Just a simple WV girl, 19, studying Dietetics, and blogging my life-learned happiness of a healthy lifestyle. What is the secret? Go back to the basics...live simply.

'Mind over Matter' couldn’t be a more true phrase. It’s amazing what your body is capable of once you commit your mind.

I didn’t do anything incredible, but it is something I’ve never done before and didn’t think I could. Today I was inspired by friends running long distances and decided I was going to work harder at building up my distance in running. I haven’t ran 3 miles without stopping since last summer and a normal workout for me is running/walking/sprinting intervals because I feel like I’m gonna die if I run longer than 1/4 mile without stopping.

I made a realistic goal and told myself I wasn’t gonna stop running till I reached 4 miles. After 1 mile I thought to myself “Ok, I am probably not going to make it to 4, but I have to do 3 then I can stop.” That was my mindset until I hit mile 3.. From there my mind took over and I just kept going. I did it. At 4 miles with a steady 10 min/mile pace in 40 minutes I did think I was going to puke and needed to stop. But I stopped proud of myself for doing it and in that amount of time!

I know now I can do 4 miles and larger goals will be made in the future.

*Set your mind to something today- it doesn’t have to be physical, but personal goals are good for the soul. Especially when they are accomplished, and what CAN be accomplished within yourself is all up to your mind set!

Happy Saturday!

    —- Have a ‘happy’ Friday, with some pancakes! —-
Single Serving Wholesome Pancake Mix: (Makes 2)
-1/8 C oat flour 
-3/4 scoop protein powder
-1 t baking powder 
-1/2 t vanilla extract 
-1/4 C almond milk 
-2 lg. egg whites

Cook over medium heat with a coconut oil greased skillet (give some good flavor!) I misted mine with ‘all natural EVOO’ and poured a little ‘100% PURE maple syrup’, pair with fruit/cinnamon/coffee!
These pancakes are made with pure, wholesome ingredients.. That’s why I add EVOO and Pure Maple Syrup to top them off. NO chemicals, additives, preservatives. Therefore I don’t think you should worry about the calories, BUT I calculated it and they are about {230 calories} for both- minus the sides and toppings!
*** But hey, don’t worry so much about counting calories.. Worry about eating pure and real foods that do nothing but nourish your body and enjoy those foods! Food is to be enjoyed with your eyes, nose, and taste buds…don’t make it negative! :)

    —- Have a ‘happy’ Friday, with some pancakes! —-

    Single Serving Wholesome Pancake Mix: (Makes 2)

    • -1/8 C oat flour 
    • -3/4 scoop protein powder
    • -1 t baking powder 
    • -1/2 t vanilla extract 
    • -1/4 C almond milk 
    • -2 lg. egg whites
    1. Cook over medium heat with a coconut oil greased skillet (give some good flavor!) I misted mine with ‘all natural EVOO’ and poured a little ‘100% PURE maple syrup’, pair with fruit/cinnamon/coffee!

    These pancakes are made with pure, wholesome ingredients.. That’s why I add EVOO and Pure Maple Syrup to top them off. NO chemicals, additives, preservatives. Therefore I don’t think you should worry about the calories, BUT I calculated it and they are about {230 calories} for both- minus the sides and toppings!


    *** But hey, don’t worry so much about counting calories.. Worry about eating pure and real foods that do nothing but nourish your body and enjoy those foods! Food is to be enjoyed with your eyes, nose, and taste buds…don’t make it negative! :)

      Open-faced {Guacamole, Pickle, & Chicken} Sandwich, Salad {Rice, Chickpeas, and Greek dressing}, Grapefruit: that’s what’s for my mid-day meal! :)

      Open-faced {Guacamole, Pickle, & Chicken} Sandwich, Salad {Rice, Chickpeas, and Greek dressing}, Grapefruit: that’s what’s for my mid-day meal! :)

        Snack time in the library: {Cottage Cheese and Pear}

A high protein paired with a carb is ideal for a snack. Why? The protein helps fuel your cells to repair and replenish, while the carbs provide you with energy to keep going and stay focused. The dynamic duo if you ask me! 

