Monthly Archives: January 2010

Tour of Europe

You guys requested Italy pictures and a re-cap, so here it is!

Even I am envious of my adventures after looking back at these pictures! But I must remind myself (and you guys!) that I did endure a long-distance relationship across the world for 2 years. While our adventures were far and few between, these pictures capture the time my husband (fiancé at the time) spent traveling and eating around Europe during 2007 and 2008.

During my engagement, I am blessed enough to have traveled to:

Italy (Milan, Rome, Venice, Pisa, Cinque Terre, and other small cities)
Switzerland (just for shopping!)
France (Paris and Nice)
Greece (Athens and the islands of Poros, Hydra, and Aegina)
Spain (Barcelona)
United Kingdom (London)

We lived in the first floor of this villa…

And ate our meals at this table…

…which were prepared in this kitchen…

The villa was in hiking distance of this waterfall…

And I walked this route to the gym each day…

And travel pictures in no particular order…

Athens, Greece

Greek Isles — had to take a picture with the bullbaby!

Pesto Calamari Tortellini (drooool!)

BIGGEST LEMON EVER!

Dinner on the Venice Canal

Paris, France — Eiffel Tower at Night 🙂

Gelato in Italy — I always got the “Viagra” flavor because I thought it was funny. I know, I’m soooo mature 🙂

Poros Island — a HUGE thumbs up to fresh seafood (even though I’m not a HUGE octopus fan!)

Switzerland outlet mall shopping — Gucci “Big Bird” jacket = 900 Euros (~1450 USD) – bargain! ..maybe to those who don’t shop at Target…

We used to go on runs together in Italy and hubby would always beat me. Sometimes, I came home to jugs of water and sweet notes in the entry way 😉

[I let him beat me!]

Lago D’Orta, Italy

My love for mussels only grew into a PASSION!

Cruising to the Greek Isles on a perfect, sunny day!

I’m ashamed to admit that MY husband consumed pepperoni and FRENCH FRY pizza. Regardless of his pizza selections, Italian pizza is something everyone should savor at some point in life. Deeelicious!

Don’t judge…wine was cheaper than water! No lie! 😉

Nice, France in November…gorgeous!

Paris, France – Notre Dame Cathedral

Pisa, Italy – My buff, buff hubby! 😉

Venice, Italy – my favorite Italian city

I developed a love for photography though my skill is very minimal…

We also had our engagement pictures taken in Italy on top of Sacro Monte, a mountain in northern Italy. We lucked out in having such gorgeous, one-of-a-kind engagement pictures! 🙂

Ahhh….what a wonderful time it was! I can’t wait to get back over the pond someday! 🙂

Reminder: Don’t forget to enter the Larabar Giveaway! 5 chances to win, 3 winners! Don’t miss out! Go here!

Heather is having a fun Giveaway (which includes a Larabar!)! Go here to enter!

Q&A nutrition questions can be sent to PreventionRD@gmail.com!

Question: If you could travel just ONE place in the world RIGHT NOW, where would you choose to go?

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Filed under blog topic request, dining out, dinner, dog, exercise, Giveaway, Italy, Mediterranean diet, pizza, restaurant, running, travel, Uncategorized, wine

Is going “raw” just a fad?

WOWZA! Do we love Larabars or do we love Larabars? What a popular Giveaway! I’m excited, too! 🙂 Thanks for all the shoutouts, that was awesome! And MUCH appreciated!

Don’t miss out, enter here to win 8 varieties of Larabars! Three winners! Don’t delay, the giveaway ends Tuesday!

One other house-keeping announcement — I’ve updated the recipes tab and have decided to “grade” my recipes based on how well I liked them. While I truly enjoyed them all, some trumped others. After a few email inquires about which recipes I’d recommend most, I figured this may be a helpful route to go! Enjoy! 🙂

I wanted to “put on my RD cap” as some of you sweet bloggies like say, and discuss a topic I’m learning more about each day: raw diets.

