Category Archives: running

Epic breakfast…for dinner

Just for fun, here are just a FEW questions my students have asked in our first 2 classes:

  • How often should you have a bowel movement?
  • Is high-fructose corn syrup really worse than sugar?
  • Is stevia safe?
  • Why does the Atkins diet help people lose weight?
  • How many calories do I need to gain weight?
  • Do carbohydrates make you fat?
  • Why does the government subsidize corn  if the MyPyramid is aiming to reduce high-fructose corn syrup consumption?

Do I have some smart, inquisitive pupils or what? I guess I should now mention that the first 2 chapters we’ve gone over have nothing to do with any of those questions (and those were just a FEW), but the class discussion is priceless. And some of the false information floating around out there is just plain’ol SCARY!

So while teaching is going well, a 6pm start time has caused dinners to be very…rushed. And that is quite the understatement.

Let me preface this next part by saying that I am notoriously late, always. Not a lot, but a little. And when you’re the teacher, that just doesn’t fly. So I’m really trying to be ON TIME…if only to class.

Monday night I shoveled down a bowl of cereal and a banana before jetting off to class. Last night, I made an epic breakfast for dinner that I had to eat in, literally, 2 minutes. Of course, had I not taken the time to photograph this lovely meal, I would’ve had 4 minutes or so, but I had to do this French toast justice. Because I very well know that pretty pictures make you more likely to believe my rave reviews…riiiight?

Lightened Up Crème Brûlée French Toast from Skinny Taste

1 cup unpacked brown sugar
1/4 cup water
cooking spray
10 oz Challah bread, sliced 1 inch thick
2 large eggs
1 cup egg substitute
1-1/2 cups 1% milk
1 1/2 tsp vanilla extract
1 tsp Meyers rum (optional) – I omitted
1/4 tsp salt
1 tsp powdered sugar
1 tsp cinnamon

Directions:

In a small heavy saucepan melt brown sugar and water over moderate-low heat, stirring, until smooth and melted, about 1 minute, then pour into a 13 x 9-inch baking dish coated with cooking spray.

Arrange bread slices in one layer in baking dish, squeezing them slightly to fit.

In a large bowl whisk together eggs, egg substitute, milk, vanilla, rum, 1/2 tsp cinnamon, and salt until combined well and pour evenly over bread. Cover and refrigerate at least 8 hours or overnight.

Preheat oven to 350° F and bring bread to room temperature. Bake uncovered, in middle of oven until puffed and edges are pale golden, 40 to 50 minutes. Top with cinnamon and powdered sugar. Serves 6.

Nutrition Information (per serving): 342 calories; 4.5 g. fat; 84 mg. cholesterol; 378 mg. sodium; 64.6 g. carbohydrate; 1 g. fiber; 12.2 g. protein

Result: YUM-O! When I saw Renee rave about this recipe on her blog, I knew I had to try it. As if the title of the recipe wasn’t tempting enough. I made this in the morning and we had it for supper, but you could just as easily, and more traditionally, make it at night to serve the following morning. Super simple, absolutely delicious!

I want to continue making nutritious meals on Monday and Wednesday nights, but I think 1) I need to utilize the crock pot on these nights (or eat leftovers), and 2) I may need to go lighter on lunch and have a small, early dinner (4:30ish) before class and a snack afterward. I did the later last night — one piece of French toast before class and a fresh strawberry and banana smoothie for afterward. It worked well. 🙂

I am looking forward to a long workout and another healthy, homemade meal tonight. Lily is going to daycare so that after work I can get in a long run not feel guilty about it. Plus, she could use the exercise, too! 😉

Question: What’s your favorite quick and easy meal? Or a meal that can be prepped ahead of time?

P.S. Last chance to enter the LARABAR Giveaway! It ends TONIGHT!

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Filed under Atkins, breakfast, carbohydrates, crock pot, dinner, dog, exercise, fruits and vegetables, Gina's WW Recipes, Giveaway, high-fructose corn syrup, pets, physical activity, recipe, running, snack, teaching, vegetarian

Savory Leek Bread Pudding

Thank you for all the Christmas wishes! I do hope everyone had a blessed, safe, and healthy holiday!

My day after Christmas started with a delicious breakfast and a 5 1/2 mile run/walk on the treadmill — I warmed up walking 1/4 mile, ran 3, walked 1/4 mile, ran 1 1/2, and cooled down walking 1/2 mile. Felt good!

