Hi Everyone!!!
Been busy all day and now tending to a crying baby… Hope to have a post up to recap the Florida Wedding Rehearsal! Stay Tuned!!

Goooood Morning!!!!

Sorry for the late post, it’s been a busy morning. 

We found out last night that my hubby had to go into work today, so I was up at 5am to get a quick run in.  I was amazed how many runners were out at 5:30am… guess it’s marathon season!  When i got back he was ready to leave for work, so I had to feed Marin and get her all packed up for daycare.  I got to work and realized I had 3 back to back meetings.  I did manage to get a quick breakfast in.  All of this went into bowl.

• 1 1/2 cups puffins
• soymilk
• banana
• and an unpictured coffee 
• Below is what I packed quickly for lunch (chobani, naturespath granola, and a honey crip apple)

Tonight, I will be induldging.  I like to plan my day out as much as I can when these occasions occur.  I use to not plan at all and just go with the flow (eat whatever I liked), but I soon realized that I didn’t feel all that great.  My body felt heavy, sluggish, and bloated.  So now, I plan.  One thing I do agree with Bethenny Frankel’s book “Naturally Thin” is her quote “Your diet is your bank account.”  This is so true and I try to use this everyday!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

So what do you do when you have an evening you know you’ll be “indulging” in?  I’d love to hear your thoughts!

See you tonight after the party!

Hello Bloggies!

The rest of the afternoon was spent planning my husband’s (Tim) birthday!  I think I have a pretty good plan!  You’ll see tomorrow!

I’ve been trying to make the effort to use a lot of our pantry items that have been sitting there.  We have food that we have purchased, and never eat.  Tim had chicken marinating, so I grabbed some bread crumbs, broccoli, and a box of potatoes.

Warning!!!!

This dinner did NOT turn out good…. do NOT attempt!!

Here’s what I started with

Yes, that’s Betty Crocker boxed scalloped potatoes.

In an effort to add some fiber to the dish, I decided to add broccoli and make it casserole style.  The end result was not good, appearance and taste

I lightly coated the chicken in bread crumbs, here was the end result

I ended up adding a side salad to add to the meal.  My body is physically satisfied, but my mind isn’t.  Lesson learned!

Off to watch the Biggest Loser!

night

HELLOOOOO!

I had success at Anthropologie!!!  I had two gift cards and a shirt I got for a gift to exchange.  I was able to get a sweater wrap and a tunic top!!  Anthropologie is my favorite store… just wish it wasn’t so expensive!

My meager breakfast did not hold be over well!  By 11:30 I was ravenous!  My husband happens to be off all week.  He was waiting for me to get home so he can run his errands.  I took the baby and whipped up a quick lunch.

• Morning Star Spicy Black Bean Burger
• Hummus
• Slice of American Cheese
• Mixed Greens
• All smashed inside an Arnold Sandwich Thin w/ Texas Pete!
• On the side was a sliced MacIntosh Apple

Sliced Apples

I swear there's a black bean burger in there!

For the rest of the afternoon I have research to do for an article.  I have so many magazines to go through!  I always find myself with an extreme amount of health &  fitness magazines.  

What’s your favorite magazine to read?

That I was married to Kenny Chesny!  I was on tour with him and helping organize and autograph session… when I heard a very loud AHHHH GOOOO  come from the baby monitor!  Needless to say I woke up a little confused… but then a huge smile came across my face!  How can I not smile when I wake up to this every morning!

Once Marin was fed, I set off for my morning run.  Have I mentioned how much I LOVE running in this weather!  My pace is much faster with the cool air! 

After my run, I quickly showered and pondered over breakfast ideas.  For some reason I have no appetite this morning… I think it because of the large chocolate chip cookie I consumed after dinner  I am a true intuitive eater… If I’m not hungry, I won’t really eat until I feel hungry.  Knowing that I have a busy morning, I thought it would be best to have something in my tummy.  I decided on whole wheat toast w/ honey & banana.

• 1 slice Nature’s Pride whole wheat bread
• 1 heaping spoonful Trader Joe’s PB
• Drizzle of Harris Teeter Honey 
• 1 perfectly ripe banana
• Good Old Folger’s Coffee (I’m old school like that)

W/ Hazelnut Creamer

Perfectly ripe banana

On the agenda today:

• Get ready for Florida Trip this weekend
• Use two gift certificates from Anthropologie!!!!!
• Blog Work
• Work on freelance article
• Plan for my hubby’s b-day!

Have a great day!!!

