Enjoy the Taste of Eating Right by Erica Hansen, MS, RD

VegetablesWhy do you eat what you eat? Are you eating right? If you are like most Americans, according to research, taste trumps all other deciding factors. Surprised? Probably not.

We live in a time and place where food is abundant and you have a lot of food choices to make, as many as 200 per day according to researcher Dr. Brian Wansink. Can you think of a place where you can’t find food? It’s in movie theaters, malls, airports, your workplace, gas stations, and even available at sporting events. Each year about 50,000 new food products are introduced to your grocery store shelves. With so many foods to choose from many Americans have the luxury of choosing to eat the very best tasting things.

Unfortunately, some of the foods that are packed with essential nutrients have been given a bad rap in the tasty foods lineup. According to national surveys, less than 25% of Americans eat the amount of vegetables we should (about 2-3 cups per day). When I meet with patients the number one reason they cite for avoiding vegetables is, you guessed it, taste.

Vegetables are running up against some tasty competition. The foods you find on supermarket shelves are literally made to win; loaded with added fat and sugar they are created to taste great. Why? Because you buy things that taste good and we are hard-wired to enjoy the taste of fat and sugar, both high in life-sustaining energy. From a marketing and business perspective it makes sense for a food manufacturing company to add taste–unfortunately, even at the cost of compromising nutritional quality.

Vegetables are naturally low in fat and simple sugars, but you shouldn’t give up on great tasting vegetables just yet. When aiming to fill half your plate with fruits and vegetables each meal, consider these three suggestions to add flavor and flair:

1. Vary your veggies
Don’t get stuck eating the same vegetables night after night. While corn, peas, carrots, and potatoes are great, they aren’t the only veggies out there.

Consider writing out a list of all the vegetables you like eating by going through all of the colors of the rainbow. What are all of the red vegetables you like? Orange? Green? Sometimes having a tangible list of possible choices will help you realize how many you actually do like and give you ideas to add to your grocery list.

During your next trip to the grocery store, pick-up a new vegetable or one you haven’t tried for a while. I don’t recommend filling your cart with new options, it can be too overwhelming. Start small and add to your list of vegetable ideas.

tradition 32. Mix up your methods
Though a healthy choice, steaming or boiling your vegetables can at times lead to a bland product. Try roasting, broiling, grilling, or stir-frying in a little oil. Many vegetables (zucchini, cauliflower, broccoli, and red potatoes) are fabulous when tossed in olive oil, salt, pepper, and freshly grated parmesan cheese and then roasted or broiled on high heat. Ratatouille is prepared in a similar way.

Salads are often a go-to vegetable, and for great reason, but don’t get stuck in a salad rut. Try taco salads, an Asian salad with mandarin oranges and toasted sesame dressing, throw in fruits and nuts for something sweet, or try a hearty chef salad.

Cooking vegetables in broth instead of water or oil, seasoning them with fresh herbs and spices, soaking them in rice vinegars (delicious on cucumbers!), and dipping or topping them in salsa, hummus, or nut butters are also great, tasty, nutritious choices.

3. Be sneaky
It is easy to get stuck thinking in terms of vegetables as side dishes only, but vegetables can be incorporated into what you’re already eating:

• Add sautéed or fresh vegetables to your pizza
• Cucumbers, peppers, and sprouts add great crunch to sandwiches and wraps
• Carrots and onions in your rice make for a nice pilaf
• Include beans in your soups, stews, salads, and casseroles
• Zucchini, tomatoes, peppers, or artichokes are tasty in pasta
• Spinach or kale in a fruity shake is nearly undetectable
• Creamy butternut squash in homemade mac n’ cheese makes for sweet, nutty, and extra creamy comfort food

I don’t know about you, but my mouth is watering as I wrap up these lists; no small accomplishment for veggies with less than tasty reputation.

Remember, all forms count–fresh, frozen, dried, juiced, and canned vegetables. Start small, but start today to make vegetables a regular part of your plate!

How Fear Gets in the Way of Your Relationship by Erin Rackham

MP900387501Every couple I see in my practice comes in needing help with one thing in their relationship—connection. They may not know how to put it into words, or may have other concerns on top of this, but after a few sessions, it always seems to come down to this core need to feel connected to their partner. It may seem like a bold statement to say that every single couple needs help with this, but I believe it to be true because so many of our problems could be solved without outside help if we were truly connected to each other.

Now, it might be important here to define what I mean by connection—true connection—because I’m not just talking about the “Hi, how was your day?” after-work-greeting in the kitchen. The connection I’m talking about involves being emotionally attuned to one another so intimately that we can sense when something is off and we can create the space in our relationship to share and talk about it with each other. But again, this sharing and talking is not the typical problem-solving that most couples do. This sharing involves being willing to explore our deep, dark, scary emotions of fear and inadequacy and allow our partner to comfort us through each of these feelings instead of pretending they aren’t there.

MP900309139This is difficult work to do in therapy because for most people, they’ve never experienced a relationship that was safe enough for their insecurities and pain to be divulged in, let alone for it to then be listened to, respected, and taken care of. Most of us have dealt with this lack of emotional safety our whole lives by either anxiously pursuing for reassurance that we matter to our partner, or by withdrawing to avoid the feeling that we aren’t good enough for our partner. In therapy, we ask you to break your patterns and take a risk with your emotions, knowing that they will be held precious by your therapist at first, and eventually by your partner as well.

The neat thing about all of this is that when we are in love, we have a natural tendency to protect ourselves with defense mechanisms because the person we love has more power than anyone in the world to hurt us, but we have another even more powerful desire to love and cherish that person, we just let fear get in the way of our execution sometimes. Therapy is a safe place to start trying to put aside the defense mechanisms and the fear and start practicing emotional vulnerability with one another, which can lead to that true connection we all so desperately need to feel.

Erin-Rackham-HeadshotAbout the Author: Erin Rackham is a licensed Associate Marriage and Family Therapist. She earned an M.S. from BYU and is currently completing her PhD in Marriage and Family Therapy. She is currently a therapist at the Provo Center for Couples and Families.