NIFS Healthy Living Blog

As we head into late summer, balancing a busy schedule with healthy eating can be difficult. Here are three quick and easy dinner recipes you can make in less than 30 minutes, giving you more time for fun summer activities! 

Shrimp Sushi Bowl

Servings: 4

5 TB light mayonnaise
2 tsp red curry paste
10 ounces (2 standard packages) frozen riced cauliflower
3 TB sesame oil 
1½ lbs uncooked shrimp, peeled and deveined 
2 garlic cloves, minced
1 tsp salt 
1 medium ripe avocado, seeded, peeled, and sliced 
1 medium cucumber, sliced
½ cup julienned carrots 
2 green onions, thinly sliced
1 lime, sliced into wedges 

1. In a small bowl, mix mayonnaise and red curry paste.
2. Prepare riced cauliflower according to package directions.
3. In a large skillet, heat oil over medium heat. Add shrimp and cook until pink, or about 5–7 minutes. Add garlic and salt and cook for 1 additional minute. Remove from heat. 
4. Divide cauliflower among 4 bowls. Top each bowl with shrimp, avocado, cucumber, carrot, and green onion. Drizzle each bowl with curry mayonnaise mixture and garnish with lime.

Nutrition Facts: 377 calories, 22g total fat (3.5g saturated fat), 14g carbohydrate (5g fiber, 4g sugar) and 32g protein.

Grilled Zucchini Hummus Wrap (Vegan)

Servings: 2

1 zucchini, sliced 
Salt and pepper, to taste 
1 TB olive oil 
1 medium tomato, sliced (or 1 handful cherry tomatoes)
⅛ cup sliced red onion
1 cup kale
2 slices white cheddar cheese 
2 large tortillas 
4 tablespoons hummus (any flavor)

1. Heat a skillet over medium heat. 
2. Toss zucchini in olive oil and sprinkle with salt and pepper. Add to skillet and cook for 3 minutes before flipping and cooking for an additional 2 minutes. 
3. Remove zucchini from skillet and reduce heat to low. Heat tortillas one at a time in skillet for 1 minute each. 
4. Remove tortillas from skillet and assemble wraps with sliced zucchini, tomato, onion, kale, 1 slice of cheese, and 2 TB hummus. Wrap tightly and serve. 

Nutrition Facts: 366 calories, 20g total fat (6g saturated fat), 660mg sodium, 38g carbohydrates (7.5g fiber, 6g sugar), and 13.5g protein. 

Chicken and Cucumber Lettuce Wraps with a Simple Peanut Sauce 

Servings: 4 (2 lettuce wraps per serving) 

¼ cup creamy peanut butter 
2 TB low-sodium soy sauce 
2 TB honey 
2 TB water 
2 tsp toasted sesame oil 
2 tsp olive oil 
3 scallions, sliced (separate whites and greens) 
1 Serrano pepper, seeded and minced 
1 TB minced fresh ginger 
2 tsp minced fresh garlic 
16 ounces ground chicken breast 
1 cup diced jicama 
16 Bibb lettuce leaves 
1 cup cooked brown rice 
½ medium English cucumber, thinly sliced 
½ cup fresh cilantro 
lime wedges, for serving

1. Whisk peanut butter, soy sauce, honey, water, and sesame oil in a small bowl. 
2. In a large nonstick skillet, heat olive oil over medium heat. Add scallion whites, Serrano pepper, ginger, and garlic and cook until slightly soft, or about 2 minutes. Add chicken and cook until cooked through, about 3–4 minutes. 
3. Add the peanut sauce to the chicken mixture and cook until sauce has thickened, about 3 minutes. Remove from heat and stir in jicama and scallion greens. 
4. Prepare lettuce wraps by dividing rice, chicken mixture, cucumber, and cilantro among the each lettuce leaves. Serve with lime wedge garnish. 
5. Nutrition Facts (per 2 lettuce wraps with sauce): 495 calories, 19g fat (4g saturated fat), 400mg sodium, 39g carbohydrates (6.5g fiber, 14g total sugar, 8.5g added sugar), 44g protein. 

This blog was written by Lindsey Recker, MS, Registered Dietitian. To learn more about the NIFS bloggers, click here.

The holidays are HERE! We all know what happens around the holidays. I see two extremes in my practice as a Registered Dietitian:

• The vicious cycle of dieting all year to lose the “holiday weight” or to get bloodwork back to normal after all the holiday meals. People accomplish their goals just in time for the holidays to start again—and gain back the weight and drive our doctors nuts with outrageous bloodwork again.
• The person who is terrified to “lose all their progress,” brings their own “healthy” meal to the gathering, and completely avoids the yummy meal—even at the cost of social, mental, and emotional health. Let’s be honest: that behavior distances people socially, and not having Grandma’s famous pie is just sad. 

Honestly, both are unhealthy approaches and they are, frankly, unnecessary. Let me be real clear: what we do consistently over time is what has the greatest impact on our health, not what we do on one day, two days, or a couple holidays. We can break these cycles! You don’t have to gain weight or ruin your bloodwork over the holidays. You also do not have to bring your own “healthy” meal, avoid Grandma’s cooking, and face a socially awkward and sad situation.

There is a way to enjoy the holiday food with family and friends all while pursuing your health goals. Here are the action steps.

Be Active

Get up and moving. This can be as simple as taking a walk with family, going on a morning stroll before the gathering, walking the dog, or playing a game that has you up and moving (such as Wii, tag, Twister, or Simon says). You can also get in a quick 20–30-minute workout before all the festivities start that day, or wake up early to get in a full lifting session. Don’t overthink this; a short 20–30-minute workout with high intensity is very effective! (Here are some workouts you can do when traveling.)

