Category Archives: Food

Recipes and nutritional information.

Quick and Healthy Comfort Food

The other night I found myself hungry and wanting to go out and buy dinner. I also wanted to eat something healthy and knew that anything I bought would not be as good as something I made. I took a look in my fridge and decided on something that could be made in 15 minutes. The following recipe is for two servings.
Egg meal

1/2 cup quinoa
1 cup water
2-3 carrots
2 medium-sized zucchini
1 cup crimini mushrooms
2 eggs
1-2 tbsp. extra virgin olive oil
Salt, pepper, and any other seasoning you like

I took out my package of tri-colored quinoa and put one cup of water and 1/2 cup of quinoa in a saucepan. Once it started boiling I covered the pan and set a timer for 10 minutes and lowered the heat to a simmer.

While the quinoa cooked I put a pan to heat at medium, peeled the carrots and then cut all the veggies in large pieces. I then tossed all the veggies in a bowl with some EVOO, salt and pepper, and threw them all in the pan. I let the veggies cook for the same time as the quinoa, stirring occasionally until they were just fork tender – I like my veggies with a bit of crunch .

Once the timer went off, I checked the quinoa to make sure all the water had cooked off and then turned the heat off. I split the cooked quinoa into two bowls, added the veggies, and then put the pan back on the medium heat to cook two eggs over-medium.

Once the eggs finished cooking to my liking, I slid the cooked egg over the quinoa and veggies, added a bit of salt and pepper and VOILA! Enjoy 🙂

Lunchtime Kale

I recently tried out Evolution, a healthy, quick, food option around the corner from my house and was pleasantly surprised by the salad I chose. I decided to recreate the meal at home and it was equally delicious, so I wanted to share the recipe. I found everything I needed at Trader Joe’s – including pre-cooked lentils, the dukkha spice mix, and jar of roasted red peppers.

Photo by IM

Photo by IM

2-3 cups of Kale
1/2 cup Cooked Lentils
1/4 cup Shredded Carrots
1/4 cup Chopped Roasted Red Bell Pepper
1/2 cup Cooked Zucchini or  Persian Cucumber
1/8 cup Pepitas
Feta Cheese
Lemon Tahini Dressing
(I made my own with a little over a tbsp of toasted sesame oil, a tbsp of dukkha spice mix, and juice from half a lemon)
Enjoy! 🙂

Simple Tofu


1 tsp Canola oil
Firm tofu (cubed)
Zucchini (sliced)
Soba noodles
2 tbsp Sesame Soy Ginger marinade
Optional: Sesame Seeds
Sliced Almonds

Step 1: Heat up a medium-sized pan and add a teaspoon of canola oil. Place the cubed pieces of tofu in the pan and let cook for 1-2 minutes. Keep flipping the cubes to cook each side.

Step 2: While the tofu is cooking, put a pot of water to boil. Once the water starts boiling, add the soba noodles and cook for the amount of time specified on the package (this will be anywhere from 3-7 minutes depending on the noodle). Once done cooking, drain and run cool water over the noodles. Place to the side. *Make sure to check the package for portion sizes.

Step 3: Add sliced zucchini and broccoli to the tofu and sprinkle a pinch of salt on top. Let cook for one minute.

Step 4: Add a tablespoon of water to the pan and cover for about 3-5 minutes. Lower the heat a bit to get a good steam. The veggies are ready when the broccoli is fork tender.

Step 5: Once the veggies are steamed, uncover the pan, and add soba noodles and the sesame soy ginger marinade. Toss in the pan and transfer to a plate or bowl. Garnish with sesame seeds or toasted almonds.


Breakfast for Dinner

Some nights you just don’t feel like cooking. You need something fast and healthy  STAT. So my solution? A little breakfast for dinner. For this dish I used what was in my fridge for veggies (zucchini and orange peppers) but you can always use what you have – broccoli, peppers, sprouts, kale, etc. And for those that just can’t live without meat – you can always add a small amount of steak, bacon, or sausage.

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5 Minute Breakfast

Sometimes I want something a little more substantial for breakfast, but I know a bagel and cream cheese or greasy egg sammy is not going to cut it. So here’s my quick, easy, and tasty alternative that keeps me full and satisfied for hours.

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Ahi Tuna Heaven

Photo by IVM

For a delicious, quick meal that combines carbs, proteins, and good fats, try this ahi-tuna recipe. It’s great hot or cold, so don’t forget to make a little extra for leftovers. 🙂

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Food Ideology

Diets put you in a box, but every body is different. You really do have to try a few things to figure out what eating plan helps you stay healthy and energized. No matter which plan you pick, all ideologies advocate eating as many whole, natural foods as possible. Below is a short list of some of the latest approaches to healthy eating.

*Tip  – As you try different foods, keep a journal to see how your body reacts. If you ever feel gassy, tired, anxious, or achy after eating a particular food you may have an intolerance and should consider taking it out of your diet altogether.

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You Are What You Eat

Image by IVM

When it comes to what we eat, awareness is key. If you want to change the way your body looks, you need to be aware (and accountable) for every bite and sip you take. While I don’t believe in constant food monitoring, I do believe that tracking your food for 3-7 days every couple of months is a good way to keep mindful of whether or not you are meeting your nutritional needs, and eating in a way that will  fuel your body. Remember that you are what you eat, so take the time to feed your body healthy foods now, and you won’t have to take the time later to deal with health issues. Below are a few resources to help you track your meals:

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The Food Trinity

Photo by IM

One major fact about fitness and health that got drilled in at the  SCW Mania fitness conference this past year; diet determines 70-80% of our physique. What does this mean? Well, it means that you can exercise till the cows come home, but if you’re not paying attention to what you’re putting into your body as well, you’re not going to get the results you want. So let’s go over some basics.

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Staying on Track


Photo by IVM

Many people who want to lose weight are motivated to stay consistent with their workouts and healthy eating, but when they go out with friends or travel, they find it difficult to stay on track. Truth is, we all get minor setbacks anytime we are reaching for a goal. The best way to keep moving forward is to acknowledge these slips, learn from them, and continue progressing.

That being said, here are a few tips to stay on track whenever you’ve got a full social calendar or trip ahead of you.

1. Plan ahead

At the beginning of the week take a look at your schedule and add in work out times that make sense for that weeks activities. If you are going out of town make sure to plan out your exercise. Get up a little earlier and go for a walk or run, find a local gym that you can access, or look up a no-equipment workout that you can knock out in 30 minutes. *And don’t forget to pack the proper clothes and shoes.

2. Set some limits

It’s hard to set drink limits when you hand over a piece of plastic to the bartender, but when you have cash in hand, it’s less likely you’ll go overboard. Determine a drink limit for yourself and then withdraw a set amount of cash from the ATM. Only use the cash you’ve taken out…no more ATM trips.

3. Be food ready

Most healthy eating plans get derailed at happy hour so be sure to have a plan of attack. Checking out the menu online before you go will give you a better chance of picking out a healthy option. If there aren’t any, you can make sure to grab a quick (healthy) snack on your way there.

If you are traveling to a place where there are limited healthy options, bring a couple of portable healthy snacks with you – low fat string cheese, trail mix, nuts, granola, etc.