Welcome to 2023! New years can be exciting because they are something new, something spicy 😉, something that may inspire us to create new beginnings, or not. And not is fine too!  Just because it is January, you do not have to change a thing about yourself or your life. If you are feelin’ it, pivot, readjust, shift in any shape or form. But if you are not, you are still amazing just as you are today. 

Whether you desire to make a change or not, make sure you stay true to yourself. What are your thoughts and goals? No matter what you decide to do or not do, always remember to love yourself, respect yourself, and treat yourself with the best of intentions, just as you would your favorite people out there in the universe. Self-love is not selfish. It is necessary. You cannot treat others with the love and respect they deserve, or expect in return if you do not give it to yourself first. 

Self-discipline can be a part of self-love. It is not to make you feel bad or set yourself up for failure. It is a form of love that can be hard at times, but you are worthy of the strength and perseverance it takes to reach your goals. To keep going. To forgive yourself as needed, to push yourself at times, but never with judgment or negative thoughts. With grace, kindness, wholeness, respect, balance, toughness, energy, courage, and forgiveness. 

As we enter this new year, think about what is your happy healthy? You cannot “diet” forever and expect to feel happy and joyful around food, one of life’s simple pleasures. Yes, dieting can bring weight loss, but what is the cost to your happiness? It is usually not sustainable, which will not make you happy. Find your healthy space where you feel happy. This place should be where you make healthy choices most of the time, but when you choose not to, you still feel happy. Or when you feel you did not necessarily need to have that third drink 🙃 and dessert, but you did, which is okay. Do not judge yourself for it. Be kind to yourself, forgive yourself, and make your next choice a healthy one. Keep moving forwards, keep loving yourself exactly how you are today, and love the process of evolving new behaviors and new habits of your choosing, always choosing you.♥️❣️

Happy healthy meals are leaving the table satisfied, both physically and mentally, but not overly full. One of the most consistent ways to make this happen is lots of veggies. They help to bulk up your meal and provide lots of nutrients, fiber, and color. I focused on lots of veggies this month, lean protein, and of course a sweet treat - happy cooking! 🥬 🍗 🥦
​

CRUNCHY ASIAN SALAD
Ready for some crunch and zing with your greens? This salad is a lightened-up version of your typical recipes, which call for frying the noodles, as well as adding a lot of sugar and excess fat to the dressing. It is fun to make for a crowd, and a great one to add protein to for multiple lunches or dinners throughout the week. 

INGREDIENTS
For the salad:
1 large head Nappa cabbage (or 2 small head), rinsed and chopped or torn into bite-size squares
4 green onions, white parts diced
1 package Ramen Noodles
6 ounces peanuts, low salt (could also use slivered almonds, sunflower seeds, or a combination of all)

For the dressing:
3 Tablespoons low-sodium soy sauce
10-12 packets of sugar substitute (ie. Splenda)
½ cup apple cider vinegar 
2 Tablespoons olive oil
2 Tablespoons vegetable broth, low sodium
1-2 garlic cloves, crushed (about 1 teaspoon)
1 teaspoon fresh ginger, finely chopped

PREPARATION 
Preheat the oven to 350 degrees. Cover the roasting pan with parchment paper. Open the Ramen noodles and remove the seasoning packet. Place noodles in a sealable bag. Using a mallet, lightly pound noodles into bite-size pieces. Pour onto parchment paper. Add peanuts or nuts of your choice. Roast for 10-15 minutes, or until noodles are lightly browned, stirring halfway. Remove from the oven and let cool. Set aside ½ cup of noodles and nut mixture.

While noodles are roasting, toss cabbage and green onions in a large salad bowl. Set aside. 

Place dressing ingredients in a blender. Blend for 1-2 minutes.
​
Toss cabbage and green onions with half of the dressing. Add bulk of noodles and nuts, more dressing to your liking, toss and top with the remaining half cup of nuts and noodles. Suggested other toppings: edamame, shredded red cabbage, shredded carrots, roasted chicken, tofu, etc.

We all have many wonderful intentions to form new healthier habits and rituals, whether food-related, exercise-related, and the many behaviors in between. But most of us kinda suck at it. Honestly😃 — and no judgment — just fact. Why is it so hard to stick to the changes we want to make or even start to make?

​First of all, we are humans. Being human is amazing, but it is filled with imperfections. This is what us humans. We have a lot of road blocks in our way when it comes to embracing new habits, many of which we cannot change. But we can walk around them. Not just a light stroll of course, but an intense Jalen Hurts kinda squat and push (even if you are not an Eagles fan, you have to give #1 the credit he deserves!) Why so much effort? Because there is so much intensity pulling us the other way. It is common for attempts to alter eating, exercise, and other health-related habits to fail not simply due to a lack of willpower or lack of knowledge, but because of the strength of specific circumstances and triggers to elicit learned responses — or more simply put, our habits.

Think about when you have been on a roll with making yourself a balanced breakfast every morning. But then your schedule or someone else’s schedule in your household changes, and you are thrown off course. Getting back on course is hard, harder than it was to start on the new course, which was actually not easy to do either. Hard stuff. As a result, the next thing you know, you are skipping breakfast again and then starving and overeating by lunch. Humans frequently fall back on their habits. Despite our greatest efforts to change behaviors, habits can keep us acting the way we always have. But, there is hope for change🙏🏽!

​Focusing on the habits we want to change (versus a singular food or food group) and the new ones we want to form can lead to positive results in maintaining our desired behavior change(s). We have chatted about this before here, our triggers — our context. Those situations we find ourselves in where we feel like we are squatting 600 pounds (Jalen Hurts reference again, in case you missed the link above😉) and it calls for our whole self to take part in the situation. Do I walk away? Do I share my struggle? Do I avoid the situation completely? It is easy and human to feel weak when a trigger is pushing against you. This is where habit discontinuity comes into play. Say whaaaat🙃 ?

​Simply put, we need to figure out how we can reduce or avoid the situation or environment or stimulus that has previously shown potential or we know has potential, to throw us off course. There is research out there suggesting to avoid these situations completely, but I do not find that to often be realistic. Instead, have a plan that works for YOU. And practice it — again and again. Every success is achieved by practice. For example, when you are out with friends who drink more than you, have a plan with yourself before you go, i.e., I will have two glasses of wine at the most and switch to sparkling water. When you have coworkers or family who you know love to order apps and dessert, decide which one you really want to enjoy a mindful portion before you are in the situation. You could even type your plan into your phone, with a reminder alert when you are in the moment. It will not always go exactly as planned, but keep practicing. Empower YOU💪🏼.

You are the one who gets to make the final decision and choices. Habit formation occurs by repeating a behavior in a consistent context until it has become automatic, establishing a direct link between the context and the behavioral response such that, eventually, the mere perception of that context automatically triggers the behavior. It is not easy, but the more you practice, the better you will get at it. The less strength and effort it will take, for you to most often, choose you.

​Here are three of my favorite new recipe creations that are balanced, nourishing, warming the heart and soul, inspired by you.

TAHINI SALMON
I had a recent discussion with a client who shared her love for tahini. However, she was feeling guilty about consuming too much of this nutritionally dense, yet calorically dense, sesame seed paste. Here is one recipe we created to enjoy the full flavor of tahini, but balanced with other ingredients to create a delightful and light dish.

INGREDIENTS
4 6-ounce salmon fillets
1 Tablespoon tahini
3 garlic cloves, minced
2 Tablespoons fresh-squeezed lemon juice
1 teaspoon oyster sauce
freshly ground pepper to taste
Optional toppings: fresh thyme or rosemary

​PREPARATION
Preheat oven to 400 degrees.
Rinse and pat dry salmon fillets. Cover baking sheet with nonstick foil. Place salmon fillets on baking sheet. In a small bowl, mix tahini, garlic, lemon juice and oyster sauce. Cover salmon evenly with sauce. Bake for 10–15 minutes or until salmon is cooked through. Broil on high for one extra minute and remove from oven. Top with freshly ground peppers and fresh herbs of your choice. Makes 4 servings.

