Sick Day....therefore....Paleo Pancakes!

Soooo today was awful. I've been feeling SO sick for about 5-6 days now (put quite a damper on this long weekend) so I finally called off of work today. I feel miserable and like someone is cutting my throat open! Really...it's that bad. When I was younger and I would get a sore throat, I used to always want to eat warm bready things. For some reason, in my brain, they soaked up the pain and made me feel better. Baguettes, bagels, chewy cookies, anything to "soak up the pain" and I was all in. Well, now that I know better, (unfortunately or fortunately, I cannot decide) I have realized that bread does NOT help the pain go away. However, this doesn't stop me from wanting some pancakes to make me feel better on a sick day! I decided to create a paleo pancake recipe because a) I wanted it to be healthy-ish and b) because I have been disappointed by every recipe out there and just wanted one to work! Let me tell you, this one worked! These pancakes taste like the real deal, but are totally guilt free and made from quality ingredients! I added some blueberries in and on top of my pancakes, and they turned out delicious. Whether you are feeling sick or not, these make a delicious and healthy breakfast for any day of the week!  

Makes 1 serving (3-4 medium sized pancakes)

2 whole eggs 2 T coconut flour 2 T applesauce 1/3 cup egg whites (these really did the trick to add fluffiness!) Dash of cinnamon 1/8 t baking soda 1/4-1/2 cup blueberries

 

First things first, heat up a skillet over medium heat. Then in a mixing bowl, whisk the two eggs together. Add the coconut flour, apple sauce, egg whites, cinnamon, and baking soda and mix the batter until it becomes a pancake batter consistency. Then, spray the skillet or melt some coconut oil on it. Pour about 1/4 cup of batter onto the skillet. Plop some blueberries on top, and wait till the entire top of the pancake is covered with bubbles...

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This part takes patience...as these pancakes take a bit longer to cook than regular ones! But don't worry, the wait will be worth it. Once the top bubbles, flip the pancake over carefully and cool until cooked through. Do the same with the rest of the batter!

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I topped my pancakes with the leftover blueberries I had. SO GOOD!! You can eat these plain or top them with nut butter, more fruit, or anything!

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Enjoy this recipe and happy Monday everyone! :) I am off to the doctor to see what is up with my throat!

Life Lately

Happy Saturday everyone! I am so glad it is finally the weekend. I am currently icing my ankle as it has been randomly swollen all week. I had pain and tingling in it at the beginning of the week but worked out through the pain, then Thursday I noticed that it was seriously swollen! So I am icing and elevating and hoping it's nothing serious! photo 2-2

I thought I'd share my latest eats with you all and how life has been lately. In one word, life has been BUSY! I feel like every second of my week and weekends are accounted for. Thank God all my plans are fun with some lovely people, but I am actually looking forward to during the day today! Work has been keeping me busy too...always learning something new and slowly getting more and more comfortable! At least I have been able to keep up with my workouts and healthy eating through it all!

My latest pre-workout meals have been either toast with peanut butter, or some kind of baked good creation. This week, I used Nature's Own Honey Wheat bread to put my peanut butter on.

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I also baked some banana oat bread (recipe already posted!) with some added flaxseed (about 2 tablespoons) and an extra banana. This bread came out amazing!

 

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My workouts have been about 40-45 minutes long as I do not have much time in the AM before work! However, I am NOT an evening worker-outer, and will definitely blow off my workout the minute I get home from work. So I love getting my workout done in the morning because it fills me with a sense of accomplishment, as well as energy to sustain me throughout the day! I've been doing 30-40 minute bike workouts with some toning work at the end. Short and sweet!

 

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Post workouts have been tricky. Some mornings, I have time to make a nice meal after my workout. This week, I made oatmeal with half a scoop of protein powder, flaxseed, almond milk, bananas, and nuts! Oh and of course, tons of cinnamon!

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I also had some leftover beans in the fridge one morning and sautéed some kale and ate that with half an avocado. Seems more like a lunch, but it tasted great as breakfast too!

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And some mornings, I just grab a quest bar and go. I love these bars because they are full of protein and fiber and really act well as a post-workout meal when I am short on time!

 

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Lunches have been delicioussss this week. I packed tuna earlier on in the week, and had some trouble getting excited about it. Usually I love tuna, but I wasn't feeling it this week. I decided that I MUST pack foods I am excited to eat! Especially at work when that 30 minute lunch break is something I really look forward to! So, my mom and I made a Seven Bean soup recipe we got from our William's Sonoma soups cookbook. It's basically sautéing onions, garlic, bell peppers, and whatever veggies you have, adding however many types of beans you want, a can of diced or crushed tomatoes, and some broth. And viola! You've got a nice and healthy chili to take with you all week to work!

