February 8, 2023

“I don’t have time!” By Nicole Burley

I-Don’t-Have-Time-For-Lunch Excuse Busters!

“I’m too busy to stop for lunch!”

“I don’t have time to eat something healthy.”

“Life gets so crazy, I just forget to eat!”

Skipping meals is not healthy! If you have ever uttered any of these words, I’m here to beg and plead with you to make a change.

I promise you – one of the most important things you can do for your health, your moods, your energy levels – and your waistline – is to eat meals on a regular schedule.

I know what you’re thinking, “but I don’t have a regular schedule!”  Your body doesn’t care! Your body really likes a predictable routine – even if YOU don’t, or even if your life is not set up that way.

Here are some mega-simple strategies for making sure that you are never left in the lurch – or without lunch!

1. Lunch doesn’t have to be a full, sit-down affair with 3 courses. If you are constantly on-the-go, lunch can consist of a handful of nuts, a healthy snack bar, or a piece of fruit. The goal is to simply put SOMETHING in your body so that you have some fuel and nourishment every few hours.

2. A teensy bit of planning can go a long way. Could you find 10-minutes once a week to stash healthy snacks in your office, in your car, and in your bag? This way, you’ll never be left without an option.

3. If you have time to go to the bathroom, you have time to eat something. Think about it. If it was urgent, you would make the time to use the facilities! I encourage you to consider it just as urgent that you fuel your body throughout the day. 5-minutes is all it takes!

Nicole Burley, M.Ed is a certified Life Coach and Health Coach with a private practice in NYC. She is the creator of the Healthy Habits Coaching Club – a warm and upbeat online membership community designed to help you stay healthy, stay motivated – and quit dieting. For more information visit www.NicoleBurley.com and www.NicoleBurley.com/Healthy-Habits-Coaching-Club

 

High Fiber Black Bean Chili by Kathy Smart

High Fiber Black Bean Chili

SERVES: 4
Dark and tasty, black beans are 22% protein and are high in fiber.  Black beans make an excellent low fat protein source addition to any meal.  This recipe tastes summer like with the fresh cilantro and sweet corn.

 

Ingredients:
½ large Spanish onion chopped fine
2 chopped cloves of garlic
1 diced green pepper
1 15 oz can of drained black beans
1/2 cup frozen corn kernels
1 cup of chicken or vegetable broth
2 tablespoons of cumin
2 tablespoons of chilli powder
1 tablespoons of Italian seasoning
1 can of V8 juice
1 tablespoon of olive oil
½ tsp sea salt
½ tsp black pepper
¼ cup of chopped fresh cilantro

Directions:
Sauté onion, garlic, and green pepper in olive oil in medium soup pot over medium heat for 5 minutes stirring frequently.  Add beans, corn, broth, V8 juice, and spices and simmer for 15 minutes. Add cilantro and garnish and season with salt and pepper to taste.
Serve heated with whole-wheat bun or tortilla. Enjoy!

Health Statistics:
Dairy Free
Vegetarian/ Vegan
Easy to Make
High Fiber
Gluten and Wheat free
No added refined sugars

This recipe is contributed by Kathy Smart. Kathy’s NEW Cookbook is now available via www.livethesmartway.com (30 new recipes and 20 more pages of info!)

Kathy Smart is a TV Host, Chef and Nutritionist of “Live The Smart Way” TV show~ North America’s first Gluten Free TV Cooking Show, Best Selling Author, North America’s Gluten Free Expert, Media Personality, Nutritionist, Chef and Personal Trainer, Recipient of “Eat Right Award” in the Health Leadership Award. For more information, go to www.LiveTheSmartWay.com. Or follow Kathy via Twitter: Smart_Kitchen and Facebook: Live The Smart Way

No-Fuss Cooking!

Way back in your kitchen cabinet, behind the blender that stopped working a few years ago, sits a super-easy, super-healthy appliance you’ve forgotten about…the Crock Pot! Revisit this oldie but goodie, no fuss healthy mode of cooking!  Simply drop in the ingredients, turn it on and go! Come back to a healthy, well-balanced, hot, ready to go meal for the whole family!

