Q1 Check In

Hey, you.  How's it going?  Remember those resolutions, er - goals we made in December for the coming year?  How are you doing with them?  As a reminder mine were: to eat more fruits and veg - check.  Drink more water - hhhmmm..still need to work on that one. Exercise 30 minutes, 3 days per week - this one I've gotten much closer to reaching, since I have been exercising almost every day.

How about you?  We're getting ready to start Quarter 2 (Q2), so it's a good time to retool and start again if needed.  Assess where you are and adjust.  Keep moving toward your goal.  The only race you're really in is against yourself.  If you've gotten off track, get up and get going again. You can do it.  Be healthy!

What do I eat? What should you eat?

Food.  Real food.  Minimally processed.  Mostly plant based.  Not too much, but enough.  Some fat, some sweet, some bitter.  Perhaps a little wine.  Not much meat, but yes to fish.  This is how I eat.  It's how I feed my family.  It's what the experts recommend...

Dr. David Katz sums it up beautifully in an Atlantic article based on his most recent study. 

"A diet of minimally processed foods close to nature, predominantly plants, is decisively associated with health promotion and disease prevention."

He suggests that 50-80% of diseases could be prevented through nutrition and lifestyle change alone.  That's powerful information.  This weekend is a great time to start.  Go to the farmer's market.  Turn over your pantry, freezer, fridge and replace what's there with what should be there.  Or restock if you're already making the right choices.   A registered dietitian nutritionist is a great person to help you implement the latest recommendations.  It's one thing to know what you should do, it's another to actually do it.  Working with a pro is an investment.  Imagine how much money you will save on medication and medical intervention.  Be healthy!

Menu Planning

Do you plan your menu for the week?  I do.  Of course, I'm super flexible about it.  I plan a menu, then I make adjustments as needed.  Sometimes I think I'll have more time for prep and cooking, but then the wheels fall off and I run out of time.  I punt.  Make adjustments.  Figure out an alternative.  Of course, I try to anticipate that when I'm making my menu by mixing some quick and easy meals with some that require a little more effort.  Here are a five tips that I use to make my menu planning a success:

The window with no panes serves as meal planning central in my kitchen. 
Using dry erase markers makes it easy to make adjustments whenever needed.

1. Think about the overall load for the week.  For me, that means, when will I be in my office vs at home? Do I have other appointments, especially in the afternoons?  Will I have help - and if so, on what days?
2. Consider what's on hand.  What do I have in the fridge that must be eaten soon or tossed - those things go on the menu early in the week.  Don't forget the freezer and pantry!  Periodically, I turn the freezer upside down so I don't end up with freezer burned veggies, meats or seafood.



By prepping veggies in advance, I can pull together a
stir-fry dish in less than 20 minutes.

3. Shop.  After considering my week and taking inventory, I go grocery shopping.  I buy based on season, freshness, and price - not always in that order.  If I find something that's just a smokin' deal, I buy it and then fit it in.  For instance, today when I went shopping, my market had a ton of marked down produce.  Some of the veggies were a bit blemished, but not bad at all and all were perfectly edible and nutritious - they just may not have looked perfect.  I purchased pre-bagged beets, cauliflower, lemons, bell peppers, and cherry tomatoes for less than $1 per bag.  They'll each work their way into this week's menu - in fact, tonight we had mashed cheesy cauliflower, tomorrow we'll have stuffed peppers, lemon for salmon later in the week, and I'll have beets and tomatoes in my salads.
4. What can I prep in advance?  For instance, tonight I roasted and chopped beets for salads for the week.  I just wrapped them in foil and tossed them in the oven at 350 when I started dinner.  They roasted for about an hour and a half.  After dinner, I pulled them out to cool, then skinned, chopped and refrigerated.  Often I chop onions early in the week for meals all week.  I wash and prep produce on Sunday night, like broccoli, cabbage, carrots etc. to make stir-fry - a meal in 20 minutes when the chopping's all done in advance.
5. Be flexible.  I planned my menu this morning.  But after shopping, I made some changes.  As the week goes on, I may make additional changes.  

Meal planning is fun and easy, once you get the hang of it.  I write my weekly menu on a window in the kitchen - you could use a wipe board, notebook, or your smartphone.  There's no substitute for planning and it doesn't have to be perfect.  The point is to have a basic plan, so you're not struggling at the end of the day - so you avoid the "easy" route (fast food) and nourish yourself instead. Do you plan meals in advance?  What are your best tips?  Be healthy!

Shells Stuffed with Creamy Ricotta, Mushroom & Spinach

Boil 1/2 package of large pasta shells and drain.  Meanwhile...

Mix together 1 container ricotta cheese + 1/2 cup shredded mozzarella + 1 egg + 10 oz defrosted and well-drained spinach.

 Saute 1/2 package sliced mushrooms + 1/2 chopped small onion + 2 minced cloves garlic.

 Add mushrooms to spinach mixture and mix thoroughly.

 Lightly spray a 13" x 9" pan and spoon in a thin layer of spaghetti sauce.

 Stuff each shell with a heaping tablespoon (or 2) of ricotta mixture and place in pan on top of sauce.

 Top with spaghetti sauce + 1/4 cup water. Cover with foil and bake 30 minutes in a 350 degree oven.

 Remove cover. Top with 1/2 cup mozzarella and bake 5 minutes more.

Serve with a mixed green salad.

Smile because you made a delicious, nutritious, vegetarian meal and everyone will love it!  Be healthy!

Treating Impotence

I don't watch a lot of TV, but when I do I always end up a little peeved.  Between crappy acting, predictable plots, and unnecessary language, there are all of these commercials that drive me nuts.  Whether companies are hawking lousy for you food or a variety of drugs with a disclaimer that'll make you shiver, the advertisements are often more interesting to me than the shows.

Most recently, I was watching a man-show with my husband (you know, one of those survival shows) and there was an ad for Viagra.  While I have absolutely no problem with anyone wanting to preserve their sex life (and have no opinion on Viagra, per se), I've never heard anyone talk about the reason impotence is a problem - the root cause.  Like so many medications pushed out by pharmaceutical companies, medications like Viagra temporarily treat the symptoms, but don't address the root problem.  Men experiencing issues with impotence should see a doctor first to determine the reason it's happening, not just to treat the symptoms.

Like many...ahem...uncomfortable symptoms, impotence likely isn't the main problem.  Impotence may actually one of the first symptoms of cardiovascular disease.  It can be the result of poorly controlled or unknown diabetes or kidney disease.  These conditions could be greatly reduced through lifestyle intervention instead of using drugs to mask the symptoms. 

I can't help but think of the savings to life and pocketbook if that money was spent on good food and exercise instead.  Then, not only their love life would be improved.  What do you think? Be healthy!

The "Big C"

Well, again, I've been absentee.  I hate being so inconsistent, but when faced with sleep or updating this page...well, you know which one wins!  There's been a lot going on during waking hours and I've been working hard to keep up with personal and professional needs.  Unfortunately, a beloved family member has been managing the possibility of a cancer diagnosis.  Diagnosis is still uncertain and we're praying for the best, trusting God with tomorrow, and leaning on each other for encouragement.

As a registered dietitian nutritionist (and well before I was an RDN) I've always been a firm believer that nutrition and a healthy lifestyle can play a big part in helping keep us healthy and avoid many diseases.  Cancer is one of those diseases.  While some people will get cancer regardless of their healthy habits, because of genetics and influences out of their control, many types of cancer may be prevented.  Here are six ways to reduce your risk:

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1. Get screened.  If found early, most cancers are highly treatable and even curable.  Mammograms, pap smears, colonoscopies, prostate exams, and the like may not be pleasant, but they're quick and they're reliable.  Many of these screenings should be part of an annual check up, but some are every few years - some people may need screening more often than average.  Your specific health history will determine your risk.  Regardless and most importantly, screening saves lives.
2. Exercise.  Keeping your body fit may help protect you from cancer.  At least 30 minutes per day of moderate to vigorous exercise can help reduce your risk for colon, prostate, or breast cancer.  According to Cancer.net, "Physical activity may lower the risk of cancer by preventing obesity, reducing inflammation and hormone levels, and improving insulin resistance and immune system function."  Get moving!
3. Eat a primarily (or all) vegetarian diet.  Filled with free radical scavenging antioxidants, fruits and vegetables are powerhouse of protective compounds.  Nuts and seeds are a great source of minerals and healthy fats too.  Beans, peas, and lentils are full of fiber and antioxidants.  These foods serve as the basis of a cancer fighting diet, replenishing your body's ability to repair itself and fight off pathogens that could contribute to the development of some types of cancer. **Today's a great day to eat GREEN!
4. Maintain a healthy weight.  This is an emerging issue, but it appears that obesity may actually contribute to the development of some cancers.  Being overweight increases your risk of esophageal, bladder, kidney, colorectal, post-menopausal breast, pancreatic, ovarian and endometrial cancers according to the American Institute for Cancer Research.
5. Protect your skin.  According to the American Academy of Dermatology, one in five

   

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   Americans will be diagnosed with skin cancer during their lifetime.  Protecting your skin by wearing sunscreen, hats, protective clothing, and avoiding over-exposure and sunburn are essential.  Add to this regular skin screenings (especially if you were a tanner or had frequent sunburns) and you can significantly reduce your risk.
6. Watch your alcohol consumption.  Drinking more than 1 drink/day for women or 2 drinks/day for men (or binge drinking) increases your risk for a variety of cancers from pancreatic to liver to breast cancer.  In small amounts, alcohol has health benefits, but when we drink too much, it quickly becomes a toxin.  If you are unable to moderate your intake, it's healthier not to drink.

No one wants to hear the words, "you have cancer."  But if you do, having healthy habits like these in place already will help give you the best chance at recovery and cure.  Be healthy!

Breakfast is for Champions

Mornings can be hectic, busy times, can't they?  Especially if you're not a "morning person".  I happen to be a morning person and wake up ready to conquer most days.  I also wake up starving!  Always have.  So breakfast is an automatic part of my life.  I don't usually go on very long without taking a moment to eat something.  Not everyone feels this way, I realize, but it's no less important to make it a habit.  Research has shown that people who eat breakfast regularly have a healthier weight and are more alert and do better in school (work too, I bet!).  Not only that, fueling your body and your brain can help you feel better physically AND emotionally...certainly leading to a much better day.

I've been working with my little guy to get him used to breakfast in the morning.  Each morning, he has a nutritious start - usually a whole grain infant cereal with breast milk and pureed fruit (ex. apricots, mango, or bananas) or vegetable (ex. sweet potato).  Even though he's just 7 months old, healthy habits like this one can begin in childhood.

Breakfast doesn't have to be complicated.  It can be super simple and still be super nutritious!  Here are a few easy ideas:

• Peanut butter on whole grain toast with sliced banana
• Boiled egg, 1/2 avocado, sliced orange
• Whole grain cereal with milk of choice and an apple
• Protein rich smoothie (simple like this: 1 cup frozen berries, 1 cup milk, 2 Tbs peanut butter, 6 oz plain Greek yogurt, handful of greens - blend and drink)

Check out my Pinterest board (Breakfast is for Champions) for more ideas - some are a bit indulgent-Saturday-morning-dishes, but most are healthy options.  What is your healthy go-to breakfast of choice?