Snow is Here...Let's Make Some CHILI!!

I love chili!  And in my usual fashion, I don't really have a recipe, and seem to make it a little different every time.  But, the last few times I have made chili, I have actually made it similarly.  I love adding all the ingredients to the crock pot and letting it do its no fail *magic*. 

I dice a few carrots, a green pepper, an onion, one can each of (drained, rinsed) black beans and kidney beans, a can of tomatoes (have used RoTel lately), and a few ounces of diced stew meat (optional).  I then add about 46 oz of tomato juice.  To this I add a little brown sugar, chili powder, garlic powder, and few other secret spices.  Finally, about an 45 minutes before we are ready to eat, I add some quinoa to help give it some more texture.  The quinoa also helps absorb some of the liquid so it is not so "soupy."

I also make cornbread using the basic recipe of the back of the Quaker container.  To this, I add a can of drained, rinsed corn.  We sometimes add the cornbread to the chili, and sometimes eat it by itself with a little honey.

To the chili, you can add a little cheese, light sour cream and green onions for garnish.  Hope you like the chili as much as I do!

Just for Today

This is a post I have been thinking about for awhile, processing it.  It is the rather simple, but deep concept of "Just for Today."  This means taking one goal, and working on it "just for today."  An example may be "Just for Today, I will drink 8 glasses of water" or "Just for Today, I will eat a banana instead of Halloween candy." 

The idea is freeing!  It allows for making a different goal if need be, "Just for Tomorrow," but the beauty is that one day on top of another day on top of another day leads to several days in a row of SUCCESS!!

Whether it is a fitness-oriented goal, a nutrition goal, or something different, like "Just for Today, I will read for 30 minutes," the goals are personal, meaningful, and limitless!!

My overall goal is to develop a more consistent posting routine for this blog.  So my "Just for Today" goal was to post about this technique!  Mission accomplished!

Fridge Remix

I really love leftovers!  They are a great way to save money because foods can be eaten more than once, instead of going out to eat; time because a larger batch of food can be made at one time and eaten later; and energy after a long day of working (who feels like starting a complex recipe from scratch?!).  Often, the flavors of foods are better the next day and I love how easy it is to make a great, effortless meal that has some pretty impressive nutrition stats! 

Today, for breakfast, I used the remaining 2 oz of diced, no added salt tomatoes from earlier in the week.
I made a breakfast sandwich using a whole wheat English muffin with the tomatoes, a poached egg, and the last half-ounce of sharp cheddar cheese.  After it was assembled, I put it in the microwave to melt the cheese.  Yummy!

Nutrition information for breakfast sandwich: 294 kcals, 11.2 g total fat, 4.5 g sat fat, 226 mg cholesterol, 349 mg sodium, 30 g carbohydrates, 3 g fiber, 5 g sugar, 15 g protein, 227 mcg vit A, 5 mg vit C, 230 mg calcium, 3.2 mg iron

For lunch, in a small skillet I put the cooked lentils (~2.5 oz) from earlier in the week and the remainder of the canned tomatoes (4 oz).  To this I added 2.75 oz frozen spinach, 3 oz diced Portabella mushrooms, a dash of garlic powder, and a sprinkling of Extra Spicy Mrs. Dash.  Finally, when I removed from the heat, I added 2.4 oz nonfat Greek yogurt and a dab of whipped cream cheese (~0.5 oz).  It was very tasty!

Nutrition information for lunch: 368 kcals, 6.6 g fat, 3.2 g sat fat, 17 mg cholesterol, 184 mg sodium, 56 g carbohydrates, 12 g fiber, 8 g sugar, 23 g protein, 605 mcg vit A, 20 mg vit C, 232 mg calcium, 6.5 mg iron

Mini Meatloaves

For dinner tonight, I surprised my husband by making mini meatloaves (which we both love, but I have never made).  I also made some long grain, brown rice and broccoli florets to round out the meal.

Here is the recipe for the meatloaves, which is low fat (12 servings).

1# extra lean ground beef, raw
2 large eggs
2 cups uncooked oatmeal
1/2 cup diced onions
1/2 cup low fat milk

1/2 cup ketchup
1 oz brown sugar
black pepper to taste

Combine first 5 ingredients.  Let sit for 10 minutes.  Form into 12 small loaves and place in a muffin tin.  Bake at 375 for 30-45 minutes or until internal temperature is at least 140 degrees.  Mix ketchup, brown sugar, and black pepper;  place on meatloaves.  Bake for another 10 minutes.  Serve and enjoy!

