O.K, I have to admit that every January I cringe when I see the ads for weight loss. The miracles abound and the “real” answer to weight loss woes are simply a click away. Too much belly fat? There’s a program for that. Excess holiday weight gain? There’s a drink for that. Get abs of steel with 4 simple steps. My response to all of those secrets to success is bull$&@*! After 30 years in the health and fitness industry I ask that you read the rest of this post knowing that what I’m sharing with you is fact. No hype, nothing earth shattering simply the honest to goodness truth about weight loss, why people are overweight and ultimately what the ONLY solution is.
First, let it be said that I made the conscious decision to sell my fitness business and walk away from the industry after 30 years. I was fried, frustrated and felt it was time to move on and find my passion and purpose somewhere else. I’m sharing that with you so that you understand I have no ulterior motives other than to motivate you to walk away from any “too good to be true” ads and prevent you from parting with good money for bad solutions. So, here we go.
1. Diets don’t work, period. Yes, yes, yes, we’ve all lost weight on them, self included but for the long-term they do not work. What works is CHANGING your diet. Each day,bit by bit, small change by small change.
2. Say good-bye to fried food, fast food and fake food. You can’t expect to make these changes over night, but I can assure you, if you get rid of the 3-f’s your body will respond in kind, i.e. you’ll drop some lbs. and feel significantly better.
3. Ignore the television ads and 3 minute solutions in magazines. Here is what you should always remember, if there were truly a drug, vitamin, piece of equipment that really helped you lose weight successfully, it would be on every news program, on the front of newspapers, etc. There isn’t one so the next time you see an ad that shares “Millions of people have already bought our product and been successful” they’re likely lying.
4. Here are the ONLY things you need to know to reach a healthy weight, reclaim your health and potentially get off of medication: Eat less, move every single day (even if it’s only 15 minutes), drink more water, limit alcohol, get a decent amount of sleep and love yourself. That’s it, that’s the secret, that’s the miracle.
Books, magazines and ads can spin weight loss any way they want to, but the truth is #4 is the ultimate solution. Of course, your expectations need to be in line with your lifestyle. In other words, if you like having that occasional glass of vino, you know that exercise daily may not happen and you still love your Friday night pizza, don’t expect miracles. But if you’re still eating better, drinking more water, moving more consciously (even if it’s getting up from your desk every 30 minutes to grab a drink of water) you’ll be ahead of the game by years end.
O.K. I feel better. Do you?
Here’s to never wishing for more time, rather making the most of it. Happy 2014!!
By Nicki On November 14, 2013 2 Comments
Much to my satisfaction, Kevin Trudeau is headed where he belongs, jail. I know he’s got some fans out there, but I’ve been following this guy for years. Kevin Trudeau is a perfect example of what’s wrong with the diet industry. He is a consummate swindler.
Run-ins with the law are nothing new for Trudeau. In the 90′s he was convicted of larceny and credit card fraud. He was also sued by the FTC (Federal Trade Commission) for misleading claims about his book. He settled with the FTC in 2004 and agreed he wouldn’t try and promote any of his products, other than books. In 2011, he broke his agreement and a suit was filed against him. Eventually, his entire BS caught up with him and this week after only one hour, a Chicago jury found Trudeau guilty of contempt for misleading infomercials about weight-loss.
Not only have I have followed Trudeau’s shenanigans, I’ve followed hundreds of other scam artists promising desperate dieters the “secret” to losing weight. Kevin Trudeau is not a lone ranger in the world of weight loss. The difference with Trudeau is that he was an easy target vs. the faceless ads that pitch their diet pills, potions and creams out to the public promising thinner thighs, flat bellies and a life filled with happiness simply because you chose their product.
I was a trainer for over 20 years. I saw the heartache of men and women who fell victim to Trudeau’s false promises and a myriad of others. People came to me broken, frustrated, hopeless. That is what Kevin Trudeau and so many other BS diet programs have done to the population and continue to do. They have put out products enticing people to try and if they do, they will find the “secret” to the perfect body. If they don’t, it’s not the product that failed, it’s them.
I liken the diet industry to a carnival. We know that most of the games are rigged, yet we still pay money hoping to win big and when we don’t, we blame ourselves.
Sure, there might be the 1-2% of people that find marginal success, but the reality is that the stuff Trudeau pushed along with so many other diet programs is nothing more than a ploy to separate people from their cash – carnies.
