Interview with Tracy from Tracy's Plate!

Hey there! 

I am starting a monthly series where I interview entrepreneurs of the nutrition world; including Registered Dietitians, Nutritionists, and other health professionals to share with you a behind-the-scenes look of the health field.  So many nutrition professionals have such a passion for health, it sometimes gets overlooked with all the daily business/computer work they are doing.  I am hoping this series opens some doors and sheds some light on why those in the nutrition/health field do what they do.

So, without further adieu, I would like for you to meet my first guest, Tracy Williams!  I met Tracy while we were part of the Hospitality committee through the North Suburban Academy of Nutrition and Dietetics.  She is a nutrition entrepreneur, freelance writer, and public speaker and is going to share her latest and greatest event! Take it away Tracy!

What brought you to nutrition?

I have been passionate about nutrition education since I was young. When I was a energetic 7 year old, I used to help mom type her flyers for nutrition education for her hypertension class that she taught as a nurse at Cook County Hospital.

What is your favorite part about what you do?

I love meeting new people and listening to their stories after they have attended a nutrition program that I have presented.

Tell me about your latest project.

 I am doing a program for Morton Grove Park District on August 9, 2016.  It is called "Positive Changes to Family Meals".  The program will include positive tips on how to make nutritious meals on the go for your family and is based on current nutrition research. Recipes and tip sheets will be given to be taken home to use for future reference when working together with your family.You can call 847-965-1200 to register. 

If someone was interested in attending, how could they sign up or contact you?

If you want to schedule a nutrition education program, please contact me through my website at www.tracysplate.com. You can also call me at 847-975-3410 or e-mail me at tracywilliams87@gmail.com.  Click here to see the event.

If a kid walked up to asking for your advice and you only had a few minutes to give them your best health tip, what would it be?

Fruits and veggies are your friends. Find a way to move more with your friends. Be a good role model for your younger family members for a healthy lifestyle.      

Is there anything else you would like to share with us?

I am comfortable to adapt my programs for any audience. I especially like to be a role model for audience members who have overcome personal life challenges. One of my main life challenges is being physically disabled with a condition called cerebral palsy. 

If you or someone you know might be interested in being part of next month's interview, please click here to contact me. 

Brownie Batter Overnight Oats

I coming at you today with a RECIPE!!


Do you want to know why I am so excited about this recipe?  Well there are a couple reasons:

1. It is super quick and is a perfect satisfying meal on-the-go
2. It keeps me full all morning (and it can for you too!)
3. It tastes over the top AMAZING!!!  Just like brownie batter, no joke! (Andrew, my husband, even agreed...)

Now, before I dive into the recipe, you know I have to give a bit of health information on the ingredients, so bear with me (or just scroll down to the recipe, I don't mind).

The main ingredients here are oats, chia seeds, cacao/cocoa powder, and unsweetened almond milk.  The ingredients in this recipe can be swapped for any foods of your liking, but this is the way I made it and was amazed at the results.

• Oats- These nutrition powerhouses are loaded with fiber, protein, and healthy fats to keep you full and satisfied.  They are also a whole grain; double bonus!  The type of fiber found in oats is called  soluble fiber and is great for heart health, diabetes protection, weight loss/maintenance, and a healthy digestive tract.
• Chia seeds- These little guys pack a huge nutritional punch considering how small they are!  Also packed with fiber, protein, and healthy fats; chia seeds are a great source of Omega-3s.  Omega-3 fatty acids are typically very low in the standard American diet, but are Essential to great health.  This type of fat can help lower blood triglycerides, reduce inflammation, and reduce your risk of cancer (plus many more...but that will be for another post).  Check out AuthorityNutrition's blog post on 11 proven health benefits of chia seeds for more info!!!

The rest of the ingredients are mainly for flavor and texture, but they all do have some great vitamins and minerals.  Ok, on to the recipe!  All you need are the ingredients, a container with a lid, and 30 seconds to assemble.

Ingredients (makes 1 serving):

• 1/2 cup rolled oats (if you are sensitive to gluten, make sure the label reads gluten free!  Although oats are naturally gluten free, many are processed in a facility that also processes wheat)
• 1 Tbsp chia seeds (any color will do)
• 1/2 tsp cinnamon (eyeball it...)
• 2 Tbsp unsweetened cacao or cocoa powder
• 1 Tbsp maple syrup (or to taste)
• 1 cup unsweetened almond milk

Optional add-ins:

• powdered peanut butter
• chopped banana
• fresh, frozen, or dried fruit
• unsweetened coconut flakes

Directions:

• Dump all ingredients into your container of choice (I prefer a glass jar with a lid).  Shake or stir well, then you have 2 options: 1) If you are doing this the night before, place in the refrigerator and enjoy in the morning.  2)If you are doing this in the morning, pack it in your bag and after about 30 minutes to an hour, it is ready to eat (just in time for when you get to the office).

