NEW YEARS RESOLUTIONS!!!

Let's talk about New Years Resolutions!!! 

What are yours this year?!  How are you going to make them happen this year?! 

How can we keep those resolutions? 
Let's face it, very few of us actually keep those big goals we makes!! So the first thing in keeping your resolution is to think about what you REALLY want. 

Weight is a HUGE resolution I hear about.  So I'm going to focus there for now.
Do you want to lose 10 lbs? Or gain 10? Or maintain that 20lbs you lost last year?  Or is your real goal to be healthy?  Why do you want that weight loss goal?

The first step for any weight related goal is to assess.   Do you eat well?  Do you know what the best foods for you are? 

The next step is to set goals to reach your end goal. 
What is the first thing you need to do to step towards your goal?  Do you have a support system?  Do you know what to do to lose/gain your first pound?  Start with a realistic goal. 

Next is to make a plan.
Write out your goals.

And finally.  Smash those goals!!

If you feel your resolution goals leave you feeling overwhelmed, call me today.  I want to help you reach every goal you set for yourself and more! 

(816) 803-5742

Fun Around KC Part 4!

Our final part of the check list!  What fun things did your family do this year? 

Bike Trolley Trail.
Tour the FREE Hallmark Visitors Center.
Imagine you’re in the Wild West at Antioch Park.
Eat delicious barbecue on a quest to find the very best.
Take a photo from the top of the National WWI Museum at Liberty Memorial.
Tailgate at Kauffman Stadium or Arrowhead Stadiu

Ride all seven roller coasters at Worlds of Fun.
Build a giant Lego tower at Legoland Discovery Center.
Bottle feed baby goats at Deanna Rose Children’s Farmstead.
Touch a sea star at Sea Life Kansas City.
Cheer for Sporting KC.
Delight in delectable gourmet chocolates at Andre’s or Christopher Elbow’s.
Rent a paddleboat at Lake Jacomo.
Learn about Lewis and Clark at Fort Osage.
Sleep with penguins at the Kansas City Zoo.
Ride a bicycle across a high wire at Science City.
Watch a NASCAR race at Kansas Speedway.
Applaud the Kansas City Ballet at the Kauffman Center for the Performing Arts.
Find faces in the woodwork at Vaile Mansion.
Visit the Fairy Princess at Christmas at the Kansas City Museum.

http://www.kcparent.com/KC-Going-Places/Fall-Winter-2015/50-Fun-Things-to-Do-in-Kansas-City-in-the-Fall-and-Winter/

Do you have a veggie hater?

Many kids hate that dreaded green thing that invades their dinner plate.  Vegetables.  They aren't all green...but they are all "EVIL" if you ask a lot of kids.  So how on Earth do you get your kids to eat those ....well we won't say the word....? 

EGGS!!  If you mix veggies with eggs (dice them small!!!) it won't effect the texture and it's super easy to add that "special touch" kids will love! 

BAKED GOODS!! Zucchini bread and all kinds of muffins can be a great (and sneaky) way to get those veggies in! 

SMOOTHIES!!  Avocados, spinach, or kale in a blender with your kids favorite fruits?! Instant win!

PASTA!! Spaghetti a favorite?  Chop up some zucchini, mushrooms, asparagus, or squash up and sneak it in there!  Or make zoodles or turn to the oh so yummy spaghetti squash and skip the noodles!

Want to read more?! 

https://greatist.com/health/40-unexpected-ways-add-veggies-meal 

Fun Around KC Part 3!

More amazing things for the whole family around Kansas City this winter!!

Hike at Ernie Miller Nature Center.

Visit the National Archives of Kansas City and explore their FREE exhibits.

Discover a masterpiece at the FREE Kemper Museum of Contemporary Art.

Get FREE money at the Money Museum.

Taste test every flavor of Glace ice cream until you find your favorite.

Learn about the Santa Fe Trail at Cave Springs Nature Center.

Explore the Central Branch of the Kansas City Library, because any library with a parking garage painted with classic books has to be cool.

Tour the Harley-Davidson Factory, a favorite activity for ages 12 and up.


http://www.kcparent.com/KC-Going-Places/Fall-Winter-2015/50-Fun-Things-to-Do-in-Kansas-City-in-the-Fall-and-Winter/

Recipe Monday!

