healthy eating

Seasonal Produce | Winter | Potato

February 5, 2016 by Lindsay Ingalls 2 Comments

Winter is here at least for a few more weeks and while Winter produce isn’t quiet as diverse or exciting as Summer there are still some really great items. The Winter brings us huge varieties of citrus from giant Sumo Mandarins to teeny tiny kumquats; all with their own unique flavor and all super uplifting and refreshing. Other fruit options include kiwi and pomegranates and some varieties of apples.

Winter vegetables are often a bit heavier and grounding and include cauliflower, broccoli, Winter squashes, root vegetables and potatoes. Maybe it’s growing up in North East where Winter seems never ending but these are some of my favorite foods. The thing is they can often become a bit boring and so I’m always looking for ways to make them a bit more exciting with new flavors and sauces.

I was recently reminded of an amazing and simple seasoning for fries just a bit of thyme and super high quality sea salt. My friend Char of Nutritiously Fit shared this idea on her snapchat (follow us on snapchat: @charmcghie and @lindsayingalls) and it brought me back to a trip Neil and I took to Toronto ages ago. During that trip we visited Fresh on Bloor and they had the best fries and they too season theirs with fresh thyme and sea salt. Going a bit further I also decided to attempt to recreate my own version of their green poutine. While my version is a bit different than what you would get at the restaurant it is equally delicious.

Sea Salt & Thyme Fries

4 Yukon Gold Potatoes or your favorite variety of Sweet Potatoes, cut into fries
1 tablespoon olive oil
2 teaspoons fresh thyme leaves
A sprinkle of Maldon Sea Salt Flakes or your favorite high quality sea salt

Preheat oven to 400F. Toss potatoes with olive oil and spread on to a parchment lined baking sheet. Bake for 35-40 minutes or until browned and crispy. Sprinkle the hot fries with the thyme and sea salt and enjoy! Or head down to the next recipe: Green Poutine.

Green Poutine made with Thyme & Sea Salt Fries

Carrot Gravy:

1 onion, diced
2 carrots, peeled and diced
2 garlic cloves
2 Tablespoons olive oil
2 Tablespoons Coconut Aminos
2 Tablespoons Arrowroot
1 Tablespoon Tomato Paste
2 cups vegetable broth
Salt and Pepper to taste

Heat the olive oil in a pot over medium-high heat. Add the carrots and onion and sautee until soft. Add in the garlic cloves and cook for one minute. Add everything to a blender and process until smooth. Return to the pot and heat over medium until it thickens; make sure to stir often to prevent sticking and/or burning.

Cashew Cheese:

1 cup cashews, soaked for at least 2 hours
1/3-1/2 cup water
1/4 cup nutritional yeast
1 tablespoon lemon juice
1/2 tablespoon sweet white miso
salt and pepper, to taste

Place everything in a blender and process until smooth.

Greens:

1 cup shredded Kale
1 cup shredded Swiss Chard
1-2 handfuls Baby Spinach

In a medium saute pan add the greens with a bit of water and cook until wilted.

Assemble:

Base of Fries.
Next Greens.
Next Cashew Cheese.
Next Carrot Gravy.
Finish (optional) with green onions, chives, chili flakes and/or toasted sunflower seeds.

After making these I have wanted to eat these every day. Seriously so delicious! For the sweets I used Japanese Sweet Potato and Garnet Sweet Potatoes and both were really fantastic but I personally enjoy the dryer and sweet but without being too sweet.

What are you favorite types of potatoes? How do you like to enjoy them?

I would like to thank Whole Foods Tanasbourne for providing the ingredients to make these delicious recipes. Join them this month to celebrate their eight year anniversary- check back for more details as to dates and times.

12-Weeks to a Happier and Healthier Life | Weeks 1 & 2

September 14, 2015 by Lindsay Ingalls 12 Comments

I really don’t want to start this post with a bunch of excuses so I’ll just say the first two weeks were not as successful as I had hoped. I am the only one that can be held responsible for this and while I’d like to add a but into this intro I’m going to leave it at that.

Goals in Review:

(Dietary Goal) Drink half my weight in water everyday. Well I can’t say I did this everyday but I did a good 9 out of 14 days.
(Physical Goal) Go for a walk everyday – rain or shine. I didn’t go for a walk everyday but I did 10 out of 14 days and I also have reincorporated barre3 online workouts into my routine (I completed 3 last week).
(Mental Goal) Spend 15 minutes per day reading a book. This one was a big fail. I didn’t read anything except blogs and children’s books.

Goals for Weeks 3 & 4:

(Dietary Goal) Diligently follow my 28 week transformation program. I signed up for a 28 day program with fellow health coach Brittany Mullins and there is a meal plan that I haven’t been following so closely. After talking with my husband he reminded me that when I decided to sign up for the program I told him and myself that I was going to trust the program and take it on 100%. Well I have only followed the plan about 50% so I am re-committing myself to the program and following it completely.
(Physical Goal) Do 10+ minutes of barre3 online each day. I love barre3 and I really need to focus back on myself and my body. I love the energy barre3 gives me and how strong and sweaty I feel after a workout.
(Mental Goal) Spend 15 minutes per day reading a book. Since I didn’t complete this goal I am putting it back on the list because sometimes we just need a do-over.