Hello!!!  How was your day?  Mine actually went okay…  For those of you that don’t know, After I had my baby I decided to go back to work part-time.  Before Marin was born I worked full-time as Director of Clinical Nutrition at a Hospital in Washington, DC, ran my own private practice in the evenings, and worked as a freelance nutrition writer for two local newspapers.  I knew sacrifices would have to be made after I had my daughter.  My husband works very long hours and often works on the weekends.  My family is in Texas, his is in New York… something had give.  I decided to temporarily give up my private practice.  If my husband (Tim) was working (which is often) then who would watch Marin?  Fortunately for me, the hospital was willing to let me work part-time.  So, that’s where I’m at now.  I work at the hospital part-time and write free-lance on the other days (more on that in a later post).  Today Tim had the day off, and I was off to work.  With the weather cooling off, something comforting sounded good for dinner.  

This morning before I left for work I decided to use our slow cooker for dinner. So Chili it was!  It’s a pretty easy recipe I adapted a few years ago.  Here’s what was included.

• 1 onion chopped
• 1 bell pepper chopped
• 1 clove of garlic, crushed
• olive oil
• 1 lb extra lean ground beef
• 1 large can kidney beans (rinsed and drained)
• 1 large can diced tomatoes w/ green chili (undrained)
• 1 12oz can or bottle light beer
• 1 can low sodium beef broth
• 1 tsp oregano
• 3 tablespoons chili powder
• 1 tablespoon cumin

Drizzle pan with olive oil, saute onion, pepper, & garlic until tender.  Add ground beef.  Add diced tomatoes to mixture.  Transfer mixture to slow cooker.  Add kidney beans, beer, broth, and all spices.  Cook on medium all day.

Final Result!

Sorry for the blurry pic… 

The end result came out great!  I’ve always cooked chili in a dutch oven… this way is great!  

Alright… gotta wrap some items of the for evening.

Night!

Good Morning!!!!!  

After a very tiring weekend, I was up at the crack of dawn to get a morning run in.  My hubby doesn’t have to work today, so I like to take advantage and workout when I can.  I LOVE running in Fall weather!!!  I can’t even describe in words how much I love it!  The cool crisp air, no humidity, and running with the sunrise just makes my day!  One thing I have NEVER been able to run without is MUSIC!!  I envy those runners who can run for miles with  nothing else but their own thoughts.  To make my runs fun, I constantly change my playlist.  Here’s what I ran to this morning.

Sirens - Angels & Airwaves

Is There a Ghost  - Band of Horses

Ain’t No Reason  - Brett Dennen

Let the Drummer Kick - Citizen Cope

Shiver - Coldplay

Crush - Dave Matthews Band

Babylon  - David Gray

Cath.. - Death Cab for Cutie

The Sound Of Settling - Death Cab For Cutie

Dawn of the Dead - Does It Offend You, Yeah?

Rock And Roll - Eric Hutchinson

Two Sisters - Fiction Plane

Learn to Fly  - Foo Fighters

Beautiful - G. Love

How the Day Sounds - Greg Laswell

That It Moves - Greg Laswell

Under the Influence - James Morrison

Brand New Day - Joshua Radin

Sky (feat. Ingrid Michaelson) - Joshua Radin

Undeniable - Mat Kearney

Missed the Boat - Modest Mouse

Starlight - Muse

Weightless - Nada Surf

About Mr. Brown - O.A.R.

For Us - Pete Yorn

Young Folks - Peter Bjorn and John

Do the Panic - Phantom Planet

1901 - Phoenix  

Lasso - Phoenix

Rome - Phoenix

Girlfriend - Phoenix

You Are the Best Thing - Ray LaMontagne

Trouble - Ray LaMontagne

Hold You In My Arms - Ray LaMontagne

Can’t Go Back Now - The Weepies

If you haven’t heard of these artists… check them out, it’s great running music!

Fuel after my run was a bowl of Barbara’s Puffins, Banana, & Soy Milk (my camera is down so no pics… sorry).

INSPIRATIONAL QUOTE OF THE DAY:

Live from your heart, it will never steer you wrong. 

(from the wrapper of the Dove Dark Chocolate Promise I ate after breakfast – Yes, I eat a piece of chocolate after each meal)

Have a great day!!

(Warning… Super Cute BABY picture below… READ ON!!!)

As many of you know, I had a baby girl in May.  She is the ultimate joy in my life!  It’s interesting how life changes and priorities change.  I’ve gotten a lot of emails on how my life has changed and how I balance raising a baby and keeping a healthy lifestyle.  I would describe myself a very structured type A personality.  Pre-Baby, I worked out 5-6 days per week.  The bulk of my workouts consisted of either a 6 mile run or a Bikram Yoga class (always first thing in the morning).  As far as my diet goes, I would focus on listening to my body and eating when I was hungry… when my body asked for food.  It’s funny how life changes… and more importantly how life changed me!  I knew having a baby would change my life, but I never knew how much my attitude towards things would change.  Now, post-baby, I workout when I can.  I have no set schedule.  I still run and attend yoga when time allows, but my workouts and days are not about me anymore.  I make it a point to take some time for myself… but if  I don’t get a workout in, I don’t stress about it.  I always keep my daughter my priority, while maintaining a healthy lifestyle.  My body has changed since having a baby, but it doesn’t bother.  I know as long as I listen to my body and stay active, it will slowly work its way back.  The big thing is, when life changes, you have to roll with the punches and make changes to adjust.  

