Recipe: Blueberry Banana Smoothie

Oh look. Another smoothie post.

You bet it is.

Ingredients:

-1/2 Banana, frozen (Peeled first, then frozen)
-1/2 cup Blueberries, frozen
-1 Handful of spinach, fresh (optional)
-1/2 to 1 Tbsp Peanut butter
-5 Tbsp Raw Organic Whey (optional)
-1/4 cup Trop50 Orange Juice (optional)
-1 cup Unsweetened Almond Milk
-1 tsp Cocoa powder (optional)

Directions:
Blend well!

As you can see, I put a lot of ingredients as 'optional.' That's the beauty of smoothies, you can make them however YOU like them. However, I do encourage you to a) try new ingredients and b) don't be afraid of the spinach! You really cannot taste the spinach and it will add extra nutrients that you need! It's a great way to sneak in some more greens!

Fitness: Quick & Simple HIIT Workout

Since DH is on day shift now and we actually get to see each other, we have been working out together in the evenings. His specialty is obviously strength training, so this is where he pushes me. But, he is not a cardio person, so this is where I have to push him. I came up with this quick and simple HIIT workout for us to do together in hopes of getting the most bang for our buck during our cardio session.

15 Squat Jumps
10 Burpees
(3 rounds)

20 Jumping Jacks
10 Speed Skaters
(3 rounds)

20 High Knees
20 Jump Rope
(3 rounds)


Let's go over some of the more 'unusual' exercises on this list.

Squat jumps:

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Squat jumps are simply when you squat down and jump up. Land lightly as to avoid knee pain and be sure to keep your knees behind your toes when you squat (you should be able to look down and see your toes when squatting.) You should have your body weight in the heels of your feet during a squat and you should be able to wiggle your toes. Don't forget to keep your core tight.

Burpees:

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Burpees are probably one of my favorite exercises. I don't know, but they just make me happy...Essentially you reach/jump up come down and place palms on the floor, jump back into a plank, jump your feet back in, stand up/jump up and do it all over again! Be extra careful to keep your core tight or you can injure your back.

Speed skaters:


source



Speed skaters are when you reach up to one corner and then down to the other corner while 'hopping' from one leg to other. It is a later movement, so you are simply moving from one side to the other. Again, keep your knees soft during the landing here. Core is always tight!

Let me know if you have any questions and how it goes!

How To: Pack a healthy lunch

My first (academic) year of graduate school has come to a close. I start my 40 hour/wk dietetic internship next week, so I am really excited!

One topic I get lots of questions about is how to pack a healthy lunch since most of us are in school or work (or both!) full-time. I'll admit, this is something I struggle with. I would much prefer to fix something at home than have to bring something with me. However, I suck it up and try to be somewhat creative with my lunches.

These are just some very basic combinations that have worked for me, so feel free to make your own creations!

Salads:

I genuinely love and crave salads. If you want to take a salad here are some options for a basic structure:

• Base
• Romaine lettuce 
• Spinach
• Mixed greens
• Kale
• Protein
• Beans (Reduced sodium or rinsed off would be best)
• Grilled chicken
• Tuna (packed in water)
• Eggs (ie, boiled)
• Quinoa
• Additions
• Carrots
• Tomatoes
• Cucumbers
• Bell peppers
• Zucchini 
• Olives
• Strawberries
• Kiwi
• Oranges
• Avocado
• Sun dried tomatoes
• Craisins/Raisins
• Nuts and/or seeds
• Toppings
• Olive Oil
• Vinegar
• Lite dressing
• Cheese
• Optional grains
• Brown Rice
• Couscous

Sandwiches:

The trick with sandwiches is to pack the toppings that will make the bread soggy (tomatoes, pickles, etc.) in a separate container, then put them on your sandwich when you are ready to eat it.
No one likes a soggy sandwich.

• Bread/wrap
• Whole wheat bread
• Whole wheat tortilla
• Protein
• Grilled chicken
• Tuna (packed in water; with relish?)
• Turkey
• Hummus
• Tempeh (cooked or raw)
• Peanut butter
• Filler options
• Lettuce
• Pickles
• Cheese
• Avocado
• Tomatoes
• Zucchini
• Cucumbers
• Sauce options
• Ketchup
• Mustard
• Honey mustard
• Lite mayonnaise
• Oil and vinegar
• Horseradish sauce

Other options:

Cottage cheese bowls
This is relatively new for me, so I can only speak for fruit-cottage cheese combinations. Since it's strawberry season, I have been loving strawberry and almonds with my cottage cheese (reduced fat). I know some people do 'non-sweet' combinations, but since I haven't tried those, I don't want to lead you astray...

