Hi! My name is Zaneta Francis. From an adventurous risk taker, to auto mechanic wannabe, to Married, to babies and now to Domesticated housewife. Those are a lot of titles. But those titles are who I am. Life is an adventure. Cooking is an adventure. Children are an adventure. I desire to share "raw" and candid stories, recipes and life tips that I have learned along the way. Follow me on my grand adventure of being a "Healthy Housewife"!
When I first started seeing all these “bowls”, I have to admit that I was like, “wha???, That’s basically a spoonable smoothie, right?”. I couldn’t understand why you needed to have a bowl of something that you could drink. But, alas, after I made my first “bowl”, I was hooked!
These bowls are for when you are tired of having a smoothie or protein shake every day, and you just want something that you can top with yummy stuff and be able to eat with a spoon. There is a difference between a smoothie and a smoothie bowl, you know!
Enter the “bowl”.
A thick and creamy bowl of yum that you can top with all sorts of random healthy things, and then use a spoon to eat it with!
On this bowl, I topped it with shredded unsweetened coconut, chia seeds and flax seeds. I also used a strawberry, but that was more for prettiness. 🙂
The great thing about bowls is, the possibilities are endless! You pretty much cannot “mess up” a bowl. You can add so much to these and blend them to the creamy consistency, and as long as you like it, then you’re good to go!
Look at all that thick and creamy splendor!
I put the “S” in Superfood
The reason why I called it my “superfood bowl”, is because this sucker is jam-packed with…you guessed it…superfood stuff!
Baobab powder (thank you THM 😉
Those ingredients are sure to put some “hair on your chest”. I don’t mean that quite literally (I guess I am just in a sarcastic mood). I just mean that those ingredients are sooo good for you, and you are bound to feel better after eating this!
So, without further adieu, here is this amazingly simple and yummy recipe! Go play, and see what kind of “bowl” you can create!
Thank you so much for reading my blog and trying my recipes! I love hearing from you and getting feedback!
Next week will be full of exciting posts! I will also be sharing the story of my miscarriage. That post will be very tough for me to write, but I feel that it is time. I know that other women have experienced this tragic experience, and I want to encourage and bring hope to those who may need it.
This post is actually not even really about sex. It’s about discovering a gift that you never knew you’ve always had!
Bear with me….
I did not always treat my husband like a king. I used to think that it was the stupidest concept I had ever heard of. I definitely have not always had the mindset that my husband was my gift, but I know that I have come a long way (with God’s help).
You see, when we first got married, I was headstrong and a little (or a lot) selfish. I believed that my husband was “supposed to” love me. That he was “supposed to” treat me like a queen, no matter how I treated him. Believe me when I say, I learned a hard lesson (or two hundred).
Now, my husband and I never have had a “horrible marriage”, we just were young and had not learned how to co-exist with another human in that intimate of a setting before. We learned a lot in our early years of marriage.
I used to be very disrespectful to my husband at times. It’s funny, because I look back at those times, and I used to not understand why he was being so “unloving” back to me. I have to laugh about it now, because it is so clear as to why. The problem was my heart.
Have you ever thought of your husband as your very own, personally picked, wonderful gift to you? Well, he is. He is yourgift.
When I think of a gift that someone gave me (especially one that I liked), I think about the individuality of that gift. When you receive a gift that you love, you cherish it. You usually put it in a place of importance so that you don’t lose it. You take care of it, you protect it and usually, you don’t let anyone use it.
Let me use my 1971 Ford Bronco as an example (I am using my truck because it is my most prized possession ;)).
Even though it was a gift to myself, I have always loved it. For a long time, it was my daily driver. It was my constant companion on my camping adventures, my mechanic school experience and I just over-all, I really loved my truck! Every spare minute I had, I was tinkering on it, working on it (a lot, because it is old lol), washing it, doing body work on it, etc. It meant something to me. It was important to me.
How much more do our husbands mean to us? He is the man who God gave to you!!!
