Wisdom Wednesday

Everyday I battle with my alarm clock and waking up to work on my fitness in the morning. It is the one thing I need to do everyday, for myself, to place myself in the right state of mind to conquer the day. It is also the most important appointment I set during my day. Bosses do not cancel important appointments. Remember to make yourself a priority, no matter what!

Week in Review

This week was a little different but entirely fun because I had the opportunity to make new connection with people I meet along my journeys as a registered dietitian. I was asked to be a part of a panel discussion for musicians to answer questions about healthier eating while on the road for the Des Moines Music Coalition Music University. It was a pleasure meeting and conversing with Jessinda with Bankers Trust and David with Green Room Music Source. 

I ended the week going to visit my momma and family back in Panama. We ended up having so much fun, we forgot about making the planed roast, carrots and potato dinner. Oooppsss!  So I ended up whipping up grilled cheese on my momma's legendary homemade bread and pairing it with veggies and ketchup! Yum!

Workout Playlist of the Week

Here is what I am listening to this week to keep me motivated. Click here to get my playlist!

What I Love Right Now

With the start of fall, I am all about warm and cozy. Since tea is my all-time favorite beverage, and Oprah Chai has always been one of my go-to's, I was excited to find the Oprah Cinnamon Chai flavor. It is a must try if you enjoy chai flavor. Funny thing is, I was sprinkling cinnamon in the plain chai!  I also am giving my almonds a sabbatical and replacing them with hazelnuts (no not Nutella, real deal hazelnuts).  A serving size is actually about the same as almonds and sport about the same amount of fiber. I am also excited about the magnesium content, to help my calmness continue throughout the day. 

The recipe I am crushing on right now is courtesy of Chef Stacey. Freekah is such a delicious whole grain and is very versatile. This is a must make for fall breakfasts. Freekah has a light smoky flavor and a nice chewy texture that compliments berries and yogurt. The Cinnamon Chai and these berry parfaits are a very satisfying warm and cozy breakfast. Click here for the full instructions and more mouth-watering pictures. 

~AE

My Friday Favorite: Add a Little "Pop" to Your Summertime Party

Summertime is the most adventurous season of the year. We pack our evenings and weekends with as many activities as possible to take advantage of the longer days and beautiful weather. In the midst of all the madness, our friends and family schedule events and gatherings to reconnect and spend quality time together. What will be the common denominator at all these exciting functions?  Food, of course!  Burgers, brats, hot dogs, potato chips, crackers, dips, pasta salads, brownies, cookies, cupcakes and countless other tempting, delicious and calorically dense eats. 

It the midst of all of ours summertime favorites, we forget about one of the most healthy and versatile snacks in the grocery store, popcorn. I have rediscovered my love for popcorn and have decided to make this my go-to summer snack for get togethers at my home and 

away from home. Almost everyone I know really loves popcorn too and I have come up with a few fun ways for you to add a little "pop" to your next party. 

This adventure all started with a little trip to my kitchen and I was only going to make my popping good creations from what I already had in my house. This is the best thing about popcorn, you can make creations of any combination your taste buds love:  from sweet to spicy, savory to sour. Popcorn compliments a wide variety of flavors and can be a lot of fun to eat. 

I always have microwave popcorn in my pantry and one of my favorites is Iowa-grown Jolly Time Pop Corn. Jolly Time has a registered dietitian approved line of healthy options:  Healthy Pop Butter and Kettle Corn, in large bags and mini bags, Healthy Pop Low Sodium, Crispy White and Caramel Apple.  All of these tasty flavors are only 20 calories per cup popped and are a good source of energy boosting whole grains and fiber. Since they are so low in calories, it leaves a little wiggle room to add a few indulgent ingredients of your own. Shall we start with one of my favorite creations out of my kitchen?

I am a HUGE fan of chocolate and I pretty much always have dark chocolate chips on hand to curb my "occasional" sweet cravings. I knew this would pair perfectly with the sweet and rich flavor of coconut. 

I like the pairing of dark chocolate with toasted coconut. So I measured out 1/2 cup of coconut and placed it in a pain heated to medium. Watch the coconut closely while constantly stirring to prevent it from burning. Once it is lightly brown, remove from heat. 

I recommend dividing your freshly popped popcorn into 4 bowls and equally divide the toasted coconut flakes, sprinkling on top. Divide 1/4 cup of dark chocolate chips between the 4 bowls. Melt 1/4 cup of the dark chocolate chips, melt and drizzle the chocolate over the 4 bowls. 

Yummmmmm!