Snacks:

• Carrots
• with hummus?

• Grapes
• Apples 
• with peanut butter?
• Oranges/Tangerines
• Bananas
• with peanut butter?
• Almonds
• String cheese
• Granola bar
• Trail mix
• You can make your own: Nuts and Dried fruits
• Yogurt
• Unsweetened applesauce

What are some of your favorite things to pack for lunch/snacks?

Recipe: Chicken Fried Quinoa

I am the graduate teaching assistant for a nutrition education class and they work on a semester long project that pertains to their chosen target audience. At the end of the semester they present their curriculum and they do an actual food demo as part of their curriculum. At the end of the food demo, everyone in the class gets to sample the food!

I've tried some pretty interesting things this semester so far and have actually gone home to make some of the recipes. This recipe is one of them, however, I did do it slightly different. I also have no idea where the student got this recipe, so if it's identical to someone else's, please let me know so that I can give credit where credit is due.

Ingredients:

-2 cups dry quinoa
-4 cups low sodium broth or 4 cups water (broth will add more flavor)
-16 oz bag of mixed frozen vegetables (peas and carrots or peas, carrots, green beans, corn)
-1 lb chicken breast, baked or sautéed, shredded
-1/2 large onion, chopped
-1 or 2 large eggs (or egg whites)
-1 clove minced garlic (1/2 tsp or more because I love garlic)
-Low sodium soy sauce

Directions:

-Add quinoa and broth (or water) to a large pot. Boil until quinoa becomes translucent and all liquid is gone (About 20 minutes or time recommended on box).
-Bake, grill, or sauté chicken breast until cooked thoroughly. Shred.
-While quinoa is cooking, sauté onion and garlic in a large wok (or pan) with olive oil until onion becomes translucent.
-Add frozen vegetables and sauté until thawed
-Add eggs (or egg whites) and stir until eggs are completely cooked/scrambled
-Add shredded chicken
-Add quinoa
-Add soy sauce, to flavor (2-4 Tbsp)

(Steps in pictures below)

Recipe: Strawberry Mango Smoothie

This is a great option for a quick and healthy breakfast! This smoothie has a great tangy/tart taste.

Ingredients:

-1 cup chopped, frozen mango
-4-6 fresh strawberries
-1/2 cup unsweetened almond milk
-1/2 cup Trop50 orange juice
-1 Tbsp Skippy natural peanut butter
-1/2 Tbsp Cocoa powder
Optional: 3-4 Tbsp Raw organic whey
Optional: Raw spinach

Directions:
Mix well with blender!

Enjoy!

New 7-Day Green Smoothie Challenge Trailer

Hi guys! Grad school has consumed my life this week, so I won't be able to participate in this challenge, but Katherine at Real Food Runner is doing another 7-day Green Smoothie Challenge and you should check it out!

Recipe: Blueberry Protein Pancakes

I woke up this morning wanting pancakes instead of my usual egg whites or smoothie. I've posted previously about my protein pancake recipe, but I got a request for this recipe, so I thought it wouldn't hurt to add this one as well. You can never have too many pancake recipes!

Ingredients:
-3/4 cup Buckwheat Pancake Mix (You can use your favorite pancake mix here)
-3/4 cup Milk (Regular, Almond, or Soy...)
-1 egg white (Option: 1/4 cup unsweetened applesauce)
-5 Tbsp Raw Organic Whey*
-1/2 to 1 cup Fresh Blueberries (You can use more or less depending on your love of berries)

*I cannot say how this will turn out using a different protein powder. This one is very fluffy, creamy, and I definitely recommend it. But, feel free to use what protein powder that you have.

Directions:
-Spray pan with Pam (or something similar) and place on stove top. Turn heat to medium (5 or 6 out of 10 on mine). Allow the pan to get warm.
-Mix all ingredients together in a medium mixing bowl, the batter shouldn't be thick. If it is, add 1/4 cup milk and stir until it is not thick.
-Pour batter onto warm skillet, see my post on how to make the perfect pancake for tips.
-Serve with syrup, plain, or with fresh fruit!