A peek into the world of a 'budding NUTRITIONIST'

Going more vegetarian and keeping it interesting

2011-10-13T13:59:00.000-07:00

This post was inspired by my friend Trudy who messaged me a few weeks ago (sorry so late Truds) saying that meat is being eliminated from her diet and she wants to know how to keep it interesting. I applaud her for taking this initiative for her and her family. So I have given it some thought and here is what I put together.

*Don't be afraid to experiment (my friend told me she tried currying chick peas also known as garbanzo beans) and this is exactly what I mean. Like curry+like chick peas experiment! Bring together a medley of vegetables and legumes (beans, beans, lentils) season to taste and dinner is served.
*If you are weaning yourself off of meat then you can always reduce the amount of meat used in the recipe and add some of your favorite legumes. Lentils and peas e.g. gungo are great for this. Lentils will maintain the meatiness and add its own unique depth to the flavors.
*Herbs&Spices are now your best friend thyme, cloves, pimento, scotch bonnet, garlic, allspice, nutmeg, are just a few sure to make any vegetarian or vegan dish leave you wanting more. Back to the experimenting jerk seasoning maybe added to your baked in the oven veggies too.
*Turn some of your fave meat dishes vegetarian some ones that come to mind are stewpeas, brownstew, escovitch and rundown substitute the meat, poultry or fish with broad bean, red peas,gungo are just some ideas. Whatever dishes you enjoy substitute legumes, peas, beans or lentils for the meat and you will be 'good to go'
*Make grocery shopping however often you go an adventure. Pick one new fruit or veggie to add to your menu. A new spice or herb may also be something you want to try.

Websites are also there to help you if you need some inspiration- allrecipes.com, eatingwell.com and foodbuzz.com are some I utilize. The meatless Monday website is also chock full of meatless meal ideas. I hope these tips are helpful and feel free to send your questions and or concerns at anytime! This was a great question. Thank you.

I will do another posts focusing more on fruits and another on combinations of grains and peas and bean that can be used to meet nutrient needs for the the next installment of going vegetarian or vegan.

di june plum

A little acid

2011-09-13T21:06:00.000-07:00

Hello Today,

Lemons and Limes add flavor and they are also great for slowing down the browning that results from the oxidation on fruit and vegetables, during preparation. Add a little of the juice from these bright citrus fruits to apples, bananas, avocados to keep them looking fresh and appealing to the eye. So add a little citrus when you need a quick color keeper with a pop of flavor and enjoy. Check out this really great chunky guacamole it really is easy and delicious .

di june plum

Fibre/Fiber

2011-09-08T09:20:00.000-07:00

No matter how we spell it we should be eating more of it. Yesterday I had a look at what happens to a colon when the fibre/fiber intake is not what it should be and it motivated me to write this post. Here are some ways we can increase our consumption of this essential nutrient. Fruit, vegetables, legumes and whole grains are a great place to start. Let's eat the fruit instead of drinking the juice, keep it interesting many of the vegetables we eat cooked can be eaten raw (broccoli, green beans/string beans, cauliflower, zucchini). Mix it up more color is great reds, purples, greens, yellows, whites, oranges your imagination is the limit. Get out of the 'rut' maybe it has always been lettuce, tomatoes, sweet peas and carrots there is so much more to chose from make an effort to look for one new fruit or a new vegetable every grocery day it may surprise you what you find). Legumes are also a group of foods that can add character to some dishes you may have been cooking for years. I just recently tasted and fell in love with black eye peas now I even cook them. You can eliminate meat/reduce the amount of meat used in some dishes and add peas and or beans there is also a wonderful variety there to chose form as well. So lets start today your colon will thank you later!

A great tool to check out is Meatless Mondays a Worldwide movement started to encourage us to eliminate meat form out diets one day per week. Check out the website here.

What happens when the environment changes?

2011-06-27T15:58:00.000-07:00

So for a few weeks I am out of town. And away for my exercise crew, so what does that mean? I have been trying for a few days to get up and go out and run but I have not and I blame it on the heat! So instead f going in the evening it was suggested that I do a morning workout because it would be cooler. So in the morning I am going to have another go. Really cannot make too much time pass between so I will come back tomorrow and let you know how long of a distance I walked/ran because it is going to happen! On the nutrition front I am drinking lots of water and eating plenty of summer fruit mangoes, plums and such keeping hydrated!!!! Have some more info but I m going to do it in another post! Talk to you in a bit!

fruit & juices
di june plum!

