We have become a society that loves an easy “quick fix.” Who doesn’t welcome a quick fix regarding food and eating? There are many to choose from, but they don’t fix anything or teach you how to create healthy habits. In many ways, going on a diet is more straightforward than actually making lasting changes to your lifestyle. The phrase “going on a diet” implies that you go off the diet, too. What happens when the diet is over? Necessary and positive lifestyle changes, however, are never over. They are some of the most essential foundations for your life, and you work on them daily. They may seem more complex than a quick fix, but you can do hard things (🚲Jess Simms)!

Let’s start by extinguishing that self-blame. The fact that diets do not work is not your fault! Removing foods without changing behaviors can lead to feelings of deprivation and, eventually, uncontrolled eating. Our bodies have hormones working against us, as they sense “starvation” when you go on a diet. Bodies exist with hunger and satiety hormones known as leptin and ghrelin. Leptin is our satiety hormone, letting us know when we are full. Think of leptin as the moderator of your body’s TedTalk titled “Energy Balance.” This TedTalk, unfortunately, has no start and finish time, so leptin is always on the job. Leptin genuinely wants to help you feel satisfied with the foods you consume. When dieting, our levels of leptin decrease (or take a bit of a break), which decreases feelings of satiety. Now that you are trying to eat less, your body shouts, “More, more!” That’s not the TedTalk you signed up for, but it is in motion. Then we have the hormone ghrelin, famously known as your “hunger hormone,” yet it has a full resume of other crucial roles it plays in your body. When we go on a diet, ghrelin receives this as a starvation signal. While leptin is on a break, ghrelin takes advantage of its moment in the spotlight, increasing your appetite. Now, leptin no longer lets you know when you are satisfied with your meal or snack, and ghrelin exaggerates your hunger. It is like purgatory inside your body and brain; you are too caught up to make it stop.

Leptin and Ghrelin have moments where they can be much in sync with your genuine appetite and hunger, but when you diet, they are not your friends. Instead, they leave you disappointed in yourself, sometimes resulting in decreased self-esteem and self-trust. Believe me when I tell you: It is not your fault. You just went for the quick fix and stimulated your own body to start working against you. Eating healthfully until you are satisfied with well-behaved ghrelin and leptin will help your body (YOU) live a healthier and happier life ever after.

How do you determine if your mindset is aligned with a diet mentality or if you’re in it for the long haul and ready to make significant and long-lasting changes? When you are making any changes to eating habits (or exercise habits), always ask yourself if you are making a change for your lifestyle or just for the now (the “quick fix”). For example, if a bowl of ice cream is your wind down after dinner, and you decide to eliminate it without finding a replacement, you could be left feeling deprived and unsatisfied. Consider cutting the portion in half and adding some fresh fruit on top. Or find a frozen yogurt bar that you enjoy. The idea is to pick an option that helps you feel satisfied and is on your path to a healthier lifestyle. Be curious, kind, and patient with yourself, and learn what works best for you over time. It’s about moderation, balance, and enjoyment, never deprivation, extinction, or perfection.

BBQ BRUSSELS
Brussels sprouts never get old in my world😊. And when grilling season begins, we tend to use the oven a lot less. Use a grill pan to keep it simple, or wrap them in thick foil and flip them for even cooking. Just peek to be sure they are crispy before you remove them from the grill.

INGREDIENTS
1 pound fresh Brussels sprouts, washed and halved
2 Tablespoons extra virgin olive oil
3 Tablespoons balsamic vinegar
1 teaspoon chili oil
1 Tablespoon fresh ginger, minced
Salt and pepper to taste
Nonstick cooking spray
Optional: balsamic glaze to garnish

PREPARATION
Preheat the grill to medium-high for about 10 minutes.
While preheating, in a small bowl whisk the olive oil, balsamic vinegar, chili oil, ginger, a dash of salt and pepper. Place prepared Brussels sprouts in your serving bowl and pour the mixture on top. Mix well, making sure all are soaking up the marinade.
Spray a grill pan or heavy foil with nonstick cooking spray. Add sprouts, leaving the extra liquid in the serving bowl. Place the steaks on the preheated grill. Grill for 20–25 minutes, stirring or flipping halfway through. Feel free to taste one to test for doneness.
Remove from the grill and place back into the serving dish, mixing with the remaining liquid. Sprinkle with additional salt and pepper to taste. Garnish with balsamic glaze, if desired. Makes 4 servings.