Try the following crock pot recipes by Rachael Roehmholdt.

 

Crock Pot Steel Cut Oats
Serves 6

Ingredients
•    1 cup steel cut oats
•    4 cups water
•    1 mashed banana or 1 chopped apple or 1 cup pumpkin puree
•    ¼ cup raisins or other dried fruit (optional)
•    1/2 tbsp cinnamon
•    1 tsp vanilla extract

Directions
1.    Combine all ingredients in a crock pot.
2.    Cook on low for 7-8 hours.
3.    Stir completely before dishing up.
4.    Sweeten with a teaspoon or two of raw honey or maple syrup.

Veggie Lentil Stew
Serves 6

Ingredients
•    1 onion
•    1 clove garlic
•    2 cups red lentils
•    1 can garbanzo beans
•    1 15-oz can diced tomatoes
•    5 cups water (can also use vegetable or chicken broth)
•    1 tbsp curry powder
•    ½ tsp cumin
•    1 tsp cinnamon
•    1 tsp oregano
•    1 sweet potato
•    salt and pepper

Directions
1.    Peel and chop the onion and sweet potato. Mince the garlic.
2.    Drain and rinse the canned garbanzo beans.
3.    Combine all ingredients in crock pot.
4.    Cook on low for 7-8 hours.
5.    Serve with cooked brown rice.

Ham, Bean & Green Soup
Serves 6

Ingredients
•    2 cups diced organic ham
•    1 onion
•    2 cloves garlic
•    1 sweet potato
•    2 cups cooked white beans (can also use canned beans –drain and rinse first)
•    1-10 oz package frozen spinach
•    4 cups chicken broth
•    2 cups water
•    1 bay leaf
•    ¼ tsp nutmeg
•    salt and pepper

Directions
1.    Peel and chop the onion and sweet potato. Mince the garlic.
2.    Combine all ingredients in crock pot.
3.    Cook on low for 7-8 hours.
4.    Remove bay leaf before serving.

Sausage, Kale & Potato Soup
Serves 6

Ingredients
•    1 onion
•    2 cloves garlic
•    3 leaves kale
•    2 russet potatoes
•    2 organic chicken-apple sausages
•    1 bay leaf
•    1 tsp oregano
•    salt and pepper

Directions
1.    Peel and chop the onion and potatoes. Mince the garlic. Remove the kale leaves from their stems and chop. Dice the sausages.
2.    Combine all ingredients in crock pot.
3.    Cook on low for 7-8 hours.
4.    Remove bay leaf before serving.

Rachael Roehmholdt is a certified holistic health coach and founder of Be More Healthful. With a passion for good food and living a healthful and balanced life, she believes that small changes to our everyday lives can set us up for a lifetime of health and happiness.

Visiting Family and Friends Made Easy…and More Fun! By Nicole Burley

Here’s how to eat healthy while visiting with those who don’t:

 

Be clear and up front before you visit: Everyone is happier when they know what to expect. Give your hosts the opportunity to be gracious, by speaking up for what you need in advance. There’s nothing worse than spending all day cooking – only to find out that your guests don’t eat anything that you made.

Believe in who you are and who you choose to be in the world: Ultimately, you are not here to change anyone’s mind or convert anybody to your way of eating. By the same token, you do not need to abandon your beliefs or your health goals when you’re eating with family or friends. If you’re asked about your ‘weird food’, by all means explain! Otherwise, do what you need to do to take care of yourself – and don’t let yourself be lured away from your food plan.

Bring your own food: When in doubt, bring a few ‘emergency’ items so that you’re guaranteed to have food available that is part of your plan. Pack healthy snack bars, easy breakfast items, nuts, etc and you’ll never wind up so hungry that you end up making an unwanted food choice. It’s all about making sure you have options!

Offer to cook a meal: This is the ultimate way to guarantee a healthy meal, while also giving your hosts a break from meal planning! You’ll come off as a gracious guest – and you’ll also get to take control of the food preparation. Plus – you may even be able to show everyone that healthy, nutritious food can be incredibly satisfying and delicious! It’s a total win-win.