IT'S ALMOST CHRISTMAS!!! Here are a couple main dish ideas!! What do you have for Christmas?  Turkey or Ham?


http://www.eatingwell.com/recipe/252854/fresh-ham-with-red-pepper-glaze/

http://www.eatingwell.com/recipe/249964/turkey-tenderloin-with-cranberry-shallot-sauce/

Winter Emergency Foods

We prepare for emergencies that can effect us.  Winter emergencies can be anything from a car breaking down to a long power outage.  When you stock up your supplies they are put away and you usually don't think about them again until an emergency strikes.  A great idea is to at the beginning of the season before the weather changes, check your supply stash and make sure everything is still in date.  If you're storing supplies in your car how long does that water last?  How long do canned goods REALLY last?  What else can you have besides just canned beans and veggies??  Here is a list of great things and their shelf lives to add to your emergency pack!

https://www.usaemergencysupply.com/information-center/self-reliance/storage-life-of-dry-foods

Here are some other great supplies to keep in your emergency pack!

http://www.redcross.org/get-help/prepare-for-emergencies/be-red-cross-ready/get-a-kit

Fun Around KC Check List Part 2!

The checklist continues!!

Ride a horse drawn stagecoach or sleigh at Mahaffie Stagecoach Stop.

Stroll through a KC Area farmers market and find one new food to try.

Tour the Truman home in Independence.

Ride the Pumpkin Express or Santa Train aboard the Belton, Grandview and Kansas City Railroad.

Take a tour of Watkins Woolen Mill Historic Site, the only 19th-century textile mill in the United States with its original machinery still intact.



http://www.kcparent.com/KC-Going-Places/Fall-Winter-2015/50-Fun-Things-to-Do-in-Kansas-City-in-the-Fall-and-Winter/

Recipe Monday!

Another yummy but healthy recipe!  This one is perfect for kids and for breakfast!

http://www.eatingwell.com/recipe/257003/banana-bread-french-toast/

Natural Solutions for Dry Skin

Dry skin and winter go hand in hand.  It can be miserable to suffer with dry itchy skin all winter.  Here are some great, gentle solutions for you to try out!

Baking soda baths. (1 cup per tub, make sure to path your skin dry! Don't scrub!)

Oatmeal (2 cups per bath, use lukewarm water not hot!)

Coconut oil (spot treat over night! After your bath coat your problem areas such as feet, hands, and elbows)

Try wearing cotton clothing to not irritate your dry itching skin.

Use a humidifier.

Read more about caring for your skin this winter here!

https://www.aad.org/public/skin-hair-nails/skin-care/dry-skin

Fun Around KC Check List Part 1!

Winter around Kansas City is full of fun activities you can do with the family!!  

Walk the Country Club Plaza and admire the art and fountains. Three favorite events in the fall and winter are the Plaza Art Fair, the Waterfire Festival, and the Plaza Lights.

Stroll through Kauffman Memorial Gardens.

Explore the Nelson-Atkins Museum of Art.

Share a Skyscraper at Winstead’s.

Create a masterpiece at Kaleidoscope.

Imagine and play at KidScape at the Johnson County Museum.

Cheer for your favorite bull rider at the American Royal Rodeo.


Tour Cedar Cove Feline Sanctuary in Louisburg and learn about big cats up close and personal.

Marvel at modern art at the Nerman Museum, where admission is FREE.

Take a tour of the Kansas City, MO, City Hall and go to the roof for amazing views of downtown.

http://www.kcparent.com/KC-Going-Places/Fall-Winter-2015/50-Fun-Things-to-Do-in-Kansas-City-in-the-Fall-and-Winter/

Recipe Monday!

Christmas doesn't have to be full of unhealthy foods that add on tons of extra pounds!  We'll explore some yummy healthy recipes that you and your guests will love this Christmas seasons!!

Here is our first recipe!

http://www.eatingwell.com/video/7105/how-to-make-quick-lemon-garlic-marinated-shrimp/

December Health Awareness Month

• Crohn’s and Colitis Awareness Week (December 1-7)
• Safe Toys and Gifts Month
• National Influenza Vaccination Week (first full week of December)
• World AIDS Day (December 1)
• National Handwashing Awareness Week (December 4-10)   

Left Over Turkey!

Thanksgiving is done, company has left, and now you've got tons of turkey in the fridge and no idea what to do with it!  Check out these awesome ideas!!

http://www.cookinglight.com/food/quick-healthy/quick-easy-turkey-recipes

Happy Thanksgiving!

Happy Turkey Day everyone! I hope you all are spending the day with your friends and loved ones enjoying delicious meals. Thanksgiving is all about reflecting on what we have to be thankful for in our lives every single day. 

