Recipe Redux – Honey Whole Wheat Sandwich Buns
March 21, 2012 by Ann Dunaway Teh · 8 Comments
It is finally great to be back participating in the Recipe Redux. I had to take a hiatus while I was on bedrest and then had my little girl 10 weeks ago. This month’s Recipe Redux challenge was to use natural sweeteners, either honey or maple syrup, in a recipe. This was a tough choice for me as I love both. Maple syrup is something I use often in marinades, particularly with pork dishes where it provides the perfect sweet balance and flavor for the meat. I also love maple syrup on pancakes or waffles.
But my love for honey is beyond compare. I grew up drizzling honey on perfectly thin and crunchy toast out of my grandmother’s oven. Whenever I would visit her, I would find toast in her broiler and honey on the countertop. It was also always on her breakfast table, and I enjoyed many a breakfast with her on a sunny porch eating honey and toast alongside my soft-boiled eggs. Honey is also the perfect complement to a cup of tea for me, though in moderation.
I love honey so it would be impossible for me not to use it in a recipe. I was also fortunate enough to get one of the last jars of honey from a neighbor whose father raises honey bees locally. I believe it can have anti-allergenic properties and I know so far this spring with record high pollen counts in Atlanta I’ve been just fine. At least that is my excuse for eating honey every day. But I do watch my portion sizes. No matter which of nature’s sweeteners you choose, they both still have similar number of calories and can add to the waistline if eaten in excess.
I have always loved making my own bread. I broke down and bought a bread machine years ago and haven’t looked back since. While I occasionally make a loaf by hand – there is something therapeutic about kneading – you cannot beat the convenience of a bread machine. Lately I have been using my bread machine several times a week. I found this recipe for Whole Wheat Hamburger Buns a while back that really wasn’t whole wheat and I have been tweaking it and perfecting it for a while now. Here is my version, which is truly whole wheat. You can make hamburger buns or hot dog buns easily with the recipe.
About to go into the oven
Fresh out of the oven
Honey Whole Wheat Sandwich Buns
Yield: 8 sandwich buns
1 cup water
¼ cup canola oil
¼ cup honey
1 egg
3 cups white whole wheat flour
½ cup ground flaxseed
¾ teaspoon salt
1 tablespoon vital wheat gluten
1 tablespoon yeast
Optional: 1 eqq white and 2 tbsp sesame seeds
1. Place all ingredients in the bread machine in the order listed above or according to manufacturer instructions. Set the machine to the Dough cycle.
2. Once dough cycle is finished, remove dough from machine and place on a clean counter, dusted with flour. Roll out dough into a 12 inch long rope. Using a serrated knife, cut the dough into 8 pieces for sandwich buns. You could also cut into 12 pieces for hot dog buns or for slider-sized buns.
3. Roll each piece into a ball for sandwich buns or into a 6 inch roll for hot dog buns. Place on a greased baking sheet and flatten. If desired, beat egg white until it turns white and frothy. Brush egg white on each bun and sprinkle with sesame seeds. Cover buns and allow to rise for 10-15 minutes in a warm, draft-free place until almost doubled in size.
4. Bake buns in a preheated 400 degree F oven for 10-12 minutes or until golden brown. Cool completely on a wire rack and then slice horizontally. Enjoy with sandwiches, your favorite burger or uncured nitrate/nitrite-free hot dogs!
Are You Really Making the Best Choice at the Grocery Store?
March 20, 2012 by Ann Dunaway Teh · Leave a Comment
This morning I had the pleasure of appearing bright and early on CBS Better Mornings Atlanta to discuss what are better choices at the grocery store. I was also there to promote tonight’s Diet 411 event: a free call-in and live chat from 6 to 9 pm tonight for anyone in Georgia to speak to a registered dietitian. For more information, go to www.eatrightgeorgia.org.
Food manufacturers are savvy marketers. They know how to put their products in the best light and use buzz words to make their products appear better than they really are. Often when I talk to people or take them on a tour of a grocery store, they are surprised to find that their favorite foods may not be the best choices. While I never like to label a food bad, below I’ve listed the “Not So Good,” “Better” and “Best” choices among the different categories. Of course there are many other products that could fall into the categories below, but these are just a few that I’ve found.
