Resolving to Set (and Keep) Goals

Are you a resolution setter?  I have set and broken so many resolutions that I don't make them anymore.  But I'm hardly immune to the effects of the New Year.  I know that for some it's just a flip of the calendar, but for me it's always an emotional time.  The ending of a year and start of a new one is a great opportunity to take stock of where I am - and how near (or far) I am from where I want to be.  If you're like me, you rehash the year in your mind, think about what's to come and make lists.  Lots of lists.  In the past, I've made lists for health related goals, for home, one for finances, relationship lists, etc, etc.  This year, I'm keeping it simple.  I'm keeping it SMART. I'll still probably add a goal or two for home and relationship, but this year I'm doing just three health related goals. If you're setting goals, I encourage you to keep them smart too!

What's a SMART goal?

• Specific - not vague or lofty, but really specific things you can actually DO.  I will eat less fast food vs. I will eat home-cooked meals 6 days of the week and eat out one day of the week.
• Measurable - how do you know if you met your goal?  You must make them measurable for them to count.
• Attainable - choose goals that you can really meet.  If you need to lose 200 pounds, maybe just start with 20.
• Realistic - you might want to work out 6 days per week, but what's really doable for you is 3.  Start there and work up if/when you can!  Three days per week is better than none.
• Time sensitive - set a deadline.  When do you want to meet this goal.  Or how frequently are you going to do whatever it is you're going to do.  For instance, each day, I will eat five servings of vegetables.  Or by June 1, 2014, I will pay off 50% of my debt.

SMART, right?   Now, what are my goals you ask?  Here you go:

1. Each day, I will eat at least 2 servings of fruit and 5 servings of vegetables. (I'm close on this one, but not as consistent as I would like.)
2. I will drink 56 oz water every day.  (This one is a stretch for me, since I'm like a camel - who drinks a lot of coffee.)
3. Three days per week, I will engage in at least 30 minutes of physical activity. (Seeking out a yoga class one day per week to help me get 1/3 of the way there!  Plus I bought a super cute running skirt today to help me be motivated - cute workout clothes does that.)

Source

Just three health related goals this year.  I started today.  I'm off to a good start!  What are your goals? Share them here.  Be healthy!

Coffee or Tea

I love coffee.  I like tea.  I don't find myself torn about either one, but I find the controversy over coffee and tea consumption interesting.  Should we drink either?  Are they bad for us?  Are they good for us?!  What's a bitter beverage lover to do?

Homemade Latte with whole milk and a little Cinnamon = ~60 cals and 4g fat

The truth is the same for many questions about nutrition - it depends.  Overdoing it on caffeinated beverages is a bad idea.  Since caffeine is a stimulant, it can certainly cause in increase in heart rate, which isn't good for those who already have high blood pressure.  In addition, it can interfere with sleep.  For those who are particularly sensitive, caffeine can interfere with falling and staying asleep for hours after being enjoyed.  Finally, if you like your sugar with a little coffee or tea, you could have problems.  While coffee and tea are nearly free of calories on their own, when you add several teaspoons of sugar and cream, you can quickly approach a hundred calories per cup.  Don't even get me started on the coffee shop specialty drinks that can run well into the hundreds of calories - even close to a THOUSAND for one grand cup.

Tall PSL = 330 calories and 14g fat

But if you're drinking 3 cups or less a day and avoiding all the added fat and sugar, there may be some benefits.  Researchers have found that coffee and tea contain potent antioxidants.  They may help control blood sugar.  People who drink modest amounts may benefit from the mental alertness (though overdoing it really lessens this over time) caffeine provides.  So if you like coffee or tea, enjoy them...in moderation.  Be healthy!

Ten Days to Go - How is your heart?

Well, here we are...10 days until Christmas. I've been swamped with no time to focus on writing here (I write a lot for paid work and that gets my time first!).  How about you?  Are you ready?  Are you stressed?  Do you remember the reason for the celebration?  How is your heart?

