J&J Take Charleston: One Veggie at a Time

Life according to Walmart

2010-04-28T15:06:00.001-07:00

A few weeks ago, I made a very unwise decision and journeyed to Target with no agenda. Such an excursion is never gentle on my bank account and, true to form, I made an impulse purchase: "No More Trouble Zones, Ultimate Body Makeover" by Jillian Michaels...the DVD. I also purchased the necessary hand weights which turned out to be more than my puny little arms could handle. I stopped by Walmart on my way home today to downgrade my weights. I decided to share with you a few insights:

1. Most items in Walmart are not actually as cheap as they appear. The bright yellow price tags next to products often display the original SAME price as the original white price tag. Tricky.

2. That said, it seems to me that effective price comparison requires a math degree.

3. Dark chocolate has become a "health food," thus manufacturers feel they are at liberty to charge ridiculous amounts of money for their product. Unfortunately, I actually believe in the health benefits of DARK chocolate and grudgingly pay what they ask.

4. Chicken wings are to Southerners as milk and honey were to the Israelites. Seriously.

5. I'm nearly done with my 5th year of nutrition training and still had a mild panic attack in the vitamin/supplement isle. Stay tuned for more on this subject; Vitamin D recommendations are changing!

Grownups knows best?

2010-04-19T11:23:00.000-07:00

I went to Chick-fil-a for lunch today ; just had to use a coupon that had been burning a hole in my pocket. Milkshake in hand, I settled at a corner table prime for people watching.

I chuckled as I watched a mother repeatedly tell her son that if he did not eat his icecream cone (at a young age he had already developed an affinity for people watching which outweighed his desire for lunch), she was going to have to take it away. She did in fact take away his icecream cone and proceded to eat it herself. For the record she did not seem too put out about eating the rejected cone.

Soon after, a Dad and his son sat down beside me. The scene was similar as the Dad bribed the preschooler; "Eat another chicken strip and then you can go play!" Perhaps my train of thought would have been different if the child had been encouraged to finish his green beans, but I began to wonder at what point we lose our desire to play and turn to food for entertainment.

Now, I'm certainly not saying we shouldn't enjoy our food. The whole scenario just made me think that maybe we adults had a few things to learn from our young counterparts about eating and playing and the balance of life.

Responsibly Sweet

2010-03-29T09:45:00.000-07:00

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

2010-03-29T07:21:00.000-07:00

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!

2010-03-28T18:35:00.000-07:00

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

2010-03-28T18:09:00.000-07:00

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

2010-03-27T10:59:00.000-07:00

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

2010-03-24T18:04:00.000-07:00

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

2010-03-24T17:30:00.001-07:00

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

2010-03-22T18:47:00.001-07:00

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...

2010-03-22T15:13:00.000-07:00

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

2010-03-20T17:05:00.000-07:00

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

2010-03-17T19:36:00.000-07:00

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.

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

2010-03-16T16:52:00.000-07:00

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

2010-03-10T05:55:00.001-08:00

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.

2010-03-08T15:18:00.000-08:00

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

2010-03-05T16:42:00.001-08:00

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

2010-03-05T07:53:00.000-08:00

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

2010-03-04T15:05:00.000-08:00

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

2010-03-04T14:38:00.001-08:00

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?

2010-03-03T19:31:00.000-08:00

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"

first tasty tuesday

2010-03-02T07:11:00.000-08:00

We survived our first "Tasty Tuesday" of the month. Salmon with Pineapple Sauce was advertised as the healthy menu item of the day. Anyone who purchased this item could submit their receipt to be entered into a raffle for 2 cooking classes. There were tons of receipts in our raffle. I got word at about 1 o'clock that the cafeteria sold out of the salmon... so we scrambled to print out "catfish" ontop of all the advertisements!

Success. Stay posted for the next Tuesday's event.

MARCH

2010-03-01T08:49:00.000-08:00

The day is finally here - National Nutrition Month. Because I am still in Cincinnati, I could not help decorate the hospital this morning. Luckily, the responsible and helpful interns took over while I've been away.

Here is the flyer that will be passed out to the new patients admitted to MUSC during March.

Check out the tips and try to incorporate them into your month.

back in cinci

2010-02-27T13:34:00.000-08:00

It was refreshing to sleep in until 10 AM this morning! Woah, baby. I couldn't believe I actually slept in. I woke up to this in the fridge...

heaven.

Breakfast = Chobani Pomegranate and homemade granola.

This was my first taste of Pomegranate. Excellent! I think it may be the best flavor so far.

I got my new drivers license (yes, I lost my wallet while in Chicago). Can someone please tell me why they must take that picture so close to your face? My old picture was pleasantly far away... this one is a bit too close for comfort.

My mom and I headed up to the outlet malls for awesome sales on work, interview, and "Chicago" clothes. (Chicago clothes are defined as anything that can be layered or worn in the frigid cold) It was a successful afternoon.

Alessi Dinner

roasted garlic and lemon chicken

steamed broccoli

roasted root vegetable medley

(carrots, parsnips, and onion)

parsnips - my mom introduced me to this white, root vegetable tonight. It is very similar to a carrot. We debated their nutritional value due to their lack of color. Being the nutrition nerd that I am, I did my research to find they are full of vitamin C, fiber, and potassium. The main nutrient difference between carrots and parsnips is the lack of beta carotene in parsnips. (Beta carotene gives carrots their color). Roasted parsnips = 2 thumbs up.

HAPPY FRIDAY

2010-02-26T06:36:00.001-08:00

We made it through the second week of food service! Only 3 more to go...

ALMOST MARCH!

Posters for National Nutrition Month are made, flyers complete, details ironed out, healthy menu items chosen, and stress level on the decline.

Interns are having lots of fun in the office...

Dana on her Macbaby.

j&j parted ways today to be with our families for the weekend. We agreed that a break was much needed.

I'm sure my weekend (Julie) will be full of lots of food. Nothing like coming home to an Italian family who shows their love through cooking. The first question ALWAYS asked when Tom or I come home - "Okay what do you want on the menu?"

And nothing says love like Jo's big Baptist family, celebrating Pastor Brandon's anniversary with the church. CONGRATS!!

Keep you posted with our weekend adventures

What's the Story Morning Glory

2010-02-25T13:54:00.000-08:00

Without my car, I've been looking for ways to entertain myself at home. Unfortunately, my existing propensity for baking has brought me to the kitchen. Last night I walked into Julie's room and declared I was making muffins. Her response was a smirk and an, "Ohhhh boy, here we go."

Morning Glory muffins (adapted for my pantry)

1 C all-purpose flour
1 C whole wheat flour
1 C white sugar
2 t baking soda
2 t ground cinnamon
2 C shredded carrot (last night I vowed to keep big carrots on hand, lest I lose a finger!)
1 C crushed pineapple
1/2 C crushed unsweetened coconut
3 eggs
1/4 C canola oil
1 carton Yoplait apple pie light yogurt
2 t vanilla (or almond) extract
* I sprinkled muffins with oats and sunflower seed before baking

Preheat oven to 350 degrees. Grate Carrots and set aside. Mix dry Ingredients in medium mixing bowl and add carrot. Mix wet ingredients in separate bowl. Stir wet mixture into dry JUST UNTIL MOISTENED. Scoop batter into greased muffin tin. Bake about 20 minutes.

Unconditional

2010-02-24T16:27:00.001-08:00

Last weekend began a new chapter in humility for me. It was a beautiful day and I had not a care in the world as I drove to meet friends for 'Mardi Crawl' on Shem Creek. Although I was not on my phone, applying mascara, or fiddling with the radio, I WAS driving on auto-piolet. And so it happened, at a red light I rear-ended two brothers who I would later learn live on the floor above me. It was harder than anticipated to watch Ovlov, my trusty Volvo of 6 years towed away, bleeding radiator fluid and sputtering steam. Calling my dad was, perhaps even more difficult than expected. My confession of carlesness was met with consolation and concern for my saftey. The unconditional love of a parent is beyond me. I don't understand it, but hope one day I can love another person in such a way.

Now, I find myelf lacking in the transportation department. I have been forced to forgoe my spur of the moment trips to Publix, the bank, or the gym, and am relying completly on the generosity of my friends to cart be to and fro. Admittedly, after a mere 4 days I am going a bit stir crazy. But, it is probably good for me to learn a lesson in the frivolous way I guzzle gas as well as the way I take for granted the privlidges of life, like a car and independence. But as my dad said, "It's still no fun!"

exhaustion.

2010-02-24T13:19:00.000-08:00

j&j continues on in food service. In order to become "acquainted" with kitchen procedures in the front of the house, the interns spent yesterday serving lunch to customers in our beautiful, brand new cafeteria. Lets just say I was not thrilled to be serving rather attractive doctors in my hairnet and scrubs.

But you should want a man who loves you just as much in a hairnet, right?!

The list of things to-do is never ending and I think I (Julie) am literally driving myself crazy trying to do it all. Considering I can count the hours of sleep I've received in the past few days on two hands, I decided to take it easy last night. My friend, Anna, and I layed on her couch, did light work on our computers, ordered in Mellow Mushroom, and watched LOST. Everything about the night was great - the company, my Brutus salad, and LOST.

Oh and Anna sent me home with peppermint stick bark....

guilty of too many pieces!

p.s - happy birthday miss erica j kaiser. wish i was in chicago celebrating with you. can't wait to see you next month!

National Banana Bread Day

2010-02-23T06:12:00.001-08:00

Today is National Banana Bread Day. This is the perfect day to post Kate's Banana Bread recipe. Ever since we were freshman in college, Mrs. Clarisey (my best friend Lolly's mom), would send us loaves of banana bread. It was always a joy to open the fridge to find her delectable and healthy banana bread with package of cream cheese awaiting our hungry belly's.

Kate's Banana Bread with lime glaze

2 cup flour
3/4 tsp baking soda
1/2 tsp salt
1 cup sugar
1/4 cup butter (I use Smart Balance with great results)
2 large eggs
1 1/2 cups mashed ripe bananas
1/2 tsp vanilla
*Half cup fresh or frozen cranberries chopped (optional) Any nuts would be good also

Glaze
1/2 cup powered sugar
1 1/2 T fresh lime juice (or lemon)

Combine flour, baking soda, salt whisk in a separate bowl
Beat sugar and butter in large mixing bowl. Add eggs, one at a time beating well (Cream)

Add banana, vanilla, yogurt. Fold in flour mixture until just moist.

Add cranberries or blueberries. (antioxidants)

Pour into 9x5 loaf pan greased. Bake 350 degrees for about an hour.

Cool and remove from pan

Combine powdered sugar and citrus juice and drizzle.

Can be made in muffin tins - bake about 20 min.

bbq tuna-slaw

2010-02-22T21:02:00.000-08:00

Tuna is not a staple item in the Alessi household. Growing up, I rarely remember ever seeing a tuna can. It is something I grew to enjoy as I learned about the nutrition it provides. I would like to attribute my love for a good Starkist can of tuna to the fact that it is cheap, easily combined with an array of vegetables, has a long expiration date, and is packed full of protein.

My latest tuna "recipe" has become a hit. Each time it is packed in my lunch, an intern peeks her head over and says... "oh wow that looks good"

Montgomery Inn Tuna-slaw

1 can chunk light in water tuna

2 T Montgomery Inn BBQ sauce (maybe sometimes a bit more...)

Broccoli Slaw

*Montgomery Inn is my favorite Cincinnati restaurant. My mom knows to ship me bottles of their sauce every few months. I marinate it on everything.

Mix together and portion into containers for lunch.

It's satisfying to pair vegetables with tuna (protein source). The broccoli slaw is low calorie and gives a great crunch.

This salad is also very economical.

3 can pack of tuna $2.99

+ broccoli slaw (on sale) $1.00

It makes 3 tuna slaw salads

a long monday

2010-02-22T19:27:00.000-08:00

One week until National Nutrition Month

This was the flyer I designed for MUSC's website and to be displayed throughout the hospital.

I love creating these posters on my Mac...

maybe this is why it never leaves my lap.

Jo and I had a very long day of class. We started out this morning with an awesome lecture from a sports dietitian, Charlotte Kilburn. Then research lectures... meetings... gardening lectures... and projects all evening. Oh, it has been a long Monday.

