Me vs. Life: Conquering One Day at a Time

Spontaneity

2011-05-22T20:18:00.000-04:00

This weekend consisted of a spontaneous trip to Philly. My friend and I decided at the last minute yesterday to make the trip down to Philly for the evening, and it was definitely worth it! The weather was finally warm and sunny and walking around the city at night was lots of fun. I'm glad that we decided to be spontaneous!

We started the night at Devil's Alley Bar and Grille. We all split the nacho appetizer, which wasn't bad but I could have used some more guac since I'm in love with that stuff. Next we wondered around a bit before heading Fado, which was an irish pub. We spent the majority of the night here and the DJ was quite good including songs from Miley Cyrus (Party in the USA) to Britney Spears ('Til the World Ends), plus lots of other good songs that are fun to sing and dance to. All in all it was a fun night, especially since the weather held up and there was not a drop of rain.

Today before I left the city my friends and I went to Ants Pants Cafe. This was a small cafe serving Australian based food. If you ever go there I highly recommend you order the sweet potato fries. They were phenomenal! My friends and I got an order of those to share and completely dominated them. Then for my order I got the brekkie platter, which consisted of scrambled eggs, turkey bacon, and brioche. Everything was delicious and the prices and portions were definitely reasonable. Also before getting on the train I made a pit stop at Trader Joe's! I love this store. The few things I picked up were organic bananas, habanero wraps, and two bean pouches which I'm excited to try out this week.
The trip home wasn't as fun as the trip there because the spontaneous anticipation was gone. However, the night out in Philly was definitely worth it. Back to the week day grind tomorrow!
Hope everyone else had a glorious weekend as well :)

Anybody else do anything spontaneous?

The end of the world ?

2011-05-21T09:43:00.004-04:00

So according to some people out there today could be the beginning of the end of the world. I don't think I can agree with that. But I'm sure there are people out there who have their bug out bags ready to go! However, if it were to be the end of the world what would be one thing that you would have to do before it ended? I think I would get a plane ticket to a tropical place and live out my last few days enjoying the sun on the beach. I think that the sun has gotten lost the past couple of days here because all it does is rain! Hopefully the rain will hold off for today and I will get to enjoy some outside activities :)

Lacking motivation...

2011-03-27T18:13:00.002-04:00

It's that time of the school year where the home stretch is in sight but there are a million things that still need to be done. However, I have no motivation right now to attempt to get ahead on any of them. Today was productive though because I got like 5 loads of laundry done (so I now have clean clothes and a clean floor haha) and I got some groceries to keep me full for the week. I guess I have my priorities in line :)

Anyways I hope everyone is enjoying their weekend!

Also here is a video that I highly recommend you watch! (My sister made it)

Share.

2011-03-15T21:58:00.001-04:00

Share a picture of your breakfast here in order to have a meal donated to a child.

It's always good to help others :)

Brownie for Breakfast

2011-02-28T15:04:00.002-05:00

Now this was not your typical brownie, but rather a "healthified" brownie. I found this recipe on the Edible Perspective blog a while ago and have been wanting to try it out. This past week I picked up some buckwheat groats so I could give it a shot. I basically followed the recipe and the result was delicious! I topped mine with some Nutella and it definitely made the perfect combo with the buckwheat. I highly recommend trying this recipe for breakfast.

Today is a pretty dreary rainy day but I was able to get in a 5k run this morning. I used my SPIbelt that I got for Christmas for the first time and I love it! I didn't even notice it while running, no bouncing at all. It was perfect for holding my ipod and would also be great for a cell phone, keys, snack, etc. Definitely the perfect addition to my running gear.

Well I hope everyone is starting the week off on the right foot! (I'm on spring break so sleeping in today was awesome :)

"Can any of you by worrying add a single moment to your-life span? Do not worry about tomorrow, tomorrow will take care of itself. Sufficient for a day is its own evil."

-Matthew, 6:27,34

P.F. Changs

2011-02-23T17:50:00.002-05:00

This past weekend I went out to dinner at P.F. Changs for the first time and I have to say that it was awesome! I went with Josh and we got the dinner special for 2. This included: a soup, an appetizer, 2 entrees, and 2 dessert shooters.

