Healthy Eats + Treats

Traveling healthy? Is that a thing?

20160719_141231550_iOS 

OK OK OK EVERYONE! BIG NEWS!

I am now a REGISTERED DIETITIAN!

How this differs from the “nutritionist” you may ask? A nutritionist can be ANYONE: i.e. your mother can call herself one, your grandfather can call himself one, an accountant can be one…you don’t need a certification for that. HOWEVER, a dietitian on the other hand requires the following (info taken from eatright’s website:

  • Completed a minimum of a bachelor’s degree at a US regionally accredited university or college and course work accredited or approved by the Accreditation Council for Education in Nutrition and Dietetics (ACEND) of the Academy of Nutrition and Dietetics.
  • Completed an ACEND-accredited supervised practice program at a health-care facility, community agency, or a foodservice corporation or combined with undergraduate or graduate studies. Typically, a practice program will run six to 12 months in length.
  • Passed a national examination administered by the Commission on Dietetic Registration (CDR). For more information regarding the examination, refer to CDR’s website at www.cdrnet.org.
  • Completed continuing professional educational requirements to maintain registration.

 

Anyways, this means I am now a professional, and have to abide by the code of ethics and am actually well, legit. I must say that exam was SO tough for me….another blog post about that later tonight. This post is dedicated to traveling, and how to not kill your diet while flying. Diet is SO important to me, and traveling/being away from my own stove/microwave makes me super anxious. So, as I prepare to fly down to Texas this afternoon for Shawn’s graduation, I’ve decided to write a post on how I’M sticking to a relatively relaxed yet still healthy diet.

Tips on Traveling Healthy:

WARNING: So I still have my competition prep mindset to an extent, so my diet still consists of the sweet potatoes, broccoli, and chicken staples, but these rules can apply to aything!

  1. I’m flying  to Texas for 5 days with 1 carry on, 1 little lunch bag, and 1 security bag. In my security bag is most of the food ill be eating: I packed oats and protein powder in my isolator fitness containers, several cans of tuna, light wheat bread, a container of BCAAS, peanut butter, a bag of almonds (natural of course hehe)
  2. in my lunch bag I prepped: 4 individual bags of 4oz chicken and 1 bag of 1/2 sweet potato. I wasn’t planning on doing this, but because I am extras left over in my house I didn’t want to toss them out! These went right through security and I’ll be eating that right before my non flight and at my connecting flight at 3pm. I also packed a quest bar and tuna pouches (couldn’t bring a can opener on the plane, so ensuring you have easy to eat food is key)
  3. The first time I flew, I had a 7am flight and I went nearly all day without eating because I didn’t want to buy airport food and ugh I don’t even want to think about it. it was the worst! AWLAYS PACK FOOD!
  4. My hotel is within walking distance of a Walmart, so I luckily have access to food when I get down there to buy (like more tuna!)
  5. Take advantage of any fruit/yogurt that your continental breakfast may have…seriously! Apples, pears, anything and keep in your room for a healthy snack! From 6:30 am until 5 pm I will be in the airport/flying/no access to electric cooking devices. Here’s what my day will look like with how I packed:

 

6:00AM: breakfast (before I left): oatmeal with protein powder and 2 cups of coffee (because coffee = life)

9:00: 1 oz nuts, quest bar

12:00 pm: 4 oz chicken, 1/2 sweet potato, 4 oz chicken

3pm: 4 oz chicken

By the time I get to my hotel it’ll be 6pm and I will be able to hit walmart for anything dinner related (veggies).

 

Important note: If you’re traveling to a new area, chances are you will be eating out occasionally…and that’s OK! This weekend is Shawn’s basic training for the air force graduation, and I am definitely going to go out and treat him and have him show me delicious places to eat. Just be mindful when you’re eating out. What do you guys pack when you fly?

Healthy Mind + Body

10 things my parents taught me by age 21

20160430_132216630_iOSGoing to college wasn’t a choice for me: it was mandatory for me to succeed in my goals.

