Martha's So-Called Life

getting back into the meal planning game

Between school and work and playing on the weekends I have been less than diligent about planning dinner. Lately the plan has taken shape at 6:50 in the morning when I tell John, "I have no dinner plan" on my way out the door and he says "how about I take some (chicken/fish/meat) out of the freezer?" Then I'm left to my own devices to figure out what to do with said meat when I get home sometime between 4:30pm and 6:30pm. It's not the most efficient way to operate. 

In an attempt to make better choices (i.e. not resort to eating cheese fries on Friday night) I've brought back the meal plan. I've also brought back my commitment to exercise. I have a triathlon coming up in 8 months and I need to get my head in the game. I think a big part of having the energy to exercise lies in eating good food. 

Enough chatter. What am I eating this week?

Breakfasts: the usual - 2 eggs and a veggie plus my superfood shake made with almond milk.

Lunches: a new plan of attack here. I'm making a big batch of tuna salad (tuna, mayo, mustard, an apple, shredded carrots) to eat in lettuce cups or over a salad. 

Snacks: almonds, fruit, raw veggies (cukes, carrots, peppers) & guac, or 1/2 an avocado with salt and pepper.

Dinners: taco salad, shrimp over zucchini noodles, shredded BBQ chicken, Tuesday night chicken, Thai beef stew, and Italian sausage ragu

Fortunately the dinner situation is a little less desperate this week because I'm only working 2 days and am done with my clinicals so I'll be home the rest of the week. A VERY welcome break. While I'm enjoying this break I'm going to be practicing prepping lunches for the whole week so that when I go back to school at the end of the month I don't have to think about it when I get up in the morning. 

drink more water

It's no secret that we could all probably stand to drink more water. The Institute of Medicine recommends that men should be consuming about 3.7 liters (125 ounces) of water each day and women should have 2.7 liters (91 ounces). This isn't too far off from the standard 8 cups a day recommendation, except this one is actually backed up by evidence. They also say that about 80% of this comes from drinking and the other 20% generally comes from food. This recommendation does not account for people who are active or live in hot climates. 

Obviously everyone is a little different in their needs, but aim to drink about 80% of the recommended intake. If you are active I would aim for 100% and consider the extra you get from food a bonus! If you are thirsty, drink more. 

Here are some tips to help you get more water in your body so you can feel and look better! Water is essential to almost every process in your body, so make sure you give it enough!

• If you drink soda (which you shouldn't), make sure you have had at least 4 glasses of water before you allow yourself to drink a soda. 
• Drink a glass of water at transitions during you day - when you get up, before you leave the house, when you get to work, before you eat lunch, when you get back from lunch, before you leave work, when you get home, and before you go to bed. 
• Make it easy by having a big water bottle near you throughout the day. 
• Keep track. Make yourself a chart with boxes to fill in or check marks. There are even apps that will help you track your intake (I use the FitBit app). 
• Freeze fruit to use as ice cubes. Frozen lemon, lime, or orange slices will not only keep your water cold but also give it a little flavor and some electrolytes. 
• Make it a competition. Have a contest in your office to see who can meet their daily water intake goal. Have prizes or just allow the winner bragging rights. Make it last all week for a bigger challenge. 
• Drink a glass of water before you have a snack. People often mistake thirst for hunger. If you are still hungry 15 minutes after drinking the glass of water, then have a snack. 
• Have a cup of (decaf) tea to mix it up, especially in the winter when it's cold out. Caffeine is a mild diuretic so drinking caffeinated beverages is actually counterproductive to hydrating yourself. 

How do you make sure you get enough water every day? Leave me a comment and let me know your favorite tip for getting enough!

leftover chicken salad

I’m big on the un-recipe (throw some stuff together and call it a meal). People always ask me for my recipes for dishes and my response is often “just throw some of x into a pan with y, season and cook.” I realize this doesn’t work for everyone and that some people feel more comfortable with actual instructions. My mom is a throw some stuff in a pot and call it dinner kind of cook and I grew up cooking with her so this unstructured approach doesn’t scare me.

One of the reasons I like to cook something delicious for dinner every night is so I have something delicious leftover for lunch the next day (I'm currently struggling with lack of cooking mojo, so there's been a lot of chicken...because it's easy). Sometimes I’m stuck with the same delicious thing day after day, or something that turned out to be only moderately delicious but the leftovers still need to be eaten. Enter repurposed leftovers!

Chicken leftovers are sometimes a challenge. A whole chicken can feed two of us lunch for the better part of a week, so it’s nice to find other things to do with the leftovers besides eat them plain. Here’s a tasty recipe for repurposed chicken leftovers. You can use any kind of cooked, leftover chicken to make this. I wouldn’t add sauce from a saucy chicken dish, but if you pull out the chicken and use it sans sauce the extra flavor will only make it more delicious.

