Coco Haze...

Nutella, for those of you who have never tried Nutella before, I challenge you to branch out into the loveliness that is this coco, hazelnut, spread. It will make your morning toast more exciting, your crackers more delectable, and your brownies yummier!

So, since my last baking post was a not-so-healthy baking option lets move on to something that is truly just as yummy but a little more on the healthy side. I made these the other weekend for the football game and everyone loved them. The best part is there are only three ingredients in these brownies which makes them super easy to make, so no excuses, give them a shot and let me know how you like them!

Whole Wheat Nutella Fudge Brownies (from Hungry Meets Healthy)

Ingredients

• 1 cup Nutella
• 2 eggs
• 1/2 cup and 2 tablespoons whole wheat flour

How-To

1. Preheat the oven to 350 degrees.
2. In a 12 cup muffin pan, line 7 of the cups with either foil or paper liners.
3. Beat the Nutella and eggs together in a medium bowl.
4. Add in the flour and mix until blended.
5. Pour evenly into cups about 3/4 the way up.
6. Bake for 20-25 minutes, or until they are crackly on the top.

Servings: 7 brownies

Do you have a favorite brownie recipe to share?

Salty

Did you know that the recommended daily allowance for sodium intake is under 2400 milligrams? While sodium is super important for our body to function, too much sodium can cause an increase in blood pressure which can lead to hypertension not to mention all the other health risks associated with too much sodium intake. 

Since I started monitoring my sodium intake I can now tell right away when I have had too much, my body lets me know. I get very dehydrated, and my ankles and feet will swell up like balloons! YIKES, ewwww, TMI!  But it's the truth, and it just makes me feel miserable! This happens because too much sodium in your blood draws water out of your cells and into your tissues...Did you know that?

Have you looked at the labels recently on the food you are eating too see how much sodium you are taking in each day? Part of keeping a daily food journal should include keeping track of how much sodium you are consuming each day.

MY TIPS:
Canned Foods:

Canned foods are usually high in sodium, take a look at the label the next time you go to buy canned beans or veggies, it will shock you! If you do decide to get a canned good item try to go for the ones with 'no salt added' or 'reduced sodium' labels. Certain items may not have a reduced sodium option, so in this situation there is a simple solution....drain and rinse off the food before you eat it or cook with it! Yep, give those salty beans a good rinse before you cook with them and help decrease your sodium intake! 

Packaged Spices:
Just get rid of them, um yep, use your spice cabinet. I predict that almost every ingredient in that little packet of sodium filled nastiness you can also find on your spice rack. You can use your own spices you ALREADY HAVE and then add a pinch of salt for taste or none at all!!

Perfect example, taco or burrito seasoning. Just one tablespoon of McCormick burrito seasoning mix has 470 mg of sodium and there are six servings in a packet!! That is 2820 mg of sodium in one packet! HOLY SODIUM!
Normal use of this type of seasoning calls for one packet per 1lb of ground meat. So for a family of four 1lb of ground meat with one packet of seasoning, that is 705 mg of sodium per burrito not to mention the cheese and other toppings that are added!

When I make taco or burrito meat first I use lean ground turkey which is lower in saturated fat and calories than lean ground beef, I also add some fresh peppers and onions for additional flavor and then I add the following spices:

• Chili powder (lots to taste)
• Cumin
• Onion powder
• Garlic powder
• Paprika

Throw in a pinch of salt and pepper to taste and your heart will thank you for it, I promise. 

Nuts/Seeds:

Everything in moderation...especially nuts and seeds. Almonds and sunflower seeds are a great healthy snack option but they are also very high in fat and calories and too much of anything is never good. Unfortunately this healthy snack can also be a sodium hog as well because most prepackaged nuts and seeds now-a-days come roasted and salted. Try to lower daily sodium intake by going for unsalted natural nuts and portioning them out for yummy snacks.

Sea Salt vs Table Salt:
Although sea salt is less processed than regular table salt, which that in and of itself makes it a better option, the sodium content for each is basically the same. Whether you use sea salt or table salt each should be used in moderation. I personally have found that because the taste of sea salt is stronger than plain table salt I end up using less of it in my cooking which is one of the many reasons why I love sea salt. See what the mayo clinic says about sea salt vs table salt here.

Pickles!

Ohhhhh NOOOOOO! Man, my heart dropped a few years back when I realized how much sodium there was in pickles, I had no idea! I was eating pickles almost every day with my lunch thinking I was doing a good thing because pickles are so low in calories, but what they lack in calories they MORE than make up for in sodium...bummer :-( Today if I need a crunchy sidekick to a sandwich at lunch I bring carrot sticks and save the pickles for an occasional treat. 280 mg in just one baby dill, depressing!

