Author: Lauren

Don’t let traveling de-rail your diet!

This weekend, my family and I were supposed to fly to Wilmington, North Carolina from New York and I was super excited to blog about the healthy choices available in airports for travelers.  However, due to inclement weather, at the last minute, our flight was cancelled!  We decided to make the drive to Wilmington instead, and so, I decided to blog about healthy choices for road trips!  Road trips can be long and boring, so the last thing you want is to feel gross and bloated from fatty, greasy, salty snacks.

If possible, I suggest starting with a quick workout before a long trip.  Since you’ll spend the majority of the day sitting, it’s a good idea to start your day off with some movement.  In addition to this, when you’re at a rest stop, take a quick walk around just to get a couple of extra steps in.  Since we weren’t leaving until 7:30 AM, I was able to get up early and get a 4 mile run in to help me wake up and get me feeling energized for the trip.

Before we left, I made sure I was prepared with my water cup filled (and a few extra water bottles on the side) and a much needed iced coffee.  Of course, since we were on Long Island, home of the best bagels ever, we made a stop at a bagel store for some delicious fuel before we left.  I got a whole wheat bagel, scooped out, with grilled chicken, lettuce and brown mustard.  This provided me with a good mix of carbohydrates and protein post run.  Getting the bagel scooped out is an easy way to decrease the calorie count while still being able to enjoy a bagel.  I ate half when we got on the road and had the other half a few hours later.

I also packed a few snacks for the road.Normally I would have a whole drives worth of snacks planned for the 12+ hour trip, but since we only had a few hours to prepare, I had to throw together a few things on the fly.  I made sure my snacks included whole grains, protein, and healthy fats to help keep me satisfied throughout the trip.  Throughout the trip, I had a serving of pistachios and a serving of chick peas to hold me over between my meals.  When planning for car snacks, choose things that are easy to eat, with minimal clean up.  Popcorn is a quick, low calorie, whole grain.  Nuts and seeds have protein and healthy fats to help you feel full.  You can eat them plain, or include them in a homemade trail mix.  Try one with a cereal like chex or cheerios, nuts, dried fruit and dark chocolate chips.  If you bring a cooler, part skim string cheese with whole grain crackers, yogurt with granola or hummus and veggies are great snack ideas.

When lunch time came around, we decided to stop at Panera.  I chose to order a you pick two. The greek salad, with dressing on the side so I could add only the amount that I wanted, and the black bean soup with a whole grain roll was the perfect choice.  This allowed me to have a complete meal with protein, veggies and carbohydrates.

Since my parents always have an array of healthy snacks in the house, it was easy for me to grab a few snacks for the trip.  I know not everyone has that option, so I did some healthy snack searching while on the road for all of you!

Grab a package of hardboiled eggs or yogurt for a dose of protein.  Steer clear of yogurt with fruit or on the bottom or pre-maid parfaits as they may be packed with added sugar and unnecessary calories.  Instead, make your own parfait with fresh fruit, 1/4 cup of low sugar granola.  Looking for some fruits and veggies?  I found plenty of pre-sliced options and even some whole fruit stands.  Some vegetables even came in small platters with hummus, a great protein source, for a snack with multiple food groups.  If you can’t find a platter with hummus included, look for the snack size hummus cups and dip veggies or whole grain crackers into the hummus instead of pretzels.  Pre-packed, salt free nuts are a great combination of healthy fats and protein to help keep you feeling satisfied.  In addition to those, there are always granola bars.  My new favorites are NuGo’s Fiber D’lish bars, full of fiber and whole grains to keep you full and sweetened with fruit juice!

Overall, it was a long, but great trip! I was prepared with healthy snacks and never let myself get too hungry, which allowed me to stay on track with my healthy eating and feel great the whole ride down!

