Even Dietitian's get caught up in trends. We aren't immune to what the media reports, what those around us are doing, and what the trends in nutrition are. Some are great. I eat kale several times a week and love it. Others maybe not so great, like worrying about eating bread even in the absence of celiac's disease. It seems I had forgotten about bread, just with what I hear around me and what I recommend to client's who are bread-phobic because of the trend and media.
I think it is important to diversify your grains and carbohydrate sources. If bread and wheat are your only sources, then it is time to branch out. Eat a sweet potato, or some rice, oatmeal or quinoa. But if you have no issue in digesting wheat, then nothing beats the simplicity and convenience of a sandwich.
Lunches for me are often in my vehicle. I know this is not ideal, but I sit at a table for my other meals. My car is my office, and during the travel time between appointments, it is wonderful to have a well made sandwich. Well planned, paired with veggie sticks, it is easy to pack a clean, easy to eat while driving, meal.
We found a bread maker for $10 at a garage sale. So between my sourdough baking and the new machine, we don't ever have to buy bread with suspect ingredients anymore. I'm packing different grains into the bread as well. Add some protein and veggies and you're good to go.
It is so satisfying, I find I'm much more full than I am following a salad, and this leads to less picking throughout the afternoon. My favourite combo: tofu salad, hummus, roasted red pepper and tomato. Try different spreads- kalamata olives and garlic whirred together in a food processor adds loads of flavor. Don't forget how great pickles are.
Enjoy!!
Sunday, October 26, 2014
Thursday, October 9, 2014
Back in the swing
School finally started and the last few weeks have been a blur of getting back into routine. My little one is slowly adjusting to kindergarten, although has had a hard time leaving me the last couple of days. Just in time for a long Thanksgiving weekend! The kids are staying with my parents while Greg and I head to Seattle. Hopefully the time apart doesn't make it harder on my kindie next week!
Fall is the most wonderful time for food. We have been enjoying squash and kale, lots of apples, and I just roasted up my first pumpkin of the season.
On these chilly fall mornings, baked oatmeal has been our go to breakfast. Today will start with baked pumpkin pie oatmeal. I like this one, which I double and bake in a 9-inch round cake pan.
http://chocolatecoveredkatie.com/2010/11/10/baked-pumpkin-oatmeal-for-one/
Tuesday, September 16, 2014
Updates
The half marathon was great. My "untrained" friend ended up being super fast after a summer of cycling. She ran a personal best beating her last half marathon time by 8 minutes! At 8 km I begged her to carry on without me! I was happy with my run. I had forgotten my watch, but even without the speed training was only 2 minutes slower than last year. If I'd had my watch, I may have been able to break two hours again, but the run was fun and I felt good the entire time, so I'm not disappointed at all.
With school still not starting here in BC, I decided to head to Edmonton to see my sister in her new home. The drive is 10 hours long, and unfortunately it had snowed in the mountains the day before I left, so the drive there was long and tiring. But we had a great time, and the drive back was beautiful!
Now there is talk that school is starting soon. It is really time for me to get organized! I like to have several lunch options in the freezer, and a few things for snack, especially when they first start and they are starved at 2:30.
Also time to start advertising. I'll be offering a fall special for new and returning clients, so watch for it.
Thursday, September 4, 2014
Wine Country Half Marathon- what I'm eating the day before
Only two days to go until the Wine Country Half here in Kelowna! Training hasn't been totally on track, but I eat really well and I got all my long runs in, so I'll be okay. A friend of mine is now running it and is staying here the night before the event too, so my whole focus has changed to having a great run, in a great setting, with one of my best friends!
Recommendations for intake for an event lasting longer than 90 minutes (and it will definitely be that!) are to take in 7-14 grams of carbohydrate per kg of body weight in the 24 hours prior. On the lower end for less elite athletes, and higher for those who are really well trained. In order to eat all those carbs, it is recommended that protein and fat are eaten in slightly smaller amounts.
However, I find it is really hard to achieve the 7 grams per kg. So I just kind of concentrate on carbohydrates and eat what I can. Recommendations are also to eat less fibre, but when I do this I feel bloated and exhausted, and my body is so used to fibre it doesn't hurt me. So here's my plan:
Breakfast- (24 hours before)- baked oats with chia, pumpkin seeds, chocolate chips :) and peanut butter
Snack- peaches, because they are so good right now. Probably 2 of the small ones.
Lunch- Salad and an open faced hummus sandwich
Snack- a smoothie, if I'm hungry
Supper- Tofu alfredo pasta with zuchinni and 2 homemade chocolate chip and oatmeal cookies
Pre-event breakfast- super cereal- chia seeds, oats, pumpkin seeds, agave, chocolate chips, hemp seeds, soy milk. And maybe a peach. All at around 4:30 am.
And 20 minutes before- the Vega pre-workout energizer. Placebo effect or not, this stuff makes me feel very energized!
During any event longer than 75 minutes, it is recommended to take in 30-60 grams of carbohydrate. I'll have 2x30 gram gels during the half marathon- one at 45 minutes, one at 1.5 hours. And drink water with gels. There is also PowerAde or something on course if I feel my energy lagging, but I'm guessing I'll be fine.
