Category Archives: Uncategorized

Bangin Breakfast Burrito

Want a quick, but healthy breakfast for your kids? Make these burritos, which you can freeze and then de-thaw in the morning in just minutes! I usually make a batch of these Sunday night, when the hubby can watch the kids.

Health benefits:
Spinach 
  • Full of fiber (1 cup = approx. 20% RDA), which helps prevent constipation, aid in digestion, maintain low blood sugar, and curb your appetite 
  • Anti-inflammatory 
  • Good source of Vitamin A, K, and folate
  • Prevents damage to the eye

*For creative ways to eat spinach view my previous post “4 New Ways To Eat Your Spinach.”

    Tomatoes
    • Great source of vitamins A, C, K, folate and potassium
    • Provide thiamin, niacin, vitamin B6, magnesium, phosphorus and copper
    • Beta-carotene and lycopene help prevent against sun damage
    Bell peppers
    • Full of vitamins A, C, and B6
    • Contain caretenoids and phytonutrients
    • Reduce inflammation
    • Prevent skin damage
    Eggs
    • High in choline (which is in the yolk!), which may help prevent breast cancer
    • High in lutein and zeaxanthin, two antioxidants that prevent macular degeneration
    • Make you feel fuller, which helps you lose weight

    *Skip labels that say “Cage Free” or “Free Range” (there aren’t any regulations on these claims, so no nutritional benefits)

    Ingredients:
    12 organic eggs
    1 1/12 cup chopped spinach
    1 cup chopped red, green, yellow or orange bell peppers
    1 cup chopped tomatoes
    1/2 cup milk (optional)*
    You can also add mushrooms, cheese, ham, zucchini, or whatever else you are feeling.
    12 soft shell tacos – I prefer the Buenatural Organic wraps
    Foil
    12 paper towels
    *Milk makes the eggs fluffier and gives the eggs a lighter taste

    Directions:
    1. Lay out 8 pieces of tin foil, place a paper towel on top and then place the soft shell tacos on top of the paper towel
    2.  Whisk milk and eggs in a large bowl
    3. Sautee peppers and tomatoes (If you want the full nutrients from the peppers and veggies, don’t cook them, just throw them into the cooked eggs)
    4. In a greased frying pan, scramble the eggs on medium heat (6)
    5. Combine peppers, tomatoes, and eggs and add the spinach
    6. Evenly distribute the egg and veggie mix onto the taco shells
    7. Fold the taco shells, then fold the paper towel over the burrito, then cover in the tin foil
    8. Place the burritos in freezer bags 
    9. In the morning, pull out a burrito, remove the foil, and place the burrito in the paper towel in the microwave for 2 minutes on 30% power, or until desired temperature is reached. If you don’t like microwaves because of the possible health hazard (Read The Hidden Hazards of Microwaves), remove the tin foil and paper towel and place on a baking pan in the oven. Preheat the oven to 300, pop the burritos in the oven, get the gets dressed, and then breakfast is ready!

    Tip if using the oven: remove the burritos from the freezer the night before and place in the refrigerator, so they warm faster in the oven

    Eat Less Sugar – You Are Sweet Enough Already

    Unreal how much sugar we eat. This graph is very depressing because back in 1822, the average American consumed 45 grams of sugar, the amount found in one of today’s 12-ounce sodas, every 5 days. Today (2012), we consume 765 grams of sugar every 5 days. The American Heart Association recommends no more than 9.5 teaspoons per day. The average adult consumes 22 teaspoons per day and the average child consumes 32 teaspoons per day. This added sugar accounts for nearly 500 calories every day! Plus, refined sugar has no nutritional value. Refined sugar is linked to obesity, hypertension, high blood pressure, hypoglycemia, depression, headaches, fatigue, nervous tension, aching limbs, diabetes, acne, skin irritation, stiffening of arteries and violent behavior. Check out onlinenursingprograms.com for the full graph.

    Here is a chart from Harvard University which shows how much sugar there is in everyday drinks.

    How can we cut out sugar from our diets? Here are some tips to help lower your sugar intake:

    1. Buy plain yogurt. The flavored or fruit yogurts contain about 20+ grams of sugar. You can add cinnamon and fresh fruit instead.

