Healthy eating Archives - Body Pep Talk

How to Make Quick and Easy Meals

Ah, the never-ending quest for dinner inspiration – a journey that can leave even the most responsible adults feeling a bit defeated. And it’s even worst if you’re trying to make healthier options.

Fear not, fellow culinary adventurers, for I present to you my time-saving formula for quick, easy and healthy meals.

Step 1. Pick your Carbs

In the realm of culinary decision-making, the meticulous selection of the primary carbohydrate component stands as a critical art form. Pasta, rice, couscous. The options are endless. But when you’re trying to make it healthier consider choosing whole grains (like brown rice, oats, quinoa), beans and lentils or starchy veggies (like sweet potatoes and pumpkin).

Step 2. Pick your Protein

When it’s time to choose a protein source you have two options: animal or vegetarian. Lean meats, such as skinless poultry, fish, and lean cuts of beef or pork, offer a protein-rich foundation without excess saturated fats. And don’t forget eggs and dairy products (like Greek yogurt and cheese). On the vegetarian front, a variety of plant-based sources, including legumes, tofu, tempeh, and beans, prove to be excellent alternatives.

Step 3. Pick your Veggies

When it comes to vegetable selection, the magic lies in embracing a vibrant spectrum of colors and varied forms. Fresh produce, like crisp green broccoli or vibrant orange bell peppers, brings a burst of flavor and essential nutrients. And let’s not forget the convenience of frozen vegetables, such as mixed peas and carrots or spinach, which retain their nutritional value and add versatility to your culinary creations. Canned options, like diced tomatoes or chickpeas, provide a pantry-friendly alternative without compromising on nutritional benefits.

Bonus: Dress it up

Now, it’s time to bring your dish to life. Use fresh herbs like basil, cilantro, or rosemary, and spices such as cumin, paprika, or turmeric to add flavor to your dish. Also, a drizzle of extra virgin olive oil can enhance both taste and texture, imparting a luxurious touch. And for acidity and brightness, vinegar or a squeeze of lemon cut through richness and elevate your dish.

The beauty of this culinary escape plan lies in its simplicity. Mix and match your carbs, protein, and veggies, then add a dressing for that extra flair. It’s like creating a dinner symphony with just a few well-chosen notes. Too easy, right? 😎

So, next time the kitchen blues hit, remember: the culinary world is your oyster, and you’ve got the tools to crack it open. Happy cooking, my responsible adult friends – may your dinners be delightful and your dishes dance with flavor! 🍽️💃

Need help making better food choices? We can give you a hand.

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August 5, 2022 Habits and behaviors Healthy eating Prevention

Whole Grains: Your Secret Weapon for a Healthier You!

In the realm of nutrition, few things are as fundamental and transformative as the incorporation of whole grains into our daily diet. More than just a culinary choice, it’s a deliberate step towards a healthier, more vibrant lifestyle. Whole grains, with their unrefined allure, bring a myriad of benefits that go beyond mere sustenance. From reducing the risk of chronic diseases like diabetes type 2 and cardiovascular issues to providing a nutrient-rich foundation for overall well-being, the virtues of whole grains are undeniable.

🌾 Unlocking the Goodness of Whole Grains: 5 Tips for a Healthier You! 🌾

Elevating your diet with the wholesome goodness of whole grains isn’t just a health-conscious choice; it’s a delicious journey toward a more nourished and vibrant you. Here are five simple tips to seamlessly incorporate more whole grains into your daily meals:

**1. Stamp of Approval: Look for the Whole Grain Stamp on packaging or check the ingredient list for key phrases like “whole grain,” “whole wheat,” or “stone-ground whole.” This ensures you’re getting the real deal and maximizing the nutritional benefits.

**2. Rice Reimagined: Swap out white rice for its whole-grain counterparts like brown or wild rice. With short-grain, long-grain, jasmine, and basmati varieties available, you can elevate the nutritional profile of your meals without sacrificing taste or texture.

**3. Oats Beyond Breakfast: Oats are not just for morning porridge! Get creative and use oats as a versatile substitute for breadcrumbs. Simply pulse rolled oats in a food processor to create a coarse meal, perfect for enhancing the fiber content in your meatballs, burger patties, and meatloaves.

**4. Flour Power: Experiment with different flours by incorporating whole grain options into your favorite recipes. Whether it’s baking or cooking, you can replace part of the all-purpose flour with whole grain flour for a nutrient-packed twist.

