Tag: nutrition

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Nutrition Personal Development

Change! Eat for the Season

Change. It’s the obvious topic of conversation this time of year. We get a little nostalgic, reflective, and there’s a certain romance to the falling leaves and the amber hued palate of autumn. Many of us are resistant to it. We grumble at the disruption of routine or we dread the uncertainty, while others thrive on the excitement and challenges of new experiences. Love it or dread it, change happens. With the dramatic fall colors, it’s hard not to talk about the unavoidable and gorgeous change in landscape. I’ve never met anyone who didn’t love our fall colors. When I’m faced with any change I try to look for the gilded leaves in the landscape.

One thing that also changes with the season is our nutrition. There are many subtle cues that can be heard. Can you identify different cravings or sleep patterns recently? Have your activity levels altered and therefore your micro and macro nutrients needs are different? As we spend fewer hours in natural daylight during these shorter days, our bodies are deprived of vitamin D, which for some of us might cause fatigue. This is a worthwhile cue to heed. Take inventory of these cues and see how best to support these needs.

Change makes its way to the dinner table in more ways than just conversation. One thing I get excited about is the menu change this time of year. There is an abundance of root vegetables at the market, and there are good reasons to embrace them. Squash, rutabaga, parsnips, sweet potatoes, turnips, etc. Give them a second glance and consider these benefits:

Reasons to eat for the season:

1. Flavor – fruits and veggies that are freshly picked have more flavor. A recent harvest yields a plate full of scrumptious bites, as opposed to bland off season options.

2. Nutrition – plants deliver some of the vital nutrients during the final stages of ripening. Don’t short change your dinner and your body with items that were picked two weeks ago and have been packed in a crate for shipping. Choosing fooods that are in season locally when you can, insures a more nutrient dense choice.

3. Economics – foods that are in season are abundant. It is simply a matter of supply and demand. One precious peach shipped off season from far away is going to command a higher price.

4. Variety – cooking and eating seasonally gives you an opportunity to try new recipes, supporting your body with a variety of nutrients.

5. Seasonal needs – our bodies have different needs at different times. Summer fruit helps hydrate us. Spring greens help heal and detox us. And who doesn’t love a ruby red grapefruit in February to ward off the seasonal cold with a blast of vitamin C?

So, stop and listen to your nutrition cues as we transition through the seasons. Your body is likely telling you it is time for change.

Coincidentally, as I write this I am literally flying over the Rocky Mountains. I recall the thrill and terror of leaving everything I knew to move to these amazing hills more than 20 years ago and the thrill and terror of leaving them when I moved to Maine. Those were two of the biggest changes in my life. As with any change, big or small, I listened to the cues and hints to know what my body needed to support it. More rest? Different exercise? Other foods? This time of year, make a healthy batch of potato leek soup, embrace the change, and enjoy the gilded leaves of a different landscape.

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Motivational Nutrition Personal Development

In a Relationship

What makes a successful relationship? Whittling down the answer to this question to the essentials leaves a simple formula.

A healthy relationship:

  • Is a priority
  • Brings value to my life
  • Honors who I am
  • Requires cultivation

In other words, when I prioritize a relationship I put aside time for it and plan for it. I feel nourished by it and feel like I have something to offer at the same time. When I cultivate a relationship, I take time to learn about the person and allow for growth and change.
In contrast, an unhealthy relationship might feel rushed, fit in between other things, easily distracted during interactions by texts, calls, work, or t.v, etc. I might go so far as to label it “bad” when I talk about it, or feel I have to justify it, not be completely honest about it, or see there is no substance to it.

The same is true with our relationship with food.

There are many strategies for building healthy habits for eating well and supporting good nutrition. Some people have success with 3 meals a day, some with 5 smaller meals. Some people count macro nutrients. Some count on protein shakes. There’s intermittent fasting, intuitive eating, (my favorite), meal prep, recipe apps, food journaling, and more. Any, none, and all have worked for me at various times in my life. Recently I went through a very stressful time, and I could feel my eating habits changing. I found that I wasn’t able to pull a strategy from my tool box to help me. Day after day went by and I’d start over finding myself ending at a place I didn’t like. I’d forgive myself and try again, but I was getting discouraged. What I realized through that process was that it wasn’t about the food, the habits, the 3 meals, or the high protein. It was about my relationship with food that was having the most impact on whether or not I was successful executing my healthy eating habits.
The best way for me to reset my habits was to do what I would do to improve any relationship.

