June 27, 2017 · 8:26 pm

Find something healthy AND delicious!

One meal I really try to be conscious about what I’m eating is lunch. For me, lunch is an easy meal to just eat junk or graze through random leftovers. It is also an easy meal for me to get some servings of vegetables in, if I make a conscious effort.

I’ve found lots of easy ways of putting veggies in my lunch.

-Having carrot and celery sticks for dipping in peanut butter or ranch ready to go.
-Throwing leftovers on top of a bed of greens for a salad.
-Microwaving some spinach down and mixing that into whatever else I’m eating.
-Mixing some microwaved frozen mixed veggies into my noodles or soup.

However, over time, I’ve realized something very important. It has to taste good! If it doesn’t, I won’t eat it. Today, I mixed a random assortment of stuff from my fridge onto some lettuce. I was trying to clean out my fridge, so it was an odd mix. Usually that works out ok. Today, not so much. And guess what? I ate about half and threw the rest away.

My point is: don’t buy a bunch of food you don’t like just because it is healthy. Find the “healthy” foods (fruits, veggies, whole grains) that you enjoy and focus on those. Eating healthy should still be delicious and enjoyable!

Happy eating!

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June 22, 2017 · 3:26 pm

Asparagus, Red Pepper, and Goat Cheese Frittata

Sorry I’ve been MIA for a couple months. I’ve had several projects taking up my time, including a nutrition project I’m hoping to share with you all very soon.

Whenever I think about frittatas, I picture Harrison Ford in the movie Morning Glory. If you haven’t seen it, he plays a crusty old man who drives a young TV producer crazy with several antics, including making a frittata.

Making this frittata shouldn’t drive you crazy. Frittata are actually quite easy. And it’s a one pan dinner. Cook up your veggies in a skillet, add you eggs, then slide that same skillet into the oven. So make sure your skillet is oven safe before you start, or you might be very sad. And as Harrison tells us in the movie, you can eat frittata warm or cold.

You can mix up any assortment of vegetables, meat, and/or cheeses. I liked these spring inspired flavors. Enjoy!

Asparagus, Red Pepper, and Goat Cheese Frittata (Serves 4-6)

Asparagus, Red Pepper, and Goat Cheese Frittata

1 bunch asparagus, chopped (12-16 oz)
¼ onion, chopped
2 roasted red peppers, chopped
2 ounces ham, diced (optional)
2 cloves garlic, minced
2 cups chopped spinach
6 eggs
2 tbsp skim milk
⅛ tsp salt
¼ tsp pepper
1-2 oz goat cheese, crumbled

1. Coat a large oven safe skillet (cast iron works well here) with cooking spray. Preheat oven to 400.

2. Heat skillet over medium high heat. When hot, saute aspragus, onion and ham until vegetables begin to get tender (about 3-5 minutes). Add in garlic and spinach. Saute, stirring, for 1-2 minutes, until spinach starts to wilt.

3. In a bowl, whisk together, eggs milk, salt, and pepper. Pour egg mixture into skillet with vegetable mixture. Cook for 1-2 minutes, until edges of eggs begin to set.

4. Sprinkle goat chese over top of eggs. Put skillet in oven for 8-10 minutes, or until eggs are set. Let cool slightly before serving.

Nutritional Information (Amount per serving):

Calories: 186
Protein: 16 g
Fat: 11 g
Saturated Fat: 5 g
Cholesterol: 289 mg
Carbohydrates: 7 g
Fiber: 3 g
Sodium: 566 mg

Source: Adapted from The Kitchn

Recipe notes: The best part of frittata is you can throw in whatever you have on hand. This is a great way to use up any leftover meat, veggies, and cheese you may have floating around your fridge. And if they are leftovers, you won’t need to “cook” them, just reheat as you cook the eggs.

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March 11, 2017 · 2:03 pm

What’s the deal with eggs?

Q: I just read this article about nutrition and eggs. While I don’t particularly like eating eggs, it was intriguing to me. What are your thoughts on the incredible, edible egg?

A: This was a very interesting article. Thanks for sharing it with me.

On the whole, I think there is enough research out there that shows one egg per day is safe for MOST people. There are hyper-responders, as mentioned in the article, who may need to be more cautious. Eggs are a great source of protein. And they are generally a “filling” breakfast, which can be helpful for those trying to limit calorie intake.

I think this article points out something critical about almost all nutrition recommendations/advice. Very little in nutrition is black and white. Consumers are always looking for “eat this, not that” advice. But it isn’t that simple. There are better choices, but it always depends on what you are comparing it too.

I really like the quote from Dr. Willett at the end. “In terms of health, they {eggs} seem to be in the middle somewhere.”

