Before And After Christmas

Sorry, It's been a week since I've been on here but I have been super busy. I guess fantasizing about being lazy and wearing my pajamas for three straight days isn't going to happen. But I've been having fun. 
Joe and I went to his work Christmas party at the 21 Club in Huntington, which I have to say was a blast. A couple days after that we spent Christmas Eve with my parents and Christmas day with his. Lots of crazy family fun, right? Nah, it wasn't bad at all. We are both family people so it was an awesome couple of days. Besides the last minute shopping... 

Us at the party!

Christmas is one of the best times of the year, besides Thanksgiving. It's filled tons of memories with the family, lots of delicious (unhealthy & maybe some healthy foods) ;) and one of my favorite moments...watching the little ones open their gifts. My niece and nephew are growing up way too fast. It is unbelievable that it seems like yesterday I want holding them in my arms as babies, and now they are big babies. Ah, and Christmas is their favorite time. I love my family. They are crazy at times, but what family isn't? :)

This is my lovely sister Korenne. Love her to death!

Joe & I at my parents

And look here! Even though Joe broke the rule about not exchanging gifts, he got me these beautiful vintage aprons. Aren't they perfect for work at the kitchen?? Love them!

So I hope you all have had a wonderful Christmas and now a Happy New Year! I'm updating my blog on New Year's Eve because I've got the flu and I can't celebrate :( The only celebrating I'll be doing is with my sick roommate watching the ball drop with tissues stuck up our noses and drinking orange juice. The sad thing is, Vitamin C won't cure a cold, it will just speed up the healing process. Whew, I hope we start feeling better soon.

Happy New Year guys! 

Yummy Eggs With lots of Veggies

Any of you have a hard time getting back into a normal routine after you've slipped up over break? 
Well.. I feel your pain. Lately I've been going to bed no earlier than 3am and waking up at almost 2pm. THIS IS A BAD HABIT. I've mostly been caught up in this awful sleeping schedule because Joe works during the day and doesn't get off work until close to 11pm, sometimes 1 on the weekends. When he is off work, that is the only time we really get to spend time together, especially since these last two weeks the restaurant has been crazy slammed with tons of events. It is the holidays! I still miss him like crazy. Hopefully by the time classes start, his work will slow down a bit, and I can get back into my usual routine. I try to go to bed by 9 or 10pm and wake up at 7am. I'm more of an evening runner, so I like to schedule my classes and work in the mornings. 

Anyways... Today after Joe went to work, I was craving eggs. I know, at 2pm, I should have already have two meals... breakfast and lunch, right? Well, unfortunately, this was my breakfast. So I made it a hearty one.

You can never go wrong with eggs. I boil them, put them in salads. Fry them (never with butter or salt), and also scramble them with shrimp to mix in a stir fry. I just love these things. If I haven't eaten much protein for the day I eat the egg yolks, but if I am eating them in a salad, or I know I'll be eating a lot throughout the day, I'll use one white and one yolk to balance it out. It is good to eat the yolks, just as long as that is not the only way you are getting your source of protein (which it definitely shouldn't be). Eggs do contain a lot of cholesterol. One large egg contains about 190mg.

Cholesterol is made in the body, primarily the liver, but cholesterol is also found in animal products, palm & coconut oil. Keeping your cholesterol at a healthy level of less than 300mg or 200mg if you are having additional health issues, will keep your body healthy and your heart happy. Of course there are some cases in which your family history has a huge impact, but your diet and physical activity should definitely be your main concern when it comes to cholesterol. 

I really enjoyed my brunch today. I included yellow & red peppers, spinach, and onions.

 I usually try to pair my spinach (my iron) with a vitamin C source. In this case I used peppers and then my kiwi. This is important: 

Iron is absorbed best when consumed with a Vitamin C food. If I am going to eat a Spinach salad, I will try to include strawberries or blueberries in with it. This week I really need to increase my Iron intake, so I've been eating a lot of dark leafy greens such as Kale and Spinach. Then I'll eat them with a fruit or a vegetable that is an excellent source of Vitamin C. 

The reason why Iron found in Spinach is absorbed best with Vitamin C, is because the Spinach is a non-heme iron source (not from animal product like beef). Iron from beans, lentils, Kale, and Spinach absorb best when eaten with Vitamin C. So eat up guys!

