The Experts Weigh In: Meal Planning 101 (Part 4)

Image via healthyceleb.com

BY: KIRSTI PESSO, CONTRIBUTOR

Now that you know the basics of meal planning, are you ready for some easy weeknight meal ideas? Yes? I thought you might say that!

MONDAY

Raw veggie platter with hummus

Grilled chicken: in a taco, bun or wrap with avocado and a veggie of your choice. (If you are using tacos, use this as an opportunity to have some fun and throw a taco party! Kids will love to see little bowls with all sorts of things they can layer on to make their tacos. You could also substitute fish or mushrooms for the chicken!)

A side of broccoli or other green of choice

TUESDAY

Raw veggie platter with guacamole

Pasta night options: Baked ziti with spinach, pumpkin and cheese, pasta with pesto sauce (use kale, walnuts and some seeds to amp up the nutritional value of your sauce), spinach and cheese lasagna or spaghetti/penne with turkey or beef meatballs (or portobello mushrooms as a meat-substitute).

A side of roasted garlic cauliflower or Brussels sprouts, sugar snap peas or another green or non-starchy veggie of choice

WEDNESDAY

Raw veggie platter with pesto sauce (by making your own sauce, you can sneak in avocado, kale and spinach!)

Fish: Coat in panko/almond meal/seasoning of choice to make baked fish sticks or grill, bake or lightly saute a piece of wild salmon or white fish. You could also use chicken for kids who don't like fish and make chicken nuggets from scratch.

Corn on the cob or corn/peas/edamame mixed into brown rice (makes a great side!)

THURSDAY

Raw veggie platter with tahini dip (1/2 cup tahini, 1 clove garlic, 1 lemon juiced, 2 Tbs. tamari, and 1/4 cup water blended)

Healthy pizza night: We use Ezekiel brand sprouted muffins as the base and they are just fine for my kids and husband. Pizza parties are fun - let kids get creative with toppings and encourage them to make funny faces as they go! You can also turn the muffin into an egg pizza or a toasted sandwich using a flipped egg, avocado, cheese and tomato slices.

If pizza's not your thing, try a non-meat burger tonight (either salmon, quinoa or lentil-based).

Side of roasted Brussels sprouts or greens of your choice

FRIDAY

Tonight is all about leftovers from the week (or something simple!). You can repeat a weeknight meal and mix things up slightly! Use fish in place of chicken and make a brown rice, chicken and veggie bowl. Try  to use up all the foods you didn't finish during the week because before you know it, it's kitchen restocking time for another week of freshly prepared meals!

Image via prevention.com

OUT-OF-HOUSE SNACK PLANNING

When doing your weekly shopping, it is also important to consider buying foods that make for easy, portable snacks. The following are some ideas to always have on hand - foods that can easily be tossed in your bag so you (and the kids!) are never hungry on the run.

These snacks will also help bridge gaps between meals and prevent you from overeating before lunch or dinner!

• Raw, unsalted nuts (almonds, walnuts, pecans, etc.)
• Seeds (pumpkin, sunflower) - combine with nuts to make your own trail mix!
• Dark chocolate chips (good for a quick pick-me-up, especially after workouts - or to add to trail mix!)
• Apples, mandarin oranges and bananas make for great portable fruit options!
• Healthy snack bars (but beware! always check the ingredient list!)
• Homemade nut butter sandwiches (using raw, unsalted almond butter)
• Carrot sticks

Wow! We've certainly covered a lot of great information this past month! We looked at why it's so important to take the time to plan and organize yourself, your kitchen and your meal structure so that the 5 pm scramble doesn't leave you empty-handed! Your kitchen is the core of the home and having it well-stocked will give you the power to prepare quick, healthy meals for your family!

With some new ideas and a fresh approach on shopping and cooking, getting wholesome meals to the table won't be stressful any longer! Just follow the guidelines I've given you, and I guarantee you will have a happy and healthy family!

Kirsti Pesso is a Holistic Health and Wellness Coach (CHHC) and a certified ACE personal trainer. Currently living in Westchester, New York with her husband and two little daughters, she grew up in Australia where she spent much of her childhood in her father's professional kitchens. This instilled in her a deep connection and love for food. Her own personal journey and education has allowed her to merge her love for food with health and wellness. For the last 11 years, nutrition, fitness and holistic living have been a priority for her and her family.  With a deep passion for cooking healthy and clean meals, Kirsti has made educating her family on nutrition and healthy living, a priority. Also, having a background in psychology and social work has allowed her to connect her  extensive knowledge and education in the health and wellness fields, and help others who seek to live a balanced and healthy lifestyle.

Kirsti has simultaneously been running a successful freelance hair colorist and styling business and has been in the industry for nearly 25 years in Australia and New York. She has a loyal following, due in part to her holistic perspective on hair. 'Healthy In Beauty Out' was born out of Kirsti's love, passion and deep understanding that beauty is an inside job. Her business reflects a culmination of many different pillars of wellness and beauty,  and combines her talent and education in the areas of nutrition, food, fitness and hair. In addition to her freelance services as a colorist and stylist, you can seek more of Kirsti's advice on healthy living, fitness and beauty, by visiting her Facebook page. To learn more about how you can live a clean, healthy and beautiful life, join Kirsti on her 11-day comprehensive Cleanse Program. To learn more, visit her at www.healthyinbeautyout.com. 

Body Check: Have You Been Naughty or Nice?

Image via integrityhr.com

I don't know about you but it's only Dec. 10th and I'm thinking of letting out all my pants (just as a preemptive measure). The holiday parties are in full force, the cookies are EVERYWHERE, and my calendar is full until the new year! Unfortunately, all this lovely socializing can wreak havoc on even the most health conscious eater (including me!). So today, I thought I'd share my top 5 tips for being nice to your body this holiday season (you don't want Santa thinking you're naughty, right?)...

Image via saturdaysoul.wordpress.com

1. DRINK UP THE BEVVIES.

Non-alcoholic, that is. When everyone in the world is getting sick, the key to staying healthy is keeping the toxins flushed out of your lymphatic system. And how do you do that? Drink warm water throughout the day! Find a cute mug and keep it full! Locate the nearest bathroom and get used to commuting (j/k... well, not really). Hydration will help move those toxins through your system and an added side bonus is that the extra water will help prevent (and cure) those nasty holiday hangovers!

2. JUICE LIKE IT'S YOUR JOB.

During the holiday season, it's not likely you're at home every night whipping up healthy meals (hey, no judgement here!). So what are you to do? An easy solution for making sure you get your fruits and veggies in every day is to JUICE THEM! Juicing is like giving your body a shot of nutrients, and if you're lucky, you'll be able to find a juice bar on your morning commute so you don't have to deal with the clean-up!

3. EMBRACE THE SALAD BAR.
Literally, hug it and tell it how much you love it. It's your best friend this time of year when you're deprived of nutrients. WholeFoods has a great one OR you could do things the old-fashioned way and make a salad yourself. Either way, I highly suggest working in just 1 salad a day (as a side or better yet, a main course!). Greens help boost your immunity and give your body the building blocks it needs to power through the season!

Image via lpd-ta.blogspot.com

4. MOVE IT OR LOSE IT.
Just because it's cold doesn't mean you can hibernate!  I'll be the first to admit that it's easier to be active during the warmer months, but regardless, your body still craves movement. If you aren't able to make it outside for a run OR your schedule is too tight to make that regular class at the gym, wake up 15 minutes earlier and spend some time stretching OR practice a few yoga poses before winding down for bed. Trust me, every little bit counts!

5. GET RID OF THE GUILT.

You know what? Guilt causes stress and stress burdens your immune system (not to mention, causes the release of the fat-storing hormone cortisol). So stop stressing over your holiday indulding! Give yourself a break! Remember... you're only human and seasonal festivities are normal this time of year. Instead of bitching and moaning about what you shouldn't have eaten last night at the holiday party, move on! Make a plan before going into your next party so that you still enjoy yourself but do it in moderation. Balance is the name of the game this season!

Ok, team, ready to divide and conquer out there? Good luck!

