We have become a society that loves an easy “quick fix.” Who doesn’t welcome a quick fix when it comes to food and eating? There are so many to choose from, but they really don’t fix anything, and they definitely don’t teach you how to create healthy habits. In many ways, going on a diet is easier than actually making lasting changes to your lifestyle. The phrase “going on a diet” implies that you go off the diet, too. What happens when the diet is over? Necessary and positive lifestyle changes, however, are never over. They are some of the most important foundations for your life, which you are lucky to be living every single day. They may seem harder than a quick fix, but you can do hard things (🚲Jess Simms)!
Let’s start by extinguishing that self-blame. The fact that diets do not work is not your fault! Removing foods without changing behaviors can lead to feelings of deprivation and eventually uncontrolled eating. There are hormones in our bodies working against us, as they sense “starvation” when you go on a diet. Bodies exist with hunger and satiety hormones, known as leptin and ghrelin. Leptin is our satiety hormone, letting us know when we are full. Think of leptin as the moderator of your body’s own TedTalk titled “Energy Balance”. This TedTalk unfortunately, has no start and finish time, so leptin is always on the job. Leptin’s true desire is to help you feel satisfied with the foods you have consumed. When dieting, our levels of leptin decrease (or take a bit of a break), which decreases feelings of satiety. Now that you are trying to eat less, your body is shouting “more, more, more!” That’s not the TedTalk you signed up for, but it is in motion. Then we have the hormone ghrelin, famously known as your “hunger hormone,” yet it has a full resume of other crucial roles it plays in your body. When we go on a diet, ghrelin receives this as a signal of starvation. While leptin is on a break, ghrelin decides to take advantage of its moment in the spotlight, actually increasing your appetite. Now, you have leptin no longer letting you know when you are satisfied with your meal or snack, and ghrelin exaggerating your hunger level. It is like purgatory going on inside your body and brain and you are too caught up in it all to make it stop.
Leptin and ghrelin have moments where they can be much in sync with your true appetite and hunger, but when you diet, they are not your friends. Instead, they leave you feeling disappointed in yourself, and sometimes this translates into decreased self-esteem and self-trust. Believe me when I tell you: It is not your fault. You just went for the quick fix and stimulated your own body to start working against you. Eating healthfully until you are satisfied with well-behaving ghrelin and leptin, your body (YOU) can live a healthier and happily ever after.

How do you determine if your mindset is aligned with a diet mentality or if you’re in it for the long haul and ready to make significant and long-lasting changes? When you are making any changes to eating habits (or exercise habits), always ask yourself if you are making a change for your lifestyle, or just for the now (the “quick fix”). For example, if a bowl of ice cream is your wind down after dinner, and you decide to eliminate it without finding a replacement, you could be left feeling deprived and unsatisfied. Consider cutting the portion in half and adding some fresh fruit on top. Or find a frozen yogurt bar that you enjoy. The idea is to pick an option that helps you feel satisfied, and is on your chosen path to a healthier lifestyle. Be curious, kind and patient with yourself, and learn what works best for you over time. It’s about moderation, balance, and enjoyment; never deprivation extinction or perfection.

INGREDIENTS
1 pound fresh Brussel sprouts, washed and halved
2 Tablespoons extra virgin olive oil
3 Tablespoons balsamic vinegar
1 teaspoon chili oil
1 Tablespoon fresh ginger, minced
salt and pepper to taste
Nonstick cooking spray
Optional: balsamic glaze to garnish
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PREPARATION
Preheat the grill to medium-high for about 10 minutes.
While preheating, in a small bowl whisk the olive oil, balsamic vinegar, chili oil, ginger, a dash of salt and pepper. Place prepared Brussel sprouts in your serving bowl, and pour mixture on top. Mix well, making sure all are soaking up the marinade.
Spray grill pan or heavy foil with nonstick cooking spray. Add sprouts, leaving the extra liquid in the serving bowl. Place on preheated grill. Grill for 20–25 minutes, stirring or flipping have way through. Feel free to taste one to test for doneness.
Remove from the grill and place back into serving dish, mixing with remaining liquid. Sprinkle with additional salt and pepper to taste. Garnish with balsamic glaze, if desired. Makes 4 servings.

​INGREDIENTS
1 pound turkey sausage, casings removed, chopped (substitute veggie sausage or a lean meat-based one, if desired)
1/4 cup chopped onion
3–4 garlic cloves, minced (or 3 tablespoons if using pre-minced)
1 Tablespoon chopped chipotle pepper in adobo sauce (save the rest of the can in a container in the fridge — always a yummy, kickin’ addition)
48 ounces chicken broth (or 1 1/2 boxes), low sodium
3/4 cup evaporated nonfat milk (substitute non-dairy, if desired)
1 teaspoon of dried basil + 3 Tablespoons chopped, fresh basil
1 10-oz package fresh tortellini
2 cups fresh baby spinach leaves, chopped
Optional topping: Parmesan cheese, freshly grated
PREPARATION
Place a dutch oven or large soup pot over medium heat. Add the sausage and cook about 8 minutes, or until browned. Add chopped onion and garlic and sauté for about 5 minutes, or until onion is slightly browned.
Add chipotle pepper to mixture, incorporating into the sausage, onion and garlic.
Add chicken stock, evaporated milk and dried basil. Bring to a simmer and add tortellini. Cook for 5–10 minutes or until tortellini is tender and floats to the top.
Remove from heat and stir in the spinach. Let spinach wilt. Ladle into 4 soup bowls. Top with a sprinkle of fresh basil and Parmesan cheese, if desired. Makes 4 servings. Serve with a side salad or other non-starchy veggies, like the BBQ Brussels.