When you think about it, husbands “work their butts off” to provide for us and our kids. How many times do we thank them for that? Our husbands have the constant weight of providing for their family (that’s pretty stressful). That’s just how God made it though. Men have to work. How many times do we say that we are proud of them, and support them in their jobs or careers? Our husbands help with the kids, the house projects and many other things. How many times do we thank them? Really?
***I am not dismissing all the work that we do as moms and wives! We do a LOT for our families. Trust me…I do my share too! But, in this post, I am focusing on our husbands. Our “Gifts”. Stay with me!
Now, over the years, and lots of babies later, my poor Bronco is not looking so hot anymore. He has sat for a long time (with the exception of occasional summer drives into town). He is weathered, paint cracking, tires cracked and rotted, and the engine is in dire need of repair, etc.
My poor truck!
I didn’t mean for my truck to be neglected. I just got “distracted” and “too busy” with life to focus on taking care of it, or “showing love” to my ole’ truck.
The “four letter word” for Wives…
When we get “distracted” or too “busy” to take care of our husbands, to show them “love”; they get like my old truck. They get “weathered”, “cracked” and in dire need of “repair”.
I’m not saying that our husbands are “off the hook” for how they act. Definitely not!
But, our husbands can get defeated and discouraged so easily when we don’t support them and respect (submit to) them. When we don’t put the care and time into them that they need to function. Just like my old truck.
Submit: The “four letter word” for wives.
“Submit to one another out of reverence for Christ.
Wives, submit yourselves to your own husbands as you do to the Lord.” Eph. 5:21-22
I used to hear this word and cringe (maybe like you just did). For a long time, it was a “four letter word” to me. I used to read this passage of Scripture and be like, “screw that! What about ME?” (I know, I was so rebellious, huh?).
But, if you look at the line BEFORE the “submit” part, you see that God tells us to “SUBMIT TO ONE ANOTHER out of reverence for Christ.” There is a mutual respect and submission to each other that has to take place.
This is such a simple concept that is often forgotten by us wives. We get too busy. We get too “distracted” with caring for the kids, housework, nursing babies, our own drama, etc. We get selfish with OUR needs and forget about THEIR needs.
It is time for us wives to CHOOSE to see the good in our husbands. To CHOOSE to serve them and encourage them, in whatever season of life they might be in. To CHOOSE to put them above ourselves!
What I have discovered is that men (my husband at least), are SO easy to please! They really are! It is so much more simple than we think!
Q & A Time
I am a curious kind of person. If you were to ask my husband how many times I ask him random questions, he would tell you, “A LOT!!!”. I’ve asked him so many different things about how he feels that he’s treated by me. He is usually very honest with me. I love that about him!
Here is a little example of some of the questions I asked him for this post, and his answers…
Me: “How do you feel most respected?”
Answer: “When my home is made a SANCTUARY for me. When everything is clean, neat and in order, as well as food prepared especially for me. I love your food!”
Me: “What is your favorite thing I do for you?”
Answer: “You take care of all my needs. You feed me, you affirm me…you know…”
Me: “If I could do anything in the world for you that would make you feel like King, what would it be?”
Answer: “It’s very simple. Men want to be respected, and thats it. A man feels respected when he is taken care of. When the house is made a sanctuary, where he comes to relax and decompress. Where his wife verbally affirms him, and his basic needs of food, sex and comfort are met. We’re pretty easy.”
See? Our husbands are actually really easy to please! They really are! I mean come on!
Here’s my translation…”Make your house cozy, feed them, affirm and encourage them, be excited about sex and be respectful.” Seems way too easy huh?
All of this to say, we need to start treating our husbands like Kings! What would our homes look like, if we started treating them like a king? I would dare say, things would look (and feel) a lot different!
What usually happens is this-when you start putting them above yourself, all of your needs start “magically” being met! That’s how it worked for me! I started respecting him in word, action and deed. Man o man! When I started doing that without expecting anything in return…that man (my husband) started turning into a “Casanova”. 😉
Seriously though… they NEED to feel respected and supported. It’s a NEED!
So…maybe you don’t like this post…that’s ok. Maybe these things that I have said have “rubbed you the wrong way”…that’s ok. This stuff used to do that to me too. SHHHH…
So, here are some ideas on how to treat your husband like a king:
Encourage him in his work.
