I’m Back, Maybe

So it’s obviously been a while since I have written anything.  When I expressed in an earlier blog that babies were time suckers I underestimated how much a toddler would steal my time!  I have a great support system here and a great preschool that my little man is going to so I am hoping to be able to get back into the writing game.  We will see.  I will try to be back here soon with more blogs to share.  Of course, you may not hear from me again till next year.  At least this is a start.

I wanted to share my new love of the bread machine with you!  I am crazy about my Cuisinart and have been making a loaf or two of bread a week I love it so much.  I cannot tell you how much fun it is experimenting with new recipes in this machine.  Not only because it is fun but because it is so easy that if it doesn’t come out right I’m not pissed that it didn’t work.  I just compost that sucker and start again (more on my composting at a later date).  The bread machine came with a couple of recipes that are great but I, of course, needed to make them my own.  The problem is making a soft whole wheat or whole grain bread.  So far I have not been successful with a true whole wheat recipe but I am going to share with you my favorite recipe so far.  I am going to keep trying and will share any improvements I come up with.

Multi-Grain Bread for the Bread Machine – 1 1/2 lb loaf

1 cup almond, soy, coconut, real milk (whatever you have in the house)

1/4-1/3 cup water (depending on how dry your climate is)

2 tablespoons butter

1-2 tablespoons honey (I usually don’t measure, just pour in a glob)

1 1/4 teaspoon salt

1 cup bread flour

1 2/3 cup whole wheat flour

1 cup multi-grain hot cereal (I use Trader Joe’s found near the oatmeal)

2 tablespoons vital wheat gluten

2 1/2 teaspoon fast acting yeast

3-4 tablespoons seeds or chopped nuts of choice (I use 2 tablespoons of Trader Joe’s super seed & ancient grain blend then add a tablespoon of raw pumpkin seeds)

Warm milk, water, and butter in a microwave safe cup for about 1 minute or until the butter just starts to melt.  Place everything but the nuts/seeds in your bread machine according to the manufacturer’s directions.  I do mine in the order listed above.  Select the wheat setting if your machine has one for 1 1/2 lb loaf with medium crust color.  After the first mix check the bread to see if you need to add more water.  Where I live I use 1/4 cup in the summer and 1/3 cup in the winter.  My machine has a timer to let me know when to add the seeds/nuts but if yours doesn’t add them before the last rise.  Let the machine do the rest.  I do cool my bread with a clean towel wrapped around it to help keep the crust softer.  As tempting as it is to eat this right when it is done it is best to let it cool before slicing into it.

That’s it for now.  Hope you enjoy this recipe and let me know how it turns out or if you have any suggestions to make it better.


Babies are Time Suckers

So it has been a long time since my last blog.  Why, you ask.  We’ve had an addition to the family and he is absolutely the cutest, sweetest little time sucker.

Now you have to know that I have it easy.  My son is probably one of the easiest babies out there.  He is very chill, plays well by himself, and for the most part is a good sleeper (well, now he is).  That doesn’t mean that I have all this time to do whatever I want however.  This blog is going to take me about a week to write as I have to make sure I’m keeping said time sucker alive as well as uninjured, healthy, and happy!  Who knew children were so much work?!?  Oh wait, every person ever who has had children.  People do not warn you, though.  For those of you who don’t have children, this is your official warning.  CHILDREN ARE HARD WORK AND YOUR LIFE IS VERY DIFFERENT WITH CHILDREN!  Please do not take that the wrong way.  I love my little man more than I will ever be able to express.  Just know that everything changes.  Some things are great and some are not so great, but be sure that it happens whether you want it to or not!

