I’m Totally Loving This… 5.23

Yeah. I’m obsessed.

5thingsfriday

1.  All things Chamisal.  Jaime and I are trying to pace ourselves, but we have almost gone through our entire wine club stash from the pick-up party at the beginning of the month.  One bottle of the Estate Chardonnay and one bottle of Estate Pinot left, plus the extra Quest 8N Pinot Noir we snagged that was just too good to pass up.

2.  Dual Metal Jewelry.  I used to be all about keeping it to one metal at a time.  Only gold, or only silver – no mixing aloud.  Well, throw that all out the window.  I am obsessed with this look.  Bring on the gold AND silver together.  So fresh.

3.  Bumble and Bumble Spray De Mode.  I have always admired the girls with the beautiful cascading curls, but I was never able to achieve the look for longer than half an hour.  Pretty much as soon as I walk out the door my hair goes flat.  Well, no longer!  I give my blow dried hair a quick spray before styling with my flat-iron, and I am good to go from 8 to 5.  This stuff is seriously magic.

4.  Crate&Barrel Cafeware Mugs.  These are by far the most perfectly sized coffee mug.  Big enough to get a decent jolt of caffeine from my morning brew, but not so big that you feel like you drinking from a soup bowl.  Lovin’ it.

5.  SoniCare Diamond Clean.  I have always been an electric toothbrush kind of girl, but I recently switched over to SoniCare and my teeth have never felt cleaner.  The timer helps me focus on all my teeth {plus the backs}, and I swear, they look whiter too, even without white strips!

Have a Great Weekend!

Weekly Round-Up

Here’s a look back at last week…

Beat the Heat

H.O.L.Y. smokes it was hot.  Here on the central coast we are known for our year-long sunny and 75 weather, but Mother Nature decided to mix things up and send us a scorcher.  We were in the upper 90’s and 100’s.  Very few people have air conditioners, so needless to say, the beaches were packed.  Jaime and I decided to beat the heat by heading out past Lopez Lake to Big Falls.

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Hello perfect swimming hole.

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We brought lunch, and other necessities…

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Caught a one-eyed salamander. {not my arm…}

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Saw Bambi.

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Can I just gush?  I love where I live.

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The Moves

The heat definitely put a damper on my workouts, which really shouldn’t be an excuse.  I did get up early to run a couple of times this past week, but lifting got left behind… oops.  Two 4 milers and a 6 miler.  That’s it.  That’s all she wrote.  Better than nothin’ I suppose.

Here’s the plan for next week:

+ Monday :: 3 mi + arms
+ Tuesday :: 4 mi + abs
+ Wednesday :: 4 mi
+ Thursday :: Legs
+ Friday :: Rest
+ Saturday :: 7 mi + abs
+ Sunday :: 3 mi + arms

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Giving Back

This Saturday was the Coastal Tri-Counties Dietetic Association’s Spring Fling event.  This year’s theme was,“Giving Back to the Community,” spotlighting food insecurity.  I think it’s important to share the work of dietitian’s at the local level, especially in light of the Mother Jones controversy.  [Check out this article for some good insight – more on all this later.  I have lots of opinions.]

Our featured guest was Dave Schmit, former “Chef to the Stars.”  Chef Dave is dedicated to serving meals utilizing rescued food for the patrons of the Maxine Lewis Homeless Shelter.  Dave presented a lecture on his service to the homeless shelter, as well as provided a cooking demonstration with take home recipes.

I think the most important take home message was that the homeless are not starving; they are malnourished, and still need healthful food.  The needy don’t need our leftover boxes of ridiculously salt-filled mac and cheese {although all donations are appreciated}; we need to feed our homeless wholesome, nutritious foods that will help them feel and think better. 

As a clinical dietitian serving many homeless here in San Luis, this really struck a note.  If we took a look at the lab values of the homeless population, most likely they would be prescribed some sort of therapeutic diet for chronic conditions.

Chef Dave is an excellent model of nutrition for the homeless in our community, making use of 200-300 lbs. donated produce, and about 20-40 lbs. of meat to prepare balanced, nutritious meals!

If you’re here in the San Luis Obispo area, learn more here on how you can volunteer and get involved serving your community.

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FODMAPs Update

This past weekend, I competed my Fructose and Special Case Fruits {containing fructose and sorbitol} challenge.  Let’s just say, it was fun or pretty.  My belly was about the size of a basketball for the majority of the weekend – so bubbly, crampy, and bloated.  I definitely do not tolerate dried fruit, as well as mango and HFCS.  I think I could possibly handle small amounts of raspberries, apples and pears – just as long as I don’t go and have the whole piece of fruit for a snack or part of my meal.  I may revisit this challenge once again more methodically – one fruit at a time while eliminating things I just know don’t sit well with my tummy.

