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  • 2017_3_27

A Colorful Vegetarian Dish for the New Year: Harissa Roasted Carrots and Chickpeas

Guest post by Stephanie McKercher MS, RDN 

This simple plant-based recipe is equal parts colorful and nutritious, making it a great way to kick off the New Year. 

This dish may be a bit lighter but it certainly isn’t lacking in festivity or flavor.  Try serving with your favorite cooked whole grains (I love farro) or pile it into a whole wheat pita pocket if you’re looking for a meal that’s more portable!

Harissa Roasted Carrots and Chickpeas
Author: Stephanie McKercher, RDN

Serves: 3
Prep time: 10 minutes
Cook time: 30 minutes
Total time: 40 minutes

 

Ingredients:

  • 1 (15 ounce) can drained, rinsed, and thoroughly dried chickpeas
  • 20 small peeled carrots (about 2 cups)
  • 1 tablespoon harissa (I used Trader Joe’s)
  • 1 teaspoon honey (or maple syrup if vegan)
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon toasted sesame oil
  • Salt and pepper
  • ¼ cup pomegranate arils
  • 1 tablespoon runny tahini
  • 1 tablespoon dukkah seasoning (I used Trader Joe’s)

Instructions:

  1. Preheat oven to 400º F and spread chickpeas and carrots on a baking sheet and set aside.
  2. Whisk together harissa, honey/maple syrup, balsamic vinegar, sesame oil, and salt and pepper. Pour over chickpeas and carrots and toss lightly until fully coated. Place baking sheet on center rack of oven and roast until carrots are tender, and chickpeas are golden brown, about 30 minutes.
  3. Remove baking sheet from oven and transfer carrots and chickpeas to a serving dish. Add pomegranate arils, drizzle tahini over top, and sprinkle with dukkah before serving. Enjoy!

Stephanie McKercher MS, RDN is a private practice registered dietitian and virtual nutrition coach based in Denver, Colorado.

Steph creates delicious plant-based recipes and shares mindful living advice on her healthy food blog, The Grateful Grazer, where she strives to prove that nourishing food can look mouthwatering and taste great too.  Connect with Stephanie on Instagram, Facebook, Twitter, and Pinterest

When I’m not in the kitchen, I’m happiest outside, especially now that my husband and I made the move from the Midwest to beautiful Colorado.  In the winter, I love spending sunny days on the ski hills but really, I live for warmer summer months spent camping, practicing photography, and hiking new mountain trails with our dog, Neil Young.  I call my blog The Grateful Grazer because gratitude has been one of the biggest game-changers on my own path toward health and wellbeing…and I also just really love Jerry Garcia. 🙂

Harissa Roasted Carrots and Chickpeas
Serves 3
A Colorful Vegetarian Dish: Harissa Roasted Carrots and Chickpeas
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Print
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Ingredients
  1. 1 (15 ounce) can drained, rinsed, and thoroughly dried chickpeas
  2. 20 small peeled carrots (about 2 cups)
  3. 1 tablespoon harissa (I used Trader Joe’s)
  4. 1 teaspoon honey (or maple syrup if vegan)
  5. 1 tablespoon balsamic vinegar
  6. 1 tablespoon toasted sesame oil
  7. Salt and pepper
  8. ¼ cup pomegranate arils
  9. 1 tablespoon runny tahini
  10. 1 tablespoon dukkah seasoning (I used Trader Joe’s)
Instructions
  1. Preheat oven to 400º F and spread chickpeas and carrots on a baking sheet and set aside.
  2. Whisk together harissa, honey/maple syrup, balsamic vinegar, sesame oil, and salt and pepper. Pour over chickpeas and carrots and toss lightly until fully coated. Place baking sheet on center rack of oven and roast until carrots are tender, and chickpeas are golden brown, about 30 minutes.
  3. Remove baking sheet from oven and transfer carrots and chickpeas to a serving dish. Add pomegranate arils, drizzle tahini over top, and sprinkle with dukkah before serving. Enjoy!
Taste Life, with Chere Bork http://cherebork.com/blog/
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5 Steps to Discover Your Purpose and Inspire More Joy

Faces of Joy

The meaning of life is try to solve as much of the puzzle as possible before you die.

  1. Decide you want more. (More health, love, job satisfaction, time…) Your power is in your decision.
  2. Wake Up Question: What do I want? Think it. Ink it.   Get crystal clear on what you want
  3. Bedtime Question: What was my happiest joy of my day?  Think it.  Ink it.
  4. Create your plan, based on what you want and what makes you most happy.
  5. Every day do one daily habit to support your decision.


