Tag Archives: Whole Foods

Eating 4 Real

4 Mar

Today has been one of those I put the milk in the pantry instead of the refrigerator kind of days. Thankfully I caught myself and could blame it on Monday! I know I’m going to sleep well tonight! Anyway, today we celebrate and recognize Healthy Monday, which means it’s time for the Healthy Monday tip! Let’s go.



Healthy Monday on Twitter

Healthy Monday Facebook

March 4
Go the Whole Way
Don’t depend on multivitamins to cover gaps in a poor diet. These isolated vitamins and minerals
don’t provide the complex nutrient interactions of whole, unrefined foods. Unprocessed vegetables,
fruits, whole grains, nuts and beans contain the antioxidants, phytonutrients, fatty acids, fiber and
more that our bodies need to function at their best.
This week take one or two of your favorite processed foods and give them a whole foods makeover.
Choose whole grain rice and bread over white, make a fresh fruit smoothie or replace instant soup
with a batch of fresh vegetable soup. You’ll still be eating the foods you like while enjoying a nutritional boost!”
Whatcha’ think of today’s tip? I know sometimes it is hard to make a switch from processed foods and give them a whole foods makeover, especially in a college dining hall or workplace cafeteria, where there are not always whole food options. Are there ways that this can be manipulated? Would you choose organic if this were an option?
Four of my favorite clean eating ladies that inspire me to eat real each and every meal:
1. Registered Dietician Michelle Dudash exposed me to the wonderful world of healthy living blogs. I even won a more than generous California Raisins giveaway off her site. Her recipes are fun, fresh, and fabulous!

Michelle’s Quinoa and Black Bean Cakes with Cumin & Chile



2. Whole foods guru Tosca Reno introduced me to clean eating as a way of life.
Tosca’s Eat- Clean Egg Salad
3. Stiletto Chef Candice Kumai makes healthy foods hot. Who knew an avocado could be sexy?
Candice’s Simple Raspberry Lemon Zest Scones
4. My favorite online celebrity yoga teacher Tara Stiles does the healthy in the kitchen too!
Tara’s Vegan Mac & Cheese
I can’t not mention Tara without sharing one of her yoga practices!

A Complete Meatless Lunch and Dinner to Go

3 Feb

Going out to restaurants is one of my favorite things to do with friends and family. I’m loving seeing more and more healthy options every time I’m out, but, when it comes to when I need to have a lunch with me or buy a lunch, and I’m just by myself, I’m always using my favorite celebrity chefs lunch tote to carry a homemade breakfast, lunch, or dinner for later.


Rachael Ray gives the word lunch box new meaning!

After a Whole Food’s trip on Friday, I whipped up two Easy Peasy Lemon Squeezy meatless meals using these two ingredients for my complete protein:



For lunch I made a let’s see how else I can incorporate this chile into a meal today chile sandwich:



The inside included kale, chile, Chobani plain non-fat Greek yogurt, avocado, tomatoes, and sunflower seeds. I used Ultimate Grain All Natural Whole Grain Heart Healthy bread.


For dinner, I used both the chile and sunflower seeds again in a salad of a chopped baked potato, kale, strawberries, pineapple, raisins, tomatoes, broccoli, cauliflower, avocado, and Chobani plain non-fat Greek yogurt.




Other forms of meatless complete protein include: tofu, quinoa, peanut butter spread on whole wheat bread, rice and beans, seeds and beans (as in this post), and hummus and pita bread.

What’s your favorite meatless complete protein?

For more on complete protein and why protein is important for the body, click here.

Be sure to check out Meatless Monday on Twitter and Facebook!

Tomorrow I’ll be sharing the Healthy Monday tip for the week of February 4th.

I hope everyone had a great weekend and enjoyed the Superbowl!

The Healthiest Meatless Meatball Sub EVER!

27 Jan

In prep for Healthy Monday, I present to you a sweet potato boat of goodness.

The all-star ingredients:


Sweet Potato!


Nate’s Zesty Italian Meatless Meatballs– easy, healthy, and soylicious.


Chobani Plain Non-Fat Greek yogurt for a sweet potato topping.




…and some more greens! Spinach and avocado!




Garbanzo beans! 🙂 Whole Foods also sells beans with no sodium! Go 365 Everyday Value brand!


Strawberries for a little something extra sweet.


Raisins for an extra punch! Please pardon my dry, dry hands from this cold weather. From the amount of lotion I put on, you’d think they’d be as smooth as a baby’s bottom!


A salad can never go wrong with Bolthouse Farms Classic Balsamic.


The final product with onions on top! I ended up putting everything on my sweet potato. Flavor explosion.

Please feel free to share your favorite meatless meal!

Be sure to check out Meatless Monday on Twitter and Facebook!

Tomorrow I’ll be sharing the Healthy Monday tip for the week of January 28th.

7 Facts & Tomato Soup

24 Jan

Thank you again to Meghan at After the Ivy League for nominating me for the Versatile Blogger Award! It is an honor! For this award, I am suppose to share seven facts about myself. Here we go! 🙂
Versatile Blogger Award

Seven Facts about me:

1. Tea is my comfort. When I don’t have tea with a meal, I feel as though a food group is missing. Lately, I’ve been enjoying: Decaffeinated green tea, Black Tea, Chamomile tea, and Celestial Seasonings Candy Cane Lane. My pantry is still stocked with Candy Cane Lane since it is only offered for such a short time during the year.


