|
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 asnack🙂.  photo by Peta :) 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.
For comments, thoughts, requests or anything else you feel the need to share, please do: amy@rebelliousrd.com or visit me at rebelliousrd.com.
0 Comments
Have the winter blues set in yet? Not a familiar term? If not, you likely live in the south😉. The winter blues could be defined as when cold weather arrives, the sun shines less, you are freezing your derrière off, and on top of it, you feel like you have less energy. Yup, winter has arrived. If your symptoms feel more extreme, you might be suffering from SAD or Seasonal affective disorder. SAD is a type of depression that’s related to changes in seasons — SAD usually begins in the fall months and continues into the winter months. It can sap your energy, making you feel moody, and with no desire to remove your body from a warm blanket and the couch. If this is relatable, I highly recommend discussing it with your physician. Whether it is a case of the winter blues, or the more extreme SAD, do not just brush off that yearly feeling of a seasonal funk. You do NOT have to tough out on your own. Seek the help you need. And hell yes, the ongoing challenges of Covid could surely be adding to your lack of sunshine bliss. One way to tackle the chilly times is to warm up with some hot and tasty foods and beverages. You can feel your best during the winter months, but it likely will take some effort. Preparing and consuming hot meals and drinks during the colder months helps to warm you from the inside out. Here are some tips to get started:
INGREDIENTS 2 cups egg whites or egg substitute 4 cloves garlic, minced 1 cup onion, chopped (tip: caramelize a whole bunch for another dish) 1 bell pepper, chopped 1 cup cooked crumbled chicken or veggie sausage 1/2 cup cherry tomatoes, diced (or 1/4 cup sundried tomatoes) 1–2 cups fresh spinach, washed, chopped (or 1/2 cup frozen, defrosted) 2 cups egg whites or egg substitute pinch of chili flakes, kosher salt, and freshly ground black pepper Nonstick olive oil cooking spray or olive oil spritz PREPARATION Preheat oven to 350°F. Generously spray muffin tin with nonstick cooking spray. Place a non-stick sauté pan over medium-high heat and spritz with olive oil. Add the garlic, bell pepper, onion, and sauté for 2 to 3 minutes. Stir in the sausage crumbles, tomatoes, and spinach and cook for an additional 2 minutes. Place 1–2 tablespoons into each muffin cup. *Option-top with 1 tablespoon of your favorite cheese here (ie. brie, mozzarella, feta). Next, whisk the egg whites (or egg substitutes) into a medium-sized bowl. Stir in the chili flakes, kosher salt, and black pepper. Pour about 1/3 cup into each muffin cup tin, topping off the veggie mixture. Bake for 25 to 28 minutes, or until the egg has puffed and comes clean with a toothpick. Cool in muffin tin for a few minutes. Run a knife around the edges to remove the egg muffins. Enjoy while hot for breakfast, a snack, as part of your sandwich for lunch. Add a little salsa or hot sauce for a kick, and/or a tablespoon of nonfat Greek yogurt for a creamy topping. Makes 6 servings; 2 muffins per serving. Store in an airtight container in the refrigerator to eat within 5 days, or in the freezer for up to a month. To reheat from the fridge, microwave for 30 seconds or until warm throughout. To reheat from frozen, microwave for 45 seconds or until warm throughout.
INGREDIENTS 1 1/2 cups Old Fashioned Rolled Oats 2 cups almond milk (or desired milk: cow, cashew, or coconut milk) 1/2 teaspoon vanilla extract 3 Tablespoons chia seeds Optional toppings (ANY combination):
PREPARATION In a medium bowl, combine oats, milk, vanilla and chia seeds. Pour oat mixture into 6 small storage containers and cover with a lid. Place in fridge overnight. Remove lid and heat each serving for 1–1 1/2 minutes in the microwave, stirring halfway and adding more time as needed. Top with your favorite combinations, stir and enjoy! Makes 6 servings. *Just want one serving? Go with 1/6 of all listed ingredients!
INGREDIENTS ½ medium onion, chopped 4 cloves garlic, minced 1 pound lean ground turkey (or other lean meat or meat substitute of choice) ½ teaspoon kosher salt ½ teaspoon red pepper flakes (more if you really like to spice things up!) 1 Tablespoon basil ½ Tablespoon oregano 28 ounce can diced tomatoes, no salt added 1 Tablespoon balsamic vinegar 12 ounces whole grain pasta Nonstick cooking spray Optional toppings: fresh Parmesan cheese, fresh basil leaves, fresh parsley PREPARATION Place a large sauté pan over medium heat. Spray with nonstick cooking spray. Add onions and garlic and sauté for 5–6 minutes, until onions start to brown. Add turkey and sauté for about 4–5 minutes, until the turkey begins to brown, stirring frequently to break turkey meat apart. Lower heat to medium-low. Add salt, red pepper flakes, basil, oregano, and tomatoes (with liquid). Stir well and heat another 5–6 minutes, until warm. Reduce heat to low and stir in balsamic vinegar. Prepare pasta according to package directions (make sure to just use 12 ounces for this dish). Place pasta in a large serving bowl, mix in 3/4 of turkey sauce. Top with remaining turkey sauce and optional toppings. Makes 4–5 servings.
INGREDIENTS 1-ounce tequila 1/2 ounce elderflower liqueur 4 ounces hot chocolate PREPARATION Heat the hot chocolate until warm. Add the tequila and elderflower liqueur. Stir well. Pour into a mug and garnish with marshmallows Every 30 minute recipe is a lie. ~Stephen Colbert — @StephenAtHome ~ The comments on this tweet are hilarious 😂 — highly recommend checking it out!
REFERENCES: https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651 https://foodandnutrition.org/blogs/student-scoop/5-ways-to-feel-your-best-during-seasonal-change/ It is getting quite chilly out there. There is nothing like a nutritious, delicious soup to warm your heart and bring some cozy to your dinner table, lunchtime, or even breakfast or snack (for real️❗).️ Soup makes a savory, satisfying meal, brimming with flavor and garden-fresh ingredients. It is no wonder soup has quite the reputation for being a bowl of delightful satisfaction. And satisfaction is key for weight management. Several studies have found that eating soup as a preload can decrease hunger, increase fullness, and reduce subsequent meal intake. Borrowing the “pre-game” phrase college kids use when drinking before they go out (not encouraging this here😜), but pre-gaming your meals with a cup of soup this winter may help decrease your appetite, feeling fuller with less food intake, therefore eating less at meals…hitting your weight loss or weight management goals. Sounds simple, right? Nothing is ever simple, but there are many reasons to grab a spoon this season. What you are scooping up with your spoon from your cup or bowl of soup of course matters. For a meal, a balanced bowl can easily meet the standards of our balanced plate (50% non-starchy veggies, 25% lean protein, 25% whole grains). Going with a clear-broth-based soup, with lots of wholesome non-starchy veggies, whole grains, lean protein, and savory herbs, can bring satisfying goodness. For a pre-game cup, it may not contain the full balance of the plate as in your bowl, but including veggies and some lean protein in your cup will provide you with added fiber, vitamins, and nutrients, increasing your sense of fullness and satisfaction from your overall meal…possibly decreasing your total caloric consumption for your meal. Be sure to be mindful of sodium in store-bought or restaurant soups, and while cooking at home. Keep your daily sodium levels to less than 2,300 mg, or less than 1,500 mg if you have high blood pressure. When purchasing soups, the healthiest options contain about 350–600 milligrams of sodium per serving, but one cup of canned soup can contain 800 or more milligrams of sodium! Just be sure to check the nutrition facts label before purchasing 👀. Soups were originally created to stretch expensive meats with economic staples such as corn, potatoes, rice, and legumes, naturally concentrating on fiber and complex carbohydrates. Our ancestors were well ahead of the health craze with their nutritious balance in soups! Staying away from the creamy soups with their added saturated fat and calories, yet enriching your meals with flavorful vegetables, herbs, spices, and full-bodied broths, you do not need any or very little sodium, to enhance the flavors. Soups could be created for a week at a time, or even frozen in single portions to consume as needed. As we enter a new year, focus on creating nourishing, healthful, varied, and delicious meals. Soups can be a quick, easy option, providing hydration, extra fiber, loads of vitamins and nutrients, satisfying your appetite, your soul🍲. Before we get cookin’, for an extra twist, let’s test your knowledge of various global soups (thank you Hirsch 🥰!). Here are the names of a specific soup or a stew. You have to name the country where it originated. Answers at the bottom — but don’t cheat! 1 Borscht 2 Miso 3 Bouillabaisse 4 Tom Yum 5 Goulash 6 Gumbo 7 Phở 8 Gazpacho
INGREDIENTS 2 large sweet potatoes, peeled and chopped into small cubes 2 small shallots, peeled and chopped 3 garlic cloves, minced (or 2 tablespoons of pre-minced) 2 Tablespoons olive oil, in spritz bottle if possible Freshly ground pepper and salt to taste 1/8 teaspoon cayenne pepper 1/2 teaspoon turmeric 4 cups vegetable broth, low sodium, divided 1 cup nonfat Greek yogurt, divided PREPARATION Preheat oven to 375 degrees. Place nonstick foil on a roasting tray and spritz with olive oil. Place prepared sweet potatoes, shallots, and garlic on the tray. Spritz generously with olive oil (or use about 1 tablespoon). Sprinkle with salt, pepper, cayenne pepper, and turmeric. Mix well. Place the tray in the oven and bake for 30–35 minutes, stirring every 5–8 minutes (be sure to keep an eye on the shallots, so they do not burn). Remove from oven and cool slightly. Place 2 cups of vegetable broth in a blender. Carefully add sweet potato mixture and blend for 1–2 minutes, adding more broth until a smooth, soupy texture. If your blender has the warming option, go for it! If not, place in a soup pot with a lid, bring to a boil, lower and keep warm until serving. Makes 4 1-cup or 8 1/2-cup servings. Top with 1–2 tablespoons of yogurt, or 1/4 cup if consuming as your meal. Garnish with fresh herbs. *This soup contains approximately 500 mg sodium per cup; 250 mg sodium per half-cup.
INGREDIENTS 1/2 Tablespoon olive oil 1 yellow onion, peeled and chopped 3 bell peppers (red, yellow, orange — any color combo), chopped 2 cloves garlic, minced 1 Tablespoon curry powder 1/2 teaspoon cayenne pepper 2 (13.5-ounce) cans light coconut milk 4–5 cups vegetable broth, low sodium (*or thai coconut broth) 2 cups shredded rotisserie chicken or 2 cups cubed tofu 1/3 cup fresh cilantro, chopped, plus for garnish 1 8-ounce packages rice stick noodles Optional toppings: fresh lime wedges, crushed peanuts, siracha PREPARATION Place a large soup pot over medium heat. Add olive oil and warm 1–2 minutes. Add onion and bell peppers and cook until tender, about 6 to 8 minutes. Add garlic and stir until fragrant, about 1 minute. Add curry powder and cayenne and stir until well combined. Add coconut milk and broth and bring to a boil. Add rice stick noodles and continue to boil for 3 minutes. Lower heat to medium and add shredded chicken or tofu and cilantro, and cook until warm. Continue to add broth until a soupy, desired consistency. Garnish with cilantro and serve with optional toppings. *This soup contains less than 600 mg sodium per cup; less than 300 mg sodium per half-cup. 🎉New Year 🎉— A great time to hit the refocus button. Pick one thing to start to do different next year, and embrace your healthy energy🌈. Here are some ideas, but you do you! Plan my meals 🍽
I am grateful for a new year, a new beginning, a fresh start. I am grateful for the sunrise and sunset each day. I am grateful for my family, my friends, the love, the laughter, and the joy in my life. ~Amy Margulies, The Rebellious RD ANSWERS to soup quiz: 1. Borscht = Ukraine, 2. Miso = Japan, 3. Bouillabaisse = France, 4. Tom Yum = Thailand, 5. Goulash = Hungary, 6. Gumbo = United States, 7. Phở = Vietnam, 8. Gazpacho = Spain For comments, thoughts, requests, or anything else you feel the need to share, please do: amy@rebelliousrd.com REFERENCES: Cassady BA, Considine RV, Mattes RD . Beverage consumption, appetite, and energy intake: what did you expect? Am J Clin Nutr 2012; 95: 587–593 https://pubmed.ncbi.nlm.nih.gov/23093339/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2128765/ My first couple of blogs had the same title, as I wanted to push the theme of my blog (and I had no idea what I was doing, but that is beside the point☺️). Eat. Drink. Be Healthy. Be Happy. Maybe another drink. Yup, 20 months later, that is still the theme. Especially with the Winter holidays blowing our way. Food becomes a major focus on the holidays, taking the challenge of eating and drinking healthfully, and being happy, to a whole other level. Let’s start with the happy😃. If you are not there already, it is time to inject more gratitude in your day to day life. Be grateful for all you are surrounded by — your family, friends, the beauty of nature, and all that brings you joy. Let go of the little things. Exude appreciation, connect with your sincerity, pay it forward. Have a fuckin’ good time❗️Remember last year when most of us were not with our extended families and friends?! Focus on the togetherness. Focus on others in need. And focus on the fun. Food is surely part of the fun, just not all of it. How do you manage these indulgent times? Mindfulness. Or, not being mindless. Being more present when you are eating, how much you are eating, and if you are enjoying what you are eating. One way to stay mindful of your food and beverage choices is to accept that you will desire or crave heavier foods than usual, and likely more food (and drink) than usual. Understand that cravings are an inevitable part of being human, and will come and go throughout the holiday season. They are to be expected. Observing cravings, even welcoming them (rather than judging them) takes away much of their power. Push your pause button. Try distracting yourself for bit and see if the desire fades away. Still there? Sit with the temporary discomfort of your craving or desire for more. Keep focusing on something else. Switch rooms, conversations, or positions. If you are alone, meditate or head outside for a walk. Just as all of your core exercises build up muscle and strength, your ability to distract/delay/deflect improves with practice. Not allowing your craving or desire for more to dictate your immediate behavior is a skill that easier with time, bringing a liberating sense of self-control. Enjoy and savor every bite, every sip, every hug, every kiss, every smile. Savor those around you, and savor you, as you are always worth it. These recipes are a delightful combination of possible holiday meal additions, as well as balanced suggestions for all the times in between. And of course there is a cocktail. Cheers🥂.
INGREDIENTS 3 overripe bananas 1 cup puréed pumpkin 1 egg 1 1/2 cups whole wheat flour 4 ounces unsweetened applesauce 1 teaspoon baking soda 1 teaspoon salt 1/3 cup chocolate chips, mini-morsels Nonstick cooking spray PREPARATION Preheat oven to 325 degrees. Spray a loaf pan with nonstick cooking spray and set aside. Peel bananas and place in a medium mixing bowl. Mash well with a fork. Add pumpkin through salt and mix together until a smooth consistency. Stir in chocolate chips. Pour into prepared pan. Bake for 50–60 minutes. Bread should be just lightly browned along the edges when done, but go with the toothpick check. Cool in pan for 10 minutes. Remove and slice into 12 pieces.
INGREDIENTS 1 large bunch kale, washed, remove stems Nonstick cooking spray 1 teaspoon truffle oil 1/4–1/2 teaspoon crushed red pepper ¼ cup freshly grated Parmesan cheese salt and pepper to taste Balsamic glaze, drizzle PREPARATION Place a medium sauté pan over medium-high heat. Spray with nonstick cooking spray. Add kale and saute for about 8 minutes, or until slightly frizzled. Add truffle oil, red pepper, Parmesan cheese, salt, and pepper to taste. Stir and continue to cook for 1 more minute. Place in a serving bowl. Drizzle with balsamic glaze and red pepper flakes. Makes 4 side dish servings.
INGREDIENTS 4 6-ounce salmon fillets 3 Tablespoons apple cider vinegar 3 cloves or 3 Tablespoons garlic, minced, divided 1 cup nonfat Greek yogurt, plain 3–4 Tablespoons freshly squeezed lemon juice (about 1 lemon) salt and freshly ground pepper Nonstick cooking spray PREPARATION Preheat oven to 350 degrees. Use 1 clove or 1 tablespoon of garlic to rub all over each fillet. Sprinkle with salt and pepper. Spray baking sheet with nonstick spray. Place salmon on top and bake in the oven for 20–25 minutes, or until well-done. Remove and keep warm. While fish is cooking, place cider vinegar, the other two garlic cloves (or 2 tablespoons), Greek yogurt, lemon juice, a few twist of salt and pepper, in the blender. Whirl for about one minute. Taste and adjust seasonings. Garnish with your fresh herb of choice. Serve on top of fish, as well as a side dip for some veggies. What veggies? Slice 3 medium zucchinis into thin circles. Place in a medium mixing bowl. Add 2 tablespoons olive oil, 3 tablespoons balsamic vinegar, red pepper flakes, and a few grinds of salt. Mix well, making sure all slices are marinated. Preheat the air-fryer to 400 degrees for 5 minutes. Cooking in batches, add a single layer of zucchini. Air fry for about 15 minutes per batch, flipping halfway. Serve with horseradish sauce (and the salmon or protein of choice). Leftover sauce can stay in the refrigerator for 3–4 days.
INGREDIENTS 1 1/2 cups cranberry juice, no sugar added 1/2 cup pomegranate juice, no sugar added 1 cup sparkling water 9 ounces of vodka (1.5 ounces per serving or 1 shot glass), divided ice cubes 1 cup frozen cranberries 6 sprigs fresh rosemary PREPARATION Pour cranberry juice, pomegranate juice, and sparkling water into a small pitcher. Stir well. Fill shaker about halfway with ice. Add 1/2 cup of mixture in a pitcher, plus 1.5 ounces vodka. Shake well. Pour into a martini glass or cocktail glass. Garnish with about a tablespoon of frozen cranberries and a rosemary sprig. Sip the sweet and savory. Makes 6 servings. Prefer a mocktail? Skip the vodka and spritz with more sparkling water. Just as fancy. .It always seems impossible until it’s done. ~ Nelson Mandela
For comments, thoughts, requests or anything else you feel the need to share, please do: amy@rebelliousrd.com REFERENCES: Warren JM, Smith N, Ashwell M. A structured literature review on the role of mindfulness, mindful eating and intuitive eating in changing eating behaviours: effectiveness and associated potential mechanisms. Nutr Res Rev. 2017 Dec;30(2):272–283. doi: 10.1017/S0954422417000154. Epub 2017 Jul 18. PMID: 28718396. Nelson JB. Mindful Eating: The Art of Presence While You Eat. Diabetes Spectr. 2017;30(3):171–174. doi:10.2337/ds17–0015 https://www.health.harvard.edu/staying-healthy/mindful-eating 51 Have you thought about where your salmon comes from🐟? A new Netflix documentary, Seaspiracy, has stirred the ocean waters, creating a controversy of what exactly is seafood sustainability and why it’s important. Seafood sustainability is about how seafood is caught or farmed with minimal environmental and social impacts. It is intended to maintain healthy populations of fish while minimizing the impact of the fishing industry on the marine environment. Seaspiracy, definitely made me yearn for the truth. Is the seafood industry truly sustainable? Do the benefits of consuming seafood outweigh the environmental dilemmas? Seaspiracy examines the global fishing industry, challenges notions of sustainable fishing and shows how human actions cause widespread environmental destruction. According to the filmmakers, the “ban single plastic to save marine animal” campaign is just a small part of the solution to protecting our oceans. The movie demonstrates how fishing nets are much more threatening to marine life. Yet these accusations have been disputed out by the industry, claiming the movie creators are making misleading claims, using out of context interviews and man-made statistics. The techniques of film 🎥 and storytelling build a strong case against the seafood industry and their supposed lack of care for the marine environment. In the end, the waves of controversy will most likely benefit the seafood industry. Seafood actually has a lower carbon footprint than any other complete protein. It’s nutritious and delicious😋. The nutrition benefits of seafood are well-researched, and there is wide consensus that eating more seafood can significantly reduce the risks of chronic disease. Seafood has many immune-boosting nutritional properties, including being a source of lean protein, vitamins, minerals, omega-3 fatty acids, vitamin D, selenium, iron and zinc. A new study from the University of Pennsylvania states frequent fish consumption is linked to both fewer sleep problems and higher IQ scores in children. Dietary fish and omega-3 fatty acid intake is also associated with improved cognitive and academic performance in adolescents and reduced cognitive decline and dementia in older age. Sustainability is defined as minimizing impact on the environment; not taking more out of the ocean than it can naturally replenish. Per the seafood industry, wild fish caught in the US is sustainable, making sure farms have minimal impact on the environment. Regulations are tightly controlled in the US, including seafood imports. Yet, an upward trend of the United States producing more than 80% of its seafood abroad is not helpful for sustainability because other countries are not as careful in their environmental protections. It is a bit of a conundrum on many levels. For those who enjoy seafood and want to maintain the nutritional benefits without harming the environment, one option is to be more selective and buy seafood that is sourced locally. Also, be sure the look for the certification logo or mark on packages and at the seafood counter, to know you are buying responsibly farmed or caught products. Omega 3 fatty acids are key resources to our overall health. Studies have found that they may reduce inflammation, decrease blood triglycerides and even reduce the risk of dementia. Fatty fish has been known to be the best source, but you can lean into non-fish options as well: chia seeds, Brussel sprouts, algal oil (oil from algae), hemp seeds, walnuts, flaxseeds. perilla oil (from perilla seeds). Where do we land with this dilemma? The choice to eat seafood or not is yours, but prioritizing your intake of omega-3 fatty acids should be a priority, regardless of your source! Here are some tasty recipes, all with healthy sources of omega-3s. From my very first blog, to today, and always ~ Eat food. Mostly plants. Not too much food.