For the soup I got the hot and sour soup. Yum.

For the appetizers we got the chang's chicken lettuce wraps. These were awesome! Definitely recommend trying them, although I don't know how healthy they are for you. haha

The two entrees we chose were chang's spicy chicken and the honey shrimp. The shrimp was definitely my favorite part of the meal.

Plus sides of brown and white rice.

Then for dessert I chose the carrot cake mini dessert. Loved the cream cheese icing.

All in all it was a great meal and I highly recommend it!

Good bye holiday weekend...

2011-02-22T20:25:00.002-05:00

I really love 4 day weekends, minus the fact that it makes going back to the weekday grind so much harder. I'll fill you in on the weekend shortly, but right now that thing called homework and studying is calling.

However, I'm sure you can tell from the photo it was a good one :) Hope yours was too!

Love...

2011-02-14T21:31:00.000-05:00

Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It is not rude, it is not self-seeking, it is not easily angered, it keeps no record of wrongs. Love does not delight in evil but rejoices with the truth. It always protects, always trusts, always hopes, always perseveres.

1 Corinthians 13

That holiday that has lots of pink.....

2011-02-10T10:56:00.004-05:00

So Valentine's Day is coming up and I'm sure some of you are going to cook or attempt to cook (jk) a meal for a loved one. Here are some recipes that I have found on a few of my favorite blogs that I know I would like to try and re-create sometime in the near future:

1) 15 minutes Creamy Avocado Pasta

2) Broccoli, Cheddar, and Potato Soup

3)Pinto Bean and Sweet Potato Stew

4) Cinnamon Streusel Pancakes

5) Cake Batter Pancakes

Then again there is always the option of going out to dinner. Both are nice, I guess it just depends on your plans and your mood. Either way I hope you enjoy the day tomorrow with your loved one!

Busy busy week

2011-02-07T17:35:00.003-05:00

So this week is definitely a busier one crammed with meetings, tests, quizzes, and projects. These are things that I will not miss when I finally graduate. haha.

So to keep me fueled up for the week since I clearly will not have that much time to cook I made I made a Tuna Noodle Casserole last night. This is one of my favorite dishes for a couple of reasons:

1) It has tuna, which contains healthy omega threes

2) Its a good way to add in lots of sneaky vegetables

3) It has the wonderful comfort food taste

You can click here to see the recipe that I followed. The one change that I made was I used WW egg noodles. Gotcha add the whole wheat in where ever you can haha. Also if I was going to make this again I would probably add 2 small cans of tuna and 2 cups of peas. I felt like there were lots of noodles and I needed some more of what I consider the good stuff. I would also probably cut the breadcrumbs to a 1/2 c., but that's just my opinion. Honestly it still tasted great, but then again it's kind of hard to mess up a tuna noodle casserole.

Hope you all had a great start to the work week :)

Visitor!

2011-02-03T23:20:00.003-05:00

The highlight of today is that my boyfriend is coming to visit me tonight :) It is definitely what I needed after today. So glad the weekend is right around the corner.

Enjoy your final day of the work week!

“This is my wish for you: Comfort on difficult days, smiles when sadness intrudes, rainbows to follow the clouds, laughter to kiss your lips, sunsets to warm your heart, hugs when spirits sag, beauty for your eyes to see, friendships to brighten your being, faith so that you can believe, confidence for when you doubt, courage to know yourself, patience to accept the truth, Love to complete your life.”

SNOW DAY!

2011-02-01T11:22:00.003-05:00

Loving the snow day! Definitely going to use today to relax and catch up on somethings. Since I had some extra time this morning I made something for breakfast that I saw on another blog. It's called apricot vanilla porridge. I made a few modifications to the recipe, like adding a Bob Red Mill's Grain mix instead of oats and barley, I added vanilla extract instead of a vanilla bean, and I added ground flax instead of oat bran. Oh I also cooked mine with 1 C. milk and 1 C. water. I like my porridge to be creamy, which is why I added the milk. It definitely turned out good! I topped it with walnuts, honey, frozen berries, peanut butter, and granola. Yum :)

Well I'm off to enjoy the day, hopefully everyone else is enjoying the snow and staying safe!

