BEAUTY + FITNESS + NUTRITION + WELLNESS
Elite athletes take the plunge for one of the most rigorous races in KC. THE TRUTH ABOUT ACUPUNCTURE
Diary of an Aerial Silks Newcomer A POUND OF PREVENTION
Top local physicians know taking on the nation's deadliest disease starts with an action plan. KC’s dream team
A duo takes on the roles of Mythbusters and diet coach to school locals on the building blocks of nutrition.
|Yes, you can cook! Healthy shortcuts and easy recipes|
Image via ChefCoreyWilson
I hope you guys enjoyed my blog a couple of weeks ago about ordering salads in restaurants. Since then I’m sure you are making better decisions and being more cautious about what is on your salad when eating out…I bet it’s even showing in your waistline!
As promised, this is part two of the response to the question that stumped me. Remember that?
Participant: “I don’t cook”
Me: “Do you grill? You don’t cook anything?”
Participant: “I’m not even willing to boil water.”
Me: “Okay, what do you eat?”
Participant: “I eat every meal out.”
Wow! I’ve never had anyone that wasn’t willing to throw a chicken breast on their George Foreman or steam a bag of veggies.
So here’s the deal…if you want to lose weight you have to get in your kitchen a little bit…but you don’t have to be a full-on gourmet. Let’s talk about throwing some things together that are fast, easy and simple. To keep this blog short and sweet, I’m only going to focus on a couple of breakfast ideas and an easy way to prep some chicken. As time goes on, I plan to teach you a few more tips and tricks along the way!
Eggs…did you know you can microwave them? Yes, you can. Here is a great quick recipe.
You can substitute the whole eggs for egg whites – do 3-4 whites or 2 whites and 1 whole egg, etc.
Grilling is my go-to for most protein because it’s easy to marinate some chicken and throw it on the grill. Of course it’s just as easy to bake chicken in the oven or even boil some chicken breasts in chicken stock. When it comes to protein, here are my top rules:
1. Cook enough for the week on Sunday, and aim for two different proteins so you can alternate and you don’t get too bored…plus you have a healthy option ready to go for dinner and you can pack some for lunch. I usually do a big batch of chicken and then rotate between some fish like tilapia or salmon and lean steaks like a top sirloin.
2. Focus on Flavor! Season until your heart is content and experiment with different marinades…just be mindful of sodium and sugar. Fresh herbs are a great way to add a little kick to your protein.
3. Easy, easy, easy…don’t make it complicated. One of my favorite kitchen tools is a crock pot because that is easy to set and leave on all day, plus it allows you to cook in bulk. Here is a great crock pot recipe:
Taco Chicken: My family loves this, plus it has many uses. Some days I’ll eat it plain, or I throw it in a low-carb or corn tortilla for a fun soft taco. We also make chicken taco salad with it---the list goes on!
When you’re in the grocery store look for easy, healthy items to go with your protein…Here are a few of my in-a-pinch favorites: