Checking In: March 2015

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As I get ready to mark up my March calendar, I thought I would check in with everyone!

So it’s been a while since my last post. I do apologize if I have left anyone hanging. It’s been pretty busy around here. (I’m beginning to think that starting a blog at the same time I’m starting a career and raising a baby was a bad idea. That’s just me though. Always taking on as much as I possibly can!) Here are just a few things going on in the life of this Domestic Rockstar:

1. The Rockstar and I are both blessed to have flexible careers that allow us to care for the kiddos and avoid the high cost of childcare. I still want Dylan to get his fair share of tot-time to socialize so Dylan and I recently attended our first Sumner County Stay at Home Moms meet-up. We went to the local library for a kids reading/singing/dancing time. Dylan was a little leery at first, but then he warmed up. Little Man was even wiggling around and “singing” the whole way home. It was a nice little change of pace to be around other moms. I plan on going again soon. There was a lot of positive energy! Yay!

2. We’ve had quite a bit of bad weather here in TN. The girls were out of school for a full week and a half. Most of the snow days were well warranted… but a few may have been overkill (I’m PA born and bred). Dylan had his first go at sled riding. He was less than thrilled… The Girls and The Rockstar all loved their sledding fun. I am not looking forward to the upcoming electric bill. I did get a good bit of cleaning done during the down time though. You win some and you lose some.

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3. We are currently house hunting. Those of you that own your home know how stressful this is and can relate. Our taxes are just about done. We are hoping to get pre-approved this week so we can start making offers soon. It’s not easy finding a house big enough for us, in the school district we want and in our price range. Please send some good vibes this way! Hopefully this time next year I will have gardening post from our new property!

4. It has been a busy work month for me. So thankful for my jobs and my wonderful bosses/coworkers. We spend a lot of time trying to keep on top of our monthly budget while saving for a house. On top of everything else, I am trying to figure out this whole Professional Portfolio Development thing that us RDs must maintain through the CDR. If anyone has any tips, please send them my way.

5. I’ve been slacking on my working out (i.e. walking and keeping track on my Jawbone Up24), but we have been doing pretty good with our grocery shopping and food prep lately. We haven’t really gone out to eat except for the occasional Sunday afternoon nacho run.

6. And finally….Dylan is almost ready to crawl! This all brings me to the main reason I am writing this long overdue post. I read other’s blogs often, very often and I love it. I also love writing this blog…. but sadly right now it’s just not at the top of my list. I am focusing on family and providing for them so (like I have said before) this blog is just a hobby for when I have time. Precious time. I have set some goals for once little man turns the big 1.0 this summer. Two posts a week plus the launch of our Domestic Rockstar recognition program is on the horizon. Please stay tuned. You won’t be disappointed.

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***Talk to me!***

What are your big plans this March? Post a pic of your busy calendar and tag #domesticrockstar on your social media platform of choice. My calendar won’t be bare for long!

Rock on,

Katy

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Keep it Healthy Folks

It is my personal opinion that people should set goals. Goals are what keep us focused and remind us of why we should be courageous in trying times. It is my goal to someday work with women and children and to help them reach their nutrition goals through individualized nutrition coaching and motivational guidance. Translation: I want to help Mommys and Kiddos learn how to believe they are capable of changing their lives by giving them the tools and knowledge to do so with nutrition and positive thinking at the forefront. We all could use a little physical and spiritual healing! It’s been a long week…. #corporateamerica #todolistfordays #domesticrockstar #stopandsmellgrabthedamnroses

Let’s all take a minute….. close our eyes ….. take a deep breath…. out with the bad and in with the good……. now open yours eyes. Read on.

I spend a lot of my time trying to decide what is “healthy” and what is not. It is a big part of my job. I could sit here and tell you all of the “healthy” things you should eat every day, but being healthy does not mean you need to follow a strict diet. Simply making moves that translate into a healthier lifestyle is going to be your best bet. No two people are the same and no two diets lifestyles are the same. Individualized nutrition coaching is a great tool that Dietitians can use to help folks make these changes (hopefully we will see this more, once the profession and health insurance companies see eye-to-eye).

Here are some of my “healthy rules”:

1. Food made from scratch with whole ingredients is always healthier than it’s prepackaged, additive laden counterpart. If you cannot pronounce the name of an ingredient, then you probably shouldn’t be putting it in your body. Cut out the chemicals and just eat food. With that in mind remember chocolate, vegan, gluten-free cake is still cake.

