Banana Smoothie

I’m alive! I have been a horrible horrible blogger, I know. I hope everyone had a wonderful Mother’s Day! I sure did. Life has been so incredibly busy. Can’t complain though…it’s nice to have fun plans lined up on the weekend. We had some friends come in town for a visit, which was their first time in New Orleans. It’s always fun to experience the tourist side of things, which includes all of the exciting bars restaurants ;) . One would think that with me being a blogger and all, I would actually take pictures of my food. Nope. I’m too busy eating it. I promise to get better.

With two cousins getting married within the next two months, I’ve also been busy with showers and such. One wedding is at the end of May (which is the one that I’m a bridesmaid), and the other is at the end of June. That cousin asked if Isaac could be the ring bearer. I am so excited! This will be the first time he’s done this.

And in my free time, well, I’ve been into reading lately. Can you blame me?

In all this busy time, I haven’t had time to try many new recipes. I did, however, want to share a recipe for a fun treat of mine-a smoothie! Only recently has Isaac shown interest in it and ask me to make him one and to drink some of mine. I’m not a fan of plain milk, so it’s a great way to up calcium for nonmilk drinkers without dumping in  sugar.

Banana Smoothie

Ingredients:

4 oz soymilk

½ cup lowfat yogurt (I used strawberry)

1 frozen banana

1 Tbsp wheat germ

~3 ice cubes

First, let’s talk about the ingredients a little bit. You can really use any type of milk. I make mine with soy because I’m lactose intolerant. Isaac can’t taste the difference.

I use frozen bananas instead of fresh bananas for the recipe so that they can serve as ice. Also, it’s a great way to reduce waste…peel and then toss your overripe bananas in the freezer for later use!

Next, what is wheat germ? It’s the part of the wheat kernel that’s responsible for germinating into a plant. In refined grains (such as white bread), the germ along with many other healthy parts of the wheat kernel are stripped away. Wheat germ is a very concentrated source of several  nutrients such as vitamin E, folate, magnesium, and zinc. It also contains polyunsaturated fats and protein.

Now, on to the directions. Add all the ingredients together in a blender and process until smooth. That’s all :) You may add more ice cubes if needed.

 

There are so many ingredients that you can play around with in this recipe. Add berries or try different flavors of yogurt. Either way, it’s healthier than buying a smoothie at a local store that may be loaded with sugar (or turbinado to sound fancier :P ).

Enjoy!

Do you like smoothies? What do you like to add in your smoothies?

Have a great week!

 

Selene

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Happy Earth Day! + No-Bake Energy Balls

I don’t think today could be any more beautiful outside! Too bad I spent the majority of it in a sneezing fit thanks to my allergies. However, I recuperated enough to go outside with Isaac for the second half of the day.

In honor of Earth Day, I wanted to update ya’ll on our garden. Just a couple of posts ago, I blogged about starting the new garden beds. It’s amazing how quickly everything is growing! In particular, the bed with yellow squash is overflowing with large leaves!

And the beginning of a baby squash…

That’s the only actual veggie/fruit growth I’ve had so far. Although, I have tiny flowers on my watermelon plant and white flowers starting to grow on my bell pepper plants.

 

And my herbs are growing wonderfully as well. I’m determined to perfect a pesto recipe, so I’m sure I’ll strip the basil soon :)

So after doing some work in the backyard today, I decided to try a new snack recipe. My coworker had made these from a recipe she saw on Pinterest. She brought some to work, and I was in love! They are so easy to  make and are bake free! That’s great for me because well, I’m not the best baker :P .

 

No-Bake Energy Balls

Adapted from Smashed Peas and Carrots

Ingredients:

1 cup oatmeal

½ cup almond butter

1/3 cup honey

1 cup coconut flakes

½ cup ground flaxseed

½ cup mini chocolate chips

1 tsp vanilla

First off, I could not find ground flaxseed. I use regular and tried to grind them with my food processor. Not sure how well it worked, but they tasted fine anyway.