The Experts Weigh In: Meal Planning 101 (Part 3)

Image via powergirlfitness.com

BY: KIRSTI PESSO, CONTRIBUTOR

We've covered the importance of planning, how to detox and stock your kitchen and now let's get down to the specifics of meal planning! Keep in mind that kids get bored easily. And just like adults, kids eat with their eyes. I know my own children love when something is presented in a fun and creative way, and sometimes just that is enough to spike their interest in what you are serving.

So let's dive into how to make your selections easy and stress-free!

To make things simple, I have listed below categories of foods from which to build a balanced meal. These are the main staples that you could use to mix and match and come up with loads of meal options. I will follow this piece next week with a Monday-Friday dinner plan to show you how easy it is to make small changes to create a whole new meal.

As a note, all meats/poultry are organic and grass-fed when possible (and kosher in our house). Where possible, choose organic, pasture-raised meats and eggs, as well as dairy, and always follow the dirty dozen (highest in pesticides) list as a gauge for fruits and vegetables.

RAW VEGETABLES

• Carrots
• Cucumbers
• Tomatoes
• Celery
• Avocado
• Mixed peppers

COOKED VEGETABLES

• Broccoli
• String beans (haricot verts)
• Sugar snap peas
• Sweet potatoes
• Corn
• Cauliflower
• Brussels sprouts
• Green peas
• Edamame
• Spinach

STARCHES/CARBOHYDRATES

• Soba buckwheat noodles
• Pasta (quinoa and brown rice pasta)
• Taco shells
• Ezekiel brand sprouted burger buns
• Ezekiel brand sprouted muffin (used for pizza base)
• Gluten-free brown rice tortillas (for enchiladas)
• Sprouted brown rice
• Lentils
• Brown rice lasagna sheets

PROTEIN

• Chicken breast
• Turkey (for meatballs)
• Chicken (for meatballs)
• Fish (wild salmon or white fish such as wild cod, striped bass or sole)
• Eggs (organic and cage-free)

DAIRY

• Organic and grass-fed cheddar and mozzarella cheese
• Parmesan cheese
• Organic grass-fed butter
• Grass-fed organic ricotta cheese

When creating a meal, try to include some healthy fats, complex carbohydrates, a clean protein and non-starchy veggie options. This way you know you have all your bases covered for a well-balanced meal!

A note on shortcuts - take them!! Use store bought bottled tomato sauces (just be sure to check for added sugar, sodium and preservatives. There are plenty of options now that contain 5-7 ingredients and they are huge time savers! Triple-washed bagged salad greens can be bought to avoid the time it takes to wash your own. Store bought whole-wheat ravioli makes for an easy and quick lasagna at the last minute. Pre-cut your veggies and make dips ahead of time. Marinade chicken cutlets and bread chicken and fish ahead of time for baking into fingers later. I cut and season my sweet potatoes earlier in the day so they are ready to go at the last minute for baked fries. Prepare your grains ahead of time - they keep very well in the fridge! Basically, do as much as you can early on in the day or week so that you are really only PULLING dinner together! Make life easy on yourself!

Image via seriouseats.com

STEP 1: RAW VEGGIE PLATTER WITH DIP

These raw veggies are a great source of complex carbs and they're great to prepare ahead of time. When my kids get home from school, they always want to snack so I have learned to always start dinner with a raw veggie platter and a dip (hummus, avocado, tahini or pesto). Make it look pretty and colorful, and talk to your kids about the importance of eating a rainbow. Mix things up, and be patient because what kids don't like today, they may love tomorrow.

Now, for those kids who simply won't eat raw veggies, try to tide them over with the healthiest part of their meal first - such as baked sweet potato fries, broccoli, corn on the cob or any other veggie or healthy starch. The other great thing about starting out with some raw veggies (aside from buying you time to pull together the rest of the meal) is that the fiber is very filling. A small amount of protein with complex carbs and fats will probably suffice for the rest of dinner!

STEP 2: DECIDE ON YOUR PROTEIN

Will you be having chicken, fish, turkey or meat? Or is it a meatless night? Determine how you will prepare and serve your protein. Are you enjoying your grilled chicken breast in a burger, wrap or taco shells? Or maybe you're doing baked chicken or fish fingers? Once you choose your base, the options are endless! On a meatless night, eggs make for a wonderful dinner. My children love to request flipped eggs served in either a grilled cheese or as a side to veggies and a starch. Quinoa, salmon or lentil burgers are also an amazing protein rich, meatless option. Hey, I am ALL FOR meatless nights!

