Plum Jam And Other Things To Be Happy About

One of the things I love about our new house is that it came with a plum tree in the backyard. And right now, it's booming. The taste of a fresh plum really doesn't compare to what you find at the grocery store. The skin is super-tender and the meat of the fruit is perfectly sweet and tart. Having a tree is great, but you get a lot of plums RIGHT NOW. So, I decided it would be the perfect opportunity to make fresh jam.

When I was a kid, my grandma made peach jam from her peach tree. It was the most amazing thing I had tasted and so after that, and I was forever ruined for store-bought jam. This recipe is ridiculously easy. I just followed the instructions on the package of pectin. Fruit, pectin, sugar....done.

I had big plans to can my plum jam, but it didn't happen. I went the low-effort route so I could spend minimal time in front of the stove and maximum time kicking my feet up (I can do that...I'm very pregnant). 



When I finally DO can something, this Canning 101 guide will definitely come in handy. PS: the website is kind of addictive. 

While I was making my sweet spread, I glanced over a new book my friend recently gave me: 1400 Things To Be Happy About. I haven't read the whole book yet, but I'm sure "breakfast of fresh jam on toast and a rich cup of coffee" is in there somewhere. Until I find it, here's a glimpse at the first page. So far, I like.  

Plum Jam

Ingredients:

• 1 quart fresh chopped plums
• 1 package pectin
• 3 1/2 cups of sugar

Preparation: 

Bring chopped fruit and pectin to a boil. Add sugar, stir well. Bring to a boil again, stirring continually. Let cool for about an hour. Serve and enjoy.

Now, have some friends over, make brunch and serve your tasty homemade jam. Or just spend the morning in your PJs, sipping coffee, enjoying your delicious plum jam with toast....or a scone...or a biscuit. Up to you. I think I'm going with option B.

Do You Have a Healthy Relationship with Food?

The relationship between the brain and the body is pretty interesting, especially when it comes to food. Have you ever found yourself wanting to eat something unhealthy and doing everything within your power to overcome temptation? I can certainly relate. For some reason, I thought it was a good idea to make cinnamon rolls last week. (Editors note: I'm 40 weeks pregnant and therefore cannot be held responsible for my decision making). So I made them, ate one, gave half of them away to friends and put the rest in the freezer. Thus far, it has taken every last shred of self-control not to break into my stash. Sound familiar?

So what's your solution to temptation? Pantry purge? Get rid of all "unhealthy" foods in the house? Give in and eat what you want or have a small bite, then walk away? Your reaction not only reveals what you would do, but also how you relate to food, which is just as important as what we ultimately put into our mouths.

Working in nutrition, I've seen a lot of disordered eating. These are not just clients with anorexia or bulimia, but oftentimes people I meet day to day. Between the media, unhealthy body images, the latest diet trend, social pressures and more, it can be very difficult to maintain a healthy perspective on what we eat. From what I've observed and studied, I've come to believe it's not just about telling people what to eat, but helping them think about food in a new, healthy way. In order to change how you think, it's important to know the difference between healthy and unhealthy thoughts and behaviors when it comes to food. 

Here's the Tiffany the Dietitian version of some of the "signs" of a healthy vs. unhealthy relationship with food. Ask yourself which way you feel most of the time.

This list could go on. What are some healthy vs. unhealthy perspectives you've observed?

  

Adventures in Farming

This week I embarked on a rather unusual adventure: chicken farming. Five years ago, I would have laughed at the idea of me having chickens. Now, here I am four chickens later. It all started with a friend who raises chickens. She showed me how it's done and sort of took the mystery out of the whole thing. 

 One of the baby chicks
Editor's note: *squeal*....they're SUPER cute!

My husband had wanted to get chickens years ago, but I wasn't into the idea yet. Now that we have the space and live in a more rural, farm-friendly area, starting our chicken farm became a reality. 

Here's our coop, which still needs a fence around it. 

There seems to be a lot of pressure these days to buy cage free, vegetarian, organic, soy-free fed (etc, etc) chicken eggs. I was recently at a farmers market and found farm-fresh eggs for the bargain price of $9/dozen. All I can say is OMG. I didn't splurge for eggs that day, but it did remind me of the growing social pressure to buy specialty foods that are perceived to be healthier than conventional. That same day, I went to our local supermarket and bought a dozen eggs for about $2. That's better.

There are definitely arguments for choosing to buy organic or vegetarian or non-GMO, etc. So if you lean toward those food purchases, more power to you. The reality is that these foods simply don't fit into everybody's budget and the verdict is still out on whether these items actually deliver the health promises some people, websites, etc, claim they have. 

