except when you don’t



a warm and comforting soup

It’s finally the end of 2017. Congrats everyone, it’s nice to see you here. It’s been quite a while since my last blog post and I’m feeling compelled to give an update. While a lot has happened since *ahem* February of this year when I last wrote to you, I’m happy to say I’ve learned a lot of things during grad school, and my brain is feeling stuffed.

Enter: the end of the year doldrums. Here we are, at the end of a dumpster fire of a year, most likely enduring the glut of celebration food and feeling properly guilty for it. After all, is it really a New Years if you don’t regret all the foods and go on a diet?

But what if you just don’t?

Since January 1 is quickly approaching, that means many people are attempting to pay penance for their holiday indulgences. But why do we think we have to? Because the culture told us we should? What will it add to ours lives if we go on a diet? What will it take away if we do? When we are restricting calories, are we actually [instead] restricting life? When we avoid plans with friends, birthday parties, celebrations, and after dinner drinks for the sake of calorie control, are we saying no to experiences? Are we saying no to living?


a cake for celebration

Lately I’ve been able to do some nutrition counseling to student’s at my university as a graduate student. While I’m definitely not an expert, it’s been really helpful for me to hear my clients say out loud what is important to them. It also lets them hear what is important, and gives us both a working knowledge of what their goals are. With that in mind, what really matters going into the New Year? Is your appearance the ultimate goal? Will you be able to enjoy family gatherings, outings with friends, vacations, dates, and moving your body the way you want to by taking on a restrictive diet this January? Are we buying into vanity and trying to shrink our bodies because we think it makes us more valuable? More desirable? Does being smaller makes us better people?

Something else that I’ve learned while studying nutrition is how harmful dieting can be to our bodies. When you over restrict calories and avoid food groups like fat and carbohydrates that give your body energy, you won’t feel good. You’ll end up with a headache, or a bloated stomach, or dizziness; you won’t be able to concentrate on what you’re doing, what your child or friend or boss or client is saying, and your schoolwork or your activities will suffer. Your workouts won’t be as strong, and you’ll end up feeling more tired than when you started. Your metabolism, which inevitably slows down as we age (I’m looking at you, big 3-0) will slow down even further, because it’s trying to conserve energy to fuel your body’s needs. In a lot of ways, restrictive dieting does the opposite of what it promises.

This year, what if, instead of counting calories, juicing carrots and adapting your personal and social life to an overly restrictive diet, you used that time to be thankful for your body. It made it through 2017! Think about all the things your body was able to do: all the hugs it gave, the steps it took, the pictures it was in, the laughs, the tears, the happy and sad moments.

So what does this mean? This doesn’t mean throwing caution to the winds.

But this could mean maybe you’ve been fed (pardon the pun) false information about how to treat your body, how to feed it, and how to live around food.

So: how are you going to treat your body now that you don’t have to go on a diet? If it’s hard to think about or imagine starting the New Year without one, here are some soft steps in that direction:

Drink water. If you’re like me, your holiday break meant not a lot of sleep on uncomfortable beds + lots of coffee and little water. Being dehydrated can make you feel pretty crummy, tired with headaches. Maybe the first step to kindness for yourself is making sure you’ve had enough to drink.

Find some movement. Take a walk, do some yoga, or something that feels gentle. If you’ve been trapped inside or hanging out on the couch a lot, small periods during the day for movement can help clear your mind and chase away the cobwebs.

Change what you allow yourself to see. This means unfollowing friends and family who are engaging in detoxes and post-holiday fasts, if only for a season. Unfollow the celebrities and fitness gurus who are promoting their latest version of a diet, wrapped up as a cleanse or a detox or a ‘lifestyle’. After that, put some new images and words in front of your eyes. Here some great accounts to get you started:
The Real Life RD
Jennifer Rollin

Eat real meals. When you deprive yourself of carbohydrates (read: things like grains or bread that supply energy) you’re probably going to be hungry in about 10 minutes. Ever wonder why you crave everything you avoid when you’re dieting? Because your body knows it needs food that gives it energy, so it starts craving them. Give it what it needs! Let your meals include a protein, a grain/starch, and some kind of fruit and/or veggie.

