eat worth

Liz Marino RD, LDN, CSSD, and author of the blog No More Cheat Days

Have you ever experienced that feeling of discomfort at a social event when a smiling stranger walks up and introduces themselves just as you served yourself a generous slice of cheesecake?

Do you suddenly feel the need to explain why you’re having dessert? Do you think wow, great first impression, and begin to wonder what they’re thinking about you, wishing you had just stuck with the fruit?

On the flip side, have you ever been finishing up a salad at a family picnic when a relative holding a plate of pasta salad, chips and a cookie comes to sit down and makes a comment like, “Don’t look at my plate! I promise I ate a salad for lunch.” or “You’re soooo healthy. I wish I could eat like you.”

Dialogue like this is a relatively common occurrence and I would argue that it’s because we care about image. And while caring about how we present ourselves in this world is absolutely fine, often times it seems like there are assumptions about our character and personality tied to our food choices and physical image.

There’s a pretty well-known study of 3 to 5 year old children playing a board game that gives us some heartbreaking insight. The children in the study were asked to select a figure (think Chutes and Ladders cartoon child) to represent themselves in the game. There was a significant preference towards selection of thin pieces, and a significant aversion to fat ones. The large cartoons characters were described by the children as mean, sloppy, stupid, no friends, ugly and loud. The thin ones were describes as nice, smart, neat, quiet, friends and cute. When researchers asked the children who selected thin pieces to switch, there was an unwillingness to take the fat piece. The stated reasons why were things like, “I don’t want to be her. She is fat and ugly.” Yikes. These innocent children not only made, but internalized these stereotypes.

You might have an idea where are these little kids getting these messages….ever see an ad for a “guilt-free dessert?” On one side of the page, there’s a shame-ridden woman “sneaking” a bite of cake, and on the other side of the page, the same woman, this time appearing happy and carefree while enjoying the low-calorie cake-like dessert. Advertising clearly perpetuates the association of consuming certain foods/staying away from others with certain character traits (be it confidence, success, discipline and happiness or weakness, failure and gluttony.) And so we find ourselves saying things like “I ate a salad earlier” because, just like the little girls, we don’t want to be perceived as being lazy or sloppy. The problem with associating food and character is that it implies that your character is contingent on what you eat…and it’s not.

For example, if we view the Paleo diet as “good,” we believe that following it is a good thing to do and therefore, when we follow it we are good. It’s easy to incorporate this belief into our identity “I’m Paleo” and “I’m good because I’m Paleo”…although it’s simply not the truth.

Your worth is not hinged on what you eat.

You are not better because you don’t eat chocolate, and you are not bad if you enjoy chocolate. You are a good person. Period. So let’s stop tying our morality to our food choices. Avoid comments like “I’m so bad for eating this, ” or “I’ve been really good today.” Choose foods you like, that make you feel physically good, and that are satisfying in portions that honor your hunger and respect your fullness.

There are more substantial things than diets, weight and image to talk about. Let’s engage in conversation about ideas, goals, challenges, things that you want to learn more about, and interests you have to share! It’s much more exciting and you’ll actually build stronger, more meaningful relationships in the process.

So if you want that piece of cheesecake at a party, take and enjoy it. Life is too short to make choices based on what others (may) think about you.


If you have a go-to lunch, feel free to share it in the comments!


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back to school recipes - chicken salad

August is coming to an end, which means school is starting soon!

Prepping lunch for students both young and old can be difficult in the busy fall season. Every student is different, and often their nutritional needs vary, too. The classic PBJ may work for some, but not all.

So if you’re struggling to find a lunch that interests a gluten free 8th grader, a 4th grade vegetarian or athletic college senior, you’re in luck! There’s something good for everyone.


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1. Chicken Soup


For picky eaters, try a a classic chicken soup! You can make it ahead and store it in the freezer in batches to thaw the night before.
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2. Tomato & Mozzarella Pasta


For the vegetarian, a tomato & mozzarella pasta is both sophisticated and simple to make so all ages can enjoy.
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3. Vegetable Sushi Bento Box


For the vegan, a vegetable sushi bento box will wow the whole table! No one will even notice the lack of meat or dairy.
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4. Chicken Salad on Fresh Baguette


For the athlete, a hearty chicken salad on fresh baguette will offer plenty of carbs and protein for an active body!
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5. Homemade Sandwich Bread


For the gluten free student, it can be tough to be the only one without a classic sandwich. But with this homemade sandwich bread, PBJ is back on!
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6. Whoopie Pies


With a nut allergy, it can be difficult to watch everyone enjoy cookies that “may contain peanuts.” These whoopie pies go great with any lunch, but without any risk!
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7. Hummus


For the lactose-intolerant, there’s no need for cheese when you’ve got hummus! Pack it with veggies, pita and olives for a real mediterranean experience.
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8. Taco Soup


For the grad student, you never need to miss out on Taco Tuesday again. When one hand is writing your thesis, one can enjoy this Taco Soup!
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If you have a go-to lunch, feel free to share it in the comments!