Personally, I'm convinced current research shows that - at least nutritionally speaking - an egg is an egg is an egg (Note that it's always important to cook eggs thoroughly to avoid possible food poisoning from Salmonella). In general, all eggs are great sources of protein and essential vitamins, and support a healthy body.

Yes, eggs have cholesterol. But - good news - we now know that the cholesterol in eggs doesn't necessarily raise your blood cholesterol. Rather, the total fat, saturated fat and trans fat levels in your diet as well as genetics appear to be more influential in determining cholesterol levels. The American Heart Association used to recommend limiting eggs to one yolk per week for those who have high cholesterol, but in light of current research, they've dropped that recommendation. Instead, they now recommend to eat foods low in total fat, saturated fat and trans fat (and eggs are low in all three!). 

For more information on the health benefits of eating eggs, click here. 

Do you have any experience with chicken farming? If so, please share your experience and advice!

Tea Time and Twenty-Nine

Last week I celebrated my twenty-ninth birthday. I'll be honest, I wasn't really looking forward to it. The whole "last year of my twenties" thing really weirds me out. But I decided nonetheless to have a party... not just any party, a tea party. I'm convinced the enormous amount of estrogen running through my pregnant body is to blame for the girly-party theme. Well, that and my current TV obsession, Downton Abbey. If you haven't, you must try it.

It's a strange feeling saying almost-goodbye to a decade I had so looked forward to as a child. I remember daydreaming about all the things I had to look forward to in my twenties: college, friends, dating, career, the man I would marry, the kids I would have.

I think I crossed most things off my unofficial twenties "to-do" list, but the way it all unfolded was much different than I had pictured; in a few words, much less perfect and much more work. Ha! How's that for irony? But I certainly enjoyed myself and managed to learned a few things along the way.

1. Find something you love. Go do it. 
My dad always has useful things to say, and this was one of the best. I can remember him telling me as a child to "find something I love and go do it". Sports, academics, craft or hobbies, to him it didn't matter so much what you did, but that you had something you loved doing. 


Dad also sent me flowers for my birthday. How sweet.

2. Trust.
As a Christian, "trusting in God" is the foundation of my faith. But looking back at a decade (how I met my husband, the many places we've lived, our son, our friends, our church), I realize how remarkably sovereign God is in life and how much more I wish I would have trusted his plan instead of worry. I worry too much.


3. Build relationships.
Life sometimes feels so busy that it's hard to make time for all the people who are lovely in my life. Even though it takes effort, I seldom remember regretting making the call, sending the letter, and spending the time - regardless of that heaping pile of laundry.


4. Enjoy. this. moment.
A decade has certainly taught me how quickly time goes by. Wasn't I just in college? Nope. That was 10 years ago. And didn't I just have a baby? Not really, that was 2 1/2 years ago. So even though the day-to-day can seem monotonous and unmeaningful, it is the stuff of life and from that, memories are made.

Image from: http://miasinterior.no/index.php?nr=90&case=4&id=414&idkategori=141&kat_name=&prod_name=Metallskilt,%20Moment&startrow=

I wish I could say I had a grand plan for my thirties; a blueprint for success and happiness. Not so much. This time, I'm planning on taking my own advice: doing what I love, trusting in God's plan, investing in relationships and trying to enjoy every moment. 

Life is totally a collaborative effort, right? Share with us what you've learned along the way.

Coconut-Cranberry Lara Bars

Two words: Lara Bars! I kind of love them but always feel guilty spending two bucks on an energy bar. Thankfully, these healthy treats require very few ingredients and even less skill to make. Plus, one homemade bar will run you about 0.25 cents. Triple score! All you need is a food processor and about four ingredients. Let's get started, shall we?

There are a ton of yummy looking Lara Bar recipes online: "snickers", peanut butter and jam, blueberry muffin. I really like this basic recipe that explains how to make a Lara Bar using ingredients of your choice. 

So today, my choices were almonds, dried cranberries and shredded coconut because that's what Pregnant Belly told me to make. Sometimes, you just have to follow your instinct.

Ingredients:

1 Cup Almonds
1 Cup Dried Cranberries
1 Cup Shredded Coconut
2 Tbsp Coconut Oil

Preparation:

Mix all ingredients in a food processor. Pulse until desired consistency is achieved (kind of sticky and holds together). Once done mixing, wrap individually in parchment paper or plastic wrap. Or you can spread the mixture in a baking dish and cut into individual servings. After, place in refrigerator to cool.

My toddler assistant, Will, helped me make these. Once the prep work was done, he was kind enough to lick the spoon completely clean. That's always a good sign. 

Let me know what yummy creations YOU come up with!

