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!

Serenity

One of my favorite words is serenity.  The idea of peaceful being, present in the moment without being frazzled, resentment aside, anger diffused, and worry thwarted is heavenly.  I have not perfected the art of being serene all the time, but I have found it some of the time.  I believe that being truly healthy includes mindfulness, relaxation, and a peaceful disposition.  As a new mom, I find moments of peaceful serenity even more difficult to find and hang on to, what with the sleep deprivation that some of my friends assure me will never go away and all.  As I'm sure you experience, life can be so fast and demanding.  When I am mindful and aware of myself, I can find serenity in just moments.

First, I take an inventory of my physical self.  How do I feel, physically?  I take a deep breathe, sometimes close my eyes.  If I feel any tension or discomfort, I move or massage that part of my body until it releases or I'm more comfortable.  I might sit on the floor or comfortably in a chair.  I take another slow, longer, deeper breathe and feel the muscles in my shoulders, neck, back relax.  Go ahead, try it.

Research has shown that deep breathing helps relax the muscles, reduce blood pressure, and increase oxygen available to the brain so we can think more clearly.  Most of us are shallow breathers.

Then, try to relax my thoughts.  I try to quiet the voices that are calling me to do this task or make this decision.  For me, it helps to focus on my faith.  Whatever is pulling at me, I imagine laying at the feet of Jesus.  Sometimes I think of Him seated on a throne and I literally approach and put whatever it is in His lap.  I have done this with my work, my past, my marriage, and my son, among others.  I know that He loves me and will take better care of the things that worry me that I ever could.

Finally, I focus on a truth from scripture - a concept, passage, or even just a word to remind me that my life is good.

²⁵ “Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes? ²⁶ Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? ²⁷ Can any one of you by worrying add a single hour to your life?

Matthew 6:25-34

My Heavenly Father loves me and is caring for me now.  He was always with me in my past and is already ahead of me in the future.  I can rest in this moment and know that He is here.  That is serenity. He loves you too.  Take a deep breathe now and find yourself some serenity.

How to Care for Mommy

I've learned a lot about how to care for a baby, how to function on very little sleep, even how to juggle laundry, dinner, and nursing a newborn.  I'm still learning how to care for a mommy.  After such a crazy week, I practiced a little self-care.  If you're not familiar with the concept, it basically means that I did some things that had no purpose except to make me smile, feel good, and relax.  Novel concept, huh?!  We mommys are notorious for taking care of everyone else.  The truth is that we have to take care of ourselves in order to be able to take care of others well.  I enlisted the help of my favorite aunt to care for Baby G for a few hours so that I could do that.  It doesn't have to be an expensive spa day, although that would be awe-some.  It can just be indulging in s-l-o-w-l-y enjoying some of your favorite things.  Being mindful and present in your/my life.  Here's how I did it.

I drank a latte.  Even though I made it myself, it was a treat. 
Real foamed whole milk and cinnamon - didn't spare anything and I drank it slowly.

I went shopping. By. My. Self.

Bought this cute Anthropologie sweater - perfect with a chunky black belt, tights or leggings and boots - for a steal.

And this denim jacket (ignore the pants and imagine it with something way cuter).

I went outside and stood in the sunshine.

And took a brisk walk.

Then, I listened to my baby babble and laugh and I kissed him all over his face.

I took some time to breathe and remember that life is one day at a time.  Today is good.  Whenever today is.  How will you take care of yourself today?

Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own. - Matthew 6:34

On Balance

I'm feeling completely out of balance.  There, I said it.  With my little guy just having turned 3 months old (actually 14 weeks already - how did that happen?!), I feel like I should have it all together by now.  Shouldn't I be able to spread my time out equally to cover maintaining a beautiful and clean home, prepare beautiful and delicious (not to mention perfectly nutritionally balanced) meals, and an successful career, all the while regaining my pre-pregnancy (or better) body and looking beautifully rested?  Come on!  When I'm thinking like this, I have to ask myself, is it about me or everyone else?  Am I worried about the image or the reality of my life?  Who cares anyway?
 

