June 10th – Exercise Log

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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 √

♥ ♥

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Writing for Weight Loss

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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).

♥ ♥

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The Best Minestrone Soup I Have Ever Had!

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

Kuleto’s minestrone

This is truly the BEST minestrone soup that I have ever had.  For those of you that are not familiar with the culinary SOS section of the Food section of the LA Times, it is a great food column that is written in response to readers’ requests for dishes that they have tried at restaurants and wish to replicate at home.  This is a recipe from Kuleto’s In San Francisco.  It really is delicious.  I know my recipes are usually simplistic and made up from things I have in pantry/refrigerator, but this time, I went all out and am actually posting a recipe that I followed to the “T” and was absolutely delicious!  TIP:  In my opinion, this recipe should be doubled or tripled because it is so delicious.   You’ll want to take it for work the next day. 🙂

Ingredients:

3 TB olive oil, divided

2 oz. diced pancetta

½ cup diced onion

½ cup finely diced carrot

2 TB finely diced fennel bulb

½ cup finely diced celery

¼ tsp. minced garlic, from about 1 clove

1 ½ tsp. chopped thyme

2 ½ tsp. chopped basil

¾ tsp. chopped rosemary

1 (14.5 oz.) can diced tomatoes

2 cups chicken broth

Salt and white pepper

½ cup sliced mushrooms

¼ cup diced zucchini

½ cup diced broccoli rabe

¾ cup orzo pasta (from about ¼ cup uncooked)

½ cup cooked white beans

2 ½ tsp. chopped parsley

2-3 TB basil pesto, divided

 

  • In a large heavy bottomed saucepan, heat 1 TB oil over medium high heat until hot.  Add the pancetta, onion, carrot, fennel, celery, garlic, thyme, rosemary and basil, and sauté until the veggies are lightly softened and the mixture is aromatic, about 5 minutes.
  • Stir in the diced tomatoes and broth, and bring to a boil over medium high heat.  Reduce the hat to a gentle simmer, cover the pan, and cook the soup base until the flavors are married and the veggies are soft, about 45 minutes.  You should have about 1 quart soup base (add additional water if needed to bring the volume to 1 quart).  Taste and season with ½ tsp.  salt and ¼ tsp. pepper, or as desired.
  • When the soup base is almost done, prepare the mushrooms and the rest of the veggies:  in a medium, heavy bottomed pot, heat the remaining 2 TB oil over medium high heat until hot.  Stir in the mushrooms, zucchini and broccoli rabe until crisp-tender and lightly colored, 6-8 minutes.
  • Stir in the soup base, the cooked pasta and beans, and the chopped parsley, and cook until the soup is hot.  Taste once more and adjust the salt and pepper if desired.  This makes about 1 ½ quarts of soup.  Ladle the soup into bowls and garnish each with ½ TB of pesto.

♥ ♥

 Mandy‘s Recipe Box     Lil\'Luna Cast Party Wednesday Miz Helen’s Country Cottage What's cooking, love? HouseofHepworths Whipperberry Mrs Happy Homemaker mop it up mondays feature Mixitup

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My 8th WIAW!

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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.

♥ ♥

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The Health Benefits of Vitamin D

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

Source: boodahboy.com via Josy on Pinterest

 

As a fat-soluble vitamin, vitamin D is critical to health and wellness. Vitamin D is often called the “sunshine vitamin” because it is the only vitamin that can be made by the human body from the skins response to sunlight. The Institute of Medicine recommends adults up to the age of 70 need 600 IU’s of vitamin D per day and adults older than 70 need 800 IU’s per day.

Vitamin D has many benefits, from the regulation of calcium and phosphorus metabolism contributing to strong bones. Also, it aids in the regulation of insulin metabolism and blood sugar balance helping to prevent type 2 diabetes. In addition, vitamin D assists in the regulation of blood pressure and cardiovascular health. Contributing to the prevention of high blood pressure, heart attacks, congestive heart failure and stroke. Moreover, vitamin D promotes a strong immune system and protects against cancer. Vitamin D also reduces chronic fatigue and stress.

Sun exposure is an excellent source of vitamin D, but many foods contain adequate amounts. Vitamin D can be found in fish, cod liver oil, pork, beef liver and eggs. Also, dairy products such as milk, cheese and yogurt. Vegans can find vitamin D in mushrooms, soy products, fortified cereals and orange juice. Vitamin D is necessary for good health and there are many benefits to including foods that are a high source of vitamin D, supplements or sunlight in your day.

