Just wanted to post another invitation to follow me at my new website, lmwellness.com. I notice that there are still a number of people who are visiting this site (kimthedietitian.com), yet I have not posted in many months. I fear they must think I am lazy! Not so. I have just been posting in a different place. Join me there!
Category Archives: Food Finds
I came home hungry today with no patience for a complicated lunch preparation. The wrap I made was so easy, and this was the best lunch I have had in weeks! I had leftover roasted veggies – always a good idea – and the homemade hummus was leftover from the weekend.
The wraps I found are new at my grocery store. They are high in fiber and protein and made with sprouted wheat instead of flour. As long as you tolerate wheat, this is a great choice since it is less processed than flour products.
Sprouted wheat tortilla (or other kind)
Hummus (homemade is easy; try the Barefoot Contessa’s super quick and delicious hummus recipe)
Roasted veggies (I used mushrooms, fennel, red onion, eggplant, and carrots)
Just wrap and eat!
One of the biggest problems with eating healthy is lack of planning. I’m not talking about the kind of planning some people do: make a list for a week of meals, go to the store and buy the ingredients, cook all afternoon on Sunday to prepare for the week, freeze some . . . .
No, no, no! That is definitely not what I mean by planning. Most people will not do that. They don’t have time, or quite frankly, there are other things they wish to do with their precious spare time.
When I talk about planning, I mean the basics. Just be prepared for those times when you are starving, creativity is limited, and there are very few options in the refrigerator and/or pantry. That means you must go to the store sometime! That also means you must keep a few staples on hand and have a few ideas for quick meals that can be made with these basics.
Some items I keep on hand for times like this, mostly non-perishables or foods that last a while before going bad:
canned salmon (I like the red, not the pink)
plain fat-free or 2% Greek yogurt
whole grain tortillas
Today was one of those days for me. I was so glad I had at least attended to this level of planning. I came home hungry and needed a hearty snack. It was so nice to be able to open a can of salmon, add a chopped cucumber (from our little garden), a little onion and avocado, some plain Greek yogurt and a dash of seasoning to create this beautiful and satisfying mini-meal. Now I think I will make it until dinner!
An article about whole grains published recently by the Harvard School of Public Health offers a helpful, easy guideline for choosing healthy whole grain products. The simple indicator:
For every 10 grams of carbohydrate, there should be at least 1 gram of fiber. For example, a product that contains 23 grams of carbohydrate per serving should have at least 2.3 grams of fiber. Easy! Just simple grade school math. The 10:1 ratio is based on the ratio of carbohydrate to fiber of whole, unprocessed wheat. Researchers found that products that met the 10:1 ratio usually had less sugar, sodium and trans fats than the ones that didn’t.
I shared this information with Peter, and this morning I noticed this package in a prominent spot on the counter. I knew this was his way of saying, “Look at what I found, Miss Smarty Pants!” Yes, he is smart. The carbohydrate:fiber ratio is 40:6, better than 10:1, and there is no added sugar. There are nuts and raisins in it too – sounds delicious! Bravo for Peter.
I checked the cracker aisle a few days ago and found that Triscuits are now available in many new varieties. My favorites, which meet the 10:1 goal, are the two below. They have a very short ingredient list of all natural food items. They taste good too!
I presented this topic in my groups this week, and several participants requested the link to the article I referenced (“10 Healing Herbs and Spices” from Reader’s Digest). There are probably no miracles here, but many helpful tips for supplementing healthy eating naturally.
This is the time of year I buy nuts in the shell, mainly because I like the look of them in a bowl during the holidays. Good reason, right?
Maybe not, but there is actually a healthy benefit to buying them this way. Simply put, it makes it less likely to polish off massive quantities when there is work involved. How easy it has been for me to go back for another handful of walnuts when they are already conveniently pre-shelled!
But walnuts are good for us, aren’t they? Yes, they most definitely are. They provide healthy fats – in fact they are highest in Omega-3 fats of all nuts – and studies show benefits for vascular health. Still, they are quite dense in calories, and although I do not recommend focusing obsessively on calories, they still do matter. Even the healthiest foods will cause weight gain when we eat too much of them.
So here I am cracking nuts. It’s a lot of work, but I actually enjoy it. It makes my nut snack more of an event than a quick grab-and-go mouthful that is over in a flash. I feel more mindful automatically, simply because each bite takes work! Reminds me of churning ice cream when I was a kid. After all that elbow grease, it just tasted better.
Pomegranates are another healthy “fun food” for me. I recently rediscovered them – don’t think I have had one in years prior to a month ago. Wow, they take some work to get to the juicy seeds! That’s just part of the fun. They squirt all over as I tear them apart, so I have to be careful not to get stains all over my clothes. Again, it is a great attention-getter – you simply must pay attention.
If you have never had one, you will be pleasantly surprised by the fruity taste and crunch of the seeds. Just be sure to wear an apron (or a bib!). Pomegranates are rich in antioxidants and lots of health promoting compounds, so eat up!
Here I am working hard to mine out the seeds. I put them in my plain Greek yogurt. You can’t see it, but I just squirted juice all over my shirt. Oh well. It was worth it.
All kinds of squashes are appearing in the grocery stores now – yes it is really fall already. In the interests of not serving another side dish of green beans, broccoli, or cauliflower, I picked up a spaghetti squash (the one with the “thready” interior, like spaghetti).
I cut it in half, removed the seeds, and baked it cut side down in a roasting pan coated with olive oil at 375 degrees for about 30 minutes. When it was fork tender, I removed the threads from the shell and added a tablespoon of butter, a teaspoon of pure maple syrup, and salt to taste.
This was really, really good. Try it. I promise you will like it, unless you hate squash. Even if you THINK you hate squash, you may love it if you give it a try. This is your chance to show your risk-taker side, channel your inner adventurer, face danger head-on, and live on the edge . . . ! 🙂