VIM is now offering nutrition services with Trainer & Nutrition Coach, Christine Galvin!

Click below to find out how you can benefit from 1 on 1 Nutrition Coaching!

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healthy gut

Adapted from IDEA Health & Fitness Association

If your gut is in a rut, chances are your health is suffering, too.

The gut, also known as the gastrointestinal (or GI) tract, hosts trillions of bacteria that can have profound effects on digestive health and overall wellness. It’s a good idea to consume prebiotics and probiotics—dietary dynamos that work in concert to populate the gut with “microflora” that keep you healthy.

Eating a variety of prebiotic-rich vegetables and probiotic fermented foods every day may improve mood, reduce cholesterol and promote weight loss. It even helps build immunity and protect you from unwanted gut visitors, as your Gut health is one of the most important aspects of your body to consider. Here’s how you can help.

Prebiotics: Fuel for Your Flora

Prebiotics are naturally occurring nondigestible carbohydrates, or soluble fibers, that nourish the growth of specific beneficial bacteria. All prebiotics are fiber, but not all fibers are prebiotics. When prebiotics ferment in the intestines, they release fuel that enables friendly bacteria like Lactobacilli and Bifidobacteria to thrive.

The health benefits of prebiotics are still being investigated, but studies suggest they can:

• reduce the prevalence and duration of infectious, traveler’s and antibiotic-associated diarrhea (Slavin 2013);
• reduce inflammation and symptoms of inflammatory bowel disease (Slavin 2013); and
• protect against colon cancer (Slavin 2013).

Probiotics: Alive and Well

Probiotics are live, active bacteria and/or yeasts. The most common strains of probiotic bacteria are the Lactobacillus and Bifidobacteria families, which use lactose to prevent harmful bacteria growth, compete with bad bugs for nutrients, and alter intestinal pH to tackle bacterial villains (like diarrhea-producing Clostridium difficile) that thrive in a neutral pH environment. Friendly bacteria also stimulate the immune system (Sommer & Bäckhed 2013).

Weight loss and prevention of obesity are linked to consumption of probiotics (Million et al. 2013), that’s why it might be worthwhile considering adding probiotics, you can take a look at these recommended daily probiotics to help you make a decision. Beneficial bacteria may also improve athletic performance (West et al. 2009) and reduce anxiety (Tillisch et al. 2013).

What to Eat, Prebiotics:

  • Raw chicory root – Used as a coffee replacement, this root provides the most prebiotic of any food.
  • Jerusalem artichoke – Also called “sunchokes,” these tuber-like veggies have a potato-like texture and look like ginger roots.
  • Raw dandelion greens – Available from organic markets, these greens have a bitter taste and can be tossed into a salad.
  • Raw leeks – Similar to onions, leeks are a great addition to salads.
  • Raw onions – Prebiotic content may vary with the variety of onion.

What to Eat, Probiotics:

  • Yogurt – Only yogurts stamped with the “Live & Active Cultures” seal are guaranteed to contain beneficial bacteria like Lactobacillus and Bifidobacteria.
  • Sauerkraut – Fermented cabbage is a great source of probiotics. Look for the unpasteurized type, as pasteurization kills some friendly bacteria.
  • Miso – This fermented soybean paste, popular in Japanese soups, is thought to contain over 160 bacterial strains that boost probiotic diversity in the gut.
  • Kombucha tea – This highly acidic fermented tea has a vinegar taste and smell with a slight fizz. It’s all over instagram, too!

References
Million, M., et al. 2013. Gut bacterial microbiota and obesity. Clinical Microbiology and Infection, 19 (4), 305–13.
Slavin, J. 2013. Fiber and prebiotics: Mechanisms and health benefits. Nutrients, 5 (4), 1417–35.
Sommer, F., & Bäckhed, F. 2013. The gut microbiota— masters of host development and physiology. Nature Reviews Microbiology, 11 (4), 227–38.
Tillisch, K., et al. 2013. Consumption of fermented milk product with probiotic modulates brain activity. Gastroenterology, 144 (7), 1394–1401.
Van Loo, J., et al. 1995. On the presence of inulin and oligofructose as natural ingredients in the Western diet. Critical Reviews in Food Science and Nutrition, 35 (6), 525–52.
West, N.P., et al. 2009. Probiotics, immunity and exercise: A review. Exercise Immunology Review, 15, 107–26.


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make in august

It’s August, which means Summer produce is at its peak!

If you stop by your local farmer’s market you may notice a few of these fruits and veggies around. If you’re not sure what to do with them, scroll through some of these recipes for a seasonal and local meal!


