What RDs Do: Olivia Siswanto, RD, MSc, CDE

OLIVIA SISWANTO

DIABETES EDUCATOR

for something nutrishus

Today we are featuring Ontario based, Olivia Siswanto. She is excited and passionate about the profession, her work and research in diabetes, and the endless opportunities ahead. Olivia has advanced training and education in her role and is a certified Craving Change facilitator like me.

Why did you become a RD?

I learned about diabetes during a biochemistry lecture in university and I was fascinated by the story of the discovery of insulin. The Canadian researchers who discovered insulin decided not to patent their discovery so that people living with diabetes can be “cured”! Then I realized that food plays a huge role in the management of diabetes. After learning about the dietetic profession and the role of dietitians in preventing and managing diabetes, I was convinced that this is the career I want to pursue.

What area of dietetics do you work in?

I work at a diabetes education centre.

How would you explain what you do?

Same answer as below

What are your ‘typical’ daily/weekly tasks?

I do different things every day – this is why I love my job. I provide group education classes for gestational diabetes, emotional eating, and weight management. I also see patients one-on-one, together with a nurse, or with one of our endocrinologists. I am also involved in practice-based research. We will be presenting our research findings at the World Diabetes Congress this December – I’m super excited for this!

What has been your career path?

This is my very first job as a dietitian and I am excited to see where this journey will take me.

What advanced education or special training do you have?

I have a master’s degree in nutrition (MScFN) from Western University in London, ON, and I am a licensed Craving Change facilitator and a Certified Diabetes Educator.

In an ideal world, what does the industry look like 5 years from now?
I would like to see:
- More technology incorporated into our practice
- Most if not all Canadians have access to dietitians’ services
- A revamped food guide!

What are you passionate about in dietetics?

There are so many things you can do in this field, from working directly with patients in a clinical setting to starting your own business; the opportunity is endless! Sometimes we just have to be bold enough to carve our own pathways.

More about Olivia:

Twitter: @dietitianolivia
Instagram: @dietitianolivia

Thanks Olivia! Find out more about What RDsDo.

If you're a dietitian that would like to be featured, email me for the details!

Less is More and it's already March!

Almost 4 months into motherhood - which for my blog means that I have all sorts of ideas, some of which I managed to jot down (and hope to return to) and others that have been lost to me, and of course, few that have been posted. I don't regret where I am spending my time these days, although it has definitely been an adjustment and I'm still getting used to how much I am needed by our wee-one. I do think it fits well with mindfulness, moderation, and minimalism that I've been trying to focus on. I am very aware of spending time with my daughter and being there for her - as my husband says, "it's an investment". I am also now more able to find time for he and I as well as a bit of time for me (see here I am, typing away - I'm calling that moderation!).

I have less time to do the things I used to do, so it has been great that I was able to (and continue to work on) remove some clutter and unused items from our home. I managed to donate some things, shred or recycle a few others and even sell a few.

It is March, which means that it's nutrition month, so I have been eager to post something for you. I'm sharing Dietitians of Canada's tweet-a-day on @LeadPilates and @fueledbySKmilk if you're on twitter. You can also check out some resources on the 'Eating 9 to 5' theme on the nutrition month website. I think it's a great theme and covers basics like breakfast, snacks, lunch, supper, and temptations or on-the-go choices we may face. Since I have less time, I am very aware of making big batches these days. My daughter seems alright with grocery shopping, so we're still able to get what we need, but I now do things like prep veggies at 8pm after she's asleep. I try to have quick things ready during the day for the moments that I can grab a quick bite or reheat something. Suppers have been alright as my hubby also enjoys cooking and will take over for me or have some quality daddy time so that I can get creative in the kitchen.

I haven't been as active on here or sharing articles on my facebook page, but I do still post on instagram quite often if you're on there. I hope you're all doing well, enjoying some nicer weather, and perhaps partaking in nutrition month activities or learning something new to help get you healthily through your work day!

Cheers,
Steph

Simply Cook and Enjoy!

We're almost half way through Nutrition Month, so I figured I should do a quick post. I've been keeping busy helping with our Saskatchewan Nutrition Month Committee's social media this year, so please check out our facebook page (and like us as we aim for 1000 likes this year!) or follow on twitter to get tips, recipes, videos, etc. until March 31, 2014.

