Article of the Week! Smart Snacks!

Fruits and vegetables are smart snacks for so many reasons! Tips to make them the top choice among kids: http://sm.eatright.org/smartfvsnack

Winter Break

Winter break is almost here and I am READY for it!  This past semester has been a tough one. I took 3 classes (Food Science, Principles of Food Production Management and Nutrient Metabolism) and they all required a lot of work!  I have one final left on Monday and then I look forward to relaxing for a few weeks before it all starts again with three more classes!  My Food Science class had us cooking multiple items every single week based on what we were learning in class. I cooked everything (homemade yeast bread, empanadas, cream puffs, pierogies, gluten-free bread, oatmeal pancakes, apple crisp, homemade pizza, dumplings, steak, pork chops, and vegetables to name just a few).  To put it mildly, my kitchen looked like a disaster for the entire semester!  However, the cooking was fun and I can honestly say that I learned quite a bit in this class!  My Nutrient Metabolism class was just A LOT of information, lots of reading and reading and rereading notes over and over again:)  Principles of Food Production Management was good in that we created a static and cycle menu, completed a recipe adjustment and interviewed a foodservices director. I interviewed the director of my locals school system.  She's been the director for 26 years. The school makes 20,000 meals every single day!  I was amazed at how much responsibility this job entails and will never look at a foodservices director the same again.  This is a tough job! 

Next semester, I am taking Statistics, Public Health Nutrition and Nutrition over the Lifespan!  These classes are quite different than the ones I took this semester so look forward to the change and what else I can learn to continue working toward becoming a dietitian!

Article of the Week- Teen Food Makeovers!

Teen food favorites get a modern – and healthy – makeover http://sm.eatright.org/TeenFood

Featured Video- Quick Smashed Roasted Potatoes!

Quick Smashed Oven Roasted Potatoes are tasty and have lots of good-for-you vitamins and minerals! http://sm.eatright.org/roastpotato

Article of the Week- Meat Free!

Choose one day per week to eat meat-free meals with your family to reap the benefits of a plant-based diet! http://sm.eatright.org/gomeatlessmon

Featured Video- Butternut Squash Mac and Cheese!

Adding butternut squash to mac and cheese makes it better and more nutritious than the standard preparation! http://sm.eatright.org/bettermac

Article- Whole Grains in Cafeteria!

Great news! In the 2014-15 school year, all grains offered in the cafeteria will be whole grains. http://sm.eatright.org/whlgrnatschool

Hot Tip- On a Budget!

On a budget? Be sure to read nutrition facts labels to get the most bang for your buck! http://sm.eatright.org/readlabels

Article of the Week- Quick and Healthy Meals!

When you don’t feel like cooking in a hot kitchen, turn to these five quick and healthy no-stove meals! http://sm.eatright.org/nostovemeals

Article of the Week- Nutritious Breakfast!

Encourage teens to make time for a nutritious breakfast every morning. It may help them do better in school or sports and builds good habits for life! http://sm.eatright.org/teenbreakfast

Article of the Week- Get Moving!

Did you know that most kids don’t get the recommended 60 minutes or more of physical activity each day? Use these tips to get moving: http://sm.eatright.org/b2sfit

Hot Tip-Whole Grains!

Whole grains contain important nutrients like fiber and B vitamins. Be sure to include them in your child’s meals! http://sm.eatright.org/mightygrain

Hot Tip- Kids Meals!

Don’t cut fat from your child’s diet. Fat is an important source of calories that support infants' and toddlers' growth.
http://sm.eatright.org/noFFkids

Featured Video- Smashed Potatoes!

Make these Quick Smashed Oven Roasted Potatoes for dinner tonight. Potatoes are high in potassium and are also low in calories and naturally fat-free.
http://sm.eatright.org/roastpotato

Hot tip- Fast Food!

It's OK for you and your family to hit the fast-food lane sometimes, but when you do, here are some easy tips to eating smarter.
http://sm.eatright.org/fastfood

Article of the Week- Sweet Treat!

