Weekly Wisdom and Top 5 Nutrition Noshes

Nosh One. Wisdom.

When you travel, do you get the munchies? What are your favorite travel snacks?

When I was growing up, family vacations were something I was so excited for. Our family of four would load up our minivan and off we drove, all over the United States. My sister and I would sit in the back seat with our personal cassette players jamming our favorite tunes, while Dad and Mom navigated our adventures. One of my favorite parts of traveling, were the special snacks we took. They would pack a cooler full of fruit but we also had a bag full of snacks like Skittles and Twizzlers. Fortunately, the bag never left the front seat, or my sister and I would probably have the snack devoured within the first 60 miles. 

I still am a fan of traveling and snacks. There is something in my brain triggering my travel cravings the minute I am on the road. As an adult, my trips are a little shorter and I don't get to try all the things everywhere I go. I have this fantasy of all the restaurants/bakeries/coffee shops of each city I go to are located right next to my gate so I can experience it all. 

All of this is an important lesson. There are many things we experience triggering something centered around food. When we are aware of those experiences, we can be better prepared to be mindful and make the best choices. Travel happens to be one of mine. Instead of heading to the bar or grabbing a pizza in the airport (hello cankles!), I pack snacks I find just as exciting and much better for me. 

Annnddd... maybe a pack of Skittles. 

Nosh Two. Weekly Conversation. 

Each week, I put out my Weekly Wisdom Blog which includes my Top 5 Nutrition Noshes: Wisdom, Weekly Conversations, Week in Review, Workout Playlist of the Week and What I Love Right Now. At the end of each month, I want to get more up close and personal with you all on the other side of the airwaves. I will be recapping my crazy, delicious and random as hell adventures as well as having a conversation with you all on this side of the mic. It’s my Top 5 in 5. April has been all about Spring cleaning, my home and my life and inspiring while lifting up others. Enjoy!

Connect and let me know what you think by emailing me or connecting with me on Instagram, Facebook and Twitter

Nosh Three. Week in Review. 

I had to share with you this fun video my production company made for me. While I was in Wisconsin for WAND 2018 Annual Meeting, I took some photos and videos and they created this fun video. Enjoy!

It was nice to be home for a few days and regroup. Work was really crazy, so I was looking forward to a quite weekend to eat and get shit done!  I actually cooked a lot (well for me it is a lot) this weekend. I started off my Friday with pancakes. I kind of suck at making them. They are never perfectly round and I like a smaller cake. So I smothered some natural peanut butter, bananas, sprinkles and scrambled myself and egg, topped with Trader Joe's Everything Bagel Seasoning. If you haven't had this seasoning, you are really missing out. My cousin contacted me and was going to be in Des Moines this weekend for a baby shower, so we decided to hang out and try some new places in Waukee. 

We started out the morning watching a movie called The Big Sick. I had never heard of it and Christine said it was on Sunday Morning. It was really good and a must watch. I really loved it after I found out it was based on a true story. Those are the best. 

Waukee is booming with growth. So many new businesses popping up, including a theater, about 5 nail salons, places to eat, places to drink coffee, tons of strip malls and new homes too. Suburbia mania!  We decided to hop over to Gastro Pub and Grub for lunch. This is literally located within walking distance of my house. 

I love the story of Gastro Pub and Grub because it started out as a dream, a food truck and now a restaurant reality by two Iowans, Sean and Andrea Gleason. I don't know them personally, but there was a write up in a local magazine about their journey to the restaurant biz. Andrea is actually going through treatment for Melanoma, which is very near and dear to my heart. The food was yummy and they have a great menu with local foods, beers and craft cocktails. It was hard for me to choose but I ended up having the Mahi Mahi Tacos and a side salad. The fish was cooked perfectly and the mango salsa had great flavor. I also loved the ranch dressing, I know it sounds weird, but they put fresh dill in theirs and I love that. I will be going back to try the other items I was choosing from. 

