Today’s healthy lunch is from Panera Bread who have great vegetarian options that happen to also be vegan! Just don’t look at the pastries!
I’m having a bowl of black bean soup, a full size classic salad (hold the tomato), whole wheat baguette and small apple!
The calories look a little something like this:
What are you having for lunch? What do you order from Panera?
This morning I’ve decided to experiment with the idea of making a Breakfast Quinoa with some left over plain cooked quinoa from Tuesday’s Dinner. For those of you who haven’t heard of this strangely named awesome whole grain, Quinoa (prounounced Keen-Wah) is a high fiber, gluten-free, low glycemic index, complete protein that is actually technically more of a seed than cereal. Serious nutritional powerhouse!
I’ve hunted the internets for vegan recipes and found most of them involve cooking the quinoa in a non-dairy milk which isn’t really helpful for me since I’m starting with pre-cooked quinoa. I did find one recipe from SavyVegetarian.com that suggests simmering pre-cooked quinoa in flavored soy milk on the stove top until it reaches the desired consistency, so I’ve adapted that technique for my tastes and the ingredients I have on hand.
I believe a good breakfast should include whole grains, protein, a healthy fat and fruit - and this morning I’ve got the superfood versions of all four!
Blueberry Breakfast Quinoa:
After reheating the Quinoa on the stove top with soy milk at medium heat with stirring until most of the liquid is adsorbed, then simply add the remaining ingredients. allow it to cool some and enjoy!
For an experiment, this turned out awesome! I think I prefer the consistency of oatmeal compared to this, as it almost reminds me a grits (and for those of you who know me, grits and I are not friends).
Here are the calories and nutrients I’ve tracked on MyFitnessPal and although they are slightly higher than my normal breakfast, I think they are totally worth it!
How did you start your food day? Have you ever tried a breakfast quinoa? How was it made?
A lot of us grew up learning the food pyramid in school.
Your carbs at the bottom, then fruits and vegetables, then meat and dairy, and then at the very top you had a small allowance for fats and sweets (so, we’re supposed to eat them, right?). Sure it had flaws, but it helped the general population better structure meals, and in my opinion, structure is what helps most in controlling and monitoring your diet. All good things, right? Not so fast.
Recently there’s been a shift in the visual method the Government uses to make recommendations for healthy eating. We are now supposed to learn and follow the MyPlate method.
MyPlate is a huge improvement on the old pyramid. There is a greater emphasis on fruits and vegetables, a recommendation for whole grains over other starches, and no dedicated space for fats and sweets, but don’t get me started on the dairy. Overall the plate is visual, practical, and applicable to every day life. Awesome, right? Not so fast.
Consider for a moment that we stopped thinking about foods in terms of grams of protein, calories, or percent daily value. Yesterday in my exercise nutrition class, my professor Dr. Longstreet presented us with an interesting concept that challenges the way we traditionally structure a balanced diet – thinking about food in terms of purpose and benefit, not servings and allowances.
It goes a little something like this…
GO FOODS give you energy. Think carbohydrates, the good kind like whole grains.
GROW FOODS help you grow – muscles, bones, hair. Think protein, as well as calcium and iron containing foods – nuts, legumes, seeds, soy.
GLOW FOODS make you glow. Think fruits and vegetables – vitamins, minerals and antioxidants.
I think intuitively I’ve come to view foods in a very similar way over the past few years, just without the articulated structure. I feel like thinking about foods in terms of health promoting or preventing is a much more wholistic, self aware approach to eating that champions the individual’s sense of worth and well being – my inner yogi would be so proud.
How to you think about food? Well maybe I should ask, have you ever even stopped to think about food?
Here’s what I’m making to take to work with me for dinner tonight:
Asian Quinoa Vegetable Stir Fry
Remember, just because it’s frozen doesn’t mean it’s not real food.
Cook the quinoa and stir fry separate according to package directions. Once cooked, mix together in a skillet with some garlic, ginger and soy sauce (just eyeball it and taste until you find the flavor intensity you want).
I’ll microwave the edamame at work and eat it separately.
For those of you interested in the calories and nutrients:
What are you having for dinner?
“Just because you’re not sick doesn’t mean you’re healthy.”
People love to talk to me about diet and exercise, which I love, but sometimes it can get frustrating. I hear this all the time: “I really want to eat healthy, but…” or “I’d love to work out more, but…” The excuses people make preventing themselves from being healthy make me want to scream. So, I’m here to tell you, although you may have legitimate concerns, your excuses are invalid.
