I posted about this a few weeks ago and forgot to share the recipe. I’m sorry! Unfortunately, I can’t take full responsibility for coming up with this creation, but I am happy to give credit to Ashley! It’s been a huge hit at our house and I hope it will be at yours as well!

The secret to the tasty and creamy sauce is silken tofu! Blended with the sauce, it tastes just like cream!

Healthy Creamy Pasta Sauce

• 1 block of silken tofu
• 1 c. chopped frozen spinach
• 1 jar of marinara sauce
• 1/4c grated parmesan cheese or nutritional yeast
• 1/2t garlic, minced
• 1t dried oregano
• 1/4-1/2t salt
• 1-2t safflower oil
• black pepper
• red pepper flakes, optional

1. Add the tofu, marinara sauce, chopped spinach, parmesan or 3T nutritional yeast, garlic, oregano, 1/4t salt, and black pepper to your blender or food processor and turn on.
2. Process until creamy and smooth. Taste and add more seasonings if desired.
3. Heat on the stove or add to hot noodles or veggies.
4. Serve immediately or portion into small baking dishes and broil on the top rack with extra cheese on top for 1-3min until bubbly. Top with red pepper flakes if desired.

If you have leftover sauce, enjoy it off a spoon or warmed in a pan + poured overtop your veggies.

What are you waiting for, start cooking?

I love pasta recipes that I can make more healthy for Anna because she is such a noodle lover. By adding the silken tofu, you can sneak in a lot of protein and by adding the spinach, you are packing in the nutrients!

What are your favorite healthy and kid-friendly pasta recipes?

Share on Facebook

We are so proud of you!

We have been having lots of fish for dinner lately, have you?

I love this article -

Benefits of Eating Fish

Asthma – children who eat fish may be less likely to develop asthma.

Brain and eyes – fish rich in omega 3 fatty acids can contribute to the health of brain tissue and the retina (the light sensitive tissue lining the inner surface of the eye).

Cancer – the omega 3 fatty acids in fish may reduce the risk of many types of cancers by 30 to 50 per cent, especially of the oral cavity, oesophagus, colon, breast, ovary and prostate.

Cardiovascular disease – eating fish every week reduces the risk of heart disease and stroke by reducing blood clots and inflammation, improving blood vessel elasticity, lowering blood pressure, lowering blood fats and boosting ‘good’ cholesterol.

Dementia – elderly people who eat fish or seafood at least once a week may have a lower risk of developing dementia, including Alzheimer’s disease.

Depression – people who regularly eat fish have a lower incidence of depression (depression is linked to low levels of omega 3 fatty acids in the brain).

Diabetes – fish may help people with diabetes manage their blood sugar levels.

Eyesight – breastfed babies of mothers who eat fish have better eyesight, perhaps due to the omega 3 fatty acids transmitted in breast milk.

Inflammatory conditions – regular fish consumption may relieve the symptoms of rheumatoid arthritis, psoriasis and autoimmune disease.

Prematurity – eating fish during pregnancy may help reduce the risk of delivering a premature baby.

source

Pesto Tomato Mahi Mahi

• 5 pieces of fresh or frozen fresh mahi mahi or firm white fish
• 2 Tbs. pesto
• 3 med. tomatoes diced
• 1/2 c. feta cheese
• 1/3 c. lemon juice
• 1/4 c. olive oil
• 3 cloves of garlic
• 2 cubes of basil
• salt and pepper
• onions, mushrooms and zucchini, for serving on top

1. Place pieces of fish in marinade of: lemon juice, olive oil, garlic, basil and salt and pepper. Allow to marinate for at least an hour.
2. While fish is marinating, chop tomatoes.
3. When you are ready to serve. Place fish on a cookie sheet covered in foil.
4. Top with smear of pesto, tomatoes and feta cheese.
5. Bake at 425 for 13-18 minutes.
6. Serve on top of a bed of sauteed mushrooms, onions and zucchini.

Share on Facebook

This is what I am making! Throw a bag of shrimp into this simple marinade and you’re halfway there!

