Tag Archives: Fruit and Vegetable

What Nutritionists Eat When They Want to Slim Down

2014 Aug angry birds 016There was in interesting article on Fox News.com last week called “What Nutritionists Eat When They Want to Slim Down”. There are three important takeaways I’d like to pull from this article and the first one comes from the title.

Even experts get off track. The title itself implies that nutritionists aren’t 100% slim 100% of the time. Gasp! You mean that even people who spend years studying food and the human body and KNOW what they should and should not eat – even they get off track sometimes? They’re…they’re human? Gasp again! So if I get off track every once in a while, I’m human too? And I should stop beating myself up and start fresh today doing what I need to do to be on track again? How many rhetorical questions can a blogger type in a row before everyone groans? Two? Really? Okay, I’ll stop. Sorry about that.

P1050153More vegetables and protein. Almost every nutritionist said that they increase their intake of plants and proteins and limit carbs and sugar. More good stuff, less bad stuff. One lady said she puts a little cheese on her steamed vegetables.  That’s what I’m talking about! They eat real food – good for you real food – but limit the portion sizes.

They agree with me! It’s like the nutritionists have been reading my blog. The two tips they gave that didn’t boil down to “more veggies and protein” were to eat soup (because it’s full of vegetables, water, and fills you up with fewer calories) and to get more sleep.  Ta da! Sex, Soup, and Two Fisted Eating! I feel like an expert now. “10 out of 10 random nutritionists from some random article agree that Katie knows what she’s talking about.”

March 2014 005If you’re off track, listen to the experts: take a walk, go to bed early, and eat a spinach omelet for breakfast. If you’re not off track, you should take a walk, go to bed early, and eat a spinach omelet for breakfast. It’s a plan we can all love!


Potluck Barbecue Poem

imagesFlower-Tray-CruditsB23Eflower-vegetable-trayAnother potluck barbecue.

What to bring? What to do?

Chips and dip? Potato salad?

Deviled eggs or angel cake?

Macaroni? Pan of brownies?

Do I buy or do I bake?

Bag of pretzels? Bake some beans?

Quite a spread, but so few greens.

Be the one to bring the veggies!

Be the one to bring some fruit!

Carrots, hummus, homemade salsa,

Garden salad, bowl of peas,

Watermelon, red strawberries,

Bring a plant that’s sure to please!

Be the one to bring some veggies.

Be the one to bring the fruit.

When asked to bring some picnic fare,

Choose some vegetables to share!

“Share with the Lord’s people who are in need. Practice hospitality.” Romans 12:13

P1010165Recipe for Homemade Salsa

Veggie tray image courtesy of www.superhealthykids.com.

3 More 100 Calories Snacks

Geese keep flying north past my house, so in honor of Mother Goose…yadda yadda yadda, let’s get to the food!

March 2014 0051. The Creamy: 1/3 cup of cottage cheese, a teaspoon of jam, and some berries.  To make cottage cheese, a chemical called rennin is added to milk and the proteins either clump together (curds) or stay liquid (whey).  Since we’re eating our curds and whey, I call it the Little Miss Muffet.


P10208772. The Crunchy: 1 Tablespoon of hummus and a plate full of vegetables.  Disclaimer: to keep the calories to 100, there should only be 10 carrots on the plate, but it sure is prettier this way!  I call it the Jack Sprat.  “Jack Sprat could eat no fat, his wife could eat no lean…”


2014 March 0073. The Vegetative: A peck of (non) pickled peppers.  Or about a dozen small sweet peppers if you’re counting.  I call it the Peter Piper. Pick yourself a peck and happy munching!

MAGIC BEANS! For Weight Loss

surpriseTired of snacks that don’t satisfy? Tired of spending a fortune on diet foods that don’t taste good and don’t fill you up? Try MAGIC BEANS!
MAGIC BEANS! come to you in a nifty paper packet. Simply add soil, water, and ultraviolet light to your MAGIC BEANS! and PRESTO! You’ll be snacking on MAGIC BEANS! in no time!
In a store you’d pay four dollars per pound, BUT you can grow a bushel of your own MAGIC BEANS! for less than two dollars!
Email me now and I’ll send you your very own MAGIC BEANS! for only $19.95. But wait! There’s more! If you keep reading, you’ll realize I’m full of crap!
P1010356MAGIC BEANS! are: ta ta ta taaaaa….green beans! Even if you’ve never gardened before in your life, I want you to give growing your own green beans a try this summer. Here’s why:
1. They taste better freshly picked.
2. They are SO cheap when you grow your own.
3. Beans store nitrogen in their roots as they grow; this means that they can grow in relatively awful soil. Most other veggies need good soil, but beans are hard core.
No kidding, when my husband and I bought our house ten years ago, we bought a tree and a shovel and went outside to plant it. Our soil was so hard that we had to buy a pickax to dig the hole. But the very next year we started a garden and our beans grew well.
2013 Summer 605Why am I blogging about this now? Because in a couple of weeks the weather will be gorgeous and you will have plenty of pent up energy and inspiration to do projects like prepping a small patch of dirt for your bean plants. Don’t worry, this is not turning into a gardening blog, but if you’ve never grown your own vegetables, give it a try. You’ll love them even more when you taste them home grown!
“Now the Lord God had planted a garden in the east, in Eden; and there he put the man he had formed.” Genesis 2:8


