Tuesday, February 25, 2014

Smooth and Dreamy Green Smoothie - 4 ingredients!

I have more green smoothie goodness for you today!  When I was making my smoothie this morning, my little one was reaching for my cup the whole time.  I had to whip her up her own small one!  She is so much fun with food because she tries anything, and really enjoys it.  I can't wait until she can have everything we are eating!

So, this smooth and dreamy green smoothie.  When I want dessert for breakfast, I go here.  I love it.  And so simple, these 4 ingredients I always have on hand!

Start with your frozen banana
 Add 1 cup light coconut milk.  I love So Delicious!
Add 2 packed cups of spinach
Finally, add 1 tsp vanilla extract.  If you want it sweeter, you can add a little Stevia, but its not necessary!
Blend for 2 minutes, and your good to go!
Yum!  Such a great combo, I absolutely love the vanilla in it!  Enjoy!

Smooth and Dreamy Green Smoothie
-1 Frozen banana
-1 cup Light coconut milk
-1 tsp Vanilla Extract
-2 packed cups spinach

Blend together for 2 minutes and enjoy!


Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on instagram (@dailydoseofnutrition), twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

Monday, February 24, 2014

3 Simple Green Smoothie Variations - For the beginners!

I think it would be safe to label me a fruit hater.  Not that I don't love the way fruit tastes, I do.  What I dislike (I guess hate is strong word) is when I have patients who can't lose weight, we look through their diet which they think is so amazing, and they are eating 8 servings a day.  So much sugar.  I see so often people putting fruit and vegetables on the same playing field, and thinking that because they eat tons of fruit, they are covered.  They are just NOT the same!

I will admit, I have plenty of days I don't eat fruit.  But vegetables?  Those are a priority!  A simple way to start your day off with vegetables is a green smoothie.  You have probably seen this term thrown around, and wondered why anyone would drink spinach or kale?  Well, it actually is really easy to make it taste amazing.  And on the days I start off with 2 or more servings of vegetables, I feel amazing.  I also eat better during the day, because I have started that day off right!

Now, back to the fruit issue.  Fruit is perfectly fine to include in a healthy well rounded diet.  Which I'm always trying to be better at.  Fruit also makes the best Green smoothie!  The trick though, limit how much you put in, and limit how much you eat the rest of the day.  But, I feel like if fruit can help get in some vegetables, lets do it!  

This girl loves green smoothies too!

The idea today is to give you 3 options to try that are simple, delicious, and perfect if you are new to the whole concept.

Start by picking 2 of the following 3 fruits and putting them in the blender:  
1 frozen banana
2 small Kiwi
6 med frozen strawberries
Next, add 2 packed cups spinach
2 packed cups spinach
Finally, add 1/4 cup pomegranate or cranberry juice, and 1/4 cup water to the blender
You can see I just do it in my cheap ninja!  No need for something fancy or expensive
Blend for about 2 minutes and presto!  Green smoothie!
This one pictured is banana and kiwi
Are you a green smoothie fan?  What is your favorite combo?  Share below!

Here is the recipe:
-2 of the 3 fruits
     -1 med frozen banana
     -2 small kiwi
     -6 med frozen strawberries
-2 cups packed spinach
-1/4 cup pomegranate or cranberry juice
-1/4 cup water

Blend all together for 2 minutes, and enjoy!


Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on instagram (@dailydoseofnutrition), twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

Friday, February 21, 2014

14 Tips for Getting Better Sleep

I hope you enjoyed the statistics and facts I shared about sleep.  I just found them so interesting.  Sleep really should be 1/3 of our day, every day, yet so many struggle with it.  And when we struggle with it, everything else in our lives suffers.  Not getting enough sleep with the baby has been really tough on me, but I know the reason for it, and HOPEFULLY, there is a light at the end of the tunnel.  (I thought we would be to that light by now...but whatever)  When it isn't the baby keeping you up though, there isn't really an end in sight.  So, I'm going to offer some suggestions for getting to sleep and better sleep, and if you have any, please share!  Someone may take your suggestion and have it work for them!

First, how long does it take you to get to sleep?  How long do you think it should take?

