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Micros 101

Micro is a shortened term for micronutrients, which are commonly referred to as “vitamins and minerals.”  Unlike macronutrients (carbs, fat, and protein), which you can read about here, the body only requires a small amount of vitamins and minerals hence the term “micro.”  

I could go on forever about micronutrients because there are so many of them with many different purposes and functions, but for the sake of time (and short blog posts) I’ll only touch on a few key micros that you may or may not be familiar with.

Vitamins:

Vitamin C aides in the absorption of iron, protects against free radicals, and helps with wound healing and building a strong immune system. One fun fact is that 1 cup of red bell peppers actually contain more Vitamin C than an orange! Sources: green pepper, red peppers, broccoli, oranges, strawberries, Brussel sprouts.

Vitamin A helps vital organs work properly and plays a role in healthy vision, reproduction, and the...

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Lentil "Sloppy Joes"

Looking for some yummy meatless meals to add to your mix? I was a vegetarian for 12 years and used to live off lentils, beans and legumes! This recipe is similar to my lentil tacos, but makes a great “sloppy joe” alternative! It does have a little more of a chili taste, but you could experiment with adding more tomato paste into the mix!  


Mushrooms are a great source of Vitamin D, a low-starchy vegetable, anti-inflammatory properties, and rich in many vitamins & minerals!
If you aren't a fan of mushrooms, this one isnt a very "mushroom-y" dish, the sloppy joe mix takes over. Chop the mushrooms very small to help disguise them.

 

Lentil "Sloppy Joes"

  • 2 Tbs avocado oil
  • 1 small onion, chopped
  • 8 oz mushrooms, chopped
  • 1/2 cup brown lentils, washed
  • 2 Tbs tomato paste
  • 1/2 cup tomato sauce
  • Sloppy joe seasoning packet
  • 2 cups + water


Add oil, onion, mushrooms, lentils to large skillet. Turn on medium- low heat. 

Add all remaining ingredients, adding water...

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Macros 101

 

What in the world are macros, what do they do, and which foods contain them?

According to dictionary.com macro is defined as anything very large in scale, scope, or capability.  When used in the context of food, macro is the abbreviated version of macronutrient.

There are three types of macronutrients: protein, carbohydrates, and fats. These three macros are required in large amounts by the body in order to function properly and maintain health.

Protein (1g of protein = 4 calories)

Protein is broken down by the body into amino acids and used to repair and build muscle, make enzymes and hormones, and contribute to many other important functions.  There are nine essential amino acids that we must get from food, because our bodies cannot make them.  

 
We obtain these essential amino acids through complete protein sources such as high quality animal proteins like humanely raised chicken, grass-fed beef, and wild caught seafood.  If you don’t eat...

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5 Ways to Improve Your Kids' Gut Health

5 Way to Improve Your Kids Gut Health

Scroll down to watch one of my live videos from my Mommy Feeding Family group in which any mom can join for free! I shared 5 ways to improve your children's gut health!

I go in depth during the video, but the 5 ways include...

1. Reduce inflammatory foods in your kids diet. Sugars, processed cookies, candy, juice, inflammatory oils, etc.  

2. Get outside and stop sanitizing everything. Bacteria, good and bad, live everywhere, and exposure to all kinds are good for our gut microbiome. There is certainly a time and place for bleach, but every day hand sanitizer is not doing you any good.  

3. If pregnant or hoping to be pregnant, and you have a choice, research shows children born via vaginal vs c-section and children breastfed vs formula fed makes a big difference. I know this isn't always an option, and I'm not trying to cause any mommy guilt, because Lord knows we all get enough of that, simply stating...

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Picky Eaters

We want the best for our kids and feeding them wholesome, nutritious food is a high priority, but it can be beyond frustrating if your child is a picky eater.  From coast to coast, lots of blood, sweat, and tears have been shed over broccoli.  

Ideally, mealtimes should be relaxing, calm, and enjoyable… for everyone, including you, mom! I’m here to help you take the stress out of mealtimes and the pressure off of YOU!

Remember this, every meal will not be perfect 100% of the time.  After all this is real life!  Look at the big picture...the overall goal is to instill a healthy relationship with food. So when your baby is no longer a baby, they are equipped to make healthy food choices on their own (most of the time).  Try out some of these tips to help your little ones develop that healthy relationship with food.

For more help with learning what to feed your family, nutritious dinners, making sure everyone gets enough protein, etc. join my Mommy...

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What is MCT Oil?

