Nutrition Communications: Try Something New

The link below provides a few recipes to encourage you to try some fruits and vegetables that are not eaten as often:

Try Something New

spinach: Green Smoothie

chickpeas: Crunchy Chickpeas

mango: Mango Salsa

Here is a how-to video on how to make the Mango Salsa:

Enjoy!

Advertisements

What is my mission?

image

Spiritual health has been on my mind recently and I understand that it is essential to wellbeing.

“Spend your time and energy in training yourself for spiritual fitness. Physical exercise has some value, but spiritual exercise is much more important for it promises a reward in both this life and next. This is true and everyone should accept it.” 1 Timothy 4:7-9 (NLT)

If I were to ask someone who knows me, what defines my identity? Who am I?, I wonder what they would say. Would they say I am a dietetics student? Maybe a sister. Some would say vegan. Perhaps a dancer. Or a Boilermaker. I don’t want these to be the first answers I receive. But I’m afraid that is what people would respond. These areas are where I focus a lot of my time.

However, my identity comes from my savior Jesus. This is what I want people to say about who I am.

  • I am a child of the King
  • I am a bearer of Christ’s image
  • I am a woman after God’s own heart
  • I am an ambassador for Christ

I do not want to be known for my career as a dietitian. I do not want to put that before God. I am blessed to have been given the gift of a passion for health and nutrition, but it is merely the vehicle for proclaiming the majesty of my Maker to all I come in contact with. I believe God created us with beautiful bodies that can be used for his purpose.  Nutrition and wellbeing are integral to our time on this earth so we can best use our gifts given to us from the Lord.

My mission is to please the Lord each day I am given. Whether that be through my career, my relationships or my hobbies, I am defined by the blood of Jesus saving me through his glorious grace. 

I recognize my blog is a platform for me to exude the image of Christ by encouraging others to be their best self and to foster a positive self image.  I am called to glorify the name of Jesus so I am going to incorporate that into this personal blog of mine. I thought about how it would be neat to start a faith-based blog. But why do that when I can live out my faith through my nutrition blog?

I pray God will use my writing here and my practice in the future to his glory according to his will. Have a beautiful day!

~Anna

Gratitude for Individuality

Gratitude is an integral part of wellness of the mind and soul.

I am so thankful for the people in my life who have skills, character traits and personalities that I do not have. If everyone were the same as me, the earth would be boring. I’m not saying I am a boring person, but 7 billion Anna Lawlers would be 6,999,999,999 too many. There would not be this synergistic balance of uniqueness that results from a kaleidoscope of people.

This semester in my dietetic coursework I will be placed in many situations where working with others is required. Teamwork can sometimes sound like a cheesy or cliche goal, but in reality it is so integral to my future as a dietitian. Whether it’s working with a pharmacist or with a cook, I will need to understand the differences in others around me. By discovering which character traits complement my work style and adapting to the quirks of my peers I can learn to work with all different kinds of people.

My nutrition communications class recently required that the students establish our personality types using the Myers-Briggs Type Indicator. I found out I am an INFP.

I-Introvert (thoughtful & reserved)

N-Intuition (creative & imaginative)

F-Feeling (sensitive & ethical)

P-Perceiving (open-minded & flexible)

According to truity.com, my personality type is referred to as the Healer. I am amazed at how much the description of INFPs reflects me. One of the careers listed under this type is dietitian/nutritionist! It also stated that I enjoy being artistic, spiritual, compassionate and accepting of all types of people. I love learning about myself in ways like this. It really helps me understand why I am the way I am and also allows me to learn how I work best with people with different characteristics.

Our God is so great that he made every human unique to fulfill individual purposes in life. While 4% of the population may be classified as INFP along with me, we each bring something different table. I find beauty in the way the population can work together by combining our gifts and traits.

Think about that. Be thankful.

Evolution of the Blog

Long time no blog…

I am in the process of starting a new site for my future professional career as a dietitian. I am therefore transitioning this blog into a more personal one, about anything I want to discuss. Dancing, perhaps with mangos. Really it will be whatever I don’t want to put on my other blog. Which by the way, it should be live by March. Kind of a while away, I know, but it’s a long story.

