Category: Recipes

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+ Dinner, Entrée, Recipes

Butternut Squash Ravioli

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Looking for a way to use up that leftover Thanksgiving or Christmas turkey? Check out this easy Butternut Squash Ravioli! Yield: 4 entree servings Ingredients: 1 lb butternut squash ravioli (I picked mine up at Costco) 2 tbsp butter 2 cups butternut squash (I used the frozen @preschoice butternut squash- such a time saver!) 1 tsp pumpkin pie spice 2 tbsp brown sugar 2 … Read More Butternut Squash Ravioli

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+ Breakfast, Recipes, Seasonal

Green Tea Overnight Oats

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Looking for super easy, nutritious and delicious breakfast ideas for tomorrow morning? Try this recipe for Green Tea (Matcha) Overnight Oats! Yield: 2 large or 3 smaller servings. Ingredients: 1 cup large flake oats 1/2 cup vanilla bean smooth cottage cheese (I used @gayleafoodscoop) 1/2 cup vanilla almond milk 2 tsp vanilla bean matcha powder (or you can use regular matcha powder) 1 tsp … Read More Green Tea Overnight Oats

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+ Recipes, Salads

Winter Citrus Salad

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So around this time of year my seasonal obsession with clementine/ mandarin oranges usually kicks in haha. Does anyone else go through a crate/bag a week? If you are a fellow orange lover, try this Winter Citrus Salad featuring Spinach, Radicchio, Clementines & Pomegranate Seeds! Yield: Makes 1 large salad Ingredients: 2 cups baby spinach 1 cup chopped Castelfranco Radicchio 1/4 cup shaved pumpkin … Read More Winter Citrus Salad

