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

Get a Healthy Pear of Lungs!

I know. I spelled "Pair" wrong!

....Or did I?

I just couldn't resist the dumb pun! I've been hanging out with hubby 24/7 due to pandemic rules, so I've started to take on his habit of telling really bad "Dad Jokes". Apologies.

On to my blog post....

OK, so I'm not really a Pear girl (I prefer apples), but I was at the acupuncturist (giving her my laundry list of what was ailing me at the moment) and I told her that my throat and lungs were feeling all scratchy from the smoke we had had here in WA due to the wildfires. She did her magic acupuncture thing (and made me feel amazing) and then sent me off telling me to be sure to eat some Pears (Bartlett, Asian, D'anjou, Bosc, etc.). In TCM, Pears are said to be great for lubricating the lungs and throat, dissolving mucus, and relieving a cough. Perfect knowledge for the upcoming cold and flu season, right? And how amazing that pears are IN SEASON right NOW!

Coincidence?

Some people would say "yes", but me? I like to go with the theory that "Nature Provides". All at the right place and time! It's kind of an amazing world we live in, isn't it?

So below, you'll find a link to a recipe I found (and tried!) for Baked Pears. As my Dad would say, they were "Yumzo"! Healthy, yummy, seasonal, and good for the lungs and throat!

PS

My pears were not quite ripe, so I had to cook them for about 45 mins...if your pears are ripe the indicated time should be about right!

PPS

Other nice spices/nuts to sprinkle on top for health and variety? Walnuts, sliced almonds, clove, star anise, and nutmeg!

Here's where I found the recipe:

https://www.foodfaithfitness.com/whole-baked-pears-with-honey/

And here's a GREAT article for those who want to learn about TCM, Pears, Lungs and Autumn!

https://www.drsebaa.com/autumn-tcm/

Short on Time? Here are 3 Tips and Tricks for Streamlining Your Food Prep!

Short on time? 

Here are 3 tips and tricks I use for streamlining my food prep and making life easier!

Sometimes I cook once and eat twice…  I admit it.  I don’t really want to spend all day in the kitchen.  Sometimes it’s fun, but other times, I just wanna go out and play!  LOL!  So, to give myself more play time, I cook once and eat twice...or thrice!  (Is that a word?)

• If I make things like rice, quinoa, millet, or beans I make them plain and cook a whole bunch at once.  I eat one part and refrigerate or freeze the rest for another day.  Then when I’m short on time, I can make a stir fry or a buddha bowl (warm or cool, vegan or not) with veggies, beans, and leftover meats/shrimp. 

• I also make plain oatmeal in bulk.  Then each day it takes just minutes to re-heat it and while re-heating I can add in different toppings for variety.  I can top it with nuts, seeds, diced fruits, raisins, chopped dates, fun spices, eggs, plain yogurt, pumpkin puree, almond butter, etc.  Even cocoa powder or 100% chocolate shavings!  And who doesn’t like chocolate for breakfast?

• If you’re a crockpot/instant pot person, it’s easy to make spaghetti sauce, soup, and chili in bulk and freeze some for later for when you need a quick lunch or dinner. 

• Making pork tenderloin, chicken, shrimp, carnitas, or other type of meat?  Make extra--eat it for dinner one day and use it for a bunch of stuff the next day! Top a salad! Make a stir fry! Have corn tortilla street tacos! Make a lettuce wrap!  And, as a fun little aside...some meats can be cooked and frozen (like carnitas and meatballs) and used on a whole other day!

Sometimes I cheat! So yeah, I REALLY like to cook things from scratch so I can control what’s put into my food, but life can sometimes get suuuuper busy so I need to be mindful about balancing my stress level with the need to control what I eat. And sometimes, having less stress is way more important for my overall health!

• In those cases, I’ve been known to buy a Rotisserie chicken from the store and use it sliced one night for dinner and use it the next day as a salad topper or cubed and thrown into a hearty soup.  If you’re trying to cut down on colors/preservatives/sugar or whatever, throw the skin away.  Most store cooked chickens have lots of junk thrown on top. 

• Canned beans.  You can buy organic and check the labels for weird add-ins. There are lots of good brands out there with low/no salt and nothing else added!

• If I’m REALLY pressed for time, I buy things like bags of organic power greens, pre-chopped veggies, frozen riced broccoli/cauliflower, frozen veggies, bone stock, etc.  Some peeps also buy prepared soups and frozen meals, but that’s harder if you’re trying to avoid sugar, reduce salt, or avoid additives, colors, and preservatives.  You have to REALLY check your labels!

 

I do my best to do some food prep on days when I DO have time!  So on days when I have a minute, I turn on some tunes that I love to dance around to, I think about my 4-5 main meals that I want to make during the week, I grab the cutting board, and I take all the fruits and veggies out and have a little food-prep-dance-party in my kitchen!  And yes, I DO sing at the top of my lungs while doing it!

• I peel and cut a whole bunch of carrots, peppers, celery, and cucumbers into strips.  Great for snacks with hummus or compliant dip, plus they are now half-prepped for salads, stir fries, and cooked sides for when I’m making lunches or dinners!

• I chop a whole bunch of onions--now they’re ready for adding to dinners and salads or throwing into scrambled eggs or omelettes in the morning!

• I make a large batch of mayo, dip, hummus, and dressings to use throughout the week!

• I cut up that mini watermelon or cantaloupe and put it in a see through container in the fridge so hubby is more likely to see it and snack on it!

So that’s it!  3 ways to streamline meal prep!  

Do you have tricks and tips for making your time in the kitchen more fun or more efficient?  Share below!

Hugs to you!

Dorothy