Life Update

So I apologize for having been so MIA lately! I've been going through some major transitions lately. I am so happy to announce that I finished my dietetic internship and passed my exam and am FINALLY a Registered Dietitian! I also am very fortunate to be employed at Duke University Medical Center as a Clinical Research Dietitian and fitness interventionist. I am currently helping with three studies and my job consists of making personalized diet plans and counseling individuals on how to lose weight while also teaching exercise classes that the study participants can attend to help them reach their goals. So the sake of the study, I have been experimenting with Greek yogurt and whey protein powder to come up with protein pack recipes. Hopefully I'll have some good ones to share pretty soon ;)

P.F. Changs

Chinese food is notorious for having high sodium levels in the dishes and no matter where you go, you will run into this problem at any authentic Chinese restaurant.  But when you go somewhere thats a little more classy than your typical "Chinese Takeout" place, you should be able to ask for sauces on the side etc. to help monitor your intake. 

Though P.F. Changs was no exception to high sodium levels, the food quality is a little better than what you would fine at your traditional take out joint. 

I know most people aren't going to want a salad from P.F. Changs, but if you know me then you know I have a weakness for anything with Ahi Tuna! The picture below is what I ended up having...so good!

But, going to https://www.pfchangs.com/nutrition allows you to look up the nutritional information for whatever dish you may want!

Ahi Tuna Salad from P.F. Changs

Saunas...What are they good for?

Ever wondered about those steamy/hot wooden boxes you see all over your gyms and spas? There are a few ideas that you may want to consider if thinking about sitting in a sauna.

Some research has supported the idea that saunas stimulate a similar physiological reaction as a fever. Fevers occur when your immune system is fighting an illness and is part of your body's defense and natural healing process. They also promote blood flow throughout the body and may help alleviate pain and improve joint mobility. 

So go ahead...next time you're through exercising, jump in that sauna/steam room! I've always found it to be relaxing to do my post-workout stretching in them.

National Association of College and University Food Service (NACUFS) Conference

For my last week as a food service intern at NCSU, I aided the program directors in executing the Southeast Regional NAUFS conference. From introducing speakers to guiding attendees on where to go, it was a activity and food packed three days! I felt like I was constantly eating the entire three days...so much that I didn't feel hungry agin until the following Sunday (no joke)! But, thats just the way food service employees roll.

One of my favorite features of night one was the "molecular gastronomy" food station

Food was available 24/7

This is only a glimpse of what was really about 100 station...all set with free sample

From the Raleigh dine around at Bolt, Centro, and Garland 

This was the menu for the closing ceremony

The last of the food!

I took TONS of pictures  but below are the best of the bunch. 

Wine & Design

I'm posting this a tad bit late, but I was just reminiscing on how much fun I had with my Raleigh Blogger ladies a few weekends ago at Wine and Design! Below are pictures that sum up our night. Shout out to Meghan (Champagne and Suburbs) for organizing the event and for these pictures!

Be sure to check out their blogs too!

Champagne and Suburbs
Sara Kate Styling
The Whimsy One
Hashtag FAB Life
Baseball Wife Nicole
The Barbee Housewife
Head to Toe Chic

Meal Prep Sunday

I'm starting to notice more and more people getting into weekly meal prepping. I personally think this is a great way to keep yourself on track if you have a busy schedule! I understand not wanting to cook after a long day of work, but this make it tempting to grab fast food or dine on "junk food."

During my current rotation, I have started to get extremely busy during the week. So...to stay on track, I have started having myself a "Meal Prep Sunday." Every Sunday, I go to the store and purchase food that I can make in advance and store in containers. Pick out any day that works best for you!

My go-to items are:
Chicken breast (pack of 4)
Beets (3-4 bulbs)
Kale (2 bundles)
Quinoa (1 cup dried)
Red Onions (1 large onion)
Brussels Sprouts (one package of fresh sprouts)
Tomatoes (*optional* get however many you want)

Directions for delicious baked chicken:
I bake the chicken at 400 for 20 minutes, and then lower the temperature to 325, cover with foil and bake for another 30 minutes.

Directions for the quinoa:
I use about 1 cup dried quinoa and prepare it by bringing the grains to a boil for about 15 minutes and then taking them off the heat and cover so that they can absorb the rest of the water and "fluff" up.

Directions for the kale/onion sauté:
For the onion/kale sauté, I start by heating 1 tablespoon of olive oil in a large sauce pan on medium heat and sauté the red onion until soft. I then dump the chopped onion in a bowl and sauté the kale. In the end, I toss the kale and onions together.

Directions for the beets:
I boil the beets until soft enough to be pierced with a fork (approximately 30-40 minutes depending on the size of your beets).

Directions for the Brussels sprouts:
I cut the Brussels I half and toss them in a baking dish with olive oil and rosemary and bake at 350 for about 20 minutes.

Directions for the tomatoes:
And lastly for the tomatoes...I just slice those and eat them raw (maybe drizzle some balsamic over them if I happen to have some)!

All of this only cost me about $23 from Food Lion! What a steal! Who said it was expensive to be healthy??

The Tupperware contents definitely fill up a average sized plate!

Happy Pi Day!

It's March 14th and you know what that means...It's National Pi Day!! Being the foodie I am, I couldn't not celebrate. I had a really hard time trying to figure out what type of pie I wanted to make. While I have a weakness for blueberry and pumpkin pies, I decided to go with an ever-so delicious Coconut Cream Pie!  And, with limited amounts of butter and sugar, this is a "healthier" option when it comes to pies.

Ingredients

One Traditional pre-made crust
One 13.5 Fl oz Can Coconut milk
1 1/2 cups of half and half
4 lightly beaten egg yolks
3/4 cup white sugar
1/3 cup corn starch
1/4 teaspoon salt
1 Tablespoon butter
3 teaspoons vanilla extract
2 1/2 cups sweetened coconut
*Cool Whip Topping (optional...most coconut cream pies have this but I left it off of mine)

Directions:

1.   reheat oven to 400 degrees and use a fork to poke small holes in the bottom of your pie shell. Bake pie shell until it is golden brown.

2. Combine the coconut milk and half and half.
3. Place the coconut/half and half mixture into a medium saucepan. Add in the egg yolks ,3/4 cup of sugar , salt and the 1/3 cup of corn starch into the pan and whisk to combine. heat pan on low heat and constantly whisk slowly. Whisk mixture until it thickens. This step could take 20 minutes...be very patient! 
4. Once the pudding starts to boil, whisk it very fast for about a minute and take it off the heat. Immediately mix in the vanilla, butter and coconut.
5. Pour the hot mixture into the crust and refrigerate! Top with Cool Whip if desired!

Hope you enjoy this pie or any other delicious pie for this year's Pi Day!!

If you want more ideas for Pies, check out these lovely blogger friends of mine:

Kate's Recipe Box: Strawberry Pop Tart Pie

Eva Bakes: Indiana Sugar Cream Pie

Cheese Curd in Paradise:

Individual Pepperoni Pizza Pot Pies

Hezzi-D's Books and Cooks: Lemon Cheesecake Pie

Cookaholic Wife:

Chocolate Pecan Pie

Kosher Kitchen: Sweet Potato Pie