The Perfect Packed Lunch

Easy, convenient, quick, healthy, and filling: the perfect packed lunch.  Too often we focus on only a few of those adjectives and end up with a brown paper bag full of 100 calorie snack packs and mini Diet Cokes.  This will start your day crappy and end your day crappy - I promise.  Go ahead and throw in your white flag and let me do the work on this one.  Keep reading and you'll be a professional lunch bagger (dreams do come true!) in 5 minutes (or however long it takes you to read this post).

You need to stay full throughout the day to avoid confusing your metabolism.  High fiber foods, protein, and healthy fats are going to be your best friends here:

• Whole Grain Bread - Always use whole grain bread on sandwiches.  The fiber from the whole grain takes longer to digest, leaving you full and satisfied for a longer period of time. 
• Other Whole Grains - Popcorn, Rye Bread, Oat Bran Muffins (watch the sugar content), and Bran Flakes.
• High-Fiber Fruits - Bananas, oranges, avocado, strawberries, apples (with skin), pears (with skin), raspberries, and raisins.  
• High-Fiber Veggies - Artichokes, spinach, cauliflower, peas, broccoli, carrots, sweet corn, brussel sprouts, and baked potatoes (with skin).  
• High-Fiber Legumes/Nuts/Seeds - Lentils, black beans, sunflower seed kernels, almonds, pistachios, and pecans.
• High-Protein Foods - Tuna, chicken, turkey, lean beef, non-fat yogurt, reduced-fat cheese, reduced-fat milk, cottage cheese, eggs, nut butters, beans, and lentils.
• Healthy Fat Sources - Avocado, eggs, nuts, salmon, etc. See a more extended list on the Fat: Good Versus Evil post.

Hopefully you're beginning to understand what's important and what to look out for when filling your baggie.  Don't forget to pack snacks.  Grazing is not a bad thing when you're munching on the right stuff.  


The DD's Perfect Packed Lunch (complete with snacks):

• Veggies & Dip - carrots, broccoli, and cauliflower.  Dip: 1/2 of a non-fat Greek Yogurt, onion powder, garlic powder, and dill to taste (use a generous amount of all).
• Tuna Sandwich - a half or full can of tuna, 1 generous Tbsp of fat-free cottage cheese (mixed with tuna), 1/4 of an avocado (sliced), 1/4 of a tomato (sliced), 1 leaf of Romaine or Spinach, 2 slices of Food for Life Genesis Bread, 1 slice of Reduced-Fat Swiss Cheese, and 1 Tsp of Dijon Mustard. Pepper to taste.
• 1 Pear
• 1 cup of Coffee (optional)
• WATER (lots of it!)
• Snacks (eaten before and after lunch to keep your metabolism in check):
• Remaining Greek Yogurt with 1 Tbsp Raisins
• 1 Banana with 1 Tbsp Natural Peanut Butter
• 1 Bag of 100 Calorie 94% Fat Free Popcorn

*TIP:  Feeling full and energized throughout the day starts with breakfast!  Take the same advice as lunches and eat a filling meal right when you wake up.  This make take some adjusting if you're not used to eating in the morning, but it is well worth it in the long run.  Try oatmeal with fruit and nuts, toast with fruit and nut butter, or eggs with toast and tomatoes.  Smoothies are also a quick and easy way to get your fill in the morning (recipes are on the way!).


Happy packing!


Bottle It Up - Sara Bareilles

Fat: Good Versus Evil

FACT: All fat is not evil and you NEED the good stuff!  Our bodies are built to rely on an essential amount of fat (minimum 12-15 percent for women and minimum 4 percent for men), so it is important to provide your machine a healthy supply of the good stuff. You might be asking yourself, "What fat is evil and what fat is good?"  Here's your answer (along with some of the foods you can get the good fat from):

Good Fats:

• Poly- and Monounsaturated Fatty Acids
• Omega-6 and Omega-3 Fatty Acids
• Small Amount of Certain Saturated Fats

Sources:

• Dry-Roasted Sunflower Seeds
• Sunflower, Soy, Safflower, Nut, and Vegetable Oils
• Avocado
• Salmon
• Green Olives
• Nut Butters
• Coconut Oil
• Lean Beef
• Sardines
• Walnuts, Almonds, Cashews, and other raw nuts
• Reduced Fat Milk
• Ground Flaxseed

Evil Fats:

• TRANS FAT - Avoid foods with hydrogenated or partially hydrogenated oils.
• Excessive Amount of Saturated Fat

As with all foods, moderation is key!  Your daily calories should not contain more than 20-35 percent fat (and no more than 10 percent of them being saturated fat).  That means portion control is huge!  To give you an idea of a healthy serving size: 1/4 avocado, 10 green olives, 8 ounces of milk, 1 Tbsp nut butter, and 4 ounces of salmon. Spread your fat out over your entire day, instead of eating your entire allowance in one sitting (think walnuts in your oatmeal at breakfast, avocado on your sandwich for lunch, and salmon for dinner).  

