Recently I was given fennel and leeks with my farm share. I had no idea what to do with them. I found a recipe for roasted vegetables that incorporated these two vegetables. Roasting a mixture of vegetables together gives you nice tender vegetables that are full of flavor. The rich nutrient content is an added benefit! You can find the recipe at Fig and Fennel.
Recently I was given fennel and leeks with my farm share. I had no idea what to do with them. I found a recipe for roasted vegetables that incorporated these two vegetables. Roasting a mixture of vegetables together gives you nice tender vegetables that are full of flavor. The rich nutrient content is an added benefit! You can find the recipe at Fig and Fennel.
After spending time in Arizona in April my husband and I have become addicted to guacamole. I started thinking about avocados and the bad wrap they sometimes get because of their fat content. The California Avocado Commission has great information on avocados including nutrition, recipes, growing etc.
Avocados contain about 20 essential nutrients. They are rich sources of fiber, potassium, vitamin E, and some B vitamins. Per servings (1/5 of a medium fruit) contains 50 kcal, 4.5 gm fat (which includes 0.5 gm Saturated Fat, 0.5 gm Polyunsaturated Fat, and 3gm Monounsaturated Fat), 150 mg Potassium, 3 gm Carbohydrates, 0gm Protein. As you can see avocados do contain monounsaturated fat, which is a heart healthy fat. Yes fat will add extra calories to your total intake, but this type of fat has been shown to not lead to cardiovascular disease. The high levels of potassium and fiber also make this a powerful heart healthy food. So the verdict is that avocado is a good food!!
Check out the California Avocado Commission’s bank of recipes. There are tons of ways to use avocado. My favorite of course is guacamole. My favorite recipe comes from the Loews Ventana Canyon Resort. The Flying V Bar and Grill located at the resort serves up their classic Tableside Guacamole. Check out their recipe: Flying V Signature Guacamole.
This is so simple to make. First you mash the avocado. I use two forks and sort of cut through the fruit to mash it.
Next I dice up the tomato, jalapeno pepper, red onion, and garlic (I did not have the green onion on hand) and add to avocado mash.
Season with salt and pepper. Add lime juice and finished!
The gym is a wonderful place to get your workout in, but it is not an option for everyone. If you are unable to get to a gym or a fitness center for your workout, don’t feel discouraged. There are plenty of ways for you to get your daily activity in.
CARDIO:
Getting your cardio in does not require any gym membership. The only equipment you need to get your blood pumping is YOU!! You can even add some cardio intervals into your strength training routine for an added calorie burn.
• You can walk, jog, or do a combination of both. Interval training is a great calorie and fat burning exercise.
• Climbing stairs is a great way to tone your legs and butt. Go up as fast as you can and then walk back down.
• If you can, go for a bike ride. It’s a great way to get some fresh air while toning your lower body and getting your cardio workout in.
• Swimming is an excellent full-body workout. The water provides natural resistance to your movements, and swimming lets you exercise in your full range of motion.
• Give calisthenics a try. Jumping rope is inexpensive and can be done anywhere, making the exercise accessible to just about anyone. What’s more, jumping rope can burn up to 1,000 calories an hour! No rope? Jumping jacks have similar benefits.
• Crank up the music and dance. Move with the music. The faster and wilder, the better.
STRENGTH TRAINING:
You will need to… invest in some equipment. A good pair of dumbbells, ideally ones that have an adjustable weight will get the job done. You can do a variety of exercises with them and target almost every muscle group in your body. Here is a sample strength training workout.
