#IWillWhatIWant

I'm currently in the midst of redoing P90X - Month 2, Week 2. So halfway... I decided to take the weekend off. My body is exhausted. Not just the workout regimen, but work, meetings, wedding planning - tiring. So, completely decided to rest this weekend.

But I woke up Sunday morning and after about a half cup of coffee, I looked outside and wanted to go on a run. It hit me so quickly. It's finally cooling off a bit in Arizona, and by cooling off, I mean the rest of the week it is supposed to be only 100. So I laced up my shoes, and went off for a mile run. It was nice out, beautiful even. 79 degrees, a bit humid for AZ, but it was delightful. Weather-wise. It felt like a herd of elephants on my chest. I haven't run in so long! I've been doing interval cardio with P90X, which is difficult - but this was a consistent mile. Ouch.

But it was worth it. My point is this. I will what I want. This is a great campaign from Under Armour Women. Love me some Misty Copeland. Listen to your body. No workout plan can speak exactly to what you need. If you are enjoying your workout, mentally engaged --- even when it is difficult --- your results will be better. You will be more consistent. It will lead to more personal bests. Do what you want.

Dietitian Habit #1

loving this

I love being a dietitian, it is my passion and I love it. Being a food and nutrition expert is amazing and I wouldn't trade it for the world, but man is it annoying to see all the "advice" out there of what to eat and what not to eat - every time you look at a magazines, TV, blogs! I'm sure people have good intentions, but a lot of it is encouraging people to do crazy things. Drink cayenne pepper and lemon juice every day, all day! Add cinnamon to everything! Don't eat after 5pm! I would like to look at the habits and behaviors that I see in the healthiest people I know who have fantastic relationships with food. Not saying that all dietitians have the best relationships with food, I know some who have very disordered eating habits. But I am lucky enough with my job to see many people on a day-to-day basis who are nutrition experts and have very positive relationships with food. 

Ok, so RD food habit #1:

Don't Count Calories. 

No RD I know counts calories. You know that everyone says that a pound is 3500 calories? Yea, that's a lie. It came from 1 scientific paper awhile back, and efforts to duplicate it have not shown that it is true. It depends on a ton of factors within your body, and it certainly isn't the same for everyone. Even if it is 3500 calories for you right now, once you lose a pound it will change. A study was done where people ate the same exact thing every week (in a controlled, monitored environment = no cheating) and they lost dramatically different amounts of weight. 

Therefore: A calorie isn't a calorie isn't a calorie. What matters is the type of food you put into your body and the amount - not the numbers. Can also lead to obsession and disorder. Delete the app from your phone. Listen to your body, not a number. Your body is fueled with nutrients - not simply numbers. You can eat your calorie requirement with cookies and soda. ORRR you can eat it with whole grains, fruit, veggies, lean proteins. 

What are you doing?!

So, I just mentioned, I have been participating in the Mindful Eating Summit this week. Jenna at Eat, Live, Run mentioned the other day that she is nosy and loves to peer into other people's schedules and days. I completely agree!!

So, other than the Summit, I thought I would share other things in my life currently!

What I made for dinner last night: Roasted Vegetable Lasagna via Greens and Chocolate. Spoiler alert: it was fantastic! Brussels sprouts in my lasagna? Sign me up! Oh, I used 8oz goat cheese instead of 16oz ricotta, because well, I really love goat cheese.

What I just finished reading: The Girl with the Dragon Tattoo by Stieg Larsson. Am I the last one?! I loved it, probably the best book I've read in awhile. Since Twilight. I didn't say that. Reading it at stoplights good. I tend to resist all things that everyone else is excited about, hence me not reading it until now. Case and point: I just read the Harry Potter series 2 years ago. I am trying to read books off of all of the pinterest lists for what books to read in your 20's. I am a little late, but it's okay. Others I have crossed off the list - Pride and Prejudice! Also good. Love the pinterest! I'm also reading Generous Justice by Thomas Keller. Very different from the novel, but loving both in different ways. 