2. Small goals for healthy living are the most attainable, not because they are small, but because they can be maintained and made habit. Work on one small thing at a time, until it becomes a habit. Once you conquer one item, then move on to the next. Baby steps are best. If you try to conquer the world, that becomes stressful and that creates an unhealthy mindset which is more apt to let unhealthy habits creep back in.

3. It is not a “cheat day”. It is life. No one eats healthy all of the time. The word “cheat” just gives that time of reckless abandon a bad wrap. Live a little!

4. Pick goals that fit your lifestyle. As a working mom with kids and a household to run, I just cannot commit to a 100% clean diet or an intensive workout routine. Instead I aim for things that are within my reach, like stroller walks (at the mall when the weather is bad) and aiming to eat at home rather than eat out during the week.

5. Try new things, but also stick with what you like. We should all push the boundaries everyone and then, but struggling to down a green smoothie every morning may not be the best idea if greens just aren’t your thing.

Does this post seem kind of vague? It should! Everyone’s path to a healthy lifestyle is very different. If you have any questions, comments or concerns about this post please comment below and I would love to discuss it.

If you are picking up what I am putting down, please do stay tuned, because I hope to offer nutritional coaching and support with grocery store trips and meal guidelines (not plans, because life always has a way of changing these said plans). I tend to be pretty laid back (Daria), but I really like to help motivate people to reach their goals when it comes to healthy living.

So move forward with your new year’s resolution and adjust as needed so you can make the most of your efforts! What are your goals?

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Black Bean Fiesta Dip

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As part of my Dietetic Internship I worked at a health department in rural Kentucky. I learned a lot about breastfeeding, WIC and social media. On my first day we were helping a new mom and baby with their latch, a feat even The Rockstar was impressed with. I learned about baby wearing, volunteered at Need More Acres Farm and became just a tad more “crunchy” than I had been. It was probably the best professional experience I could ask for. It has proven invaluable for my personal life (we were expecting Dylan at the time!).

The library was in close proximity to the health department and my Preceptor was friends with their rad and crafty employees so we did some reading for pleasure. I read some great books by Michael Pollan and have turned into a firm believer that less is more. Less ingredients translates into a more pure product and well, let’s face it, moms do not always have the time to hunt down everything on an a list of 20 ingredients when cooking at home. My Black Bean Fiesta Dip only has 3 ingredients, and that is part of the reason I love it so much…. well, that and it tastes great!

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My Black Bean Fiesta Dip is just one component of my Sunday food prep. I have been wanting to join the leagues of Sunday Food Preppers for a while now and I am proud to say that I finally have! I get all of the washing, chopping, baking and boiling done in just a few hours so I can relax more during the week and be less tempted to order out when dinner time rolls around. Here is a sneak peak of my weekly staples: grab-n-go fruit, kale and romaine mix, chicken, hardboiled eggs, tomatoes, tuna salad, carrots, cucumbers, blackberries and……Black Bean Fiesta Dip!

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It really is  It is super easy to make in my food processor (which I may need an upgrade on soon, since I am using it so much these days), and I use it on everything for a little extra kick of flavor. I like it on carrots or with tortilla chips. This week were are going to try it with quesadillas! I bet it might even be a good sandwich spread!

 

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Black Bean Fiesta Dip

Ingredients:

2 cups of cooked black beans

1 cup of plain Greek yogurt (I use Cabot)

1-1/2 cups of salsa

Directions:

Place ingredients in blender or food processor and blend until everything is well combined. Place mixture in bowl for dipping and enjoy with chips, veggies or as a spread on sandwiches or quesadillas.

 

I would love to hear from YOU!

*** What is your one quick move that saves you time throughout the week? ***




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My Top 5 Favorite Blogs

Technology is a double edged sword. I love how everything is now right at the end of my fingertips, but I do loathe the fact that we are all so plastered to our electronic devices. It’s a fine line between regression and progression. Socializing has turned into social media and physical distance is how far away we are from wifi. It is something we are realizing that we can’t seem to live without. Warmer temperatures (here in TN) mean more chances to unplug and get in some more physical activity….