Peanut Butter Chocolate Banana Protein Smoothie

Ingredient

• 1 cup unsweetened vanilla almond milk
• 2 scoops EAS Lean 15 Chocolate Fudge Protein Powder
• 1 tablespoon natural peanut butter
• 1 6-inch banana
• Handful of ice

Directions

• Add all ingredients to blender and blend until smooth.

I’m a morning person, so most of my mornings start with a workout at the gym before I leave for work. I get up at 4:30 AM, get to the gym by 5 and usually spend about 1 hour and 15 minutes there. This leaves me with about 45 minutes to get myself ready and out the door. I don’t want to get up any earlier and I can’t cut my routine any shorter, so I’m always looking for easy ways to throw breakfast together to eat while I’m getting ready or take with me out the door. Thank god I’m a smoothie lover (and that I got a NutriBullet for my last birthday) because they are perfect for people on the go, like me!

Since peanut butter and chocolate are my two favorite things to eat, this is my go to smoothie! The NutriBullet is great to use for smoothies, because it blends everything so perfectly. I always start with pouring the almond milk into the cup first, so that the other ingredients don’t stick to the bottom. I’m a huge fan of unsweetened vanilla almond milk, it’s a great liquid to add to my smoothies without adding a bunch of calories, especially if I’m getting my protein from other sources. For the protein powder, you can use any chocolate flavored one that you like. I use EAS Lean 15 because I enjoy the taste, it’s low in calories and sugar and whey is high quality protein. For some additional protein to rebuild my muscles, I use peanut butter. I always choose natural peanut butter because the only ingredients are peanuts and sea salt. Finally, I add a banana in as my serving of fruit and for some additional carbohydrates to fuel my body post workout. I always add a handful of ice to make it a bit more frothy.

This smoothie is a delicious way to get a good, quick mix of carbs, protein and fat after my morning workout!

Nutrition Facts

Calories: 320; Fat: 11.89 g; Carbohydrate: 38.57 g; Protein: 21.1 g

When people ask me why I became a dietitian, my response is usually “because I love eating well and exercising and I wanted my career to be something I loved doing”.  As a dietitian, I get to help others, apply my nutrition knowledge to my every day life and work with patients on a daily basis to help them lead healthier, happier lives.  I love what I do and I love sharing information about healthy, wholesome food with the world!

For Registered Dietitian Nutritionist Day, I wanted to share some information with you all about how to become a dietitian AND share my personal story as well!

There are two different pathways to become a Registered Dietitian Nutritionist:

• Enroll in a Coordinated Program
  • These programs combine classroom and supervised practical experience
  • These programs are bachelor’s or graduate level

OR

• Enroll in a Didactic Program in Dietetics and obtain a Bachelor’s degree
  • These programs are dietitian coursework only
  • These programs are bachelor’s or graduate level

AND

• Complete a Dietetic Internship

THEN

• Pass the RD Exam!

For more information about specific programs and coursework needed visit The Academy of Nutrition and Dietetics website where they provide you with information about programs in each state.

My Journey to Become a Registered Dietitian Nutritionist

I started my journey as an undecided, confused freshman at Providence College.  I took a few different classes, but nothing stood out as something I would truly enjoy.  After a semester at Providence, I began looking into different schools and majors.  I remembered when I visited the University of Delaware in high school, I attended a presentation for their College of Health Sciences.  It fascinated me at the time, so I decided to look more into it.  After a bit of research, I decided Dietetics was the major for me and applied to the University of Delaware.  I was accepted (woo!) and started my sophomore year as Dietetics major.

Sophomore year was a whirlwind of science classes and introductory nutrition courses.  It was hard work, but a lot of fun!  My junior year, I applied for an administrative assistant position for a weight management program at a nearby hospital, Christiana Care Health System (CCHS).  I landed the job and my time in the world of community health began!  Senior year, I worked hard to complete my senior level nutrition classes and was fortunate enough to take a sports nutrition class, which I loved.  After 3 years, a large amount of schoolwork, and countless amazing memories, I graduated from the University of Delaware with my Bachelor of Science in Dietetics.

