A Peek in My Cart and Juicy Morsels are now at www.vitaminKconsulting.com.
Come visit me there,
Kristen
Sunday, June 28, 2009
Friday, June 26, 2009
Moving
I'm excited to let you know that I'm putting the final touches on my full website.
Juicy Morsel & A Peek in My Cart will be moving to the new site.
Stay tuned for the launch...
Juicy Morsel & A Peek in My Cart will be moving to the new site.
Stay tuned for the launch...
Monday, June 22, 2009
Juicy Morsel - Putting BMI in its Place
I've been enjoying Kate Harding's blog today: http://kateharding.net/.
I was introduced to it by another great woman whom I met in Toronto last weekend: http://www.fatnutritionist.com/
While I don't agree with everything at these blogs, I enjoy the conversation.
I've been well-versed in weight, health, and BMI for more than 10 years now and I hate how BMI is commonly used.
BMI (body mass index) is a measure of weight in relation to height. It is a crude indicator for increased risk of disease (and death), most likely due to inactivity and poor eating habits. On a population level, those with lower and higher BMI's are at an increased risk. I cannot emphasize enough the two qualifiers in the previous sentence: "population level" and "risk". They mean that when you look at groups of many people, the chances of ill-health are increased. In other words, when you look at hundreds of thousands of people, those who are heavier and lighter are more likely to have poor eating habits and be inactive. It is the poor eating habits and inactivity that increase the risk for ill health. BMI does not indicate that an individual is unhealthy (or healthy).
BMI was designed to only be used with individuals with a huge grain of salt (what in the health profession is termed "within the clinical context"). What are your eating habits like? How active are you? What are your family members' bodies like? Do you have high blood sugar, cholesterol, or blood pressure? Etc, etc, etc. BMI is only one (crude) piece of the puzzle because healthy bodies come in all shapes and sizes. And, on the flip side. unhealthy bodies come in all shapes and sizes.
So, I'm not ready to throw BMI out with the bath water. But I will continue to fight for it to be used only within context.
My bottom-line: enjoy healthy eating, be active most days, and take your eyes off the scale. Your healthy body is going to be the size that it's going to be. Oh yeah, and stop bashing others' bodies. Please.
I was introduced to it by another great woman whom I met in Toronto last weekend: http://www.fatnutritionist.com/
While I don't agree with everything at these blogs, I enjoy the conversation.
I've been well-versed in weight, health, and BMI for more than 10 years now and I hate how BMI is commonly used.
BMI (body mass index) is a measure of weight in relation to height. It is a crude indicator for increased risk of disease (and death), most likely due to inactivity and poor eating habits. On a population level, those with lower and higher BMI's are at an increased risk. I cannot emphasize enough the two qualifiers in the previous sentence: "population level" and "risk". They mean that when you look at groups of many people, the chances of ill-health are increased. In other words, when you look at hundreds of thousands of people, those who are heavier and lighter are more likely to have poor eating habits and be inactive. It is the poor eating habits and inactivity that increase the risk for ill health. BMI does not indicate that an individual is unhealthy (or healthy).
BMI was designed to only be used with individuals with a huge grain of salt (what in the health profession is termed "within the clinical context"). What are your eating habits like? How active are you? What are your family members' bodies like? Do you have high blood sugar, cholesterol, or blood pressure? Etc, etc, etc. BMI is only one (crude) piece of the puzzle because healthy bodies come in all shapes and sizes. And, on the flip side. unhealthy bodies come in all shapes and sizes.
So, I'm not ready to throw BMI out with the bath water. But I will continue to fight for it to be used only within context.
My bottom-line: enjoy healthy eating, be active most days, and take your eyes off the scale. Your healthy body is going to be the size that it's going to be. Oh yeah, and stop bashing others' bodies. Please.
Monday, June 15, 2009
Juicy Morsel Ultimate Paris Lunch
The Ultimate Parisian Lunch - UPL
Guest blogger Dave, a Vancouverite now living in Paris reports on the food-life in his new city.
