A BUSY GIRL’S GUIDE TO BEING HEALTHY
When it comes to being healthy, a few things come to mind. Gross, “whole wheat” and “gluten free” foods, never eating a sweet again, and the amount of time that goes into having to prepare every meal. Since I’m not an expert on the subject, I partnered with Sara Haas, a registered dietitian, nutritionist and chef to share a few tips on how to stay healthy no matter how busy you are! Plus, as an added bonus she even shared a recipe with us that only takes about 25 minutes to make. No excuses here people, let’s all try to be a little healthier (this is basically a pep talk to myself, but please do it with me).
5 Nourishing Ideas for a Healthier Lifestyle
by: Sara Haas
Somewhere the drum is rolling and then silence. Because while this list is great, it’s not anything NEW. Oh dear, I’m preparing for the backlash now. But hear me out. Most of you are busy, right? And being busy means that sometimes you forget things – you don’t have your own well-being in mind, you’re tired, you’ve got a million other things to do, and so you just need some REMINDERS. So that’s what these are, Nourishing Reminders!
Your Nourishing Reminders
1.) Find Inspiration – You know you want to live a more nourishing life, and you start off strong, but then, you know, life gets in the way and you’re back to making a “meal” out of a bag of crackers and a handful of gummy bears. You can do better than that! So, that’s why you need to identify your inspiration. Maybe it’s a quote that you can post on your refrigerator or keep as a screen saver. Maybe it’s your desire to be able to run a 5K this summer or maybe it’s a picture of a loved one! Whatever it is, find it and use it when you start to see yourself heading down the “unhealthy” path.
2.) Eat More Fruits and Vegetables – How are you doing with your fruit and vegetable intake? Are you getting your 2 cups of fruit and 2 1/2 cups of vegetables each day? No? Don’t worry, you’re not alone, but you can do better! How? By preparing! That means going to the grocery store and stocking up on these foods. And go with some shelf-stable stuff too – choose unsweetened canned or jarred fruits and veggies. You can also buy frozen vegetables and fruits to store in the freezer. If you have them on hand, it’ll be easier for you to get what you need. And start with breakfast! Why not add a piece of fruit or a handful of veggies to your morning meal!
3.) Eat Breakfast – Raise your hand if you skip breakfast. Oh dear, I was worried about that. I know that it can sometimes be a challenge to get that meal in before you head to work, but that meal is oh so important. It sets up you up for a successful day! And no, coffee doesn’t count! But listen up, breakfast doesn’t haven’t to be complicated. And if you can’t get up early enough to eat it before work, maybe just bring it to work. Some fast ideas include yogurt and fruit, a peanut butter and jelly sandwich on whole wheat bread. Whole grain cereal (low sugar <6g/serv, high in fiber >5g/serv) and milk or milk alternative. Whole grain waffle with almond butter and sliced bananas, English muffin with scrambled egg and arugula…so many choices!
4.) Eat Better Snacks – So many of us use snacks as an excuse to eat junk food. But that food doesn’t nourish you and doesn’t help you get through that afternoon meeting or workout! So stop filling your body with the “sloppy stuff” and fill it with fuel instead. I built a whole series to help with “Sloppy Snacking” with a bunch of great ideas, all around 200 calories. (Link for snack ideas here)
5.) Stop The Mindless Munching – It’s bound to happen, you’re at the office or at home watching tv and you find your hand in the bag of chips. Sure, they’re baked, but are you REALLY hungry? Mindless munching leads to consumption of unnecessary calories which can lead to weight gain. So instead of grabbing a snack, find something else to occupy your boredom. Get up and exercise, drink some water, or meditate!
Now on to the even yummier part – the recipe….
Curry Bulgur Bowl
Cook Time: 15-20 minutes
1/4 cup bulgur
pinch kosher salt
1/2 cup boiling water
1 teaspoon olive oil
1/2 cup drained and rinsed canned garbanzo beans
1/2 cup shredded carrots
2 cups baby spinach
1 large egg
2 teaspoons lemon juice, divided
1 tablespoon + 1 teaspoon plain Greek yogurt
1 teaspoon water
1/2 teaspoon curry powder
Place the bulgur in a bowl with a pinch of kosher salt. Pour boiling water over and cover with plastic wrap. Set aside to steam for about 15-20 minutes while you prepare the rest of the dish.
Set a small non-stick skillet over medium heat and add the olive oil. Once hot, add the garbanzo beans, carrots and a pinch of salt and cook 4 minutes, stirring often. Stir in the spinach and cook 1 minute. Move to a bowl and cover to keep warm. To the same skillet, add the egg. Sprinkle with salt and pepper and cook, undisturbed for 2 minutes. Cover pan with foil and cook an additional 2-3 minutes or until desired doneness.
Drain any excess liquid from the bulgur and then toss with 1 teaspoon lemon juice. Top the bulgur with the beans and veggies and then the egg. In a small bowl, whisk together the remaining lemon juice, the yogurt, water, curry powder and a pinch of salt and drizzle over the top. Enjoy immediately.