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Apricot Coleslaw

coleslaw 5I have cabbage coming out my ears! Seriously. our CSA has been giving us multiple heads of cabbage for the last two weeks. It’s awesome, but just too much for two people. My roommate and I both hate to waste food. We would much rather see our local, organic produce go to good use in another household than sit to rot in our fridge or stuff our faces full of the same food over and over again. Another good way to make sure your produce doesn’t go to waste is to blanched and freeze it which would allow you to continue eating local produce past the growing season. You can blanch and freeze cabbage so if this happens to you fear not!

The other way to use up your excess cabbage is in this apricot coleslaw. For the dressing I used Primal Kitchen’s Avocado Mayo but you could substitute with your own homemade version. Not sure how to make it yourself? We have a recipe in the Fall eBook. Subscribe to our mailing list for a copy!

Enjoy!

Apricot Coleslaw

Apricot Coleslaw

Ingredients

  • 1/2 small head of cabbage, shredded
  • 1/2 small onion, diced
  • 1 cup shredded carrots
  • 10 apricots, halved, pits removed, and diced
  • 1/2 cup avocado mayo
  • 2 T apple cider vinegar
  • 1 T honey
  • 1/2 tsp dijon mustard
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/2 tsp dill

Instructions

  1. Combine cabbage, onion, carrots, and apricots in a bowl and mix.
  2. In a separate bowl, add mayo, vinegar, honey, mustard and spices and mix.
  3. Add dressing to cabbage bowl and mix until evenly distributed.
  4. Refrigerate overnight to allow flavors to blend.
  5. Serve cold.
http://teamnutritiongenius.com/2015/07/apricot-coleslaw/

Do you ever have the problem of getting too much of one thing in your CSA?
How do you handle it?

 

xo pearl2

#53 What To Say When…

IMG_3818What To Say When…

If you’re making awesome changes in your life, you might be catching flack from some haters (haters gonna hate while sippin’ on their haterade), so we want you to be knowledgable and know how to respond. Nutrition and food can be very personal to people, so it is important to keep in mind that everyone is at a different point in their health journey. So, we bring you this episode to help with what to say when…

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Sautéed Greens with Bacon

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Greens with Bacon

If y’all have been subscribing to a CSA or even Field Goods or you happen frequent your local farmers market then you know we have been SO lucky to have greens GALORE at our finger tips this year. When most people open their refrigerators the greens are literally growing out and taking over. Instead of getting overwhelmed I recommend you plan to cook them or store them as soon as you bring them home, otherwise you will be left with wilted and inedible greens, what a waste!

If you are on the internet 1% of your day (or 100%), then you have probably seen the news on Kale, but have no fear friends this is not a proven study, just a good headline. I would never recommend consuming ALL of your calories from kale but no food should be consumed that way, mix it up and get a good dose of vitamins and minerals from all different fruits and vegetables that nature gifts to us.

Enjoy on their own or add to your eggs, spaghetti squash or perhaps on top of a delicious burger.

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Sautéed Greens with Bacon

Ingredients

  • 4 strips bacon, chopped (pasture raised preferred)
  • 2 Tbsp. Extra Virgin Olive Oil
  • 1 yellow onion, chopped
  • 4 cloves garlic, minced
  • 4 cups raw greens (swiss chard, dandelion greens, kale, spinach, turnip greens, etc.)
  • 1/2 cup bone broth (or water)
  • 1-2 Tbsp. coconut aminos
  • 1 tsp. salt
  • 1/2 tsp ground black pepper

Instructions

  1. Saute chopped bacon in large sauté pan over medium heat until browned.
  2. Remove bacon from pan and reserve bacon grease.
  3. Add onion and garlic, sauté for 3 minutes until onion starts to become translucent.
  4. Add greens, olive oil, salt and pepper sauté for 2 minutes.
  5. Add bone broth and coconut aminos continuing to sauté until greens are wilted ~4-5 minutes (will depend on which greens are used)
  6. Add bacon and serve.
http://teamnutritiongenius.com/2015/07/sauteed-greens-with-bacon/

Let’s hear it!

Have you ever felt overwhelmed by your greens?

What is your favorite way to cook up greens?

xoxo,

 

 

Sassy Signature

5 Tips for Navigating Your Local Farmers Market

karlee farmers market

Karlee here, one of the interns at Team Nutrition Genius – thank you for reading my very first post on TNG, and I hope you find it relevant and helpful!

