What I Eat (Day 4)

• Breakfast – Overnight Oats (1 cup Oikos, 1/2 cup magic muesli from Whole Foods, 1/4 cup Silk soy eggnog…I was out of milk!, sprinkle of granola); 16 oz water
• Snack – Iced coffee (Cool Brew, 6 oz milk, 2 tsp condensed milk, 2 tsp half & half); French bread…hot from the store!
• Lunch – pimento cheese panini on French bread; carrots and hummus
• Snack – Tall soy latte from Starbucks
• Taught 5:00 – 6:30 and took class 7:00 - 8:30 (had an apple on my break; 24 oz water)
• Dinner – Jimmy Johns Beach Club with no mayo (on white bread) and skinny chips; bite of Hil’s chili with a few saltines; an orange; water

It was kind of an unusual day.  I was supposed to teach a dance lesson at 9:30 this morning, so I was up early which means my breakfast was earlier than normal.  But then it got cancelled because the girl’s pipes were frozen (it is unbelievably cold here!).  I ended up with an open morning, which was perfect because I needed to work on a few things for a 3:30 nutrition appointment. 

I’m loving overnight oats…I’ve finally found a breakfast I’m enjoying again.  When I take them out of the fridge in the morning they are really thick…too thick.  I always add a little milk to thin it out, but this morning I was out of milk.  The soy eggnog that’s been in the refrigerator since Christmas worked perfectly (it hasn’t expired yet, I promise!).  I loved the nutmeg flavor it gave the oats…worked well with the spices of the granola.

While I was out running a few errands, I started feeling hungry again.  I guess I’m not used to eating breakfast so early.  It;s hard for me to resist the freshly baked, warm French bread that they put up by the grocery registers.  Like I said, I was hungry and of course when I got to the checkout line it was there staring at me…I totally gave in, bought a loaf, and actually ate a handful driving home in the car!

The pimento panini was AMAZNIGLY GOOD!  Crunchy bread and gooey, melted cheese; how could it not be?  Followed that up with a soy latte from Starbucks (that’s where I was meeting my nutrition client).  I only had a tall because it was my second coffee of the day.  I’m not doing too hot on the green tea resolution (but I am drinking a lot more water).

Here’s where the second change in my day happened.  I was also supposed to have a private lesson at 6:30…but it got cancelled too!  What’s up with today?  The weather gets a little cold and everyone needs to stay home?!?  JK :)

I took class instead.  And then had sandwich number two for the day.  Jimmy John’s has become a once a week thing since I move into my apartment.  It’s close to Hil’s house, so I pick up a sandwich after I leave the studio and then go hang out with her.

Critiques of today: Not enough variety (2 coffees and 2 sandwiches…both on white bread); NO salad (meaning not enough veggies…Who am I?  At least there were sprouts, cucumbers, and tomatoes on my sandwich);  no green tea!  Oh well, nobody said a dietitian has to be “perfect”!

What I Eat (Day 3)

• Breakfast: Green smoothie (1/2 avocado, 1 frozen banana, 8 oz OJ, 1 cup spinach, ice); coffee (Cool Brew, 6 oz milk, 2 tsp half & half); water
• Lunch: Pimento cheese sandwich on sprouted whole grain bread; mini cherry pie Larabar; water
• Taught 1:00 – 5:30 (had a Starbucks grande soy coffee frappaccino…LOVE!; plus water)
• Snack: apple and hot chocolate
• Taught 8:30 – 9:30
• Dinner: Turkey chili with Saltines; Nicoise salad (same as yesterday and the day before, minus the salmon…got enough protein from the chili)

On the days when I actually dance (meaning not just teach) I sometimes give my self a break from working out…that’s what happened yesterday and today.  I spent the morning choreographing which is a good enough workout for me! 

I packed my lunch today knowing that I wasn’t going to have time to run home and eat.  Planning ahead!  I love pimento cheese…such a treat.  It reminds me of my mom.  Hers was straight mayo, shredded cheddar, and jarred pimentos.  But you know me, I had to do something a little more fun! 

I followed this recipe but used Greek yogurt instead of mayo.  When the flavor of the mayo is overshadowed by stronger ingredients (such as cheese) I have no problem completely swapping it for   yogurt.  Chicken salad, in my opinion, needs some mayo…the chicken has too mild of a flavor and I don’t want to taste the yogurt. 

Two sweetened drinks today!  Not good!  I don’t want to drink my calories!  I had planned on the frapp (did you notice I didn’t sweeten my first coffee?).  But it is FREEZING outside and the studio is nearly as cold.  They sell hot chocolate and I needed something warm.

I was totally planning on having the “salad of the week” for dinner, but Hil cooked chili!  Can you believe it?  On Monday Adam called me bright and early for mom’s chili recipe…which sadly I don’t have. But I do have one that I think tastes just like it.  Later that day Hil texted me for the same thing!  Must have been the cold weather.

She wanted to “lighten” it up, so I told her to halve the oil, swap ground turkey for the ground beef, and use only one pound.  It was delish!  She can cook after all!  And by the way, Saltines are a must with chili…no whole wheat crackers allowed.

I followed-up the bowl of chili with a salad…gotta get my veggies!

Making over-night oats then off to bed.  First lesson is at 9:30am and last one ends at 7:30pm…it’s been such a busy week!

What I Eat (Day 2)

• Breakfast: same as yesterday - overnight oats plus half of a pear, 16 oz water; coffee (Cool Brew, 6 oz milk, 2 tsp half & half, 1 tsp condensed milk)
• Lunch: same as yesterday - Salmon Nicoise Salad; water; mini Larabar; iced coffee (same as above minus condensed milk)
• Taught 3:30 – 10:30 (had an apple and about 30 oz water…and cookie cake!)
• Dinner: Split pea soup; 16 oz water; carrots and hummus; spoon of pimento cheese (homemade…more on that tomorrow); orange

I really should just move into the studio…I was there from 11:30 – 1:30 and then again from 3:30 – 10:30.  LONG DAY.  Hence the two cups of coffee??  Only one of them was sweetened though!

After lunch I was craving something sweet.  I love Larabars and the minis are even better because they are perfect for a small snack (or sweet treat).  The regular sized ones are better for a more substantial snack (they run about 200 calories).  The ingredient list is the best part (besides the taste…mine was cherry pie):

dates, almonds, unsweetened cherries…THE END!

I love that these bars are REAL FOOD…no artificial anything!

I really don’t get hungry when I’m teaching, but I took Hip Hop on my break tonight (great class! more of a workout than my four mile run yesterday) and felt like I needed a little quick energy to get me through it.  Of course I had an apple in my purse.  Later in the night it was someone’s birthday and I couldn’t resist the cookie cake.  I love cookie cake!

The split pea soup was frozen from last time I made it…so while I was waiting for it to defrost (I didn’t plan ahead) I snacked on carrots and hummus.  And then the pimento cheese.  This was at 10:45pm and I was starving! 

Fruit for dessert…I’ve already had cake!

Night!

What I Eat (Day 1)

It’s been a while since I’ve done this…and I’m officially starting my New Year’s resolutions today - was I really supposed to do that last week?  There was way too much football left to focus on new things :) But football is over for me, so no more excuses!

• Pre-run snack: 1/2 pear
• 4 mile run
• Breakfast: overnight oats (last night I combined 1 1/2 cups Oikos and 1 cup Magic Muesli; this morning to half of that I added a sprinkle of Kaia Foods buckwheat granola, 2 tsp maple syrup, splash of skim milk); 24 oz water; coffee (Cool Brew, 6 oz milk, 2 tsp half & half)
• Lunch: Salmon Nicoise Salad (inspired by this recipe) - broiled salmon, boiled potatoes and green beans, red peppers, 1 hard boiled egg, cherry tomatoes, dressing (I followed the recipe I linked to above but left out 1/4 cup of oil and used Italian Seasoning instead of the fresh herbs…can’t wait until I have an herb garden again); hummus and carrots; water
• Taught 3:30 – 9:00 (drank 24 oz of green tea mixed with water)
• Dinner: Green smoothie – 8 oz OJ, 1 frozen banana, 1 cup spinach, 1/2 of a small avocado, ice; 24 oz water; carrots and hummus

I almost didn’t run this morning…so cold!  But I bundled up and headed out and was glad I did.  Think I’m gonna do a little boot camp tomorrow!

I’ve been in a bit of a breakfast slump lately…can’t find anything that I really want to eat.  So I’ve been changing it up a bit from the usual “cold weather” oatmeal.  Last week I did toast with cashew butter.  This week it’s over-night oats with a little of this oh-so-crunchy granola I picked up at Whole Foods.  I’ve actually made buckwheat granola before from this recipe and really like it!

More water, less coffee!  And it was unsweetened!  And I drank green tea instead.  Did I meet all four of my resolutions?!?  Yep!  My plan is to drink at least 2 cups of water before my first coffee each day.

My salad for the week is based on two things…1) I haven’t had salmon in a while (I try to at least once a month) and 2) I need to “detox” from my weekend of football food (cheese burger, fries, M&M’s, roast beef poboy, chips, alcohol) which means I’m going to eat more like a vegetarian this week.  All of the salad ingredients are ready to go in the refrigerator…shopping/prepping ahead of time is so helpful/essential for healthy eating. 

 

And don’t let the smoothie scare you!  It tastes just like a banana-orange smoothie!  Promise!  The avocado makes it creamy and the spinach makes it more nutrient dense.  And you can’t taste either!

Night…Go Auburn (for tonight only!)

Happy New Year

I love the beginning of the New Year…it feels like such a fresh start.  Time for setting new goals, trying new things, and looking forward to what the upcoming year has to offer.

I have lots of other personal goals, but here are some of the ones related to nutrition & fitness:

• drink more water (and less coffee!)
• cut back on sugar
• drink more green tea
• run more often (now that my ankle feels better)

It surprises people that I have a hard time drinking enough water.  But I really have to force myself to drink 8+ glasses per day.  I drink plenty while I’m teaching, but during the day not so much.  Cutting back on iced coffee will hopefully help.  I’ve gotten into the habit of having two a day sometimes…when I should be drinking water instead!

I have a sweet tooth.  And I think that’s one reason why I love coffee so much.  It’s my “sweet treat” for the day…which I guess is better than having cake/cookies/ice cream/candy all the time. 

I sweeten my coffee with about 1-2 teaspoons of condensed milk…kills two birds with one stone (sugar and milk).  But I like coffee unsweetened with a little half and half too and should try to drink it that way more often.

Green tea is so good for you and I don’t drink it enough.  It’s one of the only eating habits that I didn’t adopt from my Houston roommate Danielle, (who is a RD at MD Anderson and knows her stuff).  She loves tea :) Habits I did pick up from her?  More veggies and whole grains, and less meat.

It seems like every Fall I develop some sort of foot/ankle pain…probably because during footballs season I never sit down.  With all dancing, teaching, choreographing, and running I am always on my feet.  This year was no exception.  To deal with my ankle issues, I cut back on the only place I could.  Running.  First I cut back to just running less distance.  And then fewer days.  And then NOT AT ALL.  But that did the trick.  And now that football season (and Saintsations) are coming to an end and my ankle is feeling better, its time to step it back up.

As for the “new things”, I’m trying to get myself back in the nutrition world.  When I first moved home to Baton Rouge from Houston I looked for a wellness-type job similar to the one I had at LifeTime Fitness.  No such luck.  But the Saintsation position and a great job teaching dance at Tari’s have kept me busy (and allowed me to use my nutrition degree in a really positive way…dancers are under so much pressure to be thin, but many have terrible eating habits and don’t know how to stay thin healthfully). 

All that being said, the job search is on.  I’ll keep you posted!

Of course I’m cooking today…cabbage (as slaw in my all time favorite feta dressing ) and black-eyed peas, ham, collards (all in a delicious soup that is a cross between these two recipes)…for luck, health, and fortune in the new year! 

Happy New Year!  Geaux Saints! (and Panthers!)

Layered Peppermint Crunch Bark

I have said it before, but I love that my printed internet recipes are dated because it helps me remember the circumstances when I first came across them…this one is from December 13, 2000! 

I was living in the Phi Mu house and probably in the chapter room studying for finals.  One of the girls was in the kitchen making this recipe for a gift and I was totally enthralled!  I wasn’t a cook at this time (that didn’t happen until I made the switch from a being a pre-med major to dietetics…2 years later).  But I was amazed that she was making her own peppermint bark!  Who does that?  Didn’t everyone just buy it from the store?

So after finals were over and I was back in Covington for the 5 WEEK BREAK (boy do I miss that!!), I made the bark with my mom (I miss cooking with her too).  It is the best peppermint bark I have ever tried.  Hands down.

 

The recipe is sort of a process.  But, back then I wasn’t the “experienced” cook I am now.  This time around was much easier.  I melted the chocolate in the microwave…no double boiler needed.  I omitted some of the cream to make the dark chocolate layer a little firmer.  I added the peppermint powder* from the crushed candy canes to the first white chocolate layer.  And I didn’t use the back of a sheet pan…I used the inside. 

The stickers on the gift bags were a Christmas present from “Santa Mel”.  I love them and need to use them more often.  Every year I hesitate to give unhealthy food gifts…not because I think you shouldn’t eat them, but because I figure most people already get enough of them and I (the dietitian) don’t need to add insult to injury.  I’d rather do a healthier food gift.  But not this year!

It cracks me up that on the margin of the recipe I calculated the calories and total fat.  Back then I didn’t have access to to recipe analyzer I use now…so I had to use good old fashioned math.  I won’t tell you the numbers, no need to feel guilty around the holidays!

Layered Peppermint Crunch Bark
adapted from Epicurious.com

This is doubled from the original…you might as well too!  It fits in a half sheet pan (13X18) perfectly.

34 ounces (around 2 pounds) good-quality white chocolate (I used Callebaut from Whole Foods…they conveniently sell 8ish oz bars of bulk chocolate), finely chopped, DIVIDED
20 regular sized candy canes (about 10 ounces) coarsely crushed*
16 ounces (around 1 pound) bittersweet or semisweet chocolate(not unsweetened; again I got this in bulk at WF), chopped
1/2 cup (8 tablespoons) whipping cream 
1 teaspoon peppermint extract

Line a half sheet pan securely with foil.

Melt half of the white chocolate in a microwave safe bowl for 1 minute at 50% power.  Stir white chocolate and continue heating at 30 second intervals at 50% power (stirring each time) until smooth (avoid getting any water in the bowl and don’t allow it to overcook!).  Add any peppermint powder* you have sifted out of the candy cane pieces if desired. 

Pour melted white chocolate onto prepared pan. Using icing spatula, spread chocolate to fill pan. Sprinkle with some of the crushed candy cane pieces (no more than half…you can decide how much/little you want). Chill in the refrigerator until set, about 15 minutes.

In a different microwave safe bowl, combine bittersweet chocolate and cream.  Melt chocolate using the same method as the white chocolate.  Add peppermint extract and cool to barely lukewarm, about 5 minutes. Pour bittersweet chocolate mixture in long lines over white chocolate in the pan. Using icing spatula, spread bittersweet chocolate in even layer. Refrigerate until very cold and firm, about 25 minutes (or more).

In the same “white chocolate bowl” as before, melt the remaining white chocolate using the same method.  Allow to cool slightly (if it is too hot, when added to the pan the bittersweet chocolate will melt too easily and the bark will looked swirled).  Pour white chocolate over firm bittersweet chocolate layer and CAREFULLY spread to cover. Immediately sprinkle with remaining crushed candy cane pieces. Chill just until firm, about 20 minutes (or overnight).

Lift foil with bark onto work surface. If chilled overnight, allow the bark to warm up slightly (so it will cut better). 

Cut bark crosswise into 2-inch-wide strips. Using metal spatula, slide bark off foil and onto work surface. Cut each strip crosswise into 3 sections and each section diagonally into 2 triangles (only if you want to be that detailed…I wasn’t so precise…I like the “homemade” look of irregular sized pieces). 