Life is a gift. Let me help you open it. I invite you to my annual FREE tele-class creating 2017 to be the best year of your life.

Join me Chere Bork, Energy Igniter and Certified Executive Wellcoach® for this FREE, tele-class and discover the keys to setting and achieving the goals you really want in 2017.

In this FREE tele-class you will:

  • Identify the goals you really want (and are most likely to achieve!)
  • Create your own personalized 3 Step Success Strategy
  • Get into action and create huge momentum to keep on going
  • Learn 4 easy ways to overcome any obstacle that arises

Isn’t it time to go for the things you really want in your life? The time is NOW!!

11th Annual FREE Teleclass:  Make 2017 Your Best Year Yet!

One Evening Session Tuesday, January 24, 2017  7 pm CST – 8 pm CST

Details & Registration here

Remember Mark Twain said,

The two most important days are the day you are born and the day you figured out why.

 

Can’t wait to support your year of your dreams!
Love Chere

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National Bacon Day!

bacon

‘Happy National Bacon Day! My RDN friends are sharing their bacon tips and recipes with you to celebrate this fun day! Everything is better with bacon. In the United States and Canada, bacon is made from the pork belly. Elsewhere in the world, the side and back cuts of pork are used. The meat is cured in either a salt brine or in a salt pack. It is then either dried, boiled or smoked.

Kate Scarlata RDN, Digestive Health Expert

kate-scarlata-rdn-digestive-health-expert

Kate is the RDN Digestive Health Expert and makes a BLT salad that is super yummy! She uses chicken bacon (She says don’t knock it until you try it!) She uses bacon in salads, on sandwiches, and in her morning eggs. She loves the savory flavor bacon adds to her recipes.  @katescarlata_RD

kate-scarlata-blt-bacon-salad

 

Her BLT salad with avocado is easy to whip up and tastes fantastic!

 

Emma Fogt, MBA, MS, RDN, LDN, FAND

emma-fogt

Emma is the Director of Culinary Programs at the Wayne Art Center, Wayne, Pennsylvania. After years of splattering pants and scrubbing greasy oven tops, Emma found a mess free way to make bacon.  Thanks Emma! Great idea!

bacon-pc-emma

  1. Pre-heat oven at 350F
  2. Line cookie trays with parchment paper. 
  3. Line the bacon slices in single layers on the parchment paper.
  4. Bake bacon at 350F° for 15-20 minutes until crisp.
  5. Once cooked, place bacon on paper towel to absorb excess fat. 
  6. Roll up used parchment paper and discard. 

 

Kelli Shallal, MPH, RD, CPT, CLT 

kelli-shallal-mph-rd-cpt-clt

Kelli Shallal MPH RD, blogger behind Hungry Hobby thinks that bacon makes everything, especially vegetables just a little better. What more motivation do you need to eat all your veggies. @hungryhobby

Check out Kellis favs:

kelli-roasted-grn-beans-with-bacon Roasted Green Beans with Bacon

bacon-broccoli-slaw

Bacon Broccoli Slaw

kelly-bacon-zucchini-quiche

Bacon Zucchini Quiche

 

Jen Haugen, RDN, LD

jen-haugen

Jen helps moms live a nourishing life in their kitchens and gardens. She always has great family friendly recipes.Check out Jen’s bacon recipe she is sure your family will love! @jenhaugen

haugen-apple-brie-bacon-sandwiches

Apple Brie and Bacon Sandwiches

Enjoy these bacon tips from Kate, Emma, Keli and Jen!

We can’t wait to hear your favorite bacon recipes and tips!

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Here’s to a Sweet Holiday

Office parties, celebrations with friends, and family gatherings offer the opportunity to make special holiday memories. But for some, the holiday season may not be so sweet.

Americans consume on average about 270 calories from added sugars per day, which is more than 13 percent of total daily calories.1 With confections, pies and other holiday goodies high in added sugars being offered everywhere you look, it is no wonder why this time of year can be difficult, especially for those committed to making healthier choices in the New Year.

For many, it may be overwhelming to make changes to their daily eating patterns – let alone during the holidays. However, small changes, such as swapping out added sugars for low-calorie sweeteners, can help.2

splenda2There is a new sweetener option, SPLENDA® Naturals Stevia Sweetener that is a perfect choice for your patients and clients looking to reduce calories from added sugar, without sacrificing taste.

