What I Ate Wednesday {Dietitian Edition!}

Since I started this blog 3+ years ago, I have never done a “What I Ate Wednesday” post.  Shocking, isn’t it? I figure people might want to see what a Dietitian eats on an average day.

So without further ado, here’s what I ate!

My mornings always start with one {or two} big cups of coffee with cream and sugar. Yes, REAL half and half and REAL sugar. None of that fake shizz for this girl. Give me creamy, sweet delicious coffee or give me death {or at least that’s what it feels like, ha!}.

Coffee and Makeup

I also try to drink at least 1/2 a Nalgene (1/2 L) in the morning too.

Before I head out the door I mix up a smoothie. They are always 1/2 spinach and 1/2 some mixture of frozen fruit {blueberries, pineapple, mango, blackberries, peaches, and bananas are what are in my freezer presently} and a scoop of protein powder. NOM. This one here is of the pineapple-mango-strawberry variety.

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Once I get to the hospital, I sometimes have another cup of coffee {the RDs just got a Keurig!} while I’m screening patients and organizing my day – today I forgot my mug, so no extra cup. My morning zooms by and then all of the sudden it’s time for lunch. Today we had a special menu for Earth Day! Seriously, my hospital has the BEST food!

Earth Day Menu

#SpoiledDietitian

Bacon, Potato Kale, Tomato, Fried Egg

HR was also handing out plants and herbs this morning in honor of Earth Day. I picked out a succulent, mostly because I am terrible at remembering to water plants. Today also kicked off the start of CSA deliveries for Sierra Vista employees from Talley Farms. I haven’t joined up yet, but am seriously considering splitting a box with one of the other RDs.

After work, I popped a couple of my Blueberry Muffin Energy Bites that I whipped up last night.

blueberry muffin energy bites

And while I was at it, I took an #OOTD pic while chowing down.

OOTD banana republic
+ Draped V-Neck Pullover Sweater – Banana Republic
+ Leopard Print Pencil Skirt – Anne Taylor
+ Studded Black Flats – Michael Kors {older from Nordstroms}

After getting a nice workout in, Jaime and I headed to our favorite quick takeout joint, Tiki Hut, for rice bowls. I had a Caribbean Chicken brown rice bowl with broccoli, snow peas, and carrots. And a healthy glass of Edna Valley Pinot on the side. Duh.

Tiki Hut and Wine

And last but not least, I satisfied my sweet tooth by a slice of No Bake Carrot Cake Cream Cheese Bars. Helllooooo! So, so good!

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So there you have it! A {food} day in the life of an RD. Perhaps not everyone’s idea of “perfect” eating {bacon and cream! gasp!}, but hardly anything to scoff at. Full of fiber, color, and variety. And most definitely {if not most importantly} satisfying. I love good food, and I love sharing my love with you! Hope you enjoyed!

Eat Well!

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The WIAW Dietitian Tag! #WIAWRD

This blog post is a part of a ‘dietitian tag’ to see what other registered dietitians from around the world really eat!

To carry on this tag all you need to do is:

1) Copy and paste this orange section (marked within the ******) to the bottom of your WIAW blog post.

2) Tweet/Facebook the link using the hashtag #WIAWRD (What I Ate Wednesday Registered Dietitian).

3) Add your blog post link below.

4) ‘Tag’ 2-3 other dietitians to carry on the tag via email! - I tag

Carlene {Healthfully Ever After}

Danielle {Healthy Vittles and Bits}

Kristen {Swanky Dietitian}

What I Ate Wednesday – Dietitians

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Work-Out Wrap Up {4.14 – 4.20} + Menu Planning + Easter Weekend

Happy {day after} Easter!

Hope you aren’t feeling like you need to check yourself into a Chocolate detox center.

Chocolate kid

I did not partake in any chocolate, but I did slack off as the week progressed.   Going back and reflecting over my mistakes – letting myself get too hungry, staying late at work, allowing boredom to creep in, and the big one- procrastination – I see what I can fix, and that’s motivating!  So here’s what’s going to change this week:

  • Mix up the morning lift routine.  HIIT workouts are great, but get repetitive day after day.  I’ve also just been doing the workout of the day posted on BodyRock.tv instead of spot focusing on certain muscle groups.  I’d like to get a bit more specific.
  • Food prep.  I need to make sure I have a healthy light snack for when I get off work {I’m thinking something along the lines of these little energy bites}.  I am ravenous after I get off work and sometimes make the mistake of eating too much, which then messes up my scheduled cardio. I hate running on full stomach, but need to have a little energy in my tank too.  I also want to start prepping some other items for dinner just to make it that much easier to whip up meals.
  • STOP the procrastination.  This ties in to the snack/food prep modification.  If I have a light snacks, I won’t feel like I need to chill out and digest, which in turn will prevent me from siting down at the computer and getting sucked in.

