pregnancy protein bowl | 3-ways

now that I'm in my second trimester Ive started to really get my appetite back.  food isn't such a struggle, which I am thankful for, and I am enjoying food again. while I wasn't terribly nauseous or feeling like I was going to throw up all the time, food just really wasn't interesting to me AT ALL.

I've been focusing on smaller meals that are high in nutrients, fiber, and protein.  back a couple, err four years ago when I was pregnant with the twins I started eating this fruit/yogurt bowl that was insanely high in protein and I've found myself back into that swing because fruit is my favorite when I'm pregnant. now, I've designated these as breakfast + lunch + dinner options, but there has been many times that I've eaten the fruit bowl for dinner and the quinoa/hummus bowl for lunch.. or even breakfast!  SO, mix and match however your heart + tummy desires:)

these bowls are about 400-500 calories each and range from 25-45 grams of protein per bowl!

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breakfast // 1/4-1/2 cooked whole oats + 1-2 tablespoons almond butter + 2 tablespoons slivered almonds + 2-3 strawberries, sliced, 1 teaspoon chia seeds.

lunch // 5-6oz plain greek yogurt (I use FAGE 0%) + 1/2 or 1 full scoop protein powder (about 25 g protein) + 1 apple + 3-4 strawberries + 1/2 cup grapes + 1/2 banana, sliced

dinner // 1/2 cup cooked plain quinoa + 1/4 cup hummus (I love white bean hummus) + baby kale + 4-8 chicken sausage meatballs

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a couple tips for making these bowls.. 

lunch // I typically use one of the single serving cups of greek yogurt, which ends up being a little less than 6 whole ounces.  as far as protein powder goes- I love the isopure zero carb.  since I'm adding so much fruit (carbs) to my bowl I don't need the extra I get from some protein powder- so look for one thats lower in carbohydrates. the isopure vanilla is delicious and so is the strawberry! either would work in this bowl. I picked up some optimum gold standard whey from Costco because it was on super sale and have been using that and love it, too. none of these people know who I am, but after lots of tasting of protein powder these are the ones I love the most!

  

dinner // if you can find the single serve pouches of quinoa in the frozen food section of your grocery- thats your best bet for making this a quick and easy meal.  you can also make a large serving of quinoa on the stove top ahead of time and keep it in the fridge when you need it!  you can use any hummus you love- I really love white bean hummus (they have no idea who I am either..) because it has less tahini flavor than most hummus I have had.  I found this chicken sausage at Costco last weekend, and I'm so thankful!  before now I've been making this bowl with Baker's chicken meatballs, so finally I can stop dipping into her (rather expensive) meatball stash.  lastly, stir in the baby kale when you are cooking the quinoa OR right after its come out of the microwave while its still hot.  the kale will wilt down an make it softer and easier to eat and blend in with this bowl.

what are your go-to fixes for getting in protein and energy while pregnant? I would love to hear!!

for more info like this.. check out my pregnancy food journal HERE.

food facts from Texas FNCE 2016

its the time of year again for all things food and nutrition in my world.  I mean, it usually works out to be about 65% of my day between work and home when I feed my family- but when the Texas Food and Nutrition Conference and Expo rolls around I'll fully submerged in it.  just what my nutrition slash foodie heart + mind and soul live for.  this year the theme was all about health and lifestyle and what food has to do with it.  I always walk out of those three days with a notebook full of scribbles and so much to reflect on.. and with full desire to change the universe one french fry at a time.  this year was close to home (driving distance), so I got to come home to my babes every night - which I appreciated.  I caught up with old RD friends that I see about once a year at this conference, made some new ones and learned a thing or two about whats new in the nutrition world. 

FOOD: A Prescription for Health and Wellness

rumor has it that GMOs cause cancer, autism, allergies, gluten intolerance, or other illnesses and conditions in humans and animals (remember MAD COW?).  all of these 'rumors' are absolutely false. biotechnology in plant agriculture has come to mean the process of intentionally making a copy of a gene for a desired trait from one plant or organism and using it in another plant. the result is a GMO (genetically modified organism).  the truth is that every fruit, vegetable, and grain that is commercially available- including organic - has been altered by human hands.  as of 2014 ,GMO's are grown/imported/used in 70 countries. there are currently nine GMO seeds in the US: alfalfa, canola, corn (field and sweet), cotton, papaya, potatoes, soybeans, squash, and sugar beets... apples have recently been approved and are coming to the market soon! (learn more about GMO's here)

cancer + obesity. American Institute of Cancer Research (AICR) estimates that

130,300 U.S. cancer cases every year are related to excess body fat- most commonly endometrial, cervical, ovarian, stomach, lung, and kidney cancers.  if you have diabetes you are at a 23% increased risk in developing breast cancer.

