Homemade Apple Pie

Happy Fall, y’all!

I am taking a break from #allthingspumpkin and experimented in the kitchen with homemade apple pie! When it comes to pie, what is your favorite: apple, pecan, or pumpkin?

With holidays right around the corner, I decided to get in the kitchen and make a more nourishing pie with the same flavor and deliciousness. Finding healthier alternatives to my favorite treats is one of my favorite things!

I adapted my pie crust from @livelytable and it did not disappoint. Essentially you could use about any type of flour, but I chose 100% whole wheat flour for some extra fiber + B vitamins + nutrients.

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Tip for the pie crust: The recipe calls to use a food processor, but I used my Vitamix and it worked perfectly. This recipe makes 2 pie crusts that last in the fridge up to 3 days before use. If you are vegan or do not care for  butter, feel free to use coconut oil.

I chose to peel my apples BUT there are TONS of nutrients in the apple peeling-fiber, vitamins and minerals…you can keep the peeling or save it for a smoothie.

Okay, onto the recipe!

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Homemade Apple Pie

  • Servings: 8 slices
  • Difficulty: easy
  • Print

Pie Crust Ingredients:
2 cups 100% Whole Wheat Flour
2/3 cup (12 T) cold butter, cubed
1/4 tsp salt
1/2 cup cold water

Filling Ingredients:
4 large apples (I used Fuji & Pink Lady)
1/4 cup Maple Syrup-pure
1 T Lemon Juice
2 tsp Vanilla Extract
2 tsp Cinnamon
1 T whole wheat flour

Pie Crust Directions:
1. Using a food processor or high powered blender, pulse flour, butter, and salt until crumbly (or pea shaped form).
2. Add cold water, 1 tablespoon at a time, until flour meets dough-like texture.
3. Form dough into 2 equal shaped disks. Refrigerate up to 3 days or go ahead and roll out and form crust into a pie pan.
4. Bake at 375 F for 10 minutes.

Filling Directions:
1. Peel apples if desired. Slice apples to desired size.
2. In a medium sized mixing bowl, add peeled + sliced apples, maple syrup, lemon juice, vanilla extract, cinnamon and flour. Mix well. Set aside.

Assemble Pie:
1. Allow baked pie crust to cool for about 5 minutes.
2. Add apple pie filling.
3. Bake at 350 degrees for 15-20 minutes, keeping an eye on pie.
4. Serve with vanilla ice cream or whipped cream and ENJOY. 

*TIP: if you’d like a more “goopy” pie, use a tart apple like Granny Smith and cook for about 30-45 minutes. I will experiment with this method soon!! 😊

 

Let me know in the comments section or on my social media pages what YOUR favorite pie is! I’d love to know!

If you’d like to receive my FREE Monthly Wellness Newsletters, subscribe here! 

*What is this Monthly Newsletter? Every month is different, but they are all nutrition based and wellness oriented including in season foods, past relevant blog posts, fun food finds, and spiritual insight. 🙂

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN
Registered Dietitian
Follow me on social media!
@livebetterwithkatdetter

Pumpkin Spice Granola

Who else is still on a pumpkin kick? You know I am!

Y’all know I love me some granola, and if you haven’t checked out my other granola recipes, you can find them linked below:

Maple-Almond Granola

Almond Joy Granola

BUT since it’s pumpkin season, I made my version of pumpkin spice granola and honestly–it’s my favorite homemade granola recipe yet! I hope y’all love it as much as I do! Make sure you tag me in all of your creations: @livebetterwithkatdetter

Fun Pumpkin Facts: 
Did you know that pumpkin can be used to replace butter or oil in baked goods? You heard me right!
Subbing pumpkin for butter in a recipe: For 1 cup of butter, use 3/4 cup of PURE pumpkin puree
Subbing pumpkin for oil in a recipe: For 1 cup of oil, use 1 cup of PURE pumpkin puree (1:1 ratio)

Pumpkin is also high in fiber which many Americans do not consume enough of daily. Fiber aids in digestion, promotes heart health, and controls blood sugars. Make your “treats” more nourishing by using pumpkin!

Other ways to incorporate pumpkin:
Add pumpkin puree to Greek yogurt with a drizzle of honey
Make pumpkin muffins or scones
Mix 1-2 Tablespoons into coffee with 1 teaspoon of maple syrup
Make a savory sauce with pumpkin + light cream + Parmesan cheese
Combine pumpkin + ricotta cheese + herbs + spices and use as a filling for lasagna
Make a pumpkin smoothie

Okay, now onto the granola!

