tag:blogger.com,1999:blog-75813868693638783182024-03-13T13:05:08.422-07:00Nutrition Consultingby Tiffany Schulte, MS, RDTiffany the Dietitianhttp://www.blogger.com/profile/02661847451232353387noreply@blogger.comBlogger108125tag:blogger.com,1999:blog-7581386869363878318.post-46976147716217513032013-05-13T20:34:00.001-07:002013-05-13T20:34:52.535-07:00Taking a Break <div style="text-align: center;">
This Mother's Day, I was reminded again how thankful I am for my wonderful husband and two little ones. They are precious gifts from the Lord that I want to cherish every single day. I'll be the first to admit that raising young kids is challenging, but I wouldn't trade it for the world.</div>
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With kids, home life, work commitments and all the things in between, I've decided it's time to unplug and take a little break.</div>
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I am very thankful for all the support and positive feedback and I'll be back again soon. </div>
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Much love, health and happiness to you all!</div>
Tiffany the Dietitianhttp://www.blogger.com/profile/02661847451232353387noreply@blogger.com8tag:blogger.com,1999:blog-7581386869363878318.post-84772178526583071252013-04-02T17:17:00.003-07:002013-04-02T21:04:51.347-07:00Brussels Sprouts Salad<div class="separator" style="clear: both; text-align: center;">
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I've been feeling the need to simplify my life lately. You know, the need to set some priorities and decide what stays and what goes. One of my top priorities at home is to make sure I feed my family healthy, good-tasting food. Last week, I realized that in order to do this I need to create a dinner menu to streamline evenings and help things run smoothly. Two kids under the age of three running around aren't exactly the ticket to smooth dinner times, if you know what I mean.<br />
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Once I sat down to plan meals, I remembered to include this delicious brussels sprouts salad recipe. It's very simple, quick and easy to prepare. The dressing is homemade, and also easy and healthy.<br />
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I like to use extra virgin olive oil or canola oil for salad dressings. Even though oils are fattening, they contain healthy fats that may actually improve health. I just make sure to dress salads with a small amount of dressing (about 1-2 teaspoons for a cup of salad). This recipe makes a lot of dressing, so you might have a bit leftover. I like making a large batch anyway to use for the next few days.<br />
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Assembling this salad is a breeze. And thankfully, Will gobbles this stuff up; I even witnessed him asking for a second serving, which rarely happens with vegetables and toddlers.<br />
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It starts with a few simple ingredients, but I'm warning you...it's highly addictive!<br />
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Addictive Brussels Sprouts Salad (adapted slightly from <a href="http://www.shutterbean.com/2010/brussels-sprout-salad/">Shutterbean.com</a>) <br />
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Ingredients:<br />
<ul>
<li>24 Brussels sprouts,finely chopped</li>
<li>1/2 cup Parmesan Cheese, grated<em><em></em><br />
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<li>1 cup toasted nuts, chopped </li>
<li>9 tablespoons extra virgin olive oil</li>
<li>3 tablespoons apple cinder vinegar</li>
<li>2 teaspoons Dijon mustard</li>
<li>salt & pepper</li>
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Preparation:<br />
Finely chop Brussels sprouts, set aside. Dice nuts and grate parmesan cheese. Place ingredients in a bowl. To prepare the dressing, simply mix oil, vinegar and mustard in a jar, shake it a few times and pour over salad mixture. It's good eaten right away, but also has some staying power for leftovers the next day. Tiffany the Dietitianhttp://www.blogger.com/profile/02661847451232353387noreply@blogger.com9tag:blogger.com,1999:blog-7581386869363878318.post-30500995283981731352013-03-19T21:13:00.002-07:002013-03-20T14:38:27.795-07:00Healthy Banana Breakfast Muffins<div class="separator" style="clear: both; text-align: center;">
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"Breakfast is the most important meal of the day" a patient told me recently. And it's true, it's <i>one </i>of the most important meals of the day, including lunch and dinner. I've always been a good breakfast eater. Sitting down, sipping coffee and enjoying a nice light breakfast just puts me in a good mood. The problem is, especially on days I work, I rarely have time for this relaxing ritual. Let's face it, I can barely get the kids dressed and fed let alone myself.<br />
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So I decided to experiment with some healthy breakfast muffin recipes that would make hurried mornings a bit easier. I came across <a href="http://www.all-bran.com/recipes/bran-buds-muffins.aspx">this one</a>, which I love because you can literally grab one out of the freezer, defrost for a minute in the microwave and be on your way. Plus, they're a healthy alternative to regular muffins which are high in fat and sugar. Now on busy mornings, I grab a muffin and a greek yogurt cup for some extra protein, and I'm out the door. <br />
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Here are some of the ingredients...<br />
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Banana Breakfast Muffins (adapted from <a href="http://www.all-bran.com/recipes/bran-buds-muffins.aspx">Bran Buds Muffins</a>)<br />
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Ingredients: <br />
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<li>1 1/2 cups all bran cereal (or your favorite high fiber cereal)</li>
<li>1 1/4 cups all purpose flour</li>
<li>1/2 cup sugar </li>
<li>1 Tablespoon baking powder</li>
<li>1/4 teaspoon salt</li>
<li>1 1/4 cups fat free milk</li>
<li>1 tsp vanilla </li>
<li>2 egg whites</li>
<li>1/4 cup vegetable oil</li>
<li>2 ripe bananas, mashed </li>
<li>Cinnamon Sugar (optional): 1 Tablespoon sugar + 1/4 teaspoon cinnamon </li>
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Preparation:<br />
Preheat oven to 400 degrees. In a food processor, crush cereal until it resembles fine crumbs. In a mixing bowl, combine cereal, flour, sugar, baking powder and salt. In a separate bowl, mix milk, vanilla, egg whites, vegetable oil and mashed bananas. Add dry mixture to wet mixture and mix only until combined, being careful not to over-mix. Portion batter into muffin tin (it will make about 12 muffins). Lightly sprinkle cinnamon sugar mixture on top. Bake for 20 minutes or until lightly browned. Tiffany the Dietitianhttp://www.blogger.com/profile/02661847451232353387noreply@blogger.com6tag:blogger.com,1999:blog-7581386869363878318.post-36074059250697728012013-02-27T21:25:00.005-08:002013-03-19T21:14:13.827-07:00Perfect Roasted Salmon<div style="text-align: center;">
Being healthy is hard sometimes. You have to say no to foods you really want. You have to learn to like all those green veggies you hated as a kid. Then you have to learn to cook healthy foods in a way your family will like. Exhausting. Well, good thing for recipes like this that make cooking healthy a breeze. If you haven't noticed, I've been really into easy recipes lately. I
dunno. Maybe it's the 6 month old baby and 3 year old at home? Just a thought. </div>
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This <a href="http://thepioneerwoman.com/cooking/2011/07/pams-day-of-deliciousness/">recipe</a> has been making it's way around <a href="http://pinterest.com/tiffanyschulte/foodie/">pinterest</a> for I don't know how long. I've had it on my "to try" list for a while, and boy I should have done it earlier. It's is so easy, you don't even have to think in advance to pre-heat your oven. </div>
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Here we go. <br />
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Start with salmon. I used 4 fillets about 5 oz each. Salmon is loaded with healthy fats and is a great source of protein. I try to have some at least once per week.<br />
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Then, sprinkle with salt and pepper and drizzle with olive oil. I used the salt sparingly - you know - to help maintain healthy blood pressure.<br />
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I used about 1 tsp of oil per fillet, which adds about 5grams of fat for each serving. That's enough to add good flavor without making it too heavy. <br />
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Put the salmon in the oven, then turn on the oven to 400F. Let bake for 25 minutes and you'll have moist, delicious, perfectly cooked salmon. Yum!<br />
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I paired mine with brown rice and steamed broccoli. I love it when healthy things are easy. <br />
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<br />Tiffany the Dietitianhttp://www.blogger.com/profile/02661847451232353387noreply@blogger.com4tag:blogger.com,1999:blog-7581386869363878318.post-33944045588135348152013-02-04T16:37:00.001-08:002013-02-04T16:40:35.446-08:00Healthy Ideas for Valentine's Day <div style="text-align: center;">
Valentine's Day is around the corner, and you know what that means: candy, chocolate, more candy, flowers, more chocolate, etc. With all those treats on sale, making healthy choices can be difficult, right? </div>
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For me, Valentine's Day is a nice way to set aside some time for my husband and I. Now that we have a bigger family, spending quality time together is even more important. So here are some healthy ways to show that special someone you care.</div>
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<li>If you're going with chocolate, buy dark chocolate (at least 70% cocoa). It has phytochemicals and when eaten in moderation, may help prevent heart disease. Hint: make sure cocoa is the first on the ingredient list.</li>
<li> Go for a walk with your love.</li>
<li>Make a healthy meal together and enjoy by candlelight.</li>
<li>If you do go out to eat, share an entree. It will cut costs and control portions!</li>
<li>Celebrate Valentines Day with your kids with healthy treats like mini-boxes of raisins or pretzels, pencils or stickers.</li>