Going to a college six hours away from home? Now THAT was a choice.

Leaving my family was a choice. Keeping in touch or choosing to pick up the phone or even answer their messages was a choice. Staying close was a choice.

Growing up, I lucked out. I grew up in a family that sheltered me, guided me, cared for me, fed me, yelled and punished me when necessary but celebrated me when it was necessary as well. Disagreements arose and frustration occurred often between my parents and I, but so did jokes, laughter, and family outings.

I remember in 2012 my parents dropped me off to college with my roommate and boyfriend at the time and all I could say was “Ok bye, see ya, leave…NOW!” And was off doing my own thing. Sure, my family and I were close, but it wasn’t to where I planned to call them every day or check in weekly. Homesickness seemed non-existent to me. Seeing them only twice a year at Christmas and my birthday in June didn’t seem as though it would pose a problem.

Throw in a heartbreak that I never thought would happen, 40 + hour workweeks while attending an honors college, and the depressive thoughts that could prevent anyone from leaving his/her bed and you change your mindset real quick.

Looking back at that, I’ve been out on my own for nearly four years and my relationship with my parents has changed for the better. No, I don’t call them everyday and update them on my every move, but maybe once a week or so I’ll let them know I’m still alive. I’ll fill them in the latest date I’ve been on, talk to my dad about the latest workout I’ve been trying or maybe some new ways to alter my diet, and maybe even post on their face book and actually acknowledging their existence Winking smile 

 

So Sue and Luke, this post is a shout out to you guys. Here are the top ten things you both have taught me that I’ve realized at age 21.

 

10. Don’t underestimate yourself:

The hundreds and hundreds of times I’ve applied and been accepted into programs, leadership groups, awards, and scholarships still blows my mind. My self esteem and confidence has always been on the low side, but you taught me to believe in myself.

9. Pick up your things and put them back where they belong

Dad, remember that time you threw my baby doll’s ballet slipper in the trash because I didn’t pick it up when I was done with it?  I cried (and I’m still not over it!) Now I’m 21 and I’m not over the fact that my friends, room mates, partners, and co-workers cannot simply use something and put it back where it belongs instead of leaving it lye around the area. Thanks for making me development this trait!!

8. Don’t fear change

Moving nearly every year gave me the opportunity to learn from new environments and make friends with new faces. I’ve learned that pursuing new career paths and taking up new and unfamiliar opportunities can get me further in life than I believed it ever could.

7. You are beautiful

Beauty is more than the physical traits of a person. It’s their mannerisms and quirks; their personality traits. My parents made sure I knew that I was beautiful whether I believed it or not.

6. Watch what you say and who you say it to

Every time I vented or gossiped about a certain girl/boy growing up, my mother remembered every detail of it. Years later when I would bring him/her up, she could remember the previous stories I told about that person. So watch what you say about someone and who  you say it to—once it is out there, there’s no getting it back.

5. Never discourage someone’s likes, dislikes. If anything, encourage it

My mother never turned her head when I told her I wanted to dye my hair. From black hair, to red hair, to black tips, maroon tips, blue streaks, she was there when I wanted these things done. She encouraged my all black wardrobe growing up and would even find clothes to add to the collection. My dad came with me to get my lip pierced although he thought it was the farthest thing from a good idea. All of my likes and interests never aligned with my parents, but they never once told me how “wrong” it was to feel a certain way about things. Now I live everyday listening to people’s perspective and interests and finding and enjoying why they feel certain ways. I’ve learned to be accepting and encouraging because of my parents.

