In A Pinch Microwave Granola

Heya, how are you guys doing??

Nothing much happening over here on my end. I'm still looking for a job and am exploring lots of different options. As I've been reading the Mindful Eating book, my interest in working with people with weight issues (both under-eating and overeating) is growing. Our nation is obsessed with food, fitness, health, weight loss, clean eating, etc. and yet so many people are unhappy with their relationship with food and their body. I really want to help with that. 

Lately I've noticed a few mental shifts in my own heart and mind that I'm really excited about. I was working out the other day and a thin, pretty girl walked in. Per my default mode, I automatically started comparing our bodies. She was thinner than I am, and instead of feeling defeated or inferior, I started speaking truth to myself--her weight and my weight meant nothing about my worth, my value, or my personality. It just was what it was. And several times I've found myself starting down the restriction thought mode ("I'll just eat really clean for the next few weeks") just to remember that a healthy weight and relationship with food is about listening to my body and eating what it needs, not depriving it of what it wants or needs. These mental changes are huge and I'm excited to see what they will produce in the long-term. 

So with reading and soaking in the book, I have tried out a few of the exercises. I'm not gonna lie, it's hard for me to do. Sitting at the table without the tv on or my computer in front of me is a real stretch. I've been focusing on really looking at my food and savoring the textures and flavors of foods when I put them in my mouth. The other day I put a small strawberry chunk in my mouth and moved it around in my mouth. Have you ever noticed the texture of those tiny seeds on your tongue?? Yeah, me neither. Well, not until a few days ago. 

Or how about the wonderful crunch of granola in your yogurt? Having a crunch to add some texture to your food is a really great thing. For the most part I'm totally all about soft textures. In high school I would pour the milk on my cereal and then leave to finish up my hair so that my cereal would be soggy when I ate it. And the pureed week of nutrition food lab was one of my favorites. I know, it's weird, but it's how I do. Despite loving cold, wet things, I still like a nice crunch to go with it. Hence why I put cheetos, fritos, or doritos (really anything ending in -os) on my sandwiches. Don't hate. 

So since I really love having crunchy granola for my yogurt and fruit or my morning crepes, I came up with this quick microwavable granola. I don't buy granola because most brands are really high in sugar and fat and taste stale to me. I used to make batches of granola for Isaac and I, but not everyone has time for that. So here's my solution for you! You're welcome :-)

This recipe takes no time at all and could be eaten entirely for breakfast with some milk and fruit, or eaten in increments. I'm gonna leave that up to you. And you could add dried cranberries, toasted coconut, or other nuts if that sounds good to you. You do you. 

A Brand New Attitude (and Homemade Cocoa Almond Butter)

Hello hello! 

I hope your Christmas and New Years brimmed over with rich time with family and friends (and good food). I know mine was WAY too short with the people I love so much and get to call my family. Did you do the same old same old, or spice it up a little bit? Isaac and I split our time between both of our families for Christmas and then branched out for New Year's Eve by spending it with another married couple we're friends with. It was super low key, but incredibly fun! There were even 2016 hats and bizookas involved...Yeah, we're pretty wild. :-)

As we celebrated New Year's Day, I decided to be a little bit more grown up and actually reflect on the past year. I mean, that's what you're supposed to do when you're grown up, right? So Isaac and I went through the past year month-by-month. It blows my mind how big of a year 2015 was for me. Like huge. Here's a recap: Isaac and I went on a ski trip with friends (best vacay EVER), my sister and brother-in-law moved to Italy, I presented my nutrition seminar, defended my thesis, graduated with my master's, celebrated our one year anniversary, moved to Tulsa, joined an incredible church, started my dietetic internship, finished my dietetic internship, moved again, and passed my RD exam. Reflecting on the past year was incredibly encouraging--I have been blessed beyond measure!! 

And in keeping with the new year, I contemplated setting a new year's resolution. I'm sure a lot of you did it yourself. Prior to Christmas, my eating habits weren't what I would have liked for them to be. I thought about food too much, ate beyond feeling satisfied, and craved sweets like none other. In fact, I was to the point where I was considering doing the whole30. But then I looked at what all that entails. Nope. Not gonna happen. (To those of you who are able to do it--power to you!) So then I decided I would do a sugar challenge before Christmas--no added sugars for 10 days. Welp, I failed miserably. Once Christmas was upon us and I was up to my eyeballs in white trash and ranch crackers, I had decided for sure I was going to do an indefinite sugar challenge once the holidays were over. I mean, my eating seemed ridiculous, I didn't feel good, and I had a few pounds I wanted to get rid of. But then I read this article on my favorite blog titled "Why not to go on a diet in 2016". 

Reading that article and her subsequent one on intuitive eating really got me thinking. So much so that I checked out the book "Mindful Eating" by Jan Chozen Bays at our local library. The basic premise of both is that food should be savored and enjoyed. Being healthy (physically and emotionally) is about honoring cravings, listening to your body, and eating the amount of food that your body needs. 

Here's a few lines from the book that really resonated with me:

" The problem is not in our food. Food is just food. It is neither good nor bad. The problem is not in our fat cells or stomach or small intestine...The long-term solution is not to eat food that has been stripped of nutrition or to mutilate healthy organs...The source of the problem lies in the thinking mind and the feeling heart."