Raw diets consist of uncooked, unprocessed plant foods which are believed to result in leaner bodies, clearer skin, and higher energy, as well as reduce the risk of disease. Raw foodists believe that plant foods in their most natural state are most wholesome for the body. Raw diets are approximately 75% fruit and vegetable-based. Staples in a raw diet include seaweed, sprouts, sprouted seeds, whole grains, beans, dried fruits, and nuts. Alcohol, refined sugars, and caffeine are excluded from rawism, as well. While most rawists are raw food vegans, some do choose to consume raw eggs and cheese made from raw or unpasteurized milk.

Dehydration is a common means of food preparation which includes heat, but does not exceed temperatures greater than 118 F. Rawism beliefs include the leaching of enzymes and vitamins critical for digestion at high heat temperatures. This contradicts the position of the American Dietetic Association which upholds the body’s production of enzymes for food digestion. Further, food bourne bacteria are not killed with temperatures deemed safe by rawists.

While research supports the anti-cancer effects of raw vegetable intake, there are serious potential health risks associated with consuming a raw diet including B12 deficiency and low calcium, iron, vitamin D, and omega-3 intake.

The American Dietetic Association recommends the below guidelines for those following a raw food vegan diet:

  1. Eat almost 2x the iron as non-vegetarians (sources: tofu, legumes, almonds, and cashews)
  2. Eat at least 8 servings a day of calcium-rich foods (sources: bok choy, cabbage, soybeans, tempeh, and figs)
  3. Eat fortified breakfast cereals, nutritional yeast, and fortified soy milk for B12. Supplements are a good idea.
  4. Eat flaxseed and walnuts. Use canola, flaxseed, walnut, and soybean oils which are good sources of omega-3’s. You may also want to take a supplement.

I consulted a friend and former peer regarding raw food diets, as he is well versed on the topic. He helped clear up a lot of questions I had! There are some foods, contrary to raw belief, that are more beneficial nutritionally when cooked, such as tomatoes, cruciferous vegetables (broccoli, cauliflower, Brussels’ sprouts, kale, collards, etc.). He explained that a lot of the information on raw foods is not scientifically-based and that much of the information out there is not reliable.

He also detailed that many raw dieters use coconut and coconut oil because it does not need to be heated. Coconut, however, is very high in saturated fat and has strong atherogenic (plaque-building) properties.

While the nutritional content of raw diets is debatable, I have to question the feasibility of this lifestyle. Some people are vegetarians, few are vegans, and a very small percentage consumes a raw diet. As a lover of wine, chicken, and baked goods, there’s no question a raw dies isn’t for me. But what about the average Joe who occasionally goes out to eat? Or attends the company holiday party? Or shops on a budget? Or is short on time? As you’ll come across in researching rawism, it is a lifestyle, not a diet or simply a way of eating.

Without being presumptuous, I do wonder WHY people opt to go the raw route. It seems trendy in Blogland and I can’t help but be curious as to how much research people do before adopting such restrictive and potentially dangerous eating “preferences”.

Question: Have you prepared raw food items in the past? What do you think of raw diets? Are they safe? Do you know a rawist?

I hope the weather near you is better than Tulsa. I saw my life flash before my eyes (amid a BLIZZARD) several times today (I wish I were dramatizing). My 40-minute commute turned into 2 scary hours there and back. Uggh! At least we had a late start and were let out at 3:30? 🙂 But seriously, this is the SOUTH! What’s up with the crazy winters keeping me from starting to build my garden bed this weekend!?

P.S. Still accepting Q&A questions through the weekend! Send’em on over — PreventionRD@gmail.com!

P.P.S. Have a super, safe, and healthful weekend! 🙂

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Filed under Uncategorized

Larabar Giveaway!

Who wants to try Larabars?

Maybe a better question would be, who wouldn’t want to try Larabars?

