How To Keep It Healthy While Traveling or Over A Holiday Weekend!

Whether you are traveling, going to BBQ/party, or just enjoying the day off, in our minds when we think holiday, we think food. What yummy food will we have to try when we go there? What food will be at the BBQ or party? A holiday gives us a reason to cook or eat certain foods that we associate with that particular holiday. Many different cultures celebrate with a feast, so it is only human nature at this point to associate food with holidays.

One of the most common questions I get is: how do I maintain a healthy lifestyle on vacation or over a holiday? Since I am on a plane to Chicago to celebrate the Labor Day holiday, I thought it was fit to answer this question for the masses. 

Now I think that by this time it is clear that I LOVE food. I always have, always will. However, I have developed a love for food that is healthier and more satisfying than some of the other foods I used to love. I was the pickiest eater growing up. If it didn't have cheese or it wasn't a hot dog, French fry, or potato chip, I wasn't going to eat it. I had a boyfriend in college that told me I need to start trying other foods or it wasn't going to work out, and well, I liked him, so I started trying different foods. I never thought I would love grapefruit, figs, sushi, and tomatoes, like I do now. The thing is, once you change your palette, the things you used to think were magnificent become, "eh, that wasn't that great."

Somehow, when I am on vacation or at a celebration, there are times where I forget how my tastes of food have changed. I forget about a healthy lifestyle, and I go balls out because I am on vacation. Duh! It's usually not until the trip home, that I start to regret my choices. Now, before I order or eat food, I ask myself, "is worth it?"

So how do you stay on track during these obstacles that come up in our journey towards a healthy lifestyle? The following are some eating guidelines when traveling or attending a BBQ or a party.

Traveling:

1. Are you traveling somewhere that allows you to bring snacks or quick meals?

- Just because you're on vacation doesn't mean that you don't have time to snack. Fruit, nuts, bars, allow you to remain satisfied between meals. This is especially important for when you are traveling since you tend to eat out more. Having your normal healthy snacks will allow you to eat less during those bigger meals. Quick meals for breakfast like oatmeal or yogurt allow you to start your day off with a healthy mindset that will help keep you balanced throughout the day. If your hotel has a continental breakfast, fuel up with oatmeal, a healthier cereal, a piece of whole grain toast with peanut butter, and/or some fruit!

2. Are you planning on eating out every meal?

- If you are planning to eat out every meal, then pick one meal a day that will be your splurge meal. This means that you can eat whatever you want for that meal. So if your splurge meal is dinner, you will choose something healthier for breakfast and lunch, and allow yourself to have lasanga for dinner in Little Italy. This way you don't feel deprived, and you may surprise yourself and not even want to splurge! 

3. Are you able to workout?

- I know, I know, you're on vacation, no one wants to workout on vacation! When you workout in the morning, it tends to set a healthier outlook on the rest of your day. So I know it is crazy, but what if you used the hotel gym a couple mornings that you're traveling? Or what if you went on a morning walk or jog to sightsee in a different way? Plus working out can be freeing, I love starting my day with a good workout! It will help you stay stress free AND healthier while traveling!

4. Are you overeating?

- Oftentimes when we are on vacation we tend to gorge ourselves because well, were on vacation. A vacation isn't a pass to overeat. If you are not used to eating out for every meal, or eating out at all, restaurant meals that tend to be heavier and fattier will fill you up quick, but sometimes it is hard to stop eating. In order to help overeating, along with having your snacks, split a meal with someone. If you think you are really hungry, split a meal with someone and order a side salad to start. This is a great way to make sure you don't overeat, plus there aren't any leftovers to worrry about.

BBQ/Party:

1. Have you been asked to bring something to the party?

- This is a blessing in disguise! When you are asked to bring something to the party, you know that at least one thing will be healthy! Bring your favorite healthy side dish, salad, or lean meat, no one needs to know it is healthy! If you aren't asked to bring something, offer! 

2. Is this party a lunch or dinner party?

- I see, and have been a culprit of putting off eating so I can gorge myself at a festivity. (Mainly Thanksgiving!) This could be one of the worst things you do to yourself for many reasons:

1. When you eat small meals more often, it keeps your metabolism going, which helps you breakdown your food quicker. When you starve yourself, you are slowing down your metabolism, and when you do eat, your body is more likely to store more fat in fear that it won't eat again for a long time. Both are not good outcomes. 