Dietitians of Canada (DC) also has resources and videos, as well as a page dedicated to this year's theme which focuses on food skills and preparation. A new tool that came out in time for Nutrition Month, but will be available all year, is DC's new app Cookspiration. I've heard great feedback from people that have tried it, and I love that it asks you what time of day you're looking for a recipe for, as well as the type of dish, mood, speed, etc. that you're focused on (ie. On-The-Fly or Fill Me Up).

Cooking at home can be challenge for many reasons, and I know that we all feel to busy for it! I for one love to be in the kitchen and it's a chance for my husband and I to catch up on our day. If you have an 'excuse' as to why you're not cooking at home more often, such as:

• too busy
• don't know what to make
• don't have time
• don't have necessary ingredients
• picky eaters to feed...

Then it's time to start thinking about solutions. Find time one evening or afternoon on the weekend to:

• make a list and stock your fridge/freezer/pantry
• cook a big batch that can be reheated throughout the week
• take advantage of healthy convenience items (frozen stirfry vegetables, canned beans, etc.)
• check out cookbooks or apps for recipe ideas
• get together with family or friends to make multiple recipes to share
• create meals with options (make your own pizza, tortilla, yogurt parfait, etc.)

More people tend to eat out these days because it's easy and doesn't require prep time and clean up, but that can be minimized with a prep day (chopping veggies, making leftovers), extra hands in the kitchen and a plan for your week so that you don't have to decide what's for supper when you walk in the door after work - make  it easier to make healthy choices and challenge yourself to cook at home more often!

Cheers,
Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

March is Nutrition Month!

This is my third year on the Saskatchewan Nutrition Month committee. I am very happy to be helping with social media during March, so make sure to follow on facebook and twitter for daily tips, recipes, challenges, and events happening around the province. Below is a message from the chair of our committee if you're interested in receiving daily tips via email during March 2014.

 

"March is quickly approaching and many dietitians across Saskatchewan are preparing for Dietitians of Canada Nutrition Month activities.  Nutrition Month 2014 is designed to inspire Canadians to get back to cooking basics and to involve children and youth in food preparation.

The Saskatchewan Nutrition Month Committee would like to invite you or your organization to join our daily Nutrition Month e-mail service again this year.  These short, easy to read, credible and informative Nutrition Tips are a great way to improve the health and wellness of your organization. This year’s theme is Simply Cook and Enjoy!

How does it work?  You let us know your organization is interested and provide us with one contact email address (this could be your email, your administrator’s, receptionist’s, health and wellness coordinator’s, etc).  We will add your organization to our emailing list.  Each weekday during the month of March you will be sent the Nutrition Tip of the Day.  It is up to you to forward the nutrition tip of the day to your coworkers, staff, or whoever you feel might benefit from the healthy eating tips.

If your organization is not able to email out the Nutrition Tip of the Day you might also consider printing the tip of the day and posting it in your workplace, posting it on your organization’s website, or forwarding it on to family and friends.

If your organization is interested in receiving the Nutrition Tip of the Day please reply with your interest and contact information to Stacey Wiens at nutrition@pnrha.ca." 

Cheers,
Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Labor-less Long Weekend

It's the last long weekend of summer, so I'm going to focus on enjoying it (and I will not talk about winter - after 30 years, I know it's coming!).  Long weekends can mean sports camps, road trips, family gatherings, taking in local events, etc.  I will make the most of mine by attending our fireworks festival, attending my grandparent's 60'th wedding anniversary celebration (I wonder what the world will be like in 2072 for mine?), hanging with my family at the cabin, kayaking, playing frisbee, and of course - enjoying some great food!  There's always food at family gatherings!

Some of you may be making last minute preparations to send the kids back to school, so a little meal planning or big batch cooking this weekend will come in handy.  Your children might not be ready for the morning rush to get dressed, fed, and off to class; but we know how important it is for them to start the day off right!

With the long weekend and back to school on our minds, I thought I'd post about breakfast today.  I am truly a breakfast lover - I thoroughly enjoyed the odd 'pancakes for supper' when I was young.  Today, my husband would tell you that I love pancakes, crepes, eggs, fruit salad, etc.  A go-to pancake recipe I use is from Dietitians of Canada Cook!  To me it has a fall flavour because of the pumpkin, cinnamon, allspice and ginger - yum!

