The Fruit and Veggie Challenge is Complete...Now Comes Vacation Mode!

Well, it's the 23rd! The last full day of the Fruit and Veggie Challenge!

How did you do? Did you fill your plate with veggies and crowd out the sweets, lattes, fried food, alcohol, and other junk?

I did! Now, don't get me wrong...I wasn't perfect. Nor did I expect to be. But I DID accomplish what I set out to do...to eat healthier than I normally would have during the time between Thanksgiving and Christmas. 'Cuz THAT is a HARRRRD time frame for me to stay healthy. But I did it. And I'm happy I did.

I ditched the junk that had been making me feel so crappy from Early November (Birthday time!) to Thanksgiving.

What were the results?

I lost a couple pounds. My joints stopped aching. My sugar and carb cravings went away. My digestion/elimination returned to normal. I exercised consistently (cuz when I eat better, I tend to exercise more!). I got a little stronger from the increased exercise. I drank more water and herbal tea. I slept deeply. I woke up with energy. I reduced my snacking. I feel like I nourished my body WAY more than I typically would have this time of year...

The list goes on.

So now today is the last day and it's time for the Holidays and "Vacation Mode". This is where most people (myself included!) fall off the healthy wagon and never get back on.

Why? Because they get swept up in "Vacation Mode" and mindlessly eat everything that's put in front of them and then feel bad about it. They feel like they failed. They feel like they were on a diet, and now they're off and now it's ruined. So why bother?

But it's not all or nothing. You're not "on" a diet or "off" a diet...you're just living! Vacations and Holidays happen! They are part of a good, balanced, happy life! And they should be enjoyed! No need for guilt!

Plus, there's a secret to enjoying your vacation time AND not going totally off the rails.

The secret is....making Choices.

Is it that easy? Yup!

I'm going to sit down today and choose what my "Vacation Mode" will look like...

• Will I choose to eat everything in sight, guilt free, no strings attached, knowing that I'm "back to healthy" after January 1st?
• Will I choose to eat everything I want, but in small portions so I don't hurt my belly and get my joint pain back?
• Will I choose to keep it to one "junkie thing" each day, every other day, or on the weekends only?
• Will I choose to eat only "special junk food" like homemade cookies or special pastries rather than noshing on "plain old junk food" like chips or pretzels that are junkie but that have no "wow" factor?
• Will I make healthier versions of junk food so I can still enjoy indulgences without goofing up my health?

I haven't really decided yet. But I will.

It doesn't matter which thing I decide...it's just important that I take the time to be mindful and decide.

Why?

I want to be in charge of my choices. I don't want to get swept up in the environment or the people around me and just randomly eat a bunch of unhealthy foods/drinks until I feel miserable and find myself feeling guilty about it. (How many times have I said to myself, "Gah! Why did I eat all that? I didn't even like it and now I feel super crappy!")

I want to mindfully and purposefully enjoy every morsel of my junkie foods and special drinks! LOL! I never want to feel bad about what I eat, and if I mindfully choose it....I won't!

So...if you did the Fruit and Veggie Challenge (and even if you didn't!), decide how you're going to handle your holidays! Whatever you choose to do, enjoy your Holiday Indulgences guilt-free and savor every delicious morsel!

Sending hugs!

Happy Holidays!

--Dorothy

PS

Me in past "Vacation Modes"...look at all the smiles! LOL!

Christmas Margaritas...one for me and one for...

Oh, who am I kidding?

They're both for ME!

LOL!

Yummy Holiday Lemon Drop made by my friend (and former bartender), Nick!

BBQ Birthday Dinner! My FAVE!

"What do you want for Christmas, Little Girl?"

So remember when you were little and you sat on Santa's lap, told him you'd been good all year, and then excitedly blurted out what you wanted for Christmas?

What a great opportunity that was! You were able to dig deep into that little kid brain of yours and come up with that ONE thing that would truly make your heart sing! Wahoooo!

The catch was, there you were, hoping against hope, that you could rely on this random bearded guy in a funky red suit to make your dearest dream come true.

Fast forward to today. Here you are, and 2020 is coming to an end (thank goodness!). Have you thought about what you want for 2021? Did you dig deep and come up with that ONE thing that would make your heart sing?