I have listed some of the classic excuses I hear and how I know they can be overcome.
“…but I don’t have time to exercise.”
If you are truly serious about making exercise a part of your life, then you can find the time. How much time do you spend on Facebook, Twitter, or Pinterest? How much time do you spend watching TV? I bet if you totaled up all those wasted hours you could come up with a measly 3 hours a week to dedicate to your health. Seriously, that’s all it takes to reap the benefits of exercise – 30 minutes per day, most days of the week. Start small, see results, and then adjust your schedule accordingly.
“…but I don’t have the energy to exercise.”
Exercise is revitalizing. You can easily overcome the feeling of fatigue with brisk walk. Simply put, exercise will give you more energy, not the other way around. And remember that all exercise does not have to be strenuous; try yoga or stretching if you don’t feel up to a hard core gym session. You will never regret a workout and something is always better than nothing. Turn every day activities into opportunities for exercise: take a walk during your lunch break at work, turn dinner dates with friends into bike riding dates, or park in the furthest possible parking space away from stores.
“…but eating healthy is just so expensive.”
This is just a big ole lie perpetuated by the food industry to keep you buying convenience foods. You mean to tell me that a bag of rice, a can of beans, and some frozen veggies are cheaper than a fast food extra value meal? I beg to differ! And even if it were more expensive, I’d argue that your health is worth the money! We spend so mindlessly on meaningless things like Starbucks coffee, clothes, and fancy cell phones, so why not spend your hard earned money on food that will improve your health and well-being?
“…but I’ve dieted before and it didn’t work.”
That’s because diets don’t work. It takes a significant lifestyle change, not a fad diet, to truly see results over the long term. And what do you mean by “it didn’t work”? If you mean that you didn’t lose the 15 pounds in 2 weeks, then you need to reevaluate your definition of success. Aim to lose 1 pound per week over months and years to achieve your goal weight in a healthy and maintainable way. Diets that are overly restrictive only increase your chances of rebellion. Be kind to yourself and make small changes in your behavior and food choices and avoid fad diets toting unrealistic promises.
“…but I could never give up my favorite foods.”
No one ever said you had to give up your favorite foods, but you do need to decide which is more important to you – health and weight loss or momentary culinary gratification? You can eat whatever you want whenever you want, just not as much as you want. If you had asked me 10 years ago what my favorite food is, I would have said pizza, but to be honest with you, today I could go the rest of my life without it. Your tastes will change if you give them a chance, and maybe one day your favorite food might be zucchini, like me.
“…but my husband/boyfriend/parents/children won’t like it if…”
If your friends and family love you, they should support you. Set a good example, don’t show any doubt towards your convictions, and stand up for yourself. Lay down the law at home if you must to remove unhealthy foods from the pantry, even if your husband protests. Ultimately you will only be improving their health too! Don’t, however, become the diet police to those you live with as they will resent you for controlling their food. Just be encouraging and understanding of the emotions that may come with change.
So tell me again, what’s stopping you from making your health a priority?
“I do not believe in excuses. I believe in hard work as the prime solvent of life’s problems.”
Because Memorial Day is about more than cookouts at the beach.
#perspective
You know you’ve heard or said this before: “it’s not fair, she can eat whatever she wants and look, she’s still skinny!” In college my best friend was a legit size double zero – with me at a size 20 I’m sure we seemed like quite the duo at the beach. I used to get so frustrated going out to eat, ordering the same foods, chugging the same beers, and yet I got fatter and while she stayed skinny! You see images like these and think, what the hell!
Over the years I’ve come to realize the reason “skinny people” can “eat whatever they want” and never gain weight is a combination of healthy habits and a pinch of good genes. Sure, they may have lightning fast metabolism or be naturally small framed, but they are really skinny because they have the right mindset that lends itself to a healthier lifestyle. Now I realize there is more to self worth than body image, but if your goal is weight loss, keep these tips in mind next time you’re chowing down.
How to eat like a skinny person (and not get fat):
1. Eat whatever you want, just not as much as you want.
If you really want unhealthy foods like dessert or frech fries, go for it! Have some, just not the entire bowl! It’s ok to “cheat” every now and then as long as you conscious of what you are doing and plan accordingly. Skinny people are notorious for splitting meals, nibbling, and leaving food behind on their plates.