Make your home a sanctuary for him to come home to (when at all possible).
Tell him how attractive he is (you once were attracted to him. Remember?).
Cook special food and treats for him (this one works wonders!!!).
When he gets home from work, don’t nag him. Give him time to decompress.
Be excited about sex. Or better yet, initiate!
Make an effort to look attractive for him.
Do things together. Be excited about what he is excited about.
Encourage him to do things he loves (i.e. hobbies etc).
Make an effort to allow him to rest and relax in a non-messy environment.
Ok, I have way more to list, but I’ll just leave it there for now.
***I realize that life is not always so “Accommodating” to some of these ideas, so have grace on yourself if you can only do one or two. That’s ok! One step at a time! But, do these things without expecting anything in return. God will bless your efforts! Trust me. Been there, done that!
I just want to say, God has brought my husband and I very close to each other through the years. God has also taught me a lot about how to treat my husband, and how to make him feel respected. I am not perfect, but with God’s help I am able to show him respect and support in many different ways.
I see my husband truly as a gift that God gave me. That God gave ME! MY husband is MY gift.
Over the last few weeks, I have caught myself just staring at my him. I found myself in awe of who he is. He is not only super handsome (and studly), but he is a man of integrity. He is a strong leader, provider, protector and the best daddy in the world. I could not say enough about how thankful I am that he married me. I choose to see the GIFT that he is. I choose to see all that is good in him.
So, to conclude this post: If anything else, just encourage your husband! Be with him! Do things TOGETHER! Be supportive of him. Respect him. Love him. Serve him. You can do it!
“Dotoothers (your husband) asyou would have them dotoyou.” Luke 6:31
I pray that you will realize what a GIFT you have in your husband. I hope that this post will be encouraging to you.
I never really understood why they called veggies all thrown together in a pan and cooked like regular dishes, “Stir-fry”. I could understand if they called it “stir and then fry”, but not “stir-fry”. And even the “fry” part. There is no “frying” really involved.
I know, random. I need to focus!
But seriously now, this dish (technically) falls under the category of “stir-fry”, even though there really isn’t any “frying” going on. At least not with traditional loads of grease.
There is very little fat in this dish, so it is great to pair with quinoa.
It really is SO easy to make.
If you prefer brown rice, I think that would work too. I just love the texture of veggies and meat in a sauce. The pair works great when you are also craving a carb to go with them. This dish would probably also fall under the THM category of a “drive-though-sue”. Because of the kielbasa sausage.
Best of all, you don’t have to add flour to thicken the “sauce”, it’s simply chicken broth and a little but of xantham gum! Yay for healthy ways to thicken stuff!
Food Photo Madness
I’m sure you know this about me now, but I love food photography! It is one of those passions I never knew I had! There has always been something about making food look pretty that has been my favorite. So, when I discovered that I can take pictures of pretty food, that was it! I was sold!
For some reason though, this dish was exceptionally hard to photograph. Maybe there were just too many textures going on here? I don’t know.
So, I took it as a challenge to try to capture how pretty it actually was!
The lighting was so bad at night, so I had to wait until the next day and re-set it up (yes, the actual good photos were of my leftovers…which, by the way, was just as good as when I first cooked it).
The thing is, when you take pictures, if you have bad lighting…it could ruin what you think about whatever is being photographed. If you have a delicious dish, and it looks amazing, but you have no good lighting…then it does NOT look appetizing!
I’ve had countless recipes that I have made and then I go to take pictures of it, and the lighting is just not good (I prefer to take pics in natural light). The food wit bad lighting, most of the time, turns out un-appealing. 🙁
But, good lighting makes all the difference!
Viola! I had found the light! (Reminds me of one of my favorite songs…”I saw the light, I saw the light…no more in darkness, no more in night…now I am so happy, no sorrow in sight. Praise the Lord, I saw the light!!!”).
There is a lot I still have to learn about food photography, but I thoroughly enjoy the process!
Ok, ok…enough about photography. I just wanted to share a blurb about one of my many passions!
