Nutrition Month Day 9 – Breaking Your Fast

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Day 9 of Nutrition Month 2016 Today is March 9 – Day 9 of Nutrition Month 2016. Here is today’s tweet from @DietitiansCAN: “Jump-start your day! Power through your morning by eating a good breakfast. http://ow.ly/SGcnW #nutritionmonth” I always make … Continue reading

Nutrition Month Day 8 – Planning for Leftovers

Day 8 of Nutrition Month 2016

Today is March 8 – Day 8 of Nutrition Month 2016. Here is today’s tweet from @DietitiansCAN:

“Forget the food court! Pack good food fast with ‘planned extra’ leftovers for lunch. http://ow.ly/SKs4y #nutritionmonth”

Is your Nutrition Month Pledge to bring your own lunch to work more often?

Packing lunch is a healthy, budget-friendly habit. Keep it simple: reinvent “planned extra” leftovers for a lunch that’s way better than the food court.

Try these tasty ideas:

  • Cook extra chicken for dinner. For lunch, wrap chicken in soft tacos, with crunchy cabbage and shredded carrots, a sprinkle of feta and big squeeze of juicy lime.
  • Roast extra root veggies. Layer them on crusty whole grain bread with hummus and baby spinach for a scrumptious sandwich.
  • Toss extra cooked whole-wheat pasta, couscous or barley with pesto, cherry tomatoes, lentils and small cheese chunks for a protein-packed salad.
  • Cook a large fillet of salmon for dinner – I like mine with dill! Use the planned extra to make a super quick but tasty salmon salad sandwich for lunch the next day. Or, if you’ve got some extra time after dinner, turn your planned extra into salmon fish cakes!
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Salmon with dill for dinner…

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And salmon fish cakes for lunch the next day!

For more creative ways to cook with leftovers, visit this website:

Happy Nutrition Month!

 

 


Adapted from The Dietitians of Canada’s Nutrition Month Campaign Materials. Find more information about Nutrition Month at: www.nutritionmonth2016.ca. This post contains general information only and does not replace any assessment or advice given by your physician, dietitian or other healthcare professional. If you would like to consult a private practice dietitian in your area, click here to look for a dietitian near you!

© Musings from the Table, 2016. Unauthorized use and/or duplication of any written material and/or photographs without express and written permission from this site’s author is strictly prohibited. Please get in touch if you would like to republish any of the materials or if you would like to work on a project together!

Nutrition Month Day 4 – Stock Up Your Pantry

Day 4 of Nutrition Month 2016

Today is March 4 – Day 4 of Nutrition Month 2016. Here is today’s tweet from @DietitiansCAN:

“Pantry raid! Take stock of your cupboards. Add foods to nourish your #100mealjourney! http://ow.ly/SDukx #nutritionmonth”

Working towards your Nutrition Month 2016 goal involves equipping yourself with the tools you need to succeed. And for some of us, the “tool” that we need is in the food that we choose. The food you have in your pantry,  fridge and freezer will determine the food you prepare and put into your body. If you stock your kitchen with nourishing foods and ingredients, it becomes easier to choose and prepare a healthful meal or snack!

Here are a couple of foods that are great staples in the pantry:

    • Dried or canned legumes – I like red kidney beans and black beans. Lentils are another great and versatile option!
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2016 is the International Year of Pulses – featuring lentils, beans, chickpeas and many others!

    • Canned tomatoes, either whole, crushed or diced – I like using these during the winter, when fresh tomatoes may be hard to come by or are more expensive. I use these in pasta sauces, lasagna, soups, chili and stews! Some canned tomatoes can be high in sodium. So I try to read the nutrition label and choose ones with lower sodium content. I also stock up on “No Salt Added” canned tomatoes when they are on sale.
    • Canned fish – I always keep canned salmon and canned tuna in the pantry. These are great for a quick tuna salad sandwich for lunch or perhaps a salmon pasta casserole for weekday dinner. Even when travelling and staying at hostels, canned tuna makes a quick and simple dinner – like this Pesto Tuna Salad we whipped up in Berlin!
    • Whole grains and grain products – From brown, basmati or red rice and pasta to quinoa, wheat berries and freekeh, these can be staples in any household. I love making my Mango Black Bean Freekeh Salad for a refreshing summer salad.

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Two others that I always stock in my pantry are:

    • No Salt Added broth – Of course, it would be great to make your own broth from fresh foods and from scratch. But if you don’t have time to do that, you can choose to purchase ready-to-use reduced sodium or no salt added broths. These are great for making soups (like this Carrot Soup with Ginger and Lemon), stews, curries and many other dishes. Just be sure to read the nutrition label to make sure the broth you pick is low in sodium.

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    • Garlic – I love the flavour of garlic. I put it in almost everything… I even try to grow it in my backyard! Garlic has great flavour, without any added salt – so you can be generous with it and prepare some tasty dishes. I use it in garlic bread, pesto, stir fries, pasta, roasted vegetables and so many other dishes!
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Homegrown garlic, dried straight from the garden. Doesn’t get any better than this!

When you stock your pantry with wholesome and nourishing foods, it’ll be easier to make more healthful decisions and meals.

What are some of your nourishing pantry or fridge staples?

Happy Nutrition Month!

 

 


Adapted from The Dietitians of Canada’s Nutrition Month Campaign Materials. Find more information about Nutrition Month at: www.nutritionmonth2016.ca. This post contains general information only and does not replace any assessment or advice given by your physician, dietitian or other healthcare professional. If you would like to consult a private practice dietitian in your area, click here to look for a dietitian near you!

