With all the nutrition information out there, sometimes you just need a fresh perspectives. Look here for recipes, tips, suggestions, a good laugh and simple advice about health and food.
Today, I'm dedicating my post to all the hard working Dudes out there that are trying to balance work, health, and relationships. I watch my super hubby struggle with trying to find time to exercise amidst really long work days and wanting to spend a smidgen of time with us. He is often frustrated by the fact that the one thing he KNOWS will give him more energy - exercise - is the hardest thing to find time to do.
So in light of it being Movember (a favorite health holiday of mine BTW) I've compiled a quick list of every day 30 minute activities and the number of calories they burn. I hope this encourages you guys, that even when all you have time to do it work, love on your family, and do a household chore, that activity counts and can make a difference in your health.
If you are unfamiliar with Movember, please check out the website. I LOVE that there's a month to celebrate how important it is for men to take care of their health. While I recognize that there's little time for my hubs, and maybe you too, to make doctors appointments or get blood work, you MUST do it! Take ownership of your health because a lot of us are counting on you.
Special thanks to my student Marisa for helping design this awesome image.
Yesterday I had a blast sharing some fun ideas for no-bread sandwiches on TV. These "sandwiches" are so much fun, delicious and super healthy. Check out my segment below to see them for yourself. (FYI- I wish they were all originals from my brain, but I snagged some ideas from this article and made them my own.)
To summarize, here are the ideas:
Romaine lettuce wraps
Bell pepper burgers
Grilled eggplant caprese sandwich
Cucumber subs
{Disclosure: The above TV segment was sponsored by the Florida Beef Council. I was compensated for my time.}
Also, I've got another prize in the works to add to my #MakeHealthyEasy giveaway. You don't want to miss this great opportunity to win something totally awesome. I'll let you know as soon as the details are confirmed.
In the meantime, jump over to this POST and enter (it's really easy).
Now you tell me, do you have any great no-bread sandwich hacks to share? Leave me a comment below.
September 2, 2007 is when it all started. Well, at least for this blog. Yep, it's been 7 years folks that I've been plugging away at FFP. That just seems crazy. I love this little blog. We've been through a lot together and I really hope you've enjoyed reading it as much as I've enjoyed writing for it and laboring over it.
In fact, THANKYOU! Thank you for reading and coming back or trying out a recipe. Thank you for your comments and messages, especially when my family has gone through some hard stuff. You are awesome (go ahead and say that out loud -- I {you} am awesome!) and I'm very grateful you are a part of my FFP community.
My blog has changed over the years and continues to grow with me. The reality is that I'm a different dietitian, cook, woman, and person in general than I was 7 years ago. That's not a bad thing at all. It's part of life and I happen to embrace change readily (it's literally a part of my personality according to Myers-Briggs).
And I'm not done changing either. I see so much more potential in this blog, more than I can even verbalize. I have so much to share with you, especially as I gain new knowledge and experiences. I'm excited for it to continue to unfold with time. I hope you will stick around with me as we all change and grow together.
But enough of the sappy stuff, let's celebrate!
(If you would like to read a little more about my blogging history, visit this postfrom last week.)
Since I love to throw a good party, and I can't have you all over, I'm throwing a party on the blog all month! I'm going to be a good, smart blogger, and schedule lots of content to keep this party interesting and fun. I'm even saving some great, new recipes to share with you. Oh, boy! I'm getting excited.
So please check in regularly to see what is going on. Or better yet, sign up for email subscription by clicking HERE.
(PS - Any friends of FFP who are interested in guest posting this month, send me an email at [email protected])
To kick things off, I revealed a totally awesome hashtag project I started this past weekend. It's all about #MakeHealthyEasy. Please take a minute to read THISpost and get caught up. Start using the hasthtag #MakeHealthyEasy on your social media channels to connect us all to great ways to make healthy living easy. (Who doesn't want that?) I can't think of a better way to celebrate this blog then to collect a ton of ideas on how to make it easier to be healthy. Please join in and share the word with others!
