Category Archives: garden

still in full bloom!

Pictures should do the trick… 😉

The ‘rents cucumbers are going wild!

Swiss chard…impressive!

Chives galore!

Beautiful basil!

More cucumbers!

Bee hangout

Lunch: wheat tortillas with turkey, greens, peach, feta, red onion, walnuts, and a vinaigrette dressing. Ma did well! 😀

Brother & I after shoe shopping 😉

Heath bar cake à la Mama Prevention! Mmmm!

I spent the day shopping and visiting with friends and family. I even got in a 4.1 mile run at my old high school track, all while watching the freshmen boy’s soccer game — they won 4-2 😉

It was a PERFECT evening for dinner and drinks on a local pub’s patio…so that’s what we did. Obviously! 🙂

Question: What’s one thing you miss most about high school?

I miss the extracurriculars! Cross-country was a blast!

Off to the farmer’s market!



Filed under dining out, fruits and vegetables, garden, physical activity, running, Uncategorized


Forewarning: This post has nothing to do with nutrition, cooking, health, or fitness. 🙂

Wow. Words cannot describe the happenings of the past week. But let me try anyways. 😉

Last Monday the movers showed up in Tulsa. They packed us all day Monday and loaded all of Tuesday. It was a FULL 2 days of packing. Lily was totally exhausted once she got over the initial excitement of all the happenings around her.

(You guys asked for Lily pictures…you got’em!)

Before we left, I picked the remains of my Tulsa garden. And LOOK what popped up in time for our departure: JALAPENOS!! Poor timing, but that means that everything I planted produced yield!! 😀

Picked my onions at immature bulbs, but they’re a good 2″

Tuesday afternoon around 3pm we headed out for a 9 hour drive to central Illinois to spend the night with Mr. Prevention’s parents. Lily did wonderful and we got in safe and sound, albeit very late and totally exhausted. We slept in the next day and I proceeded to take a 3 hour nap. Glorious. Wednesday was just a day to relax and we got to have pizza and tour our old stomping ground, The University of Illinois. 🙂 Always fun to recall those amazing 4 years!

Thursday morning I headed out before Mr. Prevention to get to my interview in Columbus. Another 5 hour drive. Off I went in my suit all prepared! Of course, somewhere along the line I got a run in my nylons. An emergency Walgreens trip and nylon change later, I was nearly late to my interview. However, it went really well. They have three second-round candidates for 2 positions and I should know something more this week. However it turns out, I was pleased with my interviews and gave it my all.

After my interview I rushed to our new house to do the final walk thru. The previous owners had taken it upon themselves  (against the contract agreements) to spackle EVERY nail hole in the entire house. I walked in to a polka-dotted house. Ugh. We got a painting estimate right away and asked the sellers pay for the painting. They said no. We were in a head-lock. And would we close first thing the next morning? Stress.

Thursday night we spent in a hotel in Columbus that allowed pets, because we had not only Lily, but also Pinky, our snake. And about 50 bottles of wine to keep cool, or at least room temperature. So we roll up to the hotel and it’s a 4-star, luxurious hotel. But, they allowed pets…the only one in Columbus. Three carts later, Lily, Pinky, and all of our wine was in our hotel room. It was a sight to see, but everyone thought Miss Lily was just the cutest thing. The hotel was SO nice that someone actually asked if Lily was a service dog. At which point I laughed and politely responded, “No, just staying here because they allow pets!” Too funny. And so Thursday night was a restless night with Lily’s snoring 10 feet from the bed. Sigh.

And as for the house, the seller’s realtor ended up forking over the money for the painting from her commission. What a saint. We closed and we started moving in on Friday morning.

Friday was a whirlwind. We unpacked all day and I was beat. It was 4pm before I had even looked at the clock, but we had made good progress unpacking. We went out to eat on a patio near our new house and just took a load off.

