Sunday, 29 January 2012
- PEERtrainer did a survey of dieters from 2011, comparing strategies of those who lost weight and those who didn't. The ones who lost weight changed their eating habits, and eliminated a lot of junk food: "They did not cite "moderation" as the key to their success in 2011." The ones who didn't lose weight were asked what their plans were for 2012. The vast majority of people said, "eat less and exercise more." A take-away message from the article: "So if you are one of those people who are thinking just in terms of exercising more and eating less, we'd really encourage you to look at the habits of the 2011 losers. That means get in the mindset of changing what you eat, and focusing less on exercise as the main path to weight loss." PEERtrainer supports a diet very much like Dr. Fuhrman's. Even if you don't adopt it fully, it can help you lose weight.
- Another post from PEERtrainer referred to an article Dr. Oz wrote in the January issue of Oprah magazine. He said that people who track what they eat lose twice as much weight as those who don't. That's significant. This is a controversial topic, and isn't recommended for or by everyone, but it appears to work for some people!
- If you have food addictions or eating disorders or disordered eating, or perhaps just sense that you have an unhealthy relation to food and want to improve it, this free set of 9 interviews might be of interest to you from Tara Warner, called "Getting over ED". I heard about this from the Fuhrman forums---Dr. Fuhrman is one of the interviews. I admire her for doing such a great job with these interviews and making them free. Sure she is probably hoping to get some new business from this, and I hope she does.
d'angou pear vinegar when I dish out a serving (too lazy to make a dressing). I LOVE this salad.
Saturday, 28 January 2012
I just cut off the bottoms, and put them in a bowl with water in the fridge (the next time I decided to use a ceramic bowl instead of plastic). It totally refreshed the broccolini! The lettuce was noticeably crisper too. hmm, I think I will go refresh the lettuce in my fridge right now.
1 lb dried beans or 2 cans
2 onions, chopped
1/2-1 lb mushrooms, chopped
3 large cloves garlic, chopped
1 red bell pepper (optional), chopped
few large stalks celery (optional), chopped
1-2 bunches collards or kale, chopped
1 can tomatoes
1 Tbsp curry
1 tsp cumin
1 tsp tumeric
1 tsp cinnamon
1-2 Tbsp date syrup
Note that the ingredient amounts are not important--you could halve or double each one and it will still taste good, if you like this sort of thing, that is. Next time, I might double the spices.
Sunday, 22 January 2012
1 lb dried beans, or 2 cans already cooked, I used tepary
2 16-oz cans tomatoes or 1 28 oz can
1 can tomato sauce*
few Tbsp tomato paste if you have some (I don't)
italian seasoning herbs
1 lb mushrooms
few cloves garlic
1-2 bunches of greens, like collards and/or kale
1 red bell pepper
1 green bell pepper
1 large carrot or 2 medium, cut into big pieces
1 cinnamon stick
1-2 Tbsp date syrup
*I actually don't buy tomato sauce because I use canned garden tomatoes that can't be beat. I blend a third can of tomatoes in the blender (with the carrot, below) to make my tomato sauce.
Soak the beans overnight if dried. Add the spices, cook for an hour, add the onions and garlic, cook for another hour, add the tomatoes and peppers and cinnamon stick, cook some more. You don't want to add the tomatoes too early because they slow the cooking of the beans. Steam the greens and carrot in a steamer or pressure cooker. Blend the carrot with some of the sauce and add it to the soup--it adds a nice flavor and thickening. Remove the cinnamon stick and add the date syrup at the end. It adds just a touch of sweetness. Since we don't get salt on our diet, the sweet is a nice touch.
I eat my nuts/seeds on my salad, but if you want some "parmesan cheese" for your "spaghetti," ground walnuts make a great substitute. You could mix in some nutritional yeast to the ground walnuts.
Wednesday, 18 January 2012
Well, it seems that winter has finally arrived. Despite the colder weather, it is quite beautiful out. So beautiful that during my run on Saturday, I managed to distract myself and sprain my ankle for the 3rd time this running season. Not fun. Yoga, it is.
The weekend wasn’t all bad. One of my favorite Saturday morning activities is making breakfast creations such as giant omelets with tomatoes, kale, onion, and local hot pepper cheese.
And I’m still hooked on roasted root vegetables over lettuce or quinoa and drizzled with tahini (and sometimes hot sauce). I know I’m supposed to like vegetables as a dietitian, but I really love them…seriously…and not just because they are good for me. I see a lot of kids in clinic who hate veggies, and it makes me wonder how much patterning is involved. As in, parents feed children baby junk food (Gerber Wagon wheels, random crackers, cookies, juice, etc) and continue these feeding habits until kids are old enough to declare they hate all types of fruit and vegetables (exceptions: french fries and corn).
Sometimes I wonder what things would look like if veggies and fruit, whole grains, and healthy protein were staples. Sometimes I wonder if I would see so many teenagers with abdominal pain because they are eating pop-tarts and chips for breakfast and energy drinks and pop while scarfing fries and tater tots at lunch. Those things come at cost, and the cost quite often is constipation, weight concerns, and abdominal pain. It makes me sad to realize what the American diet has become and that people are often more willing to live with pain or take drugs vs paying attention to what they’re eating. I get dirty looks when I say words like whole, unprocessed foods, like I'm suggesting some kind of Asian water drip torture.
