<![CDATA[R.E.A.L. Food and You Health & Nutrition Counseling

<![CDATA[R.E.A.L. Food and You Health & Nutrition Counseling - My Blog & Recipes]]>Sun, 05 Nov 2023 17:21:22 -0800Weebly<![CDATA[Beachbody Beginnings ]]>Tue, 04 Sep 2012 22:21:53 GMThttps://www.realfoodandyou.com/my-blog--recipes/beachbody-beginningsThanks to my good friend Jessica Best, I am now officially a Beachbody Coach! I've been in touch with Jessica through our health and wellness journeys the past several years - and lo and behold within weeks of each other, with my encouragement, she enrolled in IIN (Institute for Integrative Nutrition) and with her encouragement, I enrolled as a BB Coach. We're both off on new adventures and couldn't be more thrilled!!!

Fitness has always been a kind of hit or miss thing for me. I am an active person in all that I do - walking, biking, yoga at home, taking the stairs, etc. - but I have never had a "program" to follow and really don't enjoy going to the gym. I'm thinking this could be a perfect way to get introduced to something regular and that works. I do feel as I get, ahem, older, I need a little bit more, fitness-wise.

I'm also getting certified as a yoga and pilates instructor - talk about jumping in feet first!!! But why not? I hope to more people on board - it's a lot more fun to do this stuff together!!! I now just need to figure out which program I want to try... Insanity? TurboFire? That's a good place to start anyway. :)]]><![CDATA[Vegetarian Black Bean Soup]]>Thu, 01 Mar 2012 02:18:49 GMThttps://www.realfoodandyou.com/my-blog--recipes/vegetarian-black-bean-soup

I've had several requests for this one! :)

Ingredients:

1 Tbs. vegetable oil

1 large onion, chopped

2 medium cloves garlic, minced

2 medium sweet potatoes (1 to 1 1/4 lbs.), peeled (I keep the skin on) and diced

1 large red bell pepper, diced

14.5-oz. can diced tomatoes

1 small hot green chili pepper, or more to taste, minced

2 (16-oz.) cans black beans, drained and rinsed

1 ripe mango, pitted, peeled and diced

1/4 cup chopped fresh cilantro

1/4 tsp. salt

Directions:

Stir in sweet potatoes, bell pepper, tomatoes (with liquid), chili and 1 1/2 cups water. Bring to a boil. Reduce heat to low, cover and simmer until potatoes are tender but still firm, 10 to 15 minutes.

Stir in beans and simmer gently, uncovered, until heated through, about 5 minutes. Stir in mango and cook until heated through, about 1 minute. Stir in cilantro and salt. Serve hot. Makes 6 servings.

I like to serve this with plain cheese quesadillas - my kids love dipping them into the soup! :)

]]><![CDATA[Homemade Hummus]]>Thu, 01 Mar 2012 02:08:36 GMThttps://www.realfoodandyou.com/my-blog--recipes/homemade-hummus

Ingredients:

2 cups cooked chickpeas or 1 16 oz. can chickpeas

5 tablespoons tahini (you should find this in the international aisle at the grocery store or Commissary)

1 teaspoon sea salt

1/3 cup freshly squeezed lemon juice (juice of 1 1/2 to 2 lemons) or in a pinch, use ReaLemon juice (found in juice aisle at Commissary)

2 to 3 cloves garlic

3 tablespoons extra-virgin olive oil (make sure it's cold pressed)

1/4 cup water or cooking liquid

chopped parsley, for garnish

paprika, for garnish

extra virgin olive oil, for garnish

Directions:

Place chickpeas in a food processor or blender with tahini, lemon juice, garlic and olive oil. Blend until smooth. Add water or cooking liquid from beans a little at a time to get desired constancy. Garnish with chopped parsley, paprika or olive oil, if desired. Stores well refrigerated for at least a week. Makes about 3 cups

This can be served with cut up veggies or whole grain crackers. My favorite is whole wheat pita bread that's been toasted and then torn into bite size pieces! :)

]]><![CDATA[I Feel a' Change a' Comin'...]]>Thu, 01 Mar 2012 02:06:24 GMThttps://www.realfoodandyou.com/my-blog--recipes/i-feel-a-change-a-cominBack to it Sister!!! I've been dragging my feet ever since we moved here to Hawaii and I'm feeling something in the air. Ever had an unsettled feeling and you can't put your finger on what is causing it? Well, that's where I've been and I have let that feeling linger for far too long and I've decided to put on my big girl pants and start moving forward!!!