Total: 160 Cal, 11g Protein, and 32g healthy Carbs 

Get snackin’ the right way :)

        Snack time in the library: {Cottage Cheese and Pear}

        A high protein paired with a carb is ideal for a snack. Why? The protein helps fuel your cells to repair and replenish, while the carbs provide you with energy to keep going and stay focused. The dynamic duo if you ask me!

        Total: 160 Cal, 11g Protein, and 32g healthy Carbs

        Get snackin’ the right way :)

          Happy.Happy.Happy: Tuesday & Wednesday!

          After a stressful last week, a weekend doing chores, and a long and dreadful Monday I could see the light at the end of the tunnel! I unwound & relaxed Tuesday evening with my boyfriend with laughs, a cold drink, annnd greasy food! Sometimes that’s just what you need and boy was it good!

          Wednesday, today, I got my hair done- which I only do like once a year! Every girl knows getting your hair done IS quite possibly the best feeling ever. You get your hair washed, head massaged, and you come out with confidence and a new look to freshen things up! I lightened up and got some highlights for the Spring & Summer time.

          Life. Is. Good.

            Casseroles are great for making for dinner and then having leftovers. This week I made a {chicken.rice.veggie casserole} because I knew I would not have a lot of time to pack a great lunch most days and that it would make a great dish to last a few days at least. It is great to just plop some in a ziploc container, pair with an apple/yogurt and you’re set with a lunch and full with nutrients!

Ingredients: 

* 2 lbs of fresh boneless skinless chicken breast tenderloins * 1 cup uncooked rice (I used long grain brown rice)
* 2 Large fresh raw broccoli heads, stem removed * 1 medium raw red onion * 2 zucchinis * 1 clove garlic (1 tsp minced)* 1/4 cup dried apricot halves, diced* 2 Tbsp parsley (3 Tbsp if fresh)* Salt & Pepper to taste* 12oz (fat free) Plain Greek Yogurt* 4 Fresh egg whites (1 C Egg Beaters)
* 2% shredded sharp Cheddar Cheese

Directions
1) All at the same time, you will cook your chicken, rice and broccoli. First, cut off the broccoli florets from the stem. Place them in a steamer and get them cooking. Next, measure out 1 cup dry rice and follow stove top cooking instructions. Bring water to a boil, reduce to simmer, yada yada. Next, place chicken tenderloins in a large pot of room temperature water. Bring water to a boil and poach chicken till cooked through.2) While chicken, rice and broccoli cook, finely chop your onion and pepper, zucchini, mince your garlic, chop your apricot halves and dice your parsley if it’s fresh. Sauté them on the stove together with your salt and pepper until the flavors mix and the onions are a little toasty looking.3) Put your sautéed mixture in a large bowl and add the yogurt and egg whites. Pour 1/4 C cheese into mixture.4) Pre-heat oven to 350*F5) When your chicken is done cooking, set it aside to cool off. Remove broccoli from steamer and chop up (or hand-shred) into small pieces. Add to bowl. When chicken is cool, hand-shred into bowl. When rice is done, throw all of it into the bowl. 6) Squish or stir everything together!7) Grease two 8”x 8” inch baking dishes with a little coconut oil. Measure equal portions of mixture into each baking dish. Sprinkle even amounts of shredded cheese on top of each casserole dish. (I just do a light sprinkle…cheese is yummy, but in moderation!)8) Bake at 350*F for 45-50 minutes. Good for lunch packing and leftovers- all the food groups in one dish! What more could you want? :)
**Recipe retrieved and then adapted from http://recipes.sparkpeople.com/recipe-detail.asp?recipe=2410994
            Casseroles are great for making for dinner and then having leftovers. This week I made a {chicken.rice.veggie casserole} because I knew I would not have a lot of time to pack a great lunch most days and that it would make a great dish to last a few days at least. It is great to just plop some in a ziploc container, pair with an apple/yogurt and you’re set with a lunch and full with nutrients!
            Ingredients: 
            * 2 lbs of fresh boneless skinless chicken breast tenderloins 
            * 1 cup uncooked rice (I used long grain brown rice)
            * 2 Large fresh raw broccoli heads, stem removed 
            * 1 medium raw red onion 
            * 2 zucchinis 
            * 1 clove garlic (1 tsp minced)
            * 1/4 cup dried apricot halves, diced
            * 2 Tbsp parsley (3 Tbsp if fresh)
            * Salt & Pepper to taste
            * 12oz (fat free) Plain Greek Yogurt
            * 4 Fresh egg whites (1 C Egg Beaters)
            * 2% shredded sharp Cheddar Cheese
            Directions
            1) All at the same time, you will cook your chicken, rice and broccoli. First, cut off the broccoli florets from the stem. Place them in a steamer and get them cooking. Next, measure out 1 cup dry rice and follow stove top cooking instructions. Bring water to a boil, reduce to simmer, yada yada. Next, place chicken tenderloins in a large pot of room temperature water. Bring water to a boil and poach chicken till cooked through.

