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Eat

Filtering by Tag: healthy eating

Eat This, Not That, For Breakfast

Lisa Eberly

Breakfast -- in my opinion -- is the most important meal of the day. For me, it sets the tone for how my eating will look that day. A breakfast can either make or break how you feel during the day, and can be totally shamed due to just a couple of things. 

There are few things I do not sacrifice, no matter how busy I get: working out at least 3-5 days a week, spending quality time with my loved ones, sleeping at least 7 hours a night, and BREAKFAST DAILY. 

A bagel and cream cheese: not a breakfast. Sugary cereal: not a breakfast. Pancakes with maple syrup and no fruit or protein: not a breakfast. Sorry, those are desserts in my book. (even though they are delicious!)

I'm not saying a breakfast can't have those items, but I am saying that a breakfast should be balanced with healthy fats, protein, carbs, and vitamins. It should contain fruits or veggies. It should be colorful. 

It should not be rushed or skipped. 

I realize not everyone has the time or energy for a healthy breakfast, but there are things you can do to make it easier to squeeze in:

1. Prep the night before (hellooooo delicious overnight oats!)

2. Multitask cooking (you have to brush your hair in the morning, why not d othat while smoe eggs are cooking?) 

3. Grab, go, and eat at the office or on your commute (I don't love this, but if there's really no time for breakfast, who says you have to eat it at home?) 

A delicious, healthy breakfast takes less than 5 minutes to cook in some cases, and I bet you can find 5 minutes in your morning. 

To help you with your breakfast choices, I love this infographic, so helpful!! :) 

Do any of you have tips for making a healthy breakfast? If so, spill in the comments! 

Soluble vs Insoluble Fiber

Lisa Eberly

I have had so many clients totally confused about fiber, what it is, what's the difference, and why it's so important! 

Answer: fiber is SO important for preventing disease and keeping you healthy. Here's what it is...

 

There are two different types of fiber -- soluble and insoluble. Both are SO important for health, digestion, preventing diseases, and helping you live longer. Your body needs both types to do those things.

Soluble fiber attracts water and turns to gel during digestion. This slows digestion down. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. It is also found in psyllium, a common fiber supplement. Some types of soluble fiber may help lower risk of heart disease. When eaten regularly, soluble fiber can help lower blood cholesterol, mainly be lowering LDL-cholesterol or “bad” cholesterol. Soluble fiber is found in yams, potatoes, winter squash, beets and certain fruits. Oats have the highest proportion of soluble fiber of any grain.

Insoluble fiber is found in foods such as wheat bran, vegetables, nuts, and whole grains. It adds bulk and appears to help food pass more quickly through the stomach and intestines.

Most foods contain both insoluble and soluble fiber but are usually richer in one type than the other.

The easiest way to tell them apart: Soluble fiber absorbs water, turning into a gel-like mush (think of what happens when you add water to oatmeal) while insoluble fiber doesn’t (think of what happens when you add water to celery).

Mini Gluten Free Chicken Parmesans

Lisa Eberly

Happy Monday everyone! 

I'm not really into "cheat" days or "Cheat" meals -- the whole idea implies that eating healthy is like a hard exam or an unpleasant task that every now and then you get a break from. Not really what I'm into...

However, every now and then Patryk and I will indulge a little more than usual. Always whole foods (for the most part), but a little bit heavier than were used to. This weekend was definitely one of those. I cooked a lasagna on Friday night, then we had a classic slumber party on Saturday night with some friends. We made mini french bread pizzas, a crepe bar (with 4 different kinds of homemade whipped cream!), red vines and popcorn, M&Ms, fresh baked cookies, and MORE. 

Let's just say -- the house was a gold mine of sweets and carbs all weekend. 

But, even in meals and weekends of heavier eating, it's important to find a middle ground between the 'unhealthy' and the 'healthy' -- meaning, try not to classify one or the other, but make healthy foods taste delicious or make unhealthy foods a little healthier. 