I've updated my website with a fresh new look. It just feels more "me". I like to have fun! I'm a huge flirt! And I have been known to get a little fresh from time to time! :) I'm getting some recipes posted for all to enjoy and basically getting myself out there to really motivate and inspire others to take control of their health and have fun while doing it!

There may be other changes in store - big or little - who knows? It's just time to step up and out to a new beginning - I hope you'll come along for the ride!!! ]]><![CDATA[Don't get caught in the gym trap!!!]]>Thu, 12 May 2011 03:55:53 GMThttps://www.realfoodandyou.com/my-blog--recipes/dont-get-caught-in-the-gym-trap

So, I have some friends who may disagree with me, but the gym is not the end-all, be-all in fitness. I'm a believer in living your life as actively as possible and then there is no reason to fall into the gym rut. Been there, done that. I don't like the gym, but I know of others that love it and that is great! Maybe I don't like the gym because my only memories of myself at the gym are of when I was fat. I remember killing myself in aerobics classes and step classes and on the treadmill and lifting the weights... I could go on and on. Then I remember jumping back in my car feeling worse than before I went because I compared myself, weighed myself and watched myself in a mirror that kept reminding me that I was fat! Not that everyone has this experience, but I often wonder what women are thinking when they leave the gym and jump into their cars.

See, I discovered that I could actually walk to the gym and walk home - without ever stepping foot in the place - and I got a nice workout. Then I discovered I could get on a bike and see so much more and - whew! - what a workout! Then I discovered I could take the stairs and - bam! - nice little burst of energy and burn in my thighs and rear! Throw on some music at home - yeah! - dance up a sweat! I started walking faster, with energy, head held high (this does wonders!). I started thinking like a thin, active person and acting like a thin, active person. And like that - I starting losing weight (*along with dietary changes of course!!!) and having more energy. And that's when I realized I didn't need the gym after all!

I've seen too many women who are dedicated and hit the gym daily and have a great routine going, then one day, they get sick and can't make it to the gym. Just a couple of days in bed can throw your whole routine and momentum off. Too many of those women never get back into their routine and then end up doing nothing, which in turn sends them back on their old habits of not eating well and self-sabotage. If you make being active (*and eating well!!!) a lifestyle, you don't have a routine to get back into - you just live!

My point is, be active - don't be a gym rat. If the gym works for you, great, but don't think that the gym is the only place you can go to feel good about yourself. There are other ways. Make it your lifestyle. Just move your body throughout the day, in any way possible, as much as possible (be creative!) - the little things do count.

*Oh - and please don't forget what an important role food plays in all of this. I've said it before and I'll say it again - eating junk and then going to the gym to "work it off" is not healthy. You are only setting yourself up for a fall with this thought process...

]]><![CDATA[Well, it was a good effort...]]>Wed, 30 Mar 2011 07:36:21 GMThttps://www.realfoodandyou.com/my-blog--recipes/well-it-was-a-good-effortSo we gave it a go and have not succeeded in going completely meatless, although we have definitely cut back! It's all about trying new things, right? Stepping out of our comfort zone is good for us. Recognizing that we deserve to be present in our lives is important. I have too many clients that have gotten stuck in a rut. And that rut is usually not something that feeds them - physically, spiritually or mentally.

"Life gets in the way" is what I hear from others and I have been guilty of thinking the same way. We get busy, caught up, over-burdened, over-stressed. We forget that life is to be enjoyed, in the moment, savoring every minute. Kind of like when we were kids. Our "joie to vivre" got sucked out somewhere between the first time an art teacher tells you "that's not what a tree looks like" to "Happy Graduation and good luck kid." Responsibilities pile up and next thing you know it, you're married with kids and working 9-5 (Thank God in this economy).

When's the last time you threw caution to the wind? And for some of us that can be as minor as taking the stairs instead of the elevator or as major as quitting your dead-end job and pursuing your dream to become a photographer. We had an incident here in Korea that albeit minor in the grand scheme of things (world peace, radiation, etc.), was huge for me and my family. It goes as follows...

