March 29, 2020

On-The-Go Snacks by Rachael Roehmholdt

5 Convenient On-The-Go Snack Ideas

With a busy schedule, snacks are inevitably an important part of the day. What is chosen as a snack can easily make or break any healthy eater’s plans, which is why sticking to whole foods is your best option between meals.

Whether you regularly snack on the go or use them as an afternoon pick-me-up only when you need them, try one of these five healthy and convenient on-the-go snack ideas.

Nuts & Seeds

Choose from a variety of healthy nuts and seeds like cashews, peanuts, almonds, walnuts, sunflower seeds or pumpkin seeds to snack on for an energy boost that’s also packed with protein and essential vitamins and minerals. You can also get creative by mixing up a batch of your favorite nuts and seeds, portioning them out, and carrying them along with you in your car or your bag.

Baby Carrots (Or Other Veggies) With Hummus

When you’re looking for a crunch factor at snack time, choose carrots or other veggie sticks to dip in hummus. You’ll be loading up on fiber, which will help to keep your hunger level in check for a while.

Stuffed Dates

For a sweet snack during the day, stuff a few dates with your favorite nut butter and  sprinkle with cinnamon. These can be made in a big batch at the beginning of the week and portioned out to keep on hand all week long. Dates give your body an energy boost from the natural sugars and vitamins A and B.

Salted Edamame Pods

When you’re after a salty bite, choose convenient edamame pods sprinkled with a little bit of sea salt. These young soybeans are loaded with fiber, protein, and omega 3’s – a fantastic combination to satiate your stomach until your next meal!

Popcorn

Plain unsalted popcorn is a fantastic option on-the-go, as you can pop it up quickly in the microwave in a brown paper bag and bring it along with you. Another option is carrying unpopped popcorn and a paper bag with you until you’re ready for your snack, then pop it in the microwave once your snack pang hits. It’s another fiber-filled food, and it gets extra points for being a whole grain!

Snack foods don’t all have to come from the convenience store. Load up on healthy whole food options like these and you’ll be sure to keep your healthy eating on the right track!

Rachael Roehmholdt is a certified holistic health coach and founder of Be More Healthful. With a passion for good food and living a healthful and balanced life, she believes that small changes to our everyday lives can set us up for a lifetime of health and happiness.

Boost Energy Naturally by Rachael Roehmholdt

If you’re anything like me, you are no stranger to the mid-day energy slump. While it can seem easy and convenient to swig down coffee, soda, energy drinks, and excess amounts of sugar to give us an uptick during the day, there are better and more natural ways to even out your energy levels.

 

Here are five gentle ways to boost energy the natural way:

 

1. Reduce caffeine.

It might seem counter-intuitive to reduce the amount of caffeine when you want to gain more energy. By reducing your consumption of coffee, sodas, and energy drinks, you’ll avoid the ups and downs that come with blood sugar and mood swings and overall feel a lot more even keel.

2. Eat dark leafy green vegetables.

Dark leafy green vegetables are packed full of vitamins and nutrients, which are essential to giving you that boost in energy that you’re looking for. Enjoy broccoli, collard greens, bok choy, kale, mustard greens, arugula, and dandelion greens throughout the day or incorporate them into your snacks to get that natural feel-good energy boost.

3. Drink water.

Before you grab that candy bar or reach for that can of soda, grab a glass of water and wait a few minutes. Our bodies send off the signal that we need energy, but for most of us, that signal is telling us that we’re dehydrated. Start with drinking a glass of water, then if that doesn’t help, you can start troubleshooting with other ways to get that natural boost.

4. Use gentle sweets.

Instead of choosing candy or other sugar-loaded treats or drinks, opt for natural sweets that are gentler on the body. Avoid sugar and artificial sweeteners as these have a funny way of tricking our bodies into more of those sugar swings and the desire for more of them. Instead opt for natural sweeteners and aim to get sweet vegetables into your diet to satiate that sweet craving once in a while.

5. Get physical.

Even if you start small, you can boost your energy just by getting out of your chair and moving a little bit. You don’t have to put in a hard core sweat session, but even some designated time for physical movement can get your blood moving and give you that energy that your body craves.

Increasing your energy doesn’t have to be done with a quick-fix. Over time, these small changes can add up to overall increased energy levels. Enjoy!

