Jolly Green Drink

Smoothies!
After Thanksgiving you may be looking for a really good upgrade for your food intake!
I found a recipe in my favorite e-book:  "crazy sexy Juices & Succulent Smoothies" by Kris Carr called "Breakfast of Champions," a recipe contributed by Christine Cook.  I did tweak it as I love my coconut milk!  The recipe below is what I made this morning ... it truly gave me tons of post Turkey Day energy and it kept me full past lunch!

Just a heads up ... this makes 48 oz!  I shared it with my husband and daughter ... who had no idea there were greens filling their glasses!  If you are afraid of green drinks, here is another one to convert you (and your family)!

Now is a great time to refuel with some great foods as we are now into the holiday season of over-indulgences and those stresses that usually catch us off guard in December.  Do something good for yourself and drink those fruits and veggies to boost your immunity and keep you going like the Energizer Bunny!  Once you incorporate these energy boosting drinks into your day, you will make it a part of your routine.  Your brain and your gut are very good friends.  There is a direct line of communication between your belly and brain.  What you put in one majorly affects the other!

Brain in Belly ... ok not this direct but there is such a connection with how we feel when we eat well!

Jolly Green Drink ... although it was pink!

Makes 48 oz.
3 big handfuls of spinach or baby kale
1 banana
1 green apple
2 handfuls of frozen blueberries
5-6 frozen strawberries
5-6 pieces of frozen mango
1 scoop of protein powder (I use Jay Robb's egg white protein)
2-3 cups liquid enough to think it to your preference (I used coconut milk along with water)

Blend and serve immediately!

Secret mission for hiding fiber ...

Quick little tip I wanted to pass on ...
I have a very picky eater ...
She really is giving me a hard time with her veggies and most fruits ... (you'd think this would be getting easier as they get older right?)  Especially with the addition of braces and all those non-foods they tell you not to eat!  Ugh ... and I'm not getting into the belly aches that accompany non-fiber diets here, but those aren't fun as you all know.

If you make lasagna or other Italian pasta dishes ... take a can of white cannelini beans ... rinse them well and add them (I use 1/2 a can) to some red sauce in the blender.  Your family will never know they are hiding in there!  You can get more creative with different meals but it is so easy to do.  I told them after they devoured it and they could care less.  Whatever...

Enjoy your secret mission!



PS ... I love, love, love my Vitamix blender ... we use it multiple times each day and it always does it's job.  See my book for more uses of this godsend:

www.refuelyourathleticfamily.com

Back to Regularly Scheduled Programming...

If you're like me, today is really the first "regular" day in over two weeks since we experienced that bad girl Sandy.  I'm not into talking about it anymore...so hopefully everyone has recovered and is ready to move forward.

But ... one thing I heard from so many people is that the loss of power, heat and "normalcy" led to let's just say ... lots more wine.  More hot coffee.  And crabby attitudes after about 3 days without power.  I for one am guilty of this.  Add to this mix Halloween and sugar in the kids who are not on their active schedules ... not what we were used to.  I used to envision loss of power to be kinda nice without any tv, computers, phone, etc.  Using that time to reconnect over board games was nice for maybe a few days but everyone had had it after 9 days!  When the power returned, everyone felt better and my dormant vacuum, dishwasher and hairdryer were happy to be back!!  Anyway, the only reason I bring this up is because I felt pretty crappy while the power was out.  Not terrible, but boy did I feel so much better when it came back!  Eating my regular fresh foods and more importantly ... drinking water made everything easier.  I'm assuming when you are cold without heat you just don't crave water or want to drink it.  Here are some tidbits I found to help you all get motivated to drink your water:

*75% of Americans are chronically dehydrated.
*In 37% of Americans, the thirst mechanism is so weak it is often mistaken for hunger.
*Even mild dehydration will slow down one's metabolism as much as 3%.
*One glass of water shuts down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.
*Lack of water is the #1 trigger of daytime fatigue.
*Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.
*A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.
*Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.

DRINK YOUR WATER!

Ok, so how much?  The rule I advise my clients to use is simply this:
Divide your body weight in half.  That is the number of ounces you should be drinking!
Ex:  120 pounds ... 60 ounces

It's really quite amazing when you take a minute to listen to your body.  As soon as I refuel with water after forgetting to drink ... the headache disappears, the energy rises and I don't have a craving for sweets!!

So give it a try ... and remind your kids to drink as well!  Those math tests could sky rocket!!

Drink up!
Krista

If you'd like to learn more about the benefits of eating right, please visit my website to check out my book:  "Winning the Game:  The Busy Mom's Guide to Refueling her Athletic Family in 6 Easy Steps"  ... www.RefuelYourAthleticFamily.com

Chili!

Yes, another recipe that I have found helps the busy family when you get home from a full soccer day (or I'm sure football, softball, swim, field hockey) especially with that nip in the air we are tasting here in NJ.  Yesterday was one of those days that needed some menu planning or it would have been another call for pizza.  I do enjoy my pizza, but after these kids just got thrown around on the field and played hard using up their energy stores,  I believe the nutritional requirements are better met with a healthy batch of chili and cornbread!  Plus we get to watch the pre-recorded football games that we miss during the afternoon of soccer ... chili seems to score high with the friends and family on that one.  Plus, there are great health benefits to eating spicy foods if you like to make yours spicy!  See my list at the bottom if you are into learning more about why hot foods are good for you!

I tend to tweak my recipes all the time, but this is a very basic recipe that you can use and alter to your liking.  My kids really don't like it too spicy so I usually cut the recipe's measurement in half.  You can also get creative with different veggies and peppers ... even add some red wine or grated dark chocolate to the sauce.  On a typical Sunday, we leave the house before lunch and return in time for dinner.  So, if you get this organized the night before, you can get it going that morning before you leave to bring your kids to whatever game or practice they might have and have it done when you get home.  Use your slow cooker!  Follow the directions and once it is mixed together put it in the slow cooker for about 6 to 8 hours on low.