Nutrition information for 1 mini meat loaf:

139 kcals, 3.5 g fat, 1.2 g sat fat, 54 mg chol, 174 mg sodium, 16 g carbohydrates, 2 g fiber, 7 g sugar, 17 g protein, 38 mcg vit A, 1 mg vit C, 19 mg calcium, 1.7 mg iron

Hmmm, what should I call this?

Today for lunch, I made an easy and comforting dish. I just don't know what to call it! I cooked certain parts separately so I can combine them differently and with other ingredients later in the week (cook once, eat several times).

Lentils are legumes but cook from scratch in about 20 minutes, so they are very quick to make. Tempeh is a cultured and fermented soy product using whole soybeans. It traditionally comes in a block, which can be sauteed, fried, broiled, baked or steamed. To me, it sometimes tastes like a potato but other times tastes nutty. Both lentils and tempeh are great nutrition powerhouses!

I cooked a half a bag of plain lentils in one pan (directions on bag). In an iron skillet I sauteed a package of Westsoy Original Tempeh (crumbled) with a yellow onion (cut in strips). I used about 2T olive oil by the time I was done, but also used some Pam spray to cut down on the amount of oil.

When the tempeh was almost golden brown, I added a freshly minced clove of garlic 1 teaspoon of cumin powder. I microwaved 2 oz frozen spinach in a small bowl and opened a can of no salt added diced tomatoes in juice). Finally, I compiled all of them together (see below)--delicious!!

3 oz cooked lentils
2 oz cooked spinach
2 tsp olive oil
3 T cooked onions
3 oz cooked tempeh
3.75 oz diced tomatoes

Nutrition information:

381 kcals, 15.5 g total fat, 2.2 g sat fat, 0 mg cholesterol, 60 mg sodium, 36 carbohydrates, 12 g fiber, 26 g protein, 355 mcg vit A, 18 mg vit C, 182 mg calcium, 7 mg iron

Curry Stir-fry

I know this sounds like a funny name for a recipe! But, I basically combined 2 ideas, after switching gears during the process. I often start off with a recipe, but change it according to my tastes, which ingredients I have, and how many leftovers I can use up from the fridge!

With that in mind, I made this a couple weeks ago, so I will do my best to remember what I put in... I will break it down into smaller parts to describe. At the end, mix all together and enjoy! I do recall that it was very spicy (we had to open a window and turn on a fan)! SO, I would recommend making a small batch of the spice mixture and tasting it on the side (before adding to the stir-fry).

Mix together the following seasons with 1/4 can crushed pineapple in a small bowel. It can become very spicy, so start with approximately a 1/2 teaspoon of each and taste. Add the rest of the pineapple and adjust the flavors as needed (again, slowly test a little as you add spices).

1/2 can of crushed pineapple
Ground ginger
Ground turmeric
Ground cayenne pepper
Garlic powder
Curry powder

Saute or stir-fry in a small amount of water or flavored broth (instead of oil to save fat calories):

Carrots, cut in circles
Green peppers, chopped
Onions, chopped
Any other veggies you have on hand

Stirfry tofu in 1T canola or olive oil until golden brown:

Firm tofu, pressed and cut in cubes

Cook Eden Organic Udon Noodles according to package directions.

Mix all components together (seasoning, vegetables, tofu, and noodles). Enjoy!

Salsa delicioso

Here are 2 of my favorite recipes for salsas that I make at home. I eat them with corn tortilla chips, on eggs, on salads, use one or both as a base for chili, etc!

Black Bean and Corn Salsa
1 can (14 oz) black beans
1 bag (16 oz) frozen corn
1 small red onion
1 lime
1/2 tsp garlic powder
1/2 tsp Cumin

Directions:
In a colander, Drain and rinse black beans for 60 seconds to reduce sodium by 40%. Add frozen corn and rinse to speed the thawing process. Dice red onion finely and place in mixing bowl; add beans and corn; stir. Squeeze lime juice and pulp over salsa mixture. Add garlic powder and cumin to taste. Note: Freshly prepare black beans can be used, but I use canned because it is quick and easy.


Fresh Pico de Gallo
4 medium tomatoes, seeded and diced
1/2 a red onion, diced
1 clove fresh garlic, minced
1/2 serrano pepper, very finely diced
2-3 cilantro sprigs, to taste
dash of salt and pepper, to taste
Optional: fresh juice of one lime

Mix all ingredients. Enjoy!

Nutrition Philosophy

As a Registered Dietitian, I find it *fun* to experiment with all sorts of recipes! I guess I would call myself a Flexitarian, picking many vegetarian recipes (not necessarily vegan), but also not turning down meat all the time.

