Coconut oil vs Olive oil

I keep getting questions about coconut oil and its benefits. I am also frequently seeing people replace olive oil or canola oil with coconut oil. This is a fad you should be cautious about trying. Coconut oil is a saturated fat which increases our risk of heart disease when too much is consumed. Saturated fat is solid at room temperature and turns to a liquid when heated. Think about pouring a hot candle down a water hose...what is going to happen? It's going to clog, right? Well, that's pretty similar to what happens in our arteries when we consume too much saturated fat. Virgin coconut oil is high in lauric acid, a medium-chain fatty acid that raises both good and bad cholesterol levels. Using a little bit of coconut oil is great to get that sweet, nutty and tropical flavor throughout your dish. BUT, be careful with how frequently you are using it! And don't be fooled by your peers when you hear them say it's better for you.

As a registered dietitian I do not recommend my clients using coconut oil in the place of olive oils or canola oils. Olive oil is a great source of monounsaturated fatty acids (MUFAs), which help lower LDL cholesterol ("bad") and raise HDL blood cholesterol ("good").  Using an unsaturated fat that is high in your omega-3s can help lower your risk for heart disease. Keep in mind that to help lower your risk for heart disease, you must also live a healthy lifestyle. Consuming a variety of fruits and vegetables, high fiber carbohydrates, lean meats, low-fat dairy, and heart healthy oils, in addition to living an active lifestyle (starting with 150 minutes/week) will decrease your risk.

All about Oils from the Academy of Nutrition and Dietetics

Veggie Scramble Breakfast Sandwich

Veggie Scramble Breakfast Sandwich 

Ingredients:

100% Whole-wheat english muffin

1 tsp pepper jack shredded cheese (or 2% reduced-fat cheddar, or part-skim mozz)

1 tsp olive oil or canola

1/4 cup frozen bell pepper and onion strips

1 egg plus 1 egg white (or 1/4 cup egg substitute - nutrition info would be different)

Mrs. Dash seasoning - Original blend

Directions: 

Place english muffin in toaster.

Heat olive oil in small-medium skillet on medium heat. Add the frozen bell pepper and onion strips to pan and cook until soft (may need to drain a little of the water after they are thawed out). Sprinkle a little bit of Mrs. Dash seasoning on the vegetables.

In separate bowl crack the 1 large egg and 1 egg white into bowl and whisk until yolk is mixed with white. Add whisked egg mixture into skillet and cook until eggs are no longer runny. 

Assemble: On bottom of english muffin, place 1 tsp cheese. Put veggie scramble on top of cheese so it will melt onto the english muffin. Place the top of english muffin on the eggs and enjoy. Add 1 tbsp salsa to your sandwich if you'd like! 

Nutrition Info:

Servings: 1 Sandwich

Calories: 262          

Calories from Fat: 79

Total Fat: 8.8g                                   

Saturated Fat: 2g

Cholesterol: 188mg

Sodium: 375 mg

Carbohydrates: 26.5mg

Dietary Fiber: 5g

Sugars: 2g

Protein: 17.5g 

The Health Benefits of Tea from the Academy of Nutrition and Dietetics

The Health Benefits of Tea from the Academy of Nutrition and Dietetics

Plan your workouts!

What workouts are you doing this week?

If you are training for a half marathon or any type of race in the fall then I assume you should be getting a few runs in and a little cross training.

Don't forget to stay hydrated! Drink water throughout the entire day!

Eat a light snack with about 15-30g carbohydrates at least 7g protein, 1.5-2 hours before your workout. 

• greek yogurt with blueberries
• 1 slice whole wheat bread with a thin layer of almond butter
• 1/2 of a banana (4") with almond butter
• Drink water water water

Don't ruin your workout by eating your workout calories at dinner! Keep it fresh, lean, and green!

Good luck! Remember, something is better than nothing! 

Welcome to my blog!

Hey hey bloggers! Hope you enjoy! 

I consider myself a southern girl, raised up and down the east coast, who has more ambition in life than you could imagine. I have THE best family anybody could ever ask for and they have encouraged me to always shoot for the sky...which is why I've built up some confidence to publish my thoughts, expertise, and life's passion to all of you.

Growing up as an athlete with two gorgeous older sisters, a Registered Dietitian Mom and a Human Resources Dad, I have learned how to live an incredibly balanced and healthy life. I grew up as a competitive gymnast where I was forced to learn the importance of eating healthy and staying active at a young age. I was also able to balance my athletics with keeping a social life and meeting the best friends I could ever imagine.  

I give you this background of my life for several reasons. Throughout my life, I have overcome many obstacles. Without getting too personal, I will summarize and just say that everything I've ever been through, resulted in the same solution;

"Control what you can control. Do what makes YOU happy, work hard at what YOU want out of life, and the rest of your life will fall into place."

My dad said these exact words to me a long time ago and they just stuck.

After many years of school, internships, and indescribable experiences, I am now a working Registered Dietitian and Health Fitness Specialist, working as a Wellness Nutrition Manager for a worldwide company. I have taken a little something from every experience and I want to share it all with you!

So, the goal of my blog is to change your perspective on food and exercise. I want everyone to find as much joy out of eating natures prized possessions as I do. The feeling of relieving a days worth of stress with a run outside or an intense circuit training workout is much more satisfying than stuffing your face with high calorie brownies and ice cream. Trust me, you won’t regret burning 300-600 calories on a challenging trail run or walk.

The plan is to post ideas for quick meals, healthy recipes, and all different types of workouts. I will give you a different perspective on how you can stay intact with your physical, mental, and overall well-being. Learn the basis of how to stay fueled and fit in a never-ending busy lifestyle. Train your mind and body to find true happiness in being healthy.

Get a Sharp Essence of the ultimate, never boring, always fun, healthy lifestyle.