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I am currently working on a Master's Degree in Nutrition and requirements for Registered Dietician R.D. I plan to run my first full marathon in 2009. This blog is about everything I learn, eat, and do along the way. Cheers!

Wednesday, January 21, 2009

I MOVED!!

Okay yall, I moved!

http://bhealthier.wordpress.com/

Everytime I see a comment, I am over-joyed. I love hearing from everyone and appreciate every reader that I have. I hope that you can update your links, blogrolls, google readers, yada yada etc. etc. so you can visit me at my new site. !

I decided to switch domain's so that I could expand my pages, keep myself more organized etc. I hope you enjoy the new site.

Tuesday, January 20, 2009

Whole Wheat "Buttermilk" Pancakes on a SNOW DAY!

Whole Wheat "Buttermilk" Pancakes!!
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I have been meaning to make pancakes for so long- I ate pancakes ALL the time growing up and in college ALL the time too. I think that is part of my lack of motivation for making them now. Plus, I have never liked maple syrup much ( no, not that real stuff either). However, Jeff and I both have a SNOW DAY! 4 inches overnight and it is STILL coming down! Over 800 schools are closed! Guess what the funny part is, friday it is supposed to be back up to 60* . I am so happy for Jeff ( who never really gets to see snow because he grew up here) and especially his neice and nephew who have literally NEVER seen it snow! They got sleds for christmas on the chance it would snow. We might take Lurlota over there today to watch them play! Here is our backyard and a random dog that escaped its owners- now we know how others feel when jack does this to them. We tried to get him so we could take him home but he just thought we were playing chase and ran away from us..
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Back to Breakfast... so I wanted pancakes and eggs. I found a recipe on cooking light (of course) for whole wheat buttermilk pancakes. In my Southern Living Cookbook, it notes that you can use plain yogurt as an appropriate substitute for buttermilk. So, that is what I did! Here is the recipe link http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=571883

I made lots of adaptions to this Original Recipe,
Original Ingredients

  • 3/4 cup all-purpose flour
  • 3/4 cup whole wheat flour
  • 3 tablespoons sugar
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 1/2 cups low-fat buttermilk
  • 1 tablespoon vegetable oil
  • 1 large egg
  • 1 large egg white
  • Cooking spray
  • 3/4 cup maple syrup
  • 3 tablespoons butter

MY WAY EASIER, EVEN HEALTHIER Ingredients
Dry

  • 1/2 cup all-purpose flour
  • 1/2 cup whole wheat flour
  • 2 teaspoons sugar
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1/3 teaspoon salt

Wet

  • 3/4 cup Nonfat Greek Plain Yogurt ( I used TJ, in place of buttermilk)
  • 1 tablespoon oil ( smart balance)
  • 1 large egg
  • 1 large egg white
  • Milk as needed- I used about 1/4 cup

Get-It-Made

Combine everything in a bowl- Just started at the top of the list (dry) and go down through all the wet until the milk. I stirred in the milk as I needed it to get a pourable but NOT runny consistency. I used a whisk to stir until the milk, then I used an angled rubber spatula ( for scraping the bowl)

Heated a nonstick skillet coated with cooking spray over medium heat. Poured about 1/4 cup batter per pancake onto griddle. Turn pancakes over when tops are covered with bubbles and edges look cooked. This made 10 good sized pancakes- I had 3 just fyi- and they were incredibly filling!

I gathered the nutrition info on a recipe analyzer site- I used nutritiondata.com. I had to register but it was super quick to register. The whole batch (with no add ins) was 42 grams of protein, 106 grams of carbohydrates, 15 grams of fiber, 9 grams of fat. Calorie total for the whole batch: 673 total. So, about 67 kcal per pancake. Not too shabby!


OH MY GOSH!! These were phenomenal in my opinion and easy- none of the measure with a knife combine stir, add from this bowl to another bowl to another mess. I wanted pancakes and I wanted them now! I reduced the sugar from the original, they actually came out quite sweet with the reduced sugar anyway. The yogurt I used had more protein and no fat compared to low fat buttermilk.

I added Reese's Pieces to Jeff's after the bubbles appeared, then flipped. For 2 of ours I added frozen blueberries, frozen- just before the bubbles appeared.
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Smile! SNOW DAY!

I topped one with a little smear of peanut butter, had scrambled eggs on the side and a glob of yogurt with a speck of maple syrup. My favorite topping is warmed frozen fruit- which I also had, along with coffee ( Jeff made it today!).
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Like that mug, "Waste Not Want Not" great phrase.

Off to literally play in the snow all day!

Monday, January 19, 2009

Food Post Monday

Morning:
Steel Cut Protein Oats

I made a smoothie using pineapple, blueberries, ground flax seed, organic milk and vanilla protein powder ( about half my normal size).

