Just Call Me Fruity Monster

ADA’s Tip of the Day:

Treat Yourself and Your Health with Fruit

Fruit not only makes for a great snack, but it can also satisfy a sweet tooth. Try these tips to add the recommended 2 cups of fruit daily to your eating plan.

• Start your day by topping your cereal or whole-grain waffles or pancakes with sliced fruit or berries.
  
• Add fruit to salads to boost nutrition and add texture and taste. Add orange slices or strawberries to spinach salads or toss grapes into a mixed green salad.
  
• For dessert, add sliced bananas, berries or peaches to non-fat yogurt or as a topper on angel food cake.
  
• Dried fruit makes a handy snack and can be equally as nutritious as fresh. However, be mindful of serving sizes.
  
• Get saucy with fruit: Puree berries, apples, peaches or pears to serve as a thick, sweet sauce on grilled or broiled seafood or poultry, or drizzle over pancakes, French toast or waffles.

Juices also can count toward your recommended daily amount of fruits, but check the package label to be sure it says 100-percent fruit juice. Also, remember that fresh fruit provides fiber, which will make you feel fuller for longer.

For videos, tips, games and other resources to help you "Eat Right with Color," visit www.eatright.org/nnm.

Produced by ADA's Strategic Communications Team

Just wanted to make sure you realized I was getting these tips directly from the ADA website – I’m not taking credit for writing these excellent tips!

Yesterday I definitely hit the mark with all the fruit I had. Lets count:

1 – Banana

 

2 – Strawberries

3 – Blueberries

4 – Plum

5 – Apple

I ate 5 different fruits yesterday! Just call me Fruity Monster :) Color of the day appears to be red though.

Today I didn’t quite hit the mark for fruit but I do have to say that green was my color for the day. Spinach, Cucumber, Broccoli. Throw in an Orange bell pepper for good measure!

And in other news, I’m back in NY for “spring break.” I’ve still got some assignment to complete which I’m going to do right now……

Eat Right With Color

So I forgot to mention this is yesterday’s post but the theme of National Nutrition Month this year is “Eat Right with Color.”  In essence, it means load your plate up with lots of colorful fruits and vegetables!

The ADA has provided some great information to start out theme for this month: 

“Research is uncovering the benefits of pigment-related phytonutrients — and the colorful fruits and vegetables that supply them. Different foods add a variety of color, texture, shape and flavor to meals and snacks, as well as different nutrients and phytonutrients. Vary the color on your plate to provide a festive and nutritious meal.

Green: avocados, apples, grapes, honeydew, melons, kiwi, limes, artichokes, asparagus, broccoli, green beans, green peppers and leafy greens such as spinach
Orange and deep yellow: apricots, cantaloupe, grapefruits, mangos, papayas, peaches, pineapples, carrots, yellow peppers, yellow corn and sweet potatoes
Purple and blue: blackberries, blueberries, plums, raisins, eggplant, purple cabbage and purple-fleshed potatoes
Red: cherries, cranberries, pomegranate, red/pink grape fruit, red grapes, watermelon, beets, red onions, red peppers, rhubarb and tomatoes
White, tan and brown: bananas, brown pears, dates, white peaches, cauliflower, mushrooms, onions, parsnips, turnips, white-fleshed potatoes and white corn.

For videos, tips, games and other resources to help you eat healthfully this National Nutrition Month, visit www.eatright.org/nnm.”

 

How have I eaten with color?

Another Chipotle Veggie Bowl

Salad at La Hacienda (I didn’t eat the fried tortilla bowl)

OIAJ with grapefruit

School snacks – Banana, Apple, Vitatop, String cheese, Almonds

Oatmeal with Banana (mashed in so you can’t see it), Strawberries, Blueberries, and Almonds

 

How are you eating with color?

