Cascia
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Healthy Moms

#WordlessWednesday with #linky on a Tuesday - A Walk Through the Flowers

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Wordless Wednesday




#WordlessWednesday with #linky on a Tuesday - Getting Ready for the Party

Wordless Wednesday is live on thehealthymoms.net and talbertzoo.com. Link up to your Wordless Wednesday post.

Rules of this #BlogHop

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  • Visit the other blogs linking up.
Wordless Wednesday




Simple Healthy Recipes Your Whole Family Will Enjoy

Between cleaning, taking care of our kids, running the household errands, and during these hard economic times fitting a part time job into our schedule's, moms are very busy people. No matter how busy you are it is still very important to take the time out to eat right.


Fixing healthy meals for our family often takes a lot more time to prepare than those "not-so-good-for-you" meals. To make it a lot easier I've put together a few healthy recipes that are simple and don't take a lot of time to prepare.

For breakfast try fixing your family whole wheat pancakes. Whole wheat pancake mix can be found in most grocery stores and it isn't that expensive either. Try this recipe out.

Oatmeal Pancakes with Mixed Berry Topping
Prep Time:15 min
Start to Finish:20 min
makes:6 servings (2 pancakes with 1/4 cup topping)

Topping
1 bag (10 oz) frozen berries, thawed and drained
3/4 cup real maple syrup (or you can substitute a low calorie sugar free syrup)
Pancakes
3/4 cup quick-cooking oats
Whole Wheat pancake mix (follow instructions on the package)
1. In 2-quart saucepan, cook topping ingredients over medium-low heat, stirring occasionally, until mixture just begins to simmer. Remove from heat; set aside. In medium bowl, beat pancake ingredients with wire whisk until blended.
2. Spray griddle or 10-inch skillet with extra virgin olive oil cooking spray. Heat griddle to 375°F or heat skillet over medium heat. For each pancake, pour slightly less than 1/4 cup batter from cup or pitcher onto hot griddle.
3. Cook pancakes until puffed and dry around edges. Turn; cook other sides until golden brown. Serve with topping.

Nutritional Information
1 Serving: Calories 310 (Calories from Fat 60); Total Fat 7g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 35mg; Sodium 290mg; Total Carbohydrate 55g (Dietary Fiber 4g, Sugars 32g); Protein 6g

You can also make pancakes and freeze them. After freezing your children can heat them up in the microwave for a couple of minutes. Try topping pancakes with plain low fat or fat free organic yogurt and fresh fruit, or chopped nuts and raisins, or all natural organic applesauce and cinnamon.

For lunch serve a salad with fresh fruit or healthy wrap sandwiches. These recipes can be prepared in less than a half an hour.

Layered Shrimp, Corn and Pea Salad

INGREDIENTS

1⁄4 cup olive oil
1 Tbsp balsamic vinegar
1 Tbsp fresh lemon juice
3⁄4 tsp salt
1⁄4 tsp pepper
11⁄2 lb ripe tomatoes (we used red cut in wedges and yellow cherry tomatoes cut in half)
1 ripe avocado, peeled and cut in small chunks
2 cups frozen corn kernels
2 cups green peas, thawed
1 red bell pepper, seeded and diced
6 cups salad greens
1 lb peeled, cooked shrimp
1⁄2 cup chopped fresh cilantro, basil or parsley

PREPARATION

1. Whisk oil, vinegar, juice, salt and pepper in a large bowl. Add tomatoes and avocado; toss to mix and coat. Let stand about 20 minutes to deveIop flavors.2. Mix corn, peas and bell pepper in a 4-qt serving bowl; spread in a layer. Top with 1⁄2 the salad greens, all the shrimp, then remaining greens. Spoon tomato mixture over the top; sprinkle with cilantro. Toss to mix or spoon through the layers.This is especially attractive when brought to the table in a clear glass bowl, preferably one with plain sides so all the layers are visible.

