Try Vegan Challenge Recap

Earlier this month, I posted about the Try Vegan Challenge from Food & Nutrition Magazine, declaring that I would "go vegan" for a week in an effort to show that a completely plant-based diet is not only healthy, animal-friendly and environmentally sustainable...but it can be tasty too!

My goal was to follow a completely vegan diet for 7 days, although the challenge only technically asked for 5 days and allowed room for slip-ups.  Spoiler alert:  I didn't make it 7 days and I cheated on Day 1!

As I mentioned, I normally follow a vegetarian diet and my main meals are plant-based with dairy and eggs complimenting the meals or serving as snacks.  Therefore, I didn't think I'd have too much trouble making the transition from vegetarian to vegan.  It's part of both my personality and my job to be a planner, so I made sure to meal plan and set myself up for success in this challenge.  My main concern during meal planning were snacks.  Some examples of my typical snacks are Greek yogurt, hard-boiled eggs, string cheese and cottage cheese.  None of which are vegan!  So I substituted with things like pita chips & hummus, fresh fruit, sandwich thins & nut butter, and trailmix. 

Rather than post my food logs from the 5 day period, I figured it'd be easier to focus on my struggles and victories with the vegan diet. 

Struggles:
1.  Birthday cake.  I made the mistake of starting this challenge the day after my birthday, when all my coworkers wanted to celebrate with delicious (non-vegan) chocolate ganache cake.  I didn't even make it 24 hours before my first slip-up!



Not-so-vegan birthday cake.



2. I missed my yogurt.  I'm a big fan of Greek yogurt.  I enjoy it on a daily basis and at all times of the day...at breakfast, snack time and even as a subsitute for sour cream in my meals!  It's absence was really noticeable and probably my biggest struggle!

3. Take-out with friends.  One night, I had Southern friends visiting, and they really wanted good ole New York pizza!  This was my second (and only other) slip-up.  Another night was sushi take-out with a girlfriend, and although I didn't have much trouble finding myself a vegan meal, I really wanted salmon or tuna!   And I had to be very careful when it came to ordering/sharing appetizers!  When following any kind of restrictive diet, you have to make sure to ask a lot of questions when dining out or ordering in.  Always check what ingredients are in things like batters, sauces and condiments.

Veggie roll + edamame!

Victories:

1. Focus on real, whole foods.  This is my aim anyway, but cutting out dairy and eggs forced me to be creative and make smart choices to get adequate calories and protein.  A lot of newbie vegans struggle with what to eat and end up eating a lot of processed "meat substitute" products, which negates any effort to consume a healthier diet.  [When in doubt, consult a Registered Dietitian to develop a vegan/vegetarian/flexitarian/whatever meal plan to make sure you're getting adequate nutrients!]

2. Increased intake of fruits, veggies and healthy fats!  Although my meals looked fairly similar each day, I definitely noticed a boost in my normal intake of fresh fruits and vegetables.  My bag of food for work (pictures below) always included things like pears, fresh strawberries, brussels sprouts, carrots and hummus, nut butters and avocado.

 

Overall, this was a very interesting challenge!  Even though I'm a Registered Dietitian and long-time vegetarian, I still was able to learn a lot from the experience.  I obviously have a lot of practice with reading food labels, but this experiment sharpened those skills.  I also had to get creative and develop strategies to overcome obstacles that I'm sure a lot of people face when converting to a vegan diet, which will ultimately make me a better practitioner! 

And on a personal note, I learned I'm not interested in becoming 100% vegan myself! At least not at this time!  :) 

Tell me...are you interested in becoming vegan? Vegetarian? What do you think you'd miss the most?

Adding to subtract!

Hey everyone!  It's 3/14 and we're celebrating this National Pi (not PIE!) Day by discussing a little bit about the mathematics of nutrition. 

When talking weight loss and dieting, many people instantly think they need to subtract.  Some people might start by subtracting "bad" foods, some may subtract specific macronutrients (as in low/no-carb diets) and others may focus on just subtracting total calories. In my opinion, we should really be more focused on addition rather than subtraction!  I'll argue that in order to successfully achieve weight loss (or maintenance), we have to start with adding.  This may sounds counterintuitive, but bear with me!

