Tag Archives: quinoa

All Or Nothing Behavior with Weight

When people feel frustrated with their weight or are faced with health issues that are worsen by their weight, they tend to make goals that are ‘all or nothing’.  Typically, this avenue of pursuit doesn’t end with you achieving your weight goal.

If you were making decisions involving a business, you would never decide to set goals that could not be attained; why do it with your weight?  

A more realistic, doable course of action for your weight is better.  

There are a lot of changes that can be made to improve your weight and health:

Ditch soda for quenching and refreshing choices

such as fruit/herb infused water, or brewed and chilled green tea.  I use lemon green tea, apple spice tea and dandelion tea (to soothe tummy troubles). I brew all three in a mug. Cool and add to 32 ounces of water. A squeeze of fresh lemon is wonderful as well.

Eat the foods you like, but tweak them over time toward lower salt, fat and sugar.  

This mindset allows you not to feel deprived and forced to eat foods you don’t like.  Portion control and frequency of consumption are important if you want to see your weight drop.  Over time, you will see your attraction to fried, over salted and sugary items reduce along with your weight.  

Eat at home more than you eat out.

Between the dreaded (but delicious) bread basket and not being in control of the ingredients or process of cooking, eating in restaurants can hinder your weight goals.  Cooking at home gives you the opportunity to try new recipes and to be in control of fats and ingredients.  

Take a cooking class, watch healthy cooking ideas on FoodNetwork, or visit my healthy food boards on Pinterest

Ignite a passion for flavorful, energizing foods. Many find using a healthy meal delivery service such as Hello Fresh delivers diet-conscious dinners for $11.50 per portion to your door for you to cook.

Make sure your plate is 1/2 full of veggies, 1/4 protein (non meat varieties work well), and 1/4 full of complex carbs (quinoa, brown rice, whole wheat pasta, sweet potatoes, etc.) at meals.  

Fresh fruit versus fruit juice is an easy change.

Snacking mid afternoon helps you avoid vending machines and drive thru windows.

I enjoy cottage cheese, 15 almonds with a string cheese, apples and a slice of sharp cheddar, Greek yogurt, or 2 hard boiled eggs and find them very satisfying.

Get your rest.

A lack of sleep can raise your cortisol levels (fight or flight hormone), which can lead to belly fat.  Evaluate your bedtime rituals if you have trouble falling asleep.

  • Disengage from electronics
  • educe stress with a bath or
  • reading all help signal that your brain needs to disengage and rest

Laughing and Gratitude

It may seem irrelevant, but laughing and being grateful can effect your weight. A constant state of stress and depression can keep you stuck at your weight. Look at what improves your mood, or ask for help if needed.

Being unhappy with your weight can be a vicious cycle of binge eating, rollercoaster weight loss and general unhappiness. Let’s work together to find a more permanent, health-oriented way.

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But Eating Healthy Is Expensive And So Boring!

I know that healthy living is my passion, but I take issue with this myth! Many people tell me they can’t afford to eat healthy. That they don’t want to live on rabbit food. That it’s too boring. Here is why you need to rethink that attitude. Continue reading

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Super Kale Salads

Eating a variety of natural, unprocessed vegetables can improve your health, but choosing super-nutritious kale on a regular basis may provide significant health benefits, including cancer protection and lower cholesterol! Continue reading

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Quinoa-Stuffed Kale Rolls with Goat Cheese

Quinoa-Stuffed Kale Rolls with Goat Cheese

 

quinoa-stuffed-kale-rolls-goat-cheese-ck-l_2

(courtesy of Cooking Light, December 2013)

  • 2 tablespoons extra-virgin olive oil, divided
  • 2 pounds plum tomatoes, chopped
  • 6 garlic cloves, coarsely chopped
  • 2 teaspoons chopped fresh thyme
  • 1/2 teaspoon kosher salt
  • 12 large lacinato kale leaves (about 1 large bunch)
  • 3/4 cup uncooked quinoa
  • 1 medium onion, chopped
  • 1 1/2 cups organic vegetable broth
  • 1/3 cup chopped walnuts, toasted and divided
  • Cooking spray
  • 2 ounces goat cheese, crumbled