After a few here and there stops, we decided to also stop at a new local place called The Coffeesmith. This adorable little places is actually located right next to my gym, so I smell delicious coffee each morning while I'm lifting heavy shit. I haven't had a chance to get there until this weekend. It has a nice local feel with inspirational quotes on the walls, which I thought was fun. Christine had an iced latte with almond milk and a shot of hazelnut and I had a brewed coffee. It was the perfect afternoon treat. I was eyeing a large piece of chocolate cake in the case, but I passed. They have smoothies and breakfast sandwiches on the menu as well as a variety of coffee drinks and pastries. It will require a few more stops for me so I can try more things. I am happy to have these local places so close to home. 

I also loved hanging out with my cousin and just talking and catching up. We do not get time very often to do that, so it was the perfect way to end a week happy and rejuvenated. Heartbeats always do that for me. 

Nosh Four. Workout Playlist.

It was sad to hear Avicii passed away this week but it also reminded me how much I have enjoyed his music over the years. Talk about awesomely inspiring workout music!  I had to devote my playlist this week to him. Find the playlist of my favorites on Apple Music and Spotify. 

Nosh Five. What I Love Right Now. 

This week I am thrilled to be heading to the Michigan Academy of Nutrition and Dietetics Annual meeting to speak to another group of my favorite people. I am looking forward to meeting new inspiring registered dietitians and to make connections. There is nothing like being in a room full of your kind of people. I look forward to sharing my Bay City, Michigan adventure with you in the following weeks. 

~AE

*All views and opinions on products, food and businesses in this blog post are my own and are not sponsored in any way. I just love to share great things!

Weekly Wisdom and My Wisconsin Adventure Top 5 Nutrition Noshes

Nosh One. Wisdom.

When was the last time you did or said something to lift someone up, without expecting anything in return? Did you regret it?

When I started working in retail, part of my training was to greet and say hello to every person I encountered during my day at work. I had never done this before. I remember working in the hospital and walking down a long hallway with one other person coming toward me and neither one of us acknowledging each other. This happened all the time and now looking back, I am so mad at myself for not being the one who took the initiative to say hello. Why didn't I just do it? 

Now, I find myself greeting everyone I encounter all day, every day and everywhere. It has trickled into my everyday life:  at the gas station, at the hair salon, at the vet. I am throwing out hellos and smiles like I am getting paid $1000 for each one. I do not give one thought to wanting something in return. Some people do not respond back, some people look at me like I have lost my mind and some people give me all the feels with a smile of their own. 

I have never regretted smiling, saying hello or giving out a compliment to a complete stranger or someone I know.  Everyone is going through something and even though I have no idea what it is, I know am going to be a second of positivity in their life at that moment and lift them up.   

Nosh Two. Weekly Conversation. 

Today’s conversation is with the woman who gets me excited to cook, try new things in the kitchen, makes me laugh, has 4 kids AND is very passionate about having a lot of color on her plate, my friend and chef, Stacey Wertzberger.

Stacey and I started working together almost 10 year ago and we have collaborated on many cooking and nutrition projects. Some of these have been at work and some of them have been outside of work as we have become friends. Stacey has a realistic and down-to-earth outlook on food and cooking, which applies to how she prepares food in all aspects of her life. Stacey has taught me a lot about food but especially has changed my feelings about cooking, that is doesn’t have to be complicated.  In our conversation today we talk food, cooking, kids and how she decided to try a new adventure: completing her first Half Ironman.

Please enjoy my conversation with Stacey

Connect with Stacey by reading her blog Embracing My Chaotic Life and following her on Instagram

Nosh Three. Week in Review.

This was such a great and exciting and scary week for me!  I have known for quite a while that I would be heading to the Wisconsin Dells to speak to future registered dietitians for the Wisconsin Academy of Nutrition and Dietetics for quite a while, but it doesn't bring the excited/nervous jitters down.  I was so honored and grateful to be chosen to speak for their first student focused presentation.  After a crazy beginning of my flight being delayed and rescheduling, I got to the Wisconsin Dells and was greeted by WANDA. She is fancy!

