Here is one my family’s new favorite dinners: Potatoes, Sausage, and Vegetables roasted on a sheet pan.
Why I love it:
One dish meal
Can use leftovers
Everyone loves it (one of the few meals we all love)
Here’s how to do it:
Wash and cut into bite-size pieces your favorite potatoes and vegetables (white potatoes, sweet potatoes, new potatoes, green peppers, red peppers, broccoli, asparagus, onions, etc.). Toss the potatoes and vegetables with olive oil in a large bowl. Spray a sheet pan with non-stick spray. Spread vegetables and potatoes evenly on the pan. Sprinkle your favorite seasonings on top: kosher salt, pepper, garlic powder, etc. Dice your favorite sausage (deer sausage, chicken sausage, pork sausage, etc.) into bite-size pieces and sprinkle over the vegetables. Roast in the oven at 425 degrees until the potatoes are soft. Serve with fruit and a glass of milk on the side. Yum!
A few months ago I was outside with my 2 youngest daughters
and we started talking to someone walking by.
My little ones were probably enthralled with the person’s dog. But anyway, out of the blue, my 3-year-old
said, “This is my mom and she loves chocolate.”
I started laughing at the randomness of this comment and have thought a
lot about it since. Yes, both statements are true. I am
her mom and I do love chocolate.
Why do I bring this up?
Because I think many people have the misconception that my being a
dietitian means that I don’t eat sweets and only eat healthy foods. Some people think my kids never eat junk food
and we must not have any candy or chips in my house. This is not true! I want to write about this today so you can
see that I am just like you…I love chocolate and my husband loves chips. I have kids that love junk food and candy
(and they like some vegetables and nutritious foods too). I crave desserts just
like you and want chocolate when I’m stressed out. At various times in my life I have worried
about my weight and health and been on both sides of the dieting spectrum. I know what it’s like to hate your body and I
know what it’s like to love your body.
And not only have I been through it, I’ve seen hundreds of my clients go
through it as well.
I am here to share with you today, that you can break through whatever bad eating habits you have, poor body image, dieting scars, etc. You can find the middle ground between health and “eating whatever you want.” I’ve done it, my clients are doing it, and you can too. It feels so amazing to feel comfortable in your own skin, to eat nutritious foods most of the time, and include the sweets/treats/junk foods a little of the time. It’s so rewarding to go to the doctor and get a good report on blood work, realizing that you can do it! You don’t have to be in the gym for 2 hours every day (but it’s OK if you like that) and eat only chicken breast and broccoli (it’s OK if you like that too). There is way more to life than just that! We can love chocolate (or French fries, or chips, or anything else) and still feel good in our bodies, be healthy, and live well.
Will you give me a chance to show you that eating what you love AND meeting your health goals is possible for you too? Simply comment on this post and I will put you on my waiting list for new clients.
Do you feel like it’s impossible to eat out and still stick
to your diet? I know many of my clients do.
(And remember when I say DIET, I don’t mean some crazy, fad diet. I’m just referring to the way you eat.)
I’m going to share a simple trick with you for staying on
track while eating out. Because after
all, who doesn’t like to eat out?
Especially during the summer!
In your mind, divide your plate in half. Order a meal where half of your plate is fruit or vegetables. Then imagine a quarter of your plate. Order meat or protein that will fill a quarter of your plate. Last, imagine the 4th quarter of your plate and order a starch (bread, tortilla, pasta, rice, potato, etc.) that will fill the remaining quarter of your plate.
Obviously, most restaurant meals will not naturally fit this
plate. Just do your best to tweak your
meal into this plate idea by sharing a meal or taking some home for the next
If you need more ideas for staying on track, join me at my next Master’s Group class. You can attend your first month for free. Send me an email to be put on the invite list @ email@example.com.
Please share: What’s
your favorite meal when eating out?
One of the quotes I love to share with my clients is:
“A journey of a thousand miles begins with a single step.”
No matter what kind of goal you have: financial, health, dream vacation, etc., it begins with a single step. A baby step, as I like to call it. It’s easy to get overwhelmed when we look at the big picture: pay off the car, lose 100 lbs, or go on a cruise. I’ve noticed for some people it seems so daunting that they don’t even try. That’s when it’s time to break it down into manageable steps.
First, take out a big sheet of clean, white paper (or your favorite color) and jot down all the steps you need to take to reach your goal. Second, choose the very first step that must be done. Third, do it! The first step doesn’t have to be big. The best part of taking a step is that you are moving towards your goal, which helps build your confidence. Then the next day, take another step, and the next day another one, and another one until you’ve done it!
You’ll find as you take baby steps day after day, your
confidence will improve, your overwhelm will decrease, and you will feel
Please share: what baby step are you going to take today? Comment below or on my Facebook page.
Do you have a go-to food or activity that numbs you out after a long day or an emotional event? C’mon, be honest: is it scrolling through Facebook, playing a game on your phone, or grabbing a bag of chips? If you’re an emotional eater, then you can relate. What are those foods you gravitate towards when you want to feel better? Chocolate? Ice cream? Bread? If you know what I’m talking about, chances are you also feel guilty about eating these foods. Well, I want to take that guilt away and instead teach you what these foods are telling you.
