Minnetonka’s Ashley Robins and Samantha Moscoe ditched their corporate and clinical jobs to create a “fad free” lifestyle for those in search of healthier, sustainable nutrition options.
Their business, Fad Free nutrition counseling, values education as the foundation of the business.
“We are able to educate and give people the information that they can use not only now, but through life,” Moscoe says. “They can plan for their family and their friends; it’s not just for them.”
Working with their clients’ goals from the start, Moscoe and Robins provide tools for healthy eating, avoiding trendy “diets.” Considering that each client has different ambitions, Fad Free offers a variety of a la carte services, such as meal plan assistance, basic nutrition education, recipe re-development, grocery store tours and pantry cleanouts.
In order to make these changes a reality in the new year, Moscoe and Robins suggest making a detailed plan that coincides with your schedule so that you are more inclined to stick to it. On busier nights, you can opt for easy crockpot meals, or take leftovers and reinvent them in new ways. Planning ahead is also a way to get your family involved regularly, whether it's deciding the week’s menu, grocery shopping, food prepping or cooking.
Healthy Eating in the New Year
Plan for and anticipate food obstacles
- You cannot always control what is served; offer to bring a healthy option.
- Don’t skip meals to save up for a feast.
Make healthy choices easier
- Use smaller plates (salad plate) and wait 20 minutes after eating before going for seconds.
- Start with vegetables.
- Indulge in foods you can’t get any other time in the year.
Avoid or limit alcohol
- If you do drink, make sure to consume alcohol with food.
- Take a sip of water for every sip of alcohol.
- Replace mixers with fresh citrus and stick to clear spirits such as vodka, gin or blanco tequila.
Keep active
- Exercise helps reduce stress.
- Challenge yourself to try a new exercise routine for the new year.
Get your sleep
- Less sleep means more cravings for higher fat and sugared foods.
- Aim for seven to eight hours of sleep to prevent mindless eating.
Be realistic
- Set goals that will become habits in the new year and years to come.
Sheet Pan Maple Mustard Roasted Chicken and Vegetables
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4
Ingredients
- 2 Tbsp. grainy Dijon mustard
- 1 ½ Tbsp. pure maple syrup
- 2 cloves of garlic, minced
- ½ tsp. dried rosemary
- Salt and pepper, to taste
- 4 bone-in, skin-on chicken breasts
- Salt and pepper, to taste
- 3 cups peeled and cubed butternut squash
- 2 large shallots, peeled and quartered
- 2 cups Brussels sprouts, peeled, halved lengthwise
- 1 Tbsp. olive oil
- Salt and pepper, to taste
Directions
- Place pan in oven while the oven preheats to 425 degrees Fahrenheit.
- In a small mixing bowl whisk together mustard, maple syrup, garlic rosemary and salt and pepper.
- Add butternut squash, Brussel sprouts and shallots in separate bowl and toss with salt, pepper, and 1 Tbsp of olive oil.
- Season chicken breasts with salt and pepper and brush a thin layer of maple mustard sauce over the skin side of the chicken. Reserve sauce for later. Carefully remove pan from oven and place the chicken breasts, skin side down on the pan.
- Spread veggies evenly around the chicken. Place Brussel sprouts cut side down for maximum roasted flavor.
- Return pan to hot oven and bake for 15-18 minutes. Flip chicken over and let it cook for another 10-15 minutes or until the internal temperature of 165 degrees Fahrenheit.
- Brush chicken with reserved maple mustard sauce and broil on high for a few minutes for a crispier skin.
