Learning More About Being Me

I've been reading Gretchen Rubin's Better Than Before as I try to find time for non-work reading in the evenings. She even talks about 'quitting time' which I am going to try to do, since I work from home and am an 'upholder' I can easily be drawn to my office to do work and accomplish something (because that's what I like to do!).

I often talk about being our best self or the best version of ourselves. It's not about perfection, it's about progress, which the title of the book reminds us - be better!

Gretchen talks about all the unique traits we have and I like to learn as much about myself as I can, so I enjoyed reading that. I also try to be self aware - so I may not always respond or act the way I intended or should have, but on reflection I can easily see what I should have done/said. Maybe it's years as a dietitian and the self reflection we're taught that has stuck with me.

As I learn more about myself, I also continue to learn more. I know I like to cook, but I like to follow recipes, I struggle to just make something from scratch, which many dietitians are great at. I like to follow directions, perhaps with a few alterations, but I like to know where I'm going and what the outcome may be, even though, that does mean that I try all kinds of recipes - some that we'll make again, and others that are soon forgotten.

I also know that I like quotes for inspiration and I like alliteration. As an adult I've recently decided that I am at my best when I remain curious (not judgemental), am content (grateful and not wanting for more or comparing myself to others), and present (or mindful - conscious fits with my 'c' theme, but I don't like it as much). I keep mindfulness, minimalism, and moderation in mind as I strive for health, happiness, and habits.

I've got a lot to continue to work on, but I think I'm better than I was before. I do often have to remind myself of how far I've come and that happiness isn't a destination - ie. it's not, I'll be happy when ________.

This is just my check in, as it was on my mind and I had a few moments to spare to jot it down.

Be well, be you!

Cheers,

Steph Langdon, RD

www.nutrishus.com

Day 25: Sharing is Caring

Sundays are now 'watch Daddy play basketball' days. They will also be my long run days for a few more weeks (cross your fingers for good weather!). So, I could be thankful once again for the ability to be active and healthy. However, these are also things that we share/do with others.

My husband plays basketball with a few friends and I cheer/visit from the stands with other wives, moms, and kids. It's a nice little family outing.

As I've mentioned previously, I am also training for a half marathon distance with one of my friends. I think it's great that we're able to spend time with our friends and be active at the same time. It's also setting a great example for our daughter and shows that we have similar values to our friends.

We are lucky to have close friends that we can spend time with and share interests with. I am a tougher nut to crack and do enjoy my 'alone' time (as well as being more of a home-body), but I know that we care deeply for the people in our life, whether we get to see them or even talk to them often. Having a young child has changed our social life, but we have been able to get out or entertain a few times over the last year.

It's just great to have people to share our experiences, our joys, our excitement, and now our growing little girl with. Having relationships and a social circle is definitely part of being healthy and happy. It's great when you find people that are authentic and love you just the way you are. A book (audio book) that I enjoy is Shawn Achor's Happiness Advantage - he often talks about how happiness precedes (rather than follows) success, but also mentions the importance of social connections.

I am grateful for: friendships 

True friends are a unique and special thing,

I hope you were able to see or talk with some this weekend!

Steph Langdon, RD

www.nutrishus.com

Day 5: Happy in the Kitchen

One of my happy places is definitely in the kitchen. When purchasing our home, the size of the kitchen was important to us, because we use our kitchen. Yes, we enjoy eating out, but both my husband and I enjoy cooking (I also love to bake). At times I would definitely rather have a home cooked meal versus getting organized to go out, but I do also appreciate when someone else does the work (and cleans up!).

We gravitate to the kitchen when we entertain, so it's helpful that we have lots of counter space and an island. We got used to this sort of set up in our old loft, so it was important for the house too. Many of our friends and family know that we enjoy food and I'm sure they know that I like to experiment.

In my attempts to live a minimalist lifestyle, I also have to be aware of the items I purchase for the kitchen, not just the food. I could probably spend a lot of money on props to help with presentation or the food pictures that I share on instagram, but I'm trying to be aware and stick to a few simple, quality items.

A few of our pieces are well researched by my husband, some were gifts, and others are items we collected on our travels. So there are many reasons to enjoy our kitchen beyond being able to nourish ourselves and hopefully help our daughter have a positive relationship with food and acquire cooking skills. There are so many ways she'll be able to help in the kitchen even at a young age, and it's about more than just the food.

I am grateful for: Time to prepare and enjoy meals with my family

Since I mainly work from home, I have the ability to spend time in the kitchen (somedays). Sometimes I get overwhelmed trying to get a meal organized or feed our daughter and plan our supper too. I often have ingredients for a few meals so that I at least have ideas of what to throw together. Sometimes I need something quick and other times I can enjoy preparing a more complex dish. I definitely have days where I make my husband decide on supper; the days where I've had to make too many decisions already. However, when I am able to enjoy a meal with my family, possibly pack up leftovers, and clean the kitchen, I find that I feel content. Taking a few moments to put a dirty plate in the dishwasher does help me sleep better at night though.

Our kitchen will likely always be a place of experimentation, but it's a place where all type of food can be enjoyed. We have the ability to keep it stocked with healthy and tasty items, and I never want to take that for granted.

Go create something!
Steph Langdon, RD
www.nutrishus.com

Happy Hours

I apologize for my recent absence from the blog - I have still managed to do the monthly ReDux challenges, but I haven't been posting as often as I'd like. In the meantime, I hope you've been visiting the Nutrishus facebook page and my instagram account to see what I've been up to, what's happening in the world of nutrition, and what I'm making in my kitchen.

I've been taking part in #100happydays since April 28, and have been sharing that on instagram as well. It relates well to my former posts about mindfulness, gratitude, and being in the moment. No matter what the day is like, I look for at least one source of happiness to focus and reflect on - I personally think it's a great exercise (however you choose to find your happiness).

Part of my absence has been a reflection on my life as an entrepreneur. I get so many ideas, and often need time to sort through them in order to decide where to spend my time and energy. I'm hoping to get more clarity around that this summer and set some goals to keep me focused. As you know, goals are very important, they involve action, and help use accomplish things and change habits.

I had a client recently state "I don't know where to start". Taking on our health can seem overwhelming, but I am still a strong believer in variety, moderation, and balance (although you need to consider how you define each term) as well as making small changes now for lifelong results.

Perhaps that means spending 10 minutes tonight washing and chopping vegetables while your supper is cooking. Those veggies can then be eaten the rest of the week raw as a snack, used in salads/stirfries/omelets, or thrown on the grill if you're cooking more outside these days. For many people, healthy eating goals need to focus on increasing vegetables (and fruit); so be brave and purchase a new variety the next time you're grocery shopping or hit up the local farmer's market. If you don't know what to do with the new ingredient, you can often find recipes in stores, talk to a friend or co-worker, or use google or pinterest for inspiration. Don't feel like you have to eat 3 new meals for the next 7 days, just focus on one meal this week, or cook in big batches so that you have leftovers and one less meal to plan during your busy week. I know I like leftovers this time of year because it means I'm using the stove less and keeping my home cool.

In case you're looking for happiness in a song or need something to listen to while you're cooking tonight, here is Pharrell Williams's 24 hour music video - Happy:



Here's to many happy hours in your kitchen and in your healthy future!
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