Wednesday, March 30, 2011

The Field of Dietetics

A great video created by fellow dietitian, Yvette Quantz, about the field of dietetics. There are so many fun avenues and opportunities and RDs doing amazing things! Check it out here: The Field of Dietetics I hope this helps inspire all the students that shadow and intern with me and anyone else looking into nutrition as a career path.

Until next time...

look good, feel good, do good

Monday, March 28, 2011

Veggie Egg Frittata

Little Man Update: Trey turns 6 weeks on Wed! Here he is at about 4 weeks loving bath time. This weekend he debuted his roll over and small smile to us...the first of many :)

Now for the recipe: Tired of your same ol' boring sunny side up or scrambled eggs?! In about the same time it take for you to whip up those healthy creations why not spice it up a bit this week and try an Egg Fritata!

Packed with healthy colorful veggies and protein packed eggs!

Veggie Egg Fritata


2 tablespoons olive oil use whatever veggies you have on hand:

6 small red potatoes sliced

1 cup torn fresh spinach or kale 2 tablespoons

sliced green onions

bell peppers, mushrooms, brocolli....etc

1 teaspoon crushed garlic

sea salt and pepper to taste

6 eggs (can use the ratio of 2 egg whites to replace one egg if you desire to cut down on the whole eggs but remember if you are using omega 3 eggs the yolk is where you find the healthy fats) 1/3 cup skim milk (I use Robert's Diary because it is hormone free)

1/2 cup shredded2% cheddar cheese or mozerrella

Instructions: Heat olive oil in a medium skillet over medium heat. Place potatoes in the skillet, cover, and cook about 10 minutes, until tender but firm. Mix in spinach, green onions, and garlic. Season with salt and pepper. Continue cooking 1 to 2 minutes, until spinach is wilted. In a medium bowl, beat together eggs and milk. Pour into the skillet over the vegetables. Sprinkle with cheese. Reduce heat to low, cover, and cook 7-10ish minutes, or until eggs are firm.

Top with sliced avocado

had to share this picture of a special breakfast J made for me the other morning :)

Until next time...

look good, feel good, do good

Wednesday, March 23, 2011


Have you tried the power-house leafy green, KALE, yet?!
If not, maybe these factoids will give you the extra encouragement you need to pick some up at your local grocery store today (try to find organic)
What's New and Beneficial About Kale
Steamed Kale can provide you with some special cholesterol-lowering benefits. Raw kale still has cholesterol-lowering ability - just not as much.
Kale's risk-lowering benefits for cancer have recently been extended to at least five different types of cancer. These types include cancer of the bladder, breast, colon, ovary, and prostate. Kale is now recognized as providing comprehensive support for the body's detoxification system.
Wahoo.....DETOX without cayenne pepper, lemon juice and maple syrup!
Kale's flavonoids combine both antioxidant and anti-inflammatory benefits in way that gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress.
Good stuff huh!?
Here's some of the ways I like to add kale to my meals...
added to stir-fry w/ a ton of other veggies, lean chicken, and brown rice

or in pasta sauce

Aren't these bicycle noodles awesome!? Probably will make J and I bike faster.

Also try my kale chips so good!
Let me know how you add kale to your next meal.
Until next time...
look good, feel good, do good

Wednesday, March 16, 2011

Crossfit DSM on WHOtv at 5 pm

Be sure you tune in to WHOtv today, Wednesday, March 16 at 5:00 pm. They will be doing a segment on CrossFit Des Moines. The segment will highlight owner Mike Brown’s ties to Master Sergeant Mike Maltz and their First Annual Mike Maltz Challenge.,0,2615539.story

Find out more about the Maltz Challenge.
CrossFit Des Moines
1st Annual
Maltz Challenge
Des Moines 2011
Saturday March 26, 2011
1:00p Registration Begins
CrossFit Des Moines
Urbandale, IA

Suggested $20 Donation to DEA Survivors Benefit Fund
The US Drug Enforcement Administration sponsors an annual physical fitness event called the “Maltz Challenge.” The workout is named after DEA Special Agent’s Brother, Master Sergeant Michael Maltz. MSGT Maltz, a US Air Force Pararescue Jumper, was killed in 2003, while at-tempting a rescue of injured and sick children in Afghanistan. The Maltz Challenge commemorates the lives of not only Michael Maltz, but all fallen military service members and law enforcement officers.
2011 will be the first year CrossFit Des Moines will officially host the event. CrossFit Des Moines is honored to host the event, as CrossFit Des Moines has very close ties with the Pararescue Community. All Proceeds will go the DEA Survivors Benefit Fund.

Until next time...
look good, feel good, do good

Monday, March 14, 2011

Product Review - PB2

A couple months ago I pick up some PB2 in the HyVee health market section. I was intrigued by this powdery substance that claimed to taste like peanut butter. Now, I am kind of a peanut butter fact, J and I love pb and cottage cheese so much that we have a saying..."what peanut butter doesn't go on, cottage cheese does." SO TRUE!
So here's what the website has to say:
It's what's not in PB2 that makes it so good for you. For starters, our special process removes 85% of the fat calories without the chemicals typically used in producing reduced fat foods. Something else you won't find in PB2 is preservatives. What you will find is natural roasted peanut flavor that's also available in a rich chocolate variety.

PB2: Powdered Peanut Butter
Ingredients: Roasted peanuts, sugar and salt.
Serving size: 2 Tablespoons (12 grams)
Servings per container: 15
Amount per 2 Tablespoon serving (when mixed with water):
Calories: 45
Calories from fat: 13
Value and % Daily Value*
Total fat 1.5 g 3%
Saturated fat 0 g 0%
Trans fat < style="font-size:180%;color:#663300;">PB2 fudge and Oatmeal Cookies

2 cups: Sugar
1/2 cup: Milk
1/2 cup: Butter (can use Land O Lake natural or other healthier spread)
4 Tbsp: Cocoa
1/2 cup: PB2
3 cups: Quick cooking oatmeal
2 tsp: Vanilla
Mix sugar, milk, butter and cocoa in saucepan. Allow mixture to boil for 1-2 minutes. Remove from heat. Add all other ingredients. Drop on wax paper and freeze.

I made these the day after that big snow storm last month and let them cool in the drifts.

Besides the cookies I have added PB2 to smoothies and oatmeal and find it to be pretty tasty however, it will not be replacing my good ol' natural peanut butter on toast.

Until next time...
look good, feel good, do good

Monday, March 7, 2011

Please excuse...

Hello to all my followers, foodies, and health nuts! Please excuse my limited posts and absence as I focus on taking care of this little slice of Heaven.

By far my greatest recipe yet

J gave Trey his first mohawk....the first of many I'm sure

Being a mom is a wonderful role...I now have two boys to take care of

Trey strumming on his geetar
My girlfriends came to visit with their daughters aka Trey's future gf's. Malia (about 2), Ella (about 2 months), Trey (about 2 weeks)
Thanks for all your patience and understanding!
Until next time...
look good, feel good, do good

Friday, March 4, 2011

Strong is the New Skinny

a great blog post from a fellow dietitian that I thought I would share:
"Strong is the New Skinny"
Nice shout outs to Crossfit!

Until next time...
look good, feel good, do good