Food Rewards

I know when people think about food rewards they think pizza, chocolate chip cookies, and potato chips. I, however, also believe that reward food can be much simpler and be good for you. Rewarding yourself with good for you food that tastes amazing is a great way to end a day.

I did both today. It was my last day with the family I babysit after school so we picked up great harvest chocolate chip cookies. I had about a half of one and it tasted AMAZING.

Dinner also tasted amazing but it was the other type of reward food. It was good for you, filled with nutrients, and full of flavor food.

I present

4 egg whites, about one half of a sweet potato, spinach, and a wedge of baby bell light cheese.


Frittata style I quickly cooked the sweet tatos in a little olive oil and then added the egg white.  I let it cook until the bottom was set.  Sprinkled spinach and cheese on the top and baked in the oven at 250 for 5 or so minutes.

and that my friends is on amazing reward.

Dark Greens, Whole Grains, and Legumes

First off!  I did very well on my biochem test!  YEH!  I'm doing the happy girl dance.
Breakfast my friends was one of my favorites

about 1/3 of a banana and a 3/4 cup of kashi go lean
Note:  I LOVE kashi go lean!  First I was a kashi go lean crunch girl and then I switched and I like Kashi go lean even better.  It's the slight sweetness with the whole grains that I LOVE!


SECOND!  We started studying coenzymes - aka vitamins!  How cool is that.  I love this stuff.  It's very relevant for my future!

What I learned today- Did you know that vitamins are needed in our body so our enzymes can work.  The different vitamins bind with different enzymes and work thought out our body to help us get work done.  This is the best way I can explain things without getting overly scientific.

As we went over all of the different vitamins my professor stopped us at one point (his wife is an RD) and pointed out that almost all of the vitamins had one thing in common.  They can be found in dark green leafy vegetables, whole grains, and legumes.

While at the gym I planned my lunch from this inspiration.  I present

Spinach, legumes, and pasta (basically leftovers from dinner the other night on a salad).  I'm not a dressing girl but I am a lover of salsa so I use it as dressing.  


I was still missing some whole grains so I added in some leftover pita from last night

Well folks.  I'm gonna do a little reading and maybe close my eyes for a few minutes.  The test this week took a lot out of me.  I hope all these vitamins help :)

OH and a great break for the afternoon.  Todays My last day with the kids I babysit.  We are headed to Great Harvest!  I love knowing I have an amazing snack coming

Makes me think of Kath.  However, I've LOVED Great Harvest since my Freshman year of high school- 8 years ago.  But that is for another day

Girl Time

I adore my three best friends from college.  In fact we were together for the first time in about 5 months last weekend.  I usually just get to see one at a time.

I'm not sure about all of you but I feel SO much healthier after I have some girl time.  These girls are the most driven girls I know.  Sarah is in med school.  Cori is in a PHD chemistry program.  Christin is in her final year of a DPT program.  It's hard for us to all get together.

Oh and just as a fun side not- my other best friend in law school.  Yep I hang our with a driven group of girl.

Since I left college I have really really missed my girl time.  Tonight I was able to spend some time with a new friend.  New girl friends are the best!  You get to learn all kind of cool things and start to admit the uncool parts about yourself.  Such as. . . these girls make me feel judged. . . I don't understand why such and such teacher is no out of it. . .

Dinner was easy and fun for both of us

That is chicken salad

two chicken breasts

dried cranberries

pecans

enough olive oil mayo to make things stick together

Served with spinach and pita.  It was yummy.  The food was good but the conversation was much better.  I feel healthier and happier.  Even though I have a biochem test to get back in the morning and I am running on less than five hours of sleep

Vit girl :)  

Frozen Oats and Peppered Cheese

I started my day out bright and early.  I was "awake" by 5:30 and studying by 5:45.  Not sure how I did on the test- but I think I did pretty well!

Breakfast was my favorite pretest food- OATMEAL and coffee

On the stovetop I cooked

1/3 cup old fashioned oats

1/3 cup almond milk and 1/3 cup water

about 1/2 a banana

1 tsp brown suga

The oats filled me up and kept me calm.  Something about their warm yummyness just keeps me calm.