I applied for a Dietetic Internship during my senior year, but did not get matched.  The summer following my graduation, I continued to work for CCHS and added more skills and experience to my resume.  I took part in a sodium study run by CCHS and the University of Delaware by cooking meals for the participants of the study, as they had to eat specific meals to track their sodium intake.  I also taught nutrition to preschoolers as a part of our Get Fresh Club program.  I applied to Dietetic Internships again in the Fall and once again, did not match.  I have to admit that at this point I was feeling a bit discouraged, but I did not give up!  In November, I was promoted and became a Health Coach where I worked with uninsured individuals in Delaware to connect them to health care resources.  January arrived, and I applied for early decision to University of Delaware’s Dietetic Internship and finally I matched!!  What an awesome feeling that was!

I continued working full time for CCHS until the start of my internship.  At this time, I switched from a full time employee to what is known as a casual employee and worked part time while completing the internship.  As a casual employee, I assisted with rewriting the nutrition curriculum for the Cardiovascular Outreach Prevention Program, a program about heart health for teens and significant adults in their lives.  My first rotation was community, at the Food Bank of Delaware.  Here, I increased my community health knowledge and I learned how to counsel patients.  My second rotation was food service at the Wilmington Veterans Affairs Medical Center.  I spent a lot of time in the kitchen learning the ins and outs of food service, cooking with the chefs, and gaining management skills.  This is also where my passion for cooking began.  My third rotation was clinical, also at the Wilmington Veterans Affairs Medical Center.  I admit, I was very nervous about this rotation, but I did very well and learned a lot!  Finally, my fourth rotation was at A.I. Dupont Children’s Hospital where I gained experience in pediatric nutrition.

The summer following my internship, I increased my hours at my job, and taught the curriculum I helped re-write, and cooked lunch and dinner for the teens at Camp Fresh, an educational urban garden summer program for teens.  After a couple of months of intense study, I took the RD exam in July and passed!!!  I was so excited, I hugged the man who gave me my results at the testing center and then spent the whole weekend celebrating.

The best advice I can give to students is to never give up.  I am in a career that I absolutely love and I enjoy making a difference in the lives of others.  This would never have happened if I gave up after my first rejection.

If you are thinking of becoming a Registered Dietitian Nutritionist and have questions, feel free to reach out to me through the contact me page.

Who doesn’t love tacos?!  They are easy to make AND delicious. Plus, they are a recipe that you can add any of your favorite foods to!

These black bean tacos are chock full of protein and fiber. By sautéing your veggies in olive oil, you add a bit of healthy fat to your meal and the mango salsa provides you with some vitamin C and a dash of sweetness.

Mango Salsa

Ingredients

• 1 cup mango, chopped
• 1 cup tomato, chopped
• 1/3 cup red onion, chopped
• 2 tablespoons red wine vinegar

Directions

• Combine all ingredients in food processor and pulse until thoroughly mixed.

Black Bean Tacos

Servings: 4

Serving Size: 2 tacos

Ingredients

• 2 cups (about 1.5 15oz cans) black beans, drained and rinsed
• 1 red onion, large, sliced
• 3 green peppers, medium, sliced
• 1 tablespoon olive oil
• ¼ teaspoon garlic powder
• ¼ teaspoon onion powder
• Salt and pepper to taste
• Olive oil cooking spray
• 8 whole wheat flour tortillas

Directions

• Open each can of black beans and rinse. Set aside.
• Slice red onion and green peppers.
• Heat 1 tablespoon of olive oil on medium heat. Add red onion, green peppers, garlic and onion powder and sauté for 5 minutes or until onions are translucent.
• Spray a separate pan with cooking spray and heat for 1 minute. Place each tortilla on pan, one at a time, and heat for about 30 seconds on both sides.
• Place tortillas on a plate, top each with ¼ cup of black beans, onions, peppers and mango salsa.

