Author Archives: Jennifer

The Health Benefits of Fresh Figs

22 Friday Jun 2012

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Posted by Jennifer (the student) on June 22, 2012

 

Figs are an ancient fruit that are in the mulberry family. Figs are rich in phytonutrients and antioxidants such as carotenes, lutein, tannins and chlorgenic. In addition, figs are high in vitamin A, B1, B2, C, E and K. Also, figs are rich in minerals such as calcium, iron, phosphorus, manganese, potassium and chlorine. This sweet and nutritious fruit is available typically June through September.

Figs offer many health benefits:

  • Figs are a good source of fiber; they offer more fiber than any other fruit. The fiber in figs is good for digestion and helps to prevent colon cancer. Also, the fiber in figs has a positive effect on weight control.
  • Figs are high in calcium helping to promote bone density.
  • Pectin, a soluble fiber, in figs helps to lower cholesterol.
  • Potassium in figs helps to maintain blood pressure.
  • Vitamin A, C, E and carotenoids in figs protects against age-related macular degeneration the disease that destroys vision.
  • Manganese is important in the metabolism of carbohydrates and amino acids.
  • Potassium helps to regulate homeostasis of the body’s fluids, water and acid-base balance.

Fig season is just starting. Take advantage of all the health benefits figs have to offer.

 

♥ ♥

My 10th WIAW – A Special Father’s Day Edition

20 Wednesday Jun 2012

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Posted by Jennifer (the student) on June 20, 2012

 

 

To change things up bit, this WIAW JenmiJenmi is featuring what my husband ate on Father’s Day. Thank to Jenn at Peas and Crayons for hosting the WIAW.

Hi, I am Fred (Jennifer the student’s husband). This has been a fun experience for me, thank you JenmiJenmi for featuring me on Father’s day. I started out with a quick latte and off I went to the beach for a long Stand Up Paddle Board (SUP) session and built quite an appetite that only a few meals would satisfy. Hope you enjoy my adventure!

This is what Fred ate:

Breakfast (7:00am)

A quick soy latte before an early morning stand-up paddle session.

AM Snack (9:30am)

Fresh watermelon at home.

Lunch (11:00am)

A special Father’s Day treat, lunch at Unami Burger started with iced green tea.

A truffle burger.

Smashed potatoes.

Dinner (4:00pm)

Early dinner with Jennifer’s Dad at the Grand Oak Steakhouse started with a Blue Moon Beer.

A portabella burger with fries.

A green salad with lavender vinaigrette.

Dessert (7:30pm)

At home again, Sea Salt Carmel Chocolate Cake from the Gypsy Den.

Thank you for stopping by! We hope your day was full of healthy meals.

♥ ♥

Rise, Shine and Exercise

18 Monday Jun 2012

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Posted by Jennifer (the student) on June 18, 2012

 

Since the beginning of the year, I have been working on improving my exercise consistency. I have been struggling to get back to my old exercise habits and I am seeing a pattern. When I plan on exercising in the morning, I always follow through but when I schedule exercise for the evening I often do not make it. Making morning exercise a habit is my new goal.

The best ways to make morning exercise a habit:

  •  Get plenty of sleep
  •  Choose a exercise you like
  •  Find a exercise partner
  •  Get ready the night before
  •  Have a back-up plan

The benefits of exercising in the morning:

  • Increases energy
  • Boosts metabolism
  • Aids in weight loss
  • Promotes better sleep
  • Improves mental clarity

Early morning exercise can be a challenge but with so many benefits and a little planning it can easily become a habit.

♥ ♥

June 17th – Exercise Log

17 Sunday Jun 2012

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Posted by Jennifer (the student) on June 17, 2012

 

6/17/12            Walk/Jog 2 miles, Weight Train 15 min √

6/18/12            Yoga 1 hr, Walk/Jog 2 miles √

6/19/12            Walk/Jog 2 miles, Weight Train 15 min √

6/20/12            Yoga 1 hr X

6/21/12            Yoga 1 hr, Walk/Jog 2 miles, Weight Train 15 min X

6/22/12            Off √

6/23/12            Walk/Jog 2 miles, Weight Train 15 min √

♥ ♥

Macadamia, Kale and Tofu Burgers

13 Wednesday Jun 2012

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Posted by Jennifer (the student) on June 13, 2012

 

INGREDIENTS
  • ½ cup panko breadcrumbs
  • 2 TBSP Dijon mustard
  • 2 TBSP A1 sauce
  • 2 TBSP Worcestershire sauce
  • 1 cup finely sliced kale (with stems removed)
  • ¼ cup finely chopped onion (we like a sweet onion)
  • ¼ cup diced macadamia nuts (I used Trader Joe’s dry roasted & unsalted diced)
  • 12 oz firm tofu (drained)
  • olive oil (for cooking)
  • 4 buns/rolls of your choice
  • 1 avocado
  • 1 TBSP mayonnaise (I used veganaise)
INSTRUCTIONS
  1. In medium sized mixing bowl, combine all ingredients. Knead together with hands until blended.
  2. Shape into patties. Makes 4 to 5 large sliders or 3 to 4 large regular patties.
  3. Lightly oil a non-stick pan with olive oil and bring to medium heat on stovetop.
  4. Add patties to pan and brown on both sides. Approximately 4 to 5 minutes per side.
  5. While patties are cooking toast buns in a non-stick pan on medium heat.
  6. In a small bowl, combine avocado and mayonnaise and set aside.
  7. Assemble burgers and top with avocado mixture and roasted peppers and/or tomatoes.
  8. Enjoy!

