One of my biggest hurdles in eating healthy is I feel that I run out of recipes I can make on a regular basis. I feel as though I eat the same few healthy things over and over and my taste buds get tired so I find myself returning to not-so-healthy options.

Lately I have been leaning on a few great websites to help me cure my taste bud exhaustion by giving me good, easy recipes, with ingredients I already have that are also good for me. Some let you choose by ingredients, some give you creative way to prepare your regular shopping items in not such a ‘regular’ way and others are just plain fun to try out.

http://www.flickr.com/photos/starsammy/4605760111/ / CC BY 2.0

Real Simple has a great menu suggestion tool that lets you choose by ingredient, convenience, course or keyword. All the recipes we have used have been great. There is no nutritional information on the results but keeping with the Real Simple theme – all the recipes highlight how delicious food can be with a clean recipe that brings out the flavor of your food, instead of masking it. They even have an advanced search so you can get more specific about what you are looking for.

If you want to get more complex and if you watch too much Top Chef, like me, you might want to look at the Food Network’s Healthy Eating Section. They don’t list nutritional information either, but making any of these recipes makes me feel like an expert chef AND like I am eating well. Like who ever thought to make a Lobster Cobb Salad Roll – delish! I will say since these recipes are a little more complex, I would be prepared to increase your food shopping budget a bit to make sure you have all the required ingredients, but hopefully you will be glad you did.

Eating Well has a nice healthy cooking section too, and I especially like how they have seasonal tips. Right now there are some quick and easy summer recipes, suggestions for picnic foods and more. This site is like a blend of recipe suggestions and a blog, which is nice. The blog aspect is helpful for learning more about the recipes and for tips on cooking better. They also have some nutritional information with their recipes.

I also like using sites like Recipe Key that help you find new recipes for ingredients you may already have or are comfortable cooking with. With Recipe Key you drag and drop the things you have in your pantry, if it is a primary or secondary ingredient, add any food allergies, what meal you are preparing and it gives you results of recipes you can try. You can also choose the difficulty of the recipe, prep time and cooking method. Not all of them are the healthiest of options but many of the recipes have nutritional information. If you start with healthy ingredients in your online pantry, you get some fresh new ideas on cooking healthy food.

I hope some of these sites help you beat your recipe boredom! I have found some great new recipes, printed them out and put them in a binder to make again later. I also have added some new foods that I had never tried cooking before and they were great. I always make sure to have a backup plan just in case a new recipe doesn’t work out, but I haven’t had to use the backup plan yet. Happy cooking new recipes!

Be sure to check out Expert Chef Erin Dow’s Guiding Stars recipes. These recipes are super delish and the nutritional information is included with each dish! You can find even more Guiding Stars recipes here.

Amanda O’Brien is originally from Peaks Island, Maine and currently works at Hall Web Services managing their inbound marketing team. She is a self proclaimed workaholic who tries to maintain a busy lifestyle. She is an amateur yogi and runner. Amanda contributes regularly to the Guiding Stars Blog.

Man’s best friend is well known for being a great companion, but did you know he/she could make you healthier too?

Happiness

It’s been proven owning a dog actually makes you happier – you could even get a discount on your life insurance! Bonus: being happier makes you healthier.

Brady and Nicki

Walking/Running

Dogs need exercise, just like us. Having to walk or run them for a half hour every day will help you drop pounds on the scale, too.

Swimming

I’m a certified lifeguard and swim instructor, but my 1 year old lab could still easily outswim me – but then, that’s what he’s bred for. As hot as it’s been this summer already, how about taking your four-legged friend for a dip? It will be a treat for him and you!

Playtime

Running around and playing with your dog burns calories, just like playing with your kids. So let the child in you out and play some tug o’ war.

A little weight lifting

It’s a little outside-the-box, but you can get your weight lifting time in with a dog. My dog is scared of stairs and at 60 pounds, I can’t afford for him to be afraid of them for much longer. But, lucky for me, I’ve noticed as he’s gotten bigger, I’ve gotten stronger.