 Reducing Salt Tips: (Adapted from Columbia's Cooking!)

• Savory flavors like black pepper, garlic powder, curry powder, cumin, coriander dill, basil, and ginger, and onion are best for replacing a salty taste.
• Celery (23 mg /ounce) and celery seed (45 mg/oz) impart a salty flavor quality w/ very little sodium.
• Use lemon and lime juice to brighten flavors and season foods.
• Avoid processed and convenience foods.
• Look for other terms for salt on the ingredient statement. Chloride, Salt, MSG, Baking Soda, Baking Powder
• Label terms: Salt Free: < 5 mg/svg; Very low sodium: < 35 mg/svg; Low sodium: < 140 mg/svg
• Focus on potassium containing foods. Potassium can lessen adverse effects of sodium on blood pressure. (bananas, sweet potatoes, spinach, beans and lentils, and cantaloupe)

Seasoning for Meat, Poultry, and Fish 

Beef	Bay leaf, marjoram, nutmeg, onion, pepper, sage, thyme
Lamb	Curry powder, garlic, rosemary, mint
Pork	Garlic, onion, sage, pepper, oregano
Veal	Bay leaf, curry powder, ginger, marjoram, oregano
Chicken	Ginger, marjoram, oregano, paprika, poultry seasoning, rosemary, sage, tarragon, thyme
Fish	Curry powder, dill, dry mustard, lemon juice, marjoram, paprika, pepper

Seasoning for Common Vegetables

Carrots	Cinnamon, cloves, marjoram, nutmeg, rosemary, sage
Corn	Cumin, curry powder, onion, paprika, parsley
Green Beans	Dill, curry powder, lemon juice, marjoram, oregano, tarragon, thyme, Green Onion, pepper
Green Peas	Ginger, marjoram, onion, parsley, sage
Potatoes	Dill, garlic, onion, paprika, parsley, sage
Summer Squash	Cloves, curry powder, marjoram, nutmeg, rosemary, sage
Winter Squash	Cinnamon, ginger, nutmeg, onion
Tomatoes	Basil, bay leaf, dill, marjoram, onion, oregano, parsley, pepper

Additional Resources: Salt and Sodium in Your Diet, National Heart, Lung and Blood Institute

What are some of your favorite spices to use in place of salt?

Apples, Fall, and Martha

Happy October!

Since we are all getting to know each other oh so well, I figured it was finally time for me to confess my one true love and complete obsession with..MARTHA! Oh yes, I am in love, no better yet,  utterly infatuated with Martha Stewart. Ohhhhh Martha how I adore thee, how happy you make me each month when your special present for me arrives in my mailbox, the Martha Stewart Living magazine. With each turn of the page for just a moment I feel a part of her world, the perfect world of Martha where I can cook anything, eat anything, and sew too. Then I close it and come back to reality where I remember I can't sew a button let alone a blanket! But none the less, she always has some GREAT recipes that I love to try out when I can.

October is finally here and I love the fall, I love apples, and now we all know I love Martha too. This month's issue of Martha Living magazine had an Apple Walnut Bundt cake recipe that I just had to try out:

TA DA!!!!! thank you, thank you...

How did it taste you say, um it was DELISH!!

Apple Walnut Bundt Cake

Adapted from Martha Stewart Living, October 2011

Yields: 1 bundt cake

Ingredients (serves 10)

Carmelized Apples

• 1/3 cup sugar
• 1 tablespoon water
• 3 tart green apples, cored, peeled and cut into 1-inch chunks

Cake

• 3 cups all-purpose flour
• 2 1/2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 3/4 teaspoon cinnamon
• 3/4 teaspoon nutmeg
• 3/4 teaspoon ginger
• 1 teaspoon salt
• 1 cup butter, softened
• 1 3/4 cups packed brown sugar
• 3 large eggs
• 1/2 cup milk
• 3/4 cup chopped walnuts

Glaze

• 1 1/2 cups powdered sugar
• 3 tablespoons apple cider

Instructions

Caramelized Apples

• Cook sugar and water in a medium pan over medium-high heat, without stirring, until sugar caramelizes, about 4 minutes.
• Reduce heat to medium-low. Stir in apples. Cook, covered, for 6 minutes.
• With a potato masher, slightly mash apples until broken down but still chunky. Continue to cook, uncovered, stirring, until liquid evaporates, about 5 minutes.
• Let cool completely.

