Rant about Nutrition and Media. And then a picture of Ellie.

I was driving in the car the other day and the radio announcer said that if I stuck around I could find out the 5 foods that I could eat to make "belly pooch" disappear. I turned the radio in disgust. The idea that you can eat something and fat goes away is ridiculous, and yet this is what the majority of the country is bombarded with constantly - and people wonder why our country is confused about nutrition. This information might have somewhere come from a scientific study, and like the old game of telephone it has gotten horribly distorted --- or it could just be insanely wrong. I know girls who have posted transformational weight loss pictures on instagram, and then the next thing they knew they saw those very pictures as ads for weight loss drugs.

I read in my Journal of Nutrition and Dietetics, that the FTC came out with a guide for evaluating weight loss claims. This! This! If you see any of these - run, so fast.

1) 2+# weight loss/week for more than a month without dieting or exercise
2) Weight loss, no matter what you eat
3) Permanent weight loss, even after you stop doing the plan/product
4) Blocks the absorption of fat/calories for substantial weight loss
5) Lose 3+#/week for more than a month
6) Substantial weight loss for all users
7) Weight loss by wearing a product or rubbing it on skin

Bottom line is use common sense --- if it seems too good to be true, it probably is! Ok rant over, here's a picture of Ellie to make up for my crazy nutrition opinions! She hates suitcases/traveling/leaving.

Shrimp and Roasted Corn Salad

Summer is the time for salad!! I have a great recipe for you - light and delicious! Adapted from this Epicurious recipe. 

Shrimp and Roasted Corn Salad

4 ears corn

2 T + 1/4 c olive oil

1# cooked shrimp, tails removed

1/2 red onion, diced

1/4 jalapeno, minced

3 T coriander

juice of half a lemon

1 T white wine vinegar 

4 c romaine lettuce, washed and torn

... Preheat oven to 400 degrees. Cut corn off cob and toss with 2 T olive oil, sprinkle with salt. Place on a cookie sheet lined with foil. Roast for 30 minutes, stirring halfway through. Combine corn, shrimp, onion, jalapeno, and coriander. Whisk together lemon juice, white wine vinegar, 1/4 c olive oil, and salt/pepper. Place corn mixture on top of romaine and then top with dressing. Enjoy!

http://idontwantrealism.tumblr.com/post/77427282376

I saw this last week and I thought, "Oh yes, I have a blog"

I know, I know - but, Tortilla Soup!

Remember how I have a blog? Maybe not to much lately. Work has been crazy - but I guess that's what happens when you quit your job of almost 8 years. More on that later.

I have neglected this, however, I come bearing gifts - the best Tortilla Soup recipe ever. This recipe comes to me by way of my mother (all the best ones probably will), and I think it is actually from Neiman Marcus...? Don't ask me in what capacity, I'm just trying to give credit where credit is due. So, I realize that it is summer - and tortilla soup doesn't really scream summer (especially in Arizona) - but sometimes you just want some soup.

So, I haven't posted in forever. I am posting a recipe out of season. ANNNNND I didn't take any pictures of said soup. I ate it too fast. I blame the fiance, but then again, I am much to blame as well. But, know that the no pictures thing, indicates that it is the best soup ever, and even though I made a ton of it, it was gone in a matter of days. Each time I heated some up, I was like - oh, I need to take a picture of this, and then oops, it was gone. So, here you go!

Tortilla Soup
2oz taco seasoning
1/2 yellow onion, diced
1 carrot, diced
1 celery stick, diced
1/2 green pepper, diced
4 cloves garlic, minced
1/4 stick butter
49.5oz broth (chicken, veggie, whatever)
1 large can stewed tomatoes
1 c picante sauce
6oz shred cheddar cheese
1 large raw chicken breast, diced
1 c heavy cream
10 corn tortillas, shredded
... Saute onions, celery, carrots, pepper, garlic, and taco seasoning in butter over medium heat. Add chicken stock, corn tortillas, and diced chicken and boil for 15 minutes (watch soup pot, so the tortillas don't sink to the bottom and burn). Add picante sauce, tomatoes, and cheese. Simmer 30 minutes (again watching that tortillas don't sink and burn on the bottom). Add cream and simmer another 30 minutes. Garnish with crumbled tortilla chips.