 

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I also made a salad with tons of greens, tomatoes, peppers, cucumbers, black beans, and avocado. Let's just say I've been on a bean and avocado kick lately :) such a great combo!

 

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Well, that's it for my update. I hope this post gives you some meal ideas for your busy week to come! Use this weekend for some serious meal planning and prepping to ensure healthy choices all week long! Enjoy the weekend everyone!

My Version of Fast Food

Wow, hello everyone! I've definitely been neglecting my little blog here! Things have been so busy and I have been so tired after work that I have not had any time to put in to my blog! Hopefully things get better....but I have a quick little tip to share today so I thought I'd finally get to writing! I don't know about any of you, but when I am tired and hungry after work, I rarely want to come home, cook an entire meal, and eat an hour later. I have also been careful with how much money I spend eating out as well. Last night, my boyfriend and I were in a rush for dinner in order to make it to church on time. We were hungry but didn't want to pick up anything through a drive thru, or spend $40 on a dinner for two people! We decided to grab a rotisserie chicken, sweet potato, avocado, and some tomatoes for dinner. We already had some veggies and hummus at my place we used that as well! I cleaned up the chicken while he microwaved the sweet potato. It turned out to be such a filling, delicious, and healthy meal! We couldn't stop talking about how tasty everything was! So next time you want to grab a burger and fries for a quick dinner, don't forget about this chicken idea that is just as fast as a drive thru but way healthier and more satisfying! Happy Saturday everyone!

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Back to the Basics

Happy Monday everyone! I hope everyone has started this week off with a bang! I thought I'd share my eats of the day with you all as some inspiration to show that sometimes, simple really is better! These past few weeks have been filled with ups, downs, stresses, events, good food, and good times for me. However, I woke up today thinking "I neeeeeed some simple, easy, clean foods back in my life!" So I decided to just plan my meals out and make them as simple, fresh, and easy as possible. And let me tell you, it felt great! Going back to the basics of having lean protein, fresh veggies and fruits, and healthy fats helps you appreciate these delicious and nutrient-dense foods in their natural form, and reminds you of how satisfying and satiating they can actually be! So here is my day! :) I woke up and had a banana before my workout this morning. I am finally get back into working out after being sick for 2 weeks! I did the bike with some toning work afterwards for my arms!

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After my workout, I made a quick veggie scramble before heading off to work.

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For my day at work, I packed berries, salad with grilled chicken that I prepped last night, veggies, and nuts. These meals/snacks were so simple and were all from fresh, real foods. They kept me full and energized all day long!

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After work, I met my parents at one of my favorite restaurants...Lemonade! I got their Pineapple chicken salad and Thai veggie salad. These salads are both so light and delicious and are filled with more of those fresh veggies!

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Whoever says vegetables don't fill you up has definitely never...well...eaten vegetables! Veggies are so filling because of their high water and fiber content. Plus they require lots of chewing, forcing you to eat slower and enjoy your food. This helps your body take time to digest, and helps your brain send those helpful "I am full so you can stop eating" signals. In addition to the nutritional benefits of vegetables (fiber, vitamins, minerals, etc), they are also great for volume eaters, like myself! I'd rather have a whole big bowl of something than a teeny tiny slice of anything else. That is why I love to fill my plate with lots of fresh, non-starchy veggies that are crunchy, fun to eat, and that fill me up! One of the best things I've ever done for my health is try to incorporate vegetables into at least 75% of my meals for the day, whether that is in scrambles, stir-fries, salads, snacks, soups, etc. Also, pairing high-quality proteins such as eggs, chicken, turkey, beef, or fish, with your vegetables is the best way to help you stay full and energized all day long, without compromising your healthy eating goals!

Whenever you are stressed out about meal planning or just need to snap out of some old habits creeping back up, just go back to your basics. Grab a protein, surround it with tons of veggies, and add some healthy fats to the mix. Simple, easy, healthy, and delicious!

Article Review: Picking Your Battles with Meat

The article I am writing about today discusses the dangers of processed meats.  Processed meats are usually a staple in most people's diets, whether the person is careless about his or her health, or an extremely health conscious individual. Every now and then, we all need a little convenience in our lives! However, this article does a great job of clearly outlining the different dangers associated with a high consumption of processed meats, while making the public aware of some healthier alternatives. This article is entitled "Processing of meats and cardiovascular risk: time to focus on preservatives." Here is the citation before I forget!

Micha, Renata, et al. "Processing of meats and cardiovascular risk: time to focus on preservatives." BMC medicine 11.1 (2013): 136.

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The purpose of this article was to explain why deli meats have been associated with adverse health effects, as well as to provide ways to enjoy meats in healthy and less harmful ways. The article begins by expressing how the consumption of red meat has been considered to be a major risk factor for cardiovascular disease because of saturated fat and cholesterol. However, recent findings suggest that the saturated fat and cholesterol of red meat do not provide sufficient evidence to prove a causative effect between red meat and cardiovascular disease. The authors state that a more rounded view must be taken on this topic.