If I am going to someone's house, and they are serving meat, I would feel rude to refuse it. Plus, if my grandma is making her delicious beef and noodles, I won't turn it down! Plus, I don't believe meat is bad (I really love the taste of a good steak!). I just know it is healthier to *focus* on fruits, vegetables, whole grains, beans/legumes and the like; then, if a little meat is there...GOOD! :-)

As a side note, I do try other *special* recipes for people with celiac disease (gluten free), food allergies, diabetes, and so on. I feel it is my responsibility to be aware of those things, so I can tell a patient what is good tasting. In my experience, that makes them more likely to give my advice a try and be happier about it!

For nutrition, I try to have a well-balanced approach. Because of that, I feel that the information and education I provide is well-received to those who are willing to listen (patients, clients, friends and family).

Fitness Philosophy

Since November 2009, I have been consistently tracking my daily food intake and physical activity on a free website called NutriMirror (NM). You can find it at www.nutrimirror.com (go check it out!). NM is an awesome tool because you can track your eating and exercise habits, and it adjusts your daily Calorie level based on your input for each of those things. It also tracks your daily totals for fat, carbohydrates, protein, vitamins, minerals and water. You can set up a profile with pictures, goals, etc. I have done part of that already but when it asked about my goals, I realized I should post this here instead.

In general, I am a perfectionist and a rule follower, so I sometimes have viewed goals like rules (feeling guilty when I fall short). In college especially, I struggled to exercise consistently because of pressure I put on myself to perform well in school...I would do something overboard and then not exercise the rest of the week. It felt like exercise was adding to whatever stressful event (work, school, etc) I had going on. Sure, I was studying nutrition concepts in school, but exercise, the other part of the equation, was difficult for me. I can also be a stress eater so my weight varied quite a bit because of this double whammy. I was overweight, but I didn't think I was unhealthy. However, using NM and focusing much more on "being green" has really helped me to feel and look my best!

Of course, it has been said something to the effect, "If you want what you've never had, you have to do what you've never done." Around October of 2008, I also found a quote by another health professional, saying in effect, the choices you make today will affect your health ten years from now. I decided that 10 years from that point, I didn't want to wake up still dealing with the same old mountain (lack of exercise, stress eating, clothes not fitting right, etc). I started setting small goals for the week and for the month, based on what I thought I could do. If I didn’t reach the goal I needed to change it. Likewise, if I didn’t like the goal or met it too easily, I needed to change it when the specific timeframe was up. I just really wanted to exercise consistently and see what resulted!

When it comes to goals, it is important to make them SMART (Specific, Measurable, Attainable, Realistic, and Timely). So in the spirit of consistency, I now have one broad goal...just do something everyday! Mainly, I make this goal SMART by using my treadmill; its tracking system has really helped. This year my goal is to walk 2 miles a day minimum (730 miles/year). It doesn't sound like much, but it is consistently adding up (versus doing say 6 or 10 miles in one day, and then skipping the rest of the week!).

Sometimes, I do take a break (life happens, or I just physically need it), so then the next day or so, I will just add those 2 miles to the next workout. I prevent boredom by listening to music, reading magazines, daydreaming, talking on the phone, etc. I often go past 2 miles, but the minimum goal is for those days when I just can't keep going. It really has helped me to relax and accept "good enough" days.

Having a minimum goal of 2 miles, at first felt like a big goal (a long time on my treadmill). Before this year started, I had actually take time to slowly work up to it. Originally the goal had been 10 minutes on my treadmill (it was new), knowing that I would do more. Now, I almost always walk or run the distance in under 30 minutes (again, my goal is consistency, not speed or distance ultimately). The only time I don't is if I am talking on the phone or reading something really interesting (hard to concentrate!).

I really like this goal because it is simple, but not necessarily effortless. As you can imagine, if I skip even two or three days, it really adds up! So, it is motivating to stay up with the mileage. Sometimes, I work ahead if I know something is coming up. In fact, because of our recent move, I did all my July miles in JUNE!! Hey, I didn't have much else to do with my husband already up in North Dakota, and knew I would be without my treadmill (I am a planner, for sure!). In July, I walked and ran several miles a day in the summer heat (thanks to my treadmill training, I ran the routes faster than I previously was able to do!).

While gym memberships can be helpful for some, I am a firm believer that you can work out in so many other ways and still be healthy. I now have much more energy and motivation to try other activities, besides walking and running. I am very creative in doing home gym types of things with small weights, a shiatsu ball, yoga, stretching, dynabands, calisthenics, kickboxing, etc.