Next time your child wants a sweet treat, try juicy strawberries. They taste good and are rich in vitamin C, folate, fiber and potassium.
http://sm.eatright.org/srwbryseason

Article of the Week- Eating on a budget!

Even if you’re struggling to pay your bills, there are resources available to help you and your family eat nutritious meals.
http://sm.eatright.org/lowincomehlth

Hot Tip-Trim your grocery bill!

Want to trim your grocery bill? Shop once or twice a week. This will limit impulse buys and also save you time and the cost of gas.
http://sm.eatright.org/kidhlthbudget

Article of the Week- Grilling!

Fourth of July and grilling go hand-in-hand but that doesn’t mean that you have to sacrifice nutrition for taste!
http://sm.eatright.org/july4grill

Hot Tip- Snacks!

Next time your kids want a snack, look to whole grain snacks such as cereal mixed with dried fruit and nuts.
http://sm.eatright.org/wholegrainsnack

Article of the Week- Slow Cooker!

Want to make homemade meals for your family but don’t have the extra time? Use the slow cooker for hectic weeknights!
http://sm.eatright.org/slowcooktip

Featured Video- Sticky Sesame Green Beans!

Try these Sticky Sesame Green Beans for the next family dinner. They're great accompanied by chicken and brown rice or your kids can eat them cold as a snack right out of the refrigerator.
http://sm.eatright.org/sesgreenbean

Article of the Week- Whole Grains!

Next time you go shopping, keep your family healthy by choosing whole grains over refined grains.
http://sm.eatright.org/topgrains

Jason's Deli Sandwich

One of my favorite restaurants is Jason's Deli!  I like going there because I can eat reasonably healthy if I want to as they have some very tasty lite items on the menu.  I normally get their spinach wrap which is delicious!  Last week I decided to try something different, a turkey Reuben.  It was delicious although a little salty.  When I got home, I looked it up on their menu and was shocked to see the sodium content!  Take a look below.  Needless to say, I will not be getting this sandwich again and it just goes to show that calorie labeling on menus is important! Had I known this upfront, I would not have wanted this sandwich.  It had a lot of turkey and sauerkraut which were both very salty.  There was also mustard and cheese so all in all, I would not expect this to be low salt but would never guess it was as high as stated below.  Lesson learned:  check online menu prior to going out to eat!  :)

Calories 510
Calories from Fat 120
Total Fat 13g	20%
Saturated Fat 6g
Artificial Trans Fat 0g
Cholesterol 80mg	27%
Sodium 3050mg	127%
Total Carbohydrate 53g	18%
Dietary Fiber 6g	24%
Sugars 0g
Protein 44g

Recipe of the Week- California Chicken Wrap!

This California Chicken Wrap is ready to go at a moment's notice and also does double duty as an appetizer when it’s cut into small slices.
 http://sm.eatright.org/calichicwrap

Article of the Week- Dads Eat Right!

Dads can teach kids to eat right too! If you want your kids to reach for fruit instead of cookies, show them how it's done by leading the way.
 http://sm.eatright.org/dadseatright

Recipe of the Week- Chili!

This have-it-your-way chili can be made with ground turkey or ground beef and can even be vegetarian. Enjoy the slightly sweet flavor added by the carrot.
 http://sm.eatright.org/yrwaychili

Hot Tip- Cow's Milk!

While cow’s milk is a great source of calcium, hold off on giving it to children under 12 months of age.
http://sm.eatright.org/infantcowmilk

Recipe of the Week- Chicken Nuggets!

Your kids (and the adults in your household) will love these chicken nuggets! Plus they are gluten-free!
http://sm.eatright.org/hbbqnugget

Kale Dip!

I just made this kale dip and it is super delicious! 

http://www.wholeliving.com/172891/kale-dip-snap-peas

I added more than the 1 Tbsp of lemon juice because I like lots of lemon but otherwise I followed the recipe exactly.  What I like about this recipe is that every ingredient is good for you and it really tastes delicious!  Great use of kale!