A SPriTz of LeMon!

2011-05-17T06:31:00.000-07:00

A friend prepared a wonderful meal of stir fried veggies, garbanzo beans and cous cous yesterday and to top it all off before serving she added a spritz of fresh lemon juice and I thought it added a nice tartness with a pop of flavor! If added salt is not your friend when cooking try a little sqeeze of fresh lemon juice and then let me know hat you think.

di june plum

My Thoughts

2011-05-12T05:57:00.000-07:00

Hello my family in blogosphere!

I was thinking this am as I did what has become some what of a morning exercise routine it is important to have a exercise support system and by extension of that a person or persons we are accountable to. Why do I say this? Well we have a group of four ladies who have been exercising every morning, at least most mornings. When one of us is unable to make it we have to call and check in and the onus is on us to get back soon no slacking allowed unless there is a good reason! And it just dawned on me recently that this really has kept me on a regular schedule to keeping my heart healthy and my muscles strong! So I encourage you unless you are great on going solo I say get one or two friends and make this your support;

keep each other accountable
check in for the plan for the am is exercise on or off ?
keep the schedule fresh each member of the group may have different exercise routine interests (you never know what you will learn and what muscles will get a work out)
Remember exercise is important for everything from keeping you regular to making your mind and body strong

One love,

The june plum!

Every cook should always have...says me

2010-12-04T10:53:00.000-08:00

Ginger
Garlic
Canned tomatoes or tomato sauce
Peanut butter
Eggs
Cheese
Mushrooms

Now I realise there may be foods here that not everyone eats or enjoys eating. The thought was to make a list of items that no matter what else you have available you can create something scumtious to eat especially with limited time.

di june plum

Back on the Scene

2010-11-17T08:30:00.000-08:00

Ok,

So I have been incognito forever and been hiding my blog today is the day it comes out :) and I am making a committment on this day November 17, 2010 to make regular posts. I was thinkging I should do daily, for now it will be at least weekly. I started a fruit and vegetable of the month a ways back so even though November is almost ended the fruit for the month will be watermelon and the vegetable squash (in its' many varieties). I will post two recipes for quick and easy ways these two foods may be added to your meal times. So welcome back 'Di June Plum' happy blogging!

2010-04-05T10:26:00.000-07:00

WOW as always I take forever to get back here and do a post. I was sitting outside earlier having lunch (it is a lovely day out) and I thought I would do a post. I has some spicy rice and veggies with pork today for lunch and the pepper was really 'hot'. I also had as part of the meal a berry mix yogurt it was yummy and to my joy the yogurt eased the discomfort caused by the pepper yaay for yogurt (something else you can try). Oh and I got some sunlight today(vitamin D) warm and soothing if you can try it some time made me feel happy too.

yours

di june plum:)

New Discoveries

2010-01-31T06:15:00.000-08:00

I am believe experience is the best teacher, it continues to prove true. So there has been no sugar, dairy, presevatives or meat in my diet for a few weeks and yes I survived. I never thought it was possible to eat oatmeal (old fashioned rolled oats) without some type of sweetner and so this lead to these discoveries for me.
1/2 a cup of oatmeal
1 cup hot water
2 /3 tablespoons of raisins
1/2 teaspoons cinnamon
let stand for 10 minutes
yummy

1/2 cup of oatmeal
1 cup hot water
2 tablespoons raisins
1 tablespoon peanut butter
let stand for 10 minutes
even more yummy

Peanut butter is a really great item to have on hand. I made some chapatis (indian flat bread) and one morning for breakfast I spread 2 tablespoons of peanut butter on one of these flatbreads with 1 tablespoon of raisins warmed it up a little and WOW it was so good. There was something warm and comforting about the combination for me. So give these a go if you have not already you just might like them!