I'm as guilty as anyone about getting caught up in the rush to the "finish line" and forgetting to keep things in perspective...forgetting about the importance of the anticipation of Jesus.  That's what these 10 days should be about.  In ten days, we celebrate the fact that heaven opened up and sent THE Savior of the world.  God looked down on all that he'd created and realized we needed help.  In his incredible mercy, he took pity on the human race and delivered unto us a child.  But not just any child.  His child.

As a new mother, I cannot imagine sending my child out into this cruel world...to die a horrible death...to suffer at the hands of others...to save selfish, ungrateful, unkind...me.  Yet, I am immeasurably humbled at the thought that while I was still an enemy of God, he chose to redeem me with his own son and he chose a young, inexperienced, unassuming, but sold-out girl to do it.  Of course, Mary did not know at first what would be asked of her child, how her mommy heart would be broken.  What a gift that the Lord did not reveal to her the fullness of His plan, because she might not have been able to handle it.  I don't think I could have.  Thank you, Lord for loving me.  For demonstrating your love and compassion by walking alongside those who are willing to walk in your way - even when it doesn't make sense to them, You steady their path and give light to the next step leading them to Your will.  Thank you most of all for Jesus.

Luke 1: 30-38
30But the angel said to her, “Do not be afraid, Mary; you have found favor with God. 31You will conceive and give birth to a son, and you are to call him Jesus. 32He will be great and will be called the Son of the Most High. The Lord God will give him the throne of his father David, 33and he will reign over Jacob’s descendants forever; his kingdom will never end.” 

34“How will this be,” Mary asked the angel, “since I am a virgin?”

35The angel answered, “The Holy Spirit will come on you, and the power of the Most High will overshadow you. So the holy one to be born will be called the Son of God. 36Even Elizabeth your relative is going to have a child in her old age, and she who was said to be unable to conceive is in her sixth month. 37For no word from God will ever fail.”

38“I am the Lord’s servant,” Mary answered. “May your word to me be fulfilled.” Then the angel left her.

 

Crockpot Cauliflower Soup

It was cold here - freezing cold.  Then it got warm.  Now it's rainy, but still warm.  Like 70 degrees warm.  It's December in Atlanta and this is what you have to expect!  Even with the warm up, I still love soup.  Winter and soup just go together.  I make soup in the crockpot about once a week in the colder months and we eat on it all week.  I think cauliflower is an underrated vegetable.  It's deliciously versatile.  You can mash it like potatoes, roast it like a root vegetable, grill it like steaks, and steam it.  It also makes great soup, like this one.

Ingredients:
1 head cauliflower, chopped
1 onion, chopped
2 medium or 1 large carrot, chopped
1 medium sweet potato, peeled and chopped
2 stalks celery, chopped or sliced
32 oz chicken broth
2 tsp grated fresh ginger
1 tsp cumin
1/2 tsp cinnamon
1 tsp garham masala
2 tsp turmeric
salt and pepper to taste

Add everything to the crockpot and cook on low about 6 hours. 

Using an immersion blender, puree the soup.  I like to leave it slightly chunky, so I only puree partially.

Serve with fresh crusty rosemary bread and salad.  It's better the second day!  Be healthy.

Honestly...Sometimes I don't want to be nice

Recently, I was having a "moment" and broadcasted it on Facebook.  It went like this, "Can I be honest?  Sometimes I don't want to be nice."  I was surprised by the response from my friends and connections.  Dozens of people 'liked' my status and it drew lots of comments.  I generally stick to positive messaging and am honestly an optimist anyway so it's usually easy.  However, everyone can resonate with the fact that sometimes we just don't want to be nice.  Whether we're having a bad day, someone's pushing our buttons, or we're faced with someone who is genuinely not nice to us, we all have moments when we don't want to be nice.

Then comes the choice.  I don't have to be nice.  There's no one holding my feet to the fire and making me be nice.  Being nice is a choice.  Most of the time, I make that choice.  Sometimes I fail and I'm a total jerk.  As good as I am at being nice, I'm equally good at being sarcastic and harsh (sometimes better).  While I can choose not to be nice, most of the time that choice hurts me more than anyone else.  Guilty conscience, hurt feelings and damaged relationships aren't worth the choice to act out when I don't feel like being nice.

