Mommy, You Are Beautiful

Dear Mommy,

Just as you have set the children down for a moment of rest, after wiping peanut butter off of every flat surface in the kitchen and putting the fourth load of laundry to wash again because it was forgotten in the washer and has now become musty smelling… I want to remind you that you are beautiful.

The work that is done behind the scenes just so life can run smoothly is important work. Did you learn this juggling act in school? Probably not. Did you learn the art of nursing a baby while helping your 2-year-old go potty and in the midst of sing-alongs with your 4-year-old? Not likely. But here you are, doing important work.

“The hand that rocks the cradle is the hand that rules the world.” ~William Ross Wallace.

It is a season. Those years when your little ones are growing, developing and formulating their perspective of the world will pass by in the blink of an eye, so slow down and just be in that season. There will never be anyone better at being your children’s mother than you. It doesn’t mean it is easy. It requires waking up a bit earlier than the brood to spend some time in prayer, collecting your thoughts and even getting in some exercise. This sounds like a tall order, especially if you are still waking up in the middle of the night with babies, but trust me, the discipline of an early alarm clock for precious quiet time will save your sanity. You will find that you can get a better grip on your day, your spirit and your health when you put this little tip into practice.

It is not selfish, it is self-preservation. Keep your own cup full so that you can pour out love and goodness to your babies.

Society has changed so much in the past few decades and stay-at-home-moms now seem to be viewed as those who have a luxurious privilege, but truthfully, who better than a child’s mother to know the heart of a child and guide the shaping of their character? Today’s families are so busy and often juggle the caretaking responsibilities of the children. Everyone thinks someone else is watching the littles and frequently the needful guiding hand is not available to truly help the child arrive safely to adulthood.

I won’t pretend that I understand your family dynamics, or what best fits your finances, but I will tell you this, you will never regret dedicating your time to be fully present during the young years of your child(ren)’s lives. Fulfillment in a career can come at a different time in life. Does it mean that you cannot have your own personal interests? I don’t think so. Those motherhood years can be ones that you develop skills in cooking, organizing, writing, gardening, floral arranging, teaching (you are teaching your children every day- degree or not), photography, sewing and even develop leadership skills as you volunteer for organizations pertaining to your children’s activities. When my children were very young, I would go to the library and check out every book I could get my hands on in a particular subject, like floral arranging or bread-making, and use resources at home to hone these new skills. Those were some of the most enriching years. The children often learned right alongside of me.

Perhaps not a one will read this simple musing, but the thought begged to be written out. Mommies are irreplaceable. If you are having a difficult day, or it seems like you will never find yourself again amongst the endless duties of mommy-hood, rest assured, this is a season, and you are doing the most important work of your life.

xoxo,
Tasha Brickhouse, RD, LD/N 

Are you thinking about becoming a Registered Dietitian/Nutritionist?

   

A Commentary on Eastern Michigan University’s 

Distance Coordinated Program in Dietetics

When I first started exploring the idea of going into the field of nutrition, I had a rather large

Study, study, study...

misconception of just how much of an education base was required to function as a nutrition professional. I mean, after all, there seems to be nutrition gurus everywhere with very little in the way of formal training. But then I learned about the risk of practicing nutrition without being fully credentialed as a Registered Dietitian through the Academy of Nutrition and Dietetics; understanding specific disease risks and conditions is essential to applying nutrition therapy. It was clear that I wanted to provide the most accurate, evidence-based care for future patients and clients.

In my previous blog post, Road to R.D., I shared the history of my decision to study nutrition and how I selected Eastern Michigan University’s Distance Coordinated Program in Dietetics. Since that post, I have successfully graduated from the program with my B.S. in Dietetics, Summa Cum Laude, I have successfully passed the Registered Dietitian Exam and obtained my State of Florida license to practice as a Licensed Dietitian/Nutritionist.

For those who are interested in pursuing the field of dietetics, you might find my experience to be helpful when planning your path… and so I write…

In the last post, I left off right when I had been accepted into the dietetics program, which was a 2-year (Junior & Senior year) program. The Coordinated Program at EMU can also be a Master’s level program, including additional coursework, but also provides the required ACEND approved curriculum just the same. Upon completion, this qualifies the student to sit for the Commission on Dietetic Registry board exam. To give you an idea of how this program works, all of the coursework is completed online while the 1200 hour supervised practice requirement is coordinated by the student in facilities local to the student. This requires making connections with local dietitians in each of the required fields and ensuring that the proper facility agreements are completed. I cannot say enough good things about this program, especially if you are not in the vicinity of a university with a dietetics program. The distance option is so convenient. However, this program is made for the detail oriented, self-motivated, technologically savvy student. If you can learn via web lectures, power-point presentations and can navigate Office software, Adobe and such, you can do this program.

