Week 3: Getting Real and Being Flexible

Well, last week was a challenge!  How about you?  Did you try any of the produce?  Any fun new recipes?  I can say for us that it turned out to be a much busier week than anticipated and we ate out one additional evening, skipping the stuffed peppers.  I also made some changes during implementation – I used the acorn squash and sweet potato to make soup early in the week, because I realized that I had extra stock that needed to be used up (“Crockpot Creation”).  I also didn’t harvest the turnips from the garden, because I didn’t have time.  I’ve included the recipe for the soup below.  Also, totally had a ton of sweets all week – cookies and chocolates, even a milkshake!  That’s the getting real part.  =)  

This week’s menu is simpler.  I have a couple of evenings out and want to keep it simpler than last week for my own benefit (yours too!).  I've also included some links to recipes that I like (please note, they are not my recipes and I don't have any affiliation with the companies or websites where they are housed).  Here’s the scoop: 

This week's grocery haul.

• Sunday night – okay, you already ate dinner, but I’m including in case you want to plug this in elsewhere – Grilled Chicken Drumsticks (marinated in Greek Dressing), Grilled Zucchini, Onion and Red Pepper with Avocado and Lime, and Steamed Greens with Garlic
• Monday – dinner with friends
• Tuesday – work event
• Wednesday – Grilled Salmon, Lemon Carrots, and Green Salad with Roasted Beets & Feta Cheese
• Thursday – Baked Penne Pasta with Broccoli and Soy Sausage (Gimme Lean brand, but I like to brown the sausage before cooking with the pasta, since it gives it a meatier texture), Green Salad
• Friday – date night out
• Saturday – Slow-Cooker Black Bean and Sweet Potato Chili with Cornbread and Green Salad

Flexibility is one of the keys to successfully managing anything, in my opinion.  So, as you think about making changes to your eating style, be flexible.  If you don’t like a vegetable I’ve suggested, substitute something you like (try to choose a similar food – ex. Spinach for turnips, but not corn for broccoli).  And if a meal’s going to take too much time one night, swap it for another night when you have more time for prep.  Whatever – remember, the goal is to have ½ your plate fruits and vegetables, no more than ¼ whole grains and ¼ lean protein.  Use the visual and then fill in the blanks.  Be forgiving too!  I got a bit off last week, but I’m starting again – no big deal.

Slow-Cooker Curried Acorn Squash and Sweet Potato Soup

• 1 medium acorn squash, peeled, seeded, and chopped (you could also substitute butternut squash)
• 1 medium sweet potato, peeled and chopped
• 1 onion, chopped
• 2 cloves garlic, chopped
• 1” piece of fresh ginger, peeled and minced or grated
• 1 Tablespoon Curry Powder
• 1 teaspoon Garam Masala
• ¼ teaspoon salt
• Fresh ground pepper
• 4-6 cups chicken stock

Toss everything in slow-cooker and add stock just to cover.  Cook on low 6-8 hours.  Puree Soup with immersion blender, or in regular blender (being careful to vent blender to prevent hot soup from splattering out).   Top with a spoonful of plain Greek yogurt and chopped cilantro.

Great served with some sauteed vegetables (and field roast like in the picture) or a green salad for a nice lite supper.

Stocking (Homemade) Supplies

Stock is something I use a lot.  I make soup about once every two weeks - more often now that it's colder, put it into veggies when I saute to add  flavor, and have used it in mashed potatoes to add flavor without a lot of added fat.  I hate to buy stock, however, because it's so easy to make and it's a bit of a rip off when you consider the actual cost!  Plus, I almost always have everything I need.  Here's how:

Everything goes into the slow cooker.

First, keep the carcass from that rotisserie chicken you bought last week (or that you will buy this week).  Put it in a freezer bag and save it until you're ready to make stock.  To the bag, you can add a second carcass (I like to use two), onion, carrot, bell pepper and celery trimmings.  You can also do this with that turkey carcass or ham bone from Thanksgiving or Christmas.  What, you say, ham stock?! Yes!  Imagine using it for 5-bean soup or split pea, just remember the ham bone will have a lot of residual salt, so no need to add additional salt to the broth.