Total Body:
1. Push-Ups – You can do these on your knees, your toes, or change things up by doing staggered or traveling push-ups. (Do 3 sets of 15 repetitions)
2. Squats – Keep your toes facing forward and your weight on your heels.
Lower yourself down slowly as if you are sitting down into a chair. (Do 3 sets of 15 repetitions)
3. Dumbbell Row – Holding a dumbbell in each hand, bend over until your torso is almost parallel to the floor. Keeping your arms close to your torso, pull the dumbbells up until they touch the sides of your chest. (Do 3 sets of 15 repetitions)
4. Calf Raises – Stand on the edge of a step with your heels hanging off the back. Keeping body straight, lift the body up onto toes by contracting the calves.(Do 3 sets of 15 repetitions)
5. Triceps Dips – Turn your back to the chair and place your palms on the seat you’re your fingers facing forward. Stretch your legs out a few feet in front of you and lower your body until your butt is just a few inches off the floor. Straighten your arms again, using your triceps to lift your body weight. (Do 3 sets of 15 repetitions)
Core:
1. Planks – Position your forearms flat on the ground, shoulder-width apart. Keep your body rigid, with only your toes and forearms touching the floor. The idea is to support your body solely with your core muscles. (Do 3 sets of 1 minute)
2. Crunches – Pick a spot on the ceiling and keep your eyes focused on it. (Do 3 sets of 25 repetitions)
3. Oblique Crunches – Lie down as if you were going to perform a basic crunch. Roll your knees over to the side and rest your legs on the floor. Perform a crunch. (Do 3 sets of 25 repetitions)
4. Lying Leg Lifts- Lie on your back with your legs straight. Place your hands under your hips with your palms on the floor for support. Lift your legs until they are perpendicular to the floor. Slowly lower them, but do not let them touch the floor. (Do 3 sets of 25 repetitions)
Guest Blogger Jennifer Bayliss, MSEd, ATC, CSCS, is Manager of Fitness for the calorie counter tool on EverydayHealth.com.
The gym is a wonderful place to get your workout in, but it is not an option for everyone. If you are unable to get to a gym or a fitness center for your workout, don’t feel discouraged. There are plenty of ways for you to get your daily activity in.
CARDIO:
Getting your cardio in does not require any gym membership. The only equipment you need to get your blood pumping is YOU!! You can even add some cardio intervals into your strength training routine for an added calorie burn.
• You can walk, jog, or do a combination of both. Interval training is a great calorie and fat burning exercise.
• Climbing stairs is a great way to tone your legs and butt. Go up as fast as you can and then walk back down.
• If you can, go for a bike ride. It’s a great way to get some fresh air while toning your lower body and getting your cardio workout in.
• Swimming is an excellent full-body workout. The water provides natural resistance to your movements, and swimming lets you exercise in your full range of motion.
• Give calisthenics a try. Jumping rope is inexpensive and can be done anywhere, making the exercise accessible to just about anyone. What’s more, jumping rope can burn up to 1,000 calories an hour! No rope? Jumping jacks have similar benefits.
• Crank up the music and dance. Move with the music. The faster and wilder, the better.
STRENGTH TRAINING:
You will need to… invest in some equipment. A good pair of dumbbells, ideally ones that have an adjustable weight will get the job done. You can do a variety of exercises with them and target almost every muscle group in your body. Here is a sample strength training workout.
Total Body:
1. Push-Ups – You can do these on your knees, your toes, or change things up by doing staggered or traveling push-ups. (Do 3 sets of 15 repetitions)
