Archive for ‘Nutritional Factoid’

November 21, 2012

I am a Liar.

by Stephanie

So remember when I said that my first California race was going to be Castle to Coast?

Well, I lied.

{Unintentionally, of course.}

I am going to race tomorrow (!) in the 36th Annual Pete Dorn 8 Mile Run!

Woohoo!

Mapped out via Daily Mile.

It sounds like it’s going to be pretty low key, as there is no pre-registration and no fee, just a suggested donation ($10 + 3 canned goods).

I’m so stoked!

That’s all I really want to do tomorrow for Thanksgiving.

I seem to be missing the excited-to-stuff-my-face-with-turkey gene…

I may or may not skip out on Thanksgiving and eat froyo in bed.

Doesn’t that sound way better?

In all seriousness, the froyo is just a vehicle for the mochi.  Those little marshmallows dudes are the SHIT!

So the lesson for today: If you aren’t going to gorge yourself on turkey and stuffing, make sure you have enough froyo and mochi to even it all out.

We like to keep things fair, people.

I joke, I joke.

I would be a bad dietitian if I didn’t lay down some mad Thanksgiving knowledge for you.

No need for deprivation, just be a rockstar and use your measuring cups.

Trust me, you will feel so much better if you do.

Alright gangstas, I’m outie.

Time to get downdawg at Yoga.

Happy Thanksgiving!

September 14, 2012

Menus + Spreadsheets + Games! Oh my!

by Stephanie

Well, hello there.

Still no word on my background check, but I’m keeping busy.  And thankfully, I have a new project {more on that in second}.

I finished up my trivia game…

Um, of course I started with a question on fiber.

This is the reaction I’m looking for from the employees.

I also compiled all my recipes and completed the two cycle menus.

And all together now!

Oh spreadsheets, how I love you.

I’ve still got work to do on the Employee Incentive Program, and as I mentioned previously, I have a new project to work on as well!  I am to create an event for National Eat Healthy Day {November 7th} for the hospital cafe!  I get to design a heart healthy menu to serve that day, a healthy eating exhibition, some take away recipes, plus whatever else I come up with!  My ideas will be presented to the CEO and others at French.  Ahhh! So cool!!

So with that, I better get crack-a-lackin’.

On the docket:

  • 6 mile run
  • Intern shtuff
  • Avila Farmer’s Market and Concert in the Park

Happy Friday!

June 19, 2012

Aspiration {Inspiration} :: Worth It?

by Stephanie

Yesterday I attempted to make quinoa flour.

Score on finding this huge bag at Costco – Quinoa for everyone!

The directions I found online were simple enough.

Take 2 C quinoa…

Toast it for 5 minutes on medium heat…

Stop after you hear popping for about 2 minutes.  Remove and process until flour consistency.

This looks pretty flour-y, wouldn’t you say?


Gossip Girl reference, anyone?

First of all, my quinoa never really made a popping sound, and I had the damn thing cooking for over 15 minutes!

Second, my baby food processor, could not get the quinoa chopped small enough.   I read later if you sift the flour, while processing you can get the good stuff out, and focus on the stubborn pieces.

Worth it?

Next time I want to make pizza, I will spend the absolutely ridiculous price for pre-made quinoa flour, because now I see it’s totally worth it.

So where am I going with all of this?

With my recent realization that I can actually make {and not ruin} my own homemade oat flour and cashew butter, I’ve also discovered, how easy and quick they are create. Plus, I feel better about eating them.  SO, I think I’m going to give the whole DIY thing a bit of a go this summer.

I eat a ton of whole foods, but I’d like to try my hand at making homemade versions of the processed foods I frequently consume:

  • Yogurt
  • Bread
  • Jam
  • Cream cheese
  • Hummus
  • Salsa
  • Pasta
  • Dried Fruit
  • Salad dressings

_____

Some things ABC News recommends you consider passing up in the grocery, for your own homemade version based on their own cost-benefit analysis.