Preparation

2009-12-01T09:39:00.000-08:00

Well preparation has begun. Weaning myself sugar caffiene and chemicals before the start of my Daniel fast. For me that translates to no soda, no chocolate, marshmallows, chips, coffee, wow this is alot of stuff and there is more. Going to have to start reading labels vigilantly (Daniel fast friendly ingredients only) because fruits, veggies, water, no bread (yeast and baking powder) no sweetners are the general guidelines additionally no artificial or processed foods or chemicals. So I am on my way, still not have established when I am going to start will let you know!!!

one love and blessings

The Daniel Fast

2009-11-29T18:17:00.000-08:00

This is what I am planning for the new year and because I am a glad bag I am going to start now. How am I going to do that you might ask well I have been advised to start eliminating processed, sweet stuff form my diet. Why this fast well I need it and the reasons I will not go into but I will be sure to let you know how it turns out. I am going to link in a blog I have found to be very informative hopefully the author won't mind. http://danielfast.wordpress.com/ so hey feel free to stop by and have a look & Be Blessed!!!

Planning really is key

2009-05-23T13:59:00.000-07:00

So as per usual I have been away for a while. I just went and took a look at a collgue's site and decided I needed to get on here :) Having given some thought to what it was I want to share with you my own challenges have always been a good place to start. Sometimes I can be lazy and when I am lazy and do not plan I am left subject to the 'elements'! Where am I going with this well for the last few weeksI have actually managed to scale down my fast food comsumption (and no there are no bad foods so fast foods do actually have a place in my diet). This has been no easy feat but cooking and using left overs for lunch have proven to be effective. You might say lunch the same thing I had for dinner the day before well yes and no because you can say 'spice' up the meal add a sauce, change the starch, add some fruit or veggies just a few suggestions let your creativity be your guide. And for the days when you fall of the wagon be gentle with yourself...you deserve it.

here is one example
steamed fish and veggies for dinner
flaked fish (from dinner) with a baked potato and cheese
like I said let your creativity be your guide!

Energy Drinks

2009-02-14T15:07:00.000-08:00

So I know I have been a bad blogger but maybe when I get my blackberry things will improve...not. I want to look great on the beach this summer :) and generally I want to be back in shape so I hit the gym. I just competed 4 weeks of attendance and I am happy yes I am. But here is the story one of the first classes I went to was a strength training class and 1/4 way into the class I thought I was going to pass out. Held it together though finished and it took me about 3 days before my legs felt like mine again. So the next time I went armed with an energy drink and it did the job I just sipped it during the work out and it was fine. This was one time but I was happy to know that there may actually be more there than hype!!!

june plum

ps I love bodycombat and fruit smoothies

Salmon

2008-11-15T22:16:00.000-08:00

Advanced Print Options
Salmon with Tomatoes

Submitted by: M. TOUSSAINTRated: 5 out of 5 by 131 members

Prep Time: 15 MinutesCook Time: 30 Minutes

Ready In: 45 MinutesYields: 4 servings

"The natural deliciousness of salmon is enhanced with a delicate blend of spices, a little butter, and Parmesan cheese."

INGREDIENTS:
1 cup uncooked long grain
white rice
2 cups water
2 1/2 tablespoons garlic oil
2 (6 ounce) fillets salmon
salt and pepper to taste
1/2 teaspoon dried dill weed
1/4 teaspoon paprika to taste
2 fresh tomatoes, diced
1 1/2 teaspoons minced garlic
1 teaspoon lemon juice
3 tablespoons chopped fresh
parsley
1/4 cup grated Parmesan
cheese
2 tablespoons butter
4 dashes hot pepper sauce
DIRECTIONS:
1.
In a medium saucepan, bring the rice and water to a boil. Reduce heat to low, cover, and cook 20 minutes.
2.
Heat the garlic oil in a skillet over medium heat. Season the salmon with salt, pepper, dill, and paprika, and cook in the hot oil 1 to 2 minutes on each side, until tender enough to break apart. Break salmon into cubes with a spatula or fork. Mix in the tomatoes, garlic, and lemon juice. Continue cooking until salmon is easily flaked with a fork.
3.
Mix the parsley, Parmesan cheese, butter, and hot pepper sauce into the skillet, and continue cooking 1 to 2 minutes, until well mixed. Serve over the cooked rice.
ALL RIGHTS RESERVED © 2008 Allrecipes.com
Printed from Allrecipes.com 11/15/2008

Salmon is a really nutritious fish. Omega fatty acids come to mind (heart health, hair health) and it is delicious when prepared well. For me it takes a little extra because I am not too fond of the Salmon tatse. So where is the nutritionist going ? I found a recipe at allrecipes and gave it a go delish...of course feel free to give it try tweak it and let me know how you like it.

di june plum

Bownies & Black Beans (:

2008-10-16T18:35:00.000-07:00

hear ye hear ye Now I know this might sound strange. I actually wanted to gag when I heard it but they are delish. So you get fibre, no fat and all the moist goodness of brownies and if you love chocolate like me that's just wonderful.