A Little Recap: Running Makes You Psycho

Even though finals are over, this week has been pretty busy. I've been at the kitchen everyday except today. We've had so many events and classes that this week has gone by so fast. I haven't really had the chance to go running, and honestly I've been in a rut. I just haven't had the desire to run everyday like I hoped to. 
After a long week, I pushed myself to go for a run. Yesterday I ran around my town before I had to go back to work. Today, I decided to give the treadmill a try at the gym with my roommate. I lasted for about 2.3 miles and I had to stop. The treadmill gives me really bad shin splints, but today I was just too dehydrated. DRINK as much WATER as you can, especially before a work-out. My performance definitely decreased today. See how easy it is to slip up? Even if you are a dietetics major.

After my work-out, I drank some of this bad boy. I am usually against any kind of fruit juices because I get my nutrients from fresh, raw fruits. I won't even drink orange juice anymore unless I whip up my own. Not many people realize how much sugar is in fruit juices. Even if the label states all natural or no added sugars, you should still check out the ingredients. Naked fruit juiced are pretty good about actually not adding sugar. Before I buy anything, I always take a quick look at the ingredients. (yeah, I'm that person.) 

"Running makes a person psycho"- Grace, my roommate & best friend. 

This is true and any runner out there knows what she's talking about. After a certain length of time, you begin to crave running. You may not want to make the effort to run, but at the same time you crave it. Once you find yourself addicted to running, it's almost all you think about.

Balance your plate. Half of your plate should be fruit and vegetables. I chose grapes and a few pieces of an apple (skin on). When I have kids, I won't be the parent to peel their apple skin and throw it away. The skin of any fruit or vegetable have a lot of essential nutrients the body needs. The outside of an apple contains insoluble fiber so keep the peel on guys! 

Those green little things on my salad is edamame. These are my new favorite addition to salads. Sometimes I saute them up with onions and serve them over rice. Edamame is a premature soybean that are loaded with potassium and protein, along with other vitamins. You can dress up your salad with whatever you have available. Anything is delicious on a salad.

Did I mention I love my job??...

I want to tell you guys a little bit about what I do while going to school. You will know more as the blog continues, but one thing I have to say is... I LOVE what I do. 

I work part-time at Huntington's Kitchen in Huntington, WV. If any of you have watched Jamie Oliver's Food Revolution then you are familiar with this wonderful place. Jamie came to Huntington with a goal in mind... To help families start cooking again. 

We are so busy sometimes, and so distracted with everything around us that we barely make the time to prepare a home cooked meal anymore. Most people are always on the run and they choose fast food. Jamie wanted to bring cooking back. And he did! 

I received the best opportunity possible while studying nutrition at Marshall. Working and volunteering at the kitchen has helped me gain the experience I never thought I could before. I've been given the advantage to work directly with a variety of dietitians, chefs, and many others. I am so so lucky! 

This past week I went to St. Joe with my manager Joy to observe how she teaches the kids about different fruits and vegetables. After the break, I'll be going to different schools by myself to teach. I'm super excited about this opportunity. 

The kids at St. Joe learned about strawberries and raspberries. We talked about where they grow, how they grow, and what season they grow the best in. The kids made little Santa hats out of marshmallows and strawberries. Cute, right?!

I'm thinking about which vegetable I'm wanting to use next time. Maybe avocados? They are definitely one of my favorites. 

Well, I'm going to take a mini nap before my lovely boyfriend gets off work. (he's a chef, so he works those long hours). Later guys!

Lemon Blueberry Muffins

One of my favorites...

I love blueberries, and even though they are more of a summer fruit, I will get them for baking during these cold months. It gives me the excuse to use the oven and warm up the apartment. 

These turned out really good; I'm quite impressed. I hope you all enjoy them.

1 cup of whole wheat flour

1 cup of all purpose flour

1 tsp of baking powder

1 cup of brown sugar

2 tbsp of honey

2 eggs

1 egg white

1/2 cup of plain greek yogurt (I used Fage)

juice of half of a lemon

1 cup of blueberries

Zest of one lemon 

Preheat the oven for 350 and bake until lightly brown on top

I need a new zester, haha. Mine is doing an awful job. Anyways, you get the idea ;)

Just one more week!

It's finally finals week, and as much as I wish it were over, I know once the break hits the month will go by very fast. It does seem time goes by faster when you get older. 