  • 5 minutes or less
  • 5-15 minutes
  • 30 minutes
  • 60 minutes
If you guessed 5 minutes, or it takes you that amount of time, that usually points to exhaustion.  If you fall asleep as soon as your head hits the pillow, it might be time to evaluate how much sleep you are getting, and other factors that are making you tired.  Spending about 5-15 minutes nodding off is a healthy amount, and points to good sleep factors.  

When it takes around 30 minutes to fall asleep, that usually points to anxiety or stress.  Hopefully it is short term, and trying some of the suggestions below can help. 

If it takes 60 minutes or more to drift off, consider discussing it with your doctor.  That could be a signal of some sort of sleep disorder.

So, maybe it is taking you longer than you would like to fall asleep, or you are waking through the night.  Try one or all of these suggestions to get there faster.
How cute is this?  From here
  • Watch the caffeine.  For some, even the amount in dark chocolate is enough to keep them up longer than they would like. (culprits include coffee, teas, energy drinks, chocolate, as well as hidden in other products, check the label!)
  • Find a time during the day when you need to taper off how much you are drinking.  Frequent bathroom breaks through the night are not conducive to a good nights sleep!
  • Digestion slows while you sleep.  If you are having issues with this, try switching your big meal of the day to lunch time, and eating smaller amounts in the evening.  Also, it might help to have a snack before bed with a little protein to help your blood sugar levels remain stable, and to not wake up hungry during the night.
  • Exercise could be making it hard to fall asleep.  We know that exercise produces feel good endorphins, and those could be responsible for keeping you up.  Try exercising earlier in the day and see if you notice a difference.
  • On the flip side, getting in exercise during the day, can help you sleep better at night.  Including even just 15-20 minutes can be beneficial for your shut eye!
  • Dim the lights about 1 hour before you want to go to bed.  You will produce more melatonin with soft lighting.  You can undo this by walking into a bright lit room, so try to keep the lights low even as you get ready for bed.
  • Try including yoga, deep breathing or stretching in the evening to help you wind down before bed.
  • Turn off the TV, tablet, computer, and phone as you are winding down.  Anything with a screen keeps your brain more wired.  Pick up an actual magazine or a book in the 30-60 min before you go to bed.
  • Keep a paper and pencil by your bed, write down anything you have to do the next day or anything on your mind and know you can forget about it till morning.  (this one saves me on a daily basis!)
  • Have a routine!  If you have read any baby books, they all tell you to have a bed time routine for your little one.  It helps them know that it is time to go to sleep, by repetition of the same things, in the same order, each night.  The same applies to us!  Implement a nightly routine that you can do each night that helps your mind and body prepare to sleep.
    • In your nightly routine, try adding a relaxing scent, such as Lavender, Vanilla, or Chamomile.  All 3 of these help you to relax and prepare to sleep.
  • Have you ever tried white noise?  I'm a huge fan!  There are multiple free apps that will provide white noise through the night.  Give it a try and see if it helps.  You can also run the fan or a humidifier to help provide some background noise.
  • Snoring partner?  Give earplugs a try if the white noise doesn't drown it out.  
  • Use the 30 minute rule.  If after 30 min of tossing and turning, get up and do something.  Either read, stretch, listen to relaxing music, grab a small snack if you are hungry, and then try to fall asleep again.  Same thing applies if you are up in the middle of the night and cant get back to sleep within 30 min.

What helps you sleep??  Share your tips below, it may be just what someone needs to fall asleep better tonight!





Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on instagram (@dailydoseofnutrition), twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

Thursday, February 13, 2014

10 Interesting Sleep Facts

Today I gave a couple health and wellness seminars for Cigna, and the first was on sleep.  I have been studying and preparing all week, and there are some fascinating facts I shared with the group today that I wanted to quickly share with you!

Here is my little sleeping away


  • 74% of adults report having trouble sleeping a few nights a week or more (That is a LOT!)
  • 39% get less than 7 hours each week night - and the average adult NEEDS 7-9 hours to function well
  • 25% of children who sleep less than 10 hours per night become overweight by age 6.  Sleep is so important for kids too!
  • Studies show that people who get less than 5 hours of sleep each night are much more prone to weight gain.  
  • Researchers have found that people age 32-59 were twice as likely to develop hypertension if they slept for 5 hours or less each night.
  • While sleeping your heart rate, blood pressure, and temperature decrease.  Your digestion also slows way down.
  • A 2009 study in  the Archives or Internal Medicine found that people who slept an average of less than 7 hours per night were 3 times as likely to get sick as those who averaged at least 8 hours.
  • Fall asleep should take between 5-15 minutes.  If its less than 5 minutes, you are exhausted, and if it is longer, you may need to find a way to destress or relax better before bed.  If it takes an hour or longer, that may indicate a sleep disorder or something else going on.  
  • There are sleep cycles we go through every night, between 5-7 times.  Each cycle has 5 stages which are important to complete, with REM sleep being the final stage.  Each cycle on average takes 90 min.
  • 25% of your time sleeping is in the REM stage - where dreaming occurs.
Check back next week for tips on getting enough sleep!

