Category Archives: salad

Spaghetti Squash Shrimp Alfredo

Happy Saturday! I am still in my PJ’s, just as I had wished! I don’t know that I’ll make it until 6pm or later – I want to get in some lesson planning and a good workout before the day is done πŸ˜‰

This meal started out in a humorous way.

Mr P: What’s for dinner?
Me: Spaghetti squash alfredo.
Mr. P: What is spaghetti squash?
Me: Spaghetti squash is spaghetti squash.
Mr. P: Well what is it then, spaghetti or squash?
Me: Both! Squash that looks like spaghetti.
Mr. P: Okay, whatever.

Clearly even those who are married to dietitians are not always well-versed on the varieties of fruits and vegetables out there. And it’s not like I haven’t made spaghetti squash before…Mr. P just probably took a pass at the dinner table! His loss!

Spaghetti Squash Shrimp Alfredo adapted from Healthy Food for Living

1 small large spaghetti squash
1/2 2 Tbsp 50/50 Smart Balance Butter Blend
1 4 small shallots, minced
1 4 large cloves garlic, minced
1/2 2 Tbsp flour
1/2 2 cups milk (I used organic 1%)
1 4 oz (2 Tbsp 1/2 cup) neufchatel 1/3-less-fat cream cheese
2 Tbsp 1/2 cup freshly grated Parmesan cheese
1 lb shrimp, peeled and deveined
Kosher salt and freshly ground black pepper, to taste


Preheat oven to 400Β° F. Slice squash in half length-wise. Scrape out seeds and place cut-side down in a 9×13 pan lined with tin foil that has been sprayed with non-stick cooking spray. Cook 1 hour.Β  Once cooked, use a fork to pull the stringy, spaghetti-like squash from the skin. Place into a large bowl and cover with foil to keep warm.

In a small saucepan, melt the butter over medium heat. Add the shallots and saute until soft, about 2 minutes. Add in the garlic and saute for 30 seconds, until fragrant. Add in the flour and whisk it into the butter for 30 seconds, or until the mixture is well-combined and foamy.

Pour in the milk, whisking constantly until the mixture thickens, about 1-2 minutes. Add shrimp and cook until pink and cooked through. Remove pan from the heat and whisk in the neufchatel and Parmesan cheeses until the sauce is thick and smooth. Season to taste with salt and pepper. Top spaghetti squash with alfredo sauce. Yield: 4 servings (approx. 1 1/2 cups spaghetti squash with 4 ounces shrimp and 3/4 cup sauce).

Nutrition Information (per serving): 409 calories; 20.3 g. fat; 213 mg. cholesterol; 720 mg. sodium; 30 g. carbohydrate; 3.3 g. fiber; 32.3 g. protein

Result: I really liked this! Even if you’re not into spaghetti squash, the sauce is well worth making for a traditional pasta. Mr. Prevention said it was very light, and liked the sauce and shrimp — he’s not spaghetti squash’s #1 fan. Be sure to add a bit of salt and pepper to the sauce — it really does need it. Enjoy a lighter shrimp alfredo!

Question: Have you ever had spaghetti squash? Do you like it?

Happy weekend, folks! Off to the coffee shop to lesson plan!



Filed under butter, carb-controlled, coffee, dinner, fiber, fruits and vegetables, garlic, guilt-free, healthy cooking, recipe, reduced-calorie, salad, teaching, Uncategorized

Indian Summer lunch

It was absolutely STUNNING out yesterday, and I was stuck running errands, cleaning, and perfecting the ultimate protein waffle that is in compliance with renal restrictions. I decided to do a protein waffle taste test for my patients next week and figured I would just sub applesauce for the banana (too high in potassium) and all-purpose flour for the whole wheat (too high in phosphorus) in this Perfect Protein Pancake/Waffle recipe that I know and love. However, that didn’t go over so well…the batter stuck to one of either side of my waffle iron and just kinda crumbled apart. I tried another recipe that contained 3 eggs and just 1/4 cup flour — it ended up like a waffle-scramble. Ew. I’ll share what I came up with soon…I still may make a few tweaks. As tedious as this recipe adaptation has been I’m glad I decided to do it. Not only can I more closely relate to the frustrations of my patient’s diet restrictions, but they desperately need help finding creative ways to get in 80-100+ grams of protein a day. My little old ladies can only eat so much meat!!

Despite my waffle making, I was craving something leafy and green and full of flavor.

Done and done. I have been saving this recipe for the perfect occasion, and an Indian Summer day was it!