I’ve been experimenting with a few different recipes, but in the meantime if you’re interested in some good eats for the rest of your week/weekend…
So, I’m curious. Did you grow up eating vegetables and fruit, and do you like them now? Or do you just eat them because you know they’re good for you??
Sunday, 15 January 2012
Avocado orange dressing
juice of 1 medium orange or 1/2 large
1-2 Tbsp D'angou pear vinegar
Smash the avocado, add the orange juice and vinegar, mix until mostly smooth.
The salad is just lettuce, cucumber, and red bell pepper. Add the dressing. yum.
I was just planning to make my usual weekly pot o' beans, and it turned into a great pot of chili. I always start with Dr. Fuhrman's recommended GOMB ingredients (Greens, onions/garlic, mushrooms, beans). The beans I need for protein, calories and lots of other great reasons; the others are great for fighting cancer, plus they add flavor and texture. Then I thought, huh, I could just add some chili powder, tomatoes, corn, and make some chili! I looked up some recipes and saw cumin and oregano listed, so I added some of that too (the second time I didn't and I preferred it without).
1 lb dried beans, or 2-3 cans (pinto, kidney, a dark bean, or just about anything---I used a mixture from rancho gordo)
2 16-oz cans tomatoes, or 1 28-oz can
2-4 cloves garlic
1 lb mushrooms, any type
1 bunch greens, e.g., kale, collards, mustard, etc.
2 cups sweet corn (1 bag frozen) (optional)
1-2 Tbsp chili powder, to taste
1 tsp oregano and cumin (optional, I prefer without)
chopped cilantro, chives, ramps, scallions, anything like that
home-made soy yogurt
Soak the beans overnight, or do a quick soak (bring to boil, then let sit for an hour). Cook the beans for about 3 hours. After 1 hour you can add the onions, garlic and seasoning. Depending on how well-cooked you want the greens, you can add them to the chili at your preferred time or cook them separately. I prefer them pretty tender and well-cooked, so I cooked them in the pressure cooker, then added them to the chili and let them simmer there for another hour (admittedly I was motivated by a sore tooth, but I ended up really liking the tenderness of them cooked this way). I added the mushrooms in the last hour. I added the tomatoes and corn towards the end. The tomatoes can interfere with the cooking of the beans and they are cooked already anyway. The corn hardly needs any cooking, especially if you like it a little crunchy. If you like it tender, add it earlier.
Here's 10 servings ready for the freezer.
Saturday, 14 January 2012
- I was reminded by Linda Spangle in her books (100 days of weightless, Life is Hard, Food is Easy) that Motivation is a choice. And that reminded me of something Sarah Taylor said which is, motivation doesn't just come to you, you have to make it happen, every day. So think "I'm going to do this!" not, "I'll give it a try." Of course, whatever it is you are planning, make sure it's realistic: e.g., I'm going to ride my exercise bike 1 minute per day. Hey, you gotta start somewhere! And by the way, I think these Linda Spangler books are great. I'm going through them with my good friend. We are really enjoying connecting with each other through this venue. We started just after Thanksgiving and it really helped me get through the holidays. Even though I don't have much if any weight to lose, I have some emotional eating issues, for example in how I handle social situations and celebrations. What I'm realizing is that I really do prefer my own food, so that makes those feelings of deprivation and being different fade away more and more. This is a very positive development for me.
- In my meditation class, we watched a video by Mingyur Rinpoche, and one of his lines struck me in a lovely way: "You can be happy anytime, anywhere, no matter what your circumstances." That just makes me feel good--it's like he's giving me permission I didn't give myself! And that got me thinking, don't wait until you reach your goals to be happy! Because if you do, you might now know how to be happy then! Not only that, if you can be happy now, it might make it easier to reach your goals! So start learning now how to be happy.
- From listening to my Buddhism lectures, I learned about the religious beliefs at the time of the Buddha and how reincarnation was not viewed as a good thing like we westerners might view it (regardless of if you believe it or not). The end of suffering is the end of this cycle. It gave me just a little more insight into the point of Buddhism and meditation. I am a total newbie, but I can glimpse how letting go of both your past failures and accomplishments can be freeing. I have to admit, it gives me stress to attach to either of those too strongly. I see glimpses of how letting go of "I" could be a good thing. I only have glimpses here and there but it's enough to keep me wanting to find out more.
- I worked hard this week at my job, one of my goals for this year. So I'm off to a good start. I think it's a good idea to have a passion other than your eating/exercise plan, a passion that really engages you. It could be work or a hobby. For me, when I first became vegan and nutritarian, that was my passion--there was so much to learn and I was loving all of it. Now that I have learned it, it's time for me to find another passion. Food/health/exercise is now a vehicle that allows me to perform my other passions. Also, if you are wondering how to be happy (previous bullet), having something you really sink your teeth into is a great start.
