Day 11: A Feast

Today we're hosting our second Canadian Thanksgiving. It will also be our daughter's first Thanksgiving. It's going to be an intimate gathering of our immediate family. We often see relatives on holidays such as Thanksgiving, but we have also been away for sports or work or vacation. We spent American Thanksgiving in 2013 in Lake Tahoe, California, which was a pretty amazing and unforgettable experience. I know I'll remember this one too, because it's our daughter's first and our first in our new home.

Of course, our gracious guests are bringing food to share, and I know there won't be a shortage. I'm already even planning recipes for the leftovers we'll have next week (I think about food a lot!). It's a time to gather and enjoy family and food. I know that we're fortunate that our families get along and live close by. We're also fortunate to be able to enjoy a bounty of food and even be particular about what we consume.

Today I'm grateful for: enough food to fill our plates and bellies

I don't know what it's like to truly go hungry or experience food insecurity. Obviously it is difficult if not impossible to be healthy when you can't afford or lack access to nutritious food. I struggle with the extremes we have today of poverty and obesity (and disordered eating), both potentially lacking nourishing and nutrient dense food. To have long travel days or forget to pack a snack is definitely not even close. We have enough food in the world, but our distribution channels just can't get it where it's needed. Then there are also people with allergies and intolerances who may not be able to eat if the appropriate options aren't available. We are lucky that doesn't directly affect us, beyond a bit of lactose intolerance in relatives and a few friends that are gluten free. I know I will enjoy preparing and eating our food today, as well as the company that comes with it. I just want to keep things in perspective because I know many people won't have such a day. I have a roof over my head, a variety of foods to choose from, and loved ones, thus it's easier for me to strive to be my best self, because me basic needs are being met.

Enjoy every bite and be in the moment as you're thankful today!
Happy Thanksgiving,
Steph Langdon, RD
www.nutrishus.com

Easter on my Mind

I'm not sure if it's because I'm getting older, am more mindful, am a new mom, or what, but it really feels like we're rolling from one festive holiday to the next and next week is already April and Easter! Do any of you feel that way? I know if you go to any stores it's quite obvious, as Valentine's stuff goes on sale we see St. Patrick's Day stuff and Easter stuff already lining the shelves, and I still can't figure out when chocolate became the go-to food for all the holidays?! I do love chocolate, but try to limit myself and lately try to go dark or not at all (I'm also choosing quality, so that I feel it's worth the indulgence!).

Either way, holidays can be a hard time to stay on track with healthy eating. I keep working on my personal development and I think a few terms stand out to me - contentment and now imperfection. I am striving to be who I am and love it (rather than try to be a version of myself that I'll never achieve). So whatever you're working on, make sure you're not being too hard on yourself or expecting perfection - first of all, I've learned that it's impossible to achieve, but we also have to remember that we all likely define 'perfect' very differently. I continue to pin new quotes that inspire me (and hopefully inspire some of you) - feel free to share your favourites in the comment section below!

So, try not to stress about Easter. Enjoy time with family and friends, get outside, relax, do what you need to do for yourself. As my followers know, I tend to enjoy food jokes and having fun with food themes for holidays. I found a few cute snacks on Pinterest that I wanted to share with you. My first thoughts with Easter go to eggs and carrots and what I can do with them - perhaps you have a tradition you'd like to share that is food related or a gift that is not food related.

Bacon and eggs bunny from worthpinning:

Pineapple chick from FamilyFun magazine:

















Cheese and cracker chicks from CanadianFamily:

There are so many ways to get creative and include veggies, fruit, and protein in your holiday celebrations. Happy Spring to you all!

Cheers,
Steph Langdon, RD
something nutrishus

Savory & Sweet Party Mix {Recipe ReDux}

It's been a busy month for us as we're getting used to the third member of our family (fourth if you count our dog Albert!). I'm sure it's been busy for many of you as you prepare for the holiday season, attend parties, and get together with family/friends. I still found time to take part in this month's ReDux by cooking while my mother-in-law had time with our little one.

