Category Archives: hockey

Quiche Cornbread

Gooood morning!

I hope your weekend is going splendidly! I got in both lesson planning AND a good workout yesterday (3 mile run + 15 minutes on the elliptical) all while managing to stay in my PJ’s until 4pm :-D. And I grocery shopped, too! Mr. P and I stayed in with a movie and just ate leftovers…nothing special πŸ™‚ But this morning I made up for a dull culinary night.

Quiche Cornbread adapted from Healthy Tipping Point

1 head broccoli, roasted
8.5 ounce box Jiffy corn muffin mix
5 eggs, divided
1/2 cup egg substitute
1/4 2/3 cup almond skim milk, divided
salt and pepper to taste
1/2 cup 2% cheddar cheese, shredded


Preheat oven to 350Β° F.

Chop broccoli into florets and roast for 25 minutes.

Meanwhile, prepare the cornbread mix by adding 1/3 cup milk and 1 egg to the box of Jiffy. Combine well. Pour into a greased 12″ cast iron skillet and bake for 15 minutes.

After roasted and slightly cooled, chop broccoli into bits. Combine broccoli, 4 eggs, egg substitute, milk, and salt and pepper in a small bowl.Β  Beat thoroughly. Pour egg mix on top of cornbread. Sprinkle with cheese.Β  Put back in the oven and bake for 15 minutes at 350.Β  Increase temp to 400 degrees and bake for an additional 5 minutes. Remove from oven and let stand for 5 minutes before slicing. Yield: 6 pieces.

Nutrition Information (for 1/6th): 280 calories; 10.3 g. fat; 186 mg. cholesterol; 643 mg. sodium; 34.8 g. carbohydrate; 1.7 g. fiber; 14.7 g. protein

Result: This was delicious! I highly recommend making this for a group or as breakfast to reheat for the week. If you don’t have a cast iron skillet, I think a round bakeware would do just fine. And you’ve got to love veggies for breakfast…woop woop! Enjoy!

I get to play hockey tonight! Last “season” ended in early December and I do believe my skate blades are getting a bit rusty!! Hope we win! πŸ˜€

Question: Do you enjoy quiche?

Weight Watchers post tomorrow – look for it! Enjoy the rest of your weekend!



Filed under breakfast, exercise, fruits and vegetables, healthy cooking, hockey, protein, recipe, vegetarian

Cookie Round-Up 2010!

Grab some insulin, here we go!!

Based on your feedback, Christmas (Crack) Bark is the 2010 delight that needs to come with a warning sign and disclaimer.

I take no ownership for Christmas Crack addictions. Prepare at your own risk (of complete ecstasy!)!!


A perfect Rolled Sugar Cookie with Christmas Cookie Frosting.


Chocolate & Peppermint Bark Cookies were 2009’s top pick!


Lemon Coconut Snowball Cookies lighten up and refresh any Christmas cookie spread. These cookies are perfectly bite-sized and full of lemon & coconut flavor.


The Peanut Butter Blossom is the classic cookie aimed to please both the peanut butter and chocolate lovers in your life. You can never go wrong with peanut butter + chocolate, sealed with a KISS!


Quick, easy creamy Peanut Butter Fudge.


Candy Cane Biscotti…coffee has never been classier or more delicious.


The life-changing Maple Snickerdoodle. Look no further, you just landed upon the recipe for THE BEST snickerdoodle…ever!


Almond Toffee is the traditional, rich candy treat. There is something about toffee that is elegant and very chic.



Smooth, creamy, mouth-watering Fleur de Sel Caramels with Vanilla Bean


Mr. P’s personal favorite: Crock Pot Peanut Clusters..


Chocolate Truffles…decadent and rich.


The perfect red & green treat: White Chocolate Cranberry-Pistachio Fudge

I did say to grab some insulin, right? πŸ˜‰

I don’t know about you, but I’ve more than had my fill of holiday junk…I’m ready to ring in the new year with some wholesome, nutritious, and delicious foods.

How about you? Are you all tuckered out on junk and sweets? Do you have plans to start 2011 out on the right, healthy foot?

Be well,


Filed under dessert, diet, hockey

mama-in-law’s oats

Is it just me, or did the Thanksgiving holiday ZOOOOOOOOOOOOOOM by? 😦 Enter: Christmas Season 2010. It is now acceptable for me to watch Elf and laugh hysterically every day….gotta love it.

