Eat more vegetables!! and 10 EASY veggie filled recipes

Friday, yippee! Food, yay! Vegetables, woo hoo! 

As we near the end of the first month of 2016 it is a good time to do a self check on how your nutrition has been over the past few weeks. Did you have any diet related resolutions? How are they going? 

Even though I generally eat pretty good, I have been focusing on filling my plate with lots of vegetables this month.

It is no secret that eating vegetables are part of a healthy diet and life. Even without trying to change anything else, adding more vegetables to your everyday diet can help you lose weight, recover well, sleep tight and eat less of those things you could be trying to avoid.  Vegetables are full of nutrients and light on calories. Adding vegetables to meals can increase the volume and overall satisfaction without needing to worry about calories. Throw out your portion size ideas, you can eat ALL the veggies. 

I also know that easy, quick and tasty are important selling points to this vegetable thing. While I could eat raw carrots with every meal, I know that isn’t the case for everyone. The good news is: there are a million and one ways to prepare vegetables. Trying new recipes, cooking techniques and even completely new vegetables can be a fun way to figure out which ones you love.   vegetable recipes

Here are 10 EASY vegetable recipes for you to try right now (or over the next month): 

You can’t really beat a slow cooker vegetable soup right now. I love this easy one over at Damn Delicious. 

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Another perfect winter dish chock full of veggies are these Roasted Root Vegetable with Tomatoes and Kale.  roasted-root-vegetables-tomatoes-kale-vertical-a2-1200

You can’t really go wrong with recreating a burrito bowl. Add more veggies to yours with this Mexican Vegetable Saute mexicansaute-1024x791

Have you spiralized yet?! I bought myself this spiralizer for Christmas. I have tried fancier ones but this one is WAY easier, cheaper and perfect. I encourage you to get creative with your spiralizing but here is a simple Stir Fry Zucchini Noodles recipe.  Stir-Fry-Zucchini-and-Onions

What about a green smoothie? Friends, you can’t even taste the vegetables when you mix them with fruits, almond milk, some spices and maybe yogurt or a protein powder. It is basically magic! If you are hesitant, start with this simple Green Monster Smoothie http://www.skinnymom.com/green-monster-smoothie/

If you are feeling a bit more adventurous, this Ginger and Spinach Green Smoothie is still a good way to ease into the green smoothie trend.  ginger-green-smoothie2

You can have your pizza and eat veggies too (and I am not even making you make some fancy cauliflower crust to do so). Making pizza at home is fun and you may be able trick some others into jumping onto the vegetable train too. Here is a good base recipe but really all you need to do is get some dough, pizza sauce, cheese and vegetables of your choosing, pile it all together and put it into the oven until your desired doneness. Pro tip: Trader Joes, Whole Foods and Sprouts sell good pre-made pizza dough.  veggie_pizza_6

If you want super-duper easy, look no further! You really have no excuses with these Portobello Fajitas from the Garden Grazer.  portobello-fajitas

If you haven’t tried spaghetti squash, resolve to right now. It is even better with this Pumpkin Kale Pesto.   Pumpkin Kale Pesto

You could make these Thai Veggie Quinoa Bowls ahead of time for a work lunch or quick dinner. 

Thai-veggie-quinoa-bowls


 

And there you have it veggie loving and soon to be veggie loving, friends! 

I hope you all have a great weekend!

 

Healthy Regards,

Hayley

 

What is your favorite way to eat veggies? I am absolutely obsessed with roasted veggies! 

Any good weekend plans? It is supposed to be in the upper 50’s here on Saturday! I plan on enjoying the weather via bicycle. I also am babysitting twice this weekend so that pretty much covers it!

 

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{ W.I.A.W } 102 Mile Bike Ride Eats

I love my long rides. I always have and I was the same way with running. There is something about the roller coaster of thoughts, emotions and how your body feels all in one ride that makes me crave these hours of movement. I call it my moving meditation because I truly feel like I escape reality for hours as I find myself only focused on the task at hand.

These long endurance sessions are also fascinating as you can go through a period of time where you feel mentally and physically unable to keep going yet somehow you will yourself to do so and an hour later you feel great. When you finish you feel on top of the world, unstoppable even and then an hour later you are dead. It makes for quite the crazy day. Haha now you all know what my sorta crazy day is. 

Anyways! A crucial part to these long rides is fuel. Over the years I have tried many products. Most of the products I have tried I haven’t stuck with for long. Recently however I think I have finally solidified my favorites long ride eats. I pretty much nailed it on my recent 102 mile bike ride. 

What I eat during a race is vastly different and you can check that out here.  Although I am still working on this. 

Here are my top 3 favorite things to eat on the bike: 

1. Peter Rabbit Organics

photo 1

These are the very best. It is like a mid ride smoothie. There are many “baby food” options to choose from but Peter Rabbit Organics is my favorite because it is just fruit, nothing else added in! So convenient in these squeeze packs, I really look forward to this mid ride treat. 

2. Breeze Bars

Breeze Bars Breeze Bars

There are so many bars on the market to choose from it is often hard to navigate which one works best for your needs. I like Breeze Bars because the ingredients are simple. They have texture unlike many of the extruded bars and they aren’t too sweet. 

