This is Real Life

"The reason we struggle with insecurity is because we compare our behind-the-scenes with everyone else's highlight reel."

I have been thinking about this quote for some time now. As you know (especially because it likely got you here), social media has exploded. We know what everyone is up to, from the mundane (oh good, glad you got to squeeze in that laundry AND a workout today!) to momentous, life-changing events. Usually, what folks choose to reveal are beautiful moments, successes, celebrations, delicious food and glamorous selfies. I am absolutely guilty. And I wonder, how all these "highlight reels" truly affect others. Others who feel they cannot compete, afford or relate with the images they see. 

I went through a phase a little over a year ago where I shunned social media. Annoyed with Facebook rants, overwhelming feeds of information and the constant desire to be pulled away to my iphone became too much. I took a break for a few months and then did something unexpected. I dove full force into the world of social media. I started a new blog and contributed more to my Instagram feed. Communicating with the world became a tool for communicating with myself. I started participating in mindful yoga challenges that allowed me to take the time to connect to myself and think about some difficult things. I found that writing became an emotional release for me and a way to combine my love of family, food, mindfulness and health. 

Because of this, I realize I am exposing a lot about myself and sharing many personal details with folks I will never meet. I am at peace with that, because on some level I believe we are all connected. I hope that a picture I share or the words I may write will connect with someone and invoke a feeling, a positive memory or even a reminder to reflect on themselves. Even so, there are certainly parts of me that I am "hiding" and my ego would love to protect. Even though I mostly share the positive happenings of my day-to-day, this does not mean that there are not things I struggle with, am working on or are fearful of daily. 

I am a real person too. These are the photos that you do not see. My adorable son often has tantrums and he does not sleep well. My house is usually a huge mess. Dust lines my hardwood floors and cloth diapers (yup, dirty) are overflowing out of the bin begging to be washed. I have disagreements with my husband. I am selfish sometimes. I eat frozen, prepared food probably way too much (I should know better). I am chronically sleep deprived. Most of the yoga photos I take look like awkward moments. 

Yesterday I read about a study published by UNC School of Medicine that found spending a lot of time on Facebook leads teenage girls to body shaming and trying drastic diets in response to images of their friends. This is not surprising. And I bet it is not the first or the last study investigating the health and social consequences in our age of social media. 

And so, my point with today's post is just to remind my readers that I am more than what I choose to share with you. We are all so much more than our photos and our opinions. Remember this. We really are all beautiful and we all have our own highlight reels, they just look different!

If you follow me on Instagram I am going to start sharing some of my "real life" moments too. Starting with today, a selfie. Not a glamorous one. I just woke up from a nap. I am currently resting at home, nursing a cold. Because even though I try my best to stay healthy, I get sick too!

My Top Ten Favorite Snackables!

Here is some of my advice about healthy snacks: 

First, never leave home without em. Put them in your car. Your purse. Your gym bag. You get the idea.

Secondly, make sure you actually look forward to eating them. Just because you lovingly set an apple on your desk everyday does not mean you will stop hitting the vending machine at work. Do you even like that apple? Are you really going to choose baby carrots over those Peanut M & M's? Be honest with yourself and choose a healthy snack that feels like a treat! 

And finally, think outside the box (or bag). Choose snacks that are real foods more often. Add fruits and vegetables when you can. 

1) The Berry S' More

I adapted a recipe that I found to make this snack with a few of my patients and have been noshing on it ever since. It is quite simple and a hit with the kiddos. Grab your favorite graham cracker (ideally one without partially hydrogenated oils a.k.a trans fat) and top with a few blackberries, raspberries, blueberries and/or strawberries. Mush them down just a little bit. Top the berries with a big dollop of vanilla yogurt and then add another graham cracker on top to complete your s'more. S'more please!

2) Curried or Chili Popcorn

This snack is a pretty economical one if you can snag a bag of unpopped kernels for around a buck. Once you have popped your popcorn on the stove top or in an air popper, drizzle with a bit of oil or melted butter, if you have not already done so (or spray with cooking spray), and then sprinkle with curry or chili powder to your liking. Toss the popcorn around to coat. The sky really is the limit here if you experiment with a variety of seasonings--some of my other favorite combos are dill and Parmesan or cinnamon with just a hint of sugar.

