Author Archives: jenmi

Are You Getting Enough Sleep?

07 Tuesday Aug 2012

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MAUI Sunset 

Posted by Jennifer (the RD) on August 6, 2012

A few weeks ago, I took a required online health assessment through my employer.  My area of improvement was my consistent lack of sleep.  According to Harvard’s Women’s Health Watch, 75% of us have disrupted or inadequate sleep at least a few nights a week.  Although the number varies from person to person, on average, most people require 8 hours of sleep per night.    Why is this a problem?  Lack of sleep can lead to the following (and these are just a few):

  • Increased risk for high blood pressure
  • Increased risk for cardiovascular disease
  • Increased risk for obesity
  • Mood disruption
  • Decreased immune function

I just came back from a vacation in Maui and feel wonderful.  I actually got my 8 hours of sleep every night!  It was amazing how much better I felt.  Being in a truly stress free environment really helped me catch up on my sleep, but here are some other ways to increase the amount of hours of sleep daily

  • Decrease the stress in your life at work and at home (I know, easier said than done….)
  • Decrease alcohol intake
  • Decrease caffeine intake, especially before you go to bed
  • Improve environmental conditions (temperature, pillows, mattress, etc.)

Anyone else have any ideas?

 ♥ ♥

Non Dairy Ice Cream

31 Tuesday Jul 2012

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Posted by Jennifer (the RD) on July 31, 2012

This was a really fun treat that I made for our dialysis patients that are unable to consume any dairy products due to their dietary restrictions.  It is also a great recipe for those that are lactose intolerant.  Mocha mix used to make a non dairy ice cream but the product was discontinued.  It was great to see our patients enjoy something they thought they could never have again.  If you have an ice cream maker, you can make this at home.   I borrowed Jennifer’s…thanks Jen!!!!!

Ingredients

1 cup low cholesterol egg product

½ cup sugar

2 cups non dairy creamer (I used Mocha Mix)

1 tablespoon vanilla extract

Rock salt and ice (for ice cream maker)

Preparation

  • Using a 1 quart, microwaveable bowl, beat egg product and sugar until well blended.
  • Stir in non-dairy creamer and microwave for 1 minute, or until mixture thickens.
  • Remove from heat.  When cool, stir in vanilla
  • Pour mixture into the center container of the ice cream maker
  • Layer ice and rock salt around container alternating layers until bucket is full.
  • Process according to manufacturer’s instructions for your particular maker

 ♥ ♥

 

Food Safety Made Easy!

27 Friday Jul 2012

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Posted by Jennifer (the RD) on July 27, 2012

My cousins purchased this for me last Christmas.  It is really neat.  Not only is it compact, but is attractive enough to leave out on the counter.  There is a different colored cutting board for raw meat, cooked food, seafood, and produce.  It’s a great way to avoid cross contamination.  I know this is thinking ahead, but I am thinking of purchasing some for Christmas gifts for my friends that love to cook. You can purchase them at Gourmet cooking stores such as Sur La Table, but I found them priced for under $40 on amazon.com!

 ♥ ♥

Cooking for a friend on a special diet

23 Monday Jul 2012

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Posted by Jennifer (the RD) on July 23, 2012

Have you ever had a family member on a special diet over to your home for a dinner or a celebration?  This can be a real challenge for both the host and guest.  I just wanted to share that there are many resources out there for us when it comes to cooking for our friends and families that may have to follow a special diet.  It is important for the guest to speak up about his or her dietary restrictions and as equally important for the host to accommodate these restrictions.    Here are some very good online references for those of you searching for ideas for yourself or your loved one that is on a special diet:

  • American heart association (heart healthy recipes) – www.heart.org
  • American diabetes association (recipes for diabetics) – www.diabetes.org
  • DaVita (recipes for those with kidney disease) –  www.davita.com
  • National kidney foundation (recipes for those with kidney disease) – www.kidney.org

Does anyone else have any good resources they would like to share?

♥ ♥

Flaxseed Chocolate Chip Cookies

18 Wednesday Jul 2012

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Posted by Jennifer (the RD) on July 18, 2012

This is a modification of the classic Nestle Tollhouse recipe.  🙂

2 ¼ cups flour

1 tsp. baking soda

1 tsp. salt

¼ cup ground flax seeds

½ cup earth balance margarine

¾ cup granulated sugar

¾ cup brown sugar

1 tsp. vanilla extract

2 large eggs

2 cups chocolate chips

  • Preheat oven to 375 degrees.
  • Combine first three ingredients. In a separate bowl, blend together the margarine, flaxseeds, vanilla, and sugars.  Add eggs, one at a time, until blended.  Add the flour mixture until blended.  Stir in the chocolate chips.
  • Spoon a tablespoon full of batter for each cookie, 2 inches apart onto a cookie sheet.  Bake 9-11 minutes

 ♥ ♥

 

 

A Note About Food Safety and Frozen Meats

14 Saturday Jul 2012

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Posted by Jennifer (the RD) on July 14, 2012

I was very concerned about one of my dialysis patients that told me he missed a treatment because he thought he gave himself food poisoning.  He claimed that he thawed a piece of chicken on the counter and became ill.  He did not realize that harmful germs multiply like wildfire at room temperature. For dialysis patients, missing even one treatment can be life threatening.  I am definitely going to have to launch a food safety education program with ALL of my patients. I also want to mention that food safety should be  important to EVERYONE.  According to the USDA, one in 6 Americans will get sick from food poisoning this year, and 100,000 will end up in the hospital.  Here is the first of many food safety tips I am planning to post:

Acceptable methods of thawing frozen food:

  • In the refrigerator
  • In cold water
  • In the microwave

WHEN IN DOUBT, DO NOT TASTE FOOD TO SEE IF IT’S “STILL GOOD.”  THERE IS NO WAY TO TASTE OR SMELL THE BACTERIA THAT CAUSES FOOD POISONING.  REMEMBER, WHEN IN DOUBT, THROW IT OUT!