Current exercise plan: P90X! Tony Horton is an addicting combination of obnoxious and motivational. I'm almost done with week 2, and I'm sticking to the schedule pretty religiously - except I think I'm going to start going to yoga class instead of doing the P90X yoga DVD. It's a little slow and I find it hard to stay engaged.

Mindful Eating Summit

Today and yesterday I have been tuning into the Mindful Eating Summit, hosted by Dr. Susan Albers. Lots of people from different areas in the nutrition world came together with different perspectives and talks. The talk that has stood out to me the most, and has got me excited was Dr. Katz's talk. He said all of the things that I get on a soap box about -- ie. dieting promotes unhealthy behavior; there is no one "bad" thing to avoid.

But also, he brought into light a different statistic ---

80% of chronic disease can be eliminated with 6 lifestyle factors. 

(MIND BLOWN) 

These factors are: physical activity, what you eat, whether you smoke, sleep, stress, and love. This kills me. In a world where everyone seems to be playing russian roulette with chronic disease - it's bound to happen - cancer, diabetes, Alzheimer's... there are things you can do to take the chance out of it. This idea that you can take control of your life is a huge one. (I'm bouncing up and down in my chair just thinking about it)

He also talked about Nuval -- which is a scale assigned to foods. I had never heard of it, and upon research on the website it is not available in our supermarkets out here in Phoenix. So, taking into account many nutritional factors (added salt, added sugar, etc), a food is assigned a value - up to 100, clearly marked in the grocery store. Higher number = more nutritious. Dr. Katz talks about, that the idea here is that nothing needs to be eliminated - you need bread? get bread. You need yogurt? Get yogurt. But you can use those numbers to get the best nutritional value possible from your food. Great idea. He also mentioned that people have lost 100+# just choosing better choices.

Super exciting all around!! Ok, back to listen more...

Dietitian Confession

I hate overnight oats. I said it. I'm not sorry.

Video Two

This is the video I was waiting to watch... #worthit

Video One

While I was waiting for my flashmob video to load (don't judge) - this ad played. (Crying but not blubbering... - gilmore girls! anyone?)

Why is milk in the back of the store? To keep it cold or for marketing purposes?

http://www.npr.org/blogs/money/2014/07/23/334076398/episode-555-why-is-the-milk-in-the-back-of-the-store?sc=pmapp&f=93559255

Yes.

Delicious Lunch

... alternate title of the post is: What to do with the 1/4 of a bag of bulgar that has been in the pantry for... well, ever. It might have been created to use up things that were in my pantry/fridge/freezer, but it turned out amazing and I've been having it daily. 

So, here goes:
1/2 c bulgar + 1/2 c cucumber + 1/2 c grape tomatoes + 1/2 c shelled edamame + handful cilantro + juice 1/2 lemon + drizzle of olive oil + salt/pepper

True story, the picture above was a day when I accidentally forgot to add the edamame. I was starving about a hour later and couldn't figure out why... no protein! Moral of the story: protein + carb + fat = a meal. Leave something out and you will be hungry, very soon.

more than enough

"there is a lie that acts like a virus within the mind of humanity. and that lie is, there's not enough good to go around. there's lack and there's limitation and there's just not enough. the truth is that there's more than enough good to go around. there is more than enough creative ideas. there is more than enough power. there is more than enough love. there's more than enough joy. all of this begins to come through a mind that is aware of its own infinitive nature. there is enough for everyone. if you believe it, if you can see it, if you act from it, it will show up for you. that's the truth - michael beckwith 

(this and other truths can be found here)

picture of thorncrown chapel in arkansas. emily went to a wedding there and blogged about it, also.

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Healthy Habits and Banana Bread Oatmeal

I remember in my Nutrition Counseling course I took during my nutrition degree, my teacher told us a story about how she ran into an old friend who had lost some weight and overall appeared healthier/happier, etc. My teacher inquired what changed, and the old friend said that she had taken up running. My teacher commented, "Oh, I wish I liked to run." The old friend said, "Who said I liked to run?" 