The authors proceed to summarize various studies that have proven that unprocessed red meat does not have a significant association with cardiovascular risk. The consumption of unprocessed poultry (chicken, turkey) was slightly associated with a lower risk of cardiovascular disease. Another study reviewed in this article, conducted in 2010, found that unprocessed red meat and coronary heart disease had no significant association; however, there was a significant association between processed meat intake and coronary heart disease. The most notable differences between processed and unprocessed meats are sodium and nitrates. These preservatives are added to most deli meats and are thought to be the cause of these adverse associations between processed meats and cardiovascular disease. The authors conclude that these "low-fat" deli meats should not be advertised as "healthy" and that dietary recommendations should not just be "fat-based" but overall "nutrient" based, promoting fruits, vegetables, nuts, whole grains, and fish, while recommending the avoidance of processed meats and other high-sodium and refined foods.

My opinion:

Okay, so basically, preservatives are bad, fresh meats are good, class dismissed. But, I feel that there is a very important concept to note and always remember when dealing with these scientific discoveries. Associations do not necessarily mean causation. What I mean by this is that one factor can be associated with another. For example, an association is that people who have a lighter in their pockets have a high association with smoking. But, the fact that these people have lighters in their pockets is not the only reason why they are smoking; it is not the cause of them smoking. The cause is most likely because of addiction, habits, etc, and not just because they happen to have a lighter in their pocket. The authors in this study note that some of the studies they reviewed did not adjust for certain "outside forces" that may have impacted their participants. Many people who eat a high amount of processed meats have higher rates of smoking, drinking, having inactive lifestyles, and have poor eating habits in general. These outside forces, or "confounding factors" can impact the findings of these studies and make the outcomes somewhat fuzzy and unclear. We don't know if the adverse effects are just from the processed meat consumption, lack of exercise, lack of whole foods, or because these people happen to smoke and drink. That is why it is always important to read scientific studies with a watchful eye.

Now, while I firmly believe that these preservatives and additives are harmful and should be avoided, I understand that real life happens. Sometimes, in our healthy eating journeys, we have to make allowances for certain convenience items. In a perfect world, we would all have time to cook our meats from fresh, grass fed, antibiotic free sources, bake our own breads from the wheat we have grown ourselves, and eat fresh (not frozen) fruits and vegetables all day long. Unfortunately, our world is not perfect, and sometimes even the most health-conscious individuals must take the easy route to get nutritious foods in our diets without having to start from square one. For me, this is where deli meats come in. When I need a quick protein source but know I won't have time to cook some meat, I usually grab a case of deli turkey from Trader Joe's. Thankfully, they have a nitrate free option, which makes me feel a little less guilty about my once in a while protein choices!! But, I also understand that these choices are not always available, and that is okay. If you can avoid these types of foods most of the time, the rare instances where you may have high sodium, nitrate-filled meats won't cause as many problems as having them consistently every day for weeks or months at a time. My recommendation would be to always try to cook fresh meat, poultry, and fish, but not fear the occasional need for some convenience "healthy" food options. If you are going to eat processed meat, I recommend getting a nitrate-free and low-sodium version whenever possible. 

I hope this article was educational and interesting for you all! Have a wonderful Thursday evening!

Article Review: Paleo, Heart Disease, and Diabetes

Today was my first day of my new (and first) job! As I mentioned a few posts back, I am now a Nutritionist-RD at WIC, a supplemental nutrition program for parents and children to receive food and good nutrition counseling! I am beyond excited and was pretty much acting like it was Christmas morning all day long! So, in honor of my first day, I have decided to dissect a rather scientific article I read on our cruise! :) I've talked about the Paleo diet before, but will do a brief overview again before getting into the article I read. This diet may be surprising to some who have not heard about it, but be patient, do some extra research if you are interested, and learn something new! :) The Paleo diet is one that focuses on foods that our ancestors ate before modern agriculture. This includes animal proteins (meat, chicken, fish, lamb, eggs, etc), vegetables, fruits, and healthy fat sources such as coconut, nuts, avocado, and olive oil. NO dairy, legumes, grains, soy, seed oils, or artificial sweeteners allowed. Foods like corn, oats, rice, peas, and quinoa are all considered grains, so those are omitted as well (and if you look at the nutrition composition of these foods, they are mostly carbohydrate and act as starches in your body, so they are omitted with good reason).