NOT YOUR AVERAGE CHICKEN ENCHILADAS
There is something about these, that I keep making them and making them and making them. They are such a tasty, easy, make-ahead if desired, family-pleasing meal. There are many variants of enchilada recipes from various countries. You can make them your way — vegan cheese and protein, shrimp instead of chicken, corn or whole wheat tortillas, heavier or lighter on the spices and toppings. Just have fun with this recipe and enjoy!

​INGREDIENTS
1 16-ounce jar of salsa (mild, medium, hot, fresh or jarred)
14–16 ounces shredded chicken (3–4 chicken breasts or thighs, skinless**great way to use leftovers)
1/3 cup plus 1 Tablespoon fresh cilantro, chopped
2 teaspoons chili powder (Mexican-style is great, but either works)
1 teaspoon ground cumin
1 teaspoon dried oregano
8 8-inch tortillas (corn, whole wheat, spinach, etc.)
12 ounces enchilada sauce (authentic brands suggested, ie. Rosarita©️, Las Palmas©️)
1 cup shredded reduced fat Monterey Jack and/or Cheddar cheese
Nonstick cooking spray
Optional garnishes and toppings: fresh avocado, plain fat free Greek yogurt, reduced fat sour cream, fresh lime slices

PREPARATION
Preheat oven to 400 degrees F. Spray a 9x13 baking dish with nonstick cooking spray and set aside. In a medium bowl, mix together the salsa, chicken, chili powder, cumin and oregano. Place about 2 heaping tablespoons of the mixture into each tortilla, roll up and place seam side down into prepared baking dish. Pour enchilada sauce evenly on top. Sprinkle with cheese. Cover with foil and bake for 25 minutes. Remove foil and broil on high for one minute, or until cheese is lightly browned. Sprinkle with fresh cilantro and any other suggested optional garnishes and toppings. Makes 4–6 servings.

ZUCCHINI BROWNIES
Before you yuck my yum :), this was a client request. She had mentioned loving these when someone made them at work all the time and wanted a recipe. Of course the traditional recipes out there contain a lot of sugar and oil, so I did my best to reduce the excess fat, sugar and white flour, yet still create a dessert that provides you with nutrition AND a moist and yummy delight. I do not often bake with sugar substitutes, but this worked really well here. I suggest freezing in single portions, as they only maintain their shelf-life for a few days. They should be consumed warm, so microwave for 10–15 seconds, check for doneness, and gracefully indulge :). My family loved these à la mode, with a dollop of frozen yogurt on top🍧😋.

​INGREDIENTS
1 cup unsweetened applesauce
1 cup sugar substitute for baking (ie. Splenda)
1/4 cup unsweetened cocoa
2 cups shredded zucchini, NOT drained — the more moisture, the better
1 Tablespoon vanilla extract
2 cups whole wheat flour
1/2 Tablespoon baking soda
1/2 teaspoon salt
3/4 cup mini semi-sweet chocolate chips, divided
nonstick cooking spray

PREPARATION
Preheat oven to 350 degrees. Place a full sheet of parchment paper in a 9x13 inch baking pan and spray with nonstick cooking spray. Set aside.
In a large mixing bowl, combine applesauce, sugar substitute and cocoa. Hand mix well until it forms a wet sand (this will get a little heavy to mix). Add shredded zucchini, vanilla extract, flour, baking soda and salt. Mix until well-combined. Stir in a half cup of the chocolate chips. Pour into prepared baking pan and sprinkle with remaining chocolate chips. Bake for 25–28 minutes, or until a toothpick comes out clean from the center of the pan. Lift with parchment paper to remove from pan and cool on counter. Slice into 18 servings. Remember to serve warm!

Reach for nature first. Whether you are focusing on balancing your plate, increasing your physical activity, or working on your mental health (and let’s be serious, we are all working on all of these things!), nature is always available. Nature is here with us for an abundance of reasons — vegetables provide us with an obscene amount of vitamins, nutrients, and fiber 🌶. The beauty of nature in the fall creates a walking or running route that takes on a whole new level of appreciation 🍁. There is no better place to take a mindful break than going outside and connecting to the cool, fresh air☀️.

Fruits and vegetables are the foods closest to nature, found in their mostly unaltered natural form. Vegetables are the lowest calorie-containing food group, yet with the highest return on investment when it comes to nutrition. Including vegetables as at least 50% of your meal (always keeping the balanced plate in mind, 50–25–25 -> vegetables are half of your plate), or snack, you will always satisfy your appetite. Hungry for more? Eat more veggies.

Why do vegetables bring on satiety? They are high in fiber and water, creating that bulking sensation in your stomach, signaling to your brain that you are full. Vegetables 🌶 🍆 🍅 are certainly not the only food your body needs, but they do leave less room for the foods you do not need as much of. When you consume at least 1–2 cups of veggies at a meal, the 1–2 bites of dessert are satisfying too! You should never leave a meal feeling deprived. Eat more, not less.

If you are not a huge fan of vegetables or cooking for not-such-huge fans, keep trying all the various flavors out there. From the variety of veggies to the many ways to prepare veggies and season veggies, don’t give up :)! You will find that texture, color, and taste, inspire taste buds to find their produce pulse. Encourage dashing and splashing at the table, creating confidence and enjoyment, for even the most stubborn senses 😋.

​The focus is always about balance. Balancing these vegetable recipes with a lean protein (1/4 of your plate) and whole grains (the other quarter of your plate), augmented with a little bit of whatever it is you love to eat, will naturally let you be the healthiest you. Don't get too stuck in the details. Get out there and explore the big picture.

GRASPING FOR GAZPACHO
We are coming to the end of tomato season out east, but they are still out there! Gazpacho is one of the easiest and freshest dishes you can quickly prepare in the blender. Season it to your liking and keep it around for about 4–5 days in the refrigerator, stored in an airtight container. This nutritionally loaded soup, high in vitamins C, A, and E, as well as minerals and antioxidants, is a filling side dish to any meal, or a quick and refreshing snack.

INGREDIENTS
2 pounds ripe plum or Roma tomatoes, halved, core and seeds removed
1 medium cucumber, peeled, sliced into thick coins
1 medium red, yellow, or orange bell pepper, stem and seeds removed, sliced into large chunks
1/2 medium sweet yellow onion, peeled and cut into large chunks
3 cloves of garlic, peeled
1/4 cup fresh cilantro leaves
2 Tablespoons olive oil
2 Tablespoons balsamic vinegar
1 12-oz can low sodium V-8 juice
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1 teaspoon cumin
Optional toppings: hot sauce, fresh cilantro leaves, cucumbers

​PREPARATION
Place all of the ingredients in a large blender or food processor. Pureé for about 2 minutes, leaving it slightly chunky. Taste and season as desired. Place in a container and refrigerate for at least 4 hours or overnight, to give all of the flavors a chance to meld together. Serve chilled with suggested toppings. Makes 5–6 servings.

ORZO WALNUT SALAD
Sometimes it can be challenging to get all of your favorite foods into one dish. Sometimes it is easy :0). This is one of those dishes you can easily add any of your missing favorites while satisfying your body and your soul. You can make it as a side dish for the family, and add in desired extras to make it a complete meal for lunch the next day. Loading up this dish with Brussels sprouts, you only need about half of the usual amount of orzo.

​INGREDIENTS
8 ounces whole wheat orzo, prepared according to package directions
1 1/2 pounds Brussels sprouts, thinly sliced and chopped
1 shallot, peeled and chopped
1 Tablespoon olive oil
4 garlic cloves, minced
2 Tablespoons walnut oil
4 Tablespoons water
2 Tablespoons lemon juice, fresh squeezed
1–2 Tablespoons fresh chives, chopped
1 1/2 Tablespoons honey mustard
freshly ground pepper and salt to taste
Optional toppings: 2 Tablespoons walnuts, chopped and toasted, 1 Tablespoon lemon zest, chickpeas, kidney beans, etc.

PREPARATION
Place a large skillet over medium heat and add the olive oil and heat for 2–3 minutes. Add the Brussels sprouts, shallot, and garlic, and sauté for 8–10 minutes, or until tender and caramelized. (NOTE: You could skip the caramelizing and microwave to steam instead. I have made both ways, and both are delicious!)