I plan on taking a different angle with Weekly Bite.  My passion is to communicate the importance of a healthy lifestyle, to encourage readers to make the changes needed to be healthy and happy, whether it’s by posting a new recipe, writing an inspiring article, or answering your questions… my passion is to get that message across.  I send out a weekly newsletter and really only update the blog when the newsletter is sent.  I will be posting on a more regular basis, but not sending an email out each time… so please check back often!  The newsletter will still be sent out weekly!

I’ve gotten loads of emails from readers wanting to see a picture of my baby… well here she is…My beautiful baby Marin…

(quoted from the clever & witty Fat Nutritionist)

Yes, you read that correctly.  There’s a huge non-diet movement that’s been spreading like crazy… it’s almost like nobody talks about being on a diet anymore.  Non-diet books are flying off the shelves and people are embracing “normal eating”.  The big question is “What exactly is normal eating?”  There are several books that address normal eating including “Intuitive Eating” and “Naturally Thin”.  Normal eating is basically eating when you’re hungry and stopping when you’re satisfied.  Do this and you will naturally control your weight while falling into your natural healthy weight.  For a more detailed definition we can go to Registered Dietitian Ellyn Satter:

• Normal eating is going to the table hungry and eating until you are satisfied.
• Normal eating is being able to give some thought to your food selection so you get nutritious food, but not being so wary and restrictive that you miss out on enjoyable food.
• It is leaving some cookies on the plate because you know you can have some again tomorrow, or it is eating more now because they taste so wonderful.
• Normal eating is trusting your body to make up for your mistakes in eating.
• Normal eating takes up some of your time and attention, but keeps its place as only one important area of your life
• In short, normal eating is flexible. It varies in response to your hunger, your schedule, your proximity to food and your feelings.

This is a very good definition of normal eating and sounds relatively easy, but for some, it’s harder than you think.  An article in the New York Time’s Blog addressed normal eating with Ellyn Satter’s definition.  There were over 300 comments.  Everyone’s view of normal eating is different.  Someone’s view of normal eating could be eating fast food only once or twice per day.  It’s really important to clarify that it’s both quantity and quality that matters the most.  Eating healthy is very important, but how much you eat is even more important.  If you want fast food, eat fast food, just don’t order and consume the entire supersized value meal.  Normal eating as mentioned above is “going to the table hungry and eating until you are satisfied.”  This can be difficult for some, but it’s all about having the right attitude.  Food is fun, delicious, and satisfying.  Forget trying to lose weight… carry your head high and your attitude positive.  Let yourself eat what you want when you’re hungry and stop when you stomach isn’t hungry anymore.  Like Ellyn Satter says… “Normal eating takes up some of your time and attention, but keeps it’s place as only one important area of your life.

I leave you with a question… “What is your description of Normal Eating?”  Let me know… I’d love to hear!

Hi Everyone!!
This is my first official post since giving birth to my daughter… She’s eight weeks old and is the best thing that’s ever happened to me!! Although I’ve enjoyed my time off… I have missed blogging! I plan on starting up the newsletters soon, and start daily posts immediately! For those of you who are regular readers, you know that I’m a Registered Dietitian and have struggled with food issues in college. I worked hard to develop a healthy relationship with food and feel good about that! Before I had my baby I was maintaining a healthy weight without any calorie counting or obsessing. Since having a baby, I am caring extra weight and an using my own advice to SLOWLY get back to my normal weight. This process has taken longer than I thought. My plan is to truly listen to my hunger and not count ANY calories. If there is any interest seeing my progress… let me know

Please keep the nutrition questions coming! I have a Q&A coming soon!

Hi Everyone - 

In case you haven’t noticed, I’ve been MIA the past week.  

I gave birth to a healthy baby girl on Sunday May 17th!!

I will be taking a couple of weeks off to figure out this whole mom thing, then I will be back to the Weekly Bite Newsletters and Blog

Please don’t hesitate to send me any nutrition questions you have!!

Take Care!

Estela

Saturday my husband competed in his first ½ Iron Man!!  Wow!!  The only word I have to describe the environment is HARDCORE.  There were some serious athletes there!!  After talking to several competitors, I found out that a lot of them were using this as a training race for the full Iron Man.  For those that don’t know what’s involved in a ½ Iron Man, it’s a 1.2-mile swim followed by a 56-mile bike ride, and finally, a 13.1-mile run.

