Extreme, Strict, or Simply Passionate?

Extreme, Strict, or Simply Passionate?

Summer in Miami is always hot and humid.  This past week it’s been extra hot since there haven’t been any of the afternoon rain showers to “cool” things down.  Not to worry, this week rain is expected every afternoon.   So now it will be a little steamier instead of just hot.  I’m not complaining, just stating the facts.  I wrote a blog about Hydration to help people stay hydrated.  All over social media sites, i.e. Twitter, Instagram, others are posting about hydration as well.  The truth is water is the best hydrator.  I teach a class at work, a general nutrition class, and the question always comes up, “What should I drink?  Crystal Light? Coffee?  Tea?”  My answer is always water and will always be water.  Sure I know it’s boring (to some people) but the truth is when you’re thirsty it’s the drink that will actually quench your thirst.  Eating fruits and vegetables can help as well as many of them have a high percentage of water. 

In certain situations, i.e. outside work, exercise, of course some form of carbohydrate replacement may be necessary, however, those are not the day to day examples for everybody.  Again, read the post for more information.  What’s come up more recently in class though is the question, “well what about juices and smoothies?”  This is where the debate always begins.  I try to keep it simple in class because I have a short amount of time and there are many other topics to cover.  The short answer?  Drink water.  And then the questions always begin, “but I thought smoothies were healthy?”  Believe me this is a trend that I wish would end.  Unfortunately it’s been around for a while and is only here to stay to continue to confuse people.  Smoothies have now progressed to smoothie bowls – so now not only are we having a smoothie full of carbs but we’re now loading them up with additional foods on top that contain carbs, carbs, and more carbs.  I try to explain to patients that in general the preference is to eat and chew your food – this takes time and allows for overall slower digestion (your body breaking the food down and receiving all the nutritional benefits, i.e soluble and insoluble fiber, vitamins, minerals.  When you blend the fruit up, the blade does destroy some of the fiber (kind of like doing the chewing for you), bypassing this critical step in digestion.  Furthermore, it not only “pre-chews” the food for you but you then have no buffer to slow digestion down – the end result being a larger load all at once for your liver to respond to.  Yes, smoothies have some fiber in them, so they’ll help in cleaning your intestines out (but that’s the role of the soluble fiber).  Smoothies are just like drinking a sugary drink – at least in how your body responds to them.  NOT recommended.  People always follow up in class by saying that they only do “green” smoothies, so only vegetable containing just to be clear.  9 times out of 10 when people are asked what they put into the smoothie at least one fruit is thrown into the mix.  The minute the fruit is thrown in it is now contributing sugar (carbs) to the mix, not to mention that the load of some of those green veggies (or even carrots and beets) now due to their volume can also elicit a response.  Here’s an article a few years back where Dr. Robert Lustig explains it a little more eloquently than I do - We don't mean to ruin smoothies

I’ve been told in class that I’m a little too strict in my thinking on juices and smoothies.  I like to think of myself as an educator that’s passionate about what she does.  I’m not always going to tell you what you want to hear, that’s for sure – this registered dietitian does NOT give her stamp of approval on juices or smoothies.  Smoothies and juices are a way for people who may have never eaten vegetables to begin to incorporate some vegetables into their diet.  I used to do it all the time for my nephews with spinach – but in my concoction I always added greek yogurt or some peanut butter for some protein and fat – and that was to get my nephews to see that spinach didn’t always contribute a flavor so they’d be more willing to eat something green.  Sure every now and then smoothies and juices might be able to fit, but they shouldn’t be a daily thing.  The bottom line is that people need to eat and chew their food to get the full benefits and help their body process food in a normal manner.  Over the last 2 ½ years while working at the Diabetes Research Institute, I have had an occasional sweetened alcoholic beverage, where before I used to have them all the time.  I’m more conscious of my food and drink selections now.  So call me “extreme” or call me “strict”, I prefer to think of myself as passionate about educating and teaching people about nutrition.

This then leads me to my next topic that always seems to come up in class.  The question is always asked of me, “What can I do to improve upon in my eating habits?”  I guess as a dietitian they see me as having it all together and again think I’m a little extreme when it comes to eating healthy.  But the truth is we are all at different stages of where we need to improve upon.  And while I might be farther along the path, there is always, and I mean always room for improvement.  I strive to practice what I teach and be an example – I believe that’s how people are able to learn.  But more than that, I try to implement what I do teach to see if it’s practical.   If I’m asking people to do something, then I’ll trial it out first.  Who am I to tell someone to go and do something – easier said than done.  Here are a few things I’m currently working on:

I’ve been making meals that contain 45g of carbohydrates – Is it possible to only have 45g and stay full for 4 hours?  What do meals look like with only 45g of carbs?  I’m part Italian and 1 cup of pasta = 45g of carbs, that’s a tough one - but that’s exactly why I’m trying it out.   