INGREDIENTS 12 ounces vegetable-based or whole wheat pasta 1 1/2 Tablespoons truffle oil 3–4 cloves garlic, minced (or 1 Tablespoon from the jar) 16 ounces shiitake mushrooms, chopped into small pieces 3 Tablespoons balsamic vinegar 8 ounces fresh lump crab meat 1/3 cup feta cheese, crumbles 2 Tablespoons fresh parsley, chopped Freshly ground pepper to taste PREPARATION Prepare pasta according to package directions. Place in serving bowl and keep warm. Place large nonstick skillet over medium heat. Add 1 tablespoon truffle oil and heat for 2–3 minutes. Add garlic and sauté 4–5 minutes, or until softened. Add mushrooms and balsamic vinegar. Continue cooking for another 5 minutes. Add crab and heat through. Pour veggie and crab mixture over the pasta. Add 1/2 tablespoon of truffle oil and gently stir. Top with 1/2 tablespoon feta cheese, parsley and ground pepper to taste. Makes 4–5 servings.
INGREDIENTS 1 1/2 cups dried Israeli couscous 2 Tablespoons olive oil 4 garlic cloves, chopped 1 pound sea scallops 1/4 cup fresh parsley, chopped 1/4 cup fresh lemon juice 2 tablespoons walnuts, chopped (if not using scallops, add 1/2 cup walnuts) Freshly ground pepper to taste 1/4 teaspoon red pepper flakes PREPARATION Prepare Israeli couscous according to package directions. While couscous/or p’titim is cooking, heat the olive oil in a large skillet over medium heat. Once hot, reduce heat to medium-low and add the garlic. Sauté the garlic for about 2 minutes. Add scallops and sauté about 4 minutes, flip over and continue cooking for another 4 minutes. Add prepared Israeli couscous, parsley, lemon juice, walnuts, pepper and red pepper flakes to the skillet. Continue to cook and stir for about 2 minutes, until all is heated through. Adjust seasonings to taste. Makes approximately 5 servings. Serve with roasted veggies or a side salad.
INGREDIENTS 1 large beet, peeled and sliced into 4–5 1/2-inch thick pieces 1 Tablespoon olive oil 1 teaspoon walnut oil (optional, only if you like) 2–3 cloves garlic, minced 2 Tablespoons chopped walnuts 1/4 cup feta or blue cheese, crumbles Freshly ground pepper to taste Optional garnish: 1/4 cup fresh thyme or basil, chopped PREPARATION Preheat oven to 350˚F. Place the cut beets on a baking sheet and toss with the olive oil, walnut oil and garlic. Roast for 35 to 40 minutes, turning once or twice with a spatula, until the beets are tender. Remove from the oven and toss with walnuts, blue cheese and pepper. Sprinkle with fresh thyme or basil and serve warm. Suggestion: place on top of toasted whole grain bread. Proposition: Let’s get uncomfortable together🥴. Being uncomfortable is scary. It can be anxiety provoking. However, we do not make changes unless we truly feel uncomfortable on some level. Have an uncomfortable conversation with yourself. What is truly holding your back from making a change you know you want to make? Or why/what is the change you want to make? You need to get comfortable with being uncomfortable. The more familiar you get yourself with this feeling, the more you will feel empowered to make a change🙌🏽. You cannot get through a single day without having an impact on the world around you. What you do makes a difference and you have to decide what kind of a difference you want to make. ~Jane Goodall RESOURCES: https://www.seafoodnutrition.org/seafood-101/sustainability/seafood-sustainability-what-you-need-to-know/ Innis, S. M. Dietary (n-3) fatty acids and brain development. J Nutr 137, 855–859 (2007). Marik, P. E. & Varon, J. Omega-3 dietary supplements and the risk of cardiovascular events: a systematic review. Clinical cardiology 32, 365–372, https://doi.org/10.1002/clc.20604 (2009). Young, G. & Conquer, J. Omega-3 fatty acids and neuropsychiatric disorders. Reproduction, nutrition, development 45, 1–28 (2005). Qin, B. et al. Fish intake is associated with slower cognitive decline in Chinese older adults. J Nutr 144, 1579–1585, https://doi.org/10.3945/jn.114.193854 (2014). Schaefer, E. J. et al. Plasma phosphatidylcholine docosahexaenoic acid content and risk of dementia and Alzheimer disease: the Framingham Heart Study. Arch Neurol 63, 1545–1550, https://doi.org/10.1001/archneur.63.11.1545 (2006). van Gelder, B. M., Tijhuis, M., Kalmijn, S. & Kromhout, D. Fish consumption, n− 3 fatty acids, and subsequent 5-y cognitive decline in elderly men: the Zutphen Elderly Study. The American journal of clinical nutrition 85, 1142–1147 (2007). https://food52.com/blog/16240-the-biggest-misunderstanding-in-the-history-of-couscous 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.  GINGERED CARROTS Carrots do not always get the love and desire they deserve :), unless you ginger them and roast them in an iron skillet. OMG. They are quick and simple to prepare, yet pretty and delicious to eat! 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. No matter who you are, no matter where you come from, you are beautiful. ~ Michelle Obama RESOURCES:
Immunity has become a hot topic during this worldwide pandemic.While there may be information floating around about diet and coronavirus prevention, we cannot prevent COVID-19 with food (or with wine, though it continues to be tested😊). Increasing your intake of vitamins C, D, and iron helps build and maintain immunity and health, but, again, they won’t keep the coronavirus from attacking and spreading. For COVID-19 prevention, follow the CDC guidelines: wear a fucking mask😷, physically distance by at least 6 feet, wash your hands frequently and for at least 20 seconds each time. Period. The importance of building our immunity for long-term health is indisputable. As discussed in our last blog, most women focus on proper calcium intake during pregnancy and while breastfeeding, but we tend to lose that focus later in life. Our immunity and bone health are crucial for long-term well-being and overall health. One silver lining from this pandemic is a focus on prevention, protection, survival and wellness. Our goal is to encourage people to move away from dieting and relying on a scale to measure progress, and to meet nutritional needs through balanced eating🍽. Your gut, consisting mostly of the large intestine, is home to millions of powerful bacteria that are continually working to prevent and protect us from disease. Over 60% of our immunity is housed in the lining of our guts. Feeding our good bacteria builds our immunity against disease. As all disease begins in the gut, our bodies are hosts to a microbiome revolution: what is there (your microbiome), what they can do, what they actually do. If we do not feed our good bacteria, this will increase the inflammation in our gut, putting us at higher risk for disease😞. The good news: keeping your diet diversified, filled with healthy fiber, protein and fat will keep your microbiome, your gut and you happy and healthy😃! Fiber intake is the marker of a healthy diet, specifically fructans and galacto-oligosaccharides. The new 2020 Dietary Guidelines will state a minimum of 28 grams of fiber per day, up from 25 grams. The lower your fiber intake, the higher your risk for disease. You do not have to remember their scientific names, but you should know where to find them. Fructans are found in whole wheat products, onions, garlic, barley, asparagus, and jicama. Galacto-oligosaccharides are found in dairy products as well as plant-based foods including beans, lentils, and soybeans. Fiber is the most powerful building block for healthy nutrition. When you consume healthy, fibrous foods, your gut ferments these foods, which stimulates your healthy gut bacteria. Most dietary fibers are prebiotics, meaning they stimulate your beneficial microbes. Why is this so exciting? The needed fermentation that takes place in the gut increases calcium absorption. Hence, everything you eat affects your gut health and the absorption of all nutrients. You are what you eat is no joke! Simple everyday swaps to improve gut health and immunity:
 CREAMY GARLIC MEXICAN SOUP Garlic has been used as medicine throughout ancient and modern history. Garlic contains antioxidants that protect against cell damage and aging. It is also naturally high in inulin, the type of functional fiber we mentioned above. It is a known prebiotic that feeds the good bacteria in your digestive system, helping create a healthy gut. Oh, and it is delicious 😋. The addition of Greek yogurt provides quite your nutritional bang. Photo by Jezebel Rose on Unsplash INGREDIENTS 2 Tablespoons olive oil,. divided 5–6 cloves of garlic, chopped 1 small onion, chopped 1/2 cup fresh cilantro (or basil, if not a lover of cilantro), chopped 2 teaspoons paprika 4 cup vegetable broth, low sodium 1 15-ounce can chopped tomatoes, no added salt 1 4-ounce can diced chilies 1/4 teaspoon chili powder 2 cups Greek yogurt, nonfat, plain PREPARATION Place a medium skillet over medium-high heat. Add one tablespoon of olive oil and garlic and sauté until lightly browned. Remove garlic from pan and set aside. Add additional tablespoon of olive oil and onion to skillet. Sauté tender, about 6 minutes. Add paprika, broth, tomatoes, chilies and chili powder. Bring to a boil, reduce heat and simmer about 20 minutes. Slowly stir in yogurt and cook over low heat until heated through. Do not boil! Ladle into soup bowls and sprinkle with cilantro. Makes 6 1-cup servings.
INGREDIENTS 1 cup steamed lentils 3 bell peppers, any color combo 1/4 cup balsamic vinegar 1/4 cup vegetable broth, low sodium 1 Tablespoon olive oil 1/4 cup fresh basil leaves, chopped 1/4 teaspoon salt 1/4 teaspoon freshly ground pepper 1 clove garlic, minced 2 cups fresh baby spinach leaves 1/4 cup crumbled goat cheese optional garnish: fresh mint or basil leaves PREPARATION Place lentils in large bowl and set aside. Cut peppers in half lengthwise and remove and discard seeds and membranes. Place peppers skin side up on a baking sheet. Broil on top oven rack until charred, about 5–10 minutes — keep checking! Remove from oven and place in brown paper bag to cool and loosen skin, for about 10 minutes. Remove from bag, peel and discard skins. Cut into small strips. Add peppers, balsamic vinegar through spinach leaves into bowl with lentils. Toss well. Cover and chill in refrigerator for about 1-2 hours. Toss again, top with goat cheese, lightly toss and serve. Spice it up with additional pepper or other spices like coriander, cumin, cayenne pepper. Sprinkle with fresh mint or basil leaves. Makes 4 1-cup servings.  GINGERED EDAMAME Edamame are quite the star of the legume family. When you consider just a half-cup serving contains 11 grams of protein, 9 grams of fiber, 2 1/2 grams of heart-healthy fats, along with vitamins c, a, iron and calcium, you wonder, should I be eating these more often? Yes! This recipe could be for a snack time, a side dish, or you could easily add a whole grain (we suggest farro!) and more veggies for a meal. INGREDIENTS 3 cups steamed edamame 1/4 cup apple cider vinegar 2 Tablespoons soy sauce, low sodium 2 green onions, chopped 1 Tablespoon grated ginger root 2 Tablespoons freshly squeezed orange juice 2 Tablespoons fresh lemon juice PREPARATION Place edamame in a medium size bowl and set aside. Mix apple cider vinegar, soy sauce, green onions, ginger root, orange and lemon juice together. Pour over edamame. Marinate in refrigerator anywhere from 1 hour to a few days. Makes 6 1/2-cup servings or 3 1-cup servings.
