Fill your morning with fiber, veggies, protein, and complex carbs that will keep you going until it’s time for lunch (or your mid-morning snack if you’re like me!). Americans have a funny misconception of eating sugary things such as cereals and pastries for breakfast, and I don’t know about you, but those things don’t fuel me very well.
This recipe is quick, full of nutrients, and will start your day off the right way! 😀
OH and guess what? I found a new way to make quesadillas – and it does not involve any oil! (and it’s quicker)!
*recipe is vegetarian*
Y O U W I L L N E E D:
1-2 eggs or 2-3 egg whites
1 whole wheat tortilla (or corn if you’re GF)
1/2 c. broccoli florets
1/4 c. shredded cheese of choice
1/4 c. corn
1-2 tbsp black beans
1/2 c. spinach, chopped
1/4-1/2 c. bell pepper, diced
P R O C E D U R E
Place tortilla on a heat-safe plate and place in the broiler of the oven for 3-5 minutes.
Take tortilla out of the broiler and flip it over. Add about half the cheese to the top.
Return to the broiler for about 2-3 mins or until it turns a little brown!
Sauté the broccoli & peppers with a little bit of olive oil.
Add black pepper, garlic powder, and any other dried herbs of choice.
Add eggs to your sautéed veggies. Scramble them up!
Turn off the heat when the eggs are thoroughly cooked
Spread a thin layer of hummus over over the inside of the quesadilla (optional)
Add egg filling to the inside of the tortilla along with a layer of corn and black beans
Fold the top of the tortilla over the filling – top with extra cheese!
Use a pizza cutter to cut into triangles
Serve with salsa if you wish!
Be creative and use whatever kind of veggies you prefer. You can swap black beans for pinto beans, add tomato and onion, or garnish with fresh cilantro! *and avocado is always good.
Medicine is an exciting, thrilling, and a sometimes dramatic field. We as humans are drawn to these things and tend to crave to know the “whys” in life. As a result of this, there are several fictional TV dramas that highlight these elements of medicine. People love medicine. Some of these shows include Grey’s Anatomy, House, Chicago Med, The Night Shift, Scrubs, etc.
In the shows I mentioned above, actors are playing doctors and patients alike and at the end of each episode, each case is solved. So we can take a deep breath, just like real-life medicine, right? 😉
I am as guilty as anyone that can indulge in watching these shows. As future and present clinicians, we know these shows are just for entertainment. Alike other medical dramas and comedies, there are a few shows I am sharing with youthat are also television series, but show you a more realistic side of medicine. And hey, you may even learn something new!
Many have heard of John’s Hopkins University and hospital in Baltimore. Hopkins is a series done by ABC in both 1999 and then again in 2008. I was first introduced to this in high school (thank you, again, Mrs. Adams) and since, I have watched several episodes. You will get an inside look at the life of highly specialized doctors, medical residents, and the patients they take care of.
*find full series on YouTube – search “Hopkins” or here!
2. New York Med & Boston Med
These two shows are follow up series of Hopkins and are also produced by ABC. As you watch them, you will see a lot of the things you saw in Hopkins, just even more technologically advanced. Another plus to these series is that you are able to see some of the real-life problems that practitioners face in issues like insurance, social media, and limitations of their practices.
*find full series on YouTube – search “New York Med” and “Boston Med” or here +also right here 😀
3. Dr. G.: Medical Examiner
Dr. Jan Garavaglia’s TV show displays her work as a forensic pathologist. Many of her cases show the time and manner of death as she uses her highly specialized training to solve each case.
This show gives the viewer an inside look of the morgue and the details of what a medical examiner does. It shows you the intricacy of forensic medicine from things like gun shot wounds’ point and angle of entry, what injuries are consistent with foul play, and a basic pathological analysis on each case.
Though this show is educational and informative, it has been dramatized to respect the deceased and their families. There are plenty of scenario recreations to help you understand the bigger picture.