 I work with both Type 1 and Type 2 diabetes.  I teach overall general nutrition for all, but in regards to Type 2 diabetes, the focus is on the quality and quantity of the carbs at each meal (again, this is taught to people with Type 1 diabetes too, but typically I’m teaching them to match the insulin to their carbs, a little bit of a different approach).  Quantity of carbs is critical when it comes to blood sugar control as you want to limit the load at any one meal (and aim to distribute the carbs throughout the day).  Which brought me the idea of having meal examples of 45g of carbs for patients to see real life examples– 

So what’s the verdict?  Does 45g of carbs at meals keep one full?  YES – when they’re balanced with lean protein and non-starchy vegetables.  You HAVE to add in lots of non-starchy vegetables to the mix, otherwise you will  load up on carbs and more carbs – believe me, I used to do it!  When meals are balanced – carbs, protein, and healthy fats, we’re able to fuel and sustain ourselves.  Carbs are your preferred source of fuel, however, they do digest quite quickly and will not sustain you for a long period of time.  Enter the lean protein and non-starchy vegetables (that are full of fiber – which also helps to keep you fuller longer) – it sounds cliché, but it’s the truth:  variety, balance, and moderation are key when it comes to planning meals.  When I look around at many cooking websites, they’re not always balanced.  This message is then passed on to people as to what looks like an appropriate meal, when in fact there might be something missing or it might not be adequately balanced.    You know the whole zoodle craze?  They were created to lower the load of carbs at meals, they were NOT created to omit carbs at meals – which is what is often depicted.  So enters my pics, to illustrate healthy balanced meals with real life food that people will want to eat.  I’ve just started taking the pictures, but I think it’s something that I’ll continue doing – now I just need a catchy hashtag J

I’ve been making everything homemade!  While this may not be realistic for everyone, remember these are the things I’m doing to improve upon for myself.  My most recent items I’ve made:  homemade bread, pico de gallo, salsa, chimichurri sauce, blue cheese dressing, and those are just a few!  I will be the first to tell you that my bread making skills need improvement.  So any tips that you can send my way, I welcome.  I don’t have that much space in the kitchen, but I’m thinking a bread maker might be the way to go.  There have been many failed attempts – whole wheat bread, pizza dough, “cheeze-it” crackers, unfortunately none have made it to the “taste test” stage for people to experience.  I’ll get there, eventually.  That’s my project and I WILL keep improving.  I have to! 

Eat more non-starchy vegetables!  As a practicing vegetarian (technically a pescatarian as I will eat seafood every so often) there is some irony to this.   How do I not eat more vegetables, am I right?  Over the last two and a half years I have been working to improve upon this.  I’m the first to admit I had been loading up on carbs – it’s easy to do as a vegetarian. 

So now for meal prep I’ll roast lots of veggies up to include throughout the week.  It’s always the missing part of anyone’s meal most times.  This addition to my meals has helped me to cut back on the amount of carbs I was eating.  (Sure, I have a normal working pancreas that will secrete insulin when I need it, but the truth is that there is a family history of diabetes in my family and I am aging – no need to overwork my pancreas any more than I need to!  I’m all about prevention!)  Additionally I’m trying new vegetables I might never have tried before – Gai Lan (Chinese broccoli) is now a staple in my kitchen -  Also I’m trying to get a variety of colors within the vegetables that I’m trying – it’s hard to find different blue/purple hues of vegetables – purple carrots and purple cabbage are now mixed in on a rotation.  I still need to find a way that I’ll enjoy eggplant – I think it’s the texture that’s not my favorite.   So even me, the dietitian has problems eating more vegetables!

Decrease the frequency of desserts.  I love sweets – I often joke, “this dietitian eats dessert!”  I pride myself on saying that I have them in moderation and in portion controlled amounts, but the truth is they were starting to become a little too frequent.  So just in the last couple of months I have been cutting back.  I do make desserts, but I’ll share more of them now, so that I’m not having them daily.  I eat them in portion controlled amounts when I do have them and now the frequency is less.  They were starting to creep in as a daily ritual.  As part of the process of lessening the frequency I do still have a piece of dark chocolate daily – a nice 70 to 80% dark chocolate.  Not too sweet, but it still gives me the idea that I’m having “dessert”.  The portion has never been the issue, it’s more the frequency.  I teach my patients that desserts are meant for special occasions (and rightly so!)  Every day is not a special occasion.  I knew I needed to cut back and I have. 

Mindful eating – Breakfast and dinner are typically easy for me to be mindful about what I’m eating- I have time and it’s at my house.  Lunch, not so much.  Most days you’ll find me eating my lunch quickly at my desk.  Not super mindful at all.  This is definitely an area where I struggle and am honest in saying so.  The one thing that I have done is aim to leave the building for 10 minutes at lunch time.  I’ll go for quick walk around campus (even in this heat!) without my phone and try to practice a walking meditation.  This has been helpful.  So, while I’m eating rather quickly I do feel the walk outside helps.  I just need to figure out if eating outside and not walking would help me to be more mindful?  I wish in an ideal world I could do both.  Again, a definite area to improve upon. 

Remember, it’s important to constantly strive to improve – the moment you get too comfortable is when we start to inch back into our old ways.  While I’ve always eaten healthy, I too have room to improve – the desserts are a prime example of me becoming too comfortable and starting to eat them too frequently.  I really do try to practice what I teach and hope that others can see this is a lifestyle, it’s not just a one-week fix to lose weight – it’s all about establishing healthy habits, one at a time, to last a lifetime! 

