Bye Bye Summer...
Hello Soup Weather

September 10, 2015

One of my favorite things about fall--besides watching the leaves changing color--is the sudden taste for more comfort foods. As we know, eating too much "comfort food" can offset all the hard work of getting ready for summer and send us into a spiral that ends somewhere around Jan 2. Thankfully, there's something you can do to get that warm fuzzy feeling associated with fall without any guilt.

Soup!

Yep. Homemade soup. It's SO easy, inexpensive, and can save you tons of time during the week. Make a big pot in one sitting and you can eat it for several days after.

One of my favorite recipes to simply putting fresh thinly sliced Nature's Greens collard greens with frozen peas & carrots, plus Dry Lima beans & Black Eyed Peas. You just combine those ingredients in vegetable or chicken broth and simmer low for about 45 minutes.

If you have a slow cooker, you can place the ingredients in there with a lean protein like chicken and have a delicious meal when you get home from work.

Get creative. Try adding okra, whole corn cob, or veggies local to your region. For seasoning, I like to stick to fresh herbs & lemon pepper or lime juice and chili pepper flakes. Again, have fun, but be careful not to overdo it and pile on the sodium.

Labor Day just passed and fall is here to stay. I hope you will enjoy the change in season this year with a healthy new take on "comfort food".

For Mo're healthy tips, recipes, and ideas follow #EatMoGreens

Mo

Plants as Fuel

August 8, 2015

I'm preparing to run 13.1 miles tomorrow in the Special Olympics Unified Half Marathon. This has me thinking a lot about protein and what our bodies need to perform optimally. When people think of protein they typically think of chicken, fish, or beef. However, there are several delicious alternatives to meat that are packed with protein and may have more overall benefits for your body & the planet.

Here are some examples:

Quinoa
Almonds
Chickpeas
Black Beans

Being fully vegetarian requires a bit more creativity in the kitchen, but it isn't boring the way it's sometimes portrayed. It's actually interesting and fun. From personal experience, I also noticed that when I was vegetarian, it was easier to maintain a healthy weight, I had improved digestion, and I just felt better overall. I've always been very active physically, and I honestly can't say I experienced any real increase in performance when I added meat back in to my diet.

With more and more studies linking meat and animal products to several diseases--as well as the impact the meat processing industry has on climate change, I'm strongly considering returning to a vegetarian lifestyle. Being vegetarian is absolutely a personal choice, but if you think you might want to try it out...

Here are some suggestions:

Start with 1 day:

There's a trend going around on social media called #meatlessmonday This is a great time to try out new vegetarian recipes and see how your body feels going meat free for a day. There are some great recipes on rawl.net/eatmogreens and follow #eatmogreens

Start with 1 meal:

For many people I know, a meal doesn't feel complete unless it has meat. That's not true and actually leads to consuming too much protein. Try eliminating meat from one meal and replace it with a plant based protein. Instead of a Mediterranean Salad with Chicken, try it with quinoa. Or trade in traditional taco Tuesday for my latest obsession "Beyond Meat" Beef Crumbles which are made from pea protein. It's SO good!!! Once you try it, you may not go back.

Make the smoothie switch:

Instead of whey (a milk based protein) or soy protein, try a plant based protein in your Kale Smoothie. You won't taste the difference and you'll be getting vital nutrients from mother nature.

Mo

Growing a Healthy End to Hunger

July 14, 2015

Last week, young people from all over country met at WP Rawl in South Carolina for the Third Annual Katie's Krops Camp. These kids are recipients of grants from Katie's Krops--a non-profit organization that provides resources for children to grow gardens and then donate the produce to local organizations that serve those in need. I sit on the board of Katie's Krops because I very much believe in their mission.

I also feel that too often people overlook the importance of nutrition when addressing the issue of hunger. It isn't enough to donate food that simply fills stomachs. We must work to ensure that the food we provide is nutritious and that the families being assisted have a real chance to thrive--especially the children!

I recently learned that the first 1000 days of a child's life is the most critical time for them to get the essential vitamins and nutrients they need for physical and mental development. At Katie's Krops, children are helping each other thrive while fostering progress in their communities.

Sustainability can be another hurdle in ending hunger. However, growing a garden of fresh vegetables and teaching others how to do the same is a great step towards overcoming that obstacle!

Mo

For more information about Katie's Krops and to support visit katieskrops.org

Follow #EATMOGREENS for healthy tips, blogs, and delicious recipes

Mo's guide to a surviving summer barbecues...

June 25, 2015

Summer is here which means pool parties, picnics & outdoor barbecues. I don't know about you, but I love to snack....especially when I'm at a party. Unfortunately, excessive snacking can lead to major setbacks in your health and fitness goals. Here are a couple of tips & ideas for how to enjoy summer events while staying on course with a healthy lifestyle.