I am back on the strict Low FODMAPs for the next three days, and then I challenge Fructans – wheat, garlic, onions; and Fructan/Polyols – brussels sprouts, cabbage, broccoli, snow peas.   My plan is to extend this challenge to be more methodical the first time around.  Instead of a two day free-for-all, I’m going to spread things out over 4 days like this:

Day 1 :: Wheat
Day 2 :: Garlic
Day 3 :: Onions
Day 4 :: Fructan/Polyols

I’ll keep you updated!

 Have a Great Week!

Moves. Menus. FODMAP update. And other business.

Happy Monday!  Hope you all had a wonderful weekend!  I was little under the weather {allergies/sinus infection?}, but that made for a fairly productive couple of days for blog updates.

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New Things On the Blog!

First off, I created a new Facebook page!  I decided it was time this site got its own little corner of the social media giant instead of tagging along on my personal page.

Stephanie RDN facebook

Next up, I’ve joined the fabulous ladies at Recipe ReDux.  It’s a recipe challenge site created by RD’s to improve or create healthy, delicious tasting dishes.  Each month we are assigned a theme or special ingredient for recipe development inspiration.  I’m so excited to take part!  Keep an eye out May 22nd for what I’ve conjured up!

Recipe ReDux

Lastly, you can check out some of my favorite recipes on Healthy Aperture– another site founded and moderated by RD’s.  Think of Healthy Aperture as an image-based recipe box filled with nutritious recipes developed by Registered Dietitians and the like.

my healthy aperture gallery

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FODMAPs

After spending two weeks removing all FODMAPs out of my diet {and feeling great!}, I have now progressed into the Challenge Phase of my FODMAP Elimination Diet.  Yesterday was my “Lactose Cautious Challenge.”  I had a little cream cheese on my morning toast and cream in my coffee, goat cheese on my polenta pizza {recipe coming soon!}, and a cup of vanilla froyo – for science, of course!  No GI problems!  Not that I really expected any issues anyways…

Today I throw caution to the wind and go full-out lactose heavy.  As I write this, I am sipping on a glass of fat-free milk {something I never do…}.  I’m also thinking Greek yogurt, cottage cheese, and ice cream {once again, for science!} will be on the menu.

The difficult part about the Challenge Phase is making sure you consume only lactose and no other FODMAPs.  For example, I need to choose yogurt that doesn’t contain honey, HFCS, inulin, fruit juice concentrate, or any other FODMAP.

Tomorrow I go back to strict elimination for 3 more days before I methodically repeat the process with fructose, fructans, polyols, and galactans.  Wish me luck!

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Moves

Week 3 Run on the Sly Half Marathon Training:

Monday :: 3 mi Legs + Abs
Tuesday :: 4 mi + Arms
Wednesday :: 4 mi + Legs + Abs
Thursday :: Shoulders + Tri’s
Friday ::  Rest!
Saturday :: 6 mi + Legs
Sunday :: 3 mi

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Menu

I’m thinking something along the lines of these recipes, which coincidentally are all brought to you by the Healthy Aperture recipe gallery!

+ Ginger-Soy Glazed Salmon
+ Rice “Krispy” Popcorn Chicken
+ Berry Chicken Salad {+ apples, pears and dried fruit for my Fructose Challenge}

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That’s all folks!

Have a great week!

Workout Round-Up + Menu Planning

Happy Cinco de Mayo!  I love starting my week off with a celebration!

And hello, it’s May!? Can you believe it?  I swear Christmas was just yesterday…  I’m not complaining though – I will take sundresses and two-pieces over wool coats and boots any day of the year {maybe that’s why I love California so much}.

Living in a college town there are plenty of Cinco de Mayo parties going on tonight.  What can I say, Cal Poly likes to get down with a margarita, or two… Let’s take a look back in the archives and find you a dish to bring to your fiesta:

Mexican Inspired Meals

Chile Chicken Tacos + Cabbage Lime Salsa

healthy recipe chile chicken tacos

Tortilla Soup

Tortilla Soup

Chunky Carrot Guacamole

Carrot Guacamole

All to die for!

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Moving on!

Let’s take a look at this coming week’s moves and meals.

