by Lucy | Jan 27, 2017 | Friday Favorites
Friday, January 27, 2017
Favorite hiking trail in the triangle: Company Mill Loop at Umstead Park 
If you’ve been following, you already know I’m addicted to walking, hiking, and playing in the woods! It’s probably my favorite pastime and often where I get inspired to write these lovely blog posts. About 7 years ago I was introduced to Umstead State Park and quickly adopted the Company Mill Loop as my “training hike” for backpacking excursions. This trail is moderate in difficulty with some beautiful views along the water. The entire loop is 5.8 miles, so be sure to bring plenty of water and maybe a well-balanced snack.
New Favorite app: Happy Scale
I have to admit something, I’m not really an app person; however, this one is worth sharing! A wonderful client of mine brought it to my attention and here’s why does what they say about their free product:
“Happy Scale will use fancy math behind the scenes to give you insights into how quickly you’re losing weight and when you’ll achieve your goals!
Also, you know that feeling of disappointment when you step on the scale and discover that in spite of how hard you worked, your weight barely changed? Well, Happy Scale will help you change your relationship with the scale because you’ll see your trend line moving down, slowly but surely, even when your scale won’t budge.”
We already know one of the easiest things you can do for weight loss is to step on the scale daily. Now you can add Happy Scale to your toolbox!
Favorite whole grain: quinoa!
Quinoa is my favorite no-plan-nutritious-meal base. I make a quinoa bowl by heating the pre-made whole grain and topping it with whatever leftover or steamer veggies are in the freezer. Then comes the protein! That may be a piece of fish, 2 fried eggs, chicken, or cheese.
Favorite quinoa recipe: A Delicious Kale-Quinoa Bowl in 20-minutes
This vegetable-lover dish can be enjoyed by the meat eaters in your family as a nutrient-packed side dish to accompany any baked, grilled, or slow-cooked creation.
Photo credit: Izy Hossack of Top with Cinnamon
by Lucy | Jan 24, 2017 | Well Balanced Wisdom
I love TED talks! Have you discovered these amazing short videos that will inspire, educate, and entertain you for minutes (or hours if you go on a video binge!)? I just got done watching “How to get stuff done when you are depressed” by Jessica Gimeno, which has nothing to do with today’s topic EXCEPT that she has a very good point… We must be proactive, not reactive, in order to be our happiest and healthiest selves.
We know making healthy food choices is a heck of a lot easier when you have the right foods available. This was best demonstrated to me by Dyana, in Chapel Hill, who excitedly showed me her treasure box of snacks last summer. Many people have a drawer, locker, or secret stash of snacks at the office, but what I discovered at Dyana’s desk was unlike any treasure box I have ever seen.
Dyana keeps a collection of usual suspects, such as peanut butter to curb a sweet tooth moment and hot sauce for flavoring her meals at work. However, what Dyana keeps for her afternoon snacks includes smoked oysters, sardines in olive oil, and barbecued octopus! These may not sound like delicious options to you, but I offer the thought that these protein rich shelf-stable choices help keep her appetite under control, provide energy, and reduce the 4 PM sugar crash. Also, they are not the typical granola bar, fun sized candy, or other simple carbs that offer minimal nutritional value and typically leave us hungry within an hour.
Here are a few other Well-Balanced (and more widely preferred) ideas to create you own yummy healthy treasure box:
- Single serving tuna pack
- Trail mix (almonds + Craisins = my favorite)
- Bean dip, yes, it’s salty but offers some protein and fiber to fill the void
- Fruit cups, in its own juice
- Beef jerky
- Sunflower seeds
Food for thought:
There are SO many options for the mid-morning and mid-afternoon snack. Before you reach for the same old crackers or bar, first decide “Am I really hungry?” Then, see if there’s a more balanced option in your treasure box!
by Lucy | Jan 22, 2017 | Motivational Mondays
Monday, January 23, 2017
“…if we want freedom from perfectionism, we have to make the long journey from “what will people think” to I am enough.” -Brene Brown
I’ve admitted before that I’m a recovering perfectionist and I’ve explained that Well Balanced eating is far from perfect. Today, I share with you why we should not strive for perfection when it comes to our bodies.
Perfectionism, not to be confused with self-improvement or striving for excellence, is a never ending struggle to please everyone in order to avoid discomfort. As Brene Brown defines it, perfectionism is a belief system that fuels this primary thought: If I look perfect and do everything perfectly, I can avoid or minimize the painful feelings of shame, judgement, and blame.
Body shaming is when we tell ourselves we are not good enough unless we have the perfect stomach, the perfect butt or the perfect hair. And if we don’t feel good enough, we tend to judge other people for not being perfect. Then when we are feeling bad about ourselves we blame someone or something for our imperfections.