While Brussels sprouts, shallots, and garlic are cooking, add walnut oil through honey mustard into the blender and process until smooth, about 2 minutes. Add pepper and salt to taste.

​In a large serving bowl, combine orzo, Brussels sprout mixture, and dressing. Stir until well combined. Taste to add any additional pepper. Top with walnuts and lemon zest, if desired. Makes 4 servings. This recipe can easily be doubled or tripled for a crowd.

EGGPLANT FRIES
Eggplant is one of those vegetables that can be made in at least 10 different ways, creating multiple textures and flavors. I have always been a huge eggplant fan, but these truly surpassed my expectations. A tasty and fun side dish to any meal.

INGREDIENTS
1 large eggplant
1 1/2 cups of nonfat milk
1/4 teaspoon salt
1–2 teaspoons chili powder (depending on your preference for heat)
1/4 cup fresh Parmesan cheese, finely grated
3/4 cup panko bread crumbs
nonstick cooking spray

PREPARATION
Preheat oven to 425 degrees. Spray a baking sheet with nonstick cooking spray. Peel the eggplant with a peeler. Cut into “fry strips” using a sharp knife.
Pour milk into a medium bowl. Place the eggplant strips into the milk, gently mix and set aside. Place salt, chili powder, Parmesan cheese, and bread crumbs in a shallow bowl.
Dip each of the milk-soaked eggplant strips into the breadcrumb mixture, turning to get all sides coated with the mixture. Place on the prepared baking sheet. Spray the tops with nonstick cooking spray. Bake in the oven for 30 minutes, turning halfway through. Serve warm. Suggest serving with nonfat greek yogurt to dip. Makes 6 servings.

PUMPKIN BLONDIES
I cannot share recipes in October without at least one pumpkin recipe. Last year I did a savory recipe (here), so this year I am going with sweet — adding this favorite fall fruit to our chock-full of veggies. I made these blondies gluten-free with coconut flour, replaced the butter with nonfat Greek yogurt, cut the sugar in half, and substituted chopped dark chocolate for double the amount of milk chocolate to make a little go a longer way. These are moist and quite delicious. Be sure to cool in the pan.

INGREDIENTS
2 ½ cups coconut flour (you could also use whole wheat pastry flour (not gluten-free) or other gluten-free flours)
1 Tablespoon pumpkin pie spice
1 ½ teaspoons baking soda
1 teaspoon Kosher salt
1 cup nonfat Greek yogurt
1 cup granulated sugar
1 large egg
1 ½ cups pumpkin puree
1 Tablespoon vanilla extract
½ cup dark chocolate chips, chopped fine
nonstick cooking spray

PREPARATION
Preheat oven to 350 degrees. Spray a 9×13-inch baking dish with nonstick cooking spray.
In a medium bowl, whisk together the flour, pumpkin pie spice, baking soda, and salt. In a large bowl, combine the yogurt, sugar, egg, pumpkin puree, and vanilla. Slowly add in the flour mixture and mix until combined. Fold in the chopped chocolate chips with a rubber spatula. Spread evenly into the prepared baking dish.
Bake for 30 minutes, or until a toothpick inserted in the center comes out clean. Let cool for 20 minutes in the dish. Cut into squares and enjoy! Makes 24 servings.

Summer should get a speeding ticket (Town and Country)…ALWAYS too fast!! We could sit around and be sad it is over, or we could look at this moment as our time to reset ourselves and our healthy habits…or lack thereof ☺️. I am sure I am not alone in hearing or experiencing “I have gained weight this summer” “It has been too hot to exercise” “The chaos of the kids has thrown me off my healthy track.” etc. The summer is often busier than expected, more chaotic than expected, and a hell of a lot of fun.

So whether we are managing kids getting back to school or moving out, or just our own summer festivities coming to a close, it is time to get back on track with our health goals and desires. “Back to school” is a great philosophy, whether you are heading there or not 📚.

​Where to begin? 80% of Americans do not know at 4 pm what they are having for dinner. I honestly think that can be okay, as long as you have options on hand by planning ahead. What we do know, we want our meals to be healthy, tasty, and quick. Whether you are working during the week, going to school, getting your kids to school, or just managing your household, you may feel like you don’t have the time or energy to throw together a balanced dinner. The good news is, that a nutritious home-cooked meal does not have to be overly involved. Keep it simple by using just a few ingredients that help you build a tasty, balanced and nutritious plate, still allowing some time for Netflix binging. Here are some tips to get you there:

• Simplify your grocery shopping --

📝 Figure out your best food shopping list method. Electronic, good ol’ fashion pen and paper, whiteboard, whatever is most convenient for you and your mates.
📆 Plan ahead. Pick a few recipes, note all of the ingredients on your list, and even add items you might need to manage the leftovers (ie. Grilling chicken this week? Be sure to have wraps and salsa on hand for quesadillas later in the week.)

• Spend less time in the kitchen --

🥕Clean and chop those veggies as soon as you get home before you put them away.
♨️ The microwave is your friend. The speediest way to steam veggies, reheat leftovers, and defrost your chicken or fish.
🥫Keep staple foods on hand so you always have ingredients to make a few of your favorite meals.
🧊Freeze leftovers for another meal. Even for just part of another meal.
Satisfying your body with food helps to satisfy your soul with a sense of energetic satisfaction. Nutritious snacks can help us get there. Snacktime is not just for kids, but adults too! Here are some ideas:

• Apple slices and nut butter
• Corn tortilla (6-inch) with low-fat cheese and tomatoes
• Banana with peanut butter (and flaked coconut, if so desired)
• Low-fat pudding and a handful of grapes
• Apple slices wrapped with low-fat cheese
• Fresh salsa with cucumbers, jicama…and a few chips
• Banana Split Smoothie: 1 cup milk-of-choice + 1/2 cup low-fat chocolate frozen yogurt + 1/2 banana. Blend until smooth.
• Cucumber slices + 1/2 cup tzatziki
• Oatmeal in a Cookie (see below😊 🍪)

It is not quite time to say goodbye to summer’s bounty of fresh fruits, herbs, and veggies. It is time to make your shopping list, get cookin’, and find your soulful balance.

END OF SUMMER CORN SALAD
Let’s celebrate those amazing crops while we still have them available to us! As summer starts to come to a close, grabbing fresh corn helps us linger in the warm sunshine a bit longer. Freezing your fresh corn (once cooked and off the cobb) or purchasing frozen corn, can help create some salad sunshine any time of the year as well.

INGREDIENTS
6 ears corn, husked, steamed, (or 16 oz frozen corn, defrosted and steamed)
1–2 Tablespoons chopped jalapeño peppers, fresh or jarred
1 cup grape tomatoes, halved
1–2 Tablespoons fresh cilantro leaves, chopped (or 1 Tablespoon dried)
2 Tablespoons red wine vinegar
1 teaspoon honey
1/2 Tablespoon extra virgin olive oil
1/4 teaspoon crushed red pepper flakes
freshly ground pepper and salt to taste
Option: 1/2 cup feta cheese, crumbled

​PREPARATION
If using fresh corn, once corn has cooled, slice carefully to remove corn from the ears and place it into a medium-sized serving bowl. Add tomatoes and cilantro. Whisk together red wine vinegar, honey, olive oil, red pepper flakes, salt, and pepper. Pour over the corn mixture and stir well. Option: top with feta cheese and fresh cilantro. Serve warm or at room temperature. Taste the summer goodness, no matter the season. Makes 5–6 half-cup servings

POLYNESIAN CHICKEN COMBO
These sweet and sassy flavors bring the sunshine any season, but being able to take advantage of the grill creates a delicious combination. I created this recipe with any chicken in mind, but certainly salmon or seitan would work well. Cooking chicken with the skin on helps to seal in the moisture, but I suggest removing the skin afterward, for a leaner plate :).