 He who guards his mouth and his tongue, guards his soul from troubles. Proverbs 21:23

I have to remember that I get to choose my feelings.  I believe that part of being mature is making the choice to be nice, regardless of how I feel.  Children are slaves to their emotions until they learn that tantrums are inappropriate.  We teach them not to hit others, scream or use inappropriate language, and flail around uncontrolled.  Shouldn't I expect more of myself?

He who guards his mouth and his tongue, Guards his soul from troubles. - See more at: http://bible.knowing-jesus.com/topics/Self-Control#sthash.031X1BnT.dpuf

I don't have to be friends with the person on the receiving end. Yet, Jesus calls me to display his love regardless of how I feel and if they become my friend, all the better.  It doesn't mean that I don't get to have a bad day or that I won't sometimes be ugly (southerinsm for being a jerk), but it isn't what I'm called to.

 But I say to you who hear, love your enemies, do good to those who hate you, bless those who curse you, pray for those who mistreat you. "Whoever hits you on the cheek, offer him the other also; and whoever takes away your coat, do not withhold your shirt from him either." Luke 6:27-29

"But I say to you who hear, love your enemies, do good to those who hate you, bless those who curse you, pray for those who mistreat you. "Whoever hits you on the cheek, offer him the other also; and whoever takes away your coat, do not withhold your shirt from him either. - See more at: http://bible.knowing-jesus.com/topics/Self-Control#sthash.031X1BnT.dpuf

I'm called to show people with my actions and attitude that they are important - important enough for God to send his son Jesus Christ for them.  There's no exception to this admonition.  But it's not just about the other person.  The truth is that when I do this, in spite of my feelings, my feelings change.  I change.  Emotionally and spiritually, I become "weller" and get to enjoy a day without less regret.  Along the journey to optimal health, every choice in the right direction is a good one.  Even when I don't want to.  Be healthy!

Keeping It Simple

Can I do this?  Can you?  Want to try?  A simple life sounds good to me today.  How about you? Be healthy!

Four Months!

Today my little man is 4 months old!  What a fun milestone.  He's doing all kinds of cute things - just started rolling over, although he doesn't always know he can do it.  He babbles a lot and giggles and coos.  We'll start solid foods soon, but so far has plumped up beautiful on mommy milk alone.  He's happy and sweet.  He's learning how to sleep better all the time.  (Thank God!)

What?  How's mommy?  At four months seems like a good postpartum check in.  Well, physically I feel good.  A little more sleep would give me more energy, but that will come.  My body has just about returned to pre-pregnancy status, although there are changes that I think may never be the same again.  I'm still not in a regular exercise routine, but that will come.  Emotionally, I'm doing well.  In spite of occasional total-meltdowns, I am happier than I've ever been.  Learning to juggle all of the things I want to do with all of the things I have to do is the hardest part.  Setting aside my personal ambitions for the work I've been called to is hard.  But I know - every day, I know - it is worth it.  Spiritually, I'm peaceful.  God has filled my life with so much love.  Not just through this baby, but through my sweetheart, friends, family, and (most of all) through Jesus.  It's a good day.  Four months ago, my life changed forever...for the better.

How are you (physically, emotionally, spiritually) today?  Take an inventory.  Be healthy!

Christmas Craziness

Is it me or has the Christmas craziness already started?  Okay, I know it's December, but still!  Shopping, decorating, cooking, scheduling parties, Santa pics, ordering Christmas cards, don't forget stamps, oh and the holiday office parties...whew.  I'm exhausted already.

During the hustle and bustle, be sure to take time to breathe. You should know by now that I'm a big believer in the importance of being physically, emotionally and spiritually well.  Take time to relax and to take care of yourself.  Nourish yourself with plenty of good food - not the crap on the center of the conference table (yes, I know about that).  Drink plenty of water - the winter air and central heating dry you from the outside in.  And be sure to take time to rest and meditate on the reason for the season.