June in Review

Time flies.  How is it July already??  It’s been a month since I last wrote a post and life has been busy.  I saw a picture on social media the other day that summed up a few general wellness principles quite well: 

Sounds simple enough, but why is it always so hard to put some of these principles into actual practice?  Life.  It’s stressful!  We’re moving at a really fast-pace, we don’t slow down and like the quote says, we don’t “listen to our body.”  It’s easy to say, listen to your body.  But, knowing and doing are two separate things.  I’ve found that stress for me is the trigger to making poor eating selections, overdoing myself, as well as losing my cool at times.   This weekend I’ve taken time for myself, meditated, slept in, and worked some (more on that later).  It’s just what I needed after a month of non-stop on the go craziness.  A few things from this past month:

Four weekends a year we do a special program at work called Mastering Your Diabetes.  It’s a program geared towards people with Diabetes (insulin management).   With a multi-disciplinary team – nurse educator (CDE), dietitian (CDE), physician, and psychologist – our aim is to:

·       Optimize patients understanding of how their insulin works

·       Improve the decision making regarding the timing, dosage, and administration of their insulin dose for their insulin needs

·       Assist in identifying patterns in blood glucose management (with the use of continuous glucose monitoring – CGM)

·       Reduce risk for hypoglycemia and hyperglycemia

The month of June we have one geared towards kids and their families.  To say this 4-day program is life altering is an understatement.  I always go in to the program knowing that I will be teaching a lot of information to the kids and their families – carbohydrate counting, general nutrition for growth, etc – but the truth is I always come out having gained so much more from the kids themselves.   We did a section one day where the kids had to say one positive thing about having diabetes, one negative thing, one thing they’re grateful that their parents do for them, and one thing that’s annoying that their parents do.  The kids ranged from ages 8 – 16 in our group this year.  For this section though I had the younger kids, ages 8-11.  What they all had in common is that they wanted people to see them as normal children that didn’t have some label that comes with “diabetes” on their forehead.  Sure, they know they’re special they said and that they have to “think like a pancreas” but they’re normal kids that hate needles and want a cure for type 1 diabetes, like yesterday.   One child that especially touched my heart this time around was a child from Guatemala (he came especially for our program!)  When going around the circle, his fear is that his sister will have diabetes and his one thing that he was grateful for was that his parents buy him the things he needs to manage his diabetes.  At age 11, to be so reflective and able to see how supportive his family is for him and yet to be so thoughtful that he doesn’t want his sister to experience what he has gone through (even knowing that he is okay at the end of the day).  Okay, I’d say cue the tears, but I didn’t want to cry in front of the kids and get my ugly cry on in front of them!  So, I bit my tongue – maybe not the best strategy, but the kids knew their comments were getting to me – one came up and gave me a hug.  4 intensive days of teaching kids and their families how to “manage their diabetes” that not only changes the participants but changes us (the healthcare professionals) for the better.  Completely life-changing.

In between working the weekend for MYD I’ve also been working to prepare nutrition curriculum for a 300-hour yoga teacher training (YTT) coming up.  My yoga teacher, Marianne Wells, developed a 300-hr YTT and with collaboration with medical and therapy professionals that will help yoga teachers deepen their knowledge, expand their skill level, as well as foster their evolution as yoga professionals.  I’m excited to be a part of this YTT and have been working hard on creating the curriculum for the Nutrition portion.  I’ll be covering some of these topics:

·       Carbs/proteins/fat – What is the right balance?

·       Nutrition in diet and disease & prevention

·       Vitamins/Minerals/Antioxidants – Is supplementation necessary or will my diet provide everything that  I need?

·      Nutrition Trends – Paleo/Atkins/Macros/Juicing – What’s the right “diet” I should be following, if any?

·      Mindful Eating – How to be mindful in a not so mindful world (technology/social media/work)

Simple requirements – that you’ve already had a 200-hour yoga teacher training prior to taking this 300-hour training & it’s highly recommended that you’ve been teaching yoga weekly at least one year prior to the training.  Again, I’m beyond excited to join Marianne in teaching what I love and am passionate about, Nutrition!  I’ve really been putting a lot of time into creating the curriculum.  I’ve still got more to go, but each weekend I put in hours dedicated to the curriculum and will be ready to go come November!  Any questions, let me know.  Check out Marianne’s website for more details as well:  Marianne Wells Yoga School - 300 hour Therapeutically-Oriented Yoga

In the middle of all of this I decided to try a few no-carb meals.  It’s a really popular trend – just check your Instagram, Facebook, Twitter feed and you’ll see any and all kinds of “noodles” that aren’t really noodles…  I’ve spoken to a few doctors (endocrinologists that I work with) and the thought is that every now and then a meal or two can be carb free.  I decided to try it and put the experiment to the test.  I borrowed my mom’s “spiralizer” and began to zoodle away:

I randomly spaced the no-carb meals so they didn’t fall consecutively and I made sure to include one or two meals prior to the days I would run.  What were my findings?  This is not science based, simply based on my personal experience:  I was hangry after these meals – so much so that I was definitely eating things that were unhealthy.  I was beyond irritable and my runs were the worst runs that I’ve  ever had (according to Fitbit analysis).  Maybe it was all mental?  This has and always will be my recommendations to people – EAT CARBS.  Eat healthy, complex carbs and in portion controlled amounts.  Quality AND quantity are important when it comes to carbs.  We are a carb laden society and need to cut back on the amount of carbs we are eating.  Period.  No need to eliminate them completely, rather include them in the right size portions – which when you see a cup of pasta you’ll think I’m kidding.  1 cup doesn’t look like much.  Believe me, overeating pasta is easy.  The key is to balance your plate with the right amount of protein along with non-starchy vegetables.   There won’t be any more experimenting with no carb meals.  I’m good.  I know my body and I listen to my body.  Healthy and balanced.  I eat carbs J