4. Work first, play later

This is NOT the case for everyone, but I hope my future children develop this mindset. Jumping off the bus in elementary school, I would come home and immediately empty out my purple Winnie the Pooh backpack and begin my homework before I even THOUGHT about knocking on our next door neighbor Sara’s house to see if she wanted to play outside on the swing set. fifteen years later and I still have that mindset—do all my homework, email all my clients, prep all my meals BEFORE I even think about going on pinterest and getting lost in a world of recipes for an hour (or four…hehe)

3. Always wear your seatbelt

Every time someone comes in my car, whether they are significantly younger or older, or whether I get in THEIR car, I always make sure the seatbelts are on…even if we’re just going from one parking spot to the next. Growing up with a police officer father will really engrain things in your mind. other similar ideals include: do not drink and drive, do not get in a car with someone who has been drinking, always wear your helmet (even when you’re a 21 year old biking to class…) and never talk to strangers (unless you’re in a grocery store helping them choose the best type of cheese or BBQ sauce)

2. Your true love may be someone who is your complete opposite

Everyday I wonder how in the world my parents ended up together. A ginger and a brunette…an overall health and fitness enthused man and a “I’ll eat what i like” perspective woman…a short tempered and “one hour early is late” mindset filled man with a relaxed tempered “5 minutes early is good enough” woman…where are the similarities? I’m only 21, but I’ve spend countless times X’ing out people who had no similarities to me, or who fell into my mold of the ‘mohawk –tattooed-fitness enthused alpha male that chances are I passed up several people that could have treated me way better than I have ever been treated previously. with that being said I also learned to let love find you, and not push for something that isn’t there anymore.

1.  Try your best in all that you do

Perfectionism can really mess with your mindset, but after hearing my father constantly tell me that as long as I try my best, that’s all that matters, I’m slowly becoming more accepting of that thought. Sure, I’m still hard on myself when I don’t get the highest grade, or get the award or whatever it is that I am aiming for, but as long as I learn from my mistakes and try my hardest, that’s all I can really ask of myself.

Healthy Mind + Body

Bikini Competition through an Eating Disorder Victim’s Perspective

20151109_231323000_iOSIt sounds pretty ironic right?

“Let the girl with disordered eating habits, low self-esteem, and 10 year history of yo-yo dieting compete in a bikini competition”

 

 

That was my first thought as well. How could I, the girl who after months of therapy sessions and dietitian visits and doctor visits, be “okay” enough to compete in a sport that revolved around rigorous training and demanding calorie needs and restrictions.

Sure, my dietitian told me I “graduated” from disordered < 500 calorie/day eating to a healthier, daily eating schedule. But did she know I just lied and made my food journal look like ideal, perfect American diet with 50% of calories from carbs, 30% from fat and 20% from protein? Did she know I wasn’t mentally healthy yet? No, but in order to end those monotonous and silent sessions with Carol in which I never wanted to speak at and to free up my Wednesday afternoons from dietitian visits, it had to be done.

 

And it was stupid.

Because ten years later and I’m still where I was. Except I’m not the same emaciated 90lb girl. I was a regular BMI, starving girl who would gain weight after anything more than 1000 calories due to the starvation mode that I’ve been stuck in. I was sick and tired of being well…sick and tired. I was tired of the fear I had behind food: behind rice, and peanut butter, and potatoes, and oils. And that sounds extremely silly; as my gym owner called it; “the killer carbs!”

 

article-2574269-0933C705000005DC-337_634x363

But you can’t laugh at my fears; you can’t laugh at the disorder that’s fueling these fears. You certainly can’t laugh at my attempt to wake up everyday and fight it.

So what in the world would force me to change? I was tired of striving for a feeling of happiness through health that I wasn’t obtaining; I was tired of being afraid. And maybe it was egotistical of me, and maybe it was selfish, but I wanted to look and feel better. So I contacted a friend regarding bikini competitions and how to get involved.

Now, I was about a BMI of 24 in the beginning of prep, close to the overweight zone due to muscle mass and some excess fat.

I was given a meal plan to follow and weekly check ins to see how the diet worked and if we needed to tweak it. Now, following the diet was key to success. A lot of people found it hard to follow because it eliminated so many things. But for me, following this diet added more calories than I was already eating; more carbohydrates and fats than I was already eating. And the anxiety began there, but I put trust in my coach that it wouldn’t lead to a weight increase.

Trust is key, that’s an important element I learned.

