230 Million? Are you Serious?

Hi Guys! How was everyone's Thursday?!

Mine, was awesome, thanks for asking.

I got to spend the majority of my day at the Standard Process "home base" in Westerville this afternoon, listening and learning about all things clinical nutrition. I always leave these type of lectures and classes re-thinking my small handful of dark chocolate I grab from my freezer after dinner. Especially when you hear things like...

Over the past 20 years the total number of people with diabetes worldwide has risen from 30 million to 230 million.

Yep. Can you believe that? Insane. 

I got home this evening and had about 46 different back and forth arguments in my mind about whether to get some exercise in or not. The above figure and my impending struggle of fitting into two different bridesmaid dresses over the next month heavily influenced my final decision. And while my healing ankle and my recent bike swipe prevented me from doing a tough workout... a good 3 mile walk/run did the trick, for now at least. 

I came home and decided to use up some locally grown summer squash and zucchini for dinner. Alls I did was cut them length ways, rubbed a bit of EVOO on them, sprinkled some pepper and plopped them on the trusty George Foreman:

 Who says grilled summer veggies can't be done without a grill!

These summer veggies are good for vitamin C, vitamin B6 and manganese. 

Additionally, they should be given silver medals for their antioxidants, anti-inflammatory benefits and coincidentally, their abilities to balance blood sugar levels. The nutrients contained in the summer squash variety shown above have been shown to keep insulin metabolism in balance and most importantly, prevent Type II Diabetes. 

So eat YO squash! 

Stay Healthy and Go USA, 

A Short, Brief Lesson in Special Occasion Eating

Hello! Is everyone having a good weekend so far??

I've spend the past few days planning, prepping and hosting my roommate's wedding shower. Phew. Believe it or not, it's hard work, especially when the shower is co-ed - I'm not sure how high wedding shower games are on guys' lists of things they hope to complete before they die, but I can guess not very. 

So since this isn't a wedding shower blog, let's get to the important things in life - food heathy eating. 

Besides being in charge of making face paddles of the bride and groom and writing food labels, I was in charge of bring a vegetable tray...

 and brownies...

It can be definitely be a challenge to eat healthy at special occasions. I usually take the approach that a little is okay. I don't attend wedding showers everyday, although this summer it seems like I am, so enjoying a small brownie and an adult beverage is perfectly healthy and functional in my book. 

On that note, I'm off to buy a bike helment... apparently they're important :)

Stay Healthy,

Purple Vegetable Pizzas

Hello, Hello, Hello. 

I hope everyone is doing swimmingly well today and ready for a new recipe. 

Typically when I do my grocery shopping I never make a list because I buy the saaaame thing each Sunday. There's really no need to make a list when I know exactly what I need and where it is in the store. So the other day when I was making my routine trek from the tomatoes and avocados to the salads, I came across a huge bin of eggplants. YUM! Along with those eggplants were a sign that read : 10 for $10. EVEN MORE YUM! 15 minutes later I left the store with all my usual staples and an eggplant. My culinary plans for my purple vegetable were lame and boring - chop it up, toss in some olive oil and pepper, throw it in my oven and call it a meal.

But instead of being my typical, boring, routine-self, I took to my laptop and pulled up some of my favorite blogs. Okay, it was only 1... had I not been on a time crunch to consume dinner before my friends came over for our routine showing of the Bachelorette, I probably could have spent 4 hours perusing through blogs trying to find a good, NOT BORING recipe for my eggplant friend. But alas, trashy tv called and I set out to re-create a recipe found on KERF .....

drum roll please....

EGGPLANT PIZZAS!

Far from the real stuff, but still tasty enough to appease my pizza cravings.

Ingredients included:

• eggplant sliced into discs
• olive oil
• tomato paste
• fire roasted tomatoes 
• mozzarella cheese
• seasonings

Directions Were Easy:

• slice eggplants into discs
• rub discs with olive oil and sprinkle with salt and pepper
• cook in oven for about 20 min at 400*
• flip eggplants
• add tomato paste and fire roasted tomatoes on top
• top with seasonings and cheese
• bake 10 min more

I used Italian seasoning and garlic powder for some additional flavor.

I enjoyed my pizzas with a side salad, which was eaten before I could snap a photo... bad blogger, oops. 

Let me know what you guys think when you try the recipe out! 

Stay Healthy,

My GO-TO Dinner

Hello! Remember me?!

