Food Cleansing

I bet you expected my next post to be MORE party details, but I tricked you! Today I'm all about kick-starting my nutrition and exercise goals. I'm really using blog posting as more of a journal/motivational tool for myself, but you all can come along for the ride if you're interested.

I've been flirting with real food for awhile, but I've also been quick to stray back to old ways. I'll admit my overall diet today is still better than it was five years ago, but that really isn't saying all THAT much. In the past I relied far too heavily on fast food and processed food to get through my busy schedule. I think allowing myself to still have some of these foods on a daily basis was really sabotaging my efforts. I decided I really needed to "detox" from all the bad and give my body a chance to recover and reboot. Which brings me to...

My 14 Day Real Food/Raw Food Challenge
*This is based on so many different things I've read and watched, but does not follow one specific set of rules from any one source. This is 100% my challenge to myself - some of the ideas probably are evidence based, but I am not endorsing this in any type of medical way. This is just my journey (I hope!) to better nutrition.*

My plan is to cut out all processed foods, refined sugar, gluten, and alcohol and to cut down on dairy and animal protein. I'm intending to essentially eliminate dairy the first week and slowly introduce some back in next week. I'm also taking the Trader Joe's Total Body Cleanse vitamins to accompany my life changes.

Day 1 - 4/28
The first day was rough. I developed a horrible caffeine withdrawal headache mid-morning that continued to get worse as the day went on. By the time I got home I felt like I had a tight rubber band wrapped around my head. I also felt extremely exhausted, weak, and achy. I'm not sure if it was the change in diet, the headache, or the fact that I was so tired from bug's birthday party over the weekend but I could barely keep my eyes open driving home from work. I haven't felt that tired since residency! I went to bed before 8pm that night.

Food and Exercise Review
Breakfast - Banana and raw almonds
Snack - Red pepper slices and baby carrots with herbal tea
Lunch - Cucumber, tomato, avocado, parsley, and cilantro with lemon juice
Snack - Pear and herbal tea
Dinner - Sweet potato and avocado topped with tomato, cucumber, cilantro salsa and Chia strawberry lemon water

No exercise today! I was WAY too exhausted

Day 2 - 4/29
The second day wasn't perfect, but was much easier. I only had a mild headache during the day and didn't have any problem sticking to my food plan during the day. My first test came that evening when I picked up my very sick little bug from her grandparent's house and had to come home and cook dinner. The bug had a fever and was miserable and the little bear was her usual unruly dinnertime self (scream for food, shove as much food in her face as fast as she can, demand to get down from the table). I was very tempted to give up the attempt to cook, but took a few deep breaths, got everyone settled, and pushed through dinner prep. I was exhausted early again and started dozing off around 8:30. It was with extreme effort that I stayed up later to chat with my husband.

Food and Exercise Review
Breakfast - Green apple and raw cashews
Snack - Pear and herbal tea
Lunch - Zucchini hummus with celery and baby carrots
Snack - Herbal tea
Dinner - Cod, wilted spinach, roasted green beans, and black rice with Chia lemon water
Snack - Carrots, celery, and banana slices with organic peanut butter

No exercise again, still laying low and letting my body adjust.

Day 3 - 4/30
By the third day I was over the caffeine withdrawal headaches and the exhaustion was getting better. I slept wrong and had a searing low backache all day which made everything more frustrating, but I stuck with my plan without too much difficulty. I did get hungry in the evening and needed to eat a bigger snack. This was really the first time I felt "hungry".

Food and Exercise Review
Breakfast - Green apple and hard boiled egg
Snack - Raw cashews, herbal tea
Lunch - Kale salad with red pepper, cucumber, avocado, and lemon juice
Snack - Pear, herbal tea
Dinner - Baked sweet potato and diced avocado topped with red cabbage, red pepper, cilantro, and scallion "slaw" with apple cider vinegar dressing and Chia lemon water
Snack - Frozen blueberries and organic peanut butter

The only exercise I did was household chores - up and down the stairs about a dozen times washing and folding laundry

Day 4 - 5/1 
Today I felt great when I woke up. I was up early to sign my bug up for the before/after-school program and had to round at the hospital. Being in the hospital brought out some STRONG cravings for coffee (literally 90% of the people that walked by me had a coffee cup in their hands), but I got through it by stopping at the store for a new box of herbal tea on my way to the office.

