The Problem with Cheat Days

Lots of people praise cheat days and cheat meals as the key to their diet success. But are cheat days all they're cracked up to be? As a dietitian, I see a lot of problems with cheat days so I'm breaking them down for you here.

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Married to a Dietitian | What It's REALLY Like

Ever wonder what it's really like to be married to a dietitian? Today, my husband Jasen is telling all of my secrets! Hear what we really eat, what foods aren't allowed in our house, and what the worst thing is about being married to a dietitian, plus a lot more![x_video_embed type="16:9"][/x_video_embed]

Skillet Potato Recipe | Quick + Easy

This skillet potato recipe has been a staple in my house here lately! It's quick, easy, and super yummy! Plus, it goes with just about everything. Here's how you make it!

 

Skillet Potatoes

Ingredients

• 2.5 pounds potatoes (about 4 large), diced into 1/2 inch pieces
• 2-3 tablespoons pastured lard or other cooking fat
• 2 teaspoons paprika
• 1 teaspoon garlic powder
• 1/8 teaspoon cayenne pepper (optional)
• 1/2 teaspoon salt

Directions

1. Heat lard or fat of choice in a medium cast iron skillet.
2. Once the skillet is hot, add potatoes and spices. Stir until spices are evenly incorporated.
3. Reduce heat to medium low and cook, stirring occasionally, for about 15 minutes, or until potatoes are cooked through. Serve.

Sarah Moran is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.

3 Citrus Infused Spa Waters | Easy and Delicious!

We all know how it important it is to drink enough water, but that doesn't mean it always happens. These three citrus infused waters can help! Make your water taste great and get some variety by making these easy and delicious waters at home.

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PRODUCTS MENTIONED

The knife I'm using

Mason jars

Sarah Moran is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.

April Favorites 2016 | Healthy Food, Recipes, and More!

April is coming to an end, which means it's time to talk about my favorite things from the past month! This month, I have a few fun healthy food products to share, along with a fruit I've been eating a lot of, a favorite healthy dinner, and more!

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PRODUCTS MENTIONED

Vita Coco coconut water with pineapple Tart Cherry Juice

Sarah Moran is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.

My Garden Plan and Strategy!

My garden plan is done and I'm super excited! This year I'm trying to find the right balance of familiar and new plants to keep me experimenting without getting overwhelmed. Here's some info about what I'm growing and my strategy for everything.

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What I'm Growing

Tomatoes (small)

• Black cherry
• Blondkopfchen
• Green Grape
• Mexicon Mediget
• Tommy Toe
• White Cherry

Tomatoes (large)

• Aunt Ruby's German Green
• German Pink
• Gold Medal
• Kellog's Breakfast
• Nyagous
• Paul Robeson

Tomatillo

• Aunt Molly's Ground Cherry
• Green Husk
• Purple

Peppers (sweet)

• Bull Nose Bell
• Chocolate Beauty
• Jimmy Nardelo's

Peppers (hot)

• Aji Crystal
• Martin's Carrot
• Mustard Habanero
• Santa Fe Grande
• Thai Hot

Cucumbers

• Mexican Sour Gherkin
• Parade

Beans

• Calypso
• Provider
• Purple Podded Pole
• Rattlesnake Snap

Leafy Greens

• Arugula
• Bok Choy
• Bronze Arrowhead
• Green Oakleaf
• Mizuna
• Red Velvet
• Tango

Squash

• Summer Crookneck
• Black Beauty Zucchini
• Winter Luxury Pumpkin

Radishes

• Early Scarlet Globe
• Cincinatti Market

Carrots

• Dragon
• Paris Market
• St. Valery

Peas

• Amish snap

Melons

• Boule d'Or
• Petit Gris de Rennes

Herbs

• Italian Basil
• Globe Basil
• Thai Basil
• Cilantro
• Chives
• Garlic Chives
• Catnip
• Mint
• Lemon Balm
• Oregano
• Rosemary
• Sage
• Thyme

Flowers

• Blue Boy Bachelor's Buttons
• Borage
• Calendula Mix
• Globe Amaranth
• Black Velvet Nasturium
• Empress of India Nasturtium
• Tansy
• Titan Sunflower
• Sunflower Mix
• Beary's Giant Zinnia

Jawbone UP3 Unboxing + First Impressions

I got a Jawbone! I've been thinking about getting a fitness tracker for a while, but I finally took the plunge and got the Jawbone UP3. Here's the unboxing, plus my initial thoughts, what the Jawbone UP3 offers, and some of my concerns with using a fitness band.

Get a Jawbone UP3

Sarah Moran is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.