Over 35 years ago I lost 50 pounds, the old fashioned way. I changed my diet, gave up fast food, started riding my bike and walking. Within a year I had lost 50 pounds. Folks, there’s no magic, there’s no “secret”, there’s nothing except the decision to change your lifestyle, period. It isn’t always easy, but it’s the only thing that works long-term without any side effects.
There are times when I am just exhausted trying to tell people about practical steps to weight loss, sadly I’m often trumped by some new program promising a fast and easy way to the perfect body. Television and magazine advertisements prey on the fears of aging, especially menopausal women.
I can’t tell you the number of infomercials I have viewed asking the question, “Are you suffering from bloating, fatigue and depression?” Guess what? Thanks to the American diet millions of people are suffering from those things. No magic pill or potion will do anything to change it. Unless of course you’re suffering from some lifestyle related disease. But even then, moving more and eating better is pretty cheap and a very effective alternative to medicine.
I am convinced that part of the obesity issue is a direct result of ineffective diet programs. Every time someone loses weight with a fad diet, they eventually gain it back and more and the cycle continues. It’s exhausting both mentally and physically.
I am glad Kevin Trudeau is heading to jail. I wish the same fate for the countless others that continue to sell bogus programs and products all claiming they have the “secret” to thinner thighs in 30 days. FTC, are you listening?
(Reprinted from MoMentumNation 11/14/13)
So what do you think?
Here’s to never wishing for more time, rather making the most of it!
By Nicki On November 9, 2013 4 Comments
It was almost 20 years ago when I started reading about the dangers of consuming foods containing trans fat. I was raised in the age of Crisco and fake butters. My Grandmother used Crisco freely knowing that as long as it was homemade it was good for you. That’s what the ads said, so it must be true.
This week the FDA made it official, trans fats are in fact bad for your health. Well, it’s preliminary, so we’ll have to wait for a solid decision. ‘sigh’
By the time I started studying nutrition, I discovered some of the foods that I fed my children were in fact harmful to their health. Wait, you mean to tell me that fruit roll-ups aren’t made with real fruit? And, McDonalds isn’t serving my family good-for-you foods? Outrageous I tell you!
Yep, when I started digging in to the truth behind the foods being pushed, advertised and promoted to our country and kids, I was shocked. I couldn’t understand how it was o.k. to push food that clearly caused heart disease, obesity and diabetes. I understand all too well now, M-O-N-E-Y.
Given that smoking (though it took years) is finally recognized as dangerous and banned in restaurants and the workplace, it seems foods that cause death and disease should have the same red flags. But you know and I know there’s not only money to be made in the world of food, the pharmaceutical companies are making out like bandits.
Do you know that the United States and New Zealand are the only two countries that advertise prescription drugs on television and in magazines? And we wonder why prescription drugs are so ridiculously expensive. Don’t blame the pharmacies, blame the big advertising pharmaceutical budgets.
Any way, back to trans fats. So this week, the FDA as made a preliminary decision that a major source of trans fats– partially hydrogenated oils– is no longer “generally recognized as safe.” Apparently, if the preliminary decision is deemed final, than foods cannot contain partially hydrogenated oils without approval. In my humble opinion, if a food is not safe, what would ever constitute approval?
If you look at any snack food, basically anything in a box, anything processed it will contain trans fat. And beware of labels touting “No Trans fats” as there is a formula that companies can get away with and still use trans fat. Although over the last few years, manufacturers and restaurants have made small strides in reducing trans fats in their food, it’s still out there and it’s still a health concern.
I have to go back to what I’ve been preaching for a long time. The closer your food is to nature, the healthier it will be for you. Frozen fruits and veggies are fine for those that don’t have access to fresh. And there are plenty of healthy options for busy, on-the-go people.
Read your labels and start cutting out processed foods in your diet. The truth is that our country, a very advanced, smart country is extremely unhealthy. Poor diet is the norm. After 30 years in the fitness industry, I saw the bodies of women change. I saw their health issues change and I feel very strongly that it was mostly food related.
Just like smoking, the truth is finally coming out about trans fat. For years the nutrition experts have warned against consuming trans fats and they were dismissed as fanatics.
When things sound too good to be true, they often are. “Eat all you want and don’t gain weight. Cookies that are only 10 calories each! 100 calorie snack packs.” All of those likely carry trans fats and are not a natural source of food that your body can digest and utilize properly.
