I hope you were inspired by last month’s post to move forward with your own personal healthy living goals. Here are three steps to help you with the nutrition side of things.
1. Make It Simple
When cooking at home experiment with recipes that contain only 5 ingredients. Just google “5 ingredient recipes “ and tons of healthy options appear that are easy to cook at home.
If you are on the go see if you can find healthy packaged foods that contain 5 ingredients or fewer.
Any fruit (no package needed)
Nuts and no-added-sugar dried fruits
Hummus with any veggie
Any cracker made by “Wasa”
Homemade Kale Chips
- 1 bunch curly kale
- Olive oil
- Salt to taste
- Preheat oven to 425 degrees.
- Rinse/clean kale under water.
- Dry kale with spinner.
- Tear kale leaves from their thick stems.
- Tear or cut kale leaves into bite size pieces.
- Put torn kale leaves in large bowl.
- Drizzle olive oil on kale leaves (see Chef’s Tips).
- Mix olive oil and kale leaves with your hands
- Spread out on cookie sheet (DO NOT LAYER).
- Sprinkle lightly with kosher salt to taste.
- Bake for about 15 minutes, until edges are slightly brown and kale is crispy when moved in pan.
- It may take longer, so just watch them.
- Start with dry kale chips or they may not crisp up.
- If there is too much olive oil the kale won’t crisp up.
- You can also sprinkle kale leaves with other seasonings of your choice for a taste variety.
- The more you make them the better you get at making them.
2 .Make It Flavorful
Spices and herbs are nature's way of exciting our taste buds and at the same time providing us with incredible health promoting compounds full of anti-oxidants.
Lynn’s Top 5 Herbs
BONUS: red pepper flakes
3. Make It Colorful
One of the most important things you can do to reduce your risk for every chronic disease, including cancer, heart disease, and diabetes, is to eat colorful fruits and veggies every day! They contain powerful compounds such as flavonoids which give them their rich colors. Flavonoids provide us with antioxidants, support the immune system, balance blood sugar, balance our hormones, and provide anti-inflammatory action.
Try this every day;
See how many colors you can eat in one meal. Challenge yourself to get 5 different colors with one meal. Once you master that, increase to 6 to 10 different colors in one day.
Example: Lunch: salad with 2 different types and shades of leafy greens, tomatoes, carrots, yellow peppers = 5. If you had blueberries at breakfast, sweet potato at dinner, and a pear for a snack = now you are up to 8!
That wasn’t too hard!