They say wisdom comes with age and the older I get the more I believe this true. While I still have a long way to go, with each passing birthday, understanding the ins and outs of life (well, some of them) seems to come a little bit easier. My mom and I still laugh about my teenage response when she told me I needed to get some rest, “I’ll sleep when I’m dead, mom…” which clearly was a statement just further proving my youth.

A common topic discussed amongst my friends these days is one I want to share discuss with you today … the idea of being kind to ourselves.

For the past 10-12 years, I’ve burned the candle from both ends. Starting the day I gained the freedom to legally drive a car, until recently, self-care, especially sleep, has been an afterthought.

It all started in high school as tried to balance a social life, participate in after-school activities like dance, cheer and softball, build my resume to be attractive for different colleges through club involvement and leadership, volunteer efforts and working two or three jobs for a little bit of spending money. Returning home at 11 p.m. was relatively normal on most school nights, only to start my homework at that point. I can assure you my parents weren’t slave drivers; this was all self-induced. Remember when I told you Dustin complaint about filling my cup up too much? Clearly it started at an early age.

From 18-21, my college years, I did much of the same thing with a little more time committed to school and social engagements and less time working outside jobs.

Married life has continued this way with its ebbs and flows between personal kindness and stretching myself extremely thin, such as during the time that I went back to school and also during my time at the Mayo Clinic in order to complete my dietetic internship.

In the workforce for the past year, my overworking, non-stop mentality has continued as I constantly try to cram a week’s worth of tasks in one afternoon. But more so than ever before, my body, mind and soul recently began to crave kindness.

What do I mean by that? I feel myself yearning for peace, tranquility and gentleness when it comes to my body more than ever before.

• Surviving on 4-5 hours of sleep per night? No thanks. (Definitely still working on this one.)
• Sprints on the treadmill at 5:45 a.m.? I’ll pass. Evening workouts have become more and more attractive.
• Pushing my body in the gym when I’m feeling weak? Let’s go for a walk instead.
• Enjoying my fair share of processed junk on the weekends only to leave me feeling pretty terrible on Monday morning? Pass the veggies instead!
• Spending all day inside? I NEED nature!

I’m certainly not saying that I do or don’t do all of these things on a regular basis, but I’m finally slowing down and actually listening to my body… and it feels good.

Here are a few other methods of “self-care” that I am working on as well:

• Expanding and deepening my relationships with those who matter most to me
• Expanding my meditation practice
• Daily scripture reading
• Laughing more
• Taking appropriate supplements
• Balancing my hormones
• Having an attitude of gratitude
• Giving more
• Opening up more

As I approach my late twenties, optimal health, fertility and simply enjoying life are concepts that seem to frequent my thoughts. I am clearly moving into a season of my life where being happy finally trumps how many check marks I have on my to-do list.

What about you? What phase or season of life are you in? Are you focusing on self-care and kindness or do you relate more to my “work-horse” type self?

Have a lovely Thursday!

Good health!

The post Self-Care and Kindness appeared first on The Gypsy Dietitian.

Why hello my dear friends.

I’m not going to lie but I’ve been hesitant to come back to this place. A place that I know all too well, but a place I’ve had to push aside for the past few months for my own sanity and well-being. Even though the only constant in my life is change, when change occurs, like it did nearly a year ago when I started working full-time, I always try to hold on and resume life as normal. Slowly but surely I adjust and refocus, which is exactly what I have been doing for the past six months.

During this time away from my blog, I’ve been itching to write; however, the time commitment required to run a blog that is actually worth both yours and my time has been holding back. I’ve been afraid to come back out of fear that I couldn’t commit to the writing schedule I was on when I left posting five to seven days out of the week.

But then I remembered… one thing I love so much about this place is that it’s always here for me to come back to, however much I want and whenever I want. While I’m certainly am not ready to commit to any large writing schedule, I’m going to try to slowly get back to writing and sharing my passion, after all, that’s what it’s all about.

Quite frankly, I’ve really missed you and this place. I’ve missed your encouragement, your support and the relationships we’ve built through this blog over the past five years.  Although it only started as a space for me to document my journey as a new wife with a small interest in nutrition, as you can see, the journey has been far beyond than that. If you are new to my site, let me catch you up in hopes we can continue through this crazy journey called life together…

Life

My very first post

The end of baseball (as we knew it at that time)

My path to nutrition

My first day at the Mayo Clinic – well, really this was my first day 

Answering the question, what’s next, Ashley?