Leftover Chicken Salad

// grain-free // gluten-free // paleo //

Ingredients:

• 1 small head romaine lettuce, chopped
• 1/2 cucumber, sliced
• 1 carrot, grated
• 2 cooked beets, chopped
• 1/2 avocado, chopped
• 1/2 cup leftover chicken, shredded or diced
• 1 tablespoon mayo
• 1 tablespoon mustard (or pesto!)
• salt and pepper to taste

Preparation:

1. Mis chicken, mayo, and mustard in a bowl.
2. Put the veggies on a plate or in a bowl. Top with chicken mixture
3. Top with a drizzle of olive oil and some balsamic for a little more flavor. Enjoy!

whole30, round 2

I posted on my other blog that I'm going to be doing a Whole30 group on Facebook starting June 1. You can read that post here, and follow along as I talk some Whole30 basics. 

I did my first Whole30 almost a year ago and have since failed at doing another one despite multiple attempts. This time, I'm bringing my friends along for some accountability. I figured what better way to kick off triathlon training than to do something that I KNOW will make me feel good. Genius! 

If you are interested in joining me leave a comment, send me an email, or catch me on Facebook. 

menu: week of january 5

The menu for this week comes mostly from my cookbook collection...which is unfortunate for anyone who doesn't live in my house.  However I bet if you did a quick google search for any of these, you could probably find something similar without much trouble.  

Monday: Ginger Garlic Beef & Broccoli + cauli rice

Tuesday: Indian Spiced Turkey Burgers + Balsamic Glazed Mushrooms

Wednesday: Roast chicken + mashed cauli

Thursday: Spaghetti Squash Bolgnase 

Friday: Curry Friend Fish + roast broccoli

Saturday: Bison meatballs with balsamic + mashed cauli

Sunday: Leftovers

I'll also be making some homemade sausage patties (with italian seasoning and green apples) for breakfasts this week.  

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I'm starting a program this week called the 21 day sugar detox.  My purpose in doing this is to 1) eat less junk.  When you eat real food, it's surprisingly easy to justify treats because they're real food, right?  I feel like I ate a lot of junk over the holidays and just need to refocus and recenter.  2) feel better.  I hope to write more about what's been going on with me health-wise lately, but I just haven't found the right words yet.  At this point I can say that I feel lousy (tired) a lot of the time and I want to feel better.  I have attempted to start a new round of Whole30 several times since my first one and just haven't been able to get in the groove, which tells me that I really need to do it. I feel like this program might be a little easier for me right now.  

Also, you definitely don't need any sort of program if you don't want it.  Just set goals and do it.  For some reason I find myself needing a little more support right now, which is why I chose this route.  The FB group is awesome as are all the online resources.  I've been in a food/cooking rut so I'm hoping all my new 21DSD friends can help get me out of it!

feed your brain

If you are committing to a healthier lifestyle in 2015, here's something to get you started...

This podcast is an interview with Dr. Perlmutter, the guy who wrote the book Grain Brain.  He's a practicing neurologist and has a lot of knowledge and practical experience in treating people with neurological disorders.  This is one of the most fascinating interviews I have listened to in a long time.  He presents some extremely good reasons to stop eating gluten, sugar, and most carbohydrates as well as some very interesting research and information about how adding the right fats into your diet can actually reverse some of the disease processes that many claim are caused by fats.  

I think one of the most interesting things was the discussion about how gluten sensitivity is present in almost 70% of the population but that it hardly ever manifests itself with GI symptoms.  Most people who have a neurological disorder test positive for gluten sensitivity.

I definitely don't believe that a low-carb diet is right for everyone (especially
if you are an athlete), but I do believe that a diet low in junky sources of carbs is right for everyone.  Carbs should come from starchy veggies not grains.  I feel the same way about sugar.  Skip the OJ and eat and apple instead (drinking a glass of OJ is like drinking an entire can of Coke).  

Protect your brains friends!  

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Here's a link to the article Dr. Perlmutter cites from the New England Journal of Medicine of the low-fat vs. low-carb, moderate fat diet and the effects on weight loss and cardiovascular health.

thoughts on eating well during the holidays

This holiday season has probably been the best for me in terms of not falling off my totally made up nutritional wagon.  I attribute this to my new job, a better grasp on what works for me, and a more laid back attitude about the whole thing.

It's important to not beat yourself up over any dietary indiscretions that may occur.  It's not the end of the world...and no, it doesn't mean that you have to start all over...you simply just move on. 

In a recent interview on the Balanced Bites podcast (my source for witty banter and good nutritional advice) Robb Wolf talked about how most people have the 80/20 rule all wrong.  Rather than striving for 80/20 you should strive for 100% and be fine with coming out 80/20.  If you only strive for 80/20, you might come out 60/40 or worse...so strive for perfection and don't beat yourself up if you never get there.  

