A Simple Suggestion for your New Year: "Cook!"

1. Lose weight 2. Spend more time with Family and Friends 3. Stay Fit and Healthy 4.Learn Something exciting 5. Spend less, save More.

These are the Top 5 New Years Resolutions of 2015. These can turn into examples of lofty, unspecific goals that start out with momentum, but eventually lose steam, and leave us feeling frustrated, defeated, or apathetic. 

What if I told you one activity could help you maintain your momentum, connect with your food and those around you, and accomplish all 5 of those resolutions (and that its available at FTR in January 2017?!) It's an activity that is becoming more and more foreign to our society (Americans spend an average of only 27 minutes a day preparing food; the least amount of time than any other country) and it's absence is beginning to take a toll on our health. 

This activity is cooking. And while there is a certain amount of planning, practice, and prioritizing that goes into cooking, research shows that those who cook their own food eat healthier, are more likely to lose weight, save more money, and are more likely to make healthier choices when they do eat out. 

John's Hopkin's researcher Julia A Wolfson found, “when people cook most of their meals at home, they consume fewer carbohydrates, less sugar and less fat than those who cook less or not at all – even if they are not trying to lose weight."

But cooking isn't just about losing weight (in fact, it's been identified as the thing that allowed us to evolve as humans!). It's a way to be more conscious about what is in your food and what goes into your hard-working body. It's a way to better understand how your food arrived to your plate and what it looks like in it's most natural form. It's a way to connect with others and share a meal. And it's a way to model healthy behavior to your kids (not to mention the endless mental, physical, and social benefits children develop from family meals).

So, this 2017, consider adding "cook!" to your list in order to improve your health, relationships, and independence!

Here are some helpful tips to start:

-Start by identifying which days are easiest for you to cook. If you're new to cooking maybe just setting Sunday aside for culinary adventures is a great start.

-Start by choosing a meal you want to cook. For most people, dinner is a good starting point, but breakfast is also a realistic option.

-Make a list of your favorite recipes that you often choose when you eat out. Look up a recipe for a "simple version" of the dish and make a grocery list.

-Try to include your friends, significant others, and/or kids in the process. This is a great resolution to make with others!

-After you feel comfortable making one meal a week, begin to prepare larger batches or additional recipes in order to eat-in more days per week.

-Check in with your body (and wallet!) to see how you feel and if you notice a difference when you eat your cooked food versus food away from home.

Join your Food to Recover dietitians for cooking classes to help achieve this resolution in our NEW FTR Kitchen, just upstairs from the gym. Keep your eyes peeled for cooking classes schedules coming soon!

Works cited:

Wolfson, J. Bliech, S. “Is cooking at home associated with better diet quality or weight-loss intention?” Journal of Public Health Nutrition. 17 Nov 2014.

Pollan, M. "Cooked." The New York Penguin Press. New York, 2013. 

Kramer, A. "Teaching Kids to Cook May make them eat Healthier." CBS News, November 2014.

Mindfulness and Gratitude During the Holidays

The holidays are a great time to give thanks, celebrate ourselves and those around us, and reflect on our year. While the Food to Recover dietitians are certainly excited about the holiday food, we also want to help you remain present, enjoy healthy food and holiday food without guilt, and be grateful for those around you! Here are some ways we want to support you in doing so:

1)   Find Gratitude

“Cultivate the habit of being grateful for every good thing that comes to you, and to give thanks continuously. And because all things have contributed to your advancement, you should include all things in your gratitude.”- Ralph Waldo Emerson

·      Thank your body. Not only for hard workouts or long work days. Thank it for simple things; like walking up stairs, keeping your blood pumping through your body, your sight or smell, your immune system protecting you from the millions of germs we encounter everyday. Take a moment to realize the miracle that your body is. BE KIND TO YOUR BODY. It’s the only one you have and it is beautiful.

·      Thank those around you. Look to those around you and celebrate their role in your life, no matter how small or large.  No need to always focus on food. Gratitude can be expressed with small acts of kindness. Let those around you know that you appreciate them.

