Okay, first off, I am drinking a Coke Zero as I write this. With that off my chest, I read an article at a doctor’s office recently about small nutritional changes that can make big differences in the way we feel. One of the suggestions in the article was to stop drinking all soft drinks (diet or regular). This might seem like a small change to some people, but to others it is no small thing! [Read more…]
The Ill-Effects of Soda
April 14, 2011 by 14 Comments
But Dr. Sears, I Love Hershey Bars!
April 6, 2011 by Leave a Comment
Two weeks ago my husband James, insisted that I get on Twitter. I don’t understand Twitter. I can’t communicate anything in 140 characters. But, I took the leap and entered the Twitterverse. Lo and behold, some people actually started following @9KidFitness (that’s me!). To my pleasant surprise, one of my first followers was the famous diet expert Dr. Barry Sears (a fellow Indiana University grad). Dr. Sears is the author of the famous Zone Diet. I love the Zone Diet. It is balanced, makes sense and can be followed by anyone committed to healthier eating. Dr. Sears made the gracious offer to provide 9 Kid Fitness with some articles for the site. So, I am starting off what I hope will be a regular series from Dr. Sears with “What’s the Story with Chocolate?” To read more of Dr. Sears excellent work, check out his author archives. Thank you Dr. Sears. Enjoy!
What’s the story on chocolate?
Posted on March 9, 2011 by Barry Sears
Chocolate is big business, generating about $50 billion in annual worldwide sales. But is it good medicine? Before I get to that answer, let me give you some background on the manufacturing of chocolate. [Read more…]
Curry Rotisserie Chicken Salad
March 30, 2011 by Leave a Comment
My five-year old and I came up with this quick chicken salad recipe by adding whatever veggies I had available to a rotisserie chicken. I usually don’t buy this kind of chicken because, with a big family, it never seems to be enough (except Costco has large ones). However, we made it work! You can use plenty of other kinds of veggies.
[Read more…]
What is Your Favorite Energy Bar?
March 14, 2011 by 3 Comments
My favorite energy bar is the Zone Perfect Nutrition Bar (fudge graham flavor).
I grabbed one yesterday on my way to my daughter’s swim meet. It almost tastes like a candy bar so I have to wonder how nutritious it is! The label says 15 grams of sugar, which is a lot. But the protein is also high, which means it satisfies for a long time. In my crazy life of running kids around, I rely on energy bars a lot.
I don’t know much about the science behind the Zone bar, except that it is based on the 40-30-30 way of eating. That is the one that says that 40% of calories should come from carbohydrates, 30% from protein, and 30% from fat. Actually, the ranges are really 35-50% carbs, 25-35% protein, and 20-35% fat. So, according to the Zone Perfect diet, each meal or snack should incorporate those levels.
But I am really not that interested in any of that. I just like the way it tastes. Unfortunately my kids really like the Zone Bars too, and I have to hide them or they will be gone before I can get my hands on them!
What are other busy moms eating on the run? Do you have a favorite energy/nutrition bar you can recommend?
Black Bean Burritos
March 11, 2011 by Leave a Comment
Here is a great recipe for Vegetarian Black Burritos … yum!!
I served them for my family, and they were gone fast. Wished I had made more!
Ingredients:
Whole wheat tortillas
2 cans black beans (dried beans are fine, just soak overnight)
2 green scallions (chopped)
1 clove garlic
1 tsp. cilantro
2-3 peppers (green, red or yellow) chopped
2 tablespoons cream cheese
1 tablespoons olive oil
2 cups of Colby/Jack shredded cheese
In a skillet, sauté oil, scallions, garlic, and peppers until just soft. Add black beans, cream cheese (cut up and added separately), and cilantro. Blend and stir. Microwave tortillas and add bean mixture and add a handful of shredded cheese to tortillas. Wrap burritos, place in a casserole baking dish, cover with foil, and place in 300 degree oven to stay warm until you serve.
Serve with salad and tortilla chips and salsa. If you don’t want to get in trouble for not having enough, double the recipe (leftover black beans can be used the following day in soup).
These burritos are perfect for Lenten Fridays.
I’ll Have the Tiramisu
March 4, 2011 by Leave a Comment
My husband and I went out for dinner the other night, and after a delicious main course, the waiter asked if we wanted dessert. I was already full and would have been just fine leaving right then. But James asked to see the dessert menu (I’ll just blame it on him). We decided on coffee and the Tiramisu. When it came I was glad we hadn’t ordered two because it was a large serving…at least 500 calories large! But I dug my spoon in and savored every bite. [Read more…]
Is Coffee Good for You?
February 20, 2011 by Leave a Comment
I like coffee. Especially the dark roast variety. No cream or sugar. If I order it at Starbucks, it’s a “Venti half-caff”. If I make it at home, it’s Dunkin Donut’s French Roast.
My relationship with coffee started a long time ago when I was a camp counselor in the mountains of North Carolina near Asheville. The counselors gathered every morning before breakfast to hear the day’s events. It was always cold, even in the summer, and I would pour a cup of coffee just to let the steam float up to my face. It would warm me up instantly. After a few weeks of this, I decided it smelled pretty good and I might as well taste it. I did. The rest is history… [Read more…]
Fresh-Tasting Pasta Dish
February 18, 2011 by Leave a Comment
Yummy recipe for Whole Wheat (or Protein Plus) Pasta
This is a fresh-tasting pasta dish made with tomatos and spinach (If you don’t tell the kids about the spinach, they will hardly notice).
I box Whole Wheat Penne Pasta (or two, depending on family size)
1 tbsp. Coconut oil
2 c. Baby spinach
2-3 Fresh tomatoes (chopped)
1 Clove garlic
A little fresh basil (if you have it) dried basil is fine otherwise
(Approx. 1 tbls.)
1 tsp.olive oil
Salt and pepper
Parmesan cheese (optional)
Cook the pasta al dente. Drain. While pasta is cooking, heat coconut oil (olive oil works, too) in skillet and add spinach tomato, garlic, and a little basil. Saute for a few minutes. Add vegetables and oil mixture to pasta and toss with olive oil and salt and pepper. Add parmesan to taste.
Serve with salad and fresh bread (whole wheat).
I love this recipe because it takes about as long to make as it takes to cook the pasta. It tastes fresh and is a welcome change from jarred spaghetti sauce. And it is hard to mess it up!
Almost ready…
February 17, 2011 by Leave a Comment
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Nine Kid “Cooking”?
February 13, 2011 by Leave a Comment
Cooking for a Nine Kid Family can be challenging. It used to be that when someone asked me if I liked to cook, I would respond, “I don’t cook for people, I feed them.” There is a difference! But, actually, I think “cooking” is a lot more fun. I am always searching for recipes that include all of the following criteria: tasty, healthy, easy, and inexpensive! Here is one that meets all the requirements (just add steamed brocolli and whole wheat bread for a full meal): Quick and easy meal.
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