2. Squats – Keep your toes facing forward and your weight on your heels.
Lower yourself down slowly as if you are sitting down into a chair. (Do 3 sets of 15 repetitions)
3. Dumbbell Row – Holding a dumbbell in each hand, bend over until your torso is almost parallel to the floor. Keeping your arms close to your torso, pull the dumbbells up until they touch the sides of your chest. (Do 3 sets of 15 repetitions)
4. Calf Raises – Stand on the edge of a step with your heels hanging off the back. Keeping body straight, lift the body up onto toes by contracting the calves.(Do 3 sets of 15 repetitions)
5. Triceps Dips – Turn your back to the chair and place your palms on the seat you’re your fingers facing forward. Stretch your legs out a few feet in front of you and lower your body until your butt is just a few inches off the floor. Straighten your arms again, using your triceps to lift your body weight. (Do 3 sets of 15 repetitions)
Core:
1. Planks – Position your forearms flat on the ground, shoulder-width apart. Keep your body rigid, with only your toes and forearms touching the floor. The idea is to support your body solely with your core muscles. (Do 3 sets of 1 minute)
2. Crunches – Pick a spot on the ceiling and keep your eyes focused on it. (Do 3 sets of 25 repetitions)
3. Oblique Crunches – Lie down as if you were going to perform a basic crunch. Roll your knees over to the side and rest your legs on the floor. Perform a crunch. (Do 3 sets of 25 repetitions)
4. Lying Leg Lifts- Lie on your back with your legs straight. Place your hands under your hips with your palms on the floor for support. Lift your legs until they are perpendicular to the floor. Slowly lower them, but do not let them touch the floor. (Do 3 sets of 25 repetitions)
Guest Blogger Jennifer Bayliss, MSEd, ATC, CSCS, is Manager of Fitness for the calorie counter tool on EverydayHealth.com.
Veggie on the block today- Kale. I have oodles of Kale fresh from my CSA pickup this morning. Although, I am a much bigger fan of Swiss Chard, today I am making Kale Chips. My refrigerator is overflowing with this nutritious vegetable. And although a while ago I wrote about how I don’t really love Kale (I know, I know…I’m the Dietitian that doesn’t love this green veggie,) I am giving Kale another chance because Kale is loaded with Vitamins such as K, A, C, managese, fiber, iron, calcium and more!
Anyway, if these chips are not a hit, I will move on to adding some to soup. Or maybe I could eat these chips with some soup or some dip. I’ll keep you posted on my Kale adventures.
I also still have a little bit of Chard growing in my garden. It’s amazing! I cut it back and it keeps regrowing- love that hardy plant! I plan to try to make swiss Chard Chips as well- will let you know how that experiment goes. I would love to replace the recent “Kale trend” with Swiss Chard! It’s just such a beautiful leafy green with it’s red stems.
To make the Kale chips, I simply washed and dried this curly Kale and brushed olive oil and salt on the leaves- simple recipe. Then, just bake them in the oven for… 20-30 minutes until Crisp at 300 degrees.
Ps. If you have any Kale Recipes- please leave a comment with a link. I’d love to try them!
Source: smittenkitchen.com via Kristie on Pinterest
Veggie on the block today- Kale. I have oodles of Kale fresh from my CSA pickup this morning. Although, I am a much bigger fan of Swiss Chard, today I am making Kale Chips. My refrigerator is overflowing with this nutritious vegetable. And although a while ago I wrote about how I don’t really love Kale (I know, I know…I’m the Dietitian that doesn’t love this green veggie,) I am giving Kale another chance because Kale is loaded with Vitamins such as K, A, C, managese, fiber, iron, calcium and more!
Anyway, if these chips are not a hit, I will move on to adding some to soup. Or maybe I could eat these chips with some soup or some dip. I’ll keep you posted on my Kale adventures.
I also still have a little bit of Chard growing in my garden. It’s amazing! I cut it back and it keeps regrowing- love that hardy plant! I plan to try to make swiss Chard Chips as well- will let you know how that experiment goes. I would love to replace the recent “Kale trend” with Swiss Chard! It’s just such a beautiful leafy green with it’s red stems.
To make the Kale chips, I simply washed and dried this curly Kale and brushed olive oil and salt on the leaves- simple recipe. Then, just bake them in the oven for… 20-30 minutes until Crisp at 300 degrees.
Ps. If you have any Kale Recipes- please leave a comment with a link. I’d love to try them!
Source: smittenkitchen.com via Kristie on Pinterest
While searching for recipes last weekend I came across a recipe for salsa using Roasted Tomatoes. I have never made my own salsa, but knew it could not be difficult. You can find the recipe at Real Mom Kitchen.