It's time to talk about it.

2010-02-21T15:16:00.000-08:00

Today starts the beginning of "National Eating Disorders" week. As soon-to-be dietitians, Jo and I spent a great deal of time learning about this disease and have seen it first hand in the hospital. A textbook can only teach so much. It is a complicated disease that manifests itself as a life threatening addiction.

Eating disorders are hard to diagnosis and even harder to understand. What may begin as a simple "diet" can escalade into years of sickness. This often hidden disease ruins the lives of millions of girls and takes an equal toll on their loved ones.

With the media's portrayal of the "ideal" rail thin body, it is easy to rationalize and deny there is a problem. There is not much you can do for someone suffering from an ED. Be there for them, support and love them, differentiate between who they are and the disease they are fighting, don't ignore the problem, and remember it's time to talk about it.

You may just save a life.

Life Updates

2010-02-21T10:54:00.001-08:00

j&j survived our first week of our food service rotation. Each day we are assigned a detailed agenda of tasks, projects, and competencies. The days are extremely busy.

Over the next 5 weeks, our performance improvement (PI) project will be designing and implementing a plan to promote "Heart Healthy" items in our brand new cafeteria. We will be redesigning the MUSC nutrition website, advertising, strategizing ways to increase the sales of healthy items, and comparing sales at the end of the month. I am SO excited.

This PI project ties in nicely with NATIONAL NUTRITION MONTH. This is my manager project. I am in charge of organizing the month's promotion and events. It is a rather large project and I am thankfully to have the three other food service interns for constant support to ease my stress... Because I think I almost had a mental breakdown at our first meeting on Tuesday morning. But after a week of planning, I am confident this month will be a success.

Friday was spent crafting posters and banners to promote the month's event. I was designated official banner writer. I would like to thank Ursuline Academy for my good handwriting... if it is one thing UA girls are known for - it's their handwriting and 50 pack of markers.

Creative Guacamole

2010-02-20T08:28:00.000-08:00

Last night I went to my friend Lindsay's for wine and appetizers with some of her college roommates. Lindsay has been a best friend through grade school and high school. She went off to College of Charleston but we kept our friendship strong. It is a blessing to have Lindsay in Charleston, allowing me to meet tons of new people!

This is one of Lindsay's favorite dips.

All of us loved it... so it made its way to the blog.

Creative way to make guacamole...

Pear and Grape Guacamole

1 avocado

1/2 pear

small bunch of grapes (halfed)

sea salt

chopped onion

lime juice

jalepeno seeds (for spicyness)

pomegranate seeds

Combine to taste

Mash together

Dip with whole grain Tostito chips

Long Weekend

2010-02-17T15:51:00.000-08:00

It has been far too long since my last post! This is due to my weekend of FUN in Chicago. I may live in cities like Cincinnati or Charleston but my heart resides in Chicago. I fell in love with the city a few years ago and it hasn't left my mind since. This weekend was spent with many old college friends and even some new. We went to great bars and restaurants, shopped on Michigan Avenue, cheered on the Blackhawks as they won their hockey game, and I pulled a win in wii bowling. The weekend was a success... minus I have no pictures to show for it. And minus the loss of a wallet, license, and credit card. Yes, I barely made my flight home.

Note to self: Travel with your hospital ID - when all else fails, it will get you on an airplane.

Surprising News...

Charleston got snow! This has not happened in years. I loved this action shot of Jo and could not resist.

j&j

5 weeks of food service rotation. This will surely be our busiest weeks of the internship. A lot of projects, teamwork, patience, and NO COMPLAINING (...) At least Jo and I will be together.

Red cabbage is like rabbits

2010-02-15T16:34:00.001-08:00

So, as it turns out red cabbage is incredibly difficult to get rid off. I swear it is multiplying in my produce crisper! Note to self, red cabbage is a good way to stretch a dollar! Anyway, in an effort to cook all my cabbage before it goes bad I've had to get creative. Last night I incorporated it into shrimp and veggie curry. Julie, who is not so fond of curry, was in Chicago this weekend and was spared the smell which overtook our little apartment.

THE recipe:

1 green pepper, cut into strips
1 red pepper, cut into strips
Red onion to taste, thinly sliced
A few cups of red cabbage, thinly sliced

Saute veggies in olive oil until tender. Add curry powder, minced garlic, salt, cayene pepper or red pepper flakes, and powdered ginger. Cook until fragrant. Add about 1/2 C light coconut milk. Simmer 5-10 minutes. I added boiled shirmp, but you could use chicken or tofu. Serve with rice, flat bread, or as a stand-alone dish.

Power of Food

2010-02-15T13:39:00.000-08:00

Julie and I kept up our Sunday night roomie dinners fairly well....for a while! It seems life has a way of getting in the way of your plans. Maybe this is why they say nothing good ever comes easily? I've come to realize relationships, like good food, take time. Meals take planning, shopping, prep time, and cook time. Then you sit down and enjoy the product of your effort. But then you must eat again and the whole process resumes. Likewise, relationships require quality time. Neither just happen. They are intentional.

But, what better way to foster a relationship than over good food and time spent in the kitchen? I've been reminded of this several times lately, so I wanted to share some of the recipes that sparked conversation and invited friends to share life.

Fish Tacos-our most recent roomie dinner

Ingredients: 4 (8 oz) fillets white flaky fish (I used mahi mahi)

2 T canola oil
Salt and pepper
8 (6 in) flour tortillas

Directions: Preheat grill (I used my George Forman). Prepare red cabbage slaw, citrus vinaigrette, and pineapple salsa (recipes below). Brush fillets with oil and season with salt and pepper. Grill for 3-4 minutes on each side. Remove from grill and drizzle with some of the citrus vinaigrette. Let rest 5 minutes, then flake with a fork. Fill each tortilla with some of the mahi, top with red cabbage slaw and pineapple slaw.

Red Cabbage Slaw: Combine all ingredients in bowl, season with salt and pepper.

1/4 C vinegar
1 T sugar
2 T canola oil
1/4 head red cabbage, finely shredded
1 large carrot, cut into fine julienne (this is a skill i do NOT possess)
1/4 C chopped cilantro leaves
Salt and pepper

Citrus Vinaigrette: Combine all ingredients in blender. Blend 1 minute.

3/4 C orange juice
1/4 C lime juice
1 C fresh basil leaves
1 t salt
1/4 t black pepper
1 T honey
1/2 C canola oil

Pineapple salsa: Preheat oil in skillet. Add remaining ingredients. Cook until onions and peppers are soft.

1 Can pineapple chunks
1/4 C red onion
2 T canola oil
2 Jalapenos, coarsely chopped
1 T honey
2 T vinegar
2 T lime juice
Salt and pepper

Salmon Dill Pesto Phyllo Burgers- By far the best experiment so far. Thanks Dana :)

Ingredients:
1/2 C lightly packed chopped fresh dill weed
1/3 C light olive oik
1/4 C chopped walnuts
1 clove garlic
1/4 C lemon juice
1 T Dijon mustard
2/3 C shredded Parmesan cheese
Salt and pepper to taste
3/4 lb fresh salmon
1 box phyllo dough

Directions:
Heat oven to 400. In food processor, blend dill, oil, walnuts, lemon juice, garlic, mustard, cheese, salt, and pepper. Remove skin and bones from salmon; rinse fillet and pat dry. Marinate in pesto for several hours, setting aside a small amount for garnish.

Chop fish with knife and fork and then form into patty. Wrap patties in phyllo dough, sealing with a little olive oil. Bake until golden brown, about 20-25 minutes.

Cranberry Pinwheels

2010-02-11T14:46:00.000-08:00

This blog is compliments of Suzanne (my Mom). I've loved these pinwheeels ever since she made them for my girlfriends and I on my 21st birthday. She made them tonight for an event, so I asked her to take a picture and send the recipe. Try them out!

Cranberry Pinwheels
1 carton (8 ounces) whipped reduced fat cream cheese
1 cup (8 ounces) crumbled feta cheese
1/4 cup chopped green onions
4 flour tortillas (10 inches)

*In a small bowl, combine the cream cheese, feta cheese and onions. Stir in cranberries. Spread about 1/2 cup of mixture over each tortilla and roll up tightly. Wrap in plastic wrap and refrigerate for at least an hour. Cut into roll ups about 1/2 inch thick.

Quick Updates

2010-02-08T09:14:00.000-08:00

j&j - On Monday we had our 3rd week of horticulture education from a Master Gardener. Gardening is an art and we are lucky to learn the in's and out's of from a professional. My family and I dabbled in gardening vegetables this summer - growing zucchini, broccoli, herbs, tomatoes, squash, and red peppers. It was exciting to venture outside each day to see what grew.

jo - John Mayer Concert with some of the interns Tuesday.

julie - in my "senior living" rotation in various nursing homes around the Charleston area. Very sad.

jo - in her dialysis rotation with a dietitian who went through the MUSC internship a few years ago. Once again, very sick population

julie - obsessed with LOST.

jo - continues on with her 1/2 marathon training. go jo!

j&j - due to lack of funding and rationale - no cable for the rest of the year...

charleston - 65 degrees and sunny. who wants to come visit?!

Happy Birthday Tommy Boy

2010-02-07T19:55:00.001-08:00

This is a special post dedicated to one of the most important people in my life, my little brother. Growing up, we weren't your typical brother and sister duo... we never fought. Well, except when I would egg him on to the point where he wanted to hit me but knew he couldn't so he would clench his fists so hard his face would turn red. (Hehe)

Until I left for college, the 4 of us shared dinner together at exactly 6 PM every evening as a family. Tom and I always sitting across from each other telling our stories from the day and sitting for at least an extra half an hour after we were finished eating. Now, those cherished dinners are far and few and I miss them everyday.

Although we no longer live a room apart, I feel we are closer than ever. A day is not complete without our numerous BBM's; giving each other pep talks when needed, discussing our stressful days, him commenting on the blog and how he should be referenced more often ... and yes, I now use him for boy advice. He listens and somehow always says what I need to hear. Talking to Tom is one of the best parts of my day.

Maybe I should thank our parents for raising us this way, or maybe I should just take it for what it is.

I am very lucky.

Happy 21st Birthday to my best friend and brother.

Love you.

Holy Guacamole

2010-02-06T10:13:00.000-08:00

Only dietetic interns would have a 15 minute lunch conversation about avocados. Yes, it was a heated discussion that racked our very tired brains. What is a serving size? Is it a fruit or a vegetable? Does it have fiber? fat? carbs? WHAT IN THE WORLD IS IT?

This prompted a much needed avocado blog ...

An avocado is technically a fruit that grows from a tree. Although it tastes like a vegetable, the pit in the middle makes it a fruit. They contain

- Protein

- Healthy fats (monounsaturated)

- Essential amino acids

Nutritional Information

I made guacamole this morning, which is one of my favorite dips.

TIP: Make guac yourself! It is so easy...

1 avocado smashed

1 small roma tomato diced

smidge of garlic salt

splash of lime/lemon juice

onion

BREAKFAST - I made egg whites and used guac on the side

8 Super Foods

2010-02-05T10:19:00.000-08:00

Every Thursday night, the interns participate in the Healthy Charleston Challenge. This is a 4 month, team weight loss program. Participants are given personal trainers and nutrition education. As dietetic interns, we provide nutritional advice to assigned teams as they adapt to a healthy lifestyle.

Judith, the HCC Registered Dietitian, provides a powerpoint and nutrition class every Thursday night. I LOVED this week's powerpoint so I thought I would share ...

8 SUPER FOODS to consume daily

Spinach -

Loaded with calcium, vitamin k, and iron.

If you are bored of spinach salads, try kale or collards

This lettuce contains more nutrition than other "lighter" colored types like iceberg lettuce.

The brighter the color, the better.

Yogurt -

Yogurt contains all the active cultures and probiotics we need.

CAUTION: This does not include the high calorie, sweet flavored Dannon/Yoplait yogurts. They are packed with added sugar.

BEST: Greek yogurt or kefir yogurt

*I love when my best friends sent me picture messages of their healthy meals. Thank you Embo! Greek Yogurt with berries and granola

Tomatoes -

An Alessi favorite! Tomatoes are packed with lycopene.

