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/ Healthy Eating Tips

Beat those cravings and lose that weight for good

 

“Why am I always craving sugar?”, “Why am I always hungry?”, ”What happens at 4pm to make me raid the cabinets?”

These are all common questions we receive when counseling clients on weight loss. They’re understandable too. Let’s think about your last diet..

When you started your diet, did you feel deprived or were you significantly restricting your calories?

Our first thought when dieting is to significantly restrict calories in order to lose weight faster. Unfortunately, it doesn’t work like this, at least in the long term. Cutting calories too much or restricting calories in addition to working out can lead to feelings of deprivation. Your body also fights back, and the scale will stop moving in the direction you want it to. Instead, start finding things that you can make small changes to. Instead of two glasses of wine at night what about switching to one glass, or even saving the glass for the weekend? Instead of your daily pumpkin spiced latte what about brewing your own coffee at home and adding 1 tbsp of pumpkin coffee creamer. Making small changes like this can help you naturally cut back on calories.                   

When you started your diet, were you eating balanced meals and snacks consistently throughout the day?

We hear a lot from clients that they have a protein shake for breakfast, a salad for lunch, and maybe an apple during the day but something happens around 4pm when they walk in the door from work. It’s like someone takes over their body and brings them right to the cabinet. Sound familiar? Instead of eating like a bird during the day, only to be starving come nightfall, stick to balanced meals and snacks throughout the day. Each meal and snack should have a substantial amount of protein and fiber to help keep you full.

 When you started your diet, did you cut out all of your favorite foods at once?

Everyone has a favorite food, whether it be homemade cookies, pasta, bread or even soda. Thinking of your brain as a 2-year-old child. What happens when you say, “No don’t touch that?”, the urge for that 2-year-old to touch it just went up significantly. The same goes for your brain. As soon as you say “No I can’t have that” you end up wanting it more. Instead of eliminating all of it at once, make a plan. Having two sodas during the day? What about cutting back to one and having a sparkling water in place of the second one? Nightly sleeve of cookies? What about having one right after dinner and saying, “I can have another tomorrow”.

When you started your diet, did you adapt the all or nothing approach?

 

If you hit the trifecta with all of these common diet mistakes, you’re not alone. The all or nothing approach to weight loss doesn’t work. We need to show our bodies grace. Focus on one or two small measurable goals each week for you to conquer. Once those goals are met, set one or two more. Setting realistic goals will not only help you establish healthy eating habits, but it will also help you from getting the hungry horrors.

All of these diet mentalities can lead to an initial weight loss, but ultimately because you’re feeling so deprived your body fights back. It triggers your cravings and feelings of deprivation which ultimately leads to binge tendencies and “failure”. The “failure” can lead to frustration and more binge tendencies. This happens right before you attempt to “get back on track”. It’s understandable that your diet isn’t working. So, when are you going to give our dietitians a chance? 😃

/ Healthy Eating Tips

Ready for a change?

One question we almost always ask our clients is whether or not their spouses/roommates/children/etc. are supportive of the changes they hope to make regarding their health-related habits. We are thrilled when they have a solid support system because the research shows that when you surround yourself with individuals with unhealthy habits, you are twice as likely to join in those unhealthy habits.

It is an unfortunate reality that many people do not have a supportive environment at home, which can really hinder their progress. For this reason, we are creating that support system with our new online program, Imperfectly Healthy.

Health, put simply, is not striving for perfection; in fact, it’s the opposite! Health is finding a balance and hopefully an overlap between the foods and activities that give you joy and the ones you know don’t serve you well anymore. We aim to meet people where they are in their life and help them to slowly adjust these habits in a way that feels mostly comfortable with some achievable challenges. The biggest compliment we receive is when clients tell us that they have made huge changes to their life but it didn’t feel drastic. Look, reaching milestones is empowering no matter who you are, so let’s set some realistic goals here! Realistic goals look different for everyone, however we have found that when these goals are spoken aloud to a group of people with similar challenges, everyone is more successful. Accountability is imperative, and that’s why we’ve created Imperfectly Healthy.

  • Here’s the breakdown:

    • 12 weeks

    • Daily accountability in the form of Facebook group check-ins with other participants as well as with the dietitians

    • Weekly webinars

    • Meal and snack suggestions

    • $700 when paid in full, or $250/month for 3 months.

  • Sign up by July 13! Spots are limited to make sure we can give everyone the attention they deserve to be successful.