You would think with my less than ideal circumstances I would have blog posts up every hour.... 

... obviously that is not the current situation we have at on our hands at the moment. Instead of enlightening you with easy, healthy meals to try, or recapping my oh-so exciting life adventures, I've been at the mercy of my dead camera battery and wedding shower planning - both excuses, but valid excuses?

Anyway, between licking envelopes and watching people race from the sidelines, I managed to snap a few quick photos in my kitchen of my GO-TO dinner. 

Remember back in the day when I shared The Anything and Everything Shake? Well here is the Anything and Everything Salad:

Looks kind of gross, right? But it's SO good! 

Lot's of veggies:

Simple Black Bean Burger:

Along with some Avocado:

I usually throw some hummus and blue cheese on top as well. Unless I'm at a restaurant, I typically use hummus as my salad dressing. Paired with some avocado, it's a great way to get the creaminess of those gross popular ranch dressings without consuming all that glorious trans fat goodness.

Besides the taste and beautiful colors, I love the fact that it takes me awhile to finish it all.

Anyone else have a go-to dinner?
If my refrigerator is void of my favorite salad staples, I usually go the chicken and sweet potato route. 


Stay Healthy,

Dinner for One.

Sometimes I think one of the hardest parts of being a single 20-something is finding something for dinner. A lot of the recipes out there are designed to serve 2 or more people, and with an appetite like mine, I often find myself struggling to stop at just 1 serving - what can I say - I love food.

And while I love fixing up a big fancy dinner for myself, sometimes all I have the desire or energy for is a simple egg sandwich and a side of broccoli. 

It's easy to make, easy to portion out and it leaves little room for making or eating too much. 

I tossed the broccoli in some olive oil, ground pepper and garlic salt and popped 'em in the oven for about 20 minutes at 350 degrees or so....

.... and the sandwich consisted of a whole wheat english muffin, 1 "fried" egg, some avocado, mozzarella cheese and a lovely tomato to top it all off:

OH, and some spinach. Twas a lovely dinner. 

What's your favorite "easy" single serving dinner to make for yourself?

Any sort of sandwich and vegetable side is mine.

Stay Healthy, 

To Buy Organic or Not to Buy Organic?

We've all seen it - the friend who suddenly decides to buy only organic at the grocery store and consequently winds up only being able to afford the dollar menu at McDonald's in the weeks following.... so much for going organic, right?

So what's the deal? 

How are we supposed to buy organic when we can barely afford to buy regular groceries? 

Is organic really that much better for us? 

Can you only be healthy by eating organic?

I get these questions a lot, and the funny thing about them, is that most people don't even know what it means when something is organic. So, luckily for all you curious minds, and for all those people who I force to read this blog, today we're going to explore the wonderful world of Organics. 

What does Organic Mean?

Well good ole Wikepedia defines organic food as foods that are produced using methods that do not involve modern synthetic inputs such as synthetic pesticides and chemical fertilizers, do not contain genetically modified organisms, and are not processed using irradiation, industrial solvents, or chemical food additives. 

AKA food with no pesticides and more nutrients. 

Is Organic Really That Much Better for Us?

The easy answer? Yes. Organic food is free of pesticides and artificial fertilizers, while also having more nutrients, antioxidants and vitamins. (but hold off on buying all organic until you get to the bottom of my wonderful words of wisdom)

"I Can't Afford to Buy Organic. Help!"
Not to worry. There are certain foods and produce that are less likely (or more likely) to have pesticide residue even after washing them. 

• Foods Worth Buying Organic:

• Apples
• Celery
• Strawberries
• Peaches
• Spinach
• Nectarines
• Grapes
• Sweet Bell Peppers
• Potatoes
• Blueberries
• Lettuce
• Kale

• Foods Okay to Pass on Buying Organic:

• Onions
• Corn
• Pineapple
• Avocado
• Asparagus
• Sweet Peas
• Mangos
• Eggplant
• Cantaloupe
• Kiwi
• Cabbage
• Watermelon
• Sweet Potato
• Grapefruit
• Mushrooms

Additionally, I would also suggest buying meat and milk organic. Conventional methods of raising animals typically involves hormones and antibiotics to speed up growth and ward off disease and pesticides and fertilizer are used in growing the animals' grain and food source. Organic meat must come from animal sources that are grass-fed and have not been given hormones or antibiotics. 