Review of the past two weeks:

While I was way more active the past two weeks than I have been in months my diet was not on point. I ended up eating a lot of salads and veggie packed meals but I also had beers, fries, veggie burger, movie theater popcorn, onion rings, a pastry (or 2) and coconut ice cream. While I am not abstaining from having any of those items my goal is to focus on eating healthier options and leaving those for more of an occasional treat/meal. What it comes down to is that I chose the food over my health goals and didn’t practice self-control or really think about what I was eating. When I looked at the progress photos of myself and didn’t see any but rather found myself looking more bloated it was a real wake-up call that if I don’t make good food choices that I am not going to see any real changes. So here is to a new week, new goals and to coming back here in two weeks with a more successful check-in.

How are you doing with your goals?

Let’s Get Started | 12-Weeks to a Happier and Healthier Life

August 31, 2015 by Lindsay Ingalls 1 Comment

Hello! This post is getting up a lot later than I had planned but we moved last Thursday and life has been a bit chaotic. Today marks the start of my 12 week journey to a healthier and happier life. I’m happy to report that day one was a great start and I am looking forward to the next 12 weeks. Before we get into the goals and some news I have to share I will first show you my day 1 photos.

Okay so most of these are pretty cringe worthy to me but this is me showing you reality. A reality that I am not happy with but I am striving to make healthy changes to get myself back on track. To help me get back on track I am working with health coach and blogger Brittany Mullins aka Eating Bird Food. Fun fact she is also an IIN grad.

But wait aren’t you a health coach? Yes I am a health coach who after two children finding myself in need of a little help and guidance. Yes, health coaches sometimes need a coach of their own. I mean practice what you preach, am I right?

Anyways I signed up for Brittany’s 28 Day Challenge program and I am so excited to see what sort of transformation takes place over the next 28 days. Side note (disclaimer) I am not sponsored to talk about Brittany’s program and I paid for it myself. The program has a meal guide and sample plan, a workout plan, lots of information and tips on how to live a healthy life, a Facebook support group and weekly e-mail support from Brittany.

In addition to the 28 Day Challenge and the guide/goals it sets out I also have three of my own goals for the next two weeks.

(Dietary Goal) Drink half my weight in water everyday. I used to be so good at drinking water and then I don’t know what happened but my goal is to get back at it. Drinking water makes me feel more awake, more alive, more energetic and just happier.
(Physical Goal) Go for a walk everyday – rain or shine. We just moved back into our favorite Portland neighborhood and it is the perfect spot to get out and go for a walk. I want to move my body more everyday and I also want to take the time to go for a walk with my littles so that we can talk, explore and spend quality time together.
(Mental Goal) Spend 15 minutes per day reading a book. I read lots of books to my littles and blogs but I really don’t spend a lot of time reading for pleasure. I have a ‘to read’ list a mile long so now is the time to take a break from TV, the computer, social media and just take a few minutes for myself with a good book.

So that’s it for this week’s post. I’ll be back with progress photos and to tell you how things are going in two weeks. Until then you can follow me on social media where I’ll be giving lots of updates!

What are your three goals for the next two weeks?

12-Weeks to a Happier and Healthier Life

August 24, 2015 by Lindsay Ingalls 6 Comments

ClassPass Fitness Night Out | THE BAR METHOD

Spring 2015

Let’s get real here for a moment. My workouts have been frankly non-existent for the past 8-weeks. My diet has been less than ideal. My weight is still 40+ pounds higher than my pre-pregnancy weight with Edith. My energy has been low. My mental state has been foggy, impatient and less than happy.

It’s time for a change. A real change.

This week we are moving to a new house in one of our favorite neighborhoods. Life is slowing down and it’s time for me to recommit to myself and my health so I can feel more balanced, more energetic and frankly a happier, calmer and more positive person.

You might be reading this and thinking here we go Lindsay and her challenges, goals, etc that don’t end up going anywhere. Yes I know I am an over committer and I haven’t completed a number of challenges lately and….well look where it’s got me, eh? That’s why this isn’t a challenge it’s simple an accountability check-in.

For the next 12-weeks and possibly longer I plan to do bi-weekly accountability check-in posts to keep me in check and to share my journey back to being a fit, healthy and happier person. Every two weeks I will share a photo of myself, weight +/-, three goals, a check in regarding the previous weeks three goals and a summary of how things are going, changes I am experiencing and ups and downs.

This all being said I’d love for your to join me on this journey to a happier, healthier life. Join me starting August 31st as I do my first check-in. I’ll share where I am starting at and I will also share three goals one dietary, one physical and one mental. You can share your own check-in in the comments, on your own blog or your social media. If there is enough interest generated we could also create a Facebook check-in/accountability group but we can cross that bridge when we get there.

Thank you for joining me on this journey and we’ll check-in next week for my (and your) first accountability check-in.

