How to Eat Mindfully

For each of us, healthy eating looks a little bit different. Regardless of the preferences with which we come to the table, eating quickly and mindlessly has become more and more common. With our busy schedules, many of us are often found cooking and eating on autopilot. This denies us the pleasure of truly tasting the food we worked so hard to prepare and enjoying the company sitting around the table with us.

What is mindful eating?

It may sound like a new fad, but it is an ancient concept which has been proven to be beneficial for many modern challenges, including the difficulty of changing eating habits. Mindful eating is eating with attention and intention. Mindful eating is eating in a supportive manner, using our body’s cues to guide us in when, what and how much to eat for satisfaction and well-being. The power of mindful eating is being present in the moment, on purpose, can help us to reconnect with our senses, our families,  and the delicious meals we cook. Recent studies have also shown that mindful eating can help with weight loss, making more nutritious choices, decrease stress, and increase quality of life. By incorporating more mindfulness around mealtime, we can make positive changes to our body, minds, and relationships with friends and family.

Tips to help you practice eating mindfully:

  • Eat at a table. This  allows us to slow down while eating. Eating in the car, at a desk, or in a less-than-comfortable position often increases our chances of eating quickly. If  eating with others, eating at a table also can help us to communicate and make eye contact with more ease.
  • Enjoy meals without distractions. Make the meal the main attraction by eating without the television on, and leave the phone and computer in a different room. This allows us to dedicate 100% of our attention to the food, and also gives us the space to connect with those sitting around the table.
  • Put down utensils between bites. Often times we are so excited for the next bite that we neglect to finish chewing the previous bite before taking another. By putting utensils down between bites, this allows us to slow down and enjoy every morsel. Eating quickly often results in over-eating. It takes approximately 20 minutes for the brain to recognize fullness, so eating slowly and mindfully will allow us to discover when we reach that point, and allow us to honor the physical hunger and fullness cues.
  • Chew thoroughly and slowly. This will allow yourself to pay close attention to all of the flavors in your mouth. Use all 5 senses to experience the different tastes and textures with each bite, and acknowledge your feelings about the food you are eating. Also, chewing food thoroughly may ease digestion. Some sources suggest chewing at least 20 times before swallowing. Give it a try! You may be surprised how full you can be with less.
  • Serve yourself smaller portions. The more food we have on our plate, the more tempted we feel to finish it in its entirety, regardless if we are full. Large portions often leads to overeating and ignoring our fullness cues. Serve yourself smaller portions by using smaller plates, bowls, and cups. After finishing the first portion, take a few moments to check with yourself and your satiety level. If you are full, you can have leftovers for the next day.

Mindful eating can help us connect with the sensory experience of eating. We can discover the many beautiful flavors and colors of our meals, and allow us to focus on our body, our thoughts, and others sitting at the table with us. By eating mindfully, we can transform a meal into a pleasurable experience, and cultivate awareness, enjoyment and health.

Hungry for more? Check out a few of our favorite mindful eating resources below:

http://mindlesseating.org/

http://www.slimbydesign.com/

http://www.intuitiveeating.com/

Julie Shimko, MA & Minh Nguyen, MS RD

Building a Better Pantry

In our previous posts, we have shared quick and easy meal ideas and how to meal plan for your busy weeks. However, we know planning isn’t always possible and there is nothing more disappointing than wondering, “What should we have for dinner tonight?” after a long day. Whether you are planning to cook a large meal or looking for a quick snack, having a well-stocked pantry and freezer is key to making mealtime happen no matter what. We share EatLove’s favorite essentials to get you started, so you can easily whip up a nutritious meal in no time!

DRIED SPICES

Aside from salt, dried spices are the foundation of flavor to boost up taste in any meal without adding additional sodium. Start with a handful of your favorite spices and after experimenting, continue to add to your collection. These are best used within a year as the flavor can mellow overtime. 

  • Garlic powder
  • Cumin
  • Red pepper flakes
  • Curry
  • Basil
  • Oregano
  • Rosemary

OILS, VINEGARS & SAUCES

Another level of flavor that can be layered on in cooking. It is the base for marinades and make excellent salad dressings. The simplest way to dress your greens is with an equal mixture of olive oil and balsamic vinegar. Store your oil away from direct sunlight to preserve freshness. Sauces like ketchup, mustard, mayonnaise, and hot sauces should be stored in the fridge once opened.

