Winter Garden

This year I planted a winter garden.  Not a lot, just one bed with broccoli, collard greens, turnips and a smattering of carrots and beets.  The beets and carrots haven't done much - they were from seeds, while the others started as small plants.  But today I noticed that EVERYTHING else is ready!  Check out the beautiful bounty from my little garden.

Broccoli Crowns

Collard Greens

Turnips

Do you grown anything in the winter?

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!

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.  ;)