Not convinced?  Healthy fats are thought to prevent the accumulation of abdominal fat and pairing them with carbs can keep your blood sugar stable in order to avoid drops and spikes that induce hunger.  Eat fat (in moderation) to not only stay healthy, but stay thin!

Blister in the Sun - Violent Femmes    

Dill Pickle Soup

Channel your inner Polish, folks!  If you're a dill pickle lover, this probably sounds amazing to you - if you're not, you may be slightly hesitant.  Let me tell you, it is well worth giving it a try!  You're going to be pleasantly surprised if you go ahead with this one:

What you'll need (Serves 4):

• 1 Jar of Claussen Kosher Dill Pickle Spears
• 2/3 cup of Pickle Juice (from the jar)
• 8-9 Baby Redskin Potatoes (sliced thin)
• 4 cups of Reduced Sodium Chicken Broth
• 1 Medium White Onion
• 1 Tbsp Whole Wheat Flour
• 2 Tbsp Butter
• Sour Cream 
• Fresh Dill

Heat a large soup pot to medium heat and add the 2 Tbsp of butter and the finely chopped onion.  Let saute until it starts to become soft and add an entire jar of sliced (1/2 inch thick) pickle spears.  Cook until the onions and pickles are translucent/soft (~2 min) and mix in a Tbsp of flour.  Add the 4 cups of chicken broth and sliced potatoes (1/2 inch thick) and bring to a boil.  Reduce the heat to a simmer and let cook (covered) until the potatoes are tender (30-45 minutes).  Keep an eye on the soup - giving it a stir every now and then.  Once done, garnish with a dollop (1 Tbsp) of Daisy Light Sour Cream and chopped fresh dill.  Salt and pepper to taste (watch the salt - the pickles are already salty, so you may not need to add extra!).  This is one of my new favorites and a DD 'must-try'!


Sunday Morning - Maroon 5  

It's Not Too Late! Gift Ideas for Mom

Don't worry, your mom will love anything you give her for Mother's Day, right? Maybe, maybe not.  If you're at a loss for gift ideas, try out some of the suggestions below (and I'm betting that she'll actually like it):

• DIY Edible Arrangement: Purchase wooden skewers, a small vase/coffee mug/etc., and an array of chopped fruit (your mom's favorites!).  Place the fruit on the end of the skewers and arrange in the vase (cutting the ends to adjust the length so it has that 'bouquet' feel).  Add a few daisies for a special touch!
• Mother's Day Basket:  Take a little inspiration from Easter and make your Mom a themed basket.  Base this off of what she likes - beauty products, fitness, fashion, cooking, gardening, etc.  Fill it with little necessities that fit the theme and top it off with some of her favorite flowers!
• Support local and visit some of Downtown Wyandotte's shops to find a unique piece of jewelry, Vera Bradley apparel, clothing, candles, shoes, art, and much more.  Try browsing around 4 Her Boutique, Willow Tree, Traffic Jam, River's Edge Gallery, Tossed and Found, Total Health Foods, and many of the other hidden gems down Biddle Avenue.
• DIY Timeline Picture Collage:  Gather pictures of your Mom and you from way back (think birth) to present day and put together a collage.  Try purchasing frames that are already arranged together from Target or Homegoods for your photos.
• Groupon and Living Social:  It's crazy these days to pay for things full price.  You're pretty much guaranteed to find something of your Mom's interest on one of these sites (for a hugely discounted price).  Keep your eye out the next few days for massages, mani/pedicures, discounted adventures, deals at restaurants, etc.

If it comes from the heart, chances are your mom will love anything you get her!


Cowboys and Angels - Dustin Lynch

Adios Arm Flab!

Tank top season is almost upon us and I'm pretty certain no one wants to be flaunting arm flab.  The good news is that you have just enough time to tighten up before you whip out your entire sleeveless, strapless, summer wardrobe.  Add this total toning upper body routine to your exercise regimen (which should include daily cardio and a healthy diet) around 3-4 times a week and you should notice firmer arms in no time:  

• Jumping Jacks: 1 min
• Shoulder Circles: 2 lb weights/1 min (switch directions at 30 seconds) 
• 21's Biceps Curls: 7.5-10 lb weights/21 reps
• One Arm Dumbbell Rows: 7.5-12 lb weights/12-15 reps
• Triceps Skull Crushers: 5-10 lb weights/15-20 reps 
• Push-Ups: MAX (as many as you can do!)
• Mountain Climbers: 1 min

*Repeat this routine three times, back to back.  The weights suggested may be more or less than what you should be lifting.  When picking the appropriate weight, you should be able to maintain the proper form for all repetitions.  Your last rep should be very difficult, yet still keeping form.  Do what you can and take breaks if needed.  Quality over quantity!


