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My Thoughts on "Diet Culture" and a Dessert to Enjoy!!

2/19/2021

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Okay, I had a reminder the other day on Facebook that transparency and being real is so important.. so  here it is. When I say that I truly understand that love-hate relationship with food and healthy habits it's because I can remember those thoughts and feelings starting when I was 8 years old. I used to worry so much about how other people were judging me by what I ate or what I looked like until I learned some really important things about myself during my journey to becoming a Holistic Nutrition Wellness Coach.

I learned how my body worked especially with Hashmoto's (autoimmune disease) of the Thyroid and PolyCystic Ovarian Syndrome (PCOS-metabolic disease).. and what I have to do to be the healthiest me I can be. Believe me when I say I use to do every fad diet out there, to the point I would eat salads all day ...everyday...skip meals, starve myself and/or deny myself tasty treats to the point of being unhappy just to fit the "diet culture" norms that aren't realistic, and aren't sustainable. I would have fatigue so bad that there were days I couldn't get out of bed or joints that hurt so badly I could hardly move or the weight gain instead of weight loss due to the "flare ups" because it didn't matter what I ate, I would gain until the flare stopped. These "diet culture" FAD diets aren't even backed by scientific evidence and they definitely don't take in consideration each individual person as a whole person. I know because I have experienced it.  I also know based on that culture I am not the perfect image of a person in my profession or even for my gender for that matter. And guess what-- I AM OKAY WITH THAT NOW!

It wasn't an easy road and I still have work to do when it comes to societies "diet culture" norms but knowledge and awareness is true power which has shown me that it's not about quick fixes with tons of misinformation about foods and not so healthy habits. I no longer buy into a billion dollar industry that isn't concerned if it's actually helping or harming us. Plus not one of those diets actually teaches us about ourselves or the food we eat in a positive way! "Diet culture" teaches us the negatives- how to judge ourselves and others, how to be the same as everyone else, how to buy their program, their foods etc. And in the end it doesn't teach us how to heal ourselves, how to truly cook for ourselves or how to meet ourselves where we are to the point of loving our differences or supporting those around us through food etc. 

So after years of doing physical and emotional damage to my body and health, I am now taking back the power that "diet culture" has taken away from me. Because of this I now listen to my body, by making healthy choices that fit and nourish me. I eat 3 meals a day with snacks in between when necessary. My food intake, exercise, sleep and various other aspects that occur in my life are based on my body and my health, which entails foods that are lactose free, gluten free, soy free and low glycemic.  Just because this works for me doesn't mean it will work for you. Don't get me wrong I still have my morning coffee, gluten free pasta or gluten free bread or lunch meat or gluten free pizza with bacon etc. I can't always afford organic foods and if you would look in my pantry and cabinets you will find chips and cookies-- I do have a child in the house that needs to have a healthy relationship with food, a health body image and an understanding about anything in life, even food, needs to be in moderation. I even have days where the meals are quick like breakfast foods with eggs and gluten free pancakes at dinner time. 

See the thing, I am hoping you walk away with from all this is that food is for nourishment, fuel and healing, we need to stop obsessing about calories, fats, our image, and having negative thoughts about food and our bodies.  Lastly,  no change happens overnight not even the ones that aren't beneficial ... so meet yourself where you are and know positive change can happen, just with small steps and time... be kind and compassionate  to others but don't forget yourself in there too!

Well, I know that was long winded for a posting especially attached to a dessert recipe... so without further ado... here is a yummy dessert for you to enjoy and indulge in with moderation... plus it isn't just tasty but also provides potassium, magnesium, zinc and few other vitamins and minerals too.

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Cranberry Apple Oat Crisp

This recipe is - dairy free, dessert, egg free, gluten free, nightshade free, 
nut free, pescatarian, soy free, vegan, vegetarian
Ingredients:  8 servings, 50 minutes & 7 ingredients
  • 1/3 cup Coconut Oil
  • 3 Apple (large, cored, chopped)
  • 2 cups Frozen Cranberries
  • 1/2 cup Maple Syrup
  • 3/4 cup All Purpose Gluten-Free Flour (divided)
  • 1 1/2 cups Oats
  • 1/4 cup Coconut Sugar
Directions:
  1. Preheat the oven to 350°F (175°F). Use a little bit of coconut oil to grease the baking dish.
  2. Add the apples, cranberries, maple syrup and 1/3 of the flour to the baking dish. Gently toss until well combined.
  3. In a bowl, stir together the remaining flour, oats and coconut sugar. Add the remaining coconut oil and use your hands to combine until the mixture is crumbly.
  4. Sprinkle the oat mixture evenly over the fruits and press gently. Bake for 40 to 50 minutes, or until golden brown and the fruits have softened. Let cool and enjoy!
Side Notes:
Leftovers- Refrigerate in an airtight container for up to five days. Freeze for up to three months.
Serving Size - One serving equals approximately 3/4 cup. An 11 x 7-inch baking dish was used for 8 servings
More Flavor- Add cinnamon and/or nutmeg. Use butter instead of coconut oil. Add chopped nuts to the oat mixture.
Additional Toppings- Top with whipped coconut cream, ice cream or yogurt.
All Purpose Gluten-Free Flour- This recipe was developed and tested using Bob's Red Mill All Purpose Gluten-Free Flour. If using another type of flour, note that results may vary.
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Meals under $4 Series - Meal #3