Hot Tip- Child Anemia!

For young children, iron deficiency anemia is the most common nutrition problem. Make sure your child gets screened.
http://sm.eatright.org/childanemia

Choosing Cereal!

I just read this article about choosing the right cereal.  I am a big cereal eater and am always comparing nutritional information before buying any.  Some of my long-time favorites include:

Quaker Oatmeal Squares
Kix
Multigrain Cheerios

http://www.cnn.com/2013/05/20/health/choose-right-cereal/index.html?hpt=he_c2

Here's another good article about cereal.  I always calculate the percentage of calories from sugar before buying a box.  I always try to follow the rule of buying a cereal that gets less than 25% of its calories from sugar.

http://www.webmd.com/food-recipes/features/choosing-healthy-breakfast-cereal?page=2

Spring Classes Over

My Spring semester classes are finally overwith!  The semester went by quickly and I am ready for my summer classes.  The classes I took in the Spring were Environmental Issues in Hospitality and Human Nutrition. I found the Env. class was interesting and did not require as much studying as my Human Nutrition class.  I was also ServSafe certified during the semester as part of the class requirement.  The ServSafe test is not difficult but does require some studying to remember temperatures and other  little details that are hard to remember!  Human Nutrition required a lot of studying and I found myself grateful for my biochemistry class the previous semester which I never ever thought I would say!
This summer I am taking Nutritional Assessment and a class unrelated to dietetics (requirement for degree).  The Nutritional Assessment class should be interesting as I am required to find an RD for some assignments. I am in the process of looking for one now.  I went to the eatright.org website and clicked on "Find an RD" and put in my zip code to find some near me.  I then sent out a mass email explaining my situation and what I need.  I did get a response from an RD that is in private practice.  Stay tuned and I will keep you posted as to how things progress once my class starts, June 10th. 
I am also in the process of trying to find some volunteer experience for the summer.  I am open to anything and have called Meals on Wheels, food banks, the community college to see if I could help with nutrition class, summer lunch program (no success), and more.  Stay tuned and I will let you know what else I come up with and what I end up doing!

Featured Video- Honey Dijon Vinaigrette!

Make home-made Honey Dijon Vinaigrette to dress up your salad and get the kids to ask for more.
http://sm.eatright.org/honeydijon

Recipe of the Week- Banana Bread with Chocolate Chips!

This Banana Bread with Chocolate Chips is a comfort food but also healthy. Plus, it freezes well!
http://sm.eatright.org/ccbananabrd

Hot Tip- Family Meals!

Research continues to demonstrate family meals are a great way to promote healthy family eating habits!
http://sm.eatright.org/eatasfam

Featured Video- Potato Bar!

Looking for a nutrition powerhouse that your kids will enjoy? Look no further than this Meal-in-a-Peel Potato Bar!
http://sm.eatright.org/potatobar

Recipe of the Week- Beef Tenderloin!

Is your family serious about beef? Try this Montana Roasted Beef Tenderloin for a weekend dinner.
http://sm.eatright.org/montanarb

Featured Video- Sweet Potato Strips!

Sweet potatoes are popular because they taste great and are a nutrition superstar. Try these Sweet Potato Strips next time your child wants a snack.
http://sm.eatright.org/sweetpotstrp

Hot Tip- Veggies!

Do your kids like fruit, but not veggies? Vary preparation methods—serve veggies raw, roasted, steamed or microwaved.
http://sm.eatright.org/fruitnotveg

Recipe of the week- Tacos!

This taco recipe calls for shrimp, the usual taco seasonings and a sweet surprise, pineapple!
http://sm.eatright.org/polshrimptaco

Hot tip- Eggs!

Plan a meal around eggs! One large egg has just 70 calories and is a good source of protein and vitamins.
http://sm.eatright.org/eggscellent

Recipe of the Week- Collard Chips!