Moves

Monday :: Yoga + full body lift
Tuesday :: 3 mi + leg day lift
Wednesday :: 3 mi + upper body lift
Thursday :: lower body lift
Friday :: Rest
Saturday :: 5 mi run
Sunday :: 3 mi

Meals

+ Grilled Polenta Pizza {with a FODMAP friendly twist}
+ Chicken and Vermicelli Confetti Salad
+ Slow Cooked Thai Pork with Red Peppers

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I just nabbed Jaime’s mini Crock-Pot from storage this weekend, so expect to see more slow-cooker recipes in the upcoming weeks!  YAY!

Speaking of food, my Low FODMAP diet is going fantastic so far! It’s been much easier to follow than I had expected, and in general, I’m eating much more clean.  It’s so nice to see my bloated tummy flatten out, and most of the unpleasant side-effects have dwindled down to an acceptable amount.  My running has also improved!  I’m not getting horrible side stitches mid-run or that awful cramping post-run.

Another unexpected bonus that I have noticed this past week is that I am thinking so much more clear!  I don’t forget what I am saying mid-conversation, word-finding issues have improved, and I’m not getting mentally burned-out by the end of the day.  I’ll take it!

I have one more week of the strict elimination diet, then I will be adding lactose back.  I’ll keep you updated!

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ALSO!  If you haven’t done so already,

remember to update your RSS feeds and bookmarks to the new URL: StephanieRDN.com!

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HAPPY CINCO DE MAYO!

 

What I Ate Wednesday {Dietitian Edition!}

Since I started this blog 3+ years ago, I have never done a “What I Ate Wednesday” post.  Shocking, isn’t it? I figure people might want to see what a Dietitian eats on an average day.

So without further ado, here’s what I ate!

My mornings always start with one {or two} big cups of coffee with cream and sugar. Yes, REAL half and half and REAL sugar. None of that fake shizz for this girl. Give me creamy, sweet delicious coffee or give me death {or at least that’s what it feels like, ha!}.

Coffee and Makeup

I also try to drink at least 1/2 a Nalgene (1/2 L) in the morning too.

Before I head out the door I mix up a smoothie. They are always 1/2 spinach and 1/2 some mixture of frozen fruit {blueberries, pineapple, mango, blackberries, peaches, and bananas are what are in my freezer presently} and a scoop of protein powder. NOM. This one here is of the pineapple-mango-strawberry variety.

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Once I get to the hospital, I sometimes have another cup of coffee {the RDs just got a Keurig!} while I’m screening patients and organizing my day – today I forgot my mug, so no extra cup. My morning zooms by and then all of the sudden it’s time for lunch. Today we had a special menu for Earth Day! Seriously, my hospital has the BEST food!

Earth Day Menu

#SpoiledDietitian

Bacon, Potato Kale, Tomato, Fried Egg

HR was also handing out plants and herbs this morning in honor of Earth Day. I picked out a succulent, mostly because I am terrible at remembering to water plants. Today also kicked off the start of CSA deliveries for Sierra Vista employees from Talley Farms. I haven’t joined up yet, but am seriously considering splitting a box with one of the other RDs.

After work, I popped a couple of my Blueberry Muffin Energy Bites that I whipped up last night.

blueberry muffin energy bites

And while I was at it, I took an #OOTD pic while chowing down.

OOTD banana republic
+ Draped V-Neck Pullover Sweater – Banana Republic
+ Leopard Print Pencil Skirt – Anne Taylor
+ Studded Black Flats – Michael Kors {older from Nordstroms}

After getting a nice workout in, Jaime and I headed to our favorite quick takeout joint, Tiki Hut, for rice bowls. I had a Caribbean Chicken brown rice bowl with broccoli, snow peas, and carrots. And a healthy glass of Edna Valley Pinot on the side. Duh.

Tiki Hut and Wine

And last but not least, I satisfied my sweet tooth by a slice of No Bake Carrot Cake Cream Cheese Bars. Helllooooo! So, so good!

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So there you have it! A {food} day in the life of an RD. Perhaps not everyone’s idea of “perfect” eating {bacon and cream! gasp!}, but hardly anything to scoff at. Full of fiber, color, and variety. And most definitely {if not most importantly} satisfying. I love good food, and I love sharing my love with you! Hope you enjoyed!

Eat Well!

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The WIAW Dietitian Tag! #WIAWRD

This blog post is a part of a ‘dietitian tag’ to see what other registered dietitians from around the world really eat!

To carry on this tag all you need to do is:

1) Copy and paste this orange section (marked within the ******) to the bottom of your WIAW blog post.

