Category: food

food

Healthy Holiday Eating…Hmmm

by tekeelabLeave a Comment on Healthy Holiday Eating…Hmmm
Healthy Holiday Eating…Hmmm

Ok….I have to go there.  No one wants to hear about how to eat healthy during the holidays.   Seriously,  isn’t that what the holidays are all about….gatherings, celebrations, all centered around good food? I know Thanksgiving in particular, is the one time of the year when we can feast.  That is true.

The good news is that we can still feast without sacrificing our health goals!

For some, it is very important to manage health conditions such as keeping a target blood sugar range or a good blood pressure so you’re not feeling crummy at the end of the day or the next day.

Tips for healthy holiday eating:

Fill up on lean protein and non- starchy vegetables.  Turkey is a lean protein which means it is ok to get seconds.  Non- starchy vegetables are also low in calories (when not cooked in fat) and have very little carbohydrates which will not spike the blood sugar.  Non-starchy vegetables such as green beans, collards, cabbage, okra, or squash should be the go to at holiday gatherings.  Choose fresh herbs to season vegetables and other foods instead of salt.

myplate

 

Plan ahead. Eating healthy during the holidays requires a little bit of planning.  For example,  choose a low calorie breakfast on Thanksgiving morning.  It is not the time to fill up on pancakes and syrup (sigh).  Also, do not skip breakfast.  It is important to not skip a meal to avoid overating at the next meal.  Desserts are a must, so plan ahead for them by eating smaller portions of other heavy carbohydrates such as mac/cheese, rice and potatoes.

Move!  While food is a central point of our holiday gatherings, don’t forget the other F’s….family, friends and fun.  Get everyone together and go for a walk either before or after you eat.   Choose activities that will get every one moving and involved.

Enjoy every bite.  Eat mindfully by not eating fast.  Create a plate that appeals to the eye and enjoy every single bite.

Get back on track.  Even if you don’t meet your health goal at a holiday gathering, remember there is always tomorrow.   Don’t beat yourself up….start again the next day.

Let’s live!

Tekeela

 

 

food

Fall, Fun and Food….My Top 5 Fall Recipes!

by tekeelab2 Comments on Fall, Fun and Food….My Top 5 Fall Recipes!
Fall, Fun and Food….My Top 5 Fall Recipes!

If you are like me, you can’t help but wonder where this year has gone.  We just slid right into Fall a few days ago.  Seriously, did Spring and Summer even exist?  We are into the last few months of 2018.  Sigh!  I am ok with Fall though.  It just happens to be one of my favorite seasons.  From the nice cool weather and the beautiful colorful leaves to the festivals and fairs, and yes, yes…football!  We are a football family!  Football for us,  means gathering, coaching the teams (because we know more than the paid coaches), and eating!!! Throw in some apple picking and hands down fall is all about food and fun- (I threw in a throwback pic of some apple picking fun).

I want to share with you my top 5 favorite Fall recipes.  Some are a classic in my home and others…well, they are just my favorite and my family could care less.

First up is a recipe that my husband actually stumbled upon in the Charlotte Observer a few years ago- Chicken Tortilla Soup.   What I love most about this recipe is that it is very low maintenance and the crock pot does most of the work (plus, the quick-grab rotisserie chicken, really does the trick).

IMG_soup_tortilla_2_1_O15RQRTI_L158994490

My second favorite recipe is one that I recently stumbled upon….Loaded Nachos (Pioneer Woman).  I can’t say enough about Ree Drummond.  She is my kind of girl.  I love this recipe because of all of the colors that somehow remind me of the Fall leaves.  Plus, a colorful plate really is an appealing plate! I use ground turkey and it tastes just as good.

nachos1

Next up is a Skillet Granola- Apple Crisp recipe from Food Network.  Fall is all about apple picking so any recipe that calls for apples, are perfect.  Plus, I love pumpkin spice anything!

apple cobbler

The next one to make my list is a recipe for Roasted Vegetables that I found on Pioneer Woman (did I mention that Ree Drummond is my girl- Ha).  I love the simplicity of the recipe, and I have added several other vegetables and each time, the taste never disappoints.  The beautiful colors create a beautiful plate!

roastedveggies1

The final recipe to make my top 5 Fall recipe list is a Slow Cooker Lemon Garlic Chicken recipe that I found on WebMd a while back.  I love the slow cooker because dinner can be cooking while you are going about your day.  Also, it gives extra time for the spices to marinate slowly. Yum!! Lemon…garlic….chicken….need I say more?!

