Tiny Tummy Takes on the Cleanse

If I haven't said before on BETT, anyone who knows me knows I am pretty much dead set against traditional "cleanses." A cleanse is often associated with an all-liquid diet that spans the course of a few days (or as long as you can tolerate it), and promises extreme weight loss (most of which you gain right back!) Like I said, I do not endorse the liquid cleanse by any stretch. It's never worth starving yourself and depriving your body of much needed nutrients; however when it comes to whole-food cleanses, there is room for discussion. Keri Glassman, a registered dietitian (and also my boss!), has an awesome 4 day, 8 food cleanse that focuses on eating real foods throughout the entire day, so when she asked the entire office to do her cleanse alongside her to promote her new book The New You and Improved Diet, I was happy to jump on board. (It's an awesome book by the way!) Without totally chewing your ear off, I thought I'd let you all know that I will be cleansing alongside Keri and the rest of the Nutritious Life team starting on Monday, and I invite you to join me. To get ahead on your grocery list for the four days, head on over to the Nutritious Life website, and give it a look. I can't wait to share my experience with all of you. And if you want to get a head start, this recipe works PERFECTLY for lunch.

Feelin' Frisky? For all of you smarties with a smart phone planning to partake in the cleanse, enter the Instagram contest to win a signed copy of Keri's latest book, The New You and Improved Diet. Details here! Pin It

The Number of the Day is... 2!

I recently had a rather lengthy dispute with a friend who complained about "not having time to make their own breakfast or lunch," and then getting stuck eating something unhealthy. The conversation eventually led to me asking, realistically, how much time could you devote to putting together your own breakfast/lunch, to which the response was 2. 2?! Yes, 2! 2 minutes per meal... may seem like an impossible task, but Tiny Tummy doesn't know the word impossible, so challenge, accepted! So, here are 2 options for Under 2 Minute Grab and Go Meals for breakfast and lunch.

Breakfast Option #1: PB+Banana+Whole Grain Bread:

I would say toast, but 2 minutes doesn't exactly allow for toast. This one should be fairly self-explanatory, but slice your banana, shmear your PB on the bread (yep, I said shmear!), add the banana slices, and if you have time to spare, slice that puppy in half!

Breakfast Option #2: Oatmeal

While I'm all for making your own slow-cooking oats, to fit our 2 minute requirement, I'm opting for the 100 calorie oatmeal packs that cook in 1-2 minutes. Simply add the recommended amount of water (or milk), microwave, and you're good to go. If you can spare those extra few seconds, stir in some cinnamon, or whip of one of these delicious options.

Lunch Option #1: Spinach+Tuna Salad

I know this may seem like a no duh, but how hard is it to grab a bag of pre-washed spinach, open a can of tuna, and toss in whatever dressing you'd prefer? (Walden Farms Honey Mustard or Bacon Dressing are both great options!)

Lunch Option #2: Turkey+Spinach+Cheese Rolls Ups

It's as simple as this. Grab some turkey slices, spread a little Laughing cow cheese in each slice, add some spinach, and roll them up. See how many you can make in two minutes! I bet it is the perfect portion for lunch! Pin It

A Spawn of Splenda

We all know Tiny Tummy likes to stay current on the info on artificial sweeteners, so when I came across a free sample alert for Splenda's newest 0-cal sweetener Nectresse.

Not to be confused with Splenda, itself, Nectresse is sweetened with a mix of Monkfruit, erithrytol, real sugar, and molasses. No cancer killers there! The downer? I didn't particularly love the taste! I put it in my coffee, so maybe it was the type of coffee that ruined the flavor... I will give it one more try, but for now, my loyalty lies with Stevia! Pin It

Superbowled Over

While I am by no means any sort of sports fanatic, I know that this weekend is the Superbowl. And if there's one thing I know a lot about, it's superbowl sunday snacks- wings, chips, dip, pizza, beer, and all that other "bro" food. While these snacks are often a surefire recipe for disaster, I have a few swaps that you can bring along with you to your superbowl party, so at least you know you have a healthy option that still fits with the theme. All come from previous posts, but to save you the search, I'll post them below!

Instead of their chips and guac, make your own chips and bring them along. Use either of these 1, 2 recipes.

Instead of traditional fattening buffalo wings, make your own spicy chicken bites.

