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Annapolis Half Marathon

2011-11-19T19:19:00.005-05:00

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!

2011-11-04T11:11:00.018-04:00

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!

2011-10-17T21:24:00.003-04:00

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

2011-10-10T14:27:00.000-04:00

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

2011-09-25T17:09:00.004-04:00

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

2011-09-22T10:45:00.001-04:00

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

2011-09-21T00:01:00.001-04:00

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

2011-09-18T12:55:00.002-04:00

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

2011-09-14T23:11:00.001-04:00

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)

2011-09-12T01:33:00.000-04:00

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?

2011-09-06T22:01:00.002-04:00

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

2011-08-23T19:27:00.001-04:00

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

2011-08-03T12:32:00.002-04:00

"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

2011-07-25T11:50:00.005-04:00

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

2011-07-25T09:58:00.002-04:00

"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

2011-07-24T20:49:00.013-04:00

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

2011-07-24T13:07:00.001-04:00

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

2011-07-18T15:30:00.001-04:00

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...

2011-07-15T20:54:00.002-04:00

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.

2011-07-09T00:50:00.002-04:00

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

2011-07-07T18:44:00.002-04:00

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

2011-07-04T10:49:00.002-04:00

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!

2011-06-30T14:03:00.002-04:00

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

2011-06-26T18:19:00.001-04:00

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?

2011-06-22T22:25:00.001-04:00

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?

We made it!

2011-06-21T22:55:00.000-04:00

.....to the first day of summer! I've been counting down til June 21 for a while now :)

I celebrated the arrival with a nice 5-mile run....in 95 degree heat. Reeeeal smart, Lauren. Real smart.

(Not-so-fun in the sun)

But did my best to run in shady areas...

And took a break when I felt like I might possibly be melting...

* * *

To refuel and follow in line with the first day of summer, I made a Tropical Protein Smoothie using these guys..

(Clearly overestimated the glass size)

The players

vanilla whey protein

1 c coconut milk (cultured)

coconut extract

frozen pineapple

1/2 frozen banana

hand full fresh spinach

stevia

ice/water to desired consistency

And a new find: Organic coconut extract!

I've been searching for an all-natural version of the artificial crappy one sold in most grocery stores. Alas, Amazon came to the rescue! I have a feeling I'll be using this stuff a lot this summer!

* * *

Did you celebrate the beginning of summer?

What summer food/drinks are you most excited to have?

Pasta night

2011-06-21T13:43:00.002-04:00

Well that nice 10-hour night of sleep felt nice! I was running on 6 hours of sleep for the last three nights (I do notttt advocate this), so sleeping in felt particularly nice! What's also nice? I'm off today (and the weather is amazing)! Not so nice? I plan to spend the majority of it cleaning my room, putting away 100 lbs of laundry, and finishing my secondary PA school applications. Fun stuff, right?

I think I'll start off this day with some green juice + a run...

Cucumber

kale

apple

broccoli (stems)

ginger

garlic

parsley

Reeeeeeeefresh.

Before I go, I leave you with a new recipe for Turkey Meatballs! I made these two nights ago and they came out so good! Very, very easy as well.

- all natural

- gluten free (made with ground oats, not breadcrumbs)*

- dairy free (no cheese, butter)

The Players

Ground turkey breast (99% fat-free)

1c ground rolled oats**

1/4 c egg whites (or 1 egg lightly beaten)

fresh basil, hand full finely chopped

garlic, 2-3 cloves finely chopped

yellow onion, chopped (brown over medium heat beforehand)

1 t worcestershire sauce

1 t oregano (fresh is better!)

1/4 t sea salt, 1/4 t black pepper

*Choose GF oats

**I bought ground oats but you can also grind them in food processor

Directions:

Preheat oven to 350F

Spray baking pain with cooking spray

Combine ingredients and roll into balls

Cook for ~20 mins, or until cooked throughout

Dipped in organic marinara & served over spiralized zucchini pasta...

* * *

Well I'm off for a run! Have a great day!

Happy first official day of summer!

What are your summer plans? Any traveling/road trips?

I'm spending the 4th of July at our Myrtle Beach home and can.not.wait!

Family traditions

2011-06-19T23:11:00.002-04:00

What fueled your passion for a healthy lifestyle? Or, what's starting to fuel it?

Recently, I was thinking about what made me want to lead a more natural and healthy life. I couldn't isolate one specific event, other than my choice to eat only clean foods (well, for the most part). Rather, many memories came to mind from my childhood...

And I owe it all to my Mama.

My mom did a fantastic job of raising us on healthy & wholesome foods. As kids, we weren't allowed to drink artificially flavored and dyed beverages (although I often snuck them at friends' homes and like clock-work would be come ill!), our food was never fried, and dinner always began with a fresh salad.

