Responsibly Sweet

It is common knowledge that I have a high-calorie habit. I bake. While Julie and I urge people not to think in terms of "good food, bad food" and are proponents of everything in moderation, it is still a good idea to be wise with your baked goods. Luckily, there are resources such as Cooking Light that publish tried and true recipes, helping the aspiring chef become health savvy. These recipes cut calories and fat without sacrificing flavor. It's a beautiful concept for people like me who just can't let the Kitchenaid stand idle!

White Chocolate Blueberry Bread Pudding:

2/3 C sugar

3 large eggs, lightly beaten

2 1/2 C reduced fat (2%) milk

3/4 C white chocolate chips

1 t vanilla extract

1 t almond extract (here, I am heavy handed)

1/2 t ground cinnamon

10 C bread, cut in 1-inch cubes (I used Challah)

1-2 C blueberries, fresh or frozen

Cooking Spray

1. Preheat oven to 350

2. Combine sugar and eggs in large bowl, mixing with whisk. Heat milk over medium-high heat in small saucepan until 180 degrees or tiny bubbles form around edges of pan. Remove from heat and stir in white chocolate until melted. Gradually add hot milk mixture to sugar mixture, stirring constantly. Add vanilla, almond, and cinnamon. Add bread, tossing to coat. Let stand 30 minutes, tossing occassionaly.

3. Add blueberries to bread mixture and spoon into a greased 8-inch. Bake 40 minutes or until set. Serve warm.

Calcium

Guilty Confession: I do not drink milk.

I'm sure my mother and dietitians everywhere are cringing as they read this shameful statement. I preach about the need for calcium in a healthy diet yet I NEVER drink milk. I do regularly eat nonfat yogurt, greek yogurt, and string cheeses to get my calcium.

During my grocery store trip yesterday, I walked by the milk aisle and stopped. I stared at the assortment of milks: regular, soy, chocolate, goats, kefir, etc. with the wheels in my head turning. I heard myself saying to patients, "you should consume at least 1200 mg of calcium a day".

Decision made - I was buying milk.

Dilemma - what kind?!

Jo keeps a constant supply of Silk Vanilla and Silk Chocolate in our fridge. She's a soon to be dietitian, so I should probably buy the same!

I walked out of Publix with a small Silk Very Vanilla. If it is in my fridge, I am bound to drink it. It does not taste bad! Last night I incorporated it into a milkshake. Delicious! I even took some swigs of it this morning before class.

What's the difference between regular cows milk and soy milk?

Soy milk is made from vegetable proteins (soy beans) whereas cows milk is made from animal protein. Soy milk does not contain lactose. Jo is sensitive to lactose, so Silk is great for her digestive tract.

1 serving of Silk provide - 30% of the recommended daily intake of calcium and 6 g protein

Jo highly recommends the Silk Chocolate to curb your chocolate cravings. She enjoys a glass after her daily run.

Product Alert!

When I was home a few weeks ago, my cousin told me about her new favorite salad dressing: Girard's light champagne vinaigrette. She claimed it was so good that she and her friends had developed a phone tree to alert each other of sales. I've always been pretty loyal to my Light Done Right raspberry vinaigrette, but decided to give it a shot (Emily has never led me astray in the culinary arena).

She was right, it's FABULOUS! 50% less fat than the original (with none of that "I'm a light dressing taste"), brings it to just 30 calories and 2.5 grams of fat in a tablespoon! Since this discovery, I've been practically living off spring salad blend topped with a few crumbles of goat cheese, a small palm full of almonds, and sliced pear. Yummm! Apples substitute well for pears, or the fruit can be replaced entirely with red pepper, cucumber, and tomato.