The theme for this month was Grab a Book & Cook! It’s the end of the year and we’re taking a moment to reflect: ReDux has been around for 42 months! (Can you believe some of you have ReDux-ed 42 recipes?) To celebrate, we’re playing a little party game this month: Grab your nearest cookbook and ReDux the recipe on page 42 or 142. We can’t wait to see the books you’re cooking from these days – and how you make that recipe healthier.

I haven't taken part in all 42 months, and this was a unique challenge since I go on-line for many recipes and have a lot of healthy cookbooks, so the recipes didn't need much tweaking. I grabbed a cocktail cookbook since I'm not currently consuming alcohol, so I thought that would be a good way to change a recipe. As it turned out, there wasn't a recipe on page 42, but the one on page 142 was for party mix (not a drink), but I thought that was quite timely (and something I've never made before), so that's the one I chose! The book is Winter Cocktails by Maria Del Mar Sacasa and was a gift from a couple of our friends.

Savory Mix
Ingredients
4 cups Crispix cereal
2.5 cups air popped popcorn
1/4 cup butter
1 cup almonds
2 cloves garlic, minced
1 1/2 tsp paprika
1 1/2 tsp mustard powder
1/4 tsp pepper
1/2 tsp salt
1 Tbsp Worcestershire sauce

Directions

1. Put oven rack to upper-middle position and preheat to 250F.

2. Heat a frying pan over medium heat and toast almonds for about 5 minutes (until starting to brown).

3. In a large bowl combine cereal, popcorn, and almonds.

4. Melt butter in a small sauce pan over medium heat. Stir in garlic, paprika, mustard powder, salt, and pepper. Cook until fragrant (about 1 minute), then stir in Worcestershire sauce.

5. Pour spice mixture over cereal mixture and mix with rubber spatula to distribute. Pour into a rimmed baking sheet and bake for 45-60 minutes (stirring every 15 minutes).

6. Transfer to a cooling rack and cool completely.

Sweet Mix
Ingredients
4 cups Crispix cereal
2.5 cups air popped popcorn
1 cup pecans
1/2 cup cashews
1/4 cup butter
2 Tbsp brown sugar
1/2 Tbsp ginger
1 tsp cinnamon
1/2 tsp salt
1/2 tsp nutmeg
1/4 tsp cloves

Directions

1. Put oven rack to upper-middle position and preheat to 250F.

2. Heat a frying pan over medium heat and toast cashews for about 5 minutes (until starting to brown).

3. In a large bowl combine cereal, popcorn, and nuts.

4. Melt butter in a small sauce pan over medium heat and continue cooking until the solids turn brown and sink to the bottom (about 6-8 minutes). Stir in sugar, spices, and salt.

5. Pour spice mixture over cereal mixture and mix with rubber spatula to distribute. Pour into a rimmed baking sheet and bake for 45-60 minutes (stirring every 15 minutes).

6. Transfer to a cooling rack and cool completely.

Happy partying!
See below for other dietitians' page 42 reduxes

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


   

    An InLinkz Link-up

   

Out of Control

I often look at the start of a new month as a chance to review, revise, and examine my goals. With October ending on the high note of Halloween and November starting to feel a bit more like Christmas (since we've celebrated Thanksgiving in Canada already) there are lots of things to reflect on.

I continue my exploration into mindfulness, moderation, and minimalism. These areas really interest me as a dietitian, someone who enjoys spending time on self development, a soon to be mother, and as a life long learner. Thinking about Halloween, Thanksgiving, and Christmas, I think it's fairly obvious to see that moderation is important. I truly believe in finding balance, since the enjoyment of holidays and food is part of the enjoyment of life...BUT of course, I prefer us to really taste the food, make wise choices, and learn from our mistakes. How do you want to spend your calorie budget? Is the kitkat worth it, or do you have a different 'treat' you'd enjoy more? Why? What do you like about it?

There is so much to be mindful of, but in our food culture we tend to eat first and think later (if at all). Balance is something I have worked on, and in some parts of my life (ie balancing healthy choices with the occasional 'treat') I do quite well. I do however tend to be a busy-body and have a hard time turning work 'off' so I continue to work on balance in other areas of my life.

