Someone Put SPINACH in my Smoothie!

I have several nutrition student, dietetic interns and clients who will all be so very proud that there was spinach in my smoothie this morning.  The reason for there being spinach was quite simple - smoothie was my breakfast plan and yesturday I purchased a large container of organic spinach.  Verdict - not bad.

Smoothie

1 cup Whole Strawberries
3/4 cup Unsweetened Almond Milk
6 fl oz Homemade Yogurt
1 cup Fresh Spinach
Ice

I threw everything into my Vitamix and minutes later, breakast was ready to enjoy.  I served it over ice as I had been forwarned that the spinach would not be as pleasant if the beverage was warm or not consumed fairly quickly.  Truth be told, I couldn't taste the spinach so my hesitation while drinking it was mostly psychological.  This recipe now represents one more way for me to get more vegetables into my day.

Happy Labor Day

Labor day - while more representative of idle than labor- has been a wonderful day from a culinary standpoint. First, I was thrilled at the sale on potatoes as it inspired the day's culinary recreation. For less than $1, I have made a pot of Potage Parmentier (a glorious name which means Leek or Onion and Potato Soup). Potatoes were on sale for less than a dollar for 10 pounds. Chicken quarters were also on sale for less than $.40 per pound. So lunch was comprised of a luxurious potato soup topped with fresh chives from the garden and roasted chicken. I was amazed at how something so simple could taste so wonderful and it was a prime example of taking advantage of sales to inspire new recipes for the home. The main trade off was time - the selected recipe was low calorie (less than 200 calories for a generous serving topped with roasted chicken), economical and full of great flavor but it did take almost an hour to prepare from start to finish. While there was only about 10-15 minutes of hands on time, the aroma's gracing my kitchen for the 45-55 minutes of chicken quarters baking and soup simmering prompted a low growl from my stomach.

I waited for the final results and let me tell you that it was completely worth the wait.

Pictured above are the results of today's shopping trip. I had a few splurges such as the extra firm organic tofu, organic fresh baby spinach and bok choy. The splurges were balanced by the cost savings on the chicken, potatoes, onions and garden harvested goodies. This recipe will definitely make it into my low cost meal collection as well as the Skinny Gourmand meal plan.

 

Healthful Dinner Club

It was a great night for the healthful dinner club.

Menu:

Green Chili Chicken Enchiladas

Calabacitas

Water and Assorted Drink Options

This was our second weekly dinner night. Unlike many gatherings that include food, this evening is geared towards awakening the palate with foods that are good for us both in terms of nutrition as well as flavor.

Rules for Healthful Meal Preparation:

1) Start with portion control

2) Make your favorite recipes more healthful

3) Enjoy your meals

I'm not the biggest fan of following recipes but recipes are a great tool for beginning cooks. My strategy is to control the ingredients being utilized from the onset of meal preparation. For example, if the meal is intended for 4 servings (be that for 4 people or for 2 people with 2 servings planned as leftovers) I make sure that the amount of protein being added stays within recommended portions. So if a palm sized portion is recommended per person, which equals 1 pound of protein for the meal when serving 4 portions. When you start with portion control, you will have an easier time controlling your portions when meal time arrives.

For myself, I have some no fail meals that I love to prepare. It's chili harvesting time here in New Mexico thus the Green Chili Chicken Enchiladas. Enchiladas are notoriously high in fat due to the frying of the tortillas, the high fat cheese in large portions and the possible smothering of sour cream and/or cream soups used in the preparation. The changes that made this dish a healthful meal included, not frying the tortilla, no cream soups added (traditional enchiladas don’t' have the cream soups so this made the dish more authentic) and lean chicken used as the protein. I topped the enchiladas with mozzarella cheese so as to get the best advantage of the cheese flavor.

The company meant a divided focus on eating and conversation. I slow down my eating when in good company so this is a great strategy for me. Some people eat more with company so you have to know yourself and what environments trigger overeating for you.

