Jeanette Kimszal, RDN

I help improve thyroid health and determine gluten sensitivities

healthy

3 Meal Planning Hacks to Save You Time & Sanity

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Disclaimer: Some of these links are affiliate links, that means when you purchase from these links I might receive a small commission at no extra cost to you. However, I only recommend products I love to use myself.

With the whirlwind of parties, gatherings, errands to run, gifts to buy, and decorating duties this holiday season leaves little time for meal planning!

But don’t fret!

I am giving you the gift of kitchen cooking shortcuts that is sure to ease the overwhelming dinner dilemma that plagues us when we get home after a day of running around.

So put your feet up, relax and read on how to hack your way through dinner and keep that cheery holiday grin on your face!

Get Semi-Prepped Foods from the Store

Don’t be afraid of some store bought food. It can give you a total kitchen win that will result in a quality meal without all the additives you might find in a typical take out meal. Here are some ideas:

  • That rotisserie chicken can be a life saver when you have no idea what to eat. Use it to make soup, chili. Shred the chicken and take the leftovers to make a tasty taco lunch. Really strapped for time? Just add some frozen veggies and eat! This is the best way to get a good protein source with out wasting time cooking.
  • Get a frozen cauliflower crust or gluten free pizza crust to make a quick pizza. Add a teaspoon of Wildtree’s Pizza Sauce Seasoning blend to your favorite plain tomato sauce then sprinkle with your favorite cheese and veggies for a filling meal. Want more veggies in your meal? Try Wildtree’s Eggplant Pizza recipe.
  • Cut down prep with ready-to-go veggies. Buy pre-chopped produce, especially those hard-to-manage vegetables (ahem, squash) that are more time-intensive to prepare. Toss with a tablespoon of olive oil and roast for a side dish or add to salads during the week.

Batch Baby, Batch

Having a healthy, home cooked meal every night is something that can be feasible. Enter batch cooking! For those of you not familiar with this term batch cooking is when you make a large portion of food in one period of time then freeze or refrigerate to have on hand the rest of the week. It is a great time saver if you hate cooking dinner every night, but still want to eat well during the week. It is a really efficient way of cooking so you get the most of out of your food.

You may be thinking, “but I don’t like leftovers.” No worries! Batch cooking is actually something entirely different. It actually consists of cooking more food then you need and then repurposing it for another dish later on. For example.

  • If you want to have a Meatless Monday instead of just the needed amount of quinoa for that recipe make a large batch so you can take the rest and make a hot breakfast bowl, add it to your salad, or give your soup a little sustenance later in the week
  • Like eggs? You can take a bunch and cook them different ways. One recipe I like to have for the week is Egg in Avocado.  Want to keep it simple? Just boil a few of them them at a time. Keep them in the fridge for up to a week to use. They will be ready when you need to make a meal. Add them to salads or just devil them with a little mustard for a quick snack that takes no time at all.
  • Veggies are my favorite things to batch out. The best is squash and sweet potatoes. I will cook a big spaghetti squash then let it cool and have it ready to be seasoned with my favorite spices. One recipe I like making is with cilantro pesto. If you are looking for something easy you can just top with olive oil and Wildtree’s Dill Dip. Once you batch this squash you can reheat it or top it on your salads. Sweet Potatoes and butternut squash are two other veggies that I like to batch cook. Bake up a bunch at time so you have them on hand for whatever type of recipe you want to make: a mini breakfast pancake, some sweet & spicy snack bites, a southwestern salad, mixed with another veggie in a soup, or just simply baked.

Make Clean Up Easy To Save Time

For me the worst part of cooking is the clean up. One way I save time is by making one pot dish meals. One way to minimize clean up is to cook your meals in a crockpot, Instant Pot, in one pan in the oven or on the stove top. You will be smiling when see the lack of dishes that need to be washed. Not sure what to make? Try these recipes on for size:

  • Jonzing for some asian take out? Unfortunately, these foods are often laced with preservatives, too much sodium, and hidden sugars. Instead make this one pot Asian stir fry recipe that utilizes frozen veggies to save time leaving you with a healthier meal that will hit the spot.
  • Want to learn how easy sheet pan dinners can be? Check out these pork, chicken, and shrimp recipes. These meals give you veggies and protein all in one place.
  • Are you asking yourself, “what the heck is an Instant Pot?”  Have no fear! You can learn how to use it and make some tasty recipes.