Follow Your Eating Routine

Forget the “don’t eat anything to save calories for all the food tonight” method. That leads to a very hungry person, which makes overeating at the gathering much easier. Go about your morning as you normally would. Eat breakfast (if you eat breakfast). Have your typical snack and lunch. Fill up on fiber-rich sources, such as fruit and veggies, along with lean proteins. All these options will help fill you up and nourish your body. You will walk into the gathering satisfied and ready to eat your Grandma’s holiday meal.

Hydrate 

Be sure to stay hydrated with plenty of non-caloric fluids (mainly water) the days before, the day of, and the days after holiday gatherings. Liquids take up room in your stomach, meaning staying hydrated contributes to proper regulation of hunger/satiety cues. Again, this helps reduce overeating. Additionally, holiday foods tend to be high in sodium. You will want plenty of water to offset the negative effects that a high sodium intake has on your hydration status. Trust me, you will feel much better if you stay hydrated.

Eat the Holiday Meal

For heaven’s sake, do not bring your own meal, measuring cups, or scales to the gathering! Eat the holiday meal. Fill up your first plate with all your favorites—the ones that grandma and momma only cook once or twice a year. Be mindful of portion sizes. Then, if you want, go back for a second plate. For that plate, pick two or three more things that you want some more of. Take a portion of each and enjoy it.

Enjoy the Meal

Sit down with each plate. Take a nice deep breath. Start eating. Chew each bite thoroughly. Slow down your eating. Be present at each bite, soaking in all the yummy goodness of that home cooking. Don’t be afraid to pause between bites and converse with family around the table. This not only helps you enjoy family around you and to be present in that moment, but it also gives your body time to send you satiety cues. When we eat super-fast, we do not allow our body enough time to signal “I AM FULL.” Be present and listen to what your body is telling you.

Have a Conversation

During the meal, talk with your family and friends, even if you are the one having to initiate conversation. DO IT! Think about one of the true reasons for the season. Hint: it is not food and gifts. Sure, food is a huge part of it. But we gather to be with family and friends to celebrate our blessings, our year, and our religion, and to give thanks. Conversing really embraces what holidays are all about and shifts your focus to more than just the heap of food in front of you.

Eat Dessert

Find your favorite deserts and eat a serving. I promise, eating dessert will not derail your health goals. I’d argue this action will actually help your health goals because Grandma’s famous pie sure does positively contribute to mental and emotional health.

Get Right Back to Your Typical Regimen the Next Day

Wake up the next day and get back to your typical routine. Exercise as you normally would. Eat your normal meals and snacks. Honor your physical health with nutritious options. Sleep. Do this on the days you are not at a holiday gathering. Back to the idea of consistency, there are more non-holiday days than there are holiday days and gatherings. Be on your game and remain consistent during those weeks and days, knowing that another gathering full of food and fun is right around the corner. Repeat steps 1–7 during the next gathering.

HAPPY HOLIDAYS!

This blog was written by Sabrina Goshen, NIFS Registered Dietitian. To learn more about the NIFS bloggers, click here.

Mondays can be hard enough, getting back into the swing of things after a much-too-short weekend. The last thought on your mind is what to cook for dinner, right? You might go out to eat instead, pick up carryout, or eat a frozen pizza for the most painless dinner prep possible. However, what if you opt for something that is not only easy for you, but also healthy for you and the planet?

Meatless Monday is a global movement with this message: one day a week, cut the meat. The goal is to reduce meat consumption by 15% for personal health and the health of the planet. Did you know that over 40 countries participate in Meatless Monday? Check out these easy tips on how to get your Meatless Monday started!

Breakfast

Breakfast, known as the most important meal of the day, is one of the easiest times to make a meatless meal. I understand it can be hard to get out the door on time in the morning, especially if you are also trying to get kids and pets taken care of. Opt for a carbohydrate and a protein at breakfast to create a breakfast that satisfies you throughout the morning.

Meal Ideas

• Oatmeal + nuts/nut butter + fruit
• Whole-grain toast + peanut butter + banana slices
• Yogurt (try Silk soy yogurt) + granola + nuts
• Smoothies

Staples

Rolled oats, variety of fruit (apple, banana, frozen berries), nuts/nut butters, plant milk, yogurt variety (try a plant milk option!), whole-grain bread.

Lunch and Dinner

I’ve combined these two meals because, honestly, what’s easier than eating dinner leftovers for lunch? Just make sure to cook an extra batch the night before. If you’re not a fan of day-old food, I have a few fresh ideas as well!

Meal Ideas

• Veggie wraps (hummus + spinach + bell peppers + tomato + avocado)
• Tofu stir-fry (baked ½-inch cubes of extra-firm tofu + brown rice + assorted veggies)
• Fajitas (peppers + onion + black beans + salsa)
• PBJ (fresh fruit slices + peanut butter + side of carrot sticks and hummus)
• Veggie chili (beans + assorted spices + cornbread)

Staples

Canned beans (black/garbanzo/kidney/pinto beans, etc.), hummus, whole-grain bread, variety of veggies (peppers, onion, tomato, carrots), fruit (apples, berries), extra-firm tofu.

Take Care of the Planet and Yourself

It’s easy to get overwhelmed thinking about switching up your usual routine, but I promise it will be so worth it! You might even find that you actually love chili without the meat or hardly notice it missing when you begin to experiment with the vast array of spices that plant-based cooking uses. Make your grocery list and stock your kitchen with these staples and you’ll be good to go! The year 2020 is all about addressing the needs of the planet as well as ourselves. A plant-based diet has never been easier to try!

This blog was written by Lindsey Hehman, MA, RD, CD. To learn more about the NIFS bloggers, click here.