Nicole Burley, M.Ed is a certified Life Coach and Health Coach in NYC. Her motto is, “Health is fun. Diets are not”. Nicole helps frustrated dieters find a happy, healthy weight – no dieting or deprivation allowed! Nicole holds a masters degree in education from DePaul and a certificate in Plant-Based Nutrition from Cornell. She is a graduate of Coach U and a certified member of the International Coach Federation. Contact Nicole via www.NicoleBurley.com or at www.Facebook.com/NicoleBurleyCoaching and Twitter: @YourCoachNicole

Recipes for Health by Susan Irby

Fall is in the air and the holiday season is just around the corner. Often times the holidays also mean extra stress and weight gain. Work healthy ingredients into your dishes yet still maintain delicious flavor. A super non-grain-grain like quinoa brings rich, savory flavor and also adds key nutrients like protein, fiber and minerals.

Here are a few delicious recipes for fall and holiday season:  

 

Quinoa with Roasted Pine Nuts and Cilantro

Pine nuts have a nutty yet almost sweet flavor that’s delicious with tangy, fresh cilantro, quinoa, and other key flavors that give a metabolism boost in this dish: lemon, cayenne, and coriander.

Yield: 4 cups
Prep Time: 10 minutes
Cook Time: 18 minutes
Serving Size: 1 cup

Each serving has:
142.6 calories
3.4 g protein
11.1 g carbohydrates
10.2 g fat
1.4 g fiber

Ingredients:
1 cup pine nuts
1 TB. Olive oil
½ medium yellow onion, chopped
½ TB. Chopped garlic
1 cup uncooked quinoa, rinsed and drained
2 cups vegetable broth
1 ½ tsp. fine lemon zest
½ tsp. cayenne
¼ tsp. coriander
1 tsp. sea salt
1 tsp. ground black pepper
½ cup chopped fresh cilantro leaves

Directions:
1. In medium sauté pan over medium heat, heat pine nuts, stirring occasionally for about 3 minutes or until lightly browned. Be careful not to burn pine nuts. Transfer toasted pine nuts to a bowl. And set aside.
2. In a medium saucepan over medium heat, heat olive oil. Add yellow onion and garlic, and sauté for about 1 or 2 minutes.
3. Stir in quinoa and vegetable broth. Bring to a boil, cover, reduce heat to low, and simmer for 15 minutes or until almost all liquid is absorbed.
4. Remove quinoa from heat, and stir in lemon zest, cayenne, coriander, sea salt, and black pepper. Top each serving with about 2 tablespoons cilantro leaves, and serve. (Copyright Susan Irby The Bikini Chef 2012)

Note:  Pine nuts are the edible seeds from the pine tree. Rich in flavor and nutrients, pine nuts are high in vitamin E and monounsaturated fats (the good fats), and they’re naturally gluten free.

 

Gluten Free Quinoa Pumpkin Bread

Quinoa flour, coconut oil, and spices of nutmeg and cinnamon give this pumpkin bread a fiber and flavor boost! Other great tips… add orange and lemon zest for a flavor “pop” and for nut lovers; mix in a quarter cup of chopped walnuts for the ultimate super food boost.

Makes 2 loaves
Nutrition:
Serving size: 1/10 of loaf
Calories: 226
Fat: 10.75g
Carbohydrates: 32.2g
Protein: 4.45g
Fiber: 2.05g
Sodium: 73.1mg

Ingredients:
1 ½ cups almond flour
1 1/2 cups quinoa flour
1 ½ teaspoons baking soda
1 teaspoons sea salt
1 teaspoon ground nutmeg
1 teaspoon ground cinnamon
½ teaspoon freshly grated ginger root
1 cup granulated sugar
1 cup light brown sugar
3 egg whites, beaten to stiff peaks
3 tablespoons flaxseed meal mixed with enough hot water to make ½ cup
½ cup coconut oil
2/3 cup water
2 cups cooked and mashed pumpkin (or canned)

