Decoding the box....

Happy Thursday to all! Well today actually is my Friday. I am taking tomorrow off to go check out restaurants to have my sisters baby shower at. Yes we are welcoming our first grandchild to the family and it is soo exciting. It is a girl but my sister and her husband wont spill the beans on the name yet. oh well. Something I guess needs to be a surprise.
Yesterday I posted some information about food packaging and decoding what is on the labels.
Today a reputable website came out with and article that supports just what I was talking about. It isn't too long and I think it is a great read.
http://www.foodnavigator-usa.com/Market/Cereal-giants-are-duping-shoppers-with-all-natural-claims-says-lobby-group/?c=nq5Y1O13j8XQ67thS9vkqeSBbd86J6IK&utm_source=newsletter_daily&utm_medium=email&utm_campaign=Newsletter%2BDaily

If you have time check it out!
Off of the regulatory soap box, I wanted to share a "recipe" I came up with to satisfy a snack craving
I took:
1 whole banana
about 1 tbsp of natural peanut butter
about 1/2 a tsp of chocolate chips

In a bowl I cut the banana up in to pieces added the peanut butter and chocolate chips. I microwaved for about 30-45 seconds. Mixed/Mashed a little bit and poof. I had a rich, tasty snack/dessert that was full of healthy potassium, good fats and antioxidants. The warm banana was really comforting too!

Have a great day!!

What are some of your favorite snacks?

The Weather Outside is....

Is it really only Wednesday! I tell ya these dark cold and wet days are really stretching out the week. It is that time of year where motivation to exercise sinks and cravings for comfort good increase. When my alarm goes off in the morning I can't believe it is so dark out. I have also decided the day I retire I am smashing every alarm clock around me.
In all honesty fall is my favorite season. The crisp breeze, strong sun (at times) and beautiful colors.
Not to mentioned apple cider, chilli and a plethera of other tasty warm goodies. Another little friend that comes around during these cooler days is the common cold. Don't know how I have missed this guy the past few months but he came to visit a couple weeks ago and of course it was perfect timing.
I was about to head to visit my newly pregnant sister. Somehow doctors don't recommend a sick person to be around a pregnant lady yet i figured she works in a hospital so she is used to it. :)
In my quest to heal up as quick as possible i purchased a tablet that you put in the shower and it creates a vapor from the water. Not only did it not really work but when reading the packaging that in bold letters had a disclaimer stating "Not for comsumption, do not eat" I noticed something very familiar. INGEDIENTS. Ingredients such as silicon dioxide, titanium dioxide and others that I see in ingredient statements every day in snack foods, confectionary and others. I couldn't believe it.  Five out of the Eight ingredients in the vapor tablet were in foods that some Americans eat on a daily basis. So what is one to do? Only buy natural and organic foods? If this is what yo udecide to do great, but first I should share something with you (from my cheap side).
1. "Natural" is not a FDA regulated term. For example cheetos and 7up tag themselves as natural. They can do this because the term "Natural" is not defined yet so no one can say they are wrong.
2. Read labels. I don't just mean the nutrition facts panel. Many companies will put statements and claims on their label that are marketing ploys and charge you more. It may say "Made with Olive Oil" and charge you more for it. Look at ingredient statements and base your purchases on that.
3. Buy things whole. Buy bricks of cheese or Oats for example and shred it at home or make your own oat meal.
This will provide you with savings because you are doing the labor not paying for it and YOU will be in charge of the ingredients. This way you ensure that you are eating FOOD, not something that has stablizers and preservatives that have been decided can't harm you in large amounts in food items that can get lost in your cabinets and found months later still looking pretty good.

Frugal Feasting!

I am still here.

Hello folks. Sorry for the big time lapse between posts. It is incredible how much time a full time job takes up. ha. Not to mention an over active pup. I have tried to post pictures of her but for some reason it wont work. I will get some up soon I promise. Also because lets be honest, compared to other Dietitians blogs this one is lacking, ha. I have to be honest because my new job has me sitting down at a desk for 9 hours a day I have been focusing on exercise almost more than nutrition. I have signed up for the Hot Chocolate 15K in November as well as started a little challange with a few girl friends to keep each other motivated.

The best thing hands down about summer is fresh fruits and vegetables available from your home garden. If you don't have one I strongly suggest giving it a go. Even if you have an apartment in the city. A friend of mine does and has a box on her balcony that she grows broccoli, lettuce, tomatoes and herbs on. AWESOME! I have no balcony or anywhere to put such a garden box but I do have a mother with a yard . There we planted different kinds of tomatoes, peppers, squash, cucumbers, zucchini, green beans, and enough herbs to start our own spice store. They are doing great too!