Easy enough and done when you get home!  Serve it up with some shredded cheddar, cilantro, sour cream, green salad and corn bread.
Ready, set...

Chili
Serves 8

2 Tablespoons of olive oil
1 large onion chopped
2 cloves of garlic - crushed
1 lb. ground sirloin
1 14 1/2 ounce of chicken broth (or vegetable broth)
1 28 oz. can of diced tomatoes
2 15 oz. cans of tomato sauce
3 Tablespoons of fresh cilantro
1 teaspoon dried oregano
2 teaspoons of chili powder
1 1/2 teaspoons ground cumin
1 15 oz can of kidney beans (drained and rinsed)
1 15 oz can of garbanzo beans (drained and rinsed)
1 15 oz can of black beans (drained and rinsed)

Directions:
1.  Heat olive oil in a large soup pot.
2.  Add onions and garlic to pot.  Cook until soft.
3.  Add ground sirloin to the vegetables. Cook until no longer pink.
4.  Add remaining ingredients (except cilantro) to the pot.  Mix well.
5.  Pour mixture into slow cooker.  Cover and cook on low about 6-8 hours.

Easy enough and done when you get home!  Serve it up with some shredded cheddar, cilantro, sour cream, green salad and corn bread.

Then ... smile to yourself super mom, because you rocked the busy Sunday obligation day with ease ;)

Happiness,
Krista


Health Benefits of Spicy Foods:
1.  weight loss
2.  heart health
3.  cancer prevention
4.  lower blood pressure
5.  eases depression and stress

 

GRILLED PINEAPPLE!

Told you I'd give you this one ... making it tonight for my B's birthday dinner!
If you want to enjoy your pineapple in a new way or maybe that pineapple is getting a bit too soft (yucky fruit flies around?) try this!

Grilled Pineapple with Minted Honey

1 pineapple
2-3 Tablespoons of honey
1 mint stalk

1.  Get pineapple ready for coring - cut top and bottom off.  Slice in half lengthwise. Use apple corer or other kitchen gadget to core the middle out.  Cut slices about 1/2 inch thick.
2.  Brush olive oil over the slices.
3.  Grill on medium heat with cover closed for about 5 minutes.  Flip and grill other side for about 4-5 minutes.
4.  Remove from heat and drizzle honey and chopped mint over pieces.

Grilled Pineapple

5.  Enjoy!

I leave the skin on the outside while grilling and cut off before eating.  You can remove the outer skin before grilling as well.

BBQ Pulled Chicken Recipe

Hi All,

If you are like me, you may be scrambling to find something new to feed the kids after practice on weeknights.  It is that time of year to get back on track ... new schedules for the kiddies, new schedules for us and whatever sport they are playing is in full swing. 

I am glad to share this new bbq pulled chicken recipe!  I tweaked this recipe (as I usually do because I run out of spices or tomatoes or something ...) but it came out so good that we had 3 days worth of dinners (not kidding).  I like to change it up each day but the basic recipe below is pretty versatile.  And best of all...the crock pot is open for business again.  So easy to do and done when they walk in the door so you don't have to deal with, "What's for dinner?  I'm starving!!" as they rummage through the cookies that you thought you hid pretty well.  

Enjoy ... serve on rolls, add some sour cream, maybe some lettuce, over a salad, with some grilled fruit (grilled pineapple was awesome!  A recipe for that tomorrow!)... the list goes on and on.

Barbeque Pulled Chicken

courtesy of EatingWell:  Feb/March 2006

8 servings

Time to prep:  25 minutes

Cooking Time:  5 hours

Ingredients:

1 8 oz can reduced sodium tomato sauce

1 4 oz can chopped green chiles, drained

3 tablespoons  cider vinegar

2 tablespoons honey

1 tablespoon sweet or smoked paprika

1 tablespoon tomato paste

1 tablespoon Worcestershire sauce

2 teaspoons dry mustard

1 teaspoon ground chipotle chile

1/2 teaspoon salt

2 1/2 pounds boneless chicken thighs, trimmed of fat

1 small onion, finely chopped

1 clove garlic, minced

Preparation:

1.  Stir tomato sauce, chiles, vinegar, honey, paprika, tomato paste, Worcestershire sauce, mustard, ground chipotle and salt in a 6 quart cooker until smooth.  Add chicken, onion and garlic;  stir to combine.

2.  Put the lid on and cook on low until the chicken can be pulled apart, about 5 hours.

3.  Transfer the chicken to a cutting board and shred with a fork.  Return chicken to the sauce, stir well and serve.

Happy Eating!

Krista 

"I forgot how good kale tastes!"

Quoted from my kid tonight at dinner.  I know ... more hip hip hooray about kale!  You're probably so tired of hearing about it if you see me around town but I just wanted to pass on a new product I found this week at Trader Joe's.  They currently have "Organic Lacinto Kale" already washed and chopped for use.  Yes, there are so many uses for kale such as sauteed kale with olive oil and garlic or stir-fried or even hidden in chicken noodle soup ... but my favorite is just plain old kale chips because the kids really do eat them!  I like this bag of kale because it is so easy to do.  The chips are definitely smaller and there are a lot of stems in the bag (I usually don't use stems), but sometimes easier is better.  Plus they are organic ... that's not always easy to find and kale is one of those that you should try to buy organic as the pesticides are high on conventional varieties. 

