New reads & recipes...and a whole lot of thanks!

I've found some great new blogs to read, enjoy, and learn from this weekend. I haven't "gotten out there" in the blog world due to limited time at the computer. Well, more like a lack of down time. So, check out some new blogs per my recommendation, why don't ya!?

Andrea and Erin of Care to Eat  

ktbwoods of Faith Food & Fitness

Grace of Food-Fitness-FreshAir 

Corinne of Green Grapes Blog 

Heather of Health, Happiness, and Hope 

Caitlin of Healthy Tipping Point

Morgan of Live, Love, Eat and Play 

Michelle of Lucky Taste Buds

Paige of Running Around Normal 

Meredith of Pursuing Balance 

Tay of Taydor Tot

 

And on the topic of reading...Hedge Fund Wives by Tatiana Boncompagni is HILARIOUS! I'm only a few chapters in and am thoroughly enjoying it! Thank you, KG for the rec! Glad I asked for rec's!! : )

I went to Akins Health Foods Store after my FIRST hockey game today. Other than Zevia's price increase and the discontinued pumpkin apricot butter I'm obsessed with in my oats, it was a successful venture. As always. Check out the loot:

Going from left to right: organic quinoa, organic low-sodium chicken broth, organic almond granola, Terra Chips x 2, Tasty Thai organic pad thai dinner kit, Fiber Gourmet mac'n cheese, raw honey, and nutritional yeast flakes.

 

 For my oatmeal which will no longer be laden with pumpkin butter (*tear*), I purchased reduced-fat, organic coconut. I think vanilla soy milk + coconut flakes could be potentially mouth-watering additions to old-fashioned oats, eh?

And most importantly, I tried a new dish that is OUT OF THIS WORLD. I don't say that very often, so believe it. This salad dressing is by far, hands down, shout-it-from-the-roof-tops phenom (and a recipe of Gina's). Unless maybe you detest goat cheese, and then I question the reliability of your palate. Kidding...kinda. But really, if you decide to try something new in the future, consider this Honey Goat Cheese Dressing!!

Salad: mixed greens, diced apples, Craisins, and pecans topped with Honey Goat Cheese Dressing! Deliciousohhh! Husband seconds that claim, too!

Honey Goat Cheese Dressing

4 ounces fresh goat cheese

1 1/2 Tbsp honey

2 Tbsp extra-virgin olive oil

2 tsp apple cider vinegar

1/2 lemon, juiced

1 Tbsp water

Kosher salt and black pepper to taste

Directions:

Blend together, mixing until combined and creamy in texture.

46 calories per tablespoon

We also had sirloin steaks with bleu cheese topping. Mmmm! I've had red meat twice this month, that's a near record for me. Typically, not a huge red meat fan. But bleu cheese steaks...hook a sistah up! I do believe this makes me a FLEXITARIAN!

 

bleu cheese smothered sirloin with buttermilk mashed potatoes 

Last night husband and I went out to dinner to a new Thai restaurant. Here's what we ordered...

Tom Kah soup with tofu...SOO  GOOD!!

Husband got pineapple fried rice with seafood (which was okay, but it was canned pineapple...bummer!)

Chicken and Vegetable Curry for me...mmm!

I cannot believe tomorrow is our 6 month wedding anniversary! How beautiful was our Chicago wedding? Ahhh! Perfect, amazing day! 

It's been a wonderful 6 months filled with an abundance of blessings...a new home, a WONDERFUL job, the cutest little puppy, and most importantly...our health and love for one another.

So tell me...

What are YOU thankful for this Thanksgiving?

What is your FAVORITE Thanksgiving dish?

What do you use nutritional yeast on/in?

We have a donut problem.

I'll admit to a guilty pleasure: donuts. Though, donuts are [typically] an indulgence on a very rare occassion. ....Until about 3 weeks ago.

Three weeks ago, husband came home from Saturday morning errands with about 3 donuts. Between the 2 of us, they were consumed as breakfast. Eaten, enjoyed, and done with. Until the following Saturday when he did the same thing! We stopped for gas and as I was pumping gas, he went in to the gas station and emerged laden with 4 donuts. Ugh. Those lasted Saturday AND Sunday morning. TWO days of poor breakfast choices! Two WEEKENDS of poor breakfast choices. Shame!