When you're ready, here's the basic recipe:

• 2 chicken carcasses, most of the skin removed, plus whatever vegetable trimmings you saved
• 1 onion, quartered
• 2 carrots, scrubbed and chopped (no need to peel)
• 2 stalks celery, chopped
• 3 cloves garlic, smashed
• 1 tsp whole peppercorns
• 1tsp salt (unless using ham bone)
• 2 dry bay leaves
• 4 sprigs fresh parsley
• 2-4 sprigs fresh thyme
• 1 sprig fresh sage



Add water and then simmer for 6-8 hours.

• 1 hot pepper, split (optional)

Put everything into a large slow cooker - at least 2 quart size.  Cover with water.  Cook on high 6-8 hours.  Strain stock and store in freezer bags in portions you think you will use (I do this by putting the bag into a measuring cup, so it stays upright while I ladle the slightly cooled stock through the strainer into the bag).  I store in 3-4 cups by portioning into labeled freezer bags and then freezing them flat in a square baking pan so I can easily store them in the fridge.  The total yield on this will be about 8 cups of stock.  If your stock has a lot of fat, you can skim the fat off the top or pour the stock into one of those fancy separators - they are handy, but mine is packed in a box somewhere.

Here are some other options to try: Replace the fresh herbs with 1 tablespoon of herbs de Provence.  Add some zing with a lemon by cutting in half, squeezing juice in and tossing in the whole fruit. Give it a little Asian flavor by adding in 2 tablespoons fish sauce, 2 tablespoons soy sauce (omitting salt in the basic recipe), and a large handful of chopped lemongrass.  You can also use bell pepper, parsnips, mushrooms, or other veggies that are almost ready to toss out.  Just chop and toss in your freezer bag and use when you're ready to make stock.

I think this stock is as good as any I buy at the store and it's a heckuvalot cheaper.  I make this recipe about once a month or when I have time and I know it saves me money, plus I get to control the ingredients.  No preservatives, flavor enhancers, excess salt or other stuff.  Just the good stuff.  I put it on early on a Saturday or Sunday and let it cook away while I do chores, or go shopping, or hang out with dh.  Enjoy!

Happy Thanksgiving!

Giving Thanks

This is me outside the "original"
Starbucks in Seattle.  I'm a coffeeholic too!

Eating healthy during the holidays can be a challenge - even for those of us who have way too much education in nutrition and food.  Cakes, cookies, candies and more vie for attention and beg to be eaten with a warm glass of hot chocolate. But that moment of delight can upwards of 500 calories to your daily total and it's just not worth it...every day.  Once in a while, it's okay to indulge, but do it sensibly.  I never deny myself something I really want, but I always moderate portions.  The typical slice of dessert is too big and I will really only enjoy the first few bites, so a sliver of a slice of pie will make me just as happy after a meal is plenty.

And avoid the sugary drinks, because calories you drink don't provide any sense of fullness.  They just add tons of calories!  A tall (that's the SMALL) Peppermint White Chocolate Mocha with whip will run you more than 400 calories, but a tall skinny latte is just 100 calories.  That 300 calories makes a huge difference when you do it several times a week.

Even when I travel for business, I find time to exercise;
it's a great way to see a new city. 
This is from a recent trip to Richmond, VA.

It's also time to talk about getting moving.  You can't balance all those calories without moving.   So strap on some tennis shoes and go for a walk!  This is the perfect time of the year to sign up for a 5 or 10k.  The weather is crisp and beautiful.  Or dust off that bicycle and take it for a spin, visit the local YMCA for a swim, or join one of the 24 hour gyms around town.  It can be your Christmas gift to you!  As for me, we have a gym in our building.  Monday morning I got there early for 15 minutes on the treadmill and 15 minutes on the stationary bike.  I also went for a 10 minute walk in the afternoon when I was feeling a little slump.  That instead of a candy bar will make a huge difference!  Today, I'm power-walking my neighborhood.  And tomorrow, I'm starting the day by participating in a fundraising 10k - 6 miles will definitely help me work off the impending meal.  What's your plan?

