Episode 009: Thai Quinoa Salad, “Beach Bodies” & Health at Every Size

In today’s episode we dive deep into the concept of Health at Every Size. We chat the important things: what it means to be healthy at any size, why everyone (including YOU) already has a “beach body,” and role models we admire who are active and healthy with various different body shapes and sizes.

Table Chat Show Episode 9

Rachel also made a crazy-delicious, Thai Cashew Quinoa Salad to kick things off. Special thanks to listener Tracey for creating and sharing this recipe! She is a culinary school graduate and you can also connect with her (let’s all be friends!): find the Facebook for her gourmet cookie business here (https://www.facebook.com/PuckerUpPHX), the Facebook for her travel blog here (https://www.facebook.com/twentysomethingtravels), and her travel blog here (http://twentysomethingtravels.tumblr.com/). Seriously, bookmark this recipe (see below) for later. You won’t regret it. 

This episode rated explicit for once or twice using the F and S words…potty mouths are back.

Stuff we mentioned in this episode:

Our Intuitive Eating episode (one of our listener faves!)

Our latest Instagram post on clothing sizes

Rachel used this method from The Kitchn to cook the chicken

Flower Child restaurant in Phoenix (check it out if you’re in town!)

Rachel’s favorite body-positive people to follow – Ronda Rousey @rondarousey, Kathryn Budig @kathrynbudig , Dana Falsetti @nolatrees

Erinn’s favorite body-positive people to follow – Healthy is the New Skinny @healthyisthenewskinny, The National Eating Disorder Association @nedastaff, Ashley Graham @ashleygraham, Crystal Renn

Kathryn Budig’s article, “I’m a Strong, Fit Yoga Instructor, and I Still Get Insecure About My Belly.” 

Thai Cashew Quinoa Salad
Serves 12
Recipe by listener Tracey, but slightly edited for cooking times and clarity by Rachel Cassinat, MS RD
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Total Time
35 min
Total Time
35 min
Ingredients
  1. Chicken breast tenders (1-1.5 lbs depending on how much chicken you want in the salad)
  2. Quinoa (2 cups)
  3. Kale (one large bunch)
  4. Butternut squash (2 lbs)
  5. Celery (1/2 cup)
  6. Onion (1/4 cup)
  7. Coconut milk (5 cups)
  8. Peanut butter (3-5 tablespoons)
  9. Garlic (2 cloves, or garlic powder to taste)
  10. Cashews (3-5 tablespoons)
  11. Cilantro (for garnish)
  12. Salt and pepper to taste
  13. Fresh ginger or ginger powder to taste
  14. Sriracha
Instructions
  1. Season chicken breast with salt, pepper and ginger to taste. If chicken pieces not even, pound chicken until even before cooking. Place in lightly oiled pan at medium high heat for 1 minute, then flip chicken and close lid on pan- drop heat to low for 10 minutes and do not remove lid. After 10 minutes, turn heat off and leave chicken resting for 10 minutes- again do not remove lid. After 10 minutes, remove from stove, dice and set aside for later.
  2. Rinse quinoa under water, then cook 2 cups quinoa by placing in sauce pan with 4 cups of coconut milk. Bring to boil, then close lid for 15-20 minutes and cook until quinoa is translucent). Season with salt, pepper and ginger to taste.
  3. Peel and cube the butternut squash, then partly cook in the microwave for easier cooking in step 4- about 30 sec to 1 minute until more tender.
  4. In a medium pan, cook the chopped onions, minced garlic, finely diced celery, chopped kale and squash until tender (use butter or coconut oil) -set aside in a bowl for later.
  5. In the same pan, pour 1 cup of coconut milk, add the peanut butter, Sriracha and additional salt and pepper to taste- bring to a light boil then turn heat to medium low until it thickens, stirring every few minutes. (It may not get super thick, but you just don’t want it totally runny).
  6. In a large serving bowl, combine quinoa, veggies, ¾ of your chopped cashews (save some for garnish) chicken and sauce. Mix to combine and add any salt, pepper, ginger or Sriracha to taste.
  7. Scoop a serving into a bowl and top with chopped cilantro and chopped cashews. Enjoy!!!
The Table Chat Show http://tablechatshow.com/

Episode 008: Our Favorite Things, Girl Crushes, & Not-So-Favorite Foods

Today’s episode is all about our FAVORITE things!! Hopefully, you sang that in the voice of Oprah Winfrey. Unlike Oprah’s Favorite Things, we don’t have a car to give away, but we DO have an unlimited supply of cheesy jokes! For this episode, we decided to keep things nice and easy, or “funky” as Rachel calls it. We work our way through a list of 25 of things that make our hearts sing! From favorite books, tv shows to binge watch, and even our favorite Spice Girl, we cover it all.

But first, we decided to make things really hard on ourselves and do a taste-test of our LEAST favorite things. Who does that?! Dietitian podcasters do, that’s who!

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Rachel’s least favorite foods: Black olives, cow’s milk, and horseradish

Erinn’s least favorite foods: Liverwurst (aka, Braunschweiger), tapioca pudding, pickled red beets

These are some of our favorite things!

P.S We won’t have all of our answers listed below, but make sure to listen in to hear them all! P.P.S We think these questions would be fun to ask at a party.

1. Food (besides pizza and tacos)

2. Go-to outfit
Erinn loves Loft Skinny Curvy Jeans and Clarks Wedge Sandals

Rachel loves Tieks

3. Celebrity girl crush
Erinn’s crushes – Ashley Graham & Hayley Atwell
Rachel’s crushes – Ruby Rose & Carrie Brownstein

4. On-the-go snack

5. Mom advice
Rachel’s mom says, “Don’t pay attention to the size on the tag of your clothes.”
Erinn’s mom says, “You don’t have to do everything in your twenties.”