Cake

• Preheat oven to 350 degrees. Grease and flour a Bundt pan.
• In a medium bowl, combine flour, baking powder, baking soda, cinnamon, nutmeg, ginger and salt.
• Beat butter and brown sugar with a mixer on high speed until pale and fluffy, about 4 minutes.
• Add eggs, one at a time, mixing on high speed.
• Reduce speed to low, and add flour mixture in three additions, alternating with milk.
• Mix in caramelized apples and walnuts.
• Transfer cake to Bundt pan and bake until a toothpick inserted in the center comes out clean, about 50 minutes.
• Let cake cool in pan, set on wire rack for 10 minutes. Turn out cake onto rack, and let cool completely.

Glaze

• Once cake is cool, make the glaze. In a small bowl, whisk together powdered sugar and apple cider.
• Drizzle over the top of cake, letting it drip down the sides.

Is there a fall baking recipe that you have tried lately or want to try?

Do you have a favorite cooking magazine? Martha has two new magazines I want to start subscribing to, Everyday FOOD and Whole Living I need to get my toosh in gear and get a subscription to those ones as well!

Crave This....

Has anyone else been having cravings like me lately?

Recently Dr. Oz wrote an article, 'The Oz Diet', for Times magazine and in his article he wrote this: "When you sit down to a meal, your brain is looking for nutrients, not calories, and will prod you to eat until you're satisfied. That's one of the many reasons it's harder to push away from a plate of fries or a bowl of ice cream than from a healthier meal of fruits, vegetables, grains and lean meats."

Sooooo..the Dr. is saying that when you give your body the nutrients it needs or is really looking for only then will you truly feel satisfied. Thanks Doc!

But what do you do when you are craving something that is not so 'nutrient' and by most standards would be considered 'bad' for you? Is your body really craving french fries or m&m's??? I am all for giving into a craving in small doses, but sometimes even with small doses of satisfaction the urge to overindulge in something just won't go away.

Recently I came across this chart that translates your cravings. What is your body REALLY asking for when you crave yummy m&m's? This chart outlines the better, healthier food options you have that will give you what your body really needs and keeps you fully satisfied. YAY!

If you crave this	Whatyou really need is	Here are the healthy foods that have it
Chocolate	Magnesium	Raw nuts and seeds, legumes, fruits
Sweets	Chromium	Broccoli, grapes, cheese, dried beans, calves liver, chicken
	Carbon	Fresh fruits
	Phosphorus	Chicken, beef, liver, poultry, fish, eggs, dairy, nuts, legumes, grains
	Sulfur	Cranberries, horseradish, cruciferous vegetables, kale, cabbage
	Tryptophan	Cheese, liver, lamb, raisins, sweet potato, spinach
Bread, toast	Nitrogen	High protein foods: fish, meat, nuts, beans
Oily snacks, fatty foods	Calcium	Mustard and turnip greens, broccoli, kale, legumes, cheese, sesame
Coffee or tea	Phosphorous	Chicken, beef, liver, poultry, fish, eggs, dairy, nuts, legumes
	Sulfur	Egg yolks, red peppers, muscle protein, garlic, onion, cruciferous vegetables
	NaCl (salt)	Sea salt, apple cider vinegar (on salad)
	Iron	Meat, fish and poultry, seaweed, greens, black cherries
Alcohol	Protein	Meat, poultry, seafood, dairy, nuts
	Avenin	Granola, oatmeal
	Calcium	Mustard and turnip greens, broccoli, kale, legumes, cheese, sesame
	Glutamine	Supplement glutamine powder for withdrawal, raw cabbage juice
	Potassium	Sun-dried black olives, potato peel broth, seaweed, bitter greens
Chewing ice	Iron	Meat, fish, poultry, seaweed, greens, black cherries
Burned food	Carbon	Fresh fruits
Soda	Calcium	Mustard and turnip greens, broccoli, kale, legumes, cheese, sesame
Salty foods	Chloride	Raw goat milk, fish, unrefined sea salt
Acid foods	Magnesium	Raw nuts and seeds, legumes, fruits
Cool drinks	Manganese	Walnuts, almonds, pecans, pineapple, blueberries
Pre-menstrual cravings	Zinc	Red meats (especially organ meats), seafood, leafy vegetables, root vegetables
General overeating	Silicon	Nuts, seeds; avoid refined starches
	Tryptophan	Cheese, liver, lamb, raisins, sweet potato, spinach
	Tyrosine	Vitamin C supplements or orange, green, red fruits and vegetables
Lack of appetite	Vitamin B1	Nuts, seeds, beans, liver and other organ meats
	Vitamin B3	Tuna, halibut, beef, chicken, turkey, pork, seeds and legumes
	Manganese	Walnuts, almonds, pecans, pineapple, blueberries
	Chloride	Raw goat milk, unrefined sea salt
Tobacco	Silicon	Nuts, seeds; avoid refined starches
	Tyrosine	Vitamin C supplements or orange, green and red fruits and vegetables

What cravings have you had lately? If you haven't noticed by this blog already, I have been seriously craving chocolate lately specifically peanut m&m's, ugh! But now thanks to my handy dandy chart here looks like I need to increase my nuts and legume intake so I will give it a shot!