Then today I was out running morning errands and I went into the gas station as my gas was pumping and bought 3 donuts. I walk in the door and husband had stopped by the donut shop and picked up 5 donuts, one of which he'd already consumed. And in the midst of blogging, another one hits the dust (him, not me). I'm yet to indulge and I'm thinking I'll hold off in hopes that husband goes to town on the darn things! (Husband is one of those people who can eat what they want, all that they want, and as often as they want without any adverse effects such as.......WEIGHT GAIN. Terd.).

Bad, bad, BAD!!!!!

Husband and I just pow-wowed and decided this habit has GOT to go. While donuts are not the worst of all evils they are a COMPLETE waste of calories and fat...and contain NO nutritional value whatsoever. At all! They fall far into the "20%" of my 80-20 guidelines! I vow to you, blog world, to cut the donut habit we have formed. Back to the good'ole days of the very occasional guilty pleasure.

ANYWAYS... ::eye roll at self::

A patient brought me some fresh home-grown turnips yesterday and I haven't a CLUE what to do with them. For the record, I am not a fan of anything "pickled" (okra, beets, etc.).

Any ideas on how to deliciously indulge in my new vegetable?

I tried Kay's Naturals gluten-free Apple Cinnamon cereal this morning and it was very good! It held it's crunch really well in milk, to my pleasant surprise. However, I was hungry 2 hours after I had breakfast. I was surprised at this because of the high protein content. I'll give it another shot for breakfast and see it it wasn't a fluke. Hopefully, because it was really good!!!

And on a completely unrelated topic...a debate, if you will.
Question: If someone is a "vegetarian" and they consume meat occasionally, are they still a vegetarian or are they a Flexitarian?

I guess I don't "get" labels. I think that there's a lot of benefits of both meat-containing and meat-free diets. Personally, I aim to consume at least 1 if not 2 meat-free meals a day. I eat red meat on a very rare occasion, not only because I don't prefer it, but also because of the high saturated fat content and the assocation between red meat intake and cancer, such as colon and breast cancers. Seafood, however, I could never give up.

I also do think it's somewhat hypocritical to be a vegetarian for reasons such as animal rights and then to consume eggs and milk that are not organic or from free-range animals. It's very true that conditions for chickens, hens, and cows are cruel and inhumane.

Thoughts on this?
I ask because of this post.

AWESOME, AWESOME Giveaways!!!

Michelle of Lucky Taste Buds is giving away a Soda Stream Machine!! She's also giving away 2 jars of Krema peanut butter!

Live, Love, Eat, and Play is giving away Zevia!

Heather of Health, Happiness, and Hope is giving away POM, coupons, and Odwalla bars!

And just for fun...Lily in a tutu

Here she is a few months ago...she's grown so much!!!
She only snores more and eats more now!

We're off to the dog park...have a wonderful Saturday!

Lunch slump much?

I got a blog request this week from my friend up in Chicago. She wants to know lunch and snack ideas, as well as times of the day to be eating. Kristin, here you go…it’s a long one!

Eating right while managing a busy career and life can certainly be a challenge, but it’s also certainly very manageable if you keep things fresh, exciting…and plan ahead! As far as times of the day to be eating, this certainly varies on an individual basis. Personally, I bring with me everyday to work a snack to have before lunch, as well as one to have after lunch, which is typically in the car on my way home from work.

Ideally, I don’t recommend going more than 5-6 hours without eating. And 3 smaller meals with 2-3 healthy snacks a day is a great routine to get into. However, listening to your body is extremely important as your body will tell you when it’s hungry. If you’re not hungry, save the snack or have a later lunch. No reason to eat when you’re not hungry. Unless, of course, you’re my husband and refuse breakfast…in which case I recommend stock-piling a box or two of granola bars or cereal in your desk drawer. I force Mark to do this, and he typically has a mid-morning breakfast at work each day. The times at which you eat during the day should fit with your schedule. Find a pattern that works for you and be flexible. Packing things that aren’t too messy, labor-intensive or time-consuming to prepare ahead of time is also key.

