Mardi Gras

Last night we headed to cocoa village for some dinner and drinks. We had no idea it was "mardi gras" down there! Needless to say we had a great night. Things like this won't happen once we become pregnant, and we both know this. We are taking full advantage while we still can.

A sweet band at Murdock's. They played some surf rock jams and some reggae.

Mardi Gras parade!!! This pirate ship float was definitely my favorite. We also found the secret entrance so we didn't have to pay. Score!

After the parade we caught a blues band. They were probably the best live blues band that I've ever seen! And check out this killer bass...just beautiful!

We had a great night with great people!

Beach in Jupiter

I've been real busy lately working on my professional design life, so I haven't had much time to post anything new. I completely re-designed my branding including: my website, my resume, my business card, and my art. I have built two websites to add to my portfolio to hopefully bring more business in.

If you'd like to see what I've been working on in the design world goto: www.katrinagelino.com

On another note...this weekend was pretty busy. Nathan and Dustin went down south to Jupiter for some scuba-diving. I drove down there the next day to check out a new dog beach for bella and I. She always has such a good time there.  Digging enormous holes, chasing birds, sniffing butts, running with doggie friends. I didn't get too many pictures, because of the sand issue, but I did capture a few moments.

I just love the one of her paw in the sand. Its so funny. The top picture is at the Square Grouper..a wonderful little place on the beach where we got some lunch. A great relaxed atmosphere there. We'll be back for sure. What did you do this weekend?

Inspired By Beer

Who wants to hold a cool bottle of beer in a plain ol' koozie? Not me! I made these koozies today simply with some fabric, scissors, and a hot glue gun. (my best friend).

obesity + bloggin', dogs + exercise, and new IRL blog friend!

A new study published in the Journal of Medical Internet Research finds that people who spend more time on the computer have a higher risk of obesity, even among those exercising “enough” during the week.  Three categories of internet time were set: none, low (less than 3 hours per week), and high (more than 3 hours per week). People falling in the highest levels of computer use (more than 3 hours per week) were 1.5x more likely to be overweight and 2.5x more likely to be obese when compared to people who don’t use the computer at all [1].

Advice? Aim for 250.

The American College of Sports Medicine recommends people spend 150 minutes per week exercising and 250 minutes per week if they want to lose weight [1].

Really? 3 hours a week is a lot? No wonder I want to lose weight! ;)

And for us dog lovers, some wonderful news!

The average dog owner gets more exercise walking their pets than someone with a gym membership. The average dog owner exercises their pet 2x a day for 24 minutes each time – 5 hours and 38 minutes a week. In addition, the average dog owner takes their pet on three long walks a week, adding on another 2 hours and 33 minutes of activity [2].

Those without dogs spend a mere 80 minutes per week at the gym or heading out for a jog. However, 47% of non-pet owners admit they do absolutely NO exercise [2].

And who’s happier? A whopping 86% of dog owners reported enjoying the time they spend walking their dogs while a mere 16% reported enjoying their time spent at the gym [2].

I almost wish I owned a more athletic breed of dog. Lily is athletic for a bulldog, but that isn't saying much...

And last night (after boot camp, no less!) I met a fellow bloggie for a beer (go check her out, her blog is pretty awesome!). And we have a freakish amount in common...

- both named "Nicole"

- she is from Tulsa, I am living in Tulsa

- both RD's!

- both have important people in our life named "Rob/Robbie"

- both 24

Crazy, huh?! It was great to talk and network with another RD! Thanks for meeting with me, Nicole!! Safe travels back to Cali!

Questions:

Have you ever met a "blog friend" IRL (in real life)? Maybe at FNCE or somewhere similar?

If you are a pet owner, how many times a week would you say you walk your dog?

How many hours a week, realistically, do you spend online blogging/Facebooking/emailing friends, etc. (non-work related, basically)? 

I would have to say I spend at least 9 hours a week online/blogging/emailing/Facebooking in a week -- most of which takes place on the weekends. Eek! 

And we walk Lily about 5 times a week for 20 minutes a pop...failing on that one, too!

[1]. Main, Emily. Overweight? Blame the Internet. MSNBC. November 29, 2009.

[2]. Average dog owner ‘gets more exercise than gym-goers’. Telegraph. November 27, 2009.

