Honey-Lime Fruit Salad

I picked up some fruit at a local Ruler Foods market and decided to make a yummy fruit salad for some friends' get-together. I found a recipe on Pinterest and have been wanting to make it for several weeks. It is so easy!  This is what I did:

                                          Large batch  8-10 cups/servings

 Juice of 2 Limes
 4 Tbs. of Honey
poured the mixture over the fruit and tossed!

For 4 servings/4 cups fruit
 1 Lime
 2 Tbs. Honey

I love fruit without these two ingredients, but it did liven up the fruit and kept the apples and bananas from turning brown!  This would be wonderful for any fruit combination.

If you have this for a dessert or snack, try to keep it to 1 cup/ small coffee cup size= approx 30 grams of carbohydrates.


This could be frozen in single servings then where you want some....let it sit out for 30 min and      enjoy at anytime of the year!

Here are several items that I found for a really good deal! 5 bags of frozen veggies, grapes, bananas, apples, strawberries, mandarin oranges, eggs, lemons, 100% fruit juice, roman lettuce, local honey, 2 bags of organic corn chips for my yummy Guacamole. All for about $25!!!

Is it Spring??

It finally hit 50 degrees where we live!  The kids were so excited to get fresh air after I got off work today!  I grabbed the kids, neighbor boy, niece and nephew and we headed out for an afternoon walk!  I had each kid choose what they wanted to do: walk, jog, ride a bike, scooter, or bounce a ball.  Giving kids the option of what they want to do, can help get them involve in an activity.

We are very lucky to have a neighborhood that has side walks and very little traffic for us to be safe.  If you don't have this luxury, there are usually nearby parks or trails.  Check out: http://www.traillink.com   It will show area trails for your area.  If walking is not your thing, then try to just get outside!  Do anything: pick up sticks, pick weeds, take a stroll around your house or apartment building, head to the store, throw ball with a kido, or doing light stretches while you sit on the porch or patio.  Be creative and do activities that keep your interest. Outside sunlight is so beneficial to us mentally and physically.  If you are home-bound, just sitting near a window and cracking it slightly for fresh air daily with light stretches can help!

If there are children in your life.....use them to help you stay active.  Children crave activity and I would love for you to crave it to!  Here is a link you can see what the recommendations are for your age:  http://www.cdc.gov/physicalactivity/everyone/guidelines/index.html

Since Spring-like weather is just about here...let's all work together to get active outdoors.  Find a buddy to join you in this journey.  My buddy will be my kidos and their friends.  I also look outside and know I have so much outdoor yard work to keep me busy for a while!  Any chance you get, turn off the TV, computer, grab a friend and head outdoors.  Hope you were able to enjoy a little sunshine today.
~D

Would love to know what your activity was today and how you enjoy the sunshine!

Flounder Fish-What Do I Make?

What do I make?  I ask myself this question many nights of the week.  How do I decide what I am going to make for my family?  Usually, I take a look in fridge or freezer for a lean meat or a protein source from the pantry.  I try to keep frozen fish (tilapia, cod, flounder, and going to find some salmon) lean ground chicken, lean ground turkey, turkey breast, chicken breasts.  Last week when I shopped at a local Aldi's Grocery, I found these 5 frozen Flounder Fish.  I wanted to try something different so, I searched the web by typing in "healthy flounder fillet recipes".  Several popped up, but I liked this one.  I don't typically have all the ingredients for a recipe-but I try to choose the one most appealing and somewhat healthy.  

http://allrecipes.com/Recipe/Flavorful-Flounder-For-the-Oven/Detail.aspx?prop24=etaf

Since I was missing a few ingredients I substituted for a few.
I switched the green onion for red onion
Regular mayo for mayo with olive oil  

sprinkled the fish with some sea salt

Squeezed the juice of half a lemon

Placed the mayo, onion, parmesan cheese and lemon juice on top of the fish

Baked for 10 min on 375 degrees, then 5 min on broil setting.

Mama portion-1 cup instant brown rice, 1/4 cup mandarin oranges, 1/2 Edemame, and 3 oz. fish
Approx. 45 grams carbohydrates.


