Slow-Down Saturday Egg Salad

Eggs are probably the number one staple in my house. You will rarely see my fridge without eggs. There are just so many uses for them and at the same time provide healthy nutrients like protein and many vitamins and minerals. I know what you're thinking... what about the cholesterol? If you purchase local, farm fresh eggs that are from range-free chickens they will actually have 34% less cholesterol than eggs from factory-confined, worn out, sickly hens. There! (Read more on the benefits of farm fresh eggs here and here.)

So what does the Wholesome Bits family like for lunch on this cloudy, cooler spring Saturday?

Egg salad.

Egg salad makes everyone happy and full.

Here is my simple, go-to recipe. Easy, quick and healthy.

Wholesome Egg Salad

7 farm fresh eggs

2 tablespoons non-fat, plain Greek yogurt

1 heaping tablespoon of low-fat mayonnaise

1 (to 1 1/2) teaspoons of Dijon mustard

salt & pepper to taste

chopped chives, optional


1. Put all eggs into a pan with cold water just covering the tops of the eggs. Bring to a boil. Once it reaches the boiling stage, turn down to simmer (where eggs are just barely rumbling) and set timer for 12 minutes. When done, rinse with cold water for a few minutes, then de-shell.

2. Take 3 of the yolks and place in small bowl for later. Chop the rest of the egg whites and yolks and place in medium bowl.

3. To the yolks, add yogurt, mayo, and Dijon and mix until smooth (may have some small clumps). Add to chopped eggs.

4. Salt and pepper to taste. Add chives if desired.

I always love egg salad with baby spinach with it somewhere... either plopped on top of the spinach or as an open-faced sandwich with pumpernickel bread and the spinach in the middle. Yum!


WB Meal Plan - Flat Belly Diet

I have received some emails lately from readers asking how they can lose those last 10 pounds. What is it with those stubborn pounds that just won't go away? I have been researching and reading a ton about weight, metabolism and the best ways our bodies work with the right foods to lose weight.

But then at the same time, I have been questioning some things too... maybe we are perfect just the way we are. If we are eating a clean diet and getting good nutrition from plant foods and staying away from junk... well, maybe we should just embrace our bodies how they are? But we'll get to that post soon!

So this week, I am loosely following the Flat Belly Diet ~ some recipes are from me. I know this book sounds funny, but I feel it does have some great facts about health and healthy fats that promote weight loss. Plus, if I just so "happen" to get a flat belly in the process then I definitely won't complain!

OH and the diet recommends you drink a whole 2 liters of "Sassy Water" a day. The recipe is at the bottom if you're interested in that too!

Grilled tilapia. I will just use a little EVOO, salt & pepper, seafood seasoning and lemon juice and grilled on some foil for 10-15 minutes
Steamed green beans
Roasted red potatoes

Grilled chicken (marinated overnight in balsamic vinaigrette dressing)
Brown rice (with garlic, salt & pepper)
Strawberry spinach salad.

Grilled vegetables (peppers, onions, squash/zucchini and mushrooms) over brown rice.
Pineapple smoothie.

Feta & Parsley turkey burgers
Grilled asparagus
Fresh pineapple chunks

Chicken, feta & spinach pizza on whole wheat dough. I am experimenting with this and will probably share this if it is family approved :)
Green salad with carrots, cherry tomatoes and cucumbers.

photo credit

Sassy Water
2 liters of filtered water
1 teaspoon of freshly grated ginger root
1 medium cucumber, peeled and thinly sliced
1 medium lemon, thinly sliced
12 mint leaves.

Combine all ingredients in a large pitcher and chill overnight.

Drinking a whole 2 liters a day is about what we should be drinking to get our organs cleansed and help with metabolism. Dehydration is very common and can trigger many symptoms like headache, fatigue, dry skin, constipation and dizziness. The ginger helps to calm and soothe your GI tract.


A Birthday, a Meal Plan & a Giveaway!

Happy first birthday to Wholesome Bits!

I created this space to unload my ideas and inspiration for living a healthier life. Our family has made changes... drastic changes... over the last 5 years and when you see visible changes with your eyes, it can't be contained. Hence, Wholesome Bits. You can read more about our 3 part journey to health starting here.

I have enjoyed this year's journey with you. I have been humbled by reading some of your emails of how this little blog has helped you in your journey too... Here is a one,

I am almost headache free. I certainly don’t get them every day or even every week but every now and then one creeps up on me. I lost 19 pounds so far. I have more energy. My BM’s are more regular (uh, you’re a nurse, you can handle that, right?), I have more energy. I have more clarity of mind, I can focus and concentrate whereas before, I was unable to even read a simple newspaper article. The other day I noticed another new change, my nails are healthier and stronger for the first time in my life! I’ve always had very thin brittle nails and assumed that was hereditary. Nope. It was lack of proper nutrition! My skin looks healthier and younger. I sleep better at night. I’m not as irritable and cranky. I’ve been enjoying getting out more and socializing. My joint pain is GONE! Ooo, I even convinced my husband to get rid of some of our carpet and install hardwood and ceramic.