I love how much this blog has evolved. It has changed since it was born my freshman year as a cooking-obsessed student trapped in a dorm, up until today. I’m now a junior in dietetics finishing up my last semester of coursework to begin my supervised practice next fall. Time flies and I’m glad I’ve had this outlet to share various experiences and meals.

This has been a short update ladies and gentlemen. Thanks for tuning in.

~Anna

Dietitians Who Inspire Me

The realization of becoming a dietitian is starting to formulate in my mind, yet it is still far from this day. I’ve been on cloud 9 the past few days as I have enjoyed the fact that I have been accepted in Purdue’s Coordinated Program in Dietetics (CPD) to complete my supervised practice in 2015-2016! So, I need to complete my internship, study like a maniac for the RD exam and pass before I can say I made it. The thought excites me and motivates me to do all that I can to enrich my time as a dietetics student.

Since I’ve become interested in dietetics as a junior or senior in high school, I have learned a lot about the profession from various dietitians who are in the public spotlight. I realize these types of careers are rare and special, but it is neat to have role models and aspirations for the career based on the work of dietitians in the public eye. Four dietitians in particular have continued to inspire me throughout my education. I’ll start with the first ones who sparked my interest and then share the dietitian I aspire to be like someday in my practice.

Ellie Krieger, R.D.

images-2

Ellie Krieger was the first role model I sought in the field of dietetics. In high school I loved to watch Food Network-and still do, as time permits-and my favorite show was “Healthy Appetite” with Ellie Krieger, a registered dietitian from New York City. I loved that she so easily shared with her viewers how to make food healthy, delicious and affordable without scaring them away with weird ingredients and unflavorful tastes. Her easy-going personality and genuine warmth exemplifies the trustworthy and relatable qualities I’ll seek to own as a dietitian.

Joy Bauer, M.S., R.D., C.D.N.

joy-bauer-nutrition-health-expert-spry__crop-landscape-534x0

Joy Bauer is a registered dietitian and the nutritionist for the Today Show. She has such a great attitude and her infectious energy inspired me from the beginning. She is also the nutritionist for the New York City Ballet, which would be such an amazing job to have! I can remember at one time in my life watching almost all of the ” Joy’s Diet S.O.S.” segments from the Today Show. Hearing her have all the answers made me want to be just like her someday. The way she is knowledgeable in so many areas of nutrition is a goal of mine so I can be a resource or a source for resources to others.

Kath Younger, R.D.

images

It’s the age of technology and everyone seems to have a blog these days. I became an avid blog reader in high school and have come to understand now that the public does need to be aware of the validity of each blog they come across. Amongst the multitude of nutrition blogs I kept up with, Kath Younger’s blog, Kath Eats Real Food, held particular weight because of her title as a registered dietitian. Being able to follow what an RD ate every day was so inspirational and such a good example to readers that dietitians are real people too. We don’t eat 100% perfect. And Kath makes it clear that a balanced diet is necessary and does not need to be lacking in ice cream or birthday cake. If you have followed the blog world of nutrition sites for a while, you know that there was and may still be an intense obsession with oatmeal. There are blogs devoted just to this fiber-filled, warm breakfast meal (like this one). Kath has quite the arsenal of oatmeal recipes as well and I think I made almost all of them throughout the latter years of my high school career. Did I mention her food photography is insane? She motivates me in my career goals as well as my stint as a blogger!

Julieanna Hever, M.S., R.D., C.P.T.

Headshot-with-Veggies

This last dietitian, Julieanna Hever, is the one who I aspire to be most like. As I’ve gained interest in plant-based nutrition, I naturally came across the work of Julienna Hever, THE Plant-Based Dietitian. The way she uses scientific evidence to promote a diet free of animal foods is fantastic and I love her fun-loving and encouraging demeanor. Her utter beauty is proof that her plant-based diet is fueling her from within. I recently become aware of the cooking videos she does with Chef AJ on youtube with their show “The Chef and the Dietitian.” You’ll find so many creative and nutritious recipes to keep your meals interesting, so check it out!