1. Bring A Dish:

It always helps if you bring your own snack that you can chow down on without any guilt. My Collard Wraps are perfect for this! These low carb, protein packed wraps are easy to make, delicious, nutritious, and great for sharing. Tuna salad is one of my favorites, but you can make a variety including egg salad, bean/vegetable, salmon or chicken salad. They are sure to be a hit! Find them here

2. Have a Shake Before You Go:

A common habit is to "save your appetite" for a party. The idea behind this is to wait until the picnic or barbecue to eat in order to avoid consuming too many calories that day. This typically backfires. When we skip meals, we tend to eat more in our next meal then we normally would have. My favorite trick is to have a delicious shake right before going to a party. That way, when you show up you aren't hungry & it's easier to make sensible choices. Try my Kale Smoothie & add protein for lasting satisfaction.

3. Stay Hydrated:

Many times when you think you're hungry, you're actually thirsty. Make sure to drink plenty of water! Avoid sugary drinks like soda and juice which are full of empty calories. I like to bring a reusable water bottle so I can track how much water I've had (it's also better for the environment than using a bunch of plastic water bottles). Also, try coconut water for extra hydration. It's delicious and full of natural electrolytes.

For Mo're healthy tips & ideas follow #EatMoGreens

All Salads Are Not Created Equal!

March 19, 2015 by Monique Coleman

March is National Nutrition month. It's a perfect opportunity to take a look at your eating habits in time for spring & summer. Many people start out the year by swapping out their holiday comfort food for salads and smoothies. However, your salads may not be as healthy as you think!

By the time you add a few extra ounces of cheese, high fat dressing, croutons, and nuts, what started out as a 400-calorie salad can quickly turn into 1200-calories or more.

So, what should you do?

1. Keep it simple. Use mostly fresh fruits & raw veggies, limit your protein to 1 serving, & don't sprinkle on more than a few tablespoons of your favorite extras.
2. Make it colorful. Use a variety of mixed greens & veggies. Turns out, you're missing out on health benefits if you aren't mixing it up. Also, if you buy vegetables in season you maximize nutrition.
3. Drink your greens instead. If the idea of eating lots of raw veggies without drowning it in dressing sounds like torture, go for a green juice instead. I recommend that you make it for yourself though so you can control your sugar intake. Many store bought juice smoothies have 40gr. of sugar. Always read the labels.

Eating healthy is all about being informed, making good choices & having balance. You got this!

In health,

Mo

Less is Mo're: Delicious meals with 5 Ingredients or Less!

October 20, 2014

Little time?? Little Money?? NO PROBLEM!

Some of the most popular myths about eating healthy:

• Takes too much time
• Costs a fortune
• Is bland and boring
• You're always hungry

I'm here to tell you, that's simply not true!!! With 5 ingredients or less and 20min, you can create savory, delicious, inexpensive meals that are filling and healthy! Here are a couple examples:

1. Sweet Tater's & Greens: simply sauté 1/2 an onion in olive oil until brown, add veggie broth and skinned/cubed sweet potatoes (make sure the potatoes are covered by about an inch and a half) then add a bag of Nature's greens shredded Collard greens. Cook covered on medium heat for about 20 min or until you can easily put a fork in the sweet potatoes
2. Ground Turkey & Kale: in a large skillet, sauté red, yellow, and green peppers in olive oil. Need to save time?? Buy veggies already chopped. Then, add 98% fat free ground turkey and cook over medium heat making sure to break it up so it cooks thoroughly. When it looks almost done, add Nature's Greens Kale and some sweet corn. I sometimes serve salsa or tomato sauce.
3. Beans, Greens, & Quinoa: Cook quinoa according to package (use vegetable broth in place of water to add flavor) In a separate pot, cook Nature's Greens Collard Greens for the same amount of time. When the quinoa is done, combine the greens and quinoa in a larger pot and add a can of organic black eyed peas or black beans (or both). Season with low sodium soy sauce or Tamari.

I didn't give exact measurements for these "recipes" because the kitchen is your playground. You can add or subtract ingredients to your taste. I tend to keep veggie broth, collards, sweet potato, mushrooms, and beans at hand at all times and combine them with whatever else I have around.

Mo're Tips:

• Zucchini, Squash, Carrots, Butternut Squash, Brussel Sprouts, Cabbage, and pretty much any bean pair exceptionally well with Greens and a grain. Add grilled chicken, ground turkey, or chicken sausage if you wish for added protein and flavor.
• Use onion, herbs, and broths to add flavor to your dishes without adding excessive salt (which makes you retain water)
• Get Creative! The more color, the better. You can always start with broth, greens, and any combination for vegetables for surprisingly delicious--healthy meals.

From my kitchen to yours,

Mo :)