Happy New Year - Happy Changes!

It is that time again, the end of the old year and the beginning of a new. It is the time we customarily look back at our progress through the last year and set goals and plans for ourselves for the coming new year.

Have you made changes in your life this past year? Have you started taking small steps to live healthier and take better care of yourself and those you love?

What changes are you planning for the new year? Are you planning changes that  are big and all at once like giving up smoking or soda? Or are you planning on making little changes throughout the year? Like adding more vegetables to your day through snacking or switching from a white bread to a bread made with whole grain?

I personally am doing a bit of both. My husband goes to  the gym regularly and I am going to start going with him. This is my big all at once change. I am just planning on doing some walking and working my way up to some running. This is going to be tough for me, I've never stuck to an official exercise plan before. I love walking outdoors and doing yoga, but I have never had a big commitment to daily exercise. I am excited and also really scared. I don't want to let myself down and fail.

As far as little changes I am going to continue with Food $ense and all their great programs. I am going to continue eating more fruits and vegetables and whole grains.

What are your plans for the new year? Do you have plans that are going to help you succeed?

Some of the ways you can assure you stick to your resolutions are in this article from the Des Moines Register

Scranton University psychology professor John Norcross is offering ways to follow through on your New Year's resolutions.

Last year, 40% of Americans planned to make resolutions on Jan. 1. Popular ambitions included the usual suspects: losing weight, improving finances, quitting smoking and reducing alcohol use.

"Resolutions have been uncannily similar and stable over the years," Norcross said.

But, the author of Changeology: 5 Steps to Realizing your Goals and Resolutions says resolutions are hard to keep for many Americans. Last year, Norcross predicted 50% would break one, if not all, of their goalsby mid-January.

Here are some tips from Norcross to keep your New Year's goals. And remember, it's a marathon, not a sprint!

1) Make changes to your behavior.Changing your routine can bring different results. Instead of trying the same thing over and over again, expecting a different outcome, people need to modify their behaviors.

2) Define SMART goals. When setting targets, use the SMART acronym: specific, measurable, attainable, relevant and time-specific. Norcross says that individuals must go further than simply saying, "I want to lose weight." "Specifically, what are you going to do so that you can measure and track [your weight] over time, for say, the next three to four months?" he said.

3) Track your progress. Norcross calls this technique self-monitoring. A calendar, or a calendar app, is a handy tool you can use to track your goals. "It also can show you what the triggers of your behavior are and it can alert you to any early slips," Norcross says.

4) Reward small achievements. When you reach a portion of your goal, as an example you lose 10 of those 25 pounds, be kind to yourself. Recognize the accomplishment and perhaps do something nice for yourself. This will help keep you focused and excited about the overall goal.

5) Make it public. When individuals announce their goals on social media, to their families or in the workplace, they are being held accountable by those closest to them. The upside to this, Norcross says, is it can keep you on track. The downside: "It potentially increases embarrassment if they fail," he said. So, it depends on how open you want to be about your resolutions.

6) You are human. Chances are you may slip up once or twice during this process. It's OK. Norcross says it is important to deal with failures by getting back on track and continuing along your journey. Seventy percent of successful goal-setters said that their first slip actually strengthened their resolutions. Norcross says to adopt the outlook, "I'm human. Let me learn from it, and let me keep going."

Cooking Greens

Once upon a time, I was very afraid to cook greens, I had eaten them once at a restaurant and cleared everyone else's plates as well as my own. But I had no idea how to cook them at home - and I wanted them to be healthy. It made no sense to me to cook these amazing super foods and use a ton of things that were horrible for me in the process.  That is when I found this recipe / method of cooking greens.   You have to try them Amanda's way, they are so delicious they will have you craving them late at night just like I do.

Halfsies Cookies

I found this Ultimate Baking infographic.   I love baking, but sometimes I feel guilty because it isn't all that good for you. Well, It can be not all that good for you.

I decided to bake some cookies last night and Half out everything that was less that healthy and make 1/2 of the ingredient a healthy substitution. I used half the white flour that is called for and used 1/2 whole grain spelt flour.  I used half the butter, and substituted apple sauce. I halved the sugar and used half Stevia (my preferred "sugar alternative").