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​INGREDIENTS
2–3 pound turkey London broil
1/2 cup soy sauce, low sodium
2 Tablespoon fresh ginger, minced
4 cloves or 2 tablespoons fresh garlic, minced
1 Tablespoon extra virgin olive oil
1/2 teaspoon salt
1 teaspoon pepper
Optional garnish: scallions, chopped
PREPARATION
Whisk together soy sauce, ginger, garlic, olive oil, salt and pepper in a small bowl. Place turkey into a large resealable bag. Pour 1/4 cup marinade and set aside, to save for basting. Pour the rest of the marinade into bag, seal and lightly shake. Place bag in the refrigerator overnight or at least one hour, lightly shaking to spread marinade often.
When ready to cook, preheat grill (or oven) to medium high. Place turkey on grill and cook for about 40–50 minutes, basting often with saved marinade.
Remove from the turkey from the grill when cooked through (at 165˚F, if using meat thermometer), and keep lightly covered to rest for about 15 minutes. Slice across the grain and place on a platter. Garnish with scallions, if desired. Makes 8–10 servings.

🍏🍏Tips to finding YOUR healthy eating path🍏🍏

• Be realistic with your goals by setting mini-goals. Start with one small change. When you feel you are there, add more to that specific goal or another altogether.
• Logging your food and your feelings helps you become more aware of your choices, your whys, whens, etc.
• Find the right support for you. It might be letting family and friends know of your adventure to healthier living, or maybe seek professional support - you should feel that you are not alone.

We all might be feeling a little crazy, like days are blending into one another and time has taken on a new meaning. Cooking is often my go-to when I want to take some control of the crazy. I could cook anything from sweet to savory, to just feel I am accomplishing something. Yet, there is something about Spring on the horizon that brings vegetables to the forefront for me, making a stronger presence than usual. Perhaps it’s the “warmer” air or the peaks of sunshine we have experienced out east this week, but I am fully leaning in to all of it. And with it, trying to keep the crazy to a minimum.
If the mention of vegetables does not get you excited, it is not your fault. Past experiences affect so much of our future thoughts and mindset. If your intro to the wonderful world of veggies consisted of green beans, soggy carrots or mushrooms swimming in grease, it is no wonder you do not embrace them. It will take some effort to get past your veggie traumas, but it is worth it. And if you are already a veggie lover, more inspiration is always a gift.
Vegetables can bring lots of flavor, crunch, sweetness, color and various scents to any dish. They are nutritional powerhouses, part of any disease-fighting regimen. A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and help keep your appetite in check. Eating non-starchy vegetables may even help with weight loss and weight maintenance. With potentially hundreds of different plant compounds that are beneficial to health, it is crazy NOT to lean into veggies! The proof is in the pudding, so to speak😊…and in a whole bunch of studies.
The higher the average daily intake of fruits and vegetables, the lower the chances of developing cardiovascular disease. Those who averaged 8 or more servings a day were 30% less likely to have had a heart attack or stroke. But 8 or more sounds like a lot of veggies! It is, but it is not — 1 cup raw or 1/2 cup cooked equals 1 serving. Making yourself Lori’s bone building green smoothie (https://amysmargulies.medium.com/aging-gracefully-and-other-bs-105f67657c43) in the morning? You have 2 servings right there. Salad for lunch? Another 2–3 servings. Veggies covering at least half your plate at dinner, another 3 servings. Still hungry and going for more? Another 1–2 servings. Snacking on veggies and hummus or guac, another 1–2 servings. It all adds up and can add up in your favor, with some effort of course. Do not forget to often include our leafy greens, which get a gold star when it comes to heart disease protection.
Data from the Nurses’ Health Studies and the Health Professional’s Follow-up Study show that women and men who increased their intakes of fruits and vegetables over a 24-year period were more likely to have lost weight than those who ate the same amount or those who decreased their intake. When it comes to veggies, the non-starchy types are where it is at! Starchier vegetables like potatoes, corn, and peas have their place in moderation, but we are talking greens, zucchini, squash, asparagus, broccoli, tomatoes, mushrooms and the like.
Eating carrots for the beta carotene is certainly not a new topic, and for good reason. Eating fruits and vegetables can keep your eyes healthy, and may help prevent two common aging-related eye diseases — cataracts and macular degeneration — which afflict millions of Americans over age 65. A recent large study of female health professionals indicates that higher intakes of lutein and vitamin E are associated with decreased risk of cataract. Lutein is a powerful antioxidant, a key contender for an A+ in eye health. Another shout out for our dark, leafy greens, with spinach, kale, broccoli at the top of the list, along with carrots for the lutein plus beta carotene.
Enough studies, let’s cook up some veggie happiness!

