Saturday, July 27, 2013

Grocery Shopping: The Power of Planning

Eat better. Stress less. It's what we all try to do.

A lot of people find it hard to make time for the grocery store and leave with a good cart of food. It's so easy to wing it, buying impulse items that don't go together or make up complete meals. Does hearing, "There's nothing to eat!", sound familiar, right after buying lots of food?

 This is where the power of planning comes in. Something as simple as making a grocery list can help you eat better and stress less. With so many options for making lists it is easy to find something that suits your needs best. There are grocery store applications for your smart phone, adorable paper pads that are fun to use, or even places like Whole Foods that will do the shopping for you.

  • Choose 5 meals you would like to eat for dinner and for leftovers. Have a few same ingredients in each meal for a shorter shopping list. 
  • Add in favorite fruits and vegetables 
  • Write down any staples you are out of or need such as oatmeal, milk, spices, etc. 
  • Plan snacks or treats you want to avoid overspending (these get expensive!) 

If you don't plan to succeed, you plan to fail. 

Here are a few popular smart phone applications on the market.

Kiss your pen and paper goodbye with this list app. You can see local sales, clip coupons, find recipes and even share your grocery list with other people. When you share with others, you can mark certain items with high priority as well. 

AnyList is another easy to use grocery list app. It allows you to sync and share your lists with friends and family and use custom categories. Custom categories are great for conquering and organizing your grocery store trip like 'produce' and 'canned goods'.

Whole Foods Market Recipes

A great app to create lists directly from recipes. Recipes are rated which helps you choose. It even has a feature that plans meals from food you already have at home.

 For people that like the old fashioned pen and paper route, here are some fun-to-use lists that make you write it all down.

These lists are available for purchase here.

Always arm yourself with a plan for success! Hopefully using a list will help you eat better and stress less about grocery shopping.

Tuesday, July 2, 2013


Currently in my internship rotations! Having a blast, learning so much, and can't wait to celebrate being done :) By the way, I am still thinking hard on whether or not to adopt the RDN vs the traditional RD. Big decisions.

Friday, September 28, 2012

On my way to RD!

I have started hospital work this semester. We go as a group of dietetic interns and as pairs work with one patient a week. So far, it has been a great experience. I absolutely love all my fellow interns, they are wonderful and fun to be with. The group happy hours do not hurt either ;)

I feel really silly in a lab coat. I walk around hoping people do not think I am posing as a doctor!


Here I am on my first day at the hospital. I was SO nervous before going the first time. Just think- I will be done and a registered dietitian this time next year! WOOHOO!


Cheap coconut milk

Lately, I noticed I was eating A LOT of almonds and almond products. Everything in moderation, kids. I was consuming Kindbars, Blue Diamond Unsweetened Almond Milk, roasted almonds, Maranatha Almond Butter, using almond meal to bake with. You get the drift….sometimes, it can be too much of a good thing. I felt like I was turning into an almond.

Since I don’t drink dairy milk (but I eat yogurt, cheese) I was in need of an alternative milk source. I do not like soy products, rice milk, hemp milk, or other alternative milks, I turned to coconut milk. I have used SoDelicious coconut milk before and wasn’t too crazy about it and it can get expensive.

Long story short, I bought a can of coconut milk and diluted it with water (4:1). Voila mock SoDelicious for $1.89 and it does not contain any extra ingredients  like guar gum which gives many people digestive discomfort.

This really isn’t a recipe of sorts, more of simple instructions :)

1 can coconut milk

3-4 can amounts of water

sweetener if desired



Thursday, November 17, 2011

How to gain weight the healthy way

Both losing or gaining weight can be difficult. Having to gain weight recently due to being in recovery from a surgery I know that having a few pointers and ideas help out a ton.

When I looked up ways to easily get more calories in, all I got really was ‘eat more’ or ‘eat peanut butter’. It’s pretty hard to put on weight fast when you are trying to do so without a lot of stomach discomfort so be patient. The same reason you don’t want to drop weight fast is the same for not gaining too quickly.

It’s easy to gravitate towards ‘whoa’ foods (fast food, candy, chips, ice cream) because they are high in calories and fat. However, they don’t give you the most nutrition bang for your buck. On top of feeling quite FULL from extra calories, you don’t want to feel the sluggish effects of too much sugar, salt and over-processed calories.

It helps to be prepared and to have some snacks in your bag or car to munch on. For example: trail mix or granola bars make for great ‘in-car’ snacks to keep up the kcals.

Aim for around 300-500 extra kcals/day. Be patient!