            2) While chicken, rice and broccoli cook, finely chop your onion and pepper, zucchini, mince your garlic, chop your apricot halves and dice your parsley if it’s fresh. Sauté them on the stove together with your salt and pepper until the flavors mix and the onions are a little toasty looking.

            3) Put your sautéed mixture in a large bowl and add the yogurt and egg whites. Pour 1/4 C cheese into mixture.

            4) Pre-heat oven to 350*F

            5) When your chicken is done cooking, set it aside to cool off. Remove broccoli from steamer and chop up (or hand-shred) into small pieces. Add to bowl. When chicken is cool, hand-shred into bowl. When rice is done, throw all of it into the bowl. 

            6) Squish or stir everything together!

            7) Grease two 8”x 8” inch baking dishes with a little coconut oil. Measure equal portions of mixture into each baking dish. Sprinkle even amounts of shredded cheese on top of each casserole dish. (I just do a light sprinkle…cheese is yummy, but in moderation!)

            8) Bake at 350*F for 45-50 minutes. 

            Good for lunch packing and leftovers- all the food groups in one dish! What more could you want? :)

            **Recipe retrieved and then adapted from http://recipes.sparkpeople.com/recipe-detail.asp?recipe=2410994
              In a rush in the morning? Don’t let the busy weekday mornings keep you from fueling up the right way! Breakfast is THE most important meal- how do you expect to go all day without energy?!  This ‘Berry Breakfast Bake’ covers all the bases in nutrition: hearty whole grains, protein, dairy, and produce! Try to make it on Sunday evenings so you’re prepared for the week ahead! :) Just cover, refrigerate, and pop out in the morning.
Here’s the Recipe:
1 cup quinoa (uncooked)2 teaspoon cinnamon1/2 teaspoon allspice2 eggs (1 egg and 1/4 C egg whites cuts cals.)2 cups skim milk1/4 cup maple syrup1 1/2 cups frozen berries1 pear (or apple) chopped 
What to Do: 
Preheat the oven to 350 degrees. Lightly grease an 8x8 inch square baking pan.
In a medium bowl, stir together uncooked quinoa, cinnamon, and allspice to coat quinoa with spices. Pour quinoa over bottom of prepared pan.
In the same bowl used, beat the eggs until fully mixed. Whisk in the milk and maple syrup, and beat to combine.
Scatter the berries and pear pieces.
Pour the egg and milk mixture over the top of the fruit and quinoa. Lightly stir.
Bake for 1 hour, or until casserole is mostly set with only a small amount of liquid left. It will thicken up after it sets out.
* I found this recipe from http://greatist.com/health/quinoa-breakfast-bake-healthy-recipe and adapted it slightly.

              In a rush in the morning? Don’t let the busy weekday mornings keep you from fueling up the right way! Breakfast is THE most important meal- how do you expect to go all day without energy?!
              This ‘Berry Breakfast Bake’ covers all the bases in nutrition: hearty whole grains, protein, dairy, and produce! Try to make it on Sunday evenings so you’re prepared for the week ahead! :) Just cover, refrigerate, and pop out in the morning.