INGREDIENTS
1 pound asparagus spears, washed, trimmed, sliced into thirds
2 Tablespoons olive oil
4–5 garlic cloves, minced
freshly ground pepper and coarse salt, to taste
1/4 cup chopped walnuts or pine nuts
1 Tablespoon truffle oil, divided
1–2 Tablespoons fresh lemon juice, divided
1 cup uncooked quinoa (or other whole grain)
PREPARATION
Preheat oven to 400˚F. Place nonstick foil on bottom of rimmed baking pan.
Toss prepared asparagus with olive oil, garlic, salt and pepper. Spread out onto baking pan. Place pan in oven and roast for about 10 minutes, mixing halfway. Remove from oven, add walnuts and toss well. Place tray back in oven for another 10 minutes.
While asparagus are roasting, prepare quinoa (or other whole grain) according to package directions. Place in serving bowl. Toss with 1/2 tablespoon truffle oil and 1/2 — 1 tablespoon lemon juice.
Remove asparagus from oven and toss with 1/2 tablespoon truffle oil and 1/2–1 tablespoon lemon juice. Place on top of quinoa, one more grind of fresh black pepper and serve. Makes 2–3 main dish servings or 4–6 side dish servings.

INGREDIENTS
24 button mushrooms or 8 large mushrooms
1/2 onion, chopped
3–4 garlic cloves, minced
1 medium zucchini, shredded
1/2 teaspoon red pepper flakes
2 ounces goat cheese
1 cup Panko bread crumbs, whole wheat
Salt and freshly ground pepper to taste
Truffle oil spray
1/4 cup fresh rosemary, chopped
PREPARATION
Preheat oven to 350˚F. Spray prepared mushrooms with truffle oil mister. Sprinkle both side with salt and freshly ground pepper.
Sauté onion, garlic, zucchini shreds in 1 teaspoon oil. Add red pepper flakes and goat cheese. Stir until goat cheese is well mixed into veggies. Remove from heat. Add panko bread crumbs and still well.
Spoon either by teaspoon into button mushrooms or by tablespoon into larger mushrooms. Top with Parmesan cheese and another truffle oil spray. Bake for 25 minutes. Broil for 3 minutes. Sprinkle fresh rosemary. Makes 8 appetizer or side dish servings.

INGREDIENTS
1 Tablespoon olive oil
3–4 large carrots, peeled, slice into coins
1/4 teaspoon ground ginger
1/2 teaspoon cinnamon
1/8 teaspoon nutmeg (go with 1/4 or more if you really, really like nutmeg)
1/3 cup vegetable broth, low sodium
1–2 Tablespoons honey
salt and pepper to taste
PREPARATION
Place a large iron skillet over medium-high heat. Add olive oil and spread all over pan. Add carrots, ginger, cinnamon and nutmeg. Stir well to blend and continue cooking for about 8 minutes. Add broth and cook for 5 more minutes. Add honey, stir and cook until carrots are tender, about 8 more minutes. Sprinkle with salt and pepper to taste. Pour into serving dish. Garnish with extra cinnamon and a dab of honey. Makes 4 servings.

INGREDIENTS
1 Tablespoon olive oil
3–4 large carrots, peeled, slice into coins
1/4 teaspoon ground ginger
1/2 teaspoon cinnamon
1/8 teaspoon nutmeg (go with 1/4 or more if you really, really like nutmeg)
1/3 cup vegetable broth, low sodium
1–2 Tablespoons honey
salt and pepper to taste
PREPARATION
Place a large iron skillet over medium-high heat. Add olive oil and spread all over pan. Add carrots, ginger, cinnamon and nutmeg. Stir well to blend and continue cooking for about 8 minutes. Add broth and cook for 5 more minutes. Add honey, stir and cook until carrots are tender, about 8 more minutes. Sprinkle with salt and pepper to taste. Pour into serving dish. Garnish with extra cinnamon and a dab of honey. Makes 4 servings.

Wow, I did not eat any vegetables today ~how did this happen?
🥦Plan ahead ~always put them on your shopping list. Always.
🥕Prep extra when cooking ~double or triple how much you will eat in one sitting, so you have extra for your next sitting or snack.
🥒Nothing is wrong with the pre-cut pre-prepped veggies. Someone else did the work for you. How lovely.
🧊The freezer is your friend. It wants to keep you happy and healthy, so it will keep your frozen veggies for you on hand, whenever you need them. So kind.
🍝My favorite pasta dish only calls for 1 cup of fresh spinach. Double, triple, go big on your veggies in any recipe. And it can still be your favorite.