Nutrition Facts

Calories: 362.5; Fat: 7.19 g; Carbohydrate: 18 g; Protein: 21.17 g

2016 has arrived and the “New Year, New Me” announcements are all around us. Have you made a resolution to become a happier, healthier you, but aren’t sure how to start? Do you make resolutions each year, but continue to be the same old you? Read on for six, easy to follow, resolutions to start your year off right, and since they’re easy to follow, you’ll actually be able to keep them going year round!

Get Moving

Get off that couch and get your exercise on! The U.S. Department of Health recommends that adults participate in 150 minutes of moderate-intensity aerobic physical activity weekly, with at least two days of muscle-strengthening activities to prevent disease.[1] Join a gym, go for a jog, attend a zumba class with a friend or find a workout you can do at home. Whatever you choose to do is fine, just start moving! Exercise can help with weight loss, improve the way you look, and releases endorphins, which initiate positive feelings in your body.[2] Research has found that those who are sedentary during the day, even if they exercise for an hour daily, are at greater health risk than those who are active during the day. If you have a sedentary job, try to move for at least 1-2 minutes each hour throughout the day. 1

Add Variety To Your Meals

Try to include a variety of food groups to each meal throughout your day. I always try my best to have each meal include a protein, carbohydrate (usually a whole grain) and fruit and/or vegetable. To incorporate this idea at breakfast, make a ½ cup of oatmeal, mix in a tbsp of natural peanut butter and top with fresh fruit. Need a quick dinner idea? Season tilapia fillets with onion and garlic powder, wrap in tin foil and bake. Serve with a side of  asparagus,sautéed in a teaspoon of olive oil, and a baked sweet potato. Try something new! Heard of quinoa, but haven’t given it a try yet? Add ½ cup of cold quinoa to a salad with spinach, chopped walnuts, green peppers, red onions and grilled chicken.  Top your salad with a drizzle of olive oil and squeeze of lemon as your dressing. Eating healthy doesn’t have to be boring, so go out and try new foods and recipes that expand your comfort zone.

Sleep Enough

Not getting enough sleep may lead to unhealthy habits and weight gain. Ghrelin, an appetite-stimulating hormone, and leptin, a satiety-inducing hormone, may be altered by sleep deprivation, causing increased hunger and appetite. In addition, if you don’t get enough rest, you may be tired throughout the day, which, in turn, can decrease your drive to do physical activity. [3] Set an alarm an hour before bedtime to remind you to turn off electronics and start winding down. Try not to eat too close to bed time as it may hinder your ability to fall, and stay, asleep. Finally, exposure to lights may hinder your sleep, so be sure to turn off the television before bed and close your blinds.

De-stress

Stress can lead to unhealthy eating habits and unwanted weight gain. Feeling stressed may lead to emotional eating, skipping meals and binge eating. Find something to alleviate your stress that works for YOU! That can mean anything from reading a good book, waking up 15 minutes earlier to meditate, taking part in a weekly yoga class or taking a half hour walk when you get home from work. Taking the time to decrease your stress load will help you re-focus, stick to your eating and exercise habits and feel better overall.

Stop Treating Food Like The Enemy

Being healthy does not mean eating clean 24/7 or only chowing down on fruits and veggies. Allow yourself some treats every once in a while, just be sure to keep yourself in check. Craving something sweet? Have one ounce of dark chocolate. Desiring something salty and crunchy? Allow yourself a serving of popcorn. And if you have a day where you overindulge, don’t let it throw you off completely or make you feel bad. Wake up the next morning ready to re-set and have a healthy, wholesome breakfast.