Give yourself grace. Most of us don’t eat holiday food all the time, and this time of year, we get a concentrated dose. Remember, life happens. There will be birthdays, anniversaries, weddings, parties, and long days at work that need wine and chocolate. But also remember that these aren’t every day, and you need to feed your body to live. Try to think back on what you ate over the holidays with thankfulness, because you most likely got to eat it with people that you love. Remember that celebrations are just that, not a time to remind yourself of how ‘bad’ you’re being.

 Now, before you think it’s all easy and good in my corner of the world, please know that I am not immune to the siren call that is The New Year’s Diet. I’ve done all the things. Whole30? Check. (You can actually read about it on this blog). Juice cleanses? Been there. Smoothie only diets? Yep. But I’ve also battled with anorexia, and body image, and lately I’ve been wresting with society’s impossible beauty standards that it imposes on women. I know that it feels like a good thing to start a New Year fresh, and revamp all the things. And while that may be actually useful for your closet, your schedule, or your organizer, it’s not useful for your health or your body (or I know its not useful for mine). I’ll admit, it was difficult for me to write and publish this. This is not a popular opinion, and I’m sure a lot of people will disagree or disregard. But what I have spent a lot of time and money on the past 1.5 years learning is that diets don’t work. And they can be harmful to your body and your psyche. Your body needs food, and enough of it, and at regular intervals to be healthy and happy.

Remember, your body is a gift. Yours (just like mine) isn’t perfect, but that doesn’t make it less worthy of food. You are not bad for giving it the fuel it needs, and during times of celebration, when that fuel includes an abundance of celebrations, you are still not bad. Celebrations are just that: a time to revel and party and rejoice, not a time to impose guilt on yourself for the fuel you’re giving your body.


a quiet scene from my parent’s house



real quick

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(Note the dirty dishes in the cover photo. Because when you cook a lot, you wash a lot)

There is much to say.

But there is not time. At least not today. I would love to wax eloquently about the things I’ve learned this past semester, but if I don’t go study, the exam that is bearing down on me this coming Monday will get the best of me. I’m reminded of an exam I took my sophomore year of college, when the professor warned us that The Bridegroom Cometh for You Next Week, Lest You Find Yourself Unprepared. I’ve always been a fan of a well-placed Biblical reference used to strike fear into the hearts of unsuspecting undergraduates, but at the time I was one of the foolish, unprepared virgins who found themselves without enough oil in their lamps, and afterwards there was much weeping and gnashing of teeth.

But now I’m older, possibly wiser, not living in a dorm and not chasing boys and I would like to hope I’m less distracted than I was then, or at least I am more disciplined and more scared of failing because, well, we did move here for this.

But I digress. Here is a relatively quick, incredibly easy recipe that has all of the seasonal warmth and comfort you can hope for, full of protein, flavor and color, and I ate it for dinner today. I also made it for a lovely group of senior citizens this past semester as part of a lunch demonstration; they were kind enough to at least pretend they liked it, and I think some of them actually did.

This recipe feeds at least 4 generously as a main course.

Squash, Pumpkin Seed and Quinoa salad:

1 cup of quinoa/grain mixture/couscous
1 small acorn squash, cut in half and seeded, sliced and cut into small cubes
1 small butternut squash, peeled, seeded and cut into small cubes
1/3 cup pumpkin seeds
1/3 cup dried cranberrys
1/3 cup crumbled feta
1/4 cup Extra Virgin Olive Oil, plus a little
1/4 cup freshly squeezed lemon juice
1/8 cup vinegar (rice or apple cider)
salt and pepper to taste

*I made this twice, once with butternut and once with acorn squash. I think the acorn squash was my favorite, and the easiest, because you don’t need to peel it. The butternut is squash a little sweeter, the acorn a little more buttery. FYI in case you have a preference.

Preheat oven to 375 degrees Fahrenheit. On a baking sheet, toss the prepared squash with a small amount of olive oil and salt and pepper to taste. Roast for 15-20 minutes, or until tender and slightly charred around the edges. Let cool slightly.

