Pizza Dough Recipe

If you are anything like me, you LOVE pizza. I wanted to share with you a delicious pizza dough recipe that I have built from several recipes I have found online.

This recipe does require a stand mixer with a dough hook, I have not tried it any other way. If you wanted to do it without these, I would love to know how it worked for you.

Ingredients:
– 1 cup Warm Water
– 1 tablespoon Maple Syrup (you can use honey instead or white sugar)
– 1 pkg (8g or 2 1/4 teaspoons) Pizza Yeast or Active Dry Yeast
– 2 tablespoons Canola Oil or Olive Oil (plus extra for the bowl and dough in the last step)
– 1 cup Whole Wheat Flour
– 3 tablespoons Ground Flax Seeds (you could use whole if you wanted to)
– 1-1/4 to 1-3/4 cups All Purpose Flour (I start with 1-1/4 cup and add by 1/4 cup as needed to get the right dough consistency)

Directions:
1. Mix warm water, maple syrup & yeast together in the bowl of your mixer. Let sit for 5-10 minutes until you see bubbles and the mixture begins to foam.
2. Add oil, whole wheat flour, & flax seeds to your yeast mixture and mix until it is all incorporated.
3. Slowly add in the all purpose flour 1/4 cup at a time (either manually or with your mixer) until you reach the desired consistency (your dough should be slightly tacky to touch but it should not stick to your hands – for me this usually takes 1-1/2 cups of flour but it will depend on humidity).
4. Once you have reached the right consistency, be sure you are using a dough hook and turn your mixer on Medium Speed (I have a KitchenAid and I put my mixer on 3-4) – Set a timer for 6 minutes and let the mixer do the kneading for you.
5. Once your timer is up, remove your dough and rub it down with a bit of oil and oil up your bowl (I use the same bowl because I do not like more dishes). Put your dough in the bowl, cover with a clean dish towel and place in a warm location for 1-2 hours. It will double in size.
6. Roll it out, load it with toppings and bake at 350 degrees on a baking sheet until the dough is crispy and firm (I usually bake it for 20-25 mins on the baking sheet, then remove it and bake it the remaining time right on my oven rack).

Notes:
This recipe makes enough for approximately 2 – 10″ pizza crusts (I like my dough a bit thinner, so I would say my pizza’s are about 12″ – 14″).
Be sure to oil your pan really well that you will be using to bake the pizza. I recommend using oiled parchment paper so the pizza is easy to remove.
Baking time is based on the thickness of your dough, usually it takes 30-45 mins.

The Holy Scale!

Let’s talk about the scale.

Confession: I actually don’t weigh myself, nor do I own a scale.

Another confession: I have had an obsession with my weight before. I have tried to purposefully lose weight despite already being a petite woman. I let someone convince me it was a good idea.

Now I don’t weight myself (except occasionally to check in) and focus on how my body is feeling & my energy levels.

This isn’t to say the scale is all bad, but what I find is most people (especially ladies) are obsessed with the number.

Weight is an estimate, it is not a detailed exact number that interprets health risk. While yes, some weights may not be healthy for a person based on a number of factors – I still don’t focus on the number.

Why? Because I can make you lose weight very quickly with a strict/restrictive plan that isn’t sustainable – but that isn’t where the health benefits are. The health benefits are in long term lifestyle changes you can make forever!

The changes you make to your lifestyle, may not be immediately reflected on the scale. Smaller changes over a longer period of time are more sustainable and achievable for most people. We don’t need to change everything at once to see health benefits. When we make these small changes, some people expect BIG results immediately on the scale like you’d get if you are doing a cabbage soup cleanse or some other crazy trend diet (don’t do this! Plus the first bit is all water weight you lose anyway).

So I usually encourage my clients to not closely monitor their weight. It may be useful to check in on occasion, but focus more on how you are feeling in terms of energy, strength, clothing, confidence, etc.

Regardless of what the scale may tell you initially – increasing your vegetables, increasing your fibre, choosing healthy fats and proteins, increasing/engaging in joyful movement & other healthful habits have positive impact on your health!

#ditchthediet #choosehealth #healthy #dietitian #weightneutral #mabeetodaynutrition #doitforyourhealth #ditchthescale #lifestyle

Meal Plans & Meal Planning

Meal Plans & Meal Planning
This Dietitians Perspective.
Whitney Mabee, P.Dt.

Unpopular opinion over here.

I have clients say to me a lot “I need you to make me a meal plan to follow for (insert variety of reasons: weight loss, diabetes, etc.)”.

I say, sure we can make a meal plan together and I can show you how to build meal plans to help you (insert reason: lose weight, gain weight, manage blood sugars, etc.).

Here is the catch, I don’t build the meal plans for my clients. I don’t have pre-made meal plans for my clients that I just send to them ready to follow.

Here is why I love a meal plan but don’t like to give my clients meal plans.

You see, a meal plan that I set each week gives me an exceptional amount of ease when it comes to my healthy eating plan. It lets me know what I need to buy for groceries, it lets me plan for evening events & leftovers, & it lets me ensure I am feeding my family healthy meals, relying less on convenience foods.

