Sobel Wellness

As I write this I have finished my dietetic internship and am studying for the RD exam. Very shortly I will add nutrition counseling to my practice in New York State and be able to take on private clients. I will slowly be registering with insurance carriers so that I can accept your insurance either with or without a referral from your doctor.

Until then I am always cooking and teaching. This week I started thinking about sustainability, meat production and tastier vegetarian meals. While I am a huge fan of turkey chili and grass fed beef stew, I find that taking a
“meat vacation” is sometimes important for my health, energy levels, training and the earth. I’ve seen some research that if we all just laid off the meat one day a week we’d be doing so much good for the planet.

I tend to believe that the sustainable sources of beef, chicken and fish I usually buy isn’t hurting anyone, but for cost reasons, I can’t always get that stuff, so I’d rather lay off than touch the industrial stuff. Just like we are what we eat, so are the animals we eat. The thought of eating a sick animal that can’t turn around in its pen and is therefore loaded with saturated fat (think about if you were confined to a small space and couldn’t move around) doesn’t sound all that appetizing. Instead, I’m willing to pay a bit more for an animal that roams free on pasture and isn’t fed a diet that makes it sick.

So, perhaps all of us can learn something here. Eat a healthy diet, feel better? It just seems like a no brainer. Today, I’m feasting on a curried quinoa with chick peas, kale and lemon/tahini. Its super simple to make. Just boil the quinoa for ten minutes in a bit of vegetable broth (2:1 ratio – broth to quinoa). In the last few minutes of cooking, toss in chopped or hand torn kale. Let is steam up in the last bit of cooking. Add canned (organic of course) or cooked from dry chick peas. I seasoned with a bit of sea salt and I made a lemon tahini tressing – lemons, tahini and water – real simple). I love cilantro, so I chopped some up and added it to the top. Delicious. I’ve got some sockeye salmon to make tonight.

Keep it real, keep it healthy. Let me know if you need some nutrition counseling.

The holiday season is definitely upon us.  The music, the bargains and most of all the food. Its everywhere. Tuesday there’s an office party, Wednesday a holiday party at your kid’s school, Thursday your Aunt Meg is testing her new fruitcake recipe and needs you to sample…whatever will you do?

Well for starters…you can be equipped. The first thing you want to do is never go to any kind of party hungry. Always carry a snack in your bag. My favorite pre-party snack is a handful of almonds and a small apple or pear. I fill up on these two items so when I go to the party I am not tempted by all the yummy delights. So what do you do when you get to the party. First things first, drinks!

At a party with an open bar, we all tend to go a bit overboard. Here are some tips to stay true to your waistline.

1) Avoid eggnog – its basically heavy cream, eggs and rum. Yes, its delicious, but would you ever consume those ingredients on their own. Just say no. Taste it – maybe a teaspoon full and then say no.

2) Do have a mineral water, Pellegrino, Perrier or something clear and fizzy. Ask for a lime so you feel like you are having a gin and tonic – but no one has to know.

3) A glass of red or white wine usually has about 45 calories. Stick to one if you must.

Appetizers:

1) Avoid anything fried, creamy or in a blanket

2) Go with fruit, vegetables (with just a little dip!) and 1 square of cheese. If there’s a veggie tray feel free to load up on the veggies and stick to healthy dips like hummus.

Meals:

1) Avoid fried foods at all costs. Especially deep fried foods.

2) Grilled meats or fish are still going to have way more oil that you would use at home but are better than the fried stuff. Stick with a small portion and see that your plate is 1/2 salad or vegetables if you are at a buffet.

Desserts:

1) Feel free to have dessert – but make it small and share it. Make sure dessert is really really worth it. If you love chocolate cheesecake – then go ahead…but if its a boring, somewhat stale cookies – save yourself and order fruit instead.

Stay away from that chocolate fountain!

Check back for new holiday recipes and information about Sobel Wellness in home party planning services for your holiday party needs.