Lentil - Veggie Soup

When does soup season officially start in your household?  My car said it was 45 degrees outside yesterday morning when I was up and out early.  Commence souping!  

I've been focusing on natural immunity boosting this past week with my private Facebook community, Lean In with Tara Allen Health.  The omnipresent echo of late October sniffles always seem to inspire my most nurturing of recipes.  Besides the winning ingredients (garlic, spices, plants, protein) in this next recipe, the fact that it is a soup - a hot liquid - will be key in helping to fight off some germs.  When we bring a mug of something nice and hot close to our face (no burning yourself though, deal?!), the steam helps to kill off those pesky buggers that like to hang out in our nostrils and cause head colds.  So, take your time with your soup or tea or coffee and try to inhale as you canoodle with your warm cup of ANYthing. :-)

Here's a soup recipe that I happen to love.  I wanted something warming, hearty, plant-based, and free of dairy and gluten so my whole family could partake.  If it passes that taste-test for your family, make it in large batches next time around and freeze some so if/when you ARE feeling under the weather, you have this on the ready and don't even have to worry about cooking.

***Lentil-Veggie Soup***

Ingredients:

1 pound lentils, rinsed

2 quarts broth (chicken, veggie, whatever)

1 cup onion, chopped

1 cup tomatoes, chopped

1/2 cup celery, chopped

1/2 cup carrots, chopped

3 cloves garlic, minced

3 T olive oil

2 tsp sea salt

1/2 tsp cumin

1/2 tsp chili powder

Directions:

1. Pour olive oil in bottom of large saucepan on stovetop (medium heat).

2. Add carrots, celery, onion, and garlic, and cook about 5 minutes (onions should become slightly translucent).

3. Add all remaining ingredients.

4. Bring to a boil, then reduce heat to low.

5. Cook an additional 30-35 minutes on low.

6. Serve as is for a chunkier consistency.  Or, use an immersion blender (or transfer to a blender in batches) for a smoother consistency (picky toddlers, anyone?). ;-)

7. Freeze any leftovers that won't be eaten over the next few days.

Here's why I'm breaking up with hand-washing...

What are YOUR big rocks?

Are you mopping the floor when your house is on fire?

Are you chewing gum for the extra calorie burn, but then chugging down a Venti Frap on your way home from work?

Watch this #WonderWednesday LIVE video to see what the heck I'm talking about…and help figure out where to start with your weight loss and health goals.

Then, come back and drop a comment.  Tell me, what is one of YOUR big rocks?

In good health,

Tara

P.S. It's subtle, but around a minute or so in, I shoo away a neighbor so I can keep talking to you guys!  :-O  Oops.  At least I'm passionate!  Haha.

After School Smoothie Routine

We're heading into the fourth-ish week of school here in New York and at this point, we've changed up our routine quite a bit to accommodate a 3.75 year-old who is now in preschool in the afternoons.  This beautiful child of mine is usually TIRED and HUNGRY!  If not hungry, she's "starving".  Did I mention how hungry she is? Yikes!  I'm assuming she'll be going up a size…or 5…soon with the way she's been putting back food lately.

In this video, I talk about how we're satisfying her hunger, specifically after-school, without skimping on the veggies she so badly needs.

If you are new to smoothies or would like to simplify things a bit for yourself, sign up for my newsletter here and receive my Formula For the Perfect Plant-Based Smoothie.  This PDF can be saved or printed and will help give you fresh ideas to make healthy and balanced smoothies that you and your kids will love.

Tell me, how have you adjusted your schedule with food and/or sleep since the school year began?  Any tips for a newbie school-mama like me?  ;-)

In good health,

Tara

FREE Webinar!

In just 3 days, I am hosting a FREE webinar - The truth about calorie-counting and what you can do instead.

This live event is for you is you find yourself jumping from diet to diet, have ever tried to count your calories or macros, or would like to learn more about your metabolism and a better way to manage portions without making you want to pull your hair out.

Is this you?  Join the group now so you're all set to pop in and catch the webinar!  If you can't make it live, the replay will be available in this group as well.

