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Holiday Side Dishes, Healthy Remix

11/14/2017

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With Thanksgiving just about a week away, most moms/grandmas I know are starting to feel that common panicky feeling. How will I cook everything and still be able to socialize? Can I keep this one day from ruining my otherwise healthy routine? How am I supposed to cook for all these people with different dietary needs (i.e. gluten free, dairy free, allergies, vegans, and so on...).

IT'S GOING TO BE OKAY. YOU CAN DO THIS. KEEP YOUR SH*T TOGETHER!
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You can't make everyone happy 100% of the time. It just isn't going to happen, so why stress yourself out so much? (Must be something to do with all that family-togetherness).

Here are a few of my tried and true tips for a healthier thanksgiving.
1. Under no circumstances should you skip breakfast or lunch! Doing this will only lead you to overeat (or drink) at the big meal. Have two small, balanced meals earlier in the day to make sure you do not over do it. 
2. If you are going to someone else's home and you have a special dietary preference, do not overwhelm the hostess (or host) with all of your needs. Make a dish you know will be enough for you and bring enough for everyone to try. Now you know there will be something you can eat and the host will greatly appreciate this!
3. Three. Bite. Rule. For anything that is an 'indulgence' give yourself a small portion and only have three bites. The tempting first bite, the 'this is so good' second bite, and the savor it for a few moments last bite. This is a biggie for families where someone may get offended if you do not try their *specialty*.
4. Always make half your plate veggies! When you fill that plate up with salad and green beans, there's less room left to over do it on those higher calorie/fat items. You can also start with a nice salad to fill your belly up before heading into the big leagues. Remember, be mindful. Just because it's Thanksgiving does not mean you need to eat your weight in cranberry sauce. 
5. Move. After dinner, it can be very tempting to sit down and watch some football. DON'T DO IT! Offer to help clean up (if it's not your home) or go for a quick walk. 

Here I have a few suggestions of classic holiday side dishes, lightened up. 
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Those are lemons. Get your mind out of the gutter! (Thank you, internet, for realizing how un-perky my post-breastfeeding boobs are!)
I took four classic Thanksgiving sides and gave them a much needed makeover. Enjoy!

If you love Sausage Stuffing, try Quinoa stuffing instead:
Ingredients
  • 2 cups Quinoa
  • 4 cups low sodium chicken or turkey broth
  • 2 tablespoons olive oil
  • 1 medium onion, diced
  • 3 stalks celery, diced
  • ¼ cup dried cranberries (look for options with no added sugar)
  • 1 tablespoon fresh Thyme, chopped
  • 1 tablespoon fresh Sage, chopped
Preparation
  1. Add in quinoa and cook for about 3-5 minutes.
  2. Stir in stock, celery, onion, herbs and bring to a boil. Reduce heat, cover and cook for about 12-15 minutes.
  3. Add in cranberries and season with salt and pepper if needed.
  4. Heat oil over medium-high heat in a medium sized pot.Optional step: Cook quinoa only 10-12 minutes then transfer to a square baking dish and bake in oven at 375 F until top is golden brown, about 10 minutes.
*You just made your stuffing gluten free, higher in fiber, and lower in saturated fat!

Enjoy some Caramelized Roasted Sweet Potatoes rather than candied yams:
Ingredients
  • 1 tablespoon olive oil
  • 4 medium sweet potatoes
  • ¼ cup brown sugar
  • 1 tablespoon butter, melted
Preparation
  1. Wash the potatoes, and cut off the tips.
  2. Leaving the skin on, cube the potatoes into bite size pieces.
  3. Toss potatoes in oil, then sprinkle with brown sugar.
  4. Roast for 40 minutes at 425 degrees, flipping the potatoes mid-way.
  5. Remove from heat, drizzle the butter and toss again.
*Easier than the original and lower in sugar too!

Forget that green bean casserole (does anyone actually like that?!) and try this Green Bean & Cheddar salad instead. 
Ingredients
  • 1/2 cup non-fat plain Greek yogurt
  • 1 teaspoon garlic powder
  • ½ teaspoon black pepper
  • 2 teaspoons white vinegar
  • 6 ounces cheddar, cubed
  • 2 tablespoons fresh sage
  • 2 cups cherry tomatoes, halved
  • 5 cups green beans, trimmed
  • 1 tablespoon whole wheat panko bread crumbs
Preparation
  1. Bring a large pot of water to a boil. Add green beans and cook about 4 minutes. Drain and rinse with cold water.
  2. Whisk yogurt, garlic powder, pepper, vinegar in a large bowl.
  3. Add green beans and cheddar to yogurt mixture. Mix to coat. Top with sage and tomatoes.
  4. Sprinkle on the bread crumbs for some crunch!
*Making this switch lowers sodium, saturated fat, and cholesterol. Go you!