I am thankful for my lead foot, however. While my road rage had Mr. Prevention a bit frightened at times (no joke), we arrived back in Columbus with enough time for me to grocery shop before my hockey game last night. It was rushed, however. Let’s just say it was record-breaking grocery shopping speed that resulted in beads of sweat littering my forehead by the time I reached the check out. No shame! Mission accomplished! A girl’s gotta do what a girl’s gotta do….I’m just glad I meal planned and made my shopping list while we were away. Smart thinkin’, self! πŸ˜‰

There’ll be a bit of this on the menu this week….

And some of this…

And this…

I’m excited for this week’s menu which will include LOTS of veggies! Things need to be lightened up after the holiday.

Anyways, my mother-in-law loves OATMEAL! I would go as far as to say she loves oatmeal as much OR MORE than Kath. Saturday morning we were at my in-law’s and when Susie asked if I wanted oatmeal for breakfast, it sounded so good. I like oatmeal, but I couldn’t have it every morning…no way. I like variety too much for that πŸ™‚

Susie then asked if I wanted her to make me a bowl of her oats — Oats Γ  la Susie! “Yessss! Of course!,” I said!

Oats Γ  la Susie

1/2 cup old-fashioned oats
3/4 cup unsweetened Silk Almond Milk
1 Tbsp wheat germ
1 Tbsp ground flaxseed
1 small apple or 1/2 large apple, cored and diced
cinnamon, to taste
1 tsp brown sugar or sugar substitute (I used brown sugar, she used Sun Crystals)


Core and dice apple, microwave in a bowl for 60 seconds on high. Combine milk and oats, cook on high 1 1/2 – 2 1/2 minutes or until cooked to your desired doneness. Top oats with apples, wheat germ, flaxseed, cinnamon, and sweetener. Enjoy!

While these were the Oats Γ  la Susie of the day, she uses different fruits and variations of this recipe a lot. As long as I’ve been with Mr. Prevention (7+ years!), mama-in-law has loved her oats! πŸ˜€ The flaxseed and wheat germ add additional fiber and omega 3’s…gotta love that! They’re also nutty and add a richness to the oats. Mmmm!

So of course when I was grocery shopping last night, I couldn’t find Unsweetened Silk Almond Milk. I did, however, find SO Delicious Vanilla Coconut Milk. While it’s not 35 calories per cup (it’s 90), it is SO delicious…just as the label stated. It is also made from organic coconuts, and is soy-free, gluten-free, non-dairy, and non-GMO.

The label also boasts that coconut milk contains 65% medium-chain fatty acids (MCFA’s) which has little relevance to the healthy human; it simply means the fat is very readily digested in the body even when malabsorption is present and thus MCFA’s are used in the clinical setting for people with liver and pancreatic diseases. In the healthy adult, MCFA’s are just used for energy very quickly, similar to carbohydrates.

Question: What’s your milk of choice? Cow’s? Soy? Rice? Almond? Coconut? Hemp?

The options are nearly endless!!!

Back to the grind :(,


Filed under breakfast, fish oil/omega-3's, flax, gluten-free, grocery store, hockey, holiday, recipe, reduced-calorie, sugar substitutes, travel, vegan, vegetarian

productive day #2!

Wheeeew! Being productive is getting exhausting! I may have to slow things down a bit today πŸ˜‰

Yesterday morning started off with a strength session (go, self!) and then a quick shower before throwing dinner in the crock pot. I dashed out the door with my hair in a frizzy mess and worked until after 7pm (I didn’t get to break away from the nephrologist until 4pm — I was GROWLING for lunch!). I got in the door at 8pm and the smells of Thanksgiving infused the house. YUM! Mr. Prevention had even followed directions for our brussel’s sprouts. Impressive. The crock pot and I are officially bonding, I would say…another successful crock pot meal πŸ˜€

8 am:

8 pm:

Note: You can’t judge a crock pot recipe by looks alone!! πŸ˜‰

Cranberry Pork Roast from A Year of Slow Cooking and Bean Town Baker

1 (2.5-3 lb) pork tenderloin (I used 2 1/2#), trimmed
1 tsp ground ginger
1/2 tsp dried mustard
1/2 tsp salt
1/4 tsp pepper
2 Tbsp cornstarch
1 cup fresh cranberries
1/2 1/4 cup white sugar + 1/4 cup Splenda granular
1/2 1/4 cup + 2 Tbsp brown sugar
1/3 cup golden raisins
1 3 cloves garlic, chopped
1/3 cup diet cranberry juice made with Splenda
1/2 small lemon, thinly sliced


Use a 4 quart crockpot. In a plastic zipper bag, put dry spices and cornstarch and add meat. Shake to coat. Put contents into your slow cooker.