Preparation

  1. Heat a large saucepan over medium heat. Add 1 tablespoon oil to pan; swirl to coat. Add tomatoes, garlic, and thyme; cover and simmer 30 minutes or until tomatoes are very tender. Remove pan from heat. Add salt; coarsely mash with a potato masher.
  2. Bring a large saucepan of water to a boil; add half of kale. Cook 1 minute. Remove kale from pan with a slotted spoon; plunge into ice water. Repeat procedure with remaining kale. Drain and pat dry. Remove center rib from each kale leaf, leaving the leaf whole and uncut at leafy end.
  3. Rinse and drain quinoa. Heat a medium saucepan over medium-high heat. Add remaining 1 tablespoon olive oil to pan; swirl to coat. Add onion to pan; sauté 5 minutes or until tender. Add quinoa; cook 2 minutes, stirring constantly. Add broth; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed. Remove pan from heat; stir in 3 tablespoons walnuts.
  4. Preheat oven to 375°.
  5. Spread about 3/4 cup tomato sauce over bottom of an 11 x 7-inch glass or ceramic baking dish coated with cooking spray. Working with 1 kale leaf at a time, place about 1/4 cup quinoa mixture in center of leaf. Fold in edges of leaf; roll up, jelly-roll fashion. Repeat procedure with remaining kale leaves and quinoa mixture to form 12 rolls. Place rolls, seam sides down, in dish. Spoon remaining sauce over rolls. Cover and bake at 375° for 20 minutes. Sprinkle evenly with remaining walnuts and cheese. Bake, uncovered, for 5 minutes.

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Would You Consider Moving Toward A Vegetable Based Diet?

I grew up with my family in the hamburger restaurant business. My grandfather started in the 40’s with a single restaurant, and after some fits and starts, the successful company in the family-style hamburger genre was born! But as I’ve gotten older, and my metabolism has become slower, I’ve seen my personal diet move more toward an 80% vegetable-based plan. I love the seasonal options available and challenge myself by finding creative options for flavor and opportunities to add more vegetables that I may not be familiar with. They aren’t all a resounding success, but it is an adventure (ask my kids). Continue reading

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What Is ‘The New Healthy’?

I am thrilled to read articles and mainstream magazines that consider eating whole foods, including making whole grains, vegetables and fruit more of a focus in consumer’s daily diet, super cool and trendy. Daily talk shows bring in Food Network stars to show cooking as being approachable instead of elitist. Fast food chains are including vegetables and apple slices on their kids’ meals, as well as milk versus soda. Yes! Continue reading

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Bob’s Red Mill Products: A Man of Faith, A Product of Quality!

There are quality whole wheat flours and bread ingredients from many manufacturers but few have such a sense of family and faith tied to it! Bob and Charlee Moore created Bob’s Red Mill Products, an Oregon-based company, in 1978. Continue reading

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Is Chicken Soup A Cure-All?

When the winter season is upon us and the inevitable cold comes upon us, nothing makes you feel better like chicken soup. What is it about that fragrant broth loaded with what pleases you (ex: noodles, rice vegetables, quinoa or barley)? Continue reading

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Kale & Quinoa: Rock Stars of the Food World

According to Google Trends, kale recipes have nearly quadrupled in the past 2 years.  Kale and quinoa are two super foods that have become the rock stars of the food world, in the past 8 years.  Part of their notoriety stems from the versatile nature of both. Quick to cook, mild and blendable by nature, they work for all three meal times of the day. Continue reading

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Ancient Grains: Full of History & Nutrients

Ancient grains make a great side dishes, and meatless meals.  Ancient grains, as the title describes, have been around a long time, though some varieties are new to many Americans. 

We group them all together in our minds, though some originate from broad leaf plants such as amaranth, buckwheat and quinoa. Happy Independence Day!  Enjoy the day off, grill healthy foods, play flag-football & recharge your batteries! Continue reading

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