Now that I have that off my chest, I did want to share that making food for my son has been an absolute joy.  I have been making all of his food from scratch and when he loves something that I’ve made him it makes my soul glow!  He has been willing to try everything I make him and so far has only a few things he doesn’t like.  For the life of me I cannot get him to like bananas.  What kid doesn’t like bananas?  Apparently mine!  I have to say it’s been amazing to watch him eat foods that are good for him and teaching him (even if he does not know it yet) how to eat.  Vegetables, no problem.  He’ll eat broccoli, spinach, sweet potato, carrots, green beans, artichoke, pretty much anything I make him.  Now I know this will probably change down the line and some of these will become challenges, but right now in this moment I am enjoying that he’s eating so many foods.  I am always looking to introduce new foods, even foods I am not familiar with.  It makes it fun and makes me try new things as well.  If you have children (and the time) I highly suggest getting creative in the kitchen and making some baby food.  It is pretty easy and you definitely do not need any special tools other than a blender or food processor.  I believe those baby food machines are a waste of money!  I happen to have a NutriBullet and that worked great for small batches, but the blender works great too!  When you are first trying new foods introduce one thing at a time and wait 3-5 days before introducing a new food.  This helps to identify any allergies a baby might have.  I started by steaming vegetables and fruits for 20 minutes or until tender and then blending with formula until smooth, then I ran through a sieve to remove any chunks.  As your child gets older feel free to start leaving the food chunkier and using no-sodium stock (with vegetables).  You can also roast vegetables with a little olive oil to give them more flavor as your child gets older.  My little man loves these recipes below so I thought I would share them.

Carrots, Onions, and Potatoes (Sweet or red potatoes, whichever you like best)

2 onions, quartered

1 small bag baby carrots

1 lb potatoes, cut into 1 inch pieces

Olive oil

Preheat oven to 425 degrees F.  Place all veggies on a sheet try and drizzle olive oil over.  Mix veggies to coat every piece with olive oil.  Roast 30-45 minutes or until tender.

Spinach and Butternut squash

1 large bag of frozen spinach

1 butternut squash cut into 1 inch cubes

Steam vegetables for about 20 minutes or until butternut squash is tender.

Prunes and Apples

1 lb apples (your favorite variety is fine, I used Gala)

1/2 lb of dried prunes

Steam apples and prunes together for about 20 minutes or until apples are tender and prunes start to plump.

Black Beans

1 bag dry black beans

Chicken stock or water

Soak beans overnight in water.  After soak, rinse beans and sort to remove any bad beans or stones.  Boil beans for 20-30 minutes or until very tender.  Drain and rinse again.

With all above recipes, let cool, then in a blender or food processor blend veggies with enough liquid of choice (you can use formula, breast milk, or water when baby is younger and any flavor stock when baby is older) to make a puree.  Depending on how old your child is you can make this as smooth or as chunky as you like.  As I stated above when he was younger I would run these through a sieve for my son.  This can make a lot so I divided the mix up between 2-3 ice cube trays and froze it.  When ready to eat, pull out the portions you want and either heat up in a pan or in the microwave until warm.

Protein is super important for a baby and can be a little more difficult to get in.  Here are a couple of ideas I use to help boost my little one’s protein intake.

  • Mix full fat plain Greek yogurt with any fruit puree.  My little man has been eating this since 6 months and he loves it.
  • When making my dinner (i.e. chicken, beef, pork, etc.) I make an extra bit without any salt and give to my little one.  In the beginning I blended the meat with a little water (or if I made a sauce I would make some without salt and use that) to make a puree.  I sometimes blend the meat with a vegetable puree to get an easy one dish meal.
  • Blend tofu with cooked vegetables to give him an extra bit of protein.
  • Do not forget that legumes are a great choice as well.  I know, giving beans to a baby sounds weird, but my little guy loves them.

Thanks for letting me share some of my baby culinary experiences with you.  I hope that if you have a little one some of these ideas help you out.  I know how hard it is to try to come up with ideas for a baby and how overwhelming it seems to make their food on your own.  Don’t be scared!  You can do it and try to have fun with it!

What do you want?

I have decided to let you choose some recipes for me to makeover and make healthier….I’ve already received a request for a pecan pie makeover (which is definitely a challenge)!  We will see what I can come up with for that one!  I am looking for anything that you love but know is not a healthy choice!  I will choose a couple of your suggestions and make them over for my next post! 

Happy recipe hunting!