You may be asking 'With all the good food in Paris, what is the Ultimate Parisian Lunch? How can there be one ultimate lunch?' Well, it's quite simple really; the Ultimate Parisian Lunch is whatever you want it to be. Allow me to explain: Since spring is here and nearly gone, and summer is knocking on the door it's time for Parisians to flock out side, and try and find a little refuge in a city with little green space. Unlike London which has about 25% green space I feel like Paris has 2.5% green space in the center core. Sure there are 2 big forests on the East and West sides, but that is too far. Parisians don't usually like to go very far, and when they do it's for their famously long vacations, like in August when the city basically shuts down, except for the tourists, but I digress. So, what to do in a densely populated city to find a quiet bit of refuge and enjoy the UPL? The first thing to do is to find the closest market that is open. Most markets are only open a few days a week, so do your research ahead of time. If there isn't one within walking distance you can use the metro or rent one of the city bikes for 1euro per half hour - a fantastic way to get around. The best thing about the UPL is that it is completely up to you, you get to make it up exactly as you see fit, what you feel like eating and what is available at which ever market. We have done this the past 2 weekends and have had a great time. The first weekend we went to the Marché Port Royal and this past weekend we hit up Marché Edgar-Quinet (a bit of a fitting name don't you think?) with some friends who just moved here. We bought a random assortment of bread, cheese, cured meats, olives, fruits and vegs and of course a bottle of wine. Another tip when visiting Paris: bring a few bottle openers (and cups) from home and keep them in your bag, or jacket. But even if you find yourself without one, chances are someone near you will have one. Then the real work begins: if you aren't near on of the main jardin in the city (Luxembourg, Parc Monceau, Les Tuilleries or Jardin des Plantes) finding a bit of greenspace can be tricky. So the next best solution is to find a bench (sometimes easier said than done) on a wide street with some trees, or a bench in a little square or plaza where a few streets intersect. The fist weekend we had to settle for the bench under a tree but last weekend we went to Jardin du Luxembourg and shared a postage size piece of grass with the rest of Paris! It wasn't really that bad - but definitely not like the wide open spaces in Canada.
Since most of you reading this aren't in Paris right now that's ok. You can still accomplish the same thing in your local city. For those of you in Vancouver head to your local farmers market on Saturday or Sunday, if you can walk or take your bike there then all the better, as that is also part of the journey and you'll want to get to you picnic spot quickly to enjoy all the good food you just bought. You can also head to Granville Island, pick up the things you need at Oyama, Duso's and the bakeries and either head towards Kits of the other direction along False Creek. Find a nice quiet grassy spot in the sun or under a tree in the shade, spread out your food, crack open the bottle of wine (who cares if it's illegal in Vancouver), sit back and just enjoy.
Guest blogger Dave, a Vancouverite now living in Paris reports on the food-life in his new city.
You may be asking 'With all the good food in Paris, what is the Ultimate Parisian Lunch? How can there be one ultimate lunch?' Well, it's quite simple really; the Ultimate Parisian Lunch is whatever you want it to be. Allow me to explain: Since spring is here and nearly gone, and summer is knocking on the door it's time for Parisians to flock out side, and try and find a little refuge in a city with little green space. Unlike London which has about 25% green space I feel like Paris has 2.5% green space in the center core. Sure there are 2 big forests on the East and West sides, but that is too far. Parisians don't usually like to go very far, and when they do it's for their famously long vacations, like in August when the city basically shuts down, except for the tourists, but I digress. So, what to do in a densely populated city to find a quiet bit of refuge and enjoy the UPL? The first thing to do is to find the closest market that is open. Most markets are only open a few days a week, so do your research ahead of time. If there isn't one within walking distance you can use the metro or rent one of the city bikes for 1euro per half hour - a fantastic way to get around. The best thing about the UPL is that it is completely up to you, you get to make it up exactly as you see fit, what you feel like eating and what is available at which ever market. We have done this the past 2 weekends and have had a great time. The first weekend we went to the Marché Port Royal and this past weekend we hit up Marché Edgar-Quinet (a bit of a fitting name don't you think?) with some friends who just moved here. We bought a random assortment of bread, cheese, cured meats, olives, fruits and vegs and of course a bottle of wine. Another tip when visiting Paris: bring a few bottle openers (and cups) from home and keep them in your bag, or jacket. But even if you find yourself without one, chances are someone near you will have one. Then the real work begins: if you aren't near on of the main jardin in the city (Luxembourg, Parc Monceau, Les Tuilleries or Jardin des Plantes) finding a bit of greenspace can be tricky. So the next best solution is to find a bench (sometimes easier said than done) on a wide street with some trees, or a bench in a little square or plaza where a few streets intersect. The fist weekend we had to settle for the bench under a tree but last weekend we went to Jardin du Luxembourg and shared a postage size piece of grass with the rest of Paris! It wasn't really that bad - but definitely not like the wide open spaces in Canada.