The recipe called for 8-10 Roma Tomatoes, Garlic, a Jalapeno Pepper, and a Poblano Pepper. I had a bunch of peppers from my farm share that I could not identify. They smelled like they had heat so I used one of these peppers for the Pablano (so not sure what I used basically). All the ingredients are coated in olive oil and roasted for 20 minutes.
After the veggies are roasted and cooled slightly you place them in a food processor. We did not have a food processor at the beach, so I used a really old blender. It did the job. Along with the roasted vegetables you add the rest of the ingredients: sea salt, pepper, cumin, cilantro (I used dried), red onion, and lime juice. Pulse a few times to get a chunky puree. I over did it and my salsa ended up a bit smoother than I think it was supposed to be, but was great anyway! Last step is to let it cool for about an hour.
Salsa is a great low calorie snack. Of course you need to limit the chips you use with salsa. Definitely go for the baked version. Better yet use salsa instead of mayonnaise on sandwiches. I analyzed the recipe on Spark People. I estimated 16 servings (could be more or less) 27 calories per serving, 1.9 gm Fat, 0.3 gm Saturated Fat, 1.3 gm Monounsaturated Fat, 2.8 gm Carbohydrates, 0.5 gm Protein, 77 gm Sodium, 107 gm Potassium.
Check out the Real Mom Kitchen Blog:
The day after we went to a local Bucks County farm to buy peaches, my 6 year old son started to “tic’ again. Let me mention that he has not had any issues since last spring when he went on Singulair (READ ABOUT THAT HERE). This time he was blinking his eyes and rolling them constantly. He also wasn’t able to focus. He was sort of out of it. He wasn’t on any medicines and nothing had really changed around here. I racked my brain on what could have triggered this. Yes, two weeks before school starts and my perfectly healthy sweet boy starts having crazy weird symptoms. My heart was breaking in a million pieces.
I also had to take my 3 year old into the Dr. for a gooey eye Friday worried she may have pink eye. The Dr. gave us some drops just in case it was, but said it could have been some sort of virus. She was a little congested and was saying “my neck hurts!” I mentioned to the nurse while I was at the Pediatrician that I noticed my son starting to blink and do weird eye things and she said allergies or rag weed could trigger tics and he may just be prone to them. She said to just keep an eye on him. On Saturday night, we were at our neighbor’s for dinner. His tics were so bad wet came home early.
Sunday morning he wet the bed (which he hasn’t done in ages!) I called our Dr. I was so worried and she actually came in on a Sunday (because she is AWESOME like that!) She tested both my son and my youngest for Strep. The Strep test was done because there was some concern that he may have had PANDAS in the spring. Well, the Strep test was negative for both and thankfully because PANDAS is not an easy thing to deal with from what I hear.
On Monday, we went to Lab Corp with our RX for some bloodwork- CBC, ASO and checked Vit D levels. I held my boy on my lap while he screamed. I tried to amuse him with angry birds on my iPhone (didn’t work!) and just talked to him about which Ninjago guy he was going to pick out for being so brave. Then, we went home.
After racking my brain about where and what we were doing before Cole’s tics started, I kept thinking of peaches. Maybe he is allergic to peaches? Then, I proceeded after a tiring morning to can those stinking peaches. I had to jar them- they were starting to get fuzzy and rot! I grudgingly canned 6 jars of peaches. I peeled them, pitted them, sliced them, made the syrup, popped them in the jars and and put them in the pot of water for 30 minutes. All the jars sealed except one that bent funny and weird. It was misery canning them because I was secretly hating the peaches. I didn’t know why, but I hated them. And in the back of my head the whole time I’m canning I’m thinking, “is it the peaches?” “They are on the dirty dozen list!”
Farms in Bucks County Organic?
____ Farm Pesticide Use
Does ____Farm spray with pesticides?