 

Source



I'm a firm believer that healthy habits are more likely to stick if we begin by adding positivity rather than focus on subtracting negativity.  If you're sick of "diets" full of deprivation and restriction, try to create a healthier lifestyle by adding some of the following:

Veggies, veggies and more veggies!  Vegetables are mostly very low in calories, which means you can fill up on a lot of them without adding on the pounds.  And once you've had a big salad or snacked on a 1/2 cup of carrots, you won't be ravenous for that giant meal!

A few servings of fruit daily.  Try adding 2-3 fruits daily at mealtime or combined with a protein-rich food for a snack.  They can also be a sweet and satisfying treat for dessert!  Not to mention fruits have lots of fiber.  Which brings me to my next addition...

Fiber.  Adding higher fiber foods like whole grains, beans, vegetables, seeds and nuts can regulate bowel movements and keep you feeling full and satisfied longer.  Research supports the role of high fiber diets in promoting weight loss and weight managment.

Water.  Staying hydrated is essential to overall health and weight management in particular.  Water also helps regulate body temperature, provide lubrication for joints and maintain electrolyte balance.  And thirst is often mistaken for hunger!  So drink up!

Sweat!  Most everyone can stand to add a little sweat into their daily routines!  Although it shouldn't be used as a punishment for eating or an excuse to eat more, exercise most definitely helps in weight managment.

Without even realizing it, these simple and healthy additions to your diet will almost certainly lead to subtraction of other not-so-great foods, leading to a healthier body weight.  Start simple and choose one addition a week! 

Healthy & happy eating! :)

Table for One: Eating as a Single

This one is for all my single ladies (and men)!  Eating for one can be a huge roadblock for people trying to lose or maintain weight, for so many reasons!  Cooking a whole meal for one person often seems like a waste.  Making a big batch of food to eat for the week sounds like a great plan, until you find yourself staring at another lasagna dinner for the third day in a row.  Boring, right?! Ordering take-out ends up sounding like a good idea, but that can take a toll on your wallet and your waistline!

The good news for us singles?! It's totally possible to create and consume healthy meals & snacks for one!  Rather than making one meal in a large portion (i.e. casseroles, soup) that you'll quickly get bored with, I recommend prepping several items that you can mix-and-match to make interesting meals all week!  I like to start with a "base" food and add mix-ins depending on what type of meal I want.  Here are my tips for creating healthy, filling meals that won't leave you bored:

First, start with a grain.  Make several servings of a versatile grain/carbohydrate (quinoa, brown rice, sweet potatoes, cous cous) to use in several different dishes.

Next up, prep some protein! Think grilled chicken, ground turkey, tofu, beans, lentils! Keeping a few types of protein on hand makes it easy to create a new meal daily!  Some people find it easier to start with a protein first and the grain next, which is totally fine. Remember, a meal plan has to work for YOU in order to be successful!

After you've chosen a protein, be sure to fill up on veggies!  You knew that was coming, right? :) It's super easy to chop up big batches of peppers, onions, zucchini, squash or broccoli.  Or buy frozen and defrost as needed so you don't have to worry about spoilage!  Other easy toss-ins include baby spinach, tomatoes and brussels sprouts.  (I've recently been introduced to shredded sprouts from Trader Joe's--genius!)

Finally, fill in the flavor.  Vary the taste of your dishes by adding different spices and herbs.  If you're in the mood for Italian, go with oregano or basil.  Greek?  Flavor with lemon juice and a little olive oil.  Feeling spicy?  Add crushed red pepper flakes or siracha sauce!  The possibilities are endless!

To keep portions under control, try to set up your plate to be about 1/2 veggies, 1/4 protein and 1/4 carbohydrates!  Healthy fats can be added through the food itself (fish), the cooking process (sauteeing with a little olive oil) or as flavoring (sliced avocado).

Keep in mind this guide to eating doesn't just apply to singles.  Couples, friends and families can avoid boredom and create nutritious, fun meals with a little planning and preparation!  

Happy eating! :)

Happy National Nutrition Month!

Happy March, everyone!  For nutrition nerds like myself, March means it's time to celebrate National Nutrition Month!

The theme of this year's NNM is "Eat Right, Your Way, Every Day", which I love because it perfectly aligns with my philosophy toward "dieting".  I feel that everyone can live a healthy lifestyle and still be able to incorporate their own favorite foods, preferences and traditions.  The most important thing about creating a "diet" or meal plan is to make sure that it works for YOU.  Nutrition is such an individualized science, and what works for your friend/neighbor/co-worker might not be right for you! 