There are some great websites to learn more about healthy nutrition. Remember, changing your diet doesn’t mean deprivation. It means paying attention to the foods that work well with your body and make you stronger and healthier. The current American diet only serves to weaken our body and house disease. You can be a catalyst for change not only for yourself but for future generations.
What do you think?
Here’s to never wishing for more time, rather making the most of it!
By Nicki On November 4, 2013 No Comments
About 8 weeks ago I was at a community event and ended up fracturing my toe. Fortunately, it wasn’t a sprawled on the ground spectacle, rather a moment of internal screaming, followed by a variety of stars and then an out loud, “Sh@t! That going to leave a mark!” Then I realized something far more serious. I was in the throes of training for a half marathon, I just broke my toe. Double sh@t!
Let’s go back a bit. I never thought myself as competitive. As a kid, I loved letting other people win. Perhaps being the youngest of three girls I figured I didn’t have a chance, so I just gave in.
That all changed when early in my twenties I was at a karaoke contest. You would have thought that the lives if my children were on the line. I was going to win that contest, period. I concluded that my competitive spirit had been stifled far too long and was ready to make up for lost time.
Fast forward, I love winning. Seems silly but nothing makes me happier than winning. Be it a business venture or family card game, I’m in it to win it.
Since running my first marathon more than 10 years ago, every race I run to win my age category. People in my running circles remind me that it’s about the finish. Internally, I’d roll my eyes and think, yeah, yeah, yeah.
I have written some columns and blogs about respecting my body and honoring its limits as well as its possibilities. But I don’t always heed my own advice, I tend to focus on the possibilities and um, winning. However, fracturing my toe set me back, significantly. Since then, I’ve become obsessed with making up for lost time.
However, this past week I completed my longest run before tapering prior to the 1/2 marathon November 10th. Early in to my run I noticed a young woman (I live on a college campus) walking with two canes. Immediately after that I saw a young man wheeling down the college walkway in a wheelchair. It hit me. The fact that I can just lace up my running shoes and go run is a gift. I have no limitations. O.K. so a broken toe, really?
I decided to acknowledge my setback and not head in to next week’s event to win (my age group) rather simply to finish. Sometimes just finishing the race has to be enough. I’d rather finish pretty than win ugly.
As of today, I’ve trained the best I can. I appreciate that the real win comes in the training and my dedication to finish the run. As much as I love to win, I suppose getting to the starting line is a win. Finishing is simply the bonus.
Here’s to many brilliant finishes!
By Nicki On October 24, 2013 6 Comments
Recently, a friend of mine wrote a post about exercising as we get older. The gist of her piece was realizing that you don’t have to kill yourself to be in shape. But when does that realization hit? Is it triggered by the pain following an overzealous workout? Or simply an internal conversation reminding you that pain isn’t necessarily the conduit for a fit body. For most of us, it’s likely the former versus the latter.
At this stage of my life I’m no longer interested in working out to be a mean, lean fighting machine. I work out to feel good and to fight gravity as much as possible. I work out because it’s my medicine of choice. I can either pop pills or exercise. I exercise because I feel better mentally and physically. I work out because exercise keeps me young, agile and strong. I work out because I’m a very responsible person and working out is being responsible not only for myself, but for those I love.
So why is it that many people still don’t exercise? During my 25+ years in the industry, the following were the most popular reasons people didn’t exercise.
1. It’s too time consuming
2. I’m too old and the pain is not worth it.
3. It’s too hard
4. I don’t get results
5. I can just change my diet and I’ll be fine.
Here is my response to the above.
1. It’s too time consuming. According to research boomers spend about 27 hours a week on the internet. Yes, 2-7. My friends, that’s a part-time job! Exercise requires 30-60 minutes a day. If you can carve out time for the internet, favorite television shows, etc. you can make time for exercise. Use the internet as incentive. “After I walk for 30 minutes I can then check out the internet.” Remember, too much sitting can be deadly.
2. Too old and painful- Not buying it. I know hundreds of men and women well in to their 70′s and 80′s that exercise every single day. Some suffer from arthritis, some from old sports injuries, but they swear that if they didn’t exercise the pain would be significantly worse. They also shared that because of exercise they are medication free. You’re never too old to move.
