Tips for Cooking Healthier

Healthy meals, whether they be for one or a family, can often be the biggest struggle my clients have. Knowing what to serve. Knowing how to cook. Having the time to cook. All of these can be barriers in the way of you and your family's health. We don't want to spend hours in the kitchen; however, we still want to make sure we (and our families) have the best nutrition available.

Check out some of the healthy cooking tips below to see what you can incorporate in your daily routine!

Try one new, healthy, recipe per week (or month)
Feel like you make the same things over and over again? Try cooking one new healthy recipe once a week or once per month. Start weeding through your stacks of paper recipes, cookbooks, or Pinterest saves. You may even find something that becomes apart of your weekly meal rotation!

Try better-for-you cooking methods
Instead of frying try baking, roasting or steaming for your veggies and protein sources. Baking can be a simpler way to get a meal on the table, since it is a bit more hands off once you get the food in the oven. Roasting is a great way to bring out the natural sweetness in veggies! Steaming can help to retain the nutrient content of your foods (versus boiling).

Leave sauces/dressings on the side
We often think about dressings or gravies on-the-side for eating out; however, try the same strategy at home. If you need to, cook with a small amount of the sauce you need and leave the rest on the side to use sparingly.

Swap it out
Do you normally use mayo? How about swapping in avocado instead? Normally use a lot of oil? Try swapping or cutting the oil with a low-sodium vegetable broth. Use white breads or rices? Try whole grain or brown rice options. Look at your typical meals/recipes and see where you can swap in a more nutritious item!

Use more herbs and spices
In place of high-salt, high-fat sauces or seasoning blends, try using fresh or dried herbs/spices - basil, parsley, sage, cinnamon, nutmeg, paprika. etc. Read through the label of your favorite seasoning blends to see if you can replicate a healthier option.

Cook once, eat twice
When cooking grains (rice, quinoa, barley, etc), cook in larger quantities. Use leftovers for the next day's meals so you can reduce the amount of time you spend in the kitchen.

Add at least 1 cup of veggies
Most Americans are not eating enough vegetables. One way to boost your intake is to commit to choosing at least 1 cup (2 servings) of veggies with each meal. Alternate with fresh, no-salt-added frozen or canned veggies. Try a variety of herbs and spices or sprinkle fresh lemon or lime juice on cooked veggies. The veggies will add a variety of nutrients (including fiber) to the meal and help to keep you fuller for longer.

How will you plan to cook healthier this week? Do you have a healthy cooking tip to share? Leave it in the comments below!

Healthy Holiday Tips

As we are nearing Thanksgiving, instead of ditching your healthy eating habits until January, create a balanced strategy to help avoid that dreaded weight gain. I have been saying to all of my clients this week to focus on incorporating healthy foods and habits versus just letting everything go for the next month and a half. With all of the stress of this season, having a well-fueled body can really help to get you through the day. Think about how much better you may function/feel with a good night's sleep and well-balanced breakfast? One thing is for sure is that this can definitely help you to walk away from tempting treats versus if you skimped on the healthy food when you woke up.

I don't think of the holidays as a time to be super stringent with your healthy diet. I mean, in all honesty, that is why I promote a healthy lifestyle versus a quick-fix-diet because of the fact that you can splurge every once in a while and not feel guilty for "going off your diet." It would be unrealistic to say to someone to avoid every sweet and treat at holiday dinners and parties.

So, what does a healthy lifestyle look like during the holidays then? It starts with realistic expectations. Don't say to yourself that you are going to aim for a 10-pound weight-loss from now until January if you KNOW that you probably won't reach that. All that does is set yourself up for failure and disappointment. Instead, try and focus on weight maintenance. Another realistic expectation may be to keep up with your gym or walking routine or continue to eat veggies and fruits every day (if you already are doing this consistently). It is hard enough to change your habits, let alone making major changes during the stress of the holidays.

Also, trying aiming for meal balance when you go to parties or settle down for dinner. Try to incorporate 1/4 of your plate as lean protein (turkey, chicken, fish, beans, tofu), 1/4 as whole grains/starchy (brown rice, quinoa, potatoes with the skin on, etc) and 1/2 as non-starchy veggies (broccoli, asparagus, salad, cauliflower, green beans, brussels sprouts, etc). If you know your having stuffing and mashed potatoes, try skipping the extra carbs in the rolls. Try really slowing down your meal and enjoying what is on your plate. Practice portion control with smaller scoops and plates. You can always go back for more later.

If your not in charge of the cooking this year, try just bringing a healthy side or dessert. You can still enjoy what is offered; however, at least you know you have one healthy option to fall back on. Something like veggies and hummus or fresh fruit with a light dip can be a quick and simple alternative. Don't go crazy trying complicated and new "healthy" recipes. Even doing simple swaps like brown rice for white rice in a casserole or plain Greek yogurt for sour cream, or using 1/4c less sugar in baking and adding 1 teaspoon of vanilla extract can all add up!

In the end, remember that the holiday season is about being with family/friends, not just the tasty food. To be your best self, you need to fuel your body properly and maybe even spending a little time recharging those batteries (i.e. sleeping more, going for a walk, reading, taking a long bath, etc)!

Happy holidays!

5 Tips for a Healthier Holiday Season (Halloween Edition)

We are coming up on that time of year full of holiday fun and FOOD!  It is totally fine to indulge a little throughout the holidays (I mean what fun would it be if you didn't); but you don't need to go all willy nilly and toss aside all your healthy habits until January. We are coming up on Halloween, so here are 5 tips for keeping your Halloween a tad-bit healthier!

Tip #1: Don't Buy It!
Can't keep Halloween candy in the house without breaking into the bag? Don't buy it until it is very close to the 31st. Also, try buying candies/treats that you don't like. I mean if you buy some candy corn and hate it; chances are your not going to be found snacking on it. If you do buy candy you like, get the miniature sized ones.

Tip #2: Hide It!
If you come home hungry and the first thing you see is that bowl of Halloween candy, do you really think you can bypass that for veggies. I think not. Don't even tempt yourself. Put extra candy away in cabinets, behind other food items. Give yourself a barrier!

Tip #3: Don't Leave on an Empty Stomach!
Whether you are going to a Halloween party or out trick-or-treating with the kids, eat something before hand! If you go out on an empty stomach, your making it that much harder to choose healthy options. Have some veggies and hummus, apple and peanut butter, or a Greek yogurt with chopped nuts. Basically, you are trying to balance what you eat with a little protein, carbohydrates (fiber), and a vegetable.

Tip #4: Drink Water!
Apple cider, mixed drinks, pumpkin beers, etc. All of these holiday drinks tend to be loaded with empty calories and tons of sugar.  Swap in 1 glass of water between drinks. Or try an unsweetened mixer instead of a sweetened one. Go for a lighter cider. Ha that rhymed :) Now, I'm not saying that you can't have them, but be sensible about it.

Tip #5: Keep Moving!
Did you have a large dinner? Did you overindulge in Halloween candy? Drink too much at a party? Instead of sitting around thinking about it, do something about it. Get out there and move. You can take a walk, go to the gym, do a workout video, etc. Not only will you be burning calories and getting your metabolism going, but also improving your mood and energy level.

Hope you found a tip in here that will help you as the holiday season gets rolling!