My sincerest apologies for posting this so last minute. If you are brave enough to enter a grocery store at this point, I promise these recipes will be worth it!!!
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Yes, You Can Eat Cookies And Still Be Healthy!

11/10/2017

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This holiday season, you can bet your bottom dollar that I will be eating all of the good things. Yes, that includes cookies, muffins, pies, cakes, and any other sweet treat you can think of. Rather than focus on the bad, my resolution for this time of year is to keep it positive! Small changes can make a big difference when it comes to baking. See how I transform my favorite sweets to make them healthy-ish!

You want to change the sugar...
Recipe calls for 1 cup granulated sugar
Substitute with...
  • Unsweetened Apple sauce = 1 cup
  • Honey = ¾ cup
  • Real Maple Syrup = ¾ cup
  • Date syrup = 2/3 cup
  • Mashed banana = 1 cup 

You want to change the fat...
Recipe calls for 1 cup vegetable oil
Substitute with...
  • Coconut oil = ½ cup
  •  Greek yogurt = 1 cup
  •  Pureed beans = one 15 oz can, drained and rinsed first
  •  Unsweetened apple sauce = 1 cup
  •  Avocado = 1 cup
  •  Mashed banana = 1 cup

You want to make it gluten free...
Recipe calls for 1 cup all purpose flour
Substitute with...
  • Almond meal/flour = 1 cup
  •  Oat flour = 1 cup
  •  Brown rice flower = 1 cup
  •  Coconut flower = 1 cup (may need to add a little more liquid)
*Bonus points for these changes as they boost the fiber content!

You want to make it vegan...
The recipe calls for 1 egg
Substitute with...
  • Flax seeds = 1 tablespoon flax meal + 3 tablespoon water
  • Chia Seeds = 1 tablespoon chia + 3 tablespoon water
The recipe calls for 1 cup milk
Substitute with... 
  • Almond milk, unsweetened = 1 cup
  •  Cashew cream, unsweetened = 1 cup
  •  Silken Tofu = 1 cup  (for heavy cream)

 
*Make your own date syrup, cashew cream, or almond milk. Soak overnight in cool water. Discard the water. Add to food processor with equal parts water. Blend until smooth. For the almonds and cashews, use a cheesecloth to separate the liquid from the pulp for a smoother product. You can add in vanilla extract to flavor your nut milk.
 
**In my experience, a little change is all you need. I do not recommend trying to make ALL of these substitutions in one product. My favorite swaps are applesauce for sugar in cakes, beans for oil in brownies, and silken tofu for cream in custardy pie

For a few other great substitution ideas, check out this post from Whitney E RD, an LA based blogger I just stumbled upon and am loving right now!
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We're baaaaaack

10/27/2017

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​Guess who’s back, back again. Hello! It’s been a while, and I’ve missed you. As you can see, there have been some changes made to the website (new domain, who dis?). Without boring you with all the little details, 2017 was a HARD year for me. Many ups and a few more downs. For one, I felt completely overwhelmed by the whole blogging thing, and I began to resent cooking and writing about nutrition – and that was a major sign for me that I needed to make some adjustments.
I started following many very talented bloggers and began to feel inadequate. How are they posting so often? Where do they find the time? The guilt seeped in and took over! What I did not consider was that these very accomplished women were FULL-TIME bloggers. They did not have a full time job additional to all the work that goes into making a successful website. As I fully enjoy my current career, I had to re-evaluate and prioritize my short-term goals; I had to find my mission and stop comparing myself to others.
I know that I want to practice private nutrition counseling, and that is what I need to focus on. You can still count on a recipe here and there, and maybe the occasional rant on a nutrition topic that I feel needs to be expressed. Really, in order to maintain my sanity, cooking needs to stay an escape and relaxing practice – not homework.
SO. If you’re looking for nutrition resources related to disease prevention or management or you want to embark on a health and wellness journey, this is a great place for that. I will leave the blogging to pros and do what I do best – helping others become their best selves.
Check back in the next few weeks to see what I have cooking for 2018!
 
Thanks for reading,
Ashley 
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Where There's A Will, There's A Way

4/24/2017

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In my experience, the two most common misconceptions about nutrition and eating a healthier diet are:
"It's too expensive to eat healthy."
"I don't have enough will power to eat healthy." 

