Book Review – The Eat, Drink, and Be Gorgeous Project

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

The Eat, Drink, and be Gorgeous Project by Esther Blum is a book that inspires healthful eating by creating awareness of what you are eating and the motivation to make positive changes. The author is a registered dietitian and a certified nutrition specialist, resulting in a book that is full of informed nutritional advice and common sense.

My favorite feature of this book is the three-month food and exercise log. (See my post) The log is organized so you can track your meals, exercise, water intake, protein, fat, low-sugar veggies, complex carbs and low-sugar fruits.

This is not really a diet book and I think that is why I like it. This book offers four different meal plans: low-carb, dairy and gluten free, balanced and lean body. These meal plans are not a strict diet or restrictive way of eating. These plans are balanced diets that will aid in weight loss but more importantly they will help you to embrace healthy lifestyle habits.

In addition, this book offers advice on meal planning and grocery shopping. Also, there is exercise advice, sleeping tips, information on nutritional supplements, easy recipes and a list of substitutes. The main focus of the book is self-love with a balance of clean, mindful eating with some indulgences. If you were interested in making healthy changes in your diet, I would recommend this book. It is a quick and easy read that will be helpful in realizing your goals.

♥ ♥

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Hemp Seed Applesauce Bread

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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

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12th WIAW and 4th of July

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

 

Hello Everyone! Happy WIAW and 4th of July. Hope you all have a wonderful holiday. Thank you to Jenn at Peas and Crayons for hosting the WIAW.

This is what I ate:

Breakfast (6:15am)

An earlier start so I could get off to a morning study session, started with my usual coffee with hazelnut milk and stevia. Also, 2 poached eggs with fresh ground pepper and my favorite tarragon shallot citrus seasoning from Savory Spice shop. And a few assorted vitamins.

 

 

AM Snack (9:00am)

Fresh strawberries and kiwi.

Lunch (11:45am)

The urban plate with tempeh, caramelized onions, and portobello mushroom stack and a kale salad at the Veggie Grill.

PM Snack (2:45pm)

Leftover homemade kale stir-fry.

Dinner (5:30pm)

A salad with grilled chicken, greens, roasted mushrooms, sundried tomatoes and goat cheese at Bruxie. This restaurant is a waffle sandwich place and the sandwiches are good but to heavy for me for dinner.

Dessert (7:30pm)

We picked up a nutella cupcake from Merely Sweet to share at home with my husband.

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

♥ ♥

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July 1st – Exercise Log

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Posted by Jennifer (the student) on July 1, 2012

 

7/01/12            Walk/Hike 6 miles √

7/2/12            Yoga 1 hr class X

7/3/12            Walk/Jog 2 miles, Weight Train 15 min √

7/4/12            Walk/Jog 2 miles √

7/5/12            Walk/Jog 2 miles, Weight Train 15 min √

7/6/12            Off √

7/7/12            Walk/Jog 2 miles, Weight Train 15 min X

 

♥ ♥

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Inspiring Friends to Adopt Healthy Habits

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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!

 ♥ ♥

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WOW! My 11th WIAW!

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Posted by Jennifer (the student) on June 27, 2012

Hello everyone. Happy “What I Ate Wednesday” the best day of the week! These pictures are from Monday, a day I covered most of southern California (not really but it felt that way). Thank you to Jenn at Peas and Crayons for hosting the WIAW.

This is what I ate:

Breakfast (6:45am)

Started with an un-pictured coffee and once I was more awake I made my new favorite breakfast an Oatmeal Banana Smoothie. YUM!

AM Snack (9:30am)

Potato Salad with peas and carrots from my favorite sandwich place Paninoteca Maggio in Santa Ana.

 Lunch (1:00pm)

After my haircut, I had lunch at my favorite lunch spot Dr Grubbs in Claremont.

I had Blackened Tofu with sundried Tomato Sauce with roasted potatoes and steamed veggies.

PM Snack (3:00pm)

After running some errands, I stopped by Porto’s in Downey to pick-up some dessert for later and I got Decaf Mocha.

Dinner (6:30pm)

It has been so warm so we have been trying to make salads for dinner. This night we had a Green Bean Salad with Roasted Red Peppers and Capers and a Tomato, Avocado, Cucumber and Olive Salad. Both were super tasty.

  

Dessert (7:00pm)

My husband and I shared the Triple Chocolate Mousse from Porto’s. What a way to end the day! 🙂

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

♥ ♥

 

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Ahi Tuna Salad

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Posted By Jennifer (the student) on June 27, 2012

 

 

 

Ingredients:

  • 1 good size Ahi tuna (preferably sashimi grade) steak for 2 persons
  • 1/3 cup of low sodium citrus soy sauce
  • 2 cups of kale with stems removed and cut into bite size pieces
  • ½ cup of white onion (more or less depending on your like of onions) cut into bite size pieces
  • 2 handfuls (approximately 24) of French greens beans (trim ends off) cut to bite size pieces
  • ¼ cup of crushed Macadamia nuts
  • I avocado, sliced into bite size pieces
  • ¼ cup of diced roasted peppers for garnish
  • 2-3 radishes sliced for garnish
  • 4 Tbsp olive oil (half for tuna and half for veggies)
  • 1 Tbsp finely chopped ginger

Instructions:

  1. In a small pan marinate tuna with citrus soy sauce for about 5 to 10 minutes.
  2. Remove tuna from soy sauce and save the remaining soy sauce.
  3. Add 2 Tbsp of olive oil to a sauté pan and heat in med-high heat.
  4. When the oil is hot, add onions, ginger and green beans cook for about 3 minutes.
  5. Add kale, cook for another 5 minutes.
  6. Add the soy sauce and simmer at low heat.
  7. Add 2 Tbsp of olive oil to a sauté pan and heat in high heat.
  8. Roll the tuna in crushed Macadamia nuts and sear tuna in hot olive oil, turning after you see a hint of white on the tuna steak (less than a minute on front, back and sides).
  9. Remove the tuna and slice (see photo above).
  10. Drain soy sauce from the kale, green beans etc. into sauté pan you seared the tuna.
  11. Add the kale and veggies in the center of plate arrange tuna around veggies, slice radish and arrange radish around plate, add avocados in the same manner and finally add some of the soy sauce in searing pan on top of tuna.
  12. Enjoy.

♥ ♥

Chef In Training What's cooking, love? fingerprints on the fridge Mrs Happy Homemaker

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Keeping your dog hydrated during hot days

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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!!!

♥ ♥

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June 24th – Exercise Log

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Posted by Jennifer (the student) on June 24, 2012

 

6/24/12            Walk/Hike 2 miles √

6/25/12            Yoga 1 hr class, Walk/Jog 2 miles, Weight Train 15 min √

6/26/12            Walk/Jog 2 miles √

6/27/12            Yoga 1 hr class, Walk/Jog 2 miles, Weight Train 15 min X

6/28/12            Walk/Jog 2 miles √

6/29/12            Walk/Jog 2 miles, Weight Train 15 min X

6/30/12            Off √

♥ ♥

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