But I digress, the name of this post is Giving Thanks, so let's talk about gratitude.  Gratitude is the practice of being thankful.  In my case, that means being thankful to my God for His immeasurable mercy, love and kindness to me.  I'm grateful for good health, a job I enjoy, and family and friends who know and love me.  This season often gets overshadowed by the turkey, but he truth is that it's not about the food.  Here are some of my strategies for managing the "BIG Day" and still feeling good about myself at the end:

My potluck plate.  Not too bad - the bowl is
chicken gumbo. No seconds, but I did have
a sliver each of pumpkin pie and
peanut butter chocolate chip cake!

1. Eat breakfast.  Don't start the day starving or you'll just overeat at mealtime.  Eat a sensible breakfast, whole grain cereal with skim milk (or milk alternative), scrambled egg white with veggies, or even a simple smoothie if you're not a big breakfast eater.  This is especially important if you'll be cooking all day, since it will help keep you from nibbling on everything as you go - a bite here and a bite there can also add up!
2. Skip the appetizers.  Make sure you have a nutritious snack before you go to your Thanksgiving meal if you suspect there will be time waiting for a meal to start.  Don't eat the dip, canapes or bread - unless it's plain crunchy veggies - or you'll just be tacking on 300-500 calories before you even get started.
3. Have a bite of everything you want.  When it comes time to make your plate, have a bite of everything you want - but just a tablespoon or two!  It's all you will need, trust me.  You'll be stuffed if you mound a full portion on your plate.  Be conscious of the color (or lack of color) on your plate - make sure you have something fresh and green.  When your plate is full, you're done.
4. Skip the booze.  A glass of wine is okay, but more than that isn't really worth it.  Eggnog and spiced cider are typically full of sugar and just not worth the calories.  Plus, drinking alcohol lowers your inhibitions and you're more likely to overeat.  Drink water or sip sparkling seltzer with lime instead.
5. Moderate dessert.  Choose your favorite one or two items and have a very small serving of each.  There's no reason to skip it altogether, but your portion should be appropriate to the fact that you just had a big meal.

Remember, it's not about the food, it's about the blessings.  Enjoy the meal, but savor the time with those you love.  Have a happy and healthy Thanksgiving!

This is what I'm most grateful for and hope you have this peace too!

Do you have any tips you use to help during the holidays?  Do share!

Week 1: Getting Started

Alright - this week is Thanksgiving...and I got a late start.  Everyone (including me) gets a break.  BUT, that's no reason to sit on our laurels.  We can still make some really nutritious choices.  Let's get to work. 

Saturday night's dinner

I do my food shopping (mostly) on Saturday or Sunday for the coming week.  I have sort of a standard list of things I buy weekly:

• Soy milk - usually the store brand or whatever is on sale
• Rotisserie Chicken - good for everything from eating as pieces, tossing in soup, or making a quick chicken panini
• Plain Greek yogurt - my favorite brand is Fage and this subs for sour cream, mix with cinnamon and maple syrup for sweet potatoes, and even spread on a sandwich instead of mayo
• Eggs - the kind that have not been given antibiotics
• Mixed Salad Greens - I like organic and I like a mix of lots of different types
• Fruit: Apples, Bananas and Citrus (lemons and limes, and usually oranges), Grapes, Kiwi, Pineapple, or Berries if they're on sale
• Double fiber bread
• Whole wheat tortillas, wraps or corn tortillas
• Kale - the kind in a big bag that are triple washed and ready to eat
• Onions - usually buy Vidalia and red
• Fresh garlic (if I'm out)
• Fresh herbs - usually parsley and cilantro

This week, I also bought some shredded 2% sharp cheddar cheese - sometimes I buy block cheese, but I felt lazy.  I try to keep some cheddar or mozzarella cheese and a block of parmesan all the time.  I usually add some fresh fruits and vegetables to the above staples based on what looks fresh and what's in season.  