  • Make it a priority. Eat slowly, not rushing through a meal or snack on the go. Be present and mindful.
  • Make sure it brings value. Eat nutrient dense food with quality ingredients.
  • I’ve been told I have exceptionally high standards for most things in my life. To honor who I am, why wouldn’t I hold my food choices to those same standards?
  • Cultivate my relationship with food. Enjoy the process. Explore new ideas, recipes, flavors, and resources.

By taking inventory of my relationship with food this way, I am actually addressing the root of many food habit issues.
What does a healthy relationship look like for you?

Categories
Nutrition

Is it Time to Turn Over a New Leaf?

One of my favorite go-to meals is a super smoothie, loaded with leafy greens and protein. It’s light but filling and packed with micro and macro nutrients. Not only is the taste super, but it is super good for me! I often ask though, “Can too much of a good thing be too much?” Usually after five days of eating a batch of raw spinach that chalky grit across my teeth makes me feel less excited about another helping of calcium oxalate and has me reaching for the kale. While the antioxidants and calcium are what I came for here at the bushel of spinach, rotating the greens seems like a great idea. Kale gets a turn on the menu, and maybe dandelion greens for a week, bok choy, chard and arugula to finish out the month. So with all the options out there, why risk eating too much of a good thing?

How much might be too much? I think once you start stacking bunches and bags of spinach leaves like cord wood, that might be a good time to turn over a new leaf. There is not an upper-level limit of these awesome vitamin rich foods (as long as there is no underlying health issue), but rather a general suggestion of listening to your body and paying attention to the cues it gives you about what feels good and what it needs.

Spinach is by far the easiest to blend into a smoothie with its mild flavor and relative ease of digestion. Other greens might be best on their own or in a salad, but they can be blended too. So whether your greens are on your plate or in your glass, variety keeps you coming back for more. I find the greens rotation a healthy balanced approach to my super smoothie meals. I get a variety or micronutrients (vitamins and minerals); I don’t burn out on one flavor; and I reduce the risk of developing an allergy, intolerance, or health issue from over-consumption. I know lots of us are on this same smoothie kick. What is your favorite super smoothie recipe?

Categories
Nutrition

How to Prepare for BBQ Season

It is officially sailing season, and Tom and I had our first overnight cruise this weekend. There was a chill in the air, and we had our anchorage all to ourselves. Provisioning for a cruise is always fun and the menu is always delicious. Galley cooking has its challenges, but if I am well prepared, meals are both a culinary and nutrition success. Memorial Day weekend is also the official kickoff for backyard bbqs, potluck picnics, and celebratory cookouts. It’s a fun and festive season. Who doesn’t love to see the recipes from Pinterest debut on the new patio table? But for those of us working on a new nutrition plan and wellness routine, these events can take us from fire pit to pit fall in 60 seconds or less. A simple occasion can now be fraught with emotions ranging from anxiety to despair as we try to make good choices while being polite or enjoy a small indulgence without being buried by guilt. The good news is many of this can be navigated safely with a few simple strategies and by being prepared.
Preparing for a bbq, picnic, or cookout can be narrowed down to a few simple dos and don’ts.
If you are going to a potluck, bring a healthy dish you can eat. If it is a new kind of food for your crowd, have a few pointers about why this is something you’ve added to your repertoire and share these with nutrition-curious guests. Chances are you’re not the only one skipping the slaw and others will be glad for the alternative.
Don’t show up famished. It is much harder to make healthy choices at the buffet when you are over-hungry. Sometimes we institute our own fasting / reward rule – skipping lunch to overeat at dinner- this is not a recipe for success. Treat the meal at the party like any other meal on any other day. Stick to your portions and food group balance.
The devil is in the details. Your average meal and calorie intake hovers around a certain amount. The peripheral foods can add up to just as many calories- the handful of chips, grandma’s ambrosia salad, the ranch dip (even though you’re eating veggies with it), and all those cute little dishes of bite-sized yumminess perching on the side tables. Be mindful of those small bites as you work your way to the game of corn hole.
At the same time, don’t completely deprive yourself of a little splurge. No one should be the martyr in the corner with a rice cracker plate. This only builds resentment and a feeling of missing out. That’s not healthy either. You get to be empowered here. Choose something, if you feel like it, that you can’t get just anywhere, like your friend’s cheese dip she only makes once a year, and maybe skip the deli potato salad that you can have anytime.
And finally remember why you’re here. These parties are to gather with friends and family. While food is a big part of the event, it is not the only focus of the event. Enjoy yourself, enjoy your summer, and celebrate.
Simple dos and don’ts of the backyard BBQ for nutrition success:
DO- Bring something healthy that you love.
DON’T – Overeat because you are over hungry
DO – Watch the peripheral grazing
DON’T – Deprive yourself
DO – Enjoy your friends and family

How will you prepare for your next event?