It is an amazing feeling to walk out in your yard and make an organic, basically free lunch! Litterally getting back to our roots here!

If your harvest proves to be too bountiful for you to consume try making soups, sauces, blanching and freezing what you can or these fruits and vegetables make excellent gifts for any reason!

Seeds cost mere cents and plants can be rather cheap at your local grocery, hardware store or farmers market! Everyone is always looking for a deal, I can't think of a better one!

Hot in here

It has been soo hot recently but refreshing. I will take this right now over rain and 50 degrees. However this may change by mid-July. I have only turned  my AC on once after a run outside. I haven't turned it on for a few reasons, 1. I breath in recycled air conditioned air all day it is nice to have some fresh air, 2. My apt actually stays reasonably cool,3. The heat whipes my dog out. I would rather sweat a bit if it means she will sleep, ha. However it doesn't really make me wanna turn a hot oven on to cook. I have been eating a lot of salads and other cool items. Which is kind of a bummer cause the company I work for is having a HUGE tent sale. At said sale I bought basically a whole new kichen. We produce a lot of items for the "Food  Network " and other cooking/baking lines. I got a silicon oven mit, sauce brush, ice cream scoop, baking sheets, 9x 13 pan, 9x9 pan, pasta spoon, two spatulas, rubber scrapers, a can opener, large serving spoons, cooling racks and more for only about $70. LOVE SALES.
Before the heat came in I made these great " cookies" I say cookies because if you are a dessert purist you may not classigy these as cookies but I swear that is what the recipe called them. I eat them for breakfast, he.
Recipe:
3 bananas
2 cups rolled oats
1/3 cup vegetable oil
1/3 cup chopped dates

Smash the bananas until they are a smooth consistency (easier if you use slightly browned bananas). Mix in oats, vegetable oil and dates. let stand for 15 min. This helps the oats soften. Plop down on a cookie sheet and bake at 350 degrees for 20 min.
I substituted peanut butter for vegetable oil. They are a bit softer and get added protein.  They resemble more of a baked oatmeal rather than a cookie. I also at times will add some chopped nuts and chocolate chips (dark chocolate of course).  Give them a try.

Food Pride

Memorial day weekend proved to be one of extremes. The weather was nuts! Sunday was rain and cold while Monday brought 90 degrees and sun. Food was no exception. I spent a lot of time this weekend with family and friends as I am sure many of you did. Aaand where there is a gathering there is food! I am not even going to pretend it was a healthy weekend, except a lot of outdoor activities. However, this is more than acceptable everyonce in a while, yes even for Dietitians!On Saturday I got my hair cut and of course the topic of food came up. My hair dresser told me a story about how she went to dinner with a friend that was so strict on what she ate it took the fun out of the meal. She then said something that struck me. "I was never raised to be ashamed of what I ate". Whoa! Now she is not a heavy girl mind you, but does not deny that she enjoys food. I mean lets be real, who doesn't. This comment has stayed with me. On sunday I had two bbq's to attend. One was at my uncles pretty typical. The second was at one of my life long friends who's husband is in culinary school. The burgers were the size of my head, sausages as long as my arm and dessert enough to feed three people with one serving. Now I am not denying that it was deliscious but health conscious, NO. Monday I met my mom, aunt and uncle with their two daugheters at my grandpas house. My grandpa is in his late 80's and at that point in life I believe you should eat whatever you want. He wanted a whopper, wish granted!
As my two little cousins (10yrs and 8yrs) read off the nutritional content of different fast food items form their Subway cup my hair dressers comment ran through my head again. At 10yrs should you be counting calories? I am not saying the kids should be running around with pixie sticks for breakfast but the previous night i was around near glutony and now I hav ea 10 year old reciting sugar and fat content. is this teaching good eating habits or the basis for eating and image issues down the road?  You all know I am about healthy eating but I do believe there is a balance. I agree with my hair dresser "shame" should not accompany any meal, maybe just a longer walk :)