This week is going to be a slow one. I probably won't update the blog too much because I'll be too busy studying my butt off until 3am. But once Friday is over, I'm freee!!

A little bit of coffee before tackling some studying...

I am exhausted. I usually try not to drink coffee at 3pm, but I need something to keep me going. I'm a huge coffee fan! I love it in the winter, I love it in the summer even if it's 100 degrees out. There is nothing better than going to bed and looking forward to a fresh cup of coffee to start the day. mmmm.. it's 10pm and I want some now! 

Before heading to the kitchen for work, I threw together a salad with a variety of green veggies. I had a boiled egg left over that went so well with the kale and edamame. I was super hungry after the coffee (coffee makes me really hungry), so I ended up eating the entire thing. You probably can't tell, but this is actually a pretty large bowl. It's more like a serving bowl, but today it was perfect for my salad.

Oh, I'm not ready to get back to studying. Can this week just be over now?? I hope you all are either finished with finals or very close to the end. 

Enjoy your week guys! 

"Dead Week"... & That's how I'm Feelin

Whew!
Marshall just got back from Thanksgiving break, just a week mind you, and I can literally touch the next one. December 13th needs to arrive sooner because I'm about to croak from this semester. 

It's "dead week" here at MU and I can honestly say I feel dead. Dead week is suppose to be the week before all of the finals hit. It's suppose to help you prepare for exams, but this is like is a pre-exam week for me. I tell ya, my professors are trying to kill me before I can make it to next semester. Well, what doesn't kill you makes you stronger, right? I guess we will have to see after these next two weeks.

Anyways, besides hours of studying and working, I'm kind of feeling down this week. I have so much on my mind and so much on my to do list that it's been really hard to go running. If I'm not running at least 3 times a week...mostly 4... then something is wrong with me. I'm either overwhelmed, sad, or sick. Well, it's Thursday, and I've only laced my running shoes twice. Today, it was gross and rainy and I worked most of the day. Plus, I've had a lot that has distracted me. "I'm just feeling dead." 

How do you guys find ways to get moving? When something has you bothered or stressed, how do you push yourself to work-out? 

This was me today. If any of you have watched Friends, you know how Joey likes his food. Well... the fridge didn't break, but it should have. I ate so much today! At least it was healthy food, since that is pretty much the only thing I have in my fridge besides my roommates stuff (they eat pretty healthy too so it's not a big deal) but I just could not stop eating. I was feeling weak, jittery, and so stressed from studying. Anyone else struggle with these cues?

If you guys are struggling with dead week and finals, just remember you aren't the only one. They don't call it that for nothing. Honestly, you know it's finals week when people wear the same thing they've slept in/worn for the past 2 days and also forget to shower. 

Have a good week everyone! 

For All the Runner's Out There... Carbs?

Alright, so what's the deal with carbohydrates when it comes to running? You've all heard, "You need to stock up on carbs before a long run," or "It's okay if I eat that box of processed sugar cookies; it has a lot of carbohydrates to keep me going on my run later."
So let's talk about carbohydrates.

First we know we need them in our diet, whether it's from vegetables or grains. They are our MAIN source of ENERGY! 45-65% of your calories should come from carbohydrates each day. But that means your carbs should come from nutrient dense foods. Which do you think would be more nutrient dense? A cheeseburger from Wendy's or a berry almond salad? If you guessed the salad, you are right. You will get more nutrients from a salad with half the calories than you would that juicy cheeseburger. Better stick with the salad.

I have to be a little honest with you... I do not get 45-65% of my needs from carbohydrates. More like 30% and that is on a day when I'm working out for a few hours. You do need carbs for energy but.... there is another group that provides your body some energy as well. Lipids. Fats, also known as lipids provide energy too. You just burn more fat at a resting state than you do with carbs. You use your carbs for that vigorous activity. Fats take more time to digest than carbs. When you are working out hardcore, your body wants energy right now right now.

Those who are on a Paleo diet mostly use their fats for energy, but also some carbs from vegetables.

So carbs or no carbs before running?
Now that you know more information about carbs and why they are important for the body, what is your take on them?

I feel as long as you aren't eating a bunch of Twinkies and little Debbie's, and you are burning off the calories you need to to stay physically fit, which means balancing out your calories and working out when on a regular basis, then eat those carbohydrates. Put them to good use when you are out there running because you know carbs burn faster, especially when you are running at a more vigorous level.