This past summer we decided to stay in Korea for the summer instead of heading back to the States to visit family and friends. No summer is complete without hitting the beach, so we booked a hotel on the east coast, pretty much directly on the beach with one street separating us (thank God my husband is a Korean linguist or we never would have found the place!). So as the first day's sun began to dip, we heard some hooves clomping on the street and a far off "neigh" - okay, it was a recording of a neigh - still haven't figured that one out. Along came this pink and white horse-drawn carriage with these amazing pink lights and pink flowers. Cheesy and over-the-top, but my daughter was mesmerized - to her, it was a Cinderella carriage! We all agreed that on the last night (three nights from then), we would take that carriage around the small town as a send off. Each night we saw and heard the carriage come by our balcony and we saw it as we strolled through town after dinner. Our final night had come and we all got cleaned up after a wonderful day in the water and a hike to a Buddhist temple. At the temple we had joined dozens of others for a free noodle lunch - quite an experience! But as we were getting dressed, my beautiful 8 year old daughter began complaining of a stomach ache. Turned out she had a full blown episode of food poisoning. It was horrible! She was the sickest I had ever seen her. Luckily we made it through the night (thanks to our wonderful Korean hostess that brought us several different Korean remedies to keep her hydrated). The next morning we were out the door immediately to get her home. The whole time, all I could think was - she never got to ride in her Cinderella carriage... still pains me to this day...

Then and there, the Fab Ferg Four made a pact - if there is ever something we want to do, we do it! No "maybe later". No "let's wait and see". We will do it! You just never know. Don't let life get in the way - be in it. Take chances. Start with little changes - candles at dinner, a new recipe, a massage to treat yourself - you deserve it you know! Trust me, it's not easy for me to let go and just be, but I will always remember how sad I felt that my daughter missed out of something she would have loved because I had to have it all planned "just so". Don't let the days fly by without recognizing, appreciating and then enjoying your own Cinderella carriage.

]]><![CDATA[Meatless meals... can the Ferguson family handle it?]]>Fri, 11 Mar 2011 01:20:49 GMThttps://www.realfoodandyou.com/my-blog--recipes/meatless-meals-can-the-ferguson-family-handle-itIt's the Lenten Season in the Ferguson house and fasting and abstaining is one of the traditional challenges during this time of reflection. So on Ash Wednesday I got to thinking - if we can go without meat on Fridays and Holy Days, could we also implement more meatless meals throughout our day to day lives?

Now, I live with a big ole boy who loves his steak. And I have to admit, I do too. But so many of my lectures at IIN focus on the health benefits of not eating meat (no saturated fat, more energy, better for your heart, etc.) that I keep thinking - how could we go wrong? So I'm committing to cook more plant-based meals - considering this is a time to be open-minded and make changes in your life. Will this make a positive impact? Only time will tell.

The trick is going to be, well, tricky. You see - Blake is the main cook in our house. It truly is his passion and I've always been the one throwing out the ideas and he does the follow through. No complaining here! But he may get a little suspicious when he's not searing quite as often. My challenge will be to find recipes that will satisfy my meat loving man. Prayers are welcome! :)

I'm starting off with a lentil soup that I'm sure will do the trick:

Lentil Soup

Ingredients:

1 onion, chopped 1 (14.5 ounce) can crushed tomatoes

¼ cup olive oil 2 cups dry lentils

2 carrots, diced 8 cups water

2 stalk celery, chopped ½ cup spinach, rinsed and thinly sliced

2 cloves garlic, minced 2 tablespoons vinegar

1 teaspoon dried oregano salt and pepper to taste

1 bay leaf

1 teaspoon dried basil

Directions:

1. In a large soup pot, heat oli over medium heat. Add onions, carrots and celery; cook and stir until onion is tender. Stir in garlic, bay leaf, oregano and basil; cook for 2 minutes.

2. Stir in lentils and add water and tomatoes. Bring to a boil. Reduce heat and simmer for at least 1 hour. When ready to serve, stir in spinach and cook until it wilts. Stir in vinegar and season to taste with salt and pepper, add more vinegar if desired.

And so we will see where the next 40 days takes us. I'm up for the challenge and look forward to sharing our experiences that could possibly inspire others to look at areas of their lives they would like to improve on. We're all a work in progress and if we don't challenge ourselves sometimes, what's the point - right?

