Happy National Nutrition Month

March 15: we are half way through National Nutrition Month. New Years Resolutions fell apart several weeks ago, right? And the grind of eating healthy meals has probably gotten the best of us.

If you messed up…get back on track!

Be encouraged. This month is not over, and you have plenty of time to get back on your resolution or goal of healthy eating.

Among my top 5 life items includes FOOD! I love to eat. Breakfast, snacks, sweets, meals, munchies, you name it. For someone who thoroughly enjoys food yet also has an awareness of fitness and health, it can be difficult to make it work sometimes. Consuming “healthy food” day in and day out is tricky and challenging.

IMG_0424

Baked broccoli, sweet potato bites & smoked salmon

March is officially National Nutrition Month which is a month-long campaign created by the Academy of Nutrition and Dietetics. It’s a time to be reminded of the basics of healthy eating (http://www.eatright.org).

The American Heart Association recommends eating a variety of nutrient-rich foods which contains minerals, protein, whole grains and other nutrients. An overall healthy diet consists of fruits and vegetables, whole grains, low-fat dairy products, poultry and fish, nuts and legumes and non-tropical vegetable oils (www.heart.org).

With all of these recommendations, commercials, posts, and other reminders, where do you start? I want to share a few of my favorite Instagram accounts and recipes that are simple to make and yummy.

IMG_0426Be sure to check out these accounts:
Recipes @paleodietrecipes
Supplements @eddieshealthhoppe
Meal prep ideas @simonhallprivatechef

 

Here are a few of my favorite recipes that keep me on track with eating a healthy diet.

Paleo Avocado Chicken Salad
• 1 avocado
• 2 cans chicken breast
• 1/2 cup of grapes, sliced
• 1/3 cup of craisins
• lime juice
Mash the avocado with the lime juice and mix all ingredients.
One serving size (approx.) 190 calories, 8.5 g fat, 5.6 g carbohydrates, 3 g fiber, 22.5 g protein

Healthy Soup
• 1 lb. ground turkey
• 1 cup diced onion
• 1 cup sliced celery
• 1 cup sliced carrots
• 2 cloves garlic, minced
• 1 can (16 ounces) tomatoes
• 1 can (15 ounces) tomato sauce
• 1 can (15 ounces) red kidney beans, undrained
• 2 cups water
• 5 teaspoons beef bouillon granules
• 1 tablespoon dried parsley flakes
• 1 teaspoon salt
• ½ teaspoon oregano
• ½ teaspoon sweet basil
• ¼ teaspoon black pepper
• 2 cups shredded cabbage
• 1 cup frozen or fresh green beans, cut in 1-inch pieces
• ½ cup small elbow macaroni
Brown ground turkey; drain. Add ingredients except cabbage, green beans and macaroni. Bring to boil. Lower heat; cover and simmer 20 minutes. Add cabbage, green beans, and macaroni; bring to boil and simmer until vegetables are tender. If you prefer a thinner soup, add additional water or broth.
Enjoy!
One serving equals 1 protein, 1 bread; also contains 152 calories, 776 mg sodium, 34 mg cholesterol, 17 gm carbohydrate, 12 gm protein, 4 gm fat.
Yield: 12 servings
*For healthier options, choose low sodium, low fat beans and tomatoes.

Paleo Brownies
• 1 16 oz. jar almond butter
• 2 eggs
• ½ cup honey
• ½ cup maple syrup
• 1 tsp baking soda
• ¼ tsp salt
• 1 cup dark chocolate chips
Beat eggs, mix all ingredients in bowl. Bake at 350 degrees for 35 minutes.
One Serving size (approx.) 53 g, 253 calories, 17.6 g fat, 5.5 g saturated fat, 0 g trans fat, 21.5 g carbohydrates, 17.2 g sugar, 125 mg sodium, 2.2 g fiber, 5.8 g protein, 13 mg cholesterol.

Keep checking back for additional healthy recipes and tips to live a healthy lifestyle! Happy National Nutrition Month.

-Sara
AAAI Sport Nutrition Consultant

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