I finally was able to check out the new restaurant here in Miami called Grown.  It’s a fast-food restaurant created by Ray and Shannon Allen (former NBA player) that brings “real food, cooked slow for fast people, fusing a farm-to-table concept using organic, local, and nutritious ingredients in a fast-food setting.”  They created this restaurant Shannon says out of frustration.  She has five children, one child with Type 1 diabetes, and cooks healthy food at home, but like most families is busy and wanted an option to have on those nights when she couldn’t cook and needed to grab “fast-food”.  Enter her idea for Grown.  I knew I had to check it out – it’s only been open for three months already!  The menu is nicely laid out – they have the option to pick your protein, grain, vegetable, and then your sauce.  I chose to go with the salmon (as I will eat fish occasionally).  Literally ready in under 5 minutes, my dish came out:

Healthy food, fast.  Delicious flavor and quite convenient – they even have a drive through!  While it is a fast-food concept, just go in knowing that the price isn’t equivalent to other fast-food chains.  It is a little more pricey – you are paying for the local sustainability and organic food.  I haven’t eaten out in forever as I make my own food all the time.  But I do love their concept and understand her frustration – what do you get in a pinch that doesn’t compromise eating healthy?  Enter Grown.  Here’s hoping they expand and others will catch on to their concept.  If only I had the means to open a restaurant of my own…hmmm.

This past Friday, all I did was rest.  It was what my body needed.  This past month has been busy and at times stressful.  So I did just what my body told it to do – I slept in (even if it was only till 7:07 am, I slept in!), I did a restorative yoga class, I meditated, I took a nap (and I am not one to sleep in the middle of the day – but I was out cold for 20 minutes so apparently my body needed it!), and I did just a little bit of cooking – because I wanted to nourish myself with home-cooked food.   I know that in order to give to others I need to give back to myself.  I was running on fumes for the past week and a half and I needed to rest and restore.  We all do.  The wellness principles I mentioned at the beginning of my post are simple reminders to us all to slow down and tune in to ourselves.  On the days that were so crazy busy I found myself skipping my meditation time – when it was what I needed most!  I’m reminded that meditation can be little bits all throughout the day and this is what I’ve been practicing since Friday – one minute intervals of breathing, re-connecting, and resetting my intention – to not let stress overwhelm me and to know that there still may be moments of stress.  Breathing just helps me refocus and restart with a little bit of a different vantage point.  I’m not here to say I still won’t get stressed or overwhelmed, but I know I have the tools to tap into and help manage the stressful times.  I'm ready for you July!

Summa-time!

Hydration

Summer doesn’t officially begin until June 20^th.  However, in the last week or so, here in Miami you can feel the heat and humidity.  I run early morning, 5 am, and it’s quite sticky and humid even at that time of day.  So, let’s suffice it to say it’s summatime!  And with summer comes the topic of hydration. 

Staying hydrated is fundamentally important to a successful summer exercise regimen, or any activity for that matter.  Your body is like a machine and it needs the fuel in order to function at a higher capacity. 

Let the engine run dry and well, you know the drill.  So what are the recommendations that experts tell us?  The key is to determine your individual fluid needs and learn to develop a hydration strategy based on those needs.  How much water do we need to drink?  The “8-glass a day” recommendation, is it really true? 

With the summertime, how does alcohol fit in with hydration?  There will be barbecues and holiday celebrations and alcohol is definitely part of the mix. 

Exercise and hydration – what should I be drinking to improve my workouts?   

Water itself is a simple substance, containing just one part oxygen and two parts hydrogen.  Yet every body cell, tissue, and organ, and almost every life-sustaining body process needs water to function.  Water transports nutrients and oxygen to your body cells and carries waste products away.  It moistens body tissues – mouth, eyes, and nose.  Water is the main part of every body fluid – blood, gastric (stomach) juice, saliva, and urine.  Water helps prevent constipation (by softening stools) and it helps cushion your joints.  Water, bottom line, is a critical and essential nutrient. 

How much is enough?

The oft-repeated recommendation for eight, 8-ounce glasses of water each day = 64 ounces, or about 2 liters, daily.  However, more specific guidelines from the Institute of Medicine (IOM) and the US National Academy of Sciences, suggest you should be drinking more – the food that we eat does help contribute to this total as you’ll see.  The experts state that healthy adults, between the age of 31 and 70, living in temperate climates (not the summer in Miami), should consume the following amounts:

·         Men:  125 ounces (3.7 liters) of water from all dietary sources – including drinking water, tea, coffee, and food

·         Women:  91 ounces (2.7 liters) of water per day from all dietary sources

Approximately 80% of our water intake comes from drinking water and other beverages, and the other 20% comes from food.  Assuming these percentages are accurate for most of us, the recommended amount would be ~9 cups for women and 12.5 cups for men.   Just like nutrition recommendations are individualized, these recommendations are made for the average population.  Keep in mind that specific needs and conditions will vary.  I’d be honest in saying, check your urine.  Our bodies are unique and amazing organisms, if we’d only listen to them.  Yes, thirst can indicate (in some) the need for fluids, but in some it indicates you’re already dehydrated.  When all else fails, check your urine.