For most of us, as we get older (and wiser) it's no longer a toy or a game that we want for ourselves...usually it's something bigger, something more meaningful.

We want health.

We want vitality.

We want energy, confidence, happiness, joy, connection, and purpose.

But even now, 30, 40, 50+ years later, there's still a catch! We now live with the awareness that we really can't rely on that random bearded guy in the funky red suit. Or anyone else for that matter. We know it's time to be all adult-y and rely on ourselves to make our dearest dreams come true. It's up to US to "do the things" and make it happen. (Whatever we decide the "IT" to be!)

So as 2020 comes to a close, dig deep. What do YOU want for yourself in 2021? And more importantly, what are you going to DO to get there?

"Only YOU can change your life. No one else can do it for you." -Anonymous

I Tried It! Roasted Squash Salad with Goat Cheese

Ever had a salad that was so yummy that it tasted like dessert?  I did!

I ate one today!

I made it based on this recipe from Farm Fresh to You (Full Circle).  It was amazeballs!  Not kidding.  I had two servings.  Yeah, two.  And I don't even really like raw spinach!

I deviated from the recipe just a bit....

• I used roasted sweet potato chunks instead of roasted squash ('cuz I didn't have any on hand and I didn't have time to run to the store!)
• Our salad had toasted and salted almond slivers instead of walnuts 'cuz hubby is not a fan of walnuts
• I only added half the maple syrup ('cuz I'm trying to not each too much sugar)

An added benefit of this salad?  It's super pretty!  This is the pic from the Farm Fresh to You website... 

Go ahead.  Give it a try and see what YOU think!

You can find the full recipe here:  https://www.farmfreshtoyou.com/recipes/241/roasted-squash-salad-with-goat-cheese

Have fun!

Dorothy

Soooo Good Instant Pot Beef Stew

I  LOVE beef stew!  Especially on cold, gray winter days!  

It's warm.  It's nourishing.  It's easy to make.  Plus, I can get an easy lunch the next day 'cuz there are always a little leftovers to reheat!  A total win!

And this recipe is Sooooo good!  (If I do say so myself! LOL!)  

Ingredients:

• 3 lbs beef chuck roast (grass-fed and organic if able!) cut into 1.5-2 inch cubes
• Kosher Salt
• 1 T ghee or avocado oil
• 2 medium onions, chopped
• 1 lb mushrooms, cleaned, stemmed and quartered
• 3 stalks celery, diced
• 3 T tomato paste
• 6 garlic cloves, peeled and diced (or smashed!)
• 1.5-2 Cups beef bone broth (you could also use chicken bone broth!)
• 2 T Balsamic Vinegar
• 1 T Worcestershire Sauce (optional)
• 1-2 T Coconut aminos (or gluten free tamari if you're ok with soy)
• 1 tsp Fish Sauce (I use Red Boat)
• 2 sprigs fresh thyme (or 1 tsp dried thyme)
• 1 bay leaf
• Freshly ground black pepper
• 3-4 large carrots, peeled and then chopped into large chunks

• 1T Cassava Flour (optional...for thickening)

Directions:

1. In a big ol' bowl, toss cubed beef with a little Kosher salt.  Let it sit.
2. Press "Saute" on your Instant Pot and when the metal insert is hot, add the avocado oil or ghee. Wait for the fat to melt and then add onions, mushrooms, celery and a sprinkle of salt.  Saute until veggies are soft about 4-5 mins.
3. Stir in the tomato paste and garlic and cook for about 30 seconds.
4. Add in salted beef cubes, bone broth, balsamic vinegar, Worcestershire sauce (optional), coconut aminos, fish sauce, thyme, bay leaf, ground black pepper, and chopped carrots.  Give a good stir and then press the "Keep Warm/Cancel" button on your Instant Pot.
5. Put the lid on and lock it and be sure your steam valve is closed.  Cook for 35 mins on high pressure. (The "Stew/Meat" button will typically do this for you, so you can just press that if you like!)
6. When the cooking time is finished your Instant Pot will automatically go into "Keep Warm" mode.  Let the pressure release naturally in this mode for 15-20 mins.  When you're ready to eat, carefully move the steam valve to "Vent" and let the last bits of steam out.
7. Remove the Instant Pot top, fish out your bay leaf and thyme sprigs and eat the stew as is OR if you like thicker stew, take out a bit of the liquid put it in a small bowl, add your cassava flour and make a slurry, add the slurry back in and give the whole thing a good stir.  (See tips below if you like thick stew, but don't want to use flour.)
8. Add salt and pepper to taste.