I am a fan of the Paleo diet (while I still do love my cheeses...just can't seem to give them up)! I did my first Whole 30 (a very strict Paleo diet for 30 days) last March-April, and it was a good experience for me and my health. However, I did suffer from the usual restriction-overconsumption syndrome that usually follows a strict diet, and proceeded to crave and include gluten in every single thing I ate for a few months. But this experience also reminded me that my reactions to gluten are not too desirable, as I was sick and experiencing symptoms I didn't feel when abstaining from gluten. After a few break ups and reunions with the G-word, we finally broke up on the cruise about a month ago. While I am still having dairy, I am otherwise following a gluten-free and mostly grain-free diet. I feel so much healthier in every aspect of the word. I now have rare, if any tummy issues, am finally sleeping through the night (something I haven't been able to do well since I was an infant), feeling more mentally alert and energetic, and enjoying clearer skin! I am also eating more plants and fruits than I ever have before in my entire life...including when I was vegetarian! I am loading my plate with dark green leafy vegetables, broccoli, carrots, kale, sweet potatoes, ANY vegetables I can find. I firmly believe that this is the key to a successful and healthy Paleo lifestyle; focusing on the whole, real, and nutritious vegetables, fruits, and healthy proteins and fats you can eat!

However, keep in mind that you don't have to stay away from these foods 100% of the time. Many Paleo enthusiasts follow an 80/20 lifestyle, keeping to the Paleo diet 80% of the time and allowing the occasional non-Paleo foods 20% of the time. Just figure out what works for you, makes you happy and healthy, and go with that!

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The article I read is entitled "Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: a randomized cross-over pilot study." Citation is below! :)

Jönsson, T., Granfeldt, Y., Ahrén, B., Branell, U. C., Pålsson, G., Hansson, A., ... & Lindeberg, S. (2009). Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: a randomized cross-over pilot study. Cardiovasc Diabetol8(35), 1-14.

The goal of this research group was to determine the effects of a paleolithic diet and a typical diabetic diet as "generally recommended" on risk factors for cardiovascular (or heart) disease. The study was done on patients with type 2 diabetes who were not on insulin. The different biomarkers that were measured were HA1C (hemoglobin A1C), which is basically an average of your blood sugars for the past 3 months, blood pressure, HDL cholesterol, and triglycerides. Body measurements were kept track of as well, such as weight, BMI, and waist circumference.

Participants were placed in two, random groups and were told that they were both going to receive a "healthy diet." Each group received guidelines for either the typical diabetic diet (whole grain carbohydrates, legumes, fruits, vegetables, and high fiber foods, with a decrease in fat), or the Paleo diet (defined as I did above).  The majority of the diabetic diet came from carbohydrates, while the majority of the Paleo diet came from proteins and fats, as well as carbohydrates from fruit and vegetable sources. After following their originally assigned diet for 3 months, the group switched diets and followed the alternate diet for the next 3 months.

The findings of this study may surprise some people! Results showed that the Paleo diet significantly resulted in lower HA1C, blood pressure, triglycerides, and waist circumference, and higher HDL (good cholesterol), compared to the typical, recommended diabetic diet. The Paleo diet was also naturally lower in calories, even though no guidance was given to the participants on the amount of food they should be eating. They were just told what kinds of foods they should be eating (quality) and were allowed to regulate themselves. The Paleo diet also increased insulin sensitivity, which means that the insulin was able to work more efficiently in the body, clear the blood sugars effectively, and prevent high blood sugar levels.

What got me the most excited about this study is that the HDL (protective) cholesterol and triglyceride values both improved! HDL increased while triglycerides decreased, which is a markedly improved cardiac outcome. This is huge because many opponents to the Paleo diet claim that the diet is too high in proteins and fats (both from animal sources and nuts/oils). However, this demonstrates that eating these foods does not necessarily cause us to build up cholesterol and triglycerides in our bodies. From my own personal experience, since adopting a mostly Paleo lifestyle, my cholesterol has dropped from 185-113! And I was eating at least 2 whole eggs a day, as well as meats.

Additionally, the study found that the Paleo diet led to decreases in waist circumference, proving that the Paleo diet is not going to pose a health risk on those choosing to follow this eating plan. Cardiovascular markers significantly improved, decreasing people's risk of developing heart disease. Participant's waists actually got smaller, and who doesn't want that? The fact that the diet was also self-regulated and those on Paleo naturally ate less also shows that the Paleo diet, with its combination of protein, vegetables, fruits, and healthy fats, is more filling than the typical recommended diabetic diet. I think all of these findings provide ample evidence that adopting a Paleo diet may be a beneficial decision for many people. It isn't just about the quantity of foods we are eating, which I will get into more in one of my upcoming book review posts. The quality of our food matters, and when we are eating high quality, whole, unprocessed foods, our bodies will thank us and start functioning the way they were intended to function!

