Tag: pcos nutrition

5 New Years Resolutions You Can Actually Keep

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Do you make New Years Resolutions?

Research shows that 80% of people let their resolutions fade by the second week of February. Why? There are many reasons but some of the top reasons is that they are not S.M.A.R.T. goals, or they are too restrictive (things like cut out carbs, cut out alcohol, stop eating after 7PM).

I am not a big fan of taking things away, and would rather focus on the positive. Avoid putting a negative spin on your resolution to increase your chances of success!

Here are 5 resolutions you can actually keep throughout 2019!

  1. Find an exercise that you love. My husband and I joined a gym two years ago in preparation for our wedding. I had always read stories about people finding their community, but never had experienced it myself, but that was because it wasn’t a perfect fit for ME. This year I encourage you to find an exercise that you love, whether it is at a boutique fitness studio, by signing up for a 10K ,or joining a local curling club. Whatever it is, make this year the year you find the exercise that doesn’t feel like work to you!
  2. Show daily gratitude. In the 2018 Healthy Holiday Challenge we focused in finding the real meaning of the season by writing down one thing that we were grateful for each day. I encourage you to continue this into 2019! You can simply write it down in your phone, or pick up a gratitude journal. A healthy lifestyle is about more than just what you eat, and how often you exercise. Slowing down, and enjoying the joys of life is equally as important!
  3. Make time for YOU. To this one you might say “easier said than done,” however until you decide to put yourself first and focus on your health and wellbeing, you are never going to reach your goals, or be able to help others. This year commit to finding ways for putting yourself first, whether it is asking for help around the house so you can exercise/read a book, or saying “no” more often (FOMO is so 2018).
  4. Master meal planning. Meal planning is about thinking ahead of your busy schedule, and implementing a plan to make your life easier. Make 2019 the year that you master this life skill that will help you reach your health goals, save money, and decrease stress. It takes time to learn it, but I promise you, it’s worth it!
  5. Eat more vegetables. I know that this probably sounds super elementary, but focusing on eating more vegetables in 2019 will not only help you feel better – it produces results. I use the portion plate which features 50% non-starchy vegetables with all of my clients with goals from weight loss, to decreasing blood pressure or cholesterol, to improving blood sugars, to getting conquering PCOS and getting pregnant, to decreasing inflammation, and SO much more.

If you are looking to make a long term change in 2019, please contact me to set up your FREE discovery call today!

Roasted Garlic and Chive Mashed Cauliflower & Potatoes

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potatoes

You asked for a healthy potato dish for the holdiays, and I delivered!

Recently on Instagram, I asked what was the dish that you looked forward to the most during the holidays, and mashed potatoes got one of the top votes. However, this dish that is traditionally made with lots of butter and heavy cream doesn’t have to be completly tasteless when you make it healthier. Here I came up with a time efficient to roast a whole clove of garlic to add in with all of the other ingredients which not only has a great flavor, it also makes your house smell incredible.

I also cut the carb count on this recipe by using half gold potatoes, and half caulfilower. The texture and falvor is amazing, and your guests/kids won’t be able to tell that they are also getting in some non-starchy vegetables! I left the skins on the potatoes for added fiber and texture, but if you want to peel them instead that definitely is an option too.

Check it out below:

Roasted Garlic and Chive Mashed Cauliflower & Potatoes

Serves: 10

Ingredients:

  • 1 head garlic, cloves separated, left in skin
  • 1/3 Cup + 1 Tablespoon extra-virgin olive oil, divided
  • 2 teaspoons ground black pepper
  • 2 pounds golden potatoes, skins on, cut into 1″ chunks
  • 2 pounds cauliflower florets (about 2 heads)
  • 2/3 Cup 1% milk
  • 3 Tablespoons organic unsalted butter
  • 1 teaspoon salt
  • 1 Cup chives, sliced

Directions:

  1. Preheat oven to 400F.
  2. Place the separated garlic cloves in the middle of a sheet of foil. Drizzle with 1 Tablespoon of the olive oil.
  3. Wrap the foil around the cloves creating a little pouch.
  4. Place the pouch in the oven until cloves soften and you smell the aroma of garlic, about 30-40 minutes. Remove and let cool.
  5. While garlic roasts, in 7- to 8-quart saucepot, place the potatoes with enough water to cover it by 2 inches. Partially cover, and bring to a boil. Reduce heat, and for simmer 10 minutes.
  6. Add the cauliflower florets, and bring to a boil again. Reduce heat, partially cover, and simmer for 20 minutes or until the cauliflower is very tender and can be cut with a wooden spoon.
  7. Drain the potatoes and cauliflower and return to the pot.
  8. Meanwhile, in small microwave-safe bowl, microwave the 1% milk and butter on medium high for 1 1/2 – 2 minutes or until the butter has melted. Add the remaining 1/3 cup olive oil.
  9. Squeeze the roasted garlic cloves from skins into the potatoes and cauliflower mixture. Add the butter mixture to the potatoes and cauliflower along with 1 teaspoon salt and 2 teaspoons black pepper.
  10. Mash the potatoes and cauliflower with a potato masher or hand mixer until very smooth. Mix in chives with a wooden spoon.
  11. Serve immediately, or hold until service at 135 degrees.

Nutrition Facts (1 serving): 232 Calories, 15.9g Total Fat, 5.8g Saturated Fat, 0g Trans Fat, 19mg Cholesterol, 268mg Sodium, 21.7g Total Carbohyrate, 5g Fiber, 4.4g Sugar, 4g Protein

Want to know more about a having a healthy holiday season? Contact me to set up your FREE 15 minute phone appointment today!

 

Easy Honey Roasted Rainbow Carrots

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Want to know my #1 tip for your upcoming Thanksgiving, Friendsgiving, or office Holiday potluck?

BYOV: Bring your own veggies!

Making 50% of your plate non-starchy vegetables helps keep the nutrition and fullness up, while controlling the portion size of the fun foods that we only see during this time of year.

If you are still looking for an easy and healthy dish, check out my Honey Roasted Rainbow Carrot recipe. With only 5 ingredients, you can easily throw it together to get some color on the table!
I used the pre-peeled Les Petites Carrots of Many Colors from Trader Joe’s for this recipe, but any rainbow carrots will do. This recipe is written for 4 servings, but can easily be doubled to serve 8 for a larger party.

carrots

Honey Roasted Rainbow Carrots

Serves: 4

Ingredients:

  • 1 pound of fresh rainbow carrots, washed and peeled
  • 2 teaspoons olive oil
  • 1 teaspoon honey
  • 1/2 Tablespoon fresh thyme (or 1 1/2 teaspoon dried thyme)
  • Black pepper to taste

Directions:

  1. Preheat the oven to 375 degrees F. Coat the bottom of a rectangular or oval baking dish with olive oil cooking spray.
  2. Place the carrots in the baking dish, followed by the olive oil and honey. Toss the carrots to coat with the honey mixture, and spread in a single layer. Sprinkle with thyme and black pepper to taste.
  3. Bake for 30-35 minutes, until the carrots are cooked and browned around the edges.
  4. Serve the carrots whole, and enjoy!

Nutrition Facts (1 serving): 74 Calories, 2.4g Total Fat, 0.3g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 88mg Sodium, 12.5g Total Carb, 2.8g Fiber, 8.2g Sugar, 1.4g Protein

Want to know more about a having a healthy holiday season? Contact me to set up your FREE 15 minute phone appointment today!