While this was cooking I wanted to learn more about fish and the hype of "Is it really good for us"?  All the info about mercury and is it Wild Caught etc.  So with my research, I think it is best to look at the package and research that fish.  I realized that it actually showed where i was caught and it's exact location in the Pacific.  I also found a cool app on my phone-"Seafood Watch".  This can also be found on this website:
http://www.montereybayaquarium.org/cr/SeafoodWatch/web/sfw_factsheet.aspx
Each fish is placed on a "Best Choice", "Good Alternative" and "Avoid".  This Flounder was on the "Good Alternative" list.  I will take it!  

So....did the family like it?  3 of the 5 liked it!  My boys didn't care for the parmesan taste.  My daughter said "wow mom, you are creative and she ate every last bit of it!   I guess you can't please everyone, but I feel like I made am impact on my daughter and it made me feel good about trying something new.

Eating Fish 2-4 times a week is what I suggest to many clients and we try to have ourselves.  Happy Fish Eating!

Slightly Obsessed and Overwhelmed

Since I started this blog, I have become slightly obsessed.  Knowing that I am sharing with the world, things that I do for myself and my family, has really made me more aware of my own lifestyle.  I am striving to put the best and healthiest foods in my families mouths, on a budget.   I have noticed that my husband tried some vegetables that he used to say "I don't like that", and then he really enjoyed them, this time!  We are eating less processed foods and have more fruits and vegetables than we ever have in the past!  I say that I may be slightly obsessed, but this may actually be a good obsession?  I pray that I have a balance in my life with work, religion, family, fun, friends and food.  This is a challenge for all of us, and I only hope I can continue this balance!  I have been slightly obsessed with learning recently, too.  Searching the web, books, Facebook and from others.  I am more intrigued with learning more about, GMO's, processed foods, FDA, mercury in fish, etc.  I encourage you to take a look at some of the FB pages that I have liked and also follow them!

It is a bit overwhelming!  The more I have learned, the more overwhelmed I have become.  I came to the conclusion that I can only do MY BEST.  Doing my "Best" is what my parents, would tell me almost every day of my life in regards school, sports, and work.  All we can do, is OUR BEST!  I would love to eat ALL-organic, no GMO's, all-natural, have my own cow's, chicken's, full garden---But this is not possible for my family right now, and may never be.  BUT, I can do my best and TRY.  That is all I am hoping each and everyone of you will do, too.  

Since I started my blog and FB site, I have received messages, emails, and verbal comments that people love what I am doing, and it has been really helpful to them!!! This was my whole entire goal for this project!  I am also thankful that I haven't had any negative comments yet.  I say yet, cause I know they may be coming :-/  Even if I can help 1 person or family to make healthy food and activity changes---I have succeeded!  Please forward this to your friends and family and encourage them to follow, not only to help themselves, but their family. You can also click on the FB, twitter, google, email at the bottom of this blog to share, as well.   Please sign up at the top of the blog for email alerts.  I have also added a search engine at the top of my page, so you can hopefully type in a word and it will pull up anything that I have blogged about with that topic for you.  PLEASE keep commenting on your own experiences and feel free to email me the ways you are staying healthy.  I would love to start blogging other people ideas, if you would be willing to share??

If you have over an hour to watch?  Please watch this Free, eye opening video. It may help you stay motivated or get you started with a healthier lifestyle!
Your friend,
~D

http://www.hungryforchange.tv/free-screening

Work Lunch #1

When deciding quickly what I was going to have for lunch at work this morning, I chose to take the same food as my daughter did for lunch. All natural peanut butter and jelly sandwich on 100%whole wheat bread. I shared a can of pears with her (the kind in it's own juice) and a sprinkle of cinnamon on top. A small bag of walnuts and a banana for a midday snack (30 grams of carbohydrates)
Lunch equaled 45 grams of carbohydrate and the fat came from the peanut butter (1Tbsp=8 grams total fat).