Rachael Roehmholdt is a certified holistic health coach and founder of Be More Healthful. With a passion for good food and living a healthful and balanced life, she believes that small changes to our everyday lives can set us up for a lifetime of health and happiness.

2013 Health Trends to Watch by Rachael Roehmholdt

In 2012, you couldn’t read a health-related publication without running across some mention of getting enough sleep at night, the dangerous rise of energy drinks, or how so many women are eating a gluten-free diet – for allergies, sensitivities, or as a weight loss solution.

2013 will usher in a whole new set of trends that will return us back to basics - natural products, tuning in to your body, and being active wherever you go. Let’s take a look at five of these trends that might make their way into your life this year.

On-the-go fitness.
With so many of us using mobile phones and tablets, we’ll continue to see a rise of fitness and health apps to get that workout in wherever you go. We’ll also see a lot more membership based fitness apps (like GaiamTV.com) that you can access wherever you have an internet connection so you can get your sweat on from anywhere.

Love your body at any size.
With the rise of more celebrities embracing their bodies, we’ll see more women taking this to heart as well. As a culture, we’re shifting from the idea that one body size is the right size and seeing that all shapes and sizes have the ability to be healthy.

Personalize your fitness and health programs.
Understanding that no two people are alike, more personalized and custom health and fitness programs will emerge for women. More women will work one-on-one with certified professionals to motivate them to success by creating programs that work best for their bodies and where they’re at in life.

Go au natural.
In 2013, we’ll continue to see more natural and sustainable beauty products hitting the shelves. Many established brands will likely branch out with new lines of makeup, creams, lotions and potions that come from nature and aren’t made with harsh chemicals.

Tune in to your body.
We’ve seen many food allergies, intolerances and sensitivities pop up in recent years, which means women are becoming much more aware of how foods affect them. With that in mind, we’ll see new allergen-friendly brands pop up, as well as established brands work to keep their customers happy with these options.

Many of these trends in women’s health are tried and true, so you can be sure that the ones you choose to participate in will be here to stay well past 2013.

Rachael Roehmholdt is a certified holistic health coach and founder of Be More Healthful. With a passion for good food and living a healthful and balanced life, she believes that small changes to our everyday lives can set us up for a lifetime of health and happiness.

Calorie-Conscious Cocktails! By Rachael Roehmholdt

Do you have party-plans for New Years eve? Go ahead and celebrate the calender turning to 2013! Smart calorie choices will allow you to partake in the festivities without derailing your healthy living efforts. Toast the New Year with these figure-friendly celebratory cocktails!

 

 

Pomegranate Celebration Cocktail
Serves 1

•    1 oz pomegranate juice
•    3 oz chilled champagne (swap out club soda for champagne to turn this into a non-alcoholic beverage)
•    Pomegranate arils, optional for serving

1.    Pour the pomegranate juice into a champagne flute.
2.    Add the pomegranate arils, if using.
3.    Slowly add the champagne.
4.    Serve immediately.

Mulled Wine Sangria
Serves 8-10

•    1 bottle organic red wine, divided
•    1/3 cup organic sugar
•    1 tbsp cinnamon
•    ½ tbsp cloves
•    ½ tbsp ginger
•    ½ tsp nutmeg
•    1 orange, cut into wedges
•    Orange slices or cinnamon sticks, for serving
•    1 ½ cups club soda

1.    Combine 1 cup red wine, sugar, and spices in a small saucepan. Bring to a simmer.
2.    Cook 5 minutes. Remove from heat and cool.
3.    Strain the mixture to remove cloves.
4.    Pour mixture into a pitcher. Add remaining wine and orange wedges.
5.    Chill in the refrigerator for at least one hour.
6.    Add club soda immediately before serving. Serve with fresh orange slices or cinnamon sticks.

Cranberry Ginger Sparkling Punch
Serves 4-6

•    1-12 oz bag fresh cranberries
•    2 cups water
•    1-inch piece fresh ginger, roughly chopped
•    1/3 cup agave nectar
•    4 cups club soda
•    Orange slices, optional for serving

1.    Place cranberries, water, and chopped ginger in a food processor. Process until cranberries are chopped and the mixture is well combined.
2.    Transfer mixture to a bowl and add club soda.
3.    Place bowl in the refrigerator to steep for at least one hour.
4.    Strain the mixture to get rid of any large pieces of cranberry or ginger. Add agave nectar to taste.
5.    Serve with fresh orange slices.