Dinner on Sunday Night

 Tip: Fresh fruit and vegetables are far less expensive when purchased in season!  Buy only what you think you will eat in a week.  It's very perishable, which is why it's more expensive than frozen.  But it's worth it, so don't make it more expensive by buying produce that just rots in the crisper.

I bought some fresh beets, tomatoes (not in season, but looked good), jicama, bell pepper, pablano pepper, and winter squash - one small butternut and one acorn squash, zucchini, and a couple of pomegranates, because we went to an outdoor market and I couldn't resist all the fresh produce.  Usually, I also buy turkey bacon (Applegate Farms) and some frozen fish (usually salmon), but I didn't make it to Whole Foods. 

Some important things I keep in the pantry:

• Olive oil
• Peanut oil
• Grainy and dijon mustards
• White wine and apple cider vinegars
• Honey
• Maple Syrup
• Brown & white sugar
• Stevia
• Molasses
• Peanut Butter (particularly Dark Chocolate)
• Canned black, white and red beans
• Canned tomatoes without added salt
• Coconut Milk
• Pureed Pumpkin
• Whole wheat flour
• Peanuts and an assortment of tree nuts (whatever's been on sale, kept in the freezer)
• Quinoa
• Brown Rice
• Oatmeal - I like both rolled and steel cut, so I keep both
• Salsa (I like fresh, but we never finish it, so I buy jarred and keep in the pantry)
• Sea Salt
• Peppercorns
• Dry Herbs and Spices, especially cumin, cinnamon, chili powder, herbs de provence, turmeric

I also keep these in the freezer:

• Soy Crumbles
• Fish fillets
• Chicken bones (from the rotisserie chickens) to make stock
• Whole Chicken
• Chicken breast
• Chicken thighs
• Corn
• Peas
• Berries - quick frozen blueberries and strawberries, sometimes raspberries
• Bananas - when they get too brown, they get peeled and frozen for smoothies
• Flax Seeds & Meal
• Nuts
• Wheat Rolls

So - that's what things look like around here...approximately. Man, for two people we have a lot of food!

Here's what I've cooked/eaten so far this week:
Saturday dinner: Corn & pablano pepper soup that was a take on a recipe from the Vegan Slow Cooker Cookbook (1/2 package of frozen corn, 1/2 pablano pepper, 1/2 onion, 1/2 red bell pepper, 1 tsp jalapeno, 3 cups of chicken stock, 4 sprigs of thyme, salt and pepper cooked in the crockpot all day and then half-way pureed); jicama salad with carrots and red onions and this lime dressing, and veggies and cheese in corn tortilla with salsa and Greek yogurt

Tip: Take some time on Saturday or Sunday to wash and pre-prep your veggies- 15 minutes now will save you so much more later.  I cut carrots and celery sticks for snacks, chopped onion, celery and carrots to be used for soup later in the week, sliced red and pablano peppers for sautee or stir-fry later, and rinsed and stored the fresh herbs (mostly dry in a zip top bag with a damp paper-towel on the cut stem end).

Sunday:

Monday Night Dinner (leftovers, hmmm)

Breakfast: old fashioned oats with chopped apple, cranberries and nuts with cinnamon, followed by second breakfast of a scrambled egg with cheese and mushrooms in a small whole wheat tortilla with plain Greek yogurt and salsa
Lunch - out
Dinner: grilled salmon with dressing/marinade made from garlic, cilantro and lime, roasted beets with olive oil and fresh thyme (garden), and sauteed kale with lots of garlic
Monday 
Breakfast: leftover oats plus a scoop of peanut butter
Lunch: leftovers from dinner, plus fresh pineapple
Snacks: Carrot and celery sticks, 1/2 oz peanuts, sliced apple, scoop of chocolate peanut butter
Dinner: Leftover Corn and pablano soup plus chopped chicken from rotisserie, green salad with quick dressing (grainy mustard, honey, plus white wine vinegar, salt and pepper), and a tortilla with cheese
Sweet something - toasted marshmallow