All four of these women have one thing in common-they are communicators of nutrition information to the public. I find this aspect of dietetics so rewarding and I hope to do something half as great as these ladies have done someday. Thank you Ellie, Joy, Kath and Julieanna! It would be a dream to meet all of you in the future!

~Anna

Summer 2014-Present: Featured Foods

For your viewing pleasure, here is a snapshot of the food I’ve eaten over the summer and up until now going from most recent to further back in time. I hope you see something that looks good or inspires your next meal. I have a great time making food and styling it to the best of my ability so the photos look at least slightly decent. Enjoy and I hope you are doing well!imageBlack bean burger in the apartment. Tahini on top is a must.

imageHomemade tortilla, sautéed kale, tomatoes, tofu, roasted chickpeas and tahini.

imageRoasted chickpeas with nutritional yeast and various herbs.

imageSalad of tofu, greens, tomato, figs and tahini. See a pattern here?

 

imageThe classic “bring-a-sandwich-for-lunch-on-campus-because-it’s-usually-the-quickest-thing-to-put-together-in-the-morning-before-class.” Bread, mustard/tahini, tofu, greens, tomato.

imageSeason’s 52 for my sister’s 18th birthday in August. Vegetarian Tasting Plate made vegan. One of my favorite restaurants!

imageLunch at Freshii. This place is great. I ordered this rice bowl and found it humorous the receipt says ‘no protein’- just look at all the protein in the rice, edamame, and veggies!

imageGreen smoothie #279.

imageOn Wednesdays we drink pink.

imageCreamy Vegetable Curry from The Oh She Glows Cookbook. Every recipe I’ve had from this book has been fantastic and this was no exception!

imageRainbow salad to make me smile.

imageHomemade sushi! Takes some effort, but oh-so worth it!

imageAsian market finds. Huge box of mangos for $7-ish, lychee fruit, a young coconut, and a daikon radish.

imageLittle tacos for a light summer meal. Garnish was a conscious attempt for style.

imageBanana and pineapple ice cream in the Vitamix.

imageFavorite of mine: roasted sweet potato fries-> 400F oven, boil potatoes for 5 minutes before draining and placing on a parchment paper lined tray. Bake about 20 minutes each side or until crispy.

imageGreens in a cup + grapes.

imageMy favorite food is mango. Here it is hanging out with 2 other delightful fruits. Sweet as could be!

imagepretty apple.

imageNot so pretty kale/shredded carrot mixed in mashed avocado. Simple yet nourishing.

Changes to the Blog

So I’m thinking of renaming my blog and switching up the focus of my posts. My posts have sort of evolved. When I was a freshman in college I began the blog to focus on eating healthy while living the dorm life. I recognized the struggle and wanted to share how I did my best to eat well in a college setting. I’ve sort of switched gears slightly within the last several months to focus on my plant based lifestyle and why I love it. While what I post has been from a college student’s perspective, usually reflecting how I make it a goal to eat healthy, my writing hasn’t specifically targeted that topic. This summer I wrote for another blog, Foodie on Campus, that has fantastic articles written by college students about all things college and nutrition if you want to read more about staying healthy in college. However, I’d like to shift the focus on my blog to what I am passionate about which is sharing my lifestyle through what I love to eat, my latest yoga goal or just interesting information I want to share about living green and plant-strong. I may even share about my walk with Christ and my faith overall. I want it to be more of sharing my day-to-day adventures in understanding the life I’ve been given and how I make it my goal to feel blessed for every moment I’m alive.

So I’m currently in a phase with the blog where I’m trying to change the name and I want to think of the right one. I have several ideas but haven’t settled on one I love yet. So be patient as I settle into the new school year and work to find a schedule so I can devote more time to my corner of the internet.

Stay beautiful!