What an extraordinary person do?

Yummy Recipes 

Black Bean Burgers that actually hold their form

Peach Crumble

Mini Peanut Butter Pies

5 Color Sweet Potato Veggie Soup

Banana Splits

Yogurt Parfait the healthy way

Crockpot Lasagna 

A beginners guide to green smoothies

Just in time for Halloween – Jack O’ Peppers recipe

Healthier Pumpkin Pie

3 of my favorite healthy snack recipes

Chocolate Chip Pumpkin Bars

Check It Out

Five Day Real Food Detox

$5 Weekly Meal Plans

10 tips on successfully landing a dietetic internship

That should cover just about everything from A-Z.

—

As I sat struggling whether or not to come back to the place that I have devoted and spent so many hours creating, it was these quotes that motivated me to start typing, word by word…

Over the next few weeks I hope to catch you up on what’s been going on in my life and then dive back into practical nutrition tips, daily musings and recipes that will feed your body and soul alike!

Have a wonderful Monday!

Good health!

The post A Nice Little Break appeared first on The Gypsy Dietitian.

Hi friends! Long time no chat! I hope you all had a lovely weekend!

Thanks to the amazing folks at Savannah Magazine, my sister and I spent Saturday at the Atlanta Food and Wine Festival and it was AWESOME! I am already looking forward to attending again next year…it was that good!

(Unfortunately, I walked right out the door without my camera so all of these photos are complimentary of my sister. Thanks Chels!)

Bourbon up!

Growing up just north of Atlanta and actually living here now, strangely enough, I still feel like I know very little about this city. This weekend provided another reminder of how incredible this city is and further proof that I have need to keep exploring!

Unfortunately all of the classes were full by the time I found out I had won tickets, but we made it to the tasting tents with plenty of time to explore all there was to see, taste and savor!

Goose Island Beer Company based out of Chicago. I tried their new Double IPA and it was delicious!

Fresh peaches from Pearson Farm – they were so tasty and sweet!

Leave it to this girl to find the cotton candy!

Thanks for the photo bomb, chef! Sampling the Stella Artois Cidre – pretty tasty for a gluten-free “beer!”

We definitely couldn’t pass by the St.Germain table! My mom introduced me to St.Germain, an Elderflower liqueur, a few years ago and I still love it! My favorite way to enjoy it is in a Hummingbird, which is made with St. Germain, sparkling white wine (we make it with Sav Blanc), Club Soda, and a Lemon Peel.

Contrary to what it looks like, we did actually enjoy some pretty awesome food including the succotash that I am holding above. Some of my other favorites included a pan seared scallop with a pickled slaw, sweet cornbread croutons, Thai spiced chocolate truffles, etc. I was a little disappointed in the amount, or lack there of, of veggie friendly foods, but as you would imagine, it was a carnivores dream! There was vendor after vendor of BBQ, poultry, fish, etc. There were several cheese, pastry and sweet vendors as well!

I cannot extend my thanks to Savannah Magazine enough for the opportunity to attend such an incredible event! Like I said earlier, I am already excited about next year! It was a foodies haven!

Have you ever been to the Atlanta Food and Wine Festival? Or any other awesome food and beverage festivals that I need to check out? Do share!

Have a lovely evening and awesome week ahead my friends!

Good health!

The post Atlanta Food and Wine Festival appeared first on The Gypsy Dietitian.

Hi friends! Happy Mother’s Day to all of the moms out there, especially mine!

This picture always makes me smile!

To the woman who taught me that love is verb; that memories are more important than materials; that happiness is a choice; that Jesus is the answer; and that in the end, everything is going to be okay and if it isn’t okay then it isn’t the end… I love you mom!

I am headed out to my parent’s house today to spend the afternoon with my mom and am bringing a fiesta with me, including this black bean hummus recipe with gluten-free crackers that I am going to share with you today!

In case you didn’t know, May is Celiac Disease awareness month and although my mom doesn’t have Celiac Disease, she is gluten intolerant and has to eat a gluten-free diet in order to better manage the symptoms. The lovely folks over at Dare Foods came to the rescue just in time for Mother’s Day. They have challenged all Recipe Redux members to create tempting gluten-free recipes that are quick and easy and include their new line Brenton Gluten Free Crackers.

