Tips for Healthy Eating
She’s back!! Registered Dietician and friend of Indy Style, Annessa Chumbley, is running down the list of “do’s and don’ts” when it comes to healthy eating! She also makes her crockpot chicken and salad in a jar!Annessa says, first, let’s review!
Do: weigh regularly
Don’t: make the scale the only measurement of success
Do: bite it, write it
Don’t: use guilt in the vocabulary
Do: swap processed carbs for vegetables (show example)
Do: use nature’s sweeteners (instead of added)
Don’t: think perfection
Do: have strategies for when weaknesses come (show example – dark chocolate)For today:
Do: eat breakfast!
Don’t: eat right before bedtime
Do: drink 12 – 16 ounces water after waking
Don’t: drink soda
Do: prep a protein for the week (show crockpot chicken)
Don’t: leave any meal up to chance
Do: eat nuts as a snack
Don’t give up on healthy fats
Do: eat 2 cups leafy greens for lunch (show mason jar salad)Crockpot Chicken
5 pounds boneless skinless chicken breasts
1 medium sweet onion, diced
2-3 garlic cloves, grated
1 teaspoon kosher salt
1/2 teaspoon freshly ground black
2 tablespoons fresh thyme leaves
12 ounces (1 1/2 cups) dry white wine ( (or chicken broth or stock)
- Place chicken in a crockpot. Add remaining ingredients in order.
2. Cook on low 6 1/2 – 8 hours or until internal temperature of 165º is reached.
3. Remove from crockpot and let cool at least 10 minutes before eating, or completely cool before refrigerating or freezing. (This is an important step! Letting the chicken cool gives it time to redistribute juices and ensures that each bite will be juicy instead of dry).
4. Shred chicken, either in the crockpot or on a cutting board, using two forks. Makes about 10 cups. Use immediately, refrigerate, or freeze
Mason Jar Salad
1/2 cup cooked O Organics® Quinoa
2 tablespoons sliced green onion
1 small carrot
1/4 hothouse cucumber
1/4 red bell pepper, sliced thinly
1/2 cup spinach
1 teaspoon toasted sesame seeds
Dressing:
1 tablespoon olive oil
2 teaspoons rice wine vinegar
1 teaspoon raw honey
1 teaspoon soy sauce
1/8 tsp kosher salt
1. Whisk ingredients for dressing and pour into a large mason jar. Add quinoa, then green onions. Using a vegetable peeler, peel carrot and cucumber to make “ribbons” (about 1 cup of each). Place carrot ribbons into the jar, followed by cucumber ribbons, then sliced bell pepper, fresh spinach and toasted sesame seeds.
2. Place lid on jar and refrigerate until ready to eat. To serve, pour salad out and stir together. Enjoy.
Serves: 1
Prep time: 10 minutes
Total time: 10 minutes
To learn more from Annessa, visit:
Facebook: Annessa Chumbley RD
Facebook: Annessa Chumbley, RD
Twitter: @AnnessaRD
Instagram: @AnnessaRDwww.AnnessaRD.com