That’s a wrap!
2013 is behind us.
The holiday season has officially come to a close.
You’re ready and willing to get the New Year on the road.
But coming out of a season of overindulgence and out of whack routines can really confuse your healthy eating compass: healthy snacking and meal prep have taken the sidelines, hunger and satiety cues are all over the map and cravings are at a high.
The good news in all of this is that with a little structure and strategy, you can get take control sooner than later.
Here are a few post-indulgence DOs and DONTs:
DON’T skip breakfast (or lunch) to make up for what you ate the night before. Remember those hunger and satiety cues that are out of whack? They need a routine to regain sensitivity. Skipping meals will only make matters worse.
DON’T lose yourself in guilt. Went overboard? Acknowledge it, understand why it happened and move on. Guilt will only confuse your healthy eating compass further and keep you in a negative space with food.
DON’T wait for another week, day or meal to go by before “getting started”. The first is ALWAYS the hardest step, but it’s so much easier to keep the momentum going once the ball is rolling.
DO clear the clutter in your pantry and fridge: rid them of nutritionnally void temptation foods and fill them up with brightly colored produce, unsalted nuts and seeds, nut butters, avocados, tall pitchers of water and teas and other nourishing and energizing foods.
DO start your day with a tall glass of water. And then follow it up with more throughout the day.
DO start your day with a high-protein breakfast to tame hunger throughout the day.
DO balance all your meals with produce for fiber and healthy fats to keep you feeling full.
The following recipe is great for you back-on-trackers who are looking for something nourishing and delicious. This tower of veggies, egg and avocado provides a balanced combination of fiber, protein and healthy fats that will keep you full, satisfied and slowly help you regain control of your eating routine.
Poached egg over spinach, avocado and portobello mushroom caps
2 large portobello mushrooms, stems removed and dark gills removed
2 cups fresh spinach (loosely packed)
2 large eggs
1 tablespoon chopped fresh parsley
Salt and pepper
For the roasted mushrooms
1. Preheat the oven to 400°F. Lay the mushroom caps on a baking sheet lined with parchment paper. Drizzle with olive oil, sprinkle with salt and freshly cracked black pepper and rub into each cap. Bake until cooked through, about 15-20 minutes.
For the avocado
1. Scoop the flesh of the avocado into a small bowl. Add the chopped fresh parsley, a sprinkle of salt, pepper and mash.
For the spinach
1. Bring water to a boil in a small saucepan. Add the spinach and cook down until wilted, about 45 seconds. Remove the spinach with tongs, ringing out any excess water. Season with salt and pepper and reserve. You can use this same saucepan to poach your eggs, simply reduce the heat to just under a simmer.
For the poached eggs
1. Gently heat about three inches of water over medium heat and add a splash of vinegar.
2. Crack your eggs into two small bowls. When the water comes up to just under a simmer, swirl a spoon in the pan to create a whirlpool and gently drop the eggs into the center.
3. Set the timer for 3 minutes. Use a slotted spoon to remove the eggs from the water and place on a double layer of paper towels. Make sure all excess water is absorbed.
To build the tower:
Start with one mushroom cap, top with the avocado mash, then the spinach and top with the poached egg. Sprinkle with salt and freshly cracked black pepper and serve!
What’s your go-to back on track meal? How was your holiday?