<li>Be creative: make a Valentines Day craft! Here are some cute ideas from <a href="http://www.marthastewart.com/274866/valentines-day-crafts/@center/276967/valentines-day#960109">Martha Stewart</a>.</li>
<li>Fore more fun tips, visit the <a href="http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Heart-Healthy-Valentines-Day-Tips_UCM_322023_Article.jsp">American Heart Association.</a></li>
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What are you doing to celebrate Valentine's Day this year? </div>
Tiffany the Dietitianhttp://www.blogger.com/profile/02661847451232353387noreply@blogger.com1tag:blogger.com,1999:blog-7581386869363878318.post-33058690675056616772013-01-28T16:07:00.000-08:002013-02-04T16:38:18.330-08:00The Last Pancake Recipe You'll Ever Need<div class="separator" style="clear: both; text-align: center;">
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This week is potty training week with Will. I've asked for advice from practically every mom I know. I've looked into several potty training "methods". Truth be told, I've been dreading this day. Fear of the unknown? I don't know. I've stalled long enough. It's time. Today is day one of the "three day potty training method". The technique has received a lot of good reviews, but every child is different, so let's just say I'm cautiously hopeful things will click and work out.</div>
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To make up for the fact that I planned to take away Wills diapers and temporarily turn his world upside down, I tried to make this last weekend a good one. You know, sweeten him up so maybe - just maybe - he'll go along with the plan. So I made dark chocolate chip pancakes for breakfast Saturday morning. I've experimented with a lot of pancake recipes, so I was glad to finally find this one....THE ONE. The last pancake recipe I'll ever need. I don't always add chocolate chips, but the recipe is totally flexible like that. Will was happy. Mission accomplished.</div>
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Dark Chocolate Chip Pancakes </div>
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<span style="font-size: large;"><span style="font-size: small;">(Adapted from <a href="http://joythebaker.com/2008/12/milk-chocolate-chip-buttermilk-pancakes/">Milk Chocolate Chip Buttermilk Pancakes</a>)</span></span></div>
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2 Cups all purpose flour (or whole wheat pastry flour)</div>
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1 tsp baking soda</div>
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2 tsp baking powder</div>
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1 tsp salt</div>
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2 cups low fat milk</div>
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3 Tbsp canola oil</div>
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1 Tbsp honey</div>
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1 tsp vanilla extract</div>
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2 eggs</div>
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1/2 cup dark chocolate chips (optional) </div>
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Preparation</div>
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Mix first four ingredients together. In a separate bowl, mix remaining ingredients. The key is to make sure you beat the eggs prior to mixing with dry ingredients to prevent over-mixing the batter. Then, mix wet ingredients with dry ingredients just until combined. Heat griddle to low-medium heat, spray pan with canola oil spray and pour batter into 4 inch diameter circles. After a few minutes or until golden brown, flip pancakes onto other side. Repeat until all batter is gone.</div>
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Enjoy with a side of fruit and love. Wish me luck!</div>
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Tiffany the Dietitianhttp://www.blogger.com/profile/02661847451232353387noreply@blogger.com2tag:blogger.com,1999:blog-7581386869363878318.post-85505991891169215682013-01-12T22:18:00.002-08:002013-02-04T16:37:59.561-08:00Vegetarian Lentil Soup<div style="text-align: center;">
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Last year, Walt and I went to Costco and ended up coming home with the mother lode of lentils. I refer to this as the dreaded "Costco effect" (buying 8 gallons of something you don't really need just because it's a great price). How could we resist an enormous bag of lentils for like three bucks? Owned!<br />
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Consequently, we (read: me) have been trying to go through said lentils. Definitely NOT as easy at is sounds. I've added them to soups, stews, side dishes, etc. But there's only so many lentils you can eat in a week, you know? Plus, I wasn't finding any recipes that I absolutely loved. So, it has been a slow process.</div>
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But recently, things changed. I came across a good lentil soup recipe and improved it with a secret ingredient: Fire roasted tomatoes. Roasting is one of my favorite ways to add a ton of flavor without loading on extra salt and fat. I used canned fire roasted tomatoes for convenience sake. Plus they were on sale, so I stocked up. </div>
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I like this recipe mostly because it tastes great and thankfully, it's also really healthy. It's loaded with nutritious lentils and vegetables, which provide fiber and essential vitamins like Vitamin C and A. Plus, fiber helps you feel fuller longer and can combat cravings. I certainly need a little of that in my life. And did I also mention this recipe is really cheap to make? What's not to love?</div>
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Let's get started.</div>
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First, saute your veggies.</div>
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Next, reach for the secret ingredient.</div>
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Finally, add your tomatoes, stock, dried oregano and basil, and cooked lentils.</div>
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Stir and let simmer.</div>
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And done. Enjoy!</div>
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Vegetarian Lentil Soup (Adapted from: <a href="http://www.foodnetwork.com/recipes/giada-de-laurentiis/lentil-soup-recipe/index.html">Lentil Soup)</a></div>
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Ingredients:</div>
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2 Tablespoon Olive Oil</div>
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1 Medium Onion, Chopped</div>
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2 Carrots, Peeled and Chopped</div>
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2-14.5oz Cans of Fire Roasted Tomatoes (with garlic)</div>
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1 1/4 Cups Cooked Lentils<br />
4 Cups Chicken or Vegetable Stock </div>
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1 Teaspoon Dried Basil</div>
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1 Teaspoon Dried Oregano</div>
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Green Onions, Sliced</div>
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Preparation:</div>
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Saute onions and carrots in olive oil on medium heat until tender. Add canned tomatoes, stock, cooked lentils, dried basil and oregano and stir until combined. Simmer on low for about 15-20 minutes. Serve with sliced green onions on top.</div>
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Tiffany the Dietitianhttp://www.blogger.com/profile/02661847451232353387noreply@blogger.com3tag:blogger.com,1999:blog-7581386869363878318.post-85730859593457338672013-01-05T21:03:00.001-08:002013-02-04T16:37:59.563-08:00Baked Garlic Brown Sugar Chicken<div style="text-align: center;">
Despite spending most of Christmas and New Years sick, I still enjoyed the holidays. After all, we were in So Cal. Who can argue with sandy beaches and clear skies? Certainly not me. </div>
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Now that we're back home, I'm trying to get back into the routine of planning meals. I fell off the meal planning train once James was born, but now I'm ready to get back into it. One of my favorite resources for meal ideas is <a href="http://pinterest.com/tiffanyschulte/">pinterest</a>. Is anyone else obsessed besides me?</div>
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Is it totally normal to go pin-crazy, then forget to make/do/recreate most of it? That's me.</div>
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In the spirit of not letting any good recipe go to waste, I'm going to actually start making more of the recipes I pin.</div>
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This <a href="http://www.daydreamkitchen.com/2012/08/baked-garlic-brown-sugar-chicken/">baked garlic brown sugar chicken</a> recipe is all over pinterest. It's super yummy, yet as simple as simple can be. Are you ready? Three ingredients. Seriously. It's kind of a god send for a busy mom or someone who doesn't want to spend hours in the kitchen to make a great meal.</div>
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Three ingredients: Chicken, Garlic, Brown Sugar. Yes, please. </div>
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<a href="http://4.bp.blogspot.com/-Y4l56H0NzOQ/UOkBgMY-jDI/AAAAAAAABWY/yPufetHwOVA/s1600/2013-01-05.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="360" src="http://4.bp.blogspot.com/-Y4l56H0NzOQ/UOkBgMY-jDI/AAAAAAAABWY/yPufetHwOVA/s640/2013-01-05.jpg" width="640" /></a> </div>
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To keep it on the healthier side, I use lean chicken breast and didn't add any extra butter or oil. Just mince the garlic, mix with brown sugar and spread over chicken. Bake at 500F for about 20-30 minutes or until chicken reaches an internal temperature of 165F. </div>
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I paired it with some mashed potatoes and roasted asparagus and it was a hit with the family. Will, who usually refuses meat, gobbled this up. I'll be honest, I cleaned my plate too. </div>
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Enjoy!</div>
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<br />Tiffany the Dietitianhttp://www.blogger.com/profile/02661847451232353387noreply@blogger.com3tag:blogger.com,1999:blog-7581386869363878318.post-5874309749197510492012-12-17T14:25:00.002-08:002013-02-04T16:37:50.714-08:00Chobani Giveaway Winner <div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-f-0vHYw2egA/UM-SxeDNnFI/AAAAAAAABVU/jo9A0jXbdqQ/s1600/winner.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://3.bp.blogspot.com/-f-0vHYw2egA/UM-SxeDNnFI/AAAAAAAABVU/jo9A0jXbdqQ/s640/winner.JPG" width="480" /></a></div>
