Good nutrition is NOT a mission!

I was talking to a friend the other day, and he was telling me how he’s ready to rev up his workout regimen. He went on to ask me to design a meal plan for him. I began by asking him the typical stuff about his goals, his stats, and his medical history of course. He was in good health, and basically he wanted what almost everyone in America wants. He wanted to loose some fat, keep a decent amount of muscle, and have more energy. I told him I’d have the meal plan to him in about a week or so. Then he went on to tell me how hard it is for him to eat healthy because of his schedule, and how he only has forty five minutes to eat lunch when he’s at work…blah, blah, blah. I had to cut him off. “That’s no excuse,” I interjected…

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How to eat healthy when you have no time

goodfoodmama

“I don’t have time to eat healthy!” I hear it all the time from clients and friends. Our lives are busy with work, kids, school and everything else, and sometimes you may feel like you don’t have time to prepare and eat healthy meals. But, eating healthy doesn’t really take any more time than eating unhealthy, it just involves you making it a priority and a little more planning on your part.

Here are a few things for you to think about when it comes to preparing and eating healthy when you are short on time.

• Plan your meals in advance. Make out your shopping list and go grocery shopping and get everything you will need for the week.

• When it comes to dinner, focus on one vegetable with your main course.  For example spinach with pasta or broccoli with chicken breast.  Keep it simple!

• If you use a crockpot…

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Healthy Foods For Breakfast

Enjoy Your Healthy Life

Eating a morning meal is a healthy habit if you’re watching your weight. Research shows that regular breakfast eaters tend to be leaner and dieters are more successful at losing weight—and keeping it off—when they eat breakfast.more, people who typically eat breakfast also get more fiber (more on why this is important later), calcium, vitamins A and C, riboflavin, zinc and iron—and less fat and dietary cholesterol. Perhaps it’s because they often eat cereal, which is fortified with vitamins and minerals, and fruit, which is naturally nutrient-rich.

Instead of starting off that way, reach for energy-boosting, nutritious, and healthy foods that health experts themselves eat. Whether you’re in a rush or have some extra time, here are eight easy breakfasts from top nutritionists.

Oatmeal

Start your day off with a warm bowl of oatmeal — choose rolled or steel cut oats.
Skip the sugary packets and add a little sweetness…

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Chicken Chili

Healthy Lasagna

Looking for a healthy lasagna recipe? Try this one out.

Lasagna (4 servings)

Meat filling:

12 oz of cooked ground turkey (10 oz if using ground beef)

1 cup Italian diced tomatoes

1/4 tsp garlic powder

1/8 tsp salt

1/8 tsp pepper

Brown meat. Add tomatoes, garlic powder, salt and pepper.

Cheese filling:

4 oz part skim ricotta cheese

1 1/2 cups reduced fat or light mozzarella cheese (save half for top)

3 Tablespoons parmesan cheese

2 Tablespoons egg beaters or egg white

1/4 tsp garlic powder

1 tsp Italian seasoning

1/8 tsp pepper

Layer meat mixture and then cheese mixture.  Put cheese on top.

Bake uncovered at 350 for 40 minutes

*** Can add vegetables to meat mixture.  We often add mushrooms or zucchini and

yellow squash

Favorite Recipes

Here is a soup we really love!

Cauliflower Cream Soup (2 servings)

Combine:

3 cups cauliflower pieces

1 can low sodium chicken broth

Bring to a boil. Cover and reduce heat.  Simmer for 15 minutes

Add 4-6 wedges laughing cow garlic and herb cheese

Blend in blender or blend with and emersion blender.

Add pepper to taste.

Top with low fat cheese.

***Can add cooked chicken, celery, broccoli or other vegetables.

Pita Paninis with Tuna, Sprouts, Zucchini & Avocado Cream

Y Health Matters

Ingredients

• 1 avocado, halved, pitted and peeled
• 1 clove garlic, minced
• Juice 1⁄2 lemon (about 4 tsp)
• 2 x 180g pouches cooked tuna in water
• 4 whole-wheat pitas (each 15cm in diameter), halved and pockets opened
• 110g alfalfa sprouts
• 1 zucchini, thinly sliced into rounds
• 1 Roma tomato, thinly sliced into rounds

Method

1. Prepare Avocado Cream: in a medium bowl, add avocado, garlic and lemon juice. Mash with a fork and mix well. Set aside.

2. Divide tuna evenly among pita halves, then top with equal amounts of sprouts, zucchini and tomato. Finish by spreading 1½ tbsp Avocado Cream in each half.

3. Toast pita halves in a toaster oven for 3 minutes, until cut edges are just beginning to brown. (Alternatively, you can place pita halves on a baking sheet and bake in a 175°C oven for 8 minutes or…

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6 Low-Cal Filling Fast Food Meals

Delicious Homemade Fresh Fruit Juices

The STL Veggie Lifestyle

 

Juicing is a great and easy way to increase fruit and vegetable consumption into your diet. There are many pros to juicing compared to eating whole fresh foods as explained here. A lot of us live very busy lives. Juicing allows for us to obtain our recommended amount of fruits and vegetables in one sitting. I have included both a slideshow and YouTube video of my favorite fruit juices.

To create juices, you need to either purchase a juicer or a blender. Juicers will produce a final product that is actually a liquid, while a blender will include the pulp. You can juice foods that have seeds and skin, but both will be discarded leaving only the juice of your whole foods if you use a juicer. The problem with this is that it eliminates some essential fiber from your foods. So juicing can not substitute eating whole fruits…

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Healthy Pumpkin Chocolate Chip Oat Bars, YUM!

HappilyForeverFit

So I LOVE the holidays and fall! I love making treats, getting cozy by a fireplace, holiday decorations and all that comes with the months of October, November, and December. My apartment is now officially “fall decorated out” complete with huge orange daisies 🙂 To top it off I made these deliciously healthy festive bars! I changed it slightly, but the original recipe is from Ambitious Kitchen, my FAVORITE food blog to follow. This is a must try for the month of October, they make a perfect breakfast and/or dessert!

Ingredients

• 2 1/2 cups oats
• 2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 1 1/4 teaspoon cinnamon
• 1/8 teaspoon nutmeg
• pinch of ground cloves (optional)
• 1 cup canned pumpkin
• 2 teaspoons pure vanilla extract
• 1/2 cup unsweetened applesauce (I just put one core-free apple in the blender)
• 1/2 cup brown sugar
• 1 coconut oil
• 1/3 cup chocolate…

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