© Musings from the Table, 2016. Unauthorized use and/or duplication of any written material and/or photographs without express and written permission from this site’s author is strictly prohibited. Please get in touch if you would like to republish any of the materials or if you would like to work on a project together!

Nutrition Month Day 3 – I’ll Be There For You!

Day 3 of Nutrition Month 2016

Today is March 3 – Day 3 of Nutrition Month 2016. Here is today’s tweet from @DietitiansCAN:

“On a #100mealjourney? Ask a family member or friend for support to help keep you motivated. #nutritionmonth”

Don’t underestimate the support of a family member, friend or colleague! Share your Nutrition Month 2016 goal with them and ask them to support you! It certainly doesn’t help if you are trying to cut down on sugary drinks but pop is all your roommate stocks in the house. Any little bit can help. Even a pat on the back for setting a Nutrition Month Goal can boost your motivation and your confidence!

If your support person wants to do more, maybe you’ll enlist their help! Maybe you’ll check in with a colleague or friend after work to see how you did on your goal that day. Or maybe it is asking your roommate or partner to help you keep the pantry stocked with healthful snack options.

Maybe you’ll even inspire your family, friends or colleagues to set their own Nutrition Month goals. Then you can keep each other on track, accountable and support one another in reaching for your health goals!

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Besides recruiting your friends and family for support, get on track with these must-have apps from Dietitians of Canada. A dietitian can help you assess your eating habits, set achievable goals and put strategies in place for lasting change. Get daily support with these top 3 dietitian-designed apps:

  1. Tracking your eating habits can help you stick with your goals. eaTracker helps you set goals, track habits and get feedback along the way. I also like using the Recipe Analyzer from eaTracker – it allows you to analyze your own recipes!  You simply plug in the ingredients, the amount of each ingredient and the number of servings your recipe makes and the Recipe Analyzer provides you a customized nutrition label for your recipe!
  2. Need fresh meal ideas? Get inspired with Cookspiration! Find hundreds of dietitian-approved recipes to suit your mood and schedule. I love this site – lots of simple, healthy but tasty recipes. You can even select recipes based on the time of day, the season and even weekend celebrations. Definitely check this out!
  3. eaTipster gives you a new dietitian-approved tip every day to motivate you to stick with your small change!

Click here to check out and download these must-have apps!

Happy Nutrition Month!

 

 


Adapted from The Dietitians of Canada’s Nutrition Month Campaign Materials. Find more information about Nutrition Month at: www.nutritionmonth2016.ca. This post contains general information only and does not replace any assessment or advice given by your physician, dietitian or other healthcare professional. If you would like to consult a private practice dietitian in your area, click here to look for a dietitian near you!

© Musings from the Table, 2016. Unauthorized use and/or duplication of any written material and/or photographs without express and written permission from this site’s author is strictly prohibited. Please get in touch if you would like to republish any of the materials or if you would like to work on a project together!

Nutrition Month Day 2 – Be SMART

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Day 2 of Nutrition Month 2016 Today is March 2 – Day 2 of Nutrition Month 2016. Here is today’s tweet from @DietitiansCAN: “Make goals SMART! Set yourself up for success on your #100mealjourney. http://ow.ly/TRprY #nutritionmonth” So, yesterday we made … Continue reading

Spring is Coming!

It has been a while! I’ve been busy over at Letters of Wanderlust, where we are documenting our adventures in Scotland and Ireland! Check it out if you have a case of wanderlust, like us😉

It was a pleasant sunny afternoon yesterday (not like today’s pouring rain), so I took the opportunity to venture out to the garden. I haven’t been out in the garden since November of last year and I didn’t do a very good job of tidying up the garden before winter so I was a bit scared to see what awaited me.

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Let’s start with the good!🙂

It’s always exciting to see the first few plants poking through the soil in the (very) early spring. These hyacinth bulbs have been dormant all winter and have just started stretch their green stems and leaves out of the dark soil. These are some of my favourite flowers and we have them in purple, pink and white. Can’t wait for them to bloom!

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Here’s the bad😦

I had grown some lemongrass last year. It grew really well and was spreading new shoots.

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But then winter hit and now they look like this.

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I probably should have dug the lemongrass out and planted the stalks in a container inside to wait out the winter. Does anyone know whether the lemongrass might come back to life when the weather warms up? Or are these guys over and done with?😦

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And I have saved the best for last! I’m super excited about the garlic I planted last fall. I purchased the bulbs from the annual Vancouver Garlic Festival. These are locally and organically grown. This year, I made sure to label the different varieties of garlic, so I know which garlic is which and so we can see if there is a difference in taste between them.

Throughout the winter, I would eagerly peek out the window at my planters to see if the garlic had come out yet. And it was always a ‘no’. I was almost worried that the garlic cloves had rotted in the soil! But finally, I saw these green shoots and was relieved to find that the garlic had grown!

The back row is the Korean garlic and the front two are the Russian garlic.

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This planter is the Music garlic.

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Every single clove that I planted had grown – which is super exciting! But… we’ll have to see how well they grow. I did plant them quite close together, so I might end up thinning them out. With some fertilizer and compost, I’m hoping this year’s harvest will be better than last year’s harvest!

Any tips to grow really good garlic? I would be happy to hear them!

Wish me luck!

 

 


© Musings from the Table, 2015. Unauthorized use and/or duplication of any written material and/or photographs without express and written permission from this site’s author is strictly prohibited. Please get in touch if you would like to republish any of the materials or if you would like to work on a project together!