KinkyShea’s Health and Fitness Tip of the Week

Winter squash becomes tender and sweeter when roasted and makes a great side dish for dinner. Try using kobocha or hubbard varieties of winter squash for this recipe which could be found at your local farmer’s market. You can also prepare the squash ahead of time by cutting the squash up to 1 day ahead and storing in airtight container in the fridge.

Makes 10 servings, about 3/4 cup each
Active Time: 30 minutes

Total Time: 1 hour

Ingredients:

• 5 pounds winter squash (such as butternut, buttercup, kabocha or hubbard), peeled, seeded and cut into 1-inch chunks.
• 2 tablespoons extra-virgin olive oil, divided
• 1 1/2 teaspoons salt
• 1/4 teaspoon freshly ground pepper, divided
• 3 cloves garlic, minced
• 2 tablespoons chopped Italian parsley

Directions:

1. Preheat oven to 375°F.

2. Toss squash with 4 teaspoons oil, salt and 1/4 teaspoon pepper. Spread evenly on a large baking sheet. Roast, stirring occasionally, until tender throughout and lightly browned, 30 to 45 minutes (depending on the variety of squash).

3. Heat the remaining 2 teaspoons oil in a small skillet over medium heat. Add garlic and cook, stirring, until fragrant but not brown, 30 seconds to 1 minute. Toss the roasted squash with the garlic and parsley. Taste, adjust the seasoning and serve.

Nutrition:
Calories 104; 3 g fat (0 g sat, 2g mono); 0mg cholesterol; 21 g carbohydrates (6 g fiber); 2 g protein; 357 mg sodium. 555 mg potassium.

The workplace can be an absolute nutritional battle field. With so many lifestyles and personalities in one place it’s bound to happen. Someone brings in a box of doughnuts for breakfast every Friday, or pizza at the bi-weekly or monthly meetings, or that big bowl of candy at the receptionists’ desk. And let’s not forget about the soda and vending machines in the break room. So how can we fight these temptations and still maintain a healthy lifestyle so you can move though your day feeling fantastic and performing at your best?

Let’s start by getting into a the habit of planning your meals. Now don‘t misunderstand me and think that I mean sitting down on Sunday evening and plan every single breakfast, lunch, snack and dinner for the entire week. This may work fine for others but a more practical approach is to take it day by day. Make sure your fridge and cupboards and stocked with healthy choices for your breakfast, lunch, snacks, and dinners. The night before pick out your breakfast, lunch, dinner and snacks for the next day. If you would like a quick grab and go lunch or meal, then you can simply have leftovers from the night before. Planning ahead gives you more choices and keeps you from grabbing whatever is laying around (like the doughnuts).

We all know that starting your day off with a nutritious breakfast is vital with it comes to all day energy as well as weight management. Skipping breakfast seems like a good way to cut calories but you’re really doing yourself a disservice. It actually promotes weight gain and stifles brain function. Not hungry in the morning? Eat dinner earlier and cut back on bedtime snacking the night before. Choosing a variety of fruits, veggies, lean proteins, low-fat or skim dairy products, and while grains with your morning meal, as well as your dinner, is your best method for a high-energy day. Try including protein rich foods like eggs, nuts, seeds and dairy products to help of hunger more efficiently than a mostly carbohydrate meal.

When snack time rolls around, skip the vending machines and keep a stash of scrumptious and nutritious snacks for long-lasting vim and vigor. Combine complex carbohydrates with protein and a small amount of fat for sustainable energy. Don’t forget to control portions to avoid calorie overload. So start thinking about whole wheat crackers with low fat cheese, or apples with a tablespoon of low-fat peanut butter, or an ounce of almonds. Finger veggies (like carrots, broccoli, sliced celery, or sliced cucumber) pair great with hummus, just to give you a few ideas.

Everybody looks forward to lunch break (and for good reason). A major tip here is to avoid fatty foods and highly processed fare. These can leave you feeling sluggish and wanting more after a meal. Instead reach for foods close to their natural state whenever possible. If you usually dine out for dinner you can check out your favorite restaurants’ website before heading out. Most restaurants have the nutrition facts for their menus online and some may offer a healthy options menu by request.

Craving sweets? Good news! It is ok to treat yourself every now and again to a little something sweet as long as you keep the portions and calories under control. In fact a small periodic indulgence may help prevent binge-eating which can result from highly restrictive diets. But here are a few tips and tricks. You can fill up with fiber and still appease your sweet tooth with fruit and berries. Keep only single servings of chocolate and other high-calorie treats at your work station. Again avoid those vending machines and try making your own homemade trail mix with dried fruits, nuts or seeds and pretzels. Oh and be sure to savor your sweet treat!

Until next week,

KinkySheaPT