3) Almond Butter and Banana Sushi

Spread a whole-wheat tortilla with almond butter (or another nut butter of your choice). Place a banana on one edge of the tortilla and roll it up. Slice the banana and tortilla roll halve wise into pieces. Enjoy!

4) Eggcellent Choice

 Hard boiled egg dipped in a bowl with cracked black pepper and dill. One dip per bite! Make it a fun appetizer by sticking a skewer into the egg and then serving with a variety of herb/ seasoning combinations for dipping!

5) Mini Pizza

Half a whole-wheat English muffin topped with tomato sauce, assorted diced vegetables and shredded cheese. With my teeny patients I have them decorate the pizzas to look like faces. 

6) Cucumber Bites

Top whole grain crackers with cucumber slices. Top your cucumber slices with garden veggie cream cheese or a thin layer of goat cheese. This snack is also a simple, yet elegant, appetizer.

7) Roasted Chickpeas 

Drain and rinse off a can of chickpeas (garbanzo beans). Pat dry. Toss them in a bowl with olive oil and seasonings of your choice, spread in an even layer on a cookie sheet, and roast in the oven at 400 degrees for about 30 minutes. My favorite toppings are honey, cinnamon and sugar or cayenne powder and chili pepper or turmeric and a teeny bit of sea salt. 

8) Pumpkin seeds. In the shell. That is all. Every time I go to Trader Joe's I snag a bag.

9) Cashews. Sometimes I will throw them in container with golden raisins and whole-wheat Chex cereal for a simple trail mix.  

10) Yellow or Orange Bell Peppers sliced and dipped in a fun hummus. I have really been enjoying coconut or curry inspired hummus lately. 

So those are my top ten favorite snacks. What are yours? 

What I Ate Wednesday (and some good news for Egg Lovers!)

Today I did a poor job of eating a super balanced dinner, but that is the reality sometimes. I struggle to work up an appetite on these muggy summer evenings. Plus I had to  grab something super quick before my son begged to go on a walk!

Breakfast: Kashi Autumn Harvest Cereal with frozen blackberries, almond milk and some flaxseed. Ideally I would have had time to let these frost bit berries thaw out a little more.......

Morning snack: A coworker brought Panera bagels and cream cheese to a meeting this morning and I just could not refuse. I did limit myself to half a blueberry bagel and a light smear of blueberry cream cheese. Enjoyed this with cold coffee and a splash of almond milk.

Lunch: I threw together odds and ends we had in the kitchen to make this dish. A bowl of chickpeas, sesame chili tuna, frozen and cooked spinach, hardboiled egg* and avocado.Served with a slice of whole wheat toast topped with goat cheese. Water to drink. 

Eggciting news about eggs: For years, in an effort to keep my cholesterol level in check I avoided eggs, especially the yolks, like the plague.You might have too as many health professionals, myself included, have told folks to throw out the yolk or even to cook with an egg substitute. Looking back this saddens me, because eggs are awesome and I missed out on some good eats! Now I pretty much eat an egg a day, often for lunch (like today) or dinner. 

Turns out the yolk is actually not so harmful, especially if we eat it prepared in healthy ways (sans lots of grease..........). In fact, the newest version of the dietary guidelines will be doing away with the recommendation for Americans to cap their intake of dietary cholesterol at 300 mg/day. Why? Research has not conclusively shown a direct relationship between cholesterol consumed in one's diet and blood cholesterol levels. I have heard in a recent lecture that eating too many eggs at one time (more than two) may not be so great for you, however like everything, I emphasize moderation!

Afternoon snack: Two raw carrots dipped liberally in a curry hummus; seltzer water.

Dinner (if you can call it that, being honest!): A cup of plain nonfat Greek yogurt mixed with a tsp of cocoa powder and topped with diced nectarine and a crumbled graham cracker. This makes an excellent snack and doubles as a pretty healthy dessert!

Getting Creative with Homemade Pizza

After my son was born we ate frozen pizza more than I care to admit. It was quick, easy and one of our favorite foods. Eventually the dietitian in me could not allow our habit to continue. We decided to start making our own and usually make one or two every other week. 