Lentil soup - looks filling to me! :)

]]><![CDATA[What's for dinner?]]>Tue, 08 Feb 2011 05:47:56 GMThttps://www.realfoodandyou.com/my-blog--recipes/whats-for-dinnerSo this seems to be the question on everyone's mind - mainly busy mothers! It's all too easy to give in and pick up fast food or pop a preservative‐laden dish into the microwave. But really things don't need to be so difficult with a little planning and imagination.

First, you need a plan. Get all your staple recipes together and see what you've got. Get rid of any that you know aren't healthy and don't make you feel fantastic after you eat them! Or better yet - "health it up". Use whole grains, add more veggies (my favorite), cut out the dairy, use a leaner piece of meat or go meatless! You'll most likely see that you have many different options and if not - ask a friend or family member for one of their favorites. Start slow and eventually you'll build up quite an array of great meals.

Second, it's important to make a weekly menu. I am a huge believer in leftovers and like to plan on making one meal last for at least two days. Talk about easy - you really end up only having to prepare 3–4 meals a week! Only 3 if you like to go out to dinner once on the weekends like we do. :) Then keep your staple recipe list compiled in one place and mix‐and‐match with what's in season, fresh and always think organic!

Thirdly, you need to have your pantry and freezer packed with the essentials. This will make shopping that much easier and helps if you find yourself in a pinch. Here are some off the top of my head that you shouldn't be without:

   Olive Oil Oatmeal
   Extra Virgin Olive Oil Assorted Nuts (can be kept in freezer)
   Canola Oil Dried Whole Wheat Pasta or Alt. Pasta
   Sesame Oil Brown Rice
   Peanut Oil Quinoa
   Red Wine Vinegar Millet
   White Wine Vinegar Barley
   Balsamic Vinegar Assorted Dry Beans
   Apple Cider Vinegar Couscous
   White Vinegar Assorted Canned Beans
   Whole Wheat Flour Canned Tuna, Salmon and Sardines
   Corn Starch Canned Coconut Milk
   Baking Powder Assorted Canned Tomatoes
   Baking Soda Canned Chicken or Vegetable Broth
   Dried Yeast
   Organic Raw Sugar Basic Spices:
   Unsweetened Cocoa Powder
   Raw Honey Ground Cinnamon
   Maple Syrup Chile powder
   Soy Sauce Dried Oregano, Rosemary & Thyme
   Whole Grain Mustard Ground Cumin
   Dijon Mustard Ground Coriander
   Natural Ketchup Curry Powder
   Worcestershire Sauce Smoked Paprika
   Tahini Dried Parsley
   Lemon Juice Ground Ginger
   Ground Cloves
   Frozen:

   Peas
   Sweet Corn
   Green Beans
   Mixed Vegetables
   Chopped Spinach
   Fruits
   Shrimp

Always try to use low‐sodium, unrefined and organic products to make the best dishes possible.

Hopefully this list along with pre‐planning will help take out the stress of that age old question! And let me start you out with one of my family's favorite dinners:

   Chicken and Zucchini with Fettuccine Alfredo

Ingredients:

2 1/2 lbs. chicken thighs or your favorite chicken part - preferably with bone in

1 28 oz. can whole tomatoes

1 large onion, diced large

3–4 medium zucchinis, slice and half‐mooned

2–3 cloves garlic, minced

1 Tbsp. olive oil

Italian seasoning to taste

salt and pepper to taste

Directions:

Heat pan on medium and add olive oil. Add chicken and brown well on both sides. Add garlic, onion and zucchini at one time to cover chicken. Stir often to avoid burning onion, zuc. and garlic. After zucchini begin cooking down, add whole tomatoes by crushing with your hands into the pan with juices. Careful - this gets messy if you're not paying attention! Let simmer while preparing fettuccine.

Ingredients for Fettuccine Alfredo:

1 12 oz. whole wheat fettuccine noodles

1 Tbsp. butter

1/2 c. to 1 c. heavy cream or whole milk (or skim if you prefer)

1/2 c. grated parmesan cheese

2 Tbsp. dried parsley or fresh parsley chopped

Directions:

Cook noodles according to package. Drain and return to pot. Add butter first to melt, then add remaining ingredients and stir. Serve immediately with Chicken and Zucchini. Enjoy!

