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!

 

Weekly Menu + My New Diet

You may have noticed yesterday I posted a gluten-free recipe, something I haven’t done in about a year and half… It wasn’t because I just had some left over gluten-free flour that I needed to use up, or because I was trying to provide a trendy gluten-free recipe to you, my dear reader.  It’s because I am I am going back to gluten-free.  Actually, I’m taking it a little further than just wheat; I am going Low FODMAP.

I was first introduced to the Low FODMAPs diet two years ago during my undergrad while shadowing a fabulous dietitian, Carol Plotkin at On Nutrition in Rochester, NY.  I adopted a handful of the recommendations for a short period of time, and the results were amazing!  No more stomachaches, bloating, gas … and other unpleasant side effects.  Plus, I lost a little weight, got way faster, and felt more energized!

Now I’m not trying to convince you to go Low FODMAP, and let me note – this is not a weight-loss diet – but if you struggle with IBS symptoms, you may give it a try to see if you can find relief too.

So let me give you a brief review on what a FODMAP is…

Fermentable
Oligosaccharide {fructans and galactans}
Disaccharide {lactose}
Monosaccharide {fructose}
And
Polyols {sugar alcohols}

FODMAPs are specific types of carbohydrates that are rapidly fermented in our GI tract.  As the healthy bacteria in our gut digests and consumes FODMAP carbohydrates, they produce gas and draw in water.  For people with IBS, these normal physiological processes are exaggerated resulting in undesirable side effects.

So what are some of the big culprits?

  • Fructans – Artichokes, asparagus, brussel sprouts, broccoli, cabbage, chicory (Inulin), snow peas, onions, garlic, wheat, and rye
  • Galactans – Chickpeas, lentils, kidney beans, and soy products
  • Lactose – Milk, yogurt, ice cream, riccotta, and cottage cheese
  • Fructose – Apples, pears, peaches, mangos, water, coconut, dried fruits, fruit juice, honey, agave, and high fructose corn syrup
  • Polyols – Sugar alcohols, apricots, plums, nectarines, watermelon, cauliflower, and mushrooms

Currently, I am starting with a very strict elimination phase, where I am cutting out all  FODMAPs for two weeks.  I have never done an elimination type diet, and while I do have a pretty good idea what gives me grief {fructans, galactans, and fructose kill me, whereas polyols and lactose I tolerate fairly well, with the exception of sugar alcohols}, I think I will gain an even greater insight into foods I can tolerate and those I just plain can’t.

So here’s what I have planned for this week’s Low FODMAP menu:

+ Pork Chops + Baked Sweet Potatoes + Corn
+ Seared Ahi Tuna + Brown Rice + Mixed Asian Veg
+ Chicken Thai Quinoa Salad {inspired by this recipe}

And workouts for the week:

+ Monday – Chest & Biceps
+ Tuesday – Legs & Abs // 3 mi trails
+ Wednesday – Rest
+ Thursday –  Shoulders & Triceps // 3 mi
+ Friday – Legs & Abs
+ Saturday – 4 mi trails
+ Sunday – 3 mi

I’m upping my running this week after feeling like a slacker since this past weekend’s SLO Marathon.  I may or may not be feeling the racing itch!  Hopefully my new diet will help get me back in good shape for running season!

Happy Tuesday!

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!

iworkoutcat

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!

 

Menus + Spreadsheets + Games! Oh my!

Well, hello there.

Still no word on my background check, but I’m keeping busy.  And thankfully, I have a new project {more on that in second}.

I finished up my trivia game…

Um, of course I started with a question on fiber.

This is the reaction I’m looking for from the employees.

I also compiled all my recipes and completed the two cycle menus.

And all together now!

Oh spreadsheets, how I love you.

I’ve still got work to do on the Employee Incentive Program, and as I mentioned previously, I have a new project to work on as well!  I am to create an event for National Eat Healthy Day {November 7th} for the hospital cafe!  I get to design a heart healthy menu to serve that day, a healthy eating exhibition, some take away recipes, plus whatever else I come up with!  My ideas will be presented to the CEO and others at French.  Ahhh! So cool!!

So with that, I better get crack-a-lackin’.

On the docket:

  • 6 mile run
  • Intern shtuff
  • Avila Farmer’s Market and Concert in the Park

Happy Friday!

Fresh Moz & Basil Pizza Muffins

Heyo!

Comin’ ‘atcha bright and early, so I can squeeze in a run and lift before my Nutrition Care Process Webinar.  Oh yeah, I’m stoked to get down with nutrition diagnostic language and charting.  I know there are some other future RDs out there that like to write a mean PES statement.  It’s okay, don’t be shy.

Yeah! And proud of it, baby!

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On to the topic of today’s post :: PIZZA!

Not too long ago, C-dizzle sent me a picture he found on the internets of pizza in muffin form.

{Uh, genius. Can you say perfect portion control?}

And then that same day I received my Foodie Pen Pal Box from Meagan that contained a box of gluten-free pizza mix!

It was fate!

So I bring you…
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Fresh Moz & Basil Pizza Muffins

{vegetarian}
{gluten-free}

Prep Time: 30 minutes

Cook Time: 16 minutes

Yield: 12 muffins

Ingredients:

  • 1 box pizza crust mix (I used Chebe which had a really good taste!)*
  • 6 oz fresh mozzarella
  • pizza sauce
  • handful of large olives, chopped
  • fresh basil

*You can make this with conventional pizza dough too!

Instructions:

  1. Preheat oven to 450 degrees.
  2. Prepare muffin tin with non-stick spray.
  3. Prepare pizza dough according to package instructions.
  4. Divide dough in half, saving half for the top of the muffins.
  5. Take one half of the dough, and create 12 even balls.  Roll out into a disc like shape and press into the bottom of the muffin tins.
  6. Spoon a teaspoon of pizza sauce onto the crust.
  7. Add desired toppings, such as a quarter of an ounce of mozzarella, and a slice of olive.
  8. Repeat step 5 with the remaining dough.  Pinch the ends of the top and bottom crust together.
  9. Top pizza muffins with more sauce, cheese, olives, and basil, as desired.
  10. Place muffin tin in the oven for 16 minutes, or until cheese turns a golden brown.
  11. Remove from oven and let set 5 minutes before removing pizza muffins.
  12. Enjoy piping hot!

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And now for the instructions via pictures…

Gather up your ingredients, and prepare your pizza crust.

Roll out the crust into discs and place in muffin tin bottom.

Add {inside} toppings.

As you can see I used pre-sliced fresh mozzarella, which I then quartered for my miniature pizza muffins.

Add the top crust and pinch together.

And more toppings!

Pop in the oven and enjoy!

As you can see, my toppings slid a bit to the side during baking. Smaller chopped olives and basil would be my recommendation. But don’t worry, it still tasted awesome!

Pizaaaaa!

Cowabunga Pizza Dudes!