#nutrition

Tomato Artichoke Baked Fish with Orzo

/ Richelle Tabelon, RD / 7 Comments

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Tomato Artichoke Baked Fish with Orzo

  • Servings: ”4-5”
  • Difficulty: easy
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A different and delicious idea for cooking fish!

Ingredients

  • ~2-3 cups dry orzo pasta (more or less depending on your household appetites!)
  • 2 Tbsp olive oil, divided
  • ½ cup onion, diced
  • 4 cloves garlic, minced
  • 28 oz canned diced tomatoes
  • ¼ cup fresh basil, chopped
  • 2 tsp dry oregano
  • ½ tsp black pepper
  • ~1 lb or ~450g frozen white fish fillets, thawed (sole, cod, etc.)
  • 1 Tbsp lemon juice
  • ¾ cup (~170 ml jar) marinated artichoke hearts, drained
  • ¼ cup Kalamata olives (~12 olives), pitted and cut in half
  • 1 Tbsp capers (optional)
  • ¼ cup feta or parmesan cheese

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Directions

  1. Preheat oven to 350˚F.
  2. Cook orzo as per package directions. Drain and stir in 1 Tbsp olive oil so it doesn’t stick together. Set aside.
  3. While the orzo is cooking, heat the other Tbsp of olive oil in a pan. Add onion and garlic and sauté for 2-3 minutes until soft. Add diced tomatoes, basil, oregano and black pepper. Bring to a boil then reduce to simmer for ~5 minutes. Reserve 1 cup of the mixture and set aside. Pour the rest into an oven safe 9”x 13” casserole dish.
  4. Lay the fish fillets on top of the tomato sauce. Drizzle the lemon juice on top of the fish.
  5. Place drained artichokes, olives and capers (if using) on top of the fish. Pour reserved 1 cup of tomato sauce on top.
  6. Bake in the oven for ~20min or until fish is cooked through.
  7. Top with feta or parmesan cheese.
  8. Serve with orzo and enjoy!

 

Festive Cranberry Banana Muffins

/ Richelle Tabelon, RD / Leave a comment

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Festive Cranberry Banana Muffins

  • Servings: “12”
  • Difficulty: easy
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These muffins are the perfect balance of sweet and sour. My kids love them!  (If you prefer, you can substitute raspberries or blueberries for the cranberries.)

Ingredients

  • 3 ripe bananas (can use thawed frozen ripe bananas)
  • 1/4 cup white sugar
  • 1 egg beaten
  • 1/3 cup canola oil
  • 1 cup chopped cranberries (I used frozen)
  • 1 1/2 cups all purpose flour (I have also used 1 cup white and 1/2 cup whole wheat which worked well.)
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1/2 tsp salt

Directions

    1. Preheat oven to 375F
    2. Mash bananas in a bowl.
    3. Add sugar, egg and oil. Mix well.
    4. Gently stir in cranberries.
    5. In a separate bowl stir together the rest of the ingredients (dry ingredients).
    6. Make a well in the dry mixture and pour wet mixture in. Stir just enough to combine (be careful not to over mix).
    7. Scoop into muffin liners or well greased muffin tin. Bake for 20-25min (until muffins spring back when pressed)
    8. Remove from pan and place on a cooling rack. Makes 12 muffins.

    *Let cool completely if you want to decorate. I used cranberries cut in half (as flowers) with pumpkin seeds (as leaves). Stick them on with a tiny bit of icing.

Roasted Salt & Vinegar Lentils

/ Richelle Tabelon, RD / Leave a comment

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Roasted Salt & Vinegar Lentils

  • Servings: “8”
  • Difficulty: easy
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If you love salt & vinegar flavouring you need to try these. High in fibre and protein these lentils make a delicious and nutritious snack!

Ingredients

  • 1 cup uncooked green lentils
  • 2-3 cups white vinegar
  • 1 Tbsp canola oil
  • 1/2 tsp salt

Directions

  1. Rinse lentils with cold water. Drain. Place in a pot.
  2. Cover lentils with white vinegar (until ~2 inches above lentils). Turn on your hood vent as they will smell strong!
  3. Cover with a lid and bring to a boil.
  4. Reduce heat to simmer ~25min. Cook until slightly tender but not mushy.
  5. Drain vinegar well.
  6. Prepare a foil lined pan (cookie sheet) with a layer of paper towel on top. Place lentils on the paper towel to dry for ~1hr or pat dry well if you don’t have time. Discard paper towel.
  7. Drizzle canola oil and sprinkle salt on lentils. Mix well and spread out evenly on pan.
  8. Bake at 400F for 10 min. Stir, then bake another ~10-15 min. Be careful not to burn them.
  9. Let cool completely before storing in a jar or container. Makes ~2 cups.