The reality of the situation is this - healthy foods are not more expensive, but healthy-convenience foods are. So really, you need to ask yourself one very important question.
Is my time or my money more valuable?

For most of us, what we really want is for healthy to be fast and easy - something that has been made quite difficult by our current food system.  However, it doesn't have to be expensive! Many of the most nutritious foods available to us are quite affordable and are often sold in bulk, think whole grains, beans, and legumes.  

Alright, you're intrigued but still not into it. Let's talk about meal planning. Yes, meal planning. I want you to roll those words around in your mouth, feel them on your tongue, and get used to them. 
Lets start with my definition of meal planning: To think about the meals in your immediate future and plan what they will be in advance, with a clear mind. 
Now break that definition down.
'To think about the meals in your immediate future.' Depending on the person, immediate future can mean a few hours, a few days, or even a few weeks for my serious planners out there. Meal planning needs to work for you and your schedule. Do you like eating the same thing every day or do you prefer to change it up frequently? Can you carve out some free time a few nights a week to prep new lunches, or is Sunday your only free time? 
'To plan your meals in advance.' When thinking about meal planning, you want to have a few recipes or go to dishes you know you like and can prep without much difficulty. To stay budget friendly, try to pick recipes and dishes that have a few constant ingredients so you wind up using everything you buy and waste less. 
'To have a clear mind.' This may be the most important part. Have you ever planned to order a salad a lunch, then last minute decided to get that creamy pasta dish because it looked SOOOO GOOD? This happens, and is not the end of the world. However, if you pre-made and brought your salad to work, chances are you're going to eat it. Why waste all that hard work? More often than not, by the time we get to eat our lunch at work, we are pretty hungry (okay, hangry). Hungry does not make it very easy to make the right choice! Don't put yourself in that position, make the healthy choice the easy choice!


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Here is my weekly plan. Feel free to use it as is or make it your own!
​1. Map out your week. Be sure to note a post-work event or weekend gathering so you can plan around it. 
2. Now, are you a grazer or a meal eater? Make sure you are considering how many times you will be eating each day. I prefer to eat 5 smaller meals throughout the day. 
3. Pick your recipes. I have a go to smoothie for breakfast, and my snacks are usually the same 3-4 combos of protein and carbs so I really only need lunch and dinner recipes. Start with your dinner recipes, as you can always make extra of these to bring for lunch.  Remember, try to pick recipes with common ingredients to prevent waste. 

Monday
Meal 1 - Smoothie (with protein powder)
Meal 2 - Epic bar and dried apricots
Meal 3- Cous Cous (whole wheat) veggie salad
Meal 4- Hummus and veggies
Meal 5- Chicken breasts with broccoli

Tuesday
Meal 1- Smoothie (with protein powder)
Meal 2- Almond butter with apple slices
Meal 3- Cous Cous (whole wheat) veggie salad
Meal 4- Hummus and veggies
Meal 5- Salmon with brussel sprouts

Wednesday

Meal 1- Smoothie (with protein powder)
Meal 2- Epic bar and dried apricots
Meal 3- Dinner leftovers
Meal 4- Hummus and veggies
Meal 5- Chicken stir fry

Thursday

Meal 1- Smoothie (with protein powder)
Meal 2- Almond butter with apple slices
Meal 3- Teriyaki chicken wrap (chicken stir fry leftovers in a wrap)
Meal 4- Hummus and veggies
Meal 5- Butternut squash risotto

Friday

Meal 1- Smoothie (with protein powder)
Meal 2- Epic bar and dried apricots
Meal 3- Teriyaki chicken wrap
Meal 4- Hummus and veggies
Meal 5- Dinner Leftovers

Saturday
Meal 1- Smoothie (with protein powder)
Meal 2- Almond butter with apple slices
Meal 3- Trail Mix*
Meal 4- Skip*
Meal 5- Wedding meal*

Sunday
Meal 1- Hotel breakfast*
Meal 2- Trail Mix*
Meal 3- Any leftovers from week
Meal 4- Smoothie
Meal 5- Lentil Bolognese
*I have a wedding out of town this weekend so I will be packing a few snacks and having to make smart choices while away!


Recipes needed: 1 lunch, 5 dinner
**I will be posting the correlating recipes as the week goes on


Once you have this done, check what ingredients you already have on hand and create a shopping list for what you still need. 
Once you get home from the grocery store, prep your snacks and your first lunch. Estimated time = 2-3 hours depending on how close you live to the market. At this time you can also pre-cook your grains and chop all veggies for your dinners. 

