Where To Get Electrolytes

If you are like me, I had to look up “why” I need electrolytes.  I remember when Belinda or I was sick, we were told to drink things like Gatorade to replenish them.  If you are dehydrated, due to vomiting, diarrhea, extreme exercise, or heat exposure, it’s important to replenish your body with electrolytes to maintain optimal health.  So, why are they important?

Here is reason: “When your body becomes low on electrolytes, it can impair your body’s functions, such as blood clotting, muscle contractions, acid balance, and fluid regulation. Your heart is a muscle, so electrolytes help regulate your heartbeat.”

I’m not a huge fan of energy drinks, many electrolyte beverages may contain added sugar and may not be the best option.  So I was excited to learn there are some great every day foods filled with electrolytes.  Chances are, if you regularly consume veggies, fruits, and legumes, you’ve got your electrolyte balance covered.

There are a variety of plant foods which are wonderful for providing electrolytes. Again, unless you’re an athlete or experiencing dehydration due to illness, eating whole foods rich in these minerals is a great way to replenish. Eating a diet rich in whole, plant-based foods supports health in a number of ways including providing antioxidants, polyphenols, an array of vitamins and minerals, and fiber.

Potassium-rich foods include:

• spinach
• broccoli
• bananas
• avocado
• beans
• lentils
• cashews
• almonds

Magnesium-rich foods include:

• green leafy vegetables such as spinach and kale
• seeds
• nuts
• beans

Calcium-rich foods include:

• dairy foods
• tofu
• leafy green vegetables

Try to get your sodium from high-quality salts, such as:

• Himalayan pink salt
• sea salt

Electrolyte-rich foods include

• Spinach
• Kale
• Broccoli
• Bananas
• Oranges
• Watermelon
• Tomatoes
• Avocado
• Beans
• Lentils
• Cashews
• Almonds
• Sunflower Seeds
• Chia Seeds
• Peanuts
• Tofu
• Yogurt
• Milk
• Sweet Potatoes
• Sea Salt

Note: Avoid processed foods which can be extremely high in sodium and other inflammation-causing ingredients. Most of us consume enough sodium throughout the day.  Many people consume more than the daily recommended amount (less than 2,300 mg). The only time it really makes sense to supplement with sodium is if you are trying to replenish electrolytes following intense exercise or a dehydrating illness.

This summer, how will you replenish your electrolytes – with a quick gatorade or daily with some yummy FRESH fruits and veggies?  As we head to the community farm every week to pick up our order this summer, I will definitely be doing the “fresh” thing.

Which will be your pick this summer?

Have an Epic Day!

How to Stock Your Kitchen

We are off on another road trip starting today as an early celebration of our wedding anniversary……I can’t believe it has been 11 years since we got married and in October, we will be together 20 years!  Where does the time go?

No, this is NOT a picture of our kitchen in our forever home But we do have lots of space.  As a result, I am always on the hunt to find ways to keep things well-stocked and organized.  What about you… do you have an organized kitchen and pantry?  Are you ready with plenty of items on-hand to whip up a healthy meal anytime – without having to leave the comfort of your home?  Keep these tips in mind while you’re shopping and putting groceries away to be a prep pro!

PANTRY PERFECTION

Your pantry may not be this big (not mine BUT ours is about this big!).  Organize your pantry or cupboard in sections:

• Baking ingredients: flour, baking powder, baking soda.  Mine also includes chips, brown sugar and anything else I may need when baking.

• Oils & vinegar (mine are actually over my stove in a cabinet so they are easy to reach)

• Herb & Spice blends (a totally separate cabinet close to the stove so I don’t have to go to far)

• Canned goods: beans, lentils, fish, tomatoes, vegetables

• Dry goods; pasta, rice, quinoa

TIP: Put veggies like onions and potatoes in bins and store in a cool, well-ventilated place.  Mine are in Tupperware bins in yet another cabinet in the kitchen.  LOL.

