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!

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?

First Meal in NYC

So, deciding what to have for my first meal in NYC wasn't easy.  Of course, it wasn't that hard either.  I could have spit in any direction and couldn't have missed a restaurant.  In fact, my taxi driver said there are 2,500 restaurants in NYC.  I wanted it to be easy, quick and vegetarian.  Choosing a meal that was unusual was on the top of the list - and of course, not a chain.  Thanks to the spectacular app "Around Me", I had lots of choices.  I wrote down a short list and then consulted the oracle (Google) to determine which would be good.  The winner?

Num Pang Sandwich Shop

(Be sure to visit to read the extraordinary story of Num Pang)

With two locations, this sandwich shop has been featured in Bon Appetit, NY Post, New York Magazine and the Food Network, a favorite of Mario Batali.  It was also voted #1 sandwich shop in Manhattan two years running (2010 & 2011).  A small walk-in, take-out shop, Num Pang smelled slightly sour and spicy.  They make their own pickled veggies and all of the sandwiches, soups, and sides are fresh.  They have a list of standards and seasonal options, as well as some off-menu specials and choosing what to get was really tough.

Ultimately, I chose the Spicy Organic Tofu with ginger soy-honey glaze, leeks and pickled veggies.  The spicy mayo was amazing and fresh cilantro provided a zing that only comes from fresh herbs.  The bread was delicious, slightly hard on the outside, but perfectly soft and chewy inside.  The soft and sweet tofu contrasted beautifully with the crunchy sour pickled vegetables.  Yum on a bun.

And of course, the perfect match for a sandwich is soup and at Num Pang they offer a great Curry Red Lentil.  The creamy texture of the soup gave way to a warm spiciness.  The soup was topped with pickled red cabbage, carrots, cilantro and fried shallots.

Washed it all down with a local ginger beer.  Simple and totally delicious.  I think it was the perfect first NYC meal - it was unique, fresh, and famous.

Road Food: "Convenience" Foods

I'm on the road again and this trip will be a little longer than usual at 6 days.  That's a lot of potential for naughty eating!  The typical hotel room I where I stay isn't an efficiency and there's no kitchen, but I can ask for a fridge if there's not already a small one in the room.  Convenience foods become a more integral part of my eating plan.  The phrase convenience food has typically been rather negatively applied when it comes to nutrition, but it doesn't have to be.  After all, what's more convenient than a banana?  It comes in its own biodegradable packaging, needs no refrigeration and packs away into any travel bag or purse.  When I got settled in my hotel, I made some inquiries about nearby markets and discovered a Walgreens less than 1/2 a mile away, so I made the walk over and stocked up.  Here's a list of my healthy "convenience" foods:

 Fruit, including bananas, apples and grapefruit, salad, cereal, granola bars, peanuts, cheese sticks, yogurt, peanut butter, whole grain wraps, hummus with pretzels, tuna and sardines, juice, milk and bottled water. 

With these nutritious options, there are no excuses.  I can prepare breakfast, lunch and  snacks every day, avoiding the trap of unhealthy convenience foods while I'm on the road.  By the way, some people turn up their nose at sardines, but if you like tuna, you will like sardines! They are an easy, portable source of nutrition and are a great source of omega-3 fatty acids.

OMG, she's so skinny!

I love fashion and I love the movies. That's why the Oscars are always such a fun night for me. I get all giddy watching the beautiful dresses walk down the red carpet, jewels glittering, white teeth shining between ruby red lips puckered up beneath a shiny flowing coif.   Somehow, this year seemed a little off.  Is it me or did the 2012 seem to highlight even thinner women than normal?  There were definitely a couple of times when I shouted, "OMG, she's so skinny!"  I mean, I know it's Hollywood, but seriously.  Remember, the camera puts 10 pounds on you (they say), so what does that mean for the emaciated looking red carpet goers to this year's award show?  I'm talking skeleton-with-skin, bones-sticking-out-in-places-they-ought-not thin.

Source

I am a big believer that people come in many shapes and sizes.  We're not all meant to be a double zero, for Pete's sake.  And being a size 22 is not the healthiest size either.  Somewhere in there is an "ideal" size for you and me...and it's not necessarily about a dress size, a number on a scale, or the number of ribs that can be counted.  Many of the women in films and of fashion fame today are no where near representative of a healthy or normal size.  Thankfully, there were also some really healthy looking women, with curves, and appropriate fullness that looks like healthy fitness (thanks to those women for flaunting it!). 

Source

As a dietitian, I focus on health.  I'm not even sure what that number is on the scale and I have clothes in at least three different sizes in my wardrobe.  The place where my jeans aren't too tight, I'm not afraid to eat dessert, and I feel good naked in a swimsuit is the place I try to maintain.  Unsurprisingly, the times when I feel most like this are the times when exercising regularly, eating nutritious meals, and am well hydrated.  So, rather than motivate me to be super skinny, watching the dress show last night reminded me that my focus needs to be on a healthy me - not on trying to meet some impossible thinness that's probably not healthy anyway.

What does a "healthy" you look or feel like?

Road Food: LA Farmer's Market

When I'm on the  road, I love to find unique and local places to eat and visit.  Los Angeles was no different and I had the great fortune of visiting LA's Farmer's Market.  It was fantastic!  It's a little pretty for a real farmer's market, but that seemed to fit LA.  There were dozens of little shops including produce stands, butcher shops, bakeries, and those selling candy, ice cream, donuts and coffee.  Some of the shops were really little restaurants and they had everything you could think of from sushi to soul food.  I got some delicious fried plantains and seafood seviche, but I ate them before they could be photographed.  Sorry!  Meanwhile, here are a few pictures of my favorite part of the Market...

I loved the produce stands with fresh fruit and vegetables. This is the kind of "vending" I can go for when I need a snack.

They had a fruit called a cherimoya, which I'd seen but never tasted.  Green and oddly shaped like a human heart, with strange flat leaves.  The flesh is like an apple, they say, but I still haven't had one!

My  souvenir from the market was edible...of course.  Blueberries and gourmet baby tomatoes. They were the perfect traveling snack - high in water, to help rehydrate me, and antioxidants to reverse the effects of poor quality air, lack of sleep and being off my usual diet high in fruits and veg.  When you have the choice, always choose fruits and vegetables and always go for color.