So, what do you think? Is 3 hours of your time worth a week full of healthy meals? ​
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Are you coconuts?

4/3/2017

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Seems like if you are not currently bathing yourself in all things coconut, you might as well be eating fast food for every meal. Since it seems to be coconut's 15 minutes, lets break down the different coconut based foods and figure out if you should really be eating them. 

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Coconut Oil
Many people ask me if they should be cooking with coconut oil instead of olive oil. Here's what you need to know about cooking with oils. Each one has a specific smoke point. The higher the smoke point, the less likely that oil is to burn. Burnt oil = not so healthy oil. SO the oil you choose should depend on the type of cooking you will be doing. Grilling or pan frying? Go for a higher heat oil such as coconut, avocado, grape seed, and peanut oils. Baking? Olive, corn, and vegetable oil are fine. Making a salad dressing? Any oil works well here, choose based on your favorite taste. Coconut oil does have a distinct taste and smell, it is slightly sweet. If you are new to using it, try baking with it first. There are also aerated oil sprays which can make cooking with coconut oil easier for beginners. 
My favorite brand is Carrington Farms. ​
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Coconut Water
A few years ago, you would never have seen a bottle of this stuff unless you were at a hot yoga class. Now, there are multiple varieties available at every grocery store. Coconut water is a great natural source of electrolytes like potassium and sodium. What that means is, after a particularly grueling workout, coconut water is a great choice to re-hydrate yourself. There is a catch - stay away from flavored coconut waters, as these can be laden with added sugar you definitely do not need. Unflavored coconut water also makes a great addition to a smoothie in place of water or unsweetened almond milk. 
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Coconut Flour

This flour is higher in fiber than regular all purpose flour, and also gluten free. Just like coconut oil, this flour does have a slightly sweeter taste than AP, so I recommend trying it out in baked goods before cooking with it. ​
Bob's Red Mill makes a great option. 
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Coconut Milk 
Due to the higher fat content, coconut milk makes a great, creamy alternative to cow's milk and creamer in your coffee. Traditionally used in many cuisines, such as Thai and Indian, coconut milk adds depth and flavor to both sweet and savory dishes. Coconut milk comes in full and low fat options, and will stay good in your pantry for months if unopened. 

*A word of caution. Although it is a plant, the fat in coconut is considered a saturated fat. This is the type of fat associated with the risk of higher cholesterol, so be mindful of how much you are using. ​
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March 23rd, 2017

3/23/2017

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Happy almost Friday! I love this video!!!

It's been almost a month now and I wanted to share some thoughts about this whole dairy free experience. 

These past few weeks have been eye opening. Have you ever found yourself speaking with someone that is vegan/paleo/rescuesanimal/doescrossfit? Well, I have, and I found it to be so frustrating listening to them yap on about why they live life that way and why I should too. But a funny thing happened to me this past month - I realized that I was that person. Everywhere I went, I had to somehow work in that I was currently 'dairy-free.' I received my share of eye rolls and head tilts followed by a statement that usually went something like "I don't know how you do that, I live for cheese." 
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I have to say - I get both sides now. It's really difficult to maintain a lifestyle that is slightly different from the norm. I don't want to continually preach to the world that I do not eat dairy - but the food options are so few and far between, if I am not vocal I would be surrounded by dairy at every social gathering I go to. So I ask - friends and family of those currently observing a different dietary lifestyle than your own - please consider what we are going through. No, we can't just eat that food just this one time - we have made a commitment and are trying our best to stick to it! 
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I digress... 

Is this dairy free lifestyle working? Honestly - yes. While I have had a few small break outs around my forehead and chin (probably hormonal), I have not had a single episode of the cystic, painful pimples I once dealt with on a weekly basis. 
I have been making more home cooked dinners and lunches, planning out my snacks better. 
I have been exploring with so many new spices, herbs, and flavor profiles.

Ryan's (the fiance) birthday was this past weekend and he asked me to make his two favorite things - cookies and spaghetti & meatballs. Both of course, I usually make with tons of butter and cheese, respectively. So I had a fun time experimenting in the kitchen to come up with something we could both eat and enjoy. Unfortunately, the cookies were terrible so I do not have a recipe to share. But I do have a killer Turkey Bolognese recipe I will be posting shortly. 