So, enjoy your eggs occasionally. But that doesn’t mean you need to eat only eggs for breakfast forever.

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March 3, 2017 · 2:58 pm

Put Your Best Fork Forward!

It’s March which means it is National Nutrition Month! This year’s theme:

nationalnutritionmonth2017-2

I love the idea of putting your best fork forward. It means doing what is best for yourself, every day. Make choices that count, make you feel good, and help you become the person you want to be. Here are 3 tips for putting your best fork forward this month and any time.

1) Plan ahead. Good nutrition and health doesn’t just happen. Make a menu, write a grocery list, prep veggies ahead of time, join a gym, buy workout equipment, etc. Think through what it takes to eat and feel the way you want, then take steps to doing that. Set yourself up to succeed.

2) Move on from a set back. Did today get the better of you? Not feeling like exercising this morning? A party at work led you in the path of a bunch of sweets? It is OK. I repeat, it is OK. But move on. Don’t let one side step from your plan turn into a complete new path. Step back on track with you next choices and move on.

3) Start your day out right. Try to start you day with a good for you breakfast or exercise. A good choice first thing in the morning can really help set the tone for your day. I’ll admit, I don’t LOVE exercising. It’s work, guys! But, I do love how I feel the rest of the day when I do exercise and get myself going on the right foot.

And in that mindset, here’s a delicious smoothie I tried this morning that helped set me up for success today.

Berry-Beet Smoothie (Serves 3-4)

Berry Beet Smoothie

¼ cup orange juice
1 cup plain or vanilla fat free Greek yogurt
1 ½ cups frozen mixed berries
1 medium raw beet, peeled chopped into chunks
1 bunch beet greens, large stems removed
1 banana, frozen
Water or skim milk, as needed

1. Layer ingredients in order in a blender. Start blender on low, then gradually increase speed as needed to get smooth consistency. Leave blender on each setting at least 30 seconds. Add water or skim milk if needed to thin out the smoothie. Enjoy!

Nutritional Information (Amount per serving):

Calories: 158
Protein: 12 gm
Fat: 1 gm
Saturated Fat: less than 1 gm
Cholesterol: 5 mg
Carbohydrates: 28 gm
Fiber: 5 gm
Sodium: 114 mg

Recipe Notes: I just squeezed a fresh orange and pulled some of the pulp in too. Bottled orange juice would be fine. I used plain yogurt. It tasted fine to me, but the kiddos around me were a little less thrilled. The vanilla yogurt with its extra sweetness would have helped them. I just used the greens from my bunch of beets, then roasted the extra beets up for my lunch. You might not need extra liquid; it will depend on how thick your yogurt is and how strong your blender is.

Source: adapted from Cooking Light

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February 25, 2017 · 2:56 pm

Q&A: Sources of Omega-3’s

Q: Is it okay to take a flaxseed oil pill and a fish oil pill (omega 3 fatty acid) both at the same time? Or is one a better supplement than the other?

A: Great question!

We need to first talk about fats. There are 3 kinds of fats for our discussion: saturated, monounsaturated, and polyunsaturated.

Saturated fats: Generally bad for our health, we want to limit these kind. They are found generally in animal products and solid fats, like butter, whole milk, meat.

Monounsaturated fats: Generally good for our health. They are found in olive oil and avocados, among other foods.

Polyunsaturated fats: There are several kinds of polyunsaturated fats. These are generally good for our health as well, but we want to have the right “mix”. In our diets, we mainly talk about omega-6 and omega-3 fatty acids. As Americans, we eat too much omega-6 fats, which are found in vegetable oils. Omega-3 fatty acids also have several types, including ALA, DHA, and EPA. These are also found in some vegetable oils and fish.

Now, how much do we need to eat each day?

Saturated fat intake should be kept to less than 7-10% of calories. For an 1800-200 calorie diet, that would be 14-22 gm per day.

There aren’t specific recommendations for monounsaturated and polyunsaturated fat intake. However, total fat intake should be 25-35% of calories. If you account for saturated fat intake as above, that leaves 15-25% of calories for unsaturated fats.

The World Health Organization has recommend some daily amounts of omega-3’s. They recommend 0.3-0.5 grams of EPA and DHA and 0.8-1.1 grams of ALA daily for general health. For specific conditions, you can read more information here.

With all that information, back to the original question.

First, it is probably fine to take both supplements at the same time. However, I don’t know that it is entirely necessary. I’d compare the amounts in each one with the above recommendations.

I might say the fish oil is better DEPENDING on the composition. Flaxseed oil is high in ALA, but not EPA and DHA. Fish oil should have EPA and DHA as well as ALA. To truly compare them, I’d look at the labels and see the total amount of omega-3’s and types in each one.

