Motivation Monday is all about getting you motivated to eat more fruits and vegetables.
The articles link above is chalk full of wonderful ways to get your recommended amount of fruits and vegetables each day. The article contains a chart with the recommendation based on age. For my age I need 2.5 cups of vegetables and 2 cups of fruit per day.
I think I do pretty well when they defined one piece of fruit as 1 cup. I eat 1-2 bananas a day and sometimes an apple on top of that. Strawberries and grapes are a plenty at our house and are "eat what you want when you want" type of deal. It's great because the girls reach into the fridge, pull out the grapes they want and eat away. It makes an easy side to lunch/dinner/and a great snack.
In the veggie area I try to have at least 1/2 a cup with each dinner, cut up cucumber at lunch to eat, add green peppers to dinner or cut up zucchini. Last night I grilled up some zucchini and enjoyed about a cup of that. I eat celery with PB for snack and add lettuce to sandwiches or make a little salad to go with dinner or lunch.
Visit a Farmer's Market or your local produce store that you love and buy what you eat in a week so nothing goes bad. Cut it up, wash it, store it properly and you will find that getting your fruits and vegetables in everyday can be a breeze. It is definitely a way of life and takes some time to get in the habit of it.
An example of my routine: Every Wednesday is double ad day at Sprouts. It's a great day to go to get last weeks deals and the new deals. I can load up my cart with a head of lettus or two, cucumbers, zucchini, bananas, grapes, oranges, strawberries, and whatever else I think we will need for a full week for a family of 4. When I get home I immediately wash everything and store it properly so it lasts. Sometimes I freeze it in small portions to pull out when needed. (Strawberries for smoothies is a good example of this. I go to a different produce store when time permits and buy 3 lbs. of strawberries for $1. I freeze 2 lbs. and the family eats the other lb. in the next few days.) Celery is washed, cut, and stored in a container for easy snacks and chopping for dinners. Grapes are taken off the stems, washed, and stored in an open zip-lock bag. Lettuce/spinach is washed, spun/dried, and stored wrapped in paper towels in an open ziplock bag to keep it crisp.
GOAL: GET IN YOUR RECOMMENDED AMOUNT OF FRUITS AND VEGGIES EACH DAY. NOTICE HOW GREAT YOU FEEL ABOUT YOURSELF WHEN YOU DO THIS.
Showing posts with label Time saving tip. Show all posts
Showing posts with label Time saving tip. Show all posts
Monday, May 17, 2010
Tuesday, April 13, 2010
Food Prep Habits
Having a good routine when you buy and bring home your groceries will help you consume all those HEALTHY groceries you buy.
I have a few kitchen tips that perhaps you might find handy.
1. Brown turkey burger ahead of time: I buy my turkey burger in bulk, brown it and bag it in portions that are realistic for my family. When I thaw the turkey burger I can season it appropriately for the dinner I'm making OR I season it ahead of time and freeze it. For example: Tacos-season with taco seasoning and freeze.
2. Grapes: I think I've mentioned this before, but it's one of my favs! Right when you bring the grapes home pick all the grapes off the stem, wash/rinse, and store in a baggy OPENED in the refridgerator. You can reach right in and grab a handful. So quick and easy.
3. Menu: at the beginning of the week or on your shopping day, plan a menu. This helps you create healthy meals that provide a little of all the necessary nutritients you need. I do this mostly for dinners because that time of day, we all know, is CRAZY! I have a pad of paper that is divided by each day of the week. I just jot down what I want for dinner each day of the week. This also prevents last minute runs to the grocery store when you are in need of something-nobody likes to do that!
4. My favorite meal book: "Don't Panic Dinners In The Freezer" This provides numerous meals that you can make in large quantities and store in the freezer. It give great butcher tips for meats, it multiplies the recipe out for you in 3 different quantities, and even provides breakfasts, sides, beverages, and desserts along with main dishes. Take one day a month and prepare meals for the next month! My family has benefited from this book over and over again. Just remember to pull the meal the night before to thaw and add a side of veggies, fruits, salad, or all of the above! This is also fantastic for those busy, busy families and will help you incorporate family dinner time into your schedule.
