7 Tips for Making Healthy Choices while Eating Out

Amy

Happy March! I feel like yesterday I was putting up my Christmas decorations, and now it is already March…where has the time gone! Throughout the year we find that we face different nutritional and health challenges. Continue reading “7 Tips for Making Healthy Choices while Eating Out”

Diabetes Myths Vs. Facts

Myths VS Facts of Diabetes - cobornsblog.com

Eat Healthy, Shop Smart with Ashley. www.cobornsblog.com
Ashley

Happy November! WOW where did the time go… I just remember back to school season and now we are nearing the end of fall!

November celebrates National Diabetes Month, so as one of your Supermarket Dietitians, I am going to provide you with some great resources that include tips from all of our supermarket dietitians, a diabetic shopping list, and an entire month long menu of consistent carb intake at each meal and snacks! How cool is that?! Click here to download the Diabetic Shopping List. We want to make your journey towards better health and nutrition as easy as possible!

Continue reading “Diabetes Myths Vs. Facts”

Natural Energy Boost

Natural Energy Boost - www.cobornsblog.com

A Natural Approach with Cheryl - www.cobornsblog.com
Cheryl

The most effective ways to avoid your own energy crisis are to get plenty of sleep, drink enough water, eat a wholesome, balanced diet, exercise and try your best to avoid stress.

Now, with that being said and in an attempt to be realistic in this overworked, under-hydrated, time-crunched and stressed out culture we are all trying to live in, let’s look at some easy ways to try to achieve the balance that will help us fight fatigue.

Sleep

The guidelines set by the National Sleep Foundation suggest 7-9 hours of sleep per night for adults ages 18-64. Following a regular sleep cycle—same bedtime, same wake time is the best way to get in good sleep.

Avoid stressors in the hour before you go to bed, such as the news, the internet or serious discussions. Light producing electronics, even most alarm clocks emit enough light to interrupt peaceful sleep. A bath, book and quiet time to just “be” are nice ways to unwind. Keep a pad and pen by your bed to jot down the OMG thoughts like “I forgot to pay that bill” or “Remember to get a gift for Sue” will help to put your mind at ease.

Stay Hydrated with Lemon Water, Natural Energy Boost - www.cobornsblog.comStay Hydrated

We all know that we need to drink plenty of water, but truth be told, knowing and doing are two separate things. Even mild dehydration can sap your energy and cause a sense of fatigue.

Putting lemon in your water will not only make it more palatable but has an uplifting effect. It produces a clean energy that caffeinated beverages do not. NaturalHealth365.com and Livestrong.com are great websites to learn more about the cleansing and energy producing effects of lemon water.

Eat a Wholesome and Balanced Diet

Eating well usually won’t happen from a bag, box or a drive through. Eat the apple rather than the apple flavored toaster pastry. Become a label reader and be aware of the ingredients in your food choices.

Choose whole grains, real whole fruits and vegetables—again, eat the potato rather than the chip—healthy fats and lean proteins. The best sources of healthy fats are vegetable oils (olive oil!) nuts, seeds and fish. Whole energy producing foods are kale, blueberries, oatmeal, and salmon just name a few.

Exercise

Exercise and other Natural Energy Boosts - www.cobornsblog.comMove that body! My motto has always been “any movement is better than no movement”. Walk to your mailbox instead of driving to it. Even that can help create a lift. The American Heart Association recommends thirty minutes of moderate exercise a day, five days a week. You can even break up that thirty minutes into two or three 15 or 10 minute sessions.

Find what works for you. I have found I seem to like exercises that have a “K” in them…walking, hiking, biking and kayaking are my favorites. Even running around the backyard with the kids helps. And remember to seek your doctor’s advice before beginning any exercise program.

Avoid Stress and other Natural Energy Boosts - www.cobornsblog.comAvoid Stress

Now that’s a stressful statement. Right?! Life is full of unavoidable stress; work, bad drivers, death of a loved one, just to name a few. So wherever you can, choose your commitments carefully and wisely.

Schedule times to de-stress because often if it’s not on the calendar, something stressful will be. I met with my good friend, Michelle, to brainstorm ideas for this blog and in the process we talked and laughed—relaxation at its best! Meditation, prayer, listening to birds, being still and thankful are great ways to de-stress.

Now I know all these suggestions are probably things most of you already knew and many of you already try to do but always can’t achieve. So when time is tight and sleep and good food are eluding you, try this great energy boosting smoothie. Michelle found it on the internet for me at sallysbakingaddiction.com. The TropiKale Green Smoothie is only four ingredients, quick and easy to make, tastes amazing and will give a quick, proper energy boost.

TropiKale Green Smoothie

Tropikale Green Smoothie, Natural Energy Boost - www.cobornsblog.com

TropiKale Green Smoothie
Serves: 2
 
Ingredients
  • ¾ Cup Almond Milk
  • 2 Medium Frozen Bananas, peeled & sliced
  • 2 Cups Fresh Pineapple Chunks
  • 2 Heaping Cups Kale
Instructions
  1. Blend all the ingredients on high for 3 minutes or until smooth, adding more milk if it’s too thick.
  2. Serve and enjoy.
Notes
Makes enough for two smoothies, one for now and one for later, or to share with a friend. Store any leftover smoothie covered in the refrigerator for up to 10 hours.

