Solid Ground

I was reminded this week that one size does not fit all when it comes to behavior change and improving food choices.  We are all so unique…it just makes sense that one process and one collection of foods would not equal weight loss or gain for everyone. I love it!  People are wonderfully intricate and beautiful puzzles. 

As a Registered Dietitian it is part of my job to get to know the folks I work with, get to know things they have tried, things they like, things they dislike, their attitudes toward foods and diets, and so much more!  Doing this helps me to provide the most effective motivation and education for that person. 

Y’all, it is okay if what worked for [insert name] didn’t work for you.  It is okay if you do not like some foods that are great for you (all I ask is that you have given them a chance).  Do not get me wrong, there is a great nutrition foundation that is applicable for most people, but when it comes to how that foundation is built upon, well, you can have fun and tailor it to you.  Be open to new strategies and new foods that might make more sense for you versus feeling pressured to mimic someone else’s food or dieting style to succeed.

I support teaching/learning nutrition basics because then you have the tools to build a custom food intake atop a great nutrition foundation.  Food ideas and menus are helpful supplemental tools, but don’t you want to have the power to build your own nutritious menus? 

Per usual, my way is not the fast, easy, and convenient way, but it is the lasting way.

I hope you’re inspired to quit comparing yourself to weight loss/diet successes or failures of others, inspired to be open to more than what you already know, and inspired to really learn the nutrition basics to arm yourself with the power to create your own unique nutritious masterpiece.

7 more daily goals to celebrate National Nutrition Month® and work on nutrition basics:

March 16: Choose “whole” grains today for more fiber and nutritious filling power.
March 17: Be intentionally active.  Take the stairs, park further away, take stretch breaks at work.
March 18: Check your labels for Trans fats (“hydrogenated oil”)…don’t eat it.
March 19: Basic = God loves you! Believe it! Celebrate it!
March 20: Eat the rainbow…no not skittles.  Did you get green, red, orange/yellow, blue/purple, and white fruits and veggies this week?
March 21: Give a smile to others when you cross paths (whether you know them or not) J.
March 22: Hydrate…have water with you all day and avoid those sugary drinks.

Something Has to Give

Did you reflect on your state of nutrition last week?  Did you take a small step to improve it?  I hope so.  Small steps can turn into big successes!

I ran into an interesting thought this week regarding our small steps, our improvements/changes of behaviors or actions.   The idea is if you choose to add something new or change something old, either way, you have to give something up (either the old behavior being changed or something less important than the new behavior being added).  It’s so hard to “give stuff up,” but when you’re faced with the reality of needing to do so, it helps you prioritize what’s most important and what you want to keep.

For example, I want to spend more time in my day reflecting on a devotion and in prayer.  Surprise, it did not just happen on its own (funny how I almost expected it too).  I realized quickly that something had to move out for more devotion time to move in.  I had to prioritize and be intentional instead of thinking I would just tack it on to my morning or night-time routines.  It’s amazing how few minutes there are in the day when you fill it with work, meals, family time, exercise and entertainment (TV, social media).  One of these things is not like the other (in songJ).  It occurred to me quickly that I easily run into needing to get ready and out the door in the morning or feeling my eyes get so heavy in the evening that I must call it a night (before my additional devotion is complete). Realization = I have to ‘give-up’ some entertainment time to make my devotion (my new behavior) feasible.

In the food world it may be that you need to cut a few calories to promote weight loss, but you are dead set in your routine and food choices.  Surprise!  Something has to give.  You may have to break out of your food comfort zone…maybe have a kick-booty salad instead of a sandwich 3 days/week or start bringing your lunch to work instead of getting the ’too high in calories’ dish from that restaurant where they know your name.

In the exercise world it may be that you want to start incorporating more activity at least 3 days/week, but you can’t seem to leave work at a reasonable hour or you like surfing the web with the extra 15-30 minutes you have at lunch.  Surprise!  Something has to give.  Maybe set an alarm and leave work on time, non-negotiable, 3 days/week to get some exercise or walk for the first 15 minutes at lunch then eat your meal and surf the web with whatever time you have left.  Good health is good for productivity, don’t you know?

"Giving something up" sounds so daunting, but if we do it right, we are really just making room for the things that will truly make us stronger, healthier, and happier.  We just may not see it or feel it until we get there.

