Saturday, June 27, 2015

Cool Treat for Warm Days

Dark Chocolate Banana Ice Cream

  • 4 Bananas
  • 3 Tbls 100% Dark Coco Powder
  • 2 Tbls Peanut Butter
  • Splash of Soy Milk
  • 1/4 cup Dark Chocolate Chips
  • Unsweetened Coconut to Garnish

-Cut and freeze bananas
-In blender or food processor add bananas, peanut butter and coco powder
-Blend on high and add a splash of soy milk (I used Vanilla)
- Blend until smooth
-Transfer ice cream into glass freezer safe bowl
-Fold in chocolate chips
-Enjoy with a sprinkle of coconut, nuts or fruit slices
-Store in freezer covered

Tuesday, June 23, 2015

Eat Cake for Breakfast

Caprese Quiche

  • 4 eggs
  • 2 egg whites
  • 1 cup cherry tomatoes
  • 1/2 sweet onion
  • 2 tbls minced garlic
  • 3 tbls dried basil
  • 1 cup fat free mozzarella
  • 3/4 cup soy milk

-Preheat oven to 350 degrees
-Spray cake or pie pan with nonstick spray
-Chop onion and saute over medium heat with garlic
-Chop half of the tomatoes and remove seeds to prevent soggy quiche
-Add tomatoes and basil to onion mixture
-Pat tomato/onion mixture into the bottom of the pan
-Layer mozzarella over tomatoes
-Whisk eggs and milk together
-Pour egg mixture over cheese
-Top egg mixture with remainder of tomatoes and some basil
-Bake for 50 minutes or until set
-Cut and enjoy all week!

Sunday, June 21, 2015

Prepping for Residency

Prepping for Residency

I start residency this week.  In a few days I will go to sleep a medical student and wake up as a resident. I can't lie, I'm nervous and excited all at the same time. I will be working long hours.... Really long hours. With that said I want to have a lot of energy and eat as healthy as possible (With the exception of a cookie or two to comfort eat and not panic at times).

Today I meal prep! This is my grocery list:

During orientation, I talked about meal prepping with my co-interns.  A few people said they couldn't think of eating the same thing all week, it doesn't bother me much, but this week I am going to make the effort to have multiple meal prep options for each meal.

Breakfasts: Since I will be rushing in the mornings, I need grab and go breakfasts. This week my options are smoothies and a quiche. One is sweet and the other savory.

Protein smoothie: Making multiple on Sunday, freezing them and thawing one each morning is how I meal prep smoothies

Quiche: This quiche is very simple to make and great to cut up into individual pieces for each morning. (Link to Recipe)

Lunch: I will be packing my lunches for work. The weeks recipes are Mexican and Mediterranean bowls. They are are simple to assemble and tailor to your taste in ingredients. Layering is key to prevent the bowls getting soggy through the week. 

This is how I layer: The bottom layer is heavy items such as beans, rice, hummus. Next is chopped vegetables such as peppers, cucumbers, carrots and tomatoes. I keep tomatoes whole instead of cutting them because it decreases the liquids than can make the bowl soggy. On top of the vegetables goes the cheese, eggs and meats. The top layer is the lettuce. I then top the bowls with last minute goodies right before I eat them such as avocados (can turn brown if cut too early), salsa, Greek yogurt and dressings.

Dinner: Quick comfort foods are key for dinner after a long day. This week I am taking two of my favorites and making them healthier. Cesar salad and pizza! My mom introduced me to grilling romaine lettuce for the salad and it makes a Cesar so much better! I also made a skinny version of Cesar dressing.

Dessert: When stressed.... I crave sweets! It's finally summer, and that means I am craving ice cream. This is a new recipe I tried, its a dairy free no sugar added banana chocolate ice cream. It tricked me into thinking I was indulging on rich ice cream without the guilt. (Link to Recipe)

All of this weeks recipes will be posted this week as I find the time. Tonight as I write this, I feel relieved knowing that in the midst of the madness this week, there will be nutritious food waiting for me!

Have a great week

Monday, June 15, 2015

How is your New Year's Resolution going?!

How is your 2015 resolution going?  What resolution?!

Let's face it.... January first comes around every year and most of us have a list of self improvement ideas. We get all geared up to make changes in our lives. We join gyms, eat healthier, throw out junk food and swear off fast food. 

It's now June.... how are your goals for a healthier 2015 going?

This is a great time to stop and refresh the tips I suggested in January to stick to your resolution (Link to tips). It is also a great time to congratulate yourself on your progress, encourage yourself to stay on track and also remind yourself that TODAY is a great day to restart your resolutions! There is no rule stating resolutions can only be made on January 1st. Let's make the most of the 6 amazing months left in 2015.

My updates: I just realized I never stated my resolutions in January... they are to learn basic Spanish, cook healthy meals and practice yoga weekly.

1. Spanish: I was lucky enough to already have a basic Spanish book and CDs. I have tried to commit to learning Spanish many times in the past but never stuck to it. I originally started out doing very well with nightly 20 minute lessons in January, but then life got busy and I forgot about it. 

Today, I am starting back up with Spanish! After making a lesson plan, this resolution is ready to be completed. I hope to use Spanish in my clinical rotations during residency. 

2. Cook more: I thought about making my resolution "eat out less," but then I realized saying to NOT do/eat something makes me crave it more. Instead of having a negative statement, I made this resolution positive.

I enjoy cooking and this year I promised myself to commit to eating at home more than eating out each week. This is easier said than done with social events, being busy and having to take the time to plan out meals. I started out the year great with meal prepping and trying new recipes..... but the past month I graduated medical school and went on vacation, so there has been too much celebrating and not much cooking. 

With this said, I spent all day today looking up fun new recipes and making a grocery list.... look out for new recipes!

3. Yoga: I started ballet when I was 3 years old, and when I moved to college I quit taking regular dance classes. Through college and medical school I have realized yoga gives me the mindfulness and fulfillment ballet once gave me. I enjoy the challenge of a hard posture and pushing both my body and mind. Before 2015, my yoga practice has been sporadic, but this year I hope to work it into my weekly routine. I have been working on stretching after every workout and even in the evenings while I watch TV, a habit I used to have when I danced.  I have also been doing yoga every week. 

Since winter, I have been tracking my progress with pictures, and will post them later in the year.

These are my resolutions, what are yours? I'd love to hear about your progress or initiation of resolutions for 2015.

Weather you are continuing your resolutions or starting over today,
lets make 2015 your healthiest best year ever!