Do your kids crave a crispy, savory snack? These collard chips provide the crunch kids love along with plenty of nutrition.
http://sm.eatright.org/collardchips

Hot Tip- Avocados!

Though they aren't sweet, avocados are actually fruit, and they have unheralded health benefits.
http://sm.eatright.org/avocado

Featured Video- Mango Smoothie!

Want to give your kids a tasty, creamy snack that tastes like a rich milkshake? Try Mom's Mango Smoothie!
http://sm.eatright.org/mangosmoothie

ServSafe Exam

Woohoo!  I passed the ServSafe exam today!  It's really not that hard but it's good to have it out of the way.  For those who haven't taken it yet, I studied all the questions in the back of each chapter in the ServSafe book, took two practice exams provided by my instructor and went over flashcards online at Quizlet.com, there are several to choose from that have been made by other students.  I also marked pages throughout the book with important temperature information. There were a lot of temperature questions so I would be sure to learn those.  Let me know if you have any questions about this test!

My Favorite Slow Cooker Recipes

I love my crockpot!  There is nothing quite like coming home and walking into a house that smells delicious!  I've been on a crockpot recipe hunt lately as sometimes it's hard to find really good/healthy recipes.  I just bought the Cooking Light slow cooker cookbook and made this recipe today:  http://www.myrecipes.com/recipe/moroccan-meatballs-tomato-sauce-50400000124206/
It was delicious!  I served it with brown rice instead of couscous and a side of frozen steam in a bag vegetables- nope didn't even want to do any work with the vegetables:)  And the best part is that we have enough for leftovers tomorrow night.  I will post any crockpot recipe that I think is worth making here. I hope to get a good list going soon. 

Pork Vindaloo
http://www.myrecipes.com/recipe/pork-vindaloo-50400000124222/

http://www.skinnytaste.com/2013/01/crock-pot-italian-sloppy-joe.html

Hot Tip- Food for Sports!

Your child athlete can find healthful foods at school to fuel their workouts and keep them alert while participating in sports.
http://sm.eatright.org/sncksmrtspts

Article of the Week - School Cafeterias!

School cafeterias are now offering more fruits and vegetables and dishing up new ways to make them more attractive to kids.
http://sm.eatright.org/myplatecaf

Mid-semester

Well, it's been awhile since I've written anything about my classes and that's because they are keeping me very busy!  As mentioned earlier, I am taking Human Nutrition and Environmental Issues in Hospitality.  Between the two, I am definitely spending more time on the Human Nutrition class.  It's very interesting but has required a lot of studying.  The first half of the Environmental class has focused on getting ready for the ServSafe exam which I am taking next week.  I will be glad when that exam is overwith as the certification lasts 5 years!  It seems as if there are lots of little tidbits of info. that for some reason are hard to put to memory such as temperatures, diseases related to foodborne illness, etc.  The semester is halfway over and it is going quickly. I am going to try to to write more over the next few weeks, at least more than I have been!  Have a great day!

Featured Video- Mac & Cheese!

Who doesn't love comfort food like good old Mac 'n Cheese? This Better Mac 'n Cheese has a surprise ingredient.
http://sm.eatright.org/bettermac

Recipe of the Week- Indian Spiced Salmon!

For a spicy salmon with a flavorful twist, try it with a blend of Indian spices known as garam masala.
http://sm.eatright.org/indiansalmon

Recipe of the Week - Soda Muffins!

Celebrate St. Patrick’s Day with these Irish Soda Muffins made with wheat flour for more fiber and a heartier bread.
http://sm.eatright.org/Irishsodamuffin

Featured Video- Zucchini Fritters!

These zucchini fritters are great as an appetizer. Substitute them for meatballs on your pasta. You can even have them for breakfast instead of eggs. http://sm.eatright.org/zucfritters

Article of the Week- Healthy Meal Ideas!