STOCK YOUR FREEZER

Is meal prep a thing at your house?  The closest I get to meal prep in the freezer is having lots of frozen vegetables, and meats on had.  Extra portions of meals (aka leftovers) are also frozen for those quick easy lunches or dinners when I’m not feeling well.  For many, meal prep means making big batches and then lay soups, broths, and chili flat in resealable bags for use during the week. Always keep frozen veggies and fruit in your freezer, along with your favorite protein.

TIP: Freeze leftovers in family-or-individual-sized containers for a quick “heat-and-eat meal” for the nights when you’re too busy to cook.

FIND IT FAST IN YOUR FRIDGE

Divide your fridge into sections:

• Dairy/eggs, condiments (in the side door)

• Veggies/fruit, meat/fish/poultry on a tray or plate to avoid leaks or in drawers if you have them.

• Beverages

TIP: Keep prepped veggies and fruit near the front for quick access

SHOP WISELY 

The foods you choose to fuel your body directly impact your health. Whether you’re shopping online or stocking up on groceries to avoid the grocery line, here are some kitchen staples to keep you going:

Greek yogurt | Buy: 2%, plain, non-sweetened | Why: Fat-free can mean added sugar, and flavored yogurts can greatly increase your sugar intake.  Plain greek yogurt adds extra protein and can be “sweetened” with fruit or granola or a little Stevia.

Canned tomatoes | Buy: Low sodium | Why: We want to live well and feel great. For some people, too much sodium can make them retain water.

Olive oil | Buy: Cold-pressed extra virgin olive oil – this is the healthiest because it comes from the first pressing and no chemicals were used in extraction | Why: Light olive oils do not mean light in calories, often, it means light in flavor.

Canned beans | Hack: Rinse your beans before use and reduce sodium by almost 30%

Pasta | Buy: Look for the first words to be “whole grain” on the ingredient list | Why: You want to avoid overly processed refined grains

Nuts & seeds | Buy: Natural, unsalted | Why: Sometimes nuts and seeds are coated with partially hydrogenated oil and added salt

Canned tuna & salmon | Buy: Packed in water, low sodium | Why: It will have less sodium and added fat

Crackers | Buy: Look for “whole grain” to be the first words on the ingredient list. They should have at least 3 g of fibre per serving and be low in sodium Why: Crackers can be overly processed and made with refined grains | Hack: Make your own healthy crackers with Everything Bagel Crackers.

 

 

Finally, remember to keep the following tips in mind:

• Buy real food. Use wholesome ingredients.

• Avoid shopping when you’re hungry (in-store or online).

• Always have a list and stick to it.

For kitchen tips & tricks, recipes and more, check out Hope’s Healthy Kitchen on Facebook or my website at www.HopesHealthyKitchen.com

Have an Epic Day!

How to Make a Charcuterie Board

The term “charcuterie” refers to the preparing of cured meats, like prosciutto, bacon, salami, etc., but these days when people say charcuterie, they are usually referring to a fun, meat and cheese board.

It is a perfect way to nosh yummy goodies over a glass of wine, a cocktail, or even a mocktail.  It’s a fun way to get creative and add pops of color to your menu to impress your guests. From the board up, here’s how to make an epic charcuterie board.  Whether you are hosting a party or enjoying a family movie night, these are alway a lot of fun.

 

THE BOARD

You don’t have to get fancy here! A simple flat, sturdy surface will work—in any shape or size. You’re going to add layers of goodness on top, so any wooden cutting board, platter, or plate will do the trick.

COLOR & TEXTURE

What makes a great board pop is layers of color and texture. Think bright: reds, greens, yellows, and oranges—strawberries, cherries, olives, sliced peppers—and texture, shiny and smooth, along with rough and edgy—think figs, crackers, and dips.

START WITH DIPS

These are essential – they deliver the extra punch of flavor to each bite. Put your dips in small bowls, along with olives and pickles, cubed cheeses, jellies, and mustards, placing them on your board first, then build the rest of the ingredients around them. This will anchor your ingredients and you can use different shapes and sizes to add depth and variety.

