Monster Tacos!

Monster Tacos!

I have been working diligently to “educate” our children about all the fun things we get to do on Halloween (that don’t involve candy)!  I plan to have activities and healthy foods in place to shift the focus of the day away from just trick-or-treating. The less time we spend trick-or-treating, the less candy we will come home with.  If there is less candy at home . . . everyone will eat less candy!

Here is what I have been telling the girls to get them excited about the day:

• “We get to decorate the bushes outside with all the Halloween decorations you made in school and the decorations Mommy bought.”

• Take time decorating the house with all the extra fun stuff on the day of Halloween.  We have caution tape, Halloween ornaments and other fun stuff. 

• “We get to make up silly monster dances!”

• Download some Halloween music (Michael Jackson “Thriller”, “The Monster Mash”) and make up silly dances.

• “We get to make Monster Tacos!”

• Take a taco shell and use the fixings to make monster faces.  Look at our trial run below!

Here are some other ideas I have but haven’t told them about because I don’t know if I can commit:

• Make a piñata over the weekend and fill it with Halloween pencils, stickers, and glow necklaces.  Invite a few friends over for a pre-game swing. 

• Paint pumpkins.

• Turn your basement into a haunted house and invite friends over for a post-game spook!

• Turn daddy into a mummy;)

For other Halloween crafts and healthy food ideas check out this website:  http://spoonful.com/halloween/best-halloween-recipes-gallery

Here is how we made Monster Tacos:

Ingredients for taco meat: 1 medium yellow onion, 1 pound of chop meat, 1 can chopped tomatoes, ½ 1 table spoon of olive oil, ¼ teaspoon of cyan, ½ teaspoon of chili powder, pinch of salt, ½ teaspoon of pepper split.

Cookware and tools: Large pot, peeler, can opener, cutting board, knife, spoon, measuring spoons, strainer.

Directions:

1.)   Chop onion and put in pot with 1 tablespoon of olive oil.  Heat on medium low for about 5-6 minutes stirring every few minutes.  You want the onion to become slightly translucent.

2.)   Add chop meat.  Stir chop meat and onions together and add ¼ teaspoon of cyan, ½ teaspoon of chili powder, pinch of salt and ½ teaspoon of pepper.

3.)   When meat is almost fully browned add can of chopped tomatoes and stir all ingredients together.

4.)   When the ingredients begin to bubble, stir for about a minute and put the stove on low and let simmer for about 10 minutes.

Toppings to your liking:  avocado, chopped carrots, chopped broccoli, sour cream, shredded cheese, corn, black beans, red peppers and green goop (puréed kale with salsa and sour cream) are just a few suggestions.

Serving:  You can serve with Ezekiel food for life wraps or other wraps that you enjoy.  For left-overs, serve over brown rice and melt cheddar cheese on top.  For a snack, serve a small portion with natural tortilla chips.

Our trial run at Monster Tacos (Shealyn gives new meaning to the term “belly-up”!):

In “Sugar Shock” by Connie Bennett, C.H.H.C., with Stephen T. Sinatra, MD, Dr. Willet is quoted, “Bottom line, greatly reducing or eliminating refined starches and sugar is one of the most important steps you can take toward a better diet and long term well being.”

Live well.  Happy, healthy Halloween:)

Love deeply and eat mindfully,

Kim Gilroy – kimgilroyinsideout – Open for Business

The Birthday "Week"

Avoiding Sugar Surge During Birthday “Week”

Last week we celebrated the girls’ third birthday.  Of course, the celebration did not end when the “official” party was over.  We celebrated the “real” birthday (two days after the “official” party), we celebrated at school, we celebrated with friends who were not at the “official” family party . . . the week was one big third birthday celebration.  So how much cake did Bryce and Shealyn eat? 

We had real cake and candy and potato chips at the “official” party . . . not a trace of kale to be found!  But once the “official” party was over, the sugar party was over as well.  On their actual birthday, we did not have cake and for their school celebration I made healthy muffins (see recipe below) with cream cheese icing and passed them off as cupcakes.  The girls were happy as could be.  And there was only one kid in the class who was on to me! 