Yeaaaaaaah.

2011-01-31T22:46:00.002-05:00

So I am kind of excited about this huge storm that is supposed to be hitting our country tonight through through tomorrow. I want lots of snow! (plus a snow day or two would be nice for those of us in school :) I would just like one more final storm and then I will be satisfied with winter weather and ready for spring to creep up.

Otherwise today was just an ordinary Monday. It definitely came too fast and went by too slow, but I guess that's too be expected for the beginning of the week, right? I did have an awesome dinner though tonight that I would highly recommend to any fans of mexican cuisine. I kinda just eye-balled the recipe so I'll just list the ingredients and you can add them to your liking.

Mexican Pumpkin Black Bean Dish

1) Mix Refried or Mashed Black Beans with some canned pumpkin in a casserole dish.

2) Top the mixture with a layer of salsa ( I used pineapple salsa)

3) Top the salsa with a layer of cheese ( I used a lf cheddar blend)

4) Bake at 350 degrees F for about 15-20 min (or until thoroughly heated)

5) Top with some sliced avocados or guacamole

6) Eat and enjoy with tortilla chips (I used the blue corn kind)

On another note I think it is time for bed. My snow day is not guaranteed yet and if it decides not to show then tomorrow will be a busy day!

PS. So proud :)

http://www.bridgewatereagles.com/sports/wvball/2010-11/releases/Alberthire

If time would slow down just a little....

2011-01-30T21:14:00.002-05:00

I would love if the weekend would slow down just a little. I could use a few more hours before I need to turn it in for the night to start off another busy week. Mondays are so hard sometimes. Here is a quote for some motivation, because I know I need it:

Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frightens us. We ask ourselves, who am I to be brilliant, gorgeous, talented, and fabulous? Actually, who are you not to be? You are a child of God. Your playing small doesn't serve the world. There's nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do. We are born to make manifest the glory of God that is within us. It's not just in some of us, it's in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.
--Marianne Williamson

Thesis Topic.

2011-01-29T13:52:00.003-05:00

I am currently attending graduate school to get my Master's in Nutrition. I am at the point where I start need to pick a topic that I can use for my thesis. Does anybody have any ideas or suggestions for a nutrition thesis topic??

Also, on the food front it's been a little on the on exciting side. Hopefully I'll have some good recipes coming up in the very near future.

Right now here is what my diet consists of:

1) Hummus (I have chipotle in my fridge right now)

2) Eggs

3) Fresh Spinach

4) English Muffins

5) Oatmeal

6) Bananas

These are basically my staples and the foods I always have on hand. Any good recipes using these ingredients??

The Return.

2011-01-28T15:26:00.003-05:00

Ok. I'm back. It's been way too long. However, sometimes I feel like I just blink and then the next thing I know it's a whole month later. I've been back at school for about a month now so that's been keeping me pretty busy. I have part of my dietetic internship at a Veteran's Hospital which has been pretty interesting so far. They use a cook-chill system, which is really quite rare around here but definitely interesting to learn about and see in action. Last week I had to run a taste panel and see if the residents would like a new salmon burger added to their menu. Overall the consensus seems to be that they liked it so I think it will be a new meal item for them. I tried it myself and I have to say I thought it was pretty good.

I'm so glad the week is done though and the weekend has arrived. I really need some time to take a break and relax and get caught up on some work.

TGIF :)

ps. I really want a goldendoodle.

12 Days of Healthy Holiday Eating: Day #10 & #11

2010-12-24T13:30:00.000-05:00

On the tenth day of Christmas, my dietitian told me…

Stop eating when you’re full!

At holiday meals, people have a tendency to keep eating just because the food is there. This is one of the reasons why people tend to gain weight over the holiday season. When eating dinner, try to enjoy and savor the foods you are eating instead of just shoveling in bite after bite. If you eat slower, your body will be able to better recognize when you are full. It takes about 20 minutes for your brain to register that your stomach is satisfied. Therefore, after eating dinner wait a while before going back for seconds. Let your body have time to decide if it really is still hungry or if your brain is just telling you to eat because food is available. If after waiting awhile you are still hungry then have another small portion or two of your favorite dishes, or have a slice of your favorite dessert. The holiday food is there for you to enjoy, not to stuff you to the brim.