Nicki Hicks is a fitness and nutrition enthusiast with a passion for all things healthy and organic. A web marketing specialist and search geek at flyte new media by day, Nicki works to increase her clients’ search engine visibility. By night, you might find Nicki coaching, practicing yoga, or pretending to be an artist. Nicki regularly contributes to the Guiding Stars blog.

Like a beehive, a college campus is a small city of residents with wildly different roles and needs. You’ve got your workers, your studying drones, your drama queens – some need just enough energy to hold a book up, others to run a marathon.

Each month, my blog will track down one type of student trying to find his or her way through a maze of dietary options. I will get to know them, discuss their food choices, and make an interesting “Guiding Stars inspired” meal suggestion for them to try. I begin here with my first summer voyage to Holloway Commons, the main dining hall at UNH:

For the first time since freshman year, I felt lost in the dining hall. I scanned through a sea of prospective students and UNH Wildcat campers. Although I seemed not to fit in, I felt entitled to be there, a dining hall “veteran” – like a worn crayon thrown into a box of crayons fresh off the press. Just when I was about to give up on my search for a college student, a gray UNH t-shirt caught my eye. I approached her carefully as if she was a mirage but quickly recognized her authenticity. After getting her permission to feature her in my first blog, we sat down to talk food.

Erin is a senior at UNH studying Athletic Training. When she graduates, she plans to get her certification, go to grad school, and eventually become a physician’s assistant. She is spending her summer working at the UNH sports camps. Erin explained that if she had free time she would spend it at the mall, hanging out downtown with friends, or enjoying Portsmouth, NH.

Stir Fry Bar at the University of New Hampshire

This busy-bee is highly active and needs to feed on some serious (yet quick) grub. She meant business this day with a green plate filled with several delicious 2 and 3 star choices. She chose stir-fry—one of her dining hall favorites—with snow peas, carrots, broccoli, and chicken. We both agreed that stir-fry is an easy way to get a well-balanced meal: whole grains, lots of fiber, various vitamins and nutrients, and lean protein. This meal is healthy, filling, and will sustain a girl like Erin throughout a hectic afternoon.

She defines nutrition as “choosing options that are healthy” and was proud to share her knowledge about Guiding Stars, “3 stars are the best,” Erin explained.

Guiding Stars can be helpful for busy students like Erin who need to make choices quickly. She is often pleasantly surprised when certain foods in the dining hall get 3 stars. Even if you normally eat and enjoy broccoli, when you see that you are making the 3-star choice it’s as if you are receiving a badge of honor.

This multi-tasker needed to get back to camp but expressed an interest in my Guiding Stars inspired dessert. I made her a healthy spin on apple crisp by using juicy sliced apples, about a tablespoon of water, a sprinkle of cinnamon & sugar, and a healthy sprinkling of granola – I nuked it in the microwave for 45 seconds. It was more than a success. Erin was happy to know that she could make a dessert at the dining hall that had more nutritional value than something like a chunk of brownie. Impressed, “the bee” shook my hand and made her exit, seeming to have a new swing in her step (or should I say wings) knowing that dessert can be made healthy.

I know many students at UNH that would be classified as “busy-bees” just like Erin. Guiding Stars caters to this lifestyle—it helps us make decisions without having to think too much. If you’ve been studying all day, save some brain power and let the stars reward you – but remember to get creative!

Sarah Frederickson is a junior Nutrition & Wellness major at the University of New Hampshire (UNH). I have a strong passion for promoting healthy eating and overall wellness. With some help from the UNH dietitian, I recently finished a project called Creative Eating which is an approach to educating students on making interesting, delicious, and smart choices in the dining halls. Along with a personal blog that I use to support this project, I have a Facebook group where Creative Eating enthusiasts can stay updated with project events, news, and recipe ideas. I am also an active member of Students Promoting Information on Nutrition (SPIN), a UNH student organization meant to spread nutrition knowledge to students through peer education.

It’s no secret that I have hesitated to let my two children “help” me in the kitchen. It has always seemed like more trouble than it’s worth, with poorly measured ingredients, big spills, and squabbles about who gets to do what.