Tips and Tricks:

• For making a thicker stew sans flour of any kind, add peeled and chopped chunks of potatoes and extra carrots to your recipe.  When stew is done, take out some potatoes and carrots and mash or blend them into a paste and then stir them back in to make a thicker broth.  
• If you like peas in your stew, after stew is cooked and the Instant Pot cover is removed, press the saute button, add your peas and cook until they're done!  (Just know, the extra cooking time may make your carrots mushy!)  
• Alternate method so your carrots don't get mushy?  Cook your peas separately via microwave or stovetop and add them in after your stew is completely done!  More dishes to wash, but less mushy carrots!  :)
• You can also add other hearty veggies to your stew--parsnip, potatoes, cut string beans, celeriac, turnip, etc. during the regular cooking process.  
• For a little boost of greens, you can add chopped spinach in after the stew is completely cooked and just cook on saute for a little bit to soften your greens!

Have fun with it, friends!  Let me know how it goes!

HUGS!

Dorothy

Half-Prepped for the Week!

So Sunday night is my food prep time.



Hubby goes off to play video games, I throw a load of laundry in, flip on old episodes of Buffy the Vampire Slayer, and then I start planning, chopping, and processing. I think about what I want to make for the next 4-5 days and then make a shopping list. I think about what I might want to snack on. And then I do a little prep.



I’m not one of those gals who cooks a bunch of stuff, puts it in containers and has full meals at the ready all week long. I’m truly not that organized. If YOU are one of those folks, I give you mad props! Keep it up! It’s a great way to ensure that you eat only healthy meals!



Me? I’m kind of a half-prepper! LOL!



I make carrot sticks, celery sticks, bell pepper strips, radish discs, and cucumber sticks. So they are fully prepped for dips, hummus, and guacamole and HALF-prepped for impromptu salads, stir fries, soups, and side dishes.



I make hummus and one other dip (last week it was Sardine Pate...which tasted surprisingly like tuna) to go with veggies and Mary’s Gone Crackers.



I make an oil and vinegar (or lemon) based salad dressing.



I juice a bunch of lemons (cuz I hate juicing them one at a time--better to make a mess and clean it up once than to have to clean up lemon juice, pulp, and seeds a whole bunch of times during the week!). I use lemons a LOT--in warm water, in hummus, in salad dressings, in marinades, with veggies, with fish, in smoothies...you name it!



I make almond milk that goes into the morning smoothies, saving the almond pulp to make almond crackers.



Sometimes I make salads and put them in “to go” containers, so hubby can just grab one during lunch.



Sometimes I make a broth based soup or chili that can be used for lunches throughout the week.



Sometimes I make Sweet Potato Toast, tuna salad, or salmon salad for snacks or a light lunch to go with the soup or salads.



By the time I make that, the laundry has been washed, dried, and folded in-between my little chop and puree projects.



The cool part is, when the work week comes, snacks are ready to grab and go, breakfasts/lunches are ready (or mostly ready) to grab and go, and the veggie part of dinners is “half-prepped”. Plus it feels like there’s less clean up to do when there’s not as much chopping and dicing to do at dinner.



How about you guys? Do you meal plan/prep? Got any good tips and tricks? Feel free to share below!

Pre-Food Prep pic from this Summer.  

I didn't realize there was an onlooker in the background! LOL!

 

Hangry? Drop the Snickers and Grab a BALANCED Snack!

Hey Fruit and Veggie Challengers!




Are you hungry?


I’m finding that if I workout extra hard or don’t eat quite enough for one of my meals, I gett a little shaky and a little hangry between meals. Anyone else?


If that’s you...don’t go hungry...it will only make you more likely to eat mindlessly and ravenously during your next meal and THAT will not make you happy! LOL!


