It has been a crazy couple of weeks. But Hey! That’s what summer is all about right?! July started out with completing my second sprint triathlon, celebrating my birthday, 4th of
July, a weekend trip to Ithaca, NY, and a fun-filled weekend with social outings and friends. Due to all the craziness, my nutrition has been all over the place and I haven’t had a lot of time to meal prep or plan. Even as a dietitian, life is hectic and nutrition can take a back seat at times. I’m here to say “That’s okay!” There will always be a time when we have to re-evaluate our nutrition plan and see what is working and what isn’t.
Somewhere between cleaning, laundry, and workouts I knew I had to get back on track for the week. For me, not only meal planning, but preparing, works best. This allows me to cook a majority of my meals on one day, then grab-and-go during the week. Disclosure: I am not a chef and Pinterest is my favorite cook book. Honestly though, Pinterest is full of creative ideas for meals, snacks, and easy meal planning.
Time is always a concern for people (even myself). Staying healthy takes time. Every workout and healthy meal is an investment in yourself and well-being. Find a routine that works for you. Every week is going to vary and shift but always be prepared for life. Even if that means going to the grocery store to grab convenient bars and snacks to keep in the car or stocking up on canned and frozen foods for days when you haven’t been home for 12 hours. Find a balance that works for you.
Here is a low-cost, easy, one pot recipe. In fact, I made this on Sunday. I put everything in the pot, turned the timer on and cleaned the house until done. I didn’t even have to keep my eye on it.
- 1 cup quinoa, rinsed
- 1 cup water
- 1 can corn, kernels, drained, rinsed
- 1 can black beans, drained, rinsed
- 1 can diced tomatoes, drained
- 1 Bell Pepper, diced
- Chili Powder
- 1 tablespoon minced Garlic
- 1 teaspoon olive oil
- Optional toppings: low-fat cheese, avocado, lime juice, tortilla strips, grilled chicken, baked fish, tofu
- In a deep skillet, heat garlic and olive oil until fragrant, about 2 min
- Stir in quinoa, water, corn, black beans, tomatoes in pan. Sprinkle cumin, cayenne and chili powder over and stir. Bring to a boil; reduce heat and cover for 20 min.
- Make sure quinoa is cooked and water is reduced. Turn off the burner and add bell pepper. Cover until bell pepper is soft.
- Uncover, let cool, and add to Tupperware for dinner or serve immediately.
Dinner: Reheat in microwave. I added lime juice, 1 tablespoon of salsa, and tilapia for extra protein.
Challenge for the upcoming week:
Take time for YOU! Head to your local coffee shop (my fav place to do work) and reflect on your nutrition. How much time do you have to prepare? What flavors of food are you looking for? Do you eat enough fruits and vegetables? Do you eat a variety of produce? Reflecting on this will only make you and your nutrition better! Comment below with how you get your nutrition back on track after a hectic week or vacation.
Have a happy, healthy summer, Ginger