I am crazy about these bars…for a lot of reasons. They are moderate in calories and high in mono and polyunsaturated fats. They are appropriate for diabetics (27 grams of total carbohydrate and 6 grams of fiber) and contain NO sodium for those watching sodium intake and blood pressure. Larabars are also gluten-free, dairy-free, soy-free, contain no GMO’s, and are vegan and kosher friendly. Awesome 🙂

Best yet, these bars are available at CostCo, Trader Joe’s, Whole Foods, Walmart, health food stores, and many other stores across the country. They’re also sold on amazon.com! A huge RD thumbs up for Larabars, I eat them all the time!

Do you want to try…

…cherry pie?
…peanut butter and jelly?
…lemon?
…apple pie?
…coconut cream pie?
…key lime pie?
…tropical fruit?
…peanut butter cookie?

I thought so! You can try them all if you enter into and win this Larabar Giveaway! Larabar has graciously sent EIGHT Larabar varieties for 3 lucky winners! Here’s how to enter…

  1. Leave a comment telling me which Larabar flavor you want to try most.
  2. Tweet about this giveaway by tweeting, “PreventionRD wants YOU to try Larabars! Enter the giveaway by going here: http://wp.me/pJN1M-wf” and leave a separate comment telling me you did so!
  3. Post a link to this giveaway on your blog, and leave another separate comment telling me you did so!
  4. Take a stab at this trivia question — What color skin goes angus beef have? What makes an angus different from any other cattle? Leave a comment with your best guess (or answer!)!
  5. Earn a 5th entry by doing all 4! Leave a separate comment telling me what a superstar you are! 🙂

5 ways to enter! Woo! This giveaway will end on Tuesday, February 2nd at 6pm Central Time. THREE winners will be drawn at random! Open to US and Canadian residents and PO boxes only.

Hope you’re dryer than Tulsa! Hubby and I have a breakfast dinner date! Flaxseed waffles, nitrate-free turkey bacon and/or Boca veggie sausage!! Mmmm!

P.S. Still taking Q&A questions! Send them on over — PreventionRD@gmail.com! 😀

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Filed under breakfast, carbohydrates, diabetes, dietitians, fiber, flax, Giveaway, gluten-free, hypertension, Larabar, MUFAs and PUFAs, snack, sodium, Trader Joe's

That’s amore!

Between the homemade turkey Bolognese last night and crock pot lasagna taste test at work, it’s been an Italian-packed 24 hours.

I saw a recipe (and photo – gorgeous!) on Faith’s blog, An Edible Mosaic. It was one of those many dishes that screams “make me!”. Some of you may know that my husband lived in Italy for 2 years (our entire engagement), and I was the lucky lady occupying the Italian villa for a summer. Ahhh…those were the days.

It is therefore no surprise that I acquired a love for good Italian food. And this recipe was DELICIOUS! Yes, a bit spendy on time, but the flavors and nutrition are enough to negate any lengths of simmering to perfection.

Turkey Bolognese adapted from An Edible Mosaic
Yield:  8 servings

2 Tbsp olive oil
4 slices turkey bacon, finely diced
2 medium onion, finely diced
2 large stalks celery, finely diced
2 medium carrots, finely diced
3-4 cloves garlic, minced
1 lb ground turkey breast
2 Tbsp balsamic vinegar
1 tsp salt
1/2 tsp black pepper
2 bay leaves
2 tsp dried Italian herb mix
1/4 tsp cinnamon
Pinch freshly grated nutmeg
1 (28 oz) can crushed tomatoes (with juices)
1 (6 oz) can tomato paste
2 c stock (turkey, chicken, beef, or veggie)
1/4 chopped fresh parsley
1 Tbsp butter (optional, for finishing the sauce)
8 Tbsp Parmesan cheese – 1 Tbsp per portion for garnish
Prepared pasta (for serving)

