New Year's Resolution # 2

Ok, I know we are about a 1/3 of the way through January, but I am still in the process of phasing in my New Year's Resolutions.  It takes time, ok?

Alright, I will share my 2nd & most important resolution.  Last but not least!

Da-da-da-dun!

I will be honest here, I am FAT.  Well, maybe just overweight, but still.  I will share the big number, just for progress sake.  I am 5'3", & as my most recent weighing (today), I am at 164 1/2 #.  That is about where I was right before I had my first baby.  However, there is no baby here now, so what's the problem?  And, for being a registered dietitian myself, I know what to do, but just doing it is another story...

For my height, I should weigh about 115# based on the "Rule of Thumb", but I haven't been that since my freshman year in college, so that is a long-shot.  You can add 10% to that, so my goal is about 126.5#.  Arrgggh, I haven't even been that since later in college (after the "Freshman 15" & all that).  That gives me a grand goal to lose of about 38 pounds, but face it, I would be happy with HALF of that.

Here is the plan: I am going to radically change my eating habits.

I am going VEGAN!!!  It does seem like a long-shot, but I am challenging myself to try it for at least a month, & if I am still sane, I may continue on.  So far, so good, I made it through 1 full week as a vegetarian, & as of this evening, I made it through 2 days as a vegan.  That's right, no animal products whatsoever!

This resolution is such a sacrifice (for me, at least), that I decided to journal my "vegan adventures".  Please follow me along at "Dietitian on a Mission" http://dietitian-on-a-mission.blogspot.com/ for all the fun.  Of course, I will write not only from a personal view of my experiences, but also that of a nutrition professional, & hopefully, I will not only drop a few, get healthier, but also learn something new about a lifestyle, sacrifices, & new cuisine!

New Year's Resolution # 1

Happy New Year's!

I feel like I am still celebrating, since I am still on "vacation".  :)

I wanted to share one of my New Year's Resolutions, (which technically I am still in the process of phasing in):

1. Thoroughly clean my house, & keep it clean with as little chemicals as possible.  I plan on making a schedule to clean/work on 1 area of the house each day/evening, so it will not be such a chore.  I typically like to let everything build up, and then take care of it over the weekend, which is no longer working for me.  I mean, who wants to spend their weekend cleaning, organizing, & doing laundry?  It doesn't help that I have 2 little tornadoes living with me, either.  You can see my 2 new helpers here to help me accomplish that goal.  Here is a great website I ran across which gives inspiration on cleaning & organizing.  "FlyLady" recommends taking "Baby Steps" (check her plan out here) for 1 month, to start instilling new daily habits so this task is not so overwhelming.  I am going to use some of these, but maybe adapt a little to something that works for me.  

• The first in her "Baby Steps" is to "Shine Your Kitchen Sink".  This is actually something that needs to be done heavy-duty the first time, and then after that, make sure it is clean and wiped up on a daily basis, preferably before you go to bed.  That way you wake up to a clean kitchen sink, which makes you feel happy (according to her, but we will see tomorrow!).  For the step-by-step instructions for the first deep cleaning, click here.  

Here is one side of my sink soaking with bleach & water (1 cup bleach added to the water):

This part was the most time consuming because she recommends to soak for 1 hour, and then do each side of the sink separately, so it took 2 hours.  I know, I know, I said "with as little chemicals as possible", & bleach is a biggie, but my sink desperately needed a tune-up, & I didn't figure my Shark could handle it.  Next time, Sharky! 

Another up close picture of the other side & you can see how un-shiny my sink looks:

Ewwww, not making me feel very happy...

After rinsing the bleach out very well, you then clean with a scouring cleaner such as Comet, or even baking soda.  (Watch out for the giant arm, sink!)

If you have a stainless steel sink, she recommends buffing with steel wool or an SOS pad (without the added soap) to make it shine.  You can also wipe down with some Windex if you really want it shiny, but I didn't do that step.  I figured it was already sterile enough at this point anyway.  

See, nice & pretty, and oh so shiny! (that's the steel wool pad in the middle)

We'll see how happy it makes me in the morning...

The most important part she says, is to make sure to wipe out your sink dry each night, so it stays shiny & clean.  We'll see how long this lasts... of course it will! 

Tomorrow, resolution # 2...

The Return of Family Dinner Time

Who seems to have time to sit down to a family dinner around the dinner table anymore? 

Much less a home-cooked dinner, especially during this busy time of year.  Believe me, I am also one of the guilty ones- whether it's a combination of working late, after-work errands, kid's activities or sports, a favorite TV show, or you are just plain tired, it is easy to forgo the family meal.  Or maybe you are just not prepared to cook after your busy day at work? 