Can't wait to see you there!

In good health,

Tara

Wine and Weight Loss

Have you ever wondered what, if anything, your beloved glass of wine at the end of a long & hard day might have to do with your weight loss efforts?

I went live on my Facebook page yesterday to discuss how your (well-deserved!) glass of pinot or merlot is messing with your fat loss efforts.  I know, I know....don't shoot the messenger!

Check out the video if you want to learn the 3 ways alcohol consumption can interfere with your weight management and body composition goals.

What's coming up???

FREE Webinar: The Truth About Calorie Counting: Why it doesn't work and what you can do instead.

Whatcha doing next Tuesday, August 22nd at 8 PM EST?  Join me LIVE as I talk about the reasons calorie counting does not work for weight loss and tell you what you can do instead!

This free webinar will be hosted inside of my Facebook group, Lean In with Tara Allen Health.  The replay will be made available there as well if you can't make it at that time.  :-)  Join now so you are all ready to watch on Tuesday!

In good health,

Tara

Pioneer Nutrition and Fitness Coaching

Some of you have been requesting more information about my new coaching program.  Most importantly, you get me as your coach.  ;-)  I am your partner, guide, educator, cheerleader, and accountability buddy.  I have partnered with another company to bring you the best of the tech world, while allowing me to focus completely on YOU and your health journey.  Along with high-quality videos, we will be communicating through the very portal where you will also view your daily lessons and workout program. 

What does this portal look like once you get started?  Well, here is a sneak peak!

This is a 12-month program.  12 months will pass whether you make a change or not.  I want you to be the person you've always imagined one year from today.  And, I want you to start seeing and feeling this progress as soon as we start working together!

Hit me up with all of your questions!  Tara@TaraAllenHealth.com

In good health,

Tara

6 Easy Meal Ideas - Mix N' Match Style

Do you want to be able to make a few things on a weekend and have meals to eat for the rest of the week?  I'm not talking about the same meals every night either!

The video is complete with a baby vs. mom battle over a pen. I won, for the record.  Haha!

With just a few extra ingredients, your 1-2 hours in the kitchen on a weekend can create SIX different dinners to put on the table during the hustle and bustle of the weeknights.

Tell me, what's your favorite way to meal prep?

In good health,

Tara

Bringing Your Own Food

Hey Superstar (felt like an appropriate greeting for this rainy, Monday afternoon),

Have you ever tried to bring your own food somewhere and been denied?  Maybe you or your kiddos have food allergies or you're just trying to feed real food to your family?

This is something we are faced with all the time.  Usually it's no big deal - we just bring our little cooler bag everywhere with us.  However, there are some instances where outside food is not permitted.  

What do YOU do?  What has your experience been like?

Let's change the culture!  If there is a facility that cannot accommodate allergies and those looking to eat mostly unprocessed food, then they should be allowing outside food.  We're more than happy to buy silly souvenirs to make sure you make money on us.  :-P

In good health,

Tara

Quality PLUS Quantity for healthy fat loss

Hey there! 

[Thanks for rolling with the kiddos interrupting my live video!]  :-P  

Food quality PLUS food quantity is the secret sauce for healthy fat loss.

I'm NOT a believer in counting calories - at least not over the long-term.  I believe, in general, we could benefit from less stress surrounding food choices and body image.  However, it IS true that if you take in more energy (calories) than your body uses, you will gain weight.

Quality of nutrition is SUPER important!  Less chemicals and additives; more real & whole food.  That's what truly nourishes our bodies.

So, if you're looking for both HEALTH and FAT LOSS, the key comes from eating high quality foods in appropriate portion sizes for your body / activity level / hormones.

This is one of the topics that is customized specifically for you in my online program - Pioneer Nutrition & Fitness Coaching.  It is a 12-month program, with the option of committing to just the first 3 or 6 months if you're a get-my-toes-wet-first type of person.  

Instead of trying every single year to lose the fat, this program takes one year and since it's done in a lifestyle-changing & sustainable way, you'll have to find some new thing to obsess over every year for your New Years' resolution.  ;-)

Intrigued?  Ready to dive in?  Here's the link. 

