So Scrumptious Sunday: Sticking to Eating Healthy While Eating Out

We will be switching things up a little and move So Scrumptious to Sundays instead of Saturdays.

Fitness Mama has started this year off RIGHT.  We ended up creating running groups for mamas because there was so much enthusiasm for getting active.  We, ourselves, also have a few goals this year and it would be helpful for US to have a group of people to run with for support as well!  Running holds a special and dear place in Christelyn's and my heart because it was our love for running that brought she and I closer than ever.  For me personally, I may do all these fitness classes or take yoga classes...but I always come back to my one true love.  RUNNING!  It re-sets me, gets me back to feeling strong, and I always feel like I've had my best workouts when I run.  And we both definitely want to share this with all of you mamas.  Follow us on the Fitness Mama Facebook page and let us know if you're interested in joining us for a walk or run!  The runs take place on Saturdays, thus the reason for the So Scrumptious switch.

Stay tuned for more updates regarding our running groups!

Eating healthy doesn't have to mean boring salads everyday.  One of our fellow mamas shared this picture
with us: grilled chicken breast and portobello mushroom, wild rice and spinach.  Healthy, nutritious, YUMMY and definitely not boring.  

Eating healthy doesn't have to mean boring salads everyday.  One of our fellow mamas shared this picture with us on Instagram (thanks @debvelio!): grilled chicken breast and portobello mushroom, wild rice and spinach.  Healthy, nutritious, YUMMY and definitely not boring.  We will be sharing more ideas for nutritious meals so, for more ideas, stay tuned!  And don't forget to tag us on social media of your yummy healthy meal/snacks!  #fitnessmama #soscrumptioussaturday @fitnessmama_

You're NOT on a diet.  Instead, you're eating healthy right?  But what if family members have invited you to eat out?  Or your BFF wants to celebrate her birthday with a dinner out with the girls?  Are your healthy eating plans foiled?

They don't have to be.

You can eat out and still stay close to your healthy eating plans.  It is best to cook your own food at home because you can control the amount of salt/oil/etc. that goes into your meals.  But it is just unrealistic to NEVER eat out because while WE are trying to eat healthy, our friends, co-workers, families may not be.  And who wants to miss out on all the fun of being with friends and family?

We worked on this list of strategies that we use to stay eating healthy while eating out:

-plan ahead.  look at the menu online and figure out smart choices.

-choose soups that are NOT cream based.  

-try to always order a salad.  While the veggies will give you a nutritious boost, it will also get you full quicker so you don't end up filling up on rice/bread/pasta. 

-get the dressing on the side too!

-cut the portion in half.  Most restaurants will give you an entree on a plate that is bigger than your head.  :)  You don't need all those calories in one sitting.  Split it in half and take the other half home.  Or share one full entree with a friend!  That half + your salad will probably be enough.

-don't try to 'clean your plate'.  Recognize when you are full and then pack the rest.  Alot of times we eat while we socialize and not pay attention to how we are feeling.  

-stick with ordering water or unsweetened ice tea

Do you have any strategies for eating out while sticking to your healthy eating plans?  Share them with us!  

So Scrumptious Saturday: Roasted Orange Cauliflower

Cauliflowers are available year round in CA but are best in the fall/winter months. I don't usually find orange cauliflower, winter month or not, so when I saw it this week, I picked one up. My youngest son calls this an alien cauliflower. That picky eater is more likely to eat things when he is truly intrigued like this. So at our house, the special color helps. 

Orange cauliflowers are a true variety and are a non-GMO product. They are rich in beta-carotene. The feel and consistency is the same and in my opinion, it tastes the same as well. For an easy side dish, try roasting the cauliflower. Chop the cauliflower into bite sized pieces. Toss the cauliflower, EVOO, minced garlic and some pepper in a big ziplock bag. Pour all the contents out on a baking sheet and roast it in the oven for about 15 mins. I like to char it a little because it brings out a nutty flavor. Sometimes I will sprinkle some low fat shredded monterey jack or parmesan cheese on it for the kids, right before it is fully cooked.

Have you ever tried orange cauliflowers? What about purple? How do you guys prepare it? 

So Scrumptious Saturday: Veggie Stir Fry with Sweet Potato Noodles

Sometimes by the end of the week I have just random vegetables that I didn't get to use because I've overbought or menu plans had changed.   I hate wasting and a good solution to be sure to use ALL the vegetables before they go bad is to make a stir fry.  