3. It’s too hard. You should never exercise to the point of pain. Exercise should be energizing. If you’re a beginner, please don’t take an advanced class thinking it will be more effective, it won’t. Start off with baby steps. If you take it slow and easy, you’re likely to stick with exercise. If you beat yourself up, you’ll quit. Use common sense, don’t let ANYONE tell you how hard to push yourself. You know your body, honor it and challenge it appropriately.
4. No results. The greatest revelation I had a few years ago was the understanding that exercising for unrealistic expectations (perfect body, perfect abs, legs, etc.) is an exercise in futility. I have seen more people give up exercise because they weren’t getting the results they wanted. Nine times out of ten, the expectations of my clients was completely unrealistic. Here’s the best reason of all to exercise, it’s good for your health. If you feel better you’ll look better. Magazines or television shows that make promises or show incredible results are not to be believed. No two bodies are the same and the truth is, the older we get, the more realistic we have to be about exercise. Realistic expectations are key in maintaining a healthy, rewarding relationship with exercise. I exercise to be engaged in life and live more fully. I owe my energy to exercise.
5. Change your diet. Granted, 65% of weight issues with people are nutrition based. However, exercise is absolutely vital. I’ve seen many people just diet and never exercise. They have terrible muscle atrophy, brittle bones and many problems that come from too little movement. A combination of a healthy diet (not deprivation) and regular exercise is the secret to good health. Personally, I get in about 7-8 hours of exercise a week. And that’s not all in the gym, it might be mowing the lawn, intense yard work, etc. If I’m active above and beyond walking out to get the mail, it counts.
Please note, there are days when I don’t feel like working out, my life will not end, it will go on with or without my workout. I’ve learned to cut myself some slack when I skip a day here and there. However, missing more than 2 or 3 days is a warning sign, pay attention. Unless of course you’re sick.
There really is no reason to skip exercise. I always used to tell my clients that a little bit of something is better than a lot of nothing. Don’t compare, don’t create unrealistic expectations. Treasure your body, marvel at it’s potential and treat it with the respect it deserves. That my friends is the secret to a beautiful relationship.
Here’s to never wishing for more time, but making the most of it.
By Nicki On September 30, 2013 14 Comments
My friend and I were out for breakfast the other day and we started talking about the importance of self-care. We discussed friends our age that due to self-care negligence are suffering from a number of maladies. We then discussed the perception by others that just because we both work out doesn’t mean we love it, it simply means we’d rather not deal with the consequences if we don’t.
After 20 plus years in the fitness industry I saw my share of clients who suffered with a number of preventable diseases most common, high blood pressure and diabetes. The truth is that for many of them (other than Type 1 clients) the diseases were 100% preventable. 100%! Yet, after years of neglect, the body begins to shut down and many feel it’s too late to intervene. It’s never too late.
I was never an athlete. I wasn’t raised being active and never did much of anything until at the young age of 16 I found myself 50 plus pounds overweight. I started reading and implementing what I learned about nutrition and exercise. One year later, I lost the extra weight and never felt better.
The hardest part of being or becoming a healthy weight is maintenance. I can say with certainty that the way I felt 50 pounds heavier, versus the way I felt after, set the stage for a lifelong dedication to exercise and eating well. To this day, I continue learning. There are also plenty of times I need to push myself to exercise, like now I should be running, I’m writing. I’ll go, I’ll go.
Along the way I’ve picked up some nuggets that help me stay on track and get my butt out of bed on those mornings where my toasty bed begs me to stay. See if some of these may help you.
1. We all want to feel good. Regular exercise combined with a healthy diet feels good.
2. We all want to look good. There is no doubt that exercise and a healthy diet result in looking vibrant and well.
3. We all want to fully engage in our lives. I have seen too many people avoid certain situations because their weight kept them from participating. Life is too short and the older you get the more you realize it. Becoming engaged starts with becoming active.
4. We all have moments where we just don’t want to. There are times when you need to accept you don’t want to and move on or times you need to kick yourself in the arss and just do it! You need to understand the difference between giving your body a day of rest or giving up on your body.
5. Unrealistic expectations are the undoing of many well intentioned exercisers. None of us, no matter how we exercise will ever have a perfect body, ever. So what? Exercising automatically kicks up self-confidence. When you move more you feel better about yourself. Let that be enough. It’s not a competition.