Today, however, something magical happened: I changed my mind. I realized that in order to survive this long summer at home with my four-year old and six-year old, I’m going to have to give them jobs beyond setting the table and feeding the dog. And, who knows? They just might be ready to handle it.

Little Chef Grace McNally proudly displays her first creation | Photo by Jen McNally

This afternoon, after having her hose off our very sandy beach shoes, I let my six-year old help put away the groceries. Grace did this very well, and she felt proud. Buoyed by a surge of self-confidence, she then decided to fix herself a snack.

First, she put yogurt in a carefully chosen bowl (she spilled some, but cleaned it up without any prompting), and spooned some granola over the top.

Then, she asked me to teach her how to fix the fresh, local strawberries we had just brought home. I helped her choose a colander and explained about only rinsing as many as she needed right then. She removed the stems herself, and carefully placed the berries on top of the granola layer.

Next came grapes, and then a single raspberry as a garnish. Grace smiled as she worked, and at one point she exclaimed, “I can’t believe I’m cooking!” It was priceless. Of course, she ate the entire concoction, and excitedly recounted the entire “cooking” process to her dad when he arrived home.

Later, Grace asked me if I would teach her how to cook this summer. “It would be a really fun project to do together,” she explained, as if I needed any convincing. Her first request? She’d like to learn how to fix a frozen waffle, so that she can cook breakfast for her little sister. Who could say no to that?

I’ll keep you posted on my little chef’s progress. In the meantime, I’d love to hear your stories about teaching kids to cook. Leave a comment below!

Jen McNally moved to Maine from Colorado four years ago, in search of a simpler, more natural lifestyle. Since then, she has planted her first-ever vegetable garden, raised a flock of six hens, and continues to learn about healthy living. She is a stay-at-home mother of two active girls, ages five and three. In her former life, she studied in Germany for two years, traveled to 6 continents and 31 countries, and was the marketing manager for an adventure travel company. Jen contributes regularly to the Guiding Stars blog.

The summer season is upon us and that means a summer full of cookouts celebrating everything from Memorial Day to Fourth of July, graduations, birthdays and family reunions. And, with all these cookouts come a lot of high-calorie and high-fat foods and drinks like chips, beer, soda and desserts.

As I find I’m still trying to shed both holiday and ‘owning my own business’ weight, my goal this summer is to try to demonstrate some discipline. Instead of grabbing soda, my plan is to ask for water or bring my own reusable vessel. Portion control is another obvious goal and as a guest I plan to bring my own low calorie/low fat recipe offering a healthy choice for myself as well as others.

Guiding Stars Expert Chef Erin Dow recently had a great blog post about Greek Yogurt. I have started using it in some of my own recipes lately and I find it to be a great alternative to higher fat ingredients like butter. For example, this summer I plan to try this low fat potato salad recipe:

Low-fat Potato Salad

Ingredients

• 1½ lbs cooked potatoes
• 2T Dijon mustard
• 6 oz low fat yogurt
• Chopped red onion to taste

So, if you see me at a cookout, look for me with my water bottle and here’s to a fun, safe and healthy summer!

Sarah Wallace works as a freelance writer specializing in social media writing services. She is a mother of two who enjoys quality time with her family and friends while trying to stay fit. Visit her website.

We’ve all heard about the youth obesity epidemic, but sometimes I wonder if people grasp how serious it is.

Did you know that 20% of four-year-olds in the US are obese? 1 in 5 four-year-olds!

Now you may say that it’s just baby fat and that they’ll grow out of it, but here are some things you should know:

• 10% of non-obese children become obese adults
• 40%-50% of obese children become obese adults
• 70% of obese adolescents become obese adults
• 80% of obese adolescents become obese adults if one parent is obese

http://www.flickr.com/photos/joe_13/188297063/ / CC BY 2.0

In addition to their weight itself, most obese children have at least one other major cardiovascular risk factor, (i.e. high blood cholesterol, high triglycerides, high insulin or high blood pressure). These risk factors were previously thought of as adult conditions, not ones you’d find in kids. Our children’s generation could be the first generation where the parents live longer than the kids do.