INGREDIENTS 1 3/4 cup whole wheat flour (for gluten-free options: almond flour, Bob’s Red Mill GF 1:1 Baking Flour, King Arthur GF Measure for Measure Flour) 1 1/2 teaspoons baking powder 1 teaspoon ground cinnamon 1/2 teaspoon baking soda 1/2 teaspoon salt 1/2 teaspoon ground ginger 3 large carrots, peeled and grated (yes, it is a lot :) 1/2 cup unsweetened applesauce 1 1/2 cups Greek yogurt, nonfat, plain 1 teaspoon vanilla extract nonstick cooking spray PREPARATION Preheat oven to 375 degrees, on “roast” if your oven has this feature. Lightly spray loaf pan with nonstick cooking spray and set aside. In a large mixing bowl, combine the flour, baking powder, cinnamon, baking soda, salt and ginger. Blend well with a whisk. Add the grated carrots and mix well to combine. In a medium mixing bowl, beat the oil and eggs well. Add the yogurt and vanilla and mix to combine. Pour the wet ingredients into the dry and mix well until just combined. Pour into prepared loaf pan. Roast for 40–45 minutes, or bake for 55–60 minutes, until a toothpick placed in center comes out dry. Remove from oven and cool for at least 10 minutes in pan, then remove, slice and enjoy. Makes 12 servings. The doctor of the future will no longer treat the human frame with drugs, but will rather cure and prevent disease with nutrition. ~ Thomas Edison References:
http://www.microbiomeinstitute.org/humanmicrobiome https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4850918/ https://pubmed.ncbi.nlm.nih.gov/29757343/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7306972/ https://pubmed.ncbi.nlm.nih.gov/30607216/ For comments, thoughts, requests or anything else you feel the need to share, please do: amysmargulies@gmail.com Whoever coined the phrase, “Aging Gracefully” certainly wasn’t a 50-something-year-old-perimenopausal woman. There is nothing graceful about night sweats, hot flashes, insomnia, cravings and mood swings. We could write an entire series on this stage of life in The Rebellious RD. We, as I am honored to have my lifelong friend, Lori Klein, LCSW-C, co-author this important series with me. Our shared interests in clean eating, healthy living and enjoying all things in moderation have put us on this journey together. The journey is different for everyone, but the commonality of “the change” is a shared experience and we need to talk about it. While we are lucky to be alive…and aging, it sometimes feels like we need to be in a constant state of vigilance. We need to be aware of our changing bodies and then shift our mindset in relation to our physical, emotional and mental wellness. Since we live in an anti-aging and nutritionally sensationalized world, this internal strife can lead to disordered eating and other health consequences. It is crucial to move away from a diet mentality to a more individualized approach and to focus on meeting the nutritional needs of the body and mind. The distress associated when weight and body changes occur at the same time that a woman’s identity and life go through major changes is akin to a natural disaster. Along with the discomfort of sweating when sitting still and out-of-the-blue-irritability, this stage of life can also cause a change in body fat distribution leading to more fat in the abdomen or weight gain (an average of a 5 pounds), a decrease in estrogen and sarcopenia (loss of lean muscle mass). Having fun yet🙃? In addition to working, managing a covid-free house, dealing with the pandemic, worrying about loved ones (especially older people in our lives), now is the time to focus on YOUR overall health and wellness. While 2020 has left us feeling like we don’t have a lot of control over what happens around us, we do have some control over how we lead our lives in our own homes — what shows to binge, what to cook or pick-up from our favorite local restaurants, and who we spend time with (outside and socially distanced, of course). This is a great time to focus on YOU. If you can create healthy and mindful habits now, you will really benefit when life starts to feel more open, normal and free. There are plenty of dietary needs that become much more important as we age. Good nutrition and regular exercise are important for heart health and mind, but they are also essential for keeping your bones healthy. Most women think about how much calcium we need when we are pregnant or nursing, but it sometimes gets forgotten afterward. Genetics play a big role here, but if you do not consume or absorb enough calcium and vitamin D throughout your life, you put yourself at risk for developing osteoporosis. Osteoporosis or “porous bone” is a bone disease that occurs when the body loses too much bone, makes too little bone, or both. Your bones become less dense and weak, as the healthy spaces in your bones grow much larger. As a result, bones may break from a fall or, in serious cases, from just sneezing or minor bumps. If you have experienced a stress fracture(s) and/or broken bone(s), a bone density test should be at the top of your list. Reach out to your physician to schedule, asap. So how much Calcium should you aim for each day? WOMEN: 50 years old and younger = 1000 mg/day 51 years old and older = 1200 mg/day MEN: 70 years old and younger = 1000 mg/day 71 years old and older = 1200 mg/day Vitamin D is calcium’s BFF, as it is key to calcium absorption. Both WOMEN & MEN: 50 years old and younger = 400–800 IU daily 51 years old and older = 800–1000 IU daily Keep in mind, the safe upper limit of vitamin D is 4,000 IU per day for most adults, so do not overdo it. More is not always better! So how are you going to get all of this calcium and vitamin D goodness? Through delicious and nutritious foods, of course. There are plenty of supplements out there, but the absorption through food and nature are best. Calcium sources: *Fortified soy milk and other plant milks *Low-fat dairy products (milks, yogurts) *Some dark green leafy vegetables (e.g. broccoli, kale, okra, collard greens, bok choy) *Tofu (made with calcium sulfate) *Figs *Blackstrap molasses *Fortified breads/flours *Fortified orange juice *Sardines or canned salmon with bones Vitamin D sources: *Vitamin D-fortified cow’s milk *Fortified soy milk or other plant milks *Skin exposure to sunlight (Allow 10 to 15 minutes or so of unprotected sun exposure to your arms, legs, abdomen and back. Between 10 am — 3 pm is best, but be sure to follow up with sun protection.) We kept the recipes to two, pushing the importance of the sources listed above, and how to simply include them in every dishes.  LORI’S BONE BOOSTING SMOOTHIE Getting 1200 mg a day of calcium is a challenge as I don’t eat dairy (from cow) and I refuse to try sardines or canned salmon with bones😝. I use oat milk — I found that Planet Oat’s oat milk has the most calcium per cup at 350 mg! It may have other additives that aren’t great, but here the good (of the calcium) outweighs the other potentially less helpful ingredients for me. I always use unsweetened as I get plenty of sweetness from the other ingredients. As an added bonus, this sweetener (molasses) also contains magnesium, potassium and iron! Sometimes, I add cacao nibs and/or chia seeds for texture or taste. INGREDIENTS 1 cup frozen fruit (mango, strawberries, banana) ~35 mg calcium 1 cup frozen spinach or 2 cups fresh spinach ~80 mg calcium 1 teaspoon blackstrap molasses ~14 mg calcium 2 cups Planet Oat oat milk ~700 mg calcium 1 Tablespoon nut butter (Almond: ~45 mg calcium) 1/2 small avocado, optional PREPARATION Throw it all in blender and give it a whirl. Approximately 874 mg of calcium. TIP: If you eat dairy, adding Greek yogurt to this smoothie will make it even more impactful for your beautiful bones!  