Tea Organization and Favorites!

I love tea and I have quite the collection! The problem is, it can become a disorganized mess pretty easily. To solve this problem, I've found a great tool that keeps all of the tea tidy and easy to see when you're ready to brew a cup. I'm also sharing some of my favorite teas that I drink all the time.

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PRODUCTS MENTIONED Tea organizer Gunpowder Green (Numi) Rooibos Chai (Numi) Moroccan Mint (Numi) Basil Mint Pu-erh (Numi) Hibiscus (Traditional Medicinals) Chinese Breakfast (Numi) Chocolate Spice (Numi) Chocolate Mint (Numi)

Sarah Moran is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.

What I Eat In a Day | Healthy Meal Ideas from a Dietitian

Ever wonder what a dietitian eats? Wonder no more! Here's everything I ate on a day in January. I hope this gives you inspiration for real food meals and a better idea of what meal time looks like in my house.

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KITCHEN GADGETS USED

Global 8" Chef's knife Global paring knife OXO salad spinner Cast iron skillet (13.25 inch)

Sarah Moran is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.

3 Valentine's Day Chocolate Recipes | Easy + Simple

Valentine's Day is almost here and nothing says "I love you" like a homemade gift. Here are three delicious homemade chocolate recipes that are simple and easy to make: chocolate dipped figs, chocolate almond clusters, and heart-shaped peanut butter cups.

Chocolate Dipped Figs

Ingredients

2 ounces

chocolate chips, melted

12 dried figs

Directions

1. Line a baking sheet or small cutting board with parchment paper.
2. Holding the stem, dip a fig in the melted chocolate. Allow excess chocolate to drip off and place the fig firmly on the lined baking sheet. Repeat with the remaining figs.
3. Refrigerate the figs until the chocolate has hardened, about 10 minutes.
4. Remove the figs from the baking sheet and enjoy or store in the refrigerator.

Chocolate Almond Clusters

Ingredients

8 ounces chocolate chips, melted

1 cup raw almonds

Sea salt

Directions

1. Add almonds to melted chocolate and mix until evenly distributed.
2. Spoon dollops of chocolate almond mixture onto a lined baking sheet.
3. Sprinkle clusters with sea salt.
4. Refrigerate until clusters have hardened, about 20 minutes.
5. Remove clusters from baking sheet and enjoy or store in the refrigerator.

Heart-Shaped Peanut Butter Cups

Note: Quantities vary depending on the mold you use. These are the quantities for my mold.

Ingredients

10 ounces chocolate chips, melted

1/4 cup creamy natural peanut butter

Directions

1. Fill the heart-shaped molds about halfway with the melted chocolate.
2. Place the mold in the the freezer for 10 minutes, or until the chocolate has solidified.
3. Spoon about a teaspoon of peanut butter into the center of each heart, being careful not to let it touch the edges of the mold.
4. Cover the peanut butter with the remaining melted chocolate and tap the mold on the counter a few times to even out the chocolate's surface.
5. Place the mold in the freezer for 30 minutes, or until the peanut butter hearts have solidified.
6. Take the mold out the the freezer, carefully remove the peanut butter hearts from the mold, and enjoy or store in the refrigerator.

Get the mold I used for the this recipe here.

Sarah Moran is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.

Why Cook with Cast Iron?

Cast iron pans are popular among chefs and home cooks, but if you've never used one before, you might be wondering what the big deal is. Here are the basics on cast iron cookware and what you should know if you decide to get a cast iron pan for your own home.

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Chili Recipe for the Super Bowl | Smoky and Delicious

A group chili recipe is a must have! Chili is such a warm and cozy food and the perfect thing to have on a cold day or bring to a party. Plus, this chili has a secret ingredient that makes it smoky and extra yummy!

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Smoky Chili Recipe

Ingredients

1 tablespoon cooking fat (pastured lard, grass-fed butter, coconut oil, etc.)

1 medium onion, diced

2 pounds grass-fed ground beef

4 cloves garlic, minced

1 tablespoon paprika

1 teaspoon ground cumin

1 teaspoon salt

1 chipotle in adobo sauce, minced

(2) 28 ounce cans diced tomatoes

1.5 cups dry kidney beans, soaked and cooked (about 3 cups cooked beans)

1.5 cups dry black beans, soaked and cooked (about 3 cups cooked beans)

1 quart water or beef broth

Directions

1. In a large soup pot, heat cooking fat over medium heat.
2. Add onion to pot and cook, stirring occasionally, until soft and translucent, about 5 minutes.
3. Add ground beef, garlic, spices, and salt and cook until beef is browned.
4. Add chipotle in adobo sauce, diced tomatoes, beans, and water/broth to pot and stir to distribute ingredients. Bring to a simmer and cook, partially covered, for 30 minutes.
5. Serve chili, with toppings if desired.

