Eat Well Wednesday

by Lydia Eat Well Wednesday Uncategorized

 

 

 

 

 

 

Today is the day that millions of “diets” begin and tomorrow is the day that millions of “diets” fail.  The good news is that you don’t have to “diet” to be healthy, happy, balanced and full of life!

Sure, the holidays introduce more sugar into our diet.  We consume more treats and drinks that normal, but you don’t have to give in and surrender to a life of sugar crashes and tight pants.

Instead starting a “diet” today, set the intention to fill your plate with vibrant, colorful, nutrient dense foods.  The glowing effect it will have on your body will be reason enough to continue eating a balanced, array of natural and whole foods.

The perfect way to jump start your New Year is with this delicious Kale Salad.  Kale is a superfood, jam packed with vitamin, minerals, and fiber.  The lemon is a great detoxifying ingredient, and the avocado adds a punch of heart healthy fat to keep your skin glowing and your hunger at bay.

        Kale Salad with Avocado

 

Ingredients
  • 1 bunch kale
  • 1 cup grated carrots
  • 1/2 avocado (peeled and chopped)
  • 1/4 cup sliced red onion
  • 1 juice of lemon
  • 1/2 teaspoon Bragg’s liquid amino acids (Reduced sodium soy sauce would also work)
  • 1 teaspoon Sesame seeds

Directions

Step 1:  Chop kale and red onion.  Grate 1 or 2 carrots.
Step 2:  In a bowl, combine kale, carrots, avocado.  Add lemon juice and Braggs.
Step 3:  User your hands or a spoon to massage salad ingredients together.  Massage the kale and other ingredients until well coated.  If you like your kale a bit more tender, feel free to let it sit and marinate for about 10 minutes.  Sprinkle with sesame seeds and enjoy.

 

Jill Tarpey is leading us Wednesday by Wednesday into making better food choices and being more healthful.  Tune in every Wednesday to get some great recipes and advice from someone who really knows health.  In an effort to fuel her passion to serve as well has enhance the lives of others through their nutritional choices, she started Eat Well SA(San Antonio). Her vision is to educate you on how to incorporate a healthy array of foods into your life.  Eat Well is not a diet, nor does it embrace any one specific dietary agenda. She also offers customized programs that are educational and teach you the tools you need to maintain healthy, well balanced eating for your busy lives.

 

Eat Well Wednesday

by Lydia Eat Well Wednesday Uncategorized

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 Creamy Salad dressings don’t have to be full of saturated, trans fat, and bad for you. 

Sure Kraft Ranch dressing is creamy and pretty yummy when dipping chicken fingers or dressing your salad. 

However, it is full of trans fat, chemicals, artificial coloring and preservatives.

 

Homemade Creamy Chipotle Salad Dressing!

 

Creamy-Chipotle-salad-dressing

Ingredients

    • 2/3 cups Plain Greek yogurt
    • 1/3 cup Cilantro, finely chopped
    • 1 teaspoon Ground cumin
    • 1 teaspoon Chili powder
    • 4 teaspoons Lime juice
    • 1/4 teaspoon Garlic powder
    • 1/4 teaspoon Salt

Directions

Step 1
Add all ingredients into a bowl and mix well.
Step 2 
Wash and chop romaine lettuce, add chopped onion, and tomatoes.
Step 3
Pour dressing over salad and toss well.Top with grilled chicken and sliced avocado for a yummy, well-balanced meal.

 

This is a wonderful alternative to mayo and sour cream based dressing and because the Greek yogurt is fully packed with protein.

There are endless possibilities for this dressing! Change-up the flavoring by adding some dill and onion powder or a great veggie dip.  Put a dollop on a baked sweet potato for a creamy substitute to sour cream and butter, or make a savory spread with chives and onion powder to spread over a whole wheat bagel.

Enjoy the possibilities and Be Well 🙂

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HeadshotJill Tarpey is leading us Wednesday by Wednesday into making better food choices and being more healthful. Tune in every Wednesday to get some great recipes and advice from someone who really knows health. In an effort to fuel her passion to serve as well has enhance the lives of others through their nutritional choices, she started Eat Well SA(San Antonio). Her vision is to educate you on how to incorporate a healthy array of foods into your life. Eat Well is not a diet, nor does it embrace any one specific dietary agenda. She also offers customized programs that are educational and teach you the tools you need to maintain healthy, well-balanced eating for your busy lives.

