Let Your Inner Child Free

Take some time for yourself this week!

Stretch...

Walk...

Run...

Dance...

Play...

Let your inner child run free!

 

During June, I am implementing the Beta version of my new online community!  Leave a comment with some of the nutrition questions you might have, or a health topic you would like to learn more about.  The first 10 comments get a chance of trying out the next launch of the community in October for 50% off!!

Let's Get WILD!

This Tuesday marks mine and Andrew's one year wedding anniversary!

To celebrate, we decided to use some of the hotel points we received and take a day trip to Whitewater Wisconsin.  In case you did not know, Andrew and I are huge outdoor fans!  We love going on bike rides, hikes, and camping.  Any time we can get outdoors is time well spent.  For this reason, we planned a bit of hiking as well as visiting a local museum.

Our first stop, Second Salem.  After work on Friday, we drove just over an hour to get to Whitewater.  Andrew had found this brewery and they had two veg-friendly options (both are sandwiches).  We each got this delicious grilled portabella sandwich on ciabatta bread.  The sandwich and side salad both had their house dressing which was a tomato-based vinaigrette! Vegan for the win!

After filling up, we walked around town before settling down at our hotel in Fort Atkinson, WI for the evening.

On Saturday morning, we got up and had some breakfast, then planned out our day over coffee.  We started with the Hoard Museum, which had three spectacular exhibits:  1) Abe Lincoln's influence in Fort Atkinson, 2) a life size replica of the Hoard House, and 3) an exhibit about Native American Mounds.  There was also an exhibit about the history of the dairy industry, which neither of us were all that interested in...and you probably can understand why...

Before leaving the town, we found a replica of Fort Koshkonog and an awesome adventure course to try out!  I had never done one of these before and I must say, I had a blast!  I just wish we had a course like this by us...I'd workout there every day!

After learning about Native American burial mounds, we found a brochure for a set of mounds nearby!  So, after a lunch at Paddy's Irish Pub (where we also found a vegan Reuben sandwich!!!!), we drove 10 minutes to walk around and learn about the 2,000 year old Mounds. 

Needless to say, it was quite beautiful and serene.

We ended our day trip by visiting a local winery and then driving home to see Captain America:  Civil War.  All in all, I don't think we could have had a better trip.  Day trips can be so amazing because you feel like you are on vacation, but you still have time to get home and get ready for the week ahead.

Question of the Day:  If you could pick one place to take a day trip, where would it be?

Turtles, Tea, and History!

Was it just me, or did this weekend fly by?!  Note:  This post is pretty long, so grab a cup of tea and a snack...it's ok, I'll wait...

Ok, are you ready for the recap of this fun-filled weekend?!  Here we go!

Here in Chigagoland, we are finally getting a taste of spring and had some beautiful weather (in the 50's!!) especially on Sunday.

Once in a great while, Andrew and I will get a weekend "off" (by this, I mean nothing pressing going on, but we of course still make plans to do something. 

Saturday was pretty booked because I had a half-day seminar (8am-2pm) with the North Suburban Academy of Nutrition and Dietetics.  Since I am on the board, I had to get there a bit early to help set up but it was so worth it because the speakers were wonderful and I was very inspired by them all!  It is always a breath of fresh air to be around like-minded people!!

Here's the line up:

• Our first speaker, Rachel Bassler, RDN, LDN, CSSD discussed the 2015 Dietary Guidelines, specifically the update on the guidelines to dietary cholesterol (another post on that later, this one is already long enough)...
• She was followed by Dr. Kristina Martinez, PhD, RD who discussed the associations between diet, gut bacteria, and metabolic disease.  Very interesting stuff; I love all this new research on gut-health! (another post later on this topic as well; for now, here's a little sneak peak)
• At 10am, Krista Varady, PhD discussed he research on alternate day fasting.  She is also the author of The Every Other Day Diet.
• by 11, we had a break and got to sample some goodies (which my stomach  Iwas very thankful for!!)
• From 11:20-2pm we had a panel of 6 different dietitians from all scopes of practice (bariatrics, eating disorders, home health, an author, pediatrics, and private practice)

The panel was probably me favorite part just because it is so fun to hear about another dietitian's journey and the two RD's that talked about how they got started in private practice and building their own brand of course inspired me the most (as I am doing the same!)  So, thanks Lara and Dawn for great inspiration!

The rest of Saturday was meal prep, and family time with the in-laws!

Sunday was much more chill. Several months ago, I saw a flyer for a Tea and Tour at The Grove in Glenview and immediately booked it.  The cost was by donation and we got tea and a tour of the Kennicott house (which I visited in 4th grade for a field trip!)