Lunches don't have to be fancy but it is very important to have a meal/food in your belly every 4-5 hrs. Having 15-30 gram carb snacks with protein in between meals can also keep the metabolism moving. Yes.....breakfast is the most important meal of the day, but don't leave out lunch. Many of my clients, that skip lunch, tend to over-eat during the evening because the brain is trying to catch up on their missing calories from the day. Feed your body with the fuel you need each day. Most people will lose weight just by eating more regularly. What did you have for lunch today? Please share!!!

Breakfast....you can do it!

It wasn't easy but I got 3 kids ready for school, fed them breakfast-cereal and cheese stick, and packed their lunch. Also got myself ready, made my lunch and whipped up this breakfast for myself before 7am. I do not want a medal, as many of us do this everyday! I just want all you moms, grandma's, dad's and anyone who wakes up and makes breakfast and lunch for the day-YOU ARE AWESOME! It can be done and we all can do it!

While the pan was heating up, I packed the kids breakfast and brewed my coffee! Used my olive oil mister and sprayed the skillet- got mine from Pampered chef)-more to come about his awesome kitchen tool! Broke the egg an the yolk (don't like the runny stuff). Cooked both sides and placed a little fresh mozzarella cheese on top! Laid it on top of 1 slice whole wheat bread and added a banana. There ya have it! 45 grams of carbohydrates, healthy protein and fat to get my day and metabolism started! Hope you have a great day! And make sure you eat some breakfast!!!!!!

Holy Moly Guacamole!

One of my favorite things to make is guacamole! Avocado's are a Super Food! They have a high quantity and quality of good fats!

If you have not ever purchased an avocado...... here are a couple tips:
1. Make sure it is not bright green-if it is, place in paper bag for a day or 2 till it turns a brown color on the outside.
2. You want to be a soft when you squeeze.
3. If the brown stem falls off when you push it over, it is ripe and ready!

Below is the nutritional value of 1 avocado.  I would suggest that a serving size be 1/2 and avocado.

http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1843/2

When I buy avocados the next thing I grab for is fresh lime (or you can use lime juice).  They just go together so well in guacamole

The color of this avocado was just right, but sometimes I like them to be even darker!

I enjoy red onion in my guacamole, but you can leave it out.
I have a Tupperware chopper that works amazing.  If you need a Tupperware rep, let me know--I can hook you up with a friend.

Add: 1/4 cup onion, 1 avocado (I just squeezed it out of the shell and threw the pit away), 1/2 lime juiced, and 1/2 cup salsa.

Mix it all up and you have GUACAMOLE!!! (it has a little brown appearance because of the salsa-but tastes delicious!

If you do not have a chopper, than a fork does just as well!  I tend to make my Guacamole different every time.  Sometimes I will leave out the salsa and add chopped tomatoes and onion and garlic powder, pepper.  Your guacamole will have a greener appearance by doing it this way-but it is more work.  (You could even sprinkle in taco seasoning or for lower sodium-try, cumin)!

Instead of using chips with this guacamole, I made Fish Taco's!  See next post.  I saved the other 1/2 of the lime for the Tilapia fish.
Enjoy--and if you haven't tried Guacamole--YOU REALLY NEED TO!!!!

Party Hard and Eat Decent

     These past few days have been a whirlwind for our family.  My son recovering from arm surgery (and is stuck like glue to me), other son out of town for a soccer tourney, and my daughter having 3 birthday parties.  Needless to say, not a lot of cooking has been going on.  Even though life can get crazy, we need to still be mindful of the foods we are consuming.

      When planning these 3 parties for my daughter, I wanted to have a variety of food for the kids.  The first party was at a restaurant and Mama chose the cob salad that I shared with hubby with vinaigrette dressing-was so yummy!

The next party was in our home----Here is the spread:

 We had a lot of healthy options and still enjoyed a couple sweet treats (I only had enough for 1 per person, so it wasn't tempting to get double the portion size).  By placing an overabundance of healthy options like fruits and veggies, those were what most of the children gravitated towards!!!  Sometimes it is all in the presentation....

