This post will be a little different from what I normally do on this blog.
I love New Year's Eve. It is a chance to reflect on the the past year
and make a fresh start in the year to come. Part of the tradition of
New Year's Eve is to make a resolution. We have all made them. To lose
weight. To be nicer. To exercise. To try something new. To accomplish
a goal. I know that I have resolved multiple times to floss every day,
and I have never once succeeded, despite what I tell my Dentist.
(Sorry, Dr. Peters).
I used to think that resolutions were impossible, until three years
ago when I actually kept mine. My resolution was simple: to be
healthier. I didn't set any specific goals, and the point wasn't to
lose weight or get in shape or anything like that. It was simply to
treat myself better, be healthier, and therefore improve my quality of
life.
It started very simply, when I decided to make my mornings less
stressful by packing my lunch, programming the coffee maker, and
picking an outfit for work before going to bed. It took a while to
make this a habit, but once I did, my mornings were less hectic and I
arrived at work in a better mood. From there, I committed to trying to
get at least 7 hours of sleep every single night. For those of you who
know me, I am more pleasant to be around when I am rested and fed!
Bigger changes came after I watched a segment of the Oprah Winfrey
show where Oprah interviewed food expert Michael Pollan about the
documentary "Food Inc." Having my eyes opened to the way food is
raised and produced in this country got me interested in looking more
closely at what I was putting in my body. After doing some research, I
couldn't continue to ignore the realities about the health risks that
our food system present to our society. I started purchasing most of
my groceries organic, and soon after, became a vegetarian.
Changing my diet made a huge difference in my quality of life. Very
quickly, I found that I had more energy and was more productive. My
digestive system worked better. My skin was smoother. I stopped
getting colds and bugs. The increase in energy motivated me to join a
gym, and I fell in love with working out. These days, I have to force
myself to take a day off to rest my sore muscles.
Eventually, making all of these positive changes (and meeting some
amazing people along the way) helped me find the confidence and
self-worth to make some even bigger changes in my life. The thing I am
most proud of is taking the risk of quitting my job and returning to
school full-time. I have always said that if I had it to do over
again, I would have gone to school to be a Dietitian... and now I am
pursuing that dream. I am constantly blown away that I am going to
have the chance to make a career of helping people by doing something
that I love.
In this new year, I challenge you to resolve to make a couple of small
changes in your life that will make you a healthier and happier
person. Start small, and don't be too specific. Once you succeed at
those first few things, make a few bigger changes. I think you will be
surprised at how quickly the domino effect takes place. Never be
afraid to take a leap... to try something new... to take a risk. The
worst thing that can happen is that you won't succeed, and that's ok.
It's what we learn from our failures that makes us who we are.
I wish you all much love, happiness, and health in 2013. I hope that
you will continue to follow my journey as you begin or continue your
own in the new year.
Happy New Year!
Monday, December 31, 2012
Saturday, December 29, 2012
Healthy Broccoli Cream Soup
I hope that everyone had a very Merry Christmas! Despite some sickness in my family and some last minute shuffling around of who was hosting which gathering, I had a really nice time catching up with family members who I don't get to see nearly often enough.
The holidays are a tricky time for eating healthy, and I know I indulged over the last week (My Uncle Steve's savory bread pudding... my Nanny's angel food cake... mmmm). I believe that everything is acceptable in moderation, but sometimes getting back into a pattern of healthy eating can be a challenge after indulging for several days in a row.
This broccoli cream soup is a great "transition food" to get you back on the road to healthy eating. Pureeing the stems of the broccoli gives this soup a rich and creamy taste without all of the added calories, which will trick you into thinking you are still indulging! Even better, this is an incredibly simple and inexpensive recipe to make. Pair a bowl of this soup with half a sandwich or a salad for the perfect warm meal on a snowy winter day.
Broccoli Cream Soup
Serves 4
1 stalk fresh broccoli
1/2 cup onion, diced
1/4 cup all-purpose flour
1 3/4 cup skim milk
1/4 teaspoon salt
Pinch of pepper
1 tablespoon margarine
1 cup 2% shredded cheddar cheese
1. Cut 1/2 inch from stem end of broccoli, and discard ends of stalks.
2. Cut off broccoli buds, leaving as little stem as possible, while retaining the buds in small clusters. Set buds aside.