Directions:
1. Preheat oven to 350 degrees. Grease two loaf pans with a little extra coconut oil and dust with a little quinoa flour. Tap out excess flour.
2. In a large mixing bowl, whisk together almond flour, quinoa flour, baking soda, sea salt, nutmeg, cinnamon, ginger, sugar, and brown sugar. Mix well.
3. In a separate medium mixing bowl, whisk together pumpkin, coconut oil, flaxseed, and water until blended. Using a wooden spoon, incorporate the pumpkin mixture into the flour mixture until just combined. Fold in egg whites. Do not over-mix.
4. Pour into prepared loaf pans and bake for about 45 minutes or until toothpick inserted comes out clean. (Copyright Susan Irby The Bikini Chef 2012)

 

Radicchio Cups with Quinoa and Citrus Salsa

Radicchio has a bitter flavor that provides balance to the nutty flavor of quinoa and a sweet citrus salsa of mango, lemon, lime, cilantro and pepper.

Yield: 8 radicchio cups with ½ cup quinoa each
Prep Time: 40 minutes
Cook Time: 20 minutes
Serving Size: 1 radicchio cup with ½ cup quinoa

Each serving has:
170.9 calories
4.0 g protein
23.9 g carbohydrates
7.2 g fat
3.6 g fiber

Ingredients:
1 cup uncooked quinoa, rinsed and drained
2 cups vegetable broth or water
½ TB. Fine lemon zest
1 TB. Fresh lemon juice
¼ TB. Fine lime zest
2 TB. White wine vinegar
2 TB. Olive oil
1 tsp. sea salt
1 tsp. ground black pepper
1 medium mango
1 medium red bell pepper, ribs and seeds removed, and diced
1 large cucumber, peeled, seeded and diced
½ cup diced avocado
¼ cup plus 2 TB. Chopped fresh cilantro leaves
8 medium radicchio leaves

Directions:
1. In medium saucepan over medium-high heat, combine quinoa and vegetable broth. Bring to a boil, reduce heat to low, cover and simmer for 15 minutes or until almost all liquid is absorbed. Transfer quinoa to mixing bowl, and refrigerate for at least 20 minutes or overnight.
2. In a large bowl, whisk together lemon zest, lemon juice, lime zest, lime juice, white wine vinegar, olive oil, sea salt and black pepper.
3. Dice mango by taking a sharp knife and slicing lengthwise through mango on each side of seed. Make 4 or 5 lengthwise slices on each mango half. Make 4 or 5 crosswise slices on each mango half. Carefully slice along skin of mango and underneath mango “cubes” to release diced mango. Place diced mango on a cutting board and chop into small chunks, as you would for a fresh salsa.
4. Toss diced mango into mixing bowl with lemon zest mixture. Add red bell pepper, red onion, cucumber, avocado, cilantro leaves, and quinoa, and toss well to coat.
5. To serve, place 1 radicchio leaf on each of 8 medium serving plates or bowls. Spoon ½ cup quinoa mixture into each radicchio cup, and serve.  (Copyright Susan Irby The Bikini Chef 2012)
TV, Radio host and multi-published author, Susan Irby The Bikini Chef, hosts Bikini Lifestyles on national public television and AM 790 KABC radio.  Specializing in healthy, flavorful recipes as found in her books  The Complete Idiot’s Guide Quinoa Cookbook (July 2012 Penguin Publishing), Substitute Yourself Skinny, Boost Your Metabolism (Adams Media 2010).  Among media appearances, The Bikini Chef has been featured on FOX11 Good Day LA, KCAL9, CBS2, ABC7.  NOW AVAILABLE!  The Complete Idiot’s Guide Quinoa Cookbook  http://www.amazon.com/Complete-Idiots-Guide-Quinoa-Cookbook/dp/1615641939/ref=sr_1_1?ie=UTF8&qid=1336586754&sr=8-1. Follow Susan on Twitter, http://www.twitter.com/thebikinichef and become a fan of  the Bikini Chef on Facebook http://tinyurl.com/2famueb