Rachel's Fit Health

A balanced approach to healthy living.

Occupational Therapist (OTR/L) , Personal Trainer, Intuitive eater, Weightlifter, FitFluential Ambassador, Wine connoisseur

Click notebook {bottom left} for posts. More about the author here.

Occupational Therapist (OTR/L) , Personal Trainer, Intuitive eater, Weightlifter, FitFluential Ambassador, Wine connoisseur.

{For blog posts: click the notebook icon located in the bottom left corner}

About this blog:
This is a "been there, done that" style of healthy living.

We've all tried strict dieting, rigid eating styles, have read articles that "scare" us into eating healthy. Consider this blog damage control: remediation for the crazy things we've done to our minds and bodies when it comes to healthy living.

The focus of this blog has shifted to highlighting how you can overcome "food fear" as a result of rigid habits, to promote self-esteem and develop a greater respect for yourself.

So if you've found yourself following "rules", feeling stuck, unhappy, guilty, or just desiring something more for yourself when it comes to a healthy lifestyle- this blog is for you.

Life's a lot more fun over here :)


About me:

I started this blog two years ago to blend my love for learning about health from an educational standpoint (how the body works, what drives human behavior) and my interest in increasing my own health.. influencing others along the way! I have an bachelor's degree in Kinesiology and a Master's degree in Occupational Therapy.

I have experience personal training individuals and small groups.

Outside of blogging, I am an Occupational Therapist who works in a community reintegration program for individuals who have sustained a traumatic brain injury.

Recognitions:
Nominated for Wego Health Activist Award- Blog

Affiliations: FitFluential Ambassador

**Want me to review your product? Email me at rachelsfithealth@gmail.com**

Disclaimer: All blog posts within this site are solely a way for me to share my experiences in healthy living. Posts are not intended to diagnose, treat, cure, or prevent any health problem. I am not a registered dietitian, doctor, or fitness expert. Consult your physician before beginning a diet, supplement, or exercise program.

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Posts tagged vegetables

Nothing like produce!! Went grocery shopping with my roommate (around noon on a Sunday.. bad idea!!) & came back with this! What’s your favorite? The plums & strawberries looked amazingg today! I’m getting so sick of the same foods (what else is new lol I like a lot of variety!) so Im welcoming some new ones! #produce #fruit #vegetables #grocery #shopping #reclaimyourcart #ecd #rachelsfithealth

Raw Green Beans
Great snack if you need a crunch!
I buy a few pounds at the grocery store, cut the tips, and store in a gallon-size ziplock. I’ll either cook them for dinner or take a handful in a small bag with me. Green beans take up a lot of space in your stomach for a small amount of calories!
Think about it- 45 calories of green beans vs. 45 calories of M & M’s. Which one would make your stomach stretch more? The stretching of the stomach affects our decision to stop eating. 
Don’t cut corners and skip vegetables to save yourself some calories for later. Eat vegetables with every meal!
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Raw Green Beans

Great snack if you need a crunch!

I buy a few pounds at the grocery store, cut the tips, and store in a gallon-size ziplock. I’ll either cook them for dinner or take a handful in a small bag with me. Green beans take up a lot of space in your stomach for a small amount of calories!

Think about it- 45 calories of green beans vs. 45 calories of M & M’s. Which one would make your stomach stretch more? The stretching of the stomach affects our decision to stop eating. 

Don’t cut corners and skip vegetables to save yourself some calories for later. Eat vegetables with every meal!

Talk about a great use of calories!
1 whole red pepper has under 50 calories.
+Slice and eat as a snack with some almonds
+Eat as your veggie with a meal
+Eat pepper slices while you’re waiting for dinner!
+Snack on these when you get home from school or work
+Eat before you head out to dinner with friends. Slice up peppers and eat before you go, or eat in the car on your way there. Pepper slices are a low-calorie option that take up a lot of space in your stomach compared to other 50 calorie options (i.e. a few chocolate chips!)
Zoom Info

Talk about a great use of calories!

1 whole red pepper has under 50 calories.

+Slice and eat as a snack with some almonds

+Eat as your veggie with a meal

+Eat pepper slices while you’re waiting for dinner!

+Snack on these when you get home from school or work

+Eat before you head out to dinner with friends. Slice up peppers and eat before you go, or eat in the car on your way there. Pepper slices are a low-calorie option that take up a lot of space in your stomach compared to other 50 calorie options (i.e. a few chocolate chips!)

Ranch Dip.. without the fat!

I have a hard time eating some vegetables raw (i.e. broccoli!). I have always liked ranch dressing, but I work too hard at the gym to dip my vegetables in it!

