Warm up your COLD lunch today!

It got cold here today! Who doesn’t crave COMFORT food when that happens? Or at the least…WARM food, right ? In a hurry (taking my lunch break)….but sharing a quick, healthy  “lunch-at-your-desk” tip for today!  Remember when I said….get prepared on Sundays?  This lunch consists of the Quinoa salad I made last weekend (keeps in fridge all week, as long as you don’t add tomatoes!), a quick romaine salad….and the “warming” agent for this cold day…. is… Naan! It’s traditionally an Indian staple…butScreen Shot 2013-10-11 at 11.22.41 AM

but something I like to warm up and eat with almost anything.  For this cold day…….I warmed my quinoa salad, added a lettuce salad and an otherwise cold lunch, was quickly comfort food with my garlic naan!

Simply warm in pan with a tiny bit of olive oil (or not), for just a few minutes!

This is warm, “lunch at your desk” for any busy professional, at home or in the workplace (you can also warm naan in the microwave!)  Gotta’ LOVE quick, healthy but still warm !
ok….back to work….:)

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Happy comfort eating!

Busy Work at Home Moms: No time for lunch?

Busy Work at Home Moms… (or anyone really!) No time for lunch?

I hear ya! I used to skip lunch because my kids were HOME with me
all the time! Now….I skip lunch because they are GONE all day, and I feel the need to pack everything possible into the hours they are gone!

Work at home Moms ….

Can you relate? Back Camera What I have learned in years of working from home….is that 1) you have to get organized! and
2) you have to take care of yourself to be productive

and profitable! 🙂  I thought I would share my 3 favorite, “throw -together” lunches! Nothing fancy….just quick and heathy!

photo 11- Quinoa/rice stir fry. I keep quinoa and brown rice (made up on the weekend, or cheat with Costco’s frozen organic, microwavable option) in the fridge.  Then….throw in whatever you have….broccoli, leftover chicken, peppers, and you’re done.  (sesame oil is awesome with this!)

2- Some days are just smoothie days….:)

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The key is to add “green stuff” for the lunch version.  In the

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vitamix….I put tomatoes, blueberries, watermelon, kale, peppers, flax seeds, cucumber, ice, and a little worcestershire, and seasonings….it’s soooo good and very filling !

3) Your favorite nut butter, fruit spread, and smear of cream cheese….rolled up in the tortilla of your choice!  Covers all the food groups….grain, protein, fruit….and sustains you for hours!! (no photo of that one…sorry!)

Ok….so again, whether you are a work at home mom, a student, or a busy professional and you think there is no time for lunch….FEED yourself when you are at home….but don’t graze all day….just give yourself what you need to be productive !!

Go BUSY work at home moms….you can do it !!

To your success!

Kiwi Black Bean Guacamole

From Kristin’s Raw…. a fun new twist on guacamole ! full of fiber, healthy fats, vitamin C, iron, and tons of antioxidants !  I’m going to try buying by the case like she recommends below

Kiwi Black Bean Guacamole

Yield 1 serving

  • 1/2 cup cooked black beans* (rinsed well, if from a can)
  • 1 avocado, pitted, peeled and diced
  • 1/2 cucumber, diced
  • 2 kiwi fruits, peeled and diced
  • 1 to 2 pinches of Himalayan crystal salt
  • pinch black pepper

Toss (and slightly mash) the ingredients together and enjoy!

*I either make mine in a pressure cooker, or when I’m short on time, I open a can of Eden Organic Black Beans
. no salt added and the cans are BPA-free. I buy them by the case on Amazon because it’s much cheaper than buying them from Whole Foods.

I also like their chickpeas.

Of course, you can get a little fancier and add some diced shallot (or purple onion) and a little fresh basil for flair. 😉

I LOVE the LIVESTRONG blog, by Adam Bornstein, so this is one of MANY useful articles I will be sharing from him! Enjoy!

5 Surprising Health Myths!

by Adam Bornstein.

 

Consider the following the statements. Can you identify which ones are false and which are true?

There are so many health myths out there ! 

 

The latest research indicates a diet high in saturated fat causes cardiovascular disease.
Eating late at night makes you more likely to store fat.
Eating multiple meals (4-6) speeds your metabolism more than eating fewer meals (2-3).
Egg yolks are bad for your cholesterol.
A high-sodium diet is one of the biggest problems in the American diet.

Now some of the answers might seem pretty obvious. If that’s the case, I’m happy. I want people to be informed and knowledgeable about their health. But when I shared this quiz with a panel of hundreds of adults, on average, they responded correctly to only one question. (For the record, my wife scored better than the average, but she still got a couple questions wrong) So it might surprise you to know that the answer to each question is FALSE. You read that right. A quick overview would show you that:

1. A study in the American Journal of Clinical Nutrition combined the results of 21 previous studies and found that a diet higher in saturated fat was not linked to a higher risk of heart disease or stroke. That’s not to say saturated fat can’t be dangerous, but it also goes to show that the overall sentiment of the last 30 years to limit red meat and dairy was both overblown and inaccurate. Studies aren’t everything. And one study in isolation isn’t necessarily reliable. But 21 studies is a pretty good analysis to assess the impact. And when you consider the numerous benefits of other research on people who follow high protein/fat diets, it becomes easier to rest assured that fat (and saturated fat, specifically) is not the enemy.