2.. Treat restaurant meals as social events, not eating events.
A lot of us have a hard time sticking to a diet when we go out to eat. I usually attribute that to all the temptation to yummy food that we deny ourselves at home. We also tend to pick restaurants based on the type of food they serve. Logical, yes, but not what skinny people do! Skinny people go out to eat with friends and family to socialize, enjoy the atmosphere, and have a night out. Try to focus on your company and the experience, not just the food.
3. Nurse those cocktails.
If you drink alcohol and are trying to lose weight, you have to try and make those drinks last! Alternate alcohol with water. Skinny people are light weights, so they don’t need much to catch a buzz, and because of that, they consume far fewer calories than most drinkers.
4. Don’t be lazy – exercise!
I dare you to think of your thinner friends and tell me that most of them don’t exercise regularly. They may not be hard core gym rats, but I bet you they walk or jog or yoga or swim. Skinny people move, and especially more so if they’ve eaten more than usual!
5. And most importantly, make smart food choices most of the time.
Eat a well planned, healthy diet full of fruits and vegetables most of the time. When you buy groceries, focus on the healthy foods you will eat on a daily basis and don’t buy treats or cheats to keep in the house if you know you’ll be tempted. Your skinny friends are probably eating more salads than cheeseburgers, and it shows.
So you want to do Crossfit, awesome. You saw the Games on ESPN or found a great Groupon online or hear your friends ranting and raving about their new obsession. I was a newbie once, totally intimidated and scared and wishing someone had given me a heads up of what to expect. So I can’t in good conscious let you get yourself into my favorite sport without a little bit of advice…
1. Be in decent shape before you go
If you are so out of shape that the idea of going for a jog around the block sounds impossible, you aren’t ready for crossfit. Seriously, for the amount of money, time and dedication required to call yourself a person who does crossfit, you better be prepared to make the investment. If you’ve lifted weights before, have a decent gym routine already in place, or play a sport, you’ll be fine. Not to say that a completely out of shape person doesn’t stand a chance, but you will have to have a very strong mental character and the self determination to push through the hard stuff, because crossfit will kick your ass. Crossfit workouts are designed to be competitive and it can be discouraging to come in last all the time. I mean, come on, with a tagline like “forging elite fitness” it’s clearly not a walk in the park.
2. Go to a legitimate box with good reviews
There are crossfit gyms, called “boxes”, popping up everywhere. Do your research. Read the reviews. Look at pictures. Don’t just compare prices or go to the closest location. The value is in the people running the show, not the stuff in the room. Give bonus points to a box that offers an “on ramp” or beginners course. You’ll know what you like and don’t like, and if something doesn’t seem right or makes you uncomfortable, run the other way. Not every box is created equal. You can find your legitimate local affiliates through the Crossfit main website here – I really enjoyed Crossfit BNI in here Brandon, on the corner of Causeway and Faulkenburg.
Want to do crossfit at home like me? Go to a box first and learn the basics. Then continue to do your homework, watch the how-to videos and invest in some decent equipment. I use an app on my iPhone that gives me the Crossfit Main Site Work Outs of the Day and then I use those as a starting point to make a WOD that will work for me.
3. Have Realistic expectations
Let’s be honest here. You’re not going to look like this, probably ever:
Yes, Crossfit will help you get in shape, lose some weight, build muscle and improve your physical endurance, but it will not chisel you into a world class athlete. Well, maybe it will, in a few years. Don’t expect to be able to do everything all the time and don’t expect to be the strongest, fastest, or most competitive person in the room.
4. Wear comfy clothes
Don’t be an idiot and try and get cute. You’re there to work, not flirt. Girls – you need a good sports bra, shorts that stay on and cover your ass, and shirt you’re not going to be uncomfortably tugging at while you work out. Crossfit puts you upside down, on the ground, and twisted inside out – the last thing you want to be is self-conscious.
And please, don’t think its ok to show up as a newbie in crossfit tank tops you found on the internet, brightly colored tube socks and bootylicious spandex shorts, especially if you’re not in shape or confident enough to pull it off. Those girls look silly, well, unless you’re her – then it’s hot.
When it comes to shoes a general cross training shoe will be fine. Running shoes, shapeup shoes, and anything with a high heel is a bad idea. If you get serious about crossfit, there are great shoes designed specifically for the sport, but they are pricey.
