01/10/17

Healthy cooking for beginners

Out of all the searches that drive readers to my blog, the top search phrase has always been “healthy cooking for beginners”. I get a LOT of questions about how to meal plan, how to shop and how to cook. I’ve had people tell me that their eating habits are horrible because they “can’t cook”, and resort to pre-packaged foods, fast food and dining out. I’ve heard this on the blog, social media and even in person. 

Well, I’m here to tell you that healthy cooking is EASY. No seriously, I promise! Here are my tips for getting started in a healthy meal prep routine… and making a habit of it! 

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First things first
What does it mean to “eat healthy”? For me, it’s eating whole, unprocessed foods like fresh fruits and vegetables, proteins, beans, dairy products, nuts, honey, butter, etc. Yes, I eat full fat items. Typically foods labeled “fat free” come with a price: high sugar content, calories, preservatives, etc. Keep it clean, fresh and natural. Think about how your grandparents and great grandparents ate… yes, this includes “real” fats like butter, olive oil and coconut oil. If you want to learn more about the health benefits of eating fats like our grandparents did, read this

Before we begin, let me say this: I don’t cook everyday. It may seem like that on social media (if you stalk me), however, I don’t. I cook at least 4-5 days a week, but we go out on the weekends for dinner, and breakfast out on Sundays. And honestly, some of those weekdays involve eating leftovers.  I do all of my shopping and meal prep on Sundays, but if Sundays don’t work for you, find a day that does. You don’t need to shop AND prep on the same day, so divide the time into two separate days if necessary. 

But before you dive into the world of shopping and prepping, consider the following:

  • What is in your fridge and pantry right NOW? If your goal is to eat and cook healthier meals, start with a purge of your current food supply. Typically packaged foods that have more than 5 ingredients in a label are purge worthy. Anything that contains MSG, high fructose corn syrup and/or giant words that Siri wouldn’t even be able to pronounce shouldn’t be going into your nor your family’s bodies. Take a look at your spice cabinet as well and look for the same kinds of words on those labels. If you’re feeling guilty about throwing those items away, consider donating them to a food pantry or soup kitchen. 
  • What are some of your (and your family’s) favorite foods? If you live alone, think about what you enjoy eating. Make a list and cross off the items that are prepackaged, processed crap. Focus on what’s left behind and keep your list handy when planning meals. Have children or a spouse? Consider giving them the same survey and collecting info about what their favorites are. Are “chocolate chip cookies” making an appearance on your list? So what. You can totally make those from scratch with whole ingredients easily. It’s not about restricting what you’re eating, it’s about rethinking what you’re eating. 
  • What tools do you have in your kitchen? Keep it simple. All you really need for healthy prep and cooking is a sharp cutting knife, cutting board, vegetable peeler, can opener, saute pan, baking sheet/jelly roll pan, food processor OR blender, a simple slow cooker (think $20 at Target), a somewhat deep pot, your oven (of course), a spatula and a wooden spoon.
  • What’s your weekly grocery budget? This is a big one, as healthy eating always comes with a higher price tag. Consider shopping at a local farmer’s market or joining a co-op to save money on your fresh produce. Look for BOGO deals and other sales on meat at local supermarkets and stock up (if you have the space) when you find a good deal. Join a rewards club (like Winn Dixie’s gas points) or a bulk store membership (like Sam’s). Plan meals that are heavier on vegetables and beans (like chili) that will stretch your dollar further. 

Meal planning
Whether you’re completely new to cooking or cook regularly, plan to prepare 2-3 healthy meals each week to start. You can easily double most recipes, giving you leftovers that you can freeze, take to lunch or serve for another dinner option that week. Most recipes can be used in other ways as well (think slow cooker pork loin and black beans becomes pork tacos another meal). 

Before you start your weekly meal plan, think about what you currently KNOW how to do. 

  • Can you grill? Think grilled chicken, steaks, burgers, veggies (wrapped in foil with salt, pepper and a bit of oil)
  • Can you roast? Think roasted veggies and roast chicken or turkey cutlets. 
  • Can you saute? Think sauteed chunks of chicken and veggies for stir fry, mushrooms and onions for burger, steak and chicken toppings, fish filets with a little butter, lemon and fresh herbs, ground meats like chicken and beef for tacos, lettuce wraps and meat sauces over veggie noodles (like thinly sliced ribbons of zucchini). 
  • Can you bake? Think baked whole chickens stuffed with lemon wedges, fresh herbs and drizzled with olive oil, salt and pepper, homemade meatballs lined up in a dish and baked until golden brown, and homemade fritattas with eggs and veggies like spinach, onions and fresh herbs, for breakfast options. 
  • Can you turn ON a slow cooker? Think slow roasted pork loin, brisket, chili, soups, shredded bbq chicken, chowder. 
  • Can you boil? Think boiled sweet potatoes topped with ground beef, veggies and shredded cheese, thinly sliced ribbons of squash or zucchini (as a pasta replacement), hard boiled eggs to add in salads, and cauliflower, rutabaga or parsnips boiled then mashed with milk and cream cheese. 