What we must realize is that our worthiness does not have anything to do with what our bodies look like. I’ve battled with body shame recently, feeling too small and not girly enough. I’m not saying this for pity and definitely not to be judged, but to help us all understand that it is normal for us to feel a little uncomfortable about our bodies. We all fight the voices that tell us, if only I had ____, I would be _____. You can fill in the blanks.
It’s not that we can’t enjoy wearing make-up to feel beautiful or go to the gym to get a fitter body. The trouble is when we start associating our worth with those things.
Your homework: Listen to your inner critic and pay close attention to how much you believe and internalize the things she tells you. It’s important to be mindful of negative feelings but then to let them go, rather than clinging on to the negativity. When you hear your inner voice say things that you would never say to your daughter or your best friend, it is time to replace those thoughts with, “I am enough.”
by Lucy | Jan 21, 2017 | Friday Favorites
Happy Friday. What a week. Starting with Martin Luther King, Jr. Day and ending in inauguration day it feels like an emotionally charged time for us all. Yes some people may be spreading fear and negativity, but I will personally choose to hold on tight to Barack and Michelle’s message of hope and love, not fear. And I’m seeing a lot of other people do the same. It’s easier said than done because we all get uncomfortable with change and the unknown. Just like many other things in life, if we hold on tight to each other, love with all our hearts, and practice self-compassion we will make the very best it, no matter what happens.
Favorite Inspiring quotes:
Lead by example with hope; never fear. – Michelle Obama
Favorite Paint Color: Upward. We are giving our office space a little face lift this weekend and I’m so excited to see the final result. Upward is a beautiful combination of light blue, silver and gray. I think the name just makes it that much better… this year we are looking upward and moving upward.
My new favorite paint color.
Favorite Recipe that I haven’t tried: Salmon Cakes by Tessamae’s
It is totally not my style but for some reason I am excited about this recipe to offer a bit of variety in our weekly menu.
Favorite Act of Kindness: Make America Kind Again
by Lucy | Jan 18, 2017 | Well Balanced Wisdom
Many parents want to know how they can get their children to eat more vegetables. I work with young families every week and I hear their struggles. They often say, “she loves her fruits and eats them several times a day, but her vegetables…not so much.” I am in the same boat. My two little ones can slam a container of berries in mere seconds. Offer them a new vegetable and they freak.
You’re an informed parent and you have likely heard all the standard tips for helping your picky eater. First of all, you must be a good role model and eat a variety of vegetables yourself. You can get kids to help you in the grocery store and in the kitchen which will improve the chance of them trying a new food. Serve a small portion and encourage your child to try a bite without nagging or forcing. And hopefully, you’ve also read up on the division of feeding responsibilities and you know that understanding the root cause to your child’s unwillingness to try new food is important.
But what is the one little thing I did that got my little girl excited about broccoli again?? You won’t believe this and neither did I when it happened…
The other day before dinner was ready, my 3-year-old was “starving” and I offered her a “broccoli snack.” It was steamed broccoli with parmesan cheese. I had never called this a “snack” before. Her eyes lit up and she eagerly came to the table and devoured her broccoli. What!!? I was so excited that I high-fived my husband and did a victory dance when she wasn’t looking. If I would have known all along that I just needed to say the word SNACK, I would have done it a looong time ago.
This is a great example of how words set the tone for both children and adults. Describe a food with words that trigger a positive association and a chain reaction of positive attitudes and intentions will follow. For example, this report concludes that descriptive labels at restaurants, such as “Grandma’s zucchini cookies” increased sales, quality and taste evaluation scores and restaurant ratings. All from putting the word “Grandma” on the label which for many people trigger happy thoughts.
My children have such a positive association with the word “snack.” Snacks are FUN and FAST. Instead of saying, “Eat your broccoli, it’s healthy and good for you,” I now say “I made some “broccoli snacks.” Other words that get her excited are “cheesy” and “buttery.” If I use those words to describe any food, chances are she will get excited about it.
So, whether you would like to eat more vegetables or you wish your children would, using fun and positive words to describe your food can make a difference.
Food for Thought:
What words are you using to describe your food?
What words would trigger a positive association for you or your children?
by Lucy | Jan 15, 2017 | Motivational Mondays
Monday, January 16, 2017
#Struggling
I had not expected that simple cry for a virtual hug on FaceBook would lead to such an outpouring of love and support. Last week, the snowstorm obliterated my work schedule and created a spiral of negativity in my mind. After a particularly rough day, I posted “#Struggling…Prayers welcome” on Facebook. The response was tremendous. I received many comments with words of encouragement from people of different chapters in my life. The positive energy was felt immediately and the week ended very well.
