Veggie filled lasagna rolls

1 cup diced broccoli
1 cup diced zucchini
1 cup diced green pepper
1 cup diced white onion
2 tbsp evoo
1/2 tbsp Italian seasoning
Dash kosher salt
8 oz shredded Italian cheese
1 box lasagna pasta
1 jar tomato pasta sauce

1. Preheat oven to 350 degrees F. Fill a large stock pot 3/4 of the way with water, add 1 tbsp evoo and a dash of salt
2. While water comes to a boil, heat a large sauté pan. Add the rest of your olive oil. Toss vegetables in Italian seasoning and add to pan. Once heated add vegetables. Sauté until close to done (they will cook some in the oven)
3. When water comes to a boil add your pasta. Cook 15-20 minutes until done.
4. Strain pasta and allow to cool.
5. In a large baking dish pour enough tomato sauce to cover the bottom.
6. Roll pasta out on a plate and spread a small layer of cheese on each noodle. Top with vegetables then roll and place in baking dish.

7. Once all rolls are in place cover with sauce 

then cover with tin foil. Bake for 45 minutes. 

You can either place in the fridge for later (recommended to allow pasta to set) or remove tin foil, top with remaining cheese and set oven to broil until cheese is melted - about 3-5 minutes.
8. If you refrigerated your pasta preheat your oven once again to 350 and bake for 45 minutes. Then remove tin foil, top with cheese and broil until done.

Enjoy!

Biggest Loser Finale: Who's to Blame for Rachel's Unhealthy Weight Loss?

Last night was the Biggest Loser finale. My husband and I are big fans of this show, despite the blatant obnoxious product pushing and marketing you see throughout every season and the "race" to get thin (which if you ask me is a fairly unhealthy concept but, it's television), it sends a positive message about health and fitness.

However, last night was a disappointment of immense proportions. When the three finalists came out, each showing off their weight loss over the last several months, Rachel shocked audiences the most - including two of the coaches...

Trainers Jillian Michaels and Bob Harper clearly had the same reaction as Mike and I did when 105 pound 5'7" former athlete Rachel walked out. Rachel began the season at 260 pounds, losing nearly 60% of her body weight over the course of the season.

Twitter was flooded with comments with followers showing concern about the direction the show is going in and how it is promoting unhealthy weight loss, and today the news followed:

Entertainment Tonight reports 'Biggest Loser Scandal' Is the Winner Too Thin? 

The Huffington Post reports 'Reign in Outrage' Over Winner's New Body
Diets in Review reports Rachel's 60 Percent Weight Loss is Nothing to Celebrate; Biggest Loser Should Be Ashamed

Just to name a few. So our question is: who's to blame? 

Do we blame NBC and the trainers on The Biggest Loser? After all they are the ones "teaching" Rachel healthy habits - clearly she was lead astray. On that note, however, Bob and Jillian were apparently out of the loop with Rachel's ending results. Did they really have no clue? Do they just abandon their contestants in the last lap of the race?

A woman who is 5'7" in no world is healthy at 105 pounds. I am 5'6" and 123 pounds. When I was swimming and excessively working out, I was 140 pounds (see how that works? more heavy exercise and weight training = more muscle = more weight). If Rachel has been exercising as they do on the show, hours a day at high intensity, she's clearly not replenishing her body with the right nutrients to maintain a healthy muscle mass. As an adult woman in the VERY public eye and clearly aware of society's expectations for a "healthy" body, she had to know better, right? 

So to all my fit fans out there, please take this for what it is: a woman with a body image issue. With all of their coaching and training and teaching, the Biggest Loser Staff missed something with this one. She went from one extreme to the next. This is not a positive example of healthy weight loss. Make smart choices with your food. Eat a healthy breakfast, follow it with a fulfilling lunch and well-rounded dinner. Heck, throw a couple snacks in there too like a greek yogurt parfait or whole grain Pita chips. Just take care of yourself. For your health and your child's. This is not what you want her to grow up to look like or aspire to look like. Be the example for her so when she sees things like this all over the news and television, she knows better.

Whole Wheat Veggie Muffins

McKinley is almost a year and for the last few months she has been an awesome eater of anything puréed - spinach, kale, broccoli, you name it she will eat it...until now.

My growing busy baby is developing her own preferences in food, as most kids do, and some days she straight up refuses her vegetables. So today in order to make sure she still gets those great whole food nutrients I have put together vegetable muffins. McKinley will almost always eat carbohydrates - she's a Momma's girl after all!