So why did I decide to keep sugar to a minimum during birthday “week”?  Because sugar is everywhere and in everything; the minute we leave our home, we are bombarded with food choices all involving sugar.  Our diets contain too much sugar and many studies link excess sugar to a number of health problems.  So as a mom, I need to make healthy choices for the girls. 

“…Mounds of research reveal that repeatedly over consuming these nutrient deprived quickie carbs and caloric sweeteners wreaks havoc on your blood sugar levels, overstimulates insulin release, triggers inflammation, and could contribute to 150-plus health concerns, including obesity, diabetes, heart disease, cancer, polycystic ovary syndrome, failing memory, sexual dysfunction, and infertility. Victims of SUGAR SHOCK! may also experience depression, fatigue, headaches, dizziness, cold sweats, anxiety, irritability, tremors, crying spells, severe PMS, nightmares, heart palpitations, mental confusion, muscle pains, blurred vision, temper outbursts, suicidal thoughts, and more.  Ultimately, this insidious roller-coaster effect, which occurs whenever you eat lots of sweets and quickie carbs, hampers sufferers’ ability to function at full or even half throttle.”

SUGAR SHOCK!  By Connie Bennett, C.H.H.C, with Stephen T. Sinatra, M.D. (pg. 15)

The sugar season is upon us – Halloween through Christmas – and we need to be diligent to ensure that our diets do not contain too much sugar.  This is the time of year during which we need to work really hard to find balance and other joys besides sugar.

Stay tuned for my next blog where I will provide tips for Halloween with less sugar (it is possible!).

Healthy Muffins

From Meredith Shanley’s blog whatsforlunchdot.com (same muffins referenced in my rewards blog, yum!)

All ingredients should be at room temperature.

1.     ¾ cup all-purpose white flour

2.     ¾ cup whole-wheat pastry flour (I substitute 1. and 2. with 1 ½ cups Arrowhead Multigrain Pancake Mix) 

3.     ¾ cup flax seed meal


4.     3/4-cup oat bran


5.     1 cup brown sugar (I loosely pack the sugar and use just under a cup)

6.     2 tsp baking soda

7.     1 tsp baking powder

8.     1 tsp salt

9.     2 tsp cinnamon

10.  1 tsp nutmeg (I substitute pumpkin spice on occasion)

11.  1 ½ cups shredded carrots

12.  2 peeled apples, shredded

13.  ½ cup yellow raisins (I use 1 or 2 small boxes of regular raisins if any)

14.  ¾ cup chopped toasted pecans (I did not use nuts for the school treats)

15.  ¾ cup milk

16.  2 eggs

17.  1 tsp vanilla

Preheat oven to 350. Mix together first 10 dry ingredients in a large bowl.  Add in carrots, apples, raisins and nuts.  In a small bowl, combine milk, eggs, and vanilla. Fold into other ingredients, being careful not to over mix.  Fill greased or papered muffin tins about ¾ full, and bake for 15-20 minutes (use a tooth pick to double check).

Enjoy!

Love deeply and eat mindfully,

Kim Gilroy

kimgilroyinsideout – Open for business!

Open for Business!

kimgilroyinsideout

Open for Business!

I received my Holistic Health Counseling Certificate in 2008 from The Institute of Integrative Nutrition.  I have recently started blogging about health and wellness (kimgilroyinsideout.blogspot.com) and continue to research and explore the newest trends, wellness life styles and recipes. I have spent the past three years using my information and knowledge to feed my family and self, wholesome, good food.  I have seen a few clients through word of mouth but I am ready to step it up and spread the love!

Through experiencing food, discussing health articles and handouts and most importantly discussing your individual needs, I can coach you through the tricky label reading, the diet frenzies and the cooking confusion. This past summer I began seeing clients and this is what they are saying:

“By educating me on how to prepare well-balanced meals and motivating me to reach my fitness potential, Kim Gilroy has challenged me to better myself, emotionally, mentally and physically.  Her positive attitude and insight on wellness has given me a new perspective on healthy living.”

Kerry, 21 years old

“Kim Gilroy has taught us to cook our very own meals along with educating us about making healthy choices. As we leave for college, we are now aware of the decisions we make about leading a healthy life, both physically and spiritually.”