Then I used some of that smoothie and mixed it with quick cook steel cut oats and water- microwaved that and sliced a half banana into it. Of course peanut butter on top. It is just so delicious, smooth and salty with the sweet banana and chewy oats !
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lunch : quick ( and weird, i know) version of an omelet
I took frozen broccoli, asparagus and brussel sprouts and heated them thoroughly. I added three egg whites then microwaved that until the eggies were cooked. On top, I put some leftover tomato sauce and hot sauce and a little sprinkle of cheese.
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On the side I had a piece of cinnamon sugar toast
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Afternoon Snack
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Strawberries, Blueberries and Mango with Cabot Cottage Cheese and nonfat greek yogurt..



Semi-Homemade Dinner
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Sweet potato fries ( frozen at TJ), asparagus spears (frozen at TJ) - baked in my toaster oven for 20 minutes
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and pork tenderloin ( with a little hot sauce for a kick) cooked in the real oven for 20 minutes and Kashi rice pilaf ( instant package, cooked in the microwave for 90 seconds and I added red pepper flakes for another kick!)...

yummmy!
Gym trip was fantastic, about to watch pineapple express... AND there are already a ton of school closings and its still like 43* outside how funny!

**address update**

I opened up a wordpress site but have not fixed it up completely. I liked how other people are able to have tabs at the top for recipes , about me page, etc. I think it will be a much more organizable site. I am not sure when it will be up and going just yet.

Has anyone made the switch from blogspot to wordpress? I would love any tips!

As many of you know my comment name is BHealthy... I started that because I don't like to just reveal my name to anyone and because I truly feel that a main goal of mine for such a long time has just been to "Be Healthy"... whenever you are presented with a food choice or a life choice- just make the decision so that you can be healthy, whatever that means to you.

So since it will be my "second" site.... the address is http://bhealthier.wordpress.com

get it? Be Healthier ...

However, there isn't anything up there yet and I will need to workout details with Foodbuzz etc. Just an fyi to stay tuned so you know I will be switching addresses soon.

Monday

Hey yall ! Happy Monday! So one little tidbit of news, I have been searching for a way to keep track of my hits and I saw one on a friend's site:
The Running Addict. She has been having a rough time since hurting her ankle on a run a bit ago- so stop on over and give her some encouraging thoughts! Although she is wordpress, it led me to one simple search and a few seconds later - I have a stat counter!! Hooray! Thanks Friend!

So lets see

Body:

Walk with Jack, 1 mile

Heading to the gym in a little while for some circuit training with Jeffrey! I love workouts with him because we have such a fun time and we push each other to keep up the momentum during our sets. It is also a very different workout than say , yesterday's 7 mile run.

*** update: We did 40 minutes of cardio ( treadmill and elliptical and biking) after lifting weights- shoulders, biceps, triceps, chest and hamstrings with jumping jacks, squat thrusts and abs in between each other's sets**

by the way, my knee was incredibly sore last night- not today much - just a few hours after the run.

Mind:
Reading chapters 2 & 3 of Understanding Food

Soul:

When I can say "accomplishments" - it just boosts my spirits so here goes

Accomplishments:

  • Re-arranged our living room furniture ( again!)
  • Swept Living Room
  • Swept upstairs rooms
  • Mopped Kitchen Floor
  • Cleaned and organized kitchen stuff
  • Cleaned hardwood floors in the living room
  • Laundry
  • Blog Stat Counter ! Finally!
  • Took Jack for 1 mile Walk
  • Put in a new wallflower, Black Amethyst

Snow Snow Snow is in the forecast overnight! Only 2-4 inches, but that is the most it will have snowed in the past three years if it comes!

May watch Pineapple Express tonight- did anyone see it? We rented it for $1 at redbox but we don't know if its worth watching?

Food post later this evening!

Sunday, January 18, 2009

Steelers Sunday: Pittsburgh's Goin to the Super Bowl!

Watching the steelers game....

fingers crossed

Wooohoo,they won they won they won! Here we go Steeler's Here We Go! I had such a busy time after I got back from my run, finding jack, getting ready and heading over to our friends for the Steeler's vs. Ravens game- I left my camera charging at home.

Our friends made pepperoni bread from scratch ( one of the guys is italian) and it was delicious! They also had a veggie tray and we brought sun chips and sabra hummus. So I had some of all of that while watching the first half of the game!

A few of the others attending were Ravens' fans but I had one fellow Steeler fan to cheer alongside! Jeff was neutral but leaned towards the Steelers because he loves me.

I AM SOOOO EXCITED! I told everyone the Steeler's were going to win ( totally going on intuition and hope) but THEY DID!

What a fantastic way to start off the week, an amazing run and an amazing win! I am really looking foward to the romantic getaway this weekend too .

Good News!!

Okay, I just had to post.

