J.E.R.F. Pinky swear it does not involve cauliflower

J.E.R.F.

 

Today’s nutrition tip is brought to you by the acronym J.E.R.F. – Just Eat Real Food. There are a million ways to spin off of this word (and the relative term real) but the direction I am going to is with ‘pseudo’ foods. Bare with me … I promise you don’t need to eat cauliflower to feel the love.

 

Last week I posted this silly quote on social media:

 

cauliflower

 

And while it definitely made my chuckle – it also made me realize just how many foods we come across on a day-day basis are foods that have turned into things they really are not:
    1. Cauliflower pizza
    2. Cauliflower tots
    3. Cauliflower rice
    4. Mashed cauliflower
    5. Noodles made from zucchini, carrots, butternut squash
    6. Coconut ice cream
    7. Riced broccoli
    8. Impossible burgers– non-meat burgers that ‘bleed’ beet juice
    9. You get my point here 🙂

Cauliflower pizza IS NOT pizza.

And truth be told most versions don’t even remotely come close to the real deal pizza. In all honesty, most cauliflower pizza is not EVEN that much healthier. The crust is generally made with cheese, eggs and more cheese. I have nothing against cheese or eggs– but when you spec it out most can clock in just as high in calories as regular pizza depending on the toppings.

 

I love zoodles every. once. in and a while.

Of course they are a vegetable high in fiber, nutrients and vitamins and minerals. But what is wrong with having real pasta every once and a while? Yes – I know the carbs. But say you really love pasta why not just have the real deal occasionally in small amounts?

 

Riced broccoli — first of all have you tried it? It tastes just like broccoli! But are you surprised. Likely not because it IS broccoli.

 

Anything vegan trying to resemble meat – my only question is a big fat WHY?

Why not just eat real meat if that is the flavor, texture profile you are going for. I can only get away with saying that because I was a vegetarian for 10 years, a vegan for 2 years and a raw vegan for 1 year. I also used to have long dread locks and lived in Costa Rica – so go figure! Now I eat meat – love it – and often I am embarrassed to tell you that I used to eat something called “tuno.” No that is not an expensive Italian tuna in a high grade olive oil. Tuno was a ‘fake’ vegetarian based “tuna” that came in a can and smelled like tuna. Wicked gross.

 

Bottom Line

 

My point here is don’t eat foods because you feel like you have to. If you love riced broccoli then … rock on with your bad self! But don’t feel like you have to love it and convince yourself it tastes like rice. Because it certainly doesn’t! Also remember – you don’t have to be anyone or anything you don’t want to be. So why should your food be any different?

 

You don’t have to eat cauliflower pizza and ‘pretend’ it is delicious. Why not just head down to Modern Pizza once a month and tear it up? (When you do might I suggest the Veggie Bomb with hot cherry peppers!)

 

Furthermore, you don’t have to kill yourself and do a Whole-30 and deprive yourself of dairy when you love cheese. What are you going to do after you the 30 days? Will you never. ever. ever. return to eating your favorite food group? Survey says – I think not my friend! So why torture yourself and take something out of your diet you love. We have to be realistic with our food choices. If not then behavior change becomes unsustainable and we crash and burn every single time.

 

You see pizza, tater tots, rice and pasta are NOT the enemy. It is the way we abuse these foods and our relationship with them that makes them unhealthy.

 

Love yourself enough to eat the real deal

 

Do you think eating pizza or cheese for that matter will completely derail all your hard work? Hardly. Eating them every day – highly likely! But occasionally eating the foods you love — you know the ones that puts a smile on your face — should be part of your lifestyle These foods are not something you should try to replace. Because you and I both know there is absolutely no replacement for great REAL high quality food.

 

See part of the cool thing about the food we put into our bodies is that for many of us it is one the few things in life we can control. So why not make a pack to yourself that you are no longer going to eat something just because you feel like you should. You are no longer going to feel bad because you just don’t love spaghetti squash. Instead you are going to have a small serving of the real deal with some awesome sauce and homemade meatballs and call a night. You are not going to feel bad. You are not going to feel like you failed. Instead, you are going to be proud that you made a conscious decision to eat real food that made your little heart sing.

 

I wanted to leave you with some parting words

 

cauliflower

The PCOS Dietitian’s Three Killer Tips to Grocery Shop Like a Champ

 

I hope you are having an all-star start to your week. Coming off the weekend is alway tough. However, there is no day better than Monday to get back on track. It is time to shake off the Monday blues and bring your focus back to healthy eating. Your first stop – the grocery shop. Today I am here to provide you with my three absolute BEST tips to grocery shopping like the champ you are. Put down that grocery store hater-ade and grab yourself a cart. Things are about to get fun!

 

 

grocery shopping tips

Grab a cart and get your shop on 🙂

 

 

I ♥ to grocery shop

 

Grocery shopping is pretty much one of my favorite past times. I guess you could even call it a hobby of some sort! Anyone who knows me – knows I love grocery stores. No matter where in the world I might be I am constantly on the look out for grocery stores so I can check out the latest and greatest food finds.

 

However, with that being said shopping aimlessly is never a good thing. BAD things happen in grocery stores for Amy Plano when she does not have a plan. And I can only imagine the same goes for many of you! Please tell me I am not alone?

