Listen to the Latest Podcast EpisodeAnd We’re Back! Introducing: Diabetes Digital

Food Heaven Made Easy

Black Registered Dietitian Nutritionists | Intuitive Eating Dietitians

    • Wendy

    Palak Paneer

    by Leave a Comment

    Palak paneer is one of my all-time favorite Indian dishes and will bring you warmth and comfort during these cooler months. We had @upbeetanisha (and her mom!) help us with this one and you’ll likely want to make this over and over again because it’s THAT good. 

    Print
    Palak Paneer
    15 mins
    35 mins
     
    Servings: 4
    Ingredients
    Pan-Fried Paneer
    • 1 block of paneer
    • 1.5 tbsp unsalted butter
    Cashew Cream, optional for extra creaminess
    • 10 cashews ~ ¼ cup, quick-soaked for at least 15 minutes in boiling water
    • ¼ cup water
    • ½ tbsp lemon juice
    Spinach Gravy
    • 10 cups of packed spinach 8-10 oz.
    • ¼ cup cilantro
    • ¼ cup mint leaves
    • 2 green chilis reduce for less spice
    • 1 tbsp avocado oil
    • 1 inch ginger
    • 2 tsp kasoori methi divided
    • 1 large tomato processed into a paste
    • ½ tsp red chili powder
    • ½ tsp garam masala
    • ½ tsp ground coriander
    • salt to taste
    Instructions
    1. Optional: Prepare cashew cream by blending the ingredients in a small processor until creamy.
    2. Blanch spinach. Set aside a large saucepan with ice cold water. Heat water in a separate large saucepan. Once it is boiling, put in as much spinach as will fit. 3 minutes later or whenever it has wilted, take the spinach out and place it in the cold water. Repeat until you’ve blanched all the spinach. Squeeze excess liquid from the spinach to form about three small clumps of spinach. Set aside before blending with a little water (¼-½ cup - check on texture). Make sure not to blend it for too long, as that would result in a texture that is too creamy.
    3. Add butter to a medium saucepan over medium heat and pan fry the paneer, flipping when one side has browned (~ 3 minutes). Cook until the other side is also crisp and golden.
    4. In a small processor, process mint leaves, cilantro, and green chilis until it forms a nearly smooth paste. You may need a little water.
    5. Add oil to the pan. Fry ginger and 1 tsp kasoori methi over medium for 1 minute. Add tomato paste and let the juices mostly evaporate before adding the ground spices. Cook for less than a minute before adding the spinach gravy and cilantro-mint-chili paste into the pan. Simmer on medium for 5 minutes.
    6. Add cashew cream (if using) followed by paneer, the final 1 tsp of kasoori methi, and salt to taste. Add water to get to your desired consistency, using about ¼-½ cup of water to clean out the contents of the processor that contained the spinach puree. Cover and cook for 2-3 minutes before taking the saucepan off the heat. Garnish with any leftover cashew cream and cilantro. Enjoy with rice, roti, or naan!

    Why The World Needs More Doulas with Myriam Webb

    by 2 Comments

    Have you ever heard of a Doula? A midwife? Wondered what the difference is? Today we chat with our longtime friend Myriam Webb. She’s a Registered Dietitian, Doula, Business Owner and soon to be Registered Nurse with a passion for helping women of color in her community (basically, she’s a superhero). This episode is packed with details about her job as a doula, her advice for birth persons during their pregnancy, the issues with our healthcare system and its adverse effects on BIPOC, pelvic floor health and MORE! 

    In This Episode We’ll Cover:

    • The differences between a doula and a midwife 
    • The Medical Industrial Complex
    • Nutrition during pregnancy 
    • Institutional racism and its effect on maternal health
    • The process of creating a birth plan
    • Pelvic floor health & MORE!

    Resources: 

    3 Ways You Can Support This Podcast:

    • Rate
    • Review
    • Support our sponsors using our unique ‘HOOKUP’ codes below

    HOOKUP CODES: 

    • For 20% off your first sip, go to www.drinkghia.com and use code ‘FOODHEAVEN’ at checkout. 

    • Ritual is offering our listeners 10% off your first three months. Visit Ritual.com/FOODHEAVEN For our resources and shownotes, visit foodheavenmadeeasy.com/podcast.

    Can you do us a huge favor?

    If you enjoyed this episode, please do us a huge favor and leave us a review on iTunes ….right now. The more reviews we get, the higher we are ranked in iTunes, which means we reach more people!

    Become a podcast sponsor:

    Our podcast reaches thousands of engaged listeners each week. If you are a brand interested in becoming a sponsor, contact us to learn more about our affordable rates.

    Connect with us online:

    Our podcast is released every Wednesday and each week we take a deep dive into topics like health at every size, food & culture, intuitive eating, mental health, and body acceptance. If you’re looking for a sustainable and inclusive path to wellness, come hang out with us to learn how to take care of yourself from the inside out.