Saturday we continued unpacking and when I had finally stopped to just sit, I realized something. Something bad. I had COMPLETELY forgotten to go take my drug screen on Friday for my new job that I start TODAY. Oh. My. Gosh. I immediately started crying. That is precisely how busy this week has been…and I blew off something that important without even REALIZING it until more than a day later. I called immediately and everything is fine, but I just can’t believe that happened.

On a completely unrelated and happier note, I WENT TO TRADER JOE’S!!! Oklahoma doesn’t have TJ’s and so this was majorly exciting for me! I now have a fridge full of delicious foods! I really don’t know how I survived 18 months without TJ’s!! 😀

This was an insanely long post, I apologize. And unfortunately, my next post may not be for a bit. I start work today, and Mr. Prevention is due into the office, too. Meaning, getting a cable guy to come out this week probably won’t happen until Saturday. And this is where I admit to having the shakes from Internet withdrawls. No lie. Ahhh!

In the mean time, I’ll try to decompress & celebrate our new home this way:

Off to my first day of work! 😀

Thank you, Cold Stone, for letting me borrow your internet from the parking lot! 😉

Question: Would you rather go a week without Internet or TV? Would you do okay without either, or would you be camped outside Cold Stone too? 😉

I will do my best to check-in, but for now it’s focusing on my new job! And staying hopeful about the job I interviewed for last week! 😀

A huge thanks again to all the wonderful guest posters last week! 😀

Have a great week,


Filed under alcohol, dog, fruits and vegetables, garden, grocery store, pets, restaurant, sleep, stress, Trader Joe's, travel, work


With our big move right around the corner we are whittling away our freezer, pantry, and garden so trying creative, new recipes have been on hold 😦 I did make baked squash sticks with fresh squash from my garden. The recipe was similar to this one for zucchini sticks, but I just used marinara sauce for dipping. They were delicious!

I also made more garden fresh pico de gallo with more garden yield! The Prevention garden is still pumping out the produce — so sad to be leaving it behind! 😦

I didn’t even workout yesterday — my first day off in 14 days! I logged 24 miles of running and a hockey game last week…I’m really working on being consistent with my exercise! Which, by the way, is much easier to do when you aren’t working 11-12 hours a day

I am playing my last hockey game in Tulsa today (sad!) and we’re going to celebrate with beers at the rink afterwards 😀 I’m excited!

And since my life is so boring, I’ll share some pictures Mr. Prevention took of Lily this weekend…

Pretty cuuuute 🙂

Hard to believe this is my 400th post! Time flies when you’re having fun! 😀

Question: What are you up to this weekend? Get in any fun workouts?

Be well,


Filed under beer, dog, exercise, friends, fruits and vegetables, garden, pets, physical activity, running

Titleless Tuesday

Inspired by Leah’s beautiful sky photo

A real baby

My baby…

Growing garden…

You can’t see all of me…but I’m big!

I spy…a green bell pepper!

And my flavor of the week…

Saucer Peach!

Short and stout like me! Petite little mouths can bite into this not-too-juicy/messy peach so easily! And the flavor is peachy without the tart. Mmmm mmmm good!

Can you tell I’ve been enjoying my staycation? 😉

Yesterday I went shopping for work clothes. Boo! Scrubs are no longer in my daily wardrobe. Sad news. Good news — TJ Maxx is wonderful! I was able to get 10 new work-appropriate tops (and maybe a few casual tops…I hope Mr. Prevention doesn’t read my blog today!), 3 pairs of dress slacks, a pair of nice capris, a sundress, and tankini top…without breaking the bank! And shopping on a Monday morning when everyone else is working = glooorious! 😀

Tonight I am making dinner for our friends — a flank steak recipe I’ve been wanting to try for literally over a year! Our friend Kristin sent us the recipe and I’ve been waiting for the right time to make it — with meat-lovers present! Carnivores, tune in tomorrow for more on that!

Last night, however, was another Cooking Light recipe that caught my eye this month. Not hard to do, clearly.

Mr. Prevention headed off to work in Ohio this week and I got stared down and told to, “Eat what we have, Nicole!” ::stink eye::. So moooost of this we had on-hand.