The cookie dough turned out magnificent, It was creamy and sweet and so delicious. Some people at my house choose to eat their cookies in dough form.  But for a real substitute baking success the cookies had to be baked.

They turned out even better than I could have hoped. I don't think the kids noticed any of the changes at all and the end results were so good we gave a plate to the neighbors and didn't preface with an apology that they were healthy cookies. 

Being a good example to those you love.

As it gets closer to New Year's and resolutions - remember, You are the best example for those you love.

My First Attempt at Kale Chips

It seems like the world Kale Chips quite a long time ago.  But kale is still really new to me and eating in chip form seemed really scary. 

One of the spotlight Veggies for the month is Winter Greens and I have discovered that I really really Love greens. I even really like Kale. 

The ingredient list is simple and the process is actually quite easy.  Take your much of kale and destem it. Wash it, and tear it into the size pieces that you are wanting. I left mine quite large. Then dry it really good. You can use a salad spinner if you have one, or just a paper towel will do a fine job. 

 Then put your clean dry kale in a bag and toss it with some olive oil.  I found this way to be much simpler than putting it in a bowl and trying to make sure all the leaves got covered.  Plus, I secretly used this opportunity to "massage" my kale and break up some of the tougher stems that still were in the leaves.

 Then I spread them out on a cookie sheet and put the whole thing into my oven that I had preheated to 300 degrees and cooked them for 20 minutes.

I'll be honest with you, these brought the kids upstairs from hibernation, they brought my husband out of the back room and everyone wanted to know what smelled so good!  It took some bravery to try them at first, especially on the kids' part. But most of them really liked them.  I didn't even have any left to save. But if you happen to have some left over to "save". You can put them in a plastic back and they will keep in the fridge for a week or two.

Winter Squash Pasta Sauce

I have had an acorn squash sitting around my kitchen for a little while. I have been wanting to do something kinda fun with it and happened upon the idea for a pasta sauce. 

A few years ago at my local big box store they sold a squash pasta sauce that was absolutely divine and I fell in love with it. My kids loved it and so did my dad because it didn't give him heartburn like the red sauce does. 

So I decided today to make pasta for dinner and for a little something different try and have squash sauce with our pasta.  I happened to have an acorn squash on hand, but butternut squash would work well too. Remember that most winter squash can be used interchangeably in recipes. (the most notable exception is probably spaghetti squash - much to stringy)

This is the recipe that I started with.

INGREDIENTS

1 butternut squash weighing about 2 1/2 pounds

1 pound pasta

1 tablespoon of olive oil

1/3 cup of chopped shallots or onions

1/4 cup of packed, freshly grated Parmesan cheese

1/3 cup sour cream or Greek yogurt

1/8 teaspoon of grated nutmeg

1 tablespoon of chopped parsley, for garnish

Salt and pepper to taste

Water as needed to thin the sauce, about 1 cup

Start by cooking your squash your favorite way.  Here are some ways to cook winter squash.

Once your squash is done cooking, give it some time to cool and begin to saute' an onion. Cook your onions just until they start to brown and then toss them in the blender. Add the fleshy meat that you have scraped from out of the squash skins.  Add water, cheese, 2 tsp of salt and the nutmeg and puree.  Once you are done with this transfer to a small sauce pan and add the sour cream to heat, but don't let the sauce boil. 

Zesty Bits of Sunshine - the Orange!

Allow my nostalgia to show a little bit here, but I love the Christmas stories that talk about olden times and children getting an orange in their stocking and how sweet and rare they were.  I like to imagine pioneer children recieving this strange and wonderful fruit. How they must have savored the feel and the smell and oh how wondrous the taste must have been.  I know my inner nerd is showing a little bit, but I like to image those things as I peel into an orange at this time of year. Aren't they amazing with their zesty spray as you zip back the peel. Isn't the smell almost more than you can stand? I love sectioning mine out and spreading all the little pieces out and seeing just how many I have to enjoy.

Oranges come into season the first part of December and are at their peak until March. I like to think it is a special little gift from Mother Nature that when things are so cold and yucky outside these little fruits of sunshine are at their best.

