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Creating a Healthy Lifestyle

Creating a Healthy  Lifestyle

Tag Archives: Salad

Another Reason to Eat Healthy

17 Thursday Jan 2013

Posted by creatingahealthylifestyle in Healthy Eating

≈ 1 Comment

Tags

Afternoon Snack, Depression, Eat Healthier Be Happy, Fruit and Vegetable, Happiness, Healthy Eating, Mental health, Moods, morning snack, Salad, Servings of Fruit and Vegetables, Seven Servings of Fruit and Vegetables, Social Indicators Research, Well-being

Another Reason to Eat HealthyWould you eat healthier if you were told it would make you feel happier? A recent study in the journal of Social Indicators Research, found that people who eat seven portions of fruit and vegetables a day have the highest mental well-being and are the happiest.

So what could seven servings of fruit and vegetables look like?

Breakfast could include one or two servings: a banana, 1/2 grapefruit, an orange, blueberries, blackberries, raspberries, strawberries, melon, or cantaloupe.

A mid-morning snack could include one serving: an apple, pear, grapes, carrots, celery, or red bell peppers.

Lunch could include two or more servings: a green salad with raw or cooked vegetables – broccoli, cauliflower, carrots, beets, red bell peppers, celery, or cucumber. Or vegetable soup, coleslaw, kale salad, beet salad, broccoli cranberry salad, or cauliflower salad.

An afternoon snack could include one serving: same as mid-morning snack.

Dinner could include two or more servings: vegetable soup, a salad, cooked greens, roasted vegetables, mixed vegetables, steamed broccoli, asparagus, cauliflower, carrots. spinach, zucchini, bok choy, or string beans.

It’s easy to add fruit and vegetable servings to what you already eat when you plan ahead!

Love, Health & Happiness,

Phyllis

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Eat, Drink and Be Healthy!

29 Thursday Nov 2012

Posted by creatingahealthylifestyle in Healthy Eating

≈ Leave a comment

Tags

Breakfast, Cruciferous Vegetables, Fruit and Vegetables, Healthy Holiday Eating, Recipe Links, Salad, Soup, Tips for Healthy Holiday Eating, Water

Tis the season to get together with family and friends, and attend parties at work and/or social clubs and organizations.  With food and drinks in abundance, not to mention candies, cookies, pies and cakes, it’s easy to let your healthy eating slide until January.

Here’s a challenge for you.  Select one or two of the following tips to use throughout this holiday season.

1. Start each morning with a healthy breakfast. It’s a fact that people who eat breakfast don’t allow themselves to get so hungry that they over-eat once they do eat their first meal of the day.

2. Eat at least two servings of fruit and three servings of vegetables each day. For fruit, think apples, pears, bananas, oranges, berries, melons, etc. Your vegetables may be raw: carrots, celery, jicama, red peppers, peapods, broccoli, or cauliflower, or cooked, including cruciferous vegetables, like broccoli, cauliflower, kale or Brussels sprouts. Or consider spinach, zucchini, winter squash or asparagus.

3. Eat a salad each day. Choose 2 cups or more of lettuce or greens (spinach or kale), add raw vegetables: tomatoes, peppers, jicama, carrots, etc., and a protein if desired (cooked beans, tuna, cooked salmon or chicken), or a tablespoon of almonds and top with a small amount of dressing.

4. Eat a serving of soup each day. Broth based with vegetables is preferable.  If making your own, add 1/2 cup cooked brown rice, 1/2 cup cooked whole grain noodles or 1/2 cup cooked beans to vegetable broth along with your vegetables.

5. Make water your drink of choice throughout your day. Drink a large glass of water before your meals and snacks or sip on water throughout your day.  For a hot beverage, consider tea, or hot water with lemon and honey.

Love, Health & Happiness,

Phyllis

Broccoli with Cooked Fresh Tomatoes

29 Wednesday Aug 2012

Posted by creatingahealthylifestyle in Healthy Eating, Recipes

≈ 3 Comments

Tags

Broccoli, cruciferous vegetable, Garlic, Healthy Eating, Hot or Cold, Recipe, Salad, side dish, Tomato, Vegetarian

1 teaspoon olive oil

1 clove garlic, chopped

2 fresh tomatoes, diced

1 cup broccoli, steamed/pre-cooked

salt and oregano to taste

Heat oil in a medium pan.  Cook garlic until just starting to brown.  Stir in tomatoes and saute until the tomatoes are softened.  Season with salt and oregano to taste.  Add broccoli and stir until mixed well.

Makes 2 servings.

Eat as a side dish or serve over brown rice or whole grain pasta.

For a heartier meal, add in cooked lentils, white beans or quinoa.

This can also be served cold or added to a salad.

Cauliflower Salad

25 Wednesday Jul 2012

Posted by creatingahealthylifestyle in Recipes

≈ 3 Comments

Tags

Cauliflower, Cilantro, cruciferous vegetable, Healthy Eating, Raw, Recipe, Salad, Vegetarian

1 head cauliflower

1 bunch green onions

4 tablespoons olive oil

2 tablespoons lemon juice

1/2 cup cilantro, chopped

2 teaspoons onion powder

1/2 teaspoon sea salt

1. Prepare dressing in a small bowl.  Mix the olive oil, lemon juice, cilantro, onion powder and salt. Set aside.

2. Chop the cauliflower and onions into small pieces.  Place in a large bowl, add the dressing and mix well.

This recipe can be eaten immediately after preparing or can be refrigerated and served cold after marinating for several hours.

Makes 2-4 servings.

Looks Cooked Raw Kale Salad

13 Wednesday Jun 2012

Posted by creatingahealthylifestyle in Healthy Eating, Recipes

≈ 4 Comments

Tags

cruciferous vegetable, Healthy Eating, Kale, Lemon juice, Raw, Recipe, Salad, Vegetarian

Looks Cooked Raw Kale Salad1 bunch kale

juice from 1 lemon

1/4 teaspoon salt

1 teaspoon olive or walnut oil

2 tablespoons chopped walnuts

Wash kale and remove the leaves from the thick stems.  Place the kale leaves in a large bowl, drizzle with lemon juice and add salt.  Massage the kale with your hands for several minutes.  The kale will soften from the natural heat in your hands and the lemon juice and salt.  Once it looks vibrant green and is softened, drizzle with oil and top with chopped walnuts.

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