Lightened Up Caesar Salad with Zesty Croutons from Cara’s Creature Comforts

Salad dressing:
1/2 cup light mayonnaise
2 Tbsp red wine vinegar
2 tsp dijon mustard
2 tsp white wine
1 tsp Worcestershire sauce
1 tsp anchovy paste
1 clove garlic, minced
1/8 tsp ground red pepper

2 c sourdough bread 8 ounce mini multi-grain or whole grain loaf, cubed
1/2 tsp Creole seasoning garlic powder
1 clove garlic, minced
1 Tbsp olive oil

3 large heads Romaine, cut into bite sized pieces
1/3 cup Parmesan cheese, grated


Whisk together mayonnaise, vinegar, mustard, wine, Worcestershire sauce, anchovy paste, garlic, and pepper in a bowl. If time permits, cover and chill for at least one hour for flavors to blend.

Preheat oven to 350Β° F. Cube bread and place into a large Zip-lock bag. Drizzle the olive oil over the bread cubes, close the bag, and shake to coat. Spread cubes in a single layer on a baking sheet lined with tin foil and sprinkle with garlic salt. Bake for 20-25 minutes, or until bread cubes are golden.

Place lettuce and croutons in a large bowl. Add dressing and toss to coat thoroughly. Sprinkle with cheese and serve. Serves 5 salad entree portions.

Nutrition Information (per serving): 259 calories; 13.6 g. fat; 7.6 g. cholesterol; 547 mg. sodium; 28.4 g. carbohydrate; 8.8 g. fiber; 9.6 g. protein

Result: I am on a Caesar salad kick lately and this was delicious! I was kinda scratching my head at the ingredient list, but it works and it tastes just like it should! I’ve never used anchovy paste before, and I was definitely squeamish about doing so, but I think it does add a lot of punch to the dressing that you can’t get from another ingredient. Another bonus is no raw eggs. While never always eat raw cookie dough, it’s never really “safe” to consume raw eggs, which this Caesar dressing does not contain. I love the nutrition stats on this version especially if you compare to say, Panera Bread, whose entree Caesar salad clocks in at 390 calories and 27 grams of fat. The portion size is PLENTIFUL and the dressing is more than enough to go around! Enjoy!

Mr. Prevention and I won’t be behaving THAT well today, however. Just as I had my eye on that gorgeous salad recipe, I’ve also had my eye on a crab queso dip! Guys, I’m BURNING out on Buffalo Chicken Dip. Making it has become monotonous and old. Mr. Prevention, however, continues to eat it like it is his job. I hope the crab queso goes over well, because I’m on strike against Buffalo Chicken Dip this week, as good as it is! And if the crab dip is a bust, I’ll have a whiny husband until football next weekend. C’mon, crab queso dip…be good! πŸ˜€ We are I am also making another chili recipe…entry #9!

Minnesota at home…we got this. I-L-L…I-N-I!!

Question: What’s your favorite salad dressing? And be honest, do you eat cookie dough batter, too? πŸ˜‰

Go Illini,


Filed under dialysis & kidney disease, fiber, fruits and vegetables, garlic, low-carb, protein, recipe, reduced-calorie, salad, supplements, vegetarian, work

Seafood Lasagna

Thanks for enduring Mr. Prevention’s post yesterday. I tried urging him to a more scientific approach, but he refuted that angle. [Hmmm….I wonder why!!??]. Anyways, thanks for humoring him..and I πŸ˜‰


You know the saying, “…like a kid in a candy store”? That saying applies to me at the seafood counter. I blame living in Italy. After our time in Italy, Mr. Prevention and I are seafood lovers. We will take scallops, crab, shrimp, fish…anything from the sea over any other meat. Unfortunately, this means we have expensive tastes, but seafood is also exceptionally healthy! And sometimes, you just have to splurge!

Before last night’s dinner, our last seafood indulgence was our anniversary meal in May when I made Crab-Stuffed Shells in a decadent BΓ©chamel sauce. They were even better than they sound, promise. Sigh.

Bottom line: if you’re a seafood lover…try either one of these recipes and prepare to “Wow!” yourself! Mmmm!