Have questions about nutrition and preparing healthy meals for you and your family? Look to the registered dietitian at your local supermarket!
http://sm.eatright.org/sprmktRD

Featured Video- Fish Tacos!

Do your kids love tacos? Want them to eat more fish? Have a Mexican fiesta with these Fish Tacos with Corn Salsa.
http://sm.eatright.org/fishtaco

Article of the Week- Breakfast!

Kids bored with the same old breakfast? Try some ethnic dishes next time, including grits, olives and a tamal!
http://sm.eatright.org/ethnicbrkfst

Article of the Week- Dinner with Friend!

Invite your grade-schooler’s buddy over for dinner. Your child will be more likely to try new foods and not be a picky eater!
http://sm.eatright.org/dinnerfriend

Featured Video- Potato Kale Soup!

This hearty potato kale soup is perfect for a family dinner. A secret ingredient brings out its creaminess and texture.
http://sm.eatright.org/potatokalesoup

Hot Tip- Rewarding Children!

Don’t use sweets to reward your child. They may decide that sweets are better or more valuable than healthier foods.
http://sm.eatright.org/fooddscplne

Recipe of the week- No Crabs Allowed Cakes!

These No-Crabs-Allowed Cakes can be served to the vegetarians in your family. Instead of crab, cannellini beans are the star.
http://sm.eatright.org/nocrabcake

Hot tip- Vending Machines!

The vending machine can provide your kids with nutritious choices. Here’s what they should look out for.
http://sm.eatright.org/KERvendmach

Article of the week- Vending Machines!

The vending machine can provide your kids with nutritious choices. Here’s what they should look out for.
http://sm.eatright.org/KERvendmach

Artice of the week - Stay active/eat healthy

This Valentine’s Day, show your love by being active as a family and serving heart-healthy foods.
http://sm.eatright.org/HHfoods

Hot Tip- Valentine's Day!

You don’t have to give your kids candy for Valentine’s Day. Try smoothies and other nutritious red and white treats.
http://sm.eatright.org/VDaytreats

Feature Video- School lunch idea!

Your child may take a sandwich for lunch, but lunch meat can be loaded with sodium and nitrites. Try this grilled chicken salad instead packed in a bento box.
http://sm.eatright.org/kidsbentobox

Recipe of the Week - Red Beans and Rice

Try this Easy One-Pot Red Beans and Rice for your next family dinner. It’s a more nutrient-packed version of the famous New Orleans dish.
http://sm.eatright.org/redbeansrice

Article of the Week - Cut down on sodium!

Want your family to have healthy hearts? Start with the family dinner table and cut down on sodium.
http://sm.eatright.org/HHfamily

Favorite Recipes

I am going to start a list of recipes I really like.  I will post the links as I think of them.  Enjoy!

http://www.eatingwell.com/recipes/turkey_balsamic_onion_quesadillas.html

http://www.myrecipes.com/recipe/fresh-salmon-cilantro-burgers-10000001891952/

http://www.cookinglight.com/food/vegetarian/vegetarian-casseroles-00412000072113/page7.html (I used ground turkey instead of veggie crumbles)

http://www.skinnytaste.com/2013/01/open-faced-tuna-sandwich-with-avocado.html

http://www.myrecipes.com/recipe/mongolian-beef-10000001940984/

http://www.weismarkets.com/recipes-meals/recipes/?recipe=Bacon-n-Egg_Salad_Sandwich

http://www.weismarkets.com/recipes-meals/recipes/?recipe=Pad_Thai_with_Spicy_Peanut_Sauce

Hot tip - Sodium Intake

Do you or a family member need to watch your sodium intake? Here are some tips on what the label information on products means.
http://sm.eatright.org/sodiumlabel

Start your own website!

I started a website as a class requirement in Careers in Nutrition and Dietetics.  I’ve continued to add to it since the class ended.  I never, ever would have started a website on my own.  I am not tech savvy at all and would be afraid to even attempt it.  However, I must say that it was not difficult and am so happy that this was a class requirement.  There are many free websites available that are extremely user friendly. As we all know, volunteer and work experience related to the field is extremely important.  What I like best is that it’s allowed me to keep my volunteer experiences very organized with categories and dates.   It’s given me a better picture of the experiences I’ve had since starting the program and I can easily send the link to anyone that is interested.  I highly recommend having a website while a student.  Not only is it a great way to keep track of experiences but makes you more visible and showcases your interest in the field. You can visit my website at:  http://eatsensibly.weebly.com/

 

Recipe of the week - Apple cinnamon baked oatmeal

Try this Apple Cinnamon Baked Oatmeal for a weekend family breakfast. It's not only healthy but also a delicious treat!
http://sm.eatright.org/applecinnoat

Featured video- Food Rules

It's important to have food rules. For example, Mom is the Executive Chef and not the short-order cook.
http://sm.eatright.org/famfoodrules

One week down!

My classes started last week!  I am excited and nervous at the same time.  I think that they will be a lot of work but I am ready after an almost two month break.  I think that I am going to enjoy my Human Nutrition class!  While it's a lot of information, it's everything that every aspiring dietitian should know so bring it on!  My Environmental Issues in Hospitality class should be fine.  A large part of the course is getting ready for the SafeServ exam.  I actually took this exam about 20 years ago but obviously need to take it again.  It's a lot of common sense but a lot of information.  Accounting..not so excited about this class but hopefully the time will fly and all three courses will be overwith before I know it!  Stay tuned....

Recipe of the week: Quinoa

Move over rice! Try quinoa for your family meals. It’s a complete protein, full of vitamins and fiber and can be served either hot or cold.
http://sm.eatright.org/quinoastirfry

Planning meals for the week

I really try to cook as much as possible. Let’s face it, it’s the only way to know exactly what’s in your food in addition to it being healthier and hopefully, just as delicious!  I have two kids and don’t want them to think that eating out all the time is good for you or normal (even though that is what most people do these days).  Cooking for the week involves a little planning in advance.  I plan on Sunday what we are going to eat for the week and then go to the grocery store.  I try to pick 4 entrée dishes, usually, a pasta, chicken, vegetarian and fish dish or sometimes I will swap one of these with a beef recipe.  We eat leftovers at our house and then will normally eat out once a week.  It becomes easy to incorporate this into your weekend routine once you make it a habit.  Every once in a while I won’t get to making a list or go to the store and I have to figure out what we are eating every day which makes for a very stressful week.  Planning meals is  always healthier than eating out and will save you time, money and reduce mealtime stress!

 

Article of the week - Chicken Soup!

In spite of all your efforts to stay healthy, your child has caught the bug – a mild cold, but nonetheless a nagging one. Chicken soup can help!
http://sm.eatright.org/babycold

Hot tip - Eat Breakfast!

Want to help your kids perform better at school as well as promote a healthy weight and good behavior? Have them eat breakfast!
http://sm.eatright.org/smrtbkfst

Article of the week - Food Allergies

Kids have a food allergy or intolerance? Talk with your school’s food service and nutrition staff to find safe and nutritious options.
http://sm.eatright.org/kidallergies

Get involved!

Get involved!

There are so many different ways to get involved within the field of dietetics.  Whether it be for a class requirement, volunteering or personal interest, the opportunities are great.  I will continue to post different opportunities as I find out about them.  I am always looking for new ones!   Some ideas include:

Food Banks- I volunteer at two different food banks.  One is solely a distribution center while the other is similar to a grocery store where clients come in to do their shopping on designated days.  Food Banks always need volunteers and are normally flexible in terms of scheduling.  I’ve met great people through volunteering at the food banks and have enjoyed the work very much.

Community Garden- These can often be found through schools or county organizations.  I volunteer during the spring and summer months at the county community garden. They harvest fresh fruits and vegetables for the local food bank.  This is both fun and rewarding!