Because I have just completed the most stressful and energy zapping move of my life and have no idea where my blender is, my friend Mel and her daughter Chloe tested this recipe for me. Chloe is six and will be using it for her 4H demo because she says it’s a winner!

I would like to thank Michelle, Natural Foods Manager at the Coborn’s on Cooper Avenue in St. Cloud, MN for helping me figure out this subject in a sensible way. As well as Melanie and Chloe, kitchen enthusiasts, who knew where their blender was.

Cheryl
Coborn’s Natural Foods Manager
Clearwater, MN

Click Here for more articles written by Cheryl
A Natural Approach with Cheryl - www.cobornsblog.com

5 Ways to add Beans to your Diet!

Beans are good for you! Are you getting enough in your diet? Learn more at cobornsblog.com

Eat Healthy, Shop Smart with Ashley. www.cobornsblog.com
Ashley

You may have heard that beans are good for you! I’m here to reiterate that message and put some extra emphasis on that statement. Beans are AMAZING for you and you should try to incorporate them as often as possible.

Why? Beans are an excellent source of fiber, protein, and iron.  They are unique from other proteins sources such as animal products because they have fiber – a nutrient that is lacking from the average American diet. Oh, and I almost forgot to mention, my favorite benefit, they are so cheap! People tell me all the time, I can’t afford to eat healthy because it costs more! Not always the case and here is a great example of that – I’m referring to chickpeas (garbanzo beans), black beans, navy beans, pinto beans, cannellini beans, aduki beans and kidney beans NOT green beans.

Buying a variety is best as they have slightly different nutrients and different tastes so it depends on the recipe and what the recipe calls for.

As far as nutrition it is best to buy beans in all different forms canned and dried. Note that canned is just as nutritious as dried.  The main concern will be the added sodium, but if you buy no salt added or reduced sodium that takes care of the salt.  Even if you buy regular canned beans, draining and rinsing the beans for 2-4 minutes reduces the sodium by up to 41%.  Buying canned is so much more convenient as you don’t have to cook them and you will probably eat them more often thus reaping their nutritional benefits as compared to if you have to cook them each time.

Here are my top 5 ways to add more beans to your diet!

5 ways to add beans to your diet - www.cobornsblog.com

Here are a few of my favorite recipes to get you started! And, of course, I had to add the recipe for black bean brownies!

Fudgy Black Bean Brownies

Fudgy Black Bean Brownies - www.cobornsblog.com #Vegetarian

Fudgy Black Bean Brownies
Serves: 16
 
Ingredients
  • 15 Oz. Can Black Beans, drained and rinsed
  • 3 Large Eggs
  • 3 T. Canola Oil
  • ¾ Cup Granulated Sugar
  • ½ Cup Unsweetened Cocoa Powder
  • 1 tsp. Vanilla Extract
  • ½ tsp. Peppermint Extract (optional)
  • ½ tsp. Baking Powder
  • Pinch of Salt
  • ½ Cup Mini Semi-sweet Chocolate Chips, divided
Instructions
  1. Preheat the oven to 350°F.
  2. Lightly oil or coat an 8×8-inch baking pan or dish with nonstick cooking spray and set aside.
  3. Place the black beans in the bowl of a food processor and process until smooth and creamy.
  4. Add eggs, oil, sugar, cocoa powder, vanilla extract, peppermint extract if desired, baking powder and salt.
  5. Process until smooth.
  6. Add ¼ cup of the chips and pulse a few times until the chips are incorporated.
  7. Pour the batter into the prepared pan, smooth the top with a rubber spatula and sprinkle with the remaining ¼ cup chocolate chips.
  8. Bake 30 to 35 minutes or until the edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean.
  9. Cool in the pan before slicing into 2-inch squares.

 

Quinoa Salad with Black Beans and Mango

Quinoa Salad with Black Beans and Mango Recipe - www.cobornsblog.com #Vegetarian #Vegan

Quinoa Salad with Black Beans and Mango
 
Ingredients
  • 1 Mango, peeled and diced small
  • 1 Red Pepper, seeded and diced as small as you can get it
  • 1 Cup Scallion, chopped
  • 1 Cup Fresh Cilantro, chopped
  • 2 T. Red Wine Vinegar
  • 2 T. Grapeseed Oil
  • ¼ tsp. Salt
  • 2 Cups Quinoa, cooked and cooled
  • 1½ Cups Black Beans, drained and rinsed (a 15-ounce can)
Instructions
  1. Combine mango, red pepper, scallions, and cilantro in a mixing bowl.
  2. Add the red wine vinegar, grapeseed oil, and salt and stir to combine.
  3. Add the quinoa and stir until everything is well incorporated.
  4. Fold in the black beans.
  5. Serve immediately or let it sit for a bit to let the flavors meld.
Notes
Dietitian’s Tip: The reason you want to rinse the beans is to get rid of the excess salt and sodium.

 

Roasted Red Pepper Hummus

Roasted Red Pepper Hummus - www.cobornsblog.com

Roasted Red Pepper Hummus
 
Ingredients
  • 15 oz. Can Chickpeas / Garbanzo Beans, rinsed
  • ⅓ Cup Tahini
  • ¼ Cup Lemon Juice
  • 2 T. Olive Oil
  • 2 Cloves Garlic, crushed
  • ½-3/4 Cup Roasted Red Peppers
Instructions
  1. In a food processor, combine beans, tahini, lemon juice and olive oil.
  2. Process until smooth.
  3. Add red peppers and garlic until desired consistency.
  4. Garnish with parsley.
  5. Serve warm or cold with pita bread or toasted pita chips or fresh vegetables.

Quinoa Black Bean Burgers

Quinoa Black Bean Burgers - www.cobornsblog.com

Quinoa Black Bean Burgers
Author: 
Serves: 5
 
Ingredients
  • 1 (15 oz) Can Black Beans, rinsed and drained
  • ¼ Cup Quinoa
  • ½ Cup Water
  • ½ Cup Bread Crumbs
  • ¼ Cup Yellow Bell Pepper, minced
  • 2 T. Minced Onion
  • 1 Large Clove Garlic, minced
  • 1.5 tsp. Ground Cumin
  • ½ tsp. Salt
  • 1 tsp. Hot Pepper Sauce (such as Frank's RedHot®)
  • 1 Egg
  • 3 T. Olive Oil
Instructions
  1. Bring quinoa and water to a boil in a saucepan.
  2. Reduce heat to medium-low, cover, and simmer until the quinoa is tender and the water has been absorbed, about 15 to 20 minutes.
  3. Roughly mash the black beans with a fork leaving some whole black beans in a paste-like mixture.
  4. Mix quinoa, bread crumbs, bell pepper, onion, garlic, cumin, salt, hot pepper sauce, and egg into the black beans using your hands.
  5. Form black bean mixture into 5 patties.
  6. Heat the olive oil in a large skillet.
  7. Cook the patties in the hot oil until heated through, 2 to 3 minutes per side.

 

Peace and Wellness,
Ashley
Coborn’s, Inc. Supermaket Registered Dietitian

Click Here for more articles written by Ashley
Eat Healthy Shop Smart with Ashley - www.cobornsblog.com

Grain-Free Bread

Grain-Free Bread • www.cobornsblog.com

A Natural Approach with Cheryl - www.cobornsblog.com
Cheryl

Whether you are avoiding gluten because of Celiac Disease, intolerance to wheat or because you choose to omit it from your diet, this bread will be one you will want to try. The same goes for one following a Paleo style diet, or anyone avoiding grains all together.

I originally got this recipe from a friend years ago. Since then I have adapted it to meet the flavor sensations of any meal. It can be sliced and toasted to go along with your breakfast or just by adding a few herbs or spices, change the flavor to go along with your choice of ethnic meal. Kalamata olives and feta cheese or cinnamon and raisins are just two of  many combinations of add ins I’ve used, almost always with great results.

Mini-Mini Loaf Italian Herb Grain-Free Bread - www.cobornsblog.comIt works great in a mini loaf pan, mini-mini loaf pan, cupcake tin or doughnut pan. This is a versatile bread that can bring out the creative baker in anyone!

Below I have the recipe for the plain bread, look in the notes for how to make the Italian Herb bread. Both are pictured in this blog. I encourage you to go shopping, get baking and enjoy this grain free, high protein taste treat!

5.0 from 1 reviews
Grain-Free Bread
 
Ingredients
  • ¼ Cup Butter, melted
  • ¼ Cup Coconut Flour
  • ¼ Cup Unflavored Whey, Hemp or Vegetable Protein Powder
  • 4 Eggs
  • ¼ tsp. Salt
  • 1 tsp. Baking Powder
Instructions
  1. Preheat oven to 375°F.
  2. While butter is melting, measure coconut flour, whey powder, salt and baking powder into a medium bowl, stir to mix well.
  3. Blend eggs and butter into dry ingredients.
  4. Mix well.
  5. Batter will be a little lumpy.
  6. Pour into a greased mini loaf pan.
  7. Bake for 25-28 minutes, cover with foil after 20 minutes.
  8. Bread is done when a toothpick is inserted and comes out clean.
  9. Let cool for a few minutes before removing from pan.
Notes
For a tasty Italian twist just add 2 teaspoons of Italian seasoning and ½ teaspoon garlic.

 

Cheryl
Natural Foods Manager – Coborn’s, Clearwater, MN

Click Here for more articles written by Cheryl

A Natural Approach with Cheryl - www.cobornsblog.com