Taking the lead

I know I know. Where have I been? It has been a crazy time recently. The new job is amazing but taking up all my time. Along with my 99% sweet, 1% cujo pup, I do not know where the time goes. Yet here I am ready to share. I am not sure if I have explained properly what my new job is. I am the new Food and Product Regulatory Specialist for a food company. My job is to create those helpful little nutritional labels and ingredient statements you see on food items. Also I evaluate and assess packaging to assure the correct and necessary information is on there. You have no idea how much these things are regulated. I have learned soo much about food, ingredients, regulations, ect. It is amazing really what goes into out mouths when we eat. I have read statements before on how food is not formulated in a lab not grown on a farm. I had no idea  how true it was until I developed an ingredient statement that looked more like my chemistry homework from high school. Or I assisted with a customer question about a vegan item. We had to tell her that it was not vegan because one of the preseravtives was a derivative from an insect material. Crazy! Granted our products are not meant to be consumed in large quantitites however, when you think that you are eating beetle shell even in a tiny bit, it makes you think twice. It has always been said ignorance is bliss.
I had thought that this position would drive me back into mainstream food culture. That maybe the whole sustainable organic avenue wasn't all it was cracked up to be. WRONG. It has made me more and more aware of what is in my food and how in the long run it can effect my environment and health.
I went out with some culinary students the other night and one asked me " Has being a Dietitian ruined your eating?' I resonded " No, but yes, it has effected it." I am not sure why choosing not eat bacon ladened mac-n-cheese is considered "ruined eating". Which brings me to my recipe!
I cooked and I mean really cooked for  the first time in a long time the other night. Made myself some deliscious eggplant parmesean. Now this can often be a rather unhealthy dish. Eggplant is like a little sponge, soaks up everything. This is what I did.
1 egg plant sliced into about 8 slices
2 eggs
about 1 1/2 cup of italian bread crumbs
Jar of marinara sauce (your favorite)
Shredded cheese (mozzerella works best of course)
heat the oven to 450
Dip the slices of eggplant in the egg and then in the bread crumbs and place on a cookie sheet. You may need to grease up the sheet a bit so they don't stick.
Put the slices of eggplant in the oven for 10min, flipping half way through.
After they come out put in a casserole type dish, pour over sauce and top with cheese. Cook until heated and cheese melted about 15-20min. A serving is about 2.5 slices and around 400 calories. Other nutrients depend on the sauce and cheese you use. Try it out!!!!

I'm back!!!!

So it has been a while since I have been here and A LOT  has changed.
I went to India/Malaysia=AMAZING and started a new job. I am not longer in the health care field but now food regulation. My new position is very detail oriented which I have learned that I am not so much. Also should note the word food is subjective. If you come from an organic and sustainable point of  view it may be difficult to consider a product that most of the ingredients are preservatives, stablizers and a mish mash of letters (FD&C  #40) instead of wheat, carrots, juice, ect.  food. However if you look strictly on edibility, then yep, its food. I am learning a ton about the food regulation industry, ingredients and labeling procedures. Very interesting. However due to these new changes and events in my life I have had little time to cook at home and explore my mission of affordable local and organic living.I will share with you somethign that I have discovered despite what you are eating.
As Dietitians we always talk to people about healthy preparation, drinking lots of water, making sure to buy pure and whole ingredients. But we never tell people physically how to eat.
Sounds strange, right? You have been eating your whole life! How many times has your family (Mom specific) told you to slow down, chew your food. I myself will admitt at times when I am in a rush I take a few big bites just to get something down. I have learned recently that this is the down fall. Shoveling in food that is half chewed is causing you to eat more than you probably would have with smaller bites. If you cut a strawberry in to quarters it looks like a lot less than if you cut it in to multiple small pieces. These are not ideas to make it seem you are eating more than you really are but giving you an opportunity to enjoy and taste what you are eating. It is strangely more satiable than heaving it down your throat.
At your next meal take a minute and enjoy the flavors you have created!

OOOOps

I meant to share this with you as well, I think it is funny and a true look at what has happened.

http://www.youtube.com/watch?v=BkloPHbJJHc

YAY!

There is so much to be happy about at the moment I have just landed a new job that will provide me with all that grown up stuff like a steady pay check, insurance and other benefits.AMAZING! Some of the most amazing people I know are celebrating up coming birthdays and some people who are close to me are getting good news on their health, PLUS it's finally warming up. What could be better? Well I will tell you.....At one of my facilities yesterday it was the managers birthday, one of the technicians thought it would be nice to bring in a cake for her from one of the major grocery stores in the area. Picture the scene nurses, techs, dietitians and administrative are all hovering around a cake remarking on how delicious it smells. They cut into it and dig in, (I could not have any cause I gave it up for lent) as you look around they are all eating it and out of the corner of the room the assistant hollars "This aint right, y'all" they all fess up that something was tasting odd, upon further inspection it turned out that a jokester at the grocery store had frosted a shoot of corn bread and passed it as a white cake with white frosting. Now we can not officially comment on whether this was intentional or accidental but who care, it was funny!

This week I went grocery shopping for the first time in a long time and because I have given up white flour for lent I decided it would be a great time to try out other breads, I bought brown rice bread. It is interesting very dense and a bit grainy, but the taste is there, I am sure it is good if you toast it. I think that trying different breads gives me a good idea of what some of my patients my try. This gave me an insight on to what is available for out gluten free friends.

Shop Shop Shop...