INGREDIENTS
2 pounds chicken combo (wings, legs, boneless, skinless chicken breasts, etc)
1/4 cup soy sauce, low sodium
1/4 cup water
1/2 cup dry white wine (or low sodium broth)
1 teaspoon fresh ginger, minced
2 Tablespoons dark brown sugar
2 teaspoons Dijon mustard
1/2 teaspoon freshly ground pepper
1/2 teaspoon salt
2–3 scallions, chopped

PREPARATION
Whisk together soy sauce through salt in a small bowl. Marinate the chicken combination in the marinade for 1–2 hours or overnight, turning frequently.

​Preheat the grill (or oven to 350 degrees). Grill chicken for 5–6 minutes per side, depending on chicken pieces (check frequently for wings). If baking, place chicken in a 9 x 13-inch baking pan. Bake for 30–40 minutes, or until chicken is cooked through, basting during the last 15 minutes of cooking time. Makes 4–5 servings.

OATMEAL IN A COOKIE
Getting back to the grind can mean less time in the morning to create your favorite dish. Though overnight oats (Oh Those Overnight Oats) are a great option, these cookies can provide a sweet, quick, and nutritious breakfast or snack, providing dietary fiber, along with a range of cholesterol-lowering properties, in a small and mighty package. Enjoy a couple with a half-cup of nonfat Greek yogurt, to make sure you get enough protein for breakfast or enjoy 1–2 as a snack or dessert. These cookies are moist and soft, not crispy. They can be stored at room temperature in a sealed container for 1 week, or frozen for 2–3 months.

INGREDIENTS
1 cup applesauce, unsweetened
1 1/4 cups brown sugar
1/4 cup granulated sugar
1 large egg
2 teaspoons vanilla extract
1 cup whole wheat flour
3/4 cup white flour
1 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon cinnamon
2 1/2 cups of old-fashioned oats
1 cup dried cranberries, chopped
3/4 cup dark chocolate chunks

PREPARATION
Preheat the oven to 375 degrees. In a large mixing bowl, add the applesauce through the oats and mix well. Mix in the dried cranberries and chocolate chunks.

​Scoop by the rounded tablespoon onto nonstick baking sheets. Bake for 10–12 minutes. Makes 26–32 cookies.

While we are wearing as few layers as possible, density sounds like something that will just weigh us down even more. But nutrient density is actually a light approach to eating, with a hefty benefit. Nutrient density is when foods have a higher nutrient content relative to their calories. It is a more efficient way of eating all you need, without needing to add “extra layers” so to speak. Sound cool 😎?

So what makes a nutrient-dense food? For starters, these foods are your least processed foods, meaning they are in their most natural state. Think of your fruits and vegetables heading to you straight from the farm. Yes, an obvious example of lower calorie foods, yet high in vitamins, minerals, and antioxidants. But we can take them one more step. Pairing our produce with certain others types of foods will help in unlocking all of the nutrients within the food combination, increasing the nutritional value of your combination even further. Nutrient balance can provide optimal nutritional value. And cooking your meals at home, even in this heat, has been associated with nutrition resilience, defined as healthier diets at a lower cost. Think of it as if your free perk, is just for making healthy choices.

​Here are some other tasty combinations to help you get the biggest bang for your buck, with the least amount of calories and yet a mighty amount of nutrients:

• 🍅Tomato, turkey, and spinach = a trio of B vitamins, which help build red blood cells and protect against heart disease
• 🌱Pesto — a crowd favorite:). The olive oil, basil, and pine nut combination create a heart-healthy serving of both monounsaturated and polyunsaturated fats. Use some spinach in your pesto as well, and these healthy fats will increase your absorption of the beta-carotene from the spinach. A great way to create pasta salad!
• 🍜Pasta and beans — speaking of pasta, whole grain or whole wheat pasta served with beans delivers more fiber, protein, iron, and calcium than just going with pasta as the only carb. Toss in some broccoli for the addition of calcium, vitamin A, vitamin K, and yes, some fresh Parmesan cheese too.
• 🥬Greens and greatness — we know greens have loads of nutrients, but adding an olive-oil-based dressing will improve the absorption even further. Top your salad or greens with sunflower seeds for a dose of vitamin E as well. Vitamin E helps to protect our cells from oxidative stress. Say what :)? Oxidative stress is an imbalance between free radicals and antioxidants in your body. When balanced, free radicals help to fight off pathogens in your body. When imbalanced these dudes can some serious damage inside your body.
• 🍷And likely a favorite combination, adding red wine to your nutrient-dense meal may further boost the antioxidant effects of vitamin E. While your body is digesting food, the nutrients in the wine (polyphenols) help minimize the damage that oxidation can do, or maybe even eliminate it. Cheers!

How can I stay cool and nutrient-dense at the same time? I thought you would never ask 😊. Turning on the oven is likely not your desired choice for how to stay cool, and yet turning on the grill is not always a go-to on a hot summer day. You can create a delicious and satisfying meal, without sweatin’ it out over your stovetop or grill. These recipes can be used as a marinade or salad dressing, a side dish, or a main entrée, whether your pick up a pre-made protein or go fresh, with the goal of keeping things as cool as cucumber 🥒.

SUMMER VINAIGRETTE
This zingy vinaigrette is a tasty, simple, versatile marinade or dressing, or the “secret ingredient” you can add to just about anything. Use as a marinade for chicken, fish, tofu, a dressing on your salad, your summer pasta salad, or a couple of tablespoons in your homemade summer hummus (see next recipe!)

INGREDIENTS
2 small shallots, peeled and chopped
1 ½ cups fresh basil leaves, loosely packed
1/4 cup extra virgin olive oil
3/4 cup vegetable broth, low sodium
½ cup red wine vinegar
1 ½ Tablespoon honey
1–2 Tablespoons Dijon mustard
freshly ground pepper and salt to taste

​PREPARATION
Combine the shallots through Dijon mustard in a blender. Puree until smooth. Taste and add freshly ground pepper and salt to taste. Makes just under 2 cups. Use about 1 cup to marinate about 4 servings of protein.

BEAT THE HEAT HUMMUS
The heat can be stifling at times, so creating those no-heat-needed meals is key for staying cool when you feel like a sweaty betty :). This hummus is a satisfying blend of quality tahini paste (Soom, my favorite brand, which I have previously mentioned), chickpeas of course, and adding a couple of tablespoons of the Summer Vinaigrette above, for a spectacular sizzle. Serve with fresh veggies and whole grain pita or crackers, or spread on your favorite wrap, add lots of veggies, and lunch or dinner is served.

​INGREDIENTS
3 15-ounce cans of chickpeas, drained and rinsed (or prepared fresh)
3 garlic cloves, peeled and sliced into quarters
1/4 cup freshly squeezed lemon juice
1 cup premium tahini paste
2 teaspoons ground cumin
3/4 cup ice-cold water
2 Tablespoons Summer Vinaigrette
1/2 teaspoon sea salt
1/2 teaspoon freshly ground pepper
Optional toppings: extra virgin olive oil, paprika, fresh parsley

PREPARATION
Combine chickpeas, garlic, lemon juice, tahini paste, and cumin in a blender or food processor and pulse to a dense purée. Remove lid and scrape the sides down a bit. Replace lid and remove middle cap. Turn blender or food processor to medium, slowly add the ice water continue to blend until smooth. Add the Summer Vinaigrette and continue to blend. Taste and add salt and pepper for the desired flavor. Place in a serving bowl or save in a closed container in the refrigerator for up to 1 week. When serving as a dip, suggest topping with extra virgin olive oil, paprika and fresh parsley.

SPICY CILANTRO LIME YOGURT MARINADE
This fresh and tangy marinade can be used for shrimp, chicken, fish, tofu, as a dressing for your favorite salad combination, or a sauce for a lean red meat on the barbecue. If using as a marinade, be sure to save extra to drizzle on top! It is a quick way to add some sweet, sour and spicy to your summer meals.

INGREDIENTS
½ cup fresh cilantro leaves
½ cup nonfat Greek yogurt, plain
4 limes, squeezed to make about 1/3 cup fresh lime juice
1 Tablespoon olive oil
2–3 garlic cloves, peeled
1/4 teaspoon kosher salt
1/2 teaspoon freshly ground pepper
1/4 teaspoon hot pepper sauce

​PREPARATION
Place cilantro leaves through hot pepper sauce in a blender. Blend until smooth. Makes about 1 1/2 cups.