  • Extra virgin olive oil – best for drizzling and salad dressings
  • Avocado or grapeseed oil – suitable for high heat
  • Balsamic vinegar
  • Apple cider vinegar
  • Red wine vinegar
  • Soy sauce
  • Ketchup
  • Mustard
  • Mayonnaise
  • Hot sauce

CANNED GOODS

These are a lifesaver! Ready made stocks can be the foundations for soups and stews. Coconut milk can create curries and adds flavor when cooking rice. Canned fish and beans make an easy protein option to complete your meal. Keep an eye out for salt content on the nutrition labels, and opt for low-sodium when possible.

  • Low-sodium stock (chicken, beef, vegetable, etc)
  • Tomato sauce
  • Diced tomatoes
  • Coconut milk
  • Canned fish, such tuna, sardines, and anchovies
  • Canned chickpeas (aka garbanzo beans)
  • Canned black beans

DRY GOODS

Whole grains are packed with B vitamins, fiber, protein, and minerals, and are a healthy way to add bulk to soups and stews, or can be enjoyed as a side dish. Nuts, seeds, and dried fruit make a quick snack or can be sprinkled over salads or oatmeal for an extra crunch.

  • Steel cut oats
  • Quinoa
  • Brown rice
  • Pasta
  • Lentils
  • Nuts (almonds, walnuts, cashews)
  • Seeds (chia, sunflower)
  • Dried fruit (raisins, cranberries)

FROZEN FOODS

Don’t forget about freezer items! This is a great way to have protein sources on hand. Also, frozen fruits and vegetables are just as nutritious, if not more, as their fresh counterparts. They are picked at their peak of ripeness before they are flash-frozen to preserve all their nutrients. Include a few of these in your icebox:

  • Frozen chicken tenders – smaller size thaws and cooks faster
  • Frozen salmon fillets
  • Frozen mixed vegetables
  • Frozen fruit (berries, mangos, or your favorite fruit)

We hand-picked a few recipes from our collection that you can make with our pantry essentials:

Slow Cooker Cashew Chicken

Slow Cooker Cashew Chicken
Pantry Essentials: frozen chicken tenders, cashews, rice

Red Lentil and Rice Soup

Pantry Essentials: lentils, rice, vegetable broth
Pantry Essentials: lentils, rice, vegetable broth

This is only the beginning of your pantry list. As you continue to meal plan and cook, your list of items will grow, and you will know what to always have on hand for your favorite meals. What is your must have pantry or freezer item? Comment below!

Julie Shimko, MA and Minh Nguyen, MS RD

The Glorious Grapefruit

In honor of National Grapefruit Month, we’ve decided to highlight this beautiful, sour-yet-sweet citrus fruit in our Superfood Series.

grapefruit infographic final 2.10

Nutritional Highlights

  • One-half of a medium-sized grapefruit provides 73% of your daily Vitamin C needs, an antioxidant important in immune function.
  • Grapefruits are also a good source of Vitamin A, essential for eye and skin health.
  • Not only are the rich pink and red hues of the grapefruit pretty to look at, they also contain a powerful antioxidant known as lycopene. Studies have shown that lycopene may decrease a man’s risk for developing prostate cancer.
  • The soluble fiber in grapefruit may play a key role in cardiovascular health, as soluble fiber binds to cholesterol in the body, thus improving one’s lipid profile.

What about grapefruit juice?

When possible, always choose fruit over fruit juice to avoid added sugars. Nutritionally speaking, whole fruit will always give you more bang for your buck. Fruit is lower in calories, higher in fiber, and takes longer to break down and digest, thus leaving you fuller for a longer amount of time.

Tara’s Recipe Picks

Did you know that…?

  • Grapefruits were first discovered in Barbados in the 18th century
  • They are thought to be a cross between the orange and the pomelo
  • There are over 20 varieties of grapefruit produced in the U.S.
  • Florida produces around 2 million tons of grapefruits per year – the most in the world!

Seasonal

Though available year round, grapefruits are typically at their peak from winter through early spring.

Organic

Grapefruits do not need to be purchased organic, though they are available. They are currently listed under the “Clean 15” group by the Environmental Working Group.

