Nobody asked me: Nutritious foods to eat every day, A-Z
Nobody asked me but this post could be really helpful to a lot of people – those trying to eat healthier and eat real food to get crucial nutrition from foods every day.
It’s tough to know what foods to eat every day. There’s perhaps never been more conflicting advice, contradicting “research” and personal opinions. Yet, there’s also never been a more positive light being shined on the importance of nutrition and to eat real food.
While you try to navigate the world of protein and fiber bars, endless supplements, and internalize the “should I or shouldn’t I” of taking creatine, this is your reminder that powerful, crucial nutrition you need every day can come from food alone.
I’d like to help cut through the confusion of “what should I eat every day” by offering a round-up of nutritious foods, from A to Z. These ideas cover the range of crucial nutrition from foods and also help you understand why you need to eat nutrients every day.
A – Avocado
Did you know avocado is a fruit? Surprising, perhaps because it’s among the lowest in sugar. It’s also rich in fiber, plus high in monounsaturated fat, vitamins, and potassium.
That’s right – fat isn’t bad, it’s good. In fact, you need healthy fats to optimize absorption of important vitamins like A and E. Avocado can be served with so many meals, from topping breakfast eggs to dicing into a lunch salad, or mashing into a taco at dinnertime.
B – Berries
Possibly the best fruit for overall health benefits, berries cram the nutrition into a bite-size package. They’ve been shown to offer cancer-fighting benefits, boost brain health, and are rich in fiber – plus, they’re just tasty.
Most berries are among the lowest-sugar fruits, too making them a good choice for those working to manage blood glucose spikes.
C – Cruciferous vegetables
There are so many goodies in this category that I had to include it in its entirety. From the Bs like broccoli and Brussel sprouts to the Cs like cauliflower and cabbage, cruciferous vegetables really bring it when it comes to nutrition.
Cruciferous veggies are loaded with vitamins, minerals, antioxidants, and fiber. Vitamin k in particular is important to bone and blood health, while broccoli offers a surprisingly solid dose of vitamin C for iron absorption and collagen production. Research even points to them potentially helping reduce the risk of some cancers and helping ease perimenopause symptoms. Cook them, dip them, just eat them, every day.
D – Dragon fruit
This may be the least “common” food on this entire list but it’s here for good reason. Dragon fruit contains prebiotics – you’ve heard a lot about probiotics, but prebiotics are the other half of that gut-health equation. Dragon fruit is also rich in iron and magnesium.
It’s a tropical fruit, but can be found year-round in dried and frozen forms. Of all fruits, it’s perhaps the one I’d best describe as an “acquired taste” but give it a chance.
Egg bake is one of many ways you can eat eggs every day
E – Eggs
Choline for brain health. Complete protein for muscles and bones. B vitamins that the body needs to replenish every day. A rare non-sunlight source of vitamin D, crucial for energy levels and calcium absorption. Old-school marketing had it right: the incredible, edible egg really is incredible.
Eggs are an absolute powerhouse; a nutrient dense food that’s full of goodness. I’ve gone on record that I believe eggs are the best food, the #1 thing to eat every day. I stand by this statement and will die on this hill – hopefully at a very old age because my brain, bones, and body will be so ship-shape from all the eggs.
F – Flaxseed…and chia seeds
Come for one F-word and stay for a C-word. Yikes. Okay, shaky alphabet connection aside, I put these 2 together for good reason. Both flaxseed and chia seeds are an easy way to get Omega 3 fatty acids which are super valuable for body and brain, yet most of the top sources are found in another F-word, fish. Not everyone loves fish and so these seeds bring the benefits, plus fiber and protein, in a mild flavor.
Think of ground flaxseed and chia seeds like glitter, only in a good way (because actual glitter should be illegal). Sprinkle them everywhere. I add ground flaxseed to soups, oatmeal, even stir fry or mixed veggies. One of my favorite snacks is plain Greek yogurt with blueberries and ½ serving of high protein granola, sprinkled with chia seeds.
G – Garlic
More something you add to food than a food itself, garlic still belongs on this list. Technically, it is a vegetable, but acts and is thought of as a spice – one of the most powerful to boot.
Garlic supports a healthy immune system and heart health, and some studies suggest it can inhibit growth of cancerous cells. It works in a lot of recipes so really go for it with garlic. Don’t worry about side effects, that’s why mints and gum exist.
H – Honey
There’s no illusion that we should be living in a world free of sugars and sweeteners. Choosing something natural like honey, that also contains vitamins, minerals, and antioxidants, feels like a good way to go.
Not only has honey shown to positively affect metabolic health and sleep, it may also help when feeling unwell, like soothing a bag cough or sore throat.
I – Ice cold water
Okay, I am casting the net wide to work with this tricky letter. But water absolutely counts as nutrition and is legit the best beverage to drink every day.
Drinking water is detox, it’s skincare, and it’s so much more than a better choice than soda or energy drinks. If there’s one simple, easy healthy habit to do every day, let it be this: drink water.
J – Java
Better known as coffee (but I already used the C) another beverage with lots of proven benefits is a simple, black cup of java.
I said simple and black on purpose – keep coffee as close to plain as possible. Pretentious multi-ingredient sugar bombs should stay a once-in-awhile treat, not be the regular consumption.
K – Kiwi
Back to food with kiwi, a nutrient-dense super star. More potassium than bananas, more vitamin C than oranges, kiwi is often overlooked but no longer! That vitamin C again is crucial for iron absorption and plays a role in collagen production, while also having a reputation for fighting off colds.
