Swapping Habits for Healthier Living

When it comes to cooking, you’re always on the lookout for new recipes, easy shortcuts and ways to make familiar recipes healthier without sacrificing the great taste. If you are a health-minded cook, here are some tips to get you started:

1. Add colors to your foods – Colorful fruits and vegetables quickly decorate a traditional recipe and make food appear much more appetizing. Look for deep greens in spinach, vibrant reds in tomatoes and a rainbow of colors in peppers to add to your casseroles, lasagnas or meat dishes.

2. Swap out the plate size – It may surprise you to learn serving meals on smaller plates encourages people to eat less food. So downsize your dinner plates, and you might find your family eating the proper portions. You’ll also ensure they clean their plates!

3. Change your take-out menus to meal plans – If you have a stack of take-out menus in your home, replace them with recipes and a daily meal planner. Having a planner will help you arrange a weekly grocery shopping list and save you time and money by limiting the number of nights you eat out.

4. Flip the after-dinner routine – Instead of settling down into the couch after dinner, jump start your digestion and take a family walk around the neighborhood together. For healthy bodies, the Centers for Disease Control and Prevention recommends people work their way up to 150 minutes of moderate-intensity activities per week, which can include a brisk walk (at a 15-minute mile pace).

5. Vary the ingredients – If you already have family-favorite recipes, look them over to see if there are ways to swap healthier ingredients in place of others. For example, corn oil can help lower LDL or “bad” cholesterol more than extra virgin olive oil, according to a recent study sponsored in part by ACH Food Companies, Inc. which sells Mazola(C) Corn Oil. The research found plant sterols, which are naturally present in corn oil, have heart healthy benefits such as preventing the absorption of cholesterol in the body. Corn oil contains more cholesterol-blocking plant sterols than other cooking oils, making it a healthier swap for your favorite recipes.

If you’re looking for a new delicious recipe that uses corn oil, check out this Kick’N Chicken recipe:

chickenKick’N Chicken with Mango Salsa

Ingredients:

4 boneless, skinless chicken breasts (one pound total)
2 tablespoons Weber Kick’N Chicken Seasoning
1/4 cup Mazola(C) Corn Oil
3 tablespoons fresh lemon or lime juice

Mango Pepper Salsa
2 cups diced fresh mango, 1/4-inch dice
1 cup diced red bell pepper, 1/4-inch dice
3 tablespoons minced red onion
1 tablespoon minced jalapeno pepper
1 tablespoon fresh lemon or lime juice
2 tablespoons minced, fresh cilantro
Salt and pepper to taste

Instructions:

Preheat grill to medium heat, or between 350 to 450 F.
Trim excess fat from chicken, rinse and pat dry using paper towels. If necessary, pound chicken to an even 1/2-inch thickness using a mallet, rolling pin or cast iron skillet (this will ensure the chicken cooks evenly). Place chicken into a 1-gallon size resealable plastic bag. Add seasoning, oil and lemon juice to the bag. Seal bag and turn to thoroughly coat chicken.
Grill chicken over direct high heat for 6 to 8 minutes. Turn chicken and continue to cook for 6 to 8 minutes until cooked through. Transfer cooked chicken to a serving plate.
Combine salsa ingredients in a bowl; stir and season to taste with salt and pepper. (Can be made up to 8 hours ahead and refrigerated until ready to serve.)
Top grilled chicken with mango salsa and serve immediately.
Recipe tip: Try slicing the chicken onto warm, low-fat tortillas, top with mango salsa and crumbled queso fresco cheese for delicious spicy chicken wraps.

Makeup to Enhance Your Natural Look

Sometimes less is better, especially if you’re aiming for an all-natural look. Makeup can be time consuming and tricky on which colors fit your skin tone but here are a few helpful products and tips to create a new, more fresh look.

First of all when starting your daily look, make sure you’ve completely cleaned your face and with either your fingertips or a makeup sponge apply Benecos natural BB cream evenly on your face. Benecos BB cream is a facial cream and light foundation that has a mix of eight different benefits to your skin.

makeupNext, try applying a small amount of Benecos natural powder blush with one of the wide range of brushes offered by Luxie Lush to the apples of your cheeks to brighten up your face.

Tip: Changing your makeup brushes is a must! If your brush is constantly shedding, has a different odor, has any cracks or if it loses its shape then it is time for a new one.