Instead of the tortilla chips or whatever they are serving for you to dip, bring your own crudite platter. It's bound to be a hit!

And, if you're hitting the bar, or dining out, the usual rules apply: don't be afraid to order something for yourself that will help you stick to your diet! You're there to focus on FOOTBALL, so if your friends aren't down with your custom order, then tell them to get their head in the game ;) Pin It

More D'Liteful Chocolate

A few months ago I tried a delicious chocolate bar that was loaded with probiotics and fiber in perfect little portion-controlled bar, and I totally forgot where I bought it. Luckily, on my way home from work the other day, I stopped into a health food store and had the revelation of the century when I remembered I bought them there!

Last time, I bought the chocolate peanut butter bar, so this time, I decided to try the chocolate almond and chocolate caramel. Both were good- I definitely liked the chocolate caramel better than the chocolate almond, though I wouldn't protest to eating either one. I will say, though, that the chocolate peanut butter one I had originally is still my fav. Regardless, each of the D'Lite bars has 100 calories, is full of probiotics, and has no sugar or cancer-causing sweeteners - impressive stats for a delicious chocolate bar. I would gladly eat these to satisfy a chocolate craving, and the built in portion control doesn't hurt either! Pin It

Beware The Hidden Candy Bar

A friend recently told me that they wanted to buy some protein bars to eat as an after-the-gym snack. In retrospect, that sounds like a great idea: a healthy mix of protein and carbs to recover from a big workout without counteracting your work, right? Not necessarily. It all depends on the bar you choose. We all know Tiny Tummy loves Quest Bars, but that's about where the love ends. When my friend told me the bars that made it into their grocery basket, I was a little alarmed. I asked if they usually eat a candy bar after they workout, and they laughed, but truth be told, many "protein bars" or granola bars are really just candy bars in disguise. Sure, they may have some protein in them, but I bet they have a lot more sugar than they do protein. Cliff, Luna, Special K, Nature Valley, Quaker, among others are all brands that I would avoid at all costs due to their excessive amounts of SUGAR. Think of it this way, you just worked out. Is it really worth sabotaging all of that work right after you get back by eating a candy bar? You might as well just reach for the Kit Kat or 3 Musketeers... (Yes, that was sarcasm. Don't do that either!!) My point is, be wary of the granola/protein bar. Read your labels, and if it looks more like a candy bar than a nutritious meal, steer clear. Fast. Pin It

Herb, Meat Turkey; Turkey, Meet Herb!

I'll admit it. I'm a convert. I had once said I'm not a huge deli-meat fan, but lately, I've been all about the meat! A few days ago, in a trip to buy my new fav turkey salami by Applegate Farms, I came across this herb turkey breast, and, since they didn't have any more turkey salami (I know, the horror!!), I decided to give it a try. For all of you herb lovers, you have to try this stuff. It's got all the herby flavor packed into each slice of turkey. It's great with laughing cow spread on it, or mustard, or even some hummus. Or, if you're the sammy type, amp up your usual turkey sandwich without any additional calories. These slices have all the flavor built in! In your next hankering for deli meat, give this a try! At 25 calories per ounce, you can't beat it!

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Ay Caramba! (Mexican Restaurant Quick Tip)

Who doesn't love Mexican food? With so much flavor in every dish, it's hard to avoid the craving for Mexican- and every once in a while, I definitely give in, but Mexican restaurants can be any health-conscious eater's worst nightmare with all of the empty carbs and fatty cheeses, but there are ways to stay healthy at the Mexican restaurant. For example, order a nice dry piece of grilled protein- and the best part of Mexican cuisine is that there are lots of sauces to choose from with tons of flavor, and not all of the are diet distasters! Here are my top tips on which to dip and which to ditch!

Pico De Gallo: Basically just a mix of Tomato, Onions, Cilantro, and some spices, you can't go wrong with some Pico De Gallo! Just ask to make sure it isn't laden with oil!

Verdict: Def. Dip!

Queso: Yikes. Any cheesy dip/sauce is bound to be a thick fatty mess. Any sauce that uses the word queso should definitely remain off limits:

Verdict: Ditch, and Fast!

Salsa: Again, salsa is usually safe! While it usually has a fair amount of sugar, it is low in calories and packs a good punch of flavor for the amount you actually end up using.