Try:

Nacho Cheese Dip Mix – best served with tortilla chips, salsa, and sour cream

Ooey Gooey Queso Hot Dip – serve with tortilla chips, pretzel bites, veggies

CCB Dip – delicious with raw vegetables, potato chips, or crackers

MEAT & CHEESE

Have fun with the style here—serve cheese in cubes, slices, and wedges, including brie, bleu, fresh cheese, and cheddar. Genoa Salami, Italian Dry Salame, Peppered Salami, Prosciutto are great additions to your board—variety is what will make it stand out! You can even wrap Prosciutto around pickled asparagus spears and layer them on the board. Don’t forget your

CRACKERS, CHIPS & BREAD

This part is important – the delivery vehicle for all that goodness! Try to add two to four different kinds here. Get fresh baguette from your local bakery and make home-made chips and crackers to really take this over the top! We love the versatility of Whole-Grain Rosemary Crackers because you can make them with sesame, sunflower, or chia seeds in place of the flax seeds in the recipe…or a combo of all three!

Whole-Grain Rosemary Crackers – pictured

Everything Bagel Crackers

Pita Chips

FRUIT, VEGGIE & GARNISH

After you’ve stacked your board with your bread, chips, and crackers, it’s time to fill in the gaps with fresh fruit, veggies, and garnishes. There are no rules here! Just go with what you have on-hand, and what makes sense to you! Apple slices and grapes are obvious choices, but you can go nuts here—really! Add almonds, walnuts, cashews, along with apricots, kumquats, and more! The possibilities are endless. Garnish with fresh rosemary, mint, or parsley to add that festive green colour.

And, one last tip, try to add something sweet, savoury, salty, and spicy to every board to perfectly balance the experience and suit every taste in your bubble!

What are your best tips for making “boards”?  With summer coming, what will you add to yours to make it POP?  Share your ideas with us…

Have an Epic Day!

5 Simple Tips for Healthy Habits

As many of you know, I have been on WW for an eternity. LOL.   I lost my initial 105 pounds and am happy to say, I have kept most of it off.  MS has caused some weight gain – the only thing I can attribute it to since I track and am stepping. I’m not beating myself up over it.  It is all about healthier eating and NOT the numbers on the scale.  Now if I could only remember that, all would be well.  Are you focused on healthy eating or the numbers on the scale?

Here are five tips to help you adopt some new healthy habits:

1.     START WITH A PLAN 

Planning out your meals for the week is a great way to set you up for success. I started doing it so I didn’t have to deal with MS struggles over what to fix for dinner.

My advice – Keep it simple. 

I usually plan out on Friday or Saturday knowing I will grocery shop on Sunday or Monday.  Pick least busy day of the week and take a few minutes to pick out some recipes and create a grocery list. I have a meal planner I post on the fridge so I can not only plan meals but also not repeat the same ones constantly.  For some, having “Meatless Mondays” or “Taco Tuesdays” can make it a lot easier!  Epicure has several collections with pre-made grocery lists, swap options, perfectly balanced plate suggestions, and pro tips throughout!

2.     MAKE TIME FOR COOKING 

Now for the fun part—preparing those delicious recipes you picked out!  Making time for cooking gives you the opportunity to try out new recipes, make good food choices, or even remake your favorite takeout dishes in a healthier way at home! YES, it’s also a great way to lower your food bill. Meal prepping looks different for everyone.  For some, it may involve prepping a variety of foods in larger quantities, so you don’t have to worry about it during the week. For others, it is cooking once and using the meat in several meals during the week.  Of course, you’ll need plenty of containers to store your meals and keep things fresh. Our storage solutions make it simple to portion out your ingredients and tackle hassle-free meals on the go!