Salad is a great way to eat with the seasons. As fall apples and pears dwindle, berries are becoming more readily available. Likewise cucumbers, tomatoes, beets, peppers, and mushrooms will soon be abounding! With the right dressing (portioned wisely, of course), salad can incorporate any fruit or vegetable on hand for a tasty side dish. Add a protein such as a lean meat, nuts, or cheese, and it can become a quick and healthy meal! Try making an extra large salad for dinner and packaging leftovers for the next day's lunch.

out and about

This week j and j experienced a Charleston tradition. Saturday was the 32nd anual Cooper River Bridge Run. At 6 AM, Julie and I boarded a bus with all 6 other interns, bound for the famous 10k. After a great deal of shivering and teeth chattering, we finally gathered at the starting line with 40,000 of our closest friends, and off we went! It was my first race, and very exhilerating. Nothing motivates you to keep moving quite like a herd of runners huffing and puffing on your heals!

We were all quite pleased with our times, despite a lack of training. Moral to the story: Our bodies really are capable of so much more than we give them credit for! Somtimes it just takes a little peer pressure to keep moving. Perhaps we are marathon bound? At the least, we hope for an annual reunion on the bridge!

Interns do Iron Chef

Culinary week came to a close with a little friendly competition among the interns... Iron Chef style

Assignment: Take a typical school lunch menu item and tailor it to include more nutrition, also meeting USDA guidelines.

Lunch: Pizza and granola bar

Team 1: Julie, Dana, Reba, Shelly

- Changed the pizza dough to be 1/3 whole wheat flour

- Added baked sweet potato and carrot to our pizza sauce

- Cut our granola and fruit bars into cut out shapes to appeal to children

- Drizzle raspberry reduction over the bar for dipping

Our presentation

Team 2: Jo, Naomi, Karen, Krista

- 50:50 whole wheat to regular flour

- reduced fat cheese sticks with marinara dipping sauce

- make your own taco pizza

- fruit and granola bar with nonfat yogurt to dip

Jo is a great chopper.

Our guest judges

Team 2 won but I think we both succeeded in designing healthy versions of a not-so-nutritious lunch.

TIPS:

- Play with vegetables in your sauces. You will be amazed at the flavors they provide

- Kids LOVE shapes. Buy crazy cookie cutters and turn any boring snack into fun

- Buy low fat cheeses

- Take the time to plan for kids. The effort is worth the time when you're kids grow up with healthy eating habits

Beautiful Charleston

I spend most of my days daydreaming about Chicago and how anxious I am to move back. But as my time in Charleston comes to an end, I cannot forget how lucky I am to be here. We often become too familiar with our surrounding and take advantage of their beauty. Charleston is not a place to take for granted. I am so blessed to have experienced this historic city.

Pictures I snapped while running the bridge. Who says you cant blackberry and run?!

The famous Ravenel Bridge that connects Mount Pleasant to Charleston

Marina we drive over everyday while going to MUSC

culinary week

More pictures from our culinary week...

Nothing says good morning like skinning and de-boning a chicken

mmmm I enjoy hanging out in the bakeshop

Karen with the students "homework" they donated to the interns. It was as delicious as it looked.

Dana's tongue... cow tongue

Before we all ate a piece of cow tongue. Tastes like sausage...

One of the students came up to us and asked if we would be interested in eating the brussel sprouts he was about to make. I melted. Any man who wants to make me food, let alone my favorite vegetable, has me. They were delicious on top of it!

Brussel sprouts with pecans and gorgonzola polenta.

Beautifully plated Osso bucco and rice

The interns with Chef Black.

rosemary

As Jo and I drove into work today, I said, "are you excited for culinary school?" She said frankly, "this is one of the main reasons why I wanted to come to MUSC, so yes!" Well, if that doesn't add any pressure to our week, I don't know what else would.

Adorned in our borrowed and 3-sizes-too-big chef jackets, the 8 of us made our way throughTrident Tech Culinary School in awe. If you didn't already know, most dietitians love food therefore they love cooking. Needless to say, the interns were in culinary heaven.

We listened attentively to Chef Barker's instruction and watched the students' every chop and stir. I truly think I would be content sitting in a kitchen all day. Maybe because of my fond family memories associated with cooking or maybe because it truly is an art in itself.