3. Chop stalk into 1/4 inch pieces.
4. Bring 3/4 cups water to boil in a saucepan, add broccoli stems (not buds) and the onion and partially cover saucepan with lid. Simmer for 7-10 minutes until broccoli is very tender, and remove from heat.
5. Puree the broccoli stems, onion, and cooking water in a blender until smooth, set aside.
6. In a 2 quart saucepan, blend the flour with 1/2 cup of the milk to form a smooth paste. Add the remaining milk, salt, pepper, and margarine and blend until smooth. Bring to a boil over medium heat, making sure to stir constantly to prevent scorching. Allow to boil gently for 2 minutes over medium to low heat until thickened, stirring constantly. Add the pureed vegetable mixture and mix well.
7. While the white sauce is cooking, bring 2 cups of water to boil in a 2-3 quart saucepan. Add the broccoli buds and bring to a boil. Reduce heat to simmer, cover partially with a lid, and cook for about 5 minutes until buds are tender but not mushy. Drain off the water and stir the broccoli buds into white sauce mixture. 8. Once the soup reaches 150-160 degrees, remove from heat, blend in shredded cheese, and serve. Do not let the soup heat above 160 degrees, as the starch granules will break and thin the soup.
Cholesterol 22.22mg
Sodium 324.84mg
Total Carbohydrate 15.87g
Dietary Fiber 2.06g
Sugars 6.97g
Protein 12.55g
The holidays are a tricky time for eating healthy, and I know I indulged over the last week (My Uncle Steve's savory bread pudding... my Nanny's angel food cake... mmmm). I believe that everything is acceptable in moderation, but sometimes getting back into a pattern of healthy eating can be a challenge after indulging for several days in a row.
This broccoli cream soup is a great "transition food" to get you back on the road to healthy eating. Pureeing the stems of the broccoli gives this soup a rich and creamy taste without all of the added calories, which will trick you into thinking you are still indulging! Even better, this is an incredibly simple and inexpensive recipe to make. Pair a bowl of this soup with half a sandwich or a salad for the perfect warm meal on a snowy winter day.
Broccoli Cream Soup
Serves 4
1 stalk fresh broccoli
1/2 cup onion, diced
1/4 cup all-purpose flour
1 3/4 cup skim milk
1/4 teaspoon salt
Pinch of pepper
1 tablespoon margarine
1 cup 2% shredded cheddar cheese
1. Cut 1/2 inch from stem end of broccoli, and discard ends of stalks.
2. Cut off broccoli buds, leaving as little stem as possible, while retaining the buds in small clusters. Set buds aside.
3. Chop stalk into 1/4 inch pieces.
4. Bring 3/4 cups water to boil in a saucepan, add broccoli stems (not buds) and the onion and partially cover saucepan with lid. Simmer for 7-10 minutes until broccoli is very tender, and remove from heat.
5. Puree the broccoli stems, onion, and cooking water in a blender until smooth, set aside.
6. In a 2 quart saucepan, blend the flour with 1/2 cup of the milk to form a smooth paste. Add the remaining milk, salt, pepper, and margarine and blend until smooth. Bring to a boil over medium heat, making sure to stir constantly to prevent scorching. Allow to boil gently for 2 minutes over medium to low heat until thickened, stirring constantly. Add the pureed vegetable mixture and mix well.
7. While the white sauce is cooking, bring 2 cups of water to boil in a 2-3 quart saucepan. Add the broccoli buds and bring to a boil. Reduce heat to simmer, cover partially with a lid, and cook for about 5 minutes until buds are tender but not mushy. Drain off the water and stir the broccoli buds into white sauce mixture. 8. Once the soup reaches 150-160 degrees, remove from heat, blend in shredded cheese, and serve. Do not let the soup heat above 160 degrees, as the starch granules will break and thin the soup.
Nutrition Facts
1 Serving =
Calories 179
Calories from Fat 71.1
- Total Fat 7.9g
- Saturated Fat 3.86g
Sodium 324.84mg
Total Carbohydrate 15.87g
Dietary Fiber 2.06g
Sugars 6.97g
Protein 12.55g
Wednesday, December 19, 2012
Healthy on the Cheap: Snobby Joes
Sorry I have been MIA! Last week was finals week, and I literally spent a week studying non-stop to get ready for them. Since then, I have been catching up on sleep and letting my brain get out of study mode. I am off school until January 7, and I am happy that I will be able to get back to blogging regularly.