So who’s to blame? In my opinion, we all are. Parents, schools, the community, and society all carry the burden of what’s happening to our kids. We all need to step up and do our part to help overcome it.

What Parents Can Do

I’m a father myself (I have two boys, ages 9 and 11) and as parents, we make choices for our kids every day that influence how they will live their lives. Here are some suggestions for what I believe we, as parents, can do to keep our kids on the right path:

Change Behavior

• Be a Role Model. Walk the walk. What you do is more important than what you say.
• Be supportive and sensitive to your child’s needs.
• Don’t single out the child. Focus on the family.
• Don’t make food or exercise an issue.

Make Nutrition a Priority

• Don’t place your child on a restrictive diet. You could inhibit necessary development. (If he or she is obese, consult your physician and/or a registered dietician.)
• Try not to use food to punish or reward your child.
• Don’t overly restrict sweets or treats.
• Teach your family healthy eating habits and involve them in meal preparation.
• Involve kids in food shopping. With programs like Guiding Stars – kids can easily spot nutritious foods by looking for the icons on the shelf tags. Foods marked with 1, 2, or 3 Guiding Stars have more vitamins, minerals, dietary fiber and whole grains.
• Carefully cut down on the amount of fat in your family’s diet.
• Eat as a family.
• Encourage your family to eat slowly.
• Provide delicious, healthful meals and snacks.
• Plan for snacks.
• Discourage eating meals or snacks while watching TV.
• Make sure your child’s meals outside the home are balanced.

Increase Physical Activity

• Increase your family’s physical activity. Schedule them regularly into your day. (i.e. after dinner walks).
• Encourage physical activities that children find enjoyable.
• Encourage after school and summer physical activity programs.
• Focus on fun, not on health or weight loss.
• Reduce the amount of time you and your family spend in sedentary activities, such as watching TV or playing computer/video games.
• Set appropriate limits that are consistently enforced.

Obviously these are just some options we can take as parents. I’ve created a resource page on overcoming childhood obesity to help motivate more people to take action. What are you doing to fight childhood obesity? Please share your comments below.

Mark Nutting, CSCS*D, NSCA-CPT-AR*D, National Strength and Conditioning Association’s 2009 Personal Trainer of the Year, holds 12 certifications in the field and has 30 years experience in personal training. A national presenter and an educator of Personal Trainers, Mark’s areas of expertise include weight loss, post-rehab conditioning, and brain fitness. Mark contributes regularly to the Guiding Stars Blog.

This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc.

Total preparation and cooking time: 2 hours
Makes 8 servings.

Ingredients

• 2 lb. ground beef (95% lean)
• 1 Tbsp. vegetable oil
• 1 1/2 cups chopped onions
• 2 Tbsp. minced garlic
• 2 medium yellow bell peppers, chopped
• 1 large jalapeño pepper, seeded, finely chopped
• 1/4 cup chili powder
• 1 Tbsp. ground cumin
• 1 tsp. dried oregano leaves, crushed
• 1 tsp. dried thyme leaves, crushed
• 1/8 tsp. ground red pepper
• 1 can (28 oz.) crushed tomatoes, undrained
• 1 can (14 1/2 oz.) chili seasoned or zesty style diced tomatoes, undrained
• 1 can (14 to 14 1/2 oz.) ready-to-serve beef broth
• 12 oz. dark beer
• 1/3 cup tomato paste
• 2 cans (15 oz. each) black beans, rinsed, drained
• Chopped fresh cilantro (optional)

Directions

1. Brown ground beef in stockpot over medium heat 8 to 10 minutes or until beef is no longer pink, breaking up into crumbles. Remove from stockpot with slotted spoon. Set aside. Pour off drippings.
2. Heat oil in same stockpot over medium heat until hot. Add onions and garlic; cook and stir 3 to 5 minutes or until onions are tender. Add bell peppers and jalapeño; cook and stir 4 to 5 minutes or until peppers are tender.
3. Return beef crumbles to stockpot. Add chili powder, cumin, oregano, thyme and red pepper; cook and stir for 2 to 3 minutes. Stir in crushed tomatoes, diced tomatoes, broth, beer, and tomato paste; bring to a boil. Reduce heat; cover and simmer 45 minutes. Uncover stockpot; continue simmering 30 minutes or until thickened to desired consistency, stirring occasionally. Stir in beans; cook 5 to 10 minutes or until beans are heated through. Season with salt and black pepper, as desired. Garnish with cilantro, if desired.