 

 

Sweet & Sour Chicken Rice Bowls

/ Richelle Tabelon, RD / Leave a comment

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Sweet & Sour Chicken Rice Bowls

A kid-friendly one pan meal for easy cleanup!

Ingredients

  • 2 Tbsp tomato paste
  • 2 Tbsp brown sugar
  • 2 Tbsp soya sauce
  • 2 Tbsp white vinegar
  • 3 cloves minced garlic
  • 1 tsp red pepper flakes (optional)
  • 5 Chicken breasts cut into 1” cubes
  • 1 Tbsp vegetable oil
  • 3 cups low sodium chicken broth
  • ~1 cup fresh pineapple cut into chunks (or 1 can of pineapple chunks, juice drained)
  • 1.5 cups uncooked white rice
  • 1 cup carrots sliced thinly
  • ½ cup each diced red and green pepper
  • 1 tsp onion powder
  • ½ cup green onion thinly sliced (optional garnish)

Directions

  1. Mix together tomato paste, brown sugar, soya sauce, vinegar, garlic and optional red pepper flakes in a small bowl. Set aside.
  2. Sauté chicken breast chunks in oil in a large deep frying pan (you need a lid) over medium heat until no longer pink.
  3. Add remaining ingredients except green onion.
  4. Stir and cover. Bring to a boil, reduce heat to simmer and cook until most of the liquid is gone and rice is cooked. ~20 minutes. Garnish with optional green onion. Enjoy!

Sheet Pan Lemon Chicken with Potatoes & Spinach

/ Richelle Tabelon, RD / Leave a comment

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Sheet Pan Lemon Chicken with Potatoes & Spinach

  • Servings: ”4-5”
  • Difficulty: easy
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Our family loves this easy and delicious supper recipe!

Adapted from Taste of Home

Ingredients

  • 6 medium red potatoes cut into 1 inch pieces
  • 1 large onion, coarsely chopped
  • 2 Tbsp olive or avocado oil
  • 3 garlic cloves minced
  • 1 tsp salt, divided
  • 1 tsp dried rosemary, crushed, divided
  • 1 tsp ground black pepper, divided
  • ½ tsp paprika
  • 6-8 bone in chicken thighs, skin removed (or remove yourself)
  • 8 cups fresh spinach
  • Juice of 1/4 – 1/2 a lemon (to taste)

Directions

  1. Preheat oven to 425˚F
  2. Mix potatoes, onion, oil, garlic, ½ tsp salt, ½ tsp rosemary, ½ tsp pepper in a bowl until nicely coated. Transfer to a greased sheet pan (cookie sheet) Option: cover in foil for easy cleanup.
  3. In another small bowl, mix together paprika, and the rest of the salt, rosemary and pepper. Sprinkle over chicken and then place chicken in between potatoes on the pan. Roast for ~35min or until chicken is no longer pink.
  4. Remove chicken from pan and stir in spinach with the potatoes. Roast for another ~10min until spinach is wilted and potatoes are tender.
  5. Return chicken to pan and sprinkle lemon juice over entire pan. Serve and enjoy!

 

Apple Pecan Bacon Salad

/ Richelle Tabelon, RD / Leave a comment

Salads are so delicious in the summer!

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Use any assortment of lettuce and/or other greens.  Add chopped up apple, real bacon bits (or leftover bacon cut up) and candied pecans (you can make or buy them). Combine the following for the salad dressing:

Freshly ground pepper to taste

1.5 tsp Dijon mustard

1 tsp minced garlic

1 Tbsp lemon juice

1/3 cup avocado or olive oil

1/3 cup white balsamic vinegar

 

Avoidant/Restrictive Food Intake Disorder (ARFID): How does it differ from other eating disorders?  

/ Richelle Tabelon, RD / Leave a comment

As a Registered Dietitian that specializes in disordered eating, I see a wide variety of clients (both male and female and of varying ages) that struggle with food. While you have likely heard of anorexia, bulimia and binge eating disorder, how much do you know about ARFID?

What is ARFID?

ARFID stands for Avoidant/Restrictive Food Intake Disorder (See DSM-5 for diagnostic criteria).  Individuals diagnosed with ARFID have developed a problem with eating or feeding which affects their ability to eat enough to meet their nutritional needs.  Food intake may be restricted based on the food’s taste, texture, smell, colour or past negative experience with the food.

