Seasons of Life

Hello, hello! We meet again. And let me tell you, I am happy about that.

First things first, who got to take a walk break this week?? Don't be shy. I want to know. If you didn't do it this week, go for it next week, okay?

On to the next matter of business. I had plenty of time to think this weekend on the road from Lafayette back to Texas, and I was thinking about how certain events in our lives can change so many things. Now don't worry, I am not going to get all philosophical or mushy on you, but this is really something to think about.
When we lose our sense of normalcy, it is easy to drop some of the good habits we've developed or are trying to develop. I'm thinking pregnancy, giving birth, losing a loved one, moving (that's me right now), getting married, changing jobs- you name it, it's knocked someone off the bandwagon. These things, good and bad, obviously are going to happen in your life, but it's important to maintain a healthful lifestyle throughout times of trial and joy.

Easier said than done, huh?? Believe me, I know. That's why I am writing this.

So what's the trick? I've said it before, and I will say it again. Planning. And believe it or not, sticking with your goals and menu will provide a sense of stability and balance in times that you feel uprooted or shaken. Sticking with it in times of celebration (i.e. babies, weddings, graduations) doesn't mean bringing carrot sticks to the reception. It means enjoying yourself at the celebration in moderation of course, and hopping right back to it the next day. Not two days later or a week. Little things like this make a difference, and you will prove to yourself that you are firm in your healthful lifestyle changes, and that they are meaningful to you. When you've tackled these tricky transitions, you've got yourself a habit, ladies and gents- and that's what we're after.

Lots of people give up on diet changes and exercise habits when they mess up (for whatever reason) because they feel like they've already blown it. But that's not true. Life is about adaptation and flexibility. So let your healthy life be at least a part of the anchor that holds you steady. That's something you have control over, so take advantage!

I hope this is a time of celebration for all of you! I know it is in my family!!

Til Wednesday,

Sarah

Double Whammy: Food for Thought and Your Belly.

Hello!! Fancy meetin’ you here again!

This morning I was mulling over a few topic ideas for today’s blog post when I looked at the clock and saw it was 10:30, which meant it was time for our break! (if you don’t already know this, dietitians are known to stick to a tight schedule when it comes to pretty much everything.) And that’s when I decided on today’s topic. Exercise. Original, right? No, really it is, and I will tell you why.

Each day, the dietitians at Lourdes RMC (where I am completing my clinical rotation) use their allotted “smoke” break time to take a 15-minute walk around the hospital (and not smoke, obviously). It’s usually outside, and considering we are in Louisiana, the weather is pretty agreeable on most days- even in February.  Now, other interns told me about this practice before I actually began my rotation at Lourdes, but I did not realize the gloriousness of these daily strolls until I was able to partake.

Surprisingly, the most noticeable benefit from our walks has not been the physical act of exercise, but the effect it has on clearing the mind and reducing stress and tension. In my 10 months of eight-to-fiving-it, I have come to a very clear understanding of the ups and downs during the workday. Around 10:30 is when I am very tired of staring at a computer, calculator, or chart (fill in the blanks here with the things that you see for the first 2.5 hours of your day).  The same feeling comes around at about 2:30, which is compounded by that dreaded after-lunch drowsiness, and that’s when we take our second break. Without fail, I come back into the office after our walks refreshed, with new ideas, and ready to get back to work.

Are you allowed breaks? If your answer is no, I would double-check that. And if your answer is no because you don’t think that walking is a good way to spend your break, try it just one day. Exercise is proven to increase focus, and when your break is refreshing, you’re likely to be far more productive when you come back from your walk versus working through your break or using your break to check your facebook. (I’m sure no one does that…).

If you try this, I want to know about it! Even if I don’t know you or we haven’t talked since 2^nd grade! Tell me how it goes, and get your work buddies involved. It’s also a great way to build friendships with your co-workers. I am going to try hard to get this going everywhere I work.

Don’t worry… I didn’t forget that I promised a recipe, for all of my facebook friends. This recipe came about because I am trying to use up all the food I have left before I move out of my apartment in Louisiana and back home to the Lone Star State. I will also mention that as you get to know me, you’ll find out I am all about fast and easy recipes. I don’t love spending hours in the kitchen to prepare a meal on Tuesday night, or any other weeknight for that matter unless it’s Thanksgiving or Christmas. So without further ado, Baja Fish Tacos, ladies and gents:

Baja Fish Tacos

Ingredients:

-Boneless, Skinless Tilapia, fresh or frozen

- Mrs. Dash Southwest Chipotle Seasoning

- Lime Juice

- "Mexicorn"

- Black beans

- Corn Tortillas

- Fresh spinach

- Your Favorite Salsa

Procedure:

·   Start with thawed tilapia (don’t thaw it on the counter, that’s gross. Plan ahead and put the fish in the fridge before you go to work. Then you can look forward to this tastiness all day!)

·   Spray a baking dish with olive oil cooking spray and squirt lime juice on both sides of the fish. This will help decrease that “fishy” taste/odor and add a nice flavor.

·   Arrange the tilapia in the baking dish and sprinkle a generous amount of Mrs. Dash seasoning on the top- after all, it is salt free!

·   Follow the baking instructions on the packaging if available, but if not, I usually bake my fish at 375F for 10-15 minutes, and then I use my food thermometer to make sure that the fish is cooked safely to an internal temperature of 145F.