~Anna

Foodie on Campus: Summer Internship

Hello! I’m writing for an online magazine called Foodie on Campus this summer so I wanted to share what it’s all about. The goal of the blog is to help college students make informed food choices when the dining halls and grocery trips seem dizzying! It is a really great experience for me to be working with a registered dietitian, Faye Berger Mitchell, who started Foodie on Campus with a vision to help make eating well more clear for college students. I’m super excited I was able to write my first article about how to stay plant-based in college. Check out the link here:

Vegan on Campus

You will find all sorts of topics on food, fitness, mind, body and soul. We also write about topics “beyond campus.” All of the writers are students in college, so they have experience learning how to stay healthy on campus. This summer we plan on focusing on summer topics as well as information for starting the upcoming fall semester off on the right foot in terms of nutrition. Hope you find something helpful or that you can share with a college student you know! I hope the magazine reaches incoming freshman as they prepare for their first year at a university!

~Anna

Update!

Hi readers! Long time no blog! Oops! I think that after finals and finishing up sophomore year I was burnt out from writing and cramming my brain with knowledge so I took a short break form my little blog. Now I’m back and ready to share some of the food I’ve been mixing up and what I’ve been up to.

I am not free from school since I’m currently taking microbiology at IUPUI, but it keeps me busy. And honestly it’s super nice only having to focus on one class. In a few weeks I’ll start my macronutrient metabolism class which I’m taking online through Purdue. I hear that class is challenging, but I am actually excited to be able to learn some interesting things about nutrition and the macronutrients we consume!

In other news, I caved and bought a Vitamix! I bought a reconditioned one from the Vitamix website and it is like brand new but for a slight discount. It came in the mail two days ago and I’ve been super impressed with the way it has worked so far. I knew I could expect greatness from this beast of a blender. I can’t wait to experiment more with my new kitchen tool. I foresee lots of smoothies in my future-more than now!

I’ve been busy making lots of yummy food now that I am home for the summer. I am being inspired by all the delicious fresh food that is coming into season. The farmer’s market is full of vibrant greens that beg to be put into smoothies and salads. Here is some of the food I’ve eaten lately:

20140517_120507Summer squash noodles with tomato/onion/cilantro topping.

IMG_20140516_093031I eat fruit whenever I can for breakfast. Two of my favorites: bananas and mango!20140518_084407I’ve been downing fruit infused water lately! Normally I just throw some berries and lemon slices in a mason jar at night and it’s ready in the morning to quench my thirst. Here I let a few frozen raspberries and a slice of lemon sit over night and in the morning I gave it a stir and strained out the fruit pieces for a beautiful pink drink.20140520_112843 I love when apples still have their leaves!20140520_115022Spiralized carrots with shredded kale coated in mashed avocado and a little lime juice. Heavenly!
IMG_20140520_102804 I’m excited about our garden. Besides kale and arugula we also have spinach, green beans, tomatoes, lettuce and cilantro growing!20140520_161813These raw ‘fig newtons’ taste just like the real deal! I saw the recipe on compassionateclimber’s Instagram. I linked the recipe if you want to give it a try! They are made from dried fruit, various flours, and other things including orange juice-interesting!

20140521_085311 First smoothie in the Vitamix! 2 cups kale, 2 cups spinach, orange juice, 1 mango, 2 cups berries. Smoothest smoothie ever! I love how the Vitamix can pulverize the seeds in berries so they don’t get stuck in your teeth. This also releases all the nutrition in the seeds 🙂ABM_1400701478These zucchini noodles are the best kind I’ve made. This is a recipe from Fully Raw Kristina and I would eat this every day! I spiralized 2 zucchinis. I use this tool to turn zucchini into noodles.  The sauce is 2 mangos, a sliver of avocado, 1 green onion (mostly the green parts) and a bit of cilantro. So sweet!

Enjoy this beautiful day! God bless!