Make snacks satisfying – include both carbohydrate and protein in a snack so that they are more satisfying and filling. Great snack ideas include:

- apple slices dipped in ½ c. fat-free yogurt

- 1 ½ sheets of graham crackers and 1 c. low-fat/fat-free milk

- 1 medium banana and 1-2 Tbsp peanut butter

- small handful of almonds

- apple and a 1 oz. slice of cheddar cheese

- string cheese and wheat crackers (6-7)

- a slice of bread or 6-7 crackers with 1-2 Tbsp peanut butter

- a high-fiber granola bar

- 1 serving of animal crackers and an 8 oz. glass of milk

- a Luna bar

- a fat-free/sugar-free pudding cup

- 2/3-3/4 c. cottage cheese and peaches/pineapple/melon

- 2-3 Tbsp hummus and 6-7 crackers

- 1 oz. meat and 1 oz. cheese with 6-7 crackers

- carrots, celery, cucumber, and bell pepper slices with 2 Tbsp light ranch dressing

…to name a few ideas!

As for lunches, here’s some ideas. Those asterisked have recipes below! Be creative…plan ahead…enjoy!

- almond butter and apple slices on wheat bread

- tuna salad in a pita

- chicken salad flatbread (Flatout is a popular, healthy brand)

- crab salad in a whole wheat, high-fiber tortilla

- egg salad* sandwich on whole wheat

- cracker sandwiches made with 2% cheese and lean luncheon meat (turkey, ham, roast beef, chicken)

- cold whole-wheat pasta salad with low-fat Italian dressing (include 2% cheese cubes, turkey pepperoni, salad peppers, olives, bell peppers, artichoke hearts, onion, and cherry tomatoes

- cherry tomato, mozzarella, and fresh basil pita with Flaxseed Lemon Vinaigrette*

- BLT sandwich on whole wheat*

- pear and Swiss cheese sandwich on whole grain bread with Flaxseed Lemon Vinaigrette

- taco salad with 1 serving of whole grain tortilla chips

- grilled mozzarella and tomato sandwich on whole wheat

- Chicken Caesar salad pita (use bagged low-fat Caesar salad mixes – just add grilled chicken strips!)

- Pin wheels – roll-up luncheon meat, cheese, veggies, and condiments in a tortilla and cut into rolled bites held together with toothpicks

- Cold pizza!

- Leftovers!

Other suggestions:

- Pre-mix mayonnaise made with canola oil (see Monday’s blog) with yellow, brown, or honey mustard to mix delicious flavors…and cut out fat and calories!

- Make your lunch the night before.

- Commit to trying a new lunch each week

- Aim to make your co-workers jealous of your packed lunches – it’ll happen if you put in a little effort!

- Include something you love – if you’re a salty kinda person, opt for a bag of baked chips for a side to your meal, and if you’re a sweets kinda person, opt for a small cookie or pudding cup to compliment your meal

Recipes (taken from The Flexitarian Diet by Dawn Jackson-Blatner)

Egg Salad

1 boiled egg, chopped**

2 boiled egg whites, chopped**

2 tsp. mustard

1 Tbsp light canola mayonnaise

1 stalk celery, chopped

½ c. cucumber, chopped

Dash of pepper

2 slices of whole wheat bread

Mix the ingredients together and spread onto bread.

**Substitute tofu for the egg for a vegetarian meal!

Nutrition Information: 310 calories, 11 g. fat, 693 mg. sodium, 5 g. fiber

BLT (Balsamic, Lettuce, and Tomato) – This is a favorite of both mine and my parent’s!

4 Tbsp hummus

2 slices of whole grain bread, toasted

¼ avocado, mashed

Romaine lettuce

Tomato, sliced

1 Tbsp balsamic vinegar

Spread hummus on one slide of toast and avocado on the other. Top hummus with lettuce and tomato, and drizzle with vinegar. Close sandwich and enjoy!

