Too Busy to Cook? Quick & Healthy Tips

Nutritious & Delicious Time Saving Meal Tips~

Whether you're on the crazy, busy school schedule, the crazy busy work schedule, or both...below are several easy tips to help make dinnertime quick, nutritious & delicious!

Before we dive into the tips and meal suggestions.
What are the essentials of every meal?

The basics essentials for each meal:
1.Carbohydrates (vegetables, fruits, grains)
2. Proteins (animal and plant)

3. Fats (animal and plant)
4. Dairy (for calcium)


As you can see from the, USDA they recommend we fill our plates with a great amount of vegetables and fruits along with grains, protein, and dairy. In addition, you'll notice the plate is colorful--that is intentional! Fill your plates with colorful foods.

                                                         
A few of our favorite nutritious & quick meal ideas:

Salads-Chock full of...everything!

A dinner salad certainly doesn't simply mean a chunk of iceberg lettuce, tomato and dressing.
To make a meal out of a salad, include cooked chicken, shrimp, tuna, avocado beans, tofu, cheese, and/or hard-boiled eggs for protein.
Add in loads of  fresh vegetables, and even fruits. Instead of loading up with dressing, place your favorite dressing in a small dish next to your salad and simply use as a light "dip."  Gathering, washing, and cutting (supervised of course) are fun for the kids too. For additional nutritional benefit, make your salad colorful and top with a small handful of seeds, nuts, or even unsweetened cereal like Enjoy Life's Perky's Crunch Flax. Yum!

Sandwich Night ~ get creative!

Every family might think about making sandwich night a weekly tradition~ if for no other reason, let's give the cook a break!
Got creative kids?  Let them gather up all of your family's favorite sandwich fixings & go to town.  It may not be your idea of a delicious meal, but you might be surprised what your family comes up with.   And think outside the breadbox:  Consider offering flour or corn tortillas, English muffins, bagels, pita breads, large whole-grain crackers, etc. Or no bread at all:  red, yellow, green peppers, large mushrooms, or thick sliced apples make great customized sandwich "ends"-fill with nut butters, hummus, cream cheese, natural lunch meats & sprouts. 
One of our family favorite quick bites are mini home-made pizzas on whole-grain bagels or English muffins. Simply place a spoonful of pizza sauce on the bread and top with your favorite pizza toppings.  Bake & Enjoy.

Plug It In ~ Smaller Appliances
If you're craving a hot meal, (I totally get it...its about this time of year I crave a bowl of my home-made chili! (Click here for my chili recipe)
Don't forget about those smaller appliances. An electric griddle, wok, toaster oven, or panini maker. We love our panini maker...sometimes it sits out on the counter for days as we fill our favorite breads or pita with everything from left-overs to veggies & cheeses.  One of the beloved kitchen appliances of all time is, The Crock Pot! There are literally thousands of simple and healthy recipes on-line or in cooks books for crock pot use. You will find recipes for your favorites foods, including homemade applesauce, lasagna, and of course soups & stews.  So easy!...just throw in the ingredients, turn it on, and walk away. Cooking Light offers 105 Favorite Slow-Cooker Recipes on their website: Click Here.


Go Raw  ~ Not everything needs to be cooked!

More than just a trend, studies now show many benefits of eating more raw fruits and veggies. Even if you don't want to commit to a raw foods diet long term, pick up a raw food cookbook and experiment with some of the recipes or visit  Meatless Mondays to learn the many reasons we might want to avoid eating meat at least once each week, and review/try their delicious recipe ideas.


Mix It Up ~ in a blender
In a super pinch for time? Why not create a super healthy smoothie! There are many smoothie recipes available that include fruits, veggies, nut butters, yogurts, and the list goes on. One of my very favorite super quick meals; "The healthiest meal on the Planet" according to Dr. Jamie McManus, the Shaklee 180 Smoothee!  Very easy to mix up, absolutely delicious, and packed with 1/3 of all your daily nutrition requirements...simply shake and enjoy. It really doesn't get any easier! I enjoy one of these smoothies every morning, but have been know to enjoy them for dinner on those nights when cooking just isn't in the cards.




Go Outside~to grill that is

Many people might only use their grill in the summer months, but good news, gas or charcoal grills work year round! And hey, maybe you can talk someone else into barbequing dinner!  Grilling your entire meal including, meats, veggies, tofu, fish, kabobs, and even some fruits, etc, outside on the grill will allow you to  create packets of meals ahead of time, or as mentioned, pass the cooking job on to the, "grill-master!"
Check out the Weber website for winter grilling tips.