8 more daily actions in honor of National Nutrition Month® (had to double up a day, 2 for 1).

March 8 and 9: Get enough sleep tonight and follow a calming routine before bed – dim lights, quiet, etc.
March 10: Have a fruit or vegetable at every meal and snack
March 11: Participate in an exercise that is new/different for you (exercise class at local gym, home video, yoga, swimming, or just dance for 20 minutes to your favorite music)
March 12:  Eat 3 servings of dairy (milk, cheese, yogurt, cottage cheese)
March 13:  Intentionally reflect on every blessing in the little moments of your day (smiles, kindness, your family, music, safety, quiet time, the warmth of the sun, etc.).
March 14: Enjoy a small treat…slowly, mindfully, savoring each little bite
March 15: Call someone you have not talked to in a while, but whose relationship you cherish

Have a beautiful week!

Celebrating National Nutrition Month!

March is National Nutrition Month!  Do you give any thought to what nutrition is or what your own nutrition looks like?  Let’s take a look.

According to Merriam-Webster, nutrition is “the act or process of nourishment,” or “the process of eating the right kind of food so you can grow properly and be healthy.”

Our nutrition, good or bad, impacts how our body functions, how we grow, how we feel, and how we think, whether you believe it or not.  Yes, there are things in life that are out of our control, but for the most part, our food decisions are not one of them.  You have the opportunity to NOURISH your body in a way that supports and enhances your ability to pursue your dreams and enjoy life to the fullest!  You have this opportunity because what you eat matters, what you drink matters…nutrition matters.

In honor of National Nutrition Month, I’ve put together 31 mini goals, one for each day of the month (I’ll post them by weeks).  You’ll notice that not all are directly food related.  This is because I believe our whole lifestyle can be nourishing and impact our health on multiple levels.   It is not just our food that can nourish, but also our activity, faith, and interaction with others, among so many more!  Maybe you do each of these on the day they’re posted, do each one every day, or maybe you just find a couple of my mini goals that speak to you and start incorporating them into your daily routine.  I’m happy however you want to use the following list, but I hope it makes your National Nutrition Month a month of improved nutrition, enhanced daily experiences, and greater health and happiness!

March 1: Read a health/wellness/nutrition blog that you enjoy ;).  Check!

March 2: Eat a healthy breakfast (whether it is your norm or not).

March 3: First thing in the morning, say a prayer of thanks for your health and a prayer for strength against temptation.

March 4: Try fresh celery with peanut butter as a snack: March is also National Fresh Celery and National Peanut Month (who knew?!)!

March 5: Choose to pack lunch from home instead of getting lunch out at a restaurant.

March 6: Be active with friends or family (ex. hike/walk at a local park, take a neighborhood walk/bike ride, have a Just Dance tournament, play a pick-up basketball game, hit the gym, walk and window shop at the mall – keep moving!).

March 7: Take 30 whole minutes for quiet time (put away ALL distractions) – be still, relax, reflect, de-stress, enjoy!

A Big Pot of Something Hot

If there ever was a good week to make a big pot of something hot, this was the week.  Icy weather, single digit temperatures, and a whole lot of blankets. 

We have a good ‘go-to’ chili recipe, but I was feeling creative and wanted to use my slow cooker so I decided to make a chicken chili for our Saturday night enjoyment.  I’ve mentioned before that I’m working on my comfort and creativity of cooking without a recipe and well, just like anything else, I know I won’t get better unless I practice, right?

So here it goes…a chicken chili by Dana Plummer.  I bought some of the ingredients on the fly (not on my list, which is a usual no-no, but I was building this recipe on a feeling).  I grabbed some garbanzo beans and pinto beans as well as a can of diced tomatoes with green chilies.  I knew I had chicken broth and spices on hand.

Onions and garlic were going to be a given.  I love those two flavors and both can transform many bland dishes into something spectacularly flavorful.  My slow cooker would do most of the work, but I did pre-cook the onions and garlic for a few minutes on the stovetop until the onions were translucent and the garlic was fragrant, not burnt (unfortunately so easy to do).

