Nurture Principles

Posted on Gluten Free Goodness Blog:

I stumbled upon Rebecca Scritchfield’s Nurture Principles and I was delighted at from first glance! Rebecca is a fellow RD and I haven’t had the pleasure to meet her in person (yet) but this philosophy meshes so well with mine that I was inspired to mention it.

No matter what we are doing, I rarely meet someone who doesn’t feel they should be doing more (especially women)  And one of my favorite quotes is a Buddhist saying, “You can search the world over and will never find anyone more deserving of your love than yourself”.

It’s shown up in different ways at different times in my life: Running on injuries and making them worse.  Eating disorders in high school. Doing a double degree program in grad school (& working part time).  Pushing my

self through many years of illness and not reaching out for help when I needed it.  Not only didn’t I get the love and support I needed, but I deprived my friends of the opportunity to be there for me, too.  At this point I consider myself a recovering Type A.   I understand my actions, and yet, wish I could have had the wisdom to be kinder and gentler to myself and put “me first” more often.  I also struggle with step 2 of “me first”, which is not feeling guilty about step 1.

I’ve made “me first” a priority, and .  I meditate almost every day, and host a mediation group, too.  I eat good food and thoroughly enjoy my indulgences.  As you well know, Iplan our meals weekly, which greatly reduces my stress.  Especially in the summer-ish months, I’m outside enjoying nature every day.  I have a job I adore and am working on the ability to say “no”.

And yet it’s still an every day practice.  I have even more need to put my wellbeing first, especially as we get ready to move and there is much more chaos at home.  So I’m hoping the badge will help remind me of what is most important.  Some people view self-care as extravagant or self-indulgent, but IMHO, that couldn’t be further than the truth.  Children learn their self worth through how they are treated, but also the way we treat ourselves.  And I know I function better and am a better human being when I take good care of myself.  I can’t do anywhere near as much to help the people I love take better care of themselves (or my clients) unless I first take care of myself, and treat myself with kindness and gentleness.

Now, it’s time for bed.

Peace, love and broccoli,

Cheryl

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Inspired by a trip to visit friends in Florida, I made up this recipe for fish tacos. We had these for dinner and they were so good we had them for lunch and dinner the next day! This recipe serves 8.
Now, I never really liked the concept of fish tacos. I love mexican food and fish, but they never sounded right together. Well, I am here to tell you fish tacos are delicious and you should try them at least once!
This recipe is light and cooks up quickly! Estimated nutrition profile is about 500 calories for 1 fish taco. Trust me, one is all you need! You will also get about 12g fiber and about 20g protein per serving.

Mango Salsa

• 1 mango, chopped
• 1/2 jalapeno, seeded and diced
• 1/4 onion (red preffered, any onion OK)
• juice of 1 lime, zest of 1/2 lime
• mix ingredients in a bowl and refrigerate

Zesty, Creamy Topping
Skip the sour cream and use this instead!

• 1/2 cup plain lowfat yogurt, strained (Place a paper towel in a strainer and add the yogurt. This helps give the yogurt a thicker consistency like soft cheese. It needs about 2-3 hours in the refrigerator and you can skip this step if you don’t have the time)
• 1/2 tsp chili powder, taco seasoning, or fajita seasoning, stir and refrigerate

Fish

• about 2-3 pounds white fish (we used tilapia)
• season with salt and pepper
• squeeze juice from 1/2 lime over fish
• broil or grill on low to medium heat for 6-8 minutes (don’t over do it or your fish will be tough)

Spicy Black Beans
- one 14 oz. can of black beans, rinsed and drained, and placed in a saucepan
- 1/2 onion, diced and 2-4 cloves garlic, diced (sautee both in 1 tsp olive oil and add to bean)
- 1 tsp cumin and 1 tsp chili powder
- mix together and heat on low for about 8 minutes (I did this when the fish was cooking)
You will also need…
- store bought tortillas (we used a low carb, high fiber tortilla with about 100 calories and 10g fiber per serving)
- 1 cup cabbage, shredded (green or purple – whatever looks good)
Making the Taco
Heat the tortilla in a toaster oven, microwave or dry pan for a few seconds until warm. (You’ve come this far, why not?) Place about 2-3 ounces of fish in the middle of the taco. Top with 2 tablespoons mango salsa, 2 tablespoons black beans, small handful of cabbage (cabbage is healthy and low calorie so use as much or as little to your liking), and 1 tablespoon of the creamy topping.
Indulge in a healthy, nutritious lunch or dinner… and feel great!