Pumpkin Pancakes

Serving size = 2 pancakes

• Preheat overn to 200°F (100°C)
• Makes eighteen 3- to 4-inch (7.5 to 10 cm) pancakes

1 cup	(250 mL)	all-purpose flour
1 cup	(250 mL)	whole wheat flour
3 tbsp	(45 mL)	lightly packed brown sugar
2 tsp	(10 mL)	baking powder
1 tsp	(5 mL)	baking soda
1 tsp	(5 mL)	ground allspice
1 tsp	(5 mL)	ground cinnamon
1/2 tsp	(2 mL)	ground ginger
1/4 tsp	(1 mL)	salt
1		egg
1 1/2 cups	(375 mL)	1% milk
1 cup	(250 mL)	pumpkin purée (see tip, at right)
2 tbsp	(30 mL)	canola oil
1 tbsp	(15 mL)	white vinegar
		Vegetable cooking spray

1. In a large bowl, combine all-purpose flour, whole wheat flour, brown sugar, baking powder, baking soda, allspice, cinnamon, ginger and salt.
2. In another large bowl, whisk together egg, milk, pumpkin purée, oil and vinegar. Add to flour mixture and stir to combine.
3. Heat a griddle or large nonstick skillet over medium heat. Spray lightly with cooking spray. For each pancake, pour 1⁄4 cup (60 mL) batter onto griddle and cook for about 2 minutes or until bubbly around the edges. Flip and cook for 2 minutes or until golden brown. Transfer to a plate and keep warm in preheated oven. Repeat with the remaining batter, spraying griddle and adjusting heat between batches as needed.

Pancakes are a usual occurrence at our cabin and since it's the long weekend, you may be doing a larger breakfast or brunch.  Aim to include a variety of fruits (raspberries, strawberries, blueberries, apples, bananas) with the meal - or add them into your batter.  Some people like to switch up their flours, add ground flaxseed/wheat germ/oats, etc. Also try to include a healthy protein to keep you satisfied longer and prevent you from having a pile of hot cakes and syrup on your plate.  Try a glass of milk, greek yogurt, scrambled/poached/boiled egg, peanut butter, cottage cheese, etc.

Knowing that it will be a busy week ahead, you can plan to make extra pancakes to refrigerate or freeze.  They are great quickly toasted in the morning.  The trick is to set them aside so you don't end up eating them all for breakfast/brunch this weekend!

I also recently tried overnight chia breakfast oats from Dietitian Debbie - a fellow Recipe Redux contributor, and they're a great quick breakfast as well - we served ours with blueberries and greek yogurt.  Another new find I wanted to share is a Red Lentil Waffle recipe from Canadian Lentils that I am looking forward to trying.

What do you add to your pancakes/waffles/brunch to make them/it healthier?

Enjoy your weekend!
Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Crunch on this!

Looking for a new snack to change up the 'ol routine?  Earlier this month, I was at the Saskatoon Farmer's Market with a fellow dietitian to celebrate/support Nutrition Month.  I realized that I didn't post the recipe yet, but it's still March (so it's still Nutrition Month).  We served up roasted chickpeas and had many rookie chickpea eaters who were quite impressed.  I know I enjoy experimenting in my kitchen and my guinea pig husband may or may not always be pleased.  He tried these and liked them too.

We made ours with chili powder, cumin, and garlic powder, but just like with popcorn, you can change up your herbs and spices and or used roasted garlic, fresh herbs, honey, etc. to create a different flavour.  This is a great time to try flavours other than salt as well.  There are many recipes out there, but we based ours on Pulse Canada:

Ingredients

1 L (4 cups) cooked chickpeas

OR

2- 540 ml cans (2- 19 fl oz cans) chickpeas, rinsed and drained

45 ml (3 tbsp) canola oil

125 ml (1/2 cup) preferred spices (cajun, curry, garlic...)
______________________________________________________________________________

Directions

PREHEAT oven to 400˚F (200˚C).

COMBINE all ingredients in medium bowl and spread onto parchment paper or greased cookie sheet.

BAKE for 30 minutes. Stir.