Seeing that I had to eat pastas and sweet potatoes (yes—they are healthy complex carbs which take longer to digest and are full of fiber & key nutrients…but tell that to a girl with an ED or someone recovering and they won’t listen) made me nervous, but like I said…trust.

After weeks went by, I started dropping some weight and losing some inches; a very healthy progression. Sure, I plateaued several times, and I won’t lie, I’m fairly certain it’s due to the fact that I overtrained several days a week and sometimes I chose not to eat that extra carb choice in the day because I was too afraid too, and that’s my own damn fault—you LEARN from your mistakes.

My diet included several different foods all laid out with relative times an portion sizes, such as broccoli, sweet potatoes, tuna , chicken, oils, salads, rice cakes, etc. I wasn’t used to eating all of these different foods–I mean I was a vegetarian prior to this, so it was a whole new experience!

Now I sit here and type to all of you as I eat some egg whites and 1/2 a sweet potato in prep for Saturday’s competition. Yes—I chose to compete again. Why? Because this whole journey…this experience…this six long ass month experience of 3AM gym sessions, two a days, “no I can’t drink” speeches, HELPED me. How did it help me you ask??

  • I don’t fear carbs like I used too. Actually, I want a freakin bowl of my mother’s ziti (ground turkey and low fat cheese of courseWinking smile ) and a turkey sandwich with whole wheat bread.
  • I found the connection to food, your body, and your energy output—I see how important food choices are to your body for athletic performance
  • I found motivation in myself that I never thought I had
  • I found a new appreciation for food and health: FUEL your body with healthy choices. In other words, eat better not less.

Doing this competition (along with my desire to please everyone and to not let someone down), I wanted to win. I wanted to be the best. Weekly/Bi-monthly check ins’s with coach to ensure I was on track really helped me well….eat. It also helped me change up my workout routine and learn the importance of strength training. I no longer am that cardio bunny–but a strong woman–both mentally and physically.

Sure, my mentality is and always will be skewed. I feel as though I will always see a plate of food and see numbers instead of deliciousness; calories/fat/protein instead of how aesthetically pleasing it looks

 

dinner_plate_with_list_of_meat_calories_on_it_postcard-r11e7ea21baab469ba8d87576badb2c5a_vgbaq_8byvr_512

 

But that’s just who I am. If it becomes a problem and interferes with my social life like it used to (sorry girls from the 8th grade soccer team…I really did want to get that pizza after the game I just mentally couldn’t go!) then  I know I need to get help. I think it’ll always be with me, but more so it’s the actions I can control and how I go about dealing with it that can change.

Overall, many people think competitors, whether you’re doing bikini or figure or you’re a male doing bodybuilder or physique (or one of the other trillion classes they have…) that you’re going to have tis disordered mindset and that you’re diet is just super unhealthy and blah blah blah. Well PERSONALLY lemme tell you—this saved my life. This saved my mindset. And I can’t wait to continue to compete.

 

20160427_212234000_iOS

Healthy Mind + Body

Mondays: How to Deal With Them

Monday written in letter beads and a coffee cup on table

 

 

20160425_134251319_iOSOf all of the days of the week, Mondays are notoriously known for being the most dreaded one. The majority of people have the weekends off to relax, unwind, and essentially do more “fun” things instead of “work things”. As sunday winds down though, we are all struck with the fear of the returning Monday. My question though is why.

Why is it of all days, Mondays are the worse? Why not Tuesday? or Thursday?

Many people find it harder to wake up on Mondays than all other days.

I’ve compiled some things that I personally do that really help prevent and ward off the Monday Strugglebus!

1. Wake up at the same time everyday (or close to it):

Yes…I know…waking up early on the weekends if you don’t have to is never fun,but your body will thank you. Studies have shown that waking up at a similar time everyday has been beneficial for health. By keeping yourself on a set schedule, you won’t have that “I can’t sleep in tomorrow” mindset because you’ll be on the same sleep pattern all week.