The Guinness Challenge

You may have noticed...I have moved! I

am no longer "Produce Princess"....but rather, I am now "PreventionRD". I wanted to switch my domain name (I'm not too tech savvy...is that correct blog terminology?) to something that was related to my blog site name. Does that even make sense? Anyways, I have moved to here. I hope you all find me...or I find you, or else...I will miss you!

So, today was the Guinness Challenge and we had a blast! Just for you, blog world, I was a picture-takin' fool....

 

Let's start this blog post recap from the beginning. Irish bar hosting the run = bag pipers! 

I LOVE bag pipes!

  

 Here's the group ready to run...Bailey, too. I'm the SHORT blonde (I'm 5'3...these folks are just giants!)

  

 Here's the start of the race. We started in the back 'cause we were a lil late getting our bibs and chips...

  

 And here I start my runtography. A view of our Tulsa skyline and a fairly good shot of some elevated course ahead (uggggggggh)

  

 Beer stop #1

THIS was SUPPOSED to be at 1.5 miles. Thanks to my Garmin 305, however, I knew it was at 2.2 miles. Thank you, Garmin.

  

 This is a timed event, people. Lady like manners not required.

  

 Still beer stop #1 here...Matt and I were fairly hardcore about our carb stops, but not hardcore enough to omit time for photographic memories!!

  

 Here I am showing off my Guinness...and my Garmin 305, most importantly.

  

 Hello, HILL. Bahhhhhhhh!!!!

  

 On the down-hill...but a longggg ways to go to beer stop #2.

P.S. HATE races where people ahead of you are passing on the opposite side of the road!!

 

Dun dun! Beer stop #2! Workin' hard or hardly working, folks?

  

 Ok, they worked hard enough....but not at the right times. Warm Guinness = drinking bread.

  

 Beer stop #2 photo opp of Matt and I (lookin' a lil rough here, not gunna lie!)

  

Translation for those of you who don't know sign language...2 down, 1 to go

  

 ...Back over that blasted hill

  

 FINISH LINE IN SIGHT!!!!!

  

....but not before our last beer at mile 4. Mid-gulp, sorry about that face. This is a timed event, remember?

  

 Husband, me, and Matt. Drinking our congratulatory brews from the race sponsors (like we needed them)

...I did give away my second one, however!!

 

 The Guinness Challenge Finishers!!!

It probably goes without saying, but I have a headache and a warm bath calling my name. Ciao for now, bloggies!

The DL on Boot Camp

So, boot camp. You guys want to know more, huh? : )

Day 1: Repeat, Repeat, Repeat.

If the workout had a "theme" it would've been shoulders and buttocks. We used hand weights (I brought 8lb-ers and 5lb-ers. Let's just say the 8's stayed at home today...) and did LOADS of over-head presses. We did tricep curls, lunges, and squats. I gotta say, I love squats...and talk about a mega calorie burner! 

The class is run as a circuit and our routine last night was repeated 3x with running in between sets.

Day 2: The (BLASTED) Plank.

I. Hate. Planks. I. Hate. Planks. I. Hate. Planks.

I am decently strong and planks get me EVERY time. Holding a forward or side plank for 60 seconds BLOWS. Not only the strength portion of the exercise, but also the balance. I have nothing positive to say in regard to those boogers. 

Tonight we also did biceps and abs. Lots. If you're familiar with pilates and "V" sit-ups, you're familiar with killer ab workouts. We did those. Lots of those. 

We worked the biceps with the handled elastic bands and did high reps of bicep curls, holding the band beneath our feet in a standing position.

The bosu ball also made an appearance tonight. However, for once, I owned the bosu ball...it did NOT own me. Squats on bosu...handled.

Now would be a good time to let you all know that I've entered into a race this weekend. And in true Tulsa fashion, it involves beer. The "Guinness Challenge" is a 4-mile run and challengers must finish a Guinness at the 1.5-mile marker, 3-mile marker, and finish line (prior to crossing). While I love Guinness, I do feel this running + drinking WILL present as a challenge. 

We shall see...stay tuned. Pictures necessary, I know.

CHEESE Giveaway announcement! Go here! What a neat giveaway!!