Here are some new finds that will make your life that much better...
Pamela's dairy-free gluten-free brownie mix. Noms. 
Hippeas Vegan White Cheddar chickpea puffs. Double Noms. 
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Most of my recipes will be dairy free for the next few months. However, my blog posts will start to cover new nutrition topics after this.

Have a fantastic weekend!!!
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a week in the life

3/7/2017

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A full week has gone by! And I am still alive! Not to be too dramatic, but I did not think I was going to do well. Boy, did I surprise myself! Not only did I abstain from all dairy, but I experimented with new recipes, and brought my own lunch to work every day. Gold stars for Ashley.

Here is what I learned this past week...
Paleo and Vegan websites are a great resource for someone looking for dairy-free alternatives.
Coffee just isn't the same without cream. So I've ditched the coffee and gone straight to espresso. **hands shaking slightly**
Dairy isn't the hardest thing I've ever given up. Don't get me wrong. Do I miss my yogurt in the morning and my Romano cheese sprinkled on everything else? Yes. Yes I do. I went out to dinner the other night and was dreading the food envy that was about to be had, and to my surprise I was FINE. Seeing and smelling the different dishes garnished with creamy sauces and aged cheeses did not send me into a tail spin the way I thought it would. If anything, it made it that much easier for me to choose a healthy dinner (i.e. more veggies, fish, lean protein/less pasta). At least I could still have my glass of red wine! After dinner, I felt full and satisfed, but not over stuffed and sick. 

During the week I made three tasty suppers (with enough to be had for lunch the next day) and really did not miss dairy very much at all.
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This was my favorite of the week - homemade pulled pork stuffed into a baked sweet potato with a purple cauliflower steak. YUM. 
Thanks to my wifi controlled slow cooker, I was able to cook the pork all day whilst at work. I coated boneless pork shoulder with a dry rub of brown sugar, chili powder, cayenne, garlic powder, and paprika then let that sit in the refrigerator over night. In the morning I put the meat into the crockpot with 2 cups natural apple juice (love Martinelli's - ever see Master of None? Go watch it) and 1 cup apple cider vinegar (Braggs, of course) and put that baby on low for 8 hours. The sweet potatoes and and cauliflower were simply roasted for about 45 minutes. Top it all off with your fave BBQ sauce and enjoy!

I also adapted this recipe Spicy Sausage Pasta - a household favorite. I simply removed the cream and cheese. To maintain the creamy style of the dish, I pureed a can of cannellinibeans with some chicken broth and a tablespoon of Nutritional Yeast (for the cheesy flavor). I honestly could not tell the difference between the old and new recipe! 

I recently purchased the cookbook One Pan Two Plates, by Carla Snyder and decided to try out the Sweet and Sour Stir Fry with Beef, Broccoli, and Mango. It was fantastic! I added a few extra veggies I had laying around, like mushrooms and zucchini. I also subbed the brown rice out for some quinoa. Definitely going to be on our monthly rotation! 

I bet you're wondering about my skin. Wasn't that the whole point of this? Well, yeah. I feel that it is too soon to determine if my short-lived dairy free lifestyle has actually had an impact on my skin. I can tell you (with a huge smile) that there have been no new breakouts yet - so I must be doing something right! 

BRB LYLAS BFFAEAE XOXOX TTYL
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A Farewell To Dairy 

2/28/2017

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A funny thing happens as you age. All those changes that have been going on in your body begin to show in different ways. Dry hair that doesn’t seem to grow as fast. Brittle nails that break right when at the perfect length. Parched skin despite excessive moisturizing. You begin to realize that your physical attributes really are affected by your daily habits – exercise, nutrition, hydration, hygiene. As my nuptials are just around the corner, I have really been focusing on how my lifestyle effects my external health. My bachelorette party confirmed that excessive alcohol, while obviously not good for your body, wreaks havoc on my skin. I can see a difference in my brightness and firmness of my face when I do not drink enough water the days before. I have a multi-step regimen both morning and night with things like snail secretions and Manuka honey.

I am one of those super lucky people (can we just confirm that writing in italics = sarcasm? Okay, great.) I have nice skin most of the time, but every few months I have a nasty fit of large cystic like mountains on my cheeks that scar terribly and last forever. While I do see an improvement from changing my skincare routine and seeing an esthetician, I still have these breakouts and I am SO TIRED OF IT. Not tired enough to take medication for it, but definitely ready to drastically change my diet if that’s what it takes.

Dermatologists and bloggers agree, for once, that a valid method to prevent breakouts is to eliminate dairy from the diet.