Today, my pre-dinner salads range from anything veggies n' hummus to simple greens..

(Dipped in a Goddess Dressing & balsamic vinegar mix)

That is one tradition I will definitely pass along to my family. As my mom would put the finishing touches on our meal, the rest of us would sit at the table, chatting about our day, while inhaling our salads. If you put a tasty salad (I'm not talking iceberg lettuce and raw broccoli) in front of starving children, they will eat it (you've just got to be creative!) Sometimes my mom would put out a simple dish of cucumbers soaked in Italian dressing. We were hungry and we ate it. And I'm sure you all know that when kids eat their veggies = a good thing!

To this day, I feel off when my meals don't include at least one salad. What can I say? I crave the roughage!

Another tradition I didn't fully appreciate as a kid, was having fresh fruit cut up at all times. There would always be a fresh bowl of fruit waiting for us after school. This held us over until dinner and prevented us from ravenously destroying the kitchen. My mom might argue this, but I'm not talking about high school, Mom! (I played varsity sports and my metabolism was seriously out of control!)

Recently, I told this very same memory to The Manfriend and came home to this...

(I melted)

- Cantaloupe

- Oranges

- Watermelon

- Pineapple

- Pitted cherries (Seriously, who pits cherries? Amazing!)

Something I'd like to instill in my children, is the importance of drinking water. For me, drinking my 8+ glasses of water per day was hard at first. I strongly preferred juice. I was however, finally able to get on the water-train by adding a splash of pomegranate or cranberry juice. These days, plain water is my go-to, but recently I've been enjoying fruit infusions.

Water, strawberries, cantaloupe (Let sit overnight. You can also sweeten with a little stevia.)

If you or your kids are not plain water fans, why not make it a little tastier? <- And without the added chemicals of store-bought versions!

What healthy habits will you pass on?

What were some favorites passed on to you?

Bar-scottis and enchiladas

2011-06-15T22:10:00.001-04:00

Hi everyone! Please be sure to check out yesterday's post on HPV infection and cervical cancer for some prevention information, statistics, and a little science translation. I find virology pretty interesting so if you've ever wondered how exactly a virus leads to cancer, then give it a read :)

Other noteworthy points, I edited the post to include HPV testing in addition to regular pap smears as prevention for cervical cancer. Many OBGYNs group them as one, but not all - so it's important to ask for both.

* * *

I have two new recipes for you, both of which will be making regular appearances in my kitchen.

#1 Protein Bar-scottis

I set out to make protein bars, but decided to omit some of the more moist ingredients and try my hand at a biscotti. I love biscottis. I enjoy everything about them - dunking them in coffee/tea, their dessert-like flavor - but unfortunately they do little in the nutrition department. So I thought, what if I could create a biscotti only using uber healthy ingredients and packed with protein (hello post workout coffee pairing)?

So here it is!

6 scoops vanilla whey protein

1/4 c egg whites

1/4 c peanut butter

1/2 c rolled oats

1/3 c raisins

1/4 c dark choc chips

1 t baking powder

1/2 t cinnamon

1/2 c unsweetened applesauce

water, to desired consistency (should be similar to brownie batter)

stevia, 4 servings

sea salt, 1/4 tsp

Preheat oven to 300F

Spray baking pan (I used a loaf-sized pan)
Pour in mixture and bake ~20 mins until cooked throughout

Tip: Many protein powders bake differently, especially when it comes to dryness. If you prefer your biscottis more moist/dry adjust the applesauce/water accordingly. Also, play around with the mix-ins!

#2 Chicken enchiladas (dairy-free!)

I'm a long time lover of enchiladas, but rarely order them because of the dairy factor. I came across sprouted corn tortilla's (Ezekiel brand) at Whole Foods and got thinkin'. Remembering back to the dairy-free cheese in my fridge and a recipe I once saw for 2-recipe salsa chicken, I knew it was time!

(Front half are reg cheese (cow), back are vegan cheese (Daiya brand; cheddar)

Tortillas of choice

chicken breasts, 2

black beans, 1 can

salsa, 2 jars

yellow onion, 1

pepper, 1

enchilada sauce (I found an all-natural one at Trader Joe's)

1/2 c shredded cheese (Daiya dairy-free cheddar)

spices (1/2 t cumin, 1 t red chili powder, 1/2 t garlic powder)

lime, 1 small

Directions:

1. (6-8 hours before) Place chicken, spices, and salsa in crock pot and cook on low heat for 6-8 hours
2. Preheat oven 425F
3. Dice onions and peppers and satay (directions here), set aside
4. Remove chicken and use a fork to scrape and separate into strands. Mix into salsa
5. With a fork, remove chicken and add to tortillas. Add veggies and beans. Roll up tortillas and place fold downward.
6. Spray baking pan with cooking spray and align rolled enchiladas (a pan with sides works best)
7. Cover tops of enchiladas with enchilada sauce
8. Top with cheese
9. Bake uncovered for until warm throughout (about 10 mins)

Served alongside fresh cilantro and my favorite salsas with multi grain tortilla chips for dipping...