My program began the Fall of 2014, but beforehand, we took a prep class, Fundamentals of Nutrition Therapy to get us ready for some of the medical terminology and the nutrition assessment process. This was helpful because when the classes began in September, we had a brief “boot-camp” prior to our 1-day per week clinical schedule and we needed to be prepared. The striking difference between the coordinated program and a typical internship is that we were learning all of the didactic material at the same time that we were completing our supervised practice hours, whereas, in an internship, the didactic work would have been completed before the student ever steps foot in a healthcare facility. The benefit that I saw in the Coordinated Program is that I was able to put in practice what I had learned right away, thereby solidifying my knowledge immediately. Initially, there was a bit of a learning curve because some of the RDs were not fully aware of my field knowledge base and anticipated that I would have the same understanding as an intern who had completed the didactic work. With a little clarification, they all were more than happy to adjust their method of instruction.

The first semester of the program was split between Nutrition Therapy (in an acute care setting) and Foodservice Management. My Nutrition Therapy Supervised Practice Hours were at a ~280 bed hospital and my Foodservice Management Supervised Practice Hours were completed at a ~70 bed long term care facility. Both of these locations were utilized for future rotations; I completed the long-term care supervised practice hours at the LTC facility and at the hospital, I completed half of a semester in Foodservice Management and again for Nutrition Therapy II in the final semester. In the first Spring (EMU called it WINTER), in addition to the LTC rotation, I worked with an outpatient office which was part of a local hospital. One of my special interests is in breastfeeding and lactation counseling, so as an added bonus, that hospital was hosting a weekly breastfeeding support group which was great experience working with mommies as they provided the first nutrition to their babies. It was a highlight!

During the second Fall, the focus was turned towards Community Nutrition in which the Supervised Practice hours were completed in a WIC facility in addition to 1-day events with Head Start, a Senior Center and an elementary school. Additionally, the second fall included a specialty rotation, in which I completed hours with an Oncology Dietitian who also was the Sports Dietitian for a local university and who was a monthly guest on a local talk radio program. Additional hours were completed with a private practice dietitian.  

Study on the beach, study in the car, study study over here, study everywhere...

All of these Supervised Practice Hours are in addition to at least 4 classes per semester. Determination and planning were my left and right arm to help wade through this intense program. Can I also include that this program occurred during my daughter’s final year of high school, my youngest son’s sophomore and junior years in high school (as a home schooler), and through my oldest son away at Bible College and then his wedding. Many of my schoolmates had families as well. There were a couple of super-moms with little children and I think they deserve an additional badge.

The coursework covered Nutrition Therapy I, II, II & IV, Food Systems Management, Complementary and Alternative Medicine, Entrepreneurship, in addition to Seminar in Dietetics, Micronutrient and Macronutrient Metabolism, Food and Culture and Nutrition of the Lifecycle.

In all honesty, I would have never guessed that a dietitian would have so much training in Foodservice or that dietitians play such a vital role in critical care. Prior to my experience, it was difficult for me to handle any medically invasive intervention, including needles and wounds, but my preceptors were so amazing and they coordinated many valuable experiences for me such as being in the operating room during a quadruple bypass surgery, a gastric sleeve operation which included a cholecystectomy, I watched gastric band assessments, a bronchoscopy and I shadowed a wound nurse. To my great surprise, I was able to attend each event without any issue, primarily because I focused on the anatomical process that was taking place.  In each setting, I was able to see the importance of a dietitian in either the prevention or the treatment of the condition. Not enough can be said about how important preceptors are to the dietetic student/interns. My preceptors went out of their way to ensure that I gained the required knowledge and experience. Early in the process of preparing for the program, I began to volunteer with a newly forming local dietetics group and the dietitians from that group became my mentors, cheerleaders and now I can call them friends. For the upcoming membership year, I have the privilege to serve as the President-Elect of that same group.

Additionally, the EMU Dietetics Program Director, Lydia and the Clinical Coordinator, Diane, were absolutely amazing. When I think of all that had to go into preparing the students, keeping us on track with dates and requirements, all via the wonders of the internet, I am in awe with their dedication to the success of future dietitians.

Graduation was a sweet time for the distance students who were able to travel to Michigan for the ceremony as well as a celebration ceremony thrown by Lydia and Diane. That weekend was the first time that I was able to meet any of the professors and staff as well as the other students who attended. For over 4 years, I had been in communication with the EMU staff, either preparing for the program or during, so meeting everyone face-to-face was a momentous event. I am so thankful for the opportunity to attend.

