food

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.

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

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