It's Thyme Nutrition

02/17/2023

This time of year people are looking for healthy quick recipes to throw in the oven and eat. You can always cut your vegetables ahead of time and this is an easy quick meal at the end of the day.

15 Minute Healthy Roasted Chicken and
Veggies (One Pan)
4 Servings

Ingredients:
2 medium chicken breasts chopped
1 cup bell pepper chopped (any colors you like)
1/2 onion chopped
I zucchini chopped
1 cup broccoli florets
1/2 cup tomatoes, chopped (plum or grape)
2 tablespoons olive oil
1/2 teaspoon salt
1/2 teaspoon black pepper
I teaspoon italian seasoning
1/4 teaspoon paprika ( optional)

Instructions:
1. Preheat oven to 500 degree F.
2. Chop all the veggics into large pieces. In another cutting board chop the chicken into cubes.
Place the chicken and veggies in a medium roasting dish or sheet pan. Add the olive oil, salt and pepper. italian seasoning, and paprika. Toss to combine
3. Bake for 15 minutes or until the veggies are charred and chicken is cooked. Enjoy with rice. pasta, or a salad.

01/26/2023

Fitness trackers are a great addition to your fitness routine. People who wear them tend to walk 40 minutes more a day when wearing them.

01/10/2023

Have you started the year making health resolutions? Most people start the new year with great intentions but can't follow through until the end of the year and beyond. Start by making little changes in your diet and exercise. Add new fitness challenges and start your diet changes. If you start small you can have big changes happening by the end of the year.

11/07/2022

Did you know Americans typically consume 3,000-4,500 calories at their Thanksgiving meal?
Here are 3 tips to help with your holiday meal:
1. Make smart nutrient dense food choices
2. Exercise
3. Monitor your portions

05/16/2022

The glycemic index (GI) of foods means how they effect your blood glucose two hours after consumption. Low GI foods are less that 55, medium GI foods are 56-69, and high GI foods are greater than 69. Glucose is a score of 100. Here are some great foods to eat that have a low GI and can help if you are watching your sugar intake.
Steel cut oatmeal has GI of 55 (regular oatmeal is 70)
Banana has a GI of 30-55
Steamed Brown rice has a GI of 50-55 (White rice is 72-64)
Carrots have a GI of 47 (Baby carrots have a GI of 92)
Apple has a GI of 36
Peanuts have a GI of 13
Hummus has a GI of 6

04/15/2022

Easter is just a few days away. As we are all preparing for our Easter feast and fellowship with friends and family let us remember the EGG. The incredible, edible egg? When I was little the egg fights on Easter morning were a fun competition to see who had the strongest hard-boiled egg. I had many victories over the years. After all the bad publicity years ago the truth is that eggs are actually a great source of protein, and their cholesterol content doesn’t appear to have an impact on blood cholesterol levels. The best eggs to buy are the pasture raised organic eggs. They contain more omega-3s and vitamin E, less omega-6 fatty acids, and lutein and zeaxanthin which are antioxidants of the brain and the retina. One large egg has 72 calories, 6 gms of protein and 41 IU of Vitamin D. Happy Easter to all and enjoy those eggs!

03/30/2022

Are you looking for a great healthy breakfast recipe? My daughter and I enjoy these muffins and they are easy to freeze and reheat in the morning.

03/24/2022

Have you ever heard someone tell you "you are what you eat"? We all might want to rethink our fast food/restaurant selections if that is the case. I am attaching a link for a website that has the nutrition information for a lot of food selections at various restuarants. Next time you order out you might want to check out the nutrition facts and try to make a healthier selection or eat at home.
www.fastfoodnutrition.org

Nutrition facts from the most popular fast food restaurants.