/ Healthy Eating Tips, Meals, Recipes

Our 10 Favorite Sheet Pan Dinners

Eating healthy is a lot of work! There’s planning, finding recipes, shopping (which is an all day event right now) and prepping involved. One thing we can’t stand is all the pots and pans that you have to scrub, soak, and wash after you’re done cooking your healthy meal. Eating healthy can be hard enough, and the last thing you want to do after is clean up.

That’s where sheet pan recipes come in handy. These recipes are great for a weeknight meal or meal prepping. Either way, they leave you with minimal dishes!

We’ve decided to save you a couple of steps in the process and share with you some of our favorite sheet pan dinners.

  1. Jamaican Chicken Sheet Pan – Jump to Recipe – Print Recipe
  2. Sheet Pan Pesto Chicken and Veggies – Jump to Recipe – Print Recipe
  3. Sheet Pan Bruschetta Chicken & Potatoes – Jump to Recipe – Print Recipe
  4. One Pan Chicken with Carrots – Jump to Recipe – Print Recipe
  5. Roasted Squash and Chicken Sausage One Pan – Jump to Recipe – Print Recipe
  6. One Pan Balsamic Pork and Veggies – Jump to Recipe – Print Recipe
  7. Sheet Pan Steak Fajitas – Jump to Recipe – Print Recipe
  8. Sheet Pan Sausage and Veggies – Jump to Recipe – Print Recipe
  9. Sheet Pan Teriyaki Salmon and Veggies – Jump to Recipe – Print Recipe
  10. Sheet Pan Sesame Chicken and Veggies – Jump to Recipe – Print Recipe
Print
Sheet Pan Jamaican Chicken
Prep Time
15 mins
Total Time
25 mins
 
Servings: 4
Ingredients
Jamaican Rub
  • 1 tbsp dried thyme leaves
  • 1 tbsp ground allspice
  • 2 tbsp brown sugar
  • 1 tsp salt
  • 1 tsp pepper
  • 1 tsp cinnamon
  • 1 tbsp garlic powder
  • 1/8 tsp cayenne pepper
Sheet Pan
  • 2 ea large chicken breasts
  • 4 cups baby potatoes, chopped into 4-6 pieces
  • 2 ea bell peppers, cut into chunks
  • 1 ea. red onion, cut into chunks
  • 1 ea. zucchini, cut into small pieces
To Serve
  • 2 ea. mangoes cut into cubes
Instructions

  1. Heat oven to 425 degrees F. Line two baking sheets with parchment and set aside

  2. Mix together all rub inredients.

  3. In a medium bowl, toss the chicken with 1 tbsp of olive oil and 1.5 tbsp of the rub until evenly coated. Place on one of the baking sheets.

  4. In a separate medium bowl, toss the potatoes with 1 tbsp of olive oil and 2 tbsp of rub. Arrange on baking sheet around the chicken.

  5. Bake for 10 minutes. Flip the chicken and return to the oven for 15 minutes.

  6. Toss the peppers, onions and zucchini in 1 tbsp of olive oil and 2 tbsp of the rub. Arrange on the second sheet pan and bake for 15 minutes.

  7. While sheet pans are cooking, prepare the mango. Allow the chicken to rest for 5 minutes before serving.

Recipe Notes

Adapted from : Sweet Peas and Saffron

 

 

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Sheet Pan Pesto Chicken & Veggies
Prep Time
20 mins
Total Time
40 mins
 
Servings: 4
Ingredients
  • 1 tbsp olive oil divided
  • 4 tbsp premade pesto
  • 2 ea garlic cloves, minced
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 3 ea chicken breasts, diced
  • 1 cup mushrooms, halved
  • 1 cup cherry tomatoes
  • 1 ea broccoli, cut into florets
  • 1 ea zucchini, small, cut into thick chunks
Instructions

  1. Preheat the oven to 400 degrees F.

  2. Add chicken and mushrooms to large sheet pan and toss with 1 tbsp of olive oil and 2 tbsp of pesto

  3. Bake in oven for 10 minutes. Remove from oven and remove excess liquid.

  4. Add remaining vegetables and the rest of the pesto. Toss to combine, then bake another 10 minutes until chicken is fully cooked.

