Top 5 Nutrition Noshes and Weekly Wisdom

Nutrition Nosh One. Wisdom.

I appreciate my Mom so very much. I appreciate all Moms very much. I cannot imagine how hard it is to be a Mom. Just think of the journey. No journey is the same and no journey is easy. No child is easy. In my eyes, it is the most difficult and challenging job on the market. I know my Mom has had her struggles and I also know she has had many joys. I know I might have been one of her biggest struggles and I hope one of her biggest joys. There is nothing I can do to repay my Mom for all she has done. She has comforted my tears and fears, kept me safe and alive, kept me fed with good nutrition and food, and hugged me when I wasn't so huggable. I know I was (and maybe still am on occasion) a pain in the ass sometimes, but I also know I am loved so very unconditionally. That is the beauty of our relationship. One we only share. I am so glad she chose me to be her daughter and I am so glad she was chosen to be my Mom. 

Nutrition Nosh Two. Weekly Conversation.

My conversation today is with my beautiful Mom, Ruth.  

I was excited to sit down today with my Mom on Mother’s Day, which is a very special day. I always go back and see her every year and just celebrate her being my Mom. In a conversation a couple of months ago, my mom made the sweet comment that she was the “original dietitian.” That is when the light bulb went off and I thought it would be a great idea to do a special Mother’s Day podcast with my Mom (and hopefully more). My Mom is great and I love her with all my heart. She really is the inspiration of me becoming a dietitian and I am very thankful.

Please click here to enjoy my very special conversation with my Mom this past Mother’s Day

Nutrition Nosh Three. Week in Review. 

May is the start of warmer weather here in Iowa. We start to shed some layers of clothing, but sometimes a little too soon. I was fortunate to attend an event put on by the Iowa Food and Family Project with these lovely ladies, Paige and Anne. We started the day bright and early at 4:30 am without realizing how cold it was outside. While we shared information about local food products, we snuggled and drank a lot of coffee. The event's focus was centered around the local farms and food the great state of Iowa has.  We even had the privilege to meet the new Secretary of Agriculture, Sonny Purduehttps://www.usda.gov/. To make the day even more fun, we partnered with the guys behind Tres Mentes Salsa, a delicious and local salsa made right here in Des Moines. If you haven't tried their salsa, you are missing out!  I always have a container of their medium salsa in my fridge for to use as salad dressing, tacos and a great topper for baked proteins. 

An exciting year of FNCE is approaching in October and I am still trying to figure out if I am going to attend this year. The Academy of Nutrition and Dietetics is celebrating 100 years in their hometown, Chicago. It is very close to me this year, so I will be considering it pretty hard. I know it will be the most exciting one yet to see where our profession is headed in the next 100 years. 

I enjoyed a lovely breakfast at my favorite local spot, Cozy Cafe. I can walk to it from my house, so it balances out my latte and enormously delicious portion of hash browns. The food here is homemade, fresh and yummy. You should see their selection of homemade pies and muffins. I am pretty confident a plateful of hash browns and a latte are the way to go for breakfast. Top that off with great company and conversation and I am in weekend heaven. 

On Mother's Day, I jotted home to spend the day with my special lady. We really didn't have anything planned so that lead to opening up a bag of Cheetos (which is one of my Mom's and I favorite crunchy snacks). If I haven't shared this before, I like to eat Cheetos with a fork. It prevents the orange, cheesy finger madness and I also can't overdue it on those crunchy suckers. They best part about my weird fork-eating Cheetos habit, is my friends know me so well, they send me pictures of others doing the same thing!  My friends Carlena and Jenny both send me pictures of their littles munching down our favorite snack with a fork. If anyone else shares in this ritual, send me pictures please. I would love to see them!

We did eat something else besides Cheetos. I was trying to think of something easy and fun for a sweet treat for Mom and Gramma on Mother's Day. A yogurt parfait kept coming to mind, but I wanted to mix it up. As I was contemplating a change of dessert and wandering through the ice-cream aisle, I spotted the waffle cones and bowls. What a perfect vessel for a yogurt parfait!  It was fancy, fun, easy and delicious. 

