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 + 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!

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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!

Honey Glazed Beet, Fresh Fig, and Roasted Kale Salad

I love parties.

I love planning parties.

I love making food to eat at parties.

I love eating food other people made at parties.

I love food and parties.

I mean, who doesn’t?  Unless you’re an introvert.  But even then, you still probably like food.

So bring this to your next party.  I just did. {Happy Birthday Anouk!!}

Honey Glazed Beet, Fresh Fig, and Roasted Kale Salad

{Gluten-Free, Vegetarian}

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Prep Time: 30 – 45 minutes
Serves: 4 entree-sized salads, or 8 sides

Ingredients:

  • 8 small beets {or 4 large}
  • 2 Tbs olive oil
  • 2 Tbs honey
  • 2 Tbs olive oil
  • 2 bunches dinosaur kale
  • 2 Tbs olive oil
  • 2-dozen figs, quartered
  • 1 C ricotta
  • salt and pepper to taste

Instructions:

  1. Preheat oven to 425.  Peel and cut beets into wedges.  Toss with 2 Tbs olive oil and salt to taste.  Place on a large baking sheet, and cook for 25 minutes, or until soft.
  2. Whisk together 2 Tbs honey and 2 Tbs olive oil.  Toss cooked beets in dressing.  Adding additional honey, salt, or pepper as desired.
  3. Turn oven to broil.  Remove stems of kale leaves.  In two batches, toss with 1 Tbs olive oil each, and salt and pepper.  Place one bunch in the oven for 5 minutes, or until edges become crispy and lightly charred.  Repeat with second bunch.  Chop roasted kale into bite sized pieces.
  4. Plate figs and honey glazed beets atop roasted kale.  Dollop on ricotta and serve!

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I love this salad.  It is so simple.

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The honey glaze for the beets could also be used as a salad dressing drizzle if desired.

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But I think the ingredients speak for themselves.

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A beautiful mix of color, texture, and taste.

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I was nervous to bring kale AND beets to a party, but people ate it up!  {Maybe that’s a lovely California thing, or maybe it’s the fact that we played chubby bunny and stuffed ourselves silly with sugar – veggies to counteract the marshmallow high.}

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Note:  If you are bringing this to a party, Do Not Mix.  It will turn the salad into pink mush! And you don’t want that.

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Mmmm. Doesn’t that look good?

Bon Appetite!

Kale, Quinoa, & Orange Salad

Hello there darlings.

Happy Friday!

itsfridayonlystudy2hours

Or maybe 3 or 4…

Hope your week went well!

I have a delicious recipe to share with you today.

I know. Can you believe it? It’s been way too long.
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Kale, Quinoa, & Orange Salad

Adapted from the  Edible Perspective
{vegan}
{gluten-free}

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Prep Time: 30 minutes

Yield: 6-8 servings

Ingredients:

  • 1/2 Tbs Coconut oil, or olive oil
  • 1 C Uncooked quinoa
  • 2 C Water
  • 6 Tbs Olive oil
  • 4 1/2 Tbs White wine vinegar
  • 2 Tbs Fresh squeezed orange juice
  • 1 Tbs Honey
  • Salt to taste
  • 1 tsp Orange zest
  • 1/2 head Dinosaur kale
  • 3 Oranges
  • 1 C Chickpeas

Instructions:

  1. Place the coconut oil in pot over medium heat and add quinoa once hot.  Stir quinoa and oil for 3 – 5 minutes.
  2. Add water and bring to boil over medium-high heat.  Once boiling, stir once and cover with lid for 15 – 18 minutes until water is absorbed.  Do not stir while cooking.
  3. Remove quinoa from heat and let sit covered for 5 – 10 minutes.  Fluff with a fork, and place in the refrigerator on a large baking sheet to chill.
  4. In a small bowl, whisk together olive oil, vinegar, orange juice,  honey, zest, and a pinch of salt.  Set aside.
  5. Remove and discard stems from kale leaves.  Slice leaves into thin ribbons, measuring out approximately 3 Cups loosely packed kale.
  6. Remove skins and section oranges into bite sized pieces.
  7. Add kale, oranges, chickpeas with half of the dressing in a large bowl.  Toss and place in refrigerator to chill for 10 minutes.
  8. Add kale, chilled quinoa, and remaining dressing together.  Mix well.
  9. Top with chopped pecans and orange zest, serve or store covered.

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Ohhh yes, yes, yes.

This is such a light and refreshing salad.  Perfect for hot summer days.

First, I want to start with the quinoa. Now, I know most of you know about quinoa – but have you ever cooked it using a little coconut oil?

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Holy smokes.

Brown up your quinoa in sweet coconut goodness before adding water. Ohhhh boy!

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Heaven! I’m in heaven.

We could stop with the recipe right here, really.

Bucket of coconut quinoa for one please!

That’s the awesome thing about cooking up a big batch of grains at the beginning of your week. You can do anything with it – eat it hot in the morning with a little milk and sugar, have a serving on the side with salmon and grilled veggies, or add beans and veg for a complete meal! So versatile.

Okay – getting side tracked here.

So while you are cooking up your quinoa, get started on making your vinaigrette. {Does anyone else have the worst time spelling ‘vinaigrette?’}

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A little of this, a little of that…

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Bada-bing, bada-boom.

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{Please note: Those past two lines should be read with a thick New Jersey // Italian accent.}

Now chop up that kale real good.

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Add in the rest of the ingredients.

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Voila!

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A delicious meal that is hardy enough to last in the fridge for the entire work week {that is, if you have the will-power to not eat it all}.

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Pretty, no?

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Pretty and delicious.

Have a Killer Weekend!