I believe that food is the ultimate mind-body tool, impacting our ability to concentrate, ability to focus, channel our mental clarity, increase work performance, increase and sustain physical ability, support healthful aging, and increase our energy.
But we often make things MUCH more complicated than it needs to be with our calorie counting, avoiding certain types of foods, or eating on a specific timeline.
The key is to Keep It Simple.
Elaborate meals, although beautiful and probably delicious, take time (that we sometimes do not have) and use ingredients (that we may not have available in our local stores), and are not always conducive to my children’s picky palettes. After coming home from working full-time...cooking in the kitchen for another 90 minutes does not sound like fun. Can I get an Amen?
The base of any good meal is a balance of vegetables, a lean protein, and a healthy starch.
My Go-To for Veggies:
You can sauté, steam, roast, or eat them raw. Mix it up! Try to incorporate different veggies to keep from getting bored. Have a few kinds of fresh or frozen produce ready to go and you can always roast 2-3 veggies on the same sheet pan in the oven for a little variety/meal prep.
Breakfast: Egg scrambles with veggies. Feel free to use egg whites if you prefer and load them up with peppers, onion, garlic, tomato, or spinach. This is where your creativity can shine! Jazz it up with a little ham, turkey, sausage, bacon, and cheese to make even more yummy.
Lunch: I typically use left-over cooked veggies and add it to a lean protein or utilize my fresh veggies and add them to a wrap or pack a salad. Utilize pre-cut veggies and bagged salad mixes for greater convenience 😉
Supper: I LOVE roasted veggies. I will often add a variety of fresh veggies to a sheet pan and use my handy dandy pastry brush and brush on some olive oil and seasoning. Bake at 375 degrees for 30 minutes and enjoy! I love to use Greek or Cajun seasoning are the bomb!
Breakfast: Eggs are a great item for breakfast, they are cost friendly, AND are a great source of protein. Protein helps keep us full, so we stay satisfied longer and don’t get “hangry” by 10:30 A.M. Hard-boil, poach, easy-over, scrambled, whatever-eggs are delish. Mix it up!
Lunch: I’m a leftover lover. Typically, I eat a mix of easy proteins like baked or grilled chicken, pork tenderloin, leftover casserole dishes, deli meat with no nitrates and preservatives, or canned tuna.
Supper: Here’s where I get creative. I often combine my whole grains and proteins in some sort of a casserole (double whammy, right?) I use a lot of lean ground beef, chicken, or turkey, as well as chicken breast, pork tenderloin, turkey kielbasa, or steaks.
Breakfast: Get your morning started with whole wheat toast, whole wheat English-muffins, oatmeal, whole-grain cereals like Cheerios, Chex, Kashi, Total, etc.
Lunch: Whole-wheat tortillas or whole-wheat bread for sandwiches and wraps are a great option.
Supper: Whole wheat pasta, brown rice, quinoa, and lentils cooked in low sodium chicken, beef, or vegetable broth tastes delicious. Liquid to grain ratios can usually be found on the box or are easily found on the internet.
Using the grocery list from last week, and the ideas above combined with your instincts will help you create some kick butt healthy meals you will love. Try not to get overwhelmed. Have fun and most importantly...enjoy!
Tune in next week to learn more about meal planning. Having a plan makes things more manageable and increases your success!
I love talking about food and would love to hear what you LOVE to cook that makes you FEEL great!
-Be healthy, live well