Meal Plan

I have found that meal planning is a great way to save time and money. I try to be somewhat frugal when it comes to our meals, while still making food that is exciting and tasty. One way to do that is plan meals that you already have a lot of the ingredients for. I also try to fix things like pasta with meat, to still get protein but with a smaller amount of meat. Sometimes I even add tofu to the pasta. To make them healthier, I prefer to use whole wheat pasta. 

It also helps to choose recipes with some of the same ingredients. For example, I chose two recipes that use mozzarella so that I can save money by just buying one type of cheese.

Since there are just two of us, I usually make recipes that will have leftovers to take for lunch the next day! That way, we save a lot of cash on lunches because each meal I make really feeds us for two meals. Cheese is probably the most expensive ingredient I end up spending money on... but I just can't live without it!

Sunday

Zucchini Ricotta Gnocchi

via

One of Daniel's coworkers brings us huge zucchinis every week so I've been looking for tasty new ways to fix zucchini.

Monday

Sweet Potato and Kale Pizza

via

One of my tried-and-true favorites. Sweet potatoes are cheap, my mom grows kale, and the pizza dough is so simple! What could be better?

Tuesday

Tuna Patties

via

I LOVE tuna and it is awesome because cans of tuna are just so cheap! 

Wednesday

Healthy Fettuccine Alfredo with Cauliflower Sauce and Peas

via

I've never made this before but it looks so tasty! I'm eager to try the cauliflower sauce!

Thursday

Breakfast Burritos

via

My hubs is going to love these! We already have most of the ingredients so I really will just need to buy ham for this recipe.

Friday

BLT Chopped Salad

via

Goat cheese is expensive, but it is just so good. When I splurge on it, I put it on pretty much every meal I make, so it will be well used. Avocados are typically on sale this time of year and we have a stash of bacon in the fridge already... Yum! 

Saturday

Carne Asada Tacos

I don't have a recipe for this one but I like to throw peppers, onions and carne asada into the skillet with a little olive oil for a tasty taco filling. Sprinkle a little lettuce and leftover cheeses onto 'em and you have an easy little meal.

What's on your meal plan for this week?

Best-Ever Granola

There are tons of granola recipes out there that are the "best", but this one is sure delicious. I don't usually like granola much so this one my mom adapted from our church cookbook seems extra special. I like to eat it for a snack in the afternoons. Enjoy!

4 cups quick cooking oats
1 cup toasted almonds
1/2 cup toasted coconut
1/4 cup ground flax seed
1 tsp cinnamon
1/2 tsp ground nutmeg
1/4 cup canola oil
1/8 cup coconut oil
1/2 cup honey
1/2 cup maple syrup
1/2 tsp vanilla
1/2 tsp almond extract
2 cups dried fruit

Preheat oven to 300. Mix oats, flax seed, almonds, coconut, cinnamon and nutmeg. In another bowl, mix oils, honey, syrup, vanilla and almond extract and pour over oats. Spread mixture over a large baking sheet and bake 40 minutes. Once cooled, break up granola and mix in dried fruit. Make sure to store it in an airtight container!

Kid Friendly

As you might remember, I've been doing a whole lot of babysitting lately (15 hours yesterday!!) and I've been trying to make some healthy, kid friendly meals. These chicken fingers that my mom makes were a real hit yesterday when I fixed them for the boys!  The great thing about them is that you can change up the ingredients easily (we didn't have saltines, so I just used a mixture of other crackers). 

16 saltine crackers, crushed

1/4 cup pecans, toasted and ground

1/2 tsp salt

1/2 tsp pepper

2 tsp paprika

6-10 chicken breast tenders

1 egg

Honey-horseradish dip

Stir together first 5 ingredients.  Whisk egg and dip chicken strips in egg, then saltine mixture.  Place on a sprayed broiler pan.  Cook 20 minutes on 425.

Honey-horseradish dip

1/2 cup plain nonfat yogurt

1/4 cup mustard

1/4 cup honey

2 TBSP horseradish

Mix all ingredients.

