Beans, beans, the magical fruit!

I finally taught my kids that (slightly) naughty rhyme! And they giggle every time.

I cook with beans..a lot...'cause they're cheap and easy and good fiber and protein. Who doesn't love a big ol' bean burrito?

Chop up an onion and a bag of sweet baby peppers.

 

Saute in a tablespoon of olive oil.

Drain and rinse a can of pintos and a can of black beans.

Add a packet or low sodium taco seasoning + 1/2 cup water. Let simmer until bean mixture has thickened.

Serve on a whole wheat tortilla with a sprinkle of shredded Colby or cheddar.

Easy Bean Burritos
-1 tablespoon olive oil
-1 large yellow onion, diced
-1 bag baby sweet peppers, seeded and diced
-1 can pinto beans, drained and rinsed
-1 can black beans, drained and rinsed
-1 packet low sodium taco seasoning
-6 whole wheat tortillas
-1/2 cup shredded cheese
-Salsa of choice
-Plain nonfat Greek yogurt

1. In a large skillet, heat oil over medium high heat. Add diced onions and peppers. Saute, stirring occasionally, for about 10 minutes.
2. Add beans, taco seasoning, and 1/2 cup water. Turn down heat to low and let simmer for about 10 minutes, or until mixture has thickened a bit.
3. Spoon about 2/3 cup bean mixture on a tortilla, then sprinkle on about 2 tablespoons shredded cheese.
4. Serve with your favorite salsa (it counts as a veggie so load up!) and plain Greek yogurt instead of sour cream.

Per burrito (with yogurt and salsa): 330 calories, 51 grams carbohydrate (including 10 grams fiber!), 6 grams fat, 20 grams protein, 707 mg sodium

Try these soon, you know, because the more you ( : o ) the better you feel, so eat some beans for every meal!

How much do we really need to walk?

Every now and then I try to do a photo session with the babies. I don't want the cliche of hardly-any-pictures-of-the-youngest to take hold.

Nailed it.

And by nailed it, I mean, I gave up.

Sigh.

I whittled my athletic shoe collection down ever so slightly.

I am not shy about my love for sneakers. I have certain sneakers designated for only indoors- if I'm having a busy day cleaning or playing with the kids inside, my feet feel SO much better at the end of the day if I've been wearing comfy shoes. I also find that having great sneakers makes me want to be more active. 

So much of the time we view physical activity or exercise as a means of looking a certain way. Would you believe that study after study after study confirms that exercise has the power to decrease anxiety, depression, and post-traumatic stress disorder? The current physical activity guidelines advise at least 30 minutes of activity 5 days a week to promote mental and physical health. 

Those recommendations may seem daunting, but keep in mind it does not have to be one 30 minute chunk. I've had several patients have success with breaking it into 3 10-minute increments. This could look like a mid-morning dance party with your kids, a vigorous cleaning spree in the afternoon, and a brisk walk around the block post-dinner. 

That's not to say that exercise is going to cure mental health issues, but it should be one component of treatment. 

Let's reflect- what are some of your favorite ways to be active? How do you generally feel about yourself after you've completed physical activity? 

Getting out- or in- to move should be a regular part of your lifestyle. It doesn't hurt to have fun and comfy shoes to wear either!

I won the battle against nature this week

...albeit I may not have won the war. The birds have been eating plenty of cherries from the tree, ha.

I've gone wild berry picking a few times this week and have two gallon freezer bags full. We like to use these blended with spinach and yogurt to make shakes.

Our sugar snap peas have exploded with ripe crunchy pods. The boys love helping me pick them. It's the ol' one picked to eat, one picked for the basket, and repeat.

Aside from just gardening, we've been spending all our time outside.

He is the sweetest brother to his little sissies- he loves giving them rides and is always sure to go slow enough that they're safe.

Is it redneck of me to not put shoes on my babies when we go shopping? I mean, the chances of them taking off a shoe and dropping it without me noticing is 2000%...

Finally finished the retaining wall garden. I installed more cement blocks and dug up the area where my wildflower seeds failed.

This is not manicure season.

Looks SO much better! I'm going to say our patio is now finally really truly complete.

Summer mom uniform: sensible tankini, water to stay hydrated, giant visor for shade. OHYAH!

He passed out sleeping SO HARD while big brother and friends were tubing. It's not easy being three!

On my agenda this week is werk werk werk on a BIG project. I mean, this has been in the works for YEARS. It's exciting. It's big. I...can't yet say what it is, BUT, if you're digging the whole healthy eating/healthy lifestyle vibes I try to put out, you'll like it.

'Til then, have fun in your own garden/yard/lake/kiddie pool.

A summer staple re-invented

Good news! We are STILL enjoying summertime!

Ahh, nothing like a dirt beard on your tiny daughter.

When it's so nice outside and the kids are playing, I prefer to be outside with them. Even if it means standing at the grill. SUCH sacrifices I make. Last night we did cheeseburgers on the grill and I decided to make mine into a salad form. I'm on a kick with making salad dressings, so I whipped up a burger-inspired creamy dressing. Sounds interesting, eh?

Cheeseburger Salad Dressing makes four salads
-2 tablespoons mayonnaise
-1 tablespoon ketchup
-1 tablespoon mustard
-1 tablespoon white wine vinegar
-1 tablespoon dill pickle juice (you could just do two tablespoons of pickle juice and omit the vinegar- I'm not too hot on pickles so I didn't want an overwhelming pickle taste)
-Dash of Worcestershire sauce
-Pinch of onion powder
-Pinch of salt
-Pinch of pepper

Combine all the ingredients in a resealable jar. Shake to mix. Refrigerate. Keeps in the fridge for one week. Per serving: 50 calories, 8 grams carbohydrates, 2 grams fat, 75 milligrams sodium.

Aldi has been killing it with the nectarines lately- such nice ripe and juicy ones! I treated the kids- and myself- to little chocolate milkshakes too. We are all about that summer living!

Strawberry fields forever...

...eh, or until we're all too hot and tired and sticky to pick any more.

We drove out to a local strawberry farm Tuesday morning with our friends. Guess what? 15-month olds don't understand you pick-you pay- you eat, in that order.

$18 later, we have a huge stash of berries!

So...what should I make?

I've been on a salad kick lately, which is definitely not like me (I'm MUCH more into cooked veggies than raw). Have you ever tried the whole fruit-in-a-salad-thing? Probably, because you're a better human than I am. I'll admit that I have truly never done it. Not a mandarin. Not a blueberry. NOFRUITINMYSALAD. Until today.

I tried it...and liked it...who am I becoming?! The key is the homemade dressing. Creamy, tangy, and a tiny bit sweet. And nutrient-packed of course!

Strawberry Poppyseed Dressing- makes about 1 cup of dressing
-1/2 cup fresh or frozen strawberries, stems removed
-1/2 cup plain nonfat Greek yogurt
-1/8 teaspoon salt
-1/2 teaspoon poppyseeds
-1 tablespoon white wine vinegar
-1 tablespoon agave nectar or honey

Combine all ingredients in a blender. Blend on high for 15-30 seconds, or until smooth. Pour into a resealable jar. Dressing keeps for one week in the fridge- just shake before serving.

I made a quick spinach salad and added some frozen pre-cooked grilled chicken strips, sliced strawberries, and a healthy pinch of slivered almonds for some crunch. Such an easy and flavorful and healthy salad!

Give this one a try, even if you're like me and *think* you don't like fruit in your salads.

Nutrition information for one 2-tablespoon serving: 17 calories, 3 grams carbohydrates, 0 grams fat, 1 gram protein, 3 mg sodium, 2 grams added sugar