Cook the quinoa/grain mixture according to the package directions. While its cooking, whisk the olive oil, lemon juice, and vinegar in a small bowl. When the quinoa is finished, combine all ingredients in a large bowl. Adjust flavors to taste. Serve in bowls.


the chocolate covered strawberry pie / updates

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view from above

One of the unexpected ways that 2016 started was when I crashed my 12-year-old Toyota Corolla. Nobody was hurt, thankfully, but my car didn’t make it through. It was one of those things that shouldn’t make you feel sad, because after all, its just a car. But it was paid for, and it got me from point A to point B without much fuss and reasonable gas mileage. Plus, I was totally unprepared for the change. I was used to my car. It has quirks and dents, but we understood each other. It met my needs and I sort of met its needs. And we said goodbye so impersonally in the junkyard where I cleaned out 8ish years of notes, burned CDs, checkbooks from closed bank accounts, pens, and gum wrappers. I even discovered a photo of the previous owners in the glove compartment. It was John and Sherri, circa 1996, with lots of teased hair and unfortunate mustaches and awkward fitting denim. A treasure.

Anyway. So began the treacherous journey of car shopping. We knew that our cars were nearing the end of their lives, and we had discussed the possibility of one day buying something else, but it was definitely not on our radar. New cars are luxury items. For the fancy and well-established adult. And most days, I definitely don’t feel fancy, and I certainly don’t feel like a well-established adult. More like an pseudo adult barely keeping up with life.

To make a long story short, we decided to get a Subaru Forester. And oh man. I definitely feel fancy now. Did you know that cars now have seat warmers? And back up cameras? and CD players that work?? Not to mention fancy blue tooth and a million different other little things that make me feel like I’m driving a space ship, at least compared to my old ride. I know you’re only here for the food, but I cannot recommend the Forester enough. It feels so safe, I have great visibility when I’m driving, it’s big enough to haul stuff in without feeling like I’m driving a tank. And its supposed to be good in all types of weather and terrain, which is great because driving in JXN MS is like going off road, every day.

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harry potter party / pumpkin pasties / nerd alert

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My freehand attempt at the Hogwarts Crest, which just so happens to still be in the dining room.

The recent passing of Alan Rickman, may he rest in peace, reminded me that I never blogged about the Harry Potter party we had back in November. It was a small affair, with maybe a dozen like-minded Potter-nerd friends, as many free decorations as I could print off of the Internet, with Pumpkin Pasties, Butterbeer, and a cheese plate with fixin’s (because cheese plates are my favorite and require no cooking or baking). It was one of those fun parties where at the last second before guests arrived I was able to snap some pictures of what we assembled, then promptly lost my phone and forgot to capture any photos of actual humans. We each took a 100+ question sorting quiz (find it here), watched some of the movies, did Harry Potter trivia (to compete for Head Boy or Head Girl of course) and played Quidditch Pong. It was a marvelous time! Also, a fair warning: If you have no interest in Harry Potter, but you are interested in Pumpkin Pasties, skip the middle and read to the end. They were delicious for breakfast the next day. What I’ve included below is some pictures of the sparse decorations we had, a link to an authentic butterbeer recipe, and my recipe for pumpkin pasties.

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whole wheat goat cheese n’ honey drop biscuits

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These are my favorite biscuits.

I’ve been making some version of them for years now, but I love this version best. They take about 20 minutes from start to the end of baking, so that automatically shoots them to the top of my list. I love the nuttiness of the whole grains, the tang that the goat cheese adds, and the honey gives just a hint of sweetness.

I used to make these with plain, all-purpose flour, and of course they were delicious that way. But then I learned that the fiber in whole grains are one of the only types of fiber shown to reduce the risk of colon cancer (you can read more about that here, its actually an impressive 20% risk reduction) i.e. fiber you get from grains that have been minimally processed, like quinoa, bulgar, brown rice, etc. So you should definitely go make them ASAP.

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If you’re looking for a tasty way to include more whole grains into your life, these biscuits are an excellent place to start. Tonight we ate these with salad and grilled chicken, but they’re lovely for breakfast and go great with soup.

Whole Wheat Goat Cheese n’ Honey Drop Biscuits
Adapted slightly from the recipe found in The Joy the Baker Cookbook

2 cups whole wheat flour
1 tablespoon baking powder
1/4 teaspoon baking soda
1 1/2 teaspoon salt
4 tablespoons butter (1/2 stick), cubed, plus 1 more tablespoon for the pan
6 tablespoons soft goat cheese
1 cup whole milk
2 tablespoons honey

Place a 10-inch iron skillet in the oven, and preheat to 400 degrees F.