On the eleventh day of Christmas, my dietitian told me…

How to walk away from the buffet!

The first few bites of any food provide you with the most pleasure. Savor those bites to the fullest and don’t go overboard. If you find it hard to know when to stop, here are some good ways to fight the urge to eat more than you should:

· Don’t sit right next to the appetizers, candy dishes, or cookie trays. This will tempt you to reach over for more food than you should be eating. Move around the house and find places where you can socialize.

· During the hors d’oeuvres and dinner, keep your mouth busy by talking with the friends and family you are gathered with.

· Chew on a piece of gum or a mint to prevent you from picking at the foods available. Eat a few hors d’oeuvres and then chew gum between that and dinner. After dinner, chew on another piece of gum before you dive into the desserts.

· The taste of toothpaste dulls the taste buds, so if you want to stop eating, find a way to brush your teeth.

12 Days of Healthy Holiday Eating: Day #9

2010-12-22T14:49:00.000-05:00

On the ninth day of Christmas, my dietitian told me…

You can have dessert, but don’t over do it!

What would a holiday party be without the dessert table? However, this table can be a very difficult area for people who are on a diet or trying to maintain a healthy weight. However, don’t let food control you over the holidays. The holiday is time to enjoy and celebrate life, and dessert can definitely be a part of that. When dinner is ending and it comes time for dessert allow yourself to have one or two small portions of the dessert of your choice, but do not make your dessert plate as full as your dinner plate. Choose one piece of the pie you have been eyeing up, or one of your favorite holiday cookies. Dessert is meant to be savored and enjoyed. So choose your favorite and enjoy it, just don’t go back for seconds or thirds, because keep in a mind a single piece of pecan pie can have over 500 calories. Therefore people counting calories may want to choose a lighter dessert option like a slice of pumpkin pie (205 calories) or 2 small sugar cookies (130 calories). Here is a delicious recipe that is slightly less in calories, but no way less in flavor.

Recipe: Crustless Pumpkin Pie

Ingredients

1-1/4 cups sugar

3 tablespoons all-purpose flour

3 eggs (Use an egg substitute to cut more fat and cholesterol)

2 cups canned pumpkin

3/4 cup evaporated milk (use fat free milk to eliminate more fat)

1-1/2 teaspoons Pure Vanilla Extract

1/4 teaspoon ground cinnamon, optional

Directions

In a bowl, combine the sugar and flour. Add eggs; mix well. Stir in the pumpkin, milk, vanilla and cinnamon if desired; mix until well blended. Pour into a greased 9-in. pie plate. Place pie plate in a 15-in. x 10-in. x 1-in. baking pan; add 1/2 in. of hot water to pan. Bake at 350° for 50-55 minutes or until a knife inserted near the center comes out clean. Yield: 6-8 servings.

Nutrition Facts: 1 serving (1 piece) equals 211 calories, 4 g fat (2 g saturated fat), 87 mg cholesterol, 49 mg sodium, 40 g carbohydrate, 3 g fiber, 5 g protein.

12 Days of Healthy Holiday Eating: Day #8

2010-12-21T20:25:00.001-05:00

On the eighth day of Christmas, my dietitian told me…

To keep portion sizes on my mind!

When you smell the foods you are cooking and see the spread of delicious Holiday favorites, it is easy to overload your plate with all that goodness. But overloading your plate can often lead to not so good feelings after you eat it all. In order to avoid this, take one piece of the meat that is provided, and one small scoop of the side dishes. This will give you a taste of everything without food overload. You should aim towards filling ¼ of your plate with meat, ¼ of your plate with a starchy side dish such as potatoes, and ½ of your plate with vegetables. Eat your meal slowly, putting your fork down and resting for a minute or two every now and again. Dinner is a time to converse with all of the family you are sharing the Holiday with. By talking to those you are sitting with, you will eat slower. If you decide later that you are still hungry, go back and pick one or two of your favorite items and take a small amount.

12 Days of Healthy Holiday Eating: Day #7

2010-12-20T15:04:00.002-05:00

On the seventh day of Christmas, my dietitian told me…

Not to forget about those important veggies!