Right now, I’m enjoying a cup of Tazo’s Calm Chamomile. 🙂

2. The summer before my senior year of High School, I knocked learning how to surf off of my bucket list. Hang 10 baby.


3. Unbeknownst to my college friends and co-workers, I was involved in theater during high school. I started singing lessons in the 8th grade, because I wanted to be the next American Idol.

LEScan 130230002

That’s me in the blue shawl wrapped around my head as a pauper in Les Mis my sophomore year of high school.

4. When I was 16, my hormones got the best of me, and I suffered from severe acne until mid-way through my freshman year of college. I tried everything from non comedogenic products, over the counter medications, meditation, and eating a healthier diet free from grease and junk. Although my insides were thanking me for being less stressed and eating more nutritious, my skin remained problematic. I wanted to hide under a rock. I always felt like people were looking at my face and I would actually avoid going out. After a lot of thought, my dermatologist prescribed me Accutane. It was a long process, but my face healed. Today, I only have minor scarring.

Lesson learned from this journey: Your friends and family will love you no matter what. Today I would tell my teen self to stand up tall and not hold back, because you’re beautiful whether you know it or not! People who make fun of someone for the way that they look need to take a step back. They’re not worth the time. It’s all about karma. From this journey, I learned a ton about health, one of the reasons I changed my major to Exercise Science and Health Promotion.

5. Throughout the day, I eat yogurt in some shape or form for breakfast, lunch, dinner, and in snacks. When on vacation in August, there was no Greek yogurt in site. I could feel the sadness of the Greek gods. One day, while walking down a street of stores, I stumbled upon a little market. I kept telling myself not to get my hopes up as excitement built inside of me. Venturing to the refrigerator section, there was a Peach Chobani waiting for me in its glory. It was the best Greek yogurt I ever had.



6. On Monday, I begin a new chapter of my life. At 4:30pm, I’ll be sitting in my first Graduate school class, working towards a Master of Public Health. When I think about it, I feel excited, anxious, and a little nervous. Physically and mentally, I feel ready to take on the challenge!

7. In college, I passed a Whole Foods to and from school. Frequently, I found myself turning into their parking lot, parking my car, and walking through their doors. There is something about the Whole Foods experience that is calming, making you want to go back for more.



My nominations:

Alex at The Run Within

Emily at The Good Era

Cindy at Clean and Green Nutrition

Grace at Practicing Grace

Nikki at Scientifically Nutritious

Nicole at Health Advocation

Since I’ve started blogging, I’ve really enjoyed talking healthy with Alex, Emily, Cindy, Grace, Nikki, and Nicole! They are walking examples of wellness and share great healthy recipes and or exercise tips! Be sure to check out their pages and hard work!

Big congratulations to the blogs I follow below for being nominated on Meghan’s page:

Kate at Quarter Century Southern Living
Alex at Cookie Dough Katzen
Carrie at Fitness and Frozen Grapes

Well deserved! 🙂

Unfortunately, the Healthy Food Party I was going to this weekend was postponed. 😦 But I still did a little healthy cooking in the kitchen today!

After much research on blogs, Pinterest, and other websites, I found an easy recipe for a Winter Tomato Soup on Women’s Health.

I made the Winter Tomato soup this afternoon and it was super easy to make just as Women’s Health said. It would be great with a grilled cheese sandwich too. I already know what’s on the menu for my lunch tomorrow. 😉

Winter Tomato Soup

Prep time: 5 minutes Cook time: 25 minutes

1 tsp olive oil

1 small onion,

diced 2 cloves garlic, chopped (or 1 tsp jarred chopped garlic)

2 Tbsp no-salt-added tomato paste

1 tsp sugar- I used Sucanat

1 tsp thyme

1 bay leaf

2 cans (14.5 oz each) no-salt-added diced tomatoes, including juice

1/4 c fat-free milk- I used 1%

2 Tbsp plain nonfat  Greek-style yogurt
1. Heat olive oil in medium saucepan. Cook onion and garlic until soft, about 5 minutes. Add tomato paste, sugar, thyme, bay leaf, tomatoes, and 2 cups water. Stir together and bring to a boil. Reduce heat and simmer about 20 minutes.


2. Remove bay leaf. Use a handheld blender to puree the soup in the saucepan, or transfer soup to a food processor or blender. Puree until smooth. (If you’re using a standard blender, allow the mixture to cool first; hot liquid may cause the blender to squirt out contents. Depending on the size of your blender, you may have to do this in batches.)

* Rather than pureeing in a blender, I mixed the contents with a whisk.


This left the soup with a nice consistency. I would call it a chunky tomato soup. I enjoy my soup either way, and tonight, I was in the mood for chunky tomato soup. My family gave the recipe two thumbs up too!
3. Heat milk in microwave for 30 seconds to warm, and then stir it into the pureed soup along with yogurt. Mix well. Add salt and pepper to taste, and serve.

Makes 4 servings. Per serving: 76 cal, 1.5 g fat (0.2 g sat), 14 g carbs, 43 mg sodium, 3 g fiber, 3 g protein

Do you have a favorite winter soup?

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