Recipe: Ginger Chicken Broccoli Stir Fry Delight

In this blog, I wanted to share a recipe for some Ginger Chicken Broccoli Stir Fry Delight, I recently made. I had some chicken, broccoli and mushrooms and a few other fresh vegetables on hand and decided to turn them into a delicious, delightful meal. All it takes is a little meal planning, some healthy ingredients and a little time. It is not hard to eat healthy. Cooking can also be fun, if you give it a chance and play around a bit. I found this recipe on Pinterest, but changed it up a bit, by adding some additional vegetables, including some fresh cherry tomatoes and zucchini slices for some added vitamin C, iron and fiber. I also gave some options to if you wanted to make a few of the ingredients a little healthier. Give it a try if you like.

Ginger Chicken Broccoli Stir Fry Delight

ginger chicken broccoli stir fry delight
ginger chicken broccoli stir fry delight
  • 2 chicken breast, cut into pieces
  • 1-1/2 tablespoons olive oil
  • 2-3 cups (12 -14 oz) fresh broccoli, florets
  • 1 small onion, cubed or sliced
  • 8 ounces button mushrooms, sliced
  • handful of cherry tomatoes sliced
  • 1 small zucchini sliced
  • 1/2 cup chicken broth
  • 1/4 cup water
  • 1/4 cup soy sauce or coconut aminos
  • 2 tablespoons brown sugar or coconut palm sugar
  • 1-1/2 tablespoons grated ginger
  • 3 cloves garlic, grated
  • 1/2 teaspoon red pepper flakes
  • 1-1/2 tablespoons cornstarch
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon sesame oil

Combine the chicken broth, water, soy sauce or coconut aminos, sugar, grated ginger, garlic, red pepper flakes, black pepper, sesame oil, and cornstarch in a medium size glass bowl. Mix together until the cornstarch dissolves and then set aside.

Heat 1 tablespoon of the olive oil in a large frying pan over medium high heat. Add the chicken and cook for several minutes, until crisp. When fully browned, remove the chicken from the pan and place on a plate and set aside.

Add the remaining 1/2 tablespoon of olive oil to the frying pan and add the broccoli, mushrooms, onions and zucchini. Saute the vegetable mix until the broccoli turns bright green and the mushrooms are tender. This will take several minutes. Add the prepared sauce to the vegetables. Top with sliced tomatoes. Stir to coat the vegetables and warm tomatoes. Add the chicken back into the frying pan and stir to coat everything. Serve warm alone or with rice, or use quinoa.

Enjoy!

Barb

P.S. If you are looking for ways to live a healthy life-style and also want to find more good recipes, you might want to check out my new book, Wholey Cow A Simple Guide To Eating And Living. You can grab a FREE chapter here to preview.

Less Is More When It Comes To Your Health…

You’ve probably heard the saying, “Less is More,” but how many of you really believe in this concept or practice it?

Less Is More!
Less Is More!

Sadly, many people don’t and may not understand the benefits. It is easy to see why. We live in a fast-paced society that promotes working hard, gaining wealth and buying, buying, buying. While there is nothing wrong with wanting nice things and working hard for them, over time all of these things tend to accumulate and can actually block your energy. As a matter of fact, having too many things can have a negative impact on your ability to focus and process information, as it competes for your attention. It can also promote stress and cause anxiety. That is why it is important to practice the concept of less is more from time to time.

One way to practice a little of the less is more concept is to declutter your work space and home periodically. Some people do this now and again, but others tend to let stuff build up. I have always been more of a neat freak then a person who collects or hoards things, but over the years, we’ve definitely collected way more than we need. Last week, however, it was time to get a little decluttering on and open my mind to some new possibilities.

Open your mind
Open your mind

We are in the process of down-sizing and will be moving sometime this fall and this was the week to list our house.  I knew I would have to get rid of some things for the move, but after meeting with the staging person our realtor sent over, it was time to get to work. I started boxing up pictures, personal items and lots of books to make the house look less personal. By the end of the week, I made at least 5 trips to the Goodwill and I have to admit, it felt good. Who knew letting go of some stuff could produce such good feelings?

packing
packing

In reality, practicing the less is more concept can be freeing and can help contribute to living a healthy life-style. What’s more, the less is more concept can be applied in other areas of your life besides decluttering. You can also apply it towards making conscious choices in your diet.

