You Can’t Beat Beets

Fresh Beets

You Can’t Beat Beets

I love beets and really can’t say enough good things about them. If you are one who strives to get your nutritional needs met by the food you eat rather than via supplements know beets pack a powerful punch in every bite:

  • Vitamins A, B & C
  • Folic Acid
  • Beta-carotene
  • Beta-cyanine
  • Iron
  • Potassium
  • Phosphorus
  • Magnesium

They’re also a good energy boost, cleansing for your body, and have other benefits you may not be aware of. Learn more about beets from the folks at Full Circle Organic Produce Delivery:



To keep moisture in the beets while roasting, trim greens from tops just above the bulb, leaving the skin in tact and bottom root tail attached.

Wash beets thoroughly and give them just a few pricks with a fork so they do not burst while roasting.

You can roast beets in anything, but keep in mind some juice will come out, and it can stain if you use something porous. I roast on a baking sheet covered with foil and use cooking spray on foil before placing beets on pan.

Roasting Time

Time will vary based on the size of the beet and oven temperature. You can roast them alongside most anything your are baking at 325 to 425 degrees if you’d like your oven to do double duty.

If roasting by themselves set oven to 375 degrees and begin checking smaller beets at 30 minutes.

Test with fork and roast until tender, cooked through, but not mushy.

Serving Ideas

Remove beets from oven and let stand until cool enough to handle them. Beets peel very easily while still warm. I use a small paring knife and the skin pulls right off with little effort. They’ll stain your hands though, so if you are making

When I have a hankering for beets my favorite way to eat them is sliced while still warm and topped with with a dot of butter and dash of ground sea salt.

Whole, roasted, peeled beets can be stored and reheated or used cold in salads.

Beautiful and delicious beet salads:

Menu Monday is a blog series dedicated to great food and menu planning.

Going for a Walk, Virginia Style

Autumn Blue Ridge Parkway

Autumn Walk
by Marilyn Lott

I took a walk this afternoon
It’s kind of like in spring
The weather starts to change now
But we know what autumn brings

We see every color on the chart
And all the shades between
That’s what I love so much
And what autumn to me means!

 Going for a Walk, Virginia Style is one of my favorite websites to peruse for outdoor activities. They do a fabulous job of presenting all that’s going on in the diverse and beautiful Commonwealth of Virginia.

Here’s a sample of to whet your walking appetite:

Before You Hit the Trail

May your autumn be filled with God’s bounty, clear skies, beautiful leaves, and crisp, fresh air.

Fed & Fit Friday is a Friday blog series dedicated to developing healthy lifestyle habits and awareness.

Walk or Ride?

Autumn Runner

Not sure if you’d rather go for a walk or a ride?

Here’s a bit of insight from the Super-Tramp himself:

“Now shall I walk or shall I ride?
‘Ride,’ Pleasure said;
‘Walk,’ Joy replied.”
W.H. Davies

Water: Don’t Leave Home Without It

Here’s an informative infographic from the folks at CamelBak and

Happy Trails!

Fed & Fit Friday is a Friday blog series dedicated to developing healthy lifestyle habits and awareness.

Hippity-Hoppity Sugar Is On It’s Way

Hippity-Hoppity Sugar Is On It's Way

Easter is upon us. Traditionally, baskets of chocolate bunnies, Peeps, and jelly beans come with it. Go ahead, have a little holiday fun, it won’t harm you for the long run; however, there is more sugar coming your way and it’s disguised better than any candy laden egg hidden for an Easter Egg Hunt.

Sugar is everywhere in our food system. Moderate amounts keep life sweet; too much can make your health hit a sour note. Tracking your actual sugar intake for several days, or even several meals, may produce results that surprise you, but they can be very motivating as well. Keeping close tabs on what you typically ingest leads to better, more-informed food choices in the end. The more you know, the better you do.

Sugar Math Facts to Keep in Mind

4 grams of sugar = 1 teaspoon granulated sugar

Sugar is noted in grams on the Nutrition Facts panel on labels. Keep in mind the figure includes fructose and lactose, naturally occurring in fruit and milk, in addition to any corn syrup, refined sugar, etc. that’s been added to the product.

Familiarize yourself with the wide range of ingredients that increase the sugar gram count on labels. Research their pros and cons. Fruits, vegetables, honey, and other natural foods come with pretty good upsides like antioxidants, vitamins and minerals, anti-inflammatory agents, etc. even though they show up in that sugar number we are trying to lower. Processed or man-made sugars and sweeteners have little good to offer us and can make us more likely to hold on to that desire for sweetness in the long run.

Ingredients to keep you eye on: maltose, molasses, dextrose, fruit juice concentrate, glucose, brown sugar, high-fructose corn syrup, corn sweetener, honey, sucrose, raw sugar, honey, lactose, and the list goes on from there.

Beware condiments, sauces, and dressings. For example, 1 tablespoon of store-bought barbecue sauce on your grilled chicken may only add 35 calories, but it can also contain 8 grams of sugar equal to 2 teaspoons of granulated sugar.

Read the label of seemingly healthier options too. You might be skipping the soda pop and reaching for a vitamin water instead without knowing your ‘water’ has 32 grams of sugar equivalent to a whopping 8 teaspoons of granulated sugar. Yep, it’s not necessarily a healthy choice either.