Make Your Meals Colorful

Eating healthy is so much more fun when your plate is filled with colors! Instead of steaming your broccoli or asparagus, add a teaspoon of olive oil to a pan and sauté them on medium heat to bring out the beautiful bright green colors and delicious flavors. For a delicious fruit salsa, throw pineapple, tomatoes, red onions and a splash of red wine vinegar in your food processor. Top grilled fish with the salsa and add roasted sweet potatoes as your side. Add fresh berries to your morning cereal. Make fruit kebabs with kiwi, mango, strawberries and bananas and drizzle vanilla yogurt on top for a delightful, colorful snack! Visit the Fruits and Veggies More Matters website to find out what fruits and vegetables are in season and challenge yourself to try something new each season!

[1] http://www.eatright.org/resource/fitness/exercise/benefits-of-physical-activity/risks-of-inactivity-why-you-need-to-exercise-to-be-healthy

[2] http://www.webmd.com/depression/guide/exercise-depression

[3] http://www.hsph.harvard.edu/obesity-prevention-source/obesity-causes/sleep-and-obesity/

The holidays are here and if you haven’t gotten a gift for the chef in your life or you love to cook and are not sure what you want, I’ve got just the thing for you! With the exception of the Popcorn Maker, here are some gifts I’ve received from people who know my love of cooking and let me just tell you, I know the BEST gift buyers. Read on for the top 10 small kitchen appliances for any chef.

KitchenAid Stand Mixer

Of course, I have to start the list off with my favorite kitchen appliance, the KitchenAid Stand Mixer! The stand mixer is so versatile AND allows me to multitask (my favorite thing to do). The one I have featured here comes with a spiral dough hook, flat beater and steel wire whip. I love using the mixer to make cakes, cookies, muffins and homemade soft pretzels. It’s also easy to clean up because it gives me the ability to use one bowl for all my mixing needs and it allows you to add ingredients in, while it’s mixing. The stand mixer also has the power hub, which allows you to add different attachments. If you visit their website, you can find every attachment, from a pasta roller to a grain mill to a juice and sauce attachment. It also comes in many different colors, making it the perfect addition to any kitchen!

NutriBullet Pro

Who doesn’t love a delicious smoothie to start their day? Last year, for my birthday, I got a NutriBullet Pro, and it made my morning smoothies so much better. The NutriBullet comes with multiple size cups and different lids, like the flip top lid, which makes taking smoothies on the go so much easier. I’ve put everything in my smoothies from frozen fruit to spinach and kale, and the NutriBullet grinds them down to the perfect consistency in seconds. Besides making smoothies, I use the Nutribullet for grinding oats to make oat flour, and make frozen yogurt or puree vegetables too!

Smart Stick Hand Blender

The first time I ever used an immersion blender was in my Dietetic Internship with the cooks at the Wilmington VA. During my foodservice rotation, I got loads of cooking experience, thanks to the wonderful chefs, and that is where my love for cooking began! I remember being fascinated by the blender because it was so tiny, but could puree things with such ease and after that, I just HAD to have one! I enjoy using the immersion blender to make butternut squash soup, as it blends the squash up just right so there are no chunks. If you love making soups, make your own baby food or have someone at home who may need to eat a pureed diet as a medical necessity, this hand blender is a would be a perfect addition to your kitchen.

4-Blade Spiralizer

This spiralizer is my new favorite tool! Whether you’re feeling the need to substitute your pasta with something or just want to try something new, this spiralizer is for you. It comes with multiple blades for all different types of beautiful spirals and it holds the food perfectly in place as it slices away. This specific one also has suction cups so it sticks to your counter and won’t move as you create fun, spirally food. If you haven’t seen my previous post on zucchini noodles, go there now and try them out. You may never go back to having plain old zucchini slices for dinner again!

Slow Cooker

Who doesn’t love having a slow cooker? I love it so much, I have two! I started off my slow cooker obsession with a cute little crock pot I got as an apartment warming gift and have now graduated to using this beautiful All Clad Slow Cooker. Plus it’s dishwasher safe, making for easy clean up. I have used my slow cooker for everything from baked oatmeal, to glazed pork loin to making delicious stews and chili. My favorite part about this slow cooker is that it allows me to pre-program the timing and switches to warm when it’s complete, so I can do other things without worrying about forgetting to switch the temperature at a specific time. I also love having two because I can prep multiple delicious meals at one time.

