After lots of hard work and time, we've made our new house our home. Check out our new and improved site: Be Truly Nourished.
Changes are a comin'! Before we know it, the LunchLadiesRD will be.........no more. Sad day for all lunch lovers, I know. But, It will be for everyone's good, promise.
We're currently in the end stages of transitioning to a new & improved website!!! We want to focus on 3 important arms of wellness: nutrition, physical activity, and self acceptance. We feel like we've got a great new location to host topics on these new ideas! Please come visit once we're open for business.
Again, we're so excited, hope you are too. Stay tuned, we should be up and running next week or soon after!
Happy Pioneer Day to all those in Utah & those with Utah/pioneer connections! Love that we can celebrate Utah heritage in the most American way possible: with parades, BBQs, and family/friends! Hope you're enjoying all this ~hot~ weather, safe fireworks, & a day off! I seriously thought Pioneer Day was next week & didn't plan anything. Oops, but at least I've found plans to spend the day swimming, eating outside, and hopefully setting off some fireworks & not starting fires! Just have to find some last minute fireworks.
Ok, anyways, back to the point.... recipe overload.... Sorry, but really not. I'm working on my photo skillz & need lots of practice-because that's how you get good right? Anyways, here's a super easy recipe made with what I already had hanging around. It takes about 15 mins to prepare if you've got precooked meat or beans ready.
This is a really unspecific recipe because it's one of those great -throw in whatever you have hanging around- recipes. Love those because it helps avoid rotten produce in the fridge cv, also making it very cost effective! Love that even more. I won't provide nutritionals because it's such a loose recipe. But if you choose lots of veggies & a low-ish sodium salsa (homemade is awesome & you can control the sodium) instead of salad dressing, & a small tortilla- it can be very healthy! This dietitian says.
Easy Tacos: Serves 4
So I've been planning on this post for a while & am really excited to share 2 yummy protein packed popsicle recipes to help with post-workout recovery! I don't know about you, but after spending an hour or 2 outside-in the sweltering heat- I want nothing more than ice cold water and fruit. The idea of eating anything else makes my stomach seize up. So after returning from a couple great -and hot-outside workouts, with no appetite for anything really, I thought of making healthy popsicles that would meet my energy and recovery needs.
What is needed for recovery?
First of all, rehydration is key! Then consuming protein to help muscle synthesis after resistance training and carbs to replenish glycogen stores and to keep your energy up. Now, actual eating for recovery isn't always necessary in exercise bouts <60 minutes, but rehydration is ALWAYS important (especially if you exercise outside during the summer) (remember Melanie's great post on hydration?)For me the idea of adding some protein to my carbs to keep my stomach feeling better post workout.
Note: I've noticed a huge impact on timing of food around my workouts. If I eat nothing, I've got no energy or drive to work hard, if I eat too much, I can't work hard because I'm focusing on not ralphing. Everyone's different but here's what works for me: when exercising before work, I have a really small snack (like half a banana with 1 tsp PB or slice of bread w/ PB...) before exercising, then a normal breakfast after. If I exercise after work, I'll do the same thing-small snack pre, and normal dinner afterwards). I would use these popsicles to help on days I'm not able to eat a normal meal within 2 hours of exercising or if I do something more exerting than normal. Remember that the more you eat, the more calories you're taking in regardless of needing them to help recovery.
I made several flavors: lemon/lime + fresh mint, lemon/lime + blueberry, peanut butter/chocolate, chocolate/cherry, peanut butter/banana, and peanut butter/chocolate/banana. The two with banana were clear winners with my taste testing team aka my family. The banana worked so well to add creaminess and cut way down on the icy consistency, it added sweetness and mellowed out the bitter cocoa flavor. The peanut butter/chocolate/banana was my absolute favorite. It was almost as good as a fudgesicle (but with more protein and no added sugar! so better in that regard)!
Here's my favorite (& if you just want the peanut butter/banana recipe-follow directions and omit cocoa powder):
Peanut Butter Banana Fudgesicle: Yields 4 twin pops
for 1 twin pop: Calories: 161 Carbs: 20g Protein: 11g Fat: 4g Sodium: 86mg Calcium: 13% Daily Value
(or just have 1/2 of the pop for half the calories etc)
Here you go, a dietitian talking about junk food. This isn't a post to demonize junk food-whatever you consider junk food to be. Hope you've realized that that isn't how we lunch ladies roll. Besides, everyone's idea of junk food is different and Oreos are just about the best cookie ever made. I even hosted an Oreo party to celebrate Oreo's 100th birthday a couple years back.