·      Thank your food. Don’t just be thankful for it. Be thankful to it. Thank your food. It sustains you, it nourishes you, it energizes you, it fuels you!

2)   Practice Mindfulness During the Holidays

“Mindfulness is simply being aware of what is happening right now, without wishing it were different.” –James Baraz

·      Release expectations: enter into the holidays with an open mind. Each year is different.

·      Manage stress and be sure to get adequate sleep: increased stress levels and lack of sleep increases stress hormones in your body which may cause you to overeat.

·      Make time to connect; with people, with food, with yourself

·      Recognize internal and external factors related to eating; 

Find balance; don’t skip meals

§  Internal cues: listening to your body's hunger, paying attention to the hunger scale 

Skipping meals may make you fall into the 1-2 area, which later can lead to overeating. Try to eat small meals or snacks to not drop below a 3 during the day, and try to slow down and enjoy food to be able to recognize when you are at a 5 or 6 on the scale. 

§  External cues: Be aware of the size of your plate, portion sizes served to you, and food marketing around the holidays

Create healthy and intentional environments

§  Bring your own healthy dish to a holiday gathering (recipes below!)

§  Try to eliminate distractions during eating and avoid mindless eating

ENJOY your food; listening to hunger cues and mindful eating can allow you to enjoy all flavors and foods without guilt

         Slow down; walk, don’t run!

§  Get family involved in physical activity- go sledding, ice-skating, or hiking!

·      'Tis the season to be jolly.  Keep learning, breathing, laughing.

3)   Staying Healthy: Recipes for the Holidays

“Let thy food be thy medicine”- Hippocrates

Simple Roasted Butternut Squash Soup

·   1 large butternut squash (about 3 pounds), halved vertically and seeds removed (bake seeds on separate baking sheet)

·   1 tablespoon olive oil, plus more for drizzling

·   ½-1 yellow onion, chopped

·   1 teaspoon salt

·   4 garlic cloves, pressed or minced

·   dash of ground nutmeg or pumpkin pie spice

·   Freshly ground black pepper, to taste

·    1-2 cups vegetable broth

·   ½-1 cup milk (dairy, nut or soy), 2Tbsp 2% milk (if desired)

Directions: Preheat the oven to 425 degrees Fahrenheit, and place butternut squash halves face down on baking sheet. Add enough water to fill the pan around the squash, around 1 cup. Bake until the skin ripples, around 45-50 minutes. Allow to cool 10 minutes when finished.

Meanwhile, heat olive oil in pan on medium heat and cook onion and garlic for about 5 minutes. Place the sautéed onion and garlic in the blender. Scoop the baked squash into the blender, and put remaining ingredients in, too. Blend until smooth. Serve hot and top with roasted squash seeds

Simple Roasted Fall Vegetables

·       1 head cauliflower

·       2 sweet potatoes

·       ½ lb Brussels sprouts

·       1 onion, sliced

·       3 beets

·       2 large carrots

·       2-3 tbsp olive oil

·       1 tsp Italian seasoning or rosemary

·       salt and pepper to taste

·       roasted red pepper flakes to taste (if desired)

Directions: Preheat oven to 400 degrees. Cut all vegetables in uniform size, around 1 inch thick. Place in a large bowl and drizzle with olive oil. Sprinkle seasonings on top and stir to mix.

Immunity Smoothie

·   1 large ripe banana, previously peeled, sliced and frozen

·   1 cup frozen or fresh pineapple

·   ½ cup strawberries

·   1/2 Tbsp fresh ginger (1 small knob, peeled)

·   1/4 tsp ground turmeric (or sub cinnamon)

·   1 handful spinach

·   Juice of 1/2 small lemon

·   1 cup unsweetened almond milk

Directions: Place all ingredients in the blender and blend until smooth! Add ice to make it colder

Adapted from "Deliciously Ella"

Immunity Chicken Soup from the ”Healthy Chef”

6 cloves garlic, smashed 


2 tablespoon finely grated ginger

1 tablespoon fresh grated turmeric (or ¼ tsp dry)

1 litre (35  1/4 fl oz)  chicken or vegetable stock

1 litre (35  1/4 fl oz)  water

1-2 lbs chicken breast, cut into chunks 

2 bunches cilantro, chopped

¼ cup rice wine (optional)

3 tablespoons tamari soy sauce

Directions: Combine the garlic, turmeric, ginger, stock, water and chicken into a large pot.