One of the things I'm grateful for is all of you amazing people who read my weekly blogs. Those of you who try out my recipes or take my health advice. It means so much to me that even one person takes the time out of their day to listen to what I have to say. Sorry for getting sappy but you don't know how much I appreciate you all! 


-Mary 

What is something you are thankful for today? Comment down below. 

Other Bloggers You Need To Follow ASAP

Happy Monday! I'm just now getting around to sharing with you guys some of my favorite health bloggers. These are people who I keep up with on a weekly basis and I just want to share them with you! 


First, we have Sassy Kitchen. I love her posts because she has meals and recipes for everyone whether you are vegan, vegetarian, gluten free or dairy free! 

Just like Sassy Kitchen, Lexi's Clean Kitchen, has a recipe for everyone. 

The next blogger is Lee from Fit Foodie Finds. Along with awesome recipes and tips, Lee has a section for fitness tips and even lifestyle and fashion.

Last but not least, here is a Paleo food blogger named Juli at PaleOMG. I love Juli's attitude and how honest she is about her cooking style. I've tried a few of her recipes and they are delicious!


Go and give these guys some love and check out their pages. I promise you won't be disappointed! 




You can check out my page and blog here.

Healthy Thanksgiving Recipe (Desserts)

Recipe alert! We all know one of the best parts of Thanksgiving dinner is dessert (besides spending time with your family and loved ones 😉) but they are usually chucked full or sugar and calories! I've found a few different classic holiday recipes that vary in low calories, sugar free and vegan options. Satisfy your sweet tooth this year without the guilt afterwards! 



Triple Apple Pie

Healthy Pumpkin Pie

Zucchini Bread (Vegan Options)

2 Ingredient Fruit Dip

Healthy Thanksgiving Recipe (Green Bean Casserole)

Guys! It's time for another Thanksgiving dish! This one I'm super excited about because it's one of those side dishes that is almost impossible to make healthy. 

But I managed to find a couple recipes for you to try out this year. 

When Thanksgiving rolls around, another very popular dish at the dinner table is green bean casserole. Now we all know that some veggies covered in cream of mushroom soup, topped with breadcrumbs and fried onions isn't good for us. But what if it could be?

"Just 1/2 cup serving of classic canned cream of mushroom soup is overloaded with sodium - nearly 1,000 mg of 36% of the recommended daily value - which has been linked to high blood pressure when consumed in excess." 

And don't forget that most of the good nutrition that we can get from the green beans will be lost in the cooking process. So I've done some serious digging and managed to find a couple recipes that offer and lighter version of this classic holiday dish. Click the links down below to find them and let me know what you think! 

Healthy Green Bean Casserole - EatingWell 

Vegan Green Bean Casserole 

Paleo Green Bean Casserole

Healthy Thanksgiving Recipe (Potato Dishes)

We've got another healthy Thanksgiving recipe today! One of the most popular dishes for Thanksgiving are the mashed potatoes. Some of you might be rolling your eyes because how can mashed potatoes be healthy? Well potatoes themselves aren't necessarily bad for you. When we make mashed potatoes we add so many extra fats and calories to the dish between butter, oils, cream, cheese and sour cream. Take all of that out and eat the correct portion size and voila! Most people would think I'm crazy for suggesting you take all of that out because let's face it, that's what we think makes it taste so good. But I've found a couple recipes for healthy and delicious potato recipes.



Vegan Mediterranean Mashed Potatoes


Garlic Potatoes, Green Beans and Cauliflower


Cauliflower Mashed "Potatoes"


Potato Salad

Healthy Thanksgiving Recipe (Gravy)

We're officially 17 days away from Thanksgiving, but who's counting? 😉 Our next recipe is a healthy gravy. That may sound a little strange to most of you. Most gravy is high in carbs and fat per serving size. Down below are the nutritional facts of a store bought canned chicken gravy. Notice the serving size is only 1/4 cup but it contains 14% of your daily sodium intake and 3.4 grams of fat. I've found a healthier alternative that saves you 60 calories and 4 grams of saturated fat per serving. Sounds good to me! I'll leave the link down below. 