food photography.  a food blogger typically spends up to 6 hours on prepping, styling, shooting, and blogging one single recipe.  toothpicks, cotton swabs, towels, straws, tape, scissors, spray bottle, and tweezers are all good items to have on hand for styling food.  tiny bowls and plates so less food can fill up the space.. and odd numbers are preferred (such as three lemons or 5 meatballs).

dietary fiber + health.  the recommendation for fiber intake is 38 grams/day for men and 25 grams/day for women.  most people only get about 10 grams/day.  in 1985 'wood pulp' was listed in the ingredients list in the first 'high fiber bread'. today you would find the word cellulose.

wood pulp IS cellulose.

fiber is fiber, eh?

school lunch program.  there are over 30 million children that utilize the school lunch and school breakfast programs.  colorful salad bars, with fruit and vegetable items offered from A to Z (apples to zucchini) have been successful in elementary schools.  not every school district utilizes these resources in creating healthy balanced meals for their students.

2015 dietary guidelines. the dietary guiltiness play a HUGE role in shaping the structure of many different government food programs (school lunch, WIC) not just providing recommendations on how we should eat and be active. 

five key messages:

follow a healthy + consistent eating pattern across your lifespan // all food and beverage choices matter.  choosing a healthy balanced diet most of the time will help to manage weight and prevent chronic disease.

focus on variety, nutrient density, and amount // to meet nutrient needs within calorie limits, choose a variety of nutrient dense foods across the foods groups and within recommended amounts.

Limit calories from added sugars, saturated fats, and reduce sodium intake // 13-17% of our calories come from added sugars. 39% of those calories comes from sugar sweetened beverages- in children ages 1-18 years. nearly 100% of children, ages 1-8, exceed the recommended amount for solid fat and added sugar.

shift to healthier food and beverage choices // drink whole milk?  try 2% or 1%.  always eating out of a can?  opt for fresh (vegetables).  very small changes make the most impact.

support a healthy eating pattern for all // everyone has a role in creating healthy eating patterns in various settings nationwide; including home, school, work, and your community.

NEW food label proposal includes: bold and enlarged serving size + calories per serving, updated daily values , and differentiates between natural sugar and added sugar. 

culinary intervention for certain chronic disease and illness can be significantly improved and/or prevented through food alone.  studies have been shown and conducted in the use of an anti-inflammatory diet against such disease as breast cancer and has shown real benefits.

10 Things I Learned at 2015 Texas Academy FNCE

I have spent the last week with about a thousand Texas dietitians for the 2015 Texas Academy Food and Nutrition Conference & Expo.  I am thankful and lucky to be part of such a profession that I am truly passionate about - and that there is so much to learn.  The continuing education piece to my yearly registration dues as a dietitian is legit- the nutrition field is constantly changing.  For example.. coffee was boosting my metabolism on Tuesday, but by Friday morning they say it is bad, bad, bad.  Kind of like the weather in Texas.  You don't like it at the moment.. just wait.  It will make a shift.  The difference is, making sure these nutrition tips and tricks you are learning about are from credible sources:)  
>>end soapbox<<  

The opportunities at FNCE are endless.  The mornings are early with sponsored breakfasts and go late with dinners and receptions.  The daytime hours are filled with informative educational sessions, and a couple tours through the expo hall, not to mention the networking with fellow dietitians ranging in all types of field interest.

So, with my bags packed, me and this belly made the short trip to Houston for a week long stay of learning about the latest news on nutrition and human health and then wandered the expo sampling the newest food products to hit supermarkets - my favorite part, don't you know.  Lots of gluten free items from Whole Note Foods, and around the corner was Mission Tortillas handing out packages of corn-whole wheat blend tortillas and offering out samples of goat cheese and spinach quesadillas (get in my belly).  The Texas Beef Council was a sponsor (dietitians eat beef!) and I went back for a second sample of the homemade zesty lentil gazpacho.

This week was nutrition-rich as far a knowledge goes- I wish I could have sat in on every single session..and my notebook is full.  Instead of sorting through every single bullet point I jotted down throughout this last week, I figured I would share of few pictures and hit the highlights that really struck my dietitian heat strings.

1. Food Service Dietitians and nutritionists are basically the equivalent to rockstar status when it comes to feeding our kids - both in and outside of their school walls.  The amount of effort and thought that goes into these healthful meals nearly knocked me to my knees.  Getting to hear Dayle Hayes, MS, RD speak at the opening session made me want to get more involved with the school lunch programs in my area.

2. Cooked and served meals are amazing on days 1-3. 

On day four I wanted to make my own food again.

3.  After a serious discussion with my sweet friend, Amy Goodson (dietitian for the Dallas Cowboys, Texas Rangers, USA Track & Field.. and a plethora of other amazing things..) we both decided that a breastfeeding mother's nutrition strongly resembles that of a female athlete. 