Eat Well Wednesday

by Lydia Eat Well Wednesday Uncategorized

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Looking for a delicious lunch recipe?

 

Whip up this Avocado Egg Salad and you have a yummy meal full of heart healthy fats from the avocado and protein from the egg. And with only 4 ingredients, it is easy to prepare and budget friendly too!

 

Avocado Egg Salad

egg_salad

Directions

  • 6 Hard Boiled Eggs
  • 1/2 Medium Avocado
  • 2 tablespoons 0% Greek Yogurt
  • Salt and Pepper

 

Ingredients

Step 1  Hard boil 6 eggs, let cool and peel.
Step 2  In a bowl, add 3 whole hardboiled eggs and 3 eggs whites.Cut eggs into small pieces
Step 3  Add greek yogurt, avocado, salt and pepper and mix well
Step 4  Serve in a 100% whole grain tortilla, wrap or on top of a bed of greens

 

 

Enjoy and Be Well!

 

 

 

0-1Jill Tarpey is leading us Wednesday by Wednesday into making better food choices and being more healthful. Tune in every Wednesday to get some great recipes and advice from someone who really knows health. In an effort to fuel her passion to serve as well has enhance the lives of others through their nutritional choices, she started Eat Well SA(San Antonio). Her vision is to educate you on how to incorporate a healthy array of foods into your life. Eat Well is not a diet, nor does it embrace any one specific dietary agenda. She also offers customized programs that are educational and teach you the tools you need to maintain healthy, well balanced eating for your busy lives.

Eat Well Wednesday

by Lydia Eat Well Wednesday Uncategorized

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Are you following the gluten-free trend?

 

While we are not diagnosed with Celiac or any other serious digestive issues, my husband and I are doing an experiment by eliminating gluten from our diet. I have never been one to consume very much of it, but he did and has been experiencing some digestive and allergy issues. To try to restore health back into his life, we are going gluten-free for the next couple of weeks. Hence, the new gluten-free recipe!!

These muffins are not too sweet, in fact my husband said they could use a bit more sugar. I, on the other hand, think they are fine just the way they are, so I will let you and your family make that judgement call.

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To make these not too sweet lemon gluten-free poppy-seed muffins you need:

  • 1/4 Cup Coconut Flour
  • 1/4 Teaspoon of salt
  • 1/4 Teaspoon of baking soda
  • 3 eggs
  • 1/4 Cup agave nectar
  • 1/4 Cup grape seed oil
  • 1 Tablespoon of lemon zest
  • 1 Tablespoon of poppy seeds

 

What you do:

  • Combine the coconut flour, baking soda, and salt into a bowl.
  • In a separate bow, beat together the eggs, agave, grape seed oil and lemon zest.
  • Fold the dry ingredients into the wet ingredients and mix until well combined.
  • Stir in the poppy seeds.
  • Spoon batter into (6) lined cupcake tins.
  • Bake at 350 for about 13-15 minutes, mine too a little bit longer
  • Let cool and enjoy!

 

Let me know if you know of any other good gluten-free recipes, I would love to try them!

 

Eat Well. Be Well.  Live Well.

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Jill Wentworth is leading us Wednesday by Wednesday into making better food choices and being more healthful. Tune in every Wednesday to get some great recipes and advice from someone who really knows health. In an effort to fuel her passion to serve as well has enhance the lives of others through their nutritional choices, she started Eat Well SA(San Antonio). Her vision is to educate you on how to incorporate a healthy array of foods into your life. Eat Well is not a diet, nor does it embrace any one specific dietary agenda. She also offers customized programs that are educational and teach you the tools you need to maintain healthy, well balanced eating for your busy lives.

Eat Well Wednesday

by Lydia Eat Well Wednesday Uncategorized

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Love bread? This one is for you!

 

IMG_1516

 


Take a look at those whole grains!

In the age of busy lives and jammed packed schedules it can be hard to find time to prepare healthy, wholesome meals for you and your family.

I am not usually a fan of convenience, prepared “fast” food, but I have a great product to share with you that will not only make dinner a bit easier, but it will also provide the nourishment from whole, healthy foods that your body needs.

If you are a Texan you are familiar with HEB, the dominant grocery store chain here. They carry some pretty healthy store brand items that are easy to prepare and are well balanced too.

 

Next time pick up a loaf of this Multi-grain Bread in the freezer isle.  It is MULTI-GRAIN and has plenty of fiber and nutrients, thanks to the seeds, including flax.

