Essential Ingredients To Keep on Hand At Home

Eggs are incredibly versatile - a staple ingredient I always have on hand.
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Cooking for yourself can be a fun, empowering, and educational experience. It’s important to learn how to nurture your body in healthy ways as an adult, but knowing where to start can be tricky. Here are some staples that can serve as the base of many easy-to-make dishes. Be sure to pick these up on your next trip to the market!

Eggs – Eggs can be added to anything and serve as an easy way to get protein in your diet. You can eat them for breakfast or dinner and add them to just about everything. A fried egg atop a hearty kale salad? I don’t mind if I do! A soft-boiled or hard-boiled egg for a daytime snack? Heavenly!

Cheese – Cheese is another essential item you can add to just about any dish or eat alone. It’s easy to make a snack with cheese if you just add crackers, veggies, apple or toasted bread for a meal. What’s your favorite type of cheese? I love sampling the gourmet cheese section at the store each week and trying new things.

Bacon – Bacon is another awesome ingredient that can be used in so many ways--just don't eat it ALL the time. You can put it in sandwiches, breakfast dishes, salads and pastas. You can utilize it in a multitude of ways or eat it alone. I love adding the Trader Joe’s Peppered Turkey Bacon to chopped Brussels sprouts for a spicy breakfast side.

Bananas – I may have a slight banana problem. I recently got braces, and my morning staple breakfast has become smoothies, which seem to always call for banana. My personal favorite is blending one banana, 2T cocoa powder, 2T almond butter, a handful of frozen blueberries, and 1.5 c almond milk for the perfect chocolaty start to the day!

Veggies – Although it’s hard to keep fresh veggies for very long, you can always pick up some frozen vegetables that can be added to a variety of dishes—I always do this with peas and corn. For fresh veggies, I usually have at least one leafy green on hand (kale or spinach, usually), carrots (they keep for quite some time), and onion (I prefer yellow or sweet—they’re so versatile!). Plus, even if the kale starts to turn before I can finish it, it’s easy to turn into some crunchy and delicious kale chips!

Tomatoes – Not only do they add a pop to your dish, but they are also a great accent and starting point for a base for any dish. You can use them for pastas, savory pies, or paired with a sandwich. And of course, the cherry or grape varieties are fabulous all on their own. Try to get tomatoes when they are in-season, however; the out-of-season tomatoes will be far less flavorful.

Which essential ingredients do you keep in your kitchen?

Have a Happy St. Patty’s Day… Minus the Hangover

If you're planning on getting a drink or three for St. Patty's Day, keep these foods in mind to minimize hangovers.

Planning on going out for a good time this St. Patty’s Day? I’m Irish, so I’m all about that. Unfortunately, though, as I get older I’m especially noticing that my body is way less tolerant of alcohol than it once was. I never was much of a drinker, but I’m even less so now. I suppose that’s good news in the long run—having more than one or two drinks max per day generally makes our bodies cringe a little bit.

However, there are still times when I like to go out and have more than just one drink with friends—heck, maybe I’ll even have two or three! The question that comes to mind then is, How can I help my body recover faster?

Bananas are full of potassium.

Believe it or not, what kind of foods we eat before and after a night on the town can have a huge effect on how we feel the next day. So, if you’re planning on drinking more than a pint this St. Patty’s Day, plan on eating some of these foods to help your body recover:

Asparagus – Boosts enzymes and helps break down alcohol. Eat before, during, or after going out to help with hangovers.

Bananas – Restore full muscle function by giving them a good boost of potassium. It helps with those day-after shakes you might sometimes feel. On that same note, kiwi and spinach are also loaded with potassium.

Clear Liquids – Before, during, and after drinking, focus on clear liquids rather than those rich in color. Drinks with brandy, bourbon, red wine, tequila, and others are rich in cogeners, which means they’re far more likely to cause a hangover. Drink a glass of water in between each drink as well as in earnest before going to sleep.

Honey gets toxins out and restores antioxidants and fructose.

Coconut Water – Coconuts, and coconut products are amazing. Coconut water is no exception. Filled with electrolytes without all the artificial ingredients, it’ll help restore your body faster than sugary sports drinks.

Eggs – Organic pastured eggs will give your body some much needed protein, which helps to break down toxins and restore vitamins drained by alcohol.

Honey – Eat raw honey with a few crackers to restore antioxidants and fructose. This will help flush out your system and get rid of any toxins that might still be lingering the day after.

Organic Broth – Drink clear organic broth the day after drinking help replace lost sodium and potassium in your body.

Prickly pear helps soothe inflammation.

Prickly Pear – Offsets inflammation caused by alcohol if consumed as a fruit, in capsule form, or as a tea or juice a few hours before the party starts. Delicious and nutritious!

Tea – Craft a cuppa ginger or peppermint tea to ease any nausea you might have. I’d stick with herbal blends until you’re sure your body can handle caffeine.