* * *

Are you a biscotti fan or find them a waste of time?

What's your favorite Mexican dish?

HPV and cervical cancer

2011-06-14T19:43:00.002-04:00

Cervical cancer = HPV infection

Cervical cancer is the second most deadly cancer in women worldwide, namely squamous cell carcinoma and adenocarcinoma. In 100% of isolated cervical cancer cells (from pap smears), the DNA from human papilioma virus (HPV) is present. This means the only way acquire cervical cancer through HPV infection! source

A virus that causes cancer?

HPV upon infection, attaches to the cells of your cervix, and inserts its own DNA. This viral DNA then integrates itself between your cells' DNA. The cellular processing machinery (which normally reads your DNA and makes human proteins) instead reads the new DNA code (now a different code than before because its now a mix of viral and human DNA) and acts accordingly. This code instruct your cells to make and secrete viral proteins (the building blocks of more viruses). The cell eventually becomes (for lack of better wording) "filled" with new viruses until the cell bursts and the new viruses go off to infect more cells, and the cycle repeats.

Image of virus attaching to cell membrane and inserting its DNA

1. Virus attaches to cell and injects DNA

2. Viral DNA integrates into cell's DNA. Cell dies and viral machinery takes over.

3. New DNA code instructs cells to make viral proteins

4. and 5. New viruses are assembled

5. Cell bursts and new viruses infect more healthy cells

The problem? Conventional anti-vrial medications possessing ability to reduce viral titers (or amounts) to a level more manageable for your immune system to fight, are not helpful. This is because the particular way the viral genes are inserted into your DNA produces a 'code' that destroys your cells tumor suppressor genes. Tumor suppressor genes are as they sound, think of them as cancer fighting genes.

Here's how it goes: You have several genes (known as tumor suppressors) that prevent healthy cells from becoming cancerous. When these tumor suppressor genes are mutated, they no longer protect the cell. In the case of HPV, the viral DNA integrates itself into your cell's DNA and in doing so, mutates a tumor suppressor gene. This particular tumor suppressor (called p53) is responsible for halting a cell's cell cycle or division when it becomes cancerous. Remember, cancer is the uncontrolled division of cells so if there is no longer a way to arrest (aka stop and kill) cancerous cells they continue to divide and divide. Another tumor suppressor (retinoblastoma) is also degraded which serves to keep healthy cells from growing too fast.

(Recap)

1. HPV + healthy cell = Cell with mixture of viral/human DNA

2. New DNA signals cells to make viral proteins

3. Viral proteins degrade important tumor suppressor genes

4. No tumor supressor genes --> no restriction on cell growth --> uncontrollable cell growth --> cancer

Scary Statistics

According to the CDC, nearly 6.2 million people are infected with HPV each year and of those, nearly 20% of women will develop cervical cancer or cancer lesions. This means, if you are infected and don't seek treatment (generally a surgical or lazer intervention) you have a 20% chance of developing cervical cancer. Get to your OBGYN and get a pap screening people!!!!!!!!

Early detection!

Now before you get completely frightened, know this: with early intervention, the chance of a cancerous lesion progressing to full-blown cervical cancer is low. Yearly pap-smears can reduce the chance of developing cervical cancer by 80%!

(Recap)

HPV infection + no treatment = 20% chance of cervical cancer

HPV infection + early detection = 20% chance x 80% reduction = 4% chance

* Stay tuned for Post II: Cervical cancer and HPV vaccines

Meal prep & giveaway winner

2011-06-14T02:44:00.003-04:00

Happy Monday! Hope your week is off to a nice start. The weather here in Washington is incredible. Sunny and little humidity. Just how I like it. Unfortunately, this is a rarity in this neck of the woods.

Although I'm done with my recent stretch of night shifts, I'm still working long hours - and that means many meals at work. Rather spending what seems like half my paycheck at the nearby Whole Foods everyday, I've been making a solid attempt to prep my meals the night before.

This isn't so tricky when you have a typical breakfast, lunch, and dinner. But if you're like me (or want to get your metabolism soaring!) you might be eating 5-6 small meals throughout the day. And this my friends, can get a little overwhelming in the planning department.

But since I've been doing this for quite some time, here are some time and money saving tricks for meal prep beyond the typical PB&J:

1. If you're a coffee-a-holic like me (actually I'm much better than I used to be), investing in a Keurig coffee machine will save you tons! Don't believe me? Total your Starbucks costs from one month then lets talk ;) Also, Keurig offers cups that are refillable so its better on the Earth.

