I've been on a watermelon kick lately, because…Summer. Our latest creation involved the baby, the toddler, some fun cookie cutters, and MOST DEFINITELY a couple of baths afterwards. ;-)
Check it out:
Are you sure? Pediasure? That time when I disagreed with my kids' pediatrician...
I had an interesting experience at the pediatrician's office last week with my 1-year old. Watch the video to find out what happened and what we plan on doing about it.
Have you ever disagreed with advice given to you for your child by his/her doc? What did you say or do?
***Please note: I respect our pediatrician, her experience, her knowledge, and her kindness a great deal. She's an amazing professional and mother, from what I can tell. This in no way means that I have not or do not take other advice she gives. However, I am very comfortable with the level of knowledge I hold in the field of nutrition. I am also very aware of the alarmingly low amount of nutrition education given to doctors as they are coming up. I hope that changes very soon. Regardless, here I am trying to do my part - as a coach to my clients AND as a mother to my kiddos.
When you know better, you do better. Let's do better.
In good health,
Tara
27 Healthy School Snack Options
With our little threenager's impending entry into preschool, I was feeling relieved about the rumors (and downright claims) that this particular school program is known to be "strict" and "healthy" in their nutrition policies.
Awesome! I got 99 worries, but a snack ain't one! :-P
Then, this curious little packet arrived in the mail. Along with doctor forms, emergency contacts, and mandatory meetings came a sheet claiming to educate parents, like myself, about what is considered a 'healthy snack'. This…..THIS is what they wrote:
Hmmmm…..really?!? "Pepperidge Farm Goldfish Crackers", "animal crackers", and "graham crackers" made THEIR list!
WHAT in the graham cracker did I just read?!?!
A few of the items, at least, are in fact healthy. However, my biggest problem with this list is that it comes from an authority that claims to have a superior understanding of what we *should* be feeding our children. This means that some parents without much knowledge in nutrition may trust and follow these guidelines in hopes of nourishing their kiddos. If goldfish and graham crackers are a healthy, everyday-type snack, what do they consider a treat?!
I do not judge others' decisions for what they feed their families, when, why, etc. I like to believe that everyone is doing the best they know how. I also believe this is one of my purposes in life - to help raise the bar.
After posting this list on social media a couple of weeks ago, some of you said you'd like to see me post a list of my own. So, I am!
**The following list takes into consideration that most schools are tree nut and peanut free these days. Although there are no overt peanuts or tree nuts in this list, many packages / ingredients will need to be double-checked to make sure they are in-line with your school's allergen policy.
Feel free to use these ideas however you see fit - to send in for snack, to combine and give as a quick meal, or just enjoy at home with your kiddos. You will find some of these are meant to be paired together with other items on the list to balance it out, because….can you really eat hummus by itself? ;-) (Give me a spoon - I certainly can!)
- Dried chickpeas
- Cheese stick (organic, if possible)
- Fruit - apple, banana, fruit salad
- Sunflower seed butter
- Hummus
- Guacamole (with a squeeze of lemon or lime juice)
- Seed crackers (such as Mary's Gone Crackers brand)
- 100% whole grain crackers
- Raw veggies - peppers, halved grape tomatoes, carrots, broccoli, cauliflower, cucumber, snap peas, green beans, halved olives
- "Chips" made from baked sweet potatoes, zucchini, beets, or kale
- Seaweed
- Homemade granola (99.9% of store-bought has added sugar)
- Apple "nachos" - include sunflower seed butter, hemp seeds, and coconut flakes
- Trail mix with just seeds and dried fruit (goji berries, raisins)
- Freeze-dried fruit
- Hardboiled eggs or deviled eggs
- Celery with sunflower seed butter or tahini and raisins ("ants on a log")
- Air-popped (organic) popcorn
- Seed pretzels (such as Mary's Gone Crackers brand)
- Yogurt (coconut or Greek - unsweetened and plain…send in fruit to dress it up)
- Applesauce (make yourself or buy organic with no added ingredients)
- Savory yogurt dip (add spices, herbs such as dill, etc.
