At Long Last - A New Post!

Whew! Ok, Good Lifers – I am BACK! Please accept my most sincere apologies for the hiatus. My excuses are futile.

In an effort to win you all over and get myself back into your good graces, today’s post is a new installment for the “What’s on Your RD’s Plate?” series.    For more on this topic, feel free to check out these similar posts from the past.

             

I’ve been cooking at home a lot more these days. Please try to conceal your gasps of astonishment but yes, it’s true – even dietitians eat out from time to time! J

Back to the topic at-hand – I have numerous reasons for the spike in home-cooked meals these days: 1) my little family (the Boyfriend + puppy) have moved into a new home with a nice, newly updated kitchen that I love using; 2) cooking at home is SO much more economical; and, 3) I’ve discovered in my recent dining out experiences that I can prepare the same entrée that's just as tasty (and probably healthier!), than the one I’m paying top dollars for in a restaurant. Sure, it takes a little planning but with practice, it gets easier. I promise!  

Today’s meal was inspired by a craving for Thai cuisine and inspired by the following recipes that I found online:

          Clean Eating Magazine Thai Lime Chicken

          Epicurious Thai Cabbage Salad

          CD Kitchen Asian Cabbage Salad

My recipe result = macadamia + almond-encrusted chicken breasts with Thai cabbage salad and wilted spinach over barley. Eater’s final consensus = delicious! J

Take a peek at the plate:



eating the rainbow

What's in Today's Smoothie?

Good morning folks!

It had been a while since I’ve highlighted my favorite breakfast – the green smoothie – so I thought I’d let you know some of what I’ve been tossing in the blender as of late…

Today’s Recipe:

• 1/2 cup Blueberries
• 1 Peach
• 1/2 Banana
• 1 1/2 cups baby Spinach
• 2 Tbsp. Chia seeds
• 8 oz. plain low-fat Kefir

Combine fruit with chia seeds and Kefir. Blend until smooth. Then add spinach and any additional liquid as needed. Blend, pour, enjoy!

For anyone new coming into this, feel free to check out my first post on the benefits of green smoothies and the many reasons why I enjoy them as often as possible! 

So what’s so special about this smoothie? Quite a bit, it turns out. Let’s break down the ingredients and explore what makes this drink such a superhero among a world of bad-for-you beverages.

Food for Thought

Whilst perusing through some nutrition photo files that I’ve saved over the years, I came across one in particular that always strikes a chord:

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After reading this again, my thoughts are brought back to a past blog post on the topic of clean eating. There is and will always be one simple truth about good health – you just cannot get healthy without eating healthy. You can sweat it out at the gym for hours each day, but if you follow that with a trip through your local drive-through, your hard work will be for naught. Food is the biggest ticket in establishing good health. If you fuel your body with garbage, your body will show it. If you eat healthy and fresh foods, your body and skin will glow with wholesome health that gives you boundless energy, a clearer mind and a greater overall feeling of happiness!

Are you considering more about trying to clean up your diet? It can seem a bit overwhelming at first, especially if you have a lot of changes to make. The best advice I know is to take small steps. Make little changes every day and don’t beat yourself up if you make mistakes. No one is perfect and we all make mistakes. The key is understanding that it’s what you do the majority of the time that counts the most.

I don’t know about you, but even something as simple as some text typed over an apple has given me some renewed motivation to do better by me. I suppose the old adage is right – an apple a day… J

What's on Your RDs Plate?

Happy Friday and the 1st day of June, Good Lifers!

The week before Memorial Day weekend, some great friends of mine brought a new, precious little boy into the world! He looks like an angel and according to the new Mom and Pops, he’s been acting like one too – so far anyway. J



Liam Noble - isn't he the cutest?!



What does this have to do with food and nutrition?

Well, I signed up to help the new parents by bringing over some tasty eats. Having a newborn around can certainly throw a kink into what used to be your “normal routine”! There’s an awesome website resource available called Meal Baby – it’s an online FREE meal registry that creates a calendar for friends and family to sign up to bring meals to a family in need – read more about it here: About Meal Baby.

Since my friends are not picky eaters and frequently enjoy vegetarian, I signed up to bring a roasted vegetable enchilada casserole – something fresh, but also easy to freeze and save for later in case their fridge was already packed. As a small addition, I threw together some no-bake energy bites to serve as something quick and easy to grab up during some late-night or early-morning baby feedings.

Both recipes are chock-full of nutrients to nourish the recovering and breastfeeding Mama – and super tasty to boot! So naturally, I made enough for my own little family of 2 to have some for our own! J

Check out the recipes after the jump...

