5 Delicious Ways to Make Butternut Squash

Many of my clients fear the butternut squash! Do you? If so, keep reading. If you're already a butternut connoisseur, skip down to the recipe section for some new ideas. ;-)

What are they? Butternut squash is a hard winter squash with a sweet, nutty taste. Its orange color comes from beta-carotene which helps protect against heart disease. Rich in antioxidants, B vitamins, and potassium, this low fat delight is actually succulent enough to be called butternut. What could be better than that?

How to buy? Select glossy skinned squash with a heavy feel for the sweetest taste. Stored whole in a cool, dry, well-ventilated place (not the fridge) and it can last for up to three months. Cut-up squash will last about a week in the fridge.

How to prepare? To cook it whole, simply roast in the oven for about an hour (or until you can pierce it with a knife). To roast or bake diced pieces, first trim the ends and slice in half, then remove the skin with a vegetable peeler. Halve each section lengthwise and scoop out the seeds from the bottom; chop into small pieces.

Recipes!

Roasting diced squash imparts such a delicious, sweet flavor that you can eat it as is, right off the baking sheet. However, if you're looking for a recipe or two, find some inspiration below from a few of my favorite cooking blogs.

Spicy Squash Salad with Lentils and Goat Cheese

Butternut Squash Stuffed Shells with Spinach and Ricotta

Savory Butternut Squash Muffins with Apples, Caramelized Onions, and Cheddar Cheese

Farro and Roasted Butternut Squash

Do you have a great butternut squash recipe to share?

Danielle Omar, MS, RD

www.foodconfidence.com

55 Words of Wisdom from Weight Loss Experts

I recently read an article in Whole Living magazine about the power of mantras. It was written by a marathoner who uses a mantra to get through those last few miles and tough uphill legs of her races. Then I started thinking...I use mantras all the time, for myself and with my nutrition clients.

Some people call them affirmations, motivational quotes, sayings, or good old-fashioned positive thinking, but whatever the term used, the result is the same: a change in behavior, attitude, and maybe even a transformation!

For you gimme-the-facts types, there's actually some science behind the power of mantras. According to the article, researchers have shown that the repetition of a mantra can draw the mind away from troubling thoughts and cause a relaxation response. Mantras can also serve as emotional regulators, making you more resilient, un-shakeable, and in control. And who doesn't want more of that, right?

I've had such great success with my own arsenal of quotes and sayings, I decided to see if any other Dietitians use affirmations or mantras in their practice. After a few days of inquiry, I got an amazing list of responses and a whole bunch of new inspiration!

I hope you find a quote or two that you can use to bring you back from those negative thoughts, especially if you're struggling with weight control, mindless and emotional eating, or just have issues around food.

Don’t Eat All Day or Skip Meals?

"Never starving, never stuffed." Danielle Omar, MS, RD

“Front load your energy.” Judy Simon MS,RD,CD,CHES

"Your body is like an engine...no fuel in el tanko, no burno.” Renee Wiggins, RD

Not Good About Planning Meals?

"It doesn't take willpower to lose weight for good, it takes good planning!” Amy McCallister, RD

"Failing to plan is planning to fail." Heather Mangieri

"Those who don’t TAKE time to eat healthy now, may have to MAKE time for an illness later." Janelle Dietze RD CSG LD

"If you don't put it in your buggy, you won't put it in your mouth." Batina Timmons, MS,RD,LD

The Perpetual Dieter?

“There is no pot of food at the end of the rainbow.” Tracy Owens, MPH, RD, CSSD, LDN

“Education is ammunition.” Tracy Owens, MPH, RD, CSSD, LDN

"Foods are not fattening. They may be high in calories but they are not fattening. Excess calories, above your daily maintenance requirements, are fattening." Lisa Stollman-Smouha, MA, RD, CDE, CDN

"Eat during the day, diet at night!" Katrina Seidman MS RD LDN

“Habits not diets.” Sheryl Lozicki, RD, MBA

"Seek food rather than avoid it." Rebecca Wright, MS, RD, LD

Overeat During the Holidays?

“Don’t let a slip become a slide.” Tracy Owens, MPH, RD, CSSD, LDN

“At holiday time, don’t eat like it’s the Last Supper.” Tracy Owens, MPH, RD, CSSD, LDN

Are You an Emotional Eater?

“Don’t eat your emotions.” Tracy Owens, MPH, RD, CSSD, LDN

"When you give yourself permission to eat, you gain control of your eating." Michelle P. Gallant, MS, RD

“Face your stuff, don't stuff your face.” Andrea Chernus, MS, RD, CDE

"Hunger is not an emergency." Kathleen Searles, RD

"The first and last bite of something tastes exactly the same....no matter how many bites are taken in between.” Beth Lutton, RD, LDN

"Deal with your other issues as those issues, not as eating issues." Julie Brake, MS, RD, LD

Not Motivated to Exercise?

“If you work out, everything else will too.” Sheila Leard, RD, CSSD, CPT

"If your dog is fat, you need more exercise." Anne Moselle, RD

“Food is the fuel that allows you to do the things you love!” Lea Crosetti, RD

Don't Have the Best Eating Habits?

