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Saturday, November 19, 2016

Blistered Brussels Sprouts

The kale craze may have made you forget about brussels sprouts, but now that they’re in season again, it's time to bring them back. One cup of these cruciferous vegetables fulfills your daily recommended vitamin C consumption and they also contain a profoundly large number of glucosinolates, which are the starting points for many cancer-protective substances.

It doesn’t take a lot of effort to bring out the sweet, nutty flavor of brussels sprouts. This simple recipe uses only light seasonings, and then lets the sprouts shine. A garlic and balsamic glaze makes a dramatically flavorful sauce to drizzle on top. Ideal for a light side dish, these brussels sprouts have less than 80 calories per serving.

Total Time: 56 min.
Prep Time: 10 min.
Cooking Time: 46 min.
Yield: 4 servings

1 cup balsamic vinegar
2 cloves garlic, coarsely chopped
1 lb. brussels sprouts, ends trimmed, cut in half lengthwise
¼ tsp. sea salt (or Himalayan salt
2 Tbsp. water

1. Place vinegar and garlic in small non-reactive saucepan over medium heat. Bring to a boil. Reduce heat to low; gently boil for 25 to 35 minutes, or until vinegar has become thick enough to coat the back of a spoon. (Watch vinegar carefully after 20 minutes of cooking to avoid burning.)
2. Remove from heat; cool. Remove garlic. Set aside.
3. Heat a medium cast iron (or nonstick) skillet over medium-high heat for 4 to 5 minutes.
4. Place brussels sprouts in skillet, cut side down, in a single layer; cook for 4 minutes, or until browned.
5. Add salt; cook for 1 to 2 minutes.
6. Add water; cook until water has evaporated.
7. Top each serving with 1 Tbsp. balsamic glaze; serve immediately.

Tip: Remaining balsamic glaze can be served over meat, salmon, roasted vegetables, strawberries, kale chips, etc.

Recipe from teambeachbody.com

Thursday, February 11, 2016

How to Fuel Up on Healthy Foods While You Travel

It’s important to remember that being away from home doesn’t make you immune to bad food choices—greasy food & excessive amounts of sugar have the same effects on your body in another city as they do at home.  That may sound like a really basic principle, but it’s a powerful one.  To overcome this potential shortfall, make the decision to remain conscious about what you feed your body each day. 

It’s okay to indulge here and there, but try to reserve your food indulgences for the really special occasions on your trip.  When you focus on fueling up on wholesome meals, you will keep your body healthy and fully functional, and those wholesome meals will help you resist the temptation to make unhealthy choices. 

Dining out is almost inevitable while traveling, but that doesn’t mean your health has to suffer for it.  Here are some tips on how to make healthy restaurant choices:  

  • Don't be afraid to ask the server how a dish is prepared.
  • Request salad dressings and sauces on the side. 
  • Skip the bread basket. 
  • Substitute steamed vegetables for white potatoes or white rice.
  • Opt for grilled, sautéed, or baked items over fried foods 
  • Ask if the chef would be willing to prepare your meal without butter or large amounts of oil. 

**If you want to take your planning one step further, you can research restaurants in the area you’re visiting to find which ones have the healthiest options.

Eating healthy while traveling isn’t always easy, but that doesn’t mean it’s impossible.  

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