Dirty Feet

Last weekend, I did a 10K race that started at 8:45 PM.  Yeah, PM!  I was so excited for it because it was a trail run AND a run in the dark (my favorite conditions for running).  However, the trail let me down again (as you might remember from my half marathon) and I struggled to get through it.  It was sooo hard.  Thank goodness for it being dark, though!  We were given our own headlamps and fun glow sticks. I have never been such a sweaty mess of dust and dead bugs.  And guess what?? After the run, there was free pizza and a S'mores bar... which I didn't feel like eating so I drank a soda.  But, hey, it would have been cool if I hadn't felt like blowing chunks. 

I didn't manage to get a picture, but I did take one when I took off my shoes to find this...

 

Sadly, the feet under these socks are even grosser

 

Feeling Fishy?

Heeeello, friends! I have been a little boring this week, but hopefully this recipe will spice up your life! I made it for my mom's birthday this week.  Funny story-- the sauce calls for cilantro and I knew we had some growing in our little herb garden.  When I started cooking, I went outside but couldn't find any cilantro, only parsley. I called my mom and asked her where the cilantro was and she insisted that the plant I thought was parsley was actually cilantro.  Despite my misgivings, I decided that I must be confused about what cilantro was and made the sauce with it.  Well, guess what? It was parsley! So this recipe will probably be even better if you use the real ingredients!  



How the heck do you take pictures of tacos?  I am obviously terrible at it.


3 garlic cloves
2 medium tomatillos, husked and rinsed
1/2 medium jalapeno pepper
1/2 cup cilantro stems
3 TBSP mayo
1/2 tsp sugar
3/8 tsp salt, divided
2 cups thinly sliced red cabbage
1 TBSP lime juice
1 TBSP olive oil
4 (6 oz) tilapia filets
1/4 tsp black pepper
8 corn tortillas
1/4 cup fresh cilantro leaves

Arrange garlic, tomatillos and jalapeno on a foil lined jelly-roll pan. Broil 3 minutes on each side or until blackened.  Combine tomatillo mixture, cilantro stems, mayo, sugar and 1/8 tsp salt in a food processor; blend until smooth.

Combine cabbage, juice and oil in medium bowl and toss to coat. 

Heat large skillet over medium-high heat.  Sprinkle fish evenly with remaining 1/4 tsp salt and black pepper.  Coat pan with cooking spray.  Add fish to pan; cook 2 minutes.  Turn fish and cook 1 minute (or until done!!).

Heat tortillas and fill with fish, cabbage and sauce.  Mmm!

DYING to be Thin?

source

Eating disorders have always been a topic of convergence in my life.   I have written papers about eating disorders, done presentations on eating disorders, and read many, many books about eating disorders.  Right now we are studying them again in my class, prompting me to write about them and share my passion for spreading awareness and teaching HEALTHY self image.  

I think the reason I have studied eating disorders so much is that I have so much compassion for those who suffer from them.  My heart aches at this vicious cycle that is not really the "fault" of anyone in particular, for we all endorse it in some way.  We live in a world where thin is best, thin conquers all.  Appearance is everything.  

I cannot even tell how many comments I have received regarding weight and appearance.  In fact, when I started working on this post  Saturday, I had just had such a comment.  A friend of my mom's, who I'm sure was quite well meaning, was talking to me about my major and what I wanted to be.  She said, "Look at you! You're so thin.  You have beautiful hair and good skin, you can be anything!"  Actually, what I look like doesn't have anything to do with who I am.  But we believe it does; we believe that somehow that defines us.  That makes me so incredibly sad.  

We have to do something!  Start by stopping your subscription to the appearance myth.  Eating disorders are serious; they are deadly.  Here are a few facts I pulled from the National Eating Disorders Association that make me want to dissolve into tears:  

