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Annapolis Half Marathon

noreply@blogger.com (Lauren) — Sun, 20 Nov 2011 00:19:00 +0000

Today was an absolutely wonderful day. Seth and I woke at a ~~frightening~~ chipper 5:15am and hit the road for the inaugural Annapolis Half Marathon.

Annapolis is a special place to us and we jump at the opportunity for a visit. For those of you unfamiliar to the area, it's a quaint, historic, friendly, and waterfront city located 45 mins northeast of Washington, DC. You can't help but want to learn to sail when you're there!

When I saw the race posted online three days ago, I emailed Seth asking, "Puhleeeeeez can we go?!"

Sure enough, we made it.

Can you see why we like this place??

I really liked the race, despite a bit chaos (delayed start due to traffic and ~~missing~~ no mile markers). Side note: I actually hate mile markers. I've always been good at keeping a consistent pace, so for me the markers are like watching a clock tick. There is no better feeling than thinking you're at the mile 7 when you're really at 10. I know most runners wouldn't agree, but hey - it works for me!

The race scenery was amazing!

Seth also did a little wandering while I ran...

* * *

So in the spirit of Fall and upcoming Thanksgiving, I thought I'd share pretty much the best baked goods recipe I've ever come up with. If you read my blog, you know that I'm much more of a cook than a baker. Usually I *try* to health-ify popular baked goods, but they never come out *that* good. Well - good enough for blogging.

This gem, on the other hand, I'm quite proud of. I can gauge my baked good success by Seth's reaction. Usually I preface my creations with "Here is a ---- ---- -----. It's pretty good AND super healthy - no oil, butter, sugar, etc. etc"

This time, no preface. He tasted and just said, "This is amazing". And even shared with his coworkers.

Success! <-- Better late than never, right?

So without further adieu, here is my recipe for:

Protein Pumpkin PIE

(oil, butter, gluten, & added sugar free!)

*Note: I emphasis 'pie' because it seriously has the same taste and consistency as pie. Not a loaf, but yummy delicious mouth-watering PIE!

*Approx. 150 calories per piece

Ingredients:

(serves 7)

1 c peanut flour

1 can pure pumpkin (not pumpkin pie mix)

2 mashed bananas

1/4 c egg whites

1/4 c water

1/4 c crushed walnuts

1/8 c raisins

1/2 - 1t cinnamon

1/4 t nutmeg

1 t pure vanilla extract

stevia (*to taste, I used ~8 packets of Truvia)

pinch sea salt

1/2 t baking powder

Directions

Preheat oven to 375F

Combine and mix all ingredients

*Because egg whites are pasteurized, you can adjust sweetener accordingly

Spray baking pan (I used a loaf pan) with non-stick cooking spray

Cook uncovered for 45 mins or until center is cooked thoroughly

I also enjoyed some the next day as breakfast alongside a serving of stevia-sweetened Greek yogurt.

*Please let me know if you try this*

Fall is for....RUNNING!

noreply@blogger.com (Lauren) — Fri, 04 Nov 2011 15:11:00 +0000

Hi everyone, just a quick hello to say that 1) Yes, I'm still alive and 2) October was a crazyyyy month! As you know I started a new fellowship (which I'm loving), got accepted into my top choice program, and have been insanely busy. On top of that we're currently in the middle of moving (my sister is moving to her own place and the Manfriend and I are moving together). I need to be closer to school and my sister has been wanting to live on her own so it worked out well.

Although with moving comes stress, I'm sure you're all well aware of that. But let me tell you, regardless of how busy I've been, FALL RUNNING SEASON is my FAVORITE time of the year (!) and I couldn't be happier.

Check out a few pictures I've taken this month. Note: these are all from my camera phone and none have been edited.

(Early morning runs before work)

Seth has even caught the running bug...

(He's a night owl so when we run its late)

(New MLK memorial)

There really is no better way to start your workday than running in crisp air through scenic Fall foliage (although it's no NE foliage!) <-- I grew up in New Hampshire!

(7:30am and 7 miles... dunzo!)

Or start you weekend your some of your favorite runners (and friends!)

Marine Corps Marathon 10K - Freeeeeeezing weather (aka reason for unstylish running attire on my end)

Well kids, I'm off to bed. Looks like someone is as tired as I am....

* * *

Any tips on packing/moving? I'm not the most efficient packer out there...

Do you prefer to exercise in the morning or evening?

I was a night runner until I started this fellowship and got back to more regular (8:30-6ish) working schedule (no more overnights/weekends -- hooray!) . The first week waking an hour early was rough, so expect that - but it gets SO MUCH easier! In all honesty to this day, the hardest part is actually getting out of bed and into your workout clothes. The run itself is never bad. I routinely remind myself of this when cuddling the fur ball above seems much more appealing at 6am.

Ready, set, GO!

noreply@blogger.com (Lauren) — Tue, 18 Oct 2011 01:24:00 +0000

Whoa, what a busy week! On my checklist: Found a new apartment (we move Nov 1st), ran the Army 10-miler, and got crackalackin at my fellowship. Now that overnight shifts are a thing of the past (hehehe), I'm able to get on a more normal routine which means: waking around 6am, hitting the gym, and getting to work by 8. I think I like this..... :)

Did I say I ran the Army 10-miler? My mistake... Seth and I ran the 10-miler! While he's not much of a long distance runner (was a pole vaulter/sprinter in college), he completely shocked me!! I can't believe how well he did! If I ran 10 miles without training I would be on crutches!

Post-race sweatiness

We fueled ourselves with His and Her Breakfast cookies (2 hours before the race)

Hers (aka maple-vanilla)

1/3 c oats

1T chia seeds

1/2 mashed banana

1/2 scoop vanilla protein powder

1t almond butter

1/4 c almond milk

1 T shaved almonds

few drops maple extract (can also use 1t maple syrup)

stevia, 1 serving

pinch sea salt

pinch cinnamon

His (aka PB & chocolate)

1/2 c oats

1/2 scoop chocolate protein powder

1/2 mashed banana

1 T peanut butter

1T shaved almonds

1T chia seeds

1/8 c milk

pinch sea salt

pinch cinnamon

recipe source

* * *

I cooked a lil bit....

Guilt-free Chicken Enchiladas (recipe)

(1/2 reg, 1/2 dairy-free)

This time I used low-carb wheat wraps. They were perfect!

Leftover enchilada filling makes the perfect Chicken Taco Salad...

