Review: Mango Salsa – Ellie Krieger

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Mango Salsa – Ellie Krieger, The Food Network

Do you want to add more fruits to your diet, but aren’t sure what to do?  It is easy to grab a banana, orange, or apple and I highly recommend it.  They are loaded with fiber, low in calories, and packed with nutrients, an excellent snacking choice.  However, there is so much more out there for the life of the fruit.  Fruits can be used in savory and sweet dishes, but try to keep it as close to the original as possible.  The more we process it the less healthy it is.  A good example is an apple, applesauce, or apple pie.  The apple is the best choice, but by the time you get to apple pie it is just a treat; an occasional food.   Try using fruits as toppings for pork, chicken or fish, or use in salads.

Here is a mango and cucumber salsa, that is light and summery feeling.  Enjoy!

Mango Salsa

Time: 5 Minutes

Ease: Simple

Serve:  4-6 people

Review:   I was a little doubtful, to be honest, but this is a delicious salsa.  It is very light and summery.  You could jazz it up by adding more lime juice or more jalepeño, but it is completely up to you.  It is good as written.

Tip: I recommend using frozen mango.  Mango can be hard to find and they aren’t the easiest to peel and cut.  When shopping look for mango’s with a little “give” to the touch.  Peel them and slice on the widest side, watch out for the pit, then slide your knife along the skinnier sides in a curve around the edge of the pit.

Extra Recipe: Another great fruit recipe that is super easy is Banana, Strawberry “Ice Cream”.  No dairy and nothing but bananas and strawberries.  It seems crazy, but it is smooth and creamy and a great substitute for ice cream.

Lisa received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

The information in this blog is educational and not meant to diagnose, treat, or mitigate symptoms.

I offer individual coaching sessions and virtual health coach sessions through Zoom, if you are not local, as well as group sessions, workshops, and special events. I would love to help you on your journey towards health and wellness. Contact me for more information.

My husband and I are also Independent Shaklee Distributors to learn more visit http://lisaburbach.myshaklee.com – one of the leading providers of premium-quality, natural, nutrition, personal care, and household products.

Don’t forget to take you Healthprint when you visit.

All photos are by me, Lisa Wright Burbach –  Feel free to share, but please give credit to the source.  Thank you.

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Review: Orange Soup with Black Salsa – Mark Bittman VB6 Cookbook

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Orange Soup with Black Salsa – VB6 cookbook, Mark Bittman

We are making an effort to eat more whole food, plant based foods i.e., nuts, legumes, grains, fruits, and veggies, and I have to say we are loving it.  After all we’ve been told “Eat food that rots, just eat it before it does” – Dr. Forrest Shaklee.  I have also been reading the Blue Zone book by Dan Buettner and learning about the longest lived people in the world, who eat meat more like a garnish or accompaniment to the main meal.  A pretty crazy concept for most Americans.  The more we learn the harder it is to deny the benefits of good, real, unprocessed, fresh food.

There are so many ways to cook foods, especially vegetables, that no one should be able to say “I don’t like veggies”.   Even if you don’t you should keep trying them,  over time your taste buds adapt and your body knows you’re giving it good stuff and starts letting you know it needs more – you crave good food!   You will also find that sometimes you don’t feel so great after a greasy, processed meal.  This is again, your body letting you know it really likes the healthy stuff.   Some simple ways to add veggies to your day: smoothies, add them into sauces, puree them, roast, bake, grilled…. MMMmmMMM.  To learn more about Whole Food, Plant Based eating visit Eating you Alive or Forks over Knives.

Another way to learn about Whole Food, Plant Based eating is through the book VB6 and the VB6 Cookbook by Mark Bittman He discusses being Vegan, kind of,  Mark Bittman is Vegan before 6pm and then eats whatever he would like, within reason after 6pm.  The change has still made a huge impact in his health and has become a lifestyle.  I like the concept.  During the day you get your full share of fruits, vegetables, grains etc. without all of the saturated fats, processed food and bad stuff.  If you choose wisely that is.  If you want to make a change, but don’t think you can go whole hog, eh hem…whole cauliflower,  then VB6 might be a good fit for you.

This review is of his butternut (or pumpkin) soup.