Recipe Time

Like a lot of you I have been cooped up in the house because of this crazy winter weather.  Not sure how we I can stand to stay inside much longer!  There’s only so much cleaning and reorganizing you can do before going absolutely crazy.  So what I have I been doing?  Reinventing recipes to make them healthier, of course! 

I love fancy food!  My time in culinary school taught me to appreciate what a respectable dish is and my dietitian skills have let me make my favorites into something I don’t feel so guilty about eating!  I have turned some of my favorite “naughty” foods into some healthy dishes that taste great (at least my husband and I thinks so) and I’m always proud to serve to dinner guests. 

I’ve decided to share with you one of my all-time favorite make over recipes!  This dish sounds daunting but is really easy and tastes amazing!

Coq Au Vin (Chicken in Wine)

-1/4 cup olive oil

-1 whole chicken cut into 6 pieces (2 breasts, 2 legs, 2 thighs), skin removed

-all purpose flour for dusting chicken

-kosher salt

-freshly ground black pepper

-2 cloves garlic, chopped

-2 cups frozen pearl onions, thawed

-2 cups baby bella mushroons

-1 small bag baby carrots

-1 bottle of Burgundy wine (sometimes I just use a bottle of 2 buck chuck Cabernet Sauvignon)

-2 cups low sodium (or if you can find it sodium free) chicken stock/broth

-5-6 sprigs fresh thyme

-2 teaspoons herbs de Provence

-3 bay leaves

-Fresh parsley, for garnish

In a dutch oven heat olive oil over medium high heat.  Season chicken pieces with salt and pepper.  Dredge each piece in flour shaking off any access to have a light coating.  When oil is hot (not smoking) add chicken pieces.  You may have to do this in batches.  Brown chicken on both sides (3-6 minutes per side).  After chicken is browned add garlic, onions, mushrooms, and carrots (and the rest of the chicken and their juices, if necessary).  Season to taste with salt and pepper.  Saute until softened, about 2-3 minutes.  Gradually stir in the whole bottle of wine and chicken broth.  Add herbs, stir, and cover.  Simmer for 1 hour.  When the hour is up uncover the pot and let simmer for another 15 minutes to reduce the sauce a bit.  If you like a thicker sauce, remove the chicken and keep warm.  Mix 1 tablespoon of butter and 1 tablespoon of flour to make a paste.  (Note: The calorie and fat count below does not account for this added pleasure)!  Turn heat up and blend flour into sauce.  Let boil a few minutes until sauce is desired consistency.  Taste sauce and adjust seasoning to taste. 

I cut my chicken breasts in half as they are usually pretty big.  This makes them a better portion size. 

Plate chicken with vegetables and sprinkle with chopped parsley.  I serve this dish with mashed broccoli/cauliflower as well.  Fair warning: in my house this serves 6 people.  Portion sizes have gotten a little out of control and some may feel that this is not enough for six people.  Something to keep in mind if you are planning to make this for a crowd.

My Coq Au Vin:                                                          Original Coq Au Vin:

Calories: 362                                                              Calories: 690

Fat: 11g                                                                      Fat: 38g

Sat Fat: 4g                                                                  Sat Fat: 11g


Hope you all enjoy this recipe!  If there is a recipe that you love and would like to know how to make it healthier please share and I will do my best to “healthify” it!

Wow, it’s almost April!

So it was just pointed out to me that I have not blogged in a long time!  My, how time flies!  I am working on a new blog now but thought to keep things going I would mini-blog on food safety today.  This is a pretty important topic as food-borne illness is a serious concern and if you have ever had any type of food poisoning you know how much it sucks!   So here are a few tips to keep safe:

1.  Thaw meats in the refrigerator over night (in a leak proof container on the bottom shelf just in case your package leaks).  You may thaw meat under cold running water, just keep meat in the original packaging.  Make sure that raw meat is not at room temperature for more than 2 hours.

2.  Sanitize all areas that raw meat or egg has touched!  Especially your sink.  If you wash your meat off in the sink before cooking make sure to wash all surfaces including the sink, the faucets, and the counter tops around the sink.

