Search

Better Than Doordash...

What you eat will make or break your fitness results, so if you aren’t happy with your current body, your diet could probably use some improvement.

Question: how many of your meals are being delivered in a paper bag to your front door?

I realize that finding the time to cook and eat healthy meals is a challenge for many people and so I’d like to introduce you to the Nourish Bowl.

What is a Nourish Bowl? It’s a simple meal that consists of greens, protein, healthy fat, veggies, healthy carbs and various flavor adds.

A Nourish Bowl could be enjoyed for any meal of the day, is quick to assemble, and is the perfect alternative to high calorie take-out meals.

Build Your Own Nourish Bowl

Below are the ingredient categories that make up a successful Nourish Bowl. Select one item from each category to customize your very own meal.

Start with Greens: A healthy serving of daily greens is essential for good health, and so our Nourish Bowl always begins here. Your greens may be cooked or raw, whichever you are in the mood for. Choose from:

Spinach Kale Collards Arugula Romaine Micro Greens Sprouts Mustard Greens Swiss Chard

Add Protein: Protein is important for supporting your fitness progress, in addition to providing you with usable energy to power your day. Be sure to vary the protein that you choose from time to time. Choose from:

Eggs

Beans

Lentils

Fish or shellfish

Chicken, Beef, Turkey

Add Healthy Fat: It’s vital that your diet contains healthy fats, so don’t skip this category! Healthy fats help to keep you satiated, a benefit that will pay off in fewer calories consumed over the long haul. No more energy crashes in the afternoon! Choose from:

Avocado Nuts Seeds coconut Olives

Add Veggies: Colorful, vibrant, organic, seasonal vegetables become the star of this meal. Take time to chop or dice your fresh veggies into a pleasing size before adding to your bowl. Raw, steamed or shredded. Combine your favorites:

Zucchini Bell peppers Cucumber Tomatoes Cauliflower Radish Snap peas Cabbage Carrots Parsnips

Any other veggies of your choice (Broccoli❤️)

Add Healthy Carbohydrates: Wholesome carbohydrates are important for maintaining that pep of energy in your step, so be sure to include a serving of ONE of the following in your bowl. Choose from:

Quinoa Sweet Potato Brown or Wild Rice Beans (they do double duty as a protein and a carb!) Corn Peas

Finish with Flavor Add-Ons: Here’s where you could really let your creativity shine by adding your favorite fresh herbs or dressings to increase the flavor and enjoy-ability of the bowl. Choose from:

Chopped fresh herbs (cilantro, basil, dill) Dried herbs Homemade dressing Homemade sauce Vinegar Hummus- homemade preferred Lemon juice

I’ve posted an example Nourish Bowl here for you to enjoy and to get your ideas going as you begin to design and enjoy the Nourish Bowls of your own creation.

One of my secrets GO TO for healthy meals when I am too busy to shop, cook, etc. is the DONE-FOR-YOU-MEALS. I keep these on hand in my fridge and freezer for delicious meals ANYTIME!

Don’t forget to get your fitness on by exercising 3-5 times each week. Remember that for your workouts to be effective they must be challenging, progressive and consistent.😘

If you aren’t yet one of my amazing clients, but you’ve thought about it, reach out to me today. I’d love to hear from you and to get your program dialed in for maximum results!

Rose

916-204-7729

www.HealthyHabitsOnlineFitness.com



Quinoa Nourish Bowl


What you need: Servings: 2

¼ cup uncooked quinoa ½ cup chicken or veggie broth 1 Tablespoons spaghetti or marinara sauce 1 teaspoon water 1 -3 cups fresh spinach 2 hard boiled eggs, peeled and sliced in half ½ avocado, pitted and chopped 6 cherry tomatoes, halved sea salt and black pepper to taste

Instructions

1. Combine the quinoa and broth in a small pot over medium high heat. Bring to a boil, reduce the heat and cook, covered, for 15 minutes. Remove from heat and mix in the spaghetti sauce.

2. In a small skillet place the water over medium heat. Add the fresh spinach and sauté until tender.

3. Divide the quinoa between two bowls and top each with one of the eggs, and half of the spinach, avocado and tomatoes. Season to taste with salt and pepper. Enjoy!

Nutrition One serving equals: 323 calories, 15g fat, 33g carbohydrate, 286mg sodium, 8g sugar, 10g fiber, and 15g protein.





2 views0 comments

Recent Posts

See All