In a 5-quart pot with a lid, heat the olive oil on medium-high heat.  Add the turkey bacon and sauté until browned (about 5 minutes), then add the onion, celery, and carrot and sauté until the veggies are starting to soften (about 5 minutes).  Add the garlic and cook for 1 minute, stirring constantly.  Add the turkey and cook until browned (about 5 minutes), then add the balsamic vinegar.  Let the vinegar deglaze the pot by using a wooden spoon to scrape up any brown bits on the bottom.  Stir in the salt, pepper, bay, dried Italian herb mix, cinnamon, nutmeg, crushed tomatoes, tomato paste, and stock.  Simmer the sauce (uncovered) on low heat for about 2 hours (stirring occasionally) or until it’s thickened up to your desired consistency.  Turn off the heat and stir in the parsley.

Serve with your favorite (whole wheat) pasta and garnished with Parmesan cheese and served with a green salad, if preferred.

Nutrition Information (per serving): 220 calories; 6.5 g. fat; 53 mg. cholesterol; 1034 mg sodium; 17.6 g. carbohydrate; 4.9 g. fiber; 22.8 g. protein

Today was again another taste test day at my clinic. I made the crock pot lasagna I raved about last week. It got huge thumbs up from the crowd. I love the emails that flood in over the afternoon hours…

“It was delicious!”

“Thank you, Nicole! Another delicious recipe to try on the family!”

“Wow! This is definitely a recipe I need to take home and put into practice!”

What can I say? It’s a keeper!

Question: What do you typically order when you go out for Italian cuisine? Did you know that in 3 months time I NEVER saw chicken on a menu in Italy?

Chicken parmigiana = not Italian!

I don’t negotiate on beverage of choice (Chianti), but I try to spread the food love…carbonara, marinara, and always the seafood selections! Mmmm!

Have a great night, thanks for reading! 🙂

P.S. Any Q&A questions can be sent to PreventionRD@gmail.com — I’m planning another Q&A post early next week!

33 Comments

Filed under dining out, garlic, Italy, marriage, recipe, wine, work

Ezekiel bread, nut butters, and a new friend :)

Whether you’re a nutrition guru, vegetarian, vegan, diabetic, or lover of complex carbohydrates, you’ve likely heard of Ezekiel breads and grain products made by the Food for Life Baking Company. And what makes these products so healthful? Plenty!

Admittedly, I am late jumping on the Ezekiel bandwagon – I just tried my first Ezekiel product yesterday morning. I had a slice of Ezekiel 4:9 bread, toasted with almond butter (Bonus point! Keep reading!). As someone who rises each morning in plenty of time to wake the sun (ugh), and little time for morning snacks, I am always on the prowl for a filling, quick, and easy breakfast. I must say, I was satisfied from 6am to 10:30am on my slice of Ezekiel toast. Success!

What makes this bread unique is not only its biblical reference (see Bible reference quotes below), but its nutrition stats. Ezekiel bread is made from 6 sprouted whole grain products including wheat, barley, beans, lentils, millet, and spelt, creating a complete protein. In order for a protein to be “complete,” it must contain adequate amounts of the 9 essential amino acids to meet dietary needs. This is especially important for vegetarians and vegans as most complete proteins come from animal sources.

The Ezekiel 4:9 bread contains 80 calories, 1 gram of fat, no cholesterol, 80 milligrams of sodium, 75 milligrams of potassium, 14 grams of carbohydrate, 3 grams of fiber, and 4 grams of protein per slice.

The Genesis products are made from sprouted grain and exotic seeds from around the world including teff, black quinoa, barley, brown rice, spelt, amaranth, flax, rye, millet, sesame seeds, soy, chia, pumpkin seeds, spring wheat, unprocessed bran, and sunflower seeds. I’m definitely trying a Genesis product next!