In the bowl of a stand mixer, whisk the flour, baking powder and soda, and salt together. Add the butter and the goat cheese with the paddle attachment, and mix until well incorporated. There should be chunks of butter and goat cheese that are pebble sized. Turn the mixer off and use your hands if needed, to ensure the butter and cheese is mixed well throughout. Add the milk and honey, turn the mixer on low until all the liquids are well combined and there is no more dry flour. The mixture will be very sticky. Set aside.

Remove the iron skillet from the oven. Add 1 tablespoon of butter to the bottom of the skillet, swirling it around to coat the bottom. Using a 1/4 measuring cup, scoop the biscuit dough into the skillet. I got 9 biscuits, but the original recipe said it yielded 6. Bake for 13-16 minutes, or until the biscuits are puffy, browned on top and golden brown on their bottoms and utterly delicious. If you’re daring, you could drizzle the tops with honey.

Store the biscuits fully cooled in an air tight container, and try not to eat them all in one day.

turkey stew

It took me 12 minutes to get home from work yesterday, and an extra three to change out of my work clothes, wrap myself in a blanket and turn on Gilmore Girls. I allowed myself this leisure because I had gotten up at 5:45 that morning and sleepily went to the gym (which was surprisingly not packed), showered and got dressed and was early for work. The day before I made this turkey stew, so dinner was already prepared = winning. And then today I ignored my alarm and overslept by an hour and half, just making it to work on time.


Moving on. Its finally cold here so I feel more justified eating soups and stews, something we eat all the time anyway, but they add a level of comfort to our old and drafty house that is much needed in the colder temps.

Also, did you really make it if you didn’t take a picture of it? Because that’s what happened here. I made a stew and didn’t awkwardly and artfully pose pictures of it for you. But it happened, I promise, and it was really great, and even better the second day. You can substitute the turkey with any meat here, or even use lentils or beans and vegetable broth to make it vegetarian. Its the perfect soup to help you stick to your new years healthy resolutions, especially on days where you get “extra” sleep and forego the gym.

Turkey Stew
serves 6-8

1 pound ground turkey
2 tablespoon olive oil
2 medium yellow onions, chopped
4 large carrots, scrubbed and chopped small
5-6 celery sticks, tops removed, scrubbed and chopped small
6 ounce can of tomato paste
4 cups (more or less) chicken stock
1 teaspoon turmeric powder
1/2 teaspoon garlic powder
1 teaspoon paprika
1 tablespoon balsamic vinegar
salt and pepper to taste
Goat cheese, to serve
Chips or crusty bread, to serve

In a medium pan, brown the turkey until cooked through, set aside.

In a medium soup pot, heat the olive oil over medium heat. Add the onions, and cook till translucent, about 10 minutes. Add the carrots, then the celery, as you chop them. Cover and cook for another 10 or so minutes, until the carrots are tender/can be pierced with a fork. Add the vinegar, salt and pepper and spices, cook for 1 minute more.

Add the stock (you can also add the turkey, but see the next step first), let simmer for about 20 minutes. At this point, I used my immersion blender to pulse the vegetables, leaving a few chunky pieces, because I like my stews a little smoother and not just chunks of vegetables. Feel free to skip this step. Add the turkey, let simmer for another 15-20 minutes. Its ready to eat now, but the longer it simmers the better the flavors will be. Its even better the next day. Serve garnished with goat cheese and crusty bread or tortilla chips. Enjoy!

2 favorite breakfasts

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I think I’ve had a serious case of writer’s block lately, but there has been so much holiday merriment and other distractions that this space is often the first to get neglected. We got through the flurry of Christmas but it felt emotionally/mentally like a snowstorm. Lots of travelling, family, niece and nephew play times, late night Star Wars screenings, nights spent not in my bed (first world problems, I know), trips to the local bakery, eating all the food, and some really lovely conversations with family. Christmas with our loved ones was fun and sweet, but it was in a large concentrated dose over a small period of time that left my head feeling fuzzy and reaching for the 4th and unfortunately 5th cup of coffee, daily. Physically, our holiday was the exact opposite of a snowstorm with highs in the 80s! and lots of short sleeves and blooming roses (see above) and air conditioning. Such is life in the deep south, I suppose.

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Breakfast #1

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