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Learn to love legumes

by Monica Reinagel, MS, LDN

Although legumes are good for you in all kinds of ways, not everyone cares for beans. Some find the texture off-putting; others don’t care for the taste. But with a little creativity, virtually everyone can learn to love (or at least like) legumes. Here’s a collection of my best tips.

Texture Tips

  • Tofu is made from soybeans and counts as a legume but doesn’t have the mealy or gritty texture that some find offensive. It can be added to creamy smoothies, blended into soups or used to make mock egg salad.
  • Try pureed bean dips or guacamole made with avocado and pureed soybeans.
  • Many people find the firmer texture (and fresher flavor) of homecooked beans infinitely superior to that of canned beans.
  • If regular lentils are too pasty for you, try French lentils (aka lentils de Puys). They are firmer and less starchy than regular green lentils.
  • Don’t pass up the chance to cook with fresh shell beans when they are in season (usually late summer). If you’ve never had a fresh shell bean cassoulet, the flavor and texture will be a revelation.
  • If you enjoy crunchy snacks, try some roasted soynuts or crunchy chickpeas instead of nuts or chips.

Time Saving Tips

  • Slow cookers make cooking dried beans from scratch super quick and easy.
  • When beans won’t get soft no matter how long you cook them, the problem is usually old beans. Save yourself the heartache. Throw out any dried beans that have been sitting in your cupboard for months (or years).
  • Split green peas and lentils cook much faster than dried beans, usually in 20-30 minutes.
  • When you soak and cook dried beans for a recipe, make more than you need and freeze the rest for future use.

 Flavor Boosters

  • Most beans have a relatively neutral flavor and will readily take on other flavors. Try a spicy chili or an aromatic Indian dahl, fragrant with garlic and ginger.
  • Hummus (made from chickpeas) is available in dozens of flavors, ranging from lemony to garlicky to fiery. The tahini (sesame paste) in hummus also tempers the beany flavor of the chickpeas.
  • Falafel (made from fava beans) and these Thai chickpea burgers, both elevate the lowly legume into crave-worthy street food.

Finally, if part of your aversion to beans stems from uncomfortable digestive side effects, here are some tips on how to reduce the gas associated with eating beans.

This article originally published at QuickandDirtyTips.com

Is weight gain now beyond our control?

by Monica Reinagel, MS, LDN

portionsA new analysis of diet and exercise data from thousands of people across several decades has come to a shocking conclusion.

“The study concluded that a person in 2006 who consumed the same number of calories and exercised the same amount as someone in 1988, would have a BMI that was 2.3 points higher.” (quote is from CNN’s coverage)

What’s going on here? The researchers present several possible explanations. We’re more stressed and stress chemicals promote fat storage. We get less sleep, which elevates stress hormones, which promotes fat storage. We’re exposed to more chemicals and pollutants that could affect our metabolism. Continue reading “Is weight gain now beyond our control?” >

Finding vegetables you like to eat

by Monica Reinagel, MS, LDN

cruditesIt’s not that hard to get five servings of vegetables a day if you actually like vegetables. But some people just don’t like many vegetables. (Or they don’t don’t think they do.)

So I’ve been thinking about ways to help the vegetable-averse find veggies that they enjoy. Because who wants to 5 servings a day of something they dislike? Continue reading “Finding vegetables you like to eat” >

Rotisserie Chicken: Just as Good as Roast Chicken?

by Monica Reinagel, MS, LDN

Rotisserie chickenChristina writes,

“I pick up a rotisserie chicken from my local grocery store once every week or two and I have taken for granted that this is a healthy choice. I only eat meat a couple of times a week, and I am not all that concerned about my sodium intake. Can you weigh on on the ever-popular grocery store ready-cooked chickens?”

When you’re stopping for groceries on your way home from work, that beautifully browned bird, ready to serve the minute you get home, looks awfully enticing. And it’s just roast chicken, right? What could be more wholesome? Continue reading “Rotisserie Chicken: Just as Good as Roast Chicken?” >

What’s your habit changing style?

by Monica Reinagel, MS, LDN

In her latest book, Better than Before, happiness guru Gretchen Rubin offers advice on how we can form new habits that will make us healthier and happier. It’s an engaging book, equal parts research and personal observation, with lots of practical strategies.

But to be honest, you’ve probably heard most of this advice before: keep a log of the behavior you’re trying to change, remove obstacles, pre-commit, find support, create accountability, and so on.

