Balsamic Roasted Carrots Recipe

carrots recipe

This week I was all about the carrots.  I may have inadvertently purchased a giant bag of them! So I thought to myself what am I going to do with all of these carrots? *lightbulb goes off*  Some of the carrots were destined to become soup, others were juiced, and the rest– balsamic roasted carrots! yum!

We already know how important it is to eat more veggies. If you don’t, you can read more about that here. One of the barriers to not getting enough veggies into our diet is just simply not knowing how to cook them and make them taste great. I’m no chef, but this simple carrot recipe is one delicious way to add some vegetables onto your plate.

carrots recipe

Carrots are full of Antioxidant Benefits

Yes carrots are abundant in beta-carotene (which converts into Vitamin A to promote healthy vision) but did you know it also has an abundance of other antioxidants? …like vitamin C, alpha-carotenoid, lutein, coumaric acid, cyanidins, and more good-for-you phytonutrients. The point is, all of these antioxidants help protect your heart, your vision, and even show cancer prevention benefits. So get some carrots in your life!

Why Carrots are a great side dish

They are easy to prepare and cheap. This recipe, in particular, pairs well with rice dishes and casseroles. I even heated them up and tossed them into my salad a few times.

If you’re purchasing organic carrots you won’t need to peel them but make sure you wash them well. Trim the tops and tips, chop into coins and toss them onto your baking tray with some parchment paper so they won’t stick. Let these babies roast in the oven for about 7 minutes until almost tender (test them by poking with a fork). In the meantime, get started on your sauce.

Balsamic vinegar is the bomb

The main ingredient to make these carrots the bomb is balsamic vinegar. Not balsamic vinaigrette. “Vinaigrette” usually indicates addition of oils and sugars whereas the balsamic vinegar should only contain grape must and possibly red wine vinegar (depending on brand). The moral of the story– check your labels.

IMG_9978

I love balsamic vinegar and use it for many of my sauces and salad dressings. It eliminates the need to use oil! Yay for less saturated fat. (Listen, if I’m going to eat saturated fats I rather have it in a more satisfying way you know like in a dessert!) So back to the balsamic vinegar.. Mix in each ingredient and taste your sauce as you add in each one. Add more or less apple cider vinegar (ACV) and agave depending on your preference. The goal is to obtain a nice balance of sweetness and acidity between the balsamic, ACV, and agave. Everyone’s palate is different so find the flavor profile that works best for you here.

By now your carrots are almost tender. Time to glaze them with the balsamic sauce. I like to add some more herbs provence seasoning on top of the carrots at this point just to make sure the flavor will be just right. Back into the oven they go to finish roasting. You’ll know they are ready when they are tender enough to poke through with a fork and have a slight caramel color.

Carrots recipe

Eat up & Enjoy

I hope you enjoy this recipe and share it with your friends.  Let me know how your carrots turn out by leaving a comment below or snap a photo of your veggie filled plate and tag it #PrescribingHealth 

carrots recipe
Balsamic Roasted Carrots
Print Recipe
Try this recipe for beautiful, delicious baslamic roasted carrots. A perfect side dish to help add color and veggies to your plate. A simple, healthy recipe that anyone can make.
carrots recipe
Balsamic Roasted Carrots
Print Recipe
Try this recipe for beautiful, delicious baslamic roasted carrots. A perfect side dish to help add color and veggies to your plate. A simple, healthy recipe that anyone can make.
Ingredients
Servings:
Instructions
  1. Preheat oven to 400ºF
  2. Wash carrots well (no need to peel). Trim tops and ends. Chop into coins.
  3. Bake in oven on cookie sheet at 400ºF for about 7 mins or until almost tender.
  4. In separate bowl, mix all other ingredients.
  5. Once carrots are tender, pour balsamic mixture and continue baking for additional 10 minutes.
Recipe Notes

**Be sure to taste your sauce as you add in the agave, apple cider vinegar and garlic salt. You may want to add more or less of each depending on your taste preference **

Share this Recipe
Powered byWP Ultimate Recipe

Overcome Overeating

OVERCOME

What comes to mind when you think of food?

What comes to mind for me are feelings of comfort, joy, family, and energy. How we view the food we eat, what we see it as being, impacts our whole attitude towards it. In my opinion, food is good! It is part of creation and provides nourishment, strength and even celebration. So therefore I often find myself asking “Why shouldn’t I indulge a little?” As soon as that thought crosses my mind, it’s as if I have already given myself permission to overeat without even realizing it.