#EMU Class of 2016!

I cannot end this commentary without infusing the significance of faith during this process. I truly did not know or believe that I could complete such rigorous course of study, but I truly had to place my trust in God and recognize that His strength was more than sufficient, even in the times when I was so very weak. He taught me so many side-lessons in the process.

If you are considering the field of dietetics and you have questions about EMU’s program, please leave me a note in the comments and I will be glad to help.

In a future post, I will share how I prepared for the RD exam and what I used to study.  

XOXO,

Tasha Brickhouse, RD, LD/N

Guest Bloggin' over on Stone Soup, a Food and Nutrition Magazine Blog

Polish Cabbage Rolls!

Do you need some comfort food to get through this Winter Saturday? Try this and get a belly full of vegetables and whole grain, to boot!

Head over to the Stone Soup blog for the recipe! Leave some feedback and let me know how you like it!

Guest-bloggin' over on ApostolicSportswear | Wearing an orange ASW skirt for #HungerAction Day!

Featuring one of Apostolic SportsWear Skirts!

It is no secret.
I am a running-skirt kinda girl. My sweet friend Teresa was probably one of the forerunners of modest active skirt-makers and she has stayed true to her passion. A bit of her passion has spilled over to her ultra-creative daughter Hannah, who is maintaining the family business website Apostolic SportsWear.

Hannah asked me if I would write a little diddy about some of the physical benefits of exercise, aside from a smaller number on the scale or in the tag of your clothes.

Jump over to their blog and read about Perking you up with a fresh cup of...Exercise? Leave a little feedback and share on your favorite social media if you know someone who could use a little pick-me-up!

So do you want to know why I am wearing orange today? September is #HungerAction month which is an initiative to encourage folks to donate non-perishable goods to their local food banks. September 3rd is a day to wear orange signifying your action on hunger.

Did you know that 1 in 6 Americans struggle with hunger? As summer comes to a close, many food banks have run very low on their supplies due to increased needs while the children are out of school. Locally, the Pentecostals of Deland is hosting a food drive throughout the month of September to benefit local needs and contribute to The Neighborhood Center in Deland. Our church has 5 key missions in a Whole Life Challenge for the year 2015. Two of them are Feeding the Whole Man and Serving the Whole Community. I cannot think of a better way to actively contribute to these vital mission points. We welcome your donation of non-perishable food items during our service times:

Sunday 10am and 6pm
Wednesday 7:30pm (except the 3rd Wednesday when groups meet in homes)

If you are not in the Volusia County area, I encourage you to reach out to your local food banks and donate. They can always use your help!

As always, be well...

Tasha's Cucumber Salsa

Keeps perfectly for up to 1 week... you can put it on top of spring mix, in a pita, add cold quinoa or brown rice or just eat it as is...

Summer cucumber salsa:
5 Kirby cukes,
1 pkg of grape tomatoes (sliced in half)
1 red pepper-chopped
1 green pepper
2 fresh corn off the cob (raw)
1 red onion, 1 can of drained black beans
1 can of drained white beans (optional, could also use garbanzo beans)
1 handful of chopped cilantro
about 3-4 tbsp your favorite vinegar (white wine vinegar, apple cider vinegar, red wine vinegar)
The juice of 1 lime
Sprinkle with sea salt...

Chop veggies in bite size pieces... Let sit for about an hour so it can mingle. Gets more yummy overnight.

-Much love,
Tasha

Praying the Hedge of Protection

Praying the Hedge of Protection

photo credit: Google Images, Creative Commons

Recently, The Lord has been reminding me about some areas of vulnerability in life, kids, family and such. In times past, these concerns would become debilitating, wondering how to prevent calamity, or struggle. Somewhere along the line, someone (it may have been God himself) spoke in my heart about praying a hedge of protection around my family, my home, my husband. During these times of prayer, I could visualize The Lord creating this great protective hedge that brought safety and was guarded by angels on every corner. 

These hedges are Biblical. Job 1:10 says," Hast not thou made a hedge about him, and about his house, and about all that he hath on every side? Thou hast blessed the work of his hands, and his substance is increased in the land." The enemy knew that this hedge made Job untouchable. 

Here is an interesting thought though: is a hedge stronger than a wall? Or a fortress? The Bible says that "He is my refuge and my fortress" Psalms 91:2, but why is there an emphasis on a hedge? 