Seafood Lasagna from Cooking Light’s Italian Cookbook

2 tsp olive oil
5 cups finely chopped cremini mushrooms (about 1 pound)
1 1/2 cups chopped onion
2 Tbsp chopped fresh thyme
2 garlic cloves, minced
1/4 cup dry white wine
13 oz. (canned) lump crab meat (I used 1/2 claw meat and 1/2 king crab)
1 pound uncooked large shrimp
2 cups water
1 1/2 tsp celery salt
1 tsp fennel seeds
1 1/4 cups (5 ounces) crumbled goat or feta cheese (I used goat)
1 cup 2% reduced-fat cottage cheese
1/4 cup finely chopped fresh basil
1 Tbsp fresh lemon juice
1 garlic clove, minced
1/4 cup all-purpose flour
1 cup 1% low-fat milk
1/4 cup (1 ounce) grated fresh Parmesan cheese
Cooking spray
1 (8-ounce) package precooked lasagna noodles
2 cups (8 ounces) shredded part-skim mozzarella cheese
1/4 cup chopped fresh flat-leaf parsley


Preheat oven to 375Β° F.

Heat oil in a large nonstick skillet over medium heat. Add mushrooms, onion, thyme, and 2 garlic cloves; cook 10 minutes, stirring occasionally. Add wine. Bring to a boil; cook 1 1/2 minutes or until liquid almost evaporates. Remove from heat; stir in crabmeat. Set aside.

Peel and devein shrimp, reserving shells. Cut each shrimp in half lengthwise; cover and refrigerate. Combine reserved shrimp shells, 2 cups water, celery salt, and fennel seeds in a small saucepan. Bring to a boil; cook until reduced to 1 1/2 cups shrimp stock (about 15 minutes). Strain stock through a sieve into a bowl; discard solids. Set stock aside.

Combine goat cheese, cottage cheese, basil, juice, and 1 garlic clove; set aside.

Lightly spoon flour into a dry measuring cup, and level with a knife. Place flour in a small saucepan; gradually add milk, stirring with a whisk. Stir in shrimp stock; bring to a boil. Reduce heat; simmer 5 minutes or until thick. Remove from heat; stir in Parmesan cheese.

Spread 1/2 cup sauce in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 4 noodles, slightly overlapping, over sauce; top with one-third goat cheese mixture, one-third crab mixture, one-third shrimp, 2/3 cup sauce, and 2/3 cup mozzarella. Repeat layers twice, ending with mozzarella. Bake at 375Β° for 40 minutes or until golden. Let stand 15 minutes. Sprinkle with parsley.
Yield: 8 servings

Nutrition Information (per serving): 428 calories; 13.9 g. fat (7.7 g. saturated, 2.5 g. monounsaturated, 1.1 g. polyunsaturated); 143 mg. cholesterol; 934 mg. sodium; 33.6 g. carbohydrate; 3.6 g. fiber; 40.1 g. protein

Result: We have died and gone to heaven πŸ™‚ Hard to believe the nutrition stats with all the flavor…absolutely delicious!! πŸ˜€ I will forewarn that this meal is labor-intensive and time consuming. You’ll probably fill your dish washer with just the prep bowls and pans, but it’s worth it!!! Just maybe not for a weekday night πŸ˜‰

Lily enjoyed the smell of dinner so much that she went on a hunger strike against her own food…

…I would be flattered, but she does this often. I know, hard to believe with a physique like that, but it’s true! πŸ˜‰

Question: What section of the grocery store makes YOU feel like a kid in a candy store?

P.S. Don’t forget to check out the RD Q&A! It is finished and amazing…if I do say so myself πŸ˜€

P.P.S. If you checked out over the weekend, you may want to peruse my new favorite muffin recipe: Carrot, Coconut, and Walnut Muffins…YUMMMM!

Under the sea,


Filed under Cooking Light, dietitians, dinner, dog, garlic, grocery store, herbs, Italy, pets, recipe, reduced-calorie, salad, travel, Uncategorized

Chili Contest: Entry 6

Gooood morning! I hope you are enjoying a wonderful weekend!

Friday night with Gina and Nick was a blast! We went to Gina’s work at Market District in Columbus and It. Was. Packed! I settled on a salad and a spicy coconut chicken curry that I think Mr. Prevention ended up eating most of ;). It was good but VERY spicy, even for me! I didn’t take any pictures, sorry! But if you’re in the Columbus area, be sure to check Market District out. I’m not even sure how to describe it any better than a foodie’s dream come true. They have just about everything and anything in one location and it’s all so fresh!!