Their theme this year was Passion Into Action, which was right up my alley.  They had a great speakers lined up in their amazing 3 day annual meeting, including my friends Jen Haugen, who was providing a pre-conference gardening workshop and Chere Bork who was the motivating closing presentation. I unfortunately did not get to see either because of my flight, but I am sure they were nothing but amazing!

I got to start the day with some delicious eats and was so happy to see yogurt and cheese on the buffet. I mean I was in Wisconsin, cheese is a food group. 

I absolutely loved talking with around 65 RD's to Be about starting their career. There were so many things no one told me and to be able to share this passion and insight with them was wonderful. The best part was connecting with a few after the presentation and also on social media so I can continue to follow their journey. Again, I want to lift them up and help them be confident in moving forward with all the unknowns about starting in this awesome profession. 

After presenting, I also got the opportunity to podcast with a few amazing WAND members to be revealed at a later date. This is also such a great part of the journey, listening to other people's stories and passions about being a Registered Dietitian. The two members I podcasted with, sincerely chose this profession and that gives me all the feels. 

This experience was priceless. The people I had the opportunity to meet and the passion I see in so many of my peers, is what being an RD is all about. I love our tribe! Thank you to the Wisconsin Academy of Nutrition and Dietetics for an experience I will never forget. 

Nosh Four. Workout Playlist of the Week. 

I always like to do a playlist with all music either about the state or the location I am going, but there is not a lot of songs about Wisconsin. Who knew?  But there is this legendary music festival occurring every Summer, that I have had a longing to attend for as long as I can remember. I finally put a reminder in my phone to make sure I get online to see when ticket sales open next year for Summerfest in Milwaukee, Wisconsin. This years line up is AMAZING, so I decided to create my playlist from the artists I would have like to see (there are a ton but these are my top picks).  I will just close my eyes and pretend I am there this June/July. Find the playlist on Apple Music and Spotify. 

Nosh Five. What I Love Right Now. 

I know I have said this before, but there is nothing like a handwritten note. This little note I received after my presentation was something that lifted me up. It was also hand stamped and I could feel the love. Never underestimate the power of a handwritten note. Another opportunity to make someone feel special. 

~AE

Weekly Wisdom and Only Getting Better Top 5 Nutrition Noshes

Nosh One. Wisdom.

Have you heard the breaking news?

Being a human is hard. We put so many things on our plate at one time and try our hardest to harness our superhero powers to make it all happen. Each time we conquer a task, a new challenge arrives. How we address and attack the challenge is all on ourselves. Do we take the "whoa as me" approach or do we take the view of "I got this?" The ultimate question is are we even putting ourselves out there for the challenge?

Things don't get easier, no matter which approach you choose. This is why is it called a challenge. I challenge myself, get out of my comfort zone and try new things to get better. I want to be better. I want to be better at all the things that scare the crap out of me. I want to get better at being a great human. If things seem easier, then I know I am getting better. 

And knowing is half the battle. 

Nosh Two. Weekly Conversation. 

Today’s conversation is with Liz Dunn, a registered dietitian with a passion for sports nutrition, being active and wheelchair rugby.

This is another episode of where I sing the praises of Instagram and how it brings people together. I started following Liz last year and I remember the first photo of hers I saw. It was of her with holding her paper stating she had passed the RD exam. But what really caught my attention was she said in the caption “I may not be where I hoped to be at this point, but that’s ok.”  I remember thinking, neither am I and you know what, it is ok! There is so much more to Liz’s story and I am happy we were able to have such a great conversation.

Please enjoy my conversation with Liz

Connect with Liz by email, her website Adapting Nutrition and follow her on Instagram

Nosh Three. Week in Review. 

How can I not have a great week with a food this delicious and a sign this adorable?  It is really fun being a retail dietitian. I get to be around food and people and fun all the time. Every month, we have a dietitian pick in the store and this month is a really great one. Avocados are really popular right now but there are still people who are scared of these green balls of goodness. I get the opportunity to educate everyday but the best part is getting the opportunity to have people of all ages taste food where food means the most. The most rewarding part of my job is seeing the face of someone who thought they didn't like a food, give it another try and tell me they liked it. It is the best. 

This past week, we finally got to close out my March Birthday celebrations with my friend Ryan's 40th year on this earth. 

Kevin threw a great get together to celebrate this special milestone in Ryan's life. 

We of course had Cocktail Club with a Sloe Gin Fizz, which I have never had before.  Anything with a cherry on top is something I knew I would like. It was very refreshing and not too sweet. I liked the combination of the fresh lemon juice and the soda addition for bubbles. I will have this again.

Kevin decorated with photos of Ryan all over the house. It was fun to reminisce the years since I have known Ryan and the years I hadn't. This is a kick ass idea for a future birthday of someone special in your life. Collect photos of who you are celebrating from different people like family and friends. Place them in different areas of the space you are holding the party. Kevin had them on balloons, hanging from doorways, on the refrigerator and in the space by the food. Each time you changed locations, you caught a different and fun photo of Ryan. 

The theme of the evening reminded us all we are never to old to enjoy anything you want in life. Including your own Magic Tracks Mega Set and being able to watch Wrestlemania and just be a kid again. Not everything has to be so serious all the time and we don't have to act our age all the time. It's only a number. 

Nosh Four. Workout Playlist of the Week. 

I am only getting better week by week with my workouts too. It is all about being consistent and working hard. It doesn't get easier, I just get better and stronger. I love noticing that as each week goes by and enjoying this weeks playlist on Apple Music and Spotify. 

Nosh Five. What I Love Right Now. 

I am very excited (and nervous) to have the opportunity to travel this week to Wisconsin and speak during their Annual Conference this year. I love Registered Dietitians and at this conference, I am getting the opportunity to speak to future Registered Dietitians, RD2Be's. Speaking is something that scares me and it never gets easier, I just get better. I get better because the people I am with at each conference I go to, make me WANT to be better. The Registered Dietitians and RD2Be's I meet along the way get me fired up to be a part of something greater than me.  WAND here I come!

~AE

Weekly Wisdom and Hell Yeah for Spring Top 5 Nutrition Noshes

Nosh One. Wisdom. 

Hell Yeah for Spring!

It is almost here people! (minus the crazy last minute week of snow spreading across the country)

What else in your life wants to make you say hell yeah?

I am saying hell yeah to a fresh start. I am reading The Life-Changing Magic of Tidying Up courtesy of my friend Stacey and her friend Katie and I couldn't be more excited to get the Spring cleaning party started and continue my quest of #lessstuffmorelife. 

I am also saying hell yeah to changing the way I look at my own health. You would think a Registered Dietitian has her shit together all the time, yeah not so much. I am a work in progress and I am realizing I need to tidy up my nutrition, my habits, my sleep and my physical activity and keep it organized. Very applicable with the same concepts from this book. The less I complicated things and accumulate information not following logical and scientific basics of taking care of this one body I have, the more healthy I feel. 

Cheers to Spring cleaning my home and my health!

Nosh Two. Weekly Conversation. 

Today’s conversation is with Krista Ulatowski, a second-career Registered Dietitian who decided to follow her passion right out of her internship and start her own nutrition communications business.

Over the past few years, Krista and I have crossed paths in a variety of ways which were unconventional in nature as Registered Dietitians. I was always curious about what she did as a RD. Dietetics is a second career for Krista, and she has beautifully combined her first career in public relations and advertising by creating her own nutrition communications business. She not only serves companies and brand but specializes in working with fellow Registered Dietitians looking to strategize their own personal and business goals.   