We are off to do some gift returns, but I wanted to post a recipe we tried the week before Christmas. It’s on the lighter side and very good!

Savory Leek Bread Pudding adapted from “Ad Hoc At Home” and Eats Well with Others

3-4 cups leeks (about 3), cut 1/2-inch thick, white and light green parts only
Kosher salt, to taste
1 Tbsp unsalted butter
freshly ground black pepper
12 cups (about a 1lb 8 ounce loaf) multi-grain bread
1 Tbsp finely chopped chives
1/2 tsp dried thyme or 1 tsp fresh chive leaves
3 large eggs
6 cups almond skim cow’s milk
freshly grated nutmeg
1 cup shredded Emmenthaler or 10 ounces (~10 slices) reduced-fat Swiss cheese

Directions:

Place a medium saute pan over medium-high heat.  Drain excess water from leeks and add to pan.  Season with salt and saute until leeks begin to soften, about five minutes.  Reduce heat to medium low. Stir in butter.  Cover and cook, stirring occasionally, until leeks are very soft, about 30 minutes.  Adjust salt and pepper to taste.

Preheat oven to 350.  While leeks are cooking, spread bread cubes on a baking sheet and bake until dry and pale gold, about 20-30 minutes, turning pan about halfway through.  Transfer to a LARGE bowl, leaving the oven on.

Add leeks, chives, and thyme to the bowl with the bread and mix well.  In another large bowl, lightly whisk the eggs, milk, salt and pepper to taste, and a pinch of nutmeg.

Sprinkle 1/4 cup cheese in the bottom of a 9×13-inch baking pan.  Top with half of the bread cube mixture.  Sprinkle with another 1/4 cup cheese.  Top with remaining bread. Sprinkle with another 1/4 cup cheese.  Pour in enough milk mixture to cover bread and gently press on bread so that it gets soaked with the milk.  Let rest for 15 minutes.

Add remaining milk mixture, letting some bread cubes protrude.  Sprinkle with salt and remaining cheese.  Bake until pudding is set and top is brown and bubbling, about 1 1/2 hours.  Serve hot. Yield: 12 servings.

Nutrition Information (per serving, about 1 1/3 cups): 201 calories; 2.9 g. fat; 65 mg. cholesterol; 330 mg. sodium; 27.6 g. carbohydrate; 1.8 g. fiber; 9.4 g. sugar; 15 g. protein

Result: This was so tasty! I love bread pudding! My only caution with this recipe is that it makes a TON and it does not reheat well in the microwave. It reheated fine in the oven, but the microwave was no good — it just turned soggy and ick. So make this for a crowd, or cut the recipe in 1/2 or 1/4th. Enjoy!

Question: Do you prefer a savory or sweet bread pudding? And more importantly, did Santa bring you anything good this year? 😉

Happy holidays,

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Filed under carbohydrates, dinner, exercise, herbs, holiday, recipe, running, Uncategorized, vegetarian

Winter Extremes & Lemon Coconut Snowball Cookies

TGIF!! 😀

Smart cookies! By legal definition, chocolate must contain 35% cocoa solids to be considered chocolate!

I am in this all-or-nothing phase with exercise lately, and it’s not good. After my killer workout on Tuesday, I took Wednesday off…for no good reason. And last night I worked out — 2 mile run + 25 minutes on the elliptical. And to break the cycle, I commit to workout today after work. PROMISE. There, done…no weaseling your way out now, self!

And as Lily and I were walking last night, I realized she is all-or-nothing, too. She is a chick of extremes.

Kissies: Here’s 576 slobbery ones! Or, I’m soooo not in the mood…buzz off, mom.
Weather: 100° and sunny –> sunbathing…9° –> long walk, please!
Vet bills: Always 3 digits, often times 4.
Alertness: Snoring like a grizzly bear, or awake and tearing through the house like a tornado.
Appetite: Down in 1, or on a hunger strike.

Crazy gal. Unfortunately for me, she’s all about the long walks with this frigid winter wonderland. She expects it. I walk in after work, and she meets me at the back door shaking her whole body in excitement. Off we went. Wool coat, scarf, mittens, and boots weren’t enough to keep my feet dry, thighs from getting the early stages of frost bite, and nose from running (thank you, neighbors who shovel!). She loved it, my little snow bunny. I, on the other hand, wanted to cry and crawl into bed with a hot mug of tea the second we walked in the door. Putting on shorts and hopping on the treadmill was literally the last thing I wanted to do...but I did.