Here's a picture of Ellie to make it better. 

Momma's Caesar Salad

Caesar Salad is delicious. But my mom's Caesar salad dressing --- that is a whole 'nother level. I made it the other night to sit along side turkey cutlets and buttered egg noodles and the salad stole the show. Maybe because it is 100+ degrees outside. But none the less, you need the recipe. Don't be scared by the anchovy paste. It's worth it.

Momma's Caesar Salad Dressing
3 inch anchovy paste
1/4 t salt
3 cloves garlic, minced
1/4 c olive oil
juice of half a lemon
1 T dijon
5 dashes worscheshire
3 T parmesan, shredded
Fresh pepper
... Add the last 2 ingredients to washed and dried lettuce. Mix the remainder of the ingredients well. Toss on salad (do not "serve on the side" - gross), serve immediately.

So easy, so delicious!

Go-To Chipotle Order

This blurry photo is my ultimate chipotle bowl. I thought I would share my go-to bowl with you guys, because we all have one ----

• Veggie bowl to go
• White rice .... I love brown rice in general, but it is a sin to choose this at Chipotle. You've been warned.
• Black beans
• Fajita veggies (if you are ordering this on a date, you better have your signif other eat some of these too...)
• Mild and corn salsas
• Sour cream
• Guacamole (not extra if it's a veggie bowl!!)
• "As much lettuce as you can stuff on there" -- as you can see above. I find that this makes me feel better about eating the whole thing. It's like salad!

What's your go-to chipotle order?

PS - I've heard their margaritas are delish -- true?! I don't know, I've never tried them... 

The Intentional What?

The idea of a blog title was often something that kept me from starting a blog. "But what will my blog be naaaaaamed?" she thought in a whiny voice. Then she went and had some ice cream because she couldn't think of a name. The intentional plate is something that came to me out of a common conversation that I have with many of my patients. As a registered dietitian, I often talk about intentional eating. This is directly in opposition to going into the kitchen and grabbing a handful of walnuts/craisins/cereal/etc and then going back to whatever you were doing. This grabbing and eating and going often leads to more grabbing and eating and going and is the source of many an extra pound. Because one handful is not bad. But it is also not intentional. A fitness instructor of mine once said, "Eat things because of what they have in them, not because of what they don't" -- this is the truth. I don't care how much is NOT in diet soda, but what are you getting from it? Nada. Eat intentionally, things that are going to make you feel better after you eat, not worse.

This is a sentiment that I like to try and apply to all parts of my life. Not to let anything just be in life because it is - but have it be intentionally there, to make you better. And if there is something in your life that serves no purpose, that is not filling you up, that has no greater meaning - get rid of it. Make room for something else in your intentional life. I often encourage patients to go for a walk first thing in the morning or to be active in anyway, to set a tone and an intention for the day. Often this leads to an overall better, more productive day. Not to be confused with busy. I have to work to keep the glorification of busy OUT of my life.

So, the intentional plate it is.

Also this is a picture of my dog, Ellie, holding one of her toys. I am intentionally putting it here. Because I like it. The End.

Roasted Chickpeas

Something about Monday just calls for chickpeas, ammmiright? Just me? That's okay too. Roasted chickpeas are the best snack - crunchy, salty and fiberous! I sense that even after only a few posts you are realizing my deep love for fiber. Regulates digestion, lowers risk for high cholesterol, diabetes... I can go on but in another post. This recipe I make at least twice a week for a quick and nutritious snack, and was originally inspired by this post.

