Let the battle begin!

Are you ever THAT person?  The one who needs just “a little” more time before ordering?  How many times have you said you need just one more minute for the third time?  Fourth time?  Oftentimes this is me.  I LOVE food and when offered a menu of choice after choice after choice, what’s a girl to do?  It’s really not because I’m indecisive.  I am slowly but surely talking (in my head…most of the time) my way through why I should or should not get this or that, narrowing my choices down until…that’s it!  I’m ready!  What am I thinking through that takes so long?  I am looking for that happy balance between indulgence and nutrition.

Ordering off of a menu can pose some of the hardest challenges when it comes to food temptations and healthy eating.  In my case, we’re not out to eat that often so when the occasion arises, I get that extra nudge from my inner diet saboteur to enjoy whatever I want, regardless of its nutritional value because, well, it’s a special occasion (refer to last week’s blog on justifying).  To be honest, sometimes I do.  Usually though, my health/nutrition conscience fights a good battle in those 5 extra minutes of menu perusing.

Battle questions:

“What sounds good to me right now?”
Scan menu and eliminate those that simply don’t tempt me today.

“What would be the healthiest option?” (I.e. more balanced, leaner, includes fruit and/or veggie, whole grain, smaller portion).
Note the healthier choices.

“Why do the others sound good?”
“What part of that item makes it a contender?”
“Can I somehow combine a healthier option and tack on a little piece of another or vice versa (a la carte)?”

Budget is always considered here too (add a cup of fruit for $2.50…I don’t think so).

“What is really worth trying?”
Remember, this will not be the last opportunity to ever try “this” or all of “these.”

“How do I want to feel after the meal?”

Choosing brunch today, I was really liking the look of the biscuits, the pancakes, the creamy grits and the French toast (all which I have not had in a while), but vegetables always sound good, their more balanced menu items sounded tasty themselves (no reason not to pick one of these), and I remember how I felt last time I opted for everything I hadn’t enjoyed in a while (over-full and icky).

After calculating some possible combinations to somehow get “all of the above,” I successfully narrowed it down to what indulgence I really wanted to try (the biscuit) along with a more balanced option that included egg whites, veggies, and fruit.  The battle resulted in a tasty meal with lean protein, fruits, vegetables, and of course the biscuit, which I thoroughly enjoyed.  Just satisfied, not hurting, not guilty, not “missing” anything I didn’t get.  Actually not distracted at all by my food choices, but just enjoying the company and conversation.

Am I saying you need to make each ordering experience a “battle” like described above?  Of course not.  My hope is that it would be simpler than that.  Maybe that the healthier option is an absolute automatic, no questions asked.  Realistically though, you’ll go through seasons when you can opt hands down, no problem, for the healthier item, other seasons that you really don’t mind if you overdo it and feel a little icky afterwards, and times when a battle must commence. 

Ultimately, you want the everyday nutrition decisions you make, the “norm” that you establish, to be balanced and nutritious.  Doing this allows for the exceptions to the norm on occasion, without turmoil over a bad decision.  It’s hard to avoid throwing caution to the wind sometimes, but if you decide to at least keep a hold of caution by the tail, you’ll definitely feel better on the other side and be that much closer to making a better decision every time.

To have or not to have? That is the question.

Justifying…we do it all the time and most often end up with something we don’t actually need.  This can be true for shopping (I was going to pick on the ladies, but I’m sure there are some men out there that do the same with tools or shoes or something like that).  Do you ever have that conversation with yourself or your partner in crime? ”Well, I don’t really have any of these and it would really be useful for so many things and I NEVER buy new things and it is on the clearance rack and it is almost my birthday and I did just get paid and…” until you convince yourself it is absolutely okay to splurge and get “it.”

Now if you’re like me, this conversation often takes way too much of my time and brain power.  I often, in the case of shopping, end up reversing my decision in the end and leaving without it because I didn’t really “need” it.  I don’t always have the same power over food, but it sure feels great when I do.