xoxo jenna


Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on instagram (@dailydoseofnutrition), twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

Sunday, February 9, 2014

Sunday Motivation


I love this quote so much!  Change is hard.  Change takes motivation.  It has to come from somewhere, and sometimes, it takes being completely sick and tired of being sick and tired to make that change.  Make the change now.  Do something different today.  Start the process.

Happy Sunday.

xoxo jenna

Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on instagram (@dailydoseofnutrition), twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

Friday, February 7, 2014

Eating for Exhaustion

So, up until about a month ago, my little M slept really well.  Sometimes getting up around 7-8 to eat, then back to sleep till at least 9.  It was awesome.  I thought I was one of the lucky ones who had a good sleeper.  Then, we went away for the holidays.  Around the same time, she got sick with a horrible cold.  Between the two things, she started getting up every 2 hours, just like a newborn.

It is rough.  Exhaustion doesn't even describe it.  Then, this week, she got an ear infection.  She didn't sleep longer than 10 minutes at a time the other night.  As 6 am rolled around, I wondered to myself how I was going to make it through the day!  Luckily (or not) I have had some practice, and learned a few things that help me function when all I want to do is crawl back in bed!  Feel free (PLEASE!) to share with me what has helped you!

I'm going to share all the things that help me each day, not just the food aspect.  First, get in the shower every morning.  I don't know why, but it is hard sometimes, especially when you aren't even planning on leaving the house.  But do it.  To make it even more effective, get some citrus body wash or scrub that smells amazing.  Helps wake you up and feel refreshed.  Currently I have a citrus ginger one from Burt's Bees, and I LOVE it.
find it here
Eat breakfast.  Get some protein in there.  The instant steel cut oats I shared earlier this week are awesome and fast.  I might eat an egg white or two (already boiled and in the fridge) with it.  Protein and fiber are going to help hold you longer than simple carbs (say, a doughnut or sugary cereal) will.  

Eat every 2-3 hours through the day.  You don't want to get to the point where you are starving and will eat anything.  Stay on top of the hunger.  Also, its going to help your blood sugar levels stay stable.  You don't want those crashing, leaving you even more exhausted.  

Some quality snacks include: 

Almonds. 100 calorie bags by Emerald or Blue diamond are awesome and easy.  Nuts contain protein and fiber, as well as magnesium, which can help turn sugars into energy your body can use.

Low fat cheese sticks. Again for the ease, as well as the protein.  

Greek Yogurt.  Will help demolish those sugar cravings as well as hold you over.  It's packed with protein, and so easy to include.  Try Yoplait 100 calorie greek if you are new to greek yogurt.  No bitterness.

Hummus with Vegetables.  Try baby carrots for something ready to eat with no prep work involved!  Healthy fats from the hummus and fiber from both will help you feel better!

Here is a list of other snacks if you need more ideas! And even more ideas here.

Nap. If you at all possibly can, sneak a nap in when baby does.  Unfortunately, I have a terrible napper.  If she sleeps for 30 min, that is a long one.  But I do try to lay down when she does to get a mini recharge and be more ready to play with her when she wakes up.  I remind myself I can be a better mom with a break, instead of go, go, go!  

Drink Water!  You will much more alert and awake when you stay on top of your water goals.  I personally shoot for 80oz every day, which is what I recommend to most of my clients.  I drink 16 oz every morning right when I wake up.  It seriously does wonders for my mood!  It will also boost your metabolsim, and is a natural pick-me-up!

Be active.  This is the hardest one for me when i'm dragging.  I literally have to force myself sometimes.  But even a quick walk, putting on some tunes and dancing with M, or doing a mommy and baby work out is fun, and gets those endorphins flowing that make you feel better.  We like the moves in this youtube video - Mommy and Me Workout.  

Finally, go to bed earlier.  I struggle with this.  There is so much I want to do after I put her down, but when she isn't sleeping, and I'm dragging, I have to go to sleep.  Babies sleep best the first few hours they are down at night, take advantage of this uninterrupted time to sleep!  Hormones (Leptin and Ghrelin) that regulate your hunger and satiety are directly tied to your sleep.  How can we expect to eat right and feel satisfied if we aren't sleeping?  It is definitely more a battle.  

I remind myself, this isn't forever.  I want to soak up every day with her, and if i'm exhausted day in and day out, how can I do that?  I have to take care of myself and stay on top of everything I can to feel good.  

Here she is, giving me extra cuddle time, because of being sick.  I love the cuddles.  

So tell me, what helped you overcome the exhaustion??  What do you do each day to feel good and be your best self?  And WHEN oh WHEN do they sleep??  Will I be exhausted for 18 years?

xoxo Jenna

Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on instagram (@dailydoseofnutrition) twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day!

Monday, February 3, 2014

AquaTally - The Perfect Tool to Keep Track of Hydration

I have always been really good at drinking my water each day.  I'm lucky and love water, and I know how much better I feel when I get it in each day.  While pregnant, I made sure I was getting what I needed and had renewed reason to focus on getting it in.  I have been breastfeeding my daughter, and need plenty of water to keep up my supply. 

I was doing really well, but as my days got busier, I noticed I had days where I was drinking a pitiful amount.  Or, I was getting to the end of the day and couldn't quite remember how many times I had filled up my water bottle.  The day flies by sometimes and if I didn't have my cup or water bottle by me all day, I wouldn't get what I needed!

I have recently been able to experiment with a great tool to help you remember to stay hydrated each day.  Its called AquaTally, and these cups are so simple and so perfect.  They have a band around the middle that you twist as you drink each cup of water.  The cup holds plenty, at 16 oz of fluids, so you aren't refilling it constantly.  It is great for hot or cold fluids, and top shelf dishwasher safe!
 
My favorite part is that it has a lid and straw.  No spilling, and travels with you easily.  It's perfect to keep with you all day long.  It shows you exactly how much you have drank so far, and how much you still need to get in. 
Check out these cups at the AquaTally Website here.  (www.myaquatally.com
 
AquaTally has given me a code for 25% off for anyone who wants to try one of these.  Just enter "Jenna" at checkout to get your discount.  I love mine, and hope it helps you too!  Staying hydrated is so important - do everything you can to make sure you get in the water you need each day!
 
One of the most common goals I set with my clients is to increase the amount of water they are drinking.  I am passionate about my clients and myself getting in our fluids every day!  It is so important.  Water helps every part of your body.  It helps your metabolism, it boosts your mental clarity, enhances your skin, and so much more.   Stay tuned for future posts on staying hydrated and how important it is! 
 
If you have questions, feel free to comment below and I would love to answer! 

Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on instagram (@dailydoseofnutrition), twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

Friday, January 31, 2014

(Trying to) Eat Healthy with a Baby

There have been a lot of things about motherhood and expanding our family that have happened or changed that I didn't expect.  I thought over this fact this morning as we ate our oatmeal together and she somehow stole the spoon and shot the whole dollop that was on it, back at my face.  I clean something (or multiple things) out of my hair each day, aside from shampoo and conditioner.  I can guarantee you it will happen after I have showered too.  That's just the way it is. 
I can't even be upset, all I can do is laugh because she is so dang cute!

I didn't realize how opposed my little one would be to me preparing actual meals, or spending any time doing something that wasn't holding her.  As much as I love babywearing, I can not stir fry hot oil and vegetables when she is right there.  
 
Gradually I have been able to extend the time she will chill in her high chair in the kitchen with me while I make dinner, but its been a process!  Please tell me I am not the only one who didn't get much done the first few months after she came along.  Or tell me what I'm missing.  Anyways... It has been all about being prepared for us. 
 
When my husband is home on the weekends, I use that opportunity to make my life easier during the week.  We boil eggs or make egg muffins (recipe here), make bran muffins, or crock pot oatmeal.  Sometimes we make a huge batch of pancakes and stick them in the freezer.  I give us some options that are super easy so we don't miss breakfast.   
 