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Congratulations to the Chobani giveaway winner, Kim H! Prepare yourself for some super-delicious (and healthy) yogurt. They're on their way!</div>
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The more I thought about it, I realized I use yogurt is a lot of different recipes. Some of my favorites around the web are <a href="http://www.epicurious.com/recipes/food/views/Basic-Yogurt-Pancakes-358271">Homemade Yogurt Pancakes</a> by Epicurious, a yummy <a href="http://www.shutterbean.com/2012/tuna-salad-sandwich/">Tuna Salad Sandwich</a> via Shutterbean or this <a href="http://pinterest.com/pin/184718022188074546/">genius snack idea</a> (stawberries dipped in yogurt, then frozen). </div>
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In other unrelated topics, Christmas is RIGHT round the corner and I'm panicking a little because I still have gifts to buy, crafts to make and other general things I should have taken care of last week.</div>
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I'm beginning to realize (i.e. accept) that being organized becomes exponentially more difficult with each child. Oh well, what they cost me in time they make up for in cuteness.</div>
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<a href="http://4.bp.blogspot.com/-oF_3DkUWurQ/UM-YtXO640I/AAAAAAAABV8/JNmtRNDgDQ8/s1600/2012-12-17.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="360" src="http://4.bp.blogspot.com/-oF_3DkUWurQ/UM-YtXO640I/AAAAAAAABV8/JNmtRNDgDQ8/s640/2012-12-17.jpg" width="640" /></a> </div>
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Looking at the bright side, at least we have some things done like a decorated Christmas tree in our living room. </div>
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Aaaaand, that's about it.</div>
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This holiday season, I'll be spending time with family and friends, remembering how thankful I am God sent his Son to give us new life. </div>
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I wish you all a Merry Christmas and Happy New Year! </div>
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Tiffany the Dietitianhttp://www.blogger.com/profile/02661847451232353387noreply@blogger.com1tag:blogger.com,1999:blog-7581386869363878318.post-16198221240820117872012-12-10T15:04:00.001-08:002013-02-04T16:37:59.560-08:00Blueberry Yogurt Parfait + Chobani Giveaway<div style="text-align: center;">
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<a href="http://3.bp.blogspot.com/-bzhvxfBdoIM/UMZp1jGifvI/AAAAAAAABUs/5p9uGgjMN2Q/s1600/DSCN1366.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="http://3.bp.blogspot.com/-bzhvxfBdoIM/UMZp1jGifvI/AAAAAAAABUs/5p9uGgjMN2Q/s640/DSCN1366.JPG" width="640" /></a></div>
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It's that time in the afternoon again. </div>
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The time the kids are napping. </div>
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The time I have some free time. </div>
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The time I plan to do chores, but end up sitting down doing nothing. </div>
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Ahhh, nothing feels good. </div>
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I like to enjoy doing nothing with a snack, don't you? A cup of coffee doesn't hurt either. Today, I made this yogurt parfait with the good intentions of eating half, then sharing the rest with Will. But it never made it that far. I started eating, and.... </div>
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....just like that, gone. Good thing there's more yogurt in the fridge.</div>
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I like to snack on yogurt because it's packed with healthy goodness like protein, calcium, and bacteria that keep your gut healthy. Plus, most yogurts are fairly low in calories and fat. I buy plain, non-fat/low-fat greek yogurt and sweeten it myself with either jam, honey or splenda. To make this parfait, I added fresh blueberries and granola. <br />
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<a href="http://4.bp.blogspot.com/-ulVf2CrH6oo/UMZqAksvDNI/AAAAAAAABU0/UwFJ7pa4j94/s1600/DSCN1376.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="http://4.bp.blogspot.com/-ulVf2CrH6oo/UMZqAksvDNI/AAAAAAAABU0/UwFJ7pa4j94/s640/DSCN1376.JPG" width="640" /></a></div>
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Right now I'm really loving <a href="http://chobani.com/kitchen/just-add-good/">Chobani</a> yogurt because it tastes GREAT and comes in a variety of flavors. This week, I bought plain greek yogurt. Apart from making parfaits, I like to use it in cooking as a sub for mayo and sour cream. It's so naturally rich and creamy, no one knows the difference. Score one for mom!</div>
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And good news, the nice folks at Chobani want to send you some....for FREE! And not just any yogurt, their new flavors: peach, blueberry, black cherry, vanilla chocolate chunk, mango, and pineapple. Each yogurt is 16 oz each, so there's plenty to enjoy. I got to try them and they're <i>goooooood</i>. Eaten alone or used in <a href="http://chobani.com/kitchen/recipes/">recipes,</a> you'll be a fan. You can enter three ways:</div>
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1. Post a comment telling me your favorite way to enjoy yogurt</div>
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2. Like me on <a href="https://www.facebook.com/pages/Nutrition-Designs/158267174228796">Facebook</a> </div>
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3. Have a smart phone? Follow me on instagram {tiffany_rd} </div>
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Enter all three ways, and your name with be entered three times! Just let me know what you did.<br />
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Good luck! </div>
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<br />Tiffany the Dietitianhttp://www.blogger.com/profile/02661847451232353387noreply@blogger.com15tag:blogger.com,1999:blog-7581386869363878318.post-84277409566061977552012-11-27T22:23:00.000-08:002012-11-29T19:37:32.907-08:00Have a Healthy Holiday<div style="text-align: center;">
Did you indulge a little over Thanksgiving? I would be lying if I said I didn't eat an extra serving of turkey. An extra roll? Perhaps. Pumpkin pie? Absolutely! But thankfully, one meal of semi-indulgence doesn't reverse all my health efforts for the year. Big sigh of relief. </div>
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This year, the holidays come during a time when I'm trying to shed the last few baby pounds, so I really don't want to halt - or reverse - my progress. I've jogged a lot of miles and watched my portions too well to let holiday food get the best of me. </div>
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To help stay healthy during the holidays, I use a few tricks so my willpower isn't so maxed out. I mean, really. How many times can I say "no" before finally giving in? So I try to maintain a normal healthy lifestyle and save indulgences only for special occasions.</div>
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<a href="http://4.bp.blogspot.com/-r00Vn8Y-Kzg/ULWsAsKK58I/AAAAAAAABT0/yPtG4FKkdH8/s1600/sweat+once+a+day.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://4.bp.blogspot.com/-r00Vn8Y-Kzg/ULWsAsKK58I/AAAAAAAABT0/yPtG4FKkdH8/s640/sweat+once+a+day.JPG" width="640" /></a></div>
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Here's the plan:</div>
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<li>Make time to sweat once a day.</li>
<li>Eat small meals regularly throughout the day.</li>
<li>At holiday parties, eat small portions of foods you really like. Don't waste calories on foods you don't love.</li>
<li>Eat until you're satisfied, not full.</li>
<li>Plan holiday activities that aren't food-centered (make a <a href="http://www.marthastewart.com/274364/holiday-wreaths/@center/307034/christmas-workshop#938633">Christmas wreath</a>, <a href="http://www.babycenter.com/210_christmas-dough-ornaments_561.bc">dough art decorations</a>, play games, or take a walk to look at decorated homes).</li>
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How are you planning on staying healthy this holiday? </div>
Tiffany the Dietitianhttp://www.blogger.com/profile/02661847451232353387noreply@blogger.com0tag:blogger.com,1999:blog-7581386869363878318.post-54128592207086034432012-11-16T14:19:00.000-08:002012-11-16T14:19:34.209-08:00Pumpkin Spice Oatmeal<div style="text-align: center;">
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<a href="http://1.bp.blogspot.com/-Z4GxjpWk_Ng/UKa2mYB0z1I/AAAAAAAABR0/gkxZ6QpOCfs/s1600/oatmeal.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://1.bp.blogspot.com/-Z4GxjpWk_Ng/UKa2mYB0z1I/AAAAAAAABR0/gkxZ6QpOCfs/s400/oatmeal.JPG" width="400" /></a></div>
<span style="font-size: large;"> Do you love <span style="font-size: x-large;">pumpkin pie</span>? Do you love it so much you could to eat it for breakfast? Me too. Truth be told, pumpkin pie is my favorite part of Thanksgiving. That, and the crisp fall weather. Leaves!</span><br />
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<span style="font-size: large;">I wish I could enjoy<span style="font-size: large;"> pumpkin pie more often<span style="font-size: large;">, but between t</span></span>he added sugar<span style="font-size: large;"> and</span> buttery pie crust (oh that glorious crust), it all<span style="font-size: large;"> </span>creates a big calorie bomb I <span style="font-size: large;">try to limit to a</span> few times a year. So sad. </span></div>
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<span style="font-size: large;">I decided I must create a version that is a.) guilt-free b.) easy to make<span style="font-size: large;"> and c) <span style="font-size: large;">prefer<span style="font-size: large;">ably heal<span style="font-size: large;">thy.</span></span></span></span> The perfect canvas? Oatmeal. </span></div>