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Maybe you know me personally, or maybe you have been following my posts here on the blog and Instagram. Regardless, a stranger could easily determine that there are a handful of foods I cannot live without. Cannellini beans, lemons, spinach, garlic, zucchini, salmon, and Romano cheese. The later of the group, often considered my vice, is sprinkled into almost every dish I put together. And when I say sprinkle, I mean ¼ cup of that salty goodness smothers my food. I drink half and half in my morning coffee. My breakfasts are usually Greek yogurt based. String cheese is common snack for me. Oh and the Romano cheese. This is not going to be easy. 

I think I am up to the challenge. I can get my calcium through many other non-dairy foods such as leafy greens and shellfish. I will be the first to admit that I use dairy as a crutch. Why explore with new spices and flavors when I know I can just add cheese and it will taste great?! Aside from the potential benefits to my skin, I am hoping this exercise will help me to broaden my tastes and recipe cache.

So there you have it. I begin my new dairy-free trial today. Yesterday, I said my farewell to my beloved dairy. If anyone has any suggestions to help me make this transition easier, please share!  I will also be posting the different non-dairy food substitutes I try and what I am eating this month for those of you also interested in putting dairy on pause.
 

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A few items I have already experimented with in preparation:

So Delicious coconut milk creamer to replace my half-and-half. Spoiler alert: it tastes like coconut. I’m more a fan of the smell vs the taste of coconut, I really only got it because I thought it would be creamier than almond or soy milk, which it was. I’m not in love, but I’ll keep it around in case I have a donttalktomebeforemycoffee kind of morning. I can do a good tea if necessary, but I will not give up finding a worthy creamer substitute.

Still on deck to try: Califia Almond and Coconut Creamer, Silk Soy Creamer, Ripple Pea Protein Milk, Hemp Milk, FlaxMilk, Cashew Milk

Epic Protein Bars, Chicken Sriracha flavor. These jerky like bars are awesome. 15 grams of protein to keep me feeling full enough to say no to dairy when a snack attack comes on. I will definitely be checking out the other varieties!

I am hoping to make this Vegan Parmesan Cheese in the near future… ​

This should be an interesting month!!!

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Recipes are now available

2/15/2017

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I have begun adding all of my favorite recipes to the blog. Please bear with me as I will only be able to post a few at a time. 

Cooking, for me, is extremely therapeutic. Following a recipe, prepping ingredients, managing my time, bouncing around my kitchen. These are the mental exercises I need to unwind after a hard day or take my thoughts off a pressing issue. I love the way I can improvise based off the ingredients I have or the mood I am in. When the result of my time spent in the kitchen, sometimes hours, is a clear mind and a happy face on my fiance, I am contented. These recipes I post are more like a base than a full recipe. I do not make them the same every time, and I hope that you will use them to enrich your own cooking experience. 

I do not plan on appropriating nutrition facts to my recipes. They all come from wholesome ingredients and fit into a healthy, balanced lifestyle. If you would like nutrition information for a recipe, please contact me and I would be happy to share. 

Some abbreviation you may see in my recipe posts:
GF = gluten free
DF = dairy free
V = Vegan
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Taking control in the kitchen

2/13/2017

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As a Dietitian, I have seen my share of many different fad diets (21 day fix, nutrisystem, etc.) that while being unsustainable in their wholeness, have some excellent underlying aspects – the primary one being portion control.

Before we get into portion control, I’d like to tell you a story...
It was July, right around Independence day, and I had about 7 BBQs to attend in the course of two weeks. Wanting a healthy option to eat at all of these events, I planned to make and bring my own dish – mostly cold salads and soups bursting with fresh veggies and whole grains. My absolute favorite summer pastime is eating huge slices of juicy, dripdownyourchinandyoudon’tmind, watermelon. As is common in the summer time, these green bowling balls of goodness are on sale. So I decided to buy the biggest one I could find. I planned to enjoy post-party as my dessert. Well, wouldn’t you know it, by the time I go home I was exhausted and the last thing I wanted to do was cut into this giant melon. I knew it would be messy, and take more than the 5 minutes I was willing to spend on a snack at that time. So every time I wound up choosing whatever snack food was in my pantry and put off the watermelon for the next day. It was a sad, sad day when I came home and found that my watermelon had shriveled up – I had to throw it away!

Moral of the story – make your healthy choices the easy choice. Your belly and your wallet will thank you. Portion control is not relegated to the dinner table. Read on for my favorite tips on portion control and making healthy easier.

