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GF Friendsgiving 2018

Tuesday, November 20, 2018 9:53:47 AM America/Detroit

This year, we reached out to some of our extremely talented foodie friends to help us create the perfect dishes to bring to your thanksgiving festivities. We think they nailed it!

Upper left: Cherry Apply Stuffing by Gina at Healthy Little Vittles

Upper right: Roasted Veggie Salad by Tara at Bear Necessities

Lower left: Lemon Drizzle Cranberry Cookies by Taryn at Joy Filled Eats

Lower right: Vegan Cherry Pecan Bread Pudding by Jenn at Jenny With The Good Eats

What better way to kick off the start of the holiday season than with dishes straight from the heart? Try one of these mouth-watering creations and let us know how it goes! Have a wonderful Thanksgiving!

Posted By Jordan Fekete

A Well Balanced Thanksgiving

Wednesday, November 14, 2018 10:49:24 AM America/Detroit

Ah Thanksgiving, how I do love this special time set aside to show gratitude for all that we have. Also, I thoroughly enjoy the devoted time to spend with my family and share a meal together. Unfortunately, there seems to be the misconception that the meal either has to involve either gluttony or deprivation. I’m here to inform you that this just isn’t so. Through the practice of mindful eating you can find the balance between excess and inadequate and perhaps even get more enjoyment out of eating.

Mindful eating involves using all senses to enjoy your food and respecting your internal cues for hunger and fullness. If this is something that is foreign to you it may take time to learn so be patient with yourself. Trust me, practicing is well worth it as it may improve food selection, lessen the likelihood of overeating, and enhance satisfaction in eating. Here is a quick introduction to get you started eating mindfully:

  • Nourish your body throughout the day by eating healthy and consistent meals as to avoid becoming overly hungry (it’s difficult to eat mindfully when you are ravenous)
  • Practice good self-care (once again, it’s difficult to eat mindfully if you are incredibly stressed)
  • Create a food environment that counters mindless eating (for example, don’t leave bowls of candy or sweets out)
  • Try this mindful eating activity:
    • Prior to eating, using a 1 to 10 scale (1 being uncomfortably full and 10 being very hungry), rate the hunger level of your body. Separate your hunger feeling from a craving or hunger related to your emotions or environment. Think about the rating you gave your physical hunger and fill your plate based on this.
    • During eating, use your senses (sight, touch, smell, and taste) to appreciate the food. Be sure to focus on your food. Pause in the middle of eating to re-check the level of your hunger. If your body still feels hungry then eat more. If you are comfortable then stop, even if food remains on your plate.

Happy Thanksgiving!

Your super fruit side kick,

Tara

Posted By Jordan Fekete

Why Meditate?

Wednesday, November 7, 2018 2:58:56 PM America/Detroit

Meditating can be used to manage stress and contribute to an overall healthy lifestyle.Read More
Posted By Jordan Fekete

Have Yourself a Healthier Halloween

Wednesday, October 31, 2018 2:42:24 PM America/Detroit

Halloween is super fun for children and adults alike. With that said, all the candy that’s around this time of year is not super great for the body. Of course a little bit is fine but how do you keep your intake to “a little bit” when it is given out for free by the hoards?! Here are a few ways to help accomplish this:

  • Stock up on healthy snacks - Keep lots of healthy snacks around that appeal to your family. This way if you are feeling pulled to eat too much of the candy you’ve gathered you will have other tasty and healthy alternatives to turn to.
    • Related note: Graceland now offers 1 ounce packages so you and your kids can have your own personal, pre-portioned, snack pack.
  • Practice mindful eating – Mindful eating is important to practice in general but let’s focus on the candy issue here. When you are going to eat a piece of candy be sure to eat it mindfully. To achieve this choose the type of candy that you like the most, sit down, and give the candy your full attention. Put away your smart phone, turn off the television, and focus only on eating the candy. This way you get to actually enjoy the candy you are eating and will hopefully be less inclined to eat more.
  • Try a candy buy back - The day after Halloween have your children choose a few of their favorite candies to keep and eat as they see fit. They can trade in the rest of their candy to you to “buy” a small toy from their favorite store. My family does this each year and it feels like it offers the best of both worlds. They are happy because they get a little candy AND a cool toy and I’m happy that they aren’t loading up on candies all day.