 As you can see.....we had a One Direction Birthday party! The girls danced and danced!  Dancing is a wonderful exercise. Dancing is not just for the young, though.  If you like to dance, put on some music while you are preparing your meals, close the curtains and GET DOWN!!!!!  Dancing can burn many calories and raises the heart rate to help strengthen the heart!  Below is a website that can calculate how many calories you burn by to plugging in your weight, duration and type of dance.

 http://www.self.com/calculatorsprograms/calculators/caloriesburned/dancing

While I was snapping the picture below, you can notice that my 5 year old was sneaking in before the party and helping himself to that sweet orange pepper! He loves them!

           We are surrounded by food at birthday parties, weddings, get-togethers, holidays, funerals, etc.  There is no way of getting around it.  We must adapt and know that there are days when eating a little more or maybe not the best food options may occur.  It's OK, and it makes us human.  Try not to feel guilty for eating the dessert or having the pizza, rather, eat the food and try to keep it to the portion size.  Maybe we take a few bites of the dessert, take off the icing, or ask for a smaller piece?
              If we allow ourselves to eat the foods that we sometimes crave, we will most likely not want it as much on the other days.  Try not to put a BIG X on all non-healthy food.  Many times when we withhold foods or go to parties and watch everyone else eat.   If there is something at the party that you have not had in a while, go ahead and have a little!  This works for most people, however it may not work for some? Try not to hang around the food area.  This can be tempting for those who may over-indulge.  Try to take a plate and sit away from the food.

    Are you ever invited to a Potluck (where you bring a side-dish)?  If so, try to take a healthy one like fruit kabobs, fruit salad, or a veggie tray.   Please share with me some of your healthy side-dishes.

Soda--Staple or Occasional

While growing up, every Sunday after church, my mom would turn in (recycle) her 6 glass bottles of Pepsi to the super market to only get 6 more to last her during the entire week.  It was rare that my sister and I even got a sip of her soda.

 Today is SO different, with a soda machines around every corner, in schools, and work places staring us in the face.  Not only in machines, but they line the supermarket shelves, and are in front of every cash register.  Warm, cold, 12oz, 2 Liters, 6 pack bottles---- just waiting for you buy them with your hard earned $.  Not gonna lie, I really enjoy the fizz, caffeine and taste of a soda.  But, how much is too much?  And is there anything really GOOD about these sodas?

 I am not going to say STOP them, but I am going to suggest that we take a deep look into the situation.  After reading this interesting article today, it inspired me.
http://www.snopes.com/food/warnings/bvo.asp....Please take the time to check this out!!!!

Many of us have chosen soda as a staple of our daily fluid intake and some even use it to fuel their bodies with these empty calories instead of food.  1 can (12oz.) of regular soda equals about 45 grams of carbohydrates, which equals the same amount as a meal for a women. Here is a pic of a 20oz. and a liter.  Almost a 1/3 of the bottle or can is sugar.



I will not go into the BIG controversy of Diet vs. Reg. right now, but I will challenge everyone to look at the ingredients and sweeteners that are added to them and you can make your decision.  Many times with my Diabetic and weight loss clients, I suggest that they stop regular sodas and switch to a diet to immediately decrease their blood glucose.  Then, when they find a diet that they like, I try to wean them down to 1-2 day.  After a while of this, encourage them to go more natural with waters and teas. For some, a gradual change is easier and more attainable, but for others quitting all at once works!

Before you quit soda, please note that caffeine withdrawal can be brutal, so weaning off caffeine or switching to a tea/coffee may be a little easier than cold turkey. Here is a link to help:
http://www.ehow.com/how_5642397_avoid-caffeine-withdrawal-headache.html

As I am writing this blog, I have a few amazing friends who are challenging themselves to kick the soda habit!  I know they can do it!  It will not be easy, but it will be so much healthier for them!

Good luck in your soda adventure and hope that you can make soda an occasional intake and not a staple in your diet.

Pasta Meals Need A Lot of Veggies

I purchased these brussel sprouts ($2.68) and radishes ($1) a weeks ago and really needed to use them.  I decided to roast them together.

rinse them

cut them-this takes the longest time (5-10 min)

toss them with 2 tbs. olive oil and dash of sea salt, place  on cookie sheet and roast for 15 min at 400 degrees.

 While they are roasting,  place about 1/2 cup balsamic vinegar in a sauce pan and boil for about 5 min.  Then, pour it over the brussel sprouts and radish medley.  Place back in oven 5 min. (if you want it to cook in a little bit) and below is the finished product.