As a result, children or teens may lose weight or not gain weight during growth or may not grow in height as expected. Adults may lose weight and/or not eat enough to maintain basic body functions. ARFID can cause social issues because individuals may have extreme anxiety with eating around other people and/or isolate themselves to avoid social situations that involve food.  Ie. At school or work lunches, holidays with family or gatherings with friends.

Examples of possible ways ARFID may present itself (with no other medical explanation):

  • A child/teen is an extremely picky eater since childhood + not gaining weight or growing.
  • Child/teen/adult had a negative past experience with choking or vomiting followed by a fear of eating solid foods.
  • Child/teen has abdominal pain that prevents them from eating enough + height has dropped or stopped on their growth curve.
  • Client is unnecessarily avoiding a long list of foods that they claim to be triggers for digestive symptoms, are very rigid and fearful of the restricted food/symptoms + losing weight.

What is not ARFID?

People with ARFID don’t typically fear weight gain and don’t have a distorted body image which are characteristics of other eating disorders.  (However, if left untreated ARFID can develop into anorexia or bulimia nervosa.)  Also, if inadequate food intake is better explained by a medical condition or limited access to food then this is not an ARFID diagnosis.

Don’t confuse ARFID with Obsessive Compulsive Disorder (OCD).  For example, an individual with OCD may not eat any raw food for fear of contamination. However, OCD and ARFID can co-occur together.

Remember ARFID is not the same as picky eating.  ARFID and eating disorders are a mental illness.  Ellyn Satter, Family therapist and Registered Dietitian says “Most problems with eating and feeding are not psychiatric disorders. They are problems, and, as such, they can be addressed by education or brief intervention conducted knowledgeably.” Therefore if you are unsure it is important to seek the advice of a health professional with good experience in the area of family feeding (for children), disordered eating and eating disorders.

Is a diagnosis needed before seeking support?

Knowing a diagnosis can be very helpful but it is not necessary nor the solution to recovery.  For example, a diagnosis can help guide which type of psychotherapy to use (ie. Cognitive behavioral therapy, dialectical behavior therapy, etc.) using evidence based guidelines for effectiveness.  However, often behaviors and symptoms are “grey” in terms of whether it is an eating disorder, type of eating disorder and/or whether other mental illness is a factor (ie. OCD, depression, ADHD, etc.).  This is why collaborating and referring to other experienced health professionals is crucial.  However, you can still successfully support someone with healthy change with or without an official diagnosis or while they are seeking out other supports and assessments.  Most important is supporting the individual and creating a plan specific to their needs and situation because even two people with the same diagnosis can have very different struggles, fears, behaviors, etc.

Treatment for ARFID:

Because ARFID is a relatively new diagnosis, the most effective treatment is still being studied.  Treatment must address any nutritional deficiencies, inadequate growth, weight loss and psychological concerns.  Some programs use nutrition counseling, cognitive behavioral therapy, exposure therapy and/or family counseling for children/teens (and many other therapies are being explored).  Also treatment of other underlying conditions is important. Ie. anxiety disorder, OCD, ADHD, and autism are common.  This is why having a medical doctor, Eating Disorder Dietitian, and Psychotherapist (experienced in eating disorders) are all important professionals on a  support team.

Specifically when it comes to nutrition support, here are a few things I have found helpful for my clients with any eating issue including ARFID:

  1. Meet the client where they’re at. Every client is different even if they have the same diagnosis so you need to ask questions, be a good listener and individualize treatment plans with every client.
  2. Explore the home food environment and feeding relationship between the parent/caregiver and child. (Even if the client is an adult it is important to get their childhood food and feeding history.)
  3. Involve and educate the client’s supports (ie. parents, caregivers, spouses or other loved ones) in terms of eating and feeding no matter what age the client is.

Wild Game Nutrition

/ Richelle Tabelon, RD / Leave a comment

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I’ll be honest, I actually didn’t even like the taste of meat growing up… let alone experimenting with eating wild game.  As an adult, learning to cook and season meat to my preferences has helped me to now enjoy meat dishes but I do love some meatless meals as well.

After getting married, my husband started hunting and providing wild game meat for our family.  I’ve grown to feel more connected to our food source and really appreciate knowing where our meat is coming from.  Also, we have learned to process the meat and I actually feel better doing this ourselves as we waste very little, we are overly cautious with sanitization, we choose the cuts we prefer and what goes into the ground meat.  We have an extra deep freeze for the meat and I rarely have to buy meat from the store.  We have processed deer, elk and moose meat so far.  Currently, I have to say our family favourite is Elk meat as it is so lean and tender at the same time but also it has a milder flavor than other game so it is so versatile for any dish.

