Where's the Food?

We recently moved from a downtown loft to a house in suburbia. The kitchen was a very important part of our purchase, but we mostly got the house based on its fabulous location. Many of the houses we looked at had tiny kitchens with limited counter space. We were used to our huge island and having lots of room to move around and entertain in the kitchen. We did also gain a pantry and extra cupboards in the house. We even splurged to get a convection and induction range.

While checking the house out, a friend commented how empty the pantry was. I guess I agreed, although it definitely wasn't 'empty', but that's probably pretty close to how it will always be. I know I have a child under one year old, so I'm sure our food situation will expand as her appetite grows. However, I enjoy and have the flexibility to get fresh items often. I do cook in big batches, but only as much as our fridge/freezer can hold. I know we're in a North American bulk purchasing society, but that doesn't tend to be the way my husband and I shop or consume and it appears that helps our waistlines too. Although, I must admit that I recently stocked up on diapers (so our daughter is already changing things).

I enjoy throwing random ingredients together and trying new recipes. I often seek out google and type in a few items that I want to use together and see what recipes or images inspire me. I also often try to use up the items in my pantry. For example, I'll look and see that we have a lot of rice, or canned beans, or dried fruit and that will lead to a creation. Thus, I tend not to have a full pantry although I do have my staples, as I'm sure you do too. I guess this works really well with my attempt at living a minimalist lifestyle, even though that wasn't my intention, it's just how I approach the kitchen. It also helps me keep the kitchen somewhat clean and inviting.

It's not like my kitchen has no food, but it's also not heavily stocked (compared to some or depending on the day of the week). I started reading Brian Wansink's Slim by Design recently and he mentions that empty kitchens often lead to bigger waistlines - because people are eating out more. We use our kitchen a lot, but I think if it was full I might be overwhelmed. With a few key things on hand, I can figure out my meals for the week and reduce our waste, so it helps me be mindful too. This means we try all kinds of meals and is a handy way to help those with a strict food budget.

How do you approach your kitchen or pantry?

Happy cooking!
Steph Langdon, RD
www.nutrishus.com

Putting the Plan into Action

Eating out or grabbing food away from home has become the norm.  I often have clients requesting quick, easy, and convenient meals because of the lifestyle we had adopted.  Recently there are even new websites that provide menus and information meant to simplify ordering take out (skipthedishes or justeat).  While I feel there is a time and a place for eating out, and I myself eat out more that I did when I was growing up.  I think we also need to rethink what we're doing at home and what we're ordering when we go out.  If you realize that you're 'treating' yourself to french fries instead of side vegetables more often than not, then that is no longer a 'treat'.

In my home, meal planning means finding a few recipes, taking stock of what's in the kitchen, making a grocery list, and having an idea of that meals we'll have that week.  I don't necessarily get set on which meal goes with which day because things come up, but I have given it forethought, so it's an easy decision when supper time rolls around.  As with any new habit that you're trying to create (or old one that you're trying to break), it helps to think about it ahead of time, or spend a moment planning. 

That way, when you come home from work exhausted, you already have the ingredients, perhaps your child(ren) or partner even started prepping the meal because you left the recipe out, and you don't have to look blankly at the full fridge feeling like there isn't any food in it.  It's important to figure out what works for you, your household, and your lifestyle.  A plan can help you stay within your food budget (you're buying what you need and using it = less waste) and make sure that meals offer nutritional value as well.  It can serve as a way to create variety if you challenge yourself to one or two new recipes each week, and can also create lunch leftovers when you have planned extras.

Healthy Families BC has a meal planning tool and pantry planner to get you started.  Whether you're planning for a busy week of work and activities, or creating your menu for a week at the lake.  Plan for vegetables and fruit, plan for meals at home, and get rid of the excuses (healthy cooking takes too long, there's no food in the house, I don't know what to make, etc.)

Have an enjoyable week (knowing what's for supper!)
Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Roll it out

As I work to expand my vegetarian recipe repertoire, I still like to look in the cupboards and be able to create a meal with my pantry staples.  This is a great creative skill to have when you don't have time to pick up groceries, are trying to eat more meals at home, or just want to see what you can create from your kitchen supplies. 

I did plan to try enchiladas at some point, since we don't usually have enchilada sauce in the house.  Otherwise, a few items you will almost always find in my kitchen include:

• frozen berries
• frozen vegetables (broccoli, beans, peas, etc.)
• canned tuna
• quinoa
• some sort of rice (brown, wild, whole grain basmati)
• greek yogurt
• unsalted nuts
• dried lentils
• canned black beans and chickpeas
• canned unsalted tomatoes
• frozen loaf of bread (or pitas)
• salsa
• milk
• oats
• apples
• raisins
• eggs
• onions
• garlic
• and of course a variety of herbs and spices

Vegetarian proteins are great to get you through the week because they're shelf stable (dried or canned).  What do you make when you don't have time to get to the grocery store?

