Dashing Tips~ How to Travel Healthy!

July 2nd, 2014 - Fitness News, Food News, Inspiration

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Traveling can be so refreshing.  It is a time away from the every day ‘routine’ and a time to rest and relax! This can also mean a time of seriously getting off track when it comes to maintaining a healthy lifestyle. To some to degree, this can be a good thing- I always think it is good to change things up from time to time, so I take this opportunity to try some new foods, enjoy a few treats, and shake up my workouts!

However, if you don’t plan ahead, it can definitely go from being a good ‘change’ to a bad one, especially if you find yourself completely skimping out on fiber, water, and indulge in too much sugar and processed foods. Without some sort of balance, I can tell you from past experience that it is only a matter of time before you start to notice that your body (especially your digestive system) will not be happy!

For that reason, I always make sure I plan ahead when I travel and bring some healthy snacks and options with me. I hope this inspires you guys to plan ahead and pack some of your own favorite healthy treats on your next vacation! In the end, I can promise that your body will thank you!

For snacks I like to bring fruit, particularly apples because they are high in fiber and lower in sugar. They also keep fresh for a long time. I also like to bring a small bag of baby carrots. I am not a huge fan of eating them once they are warm, so I try to eat those first when I’m on a long car ride, or I bring a small cooler or lunch bag if possible. I also enjoy small 100 calorie bags of popcorn on trips, because let’s face it, sometimes you need something salty and crunchy! I found this amazing kettle corn at Trader Joes, and it is amazing! I always try to stock up on it if I know I’m going to be traveling.

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Whenever I travel, I try to pack some good sources of protein that are portable. The best option I have found when I don’t have access to a cooler or fridge is protein powder and peanut flour. I also bring oats with me and make peanut butter protein oatmeal with just a little water, oats, stevia, peanut flour, and protein powder! You would be amazed at how good it tastes and how much it fills you up!

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I also enjoy protein bars when I travel, because there are times when you need protein, and fast! I like Mojo, Quest, Chocolite, and Think Thins! The main thing to look at with bars is the calories, protein, and sugar! I always check to make sure the calories are not much over 200 per bar, the sugar is less than 10 grams, and the protein is around 10-20 grams per bar.

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I don’t always bring wrap bread with me, but if I am going somewhere that I can prepare my own food (and I will have a kitchen and fridge), then I like to bring a few packs of high fiber wraps with me. Wrap sandwiches are great for packing up in a cooler and taking with you to the beach for example! Jospeph’s and La Tortilla are my favorite brands. High fiber bran crackers are also a great thing to have around for a quick snack! I like to put a little peanut butter and low sugar jelly on them or some tuna salad!

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I love to bring a water bottle with me just about everywhere I go.  I like to fill it up with ice water and carry a few all natural drink mixes around in my purse! That way I always stay hydrated, without filling up on chemicals, sugar, or calories that are in most beverages!

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If possible, I like to make a batch of my homemade muffins to bring with me. I love bringing muffins to snack on because they taste delicious and are packed with protein and fiber to keep me satisfied for a long time! They also stay good for about 1 week, which is perfect for a trip!

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And last but not least, I do like to bring a few different flavors of gum. Now, I am the first to admit that there are chemicals in sugar free gum, but to me, if you chew it in moderation, I feel like it’s better than chewing on sugary gum anytime, especially when it comes to my teeth. I like the dessert gums by Extra, Orbit and Trident flavors!

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These are just a few ideas of some of my favorite travel snacks and treats! Of course, it really depends on the type of trip you are going on, how you are traveling, and where you are going, but I almost always try to plan ahead and pack accordingly. Being prepared and planning ahead is one of the best things you could do when traveling! I also always carry stevia packets in my purse (I like to use them in my coffee), and I try to always have a protein bar in my purse as well just in case!

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Overall, when I am on vacation, I try to be really flexible and enjoy new things…That is what vacation is about after all! However, I try to pick healthier options, and get active in some way every day! If you are traveling this summer, I hope this provided some ideas for your next trip!

If you are looking to find any of these items, many of them can be found on my Favorite Products List!

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How to Meal Prep Salads for the Week

June 23rd, 2014 - Food News, Inspiration

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If you haven’t already heard me rave about meal planning, I certainly encourage you to check out this post on how-to meal plan for the week. Making lunches ahead of time, (aka meal prepping) is one of the best things you can do in my opinion. It saves you time, and if you are used to eating out for lunch, it will certainly save you money (and calories) in the long run! One of my favorite things to prep ahead of time for lunches is salads. They are quick, easy, and delicious! The only problem with preparing them ahead of time is that they can get soggy if you don’t pack them up correctly….So I decided to share some of my favorite tips on how to prep fresh, crisp, and tasty salads ahead of time for the week!