Whatever way you choose to make your meals, be sure to include all the food groups.  As shown on the above chart, our plates should be full of a variety of mostly vegetables, some fruits, grains, and protein, with a bit of dairy (or calcium is what I like to say).  
Make it fun, enjoyable, nutritious, and delicious.

 Want some additional time saving tips or help getting organized? Here are tips from the USDA as well:

Prepare Healthy Meals

Kitchen Timesavers 

Try these kitchen timesavers to cut back on time and make less work for you. By taking the stress and hassle out of cooking, you’ll have more time to enjoy it and to spend with your loved ones. Click on the hyperlinks below to see quick videos.

1. Organize your kitchen. Keep frequently used items such as cooking oils/sprays, spatulas, cutting boards, and spices within easy reach. This will save you from having to search for them later.
2. Clear the clutter. Before you start cooking, clear off your counters. This allows more room for prep space.
3. Chop extra. When chopping up veggies for a meal, chop more than you need. Take the extra, place in a reusable container and freeze. Then next time you need it, you can skip a step.
4. Have everything in place. Grab all ingredients needed for your meal – vegetables chopped, spices measured, and meats thawed. It will be easier to spot missing items and avoid skipping steps.
5. Double your recipe. For your next casserole or stew, try doubling the recipe and freezing the extra. You’ll save time and make cooking next week’s dinner a snap!
6. Clean as you go. Fill up the sink with soapy water and wash the dishes as you cook. It’ll make clean up go much smoother!
7. Save some for later. Freeze leftover soups, sauces, or gravies in small reusable containers.
   

  To your health,

Denise Gaskell
Gaskell Healthy Solutions
gaskellwellness@comcast.net

Tuesday's Healthy Turnaround Tip~Eat Breakfast! Quick & Easy ways to LOVE Breakfast time

Tuesday's Healthy Turnaround Tip~

This week's simple suggestion for improve long-term health....Eat Breakfast!

Whether you're sick & tired of being sick & tired, or just ready to take your health to the next level, this Healthy Turnaround Tip is sure to help you achieve your goal.

You won't find fad diet tips, extreme meal changes, or excessive work-out plans...as it really is the simple actions we do every day that will get us to our optimal health.

This week's simple Tuesday Turnaround Tip is...Don't Skip Any Meal...Especially Breakfast!

Have you ever run your vehicle out of gas...or rolled into the station crossing your fingers and praying you won't run out? Now picture yourself getting up and skipping breakfast, or hoping that the cup of coffee you downed will get you thru the morning?  How far to you think you will get in your day? This is a great analogy because obviously you can't run a car on empty, but it's the same for our bodies.

Food is our fuel and if you want to start your day right you must eat healthy meals. Without food it's harder to concentrate, you're more likely to be tired, moody and you're probably thinking about lunch way sooner than it will arrive. And did you know, skipping meals only make you hungrier and you will overeat later?
In addition and more importantly, studies have now linked skipping breakfast to harming your health, impairing your heart, increasing your risk of heart disease, obesity, high blood pressure, high cholesterol, diabetes and may lead to poor long term health.

Let's stop making excuses and get started on making breakfast a priority for you and your family!

So what does a healthy breakfast look like? The ideal meal should include high-fiber carbohydrates for quick energy, lean protein that digests slowly to help you feel full, and some healthy fat for satiety. This breakfast combo should keep you satisfied for at least three hours. If it doesn't, and you feel hungrier after eating breakfast, then it's probably because you had too many carbs and not enough protein.



Easy breakfast ideas are:
• One cup low-fat plain organic Greek yogurt, with a ½ cup of  high-fiber cereal (minimum 3 grams fiber, and fiber grams should be higher than sugar grams) and a cup of blueberries.
• A whole-wheat English muffin with 2 tablespoons organic peanut butter and banana slices or raisins.
• One cup of high-fiber cereal with 1 cup milk or preferably a milk alternative like rice, almond, organic soy, etc, add a sprinkle of almonds or walnuts, and ½ cup sliced strawberries.
• A half-cup of dry oats cooked (not instant) with 1 cup non-dairy milk, a tablespoon of chia, or flax seeds, a sprinkle of cinnamon, add a handful of nuts or dried fruit..
*Two whole wheat tortillas smeared with an organic nut butter and filled with sliced fruit.
*Two whole wheat tortillas filled with sauteed (in olive oil) veggies from last night's leftovers!
• Two slices of whole-wheat toast smeared with tofu cream cheese, topped with three scrambled egg whites and a tomato slice.
*One whole-grain bagel slice with a generous amount of olive oil and topped with avocado & tomato 
* Protein Shake. A quick and easy breakfast is only a shake away! ...And my favorite is the Shaklee 180 Smoothee Mix as it is delicious, easy to mix, filling, and will help you stay energized and take inches off!