Biblical excerpts:

Ezekiel 4:9. “Take also unto thee Wheat, and Barley, and beans, and lentils, and millet, and Spelt, and put them in one vessel, and make bread of it…”

Genesis 1:29. “And God said, Behold, I have given you every herb bearing seed, which is upon the face of all the earth, and every tree, in the which is the fruit of a tree yielding seed; to you it shall be for meat.”

Ezekiel products are NOT considered gluten-free or raw.

Gina of Simply Life commented on my Q&A post from last week, wanting to know how peanut butter and almond butter compared to other nut butters like cashew butter. Wonderful question! But difficult information to find! I did my best…

Nut/Seed Butter (per Tbsp) Calories Total Fat Sat. Fat Mono. Fats Poly Fats Sodium Carbohydrate Fiber Protein
peanut 95 8 1.25 3.8 2.3 40 4 1 4
almond 95 9 0.5 6.5 1.5 0 3 2 4
cashew 95 8 1.6 4.7 1.3 3 6 1 3
pecan 98 10 1 6.5 2.5 0 2 2 2
walnut 100 10 0 3.3 6.7 0 2 1 3
hazelnut 90 8 0.5 ? ? 0 3 2 3
pistachio 95 9 0.75 3.3 5 0 4 2 4
sunflower seed 100 8 1 4 3 60 4 2 4

Given this information and taking into account healthy fats (mono and polyunsaturated fatty acids) and bad fats (saturated) I would rank the top 3 most “nutritional” nut butters as:

  1. Almond butter
  2. Pecan butter
  3. Peanut butter (and cashew coming in at a near tie for 3rd!)

Tonight I met up with a dietetics student in my community, Mandy. She found my blog in a Google search and we’ve exchanged emails over the past week or so. It was fun to meet someone interested in nutrition, and she is incredibly sweet!

Question: Have you met a blogger or blog-reader of yours in real life?

Random question: How’s the weather near you? It’s supposed to get UGLY in Tulsa come Thursday – they’re talking power outages and everything. Eep!

Nearly Hump Day! Thanks for reading!

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Filed under American Dietetic Association, blog topic request, breakfast, fish oil/omega-3's, friends, fruits and vegetables, minerals, MUFAs and PUFAs, nutritional yeast, protein, research study, saturated fat, supplements, vegan, vitamins

Giddy over greens!

Happy Monday Eve! Oxymoron-ic? Maybe so.

This is my last week of 8’s, next week starts 4-10’s! Anxious and exhausted just thinking about it! But happily welcoming the change and Fridays off!

I made another blogger recipe last night – Broccoli Almond Chicken from Cate’s World Kitchen. I did, however make some modifications to this recipe and calculated the nutrition information.

Broccoli Almond Chicken from Cate’s World Kitchen

Sauce:
Juice of 1 lemon
1 tsp lemon zest 2 tsp lemon zest
2 tsp sugar
1 tbsp soy sauce
3 tbps broth or water
1 tsp cornstarch2 Tbsp. honey (added to original recipe)

Whisk together all ingredients and set aside.

Stir Fry:
1 tbsp vegetable oil canola oil
1/2 lb 1 lb boneless-skinless chicken breast, cut into bite-sized pieces
1/2 a small yellow onion, chopped
2 tsp 1 ½ Tbsp minced fresh ginger
1 large head broccoli, cut into florets
1/3 cup almonds, cut in half lengthwise almond slivers

Heat the oil in a large wok or pan over medium-high heat. Add the chicken, onion, and ginger, and cook, stirring, until chicken is cooked through. Add the broccoli florets and a few tablespoons of water. Cook until broccoli is crisp-tender. Steam the broccoli separately until tender. Replace broccoli to pan. Add the sauce and almonds, and stir until sauce has thickened and coats the chicken and broccoli. Serve over ¾ cup brown rice.