Recipe Notes

Adapted from: The Girl on Bloor

 

 

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Sheet Pan Bruschetta Chicken and Potatoes
Prep Time
15 mins
Total Time
40 mins
 
Servings: 4
Ingredients
  • 4 ea. boneless, skinless chicken breasts
  • Kosher salt and black pepper to taste
  • 16 oz baby red potatoes, halved
  • 2 tbsp. olive oil
  • 3 ea garlic cloves, minced
  • 1 tsp dried thyme
  • 1/2 tsp dried oregano
  • 1/2 tsp dried basil
  • 1/3 cup freshley grated Parmesan
  • 4 oz fresh mozzarella, cut into 4 slices
For the Brushetta
  • 2 cups cherry tomatoes, halved
  • 2 tbsp olive oil
  • 1 tsp balsamic vinegar
  • 2 ea garlic cloves, minced
  • 1/4 cup basil leaves, chiffonade
  • Kosher salt and black pepper to taste
Instructions

  1. Preheat oven to 400 degrees F. Lightly oil a baking sheet or coat with non-stick spray.

  2. To make the bruschetta, combine tomatoes, olive oil, balsamic vinegar, garlic, and basil in a medium bowl. Season with salt and pepper. Set aside.

  3. Season chicken with salt and pepper, to taste. Place chicken in a single layer onto one side of the prepared baking sheet.

  4. Place potatoes on the opposite side of the prepared baking sheet in a single layer. Add olive oil, garlic, thyme, oregano, basil and Parmesan. Season with salt and pepper. Toss to combine.

  5. Place into oven and bake until chicken is cooked through and the potatoes are golden brown and crisp, about 20-25 minutes. Top chicken with moxxarella during the last 10 minutes of cooking time.

  6. Top with bruschetta and serve

Recipe Notes

Adapted from: Damn Delicious 

 

 

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One Pan Roasted Chicken with Carrots
Prep Time
10 mins
Total Time
40 mins
 
Servings: 4
Ingredients
  • 4 ea. chicken thighs
  • 1 1/2 pound carrots, peeled and trimmed
  • 1 ea. large onion, peeled and cut into eighths
  • 3 ea. garlic cloves
  • 4 tbsp. olive oil
  • 1 tbsp. fresh rosemary, chopped
  • Salt and pepper to taste
Instructions

  1. Preheat oven to 425 degrees Farenheit

  2. Arrange carrots, garlic and onions in a single layer on a greased baking sheet.

  3. Drizzle 2 tbsp. of olive oil over the vegetables. Season with rosemary, and salt and pepper to taste.

  4. Roast in the oven until the chicken skin is golden and the carrots are tender, 15 to 20 minutes.

 

 

 

Print
Roasted Squash, Sausage and Apple One Pan Dinner
Prep Time
15 mins
Total Time
40 mins
 
Servings: 4
Ingredients
  • 1 tbsp sherry vinegar
  • 1 tbsp pure maple syrup
  • 2 tsp Dijon mustard
  • 1 ea butternut squash, peeled, seeded and cut into 1/2 inch cubes
  • 2 tbsp olive oil
  • 1 tsp smoked paprika
  • 3/4 tsp salt
  • 1/4 tsp nutmeg
  • 2 ea apples, diced
  • 4 ea Al Fresco chicken sausage
  • 3 cups Brussels sprouds, halved
Instructions

  1. Preheat oven to 425 degrees F

  2. Shake vinegar, maple syrup, and mustard in a small jar

  3. Toss squash, oil, smoked paprika, salt, nutmeg, and pepper in a large bowl to coat. Spread on a large rimmed baking sheet and roast for 10 minutes.

  4. Add apples, sausage and Brussels sprouts to the bowl and toss to coat. Add to the baking sheet with the squash and roast for 18 to 22 minutes.

  5. Remove from the oven and drizzle the vinegar mixture over the roasted mixture. Toss to coat and serve immediately

Recipe Notes

Adapted from: Healthy Seasonal Recipes

 

 

Print
One Pan Balsamic Pork Tenderloin with Veggies
Prep Time
15 mins
Total Time
40 mins
 
Ingredients
  • 1 ea pork tenderloin
  • 1 pound Brussels sprouts, rinsed and halved
  • 1/2 ea butternut squash, seeded and diced
  • fresh chopped parsley for garnish
Balsamic Rosemary Sauce
  • 1/4 cup olive oil
  • 1/4 cup balsamic vinegar
  • 8 ea garlic cloves, peeled
  • 1/2 cup fresh rosemary leaves
  • 1 tsp Italian seasoning
  • 1/2 ea bullion cube, crumbled optional
  • 1 tbsp honey
  • 1 tbsp hot sauce
  • salt and pepper to taste
Instructions

  1. Preheat the oven to 450 degrees Farenheit. Season pork tenderloin with salt and pepper

  2. In a food processor, combine olive oil, balsamic vinegar, garlic cloves, rosemary leaves, Italian seasoning, honey, hot sauce, boullion, and pepper. Pulse until the marinade is mixed thoroughly.

