Photo credit Klara Knezevic
Dietitian’s Table
Dana: Chicken pot pie- This dish has been my birthday dinner since I can remember. My mom made me one in December and two extra went in the freezer. Last night I warmed in the oven and had for dinner then packed leftovers for lunch. She makes it using the Betty Crocker recipe. Quick meal in January and another two meals out of it in a month or so when we defrost the other one!
Dawn: quinoa and black bean bake. Dawn shared with us her homemade dinner turned into left over lunch today. She cooks much like me, throw in whatever you have! Quinoa, sweet potato and black beans baked. Very quick!
Alex: Egg sandwich. Running low on time Alex had made an egg sandwich with spinach on whole grain bread with chips and hummus. Another quick meal!
Rebecca: Chicken casserole with mushrooms, peas and rice- leftovers from the night before again! Sensing a theme? This is how we make nutrition work for us in a busy day.
Chatter about Nutrition
On to our conversation, what topics did we discuss?
- Lunch boxes: Don’t have one? Dawns tip-use one of the extras from your kids! Brown bags still work or plastic grocery bags.
- Picky eaters! Dawn shared with us her new year’s resolution to only make additional meals for her picky eaters at home 2 times a week. Other than that she will be making only one meal for the whole family which she displays for the whole family at the beginning of the week what is on the menu. Alex shared about her families’ experiences with picky eating and how she is adventurous with food and helping others do the same.
- Aging and the effects on weight gain. We spoke of the different causes that women typically gain weight as they age once their children are out of the house aside from changes in metabolism. Not only could hormones play a role, BUT without children at home, empty nesters may be eating out more. Here they are subjected to large portion sizes, high fat, high sugar, and high sodium foods. They also may be going on vacation more where they are often eating out, eating more, drinking alcohol, and eating more often.
- Recovery record: Meal logging app for iphone and android and web platform. We have recently purchased accounts for myself, Rebecca and Bobbi to use this app. It has been great so far! We are able to have consistent communication with our clients, see their food logs daily, and input goals, coping skills, and all sorts of other information. With our REBEL program and Empowered Eating we have really made ourselves available to our clients pretty much at all times.
- Cooking at home more often: This month Rebecca brought in some leftovers from the night before for lunch including spaghetti squash parmesan, lentil soup, and sweet potato patties with salsa. We even got to try some. This is a great incentive to start cooking more at home! Try forming a lunch group with coworkers to make lunch more enjoyable. It is great to compare recipes and find some that look good and energize you to try at home. Don’t be overwhelmed! One of our students brought an old standby- peanut butter on whole wheat bread with a banana. So don’t be intimidated that every lunch needs to be a 5 star entree. Most times packing up leftovers from the night before or a simple sandwich will is a much healthier choice than a last minute purchase at the drive thru.
No diet talk or bad body talk happens at our table
Notice, nobody is talking about diets, dieting, calories or good/bad foods!
Contact us today so our dietitians can help you with planning meals and lunches!
Dana uses her advanced training in functional nutrition and food sensitivities to help her clients love and trust food again as they heal from years of painful symptoms that have dominated their lives. Co-author of Nourished: 10 Ingredients to Happy, Healthy Eating and Cooking with Food Sensitivities Survival Guide.