5. Celery sticks: right when you get home from the grocery store with your celery wash and cut it into sticks. Store in an airtight container in your refridgerator. They are ready to go for meals or snacks. Very helpful and a great time saver.
Those are my top five kitchen time saving, food prepping tips to help you have healthy meals.
What are your favorite time saving tips?
NOW, go scrub down the kitchen or get on your hands and knees and wash the kitchen floor for some serious calorie burning! You know you've put it off, now you have an excuse to go do it!
I have a few kitchen tips that perhaps you might find handy.
1. Brown turkey burger ahead of time: I buy my turkey burger in bulk, brown it and bag it in portions that are realistic for my family. When I thaw the turkey burger I can season it appropriately for the dinner I'm making OR I season it ahead of time and freeze it. For example: Tacos-season with taco seasoning and freeze.
2. Grapes: I think I've mentioned this before, but it's one of my favs! Right when you bring the grapes home pick all the grapes off the stem, wash/rinse, and store in a baggy OPENED in the refridgerator. You can reach right in and grab a handful. So quick and easy.
3. Menu: at the beginning of the week or on your shopping day, plan a menu. This helps you create healthy meals that provide a little of all the necessary nutritients you need. I do this mostly for dinners because that time of day, we all know, is CRAZY! I have a pad of paper that is divided by each day of the week. I just jot down what I want for dinner each day of the week. This also prevents last minute runs to the grocery store when you are in need of something-nobody likes to do that!
4. My favorite meal book: "Don't Panic Dinners In The Freezer" This provides numerous meals that you can make in large quantities and store in the freezer. It give great butcher tips for meats, it multiplies the recipe out for you in 3 different quantities, and even provides breakfasts, sides, beverages, and desserts along with main dishes. Take one day a month and prepare meals for the next month! My family has benefited from this book over and over again. Just remember to pull the meal the night before to thaw and add a side of veggies, fruits, salad, or all of the above! This is also fantastic for those busy, busy families and will help you incorporate family dinner time into your schedule.
5. Celery sticks: right when you get home from the grocery store with your celery wash and cut it into sticks. Store in an airtight container in your refridgerator. They are ready to go for meals or snacks. Very helpful and a great time saver.
Those are my top five kitchen time saving, food prepping tips to help you have healthy meals.
What are your favorite time saving tips?
NOW, go scrub down the kitchen or get on your hands and knees and wash the kitchen floor for some serious calorie burning! You know you've put it off, now you have an excuse to go do it!
Tuesday, March 30, 2010
Yummy Salad to Celebrate Spring
Here is a recipe to a delicious, healthy salad that shouldn't be bad on the wallet, either!
Baby Spinach Salad with Raspberry Vinaigrette
The tip posted on their website is to make a little exta and leave dry (without dressing) and pack for lunch the next day.
I think this would be good with some grilled chicken on the side as well. Your whole family could enjoy this one.
Here is the recipe for the Raspberry Vinaigrette:
2 Tablespoons Raspberry vinegar
1/8 tsp. salt
Freshly ground pepper, to taste
1/3 cup grapeseed oil or canola oil
Whisk vinegar, salt, and pepper in a small bowl. Slowly whisk in oil.
Cover and refridgerate for up to 1 week.
This salad makes me think of fresh air and spring time. It would be lovely to eat this weekend for your Easter dinner, too!
Baby Spinach Salad with Raspberry Vinaigrette
The tip posted on their website is to make a little exta and leave dry (without dressing) and pack for lunch the next day.
I think this would be good with some grilled chicken on the side as well. Your whole family could enjoy this one.
Here is the recipe for the Raspberry Vinaigrette:
2 Tablespoons Raspberry vinegar
1/8 tsp. salt
Freshly ground pepper, to taste
1/3 cup grapeseed oil or canola oil
Whisk vinegar, salt, and pepper in a small bowl. Slowly whisk in oil.
Cover and refridgerate for up to 1 week.