02/18/2022

I was slicing eggplant for dinner this week and thought it was time to post about the benefits of purple produce. These wonderful fruits and vegetables with the purple hue are rich in anthocyanins which produce antioxidants. They are beneficial in protecting and healing your cells from damage and can also help protect you from many diseases such as cancer, diabetes, cardiovascular and neurological diseases. Research has suggested that there are many health benefits from anthocyanins such as anti-inflammatory properties, improving cardiovascular risk factors, anti-cancer prevention and memory-enhancing effects. That is why we are now seeing purple cauliflower and purple carrots in the grocery aisles! Vitamin A and Vitamin C are also a benefit to eating purple.

Give purple a try for the great health benefits! Here are some suggestions of produce that is packed with antioxidants from the anthocyanins in purple fruits and vegetables.

1. Purple Cabbage
2. Purple (Red) Onion
3. Purple Carrots
4. Purple Cauliflower
5. Purple Kale
6. Purple Potatoes
7. Purple Sweet Potatoes
8. Purple Asparagus
9. Purple Brussels Sprouts
10. Eggplant
11. Fruits such as: Blackberries, Blueberries, Figs, Plums, Acai berries, purple grapes

02/08/2022

If you are working on healthy meals each week, then you are probably trying to incorporate seafood into your weekly menu. This can be difficult due to availability and the fact that some people don’t enjoy eating a lot of fish. Here’s an easy suggestion for your budget and your diet. Try using canned tuna and canned salmon in your menu planning. They both contain plenty of omega-3 healthy fats and are a great source of protein. If using canned or packaged tuna then just watch out for the mercury levels. Safe catch is my recommended brand because it is tested for mercury before packaging, sustainably caught, additive free and they help to protect our oceans. Most kids also enjoy tuna or salmon patties for dinner. You can find multiple recipes on a variety of sites such as Yummly, and Food Network. Serve with lemon and a salad!

02/02/2022

Most of us are trying to start the year off right by eating healthy and exercising. You can find many articles on what to eat, how to diet, and how to incorporate exercise into your day. My recommendation is to start exercising at least 30 minutes 3 times per week and make it fun and enjoyable. Try different activities and involve family and friends. Join a gym if you are unable to get outside in this cold weather. Most gyms have great membership opportunities this time of year.

My advice on dieting is to avoid these 5 pitfall food choices, but if you can’t avoid them then make sure you eat them very infrequently. Here’s my list and remember if you break your diet rules, forgive yourself and try to make better choices next time. Don’t quit.

1. Processed meats (bacon, breakfast sausage, hot dogs, turkey bacon, deli meats)
2. Sugary sodas, sweet tea and food products with high added sugars
3. Snack foods like potato chips and pretzels (high fat and sodium)
4. Beware of refined carbohydrates (white bread, white rice, pasta, pastries, pizza)
5. Fried foods (make these foods a rarity)

01/25/2022

Here's a nice warm, easy, and satisfying recipe for our winter weather. It's also a great source of Vitamin C and K.

White Bean and Sun-Dried Tomato Gnocchi (Eating Well 2021)

1/2 cup sliced oil-packed sun dried tomatoes plus 2 Tbs. oil from the jar, divided
1 16 oz. package shelf-stable gnocchi
1 15 oz. can low sodium cannellini beans, rinsed
1 5 oz. package baby spinach
1 large shallot, minced
1/2 cup low sodium chicken broth
1/2 cup heavy cream
1 Tbs. lemon juice
1/4 tsp. salt
1/4 tsp. ground pepper
3 Tbs. fresh basil leaves

1. Heat 1 Tbs. oil in a large skillet over medium-high heat. Add gnocchi and cook, stirring often, until plumped and starting to brown, about 5 minutes. Add beans and spinach and cook until the spinach is wilted. Transfer to a plate.
2. Add remaining 1 Tbs.of oil to the pan and then add sundried tomatoes and shallot. Cook while stirring for about 1 minutes. Increase heat to high and add broth. Cook until the liquid has mostly evaporated, about 2 minutes.
3. Reduce heat to medium and stir in cream, lemon juice, salt and pepper. Return the gnocchi mixture to the pan and stir to coat with the sauce. Serve topped with basil.
Serving size is 1 cup. Serves 4.