Traci's Texas Caviar ...1-1-11

My grandaddy always made me eat one black eyed pea on New Years Day every year.  I didn't like them much, and still don't just as a plain side dish.
Yet, using fresh black eyed peas, avocados, tomatoes, rotel and a little cilantro....THAT is a great and SIMPLE way to eat them...and better for you.


SIMPLE is one of the key aspects to success.
Many make resolutions that are too general
Goals should also be:
SPECIFIC 
ACHIEVABLE 
MEASURABLE


Goal example
Version 1- "I will eat healthier this year."
Goal MAKEOVER 
"I will eat 5 servings of fruits and vegetables at least 5 days out of week."


Cheers to you making 2011 all it can be and more... it is all up to YOU!

Wellness requires Gratitude

ThanksLIVING--a term coined by Susie Davis "the good news girl."http://www.susiedavis.org/


I had the pleasure of hearing her speak recently at an awesome new (and exploding with new members) TWIB (Texas Women in Business) meeting.  
ThanksLIVING requires Gratitude .....an often missed-- yet integral part of wellness.  It seems to me that God is shouting this at me lately.  Every way I turn I am learning more about gratitude.  Or....maybe...I am now ready to hear that message.
I took off this week to hang out with my tween and just "be."  I am truly happy to work out without rushing off to work.  I made gingerbread and banana pancakes for my son this morning.  I will make a yummy salad for a girlfriend coming over for lunch.  Really & truly --these simple things bring me joy.


It wouldn't be right for me to say "yummy salad" and not tell you my plans!
Most likely it will be:
-spinach
-grilled chicken
-toasted slivered almonds
-a little feta
-grape tomatoes
-diced apples
YUMMMMMMM!

never satisfied

Hi friends
     I had to write a quick note on something many people struggle with....body image.
Now, I could write on this for pages and pages... What drove me to write a few notes down was finally watching the episode where Oprah interviews Portia de Rossi (now Portia DeGeneres) about her new book Unbearable Lightness.  (I had it saved on tivo.)  I have put the link to that video within this blog.http://www.oprah.com/oprahshow/Portia-de-Rossi-and-the-Secret-That-Nearly-Killed-Her-Video/topic/oprahshow
Portia reads passages from her book in the interview that are a rare and HONEST glimpse into the mind of someone with an eating disorder.  
     There is such a fine line between chronic dieting and disordered eating that pretty much anyone and everyone can benefit from at least watching the interview. 
Society seems to convince many of us that we are never going to look good enough.  We are bombarded with media images and real life experiences that reinforce these thoughts.  Take the time today to write a list of what you LIKE about yourself (efficient, empathetic, great baker...whatever!)  and make sure you tell colleagues, friends and family why you appreciate them in your life.

Coffee

I love drinking coffee out of my Grandma's pretty china. It reminds me of having breakfast in her kitchen with her.  She was the master of soft boiled eggs...her timing was how long it took her to take the bobby pins out of her hair...she came back and VOILA the egg was perfect EVERY time.  


Back to coffee-The only caffeine I ever consumed prior to becoming a mom was via chocolate!  Yet, turning 30 as a working mom drove me to requiring assistance to keep on truckin'.  (I won't tell how long ago I had THAT birthday!)


Coffee actually has some decent health benefits besides a mental and/or athletic boost.  It is high in antioxidants (called quinines) -which are more potent in coffee beans after they are roasted.  Coffee is also a source of Magnesium, which in addition to the antioxidants may reduce the risk of Diabetes by as much as 25%.  Yet, if you already have Diabetes or hypertension (high blood pressure) it may complicate that condition.


Where coffee may provide a health hazard is the 500 calorie "frilly" coffees from coffee shops.  If you prefer a sweet coffee beverage, try a non-fat latte with a little honey or stevia.  So, enjoy your warm cup of coffee on the cooler days in moderation.  Your body will need more and more caffeine to see significant boosts.  Get enough sleep so you don't have to completely rely on caffeine for survival.

Cooler weather beckons Butternut Squash

I Love Butternut Squash.  Pictured here is a sauce I found at COSTCO...

Straight from the jar it was DELISH--it is called Dave's Gourmet Butternut Squash Pasta Sauce.
I poured half the jar over some chicken and threw it in the oven to bake....
plan to pair it with some asparagus and quinoa...


Is it hard to make butternut squash?  NO!
You literally grab one at the store and throw it on a pan and into the oven.
Leave it in there until a knife goes through easily and VOILA.


I have also received RAVE reviews from a soup I make this time of year
Butternut and Apple Harvest Soup. Here's the link for it...
http://www.working4wellness.net/Butternutsoup.html


Just a 1/2 cup of butternut squash cubes (but I think I always eat more than that....)
has 300% of your Vitamin A and 50% of your Vitamin C daily requirements...
not to mention: good source of fiber, zero fat, and a powerhouse of phytonutrients and antioxidants!


Write me a note and tell me how YOU cook your butternut squash!

Sports Snacks: Food Options for Hungry Athletes | Active.com

Sports Snacks: Food Options for Hungry Athletes | Active.com

This is an awesome quick reference article by Nancy Clark- the premier sports Dietitian

What's on your menu? Plant promise-one week complete!

Hello all
I have finished one week of eating all plant based foods (plus eggs).
If I am at home, it is easy--eating out isn't terribly difficult--
Yet, I seem to not be full unless I eat some peanut or almond butter--
and then I don't STOP eating the peanut or almond butter... UGH!


What do I miss the most?  Probably cheese with my weekend fermented grapes!
I also planned out menu items for this week with my family as we were wingin' it too often
with convenience items/sandwiches...etc...

TUESDAY-grilled or pan fried fish (for the boys) with sweet potato baked fries and salad

WEDNESDAY-pasta with tomatoes, feta & sausage (I'll have beans or hummus- not sausage)

THURSDAY- black bean (or regular bean) toastadas with beef and cheese on top for boys, veggies for all

FRIDAY-grilled eggplant and portabella sandwich----this may get postponed due to HIGHSCHOOL football game!

SUNDAY-zucchini patties

What's your menu plan for the week?
I would love to hear what YOU and your family are eating!