Inspiring Friends to Adopt Healthy Habits

Posted by Jennifer (the RD) on June 29, 2012

As a dietitian, I have spent the entirety of my career trying to teach healthy eating habits and/or specific diet therapies to people.  I have learned along the way that the most effective way to teach about nutrition is through hands on demonstration.  Whether it was getting senior citizens to fold their own vegetable wraps or  enlisting my dialysis patients to assist with making low phosphorus tortillas, “hands on” lessons always seemed to stick.

I have also learned that the same things applies for friends and famiy. Just last weekend, I had my friends Christina and Steve over for a cooking lesson.  Not only was I able to teach them some valuable lessons about creating healthy food, but we also had a great time!

 ♥ ♥

WOW! My 11th WIAW!

Posted by Jennifer (the student) on June 27, 2012

Hello everyone. Happy “What I Ate Wednesday” the best day of the week! These pictures are from Monday, a day I covered most of southern California (not really but it felt that way). Thank you to Jenn at Peas and Crayons for hosting the WIAW.

This is what I ate:

Breakfast (6:45am)

Started with an un-pictured coffee and once I was more awake I made my new favorite breakfast an Oatmeal Banana Smoothie. YUM!

AM Snack (9:30am)

Potato Salad with peas and carrots from my favorite sandwich place Paninoteca Maggio in Santa Ana.

 Lunch (1:00pm)

After my haircut, I had lunch at my favorite lunch spot Dr Grubbs in Claremont.

I had Blackened Tofu with sundried Tomato Sauce with roasted potatoes and steamed veggies.

PM Snack (3:00pm)

After running some errands, I stopped by Porto’s in Downey to pick-up some dessert for later and I got Decaf Mocha.

Dinner (6:30pm)

It has been so warm so we have been trying to make salads for dinner. This night we had a Green Bean Salad with Roasted Red Peppers and Capers and a Tomato, Avocado, Cucumber and Olive Salad. Both were super tasty.


Dessert (7:00pm)

My husband and I shared the Triple Chocolate Mousse from Porto’s. What a way to end the day! 🙂

Thank you for stopping by! I hope your day was full of healthy meals.

♥ ♥


Ahi Tuna Salad

Posted By Jennifer (the student) on June 27, 2012





  • 1 good size Ahi tuna (preferably sashimi grade) steak for 2 persons
  • 1/3 cup of low sodium citrus soy sauce
  • 2 cups of kale with stems removed and cut into bite size pieces
  • ½ cup of white onion (more or less depending on your like of onions) cut into bite size pieces
  • 2 handfuls (approximately 24) of French greens beans (trim ends off) cut to bite size pieces
  • ¼ cup of crushed Macadamia nuts
  • I avocado, sliced into bite size pieces
  • ¼ cup of diced roasted peppers for garnish
  • 2-3 radishes sliced for garnish
  • 4 Tbsp olive oil (half for tuna and half for veggies)
  • 1 Tbsp finely chopped ginger


  1. In a small pan marinate tuna with citrus soy sauce for about 5 to 10 minutes.
  2. Remove tuna from soy sauce and save the remaining soy sauce.
  3. Add 2 Tbsp of olive oil to a sauté pan and heat in med-high heat.
  4. When the oil is hot, add onions, ginger and green beans cook for about 3 minutes.
  5. Add kale, cook for another 5 minutes.
  6. Add the soy sauce and simmer at low heat.
  7. Add 2 Tbsp of olive oil to a sauté pan and heat in high heat.
  8. Roll the tuna in crushed Macadamia nuts and sear tuna in hot olive oil, turning after you see a hint of white on the tuna steak (less than a minute on front, back and sides).
  9. Remove the tuna and slice (see photo above).
  10. Drain soy sauce from the kale, green beans etc. into sauté pan you seared the tuna.
  11. Add the kale and veggies in the center of plate arrange tuna around veggies, slice radish and arrange radish around plate, add avocados in the same manner and finally add some of the soy sauce in searing pan on top of tuna.
  12. Enjoy.

♥ ♥

Chef In Training What's cooking, love? fingerprints on the fridge Mrs Happy Homemaker

Keeping your dog hydrated during hot days

The Jennifers ‘ dogs, Tanner and Kasper

Posted by Jennifer (the RD) on June 26, 2011

Over the past several weeks, I have noticed that there have been more and more people taking their dogs out for a walk.  This always happens when the weather gets better.  Jennifer (the student) and I went out for a nice walk with our dogs this past weekend and had a conversation about keeping our doggies cool and hydrated during summertime walks. Jennifer’s husband Fred also showed me a special hydrating vest they use for their dog Tanner.  When I find out more about it, I’ll have to report on it.  But getting back to doggie hydration, just like humans, summer months make dogs more prone to dehydration.  Here are some tips for minimizing dehydration risk:

  • Do  not walk your dog during the hottest time of the day (10 am-4pm)
  • Make sure your dog is properly hydrated before the walk.  Your dog should always have access to adequate amounts of clean, fresh water every day.
  • If you are on a walking trail that provides water stations, encourage your dog to stop at them and fuel up.  If this is not available, make sure that you bring an ample supply of water along with you.
  • Encourage your dog to drink plenty after exercising.

Have a great summer with your dogs!!!

