Tag Archives: Cheeseburger

Spotlight on: Vitamin D!

Good morning! The title of this post refers to an idea I had this week for the blog. Last week and over the weekend, I had to keep track of everything I ate and drank for my nutrition class. On Monday during our lab, we input all the data into a computer system and had it calculate every possible piece of information about our diets. Do you know how hard it is to input some of this stuff on Food Works?!

Tropical bowl

Breakfast version: Greek yogurt, vanilla extract, coconut milk, chopped mango, coconut

Dessert version: Vanilla yogurt (or coconut milk yogurt!), coconut milk, chopped mango, shredded coconut

Cheeseburger on whole wheat bun with pickle and homemade cookie!


Summer Quinoa & Asparagus Salad

Recipe: Serves 1

4 stalks asparagus, chopped

2/3 cup quinoa, cooked

1/4 cup lentils, cooked

1 tbsp dried cherries, chopped

1/2 tbsp truffle oil (or olive or grape seed)

Directions – Grease a pan with oil and place on medium heat on the stove.  Add the asparagus and cherries and cover with a plate. Let cook for 2-3 minutes, remove the plate, and add the cooked quinoa and lentils. Cover again and let cook, stirring occasionally. It is done when the asparagus is soft (but still crunchy) and everything is hot! Remove from heat and toss in a bowl with the dressing (recipe below). Serve with a protein source, like grilled salmon!

Creamy avocado dressing: 1/2 avocado, 1 tbsp greek yogurt, garlic salt, cumin, couple drops of lemon juice – Mash together!

The results of the lab were fascinating! As it turns out, I…

get 25% of my calories from protein, 35% from fat, and and 37% from carbs

I was within 2 calories for my estimated caloric need! SO WEIRD.

It is incredible how the body has the ability to regulate our hunger and fullness with such precision. Of course, this often goes down the drain for many people when they get stressed out, are on vacation, or are overweight. Abdominal obesity especially can disregulate hunger cues by messing with the hunger hormone ghrelin and the satisfied hormone leptin.

32% of the fat I ate was saturated, 21% was polyunsaturated, 28.5% was MUFA

I ate 233% of the recommended dietary allowance (RDA) of protein

 137% of the RDA for calcium

352% of the RDA for niacin

256 % of the RDA for B12

Basically all of my vitamins and minerals were way over the RDA except for Vitamin D, which was a a bit deficient, and Vitamin E which was barely satisfactory. This surprises me since I eat seeds and nuts on a daily basis. I think part of it is the 4 days that were sampled and also the computer program that was used (seeing as it said that one day I got 0% vitamin D). Everything is so variable that you have to take all the information with a grain of salt. The results got me wondering what the best sources of vitamin D and E are and I thought it might be cool to highlight a nutrient every so often on the blog.

Whuddup Vitamin D?

Function: aids in absorption of calcium, necessary for bone growth, immune function, neuromuscular function, cell modulator

Factoid: Few foods are naturally rich in vitamin D, so many products are enriched with it.  It is a fat soluble vitamin and can also be obtained from the sun, although glass and SPF’s over 8 prevent this.

Natural Sources: 3 ounces sockeye salmon (112% daily value), 3 ounces mackerel (97% DV), sardines, shrimp, 3 ounces canned tuna (39% DV), 1 egg (10% DV)

Fortified sources:  1 cup fortified milk (30% DV), 1 cup fortified OJ (25% DV), 1 cup fortified yogurt (20% DV)

Groups at risk for deficiency: older adults, people on very low fat diets or with fat malabsorption, people with limited sun exposure, people who have dark skin, and people who are obese.  [image source]

Rollin with the homies

This week has been lovely. I drove down to LA to stay with my friend Emily and we had such an amazing time. We celebrated our friend’s 21st birthday…

We visited the Getty…

and chowed down on In-n-Out.

Yes, this health food blogger ate fast food. But In-n-Out is the creme de la creme of comida rapida! I am the order at the top. A cheeseburger, animal style of course, with french fries, also animal style, and a vanilla milkshake. Animal style = melted cheese, caramelized onions, and “special sauce,” aka ketchup and mayo mixed together. It was completely delicious. Surriously.

I am not saying everyone should go out and eat burgers and fries smothered in mayo and ice cream. But it is my suspicion that my audience (and food bloggers in general) eat very healthfully and would probably get a twang of guilt if they ate a meal like this. There are also, of course, the people of the world who eat fast food all the time and dislike veggies and whole grains. But both of these lifestyles are not adequate for both the mind and body. We must eat whole, nutritious foods for the majority of our diet and simply enjoy our occasional junk food without guilt!

Anywho. Your healthy, delicious and nutritious recipe of the day is…

Cheesy Chicken Enchiladas!

This was fanfreakintastic. I am dead serious when I say you need to make this tonight.

Recipe: Serves 1

Preheat the oven to 400. Peel two small garlic cloves and slice a quarter of a green pepper into thin strips.

Spray a baking sheet with canola oil. Place 1 tomato, half of a sweet yellow onion, the two garlic cloves, and the strips of green pepper on the baking sheet. Bake for 12-15 minutes, until the veggies begin to brown and the tomato starts to ooze juice!

Combine all of the above ingredients, except the green bell pepper, in a blender. Add a few shakes of cumin, chili pepper, paprika, salt, pepper, and a dash of red pepper flakes. Blend until smooth.

Cut 1 chicken breast in half. Save one half and slice the other into thin strips. In a little dish, combine a few shakes of paprika and cumin. Add in a little cayenne pepper (or more if you are intense). Add a few drops of oil and water until you have made a paste. Rub the paste all over the chicken strips. Cook in a pan for 3-4 minutes on each side.

Take 2 whole wheat tortillas and lay them out. Slice off about 3/4 of an inch from 1 end of each. About an inch away from the other (rounded) end, make a line of chicken. Add a line of green peppers. Add a line of thinly sliced sharp cheddar (sharp has a stronger flavor, so you can use a bit less). Roll them up by taking the rounded end and curving it over and into the line of stuffing. Roll all the way up.

Spray a small, deep baking pan with canola oil. Lay the two rolled up enchiladas in the pan so that the loose end is on the bottom. Pour all of the tomato sauce over the enchiladas.

Bake at 350 for 12-14 minutes.


Chicken * a lean source of protein and B vitamins!

Tomato * Known for their high lycopene content. They also contain lots of potassium, vitamin A, C, and folate!

Cayenne pepper * contains antioxidants and temporarily speeds the metabolism!

Cheese * good for the soul…….