Over the last 9 months or so, I have been mindful of my food and fitness choices in a new way since they are directly affecting my soon to be child. It has been a whole new way to look at mindfulness. Plus, with all the baby things available to purchase, it has been a great chance to think about minimalist living. I've been trying to clear out some of our stuff to make room for some of the things the baby will need. I also recently started reading Joshua Becker's Clutter Free with Kids to try to stay ahead of the game - I have this big idea that I'm going to have a lot of time to read this next year, but part of me realizes that isn't a realistic goal with a newborn!

As an entrepreneur and self employed dietitian, my life will be changing in many ways with the addition of this new baby. It may mean some changes for my business and will definitely challenge me in new ways. We've been dealing with lots of things that are beyond our control lately and waiting for the arrival of this little one is no exception. I am constantly reminded to let go of the things I cannot change, and there are many of them. I'm a 'doer' so part of my mindfulness practice involves trying to let other people do things for me, trying not to worry or stress about things that don't deserve my energy, and remembering to be grateful each day. Don't let a sense of a 'lack of control' get in the way of your dreams and goals. With mindfulness, moderation, and minimalism, we must take one small step each day (and sometimes a step back), but the long term results and changes will be worth it. Maybe you have an unrealistic expectation of yourself or are judging yourself by someone else's standards - instead focus on the positives and remember how far you've already come and the habits you're creating.

How will you finish out 2014 on a high note?

*I still plan to post and share articles as often as I can, but please understand that I will have a new focus in my life that requires my attention for awhile :)

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

Egg-cellent Easter

Those who know me, or read my posts, will know that I like to challenge our habits. When it comes to things like holiday weekends, I like to think of new ways to be healthy and still enjoy great food. I know we are fortunate enough to be invited for two family meals this weekend and I'm sure there will be some chocolate around. I'm also counting on some warmer weather, so that we can get outside and enjoy the fresh spring air.

Easter doesn't have to just be a feast and loads of chocolate or jelly beans. It can be a time to celebrate spring vegetables and fruit with new recipes. Or a chance to think of themes, like I do - for me, Easter is eggs and carrots. So today I thought I would share a few egg ideas that may inspire you this long weekend.

Eggs are a great, quick protein to add to any meal or snack. One large egg has 6g of protein, 70 calories, and 14 key nutrients (including iron, vitamin A, vitamin D, vitamin E, vitamin B12, folate, protein, selenium, and choline). They are also very versatile and can help you get vegetables into your day if you're creating things like omelets or frittatas. I have a few recipes on my Pinterest page that I have tried and enjoyed:
- spinach, mushroom, feta frittata
- mini quiche
- quinoa, egg, avocado, and edamame

With eggs in mind, I recently came across a Canadian Lentil recipe that I tried for lunch today. See below for the recipe and share your favourite Easter food traditions or egg dishes in the comments.

Top of the Mornin' Lentil Frittata

Servings: 4-6

Ingredients

• 1 Tbsp (15 mL) unsalted butter
• 2 (whole) shallots, thinly sliced
• 2 (whole) cloves of garlic, minced
• 1½cup (375 mL) chopped kale
• 1 (whole) green bell pepper, thinly sliced
• 1 cup (250 mL) fully cooked lentils or canned lentils, drained and rinsed
• 8 (whole) eggs, whisked
• ¼ cup (60 mL) 2% milk
• dash sea salt and ground black pepper
• ½ cup (125 mL) shredded aged cheddar cheese
• 2 Tbsp (30 mL) chopped fresh parsley or cilantro
• to taste salt and ground black pepper

Directions

1. Heat the oven to 350˚F. In a 9-inch, deep, oven-proof skillet, sauté the shallot and garlic in butter until golden. Add the kale and green pepper and sauté until rendered. Add the cooked lentils and sauté for another 2-3 minutes.

2. In a separate bowl, whisk the eggs, milk, and salt and pepper together. Add the egg mixture to the skillet. Gently stir the mixture once. Cover the skillet and cook on low-medium heat until the
sides are slightly golden (the centre will still be runny).