Too often I have ordered an oversized, artery clogging, calorie-dense dessert after dinner (all for myself of course), knowing I probably shouldn’t but also telling myself “it’s okay because it’s a special occasion.” Or every time my mom or a family member serves me a heaping plate of food, “I have to eat it all or they will be offended,” I think to myself. Or that feeling of failure when I realize I just accidentally ate the whole bag of popcorn while watching Scandal. What about year after year of feeling regret following the holiday season because of weight gained from overindulging. Isn’t the purpose of Thanksgiving to stuff your face? No! Can you relate to these situations?

My excuses to overeat were becoming more of a habit. One day I just realized there would always be something to celebrate, someone offering me more food, a movie to watch, or a special event to attend. If we are being really honest with ourselves, we know that we often overeat those foods that AREN’T so good for us—I know this is true for me. I was undoing all of my hard work at the gym by overeating. I was tired of feeling so out of control and decided to overcome this consuming habit. Overeating doesn’t just destroy your physical progress, but actually increases body fat and results in negative health impacts like chronic diseases. My health and my life are more important than buttery popcorn, decadent desserts, and greasy fries. Is yours? I’m determined to start 2016 off with better habits and that includes overcoming overeating!

Why don’t I have more self-control?

I would ask myself this ALL THE TIME. I realized part of my overeating was because I wasn’t paying attention while I ate. I noticed I would often overeat if I had my dinner or snack while watching TV.  I was also more likely to mindlessly munch if I was stressed and rushing, because I would inhale my food instead of taking time to chew it properly.
Food addiction is another main reason it can be difficult to stop eating when we’re full and satisfied. If a diet includes many processed foods high in saturated fats, added sugars, and salt, the body becomes addicted. It begins to experience similar changes in the brain as drugs cause and dependency develops.

Restrictive dieting can also destroy any chance of self-control you might have. Labeling any foods as “off limits” usually leads to overeating later on, because we always want what we can’t have right? 😉 And the final blow to our lack of self-control is sabotage. Yes, our willpower is sneakily crushed by things like advertising, fad diets, convenience, social and cultural pressures. I mean, seriously, I get hungry just looking at Pinterest!

Untitled design (2)

How do I overcome overeating?

Everyday we make several decisions when it comes to what we put into our bodies. If I was going to overcome overeating and break the cycle, I had to implement some strategies. So here is what I came up with, what I continue to practice daily, and what I find works for me.

Yes, we were made to consume food, but food was never supposed to consume us. You can overcome overeating by addressing your mindset first. Reinforce your commitment to your health by immersing your mind and spirit in positive experiences, whether it be a book or self care practices (like a warm bath, getting a massage, speaking out positive affirmations). These things make you feel good about yourself and bring you confidence that overindulging in food will not.
Stop mindless eating by pausing before a meal to bring awareness and gratitude to what you are about to eat. Give your meal your full attention by not eating in front of the television or even at your desk at work. Break your food addictions by eating nutrient dense foods made with whole, unrefined ingredients. Foods like vegetables, fruits, legumes, whole grains, and unrefined tubers/starches provide a higher nutrient value are not as calorie heavy as processed convenience foods. They are also generally higher in fiber and are more likely to fill you up at a lower calorie cost. While we should strive to eat healthier foods, if you’re REALLY craving something allow yourself to give in to that craving, but in moderation. Give yourself permission to have a little, otherwise you’ll binge on it later.
When it comes to societal sabotages, all you can do is learn to recognize them and develop healthy habits strong enough to overcome them. Change the channel when you see a food commercial (if it has a commercial, it’s probably bad for you), plan to leave half of your meal, check the menu in advance and plan to order a healthier dish, share your dessert, and don’t think it is OKAY to eat something you know is bad for you just because every one else is eating it.

The struggle to say “NO” to temptations may be painful in the moment but it’s just that- it’s momentary! Don’t trade healthy food for junk food. Don’t give up the fulfillment of a healthy life for a temporary moment.

A few more tips:
Make it inconvenient! Stash your unhealthy foods on a high shelf or behind a stack of heavy plates. Your less likely to eat it if it’s hard to get to.
Out of Sight, Out of Mind– Hide that candy dish that’s always sitting on your desk.
Eat slowly and drink water between bites, chew food thoroughly. It can take 12 to 20 minutes for food satisfaction signals to reach the brain. Give your body time to process what you’re giving it.
Don’t Skip meals– Waiting more than 3 hours between meals will increases your chances of overeating at your next meal.