The tracking system on NutriMirror has helped me see my progress with exercise and eating right. My weight has steadily decreased, though in a safe and healthy way. In fact, I have lost about 20# since signing up for NM, which makes a total of about 30# since October 2008 when I decided to make those personal lifestyle changes. I feel confident that I can stay healthy despite Life’s many changes. I can’t wait to see what the next ten years holds in store!

Long time...no recipe...

Okay! Well, if you check out the dates of my last postings, it has been several months since I was last on here. I actually forgot my email acct too! But, now I am up and running again. Just because I haven't been blogging doesn't mean I haven't been busy cooking or eating...

Let me catch you up to date on what I have been doing. For starters, I have moved! Yes, I used to live in Central IL, and because of my husband's job relocation, I now reside in Southeastern North Dakota (how's that for a mouthful?!). So, we recently went through the whole moving process which included selling a home, building/buying a home, packing and unpacking.

Now that we are getting settled in, I am starting to look for a job. I am not exactly sure what I would like to do as a Registered Dietitian, but I want to keep up my skills and continue speaking the 'lingo' so I can jump back into it soon. In some ways, I would like to 'do my own thing' which is why I am reinstating this blog, to get my mind flowing in that direction. So without further stalling, here goes!

What's Cookin'?

Today was a good day! I made several vegan dishes, mostly my own concoctions. I made a red cabbage slaw with carrots, apples, cranberries, cider vinegar and a few spices. I made baked bean chili with various other beans, tomatoes, corn, onions, peppers, and spices. I also made some bread in my bread machine and vegan chocolate chip cookies, which we took to our dinner with friends. Everyone liked both!!

I was really glad the bread and cookies turned out. It makes me feel like I am on track, and it will be "easy" to keep it up. Hopefully, I am right!!

Okay So Far....

Well, I made it through Day 1 of the Vegan Kickstart. I feel really good about it so far. I had oatmeal made with raisins, vanilla, cinnamon, light syrup, and light soymilk. Pretty easy, and full of flavor! For lunch, I had a Subway veggie delight sandwich and Baked Lays potato chips. I felt satisfied. Dinner was fun, because I had made a sweet potato dish with pears, whole cranberries, glazed pecans, orange juice, brown sugar, cinnamon, and nutmeg. I also had a banana, spinach, and wheat thins (not all together!). I am tracking my nutrition through an online program (Nutrimirror) and I did not have too many nutrient deficiencies. I did a lot of walking at the mall (shopping with my mom), so I feel somewhat hungry...not sure if it is related to food choices or several hours of walking and more activity in general...

Tomorrow, we are going to eat dinner at some friends' house. They invited us over for beef and noodles...talk about temptation... I said I would bring a salad (something we can all enjoy). I think I will also make some bread in my bread machine and try making some chocolate chip cookies vegan style. I am pleased to find recipes with "normal" ingredients, as that helps my comfort level go up!! Plus, like I said, it is something we can all enjoy.

I am doing some reading about vegan/vegetarianism...and it can all be quite daunting. It is hard to separate the animal ethics from the general health benefits. Once you know something, how can you not make changes? I don't know yet what I will decide when this is all over, but it CHANGE of ANY kind can be pretty scary for me. It does help to have support from friends and family, though I don't think they all understand what I am doing!! Not quite sure if I fully grasp the meaning of all this, but I think it is important for me to find out...

Happy New Year!!

Well, it has been awhile since I posted anything...it is amazing how time flies!! I will try to be a little better about blogging.

Maybe I should start off by mentioning my reasons to blog in the first place. First, I want to see if I can maintain this type of continuity and perhaps do it for work/money in the future. Second, I would like to establish my thoughts about health and nutrition more firmly and provide feedback to others if needed and when wanted.

Lastly, I have decided to finally jump in head first with trying out the vegan/vegetarian lifestyle. The whole mental process has been and will still be in progress for awhile, but I am starting a 21-day Vegan Kickstart today. I have tried it briefly before, but wasn't fully prepared with meals and ideas for making changes. This time, things just fell into place and I decided to give it a shot.

I do want to mention that I will NOT be super strict during this timeframe (like changing to vegan sugar or clothes or whatever). Mainly, I am avoiding all meat, dairy, eggs, and foods that are obviously not vegan (to the best of my RD food label reading skills). Just to break the mental and physiological ties to those foods. Later, I may decide to add a few things back in, but will wait to decide anything till I see what happens and how I feel!