9 Dietitians Tips for Finding the Time

As I said, time has been on my mind. I try to prioritize my time, spend my time wisely, not waste time, etc. but a lot of that is subjective and I doubt I'll ever feel like there's enough time for certain things. For example, I enjoy reading, yet it falls low on my list and I often run out of time (ie. my child wakes from a nap). I have prioritized certain things (ie. not cancelling workouts/exercise and home cooked meals) and I have cut certain things out when they no longer serve a purpose.

I talk about mindfulness and minimalism, but it's not just the clutter, it could be the groups, activities, etc. that take time and really are not helping you move towards being your best self. It's hard to say no or to 'define' yourself when society encourages us to be a certain way and do certain things. It's become 'normal' to be busy, but I don't want that to define me. I want to feel like I have time to do what I enjoy doing, because we only get so much time. I also think we need to reorganize/re-prioritize and take time for ourselves, be that to nourish ourselves, to relax, to de-stress, or to workout.

To help you manage your time (or perhaps drop the excuse that you don't have time for your health), I asked fellow dietitians for their time saving tips/tricks/hacks to help you break down the barrier.

1. Meal plan, but start "small, simple, and slow"... (read more: How to Simplify Meal Planning)
Dixya Bhattarai, RDN, Food, Pleasure & Health

2. "Free online workout videos are one of my favorite high efficiency ways to get a quick workout in on busy days, even with kids sleeping or playing in the next room"... (read more: 25 Free Full Body Workout Videos (15 Mins or Less)
Dena Norton, MS, RD, Back to the Book Nutrition

3. "If you're not already exercising chunk it down to 10 min at a time to make it easier to fit into an already busy schedule and slowly expand the time."... (read more: Find the Time: 10-Minute Exercise Routines)
Meri Asterino Raffetto, RDN, Real Living Nutrition

4. "Build food traditions that help you create a better attitude around cooking and making time for it"...(read more: BYO Holiday Food Traditions)
Sharon Palmer, RDN, The Plant-Powered Dietitian 

5. "I make lunch and snacks the night before. I also make a big batch of granola and always make double dinners so that I have for leftovers and for the week. I can make soup and quick dinners also in half an hour using my food processor to chop veggies and herbs!!"
Madeline Basler, RDN, Real You Nutrition

6. "I love the quote that 30 minutes (for a workout) is just 2% of your day!"
Katie Proctor, RDN, Elevate With Katie

7. "Spend 30 minutes over the weekend planning out your meals for the week. That 30 minutes eliminates so much stress throughout the week!"
Allison Stevens, MS, RD, Chef,  Prep Dish

8. "Make extra portions of meals and freeze them. When you eat them weeks later, they'll seem new, and you will have saved time in the prep process. You can do this and have a regular rotation of 'new' meals."
Amy Gorin, MS, RDN, Amy Gorin Nutrition

9. "Take time out of your day, perhaps on the weekend when life is less hectic, and plan out your meals for the week. And fill out a supermarket shopping list, so when you go to the grocery store, you spend your time efficiently." (download her 7-Day Meal Planner and Supermarket Shopping List)
Liz Weiss, MS, RD, Meal Makeover Moms 

How do you find time for your health? Tell us below and enjoy all the time you've saved!

Cheers,
Steph Langdon, RD
www.nutrishus.com

Memorable Meals {Recipe ReDux}

Food plays an important role in our culture and is part of all kinds of celebrations and gatherings. In Canada we've already celebrated Thanksgiving, a holiday which often involves lots of food and food traditions. With that in mind, this month's Recipe ReDux theme is  A Food Memory For Which You Are Thankful: In the US, November marks the Thanksgiving holiday. But many of us are especially thankful for food memories we have shared with friends or relatives throughout our lives. Was it a special meal you ate as a child? Or, maybe it was a food you grew and harvested with your own children. Please share one of your favorite food memories and the healthier “redo” of the recipe.

 

Considering that I am awaiting the arrival of my first born (while I write this, she arrived before posting it), this was a very timely theme. It made me think back to my childhood, but also inspired me to think about keeping things simple and convenient in the kitchen - things my clients often mention as important in their busy lives. I had many ideas, but settled on a "redo" of hamburger helper - something that can be done in one pot and uses ingredients many people have around already. It's a convenience item that is still available on grocery shelves, but is also simple to make from scratch and thus avoid the excess sodium and other preservatives.

Just like many meals people currently consume, often our childhood favourites are lacking in vegetables. I added a few for flavour, but also served this with raw veggies and dip (as another childhood throwback!).

Homemade Hamburger Helper

Makes approximately 6 servings (depending on side dishes and size of appetite)

Ingredients

1 lb extra lean ground beef (I used sirloin)

1/2 green bell pepper, diced

1 medium (about 1 cup) white onion, diced

2 cloves garlic, minced

2 Tbsp tomato paste

1 1/2 cups water

1 1/2 cups milk

2 cups whole grain macaroni

2 tsp paprika

1 tsp chili powder

1 cup shredded marble cheese

salt and pepper

1/3 cup Italian parsley, chopped (optional)

Directions

1. Heat skillet. Add beef and brown over medium heat.

2. Wash and chop veggies. Drain any residual fat from the beef, then add bell pepper, onion, garlic and tomato paste - cook for an additional 3-4 minutes, stirring often.

3. Add water, milk, pasta, and spices. Stir, bring to a boil, then cover and reduce heat to simmer for about 10 minutes (or until pasta cooked to your liking).

4. Stir in cheese, salt and pepper to taste, garnish with parsley, and serve.

Check out other dietitian's recipes below for more inspiration for your kitchen!