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 I start preparing my salads by planning what type of salads I will be making that week. I am someone who could eat the same thing for a few days without getting tired of it, so I generally plan to have the same ingredients on my salads for that week. (I generally make about 4 salads per week, and the rest of the week I plan to eat leftovers from some of my dinners). After I plan out what type of salads I will be having, (as well as what other meals I will be making for the week), I make a list and go grocery shopping for my ingredients.

When I get home, I start preparing the meat/proteins for my salad. This is usually chicken- either grilled, baked, or cooked in the crockpot, and some times hard boiled eggs. Other sources of protein/fats that I like to add to salads are chickpeas, nuts, feta cheese, shaved parmesan, and avocado, just to name a few!

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While my meat is cooking, I wash my fruits and vegetables, and lay them out on a big kitchen towel, which makes it easy to wash them all at once.

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I then dry them individually, and slice them up. (You can put them in separate containers at this point, or if you don’t want to dirty dishes, you can just keep them on separate piles on the clean kitchen towel.)

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Then, once my meat is cooked (and cooled), and my veggies are washed, dried, and chopped, I am ready to assemble my salads! The key here is to put the ingredients in layers (I like medium size  mason jars, which I bought in a 12 pack at Walmart for a really good deal, or Tupperware/sealed containers of some sort. Layering will ensure that none of your ingredients get mushed which would make them bruised, soggy, and wet.

I recommend starting with your meat, and beans if you are using them. Next, start layering your vegetables, starting with the most firm vegetables, such as bell peppers, onions, carrots, celery, etc. Then layer the cheese on if you are using any, and end your softest vegetables and fruit at the top. Also, if you are using nuts, hard boiled eggs, or avocado, I find that these are best on the very top because they tend to get soggy.

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Now that you have your salad ‘toppings’ prepped, it’s time to prep the heart of the salad- the lettuce! I like to divide anywhere from 3-4 cups of romaine lettuce, spinach, (or shredded cabbage if I’m doing Asian inspired salads) among a few different Tupperware containers (depending on how many salads I am making that week).  I like to package the lettuce in individual medium-big size containers (4-6 cup size) that will allow for some extra room at the top to pour and mix in my toppings when I am ready to eat my salad. I also pack up a few small containers (1/4-1/2 cup size) with dressing. (Please note that you don’t have to prep your lettuce ahead of time, as you may not even have room in your fridge to do so! The good thing is, throwing the lettuce in a container in the morning only takes a matter of seconds, and when your toppings are already pre-packed, the hard part is already done!)

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Now to put it all together. When you are ready to enjoy your salad, simply open your jar/container with your salad ingredients, and your large Tupperware filled with lettuce, and pour the toppings and dressing on! If you want, you can put the lid back on the large Tupperware, and give your salad a shake to mix everything together, and enjoy!

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My Favorite Time Saving Kitchen Tools

June 20th, 2014 - Food News, Inspiration, Video

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Large Baking Pan- Where to Find: Home Goods, Target, Bed Bath & Beyond, Williams & Sonoma, etc.

Glass Nesting Mixing Bowls- Where to Find: Target, Bed Bath & Beyond, Williams & Sonoma, etc.

Mini Spatula- Where to Find: Home Goods, Target, Bed Bath & Beyond, Williams & Sonoma, etc.

Ice Cream Scooper- Where to Find: Home Goods, Target, Bed Bath & Beyond, Williams & Sonoma, etc.

Sharp Kitchen Knife- Where to Find: Williams & Sonoma, etc. Brands to Consider: Lower-priced: Chicago Cutlery, Forschner / Higher-priced: Wüsthof, Henckels

Hand Held Mandolin Slicer- Where to Find: Home Goods, Target, Bed Bath & Beyond, etc.

Parchment Paper Muffin Liners- Where to Find: Kroger, etc.

Vegetable Spiralizer- Williams & Sonoma

Vitamix Blender- Williams & Sonoma

If you don’t want to invest in a Vitamix, I also recommend: 

Ninja Blender, Kitchen Aid Blender, or a Magic Bullet

 

 

 

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The Dashing Dish Bridal Bootcamp is Here!!!

May 1st, 2014 - Announcements, Fitness News, Food News, Inspiration, True Beauty

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The Dashing Dish Bridal Bootcamp is Here!

This program was designed with brides in mind, but it is awesome for anyone who wants to get in shape for a big day!

Click Here to Learn More! 

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Clean Eating Sweet & Salty Snack Ideas!