Hospital dietary aide or volunteer- I volunteered at my local hospital even though they didn’t normally have volunteers in the dietary department. I told the volunteer coordinator that I was a student and was willing to do anything within the department and they made a spot for me.  It’s great experience working in a hospital setting and learning about all of the different members that make up the medical team in addition to an RD’s role.

Go to ihirenutrition.com- You can find dietary aide positions here close to where you live. 

Kids Eat Right Campaign Volunteer- I just signed up for this (January, 2013).  This is another great way to get involved.  The goal is to educate families and communities on the importance of quality nutrition.  You can find out more about this opportunity through http://www.eatright.org/

Nutrition Assistant at a Community College- Call your local community college and ask if any of the nutrition instructors could use an assistant!

Meals on Wheels- Meals on Wheels are always looking for volunteers to help deliver meals to those in need. 

Food kitchens- Food kitchens love volunteers, whether it’s to help cook a meal, make lunches, dinners or just chat with the customers.  You can find these by performing a search online in your city.

Crisis  Centers-  A lot of these have volunteer opportunities to make meals for the residents!

School Cafeterias-  Call your local school cafeteria and ask if they need any volunteers or better yet, part or full time workers!

Become a member- Become a member of the Academy of Nutrition and Dietetics and your local dietetics association.  As a member of the Academy, you will have access to several student opportunities, one of which is listed next.  Once a member, go to  http://www.eatright.org/, click on members, then students and you can read about the many ways to get involved. 

Student Scoop- Student Scoop is a student e-newsletter through the Academy of Nutrition and Dietetics that is published five times a year.  It gives you the opportunity to write an article relevant to the field and possibly help others with your contribution.  Article topics may discuss volunteer opportunities, internships or other student related topics.  Additionally, this is something that can be added to your resume and shows your interest in staying connected with other students. 
 

 

Hot tip - Keeping Food Safe!

Keep your food safe. Learn what the sell-by, use-by and expiration date labels on food really mean.
http://sm.eatright.org/pkgdates

Featured Video - Pretzel Crusted Chicken

Hesitant to feed your kids those frozen, breaded and fried chicken nuggets? This Pretzel Crusted Chicken slashes calories and fat.
http://sm.eatright.org/pretzelchicken

Favorite ingredients to have on hand

Black beans- I put these in burritos, quesadillas, bean burgers, chili, dips and soups!

Whole wheat pita- Use this for a quick individual pizza, sandwich, or homemade pita chips.

Bananas- Eat plain, with peanut butter, in smoothies, and dipped in yogurt. I make my kids what I call a banana split without the ice cream- 1 banana, drizzle with chocolate syrup, a dollop of whip cream and a maraschino cherry!

Frozen spinach- I use this for homemade pizza, and omelets.

Lite cool whip- Perfect for putting on top of fresh fruit, especially for kids!

Chicken sausage- I crave “breakfast meat” in the morning but don’t want the bacon with nitrates, etc. I like the all-natural Al Fresco chicken sausage. Can also use this on homemade pizza, in eggs; eat instead of hot dogs, etc.

Avocados- I could live on avocados!  I can eat these plain or make into guacamole or just eat as a side with any meal. Delicious on a tuna sandwich!

Tuna- Always great to have on hand for a quick tuna sandwich, salad or tuna noodle casserole.

Sweet potatoes- I like to make sweet potato fries by cutting the potatoes into strips and tossing with EVOO, salt and pepper.

Almonds- great for a quick pick me up snack.  Keep a snack bag of these in your car!

Portobello mushrooms- Try using a Portobello mushroom as the crust for your homemade pizza instead of bread!  Delicious! I also love these on a bun with all of the fixings instead of a regular burger sometimes.

Alfalfa sprouts- Not sure why but these give sandwiches some added freshness!  Great in salads also!

Hummus- Who doesn’t like hummus?  Use as dip for vegetables, and a spread for sandwiches!

Steam in the bag vegetables- These are in my opinion, the greatest product out there and worth the extra cost. Now there is no excuse for my not having vegetables at the dinner table.  I use these all the time!