Nutritional Information
Yield 4 servings, Calories 508, Total fat 24g, Saturated fat 4g, Cholesterol 221mg, Sodium 815 mg, Total Carbohydrates 44g, Dietary Fiber 9g, protein 34g.
(source: Women's Day)

Bean and Veggie Wraps
Prep Time:10 min
Start to Finish:15 min
makes:4 servings

4 fat-free flour tortillas (6 to 8 inch)
2 cups sliced fresh mushrooms (5 oz)
1 medium onion, cut lengthwise in half, then cut crosswise into thin slices
1 can (15 oz) black beans, drained, rinsed
4 cups fresh spinach leaves
1/2 cup shredded reduced-fat Cheddar cheese (2 oz)
1. Heat tortillas as directed on package.
2. Meanwhile, spray 10-inch skillet with cooking spray; heat over medium heat. Cook mushrooms and onion in skillet about 4 minutes, stirring frequently, until onion is crisp-tender. Stir in beans; heat through. Stir in spinach; remove from heat.
3. Divide bean mixture among tortillas. Sprinkle with cheese. Fold one end of each tortilla up about 1 inch over filling; fold right and left sides over folded end, overlapping. Fold remaining end down.

Nutritional Information
1 Serving: Calories 270 (Calories from Fat 30); Total Fat 3 1/2g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 0mg; Sodium 280mg; Total Carbohydrate 43g (Dietary Fiber 8g, Sugars 5g); Protein 16g % Daily Value*: Vitamin A 60%; Vitamin C 10%; Calcium 25%; Iron 25% Exchanges: 2 Starch; 0 Other Carbohydrate; 2 Vegetable; 1 Lean Meat Carbohydrate Choices: 3 MyPyramid Servings: 1/2 c Dairy, 1 oz-equivalents Grains, 2 oz-equivalents Meat & Beans, 1 3/4 c Vegetables
*% Daily Values are based on a 2,000 calorie diet.
(source: EatBetterAmerica.com)

I love serving salmon for dinner and when I do we rarely have leftovers. Salmon is a healthy lean protein full of omega 3 fatty acids. Here are a couple easy and tasty salmon recipes. Always make sure you are serving wild Alaskan salmon.

Salmon with Pepita-Lime Butter

Lime juice, chili powder and pepitas give this salmon Mexican flair. Serve with wild rice and steamed vegetables.

Makes 4 servings

ACTIVE TIME: 20 minutes

TOTAL TIME: 20 minutes

EASE OF PREPARATION: Easy

2 tablespoons unsalted pepitas (see Tip)
1 tablespoon butter
1/2 teaspoon freshly grated lime zest
2 tablespoons lime juice
1/4 teaspoon chili powder
1 pound salmon fillet, skinned (see Tip) and cut into 4 portions
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper

1. Toast pepitas (see Tip). Place in a small bowl with butter, lime zest, lime juice and chili powder.
2. Generously coat a large nonstick skillet with cooking spray and place over medium heat. Sprinkle salmon with salt and pepper, add to the pan and cook until browned and just cooked through in the center, 2 to 4 minutes per side. Remove the pan from the heat. Transfer the salmon to a plate. Add the butter-lime mixture to the hot pan; stir until the butter is melted. Serve the salmon topped with the sauce.

NUTRITION INFORMATION: Per serving: 259 calories; 17 g fat (5 g sat, 5 g mono); 74 mg cholesterol; 2 g carbohydrate; 24 g protein; 0 g fiber; 360 mg sodium; 458 mg potassium.
Nutrition bonus: Excellent source of omega-3s.
0 Carbohydrate Servings
Exchanges: 3 lean meat, 1 fat

TIP: Tips: Pepitas (hulled pumpkin seeds) can be found in the bulk-foods section of natural-foods stores or Mexican groceries.

Place a salmon fillet on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.

Place pepitas in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
(source: Eating Well.com)

Salmon Pinwheels


Don’t be intimidated by this fancy-looking breaded-salmon pinwheel, it’s quite easy to do. This technique works best when you use “center-cut” salmon fillet. If you don’t have a center-cut fillet or want to simplify the preparation, leave the fillet whole, spread the mayonnaise over it, top with the breadcrumb mixture and bake. To cut down on prep time, ask your fishmonger to skin the salmon for you. Serve with garlic-rosemary roasted potatoes and wilted spinach.