Chef alloted us the strenuous task of ... taste testing (tough week, I know) The first dish was aroasted rosemary potato, a dish I unfailingly request every time I go home. The smell of rosemary immediately transcends my thoughts to pulling branches off our rosemary plant for my father, always wanting to be his sous chef. The name of this herb is just as beautiful as the taste and memories it brings.

We left Trident Tech today with full bellies and peaceful minds. Being surrounded by cooking brings a feeling of comfort. Today filled my perpetual void of missing home. I've come to terms with it being that my parents, brother, and I have lived hours apart for years and probably always will. But I have to say, I favor the days where that void feels somewhat diminutive.

We are all looking forward to what this week will bring.

Here are a few pictures...

Before the chef coats

so many taste tests

candied sweet potatoes

rosemary roasted potatoes

dutchess potatoes

NOT my favorite...

When I grow up...

In reading over the blog, it seems that I (Johanna) have been MIA! I apologize for that. I'm not really one to be in front of my computer in the first place, and I'm afraid now that it's sunny and warm I've been a bit negligent of my writing! So, here are a few thoughts to catch you up.

For starters, I've noticed a trend. Every month when I tally my spending, I realize I have spent a disproportionate amount of money on food! Now, I'm not talking about swinging through the drive through or a daily Starbucks fix. I honestly do NOT do those things! Instead, I wait in eager anticipation for the Publix add, circle my favorite sale items, and "stock up." The problem is not that I buy frivolous items, it is that I'm generally already stocked from one of sever grocery runs earlier that week. The cashiers know me. I'm not kidding. I was discussing my habit with Julie yesterday as we waited for the bus. She just sighed and said, "I don't think you're going to kick that one." She's probably right. Ohhhh, I am my father's daughter!

As I reflect on my budgetary dilemma, I am currently drooling over the Cooking Light cookbook calling to me from its spot on our shelf. The first day of our culinary rotation left me oozing with enthusiasm and itching to cook! Watching the students in their crisp white uniforms, perfecting their besamel, throwing around words like 'allumette' (that has something to do with cutting a potato), made me wish I had paid a bit more attention in my food prep classes during college. I love the look, the technique, the language, and of course the tasty outcome. Our preceptor asked us this afternoon what we wanted to be when we grow up. I'm still figuring that one out, but I'm thinking culinary school might be somewhere in the plan! The school where we will be completing our rotation is starting a 'healthy baking' class/club. Now, if that doesn't scream dietetics I don't know what does!

So, when I grow up I want to be a cook (even if just for friends at home), and I think I also want to be a writer. I discovered a new field yesterday: health and wellness writing. Who knew this was a job title?! Apparently, there are companies who hire health care professionals to compile databases of articles, recipes, and other educational materials which are then purchased and utilized my hospitals and other corporations. I am now on a hunt to locate these people and offer free labor in exchange for tips and training! I'll keep you posted! Also, I beg you not to judge my future in this field based on my blog posts. Sometimes I forget to edit, and mom can send spelling/grammar e-mail alerts only so fast! Bless her for trying :)

That about wraps it up, I think. I'm off to eat some protein. We were designated taste-testers today. 10 culinary students x 4 potato dishes = waaaaay too much carbohydrate in my stomach!!

i cant believe we live here

Today was the first official beach day of the year. j&j spent the afternoon soaking up the sun and working on our tans. It's remarkable that no matter how many times I drive down Folly Road, I still say to Jo, "Can you believe we live here?!"

themed meal

One of our main projects as food service interns is to plan a theme day meal. We are responsible for the menu, production, and food prep. There is a taste panel the week before the actual theme day to ensure the recipes we test.

The girls hard at work in the kitchen during our taste panel. (Last week)

I cant believe I am posting this... but it is only fair.

Taking temperatures for food logs.