6. Have fun. For the love of God, find something you enjoy. And don’t say, “There’s nothing I like.” If you say that it’s because you haven’t found it yet. Maybe you don’t like crowds, so stop joining a gym. Maybe you don’t like exercise clothing, don’t wear it. You don’t like running? Biking? Swimming? Then don’t. There’s plenty, literally hundreds of options. Create a list, try everything, dancing,. martial arts, hiking, whatever. Find something. If you can’t, call me, we’ll talk.
7. Make the most out of your life. The truth is that if you really, really want to feel your best, you must care for yourself the best. No one can take better care of you than you! So many people give, give, give and forget themselves in the mix of things. Carve out some me time, even if it means 15 minutes of stretching before bed. You will limit the quality of your life if you don’t take care of yourself, period.
8. Find a role model. My role model is a gorgeous woman who is likely now in her 70′s and has been an active woman since I met her over 20 years ago. She’s always got a smile on her face, a kind thought to share and is regularly active. She’s impressive. I want to be her when I’m her age.
9. Be a role model. If any would have ever told me that someday I’d be a mentor for exercise I would have laughed, a lot. By changing your life, you may inspire someone else. Trust me, if you’re struggling with eating well and getting active, there are likely people around you who struggle with the same. Be the change, start the movement and watch the lives you can change, beginning with you.
10 Set a dream activity. Ever wanted to climb Mt. Kilimanjaro? Go on a safari in South Africa? Bike Australia? Participate in a fundraising walk? Create the steps to make it happen. It will be so cool when you do. I know because I’ve done it.
I hope this helps if you’re at a crossroads with getting yourself on a healthy track. Please don’t wait until January 1st, because statistically those resolutions are short lived. Baby steps today, climbing mountains tomorrow, why not?
Here’s to never wishing for more hours in a day, rather making the most of them!
By Nicki On April 5, 2013 No Comments
These are so delish. I wanted an alternative to the meat/lamb filled dolmades and these were so tasty. You might want to add a little lemon sauce if you prefer. Me, I like ‘em straight up!
1 pkg tempeh (I used tempeh w/ flaxseed), 1- 1/2 tsp canola oil, 1/3 c grated carrots, 3 medium scallions chopped fine, 2-3 dates chopped fine, 8 oz vegetable broth, 1/2-3/4 c cooked bulgur, 2-3 TBSP oregano (fresh is ideal), 1/2 tsp lemon zest (approx 1 lemon), 2 TBSP fresh lemon juice, 12-16 grape leaves, 4 TBSP fresh parsley
In food processor, pulse tempeh to coarse meal. Heat saucepan over medium heat and add oil. Add tempeh and cook until lightly browned, 5-7 minutes. Set aside.
In same saucepan, saute carrot and garlic in 1/4 c of veg broth until softened. About 5 minutes.
Stir in scallions and 1/4 c broth cook stirring occasionally until most of the liquid has evaporated.
Stir in remaining broth, bulgur, tempeh, oregano, dates, zest and lemon juice. Reduce the heat and simmer for about 10 minutes covered.
Arrange grape leaves in a single layer. Spoon the bulgur/tempeh mixture onto the stem side of each leaf and sprinkle with parsley. Fold in sides of leaf and roll (like a burrito).
Place the dolmades seam-side down in a large skillet. Pour 1/2-3/4 c of water into skillet and bring to a boil. Reduce the heat, covered about 30 minutes. Let cool to room temp.
Here’s to never wishing for more time, rather making the most of it!
By Nicki On March 27, 2013 6 Comments
When I lost 50 pounds over 35 years ago, it was the first time in my life that I paid attention to the food I was putting in my body. It was also the first time I fell in love with cooking. Thirty-five years later I continue to learn about food, the good, the bad and the ugly. If you continue to lose your way in the maze of unhealthy diets, perhaps this post may help in your journey toward healthy eating.
Healthy eating starts at home
I have learned over the years that to eat healthy you must have a healthy relationship with food. It really starts with an appreciation of food which is realized when you do your own cooking. I’m not saying you have to become Martha Stewart, I’m simply suggesting that healthy eating begins when you’re up close and personal with food.
When I decided to lose weight all those years ago, shopping, preparing and enjoying my own creations educated me on what foods go together and how to keep all of the flavor while reducing calories, fat and sodium. Had I not learned to cook, I may not have kept my weight off all these years.