2. Setting aside “me time”

This goes for ANY and EVERY day of the week: I find me time SOOO important, mentally and physically. Although many people aren’t considered a morning person (my room mate being one of them hehe Winking smile ) Finding time for yourself before you have to get in the work mindset is so important. For me, I go to the gym in the AM and enjoy my cardio: that’s the time where all my good thoughts and ideas come in. I let my brain wander to what I need to do for the day, who I need to email, what clients need to be seen, what I’ll make for dinner, etc. I follow that up with some coffee, a post workout meal, and a few minutes of instagram and pinterest Smile . and THEN I get my day started.

3. Prepping the night before:

This also goes for ANY and EVERY day of the week, but Mondays especially. I always get my clothes out, keys laid out, lunch packed, breakfast pre-prepped (as in dry oats measured and placed in a bowl, coffee all ready to be brewed, etc), so my mornings can go nice and smoothly.

4. Make a Monday Playlist:

So this may sound silly, but it works! I usually listen to music as I’m showering, getting dressed, or making breakfast (or all of the above!).Making a playlist that gets YOU pumped and excited and in a good mood is a great way to ward off any negative vibes that could be brewing early in the AM. Somedays I’m really feeling the mellow acoustic tunes, like Jack Johnson, but when I really need a pick me up I tune into Spotify’s “Hit Rewind” playlist and start to jam out. It’s also great to play in the car if you have a long commute.

5.  Making a to-do list the night before:

Set aside time on Sunday to plan out all of the tasks you want and need to get done. Prioritize them however you ‘d like. For me, I make a list of the things I need to do followed by the tasks that I would love to do if I have time. I break it down by times and time allotments. Having it written and laid out the night before helps you when the morning comes

6. Enjoying a “cheat” meal on the weekends versus an entire “cheat” weekend:

I’m not a fan of the word cheat because I believe in everything in moderation for the average American, but many people choose to eat a healthy diet throughout the week and splurge/go hard on the unhealthy food during the weekends. NO NO NO! Having this all-or-nothing attitude during the week and over-indulging on the weekends can make you feel fatigued, bloated, tired, and crampy on Monday. By enjoy a “cheat” meal on the weekends is perfectly fine, but be mindful and be sure to have some healthy snacks and meals on hand as well.

7. Plan something fun and exciting for Monday:

Many people dread waking up on Mondays due to several reason, work and school being the two most popular. But who would dread waking up for a coffee date with a friend? Or knowing they have dinner plans with their best friends? Or even a date to the newest movie? Having something to look forward to on a Monday can make them seem a little less dreary. For me, my plans today consist of work followed by a bike ride and park trip!

How do you make your Mondays easier??

Uncategorized

Nutz About Peanut Butter!

20160421_233033705_iOSI used to be a peanutbutter-holic…and yes I still am. after only eating peanut butter and bananas last year and nearly blowing up 30 lbs in a few months, I  needed to re-evaluate what the heck I was doing!!

 

Although there are so many different and delicious companies out there that sell peanut butter and PB like alternatives (PBco, nuts-n-more, buff bakeJustin’s Almond butter, P28), I do enjoy the powdered peanut butter when I’m on prep and watching my fat intake (or just when I’m feeling that peanut butter should be in every meal!!! ) One of my favorites (and cheaper ones) is PurePB + by Crazy Richards. I love a lot of their peanut butter products, so I was really hoping that their powdered peanut butter would be delicious as well.

pure-plus-product-540

And yes…yes it was.

Here are some of the benefits from this powdered protein:

No added salt or sugar

6 grams of protein/serving

No GMO’s and gluten free

High quality, great tasting U.S. peanuts

Less fat & calories than traditional peanut butter

Decaffeinated Green Tea Extract

Natural Astaxanthin B Vitamins

 What are some of MY favorite ways to use powdered PB?

  • in my oatmeal
  • in my protein shakes
  • on toast with chia seeds + banana
  • paired with an apple/pretzels 
  • substituting in recipes, such as the one below!

Check out a quick and easy recipe using powdered peanut butter!

