I wanted to focus today’s post on time saving healthy eating tips by providing you with a few simple tips and suggestions to staying healthy week-to-week! One of the biggest misconceptions I frequently hear around healthy eating is that it’s too time consuming, so it’s often easier to choose something that’s convenient and quick. This is simply not true! While that may feel like the easier route to take, eating healthy can be MUCH easier than you think with little extra time commitment. The end result will leave you feeling better and healthier, and you’ll actually end up saving yourself more time and money throughout the week!

Meal Planning

• My first tip is to take just a few minutes the day before the start of your week or before your grocery-shopping trip to plan a few meals in advance. This way you don’t find yourself at dinnertime during the week with no idea what to cook which may lead you opting for convenience instead. Just planning out a couple meals, even if you end up switching the night you eat the meal, will help ensure that you have the necessary ingredients on hand. For ideas and suggestions on healthy breakfast options, see my post on ‘Overnight Oats’ and ‘From Hectic to Healthy: How to Jump Start Your Day in a Healthy Way!”

Meal Prep

• Take some time Sunday before the start of your week to prep your food in advance. You don’t have to prep for the whole week, and you don’t even have to prep each meal individually. Preparing enough for two to three days is plenty to help decrease mealtime stress!
• Cook extra quantities of meats/protein sources like chicken, fish, turkey, pork, or whatever other protein sources you enjoy that can be used in healthy meals throughout the week. Many of these meats are versatile, such that they can be incorporated into a variety of different dishes, so you’re never tired of the same meals!
• Hardboiled eggs are another great protein source to prepare ahead of time that can be eaten as snacks, on top of salads, with breakfasts, or made into egg salad!
• Cooking extra portions of baked potatoes, squashes like spaghetti & butternut, pasta, rice, or other whole-grains you enjoy will allow you to create quick, healthy meal options on busy nights.
•  A colorful diet of fruits and vegetables will help ensure you’re eating a variety of nutrients. Simply spend a few minutes before the start of the week to chop up fresh vegetables like carrots, celery, or cucumbers to have on hand and store in your refrigerator for both meals and snacks! Frozen bags of vegetables like sliced peppers and green beans are great for meal prep as well, because it will save you the time of cutting and chopping, and, ultimately, money in the long run!

Crock Pot

• If you want to make it even easier on yourself, and you have a crock pot, you can take a few minutes in the morning to have your meal all ready to go by the time dinner rolls around! There are TONS of simple, healthy crock pot/slow cooker recipes (See PTF’s Pinterest page for ideas 🙂 ) that you can follow to ensure a healthy, delicious meal for you and your family with little effort!
• In line with my meal prep tip, the crockpot can even be used to cook a large batch of your favorite protein source like chicken before the week begins in which you can use in a variety of different meals throughout the week! I’ve even made a big batch of oatmeal in the crockpot at the beginning of the week to have ready for early morning breakfasts. A simple oatmeal recipe can go a long way when you get creative with healthy toppings and add-ins like sliced banana, nut butter, vanilla extract, cinnamon, and almonds. Changing up the flavors and add-ins each day will keep a variety of nutrients in your diet and decrease boredom surrounding your meal!

Cook Ahead

• Depending on the size of your family, you can even take it a step further and freeze some of what you prep for future meals later in the week or for the following week. For example, you can make up a simple chicken and veggie pasta dish with your prepped chicken and pasta. Simply add some veggies, spices, tomato sauce, olive oil, and sprinkle with shredded Parmesan cheese and freeze for a future meal! Other ideas include turkey chili or meatballs, hearty soups, chicken and veggie stews, baked ziti with added veggies, or casserole dishes!

Meal Ideas

• Your prepped food can be used in a variety of healthy, simple meals such as in stir-fry’s, quesadillas, sandwiches, wraps, stuffed peppers, on top of salads, or in tacos to name a few! By having the necessary ingredients already prepped and on hand, you can eliminate the guess-work and rest assure that you will have yourself a healthy, delicious meal after a long day at work!

Happy prepping!

-Alyssa

It’s hard to believe it’s that time of year again for kids to go back to school! Before we know it, the holiday season will be upon us. Of course, it’s much too soon to think about that right now. So instead, let’s discuss some healthy lunch ideas for your kids to take to lunch this school year!

There’s many ways to make your kids’ lunches enjoyable yet healthy. It doesn’t have to be a complicated or expensive process either! A few simple swaps can make a big difference, and I think you’ll be surprised to find your kids actually requesting these lunches from now on. 🙂 I also think it’s important to note that despite being ‘kid friendly’ meal ideas, these are great options for YOU as well! Balance and variety is important for providing your body with different nutrients, so it doesn’t become deficient in certain areas and allows your body to function optimally. Plus, it can be boring eating the same things over and over again. Kids typically have about 20-30 minutes to eat lunch at school, and generally speaking, finger foods are always a hit for kids. Sticking to simplicity when thinking of creative healthy lunch ideas is key!

Some suggestions I also encourage are buying your child an insulated lunchbox with a freezer pack, which will allow you to pack more fresh fruits and vegetables, and foods that need to be kept cold such as yogurts and cheeses. I also suggest eliciting the help of your child when packing his or her lunches. This will help engrain how to make healthier choices for your child and something you can engage in together!