Add cranberry sauce, or your fresh cranberries and sugar. Put in raisins and garlic. Pour in cranberry juice, and top with lemon slices.

Cover and cook on low for 8 hours (I cooked mine for 12 hours), or high for about 4. The longer you cook the meat, the more tender it will be. Serves 7 (about 5 ounces after being cooked).

Nutrition Information (per serving): 374 calories; 7.8 g. fat; 128 mg. cholesterol; 261 mg. sodium; 28.3 g. carbohydrate; 1.1 g. fiber; 46 g. protein

Result: It was an early Thanksgiving in the Prevention household! What a nice surprise! We loved this dish – it was so tender, and because of the low and slow cooking time with the long duration, the meat shredded with a fork. Mr. Prevention preferred this pork to the Slow Cooked Char Siu Pork I made last week. I liked both, but I definitely appreciate the leanness of the tenderloin cut – very low fat!! If you’re looking for an early T-day treat, look no further…it’s the perfect fall delight!

And Mr. P managed to put the Brussel’s sprouts in the oven…

1 lb Brussel’s sprouts tossed in olive oil, 1/4 cup pecans, salt, and pepper. Roast for 35 minutes at 350Β° F. Sprinkle with 1-2 ounces of Gorgonzola and bake another 3-4 minutes. DELISH!


I emailed lots of fellow RD and bloggers yesterday morning to see who would be interested in collaborating on a RD Q&A. I’ve had an amazing response and I look forward to adding a tab on my blog about becoming an RD, the schooling involved, what internships are like, job outlook for RD’s, career paths for RD’s, and our best advice for those entering the field. I get questions weekly from readers who are interested in nutrition, and I hope that joining forces with other RD’s and bloggers will help those interested! So look for that in a week or so! I’m excited!

Question: What did you want to be when you were a little kid?

I remember wanting to be a professional figure skater…and now I play ice-hockey. My, how things change! πŸ˜‰

Bon voyage to my parental unit who are off to the shores of Puerto Vallarta for the week. I am green with envy! Off to work I go…!

Have a fabulous day!


Filed under blog, blog topic request, crock pot, dietitians, dinner, doctors, exercise, fruits and vegetables, garlic, healthy cooking, hockey, hunger, meat consumption, physical activity, physicians, protein, recipe, sugar substitutes, travel, work

amazing muffins & my strength training plan

Healthy Pumpkin Banana Muffins adapted from

1 3/4 cups whole wheat pastry flour
1/3 cup old fashioned oats
1/4 cup wheat bran
2 tsp baking powder
1 tsp baking soda
1/4 tsp salt
2 tsp cinnamon
1 tsp ground ginger
1/2 tsp nutmeg
1 tsp pumpkin pie spice
1/2 cup sugar
1/2 cup brown sugar
1 1/2 overly ripe bananas, peeled and mashed
1/2 cup unsweetened applesauce
3/4 cup + 2 Tbsp pumpkin puree
2 eggs, lightly beaten
3/4 cup walnut pieces


Preheat oven to 350ΒΊ F and line a muffin tin with liners, or grease individual cups.

Mix flour, oats, bran, baking powder, baking soda, salt, and spices together in a large bowl. Whisk until combined.

In a medium bowl, combine sugars, bananas, applesauce, pumpkin, and eggs. Mix the wet and dry ingredients, just until combined. Fold in walnuts.

Fill muffin cups 3/4ths full. Bake for 25-30 minutes, until a toothpick comes out clean. Yield: 15 large muffins.

Nutrition Information (per muffin): 175 calories; 4.3 g. fat; 29 mg. cholesterol; 241 mg. sodium; 32 g. carbohydrate; 3.5 g. fiber; 16.7 g. sugar; 2.3 g. protein

Result: If I’m being honest, these were the best muffins I’ve made to date…and I’ve made a lot of muffins. I’ve never heard of such a combination…banana and pumpkin, but between my craving for banana-nut something and my plentiful stocks of pumpkin, a Google search produced this match made in heaven. Anyways, the muffins were big, moist, nutritious & delicious. THE Perfect Muffin? I’m going with a yea! Edit: Mr. P walked in the door yesterday and said, “Those muffins were awesome…what kind were they?!” πŸ˜€


If you tuned in over the weekend, I confessed to NOT lifting weights or doing any form of strength training. Shame on me!! It shows, trust me! My once toned and athletic arms are looking more like a winged bat these days. Not okay!