  3. In a large skillet, heat 1 tbsp of oil over medium heat. Add the pork tenderloin and cook, turning frequently, until brown on all sides, about 10-12 minutes.

  4. In the meantime, line a sheet pan with parchment paper. Spread the halved Brussels sprouts and diced butternut squash. Season with salt and pepper and toss with 1 tbsp of olive oil. Push veggies to the side to make room for pork.

  5. Once browned, transfer the pork tenderloin onto the sheet pan. Baste with half of the balsamic sauce and lightly drizzle onto Brussels sprouts.

  6. Roast in the oven for 12=15 minutes or until pork is done and Brussels sprouts are nicely browned.

  7. Cut the tenderloin into 1/2 inch thick slices nad serve with the other half of balsamic sauce over the top. Garnish with parsley and serve.

Recipe Notes

Adapted from: Eat Well 101

 

 

Print
Sheet Pan Steak Fajitas
Prep Time
13 mins
Total Time
33 mins
 
Servings: 4
Ingredients
Seasonings
  • 2 tsp chili powder
  • 1 tsp cumin
  • 1 tsp garlic powder
  • 1 tsp smoked paprika
  • 1/2 tsp salt to taste
  • 1/8 tsp cayenne pepper
For the Fajitas
  • 12 ounces flank steak, sliced into 1/4 inch strips slice accross the grain
  • 3 tbsp olive oil divided
  • 1 1/2 tbsp fresh cilantro
  • juice from 2 limes
  • 1/2 tsp Worcestershire sauce
  • 4 ea medium bell peppers, thinly sliced
  • 1 ea red onion, thinly sliced
For serving
  • chopped fresh cilantro
  • lime wedges
  • sliced avocado
  • tortillas of your choice
Instructions

  1. Preheat oven to 400 degress Farenheit and line a baking sheet with parchment paper.

  2. Combine the ingredients for the seasonings in a small bowl and mix.

  3. In a large zip-top bag add the steak and drizzle with 1 1/2 tbsp olive oil, juice from one lime, Worcestershire sauce and chopped cilantro. Sprinkle with 2/3 of the fajita seasonings. Toss well to coat.

  4. Spread the vegetables in a single layer on the sheet pan. Drizzle with remaining 1 1/2 tbsp olive oil and seson with remaining 1/3 of the seasonings. Toss to coat well.

  5. Bake in a preheated oven for 10-15 minutes or until the peppers are tender.

  6. Remove sheet pan from oven, flip and push the vegetables to the sides ot he pan. Add the steak strips in a single layer to the center of the pan. Broil on high for 3 minutes or until desired doneness.

  7. Serve on your favorite tortillas and top with desired toppings

 

 

 

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Sheet Pan Sausage and Veggies
Prep Time
10 mins
Total Time
30 mins
 
Servings: 4
Ingredients
  • 12-16 ounces chicken sausage * We like Al Fresco brand
  • 2 cups sweet potato diced into 1/2" cubes
  • 2 cups broccoli florets
  • 1 cup bell pepper chopped
  • 2 ea garlic cloves minced
  • 2 tbsp olive oil
  • 1 tbsp Italian seasoning
  • 1/2 tsp salt
  • 1/2 tsp black pepper
Instructions

  1. Pre-heat oven to 400 degrees F

  2. Add the sausage, veggies and minced garlic to a large baking sheet. Drizzle with olive oil and sprinkle with the Italian Spices. Add salt and pepper. Toss veggies with your hands until they are fully combined and coated with olive oil and spices

  3. Bake for 20 minutes, flipping halfway.

Recipe Notes

Adapted from: Gimme Delicious

 

 

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Sheet Pan Teriyaki Salmon and Veggies
Prep Time
15 mins
Total Time
45 mins
 
Servings: 4
Ingredients
  • 2 cups sweet potatoes cubed
  • 2 tbsp extra virgin oilve oil divided
  • salt to taste
  • pepper to taste
  • 4-6 ounce salmon fillets
  • 2 cups broccoli florets
  • 2 ea shallots sliced
Teriyaki Sauce
  • 1/2 cup soy sauce
  • 1 tsp rice vinegar
  • 2 tsp sesame oil
  • 2 ea garlic cloves minced
  • 1/4 tsp ground ginger
  • 1/4 cup brown sugar packed
  • 1 tbsp cornstarch
  • 1 tbsp water
  • 1 tsp sesame seeds
Instructions

  1. Preheat oven to 400 degrees Fahrenheit

  2. Combine diced sweet potatoes and 1/2 tbsp olive oil in a medium bowl and toss to coat

  3. Transfer sweet potatoes to a sheet pan and season with salt and pepper. Roast for 15 minutes, tossing once halfway through.