The next surprise from the kitchen is a simple one, but involves my most favorite dried fruit:  golden raisins. All you need is 1/4 cup shelled pistachios, roughly chopped and 1/4 cup of golden raisins. Divide your freshly popped corn into 4 bowls and equally distribute the pistachios and golden raisins. Enjoy!

Drum roll please.........For the grand finally of my pantry popcorn party, this is hands down my favorite. Summer would not be summer without basil and tomatoes in mouth-watering caprese fashion.

Popcorn does not need to be limited to shelf stable add-ins, fresh and full of flavor toppings can really compliment the crunch of popcorn. All you need is 1/2 cup freshly shredded Parmesan, 1/2 cup of ribboned fresh basil leaves, 1/3 cup roughly chopped sun-dried tomatoes and 1 teaspoon of freshly cracked black pepper. 

For this creation, I like to place the 1/2 the freshly popped popcorn on a large plate for sharing. The first layer I top with half of all the toppings. Then I top that with the rest of the popcorn and repeat. I recommend making sure the popcorn is nice and warm so the cheese melts, and the heat warms the basil and tomatoes to intensify the flavor. 

Your welcome!

At your next get-together, consider forgoing the potato chips, brownies and cupcakes.  Take a "shopping" trip around your kitchen and see what flavorful, healthy, satisfying and 

posh treats you can create for your guests with my longtime favorite summertime snack:  popcorn. 

AE

Halloween Week in Pre-view

It is the last week of October and that screams Halloween. We celebrated Halloween in the store this past week and had a pretty fun trick or treat event for over 300 kids.

I had to share this picture of sno balls because it reminds me so much of my Dad and Halloween. I remember Dad coming to Omaha while I was in college during Halloween week. He brought me a package of orange sno balls as my treat. I have been a lover of them ever since. Coincidence that there was a cart of these back by the time clock. Love it when my Dad says hello in special ways.

Halloween is also my Dad's holiday. He would decorate our front porch and play spooky music for all the trick or treaters. Not to mention his love for shopping for Halloween candy....we always had the best candy - Snickers, Baby Ruth's, Kit Kats, Almond Joys. If it was a candy bar with chocolate, peanuts and caramel, we had a bag of it. I love his sweet tooth, it makes me smile.

We had a variety of candy all over the store, but as the dietitian, I had to have something a little different.

So, I had a special witch by my side to lure the kids our way.  Even big kids.  

I handed out tooth brushes and a healthy snack mix. Both were a hit!  Yes, even the tooth brushes!  Halloween is about candy and treats, but a healthier snack mix can be a treat too for kids and adults.

Here is my easy recipe:

2 cups of Wheat Chex

1 cup of Golden Raisins (my favorite)

1 cup raw pepitas (pumpkin seeds)

1/2 cup mini chocolate chips

Portion out 1/3 cup into snack bags and serve.

Happy Halloween! 

Week in Review

Yesterday, one of the most finest, loveliest and most beautiful people I know celebrated her birthday. So we had to make it a special day!  Starting off with a dietitian special of veggies and hummus. I had intended on making pumpkin hummus to be festive, but I completely forgot my pumpkin.

My friend Kevin (who has impeccable taste for food and dining) recently had me over and had a tantalizing meat and cheese plate.  So I had to re-create his masterpiece. He introduced me to Graziano Brothers Italian Grocery Store here in Des Moines for delicious prosciutto and spicy soppressata. He also generously shared his homemade spicy peach jam that paired perfectly with the Maytag blue cheese. A few dried apricots and fresh grapes made the plate.

Last year, I purchased a paper flower kit with the intention of making her a big beautiful bouquet of these adorable paper flowers. As I got into the 2nd or 3rd flower, I realized the process was not as easy as it seemed.  Yes, there were instructions that were not difficult, but my poor fingers!  Also, I am not really an artsy crafty kind of gal, but I think she liked them.

It wouldn't be birthday without a cake, candles and wishes. My classy friend Kevin also introduced me to an amazing bakery in West Des Moines called Let Them Eat Cake. All of their flavors are great, my favorite being the pink champagne cake. I can't even describe the deliciousness. When I was there,  I also picked up one of their mini cakes in key lime pie flavor, because I cannot resist key lime pie anything. 

It wouldn't be a celebration without many laughs....

or selfies...

and a tired puppy.

Happy Birthday Christine! Wishing you many, many more!

Living Healthy and Happy: Sleep

Sleeping like a baby...don't you wish you had the luxury to slumber like this at any time?  Do you struggling to sleep at night or get the recommended 6-8 minimum hours of sleep at night? 

