When a cookie becomes so much more than just another cookie

The holiday season is a time of socializing, celebration and reunions. It's a time when families, coworkers and friends gather together around food. For those struggling with an unhealthy relationship with food and the body, the holiday season may not be so bright and merry.

If you experience great emotional stress around the holiday season, you are not alone. Here are some reasons why the holidays can be so stressful when it come to food:

• Fear of weight gain.
• Too many food items available.
• Guilt around indulging.
• Feeling weak or out of control.
• Stress and anxiety.
• Uncomfortable being seen eating food.
• Pressure or comments when eating.
• Worry of offending others.
• Struggling with "normal" food portions.
• Remarks about body weight/size.
• Inability to recognize fullness.
• Eating on another person's schedule.

Having tools to manage triggers and unhealthy thoughts can help you maintain a healthy relationship with food and the body so you can fully enjoy the holidays.

Here are a few tips to help you maintain a healthy relationship with food and your body:

• Identify your triggers for overeating/binging or food restriction, such as going long hours without eating.
• Prepare your responses for conversations about body image, dieting and weight.
• Give yourself alone-time and space during social gatherings.
• It's ok to eat a little more than you normally would.
• Keep diet talk and body image discussions away from the table. Even the standard statement of "you look healthy" or "you look great" can be triggering. Many disordered eating behaviors stem from food control and body image/appearance.
• Avoid statements like "you’ll put on some pounds." There's no need to criticize your body or other people's bodies.
• Avoid all-or-nothing thinking. Eat with a mindset of curiosity and gratitude.
• Listen to your body. Notice feelings of fullness and hunger.
• Set boundaries and be willing to say no thank you.
• Eliminate negative self-talk. 

If someone at your holiday table is suffering with disordered eating, here are a few suggestions to make this individual feel welcomed and comfortable:

• Do not focus on what the individual is eating.
• Make the primary focus of the holiday on something besides food.
• Plan activities that don't involve food - such as games, decorating or spending time talking.
• Offer a dish that this individual would feel comfortable eating.
• Honor agreements to not discuss body image, weight loss, diets or appearance.

Similar to going on a diet, food becomes much more desirable (and craved) if it's only allowed at certain times. If you can only eat a food once a year, there's a good chance you will overindulge due to scarcity.

The truth is that special holidays make foods special. Honoring food traditions instills respect, gratitude and joy for what we are eating.

When it comes to Christmas cookies, pumpkin pie, birthday cake, ice cream or any other food that you only eat during special occasions - special foods should be savored and enjoyed.

Dieting, restriction, guilt and deprivation lead to feeling out of control over the foods you fear you will overeat. A cookie becomes so much more than just a cookie when you have an unhealthy relationship with food.

Give yourself permission. Honor your body's cravings. Taste the flavors. Trust yourself around special foods.

Developing a healthy relationship with food takes time. The holiday season is the perfect time to practice.

Every time you give yourself permission to indulge responsibility, you move closer to a place where you don't feel controlled by food. The cookie no longer becomes such desirable yet scary, worrisome and fearful food. Take your power back over cookies.

The restriction and deprivation stops. The guilt and shame goes away. The fear is removed. You feel in control and the cookie becomes just another delicious cookie.

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Contact the NEDA Helpline (1-800-931-2237) for support, resources, and treatment options for yourself or a loved one who is struggling with an eating disorder. Helpline volunteers are trained to help you find the support and information you need. Reach out today!

You can always leave a message for the Helpline if it is not currently available, and they will return your call or message promptly.If you are in a crisis and need help immediately, text “NEDA” to 741741 to be connected with a trained volunteer at Crisis Text Line. Crisis Text Line provides free, 24/7 support via text message to individuals who are struggling with mental health, including eating disorders, and are experiencing crisis situations.

Falling for Greenville cycling (and food)

It doesn't matter the time of the year as any ride in Greenville is a great ride. However, there's something extra special about the fall season as nature has a way of keeping us smiling. 

