How I Survived Oral Surgery...Without Popsicles

Hey guys!

Wow! It's been a while since I've blogged, so I guess I need to update everyone on what's been going on.

I've been doing a lot of traveling back and forth visiting my parents and doing some networking trips for my upcoming dietetic internship/graduate school application process (YIKES!). I got back from a whirlwind DC/NYC/NJ weekend trip, where I spent far too much time on public transit for one weekend, and the day after I got home I had all 4 of my wisdom teeth taken out at once. Yes, I'm probably too old to just NOW be getting these things out, but I guess my wisdom came in a little slower than most.

This brings me to my topic: surviving oral surgery without popsicles. I didn't want to be a bump on the log for a week eating nothing but pudding and jello, so I made some good plans PRE surgery with my lovely caretakers (thanks Mom and Dad) so that we would have plenty of nutritious options ready to go.

Basics:

Pudding and jello: Hey, I said I didn't want to eat only pudding and jello. These things are easy to eat on the first day and the chilled feeling is really nice on those sore teeth.

Sherbet: I wanted a fruit-based dessert instead of ice cream. You could make this yourself if you plan ahead and have an ice cream maker!

Applesauce: Unsweetened applesauce chilled in the fridge is ideal for this sort of procedure. You can add a little cinnamon if that suits you.

Baby food: Yep, I ate baby food. Steamed and pureed vegetables is always a sub for this, but for convenience sake I went with the packaged baby foods. Sitting around for a week without any vegetables in my diet just wasn't going to happen and this was the best way to get them in from day 1.

Meals:

Scrambled eggs: Great for breakfast because you can gum them down pretty easily

Smoothies: It's important that you don't include any berries with seeds because they could get stuck in your wounds, but smoothies with bananas and some whey protein have been really great for keeping me full. My favorite one was a vanilla pumpkin pudding smoothie that I made for lunch (recipe below). You could do a greens smoothie for some extra veggies, but make sure to puree to a super smooth texture before drinking it. Remember, NO STRAWS!

Soups: My mom was kind enough to run to Trader Joe's and pick up some healthy pre-made soups without any extra herbs that could cause issues with my teeth. She also made me a red potato soup/puree that tasted like heaven after a day of jello. The name of the game is staying full so we kept the skin on (yay fiber!) and put the boiled potatoes in the blender with milk and a little bit of butter. 

Fish: My first real food after surgery was fish because it has a soft, flaky texture that is easy to swallow. Make sure you don't add too many seasonings and depending on the type of fish you have, check for bones!

Pasta/Noodles: Once you can stand to chew a little bit, pasta is a great dish to have that will keep you more satisfied than veggie purees. I would recommend cooking it a little more than you may be used to because the longer you cook it, the softer it gets. My Italian grandmother is rolling over in her grave, but I'm sure she would understand that it's for the best this time.

So that's how I've been making it through my oral surgery! It just takes a little bit of planning and you can get through something like this without completely compromising a healthy diet. Give yourself a little leeway to eat the pudding and the jello without feeling guilty about it, but make sure you try to include veggies, protein, and whatever grains you can at your stage of recovery.

The better nutrients you take in, the better you will feel!

Vanilla Pumpkin Smoothie:

1 frozen banana
1 individual vanilla pudding cup
1/2 cup pumpkin puree (from a can)
1 scoop vanilla protein powder
1/2 cup milk or milk alternative
cinnamon and nutmeg to taste
whipped cream for garnish (optional)

Blend until very smooth and drink up!

Happy 4th of July!

Happy 4th everyone! I hope you are all having a wonderful day celebrating and eating some delicious, yet healthy treats!

I just made a great summer lunch and had to share the results. It was my typical meal: simple, fresh, and fun!

Here is my blackberry, spinach, turkey and brie open faced sandwich pre toasting.

And here it is after!

Don't forget a little parfait with some red, white, and blue spirit! I used granola, blueberry Greek yogurt, and chopped strawberries assembled in a champagne flute...couldn't find the parfait glasses but it still looked fancy!

For dinner I'll be making burgers (veggie for me) with corn on the cob, salad, and red, white, and blue cheesecake for dessert! Pictures to come!

Have a great holiday guys and enjoy all this amazing summer food!

Semi-homemade Blueberry Greek Yogurt Muffins

Happy Monday everyone!

Usually I bake something wonderful on the weekends to satisfy my sweet tooth through the week (if it lasts that long!), but I took it easy this past weekend and left the baking as a Monday activity. I was looking in the cabinets and wondering what I could make with what was left, since it's my most creative culinary day: the day before grocery shopping. I had a container of plain Greek yogurt that I wanted to use up, so I thought maybe a healthed up blueberry and sour cream muffin, using the yogurt in place of the sour cream would work. I then went to the cabinet and before I could grab the flour, I saw a box of multigrain pancake mix from Trader Joe's. Often, baking mixes for pancakes can also be used for making biscuits and muffins and I decided to try and make these semi-homemade. The batter looked very thick going into the muffin pan, but trust me, it comes out moist and delicious.

Here is the recipe:
2 cups TJ's multigrain baking mix or any baking mix you have on hand
1/2 cup sugar
1 container (6oz) Greek yogurt
2 eggs
1 cup frozen blueberries (fresh would work here too!)

Preheat oven to 375 degrees F. Mix the dry and wet ingredients separately, add the yogurt/egg mixture to the dry and mix until just combined and DO NOT overmix. Fold in the blueberries gently and spoon about 1/4 cup into each cup of a lined muffin pan. Bake for 20 minutes or until a toothpick comes out clean and let cool before serving! Makes 12 muffins.

Beautiful, blueberry muffin! I like my muffins plain but you could top these with a little bit of butter, a little bit of cream cheese, or even some coconut oil if you prefer it that way.

Jacksonville is not fortunate enough to have a Trader Joe's, but Sarasota is and since that is where my parents live, you can bet I stock up on goodies to bring back with me! If you don't have a TJ's near you, just find the best baking mix you can for these. Don't be afraid of making some healthy substitutions in your baking if you've never tried it before! I like this guide to substitutions, but I would suggest only trying one per recipe at first.

Happy baking!

NEVER say Never!

Hey guys,

Today I was browsing through the Fitness Magazine's online site and saw an article titled "10 Foods to Never Eat", which I absolutely HAD to read through. I'll just start off by saying that I am a proponent of a healthy diet with everything in moderation and I strongly believe that excluding foods or even entire macronutrients (Carbs anyone?) is a path towards disordered eating. So in an effort to bring you a Real Life, Real Health take on these 10 taboo foods, I have broken down the article for you.

Original article

1. Frosting: Fitness Mag says to nix all store bought frosting because many of them still contain trans fats. I agree that limiting or avoiding trans fats is the way to go because they are chemically produced, have shown to be just as harmful if not more harmful than saturated fat, and are often found in foods that are in a box with an unnaturally long shelf life. That being said, please don't turn down a cupcake at a birthday party just because it has store bought frosting. Celebrate the occasion! When I have the option, I like to make my own frosting and I find that it turns out so much more fluffy and delicious than the store bought anyway!

2. Bagels: Fitness claims that because bagels have such a high glycemic index that you should avoid them altogether or run the risk of having skin breakouts. Let's be honest here, there is something so nice about a bagel with cream cheese every once in a while but I have to agree that this should not be an everyday food. Standard sized bagels are equivalent to 4 servings of grains and unless you add a protein to the meal, you might find yourself starving again in an hour because there isn't enough staying power in that hole-y wonder. Try only having half or finding a thin, whole wheat option that can both satisfy your craving and your body for longer than an hour.

3. Processed Baked Goods: Fitness recommends eliminating all processed cookies, cakes, doughnuts, etc... from your diet because they are high in sugar and hard to digest. The high sugar and slow digestion part is true, but that doesn't mean that one glazed doughnut is going to send you straight to pre-diabetes! I live near a krispy kreme store and will occasionally get myself ONE glazed doughnut to satisfy my sweet tooth. By occasionally, I'm talking once a month or so. Buying them in the grocery isn't the same and getting any other treat pre-made isn't worth it to me because I love to bake. One of the best parts about baking your own treats is that you know what's in them and there are so many great modifications to health up your recipes without losing the sweet goodness.

4. Soda: Yep, I'm all on board with cutting soda out of your diet entirely. It's nothing but empty calories and does much more harm than good to our bodies. Please, please, please, if you have children do not give them soda. Their beautiful teeth will thank you!

5. Sugary Cereal: Fitness claims that the high sugar and gluten in some cereals will cause skin problems so the food should be avoided. My problem with their claim is that they don't explain what counts as a sugary cereal. Yes, too much sugar is a problem and shouldn't your food do more for you than just spike your insulin? Here is my rule of thumb, at least 5g of fiber and 5g or less of sugar. It can be hard to find and doesn't taste nearly as good as Captain Crunch, but having high fiber foods in the morning can help you stay full. Add a little fruit for a more natural sweetness and that's what I call your food working for you!

6. Stick Margarine: Trans fat strikes again! I agree that avoiding trans fat containing margarine is a good idea. Use real butter or look for margarine made from trans fat free vegetable oils that are heart healthy. If used in moderation and not like pre-diabetic Paula Deen, then you can feel good about a little butter on your bread.

7. Jarred Tomato Sauce: Fitness says avoid jarred tomato sauce and make your own to save yourself the sugar rush. Now, I'm Italian and I do like to make my own red sauce, but sometimes you just don't have the time! This is where label reading really comes in handy. Look at the ingredients list to make sure there isn't any added sugar; tomatoes are sweet enough! Add some veggies to boost the nutritional value of the sauce while you're at it and don't stress over your meal not coming straight from "The Old Country".

8. Bacon: Oh, bacon. You must always be at the center of every controversy! Fitness says no to the egg's BFF because of the high saturated fat content, sodium, and nitrites/nitrates for preservation. Bottom line is that bacon and any other processed meat should be limited in the diet because there has been a correlation between high intake of these foods and colon cancer. There are now many options for nitrite/nitrate free bacon, turkey bacon, and even veggie bacon that can be a better option for those who crave those crispy strips, but they are all processed meat/meat substitutes so less is more!

9. Maraschino Cherries: I personally cannot stand these and don't understand why anyone would want to eat them in the first place, but they are popular with many people! Fitness says no-go due to the artificial dyes and high sugar content in these Sundae toppers. From a nutritional standpoint, unless you're eating the whole jar of these things, the one on top of your milkshake isn't going to cause as much of a problem as drinking that whole milkshake might. Fresh fruit is always your best bet, but let's not sweat the small stuff!

10. Soy Sauce: Fitness says soy sauce is far too high in sodium to be included in the diet and I tend to agree there. The low-sodium options are everywhere and if you really want to nix the Na, check out liquid aminos by Bragg. It's a soy sauce substitute made from liquid amino acids (the building blocks of protein) and produces the same savory flavor we all know and love.

There you have it! My take on the foods you should "never" eat. I think we need to stop thinking about what we can't eat and start thinking about what is going to best nourish our bodies. Whole, fresh, unprocessed foods should be the basis of your healthy diet, but sometimes you just have to live a little and enjoy the food you love!

Have a wonderful weekend!

Salmon Burger Lunch

Happy Thursday everyone!

Today I made a yummy salmon burger and I thought I would share my recipe with you all. Last night I made a fillet of salmon, but it was too much for one portion so this is how I'm using my leftovers. I have used packaged pink salmon for this recipe before and that works well too!

So I had my leftover piece of salmon that I simply baked in a 400 degree oven for 15 minutes with only salt, pepper, and olive oil added.

To make the burger, I shredded the salmon and added 1 small minced shallot, 1 minced clove of garlic, a handful of breadcrumbs or cooked quinoa( good for leftovers!), one egg (can use liquid egg whites in place of whole egg), a splash of lemon juice, and salt and pepper to taste.

Form your patty and cook in a pan on medium-high heat with 1tsp olive oil until lightly browned, a few minutes on each side.

I topped mine with  a dollop of plain Greek yogurt and a sprinkle of paprika, but you could dress it up however you choose. My favorite renditions are topped with sliced ripe avocado or served over a bed of fresh greens. That's it! It's pretty easy and definitely makes for a perfect summertime lunch dish, especially along side some sweet potato chips.

Have a great day and enjoy your lunch!

Active Afternoon with Mom

Happy Saturday!