My puppy has a cold and feels deprived...gotta go! 

Anyone else off for Veteran's Day tomorrow? THIS makes me a VERY happy girl!

Thirty-ONE Days of Diabetes

I decided not to be a cop-out and to complete the full month of diabetic meal pattern eating -- thirty-ONE days versus my proposed thirty days. So, my last day, Halloween...wasn't a complete bust for being what it was: Halloween. I ended the day with something like this...

Breakfast:

1/4 cup steel cut oats, uncooked (2 carbs)

1 Tbsp brown sugar Splenda (1 carb)

coffee with 2 Tbsp sugar-free International Delight (0 carbs)

1 kiwi (1 carb)

     Total: 4 carbs

Lunch:

1 servings of Terra Chips (1 1/2 carbs)

2 Nutridel cookies (1 1/2 carbs)

1 mini Butterfinger (1 carb)

     Total: 4 carbs

Evening (between 6 and 11pm):

fajitas - chicken and shrimp and all the veggies (0 carbs) - I didn't eat any tortillas!

1/2 cup beans (1 carb)

1/2 cup rice (1 carb)

1 cup salad and salsa (0 carbs)

handful of tortilla chips with salsa and a bit of queso (1 carb)

2 beers (1 1/2 carbs)

3 fun-size Kit Kats (2 carbs)

     Total: 6 1/2 carbs

TOO MUCH! AHHH! Darn candy! So my last day and meal was my worst day and meal of all 31 days. If it is any consolation for my actions, my stomach punished me for my sugary gluttony!!!

All-in-all, diabetic dieting was not difficult...it simply required some planning and self-control at times (which I often times lacked). As a dietitian, those managing their diabetes through oral medications such Metformin, Glipizide, Actos, and Glyburide are at high risk for elevated blood sugars. While many patients want to avoid insulin at all costs, insulin therapy actually creates a greater degree of control for the patient. A sliding-scale insulin regimen allows for fluctuating carbohydrate intake (and quite a bit of it, at that!), while the oral meds are not so forgiving. This was a very rewarding experience, and also very humbling. I do feel like I have a better understanding of the difficulties of diabetic meal patterning and the effort it takes to balance meals and control portion sizes. Any clinician working with a diabetic population should consider putting themselves up to this challenge in order to better relate to their patients and provide them with the insight, empathy, and care that diabetes self-management requires.

It's been a few days since I graced the blog world with some research and I booked marked this interesting study earlier in the week. And all too appropriately, it's related to diabetes. A meta-analysis showed that meat intake is linked to diabetes. Specifically, high intake of processed meat may increase the risk of developing type-2 diabetes by get this...40%! This study was conducted in the US and Norway and included 12 cohort studies [1].

In addition to processed meats, red meat was linked to an increased risk of type-2 diabetes. And along the same lines, high intake of both processed and red meats increases one's risk of colorectal cancer up to 20% [1]. 

Since the outpouring of research against the safety of processed meats, we have drastically reduced and nearly eliminated our intake. While luncheon meat is inexpensive (relatively) and handy, the health risks is poses are not worth the convenience to me. Opt for all-natural peanut butter or almond butter sandwiches, tuna, chicken, or egg salad. Light on the mayonnaise, always! 

 

And...my team finally did it. GO ILLINI!!!!!!!!!!!!! While the season is obviously a wash, watching my team whomp yesterday gave me goosebumps of excitement! SO happy for them!


This morning in our living was a picture epitomizing fall (at least to me)....

Puppy laying on a warm bed in front of the fire...chewing on an old-fashioned oats container!

I used the last of the old-fashioned oats in making my new FAVORITE breakfast (ever?)...

YUMMMM!!!

Happy November 1st! Enjoy a beautiful Sunday. Lily and I are off to go crazy at the dog park! Ciao!

[1]. Daniells, Stephen. Meat Linked to Increased Diabetes Risk: Meta-Analysis. Food Navigator. October 28, 2009.

Happy Halloween!