2/18/2021

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This one pot recipe is flavor city with only six ingredients. It’s the perfect solution if you don’t like spending much time in the kitchen but still packs loads of vitamin C, protein, and fiber to make a balanced meal. When trying to save costs, rely on your staples you already have in your pantry or fridge, like pasta and butter.
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Lemon Butter Penne with Broccoli- Cost: $3.58 per serving

This recipe is- dinner, egg free, gluten free, lunch, nightshade free, nut free, pasta,
pescatarian, soy free, sugar free, vegetarian
Ingredients:  2 servings, 20 minutes & 6 ingredients
  • 1 cup Brown Rice Penne (uncooked)
  • 3 cups Broccoli (sliced into florets)
  • 2 tbsps Butter
  • 1/2 Lemon (juiced)
  • 1/3 cup Hemp Seeds
  • Sea Salt & Black Pepper (to taste)
Directions:
  1. Fill a medium-sized pot with water and bring to a boil. Add the pasta and cook as per the directions on the package.
  2. In the last two minutes of cooking the pasta, add the broccoli to the pasta water. Drain the pasta and broccoli, then return it to the pot.
  3. Add the butter, lemon juice, and hemp seeds to the pasta and broccoli. Stir well to coat. Season with sea salt and black pepper, divide between plates and enjoy!
Side Notes:
More Protein - Use chickpea or a bean-based pasta, or top with sliced chicken breast.
Dairy-Free- Use olive oil instead of butter.
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Why Eat Seasonally?

1/30/2021

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Seasonal food, meaning produce purchased and eaten around the time that it’s harvested, is fresher, tastier, and even more nutritious than out-of-season food. Also, foods in-season tend to be less expensive, and have less of an impact on the environment because they aren’t being shipped long distances or stored for extended periods of time.

So who won't want fresher, tastier and more nutritious foods that are easier on 
your wallet, while also benefiting the environment and supporting your local economy? I know I like all those aspects while trying to eat within each season hence why I started the Seasonal Food Winter Series pertaining to getting more information out there.  

Another way to look at seasonal eating is that nature gives us what we need when we need it.
For example,  cool and juicy fruits like cucumbers, mangoes and watermelons arrive in the warmer months to keep us hydrated, while hearty pumpkins, persimmons, sweet potatoes, and vitamin C-filled citrus prepare our bodies for the cold months of winter.

Eating seasonally is nature’s way of keeping us balanced. And while we live in a world where you can find just about any food at anytime and anywhere, there are many reasons why you should stick with nature’s plan.

How can you eat more seasonally this winter?

Below is a recipe that can help with eating in the winter season...


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Roasted Butternut Squash Harvest Bowl

This recipe is- appetizer, dairy free, dinner, egg free, gluten free, low glycemic, lunch, nightshade free,
nut free, pescatarian, side dish, soy free, sugar free, vegan, vegetarian
Ingredients- 40 minutes / 9 ingredients
  • 4 cups Butternut Squash (diced into cubes)
  • 2 tbsps Extra Virgin Olive Oil (divided)
  • 3/4 cup Quinoa (uncooked)
  • 1 1/4 cups Water
  • 8 cups Kale Leaves (finely chopped)
  • 1 tbsp Balsamic Vinegar
  • Sea Salt & Black Pepper (to taste)
  • 1/2 cup Pumpkin Seeds
  • 1/2 cup Dried Unsweetened Cranberries
Directions-
  1. Preheat oven to 420ºF (216ºC) and line a baking sheet with parchment paper. Toss the butternut squash in half the olive oil and spread across the sheet. Bake in the oven for 20 to 25 minutes, or until lightly browned.
  2. Combine the quinoa and water in a sauce pan. Place over high heat and bring to a boil. Once boiling, reduce heat to a simmer. Cover with a lid and let simmer for 12 to 15 minutes, or until all water is absorbed. Fluff with a fork and set aside.
  3. Heat remaining olive oil in a large skillet over medium-low heat. Add kale and saute until wilted (about 3 to 5 minutes). Turn off the heat.
  4. Add the quinoa, roasted butternut squash and balsamic vinegar to the skillet then toss until well mixed. Season with sea salt and black pepper to taste.
  5. Divide into bowls and top with pumpkin seeds and dried cranberries. Enjoy!

