Just something to think about…

Saw this today on my Facebook feed this morning and just wanted to share. As the spring and summer months approach us, its even easier to reach local food. Find a farmers market near you and take a visit!

Vegetarian Spring Rolls with Peanut Butter Sauce

Okay, okay so I might not be the best “sushi maker” or form the tightest wraps or rolls but sometimes taste can overcome poor presentation/appearance, right? Let’s at least hope so. Even I can admit that ginger root is rather ugly but it sure does taste good. Same with okra or split pea soup.

But as the old adage goes, practice makes perfect.

I’ll practice.

We’ll practice.

Spending so much time on the road with Dustin right now leaves me very little time to get my groove on in the kitchen. Because of this, every time I go home to visit my family, the kitchen is the only place I want to be. I can hear you now, “Who would ever want to spend more time in the kitchen?”

Me. It’s what I do. It’s what I love.

I love playing with or recreating recipes. Trying. Failing. And trying again. I love experimenting with foods that I have never tried or maybe never even heard of before. I love introducing new foods to people, helping them see that healthy can be tasty too.

This past weekend, I was determined to pull out my nonexistant sushi making skills and make either veggie sushi rolls, using this recipe from my Forks Over Knives cookbook, or some kind of fresh spring roll.

Dustin and I always order spring rolls when we see they are offered in the ‘non-fried’ variety at restaurants, so it was these that I really wanted to recreate.

The plan was to take either recipe to my sister-in-laws birthday dinner party on Saturday night but that didn’t quite work out. After searching for rice paper at three different grocery stores, I should have known all along that Whole Foods was the place to go to gather the ingredients for my recipe (which I finally found on Sunday, the day after the party, rather than Friday).

This spring roll recipe, or my own variation of, was not only fun to make, but also easily adjustable for my family’s preferences:

“I don’t like the avocado.”

“It needs more spice.”

“Less spice.”

“Too much peanut butter.”

“Not enough peanut butter.”

And each roll was made differently to satisfy the requests! The following recipe is what we determined to be the best.

Warning: these were so tasty that they never even made it to the dinner table. Rolling and eating worked just perfectly for us.

Vegetarian Spring Rolls with Peanut Butter Sauce

Recipe adapted from Foodista

Ingredients

• 1 Head Butter Leaf Lettuce
• 1 Red Bell Pepper
• 1 Jicima
• 1 Bag Shredded Carrots (or shred your own)
• 4 Scallions (Shredded/Julienned)
• 12 Rice Paper Sheets (or more depending on how many you want to make) – I found mine at Whole Foods. Publix nor Kroger carried them
• Dried Basil (to taste) … fresh would be even better
• Red Pepper Flakes (to taste)

Note: we added Sriracha to a few of the wraps to give them a little more spice.

Peanut Butter Sauce

Recipe adapted from Splendor in the Raw

Ingredients

• 1/2 Cup Natural Crunchy Peanut Butter
• 1/4 cup Toasted Sesame Oil (I subbed olive oil here and it worked fine)
• 2 tbsp Lemon Juice (Lime worked too)
• 2 tbsp Agave Nectar
• 1/2 cup water

Note: the original recipe also calls for 1 tbsp of chipotle peppers but we used red pepper flakes instead since that’s what we had on hand!

Directions:

1. Prepare peanut butter sauce first. Add all ingredients to bowl or blender and mix until evenly combined.
2. Julienne pepper, jicama, scallions and carrots (if not pre shredded) into 2 inch long strips.
3. Fill round pie pan/shallow plate with warm water. Dip one rice paper in the water, soaking both sides. Lay on a flat flour towel cloth. Allow to dry for about ten seconds before using.
4. Lift/peel rice paper off of cloth.
5. Place half of one de-ribbed piece of butter leaf lettuce in the center of the wrap.
6. Top lettuce with a spoonful of peanut butter sauce, spread evenly.
7. Add basil and red pepper flakes to taste.
8. Add a layer of each vegetable.
9. Starting at one end. fold the edge towards the middle. Repeat with the parallel side. Rotate the spring roll by 90 degrees and roll from one end to the next (Note: I did not follow this last step. In fact, I don’t think I even read it. I just started rolling. Maybe that’s why my rolls were a little messy!)
10. Cut each roll diagonally and place facing up on a serving plate.