I wish you all a Happy (and safe!) Halloween! Yesterday at work, a few of us dressed up and snapped a shot. I, am the banana. Not the most flattering of looks on me, but all too appropriate seeing as I'm a dietitian :)

Before I settled in for college football and trick-or-treaters, I got in a good run and dashed out to do my errands. And of course, that included not only a trip to the grocery store...but also to the health foods store! Needless to say, I got lots of goodies. With husband gone most of the week, I wanted some easy meals for one and enough balanced "snack foods" that I could just snack for dinner since I'm flying solo. Check it out!

 Here we see: USDA organic Acai juice (can't wait to try it!), all-natural Pineapple Coconut juice (it's low in calories, surprisingly and I also cannot wait to try it!), Apricot Pumpkin Butter (my new favorite food -- AWESOME in oatmeal!), fat-free cottage cheese (I was CRAVING cottage cheese and pineapple!), 100% resveratol juice (only 130 calories for 10 ounces!), POM (per the recommendation of Candid RD!!), and skim milk way back there (next to the beer, haha!)

Moving over a bit in the fridge you can see...

USDA organic Oregon Chai (yummmm! I haven't spoiled myself with any in QUITE some time!), fresh salsa, and my favorite hummus: Sabra Classic Hummus (I'm making falafel at some point this week!)

I also got: low-calorie/high-fiber noodles, Terra chips (YUMMMMMMM!), USDA organic wheat pizza crust, organic old-fashioned oats, lots of ZEVIA!, a HUGE mango, kiwi, pears, bananas, limes, salmon, pumpkin puree, and HALLOWEEN CANDY!!!!!

My (cheap) husband bought Nerds, Bubba gum, Smarties, Jaw Breakers, and Lemonheads. I was afraid our HOUSE would get EGGED if we didn't include any CHOCOLATE!!!!! So, he left town and I bought chocolate : )

Anyways...Lily and I are ready for trick-or-treaters, as you can see!

And my fruit basket is looking ready for the week, as well...

And just as I was getting ready to press "Publish Post"....my doorbell rang. Package for Nicole. It was my Nutridel cookies! After reading about Nutridel cookies on Jenny's blog, I just had to try them. 

And they are DELICIOUS! I ordered the assorted pack of 28 packages (2 cookies per package). The flavors are: pecan, flaxseed, almond, and oatmeal. I tried the flaxseed and it was SOOOO good!! 57 calories a cookie! They are all-natural, cholesterol free, contain no trans fat, are dairy-free, and contain no refined sugar. The cookies are high in fiber (3 grams!) and contain antioxidants and omega-3's. And, they are GOOD!

Welp, it's time to commit my full attention to football. Yesterday's diet was about the same as the day before, so I will spare you! HAPPY HALLOWEEN!!

It's 5 o'clock somewhere!

I have a little routine on Friday afternoons after a busy work week: a beer.

MSNBC published an article on Tuesday entitled, "Is it beer-flavored water or water-flavored beer?" In recent years there have been efforts made in creating a lighter beer which is lighter in calories. Most standard beers have approximately 150 calories and are 5% alcohol by volume while domestic light beers contain approximately 100 calories and 4% alcohol by volume [1].

Miller came out with MGD 64 as of somewhat recently, a 64-calorie beer for a standard 12-ounce serving. And most recently, Anheuser-Busch InBev's Select 55 hit the market -- a 55-calorie beer for a standard 12-ounce serving. Both beers contain approximately 3% alcohol by volume [1].

While I have tried MGD 64, I am yet to try Select 55. MGD was acceptable, not great. Personally, I drink because I LOVE the taste of both beer and wine. So while producers are creating these low-calorie beers, I can't help but wonder, what population are they catering to?

Most people drinking beer are doing so for one of several reasons:

1. Because they like the taste of beer and probably will drink what they prefer, in which case they will probably prefer a beer with average to above average flavor.

2. To get a buzz or to get drunk, in which case a 3% alcohol beer by volume would not assist them in their goal.

3. To be social and have a drink with friends or family, in which case a lower-calorie and less flavorful beer would be acceptable. HOWEVER, those who are extremely health conscious or watching their weight would probably opt NOT to consume calories by means of alcohol.

What do you think? As the article goes on to explain, the population of consumers desiring lower calorie, lower alcohol content beer is marginal at best. Interesting, anyways. At least it's an option for consumers who would opt for a Select 55 or MGD 64 over a regular beer just because.

Yesterday's diabetic diet went like so...