3.  Cook meats to their appropriate temperature.  Chicken should be cooked to at least 165 degrees F.   Red meat is a little bit trickier.  Ground meats of any kind should be cooked to at least 165 degrees F while steaks and roasts can be cooked to 145 degrees F.  Remember if you are at a high risk (Pregnant, breast feeding, etc) always cook meat to well done!

4.  Make sure to put leftovers away within 2 hours.  Pack leftovers in as shallow of a container as possible and put immediately in the refrigerator.

5.  Keep foods separate.  Don’t use the same cutting board for meats that you use for vegetables or fruits.  Make sure to clean your utensils if they touch anything that raw meat has touched.  As a personal rule of thumb I always cut fruits, vegetables, herbs, etc. before touching any raw meat.  This makes sure I do not cross contaminate!

6.  When reheating foods make sure they are hot and steaming.  If you have a thermometer, the internal temperature should be 165 degrees F.

7.  I almost forgot this but thankfully remembered!  DO NOT FORGET TO WASH YOUR HANDS!  Wash for at least 30 seconds or the amount of time it takes you to sing happy birthday twice!


For more information on food safety you can visit the USDA’s food safety website at  http://usda.gov/wps/portal/usda/usdahome?navid=food-safety.

Fresh Produce

At the request of my smart, beautiful, talented sister-in-law, Candy (follow her blog at candysbrain.com and see for yourself), I am providing a couple of ideas on where and how to buy fresh produce.  Note that not all of these options are year round in some places so make sure to read the details at all sites/markets.

Option 1 – Find a Farm Co-op near you:

This option is a great way to explore what is in season and what fruits and vegetables grow around where you live.  In most situations you pay upfront for a weekly, bi-weekly, or monthly box of fruits and/or vegetables from a local grower.  Some farms will let you pay per box but this is harder for the farmer as they need the money upfront to pay for the seeding and growing of the plants.  Depending on where you live you may be able to buy a full year.  I know by me (Midwest region) you can only get three seasons at the most, but it is  sooooo worth it!  This can be a pricy option upfront but compare what you normally pay for produce in the same time line and you will see that it may be very comparable.  If you feel that this might be an option for you I highly recommend http://www.localharvest.org/ to help find an organic farm near year.  I have to warn you that most of the time you do not get to choose what’s in the box, it is whatever is ready to be picked at that time and you may not recognize everything in the box.  If it is an unusual vegetable or fruit most farmers will provide a description of that item as well as how to eat/use it.

Option 2 – Supermarkets

Every supermarket has the potential to have great produce, you just have to be willing to take the time to find it.  As a rule of thumb buy what is in season.  For one it will be less expensive and two you will be more likely to find better quality items.  If you need help knowing what is in season the Eat Local app (as I mentioned before in Eat the Rainbow) is a great way to find what is in or you can go to http://www.fruitsandveggiesmorematters.org/what-fruits-and-vegetables-are-in-season and search by season before trekking out, they even provide some great recipes to try!    Also, make sure to check your produce before putting it in your cart as well.  I’ve listed below some guidelines on how to pick ready to eat fruit and vegetables.

Every region has a different set of grocery stores so I don’t think I can accurately suggest the best store to buy from but if you have a Trader Joe’s or Whole Foods near you these are your best options.  Not to say there are not other great stores, I just know these two to have a great variety and provide great organic produce.

Option 3 – Online

There are probably more options online than I can even begin to think of but I know only know of a couple and I personally have only tried one, PeaPod.  I am a big fan of PeaPod, especially in the summer and fall when they offer a box of locally grown vegetables that I can order along with everything else that I need from the grocer.  They also offer a year round “what’s in season” fruit box where they pick 8-10 in season fruits for you.  It’s fun not knowing what you are going to get and finding new recipes or trying something you’ve never had before.  I have had a couple of family members be disappointed in PeaPod’s produce but it has never let me down (yet)!  Another option is again http://www.localharvest.org/.  They have an option to search for an online store for items that you may be looking for!

Whatever option you decide is best for you here are a couple of tips for picking the best produce.

1.  The following should always be organic:  potatoes, apples, pears, nectarines/peaches, any berry (i.e. strawberries, blueberries, etc), spinach, celery, and bell peppers.  Anything that has a skin that is removed before eating is not as much of a concern of containing high amounts of pesticides as the above.

2.  Look for non-blemished, bright colored fruits/vegetables.  Not all fruits/vegetables should be squeezed.  Most ripe fruits will smell like that fruit (I know this sounds funny but an unripe peach will not smell like a peach, check it out the next time you go to the store).  Melons should be heavy for their size; cantaloupe, mangoes and avocado should have a little give when you push into them; and most vegetables your eyes and nose are the best way to know if they are ready to be used.

3.  Don’t panic if you realize when you get home that you didn’t see the blemish on that apple or two of the strawberries are mushy.  You can still eat that apple (do not throw it out because of one bruise) just cut that section off.  Those strawberries can still be eaten, just throw out the ones that are over ripe to prevent them from ruining the rest of the batch.   Use your best judgement, though, if it smells rotten or you see mold toss it!

If there is something here that I did not cover and you would like information about or more information about any of the above please ask!  I love inquiries and comments!

Uh Oh, Thanksgiving’s back

Well my fellow Americans one of our favorite (and diet scary) holidays is back.  I know that everywhere magazines and t.v. shows are telling you what to eat, what not to eat, how to eat it, etc.  I will spare you the do not eat list and caloric value of the traditional holiday foods and will just say a few things to help you out.

  1. Exercise….I don’t care if it’s the day before and after, the morning of, or after your meal.  If you want to feel better about your holiday do something physical (playing tag football with the family is a fun way to burn off some of those extra calories).  Then lets try to keep it a routine!
  2. Eat breakfast….I cannot emphasize this enough.  Make sure you eat within 1 hour of waking up.  If you are having a later meal and there is time, eat lunch too.  This will keep you from being “starving” when you get to your holiday destination and then gobbling down everything in sight!  (Pun intended)!
  3. Eat off a small plate….Eating off a small plate fools you into thinking you are eating more than you actually are.  If you can’t fit all you want on that small plate feel free to go back for seconds, but only after you’ve waited 20 or so minutes to feel how full you really are!
  4. Keep your serving sizes small….If there are 20 dishes to choose from please try to take a serving size of 2-3 bites of each (if you intend to try everything) and not a full serving size of everything.  The small plate will help with this as you won’t be able to put more than that on it anyways!
  5. Choose your dessert wisely….Like I said I am not going to give you a do not eat list but choosing a better dessert will make you feel better.  Instead of pecan pie or cheesecake eat a slice of pumpkin pie with a small dollop of homemade whipped cream.  You will be saving your self time on the treadmill if you do!

Hope this helps you have a wonderful day.  Happy Thanksgiving, everyone!!!!

Eat the Rainbow

No I don’t mean Skittles!  I mean fruit and vegetables.  Everyone knows that we need to eat our fruits and vegetables, but why?  Fresh fruit and vegetables help our bodies to maintain a healthy weight, boost our immune system, reduce heart disease, reduce our risk of certain types of cancer, and can even help with problems that naturally occur from aging like vision loss.

Keeping variety with your fruits and vegetables also means that you will be eating a lot more vitamins and minerals.  You can get away with not taking a multivitamin just by eating them in natural foods.  Plus you get all the healthy fiber, phytochemicals (natural occuring compound in plants that may help to reduce cancer risk), and antioxidants (helps maintain and promote good cell growth) that a multivitamin cannot provide.  I highly suggest that all your fruit and vegetable choices be fresh.  If you must, frozen is the next best choice but stay away from anything that comes with a sauce on it.  Canned fruit tends to have a lot of sugar added to as well as dyes and canned vegetables almost always have sodium added to them.  Both tend to lose a lot of the essential nutrients that is found in their fresh and frozen equals because of the canning process. 