  4. While the sweet potatoes are roasting, make the teriyaki sauce by combining the soy sauce, rice vinegar, sesame oil, garlic, ginger and brown sugar in a medium saucepan over medium high heat.

  5. Whisk together the cornstarch and water. Bring the sauce to a boil, then add cornstarch mixture. Continue to whisk until mixture thickens.

  6. Remove the pan from the heat, stir in the sesame seeds and set aside to cool

  7. When the potatoes are done roasting, remove the sheet pan from the oven and push the potatoes out to the edges of the pan .

  8. Place the salmon fillets in the center and brush with 1/2 tablespoon of the olive oil. Season lightly with salt and pepper.

  9. Combine the broccoli, shallots, and remaining tablespoon of olive oil in the medium bowl used for the sweet potatoes. Season with salt and pepper, then toss well to combine. Spread the broccoli mixture around the salmon.

  10. Reserve 1/4 cup of the teriyaki sauce, then drizzle the remaining sauce over the salmon and vegetables. Place the sheet pan back in the oven and roast for an additional 15 minutes, or until the salmon is slightly translucent, flakes easily with a fork, and the vegetables are fork-tender.

  11. Serve right from the sheet pan with an extra drizzle of the sauce or alongside rice or noodles.

 

Print
Sheet Pan Sesame Chicken and Veggies
Servings: 4
Ingredients
  • 1 pound boneless skinless chicken breasts cut into 1-inch pieces
  • 1 ea head of broccoli, chopped
  • 2 ea medium red bell peppers cut into chunks
  • 1 cup snap peas
  • salt and pepper to taste
For the Sauce
  • 1/4 cup low-sodium soy sauce
  • 1 tbsp sweet chili sauce
  • 2 tbsp honey
  • 2 ea cloves garlic
  • 1 tsp fresh ginger
Optional toppings
  • sesame seeds
  • green onion
Instructions

  1. Preheat oven to 400 degrees F

  2. To make the sauce: In a small saucepan, heat soy sauce, sweet chili sauce, honey, garlic and ginger on medium heat and bring to a boil. Turn down heat and allow sauce to simmer, whisking occasionally until sauce is thickened. Remove from heat.

  3. Spread chicken and chopped veggies on a baking sheet sprayed with cooking spray and season with salt and pepper. Drizzle half of the sauce over the chicken and veggies and toss to combine.

  4. Bake in oven for 20 minutes, tossing halfway through, and continue cooking until veggies are tender and chicken is cooked through.

  5. Drizzle remaining sauce over top and sprinkle with sesame seeds and green onions.

Recipe Notes

Adapted from: Eat Yourself Skinny

/ Healthy Eating Tips

Surviving the grocery store during a quarantine

Quarantining during the COVID-19 outbreak has its fair share of downsides. Among them, one of the things we dread has been food shopping. We are always telling our clients that the secret to success is PLAN, PLAN, PLAN. But what happens if the grocery store shelves have something else in mind? We put together a few tips and tricks to help you survive the grocery store trips and continue on your path to success (and get you as excited to shop as Courtney is in this picture).…

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/ Dietitian Picks

Trader Joes Finds our Dietitians Swear By

Trader Joes has become a favorite shopping spot of mine. Mainly because of the great deals and the amazingly pleasant employees. But seriously..even with lines and lines of customers a week before Christmas, they were still [appeared] happy as can be. I have also found a few nutritious staples I like to keep on hand.

1. Frozen Riced Cauliflower: Who has time to rice cauliflower? I like to buy a couple bags of this at a time. Usually I serve it to replace rice in a stir fry. You could also mix it into rice or mashed potatoes to add even more veggies to the meal! This takes only seconds to cook through which makes it a great addition to a weeknight meal. 

