farm fresh greens

Meal Prep Strategies For The Week Ahead!

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One of the easiest prep strategies for building meals that are healthful and balanced is to make the components for grain bowls, but with the portions of the greens and grains reversed. This not only allows you to fit in more veggies, but it also prevents carb overload - all while providing a generously portioned meal that is filling, energizing, and satisfying.

Ready some glass storage contains with lids to fill with your ingredients. The first step is to prep your greens, like kale or collards. Plan for at least two cups per meal. Simply chop a generous portion, drizzle with a little extra virgin olive oil, and massage, using your hands, until the greens are slightly wilted. Transfer to a large container and seal. This will be the base of your reverse grain bowl.

Next, prep some additional veggies. These can be raw, like diced tomato, cucumber, bell pepper, and red onion, or shredded zucchini. They can also be sautéed, grilled, or oven roasted. Aim for at least two additional colors, and at least a half cup per meal.          

Prepare some simple grains, which include naturally gluten free options, like brown or wild rice, quinoa, or corn. Plan for a half cup cooked per meal.

Protein is next. This can include plant based choices, like beans, lentils, or chickpeas – about a half cup per meal. Or you may opt for about three ounces per meal of cooked lean animal protein, like browned extra lean ground turkey. For a time saving shortcut buy canned beans, tinned salmon, or ready-to-eat rotisserie chicken. One or two hard boiled eggs is another easy option.

The last step is a finishing sauce. This can include a healthful store bought option, like dairy free pesto or olive tapenade, a semi-premade sauce, like jarred tahini seasoned with added herbs and spices, or a from-scratch choice, like a simple balsamic vinaigrette or creamy pureed avocado sauce.   

When you’re ready to eat, pull out your containers. Fill the bottom of a bowl with your greens, add more veggies, top with your grain, then protein. You can warm some of these up if you prefer, or leave them chilled. Drizzle with your finishing sauce and you’re ready to go!   

Many of these ingredients require minimal or no prep. And taking some extra time on the weekend to cook some whole grains and fill your containers is well worth the effort. Meal prepping ensures that during the busy work week all you need to do to eat healthfully is grab your components, assemble, and enjoy!

How do you feel about meal prep? Please share some of your favorite ingredients, tips, and healthy dishes.

 

 

5 Ways to Get Moving This Spring

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Are you moving as much as you should? Being physically active can improve your overall health. At times, we often hear so much about diet, but don’t realize that physical activity is just as important. Most people do not get enough physical activity, and everyone can benefit from being more active. 

According to the Physical Activity Guidelines for Americans, it is important to get a minimum of 150 minutes of moderate exercise per week. Easier said than done right? Between work, school, family obligations, it can very difficult to designate time to get those minutes in daily. Physical activity is an essential part of a healthy lifestyle because of its many benefits such as helping to improve blood pressure, weight maintenance, regulating blood sugars and more. It’s time to better your health by moving your body. Here are 5 fun ways to stay active.

1. Invite a friend and get hiking! Hiking is such a powerful cardio workout with so many health benefits, plus it’s fun (especially when you are doing with your loved ones or friends). Hiking can build strength in your glutes, as well as build muscles in your hips and lower legs. Hiking is also a great way to enjoy nature. Research hiking trails in your location, grab somebody, and get ready for a fun and fulfilling workout that you will enjoy!

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2. Let’s Dance! Can’t dance? No worries, dancing for a workout is really all about moving your body, not catching the beat. Dance workouts make exercising more fun and less painful. What’s not to love about sweating away to your very own dance party and jamming? Dancing can be a great heart pounding, cardio workout. Pop in your favorite dance cardio video and get to it!

3. Take a class. Are you getting bored doing the same workouts? Well it’s time to switch it up! The good news is that there are so many fitness classes out there that can help you mix up your workout routine. It’s even more exciting when you are taking it with a friend. A few classes you can try are yoga, kickboxing, ZUMBA, spinning and many many more. Research some fitness classes in your local area and find one that works for you.