While kiwi is typically eaten skin-off, the skin can be washed and eaten for higher fiber content. Be brave and give it a try.
L – Legumes
Rather than limit this list to include just beans, I’m being sneaky because the legume category covers other fiber and protein powerhouses like chickpeas, edamame, peas, and even peanuts.
Legumes have been linked to cardiovascular health and help regulate blood sugar levels. Plus, the way they pack in essential nutrients, filling fiber, and protein just speak even louder volumes for eating legumes every day.
M – Mushrooms
Perhaps another one raising eyebrows on this list, hear me out on mushrooms. They are super nutritious, packed with vitamins, B5 in particular. B5 is one of the most important for turning food into energy and supporting metabolism, making mushrooms a super star to help the body feel energized and function its best.
Especially for meat lovers, mushrooms’ texture makes it a great meat substitute for those trying to scale back on meat or a nice complement to serve alongside meat.
N – Nuts
Anti-inflammatory famous nuts, like almonds, cashews, and walnuts are rich in magnesium, which boosts energy and body function, offers muscle and sleep support. Nuts provide vitamin B7 for brain and body health, and vitamin E for antioxidant properties, while almonds in particular are rich in B2, a vitamin needed to keep skin and eyes healthy, along with supporting cellular function.
A rare nutritious food that’s portable and shelf-stable, nuts are easy to pack and eat on the go, with no worries of them spoiling.
O – Olive oil
The swirl on seed oils is confusing and even conflicting. So let’s focus on the oil that always reigns supreme and belongs in every kitchen: Olive oil, especially extra-virgin olive oil. You’ll find it full of healthy fats for heart health and cholesterol management, and it also provides a good dose of vitamin E, an antioxidant that can help protect cells from damage.
The other standout factor, olive oil is minimally processed. What’s extracted from the olive is what’s in the bottle you buy, unlike many other oils that undergo processing before they wind up on the grocery shelf. Hopefully some of you reading this are trying to cook more often – that’s great! Keep olive oil close by and feel good about using it for virtually everything.
No fear of carbs! Potatoes are nutritious food, inexpensive, and easy to customize to your liking
P – Potatoes
Do not avoid potatoes because they’re a starchy vegetable. Whether baby reds or sweet, potatoes are one of the best sources of quality carbohydrates. We all need carbs and vitamin B6 to help grow and regenerate brain cells. And especially for athletes, potatoes offer crucial nutrients like potassium and magnesium. Sweet potatoes are rich in beta carotene, which the body converts into vitamin A to support healthy vision and skin, and the immune system.
There are so many varieties of potatoes and they’re inexpensive. They boast lots of ways to be cooked and are virtually limitless in options to dress them up and customize. Not just savory like cheese or bacon, try topping a sweet potato with butter and cinnamon for a unique taste.
Q – Quinoa
High in fiber and rich in minerals like iron and magnesium, a unique aspect of Quinoa is it’s one of few plant proteins that’s a complete protein. That means it contains all 9 essential amino acids; like what’s in eggs and most meat.
Where quinoa really shines is in food and meal prep. It’s easy to cook in bulk, freezes and reheats well, and is versatile to be served with many dishes. Add it to salads, eat with stir fry or other veggies, or use in bean-based or fish tacos.
R – Rice
A calm carb might be just what’s needed to balance out the fiber-richness of this list. Enter rice. White rice is a simple choice for people with sensitive stomachs. For those with a bit more tolerance, brown and wild rice are higher in nutrients and good for that microbiome.
Rice is naturally gluten-free, too so it’s a great option for those with celiac disease who crave the comfort of a hearty, filling food.
S – Spinach
Of all leafy greens, spinach is my favorite because of its taste and richness in iron, magnesium, vitamin K, and the body and blood cell-boosting B vitamin, folate.
Used raw, spinach dresses up otherwise blah salads. It cooks fast and shrinks when cooked, so it’s easy to pack in a lot to many types of dishes.
T – Turmeric
Another non-food item on the list, turmeric deserves this coveted spot because of its incredible anti-inflammatory powers.
I started running marathons again in my 40s and also began incorporating turmeric into my diet – I’ve since run multiple marathons every year and not one aspirin, ibuprofen or sore muscle aid needed. It’s the real deal.
U – Understand your needs
This next part of the alphabet is tricky but I can still offer something solid and valuable! Eating the right combination of nutrition and healthy foods is extremely personal. What foods make YOU feel and function your best? What foods offer the nutrition that YOU need most at this stage in life?
Far too much time is spent on seeing what influencers or others recommend. The real power and flex is to gain a greater understanding of YOU. Even if everything on this list isn’t your jam, I hope it offers some inspiration and ideas that work for YOU.
V – Variety of veggies and fruits
While there’s benefit in eating staple foods every or most days, variety is great when it comes to nutrient-packed foods like vegetables and fruits.
Having this variety mindset with veggies and especially fruit is helpful because price and availability vary. Try to keep the top-quality ones on repeat, then mix in different options based on seasonality factors.
W – Whatever is your favorite
This is a reminder to treat yo self!
Make space to eat foods that you love every day, balanced with those that fuel the body and provide nutrition to help it feel and function at its best. Hopefully some of your favorites are also nutritious – I swear, the more you eat them, the more they become the ones you want all the time!
No food is off-limits. No food is bad. Healthy eating is happy eating!
X – Nothing off limits
I see X as the one letter that does not belong on this list, as in no food should have a big X through it because it’s off limits.