Makes 4 servings

ACTIVE TIME: 15 minutes

TOTAL TIME: 30 minutes

EASE OF PREPARATION: Easy

1/2 cup coarse dry breadcrumbs, preferably whole-wheat (see Tip)
1 tablespoon extra-virgin olive oil
1 tablespoon whole-grain mustard
1 tablespoon chopped shallot
1 tablespoon lemon juice
1 teaspoon chopped rinsed capers
1 teaspoon chopped fresh thyme or 1/2 teaspoon dried
1 1/4 pounds center-cut salmon fillet, skinned and cut lengthwise into 4 strips
4 teaspoons low-fat mayonnaise

1. Preheat oven to 400°F. Coat a 9-by-13-inch baking dish with cooking spray.
2. Mix breadcrumbs, oil, mustard, shallot, lemon juice, capers and thyme in a small bowl until combined.
3. Working with one at a time, spread 1 teaspoon mayonnaise on a salmon strip. Spread about 3 tablespoons of the breadcrumb mixture over the mayonnaise. Starting at one end, roll the salmon up tightly, tucking in any loose filling as you go. Insert a toothpick though the end to keep the pinwheel from unrolling. Place in the prepared dish. Repeat with the remaining salmon strips.
4. Bake the pinwheels until just cooked through, 15 to 20 minutes. Remove the toothpicks before serving.

NUTRITION INFORMATION: Per serving: 342 calories; 20 g fat (4 g sat, 8 g mono); 84 mg cholesterol; 9 g carbohydrate; 30 g protein; 1 g fiber; 221 mg sodium; 528 mg potassium.
Nutrition bonus: Potassium & Vitamin C (15% daily value), excellent source of omega-3s.
1/2 Carbohydrate Serving
Exchanges: 1/2 starch, 4 lean meat, 1 fat

TIP: Make your own breadcrumbs: Trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. Spread the breadcrumbs on a baking sheet and bake at 250°F until dry and crispy, about 15 minutes. One slice of bread makes about 1/3 cup dry whole-wheat breadcrumbs.(Source: EatingWell.com)


Serving healthy meals for your family does not have to be hard work or take a lot of your time. You can also include your children in the cooking process. Letting your kids help you prepare meals can teach them more about healthier eating habits and it can be a lot of fun too!

Weird Workout Hacks that Actually Work

It’s not hard to find hundreds of search results for workout tips when searching the internet. That’s why I was on a mission to find quick and easy workout tips that actually work, proven by scientific studies. Below are my findings:

Talk to Yourself- While most people get bothered, and slightly scared, by others who talk to themselves while working out, the results of a recent study might get you mumbling too. In a study published in the Medicine& Science in Sports & Exercise Journal, researchers found that physical exhaustion, or the desire to stop working out, is largely psychological. The study recommends consistent and orderly self-talk in order to produce desired effects. By using statement such as “I am strong,” or “I can do two more reps,” you may find yourself pumping out an extra rep or running longer than ever before.

Grow a Milk Moustache- Chocolate milk, that is. While some athletes turn to a protein shake for post-workout, chocolate milk may be just as good of an option. Chocolate milk is a good post workout drink because it is a great blend of carbohydrates and proteins, all mixed into one. A study in theAmerican Journal of Clinical Nutrition discovered that muscles protein synthesis is greater when milk-based proteins are consumed post workout, versus soy-based proteins.



Hit the coffee shop- This may be no different than usual for you coffee-lovers out there, but studies show there is a perk to having coffee or caffeine before a workout. Not only can caffeine help you burn a greater number of calories during your workout, it can also delay depletion of muscle glycogen, according to an article by the AmericanCollege of Sports Medicine.


Activate your Glut-4- Doing 60 seconds of exercise right before eating and 60 seconds of exercise about 90 minutes after eating will activate your Glucose Transporter 4. Doing this will allow more calories to flow toward muscle cells than fat cells. Also known as glut-4, this naturally-occurring protein in your body can do amazing things with the excess sugar and calories in your body.
The most effective workout tips are those that work for you. Every person’s physical make-up is different, but most important everyone’s motivation for exercising is different. Some of the above tips may help you tremendously, and others not at all. Give them a try!


This article was authored by Michael Volkin, inventor of StrengthStack 52 bodyweight exercise cards and the all new WeightLoss Stack 52, the most fun and unique way to lose weight. 