I am looking forward to many more healthful recipes, all of which are making it into the Healthful Dinner Club Recipe Collection. Next week, I'm trying out a Chickpea salad with Provencal Herbs and Olives which I discovered on Cooking Light's web site as a side dish. The main entree will be my own recipe for Ginger Beef Sticks. Stay tuned for more ideas for making healthful eating a true culinary experience. I loved the name the Skinny Gourmet but that was taken. If you have some other ideas for our theme meals, let me know.

If your dog is fat, you’re not getting enough exercise. - Anonymous

It's an exciting time. Yesterday ended on a great note. Not only was it a day filled with successful measurements (meaning clients completely on track with targets such as blood glucose and weight goals) but it was an evening with productivity on my part. Everyone faces hurdles with weight loss. While advertisements that promise seaming-less easy success to draw in customers, the reality is far from glorious. The National Institutes of Health has identified attitudinal factors regarding physical activity that are associated with adopting an active lifestyle:

· Perceives a net benefit

· Chooses an enjoyable activity

· Feels safe doing the activity

· Can easily access the activity on a regular basis

· Can fit the activity into the daily schedule

· Feels that the activity does not generate financial or social costs that he/she is unwilling to bear

· Experiences a minimum of negative consequences such as injury, loss of time, negative peer pressure, and problems with self-identity

· Is able to successfully address issues of competing time demands

· Recognizes the need to balance the use of labor-saving devices (eg lawn mower, automobile) and sedentary activities (eg watching TV, using computer) with activities that involved a higher level of physical exertion

Today, it’s all about the perceived benefit.  Being physically active exemplifies being healthy at any size.  Regardless of weight, individuals with similar health profiles, a person who has adopted and maintained a physically active lifestyle will be healthier than someone who is sedentary.  Weight loss isn’t easily attained without the adoption of a healthful diet.  Physical activity is beneficial far beyond weight benefits due to its relationship with chronic disease risks. 

Perceived benefit is an individual concept.  We go to work – perhaps for a combination of career fulfillment as well as financial security – for some perceived benefit.  We can view physical activity in the same light.  Being physically active can result in improved body image, self-esteem, higher energy level, sports performance, socialization and other factors that may or may not have a measurement.  I have a strategy of scheduling my physical activity and I also have “exercise dates” with friends.  So when self-motivation and discipline fail me, I know that I have guaranteed at least a few good workouts each week.  Just last week, my friend refused to allow me to skip strength training my legs.  This morning, my dog was my exercise buddy.  Although, at the point when I got into a rhythm with my jog, he bailed on me and decided to wait for me at the start of the path rather than continue on with me.  Even our four legged friends have their bad days.

 

Healthful Eating

Firstly, It's been much too long and part of my absence was due to many things that only the Geek Squad could resolve for me.  I had an entire week off from work (from my regular job that is) during which time I really took time to take care of myself and do a little soul searching.

I am certain of one thing, that I have been neglecting my body to a degree that I never thought possible.  Too many days and nights of eating out and missing exercise routines.  These last couple weeks were great for focusing on more home cooked meals and I actually added strength training to my routine which is a huge accomplishment.  In the spirit of health focused changes, this week was our first healthful cooking night.  It's a once a week opportunity to check in with friends on healthful life changes (we each have individual goals).  It's also a source for healthful meal ideas.  Last night's menu:  chicken fajitas with corn tortillas and wine spritzers.  I've lost 3 pounds to date and it was a great motivator for me.  I even resisted some evening stress eating last night.  My strategy was to make sure I eat all my planned dinner.  My tendency to go smaller with my dinner sometimes results in a justification to open the floodgates to nighttime snacking.  The solution has been to have my planned dinner (no skimping) and then have a planned snack.  I just bought a box of the Swim Miss Frozen Fudge Bars that are less calories than some of my other snack options but are great for this hot southwestern weather.  So there are another eight weeks left on our current health challenge and things are definitely looking up.