Think about what you CAN do and build on those strengths. Sure, there will be times when you might try a recipe that’s a no-go (I’ve done it PLENTY of times), but it certainly doesn’t mean you should throw in the towel. Cooking is a science. It’s all about exploring and testing different flavor combinations that work and please you and your family. Don’t be scared to play around. And, try being a little adventurous during each trip to the market! I like to try and purchase 1 new item at the market each time I visit. Maybe it’s a new vegetable, or a fish I’ve never tried. This keeps things interesting in the kitchen, and teaches me to learn to like new things (and not be scared to cook them!). 

Once you’ve established what you know how to do as far as technique goes, grab a pen and pad and get to work on a list. I try to never complete a big grocery trip without a list. If you’re thinking about going grain free and low sugar (like me), feel free to use and print the list I’ve made with compliant foods that you can find in your local market. You can find the list here. If you just can’t seem to give up grains, consider trying quinoa as a rice or pasta replacement. You can click on this link to learn all about purchasing and preparing this ancient seed. You can also try using cauliflower as a rice replacement! It’s delicious! Here is a recipe for cauliflower “rice”. Squash, zucchini, and spaghetti squash also make a great pasta replacement. Check out Rachael Ray’s recipe for zucchini noodles, this recipe for spaghetti squash and sausage bake (think baked ziti!) and my recipe for unpasta lasagna with squash and eggplant instead of noodles! 

Before you create a shopping list, start with your meals. Here are some “norms” that show up in our house each week:

  • Breakfast: Try blending fruit and milk with your favorite protein shake. Not into morning shakes? How about mini fritattas and crust-less quiches? I make them ahead of time, freeze or refrigerate them, then warm them up throughout the week for breakfast. You can add your family’s favorite veggies, cheeses and meats. They’re easy, portable, healthy and delicious! I also like to chop up fresh fruit and place them in baggies, plain yogurt with honey and walnuts (buy a big container and use small Tupperwares to divide). Greek yogurt pancakes are also an easy make ahead breakfast item that you can refrigerate or freeze, then warm up when ready. Want to make them grain free? Try almond flour instead of regular flour and use plain yogurt (sweeten with honey or pure maple syrup). 
  • Lunch: I pack my lunch most days, and usually they consist of dinner leftovers. We try to grill out on Sunday evenings, giving me an opportunity to grill up extra chicken (breasts or boneless/skinless thighs) and burgers then pack those for lunch (think grilled chicken salads and burger salads.) To go along with lunch I prep bags of carrot and celery sticks, grape tomatoes, and cucumber slices to dip into guacamole or homemade avocado ranch
  • Snacks/Dessert: I love munching on apple slices with peanut or almond butter (ingredients should just be nuts+salt),energy balls, cheese cubes, dried fruits (like figs and apple chips), unsweetened apple sauce, hummus, fresh salsa (in the produce section or make it yourself!), raw nuts (like walnuts, macadamia nuts, and almonds), 85% or higher dark chocolate and fresh whipped heavy cream with cinnamon, nutmeg and ginger with fresh berries. I also like to boil a dozen eggs at the beginning of the week for hard-boiled egg snacks, or to toss into salads. 
  • Dinner: I plan on grilling once a week (grilled chicken, burgers, steaks, fish wrapped in foil with veggies). Once a week I make a roast in my slow cooker (pork loin, brisket). Sometimes I’ll bake a whole chicken  (great for chicken salad with the leftovers!). I’ll use leftover grilled chicken or homemade meatballs paired with one of the pasta alternatives mentioned above. Big pots of chili or soup are also great go-to dinners that make for delicious leftover lunches. Some of my favorite sides are mashed cauliflower or rutabaga, butternut squash, roasted veggies, and sweet potatoes.
  • Beverages: Water with lemon or lime and fresh mint, coffee with half and half and cinnamon powder. I love to flavor water with berries, citrus, and fresh herbs like basil and mint. My latest craze is sparkling water (Think LaCroix!). It’s such a satisfying treat! 

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This is just a sample of what my week looks like as far as meal planning goes. Remember, build on your strengths in the kitchen, and food likes to help create your own family favorites that are healthy, and you can feel good about cooking each week! 

When you head to the market, stick to your list. Try to shop the perimeter of the store (produce, meat/poultry/fish and dairy. Head to the center aisles only for things like nuts, healthy oils (coconut, olive oil), dried fruits and seasonings. And never shop on a hungry stomach. Let your list guide you, not your brain! 

Prepping and cooking
Plan to dedicate time to prep everything when you get home from the market. Two hours on a Sunday afternoon will save you TONS of time during the week. Wash and chop all of your veggies ahead of time (keep in mind things like apples and pears will brown if pre-cut). Utilize gallon and sandwich/snack sized bags for cut veggies for roasting and snacks. Pre-wash greens and fresh herbs, then keep them dry and long lasting by wrapping them in paper towels before placing them into Ziploc bags. Do not freeze fresh greens, however, a great idea for herbs is to chop them, then freeze them in ice cube trays filled with chicken or vegetable broth. They are an easy way to add flavor to soups, slow cooker recipes and so much more. Pre-season roasts and meats, then place them into gallon sized bags to marinate (they can be easily frozen in the marinade), then defrosted the night before you plan to cook them. Post a list of everything you plan on preparing that week for dinner as a reminder of things like what to take out of the freezer ahead of time (and of course, to keep you motivated and organized!) 😉

Want to save even more time? If you find that you have extra time on those weekend prep days, consider roasting veggies, baking sweet potatoes and steaming cauliflower for sides! Store them in containers, refrigerate or freeze then warm up when needed throughout the week, that way you’ll only need to focus on cooking your protein on busy weekday evenings. Stews, chilis, cooked beans and soups also freeze well ahead of time, so when you have the time, whip up these dishes in advance and store them in your freezer for when you’re in a pinch and are dangerously close to hitting the drive thru. Get into the habit of labeling containers and Ziploc baggies before you store them away in the freezer. When times get really crazy, you’ll be glad you did! 

I’d love to feature some of YOUR tips for healthy meal planning, prepping and cooking! Comment with your great idea below and I’ll add it into the post, with a link to your blog (if you blog!). 🙂

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01/9/17

#LiveLifeFresh with OrganicGirl! #Giveaway

Disclosure: This is a sponsored post through a partnership with organicgirl to help spread the word about the #LiveLifeFresh campaign. I received compensation in the form of free products for this post. All opinions are my own.

Happy New Year!
I hope you had a wonderful time celebrating the holidays and ringing in 2017!

We spent most of December eating, drinking and definitely being merry with family and friends here in Tampa. 

Now that the new year is here, I’ve got my sights set on the fact that we will be tying the knot in 100 days!

100 days until the big day!? I feel like he just popped the question yesterday! 😉picmonkey-collage

I also said “YES” to the dress a few months ago…dress

I just LOVE my dress. It’s perfect for the outdoor evening wedding we are planning and is so beautifully flowy and flattering. And although it fits, I really want to look and feel my best on our big day! 

Luckily I just recently learned about Organicgirl’s Live Life Fresh campaign!live-life-fresh-home-page-v13

Who is organicgirl? You may have seen these products out and about at your local markets like Publix, Greenwise markets and Whole Foods. Organicgirl is a small group of women and men in California’s fertile Salinas Valley who want to offer the best organic produce ever offered. Their products are organic packaged in 100% recycled plastic containers, and shipped to stores as fast as possible to ensure freshness. 

My two biggest goals for the next 100 days (and beyond) is to eat as healthy as I can (clean ingredients, lean meats, lots of fresh produce, limiting refined sugars and grains) and moving my body in some way every day for the next 100 days (walking, Orangetheory, swimming, yoga/stretching).

Organicgirl offers the BEST options for adding healthy, fresh and delicious ingredients into everyday meals and snacks. Although they’re known for their good clean greens and salad love dressings, they also offer delicious cold-pressed green juices! My favorite greens are the sweet pea. SO fresh and delicious! productfeature-sweetpea

All of their products have supported me in my health and fitness goals in the past, so I am VERY excited to hear about organicgirl’s latest campaign to help people be their healthiest self this year! fit

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To help us #livelifefresh, organicgirl is hosting a sign up to win giveaway of salad, dressings and juices FOR A YEAR + a $500 gift card to the trendy online fitness boutique evolve fitwear + $100 to your favorite grocery store! 