Storage

If planning to consume within a week of purchase, store them at room temperature. If planning to consume later, store in the refrigerator for 2-3 weeks.

Please Note

Food-Medication Interaction Disclaimer: If you are taking any medications, such as cholesterol-lowering statin drugs, please consult your doctor or pharmacist before consuming grapefruit (or grapefruit juice), as it may be contraindicated. For more details about this interaction, read here.

References & Helpful Links

American Institute for Cancer Research: Foods that Fight Cancer

Environmental Working Group

Food and Drug Administration

Wisconsin Department of Public Instruction

World’s Healthiest Foods

Avocados: The Guac and Roll King of Superfoods

This is the first article in a series that highlights many of the nutritional powerhouse ingredients that we like to include in our EatLove menus.

“I know they are good for me, but what exactly is an avocado? Is it a fruit? Is it a fat? How much is too much? Why are they so popular? I see them everywhere nowadays, but are they really that nutritious or just a trend? Do I need to buy them organic? How do I prevent half of my uneaten avocado from turning brown?”

These are some of the most frequently asked questions about this delicious and versatile superfood. Avocados are a rich, buttery food that can be technically classified as a fruit, but because they contain minimal carbohydrates and are comprised of predominantly monounsaturated fatty acids, nutritionists will classify them in the “fat” group. Genetically speaking, they belong to the Lauraceae family and are related to cinnamon and bay leaves.

Superfood_Avocado_Info_Blue_Final_1.7.15

Recipes

  • Though they are best known as the star of guacamole, avocados have many more uses.
  • Avocados are a great addition to any sandwich; try it with turkey or on your favorite burger.
  • They make perfect toppings for Mexican-inspired soups or any salad.
  • You can even try tossing them into a smoothie for an added flavor boost and creamy texture!

Did you know that…?

  • Avocados are native to Central and South America.
  • They are sometimes called “Alligator Pears” because of their shape and texture.
  • One tree can produce about 500 avocados.
  • In the US, September 16th is National Guacamole Day!

Seasonal?

It depends on where you live. In California, avocados are in season between January-March and June-July.

Organic?

Avocados do not need to be purchased organic, although they are available.

Storage

  • Look for avocados that give in to gentle pressure to ensure they are ripe. If you purchase unripe avocados and plan to use them later, leave them at room temperature for a few days.
  • If you are pressed for time and need to speed up the ripening process, place avocados in a brown paper bag. Voilà!
  • Ripe avocados should be placed in the refrigerator, preferably whole, until use.
  • If you are storing an already cut avocado, store the side with the pit in, and sprinkle with lemon juice to prevent oxidation (this keeps the avocado from turning brown). Then cover with plastic wrap and store in the fridge.

Helpful Links

California Avocado Commission

Mexican Hass Avocado Importers Association

World’s Healthiest Foods

 

References

  1. Paul, R., P. Kulkarni, and N. Ganesh. “Avocado Fruit (Persea Americana Mill) Exhibits Chemo-protective Potentiality against Cyclophosphamide Induced Genotoxicity in Human Lymphocyte Culture.” Journal of Experimental Therapeutics & Oncology9.3 (2011): 221-30.
  2. Rainey, Charlene, and Mark Affleck. “The California Avocado.” Nutrition Today 29.3 (1994):23.
  3. R.E. Martinez Munoz, et al. “Folates and Persea Americana Mill. (Avocado).” Emirates Journal of Food & Agriculture 23.3 (2011):204-213.
  4. Steven M. D’Ambrosio, et al. “Chemopreventive Characteristics of Avocado Fruit.”Seminars in Cancer Biology 17.5 (2007):386-394.
  5. U.S. National Library of Medicine. Potassium. https://www.nlm.nih.gov/medlineplus/potassium.html. Accessed January 5, 2016.

Part 1: #FindYourEatLove Tour

We’re on a 15-city tour to discover what people’s EatLove is – the perfect moment of food, family, and friends. So far, we’ve visited 7 cities and learned so much about how people interact with food, what dinner-table happiness means to them, and tips to make more time for home cooked meals. EatLove is a trusted source for personalized, well-balanced meal plans built for families with optimal health, efficiency, nutrition, and affordability in mind.

Key features that make EatLove different to current meal planning solutions:

  • Our meal plans are dietitian-approved to meet specific health needs
  • Our patented-technology incorporates efficiency so that every ingredient counts
  • We provide smart grocery list, advance prep schedule, and daily reminders

For more information about EatLove, check out our press kit.

