That’s A Wrap for the May Bee (And Why Drinking Coffee Cuts Your Risk of Dying!)

coffee

I came into the May Bee challenge feeling energized and excited about the opportunity to blog every day most days in May. I had felt like I had been slacking on my posts, letting other things edge out my time spent at the computer writing. So I really relished the idea of doing this challenge. And I’m so glad I did! Not only did I learn a lot about the topics I’m interested in, but I also got to share that love with you. So, thanks for coming along on the ride. Maybe I’ll do it again next year.

For my last May Bee post, I want to talk about one of my favorite things in the world — a cup of coffee. If you know me at all you know I relish my coffee with gusto. So I was excited to read this article in The New York Times about how drinking coffee seems to reduce your overall risk of dying. Yay for no dying! As the article states “Coffee drinking was linked to a reduced risk of death from heart disease, stroke, diabetes, neurological diseases and suicide, although not from cancer.” I don’t need any health reasons to drink my two to three cups of coffee a day, but I’m glad to know I don’t have to feel guilty about my habit.

And with that, I bid a fond farewell to May 2017 as I welcome what I hope to be a really fabulous summer for me, and for you. Maybe it’ll be the best one yet.

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Maybe It’s Monday (Again) And We Need An Easy Dinner Idea: Fettuccine With Asparagus

This crazy family of mine. They want dinner. Every. Single. Day. Like I mentioned last week, we usually do #MeatlessMonday as a way to eat a little healthier and do something nice for the Earth.

Maybe today I’ll just post this super easy but elegant looking Fettucine With Asparagus recipe I found this weekend. This is what I plan on making tonight for my hungry family.

Maybe you’ll make it too, and come back to tell me how it was?

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Maybe Some Rice Noodle Salad For Dinner Tonight?

Maybe allergies are kicking my butt. I woke up yesterday with my ears completely clogged and everything sounded like I was underwater. I generally just didn’t feel great. So after I got home from picking up the 12 year old from school and it was time to make dinner, I was thankful I had planned on making this simple Rice Noodle Salad With Cucumber, Peanuts, and Basil. It took about 20 minutes from start to finish and there was absolutely no cooking involved. If you’re lucky, you have a kid that likes to cook and will make the dressing for you while you sit comfortably. This would make for a perfect summertime supper when it’s just too hot to turn on the stove. The recipe also fits with our Meatless Monday plans, which I would say we adhere to about 90% of the time. Going meatless once a week can reduce your risk of preventable diseases like cancer, heart disease, diabetes and obesity. It can also help reduce our carbon footprint. Plus, it’s generally cheaper to make a meatless meal. Win/win!

Asian Noodle Salad Meatless Monday

The original recipe came from Redbook Magazine but I made some changes to the recipe and adapted it, so here’s my version:

Rice Noodle Salad With Cucumber, Peanuts, and Basil

THE SALAD:

6 oz pad thai rice noodles

1/4 medium purple cabbage

1/2 sliced english cucumber

1 red bell pepper, thinly sliced

4 scallions, white and green parts sliced

1/2-1 cup fresh basil and cilantro, chopped

1 cup chopped peanuts, cashews or almonds

Sesame seeds

THE DRESSING:

1/4 cup lime juice (I love buying Santa Cruz organic bottled lime juice. It’s just so much easier)

3 Tbsp toasted sesame oil

2 tsp soy sauce

2 tsp honey

1/2 tsp garlic powder

HOW TO:

Pour hot water over noodles to cover and let sit for about 5 minutes, until softened. Drain and set aside. Meanwhile, cut all the veggies up into thin slices, place the nuts in a baggie and whack them with a rolling pin to “chop”, and whisk together the dressing ingredients. Assemble the salads, drizzle dressing over the top, and sprinkle with sesame seeds. ENJOY!

NOTE: If you want more protein in your salad, it would be very easy to add rotisserie chicken, tofu, shrimp or any leftover meat you have. Maybe it’ll become a new family favorite.

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Mocktails — Green Tea Mojitos

cocktailsmocktails

My 12 year old daughter is having a sleepover tonight and instead of the usual soda, I think I will make this Green Tea Mojito recipe for them to try (obviously as a mocktail).  I want to test it out for an upcoming dinner party we are attending. The dinner party is on St. Patrick’s Day and I have a 5k the next morning that I’ve been actually training for these last couple of months. And I want to do well. Generally if you want to do your best in a 5k you do all the right things the night before, which includes getting enough sleep, eating nutritiously  and abstaining from alcohol. Totally boring, I know. But I’m committed this time!  My usual M.O. is to sign up for a 5k with plans to “really train this time”.  And then a week before the race I realize that I methodically have trained 3x week using a calendar that I’ve printed out and taped up on the wall failed to do any training whatsoever. So I suck it up and do the 5k and want to die by 1/4 mile in because I’m not at all prepared. But something clicked for me this past fall and I’ve been as committed to my exercise as I have been to my other healthy habits. Hence the “dry” St. Patrick’s Day.