In good health,

Tara

Watermelon "Cookies"

I've been on a watermelon kick lately, because…Summer.  Our latest creation involved the baby, the toddler, some fun cookie cutters, and MOST DEFINITELY a couple of baths afterwards.  ;-)

Check it out:

Are you sure? Pediasure? That time when I disagreed with my kids' pediatrician...

I had an interesting experience at the pediatrician's office last week with my 1-year old.  Watch the video to find out what happened and what we plan on doing about it.

Have you ever disagreed with advice given to you for your child by his/her doc?  What did you say or do?

***Please note: I respect our pediatrician, her experience, her knowledge, and her kindness a great deal.  She's an amazing professional and mother, from what I can tell.  This in no way means that I have not or do not take other advice she gives.  However, I am very comfortable with the level of knowledge I hold in the field of nutrition.  I am also very aware of the alarmingly low amount of nutrition education given to doctors as they are coming up.  I hope that changes very soon.  Regardless, here I am trying to do my part - as a coach to my clients AND as a mother to my kiddos.  

When you know better, you do better.  Let's do better.

In good health,

Tara

27 Healthy School Snack Options

With our little threenager's impending entry into preschool, I was feeling relieved about the rumors (and downright claims) that this particular school program is known to be "strict" and "healthy" in their nutrition policies.

Awesome!  I got 99 worries, but a snack ain't one!  :-P

Then, this curious little packet arrived in the mail.  Along with doctor forms, emergency contacts, and mandatory meetings came a sheet claiming to educate parents, like myself, about what is considered a 'healthy snack'.  This…..THIS is what they wrote:

Hmmmm…..really?!?  "Pepperidge Farm Goldfish Crackers", "animal crackers", and "graham crackers" made THEIR list!

WHAT in the graham cracker did I just read?!?!  

A few of the items, at least, are in fact healthy.  However, my biggest problem with this list is that it comes from an authority that claims to have a superior understanding of what we *should* be feeding our children.  This means that some parents without much knowledge in nutrition may trust and follow these guidelines in hopes of nourishing their kiddos.  If goldfish and graham crackers are a healthy, everyday-type snack, what do they consider a treat?!

I do not judge others' decisions for what they feed their families, when, why, etc.  I like to believe that everyone is doing the best they know how.  I also believe this is one of my purposes in life - to help raise the bar.

After posting this list on social media a couple of weeks ago, some of you said you'd like to see me post a list of my own.  So, I am!

**The following list takes into consideration that most schools are tree nut and peanut free these days.  Although there are no overt peanuts or tree nuts in this list, many packages / ingredients will need to be double-checked to make sure they are in-line with your school's allergen policy.

Feel free to use these ideas however you see fit - to send in for snack, to combine and give as a quick meal, or just enjoy at home with your kiddos.  You will find some of these are meant to be paired together with other items on the list to balance it out, because….can you really eat hummus by itself?  ;-)  (Give me a spoon - I certainly can!)

1. Dried chickpeas
2. Cheese stick (organic, if possible)
3. Fruit - apple, banana, fruit salad
4. Sunflower seed butter
5. Hummus
6. Guacamole (with a squeeze of lemon or lime juice)
7. Seed crackers (such as Mary's Gone Crackers brand)
8. 100% whole grain crackers
9. Raw veggies - peppers, halved grape tomatoes, carrots, broccoli, cauliflower, cucumber, snap peas, green beans, halved olives
10. "Chips" made from baked sweet potatoes, zucchini, beets, or kale
11. Seaweed
12. Homemade granola (99.9% of store-bought has added sugar)
13. Apple "nachos" - include sunflower seed butter, hemp seeds, and coconut flakes
14. Trail mix with just seeds and dried fruit (goji berries, raisins)
15. Freeze-dried fruit
16. Hardboiled eggs or deviled eggs
17. Celery with sunflower seed butter or tahini and raisins ("ants on a log")
18. Air-popped (organic) popcorn
19. Seed pretzels (such as Mary's Gone Crackers brand)
20. Yogurt (coconut or Greek - unsweetened and plain…send in fruit to dress it up)
21. Applesauce (make yourself or buy organic with no added ingredients)
22. Savory yogurt dip (add spices, herbs such as dill, etc.
23. Chia seed pudding
24. Brown rice cakes 
25. Yogurt parfait - layer yogurt with fruit, seeds, granola, a layer of chia seed pudding, etc.
26. A smoothie
27. Small portion of leftovers or soup (a small thermos is helpful here)