So what is considered junk food? I like to think of junk food as food that isn't very (or at all) nutrient dense for how many calories it packs in.
I'm all up for indulging and enjoying a food holiday: such as eating warm and spiced gingerbread during Christmas, spooky pumpkin flavored treats on Halloween, a great burger on the 4th of July, ice cream throughout the month of July (did you know that July is designated as national ice cream month? I just realized this!). But only indulging in really scrumptious eats, and avoiding sickness and major belly aches after is key!
I ran across this Huffington Post article, written by a nutritionist, not a registered dietitian (like Melanie & Rebecca are). She provided some great tips though! (Check out what a registered dietitian is and why their opinion rules). Here are some guidelines I've adapted to really enjoy junk food on National Junk Food Day with no regrets:
1. Choose Wisely
Don't waste your taste buds and calories on crap you don't like. If you're not a fan of Oreos, don't eat them (save them for me!).
2. Savor Your Treat Mindfully
Have you ever demolished a whole family sized bag of chips while watching the Real Housewives, the World Cup, or something, and not felt satisfied (referring to the feeling of "having enough" accompanied with some sense of fullness) afterwards? If we pay more attention to a TV show (or anything else) than to what we're eating, we easily eat way more than normal and don't even realize how much we ate to begin with! When you eat mindlessly, you forgo the wonderful sensations and flavors of eating, and end up with what? A huge load of calories and possibly an upset belly. Pay attention to what you're eating-especially when you're indulging in a high calorie/fat treat. Need to compare this to something more familiar? Think back to when you were in school. Have you paid more attention to your text messages/personal conversations/Facebook/daydreaming than to your teacher? Did you get anything out of a class when your attention was elsewhere? Same thing with eating, if you're not paying attention your brain won't get anything out of it & you won't be satisfied with what you ate.
3. Know When to Stop
Portion control is key. Portion control sounds like a negative "diet" phrase, but look at it as a way to enjoy what you like and avoid guilt at the same time! Pre-portion out your "junk" to keep you on track and to help you feel like you're not depriving yourself. How? Well, based on extensive research done at Cornell (check out Mindless Eating), Dr. Brian Wansink and his team recommend eating off of smaller plates & pre-portioning out food (and putting the rest away). Somehow just feeling like we're getting enough (by filling up a plate, and not having an easy option of more in view) plays a huge part into how satisfied we are with what we eat. (this whole mindless eating concept is far more deep and fascinating & true-we'll have to get into it more in a later post! so stay tuned).
As the Academy of Nutrition and Dietetics puts it, the key is to moderate instead of eliminate.
4. Look at the Whole Picture
Do you eat lots of "junk" everyday? Or do you typically eat a well balanced diet within your calorie needs and enjoy occasional treats? Look for what you typically do instead of the exceptions when it comes to how well you eat. Think of your calorie needs/allotment as a bank account. If you have the money to occasionally buy a new Louis Vuitton purse & really want one, do it! But don't buy 10. If you really want gelato at your favorite gelateria, go for it. Just maybe share with someone, or get the smallest (or kids size). Also it's way easier to stick to your health goals by not visiting that delicious gelateria daily. Besides, you'll save your bank account (and calorie bank) for just doing this occasionally. Plus, treating a fancy purse as a splurge (not purchased often) and doing the same with high fat/calorie foods makes it more meaningful, well earned, and special. Who doesn't want that?
5. No Go Out and Eat Slowly!
It takes time for our brain to register when we've had enough. If you eat slowly (like at least 20-30 minutes to eat a meal) you're less likely to overeat and to feel overly full and sick after a meal.
Enjoy your Oreos, cake, potato chips, or whatever you consider as "junk" just be smart and don't regret it!
1. Academy of Nutrition and Dietetics. Back to Basics for Healthy Weight Loss. 2012. http://www.eatright.org/Public/content.aspx?id=6847.
2. Academy of Nutrition and Dietetics. Ways to Shave Calories. 2012. http://www.eatright.org/Public/content.aspx?id=6849. Accessed 7/19/2014.
I recently had a patient who entered her nutrition counseling appointment very defensive and guarded. After we started talking, and she got the (correct) impression that I wouldn't encourage her to eliminate favorite foods from her diet, her whole demeanor changed. She breathed a huge sigh of relief and asked if I was serious-out of complete surprise! And yes, I was serious.