April Showers bring May Flowers, more Farmers’ Markets, and a crowd of Holidays to boot!

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Well for some reason, the last few weeks of April felt more like the normal temperatures for March, unlike the March temperature which soared into the 80's and even the 90's on more than one occasion! Nevertheless, our flowers are blooming and thankfully we’ve gotten some very much needed rain over the last few weeks.

Back in March, I listed for you all of the Farmers’ Markets that opened up in April. A few were left off that list, so I’m including them all for you now. Just in time for the First of May! Check out this link here for all of Richmond’s Farmers Markets.  There’s bound to be fresh, local produce near you!

What about some other exciting events in May?

How about Cinco de Mayo!

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Translated as the Fifth of May, this holiday is a celebration of Mexican heritage and pride and to commemorate the cause of freedom and democracy during the first years of the American Civil War. Contrary to widespread popular belief, Cinco de Mayo is not Mexico's Independence Day—the most important national patriotic holiday in Mexico—which is actually celebrated on September 16.

In any case, I’m a huge fan of Mexican cuisine so in celebration of this Saturday, here are a few tasty (and healthier) versions of some classic Cinco de Mayo recipes...

Spring into the Season!

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I could never say that I prefer one season more than the others, with each having their own special qualities; but Spring is definitely one of the most exciting to me. It’s exciting because, along with the warmer temperatures and longer days, the earth starts to come alive again. Trees and flowers blossom, gardens are reborn… there are signs of transformation everywhere and promises of abundance to come.

It’s something about Spring that brings people back to life as well. Everyone becomes cheerier, perhaps from a little extra “spring in their step” (pun intended)! J Moreover, maybe it’s more than a coincidence that with the Spring season also comes Easter and Passover – two holidays that highlight messages of hope and renewal.



http://gosoutheast.about.com/od/tripplanningmaps/ss/springtrips_8.htm



So with these rejuvenating thoughts in mind, I’d like to present to you with some healthy, Spring-inspired recipes (some with some traditional holiday flair). Check them out after the jump, then post a comment and let me know what you think! J

A GLC Philosophy

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So perhaps you’ve attended some of our classes, perhaps you’ve had a private consultation with me – Chloe, RD – or, perhaps you have only checked in here once in a while to read my blog (Thank you! I appreciate it J). If simply the latter of the three is true, you might find yourself wondering a little about what all we stand for at the Good Life Center. Today, I’d like to take a little time to explain a part of what we advocate, an eating philosophy that supports our efforts in helping you achieve a healthy lifestyle. I’m talking about CLEAN EATING.

  



Front-of-the-Box Misconceptions Revealed



This term has become a bit of a “buzz-word” lately among wellness communities and with good reason! Today, our supermarkets are riddled with products that (to be honest) are not even real food! They are products of science, not nature, and they are injected with dyes and other chemicals not meant for the human body. If you can’t pronounce the words in the ingredient list, do you think your body really knows how to digest it? So this brings us to the concept of clean eating. Clean eating is all about choosing foods that are natural and wholesome – particularly foods that are free of chemicals, additives and preservatives, and devoid of refined, processed ingredients.

This eating style has some distinct benefits which include: advancing your chances of maintaining a healthy weight; gaining better control of blood sugar; and, improving blood pressure and cholesterol levels. There are some additional perks that come along too, like increased energy, clearer skin, improved sleep and enhanced clarity of mind. I’m intrigued – how about you?

Super Bowl Snacks Made Lighter

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Did you know that Super Bowl Sunday is the biggest eating day of the year after Thanksgiving? According to the Calorie Control Council, this Sunday Americans will be eating 30 million pounds of snacks! That's 11.2 million pounds of potato chips, 8.2 million pounds of tortilla chips, 4.3 million pounds of pretzels, 3.8 million pounds of popcorn and 2.5 million pounds of nuts. And did you know that the Monday after the Super Bowl, there’s a huge spike in sales of antacids? That’s no surprise given that Super Bowl party foods are usually high in fat, sugar and sodium...

But your Super Bowl spread doesn’t have to feature only high-fat, high-calorie, indigestion-causing foods. This year, let the players beat themselves up on the field and save your own waistline from injury by making a few lightened-up dishes with nutrient-rich ingredients.

Below are some recipes I found online. (I’ve even included some desserts!)

Nutrition Tip of the Day

Happy first day of February! (or is it April?!) It's entirely too beautiful a day to be cooped up indoors... But alas, duty calls. So what better reason do I have than to give you the GLC Blog's very first Nutrition Tip of the Day!

Enjoy!