The great thing about this recipe is (if you don't add any fresh fruit or dairy) it can travel with you in your bag for several hours, so it makes a perfect breakfast, lunch, mid-day snack, or even dinner!

Let me know if you try it and what add-ins you used!!

Question of the day:  What is your favorite topping for oatmeal (cold or hot)?

Flavorful Friday: Do you taste your food?

Hi friends!!

Can you believe this is the last week of January?!  I sure can't!!

With working a full time job as well as creating new programs for TheYogiRD, time seems to slip by all too quickly.  As a matter of fact, as I am typing this, it is coming to my attention that I could use some mindfulness in my life.  I recently watched a video about being mindful in your daily life.  Really living in the moment and paying attention to the task at hand, instead of thinking about everything else you need to get done.

That is where my yoga practice comes in.  Every time I am on my mat, I am mindful.  It comes more easily on the mat (more challenging at home compared to at the studio...).  I have just now noticed that this practice of mindfulness has not quite been integrated into my whole life.  Sure, when I don't have a super busy schedule, I am more aware and mindful.  But it is during those intense moments in life that being mindful is most important.  During the crazy running around trying to keep everything together moments is really when we should stop. and breathe. and be present.

So, naturally it is difficult, but if you and I work at it, those want to pull your hair out crazy moments will be more bearable because we have learned to clear the chaos and allow ourselves to seek and find an answer.

So, what does this have to do with it being "Flavorful Friday"?  Well, everything actually!  Mindfulness is eating and choosing what we eat is a major part of a healthy lifestyle!  When you take the time to smell, taste, feel, hear, and see the food you are putting on your plate and in your body; you are more apt to make increasingly healthy decisions.

Think about the last time you really took the time to use all of your senses in preparing and eating a meal.  It made the meal so amazing, didn't it?!  If you've never tried this, I challenge you to try it this weekend. (Then be sure to let me know how it goes!!)

Whether it is preparing a meal or eating a meal, take some time to be mindful:

• Think about the ingredients
• Taste each ingredient in each bite
• Chew each bite at least 20 times and notice any flavor and texture changes
• Notice the temperature of the food.
• How does the food smell?  What does the smell remind you of?
• How does the food sit in your stomach?
• Are you still hungry?  Overly full? Or just right?

Let me know, in the comments, your thoughts on mindfulness/mindful eating!  If you haven't already, be sure to subscribe! 

Namaste.

Flavorful Friday: What I Ate Today

Hi Friends!

In respect to living a more simplified life (as noted in Wednesday's post), and reducing the amount of "stuff" I have so I can have more time and space to experience, I am giving you a What I Ate Today.  I eat a very simple diet, but I love it!  My hubby and I definitely splurge every now and then, but it is always within reason and it is rarely more than once per week (unless it's the holidays, then I feel like we are always eating out... but, I digress...).  So for your enjoyment (hopefully, because I feel like what I eat is fairly boring), I've taken pictures of my breakfast, lunch, snacks, and dinner from today to show you!

Now, I do want you to realize that I actually at more than pictured (as I describe below each image) and that this is not exactly what I eat every single day, although the amount it very similar.

Before we get too far:  Please let me know in the comments if this is something you'd like to see more of (I promise I can take better pictures...)!!

Note:  I'm hoping this becomes a regular thing because I can see it being very fun!

What I ate today:

I love my spotty bananas, they digest so much better than fully yellow or green ones.  I like to take my morning meal in doses as I enjoy a larger breakfast and I don't have much time in the morning. So, I had 1 banana while I was getting ready, then polished off the rest once I got to work with a big cup of tea.  I had about 5 bananas total (they were probably between a small to medium size).

Some more tea and a Clif Bar between 10:30 and 11am.  I like to snack this close to lunch because on Mondays and Thursdays, I go to a yoga class that runs right through noon.  I always start to get hungry around 11 anyways...

My hubby and I take leftovers from the previous night's dinner for lunch.  At 1pm, I enjoyed my rice with lentils.  I would have liked to get more veggies in, but produce right now is not the greatest and most of it is expensive because it is not in season right now.

I typically leave work at 4 and when I get home, I'm hungry.  So, I usually much on either more bananas, other fruit, or some raw veggies.

At 5:30 pm, Andrew and I sit down for our dinner together.  This is a bowl of millet with kale, onions, and carrots.   I ended up eating 2 bowls of this!  It was delicious!

Total Calories:  1976

Total Fat: 32 gm

Total Protein: 54 gm

Total Carbohydrates: 357 gm

I nearly met or exceeded all vitamins and minerals (although I do take a Vitamin D and B12 supplement once per week).

Would you like to see more of what I eat in a day/week? Let me know in the comments!!