Mother's Day Parfait

Serves 4

4 - 5.3 ounce containers of Dannon Vanilla Light and Fit Greek Yogurt

2 large prepared blueberry muffins, cut into cubes and divided

1 cup of granola, divided

2 cups of fresh fruit, diced and divided

4 waffle bowls

1. Place divided blueberry muffin in each bowl. 

2. Top with container of yogurt.

3. Sprinkle 1/4 cup of granola on top of yogurt.

4. Top with 1/2 cup of your favorite fresh fruit. 

Nutrition Nosh Four. Workout Playlist of the Week. 

Of course it is Mom inspired!  Dance party in the living room anyone? 

Click here for some fun songs you probably haven't heard but I know you will like!

Nutrition Nosh Five. What I Love Right Now.

Well hello there. 

If you have ever had a morning flight on United Airlines and are in need of much needed travel nutrition, you may have encountered one of these tasty treats. Insert Stroopwafels. Until recently, I have only had them when I was traveling. After posting a picture of a recent Stroopwafel flight on my Instagram, I received confirmation of Stroopwafel retail spottings across Des Moines.  One of those locations was less than 1/2 mile from my house. Since they appear to be infiltrating Walgreens, if you haven't had one of these Dutch delicacies, you must give them a try. (Are you picking up on the waffle obsession this week?). There are many different brands out there, so I cannot speak to any other brand or flavor but the original from Daelamans. My favorite way to enjoy is to place one of the toasted waffles filled with caramel, cinnamon and real bourbon vanilla on top of a piping hot cup of coffee. The waffle and caramel inside starts to soften and the sweetness pairs perfectly with the bitterness of the coffee. I obviously stocked up on a few that day of discovery. Then I went online and realized there is chocolate ones, bags of mini ones and I can even get them by the case. I might be in a little trouble!

~AE

Wisdom Wednesday

Everyday I battle with my alarm clock and waking up to work on my fitness in the morning. It is the one thing I need to do everyday, for myself, to place myself in the right state of mind to conquer the day. It is also the most important appointment I set during my day. Bosses do not cancel important appointments. Remember to make yourself a priority, no matter what!

Week in Review

This week was a little different but entirely fun because I had the opportunity to make new connection with people I meet along my journeys as a registered dietitian. I was asked to be a part of a panel discussion for musicians to answer questions about healthier eating while on the road for the Des Moines Music Coalition Music University. It was a pleasure meeting and conversing with Jessinda with Bankers Trust and David with Green Room Music Source. 

I ended the week going to visit my momma and family back in Panama. We ended up having so much fun, we forgot about making the planed roast, carrots and potato dinner. Oooppsss!  So I ended up whipping up grilled cheese on my momma's legendary homemade bread and pairing it with veggies and ketchup! Yum!

Workout Playlist of the Week

Here is what I am listening to this week to keep me motivated. Click here to get my playlist!

What I Love Right Now

With the start of fall, I am all about warm and cozy. Since tea is my all-time favorite beverage, and Oprah Chai has always been one of my go-to's, I was excited to find the Oprah Cinnamon Chai flavor. It is a must try if you enjoy chai flavor. Funny thing is, I was sprinkling cinnamon in the plain chai!  I also am giving my almonds a sabbatical and replacing them with hazelnuts (no not Nutella, real deal hazelnuts).  A serving size is actually about the same as almonds and sport about the same amount of fiber. I am also excited about the magnesium content, to help my calmness continue throughout the day. 

The recipe I am crushing on right now is courtesy of Chef Stacey. Freekah is such a delicious whole grain and is very versatile. This is a must make for fall breakfasts. Freekah has a light smoky flavor and a nice chewy texture that compliments berries and yogurt. The Cinnamon Chai and these berry parfaits are a very satisfying warm and cozy breakfast. Click here for the full instructions and more mouth-watering pictures. 

~AE

It's Been A Year

I really love to capture moments where no one knows I am watching. Two beauties against a beautiful background. Makes me smile. The last weekend of July marked the first year anniversary of my Dad's passing. I cannot believe it has been a year.  A year of not seeing his inviting smile, feeling his loving embrace and hearing the words "how's my baby girl?" It was a tough weekend and we all thought of him and celebrated him in different ways. It's funny, this picture is a celebration of him. He would look over the deck like this into the backyard when he was out grilling his girls a tasty meal. I picture it clear as day. What a great memory of a great man. 