 What I like about making my own pizza is that 1) It is still pretty budget friendly, we can usually find a pack of two whole-wheat pizza crusts for under $5.00 at the grocery store 2) We can get super creative and use up lots of fresh veggies on hand and 3) it can be quick and easy as far as making dinner goes and allows us to get our vegetable (sometimes fruit), whole grain and protein all in one dish. Plus, our little guy will always eat pizza, even with veggie toppings. 

Here are some of our recent pizza creations to help inspire you. Just add toppings and bake!

1) Mediterranean Pizza: Olive or garlic flavored hummus spread thinly on top of the pizza crust. Top with thinly sliced tomatoes, thinly sliced cucumber, chopped olives, chopped cooked falafel and sprinkle with feta or goat cheese. Trader Joes has fully cooked frozen falafel patties. 

2) Chickpea Avocado Pizza:  Spread avocado, garlic or roasted red pepper flavored hummus thinly on top of the pizza crust (I think we had a garlic hummus for this pizza). Add tiny, chopped broccoli florets, thinly sliced avocado, chickpeas (we roasted ours in the oven first with olive oil, garlic and turmeric--this step takes a bit more time), thinly sliced red onion and thinly sliced red, yellow or orange bell pepper. Top with mozzarella cheese. This pizza is pictured below!

3) Black Bean Mango Pizza: Spread black bean dip or refried black beans mixed with a little bit of salsa on top of the pizza crust. Sprinkle pizza with pieces of corn (we used frozen and thawed), diced mango and black beans. Top with thinly sliced tomatoes, thinly sliced green bell pepper and chopped cilantro. Sprinkle lightly with cheddar cheese. 

4) Coconut Currry Pizza: Spread a curry inspired hummus on top of your pizza crust (we used locally made ROOTS Thai Coconut Curry hummus). Top with thinly sliced red onions, thinly sliced red bell pepper, chopped cauliflower florets and protein of your choice (a curry flavored tofu would be delicious too) such as diced grilled chicken or shrimp. Sprinkle with unsweetened coconut flakes. 

5) Butternut Squash and Greens Pizza: Top pizza crust with butternut squash or pumpkin inspired pizza sauce (I use Dave's Gourmet sauce...it can be pricey but I always snag it at Whole Foods or TJ Maxx for almost half the usual grocery store cost). Top with baby spinach or torn kale leaves (stems removed) and protein of your choice. For this one, half of the pizza had garbanzo beans (for me) and the other half had sausage (for my hubby). Sprinkle with Parmesan cheese. 

6) Goat Cheese Pesto Pizza: Spread  pre-prepared pesto and goat cheese over the pizza crust. Top with whatever vegetables and protein options you have on hand! Pine nuts or walnuts sprinkled over the pizza during the last minute or two of baking add a nice healthy crunch!

Anyone else want to share their ideas? Could use a few new ones!

Why Can't We all Just be Dietitians?

Plain and simple, we all have to eat. That must make everyone a nutrition expert right? 

Many people like to dish out nutrition advice, although not everyone is qualified to. This advice is given out daily, and all over the world by personal trainers, doctors, nutritionists, health coaches, neighbors, friends, relatives, grocery store cashiers, health enthusiasts and my least favorite Dr.Oz. I enjoy hearing the stories that my patients share with me about the nutrition advice they have received. The number one suggestion given by some of their providers is "do not eat anything white." Sigh. Guess who is not having cauliflower for dinner? Seriously though, inaccurate information gets confusing and people don't know who to listen to. 

So you might be wondering, what is the real harm here, if at all? And what makes a dietitian my "go to" for food and nutrition information? 

Anyone can become an expert on any subject they choose. In fact, many non-RD folks out there probably know more about antioxidants and the healing properties of food than me. What I believe Registered Dietitians have that others don't is...well....the bigger picture. We are realistic. We work with you individually. We asses your health literacy before we educate you. We use motivational interviewing to help you set goals and achieve them. We are practical. We understand all of your health conditions and work with those and we are the only ones who can provide Medical Nutrition Therapy (for example, if  you have end stage renal disease, we are not going to push potassium-rich fruits and vegetables without looking at your labs first! This can be harmful!). 