Right now I am on a mini vacation in Sarasota, FL to celebrate Memorial Day and my parents' 27th wedding anniversary! While I've been in town, I've been finding all sorts of fun outdoor activities to do around town and so far, today's adventure was my favorite. My mom and I went out to this cool new man made hill to walk to trails before stopping by the farm store and then we headed home to make some amazing pesto and avocado grilled cheese with veggie chips. On top of all of that, I spent the morning relaxing out on the beach with friends. It's been a very active vacation.

Fresh from the farm store: pesto, avocado, spinach, and mozzarella grilled cheese with dehydrated veggie chips

The other day I posed the question on the Real Health Facebook and Twitter about whether vacations are a time to fit in exercise, or if it's more of a free pass. I definitely think that it's fun to find activities to do wherever you are, even if its more leisurely than your normal exercise routine. Here are some of my favorite places in Sarasota to enjoy the city while also getting a workout:

Siesta Key Beach: If you haven't been, go now. Seriously, book your trip. The sand is pure white and soft, perfect for walking or jogging.

The Ringling Bridge: This is the infamous bridge where I hurt my hip, but it is still one of my favorite spots in the city because the views of the bay can't be beat.

The Celery Fields: This is the place we went today and it was so much fun. There are trails leading up and down the hill and paths around the ponds. It is also a mecca for bird watching. Very cool site and offers a great uphill workout! 

I hope everyone has a great Memorial Day weekend :)

The Break Up

It's been a while since I've even thought about doing a new blog post because some other things have taken priority lately. Recently, my boyfriend and I called it quits. If I said it was a complete shock then it wouldn't quite be the truth, but I certainly wasn't prepared for the when, why, and how. So now here I am in a scenario I didn't think would happen, especially with someone I lived with and shared a life with. Bottom line: our life goals didn't line up anymore and things that are very important to me are no longer important to him. This stuff happens and it's sad, but every day life moves on and so in the spirit of moving on I have decided to share a little bit about what has happened to my food habits as a result of this mini-crisis.

Break-ups are a fact of life and they definitely impact how we go about our everyday activities, or don't as was the case for me. Priorities disappear and for me that meant that I no longer had the desire to cook. It didn't make any sense to go to the store with a full list in hand and get excited about planning all my meals for the week because I was going to eat them alone. This is the real problem. This is what sucks about break ups. For a period of time, you lose the motivation to do the things you love to do or even need to do, like eat real food. I ordered pizza and ate off of it for about 3 days...not exactly something I would do under normal circumstance, but these weren't normal circumstances now were they? Fortunately, my good pals Ben and Jerry knew just what I needed: Cannoli ice cream. WARNING: That stuff is so good you might finish the pint before you realize it. It's probably a good thing that it's a limited production item. 

Ok so obviously I had to do something to break out of this rut. I was still exercising as much as I could considering that I hadn't been eating very well or very much, but we all know the post break-up body is the best motivation to get back out there and live life.  I planned out my meals for the week and went to the store to stock up on healthy foods I could eat without much preparation ie. fruits and veggies and healthy packaged snacks. Despite my efforts, I still didn't want to sit down and eat dinner alone so I am now trying a completely new tactic. I'm redecorating my dining room to make it feel more cheery, brighter, and somewhere that I feel comfortable sitting and eating every night, with or without company. The old dining room decor was all about him. We framed all of the posters from shows he directed and hung them up in the dining room. That was not what I needed to move on with my life or my cooking so I took them all off the walls and did something dramatic. It's not quite finished yet, but so far I'm loving it!

Before: White walls really made for a boring room and it washed out the beauty of the dining table my father so lovingly finished for me

After: BRIGHT! Definitely a change from the dull white and you can see that I did some stenciling in a copper patina glaze to make it look a little glamorous! It's the perfect room to enjoy a healthy homemade meal

So far, it's worked. I love my dining room and I'm excited to eat my meals in there every night. It was worth all the work to make sure that I can still enjoy cooking and eating healthy meals. My focus now is on how accomplished I feel for doing something all by myself and all for me, instead of dwelling on what is now my past.

Now everyone go cook yourselves a fabulous and healthy meal tonight despite who may or may not be joining you!