Last but not least final touch to add, is lip-gloss. Rozgé lip gloss is all natural and made with organic ingredients. Rozgé provides protection to your lips while adding a statement with the 22 different shades offered.

If you’re going out on the town, try their reddish orange tint, Dublin or if you want a more subtle color go with their baby pink, Olso.

Now go show off your new look!

Written by Kristi Hall

 

 

Create a Cozy and Clutter-Free Kitchen

Clutter can disrupt the flow of any home, bringing unwanted stress and frustration, especially in the kitchen. As one of the most prominently used rooms, maintaining a clutter-free environment will create a happier and healthier space for your family to enjoy. Here are a few tips to help you achieve and maintain a fully functional, chaos-free kitchen.

1. Look better, feel better. Whether you’re entertaining friends or just hanging out with family, hosting others at your house is fun, but can also be stressful. Even if it’s last night’s dinner dishes or wine glasses from your latest soiree, allowing clutter to pile up in the sink can negatively impact the look and feel of the entire kitchen. 

To make cleaning easier, find the best faucet to meet your cooking and entertaining needs. Try installing the Lindley pulldown kitchen faucet from Moen. Its traditional style creates an impressive focal point at the sink and increases performance with its high-arc pulldown spout and multi-function spray. Plus, the Spot Resist stainless finish resists fingerprints and water spots, keeping your faucet looking cleaner, longer. In addition, it comes with a coordinating soap dispenser to get one less item off your counter, which will make keeping the sink area clean and clutter-free a snap.

2. Organize chaos. Unused items, like the waffle maker that you desperately desired 10 years ago (but have yet to use), needs to go. To make some space in your kitchen, grab three boxes: one for garbage, one for donations and one for belongings you want to keep. Allocate a few hours and begin organizing. While separating items, ask yourself when did you last use this? With the exception of holiday-specific dishes and tools, if it’s been longer than a month, donate it or throw it away. Once everything is in a box, find the best spot for items you’re choosing to keep.

3. Get creative. Many kitchens suffer from countertop overload. This is where too many kitchen appliances and miscellaneous items, such as mail, phone chargers and car keys, seem to find a home. The solution to clearing this area is simple – get creative. Dish towels are infamous for cluttering countertops. They don’t have a designated home and therefore, are carelessly strewn about. Establish a special spot for this kitchen necessity: mount hooks, towel rings or towel bars, on the side of an upper cabinet, the end of the island or in another kitchen work space.

4. De-stress your life. It happens to all of us: your significant other informs you last minute you’re having guests for dinner, and the chores you need to complete before their arrival seem endless. To make this experience less stressful, spend 15 minutes each day maintaining a clean and orderly kitchen. Place dirty dishes in the dishwasher, wipe down the countertops, sweep the floors, put away toys and tablets and file mail. Simply staying on top of these little tasks will make it easier to accommodate unexpected company and allow you to enjoy their visit.

Bella Girls Get Healthy!

When Bella girls Cory, Stacey and Hayleigh decided to try Pure Barre together, they knew they would need to commit to the workout routine in order to see significant changes in their lives. By signing up for a three-month membership, and committing to attending class at least three times a week, they began to feel healthier and lose inches within their first month.

“The first class was a killer!” Cory laughs and says, “I definitely felt it for a few days afterward. I have really been challenged, in a good way, to improve my overall fitness level.”

pb1In fact, all three participants are starting to notice a difference in their bodies. “I have noticed tremendous changes in my upper body strength in particular,” explains Cory, “and I am definitely tightening my core.”

Pure Barre is different from other workout programs. The moves are small, and the repetition really inspires change in your muscles. The instructors understand if you need to modify the movements to make them safe for you, but they encourage you to push yourself and reach your full potential. They also let you know when you are doing something right.

“I love how the instructors praise you by name in class,” says Stacey, “that helps when you are really trying to focus and have that mind/body experience. It is also incredibly helpful that, if they see you in the wrong position, they come over and try to help you. They want all of us to get the most out of the time we spend there and their attention to our strengths and weaknesses helps us achieve that.”

Fitness Goals:

Cory: “My fitness goals were to integrate a regular fitness regime to my week again after several months ‘off.’ I also want to strengthen and tone my body.”

Stacey:”My goals were very simple. I just wanted to get through the first class! Going into something with no idea what to expect is always a scary thing. I have found the workouts to be easier to complete each time, and I love the fact that when I stretch the next day I feel my muscles hurting. I know I am doing something right!”