    2. Avoid packaged foods

    3. Switch to almond milk

    4. Read labels

    5. Limit sauces – most sauces, such as ketchup contain added sugar. One tablespoon of ketchup contains 1 teaspoon of sugar

    6. Avoid items that are “fat free” such as fat free peanut butter, or fat free pretzels because sugar is added

    7. Remove sweets from your home. If they aren’t within arms reach, you won’t be as tempted to eat them. If you want a dessert, go out on a date and split one.

    8. Eat your fish! Wild caught salmon is full of omega 3 fatty acids, which helps prevent cravings for sugar

    9. Don’t feel bad about saying “no” at birthday parties

    10. Cut out drinking soda, sports drinks, and juices from your diet (this includes juice boxes for kids)

    11. Sweeten desserts with raspberry or date syrup and use the fruit syrup on your waffles and pancakes too. Mix one cup of raspberries with one teaspoon of cinnamon and cook until thick. Do the same with the dates, but add a little water.

    Dust On Your Sunscreen

    The cold weather has arrived in MN, which means it’s vacation time to someplace warm! (But don’t let a cold sunny day fool you. The sun can still burn your skin in the winter.) Packing sunscreen is a must with our fair skin when traveling, so I was excited to happen upon this product.

    Celebrity Anne Heche created Tickle Time, a mineral powder sunblock for kids that won’t run into their eyes, leave a white sticky mess, or make the kids run away screaming “No!”

    This product caught my attention because it is a non-toxic, chemical-free mineral powder sunblock that is free from dyes, oils, fragrance, talc, alcohol, parabens, cornstarch, and other chemicals. Tickle Time provides complete UVA/UVB protection from the sun and the environment. Plus, kids with eczema, or allergy prone skin can use this sunscreen since it does not absorb into the skin!

    For $35, each applicator contains enough powder for about 300 applications on your child. I am assuming this number is referring to applications to the face, since every child varies in size. Tickle Time offers three different complexions: light, light to medium (including olive), and medium to darker skin.

    Offering a SPF 30 would be a nice addition since right now the powder is only SPF 20. Remember, anything above SPF 30 is pretty much a marketing ploy :)

    If you still like the traditional sunscreen, you can view my previous post  ‘What Ingredients Are In Your Sunscreen’ for other recommendations.

    Blueberry Mancakes

    This one is for the dads..and mom’s too if you are really hungry after breastfeeding, or just really hungry in general.

    Ingredients:
    1/2 cup wheat flour
    1/2 cup all purpose flour
    2 tablespoons baking powder
    1 teaspoon sea salt
    1 cup ground oats plus 1/2 cup oats
    3 beaten eggs (You can substitute 3 tablespoons of ground flax seed plus water to soak)
    2 tablespoons honey (not necessary if you are covering your pancakes in maple syrup, but…)
    1/4 cup olive oil
    2 cups soy, almond or organic milk
    1/2 cup fresh or frozen blueberries
    Sliced cheese of your choice – ricotta, sharp cheddar
    Pure maple syrup to drizzle, or in my husband’s case douse your pancakes

    1. Preheat lightly oiled or greased skillet to medium heat
    2. In a large bowl, mix whole wheat flour, all-purpose flour, baking powder, and salt
    3. In a small bowl, mix oats (honey if using) and milk. Whisk in eggs and olive oil. If not using eggs, whisk in the olive oil and then add the flaxseed and water mixture.
    4. Pour into the flour mixture and continue mixing until smooth.
    5. Carefully fold in the blueberries.
    6. Pour batter about 1/4 cup at a time onto the prepared griddle. Cook 1 to 2 minutes, until bubbles appear. Flip, and continue cooking until lightly browned. Serve with sliced cheese in the middle and on top of the pancakes

    The Highs and Lows Of Blood Pressure

    calm.com

    I suffered from very low blood pressure during pregnancy, but many women experience high blood pressure (Preeclampsia) towards the end of their pregnancy. Once I hit my third trimester, my blood pressure drastically dropped causing me to randomly pass out, which is not good when you are driving down the freeway and you suddenly start to lose consciousness. Luckily, there was a simple fix – increase sodium and electrolyte intake. And I wore those lovely Jobst compression leggings. These are a pain to put on every morning, but they work! I didn’t have any swelling in my ankles or legs, and I never passed out again because the leggings help circulate your blood. I highly recommend these for pregnant women, especially those are on their feet all day at work, or chasing children.