I'll report back when the day is done!
Recommendations for intake for an event lasting longer than 90 minutes (and it will definitely be that!) are to take in 7-14 grams of carbohydrate per kg of body weight in the 24 hours prior. On the lower end for less elite athletes, and higher for those who are really well trained. In order to eat all those carbs, it is recommended that protein and fat are eaten in slightly smaller amounts.
However, I find it is really hard to achieve the 7 grams per kg. So I just kind of concentrate on carbohydrates and eat what I can. Recommendations are also to eat less fibre, but when I do this I feel bloated and exhausted, and my body is so used to fibre it doesn't hurt me. So here's my plan:
Breakfast- (24 hours before)- baked oats with chia, pumpkin seeds, chocolate chips :) and peanut butter
Snack- peaches, because they are so good right now. Probably 2 of the small ones.
Lunch- Salad and an open faced hummus sandwich
Snack- a smoothie, if I'm hungry
Supper- Tofu alfredo pasta with zuchinni and 2 homemade chocolate chip and oatmeal cookies
Pre-event breakfast- super cereal- chia seeds, oats, pumpkin seeds, agave, chocolate chips, hemp seeds, soy milk. And maybe a peach. All at around 4:30 am.
And 20 minutes before- the Vega pre-workout energizer. Placebo effect or not, this stuff makes me feel very energized!
During any event longer than 75 minutes, it is recommended to take in 30-60 grams of carbohydrate. I'll have 2x30 gram gels during the half marathon- one at 45 minutes, one at 1.5 hours. And drink water with gels. There is also PowerAde or something on course if I feel my energy lagging, but I'm guessing I'll be fine.
I'll report back when the day is done!
Saturday, August 30, 2014
Scientific Nutrition
During the race expo at the Vancouver Marathon back in May, I noticed a disturbing trend. The increase in nutritional products is no real surprise, but the claims being made seem to be changing.
Not knowing who I was, or whether I was running the marathon or not, I could tell the demo reps selling different products had been instructed to stroke my "athlete's" ego. Then, they would go on to explain how I needed their product. Because of how athletic I am...
Here was one conversation:
"It's greens powder. It is the equivalent of (however many) servings of vegetables. You should drink it first thing because as an athlete you are very acidic in the morning. So this will alkalize you."
Hmmm. The alkaline-acid diet hasn't got a lot of scientific research behind it. (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3195546/)That isn't to say that the so-called alkaline diet isn't good for you. It recommends a lot of leafy greens, which definitely seem to be good for you. And perhaps because your pH balancing systems don't need to work as hard to keep you in balance, there will be long term benefits. But at no point are you "acidic"- your blood pH is tightly regulated. So you don't die.
Another rep selling coconut water/juice blends described how coconut oils fat is used for energy, not as fat. Again, sort of... Coconut is about 60% medium chain triglycerides, which can be used as energy more quickly than other fats. If you aren't consuming too many calories. And that leaves another 40% as fat that isn't quickly used as energy.
But I find myself falling for it all too. We want to believe that we need a special diet, whether it is for exercise or to lose weight. It is tempting to believe that with the right combination of nutrients, in the exact right amounts, will help us accomplish whatever our dreams are. Unfortunately, nutrition is extremely complex. Nutrients interact with each other and within our bodies they react differently depending on many factors, including how active we've been, how much sleep we've had, how much we ate, etc. With so many factors, we may never know exactly what each person needs and when.
With all the claims out there, and websites and articles and "experts" telling you specific formulas for your unique situation, I think the industry will always be there. But if you want sound advice based on real science, there are places you can turn. Registered Dietitians are bound by a code of ethics and governed by a regulating body, so the information they give to you will be sound. The Centre for Science in the Public Interest, and their health letter ( Nutrition Action ) is another wonderful source of info. Another great article: (Nutrition Misinformation).
There are days I want to become someone who claims my product will save you. I'd make a lot more money and work a lot less. But then I sit down to whatever real food I've made for supper and I know I need to keep spreading the word. Real food is better, it tastes better and it satisfies more than just a need for calories and our need for the nutrients we think we understand. Real food energizes, it bonds families, it builds communities and it protects the environment. So I'll keep on choosing it and I hope you will too.
Not knowing who I was, or whether I was running the marathon or not, I could tell the demo reps selling different products had been instructed to stroke my "athlete's" ego. Then, they would go on to explain how I needed their product. Because of how athletic I am...
Here was one conversation:
"It's greens powder. It is the equivalent of (however many) servings of vegetables. You should drink it first thing because as an athlete you are very acidic in the morning. So this will alkalize you."
Hmmm. The alkaline-acid diet hasn't got a lot of scientific research behind it. (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3195546/)That isn't to say that the so-called alkaline diet isn't good for you. It recommends a lot of leafy greens, which definitely seem to be good for you. And perhaps because your pH balancing systems don't need to work as hard to keep you in balance, there will be long term benefits. But at no point are you "acidic"- your blood pH is tightly regulated. So you don't die.