Best Shrimp Marinade

• 1/2 c. soy sauce
• 1/2 c. olive oil
• 1 T. cajun seasoning
• 1/4 c. sesame oil
• 1/4 c. lemon juice
• 2 T. ground ginger
• 2 tsp. dry mustard
• dash of hot sauce
• shrimp or prawns

1. Mix all ingredients together.
2. Marinate shrimp for 1-2 hours
3. Grill shrimp on skewers until firm and cooked through!

Share on Facebook

We are off to her graduation!

  

Full Body Home Circuit Workout

Do 30 sec. of each with a 10 sec. break in between moves. Repeat 2 or 3 times.

Squat Jumps

Push-ups

Burpees

Upright Row with Squat

Dumbbell Squat and Swings (like Kettlebell)

Tuck Jumps – pull knees to chest when jumping

Squat Thrusts – like burpee without the jump

High Knees

Fast Feet Football Run – get low and move your feet as fast as you can

Jumping Jacks

Alternating Lunges

Squat Dumbbell Shoulder Press

Share on Facebook

By the time Anna and I pulled in the driveway at 8:15, we were beat. Brady had just gotten home from a busy day and was literally running with the lawn mower to get the yard done before it got dark. He came did it! Record time and everything!

On busy days, or any day really, it’s nice to be able to pull something out and be happy about feeding it to Anna. Something already made, something healthy and loaded with fiber, healthy fat, real food ingredients, and more importantly something she will like to eat!

When I found this recipe last week, I knew it would be a success at our house. It was just what I look for in quick breakfast/snack type foods.

Check out the smiles it got. (On a side note: you would be amazed at how many pictures of Anna I have in her high chair. I don’t think anyone goes all paparazzi on their child as often as I do, while they are eating.)

The muffins are very moist from the banana and sweet from the banana and the stevia or syrup. You would never know they are only made of oatmeal and not flour.

Healthy Oatmeal Muffins

Adapted from Eating Bird Food

Makes at least 12

Ingredients

• 2 cups old fashioned oatmeal
• 2 teaspoons ground cinnamon
• 1/2 teaspoon sea salt
• 1 1/2 teaspoon baking powder
• 3 egg whites
• 1 1/2 Tablespoon coconut oil, in liquid form
• 1 teaspoon vanilla extract
• 6 drops liquid stevia OR 1packet of powdered stevia OR 1/3 cup maple syrup
• 3 medium bananas, mashed
• 1 3/4 cups Almond Breeze unsweetened vanilla almond milk
• 1/4 cup walnuts OR almonds OR other nut (optional)
• 1 scoop protein powder (I use vanilla whey)

1. Preheat oven to 350 degrees and spray one 12-cup muffin pan with cooking spray or use cupcake liners.
2. In a bowl, mix oats, salt, baking powder, protein and cinnamon.
3. In another large bowl, mix egg whites, vanilla, coconut oil, stevia and mashed bananas until combined. Dump dry ingredients into wet ingredients; mix well. Pour in almond milk and stir until combined.
4. Gently stir in nuts or raisins if you are using them.
5. Scoop mixture evenly into muffin cups.
6. Bake 30-35 minutes or until the center of each baked oatmeal cup is set and a toothpick comes out clean.

The batch I made on Tuesday is gone. We have all been eating them for breakfast and snack.  (They may or may not have been Anna’s dinner on the way to Target last night). And I need to make another batch to take with us this weekend for Janelle’s graduation from Wittenberg!

Yay Janelle!! It’s hard to believe she’s graduating! We always said, when Janelle graduates we will be old and probably have a kid…..Well….along with our case of beer, we are packing up the talking Elmo and the play dough!

We can’t wait to celebrate with her this weekend!

Thanks Almond Breeze! You’re the best! Next time I will blend you with spinach and make green muffins!

Share on Facebook

One of the rules of the game is you have to wear red lady bug boots and pants with stars on them. It’s just a thing you gotta do.

But for real, it’s a great game. Something fun for a birthday gift or a travel game. Kids or adults can play. The hardest part for children would probably the naming of the objects. I don’t think Anna knows what a Yin-Yang is yet.

But any kid over the age of 3-4 could easily learn the objects and love playing!

The other good news is that it comes with a few other ideas and ways to play so you can use the cards for a few things.

Check it out!

Share on Facebook

Simple Summer Slaw

• 1/4 green cabbage
• 1/4 red cabbage
• 5 stalks of celery
• 1 large cucumber
• 1 mango or large peach
• 3 medium tomatoes
• 1 avocado
• 1 tbs caraway seeds

1. Shred cabbage and celery using the “S” blade of a food processor
2. Peel and finely cut the cucuber
3. Cut one tomato into 1-inch cubes
4. Blend the remaining two tomatoes with the avocado, mango, and caraway seeds.
5. Mix all ingredients together in a bowl and serve.
6. Optionally, you can add a small amount of mint, cilantro, lime juice, or chives to taste.

It comes from Dr. Doug Graham. Here is a little info about Dr. Graham. You may have heard about his 80/10/10 diet.

In the ever-evolving world of fitness, athletes (professional and amateur alike) are constantly looking for new tactics and techniques to give them that competitive edge. While nutrition and a healthy lifestyle are nothing new to these athletes’ success, there is a secret weapon out there, that the fittest and most well known athletes have been working with for years, and who is now ready to make his public debut.

Dr. Doug Graham is a living legend within the world of health and fitness, and professional athletes have implemented his teachings and philosophies for more than 30 years now. As the founder of FoodnSport (www.foodnsport.com) and the author of the wildly popular The 80/10/10 Diet (http://foodnsport.com/shop/books/the-80-10-10-diet.php), Graham promotes an entire healthy lifestyle through fitness, mental well-being and a raw vegan diet.

Among the many athletes Graham has worked with, one of the most notable is tennis legend Martina Navratilova. Graham was primarily responsible for her food and nutrition and liaised with all of her coaches in order to make sure that the nutrition focus was streamlined, in order to be most effective.

Other notable athletes that Graham has worked with include, but are not limited to:

Ohenewa Akuffo: Current 11-time Canadian National Champion wrestler, with 2016 Olympic prospects.

Bruce Hamilton: Professional bowler on the PBA tour.

Michael Arnstein: Amateur competitive runner and ultra-marathoner, with Olympic hopes for 2012.

Ronnie Grandison: Former NBA legend.

Matt Starling: World-Class Power Lifter; renowned drug-free StrongMan, who recently dropped 65 pounds on the 811 Diet.

Graham works with these athletes in the areas of diet, nutrition, and culinary skills, in addition to acting as their Health Coach. From food to attitude, from mental health to emotional stability to training strategies, Graham covers it all.

And a few of his tips.
Eating (healthfully) without cheating. Beat the cravings and you’ll effortlessly stick to your plan.
1. Start all your meals with fresh fruit. Remember, fruit is the ultimate health food, and better than fast food, fruit is instantaneous food.2. If you crave sweets between meals, you didn’t eat enough fresh fruit at the previous meal.3. If you crave complex carbohydrates, you didn’t eat enough fresh fruit at the previous meal.4. If you crave heavy foods at the end of the meal, you didn’t eat enough fresh fruit at the meal.5. If you crave sweets at the end of the meal, you didn’t eat enough fresh fruit at the meal.6. If you crave salty foods, ever, you are not eating enough fresh vegetables.
Dr. Doug GrahamThe 80/10/10 DietFoodnSport.com

Share on Facebook

This is just a good reminder to drink you water. Make it your goal to drink at least 64oz. of water a day. If you can, drink 80 oz. I make it my goal to drink at least a gallon a day and I usually drink more than that. Once you make it a habit, you are so thirsty when you don’t!

Here are a few of the amazing benefits of drinking lots of water everyday: (source)