- I'm listening to Rob Lowe's autobiography on audiobooks. I listen to audiobooks while preparing food or exercising and saw this was highly rated, and thought it would be fun light listening. Well, I see why it was highly rated as it is very interesting and entertaining, even while jogging on the treadmill, which is saying a lot (ha). This week, I was inspired by his approach to his alcohol rehab. He approached it with the same ambition and competitiveness that he previously approached his acting career, his partying, his friendships and conquests. That is, he was going to be the best abstainer you've ever seen. I like his hutzpah.
Saturday, 7 January 2012
Sorry the picture is out of focus. I made a bunch of cooked veggies for the week. I filled two large pressure cookers full of veggies. They cooked down, but this is a large bowl too. These veggies fit into 6 2-cup containers and went into the freezer. They taste quite good. Here's what I put into pot #1: eggplant, broccoli, cauliflower, yellow zucchini, green zucchini, red bell pepper. In pot #2 went an onion, a bunch of collard greens, and mushrooms, topped with some dried herbs du province and fines herbs. After they cooked up, I added 2 16-oz cans of tomatoes. The tomatoes came from the garden and that contributed a lot to the delicious taste. The collards were just a bit bitter so I added some lemon juice. I was surprised how good the final result tastes. I guessed well what veggies and herbs to use. The only problem is I tend to overcook veggies in the pressure cooker. Well, the greens pot was just right. Next time I will use a lower setting for the veggies pot. I drank the broth leftover from the tomato jars and steaming to reclaim the vitamins lost in the water. It was good. I look at it like drinking a rich cup of tea.
I also prepped beans which I'll cook tomorrow. I juiced a 5 lb bag of carrots (about 36 oz) and am soaking a lb of beans overnight in this juice (in the refrigerator). Tomorrow I'll make a pot of collards, onions and mushrooms, and add those to the beans after the beans cook. I'll divide into bowls to freeze for next week. Then I just need to make a salad every day.
This is pretty much my standard meal plan. I'm following an easy guideline, Dr. Fuhrman's GOMBBS acronym: Greens, Onions, Mushrooms, Beans, and Seeds/nuts (in the salad). The extra B is for berries which I eat a few times a week. I add other fruit to my salads this time of year: apple, orange, pomegranate seeds. It's the same as the post I wrote here, without the asian pear. I might have a small bowl of frozen cherries and mangos for dessert when I get home from work.
Thursday, 5 January 2012
Are you used to writing that on everything yet? It takes me a while to correctly date everything. Lately, I’ve been getting the year right but the month wrong. Clearly, I want it to still be December.
The holidays flew by but were an enjoyable time of eating good food and spending time with family and friends, including my favorite twin sister.
And someone super awesome knows my organizational obsession pretty well and got me these fantastic highlighters and post-it notes to make work more fun. Best gift ever.
NY Eve was spent waiting for the ball to drop and playing legos with some good friends. Love them. Photo courtesy of Misty’s iphone.
As a dietitian, I’m very aware that this time of year comes with resolutions to be healthier, and I don’t think that’s necessarily a bad thing…but the motivation often doesn’t last. Rather than go crazy, I believe in baby steps toward better health; start where you are and grow toward something more. If that means walking during your lunch break or eating vegetables 2x a week, that’s good. If it means making dinner from scratch one night a week and giving up diet pop and Splenda, that’s good, too. And if it means giving yourself a break to eat ice cream, that is also good. ;)
My favorite thing right now is roasting a ton of vegetables (sweet and red potatoes, brussels sprouts (?! i know, i know), onions, beets, squash, etc) with garlic and olive oil (and a ton of black pepper) and eating over lettuce with tahini or on top of quinoa. So good. It also is a quick meal to throw together at the end of the day when my energy level takes a dive.
We got our first snowstorm in Michigan last weekend, but the snow has melted, and it’s back to running in 40 degree temps. It’s been perfect running season for a while, and I hope it stays that way. Wishful thinking? Perhaps…
And…I don’t particularly like making NY resolutions, but I think it’s always good to keep moving in a forward direction, and if anything, I hope that this year I’ll keep growing and pursuing good things, being creative, and seeking adventure [while avoiding becoming a boring, working adult without any imagination].
What about you?? Pro NY resolutions or not??
juice of one orange
1 medjool date
1 cup frozen sweet cherries
1 cup frozen mango (vary ratio of mangos and cherries to your preferences)
a few walnut pieces (1/2 oz at most)
Wednesday, 4 January 2012
- Tryptophan, an amino acid. He also mentioned tyrosine another amino acid. You can find this in sesame seeds, almonds, walnuts, tofu, black eyed peas, and more. Meat has tryptophan too but you need carbs for it to absorb, so don't go on a high-meat, low-carb diet!
- omega-3. best source is seaweed or a supplement. Fish are too contaminated with mercury. Flaxseed and walnuts can be converted to omega-3 but not everyone's body does this conversion.
- folate, thiamine, very abundant in my veggie-based diet
- iron. good sources are avocado, green peas, mangos. Yea, I love all those things!
- B12. take a supplement!