Before you eat dinner, scan the appetizers for a vegetable tray. Choosing vegetables will provide you with nutrients that are needed every day such as Vitamin A, Vitamin C, Vitamin K, antioxidants, and fiber. If you are in charge of cooking the Holiday meal, you should provide your guests with vegetables that are cooked in a way that keeps their nutrient value. The best way to do this is to steam or roast your vegetables. Steaming and roasting are easy and don’t require a lot of cooking steps. If a vegetable recipe calls for cream, try using light cream instead of heavy cream. If a vegetable recipe calls for butter, try using half of the amount that is suggested on the recipe. And lastly, don’t overload vegetables with salt. Put in a little for seasoning, and allow everyone to season their food with more salt if they really want to. Here are a few vegetable recipes that you will enjoy!

Green bean casserole:

Serves 10 Prep Time: 15 minutes, Bake Time: 35 minutes

Ingredients:

2 cans (10-3/4 ounces each) condensed cream of mushroom soup, undiluted
2 bags of frozen green beans, thawed
1 cup skim milk
1 small onion, sautéed in olive oil
2 teaspoons soy sauce
1/8 teaspoon pepper

Directions:

Slice the onion into thin slices. Place into the heated pan with about 1 tablespoon of olive oil. Sautee the onion until golden brown.
In a bowl, combine soup, milk, soy sauce and pepper. Gently stir in beans. Spoon half of the mixture into a 13-in. x 9-in. baking dish. Sprinkle with half of the onions. Spoon remaining bean mixture over the top.
Bake at 350° for 30 minutes or until heated through. Sprinkle with remaining onions. Bake 5 minutes longer. Yield: 10 servings.

Rosemary Mashed Potatoes and Yams

Serves 10 Prep Time: 20 minutes, Cook Time: 1 hour 35 minutes

Ingredients:

8 cloves of roasted garlic (the jar will give instructions as to how many teaspoons is equivalent to 1 clove)
3 tablespoons olive oil
1 1/2 pounds baking potatoes, peeled and cubed
1 1/2 pounds yams, peeled and cubed
1/2 cup skim milk
1/4 cup butter
1/2 teaspoon dried rosemary
1/2 cup grated Parmesan cheese
salt and pepper to taste

Directions:

1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease an 8 inch square baking dish.

2. Boil potatoes and yams in a large pot of salted water until tender, about 20 minutes. Drain, reserving 1 cup liquid.

3. Place potatoes and yams in a large bowl with milk, butter, rosemary, garlic, and reserved olive oil. Mash to desired consistency, adding any extra liquid as needed. Mix in 1/4 cup cheese. Season with salt and pepper to taste. Transfer to the prepared baking dish. Sprinkle with remaining cheese.

4. Bake until heated through and golden on top, about 45 minutes.

12 Days of Healthy Holiday Eating: Day #6

2010-12-19T13:45:00.000-05:00

On the sixth day of Christmas, my dietitian said to me…

What sides are you going to eat?

When it comes to the holidays everyone wants to indulge in his or her favorite comfort food. Usually this comes in the form of a side dish such as macaroni and cheese or scalloped potatoes. While these foods may provide comfort, they also provide a lot of calories and fat. Even though it’s ok to indulge every once and a while, there are easy ways to make your favorite dish more healthy. Here are some suggestions of substitutions you can use in your recipes this holiday season:

Recipe calls for:	Substitution:
1 whole egg	2 egg whites
Sour cream	Low fat plain yogurt or low fat sour cream
Milk	Skim or 1%
Heavy cream (not for whipping)	2 tablespoons flour whisked into 2 cups non fat milk
Cheese	Low-fat cheese (non-fat cheese does not melt well if use in cooking or baking)

Here is a healthy version of Macaroni and Cheese:

Recipe: Macaroni and Cheese with Cauliflower

12 ounces multigrain elbow macaroni

1 head cauliflower, roughly chopped

4 slices multigrain bread, torn

1/2 cup fresh flat-leaf parsley, chopped

3 tablespoons olive oil

salt and black pepper

1 onion, finely chopped

1 1/2 cups grated low fat extra-sharp Cheddar (6 ounces)

1 1/2 cups non fat yogurt or sour cream

1/2 cup skim milk or 1%

1 tablespoon Dijon mustard

Directions

Heat oven to 400° F. Cook the pasta according to the package directions, adding the cauliflower during the last 3 minutes of cooking time; drain.