For me, the most useful insight in Rubin’s book is that habit change is not a one-size-fits-all prescription. The strategies that work for me may not work for you. Continue reading “What’s your habit changing style?” >

Grinding whole grains into flour: what gets lost?

by Monica Reinagel, MS, LDN

Susan writes:

“I’m trying to get to the truth about grains.  After losing more than 30 pounds by cutting out pretty much all starches (i.e., bread, pasta, potatoes, rice, etc.), I thought I’d add back a modest amount of whole grains, including whole grain breads.  We even bought a grinder, grain, and a bread maker.  Now I’m reading that whole grains are only healthful if they aren’t milled – i.e., not turned into flour.  Is that true?  Will I ever eat bread again??”

Thirty pounds? Good for you!! Who are these kill-joys trying to take that hard-won slice of home-baked whole grain bread out of your hand? Continue reading “Grinding whole grains into flour: what gets lost?” >

What big research studies can’t tell you

by Monica Reinagel, MS, LDN

This morning, I got the loveliest note from Lisa, who wrote:  “I’m enjoying a new-found freedom since beginning to listen to your podcasts! Learning to listen to my body instead of so much nutrition news-of-the-day has changed my life. Thank you!!”

And it’s true: It IS really important to pay attention to what is and isn’t working for you, rather than blindly following some dietary dogma. At the same time, I think we can learn a lot from (good) research. Continue reading “What big research studies can’t tell you” >

The 30 Day Easy Way Nutrition Upgrade

by Monica Reinagel, MS, LDN

Monica Reinagel MS, LDN (2)What would it take to change your eating habits for the better (and for good)?

Maybe less than you think!

In this one-hour class, you’ll learn a simple approach that will help you gently reshape your eating habits and upgrade your nutrition, starting exactly where you are right now.

No judgment. No breast-beating. No forbidden foods.

Cost: $20

Includes:

  • Immediate access to the 45-minute introductory video. (Watch at your convenience, as many times as you like.)
  • Downloadable handouts and other program materials.
  • Access to a private forum for ongoing connection and support.

What this Isn’t

This is not a detox program (although you will probably eat cleaner)

This is not a weight loss program (although you may lose weight)

You won’t have to log everything you eat (unless you want to).

This isn’t an all-or-nothing challenge that you white-knuckle it through for 30 days in exchange for bragging rights (I went 30 days without sugar!) or a split of the pot (I lost 5% of my body weight in 4 weeks!). If that’s what you’re looking for, you might want to check out the Whole Life Challenge or Diet Bet.

I don’t have anything against those sorts of games. But, we both know you can do just about anything for 30 days. And then what? As motivating as these games are in the short-term, they rarely lead to sustainable change. And that’s what I’m all about.

RegisterNow

 

What This Is

The 30-Day Easy Way Nutrition Upgrade is a simple–but powerful–program that runs quietly in the background, subtly reshaping your habits.  You’ll learn the whole system in the webinar but here are the broad strokes:

Every day for 30 days, you’ll answer 10 yes-or-no questions about what you ate that day and get instant feedback on how your choices are adding up and how you can easily upgrade your nutrition.  It takes about two minutes a day and can be effortlessly incorporated in to any daily routine.

And because it’s so simple (and kinda fun), most people simply keep on going when the 30 days is over, and continue to reap the benefits of their improved eating habits.

Here’s what some recent participants said:

“This is the opposite of a diet. It’s more like playing a game—and I end up eating better.”

“Two weeks in and I am loving the upgrade! Thanks, Monica, for the guilt-free, pain-free plan.”

“I can’t tell you how much this program has done for me! Best $20 I have spent in a long time!”

“I’m only on Day 5 but I am loving this tool. I love how simple it is and the daily feedback keeps me motivated.”

“I’m loving the program! Feeling great and so psyched  to be making sustainable changes rather than embarking on yet another intense, radical, short-term overhaul that ends up fizzling out.”

Will You Join Us?

RegisterNow

I could keep going on about why I’m so excited about this. But I really don’t think I can say any better than this recent participant:

“Good nutrition isn’t about perfection; it’s about finding a balance between healthy habits and things you might eat simply for pleasure. Setting unrealistic goals or pushing yourself too hard will backfire sooner or later.”

What she said!

If any of that resonates with you, this program is for you. (In fact, it’s my most popular and successful program.)

Cost: $20

Includes:

  • Immediate access to the 45-minute introductory video. (Watch at your convenience, as many times as you like.)
  • Downloadable handouts and other program materials.
  • Access to a private forum for ongoing connection and support.

RegisterNow