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Pumpkin Spice Granola

  • Servings: 6 servings
  • Difficulty: easy
  • Print

Ingredients:

2 cups old fashioned oats
1 tsp cinnamon
1 tsp pumpkin pie spice
1/4 tsp salt
1 T chia seeds or ground flax
1/4 cup coconut oil
1/8-1/4 cup maple syrup (depending on how sweet ya like it!)
1/2 can PURE pumpkin 

Directions:

  1. Preheat oven to 325 F.
  2. Mix oats, spices and chia/flax together. In a saucepan, heat coconut oil, maple syrup and pumpkin until melted and combined together.
  3. Mix pumpkin mixture into oats.
  4. Once well incorporated, add to a parchment paper lined baking dish.
  5. For granola clusters, spread granola evenly and firmly pack oat mixture onto baking sheet.
  6. Bake for 30 minutes, rotating pan halfway through. Allow granola mixture to cool for an hour, then break into chunks.
    **NOTE: If granola is too moist, bake for an additional 10-20 minutes at 200 F to take out excess moisture.
  7. Enjoy on a top of yogurt, in a smoothie bowl, or plain!
  8. Additional/optional add ons once granola is cooled:
    Dark chocolate chips/chunks
    Pumpkin seeds
    Raisins
    Dried cranberries
    Freeze dried fruit

 

What other fall recipes would you like me to try? Let me know in the comments here or on my social media accounts!

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN
Registered Dietitian
Follow me on social media!
@livebetterwithkatdetter

Vegan Raspberry Tart

Who else love the fresh flavors of raspberry + lemon? You know I do!

Vegan Raspberry Lemon Tart
Vegan Raspberry Lemon Tart

 

This is a dairy free, refined sugar free, gluten free raspberry tart that is really simple to make with minimal ingredients that your whole family will enjoy.

I’ve tried several “vegan cheesecake” type of desserts before, and I have to say…the cashew base is definitely my favorite. I’ve tried full fat coconut cream and coconut milk, but the cashew base is the creamiest.

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Tag me in your creations!

 

 

Vegan Raspberry Tart

  • Servings: 8 slices
  • Difficulty: easy-moderate
  • Print

*Note: for best results, soak raw cashews in water for at least 4 hours.

**Note: keep coconut milk room temperature and only use the separated cream, not liquid

Crust Ingredients:

  • 1 cup English Walnuts
  • 10 Medjool Dates (pitted)
  • 1/2 fresh squeezed lemon

Directions: 

  1. Line the bottom of a 9 inch spring form pan with parchment paper. Grease sides of pan with coconut oil.
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  2. In a high powered blender, add English walnuts, dates and lemon and blend until crumbly crust texture. Add more/less lemon juice as needed to help incorporate ingredients.
  3. Press crust mixture onto lined spring form pan. Set in freezer while the filling is mixed.
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Filling Ingredients:

  • 2 cups of raw cashews, soaked *
  • 1/3 cup of pure maple syrup
  • 1/2 cup of coconut milk **
  • 1/4 teaspoon salt
  • 2 Tablespoon coconut oil
  • 1/2 fresh lemon

Directions:

  1. In a high powered blender, add soaked cashews, maple syrup, coconut milk, salt, coconut oil and lemon. Blend until very smooth.
  2. Bring crust out of freezer and add filling on top.
  3. Put tart back in refrigerator for 4 hours, or until the tart is set and firm.

Topping ingredients:

  • 3 cup raspberries, fresh or frozen (if frozen, thaw)
  • 2 Tablespoons maple syrup

Directions: 

  1. Add raspberries and maple syrup to a saucepan and bring to a boil, continuously stirring to not burn.
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  • Allow to cool slightly. Pour over tart. Put in freezer for ~5-10 minutes.
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  • Enjoy!

 

 

 

 

All photos were captured by the fabulous Courtney Haas with Courtney Haas Photography. 

Remember! If you’d like to receive my email newsletters for more easy + balanced eating ideas & food freedom tips, subscribe here! Tell your friends 🙂

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN
Registered Dietitian
Follow me on social media!
IG: @balanced.nutrition.dietitian
FB: Live Better with Kat Detter
Twitter: @katrinadetterRD

 

5 Ways to Manage Time for Your Health

Have you ever been inspired to make healthier changes but just wasn’t sure where to start? I’ve been there, too.

Throughout my sophomore year in college, I told myself I’d make time for my workouts. You see, I was really determined with my workouts during my freshman year. Then, I injured my knee and took a break to allow it to heal. After that, it was really hard for me to get back in the habit of working out 5-6 days a week.

The commitment was hard…I fell back into my old, teenage habits of “putting it off until tomorrow”. I’d try to work out in between classes and science labs, but then I’d quickly talk myself out of it…a nap sounded better instead.

After gaining a few unwanted pounds, developing a poor relationship with food & self, and having a hard time fitting into my clothes, I decided things needed to change…I needed to change…I needed to get my mind right so I could be happy with myself again.

prioritizing health
picture credit: Courtney Haas Photography

But how?? How did I manage my time for my health?