Here's the plan for the rest of the week:
Tuesday - breakfast - oatmeal with scrambled egg mixed in (sounds gross, tastes great - actually you hardly taste the egg) and a banana; lunch - office potluck (I have NO idea what I'm bringing); dinner - chicken panini made with rotisserie chicken, sliced apples and cheddar cheese, green salad, grilled zucchini & peppers with a squeeze of lemon & zest, and fresh pineapple
Wednesday - breakfast - scrambled egg whites with mushrooms (leftover from last week's shopping), peppers and onions; lunch - chopped salad w/greens, sliced carrots, celery, apples, garbanzo beans, and a chopped egg; dinner - veggie pizza out (pre-race meal!)
Thursday (HAPPY THANKSGIVING) - I'll post on this day by Wednesday and share some tips for managing the day
Friday - breakfast - French Toast (My FAVORITE breakfast) with bananas and maple syrup Greek yogurt; lunch - packing sandwiches for the road! dinner - Friday night is usually date night, but we will have done that on Wednesday, so we will see.

Eat Like a Dietitian: An Invtation to Health

Hello!  Today, I'm writing to you with an invitation to health.  I've decided to undertake a 6-week experiment to track and share my ideal eating plan and my attempt at being more active - and I want you to join me.  Sound fun?  Just wait...here's what it is not: This is not a diet.  I don't diet.  And I don't advocate dieting.  Dieting is useless, because it doesn't last and it makes people grouchy and miserable.  Who needs that?  That's not an invitation to health.

To yourself and others, remember these things.
Good health is not only physical, it is mental and spiritual too.

What it is...for some of you, it is going to be extreme. We're going to eat a lot of fruits and vegetables (tbh, we already do!).  You might learn to pronounce some strange new grains.  I promise to include some treats and some meats.  Lol!!  But...It is not for the weak of heart or stomach or for those who don't want to feel and look fabulous...but that's not any of you, right?  I <3 b="b" fabulous.="fabulous." feeling="feeling">   If you do this, I know you will feel better in just 6-weeks - and so will I.

Here are the details:

Evidence of a recent shopping trip -
notice there are healthier packaged foods!

• Supplies: Each week on Saturday or Sunday I'll share my grocery list with you for the upcoming week.  Just the food.  You can assume we have paper towels, toilet paper and soap...and cleaning products, you get the picture. One major shopping rule - buy as little as possible in cans, boxes, or jars.  We're going to be cooking!
  
• Planning and Implementing: I'll send you an estimation of what I plan to make for meals during the week.  If I have them, I'll include recipes.  If not, I'll try to remember to include links to helpful recipe websites to give you inspiration, but you can be creative too.  Remember that to goal is great nutrition, so no choosing Paula Deen's fried butter or the Neely's BBQ ribs - that doesn't work here.  What I make is subject to change.  I change my mind a lot.  If I do change my mind, I'll share what I actually cooked/ate.  (Here's where you creative people can really get crazy!)

• 

  Lots of fruits and veggies!!

  Let's Get Physical: I'll find a way to squeeze in some type of intentional physical activity at least 4 times each week.  This could be a quick 20-minute jaunt around my building at lunch, an actual visit to the gym (horror!), or yoga w/my office mates.  Heck, it might even mean power-walking the neighborhood in an effort to meet the way-too-early sunset!
• Accountability: Every day, I'll share my progress on my Twitter feed @DietitianSherry, my Facebook page, and/or here on my blog.

Your assignment - should you choose to accept it - is to do it all along with me!  Buy the food, cook the food, take the walk, and share your success.  Doesn't this sound like fun?!  Come on...it'll be good for you.  ;)  So...if you're interested in joining me, ping me back and I'll add you to the list to get my emails about this experiment.

Physical activity is best with a partner - hiking,
walking, biking, swimming, cleaning the house, yard
work...they all count!

Now, you might be saying, but it's the holiday season!  I don't want to miss out on the good stuff.  You don't have to.  =)  The goal is to help you (and me) be more conscious about making the healthy choice the first choice.  And why wait?  If you begin now making the right choices most of the time, you will be way ahead of the people who make new year's resolutions and never keep them (I've been there!).  Oh, and for the record, I'm not the food police.  I'm not going to come to your house and grade you, checking your pantry for contraband, or scold you when I see you in the grocery store with a giant bag of M&Ms in the cart.  So, let me know what you think!  Are you in? 

