In life, it’s the little things that count. Not the great big momentous occasions, but the daily moments that all strung together, make up your own personal circle of life. We cannot measure the quality of our lives by the big events like birthday celebrations, weddings, baptisms and graduations. It’s the day-to-day stuff that makes up your life.
This is also true with eating. It’s not just the big meal occasions—dinner out, Thanksgiving, birthday cake and such. Becoming a healthy eater has everything to do with daily decision making over what will go in your mouth, rather than worrying about a special occasion (I say, splurge and enjoy it! The next day, do penance and throw in a little extra exercise and pare a few calories off your daily intake for the next few days.)
But it’s those daily decisions that count; to choose not to drive thru and wait an extra 15 minutes to get home to real food. It’s choosing fruit over donuts; water over soda and not to have that bowl of ice cream watching TV. Those are the little decisions that matter much more so than eating an extra piece of pie at Thanksgiving. Yeah, overindulging is hard on your body and we talk about being “Thanksgiving full” as the ultimate test of fullness, but the daily awareness of what you put in your body is what the definitive cause and effect of how your body looks, feels and operates.
Sometimes it’s easy (like the above example of fruit over donuts). Other times, it’s harder to know what to do. Here are some easy swaps to help you to save calories, your health and your sanity, too, so you know that what you’re doing will make a difference!
Instead of a blueberry muffin (which, let’s be honest, is really a cupcake with blueberries in it!) have a cup of Greek yogurt with 1/2 a cup of blueberries stirred in. Save yourself 249 calories (and some considerable carbs!).
Instead of a 2 slices of whole wheat bread, have 1 Orowheat Sandwich Round (whole wheat also), saving yourself 140 calories!
Instead of 1 cup of white rice, have 1/2 cup of brown rice mixed with chopped steamed broccoli. You’ve just saved yourself nearly 100 calories (and ratcheted up the fiber count, too!).
Instead of a pork chop, go for an equal serving of pork tenderloin and save yourself 50 calories (plus a lot of fat grams!).
It’s not that difficult to make a big difference a little bit at a time. Awareness counts as much as calories do. Keep that in mind as you hit the grocery store this week!
Our Dinner Answers menu planner allows you to completely personalize your grocery list and do your grocery shopping from your PHONE! Check it out!
Hands up if you ever questioned your parents when they told you not to waste your food because there are people starving in Africa.
As a child this really doesn’t make a lick of sense. How can the food I don’t eat help a starving person? Are we actually going to ship our leftovers to them?
We all know as adults that this was our parents’ way of trying to encourage us not to waste our food. But the truth is, if our ancestors could see how much food we’re wasting day in and day out, they would be absolutely appalled. And you know what? It really, really makes me mad; it doesn’t have to be this way!
1.3 BILLION tons of food gets wasted per year by people from all over the world. That’s billion, with a B.
To put this all into perspective, that is roughly one third of the food this planet produces. ONE THIRD. Wasted. And this is happening while 925 million people on the planet are suffering from hunger.
This is just not right and it’s not doing our planet any good. Food disposal is hard on the environment and it costs money. Not only is good money wasted by throwing out food we paid for, but roughly a billion dollars is spent on getting rid of wasted food in the United States each year.
And while we can’t stop the world from being wasteful, we can put an end to wastefulness in our own homes. Here are a few ideas:
1. Make meal plan each and every week (all of our Dinner Answers menus come with a categorized shopping list) before you go grocery shopping. You’ll only buy what you need.
2. Avoid buying in bulk unless you know you will eat the food you buy, or unless you plan to donate some of that food to a food bank or soup kitchen
3. Serve smaller portions to your family so food isn’t scraped into the garbage
4. Plan leftovers from today’s dinner for tomorrow’s meals (I do this all the time!)
5. Check expiration dates of everything you buy, so you’re not putting your groceries directly in the garbage when you get home
6. Take a cue from the grocery stores and rotate the food in your fridge. Put newer produce towards the back and bring older food to the front so it doesn’t rot back there
7. Use your crisper drawers for items you eat a lot, like carrots and apples. It’s not called a crisper, not a rotter, so don’t put easier-to-forget-about items down there to languish where it will just turn to a nasty mess.
By: Leanne Ely
It’s time for Tricks, Tips and a Recipe! And in honor of this most ultimate summer squash, today we’re giving it the attention it deserves. Sound good?
Zucchinis are packed with beta-carotene, potassium and B vitamins. They also provide fiber and a bit of Vitamin C, but a large zucchini contains only 16 calories!
While zucchini can be used in muffin and loaf recipes, I prefer to eat it in its pure form, simply stir fried as a simple side dish. Oh you know what else is good? Grated zucchini sautéed in olive oil and a bit of garlic with salt and pepper. Absolutely delicious and almost rice-like in texture.
This is one versatile and delicious veggie!
Now, it’s time for your Trick:
If you don’t know what to do with all that zucchini in your garden, grate it up and put it in the freezer, sealed individually in one-cup servings.
Select small to medium sized zucchini if you’re eating them for flavor. The bigger guys start to lose their taste after awhile. They’re okay for purposes like zucchini bread, but they won’t do much for you in a stir fry.
And your Recipe from our new 21 Day Knock Out!
Fried Egg and Veggie Skillet
2 tablespoons coconut oil, divided
1 medium onion, diced
1 large red bell pepper, stemmed, seeded and diced
1 pound zucchini, quartered and thinly sliced
Sea salt and freshly ground black pepper to taste
1 teaspoon fresh chopped thyme
4 large eggs
COOKING INSTRUCTIONS: In a very large skillet over medium high heat, melt half the coconut oil. Add onion, pepper, and zucchini and sauté for 5 to 8 minutes, until tender.