As I am working on my food journal, it appears Fat Tuesday was quite fat for me. I am also continuing to work on saving from the grocery store, which imagine my surprise when Men's Health had an article out this morning about "How to Save Money at the Grocery Store". And it included advice I have been telling people so two things this morning 1. eating healthy and saving money is possible, 2. I apparently did learn something in school and even better retained it.
So here are some tips on eating healthy and saving some money:
1. shop the perimeter, everything you need in your diet, protein, vegetables and grains are along the perimeter of the grocery store, think about it, the dairy section, butcher, bakery and produce all along the edges, whats in the middle? Junk, processed shelf stable foods.
2. As E! news would say "get familiar" with the labels , whole grain means maintaining the nutrients, multiple grain just means more than one
3. the fewer ingredients the best and if you can't pronounce half of what your eating be cautious, also if you get a product like guacomole and the first ingredient is not avocado, look elsewhere.
4. think of your nutrition as an investment so maybe you spend an extra few dollars on fresh produce and whole grains, you will save on blood pressure pills, doctor visits and other health care related costs down the line. Don't wait to be in nutritional debt before acting! Proactive isn't just for your skin!

The teacher becomes the student

Recently I have experienced a new outlook on diet and diet direction. I have had a family member who has been placed on a salt/fluid restriction. In my daily professional life I have often counseled people on these and other diet restrictions always reassuring them that I know this is a pain but it is for their better health. The new perspective of seeing a family member go through it has changed how I view nutrition and diets in general. As clinicians it is easy for us to give direction and ideas but don't really know the reality of our recommendations, Seeing first hand the challenges of cooking at home with no salt or the amount of consideration it takes when deciding if and where you can go out to eat has made me thought that the best way to continue to treat my patients would be to experience some of the advise that I dole out. The Teacher becomes the student. I often tell patients that to really see how to adjust their diet or where their trouble areas is it is best to keep a 3 day food diary trying to include 2 week days and a weekend day, you often eat differently on weekends than week days. SO I am going to do just this, but take it a step farther, I will do the whole week! I feel that I eat generally pretty healthy but when written down on paper I will be forced to the reality of how many pieces of cake or girl scout cookies I have eaten or how often I truly treat myself or eat out when in my head its only once in a great while. This will be able to give me first hand experience so that I have better educate my patients. Does anyone else give advice for something they haven't had first hand experience in?

Variety Friday!

Happy Friday to all and to all a good weekend!
Today is suppose to get up to about 60degrees which shows that spring will be here quite soon! With the weather warming up and getting tired of the hearty soups, chilli's and other heavy, stick to your bones kind of meals I have taken to the super market to see whats going on.  I have expressed my love for trader joes many times but here it goes again, they were recently highlighted in Forbes magazine or was it Finance, don't remember (obviously not something I have a subscription to but found in a waiting room). It is owned and operated by the same company as Aldi with a German base but corporate is extremely private. Love it!
I am sure there will be more days up ahead where a warm soup will be desired (it is March in Chicago, you never know what you will get) but I have turned to protein and fruits.
Salsa is such a great compliment to main entrees, chicken, steaks, fish or pork. Drop the ketchup and mustard use salsa as a garnish and topping. And I'm not just talking tomatoes, cilantro, onion,jalapenos, garlic, and the usual suspects. My brother makes a mean red pepper and mango salsa. Black bean salsa is great on burgers and steaks, or go with peach salsa for your fish, chicken and other light meats.  Not a meat eater? mix small chopped mango, apples, grapes, and bananas together with some cinnamon chips for a great dessert.
Salsa is just a vessel or idea, what you choose to put in it can be mixed up with your tastes and feelings that day.
Hope all enjoy the weekend, try something new, add a little variety!~

Baby got back

So I know it has been a while February has been a bit nutty, need a few more days. I have also become a bit lazy in the kitchen, but this week have stepped it up. After doing some serious grocery shopping.
Last night for dinner I made halibut fillets with a pepper and bean salsa on top and some baby vegetables. Baby vegetables are cute, tender and tasty. I love the peppers and zucchini, if you are not a  pepper fan they are sweeter and have a mild flavor compared to their larger counter parts.
I also found a new use for a great dip. At parties my family at times makes a chip dip called cowboy caviar, there are many variations of the recipe but the general idea is pinto beans, black beans, green pepper, red pepper, celery, and the dressing is apple cider vinegar, vegetable oil, black pepper and some sugar. I like things a bit tangy and less oily so I alter the ratios a bit. I put this on my fish last night and it was tasty. A great compliment to the light fish flavor while adding some extra fiber, protein, vegetables and flavor.
Thinking outside the box can lead to some pretty interesting creations.

For the spore of it....