- Chia seed pudding
- Brown rice cakes
- Yogurt parfait - layer yogurt with fruit, seeds, granola, a layer of chia seed pudding, etc.
- A smoothie
- Small portion of leftovers or soup (a small thermos is helpful here)
As a special treat for holidays, birthdays, or other celebrations, consider sending in a homemade / healthy muffin or "cookies" such as those made from oats + banana.
Raw veggies are crunchy, colorful, and convenient little vehicles to get dips into little mouths. :-)
I hope this helps!
In good health,
Tara
Acid Blockers - Helpful or Harmful?
Acid blockers are some of the most frequently prescribed medications for GERD / reflux / heart burn. Do you or anyone you know take these? Although they can be helpful in certain situations for certain people for a certain (typically limited) amount of time, this is not what is seen 'in the real world'. Watch the video for some more information about acid blockers. As always, be sure to discuss ANY changes to your medication with your prescribing practitioner beforehand.
What types of lifestyle changes may help with your symptoms? Feel free to reach out to me for some more tips or strategies.
In good health,
Tara
Need more veggies? Here are 8 ways to get them in!
"…but I don't like veggies!"
"My kids would never eat that!"
"The fiber…it's no good for my belly."
"I'm saving room for dessert." :-P
No matter the excuse, most of us know that the vitamins, minerals, phytochemicals, bioflavenoids (words that just mean plant magic), fiber, and perfectly-slow-digesting carbs that come packaged in food we know as "vegetables" are really important to our overall health goals.
So, put your big girl (or big boy) panties on and watch this video for 8 tips on increasing the amount of veggies you (and anyone you love or even mildly tolerate) consume in a day.
How do you make sure to get your leafy greens and rainbow-colored veggies in?
In good health,
Tara
Banana Bread ---> grain-free, dairy-free
It's Spring break, Easter, and Passover all this week! You may need a good dessert that doubles as breakfast and snacks for the kids this week. It should hold up well in the freezer, be delicious, taste like a treat, and be nourishing to you, your kids, and your guests. Am-I-right?!?!
This Banana Bread was born out of the need to use up my mushy bananas. I already have a freezer stash to use for smoothies and to make 'nice cream', so I wanted to make bread. For us, it needed to be gluten-free, dairy-free, no refined sugars, full of healthy fat, protein, and fiber. I'm fueling my busy & active body along with my family's. And, with the things my toddler says on the regular, let me tell you, her brain is very happy with the kinds of fuel it's been getting! ;-)
Example from today:
Magnolia to Jagger: "Jagger, please stop jumping in your crib. We worked very hard for that bed and I wouldn't want to have to buy a new one and put it together again."
So, I'm sure your kiddos are just as hilarious - especially when they're getting in that good nutrition! Leave me a comment and tell me what funny things they've said recently.
And, make this bread immediately (if there are no egg or nut allergies in the house). It's a good one to have on hand for a busy & special week like this one.
Banana Bread
(gluten-free, dairy-free)
Ingredients:
4 large eggs
4 bananas (ripe or overripe)
½ cup almond butter (sub: peanut butter)
4 T coconut oil, melted (plus extra to grease pan)
1 tsp pure vanilla extract
3/5 cup hazelnut flour (sub: almond flour)
1 T cinnamon
1 tsp baking soda
1 tsp baking powder
½ tsp sea salt
Directions:
1. Preheat the oven to 350 degrees F.
2. Combine all wet ingredients in a blender.
3. Add dry ingredients to blender and mix well.
4. Grease an 8X8 cake pan (ok to use loaf pan, but cooking times will vary).
5. Pour batter into pan and bake for 35-45 minutes. (or until a toothpick inserted in the center comes out clean). Top of bread should be golden-brown and center should be set.
6. Allow to cool before slicing and serving.
Generational Health Gaps - and why we NEED to know!
