Eat8: Avoid Tuna-Salad-White Foods | Set a Timer for 20 Minutes

Roasted Chicken Apple Pomegranate Salad - Winter Meal Planning Kit

Produce Tally & What Worked for Tues. Jan. 11th

Goal: 8 servings | Actual: 8 servings

What worked today to help me eat more fruits and vegetables:

1. Ate colorful, produce rich chicken salad: The picture above of the winter kit’s Roasted Chicken Apple Pomegranate Salad says it all.  Traditional deli style salads (like tuna and chicken) are popular for a reason – they taste good and, when made at home, can be convenient on-the-go options.  But to make them ‘great’ options, be sure they are every color except drab tuna-salad-white.  Add diced apple, oranges, pomegranate arils, grapes, celery, fennel…the sky’s the limit.  Drab to Fab: Bulk it up with produce + reduce mayo in half and replace with crushed walnuts + use correct amounts of protein (2-3 oz per portion).  Yum…my.
   
2. Used fruit as a sweet finish to dinner: Most of us crave something sweet at the end of dinner, and I know you have heard this a million times, but please consider – and actually do – this time.  Nibble on fruit first. (see below for how to make this more realistic)

Help Reduce Post-Dinner Cravings:

1. Eat at least twice during the day before dinner: if you are ravenous, good luck fighting the biological battle you are about to embark.
2. Ensure that your dinner is balanced with nutrient-dense carbohydrates (produce, whole grains), lean proteins, and healthy fats.
3. Set a timer for 20 minutes – the timer on your stove or microwave works great.  Try, with all your might, to still be eating your modest sized dinner (see condition #1) when the timer goes off.  If you are shocked that you finished with over 10 minutes remaining, sit quietly or begin cleaning up.
4. Once the timer goes off, reassess the craving.  My fairly-well-educated guess is that it will be reduced.  At which point, that fruit will finally sound more satisfying (this is how mindful eating begins).
5. Enjoy fruit as sweet finish (and adding it to your personal Ea8 tally!)

My Produce Sources on Tues (Wk 1 Winter Meal Plan):

• Breakfast: 1 serving (banana blueberry buckwheat pancake)
• Lunch: 3 servings (roasted chicken apple pomegranate salad)
• Snack: 1 serving (home-made trailmix with prunes + dried edamame)
• Dinner: 3 servings (produce in cheesy beef skillet + pear + pomegranate)

How did you do? Your tips, tricks, and comments on how you are eating more fruits and vegetables are always encouraged!

~Teri