Source: I have no idea. Found on FB and saved weeks and weeks ago. I'll do better, I promise. 
If it's yours, please let me know and I'll credit you or remove it - your choice.

Last Friday, I missed a meeting. Granted, I didn't get a meeting reminder on my not-so-smart phone (which is my brain some days), but I knew I had a meeting.  I returned home from some time at the office and planned to join the meeting by phone, but the wheels fell off and my son needed all of my attention.  He got it.  The meeting went on without me.

Tuesday, I missed another meeting.  My childcare (which is totally reliable and seriously wonderful) fell through - I didn't want a vomiting nanny anyway.  I see you shaking your head in agreement.

I'm at least a month behind on reading for some volunteer work that I do.  I may never catch up.

I double booked myself this week on at least two occasions. 

The laundry is about to swallow me.  I don't think I have another clean bib in the house and my little guy's cloth diapers are almost all dirty.  We're about to be down to the ragged ones - you know, momma, the ones that you never use and often think about cutting into cleaning cloths?  Yeah, those.

And yet...the days go on with a familiar and comfortable rhythm. I wake up to find my sweet little guy smiling in his crib, ready to start the day.  Nurse, change diaper, change clothes (sometimes multiple times for both of us), play, nap - repeat.  In between, write, email, call, let the dog out - let the dog in 42 times.

Source: As above.

Balance is an illusion - much like control.  We can't control everything, but we can control some things.  I can't control anything beyond what's sitting in this seat.  Sometimes I don't feel like I can control that.  What I can control is my attitude, my self-talk.  My reactions.  My choices.  I choose to breathe.  I choose to relax.  I choose to receive love and joy and peace from my Heavenly Father through His Word and the gifts of my sweetheart, my precious little boy, and my loyal pup.  For me, that's what real balance is - everything else is...everything else. Have a healthy day!

5 Tips to Evaluating Nutrition Information Online

There is so much junk information out there about nutrition.  If you want to be confused, just pick a topic and conduct an internet search.  You'll get a variety of opinions, answers, and "experts" who claim to know the secret scoop.  Unfortunately, the world wide web is a bit like the wild, wild west when it comes to information and there's no sheriff in town to protect the truth.  As a smart consumer (and I know you are), it's up to you to determine what's true and what's not.  Here are my top five tips for evaluating nutrition information online:

1. Know the source.  Reputable hospitals like Mayo Clinic and Children's Healthcare of Atlanta have great websites with general consumer information.  The American Academy Pediatrics's consumer site and Academy of Nutrition and Dietetics has some good information too.  Weight Watchers has good stuff (even though they're selling a service).  Jane, the girl who changed her eating and lost a hundred pounds is a great source for encouragement and personal testimony.  She can probably also share some great practical tips about weight loss, but she probably can't tell you how you should eat to manage your thyroid condition.  And even if you find someone who does have your same health issues, you're different people and nutrition needs for disease management are very personalized.
2. Be critical of "research".  Are you reading someone's opinion or a summary of actual, real research? Is it based in science - real science? Was it published in a peer reviewed journal?  The best research is done as double blind placebo controlled studies, but few nutrition studies are done this way because they're hard to do and expensive.  If it was a study, how many people were included?  Finally, who funded the study and are they trying to sell you something?  Yes to this question in my opinion automatically ensures bias.  Here's a good list of evaluative criteria to consider.
3. Beware of they're selling anything.  Sites that have a monetary motivation often include some sensational information regarding nutrition.  Their goal is NOT to make you healthy, their goal is to get you to buy their products, again and again.  Be suspicious of these sites, especially if they sell supplements (they're some of the worst offenders!).
4. Test the information.  As your doctor, your registered dietitian, or search the literature yourself to see if the claims are true - especially if they claim to have found a secret that someone is trying to hide from you.  GoogleScholar.com is my BFF.  I find tons of awesome information about nutrition by searching the scientific literature here!
5. Trust your gut.  If you don't feel right about something you read, trust your gut.  You shouldn't believe everything published on the internet - that's like believing everything every stranger you meet says to you.  If it sounds too good to be true and your intuition says "this doesn't seem right" - go with it and find your answers somewhere else.