COCONUT PINEAPPLE COCKTAIL
It is hard not to complete a blog about staying cool, making sure you are getting the nutrients your body needs, without a nutritious, hydrating cocktail🍸. A lighter take on the traditional piña colada. This could easily be made without alcohol as well. A tasty and fun way to end a meal, or to sip and enjoy while watching the sunset.

INGREDIENTS
1 1/2 ounces rum
2 ounces light coconut milk
1 Tablespoon lemon juice
1/4 cup pineapple chunks, frozen
2–3 Tablespoons vanilla frozen yogurt

​PREPARATION
Place the rum through frozen yogurt in a blender. Blend until smooth. Pour into a cocktail glass and garnish with a fresh pineapple slice. Makes 1 serving.

Protein consumption is higher in the U.S. and Canada than in any other region in the world. And it easily wins as the sexiest macronutrient on TikTok. I am not sure when it comes to protein, why do you need to wear the least amount of clothes possible to explain how to create a healthy protein dish 👙 🙃? I do not see carbs and fat getting such sexy vibes, so what is it about protein? Protein may be the most popular yet most controversial of all macronutrients. It is quite confusing, and it is everywhere, so let’s try to dig through the mounds of protein.

Do you really need to consume such an abundance of protein? An abundance, no, but you may need to consume more protein than you are consuming today. It is always about balance — each meal or plate being about 50% non-starchy veggies, 25% whole grains, and 25% protein. Our non-starchy veggies provide us with vitamins, nutrients, and fiber. They fill us up at the moment. Whole grains/carbs refuel our muscles and our minds. Proteins repair our muscles. Maintaining your muscle is very important because if it declines, then you’re losing metabolic tissue. When you start to lose your metabolic tissue, you start to accumulate fat, and that is what we are trying to avoid. Yet too much protein does not build more muscle. Adequate protein throughout the day is necessary, but strength training is what leads to muscle growth. You can’t build muscle without the exercise to go with it. Protein overload is not what we need. Protein pacing helps to repair our muscles and keep our appetites in check to avoid those droopy moods😞.

Have you ever wondered why some days you may crave sweets more than other days? There are a variety of reasons but one of the most common reasons is you did not eat enough protein at your most recent meal or two. We crave sweets when we are overly hungry. We sometimes become overwhelmed with hunger, a detriment to both our bodies and our minds. Satiating foods (that you enjoy) prevent hunger and, therefore, prevent you from craving sweets. Protein pacing, along with your balanced meals, will help keep your hunger level and mood stable throughout the day😃.

So how much is enough? The current RDA for protein is 0.8 grams per kilogram of body weight (body weight in pounds divided by 2.2 = body weight in kilograms), which translates on average to around 45 to 60 grams per day (approximately 120–165 pounds). The tricky part of the RDA is the minimum amount to not see deficiencies. It doesn’t necessarily mean it is the ideal amount for you to healthfully repair your muscles each day. So how much is enough? Once you reach ages 40–50, sarcopenia, or losing muscle mass as you age, begins to set in. Most of the data today suggests between 1.2 and 1.6 grams per kg, which is about twice the RDA or closer to 76 to 105 grams and then some. So what does that mean to you? 20–30 grams per meal; 10–20 grams per snack. Going over and above is a waste of calories, and who wants to waste those?!

​Eating throughout the day is key to keeping the energy balance of your body and mind. Three meals a day plus 1 to 2 snacks when hungry is the recipe for long-term success. Of course, our meals and snacks need to be balanced — macronutrients need to be personalized; only you know what works and does not work for you. Let’s munch on some ways to prevent excessive hunger and muscle breakdown and create days filled with fuel and satisfaction😋.

SMASHED BANANA PANCAKES
Our days start with breakfast, which is often a place we do not consume enough protein. These delicious pancakes provide 20 grams of protein per serving, plus fiber, vitamins, and nutrients. The banana and berries provide plenty of sweetness, along with some optional additions when desired.

INGREDIENTS
1 medium banana, mashed with a fork
2 eggs
2 egg whites
1/2 cup oats
1/4 teaspoon cinnamon
2 Tablespoons powdered peanut butter (ie. PB2 brand)
1/8 teaspoon salt
Nonstick cooking spray
2 cups fresh berries
Options: 1–2 teaspoons mini chocolate chips, 1–2 tablespoons honey or low sugar maple syrup

​PREPARATION
Spray nonstick griddle pan and place over medium heat for 2–3 minutes. While preheating, whisk together mashed banana, eggs, egg whites, oats, cinnamon, powdered peanut butter, and salt in a medium bowl. Using a 1/4 cup measuring cup, scoop about 3 pancakes onto the griddle pan and heat for about 1–2 minutes. Flip and heat for another 30 seconds to 1 minute. Remove from heat and repeat the second batch. Top with fresh berries and any optional desires. Makes 2 servings, 3 pancakes per serving. Enjoy!

TANGY GRILLED SALMON
This marinade could be used for any fish, chicken or lean meat, but I am partial to salmon. It is hard to overcook salmon filets, so a simple favorite to throw on the grill. 4–6 ounces of salmon provide approximately 24–36 grams of protein (about 6 grams per ounce). Make extra when preparing for dinner, to easily throw on top of a salad and/or leftover veggies for a satisfying lunch the next day.

INGREDIENTS
4 (4–6 ounces each) salmon fillets
2 Tablespoons low-sodium soy sauce
1 Tablespoon Dijon mustard
1 Tablespoon honey
4–5 garlic cloves, crushed
Freshly ground pepper
Nonstick cooking spray
Optional: fresh parsley for garnish

PREPARATION
Whisk together soy sauce, Dijon mustard, honey, garlic, and pepper in a small bowl. Remove 2 tablespoons and set aside. Place salmon, skin side down, on a platter. Pour the rest of the marinade on top. Marinate at room temperature for 15 minutes or for 1 hour in the refrigerator.

​Spray clean grill grates with nonstick spray. Preheat grill over medium-high heat to about 400 degrees F. Place salmon on grill skin side down and cook about 4 minutes, then carefully flip and continue to cook another 4 minutes or to desired doneness. Place salmon on a clean serving platter and brush the remaining 2 Tbsp marinade mixture over the salmon. Garnish with parsley if desired.

GRILLED SHRIMP WITH ROSEMARY
Rosemary has such a powerful, distinctive flavor, that when you use it, you need to know what flavor you are committing to for your meal. The rosemary provides the shrimp with a strong herby flavor and a true summertime flair. A healthy 6-ounce serving of shrimp is 45 grams of lean protein. Throw some zucchini, eggplant, peppers, or mushrooms on the grill, to balance your plate with fresh veggies and your favorite whole grain.

INGREDIENTS
1 1/2 pounds large shrimp, peeled and deveined
1/4 cup dry white wine
2 Tablespoons fresh lemon juice
1 Tablespoon olive oil
1 Tablespoon fresh rosemary or 1 1/2 teaspoons dried rosemary
2 garlic cloves, minced
1/8 teaspoon salt and freshly ground pepper to taste
Nonstick cooking spray

PREPARATION
In a large mixing bowl, whisk together white wine through pepper. Add the shrimp and toss well. Cover and refrigerate for at least 1 hour, tossing every 15 minutes.

​Spray grill with nonstick cooking spray. Preheat on medium. Remove shrimp from the marinade and either thread on skewers or use a grate on the grill that has been sprayed with nonstick spray. Grill shrimp for approximately 3 minutes per side. Makes approximately 4 servings.