Not hungry or  "have no time?" try these:
• One "granola" type meal bar, I love the Shaklee Meal-in-a-Bar as it is packed with the healthful nutrients, NO artificial ingredients and will Protein and fiber to help keep you feeling full and satisfied for hours.
• One hard-boiled egg and a banana.
• One cup plain organic plain Greek yogurt flavored with fruit.
• One whole-grain waffle with 1 tablespoon organic peanut butter.
• One apple, pear, or other fruit with 1 tablespoon organic peanut butter.
*Its worth repeating...A Protein Shake!. A quick and easy breakfast is only a shake away! ...And my favorite is the Shaklee 180 Smoothee Mix as it is delicious, easy to mix, filling, and will help you stay energized and take inches off!


The take-home message here is to EAT BREAKFAST!

Tuesday's Healthy Turnaround Tip~

Whether you're sick & tired of being sick & tired, or just ready to take your health to the next level, this Healthy Turnaround Tip is sure to help you achieve your goal.

You won't find fad diet tips, extreme meal changes, or excessive work-out plans...as it really is the simple actions we do every day that will get us to our optimal health.

This week's simple Tuesday Turnaround Tip is....Move More!

If you're not getting at least 10,000 steps into your DAILY routine, then let's move it!  Sitting for too many hours has been linked to obesity, heart disease, diabetes, cancer and more.

How many steps are you taking daily?  You may be surprised to learn that the average American walks just 5,000 steps daily but 10,000 daily steps are suggested for a healthier you.
So if you are not sure how many steps you are taking, may I suggest you purchase a pedometer...this inexpensive and handy gadget can be worn in discretion if you like....or wear it proudly-let everyone know you are on a health journey, and invite them to join you!

Simple Turnaround Tip:

Buy a pedometer and make it your goal to hit 10,000 steps a day!
 


Did you know?  The average American manages just over 5,000 steps a day?  Here are several tips to help you get the recommended 10,000 steps daily:

Any movement is better than no movement~

• Stand while talking on the phone
• If you work at a desk for long periods of time, get up & stretch or walk now & then
•  Instead of sitting on the sidelines at your kids’ sports practices, pace up and down the field
• When you’re watching TV, march in place during commercials
• When you’re on the phone, pace around the room
• Walk laps with your colleagues rather than gathering in a conference room for meetings
• Take the stairs instead of elevator or escalator  
•  Park your car at the spot farthest away from your destination  

• Daily Activities that Burn Calories:

  Supermarket shopping: Pushing a cart around the supermarket for an hour can burn 240 calories or more. Up the ante by bagging groceries yourself and packing and unpacking them from the car.
  Raking leaves: If you spent time manually raking leaves this past fall,  you were doing something good for your body. In addition to working several muscle groups, you may have spent 300 calories.
  Dusting: Spring cleaning is right around the corner, and that can be good news for your health. Dusting alone can burn as much as 160 calories.
  Cooking: Here’s a reason to get fired up about cooking. Making a simple meal can add up to 200 calories lost. Just don’t sabotage those lost calories by cooking up a fattening dinner.
  Moving: Packing and moving may seem like a big task one rarely looks forward to, but carrying boxes can burn 460 calories an hour. Packing, moving and unpacking yourself may be the diet plan you’ve been seeking.
  Painting: Perhaps you’ve been procrastinating on that house painting project. Here’s inspiration to break out the rollers and brushes. Spending an hour painting can burn 350 calories. After several hours applying a primer and then top coat, you may find you painted yourself thinner.
  Community service: If you want to help the environment and your health, spending time picking up trash from a park or seaside can shed some serious calories — 450 an hour.
  Playing with kids: Engaging in some fun family time can burn around 400 calories. Plus, it’s a great way for parents and children to bond.
  
  (above tips Courtesy of Discovery Health and Harvard Medical School,)
  

The impact of movement — even leisurely movement — can be profound. For starters, you'll burn more calories. This might lead to weight loss, increased energy, and disease prevention.

Even better, the muscle activity needed for standing and other movement seems to trigger important processes related to the breakdown of fats and sugars within the body. When you sit, these processes stall — and your health risks increase. When you're standing or actively moving, you kick the processes back into action.

You can do this!  What will you do today to take steps to turn your health around?

To your health,

Denise :)