If you're looking for help in a certain area of nutrition, I encourage you to find a registered dietitian nutritionist.  They can help you evaluate claims, find the best products and/or plan to meet your specific needs, and serve as a trusted guide through the maze of nutrition information out there.  Your health is worth the time and investment.  Be well!

Beginning...Again

My friend Karen used to say, Sherry, you can start your day over anytime you like.  It's advice I've taken time and again in my life.  Whether to restart a day, a week, month, career...whatever.  Now I'm applying it to my blogging.  I'm beginning again.  New address (URL), same me.  My friend also used to say, no matter where you go there you are.  Ha!  Translation: you can move, but not away from yourself. More than anything, my friend helped me learn that everything we do is done one step, one decision, one day at a time.

I would like to source this, but I have no idea where I got it.  Sorry!

As I begin (this blog) again, my life is different and I have so much to share!  In August, my Sweetheart and I welcomed a new little one into our lives with the birth of our first child, baby G.  He's the joy of my days and a happy, healthy, bouncing baby boy.  Growing like crazy and we're learning as we go.  Some of my posts will be about him.

They say a baby changes everything and boy is it true!  My life is very different than it ever has been before.  My schedule is...well, unpredictable. I'm in new territory, learning to care for every need of another person.  My body is different after growing a little human being and then birthing him into the world.  I'm emotionally more raw and sensitive than I can ever remember. (New mommas, can I get an Amen?!)  Even my thoughts and feelings on nutrition have changed a lot.  From the time I found out I was pregnant, I began to be even more careful and thoughtful about what I eat.  Some things that never bothered me before suddenly became unacceptable foods to eat.  I'll be sharing bunches of that here, I'm sure.

About 1/2 way, full term, and about 6 weeks post-baby!

Finally, I've got a new job.  Or rather...and old job.  Mommying is now my #1 job!  Now, I know my friends who work outside the home mommy their children as their most important job too, so don't get me wrong.  What I mean is that it's the job that takes my days and nights nearly 24/7.  I decided not to return to my (wonderful) job in marketing for a commodity board, but instead to cut back my hours and work contract so that I could work from home most of the time, devoting myself more fully to daily being a hands-on mom.  After all, at nearly 40, I waited a long time to get this job - I want to enjoy every moment.  Balancing being Mommy with being Dietitian Sherry will be an important topic.

Serious multitasking happening here.

Let's review...what can you expect from this blog?

• Posts about all things baby - breastfeeding, sleeping (or not), scheduling, introducing solids (coming soon!), cloth diapering, skincare, getting your body back, etc. etc.  Want to know a secret?  Sometimes I feel clueless too, but I'll share what I'm learning.
• What to eat - and NOT eat - and how to select, prepare, and get your family to eat nutritious and delicious foods.  This is no tease, I'm serious.  My green-vegetable-averse husband eats nearly everything I prepare for him.  I'll share my secrets!
• Balance - how the heck do I do it all?  I don't, but together we'll talk about how to do what we can and do it well.  This includes faith, basic husband care, balancing baby, home and career.  Confession? I don't have this all figured out either, but I'm learning to give myself grace, pray for guidance and lean into the supports God has placed around me.
• Random nutrition stuff - I love nutrition (and food).  My areas of special interest include food allergies, digestive health, vegetarianism (or flexitarianism), the microbiome/probiotics, and really delicious, healthy cooking. Tune in for regular doses of nutrition randomness.

So that's it. My weekly, semi-daily, regular dietary confessions.  Hope you will make this blog a regular part of your day as I regularly share my heart and whatever wisdom I've been given.  Be healthy!