After that ordeal, Mr. Prevention walked in the door and informed me he was ordering pizza for dinner. He then asked if I was planning to make something. Thoughtful, huh? The man and his pizza. I was planning Savory Leek Bread Pudding and leftover Spicy Black Bean Soup, but making dinner for 1 is just not worth it. Leftover Spicy Black Bean Soup it was. Mmmm 🙂

So, no savory delicious bread pudding recipe to share, but I’m not done with Christmas cookie recipes yet! 😉

Lemon Coconut Snowball Cookies seen on My Kitchen Adventures, adapted from Two Peas and Their Pod

For Butter Cookie Dough:
2 1/2 cups unbleached all-purpose flour
Zest of one lemon
3/4 cup of granulated sugar, which has been pulsed in the food processor for about 20 seconds
1/4 tsp. salt
16 Tbsp. unsalted butter ( 2 sticks ), cut into 16 1/2 inch pieces at cool room temperature
2 tsp. vanilla extract
2 Tbsp. (1 oz) light cream cheese, at room temperature

For Frosting:
1 Tbsp. (1/2 oz) light cream cheese, at room temperature
approx. 1 Tbsp. fresh squeezed lemon juice
1 1/2 cups confectioners sugar
1 1/2 cups sweetened shredded coconut, pulsed in food processor until finely chopped

Directions:

For the cookies:   Preheat oven to 375° F.  In bowl of stand mixer fitted with paddle beater, mix flour, zest, sugar, and salt on low speed until combined.  With mixer running on low, drop in the butter one piece at a time slowly; and continue to mix until the mixtures looks slightly wet and crumbly. Add vanilla and cream cheese and mix on low until dough just comes together. Bake until lightly browned, about 12 minutes.  Remove to wire rack and allow to cool to room temperature.

For the frosting:  In the same bowl you mixed the cookies in, with the paddle attachment mix the cream cheese and the lemon juice on low until incorporated.  Add in the confectioners sugar and mix on low until a nice thick glaze like frosting appears.

Dip tops of cookies into frosting, or use a knife to spread the top, then dip the cookies into the coconut.  Allow the cookies to sit and allow the frosting to set.  About 20 minutes. Yield: 3 1/2 dozen cookies.

Nutrition Information (per cookie): 107 calories; 5.3 g. fat; 1 mg. cholesterol; 28 mg. sodium; 14.2 g. carbohydrate; 0.2 g. fiber; 8.7 g. sugar; 1 g. protein

Result: These were really good! I don’t know that they scream “Christmas Coookie!” to me, but they’re a great change of pace and a great option for those that don’t (GASP!) like chocolate. The lemon flavor is excellent and the dough is unreal…it’s like silk! Gorgeous dough! Be careful with the cook time, however. The cookies will not look done, but they will quickly burn on the bottom, so beware! You were warned 🙂 Enjoy!

Question: What was one thing on your holiday wish list?

I asked for a lot of kitchen stuff: a dutch oven, a donut pan, a cast iron skillet, pastry brushes, and silicon spatulas. I also asked for an elliptical (which I got! :-D) and books by Chelsea Handler. I was very specific with Santa this year, and that’s a first! 😉 Really, it’s a first!

TGIF,

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Filed under dessert, dinner, dog, exercise, holiday, pets, physical activity, pizza, recipe, running

Gluten-Free Cheesy Meatloaf Balls

Mr. Prevention and I were both home from work by 4:45 yesterday afternoon…that’s nearly unheard of. Unfortunately, it was pouring rain so outdoor exercise and dog walking were not in the picture and we settled on indoor workouts. Mr. Prevention hopped on the treadmill while I prepared dinner and then I hopped on while supper cooked. Teamwork! Kinda.

I saw this recipe on Katie’s blog and it looks SO good! When I told Mr. P what I was making he did a double-take. I’m not a meatball lover, nor is he. My suspicion of his distaste for my dinner selection was confirmed when he requested ONE meatball on his plate. Now is a good time to mention Mr. P eats one of nothing…it’s more like double digits of all things edible. The man can eat.

Needless to say, one meatball turned into 4 or 5. “These are good,” he said. With an added, “This is something I would’ve never touched 10 years ago, but I like it now.”

You’d think I fed the man slop with his apprehension at times. Victory for the home team.

Gluten-Free Cheesy Meatloaf Balls slightly adapted from Healthy Heddleston

Ingredients for balls:
1 lb ground turkey
1 cup crushed gluten free crispy rice cereal
1/2 cup Parmesan cheese, shredded
1 egg
1/4 cup ketchup
1 cup 2% shredded mozzarella cheese
1 tsp garlic salt
1 tsp fresh parsley, chopped
2 tsp dried onion
dash of pepper

Ingredients for glaze:
3/8 1/3 cup ketchup
1/4 cup brown sugar
1/4 cup BBQ sauce

Directions:

Preheat oven to 375° F.

Combine all of the ingredients for balls. Roll mixtures into mini meatloaf balls (about 15).

Combine all ingredients for the glaze. Gentle apply glaze to each meatloaf ball with a pasty brush. Bake for approximately 30 minutes or until cooked thoroughly. Yield: 15 meatloaf balls with glaze (about 5 servings; 3 meatloaf balls each).

Nutrition Information (per serving, 3 balls): 325 calories; 9 g. fat; 121 mg. cholesterol; 1010 mg. sodium; 29.4 g. carbohydrate; 0 g. fiber; 33.8 g. protein

Result: Delicious! The cheese and sweet BBQ glaze was a unique combination. The ingredients were easy to combine and quick to throw together. A great, tasty meal even us meatball non-lovers loved! I served the meatloaf balls with a homemade Caesar salad and garlic-roasted tri-colored potatoes 🙂

Question: What’s something you wouldn’t touch as a kid or earlier in life and have come to enjoy?

My most recent discovery was anchovy paste. I would’ve never touched that stuff with a 10-foot pole before making my own Caesar dressing!!!

Be well,

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Filed under condiments, exercise, healthy cooking, physical activity, recipe, running

iPod, play that workout!

It was 70° and sunny yesterday afternoon when our clinic secretary pulled me into her office to let me know I was over on my hours for the week. I’m salaried, so it’s not like it much mattered, but I appreciated the heads up. I was up and outta there by 2pm! 😀 On my drive home, I decided that I would take advantage of the Indian summer by taking Lily to the dog park and running outside. The treadmill has been seeing far too much action lately.

Not quite feeling the workout, I took Lily to the dog park first. She’s always excited to ride in the car, hanging her head out the back windows. I laugh looking in my side mirrors, watching her chubby cheeks flap in the wind.

We were at a stop light…photographing while driving is undoubtedly more dangerous than make-up application, reading, and whatever other bizarre multi-tasking people accomplish while behind the wheel

So the dog park was fun and done, and that left my run.

I didn’t wanna do it…

Enter: 10 minute rule.

I threw on my Asics and headed for the door, iPod in hand, Garmin on my wrist. If after 10 minutes you want to stop, fine. Weenie. I start my iPod and the first song started playing: I Gotta Feeling, Black Eyed Peas. Run, run…all 4 minutes and 7 seconds of the song. And then I really didn’t want to run any more. Sorry for ya, lazy. 5 minutes and 53 seconds to go!

😦

Next song: Jai Ho from the Slumdog Millionaire soundtrack (). Sweet. Run, run…all 3 minutes and 46 seconds. Not quite to 10 minutes yet. Dang. Next up: Time of Your Life, Green Day. Not motivating…next song. Bad Romance, Lady Gaga. 4 minutes and 46 seconds. Finish this song and then you can stop, Nicole. I mean, weenie. WEENIE!!!!!!

I stopped.

…And then I felt guilty. I was going to give into the 10 minute rule for no reason other than it wasn’t an effortless run. I re-assessed the situation. Okay, self…jog during “fast” songs and walk during “slow” songs. The iPod shuffle will determine your workout, just do it….all 4 miles you had planned.

And so my workout was determined by my iPod’s song shuffle. Note to self: download some Beethoven and Vivaldi ASAP. Nice and sloowwww.

12:09/mile (the pace was ’cause I was standing in my kitchen 🙂 )

Unimpressive, but accomplished. (Barely.)

Luckily for me (and Mr. Prevention), dinner was successful.