I hope this post provided some information on the Paleo diet and the possible benefits of following this lifestyle. There is a plethora of information on this internet of ours to help guide you. Again, the best way to find out what lifestyle works for you is to try it and see! It is important to follow a plan that is beneficial, but is also doable and realistic for you. I am also planning on writing a few book review posts in the next few weeks highlighting some books that also support the idea of eating wholesome unprocessed foods for better health!

Have a great night everyone! This girl's gotta pack her lunch for work tomorrow! :)

New job!!! Lemon-mint salad dressing, and Daily Manna!!

Hello everyone! Whoa look at that, two posts in a row! I am so excited today to announce that I finally got a job!!! photo 2-2

I have been in the interview process for a job at WIC (a program for women, infants, and children that provides supplemental food and nutrition education) for a few months now. Since first learning about WIC 6 years ago, I have been wanting to work there! How amazing is it that you get to empower and support women and kids to get the right nutrition and have access to healthy foods?! I am beyond blessed that this job came to me and I have been thanking God non-stop for this amazing opportunity! I officially start training this Thursday, January 16th (ahhh 1 day left!) and I just cannot wait!

My day was quite a busy one! Even though I still feel like I haven't done much. I have been wondering if I will miss the life of unemployment, but I think I am way too excited about this job to ever look back! Dear Home, it's been nice, but I am SO ready to get out there!

I woke up around 5:30am this morning and did some quiet time. Some people are amazed at how I wake up so early, but let me tell you, it's taken years of practicing how to sleep. I'm serious! From the time I was a child, I was a chronic insomniac and was never able to sleep. I would be up all night, tossing, turning, reading, walking around my room, or just staring blankly at the ceiling praying that morning would somehow come sooner...just this once. About a year and a half ago, when I began to cut out gluten and some other inflammatory grains, I noticed such a huge difference in my sleep! I was able to fall asleep faster and stay asleep longer (I sound like a commercial). I also learned that I MUST pay attention to my body's cues. If I get sleepy at 9pm, I have to take advantage of that window of opportunity, and actually sleep at 9pm! If I fight my sleepiness, I end up staying awake all night long. So now, if I am sleepy at 9pm, I sleep at 9pm! I try to listen to my body, not only when I eat and when I workout, but also for rest and relaxation. I know that the only way I will be able to be the best version of me is when I am healthy, active, and rested!

So anyways, after my quiet time, I had 2 of my paleo tortillas from yesterday with a bit of almond butter smeared on top. These tortillas are absolutely amazing and are from the Against All Grain website if you want to check it out! I included the link in my post yesterday! :)

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I had an okay workout today. I was feeling really low energy for some reason, so I didn't push myself speed or resistance-wise. I still did about 30 minutes on the elliptical and 25 minutes on the bike, but I definitely didn't try to challenge myself. I broke a sweat and burned some calories while still going easy on myself, which is what I needed! I also did some shoulder and bicep work, along with the chest press machine and the lat pulldown machine.

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I got home and felt so exhausted, and was starving! I decided to not only have my usual veggie omelet, but also have yet another paleo tortilla (I'm telling you, I love these things!) with some of my favorite Middle Eastern cheese melted inside!

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Halloum cheese has been my all time favorite cheese every since I was born. I blame this cheese for the reason why I can't stand cheddar, monterey jack, or any other typical American cheeses. This cheese is just THAT good. It's made from sheep's milk, it's pretty high in fat, and I really don't care one bit! :) I melted two sticks of it in my tortilla this morning, it was delicious, and I enjoyed every bite of it!

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After breakfast, I finished up a great book I have been reading called "Lazarus Awakening" by Joanna Weaver about really enjoying your personal relationship with God, believing that God loves you, and living as an ALIVE person in His love and promises. It was such an incredible study, with questions and journal reflections at the back of the book! I highly recommend it for anyone looking for a bible study/devotional book!

Around 10:45am, I headed out to an appointment I had, which was about a 40-minute drive away. The appointment also lasted a while, so I didn't get to have my lunch until about 1:30pm! Boy am I glad I had a filling breakfast! I reheated some of my yummy turkey chili (recipe is in yesterday's post!) and had some veggies with hummus as a side!

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I started reading an article on green tea after lunch, but about halfway through I decided to get up and do the new Tone it Up Love Your Arms and Abs routine! I had crazy amounts of energy after lunch, which is ironic considering I was exhausted this morning, and atypical of the usual afternoon slump that people suffer from. So I wanted to take advantage of my energy and do the workout two times through, but my sore muscles were not having it. My arms and back were still sore from my workout a few days ago, so I just did the routine once. I absolutely LOVED it though, and will definitely be doing it again!

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The afternoon was busy with some errands: picking up my car from the dealer's and going grocery shopping! My mom and I made fish and salad tonight, with some leftover roasted potatoes from her dinner last night! It was so cute because I walked into the kitchen and my mom was busy portioning her almonds in little containers for work! How cute is that?! She is definitely the mother of a dietitian...in some respects haha :)

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We usually get the pre seasoned Cajun salmon from Trader Joe's on fish night! This salmon is so delicious, has good ingredients (nothing funky!) and is so easy to make! We just popped it on the stove top in some foil for about 25-30 minutes while we chopped up our salad, and dinner was served!

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Everyone asks us about our homemade lemon-mint salad dressing. Honestly, I have no idea how to explain this recipe, because it's definitely one of those "eye-balled" recipes the women in my family have been making for generations. But, for a standard sized salad mixing bowl (about 8-10 inches in diameter) filled with lettuce and veggies, we use approximately these measurements of the following ingredients!

Lemon-mint dressing:

2 T lemon juice

2 T olive oil

1/4 t salt

1/4 t red pepper

1/4 t crushed mint

1 clove garlic, crushed (OR use 1/4 t garlic salt for both the garlic and salt)

Pour the ingredients straight onto the salad, toss, and enjoy! This dressing is light, healthy, and tastes great with pretty much any salad combination!

After dinner we had Bible study, and then headed back home! Now for some Downton Abbey before bed...unless I get sleepy, in which case it's bed for me! I hope you all have a wonderful night!

Article Review: Nuts about nuts!

It’s time for my second article review post! I have realized this past week just how big of a nerd I am. Since we are going on our 2-week cruise to Hawaii in just 3 short days, I have been downloading a ton of reading material onto my iPad. This reading material consists of journal articles, clinical trials, and meta-analysis studies all pertaining to nutrition. In addition to this, I also had the idea of writing mini-essays on the cruise about the articles I read, what I am learning, and what new things I obtain from reading these articles. I am giving myself homework while on VACATION!!! Either a.) I am a complete nerd, or b.) I definitely have gone into the right field since I am genuinely excited about learning new things every day! I think it is a little bit of both a and b! Today’s article will focus on nuts and their health benefits! The article I chose is entitled: “Prospective study of nut consumption, long-term weight change, and obesity risk in women.” Here is the citation, because I am a good little student!

Bes-Rastrollo, M., Wedick, N. M., Martinez-Gonzalez, M. A., Li, T. Y., Sampson, L., & Hu, F. B. (2009). Prospective study of nut consumption, long-term weight change, and obesity risk in women. The American journal of clinical nutrition, 89(6), 1913-1919.

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Nuts have been included in both dietary recommendations and dietary restrictions throughout the years. Because of their high fat content, nuts have been banished from many a weight-loss program. However, the benefits of nuts have been coming to light, which is making many people turn to nuts as snacks, toppings for salads, and even to bake with (almond flour, cashew flour, etc.). The authors of this article focused on measuring the association between long-term nut consumption and changes in weight in women. The women chosen for this study were ages 20-45 years, and had no cardiovascular disease, diabetes, or cancer. Nut consumption was measured over a period of 8 years, since authors were looking at long-term nut consumption.

The researchers measured these women’s nut consumption by using a food-frequency questionnaire (or FFQ), which measures how often you eat certain foods over a period of time. Nut butters, as well as tree nuts, and peanuts (which are botanically legumes, but share nutritional properties with nuts) were included in this questionnaire. Data on changes in body weight in these women were also collected over the years.

Results showed that over the course of the 8-year study, average weight gain was about 5 +/- 7 kg among the participants of the study (or 11 +/- 15 lbs). The women who consumed more nuts were older, had a higher average caloric intake, and were more physically active than those who did not consume nuts at all. However, interestingly enough, these women who consumed more nuts were actually leaner and gained weight at a slower rate compared to those who rarely consumed nuts. The researchers found no association between high nut consumption and increased rate of weight gain throughout the years, which means eating more nuts does not equal gaining more weight. The average daily consumption of the women who experienced the benefits of eating nuts was about 1-2 oz/day, which is the equivalent of about 1/4-1/2 cup of nuts. However, a key point the authors emphasized is that the women that consumed more nuts had a healthier and more active lifestyle overall. They also stated that the replacement of other foods is key. If we are to increase our nut consumption, the calories from the nuts must take the place of other foods that we are eating. The authors concluded that regular nut consumption could be a vital component in an overall healthy lifestyle.