Seems like a manageable goal list to me!

On to this past week’s {puny} workouts.  BTW, another change: Instead of posting the move-by-move breakdown of each of my workouts, from now on you can find what I did simply by clicking the link. Easy enough, right?

Monday :: HIIT {arms & abs} + Yoga {75mins} + 6 mi run
Tuesday ::  HIIT {full body} + 60 min cycle
Wednesday :: HIIT {full body}
Thursday :: HIIT {chest & back}

Andddd then I fell off the face of the Earth.  Oops.  It started with a pinch in the hip Wednesday {from what I think was inadequate stretching}, so I decided to take a rest day from running, and then my slacking snowballed.

Here’s the plan for next week:
Weekly Workout

On the Menu for Next Week:
+ Goat Cheese Stuffed Turkey Burgers with Soy Apricot Glaze
+ Roasted Lamb and Lemon Rosemary Potatoes
+ Ancho Chicken Tacos
+ No-Bake Carrot Cake Creams Cheese Bars {a girl’s gotta have her dessert!}
+ Blueberry Muffin Energy Bites {for snacks}

Some repeaters in there since I never got around to them last week… I’m loosening up my menu slightly.  We decided it’s easier to have a 3 recipes and ingredients on hand for the time being. Still better than eating out every night.
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Besides working out, here are some scenes from last week’s meals + fun.

Asparagus and onion

Shrimp and Asparagus Risotto.

Shrimp Asparagus Risotto

Broccolini Tomatoes Mozzarella

Heirloom Tomatoes

Cauliflower Bake.

Cauliflower Cheese Casserole

Jaime surprised me with a trip out to Chamisal Vineyards on Thursday night {which is where we first met} for our 6 month anniversary. Yes, we are that cheesy couple, and I love it! We joined the Wine Club and enjoyed a bottle of Califa Pinot on their amazing back patio.

Stephanie and Jaime

Chamisal

We then headed to Arroyo Grande to try out the new hot restaurant in town, Ember. The menu was incredible! We started with the Wood Fired Squid with cannelloni beans, aioli, and toasted bread crumbs. Jaime got the Ribeye Steak with brasero roasted potatoes, garlic confit, and avocado chimichurri. I tried the Pollo al Mattone {aka chicken roasted under a brick} with grilled polenta and farmer’s market seasonal vegetables. We topped the night off with Chocolate and Strawberry Macaroons with milk chocolate chantilly. Plus many more glasses of local wines. Amazing.

Ember Restaurant

We finished off the weekend with Easter celebrations. Out first stop was the Mission, followed by an amazing brunch at Luna Red {Jaime got the Fried Chicken and Quinoa Waffles and I decided on the Luna Red Custard French Toast}, champagne tasting at Cuvee, a couple hours of beach bumming in Avila, then Easter dinner at Jaime’s mom’s house, topped off with a delightful sunset walk around Terrace Hill Open Space. Perfection!

Luna Red Brunch

 

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Whew! That was one hell of a post!  Maybe another goal for next week will be to break these bad boys up into smaller, easier digestible bits.  In the meantime…

Rock On!

 

Work-Out Wrap Up + Menu Planning {4.7 – 4.12}

Yo, yo, yo! How’d your week go? I do have to say, mine was incredibly productive in terms of checking things off the ole’ to do list – Sat in line at the DMV for my car title, got my car insurance all squared away, mailed off 100 cookies {not even kidding} to my grandma for her 88th birthday, had a successful fundraiser, and got in some kick butt workouts.  I’m already seeing some changes in my body!

iworkoutcat

Yep.

So without further ado, here’s my workouts for the week:

Monday :: {40 sec on // 10 sec rest :: burpees in between rounds}
1. In & Out, Ski Abs, Push Up Jacks
2. Tuck Jumps x 8 & Squat Jumps x 8
3. Tricep Push Ups & Knee Touch – L&R Alternate
4. Push Up & Knee To Elbow – L&R Alternate
5. Cross Over Bike Abs
6. Monkey Push Up & 1/2 Burpee & Turn Jump
7. Oblique Donkey Kicks
8. Switch Lunge & Toe Touch
Cardio :: 4 mi run

Tuesday :: {50 sec on // 10 sec rest} x 3
1. Kettle Bell Swings – 12#
2. 5 Jump Squats & 5 Pulse Squats
3. Wood Chops – 5 x Left & 5 x Right – 12#
4. Front Lunge & Abs Twists – 12#
Cardio :: 60 min cycle

Wednesday :: {8 reps x 8 sets} ** LOVED this set
1. Bicep Curl – 12#
2. Flys – 12#
3. Squat & Press – 12#
4. Straight-Arm Lift – 12#
5. Tricep Dips
6. V Knee Tucks
7. Elevated Push Ups
8. Bent Over Row – 12#
Cardio :: 5 mi run + 1 hr 15 min Yoga

Thursday :: {50 sec on // 10 sec rest} x 2
1. Surfer Jumps & Tuck Jump Push-Up
2. Dive Bombers
3. Woodchopper + 2 Push-Ups – 12#
4. Bent Over Row & Two Squat & Presses – 12#
5. Bunny Hops – 10 Center, L & R
6. Lateral jump + 2 Push-ups
Cardio :: Hike

Friday :: {50 sec on // 10 sec rest} x 2
1. Squat & Press – 12#
2. Walk-Out Plank Push-Ups
3. Jump Lunge x 2 + Burpee
4. Deadlift + Row + Bicep Curl – 12#
5. Mountain Climbers x 4 + Push-Up

Saturday :: Rest {worked a 9+ hr day!}

Sunday :: {40 sec on // 10 sec rest :: burpees inbetween rounds}
1. Elevated 1 Leg Push Ups – L&R Alternate
2. Straight Arms Lifts & Clean & Press & Squat & Press – 12#
3. Plank Cross Knees to Elbow
4. Side Oblique Plank Top Leg Lift & Elbow Knee Tuck – Left Side
5. Side Oblique PlankTop Leg Lift & Elbow Knee Tuck – Right Side
6. Scissor C Sit Abs – L&R Alternate
7. Straight Leg Crunch & Tuck Jump & Switch Lunge Toe Touch – L&R Alternate
8. Reverse Crunches
9. Plank High, Low Push Up
Cardio :: 3 mi run

AND of course, my plank-a-day!  Who still working on their ABS this April? Half way there!

Here’s what I have planned for the rest of the week:

Workout 4.14 4.20

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Besides making a workout plan, I also want to get better at planning my dinner meals.  Not only will creating a weekly menu help to save a little $$$ {I’m saving up for a vacay back to WA!}, but it’ll also to take out the guess work after long days at the hospital.  If I have a plan, I stick to it.

Monday :: Shrimp and Asparagus Risotto
Tuesday :: Out to eat {Bon Temps}
Wednesday :: Apricot Glazed Turkey Burgers Stuffed with Goat Cheese + grilled squash
Thursday :: Cheesy Cauliflower Bake + whole roasted tomatoes and broccolini
Friday :: Out to eat {Ember – So excited to try this new restaurant!}
Saturday ::  Roasted Marinated Lamb with Lemon and Rosemary Potatoes + roasted asparagus
Sunday :: Easter Dinner with Jaime’s Mom

Yum! My mouth is already watering.

Make It Count!

 

I ate SO much.

Last night was the CTC Fundraiser at CPK, and it went fantastic!

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Jaime and I decided to go all out.  For the cause, of course.  We started with drinks – Chimay for him and a Santa Barbara Pinot for me.   And an appetizer.  The Blanco Flatbread. Whipped truffle cream?  Oh yes.

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For our entrees, Jaime went with his fav, the Original BBQ Chicken.

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I chose the California Veggie Pizza on whole wheat + goat cheese (duh).  So, so good.  Love me some broccolini.

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To top it all off, we just had to get dessert.  No sharing either.  Jaime is chocoholic, and I on the other hand could pass on all that, so Belgian Chocolate Souffle Cake for him and I went with the melt-in-your-mouth Butter Cake.   No pictures, but I assure you it was fabulous.

After our meal we spoke to the manager who said lots of people had been coming in all day with our flyers!  Let’s hope our efforts paid off in the form of a big, fat check!

Now we are off to the opening of the Avila Farmer’s Market!  Our goal is to pick up some field greens and fresh fruit for smoothies.  Funny story- Jaime told me this morning that his smoothie (made from frozen fruit) was too cold.  Ha!  Fresh it is then!

Hope you all have a great weekend!

CPK Fundraiser!

Calling all PIZZA lovers!

liz lemon lovers meat pizza

California Dietetic Association’s Coastal Tri-Counties Chapter is holding a fundraiser today [ALL day] at California Pizza Kitchen in downtown SLO!

cpk logo

I will definitely be hitting up the Farmer’s Market, then stopping in for dinner after work.  Heck, I may even pop in at lunch to grab one of their kick ass salads too.  Gotta support the cause!

Pizza-is-the-only-love-triangle-I-want

 

Print this flyer out below, eat delicious pizza, and help support your local dietitians!

Dietetic Association

In case you didn’t read the fine print, take out and ALL beverages are included! Even if you don’t want pizza, come and have a beer with us!