Meanwhile, pulse the bread in a food processor until coarse crumbs form. Add the parsley, 2 tablespoons of the oil, and ¼ teaspoon each salt and pepper; pulse to combine.

Return the pasta pot to medium heat and add the remaining tablespoon of oil. Add the onion, ¾ teaspoon salt, and ½ teaspoon pepper and cook, stirring occasionally, until soft, 3 to 5 minutes.

Mix in the pasta and cauliflower and the cheese, yogurt, milk, and mustard.

Transfer to a shallow 3-quart baking dish, sprinkle with the breadcrumbs, and bake until golden brown, 12 to 15 minutes.

12 Days of Healthy Holiday Eating: Day #5

2010-12-18T17:47:00.001-05:00

On the fifth day of Christmas, my dietitian said to me…

Don’t eat the skin on the Turkey.

American holiday dinners almost always involve some form of meat. Two of the most popular meats for holidays are ham and turkey. Out of these two choices turkey is probably the better choice. Not only is turkey an excellent source of protein, but also compared to other meats it has the least amount of fat per serving, if you eat it without the skin. For example, four ounces of turkey breast without skin is only 152 calories and had little to no fat. A drumstick with skin on the other hand has about 236 calories with close to 12 grams of fat. If you are going to have ham at your holiday dinner just try to limit your portion to about fours ounces, which is about as big as a deck of cards. Ham has more sodium and fat than turkey, but as long as you stick to the proper serving size you’ll be fine. Here is a healthy recipe to try on your holiday meat:

Recipe: Brown Rice and Apple Stuffed Turkey Breast

1 can (14-1/2 ounces) Progresso ® Reduced-Sodium Chicken Broth

1/2 cup unsweetened apple juice, divided

1/2 teaspoon salt, divided

1 cup uncooked long grain brown rice

1/3 cup raisins

1/2 cup chopped celery

1/2 cup chopped onion

1 tablespoon olive oil

1 cup chopped green apple

1 teaspoon poultry seasoning

1/4 teaspoon pepper

1 turkey (10 to 12 pounds)

Directions

In a saucepan, combine the broth, 1/3 cup apple juice and 1/4 teaspoon salt. Bring to a boil. Stir in the rice and raisins. Return to a boil. Reduce heat; cover and simmer for 40-50 minutes or until rice is tender.

Meanwhile, in a nonstick skillet, cook celery and onion in olive oil for 2 minutes. Add apple; cook and stir for 3 minutes or until vegetables are tender. Combine the rice mixture, apple mixture, poultry seasoning, pepper and remaining apple juice and salt.

Just before baking, loosely stuff turkey. Skewer turkey openings; tie drumsticks together. Place breast side up on a rack in a roasting pan. Bake, uncovered, at 325° for 2-3/4 to 3 hours or until a meat thermometer reads 180° for the turkey and 165° for the stuffing. (Cover loosely with foil if turkey browns too quickly.)

Cover turkey and let stand for 20 minutes. Remove stuffing and carve turkey, discarding skin. If desired, thicken pan drippings for gravy.

Yield: 6 servings with leftovers.   

Editor's Note: Stuffing may be prepared as directed and baked separately in a 1-1/2-qt. baking dish coated with nonstick cooking spray. Cover and bake a 325° for 25 minutes. Uncover; bake 10-15 minutes longer or until heated through.

12 Days of Healthy Holiday Eating: Day #4

2010-12-17T20:17:00.002-05:00

On the fourth day of Christmas, my dietitian said to me…

Drinks are not as harmless as you think.