This recipe is one of my favorite unhealthy/healthy hybrids. Classic Chicken Parmesan is typically SO heavy and huge, but this twist makes the portion sizes smaller. Also, the breading is lighter than usual and gluten free, and there's much less cheese on these. However, they still taste the same (if not better) than classic Chicken Parmesan! 

Mini Gluten Free Chicken Parmesan
(serves 2)  


Ingredients: 
1 pound boneless skinless chicken breast, cut into thin strips
2 cups of panko crumbs or crushed Rice Krispies
2 large eggs
Sea salt and fresh black pepper to taste
3/4 cup marinara sauce
1/2 cup shredded mozzarella cheese

Directions: 
1. Pre-heat oven to 350 degrees. Line a sheet pan with parchment paper. 
2. In large shallow bowl, add 2 cups of panko crumbs.
 3. In medium shallow bowl, beat the two eggs. 
4. Rinse and pat dry the chicken. Season the cut chicken strips on both sides with salt and pepper. 
5. Lightly coat the chicken strips with the panko. Shake off excess. 
6. Dip the chicken strips into the egg mixture and allow all the excess egg to drip off the chicken.
 7. Then lay the chicken strips into the crumbs for one last coating. 
8. Place all the coated chicken strips on the lined sheetpan. 
9. Bake the chicken for 15 minutes. Turn the chicken to cook on the other side for 8 more minutes. 
10. Take strips out and spoon a thin layer of marinara onto each, followed by a sprinkling of mozzarella cheese. Place back in the oven and cook for 2-4 more minutes, or until chicken is cooked through and cheese is melted.
 

Photos by the fabulous  Mariya Moore

Photos by the fabulous Mariya Moore


Lemon Sage Spaghetti Squash

Lisa Eberly

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So this recipe may not be as festive as the other ones this month, but here's why I love it for December: 

1. You can snatch up that last squash at the grocery store before they go out of season. 

2. You can enjoy a light tasting meal while still feeling the fullness of other December temptations (read: super unhealthy huge meals!).

Also, it’s super easy to make while coming off as fancy, so it’s a great recipe to make for friends of family and really show off your cooking skills! 

My family (most notably my dad) loves pastas and Italian food, so whenever I am in town I try to encourage healthy alternatives that can be just as satisfying as a big bowl of pasta, so this one is a great go-to. 

lemon-sage-spaghetti-squash-2
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Lemon Sage Spaghetti Squash

(serves 2) 

Ingredients:

1 spaghetti squash, sliced long ways

1 tablespoon olive oil

3 tablespoons of grass-fed butter (I recommend Kerrygold)

1/4 cup chopped yellow onion or scallion

2 garlic cloves, minced

2 tablespoons grated fresh Parmesan cheese

1-2 tablespoons minced or sliced fresh sage leaves

1-2 teaspoons fresh lemon juice

1-2 teaspoons salt, divided

1/2-1 teaspoon ground black pepper, divided

Directions: 

1. Heat oven to 375 degrees. Brush the inside of each half of spaghetti squash with olive oil and sprinkle with coarse salt and freshly ground black pepper. Place cut sides down on a rimmed baking sheet and put sheet into the oven. Bake for about 40 minutes, or until you can easily pierce the squash with a fork.

2. While squash cools, melt butter in a large nonstick skillet over medium-high heat. Add onion and garlic and sauté for 3 or so minutes or until onions begin to brown tender.

3. Using a fork, remove spaghetti-like strands from squash. Add strands (about 3 cups) to pan and fold into itself. Add in the lemon juice and sage leaves. 

4. Spoon into a bowl, add Parmesan and some salt and pepper, and enjoy!

As always, this recipes leave a great deal of room for creativity. If you want a moe refreshing and light taste, add more lemon juice, if you want more flavor, add more sage, garlic, or pepper, and so on. 

If you cook this relish recipe up, take a photo and tag us in it on either Twitter, Facebook, or Instagram! :)

Photos by Tania Arceo