What clean eating means to me

Add some more protein, maybe dark chocolate and avocado 

I’d like to think I have a good handle on nutrition news. I may skip some of the endless, depressing political articles but I read the food-related ones. There was an article in the Guardian that I missed and, more than that, I seem to have missed when “clean eating” went from being a descriptor and morphed into a cult.

There are a lot of annoying diet terms. Yesterday, I talked about plant based. Now, let’s tackle clean eating. For me, clean eating is akin to sensible eating. More veg, fewer sweets. More whole foods, fewer packaged items. In my eyes, clean eating isn’t perfect eating, clean eating isn’t unreasonable.

This article on clean eating conflates clean eating with orthorexia. Orthorexia is an eating disorder characterized with an obsessive relationship with consuming healthy foods. I don’t’ understand this, that’s like assuming hydration is similar or ove rhydrating (a dangerous type of hydration). The Guardian piece also makes clean eating seem like a club. Either you’re in or you're out, clean or dirty? If that’s the case, my eating since my kids arrived home would be dirty, I’m out? C’mon. We all have times where we lean more clean and others where the picks or treats are a little too frequent. Find me the person who is 100% clean and I’ll find you issues may more damaging than any French fry or margarita (just examples, not saying they are my favorite friggin’ things) can inflict.

The other issue is Instagram and those without qualifications offering advice. Let’s start with Instagram. If Instagram is real, no houses have clutter, no food is ugly and we’re all off in exotic locations all the time. We all play a role. I like Insta stories as I don’t filter and tend to present less pretty things. The more we all do this, the better. I have a ways to go. As far as credentials. I am not a snob. There are people who are fantastic cooks without culinary school and others who have a ton of knowledge without letters after their names. BUT, I find that when you have someone who only offers advice on social media or blogs they are sharing their story. When you see clients, or have experience beyond your own, you are more conscious of being general.

I’m halfway through my coffee, I don’t think I’m expressing that well. I’d see bloggers and “influencer’s” (talk about annoying terms) posts as inspiration versus prescriptive.

So, that’s that. I’m trying to write and blog more so please let me know if there are topics or articles you want me to address. Off to have my “clean” breakfast. We’ll see if I veer dirty as the day drags on.

Camp Visiting Day: Salmon, Gatorade and Dirt

Proud parents who just might kill you if you touched these shopping bags

My boys have been away for a month. I realize sleep away camp is a fairly Northeastern phenomenon. I have friends who don’t live here or didn’t grow up going away to camp who think it’s strange. I could make the case for how great camp is, to be in beautiful surroundings, doing sports all day long, making livelong friends etc. but let’s face it is strange. For two weeks, Facebook has been abuzz with photos of parents and child at the mid-summer visiting day. In these photos, there are smiling faces and happy families but there’s another part of visiting day and that’s the overhyped one-day chance to see your children that feels somewhere between New Years Eve and prison visitation (not that I know what that’s like).

Dying to ambush parents and see what's in coolers and suitcases, can you imagine?

People ask me all the time if I let my kids have junk. My general philosophy is that I don’t bring things into the house with questionable ingredients but that we have chips, ice cream just quality versions. They say absence makes the heart grow fonder but three weeks without my boys led my heart and the rest of me to Dylan’s Candy Bar. Typically, at a place like Dylan’s, I would look for the best options chocolate most likely or something non-neon. I wasn’t myself though, I was operating under the influence of parental guilt and anxiety and so I bought one child gummy sharks, the other gummy bears and it didn’t’ stop there I threw in a blue Yankee lollipop and stopped for chips on the way home. I can make myself feel better or give you some context and say, in their own way, all parents go nuts but I was willing to break every food rule in the state I was in.

Then there’s the question of camp food. Days before I saw my boys the New York Times ran a story about camp food. Camps, according to them, aren’t serving spaghetti and hamburgers but “cuisine”.  When we arrived, my son was excited to show me the camp’s farm. I was impressed, he told me when he’s hungry he can stop at the farm on the way to his bunk and have a snack like this.

The warm and fuzzy feeling didn’t last, at lunch (salmon and veggies but I was told that they never had that) I spotted something. 

So much for cuisine

My older son was quick to tell me he has only had it two or three times. It’s a pity, he was such a nice nose I’m so sad that’s it’s going to be growing…I may have been away from them for a few weeks but I know when I am being lied to.

As a parent, another of the many strange things about camp is the whole issue of self care. I thought we were good parents, instilling important habits in our children but one of my boys was a mess. Marc said, “I think he’s wearing the same clothes he had on the bus up to camp.” At home, I would’ve been horrified but on this day of rule breaking I ignored it completely. No showers or clean clothes? No problem.

Who says adult females are the only ones with shoe fetishes?