Mix everything into a medium bowl until evenly combined. Place in refrigerator and chill for 30-45 minutes. Once chilled, remove and form into balls. Enjoy! Told you it was easy :) .

While I thought they were absolutely amazing, they were (dare I say)…a little on the sweet side for me. I used sweetened coconut flakes on accident, so the next time I make these I will use unsweetened. Also, I would have loved to use dark chocolate chips, but the store was out of those :( .

A couple of tips:

-I couldn’t exactly roll mine into balls after waiting 30 minutes. They were a bit too wet, so I added some more oats (unmeasured). I put them back in the refrigerator for 15 more minutes (note the range mentioned above), and they were better after that.

-These can be stored in the refrigerator for up to a week in an airtight container.

This recipe is easily adaptable. Feel free to substitute different ingredients but be sure to incorporate a good ratio of wet and dry ingredients. Depending on what ingredients you use, these balls have the potential to be packed with fiber as well as energy :) . All three of us enjoyed these!

How was your weekend? Do you like to bake?

Hope everyone has a great Monday!

Selene

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Sweet Potato Pecan Pancakes

Hi everyone! I’m back…I have been such an awful blogger lately! The last  few weeks have been very busy. For Easter, we went on a camping trip to Perdido Key in Florida. It was our first time camping, and Isaac’s first real time at the beach. The weather was so nice, and we had a blast. We also did a lot of hiking in the sand (which is harder than you think!).

This weekend was my cousin’s bridal shower. I’m the maid of honor, so I’ve been very busy planning. We had a great turn out, and my cousin loved it! We had a nice spread of foods which included chicken salad sandwiches, meatballs, a fruit tray, spinach dip, pepper jelly and cream cheese with crackers, and seafood salad. We had a nice fruit spritzer along with water and tea. The highlight was the gorgeous cake!! I have a friend that started a little business making cakes from home, and she really outdid herself with this one. She also surprised us with matching cake pops-one for each bridesmaid and one for the bride.



So today was the first day back to normalcy. I was on call this weekend and got really lucky that I didn’t have to go in today. Instead, I spent the morning trying out a new pancake recipe. Hubby wasn’t crazy about the pecans, but liked the flavor of the pancakes. Isaac and I both enjoyed them as is :) .

Sweet Potato Pecan Pancakes

Adapted from All Recipes: Louisiana Sweet Potato Pancakes

Ingredients:

12 oz. sweet potatoes (~1 large)

1 ½ cups whole wheat flour

3 ½ tsp baking powder

½ tsp salt

½ tsp ground nutmeg

½ tsp ground cinnamon

1 ½  Tbsp brown sugar

2 Tbsp finely chopped pecans

2 eggs, beaten

1 ½ cups milk

¼ cup butter, melted

First, you’ll need to cook the sweet potatoes. Dice and place them in a medium saucepan of boiling water. Cook until tender but firm, then drain and place in cold water to loosen skin. Drain, then remove skins, and mash.

While the potatoes are cooking, you can get started gathering the other ingredients. In a medium bowl, sift together the flour, baking powder, salt, nutmeg, and cinnamon, and brown sugar. Add the pecans to the dry mixture. In another bowl, mix together the eggs, milk, butter, and sweet potatoes.

Add the wet mixture to the dry mixture and stir well to form a batter. Preheat a lightly greased griddle over medium high heat. Drop the batter  by ~¼ cup at a time and cook until golden brown. Flip once when the surface begins to bubble.

Enjoy! We added syrup, and they were delicious!

Hope everyone had a great weekend!

 

Selene

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New Garden!

I hope everyone is having a great week so far…I’m so glad that tomorrow’s Friday! I have a lot of exciting things coming up including my cousin’s bridal shower (I’m the maid-well, matron-of honor), and we’re going camping Easter weekend as well! Although not as exciting, I had a very productive weekend this past week. We’ve been wanting to spruce up our backyard with flowers and a new flower bed…and I finally got my veggies!

First, I started by doing a couple of herbs in a pot. My rosemary and oregano are are still thriving in the ground where hubby planted them so I kept them there. I planted basil, thyme, and chives.