(Topped with homemade guac and FF Greek yogurt)

Baked Italian-style cod (super healthy 'bread' topping)

Recipe here

This time I coated the fish in 3/4 can diced tomatoes, garlic powder, basil, oregano, s/p

Then added the topping (this time using sun-dried tomatoes over regular) & baked for 25 mins at 375F

This would be this week's award winner :)

* * *

Have you ever worked overnight shifts?

What's the best (or worst) thing you recently ate?

What dish should I "health-ify" next?

New Beginnings

noreply@blogger.com (Lauren) — Mon, 10 Oct 2011 18:27:00 +0000

Ahhhh, a whole week off before I begin my fellowship. I am refreshed. Last weekend my parents visited us in the District and I joined them for a trip back to New Hampshire. While we were driving through New Jersey I received some incredible, highly-anticipated news...

(More on that in a second.......)

New Hamp was incredible, as always. The weather was cool and crisp and I used almost every morning to sneak out for a ~5 mile run around Lake Massabesic.

(How gorgeous are these pics from my camera phone??)

I also spent lots of time with my niece Morgan (who is now in kindergarten. How does time pass this fast???)...

And Seth's adorable nice, Portia.

NUTRITION

On the food front, I've been cooking a lot lately...

...well excluding Chipotle. There's always room for Chipotle...

Chicken salad bowl

Lettuce, tomato

grilled chicken

grilled veggies (onion, pepper)

pico de gallo salsa

black bean & corn salsa

guac

I could dive into a pool of their guac.

Ok, on-to some foods I actually prepared...

Turkey burgers & roasted veggies

The veggies are always my favorite part...

Softened first in water (so you use less oil) then browned in olive oil spray & spices!

(Spices: TJ's salute seasoning (similar to Mrs. Dash), garlic powder, S&P)

Honey-Soy Salmon

Only requiring 2 ingredients

(1:1 mixture of soy sauce and honey. Broiled for ~5 mins)

Chicken sausage & roasted veggies

(Veggies prepared as above. Sausage grilled over medium heat on stove top.)

Honey Mustard Tempeh

(This was so, so good...)

Tempeh cubed then grilled over medium heat until browned. When almost done, add 1 T brown mustard + 1 t agave. Add sea salt & pepper to taste.

Pumpkin Pie (protein) smoothies

(Recipe here; added fresh spinach to get in some greens)

Steamed Almond milk & cinnamon

(a fantastic nighttime treat)

1 c unsweetened vanilla almond milk

stevia, 1 serving

pinch cinnamon

steamed or warmed in microwave

Speaking of almond milk...

Trader Joe's new version is the best tasting I've ever had! <--And cheapest!

* * *

WORKOUTS

Although I was busy with the fam and final PA school interview prep, I did squeeze in some good workouts at our home gym...

Other than running among beautiful New Hampshire foliage, the 10 x 10 x 5 treadmill workout and kettlebells have been kicking my butt lately.

* * *

And just for fun, look at these two pictures I found of the Manfriend and me in....

8th grade

High school, sophomore year semi-formal.

Bahahaha.

* * *

Ok, on to the good news!!! I mentioned a couple of weeks ago that I was interviewing for admission to PA (physician assistant) school. Well two weeks ago I interviewed at George Washington University, my first choice program (it's ranked #4 and in DC). One week later, I was offered early admission!

It was a looooong road but I took a giant leap of faith and followed my dream.

Weight loss and your PCP

noreply@blogger.com (Lauren) — Sun, 25 Sep 2011 21:09:00 +0000

According to the Centers for Disease Control (CDC):

2/3 of Americans are overweight
Over 1/3 are obese
No state has met the nation's 2010 Healthy People goal of lowering obesity levels to 15%

Look at the trend....

...Now, suppose you're someone that wants lose weight but you have no idea where to start.

Do you consult your primary care provider (PCP), a registered dietitian or pick the latest New York Times best selling diet book? There are plenty to choose from:

- Weight Watchers

- South Beach

- Jenny Craig

- NutriSystem

- Adkins

- Paleolithic (caveman)

- Zone

- Vegetarian/Vegan

To complicate the matter, when tracking your daily caloric intake, should you count points, carbs, fat, or calories?

What percentage of calories should be from carbs, protein, fat?

Saturated fats are a big no-no, but the latest health recipes call for avocados, coconut oil, and nuts.

How does one make sense of all of this???

In a recent (non-blinded, randomised controlled) trial published in the Lancet, 772 overweight and obese adults either followed the national dietary guidelines (NDG), or a commercial program (Weight Watchers) for 12 months. In the NDG group, participants lost an average of 7 lbs while the Weight Watchers group, lost an average of 15 lbs.

According to the researchers, "Referral by a primary health-care professional to a commercial weight loss programme that provides regular weighing, advice about diet and physical activity, motivation, and group support can offer a clinically useful early intervention for weight management in overweight and obese people that can be delivered at large scale. The increasing prevalence of overweight and obesity needs effective approaches for weight loss in primary care and community settings."

Beyond the findings, I found this study very interesting and propose a few questions:

Should there be increased overlap between medicine and commercial weight loss programs?
Should health care providers be more educated on the latest diet programs if these are most effective?
Should the national dietary guidelines provide a more specific diet plan rather in addition to general guidelines?

Feels like fall

noreply@blogger.com (Lauren) — Thu, 22 Sep 2011 14:45:00 +0000

Almost overnight, Fall happened. When Hurricane Irene departed, I think she took the warm September nights with her. I'm okay with it though - I welcome less humidity, mosquitos, and sweat.

One food I have been looking forward to for months, is the Pumpkin Pie [protein] smoothie!

This is my (all-time) favorite smoothie

Secret ingredient....

[You'll be in pumpkin pie heaven, I promise.]

The players

1 scoop vanilla protein powder (SunWarrior brand)

1/2 c pumpkin (pure pumpkin, not pumpkin pie mix)

1/2 frozen banana

1 T almond butter

water, ice

stevia (to sweeten)

pinch sea salt

1/4 t xanthan gum (optional; to thicken)

Pumpkin Pie spice, to taste (1/4 - 1/2 t) or cinnamon/nutmeg

* * *

I've been meaning to share a new HIIT (high intensity interval training) treadmill workout that I've been doing lately. It's quick and easy to remember.