Next, I have learned to choose what we are going to have during the week and prep for those.  I chop vegetables, some go in the fridge, some in the freezer.  I cook chicken breasts to have them ready to throw in wraps or eat on salads. 
 
Finally, I usually make one or two big batches of something and throw it in the freezer.  The best thing I did before having Mila was freezing a ton of meals for us, so I didn't have to cook for awhile after.  It was awesome!  Some quick ideas (and I will get recipes for these up soon too) are chicken enchiladas, zucchini lasagna, beef burritos, chili, stew, chicken cordon blue,  taco meat (with veggies!), BBQ pork, filling for stuffed peppers, and sweet and sour chicken. 
Chicken enchiladas making this week-I made 20, I figure its not that different from making 10!
 
Having those ready to go really saves the day and keeps us from eating out every night or having PB&J because I'm not getting enough time to make something.  I really hope it gets easier as she gets older and can spend some time on her own, but you always have to adapt.  In order to eat healthy with the baby I had to change what I was doing. 
 
It didn't come automatically, we were eating out more than I care to admit.  Even the healthiest thing out, isn't as healthy as if you made it yourself.  I'm glad to say we are on the right track again though!
 
Tell me how you did it!  What helped you keeping homemade meals with a newborn/infant?  Do you do prep?  What are your favorites?
 
 

Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on instagram (@dailydoseofnutrition), twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

Thursday, January 30, 2014

Super Quick Steel Cut Oats

My good friend Lara sent me a picture the other day of some instant steel cut oats she had found and I was so excited to try them!  I am a huge fan of crockpot oats and overnight oats, which can both mean breakfast pretty quickly.  The problem is that I don't always get them made in advance, and I rarely have the time in the morning to cook steel cut oats, which are my favorite.  If you haven't tried them, I highly recommend them and have all you need to know about cooking them here.  (funny that the title is "Banish instant oats forever, when it should specify instant sugar filled, low fiber boring oats!)
 
So yesterday I found the oats at the grocery store and the box looks like this:
 
 
They are super easy.  You add the package to the bowl, fill the same package up with water, at that to the bowl, and cook for 2.5 minutes.  Done.  I added a little coconut milk and some maple to mine, and they were awesome.  They still have great texture and turn out really nice.  I have a new favorite breakfast! 
 
They only have 3 ingredients, Steel cut oats, flaxseed, and salt.  Have to love simple. 
 
The nutrition is great too, 5g of protein, 4g of fiber, and only 1g of sugar (naturally occurring).  Here is what the label looks like:
 



 
These were awesome.  I could probably eat two packages, I tend to wake up starving.  But today I did one, and that had a boiled egg.  Good combo. 
 
What should I do with it next time?  What are your favorite combinations to put in oats?  Have you tried these before?  Did you like them?  Let me know below!  Have a great day :)


Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), instagram (@dailydoseofnutrition), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

Tuesday, January 28, 2014

New Year, New Adventures

Hello Everyone!  It has been awhile since I have blogged.  I think about it often, but somehow the last 7-8 months have been a blur.  I had a baby!  A little girl.  Exactly 7 months ago today.  Ah, what sweet memories flood in as I think about that day.  She was born at 2:25am, so I got to spend almost her entire first day with her.  If I think about the fact that it has already been 7 months, I may cry.  So...moving on.

Little Lady a month ago

I have got to stay home with her, which has been an amazing blessing.  Her and I have a blast.  It is amazing to watch her grow, learn new things, and become her own little person. 

I have been working here and there, meeting with patients out of my home, and doing wellness seminars for corporations.  Both are awesome, and I love the flexibility it provides me while keeping me up to date on my nutrition topics and research. 

I miss blogging and engaging on social media, and I feel like I have a routine and some balance back in my life and I'm ready to get back out there. 

My blog is going to be less stiff, and more personal.  Still completely nutrition, food, and fitness focused, but with a different tone (and some Mila adventures thrown in there).  I have so much to write about as far as eating during pregnancy, pregnancy weight gain and loss, breast feeding, feeding an infant, starting solids, etc.  I'm excited to share that along with recipes, fitness tips, motivation, healthy eating and so much more. 

Daily Dose is on Instagram now @dailydoseofnutrition go follow me! 

Any topics you want to read about?  Let me know-share in the comments below! 



Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna