Anyone out there have a food weakness? We all do and I’ll admit that mine is Ice Cream.
Luckily frozen yogurt has become a trend, which is a slightly healthier alternative that my body has thanked me for. Even better? Some genius foodies have created an even healthier alternative that is fat free, added sugar free, dairy free, gluten free and still insanely delicious! I can hear you now… “That’s impossible!” But from one ice cream lover to another, I can safely say that it’s true.
Behold this Peanut Butter, Chocolate, Banana Soft Serve. The name says it all. Literally.
All you need for this delicious treat are three ingredients: Peanut butter or PB2, Cocoa Powder and Frozen bananas. The second thing you need is either a food processor or a Vitamix for the blending.
Here’s the how-to!:
4 frozen bananas, chopped before freezing
1 tbsp of PB2 or Peanut Butter
2 tbsp of Cocoa Powder
Add ingredients to food processor or blender. Process until smooth. Add any toppings. Eat!
This dessert is healthy and definitely satisfies that sweet tooth. Try making a big batch and storing it in the freezer for a tasty treat any day of the week.
There are a lot of variations out there so get creative and see what you like. Try it with chocolate chips, shredded coconut, berries, oats, chia seeds and more. Enjoy!
It is easy to get into a food rut, eating the same things every day and night. We are creatures of habit and when we find what works for us we usually stick with it. I know I have my staples at the grocery store, but I also know the importance of getting a variety in my diet. Eating a variety of foods gives you the best variety of nutrients. Have you ever heard the saying “Eat A Rainbow?“. Every fruit and vegetable provides different nutrients that are essential to our bodies and eating a variety helps get them all in. The same is true of food in general. Every food has something different to offer, so it is best to switch things up to get in different vitamins and minerals.
Breaking a food rut can be challenging when you have a set routine. Routines are easy, predictable and match your taste preferences. Trying new foods can seem stressful, and what if you don’t like the new food? Below are a few ways to start trying new foods stress free:
- Plan ahead- Nowadays there are a ton of recipe websites and apps to help you plan your meals. Find 2-3 new recipes that you’d like to make and try a different one each week. Make a list of foods you might not normally get and browse the grocery store for new items. Then…
- Cook in advance- Often times our food ruts happen because of lack of time. We get used to eating cereal for breakfast, a sandwich for lunch and a frozen meal for dinner. Take one day per week to cook meals in advance to have for a few days. If you don’t like to cook, find simple meals to make. There are a lot out there!
- Get creative with leftovers-If you have chicken every week, make different varieties with your leftovers. Try chicken tacos, chicken soup, chicken stir fry, a chicken sandwich or anything else!
The key is to start small. If you eat the same foods for breakfast and lunch every day, maybe start with trying new lunch meals. If you can’t break away from your normal breakfast routine, maybe add in one extra ingredient that will provide some different nutrients. Some examples are below:
- Try oatmeal instead of cereal in the morning
- Use peanut butter on your toast in place of butter
- Add flax or chia seeds to oatmeal or smoothies
- Try wheat toast instead of white
- Buy a different fruit to try with your breakfasts each week
Lunch and dinner
- If you usually have chicken, try turkey or fish
- If you usually have beef or pork try chicken
- Try making vegetarian meals every once in a while
- Use brown rice instead of white rice
- Add vegetables to your meals
- Have fruit as your side
- Try a new variety of granola bars (KIND and Kashi are my favorite!)
- Try a different Greek Yogurt Brand (Fage or Chobani)
- Pair fruits with nuts or nut butters. Have bananas, apples, berries, plums, etc.
- Add berries to yogurt
As you get more used to this try new foods and meals whenever possible. You may not like something but at least you tried it. And if you’re lucky, you’ll love the new food! Some of my favorite new foods are PB2, Chicken Sausage, Brussels Sprouts, and Polenta. Who knew?
I’m always up for trying delicious new recipes, especially if they are easy to make. Behold this Mexican Lasagna!
When you’re in a cooking rut or don’t have time to make regular Lasagna, this alternate is a great option! Filled with chicken, cheese, beans, salsa and Greek yogurt, this dish is hearty and a good balance of essential nutrients. The creator of this dish uses Greek yogurt instead of sour cream and I used reduced fat cheddar cheese to amp the nutrition. You could also make this vegetarian by omitting the chicken.
My favorite part of this dish is how easy it was! You’ll notice that I say that about a lot of the recipes I make because that is definitely a priority to me. To make this super simple, I boiled the chicken in water for several minutes before shredding it. Then all you do is layer the ingredients, bake and voila! A delicious meal in minutes.
To get the full recipe, visit this page and continue reading fANNEtastic Food. She is a great resource for all things healthy and nutrition related. Enjoy!
Spring has sprung my friends!
It’s Cherry Blossom season here in DC and it couldn’t have been a more beautiful weekend! Temps were in the 70′s and 80′s and there wasn’t a cloud in the sky.
I was extra thankful for the great weather because this weekend I ran the GW Parkway Classic 5k! But first a look at Saturday.
One of the great things about living in DC is that friends and family will often be visiting here for trips. This weekend I was so happy to hear that my cousin Stefanie and her wonderful fam would be here for Spring Break. We had a fun trip to the zoo
Followed by a delicious dinner in Cleveland Park. Such a great time catching up with them! I love when family visits.
On Sunday it was race day! We woke up first thing in the morning to get ready. The race featured a 10 miler or a 5k option and we signed up for the 5k.
The race was a scenic course along the Potomac River ending in Old Town, Alexandria. I heard the course would be pretty and the views of the water did not disappoint! Even better was the amazing weather that we had. The race started at 8:00am and once we got going the temperature was perfect. Some of the best running weather I’ve had during a race.
Even more exciting was that it was friend Jen’s first race!! She did so awesome and I was so excited for her!
Some before shots:
With the perfect temps and great energy I set a new PR running this race in 26:45! The last 1/2 mile was rough but my running partner helped me stay motivated (thanks Frank!).
As we were running I smelled some delicious breakfast foods being cooked. The scent was coming from Union Street Public House so we stopped there to refuel after the race. I was so hungry that I forgot to snap pics of my meal but got some shots of the impressive coffee offerings
I got the Farmer’s Omelet full of veggies and deliciousness. It hit the spot!
The rest of the day was spent reading, soaking up the sun and a batch of my favorite Polenta Tamale Pie.
Hope everyone had a great weekend!
Any coconut lovers out there? I loove coconut. I love it so much that during my dietetic internship I created a fake research project showing the benefits of coconut, wishing that one day it would be true!
And according to many, that day has come! Or has it? All over the healthy eating world coconut oil has made its way to the forefront. Touted as being a “super food” critics are saying that coconut oil is a healthy fat replacement and has many medicinal properties.
With the thousands of recipes that are now using coconut oil in place of butter and other oils, many are jumping on this bandwagon. Before we do that let’s check the facts:
- Coconut is a saturated fat, also known as an “unhealthy” fat. These are the fats that increase your risk for heart disease, whether they come from a plant or an animal.
- There is limited research showing the health benefits of coconut oil. While some smaller research results are positive, researchers are still waiting for larger studies and more concrete evidence.
- Coconut oil is better than fats such as butter or trans fat, since it does not contain any cholesterol. It is not recommended over liquid vegetable oils though, such as olive oil, canola or soybean.
- Like other fats, it is recommended to eat coconut oil in moderation.
So what to do?
Until more extensive research is done on Coconut Oil, it should be treated it as a saturated fat. There may be a day when we find concrete evidence that the saturated fat from coconut oil is better than saturated fat from animal products, but until then use it in moderation. If you want to add fat to meals, try peanut butter, avocado, nuts, seeds and olive oil which are all monounsaturated (healthy) fats.
That being said, coconut oil might be a better option than butter or trans fats since it does not have cholesterol. Coconut oil might be a good option for baking in place of butter or lard, while adding a different flavor to your favorite foods. Just as you would eat baked goods with butter in moderation, the same should be done with coconut oil. Like the other coconut lovers out there, I will be enjoying this product on special occasion. I’m looking at you Coconut Cookies…
Spring is “here” but I am cold! Not to fret though, it only leaves more time to eat my Fall and Winter favorites. One of my favorite warm breakfasts is Oatmeal. You might think “boring!”, but hopefully I will change your mind. Oatmeal, like other grains, is a good staple because there are many ways to change it up and make it interesting. You can add so many different mix-ins you’ll never get bored! Once you find your favorite though, you will most likely crave it on the daily, which is what has happened here.
The key to making a delicious and healthful oatmeal is to keep added sugar OUT. You can make oatmeal that is just as delicious by following one simple rule: cooking your oats with ripe bananas.
Adding bananas to the cooking process allows them to release their natural sugar, making the oatmeal deliciously sweet in a natural way. No processed products or strange ingredients needed! Just make sure that your banana is slightly browned for best taste.
The method to making this is simple:
- Add 1/2 cup oats, 1/2 sliced banana and 1 cup of skim or soy milk to bowl of choice
- Microwave for 3 minutes, checking to make sure that your oatmeal doesn’t overflow!
- Once done, give it a good stir. Add in a sprinkling of raisins, 1 tbsp of chia or flax seeds, 1 tsp of cinnamon and a dallop of peanut butter.
- Stir it all up and eat! I know you’ll be dying to take your first bite but make sure it’s cooled first.
If you are looking to spice things up try any of the following mix-ins and come up with your favorite!
- Shredded coconut
- Vanilla extract
- Chopped nuts
- Dried cranberries
- Flax, chia or hemp seeds
- Almond or cashew butter
- Pumpkin or apple butter
- Spices such as nutmeg, cloves, etc.
Happy Friday all! The weather is getting slightly warmer in DC making life a little bit happier :)
I’m reading a lot of interesting things both for work and play and wanted to share with you all.
A lot of my counseling centers around Intuitive Eating, listening to your body and being realistic in your goals. This is a great article about perfectionism and how to use this trait to fuel positive thoughts around your body image and health rather than negative. Perfectionism-Its Joys and Perils
Is your job affecting your health? Sitting for long hours each day and working in hostile work environments can contribute to overweight and obesity. This article finds certain jobs that may be more likely to have this effect. Ironically health care work is one of the highest ranked! Certain Jobs have Stronger Link to Obesity
More reasons to eat your fruits and veggies! Studies have always shown that the rate of mortality decreases as fruit and vegetable intake increases. This recent study shows that eating 6-7 servings of fruits and vegetables helps lower your risk of death. Lowering Risk of Death with Fruits and Vegetables
If you really want to know what a dietitian eat, read this article. This dietitian nailed it! What a Dietitian Eats
I have several go-to food and nutrition blogs that I read on the daily. Below are my favorites for good recipes, healthy living and nutrition facts. You’ll see many of the recipes on here coming from their sites.
Eat Live Run
Currently, I am reading The Light Between Oceans, which has been recommended by many. I am not too far in but can already tell it’s going to be good!
My past two reads were The Fault in Our Stars and Where We Belong. I highly recommend both of these books. Great story line and fast reads. You won’t be able to put them down!
If you are reading anything interesting, please share! Have a great weekend!