Focus

It’s difficult to stay motivated at times. Currently my motivation is lagging which gives credence to the reality that knowledge isn’t the primary factor in maintaining a healthful lifestyle with adequate physical activity and healthful nutrition. My strength lies in finding ways to overcome “obstacles” – such as the weather, time, motivation, energy, boredom, etc…

It’s hot outside so I’ll be bonding with my treadmill this evening. It’s more than just making the decision to resume my higher level of activity that will having me hopping on today. I decided that I needed a goal to train for in order to stay focused. So for me it will either be training for a half marathon or finding out what all these adventure races are all about. The strategy of keeping the end goal in mind helps to maintain those daily lifestyle changes. You shouldn’t attempt to run a marathon without training appropriately.

Goal: Complete a half marathon in less than two hours by October 2012.

Actions: Plan for the next four weeks is to complete 45-60 minutes or moderate to high intense cardiovascular activity daily and 15 minutes of strength training five days per week.

Actions: After one month of initial activity training, complete a timed half marathon.
Reward: Schedule a spa day if each action step is completed to include manicure, pedicure and a massage.

I am still working on recruiting some exercise budies but in the meantime, I will have to trudge on indepedently in order to meet my goal.  I am definitely excited about the upcoming month.

Days of Independence- Time

I enjoyed a free day yesterday in honor of our nation’s independence.  So here comes the question I will be asking those whom shared the free day – “Did you work out?”.  By work out – I mean did you engage in physical activity, exercise, hike, and bike or do any type of physical movement that contributes to overall health.  Not surprisingly, the answer is usually are resounding NO.  This brings me to priorities.  Time is the most often touted reasoning for not engaging in physical activity.  So here was an 8-10 hour grace time for many people that removed the commitment of work, transporting children and the other many activities that fill our days.  There was a day when many of us were independent or free of the usual daily commitments.  If you didn’t choose to be physically active then maybe changing our frame of reference is called for at this time.  Why? Because if we had time but chose not to be physically active then time isn’t a reason it’s an imagined barrier at best and an excuse at worst.  We each have the same amount of time to address our own priorities; the issue is deciding those priorities and making a plan. 

Overcoming Barriers

1)     Chose a time for your physical activity that maximizing success.

2)     Be consistent.

3)     Have a support system.

Choosing a time

Time set aside for being physically active should be treated like an appointment.  For example, if your dental appointment is at 11:30 am- you wouldn’t decide that morning that you will just go after work instead.  If you missed the appointment, it could be 3-6 months before you could get another appointment.   When dealing with choosing a time, you want to be realistic.  Don’t choose a time that isn’t within your control.  For example, if you have family waiting for you to prepare dinner after work, it might not work to plan your activity after work.  I am a fan of starting my day with physical activity.  When you start your day with physical activity, it means that even if the day gets away from me or other priorities arise through the course of the day, I know that I have already accomplished my physical activity.  My mornings are the time that is mostly within my control and not at the mercy of others.  So choose a time that is practical for your lifestyle but that also increases your ability to be successful at being physically active.

Be Consistent

Once you’ve choosen a time, be consistent.  Don’t change the plan daily.  Try a routine for a set amount of time in order to make physical activity a part of your lifestyle.  Avoid the weekend warrior practice of being sedentary during the week and then going all out during your weekend.  So if you decide to go ride your bike after work each day for 30 minutes, do this according to your plan.

Have a Support System

This isn’t a baby sitter, this is a support system.  A support system can be those that you might be active with on a regular basis or it could be a place where you check in on a regular basis.  There are support systems for healthful eating and physical activity.  This could be a health care provider or a formal program in your area or on line.  Support systems can include a variety of individuals that help you stay motivated to meet your goals.  The benefit of having support within your immediate circle is that it means a higher level of interaction.  If your support system helps you experience daily success with lifestyle changes, you can see results that much sooner. 

There are many resources for helping you tailor a physical activity plan in order to make your plan appropriate, safe and effective.  I have included a link below that helps people understand recommendations for various levels of physical activity and the benefits of physical activity.

http://www.cdc.gov/physicalactivity/everyone/health/index.html