Simmer for 5 – 10 minutes over a low heat until chicken is cooked through and flavors have infused into the stock.

Add rice wine, tamari and coriander just before serving.

Serve in large bowls and sip slowly. Enjoy.

Notes: Vegetarians can use vegetable stock in place of chicken stock and use silken tofu in place of the chicken 

Pumpkin Energy Balls

·       3 cups dry, uncooked oatmeal 

·       1 cup all-natural Pumpkin Puree

·       1 cup all-natural Peanut butter

·       2/3 cup pure maple syrup or raw honey

·       1/2 tsp cinnamon

·       1/2 tsp pumpkin pie spice

·       1/2 Tbsp vanilla extract

·       4-6 Tbsp ground flax seeds 

·       1 cup small chopped walnuts, chopped almonds, chopped peanuts, coconut flakes, or any combination of mix-ins that equal 1 cup total.

·       1/2 cup mini dark chocolate chips (if desired)

   Directions: Combine all ingredients together in a medium bowl until very thoroughly mixed. Roll into balls of about 1″ in diameter and place on cookie sheet. Freeze for one hour and store at room temperature.

 Adapted from Clean Food Crush

Ideas for left over Turkey

Turkey stir-fry- combine with carrots, peas, ginger, bell peppers, and broccoli. Add soy sauce and serve over brown rice or in lettuce wraps!

Turkey Cobb salad- place cold turkey on a bed of spinach, boiled egg, shredded carrots, diced avocado, shredded beets, and fresh bell pepper with salad dressing of your choice.

Turkey Mexican Soup- combine with Mexican spices, corn, black beans, tomatoes and green chiles.

Turkey Mediterranean Wraps- Tuck turkey in a pita with hummus, olives, spinach, tomatoes, and feta cheese! Top with plain greek yogurt.

Thai Turkey Curry- Mix with curry spices, coconut milk, zucchini, carrots, and peas and serve over brown rice.

 Happy Nourishing and Happy Holidays!

Your Food to Recover dietitians

Summertime Smoothies

The Food 2 Recover Dietitians recently had a great time at the Fit to Recover Boot Camp sharing one of our nutrition workshops. We sampled healthy post-workout smoothies and talked with FTR members about easy ways to reduce added sugars in the foods and beverages we consume. We also discussed how balanced nutrition that includes nutrient-rich foods can nourish recovery both from physical exercise as well as in the journey of recovery from substance use disorders.

Individuals in recovery may replace cravings for drugs or alcohol with sugary foods and beverages that don’t provide the nutrition needed to sustain energy and health. Part of Food 2 Recover’s purpose is to provide practical resources to make it easier for those in recovery to nourish themselves with healthy and enjoyable foods.  Smoothies are one great option because of their simple budget-friendly ingredients and easy preparation.

Food 2 Recover also emphasizes a positive relationship with food. Avoiding restrictive diets allows individuals to include a variety of foods and beverages each day and honor their food preferences. Even sugar is okay in moderation.  When you consume sugars (a type of carbohydrate) in naturally nutrient-rich foods like fruits and milk products, instead of sugars added in processed foods, you'll also get the benefits of vitamins, minerals and other nutrients needed for health. Ultimately, we don't promote a fear of sugar (or any type of food) or the need to cut it out of your diet entirely!  

With that in mind, use the tips below to build a more nourishing smoothie while moderating intake of some of the added sugars found in common foods and beverages.

Tips for Healthier Smoothies

To build a better smoothie start by choosing whole fruits and vegetables as the stars and think of the liquids and other ingredients as the side show.