4 Breakfasts Under 400 Calories

Eating breakfast is an important way to start the day. As a breakfast person, I usually have something in my mouth no more than 20 minutes after I roll out of bed. I've heard people say that breakfast is "the most important meal of the day" but from a metabolism perspective, it's one of three important meals of the day. So don't skip lunch or dinner; they're important too.

There's no ideal time to eat breakfast, it just depends on your preference and time schedule. For example, if you workout in the morning, it's good to eat something about an hour before you exercise. Whatever time you decide, eating breakfast helps jump start your metabolism and gives your body fuel to start the day strong. 

If you're like a lot of people, you may find yourself eating the same ol' thing most of the time. Cereal, eggs, toast, repeat. I like finding new ways to add variety while still allowing for a quick prep time. 

It's also important to make sure breakfast is nutritious and well-rounded. For example, try including a source of grains, fruit and/or veggies and protein. A lot of people forget to include protein with breakfast, but this is a great way to help you feel fuller so you're not starving come lunchtime. My current favorites are omega-3 fortified eggs, veggie sausage patties, low-fat yogurt or cottage cheese and low fat turkey sausage links.

Here are a few of my favorite healthy breakfasts that don't break the calorie bank.

4 Breakfasts Under 400 Calories

2 whole grain freezer waffles, 1/2 cup fruit, 1/2 cup cottage cheese

Veggie scramble with 2 slices of whole grain toast

(Scramble 2 eggs and add frozen spinach or your choice of veggie. Finish off with a sprinkle of american cheese. So yum.)

3/4 cup oatmeal (cooked) with raisins and cinnamon, 

1 hard boiled egg

2 slices of whole wheat french toast with 1/2 sliced banana, 

1 veggie sausage patty

"Bread is the Enemy" and Other Tall Tales

The more people I talk to about diet and nutrition, the more I'm convinced we have a serious case of bread-phobia in America. You've probably heard it too. How many people have you heard say they're "staying away from bread" in an effort to lose weight? Yeah.

At this point in the conversation, I usually explain the fact that weight is based on the principle of calories in, calories out, blah, blah, blah. This is never a popular answer. Why? Because it means that weight loss isn't easy; it means you have to eat less, move more, and develop new habits that form your lifestyle. It means you'll have to say no to seconds at dinner and eat sweets less often. It means you have to make a commitment to your health.....and stick with it.

It also means you'll have less risk of developing chronic disease, may live longer and have a higher quality of life, among many other things. I don't know about you, but that sounds worth it to me. Admittedly, changing lifelong habits is no easy task. And it seems that in an effort to avoid this, too many people simply resolve to avoid "bad" foods (common food-phobias include bread, bread products, meats, sugar, dairy, etc.) which can - and frequently do - result in nutrient deficiencies and other health problems.

Interestingly, amidst the bread and other food-related phobias, America has a record number of people with obesity, diabetes, high blood pressure and hyperlipidemia, all of which are lifestyle-related diseases. It seems as though avoiding bread just isn't working.

Articles on the internet like this one don't help much either. Here, a journalist postulates his theory that America is in an obesity epidemic due to grain products and sugar. His article, of course, completely ignores well-accepted and tested research that people are eating more than ever before. A lot more. According to the USDA, daily calorie consumption in America in 1970 totaled 2,170 calories whereas in the year 2000, daily calorie intake increased to 2,700. That's a 530 calorie/day increase, which leads to gradual weight gain overtime. Wait a minute, that's exactly what we've seen! In 1980, about 46% of US adults were overweight whereas 67% of adults were overweight in 2000. Now, about 1/3 of the US population is obese, according to the CDC. There is no doubt the trend toward overweight and obesity in the US continues to rise. The question is why. 

As I mentioned before, many people want to blame specific food groups: meat, sugar, bread, dairy, gluten, etc. I've heard them all. I admit, we do tend to eat a lot of breads and sweets. But labeling one or multiple foods as "bad" only perpetuates the problem of disordered eating and disordered thinking. Food is not the enemy; it's how we use it.

Some the major reasons we have weight-related problems in the US are related to the increased availability of food, more eating out, less cooking at home, sedentary lifestyles, and more disposable income. In summary, for various reasons, we eat more today than we did 50 years ago. 

The even more complicated question is how to resolve this problem. The answer involves understanding not only biochemistry, but psychology as well. Working with a healthcare provider - such as a registered dietitian - who provides not only education but continued support and accountability is what I've observed to be the most effective strategy for achieving and maintaining a healthy weight. I not only believe this, I've seen it work. Every. Time.

So next time someone tries to tell you that bread is the enemy, thank them for the advice and tell them that you're into eating a healthy, well-balanced diet. It'll rock their socks off.