Three simple tips for healthy eating.
-by Alex Curtis
Looking good and feeling good starts with proper nutrition. Here are some basics to think about when planning your next meals:
- Portion Control- being able to visualize portion sizes is an important diet tool. If you understand what a portion really looks like you will be able to monitor how much you are consuming. Here are some helpful tips.
- 1 cup cooked rice, pasta, etc= 1 baseball
- 1 medium fruit= 1 baseball
- 1 cup fresh fruit/vegetables= 1 baseball
- 3 oz. meat/poultry= deck of cards
- 3 oz, grilled/baked fish= check book
- 2 tbs peanut butter or hummus= 1 golf ball
- 1 oz. cheese= 3 stacked dice
- 1 cup yogurt= 1 baseball
- 1 tbs dressing= 1 poker chip
- 1 cup strawberries= about 12
- 1 cup carrots= about 12 baby
- ¼ cup almonds= about 24
- 1 tsp oil= size of tip of thumb
- Clean eating- foods we purchase daily are filled with added preservatives and sugars. Refined sugars are a diet disaster. It is important to limit processed foods. Aim to eat foods that contain less than 6 ingredients. Try not to eat things that have sugar as one of the top 4 ingredients. This can be written as sugar, corn syrup, fructose, and many other names. Stick to whole foods like fresh fruits and vegetables and whole grains such as quinoa, barley, and brown rice.
- Small frequent meals- It is important to not let yourself get hungry. In order to keep your energy up and your metabolism going you need to eat about every 4 hours. When your body goes too long without food it starts to protect itself by storing calories and fat when you do finally eat. Not letting yourself get too hungry will also prevent you from eating too much during meals. Keep with 5-6 small meals throughout the day.
With those tips in mind, Here are a few healthy recipes to get you going:
Brussels sprouts with pine nuts
- 1 1/2 pounds Brussels sprouts, trimmed
- 1 tablespoon pine nuts
- 1 tablespoon coconut oil
- 1/4 cup finely chopped shallots
- 2 tablespoons dried currants
- 1 teaspoon chopped fresh thyme
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1/2 cup vegetable broth
1. Separate sprouts into leaves, leaving just the center intact. Set aside.
2. Heat a large nonstick skillet over medium-high heat. Add nuts to pan; cook 2 minutes or until toasted, stirring constantly. Coarsely chop nuts.
3. Melt coconut oil in pan over medium-high heat. Add shallots to pan; sauté 1 minute or until golden, stirring frequently. Stir in Brussels sprouts centers and leaves, currants, thyme, salt, and pepper; toss to combine. Add broth. Cover, reduce heat, and cook 7 minutes. Increase heat to medium-high. Uncover; cook 4 minutes or until liquid evaporates and sprout centers are tender, stirring frequently. Remove from heat; sprinkle with nuts.
Quinoa with mushrooms, kale, and sweet potato
- 1 cup quinoa
- 2 tablespoons olive oil
- 2 small sweet potatoes (about 1 pound), peeled and cut into 3/4-inch pieces
- 10 ounces button mushrooms, quartered
- 2 cloves garlic, thinly sliced
- 1 bunch kale, stems discarded and leaves torn into 2-inch pieces
- 3/4 cup dry white wine
- kosher salt and black pepper
- Place the quinoa and 2 cups water in a small saucepan and bring to a boil. Reduce heat and simmer, covered, until water is absorbed, 12 to 15 minutes.
- Meanwhile, heat the oil in a large pot over medium heat.
- Add the sweet potatoes and mushrooms and cook, tossing occasionally, until golden and beginning to soften, 5 to 6 minutes.
- Stir in the garlic and cook for 1 minute.
- Add the kale, wine, ¾ teaspoon salt, and ¼ teaspoon pepper. Cook, tossing often, until the vegetables are tender, 10 to 12 minutes.
- Serve the vegetables over the quinoa
Our friend Alex Curtis is a wellness coach and teacher at Corepower Yoga. Follow her blog at http://www.alexcurtiswellness.com/