Here are a few highlights along the way:

LA

First stop, LA. Hope Wintner and Ted Meisel hosted our kickoff in their beautiful home. Allen Blue, co-founder of LinkedIn and one of our investors, was also available to join in on the fun. We talked about how people never did live demos, but we killed it. We learned a lot about what people expected and how we can add features to fit everyone’s needs.

Nicki and Shauna
Right to left: Shauna James Ahern & Nicki Sizemore

We were also able to attend IACP 2016 (International Association of Culinary Professionals) to support our content partner Shauna James Ahern, popularly known online as Gluten-Free Girl. She spoke on the panel “What Teaching Cooking Looks Like Now” and was a 2016 IACP Cookbook Awards finalist for her cookbook Gluten-Free Girl American Classics Reinvented. While in Los Angeles, we had the opportunity to sit with Nicki Sizemore, another EatLove partner, and Shauna to talk about how they make cooking fun at home.

West of the Loop
Right to left: Emily Paster and Justina Nguyen (EatLove Marketing Manager)

Shauna said, “Simple is the best. The faster the dinner is on the table, the more time there is for dance parties!” Nicki said, “We all have the same goals. To eat together with our families and to have fun doing it.”

West of the Loop‘s Emily Paster, EatLove content partner, was also at IACP 2016! We got a chance to enjoy the wonderful lunch exhibition while we discussed her new initiatives and how EatLove can help with those goals.

Lewiston

In Lewiston at the Atrium Bates Mill, we hosted a demo that brought together professionals from the health and wellness industry. An attendee said, “There is no harder working group of folks who love their community. We are at the tipping point of a renaissance and having folks bring very hip, modern things here is vital.”

Boston

In Boston, we had a conversation with Alexandra Drane, Founder and Chair of the Board of Eliza Corporation, and Lynn Barendsen, Executive Director of The Family Dinner Project, about the importance of family dinners and how to prepare them in the least stressful way. Alexandra Drane said, “Radical transparency is the best communication. Tell your family why it’s important to eat together as a family.”

NY Panel
Right to left: Leanne Brown, Monique Nadeau (CEO of EatLove), Julie Morgenstern

The predominant reason people stated for not having as many sit-down dinners as they’d like to was, stress. The stress of thinking about what to make when your family members have different diets and preferences, the stress of grocery shopping, the stress of spending hours preparing meals to only have your family reject what you made, and so on.In New York, we had a discussion with Julie Morgenstern and Leanne Brown about how planning your time and budget for a well-balanced meal can reduce your stress. Julie Morgenstern, Oprah’s time management guru, taught us that when we don’t plan in advance, we are doing and deciding at the same time which is mentally hard on us. She says that EatLove helps you delineate between the two and brings people to the dinner table without the stress.In order to enjoy cooking and mealtime, we need a delineation from work and home. Leanne Brown, NYT bestseller of Good and Cheap: Eat Well on $4/Day, said that “When cooking and cleaning falls on one person, it becomes a chore. When it’s everyone’s responsibility, it can be fun.”

Vitamix winner

We also had a Vitamix giveaway at our NYC event! When asked what she is most excited to make with it, our winner said, “I love smoothies. I can get my vegetables and fruits in the morning, but I’m really looking forward to making more soups so they can be more of a meal.” Thank you Vitamix for sponsoring us and being such a supportive partner.

 

Central Park

While in New York, we strolled around Central Park asking people what their EatLove is. This couple said, “My EatLove is when I have my family surrounding a nice table with a huge spread prepared. I want to enjoy and savor every moment.” Just because people come from a particular country, doesn’t mean they always want to eat the local flavors. A couple visiting from Mumbai said that some of their favorite cuisines are Mexican and Lebanese. Stay tuned for our video that includes all of our interviews!

Philly

At Temple University, we had an eye-opening conversation with registered dietitians about the tools that are currently available to them We found that across all cities, they need tools that provide accurate nutrition data, allow them to build meal plans efficiently, and offer options for any kind of diets and restrictions. Many dietitians in Philadelphia noted that building plans for their patients or clients is often a tedious process done by hand.