In my quest to eat responsibly and frugally it has brought on the conclusion as stated previously that many things need to be done from scratch, whole chickens, stock made at home, dried beans ect. However there is an area where I am willing to spend the cash and take the convenience. Mushrooms!I love them in almost anything, soups, salads, with meat, as the main entree, sandwiches, ect. However and I am not exactly sure why I think it may stem from having to peel mushrooms in my internship, yes didn't know you could peel mushrooms did you? Believe me it is NOT necessary. A task I am sure a preceptor came up with when she couldn't think of anything else for me to do. When it comes to the tasty little fungi I will go cleaned and pre-sliced. No matter button, portabella, chanterelle, ect, I actually don't mind the cutting part its the cleaning, it just seems its hard to get that dirt of and I will give it to the prepared section for the mushrooms. Being rich in niacin, riboflavin, folate, and selenium it would be a shame for  a little dirt to get in the way. Happy Friday all and hope you have a great weekend!

Snowed over it.......

I am soooo over all this white stuff outside. It appears however I have little influence on it sticking around. One plus side to it is its great resistance for my dog so our walks are about half as short due to the extra exertion. Also it has allowed for some down time and catching up on new shows. I am not sure if you all are as lucky as I am to have only about 6 channels 2 of which are home shopping and 2 in Spanish so it really only leaves 2 real channels. I came across a show called "Harry's Law" it stars Cathy Bates and is a cross between real issues and unreal comedic layers but is quite entertaining. I was struck last night when one of the cases was an over weight lady and her overweight children, the mother suffered a heart attack and took it to court to sue the fast food restaurant that she and her family frequented. I tried to you tube the episode so I could share with you the monologue from the attorney but no luck. They gist of it was that responsibility was placed on both the mother and the fast food company. It was a really interesting speech for a sitcom/law show. If you can find it it is definitely worth checking out.
AAAANND get excited! Pictures are coming soon to the blog!

Food for Fido..

After two days of shoveling out and being snowed in, I hate to say it feels good to be back to a routine. My pantry getting low I need to hit the grocery store tonight but I first hit the pet store yesterrday to make sure my crazy pup had something to chew on, literally. I found that due to her not getting quite as much exercise because of the weather giving her something to chew on keeps her busy and occupied. She chewed up a good bone and then I gave her another chew yesterday which must have been a good one cause she whined for about 15-20min prancing panicking around the house trying to find somewhere to hide her new treasure. However what caught my attention was while at Petco there was a whole new look. The colors had changed from bright blue and red to more neutral browns and greens. Everything had a more spa and open look and front and center was a huge sign that read " Free Nutritional consult for your best friend".  Even our pets can now get spa days, play dates, day care, and yes nutritional consultation. It is becoming more apparent that we may take better care of our pets than ourselves. I know my dog gets two meals a day and one treat with plenty of exercise. She doesn't eat if she isn't hungry. She listens to that little voice in side of us that we learn to ignore at an early age...instinct.Aside from the butt sniffing, self cleaning, and mud rolling (this may just be my dog) it seems we can learn a lot from the way are pets live.

Diggin out

So the snow came and is everywhere! I went to my moms to help her out little did I know that her snow blower was apparently only suitable for a light dusting of snow. So the old fashioned way it was, after shoveling for almost and entire day and a half I can feel all my muscles way too well. However I did help dig out a Deacon and two Nuns so I feel that will generate some good karma. I was also rewarded in food of stuffed shells, sausage and peppers and garlic bread. All just what the shoveler ordered. I also squeezed in about 10hours of sleep due to exhaustion. This morning feeling I needed something warm for breakfast I searched the cabinets. What I found wasn't too much in the breakfast department so I took some Kashi harvest wheat squares poured skim milk over them, heated it up in the microwave for about 1.5min and presto sweet, warm, heart cereal. If you look at things with just a bit of a creative eye you can come up with many new meals. Cold cereal can easily become how with a little liquid (milk, ect) and heated in the microwave for a minute, or you can heat the milk or other liquid on the stove and pour over the cereal, let absorb and enjoy. My mom likes to put honey and or cinnamon on top as well.

What creative ideas do you use for breakfast?

Some white stuff

Hope all had a good weekend and are ready for this little snow we are about to have all around the country. Although it may be a bit inconvenient we shall make the best of it. Plus it will only be for a couple days, we will live. Over the weekend I had a great sushi dinner with friends Friday night, and a great Tilapia dinner with my mom Saturday night. A fishy theme. I had an amazing shrimp, avocado, mango, and red onion salsa. It is so great to think outside the box and try different ingredients. The creamy avocado and bright mango worked really well together, add a little lemon. Today for lunch I have portobella mushroom soup with chicken and rice. Nice hearty and warm for this cold weather.
One of my favorite things for snacks or breakfast is Greek yogurt and fruit, nuts, and or granola. It is thick, creamy, high in protein and calcium...YUM. However it can be costly as with all rich foods. I have discovered however that you can make it at home!!! Buy plain yogurt, put it in some cheese cloth for a coupe hours or over night covered and let the moisture drain out. What you have is a think creamy Greek yogurt!!

