Dawn Liddicoat, Nutrition Coach

I grew some hydroponic lettuce this spring in our house. It tastes so tender! Has anyone else done this? Does it grow back after you cut it?

Food prep!
I believe it is the key to eating well most of the time. When you have your veggies cut and right in front of you in the refrigerator, it’s easier to make the right choice, whether it’s snacking or meals. It’s those weak moments when you don’t have anything ready, that you reach for snacks or worse yet, sugary treats. Sugary treats should be a planned, not spontaneous, occasion, like a birthday treat or celebration meal. What do you have planned for the week to help you stay on track?

NO SUGAR NOVEMBER
If you are ready to build health and leave sugar behind, join me tomorrow and for the next 24 days. I will share my sugarless recipes and meals. It may not be easy, but it will be worth it! Who’s in?

Who needs Qdoba when you can use the food-prepped items in your refrigerator to make a burrito bowl? Brown rice, grilled chicken, vegan queso, lots of lettuce, black beans and salsa, please!

Garden fresh zucchini deserves to be put in a yummy flourless muffin so my family might actually eat zucchini. You can’t even tell there’s zucchini in there!
https://detoxinista.com/healthy-flourless-chocolate-zucchini-muffins/

My family enjoys a visit to the local coffee shop on weekends. My drink of choice would be a Mocha Chai Chiller, but I can't do caffeine, and the sugar and additives are not my style. So I make my own at home in a blender and it tastes so awesome, I don't even want the real thing. Plus I don't have the afternoon sugar crash. The Chai Powder is from Mendards, but I'm sure anywhere they have Watson products you could find it.
4 Large Ice Cubs
8oz. Silk Coconut Milk
2 Scoops Chocolate Vegan Protein
1/2 tsp. Chai Powder

The first 2 ingredients...but it tastes so good! Try to replicate it at home with healthier options. I used 2 parts Veganaise to 1 part mustard. This sweet mustard still has a little sugar, but much less and still has plenty of flavor.

I found an alternative to Mayonnaise that uses canola oil instead of soybean oil and lemon juice instead of calcium disodium EDTA, which is a controversial ingredient. It tastes pretty good!

My newest find to help me eat more veggies! Who likes to dip their veggies?

Anyone can do the cardio, it's the nutrition and the strength training that make a difference. If you are looking to
"Build a Better Body" through nutrition and strength training, this program is for you. Starts in May. Check it out!

Join our Build a Better Body class and hang out with a group of like-minded and motivated individuals to put purpose in your workouts, and learn how to intentionally fuel your body to achieve maximum results. This class includes both Nutrition 101 and the Basics of Strength Training.

Meetings are Tuesdays at 6:00 - 7:00pm
Starting May 4th - Live or virtually on Zoom

REGISTER online https://counter.glcymca.org/programs?toggle_state=narrow-categories&active_category=2224&text=Build%20a%20Better%20Body&locations=105572&start_date=05/04/2021

My first chance using a spiralizer turned out great! It takes some muscle to push the veggies down, but it’s doable. Super simple new way to enjoy vegetables.

Food prep day! If I don’t plan, I fail at eating all the veggies and protein I need to fuel my movement for the week. It’s not perfect, but progress from standing and staring in my refrigerator and asking what’s for dinner.

Chocolate Chili! Yes, chocolate! From a Paleo recipe book, Well Fed. Meat and veggies and lots of amazing flavors! I added a cup of mixed peppers: red, yellow and green in place of the second cup of onions. If you eat slow and savor the flavors, you don’t need much to be satisfied!

What’s for supper? Spaghetti squash taco boat with my new cheese (which melted ok) and my new favorite salsa. Yum!

I found a new tasty vegan alternative cheese at Walmart. This is the best tasting yet! Have not tested its meltability yet.

Gluten free “breaded” chicken fingers. I dipped the chicken into a scrambled egg, then dipped into mixture of almond flour, a little salt and seasonings and pan fried in a little grape seed oil. So much flavor!