♥ ♥

June 24th – Exercise Log

Posted by Jennifer (the student) on June 24, 2012


6/24/12            Walk/Hike 2 miles √

6/25/12            Yoga 1 hr class, Walk/Jog 2 miles, Weight Train 15 min √

6/26/12            Walk/Jog 2 miles √

6/27/12            Yoga 1 hr class, Walk/Jog 2 miles, Weight Train 15 min X

6/28/12            Walk/Jog 2 miles √

6/29/12            Walk/Jog 2 miles, Weight Train 15 min X

6/30/12            Off √

♥ ♥

The Health Benefits of Fresh Figs

Posted by Jennifer (the student) on June 22, 2012


Figs are an ancient fruit that are in the mulberry family. Figs are rich in phytonutrients and antioxidants such as carotenes, lutein, tannins and chlorgenic. In addition, figs are high in vitamin A, B1, B2, C, E and K. Also, figs are rich in minerals such as calcium, iron, phosphorus, manganese, potassium and chlorine. This sweet and nutritious fruit is available typically June through September.

Figs offer many health benefits:

  • Figs are a good source of fiber; they offer more fiber than any other fruit. The fiber in figs is good for digestion and helps to prevent colon cancer. Also, the fiber in figs has a positive effect on weight control.
  • Figs are high in calcium helping to promote bone density.
  • Pectin, a soluble fiber, in figs helps to lower cholesterol.
  • Potassium in figs helps to maintain blood pressure.
  • Vitamin A, C, E and carotenoids in figs protects against age-related macular degeneration the disease that destroys vision.
  • Manganese is important in the metabolism of carbohydrates and amino acids.
  • Potassium helps to regulate homeostasis of the body’s fluids, water and acid-base balance.

Fig season is just starting. Take advantage of all the health benefits figs have to offer.


♥ ♥

My 10th WIAW – A Special Father’s Day Edition

Posted by Jennifer (the student) on June 20, 2012



To change things up bit, this WIAW JenmiJenmi is featuring what my husband ate on Father’s Day. Thank to Jenn at Peas and Crayons for hosting the WIAW.

Hi, I am Fred (Jennifer the student’s husband). This has been a fun experience for me, thank you JenmiJenmi for featuring me on Father’s day. I started out with a quick latte and off I went to the beach for a long Stand Up Paddle Board (SUP) session and built quite an appetite that only a few meals would satisfy. Hope you enjoy my adventure!

This is what Fred ate:

Breakfast (7:00am)

A quick soy latte before an early morning stand-up paddle session.

AM Snack (9:30am)

Fresh watermelon at home.

Lunch (11:00am)

A special Father’s Day treat, lunch at Unami Burger started with iced green tea.

A truffle burger.

Smashed potatoes.

Dinner (4:00pm)

Early dinner with Jennifer’s Dad at the Grand Oak Steakhouse started with a Blue Moon Beer.

A portabella burger with fries.

A green salad with lavender vinaigrette.

Dessert (7:30pm)

At home again, Sea Salt Carmel Chocolate Cake from the Gypsy Den.

Thank you for stopping by! We hope your day was full of healthy meals.

♥ ♥

Cilantro Rice

Posted by Jennifer (the RD) on June 20, 2012

This is a recipe my mom gave me years ago.  It is really easy to prepare and is a great departure from plain old rice.  🙂

3 1/2 C. loosely packed cilantro leaves

3 medium garlic cloves

1 medium jalapeno, seeded and halved

3 1/3 C. low sodium chicken broth

1 T. vegetable oil

1/2 C. minced yellow onion

2 C. whole grain white rice

1 T. kosher salt

Combine cilantro, garlic, pepper, and 2 cups of broth in a blender and process until smooth.

Heat oil in a large frying pan over medium high heat.  When it shimmers, add onion and cook until softened, about 2 minutes.  Add rice and salt; stir to coat in oil and cook until rice becomes opaque, about 2 minutes.  Carefully pour the cilantro mixture and the remaining 1 1/3 cups broth into the rice and stir to combine.  Bring mixture to a boil, then reduce heat to low so rice is at a simmer.  Cover and cook until rice is tender, about 15 minutes.  Turn off heat and let rice rest, covered for 5 minutes.  Fluff with fork and serve.

Serves 6-8

 ♥ ♥

Chef In Training Whipperberry mop it up mondays feature Sumo's Sweet Stuff

Rise, Shine and Exercise

Posted by Jennifer (the student) on June 18, 2012


Since the beginning of the year, I have been working on improving my exercise consistency. I have been struggling to get back to my old exercise habits and I am seeing a pattern. When I plan on exercising in the morning, I always follow through but when I schedule exercise for the evening I often do not make it. Making morning exercise a habit is my new goal.

The best ways to make morning exercise a habit:

  •  Get plenty of sleep
  •  Choose a exercise you like
  •  Find a exercise partner
  •  Get ready the night before
  •  Have a back-up plan

The benefits of exercising in the morning:

  • Increases energy
  • Boosts metabolism
  • Aids in weight loss
  • Promotes better sleep
  • Improves mental clarity

Early morning exercise can be a challenge but with so many benefits and a little planning it can easily become a habit.

♥ ♥

June 17th – Exercise Log

Posted by Jennifer (the student) on June 17, 2012


6/17/12            Walk/Jog 2 miles, Weight Train 15 min √

6/18/12            Yoga 1 hr, Walk/Jog 2 miles √

6/19/12            Walk/Jog 2 miles, Weight Train 15 min √

6/20/12            Yoga 1 hr X

6/21/12            Yoga 1 hr, Walk/Jog 2 miles, Weight Train 15 min X

6/22/12            Off √

6/23/12            Walk/Jog 2 miles, Weight Train 15 min √

♥ ♥