Fast Food To Always Have on Hand

968eWho hasn’t come home from work and thought I really don’t have the time or energy to cook? Time is a precious commodity between commuting, working, family and the fun things we take part in. I know after I’ve finished a long run on Saturday I just want to eat, not spend a lot of time prepping ingredients for a meal.

My clients and friends are always looking to have healthy meals that are quick. I suspect you would like to feed yourself and your family foods that you feel good about. So I am sharing my grocery list of staples and you can make your own fast foods. These can be used in a variety of combinations for any meal of the day.

Frozen:

  • Shrimp: deveined, peeled & tail on
  • Vegetables: spinach, broccoli, cauliflower, asparagus, corn, artichokes, onions & peppers and whatever else makes you happy
  • Brown rice: plain, no added sodium or seasoning
  • Fruit: without added sugars
  • Chicken burgers

Canned:

  • Beans: low sodium if possible
  • Tomatoes: either buy them in a can without BPA or in a carton
  • Tongol tuna or chunk light tuna: in a BPA free can or in a pouch
  • Sardines

Pantry:

  • Raw nuts and seeds
  • Dried fruit
  • Whole grain or brown rice pasta
  • Quinoa
  • Old Fashioned Oats
  • Natural peanut and/or sunflower seed butter
  • Almond milk: unsweetened
  • Olive, coconut and sesame oils
  • Dried herbs and seasonings: MSG and sodium free
  • Tamari and tahini sauces

Refrigerator:

  • Greek yogurt: plain
  • Eggs
  • Feta and shredded mozzarella cheeses
  • All natural, low sodium pre-cooked chicken sausage
  • Lean beef
  • Nitrate-free slab-cut bacon
  • Pre-cut vegetables
  • Mixed greens, arugula
  • Shredded cabbage and/or broccoli slaw
  • Lemons & Limes
  • Scallions
  • Olives

Using the above list empowers you to make a quick & satisfying breakfast, lunch or dinner; so no matter what your day entails you are powered up with whole foods. And unlike drive-thru fast food these do not contain trans fat, MSG, large amounts of sodium or added sugars.

Need help on figuring out how to balance your busy life and eating well? Email me, janinemchale@empoweredplate.com, for a 30 minute complimentary consultation. We will come up with a plan that works uniquely for you and your hectic schedule.

 

 

February & Hearts, Not Just for Valentine’s!

e_may_photo_1February is Heart Health month. Heart disease is the biggest cause of death in both men and women. For women heart disease causes more deaths than all forms of cancer combined and it’s something that is largely controllable.

According to the American Heart Association, the number of deaths linked to high blood pressure rose 53 percent between the years 1991 and 2001. Contributing to this is an aging population, a rise in obesity and a diet that is high in processed foods and sodium. Sadly, one-third of the population remains unaware that they even have high blood pressure.

So what can you do to prevent this and stay healthy?

Know your numbers for blood pressure, cholesterol and blood sugar. If you have not visited your doctor recently go and get tested.

  • Healthy blood pressure is: 120/80 or less
  • Desirable total cholesterol is: less than 200
  • Desirable LDL cholesterol is: less than 100
  • Desirable HDL cholesterol is: greater than 60
  • Fasting blood sugar: less than 100

Maintain a healthy weight. If you are overweight losing even 10% of your body weight can make a big difference in your health.

Know your genetics. A family history that is high in heart disease plays a strong role in your own heart health.

Eat a diet that is high in vegetables, lean proteins and whole grains. Minimize your intake of sugar, salt and white foods. (such as white breads, bagels, cookies, cakes, rice & pastas)

Sleep well consistently. Rest lets your body repair itself, decreasing inflammation and blood stickiness.

Manage stress and anger. Deep breathing, exercise and meditation can all help keep stress levels low.

Get cardiovascular exercise regularly. Walking is a great way to relieve stress and maintain heart health. It’s inexpensive and doesn’t need fancy equipment.

Do you need help maintaining a healthy lifestyle? I would love to support you on your journey to better health. Send me an email, janinemchale@empoweredplate.com, for a complimentary consultation. Together we can come up with a plan that works for you and  your busy lifestyle.

 

Valentine’s Day – love it or hate it?

heartsDo you love Valentine’s Day or do you think of it as a Hallmark holiday? I’m somewhere in the middle. It reminds me of the pressures of New Year’s Eve to have fun. It can feel forced and disappointing if you are alone or if it’s a holiday your significant other chooses to ignore.

I think the day of love doesn’t have to be about romantic love. Love can be expressed with family, friends or for yourself. I like to keep Valentine’s Day low-key and spend time with people I enjoy.I also enjoy doing something special for myself.

I’m going to treat myself today. There will be a bath with candles, wine, chocolate and a book because that is something that makes me feel great. I’ve got a face mask picked out and I’m going to warm up the body lotion so I can continue the bit of luxury.

I’m making a favorite lunch of pancakes, bacon and berries. Dinner is going to be chicken mole or tikka masala – I haven’t decided yet. But it will be things that I enjoy and make a day feel special.

If you’re not doing anything in particular why not make your own celebratory night in. Order or cook yourself a favorite meal, pick out a movie and wear something fabulous. Paint your nails or give yourself a pedicure. Spoil yourself with whatever makes you happy.

Feeling more social? Grab a friend and do something fun together. Last week I met friends at the Campbell Apartment in Grand Central Station. It was a fabulous space that felt like a 1930’s salon. We had a cocktail, caught up with each other and laughed a lot. It was definitely a love-fest among friends.

Did you enjoy this and want more? Be sure to sign up for my newsletter, which I send out every other week, for tips, articles and recipes.

 

 

What Would Your Perfect Day Look Like?

glowing skinAre you taking care of yourself in all ways and giving yourself the time and attention you deserve? I’m talking about more than exercise and eating well. I’m talking about taking time for the things that feed your soul.

If you could plan one day just for yourself, without judgement or restriction, what would it look like from the moment you got up until the time you went to bed? Would it include anyone else?

Think about what you would wear, what you would eat, read, listen to, etc. Would you visit a place? a person? take a day trip? snuggle in bed? plan a spa day? read or watch movies? Would you cook or go out to eat?

There is no judgement here, at different times we want or need different things. Some days we really need time alone and other days we crave intimacy and relationship. Think about what is missing for you right now. What are you feeling deprived of?

How can you bring some of that back into your life? Can you make at least part of that perfect day a reality? Here’s my challenge, next Friday is Valentine’s Day. Who better to give a gift of love to than yourself? If you can’t take that day for your perfect day use it to plan when and where your perfect day can happen.

Document your day; take pictures, journal or draw it. Something to remind you how good you feel when you take the time to give yourself the radical self-care that you deserve. Let it become a habit. Make some space by saying no to the things that drain you and yes to those that bring you joy. In the words of business guru Marie Forleo: If it’s not a hell yeah, it’s a hell no!

Did you like this? If so, sign up for my newsletter and get even more tips, advice and recipes. It’s delivered right to your inbox every other week.