5. Don’t try and be the best (and know your limits)
Know that you are going to a place full of amazing athletes – people who have probably been doing crossfit for years, many of whom may be police officers, military, firefighters or professional athletes. Of course they are fast and strong and talented. And it’s ok if you aren’t that yet. Don’t push yourself beyond what you are capable of. Take comfort in knowing that all of these people were once newbies too. It takes time to be that good.
6. Listen to the coaches (and make sure the coaches listen to you)
If a coach corrects your form or gives you instruction, listen. Don’t think that you know better. Good coaches will try their hardest to give you feedback, keep an eye on you, and help you improve, but please realize that crossfit is done in a group setting. You have to look out for yourself and speak up if you need help. Tell the coaches about any injuries, weaknesses or medical conditions BEFORE your first workout. And if you ask for help and you don’t get it, you need to find a new box.
7. Don’t quit or say I can’t
You would think this goes without saying, but don’t quit in the middle of a workout. Always finish, even if it’s slowed or modified. A lot of crossfit WODs are team or partner events and, take it from personal experience, it sucks to be quit on. You also never want to say “I can’t do that.” Well of course you can’t if you never try.
8. Take nutrition information with a grain of salt
This is where the crossfit world and I tend to dislike each other. Know that the people who are your coaches are certified crossfit trainers but they are not (in most cases) certified nutritionists. Crossfit culture usually implies that you will be following a “Paleo” diet; if you haven’t heard of it, think Atkins with leaner protein, no dairy, and lots of veggies. Clearly, as a person who believes in a vegan diet as optimal for health, I’m not a fan of all that animal protein or eliminating legumes and whole grains from a diet and calling it healthy. Sure, the Paleo diet might make for nice looking muscles, but in 20 years you’ll care more about your arteries than your abs.
9. Know that there will be times you’ll have to do some things you will hate
Not every day at the gym is fun. Some things suck. You’ll find favorite exercises you wish you could do every day and others you wish were never invented. It’s the variety that challenges your body to become a better athlete. Embrace the process of learning new skills and try not to let one bad workout keep you from going back!
10. And finally, don’t become a douche about it
The last thing all of your non-athletic friends want to hear about is how awesome you are becoming at the clean and jerk. This took me a while to realize, but posting everything you did at crossfit every single day on Facebook does not result in very many likes. Unsolicited bragging makes you seem like “one of those crossfit douche bags” and seriously, there are plenty of those out there already.
So if you aren’t totally intimidated yet and you still want to go punish your body with some crossfit, go hunt the internets, find a box near you, and give it a try. I love the saying “you never regret a workout” and I promise you, you will never regret trying crossfit. It’s ok if it’s not for you, no judgment here, but if you love it, you’ll wish you had started sooner!
I am totally guilty of throwing everything in the fridge, but according to this article from the Food Network there are
Tomatoes
The chill of the icebox makes tomatoes dull and mealy. Store on the counter (under-ripe ones can go on the windowsill). If they begin to get too ripe, it’s time to make tomato jam or roasted tomato sauce.Melon
Keep whole melons like watermelon, cantaloupe and honeydew on the counter for best flavor. USDA research found that storage at room temp may even help keep the antioxidants better intact. Once cut, store in the refrigerator for 3 to 4 days.Potatoes
Cold temps will break down the starches in potatoes, making them unpleasantly sweet and gritty. Cool and dry darkness is a spud’s best bud.Onions
Uncut onions are happy out of the cold. The humidity of the refrigerator makes them moldy and mushy. Avoid direct sunlight and once cut open, place in a resealable bag in the vegetable drawer.Garlic
Preserve the powerful flavor of garlic by storing in a cool, dry and ventilated container. Once the head has been broken open, use the cloves within 10 days.Apples
Freshly picked apples will do well (and look pretty) on your counter. If they aren’t eaten after a week or two, make them last a little bit longer by then chilling them in the fridge.Berries
Fresh berries from your local farm taste amazing at room temperature so it’s the sooner the better for munching. For long-term storage keep them in the fridge. To avoid soggy or moldy berries, rinse just before eating.Stone Fruit
Allow peaches, apricots, nectarines and plums to ripen at room temperature. If you can’t gobble ‘em up right away, place in the fruit bin of the refrigerator for a few extra days.