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When the media comes a-callin’ I get camera-ready and whip up positive messages people need to hear. When I went into private practice, I was a little sad about not having the opportunity to reach many people at once. But then I got media training and I thought great I’ll go on TV and give quotes in print stories to influence people.

So you can imagine my excitement, giddiness, and humility when Today Show – THE Today Show called me and asked for my opinion on “the bigger picture” of artificial colors in the American food supply. YAHOO 2 MILLION VIEWERS! That’s a lot of influence…

If ya didn’t see it, check out the full piece. BTW, the FDA said evidence is “insufficient” to relate artificial dyes to ADHD so I suspect unless Americans ask for fewer dyes in their food that they will stay.

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Posted with permission from The Scoop on Nutriiton

When a kilo of bananas costs more than a Big Mac Meal, we are left pondering how it is possible to eat well without burning two holes in our pockets.  But rest assured that with a bit of time spent planning, fewer dollars need to be spent at the checkout to stay healthy.  Let’s have a closer look at the easiest ways to manage soaring food prices, while avoiding the temptation to turn to cheap sources of empty calories – after all, it’s more affordable to stay healthy than it is to become sick.

About our expert:

Julie Masci is an accredited practising dietitian and the director of New Life Nutrition, a Brisbane-based private practice.  With Italian blood pumping through her veins (don’t let the blonde hair fool you), food has always been a major focus in Julie’s life.  She passionately believes that everyone should have the opportunity to experience the pleasures of food, while also staying healthy, and looking and feeling great.

Healthy, wealthy and wise

Opting for a balanced, adequate and varied diet is an important step towards a happy and healthy lifestyle. Food is our body’s one and only source of fuel. Would you put diesel into a Ferrari? Probably not.  Similarly, we need to make sure we’re putting the highest quality fuel into our bodies.  Proper nutrition and good food habits can add years to your life by helping to control your weight, meet your nutritional requirements and naturally reduce your risk of developing nutrition and lifestyle related diseases like diabetes and heart disease.

Be clever with your pennies

Try some of my easy ideas to keep food costs in check while still putting tasty, healthy food on the table.

Plan smart

As boring as it might sound, planning your weekly menu in advance and writing a detailed shopping list (that you stick to!) is a brilliant way to save both time and money.  If you know what you are going to cook over a week, it is much easier to buy everything you need at the grocery store during one big shop.  Always being prepared will help to avoid the last minute dashes to the convenience store where the prices are usually far higher than at the supermarket.

Shop smart

Perhaps I’m turning into a bit of Nanna, but I get excited when I receive junk mail.  What isn’t to love about scouring supermarket brochures to compare products and find the best food discounts available?  Look through both brochures and the internet to find the best deals on the more expensive essentials such as meat and then base your weekly meals on these. If the bargain is great, buy in bulk and freeze (be sure to date the containers). Never neglect to look at home brands and what cheaper chains such as Aldi have to offer as you generally get the same product but without the frills.  Don’t forget to keep the pantry essentials such as rice, pasta, rolled oats, tinned fish, tomatoes and legumes (eg baked beans, chickpeas) stocked up as they are great for bulking up meals and can be stored for months.

It’s an oldie but a goodie – avoid shopping when you are hungry as you will be easily tempted to buy more than you need (and generally not the healthy stuff).  If you are a self confessed impulse shopper (or even if you are limited for time), indulge by doing your groceries online at sites such as Aussie Farmers Direct, Woolworths Online or Coles Online.  Not only is it delivered to your door for practically nothing, shopping online allows you to monitor your running total so you can delete items or exchange them for cheaper products as you go.