              Here’s the Recipe:

              1 cup quinoa (uncooked)
              2 teaspoon cinnamon
              1/2 teaspoon allspice
              2 eggs (1 egg and 1/4 C egg whites cuts cals.)
              2 cups skim milk

              1/4 cup maple syrup
              1 1/2 cups frozen berries
              1 pear (or apple) chopped 

              What to Do: 
              1. Preheat the oven to 350 degrees. Lightly grease an 8x8 inch square baking pan.
              2. In a medium bowl, stir together uncooked quinoa, cinnamon, and allspice to coat quinoa with spices. Pour quinoa over bottom of prepared pan.
              3. In the same bowl used, beat the eggs until fully mixed. Whisk in the milk and maple syrup, and beat to combine.
              4. Scatter the berries and pear pieces.
              5. Pour the egg and milk mixture over the top of the fruit and quinoa. Lightly stir.
              6. Bake for 1 hour, or until casserole is mostly set with only a small amount of liquid left. It will thicken up after it sets out.

              * I found this recipe from http://greatist.com/health/quinoa-breakfast-bake-healthy-recipe and adapted it slightly.

                Today is a beautiful Saturday- my sister & I decided to take our fitness outside in the sunshine. A workout with someone and getting sunshine makes working out fun and that’s important, you should never dread doing something all the time! 

Our Circuit Workout: 

*Run 1/4 mile (at a level that is more than a jog for you), then do 1 minute of each of the (4) workouts in each circuit. For a total of 4 circuits- and 1 mile!*

Arms: (1 Min. Each)
-Wall Balls
-Tricep Dips (or work Triceps w. weights) 
-Plank w. Full arm extension 
-Push Ups (girl form, on the wall…) 

Abs: (1 Min. Each)
-Plank on Forearms 
-Russian Twists
-Bicycles
-Crunches

Legs/Butt: (1 Min. Each)
-Squats
-Walking Lunges
-Calf Raises (on edge of step)
-Box Jumps (a stair will work) 

Heart: (1 Min. Each) 
-Jump Rope
-Mountain Climbers 
-Burpees
-Jumping Jacks 

Cool down with a short, slow walk. Now, have a cold drink, relax, and enjoy the Saturday you have!

                Today is a beautiful Saturday- my sister & I decided to take our fitness outside in the sunshine. A workout with someone and getting sunshine makes working out fun and that’s important, you should never dread doing something all the time!

                Our Circuit Workout:

                *Run 1/4 mile (at a level that is more than a jog for you), then do 1 minute of each of the (4) workouts in each circuit. For a total of 4 circuits- and 1 mile!*

                Arms: (1 Min. Each)
                -Wall Balls
                -Tricep Dips (or work Triceps w. weights)
                -Plank w. Full arm extension
                -Push Ups (girl form, on the wall…)

                Abs: (1 Min. Each)
                -Plank on Forearms
                -Russian Twists
                -Bicycles
                -Crunches

                Legs/Butt: (1 Min. Each)
                -Squats
                -Walking Lunges
                -Calf Raises (on edge of step)
                -Box Jumps (a stair will work)

                Heart: (1 Min. Each)
                -Jump Rope
                -Mountain Climbers
                -Burpees
                -Jumping Jacks

                Cool down with a short, slow walk. Now, have a cold drink, relax, and enjoy the Saturday you have!

                  My favorite lunch spot: Panera

                  I love the Pick 2 Option with {Turkey Chili & Greek Shrimp Salad}

                    Made these this morning and they are delicious! Thick & fluffy just like a pancake should be- but this breakfast choice is made with 100% whole grains and is protein packed to make your mind and tummy happy! :)

                    *I used Plant Fusion Vanilla Bean protein powder. I also drizzled pure maple syrup and shook a little cinnamon over mine when they were done and paired it with fresh strawberries and my cup of coffee.

                      {Hummus & Guacamole stuffed Egg Whites} Get a protein packed snack in just a couple minutes to keep you full and focused until your next meal! Keep hard boiled eggs in your fridge, crack, cut in half, scoop out the yolk- you can add the yolk to your dip if you like- then spoon in your favorite flavor of hummus or guacamole!
-My favorite is Sabra Roasted Red Pepper hummus!