What many of us do not understand is that sleep is just as important for overall health as eating well and physical activity. Sleep is the time our bodies repair and relax. It is important that our bodies go through all 4 stages of sleep for our bodies to get the repair they need from all the hard work it goes through during the day.

There is no magical number of hours for every individual. I myself need 6 1/2 to 7 hours of restful sleep to function at my best. This means I can easily wake at 4:30 a.m. to start my day and can easily fall asleep at 9:30 p.m.  If I don't have a restful sleep, my body knows and everything I do is affected the next day 

During sleep, tissues repair themselves, blood pressure decreases, red blood cells regenerate and muscle fibers repair. But there are a lot of important things happening with your hormones that lead to being healthier and happier.  According to the National Sleep Foundation (http://sleepfoundation.org), "levels of the hormone cortisol dip at bed time and increase over the night to promote alertness in morning.

Sleep helps us thrive by contributing to a healthy immune system, and can also balance our appetites by helping to regulate levels of the hormones ghrelin and leptin, which play a role in our feelings of hunger and fullness. So when we’re sleep deprived, we may feel the need to eat more, which can lead to weight gain."

Sleep is very much a part of the big picture. Now grab your pillow, turn the light and cell phone off and make sure to catch those zzzzzz's! 

Off to snore a hole in the pillow.....Good night!

For more information on how to start living YOUR healthy life and discuss an individualized plan for you, call or email me at 515.285.7266 | acundiff@hy-vee.com

Tasty Tailgate

Football season is upon us and so are all the high caloric and low nutrient dense foods that we chow down on.  I know, I know, who wants to eat healthy during football season?  Well since there are games being played almost every day of the week, you might want to consider watching those calories before you bust out of your favorite jersey while cheering for your team. 

Try this healthier take on a common tailgate recipe, hamburger and beef cheese dip.  It will be a winner at your next party and you won't pop a button on your pants.

Hut Hut Hummus

1 large container of Garlic Hummus

1 16-ounce bottle of medium salsa

1 can of black beans, rinsed

Place all ingredients in a slow cooker and keep on warm until ready to serve. Serve warm dip with your favorite veggies, whole grain crackers, pita or corn chips.

My Favorite Summer Salad

Summer brings so many vegetables from the garden that have rich color and amazing flavors. There is just a difference in the taste of garden vegetables. Each time I have visited my parents, I come home with goodie bags filled with colorful goodness.

Growing up, I remember one of my favorite salads my Grandma Jose made. It was one of the easiest recipes and was  a continual summer side dish made with fresh cucumbers and my favorite, onions. I like to take it one step further and add the sweet taste of tomatoes to it. Make sure to try my favorite summer salad.

Cucumber Summer Salad

Ingredients

• 5 medium tomatoes, halved lengthwise, seeded, and thinly sliced
• 1 small to medium red onion, peeled, halved lengthwise, and thinly sliced
• 2 large cucumbers, halved lengthwise and thinly sliced
• 2 tablespoons extra virgin olive oil
• 2 cups of white vinegar
• 1/4 cup sugar
• 1/4 cup Truvia
• Coarse salt and  black pepper, to taste

Directions

Dissolve sugar and Truvia into white vinegar.

Dress the tomatoes, onions, and cucumbers with olive oil, salt, and pepper.

Pour vinegar mixture over vegetable mix in and air tight container.

Let stand while you prepare dinner, about 20 minutes or for best results, overnight.

Toss before serving.

Sometimes a girl needs a cookie.....

I think cookies are one of my favorite desserts. I have the best memories of baking cookies with my mom and sister. Chocolate chip was always the flavor of choice but oatmeal raisin was a close second. When I found this recipe for cookies, I was skeptical, but they are really a tasty and healthier way to get my cookie fix.  

Healthy Cookie Recipe

Servings: 8 • Size: 2 cookies 

All you need:

• 2 medium ripe bananas, mashed
• 1 cup of uncooked quick oats
• 1/4 cup of a favorite add-ins:  dark chocolate chips, dried raisins, dried apricots, dried apples, walnut pieces, toasted almond slices, unsalted sunflower seeds, chopped hazelnuts

All You Do:

1. Preheat oven to 350°F. 

2. Spray a non-stick cookie sheet with Hy-Vee Olive Oil spray.

3. Combine the mashed bananas and oats in a bowl. 

4. Fold in your favorite add-in and place a tablespoon of each on the cookie sheet.
5. Bake 15 minutes. Makes 16 cookies.