Good morning! How’s your week going? I’m just getting into the swing of the week after a long-weekend trip, so I wanted to share some simple, pretty stuff with you guys to start off Tuesday on a bright note. I’m glad you liked the PB & J blueberry crisp recipe the other day. I had some blueberries leftover that weekend after making it, so I enjoyed the change-up from my usual chocolate yogurt bowl snack.
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One of my go-to breakfast foods is oatmeal with egg whites cooked in. You may or may not think this sounds totally weird, but hear me out: aside from being delicious, the addition of egg whites makes for a fluffy, filling bowl of oats that won’t weigh you down. I recently wrote a tutorial for Azumio, so I thought I’d share a version on here too, since it’s been a while since I’ve posted any oatmeal recipes.
Happy What I Ate Wednesday. It’s that point in the week where we play a little dietary “I’ll show you mine if you show me yours.”
Since I’ve been sharing a lot of weekends recently, I thought I’d change things up this week and give a glimpse at last Thursday, when I was working at the hospital. I’m still in training, which is basically the most humbling thing ever, but I know I’m in capable hands and am just trying to take things one day at a time as I assimilate all the new information. There’s been a lot of running around, which I’m starting to get used to. The intensity is exciting to me, weird as that sounds. I will admit that I went out and bought a few pairs of flats, though. In the first week, I nearly wore a hole through the bottoms of my go-to wedge heels. Whoops.
Another thing that’s been interesting to navigate is the hospital cafeteria. Dietitians get a $6.25 meal credit each day, and though the offerings are decent, it’s not the same as homemade. If I worked there full time, I’d probably pack my lunch a lot, but a few days a week, it’s been kind of nice not to have to bring a heavy lunch bag with me on my commute or worry about keeping anything cold.
Anyway, without further ado…
Breakfast: Savory oats topped with some leftover veggies, goat cheese, and tahini
Lunch: Salad that came with grilled chicken, half a boiled egg, tomato, and cucumber on it. I added a packet of hummus that I’d brought in my purse. These tetra packs aren’t the best in the world, but I prefer them to most of the salad dressings available in the cafeteria.
Snacks: An apple and dry-roasted edamame at the hospital; Greek yogurt with coconut flour & cocoa powder before after-work yoga. I forgot to take pictures because it was just one of those days.
Dinner: Baked salmon over a mix of arugula, cauliflower rice, and a bunch of leftover veggies. Salad twice in one day is not ideal, but I was too tired to do any real cooking. Sometimes you have to cut yourself some slack. I also had a glass of red wine.
I had a piece of dark chocolate for dessert and then it was bedtime.
Does your work (or school) provide meals? Do ever bring condiments or snacks in your bag to dress up foods you buy outside the home?
To see more WIAW from other bloggers, check out founder Jenn’s blog Peas & Crayons.
You’ve probably heard me say this before: What we eat has a big impact on our mood. If you eat garbage, you’re more likely going to feel like garbage and may have a harder time dealing with the cortisol curveballs life has a way of throwing when we most want to not be dealing with cherry-on-top stress with that hot mess sundae.
I recently wrote an article for health website Now Cure Me about the importance of omega-3 intake in relation to managing depression—aka why I make fish, ground flax, and chia seeds a regular part of my diet.
I hope this goes without saying, but I just want to add that nutrition is just one (if a key) part of the picture. It’s important to check in with your doctor about your depression to determine the best treatment for you.
Salmon is one of my favorite superfoods because it’s nourishing to the body and brain. The omega-3 fatty acids do all kinds of favors for our heart, our moods, and our skin. The protein in salmon is also important for staying energized and satisfied. I also love that the tryptophan calms and soothes the mind and helps us stay calm in trying, transitional times like late winter. Oh, and it happens to be delicious.
Salmon is a great way to balance out a season filled with heavy comfort foods as we start thinking ahead to lighter meals and longer daylight hours. This miso salmon is one of my go-to recipes. My favorite way to eat this is with a big salad, but it’s also wonderful with roasted veggies and sautéed spinach. Enjoy!
- 1 tbsp red miso paste
- 1 tbsp rice or apple cider vinegar
- 1 clove garlic, minced
- 1 tsp maple syrup
- 2 tbsp olive oil, divided
- 1 lb wild salmon
- Juice of 1 lemon
- Sea salt and pepper to taste
- Preheat oven to 400 degrees F.
- To make miso marinade, whisk together miso paste, vinegar, garlic, maple syrup, and 1 tbsp olive oil. Pour over salmon and allow to marinate for at least an hour.
- Bake salmon until opaque, about 10-15 minutes. Season with lemon, salt, and pepper to taste.
What’s your favorite fish?
Happy Wednesday! I’m on vacation this week—more like stay-cation. The idea of traveling during my allotted vacation week just seemed too exhausting and expensive, so I’ve been enjoying taking these lovely August days at my own pace here in NYC.
After working a busy Saturday at the hospital, I was so excited to start my week off. Sunday involved sleeping in (if you count 11-8 sleeping in…) and then brunch, beer and a whole bunch of walking.
Monday I had a lot to do (writing projects, cooking projects, life projects…), but I enjoyed begin able to take it at my own speed. I also had time for a pilates class. I love when I can do that because I learn things I can incorporate into solo workouts when I’m not able to get to a group class.