Roasted medley...The radishes tasted amazingly sweet and the brussel sprouts have a wonderful flavor.  The kids enjoyed them (well 2 of my kids) Can't please everyone, but they tried them at least!  I added this medley to our meal below:

While the above veggies were roasting, I boiled up the pasta and warmed some jar sauce (made in St. Louis).  I didn't have any ground turkey or chicken in freezer but I found a bag of frozen green beans.  

This sauce was higher in Sodium than I like, but
 I had to make due since it was the only thing in the pantry.

Cover and heat for 10 min.

I warmed the other half of the bag in the microwave and added some garlic powder,
and Parkey spray-tastes just like butter but no bad fat!!

Mama portion-1 cup pasta and sauce, 1/2 cup green beans, 1 cup roasted medley.
 Approx. 60 grams carbohydrates and the only fat is from the olive oil

This was the kido portion and topped it with some Parmesan cheese.  The kids like this on steamed vegetables most of the time instead of butter or margarine.
3/4 cup pasta and smaller amount of veggies.
45 grams carbohydrates


Why so many veggies???   Pasta is Carby (carbohydrates with not much nutrition and then they turn into sugar).  When we eat too many of these at one time, it is hard for our bodies to use them (especially if we have Diabetes).  If we eat too many carbohydrates at one time, we can also store them as fat.   So, it is a good idea to always pair a high carbohydrate meal (Pasta, Bread, Rice, etc.) with half of your plate.... low-fat veggies.   Some of you may not want to go through the hassle of making 2-3 different veggies with these meals...DON'T THEN....Eat a large portion of ONE vegetable (about-1 and 1/2 cups or more).    Be careful that you do not add a Starchy/Carby vegetable like (corn, peas, potatoes, sweet
potatoes)--Save these for a meal that does not have many carbohydrates.
 Happy Eating and you may want to have some protein for your snack a couple hours later--handful nuts, peanut butter and crackers, cottage cheese and fruit, 1 cup low-fat milk and 2-3 cookies,  yogurt.

Light lunch #1- Pasta salad

Grabbed a few items from the fridge and pantry today.  
Noodles were left over from last nights meal (see future post), lettuce was from the other night when I made fish tacos (see future post) rinsed and placed in ziplock bag with a paper towel to keep fresh.

Items purchased last week-Light Ranch, garden noodles, Romaine Lettuce, red pepper, can of tuna, avocado.

Easy way to cut avocado-then scoop with a spoon

Left to right portion sizes-10 year old, Mama, 5 year old.

This was pretty easy!  Placed the cut up lettuce in first, then, 1/2 cup pasta, 1 oz. tuna, and sprinkled in the red peppers and avocado.  Used about 2 Tbs. light Ranch (I think a vinegar and oil dressing would be yummy with this salad, too)  Estimated the cost around $5.  Nutrition:  30 grams carbohydrates, 10 grams fat (from avocado and dressing) very low sodium.  The best part was enjoying it with my kids on the patio

McDonald's....It is a Reality

       It is safe to say that many of us have spent a pretty penny on fast food.  We have fed our children multiple happy meals on the go.  IT IS A REALITY.  In our American culture of fast foods on every corner staring us in the face, daily busy lives, and many parents are both working out of the home, it is just so easy to stop and get fast food.  It is an EASY way to feed ourselves and our children.  Many of us have the mentality of when we want something, we want it NOW.  With 3 children in multiple sports and working part-time, I have found my-self running, oh so often, to the "Golden Arches" for a quick meal/snack. 
       The past few days have been a whirlwind for my family as we were rushed to Riley Hospital for an extensive surgery for our child.  Many of you know that there is one restaurant inside the building.  MCDONALD'S.  I was happy to see a couple things when ordering Food.  See Below:
McDonald’s Favorites Under 400 Calorie Menu: Love it or Lose it?
This chart was on the counter next to every register:

Here is another way to view this chart on the McDonald's website:  This site actually shows, the calorie, fat, sodium and protein in each serving.
http://www.mcdonalds.com/us/en/food/meal_bundles/favoritesunder400.html