 

So today I am going to rattle off some of my top ticks for staying on track with your diet at the grocery store. I know none of these are new concepts to you. However, if you are like me, I can ALWAYS benefit from gentle reminders on how to improve my behavior.

 

 

Game plan it on Friday

 

 

I have a rule for myself on Friday afternoons. I cannot leave until I have written down at least two things I am cooking for dinner for the up and coming week. For the other meals I fill in the blanks with leftovers or go-to meals. Easy ones like baked chicken thighs or flank steak on the grill rounding out with some Trader Joe’s frozen veggies. However, I must have two concrete (not made up in my head as I have a tendency to do!) meals that I commit to making before I walk out the door. No ifs, ands or buts about it. That way when I go to the grocery store I am exciting about what I am buying.

 

 

 

I generally just pull up my Pinterest board called “Dinner” (yes – super original) and see what looks interesting and is hopefully in season. Here is the link for my dinner board in case you need some inspiration. Once I have identified the recipes I jot down the ingredients I will need in my spiral plain Jane notebook. This when I go home I know what I need and can compare it against what foods I already have.

 

 

 

A typical entry might look like this:

 

 

Monday: Baked chicken thighs, Trader Joe’s frozen sweet potatoes & broccoli

Tuesday: Egg Roll in a Bowl

Wednesday: Sushi

Thursday: Crock Pot Chicken Chili

Friday: Low Carb Chicken Quesadillas with cabbage lime slaw

Saturday: Out

Sunday: Flank Steak, Baked Potatoes and Salad

 

 

It is important to note these dinner recipes do not need to be fancy! Nor does your weekly ‘meal plan’ need to be elaborate. People get wrapped up in the semantics. They say to themselves I don’t know what to make that is healthy. Come on. You know what is healthy and what is not. You do not need me to tell you day-day what you should eat. These meals should be something everyone enjoys and resembles something relatively healthy. Depending upon your family the term relatively healthy likely means different things. But don’t sweat the small things.

 

 

 

Just write it down – the very act of writing things down help sets you up to succeed. Plan to succeed right from the start.

 

 

food journal

I know you have heard this quote a zillion times – but the message never gets old.

 

 

 

By planning ahead on Friday you will save yourself a ton of stress, time and money at the grocery store. It really puts YOU in the driver seat rather than leaving your meals to chance. So many of my patients do awesome all day with healthy eating. But then dinner rolls around and nothing is planned – so they reach for what is most convenient but not always healthy. They then beat themselves up. By coming up with a plan before the fact this can easily be avoided.

 

 

Because you and I both know when we go to the grocery store with no meals planned – food goes to waste and we come home with food but no meals = no bueno 🙁  It’s like having a closet full of awesome clothes – but no perfect “outfits”. We aint’ got time for that!

 

 

 

Make a list and stick with it

 

 

DO NOT step foot in any grocery store without a list. Okay – I admit I am the worst at this. However, we all need to raise the bar and follow through with grocery list making. Maybe I should start a self-help group for this? Honestly.  I don’t care if you need to scribble the list down on a receipt you find in your purse. You MUST have a shopping list BEFORE you step foot in that grocery store.

 

grocery store

Just write it down – the very act of writing things down sets you up to succeed

 

 

 

Shopping with a list is so critical. Not only does it save money because you are only buying exactly what you need – it also saves you from buying less than stellar foods that were not on your list. By making a list and sticking to it you can get in and out of the grocery store without cruising down every aisle wondering, “Do I need these delicious bourbon pickles from Traders?” – nope not on the list. Move on sista’!

 

 

 

The Type A person in me likes to arrange my list on how the store is set up.  The list often starts with vegetables, then fruit, next protein and ultimately the dairy aisle. That way I don’t need to back track. Also the crazy dietitian in me likes to play a game when I grocery shop. I like to see if I can only manage to shop the perimeter of the grocery store. As it is really in the aisles that most people get into trouble with processed foods. Sometimes I am successful – sometimes not. However, I do make a point to spend more time out of the aisles if possible. But sometimes those Ghost Pepper Potato Chips do call my name in aisle 3.

 

 

Never ever shop hungry

 

I know this one is really a no brainer – but nothing good ever comes of going to the grocery store hungry. I don’t care what you eat – whether it be a meal or a snack – but dear friend please have something! If not everything looks good. You end up buying things that you would have never have even contemplated putting in your cart. If you go astray – always try to J.E.R.F. If you do that – then the damage might not be too bad.

 

grocery shopping tips

 

 

And guess what? If it ends up in your cart – it ends up in your house. And if it is in your house — you will likely eat it 🙂

 

So why not avoid this nonsense all together? Keep healthy snacks in your car. Some suggestions include single serving packs of almonds, RX bars, single serving packet of trail mix, small bags of popcorn, and my personal favorite beef jerky.

 

 

Well my friends that is hopefully motivation on this Monday to get your butt in gear.  Happy grocery shopping and hope to see you at Traders, Shop Rite, Whole Foods, Aldi’s or Costco or any other grocery store in between.

 

 

Need help navigating the jungle that we call the grocery store? Did you know the dietitians at The Plano Program conduct both one-one and group grocery shopping tours? Well we sure do!  Email us us at amy.plano@yahoo.com to sign up.

Hugs & High Fives,


  food journal

 

 

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