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Snacks

Zucchini Fritters with Dipping Sauce, gluten-free

By Jen

stack ’em up and eat those veggies

Finally, you can hit your veggie goals!

The struggle is real. I get it.

You know you should be eating more veggies.

You know you should be feeding yourself and your household more veggies.

You actually like vegetables, but you feel like you’re working way too hard “selling” veggies to your kids/spouse/partner/roomie.

This veggie-loaded Zucchini Fritter recipe is your answer to delicious veggies that you and your household will actually be excited to eat! They’re easy to prepare, and any extras are perfect for a quick reheat & eat anytime later in the week. In my house, we enjoy these fritters at any meal of the day, or even for a snack.

Keep the shredding step quick and easy by using a food processor! This is the one I use in my kitchen, and I love it.

But wait, there’s more!

Yes, more veggies. . . you can make these fritters with a variety of different veggies! It doesn’t have to be zucchini. This means you can use up all of those forlorn veggies in your fridge that have been, ahem, patiently waiting for you to finally eat them.

Building a meal with fritters

When adding these to a meal, I typically plate them with some additional protein (i.e. poultry, eggs & egg white scramble, Greek yogurt, seafood, tempeh, etc.), and little bit more slow carb such as fruit or a starchy veggie like squash or sweet potato. The fritter itself is, of course, a good source of non-starchy veggies, but also contains some slow carb (from the chickpea flour), a lil’ bit of protein (from the chickpea flour and the egg), and nourishing fat (from the avocado oil and the egg).

This meal combination works well for my needs, but please do what works for YOU. Your individual needs with regard to protein, carbohydrates and fat may vary, which means you might choose to build your plate differently than mine.

  • Add to your dinner or lunch plate for a delicious, filling, satisfying boost of veggies.
  • Add to your breakfast plate to start your day with some veggies (we love them plated with Trader Joe’s maple breakfast sausage on the side, and some Fage Greek yogurt and fresh fruit).
  • They are easy to pack up for a portable, balanced snack.

And if you have a garden and you are STILL trying to use up the last of your zucchini from this growing season, this is your ace in the hole. Just keep doubling the recipe until you’ve used up your last zucchini. That’s what I do!

Here’s the quick & dirty on this easy recipe: (full recipe below)

what you need:

  • shredded zucchini
  • a few dried herbs, salt
  • some flour (I used chickpea flour, which is a slow-acting carb, and also happens to be gluten-free. Experiment with whatever kind of flour suits you, honestly. It’s all good.)
  • egg
  • oil

what you do:

  • Shred zucchini, salt it, let it sit for a bit, and then wring it out.
  • Mix dry ingredients.
  • Add whisked egg, zucchini, and dry ingredients to bowl and combine.
  • Heat little bit of oil in skillet, and pan-fry mixture by the spoonful for a few minutes on each side.
  • That’s it. If you want to get extra about it, you can make a quick dipping sauce, too.
Print Recipe
Gluten-free Zucchini Fritters with Dipping Sauce
Course Appetizers, Breakfast, Salads & Side Dishes, Snacks
Servings
Ingredients
Zucchini Fritter batter
  • 1 lb zucchini shredded and pressed dry by wrining gently in clean kitchen towel (Shred with food processor or box grater. One pound of zucchini equals about 4 cups grated zucchini; or 2 cups of salted and squeezed zucchini)
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/2 cup chickpea flour (Bob's Red Mill is my favorite.); Also known as besan flour, or experiment with flour of your choice
  • 1/2 tsp ½baking powder
  • 1 egg
  • 1 tsp kosher (or coarse) salt for grated zucchini
  • 1/4 tsp kosher (or coarse) salt to add to fritter mixture
  • ground black pepper
  • Avocado oil for pan frying
Dipping Sauce:
  • 1/2 cup Greek yogurt
  • ¼ avocado mashed (optional)
  • heavy splash of red wine vinegar or fresh lemon juice
  • salt and pepper, to taste
  • 1 garlic clove minced or pressed
  • salt and pepper
  • 1 garlic clove minced or pressed
Course Appetizers, Breakfast, Salads & Side Dishes, Snacks
Servings
Ingredients
Zucchini Fritter batter
  • 1 lb zucchini shredded and pressed dry by wrining gently in clean kitchen towel (Shred with food processor or box grater. One pound of zucchini equals about 4 cups grated zucchini; or 2 cups of salted and squeezed zucchini)
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/2 cup chickpea flour (Bob's Red Mill is my favorite.); Also known as besan flour, or experiment with flour of your choice
  • 1/2 tsp ½baking powder
  • 1 egg
  • 1 tsp kosher (or coarse) salt for grated zucchini
  • 1/4 tsp kosher (or coarse) salt to add to fritter mixture
  • ground black pepper
  • Avocado oil for pan frying
Dipping Sauce:
  • 1/2 cup Greek yogurt
  • ¼ avocado mashed (optional)
  • heavy splash of red wine vinegar or fresh lemon juice
  • salt and pepper, to taste
  • 1 garlic clove minced or pressed
  • salt and pepper
  • 1 garlic clove minced or pressed
Instructions
  1. In a large bowl, combine shredded zucchini with 1 teaspoon kosher (or coarse) salt. Set aside for ten minutes.
  2. Wring out shredded zucchini by bundling it in a clean kitchen towel or cheesecloth and gently squeezing OR by pressing in a colander. Do not skip this step! This ensures the perfect texture fritters (instead of watery, soup-y batter that won't cook properly).
  3. Combine zucchini with remaining fritter ingredients.
  4. In a large, heavy skillet, heat oil over medium high heat (until gently shimmering). Plop batter by spoonful into heated oil. Gently smooth flat with spoon. Optional (but highly recommended): Place a spatter guard over the pan.
  5. Cook 3-4 minutes each side. (Reduce heat to medium as needed.)
  6. Place on a paper-towel lined plate or platter to cool slightly before serving.
  7. Optional: Combine dipping sauce ingredients. Serve on side, for dipping or drizzling.

Filed Under: Featured, Recipes Tagged With: gluten free, gluten-free, plant-forward, vegetables, veggies, zucchini

10 Real Food Snack Ideas

By Jen

hard-boiled egg and carrot sticks, roasted pumpkin seeds, and apple with coconut ginger cashew buter

Real food snacks are fueling, tasty, and satisfying! It’s hard to say that about most of the junk that’s sold as quick-grab snacks. Picture those impulse-buy snack options stacked by the register in just about every store. Yeah, you know exactly what I’m talking about.

You know that hangry moment when you’re stuck roaming the aisles of the gas station shop, and your main choices seem to be Doritos, Cheetos, and Jolly Ranchers? (I have to admit, though, the options do seem to be improving a little bit these last few years. So encouraging, right?!)

10 Satisfying, Real Food Snack Ideas

If you are trying to swap out highly processed snacks with real food snacks, here are a few ideas to get you started. Aim to include a combination of at least two macronutrients if possibile (i.e. protein & fat, or carb & fat, or protein & carb). Doing so typically leaves you more satisfied and energized.

  • nut butter and apple slices
  • roasted pumpkin seeds and dried fruit
  • single-serving pack guacamole and red pepper strips
  • hard-boiled egg and carrot sticks (That small container in the pic is salt and pepper. I keep that little container always filled in the cabinet, so I can just grab it quickly when packing this snack.)
  • pear slices and a sharp, flavorful cheese
  • single-serving pack of olives (I get mine at Trader Joe’s) and a clementine
  • hummus and veggies
  • peanut butter and celery sticks
  • roasted mixed nuts
  • cottage cheese and fruit

Snacking and “appetite awareness”

To be honest, I’m much less of a snacker since I focused my diet on real, whole foods, and, frankly – started eating MORE at mealtime, and making sure my meals almost always include protein, fat, and slow-digesting carbs. I feel more satiated by my meals, and don’t always need a snack to get me through to the next meal. It’s pretty convenient, actually! I used to be the queen of snacks, packing SO many snacks everywhere I went. Once I focused on feeling nourished instead of famished, I discovered that I had much less need for snacking. Nourished, not famished!