  • Hummus: homemade (1 C), $0.85 // store-bought, $3.10
  • Guacamole: homemade (1 C), $1.50 // store-bought, $4.50
  • Potato chips: homemade, $0.80 // store-bought, $1.30
  • Loaf of bread: homemade, $1.00 // store-bought, $4.39

_____

I’m curious to see ‘is it worth it?’  based on ease of preparation and the cost to do so.

Obviously, quinoa flour did not make the worth it list.

So keep an eye out.

I feel a new series coming on!

Over and Out.

 

 

May 18, 2012

My Last Day

by Stephanie

I can’t believe that this day is here.

{The past 10 weeks have zoomed by.}

Today is my last day shadowing Carol Plotkin at On Nutrition.

I have learned so much from Carol.  This experience has been invaluable.

I’m not sure if I’ve ever gone into much detail about my experiences, so [without breaking any HIPAA rules] here is a general overview of my experiences.

_____

Let’s start with an quickie, simplified breakdown of what Carol does:

Carol is a private practice dietitian specializing in weight management, sports nutrition, cardiovascular nutrition, diabetes, gastrointestinal health, and much MORE. She helps improve the health and wellness of her clients through counseling and coaching, with the goal of empowering and providing the tools to allow for change and progress toward individuals’ goals.  Carol dispenses the most recent nutrition information and research to her clients, along with specialized meal plans and guidelines for nutritional change.  She spends an enormous amount of time and effort on each client to ensure they are set up for success!

_____

Now that you know Carol does, let’s take a look in to what types of daily activities goes on in a private practice:

March 19
+ Introduction to the Metabolic Cart to read BMRs
+ Prepped to speak to a local high school cream team about eating to support athletics, “power” foods and pickle juice (for cramping).

March 26
+ Follow-up appointments with two clients: one with low FODMAP recommendations, and the other a boxer looking to cut weight
+ Observed counseling and recommendations for a client with excessive water retention following surgery
+ Submitted SOAP notes to insurance companies
+ Explore the Nutrition Entrepreneurs Dietetic Practice Group opportunities and signed up for their ListServ e-mail

April 2
+ Composed article on Barrett’s Esophagus for On Nutrition’s blog while Carol attended the ACSM annual conference

April 9
+ Observed counseling for a Gout client
+ Observed recommendations client undergoing surgical menopause with an estrogen-sensitive tumor
+ Received an introduction to Office Ally, an electronic medical record keeping and billing system

April 16
+ Accompanied Carol to market her business at Doctor’s offices where we distributed her business cards, brochures, sticky-note pads, and cover letters with listings of her services
+ Observed a follow-up/coaching session with a weight loss client

April 23
+ Submitted insurance claims on Office Ally
+ Reviewed and discussed Carol’s recent trip to Washington D.C. for the Public Policy Workshop
+ Prepared a meal plan using the exchange system for a weight loss client using information from the metabolic cart reading and caloric expenditure calculated from METs of activity
+ Observed an initial visit for a weight loss client

April 30
+ Gave a presentation and distributed information to high school parents about healthy eating for athletes
+ Opened a bank account for the business, learned about the differences between being a Sole Proprietor vs. a PLLC
+ Observed recommendations for a weight-loss client

May 7
+ Attended the NYSDA Annual Meeting and Expo

May 14
+ Visited Congressman Reed’s office to discuss and advocate for the Farm Bill and Preventing Pre-Diabetes in Medicare
+ Follow-up appointments with an weight management clients – one looking to becoming more defined and one post-partum woman

_____

And this is only one day out of the week! Private practice dietitians work hard!

As you can see, the clients and activities are varied.  Things are never the same day-to-day, which I love.  I also love the fact that you absolutely must stay up to date on the most current research.

I know it’s still early in my career, but private practice is totally for me!

A HUGE thank you to Carol Plotkin for donating her time, energy, and resources to allow me this amazing experience! I have learned more than I could have imagined over these past 10 weeks and I truly appreciate it!

And for those future RDs who are interested in private practice, get on the NEDPG ListServ, contact an RD in your community, and gain experience!  Your eyes will be opened and a fire will be lit in your little bellies!

Be Inspired and Do Work!

May 14, 2012

Post-Workout Energy Bites

by Stephanie

Ta-Da!