Since most of you reading this aren't in Paris right now that's ok. You can still accomplish the same thing in your local city. For those of you in Vancouver head to your local farmers market on Saturday or Sunday, if you can walk or take your bike there then all the better, as that is also part of the journey and you'll want to get to you picnic spot quickly to enjoy all the good food you just bought. You can also head to Granville Island, pick up the things you need at Oyama, Duso's and the bakeries and either head towards Kits of the other direction along False Creek. Find a nice quiet grassy spot in the sun or under a tree in the shade, spread out your food, crack open the bottle of wine (who cares if it's illegal in Vancouver), sit back and just enjoy.
Tuesday, June 9, 2009
A Peek in My Cart - June 1 - 7
With a vacation coming, this week is all about using stuff up from in the fridge (and making meals without buying new food from the grocery store).
Note: there won't be a "Peek in my Cart" next week - I'm not cooking. But keep your eyes open for a guest blogger's "Juicy Morsel". An international correspondent will give us the goods on food from his new home town.
Monday - eggplant & chickpea stew. I'm not in the mood to cook so I defrost these leftovers. I match the stew with some rye crackers - like Ryvita crackers but these ones are from Ikea.
Tuesday - eat out at the Banana Leaf. I haven't eaten here in years. It doesn't disappoint.
Note: there won't be a "Peek in my Cart" next week - I'm not cooking. But keep your eyes open for a guest blogger's "Juicy Morsel". An international correspondent will give us the goods on food from his new home town.
Monday - eggplant & chickpea stew. I'm not in the mood to cook so I defrost these leftovers. I match the stew with some rye crackers - like Ryvita crackers but these ones are from Ikea.
Tuesday - eat out at the Banana Leaf. I haven't eaten here in years. It doesn't disappoint.
Wednesday - "meat", potatoes and fiddleheads. When I shopped at Superstore last weekend I was so surprized to find fiddleheads. I don't expect to find seasonal produce there! We simply steamed them & topped them with butter & salt. For the “meat” W has lamb chops and I have a veggie patty.
We make leftovers for lunch tomorrow.
Thursday – coconut curry. This is one of W’s favourite dishes. It’s a tasty alternative to stirfry, yet just as easy. I am not loyal to any one brand of curry paste. However, I am loyal to full-fat coconut milk. The curry flavour is carried in the fat – so low fat means low flavour! Today’s fridge clear-out ingredients included tofu, mushrooms, bell pepper, snow peas, and frozen green beans. We served the curry with white rice and there we made enough for leftovers for lunch Friday.
Friday – party at a friends’ place.
Saturday – pizza. W is out for a guys’ night. I enjoy the quiet house by enjoying a good book and ordering a veggie pizza from the folks around the corner. One of their pizzas feeds me dinner tonight and lunch for the next 2 days!
Sunday – “meat”, roasted sunchokes and cabbage. The crisper is looking bare. I roast the last of the winter’s sunchokes and steam the last bit of the red cabbage that we’ve gotten so many meals out of. W has porkchops and I have a veggie patty.
Roasted sunchokes
Sunchokes, also called Jerusalem artichokes, are a tasty root vegetable, grown locally and related to the sunflower. They’re a great alternative to potatoes.
Sunchokes
Olive oil
Rosemary
Sage (optional)
Salt & pepper
1) Preheat oven to 400 degrees F
2) Wash the sunchokes, making sure to scrub away any dirt hiding in crevices.
3) Cut sunchokes into even sized pieces.
4) Drizzle a baking pan with oil. Add sunchokes, herbs, salt & pepper. Drizzle with more oil. Mix thoroughly so that sunchokes are covered with oil.
5) Turn sunchokes so that all the pieces are skin-down on the baking pan.
6) Roast in the oven for about 45min to 1 hour, or until the sunchokes are really soft.
7) Serve on their own. Or, for a decadent treat, dip into mayo.
Friday, June 5, 2009
Juicy Morsel - Do you cheat?
Do you cheat?
When there are no rules, there is no cheating (and no guilt).
Last week I staffed a healthy eating booth at 2 workplace health fairs. I love staffing healthy eating booths. Talking with people about food is why I went into the field of nutrition. The questions that people ask are fascinating to me.
Apparently one of the most fascinating things for the people I talk to is what I eat (hence this blog). Last week I was asked over and over again, what diet I follow: Atkins, South Beach, the Zone. This is nothing new for me.
My answer: I don't follow a diet. I listen to my body, focus on foods closest to the way nature made them, and foods that I enjoy. Deprivation has no place in my world of healthy eating!
But, last week I was asked something new, something that left me speechless. After explaining how I choose to eat, the individual asked me: "Do you ever cheat?"