SPLENDA® Naturals gets its unique sweetness from Rebaudioside D (Reb D), a better tasting stevia leaf extract. Until now you may have only tasted sweeteners made with a stevia extract called Reb A, which can have a bitter aftertaste. By using primarily Reb D, we have found a perfect blend that tastes great. 

SPLENDA® Naturals Stevia Sweetener is sweet but has no calories, added flavors or artificial ingredients, and no bitter aftertaste.

SPLENDA® Naturals Stevia Sweetener has just two ingredients, stevia leaf extract and erythritol. Additionally, these two ingredients are non-GMO.

This holiday season can be sweet for your patients and clients, with recipes that swap added sugar for SPLENDA® Naturals, like this Pumpkin Bread Pudding. For more holiday recipes, check out SplendaNaturals.com.

I was not paid to write this. These opinions are my own. I love this new no calorie sweetener.

splenda

  1. What We Eat in America, NHANES 2007-2010 for average intakes by age-sex group. Retrieved November 22, 2016, from http://bit.ly/2geW1zE
  2. Catenacci, V. A., Pan, Z., Thomas, J. G., Ogden, L. G., Roberts, S. A., Wyatt, H. R., … & Hill, J. O. (2014). Low/no calorie sweetened beverage consumption in the National Weight Control Registry. Obesity, 22(10), 2244-2251

    splenda3

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Give the Priceless Gift of Empathy

chere-and-ady2

“Can you turn the loud music down a little?” My swim teacher replies, “Ok, but everyone else is ok.” I smile but want to scream, “I am not everyone. I experienced a concussion and sadly the loud music still occasionally bugs me two years later.”

“When you have us cross country ski suspended for 1 minute it is too hard to differentiate the different heart rate levels. Can you change it up?” A different swim teacher replies, “I can do it.” I smile and I want to scream, “I don’t care that you do it, since when is it all about you! You just don’t care about me.”

I call my physical therapy office because I am running late and the receptionist answers. “Can I put you on hold?” I say no and I am put on hold anyway. I talk to her later and tell her, “I did not have time to be put on hold and I wanted to tell you I was running late for my PT appointment.” She replies, “You do what you gotta do.” Again, I felt unheard. I would have loved, “I am sorry to put you on hold and next time I will do better.”

Ever feel not heard, acknowledged or respected? Maybe you are not getting the “love” from other. It is all about the magic word empathy!

smile87346

The teeth are smiling but is your heart?

 

What is empathy?

It is a combination of listening, acknowledging and feeling the other person’s life experiences.

Not be confused with pity. Pity is feeling sorry for someone. We may pity a starving child in another country. This sorrow we feel can lead to helping them but it does not empower them.

Not to be confused with sympathy. Sympathy is identifying with someone’s experience on an emotional level. Sympathizing with someone means, “I feel your pain” or “I share your joy.” Sympathizing with someone can make us feel sad too. Emotions are contagious. Sympathy interferes with our listening, since it turns our attention to our own feelings and overlooks the person we are listening to.

Empathy is respectful understanding of another person’s desires, feelings or needs. You are not judging or hurrying the person you are talking to. You are present with them. When you are empathetic, you are saying, “I respect your life situation.” “I respect your pain right now.” “I celebrate your happiness.” You recognize their emotion and help them feel heard.

Sympathy focuses on myself. Empathy focuses on the other person.

Non-Violent Communication works like charm for empathy. 

 

Here is the four step formula to give and receive empathy:

Step 1: Make observations not evaluations.

Be careful that you are not judging, assuming, or criticizing. Limit your descriptions of what you are observing to your five senses (sight, hearing, smell, touch and taste).

 

Step 2: Express feelings not thoughts.

We often confuse thoughts with feelings. There are two types of feelings – when needs are met and when they are not met.

When needs are met, we may feel:

Calm, peaceful, energetic, creative, quiet, interested, joyous, thrilled, grateful, appreciative or inspired.

When needs are not met, we may feel:

Sad, afraid, anxious, upset, embarrassed, discouraged, worried, doubtful, conflicted, tired, bored

Key point: We are responsible for how we feel. No one else is responsible for how we feel. If our values are stepped on we experience negative feelings.

 

Step 3: Identify needs not strategies.

Identify what people need instead of advising and problem solving. I need you to get working is not identifying a need.

 

Step 4: Make requests, not demands.