AMY’S KALE AND CHICKS Kale is that overachieving friend who is just good at e v e r y t h i n g. You know the type :). We discussed (Going Green, 9/6/20) how kale supports your body’s natural ability to produce digestive enzymes, as well as load you up with folate, calcium, antioxidants, vitamin K and polyphenols. It is clearly one of the most nutrient-dense foods on the planet🏅. Cook it up with some chickpeas for a plant-based protein, along with additional vitamins, minerals and fiber. INGREDIENTS 1 pound kale, washed, stems removed, chopped into bite-size pieces ~608 mg calcium 2 Tablespoons olive oil 3 cloves garlic, sliced thin 1 cup chopped onion 1/4 cup tomato paste 1 teaspoon coriander 1 15-ounce can no-salt-added chickpeas, rinsed and drained ~ 157 mg calcium Freshly ground black pepper and salt, to taste PREPARATION Place cast iron skillet over medium-high heat. Add olive oil, garlic and onion. Sauté until browned, about 5–7 minutes. Stir in tomato paste, coriander and kale. As kale begins to wilt, about 4–5 minutes, stir in chickpeas. Reduce heat to low and simmer about 3–4 minutes. Remove from heat. Add black pepper and salt to taste. Place in serving dish. Makes 4 side-dish servings or 2 lunch/dinner servings. Approximately 765 mg of calcium. 🥬Quick Tips for Cooking Greens
The cost of your good habits is in the present. The cost of your bad habits is in the future. ~ James Clear
Over the past few days I have been attending the Academy of Nutrition and Dietetics annual convention, called FNCE (pronounced fen-cie) — Food and Nutrition Conference. Yes, it is always pretty awesome, filled with lots of new and exciting scientific discoveries (#science) that help guide me in providing education and insight into my passion for healthy living. One of the hot topics this year was inflammation. You might be thinking that sounds boring and is not something you need to worry about yet. However, understanding the importance of avoiding inflammation is crucial to maintaining a healthy lifestyle. Prevention and management of chronic inflammation is important because it can impact the development of various chronic diseases like cardiovascular disease and type 2 diabetes. Do you know anyone currently fighting heart disease, type 2 diabetes, arthritis, allergies? Most likely, yes. And if you do not think you do, it is likely because it is just not the topic of conversation. The prevalence of diseases associated with chronic inflammation is anticipated to continue to increase persistently for the next 30 years in the United States. In 2014, nearly 60% of Americans had at least one chronic condition (1). Yiiiiiiikes. For the good news, healthful food choices, regular exercise, managing your stress levels and avoiding smoking are all important and manageable ways to prevent chronic inflammation. Let Food Be Thy Medicine and Medicine Be Thy Food — Hippocrates. Consuming anti-inflammatory foods can help prevent the development of chronic diseases as well as lessen the severity of your condition if you suffer from a chronic illness. Furthermore, the foods we eat can help combat climate change and environmental destruction. Choosing to eat a variety of unprocessed whole plant foods such as grains, beans, fruits, vegetables, nuts, and seeds is a key strategy. A win-win — for your body and the environment! There are specific foods that can either contribute to inflammation or reduce inflammation (anti-inflammatory). Which foods should we go for: • Apples • Berries — blueberries, blackberries, raspberries, strawberries • Grapes • Broccoli • Brussel Sprouts • Avocado • Orange and yellow bell peppers • Tomatoes • Leafy greens and cruciferous vegetables • Fish • Poultry • Nuts • Olives/Olive Oil • Coffee and tea • Other fruits and vegetables • Dairy Foods (e.g., whole and low-fat milk, cheese, yogurt) •Legumes Foods that contribute to inflammation include foods high in saturated fat, trans fat and refined sugars, such as: • Processed and packaged foods • Processed meats • Baked goods • Fast foods, fried foods •Anything with partially hydrogenated oils The winning formula includes indulging in fruits and vegetables as much as possible. Five-A-Day is a minimal amount, so add wherever it works best for you. Fruit can be an easy grab to add an extra serving with your breakfast or snacks, but here a few super fast ways to add more veggies:
Adding more anti-inflammatory foods to your repertoire does not have to be complicated. Likely you are enjoying many already, but here a few delicious suggestions🍓🍆:  PASTA E FAGIOLI As the temperatures drop and we are desperately trying to continue to dine outside, it is time for soup. This popular soup is a meal in a bowl, with heart-healthy legumes and veggies. Skip any additional salt, as the turkey bacon should add enough. And yes, turkey bacon is a processed food, but it can still fit into a healthy diet. INGREDIENTS 2 15-ounce cans cannelli beans, low sodium, drained, rinsed 1 onion, chopped 2 cloves garlic, chopped 2 Tablespoons fresh rosemary, chopped 2 stalks celery, finely chopped 2 large carrots, peeled and grated 4 leaves fresh sage 3 strips turkey bacon, diced 4 cups chicken broth, low sodium 1 cup small pasta (go traditional with ditalini, or try orecchiete or orzo) Optional: Add a couple handfuls of fresh greens ~ kale, bok choy, escarole Garnish options: freshly ground pepper, red pepper flakes, freshly grated Parmesan cheese, parsley, tarragon PREPARATION Place large soup pot over medium heat. Add turkey bacon and cook until crisp, about 3–4 minutes. Add all of the vegetables and herbs. Cook until softened, stirring frequently. Add beans and broth. Bring to a boil and add pasta (plus greens, if adding!). Reduce heat to medium and continue cooking another 8–10 minutes, stirring occasionally. Note: This will be a thicker soup, so add more broth if desired. Pour into 6 serving bowls and top with desired garnishes — suggest at least a few for tasty, zingy flavor — and serve. 😋  Photo by Karen Sheer TUSCAN STYLE PUTTANESCA SAUCE If you love eggplant as much as me, this is treat. If you do not think you love eggplant, give it a try. The bulk the eggplant adds to the sauce, makes it a meal in and of itself. This is great sauce to throw on top of any protein or whole grain of your choosing, though salmon is highly recommended :). INGREDIENTS 1 pound fresh mushrooms, sliced thin 1 large eggplant, diced 1 cup pitted black olives 2 cups plum tomatoes (about 6 tomatoes), drained and chopped 1 cup yellow grape tomatoes, halved 2 cloves garlic, peeled and chopped 2 Tablespoons fresh basil, chopped 1 cup white wine salt and pepper to taste nonstick cooking spray Options to serve over: grilled tofu, fish, shrimp, chicken, whole wheat pasta, whole wheat couscous PREPARATION Spray a large sauté pan with nonstick cooking spray and place over medium heat. Add eggplant and cooked for about 5–6 minutes. Drain and set aside. Place pan back over medium heat and add garlic. Cook until soft, about 4 minutes. Add cooked eggplant and mushrooms and continue to cook another 5 minutes. Add tomatoes, wine and olives. Turn heat up and bring to a boil. Once boiling, stir, turn heat to low and cover pan. Simmer about 25–30 minutes, stirring often to make sure sauce is not sticking to the pan. Remove from heat and stir in basil, salt and pepper to taste. Pour over your protein or grain and serve. Garnish with extra basil if desired. Makes 8 servings (about 1/2 cup per serving).  Photo by Oliver Hale on Unsplash SWEET AND TART STRAWBERRIES I learned how to make these years ago when I had the honor to work with one of my mom’s dear friends, who was a professional chef. This simple dessert is always a hit, with an unexpected ingredient combination. INGREDIENTS 1 quart fresh strawberries, washed, stems removed, sliced in half 1/2 cup brown sugar 1/4 cup balsamic vinegar Options to serve with: low fat frozen yogurt, angel food cake, pound cake (that’s right😊-moderation…) PREPARATION In a medium serving bowl, whisk brown sugar and balsamic vinegar. Add strawberries and toss until coated. Marinate in the refrigerator for about 1–2 hours, stirring every half hour. Serve over your treat of choice. Makes 4–6 servings. References: (1)https://www.ncbi.nlm.nih.gov/books/NBK493173; (2)Global Footprint Network Ecological Footprint Calculator: (3)https://www.footprintcalculator.org; (4)Vegetarian Nutrition Dietetic Practice Group
