V. Pennacchio H&W About 2.jpg

Hi.

Welcome to Healthy and Whole where you can find tips and information supporting the benefits of a balanced life.

Two months ago, in the middle of moving/work/packing, we talked about how nice it would be to sip coffee and look at the new property // Now, we’re finally here, and damn the view is nice ☕️ 🌳 • • • • • • • #
It’s amazing what travel can do for your spirit // It can remind you for all you have to be grateful for - able body, financial stability, clean water. It taps into your inner explorer - no plans, no schedule, just seeing how the day unfolds. M
Explored a new Regional Park in Sonoma County // Mark West Regional Park and Preserve. •• Not only are these spaces accessible to everyone, but parks decrease health care cost and loss of productivity costs by $17.5 million dollars a year i
Quality time is for sure the way to my heart, and the best way for me to feel recharged. Pair that with a kickass adventure, and I pretty much can handle anything the week throws at me // It took me many years, but I’m finally starting to maste
Monday challenge to appreciate your body // How we perceive ourselves - the words we think standing in front of a mirror or while putting on our favorite bikini - reflect outwardly. If we think positively about ourselves and appreciate what our bodie
Fun Fact Friday // The Keto Diet - is it sustainable, how does it work? When my honey wanted to switch things up, these were the first questions that came to my mind. My philosophy is always surrounding wellness, so I did some research to figure out
Three words: Crunchy peanut butter // It goes on anything, but it makes cozy morning oatmeal bowls 10x better • • • • • • • • • • #goodmorning #breakfast #oats #cozy #peanutbutter #fruit #getinmybelly
Chimichurri Sauce. Yes, please! Whipping this up to go with tonite’s dinner // The past few days I’ve been researching a keto based diet due to my honey’s desire to switch things up. I don’t like to jump into things (especiall
Versatile meals are my jam // It’s hard to eat leftovers when it’s the same thing for two or three nights, but having an adaptable meal already cooked makes switching it up super easy! ••••••••&bull
What's for lunch?

What's for lunch?

Victoria Pennacchio
Food, Wellness

          Lunch. Why is it so hard to figure out what to eat?! Breakfast, no prob. Dinner, easy peasy. For some reason, the time from 11:00-1:00 is the hardest to fill, maybe it’s the hypoglycemia, maybe it’s time for cup of coffee number two, who knows?! This post is to help you get a couple ideas for ways to make that midday meal a lil easier!

          I’m a planner by nature, so, for me, having items on hand that I can repurpose makes meals easier. I roast veggies each week, and I tend to season them with versatile flavors (e.g. garlic powder, salt+pepper, and turmeric) so it’s easy to switch them up. If you have a tub of veggies in your fridge, add some black beans and reheat, then flavor with cumin and hot sauce. Toss those in a tortilla to make a taco {or two} or cook up some rice or quinoa to make a burrito bowl. If you want a lower-carb option, toss ‘em in some lettuce cups!

          Another easy meal is salad. My family are meat eaters, so we usually have a protein on hand. If you’re a meat eater, you can throw some lettuce, tomatoes, red onion, blue cheese {use caution on serving size}, and some avo with whatever protein you have. It’s easy to keep this a veggie meal, just add in some kidney beans, garbanzo beans, or lentils to get some protein. Protein will give those veggies a little more longevity to get you through the day. Also use caution with serving size on the dressing, not all dressings are full of healthy fats.

          If salad isn’t enough, make a half a grilled cheese to go with it! Make it a grown up version by adding some pesto, caramelized onions, and sprouts!

          Tofu is a favorite of mine. It has taken me a couple tries to get good at cooking it, but once you do, it’s worth it! Check out the Tofu Bowl recipe for more details. It’s full of veggies and rice. Everything can be cooked in advance and reheated for lunches throughout the week!

          Leftovers are another easy option. The trick here is to make your portion smaller than you probably ate at dinner, and add in a side! For example, if you had pasta, take a small portion, then make a side salad or roast some veggies.

What to choose?

         These are all ideas to maybe help you get out of your rut, but really, it’s all about what is in your fridge, your preferences, and your time. When you’re shopping, think veggies, protein, grain. Stick to the outside of the store - where the produce, healthy grains, and meats are likely to be. Avoid processed/prepackaged foods, if these are your go to, ask yourself if you can make a version of it with fresh ingredients. Each meal should have vegetables + a source of protein {meat, fish, legume, tofu} + a source of grains. We are all different; therefore our body’s requirement for each food group will vary. It’s important to listen to what are bodies are telling us and give it the proportions and food groups it needs!

Tofu Bowl

Tofu Bowl
Sayulita

Sayulita