I thought this recipe with green mint looked fun for St. Patty’s day . I love mint and I love green tea. Did you know green tea has lots of antioxidants and cancer-fighting polyphenols? Studies have also shown that people who drink green tea regularly have less belly fat, lower cholesterol, and better blood sugar control.  The original calls for white rum, and I figure I can bring a carafe of the mix without the alcohol and people can add it if they want.

Beannachtaí na Féile Pádraig oraibh!

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Fats, Carbs and Protein For The Win

I have always struggled with my blood sugar. I am infamous in my family for getting, shall we say, cranky if my blood sugar dips. I regularly get a little lightheaded upon standing if it’s been too long since I last ate, and there have been times when I have gotten sweaty, shaky, and nauseated from waiting too long to eat.

I always just thought that this was how I was built. I couldn’t understand it when people told me they regularly skipped meals. I couldn’t fathom how that was even possible. In my recent studies to become a Nutrition Consultant, I’ve been learning a lot about blood sugar irregularities, also knows as dysglycemia. Because of regular blood tests, I know that everything else is functioning normally, and so far my low blood sugar issues haven’t caused any damage. BUT, left unchecked, high or low blood sugar can lead to all kinds of problems. We all know diabetes is a huge problem in our country, and chronically high blood sugar can (and probably will) lead to a Type 2 Diabetes diagnosis somewhere down the line unless you get it under control.

The good news is there is a lot we can do with our nutrition to help stabilize our blood sugar. Last week I started a concerted effort to make sure every single snack and meal contained a healthy fat (think nuts, avocado, fish, whole fat yogurt, olives, olive oil), a healthy carb (like those found in sweet potatoes, sprouted grain toast, or an apple), and high quality protein (again, nuts and fish and yogurt, but also chicken, legumes, a hard boiled egg, or hummus). Plus for each meal, lots of non-starchy veggies. I also have been giving myself a snack a couple hours after breakfast. I used to try to just hold out until lunch, but would find myself literally counting the minutes until 11:00 a.m. Ever since I’ve made these changes, It has made a HUGE difference in my hunger levels. It used to be that every afternoon between about 2 pm and dinner time, I would be ravenous. Normally that’s when I would inhale too many crackers because my blood sugar was low and simple carbs were what my body was begging for. But for the last week my blood sugar feels quite stable. I can wait until 12:00 or 1:00 for lunch now that I’m having a snack. And that period between lunch and dinner is no longer excruciating (because I’m nourishing my body with what it needs earlier in the day). I’ve been on vacation with family and have been so much more flexible in when we eat our meals because I’m not feeling like I might pass out if I don’t eat rightthisverysecond.

I don’t know if my weight will change, and quite frankly I don’t care. I like the fact that I feel healthier, more flexible about my eating schedule, and less cranky. I’m sure my family will enjoy those benefits as well.

So, if you feel like maintaining an equilibrium with your blood sugar is an issue, try this method. It takes a bit of planning, but it is worth it. And please check back in with me and let me know if it works for you!

For healthy snacking ideas, click here.

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Healthy Breakfast Recipe: Pumpkin Waffles

The third healthy breakfast recipe I want to feature this week is one you can make ahead of time and keep in the freezer until you are ready. We regularly make extra batches of waffles and pancakes on the weekend to pull out on busy weekday mornings. These waffles are gluten-free and paleo friendly (even though we are neither in our household). To add a bit of extra protein to your breakfast, I would suggest a serving of chicken breakfast sausage. I really like Applegate. Their chicken apple link sausage only contain Chicken, Dried Apples, Water, Honey, Salt, Spices and Parsley. 3 links are 120 calories and will add 9 grams of protein to your meal.  They are pricey, but because I eat mostly vegetarian and my husband does his own thing for breakfast, we use them sparingly.

If you don’t have a waffle iron, you can use this as pancake batter instead.  Enjoy!

pumpkin-waffles

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Healthy Breakfast Recipe: Smoked Salmon Egg Bake

Following up on yesterday, I’m featuring a Smoked Salmon Egg Bake for today’s healthy breakfast. It has healthy fats (salmon, eggs), high quality protein (eggs, salmon), and some healthy carbs in the form of zucchini. These three components of breakfast will start you on the right path first thing in the morning, help stabilize your blood sugar, and hopefully reduce those sugar cravings later in the day.

Give this a try, eat it as easy leftovers all week!

 

smoked-salmon-egg-bake

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