We're at an interesting cross-roads in our health history as a species. Yes, it's true that younger generations will be the first ever to have a shorter lifespan than their parents - on the whole. Does that scare anyone? As a mama of 2, I will be darned if I just let this happen without putting up a fight.
Here's the deal: earlier generations typically had a MUCH less toxic start to their life. They only ate organically, because these neurotoxic pesticides weren't around generations ago. There weren't any plastics, microwaveable dinners, cleaning products with 20 ingredients, etc. Everything was more natural.
You and I may not have had the same start, but we are armed with knowledge now to make changes. Remember, you vote with your dollar! So just changing the food you eat and the products you use help to drive down the demand for the less-than-stellar options. :-)
In good health,
Tara
Spring is here - what should I eat now?
There may still be some patches on snow hunkering down here in New York, but the calendar has moved on. Spring has SPRUNG! Along with all of the extra cleaning, organizing, outside walks, and Summer vacation planning that people seem to always squeeze into the first week of Spring, we're usually ready to change up our food. WIth lots of green and sprouts starting to come up this time of the year, Spring makes for the perfect time to introduce new greens into your diet. When we are more conscious of eating in-season, we derive health-benefits from fresher and less pesticide-ridden foods, can enjoy locally grown plants, and save money (!) in the process (Remember that whole supply and demand thing from High School Economics class?).
The following is a list of vegetables that are in-season for this time of year here in the U.S. Some of these grow year-round or are harvested during multiple seasons, so if you thought of any as Winter or Summer crops, you may not be wrong. However, these are all great choices for *at least* March, April, and May.
Pick up your favorites and maybe challenge yourself to try a new veggie every week or 2. Let the Spring meal planning and cooking begin!
Artichokes
Arugula
Asparagus
Beets
Bok Choy
Broccoli Rabe
Brussels Sprouts
Cabbage
Carrots
Celery
Chard
Chicory
Collard Greens
Cress
Dandelion Greens
Endive
Fava Beans
Fava Greens
Fennel
Garlic
Kale
Kohlrabi
Leeks
Lettuce
Mushrooms
Mustard Greens
Nettles
Onions
Parsnips
Pea Shoots
Peas
Purslane
Radishes
Rutabagas
Scallions
Spinach
Sprouts
Turnips
In good health,
Tara
Matcha 'Nice Cream'
St. Patrick's Day is next week and I don't know about you, but I'm always looking for new and interesting green food ideas to make. We're all Irish that day, right? ;-)
With a couple of frozen bananas in my freezer that I wanted to use up, I had an idea...
But of course...Matcha Nice Cream. This is a dairy- and gluten-free version of ice cream that you do not need an ice cream maker for! And, get this…you only need 3 ingredients.
Ingredients:
- 2 large bananas, sliced and frozen
- 1/3 cup non-dairy milk (cashew milk used here)
- 2 T matcha (green tea) powder
Directions:
- Combine all ingredients in a food processor or blender until creamy.
- Spoon into freezer-safe container.
- Eat as is for a soft-serve consistency or freeze for 1-2 hours for a traditional ice cream texture. If you're feeling fancy, use an ice cream scooper.
Enjoy this healthy sweet treat alone or with Leprechauns…whatever! ;-)
In good health,
Tara
Caring for your body post-baby and beyond!
I couldn't bring you all to the Blossom Baby Expo this past weekend here on Long Island, so at the last-minute suggestion of my hubby, I recorded my presentation LIVE to bring to YOU! ;-)
We spoke about nutrition, fitness, sleep, support, and stress - specifically targeted for postpartum women, but these tips will help anyone! I stopped the video before the Q&A started, for the privacy of our awesome mamas.
Please share this with any of your pregnant or postpartum friends. This time in your / their lives is simultaneously the most important and yet the most challenging time to turn inward and take care of your own body. It can be done! Watch to learn more.
In good health,
Tara
Marie Claire LIVE - Meal Prepping and Saving Money!