Please enjoy my conversation with Krista

Connect with Krista and learn more about her business:  Kucumbers Nutrition Communications and follow her on Instagram

Nosh Three. Week in Review. 

I was honored Food & Nutrition Magazine invited me with two other Stone Soup bloggers to join a screening of the film Food Evolution(Black Valley Films with Boomdozer, Inc., 2016) and share our feedback. Here’s how I described the documentary, directed by Scott Hamilton Kennedy:

“Food Evolution is a documentary portraying and discussing both sides of GMO controversy between science and human fear. It represents individuals with personal experiences and passions against the safety of GMOs in our food systems and experts in science and medicine who share their own passion for the safety of GMOs in our food systems.”

—Anne Elizabeth Cundiff, RD, LD, FAND

Read all 3 reviews here:  https://foodandnutrition.org/from-the-magazine/film-review-food-evolution/

I friggin loved this past week. It was one of the most "normal" weeks I have had in a long time.  I had the schedule I normally like to follow happen, so everything just flowed. I went to bed at the same time, woke up at the same time, went to the gym, ate well and it was just awesome!  It also allowed for some social time with my tribe this weekend, which does not happen consistent enough. I headed over to my friends Kevin and Ryan's and was greeted by these beautiful tulips. I can't believe I have never thought about doing this for my own home. This is will be happening in my home for sure!

Kevin is from Michigan and we gathered to watch the Final Four at his house. I have taken a sabbatical from basketball for a couple of years and it was fun to get back into watching it. We got a little festive with some blue and maize cocktails (I learned the official color is NOT yellow). I really have no idea what all happened during the game, but they did win....and well we all know now how the finals turned out. 

I did have to laugh because this was the Snap Chat we all received from Kevin the next day, if that tells you anything. 

After a great night of sleep, I headed to my Mom's home for a little Easter celebration with her and Gramma. She made the most amazing meal of Roast Beef, potatoes, carrots, homemade bread and of course gravy all in the Chicken Baker from Emile Henry I reviewed a few years back for Food and Nutrition Magazine. We had a special component to the meal in honor of my sister Kate and toasted her with the Kate wine from Trainwreck Winery in Algona, Iowa. 

I was in charge of making the side dish for Easter and decided I would make Chef Stacey's Brussels sprouts recipe. It is so good, I have to share it with you. 

Sautéed Brussels Sprouts
with honey sesame glaze

1 T. Olive Oil 

1 T. Light Soy Sauce

1 lb. Brussels sprouts- trimmed and quartered

 ½ T. Sesame Oil

 1 T. Rice Vinegar

 1 T. Honey

Mix together the honey, soy sauce, sesame oil and rice vinegar all in a bowl and set aside. Sauté the Brussels sprouts in olive oil for about 4-5 minutes, stirring occasionally until starting to get tender and the edges begin to slightly brown.  Add the soy sauce mixture and cook for another 1-2 minutes.  Serve immediately.

Nosh Four. Workout Playlist of the Week. 

It is time for the color brown to go away and bring on everything green, which is what inspired this weeks playlist. I appreciate the green color so much when I am driving home this time of year and everything is brown. Gross. Head on over to Apple Music or Spotify to "Go Green" with me!

Nosh Five. What I Love Right Now. 

Last week a friend gave me this beautiful red journal because the color reminded him of me. So damn sweet!  I love to write but it tends to be my thoughts and all the things I want to do. When I was home this past weekend, Gramma was telling me a story about her favorite Easter memory as a little girl. In great detail from the weather to the location, she shared with me an Easter egg hunt she remembers with her brothers who were close to 20 years older than her. She recalled making the nests for the eggs from twigs and brush and also one of her brothers informing her one of the eggs was not cooked and would make a mess on her pretty Easter dress.  My Gramma has the most amazing memory and mine is awful. In this journal, I am going to write down those details about my life I struggle with remembering. It's those small details which take you back to an exact moment. I spend so much time writing about everything in the future, I am going to take time to remember special moments from the present. 

~AE