Since I didn’t grow up eating game meat, I have been challenged with the task of learning how to cook it.  (Actually I tried poorly made deer sausage once when I was little and thought it was gross.)  I think it’s important to note that wild game does not have to taste “gamey”.  You just need to know the best way to prepare and cook it depending on the type of game and different cuts.  I have made stew, burgers, tacos, spaghetti sauce, roasts, steaks, kabobs, chili, chorizo, smokies, jerky and pepperoni so far.

Nutritionally wild game meat is a great source of lean protein which is typically lower in total fat, saturated fat and calories than other red meat (See Nutritional Comparison below).  It’s suggested that the nutritional difference is due to game animals eating their natural vegetation and being more active in their wild habitat compared to farm raised animals.

Nutritional Comparison:

Meat

 Quantity Calories Protein Fat

Saturated Fat
Deer (venison), roasted

100g

 158 kcal 30.2g 3.2g

1.3g
Elk, roasted

100g

 146 kcal 30.2g 1.9g

0.7g
Moose, roasted

100g

 134 kcal 35.0g 1.3g

0.3g
Beef loin, sirloin, lean roasted

100g

 178 kcal 29.3g 5.9g

2.4g
Beef loin, tenderloin, lean roasted

100g

 194 kcal 30.9g 6.6g

3.0g

*Data from the Canadian Nutrient File

If you don’t hunt (or know someone that does), many farmers markets, specialty butcher shops and local restaurants carry game meat if you want to give it a try!

When is Mindful Eating an effective strategy for Eating Disorders?

/ Richelle Tabelon, RD / Leave a comment

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Mindful Eating is often promoted and supported in the treatment of eating disorders.  It is important to point out though that the majority of research and evidence for mindful eating has been focused on overeating, bulimia and binge eating disorder (BED).  Very few studies have looked at mindful eating and anorexia or other restrictive types of eating disorders.  (Please note: this article discusses “mindful eating” not to be confused with the broader practice of “mindfulness“.  Mindfulness may be taught by experienced eating disorder professionals and used for all types and stages of treatment.)

What is Mindful Eating?

Mindful Eating involves an intentional awareness of our food choices and paying attention to how we eat (focusing, limiting distractions, listening and trusting our body’s hunger/fullness cues).  Professionally I have seen the benefit of clients using mindful eating because it fosters a healthy non-judgmental relationship with food that supports flexibility and variety.

When is Mindful Eating not effective?

Many experienced eating disorder health professionals would agree that mindful eating is not appropriate or effective for people with anorexia in the early stages of treatment.  This may also be the case for other restrictive or extreme eating disorder cases.  Health professionals need to assess client appropriateness before utilizing a mindful eating plan.

6S’s to Assess:

  1. Safety: Have physical health indicators been checked? (ie. blood pressure, heart rate, blood work, electrolytes, etc.)  Is there a risk for refeeding syndrome?  Does the person need to be medically monitored in an inpatient program or hospital setting?  Is the individual self-harming in other ways?
  2. Supports:  Is a full support team in place including a therapist (and/or psychiatrist), medical doctor, and registered dietitian.  Is there family or other supports?
  3. Stability: Are mental and emotional health stable?   Is medication needed?  Is weight restoration needed?  Are basic nutritional needs being met?  A meal plan from a Registered Dietitian is often utilized to ensure adequate intake.
  4. Slowed Digestion: Has food been restricted for a prolonged period of time?  If so, digestion can be slowed and fullness reached really quickly with a very small amount of food.  In this situation, feeling “uncomfortably full” may be necessary in the refeeding or weight restoration process.  Hunger and fullness cues are often not relied on or trusted until nutritional needs are being met and sustained.
  5. Stress: Can the person tolerate stress? (and to what degree?) Stress and anxiety surrounding food and mealtimes can often create stomach discomfort which can be confused with physical fullness.  Initially distraction strategies are often used as a part of meal support because the goal of treatment is to just complete meals.  A trained therapist can help clients build resiliency, develop stress tolerance and differentiate between emotional and physical discomfort.
  6. Stage of Change: Does the person even think their eating disorder is a problem? Are they even contemplating change?  If not, mindful eating will not be effective.  Remember many people suffering with eating disorders will initially be forced into treatment or forced to seek support but are still in the precontemplation stage of change.