Registered Dietitians are the food and nutrition experts and we complete extensive academic and professional training.  RD's work very hard in a wide variety of settings to provide medical nutrition therapy, nutrition education and promote healthy, happy lifestyles.  For more information on qualifications to become a Registered Dietitian or to learn about what an RD can do for you, check out the Academy of Nutrition and Dietetics!

Be sure to stay tuned to PB&P throughout March for upcoming posts with nutrition tips, meal ideas and more! And don't forget to celebrate the R.D. in your life on March 13 (Registered Dietitian Day)! :)

Fit Food Friday: Salmon

Happy Friday!  I'm actually busy soaking up the beautiful weather in Florida and getting ready to #RunDisney tomorrow, but don't worry...I prescheduled a Fit Food Friday for you.  Today we're talking about salmon!  This fatty fish is not only a great source of protein, but it is packed with heart healthy omega-3 fats and other vitamins and minerals.  So we know it's a generally healthy food for us to eat, but how can it improve performance and recovery?

As I mentioned, salmon is a great source of protein, containing about 22 grams in a 3oz portion.  We know that protein helps rebuild and repair muscle tissue that is broken down during exercise, thus making salmon a great post-workout food for runners and athletes.  Emerging research also shows that the small protein molecules (peptides) found in salmon support cartilage and promote joint health.  Great news for those of us out there pounding the pavement!

Probably the most well-known health benefits of salmon is it's high omega-3 content.  One serving of salmon can contain up to 2 grams of omega-3 fat in the forms of both EPA and DHA.  These healthy fats work to decrease inflammation and boost the immune system to ward off disease.  Less inflammation and healthy immunes systems equal faster recovery times and less sickness!  Omega-3 intake is also linked to lower rates of depression and improved mood and cognition.  But most of us already get those benefits from our "runner's high", right?!

Salmon is also a "fit food" because it is an excellent food source of Vitamin D, containing almost 300% of the Daily Value.  As I mentioned when discussing chocolate milk, runners are often lacking in our Vitamin D intake which is so essential to bone health and immunity. 

So how can you incorporate more salmon into your diet?  While a salmon filet dinner (balanced with vegetables and a carbohydrate of course) sounds both delicious and nutritious, there's no need to hit the fish market a few times a week.  You can get all the health benefits to boost your fitness by using canned salmon!  It's a quick and easy addition to sandwiches, salads or pasta dishes.  An added bonus to canned versions is that many of them contain small edible bones, which boosts the calcium content of the fish as well!  Try adding salmon to your meal mix just a few times a week!  Side note: Choose wild salmon over farmed for lower contamination risks for mercury and pesticides/pollutants.

Wishing you all a magical day from WDW! Stay tuned next week for another "Fit Food Friday"!

FIT FOOD FRIDAY: Sweet Potatoes!

Happy Friday, everyone!  It's time for another edition of Fit Food Friday and this week we're talking about SWEET POTATOES!  During the holiday season you likely saw your fair share of marshmallow-laced yams or sweet potato pies, but I'm here to encourage you to reap the health benefits of sweet potatoes all year round!  This sweet orange spud is definitely a food with fitness benefits and here's why:

Sweet potatoes are high in fiber.  Getting adequate fiber promotes a healthy weight,regular bowel movements, lowers cholesterol levels and helps to control blood sugar levels.  However, the fiber might not be the only reason sweet potatoes are good for maintaining steady glucose levels!  Sweet potatoes have been linked to higher levels of adiponectin, a hormone that improves insulin sensitivity. 

Sweet potatoes are chock full of nutrients, including beta carotene, vitamin C, iron!  Most people recognize that the orange flesh of sweet potatoes means they are high in Vitamin A/beta carotene, an antioxidant that plays a role in improving eyesight, controlling blood pressure, preventing heart disease and potentially treat certain cancers.  From a fitness perspective, adequate beta carotene levels have also shown to decrease symptoms of exercise-induced asthma!  Remember to add a healthy fat (such as olive oil) when cooking with sweet potatoes to maximize the uptake and benefit of beta carotene!