Whole Wheat Veggie Muffins

1 cup diced zucchini
1 cup chopped broccoli florets
1 cup chopped kale
1 egg
1/4 cup evoo
1/3 cup all natural applesauce
2 tbsps honey
2 tbsps all purpose flour
2 tbsps wheat germ
1 3/4 cups whole wheat flour
1 tsp baking soda
1 tbsp cinnamon
1 tsp vanilla extract

1. Preheat oven to 350 degrees F. Spray your muffin tins with nonstick cooking spray.
2. In a large mixing bowl add egg, evoo, applesauce, honey and vegetables. *I like to steam my vegetables first but you don't have to.
3. In a separate bowl mix flours, wheat germ, and baking soda.
4. Combine wet and dry ingredients. Add vanilla.
5. Spoon mixture into muffin tins, about 3/4 of the way full.
6. Cook 20-25 minutes.

Allow to cool 15-20 minutes before serving.

The Benefits of Salmon

What's on our dinner table tonight? My all-time favorite smoked protein:

Salmon!

The benefits of Salmon are no surprise to the health food junkies out there, but some of you may need some convincing before consuming the supposedly "fishy" fish.

Why eat Salmon?
An awesome source of Omega 3s, Bioactive Peptides (bioactive protein molecules), Vitamins A, B & D, B12, niacin and selenium, here are some of the delicious benefits Salmon can provide the regular consumer:

-lower your bad cholesterol while increasing the good cholesterol
-prevent cancer
-lower blood pressure
-help protect you from aging (cha-ching!)

-lower you risk of diabetes by regulating sugar absorption rate

-shiny hair, bright eyes and healthy skin (ow ow!)

-Speed up your metabolism (yes)

-one 4 oz filet serves as more than half of your recommended daily protein intake

Additionally, the Bioactive Peptides in recent studies have shown to provide:
-special support for joint cartilage
-insulin effectiveness by regulating sugar absorption
-control of inflammation in the digestive track

So when Mike comes home from the market with a big 1.5 pound filet I am excited. Not only do I love the flavor (throw a little jerk seasoning on it and put it in the oven at 350 degrees F for 20-30 mins, or until flaky, and you're set) but I love knowing I'm eating something that is doing so many wonderful things for my body. 

So what about those farm raised rumors I keep hearing about?

These rumors unfortunately do have some truth to them, and many consumers out there don't have access to the recommended wild caught Salmon. Farm raised salmon does run the risk of having infection or disease due to the tight quarters it is raised in. These salmon are also fed chemically produced fish oil and fish meal, where wild salmon are free to find their own natural source of sustenance. Farm raised salmon are also given chemical coloring so they appear to have the same natural shade as wild salmon and they can have lower levels of Omega 3s due to their living conditions, leading to less benefits to you. 

Now, that being said...the gap is closing!

Don't give up on buying the Salmon at your meat counter just yet. The ACS (American Chemical Society) regulates every inch of Salmon farming from water quality to worker wages. All the major producers worldwide — who, among them, produce 70 percent of the nearly 5 billion pounds of farmed salmon harvested annually — have signed on and have committed to compliance by 2020 (www.seattletimes.com). So changes are being made and the quality of the fish you have available to you is improving. Don't discount it yet! 

You can also order your fish online if you are able and willing at http://www.great-alaska-seafood.com, rumored to have some of the best wild caught fish available.

What if I don't like fish?

Since McKinley is still a little young for proteins, I mix Flax in to several of her baked goods. Flax is a great source of dietary fibers and Omega 3s (great for brain development in little ones). Studies have also shown that Flax may reduce cholesterol, so if you or your loved one just can't take the fishiness of Salmon, next time you make some homemade bread or a post-workout health shake, throw a tablespoon of ground Flax in and get those Omega 3s!

Super Bowl Snacking for the family!

It's Super Bowl Sunday!! And it's snowing like crazy in B-town.

When the Broncos and Seahawkis take the field, we'll be preparing some awesome game day goodness including our Garlic Parm Wings (visit the In The Oven tab) and 8-layer dip !

This is our veggie and protein packed version of the typical 7-layer dip. It's one of our favorite football Sunday snacks! Pair with Tostitos Multigrain scoops and you've got yourself a pretty healthy snack. 

16-oz can refried beans

1/4 cup water

1 tbsp chili powder

16-oz can corn

2 cups Greek Yogurt

2 avocados, pitted and mashed

1 cup shredded monterey jack cheese

4 green onions, diced

1/4 cup black olives, sliced

2 Roma tomatoes, diced

1. Place the refried beans and water in a small pot on medium heat. Add in the chili powder. Cook until soft and hot

2. Place in your baking dish and immediately pour cheese over top to melt

3. Drain and wash your can of corn and spread over the cheese and beans

4. Place mashed avocado over the corn

5. Distribute diced tomato over the avocado

6. Spread Greek Yogurt over the tomato

7. Evenly distribute the green onions over the Greek Yogurt

8. Finish with black olives over top

Enjoy in moderation :)

And for baby's game day snacking - 

1 avocado, peeled and pitted

1 chopped roma tomato

1/2 lime

Put your avocado, tomato and lime juice into a blender and mix. Baby will love this tangy healthy treat!