6. Quote about food
Rachel’s fave, “One cannot think well, love well, sleep well, if one has not dined well.” – Virginia Woolf
Erinn’s fave, “If more of us valued food and cheer and song above hoarded goal, it would be a merrier world.” – J.R.R Tolkien

7. Book
Erinn- Travels with Charley in Search of America by John Steinbeck
Rachel- The Giver by Lois Lowry

8. Podcast
Rachel – Spilled Milk
Erinn – Ana Faris is Unqualified

9. Blog
Rachel- Orangette and The Wednesday Chef
Erinn- 101 Cookbooks

10. Travel destination

11. Way to exercise
Rachel – Indoor Cycling (Cycle Bar McCormick Ranch and Cycle Avenue in Gilbert are two faves!)
Erinn – Barre3 (online and the Scottsdale location!)

12. Secret beauty habit

13. Way to relax

14. Way to waste time

15. Store to browse
Rachel loves Zara and Madewell
Erinn loves Tuesday Morning and La Grande Orange
They both love Target too, duh!

16. Show on Netflix/to binge-watch

Rachel’s shows- 

Grace and Frankie

OITNB

30Rock_MediaVillage_570x300

 

 

 

 

 

 

 

 

 

 

 

Erinn’s shows- 

Jessica-Jones-1-1200x674

Frasier_Logo

house-of-cards-kevin-spacey

 

 

 

 

 

 

 

 

 

 

 

 

 

 

17. Weird habit

18. Memory from childhood

19. Color

20. Person to follow on Instagram
Rachel- Chrissy Teigen
Erinn- Hot Girls Eating Pizza

21. Ice cream flavor
Rachel- Green tea
Erinn- Vanilla (with rainbow sprinkles)

22. Current favorite song
Erinn- “Send My Love to Your New Lover,” by Adele
Rachel- “Shots and Squats ft Tham Sway,” by Vigiland

23. Item in your house
Rachel’s coffee table from Kelsey Wharton
Erinn’s memory foam mattress from Yoga Bed

24. Time of day
Take a guess at who likes the crack of dawn and who is a night owl!

25. Holiday

BONUS ROUND: Spice Girl!!

The Spice Girls

Episode 005: Chocolate Chip Cookies, Gettin’ Deep & Intuitive Eating

In this episode we discuss all things Intuitive Eating and how it has shaped our food philosophies, both personally and in our careers. But first, Rachel made the most DELICIOUS cookies ever, and Erinn tried really hard to not eat them all. Instead, they both savored every chocolatey, crumbly morsel. Guilt free! 

Intuitive Eating

We’ve talked about Intuitive Eating in almost every episode so far, and it’s about time we spent some quality time discussing our favorite topic. We explain what the Intuitive Eating concept is, why and how it works for us, our personal journeys into this food philosophy (WARNING: we get deep! like, Junior High insecurities deep!), and how others can get started in this eating practice if they so desire! Special thanks to Rachel’s family and Erinn’s family for providing insightful thoughts on the topic of Intuitive Eating.

Things we discussed in this episode:
Intuitive Eating (THE BOOK) by Evelyn Tribole MS, RD and Elyse Resch MS, RD, FADA, CEDRD

Rachel’s other favorite books and resources:
Ellyn Satter’s “What is Normal Eating?”
Eat What You Love and Love What You Eat by Michele May, MD

Erinn’s other favorite books:
Women, Food, and God by Geneen Roth
Brain Over Binge by Kathryn Hansen

Rated explicit because we include a blooper at the end where Erinn takes the Lord’s name in vain and Rachel drops the F bomb. Rated clean if you skip the bloopers!

We also want to thank those who have been listening to our show, leaving reviews and comments, sending messages on Facebook and by email- it truly means so much that this fun, creative project we have put out there is being heard and enjoyed! In case you’re wondering how to leave a review on iTunes for us, here’s a brief how-to:
Click this link to go to our page on the iTunes Store, click the button, “Write a Review,” create a nickname or use your real name, let us know what you think of the show, and click submit! Thanks again for joining us around our kitchen table!

Table Chat Show iTunes Review

Elyssa's Chocolate Chip Cookies
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Ingredients
  1. 1 cup butter
  2. 3/4 cup sugar
  3. 3/4 cup brown sugar
  4. 2 eggs
  5. 1 tsp vanilla
  6. 3 cups flour
  7. 1/2 tsp salt
  8. 1 tsp baking soda
  9. Chocolate chips (I prefer milk chocolate chips and use an entire 11.5 oz bag)
Instructions
  1. Either in a Kitchen Aid mixer bowl or by hand, cream the butter, sugar, and brown sugar
  2. Add in the eggs and vanilla. Mix well
  3. Slowly add in the flour. I usually add a cup at a time to the mixing bowl
  4. Add salt and baking soda, mix until well combined with other ingredients
  5. Gently fold in the chocolate chips to the dough
  6. OPTIONAL STEP: Chill your dough overnight, or if you really have the time, chill for 36-48 hours. This allows the dough to "age"
  7. Scoop your desired cookie size and place dough on a baking sheet. I usually spray a fine layer of non-stick cooking spray. I can usually get ten cookies on my sheet per batch
  8. Place sheet into an oven preheated to 375 degrees F and cook for 8-10 minutes or to desired doneness. I like them dough-y!
  9. Recipe yields about 20-25 cookies. Savor them all!
The Table Chat Show http://tablechatshow.com/