When I got home I took advantage of the time to pick up my apartment a little and start a few chores.  Things look and smell and feel better!  I really have to say- organization is key to life.

ONE thing I was really excited to do was start dinner (yes dinner not lunch).  Two of my friends are coming over for dinner tonight and I was excited get some chicken salad ready for tonight.  I found myself nibbling on peacans and dried cranberries.  So I thought it was time to get some lunch in me!

A really good green pear (My fruit supply is down to only a banana).  and some really peppered cottage cheese

yep I love me some pepper!  

Twas a good lunch but I think the nibbling really filled me up.  I plan to pick up the kettlebell and toss it a round for a little this afternoon and go for a run after I pick up the kids I babysit.

Biochem and I

I have my first biochem test in the morning so it's been a fun day of studying.  Actually it's not all that bad. While I may change my mind after the test, I kind of like biochem.

I studied biochem at panera for three hours and managed to down two whole cups of coffee.  Then ran a few errands and went roller blading for an hour.  I picked up some things to throw together for dinner and came up with a yummy and filling (very filling) combination.

I present

The start

Frozen Broccoli thawed in the microwave.  While I prefer fresh broccoli frozen is cheaper, more environmentally friendly, and has the same nutrients.  I girl can't be loose with that

And it ended looking like this

Added pasta, carrots, olives, and beans -in other words, carbohydrates and all 20 of the amino acids I can now write out!  


One portion ended up looking like this

It really hit the spot and all the fiber filled me up!  I am still full and it's been 2.5 hours!  No complaints from my belly or my body :)

Back to biochem.  I want to go through everything one more time before I hit the hay.  Not a lot of sleep planned tonight but maybe just maybe a good test grade in the morning.  I'm crossing my fingers (and studying more).

Happy evening

slow and steady

SO I'll get to the title but first I'd like to show you some pictures I took today.  One of my teachers explained to us that having a food portfolio is a good thing for a RD to have.  This way if we ever decide to to any catering I have examples of what I can cook

Today I decided to tackle Cinnamon Rolls

Yeah I know, not bad huh!  If you want the recipe it can be found at

http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=10000001924693

Okay so today one of my best friends came into town.  Twas wonderful to see her.  Talked for about 5 hours straight. You know you have a best friend when you can talk for 5 hours and still feel like you didn't cover everything.  

One thing we talked about was how our weight has gone up over the last few months.  For me, it's been over the last three to four years.  Recently though, I've started to be uncomfortable in my weight.  While it's only about 10 to 15 lbs it is just uncomfortable.  I'm actually a healthy weight, just not a comfortable weight.

However, the weight should not come off quickly but in fact very slowly.  I have to attend a wedding in March so I have decided that is my goal.  I don't want to make huge changes.  Just watch my snacking and late night eating.  Also to keep track of my weight and keep a basic food journal.  I'd like to up my exercise a little but not a lot.  Everything needs to be slow and steady

back on track

I think the hardest part about thanksgiving is getting back on track after the eating fest that goes on the day before.  For me it's hard because after thanksgiving comes. . . Friday.  Another day off.  SO I'm trying to be smart.

I started with a easy breakfast and met some friends for coffee.  I felt my body release a little.  Thanksgiving is with family but they can get on my nerves at times.  One of my cousins actually asked me how SLU was (I graduated in the spring. . . woops).  So hanging out with some old high school friends (I'm still close to three or four) was really fun.

After that I returned home to . . .  homework.  Mom made chicken and rice soup for lunch plus some leftover rolls and a little cranberry sauce for dessert.  I was glad she went with a lighter meal.  Then back to homework and some work my Mom needed done (we moved our porch furniture into the barn).  Then a little more homework and I was ready to work some of those extra calories off.

I mixed up my tread mill workout- ran three miles- walked one- and tried a skipping, walking, hopping mix up for my last mile.  Plus some abs, arms, and legs work Traci Anderson style.  I feel better and lighter today.

Tonights plan is to eat out thia with a good friend.  My family is actually frying fish, so my out meal may be the healthier choice.  Goal is to leave some on the plate.  That way I won't get over full.  Maybe a walk or maybe some yoga when I get home.  Def a movie and def trying to finish my homework

Well happy black friday