Chef’n Herb Freezer Tray

Last year we moved into an apartment with a rooftop deck, allowing us to finally have our own garden. Of course we had multiple veggies growing, like tomatoes and peppers, but we also had a specific section just for herbs. While I love seasoning my food with different herbs and spices, you can only use so many at a time and I learned very quickly that they grow fast. This freezer tray is perfect for keeping your herbs fresh and ready to go at a moments notice.

Personal Pie Maker

A few Christmases ago, I got this amazing personal pie maker. While I love cooking all types of foods, baking is definitely my favorite thing to do. However, sometimes it just doesn’t make sense to make an entire pie, especially when you know only a few slices will be eaten and then the rest of the pie will be tempting you for the remainder of the week. The pie maker is the perfect solution for this, because instead of making a full pie, you can make a few single servings of pie for you and your guests. I also got this Mini Pie book, which has many delicious sweet and savory pie recipes.

Chef Stand and Stylus

After a few years of watching me print out recipes, just to destroy them in the cooking process, or having to clean off my phone with antibacterial wipes because it was full of greasy fingerprints, my boyfriend got me this chef stand for all of my recipe needs. This props my ipad up at a perfect angle and allows me to have my recipes right in front of me while I cook. Plus it comes with a stylus so I don’t have to keep touching the screen with my dirty fingers! It’s the perfect addition to any chef’s kitchen, just make sure to whip down the stylus well after each use.

Air Crazy Hot Air Popcorn Popper

A few years ago, on a whim, I purchased this pop corn maker and it was one of the best decisions I ever made. When I was younger, my uncle John, who was an awesome chef, made us delicious homemade popcorn when we would visit him in North Carolina. After many tries, and many burned pots, I gave up on attempting to make my own popcorn. Then I found this popcorn maker! Now I can make popcorn whenever I want and it comes out absolutely perfect. When you pop your own popcorn, it allows you do to so many different things to flavor it, like drizzling dark chocolate on top for a sweet treat or adding old bay seasoning for a little spice. I’m not a huge fan of the taste of butter, so I usually add some olive oil and a dash salt and pepper and viola, delicious popcorn, in just minutes.

Digital Glass Kitchen Scale and Perfect Bake Scale and App

I am extremely particular about measuring my food and I follow recipes to a tee. I’ll blame this on my dietetic roots and my type A personality. Having a digital scale in the kitchen for all my measuring needs is the best! In addition to this, if you love baking, like me, I also have to recommend the Perfect Bake scale and app. This amazing scale measures the ingredients as you pour, so no more dirtying a million utensils, bowls and measuring cups and spoons! Plus the app comes recipes for any type of baker; check some of them out here!

Please note, I did not receive reimbursement for any of these product reviews and all opinions are my own.

Friday night I felt like having a nice, warm meal for dinner. Last Christmas I got a vegetable spiralizer and I had yet to use it. Since I had the day off on Friday and had some extra time (and some zucchini in the fridge), I thought it would be the perfect time to use it. The extra time wasn’t even needed, as the spiralizer was super easy to set up and use!

I also discovered that making your own chunky tomato sauce is super easy! I added olive oil to a pot on medium heat and sautéed some garlic, onions, crushed tomatoes and spices. To make the sauce a bit chunkier, I chopped a fresh tomato and added it to the sauce as well. With all the zucchini and tomatoes, my meal was loaded with potassium. Potassium is important for your body as it helps regulate mineral and fluid balance in and out of our body cells. It also reduces the effect of sodium, helping to maintain normal blood pressure.[1]

Chunky Tomato Sauce

Servings: 9

Serving Size: ¼ cup

Ingredients

• 1 tablespoon olive oil
• 2 cloves garlic, chopped
• ½ cup onion, chopped
• 1 tomato, large, chopped
• 1 can (28 oz) tomatoes, crushed
• 1 teaspoon basil, dried
• 1 teaspoon thyme, dried
• 1 teaspoon sugar
• Salt and pepper to taste

Directions

• Heat olive oil in a pot on medium heat.
• Add garlic and onion and sauté for about 5 minutes.
• Add tomato, crushed tomatoes, basil, thyme and sugar and bring to a boil.
• Simmer sauce for 30 minutes.