Beyond the grand prize, organicgirl will be giving other prizes along the way, too! How CUTE are the clothing options from evolve fitwear? (and many pieces go up to size XXL & XXXL!). 

To enter, click here and let me how your 2017 is going so far!  How do you intend to #LiveLifeFresh this year? 

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12/31/16

Bring Comfort Home this holiday with Scotties #Giveaway

Disclosure: I was provided with product and a gift card in exchange for this post. All opinions are my own. 

Back in early December we loaded up my SUV and drove north for a weekend in the Appalachian mountains of north Georgia. Three of our travel mates had been fighting colds, so I made sure to pack a few boxes of Scotties tissues for the trip. Scotties have always been my go-to product for quick and soothing relief from allergies and colds and I knew my friends would also love these “soft as a kitten” products! 

And boy was I glad I packed these little boxes of comfort, because once we arrived at our mountain cabin, the coughing and sneezing began full force!

Luckily Scotties has unveiled some gorgeous new designs for winter, which made runny noses a bit more bearable…. 😉 Plus they fit in perfectly with our vacation scenery! If we had to be sick, at least we had festive tissues boxes and views like this to comfort us!

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porchKeeping a supply of Scotties tissues to take with you on trips is the perfect way to bring a bit of comfort with you, especially when traveling with a cold. With boxes of every size (including travel packs!) you can always be prepared. It’s the perfect combination of affordable softness and strength that can provide comfort to you and your whole family.

Scotties has everyday comfort that you need, but also the strength and softness for when symptoms are at their worst. Scotties 2-ply tissues keeps it simple without compromising softness or quality and for comfort seekers, 3-ply tissues offer an added layer of softness. This product is perfect for sensitive skin, allergy sufferers, and definitely for cold and flu season.

I especially love the 3-ply aloe tissues as they are the perfect solution for those overworked Rudolph noses. <3logo

Would you like to win your own sampling of the new Scotties boxes? Enter the Scotties Bring Comfort Home Sweepstakesfrom now until December 31 for a chance to win!

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Want to win a $25 gift card to purchase even MORE Scotties tissues (or anything you heart desires?). Leave me a comment below telling me how you bring comfort to your home and you’ll be entered to win a $25 Amazon Gift Card! I’ll draw a random name on January 1, 2017. Good luck! 

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12/27/16

Over the river and through the woods with the Mazda CX-9! #DriveMazda

This adventure was made possible through my blogging partnership with DriveShop and Mazda, who provided me with a vehicle to test drive in December. You can follow the conversation on social media with the hashtag #DriveMazda and #MazdaCX9!

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Meet the gorgeous Mazda CX-9 AWD! 

Last month a group of family and friends rented a cabin in the beautiful town of Blairsville, Georgia in the north Georgia mountains. While we were there, we were able to explore the area with the Mazda CX-9! We had SO much fun climbing steep mountains, traversing streams, and navigating the winding Appalachian roads in the CX-9. 

We picked up the vehicle near Atlanta, then drove the 90 mile drive to Blairsville. We were able to spend that time getting to know the ins and outs of the CX-9 and getting a feel for how it handles on the open highway. What stood out most during our initial drive was how smooth it handled. It was raining on our way up to the mountains, but with the intuitive wipers, crystal clear LED auto-adjusting headlamps, and impeccable control of the steering and all wheel drive, we felt safe and secure the entire time. 

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This 3 row, 7 passenger crossover SUV had SO much to offer. Not only did it seat all of us comfortably, but all of the features made vehicle so much fun to drive. I loved how in control I felt once we got to the mountains. Navigating the twists and turns of mountain roads can be a scary thing, but the CX-9 made for an easy and enjoyable experience. It has the feel of a luxury car- smooth and steady- and we especially appreciated the navigation system, as it is VERY easy to get lost while searching for hiking trails, waterfalls, and wildlife! 

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roadThe Mazda CX-9 proved to be the PERFECT road trip car. Comfortable, stylish, smooth, good on gas, lots of cargo space, an amazing 12 speaker BOSE sound system (for all of those road trip tunes!), and bells and whistles that help to make traveling easy peasy. We couldn’t have been more impressed with this crossover! 