What do you see here? I see roller hockey equipment on a 90 degree day, contemplate what's growing in it, say nothing

So I’m sorry if you expected smiling pictures of my family. If you’re a Facebook friend maybe I’ll post one. I know we took a few. I just find parents waiting at the gate to see their children with suitcases of food, McDonalds shakes (one mom clutched these like it was a family heirloom) and the strangeness of this so much more interesting.

seven hours later, off they go, coolers empty

Did you go away to camp? What kinds of things did your parents bring when they visited? What did you bring this year? What emotions make you break your food rules?
Thank you so much for the amazing response to the Harmless Harvest post, the winner of the giveaway is Amber. We will contact you shortly.

Food Preferences: Why I Love Beets and Hate Broccoli Rabe

On our Foodtrainers Questionnaire we ask new clients “what are your favorite foods (healthy or unhealthy)?” and “what foods do you dislike or prefer not to eat?” Blue cheese, beets, Brussels sprouts, spicy food, cilantro and tomatoes are often listed.  The funny thing is that they are listed as both favorite and least favorite foods.  So, did you ever think about what determines whether we adore or despise a particular food? There are a few theories.

Some feel our food preferences are an evolutionary survival skill. “The senses of smell and taste evolved to evoke strong emotions because they were critical to finding food and mates and avoiding poisons and predators.” A study in the American Journal of Clinical Nutrition gave an example that the preference for spicy foods in certain cultures was based on the protective effect of spices against microbes and food borne illness. What’s sad is that our food instincts or preferences do not seem to be keeping us safe anymore. Instead of detecting artificial or extreme tastes we are now conditioned to enjoy them. I mean, do you get more “poisonous” than diet soda?

There is also interesting research focusing on the diets of pregnant women. The theory is that we are conditioned to like what our mothers ate while pregnant or breastfeeding (brandy anyone?). One study found that the infants of mothers drinking carrot juice during their pregnancies were more accepting of rice cereal with carrot juice in it than those in a control group. We know nutrients pass through the placenta so it makes sense that tastes would too. Yet how do we explain twins or siblings with very different food likes and dislikes?

A Washington Post piece entitled “Our Taste Buds are Just One Reason We Love Some Foods and Hate Others” explained the nature versus nurture side of taste. “Culture often overrides our genes and takes over the mouth’s role as the body’s gatekeeper. Few people immediately like bitter beverages or extreme spices, but many learn to love them through repeated exposure. We often learn to like what people around us like.”  You see this often with children. They initially may reject a food only to eat it the eighth or tenth time around.  And you see tastes changing with time. I grew up disliking salty foods or certainly not seeking them out. Now? I can’t get enough. Does it have something to do with being married to a saltaholic? It might although he doesn’t like mushrooms just because I do, hmn.  

So much of nutrition has to do with what foods are good for us or praiseworthy for their vitamin content. Taste can get lost in the shuffle. At a seminar entitled “Field to Plate” on Tuesday, I learned about an interesting way to think about taste and flavor. Our host, Amanda Archibald presented vegetables in flavor profiles and flights, much like wine. Romaine, green beans, asparagus and celery were in the “Grassy” group. Mustard greens, arugula and watercress were all in the “Spicy” family.  You may be able to guess some of the "Sweet" vegetables that include snap peas, parsnips and my beloved beets. Do you tend to like one of these groups more than the others? Or perhaps you eat some of these vegetables and can branch out to another member of that group. If that’s not up your alley you can return to the prenatal argument and blame your mother for the foods you dislike.

How do you think our tastes are formed? What vegetable family do you like best? And where do you stand on blue cheese, beets and Brussels sprouts?

Market Foodtraining: Bright Sides

As promised, each week this month Market Melissa (Melissa Oshea) will bring you a veggie superstar she feels should make it onto your Thanksgiving table. This one is personal favorite that even made it onto her bio. This week we're talking Brussels sprouts.

Ever wonder where the name came from?  Brussels sprouts were originally cultivated in Belgium and therefore given the name “Brussels.” This is a little strange to us since most foods names do not include the city of origin. When it comes to Brussels sprouts, people can be separated into love ‘em or hate ‘em groups.  Many “hate ums” associate Brussels sprouts with something they were forced to eat as a child and therefore avoid now. However, how you cook vegetables, Brussels sprouts included, can make or break your experience. I’m not saying your mother wasn't a good cook way back when but rather that you may want to revisit certain veggies. John Lennon wanted peace, all we are saying is Give Brussels Sprouts a Chance!

Brussels sprouts are usually sold in small containers but you can also find them in stores still attached to the stem. You won’t find them on the “clean” or “dirty” produce lists (based on pesticide levels), so they aren’t a must to purchase organic. Just make sure to wash them really well to remove any dirt that may be trapped in between the leaves. Brussels sprouts are in season now making them easy to find in stores.