Last year my basil did really well, so I’m determined to work on a good pesto recipe :) . Thyme is a favorite of mine, and this is my first time growing chives.

I did a lot of gardening by myself-especially making another bed for my new hibiscus plants. Talk about a workout! But everything looks so great.

I planted a slew of veggies (and fruits!) in three different beds. Here’s a list of my loot:

Bed #1: yellow squash, zucchini, okra

Bed #2: red and green bell peppers, green beans (seeds)

Bed #3:  eggplant, corn, tomato, watermelon

Many of these plants are new to me, so I really have to up my farming skills :) haha. I really slacked off last season so I’m ready to work now!

And while I was doing my gardening, I decided to turn my compost…look what I found!

Worms! As I’m learning more and more about composting, I found out that worms are a good thing :) They help to break down the materials added to the compost. I have quite a few wiggling around in there.

So wish me luck this gardening season! As always, I’ll be keeping ya’ll updated.

Do you have a veggie or herb garden this year? If so, what are you growing?

 

Selene

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Spinach Feta Turkey Burgers

Ok, in one of my latest posts I shared my menu plan for the week and mentioned these burgers. Many people have asked about them, and they were so absolutely amazing that I have to share. They were popular in our house, and I was very upset when I packed one for lunch the next day only to leave my lunch kit in the refrigerator leaving me to choose from the hospital cafeteria. I was very very disappointed. We’re having them again this week :) .

Turkey Feta Burgers

Adapted from Wholesome RD and Eat, Live, Run

Ingredients:

1 lb lean ground turkey

1 egg, slightly beaten

4-5 oz fresh spinach, finely chopped

¾ cup feta cheese, crumbled

1 ½ Tbsp minced garlic

1 tsp salt

¼ tsp black pepper

First, mix together all your ingredients in a large bowl. Form four medium sized patties-I actually made five or sixso that I can have smaller ones for Isaac. Spray a skillet with nonstick cooking spray and turn on medium heat. Once the skillet is heated, add the patties and cook for about 6 minutes per side, or until meat is completed cooked inside. I served on whole wheat buns with avocado a slices of purple onion.

Serve with veggies to complete your plate.

There were absolutely delicious and enjoyed by the whole house! The avocado added a nice creamy texture in place of mayo. The burger had so much flavor that we didn’t add any condiments.

What’s your favorite type of burger?

As always, thanks for reading :) Have a great weekend!

Selene

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Meatless Monday: Crockpot Lentil Chili

Hi everyone! Hope you had a great weekend. I spent the majority of my Sunday picking out new plants for the yard and working on cleaning things up. I got tomato and bell pepper plants (I cheat by using the transplants), but I haven’t planted them yet. My stepmom works at a garden store and will be bringing me some more veggies soon so that I can organize my beds and then plant them. Can’t wait! My bell pepper stock is running low. I even got new gardening gloves, which I clearly broke in.

For Meatless Monday, I tried out a new recipe using lentils. I’ve cooked lentils a couple times before, and they’re so good! They’re in the same family as beans-legumes. Legumes are a great alternative to meats, and are used in abundance in many other countries. They are excellent sources of protein and fiber and also contain iron, zinc, potassium, and folate. Because they are so nutrient dense, The Dietary Guidelines classify them as both veggies and protein and recommend for people to count them as either/or.

Crockpot Lentil Chili

Adapted from Whole Foods Market

Ingredients:

8 cups low sodium vegetable broth

1 lb. dried brown lentils

1 medium yellow onion, chopped

½ cup chopped bell pepper

1 cup chopped fresh mushrooms

2 fresh carrots, chopped

2  16oz cans fire roasted tomatoes

2 Tbsp minced garlic

4 tsp chili powder

¼ tsp black pepper

½ tsp salt

¼ cup chopped cilantro

Rinse and drain lentils. Place in crockpot and add all other ingredients. Stir. Cook on low for 8 hours. Enjoy!