There may be some of you who cringe at the idea of having to cook. Even starting with just a few meals a week at home is a start. Keep it simple. But trust me here, the more you learn about the power and flavor of real food, the greater chance of wanting to cook more at home. Cooking at home results in healthier meals and greater nutritional punch.
Since losing my weight, food trends are out of control. Lets walk through them and see which ones may sound familiar. When my kids were little, it was low-fat or no-fat. Then Susan Powter hit the world touting high carb and low protein. Then there was the oat bran craze, cabbage soup, food combining, low carb, Atkins, Paleo and gluten-free. I’m sure I’ve left a few out, but these are the most memorable. Now, what do all of these food trends have in common? They have all been used not for health, but for weight loss. Every time a new food trend hits the media, weight loss is typically the motive behind its success.
I have always believed that there are elements in each one of those diets that are redeeming. However, most of them are nothing more than a fad that helps drop pounds quickly yet rarely if ever is health focused, simply weight focused. Hence why obesity is alive and well.
Get Back to Basics
When I was pregnant I was dedicated to feeding myself and my unborn child well. I gave up alcohol, stayed away from foods that might be toxic (fish) and exercised daily. The idea of dieting was not even a thought. My focus was my unborn child. I believe this is true for most women. So, the question becomes why are we willing to risk our health by doing less than healthy things for our body when we’re not pregnant?
What I have discovered is that you’ve got one shot to make your health a priority. Figuring out the facts and myths surrounding food is next to impossible because there is so much conflicting information out there.
After thirty-five years I have learned the real truth behind healthy eating and healthy weight:
- Trust yourself. Deep down inside you know a good choice from a bad one. Green beans good, French fries not so much.
- Don’t jump on the latest food trends, they will be temporary and if they have staying power, read more about it. Look at the research and educate yourself.
- The healthier the food, the fewer ingredients. Have you ever seen fresh fruits or veggies with an ingredient list? No, because its straight up good for you, solid nutrition.
- Get back to basics. Eating too much is not good for you. Fried foods, processed foods, high sugar and salty foods are not good for you. Less is more when it comes to meat, saturated fat, sodium and portions.
- Eat for yourself, not for weight loss. You’ll likely choose more wisely. Further, a byproduct of healthier eating is weight loss.
Don’t choose food for weight, choose it for health.
If there’s one tried and true “secret” that I’ve learned over the years it is, eating for health vs. weight. This approach is actually the best way to lose or manage weight. Think about it, if you’re able to focus on the foods that are naturally good for you, you will weed out the less healthy foods that caused the excess weight to begin with. Sticking with whole, fresh foods is the surest way to a healthier you.
Trust yourself to make the right choices. Focus on your health and understand its a process. I learn something new everyday. I also seek to learn as much as I can so I can make the best decisions for my health. Isn’t your health worth it?
Two of my favorite new reads include: Julieanna Hever’s- The Complete Idiots Guide to Plant Based Nutrition and David Grotto’s Book, The Best Things You Can Eat.
Here’s to never wishing for more time, rather making the most of it!
By Nicki On March 3, 2013 1 Comment
Over 30 years ago I made the switch from a sedentary, fast-food lifestyle to a relatively active lifestyle eating well most of the time.
I remember Christmas in 1979, it was a year after I lost 50 pounds (note-the weight loss followed my healthy changes, not the other way around). I was heading to my Grandparents house ready to overindulge in holiday fare. I felt that I had deserved it because I really hadn’t eaten any unhealthy food in so long. I picked up my plate and headed towards the buffet table. I felt like a kid in a candy store without adult supervision. I felt that I deserved to eat all of the foods I had been denied for so long. So, I took one of everything.
What I hadn’t realized is although I wanted every morsel of food on my plate, my body had been trained to crave what it needs not what I wanted. At that moment I understood the importance of listening to my body, not my diet head.
What’s interesting is that your body will often tell you what it needs, whereas diet head will scream for ice cream! I had completely dismissed the fact that I felt great because I had let go of junk food. Yet for some crazy reason I felt compelled to knock off an entire plate of sweets and foods I had given up over a year ago. That was until I reconnected with my healthy head.
Remember, it is the dieting lifestyle that sets you up to want the foods that your diet forbids. As long as you continue to follow diet rules you will continue to crave, desire, dream about less healthy foods versus taking the steps to listen to your body and give it what it needs, healthy food.
