Tag Archives: portions

Coming Together for the Holidays

Healthy Holiday Dishes

This week, we have some healthy holiday dishes for your parties and meals.

First up is a guilt-free appetizer, Turkey Cranberry Meatballs.

Turkey Cranberry Meatballs

Turkey Cranberry Meatballs

 

These easy Roasted Cranberry and Goat Cheese Flatbreads are like holiday pizza.

Roasted Cranberry and Goat Cheese Flatbreads

roasted cranberry and goat cheese flatbreads

 

Cranberry Pecan Mini Goat Cheese Balls help you keep your holiday portions under control.

Cranberry Pecan Mini Goat Cheese Balls

 

One Pan Cranberry Balsamic Roasted Chicken is a simple meal for holiday entertaining.

One Pan Cranberry Balsamic Roasted Chicken {Paleo}

 

Balsamic Roasted Brussels Sprouts with Grapes & Figs are the perfect holiday potluck side.

Balsamic Roasted Brussel Sprouts with Grapes & Figs – Gluten Free Thanksgiving Side Dishes

 

Hearty Caramelized Onion Apple Sausage Stuffed Acorn Squash is great for holiday guests.

Caramelized Onion Apple Sausage Stuffed Acorn Squash {Paleo & Whole30}

 

Make holiday dessert easy with Baked Pears with Honey, Cranberries, and Pecans.

Baked Pears with Honey, Cranberries and Pecans

Save

Healthy Grilling Together

Healthy Grilling

For National Grilling Month, this week in food, we focused on healthy grilling.

First up, grill any veggies like a pro:

Grill Veggies Like a Pro

 

Keep portions of a steak dinner in check with these Grilled Steak, Potato, and Mushroom Kabobs.

Grilled Steak, Potato & Mushroom Kabobs

 

Grill smoky Thai Chicken Zoodles for a light summer dinner.

Thai Chicken Zoodles

 

Spice up your dinner plans by grilling something with the perfect rub:

Dry Rub Mixes
Image and Recipe via She Knows

 

Looking for an alternative steak dinner? Grill Portobello Steaks with Avocado Chimichurri.

Portobello Steaks with Avocado Chimichurri

 

Make it a party with build-your-own Mini Grilled Pizzas.

Mini Grilled Pizzas
Image and Recipe via tbsp.

 

These Grilled Buffalo Chicken Lettuce Wraps are a healthy gameday treat.

Grilled Buffalo Chicken Lettuce Wraps
Image and Recipe via Joyful Healthy Eats

Save

Save

Women's Health and Taking Control

National Women’s Health Week

Next week is National Women’s Health Week, so had more info on the subject each day this week.

Are you wondering what steps you should be taking for better health? It’s different for every age. Find out what you should be doing.

1

 

Did you know your annual well-woman visit is covered by your insurance? Don’t let anything stand in the way for getting screened. Things to know about your visit:

2

 

Get active! You can reduce your risk of many diseases by exercising for just 30 minutes a day. So skip that Friends rerun and get busy:

3

Your mental health and stress can hurt your physical health, and women are more likely to have anxiety and PTSD (Post Traumatic Stress Disorder)sm. Tips to take care of your brain too:

4

 

Risky actions are unhealthy for you, and your family. Protect them by making smart choices:

5

 

What you put in your body matters, and you have to make those decisions 200 times a day! Make smart ones for better health:

6

 

Take the National Women’s Health Week pledge to join women across the nation who are coming together to take a step towards better health.

7

Save

Eating Mindfully with Fresh Veggies

My Healthy Journey: Eating Mindfully with Rally

Eating Mindfully

I’ve recently started a new diet (which you’ve seen some pictures of if you follow me on Instagram). I am doing a cleanse of sorts with it, and I will eventually be taking some supplements, but the point is really about developing a better relationship with food.

That is what the eating mindfully challenge from Rally, our wellness tool, is really all about. It asks you to stop and think before you eat that morning donut from the break room.

So, the rules of what I’m doing food-wise are pretty simple. I’m eating breakfast, a mid-morning snack, lunch, a mid-afternoon snack, dinner, and I can have another evening snack if I need it. (As a person who was eating maybe two meals a day and can’t really have dessert, I pretty much never need it.)

Within those meals, I’m trying to get a protein, a fruit or veggie, and a complex carb (whole wheat pastas and breads, potatoes, beans, etc.) in with each meal. For snacks, I’m usually mixing a fruit or veggie with some protein.

Besides that, I’m just avoiding processed foods as much as possible. Nothing with added sugar or salt, no soda, no coffee, no alcohol, and the big sacrifice, no candy! (Although, I may still be sneaking the occasional square of dark chocolate…)

(I should also add that I’m not getting rid of salt altogether. A sprinkle of salt on meat before you cook it or on fresh corn can make all the difference, but I’m going really light on this. And the good news is, I’ve always preferred pepper, so I’m just adding LOTS of that!)