The Kale Recipe You NEED to Know

 

Kale has gotten quite the reputation as a super food, but if you don't know how to prepare it you might end up with something tough and bitter. In this video I'm showing you my favorite way to prepare and eat kale that can be the base for whatever kind of kale salad you want to make. You can eat it as is or dress it up however you like.Kale has gotten quite the reputation as a super food, but if you don't know how to prepare it you might end up with something tough and bitter. In this video I'm showing you my favorite way to prepare and eat kale that can be the base for whatever kind of kale salad you want to make. You can eat it as is or dress it up however you like.

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Massaged Kale Salad

Ingredients

2 bunches kale

1 teaspoon salt

1-2 tablespoons lemon juice (or other acid such as apple cider vinegar or red wine vinegar)

1 tablespoon extra virgin olive oil

Directions

1. Remove kale from stems and rinse to remove any dirt. Allow kale to dry.
2. Add kale to a large bowl with 1 teaspoon of salt and 1 tablespoon of lemon juice.
3. Massage kale for about 5 minutes. The kale should wilt and become less bitter. Add extra lemon juice if needed (some tougher varieties of kale may require more acid to break down).
4. Add 1 tablespoon extra virgin olive oil to kale and toss to distribute.
5. Serve as is or add other toppings as desired.

A Dietitian's New Year's Resolution

Lots of people set New Year's Resolutions and, in 2016, I'm one of them! The beginning of a new year is a great time to make changes because there's a natural push. The fresh feeling you get with the new year plus the fact that lots of other people are making changes too can give you an advantage when working on your new goal. Here's a little bit about what I'm working on this year and how it's been going so far.

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Understanding the 2015 Dietary Guidelines

The 2015 Dietary Guidelines for Americans have finally been released! A lot has stayed the same, but there have been a few notable changes. Also, there's at least one thing that didn't change that is causing a bit of controversy.

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  Read the 2015-2020 Dietary Guidelines

December Favorites 2015 | Healthy Food, Jewelry, Movies and More!

 

It's hard to believe that 2015 is over, but with the end of another year also comes my December Favorites! Here are some of the things I've been loving this past month, including healthy food, jewelry, movies, and TV!

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What I Got for Christmas 2015!

I had a great Christmas spending time with family and I also received some neat gifts! If you got a gift card or money over the holidays and are trying to decide what to spend it on I thought seeing some of the things I got could give you some ideas!

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PRODUCTS MENTIONED (contains affiliate links)

Cast iron skillet (13.25 inch) Marble pastry board Global 8 inch chef's knife Yoga toes Shoulder and neck heating pad "X" ring in rose gold Gwen Stefani Urban Decay Pallete Laptop case Grow Cook Eat cookbook and gardening book Cat "Welcome" mat

Sarah Moran is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.

Simple Homemade Hot Chocolate Recipe!

Hot chocolate is a must in the colder months, but most of the pre-packaged mixes have some not so great ingredients. Instead, why not make hot chocolate on your own with a few simple ingredients? It's super simple and you probably already have everything you need!

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Hot Chocolate

2 servings

Ingredients

2 cups milk (I use whole, grass-fed milk)

1 tablespoon maple syrup

2 teaspoons cocoa powder or carob powder

Directions

1. Pour milk into a small sauce pot and heat over medium heat.
2. Once milk begins to steam, add maple syrup and mix with a whisk until incorporated. Repeat with cocoa powder.
3. Taste to adjust flavor if needed, and then pour into mugs and serve.

November Favorites 2015 | Healthy Food, Natural Deodorant, and More!

November has come to an end so that means it's time for monthly favorites! As always, I'm sharing my favorite seasonal foods, as well as a new coffee I tried, a natural deodorant, and a cool piece of jewelry.

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ITEMS MENTIONED (contains affiliate links)

Pomegranate Kale salad Kasandrinos Extra Virgin Olive Oil Apple cider Counter Culture natural sundried coffee Primal Pit Paste natural deodorant light and regular Infinity ring

Craft show vlog

Sarah Moran is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.

Enjoy the Holidays without Gaining Weight

With the holiday season comes lots of delicious food, but it can also mean weight gain. The good news is, with a few simple tips, you can still enjoy your favorite foods without gaining unwanted pounds. Here's my advice for enjoying the holidays without gaining weight.

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