So besides lots of great posts and an awesome hashtag party of sorts, I've put together a killer giveaway. I've reached out to many brands that I've enjoyed working with over the years that #makehealthyeasy for me. Some great companies have already joined in and I'm waiting to hear back from others. So this giveaway is going to run all month long in hopes that a few more prizes will be added.
(PS#2 - Any brands interested in participating in this giveway, send me an email at [email protected])
For now, here are a few of the prizes. These are all foods that #MakeHealthyEasy in my life. I'll be sharing a little more about the how and why of that throughout the month.
2 single servings of Energy Bits for 2 winners
1 $50 Cabot Cheese prize pack for 1 winner
Beech-Nut baby food sample packs for 3 winners
Naked Juice coupons (TBD)
So stick around and let's have some fun. If anyone wants to get nastalgic, leave me a comment with your favorite FFP post or recipes. I'd love to know!
You guys, I've got a great idea to share with you today! I'm so excited about it that it can't even wait till September 1st to be part of my blogiversary month. I just have to tell you about it now.
Yesterday, I posted this picture on Instagram as I was preppring produce for future smoothies, I used the hashtag #MakeHealthyEasy, because this is a way that I am making smoothies easier for me. Then this morning, as I posted this picture of breakfast, I used the hashtag again because a couple of my breakfast items were pre-prepped, making a healthy breakfast pretty easy this morning. And then, I had a few people comment and like it, so I got to thinking....maybe I'm on to something.
Wouldn't it be really helpful if you could look up a hashtag on Twitter, Facebook, Pinterest or Instagram and get all these tips and tricks for making healthy living easier? BAM! (Yes, like an Emril BAM!) I have to do this.
Well, really, WE need to do this.
Let me back up just a second to give you some context on my life.
I now have a three year old and a one year old, both boys, and my daily life feels like a circus. A circus with lots of stunts and dirt and tears and laughs and lots of dishes and not enough cleaning or extra time. Mix that in with a hubby that works long hours and me balancing working and household management. I've got a lot on my plate. I'm sure you do too.
Ever since Ben was born a year ago I fell like I've been scrambling to try to find the motivation, energy, or resources to live the healthy life I like our family to live. My old, pre-second child strategies, just aren't panning out anymore. For example, I still do not have a regular day or time that I go grocery shopping as we do not live close to any stores. Sometimes we go a while without staples that I hate to be without. But going to the store is quite a production and time committment. It's just hard. I don't like this but it's how it is, for now.
All of this is to say that I need ways to #MakeHealthyEasy just as much as anyone. Some weeks it's easy and other weeks it is hard. Do you feel that way too?
So what I'm proposing is a way to connect all of our brilliant ideas, even if it's just one. Together, we might come up with some really good ideas of how we can individually #MakeHealthyEasy.
Here's how I envision this hashtag being used across Facebook, Twitter, Instagram and Pinterest:
Tag pictures of foods or meals that were easy and healthy (and of course, delicious).
Tag a workout, exercise or accidental fitness occurence that made being active easy and fun.
Tag a motivational phrase or quote that inspired you to be healthy today.
Tag a friend that helps you be healthy or has a tip they need to share.
Tag a recipe you found that everyone needs to know about.
Tag a great article or book that inspires healthy living.
Tag a restuarant that makes healthy eating out easy and tasty.
Tag a location (hotel, store, park) that makes being healthy easy.
Really folks, the skies the limit.
Let me also put in a disclaimer that this effort is not about perfection in eating or healthy living. I don't think there is such a thing. It's about sharing the little tiny successes with one another that add up to great, big things together.
What do you think? Will you join me in creating an incredible gallery of tweets, pics, pins and posts to help us #MakeHealthyEasy??
You don't have to wait on anything. Start tweeting, pinning, instagram-ing, and posting now and just include the hastag #MakeHealthyEasy. Share the image in this post. Then follow along to see what others have to say.
Don't forget to spread the word to others who would enjoy participating. Let's see just how great this could be.
Can you hear it? These are the sounds of parents everywhere as they prepare to pack their kids' lunches again.