Most importantly when supporting someone with eating disorder recovery remember that there is never one best approach for everyone.  Eating disorders are very complicated and individualized treatment is absolutely necessary.

If you’re in the Calgary area and you’d like to learn more about nutrition counselling for eating disorder recovery you can book a free consultation here:  https://www.healthstandnutrition.com/request-a-consultation/

Or if you are looking for an eating disorder specialist in your area (in Canada), check out the National Eating Disorder Information Centre’s (NEDIC’s) Service Provider Directory:  http://nedic.ca/providers/search

*Photo credit: Brooke Lark

SKIP The Resolutions

/ Richelle Tabelon, RD / Leave a comment

Why commit to unrealistic short-term resolutions when they aren’t going to last?

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Here are some Red Flags that your resolution may not be suitable or effective for benefiting your health.

Your Resolution may not be a great choice if it:   

  1. Makes you feel deprived.

Ie. A fad diet.  It can fail because you really love carbs but the diet says you cannot eat them.  You avoid carbs for a while and then end up bingeing.

Instead: Focus on what you can add in (vs take out).  For example, including or increasing vegetables at lunch and dinner.

  1. Creates more stress in your life.

Ie. Counting calories.  It can fail because for some people it becomes obsessive and time consuming.  The focus on calories can take away from food satisfaction and trusting your body.

Instead: Focus on balancing your meal with protein, grain and vegetable(s) choices.

  1. Creates rigidity.

Ie. Food rules.  “I can only eat gluten-free, organic, dairy-free, clean, and sugar-free”.  It can fail because you are limiting your options so much (and unnecessarily unless there are food allergies, etc.) that you don’t know what to eat.

Instead: Allow yourself flexibility.  Maybe you aim to eat less sugar when you are at home but don’t worry about it when you are invited to your friend’s for supper.

  1. Has no evidence of improving your health.

Ie.  Doing a cleanse or detox.  It can fail because there is no evidence to show it improves health and in some cases can even be harmful.  Also, it’s not changing long term habits or behaviours.

Instead: Avoid harmful behaviours like binge drinking.  Seek out a credible regulated health professional such as a Registered Dietitian for evidence based health advice.

  1. Affects your sleep.

Ie.  Not eating enough in attempt to lose weight.  It can fail because lack of intake can interrupt sleeping patterns where you wake up at unusual hours from hunger.  Lack of sleep can affect hormones that can actually increase appetite.

Instead:  Learn to trust your body that it knows how much it needs to be nourished. Build awareness of your body’s hunger and fullness cues.

  1. Doesn’t fit into a reasonable schedule.

Ie.  Working out 7 days a week.  It fails because realistically you don’t have that kind of time and don’t enjoy the gym.

Instead: Focus on fewer days a week of quality exercise that you enjoy (group class or fun hockey league?) and then do something active with your family on the weekend.

  1. Creates disconnection and/or social isolation.

Ie.  Extreme eating patterns.  It can fail because you have to prepare a totally different supper than the rest of your family or you can’t eat at restaurants.

 Instead: Focus on creating healthy family meals and connecting with the people you are eating with.  You may find you eat slower, enjoy your food more and feel more satisfied!

Instead of resolutions think about:

  1. Starting now or anytime. Don’t wait for the New Year to make changes!
  2. Being realistic. Make small changes in your day-to-day routine.  You will see the benefits in the long-term.
  3. Finding support(s). Making changes with your spouse or a friend can be fun and encouraging (and help when you are feeling less motivated).  Also, accountability can be beneficial in supporting sustainable change.
  4. Avoiding extremes. No one needs to eliminate anything from their diet.  Look at what your food is providing you: a mix of nourishment and enjoyment.  It’s the frequency or quantity that may need to change.
  5. Avoiding diets. There is no point to eating from a diet plan that you know you can’t live with for the long-term.  Diets and diet culture may actually lead to more weight gain.
  6. Avoiding bad advice. Avoid advice from online celebrities, personal testimonials and people trying to sell you their product. Just because they are famous, popular or pop up in your online search does not mean they are health experts.
  7. Avoiding “all or none” thinking. There will be moments of getting off track – that does not mean you failed.  It’s when you allow your negative thoughts to keep you off track that leads to an unhealthy lifestyle.
  8. Taking a wholistic approach to health. Maybe your food intake and fitness are healthy but is stress being managed? Stress can impact physical health in so many ways. Ie. trigger IBS symptoms, affect hormones, etc.

What changes can you make in your day to day routine that will improve your health?

*Photo by Jordan Donaldson | @jordi.d on Unsplash