Q for Quinoa!

This Quinoa recipe is super easy to make and very delicious in addition to being a good source of protein an fiber — my husband absolutely loves it (well…he has no choice)! It goes well as a side with grilled chicken or even as a meatless entree served with avocado!

Here is the skinny on Quinoaquinoa-3

  • Whole-grain
  • A source of fiber and protein
  • A source of potassium and iron
  • Gluten free

 

 

Serving Size: 1 Cup; Calories per serving: 240 Kcals

Ingredients:

  • Quinoa, 1 cup
  • Water, 2 cups
  • Tomatoes, 1 cup chopped
  • Jalapenos, ½ cup chopped
  • Corn, canned, no-sodium (drained), 1 can (approx 15 oz)
  • Black Beans, canned, low-sodium (drained), 1 can (approx 15 oz) – I prefer to use dry black beans instead of using canned.
  • Cumin powder, 1 tsp
  • Red chili powder, 1 tsp
  • Salt,1 tsp
  • Lime, 1

** once i even added taco seasoning to spice it up 🙂

Directions:quinoa-2

  1. Place all ingredients in a large pot.
  2. Cover and simmer (medium low heat) for approximately 20  minutes or until no water is left.
  3. Top with cilantro and squeeze some fresh lime juice.

P.S. Canned diced tomatoes and jalapenos can be used as well.

I said YES!

I said YES!

Digital Heart

I have been thinking about what was holding me back? Then I realized it was ME. Did I really want it bad enough? If yes, then why am I not trying hard enough? I was holding myself back because I was afraid to FAIL.

I only fail when I don’t try.

I will never know the results unless I do the action. If I succeed then I reached my goal! But if I don’t reach my goals, at least I know I am not a quitter. Either way I can do my happy dance!

I SAID YES TO:

  • Proving myself wrong and going above and beyond
  • Running my first 10K in 2016
  • Expressing my raw thoughts on this blog (I am not a writer and it doesn’t have to be perfect)
  • Experimenting without always seeking perfection

What will you say YES to?

This post is first a reminder to myself and then to my readers. So if you know me then please feel free to hold me accountable to my own words. That will be very much appreciated! 🙂

 

Should I take a multivitamin?

But what if, like most Americans, your diet falls short of the recommended intakes for some vitamins and minerals? Should you take a multi?

It depends how far you fall short. If your diet is merely “suboptimal,” there’s no convincing evidence that you’ll benefit from a multi. If, however, you have severe deficiencies (because of malnutrition, for instance, or absorption problems), targeted supplementation, under medical supervision, may be necessary. If you are living totally on junk food, no supplement— even one with dozens of components—can make up for the vitamins, minerals and other potentially beneficial compounds found in vegetables, fruits, whole grains and the rest of a healthy balanced diet.

Are multis safe? There’s no evidence of harm from those supplying 100 percent of the recommended intakes (listed as Daily Values on the labels). But again, multis vary so much, it’s hard to give them all a pass. And some contain nutrients that can be dangerous in very high doses (such as beta carotene, vitamins E and A, iron, zinc, selenium or copper) or include herbs and other substances of unknown safety.

This post is quoted from an article on BerkeleyWellness.com: http://www.berkeleywellness.com/supplements/vitamins/article/should-you-still-take-multi?s=EFA_140701_001&st=email&ap=ed

 

10 Simple Tips for a Healthy Lifestyle

These 10 simple tips will help you and your family live a healthy lifestyle.

1. Start with yourself – be a positive role model for the kids, siblings, and everyone at home.

2. Do not buy “junk food” – If it’s not at home, you are less likely to eat it.photo 2

3. Have healthy snacks readily available– For example, washed and cut fresh fruit in the refrigerator, baby carrots and fat-free ranch dressing, fat-free yogurt, home-made smoothie, whole-grain pretzels, 100% fruit juice popsicle for the kids, etc. When I am hungry, I want something right away and it helps to have veggies and fruits that are ready to eat.

4. Stay hydrated! Many times we feel hungry but we are really thirsty. Drink at least 1500 ml of water a day (that is 3 of these water bottles).