Food and Exercise Review
Breakfast - Green apple and raw cashews
Snack - Herbal tea
Lunch - Grapefruit
Snack - Pear and cherry tomatoes
Dinner - Chicken and Quinoa Thai Salad (modified dressing to remove anything processed) with Chia lime water

I finally felt like I had enough energy today to get back into the swing of things with exercise. I went for a short 1.6 mile walk/jog outside and followed it up with an arm workout and an ab workout.

Kitchen Tips

Food is one of my favorite things in the world. I spend hours each day thinking about food. I think about breakfast as soon as I wake up. I carefully plan what I'm going to eat at work. I think about what to cook my family for dinner. I read Pinterest and Bon Appetit magazine looking for new recipes. It's an obsession.

Because I love food so much, the idea of wasting food drives me crazy. I hate when a recipe calls for just part of something because it raises the likelihood that the other part will end up in the trash. I can't think of any product this happens to more often than tomato paste! The stuff is great to thicken sauce or chili, but you rarely need more than 1-2 Tbsp. So what happens to the rest?

Do you just admit that you don't need it and throw it away? Do you put it in the fridge and pretend you're going to use it only to find it shoved in the back growing mold three weeks later? If either of these scenes sound familiar, this post is for you!

I can't remember where I originally saw this tip, but it's a great one! After you open a can of tomato paste prevent the rest from going to waste by following these simple steps...

1. Use a tablespoon to measure out level scoops of tomato paste.
2. Place tomato paste on a cookie sheet lined with wax paper.
3. Put the cookie sheet in the freezer for at least one hour until solid
4. Remove the tomato paste scoops from the cookie sheet and store in a bag or freezer safe container.

After following these simple steps you'll save yourself from the guilt of throwing away your unused tomato paste AND have pre-measured portions of tomato paste at arm's length the next time you need it. Total win-win situation!

Weight Watchers and Real Food

For the record, I was awake for 10 whole minutes today before a kid woke up. I didn't even move, I just laid there listening to the silence. Somehow, the older one still sensed that I was awake. She shuffled into the room and I pulled back the covers for her without saying anything. Miraculously, she snuggled between daddy and I and WENT BACK TO SLEEP.

I enjoyed the snuggle for a few minutes before slipping out of bed to try for that forbidden peaceful cup of coffee again. Just as I was adding the milk I heard the baby yelling out for a "baba". She's 15 months old so I really need to wean her off of it...but today is not that day. Giving her a bottle bought me ten whole minutes of quiet. Sweet, blissful quiet with nothing to do other than sip my HOT coffee and read Pinterest. When she finished the bottle we just snuggled and were silly together for a half hour while everyone else slept. These are the moments we just don't get enough of. Today is going to be a good day.

Low natural lighting in the kitchen made these shots a little fuzzy, but I love them anyway

I thought I'd take a few minutes this morning to share some advice about following Weight Watchers and sticking to an unprocessed, real food diet. A little over a year ago I joined WW for the first time. As I had an exclusively breastfeeding newborn I was allotted 46 points plus per day. I have to be honest, between the diet and breastfeeding I was dropping weight like crazy even eating oreos and Dunkin Donuts wake-up wraps on a daily basis. I went from post-baby weight to pre-baby weight in about a month and from post-baby weight to my lowest adult weight since I was in college in less than 6 months.

Then, the seasons started to change and the stress of selling a house, building a house, the holidays, and moving set in. I wasn't get fresh food from the Farmer's Market. My Weight Watchers subscription was cancelled. I was not going to the gym. The baby was nursing less. I was eating more processed foods. Nearly every successfully lost pound crept back on.