Spices are the tricky part to me.  I did not want a super spicy chili, even maybe something a little different than the usual chili taste profile perhaps.  Well, I didn’t step off the beaten path too far, starting my spice combo with chili powder, cumin, and cayenne pepper.  Then, I literally started smelling my spices one by one determining if they would be a good addition, letting my senses be my guide.  Out of that adventure came…a sneeze, but also oregano and cinnamon. 

So now my ingredients were set:

3 medium chicken breasts

1 ¼ cup chicken broth

1 can pinto beans

1 can garbanzo beans (chickpeas)

1 can (10 oz.) diced tomatoes with green chilies

1 medium onion, chopped and cooked until translucent

3 garlic cloves, minced and cooked with the onions

1-2 tsp of vegetable oil (to cook the onions and garlic)

1 Tbsp. chili powder

1 tsp cumin

½ tsp oregano
½ tsp cinnamon

¼ tsp cayenne pepper

½ Tbsp. vinegar (white distilled)

Everything went into the slow cooker and voila, 4-5 hours later I was able to pull the chicken apart with no problem.  Then I left the chili on low heat until we were ready to eat (there was another adventure of whole wheat corn bread in there, but that’s maybe a story for another day).  Our chicken chili was great!  It was mild with great texture.  The cinnamon added a unique undertone that was just right.  Topped with a dollop of sour cream and a sprinkle of mozzarella added the perfect ‘cool’ balance.  The only thing I would add is an additional small can of green chilies, otherwise no adjustments necessary.  The big pot of something hot delivered as a warm comforting dinner dish that we’ll definitely make again, not to mention have again this week since the recipe made plenty for at least 2 nights for 2.

If you have not explored slow cooking…do so.  More often than not, slow cooker recipes involve dumping all of your ingredients in and getting a wholesome finished dish out.  Everything goes into the pot…your meat, your veggies and your starch – a one-pot dish.  Slow cooking is one great way to have nutritious homemade meals without so much time in the kitchen.  Yes, it cooks longer, but it’s cooking while you’re going about your day.  You’re not tied to the kitchen, which is the perception of cooking at home that keeps some folks from making their own dinner.  Now, believe me you, there are plenty of great nutritious dishes that can be made without spending hours in the kitchen and without the slow cooker, but sometimes we need strategies to set ourselves up for success.  If you don’t have the time after work to put dinner together, choose slow cooking and walk into a kitchen filled with the perfume of your creation, ready to eat when you are.

The Hangry-Fighting Duo

Hungry by 10 AM?  What are you having for breakfast?  Fiber and protein?  If not, you’re missing out on a nutrient match made to be rib-stickin’ that keeps you satisfied until your next meal. 

I do eat a fiber and protein filled breakfast yet still eat at 10 AM, but that’s because there are generally 4-5 hours jammed between the two.  If I waited until 12 or 1 PM to eat, oh how I would be hangry.  It’s said that you get hangry when you’re so hungry that you get angry, your patience dwindles, and you’re extra sensitive or irritable.  Remember, food not only fuels your body, it fuels your brain, which means it can impact your concentration, memory and mood.  I like to avoid hangry feelings with a balanced breakfast and a healthy mid-morning snack.  Whether you wake up at 5, 8, or 11, getting a good powerful nutritious breakfast can support you on your way to a good day.  Protein and fiber are a hangry fighting duo you should use to build your breakfast.

Most of us get plenty of protein, but not enough fiber each day.  Both nutrients play various positive roles in our bodies and for our health, but today we focus on their filling power since without the right fuel, we face the temptations of the day (office vending or catered treats, grocery shopping, or simply our own pantries) a little more vulnerable to our diet saboteurs.

Get protein from:

Eggs
Nuts and Nut Butters
Dairy
Beans
Soy
Meat, Poultry, and Fish

Get fiber from:

Whole Grains
Vegetables and Fruits
Beans
Nuts and Seeds

Then put the two together:

1 slice whole grain toast with 2 tsp of peanut butter
½ cup low fat, low sugar Greek yogurt
½ cup sliced strawberries

OR

1 egg, 2 egg white omelet with diced onions and peppers
1 cup cooked oatmeal topped with 1 Tbsp. chopped walnuts and 1 tsp brown sugar

OR (my recent favorite)

1 serving hot oat bran with 1 Tbsp. raisins , 1 tsp sugar/Stevia blend, and a splash of skim milk
½ cup low fat, low sugar vanilla yogurt
½ cup blueberries