    Now for those with high blood pressure:

    1. Increase your potassium intake by eating foods high in potassium such as bananas, oranges, zucchini, cucumbers and watermelon. 
    2. Avoid red meat and food high in saturated fat
    3. Limit your sodium intake. 
    4. Maintain a healthy weight*
    5. Try to relax and de-stress by having a prenatal massage from a reputable place (I had a BAD experience at a spa), practicing deep breathing, laying down and reading a book, or meditating/praying. 
    6. Attend your scheduled prenatal appointments

    Philippians 4:6
    Do not be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present your requests to God.”

    *Make sure you check with your doctor for a safe exercise routine

    Win A Free 1 Hour Nutrition Consultation ($100 value) Courtesy Of Practical Nutrition


    EXCITING NEWS – I will be starting a drawing every couple of months for prizes! Please “Follow” my blog by clicking “Join This Site” to be entered into the drawing. If you are currently following me, you are automatically entered. “Like” Lou Lou Ingredients on Facebook https://www.facebook.com/LouLouIngredients for an additional chance to win. The first drawing will be November 1st. A winner will be randomly selected and will be listed on the November 1st blog post. The winner will receive a 1 hour consultation ($100 value) from Christina Swigart, M.S., L.N. at Practical Nutrition. Christina is an intelligent, caring and amazing lady!

    Practical Nutrition is a company that seeks to educate people about the powerful impact of nutrition on their health and gives them tools that enable them to make lifelong changes.  We understand that each person has a unique biochemistry that needs to be balanced in an individualized way for optimal health.  To achieve that balance, we always use real foods and when necessary, may suggest including high quality nutrients.  Whether it is in a conference/seminar setting or in an individual consultation, Practical Nutrition works with people of any age, from all walks of life to help them reach their health goals by applying real nutrition in a realistic and life-changing way.


    Christina Swigart, M.S., L.N.

    Christina is a Licensed Nutritionist and has been in the field of nutrition for eleven years, consulting and teaching individuals and families towards better health.  She has been a sought after speaker for various venues due to her ability to present nutrition in a way that challenges people to examine the choices they are making and empowers them to make necessary lifestyle changes to positively influence their health.
    As Christina works with clients and families, she is able to take a look at what is going on with their health and use nutrition in a way that address imbalances in their bodies.  She is passionate about educating her clients and giving them the tools they need to be successful every step of the way.

    ·         Masters of Science in Human Nutrition, University of Bridgeport
    ·         Licensed Nutritionist, Minnesota Board of Dietetics and Nutrition Practice
    ·         Founder and Owner, Practical Nutrition, Inc.
    ·         Campus Nutritionist, Bethel University
    ·         Staff Nutritionist, UpLift Guided Fitness for Women

    *If you do not live in MN, the consultation will be conducted over the phone

    Boost That Immune System

    Back to school brings excitement and worry. Parents know that this time of year brings coughs and colds for kids, and for parents, lack of sleep. Many parents feel the pressure to bring their children in for the flu shot to avoid the dreaded winter months, but there are more effective ways to prevent illness! Diet, exercise, and sleep are three important factors for building a strong immune system.

    DIET
    The type of food you feed your child affects how well your child will fight illnesses. Yes, all kids will eventually get sick, but you can shorten the duration and degree of the illness. Diets high in sugar, especially refined sugar, depress the immune system. Therefore, avoid foods high in sugar such as juice, candy, pop, bread, and crackers. Restore a healthy gut through fermented foods, such as fermented cod liver oil, and yogurt. Eat raw vegetables, fruit, beans, and nuts. If your child has a cold, avoid mucous-forming foods such as dairy products.
    Hydrate! This is the one I struggle with the most for myself because I am constantly changing diapers, running kids to activities and so forth, so I forget to drink water. Drinking water is very important because it increases circulation and allows the immune cells to rid harmful ones more quickly. Vitamin C from a whole food source helps fight off illness as well. I say “whole food source” because our body absorbs the vitamin c from foods more effectively than from a synthetic source such as Emergen-C. So let your child munch on an orange or some acerola cherries.