But I don’t know why you wouldn’t want pizza though… I mean, it’s by far my favorite “vegetable.”

pizza-food-pyramid-close-enough1_thumb[1]

Just to clarify, pizza DOES NOT equal vegetable. ;)

And yes, dietitians DO eat pizza too!  It’s all about moderation, right?

Come and join us!

See ya at CPK!

Ginger-Peach and Strawberry Green Smoothie

With the weather warming up here in California (82 and sunny today!), hot oatmeal is just not on the top of my breakfast list these days.

Enter my recent obsession:

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I’m all about starting my day with a nutrient-packed punch.  Hello, Vitamin A and C, plus a boatload of skin-clearing-cancer-fighting antioxidants.  Bring it to me!

Ginger-Peach and Strawberry Green Smoothie

{gluten-free, vegetarian}

IMG_6491

Prep Time: 2 minutes
Serves: 1

Ingredients:

  • 1 Tbs minced ginger root
  • 1 C frozen peaches
  • 3-4 frozen strawberries
  • 1 C baby spinach
  • Optional: 1 scoop protein powder

Instructions:

  1. Add all ingredients into blender (I use a NutriBullet) and puree until smooth.

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Easy as that!

I’ve been adding a scoop of protein powder lately for extra hunger-busting staying power.

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Yum. Can’t beat it.  Hello, summertime!

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On an unrelated note, CONGRATULATIONS to all those who matched last night!  I am SO happy and proud of all of you!

And if you didn’t happen to match this round, try, try again!  Take this next year as an opportunity to gain experience and build your resume.  You can do it!

Have a wonderful week!

 

Work-Out Wrap Up

So how’d you do this week?

For the most part, I stayed right on track.  I really think the whole making a schedule helps me stick to my workouts.

napoleanveinonbicep

But of course, not at the gym.

So here’s the breakdown:

Monday {3 sets // 10 reps}
1. Push-Up & Punch – L&R Alternate
2. Woodchipper + Burpee Tricep Push-Up – L&R Alternate – 12#
3. Clean & Press + Jump Squat Up and Back – 12#
4. Tuck Jump & 3 Squats
Cardio :: [2.5 mi Hikw + Yoga 1 hr :: 15 mins]

Tuesday {40 sec on // 10 sec rest + 40 sec Tuck Jumps in between each set}

1. Prisoner Opposite Touch Toes
2. Lunge & Fly & Touch Toe – Left  Leg – 12#
3. Lunge & Fly & Touch Toe – Right  Leg – 12#
4. Switch Lunge Jumps
5. 10 x Wide Low Squat + 10 x Side Lifts
6. Wide Leg Burpees
7. Clean and Press + 3 x Tuck Jump – 12#
8. 10 Mountain Climbers + Wide Leg Squat
9. 10 Mountain Climbers & Pike V Jump
Cardio :: [45 min cycle]

Wednesday {50 sec on // 10 sec rest} x 2

1. Bicep Curl & Reverse Lunge – 5#
2. 5 Dips & 5 Diamond Push-Ups
3. Walking Swimmers – 5#
4. Mountain Climbers & Flies - 5#
5. 5 Burpess & 5 Upright Rows - 5#
6. Standing Curls – 5#
Cardio :: [3 mi run with Jaime]

Thursday {50 sec on // 10 sec rest} x 2

1.  Push-Up + Side Plank and Twist Under
2.  Crunches – knees on yoga ball
3.  Plank + Side Toe Touches + Forearm Plank – feet on yoga ball
4.  Reverse Crunch Obliques
5.  Yoga Ball V-Ups {one leg at a time}
6.  Mountain Climbers x2 + Tricep Push-Up
Cardio :: [4 mi run]

Friday {40 sec on // 10 sec rest}

1. Bicep Curl - 12#
2. Straight Abs - 12#
3. Oblique V Abs Left
4. Tricep Dips Under Bar
5. Chest Press & Scissor Legs - 12#
6. Oblique V Abs Right
7. Upright Row - 12#
8. Squat & Press - 12#
No Cardio :: Rest

Saturday {3 sets // 12 reps}

1. Push-Ups
2. Dumbell Bench Press – 12#
3. Flies – 12#
4. Tricep Push-Ups
5. Standing Tricep Extensions – 12#
5. Tricep Kickbacks L & R – 12#
Cardio :: [2.5 mi Hike with Jaime]

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And here’s next week’s plan:

Weekly Workout

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AND of course, we can’t forget…

Happy Match Day to all you #RD2BEs!

Just try to relax and keep yourself occupied today.

relaxcat

Me on match day 2 years ago…

It’s out of your hands now.  And if you don’t get matched, there is always next year!

Good luck to you all and let me know where you place!

Happy Sunday Funday!