Top 5 Healthy Springtime Tips

Even though spring has barely sprung outside, the spring semester is coming to an end. Tomorrow is my last day of class for the semester! Thankfully I don’t have any final exams, just one presentation on Wednesday and then I will no longer say that I am in school and working at the hospital at the same time. Now I’m taking a week of rest and relaxation until I hit the books again to start studying for my RD board exams (it makes me nervous just thinking about it!).

Since we are well into spring, I thought I would just share some of my 5 favorite things to do in the spring to stay healthy and happy!

1. Go outside! I know the cold weather is still lingering (especially up here in Cleveland), but getting fresh air and sunlight has been found to increase energy, decrease stress, improve digestion, and give your immune system a boost. Going for a walk is a great way to try to hit your 10,000 steps for the day and soak up some vitamin D.
2. Clean! Throwing out all the unnecessary stuff in your house/apartment/room has some surprising benefits. Living in a clean and uncluttered space decreases stress levels and makes you more productive. Not to mention, people who live in clean spaces are more likely to eat healthy, and cleaning can be a bit of a workout 😉
3. Check out a farmers market! The growing season is in full swing and farmers markets are the perfect for stocking up on produce. They are a great way to try out a new fruit or vegetable, see what is in season, and support local farmers. Plus you get the great to know exactly where your food came from and how it was grown.
4. Socialize! The longer days and rooftop restaurants & bars are the perfect excuse to spend time with friends and family. Spending time talking with other people can boost mental health and reduce your risk for dementia.
5. This is a big one…get ready…Put your phone down! It is so easy to get caught up in the virtual world of work and social media that it can be hard to disconnect (I’m guilty of it too), but try to unplug for at least an hour every day. Maybe put your phone in airplane mode an hour before bed, don’t check email or social media for at least an hour after you wake up, or leave your phone at home while you do my first four tips. It will help you be less distracted, more productive, more present, and you might even talk to someone and make a new friend.

Happy spring!

Healthy and Fast Meals with (almost) No Cooking Required

I’m not going to lie, I have slacked off a little (or a lot!) when it comes to cooking this year. Between school, work, trying new workout classes ;), and trying to get a decent amount of sleep, cooking just hasn’t been a priority. But don’t get me wrong, this doesn’t mean I’m having frozen meals or fast food – it just means my meals are a little more simple and don’t take much time to make.

Whether you are a student like me, a working professional, home taking care of kiddos, or have other responsibilities, time is always the number 1 excuse for not eating healthy, so today I thought I would share my tips and tricks for fast and easy, healthy meals.

1. Cook ahead of time – I typically only turn on my oven and stove one or two times a week. I’ll make some chicken, roast some veggies, brown some ground turkey, and cook some rice or quinoa. From start to finish, it usually takes me no more than an hour. I keep everything in separate containers in the fridge so it’s ready when I get home from a long day at work.

2. Build a meal – Now that you have all the food is cooked and ready to be eaten, all you have to do is put it together. Think of it like an assembly line…add some rice, chicken, broccoli, and sauce to a bowl, pop it in the microwave and voila, dinner is served.

3. Oh, wait – there is no step three 😉 It is so easy there are only two steps! See, no excuses!!

Here is a little cheat sheet for building a healthy meal:

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  • Tricks if you are really short on time:
    Choose canned tuna, buy a pre-baked chicken, or try canned beans which don’t require cooking for your protein sources
  • Use frozen veggies that you can steam in the microwave – no baking or chopping required.

Now that you have the “recipe” to build your own healthy meal, I thought I would share some of my favorites. Some might sound strange, but I promise they are tasty! Also, lots are vegetarian since I was experimenting with being a vegetarian for a month.

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No excuses now! What are your favorite meals to build?

Internship Update: Finally Time for Clinical

Last Friday marked a very exciting day…the last day of my food service rotations in my Internship. After 2 long weeks in the kitchen cutting fruit and making sandwiches, 1 week in the storeroom and purchasing, and 3 weeks working with a patient meal service manager, I am finally on to my clinical rotations!

As much as I don’t enjoy food service and could never see myself working in the field, I did have some valuable experiences. I learned just about everything there is to know about what patients can order, how patients order, where their food comes from, how it gets to them, and everything in between. As a dietitian, I can definitely see why it might be important to know what options the patients have while they are in the hospital.

Having my food service rotations first gives me good background knowledge on how the nutrition and dietary departments run, and I think I am well equipped to give patients meal recommendations based on their individual diet needs. I guess that I one perk of getting food service out of the way at the beginning (and I am glad I never have to put on another hair net again!).