So...what can we snack on? My suggestion is to eat some balanced snacks. The following are pretty good ones and if you have some you love...please share below!

• Hummus with carrots, celery, radish, peppers, or cucumber

• Celery sticks or Romaine lettuce leaves stuffed with tuna salad or salmon salad--you can add chopped tomatoes or brined pickles to your lettuce rolls or add capers to your celery sticks!

• Sweet Potato “Toast” topped with almost anything! Tuna and cucumber. Hummus and sliced radish. Almond butter and berries. Mashed avocado with red chili pepper flakes. Guacamole.

• Apple slices with crunchy almond butter

• A handful of nuts, berries, and coconut flakes

• Hard boiled eggs

• Goji Berries and nuts

• Seeds (pumpkin, sesame, sunflower) with fruit

• A small cup of broth based Soup

• If you do dairy, plain unsweetened organic yogurt with fresh or frozen berries mixed in

• Egg Muffins--NOT to be confused with an Egg McMuffin! LOL! (Egg Muffins are made from eggs and finely chopped veggies whisked together and then baked in muffin tins. After they’re cooked, you keep them in the fridge for a quick little snack!)

• A rice cake topped with hummus and veggies, tuna and pickles, or avocado and chicken

• Mary’s Gone Crackers topped with Sardine/Anchovy Pate (Fancy!)

So how did your day go today? Feelin’ good?

Go Bananas! (Or Don't!)

OK, so I’m SOOOO excited that a bunch of you are playing along with me and taking the challenge to add more healthy fruits and veggies to your plate!  The GREAT IN-BETWEEN-HOLIDAYS FRUIT AND VEGGIE CHALLENGE has begun!  LOL!  And by the way, if you’re reading this and thinking, “Yup, I NEED this right now!”.  You can join in and play along at any time!  Make comments, ask questions, snap a pic and share what you’re eating (you never know...YOU might be the inspiration someone needs to commit to eating healthier and feeling better RIGHT NOW!).  

So..I got a really great question yesterday on the Facebook page, which was…

“What about bananas? They’re not exactly crunchy or colorful, and I know they are kind of high in sugar. Do you consider them something to be piled on the plate, or no?”

The short answer is, if your goal is to lose weight, minimize blood sugar swings, and keep insulin stable, I'd keep bananas (and other high sugar fruits) to a minimum when you start out on your Fruit and Veggie Challenge.  Plus, if you eat a lot of sweet sugary things...guess what?  You sometimes end up craving sweet, sugary things even more!  It might make it harder to give up the sweets if you’re eating LARGE amounts of very sweet fruits and veggies.  

 

But don’t toss that banana just yet!  Bananas are NOT bad for you...in fact, they can be very nutritious--good amounts of potassium, magnesium, and B6, and green ones have gut-friendly prebiotic nutrients . Plus they’re super yummy (and you’re more likely to eat healthy if you like what you’re eating, right?).  

 

So...if you're a person who eats junk food every day and NEVER eats fruit, but you WANT to start eating fruit and the only fruits you like are bananas, pineapples and watermelon...then go for it!  I would WAAAYYYY rather see you improve your diet by ditching highly processed Frankenfoods like Ding Dongs and Oreos and adding in natural, nutritive, higher sugar fruits and veggies that have fiber, antioxidants, minerals, vitamins and other goodies inside!  That would be HUGE progress!

So are you scratching your head?  

“Was that a yes or a no? Do I eat bananas or not?”

As a Health Coach, my job is to help you get where you want to go. I don’t tell you what to eat...I trust that you know yourself well enough to decide what’s good for you and what’s bad for you. My job is to get you thinking about what you want, how you want to feel, and how the heck you can get there in the easiest and most fun way possible.


Want to live longer, age gracefully, have less pain, be happy in your jeans, and rock amazing energy? For most folks that happens by eating nutritious foods, exercising, hydrating, sleeping well, and managing your stress levels. But we all start someplace different, we all have different journeys, and we all have different goals in mind!


So...it’s up to you...eat the banana...or don’t. YOU are empowered to make choices that will bring you the results you want to see!