Drinks may seem like a way to limit your caloric intake because you are not eating, but that is not the case. Alcohol contains calories and those calories can add up fairly quickly after a couple of drinks. If you are really trying to watch your caloric intake it would be best to stick to non-alcoholic drinks. However if you are going to partake in drinking alcoholic beverages, it would be beneficial to switch to lighter alcoholic beverages like light beers or wine spritzers. It’s also a good idea to drink a glass of water in between your drinks. This helps keep your caloric intake down, since water has no calories, and it helps keep you hydrated so you avoid a hangover the next morning. A popular drink around the holidays is eggnog, but a mere 4 ounces is about 150 calories. Therefore, here is a recipe to help keep the calories down while still enjoying a holiday favorite:

Recipe: ‘Skinny’ Eggnog

1-cup skim milk

1/4 tsp. rum extract

Dash of ground cinnamon

Dash of ground nutmeg

Sugar substitute to taste

Pour ice-cold milk into a lidded container and shake vigorously. Add rum extract and sugar substitute and shake again. Pour into a tall glass, sprinkle with spices and add low-fat whipped topping, if desired.

One 8-oz. serving, 86 calories

12 Days of Healthy Holiday Eating: Day #3

2010-12-16T07:18:00.000-05:00

On the third day of Christmas, my dietitian said to me…

Choose your appetizers wisely.

Appetizers are there to hold you over until dinner. Therefore, appetizers should not contain enough calories to be a whole meal themselves. Before you decided what appetizers to fill your plate with, observe the buffet to see what is offered. Decided on two or three appetizer options you absolutely have to try because they look delicious, and then fill the rest of your plate with fruits and vegetables. Therefore, you are getting to taste the foods you want but you are still getting nutrient dense foods as well. Another option to help avoid calorie-laden appetizers is to bring one of your own to the party. This way you know there will be at least one option there for you to enjoy guilt free. Plus other people are bound to enjoy it too. Here is a recipe that would be great to take along to that holiday office party or family gathering:

Recipe: Low-Fat Mock Deviled Eggs

6 hard-boiled eggs

1 tsp. sugar

1 T. white vinegar

1 can (16-oz) garbanzo beans (chickpeas), rinsed and drained

2 T. nonfat mayonnaise

2 T. yellow mustard

1/4 tsp. ground red pepper

2 T. minced green onion

1/4 tsp. ground paprika

Remove shells from eggs. Halve eggs lengthwise; remove and discard the yolks. In a small bowl, dissolve sugar in vinegar. Rinse the chickpeas and drain thoroughly. In a food processor or blender, combine chickpeas, sugar mixture, mayonnaise, sour cream, mustard, pepper, and onions and blend until smooth. Spoon mixture into egg whites or fill using a fluted pastry bag. Sprinkle with paprika, if desired, and refrigerate until ready to serve.

This recipe removes 3 grams of fat and adds 6 grams of protein and 7 grams of dietary fiber compared to “real” deviled eggs.

Nutritional information: Serving: 1/2 egg (or one deviled egg). Yield: 12 servings. Calories 151, Total fat 2 grams, Saturated fat: trace, Cholesterol: trace, Sodium: 70 mg, Carbohydrate: 24 grams, Protein: 9 grams, Dietary fiber: 7 grams.

12 Days of Healthy Holiday Eating: Day #2

2010-12-15T07:55:00.003-05:00

On the second day of Christmas, my dietitian told me…

Don't to forget about exercise!

In all of the hustle and bustle associated with Christmas Eve and Christmas day, it is easy to forget about the need to have physical activity. Because gyms and activity centers may be closed, activity will have to be done at home. It is a great idea to get physical activity done early in the day. The exercise will give you an energy boost and it has been shown to be a stress reducer, both of which will be beneficial for your entire day. Shoot for half an hour to an hour of physical activity each day. Here are some great activities that you can do right at home:

Shovel the sidewalk for your guests
Shovel the sidewalk for any of the elderly or disabled on your block as a gift from you
Build a snowman with your children or your friends
Take a brisk walk and enjoy the beautiful winter scenery that comes with the Holidays
Have a snowball fight, chasing all of your opponents around the yard
Sign up for a local 5k Christmas run or run your own 5K around the neighborhood
Go ice skating at a local rink
Go Snowboarding or Skiing with friends or family
Go sled riding or tubing

There are so many fun forms of activity associated with the winter that you should be able to keep your work out interesting and intriguing. So next time you are feeling the stress of the holidays and need to relax take 30 min to exercise to get your endorphins pumping.