Fruit and vegetables
Fruit and vegetables

In my new book, Wholey Cow A Simple Guide To Eating And Living, I talk a little about how less is more in regards to eating. These days, sugar is included in almost everything processed. We all could stand to eat less foods filled with sugar, eat less processed foods and sip less sugar-filled drinks to stay healthy. Instead of choosing that sugary donut for breakfast, why not choose something a little more wholesome, like an omelette with fresh vegetables? Instead of choosing a sugar-filled coffee drink from your local coffee shop, why not opt for a black coffee with a little cream and then add your own sweetener? You can make healthy choices with your snacks too. Why not grab a handful of nuts for an afternoon snack versus a bag of Doritos? Nuts contain protein, fiber and good fats your body needs and are way better for you than a bag of chips, which typically contains a lot of ingredients, that aren’t good for you. The bottom line is we can all make better choices in our daily living to create a healthier life-style.

Following are a few ways you can practice the less is more concept in your life.

  1. Downsize your wardrobe:
    Take an inventory of your closet. How many of your clothes have you actually worn over the last year. Get rid of any items you haven’t worn in that time-frame.
  2. Get rid of some shoes:
    Many people have way more shoes than they really need. Again—get rid of any shoes you haven’t worn in the last year, just like your clothes.
  3. Clean up the garage:
    The garage is another place that quickly accumulates stuff. Organize the stuff you use on a regular basis and get rid of the stuff that is sitting in the corner, or on that bench that you haven’t used in years, such as an old tent, or camping gear.
  4. Get rid of old paint:
    Many people save paint cans thinking they may need that left-over paint again. Old paint is great for touching up nail holes, or knicks in a wall, but if you’re never going to use it again, get rid of it!
  5. Down-grade your kitchen items:
    It is funny how kitchen items, such as lids for containers can accumulate. I don’t know about you, but I always seem to end up with extra lids that don’t match up to any bowl. Go through your lid drawer or cupboard from time to time and get rid of any unmatched lids. The same holds true to other kitchen items. If you have something that doesn’t match, or you haven’t used the item in forever, get rid of it.

Thanks for reading!

Barb

Recipe: Chocolate Zucchini Cake

In this post, I wanted to share a recipe for some Chocolate Zucchini Cake I made over the weekend.

Chocolate Zucchini Cake
Chocolate Zucchini Cake

I had some home grown, garden fresh zucchini from a neighbor and another one from my daughter’s garden, so I figured I needed to do a little cooking and baking to enjoy their goodness. If you caught my last post, you may remember I spotlighted the health benefits of the zucchini. Zucchini’s are rich in vitamin C, vitamin A, potassium, calcium, fiber and more. They also contain other vital nutrients your body needs and craves, which help prevent disease and boost your immune system. I always look forward to the zucchini season, as they not only are good for you, they are great for grilling, frying and baking.

garden fresh zucchini
garden fresh zucchini

Last week, I enjoyed some sauteed zucchini, as well as made some zucchini bread. Over the weekend, I remembered I had a good recipe for chocolate zucchini cake, so I decided to get a little more baking on. I don’t bake as much as I used to, but I do like sweets from time to time. Remember—there is nothing wrong with eating sweets now and then. Michael Pollan, in his book Food Rules an Eater’s Manual, tells us “Eat all of the junk food you want, as long as you cook it yourself.”¹ Chances are you won’t eat it every day then. Anyway—his recipe is easy to make, contains some healthful ingredients and gets an “A” for satisfying those chocolate cravings. Give it a try if you like.

Chocolate Zucchini Cake

1/2 cup butter
1/2 cup oil
1-3/4 cup sugar
1 tsp. Vanilla
2 eggs
1/2 cup sour cream
1/2 cup high quality cocoa
1/2 tsp. Baking powder
1 tsp. Baking soda
1 tsp. Salt
2-1/2 cups flour (You can use rice flour if you want it gluten free)
2 cups grated zucchini
3/4 cup chopped walnuts (You can also use pecans or almonds)
12 oz. bag good quality chocolate chips (I used one with one with a high cacao content for its good fat content)

In a mixer, mix the first 6 ingredients together. Add the dry ingredients, then add the zucchini. Mix well. Spread the mixture in a greased & floured, 13” x 9”. Top with nuts and chocolate chips. Bake at 325 degrees for 50 minutes. Cool and frost with chocolate frosting if desired. Serve warm, or cold.

