Did you know that I am not normal? And maybe you aren’t either!
And I mean that in a good way.
I’m not normal in the sense that I want to be the best version of the healthiest me I can be. I am constantly looking for ways to challenge myself to become better.
Sadly, that's not normal.
Most people just coast through life not wanting to put in the time or effort to be the best.
Unfortunately, most people coast through life accepting their health as unchangeable. They do what is typical in our society - eat too much, sit too long, go for the easy way out.
I enjoy physical activity! I prep food every week. I care what goes into my body. And I'm guessing but I probably eat more than the average person when it comes to vegetables.
I don't have any hard data on this, but just by talking with hundreds of people, I would guess the average person consumes less than two servings of vegetables per day.
And most of those are the same ones, over and over again.
A lot of people just don't know what or how to cook certain foods.
My biggest challenge doing this over the computer is that while I can tell you all about a certain vegetable, I can show you what it looks like, I can even tell you what is great about a certain veggie... until I can get you to experience it, it’s just to ‘weird’ to even think about.
I’m going to introduce you to jicama today. Just to say it seems a bit odd, but think of the first letter as being an “H”. It looks a bit like an odd shaped potato. In fact you would peel it like a potato and the inside reminds me of a white potato. BUT the similarities stop there. It tastes different, in fact ,you can eat it raw or cooked.
Jashbrowns are a favorite way to cook jicama for rockstar Jennifer.
I peel the jicama, which is a root vegetable, and then slice it into thin French fry shapes. I add these to a taco salad so that I have crunch without a taco shell. My kids love it this way too.
Check out this recipe highlighting jicama paired with cucumbers as a side dish.
Jicama Cucumber Salad with Chili Dressing
Puree vinegar, oil, onion, chili powder and salt in a blender until smooth. Toss jicama and cucumber with the dressing in a large bowl; stir in mint. Refrigerate for about 30 minutes. Sprinkle the salad with more chili powder before serving, if desired.
A simple concept - eat five servings of vegetables every day. I’m hoping I’ve given you enough education so that jicama doesn’t feel so weird when thinking of vegetables. By adding jicama to your grocery list, you can up your vegetable count.
To your best health,
For my Dad’s entire career, he brought the same lunch to work with him. In fact, I watched him each night make his lunch to take with him in the morning. One of the easiest ways to plan a meal is to keep that meal the same each day.
My Dad figured this out and it became a normal routine. Laurie from 6pm has found a similar pattern with her breakfast meal. She can plan her meal, shop for her food, and prep it with ease because she has done it so many times. What can you do to make one of your meals easier? It might not be the entire meal on repeat every time, but what about always planning on a salad at dinner? Would that make your meal time easier?
Laurie’s Keep It Simple Breakfast
Mix everything in a bowl to combine. It’s that simple.
This recipe is one for the summer. It will be a refreshing side to any barbecue meal you make during the nice weather that's coming up!
Mash avocados in a large bowl. Add sour cream, lime juice, salt, and pepper, and mix together with avocados. Add the cole slaw mix and stir until everything is well combined.
On a hot summer day, this is a dish that leaves the oven off, yet it also delivers a great source of protein, loads of veggies, and is complimented with a healthy fat in the avocado. It’s a win-win. While easy to make, this dish is also very adaptable. You can add thinly sliced radishes, sprinkle on chopped green onions, or add crunchy jicama fries on the side.
Super Simple Tuna Salad
Stir all the ingredients in a mixing bowl until well combined. I serve this salad on top of a bed of greens but it is so yummy it can be eaten alone.
Last week I shared with you one of my favorite past S3 recipes that I love because it makes a lot, is easy to grab and go, and tastes great weather its warm or cold. This is another one of those recipes that I love for those same reasons.
Mexican Cauliflower Rice
by Coach Nancy
Heat the oil in a large skillet over medium-high heat. When hot, add the onions, tomatoes and jalapeno and sauté until just tender, about 2-3 minutes. Add the garlic and cauliflower, sauté until the cauliflower is just tender, 2 minutes.
Add the tomato paste, cumin, paprika, cayenne, salt and pepper. Stir to evenly coat the vegetables and cook for 1 minute or until heated through. Add chopped cilantro and serve.
We did S3 a few years ago and I acquired a few recipes from my team. I just had to share them again with you. They transport easily. They can be eaten hot out of the pan or served chilled. They work at a pot luck because they both make so much. This is here one of my all-time favorite recipes.
Egg Roll in a Bowl
by Coach Nancy
Cook ground beef in a skillet until browned and cooked through. Remove from pan leaving the drippings. Add celery, onion and garlic to the pan and sauté until cooked and softened. Add coleslaw mix and continue to cook for about 15 minutes. Mix ground beef back in. Add the ginger, coconut aminos, and rice vinegar. Allow to simmer for 5-10 minutes and it is ready!
