Too Busy To Cook: Reality or BS?

Marci Anderson - Wednesday, April 28, 2010

I got a kick out of reading this article.  Michael Ruhlman says the old excuse of being too busy to cook is a bunch of BS.  He states that we all have the same 24 hours in a day and that we all choose how to use those hours.  If you don't have time to cook, he thinks it's just not high enough on your list of priorities.

What do you think?

I for one spend multiple hours in a day helping people develop simple strategies for healthier meals, made with fewer processed ingredients.  But I don't actually cook 5/7 days of the week!  I developed a strategy that works for me.  Cook 3 meals on Sunday that last through the work week, eat out on Saturday and cook a nice meal on Sunday.

What works for you? 

No matter how you look at it- eating fewer processed meals and incorporating better nutrition into your diet does take time, a bit of sacrifice, and some serious planning.  But I just don't know that I can agree with Ruhlman.  For many of us, cooking on a nightly basis isn't a matter of priorities, it's just a matter of reality.


 

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New Recipe: Bulgur Chicken Salad

Marci Anderson - Monday, April 26, 2010

It's been a while since I've posted a recipe simply because I haven't tried any news ones I've been crazy about.  But I made this bulgur chicken salad yesterday and thoroughly enjoyed it.  Truth be told I had never used bulgur in a recipe before.  Turns out its super cheap and an extremely easy whole grain to prepare. 

This salad is packed with whole grain goodness, fiber, Vitamins C & E.  Plus I can carry it to work in one container, which makes my life much easier.  Enjoy!

Bulgur Chicken Salad
Source: Nutrition Action Healthletter April 2010

Ingredients:
1 cup bulgur
1 1/2 cups boiling water
1  lb boneless, skinless chicken breast
Freshly ground black pepper
4 T Olive oil, divided
1/3 cup fresh orange juice
2 T fresh lemon juice
Arugula, roughly chopped (or any other salad green you like)
2 cups grape tomatoes, quartered
4 scallions, thinly sliced
1 avocado, chopped

Marci's Additions:
Slivered almonds, lightly tasted (love that crunch)
Orange slices, cut into chunks (adds sweetens and a little juice)

Directions:
Place bulgur in a large bowl, pour boiling water on top and cover.  Let stand 10 minutes, uncover and allow to cool.

Season chicken with pepper (and anything else you like), then grill or saute over medium heat with 1 T olive oil.  Allow chicken to rest 5 minutes then slice.

Whisk the remaining 3 T oil, orange & lemon juice, along with salt & pepper to taste.

Add the arugula to the bulgur, toss with dressing, and top with tomatoes, scallions, avocado, almonds, and oranges.  Enjoy!

Marci's note: I actually mixed the bulgur, dressing, and toppings together, then topped my arugula with the bulgur mixture.  I'm keeping the bulgur mixture separate from the arugula for leftovers in one container.  I have found that it keeps in the fridge pretty well.  You may want to leave the avocado out and simply add it right before you eat it since it tends to turn brown.


 

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Happy Earth Day!

Marci Anderson - Thursday, April 22, 2010

A colleague of mine wrote a great blog post on creating a healthy kitchen that is earth-friendly.  I think she has some great ideas, so check it out!

Here's my #1 earth-friendly tip: Stop buying water in plastic bottles.  Cut down waste by drinking from a reusable BPA-free water bottle.  I bought one for $2 at Old Navy and love it!
 

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All Women Worry About Getting Fat

Marci Anderson - Sunday, April 18, 2010

So my Dad sent me this article from Yahoo! News.  A recent research study shows that women who have a normal perception of body image based on psychological screening tests still have brain scans that reveal they are concerned about getting fat.  In fact their brain scans are similar to women with full blown eating disorders.  On the other hand, the brain scans of men showed no indication that they were concerned about body image.

What's the difference between the sexes?  Social pressure.  Women spend so much time fretting about their physical appearance because we are expected to look a certain way.  What a waste of energy and time that could be spent in more productive and worthwhile pursuits!

So ladies, next time you have an obsessive body thought come in to your mind, here are some alternative thinking patterns that may help you get on a healthier track:
1.) I'm not entertaining this thought, I have more important things to think about, like (fill in the blank).
2.) Rather than obsessing about how much I weigh, I'm going to focus on doing positive things for my body like giving it nourishing food when it's hungry, sleep when it's tired, a hot bath when it's sore, and exercise when it's sluggish.
3.) Instead of berating myself, I'm going to list 2 positive things my body has done for me today (then list them).

I know this sounds awfully cheezy, but we have got to stop this body hating obsession.  Negative body thoughts do nothing to improve our appearance, physical health, or emotional well-being.  But learning to speak to ourselves in a positive, loving, and healthy way can improve all of those things.  And it's just one positive thought at a time.

If you feel consumed about body fearing and body hating thoughts, you may want to think about getting some support.  I have a list of resources.  To get you started, my friend and colleague Deb Schachter has an upcoming workshop to help you improve your body image on May 8th.  Contact her for details!