Food exists to fuel and nourish and, sometimes, just to make us happy. There’s a place for everything on your plate. Nothing is bad, nothing needs to be avoided.
Y – Yogurt
Choose Greek yogurt for ultimate gut health benefits, plus a punch of protein and vitamins like the skin and cell supporting B2. You can add fruit or chia seeds, use it as a substitute for sour cream or a base for salad dress – or, just eat it as is.
While Kefir technically isn’t yogurt, I’m lumping it in here because, as a fermented dairy product, it brings a similar vibe. It’s a bit thinner consistency compared to yogurt and offers even more gut-health goodness.
Z – Zucchini
Not the most flavorful veggie but zucchini offers a lot of nutritional benefits. It’s a good source of dietary fiber, vitamins B6, C, and iron, plus vitamin A to support healthy eyes.
Another advantage of zucchini – it’s very versatile. Add it to enchiladas or soups. Spiralize it to replace or blend in with spaghetti noodles. You can even bake treats with zucchini! When the garden is overflowing with zucchini, there’s plenty of use for it all.
Noticeably absent from this list: meat. I believe meat offers high-quality nutrition and can be eaten every day. But because I don’t eat it, I’m not in a position to speak to it properly.
I’m not a nutritionist, a doctor, or have any formal education in the realm of nutrition. Just a constant pursuit to learn, re-learn, then keep learning about it. Part of that learning is relying somewhat on my own experiences, which inspire a lot of what I write. As much as I wish I did, I’ve simply never liked the taste or texture of meat. I’m trying tho – I have successfully begun eating fish about once a week!
Upside, I feel like meat is one of the most common foods people already eat daily and doesn’t need much explanation. Go on with your meat, carnivores!
That’s enough for now. Until next time,
Lindsay
Nutritious food to make for new moms – and yourself
The best gift you can give to a new mom – or yourself – isn’t something that can be bought in a store or on Amazon.
It’s food. Healthy, satisfying, nutritious food. I love talking about nutritious food so I was excited to write about the topic for my latest blog on Fargo Mom.
The MVP of easy, high-protein, nutritious food: eggs
From healthy meals with high protein, to nutritious snacks, even nutritious food you can eat with just one hand (if you’re a parent, you know), see the list below for 10 of my favorites. This list offers a great variety of options, all packed with nutrition.
Read the full post, Nutritious Food to Make for New Moms on Fargo Mom.
1. Egg bake (check out my recipe for high-protein egg bake)
2. Hardboiled eggs
3. Wraps or “Sushi” sandwiches
4. Steak bites
5. Enchiladas
6. Soups
7. Stir-fry
8. Protein bites
9. Oatmeal fruit bake
10. Nuts and seeds trail mix
That’s enough for now. Until next time,
Lindsay
Be curious: Use the new food pyramid to learn about nutrition
You probably know there’s a new food pyramid. My social feeds are curated to align with my passion for health and wellness, so I know I’m seeing it more than most. But you’d have to be pretty disconnected to not know there’s a new food pyramid and complementing dietary guidelines.
First off, I love all the interest in the new food pyramid! Some of it isn’t positive but, upside, it’s getting people talking more about nutrition, finally. EAT REAL FOOD is the key message coming from it. Finally!
I’m not here to debate the pyramid. Everyone has an opinion and I’m tired of seeing it under fire and being so heavily scrutinized. I don’t want to contribute to that.
My fridge matches my nutritional focus: lots of real food
So instead, I want to share an opportunity that I’m hoping we will see more of now with the new food pyramid: Curiosity.
Now that all the naysayers and supporters and experts have weighed in, I want to see the new food pyramid and guidelines spark the everyday folks like you and me to be curious, ask questions, and learn about nutrition.
At the end of the day, that’s what this should all really be about – improving our nutrition, improving our health and wellness. And here’s how I see the opportunity to do just that, by getting curious.
How to learn about nutrition
One of the biggest headlines coming from the new food pyramid is red meat being prioritized. Red meat is one of several protein sources listed. It’s not the only one or alone at the top.
But also, there’s a reason red meat is towards the top. Why? I’m glad you asked!
Red meat is packed with nutrition, essential nutrition to boot. In addition to protein and iron, what most people recognize, it’s a great source of magnesium and B vitamins – why do I need B vitamins? I’m glad you asked!
B vitamins maintain your body’s energy production systems and are crucial to metabolic health. They’re also not easy to get from a plant-based diet alone and red meat is a solid source. I don’t even eat read meat, but I respect the nutritional facts.
The headline that’s unfortunately not coming out of the new food pyramid is that veggies are up top. Combine them with fruits and you’d see those 2 powerhouse categories take up more space than anything else on the pyramid. Woo hoo!
Why is this a big deal veggies are at the top…do I really need to eat veggies every day? I’m glad you asked!
Prioritizing a variety of veggies every day is important because they contain SO MANY nutrients. Seriously, tons of good stuff packed in. I could go on forever so I won’t. I’ll note just 2 of the most recognizable here, fiber and carbohydrates. Veggies – and fruit – are wonderful sources of fiber to keep you full and your digestive system happy, with carbohydrates to fuel your brain and body to be great.
2 favorites for fiber, carbs, and so much more
Wait, carbs? Aren’t carbs bad? Why do we want those high on the pyramid? I’m glad you asked!
Carbs have a bad reputation because people associate them with bread or pasta – foods that aren’t bad but just aren’t exactly nutritional powerhouses.