Healthy Homemade Gravy

Serving Size: 1/4 cup
Amount Per Serving
Calories from Fat 31 Calories 47
% Daily Values*
Total Fat 3.4g		5%
	Saturated Fat 0.839g	4%
	Polyunsaturated Fat 0.892g
	Monounsaturated Fat 1.517g
Cholesterol 1mg		0%
Sodium 343mg		14%
Potassium 65mg
Total Carbohydrate 3.22g		1%
	Dietary Fiber 0.2g	1%
	Sugars 0.46g
Protein 1.15g

Healthy Thanksgiving Recipe (Stuffing)

It's day two of the Healthy Thanksgiving series on my blog! One of my favorite dishes at Thanksgiving dinner is stuffing.  But if you look below, you can see the nutritional facts for traditional Thanksgiving stuffing. Not exactly what you want to be eating if you're trying to stick to your health goals! I've managed to find a couple different recipes that cut down on the carbs and sugars but still look delicious! 


Sausage & Veggie Stuffing

Harvest Stuffing

The next link is going to give you some alternatives to the main ingredient in stuffing - bread. Most breaks contain lots of carbs and sugar. Challenge yourself to make a breadless stuffing! 

Breadless Alternatives

Nutrition Facts

Servings Per Recipe: 5

Serving Size: 1 serving Amount Per Serving

• Calories252.5
• Total Fat5.1 g
• Saturated Fat1.3 g
• Polyunsaturated Fat1.6 g
• Monounsaturated Fat1.5 g
• Cholesterol55.3 mg
• Sodium678.2 mg
• Potassium145.8 mg
• Total Carbohydrate43.0 g
• Dietary Fiber2.6 g
• Sugars3.5 g
• Protein8.2 g

Healthy Thanksgiving Recipe (Turkey)

It's officially November and that means the countdown to Thanksgiving begins! It's also the beginning of straying off our diets or submitting to bad eating habits. It doesn't have to be like that though. Think about all of the effort you've put in to a healthy lifestyle - don't let the holiday season change that! From now up until Thanksgiving, I'll be sharing healthy recipes and alternatives to keep us all on track. 

The main dish for Thanksgiving dinner is the turkey! A common tradition for the holiday is to deep fry the turkey. Even though it may sound delicious to most of us, it's awful for our bodies. Baking or roasting the turkey will cut out tons of fat and calories per serving. 

One more tip is to go with an organic turkey. Most supermarkets have "enriched" turkey that is actually loaded with salt and other additives. Shop around at stores such as Whole Foods to find better tasting and healthier meat. 

I'm going to link down below a couple recipes I have found. Sound off in the comments below telling me which one you're going to try this year! 

🦃 🍴


Lemon Garlic Roast Turkey 

Herb Roasted Turkey 

Turkey with Blueberry Pan Sauce  

November Health Awareness Month

• National Alzheimer’s Disease Awareness Month
• American Diabetes Month
• Chronic Obstructive Pulmonary Disease (COPD) Awareness Month
• Diabetic Eye Disease Month
• National Epilepsy Awareness Month
• National Family Caregivers Month
• National Healthy Skin Month
• National Hospice Palliative Care Month
• Lung Cancer Awareness Month
• Pancreatic Cancer Awareness Month
• Prostate Cancer Awareness Month
• National Stomach Cancer Awareness Month
• Prematurity Awareness Month

Detox Tea Trend

If you've spent any amount of time on Instagram, Facebook or even Twitter, you've probably seen at least one of these "detox teas" floating around. There's brands such as Fit Tea, BooTea, Skinny Mint and Slim Tea. All of these brands promise one thing - lose weight fast with little effort! Now, I know how that sounds. "I can just drink this tea and I can lose 5 pounds? Great!" We're adults and we're busy and not everyone has time to cook every meal or go to the gym 3 times a week. We may strive for that but it doesn't always work.

In this day in age, we're all about convenience and a quick fix. Especially when it comes to our health. I know several people who think if they eat healthy for a month or two, they're going to have long term results. That's not true what so ever. Healthy eating is lifestyle change - not a phase we go through. To maintain our results, we need to maintain our routine and what got us there.

Which leads me to ask, what happens when you finish your tea? Almost every "teatox" brand offers a two week plan or a four week plan. I have a feeling that if these teas actually worked for you, once you ran out you'd have no choice but to keep repurchasing them. From what I've read, these are usually meant to reduce bloating to give the appearance of a slimmer stomach. But what if we just eliminated from our diet what causes that bloating? High amounts of sodium, soft drinks and even dairy can cause bloating.

Let me know down below what you think. Coming from a dietitian my opinion is a little biased. I truly believe almost all of our weight issues can be fixed with a diet change. But I want to hear from you guys, have you tried any of these teas or other drinks? Did you see a difference and how long did the results last?

