My Favorite Uses for Butternut Squash


Posted by Jennifer (the RD) on November 30, 2012

I just got my weekly box of organic fruits and vegetables.  I see that it’s time for me to start cooking more butternut squash.  Yum!  Here are some ways I like to prepare it:

  • Cut up and roasted (with olive oil, garlic salt, and pepper);  also roasts well with herbs such as thyme, rosemary, etc.
  • Butternut squash soup – a classic (it’s actually my sister that makes this for us and it is always good)
  • Roasted with other winter squash and cooled, then mixed in with a salad – MY FAVORITE USE
  • Sauteed squash mixed into hot pastas
  • Mixed into chili (my sister makes this for us too)

 ♥ ♥

Cranberry-Apple Turkey Wrap

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

This is how I used up the last of my Thanksgiving turkey and I wish I had thought of this combination before. We liked this so much that I think I will need to cook some more turkey.  🙂

Ingredients for 2 servings:

  • 4 – 7” whole-wheat tortilla
  • 1-cup turkey, shredded
  • 4 slices of provolone cheese (or any type you have)
  • ½ cup cranberry sauce (I used canned)
  • 1 granny smith apple, cored and thinly sliced


  1. Spray a non-stick skillet with cooking spray.
  2. Over medium heat, place a tortilla in the skillet and put 1 slice of cheese and ¼ cup of turkey on one half of the tortilla.
  3. Once cheese has melted, remove from heat.
  4. Place apple slices (about 4 slices) and ¼ of the cranberry sauce on top of the turkey.
  5. Fold in half and serve.
  6. Enjoy!

♥ ♥

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WIAW #33

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

Hello, Everyone. Happy What I Ate Wednesday!!  I am sharing my meals from Thanksgiving day.  We had a very low-key holiday at my parents house. My mom and sister did most of the cooking. Thank you to Jenn a Peas and Crayons for hosting the WIAW!

This is what I ate:

Breakfast (7:30am)

Since the kitchen was already busy, we ran out to Starbucks to pick-up coffee for everyone. And we brought pastries from one of our favorite bakeries. I had a very tasty pastry that was sort a combination of a sugar donut and a croissant.

AM Snacks (11:00am)

Unpictured – I think we ate so quickly, I completely forgot to take a picture. 🙂

 We snacked on homemade guacamole (my husband’s specialty) and chips.

Dinner (4:00pm)

For Thanksgiving dinner I had turkey with gravy, stuffing, cranberry sauce, brussels sprouts, asparagus, sweet potatoes and rolls.  There were other dishes I skipped, my mom cooked for about 20 people but we are a small family of 5. 🙂

Dessert (7:00pm)

Pumpkin pie, of course. My sister made the pie and it was very tasty.

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

♥ ♥

‘Tis the Season for Giving

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

Above is a pile of scarves and blankets that I have gathered from friends and family to donate to the homeless during the holidays.  I have been doing it for a few years now, and unfortunately, the need grows greater every year.  There are a surprising number of people with small children that are homeless.  It is heartbreaking.  So, I encourage all of you to give a little during this holiday season.

You may think that you can’t make a difference, but believe me, you can!  I have a story for you.  My boss looked to me for ideas for our annual holiday meal that we give out to our patients.  Traditionally, we gave them a meal to eat, but I got the idea from another dietitian to give each patient a whole rotisserie chicken to take home and enjoy with their family.  On the day of the chicken giveaway, I complained all day about fighting traffic while driving back and forth to pick up the chickens, re-packaging each one for each patient, and especially for the mess I made out of my clothing with all of the chicken drippings.  I felt miserable and couldn’t wait to come up with an easier idea for Christmas.  Then, a patient said that he was not planning on doing anything for Thanksgiving up until the moment he received the chicken…now he had something to eat with his family.  I cried when I got home.  So before you think you can’t make a difference, I’m telling  you that you can.  It looks like chickens again for Christmas.  You better believe there will be no more complaining from me!  🙂

♥ ♥

11/25/12 – Exercise Log

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


11/25/12            Walk/Hike 6 miles – X

11/26/12            Cardio Dance 1 hr class – X

11/27/12            Piyo 1 hr class

11/28/12            Cardio Dance 1 hr class

11/29/12            Yoga 1 hr class

11/30/12            Off

12/01/12            Tennis 1 ½ hr class

♥ ♥

The Health Benefits of Turkey

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

Source: via Katy on Pinterest

Thanksgiving is my favorite holiday.  I think the reason I love Thanksgiving is because it is a relaxed holiday centered on a great meal shared with family and friends. Another reason to love Thanksgiving is the leftover turkey.