MCT stands for medium chain triglyceride, and it is commonly found in foods like coconut oil. Medium chain references the number or length of carbon atoms in the molecule, and triglyceride is a scientific word for fat or fatty acids of which there are three types:

  1. Short chain fatty acids with less than 6 carbon atoms (i.e. milk and butter)
  2. Medium chain triglycerides (MCTs) with 6-12 carbon atoms (i.e. coconut oil and palm kernel oil)
  3. Long chain fatty acids (most common) with 13-21 carbons. (i.e. vegetable oil like canola and safflower oil)

There are four common types of MCTs where the number represents the amount of carbon atoms in the chain:

·      C6: Caproic acid

·      C8: Caprylic acid

·      C10: Capric acid

·      C12: Lauric acid

Currently, there is much debate over whether or not C12 acts as a true MCT in the body.  Some contest that it acts...

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Is Coconut Oil Bad for Me?

Did you see the article shared by USA Today and many other news stations that stated how the American Heart Association says eating coconut oil isn't healthy? Here is the article. 

One line from the article states, "You can put it on your body, but don’t put it in your body," Sacks said. 

I know that as consumers this is SO confusing!! One group says coconut/saturated fat isn’t “bad,” and there this well respected organization is saying something different! What are we supposed to do?

Well, we need to educate ourselves, people. The AHA is the same group who told us to eat low-fat foods loaded with sugar and margarine laced with trans fats. Ugh.

1. Let’s get on the same page- we all understand FAT is not bad, right?
And that sugar is actually more the culprit for most health diseases!?

2. This is not a “NEW” study. The article even says, this is a review of existing studies. People like “disruptive” headlines though

3....

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8 Kitchen Staples

Stock up on these kitchen staples, and you will always have a wholesome meal and yummy snack on hand.  When you’re in a pinch, these food items are total lifesavers!   

1.     Frozen Meat

Meal planning got away from you this week?  No problem, defrost that frozen pound of ground beef.  Then throw it in a skillet and season it to your preference. Tacos or a taco salad is an easy meal when you’re in a time crunch and one of my go-tos. I do recommend organic, grassfed meat, when possible.

 

2. Freezer Meals

Next time you make a freezer friendly meal, double the recipe and store the second batch in the freezer for a rainy day. That way, when you have limited time or your little one distracts you and dinner goes from done to burnt (it happens to the best of us), throw that freezer meal in the oven.  Done!

 

3.     Frozen Vegetables

Need veggies in a pinch? Always keep a pack of frozen...

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Low Sugar Snacks for Kids

“Mom, I’m hungry! I want a snack!” Many of us have heard this all too often! If you struggle to keep your kiddos full and satisfied, you’re not alone.  

A child’s typical snack tends to look more like dessert.  Unfortunately, these sugary “snacks” are going to provide a quick burst of energy followed by a crash and hunger.  It’s a vicious cycle.

Snacking and better food choices for our kids is something we discuss heavily in my Mommy Feeding Family 2.0 program. 

You'll notice in the snacks listed below, healthy fruits and vegetables are usually paired with a source of fat and/or protein! This is important for our kids. 

The American Heart Association recommends children under 2 should have NO added sugar.  Note the difference between added sugar and naturally occurring sugar.  Added sugar is added to foods such as soda, candy, cookies, cakes, juice, ice cream etc.  While naturally occurring...

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5 Healthy & Easy Slow Cooker Recipes

If you are busy mom, always on the go, or your professional life leaves you little time to prepare healthy meals…dust off your slow cooker! No need to stress about making time to cook. Your slow cooker has your back! 

Here are 5 easy slow cooker recipes to incorporate into your meal plans…

1.     Fajita Chicken

  • 2 lbs chicken thighs
  • 1 onion, sliced
  • 1 red bell pepper, sliced
  • 1 green bell pepper, sliced
  • 2 Tbsp chili powder
  • 1 Tbsp ground cumin
  • 1 tsp pink himalayan salt
  • 1 tsp black pepper
  • ½ cup salsa
  • Place all ingredients in slow cooker, cover, and cook on low for 6-7 hours or on high for 3-4 hours.

 Serve in a sprouted grain wrap or over a bed of dark, leafy greens for a chicken fajita salad.  Sprinkle with shredded cheddar cheese (or your favorite dairy-free substitute), fresh diced tomato, and avocado slices. YUM!

2.     Banh Mi

This is traditionally served as a Vietnamese sandwich. Here is a healthier...

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