 

IMG_1510

 

This is a great staple item to keep in the freezer, preparation is easy, and a wonderful whole grain option. A much better choice than the traditional french loaf bread that is comprised of processed white flour and lacking the fiber and whole grain nutrients to help fuel your body.

Toast a piece and spread some hummus on it, served with chicken and unlimited veggies and you had an awesome well-balanced meal.  This loaf is also works great with grilled cheese sandwiches, served along side homemade tomato soup.  Yum!

Thanks to this whole grain bread find, I am hopeful that packaged, convenience food is moving in the right direction. Getting healthier, heartier, and full of nutrients.

 

BE WELL!

 

 

0-1Jill Tarpey is leading us Wednesday by Wednesday into making better food choices and being more healthful. Tune in every Wednesday to get some great recipes and advice from someone who really knows health. In an effort to fuel her passion to serve as well has enhance the lives of others through their nutritional choices, she started Eat Well SA(San Antonio). Her vision is to educate you on how to incorporate a healthy array of foods into your life. Eat Well is not a diet, nor does it embrace any one specific dietary agenda. She also offers customized programs that are educational and teach you the tools you need to maintain healthy, well-balanced eating for your busy lives.

Eat Well Wednesday

by Lydia Eat Well Wednesday Uncategorized

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Merry Christmas! Only one more week!

I hope this season is blessing you with joy and peace! 

 

 

Sugar-Coated Pecans 

 

 

Don’t they look AMAZING?!!  And besides the sugar, this is a pretty healthy treat.

 

 
 
Pecans are a wonderful source of minerals, heart healthy fats, and vitamins such as B-6 and Vitamin E.  
 
Keeping this treat serving size to 1/4 cup will give you the perfect dose of sweet without overdosing on excess calories.

 

 

Here are the ingredients you need for Sugar-Coated Pecans…..

  • 1 Egg White
  • 1 Tablespoon of Water
  • 1 Pound Pecan Halves
  • 1 Cup Sugar
  • 3/4 Teaspoon Salt
  • 1/2 Teaspoon of Cinnamon

 

 

Directions:

1. Pre-heat oven to 250 and spray baking sheet with cooking spray or line with baking Silpat.

2. In a medium bowl, add egg white and 1 tablespoon of water.  Beat with hand mixer until frothy, about 2 minutes

3. In a medium bowl, add sugar, salt, and cinnamon and stir together.

4. Pour pecans in egg white mixture and coat well.

5. Pour pecans into sugar mixture and coat well.

6.  Spread pecans out on greased or lined baking sheet.

7. Bake at 250 degrees for 1 hour, stirring every 15 minutes.

 
 
Wrap these sugar-coated pecans up in a clear treat bag and tie with a cute ribbon.  There you have it! A perfect Holiday treat for you or a loved one.

 

Enjoy and Be Well!

 

 

0-1Jill Tarpey is leading us Wednesday by Wednesday into making better food choices and being more healthful.  Tune in every Wednesday to get some great recipes and advice from someone who really knows health.  In an effort to fuel her passion to serve as well has enhance the lives of others through their nutritional choices, she started Eat Well SA (San Antonio). Her vision is to educate you on how to incorporate a healthy array of foods into your life.  Eat Well is not a diet, nor does it embrace any one specific dietary agenda. She also offers customized programs that are educational and teach you the tools you need to maintain healthy, well-balanced eating for your busy lives.

 

 

Eat Well Wednesday

by Lydia Eat Well Wednesday Uncategorized

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Do you have a hard time trying to get out the door on time and have a healthy breakfast?

Most of us head out the door without breakfast, leaving us only to raid the snack machine at work or sneak a doughnut from the break room.

Good news!

You can prep this breakfast before you go to bed and

it is waiting for you in the morning.

How awesome is that?!

Let me introduce you to endless delicious possibilities with…

 

OVERNIGHT OATS!

IMG_1666

 

 

Overnight Oats are quick and easy to prepare, bursting with nutrition, and so yummy!

You can  give this breakfast a whole new taste just by adding your favorite fruit, add nuts, seeds, and dried fruit, such as raisins.  Say ADIOS to boring breakfasts!!

 

The base always stays the same:

  • 1/2 Cup rolled oats
  • 1/2 Cup greek yogurt
  • 1/2 Cup almond milk (or milk of your choice)
  • 1 Tablespoon of Chia seeds (helps with the creaminess)

 

From there you can add your favorite fruit, nuts, seeds, raisins etc.  I also like to top mine off with a spoon of Almond Butter for a nice dose of healthy fats.