3. Justin’s Nut Butter Packets

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Specifically the Vanilla Almond Butter. I am salivating just thinking about it. The Vanilla Almond Butter is like vanilla frosting and so satisfying while I am pushing the pedals. Just like the Peter Rabbit Organics, the single serving packs could not be more convenient. 

Just thinking about these yummy snacks makes me wanna hop on my bike for a long ride. (;

Happy Hump Day!

Healthy Regards,

Hayley  


Do you enjoy long rides or runs? What makes them so special for you?

What are your favorite training foods?

 

 

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Hemp Hearts Sweet Greens Smoothie (+ giveaway!)

 My smoothie game is so strong these days.  hemp heart smoothie

 I have been experimenting with different ingredients not only for taste but for different nutritional benefits. 

When Manitoba Harvest approached me about trying their Hemp Hearts I gladly accepted, excited to figure out what these little seeds were all about.  hemp hearts

The deets on Hemp Hearts:

  • They are a vegetarian complete protein, containing all 9 essential amino acids.
  • The protein in hemp is easily digestible and does not cause bloating or gas like some find when using whey, or other protein shakes. 
  • Hemp hearts contain the essential fatty acids omega 6 and omega 3. In a perfect 3:1 ratio this is essential for heart health and strengthening the immune system. 
  • Hemp hearts are a rich source of phytonutrients. Phytonutrients may help prevent disease and increase health. 

One of the best parts about these seeds are they are SO easy to add to virtually anything. Sprinkle onto cereal, toast, in a smoothie, on a salad, into baked goods… the possibilities are endless! 

I have been enjoying the hemp hearts as an addition to my green smoothies.  IMG_9169

This is the perfect green smoothie gateway recipe. The sweetness from the banana and pear will make you forget that you are getting 2+ servings of greens in your cup! 

Drink this smoothie breakfast and there is a good chance it will keep you satisfied all the way to lunch. 

Sweet Greens Smoothie
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Ingredients
  1. 1 cup brewed green tea* (or liquid of choice: water, almond milk etc)
  2. 1 small pear
  3. 1 small banana (frozen works great!)
  4. 1 handful kale
  5. 1/2 head raw broccoli
  6. 1/2 inch fresh ginger
  7. 1 tbsp Manitoba Harvest Hemp Hearts plus more to sprinkle on top
  8. A few ice cubes
Instructions
  1. Add all ingredients to a blender and blend until smooth.
Notes
  1. I brew in advance and then let sit in fridge for a few hours, can do this the night before if having for breakfast.
Healthy Regards, Hayley http://www.healthyregardshayley.com/

 Wanna win a bag of Manitoba Harvest Hemp Hearts?

Is that even a question? Simply leave a comment below telling me how you would use hemp hearts and I will randomly pick one winner on February 27 (Friday).  

 

 

Healthy Regards,

Hayley 

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January: Looking Back and a Look Ahead

January 2015 done and dusted! Plus 2 days already, sheeesh. 

How was your month? Did you set any New Years Resolutions? How are those going? 

From December to January many changes have happened for this girl: 

– I moved in with my parents.  This has been a major change but it has been so good. I am enjoying the freedom, my stress level has declined, I get to spend time with my family and most importantly: I am happy.

– I started working with a new coach. Kristen has been so wonderful and I am excited for what is to come. 

– I went on my first run since September! This was huge. I still have a bit to go until I am 100% healed but there is progress. 

– I found out I did not get into the Grad School program I had applied to. But that is ok. After studying for and taking the GRE I started to second guess my decision to apply. I ended up applying since I  already had letters of recommendation submitted but wasn’t sure what I would do if I got in. Grad school is a big commitment and if I wasn’t 100% sure and excited to go, I wouldn’t go so I know their was a reason for this rejection. 

– I applied for a few jobs. The right thing however has not come together yet so I am embracing this time of freedom. 

– I did my first road race! It was tough, humbling and left a craving for more. 

– My big goal for this year is to stay healthy and injury free. So far so good! After a week with a few runs my hip started to hurt again. It was important for me to remember this big picture goal in order to reign the training back in a bit.  

HelloFebruary


Looking ahead… February:

  • More road bike racing to come and possibly my first stage race. My goals for these races is to just keep gaining experience in this discipline. 
  • I’m giving up sweets. Womp womp, I know, no fun. This isn’t something I have spent much any time talking about on the blog but during my year of injury I gained some weight. Pretty natural as I went from a very high running volume, to just swimming and biking to nothing. But as I am getting back into training I want to get back to a comfortable weight and well, I am not there yet. I love my fro-yo and the occasional sweet however it is something I am willing to give up for a bit. This is a change among a few other ones that I will share with you all when the time is right. 
  • In addition to sticking to my training plan I know how important the little things are especially for my hip rehab. A goal for this month is to be sure to do my hip strength/stability 3x a week. 

Besides that I just want to keep waking up and making the most out of every day I get! Simple, right? 

Healthy Regards,

Hayley 


Tell me one highlight from your January. 

What was your New Year resolution or a goal you set? How is it going?

Anything fun happening for you in February?

 

 

 

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