Breakfast:

2 whole wheat waffles (2 carbs)

2 Tbsp peanut butter (0 carbs)

1 banana (2 carbs)

     Total: 4 carbs

Lunch:

tuna salad wrap in a spinach tortilla with tomatoes and lettuce (2 carbs)

1 serving baby carrots (0 carbs)

cucumber slices (0 carbs)

6 ounce fat-free Greek yogurt (1 carb)

     Total: 3 carbs

Dinner:

1 cup spaghetti squash (2 carbs)

2 Tbsp pine nuts (0 carbs)

1/2 cup marinara (1 carb)

4 ounces of broiled tilapia (0 carbs)

     Total: 3 carbs

Snack:

1 cup skim milk (1 carb)

1 sheet of graham crackers (1 carb)

     Total: 2 carbs

No real plans for the weekend. Husband is headed out of town so it's just the puppy and I. I'm planning to get in a few good workouts and catch up on sleep...as much as the puppy will allow, anyways. Have a wonderful start to your weekend!

[1]. Associated Press. Is It Beer-Flavored Water or Water-Flavored Beer? MSNBC. October 27, 2009.

Butternut Squash Sauce...B12 & Weight Loss...Dental Health and Halloween...National Peanut Board

Happy Hump Day! I can't decide what I want to blog about today, so I am blogging about 4 completely unrelated things: Butternut Squash Sauce, B12 and weight loss, the best Halloween candy to consume to preserve your dental health, and blog post recognition from the National Peanut Board. And of course, my diabetic diet from yesterday (2 days to go!). So, here we go...

Last night I decided to make a modified version of a Butternut Squash Sauce recipe I ran across while perusing the Weight Watchers recipe board.

First I peeled and seeded one large butternut squash. I cubed the squash and simmered it for about 30 minutes in 1 1/2 cups low-sodium chicken stock with 6 cloves of crushed garlic, fresh ground pepper, and 1/4 cup white balsamic vinegar. I added about 2/3 cup fresh chopped basil leaves about 20 minutes into the cooking process.

 

While my squash was simmering, I enjoyed a DELICIOUS (best beer ever??) Southampton Pumpkin Ale. YUMMMYYY!!!

 

Once my squash was nice and tender, I blended it into a thick paste.

I added the Butternut Squash Sauce to some whole wheat tube noodles. I topped the dish off with goat cheese crumbles and pine nuts (not pictured).

Question: Does this sound or look appetizing to you? My dear, dear husband ate this creation, Lord love him. The taste and flavors were WONDERFUL, but the consistency was that of baby food. What should I do differently next time?

In other news...B12 injections and weight loss. I feel the need to address this because I see SO many patients who hear that B12 injections will induce weight loss. This is COMPLETELY FALSE. Here's what Mayo Clinic has to say about B12 and weight loss...

Question: Vitamin B-12 injections for weight loss: Do they work?

Answer from Katherine Zeratsky, R.D., L.D.

There's no evidence that vitamin B-12 in any form — including vitamin B-12 injections — enhances weight loss. One study published in 2005 suggested that people who took a number of different supplements, including vitamin B-12, gained weight more slowly over a 10-year period than did those who took no supplements. However, many factors must be considered when interpreting the study results, including the fact that people who take dietary supplements tend to be more health conscious — which may contribute to better weight management. 

If you're hoping to lose weight, resist the lure of quick and easy solutions. What counts is a healthy lifestyle. Enjoy healthier foods and include physical activity in your daily routine.

Verdict from this RD: "If it sounds too good to be true, chances are it is!"

And...dental health for Halloween candy?

As an avid Julie Deardorff reader, I was happy to see this article in the Chicago Tribune today featuring the best and worst candy for your TEETH! New research is showing that the first line of defense in preventing cavities is xylitol-containing candies and gums. So, the low down on candy....

BAD ENOUGH
(Examples: Pixy Stix, Sweet Tarts)
Trick: Yes, Pixy Stix are a sack of sugar. But if poured directly on the tongue, it won’t touch teeth, leaving nothing for cavity-causing bacteria to feed on. Powdery candy also dissolves quickly, before bacteria can cause damage.

Why this scares dentists: There is no such thing as “best” candy for teeth.