BAKE another 20 minutes, stirring every 5 minutes. Let cool and enjoy!
______________________________________________________________________________

Nutrition Facts

Based on a serving of 1/2 cup

Energy: 256 calories

Protein: 9 g

Fat: 13 g

Saturated Fat: 1 g

Carbohydrates: 29 g (10%)

Fibre: 5 g (20%)

Sodium: 8 mg (0%)

Potassium: 330 mg

Vitamin C: 2 mg (3%)

Folate: 149 mcg (68%)

Calcium: 48 mg (4%)

Iron: 3 mg (17%)

Calories from Fat: 46%

It's great way to get a low sodium source of protein into your day as well being as a source potassium, a good source of fibre, and an excellent source of folate.

How will (or do) you flavour yours?

Happy snacking!

Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Where to Start?

If you're following a dietitian in your life, then I'm sure you know that March is Nutrition Month!  This year, Dietitians of Canada's theme is Best Food Forward: Plan, Shop, Cook, Enjoy!

In the Spring of 2012 Dietitians of Canada conducted an Ipsos Reid poll and more  than 2000 adults across Canada were surveyed online about their grocery shopping habits and they told us that:

• 63% of Canadians struggle with making healthier food choices in the grocery store at least half the time they shop; more than one third struggle at least 75% of the time.
• 37% plan meals in advance.
• 67% of Canadians prepare a grocery list before going shopping for food; that is they always or very often write a list.
• 52% of Canadians always or very often read the nutrition label on a food before purchasing. Only 11% rarely or never read labels.
• 58% of Canadians report that they always or very often cook a balanced meal for themselves or their family. 


I work with many clients on the initial steps of planning - the grocery list, choosing recipes, and going grocery shopping.  One thing I find very useful in my own life is picking out recipes ahead of time.  This helps me budget and make sure I have the right ingredients available.  I often plan for leftovers to help get us through a busy week.  A few of my favourite (go-to) cookbooks right now are:

• Dietitians of Canada Cook! (which I still have a few copies of - let me know if you're interested...)
• Jamie Oliver's Food Revolution 
• Janet and Greta Podleski's Looney Spoons 
• Dietitians of Canada Simply Great Food 
• and of course the internet (and Pinterest!)

I haven't asked you a question in awhile, so here it is:


What is your favourite cookbook or recipe source?


Happy eating!
Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

It's Almost March...

...and that means Nutrition Month!

I wanted to share an update I received from Dietitian's of Canada about Nutrition Month 2013:

Makeover Your Grocery Cart!

Dietitians of Canada Celebrates Nutrition Month in the Grocery Store

TORONTO, ON – February 25, 2013.  This March, Dietitians of Canada is asking Canadians to put their ‘Best Food Forward’ and ‘Plan Shop Cook Enjoy!’ – in celebration of Nutrition Month 2013.  Nutrition Month is dedicated to serving up practical advice from registered dietitians, the food and nutrition experts, to makeover your grocery cart.

“Healthy eating begins at the grocery store. It’s where most people purchase their food.”, says Francy Pillo-Blocka with Dietitians of Canada. According to an Ipsos Reid poll conducted for Dietitians of Canada, 63% of Canadians struggle with making healthier food choices in the grocery store at least half the time when they shop. “This Nutrition Month, dietitians will be focused on providing Canadian consumers with the information they need to put healthier food in their grocery cart and on their tables at home”.

Each day in March, Dietitians of Canada dishes up a new grocery-shopping tip designed to help you makeover your grocery cart. You can access the tips from eaTipster, our new free iPhone and iPad app, or visit our site to view the tips at www.dietitians.ca. Some of the healthy shopping tips include:

• Quality counts! Choose foods based on overall nutrient profile, not just one healthy ingredient.
• Get frozen! For healthy meals in a flash, pack your freezer with nutrient-rich frozen food.
• Skip processed meals. Cooking simple meals is an easy way to save money on your grocery bill.

For the details on the tips and more information about Nutrition Month 2013 – visit www.dietitians.ca/nutritionmonth.

About Dietitians of Canada

Dietitians of Canada (DC) is the national professional association for dietitians, representing about 6000 members at the local, provincial and national levels. DC has led the Nutrition Month Campaign for more than 30 years. For more information visit www.dietitians.ca.

About Nutrition Month Sponsors

DC acknowledges its partners who help bring Nutrition Month 2013 to Canadians: Bring Healthier Home from Loblaw Companies Limited, Dairy Farmers of Canada and Danone Canada.


Check out the Something Nutrishus facebook and twitter feeds throughout March for tips from the SK Nutrition Month Committee.