Kale Chips

*1-2 bunches of kale (aka "King of Calcium and "heavy hitting” crucible)
*olive oil
*sea salt or other spices you like (I use Gomasio, curry, garlic  or cumin)

Preheat oven to 425 degrees
Remove kale from stalk, leaving the green in large pieces
Brush or use your fingers to lightly oil the kale
Put the kale on a baking sheet and bake for 4 mins. or until it starts to turn a bit brown.  Keep an eye as it can burn quickly!
Remove and serve!

Enjoy!

Ok, done.

Lots of goodies in this one!

"I love carrots!"

I swore I died and went to heaven!  Coming home from a ridiculously hot soccer practice on the turf in Summit, NJ (97 degrees at 6:00 pm) with my daughter's friends ...I try to offer the good stuff ... I TRY and hope that if they are desperate for food, they will eat the good stuff first!  So I pack grapes, carrots, and Cheerios.  Exciting right?  I couldn't believe my ears when my daughter had to actually ask for her Cheerios back when they were being inhaled by her 3 teammates in the car.  Just cleaned out the vehicle ... and those grape stems and empty containers were on the ground ... ok, not the neatest kids but I didn't care because I heard those words!  And yes, after the 30 minutes of swilling water and eating healthy I stopped at our famous ice cream shop in town.  Here they are ... young people are amazing with their never ending energy.  They just got out of the pool a few minutes ago and I'm still trying to get mine to bed.  Wish I had that boundless energy!

Stay Cool!
Krista

Walking on Sunshine ...

Hydrangea Angel ...
She's watching over all the flowers here in my perennial garden ... we haven't had rain in a long time here in NJ.  Hope she can keep watch during the next heat wave coming next week.

Just an update to those of you who didn't see my facebook post two weeks ago (see below picture) ... I had a follow up appointment with my neurosurgeon just to go over the latest mri done 3 months post-radiation/cyberknife.  There is nothing new to report ... the tumor hasn't shrunk as of yet (maybe it will with the radiation) but it hasn't grown either so that is great news!  I am now on a "come back in one year" regimen - yippee! I'm so grateful for those who have supported me through the last 2 years and 6 months! Wow I just can't believe it's been that long!

NYU Medical Center - Dr. Chandraneth Sen's office

I've been busy learning the ropes of book publishing the last few months.  It has been a really good experience and I highly recommend it for those of you who have thought about writing a book and just gave up on the idea as it seemed too overwhelming!  I'm currently sending my book files to be formatted to be an ebook (Kindle and Nook)!  The book and ebook will be available for purchase very soon ... in fact I have a shipment on the way to my house right now!  I can't wait to hold it in my hands and read it!  My book is a manual ... it is designed to help busy moms who need some guidance in feeding their young athletes healthy food while maintaining a bit of sanity!   I'm not saying it will ever be the easiest job in the world ... it never will be!  Busy moms will always be busy if their kids play sports or are engaged in other activities.  But, in this day and age of never ending sports, fast food and limited time, we sometimes just want to feed them something! Bonus points if  it is easy and healthy!  So, that's what I'm all about ... quick, easy and helpful to growing athletic bodies (and us parents too)!

 So, go out and enjoy summer and when the back to school thoughts kick in (shhh, not yet) my book will be ready for you to get your kitchens, cars and fridges in order!

Summer Love,
Krista

PS  If you have young athletes check out the www.youth1.com website for news in sports!  I get to contribute an article every Sunday on athletes and nutrition!

Meningioma Madness!

I am sorry if you are tired of hearing about Sheryl Crow.  But as upset as I was when this story first came out a few days ago, I am thrilled we are finally getting some attention in the medical community and the media.  I (and the meningioma survivor community) was upset at the way a brain tumor was being portrayed by her publicist and the doctors reporting on her condition.  Some articles were comparing a meningioma tumor to a wart … or saying that half the population is walking around with one and doesn’t know it as they are asymptomatic, or how bout the fact that 90% of them are benign … when people hear benign they generally think of them as minor.  Let me tell you, they can be minor if you have found it early enough and can treat it with radiation or a “wait and see” method.  Mine, on the other hand was more like a “Holy crap … get her in here … we are booting Mrs. Jones from her appointment to make room for this woman who needs it out pronto… before she leaves her kids and husband with a house full of  dirty laundry!” 

BRAIN TUMORS SUCK REGARDLESS OF WHAT KIND YOU HAVE!

There I said it.

In the attached article (http://vitals.msnbc.msn.com scroll down to June 6th),  you will read that it truly is a matter of location and size that determine a patient’s prognosis.  If it is big (mine was about 5 cm – golf ball size which is considered big), the more likely it will be to cause problems.  “It can actually be wrapped around the eye and you can lose vision (been there…).  You can lose speech, and on down the list.  Meningiomas can affect one’s sense of smell, equilibrium, and physical strength.”

I am sending lots of love to Ms. Crow and all those who are employing the “wait and see” suggestion. Every case is different for sure!  I was so lucky to have some symptoms to alert me something was up!! I feel so fortunate that I was given a second chance at this life!  Some brain tumor patients aren't as fortunate.

 I truly hope that the attention this week is beneficial to the entire brain tumor community as they are finding more links between certain things like earlier radiation to the head, bitewing dental x-ray exams, and hormone receptors in the cells that may be involved with the tumor development. 
By the way if any of you have anyone who is dealing with this diagnosis please contact me for more information on treatments.  I have learned so much the last two years and I love to share resources!!! 
Thanks for reading and supporting me through my own diagnosis!

Much Love,
Krista

Happy Memorial Day Weekend - Dry Rub Steak with Fresh Fruit Salsa

Enjoy your holiday weekend everyone!  Just wanted to pass on a great recipe if you need something for your BBQ!