I understand that price is sometimes a concern and that the only thing some can afford are the canned options.  If you feel this is your only choice, rinse the fruit or vegetable under cold water in a strainer to remove as much of the canning liquid as possible.   I do want to say, though, that there are many inexpensive fresh choices if you buy what is in season!  The abundance of these fruits and vegetables allows the markets to sell them for less.  How do you know what’s in season?  Well, the internet is a great way to find out but my favorite is an app called Eat Local.  It tells you everything to look for right now!  For example, right now (Mid to late November) Eat Local says apples, cabbage, onions, peas, and squash are all in season.   Now when I go to the market I can go straight to these items and know that I will be getting a fresh inexpensive choice.

So on to how to eat the rainbow.  Below is the rainbow as I learned it in school ROY G BIV.  Some of the colors are combined as they offer the same benefits. 


  • Some fruit choices are: Raspberries, tomatoes, strawberries, pomegranates, and watermelon.  
  • Some vegetable choices are: Beets, red peppers, rhubarb, and red onions.


  • Some fruit choices are: Oranges, peaches, cantaloupe, pineapple, and yellow figs.
  • Some vegetable choices are: Yellow/Orange peppers, carrots, butternut squash, and pumpkin.


  • Some fruit choices are: Avocados, green apples, green grapes, kiwi, and honeydew.
  • Some vegetable choices are: Spinach, brussel sprouts, broccoli, lettuces, green beans, (so many to name here)!


  • Some fruit choices are: Blueberries, purple grapes, plums, raisins, and figs.
  • Some vegetable choices are: Purple potatoes, eggplant, black olives, purple asparagus, and purple cabbage.


I know that this is not a color but this category should not be ignored.  White fruits and vegetables offer many immune boosting nutrients. 

  • Some fruit choices are: Bananas, white flesh nectarines/peaches, and pears.
  • Some vegetable choices are: Cauliflower, kohlrabi, ginger, garlic, onions, parsnips, jicama, and potatoes.

I challenge you to go outside your box and try something new at your next meal.  You’ll be surprised at how many different types of fruits and vegetables there are out there.  If you are looking for an extra challenge buy something you’ve never heard of and then look up different recipes for that item.  I never had kohlrabi until this past summer and I found that when grilled it has a very mild sweet taste that’s goes great with white fish.

For help on how to prepare and cook vegetables one of my favorite books is Vegetables Every Day by Jack Bishop.  It has saved my butt a couple of times and I have to thanks my sister-in-law for purchasing this book for me.  Not sure I could do with out it! 



Dietitians Don’t Eat Cereal for Breakfast

Eating breakfast is one of the most important things you can do to stay healthy.  Studies have shown that people who eat breakfast everyday tend to have lower weights than those who don’t.  Eating a healthy breakfast every morning helps to rev up your metabolism.  This helps you to burn the energy you need for the rest of your day and for a healthy weight.

I know cereal seems like a great start to your day.  Cereal companies have you believe that their product is super healthy with heart saving properties and high fiber to keep you regular.  Truth is, though, most cereals are extremely high in sugar and very low in complex carbohydrates (the good carbs), protein, and nutrients you need to keep you going through the rest of your morning.  Even most “healthy” cereals do not provide the proper balance for a great breakfast. 

To have a great balanced breakfast to keep you going all morning you need a great balance of complex carbohydrates (whole grains, fruit, yogurt), lean protein, and fat.  Yep, fat is not an enemy as long as it is in moderation!  Here are some of my favorite breakfasts:

-Egg White Breakfast Sandwich

Cook 2 egg whites in a pan with a 1 teaspoon olive oil, butter, or cooking spray if you prefer, season with salt and pepper to taste.  Toast half a whole wheat English muffin and top with a slice of provolone cheese then egg whites.  Every once in a while I will also place a slice of turkey bacon on it.  Complete the meal with a piece of your favorite fruit (try to eat your fruit, not drink it.  You lose a lot of essential nutrients as well as fiber when you drink it)!  If you do not have time to scramble your egg whites, place in a coffee mug or ramekin and microwave for 1 minute.