Try this instead! Sprinkle Hidden Valley Ranch Dip seasoning over 0 % fat plain greek yogurt and mix. That’s it.. Probiotic Ranch :)

You can pour the whole thing into a container of yogurt and put it back in the refrigerator so you always have your ranch on hand.

Raw Broccoli I can eat you again!

Vegetables- drink ‘em down

I tried a new way to get in more vegetables today!

I have worked on adding more vegetables to my meals since the beginning of the school year. I finally have seen a noticeable difference in my skin! It has really cleared up my face without prescription medication.

If you like broccoli, try this!

Cooked broccoli from last night.

Toss into blender(I also added parsley). Add 1- 1 1/2 cups of Water.

(Reminds you of the broccoli soup I posted awhile ago, right?)

At this point, you can drink it cold or heat it up. I chose to heat it.

I added salt and crushed red pepper flakes(I like my food spicy!)

Heat and Drink. Think of it like soup!

Note: It is well known that some nutrients from vegetables are lost during the cooking process. If you have a juicer, use raw vegetables! I do not have a juicer so I used cooked vegetables.

Read more about vegetables and healthy skin:

http://www.livestrong.com/article/6633-pick-vegetables-that-promote-healthy/

Roasted Cauliflower and Broccoli Soup

How often do you cook broccoli or cauliflower for yourself? If you’re a college student, it’s probably rare. If you have kids, it’s rare to see them eat vegetables without complaining! Here is a recipe for a soup you all will enjoy, and you all can make it!

This recipe is from the The Italian Dish blog. My friend shared this blog with me a few years ago and I love it! The blog is full of great recipes, but this is one of my favorites. Here is the original recipe: http://theitaliandishblog.com/imported-20090913150324/2008/4/21/roasted-cauliflower-and-broccoli-soup.html

Why eat broccoli and cauliflower?

Broccoli has fiber, protein, vit D, Vit A, Vit K, Vit C, iron, folate, magnesium, calcium, manganese, vit B6 among others

Cauliflower has Vit C, Vit K, potassium, folate, Vit B6, manganese, among others

Clearly, we could all benefit from eating more cauliflower and broccoli! This is a very low calorie soup, and it is a great side for lunch or dinner to get in those vegetables.

Here we go- I took pictures throughout the process of making it last night. You’re welcome. My roommates officially think I’m crazy (If they didn’t already!).

ROASTED CAULIFLOWER AND BROCCOLI SOUP

1 head of Cauliflower

1 head of Broccoli (I double the cauliflower and broccoli, original is 1/2 head)

1/2 onion, chopped

1/2 clove garlic (optional, I added it)

6 cups of chicken broth

Few handfuls of spinach

Salt and Pepper, to taste (meaning, add how much you would like to taste)

Cayenne Pepper (optional, I always add it to my soups. I love a lil’ kick!)

1. Preheat oven to 350 (turn on and wait until it reaches 350)

Wash, pat dry, and chop cauliflower.

Put into a baking dish, place in the oven.

Set timer for 30 minutes.

No need for olive oil on top.

2. Wait about 10 minutes (to coordinate timing of the cauliflower) and chop onion. This doesn’t have to be perfect (you’ll see what we do at the end).

3. Place a pan on the stove, and turn the heat to medium-high. Drizzle Olive Oil in a pan (I probably drizzled 1 tablespoon). Wait a few minutes, and add the onions

4. Saute for several minutes until translucent (translucent means clear. See how they are white right now?)

5. While you saute the onions, wash and chop the broccoli.

6. After several minutes(about 5-7) of sauteing the onions, add the broccoli and 6 cups of chicken broth.

7. By this time, the cauliflower should almost be done. Add the cauliflower when you take it out of the oven.

8. Heat should be at medium- high. Cover with a lid and let it simmer for 15 minutes. (Simmer means it is bubbling, but not so much that it is boiling.) By the end of 15 minutes, the broccoli and cauliflower should be soft. Turn off heat.

9. Now, add a few handfuls of raw spinach.

10. Stir in the spinach (it will wilt quickly due to the heat).

Almost done!

11. You could stop here, but it’s not very pretty, is it? Let it cool, and use a hand blender/immersion blender to puree the soup in the pot. If you don’t have an immersion blender, you can ladle the soup into a blender to puree. Just make sure you open the lid slightly to allow the hot air to seep out as you puree it!

Buy one. You will love having it! This one was around $20.

Much better!

Sprinkle with grated Parmesan.

Enjoy!!

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