For some, it's pure joy to pack lunches every day. But I've talked with many parents who run out of ideas by the end of the first week and eventually just give up and give their kids money.
While eating lunch at school is not a bad thing, I encourage you parents, DON'T GIVE UP! Packing lunches from home is both economical and healthy. Most kids are not mature enough to make healthy lunch decisions day in and day out. With a few tricks up your sleeve and prepping ahead, you can conquer lunch-making from the first day of school to the last!
Watch these two clips from News 4 Jax The Morning Show on News 4 Jax to see my easy, do-able and delicious ideas for healthy lunches your kids will actually eat.
If you have any great tips for easy and fun lunches, please leave a comment and let me know.
Go get 'em parents! Conquer those lunches.
Disclosure: These segments were sponsored by California Raisins and Cabot Creamery. I was compensated for my time and the food used. I support both of these foods and am happy to represent them as healthy lunch options.
You may or may not remember that my "real job" is teaching at the University of North Florida. I'm part time there and absolutely love teaching future registered dietitians. I also get exposed to some really cool opportunities that I would not find anywhere else.
One of those opportunities I've had this summer, is to get to know a French exchange student that has been working in our nutrition department on a research project. His name is Matthieu and I've been picking his brain on French culture. My typical questions sound like "Is this true...? Do you really...?" You get the idea.
In July, Matthieu came to my Food Fundamentals Lab (a lab where I teach basic cooking skills) and did a crepe-making demonstration. It was so much fun to learn from him. I thought it would also be fun to share some of his experiences with you. So I asked him if he would write up a little something for FFP and he was happy to do so.
So here's a little bit about what it's really like living, and more specifically eating, in France. Go grab an espresso and a baguette and enjoy! Please leave a comment if there's something you would like me to ask Matthieu.
In France, we begin our day with breakfast comprised of toast with marmelade, coffee or tea and orange juice. After a few hours, it’s snack time. We tend to go for a cereal bar with coffee or tea again (because can you ever really have enough?).
Lunch time is quite the affair with four courses. We start off with an appetizer like salad, raw vegetables or pâté with french baguette and some pickles. The main course is usually meat or fish with either vegetables or french fries on the side, and of course, more bread. Then imagine this. The third course is dedicated entirely to cheeses. Goat cheese and cow cheese are of the most common. We eat the cheese with bread and perhaps a side of salad topped with balsamic vinaigrette, cider vinegar or olive oil. We finish off with dessert which can go anywhere from yogurt, fruit or a delicious pie.
Around 4:00 P.M., children are more than likely in need of a kick of energy. They have a snack like cereal, nutella, a sugar crepe and a glass of milk. The last meal of the day is dinner around 8 or 9 pm and it follows the same meal pattern as lunch.
I have always wanted to come to the US and this summer I found the perfect opportunity to do so. I have been in Jacksonville, Florida for about three months doing an internship in the Nutrition & Dietetics department at the University of North Florida. During this time, I’ve learned a few things about the culture of food in America.
Americans love their breakfast which is a positive aspect of the eating culture here. Pancakes, scrambled eggs, bacon and potatoes give plenty of of energy to start the morning. My biggest struggle here is the lack of schedule when it comes to eating. In France we have strict meal hours. In America, this is less common so people here end up eating all day.
I’ve noticed Americans don’t dedicate much time to cooking and preparing their own meals. It's a different mentality than what I am used to back home. If I could give the American culture one little piece of French culture advice, I would suggest cooking more.
Get to know Matthieu: Matthieu is a 23 year old student at the University of Poitiers in France majoring in Physiology. He loves the architecture (and of course, the croissants) in France but admires the open-mindedness of the American culture. Matthieu is hoping to improve his knowledge in scientific research through his internship at the University of North Florida.
Let's face it, the first semester, and even the whole first year, of college can be hard. There are so many changes that happen really quickly. It's easy to get overwhelmed and even lonely. I think these are two things that lead to the elusive Freshman 15, those 15 pounds of weight that can easily creep on over 2 semesters. But they don't have to!