Do these breakfasts sound too time consuming to you?  The thought of allowing time for a balanced breakfast may be what stops you in your tracks.  Convenient and quick often take priority to healthy and filling, but what might you be sacrificing?  All morning you are rushed and on edge needing to get ready and out of the door, and when mid-morning hits you’re already hangry and can’t wait until lunch.  Building in 10-15 extra minutes in the morning to eat your pick of a fiber and protein power duo could really set you up for a better day overall.  I challenge you to rearrange your morning and give it a try.  Plan in time to mindfully eat a balanced breakfast (it doesn’t have to be complicated; as easy as whole grain cereal, low fat milk, and a piece of fruit).  The minutes spent enjoying a balanced breakfast may also slow your roll and better prepare your body and brain for the day in more than one way.

If you don’t ever see yourself sitting down to eat breakfast, you can have healthy on the go.  You may not reap the rewards of a slower morning, but you sure don’t have to give up the nutrition (How about some mixed nuts, a banana, and a cup of milk?  All portable, yet still nutritious).  For more breakfast ideas, check out last September’s post “Fuel for Breakfast” (http://rdseattoo.blogspot.com/2014/09/fuel-for-breakfast.html).

The hangry fighting duo of fiber and protein is good for more than just breakfast!  Combine the two at all your meals and snacks for an easy meal foundation and a satisfying filling power. 

Forever Hungry

You know those days that, for whatever reason, you can’t get your mind off of food?  It's as if you’re forever hungry…well I’ve had one of those weeks!  I felt like after every meal or snack I began thinking about the meal or snack that was to come and how far away it seemed.  Hmm…somehow I was left unsatisfied by the normal 3 meals and 2 snacks that always fill me just fine.  I knew this was coming from somewhere beyond my stomach and physical hunger…Emotion? Stress? Boredom?  Whatever it was, it was definitely mental and was going to take some serious reflection and mental power to keep it under control.

Now, I was not thinking about food 24/7, but it was frustrating that immediately following each meal or snack I wished for something more or different, as if I didn’t even experience my initial nourishment in the first place.  To help myself out, I took a moment each time to remind myself of reality:  “I enjoyed that meal and I am definitely no longer hungry.  Move on.”  Getting my mind working on something else definitely helped this week.  Once I was able to leave the moment and get back to work or study, my cravings seemed to go away.  The most problematic times were when I did not have work to return to (evenings after dinner) and something from the fridge or pantry continued to beckon me to come and indulge (it doesn’t help that I’ve done a little baking this week).  Man it is easy to justify extras before taking part (that mini conversation that happens in your head when you give yourself every good reason to do it or why it’s not that big of a deal, while your voice of reason is given little chance to chime in), but it is hard to shake the guilt afterwards:  “Really?!  You didn’t need that and you know it.”

I don’t know about you, but I dislike feeling like I couldn’t stand up against myself.  And that’s what it is.  I let my emotions or stress or boredom get the best of my disciplined dietary behaviors.  The satiety center in my brain needed a few reminders:

Food is meant to nourish my body.
Food is to be enjoyed mindfully.
Food is complex and evokes emotions, but emotions should not determine food intake.
God has blessed us with plenty: aka, I don’t need to eat like it’s my last meal.
My body determines when I am full…I should listen to it.

The mind is a powerful thing and can both drive us to indulge when we shouldn’t as well as take control and hold steadfast against temptation.  Why are some days harder than others to do the latter?  Reminding myself of the lack of true physical hunger, finding alternative activities or ways to busy my brain, and even using stand-ins like flavored hot teas instead of something more caloric, were my top strategies this week.  This week was tough and I cannot say that I always avoided the pantry calling, but I know that by not completely surrendering to my perceived need to eat MORE, I did not undo my habits.  The more often we succumb to those food temptations, the more dulled we get to their consequences.  Then, before you know it, your back at square one (and maybe a few pounds up).  Stick to your guns, even if you don’t win each fight.  If the forever hungry season does not pass, new strategies and a brain re-training are in order. 

My forever hungry week has passed and I’m heading into next week with the right tools (healthy options available, food temptations cleaned out), planned meals and snacks, and a goal to mindfully eat each bite…all I can do to set myself up for success, whatever my mind might throw at me.

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!