In my last entry, I discussed how to eat healthy on the cheap by incorporating fresh produce, meatless meals, and buying whole grains, beans and lentils in bulk. Over the next few days I will post a few of my favorite recipes to give you some ideas of how you can enjoy healthy, flavorful meals without breaking the bank.
Snobby Joes
Makes 6 sandwiches
(Recipe by Post Punk Kitchen)
Meatless sloppy joes are healthier and less expensive than the meat variety. Low in calories and with virtually no fat, lentils provide 6 important minerals, 2 B Vitamins, and protein to fill you up. As if that wasn't enough to make them a nutritional powerhouse, lentils are high in fiber, which helps to lower cholesterol.
The lentils absorb flavors well and provide the perfect texture for sloppy joes. I actually like these better than the meat variety! These are even better the next day, which makes for some excellent lunch leftovers. Pair with homemade baked fries and a salad for a complete meal!
1 cup uncooked green lentils
4 cups water
1 tablespoon olive oil
1 medium yellow onion, diced small
1 green pepper, diced small
2 cloves garlic, minced
3 Tablespoons chili powder
2 teaspoons oregano
1 teaspoon salt
8 oz can tomato sauce
1/4 cup tomato paste
3 tablespoons maple syrup
1 tablespoon yellow mustard
4 to 6 whole wheat buns (optional – for serving)
Put the lentils in a small sauce pot and pour in 4 cups water. Cover and bring to a boil. Once boiling, lower heat and simmer for about 20 minutes, until lentils are soft. Drain and set aside.
About 10 minutes before the lentils are done boiling, preheat a medium soup pot over medium heat. Saute the onion and pepper in the oil for about 7 minutes, until softened. Add the garlic and saute a minute more. Add the cooked lentils, the chili powder, oregano and salt and mix. Add the tomato sauce and tomato paste. Cook for about 10 minutes.
Add the maple syrup and mustard and heat through.Turn the heat off and let sit for about 10 minutes, so that the flavors can meld.
In my last entry, I discussed how to eat healthy on the cheap by incorporating fresh produce, meatless meals, and buying whole grains, beans and lentils in bulk. Over the next few days I will post a few of my favorite recipes to give you some ideas of how you can enjoy healthy, flavorful meals without breaking the bank.
Snobby Joes
Makes 6 sandwiches
(Recipe by Post Punk Kitchen)
Meatless sloppy joes are healthier and less expensive than the meat variety. Low in calories and with virtually no fat, lentils provide 6 important minerals, 2 B Vitamins, and protein to fill you up. As if that wasn't enough to make them a nutritional powerhouse, lentils are high in fiber, which helps to lower cholesterol.
The lentils absorb flavors well and provide the perfect texture for sloppy joes. I actually like these better than the meat variety! These are even better the next day, which makes for some excellent lunch leftovers. Pair with homemade baked fries and a salad for a complete meal!
1 cup uncooked green lentils
4 cups water
1 tablespoon olive oil
1 medium yellow onion, diced small
1 green pepper, diced small
2 cloves garlic, minced
3 Tablespoons chili powder
2 teaspoons oregano
1 teaspoon salt
8 oz can tomato sauce
1/4 cup tomato paste
3 tablespoons maple syrup
1 tablespoon yellow mustard
4 to 6 whole wheat buns (optional – for serving)
Put the lentils in a small sauce pot and pour in 4 cups water. Cover and bring to a boil. Once boiling, lower heat and simmer for about 20 minutes, until lentils are soft. Drain and set aside.
About 10 minutes before the lentils are done boiling, preheat a medium soup pot over medium heat. Saute the onion and pepper in the oil for about 7 minutes, until softened. Add the garlic and saute a minute more. Add the cooked lentils, the chili powder, oregano and salt and mix. Add the tomato sauce and tomato paste. Cook for about 10 minutes.
Add the maple syrup and mustard and heat through.Turn the heat off and let sit for about 10 minutes, so that the flavors can meld.
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