To make sure I say that again, those foods aren’t bad – no food should be labeled bad – so the new food pyramid may help people see and understand why carbs are really good. Potatoes and carrots, berries and bananas – not just filled with fiber, those are good sources of carbs! And they also deliver a host of nutrients that boost your body, boost your brain, boost your mood, even help you sleep.
Wait, sleep better? What kind of nutrients can help me sleep better? I’m glad you asked!
Be curious, not judgmental
Okay, I’ll stop now – but you see my point, I hope? This new food pyramid could be opening up so many wonderfully curious questions. It could be giving people a great opportunity to learn more about nutrition. The guidelines could really help people improve their health and wellness. And I hope that we get there.
Because, right now, instead of asking questions about why things are included, being curious to look beyond the graphic and actually read the guidelines, most of the online chatter is rooted in political motivations.
Please don’t make health and wellness political. Please don’t shun the guidelines because they came from an administration or a person you don’t like. And please don’t outright lie, try to mislead people with headlines and imagery intended to discredit the value and rich nutritional information baked into all of it.
Let’s be curious, not judgmental. I think a terrific – albeit, fictional – guy once said that 🙂
Guidelines and how they apply to you
A final thought to remember: these are guidelines. They’re not rules, they’re not to be followed as is, exactly for everyone. They’re delivering a starting point, a solid nutritional foundation to personalize for your needs. You don’t HAVE to eat red meat or drink whole milk. There are tons of other foods, nutritional sources, included to choose from, to find what fuels you best.
My needs are different than yours, than other women, than other 40 year olds – yours will be unique, too. But a lot of these basics, these building blocks, are good for everyone, in general terms and in different doses. From there, you decide if you need more fruit and pasta, or if you need more meat and sweet potatoes. And for sure make space for things you love. Dark chocolate is a great treat and source of magnesium. Why do I need magnesium? I’m glad you asked!
Now, go find out what you want to know. Look deeper into the actual guidelines. Find out why they’re different than what’s been out there in the past. See what you might be missing that you hadn’t realized and could make you feel and function better every day.
This is what the new food pyramid can bring that nobody is talking about. So talk. Let this spark a conversation for you to ask questions, learn more, take a deeper interest in what you’re eating. Be curious and, as always, be well!
That’s enough for now. Until next time,
Lindsay
A new health and wellness goal: Be boring
Wearables. Apps and data tracking. Fad workouts, super foods, and supplements.
Health and wellness seems to have gotten really complicated.
You can track your steps, see your sleep patterns, and monitor a ton of different numbers that correlate to virtually every aspect of your health. There’s a shot, a pill, or a supplement that promises to bring health and wellness in an easy-to-ingest package.
As much as I love energy and enthusiasm around health and wellness, I worry it’s gone too far.
I’m skeptical all these devices and dashboards are bringing clarity and actionable information. I’m worried all the numbers and jargon are only delivering data overload. And I’m deeply concerned the weight loss medication craze is the shiniest object of all, distracting people from true solutions to improve health and wellness.
The true path to health starts in the kitchen
It really feels like we’ve overcomplicated something simple.
Simple health and wellness
That’s right, health and wellness is quite simple. Easy, no. Simple, yes.
Last year, I took a “common sense” approach to many of my articles about health and wellness. I saw an opportunity to remind everyone, especially those looking for workout hacks or wellness shortcuts or secrets to health, that they need none of that. Just use common sense. Do the simple things you know in your head and your heart that you should do.
This year, I’m going even bolder than simple common sense. I dare you to…be boring.
Boring health and wellness
For real, dial down your approach to health and wellness by going back to the basics, the obvious, the small, daily, consistent habits i.e. the boring.
There’s no need to buy the latest wearables, then track and attempt to make sense of every bit of data. Pass on going all-in on the latest workout craze. Don’t force-feed yourself kale or smoothies or whatever super food is having its moment…unless, I suppose you really like kale? I can’t imagine anyone does.
But for real, get boring about your habits, your choices, and your every day.
I’ve said it before and will say it forever: walking is THE most underrated exercise
Take a brisk walk.
Drink lots of water and little (or zero) soda, alcohol, juice, and sports drinks.
Be grateful and kind.
Cook real foods like vegetables and quinoa, fish and eggs.
Go to bed around the same time every night and get up around the same time every morning.
Use free weights, resistance bands, or your own body weight.
Eat fiber and protein, fruit and flax seeds.
Don’t scroll so much, especially first thing in the morning and before bedtime.
Quit buying so much stuff.
Oh, and for the ultimate boring cherry on the top: do these things all the time. Most, if not all, days. Then repeat the next day and the one after that, these same, boring activities.
That’s something no amount of hacks, shortcuts, or secrets will replace. To find success and calm in the chaos and overwhelm of wellness, dare to be boring. Because being well, living a healthy lifestyle…most of it boils down to basics, consistency, discipline – the boring stuff. And, at least to me, there’s something wonderfully energizing and fantastic and comforting about that.
Keep it real, keep it boring
Health and wellness doesn’t need to be sexy and shiny, it doesn’t require an arsenal of apps or have to cost a fortune every month in prescriptions and subscriptions.
This year, keep it un-complicated. Keep it simple. Keep it boring.
And, as always with me, keep it real.
That’s enough for now. Until next time,
Lindsay
Nobody asked me: Work hard, embrace the process
I recently ran my last race of the season. One of my favorite moments came while chatting with one of the guys in my pace group. We were agreeing about how much we love race day because it’s so fun. It’s the reward for all our hard work.
But, wait – the day you run 3.1, 26.2, or 13.1 miles – that’s fun? Isn’t THAT the hard work??
Sure, technically, race day is work. But race day is fun and really is a reward – and that’s only BECAUSE of how hard we work. The time, the effort, the energy runners put into their training and nutrition and sleep, that process all makes race day the fun part.
That’s really what we both got to in our conversation: our shared love of the process behind training for a race. Not only does it lead to a fun race day, committing to the process offers benefits every other day along the way.
Many of my family members and friends think I’m really talented at running, especially my role as a pacer. I can see how it appears that I have a knack for being able to maintain the goal pace across all the miles. I get why it looks like I’m good at keeping the energy and enthusiasm going for the group, all the way to the finish line.
Process pays off.
The reality is, running and pacing is fun – because I have a process. I’m not talented. I’m not special. I’m not just really good at it.
I work hard. I run the miles. I take time for weight lifting days. I train to run faster than I pace, then practice a lot of runs at goal pace.
Nobody asked me, but my best running tips, my secrets to running, are pretty boring. I don’t wing it. I don’t skip the work. I embrace process.
Don’t wait for motivation
Years back, I wrote a blog about the myth of motivation. If you don’t want to read it, here’s the gist: motivation doesn’t exist.
Sorry not sorry. Motivation is bullshit, it’s not real. It’s a made up idea that people use because they think they need to psych themselves up to do something. Or, most often, motivation is an easy scapegoat to blame when they don’t.
“I just need to get motivated!”
“Ugh, I just didn’t have any motivation.”
Don’t rely on motivation. Embrace and build process.
Embrace process
As often happens to me, this concept of embracing the process began as a thought about training for a race. Training runs, proper recovery, good fueling, plenty of rest – they’re all part of the process. Basic process is always one of the running tips I offer to anyone who asks.
But beyond running, embracing process can pay off in other aspects of life. Recently at work, I was talking about the value of process while coaching a team member on a presentation.
I shared that the best speakers I’ve ever worked with have something in common: they don’t wing it. They gather facts, organize notes, and rehearse. These people are the best because they work hard; they embrace the process.
Clearly, I love process. Not only does process help build healthy habits and create a clear path to achieve goals, embracing a process is what helps you keep showing up every day.
Motivation will ebb and flow and eventually fade when anything gets rough. Loving and committing to process won’t leave you hanging.
Whether your health, at work, or anywhere important in life, that’s my message to you. Don’t wing it. Don’t skip the hard work. Don’t middle finger the process.
That’s enough for now. Until next time,
Lindsay
Protein-packed, fluffy egg bake recipe
Egg bake is one of my favorite foods to make, for several reasons.
The recipe is tailor-made for food prep – meaning you get multiple servings out of every batch, no added effort required.
The perfect egg bake doesn’t exi-OMG, it’s so good.
It’s a nutritious food you can use as a solid “vehicle” and eat a dozen-plus different ways – top it with salsa or avocado, serve alongside breakfast meat, pair it with a side of veggies, soup, or about a million other side dishes. Egg bake is a great base to make a delicious, nutrition-filled (and stomach-filling) meal. I have young children and they love this egg bake recipe – which says a lot.
Finally, one of the greatest things about egg bake – it’s perhaps the only food that tastes better reheated after being frozen. True story.
A potential downside of egg bake? It can taste pretty meh if it’s not done right. If you’ve ever been personally victimized by dense, heavy, or dry egg bake, I assure you – this egg bake recipe is having none of that.
Without further ado: a protein-packed, fluffy egg bake recipe.
Ingredients – and in the order you’ll use them:
8 large eggs and 1 cup egg whites (or 10-12 large eggs)
1/2 cup flour (you can sub half wheat flour or try gluten-free flour – changes the texture a bit but still works)
1 tsp baking powder (THIS is crucial – do NOT skip the baking powder)
1/2 tsp salt
1/4 cup melted butter
1 pint cottage cheese
Preheat the oven to 400 degrees. Beat the eggs (and add egg whites, if using), then mix in flour, baking powder, and salt. Scrape the bowl as you combine well. Add the melted butter and mix, then finally mix in the cottage cheese. Bake at 400 degrees for 15 minutes; reduce heat to 350 degrees and bake another 36-37 minutes.
This recipe delivers a protein-packed, fluffy egg bake you can serve right away. I make it every year for Christmas brunch and it’s always a hit. Or, throughout the year, I make this often, then divvy up into 8 servings, refrigerate or freeze, and have ready to go whenever the mood strikes. It’s delicious, it’s nutritious, and it can be eaten numerous ways.
And I didn’t mention it before, but you can gather from the above instructions, this is an easy recipe! Anyone looking to eat healthier, eat more filling, nutritious food, and practice food prep, you’ll want this recipe. Eat well!
That’s enough for now. Until next time,
Lindsay
One thing The Biggest Loser did right
Say what you will about The Biggest Loser – for real, a lot of people are saying a lot of things about it lately. And most of them aren’t great.
Thanks to a new behind-the-scenes series of interviews from people involved, The Biggest Loser is seeing new light. And it’s not the rosy, warm light of your bedroom. It’s the harsh, unforgiving fluorescent lights of an old-school department store fitting room.
The TV show once beloved for its ability to help people transform their lives crashed and burned nearly 10 years ago, aside from an attempted revival in 2020.
I watched The Biggest Loser in the middle of its heyday. It was around the time I began making healthy lifestyle choices that I desperately needed after hitting my own rock bottom. I think I loved seeing others, seemingly, achieve success; their own version of the same success I had from trading poor habits for exercise, drinking water, and eating more nutritious, real food.
But, deep down, I knew it wasn’t right. What they were doing wasn’t sustainable. And it sure as hell wasn’t a healthy approach to the most important thing we should all be seeking: overall wellness.
I knew, and I think other people came around to the fact, that weight is just one aspect of a person’s complete, well self. And extreme, unsustainable practices typically won’t lead to a long-term healthy lifestyle.
Less about the number on the scale – more about numbers that really matter, like resting heart rate.
Out of curiosity, I watched all three episodes. Overall, people didn’t say a ton of great things about it and the show did not come off well.
However, I would like to focus on the positive and talk about one thing The Biggest Loser did right. Unfortunately, it was the aspect that the show spent the least amount of time on: proof that healthy habits improve health.
How to get healthier
The Biggest Loser was, at its core, a contest. It was more of a game show than a reality show, with a six-figure prize for the person who went the most extreme and outlasted everyone else.
Like any TV show, it was hallmarked by all the sensational and sexy moments, from the painstaking workouts, to vilifying food with “temptations” and, of course, all topped off by the infamous scale. WAAAYYYY too much focus on the scale.
The show spent the least amount of time on, arguably, its true shining star: health. Improving health.
While only a blip across the entire series, there were moments the contestants stepped away from the scale and saw their true health improvements.
Many saw their blood pressure drop to normal levels. Others saw cholesterol levels move into healthy range. I recall a few who eliminated their Type 2 diabetes.
That’s right, they didn’t just kill it on the squat rack. They killed their chronic diseases.
And THAT, my friends, is what The Biggest Loser got right. It proved that when you exercise, drink water, and eat more nutritious, real foods, you CAN – and WILL – improve your health.
Your health is in your control
This is important to recognize, perhaps now more than ever.
Personal health and wellness is in a poor state in our country. There are influential voices trying to make us believe that health problems are all “just” genetic. That chronic disease “just” happens and is out of your control. This idea that you “just” can’t do much about your health.
You CAN do it.
So, what, we should “just” accept it? That’s bullshit.
Everyone is dealt a different hand but everyone can make healthy choices. In a world where there’s a lot out of our control, your health is in your control. You have power to make it better or worse.
I’m living proof of this. I’ve seen other people who are, too. Throughout all its faults, The Biggest Loser showed us this.
Healthy habits are boring – in a good way
While The Biggest Loser missed the mark in promoting it, the show’s greatest success was the most important aspect of the healthy lifestyle habits it was preaching.
Yes, exercising, drinking water, and eating nutritious food WILL improve your health and, perhaps better, quality of life.
As for the weight? I hate talking about weight. It pains me to admit, technically, yes, sure, your weight matters – but only to a degree. It’s definitely not what matters most.
Your heart and brain health, functional and mental strength, endurance and sleep, bone and joint health – those are a few examples of what matters most. And I truly believe you can be healthy and well in a variety of shapes and sizes.
Perhaps The Biggest Loser’s downfall was also why we’re still talking about it – it was a successful TV show that boomed into a profitable brand.
I get that it wouldn’t be compelling to create a TV show that teaches people habits of smart grocery shopping and nutritious cooking. Viewers may not tune in to see someone managing glucose spikes or meeting their daily fiber requirement. It wouldn’t be sexy to show people taking brisk walks every day, drinking water, and going to bed at a reasonable hour.
And that’s the funny thing: healthy lifestyle choices are incredibly boring. And I mean that in a positive, hopeful way! People seem to believe that it’s complicated to be healthy and well; that it’s a series of secrets or hacks that only the most successful people know.
A healthy lifestyle boils down to doing simple things consistently. It’s choosing water more often than soda or alcohol. It’s food prepping for the week and eating at home in favor of going out to eat or ordering Door Dash. It’s waking up and going for a walk versus immediately scrolling the phone.
Healthy habits – not made for TV…yet?
“You can’t have a show based on weight loss that’s safe.” This quote, from The Biggest Loser’s doctor and medical consultant was the one I jotted down because it stuck with me.
Maybe you can’t have a TV show that shows healthy lifestyle habits while being compelling enough to score ratings and product partnerships and all the money-making things. Maybe no one really wants to see a show that focuses on, not how much weight people lost, but what they gained in health – physical, emotional, social, all aspects of wellness. Maybe people aren’t interested in practical, lifelong habits they can put into action every day.
I mean, I’d love to watch that show – in fact, I’d like to volunteer to host that show. Maybe some day…
That’s enough for now. Until next time,
Lindsay
How running a marathon can boost career success
Stress management. Better sleep. Heart health, optimal blood pressure, and strong muscles.
Of all the positive outcomes that comes with running, there’s another slew that I rarely talk about but benefit from nearly every day. Perhaps because these benefits show up in a place that isn’t as obvious: at work. Yes, I’m talking about how running can help your career.
Running for career success
When thinking about people who are successful at work, I don’t know that many people would instantly picture a runner. I feel like most minds jump to visions of the people who grind, dominate conversations, pull all-nighters, talk loudly in the weekly team meeting, and wear their “busyness” as a badge of honor.
But, I believe there’s another type of successful person in the workplace. The person who’s mindful before they speak, who’s intentional about their approach, and who can ruthlessly prioritize rather than call a fire drill on every project. There are solid workplace skills that can be built and reaped through the planning, discipline, and work ethic of running, particularly, marathon training.
Earlier this year, while in the thick of marathon training, I was thinking about the parallels of marathon training and my professional job. I shared a quick post on LinkedIn and it resonated really well, so I wanted to share on the blog.