Fresh fruit and vegetables are essential for good health but unfortunately are often the most costly and therefore the first to be forgotten.  Aim to only buy seasonal fruit and vegies as they are generally fresher and more affordable.  Check out your local weekend produce markets whenever possible.  Grab a bargain by going later in the day when sellers are trying to clear their stock.

Always remember that buying something that you don’t need just because it is on special (I’m looking at you 2-for-1 family block of chocolate purchasers!), doesn’t actually save you money – it costs less if it stays on the shelf.

Cook smart

You can buy all the right foods and at the right prices but it is how you combine them that is the most important part.  First things first, find recipes that cost less than $5 per serve – many recipes on the internet or in magazines now have a cost per serve attached to them to help with budgeting.  When searching, be open to meals from different cultures such as curries, pastas and stir-fry’s as they tend to make large portions from relatively cheap ingredients – plus it reduces the temptation to buy costly takeaway. Consider growing your own fresh herbs and spices to add new flavours to dishes.

Rice, pasta, potatoes and fibre-rich pulses such as lentils and cannellini beans are a nutritious base to any meal and can make dishes such as soups and casseroles go further.  Keep portions of more expensive cuts of protein (meat, fish, chicken) to the size of your palm.  Meatless Monday’s are a smart way to start the week and the perfect opportunity to try vegetarian alternatives such as tofu or legumes.

Last but definitely not least, buy good quality plastic containers.  These are essential for any successful kitchen so that it is possible to make the most of leftovers for lunches or for quick homemade frozen dinners – waste not, want not!

With a plan in place, eating well doesn’t have to cost the world, in fact it may just open up your eyes to new ways of eating and exciting foods to enjoy.  When considering the cost of food, always remember that ‘the first wealth is health’ – and it is only through good food and nutrition that long term health can be achieved.

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Spring is here and warmer weather, people are thinking about summer, dusting off their exercise gear and getting in to shape. But what kind of food is best to eat before a workout? Rebecca talks with Let’s Talk Live and shares these great points:

1. Food fuels workouts.

A lot of people are worried about eating before a workout, right because they think the point is to cut calories not add them in. But we need to eat before a workout. We need sugar in our blood, energy to our muscles so we can have a great workout, feel good after, and get the health benefits of exercise.

2. Carbs are king!

A moderate exerciser going for 60 minutes or less should choose fruit:

• small bowl of fresh fruits (bananas, berries, clementines pears)
• dried fruit: dried apricots
• on-the-go Clif bar, Kind bar (make sure it has at least 30g carbs)
• water bottle

If you’re running a marathon, you’ve been logging a lot of miles so you’re going to need to eat more than a piece of fruit before a workout.

• Whole wheat bagel w/ peanut butter and whole banana
• Water bottle

3. Most people need water or sports drink during workout

During most exercise, water is the only fuel you need. If you’re running longer than an hour then sports drink is a good idea. Many of the marathoners will be out there for 5 hours. One thing to avoid is a sports drink that’s marketed as ‘low sugar’ or ‘electrolyte water’. If you need a sports drink you need that sugar.

4. Balanced post-workout meal

After a workout you need carbs and protein. Some people feel like they need to reach for a burger and fries like they earned it. But you still want to focus on maximizing the nutrition in your post-workout fuel. This mac-n-cheese (below) has the right balance of carbs and protein you need after a workout. The recipe is from Amazing Avocado and it uses avocados which have nearly 20 vitamins and minerals and only 50 calories in 3 slices.

By using avocados and cutting back on the cheese, this recipe has half the calories and 1/5 the fat of a typical “homemade” mac-n-cheese. This version has only 12 g and the typical version has 54 grams of fat. I put a spinach and tomato salad on the side, which gives more vitamins and minerals. You’ll get full and feel satisfied from a dinner like this – and be well fueled for tomorrow’s workout.