"10 x 10 x 5"

10 min warm up + 10 sprints (30 or 45 seconds) + 5 min cool-down

Here's an example of my last workout:

1. 10 mins warm-up (I ran at 7.6mph; 1.5% incline)

2. 10 X 30-45 sec sprints (I alternate 30 and 45) at 11mph; 1.5%

3. 5 min cool-down (7.6mph, 1.5%)

The beauty of this workout is you can easily customize speeds that works for you. Maybe start at a lower sprint speed in the beginning and work your way up?

* * *

Have you done HIIT before? What's your favorite kind?

What's your favorite kind of pie? Mine favorites are pumpkin or apple.

Bad timing

noreply@blogger.com (Lauren) — Wed, 21 Sep 2011 04:01:00 +0000

Ugh.

Not now.

Please.......

As it turns out, I've got myself quite the cold. I've been laying low for the last two days and trying my best to stay hydrated, take my vitamins, eat well (nutrient-dense, clean foods) and nurse myself back to health.

I have a busy week ahead of me (3-day conference and a major interview for PA school), so this is quite unfortunate timing - ugh.

I've been sipping lots of Vitamin-loaded Green Smoothies.....

Orange-strawberry-banana

The players

scoop vanilla protein powder (SunWarrior brand)

5 frozen strawberries

1/2 orange

1/2 frozen banana

tsp spirulina (a probiotic)

1 c fresh spinach

1/2 t maca powder (for energy & high in vitamin C)

water

1 T almond butter (promotes absorption of fat soluble vitamins)

ice

stevia (to sweeten)

xanthan gum (to thicken)

Tropical

The players

1 scoop vanilla protein powder (SunWarrior brand)

1/2 orange

1/2 frozen banana

1/3 c frozen pineapple chunks

coconut water (great for hydration, lots of electrolytes)

1 t coconut oil (healthy fat)

1 c fresh spinach

1 t spirulina (probiotic)

1/2 t maca powder (for energy, vitamin C)

xanthan gum (to thicken)

cinnamon to garnish

And nutrient-loaded fresh salads have been plentiful....

The players

spinach

tomatoes

cucumbers

diced firm tofu

white beans

avocado

sunflower seeds

sesame seeds

balsamic vinegar

Here's a glimpse into my life lately....

[Insert picture of couch + box(es) of tissues]

* * *

How do you bounce back quickly from a cold?

Any tips beyond hydration, rest, and vitamins?

News news news

noreply@blogger.com (Lauren) — Sun, 18 Sep 2011 16:55:00 +0000

How was your weekend? Mine was bueno - did some reading and worked both Saturday and Sunday - but I am 100% okay with that. More on that in a sec...

First, some healthy eats.

Breakfast

PB & Banana Protein pancake

The players

1 scoop vanilla protein powder (SunWarrior brand)

1 scoop (~3T) peanut flour

1/2 mashed banana

1/4 egg whites

stevia (to sweeten; 1 serving)

1/4 t baking powder

(Topped with stevia-sweetened Greek yogurt and a sprinkle of cinnamon)

Strawberry Banana overnight oats parfait

(100% prep the night before, so perfect for early mornings on-the-run. Note the pitch black darkness)

The players

1/4 rolled oats

1 T chia seeds

1/2 t flax seeds

1 scoop vanilla protein powder (SunWarrior brand)

1 c milk (I used unsweetened almond)

4 strawberries (can be frozen)

1/2 chopped banana

stevia, 1 serving

pinch sea salt

Mix and chill overnight.

Yogurt Mash-Up

(1 c fat-free Greek yogurt, frozen strawberries, 1 T chia seeds, tsp peanut butter, stevia)

Lunch

Farmers market salad (The Manfriend and I grabbed some fresh veggies on our trip home from TN)

Spinach

diced firm tofu

tomato

black beans

cucumber

avocado

1:1 mix of Goddess dressing & balsam vinegar (best dressing, ever.)

Dinner

When it comes to preparing a quick and healthy meal after a long work day, one thing I've learned is to prepare the main ingredients right away and then decide what your in the mood for. By the time you've finally thought of something, 30 mins has passed and you're less likely to follow through with cooking an actual meal (hello, delivery).

So here's my quick dinner logic:

1) Choose a lean protein and veggies of choice. I went for grilled tofu and broccoli (cause that's what I had on hand).

Firm tofu, pressed, then dressed in olive oil spray, sea salt, and black pepper.

(Cook over medium heat and flip every 2 mins until golden brown. Takes about 5-7 mins)

I prepared the broccoli the same way

(EVOO spray, sea salt, black pepper). Roasted in the oven at 425F (flipping once) for ~25 mins.

2) Now, during the time it takes the veggies to roast, think of what kind of food (more specifically, genre) you're craving.

Do you want Indian? Stir-fry? Thai? BBQ?

I decided to pull out my favorite curry....

* * *

Now, on to the good news....

I put in my 2 weeks at the hospital (transplant unit) because I accepted a clinical research fellowship! This position couldn't have come at a more perfect time. The position is traditionally offered to MDs but because I have so much research experience and now clinical, I was offered the position. The only difference is I clearly won't be treating patients (since I don't have a medical degree). I'll be overseeing 3 clinical trials, enrolling patients, following them throughout treatment (including into the ER), gathering statistics, and doing some writing, publishing, and presenting at national conferences.

The best part? The team knows I will be starting PA school either in May or Sept (depending where I go to school) and they are absolutely okay with me doing either a 6 or 9 month fellowship.

I start Oct 1st and I can hardly wait!

* * *

What are you up to this week?

How do you prepare a quick and healthy dinner after an exhausting day?

Holding on to summer

noreply@blogger.com (Lauren) — Thu, 15 Sep 2011 03:11:00 +0000

Today was a lovely day off. I work the next 4 days (two 13 hour shifts and two 9 hour shifts) so today was greatly appreciated. I started my day with the typical two beverages...

1) A spritzer (my sister and I recently came up with this, and now we're obsessed)

Soda/seltzer water

splash OJ (I like Trop 50)

Truvia, 1 serving

Ice

frozen orange slices (optional)

2) And because summer is almost over....

Breakfast was also summer-y in nature. I know I'll soon be craving warm protein oats and pancakes so I'm going to roll with these for as long as I can...

Pina colada [green] protein smoothie

The players

1 scoop vanilla protein powder (SunWarrior brand)

1/2 frozen banana

1/4 c light coconut milk

splash OJ (Trop50)

1/4 c frozen pineapple chunks

hand full fresh spinach (promise you can't taste it)

4 ice cubes

stevia (1 serving; to sweeten)

pinch sea salt

water, to desired consistency

Post-digestion, I hit my favorite 5-mile loop for a nice run around the Potomac.