And another one writes,
Your Wholesome Bits blog is a big source of encouragement for me... PLEEEESE keep blogging.....I thrive on your posts and links....they keep me motivated.

So this year has been a complete blessing to me to have readers like YOU who have encouraged me along the way as well!

So thank you!

I look forward to another great year of healthy living and hope you will continue to join in the fun too!

Now to this week's meal plan!

This week I am needing to stay within budget and again am trying to force myself to not run to the store. Do you understand the dismay this puts upon a foodie like myself? It's just not natural to not be surrounded by the beautiful fresh foods in my local produce section several times a week. Oh well... I. will. do. it.

Honey Sesame Chicken
Brown Rice
Roasted Carrots

"Creamy" Tomato Soup from Pretty Delicious Cookbook
Wasa crackers
Blueberry Smoothies

Cinnamon-Oatmeal waffles
Turkey bacon
Homemade applesauce

Foil-Baked fish with black beans and corn (thanks to Pinterest for helping me discover this recipe!)
Purple cole slaw

Grilled chicken sausage pizza with LOTS of veggies! (never tried grilled, but we'll see what happens!)
Spiced pumpkin cookies

Now for the giveaway! I love giving things away and in celebration of Wholesome Bits' first birthday, here's the goodies one person will get!

First, one of my favorite healthy cookbooks is none other than,

Power Foods: 150 Delicious Reci
pes with the 38 Healthiest Ingredients.

Written by the editors of Whole Living, this cookbook is organized into chapters on breakfast, snacks, sandwiches, soups, salads, main dishes, side dishes, and desserts. The recipes are accompanied by simple instructions and beautiful photographs to keep you inspired to eat well at any time of the day.

The next giveaway is another favorite. A pantry staple I am never without. Great for cooking, baking, frying and even effective in treating eczema, dry skin and much more... 16 oz. jar of extra virgin, organic coconut oil. Here is a more detailed blog post of all the reasons I can't get enough of coconut oil in my life.

And last, how about a bar of shampoo soap?

Its 100% vegetable oil formulation lathers quickly, cleans well, and rinses out and easily, leaving you with healthy, beautiful, and clean hair. It will not strip the natural oils from your hair (there are no detergents) for this reason most people do not need a conditioner! It just smells clean.

So there you have it! Three fun, healthy items just for one person. Please leave one comment saying what healthy thing you will strive do in the year 2012. If you like Wholesome Bits on Facebook, you'll get another entry, just say you do.

Contest will close in just days on Wednesday at midnight.

Due to shipping, entries are limited to those living in the 48 contiguous United States.

Good luck!


Don't Be a Rockstar Mama...

Raise your hand if you sometimes find yourself on a mission to acquire "Rockstar Mama" status? You know, working your tail off to always look your best… burning hundreds of calories to make your house model-home worthy… running around town trying to score the best deals on things you really don’t need. 

Come on, admit it.

Some of us have an addiction of chasing after the “idea of better things”. If we can just accomplish “this or that” then we will be fulfilled and happy. But most times we are not. We are burnt out. Tired. Grumpy and sometimes, a very loose cannon from the mess we have found ourselves in. 

Stop believing this lie. Use your God-given ambition and drive for greater things. It may be hard, but I know you can do it. 

Here are 23 ways to avoid becoming a “Rockstar Mama”… from a recovering, wannabe Rockstar mama.
1. You can't do it all. You are in fact, human. Remember your true Source of strength. (Is. 40:29-31)

2. Don’t allow yourself to believe that a perfect house equals a perfect mama or wife.

3. Swallow your pride and get help when you are overwhelmed. Don’t be afraid to hand over some of your control to someone else.

4. Set small, attainable goals. Remember, how do you eat an elephant? One bite at a time.

5. Keep Scripture close. Make them visible. Trust His Word to guide you through your day for wisdom and strength. (Ps. 119:105)

6. We mamas need something to look forward to! Have a regular date night or time out alone. Pencil it in and stick to it.

7. Breathe in some fresh air. By allowing yourself to be ruled by your made-up demands, you will almost always become weighed down. Spend a few minutes outside and get refocused.

8. Learn to chill. There will always be pressing things for you to do when you are a mama. Reward yourself with regular, feet-up type breaks.

9. Take more baths. Actually sitting your, ahem, bottom down in the tub with something aromatic to breathe in does wonders.
10. Cut some things out. I am very proud to say there are some things I have ditched over the years. Ironing being one. Find a few things like that and say, au revoir.

11. Exercise. I know you're tired, but there is something cleansing about a good work-out. Not only will exercising clear your mind, it will also give you a boost of confidence which every worn-out mama needs.