I was pleasantly surprised and this experience reminded me of how much people want to help each other. It feels good to be needed and nice to support someone else. According to Dr. Christine Carter of Psychology Today, when we are kind to other people we boost our own physical and mental health. Some people report feeling stronger and more energy when they volunteer, while others report less depression and a sense of calmness.
I was at an office last week and heard a familiar story about the food dumping in the break room. This is a common practice of coworkers to leave leftover cake, cookies, other baked goods, or candy to share with their fellow office mates. We live in a society where processed sugar is often used as a way to show love, comfort, or support. For those who cannot stop at one square of chocolate, one cookie, or a small piece of cake these “gifts” turn into willpower zapping sugar demon experiences.
It’s that time of year when some of us are feeling extra inspired to become our happiest healthiest selves. This time, let’s not go at it alone. Let’s be the support of loving kindness to each other on our shared journeys.
Food for thought:
Are you #Struggling? Is it irresistible treats in the break room or your best friend constantly asking you to go out for pizza?
Often people do not know you are struggling unless you tell them… Being vulnerable can be scary, but it can also be amazingly rewarding.
We would love to hear how we can help! Feel free to respond or leave a comment below.
by Lucy | Jan 13, 2017 | Friday Favorites
My favorite kitchen tool:
My Microplane. I got this for Christmas a few years ago and love using it to quickly and easily grate garlic and ginger into my stir-fry sauce. It’s easy-to-use and does not take up much space in my limited apartment kitchen drawers.
My favorite mindful eating book:
EAT.Q. Seriously, this book changed my life. When I first tried mindful eating I thought “this isn’t for me.” Then I read the book and realized it doesn’t have to be just sitting in a dark room in complete silence with your food to be mindful.
My favorite fast-food:
Most of my clients will tell you, I’m pretty much obsessed with Avo toast + egg.
Avo Toast w/ Egg
Here’s how easy* (and delicious) it is:
(1) Toast a piece of whole grain bread
(2) Slice 1/2 avocado into small pieces
(3) Fry 1 egg in a pat of butter (that’s ~1 tsp for me)
(4) Spread the avocado onto toasted bread, season with sea salt
(5) Top with the fried egg
*I timed myself making this – for all you thinking “that must be nice to have time to cook” people – and it took 5 minutes 37 seconds. I included pineapple to make it Well-Balanced.
by Lucy | Jan 12, 2017 | Well Balanced Wisdom
Why is dinner time so daunting?
Kristen shares some sanity-saving strategies she uses to make cooking at home a more feasible task.
Dinner time is crazy time in my house. On the days I work in the clinic I don’t pick up the kids until 5:30. We get home around 6pm and then I have to scramble to get dinner on the table. I do not exaggerate when I say that my kids will cling to my legs or be stuck at my side from the moment we get in the door until they have food on their plates. They will be asking for a snack, to be held, for a drink of juice, a piece of candy…. They want all the things… and they want them NOW. It’s really a mad house and it’s dreadful if I don’t already have a plan to get dinner on the table and do it fast!
Whether you have young kids at home or not, making food decisions at the end of the day can be daunting. Our will power has run dry from already making thousands of decisions, we’re exhausted from the responsibilities of our day, and we might be feeling famished. Not a great combination.
I don’t enjoy the madness of not having a dinner plan ready to execute and it has really motivated me to become more efficient and consistent with meal planning. So here I share what has helped me save time and sanity around dinner. Maybe they can work for you too!
My Two Step Plan and How I Make it Work
- I create a very flexible meal plan 3-5 days at a time. I simply jot down some ideas based on what we have in the kitchen and what was fresh and affordable at the store. This is a good first step if you are used to “winging it” at dinner time.
- I chop and prep as much as possible before work rather than after work. In the morning, before I check all those emails or notifcations popping up on my phone, I take a second to jot down my thoughts, my to-dos, my projects, and what I’m having for dinner. Then I pick out things I can do that morning to get dinner started. Can I chop up some vegetables? Can I use the crockpot? (Chopping and prepping can be done on the weekends, too, if there isn’t enough time in the mornings.) Sometimes mornings are crazy but I’m so committed to getting dinner on the table quickly and making it healthy, that on one occasion I actually brought my vegetables to work and chopped them in the break room on one of my breaks. When there is a will, there is a way. =)
I keep it simple.