Wow. Chew on that one for a while... And here's another:

" When we don't taste what we eat, we can end up stuffed to the gills but feeling completely unsatisfied. This is because the mind and mouth weren't present, weren't tasting or enjoying, as we ate. The stomach became full but the mind and mouth were unfulfilled and continued calling for us to eat."

So I am starting this journey of learning to eat when I'm really hungry, eating what I really want (not what I think I should eat), stopping when I'm satisfied, and finding balance and freedom with food. I hope you'll consider joining me. 

Aaand now you're probably thinking, "When is she going to get to the recipe part? And what does it have to do with mindful eating?" Well, they're not really connected. But I LOVE almond butter, and it's something I am going to mindfully enjoy the next few weeks. So there.

Since getting my vitamix a few weeks ago (best purchase ever), I've made almond butter for two friends and a few batches for myself. You literally just throw almonds into the blender/food processor. I prefer salted almonds for regular almond butter. As for this batch, I simply used cocoa almonds. Depending on the brand you purchase, you may want to add some honey/maple syrup and some vanilla, but my almonds already had sugar on them so I didn't add anything to them. 

So, go out and buy yourself some almonds (1.5-2 cups is a good amount), put them in your food processor for several minutes (time will vary depending on your processor, and you may need to scrape the sides every-so-often), and enjoy the most delicious spread ever. Top on apples, bananas, oats, english muffins...the possibilities are endless!! Store in an airtight container in the fridge for several weeks--if it lasts that long!!

In case you missed it, here are the links again to the two articles: http://immaeatthat.com/2015/12/28/why-not-to-go-on-a-diet-this-year/ and http://immaeatthat.com/2016/01/08/hunger-and-fullness-scale/

Homemade Copycat Larabars

Hey guyysss. It's been a while since I've posted any recipes or food ideas lately, but working all day with my internship makes blogging and taking food pictures a tad difficult. I can only take pictures in the afternoon, and since I work until 5 or so, I'm forced to work on my blog during the weekends. And every weekend has been so busy...Hence, the long sabbatical since I've posted. 

Example of what's keeping me busy during the week--adult ballet and tap lessons. Yes, I'm serious. I've always wanted to dance, but never did as a kid. Every time I watch Step Up (the original one) and Dancing with the Stars, my heart just longs to be a dancer.  As a kid, all of the Disney Channel movies had me convinced I was born to be a star, but that my parents had dropped the ball by not enrolling me in dance or acting lessons. I had opportunities in college to take dance classes at our school workout facility, but never wanted to make the time commitment (so maybe I can't blame my parents for my lack of dancing skills?). A few weeks ago I watched some old Dancing with the Stars episodes which then led me to watch some Singing In the Rain clips which then led me to look up adult dance classes in the area. And now one night a week I'm getting my inner Kathy Seldon on in tap lessons. Boy have I got a long ways to go.

With my busy schedule, meal planning is key. At the beginning of each week, I plan out all of the dinners and then make a grocery list. Then during the week, I prep food the night before if I know we need a quick dinner or if I know I'll be getting home later the next night. I grew up eating at 6:30. 8 o'clock dinners just won't do around the Smith household (I get super hangry).

Quick and easy snacks are also important when we're on the go. These bars are wannabe Larabars. I found the recipe last year and have modified them for our taste and budget. I've tried other granola bar recipes out there, but these remain our favorite. And honestly, they turn out different every time because I normally just thrown in differing amounts of the prunes...and sometimes I add in other ingredients like instant coffee. But lucky for you, I measured it out for this blog post. 

So prunes. Most copycat Larabar recipes I see out there use dates. Dates were HUGE there for a while for various recipes. But here's the thing...they are super expensive. And not easy to find if you don't have a Sprouts or Whole Foods or health market where you live. So instead, I use prunes. I get mine at ALDI for pretty cheap. However, if you prefer the taste of dates over prunes, go for it. Either one works great.

Enough of all my rambling, let's get on to the recipe. Branch out and enjoy trying something new this week that you've been wanting to do but have never found the time or confidence to. Maybe you should try a new snack while you're at it!

Yield: 8 bars

Author: Ashley Smith, RD

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Homemade Copycat Lara Bars

Ingredients

• 1/2 C roasted, unsalted almonds
• 1/2 C cashews
• 1 C prunes/dates
• 1/2 C old fashioned oats
• 1/2 C unsweetened shredded coconut
• 2 Tbsp dark chocolate chips
• Optional: protein powder, 1/4 cup cocoa powder (if you add either, you may need to add extra water)

Instructions

1. Place the almonds in the food processor and pulse until chopped. Remove and set aside. Repeat with the cashews and set aside. Place prunes/dates in the processor and pulse until a thick paste forms (you may need to add a tablespoon of water). Add the remaining ingredients and pulse until all of the ingredients are incorporated and the mixture sticks together (again, you may need to add water one tablespoon at a time). Place in a loaf pan and press down with wax paper or parchment paper. Place in fridge and allow to harden before cutting. Store in fridge up to one week.