Fit For Wellness

Tis the Season

Posted on December 7, 2010 by Kasey

Are you ready for the holidays?

My nephews sure are! The other day, my sister and I took the boys to “Miracle on Fulton Street” in downtown New Orleans. The free attraction (located on a pedestrian street during the holidays) features a canopy of lights, Christmas trees, holiday music, Santa, and faux snowfalls! I took over 500 pictures of the boys and now my sister has way too many pictures to choose from for her family’s holiday Christmas cards.

“It’s beginning to look a lot like Christmas” in the Lopez household! We bought our first real Christmas tree this year. The smell of a Christmas tree and the sparkling lights definitely makes it feel like the holidays!

Although I’ve started wrapping gifts, I still have quite a bit of shopping left!

Cory and I are attending our first annual Friend’s Christmas Party this weekend. Of course, I’ve been on the hunt for some fabulous holiday dishes that I can bring to the shindig! For Thanksgiving, I made Angela’s Apple Streusel Butternut Blondies which were a huge hit with my family so I might make a couple batches for my friends. I’m also thinking about making an appetizer inspired by this recipe which involves goat cheese, pistachios, apples, and candied ginger!

Have you decorated for the holidays? What is your favorite holiday party food?

Kasey

Posted in Meal Planning, Photography | 8 Comments

Spinach, Feta, & Sausage Pasta

Posted on December 3, 2010 by Kasey

I have to be honest, I’m not a huge fan of sausage. In fact, I rarely ever cook with sausage. I did, however, marry someone who LOVES sausage. Because I’m the compromising type Smile , I planned a dinner around one of Cory’s favorite foods- sausage. I found a 94% fat free, minimally processed turkey andouille sausage at Whole Foods!

Spinach, Feta, & Sausage Pasta (makes 4 servings)

6 ounces (1/2 package) low-fat turkey andouille sausage

1/2 onion

3 cloves garlic

1 Tablespoon olive oil

2-3 cups fresh spinach

1 can diced tomatoes

8 ounces (1/2 package) whole wheat pasta

feta cheese (optional)

salt & pepper to taste

While the pasta is boiling, chop the onions, garlic, and sausage.

Heat the oil in a large pan (I used my Wok) and sauté the onions for a couple minutes. Then, add the garlic and continue to cook for about a minute before adding the sausage. Cook for about 5 minutes.

Add the diced tomatoes with juice and cook for a couple minutes. Next, add the cooked pasta and fresh spinach and cook for about 3 minutes.

Finally, serve topped with feta cheese and maybe a glass of wine if the mood strikes you Smile

It was such a quick meal to throw together and got good reviews from the hubby! The sausage was pretty spicy and didn’t require much seasoning.

What were you cooking this week? Any quick, delicious meals?

I have a busy weekend ahead filled with dinner plans, a baby shower, Hot Yoga, holiday shopping, and Christmas tree hunting! This is the first year we are buying a real tree and I’m pretty excited!!!

What are your plans for the weekend?

Have an awesome weekend and thanks for reading!

Kasey

Posted in Recipes | 7 Comments

Hot Yoga

Posted on November 30, 2010 by Kasey

Is tomorrow really December??? I have to get on the ball with Christmas shopping. I avoided Black Friday like the plague- the chaos and crowd seemed totally unappealing to me. Instead, I saved up my energy for my first Hot Yoga class on Saturday morning. It was kinda like a Turkey Day detox! I made sure I was properly hydrated before the class.

The Hot Yoga class was a vinyasa style class held in a room with heaters. Vinyasa style classes involve yoga poses that flow from one to another in conjunction with the breath. The heaters are thought to enhance flexibility and detoxification.

I usually don’t break much of a sweat with my usual yoga classes. By the end, of this class I was drenched! The instructor was amazing and really kept me challenged throughout the class. After finishing class and properly rehydrating, I felt like a million bucks. All in all, I loved it. What’s not to love about yoga? It improves your mood, reduces stress, and positively affects levels of certain brain/blood chemicals. Not to mention, yoga improves overall fitness, strength, and flexibility.

Do you practice yoga? Have you ever taken a Hot Yoga class?

Kasey

Posted in Exercise, Stress Management | 8 Comments

Thankful

Posted on November 23, 2010 by Kasey

Instead of getting stressed out about how many Thanksgiving get-togethers we must squeeze into one day, I‘m trying to focus on what the holiday is all about. Sometimes I forget to truly appreciate all the good in my life. Maybe Thanksgiving should be a monthly or weekly holiday instead of just once a year.

Some things that I’m thankful for everyday…

My amazing husband (and best friend)-

My wonderful family and friends (many who traveled all the way to St. Lucia for our wedding!)-

My health (which allows me to participate in many exciting and adventurous activities)-

The simple pleasures of life- a gorgeous view, a warm cup of tea, a beautiful flower, etc…

What are you thankful for?

