Habit-based nutrition

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Apple Donuts

Apple Donuts

We made these apple donuts for our Super Bowl sweet treat and they were such a hit, we made them again a few days later!   We love using fruit for dessert and these apple donuts are fun because you can dress them up any […]

Product Review: Google Keep (App)

Product Review: Google Keep (App)

Life is insane. And by insane, I mean insanely busy.   Lately it feels like for every item I check off my to-do list, another two appear.   Time management is an area of my life that I am CONSTANTLY trying to improve in. I […]

SPOTLIGHT: Toast

SPOTLIGHT: Toast


buy generic estrace cream  Toast 4 Ways 

 

 

I love toast. I love it with my eggs, I love a toasted sandwich, and I really love coming up with different variations of toast!

 

http://kaletha.com/?p=127 These days, I'm always rushing. This is the state of things at this point in my life! I'm rushing my 4 & 2 year old out the door to Mother's Day Out, rushing myself to class and running across campus to make it on time, rushing around on days we are home to make it to the gym in time, rushing to an appointment or meeting or wherever it is we have to be! I don't always have time for my usual scrambled egg breakfast so I've had to improvise - a lot!

 

Toast is my go-to. There are so many ways to dress it up (or down) and load it with nutrients!

 

I always opt for 100% whole wheat (first ingredient!) and I try to choose bread that has at LEAST 3 grams of fiber, but more is ALWAYS better.

This month I'm actually doing a bit of a toast experiment where I try all different variations - sweet and savory - and I can't wait to share all of these recipes with you!

 

For now, here are 4 of my favorites!

 

how to buy furosemide •Toast 4 Ways•
1️⃣ Smashed avocado toast with spicy roasted chick peas (chick peas roasted in a 400 degree oven for 20 min. Tossed in olive oil, salt, pepper, and cayenne)
2️⃣ The old standby: peanut butter toasted with banana, blueberries, and cinnamon. I love adding coconut flakes or a drizzle of honey too!
3️⃣ Greek yogurt cream cheese, stawberry basil jalapeño jelly, and roasted pecans. Salty✅ Sweet✅ Spicy✅ the best. This can also go savory with salmon and roasted veggies (like bell pepper!)
4️⃣ Open faced tuna on toast with spinach, cucumber, and Everything Bagel seasoning. Love this for a quick lunch (or even breakfast!)

 

How do you like your toast?

 

Product Review: Dark Chocolate Hummus

Product Review: Dark Chocolate Hummus

Oh, boy. Do I have a treat for you! It involves chocolate. Do I have your attention?     Dark. Chocolate. Hummus.   I was skeptical, y’all. Nothing about chick peas says “dessert” to me. When I saw this in the deli, I passed on […]

TUESDAY TIP: Half Your Grain, Double Your Veggie

TUESDAY TIP: Half Your Grain, Double Your Veggie

TUESDAY TIP: Half Your Grain, Double Your Veggie I get asked a lot if you have to count calories to lose weight. While a food log/journal provides great insight into your nutrition habits, there are plenty of ways to manage your weight without counting and […]

MEAL PREP: Grab & Go Greek Yogurt Jars

MEAL PREP: Grab & Go Greek Yogurt Jars


Made a quick video this week showing how I make my super simple grab & go Greek yogurt jars! I’ll be making them again this week because they just make life so easy!

 

 

Who is guilty of having healthy options in the fridge but choosing more convenient, less healthy options because you’re in a hurry? Prepping your food is seriously a game changer. Way less chance of grabbing unhealthy options if my healthy ones are ready to go!

 

Just a few ingredients - nonfat plain greek yogurt, berries, chia seeds, and a drizzle of honey. I like to top mine with granola and nuts, but wait to add these ingredients until I'm eating so they don't get soggy! I also make a few for my 4 & 2 year old to keep in their snack drawer.

Greek yogurt offers many benefits. One cup gives you 22 grams of protein and contains 25% of the daily value for calcium! It also contains live and active cultures which can help improve your gut health.

 

Top with berries for a good dose of vitamins and minerals, pecans and chia seeds for healthy fats, and add granola or bran flakes that are whole grain and contain fiber!

 

I like to add just a tiny drizzle of honey or maple syrup!

 

Endless options for toppings - I also like raspberries and dark chocolate or apple and toasted coconut flakes.

 

 

It may seem like a super simple concept, but this idea saves so much time. Case in point - I had two mornings this week where I was rushing out the door and didn't have time to make my usual eggs and toast and I was SO thankful I had these ready to go! Just grabbed a spoon and off we went.

 

 

Check out the video that shows how I make this healthy grab and go snacks here:

 

Product Review: Lean Habits by Georgie Fear, RD, CSSD

Product Review: Lean Habits by Georgie Fear, RD, CSSD

If you’ve been following my journey for any amount of time, you know that I used flexible dieting (macro counting, IIFYM, whatever you please) to change my relationship with food and lose 65 pounds of pregnancy weight after giving birth to my first child.   […]

Spotlight: Cereal

Spotlight: Cereal

Any cereal lovers around? I go for real food at breakfast most of the time, but I always keep a good box of cereal for those “in a pinch” days (like today!) Often times cereal is marketed as “healthy” when really it’s full of added sugar […]

WHAT I’M LOVING: USDA’s FOOD-A-PEDIA

WHAT I’M LOVING: USDA’s FOOD-A-PEDIA

Check out my video on my favorite USDA resource that allows you to compare two different foods quickly to better educate you about food labels and the nutrient content of those foods!

Were you surprised how many calories orange juice contains? Would you choose an actual orange over the drink?🍊🍊🍊

Lentil and Black Eyed Pea Shepherds Pie

Lentil and Black Eyed Pea Shepherds Pie

So I got an Instant Pot for Christmas and I won’t lie – I was pretty intimidated. I let it sit on the counter and I made a point to not look in its direction any time I was in the kitchen. This went on […]