The Salsa

The Review

Time: 60 Minutes

Ease: Simple

I wasn’t sure how well this would turn out at first, just being honest.  Every butternut squash soup I’ve ever made had coconut milk or milk in it.  I was afraid it would be to thin and watery, but I was wrong!  My other hesitation was how was my husband going to handle this vegan dinner?  Before I had a chance to ask him what he thought I heard those lovely yummy noises we all love to hear when we cook for someone!  Success.

The soup was easy to make and very good.  I have a submersion blender, which I highly recommend, but you can use a blender to puree it too.  It is creamy from being blended, but is not going to have the exact same consistency as a milk based soup, but I don’t think you’ll miss it.

The salsa is tasty and went very well with the soup.  We ate it in our soup as well as with flax chips and I was tempted to top it with sour cream, but didn’t.

This recipe took about an hour, but if you used canned pumpkin or pre-cooked butternut squash you could do it in 30.

Enjoy!

Lisa received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

The information in this blog is educational and not meant to diagnose, treat, or mitigate symptoms.

I offer individual coaching sessions and virtual health coach sessions through Zoom, if you are not local, as well as group sessions, workshops, and special events. I would love to help you on your journey towards health and wellness. Contact me for more information.

My husband and I are also Independent Shaklee Distributors to learn more visit http://lisaburbach.myshaklee.com – one of the leading providers of premium-quality, natural, nutrition, personal care, and household products.

Don’t forget to take you Healthprint when you visit.

All photos are by me, Lisa Wright Burbach –  Feel free to share, but please give credit to the source.  Thank you.

Review: Hello Fresh: Roasted Pork Tenderloin and Fig Sauce

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Hello Fresh from the Fresh Market

I love to cook and I enjoy planning meals, but sometimes I just run out of time.  As a result I have considered doing one of the meal delivery services out there, but have never made the commitment to try it.  That is where Fresh Market in Greensboro, NC comes in!  They have partnered with Hello Fresh and have 4 featured meal kits for $19.99 each.  I’m sure this is a temporary  special, but I’m glad I stumbled on it.

Hello Fresh is a Meal Delivery service that provides all of the ingredients needed to prepare a meal for 2-4 people, depending on the plan you choose.  Each meal comes to $9.99 per meal or $8.74 per meal for the family plan.  The ingredients are pre-portioned to make it easy, per the website “Stock your pantry with salt, pepper, sugar, oil, and butter. We’ll take care of the rest!”.   The website also states that you are not locked into a contract.

 

My finished product!
The Review

Roasted Pork Tenderloin and Fig Sauce

Time: 30 Minutes

Ease: Simple

We loved it!  The meal was easy to prepare, the directions were simple and had pictures to follow, and it was really good!  The meal kit said it served 2 and It did that exactly.  My husband said he felt satisfied and so did I; there were no leftovers.  The Fresh Market price was $19.99 and It would have been hard for me to spend much less than that if I had bought the ingredients.  That said, I’m certain that I would spend much less on some of the other meal options.  It really comes down to, are you willing to pay for the covenience?  For 3 meals a week serving 2 people per meal is $60, this would require good budgeting over the rest of the week for many people.

One thing Hello Fresh did not provide was organic and non-gmo.  I tend to make the effort in both of these categories, especially organic and would like to have this as an option if I’m going to choose a meal service.  They do have a vegetarian option.

I can see where adding Hello Fresh to your weekly meal planning could be beneficial, depending on your lifestyle and budget.  The meal was quick, easy, good, and had fresh ingredients.  It would be a great way to learn to step away from pre-packaged foods and learn to use fresh foods.  Also a great tool for a beginner cook, who just needs to learn to have a few good recipes under their belt or the busy family who just needs dinner on the table in 30 minutes.

If you live in Greensboro, NC stop by Fresh Market to see if they still have the Hello Fresh Meal Kits available and give it a try before deciding to join, plus you get a handy coupon!

Enjoy

Lisa received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

The information in this blog is educational and not meant to diagnose, treat, or mitigate symptoms.

I offer individual coaching sessions and virtual health coach sessions through Zoom, if you are not local, as well as group sessions, workshops, and special events. I would love to help you on your journey towards health and wellness. Contact me for more information.

All photos are by me, Lisa Wright Burbach –  Feel free to share, but please give credit to the source.  Thank you.