Brittany, 20 years old and Kaleigh, 18 years old

Experience, taste and explore wellness with a program that fits your lifestyle and wellness goals.  I offer a number of programs that allow my clients to experience healthy living at a pace that suits them.  Below are a few of the programs that I currently offer:

Taste and Talk

Experience food.   Prepare, taste, and discuss quality, organic, whole food.  2-hour sessions will include the following:

• Taste and discover a variety of ways to get fruits and vegetables into every meal
• Learn how to incorporate whole grains into your diet and understand gluten
• Discuss and reflect on current wellness habits and learn how to integrate practices to build on your lifestyle needs
• Learn how to incorporate chocolate and other “can’t have foods” into your life
• Receive recipes, health and wellness handouts and a gift to take home

Price: $40 per person

Private Sessions

Private sessions are designed to meet a client’s individual needs.  Through cooking and counseling, clients will learn the basics of healthy food preparation and healthy living. Clients will use Integrative Nutrition’s “adding in” theory to change current eating habits.  Each 90-minute session includes the following:

• Prepare and take home one healthy organic meal (to feed minimum of four people)
• One-on-one coaching sessions to review current health and discuss how to integrate wellness practices into your lifestyle
• Receive informational handouts based on individual goals
• Follow up motivational e-mails with notes, goals, recommended shopping list and other wellness tips for your individual needs
• Unlimited access to call or e-mail me with any wellness questions or success stories
• Receive recipes and a gift to take home

Price: $125 per person

Teen Sessions

With today’s schedules and demands, pre-teen and teenage girls need a healthy, balanced diet more than ever. It is important that they feed their bodies and brains with the proper foods in order to maintain optimal wellness.  My 4-week teen program (90-minute, weekly sessions) includes the following:

• Discuss, learn and reflect about health and wellness through cooking, interactive games and creative journaling
• Prepare, taste and discover fruits, vegetables and whole grains
• Students will understand that the phrase “healthy diet” means a lifestyle filled with amazing food and wonderful choices
• Follow up motivation e-mails with notes, goals, recommended shopping list and other wellness tips (parents will be included on all e-mails)
• Unlimited access to call or e-mail me with any wellness questions or success stories
• Receive recipes, health and wellness handouts and a gift to take home

Price: $250 (inquire about discounts for groups of 3 or more)

Let my passion and obsession become your tool and resource.  Experience, taste and explore wellness with Kim Gilroy of kimgilroyinsideout.  Open for business and so excited to meet you!

Love deeply and eat mindfully,

Kim Gilroy

kimgilroy@gmail.com

Rewards

Rewards

When I lived in Manhattan, my apartment was around the corner from a little bodega.  I was there almost every night buying a candy bar, sometimes two.  A couple of weeks before I moved out, one of the gentleman that worked there told me I should pick up cigarette smoking.  He was like a doctor in the 50’s who told his overweight patients to try smoking to curb their appetites.  This guy was calling me out!

It has taken me years to kick the sugar habit and to stop rewarding myself with sugary treats.  I actually still do reward myself with food, but with good food that I enjoy and (try to) eat in a fancy restaurant!  There is nothing more rewarding than eating a good meal with my husband and friends (I did not include my children in that statement because I don’t really taste my food when they are around).

Recently, we had a crying episode in church that lead my husband to say to the girls, “No bagels because of how you behaved in church.”  I didn’t want to argue with him, but in my head I thought, “Really?  We are threatening them with food.”  First of all let’s be honest, I wanted my weekly bagel!  And second of all, it made me cringe that we were using food as a bargaining chip.  Well, cut to the next week in church; we held the bagel threat over their heads and they were fine. And the minute Shealyn got a little out of line, what did I whisper in her ear, “UH, do you want your bagel?”  Horrible, right?!  But we all got our bagels and everyone was happy.  However, are we going to try to change this reward system?  Yes.

The more I study this topic, the more my stomach starts to drop.  I am totally guilty of bribing our girls (and myself) with food.  After beating myself up about being the parent that has to bribe her kids to behave, I did a little research and some brainstorming. Here is what I came up with:

1.)   Coins – If the girls are really good, I promise them coins for their piggy bank. They are saving for pink sparkly tapping shoes (this has also become a wonderful time to teach them about basic economics…sparkly tapping shoes are clearly a want and not a need)!