This experience reminded me of one of my favorite quotes, from Coach Carr (during his sex ed class), in the movie Mean Girls. He says "the best way to not...is to not." I started thinking about how this applies to how we eat-or how many people apply this idea to how they eat (and how this client had often been told to eat). And I don't like it!
This gross simplification of eating worries me. Nearly everywhere I see "steer clear of...." "never eat refined sugar & you'll..." and the list goes on. I know it seems like a no brain-er, and it kind of is, but sugar tastes so good! Sugar is all around us, foods often labeled as "evil" or "bad" are all around us and they're generally really good (flavor wise!). So, do you think I believe in "the best way to not...is to not.....eat refined sugar...eat gluten (this is a trap! no, no, no) Remember a previous blog post: Gluten-Free diet. Because eating is an emotional, enjoyable experience, it is not so simple to just cut foods out of your diet, and this misinterpretation causes lots of unnecessary failure and sense of defeat. I mean, there are few people who eat or choose what they eat out of physiological need alone.
How about the best way to.....be healthy.. is just to eat less! If you crave something & restrict it, it can be impossible to resist or stop thinking about. What if you run into your arch-nemesis food? Will you throw it on the floor? Or are you pressured (by cravings, yourself/peers...) to overindulge? Healthful eating is simple, but not overly simple. Eat what you crave, but treat high fat/calorie foods as a treat to indulge in occasionally. Besides we know that Coach Carr is a hypocrite &....out of touch. Don't follow his example.
Have you heard about Colbie Caillat's new song, "Try?" If you haven't heard, watch this. If you have heard & haven't watched, watch this. I love this movement fighting against the extreme Photoshop editing that has been going on. Photoshop editing gives people, especially women unrealistic body expectations because the Photoshopped images we're bombarded with ARE NOT REAL. Thank you Colbie Caillat for reminding us that beauty comes from within and radiates out through our being.
What does this have to do with wellness or nutrition? Because being healthy isn't just about what you eat or how active you are, it's also about what/or how you think of yourself. Feeling self worth and self love opens the door to making lifestyle changes. This is what I've seen in my practice while working with weight loss patients.
Also, I'm obsessed with Sara Bareilles. She's got a beautiful voice, she's a great song writer, and sings about empowerment. Here's one of my favorite's: I Wanna Be Like Me. Because, why be like someone else when you can be your glorious self?
These are my personal and professional (as a registered dietitian, not a psychologist or therapist) views on the importance of self-love and acceptance. Remember the views of a real-life therapist? Refer to those for a better look into the importance of self-value and self esteem and it's implications! Also have you heard about Beauty Redefined? It's a great organization focusing on "taking back beauty for females everywhere." Check out their empowering and amazing website.
(It's also where I found the magazine picture featured above)
Big changes are coming to the LunchLadiesRD! We're in the stages of revamping our blog & focusing it on what we really want to share! We'll be focusing in on providing info on wellness topics.
If you like the LunchLadiesRD blog or want just give your feedback, your answers would be really helpful as we make some changes because we're doing this for YOU! We're really excited....Stay tuned.
Any & all feedback is welcome! Comment or email us if you have anything else you'd like to see in our new blog
So to piggy-back on my post about supplements and weight loss, I'd like to share Christine Rosenbloom, a sports dietitian's research on ergogenic aids to enhance exercise performance!
I am reading an article on them in the Food and Nutrition magazine that is so interesting that I thought I'd share:
Here are a list of supplements/foods that have -so far- been proven to enhance performance without being detrimental to performance or your health, as long as they've been proven to actually contain what they say they contain.
Make sure to choose supplements from a reputable company, from which you can trust that they honestly disclose the actual ingredients in each product.
Rosenbloom C (2014). Ergogenic aids. Food and Nutrition magazine. May/June 2014.
After reading the post about blueberries, my sister Laura was inspired to try to incorporate more blueberries into her diet. She made this awesome cookie recipe, and I want to share it with all of you! She told me that she loves banana bread and blueberry muffins, and this recipe is a perfect combination of the two! They are moist, have good flavor, and the oatmeal gives them a great texture!
Let's get started! It's easy!
What you'll need:
-2 medium old bananas
-1 c. Old Fashioned Oatmeal
-1 tbsp. Cinnamon
-1/4 c. blueberries
-1/4 c. chocolate chips (if desired)
To make them, just combine the ingredients, mash and stir it up, then plop dollops on a cookie sheet. Bake at 350 degrees for 15 minutes.
Thanks, Laura! These are delicious!
If you have any recipes you love, send them our way! We'll put it on the blog!
~Melanie (well, Laura, actually) :)