Your dietitian in Cambridge, 
Marci
 

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Yoga in the Treatment of Eating Disorders

Marci Anderson - Thursday, April 15, 2010

A recent randomized clinical control trial of using yoga in the treatment of eating disorders appeared in the April issue of the Journal of Adolescent Health.  The study compared traditional treatment at an outpatient eating disorder center as compared to individual yoga plus standard care.  After 8 weeks, those in the experimental group showed lower Eating Disorder Examination scores and reduced food preoccupation following the yoga sessions.  Results show yoga as a promising adjunct therapy to eating disorder treatment.

A few reasons I think yoga is great:
*Teaches you to remain in the "present moment"- a skill that is greatly needed in our busy world and an essential component for anyone looking to change their food habits or relationship with food.  Learning how to be more present in your body allows you to listen to your body's hunger and fullness cueing.
*Helps you maintain posture and flexibility with age.
*Improves balance which helps to prevent falls.
*A great way to destress

Interested in using meditation to de-stress but don't have the means or desire to go to a yoga class?  Try this 10-minute self-guided mediation at your desk!

Your neighborhood nutritionist in Cambridge,
Marci


 

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Product No Case: Dannon Light & Fit Yogurt

Marci Anderson - Monday, April 12, 2010


The purpose of the "Product No Case" blog postings are to share with you foods disguised as "healthy" but might not be. And the highly marketed Dannon Light & Fit Yogurt is another great example.

I know what you're thinking, it's fat-free yogurt, it must be healthy!  Well, I'm not saying that it's devoid of any nutritional benefits.  It contains 15% of your daily calcium and vitamin D needs which isn't bad for bone health.

The problem is that this is a marketing ploy for weight loss.  But if you are snacking on Light & Fit Yogurt, with the hopes of looking like Heidi Klum, you may find yourself more frustrated than physically satisfied.  Let me explain.

The yogurt contains 80 calories, with the majority of those calories coming from carbohydrate.  That means you'll likely be satisfied for about 30 minutes since simple carbohydrates are metabolized very quickly. I've met with many people who are trying to lose weight but feel hungry constantly!  When I ask about their snacking habits, they list things like fat-free yogurt and fruit (both simple carbs that do not have the satiating power of protein and fat).

A nutritious snack that keeps you satisifed for longer needs to contain more than just carbohydrates.  So balancing out that yogurt with a handful of nuts is a great way to add healthy fats, protein, and fiber.

Also, low calorie yogurts often contain artificial sweeteners like aspartame and sucralose.  While the FDA has declared them as safe, they can actually cause a fair amount of stomach upset (think gas and gurgling).  Additionally, artificial sweeteners tend to exacerbate sweet cravings because they are so much sweeter than real sugar.  So my recommendation is to avoid them.

DISCLAIMER: I am not opposed to eating things that are non-nutritious but tasty. I would be the last to turn down a homemade chocolate chip cookie! My purpose is to help you see through the marketing ploy of food companies and understand how to feed your body based on sound nutrition. The goal is to fill our diets with nutritious foods and enjoy the yummy but not particularly healthy foods in moderation. My hope is to give you a little clarity with these "No Case" postings.
 

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Product Showcase: Amy's Breakfast Burrito

Marci Anderson - Wednesday, April 07, 2010


Are you in a breakfast food rut?  A lot of my clients that I meet with for nutritional counseling feel bored about their food choices but also want easy meals that are quick and healthy.  One of my breakfast favorites is an Amy's Breakfast Burrito.  In a couple of minutes you have a warm breakfast option that is both nutritious and oh so satisfying.  She makes her burritos with a whole grain tortilla and fills it with tofu, potatoes, beans, and veggies.  Pair that with some fresh fruit or orange juice and you have a balanced breakfast that is a nice alternative to cereal or toast. Plus it's a bit higher in protein and fat to help you stay satisfied longer.

Check out her website for other quick meal ideas.  

Do you have any other breakfast favorites?  Please share!

Interested in nutrition counseling?  I'm located in Harvard Square.  Give me a call! 617-834-7336.
 

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Food Inc on PBS

Marci Anderson - Monday, April 05, 2010

Save the date!  A fabulous food documentary, Food Inc will air on PBS April 21st.

It changed the way I think, buy, and prepare my food. 

Below is a summary from the PBS website, but click here for the full article.

In Food, Inc., filmmaker Robert Kenner lifts the veil on our nation's food industry, exposing the highly mechanized underbelly that's been hidden from the American consumer with the consent of our government's regulatory agencies, USDA and FDA. Our nation's food supply is now controlled by a handful of corporations that often put profit ahead of consumer health, the livelihood of the American farmer, the safety of workers and our own environment. We have bigger-breasted chickens, the perfect pork chop, insecticide-resistant soybean seeds, even tomatoes that won't go bad, but we also have new strains of E. coli — the harmful bacteria that causes illness for an estimated 73,000 Americans annually. We are riddled with widespread obesity, particularly among children, and an epidemic level of diabetes among adults.

 

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