Our tour was in the home of Dr. Robert Kennicott (a man of many hats).  He was first and foremost a medical doctor in the mid-1800s, a husband, and a father of 7 children. 

We had some tea and little treats.

The strawberries were delicious!

This is his office.  On the left are medicines followed by his desk, and a dental drill (the tall thin thing...) The table in the foreground is actually the table he'd use to assess patients! Right in his own home!!

A wood-burning stove to feed the family

Can you spot something unique about this picture?  Leave a comment to let me know what you think it is!!

1800's dishwasher

After the tour, we walked around a bit and got to see a small wildlife sanctuary.  The above picture is actually a Black Rat Snake!

So many cute turtles!!

And finally, we got to see the archives (not open all the time).  This is where they keep actual pieces of things from the Kennicott family that they have found on the grounds of the home.  Pieces of history!

I hope you had a wonderful weekend as well!  Don't forget to leave a comment letting me know what you think is unique about the picture above!!

25 Days of Blogging- Day 19: Guide to Not Getting Sick

Hi friends!

Today's post is all about combating a cold.  Do you want to know the best way to stop a cold?...

Prevent one!!

All joking aside, this truly is the best way to stop a cold.  During the winter months, colds are more prevalent mostly due to people being in closer proximity to one another for longer periods of time...unlike in the summer when we can get more fresh air and sunshine!!

One of the best way to prevent a cold, besides eating healthy fruits and vegetables (as I mention regularly on this blog...) is...Water!

A river from the forest preserve by my parent's house!  Taken by yours truly!

Proper hydration any time of year is a key to health.  In the winter, we tend to feel as though we do not need to drink as much because we are not sweating from the heat.  As a matter of fact, we may sweat more than we think!  Heating in our cars, homes, and offices dries out the skin, which in turn, leads to dehydration!  

By drinking more water (or at least getting half of your weight (in pounds) in ounces of water per day), your skin will stay hydrated and soft and your immune system will stay strong.  Being well hydrated keeps all systems moving, making you healthier.

Vitamins and Minerals.  We all know that eating more fruits and vegetables is good for us, but do you know why? One of the many reasons plant foods are good for you is because they are a dense source of vitamins and minerals.  These nutrients are essential to health and play a role in practically every aspect of living; including metabolism, brain function, skin elasticity, and more!  All vitamins and minerals will help keep you healthy, but one to keep in mind when it comes to the common cold is zinc.

Zinc plays a large role in immune function.  Between reducing stress on the immune system as well as being a component of antioxidants found in the body, zinc is crucial to health.  Good sources of zinc include whole grains, nuts, and seeds.  Examples include pumpkin seeds, chia seeds, brown rice, and more!

There are so many more aspects that go hand in hand with a healthy immune system; like proper sleep and exercise, but let's save that for a later post, shall we?  I don't want to make these posts too lengthy, unless of course that is what you'd like to see!  Let me know in the comments!

25 Days of Blogging- Day 15: Holiday Weight Gain

Hi Friends!  We have officially gotten through 14 days of festivities that occur around the globe!  In case you missed one (or want to read through them again), this link will take you back to Day 2, for the first festival!  Let me know if you try any of the recipes shared thus far as well!!

Now, onto today’s topic:  Holiday Weight Gain.   

It is old news, really.  Many people go through the holidays eating loads of “special occasion” foods that tend to be not-so-good for our health or waistline.  Years ago, I followed this same path.  I would splurge on all of the desserts that I loved (I could honestly make a meal out of sweets if I thought it were healthy).  I would also feel uncomfortable that evening and a few days thereafter as my body worked in overdrive to clear out my blood and absorb the miniscule amount of nutrients it could find.  Now-a-days, it is a much different story...

 I have learned how to enjoy myself, feel good, and eat until I am satisfied!  Sounds too good to be true right?  Well, from my experience it is not.  But, you do have to love foods that love you back, and that can take some time if your taste buds are used to over-salted or over-sweetened, over-processed foods.  

 My number one tip to avoiding holiday weight gain: eat the whole plant foods in abundance first.  Then, if you are still craving some not-so-healthy treats (after your stomach is full of all the fiber and water from the healthy foods), go for it.  After eating like this for a few days or weeks, you may notice that you naturally begin to reach for those fresh whole foods instead of the other foods. 

 Now, since it is the holidays, be sure to enjoy yourself and don’t let a little thing like food get in the way of spending precious time with your family and friends.  The holidays can be stressful or blissful; it is all about how you view it and how you change your perception to see the bright side in all situations.

Most Comforting Cuppa!

Hi friends!!

Just a quick post today.  Since I posted on Monday, my week has been a bit thrown off (which is why I am posting this one later than usual).  Either way, I am coming to you with a yummy recipe!!