My recent obsession? Iced coffee w/ a splash of vanilla soy/almond milk! Tastes like dessert!

2. Prep or partially prep your breakfasts the night before. This is perfect for grabbing food on the go or before an early gym sesh.

A perfect meal (in my opinion) is a Protein Smoothie. Add dry and refrigerated ingredients (protein powder, supplements, sweetener, fresh fruit, spinach) to blender the night before and store in fridge. The next morning, you can quickly throw in frozen fruit/liquid and blend for a breakfast ready in seconds!

The same goes for Protein Parfaits. Prep most the night before (only takes a min or two) then blend the frozen ingredients in the morning. Recipes here and here.

Even easier? Make your breakfast entirely the night before.

Chocolate-Raspberry Overnight Oats (recipe here)

3. Aim for a once weekly produce trip. This way, salads, wraps and quick stir-frys can be thrown together in a pinch.

4. Don't be afraid to cook more than you can eat! Last night, I made a large batch of quinoa (a protein-loaded heart-healthy grain)

2 c quinoa

~5 c water

basil, small hand full finely diced

liquid aminos (a non-processed soy sauce alternative)

Mrs. Dash (for extra flavor)

sea salt, black pepper

And a heaping plate of roasted veggies...

Steamed then sprayed with a little olive oil and seasoned with black pepper and sea salt

Quinoa (protein + grain) + roasted veggies = Meal! <---And plenty of leftovers = 3 - 4 meals!

5. Keep lean protein on hand

This may look strange, but it's actually a bag of marinating tempeh (tempeh is a brown rice/soy product). Dice it up and eat raw (or grilled) topped over a salad. You can do the same for pre-cooked chicken or tofu.

* * *

And now the fun part!

The winner of the probiotic superfoods giveaway (by random number generator) is #45 AngieLid! Angie, send your mailing address to Biochemista@gmail.com and Sun Chlorella will hook you up! Congrats!

Favorites

2011-06-12T14:30:00.002-04:00

Those of you that follow me on Twitter may have heard me complaining like a little baby these last few days - and for that I apologize. You see, I worked my first night shift. And, I worked 4 in a row. The first two were miserable (I felt borderline delirious by the time 6am rolled around) but as my body adjusted, it became a little easier. Any night shifters have advice for a newbie?

Also, don't forget to enter my *SUPERFOODS GIVEAWAY*! Sun Chlorella USA is offering an amazing package to a lucky winner (probiotic granules, teas, powders). Giveaway ends Sunday 11:59pm EST.

* * *

I decided to dedicate this post towards my favorite recent healthy eats - many of which I consume a lot in the warmer weather. And some, well just because they are household favorites.

#1 Blueberry Muffin (green) Smoothie

The players

1 scoop vanilla protein powder (I use SunWarrior brand)

1/2 c frozen blueberries

1/2 frozen banana

~1 c almond milk

hand full fresh spinach

1/4 t cinnamon

stevia, 1 serving (or other all natural sweetener)

1/2 t vanilla extract (choose an all-natural brand)

4-5 ice cubes

#2 Blueberry Protein Pancakes topped with Cinnamon-Peanut Butter "Fluff"

Pancake players

1 scoop vanilla protein powder

1/3 c egg whites

1/4 c frozen blueberries

1/2 frozen banana, thawed

1/4 t baking powder

1/2 t flax seeds

stevia, 1 serving

Fluff

2 T peanut flour (PB2, Trader Joe's brand, or other)

1 T water

sprinkle cinnamon

drizzle with 1T maple syrup (all-natural)

#3 Strawberry Lemonade (no-calorie, all-natural)

Players

H20

lemon wedges

strawberries

stevia (to taste)

*Chill in fridge overnight and fruit will infuse the water!

#4 Turkey Meatloaf (extra lean, oats instead of breadcrumbs) <--household favorite!

The players

ground turkey breast, 99% fat-free

medium onion, chopped

2 garlic cloves, finely chopped

3/4 c frozen spinach

1 egg, lightly beaten

3/4 c rolled oats

1 T worcestershire sauce

1/2 c ketchup (choose an all-natural brand)

1/2 t sea salt

1/4 t black pepper

Directions

Preheat oven to 425F

Spray pan with baking spray

Combine ingredients, layer into pan

Cover and bake for 45 mins

Uncover and top with thin layer of ketchup (~1T)

Bake for additional 5 mins

#5 Fresh salads

....topped with avocado

.....or lettuce/spinach-less mixes w/ healthy nuts

*Tip: To eat more veg throughout the week and avoid unnecessary preparation, make one gigantic salad (party size) and keep for the week. I also keep sources of lean protein on hand (hard boiled eggs, tempeh, tofu, beans/legumes, etc.) for easy adding.