This holiday season, I believe that you can overcome overeating. I won’t lie to you and say it’s easy. It’s something I have to be mindful of often, but keeping these tips in mind I find myself overeating LESS often.  That’s what I strive for, progress not perfection!  Do not start 2016 off with resolutions that reflect failures from this year. End 2015 by defeating destructive behaviors like overeating. It will take a lot of work but be persistent in your efforts. Hardwork pays off.

xoxo,

signature

 

Facebooktwitterrssinstagram

Find your Motivation this Fall

5 tips to finding your motivation this fall

Let’s keep it real, we all have seasons in our life where our health takes a backseat. Do you know the feeling? Your just so busy focusing on a million other things that your left with with no energy or motivation to think about eating healthy and working out…  You’re working late, getting ready for the holidays, it’s cold and rainy out, you’d rather watch football or stay in bed watching Netflix and eating cookie dough ice cream…  We all have these slumps and feel unmotivated at times.

 

We acknowledge that our jeans are tighter, our energy level is lower and our cravings are out of control, yet still just can’t seem to get that fire inside that will cause us to actually do something about it. I’m here to tell you it’s okay. It’s normal. It happens! But don’t let it happen for too long, okay?!

 

With baby steps you can get started on the road to positive change and get out of that slump.  Let’s discuss some ways to break out of the rut. These are tips that have helped me personally and I hope will be beneficial to you as well.

 

  1. Set Goals & make them S.M.A.R.T.

Without a goal, how do you know where you’re going or what you’re working towards? Choose just ONE short term and one long term goal you hope to achieve. These goals must be specific, measurable, attainable, results-focused, and time-bound.

For example, my long-term goal this year was to run a half-marathon in November. My short term goal was to begin running just once a week and work my way up to 4 times a week. Track your progress and make your goal visual (write it down or create a vision board).

 

  1. Find Your “WHY”

Ask yourself what the reason behind your goal is. Why is achieving a particular health & fitness goal important to you?  Why do you want to get out of this funk and get back into shape? What is the motivation behind wanting to change your life?  If you lack a strong connection to the reason why you’re doing something, you will lose motivation quickly.  You have to change your mind before you can change your life. When things become difficult, busy, or tiring, remembering your WHY will empower and inspire you to keep going.

 

  1. Get Support

Whether it’s your family, friends, or an accountability group of some kind, be sure to get support DAILY.  Lean into you support net to maintain motivation and stay on track. Celebrate your victories and lift each other up during difficulties.  Find a workout buddy and plan to meet at least once a week for a workout.  Get involved with a live or online support group to keep you accountable.  Check out local health centers or meetup groups too. Email me anytime or join my wellness club. I’m always willing to help as an accountability buddy because I know how much it has & still does help me.

 

  1. Make it Fun

If you don’t love it, you won’t stick with it! Find a way to make health and fitness lifestyle fun for you. This will make you more likely to stay motivated and reach your goals. Find out what works better for you: working out at home, in a gym, or in a class? Do you prefer exercises focused on stretching, strengthening or intense high-impact workouts?  Learn new ways to make your favorite recipes healthier, take more walks, you’re your bike, share your journey on social media… Whatever you choose to do, get creative and make healthy living FUN.

 

 

  1. Don’t Quit

Regardless of all of the tips and habits you will incorporate to help you keep the motivation burning, there will be times the wind will blow at you with such a great force that your fire may begin to diminish. The most important thing to remember is DO NOT QUIT.  It’s in the moments where you feel like quitting, that your usually about to have a breakthrough. If you slip up for a few days or a week, remind yourself it’s okay. Remember to be gentle with yourself and love yourself.  Get back up, continue to try again, and don’t quit. We all fail at one thing or another, what matters is that we learn from it and move forward. Don’t let a small bump in the road, keep you from continuing your journey to a healthy, fulfilling life.

5 motivation tips

I have now given you the tools to start building a healthy lifestyle. It is up to you to change your mindset and begin practicing healthy habits.  Remind yourself of all the benefits you stand to gain from achieving your goal. Realize there are seasons & slumps & bumps in the road where motivation comes and goes, but remind yourself that your motivation won’t go away permanently.  Commit to making your health and happiness a lifestyle.  Set goals, know your WHY, find your fitfam, make it fun and don’t quit! I believe in you. You can do this.