3.     EAT COLORFULLY 

Adding color to your plate is a simple way to ensure you’re getting a variety of nutrients. Keep an eye out for recipes with more vegetables, fruits, legumes, nuts and seeds. These foods are full of antioxidants, fiber, protein and healthy fats—key components to maintaining good health! Plant-based foods are also friendlier to our environment as they require fewer resources and greenhouse gases to produce. You’ll be reducing your carbon footprint while also benefiting from the amazing nutrition benefits these foods bring to the table.  Check out some of our favorite plant-based recipes here!

4.     MAKE USE OF HERBS & SPICES 

Many people consume more sodium than they need. It’s easy to exceed the dietary recommendations, but the good news is salt is a largely acquired taste. So, over time you can actually sensitize your pallet to embrace lower levels of salt. Changing to sea salt or himalayan pink salt is better too. Seasoning your food with more herbs and spices is a great way to limit your sodium intake without missing out on flavor!  Epicure’s hand-crafted spice blends are perfect for creating low-sodium meals while also simplifying your time in the kitchen!  Many of them have NO sodium too!

5.     DON’T SKIP OUT ON DESSERT! 

Toss out the idea there are morally “good” and “bad” foods!

A healthy, sustainable diet won’t leave you feeling deprived and miserable. Food is meant to be enjoyed and your journey to good health should be no different. By giving yourself permission to eat “bad” foods, they lose their novelty and we’re less likely to obsess over them. Remember it’s not about restricting yourself, rather making balanced choices. Give yourself the freedom to consume the foods you love and your health journey will be a lot more enjoyable.  PLUS you’ll be more likely to stick to your routine long term.  Take a look at some of our favorite healthy dessert options !

The journey towards getting AND keeping healthy habits can take time so be kind to yourself. There may be challenges along the way but try to view them as opportunities to learn and grow. I am always here to bounce ideas around with you.  Remember, you are NOT alone. If you’re looking for motivation, support, and dietitian-approved tips, we invite you to join our online community and #EpicLife Challenge starting on May 10th!

Have an Epic day!

Tasty Tuesday: Chocolaty Temptation Petites

Happy Tuesday!

Today, I am thinking about a yummy treat for Valentine’s Day.  I know it is a little early BUT why not be prepared, right?  LOL.

I found this while I was hunting for other ways to use my cupcake mix.  The requirements – tasty, sweet, point worthy AND something hubby would like.  I know it is a lot of pressure for one recipe but I have faith it will pass the test.

Time: 30 min  Servings: 30 petites   Cost: $0.17/serving

WW PP BEFORE icing: 1 point

Ingredients

1 cup unsweetened soy or nut milk (I used almond milk)

¹⁄₃ cup oil + more for oiling (unsweetened applesauce in recipe)

1 tsp apple cider vinegar

1 pkg Chocolaty Temptation Cupcake Mix (Pack of 2)

Preparation

1. Preheat oven to 350° F.
2. Place Perfect Petites on a Sheet Pan. Using a basting brush, generously brush with oil.
3. In a bowl, whisk together milk, oil, vinegar, and mix. REMINDER:  Let batter sit for 30 minutes BEFORE placing it in the pan to back.
4. Evenly divide batter in Perfect Petites, about 1 tbsp per mold. Smooth tops.
5. Bake 20–22 min, or until a toothpick inserted in the center comes out clean. Rest in pan until cool to the touch, then pop out.

Nutritional Information (based on original recipe)

Per serving (1 petite): Calories 50, Fat 3 g (Saturated 0.3 g, Trans 0 g), Cholesterol 0 mg, Sodium 75 mg, Carbohydrate 6 g (Fiber 0 g, Sugars 3 g), Protein 0.5g.

Tips

Top cooked petites with prepared Caramel or Chocolate Fudge Sauce (icing version). Topping each petite with ¹⁄₂ tbsp icing is still a Good Food. Real Results. dessert!

The 4-in-1 Spice Spoon is perfect for dividing the batter in the Perfect Petites; use the back of the spoon to gently smooth the top of the batter for even baking.

Make ahead and freeze. Remove from freezer 15 min prior to serving.

So, who is going to try these yummy treats?  Let us know what you think.

Have an Epic day!