The Health Benefits of Pumpkins

Posted by Jennifer (the student) on September 28, 2012

 

Fall is my favorite season and it always means pumpkin season to me. Pumpkins are in the gourd family and they have less starch and less sugar than other squashes. Pumpkin are chocked full of vitamins and minerals and they are low in calorie, low in fat and high in fiber.

Pumpkins bright orange flesh is a dead give away that they are full of beta-carotene. In addition, they are a good source of vitamin C, K and E and minerals such as potassium, magnesium, iron and zinc.

Benefits:

  • Promotes healthy skin with vitamins A, C and E.
  • Boosts immune system with Vitamin C and Zinc.
  • Promotes strong bones with potassium.
  • Reduces the risk of high blood pressure and heart disease with vitamin C and potassium.
  • Reduces bad cholesterol levels with fiber.
  • Promotes healthy digestion and aids in weight loss.
  • Controls blood pressure and blood sugar levels.
  • Promotes vision health with carotenoids and lutein.

Pumpkins are so versatile; they can be used in both savory and sweet dishes. Both fresh and canned offer so many health benefits, plus they are delicious and easy to prepare. Of course, pumpkin pie, pumpkin bread and pumpkin lattes are tasty and traditional for the season. Also try adding pumpkin to healthy dishes like oatmeal, protein smoothies or just roasted. One of my favorite pumpkin dishes is turkey pumpkin chili. Experiment with pumpkin and you might just find a new favorite.

♥ ♥

Vegan Carrot Brownies

Posted by Jennifer (the RD) on September 26, 2012

This is a recipe I used as a food sample in my vegetarian class.  I re-vamped a zucchini brownie recipe, and I think this version is tastier.  This is an unfrosted version, but you can frost it.  I do like to frost it, but thought you should see what it looks like unfrosted.

Ingredients:

½ cup vegetable oil (I used canola oil)

1 ½ cups white sugar

2 tsp. vanilla extract

2 cups all purpose flour

½ cup unsweetened cocoa powder

1 ½ tsp. baking soda

1 tsp. salt

2 cups finely shredded carrots

 

Preheat oven to 350 degrees.  Grease and flour a 9X13 inch baking pan.

In a large bowl, combine carrots, oil, sugar, and vanilla extract.  Let rest for approximately 15 minutes at room temperature so that the carrots become very soft.   Combine flour, cocoa powder, baking soda and salt.  Add to the carrot mixture.  The mixture will be quite dense, so make sure that all of the ingredients are incorporated.  Press into the baking pan and bake 25-30 minutes.  Set aside to cool and frost with a vegan frosting

 ♥ ♥

Pamela's Heavenly Treats

Make-Ahead Meals for Busy Moms Sumo's Sweet Stuff

WIAW #24

Posted by Jennifer (the student) on September 25, 2012


Hello, Foodie Friends. Happy What I Ate Wednesday!  I am sharing my meals from last Monday. I hope you enjoy my day. Thank you to Jenn a Peas and Crayons for hosting the WIAW!

 9/5/12 Goals:

My three fall goals are: 1) Return to Sunday marketing and cooking for the week. 2) Continue with my workout plan, trying to improve each week. 3) Stay organized and ahead of the game with all school work.

9/12/12 Goals:

My new fall goals are: 1) Eat two pieces of fruit each day. 2) Study at least 1 hour Monday thur Friday. 3) Track water intake.

Above are the goals I created for the month. So far so good, my goals are helping stay organized through the week. The only goal I am having trouble sticking to is my fruit goal, some days are better than others. 🙂

 This is what I ate:

Breakfast (6:30am)

I started the day with a quick breakfast of coffee and a chocolate protein shake for the road.

 

 AM Snack (9:00am)

String cheese.

Lunch (11:30am)

My favorite salad at Green2Go, the roasted chicken salad.

 PM Snacks (2:00pm)

Walnuts and roasted asparagus.

 

 Dinner (5:30pm)

A seared ahi salad from California Fish Grill. It was tasty but a little to salty for me.

Dessert (7:00pm)

I shared a “Marvelous Milk Chocolate” cupcake with my husband. We stopped by Casey’s Cupcakes in Laguna Beach and we had a hard time choosing because they were all so beautiful. And it was as good as it looks. 🙂

 

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

♥ ♥

September 23rd – Exercise Log

Posted by Jennifer (the student) on September 23, 2012

 

09/23/12            Walk/Hike 6 ml √

09/24/12            Yoga 1 hr, Weight Training 20 min √

09/25/12            Walk/Jog 2ml, Piyo 1 hr √

09/26/12            Yoga 1 hr, Weight Training 20 min √

09/27/12            Walk/Jog 2 ml, Yoga 1 hr √

09/28/12            Off √

09/29/12            Tennis 1 ½ hr class √

♥ ♥

The Space Shuttle

Posted by Jennifer (the student) on September 21, 2012

 

The view from my home when the Endeavour Space Shuttle flew over!

