MIMI JOHNSON
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10-Minute Meal Planning Success

3/29/2015

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Today’s guest blog post comes from Laura Taylor, Certified Personal Chef and Owner of Honest to Goodness. She and her team of cooking professionals help people with active lifestyles who want to eat healthy but don’t have the time to plan a menu, grocery shop, or cook. 
It’s 6:00am and your alarm clock screams at you to get up. Snooze button? No, not today. You’re off to the races again with another jam-packed schedule. Before breakfast, lunch, and snacks become back-burnered again, take 10 minutes to prepare these quick grab-and-go foods. Your stomach and brain will thank you during your intense work day. Feeding yourself properly throughout the day means you’re also less likely to binge at night on an excessively large meal.

Here’s how to squeeze 10 minutes (or save 10 on another day) into your daily schedule to pack your food for the day:
  1. Take 10 minutes at night before you go to bed to prep for the following day
  2. Set your alarm clock for 10 minutes earlier and don’t hit the snooze!
  3. Prep a batch recipe once to have multiple portions throughout the week
  4. Make coffee at home so you don’t spend 10+ minutes in line at your favorite coffee shop
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Honest to Goodness’ Top 10 Recipe Links for On-the-Go Breakfasts, Snacks, & Light Lunches:
  • Overnight Oatmeal

  • Yogurt & Granola Parfaits

  • Morning Glory Muffin Bread

  • Blueberry Protein Muffins

  • Smoothies
  • Blueberry Bliss Energy Bars

  • Open-Faced Rice Cakes

  • Pinwheels & Roll-ups

  • Trail Mix

  • Bagel Thin Sandwiches
Ensure a productive day with less stress by taking care to eat even small meals and snacks on a regular schedule. A car without gas doesn’t win any races. Likewise, a body without its own food fuel ends up weak and tired.

For more great advice on menu planning, grocery shopping, or to learn how working with a personal chef can support your active lifestyle, contact Laura at Honest to Goodness or like Honest to Goodness Facebook, Twitter or Pinterest pages. 

Cheers!
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4 Things to make Bringing your Lunch to Work Easier

1/2/2015

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Health Kitchen is all about making it EASIER to eat healthy at home… and work. It is important that you have the supplies you need to make prepping your lunch easier. Below are 4 items that I always make sure to have on hand so that it streamlines getting you and our lunch out the door before work.
1. Glass Containers
These food storage containers are a safe and easy way to store your lunch-leftovers. Make it easy on yourself and prepare your lunch the night before. 
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3. Ice Packs
Before heading out the door with your lunch grab an ice pack to make sure your lunch stays cold until lunch time. 
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4. Lunch Bag
Last but not least pick out a reusable lunch bag that you can easily put your lunch, snacks, and coffee mug in each day before work.
2. Coffee or Tea Mug
This hot coffee cup holds 15 ounces of liquid and keeps your drink hot up to SIX hours! I use this cup every day and with the twist on/off top it reduces the chances of spills. Love it and my coffee!
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Ensuring that you have the materials you need to take your lunch to work will make it easier to get in to the habit. In the long run we know it will save you money and help you eat healthier. 

Cheers!
Mimi Johnson
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Its the End of the Week! Use all your Leftover Veggies in a Healthy Fried Rice or Quinoa Dinner

1/23/2014

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Its the end of the week and you have leftover vegetables in your fridge, no need to run to the store, instead make a healthy quinoa or brown fried rice. 

4+ Servings
Gluten Free and Dairy Free

Ingredients:
2 cups uncooked brown rice or quinoa
1 tablespoon olive oil
1.5 cups of veggies (onions, green onions, carrots, celery, mushrooms, bell peppers, soy beans, spinach, kale, zucchini, etc)
2 tablespoons soy sauce of tamari
1 tablespoon sesame seed oil
2 tablespoons sesame seeds (optional) 

Directions:
  1. Prepare quinoa or brown rice according to package directions
  2. Chop veggies
  3. Sauté the veggies with olive oil over medium heat 
  4. First sauté onions until soft
  5. Add harder veggies and cook for a few minutes, before adding quick cooking vegetables like, kale, spinach, and zucchini
  6. Once veggies are cooked lower heat to medium
  7. Add cooked rice or quinoa to veggies and mix
  8. Add soy sauce or tamari for a gluten free option, sesame seed oil, and sesame seeds
  9. Fry for 5-8 more minutes until rice or quinoa becomes slightly crispy
  10. Serve 1/2 cup per person
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New Year's Resolutions | SIMPLE, SPECIFIC, TIME ORIENTED, & FUN

12/31/2013

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I’m guessing a fair number of you will be making 2014 New Year's resolutions. That is great! Unfortunately, as we all know only a small percentage  of us will actually complete them. I hope you are part of this successful percentage, but if you’re not let's see what we can do to get you there.