Yesterday was the first day of December and the first day of Advent.  I've never really paid too much attention to Advent.  I came to Christ as an adult and in a relatively nontraditional church.  Now I attend a very nontraditional church.  Advent always seemed like something for Catholics or more orthodox Christians.  But the more I know my God, the more I revere his presence.  The more I want to find intentional ways to stop and BE WITH Him.  Advent is about the anticipation of Christ's birth - the Savior of the world coming in the flesh for you and for me.  We are observing Advent in our home by reading specific passages each day from yesterday through Christmas day.  We have to do it at dinner, because it's just the only moment when we are all settled in the same place together and able to give the Scripture and each other our undivided attention.  It works and we believe is establishing a wonderful tradition for our family!

The house is decorated.  Gifts have been purchased.  All that remains is the arrival of the most special guest.  Be healthy!

The Day After

How are you this morning?  Sitting in a sea of regret?  Beating yourself up for overeating or overdoing it?  Or are you comfortable with the idea that you may have splurged yesterday, but it's just one day?  Were you loving and patient with yourself and others?  Did you get to the end of the day and feel like it was a total blur, like you couldn't remember any meaningful conversations?

Life is one day at a time.  Maintaining a healthy lifestyle is too.  The only useful thing about looking back at yesterday is as a means to determine what we can do differently to help us get where we want to be tomorrow.  If you weren't as successful in maintaining self-control, exhibiting patience and a loving attitude, or in enjoying the moments with friends, family and loved ones, take a moment to consider what happened.  Here are some useful questions:

• How did I feel most of the day?  Perhaps you were consumed by preparations, stressed about the crowd (even if it was your family!), dreading the temptation of all that food, or anxious about what your great aunt Mildred was going to say about your weight/dating/home/etc.  Be honest with yourself.
• What actions made me feel most proud?  What do I regret?
• How did I prepare for the day?  Did you make plans, pray, and ask for help?
• What can I do differently next time?

Perhaps you had a wonderful day, where you enjoyed the time spent and were mindful about the purpose of the day.  Great!  Congratulations on a peaceful day.  If you weren't, take some time to  consider what you can do differently to achieve that next time.  And then spend some time today unwinding, relaxing and breathing.  The holiday season can be so hectic.  Be intentional about finding rest and purpose in it.

Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will
find rest for your souls. ~Matthew 11:29

Happy Thanksgiving!

Walking the talk, we go up early on one of the coldest Thanksgivings on record to participate in our annual 5k. A healthy way to start, a gift of service to a local charity and a legacy of both for our son.

I'm grateful for good health, family, friends, met needs, and (most of all) Jesus.  Happy Thanksgiving, y'all!!

Thank You for Your Patience

Are you the patient sort?  If you are and your in my life, oh my goodness thank you.  I've needed so much of it these days, as I've been short tempered and so, so forgetful.  Lack of sleep and distraction combine to make me forget the most simple and the most important things - doctor's appointments, birthday parties, and milk.  If you've been on the receiving end of that recently, thank you for your patience.  I hope to regain my brain again in about 18 years.  Hang in there with me.

As for me...I am not especially patient.  I've gotten better, but inside me is still a little impatient toddler.  I know that it's true about me.  Here's what else I know.  Impatience is not loving.  It is not kind. It is not conducive to wellness and peace.  To me, impatience is really about arrogance and pride.  It says, "I'm so important that you wasting my time (even when I don't have anywhere else in particular to be) makes me angry.  When you ask that same question again it makes me frustrated with you, and (perhaps) doubt your intelligence"  Of course, no one would admit that this is what's on their mind and they may not even realize it - I don't always realize it.  Yet, I find myself on the giving and receiving end of this attitude more often than I would care to admit.

More than anything, it does not reflect the love of Jesus, which is so essential to me in my life.  I know that I don't do it well, but my goal really is to love others so that they can see Him. 

A hundred years ago I was a bartender and I used to say, you never know what someone's been through before they got to me, so I'm going to be nice to everyone who comes to my bar.  (Another Harvey quote: "No one ever brings anything small into a bar." E.P. Dowd)  Whether your bar-tending, cashiering, car pooling, or mommying - whatever you're doing - this truth remains: People need patience with others and with themselves.  At this time of year, especially.  Today, I'm going to practice patience and invite you to join me.  One moment at a time.  Be healthy!