What do you usually do to satisfy a craving that just won't go away? 

My Kind of Shopping

Some people have a thing for clothes shopping, shoe shopping, or purse shopping but for me my favorite kind of shopping is grocery shopping! Of course I can always shop for shoes too ;-) I know this makes me even more of a nerd but I do love it, and I love to find good deals on great foods!

After work Sanford met me and our first stop was the new Trader Joe's in our area to grab some healthy goodies for some good deals.

I got all of this for around $35! Isn't that great! I am excited to see the fall produce start to come out. All of the squashes and pumpkins, so I couldn't resist one butternut squash that looked too good to pass up! I followed that up with some yummy butternut squash soup, and butternut squash trangoli (aka ravioli) that I plan to make this weekend!

With the holiday baking season lingering over my shoulder I scooped up some whole wheat flour for a good price along with some ground flax seed. I try to substitute whole wheat flour for all purpose flour in most of my baking.

And for my one indulgence I snuck in these mini peanut butter sandwiches, omg and are they ever good! I have a serious soft spot for anything with peanut butter!

My favorite PB combos:
PB & Apple
PB & Chocolate (um hello!)
PB & Crackers 

After we conquered Trader Joe's we headed up the street to one of my favorite stores, Whole Foods, for some serious produce shopping and dinner! It was my kind of night! Best part was I was able to use my $10 for $20 Living Social coupon I had purchased to save $10 on my purchase at whole foods!

 

Look at all the lovely produce we got for the upcoming weeks!

Baby Bok Choy, Beets, Savoy Cabbage, Brussel Sprouts, Grapefruit, Vine ripe tomatoes, Peaches, Lemons, Sweet Potatoes, Baby carrots, Onion, Garlic, Asparagus, Collard Greens, Apples

After our shopping we went over to the prepared food section where we made our plates for dinner, I piled on some black beans with steamed brown rice, roasted brussel sprouts, sauteed mushrooms, baked sweet potato and braised red cabbage it was delicious!

And of course we did pick up one little indulgence, that I just couldn't resist...ready for it....Pumpkin Whoopie Pies!! OMG they were killer!

Do you have a favorite grocery store?

What are some of your favorite fall produce items you are seeing out now in your grocery store?

Any good ideas for some fall dinners? I am going to make that butternut squash ravioli and pair it with a side of Sicilian collard greens, this recipe for collards is delicious and super easy I think it will pair nicely with the butternut squash pasta.

Adapted from Alicia Silverstone’s The Kind Diet

• 1 bunch collard greens
• 2 tablespoons pine nuts
• 3 garlic cloves, peeled and chopped
• 1 tablespoon olive oil
• 3 tablespoons raisins
• 2 tablespoons balsamic vinegar

Use a sharp knife to cut out the central rib and stem from each collard leaf. Rinse the leaves in a sink of cool water, lifting them into a colander to drain a bit (you want some water to remain on the leaves).

Toast the pine nuts over medium heat in a dry skillet for about 5 minutes or until golden. Shake the pan often to keep the pine nuts from burning. Transfer to a plate, and set aside.

Place the garlic and oil in a large skillet, and sauté over medium heat for 1 minute or until the garlic is fragrant.

Add the damp collards and stir, then cover the pan and cook for 2 minutes longer. Add the raisins and pine nuts, and stir. Cover and cook for 2 minutes. Stir in the balsamic vinegar, cover, and continue to cook for 1 to 2 minutes longer.

-Jen-

Mad About...

Green Tea
Anyone who knows me knows I am absolutely mad about green tea! Not just ANY green tea, TAZO green tea is my personal fave! I drink it every day. Great news is it tastes wonderful and is super good for your body too! Green tea is high in antioxidants and ECGC which helps keep your metabolism running high. It has less caffeine than coffee and it is even great cold! (Best part is they sell it at Starbucks ;-))

Cauliflower

Yes cauliflower, I am mad about cauliflower. It is super yum, I promise! I am always trying to find good healthy substitutes for my favorite not-so-healthy foods and I have found that Mashed Cauliflower is a GREAT substitute for Mashed Potatoes! Who'da thunk! Yep, in fact I had some last night for dinner and they were delicious:

Now if I can only find a healthy substitute for Mac & Cheese my life will be complete!!!