Want more meal planning tips & tricks? Check out my  meal planning cheat sheet or book a FREE meal planning consult HERE!

7 Ways To Have A Healthier Valentine’s Day

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Like most of the holidays Valentine’s Day revolves around sweets and treats.  If you are not careful you could wake up February 15th not feeling your best. So before you down that champagne or gobble up those candy hearts read on to learn how to enjoy your holiday without compromising you nutrition goals.
  1. Don’t let the holiday revolve around food: The first thing you think of when you hear the word Valentine’s Day is grub. Whether you go out to eat or take-in, a romantic candlelight dinner will probably be part of the evening. Even the gifts are edible! Roses and chocolates or candy coated strawberries are the first gift that come to mind. Instead of focusing on food, find an activity that does not involve eating. If you live in a warmer climate get outside, go to the park, beach, for a fun day in the sun. Skiing, snowboarding, or in-door rock climbing can be a fun date if you are into sports. If you are crafty you can make that special someone a one of a kind present. Take advantage of the three day weekend and go on a mini vacation.
  2. Don’t over do it at dinner: You may be going all out for dinner: the appetizer, main entrees, desserts and fancy cocktails or wine. Eating too much can leave you feeling like you’re about to deliver a food baby. Instead, keep it simple and pick one or two things you want to indulge in that day. Whether it is a few glasses of wine or a couple of pieces of candy, keep moderation in mind.
  3. Give that recipe a makeover: Rework a recipe to make it a bit healthier. My fiancé Art loves Fettuccine Alfredo. However, the nutritionist in me was not really into making this heavy dish. So I changed up the recipe and used whole wheat pasta along with chicken broth instead of heavy cream. For Valentine’s Day a few years ago I made a healthy dessert. It was a no bake tart made out of fruit and nuts. This was a really sweet treat with no added sugar.
  4. Make sure you eat well the rest of the day: If you know you are going out that night for a big dinner try to go easy during the day. Make sure your other meals are filled healthy eats. Start with a hearty breakfast and follow it up with a filling lunch that is rich in veggies, lean proteins, and healthy fat. Something like steel cut oatmeal with chia seeds, apples, and cinnamon for breakfast. Then for lunch you can have a lettuce wrap with grilled chicken and veggies. Be sure to get enough water throughout the day as well as at dinner. This is about eight (8) ounce glasses.
  5. Share you gifts with someone else: Your significant other may shower you with too many gifts leaving you with candy overload for weeks. You might nibble a piece then come back to the box a few minutes later and grab another treat. Too much candy consumption can lead to a bellyache and sugar coma. To avoid death by chocolate, take one or two pieces and then freeze the rest. Another way to get rid of the excess is to share with friends, families, and co-workers.
  6. Get the best quality candies: I always say if you are going to indulge get the best quality you can. Ditch the candies with any processed ingredients (if you can’t pronounce it, don’t buy it). Look for ones with real cane sugar and a limited ingredient list (less than 5 ingredients if possible). Go for a dark chocolate with 80 to 100 percent real cacao. This type has anti-oxidants that are better than the regular variety.
  7. Enjoy yourself and listen to your body: You know when you have too much. Don’t get to the point where you feel overly stuffed. Drink water with your meal and take small bites. Savor what you are eating and listen for cues from your body that you are full.
Want more information on how to get the most nutrients in your diet? Contact me HERE!

Red Cabbage Soup 

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With the temperature dropping you may not be in the mood for a salad but still want to get your veggies in. This time of year is great for hearty soups. My favorite is to throw a bunch of vegetables together and see how it comes out. I love adding root veggies like carrots with cruciferous vegetables like cabbage. The more color you can incorporate the better. So add those veggies! This soup is super easy and will keep you full with all the fiber and nutrients it offers. I find that soups are often better the second day after they are made. This soup is no exception so maybe wait a day or two to dive in. Try it tonight!