Here are some convincing reasons to move off the sofa in front of the TV and over to the table:

• Children (and adults) who sit down for dinner with the family end up eating more fruits and vegetables (which means more fiber), less saturated fat, and have an overall healthier diet. This means healthier weights and leaner waistlines!
• Sitting round the table gives you and your family a much needed opportunity to connect with loved ones and refresh after a busy day.  Your kids may also have had a very busy day, a bad, or a good day, and they need a chance to communicate with you. 
• Set a good example for your kids: mealtime helps children learn good table manners and healthy eating habits.

Ok, so now you decided to give it a go (me too!).  If your family is not able to eat together every night, start by picking 1 night per week, and make it a standing appointment for all your family members to eat dinner together.  You can then work on building up to more nights per week. 

Of course we all would love to have a home-cooked meal, but it does take some planning and organization.  You don't want to be asked that famous question "what's for dinner?" and be left without an answer.  This is when it is easy to fall back into old habits, and grab the keys for fast food, which defeats the purpose of striving for a more healthy lifestyle and sitting at the table with your family!  (Ok, it is fine maybe once or twice a week to go for the fast food, but by all means, bring it home to eat at the table with your family!)

Here are some tips for a successful family meal:

• Plan ahead: pick a day of the week that works for you to go shopping.  Pick a few recipes you would like to try, and make a list of the ingredients you need to make those meals.  If you feel in a brain crunch & are at a loss for culinary inspiration, most stores have "quick meal centers" that offer ideas and even have everything you need to make the meal! 
• Make a menu, so you know what you are serving when (and so does everyone else!).  Put it in a place that is visible to the whole family for more inspiration and for something to look foward to.
• Try to pick a day of the week to make a few items and freeze them.  Have some friends over and make a party out of it!  This can be fun and economical!
• When cooking, think about making a double recipe and freezing the other for a quick meal.  Believe me, you will be happy you did! 
• Don't forget the joy of the crock pot.  It is the best invention ever! 

Here are some quick stand-bys if you did not follow one of the above (and of course you did!):

• Store-bought roasted chicken; a bag of frozen vegetables or salad; and a quick-cooking grain, such as quick-cooking brown rice make a quick meal in a pinch.  (Store-bought roasted chicken can also be very versatile in other recipes that call for chicken!)
• Fast (not fast-food) tacos: Saute one pound of lean ground beef, season and serve with taco shells, salsa, shredded cheese (come on, go for the 2%!), pre-shredded lettuce and chopped tomato.  Can't eat tacos without Spanish rice?  Grab a bag of Ready Rice. 
• Egg Beater Scramble: saute sliced bell peppers with mushrooms in garlic & olive oil, mix in canned black beans & pour in the egg beaters (don't even have to crack an egg!) Top with cheese.  This is great eaten plain or inside of a whole wheat or corn tortilla. 
• Manwiches made with lean ground beef, on whole-wheat buns, mix in dark red kidney beans and shredded carrots for more nutrition & fiber (the carrots also give it a sweet taste).
• Fresh pasta (also very quick-cooking!) and a jar of marinara sauce combined with that versatile roasted chicken from the store and a bagged salad.  Don't forget the wheat garlic bread!
• Homemade pizzas: whole-grain English muffin, Boboli pizza crust, or whole wheat tortilla topped with marinara sauce and shredded reduced-fat cheese, add a salad or veggie tray. 
• Bisquick chicken pot pie: the recipe is on the box, very easy & tasty.  I always have the ingredients for this ready for a last-minute meal that my kids love.

Ready to Stock Your Kitchen?

It’s easy to "whip up" a quick and healthy meal when you keep these basics on hand:

• Eggs or Egg Beaters
• Canned light tuna and canned salmon
• Whole-grain breads (buy two and put one in the freezer)
• Shredded cheese
• Frozen or canned fruit and vegetables
• Cereal (cold or hot)- cereal can also be crushed for breading chicken, & oatmeal can be used as filler for meat loaf
• Frozen boneless, skinless chicken breast (look for the bag of individually frozen)
• Canned beans
• Balsamic vinegar
• Peanut butter or other nut butters
• Milk
• Olive oil
• Marinara sauce
• Pasta (fresh or dried)
• 94% lean ground beef - buy a few and freeze
• Bisquick baking mix - very versatile!

I hope I have helped to provide some inspiration to strive for more eating at home and around the dinner table.  Possibly a New Year's resolution?