The recipe I'd like to share with you today is adapted from Betty Crocker's Black Bean Enchiladas.

Ingredients

·  1 tablespoon vegetable oil

·  1/2 cup chopped onion (1 medium)

·  1 teaspoon ground cumin

·  1 can (341ml, 12oz) whole kernel corn, rinsed

·  3/4 cup medium salsa

·  1 can (15 oz) black beans, rinsed and drained

·  1 cup part skim mozzarella cheese, shredded

·  7 (because that's what we had) whole wheat tortillas (8-10 inch)

·  1 can (10 oz) enchilada sauce (we used mild)

·  Chopped avocado, black olives, sour cream and cilantro, if desired 

    *we also added a few chopped chipotle peppers for some heat!

Directions

1. Heat oven to 350°F. Spray 11x7-inch (2-quart) baking dish with cooking spray. In 10-inch skillet, heat oil over medium heat. Add onion and cumin; cook and stir 4 to 5 minutes or until onion is tender. Stir in corn, salsa, beans and 1 cup of the cheese. Remove from heat.
2. On microwavable plate, stack tortillas and cover with paper towel; microwave on High 30 seconds to 1 minute to soften. Place 1/4-1/3 cup bean mixture along center of each tortilla. Roll up tightly, and place seam sides down in baking dish; spoon remaining bean mixture on top. Pour enchilada sauce over enchiladas, spreading to coat all tortillas. Sprinkle with remaining cheese.
3.  Bake 25 to 30 minutes or until cheese is melted and sauce is bubbly around edges. Garnish with remaining ingredients.

Plan ahead so you can roll out supper at home when you're in a pinch.

Here's to your health,
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

Healthy Tips for Back to School

This morning I appeared on CTV Morning Live Saskatoon to discuss the dreaded 'Freshman 15'.  Surprising to some, most research doesn't show such a high weight increase in the first year of college/university.  On average, first year students gain 2.5-3.5 lbs, the problem is that it may continue throughout their studies and into their career (with females gaining 7-9 lbs and males 12-13 lbs over their college career).

Heading back to school is a great time to start thinking about building a new healthy habit.  University freshmen may not have great cooking skills, understand portion sizes, or realize the importance of healthy and nutritious foods.

Some of the challenges these students face include:

• no longer having access to home cooked meals
• increased freedom and independence over their food choices
• consumption of liquid calories (alcohol, specialty coffees, pop, etc.) 
• food available at every turn (cafes, restaurants, fast food, convenience stores, vending machines)
• high stress levels (and potentially anxiety and homesickness) which can lead to emotional eating
• decreased sleep (which can increase appetite and allow you more hours to eat)
• decreased physical activity
• a lack of cooking or food preparation skills
• eating out more often (less control over what's in your food)
• trying to eat on a tight budget
• munching while late night studying or socializing
• skipping meals (and overindulging later)

A great way to get started is to plan out a week of meals and snacks and get the appropriate groceries.  Shopping off a list helps you stay within a budget and make sure healthy options are available when hunger strikes.  It's also a good idea to pack snacks and/or lunch in your bag so you can eat between classes rather than end up always buying food or stopping at the vending machine.  If you are eating out, find ways to include vegetables - load up your pizza, pita, or sub, or hit the salad bar.  Don't attack a buffet unprepared - check out the options and then choose accordingly.  Once you know what's available on campus it's a good idea to have a plan in order to avoid temptation (ie. I'll get a made to order fajita, not a burger and fries).

When cooking for yourself it's great to have creative ways to use leftovers so that you don't feel like you're always eating the same thing.  This is also budget friendly and saves time.

• rice - eat it hot, have it in a wrap, have it in a salad, or add it to soup
• pasta - have it hot, have it in a salad
• veggies - have them hot, have them with eggs as a frittata, have them in a salad or wrap 

Protein can be expensive, but you can include nut butters, canned fish, and/or beans for budget friendly options.