This past Tuesday, I had the opportunity to share my top tips on lowering your grocery bill and eating healthy through meal prepping LIVE on Marie Claire. Shout out to #TheFix host, Brittney Levine and videographer, Rosa, who were as sweet as can be! We had fun and the time FLEW! I want to share a couple more tips with you guys that I didn't get to mention in the shoot.
1) Choose the day and time you will be going shopping. Avoid shopping while hungry or rushed. Those hunger pangs will steer you right towards the impulse buys at the check-out counter…not wallet- (or health-) friendly. By choosing a time when you are a bit less rushed, you will likely take a few extra minutes comparing prices and nutrition labels…key items to be successful with your shopping trip!
2) Decrease food waste. In your planning phase, make a "use first" column that includes produce and leftovers that may go bad in the next day or two. Be creative and find ways to use up those items before making something new.
3) If you can't use the seen-better-days food up in time, use your freezer! Bananas freeze well and can be thrown into smoothies or banana bread. Veggies can be pureed into a soup and frozen that way. What about herbs? Divide them up into ice cube trays with some olive oil (or whatever liquid you might use them with). This is a great tip to help your groceries last a few extra weeks and months.
What are your favorite tricks to save money while staying healthy?
LIVE Meal prep show on Tuesday - Marie Claire
Meal prep your way to a lower grocery bill...
Are you looking to step-up your meal prepping game and lower your grocery bill while shopping for healthy food?
I will be sharing my favorite tips on this topic LIVE on Marie Claire's show, The Fix. We will be coming to you from a grocery store in Manhattan. Head over to the Marie Claire Facebook page this Tuesday, February 21st at 2PM EST and check it out! Ask your questions or just come say hello. I'd love to see you there! Here's the link to their Facebook Live page.
Not able to make it at that time? I will be posting the replay shortly after on my Facebook page, Tara Allen Health.
I hope you're all enjoying this holiday weekend and taking some tome to rest, relax, and breathe. :-)
In good health,
Tara
Raising Healthy Eaters: What about parties?
As a result of several conversations I've had with other mamas over the past week or so all about this topic, I decided it warranted a little 'air time' here.
Are you trying to raise healthy eaters? Wanting to teach your children about the connection between what they put in their bodies and how they feel, think, and behave? Or, maybe your kiddos have food allergies or sensitivities. Regardless of your individual journey, it seems we all share a similar contemplative tug-of-war between our health values and the desire for our children to "fit in" at birthday parties and social events.
As a mama to a 3-year old little girl and 1-year old little boy, I'm well-aware of the fact that we've juuuuuust scratched the surface with our experiences. We haven't had to deal with buying and sharing school lunches, parties every weekend, or trips to friends' houses without us. We have, however, had some sticky situations: unexpected snack times at toddler classes, lunch (and dessert) served at 9 AM birthday parties, and daily snack-time at nursery school that often comes served-up with significant doses of food dye, sugar, and hydrogenated oils.
This video was shot on a whim. It came after yet another conversation with a mama-friend of mine who was fed up with a recent and frustrating experience at birthday party which ended with her kids eating more candy in one sitting than they ever had before.
If you have 5 minutes, please watch this video and weigh in. I want to hear from all you mamas (and dads, caregivers) out there. What do you do? How do you FEEL? Is this frustrating to you? If so, how do you manage to bridge the gap between your kiddos' health and your childrens' requests and need to feel included? Do you BYOF (bring your own food)?
Leave your comments below…I'd love to hear from you!
In health,
Tara
Almond Flour Versatility
You have almond flour. It's sitting in the back of your pantry. It may have dust on it!? You bought it for that recipe you made a few months ago - ya know, when you were super-duper gung-ho on your gluten-free / paleo / Whole30 / healthy-mama-and-family kick? Now what?
Guys, almond flour is not an ingredient that should come with buyer's remorse. It's SO versatile! Full of plant protein, healthy unsaturated fats, and heart-and-body-loving fiber, it should be allowed into the spotlight of your food prep just a bit more. ;-)
Almond flour can bring added nutrition and goodness in many ways:
- Healthy baking - it's the perfect alternative to regular bleached or whole wheat flour for those with food sensitivities and those just looking to step up their health game.