Toast – Your liver is too busy processing alcohol to regulate blood sugar, which means that you’re very likely to be lacking in that department. Pop a few slices in the toaster and top them with butter (I also like cinnamon and sugar on mine). It’ll help get your blood sugar back up as well as settling an upset stomach.

Tomato Juice – Vitamin and mineral-rich tomato juice might be just what you need after St. Patty’s Day. It’ll rehydrate your body and flush out toxins from your system, leaving you feeling refreshed.

Quinoa – Your amino acids also get drained by alcohol, but quinoa can help replace them! Plus, its nice neutral flavor will be easy to stomach even when you’re not feeling so great.

Trade the coffee for a soothing herbal tea instead.

And a few things to avoid (even if you think you’re craving them), as they’ll likely irritate your stomach even more:

Coffee

Greasy food

Alcohol

Orange or grapefruit juice

What are your favorite foods and drinks after a night on the town?

All images are from Shutterstock.

4 Healthy Travel Snacks

A no-frills latte and a banana is a good travel snack.
Image: Shutterstock

When I was in college, I often used to drive home for the weekend or for a holiday. It wasn’t a short drive—five and a half hours or so—and no matter what, I’d always end up getting hungry sometime during the trip. There’s nothing worse than stopping at a gas station when you’re starving—and trying to find something to snack on that will fill you up and won’t make you feel sick.

Now that I’m a little further from home, I usually take those trips on a plane—but even though the flight time isn’t very long, all that waiting around at the airport has a way of making me hungry.

The fast food, Cinnabon shops, sweet espresso drinks, and pastries are the most tempting options when I’m looking for a snack. But (sigh) time has taught me that those things a) will give me a tummy ache and b) will fill me up for about thirty minutes until the sugar burns out. Luckily, though, I’ve also learned over time that there are several easy and healthy snacks that make great roadtrip and airport food. Next time you’ve got the travel munchies, snack on one of these:

Greek yogurt and a banana 

Don’t hesitate to get full-fat Greek yogurt—it’ll actually help keep you filled up longer. Just watch out for the amount of sugar in it. I recommend getting plain yogurt and adding a banana, as the banana will both sweeten the yogurt and will give you a helpful boost in potassium and other vitamins. You can usually find both items in convenience stores and airport kiosks.

Try a KIND bar to tide you over.

KIND bars (or other healthy snack bars)

Filled to the brim with nuts, grains, and bits of sweetness (chocolate, coconut, and more), this is a granola bar with some major POWER! Plus, it’s easy to pack ahead of time and stow in a carry-on bag or in your car’s center console.

Chocolate milk

Delicious and nutritious (but it doesn’t taste like chicken)! Snag a carton or bottle of chocolate milk to load up on calcium and protein. It’ll give you a good boost in energy but isn’t pure sugar—so you won’t just crash half an hour later.

Latte and a banana

Coffee contains caffeine, which is very effective at tiding you over until real food. Skip the sugary syrup and get a plain latte (12 oz), pairing it with a banana or other fruit.

What do you like to snack on when traveling? The holidays are approaching, and I’d love to hear some more ideas for how to keep energy up during long trips!

More Bananas, Less Salt

Chocolate (death) cake--at least for my dad.

Image: Shutterstock

When I was in junior high, my dad was diagnosed with a rare inner ear disease called Meniere’s. He would get terrible bouts of nausea and vertigo, and in the early days of his diagnosis we had to rush him to the emergency room after he had fallen down and literally couldn’t get back up. We found out that what he ate had the potential to set him off at any moment, and absolute no-nos included chocolate, sweets, caffeine, and salt.

Miniscule amounts of those foods and others were usually all right to eat—except chocolate, which made him sicker than a dog—but after a few trips to the hospital and more than a few bouts of sickness at home, those foods were simply no longer appealing. His diet changed, and largely so did mine.

We stopped buying frozen meals and prepared food and started cooking meats and vegetables fresh. Everything that went into the cart was first checked for sodium content, caffeine, chocolate, or high amounts of sugar. We bought more fresh fruit and vegetables, and fewer muffins and pastries. I knew my diet had changed, but I really noticed when I went off to college and would take a bite of food and find that all I could taste was salt—or get a slice of cake and only be able to eat half of it before I was overloaded with sugar.

Salt is another no-no. Most Americans consume far too much of it.

Image: Shutterstock

Those shopping and cooking habits have stuck with me into adulthood, and even now I only use salt and sugar sparingly. I never realized until I grew older and more interested in health that the reason my dad couldn’t have salt, caffeine, or sugar was because it increased his blood pressure and fluid retention—both of which worsened the effects of his Meniere’s disease.

My dad’s experiences with Meniere’s have been hard on him and on our family—repeated doctor’s visits, frequent nausea and vertigo, lifestyle changes, and more have become regular occurrences in our lives. But one thing I’m grateful for is the fact that it taught me early to eat healthy. Consuming less sodium can reduce blood pressure in adults. And eating bananas, which is my dad’s favorite fruit to buy, may also reduce blood pressure because of its high potassium content.

