Tag: veggies

Posted on in Food and Nutrition, Fruit, Gratitude, Miscellaneous, Parenting

Autumnal Antioxidants

It’s amazing how two days can make such a difference in autumnal colors! I took a picture of one of my maple trees on Sunday and then again yesterday. It was a much brighter red! You can see what I mean on my blog Facebook page.

Right after I took the picture yesterday, Lydia told me what she is learning in science class. She is learning about photosynthesis, cell respiration, and fermentation. She described aerobic and anaerobic processes, simple sugar molecules, and leaf pigments. Soon, we tied this back to our maple tree; as the chlorophyll reduces, all the other colors show through!

Lydia was shocked that I understood and use these scientific concepts several times a week in gut health and general nutrition. I explained that leaf pigments show us the antioxidants represented by their colors and how this carries over to plant foods. I always tell my patients to eat the colors of the rainbow when eating fruits and vegetables. They are helpful for cancer prevention, managing blood sugar, protecting the heart, calming down inflammation in the body, and much more! So, if you have pain or health concerns, consider how you can increase your produce!

Free Raspberries Blueberries photo and picture

Two examples of powerful antioxidants are carotenoids and anthocyanins. Carotenoids are a large family, and beta-carotene is a precursor to vitamin A. It is found in carrots and sweet potatoes, for instance. Anthocyanins are found in red, blue, and purple fruits and vegetables. Think of eggplants, red onions, blueberries, blackberries, and dark grapes. Additionally, green foods contain chlorophyll and other antioxidants, as well as those in the red, yellow, and orange color groups. The darker the color, the more antioxidants. Thus, the blues and greens are among the most nutrient-dense foods on the planet! But, even lighter whites, like onions, potatoes, and cauliflower count!

Plants, such as fruits and vegetables, are nutritional powerhouses! In addition to antioxidants, they also have tons of vitamins, minerals, and fiber. They are low in calories, which means they can help someone lose weight while maximizing nutrients. Just about everyone should eat a wide variety of produce every day.

However, a few people do need to be wise with their choices. Whole fruits and vegetables are typically better than juices because of the fiber. Certain people have chewing difficulties, so maybe they need softer, cooked items. Or, if someone has kidney stones, they may need to reduce those high in oxalates. Some may need to choose lower potassium options, but most Americans simply don’t eat enough fruits or vegetables! Sadly, many people think fruit-flavored cereal or treats, or powdered vegetable supplements are the same.

Free Fruits Fresh photo and picture

I am so blessed that God makes nutrition so practical (and tasty!). Nutrition is not rocket science; much of it is common sense. God made it fun and pleasant to eat His provision. We can eat according to what is in season and save a little money (fresh, frozen, or canned). What grace! But, it can still be challenging since people get confused by what they see or read online. I often have to bust through nutrition myths. 

Anyway, I enjoyed connecting with Lydia on a topic we can both use and understand. I might have “nerded out” a little on her when explaining the glucose and fructose metabolism, but I know she still loves me. 😉

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God, thanks for helping us understand how You made the world, especially in ways that help our bodies. Thanks for providing us with good, healthy food. May we delight in You. In Jesus’ Name, Amen

Questions: What are your favorite fruits and veggies? How are you incorporating them into your meals this season?

Task: Aim to eat the best quality food you can afford across all food groups. Check out this helpful website for ways to eat more fruits and veggies!

 

 

Posted on in Being Gracious, Finding Grace Weekly Recap, Food and Nutrition, Gratitude, Journey of Grace, Kindness, Life is Short, Miscellaneous

Finding Grace #387

You may have seen the acronym GRACE as God’s Riches At Christ’s Expense. Grace is also God’s unmerited favor, or God doing for us what we cannot.

I find grace overflowing with God’s love, joy, peace, blessings, mercy, power, provision, protection, and wisdom. Thank You, Jesus!

Where did I find God’s love and favor—His abundant grace—this week?!

This week went well!

My lawn mower wasn’t working on Sunday. Through a little reading and tinkering, I realized it likely was the carburetor. My neighbor offered to take it in for a tune-up, which was so kind. I called and set it up, and he transported it back and forth. In the meantime, he let me borrow his mower, which was a big help!