Your favorite meal as a kid is re-invented as a spicy, sophisticated dish by Chef Roberto Santibañez.

Serves 4 – 8

Ingredients

• 1 pound elbow pasta
• 1-1/2 cups skim milk
• 3 small garlic cloves
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon chili powder
• 1 cup flat leaf parsley leaves
• 2 fully ripened Avocados from Mexico, halved, pitted, peeled and diced (about 2 cups), divided
• 5 ounces reduced fat sharp cheddar cheese (from 10-ounce package) cut in 1/2-inch cubed
• 1 tablespoon lime juice
• 1/2 cup chopped chives

Instructions
In large sauce pot, cook pasta in salted water according to package directions. Meanwhile, in a small saucepan, combine milk, garlic, nutmeg and chili powder. Bring to a boil; reduce heat; simmer for 5 minutes. When pasta is almost cooked, place in blender the parsley leaves, 1-1/2 cups of the diced avocado, the cheese, lime juice and hot milk with garlic cloves; whirl until smooth. Drain pasta and return to sauce pot. Pour cheese sauce over pasta; toss to combine. Add chives and remaining 1/2 cup diced avocado; toss gently. Serve hot or at room temperature.

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It’s finally spring! What better way to kick it off then to have a healthy picnic? This may be one of my proudest recipe creations yet. I’m a little excited about this one. It’s so simple and delicious. It has just over 100 calories per serving and less than 2 g of fat! I was able to make 5 servings of tuna salad with only 1/2 tablespoon light mayo in the entire batch! I used a secret ingredient, which is identified below.

This makes an excellent low-calorie lunch or dinner. Here are some ideas:

- Try it with a high fiber tortilla shell or flat bread (There are a few brands out there that have up to 11 g per serving – a great way to bank up fiber for the day. You need 25 grams a day and chances are you don’t get it.) Add your favorite vegetables (lettuce, tomato, alfalfa sprouts would all be good low-calorie options. Wrap it up and enjoy with a small piece of fresh fruit or 1/2 cup cottage cheese.

- Try making a tuna melt. Use whole grain bread, tuna salad, tomato, and sharp cheddar cheese. (With sharp cheddar, a little goes a long way. You could shred a half ounce over the tuna and you won’t sacrifice any flavor but you will save 60 calories and 5 grams of fat – a win/win situation. One ounce is the size of your thumb as an estimate.

Ingredient List

• 2 cans chunk light tuna (no need to bother with albacore tuna – it is more expensive and has a higher mercury content)
• 2 tablespoons relish
• 1/2 tablespoon mayo (I used light, but you are using such a small amount you can also use full fat. )
• 1/2 tablspoon dijon mustard
• 1/2 cup “secret ingredient” plain lowfat yogurt

Drain tuna. Place all ingredients in a bowl and stir to combine. Measure out 5, 1/4 cup servings in a storage container. Lunch for the work week is served!

Nutrition Information (per serving – 1/4 cup)

• Calories – 104
• Fat – 1.4 g
• Carbohydrate – 4 g
• Sugar – 3 g
• Protein – 18.1 g
• Fiber – 0 g (this is why you need the high fiber bread or tortilla)

You can also use this recipe to do egg or salmon salad. It’s all about what you love!

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Part 2, By Amy

It wasn’t until the age of 24 that I decided I had had enough. I was tired of breaking a sweat just doing laundry. I was terrified of the threat of insulin injections. I was through with feeling sluggish and my new job unloading trucks and doing inventory wasn’t making it easy to be comfortable in my body. After a couple weeks of loading and unloading trucks, I lost 10 lbs without trying. It was then that I knew I could do so much more if I put my mind to it – and so I did. I dusted off the treadmill in my basement and stocked up on Lean Cuisine whenever they were on sale. I bought a Jillian Michaels DVD and a subscription to Women’s Health.  I made it a point to learn about portions sizes and raw, whole foods. I used smaller plates and bowls.  I did my own grocery shopping and had my own cupboards in the kitchen stocked with brown rice, whole grain pastas, and cans of green beans. When I ate out, I dropped condiments and never ordered anything fried or doused in sauces. I ate salads without dressing and learned the true flavors of food without Ranch!