One of my favorite things to do with oranges that is a little bit different is put them on sandwiches. I know it sounds crazy, but it is so very good.

I like this recipe found on the Food $ense spotlight Orange handout. In fact, it is where I got the idea, but you can experiment with Create a Wrap / Sandwich and make your own orange themed sandwiches.

Oranges go great in salads, make great main dishes, and don't get me started how great they are in desserts. But I think most of us enjoy them best in all their plain glory.  So don't forget to stock up on your oranges and be sure to sneak one into the toe of the Christmas stockings for all the good little boys and girls at your house too.

Hot Broccoli Dip

Broccoli is one of the spotlight veggies of the month here at Food $ense.  I love broccoli, the kids love broccoli, but sometimes we get in a broccoli eating rut here at our house. Little trees for dipping happens at least twice a week around here. But when the holidays roll around we mix things up a little bit.

This dip is actually one that we have made in my family ever since I was small. It was one of my favorites back then and I am super excited to share it with you now.  We used to call is Sheri's dip because she first made it for a family party and then we just kept calling it that and making it in bigger pots.  We are up to the full crock pot size. I am not embarassed to say some people in the family eat it like broccoli cheese soup.

Hot Broccoli Dip 

1 cup fresh broccoli heads or florets, chopped (about 6 ounces)  I have used frozen and also "cuts of broccoli" 

1/4 cup onion, chopped 

1/4 cup red bell pepper, chopped 

1 ounce (1/4 cup) Parmesan cheese, grated 

1 clove garlic, pressed 

1 cup (4 ounces) shredded cheddar cheese 

1/2 cup fat-free sour cream 

1/2 cup fat-free mayonnaise 

1/8 teaspoon ground black pepper 

Preheat oven to 375°F. 

Chop broccoli, onion and bell pepper using knife or food chopper; place in 1-quart mixing bowl. Grate Parmesan cheese; add 2 tablespoons to vegetable mixture. Press garlic using a garlic press (or mince and add to vegetables along with remaining ingredients, mixing well. Spoon into small baking dish. Bake 20-25 minutes or until heated through. Sprinkle remaining 2 tablespoons Parmesan cheese over top and surround with Pita Chips for serving. 

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Sorta Chips with Salsa

I have a brother that is really into eating whole foods and being healthy. We just went on a weekend getaway this last weekend with them and he brought "chips" and salsa for himself. He got them out for a snack and we all couldn't resist them, they were so darn delicious! 

They were just salsa and cute sweet potatoes. The sweet potatoes were raw and just thinly sliced (not even super duper thin). There is just something about the crispiness of the sweet potato and the spiciness of the salsa that makes them both work really well together.

You don't prepare the sweet potatoes in any special way, you don't have to soak them or rinse them or anything, just slice and eat.

 Be sure you cut up a big one (or two) though because once you start munching these you are not going to be able to stop.

Celebrating a little overwhelming insanity

I had a dream last night. I was a bridesmaid in the wedding of a high school friend and I had lost my dress. I was wearing to slips, one as a slip and the other as what I thought was a jaunty looking cardigan to cover the slip-y-ness of the first one. I was running around the wedding chapel / funeral home / 500 room mausoleum and was completely lost and kept encountering things like people playing a roulette wheel and a room with kids in a fountain eating the pennies which were chocolate coins. It was a very strange dream.

Why do I tell you about this strange dream? So you can know that I am losing my mind? No, because I have been thinking about how crazy and hard life gets sometimes.

Life is also good and filled with wonderful things, but there are times when it can seem really hard and really overwhelming and really just... too much.

I woke up from my dream feeling frazzled and almost out of breath from the panic of looking for the dress and having no idea where I was. I spent most of the morning trying to shake that feeling and think of something better. - Then I got an email that reminding me to Celebrate What is Right With the World. 

There is help if you are someone who is struggling around the holidays with food insecurity and hunger. If you are needing more long term assistance - Here is that too. 

And for all of us, those struggling and those who are not - there is no more perfect time that the holidays to celebrate what is right with the world. 

