|December 2, 2013||Filled under Recipes: Vegetables|
Here’s a short video tutorial on how to make spinach chips. If you’ve heard of kale chips before perhaps you didn’t know that you can also make chips using other greens such as spinach. While the method for making spinach chips is almost the same as kale there is a difference in the way they are handled due to their higher water content. Check out this video for some tips on making them.
Have you make kale or spinach chips before? What’s your favorite topping to sprinkle on them? Do you enjoy salt or have you used other seasoning blends?
|November 30, 2013||Filled under General Health|
As part of a class project FSU nutrition students have created various blogs on a nutrition related topic of their choice. We were challenged with creating infographics, podcasts and even videos. Here are a few highlights from these new bloggers:
Simply Nutritious has a great infographic on visualizing the elements of good nutrition…..it’s as easy as 1, 2, 3!
While your there stop and listen to Rachel’s podcast on the benefits of fiber.
Noell’s blog has a great infographic on Understanding Whole Grains.
A Happy Life Starts With A Healthy Lifestyle includes a nice infographic on Family Exercise For Every Season.
At Fitness and Nutrition Is The Mission you can listen to a podcast on what this blogger eats before, during and after running a marathon.
Check out this infographic on some Disease Fighting Vegetables at the Health Benefits of Fruits and Vegetables blog.
Cooking Healthy Is Fun posted a great youtube video on using the idea of a taco or pizza bar to get picky eaters to eat more. Check out her quick video:
Why not stop by and say hello to these new nutrition bloggers.
|November 30, 2013||Filled under General Health, Podcast, WLS Tips|
Here’s the transcript for the podcast Coping With Unwanted Feedback – How To Deal With The Food Police And Food Pushers
Hi there….this is Penny. I want to welcome you to Remake my plate where I post about life after weight loss surgery. After spending the majority of my life overweight and trying just about everything to lose it I chose to have weight loss surgery in November of 2004. For the past 9 years I have maintained a 130 lb weight loss but it hasn’t been without its ups and down.
When people know you have had weight loss surgery they suddenly pay extra special attention to every bit of what you are or aren’t eating. And, if you’ve ever tried to lose weight before, no matter what the method you have chosen, the holidays seem to be when these people come out in full force to watch, comment and criticize every little morsel of food that goes into your mouth. If this has happened to you I’d like to offer a few tips that I’ve found helpful over the years when it comes to dealing with these people.
First it seems that those who offer unwanted feedback seem to break down into two different groups – the food police and the food pushers.
The easiest people to deal with are the food pushers. These are the people who keep offering you more to eat. Most of the time, when they keep offering food, they really mean well. Maybe they’ve noticed that you’re not eating your favorite dish and offer you some. Or they might have made something special for you and want to make sure you have a bit. If this hasn’t already happened to you then be prepared. Sooner or later it will. Rather than take what they’re offering and eat it when you really don’t want to here’s a few ways I’ve found that seems to help with the food pushers.
- * Offer a simple no thank you. Yes sometimes it’s that easy. Simply smile and tell them no thank you.
* You can say something like “oh that looks delicious but I’m full right now and I’ll try a bit later”. If the food pusher keeps coming back to tell you to try a particular dish you may even want to tell a white lie and say “I already had a bit and it was quite good”. Most of the time people just want to make sure you’re enjoying the food and if they see that you don’t have much on your plate it’s natural for them to offer you something.
- * Another technique that might work is to accept whatever it is that they are offering. Just put a little on your plate but don’t eat it. Or, if it is something that you do want to eat, try just a bit or two. That’s usually enough to make the food pusher happy. You don’t have to finish all of it.
- * Another great idea is to ask for it to go. Sometimes accepting the food is the only way to make the person happy and keep the peace during a family gathering. Why not tell them you’re full from eating all of their delicious food right now but you would love to take some home. Now you’ve complimented them, which always make people happy, and you haven’t turned their offer of food down. Once you’ve left the party there’s nothing that says you have to actually eat what you’ve taken home. While I grew up being constantly told that there were kids in other countries who were starving and would love to eat what I was about to throw out I’ve moved past that parenting guilt trip. If I don’t want to eat it I toss it out.
The second type of person I’d like to talk about is the food police. These are the people who seem very intent on monitoring what we put on our plates. They often pass judgment on what we are eating. Sometimes they are simply people who mean well and think that they are offering helpful advice on healthy eating. Other times they are being less then helpful and seem intent to keeping a watchful eye so they can point out a situation where they feel you are breaking the rules. While I’d like to think everyone has your best interests at heart when they are playing food police I will warn you that some do not. Eventually you will come across someone who is quite happy to point out the fact that they think you are eating something “wrong” or “bad”. They might even toss out a snappy comment saying that they just KNEW you would fail and eat things you weren’t suppose to. This type of person is the hardest to deal with because they usually criticize you in front of others, shaming you for your choices, knowing that you might not have the confidence to defend yourself.
