Category Archives: Stay Healthy

Fall / Gluten-Free / Personal / Stay Healthy / Sweet / Vegan / Vegetarian

This Was Not the Plan

September 18, 2017

The past few days have been a little trying. I woke up on Friday morning in a bad mood. There wasn’t any real reason for it (well, the perpetual sleep deprivation might have something to do with it), but nevertheless, there it was. Later that morning I managed to lock myself and the girls out of the house after Prim’s dance class; and then naptime, the only time I get to myself during the day, fell apart royally.

Most days during the week I use naptime as my workout hour, so it’s not even like I’m sitting back watching TV and shoving cookies into my face (which is what I would really rather be doing). On Friday though, my 60-80 minute workout turned into a 3-hour ordeal, due to the fact that I was running up the stairs to deal with one or two screaming children every 10-15 minutes. I finally had to pull Lark out of the room and have her sleep in the guest room, which was frustrating since I just transitioned her into sleeping in the girls’ room during naptime. This of course did not deter Prim, who continued to scream and carry on until I finally pulled her out of the room, giving up on her taking a nap altogether. I ended up sticking her in front of Puffin Rock on the iPad so I could finish my workout, but since I really try to limit her screen time (when we’re not traveling) I felt like a complete failure.

On Saturday I got my hair cut for the first time in nine months. I had previously vowed never to have my hair cut in Europe, having been warned by numerous expats (and being a person with eyes who has seen Euro-hair). However, my hair was last cut in mid-December and our next trip back to the US is set for mid-March next year, so that means I would have had to go another six months without a cut. After seeing a friend’s cute cut, I decided to brave it and came to the salon armed with pictures of multiple mid-length hairstyles with long layers. What I got was… not exactly that. In fact, I was so unhappy with it I ended up chopping somewhere between four and six inches off by myself the next day. I now think it looks ok, so whatever. And it’s just hair. I’m actually not really someone who gets hung up on bad haircuts because my hair grows pretty fast, but I have to admit that the whole ordeal was fairly annoying.

This weekend we also had two nights where the girls were up for two hours in the middle of the night. Being up from 3-5am on two occasions in the same week is not my idea of fun. (This is also why I am in pajamas and no makeup in the photos above. No sleep = no effort to look presentable.)

Oh yeah, and my phone fell out of my pocket while I was riding my bike and the screen got smashed. (Like, suuuper smashed.)

So this morning I decided to reset. KC is working late tonight and will be in Dublin the rest of the week, so I am on my own with these two little ladies. This morning I made applesauce from the apples that were about to turn AND I laid down the law at naptime and managed to get two hours to myself as a result. Right now I’ve got applesauce muffins in the oven and the apartment smells amazingly fall-like as a result.

This week is going to be better. Let’s go, Monday. We got this.

Quick No-Sugar Applesauce

makes 3-4 cups

  • apples, peeled and diced (I used 5 Jonagold that were about to turn)
  • 2 thin slices of lemon or juice from half a lemon
  • 1 tsp cinnamon
  • pinch of nutmeg
  • small pinch of salt
  • 1 1/2 cups water
  1. Combine everything in a saucepan and bring to a boil. Cover, lower heat and let simmer for 20 minutes. If you like a thicker applesauce, remove cover and simmer up to another 10 minutes.
  2. Remove the lemon slices, then mash with a potato masher, fork, or run a hand blender through everything until the desired consistency is reached.
  3. Store in the fridge.

Gluten-Free / Soup / Stay Healthy

Easy Homemade Chicken Stock

February 10, 2017

Here in the Netherlands they don’t have ready-made chicken stock like they do in the states — only bouillon (which I assure you, is not the same thing). And while bouillon is fine for some recipes, for others (like Winter Minestrone), I find that it just doesn’t work well. I decided to make my own chicken stock since I have Winter Minestrone plans this weekend, and I have to admit that while making stock is time-consuming, it’s pretty dang basic.

I used chicken carcasses in my stock, rather than whole chickens, because I make roast chicken somewhat regularly and throw the carcass in the freezer until I’m ready to make stock. I do this with my veggie odds and ends as well, which you could totally just throw in with your old chicken bones, but I save mine for when I’m making veggie stock, which is why I opted to use fresh veggies in this.