Fresh, Frozen, or Canned Fruits

• Fresh, ripe fruits bring flavor and color and are what many think of as the foundation of a healthy smoothie.
• Try different varieties of fruits, especially those that are in season. Frozen fruits or canned fruits are also a convenient way to have smoothie ingredients on hand any time of year. Just make sure to purchase varieties without added sugars (such as those packed in water or fruit juice when canned).

Vary Your Veggies

• To increase the nutritional advantage of smoothies, consider boosting up the veggies with dark leafy greens like spinach, kale, or romaine.
• Add flavor with herbs such as basil, cilantro, mint, or parsley or other vegetables such as carrots or cucumber. Explore the options!

Boost Up the Protein

• Consider adding a protein source such as plain or vanilla low-fat/low-sugar yogurt or kefir drink, silky tofu, or a scoop of protein powder.
• This can be a convenient way to get a healthy boost of protein and is especially good for a post-workout snack.

Think Healthy Fats

• Including healthy fats such as peanut butter, a small handful of almonds, or chia seed or ground flax seed is another way to pack more nutrition into a smoothie. Other options are flax seed oil or avocado.
• These are fats that are good for heart-health when consumed in moderation.  Just remember to watch portion sizes. Aim for 1 – 2 Tbs. of nut butter or seeds or 1 – 2 teaspoons of oil for example.

Choose Fluids Wisely

• For the liquids in a smoothie consider using water, low-fat milk, or unsweetened milk substitutes such as plain, fortified almond or soymilk.
• Ice cubes are another way to make smoothies cold and refreshing without adding a lot of calories. Using fruit and vegetable juices is also an option. To keep added sugars low choose 100% juices.

Adding Sweeteners

• What about adding sugars such as honey or agave to smoothies? This typically isn’t necessary if using a variety of fresh, ripe fruits. 
• However, a small amount of sweetener can be added if desired. Keep portions to a teaspoon or so. Sugar substitutes such as Stevia are an alternative.

Reaching Balance

• Remember that many smoothie recipes are formulated for at least 2 servings and maybe more. Watch the portion sizes and keep a couple of fun smoothie cups at home that are about 4 – 6 ounces.

General Tips to Reduce Added Sugars

The 2015-2020 Dietary Guidelines recommend consuming less than 10 percent of daily calories from added sugars. For a 2,000 calorie diet, that's no more than 200 calories or 50 grams of added sugars a day.  To help visualize this,  consider that a teaspoon of sugar is about 4 grams (and 16 calories). Limiting added sugars to no more than 50 grams is equivalent to having less than about 12 teaspoons daily from any foods or beverages consumed. 

While that may sound like a lot of added sugar at first, consider that one 20-ounce bottle of soda, a 20-ounce can of  energy drink, or a 16-ounce frappuccino coffee drink has 50 - 60 grams of added sugars or more! That's more than the daily recommended added sugars limit in a single drink. Given how many beverages and other common foods have added sugars it's easy to see how they can add up quickly.

To limit daily added sugar intake, it helps to choose foods and beverages without added sugars whenever possible. Here are some tips to help from the Academy of Nutrition and Dietetics:

• Read food labels (including the ingredient list) and avoid buying foods with added sugars like high fructose corn syrup, dried cane syrup, evaporated cane juice, invert sugar, molasses, sucrose, brown rice syrup, honey, agave or maple syrup.
• Drink water, low-fat or fat-free milk and 100-percent fruit or vegetable juice instead of sugary beverages.
• Choose snacks with no added sugar. For example, eat plain yogurt instead of flavored yogurt with whole fruits such as berries or pears.
• Grill fruits such as pineapple or peaches for a naturally sweet and healthier dessert.
• Eat smaller dessert portions. Often a bite or two will satisfy your sweet tooth.

Source: a version of this article, written by the same author, was originally posted here.