A hedge is alive and has to be cared for, maintained, pruned so it will thicken and protect. Prayer is that care and attention that keeps the hedge alive and strong. Shaken but not destroyed in a storm. 

Your prayer do matter, they are heard and do make an impact.

Blessings to you~
Tasha

Mind Over Matter | On the Road to Sweet Success

In the trenches of the No Sugar Challenge, one might think that there is nothing but survival as we muster the strength to forage for food not laden in the sweet stuff, however, the taste of sweet success is not served on a silver spoon. It is the taste of victory...

Meet Kristina, a new friend of mine. In mid April, she posted in a local running Facebook group that she was looking for a running buddy in my city. I NEVER respond to this sort of thing... call me shy, backward, whatever, but it is just not like me. I decided to comment and say that I was in the area, so we met at a local coffee shop the next day to get to know one another. From the first meeting, I could tell that Kristina was a fun-loving, super dedicated working momma. It wasn't hard to find common ground in our love for family and the all-too-real struggle to bounce-back-after baby (her second baby was born in October of 2013). She told me that she began running (and completed 3 5k's) before her recent pregnancy and was ready to jump back in. We wasted no time, and planned our first run the next day on April 15. 

Let's just face it, folks, runner's anxiety is real. "I wonder if they are the same pace as me. Will I be able to keep up? Will I die from lack of oxygen? What if I have to walk and they don't." Even my BFF, Darcy, says I make her anxious when we run, and I PROMISE, that is the last thing I am trying to do. This "runner's anxiety" has kept me a lone runner for the first 2 1/2 years of my running habit. It can keep you from really enjoying the company and safety of others, and create all sorts of unhealthy "comparison conversations" in your head. The truth of the matter is, everyone starts somewhere. If you start where you are now, just think of where you will be in 1 year, 2 years, 3 years!

If Kristina had any of these apprehensions, she surely hid it well. Our first run was an interval set, with a 16:39 min/mi pace. The greatest milestone of the day was for her to make the decision to get dressed, put her shoes on and drive to my house, and run with someone that she hardly even knew. It was that day that she clothed herself with determination, and now she is on her way. 

The following week, she moved and had to take a week off of running. That sort of thing could derail anyone's efforts in a new lifestyle change, but not Kristina! This gal works full time, has a 4 year old and an 8 month old, handled a move, spends the weekends living a full family life, and yet, her mind is set on accomplishing the goal of running and greater health. 

Each time we have met, we have stretched the running intervals a little longer. The first goal was to reach running a full 1 mile without stopping. Imagine my hysterical surprise when partway through our first full mile she turns into full coach mode, saying, "Tasha, keep going, don't stop, you better not slow down!"... lol... Boy, I'm glad she was there to keep me motivated! :-) Every time we talk about visualizing the progress for the future months, I tell her to imagine what her family Christmas pictures will look like, and her response is, "I'm going to rock those pictures, look at me now!" So much fun to see a go-get-it personality in action. 

This morning was a particularly monumental day for Kristina. We are almost halfway through the 30 day No Sugar Challenge, and she discovered that she is down 10 lbs! Whoop whoop! Not only that, but our last full run interval on Tuesday was 1.28 miles with an average of 13:33 min/mi pace, and today, she rocked out a full 2 mi run with a 13 min/mi pace! When we hit the 1.5 mi mark and she kept running, I had a feeling that she already had a goal in mind, and she did! For the most part, I have tried to give Kristina a couple options each running session as to how to reach the next goal level. Sometimes it is based on length of intervals, sometimes it is "run to the next stop sign." Almost always, she has exceeded the goal based on something she has made up in her own mind. Her motto, "Mind over Matter" presses her on to her next goal, despite what her body may fee like. I respect the fact that Kristina stretches her own abilities without setting the bar so high that it is unattainable. 

It is so exciting to see the transformation within Kristina and this is just the beginning! Share this and follow along as we watch this crazy girl in action!!

As iron sharpens iron, so a friend sharpens a friend. http://bible.com/116/pro.27.17.nlt

xoxo

Breakfast Tacos | Day 5 No Sugar Challenge

I absolutely LOVE having fresh ingredients on hand to assemble quick and healthy meals. I am a firm believer that we should include vegetables in our breakfast, and it makes eating healthy all day very natural. Last night, we made tacos, so I had whole wheat tortillas on hand for breakfast (check brand ingredients for added sugar: La Tortilla low carb whole wheat seemed to be good). So when I came home from running with my friend Kristina, I quickly cooked:

 1 whole egg and 1 egg white in a pan with a small amount of olive oil spray

Grabbed a hand full of baby greens

Layered them on the whole wheat tortilla 

Topped with the below salsa

and 1 tbsp of plain Greek Chobani yogurt

Yes, you should come over :-)

Yesterday, on The Brick House Facebook page, I shared this super easy Ninja-made salsa.