~Anna

Finals Week Stress Eating

fb3da5ad2bf9d45948fdd0e6ac7f1bb9Finals week is coming up! For Purdue students, it’s a week away, but many other colleges around us are finished after this next coming week. Studying for important exams like finals can cause a lot of stress to the body. Everyone deals with it differently. Some people don’t eat anything, which is bad. Some people eat everything they see, which is bad. What is key to dealing with finals is to limit the extent to what you can eat to fuel late night studying by carefully choosing healthy snacks to have on hand. It is also helpful to find an activity to reward yourself with for a study break. I’ll suggest some good snacks to have available as well as some healthy break ideas. Accept the challenge this is finals!

Snacks to fuel your brain

  • When you have large bags of snack foods, like pretzels, crackers, popcorn, chips etc, it is so easy to open the bag and mindlessly eat food due to stress. I know I’ve done it! I won’t even be hungry, but I keep shoving pretzels in my mouth while I work on a paper because the food can be a comfort for me. To prevent these binge sessions, make sure to only buy pre-portioned bags of these foods, or not buy them at all. There are plenty of other options for snacking.
  • My go-to snacks are always fruit. If I have ample fruit on hand, I go for the grapes, bananas, or oranges. Fruit is sweet so it satisfies your sweet tooth but offers so many more benefits as nature’s candy. Blueberries are particularly good for your brain. Feel the need for extra brain power? Blueberries help prevent degenerative diseases as well as improve neural communication, memory, and comprehension.
  • Healthy fats are integral to brain health. Plant sources of these fats include avocados, chia seeds, nuts flax seeds and sunflower seeds. Most of these sources, especially chia and flax seeds, contain omega-3 fatty acids which improve blood flow to the brain for clearer thinking. Look for these ingredients in packaged foods like granola bars and cereals.
  • Make sure to get enough carbohydrates. It’s simple. The brain runs on glucose. Ever wonder why when you are low on carbs from not eating in a while you’re body feels lethargic an your brain struggles to function? Your brain uses glucose since it is the most efficient source of energy. Carbs from fruits, vegetables and grains are all healthy choices so think of them when going for lunch at the dining courts or your own kitchen prior to an exam. Complex carbs that come with fiber are important for slowing the rate of absorption of glucose. High amounts of refined sugar increases insulin’s response which leads to a sugar crash, and therefore, a tired brain and body.
  • Stay hydrated to prevent deviations from focus and short-term memory loss. The brain is composed of fat and water. Water increases circulation in the brain and prevents overheating. I came across an article that said by the time you feel thirsty, you have experienced a 10% decline in cognitive function. I always like to have my water bottle next to me while working on school work. Drinking water can also make you feel fuller and less inclined to eat mindlessly.
  • If stress is tearing you down, bananas are a great option! They contain tryptophan which is converted into serotonin in the body. Serotonin is the neurotransmitter in the brain related to mood and encourages a relaxed state of mind.

Study breaks

  • Exercise. Get your blood pumping and you’ll be more apt to think clearly after your sweat session. Exercise is also a common stress-reliever for many people.
  • I love to put in my headphones, sit on the floor and stretch. It loosens up the tenseness in my body and I feel great after stretching. Listening to music drowns out the racing thoughts in my head about schoolwork and allows me to get the most out of my break. I’m still working on those splits for my New Year’s resolution!
  • Watch a favorite t.v. show. Right now I’m hooked on Scandal. I use it as motivation to get work done so I can watch an episode. (Or two!).
  • Similar to exercise, go for a walk. It’s been beautiful out recently and taking leisurely walks with my roommate are fun and a great way to take a break from the busyness of college.
  • Read a novel.
  • Do anything else that you love! These are just suggestions of what I do on my breaks. Breaks keep me sane.

Oh, and one more suggestion. Make sure you are getting ample sleep! Sleep is so important for alertness and feeling prepared to take an exam. Being tired is one of the worst feelings you can have before an exam if your brain is not fueled and reseted. Sleep! I know my limits for staying up late and studying. For me, I will not be productive at anytime past 11 or 11:30. I prefer to go to sleep and then wake up a little earlier to fit in more studying before and exam.

Good luck to all you smarty pants college students out there! Remember to fuel your brain and provide your body with quality nutrition! You made it through another year! Keep being awesome, friends!

~Anna