Tag Archives: healthy eating

New Year…New Me? Today’s Healthy Menu

I woke up this morning from a holiday food coma and felt inspired to start 2016 on a healthy note. I felt the need to “detox.”

I refuse to jump on a diet fad and eat artificial and chemical-ridden packaged diet food…not that I haven’t tried. I also have very little success with diets requiring that I eliminate something I enjoy from my diet, such as carbs or fat.

This year (or perhaps more accurately, this week) I’m going to surround my family and myself with super foods and make every effort to choose these super foods throughout the day. Here’s Day 1:

Daily Smoothie Juice

I started seeing a new internist a month ago. When I asked her what kind of daily supplement I should be taking, she said she’d rather I eat my nutrients. She said I should start every day by drinking this particular juice made in the blender rather than the juicer, so I drink all the fiber from the ingredients.


Fill half the blender with dark greens (e.g., spinach, kale, chard).  Add a handful of blueberries, an apple (cored, not peeled), and an inch-long piece of ginger.  Throw in a few ice cubes (to make this concoction tolerable) and pour some water in the blender to get it moving.  Puree until smooth.  Don’t strain!  It’s actually quite yummy.

Breakfast: Chia Seed Pudding

This was way outside the box for me. I saw it in Giada DeLaurentis’ new book, Giada’s Feel Good Food, and thought it looked tasty. I expected it to be super-weird and gross, but I LOVE it! It’s like a healthy and crunchy version of tapioca pudding.


Lunch: Light Waldorf Chicken Salad

Inspired by Giada’s Updated Waldorf Salad with Apple Vinaigrette from the same book, Giada’s Feel Good Food, this recipe eliminates the mayo in the traditional Waldorf Salad. Hers doesn’t have chicken, which means it’s a side salad in my opinion. Still, the vinaigrette is so flavorful, I never missed the mayo. I didn’t have grapes and I added chicken, celery and lentils.


Dinner: Chicken Tacos…Sans Tacos

This is a regular go-to meal that I make with ground turkey, but when I made chicken for the salad, I made extra and threw it in the mix instead. I only used one chicken breast for two adults and one child! I made up for the meat with beans, corn, and peppers. We eat this with blue corn tortilla chips, so if we control ourselves with the chips, it’s very healthy and low-cal.


In a large skillet, heat a bag of frozen sliced peppers, 1/4 cup of frozen chopped onions, half a bag of frozen corn, and a can of black beans. Chop up the chicken breast and add to the mix. Sprinkle in the following taco seasoning mix.

  • 2 tsp chili powder
  • 2 tsp cumin
  • 1 tsp garlic powder
  • 1 tsp corn starch or arrow root
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1/4 tsp paprika
  • 1/4 tsp oregano

Add 1/4 cup of water, cover, and simmer for 20 minutes.

Day 1 of healthy eating was a success. I have to enjoy what I eat, but if I remind myself that food is fuel, maybe I can continue to make healthy choices. Wish me luck!

What to eat when you have morning sickness

Many pregnant women experience “morning sickness,” but for many, the sickness lasts all day long.  For most of my first trimester, I experienced intense nausea during most waking moments of the day.  It usually occurs between the 6th and 12th weeks, but can last even longer.  Some remedies, like ginger tea and vitamin B6 may help the nausea sufferer, but I found that the best way to deal with it was to manage my entire diet.

I found it helpful to eat small meals frequently, so it was important to have easy options requiring little to no preparation.  A variety of options were necessary because as soon as I would find a great food that made me feel good, I quickly developed a repulsion for it.  It was just cruel.  Also, my nausea was paired with heartburn. Ideal foods for me were high in protein and fiber (to keep me full longer) and low acid.

Skip acidic foods (tomatoes/tomato sauce, pizza and citrus) and fried foods.



My favorite filling meals/snacks:

  • oatmeal
  • yogurt
  • granola
  • Kind bars
  • nuts
  • salad
  • chicken
  • cheese

Fresh fruits and vegetables. But skip the citrus.

  • bananas
  • blueberries
  • strawberries
  • mango
  • watermelon
  • cantaloupe
  • honey dew
  • carrots
  • celery