Now, I have just finished day 2 of my clinical orientation. Day 1 was learning a lot about the electronic medical record and how the healthcare system works, but I am quickly getting the hang of it. My preceptor covers telemetry, general medicine, and adult cystic fibrosis floors so I have seen quite the variety of patients so far. I got to do my first note on my own today, and diagnosed a patient with moderate malnutrition. The patient’s doctor agreed with my diagnosis, which means the hospital gets reimbursed for my patient visit. I also feel very official (and old/not smart enough) wearing my white lab coat around 😉

That is pretty much all that is going on in the hospital. October is my busiest month with class work so I have been a busy beaver working on all my assignments every day after work. That unfortunately leaves me little time for any new recipes, but I have been enjoying a super simple (and of course, healthy) spaghetti squash bowl for dinner. I just mix spaghetti squash, steamed broccoli, peas, and chicken or ground turkey with some pasta sauce and wah lah… dinner is served.

Internship Status: Week 9/49

The Westside Market

IMG_9990Ever since my freshman year of undergrad, making a trip to the Westside market in Ohio City, Cleveland (a big market where you can find everything from fruits and vegetables to honey, meat, cheese, and bread) has always been an exciting adventure. A few times every year, my friends and I would wake up early on a Saturday morning and head over to the market to indulge in some fresh fruit that we could never find in the dining halls. Strangely enough, I have now lived just a 5-minute drive from the market for the past 2 months and haven’t had a chance to go yet.

Saturday morning I decided to change that. Last week in class we had a discussion about different cultural fruits and vegetables, which got me wanting to eat some exotic fruits that I wouldn’t buy on a regular basis. So, Saturday morning my alarm went off at 6:30am (yes, I love fruits and veggies that much) and headed to the market before it got too crowded and overwhelming.

I gave myself a $20 limit otherwise my entire paycheck could have quickly disappeared. With my 20, I got 2 mangos, 2 spaghetti squashes, strawberries, blackberries, bananas, a pomegranate, and a carton of eggs (and I had some change to spare). Not bad if you ask me.

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I found that not only is it a bit cheaper to get produce at the market, but it is also so much more exciting. Seeing all the bright colored fruits and vegetables lined up makes you want to buy all of them! So if you are having trouble motivating to buy (or eat) your fruits and veggies, maybe going to a farmers market can help. It creates a change of pace and scenery that can make you more excited about eating those fruits and veggies.

If farmers markets aren’t your thing, try going to a different grocery store than usual. We often get stuck in a routine of going to the same store, walking through it in the same direction, and buying the same products, but going to new places and seeing foods presented in different ways can change the way you think about them…hopefully for the better! Even if its not fruits and vegetables, changing up anything in your diet provides variety meaning different vitamins and minerals you maybe weren’t getting before. Win!

Lemon Chia Muffins

Two years in the books! I am not quite sure what I expected when I started blogging, but I never imagined that I would keep it up for this long (I honestly thought it might be one of those novelties that is cool at first but wears off). Either way, I have really enjoyed writing about my food and nutrition experiences.

Just like last year, I thought I would share healthy and lemony recipe to celebrate: Lemon Chia Muffins. Testing out this recipe was just a little more exciting than any other recipe I’ve made. Why, you ask? Because it was the very first thing I ever cooked/baked in my very own apartment! Technically my Blogiversary is August 1, but I was a little busy moving back to Cleveland. There are lots of “firsts” for me this month: first apartment, first day of my Dietetic Internship, and first day of grad school so I am sure I will have lots to share.

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Anyways, back to the muffins. They are packed with tons of nutrients that you wouldn’t find in your typical sugar-filled muffins. The whole wheat flour provides more protein, fiber, iron, and magnesium than white flour. That being said, baking with whole wheat flour makes cakes and muffins a lot more dense and chewy (I thought these tasted great with this texture but it is not your typical crumbly muffin). The chia seeds also pack in some fiber and the Greek yogurt adds protein and calcium.

Each muffin comes in at about 140 calories, only 1g of fat, and 6g of protein (that’s the same as 1-2 egg whites- but tastes much better!).

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Kodiak Cakes

Since school is out and I have plenty of time in the mornings to make a big breakfast, I thought I would share one of my favorite grocery finds: Kodiak cakes.