Smoothies!

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 I love my morning smoothie!  It gives me energy, fills me up (especially if I add protein) and helps me get in more fruits and veggies.

Benefits:

  • Heartburn can be an issue as we age and many find that sipping a smoothie helps the digestion process and elimination process.  There is also less tendency for reflux
  • Smoothies are natural laxatives
  • Some studies show that incorporating smoothies into the diet may aid in weight loss
  • The more amazing goodness you put in your smoothie from fruits and veggies the more you get the benefit! Smoothies are packed wit phytonutrients and help boost the immune system.
  • Fiber, fiber, fiber!  Americans need more fiber and smoothies keep all that great fiber vs juicing which extracts the fiber.  The fiber also slows the impact on the blood stream stabilizing the blood sugar.  Sipping a smoothie slowly over time also helps keep the insulin levels in check.   The best smoothie to slow down the spike in blood sugar is one that remembers to pair fruits with proteins and some fat.
  • A great way to learn to like new foods.  I discovered that raw beets in a smoothie are amazing!

Smoothies can be a powerhouse of goodness for your body, but can quickly pack in calories depending on what you add to it.  For me this isn’t a real problem, I tend to under eat and find the calorie boost in the morning helps me, but for others remember that moderation is always the key.

There are tons of smoothie recipes out there, and I encourage you to use wisdom.  If you add frozen yogurt, ice cream, sherbet, sugars and syrups, food coloring, etc. it is nothing more than a fancy milkshake and you undermine the healthfulness of the smoothie.  I do allow myself a square or two on of dark chocolate, on occasion.  Try to retrain your tastebuds to enjoy natural sugars, like fruits and learn to want to eat leafy greens etc.  Your body will thank you.

Recipes

Note:  I have milk listed in the recipes, but you can substitute any milk substitute or even water.  I also have protein powder in my smoothie recipes.  In full discloser I am not only a Health Coach, but also a Shaklee distributor and I love the protein powder options from Shaklee.  They are non-gmo and carefully researched.  If you don’t use protein powder you may substitute 2 ounces of firm tofu for the protein powder – you won’t taste it, I promise!

Substitutions:  2-3 ounces tofu and 1/2 tsp of vanilla in place of protein powder.   Almond milk, coconut milk, juice, etc. in place of milk.

I found that an immersion blender works amazingly well with smoothies and has less clean-up.  I just pack my smoothie ingredients into a wide mouth mason jar and stick in the immersion blender and blend. BOOM!

Chocolate Beet Smoothie

OK, I know it sounds weird and gross, but trust me it is so yummy!  Think Red Velvet Cake!

  • 1-2 scoops protein powder (chocolate rocks in this!)
  • 1 cup milk
  • 1/2 – 1 beet
  • 1/2 banana
  • a small block of dark chocolate, a spoon of chocolate powder or use chocolate protein powder
  • 1 cup greens – I like spinach, but you could use baby kale or others

Blend well and enjoy

 

Pumpkin Spice Smoothie

  • 1-2 scoops protein powder (I like vanilla for this one)
  • 1/2 cup pumpkin from a can or fresh, cooked pumpkin
  • 1 tsp pumpkin pie spice or a blend of nutmeg, cinnamon, and allspice
  • 1 cup milk
  • 1/2 banana

Blend well and enjoy!

 

The Portly Primate

  • 1-2 scoops vanilla protein powder
  • 1/2 tsp vanilla
  • 1-2 squares dark chocolate
  • 1 banana
  • 1 cup milk

Blend well and enjoy!

 

Dreamy Orange

  • 1-2 scoops vanilla protein powder
  • 1/2 cup yogurt
  • 1 small orange
  • 1/2 banana
  • 1 tsp vanilla
  • Ice cubes

Blend until the consistency of a slushy and add orange juice if too thick.

 

Cherrie Smoothie

  • 1-2 scoops protein powder (I like strawberry in this)
  • 1/2 cup cherries (pitted)
  • 2 ounces cherry juice or pomegranate juice
  • 1 cup of milk
  • 1 /2 tsp vanilla
  • 1/2 cup vanilla yogurt (watch the sugar content and read the ingredients to choose the most natural yogurt available).
  • Umm, again you can add a square of dark chocolate to make this seem decadant

Blend well and enjoy!