A year after my initial success I decided to start back up again. As I no longer have gads of points each day I need to focus a lot more on choosing "good" foods. Foods that are high in nutrients, satisfying, and that I "feel good" about eating. Here are my tips on combining a typical lower point (26) Weight Watcher's plan with real food ideas:

1. Real the labels! A trap a lot people following WW fall into is buying everything low fat or fat free because the point calculation is lower. This is a horrible idea. To save yourself a few points you will be filling your body with chemicals, additives, and fillers. You can find *some* reduced fat products that are only made with real ingredients (most dairy products), but you need to be extremely discerning and real your labels.
2. Plan ahead. If you have kids, or a job, or both you need to have your meals planned out or you will find yourself struggling to stay on the plan. Check back later this week for some easy meal plans to get through the week days.
3. Always have fruits and veggies on hand. Making healthy foods available will make you much more likely to eat them. For busy times of the day, having your produce prepped ahead of time is key - cut melon, rinsed grapes, easy to peel clementines, bananas, rinsed salad greens, sliced peppers, celery sticks, cherry tomatoes. For calmer times I find having a fruit I need to "work on" for a snack makes it more satisfying - grapefruit, cherries, kiwi.
4. Care about the food, not the diet. If you spend your time thinking about how safe and whole the foods you are eating are instead of calculating points on all the foods you know you shouldn't have, you will naturally make good choices! If you read the ingredient label on that box of Cheez-its you won't care that you can get away with 1/2 a serving for 3 points. You'll realize there are so many things in there that you don't want in your body it will be easy to chose a tablespoon of fresh ground almond butter and banana slices instead.
5. Splurge for real. Instead of planning myself a mini splurge every day (one cookie, a handful of chocolate chips, etc) which just ended up reintroducing all the "bad stuff" back into my system I plan one real splurge on a high quality item - a good piece of dark chocolate (not Hershey kisses), a handmade baked good (not Dunkin Donuts), a chunk of good full fat cheese (never eat the fat free stuff!), a few slices of good quality bacon (not turkey bacon), etc. 

Happy Sunday and Happy Eating!

Mommy Tips: Dealing with Picky Eaters

You might be one of those lucky moms like I was (in the beginning) who has an infant who seems to love trying and eating anything. I would brag all the time about how much she loved her fruits and veggies above all else, how she preferred seafood to boring "kid friendly meats" like hamburger, and that her favorite food was shrimp in coconut curry sauce. I felt like a rock star of motherhood getting my kid to eat such a wide variety of healthy foods. 

Then, in a matter of days, she changed. Some days she refused EVERYTHING and I was convinced she was going to starve. One day she would love bananas and eat three, the next she would wail at the sight of one. And the requests for junk food instead of real food started coming more and more frequently. It is from this daily (and ongoing) struggle that I present these tips to help you maintain your sanity and get that monster sweetie of yours to eat!

1. Serve your kid's food on a plate with well defined sections. For some mysterious reason one food touching another food (even if they like each food separately) can set a toddler off on a rage like you would not believe. Having sections will also prompt you to make sure you are offering a variety of foods (including a fruit and veggie) at each meal.
2. Pastas are great for making a meal "fun" because they come in so many different shapes (stars, wagon wheels, twists, shells, bow ties, etc). Your kid might refuse spaghetti and meatballs, but he/she will probably love bows from Minnie's Bowtique or Lightening McQueen's wheels from Cars - you need to be creative if you want to win this battle!
3. Become a food sculptor. This might sound crazy, but if I give my kid half a banana she will almost always refuse to eat it. If I stick a few mini chocolate chips in it for eyes and a mouth and call it a ghost or attach mini pretzel twists to either side for wings and call it a butterfly she actually eats it. Give your mind a workout and see what kind of masterpieces you can come up with.
4. Never let your kid see you cut food. For completely reasonable reasons kids want their food to be entirely intact and will FREAK OUT if you break a cereal bar in half or chop up a cheese stick in front of them. Decide before serving your kid if things need to be cut and do it out of their line of vision. If they ask, adamantly insist that it came that way.
5. When all else fails, serve it on a stick. Yup, that's right. Kids love to eat things on a stick. Either buy some lollipop sticks from a craft store or use pretzel sticks to spear items your kid might normally refuse and you will be amazed how much more they eat.
6. For the older kids, let them help you cook. My kid loves the ownership of saying she made something and will eat more of it that way. This is easy to do with crockpot meals or baked goods because you can let your kid help with the pouring and mixing.
7. As infuriating as my kid can be when it comes to meal time, she has never not yet refused vegetables. For the kids that do, get creative with hiding those veggies in unexpected ways. Interestingly, I've found a lot of great ways to do this by following Weight Watcher's recipes for myself because the veggies bulk up meals in a points free way. Two of my kid's favorite WW meals that are packed with veggies are this Turkey Veggie Meatloaf and these Sloppy Joe's.
8. Don't fall into the trap of letting your kid eat snacks whenever he/she wants because you are afraid they aren't eating enough overall. This will just backfire on you because they won't be as hungry for meals and be more apt to refuse the healthier, more substantial meals you want them to eat. Offering organic yogurt (drinkable or "tube" varieties go over especially well), low fat cheese sticks, or pre-portioned baggies of pretzels/graham crackers/cheese crackers are good for snacks. If you are super ambitious, try the homemade recipes linked above to cut out the amount of processed food your kid eats.
9. No matter how insane your kid goes on you for offering something different, try your hardest to make them stick to the one bite rule. No matter how weird something looks, they have to try just one little, teeny, tiny bite. You would not believe how often this leads to a completely shocked declaration of, "Hey! I like it!"