As you can see from the chart above, “1,2, and 3” are well hydrated – pale yellow, almost clear.  Certain vitamins and foods (beets) can alter the color of urine, but in general this is a general guideline to use to help determine hydration status.  When my patients ask me what they should be drinking, the answer is always water and more water.  Yes, I know people think water might be boring, but try some infused waters to jazz it up.  Get in the habit.

Alcohol  - In regards to hydration, keep in mind that alcohol has a diuretic effect and promotes water loss, too.  This is important to consider while at the summer barbecues and holiday celebrations.  A good rule of thumb is when having one alcoholic beverage make the next one nonalcoholic – this allows your body to process the alcohol you’ve already consumed.  It’s always important to know how to pace yourself with alcohol.  Know your limits and be mindful when drinking.  A nice cold beer  may taste great in the moment and perpetuate the thought that more is better – but realize the after effects that come along with over consuming.  The general rule is to hydrate with 10 ounces of water for each ounce of liquor/4 ounces wine/8 ounces beer.  You’ll feel better in the morning and thank me J  (I’ll cover alcohol in another blog in regards to weight loss – today’s focus was simply on the role that alcohol plays in hydration).

Exercise and Hydration

When you exercise heavily, you lose water and salts in your sweat.  Gatorade has an advance over water because it added a number of electrolytes that are lost in sweat.  Sports drinks are packed with the electrolytes potassium, magnesium, calcium, and sodium to provide energy during intense workouts –as well as competitors such as Powerade, All Sport, and Accelerade.                                                       

Take a swig of an electrolyte drink, and you make sure your body doesn’t overheat.  You also give yourself an energy source – one that only serious athletes need.  For people engaging in exercise in a hot environment an electrolyte replacer can be a lifesaver.  Electrolyte drinks provide the body with fuel in the right quantities, so you don’t get an upset stomach.  And the carbohydrates, sodium, and potassium, help move fluid more quickly out of the body and into the muscles, where it needs to be during exercise. 

Read the label to determine which sports drink is best for you.  Ideally, it will provide around 14 grams of carbohydrates, 28 mg of potassium, and 100 mg of sodium per 8-ounce serving.  The drink’s carbohydrate should come from glucose, sucrose, and/or fructose – all of which are easily and quickly absorbed.  It shouldn’t be carbonated, as the bubbles can lead to an upset stomach. 

It’s important to drink plenty of liquids before, during, and after the activity.  A good guideline to use when preparing for an outdoor workout is to drink about two cups of fluid two hours before the activity.  That helps make sure you’re well-hydrated before you ever go outdoors.   

Then, during the activity, try to drink 4-6 ounces every 15-20 minutes to keep your muscles well-hydrated.   Drink something every 15 to 20 minutes, if possible.  Since that’s not possible in all sports, you may have to drink more before you exercise, so you have enough in your body.  Don’t try something new before competition.  That can be a recipe for disaster!  The body needs to get used to new fluids, so do it really, really, gradually.  (Think of that laxative effect and I’m sure you won’t go overboard for fear of the aftermath.) 

Last, drink up after you’re finished with your exercise.  If you really want to be precise, weigh yourself before you start exercising and again when you’re finished.  For each pound of water weight you lose, drink 20 ounces of fluid. 

So there it is.  A few tips to help you hydrate during the summer and all year long.  Get ready for this summer time heat and stay hydrated - water doesn't have to be boring!

"What Do I Cook?"

This past week many of my patients began voicing their ultimate problem with trying to lose weight – “what do I cook?”  Some of them wanted me to simply write down a sample meal plan for them to get started.  I always counter it and tell them I don’t know exactly what they like to eat nor if they’d be willing to prepare the food, as it does take some form of planning – from going to the grocery store and buying the food to actually cooking the food.  (There are many apps now to deliver food to your doorstep – it all depends on what you’re willing to spend.  There are even meal delivery type subscriptions that will deliver the ingredients and you cook or they’ll deliver actual pre-made food).   That’s where I always hit a little resistance from the patients.  Their number one complaint?  I don’t have time or I’m just too tired.  I’d be the first to tell you no one wants to cook after a long day at work.  I get it.  But everyone has to eat, right?  And the more you don’t have a plan the more likely you are to stop for something on the way home…something that isn’t always the healthiest option.  Believe me, that’s normal and we’ve all been there.   So back to the original question, “what do I cook?”  I always encourage my patients to do a little meal prep.  Depending on how much time you have on the weekends you can get a few of the items prepped and ready to go.  I always make my grains ahead of time – be it pasta, quinoa, or rice – the grains heat up easily  and this way I don’t need to be waiting for those to cook each night (not that they take too long, but it’s one less step to have to take).  This is where you do need the plan for what you’ll be eating for the week.  It’ll help guide what else needs to be prepped ahead of time and what will need to be done the night of dinner.  Maybe a weekly meal plan will help and take the thought process out of it.  That’s what I do.  Meatless Monday is the theme for Monday, Taco Tuesday is next (and it even turns up on Thursday – or I’ll do breakfast for dinner), One pan dinner on Wednesday, and Pasta of some sort on Friday (as I’ll do my long runs on Saturday).  That’s the way I simplify my meal planning.  Find what works for you, but planning is key.  Here are a few ideas to get you going for a few easy weeknight meals.