Yield: 6 large servings of chicken and broccoli (approx. 1 cup each + ¾ cup brown rice)

Nutrition Information (per serving, with rice): 398 calories; 11 g. fat; 45 mg. cholesterol; 245 mg. sodium; 46.6 g. carbohydrate;  6.3 g. fiber; 27.5 g. protein

This meal was excellent and very “light” as my husband said. We agreed that next time, we’ll be adding pineapple! Mmm! Definitely a keeper and reheated beautifully for lunch!

Today I received “The Gluten-Free Almond Flour Cookbook” from Jen over at Eat Move Love! I was soooo excited to win her giveaway! The recipes in this book ALL looks outstanding! I darted off to the grocery store right after work! Mmmm!! Thank you, Jen!!! I can’t wait to dig in and start almond flour baking (even if it is spending — $11.50/lb of almond flour — ouch!) 😉

I am new to learning about the MANY types of flours out there, and I figured some information on the nutrition breakdown of various flours may help people with Celiac’s disease and diabetes in deciding the best flour for their needs.

Flour (per 1/4 cup)
Calories Fat Carbs Fiber Protein
Almond flour 160 14 6 3 6
Peanut flour (28%) 120 6 5 2 9
Whole wheat flour 100 1 21 3 4
Whole wheat pastry flour 110 1 22 3 0
Potato flour 143 0 33 2 3
All-purpose flour 110 0 22 1 4
Buckwheat flour 100 1 21 4 4
Spelt flour 85 1 21 5 0
Semolina pasta flour 110 1 22 2 0
Rice flour, white 145 1 32 1 2
Teff flour 113 1 22 4 4

I also picked-up a book on gardening yesterday ($3!!!)! I’ve been planting the seed (pun intended!) with my husband that I’m interested in starting a vegetable and herb garden this summer. Our “local” co-op is a 1-hour round-trip ordeal that has to be picked up on Tuesdays. This is 1) not very “green” to be wasting so much gas on going to get the produce, but 2) kind of a waste of time! Seeing as our backyard doesn’t currently have a garden, I’m planning to make my own bed and that process starts soon! I’ve been reading in my new book how to make a garden bed, and I’ll be sure to keep you updated on my garden status!

What will be in my garden? Certainly basil, tomatoes, lettuce, and vine-growing veggies such as cucumbers and squashzucchini too! I’m really excited 😀

Kristen over at Eating RD is having a giveaway –chocolate and a mug…and peanut butter and Larabars for a runner up prize! Congrats Kristen on your new site, it looks great! Go here to enter!

Question: Have you tried Ezekiel breads? What did you think? More on it tomorrow 🙂

Date night with The Bachelor and the treadmill…off I go! Have a great night and thanks for reading!

P.S. I’ve already started receiving emails with Q&A questions for next time. Thank you! Send your nutrition questions to PreventionRD@gmail.com and I’ll look to answer them soon!

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Filed under exercise, fruits and vegetables, Giveaway, gluten-free, grocery store, healthy cooking, physical activity, recipe, running, work

Success! Prevention Bakes!

Re: Diabetes and my last post. Sounds like most of us know plenty of people with diabetes — mostly type 2. And many of you expressed extreme frustration with friends and loved ones that fail to take action in keeping their disease, weight, and eating habits controlled. It’s scary to think that 1 in 3 US citizens born after 2000 is estimated to have diabetes; the incidences in minorities is estimated at 1 in 2. Scary stuff! All of the above are reasons I’ve made my “specialty” diabetes.

But, if you are facing tough times with a loved one of friend, DO NOT GIVE UP! I had a patient just last week who was dropped from his provider’s service because he was noncompliant with his diabetes diet and medications for YEARS. He had been showing signs of neuropathy for some time and his eye sight was quickly failing. Between getting the 411 from his new provider and several sessions with me, he has brought his blood sugars down to safe levels in just a few short weeks. Never lose hope! People do change!

So, as I read through blogs this week I was making lists of all the recipes I wanted to try. Um, there were a lot.