Verdict: Dip Away!

Guacamole: This one is debatable. Made almost entirely of avocado (and salsa, lime juice, veggies, etc. depending on the restaurant), guacamole is very high in fat and calories- but healthy fats, so if your diet allows you to indulge in these healthier fats, and then go for it, but if you're trying to keep a low-cal meal, then unfortunately, it will be hard to rock the guac.

Verdict: Indulge in moderation if you're prepared to pack on a few extra healthy calories. Pin It

Satisfy that Crunch

As much as I love to say there are plenty of ways to satisfy that crunchy chip craving without going for some sort of chip itself, I know that there are often times when the only thing that will truly satisfy that craving is a good crunch. Since I try to stay away from chips, themselves, I'm always looking for something that has the true crunch of real chips but doesn't pack all of the fat, calories, and carbs, that chips normally contain.

Glenny's has done it again with another crunchy option with less guilt than potato chips. While these crispy wheat snacks are not quite a potato chip, they definitely satisfy the need to crunch. I find the onion garlic ones to have the most flavor, though they have an overwhelming parsley flavor for someone who doesn't really love parsley. If you want something crunchy and sweet, I'd opt for the apple cinnamon. The honey ones were decent, but I wasn't blown away. They had a very mild flavor- definitely the mildest of the bunch. On a whole, I probably wouldn't eat them plain, but with a shmear of peanut butter or cinnamon cream cheese on the apple cinnamon or honey or a wedge of Laughing Cow cheese or some salsa/guac on the onion garlic ones, these could easily be a winner. If you're feelin' frisky, you could easily replace your usual sandwich bread with these guys to reduce the calories, but considering that each individual cracker doesn't have much fiber, I'd probably suggest sticking to these as purely a snacking option. All in all, these guys will satisfy a need to crunch in place of your usual chip routine, so if its crunch you crave, opt for Glenny's.

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Garlic Shrimp and Veggie Baraella

As I shared in a previous post, I recently determined that I love barley! Trader Joe's has come up with a great solution to the normal hour-long cook time by par-cooking the barley, so you only have to cook it for another 10-20 minutes to get a soft, fluffy grain. When I find something I like, I like to experiment, and with this barley, it was no different. A few nights ago, I had a serious craving for garlic shrimp, so I decided to experiment with a take on shrimp paella, hence Garlic Shrimp Baraella was born!

To make Tiny Tummy's Baraella, you will need:

1 oz (dry) barley
3 oz shrimp (I was a little Trader Joe's happy, so I used their frozen shrimp)
a mix of whatever veggies you'd like (I used a frozen veggie blend)
2t garlic powder
1 t onion powder
1/2 t turmeric (for color)
1/2 t paprika
1/2 t cayenne pepper

To prepare, thaw shrimp, and prepare barley on the stove top according to package instructions, adding all of the spices to the water. Once the barley has absorbed all the water, add the shrimp with a little more garlic powder (if needed and if you want it really garlic-y), followed by the veggies (which should be cooked), just to warm them up. Once everything is seasoned and warm, transfer to a bowl and eat up. For an optional kick of spiciness, feel free to add a squirt of Frank's hot sauce- I sure did! Pin It

A Presidential Lunch

For anyone who keeps up with politics (or just culture in general, I guess), you know that yesterday was the inauguration. Every year, accompanying the celebration of the president's inauguration, there is a giant, celebratory luncheon with lots of indulgent food. Now, the Obama's are known for being very health conscious, so it would naturally follow that their luncheon menu was on the healthy side, right? In truth, the menu could have been much worse. A friend asked me what I would do in this situation (a little fantasy involved here), so I thought it would be fun to share what I would eat or what I would makeover/replace given the 2013 Inaugural Luncheon Menu (which I've conveniently provided below).

First, let's start with the first course: Steamed lobster?! Hooray! Clam chowder sauce? ... not so much. I'd definitely opt for the lobster tails over sauteed (can I get it steamed?) spinach, and skip the sauce and more than likely fried sweet potatoes.