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<span style="font-size: large;">Oatmeal is full of vitamins, minerals, fiber and whole grains<span style="font-size: large;">.</span> And best of all, it's easy to <span style="font-size: large;">make. To oatmeal, I added p</span>umpkin puree, <span style="font-size: large;">which<span style="font-size: large;"> also</span></span> contains loads of good-for-you vitamins (like vitamin A and C) and is low in fat. It's a winning combo, both in the nutrition and taste department.</span></div>
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<span style="font-size: large;">Making this recipe tells your family you love them.</span> </div>
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<span style="font-size: large;">Start with your oats.</span></div>
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<a href="http://1.bp.blogspot.com/-b8ejc5P6lAc/UKa2tg8vpNI/AAAAAAAABR8/jD3vC3yHYrg/s1600/oats.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="http://1.bp.blogspot.com/-b8ejc5P6lAc/UKa2tg8vpNI/AAAAAAAABR8/jD3vC3yHYrg/s640/oats.JPG" width="640" /></a></div>
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<span style="font-size: large;">Will was my little helper (he <span style="font-size: large;">likes wearing hats</span>).</span><br />
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<span style="font-size: large;">Grab your pumpkin and pumpkin pie spice.</span><br />
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<a href="http://3.bp.blogspot.com/-Yg8UWxBplKQ/UKa3UK8ZMdI/AAAAAAAABSM/m3RP8fP-i0I/s1600/ingredients.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="http://3.bp.blogspot.com/-Yg8UWxBplKQ/UKa3UK8ZMdI/AAAAAAAABSM/m3RP8fP-i0I/s640/ingredients.JPG" width="640" /></a></div>
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<span style="font-size: large;">And here we go....</span></div>
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<span style="font-size: large;">Recipe adapted from <a href="http://www.tasteofhome.com/Recipes/Pumpkin-Pie-Oatmeal">Pumpkin Pie Oatmeal</a> </span></div>
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<li class="ingredient"><span style="font-size: large;"><span class="amount">1/2 cup </span><span class="name">water</span></span></li>
<li class="ingredient"><span style="font-size: large;"><span class="amount">1/2 cup </span><span class="name">milk</span></span></li>
<li class="ingredient"><span style="font-size: large;"><span class="amount">1/2 cup </span><span class="name">old-fashioned oats</span></span></li>
<li class="ingredient"><span style="font-size: large;"><span class="amount">1/4 cup </span><span class="name">canned pumpkin</span></span></li>
<li class="ingredient"><span style="font-size: large;"><span class="amount">1/8 teaspoon </span><span class="name">pumpkin pie spice</span></span></li>
<li class="ingredient"><span style="font-size: large;"><span class="amount"></span><span class="name">1-2<strong><b> </b></strong>packets Splenda</span></span></li>
<li class="ingredient"><span style="font-size: large;"><span class="name">1/8 tsp vanilla extract </span></span></li>
<li class="ingredient"><span style="font-size: large;"><span class="name"><span style="font-size: large;">1<span style="font-size: large;"> T</span></span> maple syrup </span><i><span class="name"><br /></span></i></span></li>
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<span><span style="font-size: large;">In a small saucepan, combine the water, milk, oats, pumpkin and pie spice. Bring to a boil; cook and stir for 5 minutes. Next, remove from heat and add splenda, vanilla and about a tablespoon of maple syrup.</span></span></div>
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Tiffany the Dietitianhttp://www.blogger.com/profile/02661847451232353387noreply@blogger.com0tag:blogger.com,1999:blog-7581386869363878318.post-19702823132913428102012-11-08T13:39:00.002-08:002012-11-08T13:41:40.506-08:00Giveaway Winner + Chicken Pesto & Goat Cheese Pasta<div style="text-align: center;">
<span style="font-size: large;">Hey Friends! Congratulations to Emily, who won the Attune Cereal Giveaway!</span><br />
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<a href="http://4.bp.blogspot.com/-D-BWTZn0Xkg/UJwi36km9uI/AAAAAAAABRI/CgF7cbO6NwU/s1600/Winner.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://4.bp.blogspot.com/-D-BWTZn0Xkg/UJwi36km9uI/AAAAAAAABRI/CgF7cbO6NwU/s640/Winner.JPG" width="480" /></a></div>
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<span style="font-size: large;">This week, it's back to work for me. I've enjoyed my time off so much, but am also happy to start back to my very part-time dietitian job (one day per week). Does that even count as a real job? I don't know. </span></div>
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<span style="font-size: large;">In light of work starting up again, I like to have a few easy weeknight meals that require minimal prep work, but are still tasty and healthy. This one is just that: delicious, healthy and easy to make. First off, it's pasta, so, yeah it's good. Second, there's pesto! I have a love affair with pesto, rivaled only by goat cheese. So why not throw them together? A love pasta, of sorts.</span><br />
<span style="font-size: large;"><br />Although both pesto and goat cheese are higher in fat, pesto contains lots of healthy ingredients like basil and heart healthy fats like olive oil and nuts. And because of the rich, creamy texture of goat cheese, you don't have to use as much. </span>
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<a href="http://4.bp.blogspot.com/-Dl0rlwSAQyI/UJwjFFvSXuI/AAAAAAAABRQ/0UewoLITIXM/s1600/pasta+ingredients.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="http://4.bp.blogspot.com/-Dl0rlwSAQyI/UJwjFFvSXuI/AAAAAAAABRQ/0UewoLITIXM/s640/pasta+ingredients.JPG" width="640" /></a></div>
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<span style="font-size: large;">I adapted this recipe from <a href="http://northcarolinacharm.blogspot.com/2012/05/pesto-goat-cheese-pasta_25.html">Pesto and Goat Cheese Pasta</a></span> <br />
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<a href="http://3.bp.blogspot.com/-Cz5vvCGpINU/UJwjKMVH7iI/AAAAAAAABRY/hesqkU5hAho/s1600/pesto+pasta.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="http://3.bp.blogspot.com/-Cz5vvCGpINU/UJwjKMVH7iI/AAAAAAAABRY/hesqkU5hAho/s640/pesto+pasta.JPG" width="640" /></a></div>
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<span style="font-size: large;">Ingredients:</span><br />
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<span style="font-size: large;">Penne Pasta (whole wheat for added fiber and protein)</span><br />
<span style="font-size: large;">Basil Pesto, Prepared</span><br />
<span style="font-size: large;">Goat Cheese, Crumbled</span><br />
<span style="font-size: large;">Baked Chicken Breast, Diced</span><br />
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<span style="font-size: large;">Simply throw these together and let the magic begin. I didn't measure exactly since it's kind of up to you how much of each ingredient you want. I just made sure to go easy on the basil pesto and goat cheese, since these ingredients contain the most fat. I added just enough to coat - not saturate - the pasta.</span><br />
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<span style="font-size: large;">We enjoyed this easy weeknight meal with steamed broccoli. Hope you enjoy! </span></div>
Tiffany the Dietitianhttp://www.blogger.com/profile/02661847451232353387noreply@blogger.com0tag:blogger.com,1999:blog-7581386869363878318.post-78068708976765419332012-11-02T13:53:00.001-07:002012-11-02T14:11:38.482-07:00Post #100 + A Giveaway!<div style="text-align: center;">
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<a href="http://2.bp.blogspot.com/-gveJVR2YjNk/UJQwj5QXM2I/AAAAAAAABP8/CJBoqipLLr8/s1600/IMG_1230.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://2.bp.blogspot.com/-gveJVR2YjNk/UJQwj5QXM2I/AAAAAAAABP8/CJBoqipLLr8/s640/IMG_1230.JPG" width="480" /></a></div>
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<span style="font-size: large;">This is officially post number 100 and I'm kind of excited. When I started blogging, I had no idea what would happen. I just wanted a fun way to share nutrition tips and recipes with my friends and family. Now, thanks to you guys I'm getting more readers daily and lots positive feedback. I appreciate every one of your comments, questions and emails and am so grateful for all I'm learning from you.</span><br />
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<span style="font-size: large;">So, I guess I just want to say THANKS!</span><br />
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<span style="font-size: large;">To celebrate and to thank YOU for reading, I want to send you a gift: Three boxes of healthy, tasty cereals from a company called <a href="http://www.attunefoods.com/">Attune Foods</a>. They make all types of nutritious cereals and - bonus - chocolate bars with probiotics. Yes, please. </span><br />
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<a href="http://4.bp.blogspot.com/-xV6Tw1gzj_w/UJQyD19lACI/AAAAAAAABQE/9VAjjneGwGI/s1600/Attune+logo.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="333" src="http://4.bp.blogspot.com/-xV6Tw1gzj_w/UJQyD19lACI/AAAAAAAABQE/9VAjjneGwGI/s400/Attune+logo.png" width="400" /></a></div>
<span style="font-size: large;">You can find their products at most local health food stores and I like them because many of the cereals are 100% whole grain, high in fiber and protein and low in sugar. Basically, they pack a nutritional punch at <a href="http://nutritiondesigns.blogspot.com/2012/06/4-breakfasts-under-400-calories.html">breakfast</a>, which is an important meal that fuels our bodies for the rest of the day. I don't receive compensation for saying these things, it's just my dietitian opinion.</span><br />
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<span style="font-size: large;">If you'd like to try some of their yummy cereals and receive a coupon for 2 free probiotic chocolate bars, choose one of the following ways to enter:</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">1. Post a comment below</span><br />
<span style="font-size: large;">2. Like me on <a href="https://www.facebook.com/pages/Nutrition-Designs/158267174228796">Facebook</a></span><br />
<span style="font-size: large;">3. Subscribe to follow my blog</span><br />
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<span style="font-size: large;">If you do two of these items, your name will be entered twice. If you go big and enter all three ways, your name will be entered three times. A winner will be chosen at random a week from today.</span><br />
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<span style="font-size: large;">Good luck and healthy eating!</span><br />
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<span style="font-size: large;"> </span></div>
Tiffany the Dietitianhttp://www.blogger.com/profile/02661847451232353387noreply@blogger.com12tag:blogger.com,1999:blog-7581386869363878318.post-58339253060679488542012-10-24T13:44:00.001-07:002012-10-25T13:31:57.738-07:00Almond Butter with Sea Salt and Agave<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-ax3YPDIwW-4/UIhPaKh_T0I/AAAAAAAABOs/5-DyIS2_4c8/s1600/DSCN1324.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="http://4.bp.blogspot.com/-ax3YPDIwW-4/UIhPaKh_T0I/AAAAAAAABOs/5-DyIS2_4c8/s640/DSCN1324.JPG" width="640" /></a></div>
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<span style="font-size: large;">Who doesn't love a good almond butter? Okay, maybe if you have a nut allergy, you're not a fan. But otherwise, I think it's one of the yummiest, most versatile foods around. Almond butter also scores high in the nutrition department because it's a good source of protein and fiber, even calcium and iron.</span></div>
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<span style="font-size: large;">One of my good friends is absolutely, completely and utterly addicted to almond butter from Trader Joe's. She stocks up so that she never runs out. This said friend is also a self-proclaimed non-cook. Case in point: she made a smoothie a few weeks ago and posted a picture on instagram to show how far she's come in the cooking world. But - good news friend - if you can blend, you can make almond butter! So, when I came across this delicious, easy-as-pie <a href="http://tastykitchen.com/blog/2012/04/sea-salt-and-honey-almond-butter/">almond butter recipe</a>, I knew I had to make it, not just for my one friend, but for all my friends (that's you)! </span></div>
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<span style="font-size: large;">So, here we go. Prepare yourself for the most simple, tasty recipe your food processor has ever seen.</span></div>
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<span style="font-size: large;">Start with your ingredients. Are you ready? There are three. Seriously.</span></div>
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<a href="http://4.bp.blogspot.com/-lQlTsAoxGLo/UIhOczzE-fI/AAAAAAAABOc/Ld8cifUQFHI/s1600/DSCN1317.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="http://4.bp.blogspot.com/-lQlTsAoxGLo/UIhOczzE-fI/AAAAAAAABOc/Ld8cifUQFHI/s640/DSCN1317.JPG" width="640" /></a></div>
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<span style="font-size: large;">Grab <b>2 cups of almonds, 1 teaspoon of sea salt and 2 tablespoons of agave nectar</b> (it's like honey, but with a thinner consistency). If you don't have agave, honey totally works too.</span></div>
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<span style="font-size: large;">Next, load the almonds and salt into a good food processor and blend (or pulse...whatever). After a few minutes, add the agave.</span></div>
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<a href="http://2.bp.blogspot.com/-0gd4ONTEK2I/UIhO2NubDXI/AAAAAAAABOk/ZDSmv9zQEYU/s1600/DSCN1318.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="http://2.bp.blogspot.com/-0gd4ONTEK2I/UIhO2NubDXI/AAAAAAAABOk/ZDSmv9zQEYU/s640/DSCN1318.JPG" width="640" /></a></div>
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<span style="font-size: large;">Keep blending for about 10-15 minutes. The nuts will start to ball up right before they get creamy. Just be patient, it'll happen. I like mine with a tiny bit of crunch, so I blended for about ten minutes. </span></div>
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<span style="font-size: large;">Aaaaaand....done!</span></div>
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<span style="font-size: large;">I enjoyed my tasty salty/sweet/nutty creation with some sliced apples for a snack. Store it in an airtight container in your fridge.</span></div>
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<a href="http://3.bp.blogspot.com/-ehHUJTtjnFM/UIhQcvtqNvI/AAAAAAAABO0/mkf0_JVL3M8/s1600/DSCN1325.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="http://3.bp.blogspot.com/-ehHUJTtjnFM/UIhQcvtqNvI/AAAAAAAABO0/mkf0_JVL3M8/s640/DSCN1325.JPG" width="640" /></a></div>
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<span style="font-size: large;">The fun thing about making your own nut butter is all the easy <a href="http://www.food.com/recipe/yummy-almond-butter-with-3-variations-431138">variations</a> you can try. Next time around, I might go for some vanilla, cinnamon or cocoa action. </span></div>
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<span style="font-size: large;">Have you ever made your own nut butter? </span></div>
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Tiffany the Dietitianhttp://www.blogger.com/profile/02661847451232353387noreply@blogger.com0tag:blogger.com,1999:blog-7581386869363878318.post-44290118374960466862012-10-20T17:02:00.000-07:002012-10-22T14:40:22.922-07:00Warning: This Post is Not Gluten-Free<div style="text-align: center;">
<span style="font-size: large;">You may have noticed a little trend these days: gluten-free foods. Lately, it seems like more and more food products are labelled "gluten-free". Do these labels look familiar?</span></div>
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<a href="http://1.bp.blogspot.com/-CtBJ5s-02VY/UIHL_lRrseI/AAAAAAAABNQ/1Fwbs0GzqsI/s1600/IMG_1110.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="http://1.bp.blogspot.com/-CtBJ5s-02VY/UIHL_lRrseI/AAAAAAAABNQ/1Fwbs0GzqsI/s640/IMG_1110.JPG" width="640" /></a></div>
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<span style="font-size: large;">Garbanzo beans don't naturally contain gluten.</span></div>
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<a href="http://4.bp.blogspot.com/-4u5MN02cz1M/UIHMjbCdB9I/AAAAAAAABNY/heID-Xej5GQ/s1600/IMG_0989.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://4.bp.blogspot.com/-4u5MN02cz1M/UIHMjbCdB9I/AAAAAAAABNY/heID-Xej5GQ/s640/IMG_0989.JPG" width="640" /></a></div>
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<span style="font-size: large;">This is a bag of coffee I recently purchased. Last time I checked, coffee beans don't contain gluten either. </span><span style="font-size: large;"><span style="font-size: large;">Granted, the gluten-free label may be on food products
with additives that contain gluten or those that have been processed on
equipment that may have been exposed to gluten. But I wonder if</span> companies are placing these gluten-free labels on products in attempts to increase sales from consumers who believe gluten-free diets to be healthier? It sure seems like it. </span><br />
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<span style="font-size: large;">The truth is that while gluten-free diets have gained popularity in recent years, they are only medically necessary for those who have <a href="http://digestive.niddk.nih.gov/ddiseases/pubs/celiac/">Celiac Disease</a> or gluten sensitivity. But in other cases, simply restricting gluten in your diet is not likely to yield health benefits. </span></div>
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<span style="font-size: large;">A true "gluten-free" diet is very restrictive and omits things like wheat and other wheat products, barley, rye and triticale (a cross between wheat and rye). Wheat in particular is in so many food items that maintaining a strict gluten-free diet can be very challenging. Gluten is even found in some medications!</span></div>
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<span style="font-size: large;"> I've read and heard claims that gluten-free diets can aid in weight loss but this just isn't true. Sure, someone who follows a gluten-free diet may lose weight, but it's likely because they're eating fewer calories from all the dietary restrictions than purely from avoiding gluten. </span></div>
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<span style="font-size: large;">So, that's the scoop on gluten-free diets. I'm not sure how much extra revenue food companies have earned from gluten-free adds, but it would be nice to see gluten-free labels geared towards supporting those who really need them rather than the latest fad diet. </span></div>
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Tiffany the Dietitianhttp://www.blogger.com/profile/02661847451232353387noreply@blogger.com2tag:blogger.com,1999:blog-7581386869363878318.post-39892244750191667362012-10-11T15:59:00.000-07:002012-10-11T15:59:15.330-07:00Black Bean Turkey Burgers<div class="separator" style="clear: both; text-align: center;">
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<a href="http://4.bp.blogspot.com/-wL1b93W5ip0/UHdMq8rIhkI/AAAAAAAABME/mj0dMTzZc_A/s1600/DSCN1310.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="http://4.bp.blogspot.com/-wL1b93W5ip0/UHdMq8rIhkI/AAAAAAAABME/mj0dMTzZc_A/s640/DSCN1310.JPG" width="640" /></a></div>
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<span style="font-size: large;">This week is one of those weeks. The kind where your to-do list is reeeeally long and your motivation to do anything on that list is low. Have you been there? Maybe it's the cold-bug we're passing around in our family? I dunno.</span></div>
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<span style="font-size: large;">To give myself a break, I tried to stick to really easy meals this week. You know how it goes with easy meals....sometimes they're not as good as you want. But thankfully, I landed on a turkey and black bean burger recipe that was super-easy, yummy, and healthy! Triple score. </span></div>
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<span style="font-size: large;">It even passed the husband test, which when it comes to healthy stuff is quite high in my opinion. It also passed the dietitian test because of all the healthy ingredients: lean ground turkey and black beans are great sources of protein and iron plus the beans add fiber. Paired with a whole wheat bun and a salad, it was a nice end to a long day. Definitely making them again soon!</span></div>
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<a href="http://2.bp.blogspot.com/-tvk1Hkxtr9A/UHdM8bo5TwI/AAAAAAAABMM/Y6e9kL0EJ80/s1600/DSCN1306.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="http://2.bp.blogspot.com/-tvk1Hkxtr9A/UHdM8bo5TwI/AAAAAAAABMM/Y6e9kL0EJ80/s640/DSCN1306.JPG" width="640" /></a></div>
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<span style="font-size: large;">*Cook turkey burgers until internal temp reaches 165 degrees F. </span></div>
