Chicken and Veggie Fried Rice I love a good fried rice, but they can be so loaded with fats and sugars! This recipe that tastes great, and provides lots of good nutrition with tons of veggies healthy. I love all kinds of food and this one really hits the spot if you love the flavors of Asia! You can also use chicken meat from a rotisserie chicken instead of chicken breast, this makes it extra fast. If you like this recipe you might also like this Butter Chicken! Cooking and…
Reducing Cancer Risk Healthy Lifestyle As a Registered Dietitian I must focus on good nutrition as a key in helping reduce risk of cancer and also during and after chemotherapy. Good nutrition can help improve quality of life significantly. We don’t want to forget that a healthy lifestyle also includes physical activity, stress management, building healthy relationships, and keeping up with recommended doctor appointments. Other factors that can help reduce risk of cancer are avoiding tobacco, limiting alcohol, and practicing sun safety. We also know that sometimes we do everything…
Chocolate Chip Baked Oatmeal This baked oatmeal recipe is one of our favorite make ahead breakfast options. It has some wonderful omega-3 fats, great fiber, and is a good source of protein! Bonus: the bananas provide plenty of sweetness, so there is very little added sugar. This recipe is highly recommended by my favorite 10 year old (my daughter Claire). Prep Time: 10 minutes Bake Time 25-30 minutes Makes 6 Servings Ingredients 2 large very ripe bananas 2 cups old-fashioned oats 4 large eggs 2 Tbsp Pure Maple Syrup 2…
5-Day Healthy Meal Plan Creating a meal plan every week can seem overwhelming at first. Often, when we are overwhelmed, we can’t seem to get much done. But, creating a meal plan can be extremely helpful to save time, money, and stress! There are truly so many benefits! I hope that this article will help you see that meal planning doesn’t have to be difficult or time consuming. Before you review the plan below, I encourage you to check out this article: Meal Planning 101 to help you understand how…
Lunch Bowls! Clients ask me all the time, “what should I eat for lunch?” I have found that if it isn’t easy to throw together, they won’t do it no matter how healthy it is! This is why I love lunch bowls! I often eat these myself using a variety of vegetables and leftovers that are already prepared in my refrigerator. Below are 4 different options and ideas to create your perfect lunch! You can follow the chart horizontally to stick with similar flavors, or you can mix and match…
Simple Mediterranean Dressing We know that the flavors of the Mediterranean are especially good for our health. Fresh lemon juice gives us a good dose of vitamin C, and olive oil is filled with beneficial monounsaturated fats. This simple Mediterranean dressing recipe is perfect to make your diet a little more Mediterranean! This dressing is the perfect addition to any salad or bowl. You can also use it as a marinade for chicken, pork or beef. Fresh lemon juice and plenty of oregano give it a Mediterranean flavor that is…
Intentional Eating: What is it? Intentional eating is not a new concept, but we seem to have forgotten the benefits of being intentional about life in general and also about our food and nutrition. I have used the phrase Intentional Eating to describe a combination of Intuitive Eating concepts and Biblical Concepts and how they can come together. Intuitive eating consists of 10 principles. Each of these principles focus on getting rid of dieting! In fact, three of the principles involve getting back to feeling and understanding your hunger. Principle…
Simple Garlic Balsamic Vinaigrette ½ cup Balsamic Vinegar ½ cup Extra Virgin Olive Oil 2 Tbsp brown sugar 3 cloves of garlic, minced 1/8 tsp pepper 1/8 tsp salt Combine all Ingredients. Shake well before serving. Tips: Use a good quality balsamic vinegar, don’t buy the least expensive one at the store. Use fresh minced garlic, the refrigerated kind doesn’t have as much flavor. Freshly ground pepper and salt are also worth the extra flavor! Nutrition Information: 59 Calories, 5.6 g Total Fat, 2.4 g Total Carbohydrate, 0 g Dietary…
Chicken Gyros These Gyros are a perfect addition to any family meal plan since even the kids will love them! I am in love with Mediterranean style foods and cooking! Mediterranean cooking uses a lot of herbs and spices. This recipe includes garlic and oregano for its main flavors. There are so many benefits to eating this way! One of the major benefits is heart health. The Mediterranean diet involves eating load of fruits, vegetables, and whole grains. It also emphasizes healthy fats like olive oil and nuts. Lastly, it…
Garlic Chicken Pasta I am always searching for a new recipe with a creamy sauce for pasta. Alfredo sauces are so high in fat and so are most cheesy sauces. This recipe gives you a lot of cheesy for a little less fat and Calories since its main ingredient is chicken broth! It is truly a satisfying comfort food that the whole family will enjoy! Serves: 6 Prep: 10 minutes Cook: 15 minutes Ingredients 3 Tbsp Butter 3 Cloves minced garlic 3 Tbsp Flour 1 ½ cups Chicken broth 1…