This! This! This is the disconnect in the majority of people I come across. You don't have to absolutely enjoy doing something to do it - after all, perhaps you would rather stay at home and not go to work tomorrow. But, you weigh (pardon the pun) the pros/cons of having a salary versus not having a salary, and decide to go. Maybe vegetables aren't what you would necessarily choose for a snack, after all, the chips are calling your name - but you choose them anyway, because you know you will feel better/be healthier in the long run. 

For me, it's two of the most important healthy habits --- I hate drinking water and I don't like eating breakfast. I could, because I don't like them, opt out - not drink water ever or eat breakfast. But, I know that I would feel horrible and my diet would be worse because of it - so I do it anyway. I track my water on my phone and today I made a giant pitcher of cucumber water this morning to encourage myself to drink all day. With breakfast, I don't allow myself a second cup of coffee (lifeblood) until I have made myself breakfast. It's as simple as that. 

Banana Bread Oatmeal always helps me feel a little more encouraged to eat breakfast too. 

Banana Bread Oatmeal

1/4 c rolled oats

1/2 c milk

1 small banana

1 T brown sugar

cinnamon 

...Mix together and microwave for 3 minutes. Enjoy!

Sunday truth: 

Let us not worry about what others are doing, apparently in opposition to our purpose; but let us look rather to what we ourselves a redoing in relation to our purpose. If we fulfill our purpose to the best of our ability, then others, seeing, will take hope also - Edgar Cayce (i believe i first read this here)

Intentional Purchasing

Being intentional about what I buy, the stores I support, the brands I support is something that has been on my mind for awhile. Last New Years, I attempted a resolution to only buy local. That lasted a hot second. My mind is willing! But my flesh, is, well lazy at times. And the prices! Ah! They are scary! But it is important to me still, so I have been trying to make little steps, even if I buy at a national store like Target, to support brands whose mission is conscious of the environment and others. I remember seeing a documentary once, the name escapes me, that the biggest carbon footprint that we leave has to do not with our cars but with the food that we buy. Ouch. I'm certainly not perfect, but I am trying to take little steps in supporting things that I believe in every day with the money I spend. It's not just on an election ballot where we vote - its also where we put our dollars every day. If you don't like Walmart's practices, don't give them your money. I don't want to hear about how they are too powerful and it is not going to matter - that's the same mess people say about why they don't vote. And if you don't vote, you can't complain. 

So, all that to say - I bought Meyer's cleaning products today, because I like their mission/philosophy. And they smell awesome. (I think I like the Radish the best, because I know that was your next question)

Cheesy Pasta Bake

Sometimes you just want pasta. Amiright? And baked pasta? Come on, is there anything better than when the cheese is browned on the top and the pasta edges are a bit crunchy? Anyway, enough of my love affair with pasta. This is also a dish I can appreciate because even though there isn't any meat in it, the fiance doesn't put up a fuss because it seems hearty enough. 

Four-Cheese Baked Penne (inspired by this Self recipe)

3/4 c cottage cheese

3/4 c mozzarella, divided

4 oz goat cheese

2 T fresh parsley

1/2# pasta (I had penne, so that's what I used, but really anything will work)

1 t olive oil

1/2 onion, chopped

2 cloves garlic, chopped

1/2 can diced tomatoes

4oz tomato sauce

1/2 t dried oregano

1/2 t dried rosemary

Salt/Pepper

1/4 t red pepper flakes

2 T parmesan cheese

... Heat oven to 400 degrees. Cook pasta per package directions. Combine cottage cheese, goat cheese, parsley, and 1/4 c mozzarella. Saute onion in olive oil over medium heat for 5 min; add garlic, 30 seconds more. Add tomatoes, sauce, oregano, rosemary, red pepper flakes and salt/pepper. Bring to a boil then reduce to thicken, 10 min. Add pasta, turn off heat and stir in cheese mixture. Line baking dish with aluminum foil, and pour pasta mixture into the dish. Top with remaining mozzarella and parmesan. Bake 30 minutes. Serve with a salad. 