 

And because I somehow got a day behind already, here is the tip the website provides today:

“This March, celebrate National Nutrition Month by brightening up your salad with colorful additions. Here are ideas for creating a flavorful and nutritious salad:

• Leafy Greens such as arugula, green or red leaf lettuce, mixed greens, romaine or spinach provide a healthy base for salads.
• Vegetables add texture, color and nutrients. Try artichoke hearts, bean sprouts, beets, bell peppers, carrots, radishes, tomatoes or water chestnuts.
• Fruits such as dried cranberries or apricots, apple, blueberries, mandarin oranges, raisins and strawberries add flavor and liven up any salad.
• Beans such as black beans, chickpeas, edamame, kidney beans, or navy or white beans add nutrients such as protein.
• Extras can also be sprinkled onto the salad, including cheese (blue cheese, cheddar, feta, mozzarella) and nuts (almonds, cashews, peanuts, pecans, walnuts).”

 

On the fitness front, I’ve decided I don’t like running around Boston. I brought all my running gear to campus with me yesterday to go between tutoring and class but I just did not enjoy running on the streets with all those people. At least I gave it a shot though and squeezed a quick 2 miles.

Have a happy Wednesday!

It’s finally here – National Nutrition Month!

March is here which means it is now officially National Nutrition Month. I’ll probably be blogging more frequently this month, as well as providing a lot of information from the ADA (that’s the American Dietetic Association). Like right about now.

The ADA website has a ton of information, they even have a tip of the day which I think is great. Today’s tip of the day:

Flavor Your Meals without Salt

Eating too much salt is linked to high blood pressure and many Americans eat more than the recommended amount of salt. If you're having trouble shaking the salt habit, here are a few ideas to give your food a flavor lift without adding salt:

• Adding chili peppers or hot pepper sauces can spice up any meal.
• Add a spark of flavor to sauces, soups and salads with vinegar, such as herbed, balsamic, wine or rice vinegars.
• Add a salt-free herbal blend.

And for added benefit, an ADA video “Cutting Back on Salt in Your Diet”

 

Visit www.eatright.org for more!

It’s a busy week for me too. Last week before “spring break” if you want to call it that. The next 10 or so weeks of the semester are going to be complete insanity between getting work done for school and extra-curricular activities and life in general. Stay tuned for a wild ride!

Hello World, It’s Marina Del Ray

I have no explanation for that title. It’s just stuck in my head and I love the Little Mermaid (it’s from the prequel: Ariel’s Beginning). Just that sort of day I guess :)

The other day I was in the mood for cookies but couldn’t decide on what I wanted to make. I ended up throwing many many things together ending up with Whole Wheat, Banana, Almond Butter, Oatmeal, Chocolate Chip cookies. They were good (gone in about 2 days!) but not quite cookie-like enough to share the recipe. Just a pic.

I’ve enjoyed a wide range of breakfast over the past few days. Trying to switch it up a little as well as have fun with the various type of fruit we got this week.

Banana Apple Oats with Almond Butter

Egg in a Basket and Grapefruit

Cocoa Banana Oats topped with Strawberries and Almonds

Spinach and Feta Omelet, Whole Wheat Toast, Banana and Strawberry Fruit Salad, Coffee (!)

And just for kicks, a closer look.

Something about my omelet was just perfect today and I inhaled it. Maybe it was the addition of feta (which I haven’t done in a while) or maybe it’s because I bought organic eggs for the first time. Either way, I think it was gone in a minute flat. hehehe.

Lunches have been pretty soupy again lately. I just love soup! Current favorites:

Lentil

Tomato

Oh and that little pear and tortilla combo I’ve got going on the side there? That is amazing.

TJ’s whole grain tortilla filled with a few slices of pear and 4 Italian Cheese mix. Drool.