This is also a great article about healthier McDonald choices:
http://www.sparkpeople.com/resource/sparkdining-eatery.asp?id=3

        Now.....being a Diabetes Educator, I always encourage my clients to stay away from fast food, sit down restaurants, and buffets.  Why?  Because of all the high calorie, large amounts of preservatives/sodium, and unhealthy fats.  I challenge them to decrease the amounts of times they go in a week and to become informed about what is going into their bodies by looking at the nutritional value.  Here are a couple resources to become more aware:

1. Almost every restaurant has a website:  check your favorite foods under their "nutrition" tab.
2.  Downloading an app on your phone if you have a capability:  Calorie King (my favorite), Go Meals, My Fitness Pal.  There are also websites for these apps.
3. Ask for a nutrition fact sheet from the restaurant employee  They should have one available or hanging up on their wall.

       If we lived in a "perfect world" we would make all our meals at home, pack healthy lunches/snacks to work, Dr. appts, and outings, and never eat fast-food.  But, this is very difficult with the world we live in today.  So, becoming informed and choosing the healthiest option most of the time can always help!  Every little healthy change you make, will make a difference in you and your child's health.  

      My child will be discharged from the Hospital soon. It is time to drive for 3 hours, and I am hungry....I wonder what healthy fast food choice I will make.  What choice will you make the next time you are at a drive-through window, or have a menu in your hand???? I sure hope it is an informed choice :~) Share with me how you choose your fast food meal items or how you avoid them.

Easy Chicken and Veggie Meal and Indoor Exercise

1 bag of Mexican style veggies-broccolli, cauliflower, corn and red peppers
Frozen Chicken Breast Fillets, 5 medium potatoes cut with skin on, 2 tbs olive oil, onion and herb Mrs. Dash, pepper.

Still trying to use the potatoes that I purchased 2 weeks ago, so I just threw this together in a matter of 5 min.  Easy and so cheap.

All placed in covered dish at 400 degrees for 1 hr.

finished product

Mama portion--
3 oz. chicken, 1 cup veggies, 1 kiwi fruit = Approx. 60 grams of carbohydrates, 10 grams of fat (from the olive oil)

       It took a little longer to bake this meal, so the kids and I went downstairs and kicked the soccer ball around a bit.  If you are home-bound from this crazy weather and alone, think about purchasing a cheap, lightweight ball.  Find and empty wall to throw it and catch it or just toss it into the air.  You could even kick it at a wall gently or to a friend in the hallway of your home or apartment.  Be creative and find activities that you enjoy and may be a little out of your comfort zone!  Movement is your friend!

 I had a lot of left over veggies that I may add for my lunch for work tomorrow with a fruit and maybe a sandwich.  Enjoy your evening meals with your family or friends and try to be mindful of what you are placing in your amazing body.

$50 dollars--Make Me Holla

I am excited to find such wonderful products at a fraction of the price-At the local Ruler's in Southern Indiana.  I am hoping that these items along with my Friday Finds (see previous blog) and a few already stocked items from my pantry and freezer will feed my family of 5 for over a week or more!

As you can see:  I splurged on 2 large bags of low-fat mozzarella and mexican cheese $4.99 each (my kids favorite),  I also purchased 40 oz. bag of Tilapia $8.99 (I made Fish taco's last night and can't wait to tell you how easy it was) and the kids and hubby devoured them!

Some items that will last a while:
1.   The large canister of whole oats $2.19 (So much cheaper and healthier than the individual packets)  More to come on healthy ways to eat oatmeal.
2.  Parmesan cheese-love using this with pepper on cooked/steamed frozen or fresh veggies instead of margarine or salt.  Also wonderful on grilled squash and zucchini. --Can't wait to get fresh produce this summer!!
3. Avocados- I used 2 last night to make guacamole, for the fish tacos, and plan to use the other on a large salad this weekend for lunch. They are high in fat, but the good fat.

I would love to hear about all the amazing food that you have found that go a long way to feed yourself and families---please share!!

