Archive for March, 2012

Food Revolution Taco Two-Step

March 29th, 2012 No Comments Tags: , ,

I say “ole” to a dinner that’s so cinchy and loved as a weeknight meal. Take last week for example. There was toeing and froing around the dinner hour and the evening buffet. Little time was available for the usual routine, then the 2-step taco’s came on the scene. Yes, voila and ole!!

Ingredients
1 medium shallot peeled and sliced
1 medium onion peeled and sliced
2-3 crushed garlic
12-16 oz can kidney beans (rinsed and drained)
2 tsp ground cumin
2 tsp chopped parsley
1 tsp oregano
1 tsp chipotle powder
1/3 tsp habenero chile powder
salt and pepper to taste
1 pound extra lean ground beef
1/2 cup water

Instructions
In a medium saucepan add a few teaspoons of canola oil and heat to medium. Add the prepared onion, shallot and garlic to the oil and soften. Crumble the ground beef in the pan and cook fully ensuring the meat is browned. Add all remaining ingredients and simmer for 8-10 minutes until the mixture thickens, stirring occasionally. Serve hot with hard or soft taco shells, diced tomatoes, chopped lettuce, grated low fat old cheddar cheese, low fat sour cream, guacamole and salsa.

Commentary
I love doing the 2-step over such an easy dinner that’s so thoroughly enjoyed. Mmmmm Mexican!! Yes the nearly perfect dinner combination.

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Dinnertime Shuffle

March 27th, 2012 No Comments Tags: , , , ,

Do you find you get stuck in a rut when deciding what to make for dinner? Compound to that stories in the media about dangers of our food. I’m a dietitian and sometimes feel the sky is falling and feel badly for consumers reading some of this stuff. What gives??

Aside from general likes and dislikes I believe an approach to the dinnertime blues is to do like your i-Pod and shuffle your main course. Change is good while variety is certainly the spice of life especially for dinner.

Assuming you got my memo on ensuring you eat your 5-10 fruits and veggies per day plus milk with meals, make that your foundation. Do change up your main course from using beef one night, chicken another, beans or legumes, a dairy-based dish next, onto fish, eggs, pasta, nuts and more. I’m sure you got my drift.

Talk about covering all of the protein bases. These are all naturally nutrient rich basics that tantalize your tastebuds while fulfilling your nutritional needs. An even better measure is going fresh from processed. The less muddling with your food the better, don’t you think??

So call a family meeting and have everybody gather around and buy in your new norm. It’s the main course shuffle that everyone can enjoy and no one become bored.

As they say, change is the new norm – so shuffle your main course!!

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Lunging for Bella Gambas

March 26th, 2012 No Comments Tags: , , , , , ,

I read an article last week about toning your legs, morphing them into bella gambas – nice legs!! Despite being in a groggy state when I read it, the writer convinced me to include a few lunges into my mat routine when I bend, stretch, strengthen and flex. He mentioned that doing ab crunches was a waste of time, although I’m not sure if I totally agree. I have mentioned that some times of the year the only sit up I do in the day is rolling out of bed in the morning, so my tum tumbly can definitely use the work.

It’s great to rev up your callisthenic repertoire with new moves to strengthen by. Adding squats was another suggestion that I adopted into my routine too.

It’s important to remember that while freshening up your exercise scheme is a great idea, adding too much time to it might inhibit me from doing it as often. It’s all about finding balance….while improving it at the same time, if you catch my drift.

He did say that “slow and steady” wouldn’t win the race in the walking context, and I say poo poo to that. I now have a pedometer attached to my belt loop to count my steps. So far it’s at 41 and it’s 8:08am, 9,850′ish to go. Maybe it’s not working properly. Will have to lodge a complaint to my tech support.

In the meantime I’ll weigh in on my lunges, squats and steps in the coming weeks. How are you putting more spring into your step as spring rolls around?? I’d like to know.

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Guiding Principle: Take Heed on What You Need

March 25th, 2012 No Comments Tags: , , ,

Ending this March, Nutrition Month Theme, featuring common myths and truths started by Dietitians of Canada, T & T will feature this last myth from the campaign.

Focusing our food choices on making items from all of the food groups in Canada’s Food Guide is a perfecting starting point to eat healthy and maintain your weight.

