#WeeklyWisdom and Top 5 #Thankful Nutrition Noshes

Nosh One. Wisdom.

During the holidays are you more thankful?

I am a recovering "thankful during the holidays" addict. I used to be the person who would be more kind, thoughtful and generous from Thanksgiving until New Years. I admit, I didn't really think about feelings of or showing gratitude during the rest of the year until about 4 years ago when everything went to hell in a hand basket in my life and I had a big fat reality check. Gratitude should be practiced ALL YEAR LONG in EVERYTHING WE DO. From the minute we open our eyes to when we close our eyes, there is so much to be thankful for.  Remember what you are grateful for when someone cuts in front of you at the check out line on Black Friday or when a family member is on your last nerve because of too much together time. 

Grateful is a positive feeling of gratitude and thankful is act or gesture of gratitude. 

Be grateful in your heart and mind, be thankful with your words.  Everyone likes to hear kind words, not just your family and friends. Thank the cashier at the gas station, thank the person who gets your popcorn at the movie theater. Write a review for a local business who gives great customer service. This year, I am very thankful for the ability to work, to make money and to be able to buy elastic waistband pants. Thank you Karen at F&F for checking me out yesterday so I could buy my pants and thank you to my crazy family for taking potato casserole and ham seriously at Thanksgiving. 

Nosh Two. Weekly Conversation. 

I feel every great conversation is had over a meal or a cocktail (or mocktail if you choose). These conversations take on their own life and travel into unique directions, which is what truly matters. Periodically, I will putting on my party pants, pouring myself something refreshing to drink and inviting a guest to just see where the words take us. In this episode of Cocktails and Conversations, I invited back one of my favorite guests, Carrie Moody. You may remember this beauty from Episode 72. This fun loving, meal prepping, dancing queen and I chat about “all the things and all the feels” as the holidays approach.

Cheers to the upcoming holidays and click here to listen to the podcast

Nosh Three. Weekly #Hellyeah. 

Hello holdiay time of year again and you better not be losing your mind with preparing like mad for the big dinner or frantically worrying about getting all the things shopped for on Black Friday. What I do hope is you just take a few moments for deep breaths and gratitude. I am always very thankful for much in my life and I try to make it known outside of the holiday time, this year is no different. Besides my family and friends, I am very thankful for all my podcast guest and listeners since I launched Conversations with Anne Elizabeth just over 2 years ago. I hit a milestone with 100 episodes a week ago and I am excited to keep it going and being the worlds #1 Dietitian Cheerleader!  Thank you to everyone who listens and even more, thank you to all health professionals out there, trying to do their best to serve our communities.

100 Episodes of Conversations with Anne Elizabeth Podcast 

I am looking forward to heading west, picking up Mom and going to see family in Omaha this Thanksgiving. This is the one time of year I get to see my aunties, uncle on my Dad's side as well as my almost-like-a-sister cousin Lindsey and her family, as well as other cousins and friends. We always have plenty of food but I do not like to come empty handed. In the past, I would be a little creative but I am going no-stress this year and bringing a pre-made French Silk Pie. Mostly because I really do not care for pumpkin pie and really want a piece of this and because I want to enjoy Thursday morning with sleeping in, a workout, and a latte. A little self-care if you will. I know this will set the tone for a much more relaxing day. Hey, don't be scared to be the one who shows up with something pre-made from the grocery store. Carrie and I talk about this too in the podcast this week.

Thank you to the Fleur Hy-Vee for making Thanksgiving easier and happier!

Nosh Four. Weekly Kick Ass Jam. 

This weeks #Thankful Playlist is on Apple Music and Spotify. Perfect for a workout or driving over the river and through the woods to Grandma's house.

Nosh Five. What I Love Right Now. 

I thought this was pretty awesome. My financial advisor, Travis Gaule, hosted a floral design class for his clients. A service he wanted to provide to add value for his customers who purchase his services. A group of ladies and Travis had a lovely time with Emily of CamBam Floral Designs and creating our own floral masterpieces. Why this resonated with me and why I love this is because a business that goes over and beyond for their clients means the world to me. It is extra work he does not have to do that takes him away from his family in the evening BUT he cares and wants to show it. I love my flowers, they are very pretty but I love great customer service even more. I feel valued and appreciated which in turn makes me want to do the same for others. Thank you Travis for caring about your clients, I am very thankful for this.

~AE

*All views and opinions on products, food and businesses in this blog post are my own and are not sponsored in any way. I just love to share great things!