Moving onto the second course, hickory grilled bison? Great, some protein! And butternut squash puree? That practically screams for my favorite Vitamix recipe of all time! To be honest, that would be more than enough for me, but there's nothing wrong with some beets and green beans, though I'd probably skip the potato cake (since it's most likely fried-- and you already have your starchy veggie with the squash), and if I was feeling indulgent, I would get the wild huckleberry reduction on the side, though I tend to believe bison is flavorful enough that it doesn't even need a sauce. And, lastly, for the strawberry preserves and red cabbage, sounds like an interesting sweet slaw to cleanse the pallet. I might even use this as my dessert... but then I wouldn't be able to discuss the third course!

Lastly, the grand finale- the third course: Apple pie is the all-American dessert, but it is about as far from healthy as you could get. I would probably skip this dessert all together or replace it with an Apple Pie Quest Bar. Though, if you're set on a homemade dessert, how about baking an apple with some fresh cinnamon sprinkled inside? Now there's a healthy take on a traditionally very unhealthy dessert! You can even add a squirt of fat-free whipped cream on top for the full effect!

Feelin' Frisky? If you liked this fantasy "What Would Tiny Tummy Do" post, should I keep it going? Feel free to email me your "What If" scenario, and you just might see your situation in a future post! 

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More Yummus Hummus

I've been in an adventurous mood when it comes to hummus lately, and since my local supermarket sells just about every Oasis product they have to offer, I thought it was only fitting I give another one of their hummus varieties a try, and I am so glad I did, because this one is my favorite yet.

Oasis's Shiitake Mushroom and Sun Dried Tomato hummus is surprisingly delicious for its low calorie content. It's also refreshing to see that it is made from all natural ingredients- strictly the veggies and a little H2O. While, again, it is not as thick and creamy as other, more fattening hummus dips, it still manages to pack a punch of flavor and certainly kicks the hummus craving if you're not looking to load up on those healthy fat calories. Hooray for Oasis and another delicious dip! Pin It

Low Cal, Low Carb Dessert Nachos (PB, J, & C Nachos)

I've seen tons of recipes for dessert nachos, but I never really understood the appeal. Why would you want nachos for dessert? It wasn't until I realized that dessert nachos were all about the sweet ingredients! Most dishes are doused in fattening and sugary sauces that will seriously pile on the calories, when the chips they are served on are already bad enough! Luckily, I've come up with a way to enjoy dessert nachos without the crazy amounts of sugar, calories, or even carbs.

To make Tiny Tummy's Dessert Nachos, you will need:
1 small La Torilla Factory Tortilla, cut into triangles
2 T p2 powdered peanut butter, prepared
1 T sugar free fruit preserves
a sprinkle of cocoa powder

To prepare, simply toast the tortilla chips according to these instructions. Then, top with peanut butter, jelly, and sprinkle with cocoa powder. Yep- it's that easy!

Disclaimer: This photo was taken pre-jelly, but I promise, it made it in there! Pin It

Bai, Bai Sugary Lemonade

In a craving for some good old fashioned lemonade the other day, I came across Bai's Limu lemonade, and let me say, the makers of Bai never cease to amaze me! I'm pretty picky when it comes to lemonade- it can't be too sweet or too tart; there has to be the proper balance, and fortunately, this lemonade has it! And, it packs in all that flavor, yet is only 10 calories per bottle and 2 grams of sugar. And the best part? No cancer-causing-chemicals! During the summer, I'm sure I will be drinking lots of these guys, because there's nothing quite like a refreshing glass of lemonade in the hot summer months. Only a few months away! Pin It

Too Busy to Cook? That's a Crock!

A friend recently said that they don't cook because they "simply don't have time." To that, I call B.S.! Maybe you can't make a Chopped-worthy plate in 15 minutes like professional chefs can, but a simple, healthy meal can definitely come together in 15 minutes. And, if the whole "cooking" process is what's holding you back, I urge you to embrace the art of slow cooking.

By "art" I really mean throw some ingredients in a Crockpot, and leave it to cook for a number of hours and come back to a delicious, perfectly cooked meal. You can make anything from soups to stews to baked goods to ribs to pulled pork (my personal fav). You can even cook a whole chicken in a Crockpot and the meat literally falls off the bone. For a healthy meal, toss some stock, veggies, and protein of your choice in the pot and cook away. If you're feelin' frisky, feel free to add whatever spices or sauces you may want to spice things up a bit, I won't tell! ;) Pin It