My 14th WIAW

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

Hi, everyone. Happy “What I Ate Wednesday.” These are my eats from last Monday. I was able to have one of my favorite lunches while I was out running a few errands. Hope you enjoy my day. Thank you to Jenn at Peas and Crayons for hosting the WIAW.

This is what I ate:

Breakfast (6:15am)

Started off with Instant Coffee from Trader Joe’s. I usually brew a pot of coffee every morning but this morning my husband was rushed. So I just boiled some water and it was fairly good. It was a treat because I did not have all the clean up from the coffee pot. To eat I had 2 slices of whole wheat bread with 2 poached eggs, topped with a little shredded cheese (Trader Joe’s Mexican Blend). Followed by my usually mix of vitamins.

AM Snack (9:00am)

An apple (maybe a Fiji?!?) and raw, unsalted cashews.

Lunch (11:45am)

Before I stopped at the market, I had lunch at the Veggie Grill. I cannot get enough of their Buffalo Wings (made with veggie chicken) and the Thai Chickin’ Salad. As you can see, we could not wait until I took a photo before we started on the wings. After marketing, I ran in Starbucks to get a Cool Lime Refresher. This is my new favorite treat, really refreshing during the summer.

PM Snack (2:30pm)

Half of a Gaya Melon (I think that is what it is called) from the Korean market. I really like these melons because they are small and sort of taste like honeydew meets a cantaloupe.

Dinner (5:300pm)

Last week, I reworked a recipe and came up with a new recipe “Chickpea and Seitan White Enchiladas” and I divided the recipe in half, so I could freeze half for later.  Monday night, we finished off the second half. They were just as good as the first time we had them.

Dessert (7:00pm)

And to complete the day Chocolate Angel Food Cake, to satisfy my sweet tooth.

July’s WIAW theme is “Food, Fun & Fitness” and here is a link to my exercise log for the week. Thank you for stopping by. I hope your day was full of healthy meals.


♥ ♥

July 15th – Exercise Log

Posted by Jennifer (the student) on July 15, 2012

Source: via Jennifers on Pinterest


7/15/12            Walk/Hike 6 miles √

7/16/12            Off √

7/17/12            Off √

7/18/12            Yoga 1-hr class, Weight Train 15 min X

7/19/12            Yoga 1-hr class √

7/20/12            Walk/Jog 2 miles, Weight Train 15 min √

7/21/12            Off  √

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A Note About Food Safety and Frozen Meats

Posted by Jennifer (the RD) on July 14, 2012

I was very concerned about one of my dialysis patients that told me he missed a treatment because he thought he gave himself food poisoning.  He claimed that he thawed a piece of chicken on the counter and became ill.  He did not realize that harmful germs multiply like wildfire at room temperature. For dialysis patients, missing even one treatment can be life threatening.  I am definitely going to have to launch a food safety education program with ALL of my patients. I also want to mention that food safety should be  important to EVERYONE.  According to the USDA, one in 6 Americans will get sick from food poisoning this year, and 100,000 will end up in the hospital.  Here is the first of many food safety tips I am planning to post:

Acceptable methods of thawing frozen food:

  • In the refrigerator
  • In cold water
  • In the microwave


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Chickpea and Seitan White Enchiladas

Posted by Jennifer (the student) on July 11, 2012

It was overcast and a little rainy today and I was feeling like some comfort food would be good. I found this recipe a few months ago and I thought it sounded so good but a little too rich for me. So today I took advantage of the cooler weather and decided to re-make this recipe into a lower fat, vegetarian version. This recipe is so quick and easy to make and pretty tasty if I do say so.

Inspired by: White Chicken Enchiladas by Joyful Momma’s Kitchen

  • 10 soft corn tortillas (taco size)
  • 8 oz seitan strips (I used West Soy)
  • 15 oz can chickpeas (drained)
  • 2 cups shredded Monterey Jack cheese
  • 3 TBSP earth balance
  • 3 TBSP flour
  • 2 cups vegetable broth
  • 1 cup Greek yogurt (I used Fage 0%)
  • 7 oz can diced green chilies
  • Olive Oil  (for pan)
  1. Preheat oven to 350 degrees. Lightly grease a 9 x 13 pan with olive oil.
  2. Mix seitan strips, chickpeas and 1 cup of cheese. Roll this filling in tortillas, place in pan seam side down.
  3. In a saucepan, melt earth balance over medium heat. Then whisk in flour and cook for 1 minute. Add broth and whisk until smooth. Cook until thick and bubbly.
  4. Add yogurt and chilies to mixture. Do not bring to boil, to prevent curling the yogurt.
  5. Pour hot mixture over enchiladas and top with the remaining cheese.
  6. Bake for 22 minutes and then turn on broiler to high for about 3 minutes to brown the cheese.
  7. Enjoy.

♥ ♥ 


WIAW the 13th!

Posted by Jennifer (the student) on July 10, 2012 


Hello Everyone! Happy “What I Ate Wednesday”. Thank you to Jenn at Peas and Crayons for hosting the WIAW. These are my eats from Monday. It was a hot day that started with a headache.

This is what I ate:

Breakfast (6:15am)

Started with the very necessary Excedrin Migraine followed by coffee and a chocolate NuGo bar. Simple but tasty.


AM Snack (8:30am)

Half a grapefruit.