18 Roma tomatoes

1 green pepper

1 red pepper

2 jalapeños

2 garlic cloves (grated finely)

1/2 cup chopped cilantro

3 tbsp white wine vinegar

1 1/2 tsp lime juice

1/4 tsp cumin

Salt to taste

Using Ninja Mega Kitchen System (BL771) food processing attachment (you can cut by hand if needed), I processed the tomatoes, pulsing for only about 15 seconds, then drained excess liquid. Process all the peppers to desired chunkiness, and combine ingredients. Eat. Yum.

Happy Day 5 of the No Sugar Challenge!

BE the SWEET in LIFE!

xoxo

*affiliate links to keep The Brick House lights on :-)

National Running Day | June 4th, 2014

I press toward the mark for the prize of the high calling of God in Christ Jesus. Phil 3:14

Running. It is either loved or despised. And sometimes both. At the same time. Four or five years ago, if you told me that I would run, on purpose, and not because someone was chasing me, I would have told you to check your meds. When I began trying to shed some weight, I could not dedicate enough time to walking in order for it to begin to rev my metabolism. Since I was a teenager I often used at home workout videos, but that was not doing it for me either. It seemed like everywhere I turned, someone was talking about running, or using a couch-to-5k program to get started. I read where people who were much bigger body frame than myself were getting out there and trying to run. Out of nowhere it was like something inside me said, "Tasha, you are going to conquer this thing you said you would never do."

You may have read a previous post about this, so just humor me. When I set out to do the first day of the couch-2-5k training, it appeared that I would almost die for lack of oxygen. However, I survived. It was during a time of personal/family economical struggle, which threatened to crush me emotionally. Every time I laced up my shoes, it was like I was slapping my situation in the face. "You cannot beat me," was my heart's cry. I would literally pray during the run intervals that God would lengthen my endurance, no matter what the trial was, that I would be able to persevere and come out on the other end. Those very prayers are what kept me from stopping my run intervals before the timer dinged. It was a test of my physical and emotional ability. Rev. Joe Hanthorn said, " Faith is not faith until you have had a good chance to quit." Running was my opportunity to build my faith. In God's strength and in my own. 

1 Corinthians 9:24 says: 

24Know ye not that they which run in a race run all, but one receiveth the prize? So run, that ye may obtain.

25And every man that striveth for the mastery is temperate in all things. Now they do it to obtain a corruptible crown; but we an incorruptible.

 26I therefore so run, not as uncertainly; so fight I, not as one that beateth the air:

 27But I keep under my body, and bring it into subjection: lest that by any means, when I have preached to others, I myself should be a castaway.

Everytime I ran a little further, I felt weakness leave my body. Physical and emotional weakness. It was bringing my unruly, spoiled, don't-like-to-be-uncomfortable flesh back in check. Life is hard, but we, powered by the Spirit of God, are equipped to be stronger than we ever thought we could be.

And running made me a stronger person. 

What will you conquer today, on this National Running Day?

xoxo

Coffee Talk | Day 2 | No Sugar Challenge

Did you survive day 1? Are you still speaking to me? The first week is the most challenging. For one thing, EVERYTHING seems to have sugar in it. And, just when you have bravely made up your mind to stay away from sugar, something crazy happens like you have to decorate 140 cupcakes and remember not to lick the frosting off your fingers (spoken from experience). Just keep on trucking. If you hit a snag, pick yourself up off the floor and move on. 

The biggest concern that I heard about yesterday was the fear of losing your sweet date with Mr. Joe. You know, that tall, dark, and yummy, make-your-heart-beat-faster, coffee date. I hear your concern. I agree, this was my toughest battle! The coffee is not the problem. It is what we put in it that is the real issue. We are aiming to stay away from sugar & artificial sweeteners and it would seem that life just simply will not be the same without coffee just the way we like it. I encourage you to open your mind to the possibility of learning a new way to enjoy your coffee. 

In The No Sugar Challenge post, I talked about how, in effort to eliminate the use of Splenda, I opted to brew flavored coffee, and add a splash of half & half. Please recognize, that flavored coffee beans are very different than going to a coffee shop and ordering a flavored coffee (French Vanilla, Irish Cream, etc.). The baristas use flavored syrups that are sugar or sugar alternative based. This will not help you on your No Sugar Challenge.

In the case of flavored coffee beans (grounds), the beans have been flavored during the drying process with a very small amount of oil (somewhere around 3%) that allows the flavor to penetrate the porous exterior of the bean. This translates to a negligible amount of nutrient difference, but it offers a great flavor boost. Some great brands to try are New England Coffee (hazelnut, blueberry, French vanilla), Eight o'Clock (French vanilla, caramel macchiato, hazelnut). Additionally, Panera Bread restaurant serves hazelnut coffee in brew form (not a flavored syrup), however, the other flavors are via syrup. It is important that you ask the barista/restaurant if their flavored coffee is brewed flavor or syrup based. 

The next thing to consider is your cream choice. Some folks are good with straight up black coffee. They are my heroes. :-) For the rest of us, cream or some form of milk is used to round out the sharp, bitter flavor that straight brewed coffee has. The Virginia Cooperative Extension did a side by side comparison of non-dairy creamers, half & half and skim milk. Hands down, nutritionally speaking, skim milk won, due to the decreased fat and calories, however, for most people that will not offer enough body to make their coffee experience enjoyable. Let's go back to the non-dairy creamer for a moment. Both the liquid and the powdered form have some concerning ingredients that put them on our "no-no" list.

Liquid Non-Dairy Creamer has Water, Corn Syrup, Soybean & Cottonseed Oil, High Fructose Corn Syrup, Sodium Caseinate (A Milk Derivative), Dipotassium Phosphate, Mon-& Diglycerides, Sodium Stearoyl Lactylate. Not A Source Of Lactose

Powdered Non-Dairy Creamer has Corn Syrup Solids, Partially Hydrogenated Soybean Oil, Sodium Caseinate (A Milk Derivative), Dipotassium Phosphate, Mono- And Diglycerides, Silicon Dioxide, Sodium Stearoyl Lactylate, Soy Lecithin, Artificial Flavor, Artificial Color. Allergy Warning: Contains Milk And Soy.

So you can see the trouble that this could cause, as one of the main ingredients is corn syrup (or solids), and in the case of the powdered, partially hydrogenated soybean oil is a nasty form of trans fat that we need to avoid like the plague.

Another option you may want to consider is unsweetened vanilla almond milk, however, it is important to read labels, as some varieties contain added thickeners and hidden sugar. Silk brand unsweetened vanilla is the most clean variety, so give it a go. 

A final thought on half & half. If you are eating mostly vegetables, fruit, lean protein and healthy carbs, the added fat from a tablespoon or 2 of half & half will not be too dangerous to your weight loss/ health goals. That being said, carefully monitoring all other areas, and keeping your consumption within recommended serving size should be a safe way to enjoy your morning coffee date. 

If you are adventurous, try adding a shake of cinnamon, cloves, nutmeg or a dash of vanilla extract directly to your coffee grinds for brewing. It will give a warm, yummy aroma with added flavor. If you simply cannot handle zero sweetener, you may want to drop a dried, pitted, unsweetened date in the bottom of your coffee cup, allow it to sit for 2-3 min and remove it (it begins to break up). Dates have a caramel flavor that is very yummy, totally natural, and may add just the right amount of sweetener for you!

So, you and Mr. Joe are happily reunited, on to a more healthy future, and will be off to conquer the world...

BE the SWEET in LIFE!
xoxo

Crockpot Apple Cinnamon Steel Cut Oats | Day 1 No Sugar Challenge

So, I have been challenged to share a "no sugar" recipe each day of June. I am going to do my best to keep you stocked full of ideas.

While it is summertime, this crockpot oats recipe is good to make ahead for the week, and doesn't heat up your whole kitchen. Let me point out a few things about the ingredients.

1. Steel cut oats are a more whole form of oats that are heartier and retain their shape better in cooking. They take longer to cook, but the result is a almost nutty texture. The best brand (or most widely recognized) is Bob's Red Mill Oats Steel Cut. I order them from Amazon, or Big Lots has been carrying them as well. 
2. Almond milk is all the rage, but many varieties contain sugar, especially the flavored ones. Silk brand unsweetened almond milk is the cleanest variety out there. You can use regular skim milk if you would like.
3. Be sure that the raisins and dates that you choose are not coated in sugar, dextrose, or the like. Look at the ingredients and it should only read "raisins" and "dates". No brainer.
4. When buying coconut oil, it is really important to choose extra virgin, cold pressed. It is the highest quality with the most nutrients available. The cheapest place that I have found it is Sam's Club. 