    Here is a great article on the power of Vitamin C and using it for whopping cough. My pediatrician said the whooping cough vaccine is not preventing people from getting the illness – scary! This is why we need to rely on wholesome food as a vaccination.
    EXERCISE
    I know this is sometimes hard in Minnesota, but take your kids outside to play, or for a quick walk. Exercise helps increase blood flow which in turn helps circulate the body’s immune cells. In addition, playing outside gives your kids some much needed vitamin D. Read my previous blog on the benefits of vitamin D here. In the winter months, I make sure to give my kids (2 year old and 5 month old) their vitamin D supplement.

    SLEEP
    Get those Zzz! Sleep allows your body to rest and recover. Too little sleep can affect growth and the immune system. Setting a consistent bedtime and having a bedtime routine will help your children receive the rest they need. 

    Arsenic In Our Rice?!

    In my previous post, I mentioned some benefits of avoiding rice cereal for your babies. Here is another reason: new reports show “worrisome levels” of carcinogenic arsenic — especially from rice grown in certain states. Now I really want to invest time in expanding my garden next year, but for now I will have to continue to shop smart and shop the farmer markets!

    “I think a prudent position for the next few months or years … is that parents avoid rice or at least avoid any rice that comes from Texas, Louisiana or Missouri, and when in doubt go with barley or oatmeal,” Dr. Philip Landrigan, a professor of pediatrics at Mount Sinai Hospital School of Medicine, said on CBS’ “This Morning.”

    As part of its rice report, Consumer Reports offered specific recommendations to reduce arsenic exposure, including:

    • Limiting children to about a quarter cup of uncooked rice per week and adults to a half-cup.
    • Rinsing raw rice thoroughly before cooking.
    • Cooking rice in a manner similar to pasta: using six cups of water per one cup of rice and pouring off the excess water after it’s cooked. (This works better with brown rice than with white.)
    • Clean vegetables, especially potato skins, thoroughly.
    • Limit consumption of other foods that can contain significant arsenic, including apple and grape juice.

    For the full article click here:
    http://www.chicagotribune.com/health/ct-nw-arsenic-rice-advice-20120920,0,5538411.story?j&dssReturn

    Baby’s First Foods – Steel Cut Oats

    When beginning first foods with your baby, I recommend starting with oatmeal cereal instead of rice cereal because rice cereal is more likely to give your little one constipation.  Plus, oats are high in fiber, calcium, protein and some B vitamins. You can introduce oatmeal around 4 months, but the recommended age for introducing solids is 6 months of age.

    I purchase steel cut oats because they taste better than rolled and instant oats. Rolled oats lose some of their taste, texture, and nutrients due to processing. McCann’s steel cut oats is a good brand choice.

    Health benefits of oats:
    1. Lower bad cholesterol
    2. Control blood pressure
    3. May help reduce the risk of Type 2 Diabetes
    4. Prevent heart failure
    5. Protect against childhood asthma

    Ingredients:
    1/4 cup ground steel cut oats
    3/4 cup water
    breast milk or formula

    Directions:
    1. Bring water to a boil
    2. Add the oatmeal powder while stirring constantly – you don’t want it to clump
    3. Simmer for about 10 minutes while whisking
    4.  Mix in breast milk or formula

    Baby Joke For The Day:
    We brought our newborn son, Justin, to the pediatrician for his first checkup. As he finished, the doctor told us, “You have a cute baby.” Smiling, I said, “I bet you say that to all new parents.”

    “No,” he replied, “just to those whose babies really are good-looking.”

    “So what do you say to the others?” I asked. “He looks just like you.”

    Laughing is good for the soul!
    Proverbs 17:22  (NIV) “A cheerful heart is good medicine, but a crushed spirit dries up the bones.”

    Sources:
    1. WHFoods.com
    2. http://www.wholegrainscouncil.org/whole-grains-101/health-benefits-of-oats
    3. http://health.learninginfo.org/benefits-oatmeal.htm