2. When you starve yourself all day, you tend to overeat when it is time to eat. You are so hungry that your mind doesn't want you to stop eating and can't recognize that you're full, then you get the roll me out of here feeling.

3. Also when you starve yourself, things that would never look or seem appealing to you now all look like your favorite food. Later on after you have already eaten it and you are recapping what you ate, you remember that you don't even like potato chips.

For these reasons, eat like you would normally, before you go to a BBQ or party. Have breakfast, lunch, and your snacks; starving yourself is the last thing you want to do!

3. Are there appetizers or a snack table before the main course?

- Over the years I have learned that in most cases I am going to want to engage in the appetizers, but I have learned how to appetize appropriately! ;) When you are ready to snack, grab a small plate, allow yourself one plate of appetizers, and no not a heaping plate, a public appropriate plate. Once you have finished your plate, throw it away. Do not stand around the snack table, do not get another plate. You will be satisfied, but you will have to walk away so you are not social eating.

4. Are there fruits and veggies?

- If the spread contains fruits and veggies, always fill most of your plate with them and your protein first, save some room, and allow yourself a spoonful of other goodies you want to taste. That way you get a taste of mac n cheese but you didn't fill up half your plate with it. 

Remember - Do NOT go back for seconds. Usually seconds are only eaten because you are social eating at that point, you aren't even hungry still. Grab some water instead! Or wine... ;)

Last, if there is dessert, allow yourself a special treat. If you are between two things, cut the items in half and share them with someone else. That way you get a taste of everything without having everything stay on your hips or stomach!

When it comes to drinking, stick to wine or champagne, or a vodka tonic/soda water with lime. These are the most calorie appropriate drinks you can drink. (If you must, have a light beer, but try not to avoid beer if possible!)

So now you are ready to travel or attend a BBQ/party and still maintain your healthy lifestyle! May the force be with you! 

Happy Labor Day Y'all!

Peace & Love,

Christina :)

Apples and Bananas... Banana Bread

Good morning gorgeous humans! I woke up this morning with a craving for banana bread; it must be the cool windy morning we are having here in Sacramento. I am definitely gearing up for Fall recipe wise. It is my favorite time of year, with both my favorite holidays Halloween and Thanksgiving! (Every fat kid at heart loves Thanksgiving!!) I grew up in Southern California, and they don't really have a Fall season where leaves change, weather changes, etc. So when I moved up to Nor Cal, experiencing my first Fall here was amazing! 

So anyway, back to my cravings... I wanted banana bread, but I didn't want to feel extremely guilt for it. I had also picked up some spelt flours and I wanted to try them out. Spelt flour is a wheat flour, but it has less gluten than whole wheat flour, which is what I typically use. It is NOT 100% gluten free, so if you are celiac, don't use it as an alternative. However, for those who are not, it is a great alternative to whole wheat flour. It is light, nutty, but a little sweet too. I used both whole spelt flour and white spelt flour in this recipe because mixing them makes for a better baking batter, but if you wanted to use all whole spelt flour it would work too! Spelt flour has a great amount of protein and fiber, and essential nutrients! 

So now, you are probably wondering how to make this amazing bread right?! Well let me share with you the recipe that will have your family and friends loving you forever! ;) 

What You'll Need:

(Makes 1 loaf of bread)

1 1/4 cup white spelt flour

1 1/4 cup whole spelt flour

1/2 tsp baking soda

1/2 tsp baking powder

1/2 tsp salt

1 1/2 tsp cinnamon

1 cup overly ripe mashed bananas (about 2-3 bananas, and not too overly ripe)

3 TBLSP of egg whites

3/4 cup date purée 

1/4 cup honey or pure maple syrup

1/4 cup coconut oil

1/4 cup unsweetened applesauce

2 tsp vanilla

Method:

1. Preheat oven to 350 degrees and grease a loaf pan.

2. With a fork, mash the bananas into a purée. It is okay to leave some chunks of banana!

3. Combine all the dry ingredients together, and combine all the wet ingredients together.

4. Pour all the wet ingredients into the dry ingredients, and mix with a wooden spoon until there are no clumps.

5. Pour into the greased loaf pan and bake for 40-45 minutes, or until a toothpick comes out clean when stuck in the middle of the bread.