Can be made 2 weeks ahead. Chill in airtight container.

* I put the candy canes in a zip-top bag and crushed them with a rolling pin.  I then sifted the "peppermint powder” and added it to the first white chocolate layer.  Some of my pieces were to big for my liking.  So I repeated the process and actually added the new powder to the dark chocolate layer (I can’t waste anything!).  I also didn’t use all the candy cane pieces because I thought it would be too much…so I guess I did waste after all!

Best Banana Bread

So it’s finally official…I now have the necklace to prove it…I was part of the Saints’ Super Bowl winning season.  I’m thinking I need a second one to keep it company – Two Dat?!?



Just had to show off a little…the real topic at hand, Banana Bread.  Hilary’s roommate’s dad works for Chiquita and they always have a surplus of bananas at the house.  Last month I inherited a box of them, and after sharing some with Jess and using a few for banana oatmeal, I still had a lot leftover.  When life gives you bananas, make banana bread!





I never throw old bananas away.  There is a bag in my freezer where all those past their prime are destined.  While overly brown bananas are not good for eating out of hand, they are perfect when you want a strong banana flavor to shine in a recipe…for me that usually means banana smoothies and banana bread.

 

If made the right way, banana bread can be both moist and low fat…why??  Because the bananas are used to replace a lot of the fat (and sugar) in a standard quick bread recipe while keeping it from becoming dry and crumbly (the same can be done with applesauce and pumpkin).  Beware, however, this is not always the case*.

Things that make this the “best” banana bread?  Good vanilla extract (I sound like Barefoot Contessa), moistness from the yogurt, and the peace-of-mind knowing it’s healthy (thanks to the bananas and whole wheat pastry flour…I also add 1/2 a cup of King Arthur Harvest Grains blend). 



By the way, this huge bottle of extract (32 oz) is an INCREDIBLE deal…it will last you forever and it is better than the imitation extract they sell in the grocery.

 

This bread is so delicious you will want to eat it for dessert and so healthy you won’t feel guilty eating it for breakfast.  Perfect either way with an ice cold glass of milk (or milk with ice in it if you are me!). 



Best Banana Bread adapted from The Fresh Loaf

Makes 12 servings

1 cup whole wheat (pastry) flour
1 cup all purpose flour
3/4 teaspoon salt
1/2 teaspoon baking soda
1/4 teaspoon baking powder
1/2 teaspoon cinnamon
1/8 teaspoon nutmeg (go easy on it so it doesn’t overpower the banana flavor)

1 1/2 cups mashed bananas (about 3 large(
1 cup Greek fat free yogurt
1/2 cup brown sugar
3 tablespoons butter, softened
2 eggs
1 tablespoon vanilla extract

Adjust oven rack to lower middle position and heat oven to 350 degrees. Grease a 9-by-5 inch loaf pan; set aside (I use a piece of parchment in the bottom as well). Combine dry ingredients together in large bowl; set aside.

Mix wet ingredients together in a medium bowl. Lightly fold banana mixture into dry ingredients with rubber spatula until just combined and batter looks thick and chunky. Scrape batter into prepared loaf pan; bake until loaf is golden brown and toothpick inserted in center comes out clean, about 55 minutes. Cool in pan for 5 minutes, then transfer to wire rack. Serve warm or at room temperature.

I slice mine and then freeze the individual slices…so I don’t eat it all at once :)

Per serving (1/12th of the loaf): 162 calories, 4 g fat (2.2 g saturated), 26 g carbohydrates, 2 g fiber, 9 g sugar, 5 g protein; Exchanges: 2 starch, 1/2 fat

* Compared to Banana Nut Loaf from Starbucks: 490 calories, 19 g fat, 75 g carbohydrates, 4 g fiber, 7 g protein

Or their Reduced-fat Banana Chocolate Chip Coffee Cake: 390 calories, 7 g fat, 79 g carbohydrates, 3 g fiber, 5 g protein

Even if you cut my loaf into 10 slices it’s still only 195 calories and 5 g fat