Friday Fact - Halloween Candy Edition

Healthy Halloween

Halloween is just a week away! That means lots of candy and sugar for our kids. Don't get me wrong, sweets are okay in moderation but a sugar binge isn't good for anyone. Especially for a kids' little bodies. So I've found some healthy (but fun and cute) alternatives. These are all great for a Halloween party! 🎃🍬


https://www.everydayhealth.com/healthy-halloween-treats-for-kids.aspx#02

https://www.prettymyparty.com/healthy-halloween-snack-ideas/nggallery/image/healthy-halloween-snacks-boo-pops/

Healthy Chipotle Burrito Recipe!

Happy Monday, guys! I hope everyone is having a great morning. Last night, I was craving a burrito bowl from Chipotle so bad. Even though Chipotle is a healthier option in comparison to other places, most of their meals contain lots of sodium and calories. So I did a quick Google search and found an alternative recipe. It even looks like a burrito bowl from Chipotle. Check out the recipe down below. It's what I'll be having for lunch today!


http://www.delish.com/cooking/recipe-ideas/recipes/a46525/skinny-burrito-bowl-recipe/?visibilityoverride

Don't miss out- I don't just have a blog! I'm also fairly active on Twitter, Instagram and post a lot of updates on my Facebook page! You can also find all sorts of information on my website https://www.nutriquettekc.com/. 

Facebook: https://www.facebook.com/nutriquette4u/

Instagram: @nutriquettekc 

Twitter: @nutriquette4u 

Recipe Alert!

Here is another recipe perfect for fall. It is a chicken and gnocchi dumpling soup full of protein and veggies and is great for warming you up as it gets colder. It almost looks like a twist on the traditional chicken noodle soup. Yummy! Let me know if you've tried it.

Find the recipe here: http://www.myrecipes.com/recipe/chicken-gnocchi-dumpling-soup

Re-Blog

Are you having trouble staying motivated during your diet? I've found a post by Woman's Day that I think will help a lot of people. I'll link it below and let me know what you think!

http://www.womansday.com/health-fitness/nutrition/a5776/12-ways-to-stick-to-your-diet-123115/

Friday Fact

As a dietitian, I come across all walks of life with my clients. Between meal planning and educating individuals on what they need, I can confidently say this, THERE IS NO PERFECT DIET FOR EVERYONE. What works for your best friend or even your husband, most likely will not work for you. And that is okay. Every single person is different and what they need will vary. 

Some things will stay consistent in every diet. Drink your water, don't live off of fast food and eat your fruits and veggies. That's about it. A lot of my clients have diet restrictions like lactose intolerance, vegan or vegetarian and food allergies. So again, what may work for one person, might not work for you at all. The perfect diet is what helps you feel better and what shows you the results you are looking for. 

So keep this in mind next time you're looking at the newest diet trend you see circulating on the internet. With the help of a dietitian like myself, you can find the right diet plan for you. 



For more information, visit my website to see how I can help you! 

https://www.nutriquettekc.com/

Autumn Pumpkin Chili Recipe

It's October! That means chilly nights, pumpkin patches and cuddling up next to a bonfire. It also calls for fall time recipes! The first one I'm bringing you is a healthy pumpkin inspired chili. This dish will be perfect for one of those cold nights with friends or family. Plus, it's low in fat, carbs and sugar but high in protein. Yummy! 

Let me know if you have tried this one. 🎃


https://www.tasteofhome.com/recipes/autumn-pumpkin-chili

10/02/2017

It's Monday, everyone. Unfortunately, there will not be a Monday Motivational today. This morning I found out about the tragic event in Las Vegas, Nevada that occurred last night at the Jason Aldean concert. My heart is breaking. My thoughts are going out to everyone affected by this. I cannot imagine the hurt and fear experienced by the concert-goers and their families. There are no words for what happened. Let's all come together and remember the victims. More love, less hate.

October Health Awareness

• National Breast Cancer Awareness Month
• National Down Syndrome Awareness Month
• Eye Injury Prevention Month
• Health Literacy Month
• Healthy Lung Month
• Home Eye Safety Month
• National Physical Therapy Month
• Sudden Infant Death Syndrome (SIDS) Awareness Month
• Spina Bifida Awareness Month (promoted by the Spina Bifida Association)
• Pregnancy and Infant Loss Awareness Month
• Domestic Violence Awareness Month
• National ADHD Awareness Month