What That Actually Looks Like

So, a rundown of today to give you a better idea:

For breakfast, I had a smoothie made with frozen berries and banana, oats, and pineapple coconut water. And I ate a scrambled egg for protein.

For my morning snack, I had a kiwi, blueberries, and strawberries. (Because I worked from home this morning, my snack and breakfast were closer together than normal, so I wasn’t very hungry and skipped the protein.)

For lunch, I had a half turkey sandwich on whole grain bread and a half spinach salad with lots of veggies.

For my second snack, I had homemade cinnamon apple chips (Cooking Light has some good recipes for this), and turkey lunch meat with a few red pepper strips.

For dinner, I will be using some herb pork tenderloin I made earlier in the week with some whole wheat pasta, roasted tomatoes and zucchini, and half an avocado (before it goes bad).

How I Actually Do It

And this is very much how I cook. I rarely use recipes, and I tend to throw in whatever is ripest in my kitchen. I also cook for one a lot, so I know I’m not going to want to eat the same things 8 days in a row. So I will do one thing that I can use many ways.

This week, I cut apart a pork tenderloin into 6 pieces, and I made them 3 different ways. The first way was what I’m using tonight. For that herb version, I just coated the pork in olive oil and then sprinkled it with salt, pepper, and rosemary.

Then I made a pineapple version. I just mixed about a teaspoon of soy sauce, about a tablespoon of honey, and a tablespoon of fresh pineapple juice, then I coated the meat in it. I topped each piece with a fresh pineapple ring before going into the oven.

And last, I made a quick peach reduction version. For that one, I put about a half cup of frozen peaches (fresh would be even better!) into a small saucepan and thawed them on the stove. Then I added 1-2 tablespoons of honey and brought the whole thing to a nice boil. Then I turned it down and let it simmer for at least 5 minutes to thicken. Then I just poured it over my meat.

IMG_1871[1]

Then I popped all of those (sectioned off with foil between the different flavors) straight into the oven. It baked at 350 degrees for 30-40 minutes. (Again, I don’t usually use a timer, I just check on things. So always make sure to cut your meat to see if it’s cooked through when following my slapped-together recipes!)

The Payoff

I served the Pineapple Pork Loin with a roasted sweet potato (which was just a sweet potato cut up, tossed in a little olive oil and seasoning, and popped in the oven at the same time as the pork) and fresh green beans. I also made a quick fresh salsa with another slice of fresh pineapple cut up and some red bell pepper that I served on top of the pork. This was delicious and the pineapple and honey got all sticky and crunchy on the outside.

Pineapple Pork Loin

I had the Peach Reduction Pork the next day, and I served it with more green beans and a Corn, Avocado, and Tomato salad, which is a super quick and tasty side. I used frozen corn which I steamed in the microwave, and then mixed it with half an avocado and a few sliced cherry tomatoes.

IMG_1885[3]

I’ve also done the math on those recipes for calorie tracking in my fitness binder, and the entire Pineapple Pork Loin meal was just 354 calories, and the entire Peach Pork meal was just 458 calories (based on a 4 oz. portions of pork).

So, How Can You Eat Mindfully?

  1. Start with fruit and veggies! Skip the garlic bread side and have a salad.
  2. Eat proper portions, because you can’t actually eat an entire bag of Cheetos and get away with it everyday once you lose the metabolism of a teenager.
  3. Just eating better snacks can make a huge difference. Skip the donut and try one of these:

What a 100-Calorie Snack Looks Like
Image via SPARKPEOPLE

Loving my food pics on Instagram? Comment on them there when you want to see the recipes here on the blog!

Save

Dividing Your Plate

Dividing Your Plate Into Sections

Dividing your plate into sections to make sure you choose healthy foods and use proper portions is the key to managing your diabetes, cholesterol, high blood pressure, and your diet.

Dividing Your Plate

According to the American Diabetes Association, a good way to plan your meals is by dividing your plate into 3 sections.

Use an imaginary line and cut your plate in half. Divide one of the halves into two to create the three different zones.

For Breakfast

  • The large section is for fruit, fresh if possible.
  • Whole grain cereals or whole grain toast go into one of the smaller sections.
  •  Eggs, Greek yogurt, or lean breakfast meats go into the other small section.

For Lunch and Dinner

  • The large section is for non-starchy vegetables like carrots, spinach, broccoli, and green beans.
  • Starchy foods such as whole-grain bread, rice, or potatoes go into one of the smaller sections.
  •  Lean meat or meat substitutes go into the other small section.

Keeping portions in mind when managing your diet can have a significant effect on your health.