**5. Grain Exploration: Broaden your grain horizons beyond the familiar brown rice. Explore teff, quinoa, millet, freekeh, bulgur, or barley to add variety to your salads, stews, soups, or even as a replacement for rice. These grains bring unique textures and flavors while boosting the nutritional content of your meals.

Making these simple swaps and additions can transform your meals into wholesome, nutrient-rich delights. Embrace the diverse world of whole grains, and let each bite become a step towards a healthier and more vibrant lifestyle! 🌱✨ #WholeGrains #HealthyEating #NutritionJourney

Need Help making lifestyle changes? Let’s chat.

October 20, 2018 Healthy eating

Are Starchy Carbs Bad for Me?

First of all, keep in mind that carbohydrates are not bad foods. They do have an important function for the body which is supplying energy to the brain and muscles, especially during exercise. However not all carbs are the same. There are different categories which are:

Simple carbs – table sugar, honey, lollies, candies, cakes , pastries
Starchy carbs – grains (rice, barley, wheat, rye), beans, potatoes, corn, peas
Fibre-rich carbs – veggies and fruits

February 6, 2018 Healthy eating

Meal Makeover

I’ll be honest with you. I love my food. Therefore, the idea of not being able to enjoy it is outrageous to me. As a food coach, I don’t believe in deprivation. However, I don’t use it as an excuse to eat any and everything I see in front of me.

With that in mind, I have developed a few guidelines that help me staying on track when I am choosing what to eat. Because I love cooking, I give preference to homemade meals but I understand that not everyone enjoys the kitchen. The good news is that I can use these guidelines not only when I am cooking but also when ordering food at a restaurant.

January 29, 2018 Healthy eating

Quick Guide to Healthy Snacking

Did you know that our digestive system was designed to receive and process food every four hours or so? That’s why we often get the munchies in the middle of the afternoon, between lunch and dinner time.

Hunger is the physiological drive to eat, regulated by internal mechanisms. When we haven’t eaten for a while, body cells become deprived of fuel, which stimulates the feeding centre in the brain to signal us to eat. Therefore, snacking is a way to maintain our energy levels.

January 4, 2018 Healthy eating

Why You Shouldn’t Drink Your Calories

If you are trying to lose weight, this is an easy way to cut calories without starving yourself.

Liquid calories are readily absorbable, meaning that they will go straight into your bloodstream as sugar. This produces an immediate response from the body, releasing a huge amount of insulin[1]. Insulin job is to take up all the sugar floating around, taking it to muscles and organs where it should be used as energy. The problem is when those sites are full, insulin will have to make other arrangements. Which means taking the sugar to your liver where it will take the form of a long-term type of storage. You probably heard of it before. It is called FAT. And your body favourite storage spot is your belly.

January 2, 2018 Habits and behaviors Healthy eating

Detox Revised

It is January. Holidays are over and it is time to face the reality. You overdid it throughout the festivities. Hey, don’t feel ashamed. You are not alone. I did the same. Too much to drink, too much to eat, not nearly enough exercise.

Now, it’s time to get back on track and I have a PLAN. We are going to DETOX. Alright, calm down! Not what you are thinking. Just listen to me.

First things first. What is Detox anyway?

According to Dr Google, “detox is a process or period of time in which one abstains from or rids the body of toxic or unhealthy substances.”

It doesn’t seem too hard. For how long are we doing it?

Let’s try one week? I can definitely cut stuff for a single week.

November 30, 2017 Habits and behaviors Healthy eating

Meal Planning 101

Eating healthy on regular basis can be quite challenging. In my experience, the best way of avoiding falling into the junk food/take out trap is being prepared. If you arrive home from work and have everything ready to prepare a delicious and nutritious meal, you will be less likely to end up at McDonalds drive thru.

Here are some tips for creating your own meal planning system. This is the method I use to plan my meals and grocery shopping for the week.

May 16, 2017 Healthy eating

Can I Have Carbs?

First of all, keep in mind that carbohydrates are not bad for you. They do have an important function for the body which is supplying energy to the brain and muscles, especially during exercise. However, not all carbs are the same. There are different categories which are:

May 4, 2017 Exercise and fitness Healthy eating

Do You Know How Your Body Burns Calories?

Metabolism and Energy Needs

Metabolism is the group of biochemical processes that occur within an organism in order to maintain life. However, the term is commonly used to refer to the breakdown of food and its transformation into energy. But how does food become energy?

Category: Healthy eating

Step 1. Pick your Carbs

Step 2. Pick your Protein

Step 3. Pick your Veggies

Bonus: Dress it up

🌾 Unlocking the Goodness of Whole Grains: 5 Tips for a Healthier You! 🌾