We celebrated someone’s birthday at work, which gave us a chance to laugh and connect. I also had a lot of interesting patients, including the one from last week. He seems stable but had some issues with his tube feeding regimen. I worked behind the scenes with the pharmacy since we don’t carry the formula he needed. Thankfully, it all worked out!

On Wednesday, I dropped Lydia off at our church youth group and then went to pick some veggies from a friend’s garden. She was out of town and didn’t want them to go to waste. I picked a zucchini, a few tomatoes, and some peppers. On the way back to get Lydia, I saw two fields of sunflowers, which called my name. I pulled off to get a few pictures, and as I was sitting there, a couple of men drove by. A minute later, one returned to check on me. I appreciated him and did not feel threatened since he never got out of his vehicle. Thanks, Lord!

For Wednesday’s post, I wrote about how friendships are sometimes complicated as we age. They just take more effort because there are more factors involved. Many of my good friends have moved away, so it can be hard to keep putting myself out there when people might leave. Thankfully, Jesus always draws me closer. Furthermore, I aim to be a light wherever God leads me, so I won’t hide away even though that would be easier! 🙂

Today, we stayed home and mostly relaxed. I woke up early, lifted weights, and walked through the neighborhood. It was overcast and I saw some pretty cattails (pic above). Later, I made some fried green tomatoes with my friends’ garden produce! I just added a tiny bit of oil and some Maldon sea salt flakes. So good!

Now, we are enjoying a good thunderstorm. My lawn really needs the water, so I am thrilled. The downpouring rain on my windows means it’s a perfect night for a movie and some popcorn with Lydia!

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These are only a few examples, but God’s grace never runs out!

There’s grace in every situation—we just need to look for it. God promises if we seek Him, we will find Him (see Jeremiah 29:13)!

Posted on in Food and Nutrition, Life is Short, Miscellaneous, Perseverance

Foodie Facts

March is National Nutrition Month, and TODAY is Registered Dietitian/Nutritionist Day!! I have a fairly full day at work, but I look forward to having lunch catered in. 🙂 My manager asked us each to send a random fact about ourselves in preparation for a special event. Here is what I sent her:

“When I was really little (like ages 4-5), I would eat slowly and try to figure out what my food was made of. I would look at each bite and question what molecules they contained (before I even knew what that meant).”

She affirmed that, yes, I put the RD in NERD!  🤓

May be an image of food and indoor

I don’t know how or why I thought about all of that when I was so young. Even so, I recognized corn, green beans, carrots, strawberries, grapes, bread, nuts, meat, and cheese are all very different!! I knew God made everything, and I guess I wondered just how He made such variety!

These days, I do catch myself studying my food on occasion, though maybe it’s to see how all the textures and flavors fit on my fork. I never thought about it before now, but I suppose it’s a way to be mindful. Then, there are days, I have to rush and don’t pay as much attention. Perhaps I should take this throwback to my childhood as a cue!

Nonetheless, I believe God planted that little seed in my life to watch it grow and see what I would do with it. It seems He made me, in part, to serve Him and others as a dietitian.

A couple of years ago, someone asked, “Why did you become an RD?” Here was my response:

“I was born a foodie, fascinated by food and how it all “worked” with the human body from a young age. I thought I wanted to be a physician, but in high school, a dear friend died in an accident. I went to see him on life support. Bedside, I decided that I didn’t want the burden and responsibility of potentially telling someone their loved one was going to die. In my teenage grief, I threw myself into “busyness,” which led me to food and agricultural classes (yay, FFA!). Along the way, I realized food is both Ag and medicine. I also love science, education, cooking, and counseling, so dietetics is a natural blend of so many of my passions.”

May be an image of coffee cup and text that says 'BE KIND WORK HARD EAT OGIUR'

After my husband, Dave, died, I struggled with motivation in several areas. That grief made me question everything. What’s the point of eating well, exercising, and staying healthy when we all end up dying?

Of course, as grief subsided over time, I came back full circle. We can’t prevent everything, but we can try our best to stay healthy and enjoy our lives to the fullest. Taking care of ourselves is so important. No one does it perfectly, but it’s the things we do every day that make the biggest difference. Balance, variety, consistency, and moderation are key.

I am still in awe of how much variety God made when it comes to food. There are hundreds of red, orange, yellow, green, blue, purple, and white fruits and vegetables. Each of them contains different types of vitamins, minerals, phytonutrients, and antioxidants. And that’s just fruits and veggies!