When it comes to athletes, probably the most important nutrients found in sweet potatoes are manganese and copper.  These two trace play vital roles in muscular function and protein synthesis, yet some runners fail to meet their daily requirements.

Since they're naturally sweet and extremely versatile, sweet potatoes can be incorporated into our diets in so many ways!  Mash, boil or slice 'em up for a tasty and nutritious addition to any meal! If you're not a fan of sweet potatoes yet, but want their nutrient boost, start by making mashed potatoes with half regular and half sweet potatoes or pureeing them to add to soups!

Make sure to tune in next Friday for a new Fit Food! :)

*Introducing* Fit Food Friday: Beets!

Happy Friday, y'all!  I'm very excited to announce Fit Food Friday's here on PB&P.  Each week will feature a different food and discussing it's health and fitness benefits! 

To kick off the first edition of Fit Food Friday, I bring you Beets!

The beet is a root vegetable that belongs to the chenopod family (with others like spinach, chard and quinoa).  Most people are familiar with the red/purple color of the beet root, but they can be yellow/golden too!  The green leaves attached to the end of beet roots are also edible and taste a lot like spinach or Swiss chard.  While beets (unfortunately) are not most people's favorite vegetable, they're packed with lots of vitamins and minerals and offer up great health benefits to both athletes and non-athletes alike.

Beets are naturally low in sodium & fat and are also good sources of folate, potassium, Vitamin C, manganese and fiber.  Beets do have a high sugar content, which makes them a sweet addition to salads, soups and mixed dishes.  My personal favorite way to enjoy beets is to combine them with goat cheese and/or walnuts on a flat bread pizza or tossed in a spinach salad!

If you are a fellow fitness fanatic, you've likely already read about how eating beets (or drinking beet juice) can improve exercise performance.  Including nutritious root vegetables in your everyday diet will definitely promote a healthy body weight, in turn leading to enhanced athletic ability.  However the key players in the connection between beets and improved performance are nitrates.  These are different than nitrites, which are the preservatives found in processed meats like hot dogs and bacon that have been linked to cancer and other negative health outcomes.  Nitrates have been shown to increase the efficiency of oxygen uptake by our body and muscles. 

There are several published research studies showing that supplementation with beet root juice enhances both power output and VO2 max (maximum oxygen consumption) in cyclists and other endurance athletes.  However, a 2012 study in the International Journal of Sports Nutrition and Exercise Metabolism found that single servings of beet juice immediately prior to exercise did not perform short-term performance in cyclists.  Ultimately, further research needs to be conducted to provide solid results that can be extrapolated to larger populations and show true improvements in athletic performance. 

In the meantime, I definitely recommend including beets in your vegetable repertoire for its antiinflammatory and antioxidant benefits...with an added possiblility of improved exercise potential!


A few interesting side notes...Some people do experience changes in urine and/or stool color when consuming beets on a regular basis.  So if you're stool turns pink/red, this is totally normal...but just make sure you're able to identify that the redness is not blood, which of course is not normal.  And finally, if I've inspired you to roast (or steam or pickle) some beets at home, but you prefer not to have pink-stained fingers, you might want to wear gloves during handling! :)

A Holiday Survival Guide

The Christmas tree is lit, "All I Want for Christmas" seems to be on repeat on the radio, and you're starting to dread the arrival of your January credit card bill. Not to mention tasty temptations like Christmas cookies, candies and egg nog are out in abundance!   To quote my favorite holiday movie, Christmas Vacation..."It's the holidays, and we're all in misery!"

I feel the holidays should be spent with family and friends sharing in the Christmas spirit...not worrying about money, presents and holiday weight gain!  Research shows that average weight gain over the holiday season is around 1-2 pounds for a normal weight person.  For overweight and obese people, holiday weight gain tends to be a little more, up to about 5 pounds.  While fear of weight gain tends to be dramatized and 1-2 or even 5 pounds may not seem like a lot, over several years these pounds add up to an unhealthy weight and increase risk for conditions like diabetes and heart disease.  As with most things, the best thing we can do is to be prepared and have a plan to combat this dreaded weight gain!

Check out my top 5 tips for enjoying holiday parties and events while maintaining a healthy weight:

1.  Just Say No! When your hostess with the mostess offers seconds, don't feel guilted into taking them!  Simply compliment her (or him) on how delicious everything was and how much you enjoyed it.  Also saying no to a few parties or events throughout the month is a surefire way to minimize stress and avoid holiday burnout.  

2. BYO...Healthy options! If you are always underwhelmed by the number healthy side dishes available at a party, bring your own.  This is the smartest way to ensure you can make healthy choices and stay on track with your eating.  It could be as simple as a veggie platter or fruit salad and has the added benefit of making you look like an extremely thoughtful guest!  

3. Be smart about your surroundings.   Standing right next to the buffet or snack table will inevitably lead to mindless snacking.  Focus less on food and more on socializing with family, friends or coworkers by engaging in conversation.  Set yourself up for success by choosing smaller appetizer plates over larger dinner plates.  Decide ahead of time which of your favorite foods are "worth" indulging in and treat yourself to small portions.

4. Eat as you would on any other day.  One of the biggest mistakes people make is to not eat all day in order to save calories for later.  While this sounds like it could work, going to a holiday party feeling ravenous can quickly lead to overeating.  Follow your usual eating pattern and make sure to have a protein-rich meal prior to party-time!

5. Keep (or start) moving!  Schedule exercise in around your holiday parties and events.  There's no need to wait for New Year's Resolutions to get active.  Planning your exercise in advance will prevent you from falling off track during the hectic holiday season.  Enlist a friend or co-worker to help you stick to your commitments!


And one bonus tip:

1. Move on!  If you indulge (or overindulge) this holiday season, acknowledge it and get over it.  There's no reason to beat yourself up or continue to sabotage your eating by dwelling on it.  I always like the analogy of getting a flat tire.  If you're driving along and get a flat, you wouldn't get out of the car and slash the other 3 good tires, right?  No! You fix the one problem tire and get back out on the road! 

Here's to a HEALTHY and Happy Holiday season!

November Foodie Pen Pal Reveal!

Okay, I'm a day late for the November Foodie Pen Pal Reveal post, but better late than never! 

This month, my pen pal Stefanie sent me an awesome package that I can't wait to dig into.  In addition to the snacks, Stefanie included a handwritten note card and a recipe for her grandmother's buttermilk brownies. I love the idea of passing along a family recipe and since I love baking I can't wait to try them out for myself!

So now for the goodies:

She sent TJ's dried raspberries, which are always a good snack and can be added to cereals, yogurts, trail mix, etc.  

Next, I love that Stefanie sent some local flavor with Michigan pure maple syrup.  This will be perfect for my favorite pumpkin whole wheat pancakes! :)

Also in my amazing snack pack...Kettlecorn drizzles with dark and white chocolate!  Sounds like heaven.

Last but not least, a giant bag of trail mix! Right up my alley!

Thanks so much, Stefanie! 

To learn more about Foodie Pen Pals, check out The Lean Green Bean Blog.  For December, FPP will be a fundraiser for victims of Hurricane Sandy and pen pals from all over the world will be donating...so join in to help! :)

*Edited to add:  Click over to Kid-Friendly Food to see what I sent my foodie pen pal this month, and check out some of her awesome recipes! :)

Thankful Thursday--Winter & Wedding Time!

This week I'm thankful...

...that I waited only 20 minutes in line for my now full tank of gas.  This is a rare thing in these crazy times.

...for the NYC ASP twitter account. So helpful! Also thankful that alternate side parking has pretty much been suspended since Sandy hit. 

...for the running community.  Runners are amazing people and have huge hearts.  Period.

...for chocolate chip cookies. Yes, I'm a dietitian. And I bake & eat cookies.  And then I share them with friends so they don't sit around to tempt me! ;)

...that it's snowy & wintery outside! 

Just kidding!  But I am thankful that it's officially time for scarves & (Curly Hair Conspiracy) winter hats! 

...that the Curly Hair Conspirator herself is getting married this weekend! Woohoo! Congrats Lar & Foti!  I'm so ready to dance and drink and celebrate with my NJ loves.

Okay. You go! What are you thankful for this week?!

Pasta Giveaway Winner & Foodie Pen Pal Reveal

HAPPY HALLOWEEN!!!

I first want to start by saying I'm feeling incredibly thankful that I am able to sit here and write this post today.  Unlike so many others in the tri-state area, I woke up this morning to an apartment that is heated, powered and free of any real damage from the nightmare that was Hurricane Sandy.  My iPhone is charged and I have complete access to Facebook and Twitter.  More importantly, I know that none of these things matter.  It is not lost on me that so many have not been as lucky as I have.  People have lost their lives, their families and their homes.  But one thing we can all count on is the resiliency and strength of our nation, our state and more particularly, our beloved New York City.  Now more than ever, I'm so thankful and proud to be a New Yorker.  My heart goes out to any and everyone affected by this disaster. 

In addition to being Halloween, today is the last day of National Pasta Month.  That doesn't mean we can't celebrate all year round with tasty & nutritious pasta recipes! Especially since we know that Pasta Fits into a healthy lifestyle!  Also it's time to announce the winner of my Pasta Prize Pack giveaway! 

Congratulations Tiffany!  I'm so excited that you'll be receiving this awesome Pasta Fits prize pack, including Dreamfields® Spaghetti, Mueller's® Whole Grain Spaghetti, Heartland® Gluten Free Wheat Free Penne, Ronzoni Healthy Harvest® Spaghetti, Ronzoni Garden Delight® Rotini and an Ultragrain Pasta® Spaghetti Spoon!

Please send me your contact information and we'll get your prize sent out to you! 

And finally...Today is the October Foodie Pen Pal Reveal Day! :)

Here's what the program is all about...

-On the 5th of every month, you will receive your penpal pairing via email. It will be your responsibility to contact your penpal and get their mailing address and any other information you might need like allergies or dietary restrictions.

-You will have until the 15th of the month to put your box of goodies in the mail. On the last day of the month, you will post about the goodies you received from your penpal! 

-The boxes are to be filled with fun foodie things, local food items or even homemade treats! The spending limit is $15. The box must also include something written. This can be anything from a note explaining what’s in the box, to a fun recipe…use your imagination!-You are responsible for figuring out the best way to ship your items depending on their size and how fragile they are. (Don’t forget about flat rate boxes!)

-Foodie Penpals is open to blog readers as well as bloggers. If you’re a reader and you get paired with a blogger, you are to write a short guest post for your penpal to post on their blog about what you received. If two readers are paired together, neither needs to worry about writing a post for that month. 

-Foodie Penplas is open to US & Canadian residents.  Please note, Canadian Residents will be paired with other Canadians only. We've determined things might get too slow and backed up if we're trying to send foods through customs across the border from US to Canada and vice versa. 

To get more info on Foodie Pen Pals or to join for October, visit The Lean Green Bean or click the icon below.  

This month my Foodie Pen Pal package came from Lauren over at Lauren Living Locally.  Thanks, Lauren! :)  I really love the concept of her blog, which follows her adventures in cooking food from local farmers markets and CSAs.  

Here's what she sent:

Kashi TLC bars

Sea's Gift Seasoned & Roasted Seaweed Snack

Lara Bar (love them)

Celestial Tea

The cutest baby Tabasco sauce! (I told her I liked spicy things)

Homemade Granola 

Once again, big thanks to Lauren for my FPP package this month!  

You can head over to The Lean Green Bean FPP link up to check out what other pen pals sent and received this month.  And if you're digging this program, sign up by November 5th to participate! 

Happy Eating, Happy Halloween and Stay Strong Everyone! :)

It's Thankful Thursday Again!

Greetings!  Every week I'm shocked by how quickly Thursday catches up to me.  I've been keeping myself pretty darn busy so time has been flying! Although I'm not thankful that time passes so so quickly, I'm feeling super thankful about lots of other things! Let's do this.

This week I'm thankful...

...that I ran the Billy Goat 5K again this year.  Gosh I love this race, no matter how much it kicks my butt every year.

Here I'm thankful that I'm almost done with the Billy Goat!

...for pasta!  It's easily one of my favorite foods.  Yours too?  Well in case you missed it--I'm doing a pasta giveaway! Enter now to win yourself some pasta!

...that I'm on my way to getting stronger.  I started my strength training exercises this week and I plan on starting CrossFit next week! Don't worry--I will most definitely keep you updated on how that kicks my butt.

And on that note...I'm thankful for my super smart sports doctor.  Here are just a few of Dr. Metzl's many wise words:

...for Butternut Squash.  Well, really I'm thankful for any nutritious food that is just naturally delicious!  You don't need to do anything to Butternut Squash (although I sometimes add a little cinnamon & brown sugar) to make it taste amazing!

...for my frog, er, I mean dog.  Rocky was super patient with me for his Halloween photo shoot this year! And come on! How cute is he?

And last but NOT least...I'm thankful that tomorrow after work I'm road-tripping upstate to visit college friends! 

Now you go! What are you feeling thankful for this week?! :)

National Pasta Month Recipe & GIVEAWAY!

October is one of my favorite months for many reasons.  The leaves are changing color, pumpkins are everywhere and Halloween fun is just around the corner! Oh and it's National Pasta Month!  Pasta is one of my favorite foods and as a runner, it's definitely a staple in my diet.   And I'm not alone!  According to the National Pasta Association, the average American consumes 20 pounds of pasta each year.  So to celebrate Pasta Month, the folks at Pasta Fits provided me with a pasta pack so I could make and share a tasty pasta recipe with all of you!  And if that's not exciting enough, they're also giving PB&P readers a chance to win a Pasta Prize Pack for themselves! 

Before we get to the recipe & giveaway, let's talk about why I love pasta so much!  First of all, pasta is tasty and nutritious!  It's a naturally low fat, low cholesterol, low sodium food that contains plenty of B-vitamins, folic acid, magnesium and Vitamin E.  Whole wheat versions can also pack a bigger nutritional punch with increased fiber and protein.  Another reason to jump on the pasta-loving bandwagon is that it is extremely cost-effective.  The average price per pound of pasta is just $1.45, making it a great way to eat well on a budget.  Last but not least, pasta is super versatile.  Pasta fits (get it?!) into so many healthy dishes that you'll never get bored.  Add seafood, vegetables, beans, heart healthy oils or lean meats to your favorite pasta for a completely nutritious and delicious meal.  There are just so many pasta-bilities! ;)

 [Keep in mind: one serving of pasta is 2 ounces uncooked, or for those of us that don't know what the heck 2 oz means...about one cup cooked]

Make sure to visit the Pasta Fits website or Pinterest page to find some inspiration for your own pasta meals.  But first start with my fall-inspired pasta recipe using a few things I love--pumpkin, spinach and goat cheese!

Whole Wheat Pasta with Spinach and Creamy Pumpkin Goat Cheese Sauce

(Recipe makes ~2 servings)

4 ounces (1/3 box) of Ronzoni Healthy Harvest Whole Grain pasta

2 Tbsp butter

1/2 onion

1 clove garlic

4 Tbsp flour

3/4 cup skim milk

1 1/2 cup pumpkin puree

2 oz goat cheese

Sprinkle to taste: salt, nutmeg, cinnamon

 1-2 cups spinach, sauteed

1.  Bring pot of slightly salted water to a boil.  Cook Ronzoni's Healthy Harvest pasta until al dente (about 6-7 minutes).  Drain and set aside.

2.  Melt butter in a skillet and add chopped onions and garlic.  

3.  Stir in flour to create a roux.  Add milk and pumpkin puree, stirring continuously.

4.  Add goat cheese until melted into sauce.

5.  Add spices to taste/preference.  (I had a little bit of a heavy hand with the cinnamon because I love it!)

6.  Toss cooked pasta in pumpkin sauce and add sauteed spinach.

7.  Enjoy! 

Nutrition Facts (per serving): 480 calories, 10g fat, 59g carbohydrates, 19g protein, 12g fiber.

And now for the Pasta Prize Pack GIVEAWAY! 

Not only did my friends at the National Pasta Association share the gift of pasta with me, but they'd like to share it with you too!  Enter my giveaway for a chance to receive the products shown above.  

Here's what you'll get:

Dreamfields® Spaghetti
Mueller's® Whole Grain Spaghetti
Heartland® Gluten Free Wheat Free Penne
Ronzoni Healthy Harvest® Spaghetti
Ronzoni Garden Delight® Rotini
Ultragrain Pasta® Spaghetti Spoon

This giveaway ends at midnight on October 30th, 2012.  The winner will be randomly selected by RaffleCopter and announced on October 31,2012.  Good luck! :)

There are a few ways to enter the giveaway, but make sure to leave me a comment telling me why YOU love pasta!!! Leave a separate comment for each entry!

a Rafflecopter giveaway

Disclaimer: As always, the thoughts and opinions on this blog are mine alone. I was not compensated for this post. The National Pasta Association provided one Pasta Prize Pack for myself and one for a PB&P reader.

