Healthy Food Choices

Yummy Healthy Snack: Roast Potatoes & Sweet Potato Fries

As I write this, the smell of roast potatoes is wafting through the house. My kids keep coming to ask me if they are ready yet. 

Roast potato fries are a favorite snack in our house – something I used to eat a lot of when I was single and fit; and  I fall back on for a healthy kid snack when our grocery budget is on the low side.

My 12 yo daughter can eat an entire cookie sheet of them by herself; so I usually have to make 2 trays just to have enough for everyone.

The recipe is quick, easy and cheap:

1. Preheat the oven for 425.
2. Pour some olive oil on a cookie sheet (between 1-3 tbs depending on if I’m making them for me or the kids- kids get more olive oil, me less)
3. Chop up washed potatoes into about 1/2 to 1 inch chunks (with skin on – so you have more fiber) until your tray is single layer deep and full.
4. Sprinkle with your favorite seasonings. Our favorites are Season Salt or just garlic powder and salt. But Rosemary is good, as is paprika and chili powder. Just depends on what you are looking for flavor wise.
5. With your hands or a spoon, mix the whole thing together so that the oil and the seasonings get mixed in with the potatoes.
6. Cook in the oven for 10 minutes.  Stir. and Cook for another 10-15 or until potatoes are done. (depends on the size of the potatoes.)

This recipe works well for Sweet Potato Fries too.  Which I’m off to cook now (for my snack, cuz I want the extra nutrition.)

Enjoy!

Photo Credits:
Roasted Potatoes by Su-Lin

7 Steps to Stop Sugar Cravings

One of the biggest issues I’ve had to face this year is to get my sugar cravings under control – especially since I gave up soda loaded with sugar. Today I ran across this checklist for stopping the sugar (and chocolate) cravings and thought I’d share it with you.  Enjoy!

…Shannon

Checklist – 7 Steps to Stop Sugar Cravings

by Diana Walker, author of Craving Secrets

Everyone has a craving at one time or another for some type of food. While having a craving is not a bad thing, in and of itself, what it leads to can cause stress and strain on the body that leads to disease and illness. One such craving is that for sugar.

To many people, sugar seems rather harmless but further research will show that it is a dangerous substance that causes havoc on the body. Sugar is a major craving for many people. With that said, how does one stop a sugar craving so that it does not get out of hand?

1. Stevia - The main thing you can do is not use sugar. If you don’t enjoy unsweetened foods, add a touch of the sweet herb Stevia or agave nectar to cereal or drinks. These are both very good all natural substitutes for sugar and they taste good too.

2. Protein – Sometimes when your body craves sweets it is a cry for something else, like protein. So try increasing your protein intake. Keep in mind that this is not true for everyone so, if having a bit of tuna or other protein does not help, then you need to consider other options.

3. Processed Carbs – Avoid processed carbohydrates. Items like white bread, white pasta, and white rice which are quickly converted to blood sugar, disrupt the body’s metabolic balance and fat-control systems. Processed carbs tend to make the body want something sweet and keeps it hungry as well.

4. Wait 10 Minutes – When a craving hits, wait about 10 minutes. While you wait, do something else like take a walk, grab a magazine and read that article you have been meaning to read, make a phone call and jabber for a few moments; do anything but grab those sweets.

5. Eat Whole Foods – Eat more whole foods. Fruit and vegetables, legumes, nuts, and whole grains contain some naturally occurring sugars, but they also offer dietary fiber and important nutrients to help balance blood sugar.

6. Substitute Whole Fruits for Sweets – Substituting whole fruits for sweets really helps. The sugars in fruits are digested differently than the empty calories of white sugar that are in most sweet foods. The fiber in fruit also slows the absorption of the sugars so you don’t get as high a sugar rush followed by a low sugar crash.

7. Remove Temptations – Remove the temptations for your kitchen. Throw out all refined sugars, candies, cookies, pastries, artificial juices and anything that resembles sweets that are not whole and natural.

Sugar cravings are not good and in no way should one think that they are ok. However, you don’t have to beat yourself up if you are having a hard time getting rid of your craving.

Cravings are not easy to overcome. As with any addiction it is a process. However, if you want to rid your body and mind of any craving, it can be done. Your job is to take it one day, one step at a time and to just do it. Arm yourself with the knowledge you need and don’t just read it but apply it to your life as well.

Are cravings for sugar, salt, junk food, sodas, and coffee running your life? For over 20 years, Diana Walker, the Cravings Coach, has assisted people like you in using natural, safe options for creating vibrant health. Check out Diana’s newsletter, blog and podcast at http://www.thecravingscoach.com/blog and at http://www.diana2.com

Article Source: Ezine Articles

Healthy Eating Tips for the Holidays by Dr. Mommy

This week on Angie’s Losing It and Loving It blog, Dr. Daisy Sutherland (aka Dr. Mommy) shared her tips for healthy eating during the holiday season.  In looking through her list I’ve seen a few things that I am doing (yeah me! – hey gotta celebrate the success right?)  And a few things I”m not.

On the Doing Good Side:

Her tip on choosing nuts or veggies intead of the salty chips and dips resonated with me. Lately  I’ve been replacing my Friday night salt snack with almonds, mostly unsalted but a couple times with roasted and salted.

They cost a little more, but I don’t eat nearly as much. And they are healthier for me – healthy fats, fiber, protein, Vitamin E (good for the immune system) –  whereas popcorn and chips are just empty nutrition.

On the NEED to IMPROVE side:

Daisy shares that we need to AVOID the value menu on the drive thru (bummer, that’s how I stay in budget). Actually I don’t think we need to completely avoid the value menu, but make better choices on the value menu.

For example, I have a habit of ordering a diet soda and french fries – BAD!!  because I’m getting them because they are fast and easy to eat in the car while driving  (NOT GOOD). 

Instead, I should be grabbing something healthier – like a plain baked potato or mardarin oranges (at Wendy’s) or a yogurt & fruit parfait (from McDonald’s). AND I should not be eating on the run in the car.

But hey, swapping those  fries out for a McDonald’s Fruit & Yogurt Parfait would make a HUGE difference. Looking at the nutrition stats – we’re only talking 2 grams of fat and 160 calories in the parfait where the the value fries are 11 grams of fat and 230 calories (and guess what – I rarely get the value fries; it’s usually the large fries.) And I do like the parfait… so here’s to making better choices!

So, Care to Share what you are doing good on and what you are working on?

Photo Credits:
Almonds  by tiny banquet committee  and Fries by Judy Baxter