We had to figure out how to fuel him during his workouts.  There was a lot of Gue’s, Cliff Shot Blocks, Power Bars, Bananas, PB&J Sandwiches, Cytomax, Gatorade, and Endurolyte Tabs (sodium/potassium tablets).  Packed fuel for the race were three 1gallon jugs of water, 4 PB&J Sandwiches, 5 Bananas, 12 Gues, 5 packs shot blocks, and cytomax mix.

Fuel before the race was a big dinner, which consisted of a beef burrito, Spanish rice, and beans.  Before bed he ate a power bar, and consumed copious amounts of Gatorade the entire week leading up to the race.  Morning of the race we were up at 4:30am.  Here is his nutrition breakdown for the race.

5:00am Pre-race (before 1.2 mile swim)

•       32oz bottle Gatorade
•       16oz bottle water
•       PB&J Sandwich
•       Banana
•       2 Endurolyte tabs

After 1.2 mile swim (transition from swim to bike)

•       PB&J Sandwich
•       1 Gue
•       2 Endurolytes

During 56 mile bike ride:

•       30 minutes in – 1 Gue
•       1 hour in – Power Bar Harvest Bar, 2 Endurolyte tabs
•       1 hour 30 minutes in – 1 Gue
•       2 hours in – Pack of Cliff Shot Blocks, 2 Endurolyte tabs
•       2 hours 30 minutes in – Gue
•       3 hours in – Cliff Shot Blocks, 1 Endurolyte tab
•       Hydration: 6 bottles of water, 3 bottles of cytomax

Fuel During Bike to Run transition:

•       1 Gue
•       2 Endurolyte Tabs

Fuel During 13.1 mile run:

•       4 packs of Gue
•       8 Endurolyte tabs
•       All the water he could drink

The important this to know is that he did not introduce any food or supplement into his body that he did not train with.  PB&J sandwiches and bananas were a daily staple pre-workout.  They sat well in his stomach and gave him the energy he needed.  During his actual workouts he fueled with Gue, Shot Blocks, Cytomax, Gatorade, and Endurolyte Tabs.  Hydration is extremely important during these endurance events.  The high temperature the day of the race was 91 degrees… the temperature reached it’s highest during the bike ride and stayed there for several hours throughout the run.  The endurolyte tabs were essential to replace the sodium and potassium the body was losing through excessive sweat.

All together, we were both pleased with his nutrition during the race.  He said he wouldn’t change a thing.  Immediately after the race, he said he would do it again! Even though this is an extreme sport, he said this felt better on his body than a marathon race.

Question for Readers…

If you’re a triathlete and have competed in these races before, how do you fuel during the event?  I’m really interested to hear what others do!

For those who are frequent readers and subscribers, you know that I send out a weekly newsletter as well as an email each time a new blog post is up.  I am considering eliminating the emails with the blog post updates and only email the weekly newsletter.  I don’t want to overwhelm readers by flooding their inbox with emails.  What are your thoughts on this?  Do you enjoy receiving the blog updates?… or are they too much?

Thanks in advance for your input

A revision was made to the article “How to Lose Weight – Eating to Satisfy”.  The original article referenced complex carbohydrates as food in its most natural state.  That statement was incorrect.  Complex carbohydrates includes whole grains, fruits, vegetables, and the “white stuff” (potatoes, white rice, pasta, etc…).  The focus of the article was to place emphasis on consuming “real food” versus processed foods.  

My apologies for the confusion.  Please see the revised article below.

RECALL ALERT!! – Millions of pistachios and pistachio products have been recalled due to a possible salmonella contamination.  The FDA is taking every precaution and recalling every pistachio product.  For more information CLICK HERE

Stay tuned for more recall alerts!

QUAKER GIVEAWAY!!

My friends at KEEP IT SIMPLE FOODS are giving away three  boxes of Quaker Simple Harvest Trail Mix Bars.  You have from now until Midnight EST  tomorrow to enter!  GOOD LUCK!

I am truly excited by the response of this giveaway!  To see so many readers interested in learning more about health and nutrition is awesome!!

Due to the overwhelming response and popularity of todays giveaway, I decided a couple of things…

1. To continue this giveaway once or twice per month!  So check back daily to see when the next contest is.
2. AND… to pick two winners today instead of one!!!  These winners were randomly selected. 

The Winners Are:

NICOLE – commented at 12:33pm

ANGELA – commented at 9:37am

Nicole & Angela, please email me privately at contact@weeklybite.com and we can start the process.

Remember to check back daily for another chance to win!