May 2014 Favorites!

It's favorites time again! In this video, I'm sharing some of my favorite things from the month of May, including healthy foods, natural beauty, and some funny stories from my recent vacation. [x_video type="16:9, 5:3, 5:4, 4:3, 3:2" m4v="" ogv="" poster="" hide_controls="" autoplay="" embed='' no_container="true"]

Influenster #GoVoxBox Unboxing

It's Influenster unboxing time! I recently got the #GoVoxBox in the mail and I wanted to share all of the goodies with you. This box is fitness themed and I'm pretty excited about a few of the items. [x_video type="16:9, 5:3, 5:4, 4:3, 3:2" m4v="" ogv="" poster="" hide_controls="" autoplay="" embed='' no_container="true"]

4 Tips to Make Pastured Meat Affordable

Choosing pastured meats is essential to a healthy diet, but the price of pastured meats can be a little bit of a shock for people. In today's video, I'm giving you 4 tips for fitting pastured meats into your food budget. [x_video type="16:9, 5:3, 5:4, 4:3, 3:2" m4v="" ogv="" poster="" hide_controls="" autoplay="" embed='' no_container="true"]

Previous video: Why Is Pastured Meat So Expensive?

How to make stock in a slow-cooker.

Why Is Pastured Meat So Expensive?

Choosing pastured meats is essential to a healthy diet, but the price of pastured meats can be a little bit of a shock for people. People are always asking me: "Why are pastured meats so expensive?" In today's video, I break down the main factors that influence the price difference between pastured meats and industrial, factory farmed meats and highlight some hidden costs of industrial meat. [x_video type="16:9, 5:3, 5:4, 4:3, 3:2" m4v="" ogv="" poster="" hide_controls="" autoplay="" embed='' no_container="true"]

3 Tips For Choosing a Dietitian

When you're looking for someone to help you with your diet, a Registered Dietitian Nutritionist is the way to go. But every dietitian isn't created equal, so how do you find one that works for you? Here are my three tips for choosing a dietitian.

1. Know what you need. Are you looking for just one session to clear up some questions or a program where you meet with the dietitian for several sessions to do some in-depth work? Is it a must for your to meet with your dietitian in person or do you like the flexibility of someone who, like myself, offers virtual services?
2. Consider their specialty. Just like doctors, dietitians have different specialties. Some are generalists while others are experts in a specific area, like allergies or eating disorders. I, for example, specialize in whole foods nutrition and wellness. I work with clients looking to get off the diet cycle and build a healthy lifestyle focused on real food. I wouldn't be a good fit for someone who refuses to cook or who needs help with their diet due to kidney failure. You've got to find someone who can help with your specific situation.
3. Remember they're a person. Your dietitian isn't (or at least shouldn't) just be an information resource like a text book or encyclopedia. So much of what a dietitian does is focused on supporting a client in the changes they're making. Dietitians each have their own individual experiences and personalities which are going to influence your relationship with them. You need to find someone you can trust and who's personality jives with yours. That way, you'll get the best experience possible and be more likely to accomplish your goals.

April 2014 Favorites!

1. Shea Moisture Olive and Green Tea Body Wash
2. Eden Organic Tart Cherry Juice
3. Oh She Glows Cookbook by Angela Liddon
4. Moleskine journal. Mine's green!
5. My newsletter! Sign up at the top of this page. :)

If you want to hear my thoughts on all of these items, plus get some info about my newsletter, make sure you watch the video below!

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What are you loving this month? Share in the comments below!

Why I Don't Care How Much You Weigh

We are constantly bombarded by messages about how important weight is when it comes to our health. It's simple: being overweight is unhealthy and thinness equals health. But does weight really matter? In this video, I explain why we should stop worrying so much about weight and what we should be focusing on instead. [x_video type="16:9, 5:3, 5:4, 4:3, 3:2" m4v="" ogv="" poster="" hide_controls="" autoplay="" embed='' no_container="true"]

Have you ever found yourself measuring your health based solely on your weight? What do you think about this approach? Share in the comments below!

