Tuesday, October 30, 2012

Oatmeal Whole Wheat Blueberry Muffins

Blueberry Tuesday:
It's Blueberry Tuesday!  It's been so chilly outside I've been addicted to oatmeal and other cozy foods this week.  Here's a yummy blueberry breakfast idea for you!

Oatmeal-Whole Wheat Blueberry Muffins

Thursday, October 25, 2012

Autumn Kindness: Morning Show Highlights

This Fall, we have joined with a great organization that is making a tremendous impact in the lives of children around the world.  Join 88.5 WJIE as we partner with Mark Hall of Casting Crowns and World Vision for the {un}Abandon Campaign.  Click the link to help unAbandon a child!

This morning we heard an interview from Timur Nesbitt who was originally from Central Asia, but is now studying at a local college in the Louisville area.  Timur recounted his personal experience with Operation Christmas Child when he received his first gift at the age of 13.  Timur spoke about the impact it made on his life.  If you would like to make an impact on the life of a child this Christmas season, visit the Operation Christmas Child Website.

Tuesday, October 23, 2012

Welcome Back Blueberry Tuesday

Blueberry Tuesday:
Blueberry Tuesday is back.  Hopefully you've missed it as much as I have.  I love brownie and dessert bar recipes, because they are generally fool-proof, quick to prepare, portable, and almost always a crowd-pleaser.

Blueberry Almond Bars

Saturday, October 20, 2012

Happiness Secrets!

Happiness Secrets
On this morning's show I shared some secrets for a lifetime of happiness from a survey of ladies 80 years old and older.  They have some great wisdom.  I loved reading their thoughts, but I would also love for you to share yours.  What's your happiness secret?

Be a Little "Crazy"
"I recommend prayer…and a whole lot of laughter. Love with your whole heart and nothing less. Be giddy, smile all the time and be a little 'crazy.' Also, apply Jergens All Purpose Face Cream and put curlers in your hair every night."
-Maryann, 82

Don't Dwell

"When chatting with other folks, don't complain about all your physical ailments. Stay active with yoga, swimming, walking and never stop learning new skills. Do not brood and dwell on the past … a little praying sometimes will help!"
-Evelyn, 90

Create New Memories

"The key to happiness in my life has been cherishing the time I spend with family and friends—always laughing, telling stories and creating new memories." – Mildred, 89

Enjoy Yourself

"The one sustaining constant in my life has been my faith in God. I was married to the love of my life for 58 wonderful years and have the most loving family. I email, text and have a Facebook page so I can connect with my grandchildren. I keep active and eat healthy foods, but enjoy a sweet treat every day. At 86, I'm finally going to learn to swim and cross it off my bucket list. I want to be around for a long time so I don't miss anything!" – Maureen, 86

Have Good Friends

"The best way to be happy in life is to have good friends who you can depend on. I wouldn't have gotten through the hard times in my life without their love and support. A good husband is the frosting on the cake." – Anne, 92

Keep It Simple

"I've always lived a simple life and depended on God; everything I have asked Him for, he has provided. At my age, my family is my connection to life itself. Whenever my mind wanders I'll call my children and grandchildren to see how they are doing. That puts everything into perspective for me." – Iris, 89

Fight for Your Happiness

"Life can deal you impossibly hard blows but you can't accept defeat. I've lost three husbands and a daughter but I never sank into that misery. I lived for the things I still had. You must fight for your happiness and learn to make the absolute best of the absolute worst." – Charlotte, 83

Have Faith

"What really helps me remain serene is faith that all will be well in the end. No matter what intervenes, this attitude of acceptance keeps me afloat. I began competing in triathlons and Ironman's 34 years ago as a way to calm my mind, body, and spirit. I've won eight Ironman age group records since." – Madonna, 82

Stay Connected

"To have happiness you must also have sadness; in order to know black you have to know white. If I have my physical, mental and spiritual health then I have an amazing life. I dance, practice yoga and compose music and that's how I stay connected..."  - Phyllis, 89

