Posts Tagged ‘meal plan’
Pizza Pizza
Posted on: September 30, 2012
- In: Conditioning | Health Psychology | Nutrition | Psychology | Raw Food | Recipes
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According to my Pizza Facts Google search, October is pizza month. So we have a new habit to conquer: STOP EATING PIZZA
I’m just kidding.
If there is a food you absolutely positively will NOT give up- like pizza- then don’t. In the same realm as the rest of this blog: you can’t beat it, make it better.
There are 3 things modern food companies know they can hook us on: sugar, salt, and fat. But pizza itself is not an unhealthy food. It is the stigma of chain restaurants that are giving it a bad rep, adding chemical preservatives, spiking salt and sugar content, using all white flour dough, and feeding you cheap, fatty cheese. Salt and fat, highly preserved and delivered in under an hour. Appetizing?
There are plenty of healthier alternatives:
1. Make it yourself
Making foods from scratch can be rewarding and informative. You know exactly what foods are going in. Seeing the ingredients in their cold state can make you acknowledge exactly what you’re eating- and appreciate it when meal time comes. If you put all the effort in, you won’t want to swallow it down like you might if the delivery boy simply handed it over. (And you could always get in some body-weight exercises while it’s in the oven).
English muffin mini pizzas, bagel pizza, and pita pizzas are smaller-serving alternatives that might satisfy your tomatoey-cheesy-carby craving. You can add plenty of fibrous veggies, like broccoli and zucchini, stack on hearty olives and artichokes, or add flavorful colored peppers. For lean protein to fill you up, add chopped chicken.
Check out whole wheat pita pizza recipes: http://www.wholeliving.com/130959/pita-pizza
2. The thinner the better
If you must go for the boxed version, go for thin crust. Just changing the crust can save you over 100 calories per serving. Save the extra carbs for your side of veggies.
3. Load it with veggies
1. As a topping- Saute’ up some veggies (peppers, onions, artichokes, mushrooms, olives, diced tomatoes, broccoli, spinach) and add them on. Adds vitamins, antioxidants, flavor, and a fill-factor that will allow you to stop when you’re full.
2. As a side- Don’t trust yourself to just eat pizza. We are a society trained to say “pizza and breadsticks,” so make sure you have healthy sides to compliment your new healthy pizza. Pepper slices, carrots, and grapes will compliment the hot pizza with a cold crunch and leave you satisfied and guilt-free.
There are so many alternatives- Greek, Tomato-Basil-Mozzarella, Chipotle chicken– pizza CAN be a healthy meal with the right tweaks. Challenge yourself to try nutrition-loaded versions that supplement your health.
Mayo-less Tuna Salad
Posted on: September 18, 2012
- In: Daily Practice | Nutrition | Raw Food | Recipes
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My plan for tomorrow:
Breakfast: Veggie Egg Scramble- with Sriracha, as always
Lunch: Tuna Salad, Raw Vegetables including Broccoli, Celery, Tomato. (Might decide to add a little hummus or salad dressing to the veggie container in the morning).
Snack: Trail Mix (Raisins, Cashews, Almonds, “Craisins”) about 2-3oz and a navel orange
Perhaps not for tomorrow, but made it anyway: Guacamole
1. Avocado-Tuna Salad
Nix the mayo and mix the Avocado. (Me gusta el aguacate)
Canned tuna (in water to reduce sodium)
Drained the tuna and mixed in avocado, cilantro, and celery. I love me a good crunch in my tuna salad.
Avocado contains healthy fats and antioxidants. Its creamy consistency and mild taste are great for mixing in any type of salad. (It’s high in calories, however, so I didn’t overdo it. I used about half an avocado and made guac with the rest- Recipe below).
2. Veggie Egg Scramble
Next, I sauteed broccoli, tomato, and onion. Scrambled it with 6 eggs so I can divide it up for breakfast over the next 3 days at work. TIP: Use low heat when cooking eggs.
Breakfast and lunch are ready for tomorrow 🙂
But wait, there’s more!
3. Guacamole
One does not simply let ripe avocados sit. Mine were starting to turn, so I took the other half of my avocado, opened 2 more, and made Uncle Armando’s Legendary Guacamole – Ole!
The back story: My Aunt Mary studied in Mexico for a few years. In her apartment complex, she met Armando. They began to fall for eachother, but she had to move back to the United States. So for one full year, all they did was exchange letters. He moved to the US, and they were married. 30+ years later, he is the guacamole champion of all the parties. Anywhere Uncle Armando’s guac has gone, it has become the requested dish. If there is no guac at a family party, we feel empty.
So here it is.. but I have to admit, I have never done it quite like him. He claims you must use the perfect avocado, but even if he handed it to me, there’s something magic about the way he does it.. Nonetheless, let’s try it:
1. Perfectly Ripe Avocadoes. All black, no toughness or brown spots, but not soft with any brown spots.
2. Fresh Limes
3. Salt
Slice the avocado long-ways. Bang your knife into the pit and twist to remove easily. Use a spoon to scoop out the insides, making sure to take out brown spots and the little knot at the ends. Use a fork to mash it up into a creamy consistency. Add 1/2 lime and 1tsp salt, or to taste. I prefer to chop fresh cilantro as Chipotle does.
Simple. Creamy. Delicious.
Have a great day all!
Headstrong Health: The Psychology of Getting Fit 