Bananas are some of Dad's favorites. Mine, too!

Image: Shutterstock

High blood pressure has been linked to stroke and other seriouscardiovascular problems, yet most people in the U.S. and the U.K. exceed the recommended maximum intake every single day. But just a small dietary change—less salt intake and more potassium intake—can make a huge difference in the long-term.

So I’m saying thank you to my dad for passing those habits on to me at an early age, even though it wasn’t exactly his choice. And now I’m trying to do that same favor to others—so pass it on: more bananas, less salt.

Have a Happy, Healthy Valentine’s Day

Try some healthy alternatives to the traditional sugary candy.
Image: Shutterstock

Holidays are the death of healthy eating. We’ve developed a habit of wanting to celebrate by eating sugary, fatty, unhealthy food—under the assumption that if it tastes good, it must not be good for you. Wrong! Some of my favorite foods are also incredibly healthy. Consider these fun Valentine’s Day themed food treats this year as an alternative to the traditional candy and sugar overload:

Smooties: Combine your favorite berries with yogurt to make a healthy treat. If it’s ice cream you’re craving, use frozen berries!

Fruit Bars: Blend together strawberries and bananas, then freeze them onto popsicle sticks. Give it a few hours, and then you’ll have a fresh, frozen treat!

Chocolate avocado pudding is healthy and sweet!
Image from wholefoodsmarket.com

Fruit Kabobs: Pick out three or four of your favorite pink and red fruits, then cut them up and make kabobs out of them. If you’re feeling really indulgent, get some pure dark chocolate and melt it for dipping sauce.

Chocolate Avocado Pudding: Sounds strange, but I’ve heard nothing but good things. This recipe calls for avocado, banana, cocoa powder, dates, and vanilla extract—that’s it! Top with a few raspberries or strawberries to brighten it up.

Watermelon Hearts: Use a heart-shaped cookie cutter to cut watermelon into tiny hearts or use a paring knife to do the same to strawberries. Serve with a tiny bit of fresh whipping cream.

Watermelon hearts are cute and healthy!
Image: Shutterstock

Tomato Tarts: If you want something a bit more savory, try these heart-shaped tomato tarts. All you need is puff pastry, Dijon mustard, and tomatoes.

Love Day Punch: To avoid sugary drinks, try making a healthier version using cranberry juice and seltzer water. You can even make heart-shaped ice cubes using pink lemonade or add fresh fruit.

Do you have any other healthy Valentine’s Day treats you’ll be trying at home this year? I plan on making the chocolate avocado pudding, hands down. If you have any other ideas or recipes, please feel free to share them here! Happy Valentine’s Day, everyone!

Home Remedies for Common Ailments

Bananas are a great source of potassium.
Image: Shutterstock

 As the holiday season comes to an end, I find myself feeling run-down, tired, and under the weather. I’m still eating well and exercising daily, and I love spending time with friends and family—but after two weeks, it can become exhausting. Yesterday, I was at work when my eye muscle started twitching, one of the signs of potassium deficiency. This morning, I dutifully ate a banana before work. Then I got to wondering what other natural remedies can be used for common ailments. Here’s what I came up with:

Chicken soup is a traditional cold remedy.
Image: Bram Cymet via Flickr CC

1. Chicken Soup has long been used to treat the common cold. It provides a warm meal for the body, but some also claim it helps reduce white blood cell activity, which is what causes the respiratory symptoms of the common cold.
2. Clove Oil contains eugenol, which is both an antibacterial and a painkiller. Because of this, it can be used to treat toothaches when mixed with olive oil. However, be sure to look up exactly how to prepare the clove oil. It should never be used undiluted, put directly on broken skin, or taken in large doses.
3. Bicarbonate of Soda (baking soda) is the main ingredient in most antacids. By mixing a teaspoon in a cup of water, you can easily treat an upset stomach (as long as you don’t mind it being a little salty tasting).
4. Whole Milk contains Monocaprin, which can be especially useful to those suffering from cold sores. Monocaprin slows the virus activity that causes cold sores to emerge and blister, so drinking whole milk can help promote healing when this happens.
5. Honey is probably my favorite remedy for a sore throat. Not only is it delicious, but also it is as effective as some cough syrups to suppress coughs and soothe sore throats. It can be mixed with lemon and ginger tea or eaten alone.
6. Vinegar is one of the best ways to cool sunburns when applied as a solution or pure via spray bottle.
7. Olive Oil, which I’ve spotlighted before as a natural beauty product, can be used to treat earaches when warmed. It soothes the inflamed eardrum and helps relieve pain in the eardrum, which is caused by a mucus blockage.

Honey is a delicious remedy for a sore throat.
Image: Shutterstock

Have you ever used any of these home remedies (or others) with success? Or are there any that you think don’t work? I’ve tried about half of the remedies above with success, but the other half is listed on the word of others. List any other remedies you can think of in the comments below! I’ll look forward to reading them!