  1. I changed my outlook

    While at the time my motivation was how my clothes fit, it didn’t take long for me to remember the “exercise high” from endorphin release–and I fell in love with exercising again. I quit looking at exercise and health as a chore and just made smaller decisions along the way that now last me a lifetime. I put a priority on my health, and eventually, my “healthy habits” became a part of my daily life.

  2. I scheduled time

    We are all busy! We all work, have families, school functions, socialization…it all adds up! My biggest advice to you (and myself!) is to schedule time in your day for your health. If you want to meal plan, pick one day and dedicate one hour to prepping all of your fruits + veggies for the week. Schedule time for your workouts. If you know your busy in the evenings, try waking up early to get your workout in. Allow yourself to take an hour daily for you to find joyful movement to help you reach your health promoting goals.

  3. I prayed

    I’m a very spiritual person, and I look to God daily for guidance. When I was struggling prioritizing my health, I prayed to Him. I reached out to Him to help motivate me. Exercising was important for my mental health, and I looked to God’s support to guide me. I even started going on walks in the evenings just to talk to Him–I looked forward to those walks because I knew I’d feel enriched after.

  4. I found an accountability partner

    Luckily, I have some great friends! Friends that encouraged me to wake up early to go for a morning run. Friends that had the same goals as I did. Friends that motivated me to drink more water. Friends that helped me normalize foods! Friends that supported me. We were able to lean on each other, talk about our struggles and learn from one another. I highly suggest finding someone that can keep you accountable for both gentle nutrition & joyful movement–and it may be two different people!

  5. I gave myself grace

    Sometimes life gets in the way, and you can’t complete your workout. Sometimes you really want to eat french fries instead of a side salad at your favorite restaurant. Sometimes your muscles are sore and your body is telling you it needs rest. And you know what?? That is totally and completely OKAY…and normal! That is part of making sustainable lifestyle changes–allowing yourself to take a rest day, allowing yourself to eat foods that may not be the most nourishing–that IS part of a healthy lifestyle! Food flexibility, food freedom, joyful movement, gentle nutrition, rest days–all of that makes up a mindful & intuitive eating lifestyle. It can be hard in the beginning to give yourself that grace, but eventually, your life will be transformed and you will truly enjoy all aspects of a well-rounded life.

    My hope for you is that you can apply at least one of these time management strategies to prioritize your health.

    **Challenge for the week? Focus on one of these areas to help you prioritize your health.

Jump-start your mindful eating journey by downloading my 6 Steps to Mindful Eating guide here -it’s FREE!

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN
Registered Dietitian
Follow me on social media!
IG: @mindful.eating.dietitian
FB: Live Better with Kat Detter
Twitter: @katrinadetterRD

7 Freezer Foods to Keep on Hand

Has anyone ever told you that you HAVE to eat fresh foods to be healthy???

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The truth of the matter is that frozen foods are very convenient for our busy schedules and some nights we need a quick + easy + nutritious meal in a matter of minutes. In my household, we keep our freezer STOCKED. 

Don’t be fearful of frozen foods because they don’t uphold to “diet culture” standards. You can still get nourishment from frozen foods.

Here you will find some of my favorite freezer find foods that I keep on hand for fast, nourishing meals.