Enjoy what's left of February!

Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Sign-up for Nutrition Month Daily Tips!

Once again, the Saskatchewan Nutrition Month Committee is bringing nutrition tips to you for the month of March.  See the message below for further details and to sign-up!

Hello,

March is Dietitians of Canada’s Nutrition Month!  Our goal is to help Canadians make informed food choices that best support their health – starting with the food they purchase at the grocery store. 

The Saskatchewan Nutrition Month Committee would like to invite your organization to join our daily Nutrition Month e-mail service again this year.  These short, easy to read, credible and informative Nutrition Tips are a great way to improve the health and wellness of your organization. This year’s theme is healthy grocery shopping.

How does it work?  You let us know your organization is interested and provide us with one contact email address (this could be your email, your administrator’s, receptionist’s, health and wellness coordinator’s, etc).  We will add your organization to our mailing list.  Each work day during the month of March you will be sent the Nutrition Tip of the Day.  It is up to you to forward the nutrition tip of the day to your coworkers, staff, or whoever you feel might benefit from the healthy eating tips.

If your organization is not able to mail out the Nutrition Tip of the Day you may also consider printing the tip of the day and posting it in your workplace or copying the tip and posting it somewhere on your organization’s website.

If your organization is interested in receiving the Nutrition Tip of the Day please reply with your interest and contact information to Stacey Wiens at nutrition@pnrha.ca

 

Thank you,

Stacey Wiens
Public Health Nutritionist

So Many Reasons...

I wanted to share a recent news release from Dietitians of Canada regarding the OMA's call to action for food taxes, different labelling, etc.  Remember, as a parent you are a role model and there is not just one factor causing today's obesity issues, there are so many reasons....

Dietitians agree that action is needed now to support more children to have a healthy weight

Toronto, ON – October 24, 2012.  Dietitians of Canada, the professional association representing dietitians from coast to coast calls for policies and programs that make healthy foods more accessible to children where they live, learn and play. “We all need to eat healthy food to achieve and maintain good health, including a healthy body weight,” says Janice Macdonald, Director of Communications. “We want children to enjoy healthy food most of the time,” she adds. The Association is responding to the recent call for action by the Ontario Medical Association, for aggressive new measures, including taxes on junk food, restricting marketing of fatty and sugary foods to children and policies that would dictate changes in food labelling.

There is no one way to make healthy eating the norm. School nutrition policies make a difference by limiting the availability of low nutrient foods and those high in fat, sugar and salt while kids are at school. Expanding nutrition policies to include recreation centres and children’s sports events furthers the impact. Dietitians have called for stricter controls on the advertising of unhealthy foods and beverages to children. The current system of self-regulation, although a step in the right direction, does not go far enough. This system needs to apply consistent, science-based standards to determine what and how food and beverages are advertised. The Dietitians of Canada position on advertising of food to children and its views on other food and nutrition issues, are available at www.dietitians.ca under ‘Dietitians Views’.

Parents are powerful role models and dietitians encourage parents and caregivers to get the whole family involved in meal planning, shopping and cooking. Eating together as a family as often as possible can result in healthier food choices and eating habits. For resources, tips and recipes to make the job of parents a little easier, visit ‘Your Health’ at www.dietitians.ca To find a dietitian, visit www.dietitians.ca/find

Dietitians of Canada (DC) is the national professional association for dietitians, representing more than 6000 members at the local, provincial and national levels.

For trusted information on nutrition and healthy eating, visit the Dietitians of Canada website at www.dietitians.ca

Additional Information:

Media Contacts:

Janice Macdonald
Director, Communications
250 590 2429
Janice.macdonald@dietitians.ca

or

Pat Vanderkooy
Public Affairs Manager
519-823-7725
pat.vanderkooy@dietitians.ca

Last Week of Nutrition Month Challenge!

Starting Saturday March 31 we enter into the last challenge for Nutrition Month 2012.  Don't forget to like and comment on the Ask A Dietitian SK facebook page or visit me at the Saskatoon Farmer's Market Saturday March 31 from 10am - 12pm to enter our grand prize draw.  The prize includes 4 ski passes and gear for Table Mountain, a General Mills gift basket, a Dietitians of Canada Cookbook, a Chicken Soup for the Soul book, and an Epicure gift basket.  

 

Water, Essential for Life but how much do I Really Need?