I’m so glad that my friend posted that question (thank you, Michelle!). Sometimes in order to make good choices for ourselves, we need to know what the impact of that choice might be. Knowledge is power! Ask your doctor. Ask a nutritionist. Ask Google. Ask me. Ask your mom. There are always two sides to every banana and it’s helpful to know what the sides are. ;)

Stay curious and be well!

-Dorothy

PS

When using Google to research foods, remember nutrition is not an exact science. If you're not convinced, choose a food and separately ask, "What are the benefits/pros of ____." And then type in, "What are the side effects/dangers/cons of ____?" You will get doctor's opinions, research results and anecdotal accounts that are completely contradictory! It's quite amusing!

THE GREAT IN-BETWEEN HOLIDAYS FRUIT AND VEGGIE CHALLENGE!

So since my B-day in mid-November, my nutrition has been off the rails--lots of wine, lattes, french fries, sugar, sandwiches, burgers...pretty much anything that is lacking any sort of color or nutrients.  And man, I am FEELING it!  Energy dips in the mid afternoon, constant stuffy nose, barely able to button my jeans, and my joints are killin’ me!  It’s been fun, but it’s time for me to get back on track!  (At least until Christmas!)

So here’s my plan!  

Starting Monday (November 30th) I’m going to do a Fruit and Veggie Challenge!  I’m not counting

calories. I’m not measuring foods.  I’m not starving myself.  Nope. I’m ADDING foods to my plate! 

(Specifically, fruits and veggies!)

I’m ADDING healthy leafy greens, cruciferous veggies and colorful fruits--apples, berries, pears,

pomegranate, arugula, tomatoes, cauliflower, broccoli, cabbage, asparagus, onions, garlic, peppers,

celery, lettuce, mushrooms, spinach, kale, green beans, brussels sprouts, sea veggies...you name

it!  They are going to make up about 60% of my plate!  (That’s a LOT of real estate, folks!)

I’ll ADD small amounts of HEALTHY, low-glycemic, gluten-free, high fiber starchy foods (about ¼

cup per meal) like brown rice, quinoa, sweet potatoes, winter squash, pumpkin, yams, and legumes. 

They will make up about 15% of my plate.

So are you keeping track?  By adding all those fruits, veggies, and plant-based foods, I’ve got 75%

of my plate filled!  THAT’S my goal!  Fill up my plate with the GOOD things--the gut healers, the

microbiome equalizers, the inflammation fighters, the age-defiers, the disease preventers, the

energy boosters, and the holiday pudge-busters!

So what about the last 25% of my plate?  

That’s where the protein goes. It is NOT the main attraction--it’s the side show!  I’ll keep a small

amount of protein on the plate--organic/grass fed/pasture raised beef, chicken and pork OR wild

caught fish OR organic beans/quinoa/lentils/tempeh.

Wait!  I didn’t mention fats!  We need healthy fats--avocado, olive oil, coconut oil, avocado oil,

nuts, and seeds!  I’m not giving them their own section of the plate cuz they’ll just go on top of the

veggies, but trust me, they’ll be there!  (You need those fats so the fat-soluble vitamins/minerals

can do their thing and give you all their health bennies!)

So that’s it!  More fruits and veggies on my plate from Monday, November 30th until Wednesday, December 23rd.

Why? 

I’m looking for less energy dips, better sleep, more stable mood, less bloat, improved digestion/elimination, healthier organs, clearer thinking, less congestion, pain-free joints, and jeans that fit comfortably!  ;)   

So...you want in?  Who’s with me?  We’ll call it THE GREAT IN-BETWEEN HOLIDAYS FRUIT AND VEGGIE CHALLENGE!

Let’s do this!! 

What the Heck is This Weird Looking Veggie?

 So THIS came in my Full Circle Farm Box Delivery!  I was so excited, 'cuz I've never tried it before!  As a matter of fact, I never even heard of it before seeing it on the Full Circle list of potential veggies choices...that's why I picked it!  Do you know what it is?  C'mon, take a guess!  

OK, give up?  

It's Celeriac!  Never heard of it?  It's also called Celery Root, Knob Celery and Turnip Rooted Celery.  Apparently, it's not TRUE celery.  It's a variety of celery cultivated primarily for its root.  