So how does this sound in the food world?  One example.  You just finished dinner (either out or at home) and while you sit there enjoying some conversation, you notice that there are a couple rolls (or biscuits, or pieces of toast, or ______ - fill in the blank) left in the middle of the table.  You may think, “Those look pretty good, but I’m not hungry.  But they’ll just be wasted if someone doesn’t eat them.  What about the starving kids in Africa/China?” (I hear this one a lot too).  “I really don’t need them, but goodness that would just be a waste if nobody eats them.”  Cue go-go gadget arm to the center of the table.  You’ve made it your responsibility now.  You finish off the bread bowl, satisfied now that no food will go to waste, but feel icky.  You are now overstuffed, maybe a little guilty and asking yourself why, again, did you do that?  Or maybe you justify eating a special “off my healthy eating plan” treat under certain circumstances.  Now, hopefully you’re getting the idea that I am in favor of balance and moderation, but we can’t let these special treat occasions become too regular because then it becomes the norm instead of the exception.

I personally have an interesting battle with lattes.  I feel, for some reason, that it is REQUIRED to have a yummy hot (yes, even during the summer months) latte when we’re traveling.  Last challenge to overcome this battle, failed.  I knew we had water along and I had just finished breakfast and my normal cup of joe, but goodness if it just wasn’t so convenient to swing by Starbucks for a latte as we hit the road.  I knew I didn’t need the calories or to spend the money, but habit and desire outweighed my better judgment.  Since I can remember, on road trips to see family or attend events, we always stopped at a gas station and everyone would pick something out for the road.  My choice back then…those insanely sweet cappuccinos.  I am proud to say that I can no longer bring myself to have one of those.  Even in college, while I rarely treated myself to a latte while at school (talk about getting expensive), I did like to treat myself for the ride home.  It just fit.  I was typically heading home for a break from school, stress and worry free, excited to see family and enjoying my 2+ hour ride with just me, my music, and a “special occasion” latte.  To be fair, I do try to keep it light by choosing a “skinny” version and avoiding the large, but regardless, the latte is something I do not need, but always convince myself that I do.  Still needs work.

There are so many examples that I could run through, but in the end, when you convince yourself you need the extra food just because it is there, you are not supporting your health/weight management efforts.  It is hard to change your mindset, but you have to start somewhere.  First, really logically think it through.  That extra food that would be such a waste not to eat, in the end, either ends up in your belly or in the trash.  In neither scenario does it feed hungry children or make anyone else happier or upset, but when you eat beyond your “full” gauge, you are likely working against your health goals and efforts to lose/maintain weight.  It is only you that reaps the consequences.  Try to separate yourself from the responsibility to prevent food waste in the situation.  Of course we want to avoid wasting food, but is it really the answer to add it to your intake?  Make a little less next time, refuse a second bread basket, or save some to be had/repurposed at another meal.  Find alternatives to justifying your consumption of more than you need.  You will feel so much happier with yourself, having been successful in a good nutrition decision, and may find new motivation to make a similar decision next time you’re posed with a personal food challenge.  You can be your own greatest motivator.  Just remember, one decision at a time.

A Zucchini Experiment

I explored a new use for our zucchini this week!  I don’t yet have my own garden, but I know many of you likely do and are being faced with a “more than you can handle” amount of zucchini.  Why not get creative (and healthy)?  I’m not going to sugar coat it (well, of course I wouldn’t…I’m a dietitian), the process completed to use my zucchini in this new dish was time consuming, but the results were spectacular!

Do you think zucchini is a vegetable or a fruit?  Zucchini, although eaten more often in savory dishes, is technically a fruit.  It grows from a golden flower (another edible piece of the plant, but less commonly used) and bears seeds.  There, a wrinkle for your brain.

This week I made what I have named Creamy Zucchini Lasagna.  A noodle-less lasagna full of veggies and flavor.  Zucchini has a very high water content (about 95%).  It is because of this fact that in order to use them as zucchini noodles, I had to get rid of some their moisture so that my lasagna did not become soup. 

