I know I put a lot of really decadent desserts and rich entrees and appetizers in my recipes.  Hey, what’s life without a little yumminess and reward?  But we all know that we cannot live on fat and sugar without some balance.  Some of my recipes have a much healthier content than others.  In our modern world, most everyone is looking for some healthy shortcuts.  This page of my website will offer some of my healthy tidbits.  And remember, I’m not a trained health professional, I’m only offering suggestions.  If you have real dietary needs and concerns, please see your doctor!

NEW! 9/13/17  I want to talk about Foods For Moods today.  My blog post for today will talk a little bit about this, including a recipe for banana bread with walnuts and chocolate chips.  I have moderate high-functioning depression and anxiety.  With the terrifying statistics and side effects of medications, I asked for alternative treatments.  Among them included nutritional therapy.  Food and its nutrients have a lot to do with how our body performs, and eating the right foods at the right time can have a major impact on our health, both physical and mental.  Check out these food lists for ideas to help boost your mood, whether it be to lower stress levels or get rid of the crankies.

Infographic found on Pinterest, but link to Fitness Republic website was broken.
Infographic found on Pinterest, but link to The Organic Beauty website was broken
Infographic found on Google+ Board “Your Health”



Infographic found on Google+ Board “Your Health”

If you would like to read more about nutrition and mental health, I recommend the following books (links verified on 9/13/17 at 9:20 am, CDT):

Ole Extreme Wellness High Fiber Low Carb Tortillas
Ole Extreme Wellness High Fiber Low Carb Tortillas

8/31/17 These are my go-to tortillas at our house:  They have only 50 calories per tortilla, 1.5 grams total fat, no cholesterol, and only 7 net carbs because they are so high in fiber!  They are a product of Ole’ Mexican Foods, of which I have no affiliation, but I love that I have a “guilt free vessel for my tacos, enchiladas, and wraps.  They come 8 per package and I’ve only seen these in one size, and they are slightly higher than some lower quality tortillas.  They are also easy to work with in a variety of recipes.

8/24/17:  I just found the coolest thing today!  I can’t believe I didn’t know about it sooner.  It will be a great tool for me as a recipe writer, but I want to share this COMPLETELY FREE tool with you for your healthy lifestyle.  It’s usually pretty easy to find packaged foods and restaurant foods in calorie and nutrition tracking apps.  However, it can be a nightmare to figure out the nutrition stats for homemade recipes.  There is a site called recipenutrition.com that calculates all of the standard nutrition facts for homemade recipes if you can enter all of the ingredients and amounts used in the recipe and how many servings it makes.  I did this today for my Individual Berry Cheesecake Parfaits and it worked beautifully!  To be honest, it’s a little time consuming at first to get used to using the site, but once I got going it was great and easy to use.  I also had an advantage because I already had written notes on exact measurements of ingredients for my blog, but still, I didn’t have to do any calculations.  This tool could really be beneficial to my household as we work on my husband’s sugars and count his carbs.  You can even publish your recipes for other users on the site.  I hope you get a chance to check it out, and maybe even use it to help with your own area of tracking.

From “Baby Showers are the Worst” on 8/23/17:  When I was experiencing my health issues, I asked the doctor about causes and remedies.  My doctor’s answer focused on genetics, and there was nothing I could have done to prevent what happened with my cysts.  I do know, however, that women who are trying to conceive can use nutrition to their advantage.  Basically a healthy diet for anyone is a great diet for a women trying to become pregnant.  Focusing on whole grains, eggs, salmon, beans, olive oil, broccoli, almonds, and avocado, to name a few of the big ones.  In an effort to be healthy in general, I prepared the following meal this week for dinner.  You may find yourself in a situation where the nutritional benefits of this meal are very “productive.”  This is a pretty quick meal to prepare, so I’ll go through the steps start to finish.  Pan-seared Garlic and Herb Salmon, Brown Rice with Herbs, and Spinach Saute’ with Onions and Mushrooms.

From “Summer Sacrifices” on 8/22/17:  My husband is diabetic, so I am always looking for ways to make delicious food for him and our family, without him feeling like he’s making sacrifices in taste and fulfillment.  Honestly, some days and weeks we do better at following his plan than others, but we are always striving for progress.  The goal at meal times is for good, nutritious protein, small amounts of high-quality carbs, and plenty of fruits and non-starchy vegetables.  This summer meal is perfect for enjoying out on our deck, guilt-free. Grilled Lemon Garlic Chicken and Tabbouleh Salad

From “More Bad-Good Advice: Conflict with My Current Book Choice” on 8/9/17 Mediterranean Burgers with Roasted Vegetables, Couscous, and Spinach (serves 6)  Just because I don’t love getting dressed up and wearing a lot of make-up for my outer appearance, doesn’t mean I don’t try to take care of the inside of my body.  Fresh air, sunshine, exercise, plenty of water, and nutrient-dense meals are all beneficial to my physical well-being, keeping all of my internal functions working properly.  These healthy habits can also benefit my appearance, leading to clear, healthy skin, hair, teeth, and nails.  That sounds like a win-win!  Today I have a nutrient-dense dinner recipe with Mediterranean flavors.  There are nutrition benefits in lean poultry, onion, olive oil, spinach, whole grains and fiber-rich garbanzo beans.  If you want to go meatless, serve the roast vegetables, couscous, and spinach without the burgers, and get your protein by doubling up on the beans.  Click above link for full recipe.

From “Yeah, I Used to Run” blog post on 7/17/17:  My Favorite Post-Run Snack: Greek Yogurt Sundae-All you have to do is stir in a tablespoon of creamy peanut butter into vanilla Greek yogurt and top with a tablespoon of mini-chocolate chips.  You can eat like this, but I stirred mine until blended and it was like eating healthy cookie dough!  It sounds crazy, but it is SOOO good.  It also makes a great dessert when you want a little something sweet in the evening.  You really need to try this!