Here’s the recipe I used, in case you’re looking to make your own stock and/or wondering what you should do with your old chicken carcasses and vegetable odds and ends. Please note that this recipe is totally open to interpretation, so feel free to toss in what you have on hand. Leeks, parsnips, dill, etc. would all make delicious additions.

Homemade Chicken Stock
Active time: 20 minutes / Total time: about 5 hours
makes about 3 quarts

  • 2 chicken carcasses
  • 2 yellow onions, unpeeled, quartered
  • 1 head garlic, halved
  • 4 carrots, halved or quartered
  • 3 stalks celery, cut into thirds
  • 1 small bunch flat leaf parsley
  • 1 small bunch fresh thyme
  • 1 tbsp coarse sea salt
  • 1 1/2 tsp whole peppercorns
  1. Throw it all into a big pot, cover with 4 quarts of water. Bring to a boil then lower to a simmer and simmer, uncovered, for 4 hours.
  2. Remove solids and chill overnight. Skim any fat that has accumulated overnight off the top. Use within a week or freeze in quart containers for up to 3 months.

 

Resolutions / Stay Fit / Stay Healthy

Healthy New Year

January 4, 2016

img_6611Now that 2016 is officially underway, and the holiday break has ended (sob!) I thought I’d share with you all one of the things I’m doing to get healthy and feel like my best self this year.

Like many (most?) people, I indulge a bit over the holidays. And one of my biggest weaknesses? Sugar. Strangely, I’m not someone who lives and dies for dessert, but I have this huge soft spot for candy. So, since the holidays are laden with sweets and treats, especially candies, I tend to go a little nuts on the sugar.

Let me start off by saying that I’m not a fan of dieting. I don’t really see how eating nothing but cabbage can be a solution to any sort of problem. But, I do believe in eating mindfully and consuming foods in their purest and most natural form. And, having endured 38 weeks of pregnancy followed by the birth of that sweet face at the top of the post, my body could use a little more love and care to get back to feeling as strong as I did pre-pregnancy. So, in that vein, I’ve decided to limit the amount of added sugar I’m consuming on a daily basis.

In case you’re curious, added sugar is obviously found in things like cookies, cakes, candy, and other sweets, but it’s also found in processed foods; some crackers, breads, and even pastas; and also in those low-fat or no-fat “diet” foods. For example, one of the ways full fat dairy products become no-fat dairy products is by adding sugar. So, while I won’t be depriving myself of many things (including natural sugars like fruit and honey), I will be taking a more mindful approach to what I’m eating and consuming foods in or closer to their natural state, without the added sugar.

And given the sheer amount of sugar I’ve consumed over the past month or so, I think it’s going to be a bit of a transition!

I’m not looking to convert anyone to my approach, as everyone has their own way of “getting healthy” in the new year. I just thought I’d share my plan on here because I’m always curious about what people do to feel healthy, and also because I think it will help me stick to it during those first few weeks without all the Christmas treats. (insert crying emoji here)

I’ve decided to start with the month of January and see how things go. I’m hoping that it’s something I can be rigorous about for the first few months of the year and then use as a loose guideline going forward, as eliminating added sugar altogether makes life a little boring, but overall I think it’s a good goal for the type of lifestyle I strive to lead.

Washboard abs, here I come!

Dairy-Free / Dinner / Easy Meals / Gluten-Free / Savory / Stay Healthy / Vegetarian

Easy Meals: Tabbouleh

March 30, 2015

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I have this thing about freezer meals — I just don’t love things that have been defrosted and reheated most of the time; so I’ve been trying to think of easy meals that I can prepare once the baby arrives.  Specifically, meals that come together in 30 minutes or less, and utilize fresh ingredients.  I’m still planning to make some frozen things to have on hand (like my favorite cookie dough), but our freezer is small, so I think I’m going to be limited in what I can really prep and freeze.