So tasty!!!

A Week of Salads

All I've wanted to do lately is eat salads - after all, it is 100+ degrees outside daily. However, there were some delightful monsoons that came to cool it off a bit, but it just seemed to end in humidity, rather than a cooler anything. So, the answer is obviously salads. Here is a look at my salad bowl (ok, it's a mixing bowl...) from the week...

Strawberry Balsamic Chicken Salad: 

arugula, chicken, strawberries, goat cheese, pecans, bacon, and balsamic vinaigrette - 

if i was playing favorites - this would be it!

Mediterranean Salad:

Roasted Eggplant, tomatoes, roasted chickpeas, cucumber, fresh cilantro, fresh parsley, goat cheese, lemon juice, olive oil (Roasted chickpeas are my jaaaaam!)

BLT Salad: 

bacon, romaine, cherry tomatoes, goat cheese - I wanted to put an avocado in too, but it wasn't ripe enough (and yes, that is a precious moments bible in the picture, very exciting stuff)

Santorini Salad (inspired by Sweet Green) - 

romaine, shrimp, cherry tomatoes, roasted chickpeas, goat cheese

Yes, definitely a week for salads! But to round it out, I also made a Sweet Potato and Quinoa chili... because even if it is scorching hot, I am always a fan of soup... 

On Wedding Vendors...

It amazes me that I have wedding vendors. I keep saying things like, "I want you to be my photographer, but I hate wedding pictures." Annnnd, "I want you to be my florist, but I hate flowers." In conclusion, I am a delight to work with. Also, in an unrelated note, remind me to tip mightily. Thanks.

Also, it's Friday. Maybe the people in the picture below would like to switch houses with me for the weekend... I can entice them with the 100+ degree temperatures and the myriad of election signs at every intersection. Yes?

http://www.mymodernmet.com/profiles/blogs/nick-olson-lilah-horwitz-glass-cabin

Engagement Photos

While my sister-in-law was here back in May, she took some photos of the fiance and I for engagement pictures. I wasn't really sold on the idea of engagement photos, but if we had someone in the fam to take them, I thought - why not? 

I could not be more pleased. To see more from her, check out her website. 

Somehow she managed to capture the essence of him in this picture:

And the essence of (ladylike) me in this picture:

What's Beautiful?

Stumbled upon this ---

Under Armour has done a fantastic job, shifting the focus. And the focus needs to be shifted. It's going to take a lot, but ultimately if we can evaluate our bodies based on what they can do, what they give us, what they give others, instead of what they look like --- and treat them as such, with respect -- this is the goal. 

Social Media, a love/hate relationship

If I knew how to look away, I would quit facebook. My blood pressure noticeably rises when someone shares an insane political statement or overshares to an extreme amount about bodily fluids coming out of their child. It's difficult to look away, like a trainwreck. I will also blame the fact that I moved away from all of my high school and college friends and this is a way to keep up. A lame excuse if indeed there was one. But the following are funny/true. 

Also, I realize I am posting about a love/hate relationship with social media... on a blog. So. Irony not lost. 

http://9gag.com/gag/5581407

http://www.allmylittlegems.com/search?updated-max=2012-03-06T21:39:00-08:00&max-results=7

College Graduate, Major: Worrying, Summa Cum Laude

My worrying skills are unrivaled. Comes from much dedication, hard work, and some born-and-bred perfectionistic traits. I have been moving through the She Reads Truth series on the Sermon on the Mount. She Reads Truth is an online Bible Study, which I have grown to adore. I first read about these women's bible studies through Jenna at Eat, Live, Run (so, Thanks, Jenna!)

http://shereadstruth.com/2014/07/12/sparrows-kings/

Today's message hit home in a gut-check kind of way. I might be in the market for a new major pasttime. Worrying, no thanks. I'm breaking up with you.

Loving This!