So you use a box of your favourite brownie mix with a 15 oz can of black beans (pulverized in a blender just the contents of the can)

combine that with the brownie mix

bake as per instructions and voila you are not going to miss the oil and eggs I promise

Now using beans in a recipe from scratch make for an interesting experiment.

one love di june plum

ps try this one and let me know how it works out

shop on the outside then move in

2008-10-03T10:48:00.000-07:00

Now many of you might know this but next time you go to the grocery store do not just head for the isles. Go to the fruit and vegetable section, the to the meat,tofu, cheese (and other dairy). You see on the big circle you make going around the isles is where most of the fresh unprocessed food are...so by the time you fill up the trolley with the 'good' stuff the processed food may be left to minium. So give it a try and let me know how it works out for you (:

one love di june plum

Get your 'gut' moving

2008-08-23T18:31:00.000-07:00

Our digestive systems need execise for peak performance. Not really going to say any more on the matter but try it and let me know what you discover if anything. (walking is exercise so next time if you can take the stairs or the scenic route)

It really is your decision

2008-08-07T17:33:00.001-07:00

I was just thinking that when someone needs to take their health, their dietary health to be exact into consideration it really lies in their 'wanting' to enough to take the steps necessary to make the changes. Yuh coulda preach till yuh blue...so I need to do more inorder to learn how to help persons get there. I am seeing it play out as I type with a good friend of mine. I am going to post the results if he/she will let me.

ps lets just say it is amazing what the removal of carbonated beverages (alone) can do the 'bottom line' where weight management is concerned.

one love

di june plum

Guava & Carrots

2008-07-07T18:41:00.000-07:00

I am making Guava and Carrots the fruit and vegetable of the month. So tomorrow I will have two recipies utilizing each. Your contributions are welcome.

one love
di june plum
ps kid friendly recipes are most welcome

'sweet'

2008-07-07T16:14:00.001-07:00

Well I use myself as the experiment and I tend to want to have a little something sweet after most meals or even before I go to bed at night. I believe in the theory/concept of moderation so yes ice cream (the real stuff does have a place in a healthy diet) Grovesnor & Smolin. So usually what happens is I keep some sweet treats in the refridgerator (chocolate usually) and snack on them as the urge surfaces, but this weekend it occured to me that fruit with yoghurt is an excellent way to sort out that craving without denying it. There is nothing wrong in my humble opinion with chocolate as I mentioned before moderation is key. So I know this is not a discovery for the world but a moment when it was made clear to me and so I share it with you . I would love you to share some of your thoughts on this... maybe even giving me some more healthy ideas on ways to deal with the need for sweet without denying it.

plain yoghurt with fresh fruit (mangoes are great)
flavoured yoghurt with fruit inside

one love

di june plum

Cold Cereal

2008-06-02T08:30:00.000-07:00

Oh my well there really is no excuse but I have not posted in what appears to be almost a year. Well school is finished and there maybe more in future (: but for now I am going to try and make regular updates (: I have made a discovery now I may not be the first but it really is niffty. I keep my cereal in the refridgerator because it helps to keep them fresh and keeps the ants out (: So I have a box of cereal which has wheat, oats and raisins and I confess when I first tasted it it was not so yummy but I love raisins (so it has been in the refridgerator for a while). It occured to me the other day that if I mix it with some flakes that don't need sugar added it might do the trick well it was delicious. The great thing is I get my fibre some fruit and the cereal conatins sugar there is no need to add any. So just letting yoou know that you can mix and match your cereals (half&half) or whatever proportions suit you.

It's a good way to use cereal you might have otherwise dumped
and also a niffty way to sneak some more nourishment into what we eat (children and adults alike)

one love

di june plum

This month

2007-10-09T19:29:00.000-07:00

This month we want to look at cheese and all the possibilities it offers (: I have been having been making some progress with eating and making better decisions where food is concerned. Planning is essential : this type of planning cutting/preprepping veggies, meats and other items that will be used to make meals to cut down on prep time. I stumbled upon this quite by accident I was doing some green leafy veggies and had done too much so I stored if for the next day and thought I am on to something here (: I mean I know it in theory but it really works!!! so thats one tip to share. Cooking and doing different things with the left overs is also a time saver!!!!! fruit and veggies are the food groups I have to work hardest on I mean staples amd food from animail are in abundance!!!! I been thinking about going to the farmers market and may be too about doing smoothies I got a smoothie machine for a wedding gift and may be I have used it a grand total of lemme see????? (: so as always I will keep you posted and lemme know about the cheese!!!