 

with love,

signature

Facebooktwitterrssinstagram

Beet Juice Recipe

the Hurricane

This weekend we experienced some pretty terrible weather with the impending approach of a Category 4 hurricane (Joaquin). Luckily, Joaquin decided to take a detour and spare us from even more dangerous weather.  Nevertheless, it was still dark and stormy out with all day rain– totally ruined my half marathon training, but life goes on.  While I was “rained in” I decided to experiment with a weather-inspired beet juice recipe.  I call this baby The Hurricane since it was “born” into existance in the midst of hurricane Joaquin’s threat to strike the east coast

IMG_9463

I would like to point out that this juice is not very sweet.  That is because I try to create juices with the highest nutrient concentration possible, while keeping sugar content low.  I do this by using more vegetables than fruits in my recipes.  This helps keep your blood sugar stable but still allow for delivery of high dose nutrients to your body.

Here I used one of my least favorite vegetables- beets! But never fear- it’s only ONE (or half of one) and I promise it doesn’t taste as scary as it looks 😉  Ever dislike something even though you knew it was amazingly good for you? Yup! So why did I choose to use beetroot in my juice? Ah that is because I would never otherwise eat it & benefit from it unless it was in my juice.

beets

Beets are a great source of antioxidants and nitrates which provide increased energy by improving blood flow. Because of this, beet juice has been shown to help the body respond better to exercise. It’s even been shown to help with blood pressure!

Make sure to wash beets well because they are usually pretty filthy. I peeled the beetroot and trimmed off the beet greens.  Beet greens can be a bit strong in juices and it was not the flavor profile I was going for here, so I put them away to be sautéed on another day.

 

parsley

I also added a handful of flat-leaf parsley. I love adding fresh herbs to juices, it really freshens up the flavor not to mention herbs like parsley and cilantro are fantastic for several health conditions.  Parsley is high in chlorophyll, vitamin C, folate and iron but one does not normally eat enough parsley in day-to-day life to actually experience any improvements, so juicing it is the perfect way to obtain all of the health benefits of this wonder herb. But beware! This is potent stuff when juiced so limit consumption to 1 oz per day and it should not be taken by itself (always juice it with other veggies & fruits).  I personally prefer the Italian flat-leaf parsley to the curly parsley.  I found the curly parsley to have a soapy taste when I juice it. Again, remember to only use a small handful of this stuff until you’ve acquired a taste for it.

IMG_9491

I decided to throw in 1 large carrot to add some sweetness.  This helped balance out the strong flavors from the beet and parsley.  If you are worried about the beet (like i was in the beginning) start with just one-half of a beet in the juice.

The final ingredients to the Hurricane juice recipe include some of my staple juice ingredients: lemon, celery and kale.  I found it was cheaper and more convenient to purchase baby kale in a 5oz container from the Earthbound brand instead of the actual giant kale leaves.  Sometimes I find the giant kale leaves to be cheaper, but not this time and they looked a little sad & droppy too. So organic baby kale in a container it was!

I only used 2 celery sticks here because celery can also have a very strong flavor if you add too much. And the final ingredient was a lemon (peeled of course).  Feel free to add more or less of any ingredient according to your taste preferences 🙂  When I first started juicing I really preferred sweeter tasting juices so I would use a lot more fruit and more lemon/lime, but as time has gone on I’ve started to enjoy bolder but fresh flavors. I’m sure you’ll experience the same thing as your taste buds become re-trained.

lemon and greens

I invite you to try this juice at home and adjust it to fit YOU.  Juicing is such a great way to obtain a high concentration of micronutrients and antioxidants!  It’s a fantastic way to give your body a high dose of goodness, remove toxins, kill cravings and reboot your health.  This juice in particular will give you all of these benefits AND it’s low calorie, low in sugar content, and perfect for fall weather.  Have it as a snack or pre-workout fuel.

So give it a try & ENJOY.  As always, please feel free to contact me with questions or drop me a comment below.


Ingredients:

1 or 1/2  beetroot

1 large carrot (optional)

1 lemon (peeled)

2 celery sticks

3oz baby kale or about 8 large kale leaves

1 handful of fresh parsley

Directions: Process all ingredients through juicer and enjoy. Makes about 6 to 8oz. If storing for later consumption, be sure fill your container up to the top with filtered water to prevent oxidation. Juice will last in this manner for up to 48hrs.


Juice On,

signature

Facebooktwitterrssinstagram