3. Remove the lid, sprinkle the cheese over the frittata and bake in the oven until the centre is no longer runny. Use the broil option if available to add additional browning to the top of the frittata. Set to rest for 5 minutes.

4. Garnish with parsley or cilantro, and season with salt and pepper.

5. Cut into wedges and enjoy!

 

Happy Easter!

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

Say it With Food

I must admit that I love a good food joke (even the 'corny' or 'cheesy' ones!). So when I see a comic that says: "I love you from my head tomatoes" I smile or even chuckle to myself. I also love to challenge our habits and get us to be mindful, so for me this applies directly to holidays.

As I'm sure you're aware, most of our North American holidays are celebrated with chocolate (or feasts). Yes, chocolate does have some health benefits, but that doesn't mean we need to eat a whole box! Start a new tradition that involves healthy (and fun) choices and perhaps even activities or exercise. If enjoying a special 'treat', do so in moderation and actually take the time to savour it and appreciate the person who provided the gift.

My inspiration for Valentine's Day this year came from Pinterest. I was so happy to see no-food gifts (like rulers, rocks, and pens) with sayings like "you rock", "you rule", "mr. write", etc. And I was inspired to pair real food with similar little sayings such as "you are the apple of my eye", "I go bananas for you", "we make a great pear", "you are berry special", "I'm nuts about you" (you could even cook fish for supper with the tag line "you're a great catch" - I could go on and on!). This way you can express your love (or like, or crush) and provide items that help that person to love themselves by keeping their heart healthy.

Do you have a healthy Valentine's tradition?

Have you started a new habit for holiday gifts?

Let me know how you're celebrating or keeping your heart healthy.  Perhaps you're taking part in an activity on Monday for Family Day; we're having Family In-Motion Day in SK.

Create healthy holidays!

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

Souper Bowl Sunday

Important sporting events, like festive holidays, can be a time to consume delicious and sometimes indulgent foods.  I've discussed the snacks that will be offered with a few of my clients, and sometimes we don't know because we get to be the guest at someone's gathering. 

True to form, I suggest planning ahead (perhaps even setting a few goals), and being mindful.  This may be a rare occasion where you enjoy the game and wings, but you also want to make sure to keep your health in focus.   

A few things to keep in mind:

• eat healthy and wholesome foods for breakfast and lunch since the game is in the evening this year
• earlier in the day make sure to consume foods that may not be available at kickoff (you know what I mean...get in those veggies!)
• decide what your 'treat' will be and savour it (take a few wings at a commercial break and really taste the flavours)
• don't let the game distract you from realizing how much you've eaten
• move away from the food; if it's tempting you because it's right in front of you, then you're more likely to overdo it
• enjoy an item that isn't part of your usual routine (or even better, share it so that you get a taste, but have room for other things)
• pay attention to your liquid calories (alcohol, pop) since they won't fill you up the same and make sure to sip on water too
• bring a healthy snack if you're a guest, that way you know there's at least one dish that fits within your goals
• take time to be active, not just an armchair coach
• don't stress about it, and be sure to get back on track Monday morning

Taking a page out of a friend's book, you could also have a Souper Bowl party and include vegetables, legumes, lean meats, and whole grains in your entree.  I recently had a nostalgic craving for grilled cheese and tomato soup.  I tried Jamie Oliver's recipe and really enjoyed it (see my adaptation below):

Serves 6-8   Approx time: 45   Difficulty: super easy

Ingredients

• 2 carrots, peeled & chopped
• 2 sticks celery, sliced
• 2 medium onions, chopped
• 2 cloves garlic, minced
• 2 Tbsp olive oil
• 7 cups low sodium chicken or vegetable broth
• 1 796ml can diced unsalted tomatoes
• 1 cup cherry or grape tomatoes
• 1 small bunch fresh basil
• sea salt
• freshly ground black pepper

Method

To make your soup:
Put a large pan on medium heat and add olive oil. Add all your chopped and sliced ingredients and mix together with a wooden spoon. Cook for 10 to 15 minutes with the lid askew, until the carrots have softened but are still holding their shape, and the onion is lightly golden.