Our Saturday was status quo – chili and college football! I wouldn’t have it any other way. Our beloved Illini pulled out a nice win, so we were happy to see that! We went for a walk with Lily, meal planned for the week, and Mr. Prevention surprised me with a reservation to a restaurant I’ve been wanting to try. It was delicious! πŸ˜€ …and trΓ¨s romantique! Ooo la la! πŸ˜‰

I strongly considered struggling through a workout yesterday, but decided against it. I pushed through a run on Friday and I am still SO sore from my upper body routine. I plan to do lower body + my hockey game tomorrow. I never would’ve imagined getting back into a strength groove would be this painful! Oy!

The Best Turkey Chili from Bella’s Bistro

1.5 lb. ground turkey
1 red bell pepper, diced
1 green bell pepper, diced
1 yellow onion, diced
3 garlic cloves, chopped
1 Tbsp olive oil
3 cans reduced-sodium tomato soup
1 can pink beans (I used pinto)
2 1/2 Tbsp chili powder
2 tsp cayenne pepper
salt & pepper to taste
Sour cream, cheddar cheese, green onions, etc. for toppings*


Finely dice peppers and onion.Β  Add to a large pot with olive oil.Β  Saute until just cooked – about 6 minutes.

Add turkey and brown completely.Β  Drain off any excess fat.

Add garlic and stir to combine.

Next, add the soup, seasonings and beans along with 2 cans of water.Β  Stir to combine completely.

Simmer on low for 45 minutes with the cover on. Remove cover and cook an additional 20-30 minutes to thicken. Serves 6.

Nutrition Information (per serving): 333 calories; 3.8 g. fat; 70 mg. cholesterol; 1013 mg. sodium; 43 g. carbohydrate; 8.2 g. fiber; 35.2 g. protein

*Toppings not included in nutrition information

Result: Mr. Prevention and I both really liked this chili…it hit the spot! If I were to make it again, I would omit the water and just add 2 cans of soup…it was more like a chili soup and I do prefer a heartier soup. Plus, that would help lower the sodium content quite a bit. Overall, it was good, had some spice with the cayenne, and it was healthy, albeit high in sodium (all chili recipes thus far are…it’s hard to reduce)!

Question: What brand of gym shoes do you wear?

Just curious! I am loyal to Asics…they fit my fat feet like a glove! πŸ˜‰


Filed under dining out, exercise, friends, fruits and vegetables, garlic, grocery store, recipe, restaurant, salad

fall means roast in the crock pot to me…you?

It’s rare I go to the grocery store and purchase a several pound piece of meat (i.e. beef, pork, whole chicken, etc.) — it intimidates me. And call me crazy, but I’ve never been a huge fan of touching raw meat…it kinda takes away from my enjoying the final product. But, I like meat and sometimes that means buying and handling large hunks of meat. And I don’t know about you, but something about fall makes me want a roast in the crock pot all day long getting nice and tender. Which lead me to this recipe, and it did not disappoint!

Slow Cooker Char Siu Pork Roast from Cooking Light

1/4 cup low-sodium soy sauce
1/4 cup hoisin sauce
3 Tbsp ketchup
3 Tbsp honey
2 tsp bottled minced garlic
2 tsp grated peeled fresh ginger
1 tsp dark sesame oil
1/2 tsp five-spice powder
2Β  pounds boneless Boston butt pork roast, trimmed
1/2 cupΒ  fat-free, less-sodium chicken broth


Combine first 8 ingredients in a small bowl, stirring well with a whisk. Place in a large zip-top plastic bag. Add pork to bag; seal. Marinate in refrigerator at least 2 hours, turning occasionally.

Place pork and marinade in an electric slow cooker. Cover and cook on low for 8-12 hours.

Remove pork from slow cooker using a slotted spoon; place on a cutting board or work surface. Cover with aluminum foil; keep warm.

Add broth to sauce in slow cooker. Cover and cook on low for 30 minutes or until sauce thickens. Shred pork with 2 forks; serve with sauce. Yield: 8 servings (serving size: 3 ounces pork and 1/4 cup sauce).