P.S. I’m joining prAna and Sweat Pink for a super fun, #7daystretch #liveinprana challenge – it starts today (Monday, August 24th) and ends at the end of the week (Sunday, August 30th). Join in on the fun – answering daily prompts (see below) – or if you’d prefer to lurk, you can follow along on FitApproach or through the hashtags: #liveinprana #7daystretch #sweatpink!

Eating Healthy While On Vacation

May 4, 2011 by Lindsay Ingalls 1 Comment

The Hubz and I love to travel however one of the biggest challenges when traveling is eating. Here are my tips for eating well on vacation:

The Hubz & I in DC- November 2010

Planes, Trains & Buses

Plan where you/what are going to en route
- Avoid fast foods
- Bring a picnic with you; pack sandwiches, fruit and a vegetables.
Pack healthy snacks
- Who food energy bars, whole grain crackers with nut butter, homemade trail mix, hummus and veggies
Avoid becoming dehydrated on flights by avoiding soda, alcohol, juice and coffee; instead sip club soda or water.

Healthy Eats at Jet Blue Terminal at JFK Airport

Road Trip

Pack a cooler with healthy foods
- Fruit
- Vegetables & Hummus
- Bean Salads
- Nuts & Seeds
- Whole Grain Bread & Crackers
- Fruit Spreads & Nut Butters
Stop at markets along the way and restock your cooler with healthy foods
If your only option is fast food look for the healthiest options
- Order off the kids menu
- Look for places with salad bars, vegetable sides, wraps or sandwiches.
  - Healthier Fast Food Options:
    - Panera- try the great selection of salads, soups and sandwiches
    - Au Bon Pain- try their great selection of vegan soups and salads
    - Chipotle- stick to the veggie burrito bowls or salads, however avoid the dairy, chips and tortillas.
    - Boloco- they offer brown rice, whole wheat wraps, organic tofu and a great selection of veggies, however avoid sugar and high calorie sauces, instead top yours with a fresh salsa and tons of veggies.
- Scope out grocery store and health food stores prepared foods and salad bars.

Road Trips Snacks - Girls Weekend 2010

Room Service & Restaurants

Enjoy a soup or salad with and appetizer or share an entree- this will help in controlling portions; you can still enjoy delicious food but you will be saving your wallet and waistline.
Avoid the mini bar; Stock your hotel room with healthy snacks so you won’t be tempted to eat the high calorie (and high priced) snacks that the hotel stocks in your room.
Do research; if you take nothing else away from this post it should be this. Take the time to research restaurants, cafes, coffee shops, natural food stores and markets before you travel. You will be able to make more conscious choices if you already know your options. You will also be able to scope out the best places to eat so you can enjoy your experience to it’s fullest.

Hotel Room Breakfast- Oats w/nut butter & figs

Cruising

Stick to your regular eating schedule; I know I already said this above and it applies to any vacations but while cruising (and visiting all inclusive resorts) this is when it is most important to stick to your schedule. You will have food available to you 24 hours a day and for many this means over indulging. Additionally remember to only eat when you’re hungry!
Load up on fresh fruits, vegetables and whole grains.
Limit your desserts
Avoid too may sugary drinks, stick to light beers, wine and clear drinks. If you want something fruity try seltzer with your choice of clear alcohol and a splash of fruit juice. Also don’t forget to make sure you stay hydrated! Drink your water!

Hubz and I crusing- i kept dried fruit snacks in my bag (you can see them popping out if you look hard)

Top Healthy Eating Travel Tips:

Stick to your regular eating schedule
Stock up on healthy snacks
Make conscious decisions when choosing to enjoy a poolside drink or that special indulgence dessert
Do you research! Find restaurants and health food markets at your destination that have healthy options.

What are you top healthy travel tips?

Tips for Eating Healthy Outside the Home

October 4, 2010 by Lindsay Ingalls Leave a Comment

My tips for eating a healthy vegan diet outside the home

When eating out at restaurants check out the menu online prior to your visit, this will help you to know what your options are and make healthy choices.
Avoid dishes that are made with high calorie or sugary sauces such as ones that you find at Asian restaurants. Look for dishes that are filled with veggies, grains and a protein.
Share an entree with a friend or significant other to avoid over eating since most restaurants serve portions that serve two to three people or try ordering a salad/vegetable side and an appetizer.
At parties/gatherings bring a healthy dish to share; this is a great way to guarantee that there is something for you to eat besides chips and introduces your friends to something new. If bringing a dish is not appropriate than eat something healthy before your get there and limit the amount of chips and other unhealthy goodies you might want to eat.
Practice the 90/10 rule. This rule is that you eat really well 90% of the time and the other 10% you eat however you like. Now this could be having some soy ice cream at home or you a great time to use you 10% is when eating out at your favorite restaurant or at a party. Eating healthy doesn’t have to mean never enjoying your favorite treats like pizza, fries and chips. Everything is in moderation and if you are eating healthy 90% of the time allow yourself 10% to indulge without guilt.

Naturally Lindsay