Lunch Ideas

There’s nothing wrong with the classic lunch sandwich, a piece of fruit, and a carton of milk or juice, but that can become boring quickly. Try a new spin on your child’s favorite sandwich by turning it into a wrap roll up! Does your child like turkey and cheese? Then instead of a sandwich, use a 100% whole grain lavash flat bread or a whole grain tortilla wrap (tip: you want the first listed ingredient to be ‘whole wheat, oat, bran, whole wheat flour, etc., remember the shorter the ingredient list, the better!) and add some lean turkey, cheese, spinach, and shredded carrots for an added crunch, and depending on your child’s taste preferences, mustard or mayo for a tasty lunch wrap! Roll it up and slice into three sections and you’re good to go! Pair this wrap with a carton of milk or 100% fruit juice and a side of cut carrots (or your child’s favorite veggie) and a piece of fruit like a sliced apple, and now you have a yummy balanced meal for your child!

 

Does your child like peanut butter and jelly? No problem! Get creative and add sliced banana or apple to the sandwich made with 100% whole grain wheat bread, 1-2 tablespoons of nut butter, and a dap of jelly! Get even more creative for your young ones and make the sandwiches to resemble those frozen uncrustable sandwiches that are widely popular among children by using a cookie cutter or bottom of a large cup to shape your bread. This will work for grilled cheeses as well. Making them at home will eliminate the added preservatives, artificial flavors, and fillers that are sometimes found in pre-packaged foods.

 

Leftovers from dinner the night before? Instead of chicken nuggets, pack your child grilled chicken strips added to a 100% whole wheat wrap, shredded cheese, lettuce, tomato, and perhaps a couple slices of avocado for a make-shift chicken burrito!

 

Does your child like lunchables? Make your own! You can easily buy divided food containers that resemble the lunchable box. For example, to replicate the ham and cheese lunchable, you can create one by adding a bunch of grapes, nitrate free lunch meat slices, carrot sticks, cheddar cheese, and whole-wheat crackers.

 

How about the make-your-own pizza lunchable? You can even make this for your child at home by using whole-wheat mini pitas, shredded mozzarella cheese, pizza sauce, and pepperonis. English muffins or mini whole-wheat bagels make an excellent choice for replicating mini pizzas as well. Add celery sticks, cherry tomatoes, or carrots as a side, or a piece of fruit.

 

Finally, some other great ideas include adding diced apple, raisins, or sliced grapes to tuna or chicken salad that will not only enhance the flavor but the nutrient content as well! Make-your-own yogurt parfaits can be another great idea by packing your child Greek yogurt, low sugar granola, and fresh berries that he or she can enjoy by mixing them together! Expose your kids to the different kinds of fruits that they can enjoy. Rather than the typical banana or apple, have them try plums, peaches, kiwis, clementines etc.! Variety will help your child expand his or her taste preferences and learn about how there’s so many delicious fruits and vegetables to try! Finally, sneaking in a few chocolate Hershey kisses is totally acceptable. 🙂 Remember moderation and balance is key to sustaining a healthy lifestyle!

It’s hard to believe but the summer is quickly coming to an end and before we know it, school will be back in session, and the fall season will be here! With the fall, comes cooler temperatures, color changes in the leaves, and most importantly many delicious super foods will be hitting their peak! Today’s post will highlight a few of these super foods and their health benefits, so you’ll know what to look for come this fall!

Apples

Who doesn’t love a sweet, crunchy apple? Apples are a nutritional powerhouse. A medium sized apple contains a good amount (roughly 200mg) of the mineral potassium, which is needed for your body to maintain normal muscle growth, healthy digestion, and heart and brain function. Containing about 8.5 mg, an apple is also a good source of vitamin C. Vitamin C helps promote a healthy immune system meaning it can help your body fight off illnesses. Another benefit of eating apples includes its fiber content of about 4.5 grams in a medium sized apple. The skin of an apple contains insoluble fiber while the inside of an apple contains soluble fiber (I recently talked about fiber’s function in the body in my Overnight Oats post!). So you might want to think twice before peeling off the skin the next time you snack on an apple. 🙂

There’s so many ways to enjoy apples so get creative! I love pairing a fresh sliced apple with a TBSP or two of a healthy fat like nut butter, adding them to a spinach salad topped with feta cheese and a homemade dressing of extra virgin olive oil and lemon juice. You can even bake them into a delicious baked apple dish topped with cinnamon, nutmeg, and a drizzle of honey!

Pumpkin

Of course, we can’t think of fall without thinking of Halloween and jack o’-lanterns, but did you know that pumpkin has a great nutrient content and can be incorporated into a healthy diet?

Pumpkin is rich in beta carotene (i.e. what gives pumpkin its orange color). Your body converts this into vitamin A, which can aid in your vision health. Pumpkin is another great source of fiber, with about 3 grams/cup, thus keeping you feeling full longer while giving your body the added benefits of consuming enough fiber daily. Pumpkin is also seen as a very good source of iron, a mineral that is essential for the transport of oxygen throughout the body, which helps give us energy throughout the day. It also aids in our skin, hair, and nail health!