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<span style="font-size: large;">Black Bean Turkey Burgers </span><br />
<span style="font-size: large;">Adapted from <a href="http://www.tasteofhome.com/Recipes/Turkey-Bean-Burgers">Turkey Bean Burgers</a></span><br />
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<span style="font-size: large;">Ingredients</span><br />
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<ul>
<li><span style="font-size: large;">1 can black beans, rinsed and drained</span></li>
<li><span style="font-size: large;">1 egg </span></li>
<li><span style="font-size: large;">1 tsp chili powder</span></li>
<li><span style="font-size: large;">1/2 teaspoon onion powder</span></li>
<li><span style="font-size: large;">salt and pepper to taste</span></li>
<li><span style="font-size: large;">1 lb lean ground turkey</span></li>
<li><span style="font-size: large;">100% whole wheat burger buns</span></li>
<li><span style="font-size: large;">sliced tomato and onions and lettuce leaves for topping</span></li>
</ul>
<span style="font-size: large;">Preparation</span><br />
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<span style="font-size: large;"><span>In a
small bowl, add the egg, chili powder, onion powder, pepper and salt. Combine turkey with mixture and mix well. Shape into patties. </span><span>Spray skillet with cooking spray and cook burgers over
medium heat for 4-5 minutes on each side or until a meat thermometer
reads 165° and juices run clear. If desired, top with a slice of meunster cheese, tomato, lettuce and onions.</span></span><span class="instructions"></span><br />
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<span class="recipeDetails"><span class="ingredient"><br /></span></span>Tiffany the Dietitianhttp://www.blogger.com/profile/02661847451232353387noreply@blogger.com0tag:blogger.com,1999:blog-7581386869363878318.post-15772702131653228242012-10-01T15:33:00.000-07:002012-10-01T15:34:09.499-07:00Building Hope...and Cupcakes<div style="text-align: center;">
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<a href="http://1.bp.blogspot.com/-o_K6FJZlX_I/UGoYvp1mnQI/AAAAAAAABLY/hU3YtB5H-_g/s1600/DSCN1303.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="http://1.bp.blogspot.com/-o_K6FJZlX_I/UGoYvp1mnQI/AAAAAAAABLY/hU3YtB5H-_g/s640/DSCN1303.JPG" width="640" /></a></div>
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<span style="font-size: large;">Isn't it nice when someone encourages you? A kind word, a nice gesture, they go a long way. Last week on my morning jog with the little ones, a neighbor who I hadn't yet met took one look at my double jogger going uphill and said "What a great Mom! <span style="font-size: large;">We need great Moms; they <span style="font-size: x-large;">build hope for the future</span>"</span>. I was totally out of breath (from the hill AND from what he said). I managed to respond with a "thank you" and felt an instant pick-me-up. Mommyhood is wonderful, but oftentimes unappreciated by others. So it was awesome to hear encouraging words. </span></div>
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<span style="font-size: large;">The jury is still out whether taking my kids for a jog constitutes being a good mom, but the take-away was clear: great moms are not only needed and important, they build hope for a better future. Hearing these words reminded me of the influential role we moms play in the lives of our kids and therefore our community. That's pretty awesome.</span><br />
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<span style="font-size: large;">Now onto cupcakes....</span><br />
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<span style="font-size: large;">That afternoon, Will, James and I went to a neighbors house for dinner. We were in charge of dessert and I decided to try a cupcake recipe using applesauce. I know, I know....why mess with a cupcake recipe? Go big or go home, right? Well I read that this recipe was actually really delicious and wouldn't disappoint someone wanting a real cupcake experience (namely, me and the kids!).</span><br />
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<span style="font-size: large;">A few simple ingredients: boxed cake mix + 1 cup unsweetened applesauce + 1 cup water </span><br />
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<a href="http://1.bp.blogspot.com/-RJjzjhuY2qo/UGoX3JQhkXI/AAAAAAAABLI/bJOJc8Ht8tI/s1600/DSCN1294.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="http://1.bp.blogspot.com/-RJjzjhuY2qo/UGoX3JQhkXI/AAAAAAAABLI/bJOJc8Ht8tI/s640/DSCN1294.JPG" width="640" /></a></div>
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<span style="font-size: large;">I had a little helper. His hand looks weird here, but I swear he has normal hands.</span><br />
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<span style="font-size: large;">We followed baking instructions per the box recipe and added some <a href="http://www.food.com/recipe/caramel-buttercream-frosting-374701">caramel buttercream frosting</a> on top to complete the dessert. This is definitely not "healthy", but it's certainly <i>healthier</i> than original recipe and tasted amazing. </span><span style="font-size: large;"><span style="font-size: large;">The texture was super-moist and made me reconsider ever using eggs and oil in a cake mix again. </span>All the kids (and adults) at the dinner were totally fooled and loved them. Mission accomplished! </span></div>
Tiffany the Dietitianhttp://www.blogger.com/profile/02661847451232353387noreply@blogger.com1tag:blogger.com,1999:blog-7581386869363878318.post-49151990329541803612012-09-20T15:09:00.001-07:002012-09-24T15:08:39.077-07:00A Healthy Perspective on Weight Loss<br /><div style="text-align: center;">
<a href="http://1.bp.blogspot.com/-po9pO3y7DmA/UFuNAY5h8yI/AAAAAAAABJg/XgqIygoVoI8/s1600/IMG_0993.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="http://1.bp.blogspot.com/-po9pO3y7DmA/UFuNAY5h8yI/AAAAAAAABJg/XgqIygoVoI8/s640/IMG_0993.JPG" width="640" /></a><span style="font-size: large;"> </span></div>
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<span style="font-size: large;">Maybe it's just me, but it seems like everywhere I look in health-related magazines and books, weight loss is the theme. Since recently having my second son, losing weight has definitely been on my mind; how much to lose, when to start, what plan to follow, etc? </span></div>
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<span style="font-size: large;">Unfortunately, much of the popular press is no help. There seems to be no consistency in what nutrition plan or "diet" works for the long term. Between cleanses, fasts, very low calorie diets, gluten-free, vegan, paleo, etc, it can be very confusing. Naturally, this hodgepodge of diet advice is usually accompanied by images of underweight models and other body types that aren't realistic - or healthy - for most people. Frustrating, right?</span></div>
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<span style="font-size: large;">Is this what every woman's supposed to look like?? </span></div>
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<span style="font-size: large;">I don't think so.</span></div>
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<span style="font-size: large;">The reality is that we all come in different shapes and sizes and health cannot be defined exclusively by numbers on a scale. Striving for a "perfect" weight can not only lead to disordered eating, but it can take the focus away from the real purpose of being healthy - to enjoy your life! </span></div>
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<span style="font-size: large;">According to an article from the <a href="http://www.eatright.org/Public/content.aspx?id=6442451006#.UFuSBK73quI">Academy of Nutrition and Dietetics</a>, there is no "ideal body weight". Living a healthy life can be achieved by following a few simple principles:</span></div>
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<li><span style="font-size: large;">Eat a healthy, balanced diet</span></li>
<li><span style="font-size: large;">Get regular physical activity</span></li>
<li><span style="font-size: large;">Look at your health habits and find ways to change those that are unhealthy</span></li>
<li><span style="font-size: large;">Make time for regular physical check-ups</span></li>
<li><span style="font-size: large;">Have your blood pressure, cholesterol, blood sugar and triglycerides checked regularly </span></li>
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<span style="font-size: large;">Interestingly, following these principles often leads to achieving and maintaining a healthy weight, that is, a weight that allows you to enjoy life and be active. I keep all this in mind as I embark on post-baby weight loss round two! My goal is not to get wrapped up in the numbers-game, but to eat well, exercise regularly and enjoy my life.</span> <span style="font-size: large;">Here I go...</span></div>
Tiffany the Dietitianhttp://www.blogger.com/profile/02661847451232353387noreply@blogger.com4tag:blogger.com,1999:blog-7581386869363878318.post-25924664975380985792012-09-12T14:10:00.000-07:002012-09-24T15:08:25.706-07:00Balsamic Marinara Sauce and Life with Two Kids<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-au9QNxOYAcc/UFD3WTukx2I/AAAAAAAABJE/7SRLEb_bUzw/s1600/DSCN1281.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="http://4.bp.blogspot.com/-au9QNxOYAcc/UFD3WTukx2I/AAAAAAAABJE/7SRLEb_bUzw/s640/DSCN1281.JPG" width="640" /></a></div>
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<span style="font-size: large;">If your garden is like my garden, you have a ton of tomatoes. Our tomato harvest came just in time for the delivery of our second son, James. In the midst of cuddling and loving on my new little guy, I realized my tomatoes were desperate to be picked and eaten. </span></div>
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<span style="font-size: large;">With family in town to greet James and help out, I had a few extra hands to help me make marinara sauce with the tomatoes from the garden. Boy, did it turn out good. Plus, you can basically throw all the ingredients into a pot and let them simmer away.</span> <span style="font-size: large;">I got the </span><a href="http://budgetbytes.blogspot.com/2011/11/slow-cooker-marinara-515-recipe-040.html"><span style="font-size: large;">recipe</span></a><span style="font-size: large;"> from one of my favorite cooking blogs, </span><a href="http://budgetbytes.blogspot.com/"><span style="font-size: large;">Budget Bytes</span></a><span style="font-size: large;">. I love it because all of the recipes are affordable to make and delicious. Score! So, here we go.</span></div>