If you are feeling the need to snack constantly throughout the day, check in with yourself at mealtime for some “appetite awareness”.

Are you eating to satiety at mealtime?

Is it possible that you’re simply not eating enough to meet your needs at mealtime?

Or are you missing out on certain macronutrients (protein, fat, or carb?) in your meals, leaving you with that “always hungry” feeling?

That being said, there are days when we’re going to feel a bit hungrier than other days, and you might need a snack or two. And we all have those days when nothing goes according to plan – a delayed meeting, crazy traffic delays, a last-minute trip to the pediatrician’s office, and then lunch or dinner didn’t happen when you needed it to. It makes a world of difference to keep something stashed in your bag, to get you through until mealtime. By packing your own snack, you’ll guarantee that it will be real food that will fill you and fuel you.

I’m always looking for more real-food snack ideas . . . what do you like to pack?

Print Recipe
10 Real Food Snack Ideas
Course Snacks
Servings
Course Snacks
Servings

Filed Under: Recipes Tagged With: real food, snacks

Gingerbread Spice Energy Bites with Collagen

By Jen

I have a confession to make. I’m pretty lazy when it comes to snacks. I typically don’t prep snacks, because I find it a lot easier to simply grab a small piece of fruit and some nuts or roasted seeds, no cooking or prep necessary. The holidays, however, having me feeling a bit inspired, though. Also, my kids are kind of bored with the fruit-and-nuts-every-single-day snack plan, so I developed this recipe for us all to enjoy something festive that would help us get out of our snack rut.

These cute, little energy bites will satisfy your craving for something sweet, and the yummy gingerbread spices will have you humming all of your favorite holiday tunes in no time. They also deliver a ton of nutrients thanks to fiber-rich dried plums, good fats from the cashews, and a small dose of collagen.

Once known as “prunes”, but since re-branded as dried plums, these powerhouses pack some serious antioxidant punch. In addition, dried plums’ combination of soluble fiber and the natural sugar sorbitol help keep things moving along in the digestive tract quite nicely, if ya know what I mean. Soluble fiber is also very effective at keeping blood sugar levels stable, increases your body’s sensitivity to insulin, and leaves you feeling satiated.

I included a couple of tablespoons of hydrolyzed collagen (a.k.a. collagen peptides or also collagen hydrolysate) in this recipe for a couple of reasons. First, it adds a small amount of protein to the energy bites. Second, collagen provides certain amino acids that our diets can often be lacking, even if we are eating adequate protein in general. There’s some evidence to indicate that collagen, in its variety of forms, confers a wide range of health benefits.

These no-fuss energy bites involve just a quick zip of four simple ingredients in your food processor. Feel free to double the recipe (honestly, you probably will want to eat a double batch of these). If you don’t have any gingerbread spice blend on hand (sometimes my local market stocks it), you can make a quick batch of this gingerbread blend. That recipe yields enough for this recipe, plus some extra to sprinkle on your morning oats, or in your coffee for a treat! And, if you want to skip making the blend, I listed in the recipe instructions the exact amount of each spice you’ll need to get you through just this recipe. You do you.

Process cashews until they take on a crumb-like texture.

 

Your dough will be ready for rolling when it looks like this. It should feel slightly tacky.

 

These are the cashews and prunes (er, dried plums) I often use for this recipe.


Print Recipe


Gingerbread Spice Energy Bites with Collagen

Course Snacks

Servings
energy bites


Ingredients
  • 3/4 cup raw cashew pieces
  • 15 bite-size prunes/dried plums (equivalent to approximately 2/3-3/4 cup)
  • 1 teaspoon gingerbread spice blend (store-bought OR 1/4 teaspoon each cinnamon, ground ginger, and allspice, plus 1/8 teaspoon each nutmeg and ground cloves)
  • 2 tablespoons collagen powder (a.k.a. collagen peptides, hydrolyzed collagen, or collagen hydrolysate)

Course Snacks

Servings
energy bites


Ingredients
  • 3/4 cup raw cashew pieces
  • 15 bite-size prunes/dried plums (equivalent to approximately 2/3-3/4 cup)
  • 1 teaspoon gingerbread spice blend (store-bought OR 1/4 teaspoon each cinnamon, ground ginger, and allspice, plus 1/8 teaspoon each nutmeg and ground cloves)
  • 2 tablespoons collagen powder (a.k.a. collagen peptides, hydrolyzed collagen, or collagen hydrolysate)


Instructions
  1. Pulse cashew pieces in food processor until they take on a crumb-like texture (see picture).