I am a huge advocate for creating a meal plan. Why?

  • it saves you $$
  • It makes healthier meals easier, which in turn makes eating healthier easier.
  • Can make sure you are getting lots of veggies
  • It’s organized – I like organization
  • It provides flexibility within framework – Things are not set in stone, you can switch up days, meals and such based on what your life looks like and what you want.
  • You rely less on convenience foods.
  • It takes away the guessing of what I’m going to eat.

I encourage a lot of my clients to meal plan. But here is the catch, I don’t give meal plans to my clients.

I know, this probably sounds freaking ridiculous and totally contradictory but here is why I don’t do the meal plans for you.

  • I am not you. Simple right? How do I know what your week looks like, what your family prefers, & what your food budget looks like? I don’t & simply put I can’t make a meal plan when I am not you.
  • If I did it for you, you would not learn.
    • Often my clients say “ I don’t know how to eat” or “I don’t know how to meal plan” – that’s okay. I will help you. I will teach you to meal plan and I will help you structure healthier meals.
    • If meal planning is the goal, I work with you on it – you will not be on your own! The reason I won’t do it all for you is because if I do you won’t learn to create your own meal plan for your family when taste changes & when you tire of my scripted meal plan that likely doesn’t work for your life.
    • All a pre-made meal plan does is teach you to follow a set of rules! We learned that in kindergarten, we should have that covered by now.
    • So no, I won’t do it all for you – but I most certainly will work closely with you to help you learn to meal plan right and learn “what to eat” based on your health needs. I promise you will not be left in the dark on this.
  • Our taste, preferences and life commitments are always changing.
    • Some people don’t mind eating the same thing day in & day out. Most people do though. If I give you a month of meal plans, that’s simply just a month. Sure you can use them the next month no problem, but what if you decide you are tired of lentil macaroni skillet & you want something different?
    • What if you have a new baby or start a new job, how will that change things up? We need to be able to accommodate for these things!
    • You can build several weeks of your own meal plans and recycle them – I actually encourage you to do so since it saves time – but you need to know how to make accommodations based on changes that occur in life.

So there you have it. This is my take on Meal Planning & Meal Plans. I love to help my clients build their meal plans, learn to meal plan & plan the prep to save them time, money & energy while eating healthier.

Meal planning can be a life saver for many people, but remember it isn’t the only way to eat healthier – not everyone needs a meal plan. I recognize that some people really want a pre-made meal plan that they can just follow, but I try to focus on building my clients relationship with their food and their expertise and knowledge around fuelling their body with the energy they need – so teaching them how to build their own meal plan is part of that.

If you are not currently meal planning, I strongly suggest you start! There are so many benefits to meal planning and it doesn’t take any time at all. A bit of time one day a week will save you lots of time during your busy week. To help you start meal planning, I have attached two downloadable meal plan templates for you!

Let me know in the comments if you are a meal planner or not!

Set up a free 15 minute meet & greet with me to discuss your health goals and nutrition needs, and discuss how meal planning could help you!

To Learn More about Meal Planning – check me out on facebook & instagram @mabeetodaynutritionhttps://www.facebook.com/mabeetodaynutrition/

Photo by Plush Design Studio on Unsplash

Oatmeal Breaded Fish Tacos

Hey Friends!

I recently developed a very tasty fish taco recipe I wanted to share with you.

I love fish tacos and I wanted to try something different, this recipe does not disappoint.

Here is what you need:

  • Large flake oats – 2 cups
  • Italian seasoning – 2 Tbsp
  • Fish spice – 1-2 Tbsp
  • Fresh ground pepper – pinch
  • Haddock – pat dry
  • 2 eggs – whisked
  • Canola oil – 3 Tbsp

Directions:

  1. Pulse your oatmeal in a food processor until its finely minced but not to the point it is like flour.
  2. Mix in 2 tbsp of italian seasoning, 1-2 tbsp of fish spice of some type – I used the Baltimore Bay Line Seasoning from ‘The Silk Road Spice Merchant’. Add a pinch of pepper.
  3. Heat the canola oil in a frying pan.
  4. Pat your haddock fillets dry with a piece of paper towel. Dip your haddock in the eggs or brush the egg on to the fish, then press the fillet into the oatmeal mixture.
  5. Fry the fish in the canola oil pan until it is cooked through.
  6. Serve the fish tacos with whatever you would like – I recommend a delicious coleslaw! – on a whole grain tortilla or a lettuce wrap.
Served on a whole grain wrap with kefir coleslaw!

Want to learn more recipe hacks to help you make simple and healthier adjustments to your recipes, set up a 15 minute Meet & Greet and we can discuss how I can help.

Your Food Environment.

Something you maybe haven’t been thinking about on your wellness journey is your food environment.

As a Dietitian everyone expects me to have a quick and easy simple fix for their health problem, whether it be weight or diabetes or something else. People often expect me to hand them a strict meal plan to follow or to promote Canada’s Food Guide to the point of extreme, but that’s not true at all. I work with my clients on building their relationship with food, on building their own meal plans, and reflecting on what habits they need to change to help them reach their goals. 