2) Tweet/Facebook the link using the hashtag #WIAWRD (What I Ate Wednesday Registered Dietitian).

3) Add your blog post link below.

4) ‘Tag’ 2-3 other dietitians to carry on the tag via email! – I tag

Carlene {Healthfully Ever After}

Danielle {Healthy Vittles and Bits}

Kristen {Swanky Dietitian}

What I Ate Wednesday – Dietitians

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Work-Out Wrap Up {4.14 – 4.20} + Menu Planning + Easter Weekend

Happy {day after} Easter!

Hope you aren’t feeling like you need to check yourself into a Chocolate detox center.

Chocolate kid

I did not partake in any chocolate, but I did slack off as the week progressed.   Going back and reflecting over my mistakes – letting myself get too hungry, staying late at work, allowing boredom to creep in, and the big one- procrastination – I see what I can fix, and that’s motivating!  So here’s what’s going to change this week:

  • Mix up the morning lift routine.  HIIT workouts are great, but get repetitive day after day.  I’ve also just been doing the workout of the day posted on BodyRock.tv instead of spot focusing on certain muscle groups.  I’d like to get a bit more specific.
  • Food prep.  I need to make sure I have a healthy light snack for when I get off work {I’m thinking something along the lines of these little energy bites}.  I am ravenous after I get off work and sometimes make the mistake of eating too much, which then messes up my scheduled cardio. I hate running on full stomach, but need to have a little energy in my tank too.  I also want to start prepping some other items for dinner just to make it that much easier to whip up meals.
  • STOP the procrastination.  This ties in to the snack/food prep modification.  If I have a light snacks, I won’t feel like I need to chill out and digest, which in turn will prevent me from siting down at the computer and getting sucked in.

Seems like a manageable goal list to me!

On to this past week’s {puny} workouts.  BTW, another change: Instead of posting the move-by-move breakdown of each of my workouts, from now on you can find what I did simply by clicking the link. Easy enough, right?

Monday :: HIIT {arms & abs} + Yoga {75mins} + 6 mi run
Tuesday ::  HIIT {full body} + 60 min cycle
Wednesday :: HIIT {full body}
Thursday :: HIIT {chest & back}

Andddd then I fell off the face of the Earth.  Oops.  It started with a pinch in the hip Wednesday {from what I think was inadequate stretching}, so I decided to take a rest day from running, and then my slacking snowballed.

Here’s the plan for next week:
Weekly Workout

On the Menu for Next Week:
+ Goat Cheese Stuffed Turkey Burgers with Soy Apricot Glaze
+ Roasted Lamb and Lemon Rosemary Potatoes
+ Ancho Chicken Tacos
+ No-Bake Carrot Cake Creams Cheese Bars {a girl’s gotta have her dessert!}
+ Blueberry Muffin Energy Bites {for snacks}

Some repeaters in there since I never got around to them last week… I’m loosening up my menu slightly.  We decided it’s easier to have a 3 recipes and ingredients on hand for the time being. Still better than eating out every night.
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Besides working out, here are some scenes from last week’s meals + fun.

Asparagus and onion

Shrimp and Asparagus Risotto.

Shrimp Asparagus Risotto

Broccolini Tomatoes Mozzarella

Heirloom Tomatoes

Cauliflower Bake.

Cauliflower Cheese Casserole

Jaime surprised me with a trip out to Chamisal Vineyards on Thursday night {which is where we first met} for our 6 month anniversary. Yes, we are that cheesy couple, and I love it! We joined the Wine Club and enjoyed a bottle of Califa Pinot on their amazing back patio.

Stephanie and Jaime

Chamisal

We then headed to Arroyo Grande to try out the new hot restaurant in town, Ember. The menu was incredible! We started with the Wood Fired Squid with cannelloni beans, aioli, and toasted bread crumbs. Jaime got the Ribeye Steak with brasero roasted potatoes, garlic confit, and avocado chimichurri. I tried the Pollo al Mattone {aka chicken roasted under a brick} with grilled polenta and farmer’s market seasonal vegetables. We topped the night off with Chocolate and Strawberry Macaroons with milk chocolate chantilly. Plus many more glasses of local wines. Amazing.

Ember Restaurant

We finished off the weekend with Easter celebrations. Out first stop was the Mission, followed by an amazing brunch at Luna Red {Jaime got the Fried Chicken and Quinoa Waffles and I decided on the Luna Red Custard French Toast}, champagne tasting at Cuvee, a couple hours of beach bumming in Avila, then Easter dinner at Jaime’s mom’s house, topped off with a delightful sunset walk around Terrace Hill Open Space. Perfection!

Luna Red Brunch

 

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Whew! That was one hell of a post!  Maybe another goal for next week will be to break these bad boys up into smaller, easier digestible bits.  In the meantime…

Rock On!

 

Work-Out Wrap Up + Menu Planning {4.7 – 4.12}

Yo, yo, yo! How’d your week go? I do have to say, mine was incredibly productive in terms of checking things off the ole’ to do list – Sat in line at the DMV for my car title, got my car insurance all squared away, mailed off 100 cookies {not even kidding} to my grandma for her 88th birthday, had a successful fundraiser, and got in some kick butt workouts.  I’m already seeing some changes in my body!

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Yep.

So without further ado, here’s my workouts for the week:

Monday :: {40 sec on // 10 sec rest :: burpees in between rounds}
1. In & Out, Ski Abs, Push Up Jacks
2. Tuck Jumps x 8 & Squat Jumps x 8
3. Tricep Push Ups & Knee Touch – L&R Alternate
4. Push Up & Knee To Elbow – L&R Alternate
5. Cross Over Bike Abs
6. Monkey Push Up & 1/2 Burpee & Turn Jump
7. Oblique Donkey Kicks
8. Switch Lunge & Toe Touch
Cardio :: 4 mi run

Tuesday :: {50 sec on // 10 sec rest} x 3
1. Kettle Bell Swings – 12#
2. 5 Jump Squats & 5 Pulse Squats
3. Wood Chops – 5 x Left & 5 x Right – 12#
4. Front Lunge & Abs Twists – 12#
Cardio :: 60 min cycle

Wednesday :: {8 reps x 8 sets} ** LOVED this set
1. Bicep Curl – 12#
2. Flys – 12#
3. Squat & Press – 12#
4. Straight-Arm Lift – 12#
5. Tricep Dips
6. V Knee Tucks
7. Elevated Push Ups
8. Bent Over Row – 12#
Cardio :: 5 mi run + 1 hr 15 min Yoga

Thursday :: {50 sec on // 10 sec rest} x 2
1. Surfer Jumps & Tuck Jump Push-Up
2. Dive Bombers
3. Woodchopper + 2 Push-Ups – 12#
4. Bent Over Row & Two Squat & Presses – 12#
5. Bunny Hops – 10 Center, L & R
6. Lateral jump + 2 Push-ups
Cardio :: Hike

Friday :: {50 sec on // 10 sec rest} x 2
1. Squat & Press – 12#
2. Walk-Out Plank Push-Ups
3. Jump Lunge x 2 + Burpee
4. Deadlift + Row + Bicep Curl – 12#
5. Mountain Climbers x 4 + Push-Up

Saturday :: Rest {worked a 9+ hr day!}

Sunday :: {40 sec on // 10 sec rest :: burpees inbetween rounds}
1. Elevated 1 Leg Push Ups – L&R Alternate
2. Straight Arms Lifts & Clean & Press & Squat & Press – 12#
3. Plank Cross Knees to Elbow
4. Side Oblique Plank Top Leg Lift & Elbow Knee Tuck – Left Side
5. Side Oblique PlankTop Leg Lift & Elbow Knee Tuck – Right Side
6. Scissor C Sit Abs – L&R Alternate
7. Straight Leg Crunch & Tuck Jump & Switch Lunge Toe Touch – L&R Alternate
8. Reverse Crunches
9. Plank High, Low Push Up
Cardio :: 3 mi run

AND of course, my plank-a-day!  Who still working on their ABS this April? Half way there!

Here’s what I have planned for the rest of the week:

Workout 4.14 4.20

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Besides making a workout plan, I also want to get better at planning my dinner meals.  Not only will creating a weekly menu help to save a little $$$ {I’m saving up for a vacay back to WA!}, but it’ll also to take out the guess work after long days at the hospital.  If I have a plan, I stick to it.

Monday :: Shrimp and Asparagus Risotto
Tuesday :: Out to eat {Bon Temps}
Wednesday :: Apricot Glazed Turkey Burgers Stuffed with Goat Cheese + grilled squash
Thursday :: Cheesy Cauliflower Bake + whole roasted tomatoes and broccolini
Friday :: Out to eat {Ember – So excited to try this new restaurant!}
Saturday ::  Roasted Marinated Lamb with Lemon and Rosemary Potatoes + roasted asparagus
Sunday :: Easter Dinner with Jaime’s Mom

Yum! My mouth is already watering.

Make It Count!