300x300_slow_cooker_lemon_garlic_chicken_recipe

We better buckle up our seat belts because this year is flying by.  Let’s try to somehow enjoy this season and each day with those we love.  I would love to gather more fall recipes so please share your favorite!

 

Let’s live!

Tekeela

food

Veggies, Veggies, and more….Veggies!

by tekeelabLeave a Comment on Veggies, Veggies, and more….Veggies!
Veggies, Veggies, and more….Veggies!

We all heard growing up that we ‘must eat our vegetables’.  While some of us may have mastered this task, getting the recommended servings each day can be a challenge.  I love the idea of eating lots of veggies because it is a way to fill our plates up without adding alot of calories.  Plus, they add lots of needed vitamins and minerals.  Fiber from vegetables can aid in weight loss, lower cholesterol levels, and assist with proper bowel function.

According to Choosemyplate.gov (click on link for more tips),  “the amount of veggies we need to eat depends on our age, sex, and level of physical activity“.

While we may have some vegetables that are our least favorite, there are so many to choose from!  Below are some tips to add veggies to each of your meals and snacks:

Breakfast

Add veggies to omelets.  Veggies such as spinach, tomatoes, mushrooms, onions, and peppers can add color and taste to those boring eggs.

Add veggies to smoothies.  Veggies such as spinach and kale is a sneaky way to get the veggies in without sacrificing the taste of the smoothie.  Adding avocado can give your smoothie a rich texture.

Add veggies to juices.  Juicing is back on the scene and is a perfect way to toss in veggies that maybe we normally wouldn’t choose (beets and radishes).

Lunch 

Add veggies to salads.  Salads are a go to for lunch but they don’t have to be boring.  Choose dark, leafy veggies such as spinach or kale to be the base of your salad.   Change the veggies from day-to-day (also salad dressing) to give you a different taste.  Don’t overlook veggies such as red cabbage, scallions, snow peas and green peppers which can add a lot of flavor to your salad.

Add veggies to your sandwiches and wraps.  Just like with salads, choose different veggies to change the taste.  Drizzle olive oil or even use pesto to add more flavor to your salad/wrap.

Dinner

Add veggies as the main side to your dinner.   There are so many veggies (click on link) to choose from so be creative.  Try roasting them in the oven to add variety ( just rub on the olive oil and season).

Snacks

Yes! Veggies can be wonderful for snacks as well.  Ditch the carrots and cucumbers (maybe) and opt for sliced zucchini, squash, or peppers.  These are great uncooked and if you have already used them in your morning omelet or salad,  just save some over for snacking.  Sweet potatoes when roasted may satisfy the sweet tooth (especially if you sprinkle on some cinnamon).  Finally, make up some kale chips (hmmm) by roasting kale.  I had to save that one for last because kale chips may sound a bit interesting but don’t knock them until you try them!

Challenge yourself!  See how many vegetable servings you can get in a day!  I would love to hear from you!

Let’s Live,

Tekeela

 

 

 

 

 

food

March is National Nutrition Month

by tekeelab2 Comments on March is National Nutrition Month
March is National Nutrition Month

March is set aside as the month for us to take a closer look at our nutrition/eating habits.   So, let’s dive right in… For some, making a few tweaks is all you will need to reach your nutritional goals.  For others, it may take a little more work.

When choosing to make changes in the way we eat, it is very important to set small, simple goals.  During an initial health coaching session, I like to start with breakfast.  Some good breakfast goals may include:

  • I will not skip breakfast.
  • I will add a good protein source to my breakfast.
  • I will reduce the amount of fat in my breakfast.

Once you have reached your breakfast goal, then move on to lunch and finally on to dinner.  Be realistic when setting goals and give yourself some time.  For example, it may take a month before you reach your breakfast goal.

Other nutritional goals may include:

  • I will only eat out twice a week.
  • I will add a fruit/vegetable serving to each of my meals.
  • I will drink water with 2 of my 3 meals.
  • I will make healthy snack choices.

Test your nutrition knowledge by taking fun nutrition quizzes at choosemyplate.gov (click here).

For other nutrition tips, see the nutrition page under health/wellness.  Also, feel free to contact me (under contact tab) with any additional questions.  Be sure to follow this blog by signing up to receive new posts by email.

Let’s Live,

Tekeela