Red Cabbage Soup
 
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Ingredients
  • 3 cups low sodium veggie broth ((I like Pacific Foods Low Sodium Vegetable Broth)
  • 1 lb cabbage chopped into small pieces
  • 3 carrots chopped in to small pieces (use frozen sliced carrots)
  • 3 celery stalks chopped
  • 1 yellow onion chopped
  • 4 cups filtered water
  • 4 cloves garlic chopped
  • Oregano
  • Cayenne pepper
Instructions
  1. In a large pot add vegetable broth, water, cabbage, carrots, celery, and spices
  2. Simmer on medium for 30 to 40 minutes until cabbage is soft
  3. Serve
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Meal Prep Your Way to Health with These 6 Steps

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How do you stay successful with maintaining a healthy diet?

Four words: Meal Prep and Planning

Without this you will be floundering around the kitchen staring at your empty refrigerator and will want to hightail it to the local eatery to grab some grub.

Now I’m not saying eating out is completely out of the question, but if you are eating out more than two times a week that is a problem.

This is because we have no idea how our food is being prepared.

Aside from the obvious sugars found in soft drinks, juices, and other beverages, many restaurants have hidden sugars in their sauces, dressings, and dishes.

Processed refined sodium is found not only in packaged foods, but abundant in dine out restaurants. This is not good for your health and can lead to high blood pressure and heart disease.

Enriched flours can be found dishes as well as refined carbohydrates (bread, pasta, donuts, cakes, cookies, pastries). These foods are highly addictive and consumption can lead to health issues conditions.

Often times restaurants cook with highly refined oils. They may use high fructose corn syrup, margarine or too much butter.

Sugars, trans fats, and over processed oils are added to the food without our knowledge. Consuming these things can wreak havoc on our body by kicking inflammation into overdrive.

Portion Distortion

Portions are out of control. You go to dinner and wind up getting something that is two to three times larger than a healthy serving.

The Strain On Your Wallet

Constantly dining out not only puts a strain on your health but also hurts your wallet. Eating out five days a week can add up even with the lunch specials.

One way to combat the hurt this is putting on your health and wallet is to stay in and spend some time in your kitchen.

How To Get Started Meal Prepping

Meal prepping can be a challenge, but using this simple 6 step process you will learn how to  make it a pain-free experience.

These tips will make your life in the kitchen a breeze and give you the power to rock your meals!

Let’s get cookin!

To succeed at anything you need a game plan. This is also true with meal prep. The way to make this easy on yourself is to break it down into small steps.

STEP 1: Clean Out Your Pantry

Go through your refrigerator, pantry and cabinets. Swap those processed foods with added sugars, preservatives, and sodium for more whole foods like vegetables, lean protein, and healthy fats.

STEP 2: Get Some Kitchen Gadgets

Just like other areas in our lives technology and gadgets will help you excel in the kitchen. This is a list of my must have kitchen tools.