So, there you have it.  A well-balanced breakfast that you can grab and go.  No excuses now 😉

 

Be Well!

 

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0-1Jill Tarpey is leading us Wednesday by Wednesday into making better food choices and being more healthful. Tune in every Wednesday to get some great recipes and advice from someone who really knows health. In an effort to fuel her passion to serve as well has enhance the lives of others through their nutritional choices, she started Eat Well SA(San Antonio). Her vision is to educate you on how to incorporate a healthy array of foods into your life. Eat Well is not a diet, nor does it embrace any one specific dietary agenda. She also offers customized programs that are educational and teach you the tools you need to maintain healthy, well-balanced eating for your busy lives.

 

Eat Well Wednesday!

by Lydia Eat Well Wednesday Uncategorized

 

 

 

 

 

 

 

 

 

 

 

 

Happy Thanksgiving everyone!

Oh boy do I have an AWESOME recipe to share with you! Your family will love these sweet little treats that are bursting with the flavors of fall.

Serve up these sweet, whole grain pumpkin cupcakes to the kids at Thanksgiving and don’t worry adults LOVE these too. They might even choose these over pumpkin pie!  You don’t even have to tell them they are 100% whole grain, they will never know.

 

Ingredients:

 

Cupcake

2 cups Whole Wheat Pastry Flour
2 teaspoons Baking Powder
1 teaspoon Baking Soda
1/2 teaspoon Salt
2 teaspoons Cinnamon
1 teaspoon Ground ginger
1 teaspoon Ground nutmeg
4 Large Eggs
2 cups Canned Pumpkin
1 1/2 cup Brown Sugar (You can also use Stevia baking replacement to reduce the sugar. I did and they turned out great!!)
1/2 cup Olive Oil

 

Frosting

8oz Cream Cheese
1/2 cup Butter, softened
1/8 teaspoon Salt
1/2 teaspoon Vanilla extract
1/2 teaspoon Cinnamon
1 tablespoon Maple Syrup
1 cup Powdered Sugar

 

Directions

Step 1:  Preheat oven to 350
Step 2:  Line 24 muffin tins with paper liners
Step 3:  In a medium bowl, combine flour, baking powder, baking soda, salt, cinnamon, ginger and nutmeg.
Step 4:  In a large bowl, whisk eggs and add pumpkin, sugar (or baking stevia substitute), and olive oil.
Step 5:  Add the dry ingredients to the wet ingredients and stir until well combined.
Step 6:  Divide among the muffin tins and bake for 20 minutes or until the toothpick test comes out clean.
Step 7:  While the cupcakes are baking, prepare the frosting.
Step 8:  In a bowl, mix the butter and cream cheese until well combined. Add the salt, vanilla, cinnamon, maple syrup and mix well.

Add the powdered sugar 1/2 cup at a time and mix until fluffy.

Place icing in the fridge until cupcakes are cooled and ready to ice!

 

Remember to eat well!

 

 

Jill Tarpey is leading us Wednesday by Wednesday into making better food choices and being more healthful.  Tune in every Wednesday to get some great recipes and advice from someone who really knows health.  In an effort to fuel her passion to serve as well has enhance the lives of others through their nutritional choices, she started Eat Well SA (San Antonio). Her vision is to educate you on how to incorporate a healthy array of foods into your life.  Eat Well is not a diet, nor does it embrace any one specific dietary agenda. She also offers customized programs that are educational and teach you the tools you need to maintain healthy, well balanced eating for your busy lives.

Eat Well Wednesday!

by Lydia Eat Well Wednesday Uncategorized

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We love favorable food!

It keeps things interesting and it’s always fun to play around with different flavors to see what you can come up with.  Living in San Antonio, means that we are surrounded by tons of Mexican food restaurants. We love to cook Mexican inspired dishes; enchiladas, taco salad, fajitas; and all make an appearance on our dinner plates.

To be honest with you despite the abundant Mexican restaurants here, my husband and I are not huge fans of eating out for a couple of reasons. One because we don’t know what is actually going in the food and the quality of the ingredients that are used. And second because it can be really expensive to eat out all the time. I would rather invest that money in quality, real food that we can prepare and enjoy ourselves. Just my feelings on eating out though, I know a lot of people rely on it because of busy schedules and they enjoy eating out. I firmly believe though that doing a little meal planning and prepping means meals don’t have to be a burden and can often be cooked, consumed, and kitchen cleaned in the same amount of time as sitting down for a meal at Chili’s.