Optional Frosting Glaze

1 cup semi-sweet or dark chocolate chips
2 tbsp coconut oil

Melt the chocolate chips and coconut oil in double boiler or similar, stirring until the chips are melted and a smooth texture. Remove from heat and allow to cool a bit.

Pour and spread over the cake. Allow to set for at a bit and serve.

Enjoy!

Barb

P.S. You can find other healthy recipes in my new book, Wholey Cow A Simple Guide To Eating And Living, available on Amazon.

Source:

¹Pollan, Michael. Food Rules and Eaters Manual.

Vegetables For Vitality—Spotlight On Zucchini

In this blog, I wanted to spotlight the zucchini.

spotlight on zucchini
zucchini

Zucchini’s are quite popular, especially this time of year when they are in season, as many people grow them in their garden, buy them at their local farmers market, or neighborhood grocery store. In the culinary world, the zucchini is considered a vegetable for cooking, as it is often served alone or with an entree, but technically they are a fruit because they come from a flower.¹ It doesn’t really matter, how they are classified. The bottom line is they are good for you and contain vital nutrients your body needs. In my new book, Wholey Cow A Simple Guide To Eating And Living, I talk a little about how vegetables contain vital nutrients you can’t get from other sources, or just vitamins. That is why it is important to add more bright colored foods to your diet and chose to spotlight the zucchini. Make sure you eat your vegetables for vitality and sustained energy.

vital nutrients
vital nutrients

Zucchini’s are part of the squash family and are rich in vitamin C, which helps boost your immune system. The vitamin C also helps reduce colds, helps you maintain healthy skin, and helps prevent disease.

Vitamin C
Vitamin C

Like kale, zucchini’s are also rich in vitamin A, which helps with eye health.  In addition, they contain protein, potassium, calcium, and a number of B vitamins.

healthy eyes
healthy eyes

Zucchini’s have numerous other health benefits too. One benefit of eating zucchini you may not be aware of is that it can aid in weight loss. That’s right! Like the banana, zucchini’s are loaded with fiber, so they make you feel full even though they are low in calories. They also have a high water content, so they also help you stay hydrated. They also help prevent cancer and have been proven beneficial to those who suffer from rheumatoid arthritis and various other diseases.

weight loss
weight loss

Zucchini’s can be prepared in a number of ways. You can slice them up and saute them in olive oil with a little garlic, salt, pepper and lemon. You can also add them to salads, or entrees, including spaghetti, stir fries and more.

sliced zucchini
sliced zucchini

Zucchini’s can be  sliced in half and put on the grill with a little seasoning or pizza sauce and cheese.

zucchini halves
zucchini halves

They can be shredded for zucchini bread, or one of my favorites, chocolate zucchini cake (look for that recipe blog soon), there are many possibilities.

shredded zucchini
shredded zucchini

Make sure you enjoy this summertime vegetable/fruit this season and reap it’s many healthful benefits.

Thanks for reading!

Barb

Source:

¹“Zucchini.” Wikipedia, Wikimedia Foundation, 10 Aug. 2017, en.wikipedia.org/wiki/Zucchini.

²“5 Amazing Zucchini Benefits.” Organic Facts, 12 June 2017, www.organicfacts.net/health-benefits/vegetable/health-benefits-of-zucchini.html.

5 Summertime Slimming Foods

Awe summertime!

There’s so much to enjoy! One of the things I look forward to in the summer is the fresh produce and what better way to enjoy a beautiful day than eating some summertime slimming food like watermelon! It’s juicy, delicious and refreshing and who doesn’t like a little watermelon juice running down their face in the summer?

eating watermelon

Watermelon is not the only refreshing food plentiful in the summer either, which is a good thing. Garden fresh vegetables are always plentiful, whether you grow your own, find them at a farmers market, or buy some locally grown produce at the grocery store. Some people get fresh vegetables weekly from a Community Supported Agriculture group (CSA). If you’re not familiar with CSAs, they are groups made up of farmers in a particular area who work directly with consumers to buy their crops. These farmers typically offer a number of “crop shares” to people in their local community. I talk a little about CSA memberships and how they work in my new book, Wholey Cow A Simple Guide To Eating And Living. If you are interested, you can find it on Amazon.