Lunch (11:45am)

Cashew veggie-turkey curry with brown rice, chips and a small green salad from the secret spot. This is one of my favorite meals that I don’t have very often and I think it cured my headache. 🙂

PM Snack (1:00pm)

Vanilla honey latte from Javatinis was yummy.

PM Vitamins (3:00pm)

I normally take my vitamins in the morning, but with a headache sometimes my stomach is touchy. I am always changing the vitamins I am taking but at the moment I am taking: Evening Primrose, Omega-3, L-Carnitine, B-12, CO Enzyme Q10, and a Cal, Mag, + Vit D. I buy most of my supplements from Trader Joe’s.

Dinner (6:00pm)

I forgot to take a picture, so this is a recycled photo of my husband’s lemon and ginger kale with sesame tofu with a side of avocado. (recipe here) We make this dish so often because it is simple and tastes great.

July’s theme is “Food, Fun & Fitness” and here is a link to my exercise log for the month. I am busy this month studying for my DTR exam, so my exercise schedule is sort at a bare minimum for now. Thank you for stopping by. I hope your day was full of healthy meals.

♥ ♥

Mental Health Pick Me-Ups

Posted by Jennifer (the RD) on July 9, 2012

We have all had times in our lives when we may be feeling a little “off.”  I know that I have gone through periods when nothing seems to be going my way.  Feeling down once in a while is completely normal.  Unfortunately, busy schedules, difficulties at work or at or home, or other distractions can keep us from addressing these feelings.  I thought I’d share a few pick me ups I try to utilize when I am feeling a little down:

  • Go for a walk if the weather is nice.  It’s amazing what a little sun and fresh air will do
  • Watch a funny movie.  Laughter really is great medicine!  I never get tired of “Happy Gilmore” for some reason.
  • Hang out with your pet.  My Kasper gives me an endless supply of unconditional love!
  • Call a friend and tell them how much you appreciate them.  This takes the focus off of you and on something positive.  It’s a great feeling.
  • Listen to some upbeat music.
  • Buy yourself some flowers.  This is a real new one for me.  This was a recommendation from my co worker.  She told me that she goes to buy flowers every Thursday and it always makes her feel good.  She always has a positive and cheery attitude.  These were her exact words to me:  “Joe Blow doesn’t know what kind of flowers you like.  Only you do. Buy them for yourself.”  She was right.  Just a simple arrangement can brighten any room and your mood too!

 ♥ ♥


July 8th – Exercise Log

Posted by Jennifer (the student) on July 8, 2012



7/8/12            Walk/Hike 6 miles √

7/9/12            Yoga 1 hr class √  (↓ 7/10)

7/10/12            Jog 2 miles, Weight Training 15 min X  (↑ 7/9)

7/11/12            Yoga 1 hr class √

7/12/12            Jog 2 miles, Weight Training 15 min X

7/13/12            Yoga 1 hr class √

7/14/12            Off √

♥ ♥

Book Review – The Eat, Drink, and Be Gorgeous Project

Posted by Jennifer (the student) on July 6, 2012

The Eat, Drink, and be Gorgeous Project by Esther Blum is a book that inspires healthful eating by creating awareness of what you are eating and the motivation to make positive changes. The author is a registered dietitian and a certified nutrition specialist, resulting in a book that is full of informed nutritional advice and common sense.

My favorite feature of this book is the three-month food and exercise log. (See my post) The log is organized so you can track your meals, exercise, water intake, protein, fat, low-sugar veggies, complex carbs and low-sugar fruits.

This is not really a diet book and I think that is why I like it. This book offers four different meal plans: low-carb, dairy and gluten free, balanced and lean body. These meal plans are not a strict diet or restrictive way of eating. These plans are balanced diets that will aid in weight loss but more importantly they will help you to embrace healthy lifestyle habits.

In addition, this book offers advice on meal planning and grocery shopping. Also, there is exercise advice, sleeping tips, information on nutritional supplements, easy recipes and a list of substitutes. The main focus of the book is self-love with a balance of clean, mindful eating with some indulgences. If you were interested in making healthy changes in your diet, I would recommend this book. It is a quick and easy read that will be helpful in realizing your goals.

♥ ♥

Happy 4th of July

Posted by Jennifer (the student)



Enjoy the holiday!

♥ ♥

Hemp Seed Applesauce Bread

Posted by Jennifer (the RD) on July 4, 2012

I re-vamped an applesauce bread recipe and added hemp seeds and tested it out on my co-workers.  It was a hit!  They seemed to like the hemp seeds better than flax seeds.


3 cups all purpose flour

2 eggs

2 cups sugar

1 cup vegetable oil (I used canola)

2 cups unsweetened applesauce

1 cup chocolate chips (semi sweet or dark)

¾ cup hulled hemp seeds

2 tsp. ground cinnamon

½ tsp. ground nutmeg

1 tsp. baking soda

¼ tsp. baking powder

½ cup sour cream


Preheat oven to 350 degrees.  Grease and flour two 9 x 5 inch loaf pans.

Beat together eggs, sugar, and canola oil.  Mix in the applesauce and sour cream.

Mix in dry ingredients – flour, baking soda, baking powder, cinnamon, and nutmeg.  Stir in chocolate chips and hemp seeds.  Pour batter in equal amounts in each pan.

Bake for 1 hr., 20 minutes.  Invert onto wire racks to cool.

♥ ♥

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