Heat the broth, then add to the large pan of vegetables with your tomatoes (canned and fresh). Give it a good stir and bring to a boil. Reduce heat and simmer for 10 minutes with the lid on. Meanwhile, pick your basil leaves.

To serve your soup:
Remove the pan from the heat. Season with salt and pepper and add the basil leaves. Using a hand blender pulse the soup until smooth. Season again (as necessary) before dividing between your serving bowls.

I love making soups for weekday lunches and the basil was a great flavour in this one.

What are your Super Bowl plans?

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

Sip and Snack Swaps

With holiday season soon upon us, the time for hot beverages, sweet/salty/crunchy snacks and cuddling up with a warm blanket in front of the TV has begun. The cold weather brings holiday drinks such as eggnog, hot chocolate, lattes and mochas and the parties bring sweet, salty and crunchy treats. It is important to be aware of these treats and drinks as they can pack a bunch of calories into a day. Many people are not aware of the amount of liquid calories consumed at the holiday time, but when a 16 oz. eggnog latte from Starbucks has 470 calories, it is something we need to start paying attention to. There is a place for beverages such as these in your diet. However, they should be consumed in smaller serving sizes and only occasionally. As well some of the traditional treats can be consumed but there are great alternatives out there to subdue the cravings for these snacks.

Try some of these alternative drinks this season when planning a party.

1. Fruity tea soda instead of a soft drink or flavored soda 

• To make this steep two tea bags of your favourite herbal tea in 3 cups of boiling water (we used Tetley's Mint Mojito - pictured above). Chill. Add 1 cup sparkling mineral or soda water. You will have an instant fizzy drink with close to no sugar

2. Citrus water instead of fruit juice 

• Mix a teaspoon of lemon or lime juice with 8 oz. of water to have a refreshing drink without the sugar and calories from fruit juice. Try using a water bowl instead of a punch bowl at the next party you host. 

3. Herbal tea instead of eggnog, hot chocolate, lattes and mochas.

• Consider picking up the holiday flavors of teas to have instead of having the sugar sweetened, high fat beverages. If you do go for the other beverages try a skinny version or get the drink with half the sweetness.

...more examples

Try some of these healthy snacks to curb the salty, crunchy or sweet cravings that come along with the holiday season:

• Cheesy Kale Chips - Tear kale leaves into large pieces and arrange on a baking sheet. Spritz with olive oil and bake in a 350°F oven until crisp. While still warm, sprinkle with a little grated Parmesan cheese (check out our past post and Today I Ate a Rainbow's video).
  
• Five-spice pumpkin seeds - Toss salted pumpkin seeds with sesame oil and Chinese five-spice powder; bake at 350°F until crisp.
  
• Buffalo popcorn - Toss air-popped popcorn with olive oil, chili powder, and a sprinkle of Parmesan cheese (how to make your own microwave popcorn)
  
• Chickpea poppers - Drain and rinse canned chickpeas, then dry them with a paper towel. Spritz with extra-virgin olive oil, season with dried oregano and garlic powder, and roast at 400°F until crisp (read more).
  
• Banana cream pie - Spread graham crackers with vanilla fat-free Greek yogurt, then top with a handful of banana slices and a sprinkle of ground flaxseed. (Read the label to make sure you stick to one serving of graham crackers.)
  
• Grapefruit Brule - Transform a simple grapefruit into something decadent: Halve it; drizzle each half with a little dark honey (use concentrated sweets sparingly), and broil until bubbly.

...more examples of sweet, salty, crunchy treats

 

Remember, there will be temptations at every holiday party you go to. If you focus on good choices most of the year, treats at the holiday season can fit in to a balanced diet. Just spend more time choosing the better option and don’t over indulge when you do have some treats. Enjoy the holiday season and stay warm this winter!

Kaitlyn Kwasney, Dietetic Intern

for Stephanie Langdon, RD

something nutrishus counselling & coaching

www.nutrishus.com