In this blog, I thought I would share a few summertime slimming foods with you. Let’s take a look…

5 Summertime Slimming Foods:

  1. Watermelon—
    watermelon
    Watermelon is not only refreshing, it is high in vitamins, including vitamin A and C. Watermelons are also rich in antioxidants including lypocene, which helps your body fight free radicals. As their name implies, watermelons contain a lot of water which can help detoxify your body and help you to stay hydrated. Watermelons have some other healthful benefits, as well. They are known to help lower blood pressure, help reduce insulin resistance and help with sore muscles. Watermelons are plentiful and easy to grow. Some people grow their own in their gardens, but most people like to grab one from the grocery store or farmers market to take with to a BBQ, family picnic, or enjoy at the lake. Make sure you grab one of your own to indulge in some of the health benefits it provides.
  2. Cucumbers—
    cucumbers
    Cucumbers are another summertime slimming food and are loaded with water. In fact, they are made up of 90% water, yet they also offer some valuable healthful properties. Cucumbers are rich in vitamins, antioxidants and have anti-inflammatory properties that benefit the body. Cucumbers contain vitamins, C, K and B5, which helps provide energy for your body. They also contain manganese, which helps build healthy bones, as well as potassium and magnesium, which are good for your heart health. Many people enjoy cucumbers in salads, or like to eat them alone. Gardeners often like to can them to enjoy pickles in the fall and winter months. Cucumbers can also be added to water to help hydrate and detoxify your body. They can also be added to green juice, or smoothies for an added boost of nutrients.
  3. Carrots—
    carrots
    Carrots are not only sweet and crunchy, they are another slimming vegetable that packs some powerful nutrients. Carrots are loaded with vitamin A, which is good for you eye health. They are rich in beta carotene and helps protect you from macular degeneration and cataracts. They also have other health benefits including helping to prevent cancer, especially lung and breast cancer. They also help slow down the aging process and promote healthy skin. Make sure you eat plenty of this vegetable for vitality and both eye and skin health. Who doesn’t want healthy eyes and less wrinkles? Carrots also help detoxify the body and contain fiber that helps with your digestive process. Make sure you snack on plenty of this crunchy vegetable.
  4. Tomatoes—
    tomatoes
    Tomatoes are another slimming food that are bountiful in the summer. Many people grow their own tomato plants in the garden, or have a potted plant for the patio or deck and why not? They are easy to grow, tasty and have many nutritional benefits. Tomatoes are an excellent source of vitamin C. They also contain vitamin A, E, B6 and K. They are also a good source of potassium and fiber and can help boost your metabolism. Tomatoes are also good for eye sight and skin health. They also help detoxify the body and help reduce inflammation. Tomatoes help reduce cholesterol and improve heart health. Whether you grow your own, or purchase tomatoes at the grocery store, make sure you add this vegetable to your diet for its many healthful properties. Tomatoes can be eaten alone, sliced on salads or sandwiches, or added to pasta. They can also be added to stir fries, rice and more.
  5. Peppers—
    peppers

Peppers are another summertime slimming food that packs a punch when it comes to your health. Peppers contain a host of vitamins and help your immune system. Peppers contain plenty of vitamin C, E and B6. They also contain phytochemcials and antioxidants, which help protect your body. Peppers have a number of health benefits including helping with eye health and anemia. If you have an iron deficiency, make sure you add some peppers to your diet. They contain a decent amount of iron, which can help keep your energy up.  Peppers are low in calories and are great for dipping. You can add them to salads, rice, spaghetti, and more. Peppers come in a variety of colors, shapes and sizes and are part of the chili pepper family. Although some peppers are hot, you can find varieties that are medium to mild in flavor. Make sure you add this sweet vegetable to your diet for its many healthful properties.

Thanks for reading!

Barb

Source:
¹Gary. “25 Science-Backed Health Benefits of Watermelon (#11 Is Impressive).” Well-Being Secrets, 24 Jan. 2017, www.well-beingsecrets.com/health-benefits-of-watermelon/.
²“What Are Cucumbers Good For?” Mercola.com, foodfacts.mercola.com/cucumber.html.

³“10 Benefits of Carrots: The Crunchy Powerfood.” 10 Benefits Of Carrots | Care2 Healthy Living, www.care2.com/greenliving/10-benefits-of-carrots.html.

Wake Up To Your Purpose And Live!