- Thickening agent - add slowly into soup, stews, dips, sauces, and even hummus if you need a slightly thicker or more dense consistency.
- "Protein powder" - throw into smoothies, healthy fudge, in yogurt, oatmeal, energy balls, sauce…anywhere you may need a little boost in protein.
- "Breading" - Mix with some spices and herbs for a quick and easy replacement for breading. Make your own mozzarella sticks, breaded and baked chicken, or zucchini fries by dipping the food in egg first and then in the almond flour/herb mixture. Yum! This is the perfect appetizer swap (hmm….SuperBowl, anyone?).
So, will you dust off that bag of almond flour (or just go ahead and buy it already)?!?! What do you like to make with this powdered beauty?
I'd love to hear from you if there are any other ingredients that haven't been in your meal prep rotation in a while….or any products/ingredients you've been wanting to purchase, but just can't justify since you don't know what to do with it after that. ONE. recipe. Let me know! Maybe I'll feature it in an upcoming post. ;-)
Make it an awesome, almond-y day!
In health,
Tara
Staying Healthy for the Holidays - Interviewed by Kimberly Chacon
A few weeks ago, I got the pleasure of being interviewed by a very special, local Mommy blogger. We chatted about life, mama stuff, kiddos, and her journey as a young breast cancer survivor.
Kimberly Chacon is a graduate of New York University. Prior to becoming a stay-at-home mom, she taught English for ten years in New York City. When she's not running after her 18 month old twins and eight month old baby, she blogs about kids, food, and motherhood at partyoffiveblog.com.
Thanks for taking the time to write this, Kimberly! Here's the article and a quick picture we managed to sneak in (Kimberly, Magnolia, Jagger, and I):
I don't know about you, but winter always starts out great. I love the chill in the air and the approaching holidays, goodies, and gatherings. Then, I inevitably eat too many cookies at EVERY celebration and I fall into the "I'll get healthy in January" mindset. This year is different. I've been working hard to lose the baby weight and I don't want to go backwards. In addition to weight loss, it is also about keeping my energy up and staying healthy. So, I spoke with an expert to help me figure it out.
I sat down with Tara Allen to discuss health and winter woes. Her credentials include Registered Nurse, Certified Health Coach, Certified Personal Trainer and mom. But I want you to know something else: when you meet Tara she glows with good nutrition. Clear skin, lots of energy, and just "something"that tells you she's healthy. Additionally, I got to meet her darling kids, Jagger and Magnolia. As soon as Magnolia, three years old, sat down with her crayons she wanted to write a grocery list that included Brussel sprouts and green beans. Yes, that happened. At that moment I knew that Tara was the real deal, not just talking the talk, but walking the walk! Surrounded by kids and coffee we had a great chat.
K: Tara! Save me from myself this holiday season. I love ALL THE TREATS. I inevitably eat too many cookies and goodies at every celebration. Help!
T: Don't show up to a holiday party starving. Just don't do it. Eat a light meal before and then think carefully about your choices. Choose which treat you are going to have and really savor it. If you love pumpkin pie, then wait until you have the best quality, most delicious pumpkin pie and enjoy it! Don't deprive yourself from all the treats or that will backfire. Also, always be prepared. If you know you are going out for a long day of holiday shopping, make sure to have trail mix or a fruit packed in your purse. This will help you avoid eating junk while you are out.
K: Ok, what about this dilemma? My main exercise has been walking, but now it's getting colder and it gets dark at 4 p.m. What workouts do you recommend for winter?
T: You can do workouts at home! Try this while the kids are playing: 10 push ups, 10 squats, walking lunges while wearing or holding your baby, then run up and down the stairs. Repeat this a few times during the day. There is always a way to work it in! Alternate HIIT workouts (High Intensity Interval Training) with long walks and yoga. Also, look on Youtube for free workout videos that you can do in your living room. (Addendum: After our interview, I made it a point to try and work in these kinds of exercises and it is possible, but you have to put your mind to it. The neighbors probably thought I was crazy, but I did squats while holding the baby in the backyard and ab twists using the pumpkins after Halloween. (Tara made a video showing this on her website and I was inspired to recycle my decorations. The pumpkin workout is no joke.)