12. Connect with a friend. There are many times I am caught in my "real world tornado" of laundry, cooking, cleaning, and so. A simple visit with a trusting friend is sometimes all a girl needs. (Prov. 27:17)

13. Don't put stock in a clean house. Remember with little ones, what you clean now will most likely be messy again in 2 hours.

14. Create a special spot in your house that’s just for you. Keep a journal, your favorite book, a Bible, pen and a candle nearby. This is your spot to rest and get rejuvenated.

15. Incorporate music into your day. It is proven that music is represented in multiple parts of the brain. It has positive effects on your memory, immune system, and helps to fight fatigue and increase productivity. 

16. Be healthy. A clean diet, plenty of water and good supplements are priceless in keeping you well, both physically and emotionally.

17. Keep praying. God always wants to hear from us and there are many others who could benefit from our prayers. Prayer can truly change our heart and focus. (Jas. 5:16) 

18. Write letters… not emails. There is something special about receiving a handwritten letter. Writing a letter to someone will not only be an encouragement to them, but will leave you feeling good as well.

19. Connection with family is priority. I believe our children are always standing in line for our time and attention. Some days our houses may flat-out be horrendous. Let it go. Agree to be your kid's hero, not their stressed-out, live-in housemaid. 

20. Resist the urge to compare. This is a danger many women fall prey to. You will for sure become weary if you start comparing other’s strengths with your weaknesses. Remember we are all different. Be content with the gifts you are given. (Gal. 6:4)

21. Be accountable to someone. Asking someone dependable to keep you in check with your shortcomings will always be invaluable. (Ecc. 4:9)

22. Limit your time using media. Blogs, Pinterest, TV, and so on can sometimes portray perfect lives. When we mirror those images – perfect homes, perfect bodies… perfect everything – against our lives we will almost always become dissatisfied with our present conditions. Be very cautious in this area. 

23. See the big picture. Rock-star mamas don't get awards here on earth. Nothing we do inside our homes or for our families will most likely bring us great fame and fortune. But don’t forget that our prize is waiting for those of us who are children of God (Rev. 22:12). Work hard, but love much first

So put down the Magic Eraser. Stop worrying about how your boards are doing on Pinterest… and just be you

You are lovely as you are, tired mama. 

In 20 years, your children will not remember how perfectly you kept things. 

They will remember Mama



WB Meal Plan - Staying Home

Please excuse my absence on the meal planning posts. Maybe it's the winter blues that creep around on Mondays or my slight addiction to pinning recipes instead of posting? Who knows. But I do know this, when I don't plan my meals for the week, our healthy eating is not as consistent as when I do.

Over the last two weeks I ran to the grocery too many times due to my scattered-brained tendencies. So this week, I'm going to try and not go and pull from the ingredients I already have on hand... but if you
do happen to see me at the store, don't judge :)

Whole Grain & flax seed waffles
Turkey bacon
Fruit salad (leftovers thrown into a bowl: strawberries, kiwi, red grapes and oranges ~ yum!)

Alaskan salmon burgers on whole wheat buns (confession: store bought, but all natural)
Sweet potato fries
Sauteed asparagus

Tandoori chicken
Brown rice
Tomato-Cucumber Raita ** taken from Eating Well's Healthy in a Hurry Cookbook.

Potato & corn chowder ** (thanks to my dear friend Stacy for treating me to this for lunch last week! It was sooo yummy!)
Whole wheat baguettes

Barbecue chicken & spinach pizza on whole wheat crust (gotta scroll down a little on the blog) from Peas & Thank You (I am loving this cookbook!)
Double pumpkin bars

Today I'm including most of the recipes because I really think you should try them... and because I'm nice like that.

Tomato-Cucumber Raita

Combine 1 cup low-fat yogurt, 1/2 cup finely chopped seeded peeled cucumber, 1/2 cup chopped seeded tomato, 1/4 cup minced red onion, 2 T chopped fresh mint, 1 teaspoon ground cumin, and 1/4 teaspoon salt in a small bowl; mix well. Cover and refrigerate until ready to serve.

Potato & Corn Chowder (serves 6)

1 onion, chopped
1 red pepper, chopped
4 stalks celery, sliced
1 can fat-free, low sodium chicken broth
1 large baking potato, peeled and cubed
10 oz. frozen corn
1 1/2 cup skim milk
1/4 teaspoon pepper
1/2 cup of fat-free half and half

1. Saute the first 3 ingredients in EVOO on medium heat for 5 minutes.
2. Add chicken broth and potato and bring to boil. Cover and simmer for 12 minutes.
3. Transfer 1 cup of soup to blender and blend until smooth and then pour back into the pot.
4. Add corn, milk and pepper and simmer lightly for 5 minutes.
5. Remove from heat and add half and half.