I'll post my plan for this week tonight - I meant to get this out yesterday.  Sorry!  See - perfection's not the goal.  ;)

Are you a member of the clean plate club?

Do you feel like you have to eat everything on your plate - or else you feel guilty?  Are starving children in Africa or a nagging fear that you won't get dessert keeping you in front of the plate until every bite is gone?  Stop right there.  Listen.  There is no rule that says you have to eat every bite of food on your plate.  In fact, you may be hurting yourself and others by doing so.  Clean-plate thinking represents an unnecessary connection between the food on your plate and false guilt.  Replace those old messages with better ones...with truthful ones.  Try this, "I'm going to take care of myself by paying attention to how I feel at this moment instead of eating." Or how about, "By not overeating, I'm going to take better care of myself so that I have more to give others."  Or "I'm going to stop eating because I feel satisfied." 

On the practical side, try putting a little less food on your plate than you think you want to eat - a good rule is 80% - and then see how you feel.  If you're really still hungry after 15-20 minutes, have a little more.  If you're a road warrior (like me these days) and find yourself eating out often,  you may not always have control of the portions on your plate, however you still have control over the portion you eat.  Remember that you don't have to eat it and make up your mind to leave some on the plate.  Here's a real world example for you...

This fried oyster po boy was huge!  But I love fried oysters and since I was in a place known for good seafood, I splurged.  Not to overdo it, I skipped the tarter sauce and asked for steamed veggie in place of french fries for a savings of hundreds of calories.  =)  I could have also chosen to have a salad with broiled shrimp or fish or a sandwich with one of the other, but this is my dietary confession for the day.

I ate all of my veggies and the fried oysters, but left 1/2 of the (very large) baguette for an additional savings of more than 100 calories. The meal was still calorie dense, because the oysters were fried, but it was a treat!

To help compensate for some of those calories, I took a stroll after dinner.  Walking after a meal like that does three things: (1) helps burn off some of those extra indulgent calories, (2) helps promote digestion, and (3) helps me relax.  Going to straight to bed after a meal like that makes me feel heavy and uncomfortable (if your one of millions with gastric reflux, it could make you feel even worse).

What do you think? Can you reprogram those messages and get out of the clean plate club?  I know you can do it!  Just replace them with better messages...like, "I'm worth it."  'Cause you are.

Green Goodness

With one quick day home between business trips, I arrive to discover that my garden is bursting with goodness!  The radishes continue to grow beautifully and the turnips are finally starting to get bigger.  Of my six asparagus crowns, five have sprouted and are looking great (of course I can't eat them for 2 more years, but they're still pretty to look at).  My sage and rosemary are filling in, and I'm ready to plant some tomatoes and peppers.  Yum!

Since I had some beautiful radishes ready to eat, I plucked them from the earth and giving them a good rinse, I chopped the greens and quartered the bulbs to make a salad.

I added some fresh parsley, jicama, chickpeas, and red onions.   Stirring together the olive oil, lime juice, a sprinkle of salt and some fresh ground pepper, I created a quick dressing for the veg.

Fantastic.  Fresh and delicious, the crunch of the radishes and the slightly spicy greens, with the creamy chickpeas and tangy lime dressing was the perfect spring snack.  Next time, I'll add a little fresh mint, but it wasn't quite ready for eating.  What are you eating from your garden?

Eat Food...Update from Healthy Kitchens

I have been MIA once again, due to my travel schedule.  Eventually I'll catch up.  I have tons of pics to share from NYC and now from California.

