Sunday, January 25, 2015

Happy Concocting!


Our goals for 2015 are in full swing and hopefully you’re successfully taking yours on one day at a time.  How about some inspiration from the kitchen.  This week I’m illuminating an aspiring cook’s attempt at another new creation.  Remember, don’t get bored of the same old, same old.  Have some fun and create new meals and flavors that keep you excited about your nutritious decisions.  You do not have to be a chef to play with flavors in the kitchen or to make what you eat exciting, you just have to be willing to give it a whirl!
This week’s new concoction…Zesty Basil Mahi Mahi Sandwiches.  Mahi Mahi was on sale and was a fun addition to get our grocery bill past $50 so that we could use a $10 off coupon at checkout (woohoo!  $52 of food for $42!).
I perused the internet for some flavor ideas and came across a Zesty Basil fish recipe.  It was simple and quick with ingredients I had on hand…well, sort of.  I of course had to make some swaps and adjustments to make the recipe more heart healthy, but maintained the zest of the recipe with pops of garlic and dried basil.
The Mahi Mahi could have stood on its own with our typical side of couscous and veggies, but I wanted to spice things up a bit.  While veggies never get old to us, I wanted to do something other than couscous.  How about sandwiches?
We’ve found whole grain flatbreads at Aldi that are only 100 calories per piece.  They are pretty tasty, but most importantly they are versatile and can be used for all sorts of wraps and sandwiches.  I had an image and flavor profile on my mind…a flavorful and flaky fish topped with fresh spinach and a crunch of fresh red bell pepper all sandwiched between a toasted whole grain flatbread…I just needed to execute it.  It was surprisingly simple and turned out wonderfully.

Zesty Basil Mahi Mahi Sandwiches (serves 2)
Ingredients:
2 Tbsp Trans-fat free margarine (instead of butter)
1 large garlic clove, finely chopped
1/8 tsp salt, plus more for seasoning
¼ tsp black pepper, plus more for seasoning
1 tsp lemon juice
2 tsp dried basil

1-1.5 Tbsp olive oil
2 – 5-7 ounce pieces Mahi Mahi (no skin)
2- 100 calorie whole grain flatbreads, cut in half
½ medium red bell pepper, thinly sliced
½-1 cup baby spinach (washed and dried, or bought ready-to-eat)




Instructions
: preheat oven to 375 degrees
1.  Heat margarine, garlic, salt, pepper, lemon juice and basil over medium heat, stirring until margarine is completely melted (then cover and keep warm).
2.  Heat olive oil in a large pan over medium heat.
3.  Season Mahi Mahi with a sprinkle of salt and pepper and place into the olive oil, cook about 3 minutes per side (depending on thickness) or until cooked completely (opaque, easily flakes).
4.  Meanwhile, place flatbread halves on a foiled and oil-sprayed sheet pan, lightly spray the flatbreads with cooking spray, and place in oven for about 6-8 minutes (flipping half-way through).  Keep an eye on your bread so it does not burn, just browns and crisps.
5.  Remove Mahi Mahi to a small plate, ladle a spoonful at a time of basil mixture over fish until desired coverage.
6.  Place Mahi Mahi on one half of flatbread, top with fresh spinach and thinly sliced red bell pepper, top with other bread half.

Serve with steamed, sautéed or roasted veggies!

 
We felt like this sandwich was worthy of a place on a café menu somewhere, but just the Plummer kitchen will have to do for now.  The sandwich had a great balance of flavor, temperature, and textures.  One sandwich will probably run you approximately 350 calories.
Don’t be afraid to try something new in the kitchen.  It may be as simple as adding a new condiment to your typical sandwich (avocado, flavored or plain humus, lettuce and tomato, or any other veggie), transforming your typical sandwich into a salad or vice versa, or maybe tackling a whole new recipe with an ingredient you’ve never used before (chickpeas, lentils, couscous, salmon, zucchini…).   “Nothing ventured, nothing gained,” don’t they say?
Happy concocting!

 

Sunday, January 18, 2015

Picture This


Have we ever talked about eating more slowly and mindfully?  Mindfully taking care to taste and actually experience each bite?  I have probably mentioned it on several occasions, but today I am dedicating the whole post to it.  Why?  Because it is amazing how BIG of a difference slowing down can make on how, what, and how much you eat.  Yet it is so easy to forget it…so easy for me to forget it that I want to give mindful eating the page today.
Our lesson in Sunday school today was about living a “hurried life.” Funny how concepts, ideas, and thoughts all just align some days.  We discussed the many ways in which we are always hurrying – got to get here or there faster to get this or that done faster to collect a pile of I’ll get to that later and ultimately miss out on the truly important things – relationships (with family, kids, God, etc.).  And it is so true.  With all of our hurriedness, our expectation for quick results in all things grows and our patience fades.  Does any of this sound like a positive to you?  What comes from a lack of patience, a never ending urgency to do more, and a lack of time for relationships?  What if we were to strive to take time away from our fast paced lives (put the phone away, the computer away, the to-do list away) and spent quality time experiencing the simple things in our life – moments with our spouse or children or other family, quiet time with God in prayer or a book, or how about during our meals?  Maybe we would EXPERIENCE these moments and gain more than we think we would, definitely more than we think we’re missing.

So when it comes to your meals…are you hurried?  I so often find myself devouring my meal (breaking my rule to put my fork down between bites), but why?  Well, because “I am SO hungry!” or “We’ve waited so long and it’s finally here!” or “I’ve got [this/that] to get done today,” and all of a sudden…where’d my food go?  I’ve finished my meal and instantly yearn for more.  I know what I had was enough, but I sure didn’t actually enjoy it because my mind was caught up elsewhere or I didn’t take a moment to just slow down.  Maybe your “mindless eating” looks differently and you’re multi-tasking, eating and working at the same time, or watching the tube, engulfed in a never-gets-old sitcom, shoveling bite after bite into your mouth.  No matter what gets us to that point, it’s preventing us from enjoying the experience of food, from tasting all the flavors, from feeling and understanding our hunger and fullness cues, and ultimately can lead us to poor food decisions.

Alternatively, picture this.  You’ve finished preparing one of your favorite winter time meals – a heart-warming chili that’s been simmering and filling the house with its mouth-watering fragrance.  The table is set with bowls, spoons, napkins, glasses, and chili toppings.  You fill your bowls with a serving of hot, hearty, just spicy enough chili and take a seat, the steam billowing into your nose, tickling your senses.  Before digging in you let the smell and warmth sink in, appreciating the work that went into making your meal and feeling thanks for the nutritious food your about to eat.  Then, your first bite.  You slowly let the medley of beans, meat, veggies, and broth hit your taste buds, put your spoon down and just savor the complex textures and flavors you’re experiencing.  You swallow, feeling the warmth travel down your throat and into your chest before gently settling in your stomach.  Now you’re ready for the next bite.  When you finally reach the bottom of your bowl you feel satisfied, filled and happy.  You’ve really enjoyed your meal and feel comfortable with calling it quits. 

You know what that would have looked like if mindlessly approached…a burnt tongue, an empty bowl and an unsatisfied belly and mind.
Taking the time to appreciate anything can yield such wondrous, unexpected results.  Mindfully eating your meals can yield better control over portions and food choices, not only without you feeling deprived, but likely feeling more satisfied.

Pick one mealtime to start with.  You may have to talk yourself through slowing down at first because it is so against our hurried ways, but it’s worth it.  Every time that I consciously make the effort to slow down, I’m so thankful I do.  I always ask myself “why on earth don’t you do this every time?” and “what’s the point of hurrying?” 
I challenge you (and me) to eat and live more mindfully one little moment at a time.