Dry-Rub Steak with Fresh Fruit Salsa

Steak

1 T. fresh lime juice

1 1/2 t. salt

1 1/2 t. minced garlic

1 t. chili powder

1 t. finely chopped fresh or 1/4 t. dry oregano

1 t. freshly ground black pepper

1/2 t. ground cumin

1 (2 pound) sirloin steak

Salsa (best prepared right before steak is grilled)

1/2 cup finely chopped red onion

2 T. fresh lime juice

1/2 t. kosher salt

1 1/2 cups finely chopped peeled mango

1 cup finely chopped peeled kiwifruit

1/2 cup quartered cherry tomatoes

1/4 cup chopped green onions

2 T. minced fresh cilantro

1 T. chopped fresh mint

1 t. sugar

1 jalapeno pepper, seeded and minced

Remaining Ingredient:

cooking spray

1.  To prepare steak, combine first 7 ingredients; rub evenly over steak.  Cover and refrigerate 2 hours or overnight.

2.  Prepare grill or broiler.

3. To prepare salsa, combine red onion, 2 T. lime juice, and 1/2 t. salt, tossing to coat.  Let stand 30 minutes.  Combine mango and next 7 ingredients (mango through jalapeno) in a medium bowl.  Add onion mixture; toss gently to combine.

4.  Place steak on grill rack or broiler pan coated with cooking spray;  cook 6 minutes on each side or until desired degree of doneness.  Place steak on a platter; let stand 5 minutes.  Cut diagonally across grain into 1/4 inch thick slices.  Serve with salsa.  

Yield:  8 servings (about 3 ounces beef, 1/3 cup salsa)

Calories:  229 (36% from fat)

Fat:  9.1 grams

Protein:  24.7 grams

Fiber:  2.1 grams

Chol:  66 mg

Iron:  2.7 mg

Sodium:  535 mg

Calc:  29 mg

 

A hero is someone who has given his or her life to something bigger than oneself.
                                                                                                           -Joseph Campbell

Feeling Flattened by Rain?

Happy Monday Morning!

It is one of those rainy Mondays that would be easy to sleep in isn't it?  Sometimes it's hard to get motivated after a gorgeous weekend!

There is a lot going on in May for us parents!  There's prom, graduations, field trips, art shows, music shows and all the games of spring sports!  So honestly a rainy day feels pretty good to me today. 


I love to find quotes to inspire me ... some quotes just sound like they are talking to you.  If you are needing some direction to help you through an ambiguous time, here is one that I absolutely love:

"The very least you can do in your life is to figure out what you hope for.  And the most you can do is live inside that hope.  Not admire it from a distance but live right in it, under it's roof."
                                                                                                   ~Barbara Kingsolver

Dig in and live your hopes!
Krista








Please check out my new spot on www.youth1.com as a weekly Sunday guest on sports and nutrition.

Never Too Old...

Today I went to treat myself to a mani/pedi for Mom's Day.  I sat down with all my magazines and catalogs that I never get to look at ... ready for some chill time.  My little happy buzz was brought to a halt when I saw an elderly couple come in and sit down next to me for their pedicures!  The reason I wasn't thrilled was that I recognized them.  They live kind of behind me.  I have only had issues with them once when their cat bit me.  No big deal but I didn't think they'd be good company for my "me" time.

To my surprise, it was the best pedicure I ever had!  They had me laughing and chatting the whole time.  Here he is - an 86 year old man telling me about his time in WW 2 and his war buddy Mario from Italy, his kids, his dogs, his ducks, his quadruple by pass last year, he and his wife chatted up all the women who worked there about where they were from (Guatemala, Argentina and so on).  This was his first pedicure!  Why was this manly man of 86 years in there?  Because his wife is tired of cutting his toe nails!  How funny.  She announced later that "Getting old sucks!"  She is turning 85.

Can you imagine?  They came in together to get their first pedicure together at their ages ... he said he was definitely coming back because he liked it!  I just got such a kick out of their present moment candor!  It made me realize that you're never too old to try new things or maybe get some help where you least expected it ... even if it is cutting your toe nails!!

Chardonnay Chicken with Pears

Cheers Everyone!  Happy Monday night!  Just wanted to share a quick tweak in a recipe I've posted before:  Chicken With Apples in the Slow Cooker has been transformed tonight to "Chardonnay Chicken with Pears."

If you don't remember the Chicken with Apples recipe, check back to October 25, 2011.  It was a great success in my family and when I went to take out all the ingredients this morning, I was bummed that I was out of apple cider and only had one apple!  Oh jeez.  So I decided to substitute what I did have  (I guess my food shopping is slipping lately ...).  Instead of apple cider, I substituted white wine with some orange juice.  I figured it couldn't be that bad right?  Instead of apples I had a bunch of really nice pears from my fruit and veggie co-op.  We always get pears and they just don't get eaten by my family.

Anyway, I just wanted to give you all a heads up that you can wing these recipes!  Make sure you have something similar and give it a go! 

Chardonnay Chicken with Pears
Ingredients:
1/2 cup white wine
1/2 cup orange juice
2 T. apple cider vinegar
1/8 teaspoon of ground nutmeg
1 T. curry powder
2 T. butter
1 onion, chopped
2 garlic cloves, minced
2 pounds of organic chicken thighs
salt and pepper to taste
1-2 pears thinly sliced
1/3 cup chicken broth
1 T. cornstarch

In a small bowl, combine white wine, orange juice, vinegar, nutmeg and curry powder.
In a small microwave-safe bowl combine butter, onions and garlic. Microwave on high for 1-2 mins. until onion is softened. Place mixture in bottom of 3-4 quart (or larger) slow cooker.
Dip each chicken breast into the juice mixture to coat and place in crockpot over onions. Pour any remaining juice mixture over the chicken. Add salt and pepper to taste.
Cover and cook on low for 5-6 hours until chicken is almost cooked. Add pears and cook 30 minutes longer on low until pears are tender and chicken is thoroughly cooked.
Mix together broth and cornstarch in a small bowl and stir into the liquid in the crockpot. Cover and cook on high heat stirring occasionally, until sauce is thickened and bubbly, 10-15 minutes. Serve with some hot cooked brown rice or roasted potatoes and a green salad.