Sage Risotto with Fresh Mozzarella and Prosciutto from Cooking Light

2 (14-ounce) cans fat-free, less-sodium chicken broth
1 Tbsp butter
1  cup finely chopped leek
2  garlic cloves, minced
1 1/4 cups Arborio rice
1/4 tsp salt
1/2 cup dry white wine
1 1/2  to 2 Tbsp finely chopped fresh sage
1  cup (4 ounces) finely chopped fresh mozzarella cheese
2 ounces prosciutto, chopped (about 1/3 cup)
1/4 tsp freshly ground black pepper
Sage sprigs (optional)

Directions:

Preheat oven to 350° F. Line a baking sheet with tin foil and spray with non-stick spray. Arrange prosciutto in a single layer and bake for 20-30 minutes or until crispy (some cuts are thicker than others, just be sure it doesn’t burn!)

Bring broth to a simmer in a medium saucepan (do not boil). Keep warm over low heat.

Melt butter in a medium sauté pan over medium heat. Add leek and garlic; cook for 3 minutes, stirring frequently. Add rice and 1/4 teaspoon salt; cook 1 minute, stirring constantly. Stir in wine; cook 2 minutes or until liquid is nearly absorbed, stirring constantly. Add broth, 1/2 cup at a time, stirring frequently until each portion of broth is absorbed before adding the next (about 20 minutes total). Stir in chopped sage, and cook for 2 minutes. Remove from heat; stir in mozzarella. Spoon 1 cup risotto into each of 4 bowls; top each serving with about 1 1/2 tablespoons crumbled prosciutto. Sprinkle with black pepper. Garnish with sage sprigs, if desired.

Nutrition Information (for 1/4th of recipe, about ~1 1/4 cup): 443 calories; 12.3 g. fat (7 g. saturated, 3 g. polyunsaturated, 1 g. monounsaturated); 43 mg. cholesterol; 863 mg. sodium; 60 g. carbohydrate; 1.4 g. fiber; 18.8 g. protein

Result: Mr. Prevention was a huge fan of this risotto! We agreed, there is nothing “light” tasting about this recipe…the mozzarella melts to perfection creating those long, luscious strings of cheesy yumminess when you plate the risotto. The only change I made was crisping the prosciutto. The portion size is filling and very satisfying. You gotta love feeling like you’re cheating even when you’re on your best behavior 😉

Question: What multi-tasking are you guilty of while driving? And any great motivational tricks to get through the tough workouts?

If you don’t like me on Facebook, wouldja couldja? 😉

TGIF!

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Filed under carbohydrates, Cooking Light, dinner, dog, exercise, fruits and vegetables, garlic, healthy cooking, herbs, pets, physical activity, recipe, running, vegetarian, wine, work

chicken noodle soup…extra goodies, please :)

TGIF!

I am “off” today, doing work for my business, working on the RD Q&A for the blog, running…and getting my hair done 😀 Unfortunately, there will be some tidying of the house and laundry in there, too. I love to cook (obviously), but I’m not so keen on other domestic duties like vacuuming, mopping, scrubbing anything, laundry, dishes…and the list goes on and on and on and on…

And I do believe I am married to the only man that would rather I rid of all dust, dirt, and grime rather than put a good meal on the table each night. Mr. Prevention, I think those priorities need some readjusting! Just saying…

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In light of the chilly weather here in Ohio I was craving my ultimate comfort food: chicken noodle soup! I love the stuff, but it always leaves me wanting more noodles, chicken, celery, and carrots…you know, the GOODIES!

Chicken Noodle Soup à la Prevention RD

8 cups low-sodium chicken broth
4 whole carrots, peeled and copped
3 large celery stalks, chopped
2 cups egg noodles, dry
12 ounces boneless skinless chicken breast, cooked and diced
1/4 tsp salt
1/2 tsp pepper

Directions:

Cook chicken by boiling in water, grilling, or baking.

In a large pot, simmer broth. Add carrots and celery. Simmer for 5-6 minutes.

Add noodles, chicken, salt, and pepper. Simmer until noodles are cooked. Cool slightly and serve. Yield: 6 servings (about 1 2/3 cups each)

Nutrition Information (per serving): 150 calories; 1.3 g. fat; 47 mg. cholesterol; 244 mg. sodium; 15.3 g. carbohydrate; 2.2 g. fiber; 17.2 g. protein

Result: Campbell’s can’t hold a candle to this jazzed up chicken noodle soup recipe. Not only is this soup delicious, comforting, and nutritious…but it’s so easy!! This is a 20-minute meal…even less if the chicken is cooked ahead of time. This recipe is also low in sodium unlike most soups. It is also very low in fat and contains a substantial amount of protein and is thus very filling, especially for a mere 150 calories! Enjoy! 😀

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Trivia Question: Italy leads the world in pasta consumption with 61.7 pounds eaten per person per year. What country is second?