Yogurt is a great snack or part of a meal because it is provides a healthy dose of calcium, protein and probiotics (the good bacteria for your gut). Many on the grocery store shelves, however, are laden with added sugar. While there is naturally occurring sugar in yogurt, the flavored ones often have a good deal of sugar added to them. Fortunately many manufacturers have foregone artificial food colorings in yogurt, though many are still unnecessarily colored.
Not So Good
Yoplait: With 26 grams of sugar in 6 oz, it is overflowing in sugar, even when you account for what is naturally occurring. Despite a long ingredient list, there is only 1 live active bacteria culture.
Kroger Lite: Looks may be deceiving with this one with only 9 grams of sugar in a 6 oz container, but it contains 2 artificial sweeteners. There are 2 live active bacteria cultures in this one, but there are better choices.
Better
Fage Cherry Pomegranate: While this Greek yogurt does contain 16 g sugar in the 5.3 oz, you actually have control of the sweetness as the fruit is separate from the yogurt and you can mix for your own preference. Use less for less sugar. It also contains 13 grams of protein and 5 live active bacteria cultures.
Stoneyfield: While the flavored Stoneyfield does have more sugar than I’d like with 16 grams of sugar in 6 oz, it does contain the most live active bacteria cultures than the rest at 6. Best bet is to go with their plain yogurt.
Chobani: Chobani has wonderful flavors and is a favorite of mine though still about 16 grams of sugar in 6 oz. It does provide 13 grams of protein and 5 live active bacteria cultures.
Best
Choose plain yogurt of your favorite brand and add fresh fruit. A drop of honey can also go a long way if you need to sweeten it up a bit.
Cereal is one product where food manufacturers are using slick front of package marketing to make the consumer forget what really is healthy. Many are jumping on the whole grain bandwagon and touting whole grain as the first ingredient. But it is important to still read the label and look at the other ingredients as well as the nutrients. Many still have more sodium and added sugars than you want and the serving size listed is much smaller than what most people typically eat.
Not So Good
Apple Cinnamon Cheerios is one example where whole grains may be the 1st ingredient, different forms of sugar are also the 2nd and 3rd ingredients. In a ¾ cup serving there is 10 g sugar,but most people probably eat 2 – 3 times this amount.
Fiber One sounds healthy but in a 1 cup serving there is 210 mg Na and 14 g sugar. While it does provide 11 g fiber, the type of fiber used is really not the most beneficial for health.
Better
Kashi Shredded Wheat is one of my favorites. A serving is 29 biscuits and provides no sodium, 6 grams of fiber, 7 grams of sugar and 6 grams of protein.
Kashi Heart to Heart is another one of our favorites at our house. A ¾ cup serving provides only 86 mg of sodium, 5 grams of fiber, 5 grams of sugar and 3 grams of protein.
Best
Oatmeal that you make yourself is really the best option for cereal lovers. The toppings are endless and you can control your own amount of added sugar. Not in the mood for a hot breakfast, or think you don’t have time in the morning? Then try Overnight Oats - no cooking involved and no excuses! Using almost equal parts of oats, yogurt and milk, stir together at night and then let it set overnight in your fridge. In the morning, you have a lovely bowl of oats to top however you want. You can eat it cold or pop in the microwave to warm up if you prefer.
Peanut Butter is a great source of protein and heart healthy fats, not to mention extremely convenient and diverse in its uses. There should really only be one ingredient in peanut butter and that is peanuts! Most of the ones lining the grocery store shelves however, have a laundry list of ingredients.
Not So Good
Natural Jif sounds like it would be a good choice, but look at the ingredient list. It still contains sugar and palm oil, which is high in saturated fats, the kind you don’t want to add to your diet.
Peter Pan Reduced Fat is another that may sound healthy but really isn’t as it contains hydrogenated oils and corn syrup. Pure peanut butter does contain a good deal of fat, but it is the healthy kind, so just watch your portion size.
Better
Kroger Natural and Whole Foods brand, 365, both are good choices with only 2 ingredients: peanuts and salt.
Best
Trader Joe’s is my favorite and comes unsalted , either creamy or crunchy. Only one ingredient on that label as it should be and that is peanuts!
Granola Bars are a favorite grab and go snack for many people. Many are full of sugar, not always whole grain and either have little in the way of fiber or do not have the most beneficial types of fiber.