  1. Frozen Vegetables
    But frozen isn’t as good as fresh? WRONG. Frozen vegetables are fresh vegetables that have been washed, cut up, blanched, then frozen…meaning they are still in their complete, WHOLE food form making them a great food find to stock your freezer. What I like most about frozen veggies? They don’t spoil as quick as fresh veggies and are economical. Now, I do love my fresh vegetables–but frozen are so convenient! My favorites include broccoli, cauliflower, spinach and the mixed vegetable blend (usually with broccoli, cauliflower and carrots). How to use? Follow directions on package for preparation and add to stir fry’s, pasta dishes, bake, saute or steam for an easy side dish to accompany any meal.
  2. Cauliflower Gnocchi
    Where all my Trader Joe’s fans at??? These are so yummy and take less than 10 minutes to make. My favorite way is to lightly saute in a frying pan and add basil pesto + Parmesan cheese. Perfect little side dish! Add a  lean protein (like baked chicken or grilled fish) for a complete, satisfying meal!
    *Check out your local grocery store vegetable freezer section! Different brands are coming out with their own “Cauli Gnocchi” line.
  3. Cauliflower Crust Pizza
    By now, y’all know I love me some cauli-crust! Yes, I have a GREAT recipe that I make + freeze from time to time, but nothing quite beats the convenience of an already prepared crust. There are tons of brands to choose from. My favorites have been Caulipowered and Mama Cozzi’s from Aldi. Bonus? You can buy plain crust and add your own toppings OR buy one already assembled for you. Take your pick!
  4. Veggie Burgers
    I LOVE to have veggie burgers on hand. Veggie burgers get a bad rap nowadays because a lot of people seem to be against soy–but unless you have an allergy, intolerance or a medical condition that is affected by soy, it is perfectly nutritious and a great protein source! Soybeans are the only true plant based protein that contains all 9 of the essential amino acids making it a great protein source. I’ve tried many brands and can honestly say I like them all equally. Try what sounds best to you!
  5. Frozen Meats
    There are tons of frozen meats to choose from–precooked, uncooked, ground, strips, etc…I usually buy ground turkey fresh and then freeze until a later use. Pre-grilled frozen chicken strips are also a great one to have on hand to heat up and add to salads, wraps, or bowls. You can do the same with raw chicken breasts, steak, or fish. Recently, I’ve been a HUGE fan of the Mahi Mahi burgers from Trader Joe’s.
  6. Frozen Fruits
    Much like frozen veggies, frozen fruits have also gotten a bad rap. “They’re not fresh”…nope, but they are produced in a similar fashion to frozen veggies, just make sure you’re buying the “100% whole fruit” versions–no added sugars or additives. Fruits are perfectly sweet on their own. Frozen fruits are great to make smoothies, add to oatmeal, mix into baked goods, or eat on their own!
  7. Halo Top
    While I DO indulge in the “real deal” occasionally, Halo Top gives me the frozen, sweet fix I need to power through my cravings. Is regular ice cream bad? NO! The beauty of intuitive eating is that you can choose what you want based on what will satisfy YOU. Some days it may be Halo Top. Other days it may be Ben & Jerry’s. You do you!If you haven’t tried Halo Top, I highly recommend it! It’s still creamy, sweet, and satisfying. My favorite flavors are PB&J, Mocha Chocolate Chip, and Strawberry Cheesecake.

What foods do you keep stocked in your freezer?? Let me know in the comments!

Remember! Learn more about mindful & intuitive eating by joining our “mindful nutrition” fam!  Subscribe here! Tell your friends 🙂

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN
Registered Dietitian
Follow me on social media!
IG: @mindful.eating.dietitian
FB: Live Better with Kat Detter
Twitter: @katrinadetterRD

6 Tips to Avoid Becoming Hangry

Have any of you ever been hangry?

First off, what is hangry?? By definition, hangry is when someone becomes irritable as a result of hunger. For me, it’s usually a combination of hunger + stressful/annoying situations. I do not automatically become hangry when I am hungry–just when that combination occurs.

Y’all, this is probably my WORST flaw–I have been hangry one to many times, and it not only affects you but also the people around you…so do yourself and your loved ones a favor and follow these tips to AVOID the hangry monster.

  1. Stay Hydrated

    A lot of times hunger can be mistaken for thirst, so stay hydrated! Keep a bottle with you most of the day. Plus, staying hydrated can eliminate headaches, enhance brain  clarity and keep you energized for the rest of the day.

    woman drinking at blue sports bottle outdoors
    Photo by Jopwell on Pexels.com
  2. Eat Consistent + Complete Meals

    What do I mean by consistent + complete meals? Meals that contain all three of the macronutrients (carbs + protein + fat). Each of these macros contain vital nutrition needed that can help you feel full + satisfied until your next meal. Consistency is key–try not to skip meals if you frequently get hangry!

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  3. Listen to Your Body’s Hunger Cues

    If you’re hungry right after a meal, you may just be thirsty…have some water, and wait a few minutes. If you are still hungry, then you likely didn’t feed your body enough during the meal. Add a non-starchy vegetable or piece of fruit to your meals and that should satisfy your hunger. On the flip side, if it is mid afternoon and you are hungry, have a snack! Especially if dinner is several hours away OR you’re hitting the gym soon.

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  4. Have Healthy Snacks on Hand

    This is KEY for success in beating the hangry monster. Keep power bars in your purse or at your desk. Have fresh fruits + veggies readily available for convenience. Pair snacks with protein so it slows down blood sugar spike and keeps you full for longer periods of time. Don’t fear snacking–be mindful in listening to your hunger cues and feed your body as needed.

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  5. Plan Meals

    In order to have consistent + complete meals with all 3 macros + veggies, planning needs to happen. This does not mean you have to prep all your food on Sunday and eat the same thing over and over again (although that does work for some people)–I tend to get bored of the same thing every day. My advice? Take one day of your week and plan your meals and snacks. Write them down, make a grocery list, and stock your fridge with items needed. Prepare (wash + cut) all of your fruits and veggies for easy access, and allow time to cook easy + nutritious meals during the week. If you like cooking everything on Sunday for the whole week and it works well for you, do it! Find your balance.