I sliced 2 medium zucchini long ways into 1/4” thick noodles.  Then I sprinkled the zucchini with salt and set in a colander on top of paper towels (I did not add salt to the final recipe).  Any “how-to” instructions that I found recommended letting your zucchini set for 30 minutes.  We ran some errands while mine sweating, so they ended up sitting for a couple hours.  The salt creates a concentration gradient, causing the water to leach out of the zucchini.  I separated the zucchini slices and squeezed as much of their additional moisture out between paper towels.  Then I browned them lightly on both sides with a skillet heated to medium-high.

After much ado, I was ready to assemble my lasagna.  I had sautéed chopped onion, browned my 93% lean ground beef (all grease drained), and added no salt added tomato sauce, diced Roma tomatoes, Italian seasonings and a pinch of sugar to the meat mixture.  The cheese mixture I would layer my lasagna with was born out of necessity…some of the greatest creations are made this way.  I did not have ricotta, as lasagna usually calls for, so instead I used a mixture based loosely on a regular lasagna recipe and filled in with ingredients I had on hand.  My cheese layer was a mixture of fat free sour cream, fat free cream cheese, eggs, parmesan, and a few sliced olives.  I sprinkled a little 4 cheese Italian shredded cheese mix (reduced fat) between layers too.  The zucchini slices served as my noodles of course.  Meat, creamy mixture, zucchini, meat, creamy mixture, Italian cheese, zucchini, meat, creamy mixture, and Italian cheese to top it off all in a 9x13.  I baked my creation for 20 minutes at 375 degrees and broiled on high for 2-3 minutes to brown the top.

 

Hubby approved and SO flavorful.  Casserole style dishes always make me nervous when it comes to flavor, as I have experienced a few bland ones, but my Creamy Zucchini Lasagna did not disappoint.  After the preparation time and effort, it was very much worth it!  Not only did we have a delish meal, but we have enough for 1-2 more meals (one less weeknight to cook).  Keep this in mind if time and convenience is a challenge in your healthy eating efforts.  Cook once, eat twice.

The resulting serving of lasagna (6 or 8 servings per 9x13) provides about 250 or 350 calories, 25 or 34 grams of protein, and a whole bunch of phytonutrients from all the vegetables (onions, tomatoes, zucchini, olives).  I would serve with a piece of whole wheat toast.

Wonderfully Made

A seminar I attended this week about food addiction, obesity, and diabetes was a great reminder of how wonderfully complex we are.  I think we sometimes forget, or maybe just don’t realize, the many things that go into how we simply function as a human being…we are “fearfully and WONDERFULLY made.” (Psalm 139:14)

Every breath you take (anybody else break into song?), every step you take, every thought you think, and every bite you eat and digest requires a whole lot.  It requires a whole lot of communication between nerves and hormones between your organs and your brain, many transfers, blocks, and signals by and through all sorts of cells, and not to mention your DNA and its coding and expression…all to make you, you.

If you took a few science courses in college you may recall glycolysis and the Krebs cycle, which you will find below.  Although it appears more simple to me now, I do recall thinking “oh my!” when I first saw it and realized I had to KNOW it.  I think this is a great small example of our complexity.  This is just one pathway of reactions and interactions that occurs in your body, a small piece...cool right?

Picture from BioMed Central
http://www.biomedcentral.com/content/figures/1471-2180-9-95-4-l.jpg

 

I’m not trying to be a bore with any scientific stuff, but even your food intake (what and how you eat) is more than just mere preference and will power.  Hunger and satiety are impacted by chemicals in your gut and nerve signals from your gut to your brain. Your drive to eat is impacted by levels of hormones, signal communication, and environmental triggers to your brain, among other things.  This is partly why there is not an exact science to “dieting.” Everyone is uniquely complex and builds a relationship with food different from one another. 

