Spice it up! THF Top Ten Spices for Your Kitchen

One of the biggest challenges when eating healthy is finding flavor that does not come with added calories. The best trick in the book is to use regular kitchen spices to punch up flavor, keep your waistline happy and not completely break the bank.

Yes, buying small containers of spices at the store can sometimes lead to sticker shock, however I assure you the ROI is worth it and it’s WAY less expensive (and wasteful) than buying fresh spices that go bad after only a few days.

I typically use grocery store spices to make different types of “rub” that create delicious, healthy chicken dishes. I do this by placing the chicken on a cookie sheet, dressing it with a small amount of olive oil and then sprinkling it thoroughly with spices. I bake the chicken for 25 minutes or so at 350°, and then serve with brown rice and fresh vegetables to create a well-rounded, delicious meal for less than around $10 (for two people).

Here I list for you my choices for the top ten spices to always have in your kitchen. Not included here are salt, pepper, onion powder and garlic powder (SPOG) since these four are likely already in your kitchen. Next to each spice I have listed other spices you could combine it with to make your perfect rub! Enjoy!

• Italian Medley (Combine with SPOG for any Italian dish)
• Crushed Red Pepper (Add to the Italian Medley above to spice it up)
• Cayenne Pepper (Add to anything you’re wanting to make spicy)
• Chipotle Pepper (Adds a smoky spice – I use with SPOG in guacamole)
• Chili Powder (Combine with the above two peppers and SPOG when making fajitas!)
• Cumin (Combine with SPOG, Chili Powder, cornstarch and lime juice to make a delicious sauce)
• Chef Paul's Blackened Redfish Magic (use on its own – delicious!)
• McCormick Montreal Steak Seasoning (can also be used on its own)
• Rosemary (combine with SPOG on chicken, or with Cayenne Pepper and Cumin on sweet potatoes)
•  Thyme (combine with SPOG or even Rosemary, also delicious with a hint of lemon)

THF Top Ten Reasons to Try Group Exercise

The hardest thing about working out isn’t lifting an extra 5 lbs or running another half a mile. It’s staying motivated and creating a routine so that working out becomes part of your lifestyle, not something you force yourself to do three times a week.

I have found that group exercise is a great way to keep yourself motivated when it comes to exercising regularly creating a workout routine. Here are the top ten reasons why:

·     Having a teacher lead the class and show you the right moves is just like having a personal trainer, but without the added expense

·     You don’t have to join the gym to do group exercise – you can join a special studio for workouts such as spinning, yoga, palates, kickboxing and more (you could even switch it up from one month to the next!)

·     Most gyms/studios have classes running throughout the day, from early in the morning to late in the evening, so the chance of finding something that works for your schedule is very high

·     Being in a class with a group of people makes you feel like you’re all in it together, not all alone

·     If you know you have to get to the class you like by a certain time you are less tempted to say “I’ll just go later”

·     At most gyms/studios you can sign up for a class ahead of time, so you don’t have to worry about waiting around for the machine you like – just get there in time for the class to begin

·     Group exercise tends to be a very efficient workout (for example, in a 45 minute spin class you burn around 600 calories)

·     If you find a class you like, go regularly and create an expectation with the teacher or your classmates that you’ll be there every week, you start to hold yourself accountable

·    There are SO many different types of workouts you can try, so your routine is less likely to become redundant and boring

·    On that note, the variety of classes helps to keep your workout routine fun, so it becomes something you enjoy doing rather than something you dread

With all that said, I am creating a goal for myself to try a new type of group exercise each month. In January I did a lot of spinning, so I will write about those experiences shortly. On the list for February: ZUMBA!

THF Top Ten Healthy Workday Snacks

Anyone who works at a desk knows how easy it is to resort to food when you need a quick energy boost. And when the office kitchen is always stocked with leftover meeting lunches and cookies from someone’s Grandma it is nearly impossible to practice self control.

In an effort to keep my at-work unhealthy snacking at bay I started grocery shopping and preparing snacks for the week on Sunday. Then I store them at my desk or in the office fridge so I have handy for my next sweet or salty craving.

Below I have listed out the top ten at-work healthy snacks I recommend working into your rotation. Keep in mind that in addition to two mid-day snacks you should be eating breakfast, lunch and dinner every day. Also make sure you are drinking plenty of water and not depriving yourself of sweets completely (I eat a couple Dove chocolate promises every day!).

·    0% Fage yogurt – I mix it with a little Splenda, a banana and walnuts, but it’s good with just about any fruit.

·    Sliced vegetables (such as carrots or peppers) and homemade hummus . I will post a recipe soon – homemade is MUCH better for you than what you’ll find in the store.

·    Handful of unsalted nuts – just make sure you don’t have too many because they tend to be fatty.

·    Kashi granola bars are high in protein, and come in salty or sweet flavors. I love the chewy peanut butter  or honey almond flax ones

·    Baked chips (1/2 of a serving according to the side of the bag) and homemade salsa- I will post a salsa recipe soon. Just like the hummus, it’s so much better for you when you make at home.

·    No lettuce salads. For instance if you like Greek salad, throw together some tomato, cucumber, chickpeas, artichokes, olives and a little Feta, dress in a little extra virgin olive oil and balsamic vinegar, and enjoy!

·    Breakstone’s Cottage cheese (2%, small curd)  with some kind of whole wheat cracker. I usually have 1/2 the number of crackers that makes up a serving according to the side of the box (about 10).

·    Turkey roll-ups – My mom made these for me for lunch when I was a kid. Buy some turkey from the deli, roll up 3 or 4 slices and eat dipped in a little mustard.

·    A lot of times I will have a second breakfast as my morning snack. For instance if I have eggs for breakfast, I’ll go for a whole wheat English Muffin mid-morning, especially if I am in a carb mood. (Go light on the topping! I use Brummel & Brown whipped yogurt butter).

·    Edamame is one of my favorites – it can be stored frozen, it tastes delicious on its own and it’s high in protein!

Another benefit to grocery shopping besides eating healthier is the amount of money you save. For instance, if you purchase lunch for $8 to $10 every day, that could add up to more than $40 a week. When I go grocery shopping I spend about that much and have almost all my meals for the week, including dinners (~$75 for both me and @jerpdavis). Yes, this routine can lead to eating the same thing multiple times in one week, but as long as you change it up each week it’s not as bad as it sounds.



My Best Friend, My Crock Pot

If you are busy, on a budget and/or learning (and loving) to cook and eat healthy, a crock pot (a.k.a. slow cooker) will solve all of your problems. Don't get me wrong, I love nothing more than cooking a delicious, complex meal to unwind from a long day at the office, but there are only 24 hours in a day, and sometimes that's not enough to get everything done. Having a crock pot truly allows you to multitask - toss in the ingredients in the morning, go about your day, come home to a delicious meal. End of story.

For those who aren't familiar, a crock pot is an electric pot that cooks food at a lower temperature over a longer period of time. As a result, proteins emerge at the end of the cook time more tender than ever, and vegetables taste even more delicious because they've had time to really absorb your seasonings.

Now that you know what a crock pot is, it's time for the first...

Here are the top 10 reasons why you should go out an buy a crock pot today if you don't already have one:

10) Because it's extremely low maintenance - once you fill it up with your ingredients and hit the "start" button, you're just several hours and zero effort away from a delicious meal.
9) To make it even lower maintenance, Reynolds now makes "slow cooker liners" that you can use to line your crock pot, thus minimizing clean-up to pretty much nothing.

8) The possibilities are endless - you can make anything in your crock pot from lamb stew to short ribs to coque au vin, and everything in between.
7) A meal prepared with a crock pot is generally inexpensive - just load up on a few cans of your favorite soup, 1.5 lbs chicken and assorted vegetables, and you've got yourself about 4 meals for around $15 (or less).
6) On that note, whatever you make in your crock pot will likely yield leftovers - great for bringing to work the next day or freezing for a later date.
5) It's electric! This means if you live in a tiny NYC apartment without items such as a stove, oven or microwave, you can still cook. All you need is an outlet.
4) You can't mess it up. All you do is buy your ingredients, put them all in the crock pot, and POOF, 6 to 8 hours later (if you're cooking on low temperature) dinner is served.
3) The carrots. If for no other reason, you have got to taste how amazing carrots are when cooked in a crock pot. There's just nothing like it.
2) You can purchase a crock pot very inexpensively. Check out this one I found on Target.com for $40 (and they come even cheaper than that).
1) Because I will be sharing many crock pot recipes with you through this blog. You don't want to be left out, do you?

After reading this list I hope you will elect to change your life for the better by purchasing a crock pot. I'm telling you, it will change your life, and it will make you feel like you are witnessing magic. Below is a super quick and easy starter recipe for whenever you decide to take the leap. In the meantime, please leave any crock pot related questions you might have in the "comments" section and I am happy to answer!


Cook the following in the crock pot on low for 7 hours:
- 2 cans condensed French Onion Soup + 1 can water
- 1 can low sodium chicken broth
- 1 lb chicken breast
 - Sliced carrots, celery, onions, mushrooms and sweet potatoes
After 7 hours, do the following:
- Mix a bit of cornstarch with 1 cup water until the water becomes slightly thick
- Stir into the crock pot to thicken up the broth
- Repeat until broth reaches desired thickness
- Enjoy!