5 ways to get healthier

March is National Nutrition Month and while the activities on the eatright.org site leave a lot to be desired, I’m always game to talk nutrition!

Their theme this year is: Enjoy the Taste of Eating Right and I must say, it’s one that I can fully get behind. “Consumer research confirms that taste tops nutrition as the main reason why one food is purchased over another. While social, emotional and health factors also play a role, the foods people enjoy are likely the ones they eat most.” - eatright.org Ummmm, YES! Nutrition is a field based on science, but I’ve always thought that if it was strictly science, no one would be overweight or struggling with other nutrition-related diseases. We know that vegetables, whole grains and lean proteins are healthy for us, but we still love pancakes, cheeseburgers and cupcakes. Food has got to taste good (and I think look good) to be satisfying.

And thankfully, it is possible to enjoy eating right and still enjoy the fun food. Part of “eating right” (in my opinion) is adding nutrition/health/wellness – instead of always focusing on what to remove – and it’s why I came up with my five favorite ways to get healthier. Most of us, no matter how healthy we are, have room for improvement when it comes to health. I know I do! Instead of grandiose plans to completely overhaul our diet and fitness, make some small improvements every day.

Download infographic here. (Made using piktochart <– affiliate link)

ranch house salad smoothie

Ranch House Salad Smoothie | A Nutritionist Eats

I know. The title is kind of scary. But also soooooo intriguing!

I’ll be the first to say that the words ‘ranch house salad smoothie’ give reason for pause. But if you’re getting sick of salads at lunch and love the convenience of smoothies, you’ve got to give this savory smoothie a try.

Ranch House Salad Smoothie | A Nutritionist Eats

The first time I made this salad smoothie we had a friend over and after the first sip we all looked at each other with confused faces. But then we took another sip. And then another. We all decided that in a weird way, we liked it. It honestly tastes like a salad with ranch dressing. Which is always good in my opinion. :)

Health-wise, it’s a great way to eat a variety of vegetables all packaged up with some high-protein greek yogurt and healthy-fat avocado. I’d pair it with some deli turkey or a slice of toast with a slice of melted goat cheese for a perfect lunch.

Ranch House Salad Smoothie | A Nutritionist Eats

I can’t take credit for this salad smoothie idea though, I found the recipe in a book called, Green Smoothie Cleanse: Detox, Lose Weight and Restore Your Health with the World’s Most Powerful Superfoods by Lisa Sussman. I was sent the book to review and while I have no intention of going on a smoothie “cleanse” I love that this book is full of smoothie ideas and inspiration. Check it out if you’re getting sick of your standard smoothies, the recipes won’t disappoint.

nutrition facts: 456 calories, 24 grams of fat, 27 grams of protein, 42 g carbohydrates, 12 g fiber

Ranch House Salad Smoothie

by Green Smoothie Cleanse

Prep Time: 10 minutes

Keywords: blender salad gluten-free high protein low-carb vegetarian

 

Ingredients (16 oz (1 serving))

  • 1 cup water
  • 1/4 avocado
  • 1 cup romaine lettuce
  • 1 cup spinach
  • 2 carrots
  • 1/2 onion (I used less)
  • 1 tomato
  • 1 cup greek yogurt
  • 1 garlic clove
  • 1 teaspoon chives
  • 1 teaspoon dill
  • dash of salt & pepper

Instructions

Blend until smooth.

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breakfast tacos with chipotle sour cream

Breakfast Tacos with Chipotle Sour Cream | A Nutritionist Eats

This recipe has been a long time in the making but it’s quite fitting that I’m sharing it today. Why? Because I’m on my way to Mexico and plan on eating many versions of mexican breakfasts for the next week or so. I had something similar – goat cheese breakfast tacos – at a restaurant (almost a year ago!) and while I loved the idea of the goat cheese tacos, they didn’t blow me away. I’ve been wanting to recreate them ever since.

Breakfast Tacos with Chipotle Sour Cream | A Nutritionist Eats

So I finally got around to making them and it turns out that the chipotle sour cream totally stole the show. Dare I say…it left the goat cheese totally and utterly pointless. (Which in my world is a bit shocking given my intense love for cheese.)

I made the tacos again, this time omitting the goat cheese and they tasted just as good. No point in adding calories you can’t taste, am I right?