Sunday, January 4, 2015

You're Not Alone


 
Happy New Year!  I hope you had a year of firsts, fun, challenges, discoveries, family, love, excitement, and many memorable moments!  Did you set out to do something January 1, 2014?  Did you set out to eat healthier, exercise more, or lose weight?  How’d you do?  Did your eight ball of the year say “It is certain” or was it “Try again”?
The sermon series started today at our church was titled “Unstoppable.”  Unstoppable when you believe in Christ Jesus, accept God’s grace and forgiveness, and welcome the Holy Spirit, letting it fill you and guide you.  There is so much more, but it was a great reminder that we cannot do anything on our own, of our own strength, of our own will, but only with God.  And that’s ANYTHING…whether boldness in sharing the gospel or just trying to care for or improve our health.
What are your goals this new year?  Are you “trying again” after a valiant effort in 2014 or did you let your goals go in March?  Setting goals is a good first step, but why is it that we tend to let our New Year’s resolutions fall by the wayside?  Let’s set good goals and remember not to take them on alone.
Keep your goals SMART (Specific, Measurable, Attainable, Realistic, and Time-bound).  Many of you are likely familiar with this concept, as am I, but how often do we put SMART goals into practice for ourselves? 
Specific: Without specificity it is easy to put a goal on the back burner.  An example would be saying “I would like to eat better this year.”  Uh, okay, but in what way?  When occasions arise when the healthier decision is the harder one, it’s easy for this goal to become a fleeting thought you once had instead of a goal you’re striving to meet.  To avoid this, you’ve got to get specific.  Instead of “I would like to eat better this year,” say “I will reduce my dining out to no more than 1 time per week” or “I will have fruits and vegetables daily” or “I will reduce fried food intake to no more than 1 time per month.”  This will look different for everyone, but notice that each example is not only specific, but also measurable, attainable, and realistic.
Measurable: Don’t you want to be able to see your progress and assess how you’re doing?  If your goal is not measurable, you cannot determine whether you’re progressing or if you need to make adjustments for better results.  For example, I can easily see if I am dining out 3 times per week instead of my goal of 1 time per week.  If I am dining out 3 times, why?  Is it lack of planning?  To adjust, I’ll plan and shop for lunch from home instead of feeling I “have to” go out because I just have nothing for lunch.  Easy fix.
Attainable and Realistic:  It is good to challenge yourself, but don’t set yourself up for failure.  For example, don’t set a goal to exercise 90 minutes per day, 7 days per week when you are currently exercising rarely and have a family of 5 you’re caring for, organizing, transporting, etc.  How about starting with 4 days per week for a total of 30-60 minutes/day (even broken into 15 or 30-minute sessions).  You’ve got to start somewhere and setting an unrealistic and unattainable goal, no matter how exciting it may initially sound, may only lead you to a frustrating month or two and then another year of giving up.  Start small, start realistic and attainable.  When you reach it, you’ll set another new goal to strive towards even greater than the last.
Time-bound:  Don’t let the year slip by and greet 2016 ready to begin the same goals you have on your mind today.  If your goals are realistic and specific, you can complete them within a specific time-frame.  Give yourself a “due-date” of sorts.  You have to complete project assignments or the like by their due date to get a passing grade or to keep your job, etc.  Don’t let yourself procrastinate to 2016.  For example, say “By the end of May 2015, I will eliminate sweetened beverages from my intake by reducing it to 1 per day, then to 1 every other day, and so on, replacing it with water instead.”  “Challenge accepted.”
Set a good goal, write it down, tell someone your plans, and draw on strength outside of your own.  Utilize the support of your community, your friends, and your family.  Look to God for wisdom, strength, and resources.  You are not alone in your desire to reach better health, a more nutritious intake, and a stronger body and you definitely don’t have to take the road alone either. 
If you want to share your health or nutrition goal with me, leave a comment.  I would love to hear what you plan for in 2015!
If you would like to inquire about what I can offer you as a dietitian to help you meet your health and nutrition goals this year, please send your inquiry to plummernutrition@gmail.com.  I would love to be a part of your support system!  To a wonderful new year!