Want to indulge but keep your celebratory cocktails on the healthy track? Use these three tips to guide you when making your drink decisions.

1. Lighten up drinks with seltzer water.

So many of the calories and sugar that make cocktails less than healthy can be found in the mixers you choose, not the alcohol itself. Swap out half the amount of mixer with seltzer water to still get the same flavor but with less sugar.

2. When it comes to mixers, choose freshly squeezed fruit juices over sugary sodas.

When making drinks at home, always opt for more natural options over processed ones to get the most nutrients out of them. You’ll get the added benefit of vitamins and nutrients from the fresh juices while sipping on your cocktail.

3. Stick to natural sweeteners over refined ones.

If your cocktail of choice calls for simple syrup, thin out honey or agave nectar with water to create a healthier replacement in your drinks. The natural sugars won’t spike your blood sugar like refined white sugar, and will give you the added benefit of vitamins and minerals.

Rachael Roehmholdt is a certified holistic health coach and founder of Be More Healthful. With a passion for good food and living a healthful and balanced life, she believes that small changes to our everyday lives can set us up for a lifetime of health and happiness.

No-Fuss Cooking!

Way back in your kitchen cabinet, behind the blender that stopped working a few years ago, sits a super-easy, super-healthy appliance you’ve forgotten about…the Crock Pot! Revisit this oldie but goodie, no fuss healthy mode of cooking!  Simply drop in the ingredients, turn it on and go! Come back to a healthy, well-balanced, hot, ready to go meal for the whole family!

Try the following crock pot recipes by Rachael Roehmholdt.

 

Crock Pot Steel Cut Oats
Serves 6

Ingredients
•    1 cup steel cut oats
•    4 cups water
•    1 mashed banana or 1 chopped apple or 1 cup pumpkin puree
•    ¼ cup raisins or other dried fruit (optional)
•    1/2 tbsp cinnamon
•    1 tsp vanilla extract

Directions
1.    Combine all ingredients in a crock pot.
2.    Cook on low for 7-8 hours.
3.    Stir completely before dishing up.
4.    Sweeten with a teaspoon or two of raw honey or maple syrup.

Veggie Lentil Stew
Serves 6

Ingredients
•    1 onion
•    1 clove garlic
•    2 cups red lentils
•    1 can garbanzo beans
•    1 15-oz can diced tomatoes
•    5 cups water (can also use vegetable or chicken broth)
•    1 tbsp curry powder
•    ½ tsp cumin
•    1 tsp cinnamon
•    1 tsp oregano
•    1 sweet potato
•    salt and pepper

Directions
1.    Peel and chop the onion and sweet potato. Mince the garlic.
2.    Drain and rinse the canned garbanzo beans.
3.    Combine all ingredients in crock pot.
4.    Cook on low for 7-8 hours.
5.    Serve with cooked brown rice.

Ham, Bean & Green Soup
Serves 6

Ingredients
•    2 cups diced organic ham
•    1 onion
•    2 cloves garlic
•    1 sweet potato
•    2 cups cooked white beans (can also use canned beans –drain and rinse first)
•    1-10 oz package frozen spinach
•    4 cups chicken broth
•    2 cups water
•    1 bay leaf
•    ¼ tsp nutmeg
•    salt and pepper

Directions
1.    Peel and chop the onion and sweet potato. Mince the garlic.
2.    Combine all ingredients in crock pot.
3.    Cook on low for 7-8 hours.
4.    Remove bay leaf before serving.

Sausage, Kale & Potato Soup
Serves 6

Ingredients
•    1 onion
•    2 cloves garlic
•    3 leaves kale
•    2 russet potatoes
•    2 organic chicken-apple sausages
•    1 bay leaf
•    1 tsp oregano
•    salt and pepper

Directions
1.    Peel and chop the onion and potatoes. Mince the garlic. Remove the kale leaves from their stems and chop. Dice the sausages.
2.    Combine all ingredients in crock pot.
3.    Cook on low for 7-8 hours.
4.    Remove bay leaf before serving.

Rachael Roehmholdt is a certified holistic health coach and founder of Be More Healthful. With a passion for good food and living a healthful and balanced life, she believes that small changes to our everyday lives can set us up for a lifetime of health and happiness.