  • Glass or Tupperware Containers – prepped food needs a place to be put in the fridge. So if you do not have any containers to hold food then you need to get some pronto. I like the glass ones with lids that snap into place. They come in various sizes for bigger food items to smaller items. If you prefer plastic containers make sure they are BPA free and are dishwasher safe for easy clean up.
  • Colander – these come in plastic and metal varieties. You can get them at the supermarket or Target, or even Amazon. This is great to wash and rinse your produce prior to prepping. This stainless steel one can go in the dishwasher which makes clean up a cinch.
  • Garlic Press – If you are like me and hate cutting up garlic because you’re afraid you’re gonna chop off your hand then this gadget is the best thing ever. This particular garlic press is a cool one because it has a detachable part that makes it super easy to clean.
  • Garlic Peeler – If you prefer to chop your garlic or the recipe calls for a whole clove, you will need to peel it first. Peeling garlic can be cumbersome and a pain. It can also be time consuming to peel even just two or three cloves of garlic. One way to avoid wasting time is with a garlic peeler. This great invention has saved me so much time in the kitchen because you can throw in a few cloves roll it back and forth and presto! The skin is easily peeled off. You may have seen a chef breaking the garlic skin by hitting it with a butcher knife. If you are a newbie to the kitchen I would advise getting a peeler so you do not hurt yourself.
  • Vegetable Peeler – a vegetable peeler comes in handy for those veggies whose skin you do not want to eat. This includes cucumbers, zucchini, carrots, beets, butternut squash, sweet potatoes, and eggplant to name a few.  You want a good sturdy peeler. I like this one by OXO.
  • Vegetable Brush Cleaner – Whether you are getting your veggies from the local farm or from the supermarket there are some veggies that needs a good cleaning to get the dirt or grime off. Try this vegetable brush on for size.
  • Spice Grinder – Do you hate having to chop up spices and herbs like cilantro, parsley, and rosemary? This nifty gadget takes all the work out of trying to carefully separate the leaves from the stems. The Microplane Herb Mill will make using fresh spices and herbs so much easier.
  • Sturdy Knives – A sturdy and sharpe set of stainless steel knives. I like the Wüsthof but they are a little pricey. So if you don’t want to break the bank you can try this other highly rated brand.  
  • Crockpot – If you do not have a crockpot you are missing out. This is perhaps the most convenient tool to have. All you need to do is dump your ingredients into a heated ceramic dish and set it to cook. They are inexpensive and you can find them online at Amazon or in-store at retailers. I have the 6 quart Hamilton Beach Set ‘n Forget Programmable Slow Cooker With Temperature Probe.  If this is too much crockpot for you you can get a smaller 4 quart one.
  • Instapot – This gadget is the best for making full meals in a short amount of time. You can take a frozen chicken and cook it in just 30 minutes! Whole meals can be made in in less time than a crockpot. Get a 6 or 8 quart Instapot for under $100 on Amazon.
  • Spiralizer – This handy tool makes boring vegetables spiralized and fun to eat. The Kitchen Aid Mixer has a great spiralizer attachment that can make noodles of hard veggies like sweet potatoes and butternut squash. If you just want to start out small you can try the Veggetti , however, this is not a strong gadget and can only spiralize soft veggies like cucumbers, squash, or zucchini. If you are looking to make carrot, beet, or butternut squash noodles you are better off with a professional spiralizer. Try the SpiraLife Pro Vegetable Spiralizer for those tough veggies.
  • Food Processor – this handy machine which take your veggies and make them easy to eat by chopping, shredding, and grinds. Use it for salads, salsas, or sauces. The Cuisinart FP-8SV Elemental 8-Cup Food Processor is a medium sized food processor that has different discs to make veggies into various shapes and sizes. It is also easy to clean and dishwasher safe. If you are looking for something smaller try the Cuisinart DLC-2ABC Mini Prep Plus Food Processor.
  • Blender – A blender is a great tool for making everything from green smoothies and protein shakes to soups and stews. The Vitamix is a coveted appliance but if you are not willing to shell out the cash you can get a refurbished one or there are some other highly rated blenders that will accommodate your cooking styles. I have the Mini Magic Bullet and it has been helping me in the kitchen for the past three years. It does everything from make almond flour and cashew cream to my immunity smoothies. This costs only about $30. If you want the regular size Magic Bullet that will run you about $80. The Magic Bullet Nutribullet Pro 900 Blender/Mixer is $80. Ninja came out with a smaller version for smoothies and crushing nuts called the Ninja Personal Blender which runs between $42 and $60. The Ninja Professional Blender is in the middle at $100. Hand mixers or blenders are also a popular item to use if you want to blend while cooking. These are pretty inexpensive and can be found online or in most retailers. One brand I like is the Kitchen Aid Emersion Blender this is a great tool and it comes in any color you can think of.
  • Food Processor Blender Combo – Are you lacking kitchen space? This food processor blender combo packs a punch with two appliances in one. Try the high rated Oster Pro 1200 Blender 2-in-1 with Food Processor Attachment and with a price tag under $100 it won’t break the bank.