Meatless Monday Recap

Often we enjoy a vegetarian dinner on Monday nights - sometimes we have meatless Tuesday or Wednesday instead.  My husband, in spite of being green-vegetable-averse, is very tolerant.  Last night's meal was a winner!  Roasted butternut squash and soysage pasta.  Yum!  Here's the deal:

Take one butternut squash, peal and chop into about 1" cubes.  Toss with some extra virgin olive oil (BTW, this is the only olive oil I ever use), salt and pepper and some fresh thyme and roast at 400 degrees for about 25 minutes, stirring once about half way. 

Meanwhile, get your pasta water boiling.  Chop 1/2 an onion and saute over medium low heat in a little olive oil.  Crumble the soysage into the pan and brown. 

When the butternut squash is almost finished, toss your pasta into the water and cook for about 6-8 minutes or as directed.  In this case, I used egg noodles.  When the pasta is ready, add it directly to your soysage and onion mixture with about 1/2 cup of pasta water and stir, scraping up the bits off the bottom of the pan.

Add the roasted butternut squash to your pasta mixture, along with 1/4 cup of chopped fresh parsley and stir gently.  Voila!  A delicious and beautiful dinner in about a half hour. 

I served with fresh green salad.  Delish!  You could certainly choose a more nutritious pasta - like whole wheat or a blend, but I used what I had on hand.  This would also be fantastic with a spicy Italian chicken sausage (dh's request for next time).  Fall and winter are ripe with delicious produce.  Be creative and enjoy the abundance, even when the weather's too stinkin' cold!  Be healthy!!

My 5 Favorite Cookbooks - #2

#2 on my favorite cookbook list is this Betty Crocker's Cookbook.  This cookbook is from 1977, when I was 3 years old.

I can't say that I've used this cookbook, but it stays on my counter top in a prominent place.

It belonged to my Grandmother.  I think that my Grandma Betty (ironic, I know) is the reason I love food so much.  Maybe even the reason I became a dietitian and really do believe that food can heal your soul as well as your body. 

She had these perfect long fingers and long fingernails.  Her hands were magic because they knew exactly how much of this or that you added to the biscuits to make them perfect every time, just by the feel of the dough in her hands.  And she gave great big strong hugs and she had an amazing sparkle in her eyes.  When I was growing up, our most common meal at her house was fried potatoes, pinto beans, and corn bread.  There might have been some meat eaten, but I don't remember.  Her biscuits were melt-in-your-mouth good.  I have often said that when I get to heaven, I know she'll be there waiting for me with a big hug and a plate of warm biscuits.  I look forward to that.

Sunday Solitude

Solitude is a gift.  Moments alone to reflect, pray and meditate are vital.  Often these moments come as I rock a restless baby.

Today, I'm thinking about my friends, family and those around me in need.  Lifting them one by one in my mind, I pray.

Lord, give her strength, give him wisdom, bless their home, bring him peace.  Father, thank you for the gift of my friends and family.  Thank you for the works you are doing in their lives.  Thank you that you are already in their tomorrows.  Give them peace today.  I'll take some too. 

xo & amen.

Do you eat for any other reason?

I was reviewing a client history form recently and came across this question of her - do you eat for any other reason [than to nourish your body]?  I think we all do.  I do. My guess is that you do too. 

The truth is that food and drink are part of our lives in many different ways.  Coffee as a morning ritual; birthday and wedding cakes; champagne to toast the new year; lamb at Easter; and potato latkes for Hanukkah. These are just some of the well-recognized ways that food is part of our lives.

You may have your own food rituals or habits.  Usually the center around other people and social events. As we approach the holiday season, there'll be lots of these.

There's nothing wrong with having these rituals or using food for more than just fuel.  One reason dieting can be stressful and one reason they fail is that a dieter may feel a sense of loss or over-restriction.  If an (non-medically necessary) eating plan makes it hard to participate in celebrations with your friends and family, it's unlikely to last. 

Source

The truth is that you can enjoy your favorite foods AND adopt a healthy lifestyle (see my Thanksgiving tips. The secret is moderation - a small serving will do - and balance - 80% super nutritious foods and up to 20% indulgence. A registered dietitian can help you create a plan and provide the support and (gasp!) accountability that you may need to learn to successfully navigate these food-filled events. 