“Follow your passion. It will lead to your purpose.”
—Oprah Winfrey

At one time or another, you’ve probably had someone tell you, or maybe you at least heard, that we all have a purpose in life. But what does that really mean and how do you find it if you don’t know what it is? That’s a good question, but can be hard to answer. Some people seem to be born knowing what they want to do, as they have a gift for music, are artistic, love math, or have some other calling. Other people however, have a harder time pin-pointing their purpose, but over time may figure it out by trying different things, or having different life experiences. Still others may keep searching and wondering, while working and living their life.

guitar music
guitar music

Last year, my husband and I sold our granite countertop business of 20 years. I can’t tell you how many people have asked us, “How’s retirement going?” Retirement? This to me is an odd question. What is retirement anyway? I know it means different things to different people, but most people associate it with not working and really living the life.  I don’t know about you, but that seems contradictory to me. Can you have a happy life not doing anything anymore? I know there are plenty of retired people who are happy because they keep busy doing things they enjoy. There are others however, who retire and are miserable because they feel they no longer have a purpose.

happy
happy

Dan Buettner, in his book, The Blue Zones, describes regions around the world where people live to 100 years of age and beyond. These people live a healthy life-style with plenty of activity and incorporate a diet of healthy whole food. “In one such region, located in Okinawa, there is no such thing as retirement. In fact, there isn’t even a word for it. Instead, there is one word Okinawans live their life by: Ikigai, (icky guy) which when translated means the reason for which you wake up in the morning.”¹ You’ll find some of these Centarians fishing, teaching karate cooking for the family, etc. They really are living their life, by living their passions.

So back to the question…

Retirement? We made a conscious choice to sell our business, so we could do other things. I am too young to retire anyway and don’t believe in the concept. I am a Certified Health Coach and recently wrote a book titled, Wholey Cow A Simple Guide To Eating And Living.

Wholey Cow A Simple Guide To Eating And Living
Wholey Cow A Simple Guide To Eating And Living

I like to cook, bake muffins, exercise, write and inspire others. I am currently working on offering programs to help others to live a healthy life-style.

What is the reason you wake up in the morning?

If you don’t know, start by asking yourself a few questions:

  1. What do you really enjoy? Do you like music, entertaining, cooking, reading, connecting with others? Think about the things that really make you come alive?
  2. What can you do to live more authentically? Be yourself and don’t be swayed by what others like or do. You are unique and important. Make your own decisions.
  3. What is your intuition telling you. We all have an inner knowing. Trust in that wisdom.
  4. What are you waiting for? Take the first step to move forward by taking action. Whatever it is, just begin.

Thanks for reading!

Barb

Source:
¹”Black Hole Focus.” Optimize. N.p., n.d. Web. 12 July 2017.

5 Simple Ideas To Plan Meals

With the obesity epidemic on the rise, many people today are interested in eating healthier to help avoid health problems down the road. That is good news. The problem is that not everyone knows what is healthy or where to start. One simple thing you can do to start eating healthier is to plan meals and make more meals at home. I know some of you might think, this is easier said than done, but all it really takes is a little meal prep, organization and a positive attitude.

Easy Meal Planning
Easy Meal Planning

For me, planning meals has always been easy. I was raised in a family of six kids, so we were all expected to help out. I was in the kitchen at a young age and learned to cook, bake and plan ahead. I know this is not the case for everyone and some of you may find cooking challenging. In this blog, I thought I  would share 5 simple ways to help you plan more meals. Remember—cooking does not have to be hard or overly time-consuming. It can be fun, enjoyable and provide a delicious experience.

Easy kitchen cooking
Easy kitchen cooking

Let’s Take A Look at 5 Simple Ways To Help Plan Meals:

  1. Spend A Little Time Each Week Looking For Healthy Recipes—

    recipe book
    recipe book

    When it comes to cooking, a little pre-planning can go a long way and can make your life easier. You can start by making a list of some meals you would like to make. If you are not sure, pull out a cookbook, or a box of recipe cards and start paging through for some ideas. You can also browse recipe blogs and websites, or take a look on Pinterest. They have thousands of ideas and you can search by themes, specific ingredients, or categories and save your favorite ones to a Pin board to easily find them again. It doesn’t really matter where you look, the point is to find some recipes that appeal to you and get you inspired to cook. Look for recipes that contain healthy ingredients such as vegetables, fruit, meat, whole grains and good fats.

  2. Make Your Grocery List—

    Alt grocery bag
    grocery bag

    After selecting your recipes, you will want to make a grocery list. Check your refrigerator and pantry to see which items you already have on hand. Write down the ingredients you need to purchase, or enter them in your phone App if you prefer to organize a list that way. There are many phone Apps available for lists. I use one called Out of Milk for my grocery list, which is easy to use and I like.