One area that from my experience that is often overlooked when it comes to wellness is the food environment. Food environment includes your house, your community (the food available in your community, how many fast food restaurants you pass on your way home, etc.) and your work food environment. 

We tend to rely heavily on a magical ‘willpower’ & I am here to tell you – most people can’t rely on their willpower, myself included.

You see, our food environment influences the foods we choose, how much we eat, what we crave and so much more. Have you ever watched a commercial for a food & suddenly gotten a craving for it? That’s your food environment (external influence) influencing your choice for food. 

Sometimes it is more than just willpower. 

Did you know you serve yourself more food on a larger plate? Think about our grandparents or parents fine china – those dishes seem so small compared to our current day dishware. If I served you 1 scoop of ice cream in a small bowl vs. a large bowl – they look like different amounts even though they are the same amount. This is also a component of our food environment. 

In my opinion, to rely on ‘willpower’ alone is just cruel. YOU ARE A HUMAN! I usually encourage my clients to take a strong reflection on their food environment and make note of how their food environment may inhibit their ability to reach their goals. 

Here are some things you can look at in your home food environment:

  • Plate, Bowl & Cup sizes.
    • For plates and bowls, it is best to choose smaller sizes – you are likely to serve yourself less. 
    • For cups, choose a nice wide cup for your water and a really skinny cup that looks like it holds more than it does for any calorie containing beverage (pop & juice). 
  • Indulgence foods or treats.
    • Don’t buy them or make them an inconvenience.
    •  I like to put a few barriers between Ice Cream & I (it’s my weakness), so I will only have it when I truly crave it enough to leave the house to go get it. You see, that makes me reevaluate how much I want it (is it worth putting a bra on for?) and if I do go get it, I enjoy it in a mindful way (savouring every bite) without guilt. 
  • Have healthier options ready to grab and go. 
    • Think: FRUIT! Cleaned, washed & ready to eat.
  • Take a look at your counters.
    • Is there something on there that you walk buy and snack on all the time? If so, replace it with something healthier. 

So remember, there is a lot more to wellness and healthy eating than simply ‘relying on willpower’. I am happy to work with you to dive deeper in to your food environment and help you structure it to improve your health – set up a free 15 minute meet & greet with me today.

Photo by Neha Deshmukh on Unsplash

Let’s Talk About Food

This is life.
———
Recently, while enjoying some family time and cooking some lobster it occurred to me that I should talk about food.

Sure that’s what I do, but let’s take the discussion a step further. 

Society today puts so much emphasis around what is good food and what is bad food. Depending on where you look or who you ask, foods move from good to bad and back again. It creates confusion & seemingly never ending concepts around what is a “healthy diet”. 

I spend a lot of time with clients working on their relationship with food. When we put in strict rules we are creating an unhealthy relationship with food & in ways this can impact our ability to eat well in a way that works for us.

Have you ever said to yourself you will never have one specific food again because it’s bad (example: ice cream)? 

How long did you last before “caving” & you decided to have that said food? 

How did it feel after you ate that food? 

Did you spend the entire time without it thinking about how you can’t have it? 

Did you follow this event up with eating “clean” or “healthy” to compensate for it?

Food is social. Food is love. Food is celebration, friends & family. 

Somewhere along the way food has become Good & Bad. Sure, there are foods we can live without & there are foods we should probably eat more of (*cough* Vegetables *cough*), but one important component we are missing is how we enjoy the food & our relationship with it. 

Why can’t food just be essentially neutral? 

Why can’t we listen to our body for what it needs & wants – then strike a healthy balance that works for us? 

Why can’t we enjoy food socially, & for celebration? 

Why must we compensate for enjoying food? 

Why must we feel guilty for eating a specific food? 

We should eat when we are hungry, stop when we are satisfied & enjoy the food we eat without guilt. This is a component of being “healthy” & “eating healthy” that seems to be ignored. It’s not just food, there is more to it. 

Let me help you build a better relationship with food, while helping you reach your goal.

Hello world!

Welcome to Mabee Today – Nutrition & Wellness. I am a real-life Dietitian who is passionate about helping people achieve their goal and optimize their nutrition and wellness without crash diets and crazy unsustainable ideas.

I focus on the whole person, we get personal, and set sustainable and realistic goals with my clients. We make plans together to achieve these goals in a way that works for you and your life. I believe in evidence-based nutrition that has been proven to be effective, no gimmicks here.

I have worked with a wide variety of clients and I look forward to meeting you. I can help you with achieving a healthier weight, building a better relationship with food, managing your diabetes, improving your IBS symptoms and so much more. If you are tired of unrealistic diets that don’t work or not managing your health condition well and your not sure what to do about it, just reach out by phone or email and I’m happy to discuss with you the services I have to offer & how I can help.

Thank you for checking out Mabee Today – Nutrition & Wellness!

Healthy Regards,

Whitney