Your body has an amazing and insightful secret to share
When you reach for food and you are not physically hungry, it’s telling you “Something’s wrong!” It’s shouting at you to stop and listen.
It’s so common to plow through your day without ever
stopping to listen to your body and see what it needs. So, when you are craving food, think of it as
a red flag. Your body is saying, “Did
you forget about me? Something is wrong
and I want you to fix it.”
Next time you find yourself reaching for your go-to food,
notice is for what it is (a cry for help) and take these steps:
Do a head to toe scan to find any areas of pain or discomfort. Do you have a headache? Are your feet hurting? If so, do what you can to alleviate the pain or discomfort.
If you find no obvious pain or discomfort, examine your feelings. What are you feeling? What triggered those feelings? Did you have an upsetting interaction with a co-worker? Are your kids stressing you out? Are you mad at your best friend? Once you find the source, do what you can to fix it (that doesn’t involve food).
This is a learning process. It’s important to be patient
and compassionate with yourself as you learn to work through difficult emotions
and events. But you can do it! I’ve seen others learn how and I know you can
If you need help applying these steps, check out my programs to see which one might be a good fit for you.
In the meantime,
please share: what are your go-to foods and why?
know this is a personal question, but how do you feel about your body? What do you think when you look in the
mirror? Are your thoughts positive or
negative? What do you think when you see
models and celebrities? Do you envy
their slender bodies or do you think that you would not want to work as hard as they do to maintain that shape? How do
you feel about your relationship with food? Is food the enemy? Take a few minutes to think about these
questions, or better yet, discuss with a friend or write them in your journal.
about these questions can be eye-opening for some or painful for others. I bring this up because my goal for all my
patients is to accept their bodies where they are. Next time you are in a crowd of people,
notice the vast difference in our bodies.
No one person is the same and that’s what makes us unique. Life would be
boring if we were all the same height, weight, and shape.
you think that everything you see in magazines and TV is real? You would be surprised how some of what we
see is not real. Illusions are created
by the power of technology in the hands of the beauty industry who wants us to
believe that we are not good enough as we are (so we will spend money on their
beauty products). This illusion of
beauty and “perfect” bodies are all around us. So much that we don’t know what
reality is anymore. Want to know what reality is? Go to the mall or other public place and
people-watch. Reality is every day
people in all shapes, sizes, and colors; real people with real struggles and
real lives. In my Stop the Food Fight
class I’ll be showing you a few pictures of air brushed celebrities that will
surprise you. I know we can’t change the
media and beauty industry, but we can change ourselves. We can remind ourselves and teach our
daughters and sons that what we see in the media is not always real. Beauty has nothing to do with your weight or
body fat percent. It’s all about what
kind of person you are.
hope is that you can get to the point where food is not the enemy and your body
is not the enemy. You can do that by
what I call, “Stopping the Food Fight.”
That means you learn to accept the diversity of our body shapes, just as
you accept the diversity of nature. And
second you learn to nourish your bodies by honoring your hunger and fullness.
How do you do that, you may wonder?
Keep a food log of when you eat and WHY you eat. Notice how the foods make you feel.
Consciously observe the people around you and say positive things about their
bodies (not out loud!) and your body (you can say them out loud!). This is a gradual process that I love to take
my clients through.
If you need more help with this and want to discuss this with like-minded individuals, join me for my June Master’s Group where we are learning to “Stop the Food Fight.”
In the meantime, please share: how do you feel about your body?
I love to dream big. How about you? It’s fun to day dream about all the wonderful things to accomplish or places to go. Most of us don’t have any problem dreaming big. It’s the execution that gets us! Life gets busy, we plug along another day without getting closer to our dreams.
What are your
dreams? If you are like most of the
people I meet with, your dreams include feeling great and living a long, full
life; being around to see your grandchildren grow up; traveling; and enjoying
life. So I want to know, what are you
doing today to make that happen? If we
don’t take at least one step towards our dreams every day, life might pass us
I love helping my
clients get closer to their dreams! But
it doesn’t happen without having a “plan and a deadline.” It’s so fun to take those dreams and turn
them into realistic and personalized plans.
I’m a big planner and have been since as long as I can remember. I started at a young age with goal setting and
planning. At first they were far-fetched
goals like “don’t fight with my sister” or “practice the piano every day.” But as I learned about effective realistic goal
setting and making specific plans, I started achieving my goals. For example, when I learned to plan exercise
into my day, make a weekly menu, and have strategies for overcoming emotional
eating, I became successful in managing my health. And that’s what I want for you too.
How do you start, you
Step 1: First write down one dream you have in relation to your health.
Step 2: Brainstorm the steps that you need to get there.
Step 3: Choose one step to start with.
Step 4: Set a deadline and a plan for that step.
If you need help with making your plan, watch this video and then contact me so we can talk about how my programs might help you.