 In terms of health, Brussels sprouts are one of the strongest anti-cancer vegetables. Sulforaphane in Brussels sprouts signals the liver to release enzymes that can neutralize carcinogens. Sulforaphane shows promise with breast cancer as well; it can stop the production of breast cancer cells.  Brussels sprouts are an excellent source of Vitamin C and surprisingly contain Omega-3 fatty acids. With 4g of fiber per cup, your digestive system will also reap benefits from consuming these veggies. Interestingly, there is more protein in these Brussels sprouts, 4 grams, than most veggies, which tend to have 1-2 grams per cup.

While you can steam Brussels sprouts, I think roasting is by far the best and tastiest way to go. Just don’t overcook them, as this will bring out their sulfur content and make them quite stinky and taste rather bitter (hate ‘ems take note). You can store unwashed and untrimmed sprouts in a plastic bag for up to 10 days in the refrigerator.

So for all of you Brussels sprouts haters, try my simple way cooking suggestion and let me know what you think.

•  Preheat oven to 400 degrees F.
• Wash, trim and cut sprouts in half.
• Toss with olive oil and kosher salt.
• Roast cut side down on a baking sheet at 400F for about 30-35 minutes, until tender and slightly browned – remember not to overcook.
• Shake the pan a few times during cooking so they brown evenly.
•  If I ever have leftovers, I like throwing them into a salad the next day or eating them cold as a snack, yes we said snack.

Here are some other recipes that are great too:
Brussels sprout leaves

Brussels sprouts with walnut and lemon vinaigrette (Eating Well)
Brussels sprouts hash (Organic Authority)
Roasted Brussels Sprouts with shallots
Are you a love 'em or a hate 'em? If you're a hate 'em have to tried them as an adult? What is your fave Brussels sprout recipe? What "bright sides" are you serving for Thanksgiving?

Market Foodtraining: Bright Sides

This is a guest post by Melissa O'Shea aka Market Melissa

It’s already November which means Thanksgiving is only a few weeks away. I never understood the logic behind using this day to gorge ourselves with lots of fatty food. Maybe it is because I am a nutritionist, but why can’t we celebrate, give thanks AND be healthy? For those of you who are with me on that, try celebrating seasonal foods with some of these nutritional powerhouses, yet sometimes forgotten veggies. Each week this month we will highlight a veggie we feel should make its way onto your dinner table, and a recipe we think we will be a homerun with your entire family.

 We often find when we’re eating something and can’t figure out why it tastes so good, there are often leeks involved. Leeks are in the allium family, related to garlic, onions, shallots, and scallions. They actually look like large scallions. Leeks are a good source of folate, iron, Vitamin C and Vitamin B6. They also contain flavonoids and polyphenols, antioxidants widely shown to aid in cardiovascular support and prevent of some forms of cancer. All this for only 16 calories in ½ cup, cooked.

When shopping for leeks, look for firm and straight ones with dark green leaves and white necks. Avoid ones that are yellowed or wilted, or have bulbs that are cracked or bruised. The leaves usually have dirt in between them so be sure to wash them well before cooking or pick some up at Trader Joe’s, which are already cleaned and prepped. Leeks have a milder and sweeter flavor than onions and are perfect in soups or cooked in salads, such as the lentil salad recipe below. Leeks are available from fall to early spring, making them a perfect addition to your Thanksgiving table.

Warm Lentil and Leek Salad (Adapted from Vegetarian Times)


Ingredients:

2 Tbsp olive oil

2 leeks, white and green parts thinly sliced

2 Tbsp sherry vinegar

2 tsp whole-grain mustard

1 17.6-oz pkg. cooked lentils (Trader Joe’s has a great one) or 2 cups cooked lentils

1 ½ organic red seedless grapes, halved

¼ cup chopped roasted pistachios

3 Tbsp finely chopped mint

3 Tbsp finely chopped parsley

¼ cup crumbled feta (optional)

1. Heat the oil in a skillet over medium heat. Add the leaks and cook until translucent, about 7-9 minutes.

2. Remove from heat and stir in the sherry vinegar and mustard.

3. Combine the leek mixture with the rest of the ingredients and season with salt and pepper. Top salad with crumbled feta cheese, if using. Enjoy!

Other recipes:
Giada’s Asparagus and leek soup

Leeks with Dijon vinaigrette
Have you cooked with leeks before? What are your favorite leek dishes you’ve made or eaten? What are your favorite fall vegetables?
For more information on market foodtraining or questions for Melissa you can email Melissa@foodtrainers.net or on Twitter @MarketMelissa