Let me explain further. In the county that I currently live in we are experiencing significant food hardship. In fact, we are ranked #1 right now in the United States. Many of our community members make decisions daily about purchasing medications, their rent or food. Can you imagine the look on my patient's face if I walked into their home, scolded them on the sugary soft drink in their hand, and told them the following?:  You must only eat fresh, organic fruits and vegetables. Avoid all GMOs. Nope, you can't use that microwave to cook your food, it is going to give you cancer. Baby carrots you say? Never, do you know they have chlorine on them? You have to buy this supplement I have over here, never mind the expense........it is the only thing that will help you lose weight....it's a miracle! 

The bottom line is that we all have issues, many of them related to food. What works for one person is not going to work for another. Nutrition is not one size fits all. If the only way my patient is going to eat a vegetable is cooked in the microwave then heck yeah! This is so much better than the harmful health effects of not eating vegetables at all. There is so much inequality in how individuals can afford to eat healthfully that it is not realistic to ask folks to eat all organic food or all fresh foods. I dream of a world where everyone can eat and have access to healthy, fresh food on a daily basis. Sadly, this is not the reality we live in. In addition, all of the mixed nutrition messages out there are confusing and leave people perplexed and unsure what to do.

I read an article a few months ago that mentioned dietitians just aren't sexy. And it's true. I don't have a panacea that will cure all of your problems and help you drop that last 10 pounds. What I can do is listen. Work with you and create a plan that is achievable and promotes your overall  health. I have often daydreamed of chopping up a head of broccoli into teeny tiny pieces, putting them them in a pill bottle and then promoting it as the next food miracle for weight loss. Sometimes I think people might believe that more than the plain and simple advice that fruits and veggies really are some of the best food choices to make. It is frustrating. But I am not giving up.

There is not one miracle food out there. It is all about balance. I hope I do not sound bitter, and I am sure there are plenty of non-RD persons in the community who have this big picture and a great message as well. Overall, nutrition is confusing and it is a rapidly changing field. Just today I got an email about some pretty big changes for how we recommend cholesterol, sodium and saturated fat in one's diet (stay tuned!). So, (and yeah I know I am tooting the RD horn here!) before you jump on the latest diet band wagon or shell out some big bucks for a protein powder, maybe, just maybe, consider chatting with a big picture RD! 

This photo was taken during my trip to Zambia. We visited a hospital there but their nutritionist was not working that day. Would have been great to chat with her and get perspective on life as a dietitian across the world! 

Walk the Earth

There is something to be said about stepping down on Mother Earth with your bare feet. You become aware of every blade of grass, sharp pebble or warm grain of sand. Your feet have no choice but to be present to their surroundings. To me , wandering sans shoes, signals relaxation especially after a rough day. My feet are begging to feel the Earth and it is quite freeing. For those that know my husband they are aware that he is a barefoot runner and hiker because this is more comfortable to him than heavy sneakers (I agree!) and he has had less injury to his feet (we always get stopped on trails by folks who are mesmerized by this). With my own little guy I have decided to let him wear soft, flexible shoes that keep him closer to the Earth, like moccasins or our new favorite, Soft Stars.

This desire to pretty much go shoeless may just be the tip of something more meaningful. Read on.

Earthing, or grounding/ connecting, to our Mother Earth with bare feet (or by using a special device for the purpose) is something that I have heard some buzz about lately and am by no means at all an expert in. The rationale is, that by making this intentional connection with the ground, we absorb electrons from the earth that get to work squashing harmful free radicals in our body thus reducing disease causing inflammation and stress (just like antioxidants in our fruits and veggies!). I have read the best conductors are the grass and sea water, both of which are yummy to walk around on to me! I have also read that all of this is basically a bunch of bologna too based on a little something called chemistry.

I am not sure how rigorous research studies have been in the earthing concept to date, but I am intrigued reading about claims that grounding is associated with healing injury and anti-aging benefits.

Overall, I think we can all learn something from earthing. We often associate being barefoot with carefree moments or vacation, both of which are fantastic for your emotional well being. A friend's mother taught her that you should step barefoot on the Earth at least once per day. I have also heard advice that earthing in your garden can create fruits and veggies with a nutritional composition specifically for you. True? Maybe , maybe not,  but I like the idea!