Image via topics.nytimes.com

STEP 3: DECIDE ON YOUR STARCH/CARBOHYDRATE

On a night containing meat, fish or poultry, you might want to add a grain or starchy carb like brown rice, quinoa or poasta or a taco/bun option. We always use sprouted bread/muffins as our pizza bases or for a burger or wrap. Pasta made with brown rice and quinoa is also a great way to boost the nutritional content of dinner, as are wraps or enchiladas made with brown rice, sprouted and gluten-free tortillas. Baked sweet potato fries would also fall under this category and are a favorite in my house (and let's be honest, a much healthier alternative to regular fries!).

STEP 4: DECIDE ON YOUR NON-STARCHY GREEN VEGGIE

This is an easy step. Always make sure some greens are added to EVERY meal. These are your lifelines - your detoxifying foods that help fight disease and build immunity. Get creative and be patient, but find ways to get your family to LOVE greens. In our house, broccoli with lemon, sea salt and olive oil is a hit! Roasting vegetables also brings out wonderful flavors - try roasting Brussels sprouts (they are so easy to love!).

STEP 5: INCLUDE SOME FATS

Make sure to include some healthy fats, as this macronutrient is an essential part of a balanced meal. Think avocado, olive and coconut oils, nuts and seeds. Some vitamins are fat-soluble, meaning your body needs fat to be able to benefit from the vitamins. So healthy fats such as olive oil will actually make the vitamins in your green veggies available to your cells.

STEP 6: ARE YOU SERVING DESSERT?

I know this is a big debate in some households. The general rule we have is that dessert can be had IF we are out and at a restaurant, but at home, it's fresh fruit and a light snack after dinner. I am not up for desserts too close to bedtime, and yes, fruit has sugar (but it also has fiber in it to slow down sugar's effect on the body!). I try to promote the less sweet fruits such as berries, and sometimes, my kids are satisfied with just a bowl of popcorn or pretzel things with almond butter.

Now that you're familiar with the components of building a healthy meal, I'll be back next week with a sample Monday-Friday meal plan to help jumpstart your success in the kitchen! Stay tuned!

Kirsti Pesso is a Holistic Health and Wellness Coach (CHHC) and a certified ACE personal trainer. Currently living in Westchester, New York with her husband and two little daughters, she grew up in Australia where she spent much of her childhood in her father's professional kitchens. This instilled in her a deep connection and love for food. Her own personal journey and education has allowed her to merge her love for food with health and wellness. For the last 11 years, nutrition, fitness and holistic living have been a priority for her and her family.  With a deep passion for cooking healthy and clean meals, Kirsti has made educating her family on nutrition and healthy living, a priority. Also, having a background in psychology and social work has allowed her to connect her  extensive knowledge and education in the health and wellness fields, and help others who seek to live a balanced and healthy lifestyle.

Kirsti has simultaneously been running a successful freelance hair colorist and styling business and has been in the industry for nearly 25 years in Australia and New York. She has a loyal following, due in part to her holistic perspective on hair. 'Healthy In Beauty Out' was born out of Kirsti's love, passion and deep understanding that beauty is an inside job. Her business reflects a culmination of many different pillars of wellness and beauty,  and combines her talent and education in the areas of nutrition, food, fitness and hair. In addition to her freelance services as a colorist and stylist, you can seek more of Kirsti's advice on healthy living, fitness and beauty, by visiting her Facebook page. To learn more about how you can live a clean, healthy and beautiful life, join Kirsti on her 11-day comprehensive Cleanse Program. To learn more, visit her at www.healthyinbeautyout.com. 

RECIPE TIME: Isn't It Time To Treat Yo'Self?!

Hello, lovely readers! I am currently busy recovering from Thanksgiving travel (15+ hours in the car on Sunday... phew!) so I called up my friend Sara from Pidge's Pantry to share her favorite "oh-so-yummy" indulgences with you today! 