Meal Combos limited only by your imagination
by Dean Carlson
When it comes down to it, who wants to really think about their food as "carbs, protein, and fats"? We just want great tasting food, and we want to make it as simply as possible. This guide is just what you have been looking for!
There are no secrets to getting and staying lean, feeling good, and building healthy eating habits for a lifetime.
But there are strategies.
And maybe the most important strategy is to keep things simple.
But don't confuse simple...with boring.
All-star chef Jennifer Nickle created this amazing tool that helps you build amazing meals that pack in maximum flavor with minimum effort.
Introducing the Perfect Meal cheat sheet.
Following the simple steps in this infographic, you'll be able to mix and match ingredients and flavors to create literally hundreds if not thousands of easy, healthy and delicious meals.
Download the infographic and print it out. Putting it in a binder keeps it handy in the kitchen and easy to carry to the grocery store. And don't be shy about passing it to your friends. Serious points!
Again, don't forget to download the PDF of this amazing "cheat sheet" so you have it handy next time you want to create the perfect meal.
Learn even more healthy eating strategies.
In ProCoach Nutrition Coaching, we give men and women just like you the strategies and support they have been missing to help them achieve their health and fitness goals.
Over the course of 12 months, they build the skills and habits that will stay with them for the rest of their lives.
One of the biggest complaints we hear about nutrition and fitness is that is just too confusing. And while it can be, once you get the personalized attention from an expert coach, the path becomes clearer and the journey easier.
Sick of hearing how good vegetables are because you just don't like them? You haven't tried this!
by Dean Carlson
You know that eating plants is not only good for you, but necessary for optimal health and fitness. Yet ask how many people actually eat vegetables (more than a couple times a week) and you get crickets. Check this voodoo out. It's a 3-step formula created by some genuine ar-teeests when it comes to delicious food, James Heather and Jennifer Nickle. Resistance Is Futile!
It's no secret that just about every nutrition strategy out there, from Paleo to Vegan and everything in between has one thing in common:
Eat Your Veggies Already!
But just because you know they are good for you it doesn't mean you are eating them, and you know what? I get it.
My recollection of veggies growing up were of soggy green beans, creamed spinach, and lima beans. (My dad loved lima beans, so mom made them. I did everything possible to avoid them, and truth be told still do.)
Part of being a human is that some memories, especially some bad ones, are really hard to get rid of. And when your whole life you had made it your mission to avoid vegetables, it's a hard habit to break.
Good News Alert
Veggies don't have to suck. True story. I used to HATE HATE HATE most vegetables. But I didn't know what I didn't know. HOW you prepare them, flavor them, and even when you eat them can turn a die-hard "vegaphobe" around.
If you are looking to improve your own veggie intake (and you know you probably should be), download the formula for your printer and stick it to your fridge for quick reference.
Again, to remind yourself to step outside your "plant-food" comfort zone, you can download this printable version of the above infographic.
Want more strategies for fine-tuning YOUR nutrition?
Diet's just don't work long term, but finding and sticking to a plan that work for you can be a lot harder than it seems.
That's why here at The Grateful Plate we work one-on-one with our coaching clients to help them find how to make eating healthy work for them and their busy lives.
Rockstar Doreen shared this new breakfast hash recipe with me, and let me tell you - it is great! You will love it. It's easy to make, super filling and great for any meal or leftovers. I topped it with eggs for breakfast.
Sausage, Sweet Potato & Veggie Skillet
Preheat oven to 450 degrees and toss sweet potatoes and Brussels sprouts with 1 tablespoon cooking fat, sea salt and pepper. Line a large baking sheet with parchment paper and spread the potatoes and Brussels sprouts out evenly.
Bake sweet potatoes and Brussels sprouts for 20 to 30 minutes, or until potatoes and sprouts are soft and browning.
While potatoes and sprouts are baking, heat a large skillet over medium heat and add remaining cooking fat. Add the onions and stir, cooking until translucent and soft, then add garlic and red pepper and sprinkle with salt. Remove from pan.
Add sausage to the skillet and cook until brown and crisp, then remove from heat. Combine onions, peppers and sausage back into the skillet, sprinkle with crushed red pepper and stir. Cook until everything is heated through again.
Remove potatoes and sprouts from onion and combine with sausage mixture to serve. It goes great with fried eggs too! Save leftovers and reheat in oven, microwave or skillet.
Homemade Breakfast Sausage
by Coach Nancy
Preheat oven to 350 degrees.
Mix everything together in a large bowl, using your hands will work best. Form into even sized patties. You’ll be able to get 6 to 8 patties. Cook in oven for 15 minutes or until no longer pink inside. Serve hot.
Make ahead tip: This recipe works great to cook the patties and freeze, then reheat the sausage when you need them. Just remove from freezer, place in a medium-hot pan for 3 minutes until heated all the way through. Or microwave for just under a minute.