Not So Good
Fiber One again sounds healthy, but this isn’t the type of fiber you want. It also contains artificial colors and 10 grams of sugar in one bar.
Special K is another one that pretends to be healthy but it contains hydrogenated oils. While it only has 6 grams of sugar, it also contains sugar alcohols which are not completely digested and cause gastrointestinal issues for many people.
Quaker Chewy granola bars only have 7 grams of sugar, but also contain sugar alcohols. In addition, it has artificial colors and flavors added. They make a less sugar variety now but it really is no better either.
Better
KIND Bars are great as they are full of nuts and dried fruit. They do contain some honey so there is some added sugar but are a great option for those on a gluten free diet.
Best
Lara Bars are some of my favorites and has a very simple ingredient list, usually just dates, nuts and dried fruit. There is no added sugar and in terms of allergens are some of the most friendly as it is gluten free, dairy free and soy free.
Making your own granola bars is also a great option and really doesn’t take much time. Meal Makeover Moms, Grab-and-Go Granola Bars, are some of my favorites. The recipe only has ¼ cup honey and ¼ cup mini chocolate chips in the entire recipe, yet it has the perfect balance of sweetness.
Did you see any of your family’s favorites on the above list? Are you a dedicated label reader like I am?
Menu Plan Monday – March 19
March 19, 2012 by Ann Dunaway Teh · Leave a Comment
We had another good week celebrating family birthdays! I made a homemade Angel Food Cake with Raspberry Sauce for my brother-in-law and sister-in-law’s birthdays. We’ve had quite a bit of birthday cake lately so I thought it was a nice change, and it was partially selfish on my part to make a cake that I could actually eat. Everyone devoured the light, fluffy cake. There wasn’t much left, which is always a nice complement.
From last week’s menu, the Chipotle Meat Loaf with Twice Roasted Chipotle Sweet Potatoes (which actually became mashed potatoes because I baked the potatoes too long and the skins weren’t reusable for shells – oops!) was a standout meal. My son loved the chipotle mashed sweet potatoes - particuarly the green onion garnish. He loved the green onions! I might have to test out if he’ll try anything as long as it has a green onion garnish.
Here is what is on tap at my house this week:
Monday: Slow Cooker Chicken Tikka Masala
Tuesday: Bowtie Pasta with Salmon and Peas (sans cheese for me!)
Wednesday: Crockpot Falafel with Whole Wheat Pita Bread and Roasted Squash (bumped from last week)
Thursday: Slow Cooker Rotisserie-Style Chicken with Roasted Potatoes and Green Beans
Friday: Evening Out
Saturday: Black Bean Sweet Potato Enchiladas with Sauteed Spinach
Sunday: Clean out the Fridge!
Need more menu ideas? Check out Menu Plan Monday on I’m an Organizing Junkie!
Menu Plan Monday – March 12
March 12, 2012 by Ann Dunaway Teh · Leave a Comment
Once again, the week started according to plan and then took a sharp detour. But I did discover a great new recipe, this Slow Cooker Chicken Mole. It is very easy to throw together in the slow cooker, not to mention makes the house smell great as it cooks. We ate it with tortillas one night and brown rice the next. Even my three year old enjoyed it! I also found a new fish stick recipe since my usual one has cheese in it. This Panko-Crusted Fish Sticks recipe was great – I used wild Alaskan cod though rather than tilapia. This is one of my three year olds favorite meals so I like to include it from time to time to cater to his tastes, focusing on healthy fish and good, fresh ingredients.
Here is this week’s menu plan:
Monday: Spicy Chicken Stew with a Strawberry Spinach Salad (bumped from last week)
Tuesday: Chipotle Meat Loaf with Twice Roasted Chipotle Sweet Potatoes and Sugar Snap Peas
Wednesday: Leftovers
Thursday: Crockpot Falafel with Whole Wheat Pita Bread and Roasted Squash
Friday: Bro-in-law & Sis-in-law Birthday Dinner (TBD)
Saturday: Corned Beef, Potatoes and Cabbage
Sunday: Clean out the Fridge!
Have a wonderful week and Happy St. Patrick’s Day! Click on over to Menu Plan Monday on I’m an Organizing Junkie for more menu inspiration!
