Food Jag

Call me nuts, pun intended, however my daughter Lucy loves Nutella.  Lucy has been known to go on food jags.

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   food jag
2. A food jag is when a child will only eat one food item meal after meal. Some other common childhood eating behaviors that can cause alarm in many parents include fear of new foods and refusal to eat what is served.

I'm not one to prohibit a treat every now and then, but she loves it so much that her breakfast of choice is Nutella and honey on toast, then after school, a Nutella and honey sandwich and sometimes for a snack she grabs herself a banana and another spoon full of her sweet chocolate goodness.  So, correct me if I'm wrong, but I'm thinking this has surpassed the occasional treat. 

Contrary to the name which implies it is a nutritious "nut" spread, it is packed with sugar. So in effort to compromise I am on a mission to find a healthier substitute. I did find a Skippy Natural Dark Peanut Butter, but it's not making the cut. Not creamy enough and not sweet enough for my Lucy. Note, I have nothing against hazelnuts and we have no peanut allergies in our home so I have faith I will find the right product. 

Nutella Alternatives

What to do next?  I've begun my research and am going to further review this article: Move Over Nutella: Nine Alternative Chocolate Hazelnut Spreads

It will be trial and error and I realize I will likely spend excess money and time searching for, buying and trying products until I find what works. My guess is Lucy will be on to her next food jag by the time I get it figured out. Oh well, as it has been said, this too shall pass. 

Be Well!

Liz

Liz Blom, RD

Nutrition & Wellness Coach

www.healthygirlliz.com

For nutrition and wellness information follow me on Facebook @ http://www.facebook.com/lizblom.nutritionandwellness

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PB & PROTEIN BANANA OAT MUFFINS

In my preschool days I used to watch my mom bake. She would make recipes that were my grandmothers (including  coffee cake and jelly roles).  Sometimes she would bake us cookies and have them warm from the oven when we got home.  It was an art.  When my dad passed away at the young age of 34, the baking decreased and my mom went to work on an art degree so she could teach and earn an income.  It was several years until I took to baking in Home Economics, which I just recently learned is now called FACS. Let me tell you Mrs Englebretson, the kitchen looks the same as it did in middle school over 25 years ago. Anyhow, as time went on, life got busier. Baking became a rarity. Focusing on nutrition as my trade, baking took on a whole new life in food science.  It was not always about the taste as it was why something would rise, flop, coagulate, etc.  It also became less about taste and more about what the nutritional value was.

Long story short, this weekend I had some ripe bananas: the brown ones no one is likely to eat unless made into banana bread.  Although I still enjoy to bake and love the memories it provokes, I find I rarely take the time.  So based upon the details above, I started looking for a recipe that might work with some added nutrition value.  I added a few changes of my own and to my genuine surprise and pleasure, it turned out. I hope you enjoy it and thank you for letting me share.

PB & Protein Banana Oat Muffins

Ingredients:

• 1 cup creamy natural peanut butter
• 2 large brown bananas
• 2 eggs
• 2 scoops vanilla protein powder ( I used AdvoCare Muscle Gain)
• 1/4 cup honey
• 1 tsp vanilla extract
• 1 tsp baking powder
• 1/2 tsp salt
• 1/4 cup mini chocolate chips
• 1/2 cup oatmeal (I used Trader Joe's Gluten free)

Instructions:

1. Preheat oven to 400. 
2. In large bowl mash bananas, add egss and combine liquid ingredients. 
3. In seperate small bowl mix dry ingredients.  
4. Add all ingredients together and blend until smooth. 30-45 seconds.
5. Scoop or spoon batter into greased muffin tin. 
6. Bake 10-12 minutes or until muffins have set.

Yield: 12 Muffins  (serving size: 1 muffin)
Calories: 210  Carbohydrate: 20g  Fat: 13g  Protein: 9g 

I apologize to those who asked for the recipe a few days ago.  The dietitian in me had to calculate the numbers. 

Enjoy and Be Well!

Liz

Liz Blom, RD

Nutrition & Wellness Coach

www.healthygirlliz.com

For nutrition and wellness information follow me on Facebook @ http://www.facebook.com/lizblom.nutritionandwellness

Need a Pick-Me-Up?

For me it was coffee.  Do not get me wrong - I'm not saying an occasional cup of coffee is bad. I do believe in moderation and I still enjoy a good cup every now and then.  However at age 35 I found myself setting the timer on the coffee maker nightly, stopping in my local coffee shop, located conveniently in my grocery stores and spending extra $ on coffee drinks and sometimes reheating what was left in the pot at home in the afternoon.  Why was it then, I still found myself begging my daughter for naps and falling asleep in my kids rooms at 8:30? I must admit I had a problem.

So what did I do about it?  First, what I did not do. I did not drop all sugar, give up caffeine, drink water only, purchase only organic food, go gluten free, dairy free and fat free nor did I start sleeping 8 plus hours of sleep per night. More power to you if you choose this approach.

I added AdvoCare.  AdvoCare Spark replaced my coffee.

Insert what you must, regular soda, diet soda, energy drinks, high sugar snacks, etc. but I'm inclined to believe most people are craving a pick-me-up at some point during the day; wishing they had energy to play vs. watch those around them do so.  Seriously, how many times have you looked at a productive, energetic person or child and said, "I wish I had their energy or even half of it!"?

What I found with Spark is that the energy was lasting and focused vs. leaving me crashing and craving snacks and naps. One or two strategically placed in my day provides me with what I desperately need to make the most of my day; mental focus, productivity, and great energy for my workouts and some craving control.   I like that it has added nutrition, it comes in a variety of flavors and  it tastes good both hot and cold.

So here are the most common questions I asked (and now get myself):

http://www.pinterest.com/advocare/advocare-shareables/

QUESTIONS: 

1. What is it and what's in it?
2. Is it safe, and how many can I drink?
3. How does it compare?
4. What flavors does it come in?
5. Why/how does it work so the way it does? 

ANSWERS:   The Skinny on SPARK (Product Page)

Q) Where can one get it?
A) It is distributed directly to the consumer through an independent company representative.

• Example: My personal link.

Q) How much does it cost?
A) That depends. You may purchase it retail or obtain your very own discount. The first one might be free. Most distributors will provide you with a sample. I personally think this is a statement in itself about the cost.
Q) So do I have to order a certain amount or sell it?
A) Simply put, "no".
Q)  What and Who is AdvoCare?
A) ADVOCARE

~Be Well

Liz Blom, RD

Nutrition & Wellness Coach

www.myadvocarecoach.com

For nutrition and wellness information follow me on Facebook @ http://www.facebook.com/lizblom.nutritionandwellness