Celebrate the season.  Enjoy a small cup of eggnog, slice of pecan pie, or gravy on your turkey.  Don't go overboard.  And don't feel guilty.  Be healthy!

From Decor to Dinner

Using fruits and vegetables can be a fun and unique way to decorate.  And when you're tired of the decorating part, they can sometimes become more than just fodder for the landfill.  Remember reduce, reuse, recycle...yeah, I'm learning to be a pro.

Pumpkins are a natural choice for this time of the year.  We put out four pumpkins at Halloween - two were carved and the other two were smaller pie pumpkins.  Pumpkin is a deliciously nutritious winter squash that's a yummy source of fiber, vitamin A, potassium and vitamin C. 

Today, one of the smaller pumpkins met his demise...and turned into a delicious dinner!

Don't be intimidated by winter squash.  All you need to do is cut it in half, scoop out the seeds, peel the flesh, and chop it up.  Easy-peasy, lemon squeezy. 

This fragrant soup is simply delicious and the garam masala gives it a spicy, warm flavor.  It should be topped with a bit of Greek yogurt (it's in there, but sunk!) and pumpkin seeds.  We enjoyed it with a fresh green salad topped with Bosc pears and blush vinagrette and whole wheat dinner rolls.  Even the hubs ate it up.  Perfect cool weather meal. 

Pumpkin Soup

2 Tbs extra virgin olive oil
1/2 medium onion, finely diced
1 tsp ground cumin
1 Tbs garam masala
2 medium carrots, chopped
4 cups pumpkin
6 cups low-sodium chicken or vegetable stock
salt and pepper to taste

In a large heavy bottomed pot, add olive oil and onion and saute over medium heat until transleuscent.  Add spices and stir fry about 1 minute until fragrant.  Add carrots and cook 2 minutes more.  Stir in pumpkin and cook another minute.  Finally, add stock and bring to a boil, then turn down to a simmer.  Cook 25 minutes and then taste.  Add salt and pepper to taste.  Finally, puree using an immersion blender or in batches in a blender.

This soup is really good for you.  Plus it tastes really good.  You've got an extra pumpkin out there, right?  Make it. Be healthy!

Thanksgiving Tips

Thanksgiving is only a week away!  Don't even get me started on what that means about Christmas - holy cow.  Thanksgiving is like the Superbowl of eating. It's the day when everyone seems to completely forget themselves and stuff themselves like they're the turkey.  According to the Calorie Control Council, people may eat as many as 4,500 calories during and around the Thanksgiving meal - that's nearly three days worth of calories for most people!

If you don't want to end up sick at your own behavior, consider these tips for a healthier Thanksgiving day:

1. Start the day burning some calories.  Across the country there are charity walks and "gobble" events - 5k, 10k or more will help create a negative balance to balance your calories later.  Plus you'll be doing good for someone else.  If your town doesn't have an event, take a very brisk, very long walk and get the whole family out for a game of touch football or tag after the meal.
2. Drink plenty of water and not much else.  Liquid calories don't trigger satiety the way that food you chew does, so beer, wine, and sodas (or sweet tea if you're in the south like me!) just add to the bottom line.
3. Take a dish to share.  Make it a nutritious and tasty choice.  Choose something you feel good about eating and which you can eat plenty of - salads, fresh vegetables simply prepared and fruit salad are all good choices. 
4. Don't skip meals.  Letting yourself show up at the Thanksgiving feast hungry is an invitation to gluttony.  If you're too hungry, you will not make wise decisions.  Which leads us to the final suggestion...
5. Choose wisely.  Make sure that at least 1/2 of your plate is made up of fruits and vegetables, 1/4 of the plate can be grains or starchy vegetables and the final 1/4 can be meat.  Limit servings of foods that are high fat and/or high sugar (like sweet potato casserole) or consider them your dessert.  Speaking of dessert...a few bites goes a long way, especially after an enormous plate of food.

Of course, be sure to focus on the reason for the day - a day to give thanks.  Thank God for the abundance you have in your life - not just on your table.  Be grateful for the gifts of family, friends, health, and financial blessing.  Take time to number your blessings and know that there are reasons to be thankful all around you. Be healthy!