Breakfast Tacos with Chipotle Sour Cream | A Nutritionist Eats

But back to the star. The chipotle sour cream is just…well, it left me wondering two things: why has this little can of chipotles been in my cupboard for almost two years and what else can I do with it?! (Brainstorms are in the works and chipotle chili is happening.) So all this is to say – you can’t (CAN. NOT.) leave the chipotle sour cream off. It takes a few short minutes and is so worth it.

 Breakfast Tacos with Chipotle Sour Cream | A Nutritionist Eats

The rest of the tacos? They are full of good stuff. I’m talking black beans, scrambled eggs, caramelized onions and fresh avocado slices. It’s pretty much the breakfast dreams are made of. And if you like eggs throughout the day, they would make a killer lunch or easy dinner.

nutrition facts (4 servings): 380 calories, 13 grams of fat, 20 grams of protein, 46 g carbohydrates, 10 g fiber

Breakfast Tacos with Chipotle Sour Cream

by Emily Dingmann

Prep Time: 15 minutes

Cook Time: 5 minutes

Keywords: breakfast gluten-free high fiber high protein vegetarian eggs Mexican

 

Ingredients (4 servings)

    For the Chipotle Sour Cream

    • 1/2 cup sour cream
    • 1-1 1/2 chipotles + sauce depending on heat preference

    For the Tacos

    • 1/2 onion, caramelized
    • 6 eggs
    • 8 corn tortillas
    • 1-15 oz can of black beans
    • optional: avocado slices, chopped cilantro

    Instructions

    For the Chipotle Sour Cream

    Finely chop the chipotle peppers (you can basically mash them together)

    Mix into sour cream.

    Add some of the sauce as desired.

    For the Tacos

    Whisk eggs together in small bowl and scramble until cooked through.

    Heat tortillas in microwave until hot.

    Assemble tacos: layer beans, eggs, onions and sour cream on tortillas. Top with avocado and cilantro if desired.

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    daily eats: 2.19.14

    Hi All! How was Valentine’s Day? We spent the evening drinking my favorite wine (Evolution) and celebrating a birthday at a bar called Mickey’s in our neighborhood. Lots of fun and lots of boys in underwear. :)  It was also a great weekend (aren’t all three day weekends?) – we saw Gravity (I hated it!), hung out with friends, went for a hike and ate a lot. Oh, and started watching House of Cards…or I should really say, binge-watched House of Cards. Do you watch it? We’re obsessed.

    workout: 45-ish minute run/walk at the gym (about 3.5 miles total)

    beverage 1: green juice: romaine + cucumber + parsley + lemon + wheat grass + pineapple

    how this nutritionist really eats | A Nutritionist Eats

    beverage 2: coffee + 1/2 & 1/2

    breakfast: bagel + cream cheese during a work meeting

    Nutritionists never “recommend” eating bagels for breakfast – they are high in calories, not very filling, and studies always show you eat more than if you were to eat eggs in the morning – BUT you know what? I love them. If I try to avoid them, I’ll think about bagels all day so I eat the bagel, enjoy it and not give it another thought. Could I be skinnier (or stronger – which seems to be the latest word) if I stopped eating bagels and cupcakes and cheese? Probably. Would I be happier? No.

    My definition of eating perfectly isn’t about eating “100% clean” or “whole30 approved” or  “low-carb.” It’s about eating a balance of good (for you) food and good (for your soul) food.

    lunch: egg salad (2 eggs + mayonnaise + onion) with a big salad (greens + cucumber + cilantro dressing). Loved this ultra-simple egg salad.

    how this nutritionist really eats | A Nutritionist Eats

    snack: brown rice crackers + cheese stick + a few fried peanuts

    how this nutritionist really eats | A Nutritionist Eats

    dinner: parmesan crusted chicken breast + asparagus was on the menu. Then there was a last-minute invite to visit Top Round and we never say no to a dinner date. Revised dinner was a roast beef sandwich with provel cheese, horseradish cream, roasted mushrooms on a sesame bun + curly fries + a few bites of custard. It was delicious.

    photo (86)

    approximate nutrition stats: 1,940 calories, 96 grams fat (44%), 191 grams carbohydrates (39%), 16 grams fiber, 27 grams sugar, 83 grams protein (17%)

    thoughts: The calories weren’t as high as I would have thought – a pleasant surprise! Fiber and protein are lower than I usually like, but today was heavy on the good (for your soul) food and that’s ok.