And I’m magically back from the dead.

Over the past week I was in a classic Stephanie funk – didn’t want to talk, see, or do anything.  I think it’s a manifestation of the realization that I am soon to be leaving the East Coast, which is a little bit scary and sad and exciting.  I have always had a tough time leaving the party.  I keep having to remind myself of all the kick-ass things that lie ahead.

So that’s that, and now we are moving on!  Time to get back to the real world, instead of floating and avoiding reality.

_______

On to the good stuff!

For my Product Development class, I have been developing a line of post-workout energy bites.  These bad boys are perfect for refueling and replenishing glycogen stores, as well as repairing muscle breakdown due to their 3:1 carbohydrate to protein composition (3 grams of carbohydrate for every 1 gram of protein).

In class, I developed 6 flavors:

+ Cherry Cashew
+ Fresh Lemon
+ Blueberry Muffin
+ Banana Peanut Butter Cup
+ Cinnamon Raisin
+ Cran-Pistachio

The flavors underwent various sensory taste panels, modifications were made to the recipes to better the product, and my final line was developed!  How fun + cool is that?!

So yesterday, I decided to whip up a few batches of my favorite flavors!

Post-Workout Energy Bites

Prep Time: 10 minutes

Chill Time: 30 minutes

Yield: 14 bites per batch

Cherry Cashew (pictured)

  • 1 C unsalted cashews
  • 20 pitted dates
  • 1/4 C (heaping) dried cherries
  • 1/4 tsp cinnamon
  • 1/4 tsp salt
  • 1 1/2 scoops {non-GMO} soy protein powder
  • 3 Tbs water [as needed]

Fresh Lemon (pictured)

  • 1 C unsalted cashews
  • 20 pitted dates
  • zest of 2 lemons
  • juice of 1 lemon
  • 1/4 tsp salt
  • 1 1/2 scoops {non-GMO} soy protein powder
  • 1 -2 Tbs water [as needed]

Blueberry Muffin (pictured)

  • 1 C unsalted cashews
  • 20 pitted dates
  • 1/2 C dried blueberries
  • 1/4 tsp cinnamon
  • zest of 1 lemon
  • 2 scoops {non-GMO} soy protein powder
  • 3 Tbs water [as needed]

Banana Peanut Butter Cup

  • 1 C unsalted peanuts
  • 20 pitted dates
  • 1/2 C dried bananas
  • 1 Tbs creamy peanut butter
  • 1 Tbs semi-sweet chocolate morsels
  • 1/4 tsp salt
  • 1/2 scoop {non-GMO} soy protein powder
  • 1 Tbs water [as needed]

Cinnamon Raisin

  • 1 C unsalted peanuts
  • 20 pitted dates
  • 1/4 C (heaping) raisins
  • 1/2 tsp cinnamon
  • 1/4 tsp salt
  • 1 scoop {non-GMO} soy protein powder
  • 3 Tbs water [as needed]

Cran-Pistachio

  • 1 C shelled pistachios
  • 20 pitted dates
  • 1/4 C (heaping) dried cranberries
  • 1 scoop {non-GMO} soy protein powder
  • 3 Tbs water [as needed]

Instructions:

  1. Add all ingredients to a food processor.
  2. Pulse until ingredients are chopped and mixture begins to clump into a rough paste.  Add additional water if necessary.
  3. Using a 1 Tbs measuring spoon, roll mixture into ball shapes.
  4. If desired, place bites in a bowl of powdered sugar or cocoa powder to dust outside and reduce stickiness.
  5. Refrigerate bites for at least 30 minutes.
  6. Place bites in a ziplock baggie for a quick on-the-go snack!

_____

The awesome thing about these little energy-bite dudes is that the flavor combination is really up to you!  I have discovered through my research in the food lab that a 1:1 ratio of nuts to dried fruit allows for unlimited creativity! Heck yeah, boy!

I can’t decide which flavor is my absolute favorite.

The Fresh Lemon is certainly a top-runner, but the Blueberry Muffin may take the cake.

You’ll have to just taste them all for yourself.

And then let me know which bite gets your bomb-diggity going.

Happy Monday!