Always Laugh

"Be positive. Make life happen. Reach out to people. Try to always laugh, especially be able to laugh at yourself." – Betty Ann, 80

Get Up & Exercise

"I thank God everyday for allowing me to live as long as I have. I don't eat bad food. I don't keep late hours. I get up and exercise everyday. And I never drank or smoked in my life." – Ethel, 96

Keep Growing

"Always have a good positive attitude. Love and be loved. Have a good spiritual life. Do things you enjoy doing. Never give up, just keep on keeping on." —Shervena
"For me it is about having a belief in God, my spiritual side. I believe in my self worth. Good close friends through the years have helped me grow as a person, too." —Rebena
Twin Sisters, 84

Have Family Around

"One of the keys is having a wonderful family … having children and grandchildren around you on holidays and other meaningful occasions. Happiness, for me, was also 62 wonderful years with a husband who was happy and made me happy." – Roz, 84

Make It Fantastic

"Travel too much and become friends with perfect strangers. Help those in need regardless if you can actually afford to. Invest in your bath time; take a nice relaxing [soak] everyday. Finally, I live by my favorite quote: "What we are is God's gift to us, what we become is our gift to God.' Make it fantastic!" – Charlene, 80

Try, Try Again

"Start with a good attitude, stay involved with friends, be aware of changing current events, exercise regularly, eat healthy, have adequate sleep, help others, and above all think positively. I also believe in continuously setting sensible goals, striving to reach them, and if the attempt fails, try again." – Norma, 82

Keep Busy

"I don't really have any secrets but I feel blessed with so many friends. I also exercise and keep busy. I thank God every day for my family, my friends and my health. I am really blessed." – June, 91

Give Back

"It is important to use the gifts God gave you to give back to others. You will find there is great joy in giving and the fulfillment you receive is immeasurable. Take care of your mind, body and soul ... and always be open to change and learning new things." Lily, 80

Embrace Optimism

"The key to staying happy and healthy to me is to maintain an optimistic and non-critical attitude with a physically and mentally active lifestyle." – Dev, 92

Share your Happiness Secret!  
I'd love to hear your happiness secrets!  Feel free to leave me a comment below. 
Note: Comments won't immediately appear on the blog.

Monday, October 1, 2012

Fall Fruits & Veggies & How to eat More of Them

Vegetarian Day:  Today is National Vegetarian Day.  I'm not a Vegetarian, but I do try to eat a mostly vegetarian diet as much as I can.  Ceci, has also been a Flexitarian (mostly vegetarian), but last week we were talking about her goal to try Veganism in the near future.  Whether you are a meat lover, vegetarian, vegan, or some where in the middle - we can all agree that fruits and veggies are good for us and that we should try to eat more of them.  Today we've been chatting about Fall Fruits and Veggies.  Here's some goodies from today's show.

Motivation for Monday Fitness:
Bob & Caroline Scott of the Louisville Athletic Club shared some tips this morning about what fruits & veggies are in season and why it's important to eat seasonal foods.
"We Really love the fall because the weather is pleasant, there is football to watch, and our tastes start to change a little.  So we start craving more hearty foods." - Caroline Scott
Veggies in Season:
  • All kinds of squashes including acorn, winter, and butternut
  • Pumpkins
  • Broccoli
  • Brussel Sprouts
  • Cauliflower
  • Mushrooms
  • Butter Lettuce
  • Sweet Potatoes
Fruits in Season:
  • Pears
  • Pomegranates
  • Cherries
  • Apples
  • Grapes
  • Pineapple

Why Should We Buy Produce in Season?  Bob says, "By purchasing foods that are in season, your dollar goes right to the local farmer, and your family will be able to enjoy the health benefits of eating fresh, unprocessed fruits & vegetables.  Of course, we live in a world where we now have any fruits and veggies we want all year round.  The downside to this is that they are picked while still immature to ensure that they don't spoil along the way.  Not only does this affect the fresh taste and aroma of your fruits and vegetables, but also causes vitamin degradation and nutrient loss. Buying seasonal produce gives you the opportunity to try new things as well!"   For more great tips: visit Caroline's blog 

Also check out this Autumn Produce Guide from Cooking Light

Ways to Eat More Veggies:
We all know we should eat more fruits and veggies, but for various reasons less that 30% of Americans are eating enough fruits and vegetables.  Here's some tips on how to incorporate more of the good stuff into your daily meal plans.