The other day I captured this beautiful rainbow during my easy spin on the trail. It was a magnificent sight as it was so clear and perfect in the sky. 

During our 2:45 hr ride on Saturday morning, we ended up on the Doodle trail in the middle of our ride, which made for a nice EZ spin for a few miles. 

Back on the country roads with no shortage of farm animals. I always make sure to say hi to all of the horses, cows, cow puppies, goats, sheep and chickens. 

So many beautiful sights on two wheels! No photo editing needed! 

I spent a little extra time this weekend in the kitchen as I was in the mood for some sweet treats. With some spotty bananas calling my name, I put them to good use and made a loaf of delicious banana bread. I followed this recipe but only used 1/4 cup sugar instead of 1 cup. And per the request of Karel, our banana bread has raisins, chocolate chips and walnuts instead. 

In honor of Shalane's kick-butt performance at the NYC marathon, I also made sweet potato cookies (from the Run Fast Eat Slow cookbook) but used Teff flour instead of Almond flour. I also added chocolate chips because, why not?

For the last few weeks we have been joining a group swim at Furman, lead by our friend and former pro triathlete and college swimmer Kristen. The swim has been great for us as it gives us a social outlet to workout with others and it also allows us to turn off our coaching brain and just follow the prescribed set from the coach on deck. The swim is from 5-6:15pm every Sunday so in order to avoid coming home with a hungry belly and no planned meal, I always try to make dinner before we go to swim so that it's ready when we get home. On Sunday, my dish included sauteed mushrooms and onions, along with a mix of veggies (cauliflower, carrots and broccoli) and seasoned it with salt, pepper and spicy mustard, along with nutritional yeast. I tossed in some peanuts and added cooked farro and yumed my way through the bowl. 

Waffles and pancakes make me so happy so one or the other is often consumed before my morning workout. Lately, I have been enjoying a Belgium waffle topped with PB, syrup, banana slices, granola and yogurt before my longer workouts on the weekend (which is similar to what I eat on race day morning).

And.....
For your viewing entertainment, Karel made a short video with our new Garmin VIRB Ultra 30 from our Saturday morning ride to show off our amazing cycling routes with little to no car traffic (and 99% patient and nice drivers). Enjoy! 

Weekend recap: FOOD (from Run Fast Eat Slow cookbook)

Karel and I take our eating just as seriously as our training.

In other words, without counting calories, measuring food or recording/logging what we eat, we make a conscious effort every day to use food for nourishment, disease prevention and for fuel, while timing our nutrition with our training to best adapt to training stress. We do not have an off-limit food list, we never feel deprived, stuffed or guilty when eating, processed food IS consumed and we even eat gluten, dairy and sugar.  

What a refreshing statement seeing that so many athletes struggle with developing a healthy relationship with food and the body.

Having said all this, like any human being, creating a sustainable, enjoyable and healthy style of eating is always a work on progress. A typical week of eating for me is very different than how I ate 10 years ago and how I ate when I was a teenager. Even though I have been a vegetarian for almost 25 years, my definition of "healthy" eating has changed every year and it continues to evolve based on my love of cooking and trying new food creations. 

As someone who gets inspired by food pictures but feels overwhelmed and stressed when looking at a list of ingredients and instructions to follow, I have never been one to follow a recipe in a cookbook. That is, until I was given the Run Fast Eat Slow cookbook by Trimarni athlete Adam and his wife Taylor as a gift. As a Board Certified RD, health conscious individual and 11 year endurance triathlete, I am not only enjoying reading this cookbook but following the recipes (I still tweak the recipes a bit :)

I feel like this cookbook is a game changer for any athlete who wants to eat a more real food, varied diet. Why? Because the recipes are not only delicious but the ingredients are versatile. This cookbook does not prescribe to any diet fads but instead, includes a variety of starches, grains, oils, vegetables and proteins with plenty of gluten free, vegetarian, vegan and dairy free options depending on your dietary needs. 