  6. Avoid Negative Situations

    If nothing else, remember this! My hangry-self is sparked by negativity–if I know I am going into something particularly stressful or annoying, I make sure I have my nourishing snacks on hand and eat well balanced meals. This is my trigger (it may be different for you), but nothing good comes from negativity for me. Find something positive about your day and focus on it–this may help you stay calm. Do your best to stay calm during these situations, and if you’re fueled well, hopefully the hanger will stay away!

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    Photo by Pixabay on Pexels.com

 

What are some of your tips to avoid becoming hangry? Let me know in the comments! 🙂

 

Remember! If you’d like to receive my email newsletters for more easy + balanced eating ideas & food freedom tips, subscribe here! Tell your friends 🙂

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN
Registered Dietitian
Follow me on social media!
IG: @balanced.nutrition.dietitian
FB: Live Better with Kat Detter
Twitter: @katrinadetterRD

 

 

 

 

10 Easy Summer-Friendly Snacks

Summer is near! That means there so will be tons of pool parties, beach days, and outdoor fun ahead. Many people ask what kind of snacks they can keep on hand for summer, and today I will share 10 snack ideas to keep you and your family fueled for summer fun!

summer snacks healthy

  1. Watermelon Chunks

One of the things I look forward to most during the summer season! Watermelon is a great item to bring to a party or cook-out, and easily transported. You can cut it up ahead of time or simply take the whole watermelon and a knife to the party and eat on the spot.

summer snacks healthy

Got a bunch of leftovers? Pop those babies in the freezer for a cool, refreshing “pop-sickle”. 🙂

    2. Berry Salad

Blackberries, strawberries, blueberries, and raspberries–they all make their appearance known this time of the year, and oftentimes go on sale at the grocery store! Wash all your fruit (and slice strawberries if desired) and add to a big bowl. Another great option to take to the beach or pool party because it does not require refrigeration and will taste super refreshing!

black berries served beside strawberry on clear glass bowl
Photo by Angele J on Pexels.com

You could even use a skewer and alternate berries for something a little extra fun for the kids. It’ll be colorful and pretty, too!

    3. Apple Nachos

I know apples are not in season, but apples are one of those fruits that are available all year long in most US stores…what better way to celebrate a family fun day than with apple nachos?

summer snacks healthy

One of my favorite snack recipes found here–go check it out! I guarantee you’re kids will love it! If you have any peanut allergies–feel free to use almond, cashew, or soy butter.

   4. Homemade Trail Mix

Easy, portable, flavorful, and a complete snack! You can really add whatever you want in this trail mix, but here are some of my favorite options: almonds, cashews, peanuts, sunflower seeds, pumpkin seeds, dark chocolate chips, dried cranberries/raisins, dried mango/pineapple, pretzels, etc.

There are endless options and various combinations that can be made here based on your family’s preferences. This is another great on-the-go, outdoor-safe snack!

   5. Fruit Pops

There are several 100% fruit juice pops you can buy in the store for convenience, but it would be so easy to make these at home, too! All you need is a pop-sickle mold container, freezer space, and a really good fruit mixture!

summer snacks healthy

Pinterest has several great recipes, or you can create one yourself! Basically blend up your favorite fruit combo (you can add veggies, too!), nut butter if desired, and some milk or yogurt for creaminess then add to your pop-sickle mold. Freeze for at least 4 hours to make sure pop-sickles are frozen all the way through. Enjoy on a hot day by the pool!

Check out my banana pop recipe here for more inspiration 🙂

   6. Smoothies/Smoothie Bowls

One of my favorite things to eat all.year.long but especially in the hot summer months. Linked down below is one of my favorite smoothie recipes, and I have several on my instagram page, too 🙂 @mindful.eating.dietitian

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Green Smoothie Bowl

   7. Veggie Sticks with Dip

Fresh cut veggies either from your garden or the Farmers market screams summertime! Carrots, celery,  broccoli, cucumber, bell peppers, squash, zucchini, tomatoes…so many to choose from! I’m looking forward to fresh garden veggies this year.

summer snacks healthy

I love to pair my veggies with a fun dip like homemade Greek yogurt ranch, hummus, tzaziki sauce, yogurt-dill dip, or a simple vinaigrette. Great way to get those micronutrients in!

   8. Greek Yogurt Parfait

These can even be made ahead of time if you know you’re gonna be on the road all day, need some quick on the go meal ideas, or are just hungry and need something quick! Be sure to keep this snack cooled either in a refrigerator or cooler for food safety!

summer snacks healthy

Here is my favorite parfait recipe idea topped with homemade granola. Top with fresh berries or other seasonal fruit you love!

    9. Fresh Pico de Gallo

Using all your fresh herbs, tomatoes, and jalepenos from the garden, the only other ingredient you need is lime/lemon juice! Crowd favorite, too! See my recipe here.

summer snacks healthy

Serve with your favorite tortilla chips or fresh veggies for a refreshing, nourishing snack.