Pizza sauce- Great to have on hand to make a quick homemade pizza for the kids with mozzarella cheese and a whole wheat pita!

Ground flax seed- I put this into my smoothie every day for extra fiber and omega-3 fatty acids.  You can also sprinkle on oatmeal or put into other recipes such as muffins.

Cherry tomatoes- These are great to throw into any salad or eat as a guilt-free, nutritious snack!

Egg beaters- Love these as they come in different flavors now and are quick to make. I use regular eggs also but I like to have these on hand.

Recipe of the week: Tabbouleh

Tabbouleh is a classic Middle Eastern dish. This version, inspired by the Palouse region's vast wheat fields, is considerably slimmed down from the traditional version.
http://sm.eatright.org/tabbouleh

Pom Poms Fresh Arils

I LOVE these little juicy, tart and sweet morsels of fruit!  Pricey but worth it since you don’t have to scoop all the little delicious seeds out yourself!  You can normally find them in your grocery store produce section!

http://www.pomwonderful.com/products/freshfruit/pom-wonderful-arils/

 

Eatright.org Publicity

Today I was driving home listening to the radio and heard an advertisement for the American Academy of Nutrition and Dietetics. I was very surprised as this is the very first time I’ve ever heard anything about the organization on the radio. I don’t know if this is a new spot on the radio or something I just haven’t heard before but must admit that it caught my attention!

 

RD Programs Available

Here is an important link to information about the different paths you can take to become a registered dietitian.  There are so many different ways and it's often very confusing for someone that has an interest in the field to understand all of their options.  The first step is to read over this page:
http://www.eatright.org/BecomeanRDorDTR/content.aspx?id=8094

I chose a distance dietetics program for many reasons.  First, I have two kids, ages 5 and 8.  While I do have an on-site program nearby, I wanted to make sure that I had time to gain volunteer and/or work related experience while taking classes.  I knew that for me, it would be difficult to volunteer, take classes with a different schedule each semester, factor in a 40 minute commute to campus each way and stay on top of my coursework. 

The advantages of the distance program is that you can do all of your coursework from home.  There is no worrying about getting to class on time, missing class, etc.  Additionally, you will have more flexibility in terms of working or volunteering.  The disadvantages are that you will pay more for the distance program and must be extremely self-motivated.  Distance programs are not for everyone.  It’s important to know whether you have the self-motivation to succeed in a program where there are no classmates nearby and the only way to communicate with your instructor may be via email or phone.  Go to , http://www.eatright.org/, "Become an RD/DTR" to find all of the program options available by state!  You can also limit your search to distance programs.

It’s important to look at all of the programs and weigh the advantages and disadvantages of each before making a decision!  It's also important to take note of degree requirements for each program.  For example, I already have a Master's degree in Business Administration.  Of course I would like to obtain another Master's but the local program near me and the distance program I am currently in, both require the RD credential to enter their Master's program. So, I will be getting another bachelor's degree and it will be in dietetics.  Since I already have a bachelor's, I could just take the required DPD courses and then apply for an internship but I've decided to go ahead and get the bachelor's as it's only a few more classes.

My course progress to date

To date, I’ve taken two classes through Kansas State University. I took Introduction to Dietetics this past summer, 2012 and Biochemistry in the fall.  This spring semester, I am taking Accounting (online though my local community college), Environmental Issues in Hospitality and Human Nutrition.  From this point on, I will be taking 2-3 classes each semester.  I am really looking forward to the nutrition courses!

I took the majority of the science courses at my local community college.  I would highly recommend taking as many classes as possible at the community college before starting the nutritional coursework.

Recipe of the week: Slow-cooker chili

http://www.eatright.org/kids/recipe.aspx?id=6442471875

Supermarket tips!

Saving money at the supermarket doesn't mean giving up nutritious foods. Here are some tips to save you money while nourishing your family! http://sm.eatright.org/moneytips