Another candid shot I took this particular summer weekend of my Gramma furiously reading. She loves to read, anything and everything. When she is reading, nothing else exists. I think I could have set off a firework behind her and she wouldn't have wavered. I love this about my Gramma. She reads and continues to educate herself on the world around her. She dives into books, newspapers and magazines like Michael Phelps does into a pool; completely absorbed and present in the moment of what she is reading.  When she finished, she asked "were you waiting on me?" not knowing how much time had passed by. 

After a lovely weekend with my family, I came to the Monday crazies known as the beginning of the work week.  Nothing out of the ordinary, just Monday. I just wasn't ready yet!  What filled my Monday with less crazy and a lot of joy was a kind gift from my co-worker, Bonnie. She knows my love for polka dots and even calls me "Dot" at work, which I absolutely love!  While she was out shopping, in her free-time outside of work, her sweet heart thought of me when she saw this box. She left it in my office with a note saying for my "what nots."  I seriously got tears in my eyes because it touched me so deeply. She will never know how much this means to me and I cannot wait to fill it with my "what nots" aka joys starting this new year. 

Mid week took me home again to hang out with my momma and do some busy business work. Since I had been thinking about my Dad grilling, I really wanted to do some grilling myself on his grill. When I am out there attempting this skill my Dad mastered, I feel really close to him, like he is there will me, whispering to me the proper instruction and his noteworthy pats on the back. It is very calming to be out there. I also have a feeling a watchful eye was helping prevent overcooking or burning anything (which I totally needed, thanks Dad!). 

Mom and I shared a lovely meal of grilled chicken and a little love from her garden: fresh basil, cucumbers, peppers and tomatoes. The best part of the garden was picking a questionable pepper that mom thought was sweet when she planted it. We cut that baby open, seeded it and was going to make it part of the salad. Good thing we took precautions, my tongue barely touched it and it was on fire. I think mom's patch of peppers is going to be a little bit spicy. 

Her backyard is full of gorgeousness (besides herself). These hydrangeas....swoon. Not only am I a fan of polka dots, but anything white....completely my jam!

Later on in the week, I was asked to be the nutrition expert for an event for Jolly Time Pop Corn. It was great to meet the owner, Garry Smith and hear his speak so passionately about his popcorn, his family and his company.  I was enthralled how health of his employees is important. Each day, everyone of his 170 employees start off with 10 stretches to get them in the right frame of mind for the day, with Garry leading the stretching in the offices. These daily stretches may also prevent injury such as carpal tunnel and back issues. Personally, I took notes and will incorporate them into my daily routine.

With health in mind, Jolly Time has a great challenge going on right now called the Healthy Pop Challenge. Once you join the challenge through September 7th, you can receive a free workout band, awesome coupons, delicious recipes, an easy get fit while you pop workout and be entered to win a FitBit. Making simple swaps in the summer with your snacks can give you more energy for all the activities that you love. Healthy Pop Pop Corn only has 20 calories per cup! I can eat a whole big bag for 100 calories, which is very exciting to me. I am a huge fan of quantity. Not only is it low in calories, it is a good source of fiber and energy boosting vitamins. The smell and the warmth of fresh popcorn is more satisfying than room temperature bland snacks. I personally would rather have a whole cup of popcorn than 3-4 potato chips.  I had a movie date with my friend Stacey this weekend and popped my own bag for the theater. Shhhhh. Don't tell anyone!

The week ended with an awesome presentation I did with my co-worker Chef Stacey for Life Care Services in downtown Des Moines. It was great spreading the good word about healthier eating on the go and at work. We had great discussion on how to eat more balanced and practicing portion control no matter what foods you choose. Stacey whipped up some delicious recipes for everyone to try! She always amazes me with her easy recipes and how great tasting they are. We compliment each other very well when we present together. She knows the nutrition after it hearing it a thousand times from me and I can brag on how much I have learned from her. 

Accompanying me these past 3 weeks was a new intern that I had the privilege to be a preceptor for. Sonja is such an amazing person and hard working!  She did such a great job taking on a lot of my responsibilities impeccably well. Either I am great at teaching and/or she is great at learning. We will chalk it up to both. I really do feel very lucky to be entrusted to educate future Registered Dietitians. I had amazing preceptors and enjoy paying it forward. 

When an intern starts with me, I tell them two things:  

1. I am a bit crazy (Shocker) 2. I want them to have fun while they learn. 

When they leave, I hope they can say #2 was achieved. I cannot wait to see what Sonja does in her future and how she changes the world of dietetics. 