I’ve been trying to make easy on-the-go breakfast items to take to work, and after 2 weeks of granola, these fig muffins caught my eye. It was also my first time baking vegan! Thumbs up!

Vegan Fig Muffins from Weekly Bite

2 1/4 cups whole wheat pastry flour
1/2 teaspoon kosher salt
1 1/2 teaspoons baking soda
1/2 cup sugar
1/2 cup fig preserves
1 cup canola oil
1 cup unsweetened applesauce
1 Tablespoon vanilla extract
1 cup roughly chopped figs

Directions:
Preheat oven to 325 degrees

Combine flour, salt, and baking soda in a bowl, set aside. In a mixer, combine sugar, canola oil, applesauce, fig preserves, and vanilla. Mix until blended well. Add flour mixture with sugar mixture. Mix until combined. Gently fold in chopped figs.

Line muffin tin with cup. I like to spray the muffin cups with non-stick cooking spray. Use a regular size ice cream scoop to scoop out the batter into the muffin cups.

Bake for 27 minutes rotating once until golden brown or toothpick comes out clean.

Yield: 17 muffins

Nutrition Information (per muffin): 244 calories; 13.5 g. fat; 91 mg. sodium; 26.3 g. carbohydrate; 3 g. fiber; 0.4 g. protein

Deeeeeeeeeeeeelicious!

Bleu Cheese & Shallot Bread
Adapted from Taste of Home

1/2 cup chopped shallots
3 tablespoons 50/50 Smart Balance butter blend
2 cups all-purpose flour
1 tablespoon sugar
2-1/2 teaspoons baking powder
1 teaspoon salt
1 teaspoon ground mustard
1/4 cup cold 50/50 Smart Balance butter blend
1 egg
1 cup fat-free milk
3/4 cup crumbled blue cheese
2 tablespoons grated Parmesan cheese

Directions:

In a small skillet, saute shallots in butter until tender; set aside.
In a large bowl, combine the flour, sugar, baking powder, salt and mustard. Cut in butter until mixture resembles coarse crumbs. In a small bowl, whisk egg and milk. Stir into crumb mixture just until moistened. Fold in cheeses and reserved shallot mixture.

Transfer to a greased 8-in. x 4-in. loaf pan. Bake at 325° for 50-60 minutes or until a toothpick inserted near the center comes out clean. Cool for 10 minutes before removing from pan to wire rack. Yield: 1 loaf (12 slices).

Nutrition Information (per slice): 196 calories, 11 g fat (6 g saturated fat), 44 mg cholesterol, 473 mg sodium, 19 g carbohydrate, 1 g fiber, 6 g protein.

This recipe popped into my in-box this week and it took a lot of self-restraint not to run out for the ingredients right then and there. As a lover of all things cheese, especially moldy and bleu…I knew it would be a hit! And, of course, it was!

Mmmmmmmmmm!

We also checked out a local meat market and Whole Foods for nitrate-free turkey bacon and ground turkey.

Whole Foods does a great job of pointing out local buys…love it!

Side note: I do very little shopping at Whole Foods or other organic/health stores. I mainly purchase meat from Whole Foods. As much appreciation and respect I have for organic everything, I have a budget to stick to and must prioritize where my grocery dollars are spent. To me, organic meat takes top priority.

And Friday night I got creative with Skinny Cows…

I threw into the blender 1 Skinny Cow, ice, frozen banana, and almond milk…

Random question: If you were starting a vegetable/herb garden, what would you be sure to plant?

P.S. If you missed your question being answered on the Q&A, scroll down! It’s there! Any question’s for the next Q&A can be sent to me at: PreventionRD@gmail.com!

Enjoy the rest of your weekend…Lily and I are off to the dog park! It’s chilly but sunny here!

47 Comments

Filed under blog, blood glucose, breakfast, butter, carbohydrates, diabetes, diet, doctors, dog, farming, healthy cooking, meat consumption, pets, physicians, recipe, self-control, Uncategorized, vegan