Sunday Snack with Turnips

 I purchased these two turnips for $1.00 a couple days ago.  I have tried turnips raw before and I love the taste.  They remind me of a subtle radish and a bitter potato.   Hubby tried it for the first time today and he really liked it raw!  I think this may be a new snack to pack in his lunch! 

 Since many love french fries, I thought I would try to make fries out of these.  

 peeled them

 cut them

Tossed them with 1 tbs. Olive Oil, 1 tsp. of sea salt, pepper and sprayed the foil with Pam spray

The Olive Oil adds 14 grams of Total Fat but, the "GOOD" fat-- see link below for a good explanation:

http://www.mayoclinic.com/health/food-and-nutrition/AN01037

These are 3 items that I spurge on, but they last forever (More about these items on a later date)

Cooked them at 400 degrees for 30 min. and turned them after 15 min.  

They looked and tasted similar to french fries!  The kids ate a few, but they did not excite them.  However the hubby and I devoured them.  Not sure I will bake them again, since we like them better raw.  It is fun to try new foods, and I challenge all my clients to try a new fruit or vegetable each week.  Remember it can take up to 10 tries of something to acquire the taste for it.  1 cup of Turnip (without the olive oil) is about 30 calories, and 6 grams of carbs.  Great Cheap Sunday Snack!!

Lenten Meal-Potatoes-Good or Bad?

Potatoes get a really bad rap?... Most of my clients tell me that as soon as they knew they had Diabetes they were told NOT to eat white potatoes.  But if you check out the link below we may be missing some really awesome nutrients?

http://www.potatogoodness.com/nutrition/nutritional-facts/

 I have cooked several meals with white potatoes this week, since I found an awesome deal on a 10 lb. bag of them.  But, I know through my teachings that one medium potato has a large amount of complex carbohydrates (body's energy source).  The problem many of us have is eating a large ONE or TWO  in a not-so-healthy-way. (Mashed with butter, cream, sour cream).    

The potatoes that I purchased were all small to medium.  So, since today was Friday and my family chose not to eat meat, we decided to have baked potatoes with tuna and mozzarella cheese.

Mama portion:  2 medium potatoes, with Tuna, light sour cream, low fat mozzarella cheese-- About...60 grams carbohydrates, 6 grams fat,  200 mg sodium

I wrapped them in foil individually and placed them on a cookie sheet for 40 min. at 400 degrees.  While they were baking, I sauteed 1/2 an white onion in skillet with 1 tbs. of olive oil (EVOO..as Rachael Ray would say) for 2 min. and then added 2 cans of drained tuna to warm it.   When the potatoes came out, I topped them with the tuna mixture and topped with cheese.  Nuked it in the microwave to melt the yummy cheese.    I didn't even need the margarine!! The kids devoured them and so did the Hubby. 

Happy Friday to all you Catholic peeps!

Friday Fresh Finds

     Can you guess how much I spent on all this today?

  Many of us are on a budget and it may be difficult to find reasonable fresh produce.  For a couple weeks, my own clients have told me about a market on the Westside of town.  So, I went to check it out!  Priceless Foods are a cost-plus format, offering products to customers at ten percent above the store’s cost.  As you can see below....I got a pretty good deal on most of these items.  I only focused this visit on the produce.  But, I quickly previewed the rest of the store and not sure it is much differently priced than a Walmart.  I was pleased with how the fresh fruits and veggies looked but some seemed a little over my budget.  I am hoping all this will help feed my family for a little while.  

So......the final total is:

After I take off the apple sauce (since I think I paid a little more than I would have liked) it came out to be about $27.50.......  Not too shabby.  I plan on going to a local Ruler Market to get some Almond Milk, 1%milk, whole grain cereal, and vanilla Greek yogurt in the next couple days.  More to come on my Ruler Shopping experience.  You may ask...How often do you go to the grocery?  I try to go once a week....or every few days if I get a chance to get a couple of necessary items.  You may have noticed that I try to shop at a couple stores, too.  I have recently tried to find the cheapest, but high quality food at each store (Rulers, Schnucks, Sam's and now Priceless) and may hit each store  about 1 time a month.

Happy produce shopping everyone.  Please share with me and others your own awesome finds!!