                      {Hummus & Guacamole stuffed Egg Whites} Get a protein packed snack in just a couple minutes to keep you full and focused until your next meal! Keep hard boiled eggs in your fridge, crack, cut in half, scoop out the yolk- you can add the yolk to your dip if you like- then spoon in your favorite flavor of hummus or guacamole!

                      -My favorite is Sabra Roasted Red Pepper hummus!

                        Anonymous asked "Hi. Have you started the core classes to become a dietitian? And what's it like I haven't completely decided on my major and I'm between a pediatric nurse & a dietitian. There are not many jobs for a dietitian I'm a little concerned about the job market. Care to share your experience thus far? In sure you know things that I don't."


                        I’ve gotten this question before and it’s funny because everyone, including me, is always deciding between Dietetics and Nursing. I am SO glad I stuck with Dietetics, I am in my Sophomore year of the program and LOVE it! I make A’s on everything because I have such a big passion for the subject. As for jobs and money; there is lots of opportunity and jobs can be found everywhere/at different levels. I’d rather do what I love and make a little less money if that’s what it came down to.. :) Hope that helps!

                          filed under: advice,
                          I’ve learned a lot about life and myself in year 19 of my life- I feel like the meaning of life is so clear to me now and it’s weird this year I discovered so much. The way I looked at life previous years verse where I am now couldn’t be more opposite. One of the most important things I’ve learned is it’s not what but WHO that help create happiness in your life. Once you love yourself you know who to let in and out of your life. And as you get older you only keep the ones that benefit you and who you want to become. I’m lucky to have a boyfriend who always makes me feel my best when I’m with him. One reason I can’t wait to marry the boy so I can feel that way everyday. :) Happiness is key to a good life. 

**Good thing he doesn’t have a Tumblr, he doesn’t like public mushiness. I however don’t mind a little of it! ;)

                          I’ve learned a lot about life and myself in year 19 of my life- I feel like the meaning of life is so clear to me now and it’s weird this year I discovered so much. The way I looked at life previous years verse where I am now couldn’t be more opposite. One of the most important things I’ve learned is it’s not what but WHO that help create happiness in your life. Once you love yourself you know who to let in and out of your life. And as you get older you only keep the ones that benefit you and who you want to become. I’m lucky to have a boyfriend who always makes me feel my best when I’m with him. One reason I can’t wait to marry the boy so I can feel that way everyday. :) Happiness is key to a good life.

                          **Good thing he doesn’t have a Tumblr, he doesn’t like public mushiness. I however don’t mind a little of it! ;)

                            valeighkaufman asked "Do you have an instagram?"


                            Yes, _meredithshea
                            :)

                              Monday morning. Wake up early annnd starving- but I really want something different and packed with protein. These “pancakes” have 2 ingredients so they are very simple to make, however they lack that fluffy feel that a pancake gives..still tasty though!
-1 scoop PP -Enough egg whites to moisten all the powder.. About 1/3 C. A whole egg may make them more thick & that’s what I will try next time
Beat them together well, and pour the batter over a heated/oiled skillet. Don’t flip the pancake until you know the first side is done (bubbles, edges coming up)
That’s all ya do! I put maple syrup and cinnamon on mine and ate with fresh fruit and coffee- very satisfying breakfast!

                              Monday morning. Wake up early annnd starving- but I really want something different and packed with protein. These “pancakes” have 2 ingredients so they are very simple to make, however they lack that fluffy feel that a pancake gives..still tasty though!

                              -1 scoop PP
                              -Enough egg whites to moisten all the powder.. About 1/3 C. A whole egg may make them more thick & that’s what I will try next time

                              Beat them together well, and pour the batter over a heated/oiled skillet. Don’t flip the pancake until you know the first side is done (bubbles, edges coming up)

                              That’s all ya do! I put maple syrup and cinnamon on mine and ate with fresh fruit and coffee- very satisfying breakfast!

                                CREDIT