So FYI, the weather in New England sucks again. I tried going out for a run the other day when there was no precipitation but it was so cold that my nose was running the whole time and I got a major headache (the cold does that to me for some reason). I only did 2.25 miles and walked a lot. The good news though is that I may be signing up for another 5k! Right now I’m registered for one on May 15th back home but there is 1 near Raf’s grandparent’s house on May 1 that I’m considering. Simmons Nutrition Liaison is also sponsoring an “Almost 5k” on April 30th which I might as well do to but registration isn’t open yet. So that will be 3 in just about 2 weeks time. Go me :)

Heading out to Worcester this afternoon for more thesis research. Yay for working on the weekend LOL.

Questions: Who immediately knew what movie I was quoting in my title? Or who else is just a big fan of The Little Mermaid? Have a different favorite Disney movie?

A, B, C, Easy as 1, 2, 3

I’m jumping on the bandwagon since I thought this was a pretty good way to get to know some fun things about people.

A.   Age: 23

B.   Bed size: Queen at both houses

C.   Chore you hate: I used to hate chores a lot more than I do now.  In fact I don’t mind doing the laundry or dishes anymore. Hello Susie Homemaker!

D.   Dogs: I’ve grown up with dogs my whole life.  Currently, I just have one – Lena, a soon to be 3 year old black lab.

E.   Essential start to your day: Sadly, checking my email :(

F.  Favorite color: Pink, both hot and light

G.  Gold or silver: Usually silver, or white gold

H.  Height: 5’ 3.5”

I.   Instruments you play: I played the trumpet from 5th-12th grade. Sometimes I miss it…

J.  Job title: Student

K.  Kids: Planning on a brood :)

L.  Live: Grew up in upstate NY, lived in Worcester MA for undergrad, and have now been in Boston for about 2 years for grad school. Most likely moving to D.C. in the future as well!

M. Mom’s name: Tammy

N.  Nicknames: Chrissy

O.  Overnight hospital stays: Well I broke my leg when I was 2. Don’t remember it though but I’m guessing I was there overnight 

P.  Pet peeve: When someone stops the microwave before it’s done and you seeing the blinking “9” seconds forever. Just press CLEAR!

Q.  Quote from a movie: And Shepherds we shall be, For thee, my Lord, for thee. Power hath descended forth from Thy hand, Our feet may swiftly carry out Thy commands. So we shall flow a river forth to Thee, And teeming with souls shall it ever be. In Nomeni Patri Et Fili Spiritus Sancti.

R.  Righty or Lefty: Righty.

S.   Siblings: Two older brothers: Brian (30) and Mike (27)

T.   Time you wake up: That’s extremely variable but I set the alarm between 8:30-9:30 during the week.

U.   Underwear: Vicky’s Secret.

V.    Vegetables you dislike: Peas, Kale (*gasp* hehe)

W.   What makes you run late: Sleeping

X.    X-rays you’ve had: Leg when I was 2. Like I said, it was broken. And dental ones of course.

Y.    Yummy food you make: That’s debatable, depends on who you ask :) I’m a big fan of breakfasts though. 

Z.     Zoo animal favorite: Leopard, or Tiger. I’m a big fan of wild cats!

 

Hope you enjoyed getting to know a little bit about me :)

3 C’s – Cereal, Chipotle, & Crockpot Chili

During this low-key weekend I discovered a fabulous food combination.

• Multigrain Cheerios
• Uncle Sam Original Cereal
• Berries of some variety

Example 1:

Example 2:

Simple but delicious.

Yesterday I also got Chipotle which I haven’t had in a very long time. I love how fresh everything is there. You can’t tell by the mound but I got a monstrous salad with -

• Lettuce
• “Fajita Veggies” = onions and peppers
• Black Beans
• Fresh Salsa
• Guacamole
• Cheese

Unfortunately my sweet tooth hit hard last night and I devoured a bunch of valentine’s hershey kisses. I’m giving up chocolate again for lent this year and that starts soon so I’m just getting my fill now :)

I ended up having to bring Raf to the airport early this morning and couldn’t go back to sleep by the time I got back at like 7:30AM. That resulted in me falling asleep on the couch this afternoon for a couple hours though.  I really dislike when that happens. Feels like a waste of time…

Now I bring to you the delicious vegetarian chili I decided to make today.  When I was driving back from the airport in the snow, I thought it would be the perfect day for a crockpot meal. It was so cold out!  So I chop chop chopped away this morning -  a couple onions, a couple green peppers, a red pepper, some garlic, couple cans of kidney beans, a can of black beans, a couple cans of diced tomatoes, and some seasoning packets.

Over some brown rice and add a dollap of plain Chobani.

 

I’m contemplating watching the Amanda Knox movie on Lifetime tonight. Anyone else planning on watching it?

Beautiful Days (cue U2)

The weather was just B-E-A-U-TIFUL yesterday and today. Loved it. So excited for Spring.  Ya know what else I’ve been loving again? Oatmeal. I rocked it the past two days plus I’m thinking more to come tomorrow.

• 1/3 cup oats, 2/3 cup skim milk, 1/2 chopped apple, cinnamon, 1 scoop protein powder, 1/2 cup blueberries, 1 tbsp almond butter

I enjoyed it with much needed coffee as well. :) And before I let homework ruin the rest of the day, I went out for a glorious run. A wonderful, amazing, can’t believe how much I missed it, it’s been 2 months (!) run.  I’m still slow but guess how much I care.  Plus I’m sure all the ice jumping, climbing, sliding, and skating I did affected my time ;)

Yeah and bump that distance up to 4.75 miles roughly. Somehow it was calculating time but not distance for a while until I looked down and noticed. I think it’s because I turned it on while inside? Should probably read the manual instead of the quick guide for this thing.  I also assure you that my face was as pink as the hot pink running shirt I was wearing. I put too many layers on :(

Lunch was another meal that I’ve been having kind of frequently. The new egg sandwich:

 

• Sandwich thin – hummus on one side, laughing cow wedge on the other, spinach, and an egg sprinkled with basil. Red pepper strips on the side.

One of my homework assignments yesterday involved discussion about stages of change (a frequent topic in my classes) and what we think would be the most frustrating (for you, the dietitian) stage a client/patient could be in. I chose precontemplation because the person might be really sick and not even realize how bad it is and isn’t ready to make a change in their diet.  It was frustrating just thinking about it, let alone actually being in the situation!

Dinner was also delicious might I add.

• Cumin-rubbed salmon, asparagus, brown rice and beans

I had a really high protein intake yesterday compared to a lot of days recently! Just noticing………

Raf and I (and some friends) ended up going out to see Paul Van Dyke at Club Royale. It was a long night since I’m not really into trance/techno/house etc. and was followed up by Mcdonalds at 1:30AM. Yeah I went there. Deal with it ;)

It was rough getting up after only about 5.5 hours of sleep but I managed with 2 cups of coffee.  My super long day involved sitting at the nutrition table at Simmons Heart Healthy Fair followed by surveying customers at the Big Y in Walpole.  By the time I got home I just wanted to relax and got carried away reading the latest issue of Today’s Dietitian. I felt like such a dork when I got excited about a big article on fiber. Yup, I’m in the right profession! :)

Since I really only snacked on fruit and a larabar for “lunch” and was starving when I got back tonight, I threw together the quickest supper – pasta.

• Penne (Barilla PLUS) with spinach, pinto beans, tomato sauce (no salt added!), and a sprinkle of mozzarella since we are out of parmesan. mix it up.

Last thing – a bunch of you have asked how P90X is going and how I’m liking it. It’s going pretty well. I’ve gotten used to most of the routines by now.  I’m doing the “Lean” version but I don’t really notice myself getting leaner. I do notice an increase in flexibility which is really one of my main goals so I’m very happy with that.  I like that having the schedule keeps me pretty accountable for getting in some sort of workout each day. I can be pretty lazy ;) so it’s a nice push. Are you other P90Xers liking it as well?

Did you have beautiful days to enjoy? Do anything fun? Share anything! Hope you have a great weekend!