Great Expectations

Great Expectations Together is an inclusive community in a charming town in Pennsylvania called Narberth. They create an open space and offer numerous programs that fosters social inclusion of people with disabilities and their families, friends and loved ones. We had a discussion with mothers about the challenges they face in their homes to have more sit-down dinners. The stress of being a short order cook for their families made mealtime nearly impossible. They worried about catering to all of their family members needs and could not enjoy food together. EatLove focuses on personalization so that every meal plan fits their families and they can reclaim sit-down dinners.

Baltimore

Anyone who works at a startup must be open to and inviting of feedback. Our dinner demo in Baltimore was insightful because we met with an insightful and diverse group of people in different industries of the food world. These attendees included a registered dietitian, a user with celiac, a public health worker who promotes healthy lifestyle behaviors, and a software engineer. They brought up ideas about how to reach those with allergies and other specific dietary communities with few resources. EatLove is currently building meal plans that are free of what FDA identifies as the most common allergenic foods, the Big 8: milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, and soybeans.

DC

In Washington DC, we met with a powerful group of women in public policy, health and wellness, and medical fields, to discuss how EatLove can be integrated in different facets to help achieve targeted goals. A helpful resource that was brought up by a few of the attendees is Ellyn Satter’s Division of Responsibility in Feeding. Ellyn says that, “When the joy goes out of eating, nutrition suffers.” EatLove helps families enjoy mealtime again while reassuring them they are cooking and eating simple, nutritious meals.

For more about EatLove, see our press kit. Follow us on Facebook, Twitter, and Instagram.

Top 10 Reasons Why You Should (and CAN) Embrace Meal Planning

1. Feel more organized

Meal planning automatically makes you feel like a champ. You’re getting yourself and your family set up for the week. Wahoo! It’s the best well-kept secret among those people that love to eat good food but don’t have a whole lot of time. Ever notice how no one really talks about their meal planning? Sure, you’ll see a pretty Instagram photo of your friend’s meal, but not their beloved weekly plan. Meal planning is so beneficial, but does require some thought upfront. Check out our previous blog post on how to “Set Yourself Up for Success in the Kitchen,” to make sure you have the essentials to get started.

2. Save $$

It’s not rocket science. Dining out and ordering take out cost more than home-cooked meals. As a registered dietitian, I often hear the complaint that “healthy food is too expensive.” There’s no denying that some produce prices can seem daunting, but there are some ways around that. Take one of Leanne Brown’s Good + Cheap meal plans for a spin, and feel good about your dinners and your budget. Did I mention that most of our meals on EatLove cost less than $4 per serving? Time to get a bigger piggy bank.

3. Cut down on food waste

This goes along with #2, saving money. Let’s talk scary stats for a second. The average American family throws away $2,200 a year in food waste (1). I could think of a lot of fun things I could do with $2,200 instead of throwing it down the drain. Be right back, Hawaii is calling my name… Luckily, our plans are optimized to make every ingredient count. If you plan your meals strategically, you’ll use up all your produce and avoid that feeling of guilt when you find that container of berries rotting in the back corner of the fridge. Oops.

4. Less stress

grocery list iphoneStressed about lack of time to prepare a delicious and nutritious meal that the whole family will enjoy? Stressed about how much your grocery bill will cost? Stressed that you need to accommodate your son with a food allergy AND your daughter who is a vegetarian? Put the stress aside and accommodate all those needs by updating your taste profile here.

5. Grocery shopping won’t be so overwhelming

I’m going to level with you here: the last place I want to be on a Sunday night is a crowded grocery store. I’ll admit it, I don’t love grocery shopping. I barely even like shopping for clothes. That said, grocery shopping is a whole lot more bearable – dare I say – even enjoyable – when you have a clear list and can zip through the aisles like a pro. Be sure to bring your EatLove grocery list via printout or on your smart phone.

6. Figuring out what to eat after work on the fly is mentally draining

Save brain power and breathe a sigh of relief when you realize you’ve already got dinner covered tonight. And the next night. And the one after that.

7. You’ll have a more balanced diet

When we throw things together last minute, or don’t have anything in the fridge, it’s likely going to be less nutritious and well-rounded than a carefully well-thought-out meal. As Errick Mcadams said, “If you keep good food in your fridge, you’ll eat good food.” Just ask any college student who’s survived on pasta for weeks at a time. Our meal plans will also tally up the amounts of fruit and vegetable servings, so you can easily meet your nutrition goals.