• 42% of 1st-3rd grade girls want to be thinner (Collins, 1991).
• 81% of 10 year olds are afraid of being fat (Mellin et al., 1991).
• 46% of 9-11 year-olds are “sometimes” or “very often” on diets, and 82% of their families are “sometimes” or “very often” on diets (Gustafson-Larson & Terry, 1992).
• Over one-half of teenage girls and nearly one-third of teenage boys use unhealthy weight control behaviors such as skipping meals, fasting, smoking cigarettes, vomiting, and taking laxatives (Neumark-Sztainer, 2005).
• 35-57% of adolescent girls engage in crash dieting, fasting, self-induced vomiting, diet pills, or laxatives. Overweight girls are more likely than normal weight girls to engage in such extreme dieting (Boutelle, Neumark-Sztainer, Story, &Resnick, 2002; Neumark-Sztainer&Hannan, 2001; Wertheim et al., 2009).
• The average BMI of Miss America winners has decreased from around 22 in the 1920s to 16.9 in the 2000s. The World Health Organization classifies a normal BMI as falling between 18.5 and 24.9 (Martin, 2010).
• 35% of “normal dieters” progress to pathological dieting. Of those, 20-25% progress to partial or full-syndrome eating disorders (Shisslak, Crago, & Estes, 1995).
• Of American, elementary school girls who read magazines, 69% say that the pictures influence their concept of the ideal body shape. 47% say the pictures make them want to lose weight (Martin, 2010).

First graders?  Nine year olds dieting??  Heartbreaking. 

 

Last but not least, here is a series called Dying to Be Thin that I think is excellent for raising awareness.  I know it is long, but please do watch it.  

 

Dying to be Thin video

 

For you formed my inward parts; you knitted me together in my mother's womb. I praise you, for I am fearfully and wonderfully made. Wonderful are your works; my soul knows it very well. My frame was not hidden from you, when I was being made in secret, intricately woven in the depths of the earth.  Psalm 139:13-15

How to Destroy Relationships

I have a lot of mixed feelings about technology.  In some ways I think it is great.  After all, I am a blogger.  But I think there are a lot of terrible things about it.

I see a married couple on their phones during their entire dinner, while their baby sits in a highchair.

I see people scrolling through their phones whenever they are are spending time with their friends.

I see families sitting together on their phones instead of talking.

I see people updating their facebook when they go to the bathroom and instagraming every minute detail of their lives.

That scares me.

What are our relationships becoming when we can no longer spend time with a real live person without being distracted the whole time?  How can we say we care about people if anytime we are with them, we are only giving them half our attention?  If our dependence on technology is like this now, what will it be like in 5, 10, 15 years?  

I have no answers, only questions.

How to be a Runner

1. Be Crazy

2. Enjoy Torture

That's me (in blue) covered in mud!

Just kidding! I really believe that we can all be runners.  You may not be fast but you can put one foot in front of the other and run.  The problem is there are so many "problems" surrounding running... it's hard on your body, you get injured easily, it's hard on your feet, etc.  Those things can be true, but there are ways for dealing with it!  The biggest thing is running properly and not overdoing it.  Recently, I did a presentation on proper running techniques in school so I will share a couple tips that are often overlooked or misunderstood.

-- Don't stretch your legs way out!! Your feet should land below your hips.  Often people think they need to take big strides when you are running, but you don't!

-- Look up!  Don't allow your head to slouch forward when you are tired.

-- Use your arms to propel you forward.  Don't hold your shoulders up, keep arms at a 90 degree angle.  Swing back and forth, but don't twist them in front of your body as this only slows you down!

-- Land mid foot.  This isn't always agreed upon by running experts, but I believe it is safe to say that this is probably the most safe way to run.  It reduces shock on the body and prevents stain caused by "heel striking"

I think learning to run is awesome, so I hope that you will utilize these tips and try going for a run! I always say that once I have gone on my run for the day, I have done one of the most challenging things I will do all day.  Let today be the day!

Easy Tips for Falling Asleep

source

 

We all love our sleep.  But sometimes, it is really hard to fall asleep.  I have compiled a list of my favorite tips for falling asleep.  Some of them I'm sure you've heard before, but hopefully you can learn something new. And I'd always love to hear your ideas, so please share!

• Make sure your skin and lips are moisturized... it may sound crazy but I've read that little discomforts like this can lead to a more fitful sleep

source

• Use your bedroom just for sleep! Don't do work on your bed or lie in your bed to watch TV.  Also, don't clutter your room with distracting pictures, even if they are of family members.  (Now, I'll be honest... I don't follow this rule!)