Dope Sickness and What to Expect During Recovery

Provided by:
James H. Davis, M.A., Associate Program Director at Sierra Tucson


Dope Sickness
This month marks the 25th Anniversary of National Recovery Month.  Each September, thousands of prevention, treatment, and recovery programs and services around the country celebrate their successes and share them with their neighbors, friends and colleagues in an effort to educate the public about recovery, how it works, for whom and why. There are millions of Americans whose lives have been transformed through recovery. These successes often go unnoticed by the broader population; therefore, Recovery Month provides a vehicle to celebrate these accomplishments.
In honor of this celebration, it seems fit to educate the public on one of the difficult side effects that substance abusers often go through on their journey to recovery. Dope sickness is a term referring to being in withdrawal from drugs, most commonly opiates, including street drugs (opium, heroin, Rx pain pills) or those prescribed for pain (morphine, codeine, oxycontin, hydromorphone, fentanyl, etc.).  Dope sickness is a very difficult and painful part of coming off of such drugs, due to the addictive nature. When people withdraw from these substances, they often suffer from flu-like symptoms including:
  • Muscle aches
  • Sweating or fever
  • Yawning
  • Runny nose/tearing eyes
  • Abdominal cramps
  • Diarrhea
  • Lack of appetite
  • Nausea
  • Vomiting
  • Dilated pupils (photo-sensitivity)
  • Chills
  • Hypersensitivity to pain
  • Feeling ill at ease
At the beginning, the symptoms become worse and grow more intense with each passing moment.  Unfortunately, there are only two ways to alleviate the symptoms of dope sickness: to take more of the drug causing the withdrawal or go through the withdrawal until the body is no longer dope sick.  There are medications that can be prescribed that can help with the pain, cravings and other symptoms.  However, the importance of proper diet, exercise and daily structure should not be minimized.

Dope Sickness can last from a few days to over a month, depending on what the drug is, how high the dosage the user was taking, and how long the individual has been using the drug.  This is where professional help often becomes essential to recovery.  Treatment centers can help with symptoms of dope sickness through medical intervention.  They also provide the daily structure, proper diet and exercise that are vitally important.

Drug withdrawal and dope sickness, while painful and uncomfortable, are not medically dangerous for an otherwise healthy individual, however, can be harmful to a developing fetus, as can drug use in general.  To avoid the uncomfortable symptoms, a user will often continue the addictive habit, or revisit usage as the symptoms of dope sickness continue to intensify.  It is important to recognize that the benefits of recovery far outweigh the effects of withdrawal and dope sickness, mentally and physically.

image courtesy of freedigitalphotos.net


James H. Davis, M.A., Associate Program Director at Sierra Tucson
Since October 2000, James Davis has worked in several clinical areas at Sierra Tucson. He has served as primary therapist in the programs for Mood, Chemical Dependency, Trauma, Eating Disorders, and Pain Management. In July 2013, Jim was appointed to the role of Associate Program Director. He received his Master of Arts degree in Clinical Psychology from Antioch University at Santa Barbara, California, in 1986 and was licensed as a MFT (California) in 1991.  Sierra Tucson is a program of CRC Health Group, the nation’s largest and most comprehensive network of specialized behavioral health and addiction services. CRC offers the largest array of personalized treatment options, allowing individuals, families, and professionals to choose the most appropriate treatment setting for their behavioral, addiction, weight management and therapeutic education needs. CRC is committed to making its services widely and easily available, while maintaining a passion for delivering advanced treatment. Since 1995, CRC programs have helped individuals and families reclaim and enrich their lives.  For more information, please visit www.sierratucson.com.



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Looking For Guest Bloggers for The Healthy Moms Magazine

I am leaving for vacation on Saturday April 5, 2014 and need good quality guest posts to run while I am gone. The posts must follow these guidelines: You can have one outgoing link to either your blog or your Google+ profile in your author bio at the end of your post, and ONLY this link.Your outgoing link will be a "no-follow"…See More
Mar 31
Marcia Fowler liked Cascia's blog post Opportunities for Serious Bloggers at Healthy Moms Social and The Healthy Moms Magazine
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Opportunities for Serious Bloggers at Healthy Moms Social and The Healthy Moms Magazine

I am excited to announce that I am ready to build up a new blogging and social media team for healthymoms-social.com and thehealthymoms.net.My goal of reaching as many families in the US as I can in order to…See More
Mar 20
Cascia posted a blog post

What are You Feeding Your Kids?