2. Frozen Carrot Spirals: In my experience of trying the pre-spiralized veggies in the produce section – they always have a weird taste to them. Maybe it’s just me! These don’t have that same taste! They’re frozen and just get added to a skillet to thaw. I pair mine with pasta sauce, chicken sausage and a side of broccoli!

3. Steamed Lentils: If you’re catching on you’ve realized I love my convenience items. These little guys are on that list. They’re pre-cooked and are great for salads, grain bowls, veggie burgers, or soups. They’re a great source of plant based protein, fiber and iron!

4. Crushed Garlic: These are in the freezer section with the vegetables. Each portion contains one clove of crushed garlic that is easily popped out and added to a pan. They also make a ginger
version which is great to add to smoothies.

5. Everything but the Bagel & 21 Seasoning Salute: These are the coolest seasoning combinations!

Everything but the Bagel is literally the topping of an everything bagel! It’s delicious on top of avocado toast. I love to toast a slice of Dave’s Killer Bread, top with 1/2 of a mashed avocado, a hard boiled egg and sprinkle with the seasoning. The 21 Seasoning Salute is a mixture of every seasoning I could ever want. Amazingly it tastes great! I like sprinkling it on top of roasted vegetables. It also adds great flavor to scrambled eggs!

6. Green Goddess Dressing: This dressing is a whole foods alternative to the typical
salad dressings you find in the grocery store. The only ingredients are avocado, green onion, lemon juice, garlic, chives, and basil. The shelf life isn’t fantastic but it lasts a couple of weeks in the fridge.

7. Turkey Burgers: Quick and easy staple for the freezer! Each package contains 4 turkey burger patties. They come raw so they’ll taste nice and fresh when cooked. Even-though they’re frozen, they have a fairly reasonable amount of sodium.  You can serve these traditionally on a whole wheat bun, open faced on a slice of bread, or added to a salad!

8. A Handful of Olives: Ok how cute are these?? A serving of olives perfectly
contained in their own package. Perfect for lunch boxes or quick, on the go snacks. Olives aren’t a typical snack for many people but with the ease of these who can say no? They’re are a great source of unsaturated fats!

9. Freeze-Dried Blueberries: I wish I could include the entire “nuts” section of Trader Joes but these guys will have to do. Every few weeks I stock up on raw nuts – they’re so reasonably priced here compared to a lot of other stores! I like to make my own trail mix and add these freeze-dried blueberries as a hint of sweetness! 

10. Gone Berry Crazy: Last but not least are these yummy chocolate covered FROZEN strawberries! I occasionally like to have a couple after dinner for a yummy and refreshing sweet treat. They also make a banana slice version! 

 

 

/ Healthy Eating Tips

Fueling for my First Half Marathon

Part 1

As I’m sure many of you have seen from my numerous social media posts (sorry not sorry) – I ran my first half marathon last weekend!!

I will be honest by telling you that I haven’t always been a “runner” or even enjoyed running. I was envious of people who fell into those categories. At just over 5 feet tall I felt like I wasn’t built to run effortlessly or even at a pace over eleven minute miles. Running always felt like a chore and the fastest way to get a workout in. It certainly wasn’t enjoyable.

Enter graduate school, a dietetic internship, a NICU dietitian position, starting a business, and moving out of my parent’s house. Add an introverted personality into the mix and I was an emotional mess. My chore of running started to turn into an escape. It was thirty to forty five minutes of being alone and collecting my thoughts. It no longer mattered how fast I went or how many miles I logged. With that judgment removed I actually started to enjoy it.

One year later, I was getting in 3 miles consistently with an occasional 5 miler squeezed in if I was feeling really great. I still wouldn’t call myself a runner but the thought of running didn’t trigger thoughts of disdain. Running a half-marathon was a very intimidating idea but seemed like it would be a good goal to work towards. (certainly not in the near future)

I somehow managed to get my boyfriend’s sister to get on board with the idea that eventually running a half might be fun. Six months later we were signed up to run a half marathon in Newport.

A dietitian’s dilemma:
I knew I was going to have to get serious about eating before and after my runs. What better excuse for a dietitian to think about food, right? I am by no means a sports dietitian or an elite athlete but I was able to use my nutrition skills to guide me through the process of fueling for the event. I knew carbs and protein with minimal fat and not a lot of fiber was the way to go before runs. Toast with a little peanut butter, oatmeal with banana, yogurt and blueberries … all of these ideas popped up as food to eat an hour before my runs. I started trying different combinations before my short runs.