Other Features:
•Turbocharged SKYACTIV-G 2.5T engine
•310 lb-ft torque at 2,000 rpm
•250 horsepower at 5,000 rpm (93 AKI)
•227 horsepower at 5,000 rpm (87 AKI)
•Standard front-wheel drive or available predictive i-ACTIV all-wheel drive
•MAZDA CONNECT™ infotainment system with 7” or 8” color multi-function display with voice command, SMS text message audio delivery and replay, E911 automatic emergency notification and optional navigation system
•Multi-function commander control
•Available windshield-projected Active Driving Display
•Dynamic stability control and traction control system with standard trailer stability assist
•Auto-dimming rear-view mirror
Available in four trim levels: Sport, Touring, Grand Touring and Signature (Sport model starts at $31,520)
•18” aluminum-alloy wheels standard with option of 20” aluminum-alloy wheels
•LED headlamps with auto off and auto height control 
•LED tail lights
•Variable intermittent windshield wipers
•Three-zone automatic climate control air conditioning
•Second-row 60/40 seat with seat recline, center armrest with cup holders and USB inputs
•Heated driver/passenger door mirrors
•Power liftgate with adjustable height
•Heated front seats 
•Mazda Advanced Keyless Entry and Start System
•Available BOSE® premium audio with 12 speakers
•Roll Stability Control
*Hill launch assist
*Rearview camera option
•Blind Spot Monitoring System and Rear Cross Traffic Alert
*28 mpg highway 

If you’re in the market for a family friendly Crossover SUV that is not only a head-turner but functional, comfortable and safe, definitely look into test driving the Mazda CX-9 and see for yourself just how amazing this vehicle is!car33

For more details on the entire Mazda fleet, be sure to follow Mazda on social media:
Twitter: @MazdaUSA
Facebook: @Mazda
Instagram: @MazdaUSA

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12/1/16

The Wine Shoppe in Blairsville, GA

A few months ago a group of my nearest and dearest got together and planned a week long trip up in the North Georgia mountains. Back in 2004 my mom and I were looking for a place to go camping during our winter school break. I can vividly remember sitting at the kitchen counter at my parent’s house scanning a map of the southeastern United States looking for a place that would be a) A day’s worth of driving distance and b) A change of scenery from our regular beachy Florida views.  Continue reading

11/21/16

Sausage Stuffed Mushrooms with #OutOfTheWeeds Vinaigrettes!

I was lucky enough to connect with Robin, the creator of the scrumptious, all-natural artisanal Out of the Weeds dressings and marinades a few weeks ago on Facebook. I had heard of both her amazing creations and Three Birds Tavern restaurant in St. Pete, but had never met in person nor had I had the chance to sample her products.

After learning that she would be participating in upcoming Winn Dixie Hyde Park events, including sampling some of her dressings at the most recent event promoting Thanksgiving day deals and Curtis Stone’s visit, I was excited that this would finally be my chance to taste and chat with this local foodie celebrity!  Continue reading

11/20/16

Friendsgiving brunch with my favorite chicas

As you know, I have a sweet love and appreciation for Thanksgiving- a time that is strictly about family and friends, traditions, togetherness, and of course, the star of the show… food.

On Thursday, a big group of my family and friends will be coming together share our Thanksgiving meal. But I wanted to carve out some time with my nearest and dearest girlfriends before the big day to share a meal, and give thanks for the deep friendships and bonds we have formed through the years. 15181257_10154803736137474_2165906126094205104_n Continue reading

11/18/16

(#Giveaway) Thanksgiving with #WinnDixieHydePark!

Disclosure: As part of my relationship with the Tampa Bay Bloggers, I have been compensated for this post, however, all (delicious) opinions are my own. 😉

When the temperature changes and the days grow shorter, my entire world becomes a little brighter. 
I. Love. Fall. Continue reading

11/12/16

Traveling made easy with Pro Packing Cubes! #Giveaway

When I first got this new job I knew 50% of my time would be spent traveling. A good friend of mine told me to invest in a set of packing cubes to help make packing for these trips easier. Her wife travels quite a bit for work and swore by them. 

This conversation happened back in June. With the whirlwind of busy from the new position, I completely forgot about them- until just recently, when they popped into another conversation while waiting for an Orangetheory class with another friend. She asked me if I had visited any other OTF locations while on the road. I told her I hadn’t figured out how to efficiently pack 2-3 work outfits, a workout outfit, pajamas and underwear, and shoes (including my bulky Brooks running shoes) all in a carry-on sized luggage (my trips are usually just 2-3 days at a time so I typically don’t check a bag).  Continue reading