As you know here at Team Nutrition Genius we fully support eating real food, especially if you can get it locally. Summertime in upstate New York is a splendid time when we actually get to see the sunshine; farmers and their crops are flourishing, which makes it abundant and easy to support local agriculture.

If you live in the Rochester area like Pearl and I, I hope you’ve visited the Rochester Public Market on Union Street. It’s open every Saturday, as well as limited hours on Tuesdays and Thursdays (although personally I’ve only gone on Saturday thus far). You’ve probably heard Pearl give it a shout out on several podcasts and Instagram posts because it’s that amazing! At the market you can find produce, meats, fish, baked goods, cheeses, wines, spices, flowers, honey, and more.

Of course Rochester isn’t the only place with a public market so I urge you if you haven’t already to find one in your area (link at the end of this post for a USDA directory). My post today is going to provide tips on how to enjoy yourself and navigate through a public market. Please feel free to comment anything else that is helpful to you!

Tip #1: Bring Reusable Shopping Bags

If you’ve ever walked around a mall carrying bags for a long period of time you know how easy it is to get those painful and ugly marks right on your inner elbow crevice (I don’t know the actual term if there is one…), and believe me, produce is a lot heavier than clothing. Bringing sturdier reusable bags helps you to carry more items easier. Not to mention reusable bags save plastic, which SAVES THE WORLD. I mean really if you’re still getting plastic bags each time you go shopping, what are you doing?!

Tip #2: Know What You Want

Treating a trip to the farmers market just like a trip to a grocery store makes it easier to know how much you’ll spend and what you’ll come home with. Especially in the summer, farmers markets can be very busy. It can be overwhelming to not only navigate the crowd, but also navigate the options. If you’re a list maker for a grocery store visit, make a list for this outing as well. By all means you should pick up a spontaneous jar of locally sourced 100% pure honey if you see it and want it, but for essentials: make a list and follow it. Like I said, this helps you budget yourself and only buy items you’ll use within the week.

Tip #3: Don’t Go Hungry

Again, treat a trip to your local public market just as you would a trip to a grocery store, and we all know you don’t go to the grocery store hungry! There are places to eat if you’re in a pinch, but it will save you money to eat at home, plus not all of the options are the best for you. For example, at the Rochester Public Market there is a DELICIOUS apple cider doughnut stand, but I know better than to consider a piece of cake with a hole in the center a suitable breakfast. Going to the market after a good breakfast or lunch at home will help you stick to your list, save money, and know exactly what you’re eating.

Tip #4: Pick A Time

I know, this seems obvious… If you’re planning to go somewhere, you should schedule a time. But what I really mean is going to the market is usually best if you go super early or go at the very end. If you’re an early bird, going early is advantageous to avoid crowds and have your pick of the crops. On the flip side, it’s beneficial to go at the very end of the day since farmers don’t want to pack and transport everything back, so they’re more likely to offer deals. Last summer I got two watermelons for $2 at the end of the day, which makes sense because c’mon toting 20 watermelons back to your farm sounds like a pain in the… Well you know. So it’s a win-win for you and the farmers.

Tip #5: Bring a Friend

Bringing a friend with you anywhere usually makes it more fun. I mean what would Nutrition Genius Radio podcasts be if it were only Sassy or only Pearl? They play off of each other, provide different perspectives, and make the entire experience more enjoyable for their listeners (shameless plug right there for you to go listen to NGR if you haven’t already). But really, bringing a friend to the market is a great way to bond, however the main reason I included this tip is for when there is something like a BOGO deal or a large amount of produce for a great price. You need to be realistic about how much you can eat in a week without it going bad. If there’s a deal for three containers of peaches for $5, sure that’s a great deal, but would you eat 15 peaches in a week? Maybe you take home two and your friend takes home one. You split the cost, you split the produce, and you’re not throwing away squishy peaches at the end of the week.

Thanks for reading my first post. TNG intern out like sauerkraut!

Peace and love,

Karlee

 

Link to more information about The Rochester Public Market

Farmers Market Directory to find one near you

Tips for Saving Money at Whole Foods

 

A Day In The Life of a Real Food RD (Q&A #30)

 

IMG_4058A Real Food Day of Sassy and Pearl

As dietitians, especially real food dietitians, we frequently get asked what we eat and drink throughout the day. Instead of us trying to figure out what you all eat and drink, it’s our turn to share with you! Remember, it’s not always pretty, but definitely is always delicious! (more…)

Friday Shout Outs #7

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ITS FRIDAY!!! We are jumping for joy too. I don’t know about you but this week just drraaaggggeeeddd on and I can’t wait to be lay by the pool and synthesize some vitamin D this weekend. If you couldn’t tell by that nerdy comment, this is Pearl here with your latest installment of Friday Shout Outs, our time to share with you the blogs, podcasts, instagram accounts, quotes, books, products, and… basically whatever we feel like we love at that time.  (more…)

#52 Nutrition Genius Radio Turns 1!