I was told this weekend I was cheap, YUP!

Stay safe out there!!

TGI mother F...........

So this morning I made coffee with out a filter, sure it was a little chewy and needed to be strained but there was still coffee made...how you ask? I just forgot...put the coffee in, water....but no filter. TGIF. Working a 16hr day yesturday was probably part of why my brain hasn't woken up. however I got to do a pretty cool event last night helping to cater a winter fest for Sprouts Academy in Chicago, if you have an opportunity check it out. It is a preschool that their whole curriculum is centered around responsible and sustainable living. All materials are recyclable and reused, the specialize in kids with special diets/allergies, and the kids are called friends not students, they even have yoga for them......DEFINITELY not the preschool I went to. It has also been a left over week, we and by we I mean my mother throw away soooooo much food so I go to her house once a week and "shop" or clean out her fridge.It leads to some creative meals, ie todays lunch is brie cheese with some jelly on a pita.
Dinner was some left over chicken mixed with bbq sauce and a left over half of a baked potato. This is actually pretty mild it can get stranger. We talk about being more responsible with the purchases we make but if we are just throwing them away it makes no sense. Tough for her though I suppose she still thinks she is cooking and shopping for 5 when its only 2.
Plans for the weekend are to relax. Hope you all have a great weekend!

Have you noticed....

So watching TV lately and working in the nutrition field I have come to an interesting maybe not so new revolution. Have you noticed that every time a new fad comes out or new diet comes out it is always foreign, Chinese weight loss secrets, the fat fallacy from Paris, or the Mediterranean Diet...ect. Never the new American diet. And then the new Kraft commercial about being as American as Kraft singles. Which by the way aren't even cheese, they are cheese product... Why can't we be as American and whole wheat bread, grass fed beef, or free range eggs?  With the recent news that Taco Bell "beef" isn't even referred to as beef by Taco Bell but taco filling and only is comprised of ONLY 36% meat.. then caramel coloring. Why is there caramel coloring in beef?
So now off that soap box, I have to tell you about my newest fitness routine, anyone that knows me will tell you I am naturally cushioned but like to be active and try new things.. I have to exercise my dog FOREVER each day but then I want to do something by myself. I have taken on TURBOFIRE, not as bad as you think, but yes the lady in the video is nuts. In an effort to stay fit but not spend a ton I have turned to a work out video instead of a monthly gym fee. This one is really fun, despite the fact that the lady seems to be part superhero, its kinda dancy so you can shake out what ever the day presented to you. AAAAnd the best part is you look like a fool, but you are at home so noone knows. Plus its a really good work out. Feeling silly sometimes, even for a minute can sometimes help shake the stress or negativity out of ya......It's mid week folks, we almost made it!

What does responsible living mean to you?

winter drag...

Happy Tuesday and congrats on making it one day closer to Friday! The winter is taking its toll and my enthusiasm for pretty snow covered trees is icing away with frozen fingers and runny noses. Isn't a plus that my dog is insane and requires hours of outside time daily. This inspiration down spiral is translating to food however leading to some interesting creations.
1. Black eye Pead dip-yes folks this is really a food not just a music group. The black eye pea is a southern traditions often believe to bring good luck to those who consume it, usually on new years day. Well thinking I could use as much luck this year I got a lot of them. So I took the last batch here with some marinated artichokes and Ramano Cheese, tossed it in my ninja (an insanely powerful blender) and poof....black eye and artichoke dip. I used it to spread on pitas with some chicken and ate it with crackers. I figured why not, there is white bean dip, hummus, ect....black eye peas are a bean, sooo there we go.  Think of dips, salads, pasta, and other dishes as methods, you can add or take out ingredients according to what you have and what your flavor preferences are. Clean out the cabinets, try something different......

What is something different you have tried?

Java Joe.........

Happy Friday to all!
I must say one of the best parts of my day is my morning coffee....I LOVE everything about coffee, the smell, taste, warm feeling..everything. I enjoy the occasional cup of joe out too from a starbucks, Dunkin Donuts, McD's ect. I really love the coffee from Bleeding Heart Bakery there are a few locations around the Chicagoland area, they are local, use all natural ingredients and their cake balls are amazing!
However due to limited green (and I'm not talking veggies) I am limited on the amount of times I can go for a cup of coffee so I look for good home options.  I have found that if you buy whole bean coffee you can get a better price for it, many stores have grinders you can use there in store. I know I got a free trade, organic, medium-dark roast from Trader Joes for $2.00cheaper than the ground. I do have a coffee grinder at home but there was one in store you can use. Just a good way to get your fix for a bit less.
I also must share I roasted my first chicken last night, it was a bit of a challenge seeing I seem to be lacking some important items, ie a roasting pan, thermometer, and timer. I will post pics of the butchering as well. Turns out its a bit of an art. I am learning......Happy Friday, hope everyone stays warm and GO BEARS!!!!!