1: Add fruit to your breakfast foods.  Breakfast is the perfect time to incorporate more fruit into your meal.  Stir berries (fresh or frozen), dried fruit, or banana slices into yogurt, cereal, or oatmeal. Every 1/2 cup of fruit you add is a serving.  You can also make a smoothie. Combine some low fat milk or yogurt, 1/2 cup frozen berries and a banana for a super easy blended breakfast – and 2 entire fruit servings!  Have a glass of juice. Make sure it’s made from 100% fruit juice, and limit yourself to eight ounces per day to avoid too many added sugars.  Don’t have time for breakfast? Whole fruits are quick, prep-free, on-the-go solution. Grab an apple, peach, banana, or orange and enjoy it on your way to work.

2: Add Veggies to your breakfast foods.  Veggies are also easy-peasy to add to breakfast foods.  Here's some ideas: Add peppers, tomatoes, mushrooms or onions to your eggs for a delicious omelet, or pile the whole scramble on your favorite bread, tortilla, or bagel for a booster breakfast sandwich.

3: Prepare Meals that let you Double Up:  Some meals are naturally condusive to doubling up on veggies, like soups, salads, pastas, sandwiches, pizzas, and casseroles, most recipes call for a certain amount of vegetables. Double the amount called for in the original recipe. You are already doing the prep work; so a little extra chopping can go a long way for your vegetable intake.  Try stirring in extra veggies into soups. Don’t be afraid to steer off the beaten recipe path just a bit. When it comes to something like soups, an overdose of chopped vegetables will not ruin the recipe. It will enhance the flavor, nutritional value, and your daily vegetable tally. A half cup of chopped vegetables and a whole cup of dark leafy greens is another serving. In White Bean Soup with Kale and Chorizo (from Cooking Light), you can double the amount of kale or add chopped carrots, celery, red bell peppers, zucchini.  The possibilities are endless.  You can also pile them on the pizza by adding extra veggies to a frozen pizza, order double veggies from delivery, or create your own.  Casseroles are also easy meals to sneak in extra veggies. Cooking up a Mexican casserole? Add some extra peppers, mushrooms, and squash. Don’t be shy with topping with tomato- and veggie-heavy salsa, either. Eggplant Parmesan? Double the eggplant. Chicken Pot Pie? Double those peas and carrots. You’ve got the idea. Finally here's some ideas for sandwiches. Take your routine turkey sandwich and jazz it up with sliced apples, cucumber, zucchini, sprouts, and spinach. A 1/2 cup of this colorful combination just scored you another serving.

4: Be a sneaky Chef:  Make a marinara that’s loaded with vegetables. In addition to your traditional tomato sauce base, use any combination of chopped mushrooms, eggplant, onions, peppers, squash, and carrots. This versatile sauce can then be used in a variety of creative ways to add both flavor, as well as a serving of vegetables to your day. Spoon it over noodles, mix it into lasagna, start it as a soup base, spread it over pizza crust, or use it as a dipping sauce.

5: Meatless Monday: Pick a day or two a week to go meatless.  Even if you don't go entirely vegetarian those days, you will more than likely find yourself eating more fruits and veggies if you set a weekly goal.

6: Feature a New Fruit/Veggie Each Week:  Fruits and veggies don't have to be boring.  Try to incorporate new foods into your meal plans each week to keep your meals exciting and fresh.  As Bob Scott mentioned, try to take advantage of seasonal fruits and vegetables.