Ready to give that sweet tooth a run for its money?  Sara, take it away!

BY: SARA WARNER, CONTRIBUTOR

I'm honored to be back at Strictly Nutritious with you today! The first time I stopped by, I told you my story of why I changed my diet and  lifestyle to one without sugar or white starches.

But my story has changed a little, as most stories do over time. I'm still 100% sugar-free and white starch-free (and really, processed food-free), but my focus has altered a bit. I started my diet change by thinking that "sugar is the devil", but now I've become more of an evangelist for an "all-around" healthy lifestyle.

The key is moderation in all things. Yes, this is hard to say knowing that I've gone to an absolute by removing sugar from my diet - but that is what my body and my health requires. It is really in the little decisions that you make daily and also coming up with a plan that can vastly improve your health and wellness.

Now, let's apply that outlook to sugar... I think it's important to remember to plan some "treats" for yourself each day during the month that are healthier choices so that you feel satisfied when those cravings come a callin'.

It is these little choices that will help you on your way to a healthier diet that isn't just for a week or a month, but instead a lifetime!

Here are some of my favorite, easy-to-make treats!

Pumpkin Spice Chocolate Chip Cookies
(click here for the recipe)

Almond Dark Chocolate & Date Cookie Bars
(click here for the recipe)

Peanut Butter Cup Rice Crispy Treats
(click here for the recipe)

After making these, you might find that everyone around you wants your treats instead of their own!

By day, Sara Warner is the Marketing Director for the Campus Recreation Center at Georgia Tech, but by night, she’s the voice behind the blog Pidge’s Pantry, a resource for those trying to eat healthier by implementing a 100% whole wheat and low/no sugar diet. A graduate of the University of Georgia with a double major in Broadcast News and Art History, Sara confesses that she dreams of going back to school to get her Masters and PhD so that she can become an Art History professor! In addition to her love for art, Sara finds pleasure in weekend trips to the farmer’s market and cooking for her family in the kitchen. She confesses that her favorite foods are chocolate and peanut butter, so you can be sure she features both on her blog! 

Cultivating an Attitude of Thanks!

Thanksgiving has come and gone, but that doesn't mean that we can all switch off the 'thankful spirit' until next year. An attitude of thanks is something we should cultivate every. single. day. Being able to just "be" grateful on a day to day basis is a skill that takes some practice because let's be honest, not every day makes you want to jump for joy! But even when times are tough, you can always find something (or someone!) to be thankful for. And you'll begin to notice that when you train your mind to focus on the good things in your life, the bad things start to take a back seat! 

This year, I have so many things to be thankful for so today, I wanted to say THANK YOU to all those who have helped me along the way! 

Hope you had a lovely Thanksgiving with your friends and family! 

My new husband! (Wow, I have a husband!)

My awesome family who traveled all the way to Costa Rica to celebrate with me... even though they had to get on a teeny tiny puddle jumper!

My new family who I got to spend Thanksgiving with! (I have 4 nieces now!)

The best friends a girl could ask for!

And most importantly - the fact that my brother survived this epic waterfall leap! (cringe)

Tomorrow Sara Warner from Pidge's Pantry joins us again to share her favorite sweet treats! Hope you have a wonderful week!

The Experts Weigh In: Meal Planning 101 (Part 2)

Image via econobusters.com

 BY: KIRSTI PESSO, CONTRIBUTOR

I feel confident that by now you appreciate that creating healthy meals requires a plan, even when your schedule seems overloaded! The first place to begin organizing is in your kitchen - after all, one's health begins in the kitchen! Having a well-stocked kitchen will allow you to create meals with ease and have options when in a pinch!

Organizing your kitchen is a two-step process. First, you must detox (aka. throw out the trash!). This means getting rid of everything that does not support clean, healthy eating. It requires removing all of the trigger and tempting foods. This step is essential in order to make room for wholesome healthy foods and lays the foundation for a kitchen you can be proud of.

Image via thetrendytreehouse.blogspot.com

THE KITCHEN DETOX

Ok, so what should you purge? Get the largest garbage bag you have and be prepared to be brutal - out of sight, out of mind and out of your body! Remove anything that is not close to the source OR rather, the way nature intended (at least for the most part). Here is a great starter list...