MENU

Mojito Chicken over sticky rice

Roasted cuban vegetables with beans and rice

Cornbread

Low fat pina colada cup

We hosted our actual theme meal yesterday and operations ran smoothly. The "World Cuisine" station in the cafeteria hosted our meal so it could be made to order. People love to watch their food tossed together and served fresh. Overall, the dietetic intern meal was a success! We even sold out of the pina colada cups, beans and rice, and cuban vegetables. Who says eating healthy doesn't taste good?! Customers were raving about the flavors.

Today was our LAST DAY OF FOOD SERVICE! Jo, Dana, Rebekah, and I spent the past week compiling 5 weeks worth of projects into a powerpoint presentation for the management team. After an early morning presentation, we received positive feedback from our "impressed" managers.

j&j - happy its friday. happy our presentations are over. happy for our afternoon naps. and VERY happy for the cookie cake sitting on our counter.

the final lap

It has been so long since our last post! Once again, the busyness of life brings neglect to our little j&j baby (the blog).

Mrs. Brandon visited Jo this weekend. If it is one thing Jo and I share in common, it is love for our mothers. I was insanely jealous of their mother/daughter weekend - eating out, exploring Charleston, shopping, and some always appreciated trips to the grocery store. I was happy to spend a little time with Mrs. Brandon when they picked me up from the airport on Sunday night.

Airport on Sunday?! I spent the long weekend in Chicago, my home away from home. Hopefully it will soon be home PERIOD. But that is all in the works. I am beginning the process of thinking about my next step as time comes to an end in Charleston. Yes, I tend to be the girl who plans her plans. My weekend entailed a little bit of business and a good amount of fun!

Emily and I at a "Dayton" bar in Chicago watching the Dayton vs. Xavier basketball game. So many UD alumni and friends in Chicago

Saint Patty's Day in Chicago is one of the best days of the year! The whole city turns green - even the river.

A picture I tried to snap on our way to breakfast Sunday morning.

j&j - last week of food service! 3 days left

thanks brown scrubs

Today is National Registered Dietitian Day!

j&j will be hosting a Wellness Wednesday this afternoon featuring the topic "Dietitian vs Nutritionist". Yes, there will is a difference! Did you know - anyone can claim to be a nutritionist, there is no legal definition. A dietitian is an accredited health care professional that must complete a bachelors degree in nutrition, complete 1200 supervised hours of study, and pass a board certified exam.

Dietitians do NOT like to be called a nutritionist. After this 10 month internship of supervised practice, I realize their frustration!

not so hot.

j&j updates - not much movement or action in the past few days. I have a cold and Jo has the stomach flu... saltines, popsicles, movies, and rest.

Today was a scheduled intern trip to an Organic Farm outside of Charleston. Unfortunately, Jo did not make it there this morning. After researching "what is organic" for my Wellness Wednesday last week, this trip put organic farming into perspective. Todays education reinforced need to support local farms....

It also reinforced my fear of birds. The chicken coop scared the living daylights out of me. No more chicken coops for Julie.

The Plan: j&j will wake up rested, healed, and ready for our 4th week of food service.

interns go crazy

sometimes we get a little stir crazy in the intern office....

so we have to make our own fun....

and we find it in strange ways!

but this kept me and dana laughing so hard our bellies hurt and tears were streaming. so it was worth it.

HAPPY FRIDAY!

Neon Lites

Let me just say... if there is a frozen yogurt place closeby, I (julie) will find it! I stumbled upon Neon Lites in Cincinnati about 3 years ago and eat there religiously. Whenever I come home, it is my first stop for lunch. They make awesome sandwiches, salads, and wraps. I love the ladies that work there and enjoy their wide variety of low cal frozen yogurt even more. Their Dream Delite yogurt is only 32 cal per 1/2 cup. If you are in Cincinnati, please make a trip!

