Tag: Blog

Peanut Butter Protein-Packed Breakfast Bowl Recipe

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Are you ready to start your morning on a protein-powered note? Look no further than this delicious and nutritious breakfast bowl that’s sure to fuel your day ahead. Packed with a medley of flavors and textures, this protein-rich creation is a delightful way to kick start your day.

Ingredients:

  • Yogurt or Non-Dairy Yogurt (your choice)
  • Fresh Blueberries
  • Sliced Peaches
  • Crunchy Walnuts – ** please be mindful of allergies you can substitute for another nut of your choice
  • Plump Blackberries
  • Creamy Peanut Butter – ** please be mindful of allergies you can substitute for another nut butter of your choice

Toppings Choose any one:

  • Drizzle of Raw Filtered Honey
  • Vegan Honey (crafted from apples)
  • Agave Nectar
  • Date Syrup

How to Assemble:

  1. Yogurt Base: Start with a generous portion of your preferred yogurt or non-dairy yogurt. This creamy base provides a dose of protein and probiotics to support your gut health.
  2. Fruit Medley: Add a handful of fresh blueberries for antioxidants and a burst of color. Sliced peaches contribute natural sweetness and a dose of vitamins.
  3. Nutty Crunch: Sprinkle a handful of crunchy walnuts for a satisfying crunch and a boost of heart-healthy omega-3 fatty acids.
  4. Berry Bliss: Toss in plump blackberries to infuse your bowl with more antioxidants and vibrant flavor.
  5. Protein Power-Up: Dollop a spoonful of creamy peanut butter for a protein punch that keeps you full and energized.
  6. Sweet Drizzles: Finish off your masterpiece with a drizzle of your choice – raw filtered honey, vegan honey made from apples, agave, or even date syrup for natural sweetness.

The Result: With every spoonful, you’ll experience a harmonious blend of flavors and textures that invigorate your senses. The protein from yogurt and peanut butter ensures you’re starting your day with sustained energy, while the assortment of fruits adds a dose of vitamins and antioxidants. The crunchy walnuts bring a delightful contrast, and the sweet drizzles tie it all together for a truly delectable experience.

Whether you’re looking to power through a busy morning or savor a moment of self-care, this protein-packed breakfast bowl offers a nutritious and delicious way to fuel your day. Customize it to your preferences, and get ready to embrace the day with a nourishing start! 🥣🌟

Check out the video below to see how the bowl turned out!

Heart Disease and Women

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For Women’s History Month I want to talk about diseases and disorders that affect women, especially from a nutritional aspect and heart disease tops the list. Did you know that heart disease is America’s number one top killer? Heart disease kills more American than all the wars combined that this country has had (referenced from the book “How Not To Die by Dr.Gregor).

The thing about this about heart disease is that it is totally 100 percent preventable. That is if we aim to eat a healthy diet of course. The typical standard American diet is far from healthy, unfortunately. The American diet is made up of mostly what is considered fast foods such as hamburgers, hot dogs, French fries, pizza, onion rings, chicken nuggets, and milkshakes. Now that is not a diet we can survive off of for a long time because it’s so detrimental to our health and is doing so much damage to our bodies on the inside.

Heart disease is the leading cause of death in women killing about 1 in every 5 female deaths (CDC). Now that is a high very high number and very frightening. Many things can fall under the bracket of heart diseases such as coronary artery disease, arteriosclerosis, atherosclerosis, high cholesterol, hypertension, heart failure, and heart attack.

I will explain what each is that falls under this category.

Coronary Artery Disease (CAD): Coronary arteries supply blood to the heart muscle and are the large arteries found on the surface of the heart. When someone had CAD the arteries become diseased or damaged. This is caused by the buildup of cholesterol plaque in the arteries blocking the blood flow to the heart.

Arteriosclerosis: This happens when blood vessels that carry oxygen and nutrients away from the heart to the rest of the body become thick and stiffen up. Healthy arteries should be flexible and elastic.

Atherosclerosis: This is a type of arteriosclerosis where the buildup of fat and cholesterol forms something called plaque in the arteries. This can eventually lead to arteries being blocked.

High Cholesterol: The level of cholesterol in your blood is high which can be a predisposition to heart disease.

Hypertension: High blood pressure which can affect the heart leading to a heart attack or stroke

Heart Failure: In this condition, the heart doesn’t pump blood as well as it should.