Image of the woman loving her Magic Beans is from http://blog.shelbysystems.com/2011/07/what-reaction-are-you-looking-for/

Slurp This, Not That

P1010196Not all soup is created equal.  That’s like saying all chocolate is the same.  I extol the merits of soup and its ability to help you lose weight or maintain a healthy weight, but I feel the need to define “soup”.  To avoid confusion and – in the spirit of this blog – to keep a positive spin on things, we’ll call good, healthy, diet-friendly soup “sexy soup” to distinguish it from all the other “soups” out there that are worse for you than an Italian hoagie.  (Note: Italian hoagies are awesome BUT I don’t recommend eating them several times a week if you want to lose weight…unless you bike the five miles to and from the hoagie shop.)

Sexy Soup IS:

Mostly vegetables and water,

Going to maintain a liquid state in the fridge and not congeal into some sort of glop,

Less than 150 calories per 1 cup serving,

Tastes so good your kids will eat it.

2013 october 010Cream of Broccoli Soup, for example, is not Sexy Soup.  If you remove the water, it’s really a block of cheese with one stem of broccoli added for color.  Have you ever seen it when it’s cold?  It’s Jello.   But if you love cheese Jello like I do, then try this trick: Cook a bunch of broccoli and mix it in, about half soup and half broccoli (and water if you need to thin it out a bit).  It won’t be quite as thick as the original, but at least it won’t be misleading to keep the word “broccoli” in the title anymore, and you’ll have calcium oozing out of your pores.2013 october 015

Canned soup is convenient, but it’s not Sexy.  Some of the soup companies have created healthy lines of soup: “100% Natural”, “Light”, “Heart Healthy” and so forth.  Not a bad idea, and these soups are on track calorie-wise, but each ONE cup serving gives you about 700 mg of sodium.  That’s 30% of the sodium you should consume in an entire day.  If they have less sodium, they add more sugar, as much as 3 teaspoons in a ONE cup serving.  I don’t add that much sugar to my coffee, and I like it sweet!

Let’s not forget the main reason we love soup: it’s a warm, comforting, delicious way to eat lots of vegetables.  Most canned soups don’t give you a lot of veggies; you usually get what you see on the label’s picture…a whole three carrot slices per can.

How do you make Sexy Soup that’s satisfying and rich without adding loads of dairy, salt, or sugar?  The trick is to make the water feel like not-water in your mouth.

Option one: when the soup is cooked, pour half of it into a blender and blend it, then return it to the pot.  Your “broth” is creamy, but there’s something left to chew.  Note: this is a great way to get veggies into kids; if they pick out the carrots they can see, they still slurp down the ones they can’t.

2013 october 014Option two: add purees.  Don’t pitch your decorative pumpkins!  Did you know that pumpkins were a vegetable before they were décor?  You can eat them!  Not after you carve them, light a candle in them, and leave them on the doorstep for a month, no, but even in November and December, an unopened pumpkin can be cooked and consumed.  Bake or microwave it, scoop out the now soft insides (not the seeds), puree it in a blender, and freeze it in little ziploc baggies to add to soups.  Purees of cauliflower, yellow summer squash, and carrot also work for Sexy Soup.2013 october 012

Option three: add potatoes or rice.  Potatoes and rice tend to thicken a broth when simmered for a while.  Just make sure most of the soup is made up of colorful plants.

Option four: cheese or milk.  If you add dairy, follow the Rule of Thumb for your veggie:fat ratio.  One thumb of fat/dairy per one hand of veggies.  Choose a strong cheese that you can taste; if a mild flavored cheese blends in too well, you may as well leave it out.

Option five: blend all of the soup and pour it into a large plastic martini glass.  Put on sunglasses, heels, and lip stick, then sit by a pool and sip it through a straw.  Sexy is as sexy eats!

“Give us nothing but vegetables to eat and water to drink.” Daniel 1:12