Nutrition Information (per serving): 227 calories; 73 mg. cholesterol; 561 mg. sodium; 9.5 g. fat; 12.7 g. carbohydrate; 0.4 g. fiber; 21.6 g. protein

Result: This recipe was easy and delicious! The recipe called for 8 hours ofΒ  cooking on low, but I was gone at least 12 hours today and the roast was just fine. It literally FELL apart, no shredding required. I struggled with what to serve with the pork and I landed on fresh bread and an arugula salad…a very simple, flavorful, and easy fall meal. πŸ˜€ Mr. P really liked this recipe, too. He compared it to BBQ pulled pork (silly man…) and proceeded to slather about 1/2 cup of BBQ sauce on his meat, but whatever. I found it to be juicy and PLENTY moist and flavorful. Mr. P tends to ruin any flavor with condiments, but I try to refrain from stopping him! I am just glad it wasn’t buffalo wing sauce *eye roll*


Thank you for all of your kind words about my migraine. I forgot to mention how I called the Walgreens pharmacist MY HERO as he handed over my migraine medicine. Ends up, I didn’t have a script to refill and he found an “emergency dose script” in an old order (???). I’ve never heard of this before, but I wasn’t going to questing anything with that debilitating migraine…it was everything in me not to beg, plead, and cry for the meds. And if I’m being truthful, there were tears…it was THAT bad. BUT, alas, I was a new woman yesterday morning…and I feel great! For anyone who suffers from migraines, you all the empathy in the world coming from me!

My first upper body strength workout went well…but slightly torturous, not going to lie. It was tough, but in a good way. I hope I can keep it up! And in response to a few emails, I am still candy-free!Β  Thanks for keeping me motivated, folks! πŸ˜€

Question: What was your best ever Halloween costume?

I think mine was as a bee in college. I remember “stinging” quite a few young men and having a lot of fun!

P.S. Keep your eyes peeled for some information on my private practice nutrition company! We got some exciting news today and I’m anxious to share…just waiting for our website to launch and then I’ll spill all!! πŸ˜€

Have a spoooky day,


Filed under challenge, condiments, Cooking Light, crock pot, dietitians, dinner, doctors, exercise, healthy cooking, low-carb, physical activity, prescription drug, protein, recipe, salad, work

A “Prevention Classic” & A Symposium Mistake

Remember how I said I was going a Diabetes Symposium yesterday and today? Well, here’s a little story from yesterday.

At my table was a type 1 diabetic, who was also a doctor. About 10 minutes before lunch I saw her check her blood sugar and take a shot of insulin. I wasn’t staring, promise. P.S. It’s probably not acceptable to draw blood and/or give yourself an injection at just any dining table, but here…totally acceptable. Anyways, lunch was served and it was a salad. On a dinner plate came Iceburg lettuce, shredded carrots, black olives, diced tomatoes, and about 4 garbanzo beans (I counted, no lie). You could add hard boiled egg crumbles and croutons, and there were dinner rolls to pass — enough for one person at each table. Lots of details, yes…but here’s why. That was lunch. Period. They cleared the spoon, forks (x2), and knife. Why lay out 2 forks for each guest when they only needed 1, by the way?

While I was cranky at 3pm, that was small change compared to that doctor sitting next to me who shoveled down 2 large cookies before she hit the ground from hypoglycemia. She said that last year when she attended the event it was a soup/salad, entree + starch, dinner roll, and dessert type of meal, thus requiring a bolus (insulin dose) to cover 30-45 grams of carbohydrate, which is what she took before yesterday’s lunch. However, that salad + dinner roll was about 15 grams of carbohydrate, max. It blows my mind as to how a DIABETES SYMPOSIUM filled with DIABETES PROFESSIONALS (and DIABETICS!) planned such a poor menu!! I felt terrible for that woman…and any other diabetics attending (which there were several — I saw their insulin pumps). Anyways, just wanted to share that — it’s a great lesson in meal planning and how important it is to prepare BALANCED menus.


Mr. Prevention loves fajitas. When we lived in Italy I swear I made fajitas once a week. And no, you did not read that wrong. In Italy…making fajitas. Mr. P missed the comfort foods of home: Mexican food! Now that we occasionally go out for Mexican food, he doesn’t request fajitas at home all too often. In fact, it was me craving the fajitas and boy were they good πŸ˜‰

In order to keep things fresh and new, I tried making homemade fajita seasoning…and it was a huge success! Loved it!