I also do the same for grains. Every Sunday you can prepare a large batch of brown rice, quinoa etc.

Remember, a quick and easy meal is as simple as:

1) 50% veg (already diced veggies

2) 25% Lean protein

3) 25% healthy grain & healthy fat (avocado, almonds, olive oil, flax seeds/oil, etc.)

SO TELL ME

What are your top 3 recent food favorites?

Superfood giveaway!

2011-06-10T07:37:00.007-04:00

I have a great giveaway in store from you!!!! The nice people at Sun Chlorella USA sent me a 20-day supply of superfoods - Sun Chorella A and Sun Eleuthero - to review and offer in a giveaway! Like many others, I am now a Superfood believer! I swear my skin is more clear and my digestive issues have improved tremendously!

If you win, you'll receive:

A 20 day supply of Superfood tablets, teas, and powders!

Sun Chlorella (Chlorella pyrenoidosa) is a natural whole food supplement, derived from a nutritionally superior species of freshwater, single-celled green algae, and provide vital nutrients such as:

B vitamins

magnesium

zinc

iron

18 vital amino acids

beta carotene

leutein

Chorella growth factor (CGF: known for its revitalization properties)

chlorophyll (greatest source of any plant species)

Sun Chlorella also aids in detoxification and contains more dietary fiber than leading fruits and vegetables, thus promoting increased and efficient digestion. Finally, Sun Chlorella contains prebiotics (promote the growth of good bacteria in our digestive tract). To read what others are saying about Sun Chorella products, click here.

As a bonus, you'll also receive samples of Sun Eleuthero, known for it's energy-providing properties (without the jitters of caffeine).

The most important part about selecting a superfood company (in my opinion) is choosing one of optimum quality. Many companies offer products, that during the manufacturing process, are killed and therefore destroy nearly all nutritional value. Secondly, humans are not plants and therefore do not have the ability to digest thick fibrous cell walls, so while a company may preserve the integrity of it's product, they may still offer a product indigestible for people. Sun Chlorella Corps's technology (called DYNO®-Mill) allows tiny holes to punctuate the cell walls (think of this as a first step in cell wall digestion) while still preserving the species nutritional content (this species is not killed in the process). To read more about their innovative technology, click here.

source

** 4 ways to enter! **

(Leave a separate comment for each entry! Each comment = separate entry)

1. Follow Biochemista on Twitter

2. Follow Biochemista on Facebook

3. Link this giveaway in your next blog post (if you have a blog)

4. Leave a comment about which product you are excited to try!

The giveaway closes on Monday June 13th at 12am (EST)! Also, be sure to check out their website for a great discount (code BLOGSAVE11)!

And they lived happily ever after

2011-06-07T14:10:00.006-04:00

This weekend the Manfriend and I traveled to Santa Fe, New Mexico to see our good friend Bryan (we've each known him for 14 years) marry the love of his life, Leah.

Santa Fe is amazing. Have you been to NM? It was my first time.

We stayed at La Fonda, a gorgeous historic hotel in the downtown area.

(Bet it was hard to guess my favorite spot!)

Which paired nicely with a refreshing...

(Skinny margarita: Patron silver, tiiiiiny splash Cointreau (less than 1/2 shot glass), fresh lime juice)

It was nice to see our buds again (I've known most for almost 15 years!)...

(One of the groomsman presents was new Ray Bans!)

The wedding was breathtaking. My pictures don't do justice.

(Lil choked up. Awwwwww.)

What a good looking couple, eh?

And then was time to party.

We danced our faces off.

And by now, you don't have to guess whether he wore his dancing pants...

I will miss those crazy kids...

* * *

NUTRITION

I don't generally take pictures of all of my meals when I'm away, because a vacation (in my opinion) is about living in the moment. I did however, snap a few pics of meals that keep me (more importantly, my digestive system) in check. As you know, I eat a lot of veggies. With veggies, comes fiber. In the past, I strayed so far from my typical diet that I'd encounter (without fail) major digestive issues when away from home. That being said, I do like to splurge a bit and try local foods.

Here are a few guidelines I follow to keep both my taste buds and insides smiling:

1. Eat a light, fresh breakfast. No one feels good sightseeing after eating a Hungryman's feast. A typical meal for me is an veggie egg-white omelet (sans dairy), dry wheat toast and/or fresh fruit, tomato juice, and coffee.

2. Replace at least 1 meal with a tasty salad or veggie-packed meal. This will keep both your GI tract and waistline happy.

Appetizer salad.

Schmorgesborg of steamed veggies, grilled tofu, and quinoa.

Opened faced veggie burger topped with more veggies, black beans, ketchup and mustard.

Grilled shrimp & spring salad (veggies, mangoes, oranges, and a citrus vinaigrette dressing)

3. Drink lots and lots (and lots!) of water

4. Choose light beer, wine, champagne or low-sugar cocktails. Some favorites are the skinny margarita (recipe above), white wine mixer (recipe here) and a pineapple mixer (recipe here).

5. When possible, have some green juice and load up on your vitamins! From what I've read, drinking green juice on an empty stomach is like a surge of vitamins throughout your body. An empty tummy and little fiber (lost in the pulp) allows for speedy digestion and quick absorption of vitamins.

Beet

cucumber

celery

apple

garlic

ginger

parsley

* * *

SO TELL ME

How do you stay 'in balance' on road trips, vacations, etc.?

Does your GI system also go crazy when you're away from home?

How to not waste produce

2011-05-31T22:58:00.001-04:00

I cry when I have to throw out vegetables because they've gone bad. A green smoothie is so sad without it's spinach half.

Okay, I don't really cry, but it does hurt my heart a little bit. When I first ventured on a healthier lifestyle I had a hard time knowing what to do with random vegetables without a recipe in front of me.

These days, hot & cold veggie bowls have saved the day. Here's a little how-to create a yummy lunch without letting your random produce go to waste!

First, a well-rounded (and deeeeelish!) meal (in my opinion) consists of a lean protein, lots of vegetables (a mix of roasted and raw is my favorite), healthy grain, and a tasty sauce/dressing. If you think of your plate as a pie-chart, I try to consume 50% veg, 25% protein, and 25% grain. In general, I think that's a pretty good standard to live by.

The best thing about this type of preparation is: you can get components prepped and roasting and then think of the flavor you'd like. It's can be challenging to conceive exactly what flavor you want the second you enter the kitchen (especially after a long day!).

Not following me? Here's how I prepped yesterday's lunch:

Vegetables to use before spoiling:

Sweet potato

broccoli

tomato

cucumber

Protein of choice:

firm tofu

Grain of choice:

quinoa

1. I started by dicing the tofu (and pressing it), chopping the tomatoes/cukes, and roasting the sweet potatoes (peeled and diced first) and broccoli.

2. Next, I sprayed the broccoli and sw potato with olive oil, dusted them with sea salt and pepper, and roasted in the oven. At the same time, I prepared the quinoa according to the instructions on the label.

(Roasted broccoli)

3. I sprayed the pressed and chopped tofu with olive oil, dusted with S&P, and added a little nutritional yeast.

4. While the veggies roasted and tofu browned, I peeked in the cabinets and fridge to see what kind of sauce/dressing I'd like to add (or to see what we had!). Since I was planning to eat the veg/tofu mix (which is a roasted/raw combo) cold as I'd be bringing it to work, I thought a tasty salad dressing would go well (Trader Joe's Spicy Peanut Vinaigrette was the winner!).

SO TELL ME

What's your favorite way to use up produce?

Yola DC

2011-05-30T16:53:00.003-04:00

After a sweaty 45 min spinning class this morning, I ventured to Yola, a new build-your-own yogurt, smoothie, oatmeal coffeehouse in Dupont Circle. I've been dying to try the place as I've been dreaming of a smoothie place where I can get an all-natural green smoothie with ad-ins like flax seeds, almond milk, probiotics, or any other [health] foodie delight for quite some time now.

From the website, "We seek to encourage thoughtful consideration of our food. We believe in natural ingredients, not long lists of chemicals with unpronounceable names. We rejoice in wholesome breads, creamy yogurts, and nutritious smoothies. We like our coffee bold and fresh from the farmers. We affirm our right relentlessly pursue innovation in our restaurants, our health, and society as a whole"

The atmosphere was adorable - exposed brick walls, hardwood floors, neat artwork - it felt more like a trendy loft in NYC.

I started with a delicious brewed coffee (3 to choose from) topped with steamed almond milk (finally a coffee shop with almond milk!)

Then ordered a bowl of oatmeal, had them add whey protein (they also offer soy) and had fun choosing from the many mix-ins!

(Oats, whey protein, fresh raspberries, blueberries, flax seeds, almonds and coconut).

I had a hard time choosing, they offered so many!

- fresh fruit

- granola

- wheatgerm

- cereal

- nuts

- seeds

- coconut

- nut butters (pb, almond butter)

- sweeteners (honey, agave, stevia)

- milk (cow, soy, almond)

- greens

- probiotics

- oils (flaxseed, hempseed)

Yola also boasts an impressive fresh yogurt bar with includes several flavors in low-fat varieties as well as protein-packed Greek yogurt.