Meatless Monday – I am by no means pushing you to be vegetarian.  I do believe as a dietitian in the health benefits of eating a few meatless meals occasionally.  Not to mention the benefit for the planet! I was one of those kids labeled “picky”.  I wasn’t picky per se, I just didn’t like the texture of meat.  So who knows, maybe your kids would love a meal like this?!

 

Thai Coconut Curry Shrimp Noodle Bowls - I know what you’re thinking, this isn’t meatless.  I simply use mainstream recipes and either substitute tofu, beans, or nuts.  Weird sounding maybe to you, but not to me.  I have been a vegetarian (technically pescatarian as I will eat fish occasionally) since 2005 and I never keep a recipe from being one I can try just because it has meat involved.  I’ll find a way to alter it to my liking!

 

Veggie Sushi Bowls - easy peasy, lemon squeezy as the saying goes.  Sushi deconstructed!  Everyone gets to have all the things they love thrown into a bowl (and no rolling involved!)  The spicy mayo, delish!

Taco Tuesday – Tacos are great because you can have all the toppings available and kids get to choose what they want to add on to their tacos.  Pico de gallo, guacamole, shredded cheese…the sky is the limit!  Now that summer is fast approaching, keep an open mind and try out all different kinds of salsas!

Fish Tacos with Cabbage Slaw - how much more simpler could these be??  And I love the crunch of the cabbage.  Feel free to use whatever white, flaky fish you choose.

Pico de Gallo - Because if you're making tacos, you need a good pico recipe in your arsenal!  As summer approaches, explore different salsa flavors - peach salsa, mango salsa - all the different flavor combinations will help rotate and create variety.

 

Portobello Tacos with Vegan Jalapeno Sauce – I love the versatility of the cashew!  Make the jalapeño cashew sauce up for the week and you can use it throughout for other toppings – salads, dip for raw veggies.  And keep in mind I’m showing you a vegan taco recipe, you can always add in the protein of your choice.

One-Pan Dinners – behold the easy clean-up…one pan dinners.  These are the best.  Less mess, less fuss.  I can make dishes, believe me.  So if I only have to clean one dish?  Even better!

Skillet Chicken with Roasted Potatoes and Carrots - This is for all of you that think you’ve eaten chicken too many times.  Find a few different sauces.  Each recipe WILL taste different.  While I don’t eat chicken, remember I’m using nuts, beans, and tofu for my protein.  And for those that haven't eaten tofu, there is no flavor unless there’s a sauce.  That helps to create a variety in flavors and keeps me from getting bored too easily!

Halibut with Coconut Creamed Kale and Quinoa in a Papillote  This is where I told you to have the quinoa already made up.  Remember that?  Parchment paper and fish make for an easy dinner.  If you’re kale is already cut-up as well (more meal prep) all you’re doing is massaging the coconut milk into the kale.  Layer the quinoa, kale, and then fish on top.  Seal the parchment paper closed so the fish is steaming inside.  15 minutes later (depending on the size of your fish) and dinner is served.  Voilá.  These are go to recipes when having friends over (see, I don’t push being a vegetarian on anyone J)

Breakfast for Dinner – Who said breakfast can’t be served for dinner?  I don’t always have eggs in the morning and if I do have eggs I’ll have them on the weekend.  Eggs are so simple to make and again are a great way to have a quick-cooking dinner. 

Ham and Cheese Mini Frittatas – The individual frittatas sometimes appeals to the kids and you can individualize these if need be.  Pair the frittatas with English muffins or toast and a fruit salad.

Spring Vegetable Frittata – Sauté up a few of your favorite spring-time vegetables (already pre-cut from your meal prep) and then simply pour the egg batter over the vegetables to cook in the oven for 10-12 minutes.  Again, sides are up to you.  Keep it balanced and provide a nice whole grain toast with a side of fruit.

One-Pot Pasta – Even pasta can be cooked all in one pot!  If you want that is.   Pasta is quite simple to have on hand.  I’ll use whatever vegetables I have left over from the week and throw them all in.  Top with the cheese I have on hand – feta, goat, or blue – and then sprinkle with toasted nuts of your choice. (again, you can always include your favorite protein).  Here are a few to get you started thinking:

One-Pot Pasta with Spinach and Tomatoes - Simple and easy.  Add your choice of protein.

Farfalle with Marinated Feta, Arugla and Toasted Pine Nuts – Marinate the feta ahead of time and toast the nuts ahead of time.  Simple steps to make dinner less of a hassle – can you even call 30 minutes a hassle??  It takes that long to get dinner out at a restaurant, not to mention the cost you’ll be saving!!  I substituted walnuts for pine nuts (I ran out and wasn't going back to the store for the bazillioneth time!)

 

So there you have it.  A few simple tips to possibly get your meal planning in gear.  I definitely don’t have all the answers, but I will tell you this, eating healthy takes a little bit of planning.  Incorporate other family members to help with part of the meal prep (if it doesn’t end up happening on the weekend).  It’s easy to make excuses and it’s easy to pick take-up on the way home from work.  The key is having a little more control where your food is concerned.  It’ll help.  Promise.