  2. Add remaining ingredients, and process until it forms into a slightly tacky dough-like texture (see picture).

  3. Using a tablespoon or small, cookie-dough scoop, portion out dough a tablespoon at a time, and roll into balls. Store in the refrigerator.

Filed Under: Recipes Tagged With: dairy-free, gluten-free, grain-free

5-minute Hummus

By Jen

If someone had told me a few years ago that someday I’d routinely be making my own hummus, I would have laughed at the absurdity. Well, never say never. These days, I make it on a regular basis – maybe once every two or three weeks as part of meal prep.

I used to believe that making hummus would be difficult and time consuming, and I didn’t see any need to make my own when I could simply buy it at the store.  I was motivated to finally try making my own when I got tired of paying SO much for those tiny little tubs of hummus at the supermarket (have you seen the price lately??). Also, as I began to read nutrition labels a bit more closely, I realized that many hummus brands contain poor quality, inflammatory, highly refined oils.

When I make my own hummus, I’m not only saving a bit of money, I’m also able ensure that it doesn’t contain those icky inflammatory oils. And the best part? I was pleasantly surprised to learn that making hummus is ridiculously easy! Seriously, if you know how to turn on your food processor, you can make hummus.

Hummus is a great addition to a bowl meal.

Hummus is super versatile, which is a nice bonus when you’ve actually taken the time to make it yourself. We enjoy it as a dip with veggies for a snack, in a mediterranean bowl meal, added to a salad or wrap, or even thinned with red wine vinegar to make a creamy dressing. It’s also delicious spread it on roasted eggplant slices, for a hearty snack or a side to round out your meal. It’s a meal prep staple in our house.

Give it a try in your meal prep this week! I swear it will make your life easier as you pack lunches and throw together meals.?

An easy, well-rounded snack: hummus and veggies.

Great as a spread on roasted eggplant slices with greens.

 

 

 

 

 

 

 

 

 

Print Recipe
5-minute Hummus
Course Appetizers, Snacks
Cuisine Mediterranean
Servings
Ingredients
  • 2 14-15oz. cans chickpeas, drained and rinsed (or, if cooking your own chickpeas, 3 1/2 cups cooked chickpeas)
  • 2 cloves garlic
  • 2/3 cup tahini
  • juice of two lemons
  • 2 ounces water (Add more if hummus is too thick for your liking. Different batches of chickpeas have varying water content, which can slightly affect how much water you'll need.)
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon salt
  • dash of cumin
Course Appetizers, Snacks
Cuisine Mediterranean
Servings
Ingredients
  • 2 14-15oz. cans chickpeas, drained and rinsed (or, if cooking your own chickpeas, 3 1/2 cups cooked chickpeas)
  • 2 cloves garlic
  • 2/3 cup tahini
  • juice of two lemons
  • 2 ounces water (Add more if hummus is too thick for your liking. Different batches of chickpeas have varying water content, which can slightly affect how much water you'll need.)
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon salt
  • dash of cumin
Instructions
  1. Add all ingredients except water to a food processor, and blend until almost completely smooth.
  2. Add water as processor is running, and blend until completely smooth.

Filed Under: Uncategorized Tagged With: easy, quick, vegan, vegetarian

Steel-cut Oat PB&J Energy Bites

By Jen

Ok, kinda weird, but I think energy bites are the cutest snack. Agreed? I’m usually too lazy to make them because I’m happy to just grab a small handful of nuts and some fruit instead, no prep necessary. However, on the rare occasion I do make them, I always think to myself, “why aren’t I making these more often?”.  These are so nutrient dense that a little goes a long way. Like, two of these would probably cover your snack needs.