Although they looked a bit dry when I first checked out the finished product, it was definitely still moist! I have a bad habit of under seasoning, but these had a lot of taste. I think the roasted tomatoes played a big role :) . These were so easy to make and definitely a meal I will make again.

Do you plan on making a veggie or herb garden this season? Do you ever cook lentils?

Have a great week!

Selene

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Isaac’s Lunchkit 3/16/12

I’ll admit it…I can work on “getting Isaac’s lunchkit in shape” in regards to making half of lunch fruits and/or veggies. Don’t get me wrong, his lunch is healthy and I tend to pack a fruit but I usually pair it was a starch snack or pack juice and give a snack like string cheese. Veggies are usually only packed when they’re cooked and with leftovers. However, as I was steaming carrots for dinner the other night, I discovered that Isaac likes raw carrots. Idea!

  • Bowtie pasta with pesto – His class celebrated St. Patrick’s day today. Using pesto is a great way to incorporate green into a meal without adding green food coloring. Not to mention, he loves pesto (or “green scetti” as he calls it. haha). As for the bowtie? I like to get different shapes for pasta, just to make it fun for Isaac.
  • Raw carrot sticks – I can tell that he picked on them. I can neither confirm nor deny his tasting them. But I won’t give up! I’ll try again next week.
  • 1% milk

As you can see, I made half of his lunch fruits and vegetables. It is definitely something that I plan on him getting used to during National Nutrition Month.

I hope everyone has a great weekend!!

What is your favorite food to add with pesto? Any weekend plans?

I plan on working in my garden and hopefully starting my vegetable gardens for the season.

 

Selene

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What’s an RD anyway?

Happy Registered Dietitian Day!!! What, you haven’t heard? Probably not. It doesn’t quite have the same ring as “Pi Day”, but yes, today is the day to celebrate the RD profession. That brings me to an important point…What exactly does an RD do all day? Of course, that’ll depend on where that dietitian works.

I think all registered dietitians can agree with me. This is usually what a typical conversation looks like when discussing our profession:

-”What do you do for a living?”
-”I’m a dietitian.”
-”Oh, like a nutritionist?”
-”No. They’re not the same. Registered dietitians have to get their degree, match to an internship, pass the internship, an RD Exam, and keep up with continuing credits.”
-(What they hear: “bla bla bla bla.”) “Oh ok. Well maybe you can help me lose 20 pounds!”

Haha. Truth. In fact, so many people think that I do menu plans or counsel overweight people all day. As a clinical dietitian though, my tasks may not be anything that you think. I decided to take today to discuss what my job entails.

The hospital where I work is a pediatric hospital with a clinic attached. Currently, we’re doing mostly inpatient which means we see the kids that are actually hospitalized. We’re slowly starting to see regular clinic visits as needed. For the inpatient side, I have three units that I’m responsible for: the NICU (Neonatal Intensive Care Unit), the CCU (Cardiac Intensive Care Unit), and a general floor.

NICU

I end up seeing every baby in the NICU. Although most people equate this unit with premature babies, not all of them are premature. Sometimes we get full term babies that have jaundice, feeding problems, or other issues that require a lot of care. Our NICU can have up to 36 babies at one time. Many of them require tube feedings (usually a tube from the nose through the stomach) for a number of reasons: some show signs of aspiration (when foreign material enters the lungs), some have a poor suck because they’re ill or they’re too little, and some may have a condition such as cleft palate or lip. Other babies may need TPN (total parenteral nutrition) or “feeding through the veins.” With TPN, the pharmacy mixes a specific mixture of fat, carbohydrates, and protein to meet calorie needs and is given by IV. This type of nutrition is used when a patient can’t use their their GI tract.

My job in the NICU consists of helping babies gain weight, selecting the correct formula, helping to calculate the nutrients in both TPN and tube feedings to meet the babies’ specific nutrient needs. Many of the babies start on TPN and transition to tube feeds and then to oral feeds. This takes careful calculating to make sure that the baby is getting enough calories, fluid, and protein in the process. Because babies gain weight so quickly, the feeds constantly increase. The extent of education that I do in this unit is usually formula mixing at time of discharge.

