Tips for Using Winter Fruits and Veggies

The cold weather has been creeping upon us, which means that winter is right around the corner. Though we have to embrace this cold weather, there is something we can look forward to --- winter vegetables and fruits! Yes, those delicious, hearty vegetables that amp up our soups, and fill our homes with a distinct aroma while roasting, and those sweet fruits that we look forward to helping build our immune system! You may be wondering what’s so special about these fruits and vegetables, and what on earth am I supposed to do with them? Well, you have come to the right place, because today's post is all about that!

Winter Squash

Winter squash is typically the first vegetable that comes to mind for this season. What is wonderful about these vegetables is that they are harvested in the fall and can last through the wintertime. There are a variety of squashes that fall under this category, such as butternut squash, acorn squash, spaghetti squash, sweet pumpkin, and delicata squash. These vibrant squashes are rich in antioxidants (vitamin C and E), potassium, and fiber! Roasting these vegetables brings out their natural sweetness and fills your home with a delicious, nutty aroma. Winter squashes also make excellent soups and side dishes to help warm you up during the cold weather!

Clementines, Mandarins, and Tangerines

Now, you may be wondering what the difference is between these 3 fruits since their names are often used interchangeably. Tangerines and clementines are a type of mandarin. Clementines tend to be sweeter, easier to peel, and are usually seedless. Tangerines, on the other hand, are a bit more sour and contain seeds. Both fruits have great antioxidant properties with more than a day’s worth of vitamin C! These immune-boosting fruits are great for this time of year when cold and flu season is in full effect. These little guys last around a week in the fridge, and are great to keep on hand as an on-the-go snack!

Kale

Kale has grown in popularity due to it being labeling as a “superfood.” This dark, leafy green is a member of the cabbage family, and has a bitter taste. Kale is very versatile when it comes to cooking since it can be used in soups, roasted into kale chips, eaten raw in a salad, or sauteed in a stir-fry (just make sure you cut the tough rib out). This green is an excellent source of vitamins A and C, and a good source of calcium and potassium. Below is a delicious and simple kale chip recipe that is sure to satisfy your crunchy snack cravings.

Simple Kale Chips

Ingredients

2 cups kale leaves (washed, de-stemmed, and torn apart) )

1 tablespoon olive oil

Salt and pepper to taste*

Directions 

1. Preheat oven to 375 degrees F.

2. Place kale leaves on a large baking sheet. 

3. Drizzle kale with olive oil and spices*.

4. Bake for about 15 minutes, keeping an eye on them so they do not burn. 

*You can use any combination of spices for your kale chips, such as: garlic powder and parmesean cheese, hot pepper flakes, cayenne pepper with lemon zest, or your favorite seasoning blend! 

Post is guest written by Christine Farinella - Current dietetic intern with the University of Delaware  that holds a Bachelors of Science in Nutrition & Dietetics from West Chester University. 

References:

-Fruitsandveggiesmorematters.org - Thekitchn.com - Acefitness.org - Diffferencebetween.net - Foodnetwork.org

Tips for Mindful Eating

One big thing I have been talking about with my clients is the concept of "Mindful Eating". Mindful eating is about being present in the moment and stopping to think about your food choices. Mindful eating includes ideas like: tasting and savoring the food you eat, slowing down your meal time, and asking yourself if you are eating because you are truly hungry or just bored/stressed. Mindless eating can lead to weight gain because of the excessive calorie intake of mainly unhealthy foods. I mean lets face it, most people are not mindlessly snacking on carrots or celery, right?

There has been a lot of research about how your food environment influences your eating habits and affects how mindfully you eat. By food environment, I mean how your kitchen is set up or what you have on your table or the snacks you choose to keep at your desk at work. If you store unhealthy foods like chips or pretzels on the counter and bury the fruit in the drawer of the fridge, you are way more likely to choose the chips when you come in your house hungry. Same as if you have chocolate and candy in your desk drawer but left your roasted almonds in your car, you are way more likely to choose the candy when hunger strikes at work. How you set up your food environment can either help or hinder your chances at achieving and maintaining a healthy lifestyle.

Below are some tips I have used with clients that can help improve mindfulness with eating!

Don't Leave Food Out
Avoid leaving high calorie snack foods on the counter. If you are putting anything out, make it fruits or vegetables.

Put Healthy Foods at Eye Level in the Fridge
Wash and cut produce and store in clear containers. When you open the fridge, make your fruits and veggies the first thing you see and you are more likely to eat them.

Hide or Eliminate Unhealthy Foods From Your Cabinets
You know yourself better than anyone else. If you can't keep chips hidden in the back of the cabinet without eating the whole bag at once, then don't buy them at all.

Don't Eat and Cook
I get so many people who tell me they snack while cooking! Chances are they end up forgetting how much they ate and being stuffed up on unhealthy foods before they even get to dinner. If your not snacking on veggies, then put away the munchies! Try chewing gum, using mouthwash, or sipping an unsweetened beverage instead.

Use Smaller Plate and Bowls
This is one of those things that everyone says; however, it does work!

Leave Leftovers on the Stove
This goes along with using smaller plates and bowls. I mean you may have a smaller plate, but still refill it more than if you just ate the regular size. By keeping leftovers away from the table, it forces you to get up for seconds. During that time, assess your hunger level and think about if you are truly hungry or just want more. You can also pack up the leftover before you eat, so you are less tempted to overindulge!