Here are some healthy (6–20 grams per serving) proteins to add to your snacks or meals. Plant proteins are awesome options:
​

-Greek yogurt (brands include but are not limited to Oikos, Fage, Chobani)
-1–2 hard-boiled eggs
-2 tablespoons peanut butter or powdered peanut butter
-1 cup edamame
-1/4 cup hummus
-1–4 ounces lean, low sodium deli meat
-1/2–1 cup beans (ie. black beans, kidney beans, black-eyed peas)
-1–4 ounces of meat substitutes (ie. tofu, seitan, tempeh)
-1–4 ounces of low-fat cheese
-1–2 scoops of protein powder (add to your smoothie or oatmeal)

Nourishing yourself is a key part of weight happiness. That is one of the many reasons why diets do not work in the long run. They surely do not make you happy. Happy to lose weight, but not happy with your day-to-day eating regimen. Self-care, including nourishment, is key to weight management success. Self-care is making its way over to the “overused terminology list”, but it is not actually happening nearly enough. We talk about self-care, and we aspire to prioritize self-care, but do we actually achieve it? Often we prioritize other loved ones in our lives, but we cannot give them our best if we are not taking care of ourselves. Let’s really do it — this self-care thing.

​🍎 As a dietitian, I will start with food. I am sure you heard this before (and I know I mentioned it….), but food is fuel. Food provides us with the fuel and nourishment we need for our health, both physically and mentally. We need to plan ahead to be sure we have balanced meals and snacks on most days. When raising children we make sure to pack them a healthy lunch each day and have their favorite and balanced (most of the time 😉) food for breakfast. But what about you? Do you make sure you have what you desire and need for your body and brain each day? Aim for balanced plates at your meals (50/25/25) and produce + protein snacks.

​✅ Accountability is on the popular word list, right after self-care, and with good reason. You need to hold yourself accountable each day, for your self-care. Put it on your calendar with reminders, or a daily paper list or notes list on your phone — whatever method works well for you. Whether it is a walk outside, a yoga class, or your favorite cup of coffee before your workday starts, it is important to you. So prioritize it.

😴Sleep is honestly one of my least favorite topics :0). But there is study after study after study demonstrating that 7–9 hours of sleep each night is very important self-care. As with most guidelines for health, it is individualized, but your zzz’s are important when it comes to decreasing your risk for obesity, heart disease, high blood pressure, diabetes, and more.

🙌🏾 Insert a couple of pauses in your day. Just to sit and breathe, or meditate if you desire. But make sure you press pause. 5 minutes or more is great, but starting with 1 minute is likely more than you give yourself today. This is a gift to give yourself every day. You will be grateful for it.

🙏🏽 And speaking of being grateful, I will end with gratitude (I know, it is on the popular word list as well!). This world is a fucking mess right now. There are no words for the nightmares we have witnessed and been a part of, especially over these past couple of years...to present day… But being grateful for what you have, what you love, and what makes you happy is not being selfish amongst the madness. It is a necessary part of life. We only have one, so find at least one thing to be grateful for every day. I have failed at the journaling (📝Amazing if you can do it!), but my daughter and I started to text each other about one thing we are grateful for every day. And we are grateful for many things, big and small, silly and serious. Holding each other accountable for being grateful. I think that is a 2 for 1🥰.

​Self-care for the mamas all around us. Nourishing our hearts and souls. It never gets old. So let’s make a delicious brunch. 🍓🥬🍋 ☕️🍓🥬🍋 ☕️🍓🥬🍋 ☕️ #nourish #accountability4U #sleep #pause #gratitude

PACKIN’ IN THE VEGGIES FRITATTA
A frittata is always an adventure in the kitchen. There are so many options you could use that it is hard to make your selections. As long as your choices include at least a few cups of veggies and some herbs and seasonings, it is hard to go wrong. This frittata is a bountiful embrace of some spring veggies, along with a tasty combination of spices and herbs. The combinations are endless, so have fun with your favorite veggies, herbs, and cheese if desired. This nutritious combo of spinach and artichokes provides you with fiber, potassium, vitamins A, C, K, iron, folate, and magnesium.
INGREDIENTS
2 1/4 cups egg substitute (the equivalent of 12 eggs, if you desire to mix)
3 Tablespoons nonfat milk (or milk of choice)
3 cloves of garlic, minced
3 cups fresh spinach (or 1 1/2 cups frozen spinach, defrosted, drained)
1/2 cup artichoke hearts, chopped into thirds
3/4 cup reduced-fat feta cheese + 1 Tablespoon (or desired cheese)
1/4 teaspoon salt
fresh pepper to taste
1/4 cup fresh basil, chopped into small pieces
Nonstick cooking spray
Always an option :): hot sauce

PREPARATION
Preheat the oven to 425 degrees. Place egg substitute, milk, and salt in a medium mixing bowl. Whisk until well-blended. Blend in the 3/4 cup cheese and set aside.

​Place a medium nonstick skillet (or cast iron) over medium heat. Spray with nonstick cooking spray and heat pan for 2–3 minutes. Add garlic and sauté for 3–4 minutes. Add spinach and artichoke and continue to cook for 5–6 minutes, or until artichokes are slightly browned. Season with pepper to taste.

​Give the egg mixture another whisk and pour over the vegetables. Stir with a rubber spatula briefly to combine and evenly distribute the eggs and veggies across the pan. Sprinkle with the remaining tablespoon of cheese. Cook for a few minutes, or until the edges of the frittata turn a little lighter in color. Carefully transfer the pan to the preheated oven. Bake for 15 minutes, until the eggs are puffed and the center jiggles just a bit when you give it a gentle shake. Remove the frittata from the oven and allow it to cool for about 5 minutes. Sliced into 8 pieces. Sprinkle with fresh herbs and serve.

Other combo options: mushrooms, arugula, goat cheese; broccoli, cheddar, turkey bacon; tomatoes, mozzarella, basil; zucchini, eggplant, mozzarella.

POMEGRANATE KALE SALAD

​Kale chips are an easy sell in my house, but kale salad is a bit more challenging. I learned taking the time to massage the kale with olive oil is surely key to success — and really only takes a few minutes! The miso adds enough sodium, so just add some sweetness and nuts to balance the flavors along with an awesome nutritional zing!

INGREDIENTS
1 bunch kale, washed, stems removed, chopped into bite-sized pieces
1 Tablespoon olive oil
1 Tablespoon white miso paste
1 Tablespoon pomegranate molasses (if you prefer, balsamic vinegar works well here too)
1 Tablespoon lemon juice, freshly squeezed
1 Tablespoon vegetable broth
Freshly ground pepper to taste
Optional toppings: pomegranate seeds, dried cranberries, dried cherries, sliced almonds, chopped walnuts, chopped pecans, chickpeas

PREPARATION
Place the prepared kale in a large salad bowl. Add the olive oil, toss around with your hands and massage the leaves for 2–3 minutes. The leaves will actually start to shrink a bit, as your break down the tough fibers.

​In a small bowl, whisk together the miso paste, pomegranate molasses, lemon juice, broth, and pepper. Taste for any desired seasoning adjustments. Pour over the kale and toss well. Add toppings of choice (ie. pomegranate seeds, dried cranberries, and sliced almonds) and some more freshly ground pepper on top. Makes 6 side-dish servings. Any leftovers make a delicious lunch with some protein on top!

STRAWBERRY AND BLUEBERRY SCONES
Scones have always been a favorite of mine. A sweet, savory treat to be enjoyed with fresh jam (my favorite) or traditional cream. They remind me of old-school coffee houses (shoutout to Steep n Brew; Madison, Wisconsin), to be consumed with a strong cup of coffee, a close friend, meaningful conversation, and big smiles. I decreased the butter (though it is still there!), added whole wheat flour, increased the fruit, and added chocolate of course, for a nutritious and delicious mother’s day dessert. The strawberries and blueberries will provide you with fiber, folate, potassium, and vitamins C and K.

​INGREDIENTS
1 cup whole wheat flour
1 cup all-purpose flour
2 Tablespoons granulated sugar
1 Tablespoon baking powder
1/2 teaspoon salt
8 Tablespoons unsalted butter, softened
1/2 cup nonfat milk (or milk of choice)
1 egg
1 teaspoon lemon zest (about the zest of one lemon)
1 cup strawberries, washed, cored and sliced into about 6 pieces each
3/4 cup fresh blueberries, washed and destemmed
1/3 cup mini semi-sweet chocolate chips or dark chocolate chunks
Optional: 1 teaspoon brown sugar and/or 1 teaspoon cinnamon

PREPARATION
Preheat the oven to 375 degrees. Line a baking sheet with parchment paper. In a medium bowl, whisk together both flours, granulated sugar, baking powder, and salt. Add the butter, and using your clean hands, combine the butter into the flour mixture until the mixture resembles coarse crumbles.