Are you looking for an easy semi-homemade, healthy pumpkin pie recipe for Turkey Day? Look no further! I have the perfect recipe for you.

Easy Pumpkin Pie

1/3 cup sugar
2 teaspoons pumpkin pie spice
1/4 teaspoon salt
4 egg whites
1 can (15 ounces) pumpkin
1 can (12 ounces) fat free evaporated milk
1 graham cracker pie crust

Directions

Mix sugar, pumpkin pie spice, salt, egg whites, and pumpkin. Gradually stir in evaporated milk.

Pour into pie crust.

Bake in preheated oven at 425 degrees for 15 minutes. Decrease temperature to 350 degrees and bake for an additional 40-50 minutes. Cool before serving.

Are you cooking anything for Thanksgiving? I have a couple desserts planned including pumpkin pie!

Have a Happy Thanksgiving!!!

Kasey

Posted in Recipes, Reflection | 5 Comments

Baking with Cranberries

Posted on November 19, 2010 by Kasey

Don’t you love this time of year? Holidays, family, and seasonal fall foods!!! I have been taking full advantage of the fabulous fall produce- winter squashes, pomegranates, persimmons, satsumas- you name it!

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 Smile

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 Smile

Kasey

Posted in Nutrition, Recipes | 5 Comments

Rory’s Mission- JDRF Walk

Posted on November 16, 2010 by Kasey

The weather was perfect for the Juvenile Diabetes Research Foundation’s Walk this past Saturday at Audubon Park.

The JDRF was founded in 1970 by parents of children with type 1 diabetes. This year’s attendance for the New Orleans walk was record breaking with over 1,600 walkers! Our team alone raised over $25,000!

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.

Above is a picture of all my cousins that attended the walk. Rory is the cutie holding the sign! The walk was about 2.5 miles long with tons of families, dogs, and kiddies.

After the walk, there was a ton of food and entertainment for the children. I enjoyed a delicious spinach salad.

Cory also enjoyed a salad… along with a beer!

TJ (my godson) enjoyed the rock climbing slide and the spacewalk!

We had such a good time supporting a great cause and spending time with family!

What were the highlights of your weekend?

Did you enjoy any outdoor exercise?

Kasey

Posted in Exercise | 6 Comments

Fighting Flu Season

Posted on November 12, 2010 by Kasey

Here we go again! Flu season is upon us. Last flu season, I posted a similar piece on Boosting the Immune System but I figured a refresher would be beneficial and timely.

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

Posted in Exercise, Nutrition, Sleep | 4 Comments

New Orleans Style White Beans

Posted on November 9, 2010 by Kasey

Don’t let the bags of dry beans at the grocery intimidate you! Sure, some planning ahead is necessary to cook dry beans but the actual work involved in preparation is a breeze. The first step begins the day before you want to cook the beans. You simply soak the beans in water overnight!

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

Posted in Nutrition, Recipes | 7 Comments

Homemade Pesto

Posted on November 6, 2010 by Kasey

Fall weather has finally arrived in New Orleans. Yesterday was our coolest day of the season so far with a low of 54 degrees. If it’s snowing outside your house right now, 54 degrees probably sounds like beach weather but we are kinda wimpy here in the South when it comes to the cold. Cory & I put the heater on this morning to take the chill out of the condo!

Since we knew cold weather was quickly approaching, my coworker gave me another batch of fresh basil from her garden before the coldness hit. Basil is very sensitive to cold weather and grows best in warm, sunny weather. I decided to make a batch of homemade pesto with the last of the fresh basil. Traditionally, pesto is made with toasted pine nuts or walnuts. I used toasted almonds to avoid a trip to the grocery. This recipe turned out great and was so easy- seriously, only two steps!

Homemade Pesto

1/4 cup toasted almonds

4-5 cloves garlic

1 and 1/2 cups fresh basil

1/2 cup olive oil

1 tablespoon grated parmesan

1 pinch chili powder

First, toast almonds over medium heat on a dry skillet.

Next, process all the ingredients in a food processor or blender.

Pesto is so versatile and can be added to sandwiches, wraps, pasta, pizza, etc. I first served the pesto mixed over whole wheat pasta & sautéed spinach topped with fresh, grated parmigiano reggiano.

Last night, I used the homemade pesto as a pizza topping…

Have you ever made homemade pesto? What’s your favorite way to eat pesto?

Are you enjoying the cooler fall weather this weekend?

Cory and I are heading over to my sister’s house to cook and watch the big LSU vs Alabama game in a couple hours! GEAUX TIGERS!!!

Hope you are enjoying a great weekend Smile

Kasey

Posted in Meal Planning, Recipes | 7 Comments

Stir-fry with Quinoa

Posted on November 2, 2010 by Kasey

Last night I cooked quinoa for the first time. For those unfamiliar, quinoa (pronounced keen-wah) is a grain native to South America with a fluffy texture similar to couscous. Quinoa can be used in place of rice, pasta, or other grains.

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.