My favorite recipes are simple, 5 ingredients or less and lots of flavor. Here are 2 soups I tried recently.

Food prep done for the week! It’s easier to eat veggies when they are ready and staring at you when you open the refrigerator. See-through/clear containers help! Sunday is usually food prep day at our house. I started a little yesterday, since it was raining. No excuses today since there’s no Packer game! When is your food prep time?

When the weather turns cool, you need some comfort food! Coconut cream fudge!

Beet noodles! Yum! I shopped at Woodman’s yesterday and found these beautiful beet noodles for a great price. I sautéed them al dente with some grape seed oil and salt.

If you feel it's time to make some positive changes to your wellness, the Watertown Y's fitness staff is ready to meet you where you are at and guide you on your journey to better health. We will help you meet your goals through fitness, nutrition and human connection! (Even if though it will be through a screen or physically distanced.) Come to the info meeting on Zoom or in person at the Y tomorrow night, Monday, August 24, at 7pm to find out more. Message me to register.

Sugar snap peas are my favorite summer veggie! They just don’t taste the same any other time of year. I could eat the whole bag at once! If I had a garden, I would grow them. What is the vegetable or fruit you can’t wait to eat in summer?

It hurts my heart to know that some people don't have a lot when it comes to healthy food. Please consider donating to your local food pantry.

Join us in helping to support our local food pantries by bringing a non-perishable food item to your group ex class the week of July 20-25.

Are you ready for a nutrition "reset" and give your digestion a break for 30 days? I would like to introduce you to the Arbonne 30 Days to Healthy Living program. It's not a fast and you don't have to count calories. It's focus is on cleaning eating, removing possible allergenic foods, balancing blood sugar and supporting your elimination organs. Message me if you would like the link to the Zoom call tonight at 7:30pm that will give you all the details of the challenge.

Eating better doesn’t have to be complicated and you don’t need to be perfect at everything. Small habit changes can make a big difference. If your nutrition habits are something you would like to work on in May, I would love for you to join the Y’s Nutrition Challenge Program that starts next Wednesday, May 6th! We will meet virtually on Zoom.
See all the details and register at https://www.glcymca.org/wellness-programs

Wellness Programs WELLNESS PROGRAMS OFFERED AT THE WATERTOWN AREA YMCA NUTRITION CHALLENGE (Age 18+) Eating better doesn’t have to be complicated and you don’t need to be perfect at everything. Small habit changes can make a big difference. 4 weeks 1 Habit 0 Foods off limits Program will include: Nutritional Educ...

BAKING!
Baking is a great stay-at-home activity! However, baking usually includes ingredients that aren't so healthy, like sugar, white flour and lots of butter. I enjoy baking too, but I like to challenge myself by finding healthier recipes and just-as-tasty options. My newest find was these loaded breakfast cookies. I used a trail mix in equal parts to the cranberries and nuts. What is your favorite "healthy" cookie recipe?
https://www.savorylotus.com/loaded-breakfast-cookies-gluten-free-paleo-and-vegan/

Loaded Breakfast Cookies (gluten free, paleo, and vegan) - Savory Lotus Quick and easy breakfast cookies loaded with all the things. Great for an on-the-go breakfast or snack. Gluten free. Paleo. Vegan.

Food Prepping
Video to come later!
A good habit to support healthy eating is to prep your food so that healthy meals and snacks are always easy to make and convenient. Do you have a time scheduled in your week to prep your food? What does it look like?

So I decided to hop on the video bandwagon. This is only my 2nd video, so please understand that it's my intention to only inspire others to have healthy meals that includes lots of nutrition, including protein, fat and carbs. I am far from a professional speaker and I did not rehearse what I said. It comes my my heart to add value to you, my friends. And one more tip, if you are finding yourself munching at night, after supper, you may want to look at your breakfast? Is it full of balanced nutrition?

Something you can be in control of right now is your nutrition. Consider joining me for 4 virtual meetings in May to learn how you eat is just as important as what you eat. We will also explore overcoming the roadblocks to good nutrition. Sign up through the Y's website: www.glcymca.org.