"Your next meal is the best time to make a better choice." Danielle Omar, MS, RD

“Your body is your house and if you don't take care of it, you have to leave.”
Tracy Owens, MPH, RD, CSSD, LDN

“Downsize portion size, supersize common sense.” Jennifer Neily, MS, RD, CSSD, LD

“It's not about deprivation but liberation through moderation.” Jennifer Neily, MS, RD, CSSD, LD

“For folks entrenched in the "clean plate club" think, waist versus waste." Hope Damon RD,CDE,LD

"The party's in the mouth, swallow and it's all over." Hope Damon RD,CDE,LD

"The freezer is your friend, cook once ,eat twice, or more." Teresa Dotson, RD

“Is this choice going to help me reach my goal?” Lorraine Huntley, M.Ed. RD LD CPT

“Do three push aways a day - Push away from Breakfast, Lunch, and Dinner.” Laura Coti Garrett MS RD CDE

"What's going to happen if you don't change?" Nikki Ver Steeg, RD

“If you do what you've always done, you'll get what you've always gotten.” James Stevens MS RD

"Knowledge is of no value unless you put it into practice." John Lamberson, RD

"If something is not working....change it!" Jennifer O'Donnell-Giles MS, RD, CSSD

"If nothing changes, nothing changes." Sandy Livingston, MEd, RD, LD/N

Feel Guilty About Food?

"Don't "should" on yourself!" Charlene Geary, MS, RD

"Your body does not gain or lose weight off of one meal." Renée J. Bordeaux, RD, CD-N, CPT

"There are no mistakes, only learning experiences." Elyse Resch, M.S.,R.D.,F.A.D.A.

"Come from a place of curiosity, not judgment." Elyse Resch, M.S.,R.D.,F.A.D.A.

“Progress not perfection.” Wendy Morgan, RD and Lorraine Huntley, M.Ed. RD LD CPT

“There are no dead ends in the road to (weight loss) success, just speed bumps.” Courtney Stinson, RD

"It is food ... not cocaine." Reba Sloan, MPH, LRD, FAED

"There are no failures or mistakes, just learning experiences- it’s okay that you ate a whole sleeve of cookies, but what was that experience like for you?" Heather Rudalavage, RD, LDN

What should I eat?

"Eat food that expires." Tina Marinaccio, MS, RD, CPT

"We are all different, what works for you won't work for me, what worked for you yesterday may not work for you today." Maya E Nahra, RD, LD

"If it grows, it's good for you, it’s that simple!” Christine M. Palumbo, MBA, RD

"What you get back from your body depends on what you put into your body."Jenn Giles, RD

"We don't need to live to eat, but learn that we eat to live." David Talley, MS, RD, LDN

"There are no good and bad foods, only good and bad habits." Jennifer DeLuca MS, RD, LD

“There are no bad foods, only our behaviors around foods.” Lea Crosetti, RD

"Eat well and prosper!" Julie Brake, MS, RD, LD

"Think about what you're putting into your body and how your body will use it." Julie Brake, MS, RD

Danielle Omar, MS, RD

www.foodconfidence.com

Leave It on The Mat

Last weekend I traveled to picturesque Ojai, California for a relaxing weekend retreat of yoga and wine (I know, it is a perfect combination). The weekend was hosted by the lovely and inspiring Ryan Brewer on the beautiful 54-acre Casa Barranca winery and estate. Casa Barranca is the first organic certified winery in the Central Coast region of CA. The wines are handcrafted with sustainably farmed and organically grown grapes using old world wine making techniques. The estate was beautiful - a serene mountain escape from reality.

Nestled amongst the beautiful landscape was our stand-alone yoga studio, decorated with antique Tibetan furniture, a built-in fireplace, and overlooking the mountains, it could not have been a more perfect place to practice yoga.

In addition to yoga, we got to experience Kirtan with Ryan. Kirtan is a form of devotional yoga where you chant Sanskrit mantras repeatedly in a call and response format. So Ryan would sing and play the harmonium and we would sing back. Ryan calls it a yoga sing-a-long!

To make the weekend even more fantastic, we were treated to delicious vegetarian meals for breakfast, lunch and dinner. This was a delight to me, being a vegetarian for the past 15 years, I loved being able to eat everything being served -- I felt like the chef was cooking just for me! Caspar Poyck, a "culinary therapist," was our amazing chef and could not have been more perfect for the job. Originally from Europe and the son of yoga teachers, Caspar shared with us a unique viewpoint on food and life. He made fantastic, hearty, and delicious vegetarian food and entertained with great conversation.

Below is Caspar in the kitchen and to the left is his Quinoa Pot Pie -- so good. I can't wait to recreate that dish for myself.

I went with the intention of spending girl-time with two old friends and getting away from the stress of my busy life - and I returned having met an amazing group of people with whom I shared an experience of reflection and thoughtfulness about life and love. It's difficult to explain how yoga can change you - even if just for a weekend - but it does. I am truly grateful for the experience.

Besides all the good food, interesting people, and beautiful surroundings, I also returned home having learned my own life lesson. For me, living in the moment is kind of a struggle. I'm always thinking about what's next. My weekend taught me this way of being steals from me; it takes from me something I can't get back. So, when I catch myself not living in the present, I will remember to breath, let go, and appreciate the only moment that I have for sure -- the moment I am in.

Namaste!

Danielle Omar, MS, RD

www.foodconfidence.com