As in all fruits and vegetables, the more colorful, the better! Go for the bright cherry tomatoes. They are low in calorie and high in nutrition

Carrots -

Yes, carrots are a great snack.

Have you ever wondered how baby carrots are made? Personally, I never thought about it. I was educated last night... and plan to switch to buying full carrots.

Baby carrots are made from deformed regular carrots. Ever notice how they last forever? They are soaked in water and chlorine. This why baby carrots get white on the outside when they age... the chlorine is moving to the surface.

So buy your carrots whole, dice, and portion in baggies for snacking.

Blueberries -

Antioxidants!

The best sign of a nutritious fruit/vegetable is its color. These berries are packed with color. Raspberries and acai berries are also great alternatives.

Black beans -

High fiber foods which when combined with a heart healthy diet, helps lower cholesterol.

Provides antioxidants.

Jo loves beans! She throws them into stir frys, soups, and rice.

Walnuts

Provides omega 3 fatty acids, healthy fats shown to lower LDL cholesterol (bad cholesterol)

A lot of research is being conducted on the health effects of walnuts. A trial was conducted on men to see the effect of replacing calories from chips with calories from nuts. On average, their cholesterol dropped 30 points.

FUN FACT: Did you know HDL (the good cholesterol) cannot be increased from the diet, only increased from exercise....

Oats -

Oh oats, the holy food! I'm fairly certain all dietitians swear by oats. They are a soluble fiber which will help with lowering LDL.

Wonderful way to start your day.

eye on the prize.

2010-02-04T18:09:00.000-08:00

As in every phase of life, there comes a breaking point. There must be an equation somewhere that states you can only do so much in a certain amount of time. I am struggling to beat this equation but unfortunately time is winning. My head runs through never ending to-do lists throughout the day. I guess that is the life of an intern. 3 months to go...

j&j updates

jo: in her management rotation. We both agree that management is a difficult rotation because often management is learned best when performed. So Jo is doing a lot of listening ...

julie: in my school food service rotation. Dana and I have been through numerous schools ranging from kindergarden to high school. It was nostalgic to be back in high school.... Being the Catholic, all girl high school, it is still weird for me to be in the halls with them. The boys were very vocal of how excited they were for us to be their new "pretty lunch ladies." Dana and i QUICKLY assured them this was a one time deal. I realized how passionate I am about changing school lunches for the better. Dietitians work through SC to design menus, strategize nutritional ideas, damage control kitchen

jo: enjoyed an evening at Krista's watching a movie after a long day at work. They fell asleep around 8 oclock, mid movie... please refer back to first paragraph of this post.

julie: dana and I attended the South Carolina Sysco food service convention. We entered an enormous assembly room of about 100 food sample stations advertising their products to food service companies. We walked around in awe... sampling, eating, chatting, eating, and more eating. Our amazement must have been apparent because vendors kept asking if we were newbies. It was truly amazing.

yes, good things...

but also hypercaloric intake

homemade pasta

dad, how can we make these shapes?!

classic julie crab picture.

crab FINGERS (not claws)

beautiful

NOT beautiful!

You ate what?!

2010-02-01T17:42:00.000-08:00

After enduring 2 parties, a night of babysitting, and the baking of 6 dozen brownies, I toppled off the bandwagon. I ate sweets.

Today was the second intern bake sale. We peddled our "extra in your ordinary" baked goods for all we were worth and at the end of the day had quite a few left overs. It seems the general public is frightened at the prosepect of beets in their cupcakes and zuchini in their brownies. (Although, we did have a few converts!) And so, there I was staring at our leftover treats when I decided to pick up a carrot cake muffin with crumb topping. Delicious. I proceded to try one of each of our other products as well, but that's beside the point.

The point is, it was one day. One slip up. All is not lost. It's tempting in this battle for weight and health to engage in all our nothing thinking. "I already blew it, so I might as well just go all out and REALLY blow it." You know the thought? I'm convinced that mentality leads only to discouragment and a stomachache.

The new plan: Savor the treat, wipe clean the slate, and devise a strategy for future temptation. FYI, research says cravings only last 15 minutes. Ride it out with a book, a walk, or a call to a friend.

kate's granola

2010-01-29T10:04:00.000-08:00

Granola is a great staple item for anyone's cabinet. Granola can be added to your greek yogurt or portioned into baggies to keep at your desk for an energy boosting afternoon snack.

Why is it good for you?

Oats are a whole grain and a source of soluble fiber that help lower cholesterol while keeping our bodies regular. A cup of oatmeal provides 15% of our recommended amount of daily fiber. Oats also provide antioxidants, specifically selenium.

The nuts in granola provide healthy, monounsaturated fats.

Although granola makes for a great breakfast or snack, make sure to portion out your servings! It is easy to get carried away with handfuls. Jo and I are always portioning our snacks into ziplock baggies to prevent over indulging.

My best friend, Lolly, has been a guest on j&j so it was only natural for Kate, her mother, to be the next in line! Thank you Mrs. Clarisey for this healthy granola recipe.

Granola Recipe

4 cups old-fashioned oats
2 tsps cinnamon
2 Tb. Brown sugar
1/4 cup canola oil
1/4 cup honey
1/4 cup of ground flaxseed (optional)
1/2 cup of any toasted nuts
1/4 cup sunflower seeds
3/4 cups dried fruit more or less to taste

Combine the oats, cinnamon, brown sugar

Mix in the oil and honey until well distributed.

Add the toasted nuts, sunflower seeds and flaxseed.
Spray two cookie sheets with Pam. Spread out the oat mixture and bake in 10 minute intervals at 300 degrees.

Turn the oats and move away from the edges. Watch carefully to avoid burning.

Bake for a total of 20 –30 minutes.

Add the dried fruit after removing granola from the oven.

Cool completely and store in air tight container.

Low sodium pasta dish

2010-01-28T07:31:00.000-08:00

This week Jo and I are in our research rotation. We learned that research dietitians work in clinical trial settings to implement the effects of specific diets on the body. These diets are EXTREMELY detailed and measured down to the mg.

One of our assignments was to design a low sodium, low potassium, 2000 calorie meal plan. Thank goodness for food processor! This awesome computer program allows us to play with amounts, foods, and combinations to find the perfect meal plan. It took us about an hour - not easy to limit sodium to 250 mg! (As a reference - a slice of bread can contain that much sodium)

Kelley, our director, brought us to a kitchen on campus this morning to test out our recipes. Dana and I planned a cold vegetable pasta salad. We were asked to plan everything in grams so we were curious to see if our grams were well portioned. We used a lot of balsamic vinegar because it has calories but very low sodium.

SURPRISE - the pasta salad was so good, it was blog worthy. Except for a little too much balsamic vinegar...

This is a "recipe" that is really no recipe at all. Use whatever you have in your fridge!

Recipe

1 cup farfalle pasta (1 cup = 2 servings)

*whole wheat

a few slices cucumber chopped

a few slices of avocado chopped

*add any other vegetables you chose

1-2 pieces of cheese chopped

*whichever cheese you prefer. we used swiss because it is naturally lower in sodium

2 tablespoon balsamic vinegar

1/2 tsp of olive oil

Cook pasta and toss it all together

Well-balanced, low sodium pasta dish

-whole wheat pasta provides fiber

-avocado and olive oil provide healthy monounsaturated fats

-add grilled chicken or slivered almonds for protein

officially a couple.

2010-01-26T20:18:00.000-08:00

The morning commute into work is the perfect time to call my mother. As I was speaking to her today, I realized how exciting Jo's life has become. I was bragging about her new "no concentrated sweets" (I don't know how she's going to do it) lifestyle (we don't like the word diet) and even her new fitness plan. Similar to how husband's reap the benefits of their wife's new lifestyle change, I feel I am the husband in this analogy. Jo and I ran three miles yesterday and I plan on keeping up with her for as long as possible. J&J is in this together! My mom ended our phone call with, "well, tell your wife I said hi! Take care of her!" And that I will do.

Whole Grains

2010-01-25T06:30:00.000-08:00

There has been a big stigma associated with... WHITE BREAD. Dietitians everywhere are pushing for whole wheat bread. But why?? Why has Wonder Bread taken a backseat to these dense, brown slices?

There are 2 types of grains

1. Whole grain

2. Refined grains

The difference - whole grains contain the bran, germ, and endosperm. This basically means it still contains its natural nutrients. Refined grains have been "milled" or processed to lengthen shelf life. This process removes some of its iron, vitamin B, and fiber. These refined grains then become enriched by adding some vitamin B and iron, but not fiber. Whole grains will contribute to attaining the daily recommended amount of fiber (about 25-30 g/day)

How do I know? Some grains are natural whole grains...

barley

brown rice

oatmeal

popcorn

buckwheat

But when buying packaged item, reading the food label is key.

- The first item on the ingredient list should say WHOLE WHEAT

- It should also have 3 g fiber/serving

- General Mills displays a logo reassuring it is a whole grain product

Time.

2010-01-24T10:58:00.000-08:00

Confession: I have an addiction....to sugar. I'm serious. There is the misconception that those in the field of dietetics have their eating completely out of control, eat only healthy foods, and are naturally skinny for life. It's a lie. I wish it was true, but really it's not.

Lately I've noticed my sugar consumption creeping up from once a week, to once a day, to I've lost count!! It's frightening, really. Yesterday, I had this realization that I am not getting any younger and good habits must start now. Did you know that once a fat cell is created it is never destroyed? It can only be shrunk, always remaining with the potential to plump back up again...literally. Also, our bodies are naturally programed for fat storage. This was handy back in the days of hunting and gathering when famine was around every corner. In today's society of excess, it is a bit inconvenient. Oh, and then there is the fact that your metabolism slows down with age. See where I am going with this?

My goal: BREAK THE SUGAR ADDICTION!!! Out with the bad habits, in with the good. It's time.

The plan: No concentrated sweets for 3o days. (All prayers and encouragement appreciated! haha)

What does this mean? I'm still defining the parameters of my mission, but for starters I have hidden my muffin mix, syrup, jelly, chocolate chips, gummy shark snacks, and baking supplies. I will also be auctioning off the remainder of the buckeye blitz ice cream.

They say it takes 30 days to make/break a habit. So, here we go. Care to join me?!?

spaghetti squash

2010-01-23T10:13:00.001-08:00

I cannot believe it has been a week since our last roomie dinner! I keep hearing so much about spaghetti squash so I thought it would be the perfect recipe of the week

Spaghetti squash - Julie's first attempt

Lemon and garlic salad - jo

Garlic pita bread - jo

Spaghetti squash - this is an alternative for your "high carb" pasta dish. It has gotten a lot of attention lately so I thought I'd give it a try. Unfortunately... it was not our favorite recipe. We gave it a "meh". The squash basically adheres to the taste of the dressing.

j&j headed to Whole Foods today to purchase a spaghetti squash and this is it.

Place on lightly greased cookie sheet with the seed side down at 350 for 30 mins

When out of the oven, take a fork to the inside and scrape the interior to get spaghetti like strands. WARNING - pick out seeds...

About 20 mins into the squash baking...

Sauté olive oil, onion, and garlic

Add tomato and black olives, feta cheese optional

Add the topping onto the squash.

Add salt to taste.

This is with Jo's garlic pita bread.

It wasn't our favorite recipe but definitely worth trying.

ROTATION THIS WEEK

j&j - nutrition research rotation... together!

National Pie Day

2010-01-23T10:09:00.000-08:00

Julie and I first learned of this tasty holiday from Julie's Aunt Nancy. Apparently, January 23 was designated National Pie Day in 1986 by the American Pie Council. Who knew there was an American Pie Council?!

Growing up, we had this really tragic apple tree in our back yard. You know, the kind with a crooked trunk and branches that have to be tied to eachother lest they collapse in pile on the ground. My dad was committed to collecting the small, spotty apples from this sad little tree, however, and I must admit, they made the best pie you've ever tasted! Apple crumb pie is still a father-daughter tradition in the Brandon household, and was the obvious recipe for National Pie Day!