We are lucky enough to have a home gym in our basement. Nothing fancy, but a treadmill in front of a TV hooked up with a DVR is a pretty beautiful thing. We’ve had our treadmill for nearly a year and I can honestly say that both of us use it several times a week, year-round. We also have a yoga mat, stability ball, Gym-in-a-Bag, hand weights (5# and 8#) and as of today, a mini stability ball and a 6# medicine ball. I. Am. Ready!

What helps keep me motivated with running is recording my workouts. That way, I can see progress…and lack thereof.

Last week there were a lot of “sick :(” notes on the days of the week I didn’t exercise. Typically, days read “hockey” or “X miles”, so I can easily track when and what I did. Obviously that’s working just great for cardio, but for weights I needed a new plan of action.

Enter printer paper, 15 minutes, and some markers:

Lower and upped body lifting routines. I’ll share the details tomorrow, but my GOAL is:

Lift upper body 1 day/week
Lift lower body 1 day/week
Upper & lower body 1 day/week

I reserve the right to change this up πŸ˜‰ But this is what I’m going to attempt for the next few weeks and then reassess. Wish me luck (ugh!!)!

Questions: What keeps you motivated when it comes to exercise? And, what’s YOUR favorite muffin variety?

Have a super week!


Filed under breakfast, challenge, exercise, hockey, physical activity, recipe, running, Uncategorized

Pumpkin Butter & Pumpkin Spiced Lattes

Such a fun weekend! I can’t believe tomorrow is back to the grind already. 😦 Between 2:30am nights out and a late hockey game tonight, I am definitely going to be starting the work week in sleep deprivation mode…totally worth it πŸ˜‰

Last week I made Gina’s pumpkin butter. I’ve been wanting to make pumpkin butter (best oatmeal mix-in ever, by the way), but the sugar content of most recipes scared me a way. Gina must have read my mind because a lower sugar recipe of hers popped into my inbox last week. Mucho gracias!

Pumpkin Butter from Gina’s Weight Watchers Recipes

3 1/2 cups pumpkin puree, or 1 (29 ounce) can
2 tsp vanilla extract
3/4 cup apple cider or juice
1 cup packed brown sugar
2-3 cinnamon sticks
1-2 tsp pumpkin pie spice (to taste)


Combine pureed pumpkin, vanilla, apple juice, spices, cinnamon sticks and sugar in a large saucepan; stir well. Bring mixture to a boil. Reduce heat, and simmer for 30 – 40 minutes or until thickened. Stir frequently. Adjust spices to your taste. Serves 14 (about 1/4 cup each)

Nutrition Information (per serving): 88 calories; 0.3 g. fat; 27.3 g. carbohydrate; 2.5 g. fiber; 1.0 g. protein

Result: Very good! Not the BEST pumpkin butter ever, but that’s because there’s less sugar than pumpkin unlike many recipes πŸ˜‰ It is very easy to make and goes great in oatmeal, on toast, and in lattes (keep reading!).

And a creative way to use pumpkin butter…

Pumpkin Spiced Latte adapted from Gina’s Weight Watchers Recipe

1 1/2 cups fat free milk
2 tbsp pumpkin butter (recipe above)2 tsp vanilla extract
1/2 tsp pumpkin pie spice
2 tsp sugar
1/4 cup of espresso or 1/2 cup strong brewed coffee
fat free whipped topping
pumpkin pie spice for topping


In a small pan combine milk, pumpkin butter, coffee, pumpkin pie spice and sugar and cook on medium heat, stirring, until boiling. Remove from heat, stir in vanilla. Using an immersion blender, Blend until smooth with a wire whisk. Pour into 2 mugs and top with pumpkin pie spice, if desired. Serves 2 (8 ounces each)

Nutrition Information (per serving): 98 calories; 0 g. fat; 4 mg. cholesterol; 92 mg. sodium; 19.5 g. carbohydrate; 18.5 g. sugar; 6 g. protein

Result: Delicious! These lattes do not need the whipped topping! If you order a 8 ounce Starbucks Pumpkin Spiced Latte made with non-fat milk and no whipped topping, it runs 130 calories. Making the homemade version is therefore healthier and lighter on the pocket book!

Question: What’s your coffee order from Starbucks?

Hope it’s as gorgeous there as it is here…86 and sunny!! πŸ˜€



Filed under coffee, friends, hockey, recipe, reduced-calorie

An Illini loss & mushroom bolognese.