I'm sure going to miss my evening runs in the District, but I'm pretty excited for cool frosted mornings. Nothing is more awakening then a chilly run as the sun comes up followed by a steamy hot shower. Ahhhhh. Can you see why I'm a morning person?

* * *

For dinner, I was craving comfort food. I spent the day ~~reading for pleasure~~ studying, so a hot bowl of deliciousness was in order. I was craving Italian and cheesy goodness. However, considering I'm quite the lacto-intolerant, I had to make adjustments. I assure you however, this meal was fantastic. It was sister and Manfriend approved :)

Lacto-friendly cheesy lean (turkey) meat sauce

For the pasta, I spiralized 2 large zucchinis and boiled brown rice pasta (according to package). I really enjoy mixing the two.

Lacto-friendly lean (turkey) meat sauce

1.5 jars marinara sauce

1 large yellow onion, chopped

2 green peppers, chopped

2 garlic cloves, finely diced

lean ground turkey breast, 1 package

nutritional yeast, 1/4 c (gives a cheesy flavor, high in B vitamins)

Daiya vegan cheddar cheese, 1 c

fresh basil, hand full finely chopped

olive oil

tiny pinch cayenne

1/2 t garlic powder

1/2 oregano

sea salt, black pepper

Directions

1. Cook onions, peppers, and garlic in a little olive oil until lightly browned, set aside.

2. In a large pan, brown turkey (keep inside raw), set aside.

3. In a large pan, combine sauce, turkey, veggies, basil, spices. Cook over low-medium heat, covered.

4. When turkey is thoroughly cooked and veggies are soft, add nutritional yeast, vegan cheese. Stir until melted.

5. Add sea salt and black pepper to taste.

Fresh basil makes all the difference

(Pre-cheese & nut. yeast)

Delicioso

* * *

What are you going to miss most about the summer?

Are you looking forward to the cooler weather?

Pumpkin spiced lattes are back! Had one yet?

Wedding weekend(s)

noreply@blogger.com (Lauren) — Mon, 12 Sep 2011 05:33:00 +0000

Well, last weekend marked weekend #4 (in a row!) for wedding related activities. I've been to Myrtle Beach and Foxwoods for Bachelorette parties followed by New Hampshire and Tennessee for weddings.

Bachelorette #1

Vera (college roommate); Myrtle Beach, SC

Bachelorette #2

Laura (future sister-in-law!); Foxwoods, CT

Wedding #1

Meghan (childhood friend); New Hampshire

Wedding #2

Vera's rehearsal dinner; with old college roommates.

* * *

As much as I love seeing old friends and celebrating their memorable events, traveling can be exhausting. While it's important to kick-back and relax while on vacation, completely throwing out your normal exercise routine and balanced diet will leave your energy levels next to zero.

Here are a few ways I stay energized and on track, while still enjoying myself:

1) Stay hydrated. Sipping alcoholic beverages throughout the day will surely dehydrate you (and surely put you to bed before 9pm). Skip the day-long drinking and save the calories for 1 or 2 cocktails at dinner. Also, alternating a glass of water between drinks is an excellent idea. This is especially important when you're in the sun all day.

Recent obsession: The "Spritzer": Soda water, splash of orange juice, 1 serving Truvia

2. Visit the local grocery store and load up on healthy breakfast foods. Most hotels will provide a mini-fridge if you ask ahead of time. Your wallet will also thank you.

Fat-free Greek yogurt (protein-loaded), fruit, tbsp nut butter (healthy fat)

3. Pack your workout clothes. Plan to exercise at least half of the days you're away. When selecting a hotel, check which offer gyms.

Personally, I use running outdoors as a way to explore a new area...

Running in TN before Vera's wedding

4. If you fall off the train, don't beat yourself up - just get back on! Realize you're human and move on. For your next meal, fill up on a vitamin-packed produce and lean protein.

(Example, salad monster from Whole Foods)

* * *

Do you have tips for staying properly fueled while away?

Are you experiencing wedding season as well?

Say, what?

noreply@blogger.com (Lauren) — Wed, 07 Sep 2011 02:01:00 +0000

Can I ask you a question?

How is it already September 6th?

How did that happen?

Realizing the precious sunlight is quickly coming to end, I've been squeezing extra late-night summer runs and my favorite dishes I will soon be missing...

Exotic fruit-loaded salads

Spinach, tomato, tomato, orange peppers, strawberries, avocado, mango, cashews, and sunflower seeds. Topped with balsamic vinegar.

Oh, and I just learned how to cut a mango. Rephrase: I just learned how to properly (and easily) cut a mango!

1. Slice around the core

2. Without piercing through skin, draw/slice lines making several cubes (similar to a "Tick Tack Toe" grid, also called a 'cross-hatch pattern')

3. Invert and pop out mango cubes.

[Healthified] Taco Salad (recipe here)

(Dressing)

1:1 mix of fat-free Greek yogurt, chipotle salsa, red chili powder (not, pepper) and cumin.

Blueberry [Protein] Muffins w/ banana topping (for some reason, blueberry muffins remind me of summer)

The players

2 scoops vanilla protein powder (SunWarrior brand)

1/3 frozen blueberries

1T egg whites

1/4 t baking powder

stevia (1 serving, to sweeten)

water, to moisten (similar to brownie batter consistency)

Directions

Combine ingredients

Spray microwavable mug with cooking spray

Spoon contents into mug.

Microwave ~ 1.5 mins

Top with 1/2 mashed (and lightly warmed) banana

Tuna & dill salad

Chunk light tuna, fat-free Greek yogurt, diced pickles, splash pickle juice, cucumber, sea salt, black pepper. Topped over a whole grain wrap.

* * *

In breaking research news:

The FDA just speedily approved 3 new anti-cancer drugs for the treatment of Blood (Hodgkin lymphoma and aplastic large cell lymphoma), lung (advanced/metastatic non-small cell lung cancer) and skin cancer (metastatic melanoma). To put this in perspective, the chance of survival for metastatic melanoma (melanoma being the most common skin cancer) is less than 5% - so this is pretty exciting stuff. source

The three drugs approved are antibodies. Antibodies are proteins, meaning they are composed of sequences of individual amino acids. Vaccines for example, work by antibody production. To become immune to a virus, you receive an injection of a 'dead' virus (don't be scared, the genes that allow the virus to propagate are removed). Your immune cells recognize the virus as foreign and produce antibodies specific to that viral strain. If you are ever infected in the future, you have immune cells bearing specificity to the virus that are "ready for combat".