 

Give thanks to the LORD, for he is good; his love endures forever. 

1 Chronicles 16:34

Wonderful Wednesday

Wednesdays are wonderful because they are the passing of the 1/2 way point to the weekend.  I know that I am not alone in this because so many people call it hump day and celebrate this day with long sighs...inaudible to some, but I hear them. 

Seriously, Wednesday is wonderful.  If you don't think Wednesday is wonderful, you should practice saying that it is.  Your brain will be tricked very quickly into thinking that Wednesday is wonderful.  That's how affirmations work.  We reprogram our brains to think what we want them to think.  It will work with other things too.  For instance, say "I love my job" every morning.  Even if you don't, it will help.  Smiling in the mirror, likewise, will help you feel happier.  It sounds ridiculous, yet it works.  When we do the action or say the words, our emotions follow.  In that way, we are in charge of our emotions, not the other way around.  In fact, this reminds me of one of my favorite quotes by Charles Swindoll (you may have heard it before):

"The longer I live, the more I realize the impact of attitude on life.  Attitude, to me, is more important than facts.  It is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think, say or do.  It is more important than appearance, giftedness or skill.  It will make or break a company... a church... a home.  The remarkable thing is we have a choice every day regarding the attitude we embrace for that day.  We cannot change our past... we cannot change the fact that people will act in a certain way.  We cannot change the inevitable.  The only thing we can do is play the one string we have, and that is our attitude... I am convinced that life is 10% what happens to me and 90% how I react to it.

And so it is with you... we are in charge of our Attitudes”

If you've been a slave to your emotions, today is a good day to do something different.  Choose your attitude.  Have a wonderful Wednesday!

Cookies and (Mommy) Milk

Breastfeeding is hard work.  It can be exhausting for moms, frustrating for babies and incredibly beautiful at the same time.  In addition to a variety of physical benefits for moms, including helping melt away pounds postpartum, it also helps facilitate a deep level of bonding between mother and baby.  For a small number of women, breastfeeding isn't an option because of health reasons or other physical limitations and for others it becomes too difficult in the face of managing so many other demands of caring for a new baby.  There is no nutrition that is equal to breastmilk, since it provides the perfect nutrition for your baby, plus passes along some immunity and introduces good bacteria in a way that formula does not.  That said, formula is the next best choice and the most important thing is to feed your baby the best you can and give him plenty of love and attention.

One frequent concern and challenge is whether or not mom is making enough milk to support a healthy baby.  In general, if baby is growing well and having regular wet and dirty diapers, there is no need to worry about volume.  Here are some keys to help support adequate milk production:

• Eat enough calories.  It takes as much as 800 calories to produce breastmilk (which is why many breastfeeding mommas experience great weight loss).  Don't worry about weight loss, especially during the early months of breastfeeding.  Eat enough to support yourself and the milk that your baby needs.  Eating too few calories could result in low milk production.
• Drink plenty of water.  Being properly hydrated during pregnancy was essential - nothing's changed.  Postpartum, you will be losing a lot of fluid as your body sheds the excess fluid it needed to support baby in utero, plus now you will be losing fluids as you feed junior.  Being dehydrated may contribute to low milk production.
• Discuss any medications or supplements with your physician or midwife to determine their safety during breastfeeding.  Some substances can pass through breastmilk to your baby, so be sure you discuss it with her before trying any home remedy or supplement to increase your milk supply.

There are some out there who believe in the possibility that certain foods can support lactation and maybe they do, but I could find much research to support it.  Oft cited foods include oatmeal, brewer's yeast, walnuts, and flax meal - really nutritious foods without a doubt.  Oatmeal provides slowly digested carbohydrates and fiber, which help provide energy to tired mommas and promote, er...regularity.  Brewer's yeast is a source of B vitamins, also important for energy production.  Meanwhile, walnuts and flax are good sources of omega-3 fatty acids to help fight inflammation and which some studies have linked to lower incidences of postpartum depression.  So whether or not these foods make more milk, they are certainly foods worth eating.  Here's my favorite way to bring these foods together - in a cookie!  Whether your breastfeeding or not, these delicious cookies (which are almost like granola bars) are good stuff.