Along with Jillian Michaels and my 5 lb free weights, I would run one mile every morning before my shift in the warehouse. Sometimes “running” meant walking fast on an incline, but no matter how I felt, I got it done. And more than a decade later, my brother was still there – still mocking the possibility of weight loss. Thankfully, I didn’t care as much then as I did at the tender age of 12.  It was that very attitude that carried me through the next three years and the next 60 lbs.  But I didn’t set out with a specific number in my head. I just wanted to love the way I felt in my own body – I wanted to see the potential of *my* body, not try to meet the potential of anyone else’s.

I didn’t care about fad diets and celebrities telling me how I should or could look. I didn’t care about looking good in a bathing suit. I didn’t care about the goofy looks my friends would give when I would put a server through 50 questions about the food on the menu. All I cared about was how great I felt every single day. I cared about working without discomfort – squatting down to grab something off of the shelf without falling backwards (talk about embarrassing)! And don’t get me wrong – I know very well that some people *do* care about looking good in a bathing suit and I think that’s totally valid.  But I have found that focusing solely on the end result (a product) rather than respecting every stage of the process is not the way to find ourselves in a place we feel we should be.

I’m sure many people have read similar statements in several articles, blogs and newsletters: short-term goals bring long-term success.  But, you read these sorts of statements frequently because they are tried and true.  I tell my story not as a step-by-step guide or a how-to of weight loss and living well, because frankly, you have all the wonderful, well-established professionals in the field of Dietetics and fitness to give you the particulars. What I can offer is the proof that embracing your imperfections will find you successful if you mean to do well for your body and your mind. Nothing will ever be perfect – and that’s fine. In fact, your body will thank you for throwing it a curve ball now and again.  You can’t possibly tackle every obstacle of food and fitness in a short period of time – and you shouldn’t want to, because what wonderful things would you have left to learn every day?

Embrace the process of living well. Don’t look in the mirror thinking there’s some end-result, some ideal version of you hiding somewhere. The ideal versions of ourselves are molded by our families and our friends, by the love that we give and the knowledge that we share – and this ideal you is an evolving being who is never finished growing and never finished learning. The scale is a measure of mass, not a measure of success – let it be a compass, not a guide. You know your body better than anyone – listen to it, be honest with it and you’ll find that putting yourself first is easier than you think.

In Health,

Amy

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First, the really good news. Since I started blogging on January 27th, I’ve lost 10.4 pounds! I’m pretty excited about that.  And I think I had a pretty good week, especially considering I had an out of town guest and was sporting a bit of an injury (more on that later).  I kept my calorie counts low, but did not hit my 2,000 mark every day.  I only had wine on one night (with my out of town guest), and I really worked on mindful eating.  Couple of highlights:

• Walked two miles to dinner one night to get in some exercise.
• Went on a bike ride for the first time in years and really liked it.  Looking forward to trying it again.
• Went out to dinner a few times and was very aware of my fullness.  This meant stopping eating when I knew I was satisfied whereas normally I would have cleaned my plate just because I was out to dinner.  I also made better choices in terms of my ordering, and worked hard to avoid ordering dishes that I knew my body did not need.

Overall, I consider it a good week.  Thanks to my guest James for being really encouraging and supportive.  We had a hard time coming up with things to do that didn’t involve food are drinking and in the end we just ended up relaxing and enjoying each others company.  And isn’t that what a visit with friends is all about?