STEP 3: WRITE OUT A SHOPPING LIST BASED ON YOUR MEAL PLAN

To make meal planning as painless as possible let’s start with one week at a time. This will consist of 7 days of meals and snacks: 21 meals and 7 snacks.

Here are some meal ideas:

Day 1

  • Breakfast: Egg Scramble with Arugula and onions
  • Lunch: Tuna Fish with avocado, onions, and extra virgin olive oil
  • Snack: Pumpkin seeds with unsweetened cacoa nibs, blueberries
  • Dinner: Zucchini Cashew Lasagna

Day 2

  • Breakfast: Protein Carrot Banana Muffins (use Almond Flour to make paleo)
  • Lunch: Portobello mushroom burger with broccoli rice
  • Snack: Kefir with coconut flakes, sunflower seeds, and berries
  • Dinner: Lettuce Wrapped Chicken Tacos with cilantro avocado

Day 3

  • Breakfast: Almond butter protein shake (almond butter, coconut flakes, frozen blueberries, cacoa powder)
  • Lunch: Cauliflower veggie fried rice
  • Snack: hard boiled eggs with avocado
  • Dinner: Arugula and Grass Fed Steak salad with grapefruit dressing

Day 4

  • Breakfast: Oatmeal with Berries and plain grass fed kefir or yogurt
  • Lunch:  Chickpea veggie patties (chickpeas, cumin, egg or chia seed egg, parsley)
  • Snack:  Almond butter with celery, carrot, and zucchini sticks
  • Dinner: Veggie Turkey Meat Loaf

Day 5

  • Breakfast: Protein banana pancakes
  • Lunch: Crockpot grass fed beef chili
  • Snack: Baked sweet potatoes with cinnamon
  • Dinner: Veggie Stuffed Portobello Mushrooms (carrots, peppers, greens

Day 6

  • Breakfast: Green Protein Smoothie (Kale, Arugula, Hemp Protein Powder, Lemon, Green Apple)
  • Lunch: Baked Veggie Tuna Quinoa Casserole
  • Snack: Unprocessed turkey bacon wrapped Brussels sprouts
  • Dinner: Crockpot baked chicken with seasoned veggies

Day 7

  • Breakfast: Veggie Quiche (4 Eggs, 1 onion diced, parsley, broccoli, bell peppers or veggie of choice)
  • Lunch: Garlic stuffed roasted eggplant
  • Snack: Zucchini cashew cheese pizza
  • Dinner: Turkey Stuffed Peppers with Carrots, Onions and Farro

STEP 4: GO SHOP FOR YOUR FOOD

The internet has made our lives so much easier especially with food shopping. More and more stores are offering grocery pick up and delivery options which helps you save time in today’s busy lifestyle.

Now you don’t even have to leave your house to buy groceries! So if you are like my boyfriend and hate the food store you can still get what you need without even leaving the house!

Just do a Google search to see if your preferred store has online shopping.

If you are on the East Coast some of my favorite places to shop are Thrive Market, Wegmans, FreshDirect, Vitacost, and Shoprite all of these are either online retailers or offer grocery delivery services. Some of these may have a fee but isn’t it worth it if you are pressed for time and want to eat healthy?

Are you looking for healthy, organic and grass fed beef? Butcher Box is a great way to get quality meats delivered to your door. This stuff tastes so much better than anything I have been getting at the store. Learn more about this meat delivery service HERE!

If you wind up physically going to the food store, the key to stay on the perimeter. You want to limited overly processed packaged foods.