April 3rd, 2014 - Announcements, Food News, Inspiration

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There is something about a snack that gives us the energy boost we often need to make it through the day! Quick & Easy Snacks are great because they usually don’t require a lot of thought or preparation, and yet they can be delicious and satisfying! I personally like to eat one or two snacks a day, which typically range from 100 to 200 calories each.  I always try to incorporate some of protein and fiber in my snacks to keep me satisfied until my next meal. Here are some of my favorite snack ideas broken up into sweet & salty categories!

Sweet Snack Ideas:

Dashing Dish Protein Shakes or Smoothies

Dashing Dish Single Serve Cakes

Protein Bars (I like to make my own, but if I buy them, I look for ones that have less than 200 calories, more than 10 grams of protein, and less than 10 grams of sugar. Some good brands are Quest Bars, and  Think Thin Bars)

Apples with Peanut Butter (or Peanut Flour mixed with water to make a low calorie peanut butter)

Dashing Dish Protein Baked Goods (I like to make some of my protein muffins/bread and keep them in my freezer for when I need a quick snack, or to bring with me when I’m on-the-go)

Dashing Dish Overnight Oatmeal

Dashing Dish Granola

Greek Yogurt (I like buying the plain or vanilla flavors and adding stevia/honey with creative toppings, such as frozen fruit)

Sweet Potatoes (microwaved, and topped with cinnamon/stevia mixture)

Air Popped Popcorn (with stevia/cinnamon sprinkled on it)

Frozen Fruit (I personally like frozen berries, sweetened with a bit of stevia)

Fresh Fruit


Salty Snack Ideas:

Home Made Baked Pita Chips

Egg White Muffins or Fritatta with Vegetables

Skinny Easy Mac

Skinny Pizza Rolls

Cauliflower Pizza Bites

Home Made Tater Tots

Home Made Skinny Guacamole 

Fresh Vegetables with Hummus

Sweet Potato Fries

Green Bean Fries

Single Serve Pizza on a High Fiber Wrap/Pita

Roasted Veggies with Parmesan Cheese

Cheese Sticks

100-Calorie Pack of Roasted Almonds

Air Popped Popcorn with salt and/or parmesan cheese

Low Fat Cottage Cheese

These are not all of the ‘clean eating’ snack ideas out there, but these are just a few of my favorites! Please feel free to share some of your favorites in the comments! 

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Dashing Dish Fridge & Pantry Tour

February 27th, 2014 - Food News

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Holiday Recipe Round-Up!

December 12th, 2013 - Announcements, Food News

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Christmas is a wonderful time of celebration! A time to celebrate Jesus, family, and friends! Make each celebration a little sweeter with these breakfast, appetizer & dessert recipes!

Christmas Morning Breakfast

 

 

 

 

 

 

 

 

 

Christmas Appetizers

 

 

 

 

 

 

 

Christmas Desserts, Cookies, and Treats

 

 

 

 

 

 

 

 

 

 

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Sweetener Conversion Tips!

December 11th, 2013 - Announcements, Food News

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When it comes to sweeteners, I personally like to use baking stevia and stevia packets. However, all of these recipes call for a sweetener that measures like sugar, which includes any sweetener that can be measured the same as sugar, or you could use sugar if you prefer.

If you prefer to use stevia or another sweetener, you will have to alter the amount based on the conversion table below, or according to your desired taste. This can take some experimenting, but once you get a feel for baking with different sweeteners, it is very simple to know how much to use. To get you started, I have provided a simple conversion table that works with stevia.

Please also note, that the amounts listed below may vary based on the brand of stevia you are using. The following chart pertains to NuNaturals stevia, which is the brand I personally recommend. If you are using baking stevia, simply use 1/2 of the sugar the recipe calls for. 

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Five Tips for a Healthier Halloween!

October 24th, 2013 - Announcements, Food News

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Halloween can be down right SCARY when it comes to all of the sugary treats and candy flying around! However, this doesn’t have to be an excuse to ditch your healthy lifestyle all together. Here are some tips to staying healthy this halloween!

1. Don’t be Fooled: Just because a label says ‘fun size‘ on it, doesn’t mean that it comes with a miniature amount of calories and sugar! For example, just one ‘fun size‘ Butterfingers bar has 100 calories and 10 grams of sugar! Almost all of the most popular ‘fun size’ candy bars have between 80-110 calories and 8-15 grams of sugar each!