• Processed/packaged foods and prepared dinners
• Foods that contain High Fructose Corn Syrup
• Food that contain hydrogenated/partially hydrogenated oils (aka. trans fats)
• Canned soups, which are full of salt and preservatives (though they are OK occasionally in a pinch)
• Anything WHITE - pasta, flour, sugar, bread, rice
• Sauces and salad dressings with sugars, sodium, chemicals and preservatives
• Foods that have lengthy ingredient lists with words you cannot pronounce
• Foods with food dyes such as red/blue/yellow dyes
• Foods that contain genetically modified organisms (GMOs) and MSG
• Candy, cookies, and other packaged treats
• Artificial sweeteners (all of them!)
• Sodas and other sugary drinks

Image via etsy.com

THE KITCHEN STOCK-UP

Congratulations! You have taken out the trash and now you can create a list of staple foods to build a kitchen you will love. It is literally the room in the house from where you nourish your body and soul AND create health and beauty from the inside out. Keep a list as you run out of items, so that you can always be sure your kitchen is well stocked!

Your first shopping trip after the purge may be huge as you build your staples and essentials. From there, you will just supplement as needed with fresh produce for meals that week. 

PANTRY ITEMS

• Pasta (brown rice or whole-grain), including gluten-free brown rice lasagna sheets
• Sprouted pasta (penne, spaghetti, etc.)
• Buckwheat soba noodles
• Rice (basmati, brown, wild)
• Quinoa
• Gluten-free old fashioned oats/gluten-free steel cut oats
• Millet
• Non-GMO organic taco shells
• Dried lentils (Beluga, red, green)
• Dried mixed beans (great for soups/stews)
• Low-sodium organic canned beans (chickpeas, navy, kidney, adzuki, great northern, pinto)
• Dried mushrooms (porcini, shiitake)
• Sun-dried tomatoes (not in oil)
• Olives
• Capers
• Tomato sauce/paste
• Bottled artichokes (in water)
• Jarred peppers (piquillo, roasted red, chipotle)
• Low-sodium organic veggie stock
• Raisins
• Prunes
• Medjool dates
• Dried cranberries and apricots
• Flours (oat, buckwheat, coconut, sprouted whole wheat, quinoa, almond, brown rice)
• Sugars (coconut, brown)
• Ground almonds and walnuts (great for breading chicken and fish)
• Baking soda/powder
• Raw honey
• Real maple syrup
• Tahini paste
• Gluten-free tortilla chips
• Unsweetened organic apple sauce
• Bottled marinara sauce (low-sugar)
• Canned wild-caught salmon
• Canned sardines
• Whole-wheat Panko bread crumbs
• Dark chocolate bars/chips
• Plain popcorn

Image via kitchencoach.tumblr.com

 HERBS & SPICES

• Himalayan sea salt/kosher salt
• Black pepper
• Dried spices (cumin, chili powder, coriander, mustard, red pepper flakes, ginger, sweet and hot paprika, garlic powder, turmeric, curry blend, coriander, clove, cinnamon, cardamom, pumpkin spice all spice)
• Dried herbs (basil, mint, dill, rosemary, thyme, oregano, sage, parsley, black and white sesame seeds)

OILS & CONDIMENTS

• Extra virgin cold pressed olive oil
• Extra virgin coconut oil
• Toasted sesame seed oil
• Ghee (clarified butter)
• Raw, unfiltered apple cider
• Red & white wine vinegar/balsamic vinegar
• Rice wine vinegar
• Thai curry pastes
• Lite coconut milk
• Vacuum-packed miso
• Wasabi powder
• Nori seaweed wraps