Please, please keep in mind that these are only suggestions and guidelines. If it comes down to buying organic or paying your electric bill on time.... use your mind and get those organic strawberries .... ha! (only joking, only joking) 

If buying organic IS a top priority in your life, don't always rely on expensive stores like Whole Foods to get the job done. Farmer's Markets and operations like Grean Bean Delivery are excellent alternatives to buying organic while still saving a little extra cash. 

Additional questions about buying organic or getting involved with Green Bean Delivery, just ask!

Take advantage of the wonderful central Ohio weather this weekend!

Stay Healthy,

p.s. buy foods in season.... it'll save you even more money :)

Friday Fun

Hey guys!

There seems to be A LOT going on in the wonderful city of Columbus this weekend:

• Capital City Half Marathon (and quarter and 5k)
• Cinco de Mayo
• Short North Gallery Hop
• Columbus Clippers baseball in town
• The President of the USA visiting Ohio State on Saturday

Anyone partaking in any of the above events? I'm curious to see how this whole half marathon race and Obama's appearance pan out. I wonder if there has ever been a road race that includes running through metal detectors... just a thought. 

So in light of all the fun stuff going on, I wanted to switch gears for a moment and do a fun, light-hearted post to kick things off. I think a lot of people who are trying to lose weight, eat healthier and exercise more sometimes get too wrapped up and uptight about everything. Eating healthy should be a lifestyle, not a prison sentence. With that being said, here are some fun things/photos I'd like to share with everyone. 

The Onion.

This was a big deal in mine and my roommate's summer last year. Each morning we would wake up to see noteworthy, overnight growth. We might have even discussed taking the story to the local news at one point we were that amazed. We suspected we had an alien onion, however a less than amused response from my roommate's mom proved otherwise. 

What can I say, it's the little things in life that amuse us!

My Best Follower and My Worst Critic.

My little sister, Kelsey, is a regular reader huge, die-hard fan of Everyday Eating. However, she is also a die-hard fan of calling me out certain things said on the blog. Drinking whole milk and only having 1 adult beverage on St. Patrick's Day are just the beginning of her bratty little sister comments. (haha, kidding). So in effort to prove her wrong, I decided to document some evidence. Remember my post on new ideas for dates - The Dating World? Well, here ya go:

Me and my perfect grip at the driving range. 

Healthiest Appetizer Option at Happy Hour:

Health-IER Chocolate Chip Cookies:

Last Thursday my sister and her two friends drove over from Athens for a concert at Nationwide arena (Eric Church and Brantley Gilbert). Me, being the overachiever and people pleaser that I am, wanted to have a little something for the girls once they arrived at my apartment. Since I'm all about finding ways to make things a little less bad for you, I whipped up some chocolate chip cookies, using some yogurt in lieu of eggs and some of the butter. I found a recipe online that I used, with a few modifications due to lack of supplies:

•  preheat oven to 375 degrees and bake cookies for 8-10 minutes  

• 3/4 cup packed brown sugar
• 1/2 cup butter
• 1/2 cup plain nonfat Chobani Greek yogurt
• 2 teaspoons vanilla extract
• 1 cup white whole wheat flour
• 3/4 cups all-purpose flour
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1 cup semisweet chocolate chips 

The good thing about these guys is they taste great... the girls said they were, and I quote - "phenomenal" without even knowing they were a bit healthi-fied.

Well, that's all the fun things I have for now. I could go on forever, but that would mean less reasons for ya'll to come back.

Everyone have an awesome, safe and fun weekend.
Make the best out of every situation.

Stay Healthy,

In Your Kitchen

Good Afternoon!

Last weekend I made a trip to Trader Joe's to stock up on things that I find more expensive at your typical Kroger or Giant Eagles. (almonds, peanut butter, cheese, chicken, everything) When I got to cooking later that night, I realized that I unintentionally bought a lot of chicken - hence, the recent influx of chicken recipes. Chicken sometimes has the reputation of being boring and bland and boring, but I'm really excited to share with you guys a very popular meal that can easily be recreated in your very own kitchen...

I was a superwoman blogger while making this dinner, so I have lots of pictures to share and more importantly, to take the place of my attempts to be smart and entertaining. 

So remember when I mentioned a popular meal that could be recreated in your kitchen? (2 lines above.... there ya go) well, that mentioned popular meal was.......

Chipotle Burrito Bowls! 