Heart Attack: Total blockage of an artery leading to the heart

Despite knowing all this the rate of heart disease continues to rise. Some things you can do to improve your heart health are

  • Limiting your intake of fast foods. Fast foods are meant to enjoy once in a while not eat everyday
  • Limit your intake of processed foods. Sometimes it can be hard to avoid processed foods because these days it can seem like everything is processed but try swapping out processed foods for whole foods. Whole foods like eating fruits and vegetables are more filling and don’t raise your blood sugar so high and keep you fuller throughout the day.
  • Drink WATER! Drinking water is essential to life. Drinking water helps keep our circulatory system moving along and helps rid of the toxins in our bodies. Stay away from juices and sugary drinks that provide nothing but empty calories.
  • Limit your intake of certain types of meat such as red meat. Yes, it can be hard do that but consuming too much meat can clog up our arteries
  • Lastly, keep those sweets in check! Avoid eating too many candies, cookies, pastries, and cakes. It may be good in the moment be eating this regularly does not do any good for our bodies.

References: Centers of Disease Control: Lookup Heart Disease

How Not To Die By: Dr. Gregor

Getting Through School During a Pandemic

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Hearing the word pandemic seems so surreal. It sounds like something you only hear happening in a movie or on a TV series but who would have ever thought a pandemic would become our reality.
It’s only been a year but it is been one rough and tough year. Even though we have made major progress, the pandemic is still ongoing and not completely over. ( So please stay safe and healthy). One month before the pandemic began I had just started my dietetic internship for the nutrition and dietetic technician program. This would be the second associate’s degree that I would be receiving from this school and I was so glad I had the opportunity to return to complete the program five years later!

I had also just given birth to my son in October 2019 so by the time the pandemic was officially declared my son was 5 months. So while in school I was also in the stages of being a new mom. Just like everyone else when this pandemic began I was scared and I didn’t know how I could get through school when I all I could do was watch the news of everything going on.

Mentally it was a lot but I knew I had to pull myself together. Some of you are still in the process of getting through school right now and went through it last year as well.

Here are some tips that helped me through school during the pandemic:

  1. Remember your end goal: For me this was my second shot at getting through the program I was in. Even though the pandemic was happening life is still going and I didn’t want to lose sight of the goal I was trying to reach.

2. Remove all distractions : During the time the pandemic began it was kind of hard for to stop looking at my phone and getting news alerts which I had on notifications, eventually I decided to remove the notifications from my phone to try to not think about everything that was happening at the time.

3. Prayer and Meditation: I love meditation especially bible meditations. This is something that I had routinely started during my pregnancy and this still helps me to the day to start my day and end my day

4. Listen to your favorite audiobooks or podcasts: my husband and I would listen to audiobooks and podcast when our son was asleep and we were done with our schoolwork (he also was in school and graduated this year 2021!) this helped us calm our minds down and focus on positive things. 

5. Write down your goals for the day: This helped me a lot when it comes to doing schoolwork.  I remembered things better when I write them down

6. Talk to family and friends: One thing that I truly learned through this pandemic is to value your loved ones. They can help you get through the toughest of times 

7. Play light music in the background while doing your school: This can put you in a good mood especially when you listen to music that motivates you.

These were some of the tips that helped me to get through school during the pandemic and lockdown

Remember you can get through it!

Listen to my Blogcast!

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Hey Everybody,

This blog post is to simply announce that I have officially turned my blogpost into podcast! You can now listen to my blog post if you don’t feel like reading it. (Only if you don’t lol)

My Podcast is currently available on six platforms:

Blogmas Day 18 – Keeping Christmas Simple

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I love the holiday season even though Thanksgiving is my most favorite holiday because I just love to eat! Over the years I always kept Christmas pretty simple. When I was younger I love Christmas and opening presents. But as I got older and into my teens there were Christmases that I did not receive any presents and that was ok because to me I just loved spending time with friends and family. I still continued to buy gifts, especially for my younger cousins because I wanted them to enjoy Christmas but it wasn’t a big deal if I didn’t receive anything. My goal was just to see everyone else happy.

This year now that I have a child all the holidays are extra special. At first I wasn’t going to buy a tree but then my husband was like we have to get a tree it’s our son’s first Christmas. So we decided to get a 4ft tree and just buy Christmas lights no ornaments and it looks just as beautiful as any other tree. Sometimes during the holidays we set up to much expectations for ourselves and get stressed out. But the beauty in the holidays is already there and all we have to do is keep it simple!

Our Christmas Tree!

Our Christmas Tree