The finished product!

]]><![CDATA[The One Who Flu Over the Cuckoo's Nest]]>Thu, 20 Jan 2011 00:31:43 GMThttps://www.realfoodandyou.com/my-blog--recipes/the-one-who-flu-over-the-cuckoos-nest

The makings of yummy goodness in a pot. Notice green smoothie in background - more goodness for you!

So my husband is home with the flu. Mandatory "quarters" for 72 hours. Doesn't say a whole lot about me keeping my family healthy. Interesting though that he was the one who got the flu shot!!! Anyway, his being sick and pitiful inspired me to write this blog and share my easy chicken soup recipe. Who doesn't love homemade chicken soup when your head is aching and your sinuses are all stuffed up? My mom made this for me and now I know how much love was put into each batch.

Mom's Easy Homemade Chicken Soup

Ingredients:

1 whole, fresh chicken - feel free to add the giblets!

4 celery stalks, sliced - including leaves

4 carrots, sliced into half moons

1 onion, diced

salt and peper to taste

These are all approximate measures - have fun playing with adding more or less of something or add something different for your own flare!

Directions:

Put chicken in large pot, cover with enough water to add veggies and to have a decent amount of broth. Add remaining ingredients and bring to a boil. Reduce heat to medium until chicken is cooked through. You'll know this when chicken is floating, skin breaks and there is no pink showing. Make sure to skim the scum off the top of the water as it cooks. Once chicken is cooked, carefully remove chicken with a large spoon and transfer to another dish. After letting the chicken cool somewhat, you will then de-bone the chicken with your hands (this is the fun and therapeutic part). You then return the chicken meat to the broth and voila!

At this point, you can eat as is, put over noodles or make dumplings. When I'm feeding this to a "sickie", I prefer sticking with the basic chicken and broth. The steam will clear up the sinuses, the liquid will replenish fluids and the chicken is the perfect type of protein to get your loved one back on their feet again.

With the smile my husband had on his face after eating this, I'd say it seems to be working for mine! :)

]]><![CDATA[Welcome 2011!!!]]>Fri, 31 Dec 2010 03:12:08 GMThttps://www.realfoodandyou.com/my-blog--recipes/welcome-2011

The New Year is here, yet again, and I say "bring it on"!!! I am super psyched about what doors could potentially be opened this year for you, for me - for everyone! To be 40 and finally find "what I want to be when I grow up" has been amazing and I'm jumping in with both feet. Are you feeling the same way!?! I truly hope so! Here's to the New Year and endless possibilities...

Oh, and don't forget your collard greens and black-eyed peas! Who couldn't use some good luck and additional money in the New Year? Not only that, but it's good for your health! Collards are packed with nutrition and provide anticancer properties. They offer an excellent source of vitamins B6 and C, chlorophyll and manganese. Collard greens are also a very good source of fiber and several minerals, including iron, copper and calcium. And those black-eyed peas? Like many beans, they are low in fat and high in quality protein and fiber. Here's a simple recipe to enjoy this New Year's Eve or Day - just switch to vegetable broth and omit the smoked ham to make this vegetarian. Feel free to play around with the measurements - some prefer more beans or more collards. Have fun with it!

Smoked Ham, Black-eyed Pea and Collard Green Soup

Time 25 minutes | Serves 4

Ingredients

1 medium onion, chopped
1 garlic clove, chopped
4 ounces of cooked smoked ham
2 tablespoons olive oil
1/2 pound collard greens
2 cup chicken broth
2 cups water
16 ounce can black-eyed peas
1 teaspoon cider vinegar
Splash of Tabasco (optional)

How to make it

In 3-quart saucepan, cook onions, garlic, ham over moderate heat, stirring occasionally
While onion mixture is cooking, wash, discard stems and center ribs from collards
Finely chop leaves
Add collards, broth, water to onion mixture
Simmer until collards are tender, about 20 minutes
Rinse and drain black-eyed peas
In a bowl mash half of peas with a fork
Stir mashed and whole peas into soup and simmer 5 minutes
Season soup with salt and pepper, stir in vinegar and Tabasco for a little or a lot of heat!
Makes about 4 cups

Serve this with some corn bread and you've got a nice filling meal to start the New Year out right!

Wishing you and yours all the best in this New Year!!!

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