We have always been told to drink eight glasses of water a day, but have you ever wondered why this seems to be the magic number? Research tells us that water is important for our bodies because every cell, tissue and organ contains water. It is essential for life and plays many roles in the body including:

-  Controlling body temperature,

- Aiding in digestion,

- Carrying nutrients around the body,

- Helping remove waste in the body, and

- Helping with bowel regularity.

Also, our bodies lose water by sweating, breathing and eliminating waste. If we lose more fluid than we take in, the body can become dehydrated and it may lead to thirst, dry lips,

feeling tired, dizziness, irritability and headaches. So it’s important to drink fluids before you feel thirsty.

What research doesn’t tell us is just how many glasses of water we need each day. There is actually no truth to the claim that everyone needs eight cups of water each day. To further confuse the subject, some guidelines suggest that adult men require 12 cups of fluids per day and adult women require 9 cups. The term “fluids” actually includes water, milk, juice, coffee and tea (this does NOT include pop, energy drinks or alcohol). However, the amount of fluid each person needs depends on age, gender and activity level.

So what’s the bottom line? Drink water. It’s readily available, fresh and free of calories! March is Nutrition Month and dietitians across Canada are encouraging Canadians to re-think your drink and stay hydrated with plain water. Because the amount of water needed by each individual varies, dietitians are challenging you to find out just how much water is right for you! Here are our top 3 tips to help guide you:

- Carry a bottle filled with water to work, in your car and while exercising.

- Drink a glass of water when you wake up in the morning and before you go to bed.

- Drink a glass of water before each meal.

Take our challenge today! Track how much water you drink each day and how many times you choose water instead of sugary drinks. Check us out on facebook and share your results for a chance to win cool prizes. If you have food and nutrition questions you can also Ask A Dietitian by calling 1-800-905-0970.

For more Nutrition Month Myths and Facts visit Dietitians of Canada.

Drink up!

Steph (Wheler) Langdon, RD

something nutrishus counselling & coaching

www.nutrishus.com

Recipe: Sunny Day Shepherd's Pie

Growing up, shepherd's pie was one of my favourite meals.  There are many different ways to make it, but I recently tried this recipe from Dietitians of Canada Cook! which uses sweet potatoes and makes for a very colourful dish (from all the beta-carotene).  This recipe also helps you meet Canada's Food Guide recommendation to eat at least one orange vegetable each day.  If you add a dark green leafy salad you also meet the recommendation to eat at least one dark green vegetable each day!

The recipe is very high in zinc, vitamin A, vitamin B12, and niacin.  I had my vegetables chopped earlier in the day which made for quick preparation come supper time.  

Makes 6 Servings

Ingredients

500 g

ground beef, extra lean (raw weight)

1/2 cup

onion, raw, chopped

1/2 cup slices

carrot, raw

1/2 cup

celery, raw, chopped

1/2 tsp

black pepper, freshly ground

1/4 tsp

salt

1 ml	spices, nutmeg, ground

1 clove

garlic, raw, minced

22 ml

grains, wheat flour, white, all purpose, equals 1 1/2 tbsp

300 ml

soup, beef, broth or bouillon, canned, ready-to-serve, reduced sodium (1 1/4 cups)

125 ml

corn, canned, drained no-salt-added (1/2 cup)

2 medium (12.7cm x 5.1cm dia)

sweet potato, raw, (2 cups mashed)

Directions
1. Preheat oven to 350F. In a large skillet, over medium-high heat, cook beef, breaking it up with the back of a spoon, for about 8 minutes or no longer pink. Using a slotted spoon, transfer beef to a bowl and set aside. Drain off all but 2 tsp fat from the pan.

2. Reduce heat to medium. Add onion, carrot, celery, pepper, salt and nutmeg to the skillet and saute for 4 to 5 minutes or until vegetables are softened. Add garlic and saute for 30 seconds. Sprinkle with flour and cook, stirring, for 1 minute. Gradually stir in broth and bring to a boil; boil, stirring, until thickened. Return beef and accumulated juices to the pan and stir to coat.

3. Pour beef mixture into baking dish. Sprinkle corn evenly over top. Spread sweet potatoes evenly over corn.

4. Bake in preheated over for 35-40 minutes or until a knife inserted in the center comes out hot.

Enjoy the great food and the long sunny days we're getting!
Steph (Wheler) Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com