Cut up some chicken and peppers and then saute them with a little bit of butter and any other spices that your little heart desires. (I stayed pretty basic with some pepper and cumin)

I was a smart little cookie, and cooked up more chicken than I would need for my dinner and then placed what I wasn't using in a container for a quick lunch or dinner during the work week:

While my chicken and veggies were cooking, I made some brown rice with some shakes of cilantro. Had I been a real superwoman, I would have used fresh cilantro... but unfortunately it came from a bottle.

Once everything was good to go, I placed the rice in a bowl with the chicken and pepps on top and then sprinkled some cheese on top:

Followed by lots of fresh salsa from Trader Joe's:

Here it is close up.... yummmm!

And what's a Mexican dish without some avocado:

All together now!!!

This is an excellent meal that contains protein, whole grain carbs, healthy fats, and vegetables... all for a reasonable amount of calories!

Have you ever tried to replicate a favorite dish or meal you've had at a restaurant?

Have a good and healthy weekend guys!

My Go-To Dinner

Morning!

I'll tell ya what, there is nothing worse than waking up at 5am for a morning spinning class, only to get there and find out that the class is already full! I decided to make the most of getting up early and ended up doing a few weight exercises, which are, not by any means, my favorite thing to do, but they sure are important when it comes to building muscle and preventing further skeletal problems down the road.

But anyway, I do have a few extra minutes this morning, and I wanted to share with you guys what I had for dinner last night:

Chicken, brussels sprouts and sweet potato rounds. Yum. 

When I'm not quite sure what I want for dinner, I usually turn to chicken, veggies and some sort of potato. My go to method for preparing chicken comes from a recipe I found years ago in a health magazine. It's easy, tasty and healthy. Check it out:

The topping on the chicken is a basic mixture of 

• 1 tsp olive oil
• 1 tbsp parmesan cheese
• Pepper and garlic salt to taste

Mix all the above ingredients together, and spread, or pat, the cheese mixture on top of raw chicken. I either use 2 chicken tenders or 1 chicken breast and have the perfect amount of topping.

Place on a baking sheet and pop in the oven for about 20 minutes at 400 degrees. 

When I have my oven going, I usually throw the other parts of my meal on the baking sheet as well:

I tossed the brussels sprouts with some olive oil, garlic salt and pepper and the sweet potato with some cinnamon and cumin. You can find the basic recipes of these right here. 

It's a good and easy meal! So next time you're stuck on what to make for dinner, try my go to chicken! 

I tried to play around with the natural light coming in from my kitchen window. I think I should probably stick to nutrition....

Have a good Wednesday guys!

Stay Healthy,

Rainbow Chard

Happy Friday guys!

I'm still in the process of feverishly finishing off my Green Bean Delivery food bin from last week. I say feverishly because the integrity of this organic, fresh food is quickly diminishing... and because it's a neat adjective that I don't use nearly enough.... you should try using it more often as well... and while you're at it... go ahead and try some rainbow chard:

Awesome colors, right?! 

Between my 10 year old point and shoot camera and my novice photography skills... these pictures don't even compare to how bright the pink stems are in real life - but that's okay, because that gives you guys even more reason to go out and buy some rainbow chard for yourself... or just sign up for a nutrition program with me and get some rainbow chard in your first FREE Green Bean Delivery bin... I'm open to either option... :) 

I'll be completely honest and say that after my fascination with the color wore off, I had no idea what to do with the vegetable... hence my week and a half delay in consuming the greens. But as any child of the internet era would do... I took my navigation skills to the internet and discovered that sautéing the greens seemed to be the most common cooking method.

So that's what I did.
I splashed some olive oil in my pan, tore off some leaves and threw them in the pan along with some pepper and garlic salt and turned the burner on medium-high.

About 5 minutes in, I added some more Green Bean produce (mushrooms) and topped it all off with a couple eggs..... and voila:

With some added cheese, I had a delicious meat-free dinner for my quiet Ash Wednesday evening.

The Verdict?

I LOVED it! 

It was a little bitter in taste, but combined with the eggs and cheese it was perfect. 

Nutrition Profile:

• high in Vitamin A
• high in Vitamin K
• high in phyonutrients which do wonders to regulating blood sugar balances 
• provides abundant antioxidants 
• anti-inflammatory benefits
• pancreatic cell benefits
• good for bone health (Vitamin K, calcium and manganese)

OH! And to top it all off... chard ranks 4th in World's Healthiest Foods rating system (www.whfoods.org) !!

Have a good Friday everyone! (go add some color to your dinner)

Stay Heathy,