Enjoy!
Krista

Check out my new website:  www.refuelyourathleticfamily.com 
                                         

Here is a great recipe you can test out on your family this week!

Cilantro Mango Chicken 

Prep Time:

10 minutes

Cooking Time:

30 minutes

Yields:

4 servings

Ingredients:

2 whole skinless, boneless chicken breasts, split
8 ounces plain yogurt
1 cup cilantro, finely chopped
1/2 cup fresh lime, juiced
Dash of cayenne pepper
1 clove fresh garlic, minced
1 large ripe mango, peeled, finely diced

Directions:

1. Preheat oven to 375 degrees.
2. Combine1/4 cup yogurt,1/4 cup of cilantro, half of the lime juice, cayenne pepper and garlic. Coat chicken breast with this mixture, marinate for at least 1 hour.
3. While chicken marinates, purée remaining yogurt, 2/3 of cubed mango, 1/2 teaspoon lime juice and 1 cup cilantro in blender.
4. Bake chicken in a glass baking dish for 25-30 minutes.
5. Place chicken on serving plates, pour on sauce and sprinkle with mango and extra sauce on side.
6. Add a sprig of fresh cilantro for garnish.

 I don't know about you but here in the Northeast we've been spoiled this year with nice Spring weather.  Haven't had a wet day in a long time so when it hit Saturday and Sunday we needed it badly.  Lots of parents with kids who play sports on Sundays were frozen fans in the rain!  It took a long time for my fingers to get back to their non-blue color! Regardless of the weather,  I would not have traded it for anything!  The effort was beautiful even if the weather was not! 

Team Bonding!

Green Smoothies Scare You?

If the thought of a green smoothie just makes you think, "EWWW!" let me pass on one you need to get your feet wet with!

You could blindfold someone and they'd never know there was plenty of spinach in this drink.

Here goes:

Pineapple Mango Green Smoothie

2 big handfuls of spinach
1/4 cup pineapple (frozen is fine - defrost for a few minutes to make juicier)
1/2 cup mango  (frozen is fine)
1/2 cup coconut milk
1 t. agave syrup (or more to taste)
3 ice cubes

Blend away!  This tastes like a Caribbean beach drink!  You can play around with the ingredients but this is a great start!  I seriously have an addiction to these green drinks every morning! 

If you've forgotten from a previous post why spinach is a positive boost to your body here is a quick note on some of the benefits of spinach from one of the best books on Greens:  Greens Glorious Greens by Johnna Albi and Catherine Walthers.

"Spinach is high in vitamins A,C, and E, the antioxidant vitamins shown to reduce the risk of cancer.  It also makes the top 10 lists of fruits and vegetables with the highest sources of carotenoids, a large family of nutrients (that includes beta-carotene) being studied for preventing disease.  Spinach also fufills the daily requirement for folacin, and contains more iron than most greens."

Enjoy your greens!!!  Let me know if I have any new spinach groupies!!
Krista

Pumped Up Smoothie

Easy Protein Smoothie for Before or After the Game

Hey Busy Moms and Dads ... Here is that smoothie recipe I promised you!

Hello Friends,

Sometimes getting food into our young athletes is not easy before or after practices and games.  Sometimes they are just not hungry as they worked their bodies really hard.  Beverages work magic when this happens!  Every time I have brought these smoothies in the car for other kids or just my own, they are sucked down in no time!  My only advice on products to use is buy the best quality ingredients you can find.  Their bodies will thank you!  Rock on Super Moms and Dads!!!

Pumped Up Smoothie

Serves 1

1 cup of 2% milk or rice milk
1 scoop of ice cream
3 ice cubes
1 scoop of whey protein powder

Blend all ingredients. 
Enjoy!

If you'd like to learn more about how to time meals and snacks for your young athletes be sure to check out my upcoming book: 

Winning the Game:  The Busy Mom's Manual for Refueling her Athletic Family in 6 Easy Steps

Be Well!
Krista

Coconut Milk!

Happy Sunday!  Just had to share this product I just tried after a nice long walk with my dog on this warm morning!  I think this made my smoothie the best it's ever been so for those of you wanting to try coconut milk in your smoothies here is a good one to try:  Trader Joe's Original Unsweetened Coconut Milk.  I love that it's in this half gallon container and you can keep it cold in the fridge!  Inexpensive and for people who cannot tolerate dairy (I am dairy sensitive and right now with the pollen going up I have a tough time with the yogurt I love to use) and might be tired of rice milk - a great change.  The coconut is often overlooked because of the fat it contains.  But there are some great benefits to using coconut.  The serving size of one cup contains 3 g of medium chain fatty acids - which is a natural source of energy that is readily metabolized faster than long chain fatty acids.  Helps support metabolism!

Enjoy your coconut milk ...

The Joys of Food Shopping!!!

"I can spend hours in a grocery store. I get so excited when I see food, I go crazy. I spend hours arranging my baskets so that everything fits in and nothing gets squashed. I'm really anal about it, actually."
Cameron Diaz

Are you kidding me?  I guess shopping is a novelty for her!   I wish I felt that way about filling my cart with groceries!!!

Oh yes, the joy of food shopping!
It is so necessary but I really don't LOVE it ... Ok, I dread it.  But someone has to do it! 
To be on a mission to buy what your family needs when you are crunched for time isn't easy! Here are some strategies from my upcoming book "Winning the Game:  The Busy Mom's Manual for Refueling her Athletic Family."   