FRIDGE

• Goat's milk/Kefir
• Vanilla unsweetened almond milk
• Coconut water
• Ketchup (without HFCS)
• Hummus
• Organic, grass-fed butter
• Salsa
• Dijon and grain mustard
• Wheat-free tamari and coconut aminos (a soy/gluten/wheat-free soy alternative)
• Organic cream cheese
• Hard cheeses (like Parmesan and Gruyere)
• Feta or goat cheese
• Smoked salmon
• Organic omega-3 eggs
• Ezekial brand sprouted English muffins
• Heat-sensitive oils (toasted sesame oil, flaxseed oil, almond and walnut oil)
• Brown rice gluten-free tortillas (these freeze well)
• Vegetables - cucumber, squash, butternut squash pumpkin, zucchini, baby carrots, peppers, kale, spinach, arugula, cauliflower, red cabbage, carrots, celery, leeks, romaine, beets, sprouts, green onions, sweet baby peppers, etc.
• Fresh herbs - rosemary, thyme, basil, parsley, cilantro
• Fruits - berries, melons, apples, oranges, lemons, limes, mandarins
• Horseradish
• Ginger
• Fruit spreads
• Seltzer water
• Nut butters - almond, peanut, walnut

OUT OF THE FRIDGE VEGGIES

• Onions
• Garlic, ginger, shallots
• Sweet potatoes
• Avocado
• Tomatoes

Image via telegraph.co.uk

 FREEZER

• Nuts (almonds, pecans, pistachios, hazelnuts, walnuts and pine nuts)
• Chia and buckwheat waffles
• Egg wonton wrappers (great for quick lasagna or homemade ravioli)
• Ezekiel brand sprouted flax bread
• Sprouted bagels
• Shredded unsweetened coconut flakes
• Seeds (flax, sunflower, pumpkin, sesame, chia and hemp)
• Frozen veggies - peas, edamame, spinach, okra, pumpkin puree
• Frozen fruits - mango, berries, pineapple, peaches (great for smoothies!)
• Organic chicken cutlets
• Organic chopped/minced chicken, turkey, beef
• Ezekiel brand sprouted buns
• Ezekiel sprouted tortillas
• Whole wheat ravioli

THE BASICS OF SUPERMARKET SHOPPING

So your kitchen is clean and you have a grocery list in hand. Let's go shopping! But before we step foot in the store, let's go over some basic rules of thumb to get the most out of your shopping experience. Remember, you need only make the good choices once. You can't eat poor quality foods at home if you did not bring them home to begin with!

1. Never go to the supermarket hungry, as you are more likely to throw in items you don't really need.
2. Go with a list and stick to it. A list will keep you focused on what you need, as well as keep you in the healthier perimeter of the store. There is where you will find all the fresh produce. The center aisles are the danger zones - full of processed foods. This is where corporate marketing and bogus health claims are in full swing. Watch out for foods that claim to be "low sugar" or "fat free". These foods usually contain artificial sweeteners such as aspartame, which is far worse than regular sugar. Enter these aisles at your own risk!
3. If possible, try to shop alone. Taking small children to the supermarket can pull and tug you in directions you don't want to go in. The checkout aisles are notorious for their candy and other evils that sadly, all kids want.

Image via coachwoot.com

The most obvious thing to think about when you start loading up your trolley is to pick REAL FOOD - whole, unprocessed, raw foods that come from the earth - not food items that are man-made in a factory. Try to limit foods that come in packages, boxes, cans and containers. Avoid foods that have lengthy, hard to pronounce ingredient lists (5-8 ingredients max).

Marketing statements on food items have very little, if any, regulation by the FDA. It's your job to be your own nutrition label detective. Labels offer up useful information that will help you make an informed decision about the food you purchase. Notice how you will never see a label with health claims on fresh produce.

Organic or not? Is it really worth the investment? Well yes, for some things it certainly is. Organic foods are void of pesticides, chemicals, GMOs and synthetic fertilizers. By buying organic produce, you are supporting local farmers who follow sustainable farming methods, while also investing in your community (as opposed to factory-farm powerhouses). As a consumer, this is empowering!

Because organic produce doesn't use chemical fertilizers and are grown the slow, old-fashioned way, they have a chance to absorb all the complex nutrients found in the carbon-rich soil (just like a good marinade). These organic fruits and vegetables have time to develop a thicker cell wall and therefore, more concentrated flavors. They are also packed with more antioxidants, vitamins and phytochemicals than regular produce.