Ingredients

  • 1 Cup Crazy Richards Powdered PB
  • 1/2 Tsp baking soda
  • 1 1/2 Cup quick oats
  • 2 egg whites
  • 1/4 Tsp cinnamon
  • 1/2 Cup Skim milk
  • 1 Tsp Vanilla
  • 1 Cup Seedless Raisins

Makes 4 cookies

Instructions

  1. Sift together PB2, baking soda and cinnamon. Stir in the oats. Combine egg whites, milk, vanilla and raisins. Mix well. Drop batter a teaspoon at a time onto a cookie sheet. Bake at 350 degrees for about 10 minutes.

 

Here are some other peanut butter spreads that I find delicious. No, these aren’t all “diet” foods, but everything in moderation is a-okay Smile 

 

image

 

hp-pb-3pack

 

image

 

 

image

 

image

Dietitian Talk

Things NOT To Say to an RD/RD2Be

Since I was 12 years old, I knew what I wanted to do with my career path: I wanted to be a registered dietitian. After going to one myself, the passion was instantly instilled in me. Throughout the course of nine years, I’ve come across SO many new areas of interest with the nutrition field. At first, I thought I made up my mind: a private practice. Yes thats’s exactly what I wanted to do and no one will stop me!!!

 

Well, times can change. Opinions can change. Goals, motives, and desires….those can all change as well.

I’ve learned how important the clinical side can be. How important knowing your lab value ranges is, knowing how certain vitamin and macronutrient intakes can affect the disease of a patient.

I’ve learned how incredibly AWESOME research is!! I remember sitting in a class as an undergraduate snoozing through my research class, memorizing the material just to pass the final exam. But seriously, dabble in a topic that you really like. For me, I’ve become invested in looking up topics regarding athletic performance and diets, or supplement use versus non supplement use on the athletic performance, or simply…how beneficial is fasted cardio?

 

I’ve learned that having clients can be super exciting, but at the same time super difficult, especially if they have their “my way or the highway” attitude.

I’ve also learned that managing and being in charge is extremely fulfilling to me; I like to be in control, so possibly managing a business or food service is in my future? Who knows.

 

Another thing I learned throughout my many experiences in the food and nutrition field…..what NOT to say to RDs and RD2bes.

We’re human too…we don’t eat perfectly or know everything by heart, but here are a few things that really get under our skin:

1. Can you make me a meal plan??

We do more than just the stereotypical meal plan. Sometimes this isn’t even a part of the dietitians job. We asses, diagnose, treat, and evaluate patients depending upon the career we choose to enter with our credentials and degrees. Meal plans are more than just “okay let me tell you what you should eat and write it up in ten minutes”. It’s a lot more complicated than that. Instead, we can help evaluate your current diet and help you make better choices depending on your needs.

2. What’s the healthiest fruit I could eat?

No such thing as the “healthiest” fruit, and don’t even get me started on this “superfood” rant. All fruits have benefits to them, some more than others. Incorporating fruit in your diet is important, the recommended amount being about 2 cups for women/men under 50.

3. I just started this drink detox….

We have a liver to do the detoxing for us. Drinking, whether its fruit juices, broths, smoothies, or what have you, still contains calories. You might lose a little weight if that is your goal, but it’s potentially water weight, plus chances are once you go back to consuming whole foods (cleansing/juicing is not a sustainable, healthy diet plus chances are you are doing this as a 3-7 day phase and are not learning proper eating  techniques), your weight will be gained right back. Talking to a dietitian about healthier lifestyle changes would be much more beneficial.

 

4. Oh don’t look at what I’m eating!

8e7629260aa5197d409bb8fd228c42d0

It might have been funny the first time, but it’s not funny after every person says it. It’s frustrating going out to dinner with friends when they think we’re going to judge every bite they take. We aren’t –we’re just as human as you are!

5. I only buy natural products

natural products do not mean “healthy” or “calorie free” or “sugar free” or even, ‘better’ for that matter. Natural products can still contain sugar, because sugar IS natural. Be sure you are reading the nutrition label when buying products, not just the health claims on the front of the package.