1yearpodcast

Can you believe it?

In April 2014 Sassy helped Dietitian Cassie co-host episode #108 of the podcast Low Carb Conversations after which she immediately called Pearl and said “we need to start our own podcast.” Since Pearl loves talking she of course immediately agreed to Sassy’s scheming and together we set to work on figuring out how one even starts a podcast.

Shocker, we made it more complicated than it needed to be.

BUT! After all the ideas, the re-recorded episodes, and Sassy curse word cover ups, on August 7th 2014 Episode #1 #Twinning made it’s debut on……. YouTube?

Yep, that’s right. We were so technology challenged it took us months to get on iTunes and Stitcher.

We were totally hated on for our stick figure graphics (they are hilarious and we are super proud of them) but who cares. Then, in a blur, were we on iTunes and Stitcher and the stick figure graphics were no more. Shortly after we hit iTunes we got a big unexpected surprise. We made it to #1 on the iTunes Fitness and Nutrition New and Noteworthy list.

n&nfitnessnutrition11.26.14

We can still remember that moment so clearly. We were actually on a call together and one of us pulled up iTunes to check our status in the rankings. There was a lot of screaming involved.

Nutrition Genius Radio is our baby. It’s something we have put our heart and soul into. As two dietitians endorsing a different message (not that ‘eat real food’ should be different) it opened us up to criticism from others in our profession. Not only that, the personal touch and humor we add to it left us vulnerable to criticism on both a personal and professional level. But we don’t care. What we care about is providing you with evidence based nutrition information in an entertaining format. Or, edutaining, as Sassy would say. We care about spreading the message that real food is the way to health and longevity. We do this because we want to help you. It may sound crazy but…

We want you to put us out of business.

We want you to be so knowledgeable about what you eat and the way you live that you don’t need us. We want you to rock your sleep, stress management, and food choices so much that we don’t have jobs because what we care about is a healthier tomorrow.

But we need your help to get there.

Help us celebrate our one year podcast-versary by sharing our Facebook, Tweets, Instagrams, Pins, and Podcast with your friends. Then leave us comments below!

We want to hear from you!
What was your favorite Nutrition Genius Radio Moment this year?!

Tag us on social media with #NGRYear1

 

Speaking of technology and iTunes, we now have 57 (all 5-star) reviews, THANK YOU, your kind and fun words give us chills and we could not be more appreciative to all of you!

Thank you to sacooper5 for this week’s 5 star review!!Screen Shot 2015-07-21 at 9.18.21 PM

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Sassy Summer Salsa

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Summer Salsa

Well now that summer is in FULL swing it’s time we start celebrating with some real food, what do you say? I am a huge fan of Mexican style food and salsa is one of my favorite things :) While there are many salsa options out there that have relatively clean ingredients there is NOTHING like a fresh tomato salsa in the middle of summer. This recipe is very easy to make and tastes delicious. I just found these amazing corn chips from Jackson’s Honest Chips and they pair well with this salsa. Not into corn chips or are you watching your waistline? Use fresh vegetables to scoop up this deliciousness, things like cucumbers, zucchini, celery, you name it. I have also topped my salads, eggs and hamburgers with this and it’s a win every time. Happy Summer! (more…)

Friday Shout Outs #6

IMG_2288Friday Shout Outs
July 17th, 2015

Hi Friends! Sassy back this week to give some shout outs for some pretty cool people doing some fabulous things. If you have any recommendations please leave them in the comments below so we can check out what is on your radar. We have a lot of resources that we use both for nutrition and for all aspects of life and we want to give them credit so you can get to know them as well. Today I am shouting out bloggers, instagrammers, podcasts and prodcuts that I am currently L.O.V.I.N.G.

Hope you had a great week and TGIF! A big Happy 30th Birthday Shout Out to my brother!! MLP_Ligos_2904

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How To Be Mindful at Mealtimes

mindfulness at mealtimes

One of the things I see many of my clients struggle with is being mindful at mealtimes. Practicing mindfulness will help you to derive more enjoyment from the eating experience and keep you focused to ensure you are getting exactly what your body needs, no more no less. Read on, friends.