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It’s true! 🙌🏼 Checking in with your body cues and tuning into the sensations your body sends you throughout the day means you are more likely to meet your nutritional needs✨. . When we rely solely on external or emotional cues to eating, it is more likely that we will overshoot our energy needs 📈. . Some of these external cues may include: . 🤳🏼Rigid eating routine. . 🤳🏼Strict food rules/guidelines. . 🤳🏼 Eating until your plate is clean, past fullness. . 🤳🏼Distracted eating. . Interestingly, when we are out of tune with our body’s signals for long enough (whether by relying on external cues, or being unprepared/reactive with food most of the time), our body turns DOWN the dial on our ability to detect these cues. This normalizes the act of moving through the act of eating on autopilot 🚉. . A good starting place for rediscovering your internal cues to eating is slowing down around mealtimes and setting a meal routine/schedule that provides you with regular and reliable opportunities to eat. Part of slowing down includes mindfulness and paying ATTENTION to your body’s cues 🧐. . 👉🏽👉🏽👉🏽SWIPE to revisit the different sensations through which hunger presents itself, and a handy scale to help you identify when you normally start and stop eating. . 👍🏼 A rule of thumb is to aim to stay within 3️⃣-7️⃣ on the scale to help you eat with more attention and listen closely for the onset of fullness cues *most of the time🤰🏾. . While Component #4 of eating well focused on differentiating physical/stomach hunger from emotional hunger, Component #5 challenges you to dig into the ebbs and flows of your physical hunger sensations 🌊. . ⁉️What body sensations stand out to you? When do these symptoms surface within your week? Share below 🤗👇🏼👇🏼
✨Get in touch with your emotional eating✨. . 🤷🏼‍♀️If it isn’t physical/stomach hunger that is driving you to eat, what is?. . 💭As a reminder, below are some clues that can help differentiate physical, stomach rumbling hunger from emotional hunger:. . 🧠Physical Hunger🧠. . ✨Develops slowly following a meal or snack. . ✨Desire a variety of foods. . ✨Fullness sensation is the cue to stop eating. . ✨No negative thoughts or emotions following eating. . 👅Emotional Hunger👃. . ✨Develops suddenly, usually in the absence of physical hunger. . ✨Desire certain foods (i.e. craving). . ✨May result in a binge or eating past/ignoring fullness cues. . ✨Guilt, shame or other negative thoughts/emotions MAY follow eating. . ✋🏾Just to be clear, the goal isn’t to ONLY eat when you are physically hungry. Food is more than just fuel for our daily activities. Similar to the discussion around black, white and grey with the “All-or-Nothing” versus “For the Most Part” mentalities, the discussion around emotional eating is grey. . 💭As you can tell by the above characteristics of emotional eating, our experiences can be placed along a continuum, for example... . 🅰️Binge → Guilt, shame → Restriction begins again. . VERSUS. . 🅱️Cravings → Overly full/uncomfortable → Continues eating normally. . The goal is to learn WHEN you are eating in response to emotions rather than hunger and HOW. Ask yourself the following key questions:. . 🤷🏻‍♀️What is the frequency?. . 🤷🏼What is the intensity of my eating?. . 💭Reflect on what thoughts and feelings come up during/after the eating experience. When it is a REGULAR response to life stressors and leaves you feeling DOWN, it is time to seek professional support for coping with triggers or identifying new coping mechanisms. . Where can you start?👇🏼👇🏼. . 👉🏽Pay attention to how and when your hunger develops (Gradually versus suddenly). . 👉🏽Consider your thoughts/ feelings during and after eating (Guilt? Shame? Nauseous). . 👉🏽Connect with a loved one to fill your void with emotional support rather than emotional eating. . 👉🏽Work with an RD &/or therapist to fill up your coping mechanism toolkit and improve your relationship with food!
Warm Spinach and Mushroom🍄 Salad with Caramelized Onions and Balsamic Reduction 😍. . .  For 2 large salads. Ingredients: 4 tbsp olive oil 1 tbsp balsamic vinegar 1 package mushrooms, washed and sliced 1/2 small white onion, sliced 6 cups baby spinach 4 tbsp hemp hearts ( I used @manitobaharvest Chipotle, Onion and Garlic Hemp Heart Toppers!) 1/2 cup shaved Asiago cheese 4 tbsp pine nuts 1/4 cup balsamic glaze/ Reduction Salt and pepper to taste . . Directions: 1. In a large frying pan, heat 2 tbsp olive oil. Once heated, add onions and balsamic vinegar to pan. Cook on medium high heat until tender and caramelized. Transfer cooked onions to a separate dish and set aside. . 2. In the same skillet, heat another 2 tbsp olive oil and add the sliced mushrooms. Cook on medium high heat until mushrooms reduce in size and are tender. Remove from heat and set aside. . 3. On 2 large plates or in 2 large bowls add the spinach and top with warm caramelized onions, mushrooms and remaining ingredients. Drizzle with balsamic glaze and season with salt/ pepper to taste. Enjoy! . . Photo & Recipe By: Brittaney Berendsen RD, P.H.Ec.
How often do these (or similar) thoughts come up for you? 🤔 . 💭“I cannot have that [insert food] today, I save that for my cheat days!”. . 💭 “I try to be good after I’ve eaten something bad.”. . 💭 “Seeing a [new/ higher/ unchanged] number on the scale makes me feel like a failure.”. . 💭 “I have tried to cut out [insert food], only to binge on it later.” . These are examples of all-or-nothing thought patterns, which ultimately translate into feelings about food and behaviours around food. I (Syd) like the visual of a pendulum when it comes to describing these thought patterns as they relate to food. ⚖️ On one side of the extremes we have our internal food police 👮🏾‍♂️ and on the other, our internal food rebel🦹. . 👮🏻‍♂️Our inner food police👮🏽‍♀️: . 👉🏼Inflicts strong feelings of guilt and regret related to making certain food decisions. . 👉🏼Tells us we will never reach our health goals if we eat (let alone enjoy) “x food”. . 👉🏼Places strong labels such as “good” and “bad” on certain foods which affect how we view ourselves if we do or do not eat them. . 🦹Our inner food rebel🤺: . 👉🏼Brings up feelings of hopelessness when we do not follow all the rules set out by the police. . 👉🏼Tells us to give up and give into the temptations. . 👉🏼Contributes to feelings of losing control if/when "rules are broken". . Through working with a Registered Dietitian, it can become much clearer how to work through these dysfunctional tendencies 💚. . 👌🏼A good end goal is to strive for a “for the most part” mentality. . ✨When you can✨:. . ☝🏾Identify and dismantle the dichotomous thought patterns and; ✌🏿Learn that nutrition is in fact, not black & white- but grey... . 👉🏻This will lead you to view food and the act of eating as more flexible🧘🏾‍♀️. . ✨When you aren’t✨:. . 😳Fixated on perfectly following rules, guidelines or external cues to food selection and eating... . 👉🏻This allows you to adopt a more self-compassionate and curious attitude about eating. . . ❓Have you had a visit with the food police or food rebel recently? Share below!

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