Yield: 28 cookies

• 2 c whole rolled oats 
• 1/2c flax meal 
• 2 heaping Tbs nutritional/brewers yeast 
• 1tsp salt 
• 1Tbs cinnamon
• 1/4c milk 
• 1 egg 
• 2Tbs olive oil 
• 3Tbs molasses 
• 1/4c brown sugar
• 1/4c raisins 
• 1/4c chopped nuts 

Mix all of these dry ingredients, oats through cinnamon, together in a large bowl and set aside.  Mix all wet ingredients and sugar together in a small bowl and add to dry ingredients, stirring just until everything is moistened.  Add raisins and nuts and fold into mixture.

 

Portion cookies by large tablespoons on prepared sheet pans. Bake cookies at 350 degrees for 15-20 minutes or until golden.  Enjoy with your favorite tea or milk.

My 5 Favorite Cookbooks - #1

I have a huge collection of cookbooks.  Probably well over a hundred.  That may not be many to a crazy foodie, but it's a few too many to me.  Yet, I don't have any interest in getting rid of even one.  I know, it makes no sense.  At any rate, I thought it would be fun to share my five favorite cookbooks with you over the next 5 weeks.  It was really HARD to choose just five and I have a lot of other cookbooks that I reeealy like.  If you like this series, maybe I'll share more later.

Disclaimer: This is my philosophy on cookbooks - they are meant to be guides.  Suggestions and inspirations, if you will.  Recipes are ideas and concepts, but don't have to be strictly adhered to.  Baked goods are more of a science and usually a little less flexible, but even then can be "dolled up" and tailored to your taste - or your raisin-hating-husband's taste (P.S. I love raisins).  If you like something a lot, add more.  Don't like something, leave it out.  Most of the time, you can interchange things and the recipe will be more to your liking, not less.  Experiment.  If something doesn't work, do it differently next time.  I almost never follow a recipe exactly and almost never make anything exactly the same way twice.  It's a character defect.

Today I'm sharing one of my favorite go-to books for inspiration - Moosewood Restaurant Daily Special.  Truth be told, I love all of the Moosewood books.  I think I have them all in my collection.  Molly Katzen and the others involved in the development of these recipes have done such a great job of making them simple and approachable, but delicious and exotic at the same time. The recipes in this particular book are the kind that I can go back to over and over.  Almost all (maybe all?) recipes are vegetarian, but don't let that scare you.  Let it inspire you!  This book is full of ideas for soups, salads, sides, and various accompaniments that will transform simple vegetables into mouth-watering meals that your family will ask you to make again.

In the spirit of Moosewood, I wanted to share a big pot of simply yummy vegetarian Autumn Soup.  Hope you like it!

• 2 Tablespoons extra virgin olive oil
• 1 medium onion, chopped
• 2 medium carrots, peeled and chopped
• 2 stalks of celery, sliced
• 1 extra-large sweet potato (or 2 medium), peeled and chopped into ~1" pieces
• 2 cloves garlic, minced
• 2 cups chopped kale (or spinach)
• 1-15oz can low-sodium diced tomato
• 6 cups low-sodium chicken or vegetable stock
• 1/2 cup barley, farro, or brown rice
• 1 teaspoon fresh thyme
•  2 bay leaves
• salt and pepper to taste

 In a large, heavy pot (I use my enamel coated cast iron Le Crueset) heat the oil over medium heat.  Add onion and saute until beginning to turn translucent, about 4 minutes.  Add sweet potato, carrots, and celery and cook about 2 minutes.  Add garlic and kale, stir-frying for about 2 more minutes.  Then, add all other ingredients and bring to a boil.  Turn down to a simmer and cook until grains are fully cooked and the flavors are melded - about 30-40 minutes.  Enjoy with freshly baked bread, a simple green salad and some fresh fruit.

Like it hot?  You could add a teaspoon of crushed red pepper.  Don't like sweet potato (what is wrong with you)? Substitute butternut squash or even fresh pumpkin.  Add a scant cup of 1/2 and 1/2 for a cream soup.  It's your soup, make it the way you like it.

Be healthy!