Your super fruit sidekick,

Tara

Posted By Jordan Fekete

Roasted Pumpkin Seed Trail Mix

Wednesday, October 10, 2018 10:30:23 AM America/Detroit

Ingredients

  • The rinsed and dried whole seeds from your carved pumpkins (about 1 cup)
  • Nutritional yeast to taste
  • Pinch of salt
  • 1 tbsp. avocado oil
  • ½ c dried whole cranberries
  • ½ c pistachios

Instructions

  1. Preheat the oven to 300 degrees (Fahrenheit)
  2. Add the seeds and oil to a bowl, sprinkle with nutritional yeast and salt, and mix.
  3. Place the seeds in a single layer on a baking sheet and bake for about 45 minutes or until crispy (be sure to stir the seeds periodically). Once they’ve achieved the desired crispiness remove from the oven and let cool.
  4. Mix seeds with cranberries and pistachios and enjoy!

Tools for this recipe

  • Baking sheet
  • Mixing bowl

Nutritional highlights

  • Pumpkin seeds are a great natural source of magnesium which has been associated with heart health, blood sugar control, and blood pressure control.
  • A fun fact about pistachios is that they house prebiotic fiber. This type of fiber offers food for the beneficial bacteria in your belly helping facilitate a healthy gut ecosystem. A favorable gut ecosystem is supportive of immune health!
  • Dried cranberries offer the proanthocyanidin antioxidant and, as you’ve heard me mention in the past {preach it guuurl}, a high daily antioxidant load is important for cell protection in the body.

 

Your super fruit sidekick,

Tara Rybicki

Posted By Jordan Fekete

National Honey Month: Infused Lavender Honey

Thursday, September 20, 2018 1:35:47 AM America/Detroit

It’s National Honey Month…but seriously who needs an excuse to celebrate honey! First of all it’s delicious and second raw honey includes a plethora of beneficial components that you can feel good about putting in your body. In case you’re wondering what the difference is between regular honey and raw honey, it is simply that raw honey has not been pasteurized or processed. Here are a few reasons to choose raw honey:

  • It retains a high antioxidant level including the antioxidants from the bee pollen that it contains!
  • It nourishes the body by providing vitamins and minerals
  • It provides the body with enzymes to help with digestion
  • And if you are out of cough syrup and in a pinch, it can be used as a cough suppressant

Table sugar just can’t compare. Now with that being said, it is still an added sugar so I definitely wouldn’t recommend it in excess.

A new take on this old favorite is to infuse your raw honey with lavender. This is seriously so easy.

1)     In a sterile jar place two small bunches of fresh culinary lavender

2)     Pour 1 cup of raw honey over the lavender

3)     Daily, for about a week, turn the jar upside down and later in the day back upright again

4)     Carefully remove the lavender bunches and enjoy

{Disclaimer: never give any form of honey to infants under 12 months of age – these tiny humans can be harmed by the bacterial spores housed in honey.}