If someone knows or guesses this answer, I will be SUPER impressed!

Be sure to stop by next week! Mr. Prevention’s 5 Hour Energy post will be coming, as will the RD Q&A -and- I will post answers to the questions you all sent for a Q&A. Busy, busy fun!

Have a SUPER weekend,


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Filed under exercise, Italy, recipe, running, sodium

herbs & spices for flavor and health

‘Morning!

I love this time of year, (even if Ohio may be seeing its first snow fall towards the end of this week…ugh) NCAA basketball and football seasons overlap. Basketball games during the week and football on the weekends makes me a happy camper! 😀 Anyone else??

I found an interesting article yesterday on herbs and spices and I wanted to share a few tidbits. The article was written by a Registered Dietitian and discussed dried vs. fresh herbs, and the overall health benefits of herbs and spices.

First things first, herbs and spices are essential in the health-conscious kitchen. Herbs and spices come with powerful flavor and with negligible calories, fat, or sodium. Rather than adding salt, the use of herbs and spices can flavor cooking and baking for a most delicious result. The article notes that herbs and spices should be used within 6 months for the most nutritional benefit. Dried herbs and spices lose nutritional value if they lose color or scent, so it’s best to only buy what you need. Store your herbs and spices in a cool, dark, dry place to keep them fresher longer. And remember, dried herbs can always be substituted for fresh in a 1-to-3 ratio.

The Stars:

Rosemary: antioxidant, anti-cancer and helps cholesterol
Cinnamon: the most potent anti-oxidant spice, can reduce blood sugar, is anti-inflammatory, can reduce symptoms of nausea and stomach ulcers
Thyme: antioxidant, anti-bacterial, contains omega 3’s
Curry powder: Reduces joint inflammation, may help prevent heart disease, cancer, and Alzheimer’s
Ginger: Anti-inflammatory, helps circulation, used to tread digestion, nausea, vomiting and diarrhea, menstrual symptoms, headaches, and flu-like symptoms

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On that note…a delicious recipe with curry powder!

Coconut Curry Butternut Squash Soup from Gina’s Weight Watcher Recipes

1 tsp olive oil
1/2 tsp roasted cumin
1 1/2 tsp garam masala
2 tsp madras curry powder
1/2 medium onion, minced
2 cloves garlic, minced
16 oz (about 2 cups) chopped peeled butternut squash
1 cup light coconut milk
3 cups fat free vegetable or chicken broth
salt and fresh pepper to taste (1/4 tsp salt + pepper)
chopped fresh cilantro (optional)

Directions:

Add oil to a medium soup pot, on medium heat. When oil is hot add onion, garlic and sauté. Add roasted cumin, masala and madras curry powder and mix well cooking another minute. Add broth, light coconut milk, butternut squash and cook covered until squash is soft, 12-15 minutes. Remove cover and using an immersion blender, puree soup until smooth (or puree in a blender). Season with salt and fresh pepper and serve with fresh cilantro. Serves 3.

Nutrition Information (per serving): 158 calories; 6.7 g. fat;  0 mg. cholesterol; 374 mg. sodium; 22.3 g. carbohydrate; 4.3 g. fiber; 2.3 g. protein

Result: This was amazing! The flavors are outstanding – sweet, spicy, and a party in your mouth. When I heated up the leftovers in the break room at work, people thought it was a dessert. This soup is excellent, not sure what more to say other than it’s healthy, too!

I have a 3 mile run planned before work…off I go! 😀

Trivia Question: What is the #1 most requested pizza topping in the US?

I am planning a Q&A for next week. Send your questions (nutrition-related or otherwise) to me at PreventionRD@gmail.com!

Be well,

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Filed under antioxidants, blog topic request, blood glucose, cancer, cholesterol, chronic disease, complimentary and alternative nutrition, diabetes, diet, dinner, exercise, fish oil/omega-3's, fruits and vegetables, garlic, healthy cooking, heart health, herbs, pizza, recipe, running, sodium, Uncategorized, vegan, vegetarian