Peach Mango Milkshake

Posted by Jennifer (the RD) on June 5th, 2013


This is a great way to have a milk shake without having to include too much ice cream, yet still being able to have the creamy, yummy texture


  • 1/3 cup frozen peach slices (I like to freeze my own,  because I can’t always find the frozen organic variety, but you can buy them frozen)
  • 1/3 cup frozen mango slices (I like to freeze my own,  because I can’t always find the frozen organic variety, but you can buy them frozen)
  • 1/3 cup vanilla ice cream (I used Breyer’s)
  • 1 cup milk (any variety, I used Almond milk)
  • 1/4 tsp. coconut extract, optional

Combine all ingredients in a blender or Magic Bullet and blend until well blended.

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A Neat Portion Control Aid

Posted by Jennifer (the RD) on May 31, 2013


Here’s a neat way to keep your portions in check and to help you concentrate on the nutrient density of your meals.  One of my students found these at Rite Aid.  🙂

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The Worst Allergy Season Ever?

Posted by Jennifer (the RD) on May 28, 2013


Pictured above is my best friend for the past week and a half…my allergy pill.  Although I HATE taking any medication at all, I really can’t remember having this bad of an allergy season.  I am completely miserable without my allergy meds this season.  Apparently, this allergy season is one of the worst on record. It is starting earlier and lasting longer too!  🙁

I read an ABC news article that had some tips to help us allergy sufferers survive this season (by the way, I haven’t been doing any of these things, but sure plan to!)

  • Don’t wait to start taking allergy meds until your symptoms are unbearable; may want to see an allergist to help pinpoint when to start
  • Ceck pollen counts online
  • Wear oversized sunglasses and wide brimmed hats to keep pollen and other allergans away
  • The only thing I have been doing is giving my dog a bath VERY OFTEN…he’s a pollen magnet.  🙂

Good luck, fellow allergy sufferers.  🙂

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Denise’s Asian Chicken Soup

Posted by Jennifer (the RD) on May 22, 2013

My sister made this chicken soup for my mom when she was not feeling well.  It was so good I asked her for the recipe.  Turns out, it was her own creation.  It’s really good!


  • 1 quarts chicken broth or stock
  • 1 chicken breast
  • 1 cup snow peas or sugar snap peas, trimmed
  • 1 cup fresh shiitake mushroom caps, cleaned and sliced
  • handful of maifun (rice noodles) cut into 3-4 inch strands
  • 1 cup small grape tomatoes
  • 1/2 cup fresh cilantro, chopped coarsely
  • 2 tsp.  super thin slices of fresh ginger
  • salt and pepper to taste

Season the chicken breast with salt and pepper.  Saute the chicken just until no longer pink in the middle.  Set aside and shred when cool.

Heat 2 quarts of chicken broth or stock in a stockpot over medium heat.

Ad the sliced shiitake and rice noodles to the broth and simmer for about 10minutes.  Add the shredded chicken, snow or sugar snap peas, grape tomatoes, cilantro and ginger and simmer for another 10 minutes

You can also add other vegetables like bean sprouts, baby corn, or whatever you feel like having.  🙂

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Encourage Someone You Love

Posted by Jennifer (the RD) on May 19, 2013

In class last week, we worked on a real life case study.  We looked at our case study’s diet one year ago, and then looked at the improvement she made after a 1 year period.  After talking to a dietitian, she has done wonderfully.  She cooks every day, she has gotten rid of all of the junk food in her home, and has inspired her entire family to eat better.  She has gotten so excited about her improvements, she has posted her new menus (with pictures) online.  The class wrote her letters of encouragement to her and they were beautiful. Some of them that almost made me cry.  So if you can think of someone that has made a big improvement (health related or not), write them a letter.  You’ll be doing something wonderful for them!

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Spanish Marcona Almonds

Posted by Jennifer (the RD) on May 13, 2013

My parents just returned from a trip to Spain and brought back some Spanish almonds.  They are really yummy.  They are much fatter than the ones grown here in California.  They’re a little sweeter in taste and have a softer texture also.  They can be eaten right out of the bag or also toasted in the oven with different spices or even rosemary and olive oil.  I am going to try out some recipes that I can use so I could use the nuts as a salad topper.  Although they are imported, they are available pretty widely.  I saw them at Fresh and Easy and my mom even saw them at Costco.  Give them a try!  🙂

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Edamame Spread

Posted by Jennifer (the RD) on May 8, 2013

I posted a recipe for edamame hummus a little while ago, but I like this spread better.  🙂


  • 1 cup cooked, shelled edamame
  • 2 tsp. olive oil
  • 2 TB water
  • 1 TB of your favorite non salt seasoning (I used “Arizona Dreaming” by Penzeys spices)
  • 1/4 tsp. garlic salt

Blend all ingredients in a cuisinart or blender until it resembles the consistency of guacamole. If it is too dense, add a little more water. Serve with your favorite crackers or tortilla chips.  It is pictured above on a flaxseed chip.

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Ground vs. Whole Flaxseeds

Posted by Jennifer (the RD) on May 5th, 2013

Flaxseeds are sold in 2 versions, whole and ground.  So which one should you buy?  Actually, the nutritional content does not vary at all.  However, there are 2 things to consider:

  1. Whole flaxseeds are harder to chew and may pass through your digestive system without ever being digested
  2. Ground flaxseeds will lose their freshness much sooner

What do I do?  I actually buy them whole, store them in the freezer, and grind up what I need in my Magic Bullet or coffee grinder.

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POPCORNERS Popcorn Chips


Posted by Jennifer (the RD) on April 30, 2013


My mom actually came across these popcorn chips that are awesome.  I have found them at Fresh and Easy and some Ralph’s.  They’re really tasty and crispy…same appeal as popcorn but in a chip form.  My favorite is jalapeno.  They are not quite low fat, but much better than potato chips.  Give them a try!  🙂

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Chicken Arrabiata Pasta

Posted by Jennifer (the RD) on April 24, 2013

I usually make this when I am running short on time.


  • 1 lb boneless, skinless chicken breast, diced into 1 inch pieces
  • 2 tsp.  plus 1 TB olive oil
  • 1 jar Fresh and Easy Arrabiata pasta sauce
  • 3 cups  veggies (I used onions, zucchini, red bell pepper, asparagus, and carrots)
  • 1 package bowtie pasta, cooked according to package directions1/2 tsp. garlic salt
  • 1/8 tsp. fresh ground pepper

-Cook the chicken over medium meat in a medium saucepan until no pink areas are visible

-Add the Arrabiata sauce and simmer on low to medium heat for 30 minutes.  Go to the next step while the chicken is simmering.

-In a medium  pan, sautee veggies  over medium heat in aproximately 2-3 tsp. of olive oil, 1/2 tsp. garlic  salt and 1/8 tsp. pepper for approximately 10 minutes or until barely tender

-Cook pasta according to package directions.  When the pasta is done, drain and add back to the original pot.  Add the veggies and combine thoroughly.

-Top each 1 cup serving of the pasta with aproximately 1/2 cup of the chicken arrabiata sauce.  Enjoy.

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