  3. Prep Food Ahead Of Time—

    Alt chopped vegetables
    chopped vegetables

    Once you have the groceries you need, you can prepare some items in advance to make things easier for your self during the week, when things are hectic. You can get your family involved and if you have kids, make sure you involve them in the process too. You can have them help chop vegetables to have on hand and ready to go for salads, stir-fries, entrees, etc. It works best to store vegetables in glass containers, so you can easily see them and know what is what. If you want to save yourself more time, you can also pre-cook some meat such as sausage , or hamburger. This way you will have it ready and waiting to just heat up and combine with the seasonings and vegetables, etc. that you need for your specific recipe.

  4. Plan On Having Leftovers—

    chicken breasts
    chicken breasts

    Many people don’t like left overs, but when it comes to meal planning, having left overs is a good idea and actually saves you time. If you are already planning to make a dish with chicken, why not cook a few extra chicken breasts? That way you can have some on-hand for a salad the next day, or some chicken tacos, etc. If one of your meals includes rice, why not make some extra rice to have on hand and ready to go for another meal. You can easily heat the extra rice in a frying pan with olive oil and add in some vegetables, and herbs and spices such as Cajun, Tumeric, Basil, etc.  This can be done with other grains too. You can also incorporate left over quinoa, or another grain for breakfast. You can add fruit, nuts, almond milk and more. Be as creative as you like and don’t be afraid to try new ideas.

  5. Keep Your Pantry Well-Stocked—

    pantry
    pantry

    When you are pressed for time, it is important to have the items on hand that you need to make your meals. It can be very irritating when you find out you are out of a staple item, such as olive oil or coconut oil, and have to stop the cooking process to run to the store to continue cooking. To avoid this hassle, make sure you keep your pantry well-stocked with items that you use every day such as salt and pepper, other seasonings, flour, vinegar, etc. You may also want to keep eggs, lemons, herbs, and other fresh items you use regularly stocked in your refrigerator. Make sure you always check your staple items before going grocery shopping. Believe me, it will save you a lot of time and frustration.

Thanks for reading!

Barb

If you are looking for more information on healthy eating, living and cooking, you might want to check out my new book, Wholey Cow A Simple Guide To Eating And Living, which is available on Amazon in paperback and a Kindle version.

 

Nutrition: Red Light, Green Light—An Easy Way To Code Food

When it comes to nutrition, many people today are confused, and rightly so. There are literally thousands and thousands of food products to choose from, each with their own packaging claims. While many processed foods are tasty, convenient and easy to prepare, not all of them are healthy and provide the nutrients that your body needs and craves. It is hard to know which ones are good for you. What consumers really need is an easy way to code food, so they can make better choices.

processed foods
processed foods

Recently I posted something on social media asking people to look back at their childhood to find an exercise they might like. As I was thinking about this and my own childhood, a simple game we used to play growing up, called “Red Light, Green Light” popped into my head. It was a fun running game, where one kid was the stop light and called out colors to make you stop or go. Anyway—the name of the game stuck with me and got me thinking this might be an easy way for people to decipher their food purchases. Like the colors of a stoplight, we can divide food into 3 simple color groups.

Stop light
Stop light

Red Light Foods—
Red light foods are those foods that are highly processed and contain a lot of additives and preservatives. If the ingredient list starts out with sugar, high fructose corn syrup, hydrogenated oil, etc., you should take a hard look at it and decide if the product is something you really want to buy. Typically red light foods such as potato chips, have a long list of ingredients, many of which are to hard to pronounce. Most people don’t have an idea of what these hard to pronounce ingredients really are, which is scary when you think about it. It is nice to know what you are ingesting, especially if it could have some negative affect. You should try and avoid red light foods when possible. If you do eat them, try eat them more on occasion, or sparingly.

potato chips
potato chips

Yellow Light Foods—
Yellow light foods are foods that are minimally processed. Think bagged vegetables, salads, nuts, seeds, raisins, etc. Some of these types of foods may have several ingredients, but don’t typically contain a long list of other additives or preservatives, so they are considered safe. You can feel comfortable buying these foods. You should shoot for foods with 5 ingredients or less, when possible. If they have a few more it is ok, just try and avoid foods that have a long list of ingredients.