And I don’t know about you, but when I’m exhausted and have zero energy for cooking, I tend to get into this rut of ordering out and not eating well, which really just makes me feel even worse after awhile.  So a quick meal like this that will last through multiple shifts?  I think it might just be a lifesaver.

This week I went back and revisited one of my favorite easy meals — tabbouleh (or, my interpretation of tabbouleh).  This recipe is so simple and healthy, plus it makes a lot of food and saves well in the fridge — all of which add up to a good meal for post-baby.  You could totally even throw some of the leftover tabbouleh over lettuce, dress it up with a dijon/oregano/red wine vinaigrette — and voila! it’s a delicious salad.  Put a dollop of hummus on top and you’ll really be in business.

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Tabbouleh with Tzatziki (+ Hummus and Pita)

serves 4-6 generously

Tabbouleh:

  • 1 cup bulgur wheat (feel free to substitute quinoa here to make it gluten-free)
  • 1 large chicken breast (to make this veg, omit the chicken and add in cooked chickpeas for protein)
  • 1/2 – 3/4 English cucumber, diced
  • 1 large red, orange, or yellow bell pepper, diced
  • 1/2 small red onion, diced
  • 1/2 pint cherry or grape tomatoes, halved or quartered, depending on size
  • optional: couple large handfuls of fresh spinach, chopped; kalamata olives; cooked chickpeas; crumbled feta
  • olive oil
  • juice of 1-2 lemons
  • small handful of fresh mint leaves, minced
  • salt and pepper
  1. Cook bulgur wheat (or quinoa) according to package instructions.*
  2. Grill or roast chicken breast with some olive oil, salt and pepper — then dice.  (I roast mine at 350° for 30-35 minutes).
  3. Combine all ingredients into a large bowl, season with fresh lemon juice, a drizzle of olive oil, and salt and pepper, then toss to combine.  (Don’t skimp on the salt and pepper — you’re seasoning a lot of food here!)

*I generally just cover the wheat with 1 1/4 to 1 1/2 cups boiling water in a bowl, then place a dish or lid over the top and let it steam until the chicken is done cooking (about 30 minutes).  Once it’s ready, I’ll dump it into a strainer and press out any excess moisture before adding it in with the rest of the veggies.

Tzatziki:

  • 1/2 – 3/4 large English cucumber, grated
  • 8 oz greek yogurt (I use Fage 2%)
  • juice of one lemon
  • 1 small clove garlic, minced
  • 1/2 tbsp white wine vinegar
  • small handful fresh mint leaves, minced
  • salt and pepper
  1. Place grated cucumber into a clean towel and squeeze over the sink to release excess water.
  2. Once well-squeezed, combine cucumber with rest of ingredients in a small bowl, season with lemon juice, salt and pepper, then stir to combine.

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Spoon tabbouleh into pitas and top with tzatziki and your favorite hummus.  So delicious!

Breakfast / Dairy-Free / Stay Healthy / Sweet

My Favorite Protein-Packed Smoothie Recipe

February 17, 2015

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Since I’ve been pregnant I’ve been craving fruit in pretty much any form, including in smoothies.  One of my favorite smoothies is from Jamba Juice — the Protein Berry Workout smoothie.  The ingredients are pretty minimal, so I decided I should try to recreate the smoothie at home.  It ended up being surprisingly easy (and delicious!) so I figured I’d share the recipe with you all.

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Copycat Protein Berry Workout Smoothie

  • 1 cup frozen strawberries
  • 1 small or 1/2 large ripe banana
  • 1 cup ice
  • 1 cup unsweetened plain soy milk
  • optional: 1 tbsp agave nectar (I just eyeball this and add one big squeeze)
  • optional: 1 serving protein powder of your choice (I’d use this)
  1. Blend together.  (It’s a smoothie, not rocket science.)

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I like this smoothie because it’s not overly sweet and it’s packed with protein.  Even if you omit the protein powder, you’re still getting 9g of protein from the soy milk (the protein powder I linked to would add an additional 5g).  Plus the whole thing is under 300 calories (including the agave and protein powder), which makes it a great breakfast or snack on the go.

Whip one up and try it out for yourself!