-Yogurt Parfait

Combine 1 cup (8 oz) of your favorite flavor of low fat Greek yogurt with blueberries (a handful), sliced strawberries (about 8), or your choice of fruit.  For added protein add a few sliced almonds.  I sometimes add 1/4 cup of low fat granola to give the meal some extra crunch.  If you have a sweet tooth in the morning try vanilla low fat Greek yogurt with 1 oz chopped dark chocolate and 1 tablespoon coconut flakes.


I love a great bowl of warm oatmeal on a cold winter day.  Try to avoid the instant oatmeal and make your own.  Quick cooking oats are very easy to make in the microwave and will have a lot less sugar in them.  Add low fat milk (soy, almond, regular…whatever you like) instead of water for extra flavor, with a dash of vanilla, a teaspoon of brown sugar or agave nectar, and a dash of cinnamon and nutmeg.  Accompany your bowl of oats with a piece of your favorite fruit or better yet cut up the fruit and add it to your oatmeal. 


I know that not every morning allows for you to take the time to make a great breakfast so here a few fast healthy breakfasts:

-Peanut Butter Breakfast Sandwich

Toast 2 pieces whole wheat bread (I love Ezekiel sprouted bread).  Top one piece with 1 tablespoon of Natural Low Fat Peanut Butter.  Top the other slice with a teaspoon of your favorite jelly and place 2 slices together.  Eat on the go if needed with a piece of fruit (are you catching on to the fruit thing yet?).  I like to slice half a banana and place in the sandwich.  Just a personal preference.



Smoothies can be a great time saving breakfast.  Skip the smoothie shop and make your own lower sugar version!  One of my favorites is a 1/2 banana, 1 cup low fat milk (again soy, almond, regular….your choice), 1 tablespoon peanut butter, 1-2 teaspoons honey (or agave nectar) and 1 cup ice.  Mix in blender and enjoy.  You may add 1 scoop of your favorite protein powder if desired.  Try to mix it up by adding 1/2 cup of fresh or frozen fruit instead of the banana (omit ice if adding frozen fruit).


-Whole Grain Waffles

Make sure you are not grabbing the Eggos on this one.  Try to eat whole grain waffles like Vans or Trader Joe’s.   Top 2 toasted waffles with 1 tablespoon of peanut butter and enjoy.   Of course, have a piece of your favorite fruit along side it!


Please be creative when it comes to breakfast.  You can find so many great ways to change a lot of these ideas up and make them your own.  Some examples are using a different nut butter like almond or cashew butter instead of peanut butter, make an egg white omelet with peppers, onions, and pepper jack cheese instead of a breakfast sandwich, etc.   Just remember to use low fat or non-fat options when a choice is available.  Serving size is very important as well…don’t go overboard (more on that in a later blog)!

Being a dietitian is hard!

As some of you know I am a registered dietitian, traveler, groupie, wife, etc.  I have a very unusual lifestyle (thanks to my wonderful husband) that doesn’t allow me to have any type of routine.  For some this would be daunting and make them go crazy.  For me, however, it’s the life I couldn’t imagine being any better!  As I do travel a lot with my hubby I get to see a lot of very interesting things, try a ton of different foods, and get to have fun little adventures all over the world.  Here is where it gets tricky…how do I stay healthy when I have so many obstacles and tempting bad habits in front of me?  Well, let me tell you it is not an easy task. 

Being a registered dietitian has helped me immensely.  It has taught me that a healthy life with good food choices and exercise are essential.  I’ve learned how to take control and live my life the healthiest I can.  That said, life has taught me that making the right choice is hard and that the little voice in my head saying, “go ahead, eat those chips,” sometimes wins.   Even I battle with bad choices…I love food!  I love to cook and I especially love to bake.  I’ve learned through my studies (and many trial and errors) what makes food good and how to make my life healthier.  Not everything I make or eat is super healthy but that’s what portion control is for!  Everything in moderation is my motto. 

I hope to share some of my knowledge and experience with you to help you with making better choices and living a healthier life.  Sharing is caring (plus it may just help keep me accountable).  I am always up for questions and comments, so please feel free to share with me too!