2. Get Rid of Temptation: If temptation comes at you in the form of a little orange, brown, or yellow packet, (yeah…you know what I’m talking about), there is one simple way to put an end to the ‘drawing in’ of a sweet little treat. How do we get rid of temptation once and for all? Get it out of the house, off of your desk at work, or wherever candy may haunting you. If your kids just went trick or treating, you can allow them to choose a few of their favorites, then get rid of the rest. You could either donate it, give it away, or simply toss it! It’s simple: If you don’t have it around then you (and your kids…who also don’t need the sugar) won’t be tempted by it!

3. Swap Out Your Favorites: If you simply must have a Peanut Butter Cup, then simply swap it out for a healthier alternative! That is truly what Dashing Dish is all about…Not giving up your favorite foods and treats, but rather swapping them out for alternatives that are just as tasty (and don’t send you into a sugar slump!) Speaking of… I have a healthy PB cup recipe coming next week!

4. Don’t Buy Candy to Give Away: Going back to point #2, if you have candy in the house to ‘give away’ you most likely will be tempted by it. In addition, do you really want to add to the bag of ‘junk’ that those cute little kids are carting around!?! Instead, get creative, give non-edible ‘treats’ such as pencils or erasers (hey, it may sound lame to you, but my sister who is a 3rd grade teachers says those things go like hot cakes in her goody bin!) Or you could give away a healthier treat, such as 100% fruit leathers.

5. Bring Treats to Pass at Parties: It’s that time of year…From now until January 1st there will be holiday party galore!!! Parties are comprised of three main things: fun, socializing, and FOOD! There is no way around it, holiday parties often bombard you with all sorts of treats that look oh so tasty! The best way to deal with the ever present temptation from Trick or Treat to Happy New Year!?! Bring your own dish to pass! It really is that simple. I bring a dish, a dessert, or sometimes both to every party I go to, so that way I know there is going to be a healthy option for myself and friends to enjoy! This is one of the most simple ways to combat the all too common holiday weight gain. (With that, I must say, I personally always enjoy a few of my very favorite (full fat-full sugar) treats during the holidays, but I keep it to a reasonable portion, and when I do, I make sure I truly enjoy every bite!)

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Dashing Dish Pantry Essentials!

September 26th, 2013 - Articles, Food News

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One of my primary goals with Dashing Dish recipes is to keep the recipes simple, quick, and made with a few basic ingredients that most people have on hand…All while being delicious and using ‘clean’ (not processed) ingredients!

With these foods on hand, you are just about guaranteed to be able to almost any recipe on Dashing Dish! Hope it helps keep you organized and prepared to whip together a DD creation any time of day! To find out where I get some of my products, check out my “Favorite Products” page!

Protein/Meats:

Lean Ground Turkey or Beef

Boneless Skinless Chicken Breasts

Salmon/Tilapia

Beans (Garbanzo Beans, Black Beans, Kidney Beans, White Beans)

Protein Powder  (I like Designer Whey- Vanilla Flavor)

Dairy:

Low Fat Cottage Cheese

Plain Lowfat Greek Yogurt

Unsweetened Almond Milk (or low fat/skim milk)

Cheese (Grated Parmesan, Thin Sliced or 2% Shredded Cheddar, Feta, Thin Sliced Swiss)

Eggs/Egg Whites

Breads/Grains/Flours:

Ezekiel Bread/Whole Grain Bread

Low Carb /High Fiber Wraps

Quinoa/Whole Grain Rice

Old Fashioned Oats (use gluten free if sensitive)

Oat Flour (Made from Old Fashioned Oats Ground in a Blender/Food Processor)

Almonds/Almond Flour (Made from Almond Ground in a Blender/Food Processor)

Peanut Flour (aka PB2)

Occasionally: Coconut Flour

Vegetables:

Year Round:

Broccoli, Onions, Spinach, Cauliflower, Sweet Potatoes, Lettuce, Bell Peppers, Corn

Spring/Summer Specific:

Zucchini, Summer Squash

Fall/Winter Specific:

Spaghetti Squash, Butternut Squash, Pumpkin

Fruit:

Tomatoes, Berries, Avocado, Bananas, Apples, Unsweetened Applesauce

Seasonings/ Condiments:

Salt/Pepper

Onion Powder/Dried Minced Onion

Minced Garlic/Garlic Powder

Italian Seasoning (or basil/oregano)

Cinnamon

Parsley

Chili Powder

Taco Seasoning (or cumin, chili seasoning and salt)

Pumpkin/Apple Pie Spice (in the fall mostly)

Stevia (Baking or Packets)

Unsweetened Cocoa Powder

Honey/Low Sugar Maple Syrup

Hummus

Low Sugar Ketchup

Mustard

White Vinegar/Rice Vinegar/Red Wine Vinegar

Occasionally: Tru Whip (in desserts)

 

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