Slip Sliddin away.....

Man it is slippery out this morning, I didn't want to risk breaking my neck walking my dog this morning so I brought her to the tennis courts this morning shut the door and let her run, thank you park district!
However I wanted to share a link with you today that a friend of mine sent me.. The absolute key to balancing nutrition with food and health is portion. There is an amazing eye opening program that called Portion Distortion that shows you how portions have expanded so much in the recent years. Kinda how pant sizes have. Did you know that a size 8 now is about what a size 12 was in the 50's and 60's. Women are getting bigger but like to see smaller numbers. Marilyn Monroe wore a size 12-16, now she would wear a 6-8. And they didn't even have sizes, 00, 0-2.  Soo anywho this brings me to the website. It is a look at how much 300 calories can get you between eating out and eating in.  It is a good eye opener for those who think a muffin is a muffin a burger is a burger. It really pays to eat a home, in your pocket book and your waste line.
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1260

Check it out!!!!

DIY Organics

Happy Monday all, hope you had a great weekend and GO BEARS!!!!!!
while most football parties include, wings, beer, dips, and other items you can't pronounce half the ingredients and spend the afternoon close to a bathroom. Well ours had organic waffles, kale chips, salsa, guacamole, chips, and fruit. Not your typical party, we know.  There was beer if you wanted it but also Shakeology from Beach Body and orange juice and coffee.
I have to be honest and say I was one of those that was put off by the expense of organic and local eating but it truly can be extremely affordable, I have found many articles along the line of  "eating organic on a food stamp budget" The key is doing it yourself. I am working on that whole chicken this week. Yesturday our waffles we bought the ingredients and made them from scratch, when others do the work for you you pay for it, sooo buy the ingredients local/organic and experiment at home....DON'T HAVE TIME? hog wosh! Make it an event with your friends/family/kids........Got a big week this week, starting my turbofire work out routine and trying to integrate some raw foods in my diet. Keep ya posted?
Any ideas about raw foods?

ALSO I just booked a trip to India and Malaysia so keep tuned for some truly frugal ideas and experiences.

Cluck Cluck Cha Ching.....

This week has been less than perfect. But what is life with out  a little challenge. Wish I could say I was this positive all day.....thanks mom.
However in combination with a little pep-talk from my mom and going for a run (exercise is one of the best ways to get stress and negativity out) I started thinking about dinner. I have been getting increasingly picky about the meat and animal products I will consume. A kind video a friend of mine posted on facebook has gotten me a bit weary of just purchasing meat from anywhere. I have decided to only purchase meat that is certified organic, hormone free and responsibly processed. THIS GETS COSTLY. I must say as with Trader Joe's, I like Whole Foods but it is pricey, don't care what anyone says.
But I have found like our discussion with the produce that if you do the work instead of the grocery store you can save a little more than pennies, even dollars!
SOOOOO the penny pincher of the week is buy a whole chicken instead of chicken strips, breasts,thighs or legs. CRAZY I know..mine is staring at me in the freezer. But here is the breakdown
Whole Chicken (3.11lbs)=  COST-$9.57
two breasts, two legs, thighs, wings, and other meat. AS WELL as the bones and left over to throw in a pot of boiling water with some carrots, celery and onions and make stock out of it.
Package of chicken breasts (3.21lbs)= COST-$21.63   WHAT!!!!!!!!
4 chicken breasts
NOW yes it is a it more work and time but you are DEFINITELYgetting more money for your cluck (sorry had too...buck)
Have a great weekend!

I'm Loving It......