I am having so much fun in the kitchen with this cook book and absolutely loving incorporating even more real food into our diet. For any athlete who feels like your eating strategies are based on calories, dietary trends, isolated food groups or restriction, I feel that this book will inspire you to eat in a more nourishing way, tasting food, eating mindfully and intuitively and above all, enjoying the fruits of your labor in the kitchen. 

And above all, I encourage you to eat a more varied, real food diet and to reduce the amount of convenient and heavily processed food in your typical eating regime. Spend more time in the kitchen with yourself, your kids or your spouse.

Need some real food inspiration?

Here are a few recipes that we enjoyed this past weekend.

(Note, I copied the recipes from the book but also omitted what I did/didn't do/use and added my notes. For example, many of the recipes call for toasted nuts or coconut and I did not toast the nuts before using them in the recipe). 

Moroccan Lentil Salad with Cauliflower Couscous

Pg. 96

Ingredients: 

1 cup dried green lentils, sorted and rinsed

1/2 tsp fine sea salt

3 medium carrots, peeled and grated

2 cups loosely packed chopped kale, stems removed

1/2 cup chopped pistachios or almonds

1/2 cup chopped dried apricots

1/4 cup pitted, chopped kalamata olives (I don't care for olives so I left this out)

1 tbsp ras el hanout, Moroccan spice blend (1 tsp ground cinnamon + 1 tsp turmeric + 1 tsp cumin + 1/4 tsp ground black pepper)

5 cups cauliflower couscous

Dressing: Maple-Dijon Apple Cider vinaigrette

Instructions: 

1. Place the lentils in medium pot, add salt and cover with 2 inches of water (my leftover tip: Double this portion of lentils). Bring to a boil over high heat then reduce heat to low, cover and simmer until tender, but not mushy, 25-30 minutes. Drain and set aside to cool. 

2. Place the carrots, kale, nuts, apricots, olives and spice in a large bowl. 

3. Add the cauliflower couscous (see recipe below) and lentils and toss until evenly combined.

4. Add 2/3rds of the dressing (see recipe below), toss and taste. Add more dressing to taste, if needed. 

5. Cover the salad and place in the fridge to chill for at least 30 minutes or until ready to serve. 

To make cauliflower couscous (pg 156)

1 large head cauliflower (1.5-2 lbs)

2 tbsp extra-virgin olive oil

1 tsp ground cumin

1/4 tsp fine sea salt

1/4 tsp freshly ground black pepper

1. Quarter the cauliflower head and cut off the individual florets. In a food processor (I use the Ninja Master Food Prep), place the florets, filling only halfway and pulse several times until finely chopped. Transfer to a large bowl and continue with the remaining florets until all resemble couscous size granules.

2. In large skillet set over medium heat, warm the oil. Add the cauliflower, cumin, salt and pepper and cook, stirring continuously until cauliflower is soft but still crisp (about 3 minutes). 

To make Maple-Dijon Apple Cider Vinaigrette (pg 173)

1/2 cup extra-virgin olive oil

1/4 cup apple cider vinegar

2 tsp maple syrup

1 tbsp dijon mustard

1/2 shallot, minced

1/4 tsp fine sea salt

1/4 tsp freshly ground black pepper

1. Combine the oil, vinegar, syrup, mustard, shallot, salt and pepper in a glass jar with a lid. Shake vigorously until emulsified.

For a creamy vinaigrette, omit the syrup and instead, add 2 tbsp tahini.

The dressing will keep in the fridge for up to 1 week. If the oil solidified, briefly microwave on low until melted. 

Cashew Pesto
Pg. 67
(Original recipe was an arugula cashew pesto but since I eat so much arugula in my daily diet, I omitted the arugula and just made the cashew pesto instead. The recipe called for 2 cups tightly packed arugula)

Ingredients

1 cup cashews or walnuts (I used cashews)

1 1/4 cup grated Parmesan cheese

1 or 2 cloves garlic (I used 2 and it was very garlicky - which we like!)