Kodiak Cakes is a company that makes all sorts of pancake & waffle mixes, dessert mixes, oatmeals and granolas. While I haven’t tried many of the products, the two pancakes and waffle mixes I have tried are delicious!Screen Shot 2017-05-10 at 11.35.10 PM

The two I have tried are the Protein Packed Flapjack Mix and the Protein Packed Peanut Butter Flapjack Mix. Why Kodiak Cakes over the other pancake mixes?

  • The protein packed kind I buy has 14g of protein per serving!
  • The mix only has whole wheat grains (including whole grain wheat flour and whole grain oat flour).
  • I can read and pronounce every single ingredient in the mix (and there are only 7 of them).
  • There is no bleached white flour or artificial additives in the mix.
  • They only have 3g of sugar per serving.

In order to have a healthy and balanced meal, we need a mix of carbohydrates, protein, and fat at each meal. Because pancakes are typically all carbs, they can get a bad wrap for being too much like dessert for breakfast. That is why I love this protein packed mix. It takes care of the protein that is typically missing in pancakes.

Now, since Kodiak Cakes has our carb and protein needs covered, all we need is a little healthy fat. That’s where I turn to my beloved nut butter collection. Just drizzle some nut butter on your pancakes and you are good to go with a balanced breakfast.

Still aren’t convinced these pancakes can be healthy?

Lets take oatmeal, for example. Many times, the little instant packets of oatmeal have just as many (if not more) carbs than a serving of regular pancakes mix, with no fat or protein. We often make oatmeal out to be some much healthier than pancakes when really they have almost the exact same nutrients (almost all carbs).

I will say that oatmeal typically has more fiber than regular, white flour pancakes, but neither makes for a very balanced meal because there is no fat or protein. Now, oatmeal can be made into a balanced meal by added protein (egg whites or greek yogurt) and healthy fat (nut butter, flax seeds, chia seeds, almonds, etc.) just the same way that protein and fat can be added to pancakes.

My point is that we just have to be aware of what is in our food. Oatmeal may seem healthier than pancakes, but they are really quite similar. By adding protein and fat to either oatmeal or pancakes, you will have equally healthy and balanced meals.

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My Protein Packed Kodiak Cakes with banana slices and cashew butter

I happen to love mixing up my typical morning oatmeal with a big plate of pancakes every now and then so I always turn to my Protein Packed Kodiak Cakes for a balanced breakfast.

Want more info on Kodiak Cakes? http://www.kodiakcakes.com/

Bowls

If you haven’t noticed, bowls are one of the biggest food trends right now. Buddha bowls, poke bowls, acai bowls… they are everywhere!

Last week I checked out a new restaurant in Cleveland called Rebol. Guess what they serve?? You got it—bowls! They are 100% nonGMO, organic when possible, don’t use any refined sugar, and only cook with avocado, coconut, and olive oils. You can see why I had to try it :).

Anyways, I got a chicken bowl with zucchini noodles, corn salsa, cauliflower & bok choy, apricot ginger honey mustard, cashews, and toasted sesame. It sounds like a strange combination, but it was delicious. They use lots of bold spices to make the food super flavorful. It just goes to show that healthy food doesn’t taste bad (contrary to what some people believe).

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This week I decided to jump on the “bowl” train and make my own at home. Since I move out of my apartment in about a week I have been trying to use the ingredients I have instead of buying more food. I put my cooking skills to the test and was trying to use up some quinoa and BBQ sauce. I think my hours in the kitchen are starting to pay off because my bowl turned out super yummy…so yummy that I have made it for dinner every day this week.

Here’s how to make my BBQ Chicken Quinoa Bowl:

  • Grab a bowl
  • Add about ½ cup cooked quinoa
  • Toss in 3-4oz of shredded baked chicken breast
  • Throw in a handful of broccoli
  • Drizzle on about 1 Tbsp of BBQ sauce (try to choose one that is low in sugar!)
  • Top it off with a fried egg
  • Mix it up and enjoy!

Since I wanted this every night for dinner, I ended up making a bunch of quinoa, baking two big chicken breasts, and steaming a large head of broccoli all on Monday so each night all I had to do was assemble to bowl. No excuses for not eating healthy because it literally takes 2 minutes to put this bowl together, pop it in the microwave, and then add a fried egg.

*Note: I just baked my chicken completely plain because I knew I was going to add BBQ sauce to the bowl but feel free to add any more spices you like.

Give it a try and let me know what you think!

Dana

P.S. I officially took my last final exam on Wednesday so I am officially done with undergrad! T-9 days until graduation.