Fit Resolutions: Healthy Recipe Round-Up!

by Julia Robarts on January 17, 2013

in Crock Pot, Healthy Lifestyle, Main Meals, Nutrition, Quick and Easy Meals, Registered Dietitian, Seafood

This post is dedicated to the 25 or so women I met Tuesday night who are doing something wonderful for themselves. They have committed to a program with my pal, Michelle, of Fit Revolution, to achieve better fitness, nutrition, and health. Every week they’ll meet with their trainer for a two-hour session, attend at least two fitness classes, and keep a weekly food journal. With a little luck and some tremendous effort, the healthy changes they make over the next two months will transition into lifelong healthy behaviors. Good luck, ladies, ’cause you are on  your way!!!

I was thrilled to be invited for the kick-off, where we talked about the food, healthy diets, and mindful eating. It’s so important, when you embark on a healthy journey like this, to make sure you are committing to both the fitness piece AND the healthy eating piece. As Michelle is fond of saying, it doesn’t matter if you exercise until you’re purple in the face, if you then go home and blow it at one poorly chosen meal. Food and fitness go hand in hand!!

There were all kinds of great questions about omega-3’s, sources of iron, Vitamin D, and even the benefits of chia seeds (Michelle’s fave). Here are some of the highlights of our discussion:

Asian Noodle Salad -- Juggling With JuliaVARIETY — one of the best ways to ensure you are getting all the necessary nutrients every day. I challenged these ladies to see if they could tally 15 different foods in their diet each day [harder than it sounds!]  Today I managed 15 just barely. Here’s how: whole grain cereal, raisins, almonds, milk (x3), spinach, walnuts, onions (x2), mushrooms, brown rice, orange slices, chicken sausage, green peppers, yellow peppers, noodles, ice cream ( 🙂 )

PLENTY OF FRUITS AND VEGGIES — Experts say you should fill half your plate with fruits and veggies, Eat the rainbow! You heardCorn, Parmesan, and Baby Greens with Balsamic Dressing -- Juggling With Julia me. The more color in your diet, the better you’re doing. And of course there’s the fiber factor, an important part of any healthy diet. While everyone knows it keeps things “moving along,” it also helps you to feel full longer, and slows digestion a bit, preventing big spikes in blood sugars after meals.

ADEQUATE, QUALITY PROTEIN — whether you’re a vegetarian or an omnivore, make sure you include protein at your meals and/or snacks. Woman can not live on carbs alone 🙂 Eggs, poultry, fish, lean red meat, nuts, legumes, low- and nonfat dairy, and grains all provide varying amounts of protein. The amino acids from these proteins are key in maintaining structures in the body and supporting lean body mass (i.e., MUSCLE),  especially important during weight loss efforts!

WHOLE GRAINS — There are so many to choose from — brown rice, whole grain cereals, quinoa, whole grain crackers and breads, etc. Ideally 2/3 of your grains are whole grains. For more info on why whole grains are important in the diet check out the Whole Grains Council, a non-profit consumer advocacy group.

Avocados ready for mashing Guac-off 2011HEALTHY FATS – We all need some fat in our diet. It provides satiety (that feeling of fullness), flavor, and, most importantly, some essential fatty acids that our bodies can not produces themselves. Avoid trans-fats (found in processed foods) and saturated fats (found in high-fat dairy products and fattier cuts of meat and poultry).  Stick to healthier fats found in nuts, seeds, canola oil, olive oil, and the almighty avocado, to name just a few. Moderation is key, since fat is twice as calorically dense as proteins or carbohydrates. Check out this great Q&A by Harvard’s Dr. Sacks, a cardiovascular health expert.

EATING MINDFULLY — what does that mean? It means savoring each bite.  It means avoiding the urge to multi-task while eating. No texting, working, reading, tv-watching, or driving during your meal. Most importantly, it means recognizing what your hunger level is at any given meal or snack, and honoring that hunger by eating JUST THE AMOUNT THAT YOU NEED TO FEEL SATISFIED versus eating until you feel “full.”