Give Me Something Good to Eat

With Halloween just around the corner, it seems like bags of candy and chocolate are everywhere you look.  A celebration originally intended to honor the souls of the dead has become completely centered on candy corn and "fun size" candy bars.  Talk about scary!

Now I'm a big chocolate fan myself (especially dark chocolate!) and I definitely believe that sweet treats do have a place in a healthy lifestyle.  Still every year I find myself frustrated by the overindulgence that occurs around Halloween and other holidays.  Being surrounded by empty calories is just not a good way to set ourselves up to make healthy choices.  Don't get me wrong, I'm not campaigning to end trick-or-treating or anything crazy like that.  I love dressing up in costumes and trick-or-treating, but I think we need to make adjustments to the messages (and the treats) we're giving to kids today.  When I was little, we always wanted to just skip the houses we knew to give out apples, popcorn or toothbrushes, but maybe those people were onto something!  Of course those are dietitian approved choices, but it doesn't even need to be that "extreme"! There are plenty of snack options that can satisfy a sweet tooth without breaking the nutritional bank.

  Green Halloween is one of many awesome programs working on changing our approach to Halloween.  It's gaining serious momentum and inspiring people to think "outside the candy-box®".  I absolutely love the idea of making Halloween healthier, safer and easier on the environment!  

Some of the well-known companies involved with the Green Halloween movement include Honest Tea, Stretch Island Fruit Co., Plum Kids, Cascadian Farms and (my favorite) Lara Bars!  In fact, Lara Bars is hosting a sweepstakes to giveaway 100 LARABAR minis, which are a great healthy option for trick-or-treaters! (Hurry, though...it ends at 11:59pm tonight!)

So before you stock up on giant bags of (expensive) Halloween candy, consider giving out something GOOD to eat this year!

Have a Happy and Healthy Halloween! 

Thankful Thursday: A PR & Pumpkin Butter!

Happy Thursday, readers! It's that time of week, where we discuss all the fun and happy things in the world! Ready? Okay! (Cheerleader voice) This week I'm thankful...

...that I finished the Staten Island Half Marathon on Sunday! 

Finish line PROOF!

...for my new PR!!!  How this happened I don't know, because I'm still struggling with this quad pain and didn't really train for the two weeks prior to the race.  Must be some kind of magic!

...for the short work week!  Thanks, Christopher Columbus.  

...for my little nephew baby.  He might still be hanging out in his mamas belly, but he already has the best wardrobe ever.  His closet is going to be full of outfits like this one I just bought him:

...for pumpkin butter.  I'm currently using pumpkin butter on any and everything.  But mostly on english muffins at breakfast:

...that I met up with my DI loves this week.  [So great to see you ladies! I'm so unbelievably happy for all of the amazing things happening in your lives! :)]

...for Raul Ibanez! SO COOL! What a crazy game last night!  This is why I love October baseball.  And now on to Game 4 of the ALDS tonight.  Let's Go Yankees!

As always, I have tons to be thankful for in my life.  Nothing like counting your blessings (no matter how small) to put things into perspective! Now tell me...what are you thankful for, friends?

Thankful Thursday: Birthday Boy, Baseball & Burgers!

Ahh! I almost forgot it was Thursday!!! Time to get thankful! 

This week I'm thankful...

...for my baby boy (who turned 6 years old today!)

...that Rocky's Halloween costume is on it's way! He's been a pirate, rock star, cow...what will he be this year?

...that the Yankees pulled through to win the AL East. Boom.  Gotta love October baseball!

...that I'm running the Staten Island Half this weekend.  I have some kind of quad/hip injury, so this race will not be pretty...but I'm doing it.  I'm not going to bother setting a goal time because I don't want to push this injury and make things worse.  I'm going to just try my best to enjoy this run and cheer on my speedy dad! :) [Anyone else running SI this Sunday??]

...for a spontaneous roomie date tonight.  We had some beers & burgers at Bareburger (portabella mushroom burger for me...) followed by manicures! (I tried to take a pic of my fab manicure for you, but turns out I'm not much of a hand model.)

As usual, I have a lot to be thankful for this week...how about YOU?!