From reading all the blogs, like I mentioned in my first post, I know that people list their favorite things on Friday. But, because I'm a rebel (and I had a lot of my favorite things lately and want to talk about it NOW) I am doing it today - Wednesday. Crazy, right? 

1. Chobani - almond coco loco flips! Coconut yogurt with dark chocolate and almonds? It's the tastiest of the snacks. I also like the key lime flavor with the graham cracker bits - yum!

2. Showtunes while running at the gym. I can't tell you the little burst of energy I get when "Let it Go" or "Defying Gravity" comes on Pandora.

3. I use this little plastic scale constantly. Especially when I am trying to divide a recipe because I don't need 12 servings of anything but it's hard know what 1/3 the can of black beans actually is - I use the scale to measure ounces or grams (when I don't feel comfortable guessing - but to be honest, I do a lot of guessing - this is why I can't bake).

4. The weather up north. We went to Flagstaff a couple of weekends ago, and it was glorious! 80 degrees, as opposed to 110 degrees, is a huge, delightful difference! There was hiking, sitting out on the porch, after-dinner walks, and beer pong (we rented a cabin with about 12 friends - and contrary to what this article says, it is perfectly acceptable to play beer pong in your 30's).

Ellie's Favorite Post (Or Frozen Dog Treats)

As I am about to take a picture, it commonly dawns on me that the only things that I take pictures of are Ellie and food. So, just in case it dawned on you to comment on this - trust me, I know. But really, if you ask me if I am motivated to change this, I would say no. Honesty is the best policy. 

I made Ellie frozen homemade dog treats yesterday and I thought I would share with you the recipe. It was super easy, and they are going over really well. Full disclosure: my dog also likes to eat paper out of the trashcan, so it's not coming from a sophisticated palate. It all started when I bought my fiance peanut butter at the store, and made the mistake of picking up the one with no perservatives that separates and needs to be stirred. Needless to say, he was not a fan. So I needed another reason to use that peanut butter. Idea inspired by this link. 

Frozen Dog Treats

1 c peanut butter (perservative free if possible)

1/2 mashed banana

water

...Mix together, adding enough water to make a batter like cookie dough. Then place in ice cube trays and freeze. You might want to put parchment paper under them, because even with my easy pop-out trays, they were a little resistant. 

I let Ellie lick the spoon -- she was excited!

Truth

Moral of the story: Eat things because of what is in them - not because of what is not in them.

(I couldn't find the real source of this picture -- let me know if anyone knows it, so I can credit them!)

Easy (Peasy) Meals

A common question I hear is - I can't cook, where to start? Quesadillas and stir frys. Definitely. I have the easiest quesadilla recipe for you. And it is oh-so-tasty. No one will know how easy it is, also - they will only know how delicious it tastes. 

(Please refrain by commenting on how "unhealthy" it is because of the cheese/corn/etc. I guarantee it has less calories than anything you order out to eat --- even a salad! Gasp!)

Kitchen-Sink Quesadillas (adapted from Real Simple, Jan 2007)

1 T olive oil

1/2 red onion, diced

1/4 jalapeno, diced

1 can black beans, drained

1 bag frozen corn (12oz)

1 c salsa

Whole wheat tortillas (flour would work too!)

Shredded cheese

1/4 c cilantro, chopped

Salt & Pepper

Sour cream (optional)

Shredded lettuce (optional)

...Preheat oven to 400 degrees. Heat olive oil over medium heat in a skillet. Add red onion and jalapeno and saute until softened (3-5 min). Add black beans, corn, salsa, salt and pepper and heat through (3 min). Remove from heat, stir in cilantro. Place a scoop of mixture in the tortilla (about 1/3-1/2 cup) and then sprinkle with cheese, and fold closed. Take a foil-lined cookie sheet and spray cooking spray on the foil and then place your quesadillas down on there. Cook 8-10 minutes - until edges of the tortilla are starting to brown and the cheese is melted. Top with sour cream and shredded lettuce (or whatever else toppings you desire - these are what I had, so I acted accordingly). 

