This is a great recipe as the cooler weather starts to set in. It is easy and can be made during the week. If you would like this to be vegetarian you can sub out the sausage for anything!
Ingredients:
2 medium acorn squash, halved down the middle, seeds removed
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon smoked paprika
Olive oil cooking spray
3 teaspoons olive oil, divided
8 ounces hot Italian turkey sausage, casings removed
1 large leek, white and light green parts only, halved and sliced
2 cloves garlic, finely chopped
4 cups tightly packed torn kale
1/3 cup reduced-sodium chicken broth
1/4 cup chopped walnuts
2 tablespoons grated fresh Parmesan
2 tablespoons panko breadcrumbs
Meal Prep:
Heat oven to 375°. Cut a thin slice off round side of each squash half to create a stable base. Sprinkle with salt and pepper and smoked paprika; coat with cooking spray.
Place squash flesh side down on a baking sheet lined with aluminum foil; bake until golden and tender, 30 minutes. Remove from oven; flip squash and set aside.
Heat broiler. In a large nonstick skillet over medium heat, heat 1 teaspoon oil. Add sausage; cook, breaking into coarse pieces, until brown, 6 minutes; transfer to a bowl.
In the same skillet, add remaining 2 teaspoons oil and leek; cook until leek is soft, 3 minutes. Add garlic; cook, 30 seconds. Add kale and toss; add broth. Cover and cook until kale is tender, 5 minutes; stir in sausage.
Divide kale-sausage filling among squash. In a bowl, combine walnuts, Parmesan and panko; sprinkle evenly over squash bowls and coat with cooking spray.
Before daylight savings time sets in, the sun is rising at what seems like 10am. Have no fear, it is actually only 7:12am if you’re in Colorado!
With the dark and cool mornings it’s hard to shake yourself out of a peaceful slumber. However, if you are consistent with a bed time and rise and shine time the process gets much easier.
Once you have that nailed down, it’s time to get moving. There is no better way to get the blood pumping and wake you up then some exercise. Get out for a walk, head to the gym, do some in-house Yoga. Whatever your exercise of choice is…DO IT!!
Burn the extra calories and give your body the energy boost it needs to combat the dark fall mornings.
Grate as many sweet potatoes as you would like, and season to your flavor profiles. I did cumin and black pepper.
Heat oil or butter in a skillet until hot, then add the grated sweet potato. Flatten as much as you can and let cook for about 5 minutes. The time here will depend on your cooktop.
You will need to flip the hash once. Try to flip only once and achieve a nice golden brown.
The hash is wonderful under eggs or baked salmon!!
Don’t be afraid to ask for help. Lost? Looking for a file that you can’t find? Don’t know how to pronounce a word in a foreign language?
Asking for help doesn’t mean you’re stupid. It means you want to make sure you get it right. There is no shame is asking questions. Society makes us feel like we should know everything. We obviously don’t, so ask!
Personally or professionally, be the thoughtful question master.
Packing your bag for a trip and think you don’t have everything?
Just like our list to finish off daily tasks, I use this same idea when I travel.
Making a list of everything I will need. Once it has been packed away I cross it off with a highlighter. It might not be the most high-tech system out there, but trust me when I say it will give you piece of mind once you leave.
This list will not help, when you straight up forget something!
When there is a busy day ahead the last thing we think about is our food for the day. We know our schedule is busy with meetings and running around. However, we don’t plan for the healthy snacks we need to stay fueled.
By preparing healthy snacks the night before a busy day, you will be rewarded. It will keep your energy higher and you will not succumb to the fast food temptations.
The options are endless for grab and go snacks you can prepare at home. Here are some of my favorites!
Roasted non-salted almonds (or any nuts you prefer)
A peanut butter (natural peanut butter, no salt or oils added) and banana sandwich on whole grain bread
A cup of non-fat, plain, Greek yogurt with berries mixed in or whey protein isolate mixed in
A bag of your favorite veggies cut up. hummus or peanut butter for dipping
It is easy to forget to drink water during a stressful day or week. Limiting your water intake may have an adverse effect on your performance both athletically and in the office.
If you have trouble drinking the prescribed 64 ounces a day, download a little app!
It is simple and helpful. It will let you know every 15 or 30 minutes when to drink some water. A gentle reminder, so you are not guzzling down glasses halfway through the afternoon once you have fallen behind.
Stay hydrated, stay focused, accomplish your goals.
Craving an ice cream dessert, but want to stay on track with your healthy diet?
Grab a cup or less of non-fat plain greek yogurt. Mix in your favorite fruit and top with a hand full of Cheerios. This will satisfy your sweet tooth and won’t be a button buster on your new pants.
If you want to add a little more flair to the dish, grill your fruit then throw it in!
Make it the best day!
-K
Functional Range Conditioning and joint mobility specialist