I LOVE making pancakes (waffles too). Always did. Not just pancakes but wild blueberry banana pancakes. It is true that it is the simple things in life that bring the most pleasure and making wild blueberry banana pancakes with my daughter on a weekend morning is top of the list.

So several years ago when the need to go off gluten threatened the morning breakfast-making ritual, I needed solutions!

I went Gluten-Free while troubleshooting a health related issue. As it turns out, gluten was not the culprit although it took almost six months to determine this (the issue has since resolved itself). At the time I was faced with the prospect that so many people with celiac disease or gluten-intolerance deal with on a daily basis. And I slowly began to discover just how much of my typical diet would be affected – hint: this was not just about bread. So many of our processed and unprocessed foods contain gluten. Eating out became a huge challenge and suddenly those trips down to Brooklyn, NY to visit friends and family could no longer include side-foodie fave trips for pizza, bagels and falafel – ouch!

Worst of all – I soon realized that pancakes (and waffles) were also off the table – the ultimate blow. I became relentlessly committed to finding a Gluten-Free alternative to get them back on the table.

While Gluten-Free products have improved over the years I wasn’t having much luck finding a mix that didn’t turn pancakes into stonecakes (do not use as a flotation device) despite working with different ratios of mix to eggs to milk or water. A random discovery lead me to of all places 30 miles west of Portland, Maine—to Gramma Mills of Steep Falls. Gramma Mills’ products are available in health food stores and some healthy food sections of the supermarket. A registered nurse, the company owner started exploring different mixes after her son became gluten intolerant in 2004. While hesitant to get my hopes up based on past mix experiences I decided to give it a try.

Waffles cellphoneSketch by Dave Weinberg

Not all Gramma Mills products receive Stars, but the waffle mix does. The waffle mix receives 1 star for the presence of vitamins, minerals and fiber—and contrary to popular belief—the waffle police won’t come take you away if you opt to make pancakes with this version of the mix. While the Gramma Mills recipe (in my opinion) benefits from adjusted mix to liquid ratios (contrary to package directions, I use less mix per batch), I have to say hands down this is the best pancake waffle mix I have had PERIOD! When I ultimately learned that I could go back on gluten again you betcha I high-tailed it down to NYC to binge on some everything bagels, but I’m sticking with my Gluten-Free waffle mix.

My time being off gluten got me very engaged with reading ingredients on product labels. My new mantra is if I can’t pronounce it or if it has more than 5 syllables I don’t think I want it in my body. As a short cut, the Guiding Stars nutrition navigation system serves as visual punctuation throughout the supermarket aisles—mini-graphic beacons that help steer me to products that I can not only pronounce, but are better for me too.

Gluten free or not, nothing beats pancakes (or waffles) with wild blueberries – teeny-tiny bursts of juicy sweetness, high in antioxidants and an excellent source of vitamin C. And when you can’t pick them right off the low-growing vines during midsummer in Maine the next best thing is the freezer section in the supermarket where you can score a bag of 3-star wild blues. And don’t forget the bananas in the produce section. Canola oil for cooking. Butter for topping. And of course, real maple syrup!

Happy Pancaking (or waffling)! Breakfast is saved and served!

Dave Weinberg is Chief Creative Therapist and Creative Services Professional at daveweinberg.com and creator of cellphoneSketchpad™ – mobile journal. cyber comic. digital rorschach. Now a popular note card line. Check out the daily blog at cellphoneSketchpad.com.

This garlic-rubbed grilled chicken is a perfect complement to the tangy salad dressing. Grill the chicken in advance, cut into strips and refrigerate up to several days.

Makes 4 servings.

