Simple Guacamole
Try something new!
Sometimes you have to do it wrong to learn how to do it right.
As an upcoming small business owner I find myself doing all sorts of new things. From researching information technology to becoming my own marketing and sales expert, there are all sorts of learning opportunities every week.
I joke that they did not even teach me how to spell in school (duh, that’s what spell-check is for!), let alone all this other business. As you can imagine while trying all these new things I’m not going to get it right the first time and last week I learned I really don’t like to do things wrong. This may explain why I didn’t make it past level 1 of swim lessons, but that’s another story.
Human nature includes a fear of failure.
Perhaps you’ve been wanting to try paddle-boarding? Or maybe you have always wanted to cook tofu. Possibly you’ve been thinking about trying yoga? Personally, I’ve been experimenting to cook my own Indian food, which is also learning experience!
Food for thought:
This week:
(1) Choose one new activity or food you’ve been thinking about trying
(2) Tell a friend or email me – Lucy@wellbalancednutrition.com
(3) Put it on the calendar and/or to-do list
(4) Feel proud and inspired when you have successfully accomplished it!
If you need inspiration, I recommend checking out the local farmers market on Saturday morning for something fresh, local and delicious to make for Sunday’s family dinner.
Of course, your new activity could be to go check out the farmers market on Saturday morning!
Asian Cole Slaw
This is a delicious, crisp and fresh side-dish for fish – especially sesame encrusted salmon (coming soon!). 
Connecting with Nature
While exploring the Franklin Park Conservatory with my friend, Cameron, last week we got to talking about how much more alive we feel when in nature. He is very connected to nature and I asked him to share what that means and how his connection affects his day-to-day life.
Q: What does it mean to you to be one with nature?
Being one with nature means both respecting and participating in nature. Everything in nature finds balance, we as a species are currently in search of this balance.
Q: How has your connection to nature affected your health and well-being in the past year?
I have been blessed with wonderful health over the last year, the noticeable differences in my life come from my mood. When I am able to spend time with fresh air and plants I am always more calm and understanding, when I am confined indoors the first thing to go is my sense of balance with my emotions.
Q: Do you have any words of advice for someone interested in becoming more connected to nature?
Learn about ways that life comes into balance. For example cows and grass help each other, cows eat the grass to feed themselves while the saliva from the cows actually help the grass to heal. Animals and plants are completely dependent on each other, most plants inhale CO2 and exhale O2, and most animals do the opposite. The more I’ve learned about the many relationships between species the more I truly began to see how we are a part of nature and nature is a part of us.
Q: Does your connection to nature affect your food or activity choices? If yes, how?
This is an interesting question as right now I have a bit of an internal conflict going on around my food. There is a part of me that feels so connected to animals that I am having a harder and harder time eating them. It’s also increased my understanding of the importance of eating non-processed foods. Animals and humans remain healthier when eating food as close to nature as possible.
Spinach, Chicken & Feta Quiche
I was inspired to use some leftover roasted chicken and wanted something warm since I was in Ohio, which meant it was raining… A lot. What better way to use up leftovers than in a quiche!
Enjoy this versatile quiche recipe, which is good for a quick reheat and eat breakfast, delicious w/ a side-salad for lunch or a nice light dinner.
Hidden Stress
I fancy myself a fairly relaxed person, but when I notice the other drivers on the road are more annoying than usual I can safely assume that I’m probably stressed out.
At times, I do not yet know what I’m worried about. Could it be an interview or business meeting? Something regarding my health? Or perhaps an upcoming trip?
Talking with a friend – in the woods of course – she explained how relieved she was after her team successfully completed a project last Friday. My friend then said she did not even realize how stressed and preoccupied she was until Friday came and she felt that sigh of relief. It got me wondering, how often are we responding to things out of stress or worry and not thinking clearly?
I believe one healthy way to cope with this is through meditation or prayer. I’m curious, how do you deal with it?
Some of us are able to turn to things like exercise such as dancing, kickboxing or crafting projects to deal with stress. Others might be apt to turn to food, alcohol or tobacco. Clearly, some of these choices and coping mechanisms are healthier than others.
Food for thought
First step is recognizing.
If you find yourself reaching for a less healthy coping strategy first say it out loud; “Yes, I am eating these cookies because I’m stressed out!”
From here, you are able to take away some power from the food because you know in your mind that cookies will not make your problems or stress go away. That doesn’t always mean that we won’t eat a couple anyway, but maybe we will eat less or instead go on a walk to clear your mind.
What’s Your Vice?
This was a question posed to me last week – specifically someone that wanted to know what foods or beverages I indulge in, because let’s face it none of us (especially the dietitian!) are eating perfectly all the time.
Ironically, that question was easy to answer last week… I’m a sucker for anything with icing! The new clinic I work at is filled with women that will use any excuse to eat cake (it’s BOGO at Payless, let’s get a cake to celebrate!).
I spent the week eating the edge pieces because I like a little cake with my icing.
I have found, people often believe it’s the cravings for sweets, a delicious beer or the occasional fried chicken with all the fixings is “the problem.”
I disagree.
It’s the day-to-day habits that make up our overall health and well-being. This includes but is not limited to habits such as making time to include movement or exercise daily, packing lunch to take to work, ordering the side-salad instead of French fries or spending 10 minutes in the quiet to meditate.
Food for thought:
What daily habit do you have that is not serving you? What can you do differently tomorrow?
Pick one small change and see how it feels.
Roasted Butternut Squash with Sage
Margarita Pizza
Polenta with Fresh Veggies
This creamy polenta has added flavor because of the Parmesan cheese. For a healthier dish, this recipe includes lightly steamed and sautéed vegetables instead of a mushroom butter sauce. Try any combination of vegetables, including leafy vegetables such as spinach.