♥ ♥

How to Make Iced Tea

Posted by Jennifer (the RD) on September 21, 2012

Have you ever tried to make iced tea at home that ended up tasting too bitter?  It may be because you steeped the tea too long.  If you steep for too long, high levels of tannin and caffeine end up in your final product, resulting in bitterness.  So, here are some guidelines for making a gallon of iced tea:

  • Bring 2 quarts of water to a boil.
  • Add 8 tea bags or ½ cup loose tea leaves to the 2 quarts of water
  • Steep 2- 4 minutes, NO LONGER
  • When the tea is cool, add 2 quarts of cold water and/or ice and enjoy

♥ ♥

Homemade Sweetened Condensed Milk

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

It’s that time of year when I start thinking about baking for the fall and the upcoming holidays. I think this is a healthier option over canned sweetened condensed milk because you can control all the ingredients and I think it tastes better too. I like to use organic ingredients. This can be used to replace canned sweetened condensed milk in baking or it can just be added to coffee (YUM). This makes about 1 cup to 1¼ cups depending on how much you reduce the liquid.

Ingredients:

  • 1 ½ cup whole milk
  • ½ cup organic cane sugar
  • 2 TBSP butter
  • 1 ½ tsp vanilla

Directions:

  1. Over medium-low heat, in a heavy saucepan, add milk and sugar.
  2. Simmer until sugar has dissolved.
  3. After sugar has dissolved reduce heat to lowest setting and let simmer for about 2 hour. Until liquid reduces to about ½ of its original quantity.
  4. Once liquid has reduced, remove from the stove and whisk in the butter and vanilla.
  5. Let cool and place in an airtight container. It can be stored in the refrigerator for up to a week.
♥ ♥

Foodie Friends Friday Chef In Training Make-Ahead Meals for Busy Moms Sumo's Sweet Stuff

WIAW #23

Posted by Jennifer (the student) on September 19, 2012 


Hello, WIAWers!  Happy What I Ate Wednesday!  I can’t believe it is that time again! Last week, a family member had their birthday in the middle of the week and the celebrating continued through the weekend. I am sharing my meals from Saturday. Hope you enjoy my day.

 9/5/12 Goals:

My three fall goals are: 1) Return to Sunday marketing and cooking for the week. 2) Continue with my workout plan, trying to improve each week. 3) Stay organized and ahead of the game with all school work.

9/12/12 Goals:

My new fall goals are: 1) Eat two pieces of fruit each day. 2) Study at least 1 hour Monday thur Friday. 3) Track water intake.

Above are the goals I created for the month.  These goals are helping me to stay more organized. Thank you to Jenn a Peas and Crayons for hosting the WIAW!

This is what I ate:

Breakfast (6:30am)

Continuing with the extended birthday celebration, I started the day at the Early Bird, with coffee (un-pictured) and a shared orange whip YUM. To eat I had a “Rockwell Omelet” that has sausage, roasted peppers, mushroom and goat cheese that come with extra crispy hash browns and a roasted tomato. My husband had duck hash, that he loved . :-)

Lunch (1:00pm)

A pink lady apple.

Dinner  & Dessert (4:00 pm)

An early dinner at one of my favorite places in Los Angeles, Clementine’s. We shared a “Caprese Salad”, easily the best one I have ever had. I ordered a “Sloppy Joe” that was so good I could not even wait to take a photo. 🙂 And my husband had a chicken sandwich called the “Fernando”. For dessert, we shared a piece of their banana cake and it was wonderful!!!!

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

♥ ♥

Back Up Exercise Plans

Posted by Jennifer (the RD) on September 17, 2012

In my years of working with patients that struggle to get on a regular exercise routine, the most common excuse I hear is, “I’ll start exercising when it gets……(insert “colder,” or “warmer”). ”  Well, if we all waited for perfect weather to exercise, most of us would not get much in at all.  It would be nice if we all lived somewhere where the weather was good every day, but that’s not in the cards for most of us.  So, I always tell people that if they enjoy exerising outdoors, that’s just fine, but that they should always have a back up plan.  Here are some ideas for exercising indoors when the weather does not cooperate:

  • get on the treadmill or other piece of exercise equipment if you have any
  • see if you can get your hands on a free pass to the gym;  lots of gyms give these out, thinking you’ll commit to a membership
  • pop in your favorite exercise DVD…there are so many fun ones out there!
  • invest in a jump rope
  • buy some warm clothes if the weather is a little too chilly
  • exercise early in the morning or in the later evening if it’s too warm during the day

Any other suggestions from anyone else?…..

♥ ♥

September 16th – Exercise Log

Posted by Jennifer (the student) on September 16, 2012

 

Last week was hard! It was very hot, which makes it hard to get motivated. And I was involved with a family birthday celebration that distracted me.  This week should be quite warm too, but I plan to try harder.

 

09/16/12            Walk 20 min, Weight Train 20 min √

09/17/12            Yoga 1 hr Class X

09/18/12            Walk/Jog 2 ml, Piyo 1 hr Class √

09/19/12            Yoga 1 hr Class, Weight Train 20 min √

09/20/12            Walk/Jog 2 ml, Yoga 1 hr Class √

09/21/12            Off √

09/22/12            Tennis 1 ½ hr Class √

♥ ♥