Last year kale had its moment.  This year I’d say cauliflower is having its go.  Cauliflower rice, cauliflower crust, cauliflower steak. 

 

I love how a vegetable becomes popular all of a sudden.  I think that radishes are starting to make a swing for popularity.  Okay, maybe I’m wrong, but I do peruse through quite a few social media sites and recently I’ve seen them pickled and roasted.  So I challenge my patients when it comes to vegetables, what new way can you try a vegetable you’ve never tried out?  Many will say they just don’t like vegetables and I don’t buy that.  I do believe vegetables are not the favorite food of everyone, but I do believe we can learn to embrace them and find some we like.  As long as vegetables are  prepared in a way that provides flavor.  Roasting will do that.  So, I set out to roast some radish and see what the fuss was all about.  I first must confess that radish were not my favorite vegetable.  I had tried them raw many a times and knew I needed to set out to find a way to embrace them.  Practicing what I teach.  Roasting the radish definitely made it have a different taste.  And while they weren’t bitter, they just weren’t my thing.  In the radish defense I only used olive oil and pepper.  Some websites use other flavorings – lemon pepper, garlic powder, etc.  I will give them another chance.  It’s possible the lemon pepper flavoring will enhance them in a better way. 

Roasting Radish - here's a recipe to help you out.  Try it out.  You might like it.

Instead of roasting the radish I went an alternate way and tried pickling the radish.  And bingo!!  This is the way I ended up loving them!!  I have tacos quite a bit.  I do love pico de gallo and guacamole for toppings, but was looking for something with a bit more crunch on top.  Pickling veggies was a good way to step up the flavor game.  I loved their crisp, tart flavor.  It added a lot of bang to the taco and for such a simple vegetable too!  I combined 5 radish, 1 shallot – all sliced thin, ¼ cup lime juice, 1 teaspoon sugar, and a pinch of salt.  I admit.  I ate these all by myself and didn’t share one bit.  Make them up as you need them.  The radish turn a vibrant crazy shade of pink.  I found myself liking them fresh and not after sitting for too many days.  Try them out.  Tell me how you like radish – roasted, pickled, or both??

The last comment/complaint from patients is in regards to breakfast.  Many times I’ll have a patient in and they’re skipping breakfast.  I truly believe that starting your day with breakfast simply sets the tone for the day.  Not to mention I do love using the simple example/metaphor of our bodies being like cars.  We need gas/fuel to go, thus we need to eat first thing in the morning.  You’ve gone all night without eating and when you skip a meal it has to go to its alternative fuel sources for you to move.  Why not give it the best fuel possible and start the morning out?  Here come all the excuses again – no time, I’d rather sleep, I’m not hungry.  We could tackle all of these issues one at a time, but for now let’s just have a couple easy recipes handy to have on hand instead of skipping one of the most important meals of the day (solely my opinion). 

Overnight oats – It’s a new way of eating an old favorite.  Here are two recipes you might give a go and see if you like.  Simple prep the night ahead allows for breakfast to be ready in seconds!

Real Simple’s overnight oats withstrawberries and toasted almonds - I use half the amount of fruit as this recipe calls for and I always add more nuts and hemp and/or chia seeds.  It's easy to have too many carbs at breakfast.  The key is balancing your meals with the right mix of carbs, protein, and fats. 

Peanut Butter Overnight Oats – Just a few notes about maple syrup – it's being termed in many websites these days as "naturally sweetened" – maple syrup is sugar, plain and simple.  We have to be careful of our total consumption and a tablespoon in this recipe is just too much.  Start at a ½ tablespoon and maybe even use none – add fruit in the morning, REAL natural sweetness – it’s what I do with those berries that are too ripe.  No food waste in my house..at least I’m trying! 

 

Just a few ideas for you the next time you're thinking, "What do I cook??"  Make sure to have a plan.  Sit down with your family and strategize what foods you all like and include everyone in the meal prep.  Truth be told, we start eating the same things over and over.  It's good to have your "go to" meals, but make sure to throw a new meal in every now and then.  Hopefully this will get you thinking!

 

 

Mother's Day

Mother’s Day

The other day was “International No Diet Day”.  Maybe some of you missed that day or had never heard of it before.  In the field of nutrition it’s a day to call attention to simply eating healthy and ditching the sole focus on losing weight – as we often put too much weight on weight.   The word diet over the years has been often associated with weight loss – “Grapefruit Diet”; “Cabbage Soup Diet”, etc.  But the word diet in essence simply means:

/'dīət/ - the kinds of food that a person, animal, or community habitually eats.

Food, your diet, is your fuel.  I always teach patients to aim for high caliber fuel to help them to be happy and healthy.  The key is practicing variety, balance, and moderation.  I encourage patients to aim to get rid of the terminology that we often associate with food being “good” or “bad”.  There is no such thing as good and bad when it comes to food.  Maybe there’s a healthier choice, but the fact is that we have to include foods that ultimately bring us pleasure, without associating guilt if consuming those foods. 