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… I do hope we are all able to squeeze in a few more steps into our days. Working in a nursing home really brings to light the need to make small changes now toward living a healthy lifestyle. Our older generations are suffering from some avoidable handicaps (obesity, diabetes, cirrhosis, etc) that a few extra steps, a few less fast food meals and a few more glasses of water could have prevented. Good role models are what we need to better guide our younger generations. The road might be rocky but there are plenty of folks out there that can help inspire you to make better decisions for the future of you and your loved ones.

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On those days when we just can’t manage to disconnect and take a stroll in the great outdoors, here are some blogs that I would suggest checking out again and again.

1. Carrots ‘n’ Cake

Maybe it’s the fact that we both had babies this past June, but this is a blog I really feel like I can relate to. She has posts about some great health and fitness products and then she also gives sneak peeks into the life of a new mom. She squeezes in workouts and enjoys iced coffee year round.

2. Nutrition Stripped

I actually started following her on Instagram and fell so in love with her photos and captions that I began reading her blog. It is also pretty cool that she lives here in Nashville and sometimes I recognize some of the places she takes her photos. The Rockstar is even into some of her posts (see upcoming post about Tumeric).

3. Pinch of Yum

This blog was recommended to me as a resource for starting a blog. They have some great tips for starting a blog and their income reports are all the more motivation to maybe … someday… get things rolling! I am also a budget/excel/numbers nut so this plays on my nerdy side too.

4. The Lean Green Bean

I have been looking in on this blog for sometime now and just over the past year or so realized that we knew some of the same people. We are now virtual coworkers and new moms so it is always great to see what she is cooking up! She is a superwoman in the kitchen and has a great social media game.

5. Healthyfully Ever After

I am a sucker for a good wedding and a die-hard fan of good wedding food. She specializes in healthy lifestyle changes for brides-to-be and also has some great images and advice coming from her neck of the woods.

 

It’s a tad chilly here in TN and I have tons of work to keep me on my computer all day, but my mom workout consists of running in place in my house next to the pack-and-play with this guy.

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I’ve been doing some sunday food prep to ensure that I have some healthy staples on hand at my house and we just got a new water cooler at home to increase our H2O intake. What smooth moves are you and your rockstars making to live a healthy life?

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Nutty Oatmeal Energy Balls

A new blog for a new year and some Nutty Oatmeal Energy Balls to help get us in gear!

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I have been wanting to start a blog for years now, so I thought I would get the ball rolling (no pun intended) and make it one of my resolutions for 2015. I have worked behind the scenes with a few of what I consider to be the top bloggers, food photographers, and nutrition communication trailblazers that the industry has to offer. Regan Jones, RD has been a wealth of inspiration to me on this journey and she is definitely one to watch. Please do keep in mind that I am beginner level and she is more of a black belt. My amateur babbling (writing in between diaper changes, work and naps) and photography (just got my camera for christmas… still trying to figure it out) are all just for fun these days, so I do hope you enjoy. Thanks for visiting!

I have a 6 month old bouncing baby boy, so this recipe encompasses the necessities of my current kitchen repertoire: easy, just a few ingredients, and packed full of nutrients that will fuel my engine (…and my step-kids and the rockstar). There is no added sugar (thank goodness, for those in post-holiday cookie burnout) and each ball is about 150 calories. It may seem like a lot, but the richness of the peanut butter and the filling power of the oats make it hard to plow through a whole batch. The flavors are just enough to satisfy your sweet tooth and it will keep you full until your next chance to eat comes around.

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The reason I need extra energy:

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My biggest critics:

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Nutty Oatmeal Energy Balls

yield: 12 round balls of yummy goodness

Ingredients:

1 1/2 c. old fashioned oats

1/4 c. chocolate chips (I like white chocolate)

1/4 c. almond flour

1/3 c. dried cranberries

1/4 cup unsweetened flake coconut

2/3 c. natural creamy peanut butter

Directions:

1. Add the oats, chocolate chips, almond flour, cranberries and coconut to a large mixing bowl and mix together with a spoon.

2. Add the peanut butter to the dry ingredients and combine all ingredients.

3.  Spray your hands with non-stick spray and using your hands, roll out approximately 12 – 1 inch balls and place in airtight container. These stay best when they are refrigerated.

 

**** Since this is my first blog post, I’d love to hear what everyone thinks! Comments and constructive criticism are welcome!

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Hello world!

****UNDER CONSTRUCTION****

Please check back after January 1st for our debut!

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