Another rep selling coconut water/juice blends described how coconut oils fat is used for energy, not as fat. Again, sort of... Coconut is about 60% medium chain triglycerides, which can be used as energy more quickly than other fats. If you aren't consuming too many calories. And that leaves another 40% as fat that isn't quickly used as energy.
But I find myself falling for it all too. We want to believe that we need a special diet, whether it is for exercise or to lose weight. It is tempting to believe that with the right combination of nutrients, in the exact right amounts, will help us accomplish whatever our dreams are. Unfortunately, nutrition is extremely complex. Nutrients interact with each other and within our bodies they react differently depending on many factors, including how active we've been, how much sleep we've had, how much we ate, etc. With so many factors, we may never know exactly what each person needs and when.
With all the claims out there, and websites and articles and "experts" telling you specific formulas for your unique situation, I think the industry will always be there. But if you want sound advice based on real science, there are places you can turn. Registered Dietitians are bound by a code of ethics and governed by a regulating body, so the information they give to you will be sound. The Centre for Science in the Public Interest, and their health letter ( Nutrition Action ) is another wonderful source of info. Another great article: (Nutrition Misinformation).
There are days I want to become someone who claims my product will save you. I'd make a lot more money and work a lot less. But then I sit down to whatever real food I've made for supper and I know I need to keep spreading the word. Real food is better, it tastes better and it satisfies more than just a need for calories and our need for the nutrients we think we understand. Real food energizes, it bonds families, it builds communities and it protects the environment. So I'll keep on choosing it and I hope you will too.
Saturday, August 23, 2014
Summer and Training
Summer is so wonderful! And it has continued to be very busy! Holidays, work and training have made time fly! I have not done a great job of following my training plan for the Wine Country Half Marathon, although I have been able to get the long runs in. Sadly, most of my weekday runs are 5 km, any pace. The longer runs haven't hurt too much, so I still should be able to enjoy the day, even if I don't set any personal bests.
I'll have another chance to set a PR. Greg and I registered for the San Francisco marathon next summer! Our tenth wedding anniversary will be next year, so what a great way to celebrate. A full marathon and another great city to eat and walk our way through. Training will begin late March, and most long runs will be done before the crazy heat of July. My goal at this point is to feel good during the entire 42 km, since I've never experienced that (3 marathons, more painful each time!)
Processing fruit and canning tomatoes has begun. Last year I was canning tomatoes until 11:00 pm for several nights leading up to the half marathon. This year, I'm getting 20 pounds at a time in an effort to stay off my feet September 5. And my younger son will be starting school, so there shouldn't be any kids painting bedrooms the day before.( remember? )
We are still loving the Okanagan summer and I love having my boys home with me. I can't believe that we are so close to the beginning of school. (possibly, if the teacher's strike ends...) Watch for a post on lunch box prep, coming soon.
I'll have another chance to set a PR. Greg and I registered for the San Francisco marathon next summer! Our tenth wedding anniversary will be next year, so what a great way to celebrate. A full marathon and another great city to eat and walk our way through. Training will begin late March, and most long runs will be done before the crazy heat of July. My goal at this point is to feel good during the entire 42 km, since I've never experienced that (3 marathons, more painful each time!)
Processing fruit and canning tomatoes has begun. Last year I was canning tomatoes until 11:00 pm for several nights leading up to the half marathon. This year, I'm getting 20 pounds at a time in an effort to stay off my feet September 5. And my younger son will be starting school, so there shouldn't be any kids painting bedrooms the day before.( remember? )
My boys are actually helpful this year, and they peeled 20 pounds of tomatoes!
We are still loving the Okanagan summer and I love having my boys home with me. I can't believe that we are so close to the beginning of school. (possibly, if the teacher's strike ends...) Watch for a post on lunch box prep, coming soon.
Friday, August 8, 2014
BC Scones
It's been too long! Summer is flying by and I can't believe it is August! I will write a longer post soon, but thought I'd share a great recipe for these delicious scones. These are a great treat post long runand swim, best enjoyed on a deck with an iced coffee.
BC Scones (Is the BC for British Columbia, or Blueberry Cherry? Doesn't really matter, they celebrate all that is great about living here.
1 2/3 cups flour (whole grain or whole spelt)
1/4 cup dark brown sugar
1Tbsp baking powder
3/4 teaspoon baking soda
Pinch salt
1 1/3 cup rolled oats
2 heaping spoonfuls coconut oil or earth balance ( can add up to 1/2 cup to taste)
2/3 cup soy milk plus 1 teaspoon apple cider vinegar (or milk of choice)
1/2 cup cherries, pitted and chopped
1/2 cup blueberries
1/2 cup dark chocolate chips
Preheat oven to 425F.
Combine flour, sugar, soda, powder and salt in food processor.
Add 1 cup rolled oats and 2 heaping tablespoons coconut oil or Earth balance and pulse a few times until mealy looking. Add remaining 1/3 cup oats and pulse again.
Transfer to a bowl. Add milk and gently combine, then fold in rest of ingredients.
Divide into two balls, flatten each on a sprinkling of rolled oats, then cut each circle into 4. Bake for about 12-15 minutes.
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