Now for the bad news.  I have a partial tear of my Achilles and will be in a walking boot for the next six weeks.  Honestly, I was pretty upset about this as I can’t do a lot of the exercises I need to do:  walking on a treadmill or for long distances, get on the elliptical, ride a stationary bike, etc.  However, I think it is telling that I didn’t say, “Oh well!  Guess I can’t exercise for the next 6 weeks.”  I was genuinely upset and I think that shows that I’m growing and changing.  Thankfully, my trainer Mo is awesome (and also coming off 6 weeks in a walking boot) and she’s going to work with me on some alternative exercises.  We had a training session yesterday, and she definitely managed to get my heart rate up without any of the leg exercises I’m not able to do.  I’m also going to try swimming and water aerobics.

As much as I want to say this sucks, I’m going to give up, I’m not going to do that.  I’ve worked too hard in the past month and a half to just throw in the towel now.  This is going to force me to really focus on what I’m eating, and how many calories I’m putting in my body.  And it’s going to force me to try some new things.  I’m still a little worried, but not depressed like I was when I found out.  I may not be able to hit 85,000 steps a week, but it doesn’t mean I’m going to give up.  It’s just not worth it.

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What’s more fun than eating all-things-green on St. Patrick’s day? Try this out for a snack!

Guacammus

· 1 large avocado

· 1 can chickpeas/garbanzo beans

· 1 half small red onion

· 1 large tomato

· 1 lime

· 1 jalapeno and 2-3 cloves garlic OR store bought guacamole mix

Drain and rinse chickpeas and place in food processor. Blend with the juice of one lime until smooth, adding a couple tablespoons of water if necessary.

Seed and mince jalapeno and garlic and add to food processor to blend. Or add store-bought powdered guacamole mix and blend (I used the ‘spicy’ kind)

Scoop avocado from skin and add to food processor, pulse until incorporated.

Seed and dice the tomato, and dice the red onion. Stir into chickpea/avocado mixture.

Serve with fresh cut green peppers (to stay in theme!), carrots or pita chips.

This recipe is different from traditional guacamole by cutting the fat content with the chickpeas. The delicious avocado flavor is still there, with a hardier punch from the chickpeas!

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By: Stephanie Horton of Guiltless

I want the glass of red wine and the slice of chocolate cake with whipped cream frosting. The need doesn’t fill a hole in my stomach…it creates one. But why? My Italian roots tease me and twist my brain, telling me over and over that wine is good for the heart and chocolate is good for the soul and eating is simply good. While the fear inside my veins tells me that if I drink the glass and have the slice, I’ll lose control and throw back the bottle and inhale at least 3 slices. The dietitian inside me tells me that 5 oz. of wine is good for my cardiovascular system (maybe) but go for a cup of fruit instead of the cake because it’s more calorie-friendly. But why? When all I really want is the damn glass of wine and a slice of cake. Why is this simple action so loaded with judgment and angst? Have I had traumatic experiences with these foods? Is there something about wine and chocolate that my subconscious hates? Nope! What I CAN say is that I have been programmed to think these foods are bad. And we’re long overdue for a change of heart.

Then the real me kicks in and says, “Enough, already!” and I feel empowered. And when I hear Lady Gaga sing “Don’t be a drag, just be a queen,” I remember how much more fun it is to be a queen than a drag. And if I were a queen, I would take my sweet time and pick the best wine in my apartment and pour a hefty glass, and I would take the sharpest knife in the kitchen and slowly slice through the cake until my perfect piece was gently placed on the dish surrounded by beautiful swiggles of chocolate syrup and loads of freshly chopped wild strawberries. And I would be calm. I would be thankful and excited to indulge. I don’t know if all queens think this way, but if I were a queen, this is what I imagine I would do. And then I’d go brainstorm solutions to bring world peace (of course.)

This thought process may be slightly on the crazy side, but that’s why I am writing about it. One thing I do know is that it’s not uncommon. How many of you struggle at least once a week with a food craving surrounded by guilt and anxiety? Conjure up that inner strength and say, “Enough already!” If you want it, take it – work for it – create it – and no matter if it’s food or a job or whatever your fancy is – DEVOUR it wholly and remember to always put yourself and your self-compassion first.

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