Pumpkin doesn’t have to only be consumed in pie form. From pumpkin muffins, pancakes, soups, breads, puddings, or simply baked pumpkin with a sprinkle of cinnamon and ginger, there’s plenty of ways you can integrate pumpkin into your diet! A simple Google search can give you an array of healthy options to try.

Cauliflower

I feel as if I never see cauliflower inspired recipes. I typically always see broccoli as the cruciferous vegetable of choice, but cauliflower’s neutral flavor makes it so versatile in cooking, and it packs in a hefty amount of health benefits when added to your diet! Cauliflower is an excellent source of vitamin C and also contains adequate amounts of the vitamins A, K, folate, and choline (choline is an important nutrient that can enhance brain health!). Finally, cauliflower also is a good source of calcium and phosphorous, two minerals that are crucial for the health and formation of your bones and teeth.

With the versatility of this cruciferous vegetable, there are endless possibilities on how to incorporate it into your diet. Some ways I like to eat cauliflower is sautéed in a drizzle of EVOO, or slightly steamed with a sprinkle of sea salt and pepper. It’s also a great addition to omelets or pasta salads for an added crunch! If you want to get really creative, you can even blend it to create a mashed potato-like side dish!

Of course, this list is not inclusive of all the benefits of the foods listed above nor does it include all the wonderful super foods this fall will bring. Other great fruits and vegetables that will be in season include pears, butternut squash, pomegranates, brussel sprouts, and sweet potatoes to name a few! If any of these foods sound like something you may enjoy, don’t be afraid to integrate them into your diet. You may be surprised with how much you enjoy them!

*Disclaimer: As a friendly reminder, the information I write about is intended for educational purposes only. I encourage you to discuss any questions or concerns with your physician regarding your health and dietary needs, as the information I provide should not replace any medical advice. I write based on my own personal research and experiences.

References

Chen, Michael A. (2014). Potassium in diet. Retrieved from: http://www.nlm.nih.gov/medlineplus/ency/article/002413.htm

Sanders, L. M., & Zeisel, S. H. (2007). Choline: Dietary Requirements and Role in Brain Development. Nutrition Today, 42(4), 181–186. doi:10.1097/01.NT.0000286155.55343.fa

Watson, Stephen. (n.d.). What you need to know about iron supplements. Retrieved from: http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/iron-supplements

Do you ever feel like when you’re dining out at a restaurant and open the menu, you find yourself staring at a textbook size list of options? You know you want to enjoy yourself and eat something delicious, but you also want to be mindful and enjoy something healthier. Have no fear! Today’s blog post will offer a few simple tips and tricks on how to eat healthy when dining out!

• Many, if not all, restaurants will typically have their menu posted online. So before you even go out to eat, check out the menu! This will help give you a few ideas of what to choose, so you’re more likely to order a healthier option you’ve already determined.

• When looking at the menu, opt for menu items that are grilled, broiled, poached, roasted, baked, or steamed while limiting dishes that are described as fried, sautéed, creamed, rich, buttery, au gratin, breaded, or crispy. Tomato and vegetable based toppings are typically a good choice compared to creamy or oiled toppings or sauces.

• Rather than starting your meal with the bread from the bread basket, opt for a broth based soup or a starter salad. This way you’ll be starting your meal with a nutrient dense option and help you feel satiated sooner.

• Stick with drinking water during your meal rather than carbonated beverages. Water will help stimulate digestion and of course will save you money on your total bill!

• Also, don’t be afraid to ask your waiter how the food is prepared or to make substitutions. So for example, if a sandwich comes with French fries, ask to sub in a side salad or fruit as your side dish, or if you’re ordering a salad entrée, ask for the dressing, cheese, bacon bites, fried noodles etc. on the side (Bonus tip: with the dressing on the side, dip your fork into the dressing then spear your salad; you’ll still have the flavor with very little dressing). This way you’ll have more control of the portion size and can use a sprinkle of these toppings. Also, don’t be shy about asking to go light on the sauce if ordering a pasta dish for example, or, to have your veggies prepared without added butter or oil. Asking for double veggies is a great idea too!

• Many restaurants tend to serve very large portion sizes. Rather than eating the full plate, ask to box up half your meal and save it for later. It’s like getting two meals for the price of one! Sharing an entrée with someone else is another great way to control portion sizes.

• If dining out for a special occasion and you want to order dessert, why not just order one dish for the table and share a few bites each? Restaurant desserts are typically rich so just a few delicious bites should be quite satisfying!

• Finally, if you’re only dining out on occasion, you don’t have to deny yourself of something you really want. Moderation and balance is key to sustaining a healthy diet. Like I stated above, splitting that “not as healthy” dish with a friend or significant other or boxing up half to eat at another meal is a great way to still enjoy something you like without feeling deprived by not ordering something you’re truly craving. Be mindful of what you’re eating and savor each bite. This will help you be more in tune with your fullness cues and know when you’re satiated.

 

Happy Dining! 🙂

Alyssa