Healthy Snacks for Mom & Baby

From time-to-time I have the pleasure of receiving new information from my sister, Registered Dietitian, Kelly O'Hara. She put together a great post on dietary needs and how they compare from mother to child and how you can meet in the middle to both snack healthy. Remember your health is just as important as the health of your child - for her future and yours. Keep making smart choices and read below for some helpful information! 

Healthy Snacks for Mom & Baby

By: Kelly O'Hara, R.D.

Dietary needs vary greatly from mother to child. From calories to macro and micro-nutrients, mom will need more of everything. However, that doesn't mean you can’t enjoy healthy snacks together. All snacks should be built around whole foods and nutrient dense choices such as: lean proteins, dairy, whole grains, and plenty of fruits and vegetables. Making and eating the same snacks as your child saves time and allows you to enjoy tasting new recipes together. Here are some staples to have in the house to allow snack-time to be less of a headache:

Dairy:

Plain yogurt (try greek for extra protein)

Milk (whole milk for children 2 and under, reduced fat for children over 2. Soy or almond can also be used for variety or for children with milk allergies)

Cheese (real cheese like Sargento or from the deli counter, not the processed slices)

If you are worried about hormones and pesticides – go organic with all dairy

Meat:

Beans

Deli meat (from the counter)

Canned tuna (in water)

Chicken

Fish

Beef (10% fat or less)

Natural Peanut or Nut Butters

If you are worried about hormones and pesticides with meat items like chicken and beef, go organic

Fruits and vegetables:

A wide variety of color to allow more vitamins, mineral and antioxidants

All of them! Remember that corn, potatoes and peas do NOT count as they are starchy so they fall under the carb/grain category.

Canned tomatoes and canned corn is okay – the heating process from canning actually helps release helpful antioxidants in these foods.

All other produce – shoot for fresh or frozen, both are great (without added sauces/flavors)

Fruit cups are easy and a good portion for children – just make sure they are not in syrup. Canned fruit should be in its own juice or low in sugar.

Grains:

Food labels are key here. Pay attention to the first ingredient as this will tell you if it is a true “whole grain”

Breads: whole grain, whole-wheat, bulgur (cracked wheat), stone ground, etc.

Tortillas: corn or whole wheat

Whole wheat crackers

Rolled or steel cut oats

Brown rice

Quinoa

Whole grain barley

whole wheat buns and rolls

wild rice

whole wheat cereal flakes

Fats:

So important for your childs brain development and energy!

Avocado

Nuts/nut butters

Mayo and dressings

Some fish

Oils (coconut, canola, corn, cottonseed, safflower, soybean, sunflower,etc)

Butter or margarine

Don’t be afraid of fat! Whole foods in their most natural state are always better and there is no need to buy fat free foods unless recommended by you physician or Registered Dietitian. Typically foods that are altered in any way (ie fat-free cheese) will have several unnatural ingredients added to preserve its taste. If desired, choose low-fat. Otherwise, the full-fat version is just fine. Just remember your portion control!

For recipe suggestions to make your own snacks, check out some of my Baby Friendly Recipes!

Post-Workout Recovery Fruit Smoothie

Mike is at the gym right now doing his Saturday morning workout while McKinley and I are home recovering from a busy week. He's a bit of a weekend warrior when it comes to the gym, so I have a feeling this is going to be a long one and he loves nothing more than coming home from his workout to a good breakfast. So this morning McKinley helped me get one together!

Packed with fruit, calcium, vitamin E, and those good Omega 3's, this smoothie is sure to power the rest of Mike's day with our busy little teether.

1 Cup Orange Juice (we use Simply Orange with Calcium)

1 Cup Skim Milk

1 cup Dole Frozen Fruit Mix with Strawberries, Peaches and Bananas

2 tsp Ground Flax Seed

2 tsp Toasted Wheat Germ

What does each one of these components do for the body post-workout? 

Orange Juice: 100% natural Orange Juice contains more potassium (electrolytes) and carbohydrates than manufactured sports drinks; not to mention it helps re-hydrate.

Milk: stronglifts.com states that combination of carbohydrates, electrolytes and calcium in milk makes for the perfect lean body mass gain and recovery. Dairy calcium also increases fat loss and decreases hunger.

Fruit: MuscleandFitness.com states that fruit provides valuable phytochemicals that benefit health. Bananas in particular help replace those "good" carbohydrates, which restores your body's level of glycogen which leads to muscle repair.

Flax: Typically a no-no for  PRE workouts, can be a great post-workout recovery aid. The Omega-3s in Flax are believed to improve an athlete's response time due to an improved condition of the brain and central nervous system. The anti-inflamatory effects are also a great benefit as they help speed up muscle repair and recovery.

Wheat Germ: That Vitamin E is a leader in muscle repair! 

The combination makes for a great creamy, fruity nutrition packed post-workout recovery smoothie!

Have a happy Super Bowl weekend everybody! We will be making our favorite 7-layer dip on Sunday.  Enjoy the food you make and do your best to make good healthy choices.