Like clockwork, around the 1 mile mark of each run the cramping would start. By 1-¼ miles, I was stooped over with incredible abdominal pain. This was pain that I had never felt before. It took every ounce of me to maintain my composure so that fellow trail runners or passers-by wouldn’t think I was a lunatic. I was sometimes able to recover and finish my run after an agonizing ½ mile walk but by that time I was ready to go home.

Google search after Google search brought up the same three diagnoses. I was either pregnant (as only any medical Google search can determine), dehydrated or I had exercised too soon after eating something too rich. I decided to focus on the latter two of the three. Dehydration was a distinct possibility – I was always horrible at drinking water. I decided to pay closer attention to my water intake and keep the fueling the same. That didn’t work.

Was it really a possibility that I, a dietitian, didn’t know what to eat before a run?? I decided to keep a food and symptom journal to try and find some connection between the cramping and food.

After what seemed like ages playing with the timing and types of food as well as my hydration, I was eventually able to find what worked for me. Carbs and carbs only was what worked best for me and my clearly sensitive tummy. Runs less than 6 miles were fueled with the traditional banana at least 1 hour before running. Weekend long runs were fueled with a plain bagel with blueberry jam at least 2 hours before the run. Like magic I never felt those cramps again.

Given this issue and the horror stories I had heard about gus and chews, I was very hesitant to start fueling during my runs. Luckily, I was easily able to find products that worked for fueling during my run with no problem. Gatorade Chews and mini Starbursts were my go to for runs over 6 miles. A near miss taught me that, despite recommendations, Swedish Fish and running is a choking hazard.

Moral of that story? Sports nutrition is a very individualized approach. Just because something works for one athlete doesn’t mean it will work for you. It’s a trial and error experience.

 

/ Recipes

March Harvest: Mushrooms

32f64046-b5cb-46b5-9206-1b0678a1c77d.jpgMushrooms are members of the fungi kingdom. Although they aren’t vegetables, they too provide several important nutrients. Mushrooms are high in antioxidants – a chemical that gets rid of cancer-causing free radicals in the body. They also contain selenium, a mineral that plays a role in liver enzyme function and reduces inflammation.

Mushrooms are the only vegan, non-fortified dairy source of vitamin D. Their folate content plays an important role in DNA synthesis and repair. In addition to these, mushrooms also contain several B vitamins, copper, iron, phosphorus, choline, and fiber.

Eating wild mushrooms that are toxic to humans can cause severe illness and sometimes even death. It’s best to consume mushrooms that have been cultivated for human consumption. When purchasing mushrooms, look for those that are dry, firm and unbruised. Avoid mushrooms that look slimy or withered. Store them in the refrigerator and wash right before use.

Incorporate mushrooms into your diet by sautéing them with onions for a quick side dish, adding them to salads, omelets and breakfast scrambles, or stuffing portabella mushrooms.

Print
Mushroom Farro Soup
Ingredients
  • 2 cups shitake mushrooms chopped
  • 1 cup baby bell mushrooms chopped
  • 2 tbsp. avocado oil
  • 3 medium onions diced
  • 3 medium carrots diced
  • 4 cloves garlic minced
  • 3/4 cup farro rinsed
  • 6 cups low-sodium vegetable broth
  • 1/3 cup marsala cooking wine
  • 2 tbsp. sherry vinegar
  • salt and pepper to taste
Instructions

  1.  Cook farro according to package directions.

  2. Heat oil in heavy-bottomed deep pot. Sauté onions and carrots over medium heat or until onions begin to lose color, about 10 to 15 minutes. Add garlic and sauté for 30 seconds. 

  3. Add fresh mushrooms and cook until they begin to release liquid, about 5-10 minutes.

  4.  Raise heat and add broth and sherry vinegar. Season with salt and pepper and simmer for 30 minutes. Stir in cooked farro and cooking wine. Adjust seasonings and serve

/ Healthy Eating Tips

The Mediterranean Diet – a meal pattern promoting heart health

The best part about this diet – it is not actually a diet. The Mediterranean Diet is an eating pattern that is used to promote more heart healthy foods. The basis of the pattern came from the traditional diet of the residents of mediterranean countries such as Italy, Spain, Portugal and Greece. Through this pattern, we want to start to think about our habits and traditions surrounding foods and how we can design our plate to support the heart to do its job more efficiently. Small changes to your current diet can help promote a more heart healthy way of eating.
 