Adapting to the unexpected is a hallmark of workplace success – and you’ll get plenty of that while marathon training.
Here are 5 ways that, for me, marathon training offers reminders that boost career success. Maybe these skills and reminders can help you, too.
1. Strategy
Training for a marathon means setting sights on a goal, working backwards to create a plan, then dialing in what’s needed every day to meet that goal.
It reminds me to approach work projects the same way, with the goal in mind first, rather than jumping in on tactics or a shiny new object.
2. Flexibility
While marathon training requires discipline and sticking to a schedule, it also requires flexibility. It may mean moving a run day, adjusting mileage last-minute, or skipping a run altogether.
It reminds me to keep this sort of contingency planning (dare I say, crisis management) mindset at work; even the most perfectly well-thought out plan likely will require a pivot at some point. Side note, this has been an important skill to draw on in my parenting life, too.
3. Details
Running is about more than the miles. It’s about fueling well, good sleep, hydration, scraping, chafe prevention, taping, and about a hundred other things.
It reminds me details matter. Missing one small thing once isn’t a big deal but lots of small misses can add up.
4. Post-work
Recovery after a run is crucial to health and the success of the next run.
It reminds me of times I’ve completed a project, then immediately moved onto the next – but that pause for reflection is just as important as any other part of the project and can set up success for the next one.
5. Focus on what you can control
After nearly 20 years of distance running, this one is still tough. As a runner, there’s so much out of your control. You can eat well but your stomach or energy level is just off. You can plan a 20-miler when weather looks good, then Mother Nature decides to throw out a storm. But we still keep running.
It reminds me that in work – and in life – even though there’s a lot out of our control, we can focus on what matters and still keep going.
That’s enough for now. Until next time,
Lindsay
What is nutritious food – why it matters more than healthy food
“Is this healthy food?” “Is this unhealthy food?”
Lately, I’m noticing more interest around healthy food. On one hand, this excites me to no end. I love conversations about food, in general. And I especially love people taking a genuine interest in embracing food as an opportunity to fuel their body, fight diseases, and feel their best.
But, I think this interest on healthy is focused on the wrong concept. It’s also asking the wrong questions. What really should be the concern is nutrition. And the questions we should seek to understand: “Is this nutritious food?” “Does this support my nutritional needs and goals?”
Why focus on nutritious food
I’m really passionate about focusing food conversations, first, on nutritious food. I think people use the word “healthy” when they often mean nutritious, or use them interchangeably. But the two are different and worthy of their own categories.
Healthy food is incredibly subjective, in context and in the greater scheme of who we all are as unique people with unique health choices, lifestyles, and needs. I’ll get into that later.
The other, and perhaps larger reason I hope to see a shift in conversations towards nutritious over healthy, is there’s a lot of bad advice and inaccurate information out there on healthy eating. Restrictive diets, categorizing foods as “bad,” and failing to see the real point – nutrition is most important – is all unfortunate. I once saw an influencer bash berries and carrots – nutritional powerhouses – because they contain sugar. This is what we’re up against.
Fear no food – especially ones packed with nutrition.
I am here for none of that. Diet philosophy that preaches restrictions, rules, what you can’t eat, and what’s “bad” food is garbage. All it does is create more confusion and fear around food.
I’m also very concerned about the unbelievable reality we’re all witnessing, the pushing of semaglutides, i.e. GLP-1s like Ozempic and Wegovy.
I won’t get deep into that but I will say, one of my biggest concerns there and that relates to this conversation: we are not in need of less food. We’re in need of more nutritious food, quality food, the foods that fill and fuel us.
This is why I want to dive into the topic of nutritious food. My hope is to help simplify a topic that has become very complex and instill a sense of positivity around food.
Because food is here to nourish our bodies, fuel us to be our best, and is something to enjoy as we connect with others, celebrate occasions, and live each day!
What foods are nutritious foods?
I define nutritious food as food eaten with the purpose of nourishing your body with nutrients and other good things it needs to function at its best.
A seemingly simple question like, “Is this bread healthy?” does not have a simple answer. It lacks personalization. Healthy…for who? For me, the answer may be different than for you. It also lacks context. Healthy…like this wheat bread, compared to white bread?
A question like this, however, “Is this bread nutritious?” has a simpler answer. That’s because nutritious food is fairly non-subjective, especially when we’re talking micronutrients.
Nutrition conversations do get a little more complicated when talking about macronutrients: carbohydrates, fats, and protein. A few quick rules of thumb for those:
-Choose quality carbs, especially fiber and natural sugar – that’s right, sugar is not bad!
-Opt for natural sources of protein, like eggs, beans, spinach – real food sources over processed.
-Don’t skip healthy fats, like avocado and olive oil, real butter, and nuts – full-fat is not bad!
Because macros get complex, depending on so many personal health needs and lifestyle choices, I’ll focus more on micronutrients. These include vitamins and minerals, from the well-known calcium and iron to the quieter powerhouses like magnesium and potassium.
There’s also “nutrition” that comes from antioxidants and probiotics. Even water should be considered nutritious because of its power to naturally detoxify the body and keep it functioning at its best.
I’m so passionate about nutritious food because of all the benefits the right balance of nutrients can bring. When eaten regularly, nutritious foods can prevent, even reverse chronic diseases, tame inflammation, keep your gut healthy – which can also keep your brain healthy, because of how linked the gut and brain are in the body – and fuel you with energy and focus.