The Recipe: Pile peeled, sliced apples into pie crust. Sprinkle with about 1/4 C sugar mixed with cinnamon to taste. Set aside. Mix 1 stick butter, 1 C sugar, 1/3 C flour in medium mixing bowl with pastry blender. Sprinkle on top of apples. Bake at 350 for about 30 minutes or until golden brown.

Step 1 - sliced apples

Step 2 - the crumble

FINAL PRODUCT

calorie counting apps

2010-01-22T10:24:00.001-08:00

CONFESSION: my blackberry is attached to my hand. (if you know me or have been around me for at least an hour, this shouldn't come as a shock) My phone is everything - it links me to my email, my friends, my family, my internet, my calendar, MY LIFE.

My best friend Erica and I are constantly chatting via crackberrys. These conversations start at about 7 AM and last until we say goodnight. While chatting a million miles away during our simultaneous lunch breaks today, we realized our blackberrys are missing one thing - A CALORIE COUNTER.

I am eager to jump at any excuse to better my blackberry. Although I have a mini nutrition calculator in my head to stay on track - sometimes the day gets away from me. Jo has an app on her iPhone and is always referring to her daily "pie chart" that I have been quite jealous of.

Julie's BLACKBERRY APP -

Calorie Tracker by Livestrong

Jo's iPHONE APP -

Nutrition Menu App

Take advantage of this is a FREE way educate yourself about your diet.

Well, mine cost $2.99 but that's money well spent!

Mediterranean Feast

2010-01-21T18:15:00.000-08:00

Dana had the interns and some of her friends over to her house tonight for a MEDITERRANEAN FEAST... and a feast it was.

Our Contribution (and by our, I mean Jo's)

Tsatziki = Soft yogurt with cucumber

Ingredients

1 large tub of Greek Yogurt (we used 2 cups of plain Oikos)

1 cucumber

1/2 tsp salt

1 garlic clove

2 tb snipped fresh dill

2 tb olive oil

1. Place cucumber in a colander, sprinkle with the salt, and toss to coat. Place the colander in the sink and let drain 15 minutes.

2. Spread out cucumbers on paper towels. Roll up and squeeze to extract as much liquid as possible. Chop cucumber into small pieces.

3. In a bowl, mix cucumbers, greek yogurt, garlic, dill, and oil.

Serve with slices of red, yellow, and green peppers, carrots, cucumbers, or whole wheat pita bread.

*GREEK YOGURT = we substituted greek yogurt instead of yogurt cheese. Greek yogurt is low cal but very high in protein.

This dip was a HUGE hit tonight. Well balanced in protein (from Greek yogurt) and healthy fats (olive oil). Give it a try at your next party!

It has been a challenging week for j&j..

2010-01-21T09:03:00.000-08:00

Julie: I am in my public health rotation - working with the WIC Program. WIC is a federally run program for mothers and babies, providing nutrition education and food vouchers. I find myself emotionally drained by the end of the day. Because of the lack of education and nutrition knowledge, it is a struggle to communicate the importance of diet and lifestyle. It is also hard to relate to the mothers, many of whom are ages 14-20. They can barely take care of themselves, how can they nurture a baby? I admire those working in public health for their patience, dedication, and love. It takes a dedicated individual to give their time and effort to better the lives of those who need it most.

Jo: Today, Dana and I finished our 6th class on calories, macronutrients, exercise, portion control, weight loss, body mass index, etc. Good thing we really narrowed down our topic, or that could have been challenging! After teaching 3, 90 minute classes 2 days in a row I have a whole new respect for teachers. It's exhausting! Teachers are required to be engaging, authoritative, and nurturing all at once...it's a rare gift, I think.

Julie: After my 4 month hiatus from working out, I decided to get back in shape. I now go to spinning class everyday at 6 to release stress and get my once aerobically fit body back again. Reminder: Everyday is a new day - so get back at it.

j&j: peanut butter blitz icecream has made it back to the freezer

j&j: Jo and I reunited at home on Wednesday evening at about 8 oclock, both equally exhausted and in need of a dish to bring to Dana's Mediteranean Feast the next evening. I had no energy to go to Publix, so I merely forked over money and thanked Jo for her efforts. My supposed "early bedtime" was scratched due to our 2 hours of chatter in the kitchen; Jo releasing frustration on the vegetables while I remained sprawled on the counter top- enjoying a glass of wine, but moreso enjoying our time together. What I lacked in contribution to our dip and salad, I hope I made up for in good conversation. It was another night in which I was reminded of how thankful I am for Jo.

julie: january day at the beach

thanks charleston

j&j: very tired.

Haiti Update

2010-01-20T20:12:00.000-08:00

Here is an update of the needs in Haiti and specifically what you can do to help Canaan meet these needs. I know this seems foreign and so far removed from our daily lives, but the faces of these kids are not just cute poster children for a devistated country. They are kids that I know and spent time with. They each have unique stories and personalities and need your help. I encourage you to watch this video and catch a glimpse of real Haitians your money and prayers go to help.

http://www.facebook.com/l.php?u=http%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DyDl51ncEBlY&h=3a0646b3c6017556edc6e9a5ac33ce97

Haiti

2010-01-19T21:03:00.000-08:00

I've struggled to know how to write about last week's earthquake in Haiti and quite frankly, have felt a little guilty about squeezing it in between reports of my extravagant dinner at 82 Queen and our favorite new healthy eating tip. These things aren't bad in and of themselves, tragedy just has a way of putting life in perspective.

Last summer, I spent 6 weeks in a Haitian malnutrition clinic distributing Medika Mamba, or peanut butter medicine. Mother's would travel hours with their children on foot and by "tap tap," (small pickup trucks litterally crammed with people who would tap on the truck when ready to disembark) every week to receive the mamba. For many, this was the only food they could offer their baby.

While in Haiti, I lived at the Canaan Orphanage in Montrouis, roughly 40 miles from Port-au-Prince. We traveled to Port numerous times, but the mountains of trash in the streets, never-ending sea of concrete roofs, and masses of people veiled by disel fumes was never a sight we grew used to. Port is a city built for 500,000 people, but houses between 2.5 and 3 million people. Communication is poor and resources are almost nil. The Haitians are industrius. They sell what they can, endure unbelievable heat working in rock quaries, and farm what they can in the hostile soil. Still, they are the poorest country in the Western hemisphere with 80% of the population living under the poverty line.

I am comforted by the fact that, as my grandmother pointed out, perhaps the attention on Haiti will actually improve the plight of Haitians. Perhaps a rally of governments and individulas behind this poverty-sticken country might actually afford Haiti new hope and fresh opportunity. Already, in our own nation, this tradgedy has broken partisan boundaries as former President Bush and former President Clinton join to organize American aid. I was moved by a CBS interview where the two men sat down together, affirming the American spirit of generosity and goodwill, and calling for support of our Haitian neighbors. They have set up the Clinton Bush Haiti fund to provide food, water, shelter, and medical attention to victims of the quake. You can donate by visiting http://www.clintonbushhaitifund.org/.

You can also donate through the Canaan Orphanage where I worked last summer. Here, Haitians are helping Haitians as part of a "life boat" ministry. Canaan was not physically affected by the quake, but they are in close enough proximity, and have enough contacts in the city to provide required aid. Over 4000 people were left homeless in the network of churches Sister Gladys' (Canaan's director) leads, alone. This number is only the tip of the iceburg. There have already been 70,000 deaths reported since last Tuesday. If you are interested in supporting relief efforts through Canaan, visit http://www.canaanorphanage.org/ and direct donations to Chris Hlavacek.

I encourage you to act. It is easy to watch our T.V.s and pity these people, wonder about life's fairness, and then return to daily life. I'm guilty of it. I have pictures of Haitian children on my bedroom walls, their eyes a constant reminder of the blessings the Lord has undeservedly lavished on me and the injustice of poverty and hardship dealt to others. Still, I am guilty of seeing, yet returning to my daily life. With so many rising up and offering money, prayers, and helping hands, let's not sit back and wait for someone else to finish the task at hand. Let's join their efforts.

best day of the week

2010-01-18T11:58:00.000-08:00

Sunday has officially become our roomie dinner night - it's about time this happened!

MENU

Portabello Mushroom "Burgers" - Jo

Risotto - Julie

Pear, Gorgonzola, and Candied Walnut Salad - Jo

Julie's Recipe of the Week

I am a child of my father's kitchen. I have grown up watching him spend endless hours concocting our families favorite Italian dishes. Always analyzing his technique in awe, hoping I will someday acquire such culinary confidence and expertise. Because his cooking is so much more than merely making meals - it is his way of giving us his love.

Risotto is a time consuming dish I have been nervous to attempt. This week I gave it a try (of course calling my dad a few times to double check I was doing it right). Well, good news. I did it! After sending a picture text message to my dad to make him proud, we enjoyed our risotto around the table

Weekend Recap

2010-01-16T23:20:00.000-08:00

Once again, another week whirled by. I completed my dialysis rotation which proved to be more frustrating than expected. Dialysis is a treatment for people with end stage renal disease. Their kidneys no longer filter their blood, so they need a machine to do it for them. Kidney failure stems from hypertension and diabetes.

Because the kidneys cannot filter their blood, they have a very specific diet they must follow - limited phosphorus, potassium, and fluid. The dialysis dietitian is constantly fighting with patients to adhere to this diet. I was appalled and angered to find the number of patients that could care less about watching their phosphorus or potassium. These are serious restrictions - if you consume too much phosphorus, it will calcify in your blood stream and form bone. It's literally like your body begins to turn to stone. And potassium is a solute that can stop your heart if too elevated. Why do these patients not care? Why do they not want to fight to live?

As a new member of the medical world, I guess this will continue to aggravate me. I will never understand why a patient this week with a $5 copay refuses to get their phosphate binder medications waiting for them at the local pharmacy while a month ago I had had a middle class father working 3 jobs, crying in the hospital, not sleeping at night for fear he can no longer afford his 2 year old daughters cystic fibrosis medication.

Needless to say, I was happy when Friday rolled around.

It was RESTAURANT WEEK in Charleston. Jo and some of the interns dined at 82 Queen, a reputable restaurant downtown. They ate their money's worth and came home stuffed. Jo's cousin, Douglas, was also visiting and he braved the dinner with 6 girls. Apparently their was no "work talk"... lucky for him!

Jo, Douglas, and I headed out in the rain to watch the UK game on Saturday. Unfortunately, my DAYTON FLYERS lost to XU... but Jo was happy because UK WON! Go Cats.

(I'm not a UK fan at all - just a supportive roommate)

"you're NOT from here"

2010-01-16T16:23:00.000-08:00

Yesterday, Rebekah and I went back to Florence Crittenton. Round 2: Cooking Demonstration. The assignment was to cook something simple and inexpensive while utilizing ingredients grown in the on-sight garden or available from food banks and local donors. Man, am I naive. I went in armed with my tomato corn salad tossed in basil vinegrette, sincerely believing the girls would be thrilled. Wrong. Turns out they "hate tomatoes," "can't cook," and "will NOT try that." In retrospect it's comical, but at the time Rebekah and I were at a loss for words. I wish I could have seen the akward glances we shared during our desperate attempts to relate to these girls.

Funny, though. The more Rebekah and I floundered, the more we piqued their interest. By the end of our short demonstration, the girls were fighting over who would cut the scallions they had for the first time been introduced to just that morning. In the end, they were like proud parents showing off their culinary creation. They could not wait to distribute it around the house to their teachers and case workers. When asked to sample their final product themselves, one girl asked, "Are you from here?" When Rebekah sweetly answered that she was from Missouri, the girl snorted and replied, "Right. That's why you eat like this! I'm not trying that!" We just laughed and considered the girls' pride in their cooking victory enough.

"Not so Charleston" Tomato Corn Sald:

2 Cups Cherry Tomatoes, halved

1/4 C sliced green onion tops

2 T thinly sliced fresh basil

1 T balsalmic vinegar

1 t Olive Oil

1/4 t salt

1/8 t black pepper

1 (7 oz) can whole-kernel corn, drained

Toss all ingredients, and serve.

Chicken Day 2

2010-01-15T05:26:00.000-08:00

Ok Kristen... ready for more chicken ideas?

You come home CRAVING a pizza.

Options:

1. Grab the take out menu - Giordanno's isn't THAT bad if i get vegetables right?

2. Pop in a high sodium, processed Lean Cuisine that is still about 500 calories of who-knows-what

3. You make your own pizza

Ingredients

100 cal whole wheat english muffins (buy breads with whole grains)

grilled chicken

tomato and basil

shredded mozzarella (made with skim milk to cut fat/calories)

How to

Preheat oven to 400

Toast English Muffin - I like to spray afterwords with PAM olive oil for taste

Place tomato slice, basil, salt and pepper ontop of English Muffin

Place 3 oz of chicken and shredded mozzrrella cheese over the vegetables

Bake for a few minutes until the cheese melts - it melts quick! WATCH.

*Tip - when buying bread, buy whole wheat

*Tip - measure portions of chicken and cheese. it is easy to have a heavy hand, start learning what a portion looks like

*Tip - if you do not have fresh tomato, basil - use pasta sauce

*Tip - if you want a barbeque chicken pizza, marinate chicken in BBQ sauce - (Montgomery Inn is my favorite)

You can play with this recipe

- veggie pizza, chicken alfredo pizza, portabello mushroom pizza, or do what I do -

throw whatever you have left in your fridge ontop.

My favorite type of cooking is one where I don't need to stress out over a recipe.

Jargon

2010-01-14T17:56:00.001-08:00

This morning, I taught a prenatal nutrition class at Florence Crittenton. The historic home in downtown Charleston offers both residential and day programs for at risk, pregnant teens. The girls are provided medical care, tutoring, training in independent living, recreation, and counseling. The girls were so young. They first seemed toughened by the cards life dealt them and the consequences of their choices. But the more we talked, the more I could see they were just girls; girls that had lost the opportunity to live life selfishly. We told them what a dietitian was and the kind of school involved, knowing most of the girls would never finish high school.

When Julie came home tonight from Healthy Charleston Challenge, she voiced what I had been feeling all day. "She said they just want me to tell them what kind of bread to buy. If I were learning a foreign language I would want someone to tell me what to do, too!" That's exactly it. Her HCC participants and my girls had a common thread. They just didn't know what to buy, what to eat, or what to believe. Sometimes we forget that all this "fiber, phytochemical, omega-3" jargon, label reading, and throw together meals stuff that come second nature to us really can be a foreign language. We both grew up in health conscious homes, full of opportunity and resources. But, some people grew up eating out of a bag. Maybe their parent's didn't have the money or mabye they didn't have the time, but either way, they've never picked a tomato or snapped a bean.

I feel priviledged to be given the opportunity to teach a group of young girls expecting their first baby, to counsel the empty-nesters that aren't quite sure when they packed on those extra 20 pounds, or to ease the fear of the newly diagnosed diabetic. My hope is that I don't become calloused, that I remain thankful for the blessing of my healthful upbringing and sensitive to the nutrition needs (financial, educational, and otherwise) of others. I trust that through our work in the hospital, the community, and maybe even this blog, Julie and I can shed some light on the nutritional dilemmas of those around us, promoting not a diet plan but a healthy, affordable LIFESTYLE.

Orange fingers

2010-01-14T17:00:00.001-08:00

A friend and I were discussing the incredible taste of a cheese puff. Remember being in grade school and getting them in your lunch? If you don't, your classmates probably do because your fingers remained orange for the rest of the day.

Well, now we are older and those gram of saturated fat don't disappear like they used to. They now stick on our bellies. So how do we solve this problem?

CHEETO PUFFS serving

QUAKER RICE CAKES serving

I was amazed when I tried these rice cakes. The perfect cheesey snack... Just don't eat the whole bag at once.

Go Green

2010-01-14T16:26:00.000-08:00

Have you ever found a recipe that actually makes you feel healthier just by putting it in your mouth? You know, the kind you can feel your body thanking you for eating? My "soup of the week," turned out to be just such a recipe.

So, what's so special about this soup? Lentils and spinach for starters! Both of these foods are what we like to call "nutrient dense." They provide a TON of nutrition in just a few calories.

Lentils are a complex carbohydrate (broken down slowly in the body)high in fiber, which is shown to both lower cholesterol and aid in blood glucose maintenance. Adequate Folate and Magnesium, both of which are found in lentils, have been shown to decrease the risk of cardiovascular disease. Just 1/4 cup dry lentils contain 11 grams of protein. This is about the same amount of protein found in a chicken leg...minus the fat!

Spinach provides more than half the daily requirements of Vitamins A and K as well as folate and manganese. It is also an excellent source of vitamin C and Iron. I could go on. Basically, leafy greens pack more nutritional punch calorie for calorie than any other food!

If that weren't enough, garlic and onion (I don't know how to cook without these!) are shown to reduce triglycerides, cholesterol, and blood pressure.

I'm sure by now, you're thinking this concoction must taste terrible! I assure you, it does not! Admittedly, it is an unfortunate shade of green, however :)

The Recipe: Lentil Potato Spinach Soup

Ingredients:

1 C dry green lentils 2 Tbsp olive oil 1 T (or more) minced garlic 2 Medium onions, chopped
4 C low sodium chicken broth
2 Tbsp fresh, chopped parsley
10 oz frozen spinach 2 medium potatoes, cubed (with skin)
Salt and red pepper flakes to taste 1/4 C lemon juice (or not, just realized I forgot this!)

Directions:

1. Cover lentils with water in a medium saucepan. Bring to a boil and simmer, covered for 20 minutes. Set aside. Drain liquids.
2. Saute onions in LARGE skillet until browned. Add broth, lentils, and remaining ingredients except lemon juice.
3. Cook mixture about an hour until potatoes and lentils are tender.
4. Stir in lemon juice just before serving.

teriyaki chicken veggie stirfry

2010-01-13T12:12:00.000-08:00

Chicken is a great form of PROTEIN. It is beneficial to have a source of protein at each meal. Do you ever notice how you can eat and eat carbohydrates (like fruits, starches, and nonfat dairy) without getting full? Carbohydrates digestion begins as soon as food enters the mouth wher as protein is digestion does not begin until the stomach. So eat balance your meals with protein to stay full longer! Labels are a great tool for estimating protein.

Now that I have preached about chicken, it's story time. My friend Kristen bbm-ed me today with a serious dilemma - being the smart shopper that she is, chicken was on sale so she bought A LOT of it. Now she is stuck with a bunch of chicken and no idea what to do with it. This obviously called for a blog...

Chicken possibilities are endless - you have to get creative.

Julie's Go-To Dinner

Chicken Stir Fry

Ingredients:

chicken breasts

teriyaki marinade

frozen vegetable blend

garlic (of course)

PAM/olive oil

- Morning: Throw chicken breasts into ziplock baggie with teriyaki marinade

- Evening: Heat up a pan with a little olive oil/PAM. Cook the chicken on the stove top and add vegetables

- Buy a frozen bag of vegetables blends for about $1.50 at any grocery store. My favorite is the california vegetable blend (broccoli, cauliflower, carrots). Or my favorite if TJ's is in the area - Trader Joes Hodge Podge. Stirfry frozen vegetables with the chicken... I like to add minced garlic for more flavor.

- Toss together with a little extra teriyaki on top.

If chicken and veggies isn't enough - Make some basmati rice to put the vegetables over.

*TIP - Try to buy frozen vegetables because they contain less sodium than canned vegetables

*TIP - Watch the sodium on the teriyaki dressing. Mrs. DASH has salt free marinades.

Don't worry Kris, j&j will have more chicken recipes to come...

j&j runs on dunkin

2010-01-12T12:54:00.000-08:00

No intern survives on a full nights sleep alone... if coffee could be hooked to an IV, I would be the first in line. Jo saved us money by purchasing a great coffee pot that we set every night before bed.

Although we are poor interns, we treat ourselves every once in a while. So I'm sure you are wondering... where is our coffee place of choice?!

Here's the routine.

Jo: Small coffee, just cream

Egg white flatbread with turkey sausage = 280 cal, 6 g fat

1 chocolate munchkin

Julie: LARGE iced coffee with about a million splenda and a smidge of skim milk (always iced - no matter the temperature)

1 chocolate munchkin - beware of employees who try to be nice and give you about 5. They aren't doing you a favor...

(Jo caught me enjoying my coffee in my "natural habitat" as she calls it - once I get home from work, I don't leave this spot.)

Dunkin Donuts now offers a DDSMART menu for the health conscious. Jo's flatbread sandwich is on the list. Our Charleston Dunkin Donuts also offers FREE WIFI for those of us with lots of homework and projects.

Carrot Cake with Fresh Orange Cream Frosting

2010-01-11T18:34:00.000-08:00

In celebration of our first official roomie night in, Sunday, I made a carrot cake. Sometimes you just get an itch to bake, you know? I find this especially true when it's cold outside and I'm in need of a break from the practical. There's just something therapeutic about the methodical following of a recipe, the hum of the mixer, and the sweet smells from the oven. And don't baked goods just say, love? Maybe it's my Souther Baptist roots, but when I think baby, surgery, funeral, or job promotion, I think: take them a cake!

This Christmas my grandmother made the most heavenly carrot cake I have ever put in my mouth. I first asked for the recipe, and then if she would like to be featured on our blog. So, here's to you Mamaw :)

The recipe: Carrot cake with fresh orange cream frosting

Blend the following at minimum speed, increasing over 2 minutes:

1 plain yellow cake mix
1 pkg 3.4 oz vanilla instant pudding
2/3 C fresh orange juice
1/2 C vegetable oil
4 large eggs
2 tsp cinnamon

Fold in the following with a spatula:

3 C grated carrots (5 medium) - Note: Do not try to use the baby carrots you have on hand. Buy regular carrots. Trust me, it is SO worth it!
1/2 C Craisins
1/2 C chopped nuts (Mamaw pecans)

Divide between 2 greased and floured, 9" round pans. Bake 30-35 minutes at 350 degrees. Cool upside down for 10 minutes on wire rack. Turn right side up and cool 30 minutes.

Fresh Orange Cream Cheese Frosting

Blend:

1 8 oz package cream cheese
8 T butter

Add:

3 C sifted powdered sugar

Add and blend until light and fluffy:

2 T fresh orange juice
1 T orange zest

Ice cake once COMPLETELY cool. Mamaw uses a beautiful swirling technique that I hope to someday master.

Feeling the need to improve the nutritional profile of this delicious cake, I used a reduced sugar Pillsbury cake mix, sugar free pudding, and fat free cream cheese. With the exception of the cream cheese these substitutions worked very well. Next time, I think I will use a reduced fat cream cheese in an effort to keep my icing on the cake!

chipotle

2010-01-11T17:03:00.000-08:00

Don't we all just love Chipotle? I've witnessed boys down Chipotle burritos in the blink of an eye. Recently, I have had a few friends and family members ask, "how bad is chipotle" Chipotle is a tricky restaurant because it looks fresh and delicious, but yet it is still a fast food chain. I believe there are healthy options wherever you go, so it is your responsibility to become educated on their options to make the healthiest decision.

Lets take the Chipotle experience and break it down...

Step 1 : What type of meal are you going to get?

BURRITO - you are starting off with 290 cal, 9 g fat

BURRITO BOWL - okay still 0 calories. but wait until the rice comes...

MINI TACOS - each tortilla is 90 cals, 3 g fat

SALAD - 0 calories and NO RICE. good job.

Step 2: Hello rice

Unless you are getting a salad, rice will be added. Ask them to limit the amount of scoops... they can go awful heavy on the ladle size. According to the website, 3 oz rice = 130 cals. Although I am not completely sure how much rice they add, I can almost guarantee it is more than 3 oz.

Step 3: Protein

BEANS - great source of protein. j&j loves beans. 4 oz =120 cal, 1 g fat, 7 g pro

CHICKEN - another low fat protein option. 4 oz = 190 cal, 7 g fat, 30 g pro

FAJITA VEGETABLES - THUMBS UP. 2 oz = a measly 20 cals.

BARBACOA AND STEAK - about 170-190 cals, 7 g fat, 30 g pro

*It is good to pair a tortilla or rice dish with a protein to keep you full longer.

Step 4: Top away

SALSA - go for it! About 40 cals/serving. salsas tend to be tomato based which are very low in calorie.

CORN SALSA - corn is a starchy vegetable which has more calories - but still a good option

SOUR CREAM & CHEESE - resist! they dish out way more than a serving. high in fat.

TIP: ask for these on the side

GUACAMOLE - provides healthy mono unsaturated fats from the avocados but because it is made with many other ingredients, there are hidden calories! 3.5 oz = 150 cal, 13 g fat

Chips - BEWARE! 4 oz = 570 cal, 27 g fat. WOW. Each bag must have more than 4 oz.

Take this information as you please. If you are going to indulge in a monster burrito, balance it throughout the rest of your day. Get toppings on the side. Decide what calories you can live without.

Rescue that snack!!!

2010-01-11T16:54:00.000-08:00

This week I made fruit kabob snacks with a group of 3rd graders during my Jr Doctors of health rotation. The kids LOVED skewering fresh apples, bananas, pineapple, and grapes and then rolling their creation in fat free vanilla yogurt and coconut. It was so much fun to watch them as some tried coconut for the first time and others bragged about how "all fruit was their favorite kind of fruit."

I wasn't exactly complaining when I went home with left over fruit, either! The sweet kiddos neglected the grapes at the end of the kabob line and I came home with a practically untouched bag of both red and green grapes, a delicacy in the house of unpaid interns! However, somewhere in the hubub of the week they became neglecgted crisper at the bottom of the fridge and today I realized, barring quick action, I was about to have raisins!

So, I stuck them in the freezer. I don't think I've had frozen grapes since highschool, but they used to be one of my favorite snacks! Their high water content gives them a delightfuly slushy texture and their sweetness can easily pass for desert. But, at only 62 calories per cup, there is absolutely no guilt in popping this sweet treat! And, you might find it a good way to resucue a forgotten snack!

A much needed day off

2010-01-11T08:19:00.000-08:00

NO WORK TODAY! It is amazing how much one can accomplish with a day off. Jo and I woke up bright and early this morning to give our apartment a head-to-toe clean; scrubbed floors, did laundry, cleaned bathroom, organized closets. Mom, are you loving this blog already?!

Tonight, the interns gathered to discuss our upcoming projects. As we said earlier, this semester is packed with assignments, projects, and events. We spent first semester gaining clinically based knowledge and now we are able to use our expertise to teach; one of the most rewarding experiences of all.

I was a little distracted during the meeting due to our first Foodie's Night In (#fni) event through twitter. Cooking with Caitlin hosts fni events every Monday from 4-6. This week they allowed j&j to host a nutrition related event talking all things healthy. It was a huge success!

Thanks Cooking with Caitlin.

BIG STEP - Jo has joined Twitter. She has made her roommate proud. Now i need to teach her how to use it...

J&J's Rotation This Week

Julie - working with dietitians in a Dialysis Clinic (people with kidney failure)

Jo - working with Florence Crittendon, a home to provide support for single mothers. This should prove a challenging population of girls, most of whom have little to no nutritional understanding. They will be teaching a cooking/education class for the girls. Stay tuned for their lesson plan.

150 cal treat

2010-01-10T17:35:00.000-08:00

I try to purchase whole foods [ fruits, yogurts, vegetables ] for my snacks instead of relying on boxed, processed items. Sometimes we look at the calories equivalents and forget about the ingredients. Does 100 calories of chips really equal 100 calories of an apple?

BUT doesn't every girl love a sale...

Last week at Publix, 100 calorie snacks were buy-1-get-1 - how could I resist?!

150 Calorie Afternoon Snack =

100 calorie wheat thins + 50 calorie light laughing cow cheese triangle

What makes this snack so great?

Pairing a "carby" snack with a protein food, like cheese, will keep you full for longer. Protein digestion does not start until food reaches your stomach, unlike carbohydrate digestion that begin in the mouth. Pair low-cal snacks with protein to keep you satiated longer.

Roomie Sunday

2010-01-10T07:45:00.000-08:00

J&J are dedicating one night a week to roomie bonding. It is far too easy to allow our hectic schedules to get in the way of quality time together. We decided to end our big day on the Cooking with Caitlin radio segment by making dinner together.

Julie even went to Target today to get us more plates... Ohh the small pleasures in life.

TONIGHT'S MENU

julie's first attempt at baked tofu (RECIPE OF THE WEEK)

roasted veggie medley - brussel sprouts, sweet potatoes, and onions

jo's quinoa with carrots and raisins (julie's first experience with quinoa)

Baked Tofu

The key to cooking tofu is to buy the correct consistency - Extra firm.

Before you bake, use paper towels to squeeze out all the water.

Cut into thin slices and lay on a sprayed cookie sheet.

Drizzle honey and salt over top.

Bake at 400 for 30-35 mins

Veggies

It is almost a shame how simple it is to whip up roasted vegetables.

Use j&j's 3 key items - it is hard to go wrong when using these ingredients

1. olive oil

2. onion

3. garlic

Toss vegetables together

Bake at 400 for 25 mins

Quinoa (pronounced keen-wa) - a grain and a complete source of protein, containing all essential amino acids. Jo introduced me to this grain and I love it! It's light, fluffy, and can be substituted in other starchy dishes. Jo prepared our quinoa tonight with carrots, raisins, and orange juice.

Julie's tofu and veggies

Jo stirring her quinoa

Finished Product...

The perfect Sunday night

J&J Hit the Radio

2010-01-08T12:53:00.001-08:00

It is a momentous day for J&J Interns!

Cooking with Caitlin is a Cincinnati based catering/entertaining company that has hit the ground running! Caitlin and I went to Ursuline Academy High School together. Between Caitlin's passion for food and lovable personality, we always knew she would be successful in the culinary world. Caitlin, her sister Kelly, and business partner Molly began Cooking with Caitlin a few years ago. They are frequently featured on Cincinnati TV, teamed up with Skyline chili, host various catering events, and have an awesome website! (Check out Caitlin's recipes) Caitlin was also the youngest winner of the "40 Under 40". They will soon be featured on FoodTV. We are so proud!

Cooking with Caitlin hosts a radio podcast every Sunday at 3 PM on 55krc.com to discuss Hot Food Topics. J&J is being featured as a guest today! Wish us luck and feel free to call in

Thank you to Cooking With Caitlin for this awesome opportunity

Check out their website

www.cookingwithcaitlin.com

and our featured article...

http://www.cookingwithcaitlin.com/online_event_registration/foodies_night_in_day-to-day_healthful_eating

this for that.

2010-01-08T09:12:00.001-08:00

i love getting blog inspirations from my best friends. A few days ago Emily confessed her urge for a sweet but salty snack... specifically McDonald's french fries. Considering my dislike for fast food, I quickly rattled my brain for a substitute. I do not want my Embo resorting to these empty calories.

I informed her of my most frequent dinner side item.

Sweet Potato Fries

Now, this delicious treat is the furthest thing from fried foods, but provides the same sweet and salty taste.

What are the health benefits of sweet potatoes?

As a root vegetable, sweet potatoes provide a substantial amount of vitamin A and vitamin C. A small-medium sweet potato provides about 100 cal, 1 g fat, 25 g carbs, and 2 g protein.

Okay, so now we know they are beneficial to your diet AND a tastey substitute for french fries..

How do you make them?

PREPARATION

Cut a sweet potato in strips or thin circles

Spray cookie sheet with PAM

Lay sweet potatoes on cookie sheet

Sprinkle with salt, olive oil/PAM

Bake at 400 for 25 mins

Drizzle light maple syrup once out of the oven

Be a brussel sprout

2010-01-04T22:10:00.000-08:00

They say, you are what you eat. If that is true - I am a vegetable. I love them raw, cooked, or steamed... just not soaked in butter. But there are a few vegetables I've struggled to enjoy. Being a future RD and knowing what is good for me, I made it a habit to force myself to continue to try foods I once refused. Taste buds can definitely change over time.

BRUSSEL SPROUTS.

The first thing that pops to mind - a food mothers force their children to eat as they cry at the kitchen table.

Don't let this fool you. These mini cabbages are full of vitamin k, vitamin c, potassium, and FLAVOR

I prefer to make quick and easy meals without too many ingredients. I never seem to have the right one in my cabinet when needed anyways.

How to prepare them...

Toss lightly in olive oil

Add salt or pepper to taste

Lay in aluminum foil and place on cookie sheet (saves on cleaning time)

Bake at 375 for 30 minutes

Easy as that.

Just say "no"

2010-01-04T18:27:00.000-08:00

Julie's string of great posts has motivated me to return to my keyboard and START BLOGGING! All I can say for my absence is, it's been a whirlwind! But Julie and I are officially reunited on the island, I have recovered from my holiday sugar coma, and week one of spring semester is complete! I laughed out loud when I read Julie's account of jandjintern's "rough morning" last Monday! Needless to say, It was more than a little difficult to get back in the swing of things! But, we're down to one more semester. Time switch gears and finish strong!

All this gear switching is, as Julie said, going to require a great deal of flexibility and planning! Ingrid Michaelson says, "All we can do is keep breathing." So true, but I'm also going to keep cooking! Never am I more tempted to swing through the drive through, (there, I said it! I'm tempted by fast food!) than at the end of a long day. Let's face it, the thought of cooking a meal can be daunting! Heaven forbid you should have to go to the grocery store, too! Does rest for the weary mean compromising your waistline and health? Absolutely, not!

I read an article in Southern Living over Christmas that I found to be quite timely. It listed several "must have items" for every pantry. I realized this was a concept that, thanks to my father who taught me to watch the sales and buy in bulk, I was already subconsciously employing to some degree. So, I thought I'd share my list with you:

1. Can of black beans
2. Can of tomatoes
3. Box of whole wheat pasta
4. Frozen stir fry veggies
5. Garlic (I buy pre-minced in a jar)
6. Olive oil
7. Low sodium chicken broth
8. Quinoa

The beautiful thing about these items is that they are non-perishable. They can wait in your pantry for as much or little time as you need. So, when you're needing that quick meal you can convert your stash to soup, pasta, stir fry, ANYTHING!

Now, what if you're needing a low cal snack? A few I like to keep on hand:

1. Box sugar free chocolate pudding
2. 100 calorie pack kettle corn
3. No sugar added blueberry delight applesauce
4. Fiber One oats and chocolate bars (word to the wise: DRINK PLENTY OF WATER ..trust me!)

If you're the type of chef that prefers a recipe and measuring cup to an experimental pinch of this with a can of that, work backwards. Stock your pantry with the ingredients of one or two of your favorite recipes. With a stocked pantry, you'll have all the amunition you need to say "no" to the drive through and enjoy a healthful meal at home!

2010 with a Healthy Start

2010-01-04T17:34:00.000-08:00

I now realize why Oprah, Valerie Bertinilli, and countless other celebrities make public vows to lose weight. That one little statement to the public forces accountability. No one wants to let their viewers down...

So here it comes.

I am making my public New Years Resolution.

Just like so many others, I use my busy life as an excuse to cop out of trying new recipes. I preach to patients all day about branching out yet it is hard to stray from my go-to items. My goal is to pick one new recipe each week to explore. I'll blog about it to let you know how it goes... Stay posted for the recipe tomorrow

Second semester

2010-01-04T09:35:00.000-08:00

Jo and I have returned to Charleston from our lovely Christmas break. Jo picked me up from the airport yesterday, after a funfilled 5 day mini Chicago vacation within my vacation.

This morning got out to a rough start. I slept through my alarm 3 times, managed to lose and find my house key, threw on wrinkled clothes from my suitcase, and drove to work while Jo ate her cranberry and oatmeal to-go. The morning was topped off when a woman in high heels stomped my foot on the bus - it was only 7:30 AM!

As always, Mondays are class day...

Today was a day of realization - life is about to get very busy. First semester was clinically oriented with structured days in the hospital. This semester's scheduled is more scattered, unorganized, and project oriented. Time management will play a major role in our sanity.

This morning Jo and I discussed the way we used to throw around the procrastination statement... "Oh, we don't have to worry about it until after Christmas break". Well, that day has come.