1.  What system works for you?  Handwritten list, no list, on-line shopping, smart phone app?  Stick with whatever works for your family.  If you're distracted like me, you will come home with food you really didn't need ... and you will forget that important ingredient you needed for your kid's birthday dinner!!  I need a list!!  Find something that works for you.  There are tons of apps out there that make it so easy to maintain your list.  I cannot live without the Cozi app.  Check it out!  http://www.cozi.com/
I also just found this link:  http://www.youtube.com/watch?v=dP-aPj-LJEA  (The Grocery Gadget Free App). If you have an iPhone, iPad or itouch you can use this app that is super organized ... as goofy as this couple is I think I'll check it out.  Let me know if any of you use this!!
2.  Be Consistent!  Enough said.
3.  Make Conscious Choices!  Try to choose seasonal fruits and veggies.  They are less expensive and were grown more locally than those out of season fruits that had to come from the other side of the world.  Keep trying with the fresh foods if you have a picky eater.  The colors help us get different vitamins, minerals and phytonutrients into our bodies!  If you are buying meat, choose animals that have not been locked in factories.  They've never seen sunlight and mostly have eaten foods they were not really designed to eat.  PINK SLIME ... yeah avoid those companies that have not taken it out.  (Also check out your kids' school lunch programs ... many food services are removing those meats that contain pink slime but many haven't yet as they will be stuck with excess food that is in storage ... call the board of ed offices to inquire.
4.  Shop the Perimeter of the Grocery Store ... why?  Those are the aisles you will find your produce, meat, fish, cheese, baked goods and dairy.  You can avoid the high priced processed foods if you stay on the outside of the store.
5.  Avoid Foods With "Lite" or "Reduced Calorie"  These foods are usually watered down and have artificial sweeteners and chemical additives. 
6.  Become a Food Detective When Questioning a Product!  A quick overview of strategies - read the labels!  I've worked with children and parents on how to read labels thanks to Dr. David Katz who designed "Nutrition Detectives,"  a great educational tool.

*Don't be fooled by the big letters on the front of the package.  Look for the itty bitty letters on the back!

*The first ingredient is always the BIGGEST!

*AVOID foods with partially hydrogenated oil (trans fat) and high fructose corn syrup!

*AVOID foods with a long ingredient list!

*FIBER IS YOUR FRIEND!  Beware of whole grain imposters! Foods should contain at least 2 grams of fiber per 100 calories.

Ok, your turn to get it done...on your mark ... 

Just kidding ... I just put my groceries away and all I can say is Yay it's done!  At least for now :)

Happy Shopping Fellow Peeps!

Or Smart Phone App?

Krista

Handwritten list ....

Need a quick detox from Easter Candy?

Yes, that candy was sooo good!  I enjoyed some nice chocolate yesterday along with some other goodies plucked from my kids' Easter baskets!  My daily morning green drink today helped get me back on track in a few minutes.  This is such an easy feat when you are pinched for time and still want to get a great start to your day!  I begin my day with 2 big handfuls of spinach every day mixed up in some kind of smoothie depending on what I have available to me.  There are so many benefits to spinach and this is such an easy way to get it in first thing in the morning.  (Did you ever notice when you start the day off with healthy food you tend to carry that theme all day?)
            

 One cup of the leafy green vegetable spinach contains far more than your daily requirements of vitamin K and vitamin A, almost all the manganese and folate your body needs and nearly 40 percent of your magnesium requirement. It is a good, very good or excellent source of more than 20 different measurable nutrients, including dietary fiber, calcium and protein. And yet, 1 cup has only 40 calories! Spinach is an excellent choice for nutrition without high calories.

Read more: http://www.livestrong.com/article/2700-facts-health-benefits-spinach/#ixzz1rVMfWnLT

Green Smoothie

2 handfuls of spinach

1/2 cup of plain yogurt

1 small banana

4 ice cubes

1 teaspoon of agave nectar (or to taste)

Prep the above ingredients ... blend completely and enjoy!

More busy mom strategies coming ...

"Winning the Game:  The Busy Mom's Guide to Refueling her Athletic Family in Six Easy Steps"

Post-Game Eating Strategies

Hey Busy Super Moms,

As Spring sports are kicking into high gear in the coming weeks I wanted to pass on a quick list of foods that are good to eat post-game and those that should be avoided.  As my previous blog post mentioned, it is really important to replenish those growing bodies immediately after practices and games.  Our little athletes (some are now getting bigger than us!!!)  need to do this within 30 minutes as their muscles are like sponges at this point.  Food will be converted to glycogen much faster as their cells are sensitive to substances that change nutrients to fuel.


SUGGESTED POST-GAME SNACKS AND LIQUIDS:
fruit
sports bar (try to find those that are without refined sugars)
cereal and juice
bagel with butter or spread
crackers and string cheese
muffin
oatmeal cookie
yogurt
pasta or noodles

AVOID THESE FOODS POST-GAME:
carbonated drinks such as soda
caffeine
cheeseburger, hamburger
candy
anything with msg
doughnut or pastry
french fries
pizza with meat/double cheese
highly refined dry cereals such as Corn Pops or Reese's Puffs
Anything with high fructose syrup

 More strategies on refueling your young athletes coming soon from my new book:
Winning the Game:
The Busy Mom's Manual for Refueling her Athletic Family in Six Easy Steps   

Be Well and Enjoy this Sunshine!!
Krista

Apple Green Goddess

Good Morning All!  If  you're like me, you've been a bit bored of your breakfast foods lately!  I love my eggs and veggies in the morning but I think I overdid it with my eggs in Pittsburgh and need some new sources of protein without making a big mess before the day gets ahead of me!

I found a smoothie recipe that I tried out today (tweaked as I did not have all the ingredients) and I feel so good and ready for the day that I thought I'd share it.  I have a tough time with too much fruit in my smoothies as it takes my blood sugar level through the roof!  Here is a recipe that tastes sweet enough and includes so many great nourishing ingredients that it will definitely help to combat the stress of the day and give you a boost of energy!

Apple Green Goddess
makes 12 oz.

2 handfuls of baby spinach
1 banana (frozen is preferred but room temp is fine)
1 apple
4 ice cubes
1 scoop of vanilla protein powder
1 1/2  t. cinnamon (use less if you're not ready for a nice strong cinnamon flavor)
1/2 t. ground ginger
1/2 c. rice milk
1 t. maca (optional but if you have it, use it!)
1 t. ground flax seed (optional)
1/2 c to 1 c. water based on desired thickness

Optional topping:
cinnamon to dust
granola
1 T. almond butter
(or other topping ingredients)

Put the above ingredients in the blender in the order listed.  Top if desired.
Get ready to energize!!

Krista


Notes on maca:  maca is a superfood that you can find at the health store.  It is made from the maca root that has been used by the Andean societies as a source of nourishment and healing for thousands of years.  Studies have found four alkaloids present in maca known to nourish the endocrine system.  It has also been used as a stress fighting adaptogen to increase stamina, boost libido and combat fatigue.  It is a nutrient dense food packed with vitamins, plant sterols as well as many essential minerals, fatty and amino acids!

Need a fix of chocolate and peanut butter??

Here's a very cool treat for you (yes and you can share it with your kids if you are that nice!) ... the perfect combination of chocolate and peanut butter without the serious sugar of candy.  This brand of peanut butter makes different varieties but on those days that fruit just isn't cutting it ... you know those days that you crave the comfort food of your youth?  Get a jar of Peanut Butter & Co's  Dark Chocolate Dreams http://ilovepeanutbutter.com/... just like peanut butter it's easy to spread, goes great with bananas, apples or you can melt it for those ice cream treats!  There are no hydrogenated oils, no high fructose corn syrup, no gluten and only 7 grams of sugar per 2 Tbsp.

I have a thing for chocolate and peanut butter ... I remember those days in college that my suitemates and I would hit every vending machine in the dorms trying to find peanut M&M's!  Oh how we loved them! Especially at 3:00 am!  However those grams of fat, sugar, and fake colors don't appeal so much to me anymore.  So, I found this jar and even though I kind of feel a little guilty eating it ...  (but not so awful that I might cry when I see the wrappers in the garbage the next day) it truly hits the spot!  Yes, I'm a recovered SUGAR ADDICT!!!

Cheers to Chocolate and Peanut Butter!
Krista
 http://nutropolitan.tumblr.com/tagged/dark+chocolate+dreams/page/11

PS  Here's a link to a Livestrong article on M&M's:
http://www.livestrong.com/article/318329-peanut-butter-mms-nutrition/

Pittsburgh - 3 Down 2 To Go!!

Pittsburgh Zoo

We are 3 treatments into this Cyber Adventure already!  I am so tired ... not from the treatment but from doing some really cool things here in Pittsburgh!  I told you this was my Spring Break!  Seriously, I am not going too crazy (Please don't yell at me to take it easy ... this was my doctor's order: "keep up your regular pace")  but I am lucky to have my sis and mom here to share it with and do things we never have time to do at home.

They've nicknamed me "leopard lady" since that mask is so tight during radiation that I seriously have spots (it's a mesh mask) for hours afterwards!  I have to laugh as it's just too funny!  Anyway that's why there's a picture of me trying to bond with the leopard today at the zoo - he wanted no part of me!  Humor me people!  My brain is fried (literally)! 

At this point I have no side effects and I will continue to tell my body not to take on any swelling as I really am happy not to be on steroids.  So far my brain is taking my advice.  I still have an Art Museum to see tomorrow!

Thanks for the support my friends!!
In Gratitude,

Sweetest moment of the day ...

Krista

Pittsburgh Here We Come!

Really?  I'm doing Spring Break in Pittsburgh??  
Yes, the land of steel, rivers and hospitals await myself, my sister and my mom!  I have the opportunity to work in some girl time with some radiation.  University of Pittsburgh Medical Center at Shadyside will be my home base for the Cyberknife treatment next week.  Cyberknife is a pinpoint type of radiation that targets only the tumor not the surrounding healthy tissue.   The plan is five treatments Monday through Friday. My remaining tumor was not fully removed as it's location is pretty tight with the artery and nerves.  I have made the choice to "take the bull by the horns" to fry it and prevent it from going onward and upward  causing more damage to the remaining nerves and my "good" eye.   I'm looking forward to working with some awesome doctors and support staff. They even let me bring my own music to radiate to!  Throw in some visits to museums, good restaurants and maybe a movie and that's pretty much a week off for me! 

Thanks to everyone who has offered to help.  I'm leaving the kids and Big B home for this one.  I'm sure they will have a ball ... probably eating chocolate chip pancakes at the diner every night!  Which is fine... just don't tell me about it!

I'll update you with my Spring Break picts! 
Keep sending all your positive vibes so I can kiss this remnant goodbye for good!
Peace,
Krista

Here is a link to cyber knife info:
 http://www.cyberknife.com/cyberknife-treatments/brain/how-used-treat-cancer.aspx

Crazy Sexy Smoothie

I promised a green smoothie to you so here is one I'm happy to share!  Check out Kris Carr's website - she is inspiring and very cool!  She has beaten her cancer with the help of nutrient dense foods for 9 years!  You can get her ebook with amazing smoothie and juicing recipes online.

Enjoy :)

Green Goddess Smoothie
Kris Carr
Woodstock, NY
facebook.com/KrisCarr.FanPage
twitter.com/Kris_Carr
crazysexylife.com
Adjust the recipe according to your crazy sexy taste buds!
Makes 16 oz.


1 avocado*
1 - 2 pieces of low-glycemic fruit: green apple, pear,
berries and cantaloupe
1 cucumber
A fistful of kale or romaine or spinach
Coconut water (or purified water)
Stevia to taste, and or a sprinkle of cinnamon or some
cacao (optional)
* Use coconut meat or raw almond butter or nut milk in
place of avocado.
Prep and wash all produce. Blend and serve.

Carmelized Onion Chicken with a Broccoli Side Salad!

This is a very easy recipe that actually tastes more complicated than it is!  I haven't made it in years but found it in the old messy recipe binder I have so I gave it a go.  Everyone loved it and it really is a one skillet dish!  I serve it on top of rice with this Broccoli Chinoise on the side.  I think it's great and compliments the chicken really well!

Carmelized Onion Chicken

(serves 4)

1 lb of chicken tenders
1/2 t. salt
1/4 t. freshly ground pepper
1 t. olive oil
1/2 cup sliced onion
1/2 cup raspberry jam
1 T. red wine vinegar
1 T. low sodium soy sauce
1 t. minced ginger  (I use a microplane to grate it when frozen)
1/2 t. dried rosemary
fresh rosemary to garnish

Directions:
1.  Sprinkle chicken with salt and pepper.  Heat oil in a large nonstick skillet over medium-high heat.  Add onion, and saute for 2 minutes.  Add chicken to the pan, saute 8 minutes or until chicken is done.  Remove onion and chicken from pan.
2.  Add jam and remaining ingredients to pan; cook 2 minutes, stirring constantly with a whisk.  Return chicken to pan; cook 4 minutes stirring occasionally.

Yield:  each serving size is 3 ounces of chicken and 1 T. sauce

Broccoli Chinoise
1 lg bunch of broccoli (about 3 stalks)
1 T. sesame seeds

dressing:
2 T Sesame Oil
1/4 C. rice vinegar
1 T soy sauce (reduced sodium)
1/2 t. sugar
Freshly ground black pepper to taste
Red pepper flakes to taste

1.  Cut the flowerets off the stalks, cut the stems on a slant into slices about 3/8 inch thick, and cut the flowerets into bite sized pieces.  Place the broccoli in a steamer rack and steam until tender crisp (about 5 to 7 mins).  Run under cold water when finished.
2.  In a heavy skillet over medium heat, taost the sesame seeds until they are golden, shaking pan to avoid burning the seeds.  Remove the seeds from the pan, and, when they are cool, sprinkle over broccoli.
3.  Combine the dressing ingredients, and pour the dressing over the broccoli, tossing to mix the salad well.

In Good Health,
Krista

Hello birdies...

Have you noticed the birds are getting busy here in the Northeast?  I love hearing them early in the morning because it means that we are closer to SPRING!! :)  Yes, it's still early and we could get a wallop of winter in the next month but the weather has been mellow and even if it's a tease for us, I am looking forward to it!

For me that means I change my food prep a bit.  Not that the grill has been closed all winter but I look forward to more seasonal fruits, veggies, salads, and smoothies!  I love throwing what ever fruit I have into the blender for my kids who drink them without protest!  I have a chapter in my upcoming book on "Efficient Cooking Methods" that helps busy moms use tools such as the blender for easy and healthy foods.  Most of us don't realize all the jobs a blender can do for us!  While I love to use them to mix up fun party drinks like Margaritas in the Summer they are really helpful in the kitchen in so many ways.  You can incorporate natural whole foods while not losing any of the original flavors you may be accustomed to.  Blenders are great for making smoothies, milk shakes, soups, dips and spreads, breads, all kinds of desserts and more.

One trick I use it for is hiding food from being noticed.  When I make lasagna I like to add some kale to my sauce for extra nutritional value without being obvious to my family.  You can certainly add a few leaves (depending on the size of the kale) without being noticed.  I also love to add beans such as cannellini to my chicken noodle soup!  I add some beans to the chicken broth and combine in the blender until smooth. It looks creamy and really adds a nice flavor with the benefits of the beans to those who would never ever eat a bean if put in front of them!  You can pretty much add whatever you'd like to try in a recipe without it being detected if you use a blender with some great blender power.  I've had many blenders over the years.  Most of them don't last very long but if you are serious about using an exceptional blender, please take my advice and invest in the VitaMix blender.  It is used every single day in my house (several times a day) and it's amazing!!!
http://www.vitamix.com/

Berry Delicious Smoothie

Yield: 3 cups (720 ml)

Preparation: 10 minutes
Processing: 45 seconds

1 cup (150 g) frozen pineapple

1 (118 g) ripe banana, peeled

1 cup (150 g) frozen unsweetened strawberries

1/3 cup (50 g) blueberries, fresh or frozen

1/3 cup (30 g) cranberries, fresh or frozen

1/2 cup (120 ml) ice cubes

1. Place all ingredients into the Vitamix container in the order listed and secure lid. 2. Select Variable 1. 3. Turn machine on and slowly increase to Variable 10, then to High. 4. Blend for 45 seconds or until desired consistency is reached.

Health Classification: Diabetic Friendly, Low Fat, Low Sodium, Low Cholesterol, Heart Healthy, Gluten-Free, Vegetarian, Vegan, Raw

 Stay tuned for the green smoothies in my next blog!

Be Well,
Krista

Coming soon:  
"Winning the Game:  The Busy Mom's Manual to Refueling Her Athletic Family in Six Easy Steps"