You’ll also learn there is much more to being a medical examiner than simply performing an autopsy. Dr. G. shows other components of her work life including speaking with other physicians, gathering evidence from authorities, and communicating with friends and family to collect data, and put clues together. It isn’t uncommon to see some of Dr. G’s personal life where she’ll mention her husband, a pediatric trauma surgeon, and her children. She will often mention that her line of work has taught her how important life is and how much she values her family and the time she gets to spend with them.
Many of mention how kind and intelligent Dr. G is in communicating and providing answers to them.
This show is great if you’re interested in seeing some interesting medical cases, and because it is TV, you will get a suspenseful thrill with each case. 😉
*Unfortunately, you will not find this show on air anymore. Dr G. retired from her practice in 2015. However, you can find full length episodes on YouTube – search “Dr. G. Medical Examiner” or here!
Questions, comments, other show suggestions? I’d love to hear from you!
Hi friends! How many of you grew up hating your peas? I was one of those kids. However, we learn in nutrition that the more a person is exposed to a food, the more likely they are to grow to enjoy it – especially in adulthood.
Sugar snap peas are now one of my favorite vegetables – especially when they’re prepared this way. 😀 Plus, did you know that 1 cup has about 40 calories (that’s a lot of peas), and they’re loaded with vitamins, minerals and also provide you with protein & fiber?
So next time you’re craving a crunchy, satiating snack, instead of reaching for the chips, give this a go!
*Recipe is vegan, gluten free, dairy free.*
YOU WILL NEED:
1 cup sugar snap peas, raw 😀
D I R E C T I O N S:
Heat about 1 tbsp olive oil in a large, non-stick pan on medium heat.
Once the pan is warm, add whole, raw peas.
Add about a teaspoon of each: black pepper, garlic powder, dried ground herbs (of choice), and salt.
Toss the peas in the pan making sure they’re coated in seasoning and oil alike.
Add about 1 tsp red pepper flakes – or more if you like it hot!
Continue to cook peas -stirring occasionally- until the skin appears wrinkled (about 7 minutes).
Remove from heat and serve!
Be careful, you may want to eat the entire serving (and in this case, that is ok). 🙂
I have read several books in my life, but there aren’t many that I would say all of you should read.
Jen Sincero is a success coach and author with a great sense of humor, and really knows what she’s talking about when it comes to this life stuff.
“You Are A Badass is the self-help book for people who desperately want to improve their lives but don’t want to get busted doing it.”
The chapters that resonated with me the most were:
“Give and Let Give”: on the benefits of giving, and if you give to the world, you will receive in return.
“What are you doing here?”: on finding our purpose in the world
“I know you are but what am I?”: on not worrying what people think of you.
Now, this isn’t the extent of my love for this book, but please, do yourself a favor and read it. It will get you to re-think your ways, bring more positivity into your life, and love who you are even more.
Recommend? —> yes. For everyone. Male or female, seeking or content.
Maca is an old, more recently discovered superfood full of antioxidants and amino acids. And guess what? It’s a plant (surprise, surprise). It’s difficult to pinpoint the flavor of the fine, tan powder, but one of my best friends describes it as “slightly nutty, a little bit sweet.” – needless to say, we love it. Everyone should add this superfood to their pantries for an all natural nutrient boost to yogurt, cereal, and smoothies.
This smoothie in particular can help if you’ve been thinking about chocolate all day but know you should resist the temptation of chocolate ice cream. I can assure you, this will satisfy your craving and make you feel a lot better than the excessive fat, sugar, and calories that ice cram provides.
Ps: it’s vegan, gluten free, and dairy free.
Y O U W I L L N E E D:
1 large frozen banana
1 c. unsweetened plant milk
2 tbsp powdered peanut butter
1 tbsp unsweetened cocoa powder
1 tsp ground maca powder
1 tsp unsweetened coconut flakes
1 scoop neutral/vanilla protein powder *optional*
…and all you have to do is blend until everything is creamy and combined into a homogenous mixture.
You’re going to want to try this one for yourself. Share your thoughts!
First off, Happy National Nutrition Month too all my fellow healthy foodies!
As many of you know, I am almost finished with a degree in community nutrition which credits me to become a Licensed Nutritionist in my home state of North Dakota (and enables me to apply for licensure in other states) once I graduate. (Complete list of states in link at bottom of page from the American Academy of N&D).
Because this month celebrates dietitians & nutritionists and everything we do for the field of health, I am sharing with you why I chose to purse a degree in nutrition. I’ve wanted to be a doctor for as long as I can remember but we’ll save that story for another day. However, because I am pursuing medicine, I often find myself explaining why I’m currently studying nutrition but still want to go to medical school. Here’s my story!
During my sophomore year of high school, I was required to take a health course. My classmates and I were taught the standard, “don’t abuse alcohol, don’t smoke or use drugs, use two forms of birth control.” Along with those important components of health, we were also taught about a healthy lifestyle through exercise, practicing a healthy mindset, and that of proper nutrition. I was intrigued when we talked about the MyPlate guidelines and how adequate nutrition affects a athletic performance – reasons I still love nutrition to this day. But what really got to me was watching a few documentaries in class.
One of the documentaries was on adopting a whole-food, plant-based diet that proved regression of several chronic diseases such as hypertension, heart disease, and dramatic weight loss of those suffering with obesity. This blew my mind. As a 16-year-old, I had no idea how important diet and overall nutrition was.
The other documentary, which many of you have seen, was SuperSize Me. Morgan Spurlock documents eating McDonalds for every meal for one month in duration. He experiences first-hand the effects of fast food through gastrointestinal illness, elevated blood cholesterol, and a rapid, unhealthy weight gain. (If you haven’t seen it, you should). Find it here:
Being a knowledge-hungry high school student as well as an athlete, these films sparked my interest and inspired me to change my then moderately-healthy diet into a diet that had me feeling better and enhancing my athletic performance. Through this process, I found myself becoming more and more interested in the field of nutrition and why these things make your body work so well. It was amazing to me that if you feed your body right, it works even better that you could ever imagine, and ultimately, you are in control of your health. I wanted to share this with others.
My junior year of high school approached and I began my first part-time job: a dietary aide in the hospital. I worked with several nutrition & dietetics students and began talking to them about their field of study (Nicole, if you’re reading this, I’m talking about you)! It was very apparent that these students were passionate about their future careers. I did my research in schools and programs, and from there, I knew I was going to purse a bachelor’s degree in nutrition. Now, my degree nearly complete, I haven’t thought twice about it.
What does this have to do with medical school? If you are planning to apply to medical school like myself, you may pick any undergraduate major to complete your 4 year degree in; as long as you complete the prerequisites required for medical school (AAMC) and take the MCAT. It is recommended applicants major in a field of study that they are passionate about andI am so grateful I will have a bachelor’s degree in something I love.
So overall, why nutrition?
1. The top 2 causes of death in the United States are heart disease & cancer (CDC). Both have a strong correlation with diet and can reversed through medical nutrition therapy and prevented through nutrition education. If we continue to educate our country, the prevalence of these chronic diseases may be lessened, and our country may live longer and have a better quality of life overall.
2. I love all things food, nutrition, fitness, and feeling well. Being educated on what our bodies need to feel all these things, I hope to lead through example for my future clients and patients.
3. Nutrition is a fairly new scientific field. We as students and practitioners are always learning new things about the effects of certain foods, nutrients, and diseases through dietary intake. It’s progressive, new, and exciting to be a part of.
I, like many others, am eager to see the progression of our country’s overall heath through the effects of proper nutrition. It is apparent that we as a country are becoming more progressive in health trends and *not to brag BUT* my generation is spreading the word about living healthy lifestyles through social media platforms promoting nutrition, fitness, and healthy living – it’s quite amazing!
Let’s keep a good thing going!
Thanks for reading, and green smoothie cheers to my fellow nutritionistas! Happy National Nutrition Month!
Hello, everyone! This past week has been wonderful. I have hardly thought about school, and as much as I love learning, stepping away for a few days has been the best thing I could ask for. Now that I’m recharged, I am ready to finished my 6th semester of undergrad, strong. 🙂
So where was I?
When asked what my plans were for spring break, and being told I was flying to Las Vegas, I got the common response of “VEEEEGAAAAS!” Yes, Vegas is known for being “Sin City,” but coming here for the second time with one of my best friends, we had different plans. Last year, we walked all over the strip and discovered places we wanted to return to, and others we wanted to explore even more and that’s exactly what we did! Want to know how I did Vegas? Or if you are interested in all the food? Keep reading!
Before getting here, Koryn & I FaceTimed for over two hours the night before deciding what we should bring with. The weather forecast giving us some foreshadowing to a gorgeous week. The entire week here was predicted to be in the mid-80s and not a cloud in the sky. Boy did we luck out – it’s March, people. The majority of our packing lists included swimsuits, shorts, tank tops, and sundresses. We did well.
When we landed and got checked into our resort around dinner time, we hit the pool as soon as we could (don’t worry, we wore sunscreen). After feeling like we hit heaven prematurely, we headed to our favorite restaurant from last time, Buddy V’s. It’s located in the Venetian (an Italian-themed resort), and has many options for meals. I enjoyed Madeline’s Whole Wheat pasta with veggies. One thing I wish we had realized when we made our reservation is just how long it would take us to walk to the Venetian from the Monte Carlo (we were nearly late for our dinner reservation, but trust me, it was worth the fast-paced walk). Another thing to note about Buddy’s is the croutons. Koryn & I shared a caesar salad so we could reminisce on the warm, risotto croutons.
After dinner, we walked to the Bellagio to explore before getting on the tram. To our surprise, we found a gelato shop ran by an Italian family at Cafe Gelato. My friend Koryn got cappuccino gelato and I got pistachio. It reminded me of the endless amount of gelato I had whilst in Italy myself…
It was one of the best Mondays I’ve had in a long time. We woke up and hit the gym for a quick workout before we stocked up on fruits & veggies at the grocery store. It was 85 degrees before noon so we took advantage of the pool. Can we just take a second to reflect on how amazing the sun feels when you live in North Dakota? Ok. Anyway. After getting cleaned up, Koryn and I headed back to the strip and explored some more resorts and walked the strip (outside). New York New York is like walking through just a smaller version of the Big Apple, so I’ve been told.
The restaurants within the building feel as if you’re outside; restaurants that emulate street food, American food, and many places to find shakes for dessert. Koryn and I couldn’t decide where to eat this time! We tried Broadway Bar & Grill and sat in what felt like a patio. We shared a salad, mozzarella triangles, and fresh cut french fries. Healthy or nutrient dense? Nope. But what about dessert? Neither of us had been to Shake Shack so we gave that a whirl. Zero regrets.
Another 85+ degree day spent by the pool in the morning with SPF of 50 and not a cloud in the sky. No sunburns, minimal tan lines we are in great shape. Let me take a second to talk here. Koryn and I got to nerd out a little this Tuesday. Within the Luxor resort is where you can find the Bodies exhibit. Being both of us have taken gross anatomy and lab, we have experienced the marvels of the human body and been fascinated each time we walked out of class. Bodies was a briefer version of our previous knowledge, however, our minds were blown away when we got to the embryonic section of the exhibit.
There were various embryos beginning at 4 weeks of life all the way up to 24 weeks. Each embryo showed immense progression of developmental features of the fetus and the bones and cartilage were specifically preserved to portray the development. The embryo at 8 weeks was smiling. We were mind-blown!
After we had our fair-share of anatomy for the day, we walked back to the Monte Carlo for dinner – 800 degrees pizza. I’m sure many of you have had wood fired pizza, but this stuff is amazing. The ingredients are fresh and their specialty pizzas are something I could rave about.
Many of you know that I don’t choose to eat pizza unless it’s really good, and if you’re with me, it’s worth it. 🙂 I got the Bucca, which is a rosemary base, grilled onions, butternut squash, bacon, mozzarella, and I asked for fresh basil. I had plenty of leftover pizza for lunch the next day!
After finishing dinner, and feeling spontaneous, Koryn & I decided to check out the Cosmo. We discovered how gorgeous the inside of the resort is during spring break last year, but just walked around in awe. This time, immediately, we found The Juice Standard, a fresh-pressed juice shop that makes juice, smoothies, and has plenty of other vegan options. I had done my research on where to find an acai bowl in Vegas, only having seen them on my fellow food bloggers’ Instagram feeds. We got to sample a few different juices and Koryn decided on the “Bee Royal” consisting of apple, lemon, and extra ginger. I got an acai smoothie with granola, coconut flakes, banana, pumpkin seeds,cashews, and more smoothie than I have ever had before.
Find The Juice Standard here:
We enjoyed our treats in the Cosmo itself, but noticed there was an escalator going upward, so up we went! We found a rooftop pool proceeded by “are you two here fore the event?” “uhhhhh, no…” So for for a short, unintentional time, we discovered one of the views of the Strip from the pool at the Cosmo. We can only wonder what the event was!
We got on the early shuttle back to our resort and came to realize it was still in the mid-70s. We spent about an hour in the hot tub, and walked back up to our room. Koryn fell asleep at 9, and I fell asleep at 10. Yes, you read that right. We’re still unsure of how this transpired, but that’s ok. This trip was about feeling refreshed!
Another day in the sun with fruit for breakfast and not a cloud in the sky. Before we headed for the pool this time, we took about a mile and a half walk to Dunkin Donuts, yes, I know they’re everywhere. But guess what? They’re not in North Dakota so it’s a treat 🙂
We spent some more time in the sun, still reapplying high SPF sunscreen, and enjoyed every second of not thinking about responsibility. Once we got cleaned up for the day, Koryn and I wanted to hit a few of the stores on the strip. Fashion Show Mall is located north of Caesar’s Palace and is, well, how Vegas does everything, huge. After a long evening of hitting the shops, we had salads in Caesar’s Place on our way back to our resort. I had a grilled Chinese chopped chicken salad with cashews, cabbage, grilled chicken, and microgreens on top.
Wait, I forgot. On our way past Caesar’s Palace, in the front entrance of the mall was a Pressed Juicery stand. Seeing my Instagram friends in California rave about this juice, I tried two different kinds – Greens 2 & Vanilla Almond. No wonder everyone loves these.
Koryn and I finished dinner and headed back to our ride back to our dessert, but we wanted to check out the creamery within the Monte Carlo. We sprinted back from the tram at Bellagio to make it, but it was closed. We were sad over ice cream… there’s always tomorrow. 🙂
Our last full day here in sunny Nevada. Koryn and I made breakfast and enjoyed the sun until mid-afternoon before getting ready to head back to the Strip for the last time. I had been looking for a place that serves poke (in Japanese, “to cut”). For those that don’t know, poke is basically deconstructed sushi. I got salmon, cucumber, avocado, spinach, crushed peanuts, and eel sauce.
Koryn and I walked to Caesar’s to do some more shopping and at the end of the day, we returned to the creamery that had closed on us the night before. Koryn & I shared a cookie ice cream sandwich as an honorary last hoorah. Nice work, Vegas.
To our dismay, we ended the day by packing up our belongings (and hoping they don’t exceed the 40 lb weight limit) for our flight the following day.
Our final day in the sun. This time, we were blessed with a mid-day flight to enjoy a little more time by the pool before checking out. And off the the airport- just like that, spring break 2017. If you were wondering, my bag weighed 39.5 lbs, and Koryn’s weighed 40.0. St. Patrick was on our side today 😉
This trip was relaxing and refreshing – exactly what college students need in the middle of the semester. I am so happy to get home to Stella in my own bed. Tomorrow will be full of meal-prep, a kick-a** workout, and a lot of histology. Who is with me?
Hope everyone’s spring break was as delicious as mine!