Summer brings with it an abundance of produce. Consider certain guidelines when stocking up to increase freshness. For bunched items, cut off any greens that may pull moisture out of your fruit or vegetable. Examples include beets and carrots. Removing fasteners such as rubber bands helps increase circulation, which aids in maintaining freshness. Finally, avoid washing less hearty varieties of produce, such as strawberries, as this can result in soggy items.
Due to COVID-19 re-opening phases, summer trips may include more car time travel. A few tips can help make the most of your drive. With hand sanitizer is back in stock, you will want to ensure its use when you exit the car and prior to any meals or snacks. Also consider taking a trash receptacle. By taking a cereal container and adding a trash can liner, you can create a small, yet functional garbage can. Be sure to prepare a large Ziploc with disposable napkins and utensils even if you think you will not need them. Pack non-messy, but yummy road trip snacks like these.
Quinoa is a fantastic whole grain to add as a pantry staple! Chock-full of fiber and protein, this is a healthy and versatile meal base. Here are some quinoa recipes to give you some inspiration to get started.
Quinoa Zucchini Fritters
Directions: Shred zucchini and carrots. Set aside for 10-15 mins. Wrap in cloth or paper towel and wring out excess moisture. Mix zucchini, carrot, quinoa, eggs, and spices in a bowl. Fold in bread crumbs once mixed. Portion fritters and flatten into patties. Heat skillet and coat with avocado oil. Place fritters in pan, fry until golden brown on both sides (about 3 minutes). Repeat until all the fritters are done and store in the fridge for up to 5 days.
Recipe from: https://thekitchengirl.com/crabless-cakes-zucchini-quinoa-fritters/
Shrimp Avocado Quinoa Bowl
Directions: Combine shrimp, garlic, oil, and spices. Heat a pan over medium-high until hot. Coat with a light drizzle of oil and cook shrimp until charred. Divide greens into two bowls, top with half of quinoa, shrimp, avocado, tomato, and onion. Drizzle with lime juice & serve.
Recipe from: https://gimmedelicious.com/avocado-shrimp-quinoa-salad-bowls/
Mexican Chicken Quinoa Casserole
Directions: Preheat oven to 350. Line 8x8 inch pan with parchment paper. Add all ingredients into a bowl and mix. Spread into a prepared pan and bake for 28 minutes. Turn off the oven and let it sit in an unopened oven for another 25 minutes.
Recipe from: https://chocolatecoveredkatie.com/2016/09/19/quinoa-casserole-mexican-black-bean/
Mediterranian Quinoa Salad
Directions: Make the dressing by combining olive oil, vinegar, oregano, salt, and pepper. Whisk to combine. Add in veggies and quinoa. Toss to coat in dressing. Top with goat cheese and parsley.
Recipe from: https://www.thekitchn.com/quinoa-salad-22955988
We’ve been at this quarantine thing for about 2 months now and it seems that I’m still expected to prepare 3 meals a day for my whole family. Meal prepping and planning looks a little different and in our previous blog, we broke down the basics of meal time to help you manage stress. Here are some other tried and true go-to tips.
Whether you are quarantined with your family and kids, significant other, or with your pets, here are some tips to help alleviate meal-time stress!
Creating a Flexible Grocery List that Works
3 Ways to Use Potatoes
If you've been following us you have likely noticed that I like to run. I'm not fast but I like to go far. When I'm talking about my longer runs I usually hear friends say "that sounds miserable" and maybe you feel that way, too. Or maybe you're wondering if exercise aligns with HAES and Intuitive Eating principles? In short, exercise and HAES/Intuitive Eating can coexist.
First, though, we want to touch on enjoyment as it pertains to physical activity. Whatever you are doing to move your body should be enjoyable. Whether it's going for a walk, rowing, basketball, strength training, yoga or training for a marathon. We are all different and will find different activities enjoyable. Find what YOU enjoy and do that. Exercise is not supposed to feel miserable and if it does it is likely because of 2 key reasons that are highlighted in Intuitive Eating:
1) The exercise regimen was started when a diet was initiated. Which means you are likely not properly fueled enough for exercise to feel good.
2) The body was being subjected to unrealistic amounts of exercise. Over exercising can lead to a lot of problems including poor sleep and injuries.
Both of these usually happen when weight loss is the goal, which brings us to the next point on whether or not exercise aligned with HAES and Intuitive Eating?
The answer is yes, it absolutely can be. There's even an entire principle in Intuitive Eating dedicated to moving your body. In addition to being enjoyable, moving your body is also a way to take care of yourself mentally and physically with the byproduct of these benefits:
The goal is to shift your focus to how it feels to move your body rather than the calorie-burning effect of exercise. Let's explore 2 different exercise mindsets:
Diet and Exercise Mindset: If the goal of exercise is to lose weight you are also likely dieting which means exercise is not going to feel good because your body doesn't have the fuel it needs. You only feel good when the number on the scale goes down or you burned a certain number of calories. If you don't see progress on the scale you feel as if all that dieting and exercise was for nothing.
Fueling and Training Mindset: This mindset focuses on how exercise makes your body feel. You are fueling your body properly so that you have enough energy to feel good while exercising. The goal is not to lose weight or to burn a certain number of calories but rather to have enough “gas in the tank” to be able enjoy what you're doing and maybe even see improvements in your performance if that's a level you're at.
This picture is my fuel for a longer run. If I was in a diet/exercise mindset I would go out there and not take in any carbs or calories. I would feel miserable during my run. I would likely not be able to finish my run. And I would be doing some serious damage to my body and likely end up injured and not able to exercise at all. Instead, I approach moving my body with a fueling and training mindset. If I’m going to exercise I make sure I eat something containing carbs beforehand since that is our body's preferred source of energy and will help me to not feel fatigued during my workout. If I’m exercising for more than an hour (like on a longer run) I will eat during the run. When I’m done exercising I refuel my body with the nutrients that I just used up.
If you decide to exercise it needs to be when you're ready and in the right mindset. Don't do it for weight loss. Don't do it because that person you saw on social media showed a picture of their ripped abs. Do it for the joy and health it brings you. If you aren't ready to go down that path or it's medically contraindicated that's ok, too. We are all in different places and just like the food we eat does not make us "good or bad," the amount of exercise we do or don't do does not determine our worth either. ️
Cheyenne is a Registered Dietitian Nutritionist located in the Charleston, SC area.