For the food police who mean well here’s how I’ve handled them:
- * Acknowledge what they are saying, tell them you appreciate their concern and educate them. If they say something like “Are you allowed to eat that?” You can respond with a simple yes. If you choose to offer more information you can say yes my dietitian or doctor said these are things I can eat. And then drop the subject.
* Dealing with the food police who are intent on trying to hurt you is a bit tougher. Sometimes they can be redirected and other times it might require calling them on what they are actually trying to do.
- * You can say to them “I appreciate your concern” and then ignore them or walk away. Sometimes the food police who are in the process of trying to publically shame you are expecting you to offer up and explanation. I’ve found that trying to explain my food choices to them just keeps them coming back with more things to say.
- * Change the whole dynamics of the conversation by saying something like “I know you mean well but this really isn’t helpful” and then walk away.
I find that dealing with this type of food police is the hardest and my actual response is usually based on who’s making the comment.
In the end I find that having a few planned responses help with putting a stop to the food police as well as the food pushers. Just remember, you don’t owe anyone an explanation for what you do or don’t put on your plate and you certainly don’t need to eat something just to make someone else happy.
How about you? Have you ever encountered a food pusher or, even worse, the food police? How you have handled them? Why not leave a comment and tell others what ways you’ve found work best when dealing with these types of people.
|November 30, 2013||Filled under Podcast, WLS Tips|
As part of a class project I had to record a podcast that was relevant to my blog topic. I choose to do a short podcast on dealing with people I refer to as the food police and food pushers. Helpful information especially around this time of the year when they come out in full force to check out what you’re putting on your plate during the holidays.
It took a couple of shots to record this. First I had to have a planned script so I could include a transcript of the recording. Only problem with that is reading directly from a script is a bit harder than it seems unless you want to sound, well, like your reading from a script. I noticed that I sometimes added things in that weren’t in the script because it felt more like I was talking to someone and less like I was reading to them. Which ultimately means that I paused for a few seconds here and there while I found my place in the script. And hey, where in the world did I end up pulling the 135 lb weight loss from? No clue. I’ve lost and maintained 130 lbs yet for some reason I said 135.
The transcript of the originally planned material is being posted in it’s own blog post. If you don’t want to listen to the recording then check out the blog post. While your there why not leave a comment about how you’ve personally handled either the food police or food pushers that are in your life.
|November 19, 2013||Filled under Recipe Remake, Recipes: Vegetables|
Once people hear you try to avoid eating things such as potatoes, rice and bread the first thing they ask is “don’t you miss them?” Then they immediately say that they could never give any of those things up. Personally I think the key to not missing certain items is to find another food that works in its place. Sometimes a replacement can be found quickly and other times it takes a while. Mashed potatoes were pretty easy to replace especially when you use this low carb faux cauliflower mashed potato recipe.
Low Carb Cauliflower Mashed Potatoes
- 1 to 1½ lbs of frozen cauliflower or 1 medium to large head of fresh cauliflower
- 3 ounces of cream cheese, softened
- 2 to 4 tablespoons of heavy cream
- 1 tablespoon butter
- salt and pepper to taste
- If using fresh cauliflower remove the outer leaves and break the head up into florets and place into a microwave safe bowl and add 2 or 3 tablespoons of water.
- If using frozen cauliflower place it into a microwave safe bowl and add 2 or 3 tablespoons of water. Since every microwave is different start by microwaving the cauliflower for 10 minutes.
- Check to see if the pieces are soft. If not, microwave in 5 minute increments until all the pieces have become soft and tender. If you do not want to use the microwave then steam the cauliflower for approximately 20 to 25 minutes until soft.
- Remove the cauliflower and drain off any water present. In a food processor or blender add the cauliflower, cream cheese, butter and 2 tablespoons of heavy cream. Process until it is smooth and thickened. If the mixture is too thick add an additional 1 to 2 tablespoons of heavy cream and continue to process. Add salt and pepper to taste.
One of my favorite ways to use cauliflower mashed potatoes is to make Shepherds Pie. Make your ground beef base, mix it with your favorite gravy, add some low carb vegetables and bake in the oven for about 15 to 20 minutes. Remove from the oven and top with the cauliflower mashed potatoes and return it to the oven to bake for another 15 minutes. Remove from the oven, cool and serve.
Cauliflower mashed potatoes is one of my favorite high carb food replacements. Have you replaced a favorite high carb food with a low or lower carb version? Leave a comment and let others know what worked for you.