Just yesterday I  made a different variety of this using ripe bananas, cinnamon, cloves, raisins and walnuts. It was like banana bread in a bowl. You will be so surprised at how the fruit can sweeten oatmeal without added sweetener. And you get the benefit of fiber, to boot!

Happy first day!

xoxo

Sweet Summertime No Sugar Challenge

This is a challenge that you may HATE at the beginning, but grow to LOVE! In the spring of 2012, I was taking a biology class that was designed for non-science majors (because I originally went back to school for business). My professor, Dr. Fernandez-Nunez, seemed to be there on special assignment to convince non-science majors to become science majors. Well, I worked. He really flipped the switch on my nutrition education path. By that point, I had been running and watching my diet fairly closely for about 7 months. Weight loss had hit a plateau and I wondered if I would ever reach a normal BMI. Since that time, I have not only been able to blast pass the plateau, but have reached a healthy BMI, reduced fatigue, strengthened my immune system and I can attribute it to the 30 day no sugar challenge (that I loved so much I stuck with for over 6 months, and still work hard to limit added sugar)!

During one of his lectures, he began to describe the impact of sugar on our cells, and the inflammation that occurs when the body has to process large quantities of sugar. He also discussed the chemical effects of sugar alternatives in the biofeedback mechanism between the stomach and the brain. A good bit of what he discussed can be seen in this video:

While the video is lengthy, and some of the science may make your brain swim, the meat and bones is the fact that our human body was not meant to process the quantity of sugar nor chemical alternatives that we offer it on a daily basis. In areas of the world with low incidents of diabetes, cancer and heart disease, the people gain their nutrition from whole fruits, vegetables, lean protein and whole grains. Fruit is used as the sweetener, with the occasional addition of natural sweeteners such as honey.

That is where the no sugar challenge comes in. There are several things that this "fast" does for us. It cleanses our system of additional sugar and toxic alternatives. During the time of the fast, there is a rejuvenation of the taste sensation that has becomes dull and desensitized to the sweetness in fruit and even in some vegetables. Somewhere around the second week, you may discover that foods have much more flavor and you will begin to enjoy good, whole foods.

As you shop, you will want to become an avid label reader. It would be easy to assume certain foods, such as canned beans would not have sugar in them, but don't be fooled! I have seen kidney beans packed in high fructose corn syrup (a chemically modified form of sugar), pasta sauce with huge amounts of added sugar and high fructose corn syrup, standard peanut butter has loads of sugar, and you would be astonished to realized that pretty much any loaf of bread on the shelf has sugar, honey or high fructose corn syrup.

During the challenge (and even afterwards), I recommend these whole wheat pitas (or something similar).

Carefully read the labels, folks! The ingredient list is your friend. Know what is in your food. This label indicates that there is less than 2% of a few ingredients, sugar being one of them. This is about as clean eating bread product as you can find. If you find something else, message me!

As I mentioned before, pasta sauce, peanut butter, and condiments will most likely contain sugar. If you live in "Publix" land, their deli peanut butter is just plain ol' peanuts and it is FANTASTIC! As far as sauces are concerned, Hunts Garlic and Herb contains no sugar or high fructose corn syrup (but it is a little thin), and there are some other varieties that do not add sugar, but you need to read your label. 

By and large, focus your meals around the veggies, lean protein, fruits and whole grains. Season with herbs, and dress your salads with different varieties of vinegar, mustards (check for sugar content), and some extra virgin olive oil. 

If you are weaning yourself from soda, consider seltzer water with orange, lemon or lime slices. Years ago, I was a diet Sprite lover, so when I was weaning myself off of artificial sweeteners, I began occasionally having this and it satisfied my desire for a fizzy drink. Another idea is to add fruit and mint to water.

My absolute favorite is pineapple and mint. This is a great use for those pineapple cores that tend to just be thrown in the trash! During Thanksgiving time, I bought several bags of fresh cranberries and threw them in the freezer. Other combinations to try are strawberry and kiwi, lemon & lime, cucumber and melon. You will benefit from the added water, and from the increased vitamins from the fruit!

Let's talk about something real important. Coffee. :-)

Without a doubt, I love my coffee. Prior to my "no sugar awakening," I took my coffee with half & half and Splenda or some sort of flavored creamer. During the fast, I knew this would be the toughest spot for me. While I always wanted to be one of those "I'll take it black" gals, I just could not hack it. Here was my strategy: flavored coffee (coffee that has flavored grounds, such as hazelnut, French Vanilla, etc.) with a splash of half & half. The first few days were a bit rough, but honestly, by the second week it was just fine, and to this day, I can easily take my coffee with a small splash of half & half, and be happy about it :-). 
So, here lies your June Summertime No Sugar Challenge! Tomorrow is the big day! I know that you are going to make it! Do this for your health, you have nothing to lose, and whole lot to gain! See some SWEET SUCCESS this SUMMERTIME! - Besides, I'm doing it with you... so message me if you have any questions or concerns...
xoxo

Fresh vs. Dried Herbs | Herbed Polenta Showdown

If you ever want to find out my crazy rambling interests, just take a peak at my Pinterest board along the right side of the blog... 