​In a small bowl, whisk together the milk, egg, and lemon zest. Add to the batter, and combine well (likely you will need to use your hands again). Add the strawberries, blueberries, and chocolate. Mix gently and combine into a ball, though some of the fruit will remain in the bowl (this is okay, as we will add the extra shortly). Place on the prepared baking sheet and pat into an 8-inch round. Add any extra bits of fruit from the mixing bowl (yes, kinda messy, so just do your best). Option to sprinkle with brown sugar for a little crunch, and cinnamon. Cut into 8 wedges and using a narrow spatula (and/or, those clean hands again) separate the wedges by about 1 inch, so they do not spread together when baking. Place the tray in preheated oven and bake for 25 minutes or until golden brown. Let cool and serve. Makes 8 scones, and 8 -16 servings if you are sharing😎.

MAMA’S COFFEE AND KAHLUA
Mother’s Day calls for some form of a special drink at brunch! You do not have to include alcohol, but you surely may indulge a bit as well. This coffee drink goes well with your scone, or whatever delights are being consumed. Cheers!

INGREDIENTS
1 cup freshly brewed hot coffee
1 1/2 ounce Kahlua
1–2 Tablespoons milk or cream of choice
1 teaspoon dark chocolate syrup
Sprinkle of cinnamon

​PREPARATION
Combine the coffee, Kahlua, milk/cream, and chocolate syrup in a mug. Stir and sprinkle with cinnamon. Sip and enjoy.

Have you ever timed yourself on how long it takes you to eat a meal? Likely you have when you were rushing to get somewhere and knew you had about 10 minutes to shove some food down. But have you ever timed yourself on how long it takes you to eat a clementine? From the peeling to the consuming? I am going to take a wild guess and say no. If you do not like clementines, choose your favorite fruit, and try this experiment with me. I am going to continue with a clementine for simplicity.

The objective is to hit your Spring🌷 refresh button, slow down, and simply enjoy a clementine. The goal is to refocus on our mindfulness around food: what we are eating, where we are eating, how much we are eating, enjoying what we are eating and who we eating with, feeling energized from our meal or snack, versus sluggish and regretful for eating too much or not even realizing…we were eating…

How slowly do you think you can eat a clementine? More importantly, how capable are you of JUST focusing on eating a clementine? Put your phone out of reach, computer out of reach, television off, music is always allowed :). But otherwise, just you and the clementine🍊

Sit at the kitchen table. Put your clementine on a plate and bring a napkin with you. I trust you will not make a mess if you eat it elsewhere, but table-plate-chair is key for pure mindful eating. Take a look at the clock and note the time.

Peel the clementine. Notice the smell, the just, the white stuff you will likely peel away (otherwise known as the orange pith — white spongey substance you see when peeling an orange☺️). Now start to eat it, one piece at a time. I repeat — with nothing else to focus on but enjoying the clementine (and perhaps some music). Slowly pull each piece from the other. Look at it for a moment. Notice how the shape of each piece is oh so slightly different from the other. Slowly chew each piece, noticing the flavor, the smell, the juiciness, the sweetness.

And be sure to breathe after each piece. With each breath, be sure to breathe deeply and meaningfully. Then repeat. Another piece of clementine, slowly enjoying, observing, breathing. Repeat with each piece until you are finished. If you find your mind is wandering, as it likey will, just gently remind yourself to slow down and refocus. Wipe your hands and face with your napkin :). How long did it take you? There is no judgement or ‘perfect’ score. It is just to note, so you can see how long it can actually take you to eat just one piece of fruit.

This might sound ridiculous to you, but it is NOT easy. It is REALLY hard to slow down and smell the roses…or smell, taste and enjoy a clementine. It is REALLY hard because most of us live most moments of our days, not focusing on just one thing. We are usually focusing on quite a few things at once, which actually means we are not focusing enough on any of those things. We rarely complete one task at a time. Phone or even face-to-face conversations are disrupted by a text, a call, an alert.

As for our tasty, sweet, clementine, how did you feel during that exercise? Annoyed😑 …lol? Slow at first but maybe speeding up because you did put your phone out of reach, but you heard a text alert? Or did you realize how enjoyable it was to just focus on slowly eating one thing, and likely felt more satisfied from it because you were focusing on each bite? Somewhat meditative. Yes, it was just a clementine or other fruit, but perhaps you felt fuller than when you usually eat one or more (or anything else) on the couch while watching television, checking Twitter, and talking on the phone.

Did you notice you were breathing deeper than you had all day? Most of us will have other thoughts come into our minds, but do your best to push them away and refocus. Taking time just for you and your fruit :). You can repeat this as often as you would like, continuing to improve your pace of eating more slowly, enjoying the moment more and more, and getting stronger at mindful eating. Mindful eating is something that requires discipline and practice, just like working out consistently requires discipline, and overtime - builds strength. Consistency and repetition are the keys to both reducing the necessary discomfort of change and bringing energy into new behaviors. I suggested a similar exercise back in June with The Raisin Challenge, and now is good time for your Spring refresh button. Bring this strength with you to your meals and snacks. Enjoy your food with company, family, and friends, but you can still focus on really tasting your food, enjoying it, and realizing when you have had enough. Pause for deep breaths and check-in with YOU, recognizing you are the ultimate authority on you.

Slow down. Taste the clementine🍊. Taste and enjoy your food with intention. Listen deeply and intently to those around you. Pause to notice the sky🌈, the clouds🌥, the sun☀️, the trees🌳, the birds🕊.

And as we embrace the world around us🇺🇦, let’s cook up some international eats!
​

INDONESIAN SATAY
This is a traditional Indonesian satay, lightened up a bit on the fat and sugar content. This dish could be served as an appetizer or a protein for main meal. The sauce is rather addicting😋

INGREDIENTS
3 Tablespoons soy sauce, low sodium
3 Tablespoons tomato sauce, low sodium
1 Tablespoon peanut oil
2 garlic cloves, peeled and minced
1/4 teaspoon freshly ground black pepper
1/4 teaspoon cumin
6 chicken breasts, boneless, skinless, cubed (or fresh shrimp peeled, or both!)
Nonstick cooking spray
For the sauce:
1/4 cup minced onion
1 garlic clove, peeled and minced
1 cup water
1/2 cup peanut butter, no sugar added
2 Tablespoons soy sauce, low sodium
1 Tablespoon freshly squeezed lemon juice
skewers to grill chicken/shrimp
Optional garnish: 2–3 tablespoons fresh chives

PREPARATION
In a medium bowl, mix soy sauce, tomato sauce, peanut oil, garlic, pepper and cumin. Place prepared chicken (or shrimp; if using both, use a separate bowl and divide marinade in half) into the mixture. Stir to coat all pieces. Cover and marinate in the refrigerator for at least 15 minutes, but about an hour is plenty.

Preheat the grill to high heat.

While grill is preheating, prepare the sauce. Spray a medium nonstick skillet with cooking spray and place over medium heat. Add the onion and garlic and sauté until lightly browned, about 5–6 minutes. Mix in the water, peanut butter and the tablespoon of soy sauce. Cook and stir until well-blended, about 2–3 minutes. Remove from heat and mix in the lemon juice. Pour into a serving bowl for dipping and set aside.