 

Mocha Latte Smoothie

  • 1 scoop Cafe Latté protein powder
  • 1 scoop Chocolate protein powder
    • OR 2 scoops protein powder or 2 ounces tofu
  • 1/4 cup leftover coffee or one scoop/packet of instant coffee
  • 1 cup milk
  • Ice
  • Opt -1 small square dark chocolate

Blend well and enjoy!

 

The Go-To

  • 1/2 banana
  • 1-2 scoops protein powder
  • 1 cup leafy greens
  • 5 large strawberries
  • 1/2 cup yogurt
  • 1 cup milk

Blend and enjoy!

Once you get used to making the smoothies above try adding leafy greens to the recipes, most of the time they add very little flavor difference, but boost the nutrients.

Try adding flaxseed or chia seeds for a little extra Omega fatty acid and feel free to go crazy and add anything you’d like to try -healthy thing!  For extra creaminess add 1/2 of an avocado.

Share your creations with us here on the blog or on Instagram #yieldingaction or our the Yielding Action Health Coaching Facebook page.

Lisa received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

The information in this blog is educational and not meant to diagnose, treat, or mitigate symptoms.

I offer individual coaching sessions and online health coach sessions through Zoom, if you are not local, as well as group sessions, workshops, and special events. I would love to help you on your journey towards health and wellness. Contact me for more information.

All photos are by me, Lisa Wright Burbach –  Feel free to share, but please give credit to the source.  Thank you.

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A Good Night’s Sleep Starts With His and Hers Burritos!

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burritos

A Good night’s sleep starts with his and hers burritos!!

Raise your hand if these scenarios sound familiar:

  1. You are all snug in your bed, everything is perfect!  You are thinking to yourself “This is it! aahhh” and then he/she climbs in and fluffs the cover sending cold air rushing over you and messing up your perfection.
  2. You are sound asleep when suddenly he/She rolls over and takes the covers in the process, leaving you exposed and grumpy.
  3. He/she has, um…shall we say…does a biological function that does NOT smell great and fluffs the covers and shares with you! Thankfully my husband has never done this, but my friends talk… and many suffer from this torture.  People, be kind!
  4. OMG I’m so hot!!! or OMG I’m so cold!  Why are there so many/few covers???!!!!  Because one of you is always cold natured and one is always hot natured!  It is the law of love!

What are we to do???  My husband and I found the perfect solution!! His and Hers burritos!! OK, Duvets, but when we both snuggle in, it is like a human burrito; so in our house this what we call them.  We don’t use top sheets and use two twin duvets, one on each side. Just change the covers out when you wash sheets. I am building up several sets to have a rotation.

If you find this chore daunting here is another burrito reference and the answer to stuffing that duvet into it’s cover.

His burrito? Tog 4 -all year i.e. puny, skinny, worthless!  Her burrito? Tog 10.5 – all year long baby!  i.e. warm, snugly, fluffy-  Yes, go ahead “IT”SSS SOSOOOO FLLUFFFYY”, perfect.  Not that I have a strong opinion about it.  the picture above is our arrangement.  Here is a great article from Apartment Therapy about this method.

I’m being silly, but not completely; we all struggle to find the perfect night’s sleep and we should!  Sleep is an important part of wellness.  Check out these risks and benefits:

  • According to the National Sleep foundation a chronic lack of good, quality sleep can put our hearts at risk.  Studies show that no matter your weight, age, whether you exercise or not or smoke if you don’t sleep enough you have a higher risk of cardiovascular disease.  One age related study showed that those over 45 were twice as likely to have a stroke or heart attack if they slept fewer than 6 hours per night vs those who slept just 6-8 hours!
  • Habitually losing sleep can lead to weight gain.
  • Sleeping well leads to a better memory
  • Sleeping fewer than 6 hours a night leads to inflammation, the blood levels of inflammatory proteins increase.
  • A good night sleep helps us be more creative.
  • Sleeping well helps our mood, our attention span, productivity and more!

So, that’s great you say!! But what am I supposed to do about it?