It was also nice not to have to rely on hospital cafeteria food and lab-coat snacks to get me through the day. I don’t know if it was the heat or not being on my feet as much, but I definitely wasn’t as hungry during the day. No complaints, though—I enjoyed some good stuff, and I was happy not to deal with the inevitable low-blood-sugar shakes & headaches.
Snack: a berry & greens smoothie w/ cocoa powder (sounds gross, tasted great)
Snack: Plain yogurt w/ cocoa powder, cut-up frozen lazy-person brownie, berries
How did you spend your last vacation?
And here we are again: the midway point of yet another packed week. No complaints, though—I’ll totally take it over this time last year, if we’re going to play that game.
I don’t know what it is, but after being in a months-long food rut, I’ve finally been trying a lot of new things recently. About damn time. I’d almost forgotten how much I like playing around with different ingredients sometimes. I was worried I was going to revert back to my college-days habit of keeping pots and pans in my oven because I never, ever used it .
On Monday, for example, I tried using non-fat ricotta in my oatmeal (part-skim would have been even better, but Trader Joe’s only had fat-free) and later used sardines with tahini & sautéed veggies for a sandwich.
Finding a boneless, skinless variety helped me get over my fear of eating little fish-bones. I’m so glad I finally gave it a shot—freaking delicious. Nutritious too. I think this is one of my new favorite ways to get my omega-3s.
Here’s what else was on the menu for Monday…
Snack: Yogurt w/ cereal (unpictured)
What new things have you tried recently? Food and otherwise…
While the first thing you may think of when you hear “chia seeds” is chia pets, the seeds of the chia plant are actually a rich source of omega-3 fatty acids, protein, fiber and calcium. Unlike flax seeds, they do not have to be ground in order for the body to absorb the nutrients.
One of my favorite things about chia seeds is that they can absorb around ten times their weight in water and form a gel that can be used in drinks, baked goods or in concoctions like overnight oats. They also make a great vegan egg substitute. For every egg called for in a recipe, whisk 1 tbsp chia seeds with 3-4 tablespoons of water until gel forms. I do this all the time since Chris hates eggs.
If you’re not into eating little gel balls, totally cool—you can throw dry chia seeds on top of salads, grain dishes, and pretty much anything else you think would benefit from a little crunch.
For more ideas for fun with chia seeds (sarcastic gameshow announcer voice implied), visit my Recipes page.
As a dietitian-in-training, I’m always encouraging people to consume whole grains over refined as often as possible. For those just getting started (and for those who’ve been on the wagon since birth), whole wheat bread is one of the easiest swaps to make. It seems like practically every week, there’s a new variety hitting the shelves.
Though the list of ingredients is a bit longer than I prefer, everything was pronounceable and recognizable. I was intrigued by the fact that it is baked in olive oil—I can’t say I detected any difference in taste, but it didn’t hurt at all. The nutrition stats weren’t bad either.
Each slice contains:
- 100 calories
- 1.5 grams fat
- 130 mg sodium
- 17 grams carbohydrate
- 3 grams fiber
- 4 grams sugar
- 5 grams protein
- 6% of your daily iron needs
When I mentioned that I bought salmon to make for dinner last night, it definitely had something to do with its high omega-3 content and the hope that foods known for their anti-inflammatory properties might bring some allergy relief.
Obviously, one piece of fish (which was delicious, by the way) isn’t going to cure my symptoms, but anti-inflammatory diets have long been recommended for the prevention and treatment of cancer, heart disease, acne, depression, arthritis and Chron’s disease as well as to promote anti-aging and weight loss. Being that allergies are basically an overreaction of the immune system, it made sense that it might help.
An anti-inflammatory diet combines principles of typical Mediterranean and Asian diets, including such foods as berries, dark leafy greens and colorful vegetables as well as foods rich in omega-3 fatty acids such as salmon, sardines, anchovies, walnuts, flax, and soybeans. Olives, olive oil, almonds, pumpkin seeds, and and sesame seeds are also on the list, as are green tea, red wine, and dark chocolate. Seasonings like garlic, onion, ginger, rosemary, cumin, black pepper, and turmeric are also recommended.
Some foods on the no-fly list are high-fat meats, non-organic dairy, sugar, white flour, trans fats, corn syrup, and junk foods, which are believed to cause inflammation. No surprise there.
One thing I like about this style of eating is that it’s really simple to incorporate aspects of it into your daily life. It can be simple as adding a little tumeric to your omelet or tossing some berries and ground flax meal on top of oatmeal. You can serve up some salmon with dark leafy greens and baked sweet potatoes for dinner and use olive oil instead of butter in a lot of dishes. It’s not a fussy, expensive diet you have to buy special products for. It’s more of an easy-to-acheieve lifestyle balance, which I much prefer to an “eat these cookies and lose weight” kind of plan.
Obviously, following an anti-inlammatory diet isn’t a guarantee you’ll enjoy a disease-free life, but when combined with exercise, ample sleep, and abstinence from smoking and other harmful practices, I believe it can give you a good shot.
As for my allergies, I’m feeling a lot better today, though it probably has to do with a lower pollen count than a magic piece of salmon. Still, I think eating for health is important, and I never need to be told to enjoy a glass of red wine.
You can read more about the increasing popularity of this diet and view recipes here.