As a special treat for holidays, birthdays, or other celebrations, consider sending in a homemade / healthy muffin or "cookies" such as those made from oats + banana.

Raw veggies are crunchy, colorful, and convenient little vehicles to get dips into little mouths.  :-)

I hope this helps!

In good health,

Tara

Acid Blockers - Helpful or Harmful?

Acid blockers are some of the most frequently prescribed medications for GERD / reflux / heart burn.  Do you or anyone you know take these?  Although they can be helpful in certain situations for certain people for a certain (typically limited) amount of time, this is not what is seen 'in the real world'.  Watch the video for some more information about acid blockers.  As always, be sure to discuss ANY changes to your medication with your prescribing practitioner beforehand.

What types of lifestyle changes may help with your symptoms?  Feel free to reach out to me for some more tips or strategies.

In good health,

Tara

Need more veggies? Here are 8 ways to get them in!

"…but I don't like veggies!"

"My kids would never eat that!"

"The fiber…it's no good for my belly."

"I'm saving room for dessert."  :-P

No matter the excuse, most of us know that the vitamins, minerals, phytochemicals, bioflavenoids (words that just mean plant magic), fiber, and perfectly-slow-digesting carbs that come packaged in food we know as "vegetables" are really important to our overall health goals. 

So, put your big girl (or big boy) panties on and watch this video for 8 tips on increasing the amount of veggies you (and anyone you love or even mildly tolerate) consume in a day.

How do you make sure to get your leafy greens and rainbow-colored veggies in?

In good health,

Tara

Banana Bread ---> grain-free, dairy-free

It's Spring break, Easter, and Passover all this week!  You may need a good dessert that doubles as breakfast and snacks for the kids this week.  It should hold up well in the freezer, be delicious, taste like a treat, and be nourishing to you, your kids, and your guests.  Am-I-right?!?!  

This Banana Bread was born out of the need to use up my mushy bananas.  I already have a freezer stash to use for smoothies and to make 'nice cream', so I wanted to make bread.  For us, it needed to be gluten-free, dairy-free, no refined sugars, full of healthy fat, protein, and fiber.  I'm fueling my busy & active body along with my family's.  And, with the things my toddler says on the regular, let me tell you, her brain is very happy with the kinds of fuel it's been getting!  ;-)  

Example from today:

Magnolia to Jagger:  "Jagger, please stop jumping in your crib.  We worked very hard for that bed and I wouldn't want to have to buy a new one and put it together again."

So, I'm sure your kiddos are just as hilarious - especially when they're getting in that good nutrition!  Leave me a comment and tell me what funny things they've said recently.  

And, make this bread immediately (if there are no egg or nut allergies in the house).  It's a good one to have on hand for a busy & special week like this one.

Banana Bread

(gluten-free, dairy-free)

Ingredients:

4 large eggs

4 bananas (ripe or overripe)

½ cup almond butter (sub: peanut butter)

4 T coconut oil, melted (plus extra to grease pan)

1 tsp pure vanilla extract

3/5 cup hazelnut flour (sub: almond flour)

1 T cinnamon

1 tsp baking soda

1 tsp baking powder

½ tsp sea salt

Directions:

1.    Preheat the oven to 350 degrees F.

2.    Combine all wet ingredients in a blender.

3.    Add dry ingredients to blender and mix well.

4.    Grease an 8X8 cake pan (ok to use loaf pan, but cooking times will vary).

5.    Pour batter into pan and bake for 35-45 minutes. (or until a toothpick inserted in the center comes out clean).  Top of bread should be golden-brown and center should be set.

