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  • GO FRESH - fresh veggies, fruits, meats
  • stay away from processed food
  • cook from scratch - I know it’s easier to grab the instant meals 
  • season with dry herbs & spices that contain zero sodium, or fresh herbs
  • rinse & drain canned vegetables/beans (reduced sodium by 9-23%)
  • choose plain “fresh frozen” if buying frozen vegetables
  • flavor with citrus instead of salt - squeeze lemon juice or zest lime, orange, or lemon 
  • use canola or olive oil
  • use homemade condiments, dressing, and sauces (they’re easier to make than you think!)
  • READ & understand labels, go for the “low” or “reduced” version

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  • has zero calories
  • salt & sodium are different. Sodium is part of salt, salt is sodium (40%) and chloride (60%)
  • Sodium is said to be the unhealthy part of salt, and is associated with hypertension (high blood pressure) when chronically taken in excess amounts
  • Hypertensive? When decreasing your sodium intake, not only does it help lower blood pressure, it also enhances your body’s response to blood pressure medications
  • Healthy individuals shouldn’t exceed 2,300 milligrams daily
  • 1,500 milligrams is all you need per day (that’s about a tsp!)
  • too much salt can cause water retention, resulting in edema, bloating, weight fluctuations, stiffness or aching
  • your kidneys are responsible for cleaning out the excess salt you consume, drinking plenty of water can help flush out that excess fluid (due to increased sodium intake!) and give your kidney’s a boost
  • Avoiding salty, processed, instant foods prior and during your menstrual cycle can help lessen water retention which causes bloating 

sources: mass.gov, colostate.edu, & of course my handy-dandy medical/healthcare background ;)

quinoa salad 

Make it colorful!

Make it colorful!

Stir-fry is my go-to dish. Quick, easy, simple & still healthy. It’s a great way to cook up vegetables nearing stale conditions

This simple sauce recipe goes with just about everything and anything you decide to stir-fry. Honestly, the sauce is measured according to your liking - use my measurements as a base 

  • - 2/3 cups soy sauce
  • - 3 tbsp hoison sauce
  • - 3/4 - 1 c chicken broth
  • - 1 tsp sesame oil
  • - 1 tbsp minced garlic
  • - 2 tsp grated ginger
  • - 2 tbsp cornstarch (thickens the sauce)

If the sauce is too runny, give it more time to thicken without overdoing the veggies. If it’s still runny after a good 3-5 mins, add another tbsp of cornstarch (2 tbsp is plenty though)

* * *

TIPS for a good stir-fry

1) PREP everything. Everything should quickly follow after starting

2) let your wok or pan heat up on medium high heat, then pour in your oil, let that heat up before throwing in your ingredients

3) if you’re using meat/poultry/seafood, cook them first & remove when halfway done (remember you’re going to simmer everything to allow sauce to thicken)

4) cut your veggies close to the same size so they cook close to the same rate. Harder veggies go in first (green beans, broccoli, carrots, etc) and then the more delicate veggies (mushrooms, zucchini, onions, etc)

5) Toss/Stir veggies continuously, they should all be undercooked before adding in the sauce

Seedless cucumber shaped into a snake. Just wanted to share it with you ;)

Seedless cucumber shaped into a snake. Just wanted to share it with you ;)

-Ingredients:
•1 big Fuji apple
(If baking, see note below)

For each half:
• 1/3 c fage yogurt
• 1/2  tbsp honey plus appx. 1 tbsp for drizzling
• 1 tsp ground cinnamon
• Granola (I used “very berry” blend)

 - Directions:
1. Mix 1/2 tbsp honey with yogurt
2. Cut apple in half, remove center with an ice cream scoop big enough for filling 
3. Fill center of apple with yogurt-honey mix
4. Top it off with granola (as much as you’d like)
5. Drizzle honey all over
6. Sprinkle a generous amount of cinnamon over finished product

Optional: bake at 350 for 10-15 minutes *

*tips: use Braeburn or granny smith apples or your choice of any recommended apples for baking.

Make sure to use Greek yogurt if/when used to bake. 

sprinkle cinnamon after baking.

Enjoy!

-Ingredients:
•1 big Fuji apple
(If baking, see note below)

For each half:
• 1/3 c fage yogurt
• 1/2 tbsp honey plus appx. 1 tbsp for drizzling
• 1 tsp ground cinnamon
• Granola (I used “very berry” blend)

- Directions:
1. Mix 1/2 tbsp honey with yogurt
2. Cut apple in half, remove center with an ice cream scoop big enough for filling
3. Fill center of apple with yogurt-honey mix
4. Top it off with granola (as much as you’d like)
5. Drizzle honey all over
6. Sprinkle a generous amount of cinnamon over finished product

Optional: bake at 350 for 10-15 minutes *

*tips: use Braeburn or granny smith apples or your choice of any recommended apples for baking.

Make sure to use Greek yogurt if/when used to bake.

sprinkle cinnamon after baking.

Enjoy!

All the breakfast are between 300-400 calories;  lunches and dinners have between 500-600 calories; and snacks are between 200 and 300 calories. Mix and match any of the choices above for a day’s worth of meals and snacks that will fall between the range of 1,700 to 2,200 - enough to keep you fueled and satisfied all day but not so much that you’ll gain weight.

All the breakfast are between 300-400 calories;  lunches and dinners have between 500-600 calories; and snacks are between 200 and 300 calories. Mix and match any of the choices above for a day’s worth of meals and snacks that will fall between the range of 1,700 to 2,200 - enough to keep you fueled and satisfied all day but not so much that you’ll gain weight.

click to enlarge

click to enlarge