This month

2007-09-19T20:48:00.000-07:00

The fruit of the month PINEAPPLE & the vegetable CABBAGE ooooooohhhhh the potential for greatness!!!!! (:

di june plum

a reality check

2007-09-19T20:44:00.000-07:00

Having a struggle always puts a real perspective on things. As a nutrition professional I can suggest all I want to the client but I believe if i walk through the experience and come out on top then I will be able to give some real life practical suggestions hopefully that work!!!!

di june plum

I am having a struggle

2007-09-19T20:03:00.000-07:00

I am just about to complete my 6th week at work and I am having alot of issues with my eating pattern. I am a breakfast girl primarily because that is how I was brought up (: breakfast and lunch were a given. So here is whats happening I have to be working at all sorts of crazy hours and I have not been able to sort out the breakfast thing yet........ had a conversation with a few persons including my mum about it and here are some of the possibilities

Buy a thermos for hot and cold items
purchase a mix of quick fix items, tuna, eggs, cereal, cheese, peanut butter to keep it interesting and easy
look for some quick, easy and interesing recipes especially for breakfast and maybe lunch
prepreparation is also gonna be key!!! no time in the morning so it will have to be the evening or the night before
excercise even though not food related needs to be added some where in the mix

So I will let you know how that turns out and if you have any suggestions because I know I have not exhausted them plus dem sey two heads better than one (: nuh true!!!! just leave me a holla!!!!

di june plum

Friut,Fruit & more fruit

2007-07-25T09:56:00.000-07:00

GUINEP
Fruit, good for and filled with so many wonderul nutritents. For starters they are usually fair- good sources of calories due to their natural sugar content; and good to excellent sources of insoluable dietary fibre, various essential macro- and micro- minerals, vitamins and vitamin like factors (Cajanus, The Caribbean Food & Nutrition Institute Quarterly Vol. 39 No. 1 2006). Now I know there are lots of juices and other food items out there that make claims about offering a full or a half serving of fruit, I am not here to dipute that but I would rather eat an orange than drink orange juice or for that matter have any whole fruit and for the reasons metioned in above in Cajanus (fibre, mineral and vitamins).

Here at home there is the tendency I think to think traditonal when it comes to fruit, but guinep, passion fruit, rose apple and hog plum are a few types of fruit that may not come readily to mind but they part of the fruit food group of the Caribbean Food Groups.

What does this mean you can have some guinep and it will count for a serving of fruit so think outside the box it may be cheaper and more exciting to do so.

irie

june plum

Who me????

2007-07-20T16:10:00.000-07:00

I was in discussions with one of my mentors/lecturers the other day and the topic of nutrition counselling came up. A very interesting point of if we who are trained and know what to do have such a hard time doing it what more those who do not have the information????? A truer question has not been asked.... what brought me to this today a close friend asked me what I ate today and I told her crackers and cheese (for lunch) to which she replies I cannot tell her any thing about her eating habits again!!!!!

WOW I said but you cannot say that and then I thought why not? I do not have bad eating habits generally but there is room for improvement and so she got me thinking again clean up my own yard and then look to helping others. I need to be an example dont it?

irie

june plum

Juices & Time

2007-07-20T10:07:00.000-07:00

Time is what everybody could use more of and what they actually have so little of. In a perfect world we would blend our own natural juices to perfection and store in a cool place until time for consumption nuh true? but alas this is not the case and so a company here in Jamaica had risen to the occasion making some of the juices we would normally reserve for special ocassions or for when a fruit was in season to making them availabe almost year round.

The newest addition to the family of juices is sour sop, the following juices are already in existence

Cherry (West Indian)
Mango
Pineapple
Otaheite Apple
June Plum (Golden apple)
Orange

So I applaude them for taking a step in the right direction....... eating and drinking right is not always easy but making foods available certainly does negate the need for time which seems to be in such short supply.

irie

june plum