Personal reflections:

I really enjoyed reading this article because I found that it greatly supported my experience with snacking and nuts. In my high school and early college years, I was a very big “100-calorie pack” snacker. I loved crackers, Oreos, gold fish, and other kinds of highly refined and processed carbohydrate snacks. However, the fact that they were in 100-calorie packs made me feel better about my choices because these snacks controlled my portions. What I did not like about these snacks was that they made me feel hungry about an hour later! After starting more of my nutrition classes and learning more about the feeling of fullness fats provide and the health benefits of nuts, I started consuming more nuts on a regular basis. I felt fuller for a longer period of time, had more energy, and even experienced other benefits such as stronger hair and nails. About a year ago, I started eating less grains and more healthy fats, incorporating nuts into my diet every day, as well as other healthy fats such as olive oil and avocados. However, I also replaced these foods with my usual crackers, popcorn, breads, and pastas. I have found that even though my caloric intake is slightly higher now while eating a higher fat diet (1g of fat provides 9 calories vs. 1g of protein and carbohydrates, which only provides 4 calories), I have found myself to be more satisfied with my meals, feel fuller for a longer period of time, and lose weight in a much easier, less deprived manner.

Now don’t get me wrong, I do not eat low carb, I just have a lower grain consumption than I used to have. I still have bananas, sweet potatoes, and rice because we need carbohydrates for fuel, and they taste amazing! I am just not as scared of higher-fat food choices anymore. I realize that my body needs these foods as much as it needs carbohydrates and protein. I am also a “happier” person when I include these fats into my diet! I have more energy and am in a better mood than when I am feeling weak, lightheaded, and hungry! Overall, I have realized that incorporating high fat foods into my diet, and replacing my usual refined carbohydrate food choices with these healthy fats has had a tremendously positive impact on my health! I have lost weight, have more energy, and don’t have a fear of getting hungry an hour after eating!

However, I do believe that portion size is an important factor to consider here. 1-2 oz of nuts a day (or 1/4-1/2 cup of nuts) is the proper portion for this food, providing 200-400 calories. This is a hefty number to just add on to your typical diet already, which is why the replacement factor is key to having success with this type of lifestyle! Instead of having a sandwich with two slices of bread, how about ditching the bread, making the meal into a salad or a lettuce-wrapped sandwich, and then adding ½ an avocado or a small handful of nuts to your meal? These small choices will help us incorporate more healthy fats into our diet, while losing weight and having more energy. In conclusion, I firmly agree with the findings of this article and believe we need to include more nuts, as well as other healthy fats (olive oils, avocados, etc.) into our daily diets!

Workout Revelations and an Easy Lunch Idea!

Happy Thursday everyone! I can't believe it is almost the weekend, and almost mid-December! This month is flying by. I leave for a 2-week Hawaiian cruise with my parents in exactly 8 days and am getting more and more excited as the days go by! I'm planning on writing next week about how to have a healthy vacation (yes, even a healthy cruise!) and what my plans are during the vacation! I have been successful on 2 cruises in the past and actually came home having lost weight! So believe me, it IS possible! Today started out like any typical day. I had hoped to sleep in but woke up at exactly 5:55am and could not get back to sleep. But I did some early morning quiet time with Jesus, which I love, so it was worth it! I got ready for the gym and had my 2 carrot cake squares (check previous posts for the recipe!) while Pinteresting. Check out the cute pin I found a couple days ago! I want all of those disney workout shirts!!!!

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After having my pre workout meal, I headed to the gym for a double Elliptical and Bike workout, with some toning exercises. I have been having a workout revelation lately. As many of you know, I am a runner, but about 2 months ago my hip and knee starting giving me problems. The hip pain has resolved, as it was most probably an overuse injury. But pain in both my knees continued until I finally saw an orthopedic surgeon at the end of last month who believes I have many different "runners knee" type symptoms, as well as cartilage breakdown and possible meniscus tears in both knees. She told me to hold off on running for a couple months, and I am planning on starting physical therapy at the beginning of January! In the meantime, the list of approved exercises she gave me was very short: elliptical, stationary bike, toning workouts for my quads, hamstrings, and calves, with no squats or lunges (or bending in general) allowed! These limitations have caused me to become extra creative in and outside of the gym! I used to believe running was the best form of cardio, not to mention I absolutely loved running in general. But, I realized this week that, even though it has taken a while, I am actually enjoying my current workout regimen! I usually split up my cardio time between the elliptical and bike, and then either do some machines for toning at the gym, or come home and do a "body blasting workout" (BBW) of my own creation. My BBW is similar to my arm blasting workout (check a few posts back) but I have incorporated some leg movements to work my lower body in the most low-impact way possible. I'll try to post more about what this workout entails, but for now let's just say that I have definitely been feeling the burn! Between deadlifts, leg lifts/raises, and donkey kicks on the ground, not a day has gone by without my lower body being just as sore as my upper body! I've been absolutely loving all the toning work I've been doing. I've also realized that my time on the elliptical has been serving as a warm up for my new-found cardio love...the BIKE! I sweat like no other on that machine and always play around with the resistance to challenge my body. Wearing my heart rate monitor has also shown me that my heart rate on the bike is just the same, or sometimes even higher, than my heart rate would be when I would run. This shows that I am still getting a great cardio workout without any impact on my joints. Anyways! Long story short, or maybe it was still long :)...I am thoroughly enjoying my workout routine, even though I am anxious to get to the physical therapist in January and hopefully get back into running soon, while still incorporating the exercises I have been currently doing.