    In Defense of Carbs

    by Leave a Comment

    wendy-and-jess-podcast

    If loving carbs is wrong, I damn sure don’t wanna be right. Keto, Atkins, Low-Carb, No-Carb, it’s all over your Instagram feed and WE ARE OVER IT.  Carbs are not the enemy and we’re here to tell you why carbs are a critical part of our diet. In today’s episode, we deep dive into the myths about carbohydrates and defend their honor. 

    In This Episode We’ll Cover:

    • The myths and facts about carbs
    • Why eating for pleasure is equally as important as eating for nutrition
    • Why including carbs at every meal is critical
    • & MORE!

    Resources: 

    3 Ways You Can Support This Podcast:

    • Rate
    • Review
    • Support our sponsors using our unique ‘HOOKUP’ codes 

    Can you do us a huge favor?

    If you enjoyed this episode, please do us a huge favor and leave us a review on iTunes ….right now. The more reviews we get, the higher we are ranked in iTunes, which means we reach more people!

    Become a podcast sponsor:

    Our podcast reaches thousands of engaged listeners each week. If you are a brand interested in becoming a sponsor, contact us to learn more about our affordable rates.

    Connect with us online:

    Our podcast is released every Wednesday and each week we take a deep dive into topics like health at every size, food & culture, intuitive eating, mental health, and body acceptance. If you’re looking for a sustainable and inclusive path to wellness, come hang out with us to learn how to take care of yourself from the inside out.

     

     

    New Year, Still Burned Out with Emily Thompson

    by Leave a Comment

    Is anyone else still feeling burnt out as we enter 2022? In part two of our burnout series, we speak with fellow podcaster, Emily Thompson, who recently recovered from a two year battle with burnout. Emily calls herself a “Podcast Dinosaur” since she’s been in the pod space hosting her hit show, Being Boss, for over 7 years. Unfortunately, the success of her podcast and other companies triggered a debilitation bout with burnout that too a lot of time to recover from. In this episode, we discuss how the Being Boss mantra, mindset, boundaries, habits, routines got her through her tough two year experience with Burnout. 

    In This Episode We’ll Cover:

    • Emily’s experienced with Burnout for a full 2 years and how she dealt with it  
    • How Burnout can manifest differently from person to person
    • The importance of communication in relationships, especially during times of hardship 
    • Advice for navigating Burnout effectively 
    • What to prioritize post Burnout to keep a level head & MORE! 

    Resources: 

    3 Ways You Can Support This Podcast:

    • Rate
    • Review
    • Support our sponsors using our unique ‘HOOKUP’ codes below

    HOOKUP CODES: 

    • Go to Blueland.com/foodheaven to get 20% off your first order 

    Can you do us a huge favor?

    If you enjoyed this episode, please do us a huge favor and leave us a review on iTunes ….right now. The more reviews we get, the higher we are ranked in iTunes, which means we reach more people!

    Become a podcast sponsor:

    Our podcast reaches thousands of engaged listeners each week. If you are a brand interested in becoming a sponsor, contact us to learn more about our affordable rates.

    Connect with us online:

    Our podcast is released every Wednesday and each week we take a deep dive into topics like health at every size, food & culture, intuitive eating, mental health, and body acceptance. If you’re looking for a sustainable and inclusive path to wellness, come hang out with us to learn how to take care of yourself from the inside out.

    What to Do Instead of Health Challenges

    by Leave a Comment

    Use these tips to build a healthier relationship with food this year.

    It’s January and like clockwork, wellness challenges are popping up left and right online. The whole “new year, new you” has become so predictable and exhausting, especially after living through the stress of a pandemic. The last thing on my mind is doing squats for 30 days or drinking a smoothie five days a week. These challenges are usually tied to aesthetic or weight goals (i.e. get a six-pack, lose 20 pounds by the summer) and it almost seems like you’re wrong for not having New Year’s resolutions that center on dieting. But what happens when the challenge is over? In my experience, those challenges usually don’t result in consistent habits that are sustained over time because they’re not addressing your basic health needs, like whether you’re eating enough or eating a variety of food groups.

    As a registered dietitian, I’ve been practicing an intuitive eating approach with clients who want to work on their relationship with food and health. I’ve seen the negative impacts of dieting, restriction and intentional weight loss. And whether you’re completely cutting out food groups or you have more subtle rules around food and exercise, the restriction mentality can get in the way of helping you develop an enjoyable and pleasurable relationship with food. Also, lifestyle changes that you do consistently, independent of weight loss, are a much better predictor of overall good health.
    If you’re interested in practicing healthier habits, here are some things that beat doing a challenge.
     

     

    Head on over to FOOD NETWORK to read the full article! What to Do Instead of Health Challenges

    How Much Water Do You Really Need?

    by Leave a Comment

    How much water should you drink a day — 8-10 glasses, right? Well, as it turns out, there’s no scientific research to back up this number. Learn the best way to figure out how much water you should be drinking.

    What Does Water Do for Your Body?

    Your body relies on water for a lot more than quenching thirst. Water makes up about 60% of your body weight, and it helps control our body temperature, flush toxins and retain moisture. Because we lose fluid through breathing, sweating and bathroom breaks, we need to constantly replenish to keep body fluids in balance.
    The truth is, fluid replacement doesn’t have to come just come from straight-up water — all fluids and many foods contribute to hydration. That’s right — everything you drink and foods like soups, fruits and vegetables count. Foods actually account for about 20% of our average fluid intake, while beverages make up the other 80%.
    Now that’s not carte blanche to replace all the water you’ve been drinking with sugar-y soda or coffee, but it does mean that everything counts. Recommendations for how much “water” to drink should actually be recommendations for how much total fluid you need in a day. Of course, water is still the best choice because it’s calorie-free and gets absorbed quickly. Americans get more than 20% of their daily calories from beverages, and it’s easy to overdo it, which can mean extra poundage.
    Fluids help our bodies function properly and inadequate intake can impact sleep, mood, and body function. However, in an attempt to hydrate some people go overboard drinking more water than what their body actually needs. Overhydration can be disruptive and uncomfortable and in extreme cases, can cause seizures, coma and even death. For more info on drinking too much water, check out our story, Is There Such a Thing as Drinking Too Much Water?.

    But Caffeinated Drinks Dehydrate You, Right?

    That’s also a myth, too. Research supports that caffeine-containing drinks do not have a negative affect on your overall hydration levels.

    How Much Water Should I Drink In a Day?

    The Institute of Medicine recommends about 11 cups of fluids a day for women and 15 cups for men on average. If you exercise regularly or spend time outside in the heat, you need more. Women that are pregnant or breastfeeding also need more. Fluid needs are different for everyone and factors like climate, age, activity level and medical history should be considered.
    If you’re looking for formulas or calculations, we’re here to tell you that your body is one of the best predictors of your unique fluid needs. A simple way to check if you’re getting enough water is to pay attention to how much you’re urinating and the color of your urine. If you find yourself constantly going to the bathroom and your urine is coming out transparent, that’s a sign that you’re probably drinking too much water and need to cut back. A light to pale yellow typically indicates good hydration and dark yellow to brown tones indicate dehydration. Keep in mind that strongly pigmented foods like beets and carrots can impact urine color, along with B-vitamins and certain medications.
    Also pay attention to your sweat rate. If you sweat more because of exercise or a hot day in the sun, you need more to drink in order to replenish.
    Another way to tell whether or not it’s time to hydrate is by drinking up when you’re thirsty. This may seem obvious, but you’d be surprised how many people ignore their body’s intuitive signals. Aside from thirst, other signs of dehydration include dizziness, fatigue, headaches, constipation, dryness in the mouth and urinating less than three times per day.

    Tap Water vs. Bottled Water

    Nutritionally, there’s virtually no difference between tap and bottled water — unless you live in an area where the water has been deemed undrinkable, of course. In fact, tap water may contain more minerals than the bottled stuff. Bottled water is often a convenient option, but it requires a lot more energy to produce all those plastic containers — plus, it can get pricey. According to Planet Green, one liter of bottled water requires 2,000 times more energy to produce than one liter of tap water! Reusable drinking bottles are the eco-friendly way to go.
    If plastic bottles are the only option, re-fill them with tap water a few times to get some extra use out of them. Check out our tips for using safe plastic containers and drinking bottles.

    How Can I Make Sure I Drink Enough Water?

    If you’re struggling to meet your fluid needs, here are some helpful tips. Also check out our story, 9 Products to Help You Drink More Water.

    Distribute Fluid Intake Throughout the Day

    Aim to consistently hydrate during the day instead of drinking large amounts of water during short time intervals. Enjoy having a couple glasses of water first thing in the morning and then time things out based on meal times. If you work out regularly, make sure you’re properly hydrated before, during and after exercise.

    Carry a Large Water Bottle

    It can be annoying to have to refill water bottles every hour. Invest in a bottle that can hold you down for a few hours and is easy to carry when you’re out and about.

    Add Flavor to Your Water

    If plain water gets boring, add herbs, citrus and tea to your water for added color and flavor!

    Blend Fruits

    Smoothies are a fun way to hydrate, especially during the warmer months. Make sure to add foods like yogurt, nuts, milk and seeds for added nutrition. Remember, fruits and veggies have high water content. And if you’re looking for other ways to hydrate that aren’t plain water, check out our story 5 Fun Ways to Hydrate that Aren’t Plain Water.

    Keep Water Around the House

    Having visual reminders can be helpful for remembering about hydration. Keep small bottles of water in your bedroom, living room, office and kitchen and sip on them throughout the day as you move around the house doing daily tasks.
    Head on over to FOOD NETWORK to read the full article! How Much Water Do You Really Need?
     
    © Food Heaven Made Easy