·      

Food & Mood

Wouldn’t it be nice if nutrition was only about the nutrient composition of the food we eat?  Decisions would be so much easier if our food choices were based solely off of nutrition labels.  In reality, however, there are countless influences on the food choices we make each and every day.  One of the strongest influences is the significant psychological component to why we eat the way that we eat.  Conversely, the food we eat also plays an important role in enhancing our psychological well-being when you choose foods that work with your body rather than against it.  Addiction is highly complex and, therefore, the treatment is as well.  Nutrition is one facet of treatment and is meant to enhance, not replace, formal medical treatment as needed.  

Mood → Food

Take a moment to think about a memory or positive experience that you have had with food.  Memories and emotions oftentimes have a powerful impact on food choices.  Others find that stressful situations or sleep deprivation often lead to overindulgence and less nourishing food choices.  In fact, there is a physiological explanation for cravings that result from stressors.  When your level of stress rises, a hormone referred to as cortisol rises as well.  As cortisol levels rise, you tend to develop cravings for foods that tend to contain excess fat and sugar.  When these cravings are satisfied with foods that are high in fat and sugar, your stress and related emotions decrease.  This creates a feedback cycle of stress and less nourishing food choices that can be difficult to disrupt.

Mindful Eating is a highly complex, powerful method of regulating the food you eat.  Mindful Eating serves many purposes including building a healthy relationship with food, appreciating food for the nourishment it provides to your body, using all of your senses when eating, being present during the act of eating, and decreasing the tendency to mindlessly eat.

To learn more about Mindful Eating, check out the following resources:

1. http://www.todaysdietitian.com/newarchives/030413p42.shtml
2. http://www.brighamandwomens.org/Patients_Visitors/pcs/nutrition/services/healtheweightforwomen/special_topics/intelihealth0405.aspx
3. http://thecenterformindfuleating.org

Food → Mood

There is an abundance of research regarding the impact that food has on your mood.  One of the most important things to remember when it comes to the impact of food on your mood is that variety is key.  Your eating pattern is much more important than the individual foods that comprise your eating pattern.  Incorporating the foods we have outlined below is not going to immediately make you feel more focused, tranquil, or energized throughout the day.  They are mere examples of foods that we have extracted from the literature that when incorporated into a healthy, well balanced diet, have been shown to help regulate your mood over time.  Here are just a few examples of foods that have been indicated to have an impact on your mood:

• Omega-3 Fatty Acids
• Role in the body: Used as part of the membranes of brain cells and control many brain processes, thought to alleviate symptoms of depression.
• Food sources: Flaxseed, avocado, chia seeds, fish oil
• B-Vitamins
• Vitamin B1 (Thiamine)
• Role in the body: Contributes to energy stores in the body and aids in the coordination of muscle and nerve activity.
• Food sources: Legumes, some seeds, fortified grains
• Vitamin B9 (Folate)
• Role in the body: Promotes proper nerve function and red blood cell production to carry oxygen throughout the body.  A deficiency of folate has been associated with depression, fatigue, and poor concentration.
• Food sources: Leafy green vegetables, legumes, fortified grains
• Amino Acids
• Phenylalanine
• Role in the body: Converts to tyrosine within the body, which is believed to enhance mental acuity and alertness.
• Food sources: Legumes, seeds, nuts, leafy green vegetables, avocado, dairy, whole grains, poultry, fish
• Methionine
• Role in the body: Combines with energy molecules in the body and enhances the production of brain neurotransmitters, also believed to enhance mental acuity and alertness.
• Food sources: Grains, nuts, seeds
• Tryptophan
• Role in the body: Converts to serotonin within the body, which promotes feelings of tranquility and relaxation.
• Food sources: Poultry, meat, milk, fish
• Fermented Foods
• Role in the body: Enhances the “good” bacteria within your digestive system and promotes a healthy immune system.
• Food sources: Kimchi, tempeh, miso, sauerkraut, kefir, yogurt, kombucha

One of our primary and most important goals at Food to Recover is to help you cultivate a healthy relationship with food.  Recognizing the strong connection between food and mood is just one way of strengthening your relationship with food.  We aim to help you establish your unique, personal journey toward a healthier lifestyle in a way that works best for you.

Warmly,

Your team of FTR dietitians