My random veggies this week: 2 handfuls of mushrooms, 2 zucchinis, a half a bag of broccoli/snow peas meant for a stir fry, half an onion, mini carrots meant for the kids' lunches.  I chopped all of these up and threw them in a pot with a bit of sesame oil, garlic + pepper and cooked it with a light stir fry sauce (this changes with what I may have on hand but this time I used some low sodium soy sauce, honey, rice wine, and pureed ginger).  SO EASY.  Then I can pair this stir fry with any protein.  

Have you guys ever had Sweet Potato Noodles?  It's a glass noodle not to be confused with bean thread noodles or glass noodles.  I used sweet potato noodles with this stir fry because the kids love it.  But I also like it because it is gluten free and paleo friendly.  I noticed that this noodle is easier to digest vs. pasta or even rice. It has a different texture than pasta or typical chow mein noodles but it is perfect for most stir frys.  The package I used is pictured below and you can find it at most Asian food markets.

So Scrumptious Saturday: Year Round Farmer's Markets

One question that people ask us frequently is HOW do you start eating healthy? We hope to help you mamas answer that question with these So Scrumptious Saturday posts.

Over the summer, Farmer's Markets are probably plentiful. But we are fortunate enough to live near a farmer's market that is year round! If you have one open near where you live, definitely take a advantage and visit. We try to visit every week for our produce. Here is why Farmer's Markets can be beneficial for healthy eating:

-there is a 'rainbow' of fresh fruit and vegetables available that may not be available at your local grocery store! Having a spectrum of colors on your plate of fruits and vegetables ensures that your plate is packed with antioxidants and phytonutrients! Great place to stock up for your meal planning.
-at our local farmer's market, the people who sell at the stands are SO helpful. Talk to them about recipes you can make with the produce they sell especially if you're not familiar with the it. They will also give you tips on how to store their produce so it lasts longer! Just ask! 

-speaking of the unfamiliar, farmer's markets are an excellent way to try new produce you've never seen before. There are always samples and the stands are always more than willing to let you taste it before you buy. I have my kids walk around and sample the fruit and then they tell me which ones have the sweetest or best flavor before we decide to buy.

-farmer's markets are super family friendly. They are a great way to get the kids involved in trying new foods they have never tried or have never even seen before. Get them involved in picking out the produce. They'll learn at a young age how to pick good fruit and vegetables, prepping them for a lifetime of healthy eating.

-our farmer's market sells a multitude of items....not just fresh produce! As seen in the picture we have fresh seafood! Also a wide variety of hummus with different flavor combos I've never seen elsewhere; I love how on the ingredients list on the hummus, there are no added preservatives/chemicals like the ones at the grocery store. Another favorite stand of ours is one where they sell CA grown almonds in different flavors like chili lemon (our favorite).

So Scrumptious Saturday: Rosemary Chicken

If you've been following us on Facebook or Instagram, you know that we have started a new series called So Scrumptious Saturday!  We hope to bring you nutritious/healthy meal and snack ideas for the whole family, ideas on where to get great ingredients and how to use them, suggestions on how to get your pickiest eaters to eat healthy and more...every Saturday!  

We know that weekday dinners are a constant challenge for busy families. It is so easy to just call in a pizza or go through the drive through when you are at the end of the day and are tired. But we have a few ideas to make dinner time easy, tasty AND healthy! All it takes is some extra planning ahead and you won't have to scramble and settle for fast food. Try this recipe for an easy weeknight dinner: 

Roasted Rosemary Chicken

small potatoes (any kind will do; omit for low carb) 
2 carrots
2 zucchini
2 Tbs EVOO
2 Tbs dijon type mustard
2 Tbs chopped rosemary
salt + pepper
4-5 skinless/boneless chicken breasts

Heat oven to 400 degrees. Peel the carrots. Chop the carrots + zucchini into matchsticks. Quarter the potatoes. Mix carrots, zucchini, potatoes, EVOO, 1 tbs rosemary, 2 Tbs mustard in a bowl. Season chicken breast with salt, pepper and remaining rosemary. Place chicken in a roasting pan (in the video you see that I lined my pan with foil for easy clean up!). Place the vegetables over/around the chicken. Bake for 20 mins. then turn the chicken and toss the vegetables around. Bake for 20 more mins. or until chicken is cooked through. Enjoy!

Honestly, the hardest part was chopping the vegetables. You can even chop these the night before to save even more time! You can also adjust this to cook more at the same time for meal planning/lunches. Let us know if you try this recipe at home.  Tag us in your pictures!





 

Connect with Fitness Mama:
www.facebook.com/officialfitnessmama
instagram and twitter: @fitnessmama_
pinterest: www.pinterest.com/pinfitnessmama
YouTube: www.youtube.com/user/OfficialFitnessMama