Researchers exploited the specificity of antibodies as anti-cancer drugs. Instead of recognizing a virus, scientists can also design antibodies to attach specifically to cancer cells (and not healthy ones, thereby reducing side effects) thereby destroying them.

(Image of a "Y-shaped" antibody binding a receptor on a cancer cell)

Antibodies can be designed as:

1) "Naked antibodies" (just the antibodies alone; image above)

2) Antibody-drug conjugates. Chemo or radioactive drugs are often attached to antibodies. The heavy weight of the antibodies keeps the drugs longer in circulation as well as reduce the off-target immune effects of conventional chemo drugs.

3) Bispecific antibodies. The antibody has specificity for two entities. On one end it's attached to a toxic drug, and on the other end it binds to cancer cells. The antibody serves to bridge the toxic drug to the cancer cell, thereby killing it.

With more and more research, antibodies (in my opinion) are quickly becoming the new wave of anti-cancer drugs. Neat, eh?

Vacation

noreply@blogger.com (Lauren) — Tue, 23 Aug 2011 23:27:00 +0000

I promise I haven't completely disappeared. I've been spending some time here...

A lot of time here...

(Our home in South Carolina)

Quite a few nights here...

(I look forward to summer night running all year)

It (summer running) sure beats this place..

(Only half serious. I really enjoy total body lifting classes)

* * *

So where have I been?

In addition to preparing for physician assistant (PA) interviews (!), I've been working quite a bit - and all over the hospital. Typically, clinical techs/nurses don't like to be 'floated' to other units - less familiarity with the unit, patients, etc. I on the other hand, love it! I recently asked my manager to 'float me' whenever possible. I truly enjoy working on my unit (transplant) but really welcome all the experience I can get before I begin PA school begins.

In addition to work, I'm also a blind running aide/coach. For those of you that don't know (I'm actually not sure whether I've posted this before), for the last year I've been volunteering as a blind running aide. Last year after the Woodrow Wilson Bridge Half Marathon I wrote about my experience seeing a blind marathoner for the first time. Well it turns out that runner is actually a paralympian and shortly after posting about the race the running aide contacted me. A long story short, I am now trained to coach/teach blind persons how to run!

How does this work? We each hold onto a lanyard (think the string attached to sunglasses. For example, her left hand and my right) and when something is approaching and/or I need to instruct her where to turn, I can pull the lanyard closer to me thus controlling her direction. We have worked out a system of jumping over curbs, avoiding potholes, moving over when other runners/bikers are approaching, etc. It's pretty incredible how far we've come since beginning on the track.

For me, running lets me lose all my inhibitions and forget my worries for the day. It's a time to get away - whether I need a break from a stressful day or just need some "alone time". It's a time when I can just run and forget, always returning rejuvenated and refreshed. The girl I train explains that having a running aide allows her to experience a sport and do something she would otherwise never get the chance to do. She is able to forget for a short period that she is blind and relax as the wind blows through her hair and we either carry on a conversation or listen to light music.

I am happy I can give her this opportunity. To grant someone one of the greatest activities I have in my, is simply incredible.

We're signed up for our first 5K in October. I'll definitely keep you posted with our progress.

7 ways to fight veggie boredom

noreply@blogger.com (Lauren) — Wed, 03 Aug 2011 16:32:00 +0000

"Eat more fruit & veggies" is something I'd argue we all know is good for us. Whether your a health food nut or newbie to the game, sometimes increasing your vitamin-packed produce levels can be challenging - especially if boredom enters the picture.

For me, increasing my fruit intake is easy. I have a smoothie almost every morning (or mini-smoothie between meals). And definitely practice the "an apple a day, keeps the doctor away" rule. Well, mine are generally sprinkled with cinnamon, sometimes a little Truvia (Truvia or stevia are all natural zero-calorie sweeteners), and a nice blob of almond butter...

Veggies, on the other hand, can be a little tricky. Not because I don't like them, but because I too fall victim to veg boredom.

Here are some tricks I've learned along the way to increase your vegetable consumption in a tasty way...

1) Add a few fun & exotic mix-ins

(Here I added diced mangoes, avocado, and sunflower seeds to a typical veggie salad)

2) Hide your veggies

(Add a hand full of fresh spinach to your fruit & protein smoothies. I promise you won't taste it!)

(I threw in a cup of frozen spinach to my lean turkey meatloaf recipe)

3) Spiralize your veggies into noodles! <- I bought a spiralizer from Amazon.com for about $23 (Joyce Chen brand)

(Top your favorite pasta sauce over zucchini noodles or a mixture of veggie and whole grain noodles)

4) Experiment with hot & cold combos

(Here: Diced cucumbers, tomatoes, broccoli, tofu, and mixed with roasted broccoli, brussel sprouts, & green beans. Top with a tasty light (and all natural!) dressing and garnish with nuts for some crunch)

5) Use humus as salad dressing

(I made a dressing with 2T humus, 1 T nutritional yeast (gives a cheesy flavor) and water to thin out)

6) Add veggies (spinach, peppers, tomatoes, mushrooms, etc.) to your morning eggs

1 egg + 1/2 c egg whites + 1/4 c frozen spinach scrambled w/ organic salsa, black pepper & a little Mrs. Dash. Served over 1/2 whole grain tortilla (Ezekiel brand)

7) Roast 'em up!

(Sprayed with olive oil & dusted with sea salt, pepper, and a little Mrs. Dash)

(My sister hates raw broccoli and cauliflower but loooooooooves these)

(Roasted broccoli, onions, and carrots (prepared same as broccoli/cauliflower above) and served alongside grilled tofu diced raw veggies, and topped with Light honey mustard dressing.)

* * *

SO TELL ME

Do you have fun ways of sneaking in fruits & veggies?

How do you beat salad boredom?

DNA sequencing: Today

noreply@blogger.com (Lauren) — Mon, 25 Jul 2011 15:50:00 +0000

In 2003, 10 years after the Human Genome Project was started, the entire human genome was sequenced. This means the DNA letter code (letters A, T, C, G arranged in a particular order) in each of our cells was determined and our ~30,000 genes were mapped to their exact location within our genome (genome is the entire DNA sequence).

Although 99.9% of our DNA is identical between two individuals, that 0.1% is huge - it's what makes one person different from the next. It can also determine, for example which individual is more likely to develop breast cancer.

Mutations are changes in the DNA sequence and are caused by a variety of factors. Consider a woman with a mutation in her BRCA1 gene. BRCA1 is a gene found primarily in breast tissue that "codes" for a protein that helps repair damaged DNA. If DNA is not repaired it can lead to cancer. Women with an abnormal BRCA1 or BRCA2 gene have up to a 60% risk of developing breast cancer by age 90. source

Therefore, a woman with the mutation, that has not yet developed cancer, can intervene earlier with more frequent testing and sometimes hormone therapy and/or preventative surgery.

Sequencing today: 10 years to 10 days

Today, an entire genome can be sequenced in ten days. To learn how DNA is sequenced click here and here.

Cancer is coplicated....

Dr. Elaine Mardis, co-director and director of technology development at the Genome Institute calls the advance a "quantum leap" in technology. This leap is bringing the concept of using whole-genome sequencing in everyday clinical decision making for cancer from science fiction-like speculation to reality, with the goals of providing treatment that is better tailored to individual patients and, eventually, improving their outcomes. source

What about sequencing the DNA in a cancer cell?

In 2008, researchers at Washington University published the DNA sequence from a patient suffering from Acute Myeloid Leukemia (AML). This revealed a new mutation which now helps identify patients at high risk of recurrence. In 2010, the genome from a patient with inflammatory breast cancer was published.

Today, researchers are sequencing genomes from 150 cancer patients and comparing them to the sequences of 150 healthy individuals.

What does this tell us?

Researchers expect the comparisons to shed new light on how gene mutations influence:

- Disease successicibility
- Chance of relapse
- Help clinicians decide on one therapy over another

The Great Fundraising Act

noreply@blogger.com (Lauren) — Mon, 25 Jul 2011 13:58:00 +0000

"You have cancer" is something no one wants to hear. Especially when you're 25 years old. Meet Susan, an amazing girl and blogger, diagnosed with lymphoma.

Please check out this amazing bake sale going on to support Susan! There are TONS (and I mean tons!) of items on sale offering traditional, vegan, gluten-free, all-natural, etc. varieties.

To read more about the auction and Susan, click here.

Bidding is now LIVE! Click here to get started!

Hydration station

noreply@blogger.com (Lauren) — Mon, 25 Jul 2011 00:49:00 +0000

How hot is it lately? I'm pretty sure almost everyone in the United States is experiencing some type of heat wave. Here in The District, it's hot and HUMID. Looking back to our Sante Fe trip, I had no problem with the 108F heat. It's the East coast humidity that's a killer for me.

It's hotttttt in the District

Lately I've taken my workouts inside and made sure to stay hydrated! Heat exhaustion is no fun, my friends. Don't chance it - take your training run indoors until the scorching heat passes.

This morning my sister and I drove to the gym (I usually jog), warmed up on treadmills (1.5 mile run for me) then hit the weights for a total body workout.

(Blurry action shot)

Trust me, I am no lover of treadmills. When I lived in Boston as an undergrad, I ran outside all year round. The only time I took my run indoors was during extreme rain (light to medium rain is actually my favorite weather to run in - so therapeutic), temperatures lower than 29F/icy sidewalks, or extreme heat (generally greater than 85F in the sun or high humidity).

* * *

I know getting your daily required water intake can be tough, so here are some ways I stay hydrated on those extra hot days.

1. Make water you want to drink. Fill your ice trays, chill large pitchers, and keep straws accessible (I drink more when using a straw).

2. Flavor, flavor, flavor!

(Water, strawberries, cantaloupe - soaked overnight)

3. Take it on the go. If you have refreshing water on you, you're more likely to drink it.

(Strawberry Lemonade: Strawberries, lemon, stevia - soaked overnight)

4. Replace electrolytes lost through excessive sweating. Many muscle cramps are caused by electrolyte imbalances. When you sweat, you lose fluid and salt. When you drink more water you further decrease your body's natural salt balance. Now, this doesn't mean you need load up on sugar-infused sports drinks. My favorite options are SmartWater (electrolyte infused water) and coconut water.

Coconut water benefits:

source

5. Watch your caffeine intake. Caffeine can be dehydrating, so while that extra iced coffee may look refreshing, keep in mind that 2-4 cups is considered non-dehydrating (under 500mg caffeine), but more than this can cause dehydration (source).

6. Limit your alcohol intake. Alcohol becomes dehydrating and a diuretic above two servings for men and one for women. According to The National Institute on Alcohol Abuse and Alcoholism, excessive alcohol contributes to electrolyte imbalances and can further hinder water absorption. You can prevent dehydration and still have a couple summer cocktails by:

- Limiting your overall intake
- Drinking a glass of water in between alcoholic beverages
- Choose drinks with water as the largest ingredient

(Light rum, soda water, splash of pineapple juice)

7. Start the day off right with a smoothie for breakfast...

The players

1 scoop vanilla protein (SunWarrior brand)

1/2 frozen banana

3 frozen strawberries

1/3 c frozen blueberries

hand full fresh spinach

1 T almond butter

water (~ 1.5 cups)

stevia (optional; 1 serving, to sweeten)

xanthan gum (optional; to thicken)

8. Choose green juice or other naturally sweet beverages (Kombucha) over conventional snacks.

The players

Cucumber

kale

green apple

broccoli (stems)

garlic

ginger

parsley

* * *

How do you stay hydrated in the heat?

What's your favorite way to flavor water?

Favorite refreshing cocktail?

The Parva

noreply@blogger.com (Lauren) — Sun, 24 Jul 2011 17:07:00 +0000

Last week a group of my friends and I headed over to The Parva, a brand new Latin fusion restaurant (columbian, peruvian, and argentinian cuisine) in Bethesda, MD.

I'm not overly familiar with this type of food, but I'm always looking to try new dishes especially when a restaurant strives to use fresh, seasonal, and all-natural ingredients.

I started with one of my favorite summer cocktails, a pineapple mixer.

(Light rum, soda water, splash of pineapple juice.)

We ordered some appetizers to share.

(Ceviche)

(House baked bread with eggplant tempenade)

(Quinoa crusted jumbo shrimp) <---My favorite!

For dinner, I ordered the grilled salmon...

And managed to capture picture of the other dishes...

The food was really good. However I must say, the homemade flourless chocolate cake stole the show...