I created this recipe with my kids in mind, because they love PB & J, and I thought it would be fun to recreate those flavors in an energy bite. And, honestly, I knew I would want to eat a bunch of them myself, too. I used raisins to impart the grape jelly flavor, and included a balance of protein, fat, and slow carbs to ensure these morsels live up to their “energy bite” label. Feel free to sub out the peanut butter with sunflower butter if you need to keep things peanut-free.

I soaked the oats overnight first (really, it’s no big deal at all), to soften them and make them more digestible. Soaking directions are included in recipe below.

 

Print Recipe
Steel-cut Oat PB & J Energy Bites
Course Snacks
Servings
energy bites
Ingredients
  • 1/2 cup steel-cut oats (+ 1/2 cup warm or room temp water + 1 tbsp something acidic like lemon juice, kefir, or plain yogurt)
  • 1/3 cup peanut butter or sunflower butter sugar-free
  • 1/2 teaspoon vanilla extract
  • 3 tablespoons raisins finely chopped
  • 1 tablespoon honey
  • 4 scoops (or the equivalent of 2 servings total) plain unsweetened protein powder (I used Teras Whey)
Course Snacks
Servings
energy bites
Ingredients
  • 1/2 cup steel-cut oats (+ 1/2 cup warm or room temp water + 1 tbsp something acidic like lemon juice, kefir, or plain yogurt)
  • 1/3 cup peanut butter or sunflower butter sugar-free
  • 1/2 teaspoon vanilla extract
  • 3 tablespoons raisins finely chopped
  • 1 tablespoon honey
  • 4 scoops (or the equivalent of 2 servings total) plain unsweetened protein powder (I used Teras Whey)
Instructions
  1. Place the oats, water, and acidic medium (see above) in a small, covered jar to soak overnight. No need to refrigerate this. In the morning, drain oats in a fine-mesh strainer for a few minutes. Using the back of a spoon, press the oats to get a bit more of the liquid out. If you don't have a mesh strainer, just use a clean dish towel to gently wring the liquid out of the oats.
  2. Place the drained oats and all remaining ingredients in a bowl and stir to combine thoroughly.
  3. Roll into approx. 1" balls. Yields about 15.

Filed Under: Recipes Tagged With: kid-friendly, nut-free, protein

Curry Coconut Roasted Cashews

By Jen

If you get a little too excited about all things sweet & salty (yup, me too), this is THE snack for you. Sure, you can buy roasted nuts at the store, but they won’t taste anywhere near as good as these. And store-bought nuts have likely been roasted in less-than-stellar quality oil (go check that ingredient list on those nuts in your pantry now!). Plus, these are so easy to make, and involve no clean up, really, if you line your baking sheet with parchment paper.

As far as snacks go, you can’t go wrong with nuts. They’re loaded with satiating, nourishing good fats, and a bit of protein and carbs, too. When roasted, spiced, and salted, they satisfy that snack-time hankering for something crunchy and flavorful. And that curry powder can help fight inflammation and aid digestion.

Print Recipe
Curry Coconut Roasted Cashews
Course Snacks
Servings
Ingredients
  • 1 1/2 cups raw cashew pieces I get mine at Trader Joe's
  • 1 tbsp of curry @frontiercoop is my absolute favorite.
  • 1 teaspoon coconut oil (again Trader Joe’s FTW)
  • 1 tablespoon water
  • 1 tablespoon honey
  • 1/2 teaspoon salt
  • . Preheat oven to 250F. Line a large rimmed baking sheet with parchment paper.
Course Snacks
Servings
Ingredients
  • 1 1/2 cups raw cashew pieces I get mine at Trader Joe's
  • 1 tbsp of curry @frontiercoop is my absolute favorite.
  • 1 teaspoon coconut oil (again Trader Joe’s FTW)
  • 1 tablespoon water
  • 1 tablespoon honey
  • 1/2 teaspoon salt
  • . Preheat oven to 250F. Line a large rimmed baking sheet with parchment paper.
Instructions
  1. Melt the coconut oil in a small bowl, and then whisk in the remaining ingredients except for the cashews.
  2. Dump the cashews onto the baking sheet. Pour your spice/oil mixture over the cashews, and gently mix together with a spatula, ensuring that the nuts are completely coated. Spread out evenly on baking sheet.
  3. Bake at 250F for approximately 40 minutes, or until the cashews look toasted, and appear mostly dry.