J&J will keep you updated on our exciting nutrition rotations, as they will be changing each week. I am in my Management rotation with our head clinical dietitian. Jo will be working on a program to educate parents about nutrition for kids.

Susie Homemaker

2009-12-30T11:47:00.000-08:00

Look at my new apron! This was my surprise present from Lolly. I absolutely love it. It will come in handy for my new years resolution...

Stayed tuned to find out what my news years resolution will be!

Thanks Lolly : )

We'll B.C'n ya

2009-12-29T20:56:00.000-08:00

My Berry Chill addiction developed 2 years ago during a summer spent in Chicago... Berry chill provides gluten and dairy free frozen yogurt with an assortment of toppings. This low cal treat and plethora of toppings left me constantly coming back for more. All my friends know of my addiction and tease me, but I don’t care. I am addicted and I am proud.

It’s a pricey habit – about $7 a cup, but well worth it!

Dont feel bad about indulging - only 20 cal/oz

Health benefits = Full of probiotics, low cal, and fruit toppings for vitamins and antioxidants

Berry Chill uses twitter and technology to market to their consumer. I follow Berry Chill (@Yogijones, their mascot) on twitter. If you tweet your trip to Berry Chill, you receive 10% off your purchase. What a great way to market your company. This summer they also promoted recycling by giving a complimentary frozen yogurt for every 10 cups returned to the store. I am embarrassed to say I think I received about 4 free ones this summer…

Today- Lolly, Andrew (our 3rd travel partner), and I stopped for a treat as soon as we got into the city.

Lolly and I were happy to partake in Andrew's first Berry Chill experience.

Andrew: Pomegranate and original blast with strawberry, kiwi, raspberry. The “Antioxidant theme” as he liked to call it.

Lolly: Pomegranate and original swirl blast with blueberries, strawberry, peanut butter covered pretzels

Julie: Banana walnut biscotti and original with mochi, rainbow sprinkles, pretzels

Check out their website www.berrychill.com for locations

Follow them on twitter! @yogijones

Chicago Bound

2009-12-29T06:08:00.000-08:00

Bags are packed, garmin ready, snacks in tow, we're almost ready to go! Lolly and I head out to Chicago today for a fun filled, reunion weekend. Just about all our college friends make the yearly trek to Chicago to ring in the new year. It is the best way to celebrate the beginning of 2010 - my favorite city with my favorite people.

Lolly and I must keep our eye on the prize (arriving in Chicago) because the means to the end is not always pleasant (driving through Indiana!) We've had some bad luck and interesting stories in the past. I'll be sure to keep you updated. Say a prayer for safe travels!

Last trip we were totally unprepared and resorted to Chex Mix and sunflower seeds from a gas station... won't do that again!

Quaker rice cakes - yumm
clementines - lolly's favorite
peppermints - apparently they keep you from being sleepy (thank you mom for those)
pistachios - great nut to munch on. they take longer to eat with the shell so you can't just pop back a huge handful. 50 nuts are about 180 calories. That's alot of bang for your buck!
Granola Bars - These are the Kroger brand knock off of Fiber One bars. They were on sale for half the price and have just as much fiber. What a steal!
Coke Zero and Water - Yes, I admit it. I love my caffeine... Water to hydrate as well

What's the Difference?!

2009-12-28T18:47:00.001-08:00

One of my best friends, Lauren, asked me today "how bad are Ramen noodles?" Like a language I know by heart, my mind immediately recited that horrible nutrition label. I quickly typed.. NO BAD! Lauren gave me the perfect blog topic...

Now, I am normally preaching about never denying yourself a food. I believe all foods have a place if eaten in moderation.... But Ramen noodles may be the exception to that rule. There are so many other more nutritious, quick meals to replace this artificial meal.

So what makes Ramen noodles so bad?!

1 PACKAGE TOTAL (remember there are 2 servings in a package - important to note)
Calories: 370
Fat: 12 g
Saturated Fat: 7 g (the bad fat)
Sodium: 1900 mg (YIKES!)
Carb: 54 g

No vegetables, no nutrients, and almost your entire days worth of salt. Is it really worth it?

So what to do? We need a quick, tasty substitute for these salt noodles.

- If you MUST have your Ramen... make the noodles and limit the amount of seasoning. Or substitute for your own seasoning full of herbs and spices. Add some vegetables to the broth.

-Amy's Kitchen makes delicious soups.

This No Chicken Noodle Soup has half the sodium, half the calories, and half the fat with an added dose of vegetables. Soups tend to be high in sodium, so read the label! If you must have soup, try to balance it out throughout the rest of the day. It will leave you less bloated.

Amy's also makes low sodium options.

- My personal favorite is Healthy Choice Chicken and Rice. Each can is 2 servings, but each serving only 100 cals, 3 g fat, and 480 mg sodium. Still not ideal in the amount of sodium, but a lower option if you must get your noodle fix.

Everyone wants to stay warm and enjoy a nice bowl of soup. Try new options and read your labels!

To soy or not to soy?

2009-12-27T07:37:00.000-08:00

I've slowly become a soy food junkie over the past few years. It took a few trials and some time to get used to the texture but I'm proud to say, edamame, tofu, and other soy products are some of my favorite foods.

So you probably ask youself... WHY SOY?!
- Soy originates from a soybean or legume, naturally low in fat and high in protein
- Contains omega 3 fatty acids = the good fat!
- Source of complete protein (with all essential amino acids)
- Vegetarian and vegan approved

Many people frown at the thought of "tofu". Who would want to eat something with such a horrible name?! You do not need to eat raw tofu or edamame to get your fill. There are many food products that incorporate soy into their tasty dishes .

Soy nuggets were one of my staple soy products while living in Chicago this summer. If I didn't know better, I thought I was eating Wendys chicken nuggets! I preached to everyone about these nuggets and even made my boyfriend try them... he loved them, although he hated to admit it. They can be purchased at Trader Joes Grocery Store. Unfortunately there isn't a Trader Joes in Charleston, so I have been missing out. (Anyone know of another grocery store that has them?!).

The nutrition facts are:
Serving Size: 4 nuggets
Calories: 120
Fat: 2 g
Sodium: 490 mg
Protein: 12 g

Protein is digested more slowly, therefore it keeps you full longer. Combine these nuggets with a salad or some rice for a delicious lunch. Jo has a hard time with milk, so she enjoys her soy milk everyday. There are also soy burgers, soy milk, soy cheese, soy granola bars... the list is endless!

Challenge yourself this new year to experiment with new foods and give soy a try

The Feast Continues On...

2009-12-25T17:36:00.000-08:00

After church last night, my brother and I returned to watch our home videos my mom had given to us as a present. She gave us the best present of all - memories. These DVDs kept us entertained for hours; reliving such happy times, laughing at our innocent ways, and saddened by remembering the loss of those who are no longer with us. These childhood videos were another reminder of how lucky I am to have a brother like Tom, always patient, always kind, and always the best brother I could ask for. Needless to say, we were up until about 3 AM last night which made for a late wake up call this morning.

Breakfast consisted of: homemade waffles, greek yogurt with apples, grapes, and oranges, and a vegetable egg white omelette made just for me! Yes, I am pleased to report a well balanced Christmas morning menu.

2 of my favorite presents were my pedometer (to wear around the hospital, can't wait to see that number on busy days!) and the Flexitarian Diet book by Dawn Jackson Blatner, RD. I recommend it as a great read for all those health nuts out there!

Dinner: My dad decided to try something new. We covered our beef tenderloin in rock salt to form a shell. After cooking thoroughly, we broke the shell to find a perfectly cooked, juicy, and delicious piece of meat inside! All in all, it was a success. Memories made in the kitchen with my Dad are some that I treasure most.

My sweet mother is always finding creative ways to incorporate healthy eating into our meals, which means so much to me. She wanted to experiment with this salad and it was a huge hit! I wanted to share it with you...

Fennel, Parsley, and Orange Salad
1/2 c golden raisins
4 cups thinly sliced fennel bulb
4 cups torn radicchio
1 navel orange
1.5 c loosely packed fresh flat leaf parsley leaves
1/4 c fresh orange juice
1.5 TB red wine vinegar
2 tsp extra virgin olive oil
1/2 tsp salt
1/4 tsp ground pepper
2 TB pine nuts, toasted

1. place golden raisins in small saucepan and cover with water. bring to a boil, remove from heat. cover and let stand 10 minutes. drain well.
2. place slices fennel, radicchio, orange, and parsley leaves in a large bowl, and toss gently to combine. Combine the OJ, vinegar, olive oil, salt, and pepper, stirring with a whisk. Stir in raisins. Drizzle OJ mixture over fennel mixture and toss gently.
6 servings, 90 cal/serving

MERRY CHRISTMAS

2009-12-24T21:56:00.000-08:00

Merry Christmas from J&J
May you all have a safe and blessed holiday.

Lessons from the ICU

2009-12-24T13:17:00.000-08:00

Working Christmas Eve was a little harder than I expected. Empty staff parking lots and full ICUs are not exactly joyful, and the irony of Christina Aguilera holiday playing as a backdrop to medical emergency was hard to swallow. But I realized a few things today. First, I am so blessed that this Christmas my family is on the other side of the hospital bed, and can rejoice in health and the Lord's provision. Second, I realized this week how important it is to slow down and see people. No matter how sick, no patient is ever just a list of signs and symptoms or necessary medical interventions. Everyone needs to be listened to, encouraged, and valued. I am thankful to be part of a profession that has the opportunity to intervene in people's lives both medically and relationaly when they need it most. Such an opportunity is worth spending the holidays at work. Which brings me to my last point, ultimately, Christmas is just another day. The gift of Christ's birth and time spent with those we love are gifts to be treasured all year. So whether we gather together on Christmas, the day before, or the day after, really makes no difference. What matters is that wherever we are, we are all there. Let's not take a day for granted, or miss an opportunity to slow down and see someone in need.

Merry Christmas Eve wherever you are!

julie's favorite day of the year

2009-12-23T18:31:00.000-08:00

Christmas Eve is without a doubt my favorite day of the year. I would pass up any holiday or holiday meal for this occasion. Every family has their own holiday traditions... for the Alessi family, December 24th surpasses the rest. In the Italian culture, Christmas Eve is the Feast of the 7 fishes, rooted in the abstinence of meat on this holy day. Ever since I could remember, my family spent the entire day together in the kitchen preparing for the feast that lie ahead. Now that there are only 4 of us, we don't always make seven fishes, but we try to get close.

Hors d'oeuvre
king crab legs (MY FAVORITE)
cold shrimp
assortment of cheeses
seared scallops wrapped in proiscuitto
home made Italian bread (compliments of my father and I)

First course
Aleeche (pronounced all-eej). This is a Neopolitan pasta dish with an olive oil, garlic, onion, and anchovy sauce. This dish makes Christmas Eve special because I cannot order it any Italian restaurants - I would need a place ride to Italy! My grandmother taught my dad and my dad taught me so I someday can make for my family. This is the only day of the year we make it.

Main Course ... I'm really getting full by this one!
Breaded tilapia and salad

Dessert
Pumpkin Chiffon Pie
Christmas cookies

Holiday memories and joy are often rooted in our meals. Everyone has their own way of celebrating this day; whether it be chinese take out, a traditional meal of fishes, or a quick fix dinner thrown together by your mother who hates to cook but tries anyways for the love of her family. I hope you treasure this day with your families, around a dinner table set just the way you like it.

having too much fun with crab legs... and my brother being a good sport with my candy cane headband on

StairMaster

2009-12-23T16:58:00.000-08:00

Today there was fudge in the RD office. I reasoned the endorphins released by chocolate consumption would probably make for a better work day so I indulged. I then decided I should probably take the stairs. So, I huffed it from the 1st to 5th floor at which point I realized, the 5th floor landing was maintenance only. So, I walked back down to the 4th floor, found a new set of stairs and walked to the 5th floor (I've heard many a person mocked for taking an elevator up one flight of stairs and was not about to be the butt of THAT joke). Once on the 5th floor I attempted to give a diet education...note to self: don't try to give diet education while huffing and puffing. It puts a damper on your credibility. I imagine the sight of a "healt professional" in a blue plastic smock and duck mask, sweating profusely also puts a damper on their credibility. It's in these moments I imagine the view from a hospital bed and chuckle.