So that is a little peek into our lives, lets’ get down to business and learn how to make your own taco seasoning.

First off, take a look at the ingredients for store-bought Taco seasoning packets. Spice and coloring is the first ingredients. Coloring?!  You also have some MSG and modified food starch. Umm….no thank you.

Taco-Seasoning-packet-225x300

 

Instead, gather these common pantry seasonings and make your own.

When a recipe calls for (1) packet of taco seasoning, I use about (4) Tablespoons of this homemade seasoning.

It is really simple.

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If you don’t already have these spices on hand, I suggest checking out the bulk spice section at your local grocery store. Spices can be expensive and while they don’t really go bad, it is so nice to be able to buy only what you need. There are a lot of times that I only pay .20 cents for a new spice I want to try in a dish or one that I don’t use very often and don’t want to spend $6.00 on a whole jar.

Homemade-Taco-Seasoning-with-labels

Homemade Taco Seasoning Ingredients

  • 4 tablespoons Chili powder
  • 1 teaspoon Garlic Powder
  • 1 teaspoon Onion Powder
  • 1 teaspoon Crushed red pepper flakes
  • 1 teaspoon Dried Oregano
  • 2 teaspoons Paprika
  • 6 teaspoons Cumin, ground
  • 4 teaspoons Sea Salt
  • 4 teaspoons Black Pepper

Combine all of these spices in a jar or small container and mix well.

When a recipe calls for (1) packet of taco seasoning, I use about (4) Tablespoons of this homemade seasoning.

Use to flavor your taco salad, fajita meat/ vegetables, soups, anything really!

Do you use pre-made spice packets or do you create your own spice mixture?  

Leave a comment below!

 

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0-1Jill Wentworth is leading us Wednesday by Wednesday into making better food choices and being more healthful. Tune in every Wednesday to get some great recipes and advice from someone who really knows health. In an effort to fuel her passion to serve as well has enhance the lives of others through their nutritional choices, she started Eat Well SA(San Antonio). Her vision is to educate you on how to incorporate a healthy array of foods into your life. Eat Well is not a diet, nor does it embrace any one specific dietary agenda. She also offers customized programs that are educational and teach you the tools you need to maintain healthy, well-balanced eating for your busy lives.

Eat Well Wednesday

by Lydia Eat Well Wednesday Uncategorized

0

 

There are some scary ingredients in pre-packed foods and some most consumed convenience food is cereal and granola bars.  They make for quick breakfasts and easy snacks.

The good news is that you don’t have to sacrifice convenience for wholesome nutrition!  By making better choices at the store, you can make better choices for the food you choose to fuel you and your families bodies with.

 

 

Let’s do some comparisons, starting with granola bars.

 

 

Special-K-bars-300x150

(Hey Special K may only have 90 calories, but they almost have 90 ingredients too!  Yikes.)

Red flags in the ingredient list are hydrogenated oils, Red # 40, and BHT (A scary preservative used to lengthen shelf life, but is also found in embalming fluid and jet fuel.)  Here is a much better option…..

 

 

Cascade Farms Oatmeal Raisin Granola Bars

healthy-granola-bar

With half the ingredients of the Special K bars and very little preservatives, these would be a much better alternative to the sugar filled, artificial bars.

 

 

I would also HIGHLY RECOMMEND these delicious bars:

Be Kind Bars are the bomb!!

Not only are they well-balanced with protein, carbohydrates and fats, the ingredient list is stellar!!
Look for these sweet little treats at all major grocery stores and Starbucks.
 
 

Be-Kind-Bar-2

 

 

Remember to look for foods that have simple ingredients lists.  Eliminate the fake stuff, artificial ingredients and preservatives.  Go for the simple, wholesome, well-balanced snacks and your body will love you!

 
I hope this information helps you navigate the snack isle a bit better.  Be Well!
 
 
 
 
 
 
 
 0-1Jill Tarpey is leading us Wednesday by Wednesday into making better food choices and being more healthful. Tune in every Wednesday to get some great recipes and advice from someone who really knows health. In an effort to fuel her passion to serve as well has enhance the lives of others through their nutritional choices, she started Eat Well SA(San Antonio). Her vision is to educate you on how to incorporate a healthy array of foods into your life. Eat Well is not a diet, nor does it embrace any one specific dietary agenda. She also offers customized programs that are educational and teach you the tools you need to maintain healthy, well-balanced eating for your busy lives.