K: I am trying really hard to avoid that winter "blah" feeling this year. What are some of the things you do to stay healthy during this season?
T: The first thing is that you should eat warming foods at this time of year. I am constantly roasting vegetables during winter. These are easy to pop on a baking sheet and into the oven to eat throughout the week. I choose one temperature (usually 400 degrees F) and stagger cooking times as needed for each vegetable. In particular, I find myself making a variety of squash, most notably spaghetti and butternut squash.
My second recommendation is take more vitamin D. I love that you wrote a whole blog article about it and women need to know how important it is to their health. One source of vitamin D that people may not be aware of is pastured eggs. These are eggs from chickens that roam free. Their diet is better and makes them a great vitamin source. Also, find a great supplement that works for you. I take up to an extra 1,000 IUs daily during the winter. This helps to build your vitamin D stores when we have less access to sunlight.
K: Do you have any tips for implementing healthy holiday traditions for kids?
T: Actually, yes! My family has a strong tradition of making my grandmother's delicious recipes for Christmas goodies, but as you can imagine, those recipes are laden with shortening and white sugar. But, they are part of our family tradition, so here's what we do: we choose ONE of my grandmother's recipes to make and then make two healthy treats. We use the combination of traditional and healthy treats as gifts for friends and neighbors. This is my most popular "treat" recipe: Healthy Holiday Fudge (scroll down for recipe).
K: You write a lot about kids eating vegetables and I literally just heard your daughter ask for Brussel sprouts. How do you do it?
T: I have tried to make a practice that she eats a vegetable at every meal. I let her choose between two, so her voice is heard, but we eat them together and she loves them. She also helps me with writing grocery lists and meal planning. If you are struggling to get your little ones to eat vegetables, try my recipe for Butternut Squash Apple soup (see below). I suggest starting with it very sweet (more apples at first), then adjusting it to lessen the sweetness over time. It works!
Thank you for all of these great tips!
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Healthy Holiday Fudge
Ingredients:
- ¼ cup coconut oil, melted
- ¼ cup cacao powder
- 2 T honey or maple syrup
Directions:
1. Mix all ingredients together in a large bowl.
2. Pour into silicone molds or spread evenly in pan.
3. Place in refrigerator for 3-4 hours (or overnight).
4. Pop out of molds or cut into squares and place in an air-tight container.
5. Serve right out of refrigerator, as they will melt if kept at room temperature.
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Butternut Squash Apple Soup
Ingredients:
- 1 Butternut squash, raw - peeled and chopped
- 2 apples, any kind, chopped
- 1 large onion, chopped
- 3 cups vegetable broth
- 1 cup water
- 3 T coconut oil
- 1 tsp cinnamon
- ½ tsp nutmeg
- ½ tsp turmeric
- salt and pepper to taste
Directions:
1. In a large pot, melt coconut oil. Sautee onion for 3-5 minutes, until translucent.
2. Add broth, water, squash, and apples.
3. Bring to a boil.
4. Cover and reduce heat. Simmer for 35 minutes.
5. Use an immersion blender or transfer batches of soup into a blender / food processor until it is a pureed consistency.
6. Add cinnamon, nutmeg, turmeric, and salt and pepper.
7. Garnish with pumpkin seeds or fresh herbs.
There's HOW much sugar in my soda?!?!
Ugh. Alrighty, sorry for the spoiler. If you are amongst the many millions of people that still drink soda on a regular basis, pay attention. And if you've kicked that habit long ago, I still want you to watch this video so you can become an anti-soda ambassador for your friends and family. :-D
In this video, I show you - teaspoon by teaspoon - how much of the white stuff is actually in one serving of this particular ginger ale. It's frightening!