AND, I would feel remiss if I didn’t say you don’t HAVE to take a supplement. The American Heart Association recommends eating fatty fish at least twice weekly as well as other food sources of omega-3’s, such as tofu, walnuts, and canola oil.

Hope that helps!

Have any nutrition questions? Need help with meal planning or a special dietary need? Send your questions to me at kimberlykmarsh(at)gmail(dot)com, and I will answer them in upcoming posts!

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February 16, 2017 · 5:07 pm

Getting back on (or staying on) track

How are your New Year’s health resolutions (or word-solutions) coming along? Are you still on track, or did you fall prey to “Fall of the Bandwagon Thursday” and “Fat Friday” (mentioned in an earlier post)? If you aren’t where you’d like to be, never fear! Here are some tips to help you get back on track. If you you are still cruising along, great job! You can still use these tips as motivators to keep doing what you are doing.

1) Realize change doesn’t happen overnight. You aren’t going to magically not want chocolate, sugar, coffee, or whatever it is you are trying to avoid more frequently. You won’t lose 15 pounds in a month (if you did, go see a doctor because that isn’t healthy). You won’t love getting up early to exercise for the first little while (or ever). Change takes time. Hopefully, you set goals for 2017, meaning you have ALL YEAR to accomplish them. Cut yourself some slack.

2) Focus on the positive little steps you make rather than focusing on any missteps. Even if your progress is two steps forward, one step back, you are STILL getting one step forward in the net. I also like to think of “good” and “bad” choices as two separate accounts rather than one. That way, a “bad” choice doesn’t negate any good. It just fills up the wrong bank. I still have my “good” choices accumulating.

3) Know when to quit. Did you make a goal to exercise and you hate every minute of it and every day is a struggle? Maybe that goal or that exercise program isn’t right for you right now. Be ok to give up on that AND pick a new goal or routine. (That AND is very important). Not every goal is right for every person at every time. Learn about yourself and figure out what is right for you right now. For example, I used to run quite a bit. I had hoped to start running again. But I never can seem to get myself out of bed for a run. A workout video is a struggle, but manageable. So, right now, running isn’t for me. It was in the past, and it may be in the future.

4) Find intrinsic rewards. Exercise (generally) makes you feel more energtic and happier. Eating healthy food (generally) makes us have a more positive outlook. Look for these rewards in your choices rather than just the numbers on the scale, the distances/weight/time improvements, etc.

Hope these tips help you no matter where you are on the goal track. Happy health!

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January 20, 2017 · 2:46 pm

Peanut Butter Quinoa

Shortly after my husband and I got married, we put together a picnic dinner. I was so excited to make a delicious quinoa salad. We started eating, and I noticed my husband wasn’t eating any of my salad. I asked him, and he said he doesn’t care for salads like that. I had just bought a big package of quinoa, and I needed a new way to fix it. I found lots of recipes for casseroles or soups, but not many regular side dishes.

So, I finally took a salad recipe to make this side dish. And it turned out great. This is great with fish or chicken. Or stir in some chicken and make a meal out of it. Enjoy!

Peanut Butter Quinoa (Serves 6-8)

Peanut Butter Quinoa

1 cup uncooked quinoa or 2 cups cooked quinoa
1 tablespoon olive oil
1 rib celery, sliced thin
2 carrots, sliced thin
½ medium onion, diced
1 bell pepper, diced
¼ cup peanut butter
3 tablespoons low sodium soy sauce
1 teaspoon sesame oil
1 tablespoon rice wine vinegar
1 tablespoon honey
dash sriracha
½ teaspoon ground ginger

1. If not already cooked, cook quinoa according to package directions.

2. Heat olive oil over medium-high heat in a large skillet or saute pan. Add celery, carrots, onion, and bell pepper. Saute 5-7 minutes, until vegetables begin to be tender.

3. Mix together remaining ingredients in a small bowl. It is not essential that they combine perfectly. You can heat it in the microwave for 15-30 seconds and they will combine better.

4. Add quinoa and peanut butter mixture to vegetables. Stir and cook until well combined and all is heated through. Serve.

Nutritional Information (Amount per serving):

Calories: 172
Protein: 6 gm
Fat: 8 gm
Saturated Fat: 1 gm
Cholesterol: 0 mg
Carbohydrates: 21 gm
Fiber: 3 gm
Sodium: 253 mg

Recipe notes: You could substitute any vegetables you like. The “sauce” is pretty thick. You could add in some water or more soy sauce to thin it out more, if you like a saucier side. I liked mine fairly thick, almost like a fried rice.

Source: adapted from Ambitious Kitchen

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