Myth 4 – You’ll gain weight if you follow Canada’s Food Guide – it recommends too much food. NOT!
Truth – The recommended number of servings in Canada’s Food Guide is an average amount of food that most people should try to eat every day. You might need to choose more or less food depending on your individual needs such as your physical activity level. The type of food you choose is just as important as how much you eat. The Food Guide recommends that you have a variety of foods and limit foods and beverages high in calories, fat, sugar and salt. Enjoy healthy choices from each food group in the amount that is right for you.

There are more and more food and beverage products readily available in the marketplace. The secret is to “recalculate your eating route” by reviewing what a recommended serving sizes and numbers is compared to your routine and recalibrate if you need to. Also see what you’re eating that doesn’t fit into any food group. You know, those pillow sacks of junk and gallons of sugary drinks. Edge those out of your diet while working in what you need and you might be surprised at the positive results…..

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Food Revolution Baked Feta

March 21st, 2012 No Comments Tags: ,

Here’s a great way to move your cheese at dinner. Have some AS your main course :-) I served this with the soba noodles recipe I posted a few days ago and it was like a perfect marriage of dishes, without the prenup!!

Ingredients
block of feta cheese (2″ x 4″ per person)
fresh oregano
thinly sliced red onion
diced tomato
capers
thinly sliced garlic
olive oil
black pepper and red pepper flakes to your liking

Instructions
Preheat oven to 350 degrees F. Combine the ingredients above on squares of aluminum foil, making 1 package per person using 2″x4″ sized pieces of feta per person. Use accompanying ingredients to your liking. Seal packets tightly and place on a sheet tray. Bake for 15 minutes. Carefully open packets and transfer mixture to plates. Serve with baguette slices.

Commentary
Oh my this main course change-up was a tantalizing shift from the usual fare. I’m going to try this number on my good friend Joan the next time she comes over. She’ll just love it!!

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The Babbling Blogger…

March 20th, 2012 No Comments Tags: ,

Well, well, well, T & T has reached it’s 500′th blog post as of today. This marks its 2nd year anniversary too. I’ll admit I was sitting in neutral want to start such a thing more than a year before my babbling blogging journey began. I don’t know what I was scared of. I haven’t run out of material to write about….

This milestone got me thinking about making goals in life and to follow your passion. Talk is cheap, but walking the talk is the way to go if you want to achieve anything meaningful to you. I’m a big believer in setting small, achievable goals that are realistic to do. You know me, slow and steady wins the race.

I guess I am now officially a writer. In addition to my T & T hobby I now write for AboutKidsHealth plus am editing my manuscript. The next iteration is sure to be a charm…or perhaps the next! I didn’t set out to do these things intentionally before but as my friend Loretta says you set your signal and energy out into the universe and that signal gets picked up the higher the intensity. Thanks Loretta!

Now that I’m a ripe old age of 51 I value leading a productive life, to make a mark, be productive even in my own little way. These past few years have been a roller coaster ride of adventures. Despite that I stay in the moment thanks to Eckhart Tolle and write on “just for today”. Funny when I was trying to lose weight oh so many years ago, that was one of my mantras. Cause when you focus on doing well “just for today” all of your tomorrows fall into place. Thanks for the follow :-)

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A Starchy Misconception

March 19th, 2012 No Comments Tags: , ,

Continuing on the Dietitians of Canada Nutrition Month theme started last week T & T will feature another one of the 39 myths and truths pertaining to your weight and dieting dilusions.

Some old food myths die hard and the notion to avoid carbs has resurrected itself again and again. Let’s get this fact straight once and for all!

Myth 2 – Avoid carbs if you want to lose weight. NOT!

Truth – Cutting carbohydrates (carbs) might help you lose weight in the short term, but it’s mostly because you are eating less food and fewer calories. Drastically cutting carbs means you’ll miss out on the nutritional benefits of healthy choices like whole grains, fruit, starchy vegetables and legumes. Because so many foods are off-limits, it can be tough to stick with low-carb diets for very long. The best weight-loss plan is one you can stick with. To lose weight and keep it off, exercise regularly and use Canada’s Food Guide to plan a balanced diet with good food choices in the right amounts for you.

Our bodies need the nutrients from all of the food groups, including grain products. The key is to include a proper balance and watch your serving sizes.