5. On the road? Have healthy snacks (my favorite: a bag of mixed nuts) with you so you don’t have to stop at a convenience store or pickup fast food. Also, never leave your home without a water bottle.3water bottles

6. Don’t skip meals – waiting to eat till you are extremely hunger can cause you to over eat.

7. Avoid or limit sodas – these are empty calories that can easily be avoided. Get in the habit of drinking water, milk or 100% fruit juice.

8. Avoid or limit fast food – if kids insist on fast foods then help them choose the healthy sides from the menu. For example, instead of soda they can order milk and instead of fries they can order apple slices.

9. Park your car farther from the store entrance – every step counts!

10. Do physical activity together as a family – go to the park regularly or play your favorite sport together.
Remember: no one has to be deprived of their favorite chocolate as long as it is in moderation. There is nothing wrong with enjoying these foods once in a while.

Karhai Chicken

Number of servings: 6          Serving size: 2 pieces of chicken          Calories: 240 calories

Ingredients: 

Shan Meathi 2

1 whole chicken
8 medium sized tomatoes (cubed)
1 cup oil
1 tbsp minced ginger
1 tbsp minced garlic
1/4 tsp (turmeric powder)
2 Tbsp cayenne pepper flakes
½ tsp red chili powder 5-6  green chili  (split into half and remove the seeds)
2 Tbsp plain low fat yogurt
11/2 tsp fenugreek leaves (Qasuri Methi)
1 tsp salt
1 tbsp fresh cilantro

Directions:

1. Heat the oil and add garlic, ginger, and chicken. Cook the chicken on high heat until it turns white.
2. Add cayenne pepper flakes, red chili powder, turmeric powder, and tomatoes.  Cook until there is very little water remaining in the pan.
3. Add yogurt and cook till water dries up and oil has surfaced.
4. Add fenugreek leaves (qasuri methi) and green chilies.
5. Add 1 tsp salt or as desired.Karhai Chicken 3 6. Optional: add ground gram masala
7. Garnish with cilantro

Note: the calories are based on the estimate that 5.3% of the corn oil was absorbed and rest was burned. Absorption depends on the heat, type of oil, and food that is being cooked.  Information is based on this research article.

My WIC experience

Part of my dietetic internship was to rotate through the City of Houston WIC program. WIC (Women, Infants, and Children) is a government program for low-income population.  I always thought WIC program was same as food stamps through which participants can buy whatever they want, such as sodas and chips.

BUT it’s not. WIC is supplemental program run by the government for women, infants and children under 5 years of age that provides nutritional support for healthy growth through nutrition education classes, one-on-one counseling sessions, and monetary benefits to buy healthy foods.

The guidelines are very specific to what and how much the clients can purchase with the WIC issued EBT card. Clients receive a list of specific amounts of food to purchase per month. The card does not work for groceries not “loaded” onto the benefits card. The client must visit a WIC clinic every 3 months to receive nutrition counseling and renew their benefits.

 WIC clients cannot purchase:

Many processed cheese such as Velveeta, added sugar products, white rice, white potato, frozen french  fries, artificial sugar products, desserts, white tortillas

Only 100% fruit juices, 100% whole grain, fresh fruits and vegetables, and natural foods are allowed to be purchased with the WIC EBT card.

I was impressed!

Nutritional Gatekeepers

“The biggest food influence in our life is the nutritional gatekeeper. This is the person in our home who does most of the food shopping and meal preparation. Regardless of whether they’re a great cook or whether they’re “culinarily challenged,” they have a huge day-by-day influence on their family’s nutrition.

Although they don’t realize it, gate-keepers powerfully shape what food gets eaten both inside and outside the house. Suppose a teenager wants to eat Pop-Tart, but there aren’t any in the cupboard? The gate keeper has de facto decided they won’t be on the menu. This poor Pop-Tart hungry teenager either has to  make a special trip to the grocery store, or pressure Mom or Dad to put them at the top of the next shopping list”

Wansink, Brian. Mindless Eating. New York: Bantam Dell, 2007. Print

 How will you impact others as a nutritional gatekeeper at home?

Fruit Veg 1