Neon Lites

9361 Montgomery Rd

*slightly north of Moeller high school and across from Village Tavern

a little taste of heaven in a cup...

from this weekend in Cincinnati.

pomegranate with rainbow sprinkles

Everything's Better with Peanut Butter

In review of the week's menu, it seems I've been on a bit of an Asian kick. Last night's peanut butter noodles really started a few weeks ago when I broke down and bought a jar of the tempting goodness. In fact, at 9 PM on a Friday night, I went into Publix with only one goal: peanut butter. Sometimes I wonder what the Publix cashiers think of me! Anyway, I feel that peanut butter is an appropriate accompaniment to most any food item, so when Dana referenced "her peanut butter noodles," I decided this was something I must try!

Peanut Butter Noodles:

1/2 C chicken broth

1 1/2 T minced fresh ginger root (if using powdered reduce to 1 or 2 t)

3 T low sodium soy sauce

3 T peanut butter

1 1/2 T honey

2 t hot chili paste, optional (I used a spicy stir-fry sauce I had on hand)

3 cloves garlic, minced

8 oz Udon noodles (I used whole-wheat angel hair because I had it on hand)

1/4 C green onions, chopped

1/4 C chopped peanuts

* I recommend adding extra veggies such as broccoli and red peppers. Really you can throw in anything you have on hand (ie Red cabbage. Yes, I STILL have red cabbage!!),

1. Bring a large pot of water to a boil. Add noodles and cook according to package.

2. Meanwhile, combine chicken broth, ginger, soy sauce, peanut butter, honey, chili paste, and garlic in a small saucepan. Cook over medium heat until peanut butter is melted and sauce is heated through.

3. Add noodles, toss to coat. (If using extra veggies, steam and add at this point) Garnish with green onions and peanuts.

Delish!

Dinner for the desperate

I came in from work this week without a plan (mistake #1) and too hungry to think straight (mistake #2). Luckily, I was saved by a few faithful items I always keep on hand: Quinoa, frozen stir-fry veggies, stir-fry sauce, and a little Asian salad dressing. Whew, spared from the Chinese takeout lurking around the corner!

Simple Veggie Stir-fry with Quinoa: High-protein quinoa is a tasty alternative to traditional rice

• 1 C Quinoa, cooked according to package directions (cooking in low sodium broth vs water adds flavor!)
• 2 C (or more) frozen stir-fry veggies, steamed (I like the Japanese blend with green beans)
• ~4 T Sesame Ginger Salad dressing
• ~1-2 T Spicy Stir-fry sauce

This made plenty for dinner and lunch. I recommend portioning a serving for lunch and immediately putting it in the fridge so you won't be tempted!

What is Organic?

The interns are responsible for hosting one "MUSC Wellness Wednesday" a month to promote healthy living. To parallel the months focus on "Nutrition from the ground up", Karen and I featured "what is organic" as our topic.

Similar to many consumers, I have also been unclear on the meaning of organic. It always seemed like a "healthy" gimmick to double the price of a stalk of celery. Does labeling food as organic mean it contains more nutritional value? Do farmers still use fertilizers to grow organic crop? Why do they cost more? Is it worth it?

In our research we found...

- “Organic” refers to the process of growing a plant from beginning to end. Organic farming uses different methods than traditional farming; natural fertilizers, beneficial insects and birds to reduce pests, organic feed for animals

- Data has not shown a difference in the nutritional value of organic vs conventional foods

- Read the label - don't let it fool you! Look for the USDA Organic logo

In my opinion, buying organic is a matter of priority; price, nutrition, food safety. Due to my lack of income I do not buy organic. I know I am receiving the same nutrition from conventionally grown produce as I would from organic produce. Nutrition and price is my highest priority as this point in my life. I will continue to buy my cheap stalks of celery until I have the proper income to make food safety and becoming environmentally friendly my priority.

If you plan to allocate grocery funds to buying organic, chose produce in which you eat the skin. This makes the most sense, why buy an organic banana if you aren't going to eat the peel.

Here is the list of the "dirty dozen" and the "clean 15"