I served the quesadilla with a side of roasted veggies (zucchini, squash, brussels sprouts). Yum!

Easy stir fry meal to come! 

Rant about Nutrition and Media. And then a picture of Ellie.

I was driving in the car the other day and the radio announcer said that if I stuck around I could find out the 5 foods that I could eat to make "belly pooch" disappear. I turned the radio in disgust. The idea that you can eat something and fat goes away is ridiculous, and yet this is what the majority of the country is bombarded with constantly - and people wonder why our country is confused about nutrition. This information might have somewhere come from a scientific study, and like the old game of telephone it has gotten horribly distorted --- or it could just be insanely wrong. I know girls who have posted transformational weight loss pictures on instagram, and then the next thing they knew they saw those very pictures as ads for weight loss drugs.

I read in my Journal of Nutrition and Dietetics, that the FTC came out with a guide for evaluating weight loss claims. This! This! If you see any of these - run, so fast.

1) 2+# weight loss/week for more than a month without dieting or exercise
2) Weight loss, no matter what you eat
3) Permanent weight loss, even after you stop doing the plan/product
4) Blocks the absorption of fat/calories for substantial weight loss
5) Lose 3+#/week for more than a month
6) Substantial weight loss for all users
7) Weight loss by wearing a product or rubbing it on skin

Bottom line is use common sense --- if it seems too good to be true, it probably is! Ok rant over, here's a picture of Ellie to make up for my crazy nutrition opinions! She hates suitcases/traveling/leaving.

Shrimp and Roasted Corn Salad

Summer is the time for salad!! I have a great recipe for you - light and delicious! Adapted from this Epicurious recipe. 

Shrimp and Roasted Corn Salad

4 ears corn

2 T + 1/4 c olive oil

1# cooked shrimp, tails removed

1/2 red onion, diced

1/4 jalapeno, minced

3 T coriander

juice of half a lemon

1 T white wine vinegar 

4 c romaine lettuce, washed and torn

... Preheat oven to 400 degrees. Cut corn off cob and toss with 2 T olive oil, sprinkle with salt. Place on a cookie sheet lined with foil. Roast for 30 minutes, stirring halfway through. Combine corn, shrimp, onion, jalapeno, and coriander. Whisk together lemon juice, white wine vinegar, 1/4 c olive oil, and salt/pepper. Place corn mixture on top of romaine and then top with dressing. Enjoy!

http://idontwantrealism.tumblr.com/post/77427282376

I saw this last week and I thought, "Oh yes, I have a blog"

I know, I know - but, Tortilla Soup!

Remember how I have a blog? Maybe not to much lately. Work has been crazy - but I guess that's what happens when you quit your job of almost 8 years. More on that later.

I have neglected this, however, I come bearing gifts - the best Tortilla Soup recipe ever. This recipe comes to me by way of my mother (all the best ones probably will), and I think it is actually from Neiman Marcus...? Don't ask me in what capacity, I'm just trying to give credit where credit is due. So, I realize that it is summer - and tortilla soup doesn't really scream summer (especially in Arizona) - but sometimes you just want some soup.

So, I haven't posted in forever. I am posting a recipe out of season. ANNNNND I didn't take any pictures of said soup. I ate it too fast. I blame the fiance, but then again, I am much to blame as well. But, know that the no pictures thing, indicates that it is the best soup ever, and even though I made a ton of it, it was gone in a matter of days. Each time I heated some up, I was like - oh, I need to take a picture of this, and then oops, it was gone. So, here you go!