For comments, thoughts, requests or anything else you feel the need to share, please do: amysmargulies@gmail.com With the cooler temps of fall approaching, the desire for comfort food begins. The phrase “comfort food” has been around at least as early as 1966. In all of its historical deliciousness, comfort food is nourishing to the body and soul, but it can also can play a role in emotional eating. Our physical, intellectual, emotional and spiritual health are intertwined. Fueling your soul on all levels can lead to happiness and satisfaction. Comfort food can be an influential part of this formula, along with balance, variety and moderation in all things. When it comes to creating comfort and satisfaction around food, choose plant-based meals; that means, loads of fruits, veggies, whole grains and lean protein. And don’t forget to add that glass of wine 🍷. Low fat foods have their place, but sometimes going with less is more works just as well. Find your happy balance. There is no such thing as a “diet” or diet foods. There is just food. Delicious, wholesome food. Choose healthy daily living behaviors. Ignore the images of perfection around you. No body is perfect. So bring on the comfort of fall with nourishing foods and a comfortable spirit, but find the balance that makes you smile. Life is about choices. Choose your path. Create your happiness from the food you eat, the air you breathe, the movements you take, the people you surround yourself with. There are a lot of choices out there. Choose you.🥰  Photo by Izabela Rutkowski on Unsplash breakfast: CARROT MUFFINS These tasty muffins are filled with carrots, banana and whole grains, to power up those school mornings or snack times. They are high in fiber, helping to keep you (and/or your student(s)) full for longer. Adding some natural jam or light spread on top makes these a favorite in my house. INGREDIENTS 1 1/2 cups finely grated carrots (about 3–4 large carrots) 1 1/2 cups whole wheat flour 1/2 cup steel cut oats 1 teaspoon ground allspice 2 teaspoons ground cinnamon 1 teaspoon baking powder 1 teaspoon baking soda 2/3 cup nonfat yogurt, plain 1 mashed banana 1/4 cup fresh orange juice 1/4 cup honey 2 Tablespoons vegetable oil 1 teaspoon fresh lemon juice Nonstick cooking spray PREPARATION Preheat oven to 350 degrees. Use nonstick muffin pan or paper liners and spray with nonstick cooking spray. Combine the flour, oats, allspice, cinnamon, baking powder and baking soda in a large mixing bowl and stir to blend. Make a well in the center. In a separate small bowl, combine the carrots, yogurt, banana, orange juice, honey, oil and lemon juice. Pour into the well in the dry ingredients. Blend gently and thoroughly, until all of the ingredients completely combined. Spoon batter into prepared muffin cups, filling them about 3/4 to the top. Place muffin tray in oven and bake for about 22–25 minutes, or until muffins begin to pull away from the sides. Cool in pan. Serve warm with a tasty topping. Makes 12 muffins.  Photo by happinessishomemade lunch: MINI CARAMELIZED ONION QUICHE Nothing quite says comfort like a quiche among friends👩❤️👩, especially when served with wine. Quiche can be anything you want it to be — sweet, savory, mini, pie-size, vegetarian, meaty, spicy. Whatever your flavor, just go light on the crust. A quiche crust could be made with phyllo dough, just a touch of crust on top, or without a crust at all. INGREDIENTS 2 Tablespoons extra virgin olive oil 2 1/2 cups thinly sliced sweet onions 3/4 cup evaporated nonfat milk 3/4 cup nonfat milk 3 whole eggs (or egg substitute equivalents) 1/2 teaspoon salt 1/4 teaspoon freshly ground pepper 1 cup grated provolone cheese 6 phyllo dough sheets, thawed Nonstick cooking spray PREPARATION Preheat the oven to 350 F. Place a sheet of phyllo dough on parchment paper. Lightly spray with oil, then place another sheet on top. Repeat layering until you have 6 sheets stacked up. Using a sharp knife, cut the stack into 12 equal pieces. Press each piece into the cups of a muffin tin. Bake for about 13–15 minutes (for regular muffin tin size, 8–10 minutes for mini), or until golden brown. Keep an eye on the oven to make sure they don’t burn. *If this part sounds like a drag, buy those pre-made ones! While the cups are baking, heat oil in a nonstick skillet over medium heat. Add the onions and cook, stirring frequently until very soft and caramelized, about 12–15 minutes. Remove the onions from the pan with a slotted spoon and put aside. Whisk together the evaporated milk, milk, eggs, salt and pepper in a medium bowl. Stir in the onions and cheese. Pour into prepared shells. Bake 18–20 minutes, or until egg is set. Remove and let sit for 10–15 minutes. Serve warm. Makes 24 mini quiches; approximately 4 lunchtime servings. *Crustless option: Skip the phyllo dough and pour mixture into a 9-inch pie pan coated nonstick cooking spray. Bake 40–45 minutes, or until set.  dinner: GREEN CHILE CHICKEN ENCHILADAS Tex Mex style enchiladas are a smoky, cheesy way to use up your leftover chicken (feel fee to substitute tofu, shrimp, beans, etc). Their combination of protein, veggies and whole grains are quite the comforting, satisfying combination. INGREDIENTS 2 1/2 cups shredded chicken 1/4 cup onions, diced 1/4 cup green chiles, diced 1 cup cheddar jack cheese, shredded, separated 1 teaspoon fresh lime juice 8 corn tortillas (or whole wheat) Nonstick cooking spray 1 1/2 cups enchilada sauce (homemade or store-bought) Topping options: fresh cilantro, fresh chives, avocado, jalapeño peppers PREPARATION Preheat the oven to 350 F. Coat a 2-quart size baking dish with cook spray. Spread a thin layer of sauce on the bottom of dish. Combine the shredded chicken, onion, green chiles and half of the cheese in a bowl and set aside. Place tortillas on a microwave-safe plate. Cover with a damp paper towel and heat in microwave for about 40 seconds. Fill tortilla with about 1/4 cup of filling. Then roll it up and place seam side down in the baking dish. Repeat with all of the tortillas and filling. Pour the sauce over the tortillas, using a spoon to spread it evenly. Top with remaining cheese. Bake for 20 minutes or until bubbly. Makes 4–5 servings.
#EddieVanHalen RIP For comments, thoughts, requests or anything else you feel the need to share, please do: amysmargulies@gmail.com |
The rebellious RdAs a longtime promoter of healthy cooking and eating, Amy's focus is on plant-based eating, with a rebellious twist - that she and no one, needs to be perfect. Archives
May 2023
Categories
All
|
RSS Feed