Menu Plan Monday – March 5
March 5, 2012 by Ann Dunaway Teh · Leave a Comment
This past week was a blur – I was a day ahead in my mind all week for some reason. Our menu plan went somewhat according to plan at the beginning of the week, though we had some great meals. The Lentil Sloppy Joe’s were wonderful though I cut back the amount of maple syrup by 1 tablespoon because the last time we made it they were just a tad too sweet. This time they were perfect! The Spanish Chickpea Soup might be one of my favorite soups. It is so flavorful and I love another use for my pressure cooker. I also had a big breadmaking week – I made 2 loaves (Rosemary Bread and Cinnamon Raisin Sunflower Bread) and the Whole Wheat Hamburger Buns for the sloppy joes. I definitely am on a bread kick as of late, though I make sure I balance it out with a good protein source as well as lots of fruits and veggies.
The next two weeks are very busy with family birthdays – we have four to celebrate! Not sure of exact plans just yet but I’m sure we’ll figure it out soon enough. Here is my plan for this week:
Monday: Slow Cooker Pork Chops with Quinoa and Roasted Cauliflower and Carrots (repeat from a few weeks ago – it was that good!)
Tuesday: Veggie Spaghetti
Wednesday: Birthday Dinner for my Dad
Thursday: Spicy Chicken Stew with a Strawberry Spinach Salad
Friday: Flaky Fish Sticks from The Mom’s Guide to Meal Makeovers, Roasted Sweet Potatoes and Green Beans (bumped from last week)
Saturday: Jambalaya with Roasted Okra
Sunday: Walnut and Rosemary Oven-Fried Chicken with Mashed Potatoes and Roasted Squash (bumped from last week)
Have a wonderful week! Click on over to Menu Plan Monday on I’m an Organizing Junkie for more menu inspiration!
Menu Plan Monday – February 27
February 27, 2012 by Ann Dunaway Teh · Leave a Comment
How is it already March this week? Time is flying past me. Hard to believe that our darling daughter has been with us 7 weeks today. Thankfully we are settling into a routine around here. I am finally starting to feel like myself again, regaining strength, energy and focus to balance being a mom, wife and business owner. I also got to spend a great deal more time in the kitchen this past week – hooray!
This past week’s menu went almost exactly according to plan, though slightly rearranged at times. There were definitely some stand out meals. The Slow Cooker Pork Chops were a hit. I loved this recipe and its simplicity, plus it renderered some wonderful juices that I used to make quinoa. The leftover quinoa was also used as part of my filling for stuffed bell peppers – I’ll be posting that recipe very soon for those. My sister’s Chicken and Lentil Curry dish was outstanding. Too bad she’ll never be able to tell me exactly what she did so that I can recreate it. She is an incredible cook that creates wonderful dishes though she never can seem to remember or write down exactly what all she did.
This past week I made a few fun kitchen purchases, including a donut pan! I had been toying around with the idea for a while and finally did it. I must admit, that I do love a good donut every now and again. The idea of being able to bake my own and control the ingredients was too much to resist. My first creation were these Apple Butter Maple Syrup Donuts (though mine were not gluten free – I subbed white whole wheat flour) using the last of my homemade apple butter from the fall that I had in the freezer. Can you say A – MA – ZING?!? These donuts had the perfect outer crust that gave way to a moist center and the brushing of suger and cinnamon on the outside gave it that extra bit of sweet without ovedoing it. I’ve had to hold myself back from devouring them all. The whole family loved them, even though my husband kept teasing me to fry them. Thankfully no one gave us the deep fryer for our wedding years ago that he snuck onto the registry – guess all of our friends and family knew better!
Now that I really have your attention, here is my menu plan for this week:
Monday: Easy Salmon Cakes with Roasted Dill Carrots and Broccoli
Tuesday: Lentil Sloppy Joe’s on Homemade Hamburger Buns with Sauteed Spinach
Wednesday: Spanish Chickpea Soup with Rosemary Bread
Thursday: Leftovers
Friday: Dinner with my in-laws
Saturday: Walnut and Rosemary Oven-Fried Chicken with Mashed Potatoes and Roasted Squash
Sunday: Flaky Fish Sticks from The Mom’s Guide to Meal Makeovers, Roasted Sweet Potatoes and Green Beans
Click on over to Menu Plan Monday on I’m an Organizing Junkie for more menu inspiration!