Tortilla Soup
2oz taco seasoning
1/2 yellow onion, diced
1 carrot, diced
1 celery stick, diced
1/2 green pepper, diced
4 cloves garlic, minced
1/4 stick butter
49.5oz broth (chicken, veggie, whatever)
1 large can stewed tomatoes
1 c picante sauce
6oz shred cheddar cheese
1 large raw chicken breast, diced
1 c heavy cream
10 corn tortillas, shredded
... Saute onions, celery, carrots, pepper, garlic, and taco seasoning in butter over medium heat. Add chicken stock, corn tortillas, and diced chicken and boil for 15 minutes (watch soup pot, so the tortillas don't sink to the bottom and burn). Add picante sauce, tomatoes, and cheese. Simmer 30 minutes (again watching that tortillas don't sink and burn on the bottom). Add cream and simmer another 30 minutes. Garnish with crumbled tortilla chips.

Here's a picture of Ellie to make it better. 

Momma's Caesar Salad

Caesar Salad is delicious. But my mom's Caesar salad dressing --- that is a whole 'nother level. I made it the other night to sit along side turkey cutlets and buttered egg noodles and the salad stole the show. Maybe because it is 100+ degrees outside. But none the less, you need the recipe. Don't be scared by the anchovy paste. It's worth it.

Momma's Caesar Salad Dressing
3 inch anchovy paste
1/4 t salt
3 cloves garlic, minced
1/4 c olive oil
juice of half a lemon
1 T dijon
5 dashes worscheshire
3 T parmesan, shredded
Fresh pepper
... Add the last 2 ingredients to washed and dried lettuce. Mix the remainder of the ingredients well. Toss on salad (do not "serve on the side" - gross), serve immediately.

So easy, so delicious!

Go-To Chipotle Order

This blurry photo is my ultimate chipotle bowl. I thought I would share my go-to bowl with you guys, because we all have one ----

• Veggie bowl to go
• White rice .... I love brown rice in general, but it is a sin to choose this at Chipotle. You've been warned.
• Black beans
• Fajita veggies (if you are ordering this on a date, you better have your signif other eat some of these too...)
• Mild and corn salsas
• Sour cream
• Guacamole (not extra if it's a veggie bowl!!)
• "As much lettuce as you can stuff on there" -- as you can see above. I find that this makes me feel better about eating the whole thing. It's like salad!

What's your go-to chipotle order?

PS - I've heard their margaritas are delish -- true?! I don't know, I've never tried them... 

The Intentional What?

The idea of a blog title was often something that kept me from starting a blog. "But what will my blog be naaaaaamed?" she thought in a whiny voice. Then she went and had some ice cream because she couldn't think of a name. The intentional plate is something that came to me out of a common conversation that I have with many of my patients. As a registered dietitian, I often talk about intentional eating. This is directly in opposition to going into the kitchen and grabbing a handful of walnuts/craisins/cereal/etc and then going back to whatever you were doing. This grabbing and eating and going often leads to more grabbing and eating and going and is the source of many an extra pound. Because one handful is not bad. But it is also not intentional. A fitness instructor of mine once said, "Eat things because of what they have in them, not because of what they don't" -- this is the truth. I don't care how much is NOT in diet soda, but what are you getting from it? Nada. Eat intentionally, things that are going to make you feel better after you eat, not worse.

This is a sentiment that I like to try and apply to all parts of my life. Not to let anything just be in life because it is - but have it be intentionally there, to make you better. And if there is something in your life that serves no purpose, that is not filling you up, that has no greater meaning - get rid of it. Make room for something else in your intentional life. I often encourage patients to go for a walk first thing in the morning or to be active in anyway, to set a tone and an intention for the day. Often this leads to an overall better, more productive day. Not to be confused with busy. I have to work to keep the glorification of busy OUT of my life.

So, the intentional plate it is.

Also this is a picture of my dog, Ellie, holding one of her toys. I am intentionally putting it here. Because I like it. The End.

Roasted Chickpeas

Something about Monday just calls for chickpeas, ammmiright? Just me? That's okay too. Roasted chickpeas are the best snack - crunchy, salty and fiberous! I sense that even after only a few posts you are realizing my deep love for fiber. Regulates digestion, lowers risk for high cholesterol, diabetes... I can go on but in another post. This recipe I make at least twice a week for a quick and nutritious snack, and was originally inspired by this post.