BAD BAD
(Examples: Hershey’s Kisses, M&M’s)
Trick: Chocolate, which won’t stick to teeth for long periods of time, contains calcium, which could help protect tooth enamel. Research shows dark chocolate with at least 65 percent cocoa content is a potent antioxidant. Still, moderation and timing are important. “It’s better to eat four chocolates at one time rather than having one chocolate every three to four hours,” said Dr. Girish Herekar, a dental expert for justanswer.com.

Why this scares dentists: At room temperature, chocolate clings to tooth enamel. When it melts, it sinks into the crevices of teeth. Try freezing it to make it better for your teeth.

AHHH! BAD BAD BAD BAD BAD!
(Examples: Snickers, Almond Joy, Twix)
Trick: Caramel, nougat and other fillings add sugar, which may erase chocolate’s benefits.

Why this scares dentists:  Candy with fruit or nuts is “sticky and can get caught in the pits and grooves of teeth, causing decay,” said Dr. Julie Barna, a spokeswoman for the Academy of General Dentistry.

DON'T DO IT!!!!!!!!!!!!!!
(Examples: jelly beans, candy corn, Dots, Tootsie Roll, Skittles)
Trick: It takes longer to eat, so you may eat less. But the higher the melting temperature something has, the worse it is for teeth.

Why this scares dentists: “If a 5-year-old ate an orange jelly bean and didn’t brush, I could look three hours later and still see orange in the grooves of his teeth,” Weinstein said. “Sticky, chewy candies linger there for hours and can create a higher acid content, which allows the bacteria to feast.”

 Question: What's YOUR favorite Halloween candy? I'm a Twix and Butterfinger fan. Almond Joy, too. Oops! Ironic - I scheduled my dentist appointment TODAY.

And lastly, I received an AWESOME email from the National Peanut Board today! The email read:

Dear Nicole,

I want to thank you for posting the Q&A on peanut butter. It’s always great to hear a dietitian’s point of view on the healthful benefits of peanuts and peanut butter. The charts you provided were also wonderful. I will keep them on hand for future reference. I enjoyed your post so much I posted the link on my company’s, the National Peanut Board, Facebook fan page. You can check it out here: http://www.facebook.com/pages/National-Peanut-Board/63476447613#/pages/National-Peanut-Board/63476447613

I would like to send you some nutritional information on peanuts and peanut butter and some peanut flour. Peanut flour is an emerging product from the peanut industry and is different from peanuts and peanut butter. In order to make the flour, fat must be removed during the process, making it a lower fat product that still contains all the protein and nutrients peanuts have. It can be used in many cooking applications from baking to soups, sauces, desserts and beverages. If you would like to try some please send me your address and I will ship it out to you.

Thank you again for the post!

All the best,

Lindsay Spencer  

Lindsay Spencer

Communications Coordinator | National Peanut Board

Tel | (678) 424-5753

Fax | (678) 424-5751

Facebook | Twitter | YouTube | Flickr | Blog | nationalpeanutboard.org

­­­­_______________________________________________

I, of course, happily responded with my address. What a cool email to receive, huh? I've also asked Jenny of PB & Jenny to write a guest post on peanut butter. We'll see what she comes up with for us! Check out her blog, it's fun!

As for my diabetic diet yesterday, it went something like this...

Breakfast:

1 serving mini shredded wheat (3 carbs)

1 cup skim milk (1 carb) 

     Total: 4 carbs

Lunch:

2 cups chicken noodle soup (1 carb)

6 ounces fat-free Greek yogurt (1 1/2 carbs)

1 small apple (1 carb)

     Total: 3 1/2 carbs

Dinner (it was totally a random meal...)

1 chicken enchilada with black beans, chicken, 2% shredded cheese, and enchilada sauce (2 carbs)

1/3 cup whole wheat pasta (1 carb)

3 Tbsp Butternut Squash Sauce (<1 carb)

     Total: 3.25 carbs

Snack: 

1 graham cracker (1 carb)

1 Tbsp peanut butter (0 carbs)

Side note: Today was taste test #6 or 7 at work -- Buffalo Chicken Lasagna and it was a HUGE hit! I had the most participants to date -- 15!!! :)

Long...post...sorry...!!!