FUEL YOUR WEEK: 11/30/2021
Updated: Dec 7, 2021
Food is Fuel NYC brings you the latest, each week, a variety of nutrition topics to prioritize your lifestyle, new recipes to bring to your table, the latest snacks to fuel the day, and motivation to keep you moving toward your goals.
Check out the social media comment of the week below - it may have been you!
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NUTRITION IN FOCUS
3 Holiday Survival Tips (to use during any event/holiday)
Holiday Survival! Wait… Survival? Why are we trying to survive during a time when we should be enjoying ourselves, spending time with family, being in the moment, relaxing with a few days off?
I’ll tell you why...
...people DECIDE to treat this time of year like a battle and define it as surviving because they don’t plan or because they haven’t set themselves up for success before hand. These are the people that gain the usual 1-5 pounds during this time. Gaining some unwanted weight wouldn’t be so much of problem if we knew how to “get back to consistency” after the holidays, but most people don’t and then hold onto the unwanted weight change. That compounds over time.
My clients who have solidified individualized eating habits that serve them and put them inline with their goals - go into this time of year not surviving, but MAINTAINING HABITS. There’s no build up, there’s no catastrophizing, there’s not sweating it out and strapping on the battle armor. That doesn't mean it’s simple - there are some reminders we talk through and I want to share a few of those with you here.
There are usually NINE challenges most people face during the holidays and there are solutions to them - I want to share three of them here PLUS your super power.
🍸 4 Non-alcoholic drink goal: focus less on an alcoholic drink limit and more of a non-alcoholic drink goal to reduce the reason for having alcoholic drinks other than enjoying them.
🗣Social Comebacks: tactfully set yourself up for that usual family member or friend that decides to comment on your food choices, your goals, or your progress.
🍲 Eat! Don’t save up: Plan to feed yourself vs saving up for the main meal - you’ll likely over eating because you’ll be BIOLOGICALLY hungry.
🦸♀️ Finally - your SUPER POWER is Satiety! At anytime during a meal you can check in with yourself. No one is stopping you from feeling your satiety and letting yourself know if you want to slow down eating, speed up eating, fill up your plate more, put your fork down, etc. If you’re TRULY hungry, eat. If you’re reaching satiety, slow down your eating, share a story instead.
You have so much control over YOU. You got this! Go enjoy the holiday.
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RECIPE of THE WEEK
Quick Pea Curry (it's easy than you think)
💥🤯🤤Fiber through the roof and flavors that will blow your face off! If you need a change of the usual flavors that come with fall this Quick Pea Curry, and easy let me add, is going to do the trick.🤤🤯💥
🥣🥔🍅🍲It’s easy to see more than five ingredients and ones we may be less familiar with and pass on a recipe - but it’s important for us to expand our horizons and our palate. If you’re a parent, it’s a great opportunity to introduce your children to new flavors, smells, textures, ingredients, and show them you’re not afraid to try something new. As always I attempt to cook multiple servings with less clean up and this curry recipe fits the bill. Make it even more versatile by adding some prepared protein like roasted chicken or sauteed cubed tofu.
√ 1 medium onion, finely chopped
√ 2 garlic cloves, minced
√ 1 TBSP curry powder
√ 2 cans (14.5 oz each) diced tomatoes, undrained
√ 2 cans (15 oz each) chickpeas or garbanzo beans, rinsed and drained
√ 2 cups cubed peeled sweet potato (about 1 medium)
√ 1 cup light coconut milk
√ 2 tsp sugar
√ ¼ tsp crushed red pepper flake
√ To add on top: 1 cup uncooked whole wheat pearl couscous, ½ cup frozen peas (6 oz), ¼ tsp salt, chopped fresh parsley, plain greek yogurt (optional)
1.) In a large cast iron skillet, heat your oil over medium heat.
2.) Saute onion, garlic, and curry powder for 3-4 minutes until tender, then pour your canned tomatoes, chickpeas, coconut milk in. Follow that with the sweet potato, sugar, and pepper flakes - stir to combine and bring this all to a boil.
3.) Reduce the heat and simmer uncovered 25-30 minutes until the curry mixture is thickened and potatoes are tender.
4.) While your curry cooks prepare the couscous and peas separately. Use frozen peas and 90 second microwavable couscous (or rice) to save time.
5.) Serve curry in bowl and top with the couscous, peas, parsley, and yogurt for a great cool texture.