♥ ♥

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June 3rd – Exercise Log

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Posted by Jennifer (the student) on June 3, 2012

 

 

6/3/12    Walk/Hike 6 miles √

6/4/12    Walk/Jog 2 miles, Weight Train 15 min, Yoga 1 hr X

6/5/12    Piyo 1 hr √

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

6/7/12    Yoga 1 hr √

6/8/12    Walk/Jog 2 miles, Weight Train 15 min X

6/9/12     Off √

♥ ♥

 

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Food Stories Nomination

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Posted by Jennifer (the student) on June 2, 2012

We would love to thank Shelby at Everyday Vegan Girl for the Food Stories Award nomination. We are thrilled to be included with so many other wonderful bloggers.

Food Stories Award for Excellence in Storytelling

Food Stories is pleased to present the Food Stories Award for Excellence in Storytelling, a fabulous nomination that anyone can bestow on their fellow bloggers.

Here’s how it works:

1. The nominee should visit the award site (http://foodstoriesblog.com/food-stories-award/) and leave a comment indicating that they have been nominated and by whom. (This step is so important because it’s the only way our judges will know who is being considered for the monthly award).
2. The Nominee should thank the person that nominated them by posting on their own blog & including a link to their blog.
3. The Nominee should include a courtesy link back to the official award site (http://foodstoriesblog.com/food-stories-award/) in their blog post.
4. Share one random thing about yourself in your blog post.
5. Select at least five other bloggers that you enjoy reading their stories and nominate them for the award. Include these nominees in your blog post.
6. Notify your  nominees by leaving a comment on their blog, including a link to the award site (http://foodstoriesblog.com/food-stories-award/).

 

The 5 bloggers that we are nominating are:

  1. Shannon at Healthful Balance
  2. Fran At Broken Cookies Don’t Count
  3. Hannah at Mind Running Wild
  4. Rebecca at Blueberry Smiles
  5. Maria at Sinfully Nutritious
The award rules require us to share a random thing about ourselves.
Jennifer (the student): I am embarrassing in love with “Pretty Little Liars”.
Jennifer (the RD):I crave hummus so much sometimes that I eat nothing but different varieties and nothing else all day.
♥ ♥

 

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Benefits of Pumpkin

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Posted by Jennifer (the RD) on June 1, 2012

Last week, my dog Kasper, that I truly believe has an eating disorder ate almost an entire loaf of whole wheat bread.  He was so sick that he had  to get a pain injection,  x-rays twice, and was on Reglan and antibiotics.  He was in such pain that he could hardly move.  He is just shy of 16 lbs. so you can imagine what a whole loaf of bread felt like in his gut!  Luckily, he was able to pass most of the bread, but became extremely constipated.  Because my dog is a repeat offender, I knew the drill.  Give him lots of pumpkin since it is a natural laxative!  So, I was thinking that my blog entry would be about the benefits of pumpkin.  Here you go:

  • Pumpkin is low in calories, but very nutrient dense
  • It is full of antioxidants
  • It is packed full of vitamin A
  • And of course, we know that it is full of fiber!

Most people think of pumpkin being used in pumpkin pie, but it can also be used in soups, stews, pancakes, etc.  Pumpkin seeds are always yummy too!

 ♥ ♥

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Eggplant and Mushroom Sauce

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Posted by Jennifer (the student) on May 31, 2012

 

This dish is the result of wanting to make eggplant without breading or frying it. I usually serve it with pasta, quinoa or polenta and it is a dish we really enjoy.

Ingredients
  • 2 large eggplants, sliced to ½” to ¼” thick
  • 2 cups of mushrooms, sliced (any type you like)
  • ¼ onion, finely chopped
  • 3 Tbsp olive oil
  • 3 Tbsp tomato paste
  • 3 Tbsp sour cream (I use vegan sour cream or fat-free will work)
  • fresh ground pepper (to taste)
  • salt
Directions
  1. Spread eggplant on cookie sheets and salt. Let stand for 10 to 15 minutes then wipe water and excess salt from eggplant.
  2. In a large stockpot on medium heat, add 1 Tbsp of olive oil and onion. Sauté until onions are translucent.
  3. Next add 1 Tbsp of olive oil and eggplant. Sauté for about 20 minutes until eggplant in almost cooked.
  4. Then add the last Tbsp of olive oil and the mushrooms. Sauté for about 10 minutes until mushrooms are cooked.
  5. Finally, add sour cream, tomato paste and pepper and combine.
  6. Serve and enjoy.

*This dish actually tastes better the next day.

 ♥ ♥

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Blueberry and Banana Smoothie

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Posted By Jennifer (the student) on May 30, 2012
 
 
Ingredients
  • 1 frozen banana
  • ½ cup fresh or frozen blueberries
  • 1 cup unsweetened coconut milk (any milk)
  • 1 heaping tablespoon almond butter (any nut butter)
  • 1 generous sprinkle of cinnamon
Directions
  1. In a blender, blend banana and milk until blended.
  2. Add blueberries, almond butter and cinnamon and blend until smooth about 1 minute.

*Options: Add 1 heaping teaspoon of spirulina. And/or add ½ cup frozen peaches or mango.

♥ ♥

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