1/2 cup extra-virgin olive oil

2 tsp white miso paste (I couldn't find this at the grocery so I omitted it)

2-3 tbsp lemon juice

1 tsp lemon zest

Instructions1. In a food processor, combine the nuts, (arugula), Parmesan an garlic. Process until coarsely chopped. Add the oil, miso, lemon juice and zest. Process until desired consistency is reached.

2. Transfer to a container with a tight-fitting lid and store in the refrigerator for up to 5 days or freeze for up to 3 months.

3. To make a sauce (thinner consistency) just add more olive oil, broth or water.

You can add this to a sandwich, wrap or pita, toss in a salad or add on top of boiled potatoes. 

Giddy-up Energy Bites
Pg. 57

Ingredients

12 large Medjool dates, pitted

1 cup dried unsweetened cherries (I used dried apricots)

1 cup raw chopped walnuts

1/4 cup unsalted almond butter

1 tbsp unsweetened cocoa powder

2 tbsp finely ground coffee beans

1/4 tsp fine sea salt (I use pink Himalayan salt when I cook as it contains iodine)

1/2 cup shredded unsweetened dried coconut

1. In a food processor, combine the dates, cherries, walnuts, almond butter, cocoa powder, coffee and salt. Pulse a few times to chop the ingredients and then process on high speed for 1-2 minutes, stopping once or twice to scrape down the sides of the bowl and beneath the blade with a spatula. Process until the ingredients clump together. 

2. Empty the contents into a medium bowl. Use your hands to shape the mixture into 24-walnut-size balls and roll each ball in the coconut (I combined the coconut into the blender and omitted this step of rolling the balls in the coconut).

Store in an airtight container for up to 1 month or in freezer for 6 months. 

A great snack before an early morning workout. Just be mindful of how well (or not so well) dried fruit digests in your belly before a workout). 

Blueberry Lemon Cornmeal Scones
Pg. 59 - Karel's new favorite pre-workout snack!

Ingredients1 cup stone-ground cornmeal
1 cup all-purpose flour
1 cup sugar
2 tsp baking powder
1 /2 tsp fine sea salt
1 stick (8 tbsp) cold unsalted butter cut into cubes
2 eggs
1/3 cup whole milk Greek yogurt (I used 0% Greek yogurt as it was what I had in the fridge)
1 tsp vanilla extract
Finely grated zest of 2 lemons
1 cup frozen blueberries

Instructions
1. Position rack in the middle of the oven. Preheat oven to 350 degrees. Line a baking sheet with parchment paper. 

2. In large mixing bowl, whisk together the cornmeal flour, sugar, baking powder and salt.
3. Using a pastry blender or your fingers, work the butter into the flour mixture until it's the size of peas.
4. In a separate bowl, whisk together the eggs, yogurt, vanilla and lemon zest. Add to the dry ingredients and stir until combined. Fold in blueberries. The dough will be thick and sticky.
5. Drop the batter in large spoonfuls onto the baking sheet in the shape of a triangle. Place 2 inches apart on baking sheet.
Bake until lightly browns on bottoms, 15-20 minutes. Transfer to a rack and cool. 

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Double Chocolate Teff Cookies

pg. 187 (I didn't have Teff flour so I used gluten-free all purpose flour)

These are SO good. Crunchy on the outside and soft in the inside. Vegan and gluten free.

Ingredients

3/4 cup teff flour  (I used GF flour)

1/2 cup almond flour

1/3 cup semisweet chocolate chips (I used 60% Ghirardelli bittersweet chocolate chips)

1/4 cup unsweetened cocoa powder

1 tsp baking powder

1/4 tsp baking soda

1/4 tsp fine sea salt (I used pink H. salt)

1/2 cup pure maple syrup

1/3 cup coconut oil, melted (I used canola oil)

1 tsp vanilla extract

Instructions

1. In a large bowl, whisk together the flour, chocolate chips, cocoa powder, baking powder, baking soda and salt.

2. Add the maple syrup, oil and vanilla and stir just until combined. For a more tender cookie, cover the batter and refrigerate overnight prior to baking (I didn't do this last step - Karel was anxious to try these cookies!).

3. Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper.

4. Drop the batter by heaping tbsp 1 inch apart on the baking sheet (our cookies were a little bigger :)

5. Bake in the center of the oven until the bottoms are lightly brown. 12 minutes. Let the cookies cook for 5 minutes, then transfer to a rack to cool completely. 

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I am excited to try out more recipes next weekend. Except for the scones - Karel is asking for more ASAP! I think this time I will change up the ingredients and make cranberry orange scones.

For now, we have a lot of leftovers to enjoy (the best part about cooking!). 

Minty Chocolate Trail Mix "cookies"

 Dark chocolate packs a great heart-healthy punch and is a great cure for a sweet craving. Although it may taste bitter to many, up to 1.5 ounces of dark chocolate a day (> 60% cacao) can be a great addition to a heart healthy diet.

Whether it is due to the nutrient compound found in chocolate or just the way it makes most people feel inside after taking one bite, chocolate alone has been shown to help improve cardiovascular health (lowering LDL cholesterol and blood pressure), reduce inflammation, control appetite (ex. overeating/excessive snacking), increase insulin sensitivity, reduce blood clot risk by improving blood flow and improve stress and mood. 

Now that's a great list of reasons for you to enjoy dark chocolate! 

Here are a few ways to get creative with chocolate:

*Add 1 tbsp cacao powder to smoothie, oatmeal or pancake/waffle combinations

*Enjoy an individually wrapped or piece of dark chocolate within 30 min after finishing a meal, combined with a few lightly salted nuts (most portions are ~.37-1.5 ounces). 

*Enjoy up to an ounce of dark chocolate with an orange for a snack in the afternoon

*Add a little shaved chocolate to your coffee instead of creamers, sugar sweeteners or whipped cream (you can still splash with milk)

*Add a piece of dark chocolate to stews/chili for a little extra hint of flavor

Remember that dark chocolate does have calories and fat but if you make room for it in your diet, rather than trying to give it up, you may end up having less cravings later in the day (and reducing the risk for overeating) because you feel more satisfied after a meal.
Being satisfied is not just about calories, carbs, protein and fat but also keeping your taste buds happy. 

Karel and I always have a bar of dark chocolate in our refrigerator - always. It is a staple daily food in our diet and a necessary part in us having a healthy relationship with food. 

Minty Chocolate Trail Mix "cookies"

Ingredients:

2 cups (1 bag) semisweet chocolate chips

1 x 6 ounce bag trail mix of your liking (or make your own trail mix, ex. cashews, peanuts, pistachios, almonds, walnuts, raisins, sunflower seeds, pumpkin seeds) - lightly chop nuts (or smash with mallet on cutting board, in large baggy to break up into small pieces)

5 Andes Mints (chopped)

Pinch of powder ginger
Salt

3-4 tbsp Unsweetened coconut shreds (optional)
6-8 large pretzels (chopped/broken) (optional)

Parchment paper

Large cookie sheet (be sure there is room in the refrigerator for this to cool for 2 hours)

-For those who don't like to follow ingredient steps, melt chocolate and then combine all ingredients. Spoon onto parchment paper as cookies on cookie sheet and then put into the freezer for 2+ hours.

Steps (for recipe followers)

1. Spray a non stick cookie sheet (large) with cooking spray and then line with parchment paper. 

2. Melt chocolate in a medium-large stainless steel bowl placed over simmering water in a pot (about half pot filled - or melt in microwave in short 30 sec intervals to allow for stirring). 

3. Use heat resistance spatula to stir chocolate together (you may need a towel to hold the stainless steel bowl for it will get hot if touching the pot of water). 

4. As you are stirring the chocolate, add in 5 chopped Andes Mints - you could also use peppermint extract or a candy cane.

5. When chocolate mix is smooth, add the nuts and a pinch (no more than 1/2 tsp) of ginger.
If using pretzels, also add pretzels at this time. Stir until combined.
6. Spread chocolate and nut mix on paper as individual "cookies". 