  • Cut back on the caffeine – yea, I know they always say that.  It is true
  • Drink alcohol earlier in the evening; though it makes some sleepy alcohol can cause you to wake during the night.
  • What we eat makes a difference, choose foods with triptiphan or choose healthy carbs that can be calming.  For more about “sleep foods” you can read this month’s Yielding Action newsletter.
  • Regular exercise can help us sleep better, but be aware of your own body.  If you are energized right after exercising try exercising earlier in the evening.
  • Turn off those devices.  The light from our electric friends can disturb our normal sleep rhythms. The added benefits can be face-to-face time with your family, or re-discovering a love for reading or a hobby.  Be creative as you unwind.
  • Going to bed and waking at the same time each day can help us sleep better over all.
  • Drink some chamomile tea.
  • Meditation/prayer before bed – as little as 10 minutes can help us sleep better.
  • Calcium and magnesium taken before bed may help promote calm.
  • Dimming the lights around your home a few hours before bed can help signal your brain to start making melatonin, which helps us sleep naturally.
  • Get his and her burritos.  You each sleep differently and it’s ok to create an environment that works for you both.  Don’t worry, it isn’t a wall or fortress; you can still touch each other at any moment.  Well, kinda- that’s a different story, I have a sleeping rule “No part of you should touch any part of me when I am in my sleeping zone!”  But, if it isn’t a sleeping zone, they hey! touch away!

Visit the sleepfoundation.org to learn more and if you chronically struggle with sleep talk to your doctor to make sure there are no underlying issues and to help you find solutions.

Sleep well!

Lisa received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

The information in this blog is educational and not meant to diagnose, treat, or mitigate symptoms.

I offer individual coaching sessions and online health coach sessions through Zoom, if you are not local, as well as group sessions, workshops, and special events. I would love to help you on your journey towards health and wellness. Contact me for more information.

All photos are by me, Lisa Wright Burbach –  Feel free to share, but please give credit to the source.  Thank you.

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Review: Chickpea Shakshuka – The Minimalist Baker

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Chickpea Shakshuka – The Minimalist Baker 

fullsizerender-2

Shakshuka or Shakshouka is a Middle Eastern dish typical cooked with pouched eggs.  The word simply means “mixture” and is typically cooked with tomatoes, spices like cumin and coriander, chilies, and onions, but ingredients vary from country to country.  It is often served for breakfast, but is popular any time of the day and especially in winter.

Chickpeas

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Cooked, dried chickpeas – Try cooking your own beans in place of canned beans.  It is cheaper and greatly reduces your sodium intake.  If you are riding the Instant Pot wave or you use a pressure cooker you can make these without soaking! WHAT, yes… NO SOAKING!!! Soaking is the part I always forget and used to keep me from using dried beans.  Don’t fear the Instant Pot or pressure cooker, it will quickly become your friend.

The first time you cook your beans without soaking you may feel like your can actually feel your momma staring you down, but it will be OK.  Don’t believe me? Ask the L.A. Times in this great article “Don’t soak your dried beans!  Now even the cook kids agree” by
Russ Parsons The California Cook!

Homemade yogurt

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I made my Shakshuka a liiitttlle hot and had to top it with yogurt because, well…basically I’m a wimp when it comes to hot foods!  If you too need to cool it down try making your own yogurt. It is very easy and only takes a little “active” time.  I follow Martha Stewarts guide.  You can make yogurt with some yogurt and milk or with yogurt starter and milk.  Personally I find a little individual size yogurt pot works well as a starter and my yogurt is more consistent, the only down side is the yogurt bacteria won’t hold up to use my homemade yogurt as the starter for a second batch.

A friend of mine laughed at my yogurt maker and thermometer and said “All you need is an oven and your finger.  When the milk boils pull it off, when you can put your finger in it for a few seconds comfortably add your yogurt- done!!”.  She is right, as you get more comfortable with making yogurt you will find your own way and be able to do it without thinking about it.

The Review: 

 

Time: 30 minutes

Ease: Easy!  Even if you cook your own beans and make your own yogurt, this is an easy dish to make.

Review:  I can’t take credit for finding this amazing vegan dish, my daughter found it and is a major fan of Dana and John of The Minimalist Baker.  Thanks for this recipe!!