8. Look forward to your leftovers

No more sad tacos or boring sandwiches here. Our plans will calculate how many servings of leftovers you’ll have depending on your family size.

9. Spend more time with family and friends

Okay, so maybe you need to put in a little bit of time to plan your meals one day per week, but it will pay off in the long run. According to the USDA, Americans spend 33 minutes in food preparation on an average day (2). However, many working mothers prefer to spend less than 15 minutes to prepare a meal (3). Imagine the time saved each week if each meal took less than 15 minutes to prep? Woah. Instead of struggling in the kitchen, you’d be free to watch your teen star in their soccer game or help your eight-year-old with their homework. With our easy all-in-one weekly prep schedule, you’ll not only save time, but your kids will also learn skills to last a lifetime. Interested? Get started today with this meal plan from Garlic + Zest. Average prep time: only 15 minutes.

10. Your future-self will thank your past-self

Have you ever completed a project that took a little time up front, but afterwards thought to yourself, “Thank goodness I did that, my life is so much easier now!” You’re welcome, future-self. Though we typically have efficiency tools to help us be more productive at work, we don’t necessarily use them at home. In addition to helping you choose your meals for the week, EatLove offers a simple weekly prep schedule so you can plow through a list of slicing, dicing, and chopping ahead of time on Sunday.

Did I convince you to embrace meal planning yet? I hope so. Drop me a line on Twitter to let me know what YOU cherish most about meal planning.

Love the idea, but not sure where to start? Luckily, we’ve got you covered there too. Happy planning!

References

  1. Flick, L. (2015, April 22). America’s $165 Billion Food-Waste Problem. Retrieved February 3, 2016, from http://www.cnbc.com/2015/04/22/americas-165-billion-food-waste-problem.html
  2. Hamrick, K.S., Andrews, M., Guthrie, J., Hopkins, D. and McClelland, K. (2011, November). USDA: How Much Time Do Americans Spend on Food? Retrieved February 3, 2016, from http://www.ers.usda.gov/media/149404/eib86.pdf
  3. Freeland-Graves, J.H. and Nitzke, S. “Position of the Academy of Nutrition and Dietetics: Total Diet Approach to Healthy Eating. Journal of the Academy of Nutrition and Dietetics. 113 (2013):307-317.

Starter Pack for the Beginner Cook

Did my last post convince you to start meal planning? Did I ignite a fire in you to get back in the kitchen? Are you brimming with confidence and motivation to cook up your new recipes this week? If so, congratulations!

On the other hand…

If you’re excited, but also somewhat skeptical of your own cooking skills – never fear, we’ve got you covered there, too. Being a new cook in the kitchen can be a fun, yet daunting experience. It’s hard to always feel confident when your foodie friend just “whipped up” yet another gorgeous plate. “It was so easy, all I did was buy 40 ingredients for this one dish and spent all afternoon in the kitchen!” After one too many “Pinterest fails,” burnt popcorn, and Easy Mac microwave explosions (hypothetically, of course), it can be easy to doubt yourself. Luckily, you don’t need to be a “top chef” to cook a nice meal for you and your family.

Anyone can learn to cook. I firmly believe that.

On a personal note, less than 8 years ago, I didn’t even know how to cook chicken in the oven. When it came to group dinners, I was tasked with mincing garlic and onions. That’s it. My more “advanced” chef friends took care of everything else. Flash forward 1 year ahead, and I was spending my summer teaching children ages 8-13 how to cook. (Disclaimer: they might be better garlic mincers than me.) Flash forward again, 3 years later, and I’m leading cooking demos for over a hundred people. I’ve come a long way from mincing garlic and onions.

If you consider yourself to be a novice-level cook, we’ve put together some quick & easy plans to get you started.

Plan 1: Quick & Easy: EatLove Starter Plan from EatLove

Blueberry Smoothie with Almond Butter Toast

Complete with breakfast, lunch, and dinner that the whole family will love. Average hands-on prep time is just 13 minutes! You got this.

Added bonus: You’ll eat over 5 servings of vegetables today.

Plan 2: Quick & Easy Weekday Starter Plan from A Dash of Megnut

One Pot Sweet Potato, Tomato and Kale Rice Skillet

This plan is easy enough to put together during the week. Average hands-on prep time is 20 minutes per recipe. This meal plan has a short grocery list too – only 9 fresh ingredients needed.
Added bonus: Get over six servings of vegetables with this day’s plan. Wowza!

 

Plan 3: Getting Started: 2 Simple, Low Carb Dinners from Maria Ushakova

Chicken Breast Topped with Spinach and Goat Cheese

If you’re exploring a low carb diet but not sure where to start, these two dinner recipes are both simple and delicious. Average hands-on prep time is just 13 minutes.

Added bonus: You’ll fill up on lean protein with these dinners.

Bottom line

Don’t… lose hope in the kitchen if you’re a new cook.

It gets easier. It even gets fun.

Do… involve the whole family and make it a new experience you can all treasure together. Share the tasks of chopping, sautéing, and plating. Your foodie friends will never know what hit ‘em.

Set Yourself Up for Success in the Kitchen

This is the first of many articles part of the Getting Started series designed to help you find the joy in food and nourish your family in a way that works for you in 2016.

Above all, food should bring you joy. Nourishing your family shouldn’t be a chore, it should fit seamlessly into your lifestyle. However, many life barriers tend to get in the way. With meal planning taken care of, prep schedule organized, and total cook time managed, you would actually be free to spend that extra time with the people that matter most.

With the fresh start of a new year, perhaps you’ve resolved to cook more meals at home, spend more time with your family, or simply eat a more balanced diet. It can be a daunting task, but there are a few simple ways to get started so that you can set yourself up for success. It all starts in the kitchen.

  1. Get Organized

    • First, toss out what you don’t need (e.g. mismatched Tupperware) or any items that have expired. Next, group objects by purpose and assign them to specific cabinets (e.g. a cabinet dedicated to bakeware or cutting boards).
    • Make room for a clear prep space. Even if you live in a tiny city apartment, make enough room for a cutting board. If your kitchen lacks counter space, consider a rolling island. They save space and are great for holding appetizer platters during dinner parties.
    • Every few weeks, go through your inventory to keep on top of your pantry and equipment staples.
  2. Take Inventory of Your Pantry

    • Lemony Chicken Orzo Salad
      A tasty way to incorporate whole grains into you diet.

      There are numerous healthy pantry staples that you’ll want to stock up on. For now, we’ll review some of the basics to get you set up, but stay tuned for a future blog post elaborating on these staples.

    • Let’s start with the grains.The Dietary Guidelines recommends that we “make half our grains whole.” This means that out of all the grains you eat in a day, at least half should be considered “whole grains” vs. processed or refined grains. These recipes from EatLove are a great way to add more tasty whole grains to your family meals.For starters, make sure to have whole grain pasta, brown/wild rice, quinoa, and oats in your pantry. For baking, you’ll also want to include whole wheat flour or white whole wheat flour (or gluten-free if needed).Arrangement mit Hülsenfrüchten/beans and lentils
    • Another important pantry section would be our canned and dried goods. Canned or dried beans are an inexpensive nutritional powerhouse and extremely versatile. Canned tuna or salmon make for a great pantry protein. Canned tomatoes can be tossed into soups and stews and dried fruit (e.g. raisins, prunes) can make for a quick snack.
    • Our pantry wouldn’t be complete without our cooking oils or spices. Stock up on heart-healthy oils such as canola oil or extra virgin olive oil. Spices will vary per each family’s taste preferences, but some common ones may include dried basil, oregano, cinnamon, cumin, nutmeg, turmeric, cayenne pepper, red pepper flakes, and of course, salt and pepper.
    • Other miscellaneous pantry items may include honey, maple syrup, peanut butter, nuts, breadcrumbs or panko, mustard, vinegar, and low sodium soy sauce.
    • Once you feel your pantry is fully equipped, organize your pantry shelves as you would a library, with food items grouped by category.
  3. Clean Out Your Fridge

    • Have you heard about choice architecture? Many workplace wellness cafeterias will use this nifty design to nudge you to make a healthy choice. For instance, when you grab a cold beverage from the case, you may see water and other low calorie beverages at eye level. Whereas the soda and juices may be placed further below. Without even realizing it, you may be more inclined to grab the water.
    • Apply this concept to your fridge, and plan to keep fresh produce front and center, and less healthy options below, to gently nudge your family to make better choices.
  4. Don’t Forget About the Freezer