2.)   Bouncers and Slydos – my girls love this place! 

3.)   A trip to our favorite park (or a new one)!

4.)   An arts and crafts project that we do not do often.

5.)   Limit television and then use it as a reward.

6.)   Movie night!

7.)   Check out oriental trading www.orientaltrading.com and stock up on stickers and pencils so you have things on hand to reward with other than food.

My other ideas do include food but in a fun healthy way.

1.)   Dinner at the beach or a lunch picnic at the park.  The reward focus is the change in scenery not the treats you may have included with the meal.

2.)   Let your kids bake with you.  We love to make healthy muffins from our friend Meredith’s blog (www.whatsforlunchdot.com – click on baking and look for the Apple a Day recipe).  The treat is the baking the muffin and eating what we have created.

3.)   Never say never!  I know in my heart of hearts that there will be times when I will use ice cream or other foods as a reward.  I would be lying if I said other wise.

And for us adults;

1.)   Manicure

2.)   Pedicure

3.)   Message

4.)   A long walk

5.)   A yoga class

6.)   Scratch off lottery ticket

7.)   Movie

8.)   Sign up for a special class (cooking, writing, painting)

These will never leave my list,

1.)   A great night out with your partner and or friends enjoying good food and good company! 

2.)   A glass of wine and your favorite magazine.

I would love to hear feedback about how you are rewarding yourself and families! 

Love deeply, eat mindfully and reward wisely,

Kim Gilroy

Insideout Wellness

It's a Hail Mary

It’s a Hail Mary

In sports, it’s when you take a leap of faith in your skills and the skills of the people around you to give it your one last best effort.  As a Catholic child growing up, it’s what your mom told you to say when you couldn’t fall asleep at night! 

Hail Mary is my go to prayer. It has truly become my meditation.  When I get overwhelmed and cluttered in my thoughts, I say a Hail Mary.  When I am too tired to do a creative prayer with the girls before bed, we pray a Hail Mary.  If I am on a run and forget my i-pod, I say Hail Marys.  If it’s around 4:30 and I can’t hear the word “mom” one more time, I say a Hail Mary (sometimes out loud and the girls just stare at me like I am, well…losing it)!

Praying and meditating is just like eating and working out, you have to find the prayers, meditations and practices that work for you.  Some people find their spirituality in their garden, others on a mountaintop or in the ocean.  I have to say that I find peace and spirituality all over the place.  In yoga studios, through journaling, in church, on hikes, and in good deep conversation are just a few of the places I find my connection with God and the Universe. 

About ten years ago, I was a pretty big Bible thumper and frequented church as often as I could.  I volunteered at the church and for a 26-year-old girl one might say I was abnormally active in my parish.  I remember at one point during this time my brother saying in a general conversation, “Church is for people who are weak.”  I never brought it up with him because it struck a chord.  At that moment in my life, I was weak.  I felt weak.  I felt lost and disconnected.  But I had God and I had prayer.

During that phase of my life I always found time to sit and pray and talk to God.  I would pop in at different churches. I took time out of my day to say the Rosary.  I was strict about Lent.  I prayed for others.  I was a good Catholic.  Now, a shadow of my former self (thanks to God), living the life that I had prayed for all those years, I barely carve out a minute before bedtime to pray.  I am a true on the fly prayer. I am not proud of the prayer I have become.  I do believe that a piece of the health and wellness journey requires a few minutes of uninterrupted prayer and/or meditation. But for now, my on the go prayers to the Blessed Mother give me peace in my moments of daily craziness and I am forever grateful to have Her and The prayer with me. 

Tonight, as the world reflects on the chaos of the past, the loved ones lost, and the troops still fighting, my prayers will not be on the fly.  Tonight with the TV and the computer off, in silence, it’s a Hail Mary.   

Love deeply,

Kim Gilroy  

Get Moving!

Get Moving!

Moving and using our bodies is a crucial part of health and wellness.  I can eat well, sleep great, and be socially, emotionally and spiritually fulfilled, but when I am moving my body and working out on a regular basis…whoo hoo (I want to say something really inspiring, but the reality is when I am working out I am just less crazy)!

As the summer is winding down and you are secretly (or outwardly) getting really excited for structure, routine, sweaters and the beautiful vibrant colors of a northeast fall, get a jump start.  Get inspired and start planning your workout routines now.

Here are a few helpful hints to get you moving:

1.)   Prepare

·      Get the right gear – I am not one for overspending on clothes that I am going to sweat in.  However, I remember the first time I went running in running shorts and a breathable Under Armor shirt.  It was heaven.  I used to make fun of people that needed gear to perform and refused to give up my mesh shorts and oversized cotton tee shirts.  But I have totally converted.  If you are getting into running or walking, buy a pair of good running shoes and running shorts. 

·      Music – Download some new tunes to get you jump started.  Here is a list of some of my personal favorites (and please share yours):

1.) Baba O’Riley – Pearl Jam

2.) Fortunate Son – Pearl Jam

3.) Born Slippy Nuxx – Underworld

4.) All These Things That I’ve Done – Killers

5.) Mr. Brightside - Killers

·      Get a route or set a time – You really need to know what is going to motivate you most or discourage you least.  Whenever I am just getting back into running or walking outside, I never map out a route.  It’s too discouraging.  I will do 15 min. out and 15 min. back.  When I get more comfortable and build up my endurance is when I push myself and start to map out mileage.

2.)   Research

·      Ask around – Ask the friends that look and feel healthy.  I have to say I will be trying a TRX class this fall. I ran into a number of people this summer that loved it and were seeing great results in their core strength.  Inner strength…sign me up!

·      What will motivate you – Maybe it’s not the gym or a conventional situation.  Maybe it’s belly dancing.  Maybe it’s ballet or karate.  We are so lucky to have the Internet at our fingertips.  Plug in an interest and satisfy your soul. 

3.)   Sign up now

·      Commit – It has taken me so long to let go and commit.  I used to think, “Who am I to sign up for tennis.” It’s an extra; I should be doing more productive things like folding laundry, working and organizing.  Then it hit me.  Sports have always been a part of my life.  I have a competitive side to me and tennis has been the perfect outlet.  What’s your perfect outlet?  Even if you can only commit to once a month, get something on the calendar!

4.)   Free workouts

·      On Demand – On Demand has great free workouts.  I enjoy the yoga programs.

·      Local trails and parks – This is an amazing time of year to explore your local parks and hiking trails.  Make a day out of it.  Pack a healthy picnic and go for a long hike. 

Enjoy your Labor Day weekend.  Eat good food.  Spend time with good people.  And start moving your body!

Love deeply, eat mindfully, and shake what your momma gave you!

Kim Gilroy

Insideout Wellness

Breakfast On-The-Go?

Breakfast On-The-Go?

Running out the door to go to work, to class, to drop the kids at school . . . the list of reasons why we leave the house without eating goes on forever.  I have had this problem since I was a teenager.  I would rather get every last minute of sleep than do my hair, make-up, and eat. I remember standing at the bus stop with frozen hair eating a *chocolate chip scone in the dead of winter because I never left myself time to do my hair or eat. 

For the mornings that I run out of time, my on-the-go grab and eat menu is as follows:

1. Raw Revolution  - Organic Live Food Bars

2. LARABAR Bars

3. Orgain – ready to drink protein shake

If I have 5 minutes to prepare something for the road it is usually a peanut butter, sun butter, or almond butter and jelly sandwich on, of course, Ezekiel / Food for Life bread.  My other quick-make is yogurt in a cup with Ezekiel cereal sprinkled on top and a piece of fruit (bananas and apples are best for traveling).

If you are interested in trying some of the above products, they can be found at Value Drugs in Huntington and Greenlawn.  Print out a copy of this blog before September 30, 2012 and present it at your time of purchase to receive 10% off the following items:  

1. Raw Revolution  - Organic Live Food Bars

2. LARABAR Bars

3. Ezekiel / Food for Life products

*The chocolate chip scones I mentioned were a childhood favorite.  They are still part of my on-the-go experience because as I have mentioned in the past I am not exclusive.  I love all kinds food and I believe in balance!  These yummy treats can be found at A Rise Above Bakery on Main St. in Huntington, where I can also be caught red-handed purchasing their wide variety of muffins!

Find your balance.

Love deeply and eat mindfully,

Kim Gilroy