2 minute 240 calorie breakfast and tips on snacking

I’ve been battling the sugar addiction after over a month of indulging. Today marks getting back on track and I wanted to share some tips I’m using to get there.

An easy breakfast (or in my case tonight, dinner) is to microwave your eggs. I’ve always been hesitant about this until I finally tried it.

-2 eggs
-2 tablespoons almond milk
-pepper
-1/4 cup shredded cheese

Spray your favorite (microwaveable) coffee mug with non stick spray, add eggs, milk, and pepper and beat/stir. Put in microwave for 45 seconds, stir. Add an additional 30-45 seconds until eggs set. Top with cheese (or don’t if your even healthier). Came out delicious! Just be careful because the eggs will be hot!

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When it comes to snacking and planning out your day, it’s important to be prepared with a healthy snack instead of caving at the donut box. I ziplock all my snacks ahead of time for the week so I can just grab them and go. I usually have carrots or an apple mid-morning and then almonds or a fiber bar in the afternoon after lunch. There are roughly 25 almonds in an ounce (or a small handful) which net you 160 calories, 3g of fiber, and 6g of protein.

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Pack ahead and beat the cravings!

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Butternut Squash Fall Soup: Under 200 calories per serving

I’ve been feeling under the weather this week but after work today I decided to make myself a healthy hot meal to help soothe my sore throat. A while back my roommate made a similar¬†soup and it was amazing! So I decided to tweak the recipe a bit to make it easier.

Ingredients:

  • 1 large butternut squash (peeled and cubed)
  • 4 large carrots (chopped – I didn’t peel them)
  • 1 small yellow onion (peeled and sliced)
  • 2 small green apples (or whatever your preference – the sweet balances out the squash)
  • 2-3 cups broth of your choice (I’m actually thinking about just using water or a mixture of water and almond milk next time to keep the sodium level low)
  • 1 teaspoon nutmeg
  • 2 teaspoons cinnamon
  • 1 teaspoon ground cloves

Instructions:

  • Heat a large soup pot to med/high heat and drop just a dab of extra virgin olive oil into the pan
  • Add chopped onion and stir until they brown
  • add in broth (or water/almond milk mixture) and the rest of the chopped veggies

  • mix in nutmeg, cinnamon, and ground cloves
  • stir and bring to a boil
  • cover and let simmer on low/med heat for 15 minutes
  • veggies will shrink and soften
  • add mixture (I did this with about 2 cups at a time) to a blender or food processor and then pour into another pan, serving dishes, or containers for later use. If you’re a non-glamorous chef like myself then it will look something like this:

This would be a great addition to a holiday meal but was super filling by itself. I split the entire recipe into thirds, had 1/3 for dinner and the rest into containers for lunch this week.

It’s also amazing just how LOW calorie (and filling) this dish is. Try it for yourself and let me know what you think and what adjustments you make. I created a nutrition label below ūüôā

Colorful: A good rule for what should be on your plate

We all know that fruits and veggies come in all colors of the rainbow but many people don’t realize that making sure you get a variety of color in your diet can be an easy way to make sure you’re getting the nutrients you need. Now that doesn’t mean¬†you should have a plate of¬†Cheetos, gummy bears, and twizzlers, although props¬†to you for being semi-creative.¬†I also want to stress that the term “diet” should be thought of in terms of what you DO eat and not what you DON’T or CAN’T eat. When we think of our diet in terms of restrictions alone that can make it a negative endeavour. Besides, your diet isn’t a fad, it should be your habit, your lifestyle ūüôā

Can you really tell what you’re getting from a food based on its color? Actually, yes!

  • Reds¬† such as tomatoes, strawberries, raspberries, red apples,¬†and watermelon contain lycopene¬†and contains great benefits for your skin, can actually¬†help you against sunburns, and helps to fight off¬†various forms of skin, lung, and prostate cancer.
  • Orange/Yellows such as carrots, apricots, mangos, yellow squash, and pumpkins contain beta-carotene (some of these more than others, like carrots) and vitamin A which have both¬†been shown to lower the risk of vision issues and macular degeneration. So there is a reason why pilots were instructed to eat lots of carrots during WWII – although it doesn’t have any direct correlation with improving vision and definitely doesn’t give you night vision, looks like I’m still going to need my glasses.
  • Greens¬†such as avocados, green beans, broccoli, green apples, cucumbers, spinach, and asparagus get their leafy color from chlorophyll and contain a high amount of Lutein. All of these create similar benefits to the ones mentioned above, including reducing risks for cancer, as well as skin and eye health.
  • Blue & Purples¬†like plums, blackberries, blueberries, purple grapes, and raisins contain an abundance of antioxidants, including anthocyanins that work to fight cells from damage and destruction! They also work to prevent blood clots and prevent heart disease – more reason to make those blackberry pies this summer ūüėČ
  • White¬†fruits and veggies like garlic, cauliflower, potatoes, onions, and bananas (yea yea their peal is yellow but the banana itself is actually more white)¬†serve as a great resource for potassium which helps your body maintain its fluid levels – which is why bananas are a great pre and post workout food! Potassium also can help prevent bruising, help cuts/scrapes heal faster (why didn’t I know this as a kid), and can help prevent migraines and headaches. These¬†fruits and vegetables have also been proven to reduce the risk of stomach cancers and aid in reducing blood pressure issues.¬†

So now you’re thinking maybe all those leprechauns were onto something with rainbows… I can’t promise you a pot of gold at the end of your plate but you will be winning the gold metal when it comes to your health (geeze cheesy today much?) I thought I’d include some pictures of what I eat on a regular basis. You’ll notice that I LOVE fish, eggs, and veggies, those are regular occurrences in my diet. But everything is super healthy, the fact is that I try to keep my diet colorful and balanced. It’s important to enjoy food as well as use it for fuel and nutrition.

 ^Mango salsa sun snack

 

^ Grilled Panini club, goldfishies, and grapes over cottage cheese!

^ Lunch makings! Open-faced pita sandwiches with hummus, sprouts, mushrooms, and olives are bomb!

^ See! ūüėČ

 

^ Breakfast of champions, eggs with chopped onions, fresh tomato, and BACON!!

^ Baked Tilapia with creole seasoning surrounded by garlic veggies

^ Scrambled eggies with mozzarella and veggies

^ Another open-faced hummus sandwich Рperfect weekend lunch

^ Taking lunch to work is soo much cheaper and can be so¬†delicious! Salad with¬†cherry tomatoes,¬†garbonzo beans, and cottage cheese for dressing.¬†I don’t eat Yoplaits anymore – they are LOADED with unnecessary sugar

^ Steamed over easy eggs, super simple, inexpensive, and a great way to get protein!

^ Summer time is great for fresh cantaloupe. I’ll buy them in bulk at Costco, then cut them up and take containers into work!

^ My Mom showed me a fun way to cut pineapple for a party. Cut a large pineapple into 4¬†long hotdog sections. Take a knife and slide it into one section as close to the exterior as possible. Then make another¬†slit at the top, making sure to not cut the top piece off. Then slide the knife in between the two cuts you made cutting the pieces in between. Then alternate pushing them¬†in and out to form a “row-boat”

 Go colors!