My only complaint: the oatmeal is instant. I'm sorry but nothing beats a bowl of crock pot oats, in my opinion. I asked an employee why they went with instant and she said most people order smoothies or build-your-own yogurt so making a large pot was wasting a lot of food. I wonder if it would be possible to make a smaller batch. I know many restaurants/diners do this.

That being said, with a little extra hot water mixed in (next time I'll ask for double water), the oats were still pretty fantastic.

I was too full to try a smoothie but I will be back! They looked great.

SO TELL ME

Do you have a good smoothie/yogurt bar in your area?

If you could start one, which items would you be sure to offer?

Weekend a workin'

2011-05-29T18:57:00.004-04:00

Happy Memorial Day weekend!

(Me and my sis, circa 1990)

How are you spending your weekend?

I've been working- 8 hours Friday, 12 Saturday, 8 Sunday, and 8 Monday. I bet you're asking, "How did she get so lucky?" You and me both ;) I'm actually okay with it, I'm planning a 4th of July trip to Myrtle Beach so I can't be allllll that upset ;)

We also had a special guest this weekend...

Polly (our friend Gina's dog).

I keep calling ~~him~~ her Paul-y and my sister yells and me, "Polly is a GIRL!" haha

* * *

NUTRITION

In the foods department, I've been hooked on.....

Vegan Protein Parfaits

(Oats, chia seeds, flax seeds, vanilla protein powder, banana fro-yo, blueberries, almond milk, stevia.) Recipe here and here

My the whole apartment's favorite 'go-to' meal...

Turkey meatloaf (oats instead of breadcrumbs) and baked sweet potato fries

This time I added frozen spinach to sneak in an extra green. We loved it! Recipe here

Salad monsters.....

All-natural turkey breast, veggies, and my favvvvvvorite dressing - a 1:1 mixture of Goddess Dressing & balsamic vinegar <--Tastes better than Goddess and with 50% vinegar it becomes a 'light' dressing!

(Veggies, chickpeas and roasted garlic hummus as dressing)

And the ever-popular Strawberry-Coconut Protein Pancakes (topped with 1T almond butter + 1T all-natural maple syrup)...

The players

1 scoop vanilla protein powder (SunWarrior brand)

1/3 c egg whites

2 T coconut flour

1 T flax meal

1/2 banana

4 strawberries

1/4 t baking powder

stevia, 1 serving

* * *

SCIENCE & MEDICINE

NEW UPDATE! Combination therapy extends survival in advanced pancreatic cancer patients

Pancreatic cancer continues to take tens of thousands of lives every year, in the United States alone. Pancreatic cancer is considered one of the deadliest cancers and in 2010 alone, 43,140 new cases were reported and 36,800 patients passed away. Treatment, which generally includes chemotherapy and radiation, and sometimes surgery proves far less than optimal as the current five-year survival rate is estimated around 4%. In patients with solid tumors (cancer that is localized and hasn't spread) that can be removed by surgery, the 5-year survival rate is only 10-15%. Pancreatic cancer cells do not respond well to radiation and chemotherapy (they become resistant) and therefore therapy is generally to imporve the patients overall comfort.

The pancreas is an organ of the endocrine, exocrine and digestive systems. It produces and secretes many important hormones (insulin, glucagon, and somatostatin) and pancreatic juice-containing digestive enzymes which help break down carbohydrates, proteins, and lipids. source

In the May 12 issue of New England Journal of Medicine, researched showed (in a Phase III trial involving 48 different hospitals), one of the greatest strides in pancreatic research to date. Patients receiving a new combination therapy called FOLFIRINOX (a combination therapy of 4 drugs: fluorouracil, leucovorin, irinotecan, and oxaliplatin) showed a greater survival of four months over the traditional therapy.

"Clearly these are the best results we've seen to date for advanced pancreatic cancer patients in terms of response rate and overall outcome," said Dr. Al Benson of the Robert H. Lurie Comprehensive Cancer Center of Northwestern University, who was not involved with the study. "But this is a potentially very toxic combination," he continued, "so there has to be a note of caution when considering patients for this regimen." source, source

What does this mean?

Four months may seem very far from a cure, but in the research world, it's a very big deal. Consider a family member given a day vs. 4 months to live. Of course, like most chemotherapy drugs the combination therapy can be toxic. Chemo drugs kill cancer cells but they often kill many healthy cells, thus making them 'toxic' for the patient. In a patient with a solid tumor, a less toxic effect would be expected as physicians can target the tumor much more easily. Now consider a patient with cancer spread all throughout the body. How does the drug know which cells to kill? In a perfect world, the hope is the drug would kill all of the cancer cells and limited healthy ones, resulting in less discomfort for the patient.

What's next in my opinion?