6.  I only eat gluten-yeast-dairy-free

gluten, yeast, dairy, and all of the other trending “free” diets aren’t necessary for the average american unless you have to follow these diets due to medical reasons. Cutting food groups out of your diet can be detrimental to your health if you aren’t making up for it in other areas. For instance, cutting dairy completely may decrease your intake of calcium, vitamin d, and protein. It’s important to go through your health care team if you decide to omit certain food groups from your diet.

7.  I avoid carbs, they’re bad

Women below 50 needs about 6 one-ounce portions of grains while men below 30 need 8 one-ounce portions and men 30-50 need about 7 one-ounce portions. Carbs are not the enemy, it’s excess calories and refined carbohydrates that we need to be weary of. Make sure half of your grain intake is whole grains. Great choices would be whole wheat pasta, whole wheat bread, brown rice, quinoa, and oats.

8. I’m starting my diet tomorrow!

Diet is word that means a short lived food intake. Dieting is only for a period of time, and something we definitely do not recommend. How about starting your “lifestyle” change NOW. Why wait for tomorrow? There is no time like the presence. Sure, may you have plans to go out tonight or go to a party or whatnot, but you can still make healthy choices no matter what.

9. I can eat whatever food I want as long as I burn it off in the end, right??

Errr, essentially, when you burn more than what you eat, you do lose weight. But we as dietitians aim for quality over quantity. So that means, yes you can have 300 calories worth of chocolate chip cookies (about 6 cookies), or you can have 4 oz of chicken breast, 2 cups leafy greens, and one baked potato which will completely fill you up and satisfy you all for the similar amount of calories PLUS loaded with nutrients! Choosing healthier food choices will help you feel better mentally and physically. On a side note, eating your days worth of calories in cookies, for example, versus a balanced diet of carbs, protein, and fats, will affect your body on a chemical level differently.

10. Eating healthy is expensive

Sure, buying everything organic, gluten free, and fresh everyday can be pricey…and that’s because many Americans feel that is what “healthy” means. But healthy does not equal pricey. Buying frozen vegetables and fruit, and not purchasing pre-cut, pre washed produce can cut down on costs. Plus, medical bills from an unhealthy diet are WAY more expensive than buying and planning healthy meals…am I right?! Winking smile 

11. Dr. Oz said that…

All I have to say to this comment is the following:

Uncategorized

3 ingredient peanut butter no bakes!

 

That’s right… three small ingredients + no baking = a task anyone can do!

Occasionally I’ll visit a retirement home and talk about a nutrition topic of their interest. The other day and they were asking me about health and wellness along with quick and easy desserts. The chocoholic in me wanted to scream PB CHOCOLATE NO BAKES!!! You know…the ones with the sugar…butter….PB…and did I mention a lot of sugar?? The ones that mom makes when you come home from college on holiday break Winking smile

 

 

But the dietitian in me said I would look into healthier alternatives for easy desserts, and I think I made a good find on this one:

 

Peanut butter…honey…and oats…how much easier could it get?

Try not to eat them all at once! Smile

20160419_173014000_iOS

Ingredients:

1 cup Peanut Butter

¾ cup of Honey

3 cups Quick Oats

Directions:

1. Line a 9×9 pan with foil. Spray lightly with non-stick spray.

2. Add honey and peanut butter to a large sauce pan and place on low heat. Allow to cook until liquid consistency.

3. Stir in oats. Mix until well incorporated.

4. Pour mixture into 9×9 pan.

5. Store in the freezer or fridge. Cut into squares and serve. Serves 30

Per serving: 97 calories, 5 g of fat, 12 g carb, 3.4 g protein

 

 

The older population felt that these were a hit! They were all scrounging around for the recipe cards I provided. This is PERFECT in the summer time when you don’t want to turn on your stove.

 

Tip: add nuts, chocolate chips, coconut birrs, or dried fruit!

 

Would are some of your favorite easy desserts?