Thread chicken/shrimp onto skewers and discard the marinade. Grill skewers about 5 minutes per side, until chicken/shrimp is cooked through. Place on serving platter or separate plates and serve with peanut sauce.
​

ISRAELI TAHINI SMOOTHIE
This is another version of our Simple Green Smoothie — but with a twist of chocolate (yes, chocolate!) tahini. If you are not familiar with tahini, it is a paste made with roasted and pressed sesame seeds. It is nutritionally dense, with one tablespoon containing 95 calories, 9 grams of fat (83% healthy fat), 1.5 grams of carb and 3 grams of protein. You do not need a lot to enjoy the smooth flavor and delight tahini can bring to a recipe. This recipe can be a satisfying breakfast or delicious mid-day pick-me-up. What makes it Israeli? The product of tahini I use is from Soom — a company born in Philadelphia by way of Israel and owned by 3 sisters💜💚💕

INGREDIENTS
2 cups fresh spinach
1 cup frozen fruit — any combination like 1/2 cup strawberries + 1/2 cup mango; or banana, blueberries, pineapple, raspberries, etc.
1 cup nonfat milk or milk of choice
1/2 cup nonfat Greek yogurt, plain
1 Tablespoon chocolate tahini

PREPARATION
Toss all the ingredients in the blender and blend for about a minute. (Tip: If your blender is not super powerful, blend the spinach with the milk first, then add the rest of the ingredients.) Pour into glasses and serve. Garnish with your chosen fruit. Makes 1–2 servings — depending on if it is a full meal or a​snack🙂.
​

​LENTIL STUFFED CABBAGE ROLLS
As the war in Ukraine weighs heavily on each and everyone of us, I wanted to share a traditional dish. This is a vegan dish (and could be a Passover-safe dish, if you eat rice or skip the rice). #prayforukraine 🇺🇦

INGREDIENTS
6 cups water
8 cabbage leaves
1 24-oz. jar tomato sauce, low sodium
1 Tablespoon olive oil
1 onion, peeled and chopped
1 12-oz. can or box (Trader Joe’s has an excellent pre-cooked box) lentils, drained and rinsed
1 cup brown rice, cooked
Salt and pepper, to taste

PREPARATION
In a large pot, bring the water to a boil. Add the cabbage leaves and cook for about 2 minutes each, or until soft. Set aside and discard the water. Pour in the tomato sauce and simmer over low heat.

Place a large saucepan over medium heat and add olive oil. Add the onions and sauté 6–7 minutes, or until onions begin to brown.
Add the lentils and cook for 1 minute.
Add the cooked rice, salt, and pepper. Cook for 5 more minutes, then remove from the heat and set aside.

Spread out the cabbage leaves on a clean surface and place a large spoonful of the lentil mixture in the center of each, on top of the stem. Roll the cabbage leaf up over the filling, burrito-style. Place all the rolls seam side down in the pot with the tomato sauce and simmer on low heat for another 10 minutes. Makes 2 main dish servings or 4 side dish servings.

Remember when skim milk became “fat-free” milk, and 2% milk became “reduced-fat”? Maybe not😉, but as a Registered Dietitian Nutritionist, I thought it was quite the big deal at the time. Who knew what was to come?!
​
Have you seen the dairy section of the market recently? I am all for options, but sometimes they can be quite overwhelming! There was always the whole milk, low fat, or nonfat milk dilemma. Now we have quite the choice of cow varieties and non-dairy varieties of milk on the shelves. Let’s dig in to understand what these milk are all about and what might be best for you🥛.

There are two main types of milk, cow’s milk and dairy-free milk alternatives, otherwise known as plant-based milk. Two types might sound simple, but there are many, many🙃varieties in our plant-based alternatives.

Let’s start with cow’s🐄 milk, as it has been around the longest. There are four main options of cow’s milk, which differ in the amount of fat they contain, and therefore calories. Plus, there is lactose-free milk, which still comes from the cow, but the milk sugar has been removed. These are excellent options for people who are lactose intolerant. They have basically the same nutritional breakdowns.

One of the huge benefits of cow’s milk is the amount of calcium in a serving. (Check back here for your calcium needs and facts!)
​
Let’s compare what 1 cup of each type of cow’s milk contains:
​

A few other terms to clarify around cow’s milk:

• 🥛Does it matter if the milk is organic? Organic milk comes from organic dairy farms. Organic means that the cows receive feed that is free of pesticides. It also means the cows were not treated with antibiotics or growth hormones. I would say yes, it matters.
• 🥛What is ultra-filtered milk? This one is more of a loaded question, so to speak, as it is actually unloaded and loaded up :). Ultra-filtered milk starts off as nonfat milk, which is then filtered to remove about half of the milk’s water content along with about half of the lactose, or milk sugar, letting the milk protein molecules remain. What you’re left with is essentially concentrated milk — all the protein, plus half the water and half the lactose. But we're not done. This concentrate is then re-diluted with water, but still remains to have a higher protein concentration, so that it ends up with around 13 grams of protein per cup (as opposed to 8 grams per cup for ordinary cow’s milk). Fat is added back to the desired levels followed by the addition of lactase, the enzyme which breaks down the remaining lactose into its component sugars, glucose, and galactose, which are easier to digest than lactose. Then there is the addition of vitamins, with the resulting product containing half the sugars (around 6 grams instead of the usual 13 grams) and nearly twice the protein (13 grams versus 8 grams). Calorie-wise, the numbers balance out, with the added protein making up for the fewer sugars. It is a bit thicker than regular cow’s milk, similar to Greek yogurt being thicker than regular yogurt, due to the excess protein. Yes, it is a highly processed product.
• 🥛How unhealthy is flavored milk, like chocolate or strawberry milk? These types of milk, no matter the flavor, tend to be higher in added sugar. If you crave one every so often, it surely balances out. If you are closely monitoring your sugar intake, just be sure to check the label so you know how much you are consuming in a serving.

🥥🌱Let’s move on to our dairy-free milk alternatives (plant-based milk). As I mentioned, there are quite a few, with new ones still heading to the market quite frequently. Milk alternatives can be a great option for someone who is lactose intolerant, does not like the taste of cow’s milk, or if you are avoiding animal products. It is a personal choice, but let’s dig into the nutritional breakdowns of the vast array of milk alternatives.

Let’s compare what 1 cup of each type of plant-based milk contains (*note — with all the different brands on the market, the nutritional analysis will vary):
​

No one milk is better than the other. And really, it comes down to what is best for you. We all have different likes (and dislikes) and dietary needs. Here are some other nutritional facts to keep in mind when making your choice.

• Cow’s milk provides 13 essential nutrients per 8-ounce serving. “Essential” means the nutrients must come from your diet, as our bodies do not make them. These nutrients include protein, vitamin D, calcium, vitamin A, phosphorus, riboflavin, niacin, vitamin B12, pantothenic acid, potassium, zinc, iodine, and selenium.
• Cow’s milk is also a good source of protein. If you’re vegetarian, dairy can be an easy way to get more protein.
• Oat milk has a very different nutrition profile than dairy milk. Oat milk provides fewer nutrients than dairy milk, and most of the nutrients it provides are fortified. That means they’re added during manufacturing, as opposed to occurring naturally. There may be added sugar as well.
• Then there is the amount and type of protein in oat milk (and other plant-based kinds of milk) versus cow’s milk. Cow’s milk has about twice the protein as oat milk. Protein helps build lean muscle, and getting enough at each meal or snack can help you feel full and satisfied. As you can see from the charts, cow’s milk provides 8 grams of protein in every 8-ounce glass, while the same amount of unsweetened oat milk typically provides 4 grams (though the protein in oat milk varies from brand to brand, so it’s important to check the label). The protein in cow’s milk is also a source of complete, high-quality protein, which means every serving contains a full mix of essential amino acids. Most plant-based protein sources, like oats, are incomplete proteins and missing some of the essential amino acids our bodies need.

Plant-based milk products provide options to those who don’t drink or cannot tolerate cow’s milk. There are many types, and many brands, with various nutrients and ingredients. It is super important to read labels! Fortification of non-dairy milk alternatives is not federally regulated, so some brands may fortify more while others fortify less. There may also be additional ingredients, including stabilizers and emulsifiers (ie. gellan gum, locust bean gum, and sunflower lecithin). That’s why it’s important to read and compare nutrition labels and ingredient lists to make a well-informed choice, that works best for you.

Keep in mind, it is NOT just what you put in your cereal or use in your smoothie, but your overall diet each day. Whichever type of milk you choose, always keep in mind your total nutrition for the day☀️
​

​
For comments, thoughts, requests, or anything else you feel the need to share, please do: amy@rebelliousrd.com or visit me at: https://www.rebelliousrd.com/