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After my workout, I headed to Trader Joe's to get a few things. I was already hungry before my workout (should have had that 3rd carrot cake square!) but didn't want to get too full before working out. I picked up a few essentials for us at the store, then headed home to make my egg white, chicken sausage, kale, and pepper scramble. I had zero patience while cooking my breakfast and had a banana while I waited! :)

After breakfast, I did a few things around the house (laundry, cleaning, etc.) and headed to the mall to get some quest bars! I'm in love with the new double chocolate chunk flavor and want to stock up before our cruise! I know the cruise has food available at all times, but I just love these bars so much I have to take a few with me!

Around 12:30 I started getting hungry for lunch. I wanted to whip up something quick, easy, healthy and delicious. I had some leftover rotisserie chicken in the fridge and wanted to put it to good use! I love how versatile rotisserie chicken can be! I sautéed some broccoli in olive oil while I chopped up a sweet potato to pop in the microwave. I usually bake my sweet potatoes, but I was in a hurry so I used the microwave! I shredded some of the chicken breast off the rotisserie, and added that as well as the microwaved sweet potato into the skillet with the already sizzling broccoli! To season, I just used some garlic powder and salt-free cajun seasoning. You could also add buffalo hot sauce, sriacha, or even BBQ sauce to this bowl, but I just wanted to keep it simple and tasty! The combination of these foods tasted delicious and I was very full and satisfied afterwards!

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And now I am off to the mall again to meet up with one of my best friends! I just love the mall during Christmas...and might pick up a few more quest bars...haha :)

I hope you all are having a great Thursday so far!

Trust me, I'm a Dietitian!

Hello everyone! Sorry for the silence lately. I have some hard news, as well as some good news to share. Isn't that funny how life works? God always strengthens us to go through the hard times and sometimes sprinkles some blessings right on top! He is so good and faithful in all circumstances. I don't know how I would have gotten through the month of November without His strength, peace, and comfort. On Sunday, November 24th, my sweet and beautiful aunt went to be with her savior Jesus Christ. It has been such a hard time for my family and I, but we have comfort in the fact that we will see her again!

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With that being said, it had been very difficult to study for my RD exam last month, especially while my family and I were going through this time of grieving and loss. I was so sad, could not focus, and just wanted to be with my Medzmama (grandma), aunts, uncles, and cousins. I had already scheduled my RD exam for Monday, December 2nd, but I had pretty much thrown in the towel on studying the few weeks leading up to it. I felt so "done" and did not even want to look at my review books anymore! After my aunt passed away and I was not able to study the week leading up to my exam, I had accepted the fact that I would use this test as a practice run and would do better on my second try. I didn't think I would pass, and was finally coming to terms with that fact.

SO! On Monday morning, December 2nd, I groggily woke up (having been sleep deprived for about a week) and got ready for my exam. I prayed and prayed that God would help me remember all the things I had learned, not just from studying for my exam, but from my undergraduate and graduate nutrition classes as well! Of course, I wanted to pass this exam, but did not see any glimmer of hope that this would actually happen. But, I prayed the whole way to the test center and finally sat down at my designated computer to take my exam. After a few computer glitches that I experienced (of course, this would happen to me!) I was finally able to start my exam. After about an hour, I saw this pop up on the screen...

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I almost fell out of my seat! I wanted to scream and jump up and down and hug each and every person in the testing room with me. I blinked, rubbed my sleepy eyes, and checked the screen again. And it STILL said congratulations! I could not believe it. I was finally an RD! I knew then and there that God had His hand on me the whole time and helped me remember and recall all the things I needed to pass my exam. He gave me focus, determination, and grace throughout the whole process. I thank Him and Him alone for helping me and strengthening me to pass this exam, because truthfully, it was against all the odds that I would pass!

Now, don't get me wrong. I am not naive enough to think that I answered all my questions incorrectly that morning, and God still happened to make the screen say "congratulations." I don't think God hands us things on silver platters, while we sit on the couch and put zero effort into the process. But, I do believe that God helped me remember all the things I had studied those months and weeks prior to my aunt's passing. I do believe He graced me with His peace and strength, while giving me calm and wisdom to get through each question on the exam. I am so thankful to Him because even throughout this difficult time in my life, He blessed me with this miracle!

I am officially a registered dietitian! And I still can't believe it! I have been waiting for this moment for almost 8 years and it has finally come. I can't wait to start my career as a dietitian and help as many people as I can. I thank God for helping me achieve this accomplishment, and I pray that I can use it all for HIS glory!