Let's talk about something real quick that the giants in the food industry try to keep secret from us - the "bliss point". This is a chemically created "magic point" of sorts that results from a combination of sugar, salt, and/or unhealthy fat that turns on the pleasure sensors in our brain the same way cocaine does. This bliss point is actively sought out by the chemists that CREATE food-stuff in a lab. It leaves us with intense cravings and addiction to these products. Not cool! And guess what? The more you consume, the greater the sugar, salt, and/or unhealthy fats are needed to achieve the same "high". Doesn't this sound a whole lot like substance abuse? Unfortunately, it IS a very similar process. Here's the caveat… our bodies are really amazing and can buffer a lot of damage we do to it for quite some time. I know this sounds like a good thing, but think about it this way - you can be doing a ton of harm to your organs, digestive system, brain, cells, etc. and not know until wayyyy later in life.
If you have been diagnosed with Diabetes, obesity, high blood pressure, hormonal imbalances, an auto-immune disease, or anything else that you consider to be your 'wake-up call', there's a silver lining. Your body just does not want to let you get away with too much damage. Your body is asking for you to clean up your act earlier on. That's great news!
Watch this video and please let me know where you stand, currently, with your soda consumption. I want to be the catalyst for you to hold yourself accountable. I promise I won't be too harsh. In fact, I believe in very small and sustainable changes over time for lasting results. So don't give up your Coke cold-turkey (unless you feel confident that you can). Instead, how about ONE less soda THIS week? Drop me a comment or email and let me help you. :-)
Now, brace yourself for this… ONE serving of soda equals HOW much sugar?!?!? ...
Halloween - The Gateway Holiday & 25 Alternatives to Giving Out Junky Candy
It's October now. We've survived back-to-school and maybe even are feeling a little more on top of things with a return to schedules and routines. Gone are the Summer s'mores and unlimited Sangria pitchers. Now, we may not be perfect (and why should we be?), but let's not run the train off the tracks here with the upcoming holiday season. I know everyone is aware of the ridiculous overeating that happens at Thanksgiving and the weekly holiday parties and Auntie Anne's mall pretzels that jump in our mouths while shopping in December. But, can we stop for a minute to talk about the big secret here? HALLOWEEN is actually THE gateway holiday! Halloween is the start of the chocolate overdoses, candy highs, and resulting sugar cravings that won't go away. You buy 5 bags of candy to give out to the kids because you ate the previous 5 bags of candy that you bought to give out to the kids. Before October 15th. Because they were on sale. A few (handfuls) too many of these fun-sized treats leads to a not-so-fun-sized amount of bonus holiday pounds. Then what? Halloween's candy rolls right into Thanksgiving's pies which turn into Christmas' cookies before you can say "green smoothie". Oh, hello New Years! Now it's time to proclaim my resolution for a healthier me - the same one I've made the past 12 years in a row - over a few glasses of champagne. Hmmm.
Or…….
You can try some new options to hand out to trick or treaters this year. Not only will your neighbors thank you, but when you or the little people grab 1 (or 5) of these snacks for yourself, your body (especially your waist and immune system) and the kiddos (sugar-high tantrums, anyone?) will be much better off. Plus, what's cooler than being the healthy-ish mom on the block (says the health nerd)?
25 Alternatives to Junky Candy: Tricking and Treating your way to a healthier Halloween...
The items below follow just a few rules. They are all:
- Individually wrapped (tamper-proof)
- Non-perishable
- Healthier than typical candy
- Can be purchased in bulk
- Slightly more exciting than giving out pennies or boxes of raisins (though that IS another option).
- Mini Larabars
- Dark chocolate
- Trail mix mini packs
- Single-serve popcorn
- Single-serve veggie chips
- Pretzels
- Organic candy (No artificial colors or flavors? That's a win!)
- Freeze-dried fruit or veggie packets
- Pureed fruit/veggie pouches
- Apple chips
- Beef Jerky (Weird tip from the vegetarian, huh?)