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Learning about the uses of herbs have come as a slow integration of the cooking experience. However, I cannot say that I have fully experienced the eye-opening opportunity of tasting several herbs individually, both dried and fresh in order to contemplate their impact on the flavors of our dishes. So, today's lab was a great experiment! I highly recommend anyone who wants to punch up their meals in a healthy way to open your spice drawer and pick up their fresh counterparts to do a little side by side comparison... these are my findings:

Ingredient	Appearance	Flavor	Texture	Aroma
Dried Herb
Rosemary	Small, stick-like, light green	Bitter	Stiff, sharp ends, not as easily crumbled	Woody, clean
Italian (Flat leaf) Parsley	Papery, darker green, lightweight	Mellow, with high notes towards the end	Crisp, lightweight, thin, crumbly	Earthy
Thyme	Fine, small whole leaves, light green-to-yellow	Bitter and soapy, very astringent towards the end	Light, stiff, crumbly	pungent
Sage	Ground fine, powder, green with a touch of grey color	Musky, deep	Powdery	Slight mustard smell
Fresh Herb
Rosemary	Long, evergreen type leaves,	Slightly bitter, with a little pepper taste, a fresh citrus-like note	Firm, shiny leaves with a thick stem	Bright aroma, similar to citrus
Italian (Flat leaf) Parsley	Light, airy leaves, flexible stems	Somewhat bitter, when bitten into, sharp flavor	Lightweight, easily chewed thin leaves	Very little smell
Thyme	Petite green leaves on stiff stick-like stem	Sharp, peppery	Crispy	Fragrant, sharp
Sage	Soft leaves, green with fuzzy surface	Astringent, pungent, like the pith of a citrus fruit	Soft, pliable leaves with a velvety texture	High notes of freshness
Spice
Ground cloves	Dark brown, powder	Deep, spicy, with pepper flavor towards the end	Powdery	Rich, full, spicy

Putting it to the test...

To make things more interesting, we were asked to prepare a recipe containing herbs two ways: one with fresh herbs and one with dried herbs. I found this recipe at the American Institute for Cancer Research. The original recipe calls to be served with grilled portobello mushrooms, but because my focus was on the herbs, I omitted them.

Herbed Polenta

Ingredients: 2 tsp. extra virgin olive oil 1 cup non-instant polenta or cornmeal 4 cups boiling water 1 small garlic clove, minced 1/4 cup chopped flat-leaf parsley (or 2 Tbsp dried) 1 tsp. crumbled fresh thyme leaves, or 1/4 tsp. dried 1 tsp. finely chopped fresh rosemary, or 1/4tsp. dried Salt and freshly ground black pepper, to taste 1/4 cup (1 oz.) grated Parmigiano-Reggiano cheese Canola oil spray

Instructions: Preheat oven to 350 degrees. In deep, heavy pot, combine oil and polenta. Cook over medium-high heat, stirring, until polenta smells toasty, about 2 minutes. Remove pot from heat. Add boiling water carefully to avoid spatters. Stir until polenta is smooth. Mix in garlic, parsley, thyme, rosemary, salt and pepper. Bake polenta, uncovered 20 minutes. Stir well. Bake additional 20 minutes, or until polenta is creamy. Divide among 4 dinner plates. Sprinkle each with a quarter of the cheese. Here is the Tasha review:  During the herb analysis, I determined that the flavor of the dried thyme leaves were very bitter and somewhat soapy tasting, but the fresh version was crisp and peppery. As I suspected, when the dishes were complete, the polenta with the dried herbs had a stronger, more bitter flavor than the polenta with the fresh herbs. The polenta with the fresh herbs smelled brighter, with high notes from the fresh herbs, while the polenta with the dried herbs had a more deep, earthy aroma. Visually, the polenta with the fresh herbs had more of a “garden fresh” look because of the brighter green herbs, which made it more appealing.  All of this makes me very happy that I have recently expanded my herb garden and hope to gain much more experience in introducing fresh herbs to our happy, healthy plates....

Green is the new black...

xoxo