What is the recommended daily allowance of sugar intake per day?

That’s a difficult thing to pinpoint. The type of sugar grams and where they come from determines how your body metabolizes them. Here’s a rule of thumb to follow, but choosing naturally occurring sugars over processed sugars is always a better choice for your body…

“Too much sugar can also contribute to heart disease, warns the Cleveland Clinic. A diet high in sugar contributes to weight gain, diabetes and high blood pressure, all of which raise the risk of heart disease. Any sugar consumed, that is not immediately used for energy, is converted into triglycerides. High triglyceride levels can increase the risk of heart disease. To reduce the risk of disease, women should eat no more than 25 grams or 6 teaspoons of sugar a day. Men should limit intake to 37.5 grams or 9 teaspoons a day. Children should also keep sugar intake to 6 grams or less per day. Those with known health problems may need to go even lower. – from

What About Natural Sweetener?

Natural sweeteners are sugar substitutes that are often promoted as healthier options than processed table sugar or other sugar substitutes. But even these so-called natural sweeteners often undergo processing and refining, including agave nectar.

Among the natural sweeteners that the FDA recognizes as being generally safe for consumption are fruit juices and nectars, honey, molasses, and maple syrup. – from

I took a closer look at my eating habits and discovered I’ve been making light of some serious amounts of sugar in my weekly breakfast choices.

  • Coffee with a little cream and  a spoonful of sugar
  • assorted fresh fruit and occasionally fruit juice
  • yogurt that had a shocking number of sugar grams
  • whole grain bread toasted with peanut butter that -surprise- contained sugar
  • or, whole grain bread toasted with sliced banana and honey
  • oatmeal with fresh or dried fruit depending on season
  • grapefruit with honey during citrus season
  • seemingly innocent quality granola cereal that proved to have sugar from more than just the dried fruit it contained

The first thing to go was the coffee. Frankly, that was mostly a caffeine thing, but I also figured those cream and sugar grams would be better spent on something that had vitamins and minerals too. I drink water almost exclusively now. I’ve never been a big juice fan.  Sweet tea weather is going to come hopping around the corner soon, so I’m looking into alternatives. I’d appreciate any suggestions you have to share.

Next, I traded our usual peanut butter for an organic version without all the extra ingredients -just peanuts and a little salt, thank you very much. I’m reading labels and making better choices regarding morning regulars (whole grains, fruit, yogurt) and swapping some out for proteins (scrambled eggs, omelettes, frittatas). It’s a process. I’m learning. I’m also having a little fun putting together some breakfast menus to share soon.

A blessed and happy Easter to you & yours!

Sweet tooth raging out of control? Here’s how to tame those sugar cravings…

Lower your daily sugar intake and live a healthier life. Here are 23 simple ways to cut down on sugary sweets…

A few more for tips…

Dig Deeper

For those who really like to do their homework:

Questions: How have you tamed the sugar beast in your home? What are some of your favorite ways to replace sugars and carbs with proteins for breakfast?

You can leave a comment at the bottom of this post’s page here

Fed & Fit Friday is a Friday blog series dedicated to developing healthy lifestyle habits and awareness.

Zig Ziglar


I love Zig Ziglar quotes. They always contain good food for thought and seed of action that can transform your day, and even your life, if you care to take it to heart.

Zig went home to be with the Lord in November 2012, but his legacy of serving God, sharing hope, and a his trademark simple, yet powerfully motivating, philosophy can still be found in his quotes, books, and other resources at If you’re on Facebook, you may want to follow the official Zig Ziglar page dedicated to his memory.

If you’re not familiar with Zig, here’s a little taste of his wisdom to get you started:

Zig Ziglar: 10 Quotes That Can Change Your Life

Fed & Fit Friday is a Friday blog series dedicated to developing healthy lifestyle habits and awareness.

The Heart Truth

National Wear Red Day to Raise Awareness of the Dangers of Heart Disease

National Wear Red Day 2013

The Heart Truth is that, according to the National Heart, Lung, and Blood Institute, more American women die from heart disease than anything else. In fact, according to the latest statistics, 1-in-4 women who die, die from heart disease. Nearly 1-in-3 women n the U.S. have high blood pressure. Know the risk factors, know the warning signs, know the solutions. Then make a difference, share what you know and encourage others to be proactive in learning how to reduce the risks of this all to common killer.

Today is National Wear Red Day to promote heart health awareness, so wear red and urge women (and men) to protect their hearts.

The Healthy Heart Handbook for Women

The 122-page, full-color, 20th anniversary edition PDF download of The Healthy Heart Handbook for Women provides the most recent information on women’s heart disease and practical suggestions for reducing your own risk.

The 10 Commandments for a Healthy Heart

The National Heart, Lung, and Blood Institute has a Faith-Based Toolkit available for those who would like to share heart health information through activities in their faith communities.

The National Heart, Lung, and Blood Institute

The National Heart, Lung, and Blood Institute offers many online resources and other informational tools. Do yourself and those you love a favor, learn more about the Heart Truth, heart disease risk factors and prevention, and put into action the simple steps that can lead to a longer, fuller life.

Fed & Fit Friday is a Friday blog series dedicated to developing healthy lifestyle habits and awareness.