Categories
Nutrition

Things We Do Every Day

Years ago while traveling in New York with a colleague, I had the most unusual conversation over lunch. If you have ever been to New York, you know the endless dining options around any corner. We had found a great restaurant the day before but with the world at our fingertips, I suggested we try some place new. “Why would I want to do that?” my co-worker replied. “Yesterday was amazing. Why risk it?” Our perspectives were completely different; where novelty and diversity might have been on my radar, nourishment was on his. I conceded without issue, and passing up dozens of options on our four block walk, we sat down to a lovely, yet predictable, lunch. I pressed him on this. “How is it that one of the smartest people I know is not interested in discovering new cuisine or seeking a novel experience?” His answer astonished me. “Dorrie, when I was younger I realized there are three things I plan to do every day for the rest of my life. I plan to do each one of those well, and this will greatly contribute to the quality of my life.” Given the context of the conversation, I knew eating was among the list, and sleep is a pretty obvious daily occurrence. What was the third thing he plans to do every day for the rest of his life? I wondered. It wasn’t really an appropriate table topic, but the big reveal…Poo! We departed from that conversation as our salads were served, but I have thought about it ever since. I know what you are thinking, “Is she really going there, right now?” Yes and no. I’m actually going to leave that part of the conversation right there, but highlight a few things I have learned relative to digestion, gut health, and quality of life.

Being mindful of how and what we eat contributes to our quality of life and the things we want to do each day. Good nourishment starts with quality ingredients. How they interact in our digestive systems contributes to absorbing those nutrients, and a well-functioning gut keeps things flowing in the right direction.

Here are my five tips for a healthy digestive system and improved quality of life:

  • Slow down and chew your food! Digestion begins with the saliva in your mouth. The more you chew your food, the less work your intestines have to do once the food gets there. Give your gut a break and chew your food well.
  • Eat your veggies! Fiber contributes to maintaining your gastrointestinal health, aids in regularity, and helps prevent inflammation. Soluble and insoluble fiber food sources to add to your diet include: vegetables, fruits, nuts, seeds, whole grains, and legumes.
  • Mix it up! Increase diversity of bacteria in the gut by eating different foods. Keep your palette interested, and find new things to enjoy.
  • Empower the Dynamic Duo! Prebiotics and probiotics work together to promote gut health. Probiotics are the good bacteria that help balance the flora in our digestive tract. These can be found in yogurt, and other fermented foods like sauerkraut, kimchee, pickles, kefir, and miso. Prebiotics are the fuel for these good bacteria and are easily provided through bananas, asparagus, garlic, honey, avocado, oats, beans, and berries.
  • Eat real food and cut out the fake stuff! Preservatives, additives, and artificial sweeteners introduce chemicals that make extra work for your body to process and can have a negative effect on your gut.

I never know where lifelong wisdom is going to show up, and that conversation at lunch years ago was a great surprise. Before I pull an all-nighter, I remember my quality of life is affected by the quality of my sleep. While I still prefer to try new restaurants and cuisine, I am mindful to seek nutrient dense food that tastes good and is prepared well. With those two things on the list in place, EVERYTHING else usually goes pretty smoothly.

Categories
Nutrition Uncategorized

3 Awesome Breakfast Foods to Stop Cravings

Eating healthy doesn’t have to taste bad…

In this article, you’ll learn about some great recipes you can use that will help stop cravings today!

DID YOU KNOW?

Starting off your day with a high protein diet will help reduce cravings later on?

Eating a protein-rich breakfast helps boost the levels of dopamine inside your brain, which regulates food cravings throughout the day. Protein will also keep your blood sugar levels in par, so insulin spikes won’t be as volatile.

If you want a healthy, fulfilling breakfast that will surely leave you feeling energized, then these protein packed breakfast options are perfect for you!