• Don't eat or exercise within a couple hours of bedtime

• Keep a regular schedule AKA go to bed and wake up at approximately the same every day

• Make sure your room is a comfortable temperature.  Personally, I can't stand a hot room when I'm sleeping.  Even in the winter, I keep a fan going full blast.  To me, a warm room keeps me awake and makes my sleep fitful.

• One of the things that keeps me up the most is noise.  I like the white noise of a fan, but I also use ear plugs, which I fully believe are the best invention ever.

• DON'T LOOK AT THE CLOCK, whatever you do! And don't lie in bed for hours stressing about falling asleep.  If I can't fall asleep, I usually get up and walk around for a few minutes.  If this doesn't help, I will read for a bit.  Almost always does the trick.

source

• Try stretching before bed.  It not only relaxes your body, but it can also relax your mind.  For tips on my favorite way of streching, read this post about foam rollers.

• Write things down before you go to bed.  If you have a to-do list floating around in your head, it creates stress and keeps you from falling asleep.  If you write it down, you can be assured you will remember the next day.

 

Something that is Wonderful.

Yes, that is food.  Cause I think food is wonderful.  I tried this out the other night on my family and my friend, Joy, and they seemed to like it.  I certainly did.  It is definitely a bit time consuming but I broke the process up into steps.  The night before I roasted the squash and made the filling, I made the pasta in the afternoon the day of, and I added the sauce that night.  But however you do it, I think it’s worth it cause it is gooooood. 

Butternut Squash Ravioli

1 butternut squash (about 1 ½ pounds)
Cooking  spray
1 TBSP chopped fresh oregano
2 TBSP unsalted butter, melted
2.5 ounces Parmesan cheese, grated
3/8 tsp salt
½ tsp freshly ground black pepper
36 wonton wrappers  (you can find these around the tofu)
1 large egg, lightly beaten
2 garlic cloves
1 ½ cups fresh baby spinach
½ cup fresh basil
¼ cup walnuts, toasted and chopped
2 TBSP extra virgin olive oil
2 TBSP vegetable broth
1 tsp lemon juice

Bake squash at 400⁰ (you should definitely put it on a baking pan) for about 30 minutes or until soft enough to cut.  Remove seeds and scrape out pulp into bowl.  Mash.  Combine oregano, squash, and butter in a large bowl.  Stir in 2 ounces (1/2 cup) cheese, ¼ tsp salt, and ¼ tsp pepper.  Spoon about 1 ½ tsp of squash mix into wonton center (keep other wonton wrappers under paper towels until using). Moisten edges of wonton with beaten egg and pinch edges to seal in a triangle.  Repeat.

 

Place garlic in food processor and pulse.  Add remaining ½ ounce (2 TBSP) cheese, 1/8 tsp salt, ¼ tsp pepper, spinach, basil, and 2 TBSP walnuts.  With processor on, slowly pour oil, broth and juice through chute.  Process until well blended.

Bring 6 quarts of water to boil.  Add half ravioli and cook 3 minutes; remove with slotted spoon.  Repeat.  Add to pesto and toss.   

 

 

WARNING: I mistakenly made the ravioli and stuck it in the fridge all afternoon without the sauce.  This made one giant blob of ravioli that could not be pulled apart and had to be cut. It was still delicious!  Enjoy!

 

A sad reminder.

This girl breaks my heart.  

Hillary Kind died 4 days ago, just 2 days before her 26th birthday.  Melanoma can be deadly and is the most common cancer in young adults. We can do so much to prevent it. And yet, our culture tells us that we are most beautiful if our skin is tan. It's not true!! Every time your skin tans, you are damaging it. It doesn't matter if you put on SPF 10 before you tan, it is still damaging it! Love your skin-- it goes through a lot of wear and tear. Don't make it go through skin cancer too.

Live Better America (.com)

Have you heard of this website?  I think it is awesome.  They have everything you could ever want (ok, ALMOST everything you could ever want).  They have all kinds of healthy eating recipes.  They also have classic recipes that they have “healthified” which means that they take an unhealthy recipe and make it healthier.  It might not be the best thing for you but it’s a great way to lighten up your favorite meals.  They also have recipes for all different diets--- gluten free, heart healthy, low sodium. 