Americans are failing to read food labels properly. Today I examined some popular "healthy" foods marketed to our children and revealed the truth about what is really in them. Visit this link and share if you want to know what American children are eating today.…See More
Mar 12
Cascia posted a blog post

Tips to Build Your Blogging Community

Establishing a community is very important for bloggers. Joining and participating in social networks like this one and visiting and commenting on blogs every single day are the best ways to build your blogging community. But finding the appropriate blogs to comment on can become a daunting and frustrating task. Some bloggers spend hours and hours commenting on blogs only to find about…See More
Feb 14

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Healthy Moms - Parenting, Pregnancy, Health and Women's Issues
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Share a little something about yourself with other moms.
I am a Catholic mother of three beautiful children ages 1, 3 and 12. I live near Sacramento with my husband of five years, our kids and two cats. I love blogging about health and issues important to women and moms. In 2007 I created Healthy Moms as a resource blog for mothers to discuss health, family and parenting issues.
What is your blogging philosophy?
I don't have a philosophy so to speak, but I can share some blogging tips. Make sure you have quality content and you visit and comment as many similar blogs as you can. When I comment regularly my blog traffic increases considerably. Blogging isn't just about sharing information it is also about networking and meeting people with similar interests. The larger your blog network the more visitors you will have to your blog.
I have been blogging since...
September 2007

Cascia's Blog

Looking For Guest Bloggers for The Healthy Moms Magazine

Posted on March 31, 2014 at 11:50am 0 Comments

I am leaving for vacation on Saturday April 5, 2014 and need good quality guest posts to run while I am gone. The posts must follow these guidelines:

 

  • You can have one outgoing link to either your blog or your Google+ profile in your author bio at the end of your post, and ONLY this…
Continue

Opportunities for Serious Bloggers at Healthy Moms Social and The Healthy Moms Magazine

Posted on March 20, 2014 at 1:30pm 0 Comments

I am excited to announce that I am ready to build up a new blogging and social media team for healthymoms-social.com and thehealthymoms.net.

My goal of reaching as many families in…

Continue

What are You Feeding Your Kids?

Posted on March 12, 2014 at 5:25pm 0 Comments

Americans are failing to read food labels properly. Today I examined some popular "healthy" foods marketed to our children and revealed the truth about what is really in them. Visit this link and share if you want to know what American children are eating today.…

Continue

Tips to Build Your Blogging Community

Posted on February 14, 2014 at 10:15am 0 Comments



Establishing a community is very important for bloggers. Joining and participating in social networks like this one and visiting and commenting on blogs every single day are the best ways to build your blogging community. But finding the appropriate blogs to comment…

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At 12:45pm on July 11, 2013, Lea said…

Work At Home Mom, WAHM, Mom Blogger

I am stopping by to say "hello" :)
I haven't been here in a while.
I welcome your friendship :)


Lea @ Mother Baby Child & Weight Loss Help


At 6:19pm on August 18, 2010, Cynthia ~ The Girlz Korner said…
Hi there from The Girlz Korner in upstate New York where you'll find light, witty and rather entertaining articles on every topic imaginable from The Little Black Dress to Making Whoopie. So if you get a chance to kick back and exhale, if only for a brief moment ... come on over and see me some time.
At 9:31am on March 25, 2010, Annie Scott said…
Hello,
Nice to meet you.
I am looking forward to chatting and checking out your blog!
Have a great day!
Annie
www.tummy2mummy.ca
Follow me on Twitter:
At 1:38am on February 9, 2010, Angela Johnson said…
I am following your blog. Since you are in CA you may be interested in mine at www.ocfunguide.blogspot.com
At 12:18am on November 24, 2009, Krista Ballard said…
Hi,
I am now following your blog! You can find mine at http://www.kballard87.blogspot.com
Thanks!
Krista
At 12:05pm on June 10, 2009, Mama of 3 Munchkins! said…
Hi Cascia,

I use to live in North Highlands but that was a long time ago. Thanks for adding me as a friend. Talk Soon!
At 8:24pm on January 24, 2009, Farrah said…
Grabbed your button from Grab My Button and it's now posted at: http://wifeandmomof3.net/blogbuttonexchange. Have a wonderful weekend!
At 5:24pm on January 14, 2009, Kate McLaughlin said…
Thank you! I'm always pleased when a fellow mom visits my site and finds it helpful. I appreciate that you let me know, too!
Kate
At 4:15pm on January 14, 2009, Tracey said…
Thanks for visiting my site. Have a great week.
At 12:50am on December 30, 2008, Annette Piper said…
G'day Cascia and welcome aboard :)
 
 
 

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