Fajita Seasoning from Busy Cooks

3 Tbsp cornstarch
2 Tbsp chili powder
1 Tbsp 2 tsp salt
1 Tbsp paprika
1 Tbsp sugar
2-1/2 tsp crushed chicken bouillon cubes (3 cubes)
1-1/2 tsp onion powder
1/2 tsp garlic powder
1/2 tsp cayenne pepper
1/4 tsp crushed red pepper flakes
1/2 tsp cumin


Combine all of the ingredients in a small bowl. Pour into small glass or plastic container, seal tightly and store in a cool, dry place. Yield: the equivalent of 3 packets of commercial or purchased Fajita Seasoning Mix

Nutrition Information (per “packet” equivalent — serves about 4): 78 calories (19 calories per serving); 1 g. fat; 0 mg. cholesterol; 2465 mg. sodium (~616 mg. per serving); 16 g. carbohydrate; 2.6 g. fiber; 5.3 g. sugar; 1.3 g. protein

Prevention Fajitas

1 1/2 lb boneless skinless chicken breast, cut into strips
1 green bell pepper, cut into strips
1 red bell peppers, cut into strips
1 yellow or orange bell pepper, cut into strips
1 large onion, sliced
2 tomatoes, sliced
1 “packet” of fajita seasoning (recipe above)


Heat a wok or large pan over medium-high heat. Add chicken, 1/2 “packet” or fajita seasoning (about 1 1/2 tablespoons) + 2-3 tablespoons of water. Cook chicken until nearly cooked through. Add veggies and add remaining fajita seasoning and additional water, if needed. Cook until veggies are tender. Yield: 4 servings (about 2 fajitas)

Nutrition Information (per serving): 246 calories; 4.5 g. fat; 128 mg. cholesterol; 679 mg. sodium; 16 g. carbohydrate; 3.8 g. fiber; 4.3 g. sugar; 40 g. protein

Result: Both were YUMMY! If you’re a fajita lover, you will love these πŸ™‚ There’s nothing hard about fajitas, just need the right seasoning!

Question: What do you order when you’re at a Mexican restaurant? And is it inappropriate if I share my disappointment in yesterday’s lunch menu on the symposium evaluation?



Filed under blood glucose, carbohydrates, chronic disease, diabetes, diet, dietitians, doctors, fruits and vegetables, healthy cooking, Italy, low-carb, lunch, recipe, salad

keeping a salad healthy & flu shots: yay or nay?

I was talking with a new patient at our clinic yesterday and when I started asking his food preferences he immediately confessed that he didn’t like salads, or most vegetables outside of corn, potatoes, and peas…and I hadn’t mentioned a peep about anything fruit or vegetable-related…yet. I could sense that he was slightly defensive and definitely preparing himself mentally for the “Vegetable Police” to start raking him over the coals. Fortunately for him (and myself and others), I am far from the anything police and I definitely take the approach of meeting people where they are in order to make small, meaningful, and lasting changes in their diet.

Same goes for myself, promise. It’s funny to me how many people think dietitian = salad fiend. To the contrary, salads are an item I rarely “crave” and if given an option between a salad and another entree at a restaurant, I’d likely prefer the other entree. In addition, many restaurant salads are loaded with calories and fat. My general rule of thumb for salads is to choose ONE of the following high-calorie salad toppings: nuts, seeds, cheese, or dried fruit. It’s not uncommon to see ALL of the above additions on many salads offered at dining establishments, making them a not-so-healthy option.

I had a perfect fall salad last night featuring some of my favorite in-season fresh fruits: figs, pomegranate, and honeycrisp apple…along with my high-calorie (nutrient-dense) sunflower seeds all atop a huge bed of arugula and drizzled with Girard’s Apple Poppyseed dressing.


And because Mr. Prevention passed along his cold before heading out of town for work, I also had half of a can of good’ol tomato soup…

Being sick in warm weather is the worst!! At least it was down to 70Β° last night when I ate my soup outside! And I must admit, not cooking a meal OR exercising last night made for a relaxing evening with Lily, TV, and then a great book πŸ˜€

Speaking of exercise (or lack thereof) and illness…

I get asked a lot if it’s “bad” to workout if you’re ill. In my opinion, unless you’re running a fever, it’s perfectly okay to workout so long as you listen to your body. However, taking a few days off to recuperate from an illness can be more beneficial than pushing through a workout that’s either too much physically or mentally. No one knows your symptoms and body better than yourself so I firmly believe that you have to give the body what it needs, and often times that is rest during illness.

Question: What’s your opinion of flu shots? Do you typically get one each year…why or why not?

Flu shot clinics are popping up EVERYWHERE here in central Ohio and I am not well-versed on the topic. I have personally only received one flu shot in my adult life. Why? Because I haven’t had the flu in my adulthood. *KNOCK ON WOOD* I (probably falsely) rationalize that I’ve fared well thus far during flu season, why jinx it? Impart on me your flu shot wisdom and opinions, please!

Be well,


Filed under condiments, dietitians, dining out, dinner, exercise, fruits and vegetables, physical activity, recipe, salad, vegetarian, wine