Meanwhile, I wanted to share a bit from the Culinary Institute of America's (CIA) Healthy Kitchens, Healthy Lives event.  This is a collaborative event of the CIA and Harvard School of Public Health.  The idea is that in bringing clinicians (physicians, registered dietitians, nurses, psychologists, etc.) together with chefs, we might discover the sweet spot where healthy food meets tasty food and be able to really develop some ideas and concepts that make a difference.  The speakers include some of the most influential and wise, such as Walter Willett, Kathy McManus, Suvir Saran, and Mollie Katzen (and others), led by David Eisenberg.  They discuss the science of nutritional health, disease trends and hope for prevention and turning the tide on obesity.  It's good stuff.  It's not complicated.  Here's a summary of the theme of so much of the conference, a quote from Michael Pollan, by way of summary: Eat food.  Not too much. Mostly plants.

Good advice.  Uncomplicated.  I'll share more later.  Oh, but the food...is fantastic.  The wine (we're in Napa, after all) is delicious.  Here's a peek at last night's dinner.  I think I did pretty good...mostly plants!

Cream of Celery Root Soup (note the portion here is a very small tea cup)

Green Salad with Pea Tendrils, Watermelon Radishes and Goat Cheese

Dungeness Crab Cakes with Apple and Celery Slaw

Plus...three bites of fruit sorbet, though no evidence.  Does that count as a fruit?  No, but it was good.  Practice this idea today.  Eat real food, but not too much and choose plants most often.

Kiwi: The fat, furry egg

     Eating a kiwi starts with choosing the perfect fruit.  It should be symmetrical with a definite firmness, but not at all hard and without any soft or mealy spots.  The perfect size kiwi fits right inside your palm and allows you to wrap your fingers around it, but not so that they can reach completely around for that’s too small.  The skin on the kiwi should be unbroken and unblemished; its hairy brown case makes it like a fat, fur covered egg.   

     There are a couple of ways to break into that shell to eat the flesh and seeds inside and some remove the peel entirely. I prefer the easy route.  Using a sharp paring knife, dig out the stem end to create a concave doorway; furry brown skin gives way to the near neon green flesh.   

     The juice of the fruit will begin to flow making this is a good time for a first taste.  The scent of the kiwi is bright and citrusy, but also a little tropical flower.  Using a spoon, scoop out the flesh and the seeds and take a bite.  The shiny black and tiny seeds add the slightest crunch, while the flesh is soft and juicy.  Holding the fruit between the tongue and the roof of the mouth, mushing a bit releases the fragrant juice allowing the flavor to saturate taste buds and overwhelm the nose.  Eyes closed, the fruit is like a mini beach vacation and calls for a side of fresh coconut water and suntan lotion. 

    It’s a small fruit, so eating it slowly and savoring every bite makes it a particularly special treat.

Road Food: City of Angels

My job allows me to travel a lot.  Some of it is to very cool places with great restaurants and fun things to see.  Some of it isn't.  But I still think that road food is interesting!  To that end, you can count on some posts from the road when it applies.  This weekend I hopped a jet plane and traveled to the other side of the country to promote Peanut Butter for Breakfast with the National Peanut Board.  (Disclaimer: I work for the National Peanut Board, but this is my personal blog.  Nothing here is meant to represent the National Peanut Board in any official capacity.  I do genuinely love peanuts and think they are exceptionally nutritious! =)

Anyway, when it comes to road food, I'm in a hurry a lot.  And there's also some waiting.  It's often the wrong time of the day (for instance, I'm writing this and my body things it's 8:30 and I haven't had dinner yet...it's only 5:30 in LA and dinner's still an hour and a half away).  My schedule isn't my own.  So what's a girl to do?  Here are my top priorities when I travel:

• Take every opportunity to get something nutritious in me, including packing snacks.  
• Drink lots of fresh water.
• Workout.  Run if the city is a good one for that (BTW - LA is not).
• Stay in my timezone (as much as possible).
• Sleep.

Before boarding the plane, I hit the Starbucks to fuel up and to get a liter of water.   Airplane air is SO dry.  Two bev service meant I had peanuts and coffee twice, plus Bloody Mary mix (no vodka, of course...I'm working!) which is high in vitamin C, and Biscoff.  I also packed snacks - a peanut butter Clif bar.  Before I knew it we were on the ground.  And it was only 9am in LA.  TBC...