 ♥ ♥

Mental Health Pick Me-Ups

09 Monday Jul 2012

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Posted by Jennifer (the RD) on July 9, 2012

We have all had times in our lives when we may be feeling a little “off.”  I know that I have gone through periods when nothing seems to be going my way.  Feeling down once in a while is completely normal.  Unfortunately, busy schedules, difficulties at work or at or home, or other distractions can keep us from addressing these feelings.  I thought I’d share a few pick me ups I try to utilize when I am feeling a little down:

  • Go for a walk if the weather is nice.  It’s amazing what a little sun and fresh air will do
  • Watch a funny movie.  Laughter really is great medicine!  I never get tired of “Happy Gilmore” for some reason.
  • Hang out with your pet.  My Kasper gives me an endless supply of unconditional love!
  • Call a friend and tell them how much you appreciate them.  This takes the focus off of you and on something positive.  It’s a great feeling.
  • Listen to some upbeat music.
  • Buy yourself some flowers.  This is a real new one for me.  This was a recommendation from my co worker.  She told me that she goes to buy flowers every Thursday and it always makes her feel good.  She always has a positive and cheery attitude.  These were her exact words to me:  “Joe Blow doesn’t know what kind of flowers you like.  Only you do. Buy them for yourself.”  She was right.  Just a simple arrangement can brighten any room and your mood too!

 ♥ ♥

 

Hemp Seed Applesauce Bread

04 Wednesday Jul 2012

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Posted by Jennifer (the RD) on July 4, 2012

I re-vamped an applesauce bread recipe and added hemp seeds and tested it out on my co-workers.  It was a hit!  They seemed to like the hemp seeds better than flax seeds.

INGREDIENTS:

3 cups all purpose flour

2 eggs

2 cups sugar

1 cup vegetable oil (I used canola)

2 cups unsweetened applesauce

1 cup chocolate chips (semi sweet or dark)

¾ cup hulled hemp seeds

2 tsp. ground cinnamon

½ tsp. ground nutmeg

1 tsp. baking soda

¼ tsp. baking powder

½ cup sour cream

 

Preheat oven to 350 degrees.  Grease and flour two 9 x 5 inch loaf pans.

Beat together eggs, sugar, and canola oil.  Mix in the applesauce and sour cream.

Mix in dry ingredients – flour, baking soda, baking powder, cinnamon, and nutmeg.  Stir in chocolate chips and hemp seeds.  Pour batter in equal amounts in each pan.

Bake for 1 hr., 20 minutes.  Invert onto wire racks to cool.

♥ ♥

Mixitup Make-Ahead Meals for Busy Moms What's cooking, love?
Chef In Training Mandy‘s Recipe Box Miz Helen’s Country Cottage

Inspiring Friends to Adopt Healthy Habits

29 Friday Jun 2012

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Posted by Jennifer (the RD) on June 29, 2012

As a dietitian, I have spent the entirety of my career trying to teach healthy eating habits and/or specific diet therapies to people.  I have learned along the way that the most effective way to teach about nutrition is through hands on demonstration.  Whether it was getting senior citizens to fold their own vegetable wraps or  enlisting my dialysis patients to assist with making low phosphorus tortillas, “hands on” lessons always seemed to stick.

I have also learned that the same things applies for friends and famiy. Just last weekend, I had my friends Christina and Steve over for a cooking lesson.  Not only was I able to teach them some valuable lessons about creating healthy food, but we also had a great time!

 ♥ ♥

Keeping your dog hydrated during hot days

26 Tuesday Jun 2012

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The Jennifers ‘ dogs, Tanner and Kasper

Posted by Jennifer (the RD) on June 26, 2011

Over the past several weeks, I have noticed that there have been more and more people taking their dogs out for a walk.  This always happens when the weather gets better.  Jennifer (the student) and I went out for a nice walk with our dogs this past weekend and had a conversation about keeping our doggies cool and hydrated during summertime walks. Jennifer’s husband Fred also showed me a special hydrating vest they use for their dog Tanner.  When I find out more about it, I’ll have to report on it.  But getting back to doggie hydration, just like humans, summer months make dogs more prone to dehydration.  Here are some tips for minimizing dehydration risk:

  • Do  not walk your dog during the hottest time of the day (10 am-4pm)
  • Make sure your dog is properly hydrated before the walk.  Your dog should always have access to adequate amounts of clean, fresh water every day.
  • If you are on a walking trail that provides water stations, encourage your dog to stop at them and fuel up.  If this is not available, make sure that you bring an ample supply of water along with you.
  • Encourage your dog to drink plenty after exercising.

Have a great summer with your dogs!!!

♥ ♥