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.  ;)

What the heck is farro and what do I do with it?

I have a confession to make (appropriate, right?)...I don't eat the "recommended" amount of grains each day.  Not because I'm cutting carbs or concerned about bread or even because I don't like them.  I just don't think about them the way I do other foods.  I eat tons of fruits and vegetables, lean proteins...even some dairy or dairy alternatives...but grains just don't always appeal to me.  When I do eat whole grains, it's usually as a slice or two double fiber bread or oatmeal, sometimes I make rice or quinoa as a side for dinner.  However, that may be changing.

Not too long ago, I was introduced to farro and this weekend I made a new delicious whole grain recipe and I couldn't wait to share it with you.  Have you tried farro?  You totally need to, because it's super yummy.  It's chewy and hearty, with a tenderness and robust flavor that's not overwhelming, but makes you want to eat it at every meal.  It's an ancient grain and high in fiber, protein, and minerals like magnesium and iron.  This is a recipe that takes a little time, but is completely worth it.  Enjoy!

Farro Risotto
1 Tbs unsalted butter
1/2 onion, finely diced
2 carrots, finely diced
1 garlic clove, finely diced
1 small celery rib, finely diced
1 cup farro
2 cups water or chicken stock (plus more as needed)
1 Tbs chopped fresh sage
1 teaspoon Herbs de Provence
Pinch of salt
Pepper to your taste
1/4 cup grated Parmesan
Zest of one lemon and the juice of 1/2

In a heavy bottom pan (or in a rice cooker), melt butter and add onion through farro.  Saute on medium high heat until onion begins to be translucent and farro begins to toast.  Add 1 1/2 cups of the water or stock, herbs and salt and pepper, then cover and simmer. 

 Periodically, check the farro, stir and add more water or stock until the farro is tender, but al dente.  This will take 45-55 minutes.  When the farro is ready, add the Parmesan, lemon zest and juice and stir to combine.  Adjust salt and pepper to taste.

This risotto is not creamy like traditional risotto - maybe it's more like a cross between a risotto and a pilaf.  You could replace some of the liquid with wine, add mushrooms, chopped nuts, or omit the cheese and butter (use olive oil instead) for a vegan option. It's great served as a side with some roasted beets and a green salad, with or without a side of blackened chicken, or as a vegetarian main entree.

Quick, Quick Eggs and Veg for Breakfast

I love breakfast.  If you know me very well, you know that I wake up hungry...HUNGRY!  Pretty much every day, I wake up thinking about breakfast.  Sometimes I actually go to bed thinking about breakfast.  I don't know what it is.  Fond memories of pancakes and biscuits and omelets?  Yeah, that's probably it.  But these days, I don't have time to make those.  Enter super easy, nutrient-packed breakfast like this - scrambled egg, veggie, cheese mugs.  For the record, I am not the inventor of the egg mug, but I love the idea and have incorporated it into my eating habits.  Anyway, here's a simple step-by-step so you too can enjoy the deliciousness and ease of this breakfast treat - which, BTW takes only about 5 minutes to make.

 Step 1: Assemble your ingredients. In this serving for me one, I used 2 eggs (kinda small ones that I got from my parent's next door neighbor), a couple of sugar-sweet tomatoes from my garden, some leftover broccoli, and Mexican shredded cheese.  Spray the inside of the microwave safe mug with cooking spray (otherwise, your eggs will be stuck in there forever and no one wants eggs in their coffee).

TIP: This is a great way to get veggies in at breakfast. Eggs and veggies go together perfectly!  I could have used some raw or cooked spinach, cauliflower, shredded carrots, onions, or potatoes or any combination of those and it would be great.

 Step 2: Scrambled the eggs with a tiny bit of water, salt and pepper, and then add all of the other ingredients and mix together.  The water produces steam, which helps cook the eggs and makes them fluffier.

If you want to, you can use one whole egg and one or two egg whites for a little less fat, but I love whole eggs.  I don't eat them every day, but I do eat them 3-4 times per week. The yolk contains lots of nutrients, including lutein and zeaxanthin, which protect eyes and choline, which may provide some protection for the brain.  And, Lord knows, I need my eyes and brain protected.

Step3:  Pour the ingredients into your prepared mug and microwave for 1 minute.

 Step 4: After one minute, stir the mixture and then cook for one more minute.  The egg mixture will puff up like crazy - it's really a souffle afterall - but shouldn't go over the rim.  As you can see here, it will settle right back down the moment you take it out of the microwave.

That's it!  A protein-filled, nutrient dense, delicious start to the day...in about 5 minutes.  No excuses for skipping breakfast!