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


   

    An InLinkz Link-up

   

Personalized Pizza {Recipe ReDux}

We don't make or order pizza often at our house, but I know it's something that my husband and I agree on - we both love thin crust pies that remind us of our time in Rome (simple, flavourful ingredients).  We've successfully made our own with caputo 00 flour and san marzano tomatoes, but when I have a crowd to feed or need to make a meal in a hurry, I turn to pita pizzas.  I have yet to try using eggplant or pureed cauliflower as a crust, but I've pinned them to try in the future.

Pita pizzas are a great way to use up leftover vegetables, protein, and cheese, or to make extra veggies to be used later in the week with eggs, salads, etc.  Knowing that many of my clients prep food on the weekend, it's always great to think about planned extras and take advantage of the time you have, since we know there will be evenings when you need to get something on the table fast!

This month's Recipe ReDux challenge is Pizza Party! Give the delivery guy a day off; whether it is for Friday Fun Night with the kids, a pizza chef competition among friends, or for Super Bowl Sunday (February 2). Share your healthy pizza recipe that we can all look forward to after a long week…or a long day.

Pizzas are great since everyone can choose their own toppings.  You basically need the pitas, a sauce, lots of vegetables, and protein (cheese, chicken, sausage, my husband has even tried oysters).  You can be creative and use up what you have while creating a new favourite flavour combination.  Lately I’ve been loving roasted vegetables and Mediterranean flavours, which is what inspired me for this month’s challenge.

Personalized Pita Pizzas

Makes 4 pitas

Ingredients:

Olive oil

1 pint (~40) cherry tomatoes, halved

4 cloves of garlic, minced

1 artichoke, rinsed

1 1/2 – 2 cups of white mushrooms, sliced

1/4 – 1/3 red onion, thinly sliced

1 handful spinach

1/3 cup feta, crumbled

2 Tbsp cream cheese (optional, flavoured)

1 Tbsp milk

4 whole wheat pitas

Salt and pepper

Directions:

1. Roast tomatoes: preheat oven to 250F. Place parchment paper on a baking sheet and top with tomatoes, garlic, and 1 Tbsp olive oil.  Place on centre rack and roast for 1 1/2 – 2 hours, stirring/turning once and removing once aromatic and shrivelled to your heart’s content.  This can be done ahead of time and refrigerated for when you want to quickly make pizza.
2. Cooking the artichoke: I chose to do this as a challenge to myself since I’ve only used the hearts in the past.  There are many videos on youtube if you’re also new to purchasing and cooking with artichoke. Start by removing the coarse leaves close to the stem, trimming the tiny thorns from the outer leaves with kitchen shears, trimming 1/8” off the stem, and using a sharp knife to trim about 1/2” off the top. Bring a pot of water (with a dash of salt) to a boil and add your artichoke; cook for 35-40 minutes (it’s done when an inner leaf comes off easily).  This can also be done ahead of time, and then you can also enjoy eating from the leaves.  Once you get to the heart, chop it and set aside.
3. Heat 1 Tbsp of olive oil in a sauce pan over medium heat and add mushrooms.  Sauté 3-5 minutes to desired level of doneness (option to add a dash of salt). Remove from heat and set aside. 
4. Using the same saucepan, sauté red onion until lightly browned. Remove from heat and set aside. 
5. Use that saucepan one more time and heat up 2 Tbsp of cream cheese (we used herb and garlic) and 1 Tbsp of milk to make a white sauce.
6. Preheat oven to 425F and start prepping your pizzas.  Lightly spread white sauce on four pitas and top with desired ingredients (tomatoes, onion, artichoke, mushrooms, spinach, and feta). Season with black pepper and place in heated oven for 8-10 minutes until cheese is melted and edge is golden brown.  Let cool 1-2 minutes, slice and enjoy!

How do you enjoy "pizza" and what are your favourite toppings?

Steph Langdon, RD

something nutrishus counselling & coaching

www.nutrishus.com

 

 

An InLinkz Link-up

Were you too ThankFULL?

Canadian Thanksgiving is over, now it's time to reflect on how you did...
I saw many people out enjoying the weather (and being active!) Saturday when I went to the Strawberry Ranch Corn Maze, as well as Sunday and Monday while walking Albert around the bridges and Meewasin trails.

I was fortunate enough to be invited to two dinners.  I baked my first pie from scratch (from inspiredtaste.com) for dessert on day 1 and brought a family shared quinoa salad recipe (from finecooking.com) on day 2.  Both evenings were equally enjoyable and full of great food and company.  It seemed like portions were kept under control and there were lots of vegetable options both evenings.  I must admit that my brother-in-law served very large slices of pumpkin pie last night (it was homemade, and delicious).

Now that the main meals are done, perhaps your fridge is barren, but I'd guess that most of the hosts have fridges full of leftovers.  If you're a guest like me, you may have also scored a few more meals for the week ahead.  Sharing leftovers can be a great way to make sure that they don't go to waste (and/or keep you from overeating).  You might also have a tradition for your turkey - my mother often makes turkey crepes, and my mother-in-law makes day-after-turkey-casserole, and many people make homemade soup.  Whatever you do with your extras, make sure that you're smart and practicing food safety.  Here are a few reminders from Dietitians of Canada:

• Keep leftovers in the fridge for a maximum of two to three days. Freeze leftovers if storing them for longer.
• Leftovers can be frozen and used within two or three months. Be sure to label and date all packages, and use the oldest ones first.
• Thaw frozen leftovers in the fridge, not on the counter. Eat or reheat thawed leftovers right away.
• Heat food thoroughly to at least 165°F (74°C). Check temperatures using a food thermometer.
• Ensure soups, gravies and sauces are brought up to a boil before you eat them.
• Only reheat leftovers one time. Throw away any uneaten leftovers after they have been reheated. Do not refreeze thawed leftovers.

What do you do with your Thanksgiving leftovers?

Continue to be grateful all year round!
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