CCU

This unit involves people of all ages-premature and term infants, toddlers, teenagers, and even some adults. All of the patients in this unit have had a type of heart surgery due to a congenital defect, and many of this children end up needing more than one surgery. These heart conditions usually cause these children to be underweight because of the increase workload of the heart. After the heart surgery, the patients are intubated (on a machine that breathes for them) and on TPN. Within a couple of days, they may have the tube taken out. This patients will then either go to a regular diet (whether it be formula, breastmilk, or regular food) or they may need a low fat diet or special formula. This will depend on the surgery. If a special diet is needed, it’s my job to educate the family. It’s also my job to once again make recommendations for TPN and tube feeds when needed. One big challenge in this unit is the fluid restriction (a lot of fluid puts strain on the heart). With a limited amount of fluid, it’s very difficult to meet calorie needs.

If the patient leaves on a special formula, I need to help them set the formula up through WIC or through a special vendor or pharmacy. Many times these babies also need higher calories to help them catch up their weight gain. In these cases, I also need to educate the families on formula mixing.

General Floor

This floor can be anything from diabetics, eating disorders, RSV, pneumonia, broken arms, cystic fibrosis, or failure to thrive. I may not see every child on this unit. As you can see from the conditions that are covered, my tasks are varied greatly. I may need to educate a family on formula mixing,  a tube feeding schedule, or a special diet (such as low sodium or high iron). We also have to help coordinate the foods that the kitchen is sending up with any special diet needs, such as food allergies. I actually don’t see the diabetics because another RD does those patients, however those patients require intense menu planning and education.

Outpatient

As I mentioned before, we are slowly starting to see patients in the outpatient clinic. In particular, I do the cystic fibrosis clinic. Cystic Fibrosis is a genetic condition which causes the body to make very thick mucus. This mucus blocks ducts in the airway causes chronic lung infections. From a nutrition standpoint, the mucus also blocks ducts from the pancreas. These ducts release enzymes which help the body break down food. Because of this condition, many of these patients will require pancreatic enzymes to be taken with meals. They are dosed by weight, foods eaten, and level of pancreatic function. My job is to give recommendations to dose these enzymes. These children also need very high calorie needs because of the absorption and lung problems. It’s my job to help the parents do that by menu planning, setting them up with nutritional supplements, and even tube feeding recommendations when needed.

No matter what unit I’m doing, there are a couple of other things that I need to pay attention to. Many people don’t realize that dietitians need to be very familiar with labs and medications as well. We plot weights, heights, and head circumferences on growth charts and make recommendations based on percentiles and patterns. We recommend vitamin and mineral supplementation when needed. We also have to be familiar with medical terminology. We are a part of the care team along with speech and occupational therapists, social workers, psychologists, nurses, doctors, and even pharmacists. My job involves a lot more calculations and a lot less education as you probably think.

I hope this was easy to follow. I feel that the dietetics profession has come a long way and will continue to gain respect and expand in the future. Registered dietitians are THE nutrition experts, and I love what I do :)

Happy RD day to allow of my dietitian followers!!

Selene

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Food Safety in Your Refrigerator

Hi! :) Hope everyone is doing well. The weather here has been crazy-80 degrees one day, 50 the next leaving my allergies to go WILD today. I’m glad I didn’t leave the grocery shopping for tonight because it would not have gotten done.

After I went shopping last week, I decided to organize and clean my refrigerator. In doing so, I had an idea for a blog post. Most people know that cooking is an important aspect of food safety, moreover, storage is another critical control point.

Temperature

Obviously, temperature is crucial. Always make sure that the temperature in your refrigerator is 40°F or below. Some refrigerators nowadays have a thermometer built in. If not, you can keep an appliance thermometer inside. In order to keep the temperature at the safe temperature, you want to make sure that your doors have working seals. Keeping the door open for a long period of time (even cracked) will raise the temperature in the entire refrigerator. Make sure to discuss the important of closing the refrigerator food with your children. The noted “danger zone” for foods is 41 to 139°F. Any foods that are in that zone for over two hours should not be eaten. A refrigerator door that is not properly sealed may raise the temperature above 40 degrees, causing bacteria to grow on your foods.