My husband and are neither vegans nor vegetarians, but I guess we are reducetarians, we are eating much less meat and far more whole food, plant based foods.  No matter what your food choices, this is a nice dish to add to your home cookbook and would make a great “Meatless Monday”.   It is protein packed and a good source of fiber with iron, B-6, magnesium, potassium, A and C thrown in!

This is easily a dish you can throw together after work or make ahead and take for lunch and you can customize the spices to your own taste.  I used tomatoes with jalapeños in mine which is great for my husband, but was a bit too hot for me, hence the yogurt.  Even too hot, I really enjoyed the flavors of this dish.  This will be a repeat dish!  Nice job Dana and John!

Tips:

  • Try making your own beans and yogurt, as mentioned above
  • Browning tomato paste – I like to brown my tomato paste before adding my wet ingredients, I find it adds a nice rich flavor and only takes a few minutes longer. Learn more at Today.
  • Try adding the eggs: Once your dish is complete carefully crack eggs into your oven safe pan on top of your tomatoes and chickpeas, season with a little salt and pepper and pop into the oven for about 7 minutes or until the eggs are just set, don’t overcook.

Lisa received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

The information in this blog is educational and not meant to diagnose, treat, or mitigate symptoms.

I offer individual coaching sessions and online health coach sessions through Zoom, if you are not local, as well as group sessions, workshops, and special events. I would love to help you on your journey towards health and wellness. Contact me for more information.

All photos are by me, Lisa Wright Burbach –  Feel free to share, but please give credit to the source.  Thank you.

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Breakfast from Around the World

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breakfast
As a Health Coach I hear people’s struggles over what foods to eat, when to eat, how much to eat, how often to eat etc. and one of the big complaints is breakfast.  “I can’t eat first thing in the morning”, “I can’t eat sweet stuff in the morning”, “It is so carb heavy”, It is so fatty”, it goes on and on.  The key is to eat well and learn to listen to your body.  Gradually you will learn to eat when you need to eat, for you breakfast might be 11:00 am, but for your friend it might be 6:00 am.  Learning to be aware and mindful while also choosing healthy foods will help your body get in the swing of the right timing for you.

As far as what to eat, sky’s the limit, be creative and think outside the box.  If you live in America you may feel obligated to bacon and eggs, pancakes, or cereal; there is a whole world of foods awaiting you.  I give you permission to eat what you enjoy and not what the “rules” say you have to eat. Well, within reason, I am still a health coach!

Here is a selection of options from around the world, note that it doesn’t represent all of the regions, just some general  ideas.  It is good to note that not many countries eat a particularly “healthy” breakfast, but most countries eat in moderation which helps balance things out.

  • America – Biscuits, I have to start here because I have a weakness for them!  My favorite is to have a day old biscuit split and buttered, then broiled until golden brown on the edges! The obvious companion to biscuits is eggs and bacon, and maybe even a pancake.
  • Israel – Fresh bread, a variety of cheeses, olives, jam (jelly), herring, tomatoes, cucumbers, and juice.  This breakfast can be easily customized, try adding tahini, other vegetables, meats and sauces.
  • Iceland – Oatmeal, called hafragrautur. according Serious Eats.  Try using raisins, dried cranberry or dates as your sweetener.  If it isn’t sweet enough add a little brown or natural sugar and gradually reduce the amount.  Top with fresh fruits and nuts and a very, very strong cup of coffee!
  • France – A piece of croissant, toast, or buttered bread and a cup of Café Cremè.
  • Netherlands – Apple pancakes and stroop, a syrup.
  • China – Wuhan- Hot and Dry Noodles.
  • Korea – Doenjang Soup
  • Wales – Bacon and eggs, cockles and laverbead, which is not a bread, it is seaweed and you should give a try.
  • Mozambique – Hot tea and a sandwich of eggs and fish

Whatever you choose remember to take a minute to set the tone for your day and enjoy your meal.  Be aware of the food and don’t just scarf it down.  This is a good time to set your attitude for the day as well and think of the positive things you’d like to accomplish, take a moment to breathe, meditate or pray, focus of something good before you start your day.  It will be just as important as the food that fueled you body, you can fuel your mind too!

Enjoy!

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My 3 Favorite Green Light Food Recipes (What’s a green light food?)

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veggiesWhat is a Green Light Food?