Turn off the TV
Watching TV and eating is one of the biggest drivers towards mindless eating. People end up eating more and again it is not normally the steamed broccoli when they do. So, turn off the TV and pay attention to what you are eating and maybe even the conversation at the table.

Force Yourself to Sit
Do you find yourself wandering around the kitchen munching? Or grabbing a bag of chips or crackers and eating right from there while standing? Instead of standing and eating from the container, which makes it easy to lose track of how much you consume, portion out your food and take the time to sit and enjoy it.

Hopefully, you find one strategy that can help you to eat more mindfully and improve your diet in a healthy way!

Watch "An Overview of Mindful Eating"

Healthy Breakfast Ideas

Looking for some healthy ideas for the most important meal of the day (breakfast if you were wondering)? You have come to the right place!

Skinny Pancakes Recipe 1
Ingredients: 2 egg whites, 1/2 banana, 1/2 teaspoon vanilla, 1/2c uncooked oatmeal, dash cinnamon
        *Optional add-ins: fruit, honey, unsweetened coconut, protein powder, etc.
Directions: Blend together all ingredients. Cook in a frying pan over medium heat.

Protein Pancakes Recipe 2
Ingredients: 1/2 banana, mashed (or 1/4c applesauce), 1 scoop of protein powder, 2 egg whites, cinnamon to taste
        *Optional add-ins: fruit, honey, unsweetened coconut, etc.
Directions: Blend together all ingredients. Cook in a frying pan over medium heat.

Protein Pancakes Recipe 3
Ingredients: 1 egg white, 6 oz. plain greek yogurt, 1/4 c almond or coconut flour, 1 scoop protein powder, 1 teaspoon baking soda
Directions: Stir together dry ingredients. Stir together wet ingredients. Add wet to dry ingredients. Cook in a frying pan over medium heat.

3-Ingredient No-Bake Bars
Ingredients: 1 cup natural peanut butter, 1 cup honey, 3 cups of oats, protein powder (optional)
Directions: Heat peanut butter and honey in a saucepan on low heat until liquid. Mix in oats and protein. Press in a 9x9 pan and refrigerate overnight.

Breakfast Add-Ons

-Add fruit to pancakes, cereal, or toast.

-Add flaxseed and granola to yogurt.

-Add protein powder to your smoothie.

Ideas for Breakfast On-The-Go
Let's face it, you don't always have time to make fancy breakfast meals. So, what do you do instead? One option is to make a large batch of protein pancakes, bars, or muffins and store in the fridge/freezer to use all week. Another option is to make a quick smoothie (fruit, yogurt/milk, peanut butter, ice, protein powder). I use the magic bullet. It is the perfect size for 1 smoothie and the cups are portable! Another option is to make a trail mix to snack on while you drive.

Happy breakfast eating!




http://thejoyofeverydaycooking.com/3-ingredient-no-bake-peanut-butter-bars/

Snacking and Healthy Eating on the Go

Scenario 1: From the minute you get up in the morning, you are running like crazy, whether it is with your job, your family, your hobbies, or all of the above. You may have just enough time to grab breakfast in the morning. If not, your stomach is grumbling leading to the perfect setting for that salty, fatty, not-so-good snack. Scenario 2: You don't eat all morning and before you know it, your stuffing cold leftovers into your mouth at the fridge. Scenario 3: You experience both scenarios mentioned before, depending on the day.

Whatever your scenario may be, here are simple tips and recipes to help you curb the cravings and snack healthy!

Let's start off with a brain buster question. Are 100-calorie pack snacks "healthy?" Truth is, no. They are basically 100 calories worth of carbohydrates. Since simple carbohydrates turn into sugar in your body, they are basically 100 calories worth of sugar. While they are better than eating chips out of the bag and help with portion control, they are no match for the endless possibilities of healthy snacks.

Tips for Healthy Snacking
1. Design your snacks like mini-meals. Include protein, fat, and healthy carbohydrates.
2. Resist the urge to snack when you are bored or stressed. Try going for a walk or reading a book to get your mind off of food.
3. Don't snack in front of the TV. This leads to mindless eating and lack of portion control.
4. If you are one to eat from the chip/pretzel bag, take out a serving and put the rest away in the cabinet.
5. Make snacking interesting! Try something new and different (like macadamia nuts or avocado slices).

Tips for Snacking On-The-Go
1. Pack your snack the night before, or at the beginning of the week. If you are making non-perishable items (trail mix or homemade granola bars) portion out a serving so they are easy to grab on the way out.
2. Remember to read the nutrition label. Sugar should not be one of the first 4 ingredients!
3. Choose high-fiber snacks like fruits and vegetables to keep your fuller for longer.
4. Stash carrots, peanut butter, and crackers in your bag or desk drawer so you always have healthy food nearby.
5. If the vending machine is all you have as an option, opt for nuts (protein and fat) or a lower sodium food.

Simple Snacks for Home or On-The-Go
-bananas dipped in yogurt, rolled in nuts, and frozen
-bananas dipped in peanut butter and frozen
-apples and peanut/almond butter
-apples and cheese
-trail mix with dried fruit, nuts, popcorn, etc
-hummus (mashed chick peas, olive oil, garlic) and vegetables
-avocado deviled eggs (hard boiled eggs, yolks mashed with avocado and spices)
-smoothie made with protein powder or peanut butter
-mini sandwich with tuna or egg salad
-yogurt with blueberries and granola

Hopefully, these tips help you to curb those cravings and snack healthy. Happy snacking!