Monday mornings are always tough, but they’re even worse when 1) you spend ALL of Sunday in the car (…and miss your hockey game because you get stuck in 2 hours of bumper-to-bumper traffic in Indianapolis 😦 ) and 2) when your puppy has to go in for surgery. Send thoughts and prayers Lily’s way as today is her eye surgery. Thank you in advance to all the Lily lovers out there…trust me when I say she loves you back! Lots! …with kissies, too!

The weekend was a blast, despite the Illini’s fall to #2 Ohio State. At least we gave them a run for their money.

I took a few pictures with my digi cam. My laptop and DSLR were left at home so I was completely unplugged (other than the 15 minutes I spent meal planning at my in-laws). Mr. Prevention said on the way home, “I can’t believe you went without your laptop all weekend…and your camera.” Seriously. My laptop and I are like one in the same…and once in awhile, it’s nice to unplug and limit technologies.

Campus was in the spirit…

We were in row 2 so we got a close-up of Bruce Weber (Illini Head Basketball Coach) and the team

And a close-up of Brutus…

Proof that we were in it to win it!

And we caught an Illini hockey game, too πŸ˜€ We won 5-4.

It was an awesome weekend πŸ™‚

As soon as we got home, we unloaded the car and I went straight to the grocery store to get ready for the week. My sanity is meal planning, and out of town for the weekend or not, I have to go into Monday prepared for the week. Starting with a yummy Sunday dinner.

Mushroom Bolognese from Cooking Light

1/2 ounce dried porcini mushrooms
1 cup boiling water
1 Tbsp olive oil
2 1/2 cups chopped onion
3/4 tsp kosher salt, divided
1/2 tsp freshly ground black pepper, divided
1/2 pound ground pork
8 cups finely chopped cremini mushrooms (about 1 1/2 pounds)
1 Tbsp minced garlic
2 Tbsp tomato paste
1/2 cup white wine (I used Chardonnay)
1Β  (14-ounce) can whole peeled tomatoes, undrained
1/4 cup whole milk (I used half-and-half because I had it on hand)
10 ounce uncooked whole-wheat spaghetti tubes
1Β  Tbsp kosher salt
1 1/2 ounces Parmigiano-Reggiano cheese, grated
1/4 cup chopped fresh parsley


Combine porcini and boiling water in a bowl; cover and let stand 20 minutes or until soft. Drain porcini in a colander lined with a paper towel over a bowl, reserving liquid. Rinse and chop porcini.

Heat olive oil in a Dutch oven over medium-high heat. Add onion, 1/2 teaspoon salt, 1/4 teaspoon pepper, and pork; cook 10 minutes or until pork is browned, stirring to crumble pork. Add cremini mushrooms, garlic, remaining 1/4 teaspoon salt, and remaining 1/4 teaspoon pepper; cook 15 minutes or until liquid almost evaporates, stirring occasionally. Add porcini; cook 1 minute. Add tomato paste; cook 2 minutes, stirring constantly. Add reserved porcini liquid and wine; cook 1 minute, scraping pan to loosen browned bits. Add tomatoes; bring to a boil. Reduce heat; simmer 30 minutes, stirring occasionally and breaking up tomatoes as necessary. Stir in milk; cook 2 minutes.

Cook pasta according to package directions, adding 1 tablespoon salt to cooking water. Drain. Toss pasta with sauce; top with cheese and parsley. Serves 6.

Nutrition Information (per serving): 344 calories; 8.6 g. fat (2.9 g. saturated); 34 mg. cholesterol; 544 mg. sodium; 49.6 g. carbohydrate; 9.6 g. fiber; 22.1 g. protein

Result: If you love mushrooms, you will fall in love with this bolognese. The wine and mushrooms compliment each other so beautifully. You get the sweetness of the wine first, and then the savory, hearty, rich flavor of the mushrooms. I don’t recommend skimping on the mushrooms and using something other than cremini…they are meatier than button mushrooms and hold together through the cooking process. Yum, yum, yum…and the same review came from Mr. P πŸ˜€ Nutritionally speaking, also a home run. The dish is loaded with veggies and fiber, low in saturated fat, moderate carbohydrate, and a good source of protein. A winner all around!

Despite the recipe calling for white wine, a dry red wine pairs beautifully with the dish!

Question: Mushrooms — love’em or hate’em? And just for fun…what’s your favorite sport to watch?

Be well,


Filed under Cooking Light, dinner, dog, fiber, fruits and vegetables, grocery store, healthy cooking, hockey, pets, recipe, travel, wine