That taste of Fall is upon you! Enjoy!

#eatyourheartout 

Chocolate Chip Cookies!

Hello World,

It's Christina here, and well... I LOVE COOKIES! I especially love ooey gooey chocolate chip ones. The kind that when you break them in half the chocolate strings like the cheese in a grilled cheese. I love the smell, the taste, the crunchy outsides and soft insides. Yep, I love it all!

I tried to come up with a recipe that was a little healthier than normal chocolate chip cookies, but still delicious. I tried these cookies out on a group of guys and dolls, and they were a hit! So today, well I guess tonight, I am going to share with you my recipe for delicious (not AS bad for you) chocolate chip cookies!

What You'll Need:

(Makes anywhere from 2-3 dozen)

1/2 cup Earth Balance

1 cup packed brown sugar

1 TBLSP ground flax or chia seeds

3 TBLSP water

1 tsp pure vanilla extract

1 1/2 cups whole wheat flour

1/2 teaspoon cream of tartar

1 tsp hot water

1/2 tsp baking soda 

1/4 tsp salt

3/4 cup dairy free chocolate chips

1/2 cup chopped walnuts (optional)

Method:

1. Preheat oven to 350 degrees.

2. Mix together the TBLSP of ground flax or chia seeds with the TBSLP of water and put it in the refrigerator for 10 minutes.

3. Cream together sugar and butter.

4. Add vanilla extract and flax/chia egg and combine well.

5. Next, dissolve the baking soda into the hot water, then add the mixture and salt to the sugar batter and mix well.

6. Blend in flour and cream of tartar until there are no clumps.

7. Gently fold in the chocolate chips and walnuts (if using) to the batter.

8. Scoop the dough onto an ungreased cookie sheet and bake for 10-12 minutes of until golden brown.

9. Take the cookies out of the oven and allow them to cool for 5-10 minutes before moving them.

Enjoy!!! :)

Ratatouille... Not the Movie

When life gives you homegrown organic heirloom tomatoes, you make ratatouille! 

I was at the Pageant of the Masters in Laguna Beach when I was home last week, and I had an amazing side dish of ratatouille. It is one of my favorite side dishes. So much flavor and depth. 

When I came home from my trip, Tyler had brought home fresh heirloom tomatoes from his coworkers garden. Immediately I knew I was going to make ratatouille! I always thought of the dish as more of a fall or winter dish, but surprisingly, it is a great summer dish since it has zucchini, bell peppers, tomatoes, eggplant, etc. Let's get to how you make this wonderful dish! 

What You Will Need:

(Makes 6-8 Servings)

1 medium eggplant cubed and drained

2 red bell peppers chopped

2 medium zucchinis chopped into crescent moon shapes

3 cloves of garlic minced

2 medium tomatoes diced

1 large yellow onion cut into 1/2 inch strips

1 bunch of basil wrapped with cooking twine + 6 leafs of basil chopped

Pinch of crushed red pepper

Salt to taste

Fresh ground pepper

1 1/2 TBLSP olive oil divided

1. Cut the eggplant into cubes and set it out on paper towel to drain while you prep the rest of the vegetables.

2. Once all the veggies have been prepped, wipe a nonstick pan down with a little olive oil and heat to medium heat. When the pan is heated, cook the eggplant until it is a golden brown, and then take it off the heat and set it to the side.

3. In a large pot, heat one tablespoon of olive oil to medium heat. Add the onions and sauté for about 5-7 minutes until the onions start to become translucent.

4. Next, add in the garlic, basil bunch, crushed red pepper, and a pinch of salt and continue to cook for 2-3 minutes.

5. After 2-3 minutes, add in the peppers and cook for a couple minutes before adding the zucchini. Allow it all to cook together for a couple minutes.

6. Next, add the tomatoes and cook for 8-10 minutes covered.

7. After 8-10 minutes, add the eggplant to the pot, and continue to cook the ratatouille covered for 15-20 minutes on low-medium heat. 