As for the recipe, it is very easy and quick to make. Especially if you don’t want to make a mess in the kitchen! I used one big pot for the veggies and meat and a medium pot for the quinoa.
Yay low-mess dinners!
So, Here is the recipe for this delicious and easy meal! Hope you and enjoy it! Cheers!
Welcome to Talk Tuesday! Today we will be talking about the role of a WORSHIP LEADER.
I am a worship leader. And I am a girl!
There are some out there that would argue that “women should be silent in the church and definitely not be leading worship”.
Yes, that is the opinion of some people. I disagree.
It’s unfortunate that these sort of things (opinions) cause such division in our churches. Especially (in my opinion), when there are so many other more important things to spend our energy on “arguing” about as christian brothers and sisters. (Not that we should be arguing at all. Lol).
Unfortunately, There were other subjects that were brought up about other disagreements such as song choices, clothing style, prayer, etc.
At first, I started to doubt myself. Why? Because I didn’t want to “stumble” anyone, and I for sure did not want to be doing something that was not biblical. When I started hearing that some people disagreed with my role as worship leader, it really weighed me down. I began to become bitter and started over thinking how I lead worship on Sundays. I had thoughts like, “I wonder if people are angry with me being up here?”, or, “are these songs choices “stumbling” someone right now?”, “Does someone disagree with what I am wearing today?”.
These people probably had good intentions, but didn’t realize that this disagreement with my role, for me was very personal.
It was more of a harmful distraction that I later realized was so un-needed and un-founded. It made me frustrated and distracted from what I was supposed to be focused on…God.
Fortunately, my husband was very encouraging, as well as some other people who I really respect. We began to search the scriptures on the topic, and finally concluded that it is, in-fact very biblical for women to lead worship in the church.
God can use anyone, anywhere for his glory.
Obviously, this conviction needs to be your own personal conviction, but I believe that God wants us to use our gifts to benefit the body of Christ (the Church), Whether we are male or female. We all have different gifts that we can use to serve others in our churches.
“We have different gifts, according to the grace given to each of us…
Now about the gifts of the Spirit, brothers and sisters, I do not want you to be uninformed.
There are different kinds of gifts, but the same Spirit distributes them.
to another faith by the same Spirit, to another gifts of healing by that one Spirit,
And God has placed in the church first of all apostles, second prophets, third teachers, then miracles, then giftsof healing, of helping, of guidance, and of different kinds of tongues.”
-Rom. 12:6, 1 Cor. 12:1, 4, 9, 28
The Bible has never been gender specific on the role as a worship leader. Some people would say that if you are a worship leader, then you are “shepherding”, “teaching doctrine” and leading men (if you are a female) in a leadership role.
There is a distinct difference for me between a worship LEADER, and a worship PASTOR.
As a worship LEADER, your role is to organize, lead in music, schedule band practice and teams, administrative responsibilities, motivate and encourage, etc.
As a worship PASTOR, your role is to lead every member in a “shepherding” sense, guide and counsel members of the team, disciple and lead studies, teach doctrine during the worship set or in a teaching role, administrative responsibilities, motivate and encourage, etc.
I personally have the conviction that women shouldn’t be pastors. However, I believe that God has called us as christians to be always ministering to people. No matter if you are male or female.
I believe that ministry happens wherever you are.
The worship ministry leader role allows for a lot of ministry. The relationships that I build with people who are in the ministry allows me to have so much influence, ability to serve, and gives me the opportunity to invest in them.
Do I need to be a PASTOR to do that? Nope.
Like I said before, ministry happens wherever you are.
So, to settle this topic, I just wanted to finally put my belief into words. I have struggled for a couple of years now, how to speak truth to people who may have (possibly with all good intentions) caused division and or frustration for me as a worship leader.
I have come to the conclusion that God has to convict them. The Holy Spirit has that role, not me. I can only be obedient to what God has called me to do for “such a time as this”. I am not perfect. I am no “professional” musician (that’s for sure), but I believe God has called me to use my gifts in music and leadership.
Meanwhile, I will continue to be faithful and consistent in my role as worship leader. I will give of my time, my energy and my recourses whenever I can, because I believe that leading and serving others in worship is one of the most important things I can do for my church. I want to be an example for my children of what serving others looks like.