AE

A Week of Transitions

Hey yo! June is in full swing and transitions and transformations are happening a plenty. Over the past 2 1/2 weeks, I have been in a health challenge with 2 of my girls, Stacey and Laura. I kind of jumped on board after the guidelines were established, but I am still really happy I did. We are focusing each challenge on health and wellness. We are almost done with the first one of 21 days that will end, ironically at 11:59 pm on the 21st. I am transforming myself into a healthier me and I am kind of digging it. The next challenge is a little longer and a little tougher, but that is perfect to keep me on track this summer. 

Along with my own personal wellness challenge, I am assisting Hy-Vee Fitness's personal trainer Andrew, get kids fit over a 5 week fitness and nutrition challenge this summer. We are 2 weeks in and it was perfect timing to talk National Dairy Month. We focused on how milk really does a body good and how chocolate milk (yes creamy and delicious chocolate milk) is the BEST recovery drink after a any physical activity. Move over sports drinks....who doesn't love chocolate milk? 

This week, I also spent some time talking, catching up and laughing with a couple of my favorite people, Amanda and Jodi. Jodi drew this adorable little picture and this "Picasso" gives a pretty great idea of this friendship. Jodi and I like to refer to ourselves as the "oldies but goodies."  

Friday was one of my biggest transitions of the year so far. I had completed by services as President of the Iowa Academy of Nutrition and Dietetics. A year never seemed so short!  It was one of the greatest experiences I have ever been bestowed. I was supported by a fantastic Board and Council who unselfishly volunteered their time to continue the greatness that is the Iowa Academy. I decided to greet my ladies and gents with a few breakfast noshes to get the day started as a thank you for all they have done over the past year. I am very proud of all that was accomplished and looking forward to all that will be accomplished in the future. 

Executive Board Iowa Academy of Nutrition and Dietetics 2015-16. Lori Winborn (Past President), Anne Cundiff (President), Christy Freese (President Elect)

My predecessor, Lori, was a phenomenal leader and teacher. She was always there for support and guidance, which was vastly needed on occasion. My successor Christy, was also inspiring by the way she processed and thought out next steps and the future needs of the Iowa Academy. Pretty proud of the Executive Board of 2015-16. 

Then it was time to pass the gavel and Christy became the 2016-17 President of the Iowa Academy of Nutrition and Dietetics. 

And here is the new Executive Board of 2016-17, me, Christy and our new President Elect, Becky Prostine. These ladies are going to do amazing things, you just watch!

This president was ready for a little celebratory cocktail. The night was beautiful on Friday and it was great to slip off my shoes and sip on something cold. 

The week ended with it being Father's Day Weekend and my first Father's Day without my Dad. This picture was taken 2 years ago on Father's Day and it just makes me smile. My Dad always was so happy to see me. He gave the best hugs and kisses any girl would love. I missed those this year. But reflecting over the past week, I felt them. I felt the hugs and kisses of a proud and loving father. And that is all I could ask for when he is worlds away.  

AE

Week in Review: National Nutrition Month

March is National Nutrition Month and I love the theme this year:  "Bite Into A Healthy Lifestyle." Everyone eats. Most people kind of like food, so what does that mean to you? How will you "bite" your way into a lifestyle that means health  to you?

Eating, health and wellness is a personal journey. What it means to me, is completely different than what it means to the person I am sitting next to in the airport. I think of this journey like a vision board (Pinterest anyone?). 

Take 5 minutes right now and create a mini vision board for how you will "bite" into health in March. Pick 3 things, make them realistic, something you can be consistent with, and do them.  Please don't put down anything to do with weight loss or lofty goals that are hard to achieve.  Think of what these goals can do for you. For your health. For your future. Will you sleep better?  Will you have more energy? Will it save you money? Ask yourself questions that are centered around your health. Keep it somewhere that will often refresh and remind you that your health is on the brain. 

As you can see, I am focusing on breakfast, water, and cooking dinner. All 3 of these things give me energy. I feel better about my health when I am fueled properly in the morning, hydrated throughout the day, and knowing what I made myself for dinner came from my kitchen. 

March is a great time to reflect on food (no you don't have to be a nerdy dietitian to appreciate National Nutrition Month). The holidays are over, warmer weather is on the way and it's time to spring clean your health and wellness vision. Take a big bite and start your journey. 