Some super easy tips:
  • Use extra olive oil (think drizzled over veggies, salad, quinoa, etc). Try different oils such as almond, pumpkin, walnut or avocado.

  • Add 1-2 T plain creamer/non dairy creamer to your coffee (or oats!) 

  • Eat 70-100% dark chocolate each night. Yum!

  • Carry trail mix or nuts with you and munch away.  
  • Put guacamole on a variety of your dishes. 
  • Don’t buy fat free items.
  • Make shakes your friend- think of them as smoothies, milkshakes, parfaits, etc. The web has SO SO many different recipes. My favorite is pumpkin pie with some granola on top. There are a variety of vegetable based protein powders as well as whey. 
  • Take extra main dish servings at meals. 
  • Use pesto on everything!

  • Make your grains count. Aim to eat large servings of brown rice, oats, millet, bulgur wheat, etc.
  • Get a low sugar/high fat granola to nosh on.
  • Most common suggestion: peanut butter sandwich! (on REAL bread)

  • Do enjoy the occasional dessert! I am a fan of full-fat ice cream that is lower in sugar. There are fantastic coconut or almond milk options too. 
  • Drink real beer! (or wine) Just watch the sugary drinks….I know, I have a theme here…..(moderate your sugar!)
I tried to think of the foods that I ate lots of to get my weight back up to normal after surgery. It took me over a month. Keep eating the healthful foods that you normally do; remember, this is not a good time to go crazy and eat nutritionally empty calories. Still need those fruits and veggies ;)

Thanksgiving is coming, I just might have a healthy pumpkin recipe to share!
Laurie :)

Monday, October 10, 2011

Brown Bag vs School Lunch

I love the Nutrition Diva. She has GREAT free podcasts for downloads and writes wonderful, spot-on articles. She really does her research and it shows.

Check out her latest article on school lunches versus the ‘brown bag’.

Nutrition Diva's Website

Saturday, September 3, 2011



Prep time: 15 min Cook time: 45 min Servings: 20

See below for more pics!clip_image004 


  • 2 cups organic rolled oats
  • 1/3 cup wheat germ
  • 1/4 cup each -sunflower seeds, chopped almonds, chopped walnuts, chopped peanuts
  • 1 t ground cinnamon
  • 2 T flax seeds
  • 2 T vegetable oil
  • 2 T unsweetened applesauce
  • 1 T molasses
  • 1 T sugar of choice
  • 1 egg white
  • 1/4 teaspoon salt
  • After baking:
  • 1/3 cup raisins
  • 1 cup puffed kamut**


  1. Preheat oven to 225 F and line a cookie sheet with parchment paper.
  2. Combine oats, nuts+seeds, cinnamon, and flax seeds in a large mixing bowl.
  3. In a small bowl, combine oil, applesauce, molasses, sugar, egg white, and salt.
  4. Microwave wet ingredients 30-60 sec, stir.
  5. Drizzle the wet mixture to the dry ingredients and thoroughly combine.
  6. Spread the mixture evenly the cookie sheet.
  7. Bake for 20 min, stir. Repeat for a total of 40-45 min of baking time.
  8. Remove and let cool. When completely cool, add raisins and kamut puffs. Store in an air tight container for up to 2-3 weeks.

Enjoy in Greek yogurt, almond milk, with fruit or just for munching.

** Kamut Puffs may be found at Whole Foods, Sprouts, Central Market, or your local health food store.

Remove wheat germ and replace kamut puffs with different cereal puff for a gluten-free recipe. Make sure you are okay consuming oats and that they come from a gluten-free facility.

Nutritional information (1/2 c svg): 6g protein, 10g fat, 20g carbohydrates, 194 calories

*Nutritional information calculated and approximated using

Feed the chickens while your granola crisps! Then you are done :)



Top  blueberry pancakes with your cin-nutty granola and layer mashed cinnamon vanilla banana in between and you have one HAPPY boyfriend!

Have a great day y’all!

Wednesday, July 27, 2011

The Lunchbox

I am trying to become more involved in the community through nutrition.

Whole Kids FoundationWKF-logo

I am very interested in working with Whole Kids Foundation. This program is through Whole Foods and has 3 programs expanded under it: School Garden Grants, Salad Bars in Schools, and Nutrition Education for Teachers.

With these programs, kids are taught the connection between growing their own food and eating healthfully.

Upon browsing the website, I stumbled upon The Lunchbox.  

logo-The Lunchbox. 