When we become crystal clear about the feelings and underlying needs, it’s time to request action. Requests should be open ended questions, not closed ended questions and not start with the word “why” as that often puts people on the defensive. Start the request with “How, what, when.”

Adopted from Wellcoaches®

2014-09-14-12-11-51

 

 

EXPRESSING FORMULA: SHARING ABOUT ME (You are speaking)

OBSERVATION

When I see / hear________________

FEELING

I feel_______________

NEED / VALUE

Because I need_______________

REQUEST

So are you willing to_____________??

 

EMPATHIZING FORMULA: FOCUSING ON YOU (You are listening)

OBSERVATION

When you see / hear_______________

FEELING

Are you feeling______________?

NEED / VALUE

Because you need / value______________

REQUEST

Do you want me or yourself to_____________?

Expressing and empathizing formulas are adapted from a presentation by Scottie Lewis, CPCC

empathyExamples:

Event – Wife tries to talk to her husband and he won’t look up from his computer

Observation

I ask you for 5 minutes of your time and you don’t bother to even look up. You say you can multi-task.

Feeling

I feel very sad and sometimes heartbroken.

Need

I have a need to feel appreciated and adored.

Request

What time do you want to talk to me so I don’t feel like I am third place in your life?

 

Event – Boyfriend makes comments that make me feel judged by him

Observation

I accidentally scheduled an evening with you and my friend. When I made a mistake, you casually stated, “Way to go” implying that I really messed things up.

Feeling

I feel sad and judged when you say “Way to go.”

Need

I have a need to be liked and to please others.

Request

In the future what can you do to help me when I accidentally double-book an evening?

 

Event – Don’t feel important to my father

Observation

Dad I don’t feel we have much of a family relationship these days.

Feeling

I feel sad and very stressed out about this dad.

Need

I need to feel appreciated by you and included in the family.

Request

When can we discuss this in a non-judgmental manner dad?

 

Event – We are living together unmarried and it bothers me

Observation

We have been together two and half years and have both expressed our love and integrated our whole lives together with all the kids and yet we still have not tied the knot.

Feeling

I feel sad and have a sense of uneasiness and like I am waiting to move my life forward and become the next part of me. I’m not single and I’m not married…what am I?

Need

I have a need to be acknowledged and for commitment.

Request

How can we together create the financial plan to buy the diamond?

 

Event – My boss is negative

Observation/ event

You talk to me about our unhappy team members

Feeling

I feel frustrated that people may think I am contributing to their stress

I don’t feel listened to.

Need

I have a need to be acknowledged and be heard.

I have a need to accomplish.

Request

Will you please acknowledge and focus on what I have accomplished in addition to what I have not accomplished?

How can you provide me respectful understanding? (Empathy)

How will you back me up and give me your 100% support? (What action will you take?)

 

cathy-decker

Hospitals can be a scary place, but not if it is filled with employees who give empathy like Ridgeview Medical Center. Last week I had a mammogram at RMC and was treated with empathy and loving respect by my radiology tech Cathy Decker. I am never excited to have a mammogram and even less enthusiastic on a chilly December morning. Cathy knew I was cold and said, “I am going to hurry.” Many times she asked me, “Are you ok?” I felt cared about. I felt treasured. She gifted me empathy.

Patient care is more healing -it is the human connection to patient care. Watch this 4 minute video if you want to learn how to treat others with care. You will remember this video for days after you watch it.

even-more-kisses

If you could stand in someone else’s shoes: hear what they hear. See what they see. Feel what they feel. Would you treat them differently? Teach people how to treat you in a loving, caring and kind way and the world will become a more beautiful place for you and everyone else. We can’t wait to hear how you gave the gift of empathy this season.

Empathy photo curtesy of flickr
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The Gift of Dairy! Chorizo and Pepper Jack Egg Bake

final-chorizo-pepper-egg-back-pic 

Holidays are a time of hustle and bustle. This holiday give your family the gift of a home cooked meal that combines the flavor and comfort of dairy foods. This egg dish will spice up your busy day mornings. It is my “go to” prepare ahead of time breakfast dish for “sleepover breakfast company.”