TORTELLINI TANTALIZING SOUP
Simple and flavorful soup with tortellini, turkey sausage, and spinach, creating a balanced meal in a bowl! The adobe pepper adds a tasty kick that all comes together in about 30 minutes.

​INGREDIENTS
1 pound turkey sausage, casings removed, chopped (substitute veggie sausage or a lean meat-based one, if desired)
1/4 cup chopped onion
3–4 cloves of garlic, minced (or 3 tablespoons if using pre-minced)
1 Tablespoon chopped chipotle pepper in adobo sauce (save the rest of the can in a container in the fridge — always a yummy, kickin’ addition)
48 ounces chicken broth (or 1 1/2 boxes), low sodium
3/4 cup evaporated nonfat milk (substitute non-dairy, if desired)
1 teaspoon of dried basil + 3 Tablespoons chopped, fresh basil
1 10-oz package fresh tortellini
2 cups fresh baby spinach leaves, chopped
Optional topping: Parmesan cheese, freshly grated

PREPARATION
Place a Dutch oven or large soup pot over medium heat. Add the sausage and cook for about 8 minutes or until browned. Add the chopped onion, garlic, and sauté for about 5 minutes or until the onion is slightly browned.
Add chipotle pepper to the mixture, incorporating it into the sausage, onion, and garlic.
Add chicken stock, evaporated milk, and dried basil. Bring to a simmer and add tortellini. Cook for 5–10 minutes or until tortellini is tender and floats to the top.
Remove from heat and stir in the spinach. Let spinach wilt. Ladle into 4 soup bowls. Top with a sprinkle of fresh basil and Parmesan cheese, if desired. Makes 4 servings. Serve with a side salad or other non-starchy veggies, like the BBQ Brussels.

photo by homecookingadventure

TURKEY LONDON BROIL
This could be made on the grill (the suggested method) or roasted in the oven. If possible, the key is to let it marinate overnight. Either way, baste frequently to maximize flavor while cooking. If roasting, place the oven at 375˚F.

​INGREDIENTS
2–3 pound turkey London broil
1/2 cup soy sauce, low-sodium
2 Tablespoons fresh ginger, minced
4 cloves or 2 tablespoons fresh garlic, minced
1 Tablespoon extra virgin olive oil
1/2 teaspoon salt
1 teaspoon pepper
Optional garnish: scallions, chopped

PREPARATION
Whisk together soy sauce, ginger, garlic, olive oil, salt, and pepper in a small bowl. Place the turkey in a large resealable bag. Pour 1/4 cup of marinade into the bag and set aside to save for basting. Pour the rest of the marinade into the bag, seal it, and lightly shake. Place the bag in the refrigerator overnight or at least one hour, lightly shaking to spread the marinade often.
When ready to cook, preheat the grill (or oven) to medium-high. Place the turkey on the grill and cook for about 40–50 minutes, basting often with the marinade you saved.
Remove the turkey from the grill when cooked through (at 165˚F, if using a meat thermometer), and keep lightly covered to rest for about 15 minutes. Slice across the grain and place on a platter. Garnish with scallions, if desired. Makes 8–10 servings.

🍏🍏 Here are tips to finding YOUR healthy eating path🍏🍏

• Set mini-goals to be realistic with your goals. Start with a tiny change. When you feel you are there, add more to that specific goal.
• Logging your food and feelings helps you become more aware of your choices, whys, whens, etc.
• Find the proper support for you. This might involve letting family and friends know about your adventure to healthier living or maybe seeking professional support—you should feel that you are not alone.

Happy Spring, Happy Beginnings!

RESOURCES:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049314/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049314
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3400908/