Sit your family down for a simple meal and enjoy each other's company. Talk about your favorite family traditions and what you like best (or what is the worst) thing about this time of year.  Stand with your family in the kitchen and prepare a meal and talk about what kind of things you are looking forward to this winter season, perhaps sleigh riding or a snow fort.

Yes, I know it is cold outside and we have all done our fair share of complaining about how cold it is. But let's do a little bit of celebrating too. Celebrate how good the cold air feels in your lungs when you are breathing heavy shoveling snow or Celebrate how silent the night is when the flakes of snow are big and fat and falling so slow they almost seem to stand still in the sky.

As I am sitting here writing the chubby little birds are flying in and out of the trees in the backyard to their homes in the ivy bushes, they are chirping at the last little bit of the day's sunlight and at each other.  They remind me that we all seem to struggle a little but we don't have to stomp and growl about it - we can fly and sing.

The last of the last of the good weather days - and what you can do about it.

We spend so much time outside in the nice weather this weekend? Did you do something outside too?

 The boys played football and catch and keep-away, and went on an "adventuring" walk.

But today the weather has turned much much colder. I actually got a little job into running from the car into the grocery store and from the store back to my car because the air was so cold it hurt to breathe. I was trying to get out of it as soon as possible.  Even with hats and gloves and coats, I think it is a little too cold to be playing outside. 

And so what to do about it?  How do you stay active when you have to stay indoors? 

I know you face the temptation of curling up on the couch under a blanket with a warm beverage and some popcorn and waiting Old Man Winter out, I face that same temptation too, But can't undo all the progress we have done for our healthy lifestyle just because the weather has changed. How silly would that be in all reality?

And so I am presenting you with some ideas on how to stay active indoors and ways to keep your healthy active lifestyle momentum going. 

There are so many of them, I have been reading them and finding them on the internet longer than I should have been. But there are just so many good ideas!

Here are some ideas for your serious weight trainers - ideas like rearranging your kitchen to remodeling kids rooms and using the coach for a weight to lift. 

Here is a list of 10 kids games you can play with your kids indoors to be active and also some GREAT personal reminders like... You are the most important example your kids will follow. 

These are some more creative ways to be active with your kids - some really good general ones, like go swimming and play at the indoor gyms to plain old braving the outside! 

Parenting.com has a list of 18 get off the couch games - some you are have heard of, hopefully most will be new to you. With these ideas you'll have no excuses left to sit there on the couch instead of being up and moving. 

Here is one just for us adults. If you were an outside walker and the cold weather has chased you indoors. Here are a few amazing ideas about how you can keep your body moving. 

Create a Soup - Turkey Tortilla

Last night the weather started to turn cold. It was definately soup weather and I was facing that last of the turkey leftovers. 

I busted out my Create a Soup handout and decided I was going to make some soup using my leftover turkey. 

I gathered my ingredients according to my hand out. 

• First - Onion to Saute'
• Second - Vegetables ( 2-3 cups) I Chose frozen corn and a can of green chilies. 
• Third - Protein - I was going to use the last of our leftover turkey dark meat. 
• Fourth - Starch - I used a can of Tri-Blend mixed beans. These are my absolute  Favorite!!
• Fifth - Broth - I choose the can of tomatoes with water added, because I like chunks of tomatoes in my tortilla soup (it makes me feel like I am eating chunky salsa)
• Sixth - Seasons - This one was easy because I knew I wanted a southwest flavor. I used cumin, chili pepper, garlic and chilies. 

I saute'ed the onion and then just dumped everything else into the pot. It immediately smelled so good. 

My husband hopped in the shower before I started the soup and I had it simmering and making everyone hungry by the time he got out. 

We did something a little bit fun when we served it, We added a dollop of sour cream and a 1/2 chopped avocado. 

I will have to be honest with you, I am feeling extremely confident about this Creates Curriculum. The more that I use it the more I feel like I can make almost anything in my kitchen.

The other night, Joseph suggested we just go out to eat, I said, "I can have something made before we even got there and back". and I honestly believed what I said.  We made a skillet and had a delicious dinner that I was happy to feed my family, knowing they were eating something good for them and that we were spending time together in the kitchen and around the dinner table.