Ingredients:

  • Olive oil or vegetable spray for greasing the pan
  • Olive oil for sautéing
  • 1 medium onion, chopped
  • 1 red pepper, diced
  • ½ pound Mexican Chorizo or other hot sausage, removed from casings and crumbled
  • 10 large eggs
  • 1 ½ cups plain Greek yogurt
  • 2 teaspoons cumin
  • 5 cups blue-corn tortilla chips, broken and divided
  • 1 cup shredded pepper jack cheese
  • 2 scallions, chopped
  • 2 tomatoes, seeded and diced
  • Sour cream
  • Salsa

Grease a 9” by 9” baking dish with vegetable spray or olive oil. In large skillet, heat oil over m edium high heat and add onion and pepper and sauté for 8 minutes, or until soft. Add chorizo and cook for about 4 more minutes, crumbling until cooked through. Remove from heat and cool. Preheat oven to 375°F.

In large bowl, whisk together eggs and yogurt. Spread 4 cups of chips in dish and distribute half of the chorizo mixture on top. Pour half of egg mixture evenly over meat and sprinkle over half of cheese.

Bake 45 to 55 minutes until golden and puffed in center.

Serve a slice of egg bake and garnish with scallions, tomatoes, sour cream and your favorite salsa.

To make 9’ by 13” I add 5 more eggs and ¾ cup more Greek yogurt. You can experiment with the number of eggs and baking time.

 

Chere’s Shortcuts:

I purchase 2 pounds of Mexican chorizo and sauté it (While I am cooking dinner) and freeze it in ½ pound portions in freezer bags. (Sometimes I use less sausage in this recipe)

I chop the red pepper and onions and freeze them in freezer bags. I usually dice 2 peppers and 2 onions and have them handy. ( I sometimes use ¾ of the red pepper and onion)

When I cook this recipe, I omit sautéing the red pepper and onion in olive oil and instead soften the red pepper and onion in a tablespoon of water in the microwave. And then I combine the already cooked sausage and the red pepper and onion.


Not a Mexican sausage fan?

Substitute Italian sausage for the Mexican chorizo, Italian seasonings for the cumin and mozzarella cheese for the pepper jack cheese.  If you want this dish less spicy you can always use a cheddar cheese instead of the pepper jack cheese.

This recipe is adopted from a recipe in the Lunds and Byerly’s REAL FOOD Magazine Spring 2015

I am happy to be an Ambassador for Midwest Dairy and was not paid to write this post. But you must know I love dairy and love to serve dairy recipes to anyone who pops into my home.

picture-of-dairy-foods

Celebrate with Dairy

This busy holiday season; take the time to give your family the gift of home-cooked meals that combine the flavor, comfort and variety of dairy foods. Dairy foods like milk, cheese, cottage and yogurt are so easy to have on hand; are very affordable and are great additions to your meal time table. You can easily serve cottage cheese or Greek yogurt with berries or a cheese tray to accompany any meal for your family or your guests. The 2010 Dietary Guidelines for Americans recommend 3 servings of low-fat or fat-free dairy foods every day for people ages 9 and older.

Basic CMYK

You can find more information, nutrition tips and recipes at Midwest Dairy.

Visit the Midwest Dairy Pinterest page for more dairy-inspired holiday ideas, from home cooked meals to party pleasing recipes and holiday gift ideas.

dairy-good-cookbook-picture

Check out one of my favorite cookbooks – The Dairy Good Cookbook for yourself or as a gift for your family and friends. The cookbook is available wherever books and e books are sold. You can also learn more at Midwest Dairy.

I can’t wait to hear how you wow your family or guests with this egg bake. I can guarantee everyone will want this recipe. Invite me over! I will bake it up for you!