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<span style="font-size: large;">Credits to mother-in-law, Bev for helping me out with the prep-work.</span></div>
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<a href="http://3.bp.blogspot.com/-_u9pZKRUxG8/UFDzmnj3v9I/AAAAAAAABIQ/XlTRRGJQ428/s1600/DSCN1263.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="http://3.bp.blogspot.com/-_u9pZKRUxG8/UFDzmnj3v9I/AAAAAAAABIQ/XlTRRGJQ428/s640/DSCN1263.JPG" width="640" /></a></div>
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<span style="font-size: large;">I followed the basic recipe, but also added zucchini, ground cooked turkey and fresh tomatoes instead of canned. And for time sake, I didn't peel the tomatoes beforehand. I just cut em up and threw em in the pot. Easy. The recipe is for a slow-cooker, but since I was home and tending to the kids anyway, I just simmered it on the stove for about 2 hours and it turned out fabulous.</span></div>
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<span style="font-size: large;">We started by shredding the zucchini.</span></div>
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<span style="font-size: large;">Chop chop the tomatoes.</span></div>
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<span style="font-size: large;">In with the basil.</span></div>
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<span style="font-size: large;">Balsamic Marinara Sauce</span></div>
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<span style="font-size: large;">Ingredients:</span></div>
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<li><div style="text-align: left;">
<span style="font-size: large;">1 Tbsp Olive Oil</span></div>
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<span style="font-size: large;">28 oz Chopped Tomatoes</span></div>
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<span style="font-size: large;">1 Can Tomato Paste</span></div>
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<li><div style="text-align: left;">
<span style="font-size: large;">1 Med Yellow Onion, Chopped</span></div>
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<li><div style="text-align: left;">
<span style="font-size: large;">1/2 Tbsp Minced Garlic</span></div>
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<span style="font-size: large;">2 Bay Leaves</span></div>
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<li><div style="text-align: left;">
<span style="font-size: large;">2 Tbsp Fresh Basil</span></div>
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<li><div style="text-align: left;">
<span style="font-size: large;">1/2 Tbsp Dried Oregano</span></div>
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<li><div style="text-align: left;">
<span style="font-size: large;">1 Tbsp Brown Sugar</span></div>
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<li><div style="text-align: left;">
<span style="font-size: large;">1 Tbsp Balsamic Vinegar</span></div>
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<li><div style="text-align: left;">
<span style="font-size: large;">Salt and Pepper to taste</span></div>
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<li><div style="text-align: left;">
<span style="font-size: large;">1 lb Extra Lean Ground Turkey</span></div>
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<span style="font-size: large;">Preparation:</span></div>
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<span style="font-size: large;">Chop onions and mince garlic. Add olive oil to simmer pot on medium heat. Sweat the onions and garlic a bit, then add tomatoes. Stir to combine, then add spices. Mix well, cover and set to low heat so that the mixture simmers. Cook for approximately 1-2 hours, or until desired consistency is reached. In a separate pan, cook ground turkey until done and add to sauce. </span></div>
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<span style="font-size: large;">This was a great meal to enjoy with family. With two kids, I now appreciate more than ever healthy food that is easily prepared. My family enjoyed the taste and I felt good knowing that my ingredients were fresh and nutritous. That said, not everyone has a garden, so it's nice to know that even conventional produce at the grocery store offers health benefits. Simply feeding your family more fruits and vegetables is a great way to improve overall health. </span></div>
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Tiffany the Dietitianhttp://www.blogger.com/profile/02661847451232353387noreply@blogger.com2tag:blogger.com,1999:blog-7581386869363878318.post-66751890461828496932012-09-04T16:04:00.001-07:002012-09-24T15:07:56.547-07:00Baby Boy<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-zro7l6VnXDw/UEaIPCkI4zI/AAAAAAAABHY/H-ZDLcTiy-g/s1600/IMG_0943.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://1.bp.blogspot.com/-zro7l6VnXDw/UEaIPCkI4zI/AAAAAAAABHY/H-ZDLcTiy-g/s400/IMG_0943.JPG" width="400" /></a></div>
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<span style="font-size: large;">On August 13th, we welcomed a new member into our family - a beautiful baby boy named James. I'll be back to blogging soon, but right now am enjoying all the cuddle time I can get. Here are a few pictures of James and our new family. Looking forward to sharing more healthy recipes and nutrition topics soon! </span></div>
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<br />Tiffany the Dietitianhttp://www.blogger.com/profile/02661847451232353387noreply@blogger.com2tag:blogger.com,1999:blog-7581386869363878318.post-51465549213973805882012-08-10T17:05:00.003-07:002012-09-24T15:07:31.174-07:00Plum Jam And Other Things To Be Happy About<div style="text-align: center;">
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<a href="http://1.bp.blogspot.com/-S3GhLAp-i6A/UCWe1Ti4O0I/AAAAAAAABGQ/X6UNsT7x7I0/s1600/DSCN1243.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="http://1.bp.blogspot.com/-S3GhLAp-i6A/UCWe1Ti4O0I/AAAAAAAABGQ/X6UNsT7x7I0/s640/DSCN1243.JPG" width="640" /></a></div>
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<span style="font-size: large;">One of the things I love about our new house is that it came with a <span style="font-size: x-large;">plum tree</span> in the backyard. And right now, it's booming. The taste of a fresh plum really doesn't compare to what you find at the grocery store. The skin is super-tender and the meat of the fruit is perfectly sweet and tart. Having a tree is great, but you get a lot of plums RIGHT NOW. So, I decided it would be the perfect opportunity to make fresh jam.</span></div>
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<span style="font-size: large;">When I was a kid, my grandma made peach jam from her peach tree. It was the most <span style="font-size: x-large;">amazing </span>thing I had tasted and so after that, and I was forever ruined for store-bought jam. This recipe is ridiculously easy. I just followed the instructions on the package of pectin. Fruit, pectin, sugar....done.</span><br />
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<a href="http://4.bp.blogspot.com/-PtXp0O-tJKQ/UCWesvjbCEI/AAAAAAAABFw/jf3hQrIWcTA/s1600/DSCN1236.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="http://4.bp.blogspot.com/-PtXp0O-tJKQ/UCWesvjbCEI/AAAAAAAABFw/jf3hQrIWcTA/s640/DSCN1236.JPG" width="640" /></a></div>
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<span style="font-size: large;">I had big plans to can my plum jam, but it didn't happen. I went the low-effort route so I could spend minimal time in front of the stove and maximum time kicking my feet up (I can do that...I'm very pregnant). </span><br />
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<a href="http://1.bp.blogspot.com/-XaVfQBx6OOE/UCWfRiW6hZI/AAAAAAAABGo/-BEu3XTMst0/s1600/IMG_0927.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://1.bp.blogspot.com/-XaVfQBx6OOE/UCWfRiW6hZI/AAAAAAAABGo/-BEu3XTMst0/s640/IMG_0927.JPG" width="640" /></a><span style="font-size: large;"> </span><br />
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<span style="font-size: large;">When I finally DO can something, this <a href="http://www.foodinjars.com/2010/12/canning-101-how-to-can-creatively-and-still-be-safe/">Canning 101</a> guide will definitely come in handy. PS: the website is kind of addictive. </span><br />
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<span style="font-size: large;">While I was making my sweet spread, I glanced over a new book my friend recently gave me: 1400 Things To Be Happy About. I haven't read the whole book yet, but I'm sure "breakfast of fresh jam on toast and a rich cup of coffee" is in there somewhere. Until I find it, here's a glimpse at the first page. So far, I like. </span><br />
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<span style="font-size: large;">Plum Jam</span><br />
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<span style="font-size: large;">Ingredients:</span><br />
<ul>
<li><span style="font-size: large;">1 quart fresh chopped plums</span></li>
<li><span style="font-size: large;">1 package pectin</span></li>
<li><span style="font-size: large;">3 1/2 cups of sugar</span></li>
</ul>
<span style="font-size: large;">Preparation: </span><br />
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<span style="font-size: large;">Bring chopped fruit and pectin to a boil. Add sugar, stir well. Bring to a boil again, stirring continually. Let cool for about an hour. Serve and enjoy.</span><br />
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<span style="font-size: large;">Now, have some friends over, make brunch and serve your tasty homemade jam. Or just spend the morning in your PJs, sipping coffee, enjoying your delicious plum jam with toast....or a scone...or a biscuit. Up to you. I think I'm going with option B. </span></div>
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<br />Tiffany the Dietitianhttp://www.blogger.com/profile/02661847451232353387noreply@blogger.com0tag:blogger.com,1999:blog-7581386869363878318.post-30515102788437423352012-08-01T22:58:00.000-07:002012-08-01T22:58:45.520-07:00Do You Have a Healthy Relationship with Food?<div style="text-align: center;">
