOUR FACE MOTIVATIONS
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Stay Healthy~ Darla
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I jumped on the kale bandwagon and made kale chips as one of the sides to our dinner on Saturday night. Somewhat to my surprise, I REALLY liked them- and so did everyone at my table. I'll definitely be making them again because they are so quick and simple and full of vitamins K, A, and C as well as magnesium and fiber.
I bought one bunch of kale ($1.39 at my store) which made about 2 servings.
I rinsed and dried the kale, then cut the stems off and tore the leafy part into 2-3 inch pieces. Simply toss the kale with a tiny bit of extra virgin olive oil (next time I'll spray the olive oil) and salt and spread in an even layer on a baking sheet.
I cooked it at 350 degrees for about 10 minutes, tossing a couple times. For even drier, crispier chips, cook at 300 for about 30 minutes.
The kale cooks way down and ended up like this.
It is delicious! I'm hooked and wish I would've tried it sooner. We were literally fighting over the kale chips. They taste kinda like roasted brussel sprouts, but the thin crunchy kale is even better.
Have you tried kale chips? If not, have I convinced you to?
Michael Moss is a Pulitzer prize-winning journalist who has made a career writing about the US food system. In his latest book, Salt, Sugar, Fat: How the Food Giants Hooked Us, he attempts to explain how the processed food industry has been so successful at increasing its control over US "stomach share". Although the book doesn't focus on the obesity epidemic, the relevance is obvious. Salt, Sugar, Fat is required reading for anyone who wants to understand why obesity is becoming more common in the US and throughout the world.
A HUGE congratulations goes out to my beautiful and talented friend Marina Delio, of the blog Yummy Mummy Kitchen on her published cookbook The Yummy Mummy Kitchen. She was kind enough to send me a copy of the glorious, kid-friendly cookbook filled with tons of her beautiful food photography. Her philosophy is all about eating well with all-natural, non-processed ingredients and doing it with style.
I've been savoring this cookbook and really enjoying all of the stories and insights from Marina about how to live and eat well with family and friends. This is more than a cookbook, it's a "lifestyle" book. I have to admit, I feel like a big failure when it comes to my 3 year-old son's diet, but seeing how Marina's girls chow down on her simple meals gives me encouragement to keep trying. I love how gorgeous and colorful her plates are.
Her book has over 100 recipes, many with just a few ingredients. Here's just a peek at what's got my mouth watering.
*All photos via Marina. So proud of you girl!
Are you drooling yet?! You can order Marina's cookbook, The Yummy Mummy Kitchen HERE.
Hi there, everyone!It’s Jennifer from The Chronicles of Home and I have the easiest, tastiest, quick lunch idea for you today.It’s made almost entirely with pantry staples I always have on hand and goes together in no time.My daughters love it as much as I do and I think it’s the perfect healthy, stay-with-you lunch to give you a punch of energy for the rest of the afternoon.
You could make a double or triple recipe and keep it in the fridge for even faster lunches all week. The only thing I would recommend if you do this is to add the avocado right before you’re going to eat. It just tastes so much better when it’s freshly cut.
Tuna, White Bean, and Avocado Salad - serves 2-3
1 can tuna, packed in extra virgin olive oil
1 can cannellini beans, drained and rinsed
1 avocado, diced
2 tbsp. golden balsamic vinegar
1 very small garlic clove, or 1/2 a larger clove, pressed
2 tbsp. fresh parsley, chopped
salt and pepper
Drain the heavy oil off the tuna then spoon the tuna and remaining oil into a medium bowl. Add the beans, avocado, vinegar, garlic and parsley. Season with salt and pepper and stir gently to combine.
That is it! Can you believe it’s so short? I’ve made this twice in the past week, it just tastes so good. Hope you love it too.
Thank you for this post from contributing writer, Jennifer, of The Chronicles of Home. You'll definitely want to check out her blog for more amazing recipes, beautiful home decor, and easy-to-follw DIY projects!
From Lynn Todman at the Adler Institute on Social Exclusion:
Our report “U.S. Equal Employment Opportunity Commission Policy Guidance: A Mental Health Impact Assessment” has been completed and is available to you at adler.edu/MHIA
This report is the culmination of our 18-month study examining how changes in federal law regarding the use of arrest records in employment decisions would affect Chicago’s underserved Englewood neighborhood. The report also details the Mental Health Impact Assessment (MHIA) process that we employed at the Institute on Social Exclusion at the Adler School of Professional Psychology, constituting an important advance and contribution to the practice of Health Impact Assessment (HIA).
As you know, it is common for U.S. policy makers to consider factors like the natural environment, human physical health, and economic impact in their decision-making processes. Environmental Impact Assessments, Health Impact Assessments, and Economic Impact Assessment are increasingly common. However, assessments that evaluate psychological or mental health impacts are rare, despite the fact that mental health is an essential element of healthy communities.
The MHIA process is intended help policy makers assess how changes in public policy may help or harm the mental health of communities, especially the most vulnerable. It is also a useful tool in helping to narrow health inequities, and will become increasingly important in light of dwindling mental health resources and support. Conducting an MHIA can help ensure that policies that are implemented will help reduce health inequities, and improve the health and wellbeing of communities and the nation.
Thank you for your interest in our work. If we can answer questions or provide more information for you, please contact us at ISE@adler.edu
Hi everyone! It’s Jennifer from The Chronicles of Home with another healthy recipe for you. I picked up a recipe card from my Whole Foods’ bakery counter a few weeks ago for Flax and Honey Banana Bread and have been so excited to make it. I adapted the recipe a bit but the results were delicious and just the healthy bread I was hoping for.
The bread was sweet but not too sweet, hearty and satisfying but still just the right amount of cakiness to it. The banana and coconut flavors complement each other so beautifully. My girls gobbled this up for breakfast the morning I made it and happily ate more that afternoon as a snack. I’ll be adding this to my repertoire and will probably make two loaves next time so I have one to freeze!
Coconut Flax Banana Bread
3/4 c. mashed bananas ( about 2)
3/4 c. unsweetened vanilla almond milk
1/4 c. honey
1 1/2 c. whole wheat pastry flour
2 tbsp. flaxseed meal
1 1/4 c. shredded coconut
1 tbsp. baking powder
1 1/2 tsp. cinnamon
1/2 tsp. kosher salt
Preheat oven to 350ยบ. Line a loaf pan with parchment paper down the length and the width.
In a large bowl, whisk banana, almond milk, and honey. Add flour, flaxseed, 1 c. coconut, baking powder, cinnamon, and salt. Fold with rubber spatula just to combine.
Transfer to pan, sprinkle with remaining 1/4 c. coconut and bake until golden and cooked through (test with a toothpick), about 55 minutes.
Let cool a few minutes, then lift out of pan using parchment and slice with a serrated knife.
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Thank you for this post from contributing writer, Jennifer, of The Chronicles of Home. You'll definitely want to check out her blog for more amazing recipes, beautiful home decor, and easy-to-follw DIY projects!
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