I believe in consistency. I believe in being faithful to your calling.
Whatever your role is in your church, I just encourage to continue in it. There will always be people who disagree with “something”.
Don’t be discouraged like I was. Know that God is delighted in you! He loves you and is using you in serving others for His glory! It can be so rewarding!
Isn’t it amazing that the God of the universe uses us for His ministry???
Hi! Welcome to Motivation Mondays!!! Today, I have a new workout for you! I recently found out that a few women I knew were doing the last workout that I posted! That was so encouraging! Please keep sending me feedback! I love it!
If you are anything like me, and you workout pretty consistently, you know that you can get get pretty discouraged. There are times when you follow a workout program, eat well and stay active and you STILL do not see progress.
That nasty “place” that you get stuck in is called “Plateau land”.
Here is the definition…
an area of relatively level high ground.
a state of little or no change following a period of activity or progress.
“the peace process had reached a plateau“
Hey, I’ve been there many times! It kind of sucks being a female sometimes. Our hormones control so many factors of our health, unfortunately.
But, Don’t be discouraged!!!
You can do it!!!
“If Only I had a Nanny!!!”
With all that being said though….we still need to be consistent!
Consistency wins the race!!! You don’t have to workout every day to see results!
The other morning, I had the privilege of working out with my husband in the morning, before he left for work. I love working out with him!
We get to talk, encourage each other and the best part…Slap each other on the booty!!! 😉
We started talking about when the kids grow up and move out (which seems like a lifetime away…but it’s really not). I told him, “man o man, if I only had a nanny…I would look soooooo good! I’d go to the gym every day for 2-3 hours (uninterrupted), take spa days, get manicures and pedicures and generally be so relaxed!!!”
We laughed at that sentiment. I realize that some have the resources to be able to do that sort of thing, and that’s great, but I also have to be realistic. This season of life is really for my husband and my babies! I have to remember that THAT is my priority right now…and THAT’S OK!
Does that mean that I let myself justify being unhealthy and out of shape? Heckles no! But I also have to be realistic. I could easily tell myself, “if only I had a…”. You fill in the blanks.
Justification is a dangerous thing ;).
Before I show you the workout plan, I just want to remind you that health and fitness is only 20% achieved in the gym! A whopping 80% is achieved in the kitchen!!!
That’s right! Your health begins and ends at what you eat! So, don’t beat yourself up if your life doesn’t allow for 2-3 hours at the gym, spa days, nanny’s etc!
This season is for your husband first, and then your kids! But, start in the kitchen!
Don’t be discouraged!
With all that being said….
I put together a workout that you can easily do 3 times a week. This is a 2-4 week workout. It should only take about 25-30 minutes. Make sure to keep your heart rate up! It is a full body workout, so you can focus on burning fat and toning up every area of your body! Hope you enjoy it!
Hello, and welcome to my Sunday Devotional post! I take the day off of blogging on Sundays so that I can concentrate on worshipping God and spending time with my family. I pre-schedule these posts for Sundays. Please join me in this short devotional/book review!
Perfection Is Not What It’s About
I recently bought the book “Steve McQueen-The Salvation of an American Icon”. It is written by Greg Laurie. I am a total “nerd” and love biographies and autobiographies! It is so exciting to me to be able to learn someones story. To see where they came from, where they went, what they did in life. I don’t know why, but I have always been fascinated to look into a person’s life.
I guess you can call me Observant. I may not seem like it, but behind all of my many roles and especially “public” roles as worship leader etc, I usually sit back and observe. Like I said before, I find it fascinating to watch and see what people do, how they act, what they say etc. A lot of times, I am very disappointed, but a lot of times, I am in awe. There are so many strong, independent and awe-inspiring people in this world!
Although I didn’t get to actually “watch” Steve McQueen, I was very inspired by his story!
He was not perfect, in-fact he was far from it!In essence, he was just an ordinary guy who had a hard life. But, he was a guy who persevered and pushed through his circumstances. He spent most his life pursuing vanity, money, fame and a bunch of other things that were less than “desirable”. At the end of his life though, he was empty.