As we recognize National Nutrition Month try to listen closely to your body. Think about how you feel when you eat well, versus how you feel when you eat garbage. Your body knows and is communicating with you all the time, you simply need to listen.
During the month of March, I will blog about nutrition in my ongoing effort to inspire you to stay focused on what makes you healthy, happy and productive. It all starts with what you put in your mouth!
Here’s to never wishing for more time, rather making the most of it!
By Nicki On February 6, 2013 No Comments
I’m a minority in my house. I’m a pseudo vegetarian amongst die hard carnivores. However, out of my four children, one is vegan and one is vegetarian. When they’re home, they are my partners in crime! We’re always trying to find ways to sneak in vegetarian dishes to dyed-in-the-wool carnivores. Not an easy task.
Super Bowl Sunday like Thanksgiving is an open invitation to overeat and melt in to a comfy chair watching football. To me that’s a fate worse than death. Bloated and sitting. Where’s the joy in that? Am I missing something?
So, this year I decided to sneak in some vegetarian style goodies along with the traditional junk food that defines Super Bowl.
I posted these creations on my FB page and had an overwhelming response asking for the recipes. O.K. maybe not overwhelming, but enough to prompt this post.
So here you go. A couple of the vegetarian dishes that actually made the Super Bowl more exciting than Beyonce and almost as exciting as the blackout!
Mushroom Sliders - Makes about a dozen.
24 oz. mushrooms (I mixed button, crimini and portobella) / 1 TBSP canola oil / 2 TBSP sliced shallots/ 2 TBSP sliced garlic / 3/4 c cooked brown rice / 1/3 c dry bread crumbs / 2 egg whites / 1 TBSP low-sodium soy sauce / 1 TBSP Worcestershire sauce / 1 TBSP stone ground mustard / 2 TBSP chopped flat leaf parsley / salt and pepper to taste
2 TBSP canola oil / Slices of Swiss cheese (I quartered the slice of cheese and places 1/4 on each patty) / 10 cocktail buns (I used whole grain) / 1 avocado, pitted and peeled and sliced lengthwise and then across.
Saute mushrooms in large nonstick skillet until nicely browned. Add shallots and garlic and saute for a couple of minutes. Remove from heat. Darin mushroom mixture in colander and let cool. Once cool, place on paper towel and squeeze out moisture.
Pulse mixture in a food processor until minced, 2-3 times. Add rice, bread crumbs, egg whites, soy sauce, Worcestershire, mustard, parsley and salt and pepper. Pulse to combine.
Use about 1/4 c. mixture and shape patties. Cover and place in fridge for 30 minutes. Preheat oven to 200
Heat oil in same skillet and cook patties until nicely browned on each side. Remove and place on cookie sheet. Place cheese on top of each patty. Put in oven until cheese is melted.
Meanwhile, toast buns in griddle (I buttered half the batch of buns, other half I left plain). Place patties on browned buns and top with a couple of slices of avocado. Serve warm.
Banh Mi Spring Rolls
Makes 4-6 rolls
6 oz. firm tofu /2 tsp low-sodium soy sauce/ 1/2 c. thinly sliced shiitake mushroom caps /3 -4 TBSP of your favorite Thai peanut sauce/ 1 TBSP canola oil / 2 TBSP minced fresh ginger / 2 TBSP minces scallions / 1 TBSP minced fresh garlic / 1 /2 matchstick-cut carrots / 1/2 c shredded romaine lettuce / 1/2 c matchstick-cut cucumber / 2 TBSP minced fresh cilantro / 2 TBSP minced fresh mint / 6-8 spring roll wrappers (8-inch)
Brown tofu and and mushrooms in soy sauce and oil in a nonstick skillet breaking up tofu with spoon until it’s like ground meat and lightly browned, about 5 minutes or so. Add ginger, scallions and garlic. Stir-fry about 1 minute. Remove from stove and let cool. Mix tofu mixture with carrots, lettuce cucumber, cilantro and mint and thai peanut sauce. (Avoid any sauce with HFCS). Mix well.
Soften wrappers one at a time in hot water until soft, about 15-20 seconds. Place 1/2 c tofu mixture in the center of each wrapper; roll like burritos and slice in half. Serve w/ sauce. I add sriracha on the side.
Both of these recipes were inspired by Cuisine Lite- Fresh and Fabulous