–Love Chere

Chorizo and Pepper Jack Egg Bake
This egg dish will spice up your busy day mornings! Prepare ahead of time as an easy breakfast dish.
Write a review
Print
Ingredients
  1. Olive oil or vegetable spray for greasing the pan
  2. Olive oil for sautéing
  3. 1 medium onion, chopped
  4. 1 red pepper, diced
  5. ½ pound Mexican Chorizo or other hot sausage, removed from casings and crumbled
  6. 10 large eggs
  7. 1 ½ cups plain Greek yogurt
  8. 2 teaspoons cumin
  9. 5 cups blue-corn tortilla chips, broken and divided
  10. 1 cup shredded pepper jack cheese
  11. 2 scallions, chopped
  12. 2 tomatoes, seeded and diced
  13. Sour cream
  14. Salsa
Instructions
  1. Grease a 9” by 9” baking dish with vegetable spray or olive oil. In large skillet, heat oil over m edium high heat and add onion and pepper and sauté for 8 minutes, or until soft. Add chorizo and cook for about 4 more minutes, crumbling until cooked through. Remove from heat and cool. Preheat oven to 375°F.
  2. In large bowl, whisk together eggs and yogurt. Spread 4 cups of chips in dish and distribute half of the chorizo mixture on top. Pour half of egg mixture evenly over meat and sprinkle over half of cheese.
  3. Bake 45 to 55 minutes until golden and puffed in center.
  4. Serve a slice of egg bake and garnish with scallions, tomatoes, sour cream and your favorite salsa.
  5. To make 9’ by 13” I add 5 more eggs and ¾ cup more Greek yogurt. You can experiment with the number of eggs and baking time.
Chere’s Shortcuts
  1. I purchase 2 pounds of Mexican chorizo and sauté it (While I am cooking dinner) and freeze it in ½ pound portions in freezer bags. (Sometimes I use less sausage in this recipe)
  2. I chop the red pepper and onions and freeze them in freezer bags. I usually dice 2 peppers and 2 onions and have them handy. ( I sometimes use ¾ of the red pepper and onion)
  3. When I cook this recipe, I omit sautéing the red pepper and onion in olive oil and instead soften the red pepper and onion in a tablespoon of water in the microwave. And then I combine the already cooked sausage and the red pepper and onion.
Taste Life, with Chere Bork http://cherebork.com/blog/
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Make 2017 Your Best Year Yet!

How to Set and Achieve the Goals You Really Want in the New Year

Are you ready to make some BIG changes? And, not sure where to start?

Join me Chere Bork, Energy Igniter and Certified Executive Wellcoach® for this FREE, teleclass and discover the keys to setting and achieving the goals you really want in 2017.

gift

2017  can be your year of GREAT!

I hope you can join our teleclass…all you need is a desire to create your best year ever, one hour and your phone! Chere will provide the rest!

In this FREE teleclass you will:
• Identify the goals you really want (and are most likely to achieve!)
• Create your own personalized 3 Step Success Strategy
• Get into action and create huge momentum to keep on going
• Learn 4 easy ways to overcome any obstacle that arises

Isn’t it time to go for the things you really want in your life? The time is NOW!!

11th Annual FREE Teleclass:

Make 2017 Your Best Year Yet!

One Evening Session

Tuesday, January 24, 2016 7 pm CST – 8 pm CST

Reserve Your Spot by Monday, January 23, 2017
Call: 952.937.5697 or Email: chere@cherebork.com

You will be given the telephone bridge number and other important details
about how to get the most out of your tele-class experience upon registration.

“This class jumpstarted my latest business venture working with musicians & artists.”

“I take your class every year to give my year purpose and direction Thanks Chere!”

Class was wonderful. My gems were it takes more energy for inaction, writing down intentions, decision vs goal, and great idea to write down 25 reasons you want your goal, plus the questions to ask yourself about decisions.”  Sylvia

Let me help you achieve extraordinary health and well-being and create the best year of your life.

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Round Up of Favorite Nutrition Books from Registered Dietitian Nutritionists

Does the world of nutrition confuse you? Looking for credible nutrition advice? Look no farther. Here is a round up from my favorite Registered Dietitian Nutrition colleagues of their most favorite nutrition resources. Give the gift of health this season!

 

Lisa R Young, PhD, RD
lisa_young

My favorite nutrition book– Food Rules by Michael Pollan. Small and simple! Yet to the point. @drlisayoung

 

Krista Ulatowski, MPH, RDN

krista_ulatowski-mph-rdnIn grad school, I nerded out with On Food and Cooking (Harold McGee) and

Kitchen Mysteries (Herve This). Look at all of those tabs! I’m paging through these books now and giggling at my exclamation marks in the margins. I learned a lot – likely because cooking was and still is a mystery to me. @KUcumbers

 

Naomi May MS, RDN, LD

naomi_may-ms-rdn-ld2I love “The Inside Tract” by Kathie Swift and Gerard Mullin. It is great for both nutrition professionals and patients. It provides a lot of useful background information on the GI system to help patients understand their situation a little better as well as step-by-step directions for implementing an elimination diet to help them heal. It also discusses many different nutrients and supplements. @NaomiMayRDN

 

Stefanie Williams, MA, RD, CLT, LDN

stefanie_williams-ma-rd-clt-ldnMy favorite go-to nutrition book is Secrets of Feeding a Healthy Family by Ellen Satter. I find it helpful when counseling parents on complementary feeding for their babies and when helping parents who suddenly realize their kitchen is full of chicken nuggets and corn dogs and don’t know how to make a change for the family. I have also used it as a reference for counseling emotional eaters, chronic dieters, weight management clients as well as those with eating disorders. And the recipes in the back are simple and terrific. It just makes sense and it compliments my approach of making nutrition simple!