The stronger and healthier your body is, the better you will feel every day - so get motivated and get out there!


Hey Pretty Girl - Kip Moore

Breakfast Ideas for Mom

Mother's Day is now one week away, which means you have seven days to figure out what to get the person that brought you into this world (hard to beat the gift of life, huh?)!  If money is tight, brunch might be pushing it, but breakfast at home is always a winner and budget friendly.  Try some of these creations and you might even trick your mom into thinking you hired a personal chef for her special day:

Eggs on Toast with Avocado & Tomato (Serves 1 Mom):

• 1 slice of Whole Grain Bread
• 1/4 Avocado (sliced)
• 2 slices of Tomato
• 1 Poached Egg
• 1/2 Grapefruit

Bring about an inch of water to a calm boil.  Crack one egg into the water and let cook until the white is opaque (spooning water over the egg if it isn't completely immersed).  Slice the avocado and tomato and place on a toasted slice of whole grain bread.  Top with the egg and serve with one half of a grapefruit and a steaming hot cup of Mom's favorite coffee!


Brie and Roasted Grapes on Whole Grain (Serves 1 Mom):

• Sliced Brie (brine removed)
• 1/2 cup of Red Grapes 
• 1 slice of Whole Grain Bread
• 1/2 Grapefruit

Place the grapes on a foil covered pan in the oven at 400 degrees.  Roast for 15-20 minutes.  Toast the bread in a toaster oven and add the brie about halfway through to allow melting of the cheese.  Remove the bread and top with grapes.  Serve with one half of a grapefruit (or fruit of choice) and a cup of green tea (antioxidants!).


Strawberry Banana Smoothie (Serves 1 Mom On-the-Go):

• 1 Frozen Banana
• 4 sliced Strawberries
• 1/4 cup of Rolled Oats
• 2 Tbsp Non-Fat Greek Yogurt
• 1/2 cup Skim Milk
• 1 Tbsp Peanut or Almond Butter (optional)

Maybe your Mom has her own plans for Sunday morning - surprise her with a breakfast on-the-go smoothie!  Slice one banana the night before and place in the freezer in a plastic sandwich bag.  The next morning, combine all ingredients and blend. There's enough protein, carbs, and nutrients to keep Mom going until she has time to chow down at lunch!  *For peanut or almond butter lovers - add a Tbsp for extra protein and taste.  


Pair any of these breakfast ideas with a fresh bouquet of flowers and you'll definitely put a smile on your mama's face!

Time Is Love - Josh Turner

Spices for Beginners

So you just bought a great new rotating spice rack and it looks fabulous in your kitchen next to the stove.  Your next step: make those spices more than just a countertop accessory.  It's easy to fall into the "salt and pepper are the only ways to season food" belief.  Open your minds people!  Give that spice rack a spin and break the seal on some of the spices listed below:

• Basil - tomatoes, peppers, eggplants, potatoes, rice, and beans.  Try pairing it with garlic, olive oil, and lemon! (Add at the end of cooking.)
• Chives - salads, veggie dips, omelets, baked potatoes, and soups.  (Add at the end of cooking.)
• Cilantro - fish, seafood, beans, chickpeas, avocado, rice, and squash.  Pair it with garlic, basil, mint, parsley, lemon, lime, coconut, and salsas. (Add at the end of cooking.)
• Dill - fish, vegetables, veggie dips, soups, and potatoes.  
• Marjoram - artichokes, broccoli, zucchini, mushrooms, onions, eggs, and poultry.  Goes well with salads and soft cheeses! (Add at the end!)
• Mint - carrots, potatoes, eggplant, beans, and grilled fish.  Pair it with ginger, cumin, cardamom, or cloves.
• Oregano - pizza/tomato sauces, baked fish, lamb, stews, beans, marinades, and vinegars. (Best in its dried form.)
• Parsley - stuffing, omelets, salads, tabbouleh, and fish.
• Rosemary - pork, lamb, poultry, eggplant, beans, cabbage, zucchini, potatoes, and tomatoes.  Use it with thyme, bay leaves, garlic, and wine.
• Thyme - tomato and wine-based sauces, vegetable soups, mushrooms, leeks, eggplant, corn, and tomatoes.  Goes well with garlic, onion, red wine, basil, bay leaves, lavender, marjoram, and parsley.  (Best when used throughout the cooking process.)

*Most spices are best when bought and used fresh (aside from oregano).


Put that salt and pepper on the back burner and spice it up with some new flavors!


Like A Prayer - Madonna