Well, I am confident that God still has good things in store for me. And I know He has a good plan for you, too. We can bring glory to God by living for Him in all we do. It might look different from one season to the next, but we can look for patterns over time and ask God for His input. Don’t give up!

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Heavenly Father, thanks for making me… me! Thanks for filling me with passion and purpose. Help me bring You glory every day! In Jesus’ Name, Amen

Questions: What is a fun fact about you? Can you see God at work throughout your life? How might you live out your purpose today?

Tasks: Check out this fun website about eating fruits and veggies! Be kind. Work hard. Eat your veggies!

Posted on in Finding Grace Weekly Recap, Food and Nutrition, Gratitude, Life is Short, Miscellaneous

Finding Grace #257

You may have seen the acronym GRACE as God’s Riches At Christ’s Expense. Grace is also God’s unmerited favor, or God doing for us what we cannot.

I find grace overflowing with God’s love, joy, peace, blessings, mercy, power, provision, protection, and wisdom. Thank You, Jesus!

Where did I find God’s love and favor—His abundant grace—this week?

This week was bittersweet. On Sunday, my cousin’s twelve-year-old son was killed in a tragic snowmobile accident. Death and grief are difficult under any circumstances, but the loss of a child are unimaginable. Thanks for keeping my family in prayer.

Work went well at the VA and I worked all five days, as opposed to my usual four days. I recently had additional hours permanently approved, so that started this week. I am grateful for God’s provision, and I am happy to go in on Fridays for a part-day now. 

I did not go to Concordia this week, due to some other college scheduling. But, I still worked on some upcoming lessons, graded assignments, and answered emails, etc. It was strange not to be on campus, though!

Today, Lydia and I relaxed somewhat amid all our Saturday chores. I roasted a variety of vegetables and made a mushroom stroganoff that was so delicious! I also made a simple onion bagel with veggie cream cheese, cucumbers, and seasoning. It was a good day to stay inside, and I love being creative in the kitchen!

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These are only a few examples, but God’s grace never runs out!

There’s grace in every situation—we just need to look for it. God promises if we seek Him, we will find Him (see Jeremiah 29:13)!

Posted on in Food and Nutrition, Miscellaneous, Worship

Taste and See: Carrots vs. Cheetos

This week, I worked with a dietetic intern to lead a diabetes support group that meets once a month. The topic was ‘how to eat healthy on a budget.’ As nutrition experts, we often hear that eating healthy is so expensive. I can understand that perspective, but often, there is more to the story.

As the intern and I reviewed our options for the class, I saw a handout I had made a few years ago when I had compared prices of foods in a local grocery store.

In almost every case, the fresh fruits or vegetables in-season were cheaper than junk food.

One comparison still makes me laugh. At the time, a (2.87 oz) small bag of Cheetos cost $1.49 while a (16 oz) small bag of baby carrots was on sale for 99 cents. Woohoo!

While I’m not ‘anti-Cheetos’ and do eat them on occasion, the similarities and differences between these two items are striking. Both Cheetos and baby carrots are around the same size. They are both orange and crunchy. But, they have vastly different nutritional properties and effects on the body.

The bright, shiny Cheetos bag certainly seems more glamorous than the simple baby carrots. On the surface, it is easy to see why the Cheetos are so enticing. They ‘promise’ a lot more fun! However, looks can be deceiving.

With Cheetos, you get a cheap thrill—and not much more. The fake neon powder eventually comes off after you lick your fingers (er, wash your hands)! The long-term cost is more than just financial. In excess, these bright orange puffs will take a toll on your health!

(PC: Frito Lay)

Carrots, on the other hand, bring far more to the table—even if you don’t find them on sale. Their nutritional value is worth any extra cost. They have real nutrients such as beta-carotene and other phytochemicals that protect the body.

It’s physically difficult (or impossible?) to overeat carrots. At any rate, they are low calorie, low fat, low carb, gluten-free, dairy-free, vegan… Regardless of your nutritional needs, carrots are usually a win!

It may seem like a sacrifice to eat wholesome foods. It can be difficult to see an immediate payoff, but the long-term benefits of health and disease prevention outweigh any short-term expense.