Three "Healthy" Foods This Dietitian Never Buys

 

1. Egg substitute. If there's one thing to remember when it comes to food, it's that an imitation is never going to beat out the real thing. The cholesterol in eggs actually doesn't have much of an impact on blood cholesterol and whole eggs are chock full of nutrients. Egg substitutes, on the other hand, get rid of the yolk, which is nutrient rich, and then throw in additives and cheap vitamins in an effort to make up the difference. Instead, go for the real thing (my Feta Red Onion Frittata is a great place to start) and find a local supplier who raises their chickens on pasture.[gap size="50px"]
2. Boneless, skinless chicken breasts. Believe it or not, chickens aren't boneless, nor are they skinless. :) Instead, buy whole pastured chickens from a local supplier and roast them, or cut them up into parts yourself. You'll be able to afford high quality meat (because whole chickens are cheaper than parts) and you'll get the benefit of the different nutrient profiles found in the various parts. Plus, when a chicken is raised properly on pasture, the fat composition is different, meaning you can eat the skin without any worries. As a bonus, you'll have the bones leftover too, which can be used to make a healthy and delicious homemade chicken stock.[gap size="50px"]
3. Skim milk. Again, we've got to get off this anti fat train. Many nutrients can't even be absorbed by the body unless there is some fat in the mix. If you can tolerate dairy well, find milk that comes from cows raised on pasture (noticing a trend here?) and buy the whole stuff. For those of you who want some more info and explanation on why I love whole milk, I made a video all about it.

Did any of these items surprise you? Share your thoughts in the comments below!

4 Must-Dos Before the Farmers Market Opens!

Spring is finally here and that means that farmers markets across the country are getting ready to open for the new season. In this video, I share my top 4 must-dos before your local farmers market opens, so you can be ready for all of those fresh fruits and veggies! [x_video type="16:9, 5:3, 5:4, 4:3, 3:2" m4v="" ogv="" poster="" hide_controls="" autoplay="" embed='' no_container="true"]

Which foods are you most looking forward to getting your hands on this season? Are you a tomato fanatic like me? Share in the comments below!

March 2014 Favorites

March is behind us and that means it's favorites time again I don't have a ton of stuff to share this go around, but what I do have is seriously awesome. :)

1. Numi Moroccan Mint Tea
2. Highland County Maple Festival
3. Seed Saver's Exchange
4. Songza "In a Busy Coffee Shop" Playlist

If you'd like to hear descriptions of all of my favorites and why I love them so much, make sure you check out my video!

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What have you guys been loving this month? Share in the comments below!

Almond Joy Granola Recipe

As a kid, Almond Joys and Mounds were two of my favorite candies (why they don't marry the two and make a dark chocolate Almond Joy, I will never understand).  So, inspired by my love for that delicious combination of chocolate, almonds, and coconut, I've created this Almond Joy granola. Now, this doesn't taste like candy (because it's not) and it probably doesn't even taste like most granolas you've had either. You see, I find that your average granola is way too sweet. So, when I make granola, there is much less sweetener involved. You still get great flavor, but without the sugar crash. Best of both worlds!

Almond Joy Granola

makes approximately 10 cups

Ingredients

4 cups rolled oats

1.5 cups flaked coconut

1.5 cups raw almonds

1/3 cup carob powder

1/2 teaspoon salt

1/4 cup coconut oil

1/3 cup maple syrup

1 teaspoon coconut extract

Directions

1. Preheat over to 300°F.
2. Combine oats, coconut, almonds, carob powder, and salt in a large bowl and stir until all ingredients are evenly distributed.
3. In a small saucepan over low heat, combine the coconut oil and maple syrup. Warm until the coconut oil is completely melted, then add the coconut extract and stir to combine.
4. Pour the coconut oil and maple syrup mixture over the dry ingredients and stir with a spatula until everything is evenly coated and there are no dry patches. All of the carob powder should turn from light to dark brown, so if you see any light brown areas left, just keep stirring.
5. Distribute the oat mixture evenly between two baking sheets lined with parchment paper. Spread it using your spatula until everything is in an even layer.
6. Cook the granola in the oven for 45 minutes, rotating the pans halfway through.
7. Remove the granola from the oven and allow it to cool. Store in an air tight container at room temperature.