Your Super Fruit Sidekick,

Tara Rybicki

Posted By Jordan Fekete

School Lunch Planning Guide

Wednesday, August 29, 2018 1:30:31 PM America/Detroit

Tara's Lunch Packing Tips

  • Have a reusable lunch box and water bottle.
    • These are super convenient to have for lunch packing and the water bottle helps ensure a well hydrated kiddo.
    • Offer a mix of nutrient rich proteins, fats, and carbs.
      • You want to fuel both your child’s mind and body and a good mix of micro and macronutrients is just the ticket to do so.
      • Here are some options that you can mix and match from:
        • Proteins
          • Cheese
          • Cottage cheese
          • Eggs
          • Tuna
      • Fats
        • Avocado
        • Nuts or nut butters
        • Oils
        • Olives
        • Seeds
      • Carb
        • Beans
        • Fruits (fresh, frozen, or dried)
        • Milk or yogurt
        • Vegetables
        • Whole grains (bread, pasta, or pita)
  • Here are some examples:
    • Hummus, pita bread, olives, carrots, milk
    • Cucumber, watermelon, cheese kabobs, yogurt with pepitas
    • Cheese cubes, whole grain crackers, grapes, cucumber slices , milk
    • Guacamole, tortilla chips, pomegranate, edamame, milk
    • Nuts, berries, cottage cheese, snap peas, milk
    • Tuna sandwich on whole grain bread, apple slices, grape tomatoes, yogurt
    • Pasta salad with veggies, hardboiled egg, orange slices, yogurt
    • Almond butter, honey, and dried cherry sandwich on whole grain, melon, popcorn, milk
    • Include a fruit or a vegetable, or even better, both!
      • Make sure that it is an option that your little one likes. It’s great to offer new foods but perhaps not when your kiddo is away from home and other food options for a large chunk of the day.
      • Make it kid friendly and easily accessible.
        • Peel the orange, slice up the cucumber, pit the cherries, dice the avocado, and spread the almond butter all in advance as these things will make it quicker and easier for your child to enjoy their lunch.
        • Getting them involved in the planning and prep is also a great idea. It may help teach them the positives of planning ahead!

Your super fruit sidekick,

Tara

 

Posted By Jordan Fekete

A Good Night's Rest: Moon Milk

Wednesday, August 22, 2018 9:14:41 AM America/Detroit

Eating nourishing food is, of course, a key part of a healthy lifestyle. But have you ever thought about aligning your eating schedule with your circadian rhythm? Wait…what is circadian rhythm?? Think of this as a built in body clock involving your sleep/wake pattern. Eating and sleeping at the wrong time disrupts the circadian rhythm and may interfere with healthy metabolic function. Who knew!? Meal timing and adequate sleep are key factors to healthy living.

Here are some considerations to help align your eating pattern with your circadian rhythm:

1. Eat breakfast shortly after waking as to shift the body into wake mode.

2. Shortly after waking, consider natural light, fresh air, and/or some exercise as another method to re-inforce to your body and metabolism that it is time to wake.

3. Get adequate sleep - making good food choices, exercising, and coping with stress are all easier when you are well rested.

4. Consider no light at night: turn off the television and put away cell phone.

5. If you choose to have caffeine, consume it no later than mid-day.

6. Consider this moon milk recipe for a dietary source of melatonin (Montmorency tart cherry juice) to naturally assist sleep:

Ingredients:

    5 oz unsweetened almond milk

    1 oz Montmorency tart cherry juice concentrate

    Optional: for a spiced milk add turmeric, cinnamon, ginger powder, and/or nutmeg per preference

    Mix ingredients, heat on stove top, and enjoy.

    7. Follow the same schedule on weekdays and weekends times; this is important as to re-inforce the circadian rhythm.

    8. Consider set meal times.

    9. Consume the majority of your days energy earlier in day when your body is more efficient at utilizing this energy.

    • Consider eating your largest meal mid-day.
    • Consider only light eating later in the day.

    10. Fast at night along with your sleeping period.

    • Consider a 12 hour fast, stopping eating in the evening, continue fasting while sleeping, and not eating until breakfast the next day.
    • Consider a set and consistent bed time and wake time.

    Sleep tight!

    Your super fruit sidekick,

    Tara

    Posted By Jordan Fekete

    Grab this, leave that!

    Wednesday, August 8, 2018 11:51:11 AM America/Detroit

    Navigating the grocery store can be quite the intense task. Below are some fun swap out ideas for you to try so you can easily “grab” the healthy option and “leave” behind the not so lovely option. Enjoy!

    Grab this

    Leave this

    Why?

