011 What I Eat and Why

Nutrition Bytes with Jessica Siegel, Registered Dietitian of Gelson's Markets | Health, Nutrition,

What I Eat and Why

Jessica takes us into a day in her life in regards to what she eats on a daily basis. She uses the Mediterranean Diet as her framework for a healthy diet. Two vegetarian meals per day with an emphasis on eating a lot of vegetables. She eats fresh, minimally processed foods that she makes herself.

Morning

Eats within an hour of waking up in order to optimize her blood sugar.

Usually eats granola and yogurt. She often makes her own: My Favorite Homemade Granola http://gelsons.com/cooking/recipes/all%20recipes/My%20Favorite%20Homemade%20Granola

Recommends Boulder Granola

Sprinkles her granola and yogurt with chia seeds.

When you eat a good quality breakfast that’s really filling, it can take you further into your day.

On weekends, she’ll eat oatmeal with milk, raisins, chia seeds and cinnamon. (Weekday Morning Oatmeal) http://gelsons.com/cooking/recipes/all%20recipes/Weekday%20Morning%20Oatmeal?search=weekday%20morning%20oatmeal

Has a cup of unsweetened green tea or Chameleon Cold Brew.

Mid-Morning Snack - café au last with steamed whole milk

Lunch

Five days-week she usually eats from the Gelson’s salad bar. She gets kale, arugula, and purple cabbage, but she also puts beans for protein for a vegetarian lunch. She dresses it with olive oil, vinegar and pepper.

On the weekends, they’ll often go out for lunch where she’ll have eggs with a side salad and maybe a little bread.

Afternoon Snack

Tip: If you’re really hungry a little bit after lunch, try changing what your eating for breakfast.

She’ll have a few almonds and some fresh fruit. Often times she’ll break out some dark chocolate. One or two squares of Green & Black’s organic dark chocolate.

Fruit is a good snack is a good snack but you need to round it out with some nuts or some cheese.

Dinner TIme

Tries to have one or two vegetarian dinners per week.

Try to eat fish twice per week

They also have turkey or chicken a couple times per week and red meat once per week, give or take.

Chicken with Plum Relish http://gelsons.com/cooking/recipes/all%20recipes/Chicken%20with%20Plum%20Relish?search=Chicken%20with%20Plum%20Relish

Greek Kale Salad (from Service Deli)

Roasted Rainbow Cauliflower http://gelsons.com/cooking/recipes/all%20recipes/Roasted%20Rainbow%20Cauliflower?search=Roasted%20Rainbow%20Cauliflower

Tuna Unmelt http://gelsons.com/jpicksaug15

Cup of unsweetened chamomile tea after dinner to wind down.

Questions Addressed

What are some of the vegetarian dinners you make for your family?

We make my Black bean quesadillas once a week, then we often have a vegetarian soup such as Ravioli Soup, Lentil Soup, or Super Antioxidant Chili. We probably end up having pizza almost weekly, either at a restaurant or we make it at home.

Contact

Email Jessica at [e-mail]

Disclaimer

Gelson's Registered Dietitian, Jessica Siegel, has a Masters in Public Health. However, she is not a doctor and her nutritional recommendations are not tailored to specific health problems. Always consult your physician before beginning any nutritional program.