Here is a sample of some foods to purchase:

  • Vegetables – cucumbers, tomatoes, celery, carrots, bell peppers, zucchini, yellow squash, kale, arugula, spring mix, avocados, red cabbage, eggplant, asparagus, sweet potatoes, yellow onions, broccoli, cauliflower, artichoke, Swiss chard, acorn squash, beets, bok choy, broccoli rabe, Brussels sprouts, butternut squash,celery, collards, endive, fennel, green beans, kale, leeks, lettuce/mixed greens, portobello mushrooms, okra, onions, parsnips, radishes, rutabagas, snow peas, sugar snap peas, spaghetti squash, spinach, sweet potatoes, turnips
  • Herbs/Spices – Parsley, cilantro, rosemary, thyme, garlic, ginger
  • Grains/Beans – Quinoa, farro, lentils, chickpeas, steel cut oatmeal
  • Pantry – almonds, pistachios, pecans, almond butter, sunflower seeds, pumpkin seeds, cold pressed organic extra virgin olive oil, organic apple cider vinegar, chia seeds, unsweetened cacao powder or nibs, raw honey, organic hemp seeds or hemp powder, brazil nuts, organic unrefined extra virgin coconut oil, steel cut oats, oat groats, tomato puree, almond flour, organic unsweetened coconut flakes, cannelloni beans
  • Dairy – pasture raised eggs, grass fed organic kefir, organic grass fed plain yogurt or plain goat’s milk yogurt, grass fed butter
  • Meat/Fish – organic turkey, organic chicken breast, ground chicken/turkey, uncured turkey bacon, lean grass fed beef, grass fed lamb, organic wild salmon fresh or in a can, pole line caught tuna fish, sardines
  • Fruit – Blueberries, raspberries, strawberries, apples, pears, lemons, limes, oranges, grapefruit (if not in season you can buy frozen)

If you plan your trip carefully and have a detailed shopping list you will be able to get in and out of the store in a reasonable amount of time pending those pesky checkout lines.

So make your list and go get your food!

STEP 5: START PREPPING

Once you get home don’t just throw all your food in the fridge and leave it to rot. Be proactive and take an extra hour or two to prep your veggies and meats for the week.

The best thing to do is take a day to do all your meal prep and cooking for the week. This way when you come home starving from a long day all you have to do is reheat the meal and it is ready to eat without any thought or effort.

It may take a few hours but what you do today will save you time tomorrow and the rest of the week!

Here is a sample of what you can do to prep vegetables:

  • Carrots – wash, dry, and take half shred in the food processor then take the other half make into noodles
  • Zucchini – take 2 medium zucchini peel and process into noodles. 2 medium
  • Broccoli – chop up and blend in the food processor to make rice and store
  • Cauliflower – blend to a rice like consistency in the food processor heat with water until soft
  • Cabbage – shred in the food processor and store
  • Peppers – wash, dry, de-seed, and cut into pieces. If they are for stuffed peppers chop off the top and scoop out the insides so there is a hallow place to put the stuffing
  • Green Beans – wash, dry, snap off the ends and store
  • Cucumbers – peel, de-seed, and chop into pieces and store
  • Sweet Potatoes – peel and cut into pieces or peel and make noodles
  • Butternut Squash – peel, scoop out the seeds, chop into pieces and store
  • Celery wash, dry, and chop off the ends. Cut into small pieces and store
  • Eggplant peel the eggplant, cut a hole for the garlic to be placed in, and bake or if peel and cut into pieces and store
  • Asparagus – wash, dry, and cut off the ends, and store
  • Beets – wash, dry, cut off the stems, peel, and store
  • Portobello mushrooms wash, dry, season, and store

STEP 6: GET COOKING

Now that you have your gadgets and food prepped all that is left to do is cook. You can use the above meal plan as a guide.

Need more help with meal planning? Check out my meal planning services HERE!

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8 Ways to Keep Healthy Habits This Holiday Season

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december-newsletter-photo

Thanksgiving has come and gone. December is on the horizon and the season of overindulgence will soon be here.

But don’t fret! You can still keep your healthy habits from now until the new year and still enjoy the holidays.

Despite all the parties and events that may come your way, you can still enjoy the season of eating.