Eat more plant based foods. This means incorporating more fruits, vegetables, legumes, and whole grains.
Add heart healthy fats. To help the heart function better, we want to decrease the amount of saturated and trans fats we consume. Try adding in more unsaturated fat sources such as olive oil, nuts, avocados, and fatty fish (such as salmon and mackerel). Think of butter as a “sometimes” food rather than a daily food.
Embrace herbs and spices. Food tastes only as good as it is prepared. Keep the salt shaker in the cabinet and experiment with other herbs and spices. You could even start a small herb garden right in your windowsill for fresh herbs to use as needed.
Limit red meat to no more than 3 times per month. Red meat makes it harder for your heart to function the way it would like to. Decreasing this meat source means decreasing cholesterol and decreasing the fats that cause build up in your arteries- a win-win.
Incorporate more fish and poultry. These proteins are not only going to help you feel full, but they also contain less saturated fats than red meat does. The omega-3’s found in salmon have been found to naturally reduce inflammation.
Enjoy meals with loved ones. The Western diet culture promotes a fast paced way of eating. Try getting back to your roots by sitting down to a homemade dinner with family. Cooking and eating together is a great way to share recipes and appreciate the company of those around you. Try alternating cooking duties so that different individuals can contribute to the process.
Include healthy movement. Find a form of movement that you truly enjoy. The gym may not pull your interest – and that is okay. Begin to explore different activities and see what works for you. Exploring local hiking trails, taking a walk with a friend, or even searching YouTube for a workout you can do from your living room are great ways to get your body moving.
 
Keep in mind that any changes to regular meal patterns take time. When starting out, try choosing just one these changes per week to begin implementing, and allow yourself the time to comfortably adjust.

/ Healthy Eating Tips, Monthly Harvest, Recipes

February Harvest: Brussels Sprouts

keenan-loo-27635-unsplash.jpgBrussels sprouts are a member of the same family as kale, cauliflower and mustard greens. They are a cruciferous vegetable and closely resemble a mini cabbage. Along with their yummy taste, these little guys provide a ton of health benefits.

Each 1/2 cup serving of cooked Brussels sprouts provides 28 calories, 2 grams of protein, and 2 grams of fiber. Their high fiber content helps to support regularity, gastrointestinal health and has also been associated with improved heart health and blood sugar control. Brussels sprouts are also high in vitamin K – which aids in blood clotting (talk to your dietitian if you are on a blood thinner). The vitamin C is an antioxidant that can help boost immune function and tissue repair.

Brussels sprouts are also very versatile – enjoy them roasted, boiled, sautéed or baked.

Print
Tangy Glazed Brussels Sprouts
Ingredients
  • 3 tbsp olive oil
  • 1/4 tsp crushed red pepper
  • 1 pound trimmed and halved Brussels sprouts
  • 1/4 cup pomegranate juice
  • 3 tbsp white balsamic vinegar
  • 1/4 cup crumbled goat cheese
  • 3 tbsp chopped pecans toasted
Instructions

  1. Heat olive oil and crushed red pepper in a large skillet over medium-high. Add trimmed and halved Brussels sprouts, cut sides down. Cook until browned, about 7 minutes. 

  2. Add pomegranate juice and white balsamic vinegar. Cook, tossing often, until sauce thickens, about 5 to 6 minutes. 

  3. Top with crumbled goat cheese and chopped toasted pecans.

/ Healthy Eating Tips, Monthly Harvest, Recipes

January Harvest: Leeks

Leeks are a member of the same lily family as onions but are a slightly sweeter and not as overwhelming in recipes. European chefs actually call leeks “poor man’s asparagus,” as the leek is a distant relative of asparagus. Don’t be fooled by this dismissive description – the leek actually has many positive health benefits you do not want to miss out on! Leeks are a great source of vitamin A, C, and folate, which translate to vision, immunity, and cell regeneration. They can be enjoyed raw or cooked and incorporated into salads, soups and many other favorite dishes in place of (or in addition to) onions.

Select leeks with as much light green and white coloring as possible that are crisp and firm. Do not choose leeks that are withered or have any yellow discoloration present. Wash them well and remove any roots and hard green leaves before preparing. Horizontally slice the leek from above the root to the green end and submerge in a bowl of cold water to remove debris. Alternatively, feel free to slice into thin strips and clean the same way.

Pro Tip: Store leeks in the refrigerator for a maximum of two weeks in tightly wrapped containers to prevent the spread of aromas from the leeks. You can also freeze your leeks in airtight bags for up to three months. Do not thaw leeks before preparing to enjoy maximum flavor!