Grow Your Own!

A couple of weeks ago (on the first day of spring, to be exact), I ventured out to the Farmer's Market. If you can remember it was the first beautiful day in a while and what a better day it was to spend at the market and well, eat a Rita's slushie!

I love going to the farmer's market and supporting all the local farmer's. I especially love finding new fruits and vegetables that I have yet to try (like a purple sweet potato...it's true)! This time was a different kind of trip...I decided to buy some plants in an brave attempt to grow my own produce [too]. 

Growing your own produce has several benefits; it can shave some bucks off you grocery bill, it is a great hobby and it ensures healthy eating habits! I have found myself just enjoying my deck even more now that I can watch my produce grow :)

Top pot: two strawberry plants
Little blue pot: pepper plant
The big guy: tomato plant

*The pepper plant was a gift from a dietitian for finishing my internship! Thanks Tiff! You know me too well :)

It's hard to believe these little guys are growing the best of all!

Do you have a garden? If so, what are you growing?

Smart Snacker meets Continental Breakfast

To gear up for my big vacation this week I thought it would be fit to do a navigation series about your typical continental breakfast while staying in a hotel!

 I will be leaving this Thursday for a 6 day, 5 night vacation in which I will be staying in all different hotels. Obviously, I am going to enjoy myself on my trip but I don't want to come back 5 pounds heavier either! So, stick with your Smart Snacker as I take you through the quick tips to navigate [healthfully] through your typical continental breakfast...

GO:
-Protein powerhouse hard-boiled eggs
-Fresh Fruits (whole or cut)
-Low fat yogurts
-Hot cereal (oatmeal or grits)
-Scrambled eggs
-Wheat Toast or english muffins

-Omlete bar (load on the vegetables, ask for egg beaters of egg whites when available)

SLOW:
-Assortment cereals (be weary of the sugar-loaded favorites like frosted flakes). On the up-side, these are usually pre-packaged and are good for portion control.

-Juices
-Bagels (split with a friend)

-Make-your-own waffle (split with your other friend)

-Homefries (be the judge of these...sans oil please)!

NO:

-Baked goods (muffins, scones, donuts, danish's and pastries)

Whatever you do, don't skip breakfast (that too is a rookie mistake)! It is the most important meal of the day. It will jump-start your brain, energy and of course, your metabolism! Let it revvvv!

I haven't been in a hotel in a while, is there anything I am missing?

Q&A

Foodpicker.org has brought another question...

Q: My doctor recently diagnosed me with type 2 diabetes. I know it is important to watch my sugar intake. Is sugarless candy really sugarless?

A: Oh my is the sugar-free market a tricky thing!  For type 2 diabetics the important thing to watch your intake of is your CARBOHYDRATES (that's the magic word). Your carbohydrate is the macronutrient that is going to turn into to glucose (sugar) once it hits your blood stream and raise your blood sugar levels. Forget SUGAR...and think "Carbs!"

Sugarless candy may not have sugar but it definitely has carbohydrates. Usually the sugar is replaced with sugar alcohols and artificial sugars. These substitutes will not have calories but may have carbohydrates.

Case in point: Pay attention to carbohydrate intake as oppose to your sugar intake!

For the LOVE of BREAD

Guys, I found the greatest place on Earth for just about anyone [who loves bread]…Great Harvest Bread Co.

They bake tons of fresh breads daily- even a gluten-free bread! Upon your arrival they greet you with a sample from their "Sample Board!" What's not to love, right?

When I went I sampled their Blueberry Extravaganza and a Blueberry Cream Cheese Teacake. Both of these recipes were melt-in-your-mouth delicious and featured the antioxidant-laden blueberry and sweet/savory cream cheese! A bite of each was just enough...I don't know If I could have a whole loaf of it around the house...that just screams, "Danger, Danger!"

Along with fresh breads they have fresh muffins, cookies, scones and a coffee bar! I could totally see myself grabbing a muffin and coffee and sitting with a good mag for a couple hours in their cozy little atmosphere however, when I went it was post-workout so I just did a "grab-and-go!"

I grabbbbbbbed: a fresh loaf of honey whole wheat bread, medium regular coffee and a raspberry bran muffin.

Nutrition for 1 slice of honey whole wheat:

120 calories, 0 gm fat, 24 gm carbs, 3 gm fiber, 5 gm protein

Nutrition for 1/2 bran muffin:

130 calories, 1 gm fat, 29 gm carbs, 4 gm fiber, 12 gm sugar, 4 gm protein

*the best part is all of the ingredients are legible and whole foods.

Visit a local Great Harvest near you and if your interested, check out the skinny on the bread you may be eyeing...




Oh and did I mention...now my house smells of wheat and yeast as if I am the baking god...

Free Ticket to Healthy Eating…While Dining out!

Yes, I said it...healthy eating while dining out! Heres how...


The work has been done for you all you have to do is enforce it! Your area dietitians (RDs) have been working hard to provide you with the right tools to make informed dietary choices when dining out!

"Healthy Dining Finder" is a database online that has "dietitian-approved menu items" at your local restaurants. Simply enter your city, state and budget and with the click of the [enter] button you have endless options at your finger-tips!
(Thank you to my fellow Dietetic Intern/ Classmate (Ashley) whom brought this to my attention)
-->Now as you'll search be mindful of the suggested serving sizes; ie. I saw PF. Changs (one of my favorites) has a lot of their dishes that are "approved" however, they say that it serves a whopping 5 servings but only 1 serving is approved!

Check it out and let me know what you think...?

Tonight I am going to California Pizza Kitchen with a friend, for a girl's night out! You better believe I have already researched the nutritional information and have decided to go with one of their "Small Cravings" dishes.
These dishes are new, sort of like a tapas theme. I'm diggin' it because otherwise I would be dipping into some extremely caloric entrees and salads!
The mediterranean plate is what I am eyeing...What do you think?

It has 398 calories and 3 gm of fiber although, it sure does have a load of sodium (827 mg).

My philosophy is if I am preparing for this sodium-laden meal later in the day, I will just watch my sodium throughout the day to make sure I am at an appropriate level to take on this 827 mg.

CPK Nutrition Source