Another cause for temperature change throughout your refrigerator is storing a large volume of hot food. For example, if you make a large pot of soup and don’t wait to cool it down before placing it in the refrigerator, it may very well increase the temperature throughout the entire space. Instead, place in smaller shallow containers so that it will cool more quickly.

Organization

Other than controlling the temperature of the refrigerator, it’s important to be aware of where foods should go. First, perishable items such as eggs should not be stored in the door. I keep my sauces, jelly, minced garlic, etc. there. The items in the door are most exposed to regular room temperature each time the door is opened.

Next, if storing or defrosting meat in the refrigerator, it should be in a sealed container or wrapped to prevent raw juices to get on the shelf. To be extra careful, I recommend keeping these on the bottom shelf so that they don’t drip on other foods (I have had what I thought were sealed storage bags leak and drip before).

Ready to eat foods should be stored above the meats. I use the second and third shelves.

 

 

 

 

 

 

 

 

 

My refrigerator has two drawers. I keep most of my vegetables in the crisper. I try to wash the fruits that need to stay refrigerated ahead of time and keep them where they’re easily accessible to us and won’t go to waste. Grapes in particular are kept up high so that Isaac doesn’t open up the door and eat them before they’re chopped. I usually use the Fruits & Veggies More Matters website for storage info on each fruit and vegetable. Fruits that don’t need to be refrigerated (such as apples) are stored on my counter in a bowl.

My upper drawer holds my cheese products and lunch meats so that they’re all in the same place and also not in the door.

Food safety is very important to ensure proper health, especially for young children, pregnant women, and those that are ill. Just remember that food storage in your refrigerator is an important part of food safety!

I hope everyone has a great remainder of the week! Tomorrow is my last day of the week. I took Friday off for parent teacher conference at Isaac’s school, which makes me very happy :) . Here’s a peek at dinners that I have planned for the week~

Wednesday (tonight): Spinach Feta Turkey Burgers by Wholesome RD (They were DELICIOUS!)

Thursday: Parmesan baked pork chops, Bowtie pasta with pesto, Roasted tomatoes

Friday: Minestrone

Saturday: Leftover Minestrone

Sunday: Creamed ground beef with toast + side of zucchini

Thank you for reading!

Selene

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National Nutrition Month: Get Your Plate in Shape!

Today marks day one of National Nutrition Month. Although it may not get as much attention as some of the other months out there, it’s becoming a little more well known. Maybe. Well, at least us RDs like to think so :) This year’s theme goes hand in hand with the introduction of MyPlate last June – “Get Your Plate in Shape.”

As I mentioned in my post about MyPlate, I like the concept. It’s such a great visual that we can all relate to. Instead of focusing on labels and numbers, take a step back and simplify. Key message: make half of what you eat fruits and veggies. Yeah, I know it should be at every meal, and I do center my meals around that concept. But I like to think of the overall key message.

It’s a simple concept. But somewhere along the line, portions got larger and larger. Grains got processed and started taking up half the plate, and huge portions of high fat meats took over leaving little room for fruits and veggies. And the milk? That’s been replaced by high sugar drinks like soda, fruit punches, and energy drinks.

While the focus is on the ratio of food groups on your plate/in your diet, this theme also incorporates some of the Dietary Guidelines:

  • Make half your grains whole grains.
  • Choose lean proteins.
  • Choose low fat or fat free dairy products.

I think that all of us can put these concepts into place. During this National Nutrition Month, I challenge everyone to think about what you’re putting on your plate and adjust accordingly. Remember that just like everything else, getting started is the hardest part.

Stay tuned this month for sample plate ideas that fit into the Myplate concept and maybe even some giveaways!

What will be the biggest change you focus on?

For me, it will be my dairy intake. Plain and simple, I don’t get enough.

Thanks for reading and have a good weekend!

Selene

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