Nutrition Information: 370 calories, 15 g. fat, 434 mg. sodium, 9 g. fiber

Pear and Swiss Sandwich

2 slices whole-grain bread, toasted

1 small pear, thinly sliced

1 oz. (1 slice) Swiss cheese

2 tsp. mustard

Nutrition Information: 300 calories, 6 g. fat, 440 mg. sodium, 9 g. fiber

Universal Lemon-Flax Vinaigrette

¼ c. lemon juice (1-2 lemons)

¼ c. flaxseed oil

¼ c. white balsamic vinegar

1 Tbsp Dijon mustard

1 clove garlic, minced

Salt and pepper to taste

Whisk all ingredients together. Keep in fridge up to 7 days.

Nutrition information (2 Tbsp): 88 calories, 9 g. fat, 59 mg. sodium, 0 g. fiber

Get to packin’!

Flexitarianism

I would consider myself a "Flexitarian" by definition. Mainly because the definition is so broad. While being a flexitarian provides plentiful flexibility, the premise of the "diet" definitely encourages reduced meat consumption while increasing plant consumption, particularly vegetables [1]. Do you consume your 5-9 a day? Hmm?

Typically, when people think of meat, beef is brainstormed ahead of chicken, pork, and seafood. While all are meats, red meat is of particular interest as it is highest in saturated fat, cholesterol, and calories. Sure, red meat provides an excellent source of certain minerals, such as iron. However, there is no necessity for red meat in the diet. So naturally, red meat is an American classic, and many are not willing to omit it from their diet. Being a red-meat-eating "flexitarian" would consist of decreased red meat consumption and encouraged healthier options: chicken, pork, seafood, nuts, seeds, and vegetables. With a heavy emphasis on the last one there...vegetables (and fruit) [1].

A Chicago author by the name of Dawn Jackson Blatner wrote the book "The Flexitarian Diet". I read it cover-to-cover, completely impressed with the research and feasibility of the proposed eating plan...simply because it is flexible [1]. Definitely check her out! She's an RD super-star in my book: mother, wife, author, counselor, workshop host, spokesperson, cooking class instructor, and a genuine, caring, and helpful woman. After reading her book I felt inspired to write to her, thanking her for her publication and acknowledging a job well-done by a fellow dietitian and nutrition guru. She was sincerely flattered and grateful for the praise, offering her brain to pick at any time.

If you're one of those people, like myself, that puts down a diet book and says, "Well, fabulous...what do I eat now?" -- Dawn's book is definitely one in which to invest. She includes hundreds of recipes that are not only easy, but delicious. Plus you can ease into the veggie movement. Dawn gives alternatives to ingredients for those who opt for chicken and seafood, for example.

Statistically, the Flexitarian Diet holds credibility, as well. Flexitarians weigh 15% less than those not limiting meat in the diet, have lower incidences of heart disease and diabetes, and also live an average of 3.6 years longer [1]. The stars are aligning in support of this diet plan, dontcha think?

And as you can guess, American meat consumption has been on a steady upward climb over the past 50+ years. In 2001-2002, the US Department of Agriculture turned out some data regarding US meat consumption. See table below [2]. It is of no surprise that heart disease and stroke continue to fall into the top 3 leading causes of death in the US for both men and women [3]. Research shows us with much certainty that 1) high meat consumption leads to increased risk of heart disease and stroke, and 2) high consumption of fruits and vegetables is linked to decreased risks of many forms of cancer. Increase the right one, decrease the other one, and you've got yourself a chronic disease prevention diet. Dawn is on to something, don't you see?


Check out "The Flexitarian Diet" and consider supplementing your meat intake with other protein-rich foods such as beans, lentils, tofu, soy, and similar products while increasing your fruit and vegetable consumption. I double-dog dare you to try!

Here's a great place to start with recipes and ides: Fruits and Veggies: More Matters.

Happy 4th of July! Resist the hot dog! Boom.

[1] Jackson-Blatner, Dawn. The Flexitarian Diet. McGraw Hill. September 10, 2008.
[2] United States Department of Agriculture. Profiling Food Consumption in America. Agriculture Facts Book 2001-2002, Chapter 2.
[3] U.S. Department of Health and Human Services, Health Resources and Service Administration, Maternal and Child Health Bureau. Women's Health USA 2008. Rockville, Maryland: U.S. Department of Health and Human Services, 2008.