Nutrition Facts

Calories: 60; Fat: 1.57 g; Carbohydrate: 2.4 g; Protein: 1.81 g

I always include protein sources in all meals. For this meal, my protein source was turkey meatballs. Turkey, an animal source of protein, is considered high quality because it has all of the essential amino acids. I also chose the extra lean ground turkey as it has less fat and cholesterol because I was adding cheese and egg to the meatballs.

Turkey Meatballs

Servings: 12

Ingredients

• 1 pound extra lean ground turkey
• 1/3 cup whole wheat seasoned bread crumbs
• 1/3 cup Onion, chopped
• 2 tablespoons parmesan, asiago and romano cheese, shredded (I used Mama Francesca Premium Cheese)
• 1 egg, large
• 1 teaspoon onion powder
• 1 teaspoon garlic power

Directions

• Preheat oven to 350°F.
• Add all ingredients in a large mixing bowl, mix well. Be sure to wash your hands well before and after mixing if you are using your hands to mix.
• Roll 12 meatballs, each a little larger than a golf ball.
• Bake for 20-25 minutes.

Nutrition Facts (per meatball)

Calories: 64.6; Fat: 1.44 g; Carbohydrate: 2.4 g; Protein: 10.13 g

I grabbed the zucchini out of the fridge, washed it well, and quickly created some zucchini noodles. Zucchini are a good source of Vitamin C. They also contain Vitamin A, and fiber, which can help you feel full for longer. To cook them, I sprayed a pan with olive oil, added the zucchini and sautéed on medium heat. I topped with garlic and onion powder for extra flavor.

I put a cup of zucchini noodles on a plate, added three meatballs and topped with tomato sauce!  It only took me 30 minutes to make this whole meal. If you’re craving spaghetti and meatballs, but don’t want all the added calories from loads of pasta, try this healthier (but still delicious) meal!

[1] What Is Potassium? (2014, February 3). Retrieved December 7, 2015, from http://www.eatright.org/resource/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/potassium

I’ve always loved working out, but this past year I completed my first half marathon and now have a new found love for running. This morning on my 5 mile run, I decided to share my top 5 favorite places to run and how I fuel my body after a good workout.

I’m definitely a morning person and I usually work out right after I wake up. Before hitting the gym or the pavement, I have an easily digestible carbohydrate snack, like graham crackers or a small piece of fruit, so I’m not running on an empty tank.

I always make sure to eat a snack or meal that includes proteins and carbohydrates within 30-60 minutes post exercise.   Carbohydrates help to replace muscle fuel that is used during exercise and proteins assist in stimulating the development of new tissue and repairing damaged muscle tissue.[1] If I need to hop in the car and rush to work, my go to breakfast is usually yogurt, granola and fruit or a smoothie made with yogurt, peanut butter, almond milk, frozen fruit and sometimes spinach or kale. If it’s the weekend and I’m able to spend a little more time on breakfast, I’ll have a one egg omelet with onions and peppers and a small amount of extra sharp cheddar cheese with a slice of whole wheat toast. On days where I don’t workout when I first wake up and I know that I plan to eat a meal a few hours after a workout, I’ll be sure to have a quick snack, such as a serving of whole grain crackers and a string cheese or a cup of low fat chocolate milk so that I don’t go a multiple hours without fueling my body. Sometimes I let my body rest in the morning and exercise after work. If this is the case, I make dinner as soon as I get home and have a piece of fish, pearled couscous and a side of broccoli sautéed in olive oil or grilled chicken breast, a baked sweet potato and a side of asparagus sautéed in olive oil.