“All is Vanity and Grasping at the wind…”
Have you ever heard of a dude names Solomon?
Solomon was a pretty wise guy. If you have never heard about King Solomon, here is a little snippet of who he was: He was the son of King David, who was king over Judah. I’m talking about way back in the day…before Jesus was born. He was a super successful king who not only prospered individually, but also for the nation of Israel.
It was said that Solomon was the “wisest man who ever lived”. He even wrote a couple of books in the Bible (song of Solomon and Ecclesiastes). He built up wealth, stature and above all….Wisdom.
Although there are a lot of good things about this guy…He was also very foolish. He squandered a lot of things because he started to pursue vanity, money, fame and a bunch of other things that were less than “desirable”.
Steve McQueen reminds me of Solomon.
You know what King Solomon ended up saying about all the “success” he acquired?
“I have seen all the works that are done under the sun; and indeed, all is vanity and grasping for the wind.” -Ecc 1:14
All this to say, Steve McQueen finally did find Jesus. He found God at a time in his life where nothing else could quench his need. His heart need.
You see, we all have that need. We all have that “hole” inside of us. We need Jesus. Just like Steve McQueen, who had everything he could have ever wanted. Nothing really did satisfy him like Jesus Finally did.
Steve McQueen realized this important truth, just like Solomon, who finally concluded:
“He (God) has made everything beautiful in its time. He has also set eternity in the human heart; yet no one can fathom what God has done from beginning to end.
I know that there is nothing better for people than to be happy and to do good while they live.
That each of them may eat and drink, and find satisfaction in all their toil—this is the gift of God.”
I loved this book! I would highly suggest reading it if you are able to! It is so great to see what God does in other people’s lives. THAT is the most satisfying form of observing a person’s life!
***If you do not know who Jesus is, please feel free to email me! I would love to talk to you about what Jesus has done in my life! Below is a contact form you can fill out. It’s completely confidential!
Yes, you heard me….this is our FAVORITE dinner! It Is definitely my most requested weekend dinner. I have been making this pizza for about 3 years now, and I can pretty much make it with my eyes closed!
But, on a serious note…
These pictures don’t even do this pizza justice (bad lighting at night)!!! There is so much color involved in this delicious pizza! The amount of veggies that are on this is CRAY CRAY! And, the bet part is…my kids gobble it up!
When I first started making this pizza, I was worried that my family might not like the idea that there was no meat involved. Fortunately, I was wrong! My family LOVED this pizza! No meat needed!
The feeling that you get when you eat my pizza is “light”. Why do I say “light”? Because, unlike regular pizzas that are drenched in grease and meat, this pizza satisfies with the same texture and flavors of pizza, without any of that fattening and greasy “feeling” after.
Whenever my husband and I eat regular pizzas, we feel nasty afterward (which makes me sad because I LOVE PIZZA!!!). We usually have that “heavy” feeling, like we just ate a ton of food, we are usually bloated, and we usually lose all energy afterwards.
Although I thoroughly enjoy a good old fashion slice of regular pepperoni pizza, I do not like the “yucky” feeling I get after I eat it.
This pizza though….
What is a crossover, you may ask? A crossover is a term used in the THM (trim healthy mama) community. It just means “crossing over” the two different fuels (fats and carbs).
Our American diet is FULL of crossovers. But, unlike a true and healthy CROSSOVER, the majority of our American foods are laden with un-healthy fats and un-healthy carbs-COMBINED. This combination is an explosion of yucky stuff! Combining both un-healthy fats and un-healthy carbs causes weight gain, lack of energy and a myriad of other bad health.
This pizza is full of healthy carbs and healthy fats. This beautiful combination though, is THE BOMB!!!
I love the fact that the crust is made out of whole wheat flour. Although I have not yet mastered the whole “zucchini crust” movement…there is just something so beautiful about a wheat crust y’all!
Biting into real BREAD…OMG…HEAVEN!
When we get to have the occasional “family movie night”, my pizza is always the first thing the family requests. It has become a family tradition that if we have a family movie night, we WILL have pesto pizza!
