Tag Archives: Dietitian

Catching Up

You guys.  What a whirlwind of a past week or so.  I can’t believe it’s been 2 weeks since I last posted.  Instead of diving right in to some topics / recaps I have planned for you all, I thought that 2 weeks is a long time to be away.  So, let’s ease back in slowly and start by catching up.  Shall we?

  
July 4th weekend was crazy fun and crazy relaxing.  It was one of those weekends where I got off the couch a few times, but mostly just relaxed a lot.  The weekend started by catching up with a good friend at the brand new Nine Giant Brewery (good beer and great food).  We shared the spicy peppers and the fried pickles.  So good.  Other exciting eats from July 4th weekend include an old favorite, the Silverton Donut Shop!  It had been ages since I’d been, and I enjoyed every bite.  Not pictured:  the TO DIE FOR apple fritter I wolfed down in the car.  It was that good.  Tried a bite of the other donuts before going into a sugar coma and calling it quits.  Gosh do I love donuts.

 
July 4th I whipped up this super simple and tasty frittata (similar to this recipe), by cleaning out the veggie drawer in my fridge.  Cooked up broccoli, sweet potatoes and bacon in a pan and mixed in the eggs + cheddar and baked until finished.  Easy as pie!  Took the frittata over to my parents house and they had some patriotic berries waiting to serve on the side.  Perfect, light summer meal.  Non traditional for the 4th?  Sure.  But it certainly hit the spot.   

   
July 4th also involved running the Rocket Man 15K in Loveland, Ohio.  To be completely honest, I went into this one to just have extra motivation to run the 9.3 miles.  I wasn’t pushing it at PR pace and I certainly had no goal finish time in mind.  Plus, it was pouring rain (giving me major flashbacks to the Derby Festival Marathon) and the course was looped, so we ran 3 5k distance laps.  Oof.  Overall, glad I got up and at it on a rainy morning.

  
Last week was my third radio show with WRBI.  I did a segment on “Satisfying Your Summer Sweet Tooth.”  If you guys are interested, I can turn that same information into a blog post!

I think the most exciting thing I did over these last 2 weeks was the Indiana Spartan Sprint on Saturday.  It was touch, muddy, and included too many burpees.  I’ll have a full recap coming ‘atcha on Friday!  For now, here’s a before pic and a muddy pic of the group at the finish.

   
 Other notable eats from the last 2 weeks include:

This super tasty meal of BBQ baked panko chicken + salad + fries.

  
Snack night at Braxton with Queen City Running Club.  After 5 sweaty miles, an icy cold beer plus lots of snacking was in order.

   
 Pizza at Cork and Cap Hyde Park.  This was seriously amazing.

  
One of Anne’s banana pancakes topped with candied pecans, peanut butter, plain Greek yogurt, and strawberries.  Almost felt like dessert!  

Some amazing desk lunches at work–leftover pulled pork salad + potatoes and lemon cod + kale salad + tomatoes.  DELISH.

   
  

Tell me, what have you been up to recently? 

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WIAW – Recap Post

Hi Guys.  I think it was cold out last time I did one of these posts so I thought I’d share with you what I ate yesterday.  So, while today is definitely Thursday, we’ll still call it “What I Ate Wednesday,” because it’s actually what I ate on Wednesday ūüôā  Boy guys, Wednesday sure was A DAY.  Like one of those days that moved so quickly it makes your head spin but moved so slow you constantly found yourself checking what time it was.

Wednesday morning actually started out slow.  I woke up at 5:05am without an alarm and decided that instead of waiting until 6:15am to go to bootcamp, I’d just go to the gym and take it easy on the elliptical with some good ‘ole Netflix.  Currently switching between Grace and Frankie and House of Cards.  Who else watches?!  Because I went to the gym an hour earlier than normal, I actually had time to cook a breakfast I hadn’t had in what felt like decades…Anne’s Banana Pancake!  I never seem to have ground flax when I make it but I had garbanzo bean flour so I gave that a try and it was perfect.  I topped my pancake with fresh blueberries, my homemade whole milk yogurt, and peanut butter.  Hit. The. Spot. ūüôā  Enjoyed with black coffee!

  
By the time I arrived to work, it had been almost 3 hours since I had my pancake and I was craving something sweet.  I listened to my body, and treated myself to a donut.  No shame at all.  Enjoyed with the rest of my coffee.

  
Then I was off to a meeting that would end up being the longest meeting of my life.  2.5 hours later, my body was screaming, feed me!  It was lunch time.  I like to eat as many veggies at lunch as I can to fill up, and I love that the cafe at our hospital has these amazing veggie salads every day that employees can purchase for .91 cents.  Lately, I’ve been bouncing between the broccoli bacon salad or the kale salad.  Today was broccoli bacon day!  I paired the salad with some leftovers:  pulled pork (this recipe + BBQ sauce) + sweet potato + cabbage / spinach salad.  So good.

  
I’m a snacker and today was no different.  I got hungry multiple times throughout the afternoon.  First were these “banana cookies.”  Recipe included only 4 ingredients too!  Banana, nut butter, chocolate chips, and oats.  Definitely more granola-y than cookie like, but it still tasted good.

  
Next was a giant container of blueberries and cherries.  Who else loves summer fruit?

  
Still feeling hungry around 4, I had about 10 whole wheat crackers to tide me over.  I probably should have spread peanut butter on them… regrets ūüôā

  
Then, a once and a blue moon treat for me, a coke zero.  I gave up soda cold turkey a few  years ago and rarely crave it now.  I usually only want a few sips and that’s what went down here.  I put the rest in the fridge and might drink more later in the week.

  
Dinner was late because I work late on Wednesdays.  I had to drop off something at my parent’s house so in good fashion, I raided their fridge.  Veggie, chicken and feta wrap + chips.

   
 And because it’s impossible to end the day without chocolate, chocolate.  This dark chocolate and orange bar I bought recently.  Chocolate paired with a guilty pleasure of mine, Pretty Little Liars.  Anyone else watch?

  
So that was my day.  Ever have a day where you can’t seem to stop eating?  I eat when I’m hungry and I was hungry far often than normal

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The New Nutrition Facts Label

Hi Friends! ¬†Happy Monday. ¬†I recently wrote an article that is soon to be featured in a professional newsletter, but I thought I should share some key highlights from the article with all of you. ¬†The Food and Drug Administration (FDA) has released it’s final rules¬†for it’s overhaul of the nutrition facts label and food manufacturers¬†with more than $10 million in annual food sales¬†are expected to transition to the new labeling format by July 26, 2018. ¬†So, what does this mean for you, the consumer? ¬†Detailed below are what I consider to be some of the most relevant and significant changes to the new food labels. ¬†Let’s take a look:

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  1. Updated Design
    While the classic look of the label will remain, many updates have been made to ensure consumers have access to the information they need for making informed dietary decisions:

    • Increasing font size for ‚Äúcalories,‚ÄĚ ‚Äúservings per container,‚ÄĚ and ‚Äúserving size.‚ÄĚ
    • Bolding¬†the “number of calories,” “servings per container,”¬†and ‚Äúserving size.‚ÄĚ
    • The¬†footnote section on the label will better explain what the percent daily value actually means to you, the consumer
  2. Up-To-Date Nutrition Science
    The new label will feature the addition of “added sugars,” in grams and percent daily. ¬†It’s no secret that added sugars are detrimental to our health. ¬†Scientific data has demonstrated a positive association with weight gain and obesity in children and adults. ¬†In addition, added sugars have been linked to a variety of other health conditions including heart disease. ¬†Research has also demonstrated that it is difficult to meet nutrient needs while staying within calorie limits if more than 10% of total daily calories consumed come from added sugars.

    Another scientifically relevant update comes with the removal of “calories from fat.” ¬†Current research demonstrates that the type of fat consumed is more significant than the amount consumed.

  3. Serving Size Makeover
    Serving sizes must now reflect amounts of food and beverage that people¬†actually consume, not what they should be consuming. ¬†Over the years, how much individuals eat and drink has drastically changed since the previous portion size requirements were published back in 1993. ¬†Here’s an example of what I mean: ¬†The reference amount for a scoop of ice cream was previously 1/2 cup of ice cream per serving. ¬†The new nutrition label will reference a 2/3 cup serving of ice cream. ¬†While I find it a major bummer that the new label will not reflect the modest portion sizes we¬†should be¬†eating, I think it’s important for consumers to have easy access to accurate information about their food, and this change in serving sizes will allow consumers to make realistic and informed decisions.
  4. New Labeling Requirements For Certain Package Sizes
    Package sizes that are between one and two servings (like a 20 ounce soda bottle) will now be labeled as one serving. ¬†This is to reflect the idea that most consumers are not just drinking half of a 20 ounce soda bottle, they are most likely drinking the entire thing. ¬†For products that are larger than a single serving but could be consumed in one sitting, manufacturers will be required to provide “dual column” labels to identify the amount of calories and nutrients on a “per serving” and “per package” basis. ¬†An example of this new requirement would apply to a pint of ice cream.

 

 

 

 

 

 

 

 

 

 

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Missouri Weekend

Hi friends.  Happy Tuesday.  Just popping in here on this dreary Tuesday morning (so sick of the rain…who else is with me?!) to share some snapshots of my quick, weekend trip to Columbia, Missouri.  Myself and some of the fam went to see my younger brother graduate before he moves to Seattle.  Exciting stuff!

The drive from Cincinnati to the Columbia area took almost 9 hours.  I blame rush hour traffic in the St. Louis area.  Is St. Louis rush hour always the worst?!  The drive included plenty of packed road snacks (almonds, fruit + iced lattes) and a Panera stop for lunch.  Upon arrival to Columbia, it was dinner time.  Off to one of our favorites in Columbia, Broadway Brewery!  Broadway Brewery is located in the basement of a building so it’s very dark inside so unfortunately, no photos.  While I was 100% underwhelmed by their pre-selected graduation menu and did not enjoy my meal Friday, from a previous experience, I can report that their burgers are top notch and you can’t beat the beer.  I like their honey wheat.  Instead of food photos, here’s an attractive family photo at the restaurant.

  
The next day was a late wake up call.  After a morning workout and hotel breakfast, it was off to explore Columbia.  Coffee, scones and donuts?  Yes, please.  I was sad sour cream dunkers were the only type of donut Harold’s had left, but just goes to show in a college town, the hangover can motivate students to buy all the donuts at a local donut shop before lunch.

   
 Next up, a very early (like 3:30pm) dinner at Sophia’s before the graduation ceremony.  Sophia’s was good, not great.  In true Kaplan family fashion, we tried a bunch of stuff.  Started with an antipasti plate.  It had pita, cheese, fruit, and meat.  So tasty.

  
The ahi tuna pita flatbread was just okay.  The horseradish mayo was way too overwhelming for my taste buds.

  
My favorite was the pasta carbonara.

  

I was most confused by the grilled romaine.  Why is that a thing?

  
After or dinner (or linner–lunch + dinner, is that a real phrase?) we wandered the Mizzou campus for pre graduation photos.  Then, much needed coffee.  Then, a boring graduation ceremony.

  
The drive home was long so immediately after returning to Cincinnati, a run was in order.  5 miles with my friend Maria in the books.

  
Congrats to the grad!

Who else is traveling to graduation ceremonies this month?  Any healthy traveling tips you swear by?  Does anyone actually like grilled romaine salads?

 

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OAND Pre-Conference: Your State, Your Plate!

Hi Friends!  Happy Monday.  Posts were few and far between last week, but for good reason!  On Thursday I was up in Columbus for the day to participate in the Ohio Academy Of Nutrition and Dietetics (OAND) annual pre-conference event.  I have always wanted to attend the actual conference however, I had plans to travel to Missouri with family Friday and Saturday.  So, when I saw this pre-conference meeting was an option, I jumped right on it.

    
The day was planned and organized by the American Dairy Association Mideast, with help from the Ohio Pork Council, Ohio Poultry Association, and Ohio Cattleman’s Association in partnership with the Ohio State University Extension Center.  The goal for the meeting was for participants to get a firsthand look at how our foods are produced.  We got to chat with farmers and speak with food production experts to learn exactly how different foods end up on our plate.  Awesome!

  
First tour?  OSU’s dairy farm.  Before heading over to the actual farm, we had to put on some super attractive foot covers (pictured above) to prevent bringing contaminants on site.  Clearly they take great care of their cows.  I think for starters, it was incredibly surprising to find that right in the dead center of an urban campus, there is a fully functioning 167 acre dairy farm featuring over 100 Jersey cows.  While the main focus of this dairy farm is obviously to benefit the university (research, education, student employment), they do sell their milk to Smith’s Dairy and these profits help support the mission of the farm.

  
Now, let’s talk milk!  What I found most interesting about the dairy industry was that there is typically a turnaround of no more than 48 hours from milking the cow, to the milk appearing on supermarket shelves.  Crazy to think that milk from the grocery store is literally as fresh as it could be.  What I found to be slightly more shocking though, was how little farmers earn off each gallon of milk sold at the grocery:  only 65 cents to a dollar.  This amounts to around a $40,000 / year salary for a farmer with 100 cows.  I would have guessed they earn more considering how hard the farmers work.  It’s a 24/7 job!

   
   
Next stop was OSU’s Garden of Hope.  This garden is a unique set up designed specifically for local cancer patients.  The farm is used as a means for educating patients, survivors and family members on healthy dietary patters, specifically with cancer in mind.  These individuals also have the unique opportunity to come harvest their own produce from this ENORMOUS garden.  A lot of thought and consideration went into developing this project, including pesticide use.  They do not use pesticides or herbicides because most of the people picking the produce are immunosuppressed cancer patients.  In addition, this farm cannot be considered organic due to use of synthetic fertilizer.  Again, due minimizing risk for the cancer patients, the decision was made to prevent exposing them to the organic fertilizer, which typically is made with manure.

   
 
During lunch, we skyped a pork farmer, and he introduced us to his pigs, and explained the process of raising pigs.  Unfortunately, the skype connection was not the best and it was very difficult to hear what the farmer had to say.  However, I was very impressed with how clean the facility was and how well managed it appeared.

After lunch, we were off to the OSU Beef Facility.  Here we got to speak with the farmers and student interns who manage and maintain the cattle.  Fun fact:  did you know there is a beef farm in every Ohio county?  What was also interesting to learn was that all the cattle are artificially inseminated in order to synchronize the breeding.  This allows for all cows to be on a similar schedule, making animal management much less cumbersome.  While this farm functions just like any other beef facility might, the primary purpose here is for research and education.  Any beef left over is sold at a university meat market at a discount price (aka perfect for struggling college students!).

   
   
After the long day of farm tours, it was time to head home to Cincinnati.  Such an interesting way to spend a day–while I don’t do any farming for my work, I deal with individuals who are constantly asking questions about food and where it comes from.  This meeting provided me with new facts and perspective on what it takes to get food from farm to plate.

 

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