Focusing on building a healthy relationship with food for a lifetime, versus “dieting”, could be just the approach you need to really make a change.  Accepting the bad with the good of your diet habits and finding ways to mold your bad habits into better ones, one step at a time, may sound like the slow way, but it may be the only lasting way.  Quick fixes don’t really exist in the weight loss and food intake world despite the many claims that there are.  There are just too many factors that go into what, why, and how we eat.  Maybe the place you need to start is being okay with the fact that you have stuff to work on.  Then work on transforming your food experience from one that may cause you stress, anxiety and guilt, to one that you enjoy, that is nourishing, and that is just one “easy” part of life.  Eating is a necessity to life, but it can also be a joy of life, and our body in all of its complexity makes this true.

“Nothing would be more tiresome than eating and drinking if God had not made them a pleasure as well as a necessity.” – Voltaire. 

Vacation...diet sabotage?

Another common diet difficulty we face is…vacation!  Vacation, one of the most common “had a bad month” reasons I am given after a less than ideal month of following my dietary recommendations.  Vacations to the beach, to the mountains, on a cruise, out of the country, or maybe just a “stay-cation” in town with visiting friends or family.  Regardless, on vacation you’re missing your usual day-to-day routine and most often your day-to-day environment and eating pattern. 

Does vacationing mean you fall off the wagon?  You know, the consistent exercise and healthy eating wagon?  You eat on the way to where you’re going, eat where you vacation, and eat on the way back, but what do you eat?  Fast food, convenience store snacks, big breakfasts, big lunches, big dinners and special desserts of course.  Is there some way we could avoid the “oh my goodness, I’ve got to get back on track” feeling after being filled to the brim for more than a couple of days?

Sure.  Planning is a good place to start.  Absolutely plan in some meals that are special to your vacation.  Plan in some local fare, unique to your destination, or an extravagant night out, or maybe a potluck style cookout, potato salad and all.  Then plan how you’ll stay in control.  Why leave snacking to chance and to whatever you can find on the road? (Chips, candy, and Combos anyone?) Pack some of your usual healthy snacks to manage the ride to your destination and for those between-meal cravings.  If you are packed and ready with healthy snacks (whether packed prior to departure or picked up at the local grocery upon arrival), you can be confident that you won’t end up overly hungry by meal time and don’t have a “we don’t have anything” excuse to pick up a less ideal choice.

Eating out on vacation may pose the greatest challenge.  New, exciting food choices and meals that come with the no less than the expected BIG portions.  Set some parameters.  For example, always have a serving of fruit or vegetables with every meal.  Doing this will guarantee some good nutrient intake and prevent a plate of beige (you know what I mean…fried, biscuit, fried, bread, fried).  Another idea, skip the appetizers.  Think of it as saving more room to actually enjoy the main dish, because, let’s not kid ourselves, although we may be pushing “full” after an appetizer and maybe a drink, who’s going to pass up the main event, the main dish that took such careful consideration to choose?  But does it really feel good to eat ALL of that.  Now you’re overly full, maybe a little uncomfortable, and wishing you had stopped sooner.  Remove the appetizer and enjoy your company and conversation instead.  You’ll thank yourself after your meal, having avoided an overstuffed feeling, saved many calories, and not to mention saved a few bucks.

We planned out our vacation this year.  We would eat breakfast and lunch in, with foods we’ve packed along from home (and maybe a couple additions from the grocery when we arrive), and enjoy our dinners out (veggies included of course).  Breakfast will be a bowl of whole grain cereal (choices dependent on my less than $3 rule and a low combined sugar content) and a piece of fruit.  Lunch will be baked chicken sandwiches (a yummy buffalo garlic marinated chicken baked a day ahead) on whole wheat bread with reduced fat cheese.  Snacks may include fruit and whole grain bars if needed.  I think we’re set to enjoy some great sight-seeing and time together without a worry about what we’ll have to eat or worry of feeling icky on our return.  Perfect.

A little planning goes a long way.  Try it.