A Wisdom Wednesday For My Sweet Big Sister, Kate

Tomorrow it will be a year since my sweet sister left this earth and we are reminded how short life really is and how lucky we all are to have had Kate touch each of our lives. With this being a very special time of the year and one of her favorite times of the year, how could it be any more radiant than celebrating the life of our dear Kate? When this Angel came into this earthly world and left this earthly world, she embodied sweetness, purity, grace and determination. 

Kate and I golfing in the Special Olympics Tournament September 2015

We all cannot help but think of her beautiful blond curly hair, dashing blue eyes and the sweetest smile you've ever seen. She was so proud to be the daughter of Dad and Mom, the most amazing Big Sister a girl could have to me and she nestled perfectly into the lives and hearts of the extended Huebert and Wegner families. 

Our family celebrating Kate's 40th Birthday

Her love for all things sports was contagious and she could get anyone to watch a game with her. She was and always will be a tried and true Iowa Hawkeye fan, Denver Bronco fan and a fan of anything her cousins were playing. But what she thoroughly enjoyed the most was playing golf with her favorite fan, her Dad, every Friday that she could. 

Kate Celebrating her birthday at Casey's

Kate and Ally cheering on the Hawkeyes

Kate was an inspiration when it came to her devotion to her work and her home.  She worked hard everyday, always trying harder than the day before, never missing work and always carrying a smile on her face.  She loved and was proud of her home. When she was home she could be found jamming out to her favorite music, hitting golf balls in the backyard, playing with her kitties or having a beer with Dad and Mom on the patio. It is those times when Kate would show her funny and silly side. She would sit back and take in the conversation, just because she loved to be a part of it and loved the people she was with.  She had the most amazing quick whit and impeccable timing. Kate would make you laugh with her genuine contribution to the conversation at just the right time. 

Kate and I with our first kitty, Guy

One thing that I want to share with you today that maybe you do not know about Kate, is that she could see and knew her guardian angel. Because Kate was so special, so loved and such a gift to each of us, God gave her this gift in return. Her angel has guided her, protected her and has been with her through so many trials and triumphs in her short but profound life. On December 22nd, Kate saw the open arms of her angel and the open arms of her Dad and knew it was time for her to go home. 

Kate and I at Thanksgiving 2013

All of you have unique and special memories of Kate, because each of your lives she has touched was uniquely yours. Please hold those memories close to your heart and keep her alive in all that you do. Our angel is watching over each of you, wrapping her wings gently around you and whispering to you that you are loved and blessed by her everyday. 

Kate celebrating her 40th Birthday!

 Miss you every day Big Sister. 

Always hug your loved ones super tight. 

~AE

Wisdom Wednesday

This week, take time to be grateful. Take time to look at all the great things happening in your life, without wanting, without needing, without looking into the future. Look at what is happening RIGHT NOW. Never let the things you desire make you forget what you have in the present. At any moment, it could all be gone. When you are in love with your life and are grateful for all it gives you, you have everything you could possibly need. 

I am so very grateful...for everyone and everything in my life. 

Weekly Conversation

I am grateful this week for my conversation with Food Scientist (and also the wonderful editor of my book), Susan Bingaman. 

From time to time, I want to have conversations with guests who are not registered dietitians, but have a deep connection to food, nutrition and wellness. Susan is one of those fascinating guests whose lifelong passion has been the science of food. As a little girl, Susan always found herself in the kitchen with her family cooking and this passion lives on in her today. My conversation with her is about being a food scientist, working in a test kitchen and the importance of recipe development. It is a great listen for anyone who has an interest in the dedication to creating recipes with love and that taste great. 

And in the spirit of one of Susan's favorite quotes from Ina Garten:  "If someone can do something better, let them." Please enjoy my conversation with Susan. 

Week in Review 

This past week, I am grateful for the opportunity to experience something new and attend an evening with Henry Rollins. What I know about Henry was that he was a hard core front man for a band in the 90s and he had a cameo in Sons of Anarchy. I had no idea he is a writer, journalist, comedian radio host, has his own publishing company and tours with his spoken word in intimate speaking engagements. I was encouraged by a friend to go to his show at Hoyt Sherman in Des Moines because of his motivational and entertaining way he speaks to a crowd. I was floored because I had this idea of who he was in my mind and left knowing a completely different side of this human. He is very intelligent, well traveled and extremely motivating. I am encouraged to be extraordinary and never stop learning. If you have the opportunity, catch him on tour or check out his website for all the amazing things he does. 