8. Once the veggies are soft, turn off the heat, take out the basil bunch using tongs, and add the remaining 1/2 TBLSP of olive oil, a pinch of salt, and some fresh ground pepper and stir.

 

Serve warm & enjoy! 

Vegan Zucchini Bread!

Today I bring you vegan zucchini bread! Yep, it's delicious and hard to stop consuming! 

This recipe is lower in fat, has protein and is fiber rich, does not contain ANY refined sugar, and is simply delicious! 

What You Will Need:

(1 loaf of bread or 10-12 muffins)

1 flax or chia egg (1 TBLSP ground flax or chia seed and 3 TBLSP water. Combine and refrigerate for 10 minutes before adding to the wet ingredients.)

1/4 cup pure maple syrup

3/4 cup blended dates (Soak the dates in water for at least an hour, save the water but drain the water out into a bowl or plastic container, using a food processor or blender, purée the dates into a paste, adding a TBLSP or two of the date water. **You can save the extra date paste in the fridge and use it later on!)

1/4 cup no sugar added applesauce 

1/4 cup coconut oil (or vegetable oil)

1 cup grated zucchini 

2 teaspoons vanilla extract

1 1/2 cups whole wheat flour 

1/2 tsp baking powder

1/2 tsp baking soda

1/2 tsp salt

2 tsp ground cinnamon

Optional: 1/3 cup dairy free chocolate chips, chopped walnuts, or raisins.

1. Preheat oven to 350 degrees.

2. Grease a bread loaf pan.

3. Whisk together flax/chia egg, maple syrup, date purée, applesauce, coconut oil, zucchini, and vanilla extract.

4. Combine the flour, baking powder, baking soda, salt, and cinnamon together in a large bowl.

5. Pour the wet batter into the dry and mix with a wooden spoon until fully combined.

6. Pour the batter into the pan, and bake for 35 minutes, after 35 minutes, place foil lightly over the top of the loaf and bake for another 10-15 minutes, or until a toothpick comes out clean.

7. Let it cool for about an hour (IF you can wait that long) and serve!

**IF you are making muffins, preheat oven to 425 degrees, let the muffins cool for 5 minutes and then turn them down to 350 degrees and continue to bake for about 12-13 minutes.

Amazing Zucchini Bread!

Hello All! I feel like it has been forever! Life has been crazy, but amazing! Lots of traveling, cooking, planning, and creating. Today I bring you zucchini bread! Yep, it is not a mistake, it is bread with actual zucchini in it, and it is AMAZING!!! Even Tyler thought it was the best thing ever! 

This recipe is lower in fat, has protein and is fiber rich, does not contain ANY refined sugar, and is simply delicious! 

What You Will Need:

(1 loaf of bread or 10-12 muffins)

3 TBLSP egg whites

1/4 cup honey

3/4 cup blended dates (Soak the dates in water for at least an hour, save the water but drain the water out into a bowl or plastic container, using a food processor or blender, purée the dates into a paste, adding a TBLSP or two of the date water. **You can save the extra date paste in the fridge and use it later on!)

1/4 cup no sugar added applesauce 

1/4 cup coconut oil (or vegetable oil)

1 cup grated zucchini 

2 teaspoons vanilla extract

1 1/2 cups whole wheat flour 

1/2 tsp baking powder

1/2 tsp baking soda

1/2 tsp salt

2 tsp ground cinnamon

Optional: 1/3 cup semisweet chocolate chips, chopped walnuts, or raisins.

1. Preheat oven to 350 degrees.

2. Grease a bread loaf pan.

3. Whisk together egg whites, honey, date purée, applesauce, coconut oil, zucchini, and vanilla extract.

4. Combine the flour, baking powder, baking soda, salt, and cinnamon together in a large bowl.

5. Pour the wet batter into the dry and mix with a wooden spoon until fully combined.

6. Pour the batter into the pan, and bake for 35 minutes, after 35 minutes, place foil lightly over the top of the loaf and bake for another 10-15 minutes, or until a toothpick comes out clean.

7. Let it cool for about an hour (IF you can wait that long) and serve!

**IF you are making muffins, preheat oven to 425 degrees, let the muffins cool for 5 minutes and then turn them down to 350 degrees and continue to bake for about 12-13 minutes.