Menu Plan Monday–February 20
February 20, 2012 by Ann Dunaway Teh · Leave a Comment
I got quite off course again this past week. I made my planned meals for Monday and Tuesday and then changed my mind for the rest of the week. I actually used the leftover flank steak meat and some leftover shredded chicken (I made another slow cooker rotisserie chicken one night) to make fajitas on another night. This was a great use of leftovers and the first time I had ever done that! I must remember to do that again.
I also decided to use my canned salmon in a different way. For some reason, I was craving a pink vodka sauce, and found this recipe online. I added shrimp, a can of wild salmon and some frozen peas . I left out the parmesan cheese for myself, and apparently it makes the dish taste much better this way. I thought it was pretty good but everyone else, who had parmesan cheese, raved over it.
I’m also on a bread making kick. I love my bread machine! This Rosemary Bread is divine. Of course I used white whole wheat flour for all of the flour in the recipe and a little bit of ground flaxseed. It was delicious – just light enough in texture with a lovely rosemary aroma. I also made my Cinnamon Raisin Sunflower Bread, though I made it with walnuts instead of sunflower seeds. I also used all white whole wheat flour. I don’t know why it has taken me this long to use white whole wheat flour, but it is my new go-to for bread recipes – gives a similar texture to all-purpose flour, but with more fiber and better for you overall.
My brother-in-law and sister-in-law moved in with us a few months ago and it has been so wonderful having them here with us. They have been incredible helping out with my children, especially my three year old as we adjust to a new baby. He has a blast playing with them. It is also just nice spending time with them. We eat most dinner meals together and we are working out a cooking plan to divide up those duties each week. So some weeks, I may know what they are preparing and some I may not. But here is this week’s menu plan:
Monday: Cheesy Beany Zucchini Quesadillas from the Meal Makeover Mom’s No Whine with Dinner (sans cheese for me!) with fresh fruit salad
Tuesday: Slow Cooker Pork Chops with Quinoa and Roasted Cauliflower and Carrots
Wednesday: My sister is providing dinner (no idea what, but she mentioned curry chicken and lentils – yum!)
Thursday: Turkey Meatloaf with Roasted New Potatoes and Steamed Broccoli (brother- and sister-in-law cooking)
Friday: Beef Stew (brother- and sister-in-law cooking)
Saturday: Stuffed Peppers (may be making up my own recipe on this one – stay tuned!) with Green Beans
Sunday: Simple Supper (odds and ends out of the fridge)
Have a wonderful week! Click on over to Menu Plan Monday on I’m an Organizing Junkie for more menu inspiration!
Menu Plan Monday–February 13
February 13, 2012 by Ann Dunaway Teh · Leave a Comment
Last week’s menu had to be revamped pretty early on as I have had to make some more drastic changes to my diet. In addition to avoiding dairy, I now have to cut out all soy from my diet. This is because we suspect my daughter has MSPI, or milk soy protein intolerance. Since I am breastfeeding, I have to change my diet to protect her from the effects, which includes copious spitting up and reflux. Despite all that, she is gaining weight well! I just hate her obvious discomfort at times.
Fortunately these dietary changes are only temporary as she should outgrow it by the time she is a year old, if not sooner. My son had an intolerance to only dairy products and outgrew it by the time he was 9 months old. I miss cheese! I will say that avoiding soy is the larger pain though as soy is in everything these days. Good thing I like to cook! Now if only I had about 5 more hours in every day. It is all worth it though in providing the best possible nutrition for my daughter, and in the grand scheme of things, it is really just a short period of time.
From last week’s menu, I ended up making the Lemon and Herb Roasted Chicken rather than the rotisserie-style. I love this one too and it renders a fabulous broth that I used to make a wonderful barley pilaf the next night. It also gives me an excuse to trim back some rosemary off our bush that is growing to an insane size.
My husband and I don’t really celebrate Valentine’s Day, but I am planning on making one of his favorite meals anyway! Here is this week’s menu:
Monday: Chicken Noodle Soup with a Green Salad
Tuesday: Grilled Flank Steak with Rosemary Roasted Potatoes and Sautéed Green Beans
Wednesday: Vegetarian Taco Salad
Thursday: Leftovers
Friday: Easy Salmon Cakes with Steamed Broccoli
Saturday: Slow Cooker Chicken Tikka Masala with Brown Rice
Sunday: Friends bringing dinner
Hope everyone has a wonderful week! For more inspiration, check out Menu Plan Monday over at I’m an Organizing Junkie.