Easy does it! A tasty appetizer, lunch, dinner or anytime snack!

If you try them, let me know. I’d love to hear about your wrap rolling success or tips you might have to improve mine!

Also, my new site is planned to go live this weekend! Same site address but entirely new look. I’m so excited!

I hope you have a wonderful evening!

Good health!

 

Lately Through Pictures and a Smoothie Recipe

It sure feels good to have my running partners back!

I almost made the shot!

This morning, my pups and I hit the local park for a four mile run/walk to enjoy this beautiful (still slightly chilly!) weather. Although the three of us haven’t shared a run together in quite some time, these two haven’t slowed down a bit these past few months. More or less, this is a pretty standard day for them…

They are crazier than one could ever imagine but I couldn’t love them more!

Dustin and I had a wonderful Easter with both families, cooked and ate lots of good food and celebrated the resurrection of Jesus Christ!

All my siblings in one house!

The celebration continued up at Dustin’s parents house yesterday since it was Opening Day for the 2013 baseball season! It’s a big day in the Evans household and I love it! This year, for the first time ever, we cheered on two teams, both the Braves and the Mariners. We were happy with two Ws and some delicious food, al fresco!

The grill master and number one Braves fan doing his work

Grilled asparagus, corn, broccoli, carrots and roasted potatoes for me and ribs and chicken for the rest! It was veggie heaven! We enjoyed what will hopefully be one of the last nights cold enough for a fire (wishful thinking, right?) after dinner. Why can’t every Monday be like this?

My lap dog had had enough by the end of the night 😉

The hubby hit the road today so I hit the books, fueled by this delicious, nutrient packed green smoothie.

In it went baby romaine leaves, Warrior Blend Vanilla Raw Protein, spirulina, flax meal, maca powder, strawberries, blueberries, pineapple, lemon and almond milk! It was delicious and so green because of the spirulina!

I hope you have a wonderful Tuesday evening! More studying for me!

Good health!

Heavy Legs, A Letter to the Easter Bunny and Easter Recipe Link Love

Today was just one of those days. And by one of those days I’m talking about my not so good run. This morning, Dustin and I set out for a three-mile run together. I could already tell it wasn’t going to be my best run when I tried to convince him that I was only going two miles instead of the three we normally run.

Enter former professional athlete thinking here: “You might as well not even run then,” he said.

Now we all know that isn’t true but he clearly knew the words I needed to hear to jump on board for entire three-mile run and off we went. I huffed and puffed the entire run and with only half of a mile left, I let him know that I was about to walk the remaining way home.

His response: “That’s weak-minded, Ashley. You’ve run a marathon before and you can’t finish three miles?”

Geeezzzzz! Can’t a girl get a break!?

What do you know? He was right. I finished the three and was happy that I had a drill sargent my husband there to pull me through. What is marriage for if it’s not to make you run when you may or may not have had one too many vegan peanut butter cookies made by the little sis last night? Just kidding! Even tough my body felt weak, remaining mentally strong was all that I needed. Somedays I feel like I can run forever and other days I want to stop before I start.

The bad run was quickly forgotten when we walked in the door to find a green smoothie made by mom waiting for us.

She said it was spinach, frozen bananas, blueberries, peanuts, vegan protein powder and almond milk. Perfectly green just in time for Easter!

And speaking of Easter, will the Easter Bunny be visiting your house this weekend? If so, do us both a favor and request that he keep the high fructose corn syrup, hydrogenated oils and artificial dyes to himself this year. Instead ask that he deliver something a little bit healthier this Easter Sunday.

If you’re anything like me, throwing things carefully putting together the ideas that I have been compiling for weeks at the last-minute is usually how I roll. And even though I don’t have any children right now, I’m sure making easter baskets for them one day will be no different. I’ve made it easy for you this year though; all you have to do is print this letter regarding healthy Easter ideas and mail it to the Easter Bunny. He’ll be sure to deliver a happy and healthy Easter this year! (One can wish! But I’m sure you’re capable of pulling off a healthy Easter too!)

Dear EB,

Please include any or ALL of the following items in my child’s easter basket this year (and bring me one too while you’re at it!):

Food ideas:

• Dark chocolate covered strawberries
• Dried strawberries
• Homemade cookies
• Fresh fruit
• Nut butter packets (Justin’s Nut Butter has a lot of tasty options)
• Healthy trail mixes/granola/granola bars

Non-food ideas:

• BPA free, reuseable water bottles
• Jump rope
• Headbands
• Bright colored, no-show socks
• Colorful hair ties
• Jump rope
• Sidewalk chalk
• Lip gloss/nail polish
• Herb seed packets
• Bible
• Books
• Magazines
• Journal
• Sunglasses

Yours Truly,

The Best (insert your title here) Ever

Along with the letter, maybe you want to request that he deliver some of these side dishes for your Easter brunch too. I plan on making some/all of them for our Easter lunch on Sunday! (See the links for the photo source and recipes.)

Veggie Flowers (to go with …)

Roasted Beet Hummus

Mushroom and Red Wine Quinoa Risotto

Roasted Purple Potato Salad

Do you have any favorite Easter recipes/foods that you’d like to share? If so, I’d love to know!

I hope you have a wonderful Easter Weekend! Good Health!

7: An Experimental Mutiny Against Excess

This book could not have been delivered to my doorstep at a more fitting time. And even better, it was not delivered by the UPS man but sent straight from the heart of Texas and a dear friend. She has no idea how impeccable the timing was.

Last week, during my breaks away from my RD exam study materials (when I’m nutrition therapy and government programmed out), I started the book 7, by Jen Hatmaker, as recommended and sent by my big sis, Lindsay.

In the book, Hatmaker decides (in much more detail than that) that she wants to try a new way of life in order to bring Jesus back to the center of her life. Her purpose behind the project is stated perfectly in the introduction, “Jesus, may there be less of me and my junk and more of You and Your kingdom.” The book details Hatmaker’s seven month journey, reducing seven areas of her life to seven simple choices. The seven areas she selected are as follows: food, clothes, possessions, media, waste, spending and stress.

Trying to stay focused on passing the RD exam relatively soon, I have only made it through the first area: food. (Wouldn’t ya know?!) During this month, she only consumed seven food items: chicken, eggs, whole-wheat bread, sweet potatoes, spinach, avocados and apples. It is during this time that Hatmaker is able to think differently of food.

I wanted to share this below passage with you because I found it so relatable, interesting and well written. I would guess that each of you can probably relate to at least a sentence or two.

Hatmaker writes,

I’ve been drinking the Kool Aid the marketing industry, food lobbyist, nutritional “experts,” and the FDA have been selling. You say oat bran is the new messiah? Check. Include in every recipe from 1988 to 1991. Fat is our enemy? Got it. Enter margarine, only one molecule away from plastic. Now carbohydrates are evil? Delete from menu. Insert angry feelings toward orange juice and other sneaky foods conspiring to make me fat. High fructose corn syrup is healthy because it’s made from corn? Bring on the, well, ten million products it is pumped into.

After all, according to its Web site (12) high fructose corn syrup “can be part of a balanced diet”, and these people would never lie to us. Evidently, our obesity epidemic has nothing to do with a highly processed sugar diet, but “a decrease in PE classes and other plausible explanations.” (I know I haven’t had a decent PE class since 1991.) Also? Good news! Its expert panel concluded that frequently consuming soft drinks will not increase our obesity risk at all (13). Sweet surprise indeed! Dr. Pepper for everyone and pass the Oreos.

But beware of the carrots. They have an agenda.

Honestly, I have swallowed this whole. I haven’t had a glass of orange juice in four years, but I’ve had no problem drinking Diet Coke, with substantiated links to cancer and kidney failure. But it’s fat free. My nutritional perspective is so tainted by marketing I’ve lost touch with common sense.

Does this sound familiar to any of you? Based on the conversations that I have had with numerous people regarding nutrition, that statement hits the understanding of nutrition in this country right on the forehead. Through this blog and my future work, I hope that I am able to rid or decrease the confusion of nutrition and help it all make sense for you again.

Since I am only in the beginning of the book, once I am finished with it I will be sure to do a full review of the book, but thus far in, I highly recommend it to all of you. It has already helped me put things back into perspective, remember what is truly important and realize how easy it is to forget that as Americans, we don’t live like the rest of the world. I was quickly reminded of this when I learned that if you or I make more than $35,000 a year then we are in the top 4% of the earnings of the world. And if you or I make $50,000 a year than we are in the top 1% of the world. Fascinating, isn’t it? It certainly was for me.

And now onto the Clothes chapter! I’m eager to see what I will gain and learn through this month for Hatmaker.

Have a gracious Tuesday night!

Good Health!

Calcium…Without the Udder

Hi there! Happy Meatless Monday! You haven’t forgotten about Meatless Monday, have you? Just because I’ve been MIA doesn’t mean you’re Meatless Monday motivation has been too, right? I sure hope not! But even if it has, it’s never too late to jump back on (or on for the first time) board starting at your next meal, or maybe just for one meal of the day on Mondays. Any effort is beneficial!

No bones about it here though, without mentioning names or pointing fingers 😉 , my lunch date had tuna in his lunch today. So you can see, even in this household MM doesn’t always happen, especially when we are on the road as much as we are right now (but maybe my evil tactics will rub off on him for next Monday or the next or the next muah hahahahaaaa.) Totally kidding…well, kind of.

Eating as healthy as possible on the road… Fresh Market Tunacado Roll for the Mr. and a Veggie Roll for me. Washed down with a kombucha, of course. I only say “of course” because these days, the day isn’t a day until the hub has a kombucha, I kid you not. So maybe my evil tactics are rubbing off on him a little bit? Just maybe.

On to today’s somewhat related topic and an explanation of the post’s title.

What do horses, cows, elephants and hippos all have in common? If you’re only thinking their massive size, you’re on the right track but there’s more. In addition to there large body size, each of these animals have extremely strong bones to hold up this enormous amount of weight. And guess what? these animals eat a plant-based, herbivore diet, meaning no animal milk for them. All of the calcium they consume in order to build and maintain those strong bones comes from the plants they eat. So why are we taught that we can only get enough dietary calcium to keep our bones strong through “three servings of dairy/products made from dairy daily?” Blah, blah, blah.

Simple answer: because of the mighty dolla bill.

I’m going to leave it at that, but I want you to know that there are other ways to get your calcium in for the day. And I’m sorry but no udder included!

Whether you don’t like the way dairy products taste or choose, for other various reasons, not to consume it, you can be sure that you are meeting your daily calcium requirements by including the following foods in your diet daily:

1. Leafy and non-leafy green vegetables: collard greens, turnip greens, kale, bok choy, mustard greens, broccoli, okra
2. Dried beans: black, navy, great northern, soy
3. Calcium-fortified plant based milks: almond milk, coconut milk, hemp milk, etc. (just check the label for calcium fortification)
4. Nuts & seeds: almonds, almond butter, sesame seeds, tahini (ground sesame paste, used in most hummus recipes), chia
3. Dried figs
4. Tofu (made with calcium sulfate, again check the label; non-GMO preferably)
5. Blackstrap molasses (add to oatmeal, baked beans, etc.)

And in case you’re wondering just how much you need daily, here is the government set RDA (Recommended Daily Allowance) for calcium:

See, it’s quite easy to get enough calcium without the help of our 400 lb+ cow friends. Don’t let your health be decided by the high dollar marketing tactics – plants can do it too!

I hope you have a wonderful evening! Good health!

Ashley

(This post has been brought to you by the magic and timeliness of my iPad. My first ever iPad blogpost. If you notice any abnormalities (like the large spaces before and after the pictures and the absence of my signature), I blame it on that. Not sure I will attempt this again.)

C’est La Vie, Internship and Exciting News!

Hi there and happy Friday!

As of today, I am one week out of my dietetic internship graduation from the Mayo Clinic Florida. It still feels surreal. Three years ago when I embarked on my journey to return to school, I never thought the day would come. Now the time has already come and gone.

This blury photo was taken after our graduation of me and my two fellow interns, Jessica and Abbie. It seems so strange that we are all states away again after being side-by-side, every.single.day. for the past nine months. We chat almost everyday, so I still can’t wrap my brain around the fact that we will never be Class #54 physically at Mayo again.

Since graduation, I (with the help of my parents) moved out of my Jacksonville place, returning back to my hometown for the first time since 2005 (for an extended period of time). It’s hard to believe that eight years have already passed. I’ve taken a complete break from all things nutrition, with plans to hit the books hard on Monday in preparation for the RD exam. I hope to take and pass it within the next six weeks so I better get busy!

It’s been so nice to hang out with my husband again, after living in seperate states for the past five to six months. We both make jokes that we don’t remember what it’s like to live together anymore, but we are certainly rememering quickly! Because he travels so much for work, I decided to hop in the car with him and spend some time checking out what his life has been like for the past six months. He keeps joking that he knows I will always join him on the road if he takes me to all of the healthy food spots along the way, so our past few days on the road have looked a lot like this…

Steel cut oats, berries, bananas, and granola at our hotel this morning.

Kale, spinach, and cabbage salad (+ so much more!) from Whole Foods.

Daily Kombucha!

He knows me too well! We have spent more time in Whole Foods this past week than I did during my entire internship. No complaints here though. I haven’t eaten this well since our Orlando days. (I’m hoping he thinks this way forever!)

Tonight, we are in Oxford, Mississippi so that Dustin can check out the Ole Miss baseball game while I explore the town and write to you. We are going to dinner in the Square tonight,not quite sure where yet but hopefully finding more delcious, healthy food!

And now you have to be wondering what is the exciting news that I mentioned in the title. I’m so excited to share with you that the blog is getting a makeover with an entire new face and more nutrition related content (since I will be an RD in just a few short weeks!). I am told by my designer that it will be only a few more weeks; he is sending me the first “draft” soon! I know both you and I will be happy with it based on my conversations with him.

Well, I’m off to get ready for a datenight with my HUSBAND. Sure feels strange to be in the same town as him! I hope you have a great weekend as well!

Good health!

Internship Fun

Hi pals! I hope you all had a wonderful Sunday!

I’m feeling super lazy right about now. Despite that, this weekend has been pretty productive, in all of the non-fun, am I not in high school anymore? ways. I’ve been sitting at my computer since 7am and didn’t step outside once today. Sad. I feel like it was such a wasted day, but I keep trying to convenience myself that it wasn’t, internship wise.

The weekend started on Friday afternoon with another project assignment. Instead of stressing, or working for that matter (like I probably should have), I went straight to the gym for a run and yoga. I left feeling much better than I did going in so that’s always a plus.

To make up for my Friday night slack (right now, not doing work on a Friday night is a bit unusual), I woke up bright and early Saturday morning to get some work done.  Later in the morning, I headed over to the Donna 26.2 Expo in downtown Jax to talk marathon nutrition with both athletes and non-athletes alike. The turnout was great; so many nutrition questions! It was incredible to be in the presence one of the leading breast cancer researchers and Mayo Clinic oncologist, Dr. Edith Perez, as she discussed the importance of exercise in cancer prevention. I was very sad to not take part in running the race this morning because of prior talks earlier in the internship to be a part of a research study to be conducted at the actual race (not just the expo). Maybe next year!? My training for my next marathon actually starts on Monday (tomorrow?!) ironically; perfect timing as my running motivation is soaring after this weekend!

After the race, back to my boring computer chair I went until later in the evening where I joined my fellow interns for dinner with one of thier family’s. It was a wonderful break from the work to say the least.

Like I said earlier, today has been more work but I was able to get so much done (hence, why I’m able to write!), so for that, I am grateful…even if I missed the Florida sunshine.

Last week, I spent time in school nutrition, which was interesting yet very predictable at the same time. One thing I did realize is that I actually do have an interest in school nutrition (which certainly wasn’t there before): I know it would be an uphill battle for the rest of my life, however, certainly a battle worth fighting.

And that friends, is the day in the life of a dietetic intern. Fun, right?

With only two weeks in my internship remaining and now being asked what my next plans are eight times a day rather than the normal four, my head is starting to spin again as I too ask myself, “what’s next?”

I do know that move number twelve is next, but that’s about all, folks!

Also, I wanted to mention that I promise to have more nutrition and fitness related posts soon!

Have a great week!

It’s All in the State of Mind

{Photo Source}

Hi there! Happy almost Friday! Another week DONE! Just wanted to check in and share something that I found a few weeks ago; I can’t remember where unfortunately, but I read it to Dustin tonight and thought I should certainly share it with you. My sister is on her way down right now to see me, so I am excited for a break from the work and am actually going to get to enjoy the city of Jacksonville instead of my cubical, the library, my desk and the indoors! Wahoo! I hope you have an awesome weekend too!

If you think you are beaten, you are,

If you think you dare not, you don’t,

If you’d like to win, but you think you can’t,

It’s almost a “cinch” you won’t.

.

If you think you’ll lose, you’ve lost,

For out in the world you’ll find,

Success begins with a fellow’s will;

It’s all in the state of mind.

.

For many a race is lost

Before ever a step is run;

And many a coward fails

Before his work’s begun.

.

Think big and your deeds will grow,

Think small and you’ll fall behind,

Think that you can and you will;

It’s all in the state of mind.

.

If you think you’re outclassed, you are,

You’ve got to think high to rise,

You’ve got to be sure of yourself

Before you’ll ever win a prize.

.

Life’s battles don’t always go

To the stronger or faster man,

But sooner or later, the man who wins,

Is the fellow who thinks he can.

You must believe in yourself if you ever want others to too!

Good health!

Consistency

[Photo Source]

During my time spent at Mayo Clinic, the hundreds and hundreds of hours that I have either sat in or conducted nutrition counselings, I have noticed one reoccurring theme.  This “theme” is something we are all familiar with, in fact, probably a little too familiar with.

You probably have someone in your life that tells you, “I love you,” more often than you might even notice, probably on an everyday basis. You never doubt that they love you, but those words almost become expected or normal and maybe after so long, possibly even meaningless. Not that you doubt their love but you’ve just heard those words so many times, kind of like, “Hi. My name is Ashley.” Very routine.

It seems as if, the word/theme that I am referring to has too:

Consistency.

We all know what it means, but let’s take a second to analyze it for what it’s really worth.

As defined by the dictionary, consistency is…

1. agreement or accordance with facts, form, or characteristics previously shown or stated

2. agreement or harmony between parts of something complex; compatibility

3. (Physics / General Physics) degree of viscosity or firmness

4. the state or quality of holding or sticking together and retaining shape

5. conformity with previous attitudes, behaviour, practice, etc.

For purposes of this post, number five seems fitting.

As I sit in on and conduct these nutrition assessments, the reoccurring theme of consistency, whether positive, or in this case, usually negative, is always present. I have seen so many visits in the past few months that always go the same way. The patients always say, “I don’t know how this happened.” (All the way from 5-300 pounds overweight to 50+ pounds underweight: both groups struggling with weight related health issues.)

I do.

Poor decisions that seemed so harmless… over a long period of time.

One plus one always equals two, right?

As does this…

Calorie surplus + calorie surplus = Weight gain.

Calorie balance + calorie balance= Weight maintenance.

Calorie deficit + calorie deficit= Weight loss.

If only it were that simple.

It’s not about what you ate for breakfast today or what you aren’t going to eat for dinner tonight or even that your ran six miles yesterday or that you haven’t exercised in a month. It’s about what you do over time that will lead you to the end result. And for your body, everyday is the end result.

The way we feel today isn’t a result of our indulgence last night, but instead, our indulgences over the past few weeks/months/years that add up over a period of time. Or rather, the way we feel today is a result of the good nutrition and exercise decisions we have made over the fast few weeks/months/years.

If you look at today’s decisions as the the end result of how you will feel and look next month, next year or in twenty years, what you eat tonight and making that exercise date holds a little more importance, right?

It’s all about consistency. Day in and day out.

It’s okay to slip up every now and then, just not everyday. It’s okay to skip your exercise every now and then, just not every day.

One plus one will always equal two. Just as good decisions plus consistency will always (usually) equal good health.

I encourage you to be consistent:

• Make good decisions at least 80% of the time.
• Let everyday be a good day. You deserve it.
• Eat to live, don’t live to eat.
• Choose greens.
• Just move: walk, jump, skip, play.
• Sweat.
• Stretch.
• Focus on the company and laughter, not the food.
• Drink water.
• Eat breakfast.
• But most of all, enjoy life.

Each. And. Every. Day.

If you always do what you’ve always done, you’ll always get what you always got, and you’ll always feel what you always felt.

Have a good weekend!

Good health!