I just got back from the gym, since its rainy and very cold out- I ran on the treadmill after watching a video over at HangryPants. It was regarding this little media clip of women talking about workout gear. If you haven't given your feedback, head on over HERE and let em know what you think. My feedback is B_Healthy.

Part of my comment included that workout gear discussion SHOULD include important topics like dry fit underwear- or any kind of underwear to wear when you run or workout. I don't know about yall but if I run say over 4-5 miles, my undapants get SOAKED! They make dry fit pants, dry fit sports bras, dry fit shirts- what the crap on the underwear?

What does everyone else do? I mean, maybe I missed the boat on what underwear runner's wear. Either way, I'm clueless and slightly uncomfy!

So, speaking of running, I ran 7 miles in 49 minutes! I ran 3.2 in 24 (something), my second 3.2 in 22 ( something), and then finished up to 7 miles total. I bumped up several times to 9.5 mph ( which correlates to a 6:18 mile).

I seriously just had fury inside of me I think. I was angry and upset that Jack ran away. Jeff and I were "not on the same page" about the kitchen and it was stupid but annoying me. I tried to really focus and push myself because "I can"- and I did!

Good news: everything is perfect again and ... we found jack as soon as I got home from the gym.
stinker.

Smoothie Saturday, Euchre Champs, Banana's Foster Breakfast WITH the alcohol!

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After my yoga practice, I knew just what I wanted for Lunch saturday.
It was very fruit and vegetable full!

Smoothie: Ground Flax (Bob's red mill- it's at Trader Joes for about $2-3), organic banana, frozen mango, frozen pineapple, frozen blueberry with protein powder and organic milk.
Veggies: Brussel sprouts steamed with cabbage and a teaspoon or so of goddess dressing and some shredded cheddar. I absolutely devoured this - I don't know why I find it so fantastic but it was gone in about 2 seconds ( okay not really 2 sec. but you get the idea).

We took Lurlota over to Jeff's parents after Jeff's alum basketball team won their first ACC game!

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We played Euchre and drank some Chianti. Jeff and I planned on renting a movie and having some wine by ourselves but since we were invited over- we ended up just hanging out at Jeff's parent's house. As you can probably tell, Jeff and his family are very family oriented, it's the most important thing to them which I think is just wonderful. I teamed up with Preston and we won both games!! Woohoo! ( I edited the photo so you could see the wine)

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Dinner was a group effort: I put together that salad! Organic mixed greens, english cucumber, green onion, tomato with a little blue cheese. Delish! Jeff did the potatoes- he added sundried tomato and basil dressing after slicing . Jeff's stepdad Preston cooked the potatoes and steaks on the grill and Momma Mo did the mushrooms just perfectly. I normally don't care for potatoes, but these were awesome! Nice work Jeff!

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Sunday Morning Breakfast:
Banana's Foster French Toast... the banana... and I sprinkled less than a teaspoon of brown sugar ( there is no more sugar left in this house!)
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and just for you SWEETANDFIT , I added a tablespoon of the rum I had on hand....after they had cooked for a 1 minute

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So so so divine! In South Africa we had guava fruit, and I have not been able to find it here in the US anywhere. I saw this when we were at the store for something and just had to try it! It is very sweet for a rum but enjoyable. The guava rum definitely added another layer to this dish. The banana's tasted even sweeter but also a slight savory hint from the rum.


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I added a glob of (unsweetened) plain nonfat greek yogurt and added some of the bananas foster to it-
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That was fantastic as well since the banana's had so much flavor.


Recap

Body:

Circuit Training with Jeff:
We did squat thrusts in between sets of chest fly's, jumping jacks in between sets of leg presses, we did a back exercise that I have never done before-It is the opposite of a push up. You lay on the ground underneath a bar, and keeping your body straight , feet on the floor- you hold the bar and lift yourself up using your back muscles ( your "lats"). It was tough but good! Afterwards, I did 40 minutes on the elliptical.

Yoga:
I did 45 minutes yesterday of a combo of my own practice and my dvd.

I am hoping to get a run in today.

Mind:
Played cards, Euchre!

Read for class next week

Ordered my chef coat for lab ( Jeff helped me find one, how cute!)

Searched for jobs... I found a few natural foods stores that would be fun to work in while in school, I found a few fitness centers that I would also like to work at but I haven't found anyone actually saying they are HIRING!
grr.. I need $$

Soul:
Weekend time with Jeff, and fam, and lots of sleeping in.

Watched Kung Fu Panda- it was interesting. I mean, it was fun to watch but I didn't think it was hilarious.

Guess who ran away again this morning!?!?!!?
Sad face... jack brown pants is just crazy. We gave him a new comforter for his crate and I bought him a new bed that is laying right next to it ( this was about a month or two ago) I have taken him on 1 mile walks several times this past week ( 3 mile walks at my mom's last week!) and I gave him several treats too. I don't know why he runs away when we treat him so well, I feel like a bad puppy parent.
Happy Sunday to all!