Targeted therapy. Once a cancer drug is established, scientists work hard to target that drug to the tumor cells, while reducing the amount of healthy cells killed. For example, in my research with antibodies as cancer fighters, I attached targeting molecules (they bind much stronger and tighter to cancer cells vs. healthy cells) to the toxic chemo drug. The thought being, the targeting molecule would bind the cancer cell and the chemo drug would kill it.

* * *

SLICE OF MY LIFE

This week is going to be incredibly busy! I just submitted my primary applications for physician assistant school (PA), am working on the secondaries, will be squeezing in a few 12 hour workdays before heading to Santa Fe, New Mexico for a wedding this weekend. Has anyone been to New Mexico before?? We'll also be in Albuquerque for a day!

Oh, and I have Bieber Fever. Aaaaaaand, I have no shame by admitting this (clearly!)

My sister and I randomly rented Never Say Never (aka the Justin Bieber movie) today and were completely amazed how talented he is! At the age of four they showed him (through home videos) playing the drums, guitar, and singing like he was a trained performer. It's crazy how some people are born with such incredible inherent talent.

* * *

SO TELL ME

What did you do for Memorial day? I hope you didn't work the entire weekend like me!

Deck to deck & Shake shack dc

2011-05-26T00:18:00.002-04:00

A day that begins and ends on the deck is a good one, in my book. Today and tomorrow are my weekend (yes, the perks of working at a hospital - not all weekends are free) so I intend to take full advantage of them.

(Breakfast)

Smoothie players

1 scoop vanilla protein powder (SunWarrior)

1/2 frozen banana

1/3 c blueberries

fresh spinach, hand full

1 t spirulina (probiotic)

1 t xanthan gum (to thicken)

1/2 c almond milk, 1 c water

stevia

ice

Reeeeeeelaxation.

Except for a doctor's appointment, I spent the day doing the things that I like to do on a day off. Stuff like...

Making JUICE for the next few days!

Juice players

Cucumber

romaine lettuce

celery

kiwi

fuji apple

parsley

garlic

ginger

Tip: If you're making a few day's worth of juice, store it in an air-tight Mason jar to prevent oxidation.

[Insert dreaded lady doctor appointment and kick butt spinning class]

I was back on the deck for lunch and some fresh veg and hummus...

[Insert long walk with the cutest pup in the world]

Dinner tonight was very random, simple, but pretty freakin' good. I was craving Italian but had no pasta sauce or noodles. Hmmm....

Sauteed spinach and tomatoes (cooked on the stove top in garlic powder, oregano, and basil, sea salt, and pepper) topped with Trader Joe's Meatless Balls and nutritional yeast.

It was one of those meals that doesn't look so glamorous but tastes incredible. Next time I'll top it over a fresh toasted baguette.

[Insert walk with Manfriend because he haaaaaad to end his burger craving]

I heard great things about Shake Shack so I suggested Seth try it out. If you're a burger lover check out some deets on this place!

100% natural, antibiotic-free meat, grass fed beef, organic dairy, local farming, and green products. Seriously???

Seth's monstah

I tried to capture a pic of him chowing down and realized that would be impossible because the man eats the whole thing in like three bites! I laughed so hard as I had to tell him, "slooooowww downnnn!". I felt like I was with a little kid and had to make them spit it out into my hand so they didn't choke! hahaha

On our way back we picked up a great bottle of Cabernet...

(and not just because it's science-y!)

Aaaaand we're back on the deck (with our friend Corey) sipping a little vino. Just 1 glass, I have to be up eeeearly tomorrow!

What's your typical day off like?

What's your dream day off like?

This changes, everything.

2011-05-24T22:33:00.003-04:00

That was my sister's response to the (organic) chicken tenders I made tonight, "This changes everything!"

I've been dreaming of health-ified chicken tenders for quite some time now, and tonight was the night!

The thing is these babies taste like chicken tenders....and they're made from only a few clean ingredients:

Organic chicken breasts

(use pressed tofu slices for a vegan option)

nutrition yeast

light vegan mayo (any light mayo or Greek yogurt will do)

garlic powder

sea salt, pepper

evoo spray

Directions

Preheat oven to 400F

Dice chicken breasts into strips

Thinly coat chicken in mayo (I used ~2T for two large chicken breasts)

Toss 5T nutritional yeast and 1/4 t garlic powder and spread on small plate

Roll/coat chicken in yeast/garlic (add a dash of sea salt, black pepper).

Bake on tinfoil coated/evoo sprayed baking sheet for 15 mins, flip tenders

Cook for an additional 10-15 mins until slightly browned and cooked thoroughly

Dipped in organic ketchup and served with a side of curried cauliflower and roasted green beans...

Try these, immediately. They will change everything, haha.

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What recipe has changed 'everything' for you?