After working a twelve hour day and cooking a quick dinner, it’s kind of tough to plan and prepare healthy snacks for the next day.  So my go to snacks lately have been all about healthy options and convenience such as fresh fruit, nuts, and single serving hummus products.  Usually, I would rather portion out raw veggies and hummus to bring as a snack to save money.  But the other day I spotted Dippin Stix’ for 99 cents!  I bought the carrot & hummus combo to try out.

One container has 60 Calories, 2 grams of fat, 0 grams of saturated fat, 2 grams of fiber, & 3 grams of protein.  A great mix of healthy fat, fiber, and protein.  Typically, I usually consume closer to around 150-200 calories for a snack so I paired the single serving hummus combo with some grapes.

Have you tried any single serving hummus snacks?

What’s your go to healthy and convenient snack?

Hope everyone is having a great week!

Kasey

Today is National Almond Day!  If you’ve been a reader of Fit For Wellness for a while, you probably already know how much I heart almonds and almond butter!  Almonds + Fresh Fruit = My Favorite Snack! 

Why do almonds deserve a day of celebration?  Almonds are a great source of protein, healthy fat, vitamins, minerals, and antioxidants.  Specifically, almonds are very high in vitamin E which may protect against cardiovascular disease.  Almonds are also high in calcium, magnesium, and potassium.  An interesting tidbit I read today… Almonds contain a natural form of the same drugs used to treat Alzheimer’s disease. 

One serving of almonds equals 1 ounce or 23 almonds which is approximately a small handful.  A serving contains 160 calories, 14 grams fat (only 1 gram of saturated fat), 6 grams protein, and 3 grams fiber.

I pretty much eat almonds (or another type of nut) everyday for my mid-morning snack.  I also frequently enjoy almond butter & jelly sandwiches on whole wheat bread.

Do you eat almonds (or any other nut) regularly?

What’s your favorite way to eat almonds? With fruit? Almond butter? Added to side dishes, cereals, or salads?

Hope you are having a great week!

Kasey

As a dietitian, I hear a lot of excuses on why people don’t eat healthy.  The most popular are “I’m too busy to eat healthy” or “I don’t have time to cook”.  I truly believe that everyone has enough time to eat healthy and/or cook with proper planning and time saving strategies.

The first thing I do once I get home from the grocery is wash and cut all the fresh fruit and portion them out into portable containers for Cory and I to take to work as healthy snacks throughout the week.

Another snack favorite in our house lately is honey Greek yogurt.  I always have plenty containers on hand for a grab and go snack.

Because I’m not getting home until after 9pm two nights out of the week, I cook twice as much as I normally do when I have a free night to cook.  For example, Tuesday I knew I would be getting home too late to cook on Wednesday.  I planned ahead and prepared two dinners, Spinach & Shrimp Pasta (recipe coming soon!) and Shrimp Tacos, on Tuesday night that gave us plenty of home-cooked food as leftovers which is always better than the fast food option!

If you live with someone, how do you divide the household responsibilities?

Do you have any time saving tips or strategies related to eating healthy?

I hope everyone is having a great week. Thanks for reading

Kasey

I decided to put our broiler into use the other day and treat Cory to hamburgers.  I’m very cautious about how often I cook red meat each week because high consumption of red meat increases the risk of heart disease.  Because Cory is a beef lover, I usually cook extra lean beef once a week.

Mini Broiled Burgers

1 pound 95% lean ground beef

1 egg, well beaten

3-4 cloves garlic, minced

1 Tbsp Worcestershire sauce

1/8 tsp cayenne pepper

1/4 cup whole wheat breadcrumbs

1/2 cup onion, finely chopped

1. Heat broiler with rack in top position.  Mix all ingredients very well (works best when you use your hands to mix).  Divide beef into 8 balls and press lightly to form patties.

