Vegetable Power Bowl, getting you through the sugar rush

Uncategorized Oct 29, 2018

Happy Halloween! It's that time of year when American's will exchange and consume 600 lbs of sugar.

Today’s let’s learn how we can combat this volume of sugar by making healthier choices during mealtime.

We’ve all been there before. You want to lose weight, so you start eating more salads for your meals.

The Big Mistake...

This is great, but the biggest mistake I see is not eating what I call “balanced salads.” When the salad is not balanced, you’ll feel hungry and unsatisfied, and your unquenchable craving for sweets will be impossible to ignore...and that's the candy and treats take over.

Even if you cut out all the sugar and junk from your diet (and try to survive on meat and vegetables), you’ll still crave the sweets. That’s because your body needs a balance of all three macronutrients (protein, healthy fats, and quality carbohydrates) with every meal. When you cut out one of these macronutrients (which our popular diets throughout the years are very good at), you run short on what the body needs, and your cravings will drive you to fill the void with less-than-healthy alternatives.

The key to getting the most out of your vegetables and salads is to make sure they’re also balanced with each macronutrient. Having a hearty salad will ensure enough energy to survive your hectic schedule and fight off those cravings.

You know you need more vegetables, here's a yummy way to get them...

Here's a recipe that will leave you feeling satisfied and help you kick sweets and gain health.  

Vegetable Power Bowl Recipe

The perfect vegetable power bowl (aka buddha bowl) is an art, but easier than you think. You can really pack a strong nutritional punch with these bowls packed full of yummy flavors and abundant nutrients.

Step 1 – Grab a bowl. The bowl should be able to hold at least 4 cups so you can pack it with greens and veggies.

Step 2 – Go for the greens. Shoot for 2 cups of rich seasonal greens such as spinach, kale, arugula, leafy romaine lettuce as the base, because they are packed with nutrients. If you want to start off slow, begin with romaine lettuce as your taste buds adapt. 

Step 3 – Add Tons of vegetables. Whether raw or cooked, green bowls are a great way to use leftover veggies. Think outside the box (e.g. beets, broccoli, and brussels sprouts) and buy one or two different vegetables each shopping trip to discover new foods and keep from getting bored.

Step 4 – Add adequate protein. You need protein! Grilled, sautéed, or roasted meats and fish is the next addition. Other great protein sources include beans and rice, quinoa, or boiled eggs. Think grass-fed, antibiotic and hormone-free meats and fatty fish such as wild-caught salmon. And you don’t have to stick to just chicken breast either, you can have some dark meat too! 

A few flavors to try: (1) Tex-Mex Bowl—arugula, avocado, shredded carrots, broccoli, black beans, rice, salsa, and lime dressing. (2) Greek Green Bowl—spinach, bulgur wheat, chickpeas, jarred roasted bell pepper, cherry tomatoes, Kalamata olives, and feta cheese. (3) Rainbow Bowl—beet, sweet potato, asparagus, baby kale, quinoa, and roasted walnuts.

Step 5 – Spice it up. Herbs, toasted nuts and seeds, or feta/goat cheese can add more texture and flavor to the bowl.  Finish off with coarse sea salt and ground pepper. In this step, make sure to add your healthy fats such as pepitas, hemp seed, and chia seed.  

Step 6 – Drizzle the dressing. Olive oil and lime juice, avocado and lime dressing, and flavored balsamic vinegar are all clean and healthy dressings to top your bowl. Dressing should be oil based to ensure you’re not adding junk fats to your meal.


I invite you to take a closer look at what's causing your sugar cravings. Let's personalize your starting steps. Call my office at 970-444-2121 or email me at [email protected], to book a 30 minutes one-on-one coaching call with me. In this call we will discuss what you have tried, where you want to go with your health and nutrition, and steps you need to take to get there. We will simplify your starting steps so you can live happier, healthier, and have more fun! 

 

 

 

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