1. Lose weight: Drinking water reduces hunger, it’s an effective appetite suppressant so you’ll eat less. Plus, water has zero calories. Dr. Oz just talked about it this week!
2. Natural Remedy for Headache: Helps to relieve headache and back pains due to dehydration. Although many reasons contribute to headache, dehydration is the common one.
3. Look Younger with Healthier Skin: You’ll look younger when your skin is properly hydrated. Water helps to replenish skin tissues, moisturizes skin and increases skin elasticity.
4. Better Productivity at Work: Your brain is mostly made up of water, thus drinking water helps you think better, be more alert and more concentrated.
6. Better Exercise: Drinking water regulates your body temperature. That means you’ll feel more energetic when doing exercises. Water also helps to fuel your muscle.
7. Helps in Digestion and Constipation: Drinking water raises your metabolism because it helps in digestion. Fiber and water goes hand in hand so that you can have your daily bowel movement.
8. Less Cramps and Sprains: Proper hydration helps keep your joints and muscles lubricated, so you’ll less likely get cramps and sprains.
9. Less Likely to Get Sick and Feel Healthy:Drinking plenty of water helps fight against flu and other ailments like kidney stones and heart attack. Water adds with lemon is used for ailments like respiratory disease, intestinal problems, rheumatism and arthritis etc. In another words one of the benefits of drinking water is that it can improve your immune system.
10. Relieves Fatigue: Water is used by the body to help flush out toxins and waste products from the body. If your body lacks water, your heart, for instance, needs to work harder to pump out the oxygenated blood to all cells, so are the rest of the vital organs, your organs will be exhausted and so will you.
11. Good Mood: Your body feels very good and that’s why you feel happy.
12. Reduce the Risk of Cancer: Related to the digestive system, some studies show that drinking a healthy amount of water may reduce the risks of bladder cancer and colon cancer. Water dilutes the concentration of cancer-causing agents in the urine and shortens the time in which they are in contact with bladder lining.
13. Drink up!
14. 

Share on Facebook

On the rock front, Neon Trees and The Black Keys also made this month’ top 10.Jennifer Lopez and Pitbull’s latest collaboration was another gym favorite. And YouTube darlings Karmin made their transition from covering pop hits to writing pop hits look effortless.

Here’s the full list, according to votes placed at Run Hundred–the web’s most popular workout music blog.

The Black Keys – Lonely Boy – 165 BPM

Honor Society – Can’t Box Me In – 137 BPM

Jennifer Lopez & Pitbull – Dance Again – 128 BPM

Neon Trees – Everybody Talks – 155 BPM

Karmin – Brokenhearted – 120 BPM

Swedish House Mafia – Greyhound – 125 BPM

LMFAO – Sexy and I Know It (Mord Fustang Remix) – 127 BPM

The Wanted – Glad You Came (Alex Gaudino Full Radio Vocal Remix) – 128 BPM

Flo Rida & Sia – Wild Ones (Project 46 Remix) – 126 BPM

Madonna, Nicki Minaj & LMFAO – Give Me All Your Luvin’ (Party Rock Remix) – 132 BPM

To find more workout songs–and hear next month’s contenders—folks can check out the free database at RunHundred.com. Visitors can browse the song selections there by genre, tempo, and era—to find the music that best fits with their particular workout routine.

Share on Facebook

It’s hard to go wrong with shrimp. I always buy them raw and on the bigger size because I think they taste best that way. If you aren’t sure about shrimp, try buying them raw and cooking them yourself, they are 100000 times better than eating pre-cooked shrimp. Pre-cooked shrimp are almost always flimsy and way too wet from being thawed.  Just a little tip.

This recipe started from a new Food Network Magazine that a neighbor brought over. I immediately ripped it out because the picture looked so good and then, I modified it to fit my cooking style and ideas.

One thing I didn’t change was the fact it called for the zest of 6 lemons. This seems like a lot of lemon zest, because it is. Luckily my Pampered Chef grater is amazing and it was no problem.

The end result was super flavorful and fresh shrimp. Perfect for a dinner of 2 or a party of 22.

Spicy Lemon Shrimp

adapted from Food Network Magazine

• 5 lemons
• Kosher salt
• 3 tablespoons extra-virgin olive oil
• 3 tablespoons Sriracha (Asian chile sauce)
• 4 cloves garlic, minced
• 2 tablespoon soy sauce, I used San-J GF
• 3 teaspoons packed light brown sugar
• 2 tablespoons lemon juice
• 2 lbs. raw shrimp (28-30 ct, large shrimp)
• splash of olive oil for cooking shrimp
• 5 tablespoons chopped fresh mint or lemon mint

Weekend Update:

We had a great weekend having dinner with Hallie and John at Flying Fig in Ohio City, getting stuff done at our house and spending time in Chautauqua.

Share on Facebook