Happy First Day of Fall!

Along with fall comes an array of delicious seasonal flavors. While most people immediately think of pumpkins and apples, my mind thinks of persimmons! Luckily, I have a persimmon tree within walking distance from my house and already noticed a couple ripe ones. I can see some persimmon pudding in my near future once these beauties start falling off!

Scrumptious Blueberry Biscuits

In honor of "National Biscuit Month", I decided to make my absolute favorite biscuits! My version of the amazing "Bo-Berry" biscuit. These can be great for breakfast or even as a sweet dessert!

Ingredients:

Biscuits

2 cups flour

1 cup nonfat milk

1⁄3 cup sugar

5 tablespoons butter

4 teaspoons baking powder

1 teaspoon salt

3 ounces dried blueberries (dehydrated)

Glaze

1 cup powdered sugar, shifted

1⁄8 cup water

1 teaspoon vanilla

1⁄2 teaspoon lemon juice

Directions:

One hour before baking take butter and place in freezer.

Preheat oven to 450°F Mix salt, sugar, flour, baking powder and blueberries in a bowl. Add the milk into dry ingredients and mix. As dough begins to form take each tablespoon of hardened solidified butter and break chunks off and spread evenly over dough (doing this with the butter is what makes the biscuits "flaky".) Fold dough, and knead -- repeat until all butter is spread in chunks evenly throughout dough. 

Move dough to floured cutting board or counter top and roll flat to (about ½ thick) and cut out biscuits with a cookie cutter.Bake for about 7-12 minutes or until golden brown.

Finish by mixing glaze ingredients in a bowl, drizzling over biscuits with a fork.

(Sorry for the poor quality photo!)

Berry Mojito

There's nothing quite as refreshing as a freshly muddled mojito on a hot summer day! This is my "go-to" drink recipe for almost any occasion. With my birthday coming up this weekend, I'm sure you'll be able to find me sipping one of these! I love this recipe because it is very personalized based on what you like. You can make it strong/weak, more or less flavorful, and can adjust the sweetness to your very own tastes.

Ingredients (that I used):
Juice from 2 limes
1 cup fresh raspberries (note all the raspberries in the photo were not used)
1/2 cup fresh blueberries
Bundle of fresh mint
3L seltzer water
Bacardi Rum
*To taste* Splenda (for a lower-calorie version), Agave, or a Simple Syrup 

Directions:
Toss the berries, and mint into a pitcher and squeeze in the lime juice.

Then just muddle everything together and add your seltzer and rum. 

Finish by sweetening to taste. You can use a simple syrup, agave syrup or even Splenda for a lower calorie option. Be creative with your flavors and don't forget to personalize it based on what you like! This a drink recipe that you cannot mess up.

Oreo Thins

So, I know these aren't necessarily nutritious, BUT I was invited to try Oreo's new cookie, "Oreo Thins." Needless to say, but they are delicious. They are pretty much the same exact thing as a regular Oreo...just thinner and crispier. From a nutritional stand point...instead of the regular Oreos (which offer 2 cookies for 140 calories), you could get the Oreo Thins and have 4 cookies for the 140 calories. It's one way to trick your mind if you get that mid-day sweet tooth.

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.