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Before grocery shopping:
  • Make a list!
  • Choose recipes for the week that use common ingredients so you have less waste.
  • Always check to see what you already have in your pantry and refrigerator.
  • If your budget allows, look for items that are already proportioned at the store. Reduced fat string cheese, 1 oz mixed nut packets, and almond butter pouches are good examples.
  • Choose foods that offer a large amount per serving. Try raw veggies like cucumber and bell pepper, and air-popped popcorn.
 
After grocery shopping:
  • Divide snack foods into Ziploc bags or Tupperware immediately. Check the number of servings per package – that’s how many containers you will need. This will make taking healthy foods to work or school way easier in the morning. Even if it’s not the healthiest food (chips, cookies I’m looking at you) by eating these from the pre-portioned container rather than the original, larger package you can be more aware of how much you are eating. Take that whole bag of popcorn with you in front of the TV and it will be gone before your FRIENDS re-run is over!
  • Cut up all fruit and raw veggies. You can’t eat a watermelon whole! Cut up your produce for quick snacks and faster prep at meal time. This is essential when you have little ones looking to feed themselves – it’s got to be prepared and in sight!

At meal time:
  • Use smaller plates and utensils. It may seem silly, but our eyes really are bigger than our stomachs! If you are like most people, you inherently want to fill up your plate – but do you really need that much food?  Using a smaller plate allows you to fill up the empty space without going overboard on the calories.
  • Slow down. It takes time for your stomach to send a message to your brain to say ‘I’m full now, please stop eating.’ Eat half of your plate, then take a few minutes to see how you feel. Still hungry? Eat another quarter of your plate and stop again. Nine times out of ten, you will realize you are full before finishing your meal.
  • Have a strategy. Eat the healthiest thing on your plate first. When you fill up on lean proteins and vegetables, what you are likely to leave on your plate will be those higher calories, lower nutrient foods.
  • Make your plate, and then put the leftovers in the refrigerator right away! Eliminate the possibility of second helpings – most of the time those seconds are really for taste sake and have nothing to do with hunger. [This is a great plan for dining out – place half your dish in a to-go container before you even start eating.] Added bonus, you get additional lunches or dinners from cooking once.
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A note about ‘healthy’ substitutes, like sugar free cookies and non-fat dairy. These products are healthy on a one-to-one basis. What that means is, you are not being healthier by eating 5 sugar free cookies if you were only going to eat one regular cookie. Everything in moderation - even those foods that are marketed as healthy.


That's all for today! I'll be back soon with multiple posts to make up for my month long hiatus.

Ciao!
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Let's Get Started

1/8/2017

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You may have the best intentions in starting your health and wellness journey, but did you know your kitchen may be holding you back?! That’s right, you can buy the healthiest groceries and make all the best plans, but having salty condiments and sweet treats hiding in your cabinets will make cooking and choosing nutritiously that much harder.
Let’s take a peek into that pantry shall we?
Those holiday cookies your grandma baked for you? That random truffle oil you bought at a farmers market three years ago? The whole-wheat flour you bought thinking you would use it all the time but opened it once and forgot about? Yeah, I’ve been there.
Sadly, all good foods have an expiration date. Check all expiration dates and toss those that are no longer safe to eat. If something is open but not yet expired, open it up and take a look and/or a whiff - you will know if its time to say buh-bye.
You have some snacks in there, don’t ya? That’s okay, really. (There’s definitely a box of Mallomars in my cabinet) You just need to be mindful. Maybe they should go on a high shelf that is hard to reach and hard to see? 'Out of sight, out of mind' is a real thing.

Here is my list of pantry essentials that can make or enhance a balanced meal:
Oils & Ghee  - coconut, olive, canola, avocado... the list goes on. Be sure to have at least one that is appropriate for use in high-heat cooking.
Grains – chick pea pasta, whole wheat couscous, and farro are at the top of my list. Ancient grains are going to be HUGE this year, check out what's available at your local grocery store and try something new
Dry spices - You don't need salt to add flavor.
Unsweetened apple sauce - a great snack when your sweet tooth takes over, also a great baking substitution.
Beans - Oh, do I love beans. There are so many ways to work these little nuggets of goodness into every meal. Packed with fiber and protein they are a no brainer. Canned or dry are fine, just be sure to drain and rinse those canned beans before use to reduce the sodium content.
Nut Butter – I could live off peanut butter and jelly sandwiches if I had to. Let’s not forget the wonderful snack that is almond butter and apple slices that gets me through my afternoon sleepies.
Canned/Pouch Tuna – Tuna is an excellent source of protein with no cooking required for a delicious meal!
Canned/Boxed Tomato – Once a week there is always something smothered in red, garlicky deliciousness on my plate. My Italian heart wouldn’t have it any other way. Opt for products with no salt or sugar added.
Unsalted Bone Broth – Excellent for adding flavor to grains, making soups and sauces. Plus the bone broth has more protein than a traditional broth.
Coffee and Tea – When you need a pick me up or just want something other than water.
 