(What can I say? I'm a sucker for rich dark chocolate paired with raspberry....And a nice glass of red)

After dinner, we ventured upstairs to see the restaurants brand new Miami-feel lounge.

I really liked the lounge! It definitely felt like South Beach.

* * *

What was the last 'new food' you tried?

Have you experienced authentic Latin food?

Summer snacking

noreply@blogger.com (Lauren) — Mon, 18 Jul 2011 19:30:00 +0000

Who says summer snacking has to be unhealthy? I for one, enjoy chilled fresh snacks during the warmer months. Sorry Georgetown Cupcake, you have nothing on fresh cut fruit!

Or fresh salads with fruit & avocado....

Refreshing berry protein smoothies....

1 scoop vanilla protein (SunWarrior brand)

1/2 c frozen blueberries

5 frozen strawberries

1/2 frozen banana

hand full fresh spinach

1/2 c almond milk

ice, water

stevia (1 serving)

topped with almond butter

Or fruity hydration....

(Water + mango + strawberries soaked overnight)

* * *

Next post: Dining out @ The Parva! A review & how-to guide on healthy dining out!

* * *

What are your favorite go-to summer snacks?

Do you eat healthier in the warmer or cooler months?

Summer runnin' had me a blast...

noreply@blogger.com (Lauren) — Sat, 16 Jul 2011 00:54:00 +0000

Summer lovin' runnin' happened so fast....

* * *

I downloaded a new playlist (country music heavy! yeeee-haw!)...

And hit the trail.

* * *

SO TELL ME

Are you a runner? Jogger? Walker?

Do you want to become a runner?

What's your favorite exercise music?

Buh-bye, South Carolina.

noreply@blogger.com (Lauren) — Sat, 09 Jul 2011 04:50:00 +0000

Well, that was one incredible week in Myrtle Beach! Sidenote: Did you see my recent post on current smoking statistics and the new required packaging? Please leave your opinion at the end of the post!

I'll be saying Good-bye to....

Morning beach runs

.....that end at a breathtaking pier

...And are followed by refreshing Green Smoothies

(Ok, you all know I'll keep up this tradition)

Pumpkin spiced green smoothie

1 scoop vanilla protein powder

1/2 c canned pure pumpkin

1 frozen banana

1 c fresh spinach

1/4 t cinnamon

stevia, 1 serving

1/2 t maple extract (optional)

1/2 t spirulina (probiotic; optional)

1/2 t maca powder (for energy; optional)

water, ice

Uncontrollable laughter

(Brother on L, Manfriend on R)

Outlet shopping until you're fatigued..

(New beach hat and sans make-up. Be kind, haha.)

Windows down, country music blasting

Road-trip snacks

Innovative, eh? We stopped at a grocery store rather than Subway, Micky D's, etc. I combined a small bag of mixed veggies (carrots, broccoli, cauliflower), pre-diced peppers, pico de gallo, and some roasted almonds. Eaten right our of the bag!

Mid-day hour long beach walks

Cuddling with an overly tired puppy

(parents' dog Harry is here so they wrestle allllll day long)

And priceless quality time with the family.....

(Sister-in-law, me, dad (eyes were shut so had to be cropped! ha), and sister)

(Niece and my mom)

(sister-in-law, brother)

Talk to you from DC!

* * *

What's your ideal vacation?

Are you a beach person?

Smoking statistics & new cigarette packaging

noreply@blogger.com (Lauren) — Thu, 07 Jul 2011 22:44:00 +0000

Last September, I posted findings from the Centers for Disease Control (CDC) that smoking levels in the US, over the last 5 years, have reached a standstill among all ages, sex, and accounting for education and income disparities, respectively. source, source

Each day in the United States:

- The tobacco industry spends $34 million marketing products
- Almost 4,000 adolescents start smoking
- 1,200 current and former smokers die prematurely
- The nation spends >$260 million in direct medical costs related to smoking
- The US alone spends >$270 million in lost productivity

(source: CDC’s Best Practices for Comprehensive Tobacco Control Programs)

Last November, the US Department of Health and Human Services (HHS) passed a new comprehensive tobacco control strategy described as "the most significant change to health warnings on cigarettes and in cigarette advertisements in more than 25 years".

The strategy, aimed to encourage more smokers to quit and prevent non-smokers from starting, would force tobacco companies to display warning labels, including images of cancer-ridden lungs, rotting teeth, and infants surrounded by secondhand smoke covering a significant portion of the packaging. source

From the National Cancer Institute 's (NCI) website:

"In a national study measuring people's response to graphic cigarette health warnings (involving 18,000 participants), researchers studied how effective the warnings communicated the health risks, as well as [their] ability to encourage smokers to quit and [whether] they discourage nonsmokers—particularly kids—from ever wanting to smoke."

"In addition to the large color images, every warning will include the number for the national network of smoking cessation quitlines, 1-800-QUIT-NOW, and educational text, such as "cigarettes cause cancer," "cigarettes are addictive," and "tobacco smoke can harm your children."

"Clearly one thing that stands out in our research is that the more gruesome the warning, the greater the effect in being noticed," said Dr. K. Michael Cummings of Roswell Park Cancer Institute, who led one of the research projects supported by NCI.

To read about the research findings supporting the new labels, click here.

* * *

What do you think?

Do you think the packaging will make a difference?

What age group do you think will be most influenced by the new design?

V-A-C-A-T-I-O-N

noreply@blogger.com (Lauren) — Mon, 04 Jul 2011 14:49:00 +0000

We fiiiiiinally made it! We're happily in Myrtle Beach for the next weeeeek!

10+ hours of (holiday traffic) driving.

(See you later, Georgetown)

Oh, and the pups made the long trip too.

(Michael on L, parents' dog Harry on R)

Here's to a week of sandy beaches...

Golf carts for transportation...

Uncontrollable laughter...

(Brother, mom, dad)

Lots of summer salads...

(Mixed greens, veggies, organic sliced turkey, almonds, light Goddess dressing)

Post-workout Tropical Green smoothies...

Vanilla protein (SunWarrior brand)

1/2 c light coconut milk

1/2 t pure coconut extract

1/2 frozen banana

5 frozen strawberries

stevia, 1 serving

1 c fresh spinach

* * *

See you later with a Skinny Cocktail recipe that will change your life. Yep, I'm making that statement!

What's your favorite summer drink (virgin or adult)?