  10. Protein Energy Bites

A year-round staple at my house, but its something you can make ahead of time, non perishable, and nutritious! Check out the full recipe here. 

summer snacks healthy

You could even transform those energy bites into granola bars–recipe found here. 

summer snacks healthy

 

What is your family’s go-to summer snack? Let me know in the comments 🙂

 

If you’d like to subscribe to my Newsletter to help you on you mindful eating journey, click here.

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN
Registered Dietitian
Follow me on social media!
IG: @mindful.eating.dietitian
Facebook: Live Better with Kat Detter

 

4 Reasons Why Diet Culture is Harmful

With appearance and health being at the forefront of society, many people choose to go on a diet at some point in their life…some without even realizing it…

Weight Watchers, Keto, Paleo, Atkins, Whole30, South Beach, Cabbage Soup Diet, Boiled Egg + Grapefruit, The Zone, Fat-Free, Sugar-Free, various Detoxes…

“It’s not a diet, it’s lifestyle change…”

anti diet culture

I can whole-heartidly be on board with choosing nourishing foods, finding joyful movement daily, and respecting your body–but when your “health promoting goals” become just as much of an obsession as a fad diet–it can quickly transform into a diet.

I want you to sit back and think for a moment what your incentive was for trying a fad diet…what was your purpose for it?

For me, it was to be skinny. Yep, original–I know. I was “bigger” than the other girls in school, and all I wanted was to be thin just like them. I tried what seemed like everything–skipped meals, went vegetarian, only ate fruits + veggies, fat-free…and you know where all of this got me? No where. I had little to no energy to exercise (which was the only thing that could uplift my mood), I was irritable (hello HANGRY), and wasn’t losing weight! Food became an unhealthy obsession I struggled with for YEARS, all sprung from society’s marketing for fad diets.

So, what’s wrong with fad diets & diet culture?

1. Poor relationship with food

The fad diet mindset can easily turn your thoughts into negativity when it comes to food and nutrition. Many times, especially if your goal is strictly appearance driven, you will do anything to look a certain way…restrict, diet, over-exercise, juice cleanse etc. If a diet tells you to stop eating a certain food or food group, you’ll do it. If the fad diet tells you a food is  bad, you’ll refrain from it. This quickly turns into a poor relationship with food, and when you consume the “bad foods”, you are overwhelmed with a guilt that consumes your thoughts. These thoughts are likely to turn into an obsession.

2. Obsession

Anything can become and obsession–diets included! A lot of times these low-key obsessions  start out innocently…

For example, when I was 10 years old, I went dress shopping. I found the perfect dress, and someone told me, “Katrina, now you can’t gain any weight if you want to buy this dress”…

Now, at the time I didn’t think anything of it…but eventually I started asking people “do I look fatter than I did before I ate, I gotta fit in this dress”, and it became an obsession with not gaining weight…and that is where my restriction and poor relationship with food & body began.

This obsession can be with appearance or with food. You can be constantly thinking about food, what are you gonna eat next, when can you eat it, where is it gonna come from, etc. That obsession has absolutely no benefit to reach your goals…it will get you no where. There is more to life than obsessing about food…

3. Possibly missing out on key nutrients

Most fad diets encourage an elimination of some food group–Keto: carbs, Paleo: dairy + grains/legumes, Whole30: dairy + grains/legumes for 30 days, Atkins: carbs. These fad diets are teaching people that these “food groups” are bad for you, causing you to have a “fear” of these foods…when really they each serve a purpose in human physiology.

This is how the cycle goes: 
Poor relationship with food–> Obsession over food –> Missing key nutrients

Carbohydrates are our bodies main source of energy–our needs are dependent on activity level, but every.single.person needs carbs. Now, of course certain medical conditions (such as epilepsy) may require very little amounts of carbs–but most of the human population bodies thrive off of carbs.

While we can live without dairy, especially since there are many alternatives now, dairy products have a lot of nutritional value–calcium, protein, vitamin D, phosphorus, potassium, magnesium, vitamins A, B12–and if you want to have it in your diet, then do so!

Grains and legumes are nutritional powerhouses full of fiber + protein + carbohydrates. Plants are nutritious, even if they are “starchy”. Grains contain B vitamins (thiamin, riboflavin, niacin and folate) and minerals (iron, magnesium and selenium) which our body needs for metabolism. Legumes are the “King of Fiber” containing nearly 7 grams per 1/2 cup serving and are considered a good plant-based protein source.

While yes, you can supplement essentially any nutrient now, it’s always best to get from food first, then supplement if needed. However, our bodies are designed to metabolize FOOD…not factory made supplements…

4. Quick fixes can hinder your long term wellness goals

What happens when you restrict + count calories + eliminate foods??? You lose weight.

