Category: Tips & Tricks

6 TIPS TO MAKE PASTA A PART OF YOUR MEAL PLAN

10/12/2017

Who says you have to write off pasta in order to be healthy? In fact, the Dietary Guidelines for Americans recommends we enjoy grains, making half of all grains we eat in a day whole grains. And the good news is whole grain pasta makes this easier than ever to achieve! I have 6 tips to help you pick the perfect pasta for your meal plan...

Get the most bang for your buck. Choosing whole grains gives you more nutrition (more vitamins, more minerals, and more fiber) than its refined counterparts. To be sure you’re getting whole grains, check the ingredients list for the term “whole grain” as the first ingredient. You can also quickly look for the Whole Grain Stamp when grocery shopping.
Stock up on sales. Dried pasta is a budget-friendly pantry staple that can be used in a variety of delicious dishes. Many store brands also carry whole grain pasta making it even more affordable for you and your family.
Add in extra nutrition. Add color, texture, and nutrition to your meal by incorporating some veggies. Try adding onions, peppers, spinach, squash and/or mushrooms to your dish even if the recipe doesn’t call for it. (Pst! And don't be afraid of frozen or seasonal veggies to help you save some dolla bills.)
Portion your pasta. Remember that one serving of pasta is half a cup cooked (like half a baseball). Depending on you and your health goals, you don’t have to limit yourself to only eating one serving, but be sure to be mindful of how much you are getting at each meal to achieve better balance.
Get saucy. Nutritious noodles don’t have to be bland to be better for you. Aim to stick with a non-creamy sauce, such as tomato and other lower-fat alternatives.
Fix it fast. Did you know that you can freeze cooked pasta so it's basically ready-to-eat come meal time? Find out how-to from Family Fresh Meals!

Ready to start enjoying more pasta in your meal plan? Use our FREE Printable Weekly Meal Planner to help make it happen!

lindsey

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5 WAYS TO CREATE MORE MINDFULNESS

9/1/2017

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Happy National Yoga Month, friends!

If you have been following us for some time now you know that we are huge fans of yoga. Yoga not only has positive effects on the body, but it also has the ability to create more mindfulness in our lives. The truth is, we make many food decisions daily, and they’re often not conscious. Mindfulness, particularly mindful eating, is the ability to observe how our body feels and make an intentional eating decision (versus reacting to environmental triggers). When we bring awareness to the present moment, we can slow down, eat with more awareness and all our senses, and better enjoy each bite. By taking the time to focus on the food we eat, we empower ourselves to break old habits and start discovering strategies that work best for us instead of against us! Wanna start eating more mindfully? Check out these 5 strategies...

Write it down. Whether you use good ol’ pen and paper or something more tech savvy (like MyFitnessPal), writing down what you eat can bring more awareness to what your current eating habits are so you can better understand what you can improve upon.
Ask, “How do I feel?” It may seem a bit silly, but there can be many times that we eat because of things other than hunger. For example, if there’s still food left on your plate or you smell the aroma of something delicious. It’s important to listen to your body and aim to fuel it only when it’s hungry.
Get rid of “good vs. bad”. You are what you think you are. So if you believe that you “ate bad” yesterday, then that might cause you to spiral into negative thinking and throw in the towel with healthier eating. Remember, you cannot ruin your progress with one meal or snack and get back on track at the very next opportunity.
Don’t eat distracted. When you’re able to focus on the food you’re eating, you can better enjoy it! Next time you sit down for a meal or snack, put your phone away. And before you take a bite, notice the color and smell of your meal. Take a bite of food and assess the texture as you chew and the flavors you experience. Eating more mindfully can be easier than you thought!
Give gratitude. You don’t have to grow your own garden to appreciate food. By simply acknowledging where your food came from, what it took to get to your plate, and giving thanks for the nourishment in front of you, you can practice mindful eating.

How are you eating more mindfully? Share a photo with us using #mealplanningmethod!

lindsey

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5 FOOD PHOTOGRAPHY TIPS TO HELP YOU EAT HEALTHIER

8/2/2017

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Food photography is a wonderful way to share your delicious meals and recipe creations with the world. But, did you know that food photography can also be used to help you eat healthier too?

Photo by Layla Mays
Food and prop styling by Kirsten Pohle

Eat the rainbow. Colorful dishes are the most pleasing to the eye and will earn the most likes on Instagram! Adding richly colored fruits and vegetables to your plate also adds vitamins, minerals, and antioxidants. Try topping a salad with multicolored tomatoes or making a rainbow smoothie bowl.
Use smaller plates. Styling your food on a smaller plate allows you to put normal sized portions on a plate without having too much negative space. Plating with smaller dishes is more appealing in photographs and is also a great way to practice portion control and cut calories.
Shoot with natural light. Natural sunlight is the best way to highlight your colorful, healthy dish. Diffused sunlight through a window is ideal for food photography. While in a restaurant, ask to sit by the window to capture mouthwatering images of your food.
Garnish your plate with herbs. Garnish with fresh herbs such as basil, parsley, or cilantro to add a pop of color to a dish. Adding garnishes to dishes like tomato soup will make your photo more interesting and add a contrast of color. Herbs are also a great way to enhance the flavor of a dish without adding extra salt.
Create a visual food diary. Food photography is an innovative way to create a visual food diary and practice mindful eating. Taking photos of your meal forces you to slow down, analyze your plate, and visualize portion sizes to prevent overeating.

Do you take pictures of your food? Share them with us!

layla

Layla is a registered dietitian-to-be and professional food photographer. She graduated with honors from Lipscomb University with a BS in Dietetics and will be continuing her studies at Texas State University’s dietetic internship. Layla is passionate about combining her creativity and nutrition expertise to pursue a career in nutrition communications.

Instagram/Twitter: @laylamays
Website: www.laylamaysphotography.com

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6 TIPS TO MAKE PASTA A PART OF YOUR MEAL PLAN

5 WAYS TO CREATE MORE MINDFULNESS

5 FOOD PHOTOGRAPHY TIPS TO HELP YOU EAT HEALTHIER

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