Author Archive for: ‘smeyer’

3 Diet Rules to Live By

I admit struggling with what to write about for this week’s blog; with a big birthday coming up (yikes) I have suddenly become more mindful of not only what I eat, but how much I move.  I will be the first to admit this is not a glamorous topic to write about.  Sadly, I no longer have the metabolism of a teenage girl (nor the fashion choices) and I have to make extra effort every day to eat less & move more.

To assist in my pursuit for daily healthfulness, I recently purchased a Fitbit, which tracks the amount of steps I take each day.  This device has been a great reminder to move more after my daily exercise is done.  It is easy to achieve your 10,000 steps when you go out for a run, but don’t forget what you do the rest of the day matters almost as much. Research has shown that we are healthier when we move throughout the day, not just during our daily exercise routine.  Additionally, other habits such as alcohol consumption, sleep & screen time make a big difference in our quest for weight management. I am aware that extended couch spent watching DVR Downton Abbey reruns won’t do much for my derriere.  So for now I will relish the end of my 30’s, move more and only watch one Downton Abbey episode at a time.

Check out this great link from Appetite for Health 3 Diet Rules to Live By

- Limit alcohol

- Get enough sleep

- Limit screen time

Weekly Wisdom – 7 Foods That Fill You Up, Part 2

  • Chicken: baked, grilled or broiled & a great source of protein. Fish, lean meat, tofu are terrific as well.
  • Fruits & Veggies: High in fiber & water, they fill you up without blowing your calorie budget. Aim for 5-­9 servings every day. Snack on them, add to recipes or make them the start of a meal.

Source: The Real Skinny

Weekly Wisdom – Food Rules Part 6

Food Rules: Treat meat as a flavoring or special occasion food
  • Meat is a nourishing food in small amounts
  • Near vegetarians ­ “flexitarians” ­ can be just as healthy as vegetarians
  • Portion power: 4 oz meat & 8 oz veggies (average

American eats over ½ lb meat per day!)
Source: Michael Pollen Food Rules

Weekly Wisdom – 7 Foods That Fill You Up, Part 1

  •  Broth based soups: add a feeling of fullness & keep you from overindulging in the main course; try miso, vegetable soup, gazpacho.
  • Beans & legumes: tasty, versatile & nutritious; combine with low calorie vegetables.
  • Nuts: high in protein & slow to digest, but watch portions.

Source: The Real Skinny

Back to School Time

It’s back to school time and you know what that means, early wakeup, homework and of course school lunches.  This is the first year one of my little people requires a daily lunch and one would think a dietitian who enjoys cooking would have this one in the bag (literally at least).  Unfortunately packing lunches has become a dreaded task since most of my ideas are met with disdain by my six year old. My challenges have nothing to do with lack of ideas, knowledge or even creativity. Oliver wants the same foods every day and quite simply does not enjoy eating lunch.  This is a question I get from countless parents, what to do when my child does not want to eat.  We all know about the importance of good nutrition for school performance but what happens when our child won’t eat what we provide?  For more on this topic, check out this link:  Lunch


My simple (semi) solutions:


1. Make his lunch appealing. A friend of mine turned me onto these containers  for the lunch box.  Foods I know Oliver will accept like carrots with ranch dip and peanut butter sandwiches look more appealing in colorful containers.

2. Temperature control: my son’s biggest complaint is his sandwich gets warm so I added these freezer packs to keep the temperature under control.

3. Bargain.  I know some might disagree but Oliver gets a dark chocolate kiss in his lunch along with his carrots


There is still hope, right?! I have mentally packed away my creative lunch box ideas until Oliver miraculously decides he loves lunch (or until the next Meyer child heads to school).

Food Rules Part 5

Food Rules: Eat mostly plants, especially leaves

- A diet rich in fruit & vegetables reduces the risk of dying
from Western disease (think cancer, heart disease, etc).
- A plant ­rich diet is typically lower in calories & less
“energy dense” (more food, less calories)
- Vegetarians are healthier & live longer than carnivores
(i.e. meat eaters)
Source: Michael Pollen, Food Rules

Corn, it’s Whats For Dinner (Even if You Don’t Recognize it)

You don’t have to be a nutrition scientist to understand the detrimental affects of processed corn on our environment and on our bodies.  Nearly 80 % of the corn grown in the US is used to feed livestock. Corn (in the processed form) is found in 3 out of 4 supermarket products and there are more than 3500 uses for corn products.  I could go on and on but far more eloquent writers have already covered this issue.

I must admit I love corn.  Real, fresh corn, not the corn products found in processed foods. I will only buy corn directly from the farmer and only when it is season.  This weekend my family and I hit the Lynchburg Farmer’s Market for our usual Saturday outing.  My husband Tom mentioned it was just the right time for corn soup.  We bought our corn, took it home and had a shucking “party” on our back porch (music included). Though the party only lasted 5 minutes, it was the beginning of a lesson for my boys, learning where real corn comes from and how to healthfully incorporate it into our diet.  Tom graciously took over and made the best corn soup I have ever had the pleasure of consuming.  The key, fresh corn and our Vita-mix (which resulted in the creamiest, no cream soup I ever tasted.


Improvised Corn Soup

  • Shuck corn
  • Remove corn from cobs (save corn)
  • Roast corn in oven for approximately 45 minutes (at 375).
  • Submerge cobs in water
  • Boil water, add basil, salt & pepper, simmer for approximately 1 hour. Strain.
  • Roast cloves of garlic.
  • Puree roasted corn, roasted garlic, & broth in Vita-mix.
  • Flavor with salt and pepper as desired 

Corn Nutritional Value:

1 medium ear corn = 77 calories, 1 gm fat, 2.4 gram fiber, 2.9 gm protein, 17 gm carbohydrate, 243 mg potassium

Creamed Summer Corn

Serves 4

2 ears - supersweet corn, shucked
1-  lg lime
1½ T – unsalted butter
s&p to taste
6 T – heavy cream
1 – pinch cayenne
¾ T – finely chopped chives  

  1. Cut kernels off cobs into large bowl
  2. Re-scrape cobs to get all milk
  3. Grate zest from lime, cut lime in half
  4. Melt butter in frying pan over medium heat.
    Add corn, juice of ½ lime, s&p
  5. Reduce heat to med-low, cook until most liquid evaporated &
    corn begins to sizzle (10-15 min)
  6. Stir in cream, cayenne, & lime zest. Continue to cook for 5 to 8 minutes
  7. Add salt to taste, stir in chives 

Weekly Wisdom – Food Rules Part 4

It’s not food if it arrived
through the window of your car!

Source: Michael Pollen, Food Rules

The 7 Habits of Highly Effective Foodists

My current “to read” list seems to be getting longer and longer, with 2 books (half read) currently residing on my shelf: Cooked & VB6 Though I don’t have any extra hours in the day, I plan to add yet another book to my food related shelf.  Foodist by Darya Rose. A foodist is a relatively new to me term but I love her philosophy about food which she sums up quite eloquently. “A foodist knows that food is the answer to, not the cause of our health and weight issues. Eating is essential to our survival and our innate drive to do it is too strong to override for long. The solution lies in constructing habits that work with us, not against us, balancing our needs for both health and happiness through food.”  Her latest blog post “The 7 Habits of Highly Effective Foodists” are a must read for everyone.  In brief, here is a summary of the list:

Never diet

Regular grocery shopping

Cook at home

10,000 steps

Chew throughly

Value-based decisions

Monitor your progress


Check out the complete post….I have this one imprinted in my brain already.

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