While Cheetos are mainly eaten out of the bag, carrots are versatile! To start, they can be eaten plain or with dip and cut in a variety of shapes. Overall, carrots can be found fresh, frozen, or canned and contain similar nutritional values.

Also, carrots can be added to muffins, casseroles, stir-fries, soups, smoothies, or salads. I enjoy them raw, roasted, mashed, steamed, and spiralized, too!

Spiritually, I see a few parallels to our daily life and relationship with God. And while our financial stewardship (aka. keeping a budget) is important to God, the currency of TIME is one we often overlook.

We can spend all of our time doing activities that seem good at the moment but don’t have lasting value. These may include watching television, reviewing social media, staying up late, etc. It may even include reading, cleaning the house, or paying bills.

Some of these things are not only good but necessary. Yet, they, too, have a place. If we neglect to spend time with the Lord, we will soon see the toll it takes.

If we don’t spend quality time with God, we can quickly lose our peace and joy. We may lose our sense of the Father’s love as well. And when that happens, the effect is compounded. If we don’t receive grace and love for ourselves, we surely won’t offer it to others!

With Jesus, we can look forward to good things every day. Even in the midst of trials, we know the best is yet to come. We may not perceive His many blessings, but they are always there. We just have to look for them!

The Lord is not limited to any budget, and He is not bound by time or space. The options are endless because nothing is impossible with Him! Hallelujah!

Following Jesus always costs us something. That will look differently for each of us, but may include offering up our money, our time, or even our attitude! All have immense value when brought with a sincere heart.

Still, each ‘offering’ is well spent and yields eternal rewards! Like choosing carrots over Cheetos, spending time with Jesus is always worth the sacrifice of our time.

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Heavenly Father, thanks for giving us the blessings of health and delicious food. You are so good to us. May we honor You with our choices and our resources. In Jesus’ Name, Amen

Questions: What are your favorite fruits and vegetables? Do you eat the recommended 5+ servings/day?

Tasks: Listen to this song by Paul Baloche. Also, for some healthy cooking tips, check out one of my favorite websites: Fruits and Veggies More Matters

Posted on in Finding Grace Weekly Recap, Little Free Library, Miscellaneous

Finding Grace #78

I love giving God a shout out for what He has done. We don’t do that nearly enough!

You may have seen the acronym GRACE as God’s Riches At Christ’s Expense. Grace is also God’s unmerited favor, or God doing for us what we cannot.

I find grace overflowing in God’s love, joy, peace, blessings, mercy, power, provision, protection, and wisdom. Thank You, Jesus!

Where did I find God’s love and favor—His abundant grace—this week?

This week was an exciting week with lots of momentous events! A couple of neighborhood families gave us zucchinis, tomatoes, blueberries, and sweet corn. Delicious! I’m thankful for good neighbors and all the ways God provides for us.

My aunt and uncle visited from Ohio this week! We went shopping, out to eat, and to the movies with them. It was extra fun for Lydia’s first two days at school. I’m grateful they were here so I didn’t have to come home to an empty house this week! (Going forward, it might be nice…but it’s still an adjustment for me!) It was bittersweet without Dave, but it was also a personal Victory for us and a necessary beginning.

Lydia had a great start at school. She went easily and was eager to meet new friends. She used her new lunchbox and later tried the hot lunch. We took her to school the first day, but then she rode the bus from them on. She jumped off the bus and basically ran the whole way home (down the block). I pray she always has that energy and joy of learning!

This week, Lydia received two little lockets (one pink, one blue), along with other items for school. Just simple little tokens. Then, on the first day of school, to my surprise, she requested a picture of her daddy, Dave, in the blue locket. Later, she said maybe she’d like a picture of me too. ? So, my aunt and I spent some time this week making that happen. Lydia was very excited and has been rotating the lockets each day.

With Lydia at school this week, my aunt, uncle, and I found other things to do. Thankfully, my uncle is handy and was eager to have a project. I recently ordered a little free library online to share my love of books with my community and neighborhood. Praise God, it arrived on the same day as my aunt and uncle! So, he was able to help install the new library. I’m really looking forward to being a library steward!

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These are only a few examples, but God’s grace never runs out!

There’s grace in every situation—we just need to look for it. God promises if we seek Him, we will find Him (see Jeremiah 29:13)!