·   Right before the fish is done, wrap the corn tortillas in wet paper towels and microwave them for about 25-30 seconds.

·   Spread your salsa, a few black beans, some Mexicorn, and some fresh spinach leaves on the tortillas.

·   Remove the fish from the oven and split the tilapia fillets in halves or thirds to fit into the tortilla.

·   Rest assured that you’re eating a healthy meal and pat yourself on the back.

The Skinny:

4 oz. of tilapia (which is about the size they usually are) provides only about 100 calories and a whopping 20 grams of protein. Corn tortillas are only 55 calories each. Salsa and spinach together might add about 25 calories if that, and your beans and corn- about 50 calories. So your grand total for 2 Baja Fish Tacos is about 285-300 calories, give or take. Plenty of room for some fresh pineapple for dessert! YUM!

Y'all let me know what you and your peeps think! You can tell me about it below in the comments, on my facebook (www.facebook.com/sarahmicheletaylor), or tweet at me! @NutritionSimply.

Til Saturday, 

Sarah

And So It Begins

I have to tell you- this is my first blog. And on top of that, I don't have much experience reading blogs (of any type) other than the few I've skimmed through on Pinterest and the one I have followed for a year-and-a-half on a college friend's weight loss journey.(Fotographing Fat Kid (But Not For Long)) But the time has come, and I am bright-eyed and bushy-tailed. 

My mom and me touring some plantation homes in Louisiana

I'll tell you some about myself to start. I'm Sarah. I am 23 (almost 24, but I am holding on tight to these last few days of my early twenties). I am currently a dietetic intern, but come June of this year I should be a registered dietitian. My hobbies are on hold right now because I have been in school for what seems like fifty years- but they include traveling, crafting, cooking, playing, drinking coffee, hanging out by any body of water, being on boats, and my newest- scuba...ing. I also like talking and playing with my yorkie-poo, Gracie Mae, who believes she is my human child (and I let her). 


This blog will be focused on my journey as a dietitian as well as my thoughts, ideas, and inspirations on healthful living. One thing you should know about me is that I am not the food police. I love to indulge in tasty creations just as much as you do, and celery is not my favorite food. Therefore, you can rest assured that when you read my blog, you will not find the best recipes for your cabbage and grapefruit diet, and you will find advice, research, and recipes that are applicable to you and your family/friends. 


Since you took the time to come to my blog and read the first one, I will give you some advice on something most people hate. Planning menus. I mean- I am a (future) dietitian, and I don't even like it. But there are a few things that will help expedite the process, and here they are:


1. Start with the main dish for each meal, which is usually a protein item. If you're making a multiple-week menu, you can use the same proteins, just with a different recipe or cooking method. 

• Lean beef (ground, steak, etc)
• Turkey (ground, sliced)
• Lean Pork
• Chicken
• Tofu (try it, you just might like it!)
• Quinoa (I usually hear it pronounced keen-wah, and it's a grain product)
• Fish (fatty fish contain Omega-3's!!)
• Egg

2. Add vegetables. Yes, there it is. A (future) dietitian's buzzword, and everyone else's nemesis. But I will tell you, there are loads of ways to healthfully spice up your veggies, and you'll find lots of those recipes here on this blog in the future. Plus, I bet there are veggies you haven't even tried since you were 6. Give it another go. 

• Lemon pepper broccoli
• Oven roasted rosemary asparagus
• Baked squash
• Cucumber and tomato salad (just add some EV olive oil and vinegar, salt/pepper)
• Roasted Eggplant (Don't knock it 'til you try it)
• Fresh salad
• You get the picture.

3. Add a starchy vegetable or (whole) grain. This should be a side item. Only about 1/4 of your plate. 

• Garlic mashed potatoes (easy on the butter, keep the skin for great vit/min)
• Mashed sweet potatoes
• Black beans
• Brown rice
• Try whole grain pasta
• Sweet peas
• Bread 
• Try some new grain products: Couscous, quinoa
• Tortillas

4. Add fruity desserts! (about 1/4 of your plate). Don't add loads calories to the fruit. Find some fresh fruits that you/your family like and enjoy God's sweet creations! Sometimes its okay to get a little creative and make more delectable dessert. Just use moderation. 


For the best menus, try to choose different textures and colors for each food item in the meal. This will also help with narrowing down the possibilities to choose from in each group (protein, grains, vegetables, fruits). 

All you need is something very basic to get started! If you are a tech-wizard, do it on your computer, your iPad, or iPhone, smartphone- whatever tickles your fancy. 


If you're not techy and you are earth-friendly, make a copy of a menu template-- you can print mine if you'd like or do it by hand-- and laminate it. Then use a dry erase marker to use the same template for all of your days. 


Otherwise, you can do plan on your scratch paper or notebook paper or any other way that you like. (obviously). 


Since this post is incredibly long, I will leave you with these basics of menu planning. It's not a fun thing to do, but it is the first step in planning and controlling your healthful life. Give this a whirl! If you know what you're making for dinner--- you're far less likely to be tempted by the drive-through!

"Good plans shape good decisions. That's why good planning helps to make elusive dreams come true."

- Lester Robert Bittel (b. 1918), writer