A Little Planning Goes A Long Way!

A little planning can go a long way when it comes to eating healthy.

Most of us are too busy with work and family during the weekdays to be able to come up with quick healthy meals. Here are a few hints.

When you grocery shop, make sure you shop for the week if possible and not just for that evening’s meal. I like to buy all of the veggies and fruits for the week on Sunday and about once every few weeks buy chicken. I usually buy some 15-20 chicken breasts and clean, marinade and cut them into portion size containers that I freeze. Then during the week as I use a container of chicken from the fridge, I pull out another from the freezer. This is a great way to always have some meat ready to throw into a salad, stew or stir -fry.

Another idea if you have a family or crazy schedule is to make a couple dishes on the weekend such as a stew or chili that can be eaten throughout the week. Stews and chilis are great because you can eat them over rice or quinoa or with veggies and create a little variety throughout the week. You can even freeze some of the chili/stew to use in future weeks.

One misconception that some people have is that healthy meals have to be complicated or time consuming to prepare. Not so. Sometimes for dinner I throw together three veggies such as cauliflower, broccoli and squash into a steamer and then sautee the prepared chicken with some nice olive oil and garlic. I like to brown the chicken a tiny bit and then add the veggies and mix it all together. I then squeeze a lemon over the dish and perfection! This dish is easy, healthy and fast to throw together. If I am out of meat or don’t feel like eating meat, an omelette stuffed with veggies is always a healthy, quick option as well!

Make a list, plan and see how less stressful preparing meals during the week can be!

Bon Appetit! 

Natural? Organic? What should I buy?

Photo by Maria Quiroga

Confused? You aren’t the only one!

The USDA states that “Natural” pertaining to meats and poultry means “containing no artificial ingredients or added color and is only minimally processed.” But this does not guarantee that the meat was raised in a humane manner, in a sustainable environment or was organically fed. It seems that the word “natural” would mean that no hormones or antibiotics were given to the animal, right?  Nope. The only way to be sure you are getting hormone/anti-biotic free meat is to buy Organic meat. What about poultry and pork? Poultry and pork in the U.S. cannot be given any hormones by law, but can still be given antibiotics. Only buying Organic poultry and pork will guarantee that no antibiotics were administered.

So is Organic meat the way to go? I would say YES. By purchasing Organic you can be sure you are buying products that meet strict guidelines stipulated by the USDA. Each farm must get verification by a USDA-approved agency independent of the USDA. By buying organic you know that the animals were fed 100% organic feed, provided access to the outdoors and were not given antibiotics in their lifetime. Organic animals are also not given growth hormones of any kind or fed other animals (yes even sick animals are chopped up and fed to our animals. Only cows, goats and sheep aren’t a part of this process.) Shocking, right?

The manner in which meat and poultry are labeled can be very misleading. Read the labels and remember that the terms “no hormones administered” and “no antibiotics administered” are only defined by the government and not enforced by them. Only buying Organic will provide you with the peace of mind that what you are serving for dinner is indeed hormone and antibiotic-free.

-Maria Quiroga