4. Artificial sweeteners have been rigorously studied and tested for safety (and is probably the most common question I get asked about..)These studies have corroborated the safety of these products, and to suffer ill health effects you would need to consume quite a bit more than you are likely to. How much was what we were all asking - even me and the several pregnant women sitting in the vicinity: A 150-pound woman would have to consume 20 diet sodas per day, every day for the rest of her life.. OR consume 100 Equal packets. 

Sweet Tea, anyone?

5. The Top Five Sustainable Food Habits:

1.) Following a plant-based diet,

2.) Eating more organic foods (less fertilizers and pesticides means lower impact on the environment),

3.) Eat locally (reducing the number of miles that food has to travel before arriving to your dinner plate)

4.) Learning to eat with the seasons means choosing foods that were not grown in artificial conditions (like a greenhouse).  Eating in-season produce are better because they require fewer resources and less energy to produce.

5.) Reduce waste - 36 millions tons of food was wasted in 2012.

6. Food Allergies are NOT as common as one would imagine.  Up to 28% of the population perceive they have a food allergy and seek out self-treatment.. while just about 4% of the population have a true food allergy. 

7. Food Addiction is real.  It is seen in very young children and into adulthood.

8. A sugar crash after eating a high glycemic food triggers the same 'craving' desire in the brain as it would in individuals that maintain a drug addiction. 

Walking in heels for 5 days straight did a number on my feet.

9. 40% of the population is on a nutritional supplement.. 

95% of those people found their nutritional information for taking those supplements on the internet.

(Side note.. there was a Marble Slab Creamery within walking distance from the hotel.  I may or may not have enjoyed it twice last week.)

   

10. Being a supermarket RD is still my one TRUE dream and desire in this profession.  The ladies at HEB proved that for me this week.

Not the First Time {But the Most Fun}

Tuesday was a weird day for me.  I probably cant say I've had a day like that before.

It was 'weird' in a good way.

A great way, you guys. 

My day started off with a morning almost completely to myself.  I woke up a little later than usual - the girls were still sleeping and I contemplated rolling over and going back to sleep, but ultimately decided to get in a quick shower before they woke and demanded out of their cribs. 

I had a big day ahead.

I showered, shaved my legs, washed and blow dried my hair, made myself some coffee, dumped it all over my bathroom rug, remade said dumped coffee..

enjoyed a cup of yogurt and a few berries..

answered a couple work emails.. 

Those little birds snoozed through it all.  When does that happen?

Never.

They woke with just enough time to get dressed, have some milk and take their dry cereal breakfast to go!  It was off to grandmother's house for the day - but not before I attempted a few pictures on the porch before we left.  They turn 18 months this week (and I might cry..) and I like to snap a couple for the blog (and their year book) and these were a fail.  Jolie was mid-tantrum, and if you look close enough you can see Parker's green snot. 

We are all still sick.  Boo!

After I dropped the girls off with their BB and Papa, I was totally lost with an empty house!  I hardly knee what to do with myself.

'mama bear' tank / loved by hannah and eli 

This mild panic of 'nothing to do' was short lived.. rehearsals for my hot spot on The Hallmark Channel's Home & Family Show were about to start! 

Yep..this awesome show.

And these beautiful people were their, too!  Mark Steines and Cristina Ferrare are the hosts of this super fun and laid back show (my mother in law watches often and she turned me onto it recently)

The producers got wind of my most recent published recipe (June/July issue of Taste of Home Magazine) and wanted to feature it on their regular cooking segment Cristina Cooks! 

 I was invited to Skype on the air as she made it.  UM.. hello!?  Yes!

I was so pleased with how the taping and air of the show turned out.  My very first live television appearance was on CBS News about Halloween and candy consumption.  I got a call at 3:30pm for me to be prepped and ready to go live at 5pm. 

Oh, by the way, here are potential talking points.  See you at 4:15p.

I was a complete mess.  Lost my words a couple times. Thankfully it wasn't bad enough for them to never call me back again.. I was on the next month talking about immunity and food for the coming flu season. 

ANYWAY- this time was so much fun.. and I was wearing yoga tights and leopard print ankle socks. You can see the full recap on the Hallmark Channel website HERE

Jordan made sure to point out that he made national television as well.

Cannot forget those two little ladies (that stole the show in its entirety)

This recipe is available in the June/July issue of Taste of Home

AND you can check out the full recipe on the Hallmark Channel website HERE

It was such a great day! I am honored to be apart of a really fun group of people at the Home & Family Show. Even if it was for just about 10 minutes.

..or six.

Everyone gets their ten 6 solid minutes of fame at some point..right?