After indulging in turkey, you can feel good about its health benefits. Turkey is a good source of protein and essential amino acids. Lean, white turkey meat is low in calories, sodium, cholesterol and saturated fat compared to other meats.


  • Helps to maintain healthy function of thyroid and immune system with selenium.
  • Boosts antioxidant defense system by helping to eliminate cancer-friendly free radicals with selenium.
  • Promotes in the formation of red blood cells with the vitamins B6 and B12.
  • Maintains healthy brain function and normal nerve function with vitamin B6.
  • Helps to break down and digest protein with vitamin B6.
  • Lowers bad cholesterol with vitamin B3.
  • Improves mood and promotes sleep with the amino acid tryptophan.
  • Promotes cell and tissue repair and growth with zinc and selenium.
  • Improves blood flow with arginine.

With a little imagination your leftover turkey will be gone in no time. Turkey can be used in sandwiches, soups, salads, omelets, curries, potpies and casseroles. Naturally low in fat and calories turkey is a healthy addition to your diet year round.

♥ ♥


Happy Thanksgiving!

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


Love, Jennifer and Jennifer

♥ ♥

Easy Tropical Smoothie

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

I often make this for myself when I don’t want to eat breakfast…which is quite often.  I’ve always struggled with eating breakfast for some reason.  I love pineapple and I always seem to have frozen pineapple chunks in my freezer.  Here’s my 2 minute recipe:


  • 1/2 -3/4 cup frozen pineapple chunks
  • 1 cup almond milk (plain or sweetened if you like your smoothies on the sweet side)
  • 1/2 cup tropical juice (I used orange-peach-mango)
  • 1/4 tsp. coconut extract

Blend all of the above ingredients together and enjoy.  I use a Magic Bullet.  🙂

♥ ♥

  Sumo's Sweet Stuff HungryLittleGirl


WIAW #32

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

Hello Everyone. Happy What I Ate Wednesday!  I am sharing my meals from last Saturday. This Saturday, my husband and I went to the Cleopatra exhibit at the California Science Center with a group of friends. We were able to try a new restaurant too. Thank you to Jenn at Peas and Crayons for hosting the WIAW.

This is what I ate:

Breakfast (7:00am)

I started the day with coffee and a power crunch protein bar.

 Cleopatra: The Exhibition at the California Science Center.

Lunch (1:30pm)

At the Daily Dose in downtown Los Angeles, I had a wonderful latte with a ham and cheese sandwich called The Taylor and finished with a chocolate chip cookie.

 Rosanne and Augie


Dinner (6:00pm)

Quick tofu tacos from Wahoos.

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

♥ ♥

This Holiday Season Give Yourself the Gift of Laughter

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

Source: via Jennifers on Pinterest

The holidays are a wonderful time of year but it can also be a very stressful time. One of the best ways to reduce stress during the holidays is to find some “me time” everyday and try to laugh. Laugh about your day or something on TV; it does not really matter as long as you enjoy it.

Laughing has many health benefits both long and short term. Short term, laughing soothe tension by stimulating circulation which promotes muscle relaxation. Laughing increases the amount of endorphins released by the brain, which boost your mood. Laughter increases your heart rate and blood pressure causing you to feel relaxed after.

Laughter long-term improves your immune system by improving your mood with positive thoughts helping to reduce stress. Personal satisfaction is increased because laughter makes it easier to cope with difficult situations. Laughter causes your body to produce its own natural painkiller.

This holiday season laugh at life’s little annoyances and try to find the humor in difficult situations. Remember laughter is the best medicine.

♥ ♥