Hayleigh: “I definitely wanted to tone and strengthen my body, shedding some of the weight I have gained in the past two years. For me, this is part of a lifestyle change. My ultimate goal is to have more energy and be healthier—losing weight and inches would be an added bonus.”

pbDieting:

To get the most out of any workout routine, it is important that your other daily choices reflect your new healthy lifestyle. Cory already had a well balanced, low carb diet that she continues to follow. Stacey and Hayleigh, however, had to make a few changes.
“I am trying to keep it low carb,” Stacey explains, “I am eating more fruits and vegetables—staying away from beer and bread. It kind of defeats the workout to indulge in those after class.”

“My biggest problem is turning down a slice of pizza when my husband makes one for dinner,” says Hayleigh,” However, the more healthy food choices I make, the more energy I have throughout the day. I also sleep better at night if I let him have the pizza to himself.”

All three women are excited to continue the program and share their results with you over the next three months. In the meantime, you should check out Pure Barre for yourself and let us know what you think! Visit their website, www.purebarre.com to find a class that fits your schedule.

10 Foods Impacting Your Mood

Did you know the food you eat can literally make you feel happy or sad? Nutrition is one of the main components of mental health, so it’s important to stock your plate with good food while cutting some of those less beneficial alternatives.

“Food can definitely alter your mood,” says Dr. Shoshana Bennett.“Sometimes the effect is immediate, other times there’s a delay of an hour or so. Over time, the wrong foods can create a continuous foul mood or negative state of mind. Many people still aren’t making the connection between their emotional well-being and what they ate for dinner – or the last 200 dinners.”

Bennett explains that certain foods can negatively affect the neurotransmitters in our brains; these chemicals control sleep, appetite, mood and more. Bad foods can also cause inflammation, which may lead to other physical and mental disorders. She recommends eating these five types of food to feel happy, healthy and balanced:

1. Complex carbohydrates
Foods like beans, potatoes and whole grains are necessary for staying upbeat, as the complex carbohydrates they contain help the brain make serotonin, a mood-changing chemical. Without enough complex carbohydrates, a person can become angry and depressed.

 2. Cold-water fish
Salmon, mackerel and sardines are high in the omega-3s that help boost mood. Several studies show that a deficit in omega-3 fatty acids is linked to anxiety and depression. Most people in the U.S. don’t eat enough fresh, cold-water fish, so supplements are required.

“It’s important to use omega-3 supplements of pure quality,” says Bennett. “This means knowing where the fish comes from and how the supplements are manufactured.”

3.  Selenium
“Research shows people with low levels of the mineral selenium have poorer moods, including the tendency toward depression,” Bennett says.

Foods rich in selenium include shellfish, tuna, nuts, seeds, fish, pork, chicken and pasta. Bennett cautions that too much of this mineral is not healthy either, and recommends checking with a health care practitioner for guidance before taking selenium as a supplement.

4. Folic acid
A diet too low in folic acids can deplete serotonin. Research suggests that depression can be relieved by taking folate supplements or eating more food containing folate, such as spinach, lentils, garbanzo and other beans, romaine lettuce and broccoli.

“Folate is water-soluble, so your body does not store it,” says Bennett. “You need to eat foods regularly that contain it.”

5.  Vitamin D
Vitamin D-rich foods like eggs, milk, cheese and fatty fish (like tuna) help to activate serotonin. Furthermore, research shows a strong connection between low levels of vitamin D and symptoms of depression.

Knowing what foods to skip is just as important as knowing which foods to eat, so Bennett recommends cutting down on these “bad-mood foods”:

1. Sugar
Eating sugar provides a rush of energy, but soon afterward, blood glucose levels drop and lead to low mood and short-temperedness.

2. Sweeteners
Aspartame and other sweeteners can cause depression and insomnia since they block the production of serotonin. If you want a sweetener but are trying to avoid sugar, use stevia or xylitol instead.

3.  Processed carbs
Snack foods, white bread, most cereals and pasta contain processed carbs that negatively affect blood sugar levels the same way as sugar.

4. Hydrogenated oils
Trans fats are physically and mentally dangerous because they can contribute to depression and other illnesses.

5. Sodium
High sodium can negatively affect the neurological system and contribute to depression and fatigue.

“You don’t have to make major changes all at once,” says Bennett. “It’s often more beneficial if one small, realistic alteration is made at a time. Once you experience the payoff – not just read or hear about them – then it becomes fun!”

