Nourishing Weighty Happiness
Nourishing yourself is a key part of weight happiness. That is one of the many reasons why diets do not work in the long run. They surely do not make you happy. Happy to lose weight, but not happy with your day-to-day eating regimen. Self-care, including nourishment, is key to weight management success. Self-care is making its way over to the “overused terminology list”, but it is not actually happening nearly enough. We talk about self-care, and we aspire to prioritize self-care, but do we actually achieve it? Often we prioritize other loved ones in our lives, but we cannot give them our best if we are not taking care of ourselves. Let’s really do it — this self-care thing.
🍎 As a dietitian, I will start with food. I am sure you heard this before (and I know I mentioned it….), but food is fuel. Food provides us with the fuel and nourishment we need for our health, both physically and mentally. We need to plan ahead to be sure we have balanced meals and snacks on most days. When raising children we make sure to pack them a healthy lunch each day and have their favorite and balanced (most of the time 😉) food for breakfast. But what about you? Do you make sure you have what you desire and need for your body and brain each day? Aim for balanced plates at your meals (50/25/25) and produce + protein snacks.
✅ Accountability is on the popular word list, right after self-care, and with good reason. You need to hold yourself accountable each day, for your self-care. Put it on your calendar with reminders, or a daily paper list or notes list on your phone — whatever method works well for you. Whether it is a walk outside, a yoga class, or your favorite cup of coffee before your workday starts, it is important to you. So prioritize it.
😴 Sleep is honestly one of my least favorite topics :0). But there is study after study after study demonstrating that 7–9 hours of sleep each night is very important self-care. As with most guidelines for health, it is individualized, but your zzz’s are important when it comes to decreasing your risk for obesity, heart disease, high blood pressure, diabetes, and more.
🙌🏾 Insert a couple of pauses in your day. Just to sit and breathe, or meditate if you desire. But make sure you press pause. 5 minutes or more is great, but starting with 1 minute is likely more than you give yourself today. This is a gift to give yourself every day. You will be grateful for it.
🙏🏽 And speaking of being grateful, I will end with gratitude (I know, it is on the popular word list as well!). This world is a fucking mess right now. There are no words for the nightmares we have witnessed and been a part of, especially over these past couple of years...to present day… But being grateful for what you have, what you love, and what makes you happy is not being selfish amongst the madness. It is a necessary part of life. We only have one, so find at least one thing to be grateful for every day. I have failed at the journaling (📝Amazing if you can do it!), but my daughter and I started to text each other about one thing we are grateful for every day. And we are grateful for many things, big and small, silly and serious. Holding each other accountable for being grateful. I think that is a 2 for 1🥰.
Self-care for the mamas all around us. Nourishing our hearts and souls. It never gets old. So let’s make a delicious brunch. 🍓🥬🍋 ☕️🍓🥬🍋 ☕️🍓🥬🍋 ☕️ #nourish #accountability4U #sleep #pause #gratitude
PACKIN’ IN THE VEGGIES FRITATTA
A frittata is always an adventure in the kitchen. There are so many options you could use that it is hard to make your selections. As long as your choices include at least a few cups of veggies and some herbs and seasonings, it is hard to go wrong. This frittata is a bountiful embrace of some spring veggies, along with a tasty combination of spices and herbs. The combinations are endless, so have fun with your favorite veggies, herbs, and cheese if desired. This nutritious combo of spinach and artichokes provides you with fiber, potassium, vitamins A, C, K, iron, folate, and magnesium.
INGREDIENTS
2 1/4 cups egg substitute (the equivalent of 12 eggs, if you desire to mix)
3 Tablespoons nonfat milk (or milk of choice)
3 cloves of garlic, minced
3 cups fresh spinach (or 1 1/2 cups frozen spinach, defrosted, drained)
1/2 cup artichoke hearts, chopped into thirds
3/4 cup reduced-fat feta cheese + 1 Tablespoon (or desired cheese)
1/4 teaspoon salt
fresh pepper to taste
1/4 cup fresh basil, chopped into small pieces
Nonstick cooking spray
Always an option :): hot sauce
PREPARATION
Preheat the oven to 425 degrees. Place egg substitute, milk, and salt in a medium mixing bowl. Whisk until well-blended. Blend in the 3/4 cup cheese and set aside.
Place a medium nonstick skillet (or cast iron) over medium heat. Spray with nonstick cooking spray and heat pan for 2–3 minutes. Add garlic and sauté for 3–4 minutes. Add spinach and artichoke and continue to cook for 5–6 minutes, or until artichokes are slightly browned. Season with pepper to taste.
Give the egg mixture another whisk and pour over the vegetables. Stir with a rubber spatula briefly to combine and evenly distribute the eggs and veggies across the pan. Sprinkle with the remaining tablespoon of cheese. Cook for a few minutes, or until the edges of the frittata turn a little lighter in color. Carefully transfer the pan to the preheated oven. Bake for 15 minutes, until the eggs are puffed and the center jiggles just a bit when you give it a gentle shake. Remove the frittata from the oven and allow it to cool for about 5 minutes. Sliced into 8 pieces. Sprinkle with fresh herbs and serve.