Disclosure: By posting this recipe I am entering a recipe contest sponsored by Dare Foods Incorporated and am eligible to win prizes associated with the contest. I was not compensated for my time.

I received samples of both the Original with Flax and the Herb and Garlic varieties and both were equally delicious! To me, they have the texture and consistency of a Ritz cracker without all of the garbage ingredients or gluten! A win, win for all cracker lovers! But on to that recipe…

Black Bean Hummus with Brenton Gluten Free Crackers (either flavor!)

Ingredients

• 1 package of Brenton Gluten Free Crackers (I used both flavors, Original with Flax and Herb and Garlic)

For the hummus:

• 2.5 cups cooked black beans (drained and rinsed if using canned)
• 2 tbsp minced garlic
• 1/3 cup tahini
• 2 tbsp white vinegar
• 2 tsp reduced sodium tamari
• 1 tbsp lime juice
• 1.5 tsp cumin
• 1/4 tsp salt (or to taste)
• 1/4 tsp cayenne pepper (optional for spice)
• 1/2 cup fresh cilantro

Directions

1. Throw all of the hummus ingredients into a blender and blend until smooth.
2. Serve along side Brenton Gluten Free crackers and enjoy!

—

Have a lovely Sunday!

Good health!

 Loading InLinkz ...

The post Happy Mother’s Day + Black Bean Hummus Recipe with Brenton Gluten Free Crackers {Review } appeared first on The Gypsy Dietitian.

Hi friends! Happy Thursday!

Thank you all so much for all of the birthday wishes over on IG and FB. I am beyond blessed! I spent the majority of the day at work but was able to slide out a little bit early and spent the rest of the afternoon with the husband and my family. I couldn’t have asked for a better afternoon! The weather was beautiful, the conversation was good, the laughter poured over, the wine was refreshing, the food was delicious, the love was present and the company was the best!

And oh my goodness friends… my heart has been touched.

Birthdays always seem like a great time to reflect, and this birthday, gratitude has flooded my heart and mind. Another year older, I have so much to be grateful for.

A few days ago, my sister-in-law shared an article that I can’t help but reflect on and pass along to you. I had a summertime drink recipe planned (as mentioned a few days ago) and ready to share with you today, however, that can wait but this cannot.

Before we go any further, I beg that you read the article, How to Be an Optimist – Regardless of What You’re Facing published by Ann Voscamp on her site, A Holy Experience.

This article literally hits the nail on the head for me. As I was reading the article, there were several moments I felt as though the Ann Voscamp took the words directly from my mouth and heart. This is one of the very few pieces of writing that have ever given me chills nearly the entire time I was reading. 

I’ll do my best to summarize the article in my own words as well as share a few of my favorite quotes from Voscamp, however, there is no way my words will ever do this piece of work justice. Please, please take a few minutes and read it for yourself (either now or bookmark it for later; you won’t be sad you did).

Here we go…

Unlike my optimistic husband, many of us (myself included) have a natural tendency to look at the glass half empty rather than half full. Here are a few of my own examples (not necessarily personal to me):

• “Of course I’m running late” versus “Maybe God is trying to slow me down for a reason”
• “Of course my first career didn’t work out” versus “God has bigger and better plans for my life”
• “Of course he broke up with me” versus “God has someone far more compatible for me to come” or even “I must learn to love myself before I can even attempt to love someone else”
• “Of course I dropped my cell phone in a cup of water” versus “Now I will actually be able to give my full attention to my kids when they are begging me to read them a bed time story”
• Of course I fractured my ankle one month before my half-marathon” versus “Sometimes rest is all we need”

I love this quote from the article…

“Years are ridiculously short and minutes can be relentlessly long and failures can seem eternal.”

How true is that?

Have you ever stopped in the midst of a stressful moment (like a Monday morning when you woke up 45 minutes late, knocked over and shattered a glass candle votive, walked into your office only to realize that you forgot to put your mascara on, not only that but you also forgot your coffee, which by the way, is exactly how my Monday morning went this past week) and asked yourself, “How could/would things be different if instead of looking at the glass half empty, I choose to accept that all of this is happening for a reason and smiled and actually laughed about it?” I bet my morning would have gone a little bit differently, don’t you?

In the article Voscamp says,

“When we fixate on the worst in something, we render ourselves incapable of fixing anything.

But attend to the good in something — and we act towards the best in everything.”

Being an optimist even amongst trying times is key in maintaining a happy life.

She says,

“The cynics donning armor because they’re the aching, the afraid not wanting to be disappointed. It’s the cynics who have a limited, bruised vocabulary of no. It can seem easier to reject the world before the world hurts you again.

It’s the brave who say a prayerful yes, the brave and wise who believe that the faith-filled yes is what heals things.

It’s the brave and free who are the optimists.”

And then Voscamp got even more real.  She explains that in situations like these, it’s actually possible to be both an optimist and a pessimist. In order to be a long term optimist, we can actually use a pessimistic question to change our thinking,

“What is the worst thing that could possibly happen?”

Really though? What is the worst thing that can happen?

“And there aren’t any wolves, trouble, kids, hatred, debts, messes, betrayal, teenagers, disease, lack, hard times, untruths, diagnoses, or disappointment that can possibly separate you from the love of God. Nothing can separate you from Him.”

So what’s the worst thing that could possibly happen? As long as you want nothing more than Christ, the worst thing that could happen is that you, as Vancamp puts it best…

“Live — and He’s using everything to shape you more into Christ and abundant life in Him.

Die — and you have eternal life in Him.

Abundant life versus eternal life — it’s impossible to lose!”

Today and everyday, when things aren’t going your way, I challenge you to pause and ask yourself, “As long as I chose Christ, what’s the worst thing that can happen?”

(Not to be mortal but) I was actually just telling my sister the other day how comfortable I am with death because of this very concept; and although she didn’t like me talking about death (of which is something that I do not fear, nor do I want to happen anytime soon just for the record), it is exactly how I feel. I choose not to fear death because if the worst thing that happens to me is death, then eternal life with Jesus actually sounds pretty awesome.

Truth? Or truth?

How do you view the world? Is the glass always half empty? Or do you view it as half full? Either way, this article certainly makes us think!

Have an optimistic day!

Good health!

The post On being an optimist. Is the glass half empty? Or half full? appeared first on The Gypsy Dietitian.

Hi friends! Happy Tuesday! The hub and I celebrated Cinco de Mayo in true form with Speedy Gonzalez margaritas (recipe adapted from the Ace Hotel in Palm Springs and one that I will definitely be sharing with you all!) and Fiesta Bowls! I love a holiday that calls for margaritas and mexican food!

I’ve got lots of tasty summer recipes up my sleeve that I will be sharing in the next few weeks so stay tuned for that!

Now on to the good stuff! Recently the lovely folks over at KissMeOrganics.com reached out to me to tell me about their organic matcha powder.  All it took was one quick glance over the product to know that it was something that I needed in my life… and needed now!

So what exactly is matcha?

Matcha is simply a very fine powder made from green tea leaves that are grown in the shade, creating a darker green color than the green tea you might find in your tea bag. Instead of consuming only the brewed tea, matcha allows you to consume the entire leaf, meaning even more nutritional benefits!

According to Kiss Me Organics, consuming one glass of matcha green tea is equivalent to consuming 10 glasses of regular green tea in regards to the nutrients and antioxidants provided. A 2003 study in the Journal of Chromatograpy A found that matcha has 137 times more EGCG (the powerful antioxidant in green tea) than other types of green tea. EGCH has been suggested to have several health benefits, including reducing risk for several illness and diseases (including many types of cancer). Need another reason to up your green tea intake?  A 2008 study published in the American Journal of Clinical Nutrition suggests that regular consumption of green tea “can increase fat oxidation during moderate-intensity exercise,” meaning more bang for your buck (caloric burn!) during your daily exercise routine.

The beauty of matcha is that along with sipping it, you can also add it to your culinary dishes to up the nutritional profile even more! Matcha can be added to just about anything, from your smoothies, lattes and homemade desserts to your waffles, dips, pizza and other savory dishes like this Matcha Vegetable Curry, which I am going to share with you today! (For lots of other yummy matcha infused recipes, check out this Free Recipe Guide courtesy of Organic Matcha by KissMeOrganics.com).

To create this recipe, I took the Matcha Madras Curry recipe found in the recipe guide and tweaked it to make it my own. The original recipe called for chicken but instead of including the chicken, or subbing in tofu, I decided to leave both out and add in chickpeas. This way it could be a meal the hub and I could enjoy together, without him picking around the tofu and me avoiding entirely because of the chicken. I subbed the olive oil for coconut oil, added ginger and cayenne pepper for a little zang, incrased the veggie load by adding a green bell pepper, white potato, sweet potato and diced tomatoes and then played around with the spices too! I hope your family will enjoy this recipe as much as we did!

Matcha Vegetable Curry

Makes ~4 servings

Ingredients

• 1 tbsp coconut oil
• 1 onion, diced
• 2 garlic cloves, minced
• 1 inch fresh ginger, peeled and minced
• 1 large carrot, chopped
• 1/2 green bell pepper, chopped
• 1 small yellow potato, peeled and cubed
• 1 small sweet potato, peeled and cubed
• 1 15 oz can no salt added diced tomatoes (or 1 large fresh), drained
• 1 cup cooked garbanzo beans
• 1/4 cup raw cashews
• 1 tbsp matcha
• 1 tsp salt and black pepper
• 2 tbsp yellow curry
• 1 tsp cumin
• 1 tsp coriander
• 1/8 tsp cayenne pepper (or to taste)
• 1 handful fresh cilantro, chopped (separating a small amount for topping at the end)
• 2 cups veggie broth
• 2 cups unsweetened coconut milk

Directions

1. Place all ingredients (except a small amount of the cilantro) in a crock pot and cook on low for ~6 hours.

2.  Serve over brown rice and top with a little bit of cilantro.

—

Want to try matcha for yourself? Take a look through the recipe guide (link above) and let me know which recipe you would try if you won a bag of match for yourself! Leave the recipe name in the comments below and one lucky winner will be selected! You can also purchase your own bag over on Amazon by visiting their matcha page as well!

For more information or to share this review, check out the product line over on Facebook too!

Have a wonderful day my friends!

Good health!

The post Matcha Vegetable Curry {Review and Giveaway} appeared first on The Gypsy Dietitian.

Good morning friends! Happy Saturday! I hope your week went well!

I had a slightly unusual week… one that kept me in the bed for nearly 34 hours straight rather than at work. I left work on Tuesday afternoon with a few errands to run. As I was walking up and down the isles of Whole Foods, an intense stomach pain hit me and hasn’t left since. Luckily, the pain now only comes and goes, but when it comes, it comes. I have no idea what’s going on and am still hoping that it simply passes but I guess only time will tell. Because of that, my appetite has been crushed which means no good food to update you on. The only food I have been able to stomach lately is almond butter and apple sandwiches, fruit, crackers and a little bit of yogurt…blah.

I had plans to start my day with a FLY FIT class but with the way I’ve been feeling, I don’t want to push myself too hard per usual.

I was really excited about attending this morning but I’ll just have to check it out another time. I’m hoping a short pup walk won’t be too much because after a multiple days of lounging around, you know these guys are ready to go!

Today I have plans to attend a baby shower for a dear friend and then catch up with another great friend who happens to be in town from Chicago. Fingers crossed that this body of mine holds up, haha!

—

Changing gears…  today’s post is slightly personal, so if you are new over here, don’t worry, I normally don’t over share my personal life as I am today. Normally, I’m light, nutrition focused and all smiles!

Where shall we begin?

Let me allow you to see into my world for just one second…

At 26 (a few days shy of  27), finally out of school with a stable job and happily married for going on six years, there is one question that I am asked more frequently than any other. I bet you’ll never guess what it is!

Thanks Pintrest for giving me this awesome idea! 

“When are you and Dustin going to have a baby!?”

For anyone else with a similar story or even one slightly different, I’m sure you hear the question frequently as well.

While Dustin and I certainly are not trying to have children anytime soon, it’s definitely a topic of conversation for the two of us. Although we know the ultimate plan is in God’s hands (PTL), children will come when we both feel ready…and that’s not now.

Even though we are not trying to conceive, I think it’s pretty normal to be thinking about “our” babies, nurseries, how we will raise our children, what their names will be, etc., much more now at almost 27 than I ever did in the years prior. It probably also has a lot to do with the fact that three of my dearest friends and bridesmaids are preggo right now too! Babies, babies, babies!

Although I normally think about the happy things that come with pregnancy and having a baby, my mind also tends to lead me to the “what ifs” as well… and this one in particular: What if I can’t get pregnant?

Growing up, that’s something no girl ever dreams of nor considers. But it’s a real struggle and an issue I’m hearing about more and more in today’s society. As a girl who has always dealt with roller coaster female issues myself, you better believe fertility is one thing that frequents my thoughts.

Instead of worrying about fertility and whether or not I’ll be able to easily or not so easily get pregnant, I choose to leave that in God’s hands and choose to do what I need to do in order to keep my body healthy, regardless of whether or not birthing babies is in my far future.  With all that being said, today I want to share with you a few nutrition recommendations to implement if getting preggo is on your “to-do” list sometime soon!

(And as we all know, fertility/infertility is a much more complex issue than simply what’s on your plate. This information is only an inconclusive list intended to help you enter the process with at least a diet that supports carrying a baby versus one that works against you!)

Nutrition and Fertility… Where to Start?

• Maintain a healthy weight. What do you know, yet another reason to eat right and exercise. Maintaining a healthy weight increases your fertility too!

• Get your folate. While this isn’t necessarily for fertility, if you are of child-bearing age, folate isn’t a nutrient that you want to skip out on in order to ensure a healthy pregnancy (even if you are not trying to get pregnant!). Folate is found in green leafy veggies, broccoli, beets, mushrooms, peas, dried beans, peanuts, citrus fruits, strawberries, etc.

• Choose complex carbohydrates. Complex carbohydrates contain fiber and are digested much more slowly than simple sugars which will prevent your blood sugar from spiking and crashing shortly after. Complex carbs are found in foods like brown rice, 100% whole-grain pasta/bread, quinoa, sweet potatoes, baked potatoes, beans, peas, whole kernel corn, etc.

• Limit simple sugars (with the exception of natural sugar coming from whole fruits) such as soda, fruit juice, white rice, white bread, pastries, doughnuts, bagels, pies, etc.

• Kick trans fats to the curb! Trans fats are mostly man-made fats that have been suggested to increase your risk of infertility. They are found in packaged/processed foods such as snacks, sweets and fast-foods. Even if the product says that it contains zero grams of trans fats per serving, look at the ingredient list for hydrogenated anything which would indicate the product contains Trans fats. Food manufacturers are allowed to label their product as “trans-fat free” as long as it has 0.5 grams of trans fat per serving or less.

• Eat more healthy fats found in walnuts, avocados, flax meal, chia seeds, fatty fish (salmon, tuna, mackerel, etc.), products made from grass-fed cows and olive oil.

• Get some iron! According to Harvard Health Publications of Harvard Medical School, obtaining plant-based sources of iron can improve your fertility as well! Plant-based foods that are rich in iron include spinach, beans, pumpkin, tomatoes, beets and whole-grain cereals. Always pair these foods with vitamin C rich foods to increase iron absorption as well.

• Choose plant-based proteins too! Good sources include beans, lentils, peas, nuts/nut butters, quinoa, seeds, soy, etc.

And ladies, don’t just assume that healthy eating is only important for you. Make sure that your spouse/partner knows that a healthy pregnancy is dependent on his eating behaviors too! For guys adequate B12, zinc and vitamin E are also highly important as well!

Whether you need this information now, know someone who does or might need it in the future, I hope this helps clarify the ins and outs of nutrition recommendations when it comes to improving your chances to conceive!

Have a wonderful weekend!

Good health!

The post Recent Happenings + Nutrition and Fertility appeared first on The Gypsy Dietitian.

Hi friends! I hope you all had a lovely Monday and a great Easter weekend as well! We certainly did! I am beyond grateful for the sacrifice that Jesus made for me yesterday, today and tomorrow. He is so, so good.

I was more than excited to share the Easter with friends and family. We kicked off the festivities with my family on Saturday afternoon, attended an engagement party Saturday night, church on Sunday morning, celebrated with Dustin’s family after church and then ended the weekend with my family yesterday afternoon.

We enjoyed lots of yummy food… including this raw, vegan carrot cake that I shared with my family! It was definitely a hit! Let me know if any of you are carrot cake lovers and I’ll certainly share the recipe that I concocted.

Any who, today is the 21st which means it’s time for this months Recipe Redux post! We were given the following theme…

Treasured Cookware – Share a story of classic cookware – and a healthy recipe to go with it. Some of us will be celebrating Mother’s Day next month (May 11,) but it’s more than once a year that many of us cook with a pan, a wooden spoon or another piece of cookware passed on to us from the kitchens of our favorite relatives. Let’s see what you can cook up with your treasured kitchen tool!

I’ve shared with you many that one my most treated cookware pieces is my iron skillet. The iron skillet that I have was first passed down to my mom from her mom and then from my mom to me. A well-seasoned iron skillet makes everything that’s cooked in it taste better. From sweet potatoes (<—- you’ve got to try that recipe), to vegan cornbread and then the recipe I am going to share with you today, my cast iron skillet is a piece I’d be lost in the kitchen without.

Eating a mostly vegan diet, I’ve come to love using my cast iron skillet even more since some of the iron from the pan actually leaches into the food that is cooked in it.

Since I don’t include eggs in my diet anymore, I haven’t had the recipe I am going to share with you in quite some time but it’s one that my hubby enjoys quite frequently. If you were to ask him what his favorite meal is that I cook it would likely be… A BREAKFAST BOWL! 

A well-seasoned iron skillet makes cooking scrambled eggs much easier and leaves them fluffy and yellowish/white rather than burnt and choppy. If you’re looking for a healthier spin on a savory breakfast, definitely give this recipe a try! It is perfect for a lazy weekend breakfast or can even be enjoyed on a hectic workday morning because it actually cooks rather quickly too once you know what you’re doing!

The post Savory Breakfast Bowls {The Recipe Redux} appeared first on The Gypsy Dietitian.

Hi friends! We made it to Friday! Hip, hip, hooray! It seems as though I haven’t been discussing very much research based nutrition info over here lately but instead sharing a little more into my life, so today we’re going to mix things up a little bit and get back to the meat and potatoes (or lentils and sweet potatoes if you will) of this blog.

Quite a few times daily (literally, quite a few times daily), I talk with people who report they are overweight due to a slow metabolism. (And just to mention, most (if not all) have not been diagnosed with any disease that would affect their metabolism (for example, hypothyroidism or Cushing’s syndrome).) This may sound familiar to you whether you have heard a friend say it or have said it yourself but is this statement really accurate? Let’s discuss…

Metabolism is a word used frequently, yet less often understood. As defined by the Mayo Clinic, metabolism is the body’s act of converting food/beverages to energy (aka calories). About 60-70 % of the calories we consume are used to keep our bodies alive and functioning (to keep our organs working properly, our heart pumping, our body temp regulated, etc.).

In most cases, people with a higher body weight actually have a faster metabolism and thus burn more calories than their lighter/smaller peers. This alone debunks the certainty that a slow metabolism is to blame. 

Have you ever wondered why your weight seems to plateau after dieting/restricting calories and successfully losing weight? Your metabolism is the reason. The smaller your body is, the fewer calories you will need to maintain and/or continue with the weight loss process. Throughout the weight loss process, it is critical to readjust your caloric input/output in order to continue losing weight.

 There are several things to consider before we blame our excess weight on a “slowed metabolism,” such as our food choices and activity level. Lucky for males, they tend to carry more muscle and less fat than females, therefore they tend to have a faster metabolic rate. That is the same for older versus younger individuals. As we age, we tend to lose muscle mass and, therefore, our metabolism tends to slow over time as well. 

So what can we do to improve our health and drop the pounds instead of constantly blaming our poor metabolism? Lots of things; here are a few!

• Get moving! Simply put, the more we move, the more we burn! All activity, even fidgeting, really adds up!

• Pump some iron! The more muscle you carry, the more calories you will burn at rest (yep, even when you’re sleeping!). While the increase might be small, any increase in metabolism is a good thing! According to 2001 study in Obesity Research Journal, fat burns about two calories per pound daily while muscle burns about 6 calories per pound daily.

• Get some sleep! The hormones that are responsible for your appetite (ghrelin and leptin) are all over the place when you don’t get enough sleep (yet another reason that I need to work on my sleeping goal!).

• Work out in the am! Following a tough workout, your metabolism soars. Let it soar during the time that you should be eating the most food (throughout the day).

• Break the fast… aka eat breakfast! Breakfast is a sure-fire way to jump-start your metabolism first thing in the morning. Who wouldn’t want to start the calorie burning right away!?

• Eat at least three meals daily (you read that right, at least three!)! You certainly don’t have to eat 5-6 smaller meals to have an efficient metabolism. Eating at least three meals consistently provides consistent energy to your blood stream, therefore, preventing a large drop in your blood sugar which might lead to overeating later. If you are the type that needs 5-6 smaller meals/snacks daily, go for it. All I am suggesting is avoiding eating less than three meals daily. Our bodies are actually a lot smarter than we think. In times of lack (strict dieting, starvation, etc.), our body knows to slow things down and preserve the energy (calories) that we do provide.

So what’s the big takeaway?

Be kind to yourself and and your incredible metabolism (which keeps your body alive and functioning every single day) by moving your body more and choosing healthy foods in moderation! Easier said than done? Not really!

Have a lovely weekend and a happy Easter my friends!

Good health!

The post Slow Metabolism? Maybe Not. appeared first on The Gypsy Dietitian.

Hi friends! Happy Monday! I hope you all had a lovely weekend! As I mentioned last week, I took a mental spring break of my own and enjoyed some time with my girls out in Palm Springs, California. Tonight’s post is simply a recap of some of my favorite moments and is extremely photo heavy so don’t say I didn’t warn you!

Let’s dive right in!

We were welcomed by the heat the minute we stepped off the airplane with this incredible view…

…and then enjoyed a toast at The Parker Hotel to kick things off!

Food

We had some pretty incredible meals but I did a pretty poor job of photographing a lot of the good stuff. Here are a few meals that I did get, however!

Breakfast

On our way in, we picked up some groceries to ensure that breakfast wasn’t overlooked. Breakfast on the patio with this view was a pretty incredible way to start the day…

Most mornings started with oats, yogurt and coffee, per usual…

Hot oats with bananas, berries and pepitas.

A green smoothie made to use up the last of the groceries which included mixed greens, apple, banana, carrots, and avocado, along with raw oats mixed with banana, apples, nuts and Greek yogurt.

Lunch

Lunch was different everyday.

Kale soup and a fruit cup for lunch while laying over in San Francisco.

Cheeky’s, apparently a Palm Springs must visit, was definitely my favorite…

French Toast with an apricot glaze and fresh raspberries to share for an app along with a veggie packed Bloody Mary.

More drinks than we knew what to do with!

Fresh pressed juice featuring kale, apple, carrot, beets and more; Bloody Mary’s to go around; Blue Bottle Coffee which is flown in fresh daily from Oakland.

Kale and Quinoa salad featuring pepitas, chopped dates and a lemon vinaigrette – definitely going to be recreating this one at home!

Other lunches included a Mediterranean salad with hummus at the spa and another mixed green salad with garbanzo and black beans pool side. Typing this made me realize just how many salads were consumed this trip, however, no complaints here!

Dinner

Don’t you worry, along with all of the salads we enjoyed several lovely dinners, which definitely included a few French fries one night.

I’m pretty bummed that is the only dinner picture I took but other nights included fish tacos at Adobe Grille at The Waldorf Astoria La Quinta Resort and Club (cool atmosphere and great food as pictured below), homemade salad night and tapas at Tinto inside the Saguaro Hotel.

{Photo Source}

Active

I was happy to mix up the lounging time (see below) and the delicious food with a little bit of activity too.

I started the first day with morning sprints (5 minute jog warm up, 30 seconds sprint, 30 seconds walk x 20 minutes, 10 minute walk cool down) with this view…

Along with a few handstands…

We also took a long hike through Indian Canyons which was a nice little mix up to my usual fitness regimen, especially with this view…

No activity is complete without a little yoga!

 Breath taking views the entire hike.

Not pictured: We also enjoyed a little bit of time in the hotel gym for a upper body circuit and a short Swirkit cardio session Saturday morning.

Relax/Fun

As I mentioned last week, my main goal for this trip was to relax, clear my mind, enjoy long, deep convos with friends, have fun and simply rest. I really feel like this trip was the perfect combo of all of those things!

The first day was a spa day spent lounging by the pool and hot tub, sweating in the sauna and letting the stress go with a deep tissue massage.

Most nights included long dinner chats with the kind of laughter that makes you cry/gives you abs, which were definitely a highlight of the trip…

Dinner at Adobe

Terrible photo quality but fun none the less… after dinner at Rockwood Grill.

More pool lounging time at the Ace Hotel (another Palm Springs must visit) was also pretty incredible…

We wrapped up the incredible week at Tinto for lots of yummy Spanish wine, tapas to share and great conversation.

A successful trip to say the least!

What’s your favorite kind of vacation? Go, go, go? Relax? Or a combo of both? As you can see, I enjoy a combo of both!

Have a great Monday my friends!

Good health!

The post Mental Spring Break in Palm Springs appeared first on The Gypsy Dietitian.