What happens a few months later when you reach your “goal weight” and realize you can’t sustain the diet choices you’ve made over the past few months? You start eating food again…and a couple things may happen…

a) If you’ve been restricting calories and food, your body may store food as fat because your body doesn’t know when it will get food again.

b) You could over-indulge in satisfying foods because you’ve been restricting them for so long–leading to excess weight gain.

The problem with fad diets is that they do not teach you how to sustainably eat for life. Going the rest of your life without your favorite food is unrealistic…which is why making SMART goals to transform your lifestyle is the way to accomplish your health and wellness goals.

***DISCLAIMER:  These diets may have worked for you. However, research shows dieting is not sustainable for life long term, which is why I do not promote them. Do what is best for you and your body, and if you are ready to jump-start your mindful & intuitive eating journey – download my 6 Steps to Mindful Eating guide here – it’s free!

Until Next Time,
Happy Chewing!
Katrina Detter, RD, LDN
Registered Dietitian
Follow me on social media!
IG: @mindful.eating.dietitian
FB: Live Better with Kat Detter
Twitter: @katrinadetterRD

Triple Berry Cobbler (Refined Sugar & Flour FREE)

It’s berry season! Which means strawberries, blackberries, raspberries and blueberries are typically on sale at the grocery store every.single.week and this makes me very happy!

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In the hot summer months, I have the luxury of owning blueberry bushes–so I can stock up on a bunch for the year! However, around this time every year, my frozen blueberry stash depletes…and I have to buy frozen or fresh at the grocery store. Luckily for me they’ve been on sale lately!

Berries are rich in antioxidants which battle the “free radicals” in the body to fight off the development of inflammation + chronic disease. Berries are also a good source of polyphenols (a naturally occurring chemical found in plants)–more specifically anthocyanins (blue/purple pigmentation in plants), micro nutrients and fiber. Studies have shown that these components are associated with improved cardiovascular health with “improved LDL oxidation, lipid peroxidation, total plasma antioxidant capacity, dyslipidemia, and glucose metabolism”. 1

There are endless ways to enjoy berries!

  • Fruit Salad
  • Homemade Fruit Salsa served with Cinnamon Pita Chips
  • Mixed Berry Smoothie
  • Mixed Berry Yogurt Parfait
  • Berries to top off an Ice Cream Sundae for dessert
  • Mixed Greens Salad + Berries
  • Berry Muffins
  • Berry Pancakes/Waffles (adding berries to the batter)
  • Banana-Berry Oatmeal 
  • Add on top of cereal
  • Eat on its own!

While berries are very enjoyable on their own, I love adding them to baked goods! Below you will find my refined sugar FREE Triple Berry Cobbler using only 3 Tablespoons of maple syrup in the whole.entire.thing to sweeten it up! Use whatever berry combination you like–I used strawberries, blueberries, and blackberries. This will be the PERFECT patriotic dessert for Independence Day coming up!

  • Other Berry Options:
    • Raspberries
    • Acai Berries
    • Boysenberry
    • Elderberry
    • Black Raspberry
    • Mulberry

 

Triple Berry Cobbler

  • Servings: 8 servings
  • Difficulty: easy
  • Print

Ingredients:

Filling:

  • 3.5 cups Berries of choice (I used strawberries, blackberries, and blueberries)
  • 3 Tablespoons Cornstarch
  • 2 Tablespoons PURE Maple Syrup
  • 1 teaspoon Cinnamon
  • 1 teaspoon Vanilla Extract
  • 1 Tablespoon Lemon Juice

Crumble Topping:

  • 1/2 cup Walnuts
  • 1/2 cup Almonds
  • 3 Tablespoons Flax Seed, ground
  • 3 Tablespoons Coconut Flakes, unsweetened
  • 1 Tablespoon Maple Syrup
  • 1/4 cup Coconut Oil, melted
  • 1/2 teaspoon Cinnamon
  • 1  teaspoon Vanilla Extract

Directions:

  1. Preheat oven to 350 degrees F.
  2. Wash and chop strawberries. Rinse blueberries and blackberries. Add berries to a medium sized mixing bowl.
  3. Add cornstarch, maple syrup, cinnamon, vanilla extract and lemon juice to berries. Stir to combine well.
  4. Add berry filling to a greased baking dish. Set aside.
  5. In a high powered blender, add in all the crumble topping ingredients and blend until “crumbly” texture.
  6. Sprinkle crumble topping on top of berry filling. Bake at 350 degrees F for 40-45 minutes or until berries are bubbly.
  7. Allow to cool for at least 45 minutes to allow juices to thicken.
  8. Serve as is, with some vanilla ice cream, or whipped topping!

 

What are your favorite ways to enjoy berries?? Let me know!

 

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian

Follow me on social media!

