What Can You Do In 30 Days?

"I know its such a bad habit but..." 

It's 2016 folks so lets the ditch the excuses and make room for everyone's favorite thing...change!! I know I have a few bad habits myself and with the new year I made it my resolution to work on some of them. I meant to get on that right when the new year rolled in but well, life got in the way so I counted January as my "trial" month of 2016 and started fresh in February. I already hit a few speed bumps (I may have pre-celebrated V-Day a little too early & with a little too much chocolate...) but overall I have made some progress towards ditching my bad habit of eating sweets at night. What really has helped me along the way has been using a 30-day habit calendar. 

After each day that I successfully avoid my bad habit, I get to draw an X through the box on the calendar & after the 30 days I'm rewarding myself with a new tattoo! Pro-tip: when trying to break a habit like eating less sweets, don't make your reward the thing you were trying to give up or avoid...seems simple enough but I see people do it allllll the time. 

My challenge to you is to either try to adopt a new, good habit by doing the activity for 30 days or get rid of an old, bad habit by avoiding an activity or thing for 30 days. Some awesome examples could include doing some kind of physical activity every day for 30 days or avoid eating chocolate or soda for 30 days. If you make it the 30 days then you my friend have the right to treat yo self.

To download the free printable calendar I made above, click here!

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FINALLY FINISHED!

I SUBMITTED MY APPLICATION TODAY!! 

I am officially done with DICAS and now...we wait! It has been stressful but overall I didn't have any major disasters or hiccups (that I know of) so all in all I'd say its been a success so far. I am so relieved and thankful to be finished a whole 5 days early. I just found out on Monday that we will be getting annual bonuses on our next paychecks as well so that will cover almost all of my DICAS fees! Now I can spend my hard earned money on the Beyonce tickets I'm also getting from a friend that bought them yesterday (it's been a really good week for me). Good luck to the rest of my fellow #RD2Be's this week as the February 15th deadline approaches. You got this!!

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Quest Bar Review

For my fellow Quest lovers out there, I'm sure by now you've all heard that Quest has returned to

their original recipe after the 'new' recipe they implemented months ago left customers with a bad taste in their mouth (literally & figuratively). After receiving I'm sure what could only have been thousands of complaints and most likely a huge drop in sales of the beloved bars, Quest admitted their mistake and decided to change the recipe back. And as another good act of faith they offered 2 free Quest bars to anyone that wanted to try the bars again and give their feedback. Personally, I think that was really fantastic of the Quest team to offer something like that to not only get their fans opinion on the now 'fixed' bars but to also regain trust in their regular customers. Well done Quest!

I, of course, wasn't about to pass up an offer to try 2 free Quest bars that (hopefully) tasted better than the last dozen I had eaten (I kept buying them in hopes that I was just getting bad bars...silly me). I chose the Cookies N Cream and Chocolate Chip Cookie Dough combo because lets be honest, those weren't even all that bad when they were 'bad' so I figured they'd be absolutely phenomenal now and gosh I am smart because they were delish! No more weird aftertaste and omg don't even get me started on the chunks!! It was so good I ate the damn bar in 3 bites. I could've done it in 2 but I was trying to savor it...yeah that obviously worked. I am so glad that Quest fixed their mistake because lets be real here, these bad boys are not cheap! Even a 12 pack still makes each bar about $2 a piece and while I know there are other bars out there that are even more than that, when you're a broke post-grad 21 year old with a protein bar obsession, you gotta enjoy every bite of your pricey little Quest bars & now I definitely will! If you missed out on the freebie bars but still want to give Quest bars the redemption they deserve, they're still offering free shipping on all Quest bar orders with the promo code: 4THEFANS. Check out their site for more info!

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Protein Mug Cake AND Pancake Recipe

I made my first ever protein mug cake sometime last week & since then I have been determined to come up with a recipe that wasn't always as dense as a bagel cause that's exactly how mine kept coming out. They didn't taste all that bad really they just were impossible to swallow without almost choking and dying which I wasn't really up for at 9am... So after a lot of trial and error (definitely a lot of error) I finally locked down a solid protein mug cake recipe on Wednesday. Happy hump day to me!

Well come Thursday morning I was a little burnt out on mug cakes. Reasonably so since I'd been eating them for breakfast for like 7 days straight at this point and the first ones sucked as I mentioned but I still wanted something similar so being the incredibly bright thinker that I am, I decided protein pancakes were the way to go. But since I was feeling a little lazier than usual yesterday I didn't really feel like playing food scientist to come up with the perf protein pancake recipe so instead I thought I'd just use my mug cake recipe...except without the mug...and with a skillet.