When HealthKitchen works with HealthKitchen Cooking and Health Coaching clients we tell them to keep their goals:

#1 Simple
#2 Specific
#3 Time oriented
#4 Fun


If you keep these four things in mind they will help to direct your resolutions in to a more tangible goal.

For Example:

2014!!!
Happy New Years

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Broad Resolutions

I want to lose weight.


I want to eat healthier.

I am going to make dinner at home more often .


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=

=
Simple, Specific, Time Oriented, and Fun Resolutions

 I want to lose weight by walking 30 minutes per day, 3 days per week with my best friend.

I want to eat healthier by trying one new vegetable recipe per week.

I am going to make dinner at home by taking an hour each weekend to plan my meals and go grocery shopping, or use one of HealthKitchen’s Menus as a backup plan.
Please comment and ask questions below.  If you need more guidance making your goals specific reach out to HealthKitchen for suggestions and other coaching advice. On behalf of the HealthKitchen Team we wish all of you a healthy and happy New Year. Cheers to 2014!

~Mimi Johnson | Founder of HealthKitchen
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5 Tips to Keep you on Track at your Holiday Parties

12/18/2013

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The holidays are here!

As we all know this is the time of year for holiday work events, ugly sweater parties, and family get-togethers; the perfect storm for over indulgences. Since we can't avoid work, friends, and family it is important to find a healthy way to stay on track with our eating and other health behaviors. Here are a few tips to avoid overeating and drinking at all of your extracurriculars.

Wishing you a healthy holiday season,

Mimi Johnson
Founder of HealthKitchen
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  1. Eat something before going to a party to avoid eating all the unhealthy appetizers.
  2. Spend time socializing with people out of sight and reach of the unhealthy snacks.
  3. Go for the fresh vegetables and fruits instead of the breaded, deep fried, and cheezy appetizers. If you don't know if they'll have some, volunteer to bring something healthy that you know you'll like to munch on.
  4. Avoid the sweet alcoholic beverages with lots of added sugar, instead go for a wine or clear alcohol with seltzer water, like a vodka soda with lime.
  5. Drink a glass of water in between each glass of wine or booze to make sure you are safe to drive home and to avoid overdoing empty alcohol calories.
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HK Tip of the Week

11/11/2013

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www.healthkitchen.com
For the weary vegetable eater: BLEND cooked vegetables then mix them into dishes like:
-Tomato sauce (broccoli, zucchini, squash, carrots)
-Mashed potatoes (squash, cauliflower)
-Soups (squash, cauliflower, broccoli, zucchini, carrots) 

Sometimes it is tough to get our loved ones to eat vegetables. Make flavorful dishes with blended veggies and no one will even know. 

Try our Fall A La Carte 2013.1 menu Turkey Bolognese with some added blended veggies. I promise your significant other will approve!
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HK Tip of the Week

11/5/2013

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DOUBLE your VEGGIES in each of your recipes from HealthKitchen!
HealthKitchen creates recipes that encourage it's subscribers to eat a variety of vegetables. As you continue to use HealthKitchen's menus feel free to add more vegetables to the recipes. Its better than having them go to waste and you can always eat them for leftovers. 
Learn more about HealthKitchen's current menus and download your FREE trial today.
www.healthkitchen.com
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Save at the grocery store: HomeMade Vegetable Stock

11/2/2013

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Vegetable stock is a great way to enhance a recipe. Many of HealthKitchen's recipes suggest vegetable or chicken stock in place of water. Making your own stock is very easy and uses the remains of vegetable parts that we typically throw away or compost. 

As you try HealthKitchen's recipes keep the remains of the vegetables that you would normally discard. Throw them into a large plastic tupperware or bag and place them in the freezer. Use the remains of celery, bell peppers, carrots, onions, onion peels, garlic peels, bok choy, broccoli, kale stems, green bean ends, etc for your stock. 
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Remove your pot from the heat and allow to cool. Once it is cool, strain the vegetable remains out and place 2 cups of stock into individual 2 cup containers. Then place your broth in the freezer and take one out when you need it.
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After you have filled the tupperware with vegetable remains take a large soup pot, fill it with 7-8 cups of water and turn the heat up to high. Place your vegetable remains in the pot and bring to a boil. Once the water is at a boil turn to a simmer and let the vegetables break down and flavor the water. Cover and simmer the stock for 1 hour. 
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Making your own stock will save you money at the grocery store and use the ends of the vegetables that typically get thrown away. Next time you use one of  HealthKitchen's menus incorporate some of your own vegetable stock into one of the recipes. 
I hope this tip was helpful. It is a great feeling when you make homemade ingredients, because you know that there are no hidden additives in your food.  If you know other people looking to keep their money in their pockets and eat healthy please share this post.
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Yours in Health,

Mimi Johnson
Founder of HealthKitchen 
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