I don’t know about you, but I’ve never met a carb I didn’t love – bread, pasta, rice, polenta, cereal, you name it and I love it!! The secret is what your serving sizes is because they can add up if you eat aimlessly.

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Food Revolution Soba Noodles with Kale & Walnuts

March 18th, 2012 No Comments Tags: , ,

I reviewed this recipe in the March issue of Oprah and gave it a try while at our hide-away in Kelowna. Nothing’s finer than being at one with Mother Nature, fresh air, a mountain walk, a glass of Joie Reisling shared with your Indy!

Ingredients
2 cups washed, chopped kale
8 oz package soba noodles
1 cup cooking water (from boiled noodles)
handful walnuts
1 Tbsp canola oil
1/4 onion sliced
3 garlic cloves peeled, sliced thinly
salt and cayenne pepper to your liking
grated Parmesan

Instructions
Bring a small and large pot of salted water to boil, covered by lids. Add the prepared kale to the small pot and cook until tender, about 5 minutes. Drain. In the large pot, cook an 8-ounce package of soba noodles following the package directions, reserving 1 cup of cooking water when draining. Don’t forget!! Toss the noodles with the olive oil. In a frying pan, sauté a large handful of walnut in oil until golden. Add garlic and onion and cook to soften. Add kale, walnuts, sautéed garlic, onion and 1/4 cup cooking water to the noodles. Combine with noodles and add more cooking water if desired, then a generous amount of grated Parmesan cheese.

Commentary
I love a main course that you enjoy and feel light as a feather after eating. A welcome change! MMmMmM this vegan meal is ohhh so easy to get used to and keep it in your repertoire. My good friend Cara would be proud of me trying this one. I know that for sure!!

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Of Luck ‘n Such

March 15th, 2012 No Comments Tags: , , , ,

A fiddle dee dee and the top of the morning to you lassie. Yes it’s that time of year to find a shamrock, hug an Irish leprechaun and realize the pot of gold in your life, hmmmmm.

Now that I’ve inherited a wee red-headed Irish niece I am more mindful of March 17, all that’s green (yes, that 5-10 fruits & veg) and downing a pint or two. With the weather we’ve been havin’ the grass is surely turning green…. also because of the dogs in the neighbourhood fertilizin’ our lawns all winter long.

With thoughts of a four leaf clover and luck it’s interesting how opportunities arise for the diligent diggers among us. Maybe luck comes your way with the more you do with work, social, givin’ and play. Come to think of it though your pot of gold may have already arrived while you’re still standing out on the step waitin’ for it to be delivered.

So fiddle dee dee, hug a leprechaun, do a good deed, down a green beer and be content where you’re at in life, because it really doesn’t get any better dan dis. Cheers to all Saint Paddy’s day!!

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Work Burnout Eating Roller Coaster

March 14th, 2012 No Comments Tags: , , , ,

Who doesn’t know somebody experiencing work burnout these days? No one, that’s who!

I recently read about a study that looked at women’s work burnout and emotional eating. As I like to refer to it as that dang eating roller-coaster. The researchers found that those who reported work burnout were also more inclined to emotional eating when feeling stressed, anxious or blue. Sound familiar?

When experiencing stressful circumstances it is not the time to start trying to diet or you’ll get a boomerang in your head. It is time to eat more healthily though to provide you with an artillery of naturally nutrient rich foods as your first line of defense on the combat field of life. During times like these, eating a regular meal and snack pattern is a perfect starting place so you don’t get into the habit of missing meals then gorging on junk or fast food when you’re famished then continue that death spiral. You know what I”m talking about!

Flood yourself with fruit to load up on taste and vitamin C, while taking the edge off your appetite at snack and mealtime. Make sure you take that vitamin D if you’re spending too much time basking under fluorescent lights and too little time catching a few rays as your natural source of D. Ensure you eat enough protein as your way to keep satiated so your tumbly doesn’t get so rumbly.

Find 5 minutes here and 10 minutes there and take a walk to air your head. If you can swing an evening walk of a mile or two you will burn off steam and save yourself money going to the shrink.

Sometimes life’s a bitch. You need to take the steering wheel, get and stay in the driver’s seat to stay in control – beep-beep, beep-beep – YAAAA!

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Posted in Eating Vortex, Miss Behavin', Who's Zoomin' Who?? | No Comments »