Penne with Pistachio Pesto and White Beans from Cooking Light

8  ounces uncooked whole wheat penne pasta
1 cup packed fresh basil leaves
1/4 cup roasted shelled pistachios
6 garlic cloves
2  tablespoons extra-virgin olive oil
1 1/2 cups chopped seeded peeled tomato
1  teaspoon freshly ground black pepper
3/4 teaspoon  kosher salt
1  (15-ounce) can cannellini beans, rinsed and drained
1  (5-ounce) package arugula
1/4  cup  (1 ounce) shredded fresh pecorino Romano cheese


Cook pasta according to package directions, omitting salt and fat. Drain and rinse with cold water. Drain.

Combine basil, nuts, and garlic in a food processor; process until finely chopped. Heat a large skillet over medium heat. Add olive oil to pan, and swirl to coat. Add basil mixture, and cook for 2 minutes, stirring frequently. Stir in pasta, tomato, and next 3 ingredients (through beans); cook for 2 minutes or until thoroughly heated, tossing to combine. Remove from heat. Add arugula to pan, and toss to slightly wilt. Toss with arugula. Place about 1 1/4 cups pasta mixture in each of 4 bowls, and top each serving with 1 tablespoon cheese. Yield: 4 servings.

Nutrition Information (per serving): 423 calories; 13.7 g. fat (2.9 g. saturated; 7.4 g. monounsaturated; 2.3 g. polyunsaturated); 613 mg. sodium;
60.2 g. carbohydrate; 12.2 g. fiber; 16.4 g. protein

Result: This was great and came together quickly! Not the best pesto ever, but very good!

Question: Have you ever had a saucer peach? What’s your favorite kind of bean?

P.S. Faith is giving away Girard’s delicious salad dressings to 5 lucky winners! Check it out!

P.P.S. I still need a few more guest posters to help me out during our upcoming move! Email me at if you’re interested! Thank you to those who have already emailed!! 😀

Be well,


Filed under Cooking Light, dinner, dog, fiber, friends, fruits and vegetables, garden, garlic, Guest Post, herbs, MUFAs and PUFAs, pets, recipe, salad, Uncategorized

Help a sister out :)

Hey everyone!

With our upcoming move I am sure I’ll be without internet for several days at the end of this month and beginning of next month. If you are interested in writing a guest post for Prevention RD, please email me at Topics can include recipes, healthy eating tips, exercise advice, personal stories of weight loss or body image…the sky is the limit! I would like to schedule these guests posts by the end of next week, the 25th and will accept the first 6-7 responses! Please include your name and blog, if you have one. Pictures are appreciated!

Thanks in advance! 😀

And a little summery garden cheer — fresh pico de gallo made 100% from home-grown tomatoes!

Garden Fresh Pico de Gallo

2 lbs fresh tomatoes, seeded and diced
1 bunch of cilantro, chopped
1/2 onion, finely chopped
1 large green bell pepper, finely chopped
1 tsp. garlic salt
1/2 tsp black pepper
2 cloves garlic, minced
3 Tbsp extra-virgin olive oil


Mix it all together and refrigerate for at least 1 hour before serving. Yield: 8 servings.

Nutrition Information (per serving): 78 calories; 5.4 g. fat; 125 mg. sodium; 7.3 g. carbohydrate; 2.3 g. fiber; 1.5 g. protein

Result: Everyone loved this! I substituted some heirloom tomatoes for Roma tomatoes or other red tomato variety. It was a wonderful flavor and was a huge hit with guests!

Mr. Prevention also helped prepare for our guests last night by contributing a fancy cheese tray:

Cute, huh? 😉

I also made Faux Fried Calamari which was a huge hit! No one had tried calamari before and they all loved it!! You should try it, too! 😉

Question: Do you enjoy entertaining?


Filed under blog, entertaining, friends, fruits and vegetables, garden, garlic, Guest Post, herbs, recipe

The beginning of the end…

At 1:08pm yesterday I was sitting in my office crying. Not bawling, but just little tears and sniffles. I hate goodbyes. But I really hate feeling like I’m letting people–my patients–down. I am not vain enough to think I’ve made an irreplaceable stamp on their lives, but I have formed close, meaningful, and productive relationships to produce lifestyle changes with hundreds of people over the past 13 months. It’s been hard to hear, “I don’t know how I can keep going without our appointments” and “I don’t want to see another dietitian”. All I can do at this point is reflect on the time I’ve spent with my patients and leave knowing that I gave them 100%, and have hopefully armed them with the tools and skills to make life-long healthy choices. Ahh…I hate goodbyes! I guess now is a good time to mention my last day is next Thursday, the 15th.

Any who, Mr. Prevention is, yet again, gone this week working in Ohio so I made a big’ol batch of pasta salad to enjoy for lunch and dinner this week. I did not use whole wheat pasta because Giada’s cute curly-Q pasta caught my eye at Target (oops!), but I calculated the nutrition information with whole wheat pasta, as that’s what I would normally use.

Prevention Pasta Salad

15 ounces whole wheat pasta
2 heads broccoli, cut into bite-sized pieces
34 slices turkey pepperoni
2 green bell peppers, sliced
½ cup olives (I used kalamata)
8 ounces 2% cheddar cheese, cubed
2 cups cherry tomatoes, halved
1 vidalia or red onion, sliced


½ cup extra-virgin olive oil
1/3 cup red wine vinegar
2 cloves garlic, minced
1 tsp dried oregano
1 tsp dried basil
½ tsp ground mustard
1 tsp salt
Black pepper, to taste


Cook pasta according to directions. In the last 2 minutes of boiling the pasta, add the broccoli to blanch. Drain noodles and broccoli and transfer to a large bowl.

To make the dressing, combine the vinegar and spices. Slowly drizzle oil into the vinegar mixture as you whisk to combine. Pour dressing over pasta and toss to combine.

Stir in pepperoni, bell pepper, olives, cheese, tomatoes, and onion. Serves 12.

Nutrition Information (per serving): 284 calories; 14.8 g. fat; 13.3 mg. cholesterol; 483 mg. sodium; 33 g. carbohydrate; 6.3 g. fiber; 10.3 g. protein

Result: This is your basic backyard BBQ pasta salad…and I’m a fan! Mmmm mmm!


And as for the garden…

Several of you (lots of you, really!) pointed out that I’ll be leaving my garden I worked so hard to build. And while that is true, it has yielded so much fresh produce and more to come through the month. Just this week green peppers and cucumbers are making an appearance! If I get jalapenos, the only thing that didn’t produce will have been broccoli!! I’ve already enjoyed cherry tomatoes, Roma tomatoes, heirloom tomatoes, onions, spinach, kale, romaine, squash, and potatoes!

A quick little shout out to my little brother, Rob, who is turning the big 2-1 today!! Happy birthday, Bubbie! Ladies, he is single, handsome, and quite the catch! Email if interested 😉 And I’m just SURE he’ll be behaving on his big day!! Probably doesn’t help his big sissy sent a GIANT bottle of Grey Goose for the big day 😉

Question: Pasta salad or potato salad? What did YOU do on your 21st birthday?

Short story: One of my best friends and I have the same birthday, so on our 21st we rented Bruce Springstein’s suite at the Hard Rock Hotel in downtown Chicago. It was AWESOME! We invited all of our friends to pre-party (you know, light apps) and then headed out to Sound Bar in the city. So. Much. Fun! Best part? No hangover. Still to this day, I have no idea how that didn’t happen!

P.S. Hi to new readers! There’s lots of you lately! 😀

Happy day,


Filed under age, alcohol, dietitians, fruits and vegetables, garden, recipe, salad, travel, work

Up with FAT!

I think it’s common knowledge that there are “good fats” and “bad fats”. We know pretty well what foods contain “bad fats” that we should limit in the diet, but many of us could benefit from adding more “good fat” into our diets. That, however, is easier said than done. But first things first, what fats are “good fats”?

Monounsaturated fat and polyunsaturated fats help lower LDL-cholesterol — the “bad” kind.

While I am very likely to slice up and eat an avocado whole and untainted, the average person is not. 😉

Simple ways to include more “good fat” in your diet:

  • Toss the vegetable oil. Canola oil, olive oil, walnut oil, flaxseed oil, sunflower oil, soybean oil, peanut oil, sesame oil, corn oil, and safflower oil are healthier options.
  • Use flax. Ground flax is great in baked goods and sprinkled on breakfast items such as cereals and oats.
  • Get nutty. Nut butters are a great alternative to the traditional butter, margarine, and cream cheese spreads.
  • “Bread” your meat. Rather than using bread crumbs to coat your meat, use ground flax or ground nuts, such as almonds. And then bake, broil, or grill…not fry 😉
  • Snack smart. Nuts are a great snack food – they are non-perishable, easy to find, and loaded with “good fats”. Or, try a trail mix that includes dried fruit, nuts, and seeds.
  • Toppings. Nuts and seeds make for great salad, pasta, rice, and vegetable sides…and they add a great crunch!
  • Dress up your oats. Add walnuts, pecans, or almonds to your morning oats for a dose of healthy fats to help keep you full ‘til noon.
  • Love salmon? Avocados? Eat more of them!
  • Add olives. ‘Nuff said. Mmmm!
  • Add sardines. They are great on pizzas and pasta salads, if you enjoy them.
  • Go meatless – use tofu as a meat substitute once a week to increase “good fat”
  • Marinade your meat and sauté your vegetables. Increasing fat means increasing caloric density…so spice up your food with some flavor! Quit the steaming and dry grilling, and get creative with flavors to increase healthy fats in your diet.

I firmly believe not all calories are made equally. We gravitate towards carbohydrates because we can only take in so much protein, fats can be tricky and hard to incorporate healthfully, and we simply love (and crave) carbohydrates. Our body, however, loves to turn carbohydrates into storage (i.e. fat), if we don’t use them or we eat too much. Fat and protein provide much more satiety – trust your body to know how much it needs and don’t get caught-up in the calories of higher fat foods, albeit healthy higher fat foods. Fat has more calories, but it also has many added health benefits.

Advice: When you sit down to a meal ask yourself: does this meal contain a source of complex carbohydrate, lean protein, and healthy fat? And when you sit down to a snack ask yourself: does this snack contain 2 out of the 3 macronutrients (carbohydrate, protein, and fat)? Rather than crunching your daily stats, take a look at the composition of your meals and snacks and aim for balance. The numbers tend to work themselves out.

And now for a healthy fat meal Mr. Prevention and I shared over the weekend…

Home-grown tomatoes and basil with fresh mozzarella on a French baguette drizzled with balsamic vinegar and extra-virgin olive oil

Wild-caught Atlantic salmon marinaded in Sesame Soy Ginger Marinade grilled on a wood grilling plank served with grilled zucchini and home-grown squash

Sesame Soy Ginger Marinade

1/2 cup low-sodium soy sauce
2 tsp sesame seeds
1/2 tsp ginger (fresh)
1/2 onion finely diced
2 tsp lemon juice
2 Tbsp extra-virgin olive oil
2 Tbsp brown sugar


Combine.  Put meat in zip lock bag, pour mixture over it, squeeze air out of bag, seal, shake around to evenly coat, and refrigerate until ready.  the longer the better!  we usually do it overnight.

Result: It was all delicious! Love the marinade, especially on salmon! Sources of “good fat” include: salmon, extra-virgin olive oil, and sesame seeds. Mmm!

Question: If you had to choose one, do you think your diet is too high in carbohydrates, fat, or proteins? What can you do to achieve a better balance?

“Good” fat love,


Filed under blog topic request, carbohydrates, dinner, fish oil/omega-3's, fruits and vegetables, garden, heart health, MUFAs and PUFAs, protein, recipe, snack