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1. Beets: Sweet & Spicy Quinoa Beet Burgers with Mango & Sprouts


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2. Bell Peppers: Mango Chicken Stir-Fry


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3. Blackberries: Almond Flour Blackberry Crisp for Two (Gluten Free)


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4. Cherries: Feel Good Vegan Cherry Cheesecake Bars


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5. Eggplant: Low Carb Eggplant Lasagna with the Best Turkey Meat Sauce + Burrata


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6. Figs: Caramelized Onion, Fig & Goat Cheese Pizza with Arugula


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7. Green Onions: Vegan Potato Salad with Herbed Tahini Sauce


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8. Mushrooms: Chipotle Black Bean Roasted Veggie Enchilada Casserole


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9. Peaches: Gluten Free Peach Crisp with Salted Coconut Milk Caramel


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10. Tomatoes: Homemade Roasted Tomato Basil Soup


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11. Watermelon: Skinny Jalapeño Watermelon Margaritas


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12. Zucchini: The Best Zucchini Brownies You’ll Ever Eat


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Click below to find out how you can benefit from 1 on 1 Nutrition Coaching!

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summer smoothies

It’s official, Summer is in full swing!

But unfortunately so is the heat and humidity.

If you’re too hot to cook, try one of these seasonally inspired smoothies for a cool treat that’s also good for your health! Below are a few recipes, but feel free to alter anything to your liking.


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Grape Berry Protein Smoothie


Sweet frozen grapes are an ideal complement to berries. Mix them together, and you’re in for an antioxidant-rich treat. Plus, when you blend grapes, you break down their skin which further releases the fruit’s stores of vitamin C, manganese and potassium. Photo and Recipe: Perry Santanachote / Life by DailyBurn
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Peachy Green Protein Smoothie


Though the recipe calls for frozen peaches, you may want to swap them out for fresh — they’re in season right now! And thanks to kale and ground flaxseed, you’ll get a solid hit of fiber and heart-healthy omega-3 fatty acids. Photo and Recipe: Perry Santanachote / Life by DailyBurn
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Blueberry Mint Green Smoothie


There’s nothing better than mint to cool you down. Plus, this drink is packed with ultra-hydrating coconut water, antioxidant-rich blueberries and folate from kale leaves. Tip: Freeze the greens before blending so they mix more easily. Photo and Recipe: Caitlin / The Merrythought
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Orange Creamsicle Protein Smoothie


Be sure to use calcium-fortified orange juice to get a solid hit of the mineral in this ice-cream inspired drink. And don’t forget two scoops of vanilla protein powder which adds 25 grams of protein and makes this smoothie extra creamy. Photo and Recipe: Perry Santanachote / Life by DailyBurn
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Mango Blueberry Protein Smoothie


Mangoes and blueberries are like peas and carrots: great on their own, but even better together. Mangoes are rich in vitamin A, vitamin C, dietary fiber and antioxidants, while vitamin-packed blueberries have a powerhouse of phytonutrients, which help your body ward off diseases. Photo and Recipe: Perry Santanachote / Life by DailyBurn
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Paleo Peach Coconut Smoothie


Don’t let the short ingredient list fool you: This paleo-friendly smoothie is packed with nutritious goods. The peaches alone have folate, iron, zinc and copper. Just coconut milk and peaches should make the smoothie sweet enough on its own, but feel free tp add a dollop of raw, unfiltered honey if you prefer. Photo and Recipe: Lisa Wells / CookEatPaleo
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Berrylicious Smoothie


This simple smoothie is great for kids thanks to its basic ingredient list and sweet flavor. Frozen mixed berries serve as its base, while one banana adds depth of texture plus a wealth of potassium. Up the health benefits even more by choosing a fiber-enriched almond milk like this blogger did. Photo and Recipe: Stacey / GluedToMyCraftsBlog
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Key Lime Pie Protein Shake


Imagine yourself on Key West, soaking up a sunset with a slice of fresh key lime pie. This smoothie is the next best thing — and for a whole lot less calories. (But alas, no sunset.) A dusting of graham cracker crumbs adds an extra hint of sweetness, and yes, that pie-like taste. Photo and Recipe: Perry Santanachote / Life By DailyBurn
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Kale Pineapple Avocado Protein Smoothie


Summery, tropical drinks are delicious, but also highly caloric. Get your piña colada fix with this smoothie, which is extra creamy thanks to avocado. A double dose of vanilla, in the protein powder and in the almond milk, make this one extra sweet. Photo and Recipe: Dre / Delicious By Dre
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Raspberry Lemonade Smoothie


While more decadent than most other smoothie recipes, this chilling concoction is amazing on hot, lazy summer days. If you want to lighten it up, swap out the sugar for an equal amount of stevia. All you need is a porch swing. Photo and Recipe: Sarah / High Heels and Grills
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VIM is now offering nutrition services with Trainer & Nutrition Coach, Christine Galvin!

Click below to find out how you can benefit from 1 on 1 Nutrition Coaching!

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