To my surprise they came out really good! I cooked them just a little too long but that's cause these suckers cook faaaast and I like a slightly doughy middle but no worries cause I nailed it when I made them again this morning (yeah yeah I know I'm probably gonna get burnt out on these too but let me live, ok??). So for those of you that like cake of the mug or pan variety for breakfast like myself, check out my recipe below and see what you think!

Protein Mug/Pan Cake Recipe

• 1 scoop Protein Powder of choice
• 1/2 tbsp Baking Mix or Pancake Mix, dry
• 1/2 tbsp Coconut Flour (if you don't have it or don't want to use it, omit the coconut flour and use 1 tbsp pancake mix instead of just a 1/2 tbsp)
• 1/4 tsp Baking Powder 
• 1 egg white (or 2 tbsp liquid egg whites)
• 2 tbsp almond milk, skim, 2%, whatever 'milk' you have
• Water, as needed (mug cake should have a thicker batter similar to that of a cake while the pancake batter can be thick or thin depending on your preference)

Directions:

1. Mix together dry ingredients (right in the mug if making mug cake). Then add in liquid ingredients and stir until combined.

2. For mug cake: microwave batter in mug for 45-60 seconds. The time will depend on your microwave so I suggest stopping at 45 to check if its done and adding more time if it is not.

3. For pancakes: pour batter onto hot griddle or skillet. Flip once bubbles start to form in batter then cook for about 1 minute on the other side (more or less depending on type of protein but these do cook VERY fast so watch them closely)

Serve hot and with topping or spread of choice. Enjoy!

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Reference Letter Reminders

I am so so soooo close to having my DICAS internship application completely finished. Yesterday my DPD director completed my verification statement, I mailed the checks to cover the extra fees that 3 of my designations required (R.I.P to my bank account this month...), and finalized the sessions & coursework section. One pesky little thing remains and that is my 4th and final recommendation letter. Technically I could get by with the three that I have but the 4th person I asked is a professor that I got very close with in my last semester & also I killed it in both of her super challenging classes so I figured I'd get a pretty stellar letter from her. I know she is a very busy woman so I waited as long as I could before even thinking about sending her a friendly 'reminder' e-mail about my recommendation letter. For those of you out there like me that feel like you need to send who ever you asked for a letter a little nudge to get your application complete, here's what I wrote based on the guidance from All Access Internships (they wrote about this on an instagram post -- btw follow them on EVERYTHING if you are applying for a dietetic internship, they are incredible helpful):

"Thank you again for agreeing to be a reference for me for this upcoming Spring match! I can't believe how fast the time has gone and how quickly submit date of February 15th is already approaching. With that said, I was wondering if you had an idea of when you planned to complete the reference? Again, I cannot say thank you enough for agreeing to write a letter for me as I know this is an incredibly busy time for you. I look forward to hearing from you & wish you well for the rest of the Spring semester!"

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Words of Wisdom

I've been really working on eating intuitively lately in hopes that it will help me continue along in my weight loss journey & get my weekend binges under control but I still find myself waiting to eat even though I'm hungry just because its not an acceptable "mealtime" per say. Then I read something today on Tumblr that really stuck with me that I think could help to remind everyone, including myself, that you're supposed to eat when you're hungry & why it is important to do so: "respect your body and listen to its signals. You can't live a fulfilling life if you're trying to walk around empty." (From user rebuildingmandz)

If you're hungry for your dinner at 4 pm then eat your dinner at 4pm. If you feel shaky, dizzy, tired, wobbly & you haven't eaten recently, have a snack! Low blood sugar can be a scary and possibly dangerous thing. You aren't doing yourself any favors by ignoring your hunger cues and you certainly aren't "weak" for eating something when you are hungry, you are simply nourishing & respecting yourself like you always should. Treat your body well, it's the only one you get!

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Product Spotlight: Better'n Peanut Butter

I'm sure I'm late to the game on this one but O M G I am in love with this stuff!! I'm one of those people that can get spoon deep in a jar of peanut butter on any given night with no remorse because I just love the stuff. But we all now PB isn't the most low-cal or low-fat food one can eat so while its perfectly fine in moderation, I needed to cut down on my nightly spooning (I'm talking about with the peanut butter here of course...) or find a lower calorie, lower fat alternative and tada! I found one! I decided to swing by Trader Joes after my shift the other day and to my surprise I happened upon a jar labeled "Better'n Peanut Butter" and not a minute later, walked up to the cashier with just a jar in hand. As soon as I made it to the car I whipped the lid off and tasted it. I was pleasantly surprised because lets be honest, most PB imitators taste like dirt, but this actually tastes good! At least I think so... Try it for yourself and see what you think, I think its an awesome product for those out there like me that are trying to slim down before summer but don't want to part with their beloved peanut butter.


Photo is posted to my IG account: wildannamal_

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