6.    Allow to cool before slicing and serving. 

Generational Health Gaps - and why we NEED to know!

We're at an interesting cross-roads in our health history as a species.  Yes, it's true that younger generations will be the first ever to have a shorter lifespan than their parents - on the whole.  Does that scare anyone?  As a mama of 2, I will be darned if I just let this happen without putting up a fight.

Here's the deal: earlier generations typically had a MUCH less toxic start to their life.  They only ate organically, because these neurotoxic pesticides weren't around generations ago.  There weren't any plastics, microwaveable dinners, cleaning products with 20 ingredients, etc.  Everything was more natural.

You and I may not have had the same start, but we are armed with knowledge now to make changes.  Remember, you vote with your dollar!  So just changing the food you eat and the products you use help to drive down the demand for the less-than-stellar options.  :-)

In good health, 

Tara

Spring is here - what should I eat now?

There may still be some patches on snow hunkering down here in New York, but the calendar has moved on.  Spring has SPRUNG!  Along with all of the extra cleaning, organizing, outside walks, and Summer vacation planning that people seem to always squeeze into the first week of Spring, we're usually ready to change up our food.  WIth lots of green and sprouts starting to come up this time of the year, Spring makes for the perfect time to introduce new greens into your diet.  When we are more conscious of eating in-season, we derive health-benefits from fresher and less pesticide-ridden foods, can enjoy locally grown plants, and save money (!) in the process (Remember that whole supply and demand thing from High School Economics class?).

The following is a list of vegetables that are in-season for this time of year here in the U.S.  Some of these grow year-round or are harvested during multiple seasons, so if you thought of any as Winter or Summer crops, you may not be wrong.  However, these are all great choices for *at least* March, April, and May.  

Pick up your favorites and maybe challenge yourself to try a new veggie every week or 2.  Let the Spring meal planning and cooking begin!

Artichokes

Arugula

Asparagus

Beets

Bok Choy

Broccoli Rabe

Brussels Sprouts

Cabbage

Carrots

Celery

Chard

Chicory

Collard Greens

Cress

Dandelion Greens

Endive

Fava Beans

Fava Greens

Fennel

Garlic

Kale

Kohlrabi

Leeks

Lettuce

Mushrooms

Mustard Greens

Nettles

Onions

Parsnips

Pea Shoots

Peas

Purslane

Radishes

Rutabagas

Scallions

Spinach

Sprouts

Turnips

In good health,

Tara

Matcha 'Nice Cream'

St. Patrick's Day is next week and I don't know about you, but I'm always looking for new and interesting green food ideas to make.  We're all Irish that day, right?  ;-)

With a couple of frozen bananas in my freezer that I wanted to use up, I had an idea...

But of course...Matcha Nice Cream.  This is a dairy- and gluten-free version of ice cream that you do not need an ice cream maker for!  And, get this…you only need 3 ingredients.

Ingredients:

• 2 large bananas, sliced and frozen
• 1/3 cup non-dairy milk (cashew milk used here)
• 2 T matcha (green tea) powder

Directions:

1. Combine all ingredients in a food processor or blender until creamy.
2. Spoon into freezer-safe container.  
3. Eat as is for a soft-serve consistency or freeze for 1-2 hours for a traditional ice cream texture.  If you're feeling fancy, use an ice cream scooper.

Enjoy this healthy sweet treat alone or with Leprechauns…whatever!  ;-)

In good health,

Tara

Caring for your body post-baby and beyond!

I couldn't bring you all to the Blossom Baby Expo this past weekend here on Long Island, so at the last-minute suggestion of my hubby, I recorded my presentation LIVE to bring to YOU!  ;-)

We spoke about nutrition, fitness, sleep, support, and stress - specifically targeted for postpartum women, but these tips will help anyone!  I stopped the video before the Q&A started, for the privacy of our awesome mamas.

Please share this with any of your pregnant or postpartum friends.  This time in your / their lives is simultaneously the most important and yet the most challenging time to turn inward and take care of your own body.  It can be done!  Watch to learn more.

In good health,

Tara