 

Theresa Munkvold RDN,LD
theresa_munkvold-rd-ld

I love Ventures, the award winning newsletter of the Nutrition Entrepreneur’s DPG, which is published five times a year. It contains content written by Nutrition Entrepreneur members with cutting edge information on nutrition and food tools, resources, trends, speaking, private practice, counseling, business topics, technology tips, and much more for managing your own nutrition business.

secrets-of-feeding-healthy-family-ellyn-satter

I also love SECRETS OF FEEDING A HEALTHY FAMILY; How to eat, How to Raise Good Eaters, How to Cook by Ellyn Satter.   Maybe the title says it all but allow me to elaborate.  Ellyn Satter explains how we are born INTUITIVE EATERS (so she covers intuitive eating which is a runner up for my favorite NUTRITION book) and how, as parents, we can raise competent eaters.  She also explains what NORMAL EATING IS, adds Health at Every Size concept as well as some simple recipes in case you are a new momma just learning how to cook and feed yourself or your new family.  It is well written, easy to read, easy to understand, compassionate, makes sense, basically touching on the most important pieces of nutrition and self cares.  It is my most favorite all purpose , applies to all, helpful to most everyone book.@Theresacoach

 

Liz Berry, MS, RDN

liz_berry-ms-rdn

My favorite and very fun nutrition book is “The Dish on Eating Healthy and Being Fabulous” It is packed with the science of what to eat in the most delightful manner.  Chock full of history of some foods, tidbits of advice from other Registered Dietitian Nutritionist and famous chefs.  Definitely geared toward women in tone, the content is food for all!@LizRDN

 

Dorian Doss, MS, RD, LD, CLC

dorian_doss-ms-rd-ld-cdc

The book that I have book that I have recommended most to clients in my career is Calorie King, because I believe knowledge is power when it comes to eating healthier and staying within limits.  @doriandossrdn

 

Nicole Rodriguez, RDN, NASM-CPT

 

nicole_rodriquez3

My go-to is Nancy Clark’s Sports Nutrition Guidebook.  A true “foods first” sports dietitian, I first fell in love with her no-nonsense approach at a live seminar.  Her book reads just as wisely, breaking down nutrition needs by sport, with many handy cost comparisons and meal ideas.  My copy is extra special to me because it’s signed by the author herself!@NRodriguezRDN

 

Sherry Coleman Collins, MS, RDN, LD

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I love Vegetable Literacy by Deborah Madison.  Is it a nutrition book?  Absolutely.  Kind of.  It’s actually part gardening, part botany, part cookbook.  The beautiful images take the reader through families of plants highlighting many that we routinely eat and some that we might never think of.  Madison gives tips on growing and preparing these foods in such a way that it almost feels like reading poetry.  At least it does for me.  Almost any book that drives people to want to know more about and connect with their food gets a thumbs up from me! @DietitianSherry and @PeanutRD 

 

Jill Castle, MS, RDN, CDN

 

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There are lots of nutrition books I love—(I have a nutrition store on my website with my favorites: http://jillcastle.com/nutrition-store/)—but when it comes to a general nutrition reference book, my go to is the Complete Food and Nutrition Guide by the Academy. While it isn’t focused on childhood nutrition, it’s such a great general resource about food and nutrientsI still personally lean toward my own book with Maryann Jacobsen—Fearless Feeding—as a comprehensive childhood nutrition resource because it covers food and nutrients, feeding and childhood development at each stage of childhood (infancy, toddlerhood, school age and teen).

But, there are so many good books out there! Science of Mom, Extreme Picky Eating, and more, not to mention cookbooks!  @pediRD

 

There you have it! Some great ideas to get started! We can’t wait to hear what your favorite nutrition books are!

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National Eat a Cranberry Day

How lucky are we…National Eat a Cranberry Day is observed every year on November 23rd.

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Growing up in Milwaukee, Wisconsin jellied cranberry sauce from the can, was an indispensable part of my favorite Sunday dinner. Stuffed chicken with all the fixings. I loved it so much I served to my own family once or twice a month. Of course, we also enjoyed cranberry sauce as a mainstay for Thanksgiving dinner.