Side Notes:
No Butternut Squash- Use sweet potato, carrots or beets instead.

Save Time- Use frozen bagged butternut squash.

Leftovers- Keeps well in the fridge up to 3 - 4 days.

Extra Flavour- Toss the butternut squash in cinnamon before roasting.

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Day 11- 12 Days of Healthy Easy Meals

12/22/2020

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Maple Glazed Chicken Wings

This recipe is- appetizer, barbecue, chicken, dairy free, dinner, egg free, gluten free,
grain free, low FODMAP, lunch,  nightshade free, nut free
Ingredients:  4 servings, 30 minutes &  6  ingredients
  • 2 lbs Chicken Wings
  • 2 tbsps Extra Virgin Olive Oil
  • 1/4 tsp Sea Salt
  • 1/4 cup Maple Syrup
  • 1/4 cup Tamari
  • 4 stalks Green Onion (sliced)

Directions:
  1. In a bowl, combine the chicken with oil until well coated. Season with salt.
  2. In a separate bowl, whisk together the maple syrup and tamari.
  3. Grill the chicken over medium-high heat, turning frequently until golden brown, about 20 minutes.
  4. Brush the maple tamari mixture onto the chicken and grill for 1 to 2 minutes per side. Divide onto plates, top with green onions and enjoy!

Side Notes:

Leftovers-Refrigerate in an airtight container for up to three days. For best results, reheat in the oven at 350ºF (177ºC) for 8 to 10 minutes.

Serving Size-One serving is equal to approximately seven chicken wings.

More Flavor- Add some chili flakes for spice. Use garlic-infused oil.

No Tamari- Use coconut aminos or soy sauce instead.

No BBQ- Cover the chicken wings in oil and bake in the oven at 400°F (200°C) for 35 minutes or until cooked. Glaze and broil the wings for 1 to 2 minutes per side.

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Day 10- 12 Days of Healthy Easy Meals

12/21/2020

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Zucchini Noodle Carbonara

This recipe is- anti-candida, chicken, dairy free, dinner, egg free, elimination, gluten free, grain free, ketogenic, low glycemic, nightshade free, paleo, soy free, sugar free
Ingredients:  4 servings, 30 minutes &  13  ingredients
  • 1/3 cup Cashews
  • 2 2/3 tbsps Extra Virgin Olive Oil (divided)
  • 10 2/3 ozs Chicken Breast (cubed)
  • 5 1/3 slices Bacon, Cooked (chopped)
  • 2/3 White Onion (diced)
  • 1 1/3 cups Mushrooms (sliced)
  • 2 2/3 Zucchini (medium, spiralized into noodles)
  • 2 2/3 tbsps  Nutritional Yeast
  • 1/3 cup Unsweetened Almond Milk
  • 1 1/3 Garlic (clove, minced)
  • 1 1/3 tbsps Arrowroot Powder
  • 1 1/3 tsps Sea Salt
  • 1 1/3 tbsps Parsley (chopped)

Directions:
  1. Boil enough water to cover the cashews. Pour the water over the cashews and allow them to soak while you prepare the meat.
  2. In a pan over medium heat, add half of the oil. Once heated, add the chicken breast and bacon and cook for 7 to 10 minutes or until cooked through. Discard the fat and set the bacon and chicken aside.
  3. To the same pan, add the remaining oil, along with the onions and mushrooms. Cook on medium heat for 5 minutes or until soft.
  4. While the mushrooms and onions are cooking, prepare the sauce. Drain the cashews and add them to a blender along with the nutritional yeast, almond milk, garlic, arrowroot powder and sea salt. Blend until smooth and creamy.
  5. In the same pan as the onions and mushrooms, add the zucchini noodles, chopped chicken and bacon. Pour the sauce into the pan and mix well to combine. Keep everything in the pan until it is warmed through.
  6. Divide between bowls and top with fresh parsley. Enjoy!

Side Notes:

Refrigerate in an airtight container for up to three days.

More Flavor-Season with black pepper or chili flakes.

Make it Vegan- Use cauliflower in place of the chicken, and tofu bacon in place of the bacon.

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 Linnette Johnson, MS, MA CNS-Candidate
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Integrative Functional Nutrition
Health & Wellness Coach

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Hagerstown, Maryland
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