bagged nuts
bagged nuts

Green Light Foods—
Green light foods are whole foods such as fruit, vegetables, whole grains, bulk nuts or seeds and meat. These foods come from the earth and provide our bodies with the nutrients it needs to function optimally. Think greens, berries, quinoa, cashews, pumpkin seeds and chicken. Our bodies need the nourishment these types of foods provide to function properly and optimally. You should try and base your diet around whole foods. Make sure to eat plenty of vegetables, protein and include good fats in your diet.

whole foods
whole foods

If you are interested in finding out more about eating healthy and living a healthy life-style, my new book, Wholey Cow a Simple Guide To Eating And Living,” has more valuable information. It is available on Amazon and I offer a Kindle version too.

Thanks for reading!

Barb

Invest In Some Affordable Health Care…

Affordable health care is something we all want. While many people are counting on the government to help out, it’s not going to happen overnight. It takes time, money, research and a lot of planning to find something that really works and is affordable to many.

In the meantime, why not take matters in your own hands and invest in yourself? We all have choices, when it comes to health and well-being and eating more whole foods is one way to help you stay healthy.

Did you know that over 65% of Americans are over weight and almost half the population has a chronic disease?¹

That is alarming and something we should all be concerned about! People often look for a quick-fix to a growing waistline, or medical problem. The truth is there is no quick-fix. Most people don’t gain a bunch of weight over night, so why would you expect to lose it so dramatically? Weight gain is typically the result of over consumption and eating a poor diet, which often includes eating a lot of processed and fast foods over a period of time. Many processed foods contain added sugar, hydrogenated oils and other preservatives and chemicals that can pack on the pounds. If you continually feed your body these types of foods, health issues can also arise over time.

In my new book, Wholey Cow a Simple Guide To Eating And Living,” which is available on Amazon, I talk a little about this and how a life-style change incorporating better eating habits and staying active is a better solution to dieting. Why not be proactive and choose more foods that provide the nutrients that your body needs to stay healthy such as whole grains, fruits, vegetables, nuts, seeds and meat? While you don’t have to eliminate processed foods altogether, you can look for ones that are better for you and have fewer ingredients. You can also try and incorporate some sort of exercise into daily routine. You don’t need to necessarily visit the gym, but it is important to find some sort of activity you enjoy.

I am passionate about helping people take control of how they eat and what they eat. That is why I am happy to say that my book is now available on Kindle for only $2.99! I wanted to offer a promotion to make it affordable for many of you.

Wholey Cow!

I hope you invest in yourself. Here’s the link to Amazon if you want to check it out!

Thanks for reading!

Barb

Source:

¹“Overweight and Obesity Statistics.” National Institutes of Health. U.S. Department of Health and Human Services, n.d. Web. 16 Jan. 2017.

Food Fortification—Friend or Foe?

You may have noticed when you are out grocery shopping, that some processed foods are fortified with certain vitamins and minerals. But why is that and is fortification good for you? That is a good question. Let’s start by by defining food fortification.

“Food fortification is a process where nutrients are added to a food product where it did not actually occur.¹ Some examples of fortification include adding vitamin D to milk, calcium to orange juice or adding omega-3 fatty acids to eggs.

“Fortification is a common practice and is supported by both the World Health Organization (WHO) and the Food Agricultural Organization of the United Nations. It is not a bad thing and is used to intentionally increase the essential micronutrients in foods whether they were originally there before processing or not.”²

In my new book, Wholey Cow A Simple Guide To Eating And Living, which is available on Amazon, I talk a little bit about food fortification and what to look for when buying packaged foods.

Many consumers these days get confused while out shopping because there are so many products to choose from. Many products also contain various packaging claims that often promote one or two nutrients in the product, such as iron or calcium. While getting extra iron or calcium can be good for your diet, eating added sugar, hydrogenated oil, and other chemicals or preservatives is not. That is why it is so important to read those food labels. If there are a bunch of other ingredients listed, many of which you can’t pronounce, you are probably better off finding some other food choice.

Remember—a diet rich in whole foods is the best source of nutrients for your body. Make sure you choose wisely.

Thanks for reading!

Barb

Source:

¹”Food Fortification.” Wikipedia. Wikimedia Foundation, 07 May 2017. Web. 11 May 2017.

²Wholey Cow A Simple Guide To Eating And Living. N.p.: Barbara Rodgers, n.d. 26. Print.