Product Spotlight: Shashi Socks

Natalie, founder of Shashi Cool Feet Socks found the solution to keeping her feet protected while enjoying one of her favorite hobbies, Pilates. Shashi socks are a one of a kind accessory.

They appear to be normal socks, but each one is specifically for either your left or right foot. A “Running Dog” mascot shows on the outside of your ankle to help you determine where each one belongs. Shashi socks are not only stylish but also offer protection against injuries to your skin and can reduce the chance of blisters.

The slip-resistant grippers are perfect for Pilates and yoga but can be helpful when engaging in various fitness activities. Additionally, the thin mesh fabric on top is not only comfortable, but keeps your feet cool.

If you are looking for somewhere to show off your socks, try Pure Barre in Roanoke! They have a flexible class schedule and great instructors to help you achieve your health goals.

You can read more about their classes in our September issue. In the meantime, go ahead and order a pair (or two!) of Shashi socks and keep your feet happy!

 

Written by Kristi Hall

Hosting a Dinner Party

Some might call the dinner party a lost art, but gathering family and friends around the table to eat great food, drink fantastic wine and enjoy each other’s company is the perfect way to celebrate. Creating an elegant, effortless evening to remember is easier than one might think.

Perfecting the dinner party is about putting people at ease and creating an environment that encourages conversation and laughter – the two most important elements of a successful dinner party. So, instead of trying to impress guests with fancy culinary skills or decorating prowess, focus on five simple tips:

1. Light can be the life of the party

From glowing centerpieces to sparkling votive candles, elegant party lighting is always a bright idea. Candles set the mood and create ambiance – and allow your guests to truly shine.

2. Let the wine flow

The right wine can perfect the moment and no dinner party would be complete without it. Greet guests with a bright and beautiful sparkling rose and keep it flowing during the cocktail hour. During dinner, offer one red and one white wine.

3. Of course dessert is a food group!

Dessert is the perfect way to end an amazing meal. Leave your guests floating on air with angel food cake topped with a Prosecco-infused frosting.

4. Don’t let guests leave empty-handed

Giving guests a little something to take home when they leave extends the good vibes. Say goodnight in a unique way by sending guests home with a bottle of wine or votive candle to re-create the magic in their own home.

New Image365. Remember to breathe

If you’re having fun, your guests will too. Take a deep breath and, while you’re at it, give your red wine a little air, too. Aerators open up the aromas and flavors, making every sip better.

Get Organized!

Keeping track of appointments by recording them in a planner allows us to see our lives from a more holistic point of view and reflect on our goals both accomplished and left unfinished.

With that in mind, we compiled a list of our favorite planners to help you stay both organized and focused:
The Emily Ley Simplified Planner features bright covers and rainbow monthly tabs that will keep a smile on your face during hectic times. Each day has its own full page, which is divided into an hour-by-hour planner, a to-do list, a notes section, and a place to record the dinner menu. The planner comes with an attached notepad with pages that easily tear out. For the busy mom, there is a place for weekly prep each Sunday, and a box to fill with short memories from the week that transform this planner from a simple agenda to a beautiful memory book.

Mom Agenda is full of organizational solutions that can take your life from chaotic to condensed in just minutes. The planner features full monthly views as well as yearly views and is bound in soft leather. However, the most unique feature of this planner is its daily layout. Each day has its own full page with space for an hourly schedule, specific appointments for up to three children, a spot to list dinner plans, and room for a to-do list. The planner comes in a full desk size as well as the Mini Daily size, which is perfect to slip into a purse or diaper bag.

New ImageThe Day Designer provides an innovative layout for women of all ages. Each day has its own full page, with plenty of space to write out hour-by-hour commitments. It has a “top three” to-do-list at the top of the page so that you never forget your most important tasks. There is also space for a running to-do-list, and a place to record a daily gratitude. Each day has an inspirational quote to keep you going if the gold corner protectors, brass spiral, and beautiful thick pages aren’t enough inspiration.

Editor’s Note: The Day Designer Planner is currently sold out on her Etsy website until September 15. However, if you can be patient and remember to order it at that time– it will be worth it!

Use your new planner to stay organized during the school year, professional life, or at home with your family! Let us know your favorites in the comments below.

Written by Eleanor Haeg

The regional magazine for women