- Dried fruit (apricots, mango, apples)
- Mini granola bars
- Coconut water single-serve boxes
- Various milk single-serve boxes (regular, dairy-free, etc.)
- Pumpkin seeds (how apropos)
- Bananas or apples
- Applesauce containers
- Freeze-dried yogurt bites
- Individual bags popcorn kernels (hold the nasty chemicals)
- Small packets nut butter / sun butter
- Gum (sugar and fake sugar-free; bonus points if it has xylitol for their teeth!)
- Coconut shreds
- Individual boxes of oats or cereal
- Hot chocolate mix pouches (look for dark chocolate and one with the least amount of ingredients)
***With the rise of food allergies, it's worth noting that many of the listed items contain common allergens (nuts, gluten, dairy). These won't work for everyone. I recommend keeping a separate container of things like stickers, temporary tattoos, and glow sticks around for the children that need to be super careful of what they eat.
Here's to a boo-ti-ful October! ;-)
In health,
Tara
Hummus Among Us
Guys…guess what? If you rethink your hummus strategy, your whole world opens up. ;-)
If you buy (or make) a plain, classic-style hummus, use it as a base to mix in other condiments, herbs, spices, produce, "things".
Consider adding:
- Avocado for a good mayo replacement
- Tomato sauce for a creamy pasta topping or veggie dip
- Sriracha or hot sauce if you like it spicy
- Pumpkin or beets for a filling, sweeter, healthified dip or sandwich topper. Or, try this on zoodles (zucchini noodles)
- Herbs, spices, oil, vinegar, and/or lemon juice for a creamy salad dressing. This also works well for cold pasta and potato salads and spiralized veggie-pasta dishes.
Make your hummus work for you! It's a happy medium between eating more real/whole foods and not becoming overwhelmed with too much time or energy in the kitchen. This tip saves your money too! Buy your hummus (or chickpeas to make your own) in bulk and customize it for each person and meal afterwards. No more buying 1,284 different kinds of hummus at the store and draining your wallet.
Need help in the kitchen with meal prep or learning HOW and WHY we should be eating a certain way for our individual bodies and health goals? Let me know! I work with my one-on-one clients to catapult you towards your healthiest version of yourself. I aim to get you on your feet so you don't need me anymore! I provide nutrition, fitness, and overall wellness assistance. I am your health buddy! I am the front lines. Let's see if we can save you time and money by increasing your energy, your vitality, your productivity, and boosting your immune system, Let's decrease your reliance on meds, your grocery bill, your sick days, and your days missed LIVING because you have brain fog, pain, and fatigue.
Email me! We can chat about how I can help you. Tara@TaraAllenHealth.com
Regular hummus mixed with pure tomato sauce and some herbs came together in about 45 seconds and became a delicious dip for our colorful veggies!
This one is for the ladies...
Ladies, listen up! Wanna hear something that is so true and also so unfair? Our biology is sexist! We may have come very far in the year 2016, but our bodies still think we should be barefoot and pregnant from an early age. Ugh! Accordingly, we are super-sensitive to energy deficits (too low-calorie, too low-fat, too low-carb) and nutritional stressors. The body sees this as a threat to reproductive success!
““Nope, no babies during a famine. Let’s make your hormones all funky, make you become resistant to weight loss, lower your metabolism, and make you fatigued”.”
Ok, so what does this mean for YOU? It means you have to make small, incremental, sustainable changes. It means you focus on the 'long game' just like your body does so it doesn't see the changes as a threat, but more like a new and comfy norm. It probably means the results you see won't happen as quickly as you'd like, but it's the only way you can make a lasting change. It also means your goals must creep into many different aspects of your life - nutrition, movement, stress management, relationships, self-confidence, feelings of fulfillment. ALL areas of your life affect your relationship to your environment, your food, and the way you treat yourself.
So, that's why you can't just cut soda out and lose 10 pounds like your husband did. (I actually get asked some version of that question just about every week).
Ladies - respect your biology, but please continue kicking butt and taking names in a very 2016-ish way. <3
In health,
Tara