7. After chocolate cookies are on the paper, sprinkle with a little coconut and a pinch of coarse salt on top. Lightly press down with clean fingers (or fork) so coconut and salt sticks. 

8. Refrigerate for 2+ hours. 

9. Place a small portion into individual baggies and keep refrigerated (or in freezer) for a delicious snack, once a day or keep in a container if using for a (holiday) party. 

(This also makes a delicious holiday gift or dessert at a party - keep refrigerated as long as possible or place plate of chocolate "cookies" over ice to keep cool)

Tempeh stir-fry with Basmati rice

There's food inspiration everywhere and depending on your creativity in the kitchen, the possibilities are endless.

I recently received my first every wok from my brother and his new wife and I couldn't wait to put it to good use.

When I was reading a recent issue of Nutrition Action Healthletter, I came across this page on stir-fry recipes.

 

Instant Trimarni Motivation!!

 

One of my favorite proteins in my plant strong diet is Tempeh. Actually, Karel is the one that turned me to LOVE tempeh after he had a wrap from Nathttp://nativesunjax.com/ with Tempeh inside of it.

I am a big fan of soy (in it's whole form) because it is a complete protein and contains all essential amino acids. So, not only is this ancient fermented soybean food great for my health but tempeh is also protein packed (20g per 4 ounce serving) which makes for a great fuel in my active lifestyle.

 

 

With the following ingredients in my kitchen, it was time to get to work with my wok and make something beautiful for my belly.

 

Rice Vinegar
Olive Oil
Paprika
Iodized salt
Edamame
Zuchini
Onions (white)
White beans
Tempeh
Sweet peppers (yellow, orange, red)
Almonds
Basmati rice (cooked)
Parmesean

 

 

 

Heat your wok to low heat and add 1 tbsp olive oil.
Add:
Edamame
Zuchini (chopped)
Onions (white) - chopped
White beans (rinsed and drained)
Tempeh (chopped, 4 ounces or 1/2 package per person)
Sweet peppers (yellow, orange, red) - chopped

 

 

Stir occasionally and add additional oil and a splash of water to prevent overbrowning or sticking. Season with paprika, a pinch of salt and any other seasonings.

After veggies begin to soften, add 2-3 capfuls rice vinegar and stir.

 

After 15-20 minutes of letting veggies and tempeh cook, add a small handful chopped almonds and give it a final stir.

 

In a shallow bowl, spoon a few ladels full of veggie mixture and top with  1/2 - 1 cup basmatic rice (or your choice of rice/whole grains - or you can use any type of small cooked potato, chopped). Then mix together.

 

Top with Parmesean cheese and yum your way through your meal.

 

 

And in other yummy news....

 

My recent find at the Bartram Farmers Market....oh my yumminess. The BEST bread I have ever had.

 

A little about the baker from Boutique Du Pain:

"Nana (Chef/Baker) is a graduate of the French Culinary Institute (NYC) and has a worked

 

for Dean and Deluca (the beloved retailer known for its curated selection of artisanally

 

made gourmet products) in NYC. With her knowledge and expertise, she brings to your

 

table breads that are simply irresistible and wholesome."

And her breads:

Boutique Du Pain gives you the opportunity to enjoy a great selection of breads

 preservative-free and additive-free. All Breads are rustic, flavorful and artisanally made

 

from start to finish with French technique.

 

Whole Wheat Sandwich Loaf, White Sandwich Loaf, Bagels, Baguettes, Old Fashioned

 

French Sourdough, Ciabatta, Challah, Brioche, Donuts, Oatmeal Blueberry Walnut

 

 

Also - if you are local in the Jacksonville area, check out Mina's Bakery and her holiday special. There's nothing we love more than our yearly shippment of Czech cookies from Karel's mom in December, but now everyone in our area can enjoy the many traditional types of European cookies.

 

50 homemade European cookies for $20!!!

To order: 904-463-3752