And, because it has to be said, a nutritious balance of foods will naturally help manage weight. No judgment because we all do this – but think about how easy it is to eat half a bag of chips or pint of ice cream and not even feel full. Now think about eating 3 bananas, a head of cauliflower, or an entire bag of spinach. I feel full just reading that.
How to choose nutritious foods
All that said – how do you know what’s nutritious food? On the most basic level, much of our nutrition comes from the foods you probably already think of as “healthy” like berries and sweet potatoes, fish and eggs, beans and seeds, oats and quinoa. There are also powerful spices like cinnamon, garlic, and turmeric that have nutritional and whole-body benefits.
Cooking at home is one of the best ways to ensure you’re eating nutritious food
Outside of those more obvious, and because no food is off-limits, it’s important to learn how to read labels on anything packaged. Notice how many ingredients are in something – some you may not recognize and that’s okay! Just start being more aware and pausing to look.
Building on the idea of inclusive eating and enjoying a variety of foods, not every food you eat has to be a direct source of nutrition. Some can be, as I like to think of it, vehicles for creating nutrition.
Let’s go back to bread. I’m sad how it’s been vilified because bread isn’t bad. It’s not fair to call it “unhealthy” and just leave it at that.
Instead, let’s ask the right question and take it a step further: Is it nutritious? Not really, no – but a sandwich can be. Add cheese and pile on the veggies to basic bread, boom. Or, top a slice with fried egg, roasted tomatoes, and avocado. Nutritious and delicious!
On the flip side, if asked “Is salad healthy?” most people would say yes! The nutritional truth is a lot of lettuce varieties don’t offer much of it and store-bought salad dressings are often loaded with sugar and excess ingredients, not nutrition. However, a salad can be super nutritious. Mix spinach with the lettuce, add a ton of veggies, sprinkle in some quinoa and cheese, and toss in chicken or beans for a protein boost. You can make a delish salad dressing with ranch seasoning, a little mayonnaise, and Greek yogurt – and the yogurt will give you bonus probiotics for good gut health!
Start to build your own nutritious eating habits by finding reputable outlets (not influencers) to do your research. Begin checking labels. Cook as many whole, unprocessed foods as you can.
And be mindful to learn what you really need out of your food and what works best for those needs. A woman in her late 40s has different nutritional priorities than a man in his early 20s. Both need nutrition – but one may be more interested in a combination that supports peri-menopause symptoms while the other may seek more carbs and iron.
These steps add up to a great recipe for more nutritious eating. Bonus, nutritious food fills you up and gives your body what it needs, unlike ultra-processed food that offers no nutritional value and leaves you hungry for more. You don’t need a diet pill, you need nutrition.
What foods are healthy foods?
Okay, okay – I’m not against the idea of healthy food. I love health and wellness, across the board, in general. So allow me to explain why it’s different than nutritious food.
Enjoying a donut – with a friend – while running a 5k – feels very healthy to me!
I define healthy food as food eaten with a purpose to fuel your body, mind, or, in some cases, happiness.
Healthy food seems like it would be an easy concept but it’s more confusing than nutritious food, because things get really subjective and can be even more personal than nutrition.
Back to the bread. I’m a fan of bread. As an endurance athlete, one of my favorite pre-run breakfasts is toast with peanut butter and a banana. It gives me great fuel to tackle marathon-distance miles, while sitting well in my stomach. So, is bread healthy? In this scenario, absolutely yes.
For someone who’s not as active or needs to closely manage their blood sugar, that may not be the best breakfast to optimize their health. So the answer to, “Is this food healthy?” is really different from one person to another, even one scenario to another.
A final note about healthy food. Perhaps the trickiest thing about choosing healthy foods, whether in a grocery store or even when out to eat, is marketing. Organic, gluten-free, fat-free – these words do not equal healthy. Food has been cleverly marketed for years to make us believe things are healthy or at least healthier than a similar option. But all those words are is marketing (unless, in this example, you have Celiac Disease).
People are probably sick of hearing this but it really boils down to balance. Mostly nutritious foods most of the time leaves plenty of room for other foods and give an overall sense of balance.
If you’re trying to improve your health and wellness, and are looking harder at your food as a way to do it, big high-fives. I may say that it’s simple – but please know that I do not think it’s easy. Eating a nutritious, balanced diet is really hard. I hope this gives you a better sense of how to get started and helps along the way.
That’s enough for now. Until next time,
Lindsay
10 tips to exercise: What we can learn from kids
Adults need exercise. Full stop. No wiggle room. That statement is a hill I will die on.
You, reading this, hey! You need exercise.
Sometimes though, adults over-complicate exercise. There’s this idea that is has to be a HIIT workout, a long run, or a full-on spin class to “count” as exercise. Otherwise, eh, not worth it. And the “too busy” excuse becomes just too easy of an excuse.
Wrong. Movement is what matters. And ALL movement counts.
Join in for some fun play – or walk laps while the kids play. Everyone wins!
My latest blog for Fargo Mom takes a note from the best exercisers of all-time: kids. They don’t make it complicated, they play! Kids are inherently built to move. And they do. Then, they move some more.
If you have kids and feel “too busy” to exercise, here are 10 ideas to make time for exercise, from the original Fargo Mom post. It’s 10 easy and simple ways to exercise – by combining quality time with your kids and movement.
If you don’t have kids, feel free to steal an idea or this concept. Go for a bike ride. Join a rec soccer league. There’s an activity, a sport, or an exercise out there for everyone to enjoy.
And, if all else fails, go back to my philosophy: THEE most underrated exercise of all time is walking. Go for a walk.
That’s enough for now. Until next time,
Lindsay