Other combo options: mushrooms, arugula, goat cheese; broccoli, cheddar, turkey bacon; tomatoes, mozzarella, basil; zucchini, eggplant, mozzarella.
POMEGRANATE KALE SALAD
Kale chips are an easy sell in my house, but kale salad is a bit more challenging. I learned taking the time to massage the kale with olive oil is surely key to success — and really only takes a few minutes! The miso adds enough sodium, so just add some sweetness and nuts to balance the flavors along with an awesome nutritional zing!
INGREDIENTS
1 bunch kale, washed, stems removed, chopped into bite-sized pieces
1 Tablespoon olive oil
1 Tablespoon white miso paste
1 Tablespoon pomegranate molasses (if you prefer, balsamic vinegar works well here too)
1 Tablespoon lemon juice, freshly squeezed
1 Tablespoon vegetable broth
Freshly ground pepper to taste
Optional toppings: pomegranate seeds, dried cranberries, dried cherries, sliced almonds, chopped walnuts, chopped pecans, chickpeas
PREPARATION
Place the prepared kale in a large salad bowl. Add the olive oil, toss around with your hands and massage the leaves for 2–3 minutes. The leaves will actually start to shrink a bit, as your break down the tough fibers.
In a small bowl, whisk together the miso paste, pomegranate molasses, lemon juice, broth, and pepper. Taste for any desired seasoning adjustments. Pour over the kale and toss well. Add toppings of choice (ie. pomegranate seeds, dried cranberries, and sliced almonds) and some more freshly ground pepper on top. Makes 6 side-dish servings. Any leftovers make a delicious lunch with some protein on top!
STRAWBERRY AND BLUEBERRY SCONES
Scones have always been a favorite of mine. A sweet, savory treat to be enjoyed with fresh jam (my favorite) or traditional cream. They remind me of old-school coffee houses (shoutout to Steep n Brew; Madison, Wisconsin), to be consumed with a strong cup of coffee, a close friend, meaningful conversation, and big smiles. I decreased the butter (though it is still there!), added whole wheat flour, increased the fruit, and added chocolate of course, for a nutritious and delicious mother’s day dessert. The strawberries and blueberries will provide you with fiber, folate, potassium, and vitamins C and K.
INGREDIENTS
1 cup whole wheat flour
1 cup all-purpose flour
2 Tablespoons granulated sugar
1 Tablespoon baking powder
1/2 teaspoon salt
8 Tablespoons unsalted butter, softened
1/2 cup nonfat milk (or milk of choice)
1 egg
1 teaspoon lemon zest (about the zest of one lemon)
1 cup strawberries, washed, cored and sliced into about 6 pieces each
3/4 cup fresh blueberries, washed and destemmed
1/3 cup mini semi-sweet chocolate chips or dark chocolate chunks
Optional: 1 teaspoon brown sugar and/or 1 teaspoon cinnamon
PREPARATION
Preheat the oven to 375 degrees. Line a baking sheet with parchment paper. In a medium bowl, whisk together both flours, granulated sugar, baking powder, and salt. Add the butter, and using your clean hands, combine the butter into the flour mixture until the mixture resembles coarse crumbles.
In a small bowl, whisk together the milk, egg, and lemon zest. Add to the batter, and combine well (likely you will need to use your hands again). Add the strawberries, blueberries, and chocolate. Mix gently and combine into a ball, though some of the fruit will remain in the bowl (this is okay, as we will add the extra shortly). Place on the prepared baking sheet and pat into an 8-inch round. Add any extra bits of fruit from the mixing bowl (yes, kinda messy, so just do your best). Option to sprinkle with brown sugar for a little crunch, and cinnamon. Cut into 8 wedges and using a narrow spatula (and/or, those clean hands again) separate the wedges by about 1 inch, so they do not spread together when baking. Place the tray in preheated oven and bake for 25 minutes or until golden brown. Let cool and serve. Makes 8 scones, and 8 -16 servings if you are sharing😎.
MAMA’S COFFEE AND KAHLUA
Mother’s Day calls for some form of a special drink at brunch! You do not have to include alcohol, but you surely may indulge a bit as well. This coffee drink goes well with your scone, or whatever delights are being consumed. Cheers!
INGREDIENTS
1 cup freshly brewed hot coffee
1 1/2 ounce Kahlua
1–2 Tablespoons milk or cream of choice
1 teaspoon dark chocolate syrup
Sprinkle of cinnamon
PREPARATION
Combine the coffee, Kahlua, milk/cream, and chocolate syrup in a mug. Stir and sprinkle with cinnamon. Sip and enjoy.
Let’s define “Healthy Eating.” Healthy eating is flexible & feels good. It does not mean everything you eat has to be packed with vitamins & minerals or that you have to eliminate favorite foods. It’s empowered eating, without shame or guilt. It nourishes both your cells + your spirit. It is a loving thing you do for yourself, not punishment. ~Dawn Jackson Blatner, RDN, CSSD
For comments, thoughts, requests or anything else you feel the need to share, please do: amy@rebelliousrd.com or visit me at rebelliousrd.com.
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