This salad makes me think of fresh air and spring time. It would be lovely to eat this weekend for your Easter dinner, too!
Thursday, March 4, 2010
Snacky, Snacky
What in the world do you do when you get that urge to snack or munch? Sometimes it is so hard to get your hand out of that pantry, isn't it? I know, I've done it, too. Those Nature Valley granola snacks are irresistible along with any kind of cracker.
Here are some things I do when I get the snackies:
1. Drink water. A lot of times you are actually just thirsty. Learn to listen to what your body really wants.
2. Chew on a piece of sugar-free gum. I'm a gum addict. When I got my braces on I thought it was over, but I still sneak it in. (Don't tell me dentist!) That usually takes away the snackie urge.
3. Whatever you do, don't go to the pantry! If you must have a snack the best things are found in the refridgerator. Apples, carrots, celery, tomatoes, cucumbers, zucchini-go for those goods. If you go in the pantry, you know what happens-you can't stop!
4. Find something to do: it doesn't matter what it is. Just something to take your mind of off snacking. Usually sitting at the computer or in front of the television doesn't take away that snacking feeling. I would suggest going outside. Go for a walk, take the kids to the park, jump rope, color with chalk with the kids. Reading, knitting/crocheting, a craft project, writing, crossword puzzles are also good distractions. Immerse yourself in something so much that it takes your mind off of your stomach.
Here are some of my favorite snacks for mid-afternoon:
1. Yogurt with granola-yumo and probably my favorite.
2. Celery sticks with peanut butter and raisins. aka ants on a log. I am hooked on this right now.
TIME SAVING TIP: as you are unloading your groceries from your shopping trip, wash the celery and immediately cut it into sticks. Store in an airtight container in the refridgerator.
3. Banana with peanut butter and sometimes I add granola. A banana with PB is pretty filling by itself so you may want to hold on the granola depending on your hunger level.
4. Grapes. I love green grapes, the others are good too, but nothing compares to a crisp green grape!TIME SAVING TIP: as you are unloading your groceries get out your collander and rip off all the grapes from the stem, wash thoroughly under cold water. Store in an UN-zipped plastic baggy in the refridgerator. A zipped baggy will make the grapes go bad quickly. BOOM! Your grapes are always handfuls away!
Here are some things I do when I get the snackies:
1. Drink water. A lot of times you are actually just thirsty. Learn to listen to what your body really wants.
2. Chew on a piece of sugar-free gum. I'm a gum addict. When I got my braces on I thought it was over, but I still sneak it in. (Don't tell me dentist!) That usually takes away the snackie urge.
3. Whatever you do, don't go to the pantry! If you must have a snack the best things are found in the refridgerator. Apples, carrots, celery, tomatoes, cucumbers, zucchini-go for those goods. If you go in the pantry, you know what happens-you can't stop!
4. Find something to do: it doesn't matter what it is. Just something to take your mind of off snacking. Usually sitting at the computer or in front of the television doesn't take away that snacking feeling. I would suggest going outside. Go for a walk, take the kids to the park, jump rope, color with chalk with the kids. Reading, knitting/crocheting, a craft project, writing, crossword puzzles are also good distractions. Immerse yourself in something so much that it takes your mind off of your stomach.
Here are some of my favorite snacks for mid-afternoon:
1. Yogurt with granola-yumo and probably my favorite.
2. Celery sticks with peanut butter and raisins. aka ants on a log. I am hooked on this right now.
TIME SAVING TIP: as you are unloading your groceries from your shopping trip, wash the celery and immediately cut it into sticks. Store in an airtight container in the refridgerator.
3. Banana with peanut butter and sometimes I add granola. A banana with PB is pretty filling by itself so you may want to hold on the granola depending on your hunger level.
4. Grapes. I love green grapes, the others are good too, but nothing compares to a crisp green grape!TIME SAVING TIP: as you are unloading your groceries get out your collander and rip off all the grapes from the stem, wash thoroughly under cold water. Store in an UN-zipped plastic baggy in the refridgerator. A zipped baggy will make the grapes go bad quickly. BOOM! Your grapes are always handfuls away!
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