This week I made an appearance on First Coast Living and shared my tips for avoiding weight gain when you go off to college. With a little planning, and mindful choices from day one, you won't have to worry about the Freshman 15.
Watch my TV segment here. (It's not embedding correctly on my site, unfortunately.)
And for quick reference and pin-ability, here's some graphics to help you remember.
Disclosure: This segment was sponsored by Wonderful Pistachios. I was compensated for my time. Regardless of their sponsorship, I would've included pistachios in this segment because I think they are an excellent snack choice.
It is no secret here on FFP that I love smoothies. If you are new to my site, welcome, and know that I love smoothies. On more than one occasion, I've referred to myself as the Smoothie Mad Scientist because I'm always looking for new combinations for a daily dose of super nutrition. Sometimes I may go a little too far, if you think a smoothie should taste like dessert, which I don't.
Why do I Iove smoothies so much? It's because it is a simple and easy way to get a lot of fruits and veggies in with one shot. Sometimes I can get as much as 6 or 7 different fruits and vegetables in my smoothie! Now, I still certainly support the actual eating of those vegetables too. But in my humble opinion, this is the only way I'm ever going to get close to eating 7-11 servings of fruits and vegetables every day.
Today I'm giving you my formula for making a super smoothie at home, or when choosing what to order at a smoothie joint. These are all foods and techniques that I use almost daily at home.
{Stick around to the bottom of this post for a giveaway! There's a lot of info to share to day.}
First, here's my segment on News4Jax from today where I share about this very topic.
And now, here's the formula, albeit, there are many great ways to make a healthy smoothie. This is just my approach.
Now let's break it down a little further.
Juice
I do use juice in my smoothies, but I make sure I use a juice that has strong health benefits. (No stupid juices!) These days I use Welch's 100% Grape Juice made with Concord Grapes*. Now, I've worked with Welch's before and I continue to do so because of 2 great reasons. First, they have over a decade worth of research showing 100% grape juice with Concord Grapes supports a healthy heart. Second, when making their juice, they crush the skins (similar to wine making) and the seeds, releasing all the helpful polyphenols (natural plant compounds) that research keeps proving have a plethora of health benefits. If you're not a red wine drinker, grape juice can provide many of those same benefits.
Another juice I often use is 100% carrot juice. I do this espeically if I don't have whole carrots on hand.
Fruit
It's easy to go overboard on fruit. Sticking to about a 1/2 cup per person helps keeps the calories in check on your smoothie. My favorite fruits to use are berries, watermelon, and peaches because they have a low glycemic index. However, I love all fruit and will use mango and apples when I have them too. There is no such thing as a "bad" fruit so enjoy what you like.
You can use more than a 1/2 cup fruit. Just be mindful of your total volume and calories. You can also think of it as a 1:2 ratio of fruit to veggies.
Veggies
I push the envelope on how many veggies I put in a smoothie. This will impact the flavor so start at the 1 cup portion and work yourself up. Starting with kale or spinach is easy and accessible. Then start adding some of the suggestions I list in my TV segment - celery, carrots, cucumber, and beets. The sky is the limit!
{FYI, I've experimented with putting tomatoes in my smoothies and it did create a very weird gel-like texture. I did not care for it. Fortunately, I love to eat tomatoes so I'm sticking to that route.}
Protein
There are a lot of protein options out there. I'm not going to dive in to why you should choose one over the other in this post. Sorry. That's for another day. But, if you like your smoothie to be more of a meal, consider adding one of the protein sources mentioned.
Add-Ins
This is one of my favorite parts of my daily smoothie. What obscure ingredients can I throw in my smoothie to make it super energizing and healthful? (insert mad scientist laugh here) I listed a few of my favorites in the infographic but other options could be actual turmeric root, cinnamon, fresh basil or dill, lemon slices, maca powder, chlorella, spirulina, or fiber powder.