Before a run, depending on how long I go, I usually eat a piece of whole wheat toast with all natural peanut butter (I'll do a post about all natural peanut butter vs. the usual that most people buy) and a banana with ground flax on top.

Ooey Gooey Marshmellow Cereal Bars

1 Cup of Fat Free Marshmellow Creme
1 1/2 Cups of Honey Nut Cherrios
1/4 Cup of Fiber One 80 calorie chocolate cereal (My favorite!)
3 Tbsp of Chia seeds
1/4 cup of mini semi-sweet chocolate chips

These things are so delicious! I'm having a hard time ignoring them when I go into the kitchen, but they are on the healthier side. Can you believe they are around 60 calories each bar?? Yep! believe it. Depending on which cereals you choose to mix in with the marshmallow creme, you can either fill these babies up with extra calories OR go on the lighter side. Try to find cereals that have added nutrients and fiber. One of my favorites is Fiber One 80 calorie chocolate cereal. Whew that was a mouth full.

When I choose a cereal, I try to find a brand with the most fiber and other important vitamins & minerals. I chose Honey Nut Cheerios... because who doesn't like these things? Plus you can never go wrong when making these bars with them.

You want to pour the cereal in a medium size bowl and spoon out the creme to mix in. It helps to stick the bowl in the microwave for about 20 seconds. Mix the rest of the ingredients together until everything is ooey gooey.

Then wet your hands with cold water to help prevent the bars from sticking to them. I formed little semi rectangular shaped bars and placed them in a container. The bars will get harder the longer they sit and they won't fall apart as easy.

                     

                                                                                                           

 

Every wonder why some Rice Crispy Treats slowly fall while eating them? That is because they are fresh. They didn't stay on the shelf for very long. But those things are loaded with processed ingredients, added sugar, and oils. That is what gives them such a long shelf life. You have to be careful of those snack cakes that you buy in the boxes. They last years on the shelf, think about what they do to your body.

What kind of cereals will you choose? Be creative and decorative! Make them for a party or just a late night snack with some popcorn ;) mmm... that sounds good right now.

Very Berry Whole Wheat Pancakes! No Butter, oil, or sugar

         Hey guys! Sunday morning pancakes are the best way to start out the day, especially when you can eat as many as you want without the guilt.
          Before I share this recipe, I want you to know that it is okay to eat unhealthy food... sometimes. The point is to eat in moderation. You have to allow yourself some leeway. If you deprive yourself, you are more likely to binge eat and we definitely don't want that. 
          Don't think that I cut out fast food, butter, oils and sugar altogether. I eat these of foods in moderation, and I replace them with healthier substitutions. In my future posts, you will see me use avocados instead of butter when baking, or Agave Nectar instead of syrup. I don't expect you to eat the same foods I do; I just want to share my clean eating tips for those interested in eating a healthier, non processed diet. I want you to experiment in the kitchen, start cooking or baking and try to find delicious, healthy recipes of you own. Don't eat less, just pick healthier food :) 
           Now back to the pancakes! This morning after my coffee, (also, I'm a coffee addict) I searched my pantry for something to make for breakfast. I was running low on food and I really needed to make a trip to the store, but I found a few items to make Very Berry Whole Wheat Pancakes.

You will need: 
2 Cups of 100% whole wheat flour
1/4 Tsp. of baking soda
1/4 Tsp. of baking powder
1/2 Tsp. of salt
1 Tsp. of vanilla extract
1/2 cup of unsweetened all natural applesauce
3 egg whites
1 cup of skim milk
1 cup of water (If you like thicker pancakes, use less water. Whole wheat flour tends to make them dryer so I add more water).
1/2 cup of sliced strawberries (I used frozen)
Blueberries plopped on top of the batter on the pan

Sometimes I mix in the blueberries, but it can thicken the batter and it turns the pancakes blue. This time I just put them on top of the batter before I flipped em' over.
Make sure you spray the pancake griddle or pan with non-stick cooking spray.

Instead of syrup, I topped my cakes with low-fat vanilla yogurt and a handful of crushed walnuts. I then drizzled Agave Nectar over them. I couldn't help but be proud of this breakfast considering I was still half asleep, but I was starving!