GOLDEN VALLEY, Minn. - March is National Nutrition Month, so, if you have been thinking about eating healthier but didn't know where to start, Nutrition coach Laura Wasserman says to start small.
Wasserman, a nutrionist and personal trainer with Magna-USA, joined KARE 11 News @4 with five ways to improve your health which include slowing down, staying hydrated, and planning meals ahead of time.
Here are her tips:
1. Slow down - Slow down to give your brain enough time to receive signals from your stomach that it is satisfied.
2. Drink more water - Super hungry in the afternoon or night? Drink a glass of water first. You could actually be thirsty, not hungry. Fatigue is sometimes a symptom of dehydration.
3. Plan ahead - This may sound daunting to some, but even just planning one extra meal a week is a great way to make positive changes with your nutrition.
4. Try a new food - Stuck in a rut? Think that rice is the only 'healthy' grain you can eat? Try Quinoa. It's packed with protein, fiber, and other nutrients that are much better for your body than plain old rice.
5. Sleep - When you're short on sleep, you tend to eat more. Stick to a consistent bedtime and wake time and your body will be thanking you.
Wasserman suggests making changes slowly and creating good habits for long term success. Laura is also a personal trainer so she stresses the importance of exercise along with diet.
For more information, visit Magna-USA or call 612-424-6840.
Quinoa and Goat Cheese Salad
1 cup Quinoa
2 cups vegetable broth
2 cups baby spinach (roughly chopped)
3 Tbsp baby dill
1 cup tomatoes (cherry or grape, halved)
1Ž2 cup sun dried tomatoes (packed in oil, roughly chopped)
1Ž2 cup toasted pine nuts
1Ž2 cup red onion (chopped and lightly sautéed)
6 oz crumbled goat cheese
4 cloves of garlic (chopped)
Salt (to taste)
Pepper (to taste)
~3 1Ž2 Tbps Olive oil (3 for the dressing and 1Ž2 to sauté the red onion and garlic)
~ 3 Tbps Balsamic Vinegar
• Cook the quinoa in the vegetable broth. Use the directions on the quinoa package to determine the cooking time.
• Lightly sauté the red onion and the garlic in olive oil.
• Toast the pinenuts in a sauté pan over a low flame (about 5-7 minutes).
• Allow all hot ingredients to cool in the refrigerator before mixing the salad together.
• Mix all ingredients together.
• Mix in the olive oil, balsamic vinegar and a little of the oil from the sun dried tomatoes.
• Add salt and pepper to taste.