To the beachhhhh!

noreply@blogger.com (Lauren) — Thu, 30 Jun 2011 18:03:00 +0000

Only two more workshifts until v-a-c-a-t-i-o-n in Myrtle Beach!!! Spelling out 'vacation' reminds me of that song "V-a-c-a-t-i-o-n (da da da daa) in the summertime!". On the last day of school before summer break, my mom would sing that to us and it still makes me equally excited to sing it now! Well maybe a little less excited than a 3 month vacation ;)

Usually before vacations, I have zero groceries and my diet (clean eating) kind of goes out the window. This time around I made sure we had enough food to last us and will freeze (or pack for car-ride snacks) what we don't use.

This week, I've been enjoying...

Guava kombucha!!! LOVE this flavor!

Blueberry Muffin Oats

1/2 c oats

1 T chia seeds

1/2 t flax seeds

~1.5 c almond milk

1/3 c frozen blueberries

1/2 scoop vanilla protein powder

1/2 t pure vanilla extract

1/4 t cinnamon

stevia (1 serving)

topped with shaved almonds

Blueberry Muffin Protein Cupcake w/ peanut butter "fluff"

2 scoops vanilla protein powder (SunWarrior brand)

1/4 c frozen blueberries

1 T egg whites

1/4 t baking powder

pinch cinnamon

1/4 t pure vanilla extract

water to moisten (few tbsps)

"Fluff"

2 T PB2 (a defatted peanut flour)

1 T water

few drops maple extract

crushed pecans, to garnish

Strawberry-Lemonade infused water

(Soaked overnight)

1.5 L water

1/2 lemon

5-6 frozen strawberries

stevia, 1 serving (adjust to taste)

Curried Kale and tofu (randomly threw together but was so good!)

1. Steam kale
2. Massage cooled kale in 1/4 c red curry sauce (I used Trader Joe's brand),
pinch each: turmeric coriander, cardamom, juice from 1 lemon wedge
3. Add 1/5 block firm organic tofu, cubed
4. Garnish with 2 T sunflower seeds (gives crunch and healthy fat)

And I know I just posted the recipe for my Healthy Chicken Enchiladas but I just had to make them again!

This time we used brown rice tortillas instead of corn. I liked them better as they didn't fall apart nearly as easily! Now the meal is dairy and gluten free!

Recipe here: Healthy Chicken Enchiladas (dairy and gluten free)

I used the left over filling topped over iceberg lettuce for today's lunch...

* * *

Well I'm off to run some errands, celebrate my girl Jill's birthday, then pick up my lil bro at the airport! Let the vacation begin!

Question

Do you splurge on vacation? Check out how I balance vacation indulgences and healthy eating

I eat roadkill

noreply@blogger.com (Lauren) — Sun, 26 Jun 2011 22:19:00 +0000

Happy weekend everyone! I worked most of mine, but made a point to hit the trails for some gorgeous afternoon running (5 mi Saturday, 7 mi Sunday). It was a little gloomy but my spirits definitely were not! I mean, how could this put you in a bad mood?

I <3 DC

Love.

* * *

NUTRITION

Having a food blog, I try to capture my meals in their finest form. Sometimes however, the taste does not match the appearance. You guessed it, I am not a photographer or chef, and sometimes my meals/snacks taste great but look like roadkill!

Enter meal #1: BBQ pulled Chicken & Veggies (crock-pot style)

I know it doesn't look magazine-quality, but I assure you this meal was delicious and incredibly easy. I mean, what could be better then throwing in a few ingredients into pot, letting cook throughout the day, then returning home to a deliciously smelling apartment and a meal waiting for you?

The players:

All-natural chicken breast (1 package)

BBQ sauce (choose an all natural brand), 3/4c

3 c low-sodium chicken broth

2 medium sweet potatoes, peeled and cubed

yellow onion, sliced

2 peppers, sliced

mushrooms, 1 container

3 garlic cloves, finely diced

s & p to taste (added after cooking)

Directions:

Combine ingredients making sure liquid level is at/above chicken/veggies

Cook on low heat for 8 hours

Use fork to "pull" chicken

Drain some liquid. Add additional BBQ sauce to desired consistency.

Serve in whole grain wraps, sandwich this, or bowl-style...

(Not-so-picturesque) Meal #2: Blueberry Protein Pancakes with Maple-Peanut Butter "fluff" frosting

(Pre-cooked. So far so good......)

Which somehow turned into a Pancake Scramble....

(Pretty? Not-so-much. Tasty? You betcha. Recipe here)

Meal flub #3: Berry-Berry Protein (green) Smoothie

(I can never estimate glass-size and refuse to waste!)

The players:

1 scoop vanilla protein powder (SunWarrior brand)

1/2 c frozen blueberries

1/2 c frozen raspberries

4 strawberries

1 c almond milk (unsweetened vanilla)

1 T almond butter (healthy fat!)

hand full fresh spinach

stevia, 1 serving

teeeny pinch sea salt (brings out sweetness)

* * *

Any of your meals look like roadkill?

Any tricks to avoiding a pancake scramble?

What's your favorite smoothie combo? I'm looking for new recipes!

Summer = bring out the crock pot?

noreply@blogger.com (Lauren) — Thu, 23 Jun 2011 02:25:00 +0000

Just yesterday I posted my kick-off-to-summer Tropical Smoothie - and today, crock pot oats? What can I say? I still love a warm bowl of chia-flax-oats. Especially with the addition of another new (all natural) extract!

Maple! (second from left)

Last night, into the pot went:

2 c rolled oats

5 T chia seeds

2 T flax seeds

3 c unsweetened vanilla almond milk

3 c water
1 t maple extract

1/2 t cinnamon

1/8 t almond extract

stevia, 5 servings

(5-6 servings)

I mixed in 1/2 serving vanilla protein and topped with shaved (they are called shaved, right?) almonds...

(Hit the spot)

Tip: If you're oats come out too think, simply whisk in more milk/water. Place pot in refrigerator to store. I usually end up whisking additional liquid after completely cooling.

* * *

My lunch preference however, was more summer-ish in nature. Perhaps it's the insanely hot & humid DC heat? I eat a lot of salads in the summer...

Spiralized zucchini

tomatoes

cucumbers

diced (firm) tofu

chickpeas

sunflower seeds

Spicy peanut vinaigrette (Trader Joe's brand)

(For those that have asked, I bought my spiralizer (Joyce Chen brand) off Amazon for about $23. So worth it - I use it all the time!

* * *

Do you sometimes crave winter foods in the summer and vise versa?