Week in Review

A busy week it was!  It started off with a great lunch presentation for a local business on how to have a healthy lunch at work that Chef Stacey so graciously helped me with. 

It was our annual Iowa Academy of Nutrition and Dietetics Conference. I was surrounded by the great dietitians in our state and there were 2 full days of excellent education sessions.

I am president-elect this year and this conference kept me busy! 

I presented on our exciting marketing campaign to help the growth and awareness of the importance of the registered dietitian.

My favorite chef and I competed in a Throwdown at the presidents reception. (In which I won!  But Chef Stacey actually got my vote).

My excellent assistant, Erin, so graciously helped out (including keeping me sane and smiling).

Friday after work included yummy Moscow mules with friends (and many laughs).

And the week ended celebrating National Peanut Butter Month with a segment on KCCI. Who knew powdered peanut butter could be so delicious!

I know this week is going to be another busy one but I am rejuvenated and ready! 

Living Healthy and Happy: Getting Cozy with Kefir

Do you eat food?  Do you have a digestive tract?  Have you ever been sick? Have you ever taken an antibiotic? Do you get heartburn or other related tummy issues?  If you answered yes to any of these questions, you need probiotics!  A probiotic is aliving microorganism consumed through food or a dietary supplement that contains live and active cultures/bacteria (suchas lactobacilli) that is taken orally to restore beneficial bacteria to the body. The best way to ingest this good bacteria is through functional foods - those foods that provide nutrients and health benefits. One of the functional foods at the top of my list for probiotics is kefir, a fermented milk drink.

Why do you need probiotics? We all are born with lots of good bacteria in our gut and as time passes, so does our good bacteria. Age, illness, medications, environmental factors and much more deplete our massive stores of this life-enhancing substance. Probiotics may help us digest food, absorb nutrients, build a stronger immune system and prevent other illnesses. Probiotics may also help prevent or ease the symptoms of a lot of gastro-intestinal (GI) issues many people experience:  bloating, gas,irritable bowel syndrome (IBS), diarrhea, constipation, acid reflux, food intolerances/allergies, and vitamin and mineral deficiencies.

The human gastrointestinal tract is complex and may contain over 400 different types of bacteria. Therefore, there is not a “one-size-fits-all” probiotic, and we all have a different bacteria profile in our guts. With around 70% of your immune system in your gut, if you are missing good bacteria, your immune system is suffering. Every medication you take and every time you take an antibiotic, you kill off good bacteria. If you find yourself with numerous colds, infections and doctor appointments, you need to be replacing your good bacteria.

We need to consume functional foods with a variety of strains of probiotics - and fermented dairy products reign supreme.  Not only are fermented dairy products nutrient-dense, but studies have shown that consuming probiotics with dairy foods buffers stomach acid and increases the likelihood that the bacteria will survive into the intestine (1). Kefir, having two to three times more live and active cultures than yogurt, is more likely to meet the needs of your personal bacteria profile.  Kefir also provides multiple B vitamins for energy, and phosphorus for cell growth. Kefir is a good source of tryptophan, an amino acid that may provide a relaxing effect to your body, perfect for a bedtime snack.

Ready to get these into your tummy? I recommend consuming at least two servings of fermented dairy products (six to eightounces of kefir) a day that contain at least five or more live and active cultures. Kefir comes in many different flavors, is a little tangy, and can be used similarly to other milk products. Try it in a smoothie, poured over your favorite whole-grain hot or cold cereal, or try my favorite idea for summer with my recipe below. Have a party with probiotics and your body will thank you.

Reference(s)

1.

The National Dairy Council, Dairy Council Digest. 76:1, 2005.

 

Summer Berry Pops

All You Need:

6 (5 ounce) plastic cups

1 (6 ounce) package fresh blueberries

1 (6 ounce) package fresh blackberries

1 (6 ounce) package fresh raspberries

6 plastic spoons

24 ounces low-fat vanilla kefir

All You Do:

1. Place plastic cups on a tray that will fit into your freezer.
2. In each plastic cup, place 3 blueberries, 3 raspberries and 2 blackberries.
3. Place the spoon into the center of the berries, with the handle facing up.
4. Pour kefir over the berries.
5. Freeze overnight and pull the spoon handle to release pop from the cup