Apple Chicken Sausage
OMG, I am defiantly mad about this stuff. Chicken sausage is such a great healthy substitute for normal sausages, hot dogs, brats or kielbasa! I love them right off the grill, maybe with some mashed cauliflower on the side ;-) Recently I have tried the Johnsonville Apple Chicken Sausage and the Applegate Apple Chicken Sausage. Both are good but I prefer the Applegate sausage I enjoy the taste a little better, it is organic, and it has fewer calories at 140 per link than johnsonville at 180 calories per link, but both are really good healthy alternatives for dinner!

Fiber One 90 Calorie Brownies

Hellllllooooo chocolate! Oh yes, these little lovelies will cure that nasty chocolate craving and are pretty darn tasty for only being 90 calories. Best part is it has 5 grams of fiber per bar too! Pair this with a piece of fruit or some almonds and you have yourself a healthy, less than 200 calorie, afternoon snack, YUM!

Kefir Smoothies

Recently I was introduced to Kefir, I had never even heard of it until just a few months ago and now I cannot live without it! It is 99% lactose free, high in calcium and protein, and is a probiotic which helps support your digestive health. Basically like a yogurt smoothie.

I have been making these Kefir smoothies for breakfast at least 3 days a week for the past few months and I just love them:

Kefir Smoothie -Jen's version- (adapted from the 17 Day Diet)

• 1 cup lowfat plain Kefir
• 1 cup frozen berries or fruit (any kind)
• 1/2 tsp Truvia

Blend together and VOILA! You have a yummy wonderfully healthy breakfast to start your day!

Groupon and Living Social

If you have been living in a cave or under a rock over the past year chances are you haven't heard about the online craze of Groupon and Living Social. Time to GET ON BOARD! Seriously, these two sites have changed my life. They give me something to look forward to each and every morning to see what sweet deals are lurking for me in my inbox. They always have half off (or more) for local restaurants which is great to help you get out and try new places in your area. And the best one was Living Social recently had a $10 for $20 worth of groceries from Whole Foods, I cannot WAIT to use this one!

What are some of your favorite healthy food substitutes?

What good online deals and discounts have you bought lately?

Motivation Monday

For those of you who do not know, a few years ago I decided to make a serious lifestyle change. I was extremely overweight and very unhealthy. Overall I have done pretty well, with MANY bumps in the road, but I have lost around 60 pounds and I eat as healthy as I can as often as I can and exercise is now a regular part of my life.

Basically I went from looking like this: (July 2007 my 26th birthday)

To this: (July 2011 my 30th birthday)

Me with my super awesome little sister, Hannah

Everyone always asks me what I did to drop the lbs and the bottom line is good old  fashioned exercise and healthy eating!

Here are a few quick and easy tips anyone can adopt to start living a healthier lifestyle:

1. Keep a food journal! I use http://www.myfitnesspal.com/, it is FREE and the calorie tracker is amazing
2. Drink lots of water! I keep water bottles everywhere, in my car, at my desk etc...
3. Eat MORE often! OMG What! I know, I know, but seriously to keep your metabolism running like it should you need to be eating more meals throughout the day. Try to eat smaller meals every 3-4 hours. I usually do 3 300 calorie meals and 2 150 calorie snacks making 5 times a day total!
4. Do not deprive yourself! This is the worst thing you could do, if you are having a craving for chocolate EAT IT, just portion it out and as long as you stay within your calorie allowance for the day you are good!
5. Have a plan to get moving! Of course we all know this one...bla bla we have to excercise but no one wants to. Find an excercise that you enjoy whether it is riding a bike, walking, running or free weights figure it out you have to be into what you are doing to keep doing it...DUH!

I could go on forever with tips but I will stop for now.

I need some motivation this week! I have been super slack the past few weeks with excersice and eating good. I am determined to get back on track this week!

What motivates you to get on track to have a healthy week ahead? I usually need some help when I stray too far, my fiance Sanford or my bff Tiffany usually helps me get back on track. And it also helps if I have something coming up I want to look super good for :-)

What healthy living tips work for you?

First Post

Well it is official I have fallen in line with the rest of the online world, here I am starting my very own blog! This is a learning process for me, I will try to post at least three days a week with regards to things going on in my life, food and health topics, and just whatever else may come to mind! I hope I can keep everyone entertained, and I know this is going to be fun so thanks for reading the Fox Eye View!