So, similar to my thoughts toward the good ol' adage that an apple a day will keep the doctor away, why not kick off your heels AND eat an apple outside every once in a while? It's almost free and can't hurt (unless you step on glass I suppose...)!

Have experience or insight on earthing? Please share!

Kicked off my shoes this morning to "earth" a bit in the dewy grass and play with my little one. He preferred to stay in his Softstars!

Tips for Feeding Your Toddler (AKA your Picky Eater)

Toddlers don’t often eat well. And when they do, they make a huge mess.  I have learned this first hand with my son, from my teeny patients and from other mamas I have spoken with. It is unrealistic to expect your little adventurer to sit down, properly pick up their fork and spoon, and then clean their plate three times per day. With my own little guy I have seen his once voracious appetite calm down quite a bit as he now prefers to run, jump, play,” paint” with his food and try out different ways to style his hair (with tomato sauce, with applesauce, with milk……….). At first I was frustrated, but now I realize I am just going to have to count the number of good meals he eats per week (not per day) and try to make sure his nutritional gaps are filled in. The term I learned in school for this is "food jags" and they are totally normal and often result from a period of slowed growth around two-years old or so. During this time toddlers can refuse once favorite foods and may want their new favorite foods over and over. They also may have a preference for soft foods at times due to teething. 

 I have taken note of some things that have worked and others that have not in hopes that I may be able to provide guidance for other parents out there! Here we go, and in no particular order:

•  Go With the Flow: If set mealtimes and scheduled snacks do not work out for your toddler, consider offering little nutritious mini meals all throughout the day. I have to do this with my little guy. He eats small portions at a time and is more likely to nibble on something while he is on the go verses sitting in his high chair. With that said, still include your toddler at the table for mealtime when you can. It is good for him to see other folks eating and to be exposed to a variety of foods.
•   Don’t force it! So she won’t eat her carrots? Stay calm, don’t overreact. If you force the food you are more likely to end up with a frustrated toddler who won’t ever want to eat it. Try again later. It can take a child 10-15 times of being exposed to a new food before they even taste it.
• Encourage exploration. Offer your toddler a variety of foods and let them have at it! If making a mess stresses you out, invest in a full protective long sleeve bib (we found one at IKEA that we termed his little “hazmat” suit) and put down a sheet or towel under the high chair. I have found that when my son plays with his food he is more likely to take a taste. This is especially true with dipping. He loves to dip carrots into hummus and eat the humus off.....it makes a huge mess but I am so happy that he sometimes takes a few bites of the carrot too!
• Get in the garden. My son does not always eat his broccoli at the dinner table but will never pass on it right out of the garden. He also liked to grab asparagus out of the ground and chomp away. 
• Be a Role Model: Eat your veggies. Eat your fruit. After all, your little one often wants whatever you have right? 
• Nix the Not So Good Stuff: Avoid filling up your toddler with juice and non nutritious foods so they are actually hungry for the good stuff. Some toddler friendly snackable options include freeze dried or fresh fruit, whole grain English muffins spread with nut butter, whole grain cereal, small pieces of cheese, unsweetened yogurt mixed with applesauce etc.
• Offer a Choice: Your little one is asserting his or her independence so why not offer a situation in which you both win? Encourage decision making by asking "would you like kiwi or grapes?" "Green beans or cauliflower?"
• Don't give up: Keep offering healthy foods so they become familiar. Try new recipes and serving foods in a variety of ways. If you are worried about wasting food, you can offer some of your serving to your child and then eat what they don't later on. 
• Fill in the Nutritional Gaps: If you are concerned your little one might be missing out on some key nutrients talk to your pediatrician (if nutrition savvy!) or a dietitian. Your child's iron level should be checked regularly as milk anemia can be common among toddlers drinking too much milk. Chances are they are getting just what they need as long as you offer a variety of colorful foods and iron-rich foods (fortified cereal, most meat, dark green leafy veggies). My go to lately has been offering my son small portions of smoothies or popsicles made with nut butter, kale, strawberries, banana, carrots and flaxseed. And, remember, the correct portion size for the wee ones is only a tablespoon for their age. For example, if your daughter is three- years old, one serving from each food group is only three tablespoons.