I definitely do not complain when they request it. 😉
I love the fact that my kids would rather eat this deliciously healthy pizza, and not even think about any other! I don’t think they realize how many veggies are involved! Score on for mom!
Ok, ok…I know, you’re like, “just give me the gull-darn pizza recipe already!!!”
In the words of some super wise person…I GOTCHU!
If you were “on the fence” about what to make on this wonderful weekend….You have found the thing to make!!! This mouth watering, delicious and nutritious PIZZA!!!!
Sometimes you just get a hankering’ for some energy!
If you’re anything like me-a busy mom with lots to do, then sometimes you just get a hankerin’ for some good ole fashioned ENERGY! And sometimes, the yummy S (fatty) foods just don’t do it! You gotta have carbs!
Carbs are good. When they’re good carbs!
You may ask, “what are goodcarbs?”
Let’s start by looking at what the different kinds of carbs are…
“Whole” vs “Refined” Carbs
Not all carbs are created equal.
There are many different types of carbohydrate-containing foods, and they vary greatly in their health effects.
Although carbs are often referred to as “simple” vs “complex,” I personally find “whole” vs “refined” to make more sense.
Whole carbs are unprocessed and contain the fiber found naturally in the food, while refined carbs have been processed and had the natural fiber stripped out.
Examples of whole carbs include vegetables, whole fruit, legumes, potatoes and whole grains. These foods are generally healthy.
On the other hand, refined carbs include sugar-sweetened beverages, fruit juices, pastries, white bread, white pasta, white rice and others.
Numerous studies show that refined carbohydrate consumption is associated with health problems like obesity and type 2 diabetes (1, 2, 3).
They tend to cause major spikes in blood sugar levels, which leads to a subsequent crash that can trigger hunger and cravings for more high-carb foods (4, 5).
This is the “blood sugar roller coaster” that many people are familiar with.
Refined carbohydrate foods are usually also lacking in essential nutrients. In other words, they are “empty” calories.
The added sugars are another story altogether, they are the absolute worst carbohydrates and linked to all sorts of chronic diseases (6, 7, 8, 9).
However, it makes no sense to demonize all carbohydrate-containing foods because of the health effects of their processed counterparts.
Whole food sources of carbohydrates are loaded with nutrients and fiber, and don’t cause the same spikes and dips in blood sugar levels.
Hundreds of studies on high-fiber carbohydrates, including vegetables, fruits, legumes and whole grains show that eating them is linked to improved metabolic health and a lower risk of disease (10, 11, 12, 13, 14).
Of course, having those yummy “S” (satisfying and fatty) meals, are great. Especially when there are healthy fats (i.e. extra virgin olive oil, grass-fed butter, avocado etc). They definitely have their place in our diets, and that’s yet another reason I love the THM lifestyle.
With all that being said, there is still a need for healthy carbs. You have to find the balance. What works for you and your family, and also what works for your own personal health.
It’s definitely a no-brainer that growing kids need a lot of carbs. Their little bodies crave carbohydrates to function.
“Children who are 2 to 3 years old need 1 cup each of fruits and vegetables and 3 ounces of grains daily. Between the ages of 4 and 8 years, they need 5 ounces of grains, 1.5 cups of vegetables and 1 to 1.5 cups of fruit every day. At the age of 9, their daily consumption should increase to 1.5 cups of fruit, 2 to 2.5 cups of vegetables and 5 to 6 ounces of grains. When they turn 14, they need another 0.5 cup of both fruits and vegetables and should eat 6 to 8 ounces of grains daily.” -http://healthyeating.sfgate.com/carbohydrate-needs-children-8050.html
My boys are so full of energy, that sometimes I think that I can never curb their appetites. They are bundles of energy! That is why healthy carbs are so important for them to consume.
That’s where these Energy Bites come in! Easy to make and so full of healthy carbs!
At first, I was trying to make a cookie, something that was “cinnamony” and full of yummy carbs. But this yummy recipe emerged. I asked my kids to taste test these and they were begging for seconds!
So, this recipe was born! I hope that you enjoy them as much as my kiddos and I did!