To help these ladies out, I promised them I’d include a Recipe Round-up of some of my fave healthy recipes. From soups to chili to healthy, simple dinners the whole family might love, there’s a little something for everybody. There’s even a cookie 🙂 If you do try a recipe from JWJ, I’d love to know how you liked it! Leave a comment on the blog or the Juggling With Julia Facebook page and I guarantee you I’ll respond. Go Get ‘Em, Ladies!

Spicy Fish Tacos with Crunchy Slaw
Your mouth won’t believe your taste buds!

Spicy Fish Tacos with Crunchy Slaw

Spicy Fish Tacos with Crunchy Slaw

Chicken Meatballs and Vegetable Soup
Who doesn’t love mini meatballs?

Chicken Meatballs and Vegetable Soup -- Juggling With Julia

White Chicken Chili with Greek Yogurt
You’d never know that calcium-boosting yogurt was in this chili!

White Chicken Chili with Greek Yogurt -- Juggling With Julia

Wilted Greens with Egg Topper
Quick and healthy supper!

Wilted Greens with Egg Topper -- Juggling With Julia

Autumn Harvest Chili
A mild, slightly sweet chili without beans.

Autumn Harvest Chili -- Juggling With Julia

Indian Grilled Chicken
(Big-time yum!)

Indian Grilled Chicken -- Juggling With Julia

Roasted Brussel Sprouts
(I *never* liked Brussels before this recipe!)

Roasted Brussel Sprouts -- Juggling With Julia

Shrimp and Bok Choy Stir Fry
(so quick and easy!)

Shrimp and Bok Choy Stir Fry -- Juggling With Julia

Healthy Oven-Fried Haddock
(crunchy and delish, and still low-fat)

Healthy Oven-Fried Haddock -- Juggling With Julia

Heart Healthy Pumpkin Oatmeal Chocolate Chip Cookies
(my kids love these soft, granola-bar type cookies)

Heart Healthy Pumpkin Oatmeal Chocolate Chip Cookies -- Juggling With Julia

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{ 9 comments… read them below or add one }

Carolyn January 23, 2013 at 2:50 pm

Hi Julia! I was at Michelle’s house last Tuesday night. My question is two-fold. 1) Would you consider holding a meeting geared towards helping mom’s encourage and provide healthy eating and food for their kids. 2)Would you ever consider holding a meeting for tween girls (not for mom’s…just the girls there)? If either of those topics ever make it on your schedule I would definitely be interested! Thanks!


Sally January 20, 2013 at 4:59 pm

ok, i could go for a HUGE bowl of that White Chicken Chili w/ greek yogurt right now! love this round up Julie! Also – those roasted brussels sprouts. my favorite veggie to roast!


Juggling With Julia January 20, 2013 at 5:05 pm

Thanks, Sal! Love those brussels (have you tried them with bacon and Parmesan??) It was good to round these up to inspire my local pals embarking on this new health challenge.


Carolyn Copelas January 17, 2013 at 11:51 am

Julie, I sooo appreciate how you make eating healthy seem so simple and obvious (once you spell it out for us and give recipes, that is…). Love your blog!


Juggling With Julia January 17, 2013 at 1:19 pm

Thank you so much, Carolyn! It is so simple, and yet it’s not. Happy to help via new ideas for your kitchen 🙂


Karen Casey January 17, 2013 at 10:41 am

Love them. Thank you! Sorry I missed the talk the other night. Work got in the way!


Juggling With Julia January 17, 2013 at 1:20 pm

Great!! Hope you try some and please let me know what you think. Here’s to a happy, HEALTHY new year 🙂


married to JWJ January 17, 2013 at 7:46 am

this is a really really good post
way to go JWJ!


Juggling With Julia January 17, 2013 at 8:29 am

Very cute 🙂 Thanks, honey!!


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