Good morning. The week is almost over, oh thank heaven. Its been a crazy one and today will prove to be even crazier. I have a meeting with Sprouts Academy in the city which is a preschool completely centered around responsible and healthy living. SOoooo COOL. You should check them out if you have time.
Then I am teaching kids cooking classes tonight, we are making home made whole wheat pizzas, oooh and my usual day job mixed in there somewhere. Not sure where eating will come in but have no fear it will get in there.
Which brings me to what I wanted to share with you today. I was at my local Trader Joe's last night doing a bit o light shopping and came across an idea I loved. Now I must share I have mixed feelings with Trader Joe's. I love that they are very affordable, provide organic, free trade, and local options. Also they sport healthier snack and meal options. However they also have a bunch of prepared foods that have a significant amount of sodium and unnecessary ingredient in them. Not to mention when you walk in the first thing you see is a large bakery display.....Thanks
BUT the thing I wanted to talk to you about is their fruit roll up type snacks. They are called Fiber Fulls and are only made for Trader Joes. Now you read the list of ingredients and they are only 5 and they start with pureed fruit/vegetable (depending on what kind you get)
They are completely natural and hand made and pack about 6 g of fiber per roll up. However what the coolest thing about these are is that right next to the roll ups is a bag marked ends and pieces. OF COURSE I needed to see what this was. Because these roll ups are hand made and don't come out in cookie cutter processed shapes, there are imperfect edges and extra ends that are cut off to obtain the desired shape. So they sell these to you for a cheap $2.00 a bag to use up the extras and produce less waste.
LOVE IT!
PS the roll ups are only $0.59 ea so you get 6 g fiber, a great snack, serving of fruit and vegetable for pennies.

Produce Profit

Good morning everyone hope you all got to work safely. Its a real life snow globe out there. Despite the snow this morning has been pretty typical which is nice after the way yesturday started. So today I wanted to take a look at the produce department. I am so often told that it is too expensive to buy fresh fruits and vegetables. To that I say take a look at what else you are spending. I bet if you took the amount of money you spend on going out to lunch and the blood pressure and cholesterol medication you take to accompany your burger and fries you would see that taking that money and applying it to the produce department at your local grocery store you would see if go farther. However there are some things to look out for
1. Do not buy prepared produce. Anytime you purchase fruits or vegetables that are already cut and packaged you are paying more money for less product because you are paying for the packaging, labor, preservatives, ect. Ex. carrots vs baby carrots, buy a bush of carrots for $1.29, each carrot probably equals about 4-6 baby carrots, peel, and cut them up at home. Save yourself anywhere from $1.50 to $2.03, depending on where and how much you are purchasing.
2. to follow the above tip, prepare your fruits and veggies ahead of time for the week. Cut up celery, carrots, asparagus, pineapple, oranges, and other produce and keep in the fridge for easy access and a quick grab for your lunch or a snack. Put a bit of water in the bottom of the container to make sure they do not dry out.
3. So that you aren't tossing away the green (veggies and money) make sure to prioritize the fresh produce in your meals to assure it gets used up prior to spoiling.
In the long run these fruits and vegetables are going to give you the fiber, vitamins, minerals and antioxidants to improve your health, immune systems, and general daily function.
Food for thought: In my moms fridge the other day I found a package of ham lunch meat, the use by date was 12/2/10, first thought is THROW IT OUT! however upon further inspection we found that the ham appeared to still be GOOD. WHAT! What the hells angels is in our food?

MOOOOOve over bessie!

To start I just have to share how my day has started, by day I am a consulting dietitian for dialysis and this AM so far, I have been surrounded and almost attacked by ally cats (it appears the south side of Chicago has a bit of a stray animal problem), then I get in to the unit and the Chicago Police Dept are here to arrest a resident that while on the dialysis machine attacked a technician by spitting, scratching and cussing and another resident ran away......It wasn't even 9am yet. whew.
Any who...... the point of today's post was to share with you my new cereal accessory. I have never really warmed up to milk and from learning more and more about what ole bessie goes through so we can get some calcium daily I have decided to explore other options.....enter ALMOND MILK. It is sooooo tasty.
Almond milk is made by taking pulverized almonds adding some water and straining out the sediment. So you get all the good vitamin E and other minerals that you receive from eating almonds and keep out the saturated fat and cholesterol, not to mention the added hormones from cow milk.
ONE thing cows milk has it going for it is that it does have 8g more protein per serving....but we are not lacking protein in our diet. SO if you wanna try something different give it a try...Can't hurt!

What animal alternatives are you trying in your diet?

Ready, Set, GO........

Welcome to the very first post of the Frugal RD, this will be my opportunity to share with you all about my life and nutritional experiences. I am a Registered Dietitian working in many different areas from Dialysis to Organic and sustainable school lunches. I look forward to sharing with you all how I explore nutrition, discover affordable ways to include a variety of foods in my diet, as well as eat responsibly supporting local and sustainable agriculture. I also have a number of interesting experiences daily so I will of course share those as well. I will include tips and pointers to expand the nutrition in your daily living as well as anything else I come across I think you would enjoy. I will also share restaurants, shops, markets, and other eateries I come across I think that you will NEED to try. I also will share my exercise tips and knowledge seeing I also work for beach body and lets be honest exercise and nutrition go hand-in-hand.
SO..... here we go lets see what we can learn! We will keep it short and sweet for tonight but you can look forward to much much more in the future.
What are you trying out in the new year to improve your health and nutrition?