Ingredients

For the dressing

• 1/2 cup red wine vinegar
• 4 garlic cloves, minced
• 1 Tbsp. extra-virgin olive oil
• 1 Tbsp. finely chopped red onion
• 1 Tbsp. finely chopped celery
• cracked black pepper, to taste

For the salad

• 4 boneless, skinless chicken breasts, each 4 ounces
• 2 garlic cloves
• 8 cups leaf lettuce, washed and dried
• 16 large ripe (black) olives
• 2 navel oranges, peeled and sliced

Directions

1. To make the dressing, in a small bowl combine the vinegar, garlic, olive oil, onion, celery and pepper. Stir to mix evenly. Cover and refrigerate until needed.
2. Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
3. Rub the chicken breasts with garlic, then discard the cloves. Grill or broil the chicken until browned and just cooked through, about 5 minutes each side. Transfer the chicken to a cutting board and let rest 5 minutes before slicing into strips.
4. Arrange 2 cups lettuce, 4 olives and 1/4 of the sliced oranges onto 4 plates. Top with 1/4 of the chicken strips and drizzle with dressing. Serve immediately.

A year and a half ago I couldn’t run a mile without stopping. As of right now I have completed four 5Ks, a 10K and 2 half marathons and I can’t wait to see what I can do next! If two years ago you told me I would run 13.1 miles, I would have laughed at you. How I got this far has taught me a lot about life in general and the importance of setting goals.

No matter what your goal is – running a 5K, cutting your grocery bill, getting a promotion, losing weight – all of them have a desired end result and it can be actualized. The end result can seem staggering to achieve and you may have stalled before because climbing that proverbial mountain seems overwhelming.

Here are a few tips to help you chart your way to success, no matter the goal:

Break your goal down to a process and not an end result

Whatever your goal is you should be able to break it down into sections, parts, milestones, etc. For our half marathon training we had a strict schedule that increased mileage slowly each week. We were so focused on reaching our weekly goals that before you know it, we were running 7, 10 and 13 miles. If your goal is weight loss, then don’t focus on the end result but break it down by increments and set dates to reach those goals.

Reward yourself at milestones

Each time you reach a milestone you have set for yourself – celebrate! Reward yourself for your hard work. I have found better rewards are those that actually help you in your journey. If your goal is weight loss, then perhaps a food reward isn’t the best treat. How about a new blouse that shows off your toned biceps? For our running training, I rewarded myself with better running clothing and accessories. If your goal is cutting your weekly grocery bill, splurge on a new item for your home with money you have saved on groceries. Whatever your goal is, you deserve to be rewarded for each step in the process and not just the end result. This will make achieving those smaller milestones more fun.

Reflect on how far you have come and where you are trying to go

I have a hard time with this one myself. I always want to be better but I know it is important to realize just how far I have already come. There will always be another goal or a way to improve ourselves but you need to take the time to look back. Be proud of how you have taken control of something in your life and work towards something that is important to you.

Document the process

As you are reaching your milestones and trying to attain your goals find a way to document the process. Some people find success keeping a journal, or just making a note of their goal on a calendar. Remember when you were little and you measured yourself against a doorway or a wall. You never felt taller but that line on the wall sure showed you were taller. You may not feel richer when you shave $100 a month off your grocery bill, but document that you did it. By writing down weight loss, you may not be at your target weight but you have proof that you are headed in the right direction.

http://www.flickr.com/photos/lululemonathletica/ / CC BY 2.0

Share your experiences

One of the biggest returns I got from training for these runs is how it affected my friends and family. More people around me wanted to try running, or biking and they said my experience showed them that they could do it as well. Sharing my experience with those closest to me gave me some accountability and it spread the motivation around. While making my life better, I helped some people around me too.

In the past two years being a better runner hasn’t been my only accomplishment but I think the training process taught me a lot about life, expectations, pacing myself, setting more goals and making a plan to achieve them. These were just a few tips I have learned during the process. I would love to hear how any of you achieve your own goals. Please feel free to share in the comments section.

Amanda is originally from Peaks Island, Maine and currently works at Hall Web Services managing their inbound marketing team. She is a self proclaimed workaholic who tries to maintain a busy lifestyle. She is an amateur yogi and runner. Amanda contributes regularly to the Guiding Stars Blog.