2. Broil patties for about 8-10 minutes (less if you would like medium-rare burgers).

Nutrition Info:  1 burger (~2 ounces)-  Calories: 119, Fat: 4.6g, Saturate Fat: 1.7g, Sodium: 77 mg, Fiber: 0.5g, Protein: 16g

I topped our mini burgers with low-fat cheddar cheese and served on whole wheat dinner rolls with a spinach, red bell pepper, and artichoke salad as a side.  It was delicious!

The husband was happy

Do you find yourself broiling more during the winter months?

Have you ever saved yourself some calories and fat by cooking your own burger vs a takeout burger?

Kasey

Banana Bread  inspired by Hungry Girl 

Ingredients:
1 1/4 cups whole-wheat pastry flour

1/4 cup all-purpose flour

1/2 cup white sugar

1/2 cup brown sugar

1 1/2 cups mashed ripe bananas (about 3 bananas)

2 eggs

1/2 cup no-sugar-added applesauce

1 tsp. baking soda

1/2 tsp. vanilla extract

1/2 tsp. almond extract

1/2 Tbsp. cinnamon

1/4 tsp. salt

1 dash allspice

Optional Topping: chopped walnuts

Directions:
Preheat oven to 350 degrees. In a large bowl, combine both types of flour, white sugar, brown sugar, baking soda, cinnamon, salt, and allspice (all dry ingredients).  In a separate bowl, mix together the mashed bananas, eggs, applesauce, vanilla extract, and almond extract (all wet ingredients). Add this mixture to the bowl with the dry ingredients, and stir until just blended. Spoon batter into a large loaf pan (about 9″ X 5″) sprayed with nonstick spray. Sprinkle chopped walnuts on top (Optional).  Bake for about 50-55 minutes, or until a knife inserted in the middle comes out clean. Makes about 10 servings.

Nutritional Information-

1/10th of the loaf (without walnuts)-  Calories: 208, Fat: 1.5g, Fiber: 4g, Protein: 4g

1/10th of the loaf (with walnuts)-  Calories: 227, Fat: 3.5g, Fiber: 4.2g, Protein: 4.5g

The banana bread was delicious and flavorful!  Not to mention, it’s so much healthier than the average store bought banana bread.  Using applesauce in place of butter helps to save a ton of calories from fat!

Are you a fan of banana bread?

What are your plans this weekend?

Cory and I have a busy weekend full of football game parties!

Have great weekend.

Kasey

As many of you may know, I’m a huge tea lover.  I drink a cup (or two) of green tea every morning and have been longing for a teakettle for months.

Cory takes gift giving pretty seriously with an ultimate goal of completely surprising me.  He succeeded on Christmas morning when I opened my Zen-themed presents!  First present was a yellow teakettle to match our kitchen-

This adorable kettle is a LIVESTRONG by Chantal teakettle which donates a portion of sales to the Lance Armstrong Foundation to aid people battling cancer.

Next present was this charming Cast Iron Tea Pot with matching tea cups and leaf shaped coasters-

Cory choose the Koi Fish Tea Pot which symbolizes wealth, fidelity, and prosperity.  Plus, it’s my favorite color- blue!  A strainer fits inside the pot to prepare loose tea.

My final gift was a Japan Green Tea Collection from Teavana  (aka: A Heaven of Tea)-

Each variety of tea is contained in an airtight tin designed to keep the loose tea fresh for up to a year.  I’ve always heard that loose teas are much higher quality than normal tea bags. After trying two out of the four flavors, I agree!  The quality, freshness, and flavor are outstanding. 

Not only do I love the taste of green tea but I also love the health benefits.  Green tea is rich in antioxidants which may prevent forms of cancer by helping boost the immune system.  Additionally, green tea has been shown to aid in blood sugar regulation and aid in digestion.

Are you a tea drinker?  Have you ever tried loose tea?

Were you surprised with any Christmas presents this year?

Kasey

The other day, some fresh cranberries (on Sale!!!) caught my eye.  I knew immediately that a cranberry filled baked good was going to be in my near future! 