I used to think I needed to make a fancy meal every night, especially after using the Blue Apron service for awhile. Fancy and well-plated meals are awesome but a healthy meal does not have to be all those things. Furthermore, when you have kids, you kind of have to keep it simple or they will turn up their nose to whatever you make. For a well-balanced meal, you simply need to toss together 1. a protein-rich food, 2. a complex carbohydrate, 3. a bit of healthy fat and 4. a big helping of vegetables.
I use theme nights.
Having a theme night makes the dinner decision so easy. Everyone knows what to expect and makes planning a breeze. We have pizza every Friday. Some days we order the pizza, some days we go out, and other days we make our own. Taco nights, spaghetti, and pizza can all be healthy with the concept of balance and wholesome ingredients.
Here are some themes to consider
- Meatless Monday – Eating more plant-based meals can help us live longer so why not start off your week with a meatless meal?
- Marinated Monday – Simply throw chicken breast or pork chops in a Ziploc bag with your favorite marinade, like Tessemaes Green Goddess or make your own. Pair them with one cup of veggies and a complex carbohydrate and you’ve got a simple, healthy meal.
- Taco or TexMex Tuesday – This needs no explanation. Just try to keep your plate balanced and not overwhelmed with toppings. We like taco salads so we can keep our veggie portions big. Be mindful of your cheese, sour cream, and avocado as they can add up in calories. Double up on your cilantro, tomatoes, peppers, and lettuce.
- Pizza Friday – have a side salad or pile on the veggies to make it balanced.
- Soup and Salad Sunday – Light and easy!
I’d love to hear from you.
What tricks and tools help you get a healthy, homemade dinner on the table more often?
by Lucy | Jan 8, 2017 | Motivational Mondays
Monday, January 9, 2017
Last week, I met Peggy*, who has prediabetes. She, like many of you, is interested in managing her health and wellness without prescription medications. Peggy has a strong family history of diabetes and heart disease but does very well managing her weight with regular exercise and a well-balanced diet. She also lives with a professional chef who loves to bake cookies, cupcakes, and other sweet treats. Despite being at a healthy weight and doing regular physical activity, Peggy’s blood sugars are higher than normal and her physician recommended she start drug therapy.
In our conversation, Peggy wanted to know her options. We talked about the pros and cons of taking medications and also reviewed the importance of being a detective of her blood sugars. During our conversation, Peggy decided she would regularly monitor her glucose – sugar in the blood – to identify what times of day, meals, and snacks may be causing her elevated blood sugars.
This action plan includes several steps including: (1) buying a glucometer to check her blood sugars, (2) buying the test strips to draw the blood, (3) setting a reminder to check her glucose at different times each day, and (4) recording the results in a journal or electronic device. While this may sound excessive, to Peggy it is worth finding out the information in order to make the best decision for her health and well-being.
This situation made me remember the choices conversation we had last year. Life is nothing but a series of choices to decide how to use our time, energy, money, and other resources.
*Name changed to protect identity
Food for thought:
- Are you trying to change your eating habits?
- Are you feeling brave enough to try that new exercise class at the gym?
The only thing stopping us is the story in our minds. What’s worth the effort for you?
by Lucy | Jan 6, 2017 | Friday Favorites
This year Lucy and I will be sharing some of our favorite finds on the internet on alternating Fridays. This is a fun way for us to share some of the things we enjoy from recipes to funny pictures to new research articles. It’s meant to be fun and light-hearted, you’ll see our personalities shine through and we also hope you get some inspiration from the things we share. So without further ado, check out the first edition of Friday Favorites.
Favorite Winter Veggie Recipe: Honey Balsamic Roasted Brussel Sprouts from Kevin is Cooking. I did not like Brussel sprouts until I had them roasted and this recipe adds a wonderful dressing that takes away all bitterness. You’ve got to try it – even if you don’t like Brussel sprouts! It’s a great recipe all by itself but sometimes I toss in cubed butternut squash as well!
Favorite Emoji – I don’t use emojis much but this makes me want to! This emoji keyboard featuring odd-looking fruits and vegetables was created by Hungry Harvest to raise awareness of food waste. The fruit and veggies are imperfect like the ones that get thrown out or rejected by grocery stores causing 20% of farm fresh produce to go to waste. Hungry Harvest recovers the food that would normally go to waste and delivers it to people’s homes and offices.
Favorite Author: Brene Brown. She is a shame researcher who writes about wholehearted living and her books are truly life changing. I love how she is completely open and honest about her journey to wholehearted living which leaves you inspired to be brave yourself. I’ve read Daring Greatly (which is what we will be discussing at January’s nutrition/wellness book club) and Rising Strong. Now I’m starting The Gifts of Imperfection and taking one of her related online classes about parenting wholeheartedly.
Favorite Food Pun: Happy New Year!