Filed Under: Recipes Tagged With: cashews, coconut, nuts

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About Me:

Hi, I’m Jen, and welcome to Nourished Not Famished. Here you’ll find recipes, meal ideas, and wellness tips to thrive without deprivation or restriction. I like to keep healthy changes simple, and grounded in a real-life approach (the secret to making it stick!).  Find out about more about me here, and how you can work with me!

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So, you're feeling motivated to make some healthy So, you're feeling motivated to make some healthy changes. Yay, You! 🎉👏👏👏 The secret to making it all happen is . . . there is no secret. The unsexy truth is real change happens (and sticks!) through long-term consistency with the basics.

Nope, the Six-Week Shred plan isn't the magic bullet some huckster is trying to tell you it is. 

It's all about practicing the basics, with a focus on *making them happen in a way that works for you today, this week, this month*. 

And knowing that "what works right now" will change over time.

That's where the Practice Mindset helps! 👇
1️⃣ Practice a small change for a set period of time.
2️⃣ Next, pause and reflect: How did it go? What worked, what didn't, and why?
3️⃣ Proceed if it's working, or Pivot if needed (tweak the change to better fit your life).

Those unsexy basics to practice?
👉Eat more whole (or minimally refined) foods,.and less of the highly refined stuff. (Notice that I didn't say "none"?)
👉Balance your plate at meals with protein, healthy fats, and carbs. Keep it colorful, with plenty of plants in the mix.
👉 Sleep, rest, recover.
👉 Do what you can to manage stress.
👉 Move your body daily (walking is great!). Build your strength. #makesomemuscle
👉 Spend some time doing fun things that help you connect with yourself. #selfcare
👉 Get outdoors. Natural light, Vitamin D, fresh air, and nature are key. (You are a living thing, remember? 😉)
👉 Connect with people and experiences that nourish you.

Hit up my blog (link in bio @nourished.not.famished ) for ideas, tips, and resources to help you get cracking on practicing those unsexy basics. 😘

Which of these basics is your practice priority right now? How's it going?
.
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#makeitstick #tinyhabits #healthyhabits #practicenotperfection #nourishednotfamished #skillpower NOT #willpower
#changeskills #eatingskills #kitchenskills #balancedplate #simplenutrition #movement #sleep #stressrelief #ditchthediet  #resistancetraining #strength #metabolichealth #fitover40 #fitover50
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Reminder📣. . . these un-sexy, SIMPLE basics ge Reminder📣. . .  these un-sexy, SIMPLE basics get the job done! Not just during the holidays, but *all year long*. And simple is just what you need right now, isn't it?

Why do they work? 
👉 Because all of these habits focus on *giving yourself what you need to thrive*. 🌱 

I invite you to try this:
👉Spend a few months TRULY practicing these simple habits most of the time. Start with just one, or a few (✨Start small, and add as you feel ready.✨)
👉TIP: Sleep is a great one to start with, because it's the foundation that holds up everything else. 

As you practice these habits, pause and observe:
🤔How do I feel? 
🤔How am I performing, physically and mentally? 
🤔How is my energy?
🤔How do my clothes fit?
🤔How have my longer-term health indicators like blood pressure, cholesterol levels, and blood glucose levels changed?

If you truly desire healthy changes that
✔️feel sustainable
✔️ yield results
✔️ and STICK,
stop relying on willpower!

🌟Focus your efforts on *meeting your needs*, rather than restricting and depriving.🌟
.
Stay in a groove with these habits this month, and you might just discover come January 1st that you feel ready to tackle the new year, no over-the-top diet and intense workout plans necessary! 