I probably have more tips and this might require a follow-up post some day, but I think this is a start. Good luck and happy meal planning for your own picky critics.

Addendum: Minutes after finishing this post my bug asked me to make her, "breakfast that is all different shapes." My husband started to tell her no, but I decided to follow my own advice and accepted the challenge...

Star cantaloupe and strawberries, whole wheat heart toast bites with a dab of strawberry jelly, ham and cheese omelet squares with bacon sprinkles, and turkey bacon hearts

Her response, pure glee!
And, yes she is wearing skeleton jammies in February. She's also eating off of a Thanksgiving plate. Is that a problem?

She's Bananas!

My daughter has an issue. A food issue. Her favorite food changes on a constant basis. One day she smashes handfuls of the "flavor of the day" into her toothy little mouth and grins ear-to-ear. The next day, the very same food will be expelled the moment it touches her tongue and she will wail until something else is offered. As an avid food lover, this bothers me more than anything else I've yet encountered in motherhood. How can she get so much joy out of a food one day and absolutely despise it the next?!

Then, one glorious day, I thought I had broken the cycle. Not for two days, or three days, but for a whole WEEK she gobbled up bananas. She ate them on a mat, she ate them with a cat. She ate them here, she ate them there. She ate them EVERYWHERE. Thrilled, I went straight to Sam's Club and purchased a large stem of bananas. She might have eaten one of them before deciding she was wrong and she actually hates bananas too. She hates them so much she waves her hands wildly if they even touch the tray of her highchair until every last piece is out of her sight. Day after day I tried reintroducing them, but was met with the same manic squeal and flurry of hands and arms scattering banana bits across the kitchen each time.

Tired of scrubbing the floor, I decided the remainder of the bananas would meet a different fate. I had so many left still, I dedicated half to a loaf of banana bread and the other half to Banana Bundt cake from Baking: From My Home to Yours.

Oddly enough, the baby LOVES the banana bread.

My Food Revolution

I love food. If I were to estimate, I'd say greater than 50% of my day is spent thinking about, preparing, and eating food. In all the hours that I spend thinking about what my family will be eating, I spend mere minutes a week thinking about where our food is coming from. I fear I've been going about this all wrong.

Maybe this will make me sound like an idiot. Or a yuppie. Or a yuppie idiot. I don't know, but here's the truth - I watched the movie Food, Inc. I'm smart enough to know that the filmmakers had an agenda in producing the film and that there is clearly a bias; but still. I feel like this movie forced me to acknowledge the things I already knew in the back of my head. The big food companies are out there producing mass quantities of sub-standard food under less than ideal conditions because the consumer is too tired, too busy, too poor, and too lazy to think enough about it to raise their voices in protest.

Especially now, with a beautiful little girl dependent on my choices to fuel her little body and brain, I need to think about food in a whole new way. I want our food to be the best it can be, produced in an honest way, and supportive of a greater cause.

And so, this begins my journey away from Little Debbie Snack Cakes and the drive-thru at Taco Bell towards the greener pastures of organic farmers and the warmth of my own oven.