1. Vegetable Omelet

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Eggs supply complete protein while a small amount of veggies gives you a fat-free, low-calorie boost of nutrition.
With its protein content, an omelet breakfast will feel more satisfying leading to feeling fuller longer, translating to a lower food intake throughout the day!

Mushroom and Tomato Omelet: Combine 4 egg whites with one egg and beat gently. Using a cooking spray, cook eggs in a non-stick pan. Once the egg begins to take form along the edges, add 1/2 cup low-fat cottage cheese, 1/2 cup sliced mushrooms and 1/2 chopped tomato in the center of the omelet. Cook until eggs are set and fold over. CALORIES: 256; PROTEIN: 36 grams. *This recipe can also add peppers, onions, and spinach too!

2. Eggs Baked in Avocado

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Although avocados are high in fat content, they are also nutrient packed and a great way to add healthy fat to your diet.
Avocados have a higher percentage of protein than other fruit, about 4 grams.
Providing essential nutrients, eggs are extremely delicious and an excellent source of protein.

Baked Eggs and Avocado: Cut the avocado in half and remove the pit, scrape out the center to accommodate a small/medium egg. Season the avocado halves with salt and place on a baking sheet. Fill each halved avocado with one egg. Bake 15 minutes, or until each half is set. Remove from oven, allow to cool, slightly 5 minutes, then sprinkle with freshly ground black pepper and garnish with salsa. CALORIES: 212.3; PROTEIN: 7.4 grams. *This recipe can also add freshly chopped chives, or sprinkle with bacon bits on those cheat days!

3. Greek Yogurt

Loaded with calcium and plenty of protein, this yogurt is both creamy and tangy. With nearly twice as much protein as regular yogurt, Greek Yogurt will keep you feeling full throughout your morning!

One of the better nutritional factors of Greek yogurt is that it is very low in sodium!

Greek Yogurt Breakfast Bowl: In a small skillet, toast 1 teaspoon of tandoori spice or curry powder, stirring, until very fragrant, about 2 minutes. Remove from heat, add ¼ cup of honey and stir. Now, divide 2 cups of 2% plain Greek yogurt among 4 bowls. Drizzle with spiced honey; top with ½ cup all-natural granola, 1 cup of fresh berries, 1 cup freeze-dried mango, pineapple and/or berries. Varnish with a few small sprigs fresh cilantro and serve! CALORIES: 227; PROTEIN: 11 grams. * Makes 4 servings (serving size: ½ cup of yogurt, 1 tbsp. honey, ½ cup of fruit).

 

Categories
Nutrition Uncategorized

12 Ways to Eat Salsa Without Chips

If you’re anything like me… you LOVE salsa and chips… but we all know that chips aren’t the healthiest. So, here are 12 healthy alternatives to chips, tasty are not, that you can try for yourself! Enjoy!

1. Fennel Anise Bulbs

Fenouil Bulb

These watery bulbs make a great replacement for chips when it comes to enjoying some delicious salsa. They are low in calories, high in potassium, and high in folic acid, which helps maintain healthy blood and a healthy immune system. Their texture is crunchy, and slightly sweet, so this isn’t just a healthy alternative… it’s a tasty one too!

2. Belgium Endive Leaves

Endive Leaves

Crunchy with a slightly bitter taste, endive leaves are a very low-calorie alternative that is a great source of B-Complex Vitamins as well as minerals.

3. Carrots

Carrots

Although carrots are crunchy and healthier than chips, these aren’t the best tasting with salsa in my opinion. However, they are extremely cheap and quick to grab, so that is why carrots made the list.

4. Slices of Bell Peppers

Red Bell Pepper

Bell Peppers, with their tangy taste and crunchy texture, are an excellent alternative to chips. They contain high amounts phytonutrients, which help fight off free radicals. Green and purple peppers tend to be more bitter than red, orange and yellows, which can be sweet and even fruity.

5. Sliced Chicken

Sliced Chicken

Imagine a chicken quesadilla without the tortilla. That’s what your getting with this option (my personal favorite). Chicken is one of the leanest meat sources out there, and packs a lot of protein to help maintain muscle mass and curb your appetite! Although it’s higher in calories than the other options, it is made up by it’s high nutrition value!

6. Romaine

Romaine

Surprisingly enough, romaine is 17% protein, contains more Vitamin A than a carrot, and provides calcium as well as Vitamin K.The closer to the stalk you get, the the crisper the lettuce is and makes for a much better “chip”.