    • Frozen fruit and vegetables are just as nutritious as fresh, and can come in handy when you need to whip up a healthy meal in a pinch. Stock up on frozen fruit (e.g. berries), frozen vegetables (e.g. broccoli, spinach, corn, peas), and even frozen shrimp for a lean protein staple.
  5. Survey Your Equipment

    • Avocado ShakeThink about the recipes that you plan to cook in the next few weeks.Contemplating tackling slow cooker recipes to keep warm? Finally jumping onboard the smoothie train? This will help identify what you still need (e.g. slow-cooker, blender) vs. what you already have at home. Stay tuned for a post elaborating on kitchen equipment essentials.
  6. Get Everyone on Board

    • Lastly, get the whole family involved in your kitchen organization. This way, everyone will be able to move seamlessly about the kitchen, easily finding what they need. This translates into more helping hands during food prep, less mess, less chaos, and more fun food memories.

At EatLove, we truly believe that a simple, enjoyable 30-minute dinner with your family can be an everyday reality. Whether you’re looking for a hearty dinner or a well-balanced breakfast, we’re cooking up something for you.

Sources: United States Department of Agriculture. All About the Grains Group. http://www.choosemyplate.gov/grains. Accessed 12/23/15.

5 Lessons To Teach Children About Their Health

While we were on tour, we had the opportunity to speak with our dear friend, Dr. Kate Tulenko, about how parents could better equip their children for healthier lives. Tulenko is IntraHealth International’s vice president of health systems innovation. She has been an advisor to national governments on health policy and reform and served on expert panels for the World Health Organization, the American Public Health Association, the Global Health Workforce Alliance, and the American Hospital Association.

Here is our interview with Dr. Kate Tulenko:

Kate Tulenco

Tulenko: As a pediatrician and global health expert, I’ve traveled around the world and have seen firsthand what it takes for people to live happy, healthy lives in a variety of changing environments. There are thousands of lessons you could teach your children to help them improve their health, but they all boil down to a few main lessons;

Eat a plant-based diet. Raising animals for food is not only bad for human health but also it’s bad for the environment. Teach your children how to cook, enjoy a plant based diet and eat meat in moderation (or not at all). Every culture has lots of traditional dishes that can be made either vegetarian or with meat as a flavorant rather than the centerpiece. Teach them that if given the opportunity, choose fish over pork and beef.

Reduce stress. Our globalized world is increasingly fast-paced and competitive and the stress from keeping up can rob you of your happiness and health. Teach your children how to recognize and reduce their stress. Easy ways to reduce stress include meditation, deep breathing, yoga, positive thinking, gratitude, smiling, progressive body relaxation, exercising, getting sufficient sleep, spending time with friends and family (strong social bonds are strongly linked with better health), and setting aside time in your day to do activities you enjoy. Your children can also reduce stress by planning their time and avoiding situations that cause stress.

Practice a life-long sport: Exercise has been linked to longer, happier lives and to health benefits ranging from reductions in heart disease, cancer, diabetes, chronic pain, and depression. Most of us are physically active as children and teens but tend to become much less active with the work and family responsibilities of adulthood. To make matters worse, many children’s sports such as lacrosse, football, cheerleading, and gymnastics aren’t generally played by adults or they can’t easily be continued into adulthood. (My unsustainable childhood sports where volleyball, fencing, and crew.) Help your children to find a sport they love that can be easily carried on through adulthood such as running, soccer, swimming, cycling, dancing, and tennis.

Resist peer-pressure. Peer pressure is linked to many health and social ills including drug and alcohol use, other addictions and irresponsible behaviors, early sex, poor diets, and bad spending and saving habits. Teach your children how to determine their own values and goals and resist peer pressure. Teach them that people who pressure them to do what they don’t want to do are not their friends. These skills will also help them resist the advertising will encounter throughout their lives that will undermine their self-esteem and encourage them to eat and buy things they shouldn’t.

Get help: No matter how well we live our lives, we all encounter health questions or problems throughout life. Teach your children to be proactive about their health, educate themselves, and reach out to healthcare providers when they have a concern.

Kick off your meal planning and take charge of your life this week with EatLove. For any questions you might have, tweet Dr. Kate Tulenko @ktulenko.