In their Food 101 section, they have tips on buying fruits and veggies, how to prepare them and all about their nutrients.  Cool,  huh?  And my last little blurb about this website?  They have a blog with all kinds of tips on how to change up your lifestyle. 

One of my favorite recipes from this website is Healthified Pumpkin Cheesecake.  Since I’m raring to go with all this fall-ness, I can’t wait to make this cheesecake again soon!  I have taken it with me to several potlucks and it has been a big hit.  Check it out! 

Hope you enjoy this website!

Joyfully yours,

Danielle

P.S. While it may seem like I am getting paid to promote this website, I’m not.  I just really like it.  Although, I think they should pay me (-:

85 days 16 hours 51 minutes 18 seconds

Yes, I hate running.  However, I have a strange obsession with doing things I hate.  I am setting out to do my second Mud Run on October 27^th…. Whoooo!!!  I did one with my friends several years ago and it actually turned out to be disappointingly easy.  I’m hoping this one will be tougher.  If you don’t know what a Mud Run is… you guessed it… it is a run in the mud.  It is surprisingly awesome to run while covered/crawling through mud.  There are also lots of obstacles along the way.  So just though I’d share with you something that I’m super pumped/nervous about. I will be sharing more as I start getting ready for it! Yay!  Have a great weekend. 

Joyfully yours,

Danielle

Have you heard of foam rollers?

I hadn’t until I went to physical therapy.  Now I think they are the best thing ever.  When I did an internship in a physical therapy clinic, I learned that a MANY injuries are caused because of muscle tightness.  Often, people don’t even realize how stinkin’ tight they are… I certainly didn’t until I began using one of these!  Seriously, if you have never done it, you need to try.  You will not believe how amazing your body feels after using a foam roller.  Those tight muscles are not good for your body and can even lead to serious injuries!

You can find foam rollers online or from a physical therapy clinic near you.  The black roller is more dense than the white color, so it is a little more difficult.  Please let me know if you have ANY questions.

I am going to show you how to do three foam roller exercises for the lower body.  I do these every morning after my workout.  Please excuse the lack of professional quality photos ;-) *One warning… if you do have tight muscles, this is going to be painful the first few times! Don’t let that discourage you, as your muscles loosen up it won’t hurt at all!*

1.      Foam Roller for Gastrocnemius (Calf Muscle)

Begin with the roller right above your ankle, one leg crossed over the other.  Lift your bottom off the ground, supporting yourself with your arms.  Using your arms to move you, roll the foam roller to right below your knee and back down to your ankle.  Be sure not to roll over the knee joint!  Repeat 5-7 times.  Switch to the other side.

2.      Foam Roller for Iliotibial Tract (Side of thigh)

Lie with the roller below your hip.  Using your arms to pull you, roll down to right above the knee and back to your hip, being careful not to roll over your knee joint.  Repeat 5 times and switch to the other side.

3.      Foam Roller for Quads

Lie with foam roller under your upper thigh.  Using your arms to move you, roll down to above the knee joint and back.  Once again, do not go over the joint! Repeat 5-7 times.  If you’d like to stretch your hamstrings (not shown), flip over and do it on the backs of your leg (don’t go over the knee joint!).

So… there you have it!  The foam roller! 

GO TRY IT!

I will be on vacation next week, so have a wonderful week!  Joyfully yours,

Danielle

Tooth tip!

I, for one, love beautiful teeth.  So I want to do everything I can to keep my teeth healthy and bright.  The last time I was at the dentist, I told them that I was beginning to have a couple sensitive spots that I was worried about.  The hygienist told me this interesting fact:

Acids can start to erode away the enamel on your teeth, which can lead to sensitivity and cavities.  How can you prevent this? By rinsing out your mouth with water immediately after eating acidic foods, including fruits, coffee, and wine.  And don’t brush your teeth instead of rinsing, because brushing will actually push the acid further into your teeth.  So, if you want to keep those pearly whites healthy and strong, try rinsing with water.  Good to know!