*Garnish with: tomatoes and/or roasted red bell peppers

♥ ♥

My 9th “What I Ate Wednesday”

13 Wednesday Jun 2012

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Posted by Jennifer (the student) on June 13,2012

 

Hello everyone! Happy “What I Ate Wednesday”. This week has been full of lots of quick meals and snacks, I am getting ready to take the DTR test and studying has to take priority for now. Thank you Jenn for hosting the WIAW. Check out Jenn’s blog Peas and Crayons.

This is what I ate:

Breakfast (6:30am)

After my morning jog, I made a blueberry banana smoothie. Recipe

AM Snack (7:45am)

Coffee and a Nugo bar.

Another AM Snack (9:30am)

A bowl of peanut butter puffins.

Lunch (1:00pm)

A vegan Santa Fe Crispy Chickin sandwich and a green salad from the Veggie Grill.

PM Snack (3:30pm)

A banana on the run.

Dinner (6:00pm)

My husband has been making these wonderful salads a couple times a week. This salad has seared tuna, avocado, roasted red bell pepper, mixed greens and any veggies we happen to have and a simple homemade dressing. I will post the recipe soon. Click here for the recipe.

Thank you for stopping by! I hope your day was full of healthy meals.

♥ ♥

 

June 10th – Exercise Log

10 Sunday Jun 2012

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Posted by Jennifer (the student) on June 10, 2012
 
 

 

6/10/12            Walk/Hike 6 miles, Weight Train 15 min √

6/11/12            Off √

6/12/12            Walk/Jog 2 miles, Piyo 1 hr X

6/13/12            Walk/Jog 2 miles, Weight Train 15 min √

6/14/12            Yoga 1 hr √

6/15/12            Walk/Jog 2 miles, Weight Train 15 min X

6/16/12            Off √

♥ ♥

Writing for Weight Loss

08 Friday Jun 2012

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Posted By Jennifer (the student) on June 8, 2012
  

Source: google.com via Jennifer on Pinterest

 

Most of us know what we should do to lose weight for the most part but for some reason some of us cannot seem to make it happen. I think the key to losing weight is keeping a food journal. I plan on starting a food journal next week, I have kept one in the past and it was very helpful. And once I get in the habit, I actually enjoy reviewing my diet and seeing where I can make changes.

Food journaling works because it makes you aware of exactly what you are eating. If you honestly keep track of everything you eat then it is easier to make adjustments. A food journal will allow you to discover where your diet detours and notice patterns. Also, since you are accountable for every bite you take, indulging becomes harder.  With knowledge of your eating patterns, you will be able to see your bad habits. Once you understand where your bad habits are you can work on breaking them. This awareness puts you in control.

To get started food journaling, find a system that works for you. A simple notebook (my choice), an online journal or smart phone app will all work.  No matter which system you choose, start by recording everything you eat and keep track of accurate quantities. At first, it might be helpful to measure everything you eat. This will give you a good idea of the portions you are consuming. In my food journal, I also keep track of my exercise, water intake and weigh-ins (I usually weight myself a couple of times a week). In addition, you could create a hunger scale and record how hungry you are at each meal. Tracking your moods can be helpful, if you are over eating for emotional reasons. Also, once a month I take measurements (bust, waist, hip and etc), it can be motivating to see changes.

If you are interested in losing weight, try journaling with me. Please share your tips and progress.

Here are a few online food journals (I am not recommending them because I have never tried them).

♥ ♥

My 8th WIAW!

06 Wednesday Jun 2012

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Posted by Jennifer (the student) on June 6, 2012

 

Welcome everyone! Happy “What I Ate Wednesday”! This month’s theme is “Sensible Snacking.” I always try to have sensible snacks and most of the time I succeed but not always. 🙂  Hope everyone is having a good week so far. Thank you to Jenn at Peas and Crayons for hosting the WIAW!

This is what I ate:

Breakfast (7:00am)

My usual coffee with hazelnut milk and stevia in my Diamond Jubilee mug for the occasion.

Cottage cheese with pineapple chunks.

AM Snack (9:30am)

Oven roasted cauliflower.

Lunch (11:45am)

Tofu bowl with black beans and brown rice from Wahoo’s. Someday I want to recreate this at home, the tofu is marinated in a Polynesian sauce and I really like it.

PM Snack (2:15pm)

My first really tasty peach of the year. 🙂

Dinner (5:30pm)

A simple kale salad.

Thank you for stopping by. I hope your day was full of healthy meals.

♥ ♥