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4. Walk! Walking might be one of the easiest workouts you can do, if you are physically capable. It doesn’t require much effort and it goes a very long way. When you go out, aim to park your car further away from where you are going, to get in some extra steps. Call a friend or family member to go for a walk with you or to talk on the phone with you while you walk. You’ll be amazed at how quickly 30 minutes can fly by when you have someone by your side. You might even motivate each other to add more minutes. Spend most of your days at a desk? Aim to take multiple small breaks throughout the day to help you get active. You can set a timer on your phone to get up and go for a walk around the office. On the days you feel that you want something more relaxed, you can try walking.

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5. Use a fitness app. Oh yes... the digital age brings us so many cool gadgets almost everyday. Do you have a smartphone? Most likely you do, but awesome news is that now it can be a great workout companion. There are so many new fitness apps that include step-by-step instructions for different workouts from yoga, to strength training, running and more. If fitness apps are your thing, it can definitely be well worth downloading.

Whichever type of physical activity you choose to do, make sure it is fun and enjoyable! Don’t forget to stretch before and after to avoid tight muscles, drink plenty of water and consume a healthy meal or snack.

The right foods before and after exercise can boost your results. Your body burns carbohydrates for fuel, they give you the energy to power through that jog or fitness class. When you’re done, refueling with a combination of protein and carbs can help you rebuild muscle. For pre and post workout snacks and meals, visit Nature’s Greens!

This post was sponsored by WP Rawl. All thoughts and opinions are from Valerie Agyeman, RDN. For more of her work around wellness and nutrition, visit her website: http://flourishheights.com

Diets: Ain’t Nobody Got Time for That!

We hope that everyone had a wonderful holiday season and that it’s been a good new year for you so far. The beginning of the year is always full of new beginnings, fresh starts, and plenty of goals and resolutions. Did you set any New Year’s Resolutions for the upcoming year? Our team set quite a few for ourselves: from growing more greens for you to enjoy and bringing you more tasty recipes to try out in your kitchens, we’re on a mission in 2019.

What types of resolutions did you set? If you set a goal to lose weight and become healthier by finally trying out that diet your friend keeps recommending, we have a different goal for you to consider.

Let’s face it. Most people don’t stick with their diets for a number of reasons. They can be too difficult to follow, they can limit the types of foods that you enjoy eating, and they can cause you to cook multiple meals for dinner if not everyone in your house is following the same diet. Diets can be pretty inconvenient, and nobody has time for that! Plus, we think there are better ways for you to become healthier and potentially lose weight along the way—if that is indeed something you want.

Think about shifting your goal away from weight loss through dieting, and instead focus on becoming healthier by adopting positive lifestyle habits.

Here are a few habits that you can easily incorporate into your everyday life:

  1. Focus on eating a balanced diet—filled with plenty of greens, vegetables, fruits, whole grains, protein, and more—that will leave you feeling more energized, healthier, and fulfilled.

  2. Drink plenty of water. Not only will you stay hydrated, but you’ll potentially reduce your appetite and food intake throughout the day. Start your morning with a glass and keep it going throughout the day! Tip: you should drink half of your body weight in ounces each day.

  3. Listen to your body and don’t live in guilt. Should you eat fast food everyday? Probably not. Is it okay for you to have a cheeseburger with fries every now and then because that is what you genuinely want? Absolutely. The key is to take a moment before you eat something to ask yourself if that is really what you’d like to have? If your body is telling you that it is time for leafy greens—listen! If it is telling you that it needs some chocolate, guess what? Listen! Your body is always wanting to return to balance.

  4. Add exercise into your day. Even a thirty minute walk around your neighborhood with your kids at the end of the day or a quick yoga session during your lunch hour is really beneficial.

Diets come and go, but we believe that healthy lifestyle habits can become second nature to you. Which habit do you plan on adding to your day to day life first? Share with us on social media by tagging @naturesgreens and #FarmFreshGreens!