I've been sticking with what I know works for me...and paying the price when I don't.  We often get lunch brought to us at work, which is great, except I've broken up with gluten, and lunch is often full of sandwiches and pasta.  Last week there was salad, potatoes, and fruit which I ate.  However, I did not read the ingredients on the salad dressing and paid the price with a stomach ache for the rest of the afternoon.  

With sweets and treats around sometimes it's really hard to pass them by.  Fortunately, I've been too busy to spend much time lingering in the break room around all the goodies.  However, when I do drop in, I save myself for the really good treats. I pick all the dark chocolate out of the boxes of chocolate, which is time consuming and self limiting.  On Friday last week I did eat one too many salted caramel chocolates (not dark chocolate...but so good!) but then I got over it and moved on.  

Another way to combat treats is to make your own.  This is especially useful if you avoid gluten and you are up to your eyeballs in cookies at work.  Make some tasty gluten-free, cookies and bring them to share.  Need ideas?  Google any sweet treat and add "paleo" to it and you'll find some less bad alternatives. 

I've also been making extra tasty food for dinner (and leftovers for lunch) so that I actually look forward to my meals and don't think about snacking in between!  

Happy Holidays!

sausage + veggie saute unrecipe

I've deemed this an "unrecipe" because it can made with whatever you have around.  

Saute an onion until it was translucent and the add a chopped red pepper, two handfuls of green beans cut into thirds, and diced zucchini and cook until everything is starting to get soft.  

Cook mild Italian sausage in a separate pan and ad it to the veggie mixture.

While the veggies are cooking, roast a spaghetti squash.  When the squash is done, spaghetti it (i.e. scrape out the insides with a fork).

Mix everything together and add Sunshine Sauce.  Eat and enjoy!

You can use any veggies or any meat that you have and it will be just as delicious...and you can eat it every night as long as you change up the veggie/meat combo (keep the sauce though, that's the best part)!

When making an unrecipe such as this, it's important to keep in mind the order in which you should add your veggies so nothing gets overcooked.  The things that have to cook the longest go in first.  In this case it was the onions, then the peppers and green beans, and then the zucchini at the last minute.  

Other tasty veggies ideas:
mushrooms
tomatoes
greens (kale, chard, or collards)
asparagus
baby bok choy

menu: week of december 15

Here's what we are eating this week...

Monday: 4 Layer Beef & Bacon Casserole (from The Paleo Kitchen Cookbook)

Tuesday: Balsamic Chicken + mashed cauli 

Wednesday: Spaghetti Squash Bolognese (from The Practical Paleo Cookbook)

Thursday: Salmon + veggies 

Friday: Greek Chicken Skillet + roasted SP

Saturday: Lamb Pie 

Sunday: Leftovers?

I managed to waste most of my Saturday again and therefore will not likely get much food prepped for the week today.  At the very least I want to cook the spaghetti squash for Wednesday and make the mashed cauliflower and sweet potatoes for Monday's dinner.  

Have a great week!

ginger + cauliflower soup

If you aren't a fan of cauliflower, this soup is still worth a try! John asked what I was cooking while I was making this and when I told him he said it sounded terrible. When it was done, I made him try it (he obviously trusts me a little too much) and he said it was "not bad."

The carrots and the ginger give it a slightly sweet flavor with a little bit of zing. If you like more zing...add more ginger!

And you definitely can't taste the cauliflower!

**This recipe is modified from Melissa Joulwan's Golden Cauliflower Soup.**

Ginger + Cauliflower Soup

// grain-free // gluten-free // dairy-free //

Ingredients:

• 1 large head cauliflower
• 1 tablespoon coconut oil
• 1 medium onion, diced
• 2 large carrots, diced
• 2 cloves garlic, minced
• 1 inch piece fresh ginger, peeled and minced
• 2 cups beef broth
• 1 cup water
• 1 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1/2 cup canned coconut milk

Preparation:

1. Wash, core, and coarsely chop the cauliflower. Set aside.
2. Melt coconut oil in a large, pot over medium-high heat. Add onions, carrots, and garlic. Stir with a spoon and cook until they’re soft and golden, about 5 minutes. Add the chopped cauliflower and ginger and cook until beginning to brown, about 5 minutes.
3. Add the broth and water, bring to a boil. Reduce heat to simmer and cook, covered, until the vegetables are very tender, about 45 minutes.
4. Working in batches, transfer the cauliflower and some of the broth to a blender or food processor. Cover the top with a dish towel to protect yourself from splatters (or the lid if it will allow for steam to escape), and purée the cauliflower until smooth, adding more broth as needed.
5. Pour the purée back into the pot and add the salt, pepper, and coconut milk. Stir to combine and heat through. Serve immediately or store covered in the refrigerator. To reheat, warm the soup over medium-low heat until heated through.