Green light foods are part of a system of eating called Traffic Light Eating.  In Traffic light eating we stop counting calories, quit vilifying food, and start mindfully choosing healthy foods while learning to know what our body needs and when we’ve had enough.  Traffic light eating puts the emphasis on the “quality” of food first, not just the quantity.  Traffic light eating can also be used in conjunction with other dietary preferences such as vegan, vegetarian, paleo, etc.

Green Light foods are “go” foods, like the green light at a traffic light,  meaning you can eat as much as you want of them.  These include all fresh fruits and vegetables.  Emphasis on fresh – these foods are grown, not manufactured.  Green light foods are low in calories and high in nutrients and hard to overeat or become too full on.  These foods are what we call nutrient dense.  So, eat up!!

My 3 Favorite Green Light Foods

  1. Avocados!  What??!!! Did you say avocados?? I thought they were fatty and bad for you?  You shouldn’t count them as a vegetable or fruit!!!  Well,  hold on, not so fast.  Avocados contain 20 essential nutrients, have more potassium than bananas, and contain vitamins A, B6, E plus folic acid.  While it is a green light food, you might now want to eat them all day long,  but eat them any day.  To read more about avocados check out this blog post.
  2. Bananas – Another vilified food, poor bad guys. The truth is bananas are loaded with fiber, potassium, vitamins C and B6.  Bananas contain “resistant starch” which can’t be absorbed by your body, but helps you feel more full.  The greener the banana the lower it is on the glycemic index, but if you are worried about how it turns to sugar in your system add some peanut butter;  the fat and protein slow down the process.  The flip side is that more ripe bananas have less resistant starch, but have more antioxidants.
  3. Green Peas – I love peas!  I can eat just a bowl all buy themselves and be happy and fortunately for me peas have great nutritional value.  Peas have lots of protein, not many calories, are loaded with antioxidants, vitamins c, k, and e, zinc and the list goes on.  Peas are good for constipation, inflammation, aging etc.  This is one power packed “go” food.  .

It can be challenging to find ways to work fruits, vegetables, grains (yellow light), and legumes (yellow light) into your lifestyle, but the benefits are worth it.  Try making  these the bulk of your diet  for a healthier lifestyle.

Here are a few recipes to get you started:

  1. Avocado – Orange Avocado Salad – The Forest Feast
  2. Banana – Just Bananas Muffins – Forks over Knives
  3. Peas –  from the cookbook, Date Night In by Ashley from Notwithoutsalt.com.  The recipe can be found in her book or at  Tending the Table.  – Pea Pesto and Prosciutto Crostini

Enjoy!

To learn more about Traffic Light Eating contact me at lisa@drsearscoach.com.  If you aren’t in the Greensboro, NC area I offer virtual sessions as well.  http://yieldingaction.com.  You may also enjoy reading December’s newsletter.

Lisa received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

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Making it Through the Holidays

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When we are trying to be healthy the holidays can feel overwhelming, so many office parties, snacks, family meals etc.  It doesn’t have to de-rail your plans.

Quick Tips:

  • Enjoy the sweets and snacks that come your way, just choose wisely, eat mindfully, and use wisdom and moderation
  • When faced with nerve racking events remember to take a minute to find a place of calm inside, make a decision ahead of time to avoid emotional eating, breathe and look for the positives
  • Plan ahead for big meals, ask yourself what things you think will be there and what you would like to splurge on – treat yourself, then fill in with healthier options.
  • NO GUILT!  Shaming yourself, eating in guilt, and berating yourself does not help your overall wellness.  Remind yourself that you are on a lifestyle of health adventure and that includes special meals and holidays where you treat yourself guilt free.  This doesn’t mean go wild, but give yourself a break.
  • Gratitude is a huge part of wellness, remember to be thankful.
  • Just have fun.

 

Quick Healthy Snack Vlog

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Snacking is often one of the trickiest parts about eating a healthy diet.  Today’s post is just a quick idea of something different. You may feel like there aren’t many options outside of grabbing a plain piece of fruit, which I actually never tire of, sometimes it is nice to jazz it up.  I hope you enjoy today’s snack.  Post in the comments your favorite healthy snack ideas.

I said Kale, in the video, but ended up using a pointed cabbage.  You can use the green of your choice.

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