If you can't buy all organic, I suggest checking out the Dirty Dozen list here. These 12 fruits and vegetables have the most pesticides and should be purchased organic when possible. Other items that should always be purchased as organic are eggs, meat/poultry and dairy (basically, all animal products).

If you have the option of shopping at your local farmers market, take advantage! Here the prices are lower, the nutritional quality is higher and everything is fresher. Produce in the regular supermarkets has often traveled far and wide so by the time it reaches the shelves, the nutritional value is highly depleted.

Look at you! You are nearly on your way! Your kitchen is stocked with a wonderful selection of staples, sure to allow you the tools to create any meal of your choosing! Hang tight because next week, we'll talk about exactly how to create meals with ease! If you've "fallen off the wagon", it's time to get back up and get your family eating well again! I'm here to help!

Kirsti Pesso is a Holistic Health and Wellness Coach (CHHC) and a certified ACE personal trainer. Currently living in Westchester, New York with her husband and two little daughters, she grew up in Australia where she spent much of her childhood in her father's professional kitchens. This instilled in her a deep connection and love for food. Her own personal journey and education has allowed her to merge her love for food with health and wellness. For the last 11 years, nutrition, fitness and holistic living have been a priority for her and her family.  With a deep passion for cooking healthy and clean meals, Kirsti has made educating her family on nutrition and healthy living, a priority. Also, having a background in psychology and social work has allowed her to connect her  extensive knowledge and education in the health and wellness fields, and help others who seek to live a balanced and healthy lifestyle.

Kirsti has simultaneously been running a successful freelance hair colorist and styling business and has been in the industry for nearly 25 years in Australia and New York. She has a loyal following, due in part to her holistic perspective on hair. 'Healthy In Beauty Out' was born out of Kirsti's love, passion and deep understanding that beauty is an inside job. Her business reflects a culmination of many different pillars of wellness and beauty,  and combines her talent and education in the areas of nutrition, food, fitness and hair. In addition to her freelance services as a colorist and stylist, you can seek more of Kirsti's advice on healthy living, fitness and beauty, by visiting her Facebook page. To learn more about how you can live a clean, healthy and beautiful life, join Kirsti on her 11-day comprehensive Cleanse Program. To learn more, visit her at www.healthyinbeautyout.com. 

RECIPE TIME: It's a Pumpkin Party!

Image via yellowcurls.com

BY: SARA WARNER, CONTRIBUTOR

Pumpkin, pumpkin, pumpkin! It's finally pumpkin season and there are many reasons to celebrate! I have to admit that I'm a little obsessed with this delicious squash!

Not only is pumpkin incredibly versatile (delicious in both savory AND sweet recipes) and easy to use (many canned and organic canned versions are available), but it also packs a healthy punch like keeping heart health, vision and waistlines in check (as long as you take it easy with the added sugar that usually accompanies it).

That's where I come in! Time for you to benefit from my pumpkin obsession! I've compiled a list of my favorite pumpkin treats that cut the sugar and fat into oblivion. All of these simple recipes are made with real ingredients and contain no processed ingredients. I bet you'll never guess that they're all sugar-free too!

Pumpkin Spice Brownies

(click here for the recipe)

Pumpkin Soup with Goat Cheese Croquettes

(click here for the recipe)

Pumpkin Chocolate Chip Bundt Cake

(click here for the recipe)

Pumpkin Bread {whole wheat}

(click here for the recipe)

Cinnamon Maple Pumpkin Seeds

(click here for the recipe)

Pumpkin Bacon and Artichoke Mac-N-Cheese

(click here for the recipe)

By day, Sara Warner is the Marketing Director for the Campus Recreation Center at Georgia Tech, but by night, she’s the voice behind the blog Pidge’s Pantry, a resource for those trying to eat healthier by implementing a 100% whole wheat and low/no sugar diet. A graduate of the University of Georgia with a double major in Broadcast News and Art History, Sara confesses that she dreams of going back to school to get her Masters and PhD so that she can become an Art History professor! In addition to her love for art, Sara finds pleasure in weekend trips to the farmer’s market and cooking for her family in the kitchen. She confesses that her favorite foods are chocolate and peanut butter, so you can be sure she features both on her blog!