Cheat. Cheat? Because I don't "diet", because I don't have hard and fast "rules", cheating is a foreign concept. I cannot cheat, because I choose not to ride the dieting rollercoaster.
Yet I know that for most people, their relationship with food includes cheating. They are on the dieting rollercoaster - start a diet, cheat, feel guilty, go back on the diet, fall off completely, pay no attention to what they are putting in their mouth, feel guilty, start a new diet. Repeat.
The dieting rollercoaster is ripe with guilt, experts, saints, and sinners.
While I recognize that it is difficult, I say be a rebel. Choose to get off the dieting rollercoaster.
Listen to your body.
Eat food that you enjoy AND makes your body feel good!
When there are no rules, there is no cheating (and no guilt).
Last week I staffed a healthy eating booth at 2 workplace health fairs. I love staffing healthy eating booths. Talking with people about food is why I went into the field of nutrition. The questions that people ask are fascinating to me.
Apparently one of the most fascinating things for the people I talk to is what I eat (hence this blog). Last week I was asked over and over again, what diet I follow: Atkins, South Beach, the Zone. This is nothing new for me.
My answer: I don't follow a diet. I listen to my body, focus on foods closest to the way nature made them, and foods that I enjoy. Deprivation has no place in my world of healthy eating!
But, last week I was asked something new, something that left me speechless. After explaining how I choose to eat, the individual asked me: "Do you ever cheat?"
Cheat. Cheat? Because I don't "diet", because I don't have hard and fast "rules", cheating is a foreign concept. I cannot cheat, because I choose not to ride the dieting rollercoaster.
Yet I know that for most people, their relationship with food includes cheating. They are on the dieting rollercoaster - start a diet, cheat, feel guilty, go back on the diet, fall off completely, pay no attention to what they are putting in their mouth, feel guilty, start a new diet. Repeat.
The dieting rollercoaster is ripe with guilt, experts, saints, and sinners.
While I recognize that it is difficult, I say be a rebel. Choose to get off the dieting rollercoaster.
Listen to your body.
Eat food that you enjoy AND makes your body feel good!
Wednesday, June 3, 2009
A Peek in My Cart - May 25 - 31
This was a fairly typical week, lots of work and other activities going on. On Saturday I made poor eating choices and experienced the consequences on Sunday.
Monday - Leftover night. A little bit of this, a little bit of that. Some people may hate leftover night but I love it.
Tuesday - pizza. We buy frozen balls of dough from First Ravioli on Commerical Drive. Take the dough out of the freezer in the morning, remove it from it's bag and place on a floured surface, covered by a floured tea towel. By dinner time it has defrosted and risen. Just, roll out the dough and top with what you love. Today's pizza included tomato sauce, bell peppers, mushrooms, olives, sundried tomatoes, and salami on W's half. Top with cheese and bake in the oven at 400 degrees until the crust is golden and the cheese bubbling.
We ate half the pizza tonight and have half leftover for lunch tomorrow.
Wednesday - spinach & cheese canneloni. This is a prepared dish that we keep on hand in the freezer. It's W's turn to cook and he has lots of work to do this evening. So, he pulls the canneloni out of the freezer, tops it with jarred tomato sauce and pops it into the oven. He serves it with a chopped salad - what's in the crisper: mushrooms, carrots, celery, and cabbage. I like my chopped salad with a creamy dressing so we use the store-bought ranch. The salad does take some time to make - chopping all those veggies. So, he makes extra that we can eat over the next few days. We don't dress that salad so that it'll stay fresher longer.
Thursday - "meat" with rice and asparagus. W grills lamb chops and I have a veggie patty.
We make extra for leftovers.
Friday - BBQ at a friends' place.
Saturday - no dinner, snacking only. Tonight was a great example of poor planning. After a full day workshop W and I spin by a friends' place to say hello. We haven't brought any food and I get really hungry. So I fill up on what's on-hand: potato chips. Later I'm not hungry for dinner. W fends for himself (I'm not sure what he ate). Sunday morning I have no energy for my trail run, cutting it short from 10km to 5km. Ugh.
Sunday - Sushi and edamame. I'm tired of looking at the nori sheets and pickled ginger in my cupboard and fridge so we buy some avocado, cucumber, and imitation crab meat and make sushi. A little preparation before hand to make and cool the rice, otherwise it's a fun and fast meal. While we're rolling our sushi, I steam the edamame. It's a great meal on a hot day.
We have extra filler and no more rice so I mix the cucumber, avocado, and imitation crab together. Top it with shredded nori and we eat this on top of rye crackers for lunch on Monday.
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