2. When you find a study that shows that late night eating—in a calorie controlled environment—makes you fat, please let me know. Here’s what you really need to know about your body: It does not work on a 24-hour cycle. If you eat 2,000 calories in the morning and eat the same 2,000 calories at night, your body will process it the same way. In fact, when Israeli researchers compared people who at their biggest meal at breakfast to those who at their biggest meal after 8 pm, they discovered that the late-night eaters lost more weight and more body fat. What’s more, a study conducted by the USDA found similar findings: That people who ate most of their calories after 7 pm had more muscle and less fat. That’s not to say that you have to eat late at night. It just proves that the timing of your meals isn’t as important as you might have thought.

3. The myth about multiple meals started in the early 90s.  That’s when everyone began to move away from three square meals a day, and begin grazing on smaller snacks and meals. In theory, the concept was great, except for the part where an entire nation has become fatter over the last 20 years.

When you eat, your body burns calories. This is known as the thermic effect of food (TEF). Every type of food (protein, carbs, fats) has a different TEF, with protein being the most “metabolic” food you can eat. However, the frequency of meals does NOT influence your metabolism, as shown in this study. Again, the point is NOT to say that eating 5 or 6 meals a day is bad. In fact, there’s nothing wrong with it, and it’s a strategy I used for more than 10 years. But, personal preference is different than scientific fact. The best diet is the one that fits into your schedule and helps you stay consistent, whether it’s 3 meals, 6 meals, or 250 mini-bites spread throughout the day. And the only “flaw” with the grazing method is that the size of our snacks have increased more than 200 calories during the last 30 years. So if that’s your preference, just make sure to watch your serving size.

4. I could go on about this for days, but let me reiterate for the 985th time: Eggs are not bad for you, and the yolk will not skyrocket your cholesterol. There’s so much research that disproves the theory, that I could fill this entire article with links. In fact, not only has research shown no link between egg yolks causing cholesterol or heart problems, but researchers in Thailand found that eggs actually improve your HDL (the good cholesterol).  When it comes to eggs, the only thing you really need to keep an eye on is the fat content and how it fits into your daily goals. (And yes, fat is fine. But too much of any nutrient is not good for you. So go egg crazy, but then cut back on the other sources of fat in your diet)

5. Did you know that sodium is an electrolyte? You know, the same good stuff that helps you hydrate when you’re sick or exhausted. We need salt in our diet to help maintain our natural blood pressure levels from dropping to low. Which is just another way of saying the war against salt has been overblown—and that’s probably an understatement. There’s a lot of salt in most people’s diet, but it’s not causing much damage. The only people who really need to worry about how much sodium they consume are those with very high blood pressure, and even then, you can still improve your health without a sodium adjustment. (eating more potassium can help counter the effect). The bottom line is simple: In people with healthy blood pressure—even those who eat much more salt then recommended—there’s not need to make a dramatic change. In fact, some research even indicates that cutting out all sodium can lead you susceptible to other help problems.

The point of the quiz wasn’t to make you feel uninformed. I was hoping for you to see that the need to stay updated on changes in the world of fitness and nutrition is essential to your own personal journey. I’ll be the first to admit that I couldn’t answer most of these correctly until I read more, spoke to the experts, and made sure that I had a better understanding of fitness and nutrition. Even then, I’m bound to make mistakes or misinterpret the facts. And when that happens, I’ll correct my errors and work harder to find the correct answers.

That’s the beauty of health: The landscape is ever-changing, and we’re always discovering new foods to eat, better ways to exercise, and more effective techniques to take care of our bodies. It’s why I’m signed up for a lifelong commitment to hunt, analyze, and share the tips you need to live the life you want.

Remember, your health is what you make. No amount of research could ever dictate all of the personal choices you make. And sometimes, research is just that: Information that occurs in a vacuum to help us question certain truths. But making informed decisions, and knowing why you take certain actions, is the foundation of any successful plan. So I encourage you to commit to your health in your own way. You don’t have to be an expert to live a better life. You just need to give your body the time and information it deserves.

To Your Health!

Five MUST-HAVE Pantry foods !

Five MUST-HAVE Pantry Foods

by Kim Lyons, former Biggest Loser Trainer !

(I am happy to say that I was already using 4 of the 5 items ! )

Have you ever looked in your cupboards and felt like there is nothing to eat? Those are the kinds of days you’ll be tempted to reach for a snack that is a clean diet destroyer. I’ve put together my top five favorite pantry staples that are great for fat loss and will still keep your taste buds happy. Plus, I’ll tell you what food we constantly ate while I was a trainer on The Biggest Loser. Let me know what your pantry staples are too!