On to the refrigerator (and freezer)! Again, check those expiration dates and toss the oldies.
If you haven't recently, go ahead and wipe those shelves and drawers down. A clean refrigerator is a happy refrigerator.
When it comes to grocery shopping and cooking, my style is inspired by the Mediterranean lifestyle  - I try to only buy food for a few days, rather than bulk up on items once every few weeks. This way I do not have much waste and I only buy what we are in the mood for. Because of this, my fridge is often fairly empty. Here’s what I always have stocked…
Lemons – I use lemon all. Of. The. Time. In my hot water, for dressings, in sauces. It’s an easy way to add flavor to a meal.
Plain Greek or Icelandic Yogurt – great for a protein packed breakfast or as a base for a creamy sauce!
Baby Spinach – Raw or cooked these greens add protein and can fit into every meal.
Free-Range Organic Eggs – Sometimes ya just don’t want to cook a whole meal. Eggs are THE EASIEST.
Club soda – for when you want bubbles
Pecorino-Romano Cheese – My vice. I put that sh*t on everything.
Avocado – Another go to when I don’t want to cook but want to feel full and satisfied.
Frozen Shrimp – so quick to defrost, I can add to whatever veggies and whole grains I have on hand for a complete meal.
Boneless Skinless Chicken Breasts or Thighs – There are just so many ways to make chicken!
Hummus, celery, carrots – The snack of all snacks.
Garlic – Love garlic. Hate Vampires.
Frozen Chopped Onions – Because ‘This Is Us’ makes me cry enough.
Raspberries – A high fiber fruit I can munch on when a sugar craving comes on.
 
***A note about condiments. These guys can be sneaky, often packed with added sugar, salt, and fat. Swap plain Greek yogurt for mayo and sour cream. Opt for creamy salad dressings that are yogurt based or make your own vinaigrette with your favorite oil and a vinegar or citrus juice. Keep on hand Dijon and whole grain mustards, low sodium soy sauce (or Tamari if you’re GF), hot sauce, low sodium or unsalted stock, and fresh citrus juices to help flavor your foods.
Why are you still reading this? Go clean up your kitchen!!!
 
A final thought for this week. I am a Registered Dietitian, which is not the same thing as a Nutritionist. You wouldn’t call a CPA just an accountant or a chef just a cook. So please, understand that we RD's are credentialed professionals and have worked very hard to get where we are.
I love this video (below), featuring Rachel Robinson RD, a very respected colleague. She really nails the difference between a dietitian and a nutritionist, and the rest of the video is extremely educational! *Shout out to the shoprite retail dietitians, they do a phenomenal job*
 
Thanks for spending some of your precious time with me! More posts coming soon.


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My First blog post. ever.

1/1/2017

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Hello, 2017! I think it goes without saying that many of us have been eagerly awaiting the arrival of the new year. I am super excited about the new year, because in June I WILL BE GETTING MARRIED TO THE LOVE OF MY LIFE! Additionally, this is the year I have decided to take the next step in my professional career with this website and by offering private nutrition counseling.

In keeping with tradition I have come up with a resolution that I feel perfectly pairs with the very busy year I have ahead of me, to be more thoughtful. This applies to so many facets of life - saving money, nurturing relationships, keeping organized, and staying on track with health and wellness. Here are a few scenarios (these are very ME specific) where this is going to be key...
You see a pair of killer heels on sale. Stop and think, do I really need those? Am I going to wear them more than once?
You see a Facebook post of a friend saying they got a new job. Stop and think, give them a call to personally congratulate them.
You forgot your lunch and that pizza place down the street is calling your name. Stop and think, maybe they have a decent salad option, or at least a slice topped with veggies.

Too often, people make goals and resolutions that are unrealistic, and quit when the going gets tough or results aren't seen right away. Don't trap yourself, support yourself! This blog will be a way of keeping myself accountable, and I am so excited to share with you every step I take!

Stay tuned for the first step in my guide to a healthier 2017... Kitchen Clean-Up!

Ciao!

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    Ashley Shaw MS, RD, CDN

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