👉By then, you'll have already established the habits you need that let your biology work for you for optimal wellness, instead of relying so heavily on willpower.👈

Who's with me?! Will you be KISS-ing your way through the holiday season?? 

#mistletoe #healthyhabits #nourishednotfamished #tinyhabits #atomichabits #wellness #healthy #balancedplate #sleep #stressrelief #circadianrhythm #movement #everythingisconnected #holidays #december #protein #veggies #christmas #nourished #honoryourhunger #ditchthediet #fitover40 #fitover50
The most delicious form of self care: meal prep. 💕 (See stories for deets on this Turmeric Pepper Chicken & Asparagus!) 

During this busy holiday season, your needs often end up on the back burner. 
Which can leave you feeling hangry, exhausted, and ravenous by the end of the day. 
(You know, that feeling when you walk in the door and dive head-first into the bag of chips? #beentheredonethat 🤷‍♀️)

Packing up a few nourishing lunches is a surefire way to boost your midday energy during the week, and leaves you feeling *satisfied* at lunchtime. 

👉 You don't have to make fancy, fussy recipes.
👉 Instead, keep it simple & balanced by packing a lunch container of some protein, fat, carbs, and veggies and/or fruit. Leftover dinner is a great shortcut! 
👉 If takeout is part of your lunch plan, be strategic about ordering meals that will actually nourish you (yup, that means protein, fat, carbs, and veggies and/or fruit).

Is lunch a pain point for you, too?

Would you love the convenience of having it all ready ahead of time?

✨For lunch ideas 
and my top picks for leakproof lunch containers, 
check out my website at link in my bio @nourished.not.famished ✨

Head to "My Favorite Things" section of my site for my top container picks! 

#lunch #whatsforlunch #realfoodfastfood #mealprep #balancedplate #simplenutrition #ditchthediet #tinyhabits
#healthyhabits #poweryourlife #eatingskills #kitchenskills #plantforward #omnivore #fitover40 #fitover50 
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'Tis the season for "Now just isn't a good time to 'Tis the season for "Now just isn't a good time to start". 😂 You, me, and everybody else are very susceptible to believing that it's just too dang hard to stick with *any* healthy choices right now (and that you'll revisit your health come January 1). 🤔

Well, I am here to help you bust that myth! 💥

👉Ditch that all-or-nothing thinking that's getting in your way! 

👉 Instead of saying "screw it", shift your mindset to Just Start. Focus on simple, tiny actions that feel like, "Yeah, I can get myself to do that." 

👉 Small, sustainable actions build the consistency that creates powerful, lasting results. Forget "go big or go home". (You've got enough life experience to know that approach doesn't work.)

👉 Remember that something is better than nothing.🙌💪 

What's one small thing you can do *today* to nurture your health? Drop a comment!

TWO STEPS TO GET YOU GOING: 

1️⃣
Name one action that:
✅ is a baby step toward a bigger (or more robust) habit or outcome you *really* want in your life, and aligns with what you value with regard to your health and/or your life.
✅ you actually have the ability to do
✅ feels actionable enough that you can get yourself to do it

2️⃣
Figure out:
✅ When & Where you will do this tiny action
✅ how long you will practice this tiny action

✨*TIP: stacking this new, tiny action onto an action or event that's already in your day can seriously boost your follow through.✨

For example:
👉When I'm waiting in the coffee shop line/school pick-up line/etc., I will spend one minute focusing on my breath. (Mindful moments matter! 😊) .

👉While I brush my teeth in the morning, I will hold a squat position to strengthen my body.

👉Before I return to my desk after lunch, I will move my body for five minutes (a lap around the building? Up and down the stairs? A lap or two around the office parking lot? Do whatever works for you.).

👉In the middle of dinner, I will put my fork down for at least two minutes and check in with whatever signals my body and brain are sending me.

What are your tiny actions today that are bridging you to the life you want to be living? 🌞

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#Juststart #tinyhabits #changeskills 
#holidays

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