Cranberries contain tons of health-promoting compounds including some that help prevent bacteria (such as E. coli or staph) from attaching to cells within our bodies.  That’s why it’s recommended to drink cranberry juice to help prevent urinary tract infections.  Berries are also chock-full of polyphenols and anthocyanins which have strong antioxidant and anti-inflammatory properties. Anthocyanins are also responsible for giving cranberries that luscious red hue.  Raw cranberries are quite bitter and tart which is why I decided to make Cranberry Pie.  I found an awesome recipe but the dietitian in me made some healthy modifications

Cranberry Pie adapted from AllRecipes

1 cup Whole Wheat Pastry Flour

3/4 cup Sugar

1/4 teaspoon Salt

2 cups Fresh Cranberries

1/2 cup Chopped Walnuts

6 tablespoons Butter, melted 

2 tablespoons Smart Balance Light, melted

4 Egg Whites (1/2 cup Egg Beaters)

1 teaspoon Almond Extract

1/2 teaspoon Ground Cinnamon

1. Preheat oven to 350 degrees and spray 9 inch pie pan with cooking spray

2. Combine the flour, sugar, and salt. Stir in egg whites, almond extract, and melted butter & Smart Balance Light. 

3. Add the cranberries and walnuts, and toss to coat. Spread the batter into the prepared pan.

4. Bake at 350 degrees for 40-45 minutes.

Nutritional Info:  1 slice (1/8 of pie) contains 281 calories, 14.5 grams fat, 6 grams saturated fat, 3.6 grams fiber, 4.2 grams protein.

This crustless pie turned out great!  The consistency is actually a bit more cake-like.  The crunch of the walnuts, the tartness of the cranberries, and the sweetness of the sugar and almond extract make for a delightful combination.  After bringing some to work and sharing with my coworkers, the pie received rave reviews. 

Have you ever baked with cranberries?

Are you baking something for Thanksgiving?

Hope everyone has a wonderful weekend!  I have some more baking fun planned

Kasey

Think you are helpless against germs? Think again.  There are some healthy habits to increase your immunity…

Get Enough Sleep- Even minor sleep deprivation (less than 7 hours) suppresses immune function.  Personally, I take my sleep very seriously! Anything less than 8 hours make me pretty grouchy.

Exercise Regularly- Research suggests that people who are physically fit have a decreased rate of upper respiratory tract infections. This relationship is likely due to the positive effect that moderate exercise has on the body’s immune response.  Moderate physical activity increases breathing or your heart rate but you should still be able to carry on a conversation.  Examples include brisk walking, jogging, bicycling, dancing, gardening, and housework such as vacuuming.

[Source]

Nutrition to Boost Immunity-  Vitamins, minerals, antioxidants, omega-3 fatty acids, probiotics, and adequate calories & protein all contribute to a well functioning immune system.  Aim to include a variety of fruits, vegetables, whole grains, nuts, seeds, seafood, lean meats and dairy to boost your immunity!

Hydrate, Hydrate, Hydrate-  Colder temperatures and low humidity (dryness) actually helps viruses to spread.  Staying properly hydrated keeps nasal passages moist which helps defend your body against bacteria and viruses.  How much water should you drink?  The Institute of Medicine reported that on average men consume 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day. This is based on national food surveys that assessed peoples average fluid intakes.  Keep in mind that normal hydration needs may be different for each person and may be maintained over a wide range of fluid intake.

Get Vaccinated-  Beginning this flu season, the CDC is recommending that everyone 6 months and older get the influenza vaccine.  Prior, only people at the highest risk of flu complications (elderly, immunosuppressed, etc) were encouraged to receive it.  This year’s vaccine includes protection against H1N1 (aka swine flu).  At the hospital where I work, the flu shot is required by all health care workers that have patient contact.  If the employee declines to receive the vaccine (due to personal preference or an egg allergy), he or she must wear a protective face mask during times of patient contact. Have you gotten the flu shot?

And of course, don’t forget one of the most important guidelines of all- Hand-Washing to prevent the spread of germs.  I’m always extra cautious around high traffic areas such as doorknobs and bathroom faucets.

Have you or are you planning on getting the flu shot this year?

Are you clocking in enough hours of sleep?

Thank you for all the praises for our team’s fundraising efforts but I cannot take credit!  My cousin Kristy’s dedication to organizing fundraisers and raising awareness for the Juvenile Diabetes Research Foundation is responsible for raising over $21,000 for diabetes research.  If you live in the New Orleans area, consider joining us tomorrow (Saturday) at Audubon Park for the JDRF Walk!  You can click here to make a donation.  

Hope everyone enjoys the weekend!!!

Kasey

See, piece of cake!  The next morning involves the most labor intensive step… chopping vegetables and measuring spices.

Ingredients

1 green bell pepper, chopped

2 green onions, chopped

1 shallot, chopped

1/2 onion, chopped

3 garlic cloves, minced

1 tsp. pepper

1 tsp. cayenne pepper

1/2 tsp. thyme

2 bay leaves

7 ounces (half the standard package) chopped low-fat turkey sausage

1 pound of dry white beans, soaked overnight then drained & rinsed

4 cups water

Mix all the ingredients in a Crock Pot, set on low, and cook for 8 hours.

Before…

After…

At about hour 7 of cooking, I stirred the beans and mashed a few beans to thicken the sauce.  Add salt to taste and serve over rice.  My New Orleans Style White Beans were delicious!

Beans are not only delicious but also nutritious- High in potassium, antioxidants, fiber, folate, and protein.  I always recommend beans to my patients with high cholesterol levels and patients with diabetes due to the soluble fiber content that helps lower blood cholesterol and blood glucose levels.

Not to mention, beans are economical.  Less than $2 for a pound of dry beans.

What’s your favorite way to eat beans? Over rice? Salad Topper? In Soup?

This Saturday, I’m walking in the Juvenile Diabetes Research Foundation’s Walk in New Orleans’ beautiful Audubon Park.  My cousin’s son, Rory, was diagnosed with Type 1 Diabetes at age 2.  Now Rory is 5 years old and the Team Captain of Rory’s Mission.  So far, our group has raised $21,191 dollars for diabetes research!!!  If you are local, consider signing up to participate!!!  The weather forecast is looking good (knock on wood) with a high of 77  degrees and a minimal chance of rain.  Otherwise, please consider supporting our fundraising efforts for diabetes research! Check out my webpage to donate.

Hope everyone is having a great week!

Kasey

What’s so special about quinoa?  Quinoa is a complete protein (providing more protein than other grains) and is a good source of fiber (5 grams per 1 cup cooked!), folate, magnesium, iron, phosphorous and many phytochemicals.

I decided to serve a stir-fry over the quinoa in place of rice.

First, I stirred in one cup of dry, uncooked quinoa into two cups of boiling water.  I reduced to a simmer and covered the pot for about 20 minutes.

While the quinoa was cooking, I heated about 1.5 tablespoons of oil into my fabulous new Wok that my cousins gave us as a wedding gift (Thanks Lacie & Blair!).  I sautéed about 3 cloves of minced garlic and 1/2 cup chopped onions for a couple minutes.  Next, I added sliced chicken breast seasoned with cayenne pepper, salt & pepper and cooked for about 6 minutes.  I pretty much find any excuse to add cayenne pepper to a dish… maybe it’s a Southern thing!  Finally, I added sugar snap peas and sautéed until crisp.

The dish turned out delicious and was pretty fast to cook!  The quinoa had a mild, nutty flavor and really soaked up the flavor from the stir-fry.

Have you ever eaten/cooked with quinoa?  What’s your favorite grain?

Kasey