Tune in for this chat with Nicole Mangina about how important habits are for our health and wellbeing!
In this episode, we talk about decision fatigue and why automating these habits can help us think about our health less while actually being healthier! Tune in to find out how that’s possible!
We also discuss how important group dynamics are for creating sustainable, long-term change. We talk about how hard it is to ‘go it alone’ because of the culture we’re currently in, and why it’s much more effective and efficient to not only have a guide and a structure, but also to be in a group of like-minded, growth-oriented people supporting you along the way.
Are you feeling tired, heavy, bloated, stressed, overwhelmed, or out of touch with your body? Do you want to feel more confident in yourself, excited for your future, better in your body, and happier in your day-to-day? Take the Healthy Habits quiz to figure out which habit could have the biggest impact on your life and well-being!
Growing up, my family had Taco Tuesday almost every week where we’d get together with family friends and watch American Idol followed by Glee. It was one of my favorite things to do during the week.
Since then, I’ve always had a love for tacos. They’re awesome because they’re so versatile. You can really make this meal work for almost anyone because everyone assembles the fillings themselves.
One person can make a taco salad with a bed of greens in place of a tortilla or chips. Another can load up on the rice and beans (or add meat!) for more protein. And another can add more fat in the form of avocado. This mixing and matching makes it easy for families and people with different dietary needs.
So if you’re in a family with picky eaters, or just have different food needs (I need lots of greens, Todd needs way more of the hearty rice and beans, meat eating friends can have them with ground beef), tacos are a great option. Plus, you can throw leftovers together to make an entirely different meal later (i.e., a salad, breakfast tacos, a burrito bowl, etc.).
A super versatile meal – throw leftovers into a salad, taco, or breakfast burrito!
1½ tbsp ghee or butter
1 onion, sliced
1 cup cooked basmati rice (or cook it while you wait for the onions to caramelize)
1 can beans (pinto or black beans)
½ tsp oregano
1 tsp cumin
1 tsp paprika
1 tsp chili powder
½ tsp salt
A few handfuls of baby greens or chopped lettuce
A few handfuls of cilantro, chopped
Any other vegetables you want to add!
1 lemon or lime
fresh salsa (if buying, watch out for salsa that has sugar added)
4-6 taco shells (make sure to buy/make shells made without vegetable oil!)
Ground black pepper, to taste
Salt, to taste
Rice and Bean Filling:
In a large pot, caramelize onions in ghee or butter until brown. This will take some time, but you can prepare everything else while they cook and stir every 5 to 10 minutes. Stirring them too often actually won’t allow caramelization, so don’t feel like you have to hover over them, stirring the whole time.
If your rice isn’t yet cooked, you can do this while the onions caramelize. Use a 3:1 ratio water to rice for cooking.
Add cooked rice, beans, and spices to the pan after onions have caramelized.
Toss together greens and any chopped veggies you’d like. Slice lemon/lime and avocados, if using. Chop cilantro, if using. Prepare the salsa, taco shells, salt, and pepper, to serve, if using.
You can get creative here, and have everyone assemble the tacos they want. Some might want a taco salad with lots of greens in place of taco shells. Others might want to load up on the rice and beans. And some might want lots of avocado or salsa. Their versatility is what makes tacos such a crowd pleaser!
COOKING AND MEAL PREP TIPS:
1. Keep the Rice & Bean Filling and the other veggies and toppings separate to throw together taco-inspired dishes for the few days following.
2. Then you can get creative with how you want to eat the leftovers: in a shell, as a salad, with or without rice or beans.
3. You can also make it into a breakfast burrito by adding eggs!
Enjoy, and remember to get creative in the kitchen. You don’t have to follow a recipe perfectly: make it however is best for YOU!
One of my favorite go-to, year-round breakfasts is chia pudding. It’s a wonderfully versatile meal you can continuously change up based on the season, your digestive needs, and your palate!
This one is great for summer, with cooling coconut and seasonal raspberries. You can make it the night before or even a couple days in advance. This recipe is a single serving, but you could easily make a large batch for multiple days in a row or multiple people, switching up the fruit or even adding spices. Enjoy!
1 1/4 cup unsweetened milk alternative of your choice (I used homemade hemp milk)
3 tbsp chia seeds
2 tbsp unsweetened coconut flakes
1/4 tsp vanilla extract
3/4 cup raspberries, frozen or fresh
1 tsp maple syrup (optional)
– In a mason jar, stir all ingredients together, then put a lid on the jar and shake to thoroughly combine.
– Keep lid on the jar and refrigerate for at least 30 minutes or overnight.
– To serve, stir well again and top with more raspberries if you’d like!
COOKING AND MEAL PREP TIPS:
Make a large batch of this chia pudding in a large bowl and portion it out into mason jars for easy grab-and-go breakfasts. If you don’t have mason jars, just use whatever containers you do have, and cover. It should last about 4 days in the fridge.
Switch up the ingredients for some variety, just keep the ratio of milk and chia seeds the same.
Ingredients you might swap/add: different fruit (frozen, fresh, or dried), more/less/different sweetener, add some nuts, add spices (i.e., cardamom, cinnamon, ginger, nutmeg, etc.),
Enjoy, and stay safe, healthy, and mentally well during these trying times. 💙