Distract less, enjoy more
So often we eat on the run or distracted in front of our TVs, cell phones, and other electronics and miss out on the opportunity to fully be present at mealtimes. If you are shoveling food in your mouth while watching the latest Buzzfeed video there is no way you’re going to notice the subtle sweetness of the carrots in your salad or the texture of the inside of a tomato. To avoid distracted eating you need to turn off electronics, end phone calls, put books down, and avoid dashboard dining. I just take the fun out of everything, don’t I?

Savor the flavor
Except I don’t because when you aren’t distracted you get to savor the flavor. When is the last time you slowed down enough to savor the taste of a fresh tomato or inhaled over a plate of herb roasted vegetables? Mealtimes should be a full sensory experience incorporating the obvious senses of taste and smell (which together give us flavor) but also by noticing the texture of foods, hearing the crunch of fresh vegetables, and seeing the rainbow of colors real foods contribute. Make sure to chew each bite thoroughly to get the full experience. When you utilize all senses during meal times you will find yourself enjoying meals more and craving real, whole foods rather than processed junk that requires chemical manipulations to hijack your taste buds just for a little attention. #gimmegimmemore

Sit at a table
Each time you sit down to a table you are helping to establish the pattern that being at a table undistracted is what you should be doing at meal times. Sitting down at the table, preferably with the company of family or friends, provides key connecting experiences that make life worthwhile and helps to minimize distractions. Children and adolescents that have family meals are more likely to have a better diet quality which extends into young adulthood (1), less likely to be overweight (2), use cigarettes, alcohol, and marijuana, have a higher grade point average, less depressive symptoms and suicidal ideation, and better self esteem (3).  Even for adults, eating on the go is associated with higher intakes of soft drinks and fast food and lower intakes of health promoting foods like fruits and vegetables (4). When you don’t have to worry about balancing your plate in your lap or while you drive you have more time and senses to devote to the food itself.

Put your fork down between bites
This one could be a game changer for you and it’s a super simple technique to implement while eating. Most of the time we’re eating so fast we have the next bite on the fork ready to go before we’re even done chewing the first one. By putting your fork down in between bites and not picking it up until you’re finished chewing you are slowing the meal down and giving your stomach the time it needs to tell your brain your are no longer hungry. This will also allow you to do more of the next mindful activity.

Engage in conversation
Not to get all philosophical but the beauty of life is our ability to connect with others and, in my opinion, the best way to connect with others is talking over a delicious real food meal. Loneliness and isolation are emotionally unpleasant and can be detrimental to health by interfering with normal sleep patterns, increasing cortisol levels, altering gene expression, increasing depression, elevating blood pressure, and lowering your overall sense of well-being (5). Social isolation is also associated with poor physical and mental health outcomes later in life (6). Connecting in real life allows you to form deeper relationships than anything you could do over social media. What you think and have to say is valuable, so open your mouth and share your ideas with others. The more time you spend doing this, the more connected you will feel to your loved ones. In addition to social connection, you can’t talk and chew at the same time so by opening your mouth to tell your family and friends about your day you are again slowing down the process of eating and allowing your gut and brain to communicate. Eating isn’t a race so take your time.

Drink a glass of water with meals
Drinking also requires putting your fork down so this is yet another trick to slow yourself down during meals. The added water will also add volume to the contents of your stomach enacting the stretch receptors and signaling to your brain that you’re filling up. Plus, you need water and most people don’t drink enough.

Use smaller plates
Most of the time when I ask someone when they stop eating their answer is when their plate is empty, not when they are no longer hungry. By utilizing a smaller plate you can check in with your stomach at the end of a meal and ask, am I really still hungry? If the answer is yes and you are utilizing the principles in this post then by all means, have more, but more chances than not you will find yourself filling up after that small plate. I can sense the athletes out there saying “come on, Pearl” but give it a shot. Worst case scenario you just fill up your plate again.

Stop when you are not hungry, not when you are full
There is a significant difference in energy intake from the time you are no longer hungry to the time that you are full. Utilizing the above tips will help you to identify this time but checking in with yourself throughout the meal, perhaps when you stop to take a sip of water, will help you to ensure you are getting the right amount of energy for your hunger at that time.

What mindfulness activities is most helpful to you?

Which one do you think you need to work on more?

Let us know in the comments!

xo pearl2

Team Nutrition Genius