Lastly, before the giveaway, let's talk equipment. I use this Vitamix blender. I paid the money and have never regretted it. There are a lot of super blenders out there that are similar. This is what I went with and I love it. I do encourage you to buy a high powered blender of some sort for daily blending of veggies. A cheap blender just won't get the job done.
And now for the giveaway. Welch's is providing coupons for a free bottle of Welch's 100% Grape Juice for 5 FFP readers! Enter below and share the love with friends. Thank you Welch's!
So what is your favorite way to make a smoothie? Leave me a comment and let me know.
*Disclosure: The TV segment above and this blog post were sponsored by Welch's. I was compensated for my time and for this blog post.
On Memorial Day, I had a blast sharing some fun, summer recipes on my local news station. I really enjoyed putting together these recipes because they seem so normal and were really tasty. I'm glad that I now have options to serve to my friends who are eating gluten free.
Tell me what you think and certainly give them a try. Here are the links to the recipes:
I'm so happy to present another wonderful blog post from Noor Ashouri, my fabulous nutrition student intern. We've been chatting about this idea for a while and she has written a brilliant blog post. Please take a second to share your summer chanllenges with us at the end! Have a healthy day. - Jenna
Summer is coming up so it’s appropriate I tell you how to get bikini ready or how to lose 5 pounds in 5 days. I should probably be covering this page with pictures of models who we should try to look like. I should probably warn you there are only a few weeks left till summer so you better hurry up on a “get skinny” plan.
I, however, will be doing none of this.
The reality is we can gaze at pictures in magazines and wonder what we have to do to resemble this. We could do everything right and still not look like these pictures. We could set a goal of an ideal weight, do everything right, and still not reach this ideal weight. Our bodies are all different and an image or a number doesn’t define how healthy or successful we are.
It’s almost summer: a season to challenge yourself. This summer, challenge yourself in small ways. It’s small changes that eventually amount to a feel of success. Maybe this means using the treadmill that currently acts as your coat rack. Maybe this means reading the book that sits untouched on your nightstand. I’ll give you a few ideas and share my summer goals. For me, I always feel like anything deemed an accomplishment has to look good on a resume. This summer is about kicking down that mindset and trying new things just because I want to.
I’m a fan of to-do lists. Things have a tendency to get done when I take the time to physically write it and the list is staring at me. Plus, there’s no more exhilarating feeling than crossing something off a list (except for maybe making omelets).
Write three things I am thankful for every week (with minimal repetition)
The key here is “minimal repetition.” It would be easy to write Mom, Dad, and the invention of the chocolate chip cookie every week but I don’t know how beneficial this would be. Picking three different things to be thankful for every week is an opportunity to reflect and focus on the positive.
Vary up workouts
I admire anyone who can be persistent in going to the gym. I, however, am not one of these fortunate souls. I am always looking for new ways to be active. This summer I will try each of the following at least once: sunrise yoga, salsa, kickboxing, and paddleboarding. Doing each activity once gets it crossed off the list, twice and I’ll feel like an overachiever.
Getting more comfortable in the kitchen
I’ve dabbled in the kitchen here and there, but I haven’t been very consistent. I made my first omelet no less than a month ago. Summer is the perfect time to commit to making something once a week. The only rule I’m going to instill is it can’t be banana bread every week (although there are enough variations of banana bread to keep me going all summer).
Eating more vegetables
I’m fully aware of how I sound like a 5 year old when I say I just don’t like vegetables very much. Lo and behold, I have found a few ways in which I could possibly enjoy them. I’m going to give these hidden honey bars with sweet potato and zucchini a try. I’ll also give these crunchy veggie bites packed with vegetables a go. So while I will probably never be eating raw broccoli, I’m hopeful there is still a way to get me to eat my veggies.
Take weekends off
I know this doesn’t sound like much of a challenge but as someone who insists on being productive every second of the day, it’s difficult to slow myself down. Not everything I do has to be a resume-boosting activity and occasionally, it’s ok to wake up at noon, not check my email first thing in the morning, and not get out of my pajamas all day.
Time to get your list going! Remember to think small. What are some of your summer challenges and goals? We’d love to hear from you!
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