    Avocado

    Mayo

    Avocados house monounsaturated fatty acids which are heart healthy and may reduce inflammation. Try spreading it instead of mayo on your sandwich.

    Banana ice cream

    Ice cream

    Just freeze your sliced bananas and then puree…super easy and yummy. By doing this, you’ll lower calories and saturated fat without lessening the tastiness and creaminess.

    Dried fruit

    Fruit gummies

    With dried fruit you will get the cell protective, antioxidant benefits of fruit…. On the other hand, {spoiler alert} fruit gummies are really just candy in disguise.

    Kale chips

    Potato chips

    These crispy delicious green guys are super nutrient rich, contain fiber, but don’t house the calories and non-beneficial fats that potato chips do.

    Nutritional yeast

    Parmesan cheese

    With its cheesy favor it hits the palate nice, yet offers B vitamins that the Parm does not.

    Nuts

    Croutons

    Croutons are emty calories and excessive carbohydrates. Nuts, however, offer heart-healthy fats and protein. 

    Sparkling water

    Soda

    If you need the fizz in your beverage it’s best to opt for a sparkling water and leave the soda behind. All that sugar wreaks havoc on our precious bodies. In just 1 can of soda there’s more than 9 teaspoons of sugar!

    Zoodles

    Noodles

    Zoodles or zucchini noodles have significantly less calories and carbohydrates compared to regular noodles.

    Your super fruit sidekick,

    Tara

    Posted By Jordan Fekete

    Sidekick Profile: Meet Kasey!

    Tuesday, July 24, 2018 2:49:54 PM America/Detroit

    Kasey Goins ~ A chocolate-loving Physician Assistant with a strong belief that food is medicine.

    Professional Experience:

    I am a full time Physician Assistant in Family Medicine and have a huge interest in nutrition and wellness.  I believe that food is medicine and that what we consume can either hurt or heal our bodies.  I love working with women who have (or have had) chronic medical conditions such as diabetes, heart disease, hypertension, and autoimmune conditions and aim to help them find healing through healthy food. 

    Tips and Tricks for Cooking Healthy:

    • Prepare in advance! I’m super busy and always on the go, so being prepared is key for not pining for the nearest drive thru or vending machine when hunger strikes! I recommend planning out your meals for the week. This way, you're purchasing healthy ingredients without creating waste.
    • Wash & Cut: Plan time to wash and chop your vegetables right when you get home from shopping. You can also portion out meat (I like to portion chicken into 1 or 1 ½ pound freezer bags).  These tips make mealtime a cinch!
    • Slow & Low: The slow cooker is your best friend! 
    • Simple Snacks: For snacks, I like homemade granola bars, trail mix, or have fruit washed, cut and ready for snacking.

    Favorite Graceland Fruit Products:

    My husband and I love all of them, but particularly the No Sugar Added Dried Cranberries!  And the organic blueberries, too!  I add the cranberries to granola bars and salads, and often will make my husband a batch of peanut butter granola bars with dried blueberries. So good!

    Instagram feed Kasey enjoys:
    So many to pick from!  I’m a sucker for the recipes that Tieghan Gerard (@HalfBakedHarvest) creates, and I can’t get enough of Jessica Merchant’s (@HowSweetEats) wittiness and creative food combinations!  Also, Erin from @TheAlmondEater has the most stunning photos and cakes!  I get my inspiration from so many places!

     When not in the kitchens, you might find Kasey…

    Probably at the gym, doing yoga, or in the kitchen!  I also love visiting the farmer’s market and hanging out at the beach in the summer!

    Second Act Career?

    I would absolutely love to take my blog full time.  I love the idea of working from home and making a living helping others improve their health.

    Connect with Kasey:

    Facebook: Well-Fed Soul

    Instagram: @well_fedsoul

    Blog: https://well-fedsoul.com

    Pinterest: https://pinterest.com/well_fed_soul/

    Posted By Jordan Fekete
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