March into Health

Help us celebrate National Nutrition Month with our March into Health Challenge. Each we there will be a different health related focus and challenges pertaining to the focus. We will have a private Facebook group where you can post completion of your challenges, ask questions, and get recipes. If you don’t have Facebook you can also email Suzanne your completed challenges. If you complete all of the challenges you will be entered into winning 5 semi-private training sessions.

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Important Dates to Remember

February 26th: First week of challenges will be sent out.

March 1st: Last day to sign up.

March 1st: First nutrition meeting at 7:30PM.

March 4th: Second week of challenges will be sent out.

March 6th: Week 1 challenges need to be completed and posted in the Facebook group or sent to Suzanne@ForwardFitnessSTL.com.

March 8th: Second nutrition meeting at 7:30PM.

March 11th: Third week of challenges will be sent out.

March 13th: Week 2 challenges need to be completed and posted in the Facebook group or sent to Suzanne@ForwardFitnessSTL.com.

March 15th: Third nutrition meeting at 7:30PM.

March 18th: Fourth week of challenges will be sent out.

March 20th:  Week 3 challenges need to be completed and posted in Facebook or sent to Suzanne@ForwardFitnessSTL.com.

March 22nd: Fourth nutrition meeting at 7:30PM.

March 25th: Fifth and final week of challenges will be sent out.

March 27th: Week 4 challenges need to be completed and posted in Facebook or sent to Suzanne@ForwardFitnessSTL.com.

March 29th: Final nutrition meeting at 7:30PM.

April 3rd: Week 5 challenges need to be completed and posted in Facebook or sent to Suzanne@ForwardFitnessSTL.com.

April 4th: Winner will be announced!

SIGN UP NOW!

Cauliflower Tortilla

If you are looking for a new tortilla recipe you have come to the right place. It includes only natural ingredients. It is a plus too, if you cannot eat gluten as it is gluten free. I was fortunate to have found this recipe on SlimPate.com.

Ingredients

  • 2 packed cups of riced cauliflower (~ ¾ cauliflower head)
  • 2 eggs
  • Olive oil
  • Salt and pepper to taste
  • Parchment paper

 

Directions

Pre-heat the oven to 375°F.

Rice the cauliflower by chopping off the stems and using a food processor to finely chop the cauliflower. It should be slightly smaller than rice.Cauliflower Tortilla

Place in a microwave safe dish, microwave for 2 minutes, and then stir.

Microwave for another 2 minutes and stir some more.

Place the cauliflower in the center of a clean dish towel and squeeze out all the water. CAUTION!!! The water will be hot. Use gloves if necessary. I used the same gloves that are use at Thanksgiving when cutting the turkey.Ringing out cauliflower

Once all the water is out, return the cauliflower to the microwavable safe bowl. Add the 2 eggs and salt and pepper to taste.

Once the eggs are stirred in, the “batter” should be slightly liquid.Cauliflower Tortillas

Place the parchment paper on a cooking sheet and divide the batter into 6 blobs on top of the parchment paper.

Smooth the batter into flat round tortillas.Cauliflower Tortilla

Bake for 10 minutes and carefully flip the tortillas. Bake for another 5-7 minutes.

Remove from the oven and allow the tortillas to cool on a cooling rack.Cauliflower Tortillas

Once slightly cooled, heat olive oil in a skillet. Cook the tortillas on each side to add a slight crispness and nutty flavor.Cauliflower Tortilla

 

As you can see these tortillas can hold a filling without cracking and falling apart.  Cauliflower Tortilla

10 Ways to Get More Veggies!

By: Suzanne Doerries RD, LD

VeggiesWe have all been told to eat our veggies as a child. Some may have heard, “No dessert until you eat your green beans.” For others, “Clean your plate. There are starving kids in China.” was more common. Well your parents may have been on to something! Veggies are full of antioxidants, vitamins, minerals, and fiber! A higher intake of veggies (and fruit) has even been associated with a lower incidence of cardiovascular disease, diabetes, certain types of cancer, high blood pressure, and high cholesterol.  A great goal is to make half your plate veggies at every meal. I am not talking about the giant plates that can be found today, but the smaller dinner plates that can be comparable to some salad plates. If you are having a dish that has veggies mixed it that works too. As long as those veggies would take up about half your plate if you separated them out, you are good to go!

Adding veggies to every meal can seem like a daunting task, but it can be pretty easy. When choosing your veggies for the week, try to include a variety of colors. This will insure you are getting a variety of nutrients. If you find it hard to get veggies with every meal try some of these tips below!

  1. Have veggies in your house. If you don’t buy them, you will not eat them. Buying veggies that are in season will help with price and they will also taste the best! See what veggies are in season.
  2. If you are purchasing veggies that do not have a long shelf life, eat those at the beginning of the week and save your carrots and celery for the end of the week. You could also go to the store twice a week. I find that this is what a majority of my clients like to do.
  3. Make sure the veggies you are going to eat are ready for consumption. If you are going to have sliced peppers and hummus, but the pepper still needs to be cut and washed the chances of you still having that will drastically decrease.
  4. Add veggies to your eggs. Peppers, onions, mushrooms, and spinach are quite tasty in eggs. If you missed the crustless quiche recipe a few weeks ago be sure to check it out.
  5. Add them to a smoothie. This works great with spinach and kale! Start with spinach; it blends right in and you probably won’t even taste it.
  6. Make them your staple side dish. Carrots, celery, or peppers with hummus is great! Celery with nut butter is another good one for packed lunches. Baked asparagus, roasted beets, kale salad, or fermented coleslaw are some great dinner options.
  7. Replace your chips with veggies. Peppers, carrots, beets, and other veggies will give your body more nutrients than chips. You can even try kale chips. They are easy to make and delicious!
  8. Replace the tortilla or bread with a lettuce, Swiss chard, or collard green leaf. If using a bitter leaf like the collard green blanch it first. This will take out the bitterness and create a nice texture for the wrap.
  9. When eating out, swap French fries for a side salad or veggie. I know it is tempting, but veggies give your body so many more nutrients than the French fries.
  10. Be adventurous and try a new veggie. You can even try ones you didn’t like as a child. Tastes change. In my opinion, canned veggies taste a lot different than fresh veggies. Who knows, you may find a new favorite food!

Which step are you going to take to increase your veggies? They can be easy to overlook, but are crucial to your health!