@livebetterwithkatdetter

References:
  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3068482/

Mexican Quinoa Bake

Do you ever get stuck in the same meal routine and want to mix things up? I know I do! Here are a few things I look for when it comes to building meals:

  1. Quick & Easy

    • Like most people, my husband and I both have a busy work week. After I get home and workout, I just want something fast that we both can enjoy.
  2. Nutritious

    • It would be so easy to buy convenience meals which are fine on occasion, but for our everyday meal, I want to have tons of veggies + complex carbs + healthy fats + lean protein to nourish our bodies. Especially since we are both so active, it is crucial to replenish those glycogen stores + rebuild the muscles that were torn during exercise.
  3. Satisfying

    • Bottom line: you want to be satisfied after a meal! Have enough food freedom to actually enjoy your food…listening to hunger cues to know what your body needs. I could eat a salad every night (and I do sometimes), but I would be highly unsatisfied if I ate it all the time.
  4. Cook Extras

    • My biggest time saver for you! Cook extras for lunch the next day. To be honest, if I cook everything on Sunday for my lunches + dinners for the week, I am bored by Wednesday…so that form of meal prep doesn’t work well with me. My goal is to always have veggies, grains, and meats prepped on Sunday so I can cook easily throughout the week. That way I can enjoy the same meal two or three times instead of eight times…

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This Mexican Quinoa Bake was a trial run for me on Sunday and I will definitely add it to my cycle menu! If you love beans + quinoa + cheese then you will LOVE this recipe. What I love about this recipe? It contains complex carbs + protein + fat all in ONE dish! All you gotta do is add a nice mixed greens salad or roasted veggies with it and you have a complete, satisfying, fiber-filled meal! As always, there are modifications you can do such as:

  • Add more veggies! I use spinach + onion in this recipe, but bell peppers, spicy peppers, mushrooms, zucchini/squash, or tomatoes would also be a great addition!
  • Skip the cheese: If you are vegan or lactose intolerant, you could always use nutritional yeast in place of cheese. *Why I like cheese in the recipe: more protein + flavor
  • Cut the recipe in half: If you are only cooking for 1, you probably won’t want to make the full 6 serving recipe.
  • Sodium: If you are watching your sodium, skip the taco seasoning and use only spices in powder form.
  • Use Different Beans: Truthfully, any bean would work well in this dish! If you wanna mix it up, you could do a mixture or sub the black beans out completely. Other bean ideas: pinto bean, garbanzo bean, kidney bean, navy bean, white bean, etc

 

Okay, now onto my original recipe 🙂

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Mexican Quinoa Bake

  • Servings: 6 servings
  • Difficulty: easy
  • Print

Ingredients:

  • 1 cup quinoa, dry
  • 2 cups water
  • 1 15-oz can black beans, drained + rinsed
  • 1/2 a medium sized onion
  • 1 cup of fresh spinach, chopped
  • 1/2 pack of Taco Seasoning
  • 1 tsp Cumin
  • 1 tsp Chili Powder
  • 1 tsp freshly ground Black Pepper
  • 2 Tbsp Valentina Hot Sauce (or hot sauce of choice)
  • 1 cup of shredded White Cheddar Cheese (3/4 cup in recipe, 1/4 cup topping)

Directions:

  1. Preheat oven to 350 F.
  2. In a medium sized saucepan, add 2 cups of water + 1 cup dry quinoa and bring to a boil. Cook until quinoa has absorbed all of the water and is firm.
  3. In a large mixing bowl, add quinoa, drained + rinsed black beans, onion, chopped spinach, taco seasoning, cumin, chili powder, hot sauce and black pepper. Mix well.
  4. Fold in 3/4 cup of cheese.
  5. In a lightly greased baking dish, add quinoa mixture. Top with remaining 1/4 cup of cheese. Bake at 350 F for 30 minutes or until bubbly.
  6. Serve with your favorite toppings such as: sour cream, Greek yogurt, hot sauce, salsa, green onion.
  7. Pair with  a nice mixed green salad for some extra fiber + micro nutrients + meal satisfaction.

 

I used MyFitnessPal to calculate recipe Nutrition Facts.

Nutrition Facts

Servings: 6

 
Calories 332
Total Fat 14 g
    Saturated Fat 7 g
    Trans Fat 0 g
Cholesterol 40 mg
Sodium 656 mg
Potassium 464 mg
Total Carbohydrate 35 g
   Fiber 6 g
   Sugar 1 g
Protein 18 g
Vitamin A 20%
Vitamin C 2%
Calcium 34%
Iron 15%

 

Make sure you tag me in your creations ( @livebetterwithkatdetter )!

 

Until Next Time,

Happy Chewing!

Katrina Detter, RD, LDN

Registered Dietitian

Follow me on social media!

@livebetterwithkatdetter