Still looking for a study snack?  Air-popped or microwave popcorn is a great way to get crunch.  A cup of popcorn is only about 30 Calories (vs 160 for potato chips).  Plus popcorn contains fibre, is a whole grain, and contains antioxidants (including some polyphenols not found in other vegetables and fruit).  Don't have an air popper?  Place 3-4 Tbsp of kernels in a brown paper bag, fold twice to seal and microwave for 1.5-2 minutes (depending on your microwave) until the popping slows.  Loads of butter and salt can negate the health benefits, so have fun with different herbs, spices, and seasonings (garlic powder, Parmesan cheese, cocoa powder, cinnamon, etc.) .  Plus remember to take a mental break from studying by being active and getting sleep.

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

Cook Once, Eat Twice: A New Way to Cook & Save Time

Tomorrow is the start of the week 2 challenge for Nutrition Month!

It’s five o’clock and you are driving home from work and are thinking “What’s for dinner?”. You try to remember what might be in the fridge and how fast you can create a meal before you have to be out the door again.

Research indicates that we are spending less and less time preparing meals at home. Take a moment and think about how long it takes you to prepare a meal for your family? A recent study conducted by the Heart & Stroke Foundation indicated that this is an issue for lots of folks. Forty-one percent of people said healthy meals take too long to prepare. Another study suggested that we spend a mere 15 – 30 minutes preparing a meal, in comparison to 45 minutes just a decade ago and as much as 6 hours in the 1900’s. Clearly 6 hours is too much, but a little time spent preparing a tasty meal is a great investment in your family’s health and well-being.

March is Nutrition Month and this year dietitians across Canada are debunking nutrition myths such as “cooking healthy meals takes too much time”! If you are making one meal, why not make two? It doesn’t require additional time and it means you have a healthy meal ready in minutes the following week. Imagine the comfort of knowing what’s for dinner on your way home. A delicious meal made with wholesome, nutritious foods and all you have to do is reheat and eat.
Top 3 tips to cook once and eat twice:

• Make big batches of soups and casseroles. Cook on the weekends and freeze. Simply thaw, heat and eat!
• Make extra servings of cooked chicken, dice and freeze. Simply thaw and reheat to make 10-minute quesadillas or stir-fries or put on top of pizza.
• Cook and freeze brown rice in individual or family-sized portions. Great for a quick side to complete your meal.

Up for the challenge? One day this week when you have a little more time, dietitians challenge you to double one recipe and freeze half for an easy meal next week. Take the challenge today and check us out on Facebook® to share your results for your 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 www.dietitians.ca


Sources:
1.“Time Crunched is stealing years from Canadians” Report on Canadians Health, November 2011 Heart & Stroke Foundation (accessed online http://bit.ly/Agddy3 Dec 7, 2011)
2. Consumer Trend Reports: Chapter 9 Consumer Spending – Office of Consumer Affairs (OCA) (accessed online http://bit.ly/wkcFRG Jan 29, 2012)

Happy cooking!

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

Mini Football Meatloaves

As you get ready for game day, start thinking about what you're going to serve or take to the party.  Going shopping with a grocery list will help you stay on track and away from high calorie, high fat, high salt, and high sugar options. 

Having small portions, such as mini meatloaves can help you control the amount you eat.  To dress them up for the occasion, lay shredded part-skim mozzarella cheese on top as laces.  The recipe below from About.com also includes a few vegetables and uses extra-lean ground beef.  Remember to include veggies on your plate too!




Low Fat Mini Meatloaves

Ingredients:

• 1 pound of extra-lean ground beef
• 1 medium carrot, shredded
• 1 medium zucchini, shredded and squeezed dry
• 1/2 yellow onion, finely chopped
• 1/2 green pepper, finely chopped
• 1 tbsp chili powder
• 2 tbsp Worcestershire sauce
• 1 slice whole grain bread as breadcrumbs
• 2 egg whites
• 1/3 cup tomato ketchup

Preparation:

Preheat oven to 400 degrees. Lightly spray a nonstick or silicone muffin pan with nonstick cooking spray. Crumble ground beef into a large bowl. Add shredded carrots and zucchini, and chopped onion and green pepper. Add chili powder, Worcestershire sauce and breadcrumbs. Stir with a fork. Add egg whites and stir again with a fork until well blended. You can knead the mixture with your hands but sometimes this makes the meat overly tough.

Spoon mixture into prepared muffin pan, and top each cup with ketchup. Bake for 25 minutes, making sure that the internal temperature reaches 165 degrees.

Serves 6.

Per Serving: Calories 150, Calories from Fat 38, Total Fat 4.2g (sat 2g), Cholesterol 47mg, Sodium 98mg, Carbohydrate 9.2g, Fiber 2.3g, Protein 18.7

Enjoy!
Steph Wheler, RD
something nutrishus counselling & coaching
www.nutrishus.com