I am also grateful for Arron Smith, president of the Iowa State University Student Dietetic Association, who at their meeting this past month, hosted a fun interactive quiz for the students and used my book as a prize!  Emily Lensing was the winner of the book for her essay answer on the difference in a Dietitian and a Nutritionist. Proud of Emily and all the other RD's to be at Iowa State for being a part of their student organization!

Workout Playlist of the Week

In continuing with my theme this week, I am sharing my grateful and thankful playlist.  I am so grateful I can exercise everyday.  Make sure to get your "Thanksgiving" treat at the end of the playlist!  Listen to Thankful Workout Playlist of the Week by Anne Elizabeth on Apple Music. 

 What I Love Right Now

During these short days of fall/winter (looking forward to the longer days of January), I am very grateful for a warm, caffeine tinted latte to get me through the afternoon. Around 3 pm is when I notice my need for a little pick-me-up. Latte's can be expensive and I do not have a latte budget, but I have figured out an easy way to make my own.  Make a pot of your favorite coffee. Pour 1/4 cup of low-fat milk, my favorite is Fair Life milk for extra protein, into a mason jar. Secure the lid and shake the milk for about 30 seconds. Then take the lid off the jar and microwave the foamy milk for about 45 seconds. Pour 1 cup of hot coffee into the warm milk. 

I love the latte plain but if you would like to mix it up, try this new gourmet spice blend from McCormick: Cinnamon, Nutmeg and Chia Seed seasoning. It is the perfect topper and mix in to your homemade, cozy latte. It is a great way to add a little more nutrition to your beverage and is great with oatmeal, yogurt and pancakes. The perfect spice for this time of year. 

So very grateful...

~AE

1 Way to Use Joy in Your Nutrition Counseling

Original post in Stone Soup Blog for Food and Nutrition Magazine June 27th, 2016. Hope you enjoy!

"Talking about our problems is our greatest addiction. Break the habit. Talk about your joys." — Anonymous


One year ago, I read the quote above and it really resonated with me. As RDNs, we are trying to nourish our clients with reliable science-based nutrition education and healthy food. We help them work through their problems, both emotional and physical. How many times have you worked with a client and the majority of the session is negative talk, using the words "can't" and "won't"?
I think this emphasis on the negative misses something. Instead, let's start talking about joy: both of the clients and of ourselves.
As registered dietitian nutritionists, we give a lot of ourselves to our clients because we really, truly care about them. We want them to be healthy and happy. We want them to meet their goals and find the perfect wellness balance in their lives. When it does not happen, we take it personally and burden ourselves with the negative results or inadequacy of our expertise. Their problems become our problems. I certainly have experienced this.

"Jar of Joy"

So last year, I started a little experiment to break the habit. I started a "Jar of Joy." At the end of each day, I dated a small piece of paper, wrote down at least one thing that brought me joy and placed it in the jar.
Then, at the end of the year, I emptied my jar and read 365 papers full of perfectly wonderful joys.
When taking a longer view, I realized the things that can feel negative in the moment can equally be seen as "beautiful chaos" and provide inspiration and goodness. After writing my daily joy, it was easy to forget the problems of the day or things I was struggling with. If this simple task could do this much for me, I knew it would do amazing things for my clients.
I'm now in year two of my "Jar of Joy." I am continuing to write my own daily joys. I'm even encouraging some of my clients do the same. When a client arrives for an appointment, we start with a written joy. It starts our session in a positive way, reminds them they are working toward their own personal greatness and recognizing the good in their life.
I keep each paper they bring me and when they are finished working with me, we read them together. It not only is a celebration of their wellness success, but also reminds them of how they responded to everyday life by experiencing joy and in turn became healthier along the way.

Anne Cundiff, RD, LD, FAND, is a retail dietitian in Iowa. Read her blogs, Nutritional Noshes and Crazy Cool in the Kitchen, and follow her on Twitter.


AE

Wisdom Wednesday

Can you honestly say you work hard? 

Are you grateful for everything, even the bad stuff?

I always remind myself that nothing is going to happen if I do not put the appropriate time and dedication in. It is all up to me how I want things in my life to turn out. If someone or something unexpectedly beautiful happens along the way, I know there is a reason. It does not make me work any less harder but it perpetually continues the joy of being grateful. All of it. The good, the bad and the ugly.  Keep putting the work in.  Stay true to course.  Stay grateful.