So don’t let the holidays dampen you goals of keeping healthy into the new year. Keep you healthy habits keep healthy habits this holiday season with these eight tips:

  1. Fill up on fiber and protein rich foods: When you go to a party look for the veggies, beans, and lentils, and lean protein foods like eggs, chicken, turkey, grass fed beef, and pork. Vegetables have fiber that will fill you up and nutrients you need to thrive. Eat less fried foods, processed meats, foods with sugar, and cheeses.
  2. Keep Moving: Eating well and exercising go hand in hand to maintain weight. Find time to work out at least four times a week. This includes cardio, strength and flexibility exercises. ind an activity you like to do that will get your heart pumping and build lean muscle. Don’t know where to start? Take a long walk after dinner, check out Youtube video, or join a class with a buddy to keep that motivation going.
  3. Bring Your Own Food: Going to a place that might not have any healthy options? Bring your own dish. Veggie platters, or a vegetable based entree will fill you up with fiber and protein like my Turkey, Zucchini, and Carrot Meatloaf.
  4. Watch Your Liquor: I am not going to tell you not to drink, but I would say stick to one drink a day if you’re a woman and 2 drinks if you are a man. Too many drinks will increase your waistline along with your risk for type 2 diabetes, cancer, and heart disease. So if you are conscious of carbohydrates and calories you can try to stick with vodka, rum, gin, tequila, whiskey, scotch, and brandy. Use lime and seltzer instead of sugary mixers like juices or tonic. Want to avoid those holiday hangovers? Stay hydrated with water and stick to clear liquor.
  5. Watch Your Sugar: Sugar is abundant this holiday season in everything from cookies and cakes to candy canes, pies, and even entree and side dishes. Too much can increase your waistline and also put you at risk for heart disease, type 2 diabetes, cancer, and dementia. One teaspoon of sugar is equal to 4 grams of sugar. This can add up pretty quickly so be sure to check food labels and try to stay below 25 grams (6 teaspoons) a day
  6. Plan Ahead: If you know you’re going to a party tonight plan your meals for earlier in the day so you are eating whole nutrient dense foods that will satisfy your hunger. Foods like almonds, walnuts, pumpkin/sunflower seeds, avocados, or plain yogurt are great snacks to eat before your event later in the day.
  7. Give In To Your Indulgence: The last thing you want to do is deny yourself a treat during this season. Make it something special that you may not be able to have any other time of the year.
  8. Watch Your Portions: Portion distortion is alive and well in our society. This is something to be aware of this holiday season. Fill up on nutrient rich foods like vegetables. Eat tiny portions of sweets, treats, and other indulgent foods. One trick is to use a small plate and wait 20 minutes until your brain knows your stomach is full.

Remember healthy habits start with one step at a time. Any small step is a win that you can celebrate!

Broccoli with “Cheese” Sauce

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It can be really hard to get some people to eat veggies. You may even be skeptical yourself as to how to get more veggies in your diet when you hate the way they taste. One way to make taste great is adding a cheese sauce. I have been experimenting with nutritional yeast. It has a nutty flavor that is “cheese” like and makes a great sauce when you add some water. This is a really easy dish to make if you’re in a pinch and do not have a lot of time. I do not have a steamer pan so I use a little bit of water in a large frying pan to steam the broccoli instead.

Broccoli with "Cheese" Sauce
 
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Jeanette Kimszal:
Ingredients
  • 1 crown of broccoli chopped into small florets
  • ¼ cup plain kefir (I like Latta)
  • ⅓ cup filtered water
  • 2 tsp ground black pepper
  • 1 tsp garlic powder
  • 3 tbsp nutritional yeast (I like Sun Alive Alive Foods )
Instructions
  1. Mix the kefir, water, and nutritional yeast in a bowl and set aside
  2. Take the broccoli pieces place in a deep pan and add a little bit of water
  3. Let the broccoli cook until it is soft enough to be pierced with a fork
  4. Drain the water and place broccoli in a colander
  5. Pat the pan down to get out the excess water
  6. Add the "cheese mixture" to the pan heat and mix until it is heated about four minutes
  7. Place the broccoli in a dish and cover with the "cheese" sauce
  8. Serve
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