From The Lunchbox site:

“Founded by Chef Ann Cooper, the Food, Family, Farming Foundation is a 501(c)3 nonprofit organization created to change the food system in the U.S. to an ecologically sound, sustainable model. By empowering schools, families, farms and producers to operate sustainably, F3 enables schools to serve nutritious whole food to all students. F3 educates through training programs, direct services, a web portal and collateral resources.”

I LOVE ANN COOPER! :)  Watch here here on Ted TV.

I was most intrigued (duh) by the recipes. This is a great tool for anyone.  It is very helpful because you can alter the number of people you need to serve. All you have to do is enter how many people and the recipe is immediately scaled to size. Of course, these are considered children portions. So, if you are serving 20 large teenage boys, please overestimate! You can search by category or course. Just because it’s school lunch, doesn’t mean it’s bad!


This would be a fantastic tool for hosting parties if you enjoy cooking. All you have to do is a quick register.

The sheer number of programs and ways to help and educate people on nutrition is fantastic. Take advantage of the available resources!

I also would like to be involved with the Salad bar program. I know many of my friends are teachers and I plan to ask around to see if they implement this at their school.


Monday, July 25, 2011

Big flavor, little work

This is a great snack to beat the heat. The crunchy bread with the melty chevre and cold pepper really taste wonderful.


Sometimes, it’s nice to be reminded of the simple combinations that work well and easily.  It’s too easy to get caught up in making a complicated gourmet recipe and forget the ol’ standbys.

Red Pepper Goat Cheese Toasties

  • 2 slices crusty bread (preferably whole wheat)
  • 1 oz goat cheese
  • 2 large slices roasted red peppers, chilled
  1. Toast your bread.
  2. Spread each slice with half oz of goat cheese.
  3. Top with cold roasted red peppers.


Enjoy! Très simple.

I want my bike!

It’s really hot down in Austin, Texas. Like REALLY, REALLY hot.

I think the heat is getting to my brain because all I can do right now is research online about what cruiser to buy. I know, I know. Why would you want to be working up a sweat in 104 degree weather? Eh. You get used to it, I guess.

My boyfriend, Adam, rides his bike everyday and uses it for transportation. I , on the other hand will be using it as a stress reliever and a way to relax. Enter the cruiser!

Also, how stinkin’ cute are these bike accessories? Click here to check them out.  I can just imagine myself with my Raybans, tunes, and a bikini on my way to the neighborhood pool or market.

Mark my words, this will happen!

I want something like the bike below. SO CUTE!

Or maybe PINK?!

Then, me and Katy Perry can be besties and ride together.


Whatever color and whatever bike I get, Adam and I will both be stoked to go on cruises around the neighborhood together. It’s a great way to spend time together and de-stress.


Sunday, July 17, 2011

So fresh and so clean, clean!

I used to not be a fan of juices. Juice=fast source of sugars straight to the bloodstream. However, I figured out that you don’t really need a lot of sugary fruit to enjoy a great juice. Just use great tasting GREENS and VEGGIES.

This compelled me enough to purchase my own juicer because there’s no way in hell that I will pay Whole Foods or Daily Juice $6.50+ for a small cup of green juice.  I can buy all my ingredients organic and still make one for myself at home for around $1.00-1.50. This is my juicer.

This is my favorite basic recipe juice recipe

Laurie’s Power Juice

  • 1 peeled carrot
  • 1/2 large cucumber
  • 2-3 cups kale
  • 1/2 apple
  • large hunk of ginger
  • 1/2  lemon

Wash and cut up all the above and place into your juicer as the manual instructs. Makes approximately 14 oz juice depending on your machine.

As you can see, there is some sugar from the carrot and apple but not a whole lot. It seriously rocks my socks off too. It tastes incredible and I don’t know if it’s a placebo effect from all the juicing hype but I feel so energized! Even it’s its just an associated ‘high’, I’ll take it. I figure there are worse things I could be doing.

I look forward to experimenting with different greens and spices. Also, I love grossing Adam out with weird colored liquids and then making him try them. He usually is a convert  :)

I don’t drink this as a meal but use it as a snack or part of my lunch usually.

Cheers y’all!

Saturday, June 4, 2011


Adam and I just returned from an incredible trip to St. John and Virgin Gorda.

Here are some pics of our trip….we both wish we were still there! Also, there were chickens EVERYWHERE. I missed collecting our own eggs everyday.

IMG_1320IMG_1325IMG_1330IMG_1354IMG_1367IMG_1386IMG_1411IMG_1416 (2)IMG_1422IMG_1425IMG_1429