Besides pumpkin, chai is another popular flavor blend this time of year.  More than likely, it is because the spices used in chai are very warm and comforting.  With it's blend of cinnamon, nutmeg, cardamom, and more, it is the perfect spice blend to add a bit of comfort to any recipe!

Comforting Chai Tea:  Serves 1-2

• 2 tsp (or 2 bags) plain black tea
• 1 cup unsweetened almond milk
• 1 cup water
• 1-2 T sugar or maple syrup
• 1 cinnamon stick
• 1 tsp whole cloves
• 1 pod star anise
• ½ tsp cardamom
• In a medium sized pot, pour in the milk and water.  Heat on medium and add the sugar.  Mix until dissolved.
• Once the sugar is dissolved, add the spices and bring the whole mixture to a simmer.
• When you can see tiny bubbles around the edge of the pot, turn off the heat and add in the tea.
• Let the tea steep for 3-4 minutes.  Then, strain out the tea and spices and enjoy!!
• Note: If you do not have all of these spices and do not feel like investing in them, feel free to just use cinnamon and cloves, or use pumpkin pie spice!  The more variety of spices you have, the better the result.
• Second note: You can use this same spice blend in baked goods too! Simply drop all the spices in a spice grinder or mortar and pestle and grind until powdery. Then, add 1-2 teaspoons of the mixture to your next batch of muffins, pancakes, or really anything you'd like!!

What is your favorite flavor during the holidays?! Let me know in the comments below!

2 things very close to my heart!!

Hello there my beautiful friend!

I am going to share two topics that are very close to my heart.  Each one plays a very important role in my own life and I want to help you to understand why.  With the weather getting cooler, the leaves falling off trees, and mother nature preparing for her winter coat of snow, it is still very important to be outside.

Disclaimer:  this topic and resource was originally posted on Nutrition Stripped.  I found her post inspiring, so I read the article she posted about and am posting my own responses here.  Check out her original post to find out more.

Link to original article

From my own experience, getting outside on a daily basis helps me to keep my sleep rhythm in check, breathe some fresh air, and unwind from the oh-so-hectic days that fill this season.  Feeling the chilled air on my skin and forcing my body to acclimate also helps me to feel content no matter the temperature.

I've actually done a little unofficial experiment with my husband.  He really does not like the cold (to put it in a nice way...)  So, one day, I challenged him.  I asked him to leave the heat off in the car (unless it was needed to un-fog the windows), wear a lighter jacket, and just deal with the cold.  It may sound harsh and it can feel torturous at first, but after a few days of this, he noticed a difference!  He no longer felt as cold when he got out of his car to walk into work or home.  He could handle the wind tunnel by our condo better.  He even bought snow shoes for us to go hiking this winter!!!  That one was from left-field...I really did not see that one coming!!

 

 Now, in the article linked above, several studies were discussed.  Each one had found a health benefit ranging from reducing symptoms of ADHD to diabetes and helping substance addicts.  The one thing that all the studies had in common, though was the fact that people were going out into nature to play.  It makes so much sense to me that simply being in nature and enjoying the vastness of life can induce a sense of awe and happiness.  Read the article yourself, then take a walk in a local park.  Stop to look at the trees and the birds, feel the wind on your face and the sun on your back, breathe in the air, notice how you feel when you are surrounded by nature.  Breathe deep.  Try this on several occasions; maybe take your exercise or meditation outside (even if it is cold!).  Notice how you feel compared to when you do those same activities inside.  Then, leave a comment on this post to let me know your thoughts.

The second thing I wanted to share with you is a Chai Tea Recipe!!!  I love sipping this tea in the evening or while on nature walks.  All the earthy spices make me feel even more connected to Earth.  Make it ahead of time and bring it with on you nature outing!!

Chai tea recipe (serves 1 or 2):

2 tsp (or 2 bags) plain black tea
1 cup unsweetened almond milk
1 cup water
1-2 T sugar or maple syrup
1 cinnamon stick
1 tsp whole cloves
1 pod star anise
½ tsp cardamom
If you do not have all of these spices and do not feel like investing in them, feel free to just use cinnamon and cloves, or use pumpkin pie spice!  The more variety of spices you have, the better the result.

1. Place the almond milk and water in a small sauce pan and turn the heat on low.
2. Add the sugar or maple syrup, stirring until dissolved.
3. Add the spices and bring the mixture up to a light simmer.
4. Once small bubbles have formed around the edge of the pan, add the tea and turn off the heat.  Let the tea brew for 3-5 minutes.
5. Strain the tea and spices, pour into a thermos and you are ready to take on the world!

 
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