My fascination with cranberries grew when I moved to northern Wisconsin to Eau Claire, Wisconsin a town closer to cranberry bogs than when I lived in Milwaukee! Check out this short 3 minute video if you want to see how cranberries are harvested. Most cranberries are processed into juice, sauce, jam or sweetened dried cranberries.

Cranberry Orange Salad is my number one favorite way to serve cranberries. I have adapted it from a recipe served to patients from my days as Registered Dietitian at my beloved Ridgeview Medical Center. In 1999 Gary had elevated lab tests and as his overly concerned Registered Dietitian wife I served this delicious side dish as a sweet to fill him up. I also served a healthy soup and salad before the entrée to fill him up. We watched his numbers go down.

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  • Cranberry Orange Salad
    3 oz. package Strawberry gelatin*
    1 cup boiling water
    1 cup cold orange juice
    1 cup cranberries, chopped

Add one cup boiling water to gelatin. Whisk or stir 2 minutes until completely dissolved. Stir in 1 cup cold orange juice. Refrigerate until almost set (about 1.5 to 2 hours) and stir in chopped cranberries. Makes four servings.

I used the new Simply Good Strawberry Jell-O® with no artificial flavors, dyes or preservatives. If you are watching your weight this is delicious with diet Jell-O° too. I often boost the fiber by adding a diced apple.

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Why else am I excited to celebrate Eat a Cranberry day?

I love science backing up my fork. To avoid frequent UTIs, I drink Unsweetened Cranberry Juice several times a week. For many centuries cranberries were reported to have the potential to prevent UTIs and in recent years science has confirmed their anti-microbial properties demonstrating that a specific type of cranberry phytochemicals known as a proanthyocyanidins(cPACSs) hinder bacterial activity by preventing their adhesion and motility. That’s why I keep Unsweetened Cranberry Juice stocked at all times in my fridge, ready to create a cocktail with sparkling water. And, this cocktail really takes the edge off my cravings for sweets!

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Want to use cranberries this season but don’t know where to start? Check out this fabulous Guide to Entertaining with Fresh Cranberries with recipes and how you can use cranberries as part of your holiday décor this year. It was created by my friend Carlene Thomas, RD, who has teamed up with her husband Chris to showcase how delicious and beautiful healthy eating can be. She is the new healthy lifestyle guru. Move over Marth Stewart!

There are so many reasons I love cranberries. I hope this post gets you excited to add cranberries to your holidays. #lovecranberries Happy holidays everyone!

I was not paid to write this post, all opinions are my own. I was sent two bags of Ocean Spray Cranberries which I used to prepare this cranberry recipe for you!

We can’t wait to hear what your favorite cranberry recipe is.

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Are You Only 85% Happy?

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“I am grateful but…I’d like to be compensated more. I have the same education as a pharmacist and his salary is double mine. I’ve been here ten years and my salary is bothering me more and more.” Sound familiar?

Another client that is 85% happy! Isn’t life too short to be at 85%? Maybe it is time to make another decision and decide that you will be compensated for what you are worth. But, maybe you are afraid of opening your mouth and taking a risk.

I love Anthony Robbins who reminds us, “It is in your moments of decision that your destiny is shaped.”

Think back to the past few days, weeks, months, or years and all the threads leading back from your decisions that created your life today. Nothing you have experienced could have happened without those decisions. There are big decisions and baby decisions. I wanted to be a doctor but my mom and Grandma Lily thought it was too hard for a girl – so, I became a Registered Dietitian Nutritionist. Little did I know being a RDN and constantly changing up what I do as a RDN feeds my soul. We moved to Minneapolis, Minnesota from the “safety” of small town Eau Claire, Wisconsin. Little did I know that the Minneapolis area offers me more of what is aligned with my values than the small town in Wisconsin. This week I looked at my resume and I realized I asked for a raise three times for three different jobs. I decided to take a risk. Ask for a raise.

Purpose is the reason for your journey. Passion is the fire that lights your way. We all need purpose to feed our passion. But if you aren’t feeling happy, you aren’t feeling happy. Happiness is liking who you are, what you do and how you do it. And nothing will change until you decide to change it. So trust your gut – your intuition – and know that the Universe has your best interests at heart, even when you are sure it doesn’t. Ask and it is given. You have one life to live, just imagine it was one you truly loved! Better get busy! Decide today!

Image curtesy of Blue Diamond Gallery
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