Season with sea salt and freshly ground black pepper to taste. Stir in thyme.
Move the veggies to the outer edges of the skillet and lower the heat to medium. Add the remaining coconut oil. Crack eggs into the center and fry for 1 to 2 minutes. Flip eggs over and fry for an additional 1 to 2 minutes, or until eggs reach desired doneness.
Carefully scoop vegetables out and top with eggs. Season eggs with sea salt and freshly ground black pepper. Serve immediately.
If you want more tasty recipes to help you stay on track and get ready for summer, join me on our new 21 Day Knock Out here!
By: Leanne Ely
I shared some tips with you a couple weeks ago about grilling meats but there’s more to summer barbecue season than burgers and steaks!
Why turn on the stove to cook your veggies when you have a perfectly good hot grill already prepped? Never mind the fact that grilled veggies and fruits taste like something out of Heaven — if you know how to cook them properly!
Here are some of my best produce grilling tips:
Don’t use your veggie peeler. Don’t peel your vegetables before you grill them. Another reason why you need to buy organic produce! You’ll lose the nutrients and much of the flavor if you peel your veggies before they hit the grill. You’ll also get a smokier flavor if you leave the peels on. Remember the clean fifteen list and the dirty dozen when you’re trying to decide where to invest in organic produce.
Precook. Some hardier veggies need a bit of precooking to shorten the time they must spend on the grill. These types of vegetables would include: asparagus, broccoli, beets, artichokes, parsnips, carrots, winter squash and potatoes. Steam them or blanch them until they are only slightly tender, then pat them dry and cook them on the grill. That extra step will make sure the outside and inside of those sturdy veggies are cooked evenly. Vegetables like peppers, onions, eggplant, fennel, tomatoes and summer squash can be grilled raw.
Oil them. Rub a tiny little bit of olive oil (not extra virgin) or coconut oil on your veggies before you grill them. This will help prevent them from sticking to the grill, and it will also help keep them from drying out. Just a little bit because if there’s oil dripping from the food, you’ll experience flare ups.
Soak your fruits. Before grilling fruits, try drizzling them with honey or maple syrup, or soaking them in liquor. Talk about a flavor burst! Especially if you’ll be serving grilled pineapple or pears for dessert. Yes you can grill pears! You can also grill apples, watermelon and peaches. Reach for fruit that is firm and just barely ripe for your best options in fruit grilling.
Indirect heat. When grilling fruits and veggies, you want moderately hot coals or indirect heat. You may need to move them around throughout the cooking process to make sure they cook evenly.
Stick it to them. Skewers are great tools for grilling veggies. It’s tempting to make beautiful kabobs out of meat and veggies but if you want to ensure even cooking, skewer all the same type of veggie per skewer. Cherry tomatoes, mushrooms, chunks of onion and pineapple are all wonderful cooked on skewers.
Use packets. Some veggies don’t lend themselves well to skewers or grill baskets. Peas, beans, sliced peppers, etc. For these lovely foods, try making a packet out of tin foil and cook them that way. This is also a good way to cook potatoes, or to cook other veggies with a sauce or topping of some sort.
There you have it.
Have I missed anything? Do you have anything to add?
By: Leanne Ely
Most of us are familiar with the common yellow weed that marks the onset of spring and in many parts of the country.
Dandelion greens are the enemy to gardeners everywhere, but these flower bed nuisances are actually real nutritional superstars.
Dandelion greens are very high in vitamins A, B, C and D. They are rich in magnesium, potassium, iron, zinc and calcium. Dandelion greens are commonly used in contemporary herbal medicine because of their diuretic properties. They’re used to suppress appetite and as a digestive aid – dandelion greens are great for gut health.
I know dandelion greens are good for me, but I also love their bitter flavor. I enjoy dandelion greens sauteed in some olive oil, rendered bacon fat or a little butter with garlic, onion and some salt and pepper. They are absolutely delicious served alongside bacon and eggs in the morning. Mmm mmm!
Are you getting hungry for dandelion greens?
Now, it’s time for your Trick!
If your lawn is full of dandelion greens in the spring and you are confident that chemical herbicides have not polluted the soil or air around your home, go ahead and harvest your own! Choose pale green leaves (the pale green leaves are tastiest) and get them before the plant flowers. After the dandelion plant flowers, the greens become more bitter. If you can manage to keep the root in tact with the plant, the greens will last longer in the fridge if you’re not eating them right away.
Wash your dandelion greens thoroughly under running water after you harvest them, or bring them home from the grocery store. Wrap them in damp paper towels and keep them in the fridge for up to a week. You can freeze dandelion greens after they’re cooked.
And your Recipe:
Green Chili Southwest Scrambled Eggs
1 tablespoon coconut oil
3 cups chopped dandelion greens
1 medium onion, chopped
2 large tomatoes, chopped
3 (4-ounce) cans diced green chiles
1 small head cauliflower, cut into florets
1/2 teaspoon garlic powder
Sea salt and freshly ground black pepper to taste
6 eggs, beaten
In a large skillet over medium heat, heat coconut oil. To the oil, add the next 6 ingredients (dandelion greens through garlic powder). Cook for 5 minutes, until vegetables are slightly tender.
In a medium bowl, whisk the eggs and salt and pepper and pour over the vegetables. Reduce heat to low and stir. Cook for 5 to 10 minutes, until eggs are set and vegetables are tender. Serve warm.