Quick Tip: Switching To Whole Wheat Flour

Switching over from white to whole wheat flour in your cooking is a big step when it comes to healthy eating, but finding 100% whole wheat recipes can be challenging and a lot of the "whole wheat" recipes out there still use some white flour. In today's video, I share a quick tip for making your favorite recipes 100% whole wheat, and also some strategies to get the whole wheat haters in your life on board. [x_video type="16:9, 5:3, 5:4, 4:3, 3:2" m4v="" ogv="" poster="" hide_controls="" autoplay="" embed='' no_container="true"]

Why This Dietitian Buys Whole Milk

Everyone knows that they should be choosing low-fat and non-fat dairy options, but is this really what's best for our health? In today's video, I share the reasons why I choose whole milk for myself and the one instance you should never buy whole milk. [x_video type="16:9, 5:3, 5:4, 4:3, 3:2" m4v="" ogv="" poster="" hide_controls="" autoplay="" embed='' no_container="true"]

Recipe: Vegetable Chickpea Soup

This soup is perfect for the transition between winter and spring. It's on the lighter side of things, but is still comforting and warm while you wait for the weather to make up it's mind. It all comes together quickly without any sacrifice in flavor thanks to homemade broth. If you still haven't tried to make slow cooker stock, you gotta do it! It's super easy, requires very little active time, and is a great way to stretch your food dollars. Plus, it tastes amazing and gives this fast dinner the flavor of something that's been cooking away all day long.

Ingredients

2 tablespoons olive oil

1 large onion, diced (avoid onion tears with this tip)

3 cloves garlic, minced

1 lb carrots, sliced on a bias

4 large ribs of celery and their greens, chopped

28 ounce canned diced tomatoes

1.5 cups cooked chickpeas

1 teaspoon dried thyme

1/2 teaspoon salt

Freshly ground pepper

10-12 cups homemade vegetable or chicken broth (I usually end up with around 11 cups when I make slow-cooker stock)

Directions

1. Heat oil in a large soup pot over medium heat. Once oil is hot, add onions and cook, stirring frequently, until translucent, about 3-5 minutes.
2. Add garlic to the pot and cook for 30 seconds, stirring constantly.
3. Add carrots and stir to incorporate. Cook for 2-3 minutes. Repeat with celery.
4. Add chickpeas, thyme, salt, pepper, and tomatoes and stir to distribute all of the ingredients evenly. Add vegetable or chicken broth to the pot and cover.
5. Bring the soup to a boil, and then reduce the heat to simmer until the vegetable are crisp tender, about 15 minutes. Be sure to stir the soup well when serving, so all of the chickpeas don't end up at the bottom of your pot.

If you make this, be sure to send me a picture on Facebook, Twitter, or Instagram! And don't forget to share it with your friends!

Nutritionist? Dietitian? What's the Difference?

That's the number one question I get from people when they first find out what I do. In today's video, I explain the basic difference between RDs and nutritionists and give a little overview of exactly what it takes to become a Registered Dietitian. [x_video type="16:9, 5:3, 5:4, 4:3, 3:2" m4v="" ogv="" poster="" hide_controls="" autoplay="" embed=')' no_container="true"]

Recipe: Banana Almond Smoothie

I generally try to see tropical fruits like bananas, pineapple, and mango as specialty items in my diet, rather than staples. After all, they come from a long ways away and I try to stick with local foods as much as possible. Local foods taste better, have more nutrients, and are generally suited to support your body in the unique elements of your climate. With that said, nothing is perfect and I have been on quite the banana kick here recently.