Since I’ve done a lot of running over the past year, I thought I would share my top 5 places.

Disney’s Boardwalk

This past March, my boyfriend and I went on an amazing vacation to Disney World for a few days and got to stay at the Boardwalk Hotel. I was training for a half marathon at this time, and since each of the days we spent there were jam packed with fun adventures, I had to get my workout in early. On our first day there, I did a 4 mile run around the boardwalk at sunrise. It was quiet, calm and beautiful and the weather was perfect with a nice breeze coming off the water. There’s also a certain excitement in the air at Disney World that gave me an extra pep in my step and allowed me to have an awesome run.

Rehoboth Beach Boardwalk Read more

So, here it is, my first blog post! I decided to create a blog to share recipes, workouts and just general healthy thoughts.  Since the holiday season is just about to start, I decided to start my blog off with a healthy Thanksgiving post.

Thanksgiving, a holiday revolved around eating delicious foods.  Just because it’s a day basically dedicated to eating, doesn’t mean your healthy ways have to go out the window. Follow these tips to enjoy your day the healthy way!

Enjoy a simple healthy breakfast, such as a yogurt parfait with vanilla yogurt, granola and your favorite fruit.  This way you won’t go into the holiday meal starving and ready to gorge yourself.  Once you’ve arrived, allow yourself to have a small plate of appetizers and then spend your time catching up with family and friends instead of standing by the table full of food.

If you’re hosting the main event, you can’t go wrong with providing lots of yummy veggies for sides!  Roast butternut squash or sweet potatoes with olive oil and some cinnamon and nutmeg for a Vitamin A filled side.  Sauté broccoli florets or brussels sprouts in olive oil with some garlic and onion powder for a delicious, healthy option.  For a healthier twist on mashed potatoes, use fat-free milk and half the butter.  White turkey is a great source of lean protein and contains minerals like selenium and zinc.  Have some turkey and then pile your plate with vegetables and then enjoy one serving of a favorite, less healthy, side.

If dessert is your downfall, bring a fruit salad to share!  Use a small plate, enjoy a small slice of pie, and then pile your plate with fruit.  Say no to whipped topping and after dinner drinks to shave off unwanted calories.

This year, I’ll be spending Thanksgiving with my boyfriend’s family and have searched high and low for a delicious recipe to share with them!  I’ve found these perfect Black Raspberry-Brie Bites on Not Derby Pie’s awesome blog!

Black Raspberry-Brie Bites

Ingredients

• 2 sheets puff pastry, thawed and rolled to 1/8-inch thick
• 1/2 cup raspberry or black raspberry preserves
• 32 frozen raspberries or black raspberries, thawed and drained
• Wedge brie cheese, cut into 32 bite-size squares
• Powdered Sugar

Directions

• Preheat oven to 400 degrees.
• Working with one pastry sheet at a time, slice into 16 squares. I start by slicing into four equal quarters, then slice each of those into four quarters to make each square the same size.
• In the center of each square, place 1 piece of brie, 1 raspberry and a dollop of jam.
• Wet your fingers, and run them along all four edges of a square.
• Bring the four corners together, pinch at the center, and pinch along the edges to seal.
• When all turnovers/bundles are created, place them 1/2-inch apart on baking sheets.
• Bake for 15-18 minutes, or until golden.
• Let cool 5 minutes, sprinkle a small amount of powdered sugar on top, then serve warm.

Follow me on instagram so you can see the finished product on the big day!

Don’t forget to exercise!  Start your day off with a little movement. Go for a walk with your family, find a Turkey Trot in your area or head to the gym for a total body workout.  Then, after the main course, have the whole family join in for a touch football game to work of some calories before dessert.

Happy Thanksgiving!