Bucks County Farms- Pesticide Use
Can Pesticides cause tics in kids
Pesticides and peaches
Side Effects from Pesticides
Organic Farms Bucks County, Pa
Neurologic side effects from pesticides
I found nothing on ____ saying they were organic. I looked at a lot of research on pesticide poisoning and read a lot about Organophosphates. One study in particular looked at a rural farm town where kids were regularly exposed to pesticides. Their IQs were lower and they had a higher rate of ADHD. Other research I found online linked pesticides to tics and neurologic complications.
AND I now have 6 cans of peaches I don’t want to eat and I hate to waste food. They are skinned and processed and they will probably be okay for my husband and I to eat? Right? I won’t allow my kids to have them for sure. I feel an organic food obsession coming on.
The day after we went to a local Bucks County farm to buy peaches, my 6 year old son started to “tic’ again. Let me mention that he has not had any issues since last spring when he went on Singulair (READ ABOUT THAT HERE). This time he was blinking his eyes and rolling them constantly. He also wasn’t able to focus. He was sort of out of it. He wasn’t on any medicines and nothing had really changed around here. I racked my brain on what could have triggered this. Yes, two weeks before school starts and my perfectly healthy sweet boy starts having crazy weird symptoms. My heart was breaking in a million pieces.
I also had to take my 3 year old into the Dr. for a gooey eye Friday worried she may have pink eye. The Dr. gave us some drops just in case it was, but said it could have been some sort of virus. She was a little congested and was saying “my neck hurts!” I mentioned to the nurse while I was at the Pediatrician that I noticed my son starting to blink and do weird eye things and she said allergies or rag weed could trigger tics and he may just be prone to them. She said to just keep an eye on him. On Saturday night, we were at our neighbor’s for dinner. His tics were so bad wet came home early.
Sunday morning he wet the bed (which he hasn’t done in ages!) I called our Dr. I was so worried and she actually came in on a Sunday (because she is AWESOME like that!) She tested both my son and my youngest for Strep. The Strep test was done because there was some concern that he may have had PANDAS in the spring. Well, the Strep test was negative for both and thankfully because PANDAS is not an easy thing to deal with from what I hear.
On Monday, we went to Lab Corp with our RX for some bloodwork- CBC, ASO and checked Vit D levels. I held my boy on my lap while he screamed. I tried to amuse him with angry birds on my iPhone (didn’t work!) and just talked to him about which Ninjago guy he was going to pick out for being so brave. Then, we went home.
After racking my brain about where and what we were doing before Cole’s tics started, I kept thinking of peaches. Maybe he is allergic to peaches? Then, I proceeded after a tiring morning to can those stinking peaches. I had to jar them- they were starting to get fuzzy and rot! I grudgingly canned 6 jars of peaches. I peeled them, pitted them, sliced them, made the syrup, popped them in the jars and and put them in the pot of water for 30 minutes. All the jars sealed except one that bent funny and weird. It was misery canning them because I was secretly hating the peaches. I didn’t know why, but I hated them. And in the back of my head the whole time I’m canning I’m thinking, “is it the peaches?” “They are on the dirty dozen list!”
Farms in Bucks County Organic?
____ Farm Pesticide Use
Does ____Farm spray with pesticides?
Bucks County Farms- Pesticide Use
Can Pesticides cause tics in kids
Pesticides and peaches
Side Effects from Pesticides
Organic Farms Bucks County, Pa
Neurologic side effects from pesticides
I found nothing on ____ saying they were organic. I looked at a lot of research on pesticide poisoning and read a lot about Organophosphates. One study in particular looked at a rural farm town where kids were regularly exposed to pesticides. Their IQs were lower and they had a higher rate of ADHD. Other research I found online linked pesticides to tics and neurologic complications.
AND I now have 6 cans of peaches I don’t want to eat and I hate to waste food. They are skinned and processed and they will probably be okay for my husband and I to eat? Right? I won’t allow my kids to have them for sure. I feel an organic food obsession coming on.
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