Mother’s Day is a time each year for us to be thankful for everything our moms have taught us.  It might also be a time of year to reflect on maybe what they didn’t teach us and what maybe we wish they might have – and if you are currently a mom what you hope to instill in your own kids.  It gets tougher and tougher each year to navigate the world of nutrition as there as so many mixed messages as well as this “diet” obsessed culture.  Kids these days will be bombarded with many mixed messages, be it from their peers, adults, or even now from social media.  So in honor of Mother’s Day here is some advice to pass on to your children:

Balance:  I think my mom had a good balance in allowing us to feel like “normal” kids in the neighborhood.  We had hot dogs growing up and while I know she probably cringed giving those to us she also made sure that we had a vegetable with that meal.  It actually turned in to one of our favorite ways to eat hot dogs, otherwise known as “slaw dogs” (homemade coleslaw on top of our hotdog).  It was the subtle message that all foods can fit, but also allowing us to be kids at the end of the day.  Don’t get me wrong, we weren’t eating hot dogs every time we asked for them.  Hot dogs were for special occasions.  The other way we were taught balance was simply by all that my mom was balancing – going to school, being a mom, cooking dinner for us.  I sometimes wondered how she did all that she did in a day.  She made sure to make dinner for us to make sure we were getting the proper nutrition to do well in school and be healthy.  Life is truly a balancing act. 

Variety:  The sky is the limit when it comes to food preparation.  Back to the number one complaint I get from parents:  “What can I do to get my kid to eat vegetables?”  This is where variety is critical.  If you offer the same vegetables over and over it’s a given they’re not going to like vegetables.  There are TOO many vegetables for a kid (or an adult for that matter) to tell me they don’t like ANY.  Find the ones they do like and continue to build from there.  Encourage them to find a new vegetable at the store and figure out how to prepare it.  And always remember even with the same vegetable there can be variety in how you prepare it - Raw carrots versus cooked carrots.  Some kids might prefer them raw, but the minute you cook them they might gag.  I always tell parents to allow their kids to see what it is that they’re giving them.  Expose the kids and make sure the vegetable is on the plate.  But in the same token there are kids that aren’t going to eat it no matter what way you fix it.  That’s where you simply have to outsmart them and offer them another vegetable that gives them the same vitamin.  Vitamin A is in SO many other fruits and vegetables that you don’t have to get worked up if your kids aren’t eating carrots.   Variety not only in the way the food is prepared but also in the foods that are offered as well. 

Moderation:  I was allowed to have Kool-Aid as a kid and soda.  Ooohhh.  Many are surprised to hear that, but it’s true.  (Although now I pride myself on telling people that I haven’t had soda since the year 2000!)  My parents would buy a 2-Liter of soda and it would literally go flat before we could drink it all.  I’ve said it before and I’ll say it again, unfortunately nowadays soda is the norm and is the beverage of choice for many throughout the day (and while I’m picking on soda, you can substitute that in for coffee, tea, juice, fruit punch, etc).  Kids and adults don’t drink enough water.  We as a nation are consuming empty calories from sugared-drinks that are contributing to our obesity epidemic.  We need to flip it around and make water the everyday norm, utilizing soda (or the drink of your choice) in moderation. 

The other way that my mom taught me moderation was with desserts.  My mom loves to bake and if there ever was such a thing as a sweet tooth, well she’s got one (and so do I).  I have a distinct memory of including something sweet in my lunch bag every day when I was younger.  Whether it was a mini-Twix or whether it was a Little Debbie cake, we were allowed things daily but in a moderate amount – it wasn’t a whole Twix candy bar, nor was it both of the Little Debbie cakes.  We were allowed these things in moderation, so that we wouldn’t overdo these indulgences if we had gone without.  I still to this day have a hard time counseling people about the concept of moderation.  Some people are either all or none when it comes to sweets.  They aren’t able to do just 1-2 cookies, rather they end up doing the whole sleeve of cookies and so they choose to not even have any at all.  I try to explain to them that the deprivation can actually be worse.   They’ll still tend to overdo these foods in the end, but it’s finding that balance that will allow them these foods that might be a trigger for overeating.    

Pistacio Ice Cream with Nutella Fudge Swirls

 

Food’s Power – simple basic message, food is fuel.  When I teach kids nutrition I teach them that foods can help them “Go, Grow, and Glow”.  We are starting to see younger and younger a fear associated with food and the possible effect of gaining weight.  Instead of passing these kinds of messages along – kids really do hear everything you say (and see on television, social media, etc) – Those whole wheat pancakes can help them have energy to GO.  The protein in eggs helps them not only grow stronger but also allows them to GROW.  And the fruits and veggies they have throughout the day will help them GLOW, on the outside and the inside.  Food is powerful – it’s a source of energy and it can also be medicinal.   Help kids maintain a balance of nutritious and delicious – healthy foods definitely can taste delicious.  Allow them to have those occasional treats that taste delicious too.  Balance is key.

 

Honor Your Body – It’s important to not only pay attention to what you are eating but also how much you are eating.  Really be mindful with your food – we have too many distractions nowadays and we sometimes stop paying attention to hunger cues our body readily gives us (and kids innately have).  In addition to paying attention to our hunger cues, be grateful for all that your body is able to do – and that means nourishing your body with healthy food.  Release the pressures to ‘diet’, ‘detox’, or ‘cleanse’ in order to look a certain way.  Establishing healthy habits early on allows our kids to be able to really truly honor their body.

And so it’s on this Mother’s Day that I say, “thanks” to my mom for cooking for us when we were little and having instilled naturally in me the concepts of balance, variety, and moderation.  I know I’m a better dietitian because of this.