This smoothie has become a staple for me over past few weeks and I'm just going with it. In this recipe, I use almond butter instead of the more traditional peanut butter and add in some cinnamon for a little twist.

Ingredients

1 large banana

1 tablespoon almond butter

1/4 teaspoon cinnamon

3/4 cup milk

Directions

1. Add all ingredients to a blender and blend until smooth. Enjoy as an on-the-go breakfast or a substantial snack.

One Crazy Tip For No More Onion Tears!

Onions are in most savory recipes, but the pain and tears that come along with cutting them up can be a constant struggle. In this video, I'll share the one crazy tip for cutting onions that will end your onion tears for good! [x_video type="16:9, 5:3, 5:4, 4:3, 3:2" m4v="" ogv="" poster="" hide_controls="" autoplay="" embed='' no_container="true"]

February 2014 Favorites!

1. Almond Biscotti (I used all whole wheat pastry flour)
2. Banana Smoothie
3. Physician's Formula Organic Wear CC Cream in Light
4. Physician's Formula Organic Wear Jumbo Mascara in Ultra Black
5. Shea Moisture Raw Shea Butter Body Lotion  with Frankincense and Myrrh
6. Allegiant by Veronica Roth
7. Overdrive
8. Kingdom Hearts 1.5

For my thoughts and more info about the products, watch the video below!

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Recipe: Feta Red Onion Frittata

Frittatas are one of my favorite dinners because they are quick, easy, and can be adapted to your tastes or whatever you happen to have on hand. Plus, the leftovers can serve as breakfast, making it the ultimate when it comes to versatility. In this version, I combine caramelized red onion with feta cheese, giving a little hint of sweet and salty in each bite.

Feta Red Onion Frittata

makes 4-6 servings

Ingredients

2 teaspoons coconut oil, plus more for greasing cast iron skillet

1 medium red onion, sliced into half-moons

8 large eggs, beaten

1/3 cup crumbled feta cheese

1/2 teaspoon salt

Freshly ground black pepper to taste

Directions

1. Heat 2 teaspoons of coconut oil in a medium-sized pan and heat on medium heat. Add onions to the pan and stir occassionaly, breaking the slices into slivers as you go, until the onions are caramelized, 5-10 minutes. Once cooked, allow the onions to cool while you prepare the rest of the ingredients.
2. In a large bowl, combine the eggs, feta, salt and pepper, mixing until all ingredients are evenly distributed.
3. Grease a cast iron skillet with coconut oil (the amount you need will depend on how well seasoned your skillet is to start with) and heat on medium-high heat.
4. Once the skillet is ready, add the cooled onions to the egg mixture and stir to incorporate. Pour the finished mixture into the heated skillet. Then, turn the heat down to medium-low and pre-heat your broiler to low.
5. Cook the frittata on the stove-top until the edges are set and pull away easily from the skillet, about 10 minutes.
6. Transfer the skillet to the oven and place directly below the broiler. Cook for 2-3 minutes, or until the top is browned and the frittata is cooked through when tested with a knife. Be sure to keep a close eye on it because things can go from browned to burnt pretty quickly.
7. Allow the frittata to cool for 5 minutes, cut into 8 slices, and serve.

Influenster J'adore Vox Box Unboxing!

It's Vox Box time! In this video, I open my J'adore Vox Box from Influenster and give you  my first reactions to all of the goodies inside. [x_video type="16:9, 5:3, 5:4, 4:3, 3:2" m4v="" ogv="" poster="" hide_controls="" autoplay="" embed='' no_container="true"]

If you'd like a chance to get your own Vox Box, you can sign up on the Influenster website.

Disclaimer: I received these items for free from Influenster to review.