It's pretty ugly, right?  But don't judge a book by its cover!  It's got lots of many fine qualities!

According to Healthline.com, "Celeriac is a nutritional powerhouse, packed with fiber and vitamins B6, C and K. It's also a good source of antioxidants and important minerals, such as phosphorus, potassium and manganese."

Plus, you can use it in all kinds of ways!  You can use it raw in salads or cooked in stews and soups.  You can roast it like roasted potatoes.  And you can mash it like mashed potatoes!  

I chose to try it by using it in this Smashed Celeriac Recipe by Jamie Oliver.  It was yumzo!  Even hubby liked it...and he's not a huge veggie fan.  I added a bit more herbs to it (thyme, sage, and rosemary) and cut down a smidge on the oil.  REALLY good!

So, that was my food adventure for today!  Have you ever been adventurous and tried a new food?  Tell me about it!  I'd love to hear!

Hugs, Friends!

Dorothy

I Tried It! Pumpkin Pie Green Smoothie!

Pumpkin Pie GREEN Smoothie.

I know what you're thinking...

"Gross! Anything pumpkin related should NOT be GREEN!"

(That's what I thought too!)

But I'm telling you, the Minimalist Baker has done it again! She made a "good for you" GREEN smoothie that tastes just like pumpkin pie! I'm not kidding!

So those of you out there who know me, know I'm a total Lover-Of-All-Things-Autumn and that once Fall hits I get mad cravings for Pumpkin Pie, Pumpkin Spice Lattes, Apple Crisp, Pumpkin Muffins, Molasses Cookies, and anything else that's sweet, comforting, and full of spice!

Problem is, this girl is doing her darndest to rock her best health and she knows that sugar, additives, eggs and gluten are not her friends.

So this is why I am always on the lookout for yummy, whole food, Fall treats.

Luckily, I found this one.

The Pumpkin Pie GREEN Smoothie

For my smoothie lovers, it's a real treat. (I dare say you could even top it with coconut whipped cream for the full pumpkin pie experience!)

Have Fun! And Happy Fall Y'All!

PS

I used homemade almond milk as a base! Wowza!

PPS

Sometimes I mix up the greens: spinach, baby chard, baby kale, beet greens, carrot greens, etc. It's a good way to get a little variety in your diet and to use seasonal greens when you might not know what to do with them!

PPPS

Get a good pumpkin pie spice--the spicier the better! OR mix your own using cinnamon, nutmeg, ginger and cloves!

https://minimalistbaker.com/pumpkin-pie-green-smoothie/...

Pumpkin Pie Morsels (Using Almond Pulp!)

To my gluten-free, dairy-free, egg-free friends...

Wish you could just gobble up a piece of pumpkin pie without worry of tummy upset, bloating or acid reflux?  

Well, guess what?  These yummy little morsels of pumpkin-y goodness are gonna be right up your Autumn Alley!  Yup, no dairy, no eggs, no gluten!  And no added sugar either!  Plus, if you’re an almond-milk-maker, it’s a good way to use up that leftover almond pulp!  (If you’re NOT  an almond-milk-maker, you can always sub out the almond pulp for almond meal...just add it in a little at a time until you get the desired consistency.  You probably won’t need the full ¼ cup as it is much drier than almond pulp!)

Be aware...these are addictive and yummy!  Seriously, just like the inside of a pumpkin pie. And no baking needed!  Oooh, and even though they’re made of good, whole food ingredients, they are NOT low cal or low sugar, so be mindful!  

Now that you’ve been warned...here’s the recipe!

Pumpkin Pie Morsels

Equipment:

• Food Processor

Ingredients:

• ¼ C shredded unsweetened coconut

• ½ C Pecans

• Approx. 12 Dates (1 C pitted)

• ¼ C Almond Pulp 

• ⅓ C pumpkin puree

• 2 tsp vanilla

• ½ tsp salt

• 1 ½ tsp Pumpkin Pie Spice

Directions:

1. Chuck coconut and pecans into your food processor.  Process until well blended. 

2. Add in pitted dates.  Process until well blended.

3. Add remaining ingredients.  Process until well blended.

4. Form “dough” into 1 inch balls.  

5. Refrigerate at least 1 hour.

6. Enjoy