<span style="font-size: large;">The relationship between the brain and the body is pretty interesting, especially when it comes to <span style="font-size: x-large;">food</span>. Have you ever found yourself wanting to eat something unhealthy and doing everything within your power to overcome temptation? I can certainly relate. For some reason, I thought it was a good idea to make cinnamon rolls last week. (Editors note: I'm 40 weeks pregnant and therefore cannot be held responsible for my decision making). So I made them, ate one, gave half of them away to friends and put the rest in the freezer. Thus far, it has taken every last shred of self-control not to break into my stash. Sound familiar?</span></div>
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<span style="font-size: large;">So what's your solution to temptation? Pantry purge? Get rid of all "unhealthy" foods in the house? Give in and eat what you want or have a small bite, then walk away? Your reaction not only reveals what you would do, but also how you relate to food, which is just as important as what we ultimately put into our mouths. </span></div>
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<span style="font-size: large;">Working in nutrition, I've seen a lot of disordered eating. These are not just clients with anorexia or bulimia, but oftentimes people I meet day to day. Between the media, unhealthy body images, the latest diet trend, social pressures and more, it can be very difficult to maintain a <span style="font-size: x-large;">healthy perspective</span> on what we eat. From what I've observed and studied, I've come to believe it's not just about<i> telling</i> people what to eat, but <i>helping</i> them think about food in a new, healthy way. In order to change how you think, it's important to know the difference between healthy and unhealthy thoughts and behaviors when it comes to food. </span></div>
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<span style="font-size: large;">Here's the Tiffany the Dietitian version of some of the "signs" of a healthy vs. unhealthy relationship with food. Ask yourself which way you feel <i>most </i>of the time.</span></div>
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<span style="font-size: large;">This list could go on. What are some healthy vs. unhealthy perspectives you've observed?</span></div>
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<span style="font-size: large;"> </span></div>Tiffany the Dietitianhttp://www.blogger.com/profile/02661847451232353387noreply@blogger.com6tag:blogger.com,1999:blog-7581386869363878318.post-39912163617365568962012-07-24T14:09:00.002-07:002012-07-24T14:09:34.456-07:00Adventures in Farming<div style="text-align: center;">
<span style="font-size: large;">This week I embarked on a rather unusual adventure: <span style="font-size: x-large;">chicken farming</span>. Five years ago, I would have laughed at the idea of me having chickens. Now, here I am four chickens later. It all started with a friend who raises chickens. She showed me how it's done and sort of took the mystery out of the whole thing. </span><br />
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<span style="font-size: large;"> </span><span style="font-size: large;">One of the baby chicks</span><br />
<span style="font-size: large;">Editor's note: *squeal*....they're SUPER cute!</span><br />
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<span style="font-size: large;">My husband had wanted to get chickens years ago, but I wasn't into the idea yet. Now that we have the space and live in a more rural, farm-friendly area, starting our chicken farm became a reality. </span></div>
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<span style="font-size: large;">Here's our coop, which still needs a fence around it. </span><br />
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<span style="font-size: large;">There seems to be a lot of pressure these days to buy cage free, vegetarian, <span style="font-size: x-large;">organic</span>, soy-free fed (etc, etc) chicken eggs. I was recently at a farmers market and found farm-fresh eggs for the bargain price of $9/dozen. All I can say is OMG. I didn't splurge for eggs that day, but it did remind me of the growing social pressure to buy specialty foods that are perceived to be <span style="font-size: x-large;">healthier</span> than conventional. That same day, I went to our local supermarket and bought a dozen eggs for about $2. That's better.</span></div>
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<span style="font-size: large;">There are definitely arguments for choosing to buy organic or vegetarian or <span style="font-size: x-large;">non-GMO</span>, etc. So if you lean toward those food purchases, more power to you. The reality is that these foods simply don't fit into everybody's budget and the verdict is still out on whether these items actually deliver the health promises some people, websites, etc, claim they have. </span><br />
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<span style="font-size: large;">Personally, I'm convinced current research shows that - at least nutritionally speaking - an egg is an egg is an egg (Note that it's always important to cook eggs thoroughly to avoid possible food poisoning from <i><span style="font-size: large;">Salmonella</span>)</i>. In general, all eggs are great sources of <span style="font-size: x-large;">protein</span> and essential <span style="font-size: x-large;">vitamins</span>, and support a healthy body.</span><br />
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<span style="font-size: large;">Yes, eggs have cholesterol. But - good news - we now know that the <span style="font-size: x-large;">cholesterol</span> in eggs doesn't necessarily raise your blood cholesterol. Rather, the total fat, saturated fat and trans fat levels in your diet as well as genetics appear to be more influential in determining cholesterol levels. The American Heart Association used to recommend limiting eggs to one yolk per week for those who have high cholesterol, but in light of current research, they've dropped that recommendation. Instead, they now recommend to eat foods low in total fat, saturated fat and trans fat (and eggs are low in all three!). </span><br />
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<span style="font-size: large;">For more information on the health benefits of eating eggs, click <a href="http://www.nutrition411.com/pdf/SafeEggsHealthandWellnessbackgrounder.pdf">here. </a></span><br />
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<span style="font-size: large;">Do you have any experience with chicken farming? If so, please share your experience and advice! </span><br />
</div>Tiffany the Dietitianhttp://www.blogger.com/profile/02661847451232353387noreply@blogger.com0tag:blogger.com,1999:blog-7581386869363878318.post-37101318938739366542012-07-17T21:06:00.002-07:002012-07-17T21:06:53.727-07:00Tea Time and Twenty-Nine<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: large;">Last week I celebrated my twenty-ninth birthday. I'll be honest, I wasn't really looking forward to it. The whole "last year of my twenties" thing really weirds me out. But I decided nonetheless to have a party... not just any party, a tea party. I'm convinced the enormous amount of estrogen running through my pregnant body is to blame for the girly-party theme. Well, that and my current TV obsession, Downton Abbey. If you haven't, you must try it.</span></div>
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<span style="font-size: large;">It's a strange feeling saying almost-goodbye to a decade I had so looked forward to as a child. I remember daydreaming about all the things I had to look forward to in my twenties: college, friends, dating, career, the man I would marry, the kids I would have. </span></div>
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<span style="font-size: large;">I think I crossed most things off my unofficial twenties "to-do" list, but the way it all unfolded was much different than I had pictured; in a few words, much less perfect and much more work. Ha! How's that for irony? But I certainly enjoyed myself and managed to learned a few things along the way. </span></div>
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<span style="font-size: large;">1. <b>Find something you love. Go do it. </b></span><br />
<span style="font-size: large;">My dad always has useful things to say, and this was one of the best. I can remember him telling me as a child to "find something I love and go do it". Sports, academics, craft or hobbies, to him it didn't matter so much <i>what </i>you did, but that you had something you loved doing. </span><br />
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<span style="font-size: large;">Dad also sent me flowers for my birthday. How sweet.</span><br />
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<span style="font-size: large;">2. <b>Trust.</b></span><br />
<span style="font-size: large;">As a Christian, "trusting in God" is the foundation of my faith. But looking back at a decade (how I met my husband, the many places we've lived, our son, our friends, our church), I realize how remarkably sovereign God is in life and how much more I wish I would have trusted his plan instead of worry. I worry too much. </span><br />
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<span style="font-size: large;">3. <b>Build relationships.</b></span><br />
<span style="font-size: large;">Life sometimes feels so busy that it's hard to make time for all the people who are lovely in my life. Even though it takes effort, I seldom remember regretting making the call, sending the letter, and spending the time - regardless of that heaping pile of laundry.</span><br />
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<span style="font-size: large;">4. <b>Enjoy. this. moment.</b></span><br />
<span style="font-size: large;">A decade has certainly taught me how quickly time goes by. Wasn't I just in college? Nope. That was 10 years ago. And didn't I just have a baby? Not really, that was 2 1/2 years ago. So even though the day-to-day can seem monotonous and unmeaningful, it is the stuff of life and from that, memories are made. </span><br />
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<span style="font-size: large;">I wish I could say I had a grand plan for my thirties; a blueprint for success and happiness. Not so much. This time, I'm planning on taking my own advice: doing what I love, trusting in God's plan, investing in relationships and trying to enjoy every moment. </span></div>
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<span style="font-size: large;">Life is totally a collaborative effort, right? Share with us what you've learned along the way.</span></div>Tiffany the Dietitianhttp://www.blogger.com/profile/02661847451232353387noreply@blogger.com1