Warm Food for "Cold" Winter Nights

2009-12-23T16:16:00.000-08:00

The expected high in Charleston Christmas day is 68 degrees. While some Americans have found themselves running for canned goods and firewood, we on the coast have been scurrying for higher ground, fleeing from rain and high tide. Needless to say, it hasn't felt exactly like Chirstmas.

This past week was my turn to stay home alone, completing my staff relief week at the hospital, while Julie headed home for the holidays. So with warm weather and no roommate I set out to convince myself it was Christmas. I began with the Pilsbury slice and bake reindeer cookies from my childhood. Much to my dismay, you no longer have to slice them, or even break them apart! Simply transfer from box to pan and bake...or not. Next I moved on to Christmas music via a Pandora Norah Jones holiday playlist. Those who know me best may be shocked at this tidbit, but I really did enjoy my holiday tunes. Finally, I started cooking!

Over the weekend I made a large pot of homemade tomato soup courtesy of the blog I mentioned a few posts before (http://fortheloveofcooking-recipes.blogspot.com). This was also the recipe Claire recommended, thanks Claire! The recipe:

Roasted Tomatoes and Garlic:

1 28 oz can of whole tomatoes
2 tbsp olive oil
Salt and pepper to taste
1/2 tsp dried basil
2-3 cloves of garlic, sliced into thin slivers

Preheat oven to 425 degrees. Strain tomatoes from juice, reserving juice for later. Spray cooking spray over a tinfoil lined baking sheet (for an easy clean up). Add tomatoes, drizzle 2 tablespoons of olive oil over the top along with the dried basil and the salt and pepper to taste. Slide the garlic slivers into the tomatoes, they will roast and soften inside as well as infuse the tomatoes with their flavor. Place in oven and roast for approximately 30 minutes. Don't over roast or they will be dry.

Soup:

1 tbsp olive oil
1/2 sweet yellow onion, diced
1 1/2 carrots, diced
2 celery stalks, diced
2 cloves of garlic, diced or minced
2 cups of vegetable broth or chicken broth (I use homemade chicken broth)
1 bay leaf
1/4 tsp white sugar
1 tsp balsamic vinegar
2-3 tbsp fresh chopped basil
1/2 cup of non fat milk

Heat 1 tbsp of olive oil in a dutch oven or large soup pan over medium heat. Add onion, carrot and celery and cook until tender. Add garlic and stir for 30-45 seconds before adding chicken (or vegetable broth), reserved tomato juice (from canned tomatoes), bay leaf, sugar, balsamic vinegar and roasted tomatoes. Cook over medium low heat for 2-3 hours.

In a separate bowl add milk. Slowly spoon a little bit of soup mixture into milk to warm (don't pour cold milk into the soup because it will curdle). Once the bowl of milk is warm add it to the soup along with the fresh basil. Remove the bay leaf and use an immersion blender to blend until smooth. Pour soup through a strainer to remove any chunks (optional). Serve and enjoy.

Tonight I made a chicken parmasean that might have made my Italian roommate proud! Unfortunately I'm not so good and measuring so I'll just give you the basics. Start by boiling whole wheat angel hair pasta. You can minimize the whole wheat texture by overcooking the noodles. Top with a slice of provolone cheese (or another chesse of choice). Place a grilled chicken breast (I marinated mine in Mrs. Dash lemon and herb marinade) sliced lengthwise on top of the cheese, and top with marinara sauce. I made my own sauce with a can of tomato puree, A LOT of minced garlic, fresh basil, salt, pepper, a pinch of sugar, and a splash of white balsamic vinegar. Served with a side of fresh asparagus grilled with olive oil cooking spray and garlic salt, it makes the perfect winter meal!

Julie's favorite Christmas Cookie

2009-12-21T17:50:00.001-08:00

This morning I woke up to snow, my Dad baking bread in the kitchen, coffee brewing, and Christmas music playing. Nothing better than that. I immediately got to work on baking my FAVORITE cookie. It has no health benefits and too much butter than I'd like to acknowledge - but tastes of memories and Christmas time.

Russian Teacakes
1/2 c confectionary sugar
2 sticks softened butter
1 tsp vanilla
1/4 tsp salt
2 1/4 c flour
3/4 c chopped walnuts

Mix first 3 items. Stir in salt, flour, chopped walnuts.
Chill dough.
Roll into 1'' balls. Place on ungreased baking sheet
Bake 10-12 minutes @ 400 degrees
While warm, roll in confectionary sugar. Cool. Re-roll cookies again for another coat.

Hope you enjoy them as much as i do

Interns do Christmas

2009-12-21T09:35:00.000-08:00

Q: What do dietitians enjoy best?
A: FOOD!

It's difficult to remember the holidays are upon us with our busy schedules and above 50 degree weather. The interns decided to have a Christmas potluck on Thursday as an excuse to cook, get together, and celebrate. Dana, Shelly, and Rebekah hosted the event at their apartment, adorned with lights, "leftover" decorations from Dana's mother, Angela (the infamous Christmas angel), and the ever-so-creepy Christmas Trolls.

It was the perfect way to end the first semester! WE MADE IT! One semester down. I headed back to Cincinnati for 2 whole weeks while Jo is finishing her staff relief week and will make it back to Kentucky Christmas morning.

MENU
Dana: Chicken salad on crostini and gluten free chocolate torte
Shelly: Homemade sushi (yes, she is impressive!)
Rebekah: Shortbread cookies with a white chocolate/Andes peppermint icing
Julie: Carrot, Raisin, Pineapple slaw
Jo: Filo dough cups with brie and jam
Karen: Paula Dean cake (pumpkin, cake, pecans, and BUTTER BUTTER BUTTER)
Krista: Biscuits with blue cheese

We had a wonderful time sitting around the family room exchanging stories, talking about work, and of course talking about our latest favorite recipe. Yes, we always end up back on the topic of food. At some point of the night, each intern laughed so hard they cried. I had not done that in tooo long! Jo and I also managed to take a Christmas photo... if we were going to send out a Christmas card - this would be it!

7,000 calories?!

2009-12-16T12:17:00.001-08:00

This week I (Julie) did my Cystic Fibrosis rotation. I was so moved by this population, I had to blog about it. Cystic Fibrosis is a chronic lung disease. Sticky mucous develops in the lungs and digestive tract. This mucous blocks pancreatic enzymes secreted to absorb food. It also coats the inside of the lungs causing lung function to decrease, therefore more calories are burned to maintain daily function. These patients have incredibly high caloric needs and difficulty absorbing the nutrients. Weight gain is a major issue.

Kristin, the CF dietitian, works with patients on their "anti-diet". She promotes adding butter, oil, cream to nearly everything to add calories. There is a direct correlation between BMI and lung function. For the most part, the higher the BMI, the better function you will have, Many of her female patients "forget" to take their enzymes in hopes of keeping a very slender frame. Kristin is constantly battling with them to take their enzymes to keep a BMI within healthy range (around 20-25).

We had a 20 something year old, male patient today who lost a few pounds from his already emaciated frame. His caloric requirements are... 7,000 calories a day. It almost seems unbelievable. He receives 4,000 calories overnight through a tube that feeds into his stomach to alleviate the almost impossible caloric goal during the day. He lost weight this week because he cannot afford his grocery list. He is supporting himself in college and as I am quite familiar with, funds are normally low. I suggested Costco to buy in bulk for a cheap price. My heart went out to him. His lung capacity is at 28% and he now wears an oxygen mask. I'm praying Costco can help him out, even throw a deal his way....

I enjoyed this rotation because the dietitian works closely with the patients. CF is a lifelong disease, so Kristin forms a bond with the kids, seeing them numerous times a year. The clinical team takes her expertise seriously and relies on her to keep these patients up in their weight. I like rotations in which the RD is valued. We don't go to school for nothing!

Rinse Thoroughly

2009-12-12T20:56:00.000-08:00

These noodles are one of my FAVORITE new finds. Well, maybe not so new, I've been eating them since summer. They are a great option instead of a high carb pasta. They are at Whole Foods, Kroger, and sometimes Publix for about $1.50-2.00 per packet. Let me save you a little time- they are found with the cold tofu normally around the perimeter of the store (I walked around Whole Foods for way too long my first trip!)

PROS
- Low carb
- Low cal (40 cals per PACKAGE!)
- Gluten free
- No cholesterol
- Vegan

WARNING
- Make sure you rinse them VERY WELL. As my very Italian, doesn't understand how or why I could EVER stray from his homemade pasta el pomodore, Dad once said, "Ew Jul those smell like feet". Don't let this scare you away!! Toss thoroughly in a colander to prevent the commentary.

WHAT TO DO WITH THEM?
- If you're in a rush, throw them in with some pasta sauce.
- Stir fry with veggies and chicken
- Try to pair the noodles with a protein to keep you full and satisfied for longer

Let us know what you think! Jo has yet to try them... I'll have her post her review

A hidden monster

2009-12-10T10:17:00.000-08:00

Last week I had the pleasure of attending my second cousins birthday party. Yes, I have family in Charleston, but our busy lives as 20 and 30 something-year-olds has prolonged our first official get together. It is always fun to see family members I have not seen since I was an awkward looking middle schooler. As we chatted, I explained my experiences as a dietetic intern. My aunt explained her concern about her recent lipid profile, specifically her high cholesterol level. Just for a mental image... we are talking about a beautiful, size 4, energetic, athletic woman in her 50's. She is probably the last person you'd pin with high cholesterol. She is the perfect example of how heart disease can be a hidden monster. While talking, we discussed altering her food choices as a trial to see if her cholesterol can be lowered through nutrition therapy, using medication as a last resort.

I look at my own parents - both eating out of the same fridge, cooking the same meals, and eating dinner together for the past 25 years. As a future RD, I would give them an A+ for good eating habits (duh- they made me!). My dad has high cholesterol that he treats while my mother hasn't had any problems. High cholesterol can be due to a series of factors - diet, exercise, and family genes. It is easy to forget about taking care of your insides Just because you look youthful and "healthy" on the outside.

As they say - knowledge is power.
Go to your doctor. Do your research. Be proactive.

i have missed you...

2009-12-10T07:35:00.000-08:00

well i've neglected our blog for long enough! My apologies for my absence. The past few weeks have been a whirlwind between covering the trauma unit for staff relief week, going home to cincinnati for a quick 72 hr trip, then becoming quite ill for a few days ... blogging has been placed on the back burner. I am happy to report the fever is gone, cough drops no longer needed, and most importantly - my stress level has receded.

i've spent the past 2 weeks in diabetes rotations. With the estimated health care cost of treating diabetes to triple by 2034, the role of the dietitian in prevention and treatment is crucial. The dietitians I shadowed work closely with the endocrinologist and nurse practitioners to collaborate on patient treatment. In a medical world where the dietitian can often become lost among the ranks, it's promising to find a patient population in which the RD's nutritional knowledge is valued.

On another note - Christmas is coming!! Which I have to remind myself of due to the lack of snow, mittens, or college tacky christmas sweater parties. The most festive Jo and I have been this holiday season included a 15 minute span of Christmas music while eating in the intern office. It was quickly turned off due to our headaches and exhaustion.

Fun Random J&J Updates
* Jo and I finished our case study presentations!
* Jo babysat for 2 precious, well behaved children last weekend. We now have an adorable picture of Santa hanging on our fridge... the only Christmas decoration we own.
* It was 72 degrees yesterday
* Julie's new favorite food is roasted sweet potatoes
* The Peppermint Stick tub of icecream finally make it our freezer
* Julie is babysitting for her favorite little Matthew man on Saturday. We will be going to see a movie as my Hannukah gift. Any suggestions on movies?!
* Jo is going to Anna's graduation this weekend! She is very excited to see all her college roommates (minus one that can't make it)
* UK is currently undefeated! GO CATS

Pictures from Thanksgiving.
Julie with her brother, Tom
Jo with Julia and Bethany

im a follower

2009-12-07T15:04:00.000-08:00

also, i just started "following a blog." i don't know this woman, but after an hour of recipe perusing, i'm fairly sure i want to be like her. Check her out!http://fortheloveofcooking-recipes.blogspot.com/