Menu Plan Monday–February 6
February 6, 2012 by Ann Dunaway Teh · Leave a Comment
Have you recovered from watching the Super Bowl? Did you overindulge? If so, get back on track today. We had a very quiet evening at home. Hard to believe our daughter is a month old today! Where does the time go? (Sorry for jumping around – sleep deprivation is wreaking havoc on my thought processes – try and keep up!)
Last week’s menu turned out to be more of a suggestion rather than a plan for us. But I did make the Slow Cooker Maple Country Style Ribs and Sweet and Savory Brussels Sprouts with Quinoa. Well, actually I more directed their making than actually made them myself. Thank goodness for a wonderful mother-in-law and sister-in-law who did the brunt of the work as I was too wiped out from teaching a college course that day. These were both great recipes though. The Brussels sprouts recipe is great for those who do not really like Brussels sprouts. I do think it would be even better with an addition like sherry vinegar – I may play with it some to boost the flavor overall.
I had a hankering for a salmon burger rather than the salmon cakes – subtle difference, I know. I found recipes for Salmon Burgers and Whole Wheat Hamburger Buns that I couldn’t resist and had all of the ingredients on hand. I loved both the burgers and the buns, as did the rest of the family.
We’ll see how I do this week with getting back in the kitchen. Here is my plan for this week:
Monday: Slow Cooker Rotisserie-Style Chicken with Mashed Sweet Potatoes and Steamed Broccoli
Tuesday: Grandmother’s 96th Birthday Dinner
Wednesday: Corn and Chicken Chowder with Flax and Sunflower Seed Bread
Thursday: Tofu and Vegetable Stir Fry over Brown Rice
Friday: Dinner Out at In-Laws
Saturday: Chinese Pork and Vegetable Hot Pot with Noodles
Sunday: Paprika Shrimp and Green Bean Sauté over Quinoa
Hope everyone has a wonderful week! For more inspiration, check out Menu Plan Monday over at I’m an Organizing Junkie.
Menu Plan Monday–January 30
January 30, 2012 by Ann Dunaway Teh · Leave a Comment
This past week we enjoyed some more wonderful meals courtesy of good friends. One of my neighbors is from Peru and brought us a traditional Peruvian dish, called Lomo Saltado. It is strips of marinated beef, stir-fried with onions, peppers and potato wedges served over rice. My family couldn’t get enough of it! I’m hoping she’ll share the recipe with me so I can re-create it. Another friend brought over a delicious Chili Verde with cornbread and a Strawberry Pound Cake. And another friend brought over Turkey Tetrazzini, Cheese Bread and a Green Salad. We have certainly been well fed and blessed with such wonderfully talented friends.
Hopefully as life settles down a bit I can actually start taking pictures of our food with my wonderful camera. As it is right now, I seem to only have a few minutes to eat before I have to go back to feeding my daughter. She has an insatiable appetite in the evenings! But I love the time bonding with her. And I’m finding ways to involve my son, such as reading with him or cheering him on as he builds legos or plays ball with his dad.
I did manage to make one treat this past week, and that is this Cinnamon Swirl Banana Bread. I followed the recipe fairly closely, though I did substitute white whole wheat flour for half of the flour. I also didn’t put enough of the filling into the middle of the batter, leaving too much for the top which much of fell off as soon as I removed the bread from the pan. I want to play around with the recipe some more though to cut back on the sugar and make it slightly healthier while retaining its great flavor and texture. But my whole family loved it and over half the loaf is gone in less than 24 hours!
I’m actually going to attempt to cook one or two dinners this week. We’ll see how that goes. But here is my tentative plan for the week:
Monday: Skillet Gnocchi with Swiss Chard and White Beans
Tuesday: Turkey Bratwurst Patties on Whole Wheat Buns with an Apple and Green Salad
Wednesday: Easy Salmon Cakes with Roasted Carrots and Fresh Fruit
Thursday: Slow Cooker Maple Country Style Ribs with Sweet and Savory Brussels Sprouts with Quinoa
Friday: Leftovers
Saturday: Friends bringing dinner
Sunday: SUPER BOWL!! (not sure of our plans just yet)
Need some Super Bowl snack ideas? Check out my post highlighting my segment on Better Mornings Atlanta from last year!