Roasted Chickpeas

1 can garbanzo beans

4.5 t olive oil

1 T apple cider vinegar

1/4 t kosher salt

1/4 t onion powder

1/4 t garlic powder

...Mix all together and bake at 400 degrees on a silpat or foil-lined baking pan for 30-35 minutes. 

Favorites (1 & 2)

1. Hot Air Balloons

I rode in a hot air balloon once. I was in 6th grade on spring break in Charlotte, North Carolina. I hated it. Wanted to stay in the basket and not look out. Why would anyone want to look out? Oh, and it was cold. So riding in them, not my cup of tea. But sometimes when I am driving to work, I see dozens of hot air balloons in the sky. I have over an hour long commute, so when I see these balloons, it makes my day. It's the most beautiful thing. 

Please don't ask if I took these while I was driving. I know, I know. 

2. Quotes
I collect quotes like some people collect ... stamps? Do people do that? I think so. Anyway, I love a good quote. This TS Eliot quote I read for the first time off of Flora and Fauna - she also has a cute family, I don't know what it is with me and bloggers with cute families, I just can't get enough. Anyway, the quote is a keeper:

I said to my soul, be still and wait without hope, for hope would be hope for the wrong thing; wait without love, for love would be love for the wrong thing; there is yet faith, but the faith and the love are all in the waiting. Wait without thought, for you are not ready for thought; so the darkness shall be the light, and the stillness the dancing. -- TS Eliot

Smoothies and Too Hot Summer Runs

Two Saturdays ago, I went on a 5K jog around the canal at 9am. I felt accomplished afterwards (might have bragged to the fiance for a couple of days) but also like I was at the edge of death related to the insane heat outside. I should have gotten a clue based on the fact that I live in the desert, but alas. So yesterday I thought I would outsmart the heat and got up to run at 7am. Haha heat, I'll show you!

I had to check the weather after my run, because it seemed even hotter than last week! The uplifting part of this picture is the fact that the lows are still in the 70's... not looking forward to the nights in the future that only get down to 95. Please, please don't say "It's a dry heat". Thank you. 

Don't be fooled by the 2-3 trees that are in this picture, my running route was completely devoid of shade! Leading me to run 2.6 miles and walk the last half mile. Yowza -- Heat 1, Danielle 0. My plan next week is to move the run to a tree-lined street and see if I can have a bit more endurance. 

This crazy heat leads to feeling like I want to drink smoothies all day long for each meal. I don't do that, it sounds too much like one of those insane juice cleanses. I have yet to meet a dietitian who believes in those things, I'm sure they are out there but the majority of us just want you to eat food. And maybe a few extra smoothies for the summer to stay cool and refreshed. 

Summer Refresher Smoothie

1/2 banana

3 strawberries

1 kiwi

1/4 c mango

1/4 c yogurt

1/2 c orange juice

... Blend and enjoy!

What's great is that smoothies are so flexible. You can use whatever fruit you have hanging around. Don't have OJ? Use another juice or milk! You can use regular yogurt, greek yogurt, plain or in whatever flavor you have hanging around. Or omit it all together. However, you'll miss out on protein without the yogurt and thus you won't feel as full, but it will still be plenty refreshing. I also sometimes pour in an Emergen C, both when I am feeling sickly or when I need some extra recovery after a workout.  

A note about blending versus juicing: I love a good cold pressed juice, however, please note that when you juice fruits you remove the fiber. Fiber is one of best reasons to eat fruit, other than it being delicious. I could go into a tangent about how great fiber is and how much it does for your body, but I won't - just suffice it to say, it's healthier with the fiber in there. Blending doesn't remove the fiber, so when you can blend, I highly recommend it. 

Lastly, did you notice that my smoothie was in a Magic Bullet?! Those things are the jam! Mine is super old, but I couldn't not buy it - after all, the informercial was the best thing to watch. Like better than some TV shows. Anyone? Anyone? 

This lady was meant to encourage you to buy the magic bullet. SOLD!