Roasted Chickpeas

1 can garbanzo beans

4.5 t olive oil

1 T apple cider vinegar

1/4 t kosher salt

1/4 t onion powder

1/4 t garlic powder

...Mix all together and bake at 400 degrees on a silpat or foil-lined baking pan for 30-35 minutes. 

Favorites (1 & 2)

1. Hot Air Balloons

I rode in a hot air balloon once. I was in 6th grade on spring break in Charlotte, North Carolina. I hated it. Wanted to stay in the basket and not look out. Why would anyone want to look out? Oh, and it was cold. So riding in them, not my cup of tea. But sometimes when I am driving to work, I see dozens of hot air balloons in the sky. I have over an hour long commute, so when I see these balloons, it makes my day. It's the most beautiful thing. 

Please don't ask if I took these while I was driving. I know, I know. 

2. Quotes
I collect quotes like some people collect ... stamps? Do people do that? I think so. Anyway, I love a good quote. This TS Eliot quote I read for the first time off of Flora and Fauna - she also has a cute family, I don't know what it is with me and bloggers with cute families, I just can't get enough. Anyway, the quote is a keeper:

I said to my soul, be still and wait without hope, for hope would be hope for the wrong thing; wait without love, for love would be love for the wrong thing; there is yet faith, but the faith and the love are all in the waiting. Wait without thought, for you are not ready for thought; so the darkness shall be the light, and the stillness the dancing. -- TS Eliot

Smoothies and Too Hot Summer Runs

Two Saturdays ago, I went on a 5K jog around the canal at 9am. I felt accomplished afterwards (might have bragged to the fiance for a couple of days) but also like I was at the edge of death related to the insane heat outside. I should have gotten a clue based on the fact that I live in the desert, but alas. So yesterday I thought I would outsmart the heat and got up to run at 7am. Haha heat, I'll show you!

I had to check the weather after my run, because it seemed even hotter than last week! The uplifting part of this picture is the fact that the lows are still in the 70's... not looking forward to the nights in the future that only get down to 95. Please, please don't say "It's a dry heat". Thank you. 

Don't be fooled by the 2-3 trees that are in this picture, my running route was completely devoid of shade! Leading me to run 2.6 miles and walk the last half mile. Yowza -- Heat 1, Danielle 0. My plan next week is to move the run to a tree-lined street and see if I can have a bit more endurance. 

This crazy heat leads to feeling like I want to drink smoothies all day long for each meal. I don't do that, it sounds too much like one of those insane juice cleanses. I have yet to meet a dietitian who believes in those things, I'm sure they are out there but the majority of us just want you to eat food. And maybe a few extra smoothies for the summer to stay cool and refreshed. 

Summer Refresher Smoothie

1/2 banana

3 strawberries

1 kiwi

1/4 c mango

1/4 c yogurt

1/2 c orange juice

... Blend and enjoy!

What's great is that smoothies are so flexible. You can use whatever fruit you have hanging around. Don't have OJ? Use another juice or milk! You can use regular yogurt, greek yogurt, plain or in whatever flavor you have hanging around. Or omit it all together. However, you'll miss out on protein without the yogurt and thus you won't feel as full, but it will still be plenty refreshing. I also sometimes pour in an Emergen C, both when I am feeling sickly or when I need some extra recovery after a workout.  

A note about blending versus juicing: I love a good cold pressed juice, however, please note that when you juice fruits you remove the fiber. Fiber is one of best reasons to eat fruit, other than it being delicious. I could go into a tangent about how great fiber is and how much it does for your body, but I won't - just suffice it to say, it's healthier with the fiber in there. Blending doesn't remove the fiber, so when you can blend, I highly recommend it. 

Lastly, did you notice that my smoothie was in a Magic Bullet?! Those things are the jam! Mine is super old, but I couldn't not buy it - after all, the informercial was the best thing to watch. Like better than some TV shows. Anyone? Anyone? 

This lady was meant to encourage you to buy the magic bullet. SOLD!