Are you a nutritionist? How did you become certified?

I am certified by the afpa (american fitness professionals and associates) to be a nutritional and wellness consultant. I did this by taking a 4 month at home study course with a final case study “field” project at the end. It really just depends on your career goals on what you should do. I knew I didn’t want to go back to school to be an RD because some of the RD work (like in a hospital) just isnt’ me. I’m more interesting in the culinary side so I went the cooking school route. With the certification that I have I can legally counsel, give advice and meet with clients privately setting up their meal plans and working on nutrition/fitness goals with them. There is no legality to the term “nutritionist” so I could potentially have my own practice using that term.

I get a lot of emails asking me if I’m glad I did this program and if I would recommend it. Really, I did it to benefit my own personal self. If you want to become and RD, you should go back to school! I had no intentions of becoming an RD and just love to learn about nutrition. It all depends on what your goals are personally!

How many calories do you eat a day?

I do not set a certain number of calories for myself per day. I find that too restricting for my active lifestyle. A trend in my life/diet has shown that I intake about 1800 calories or so a day and that’s fine with me. It just seems to usually be within that amount without me regulating it…it just comes naturally I guess–that’s what my body wants.

But what about exercise calories?

I don’t keep track of “exercise calories”. Its a good approach for those that do, but I can never get it all straight. A lot of why I exercise is mental…I need to clear my head! Kath’s blog shows a great example of eating with net calories in mind….I would turn to hers if you want a good example of that. There’s not a “right” way to eat (focusing on calories or not) and different people do things differently. I focus on eating when my body is hungry and giving it what it wants in the proportion that is right for me. I only count calories on meals to show YOU all so you can get an example if you want to recreate something at home and are counting calories.

Does it matter what time of day I eat?

Science has proven that it DOES NOT matter what time you eat, its WHAT you eat that matters.

I used to always get soy lattes but then I thought that it was probably better for me healthwise if I got skim lattes because of the calcium and stuff. Which do you think is better healthwise? or what is the difference nutritionally to help me make a decision?

I go back and forth with regular milk and soy milk. I like both and you get a variety of different benefits from both. I don’t really feed into the USDA’s approach that an american MUST drink three cups of milk a day. I think thats silly. There are tons of different ways to fulfill our calcium needs other than milk and vegans have survived healthfully on this planet for quite some time now! I drink “lite” soy milk, which is actually less calories than skim (70 per cup versus 90 per cup). The soy milk they use at starbucks isn’t lite so it is probably 10-20 more calories than skim milk. I think what you order though is really a taste matter. I like the taste of soy lattes better—they are richer and creamer in my opinion. Plus, when we get lattes are we really only thinking “what’s better for me?”–no! the majority of us are thinking we need caffeine and we need it fast!

Do you use a heart rate monitor?

I have a polar f4 and wear it during intense cardio workouts.

What’s all this “yoga” talk?

I do ALL kinds of yoga!
When I was in college I practiced mainly power yoga and hot yoga (bikram…100 degree heat for 90 minutes). Power yoga goes by other names such as yoga flow or vinyasa…its just more strenuous and more hard-core than hatha, which is more relaxing and nurturing. Right now I go to an ashtanga yoga studio about twice a week, which I would recommend more than hatha if you are looking at yoga as more as a workout because it really works your core muscles hard.

When I lived in Paris I went to the Bikram paris studio about 3X a week and let me tel you, that was a HARD workout and that’s the reason I didn’t gain a pound but ate dessert + wine every single night!!! Bikram is GREAT for you because it releases all the toxins in the body, just be sure to drink enough water!

How do French women stay so thin? How do they make it from one meal to the next without snacking?

A typical day in the life of a French woman might be a cafe creme (coffee with milk–whole milk) and a croissant and fruit for breakfast, an omelet, crepe or salad for lunch and a large late dinner such as chicken or fish. This dinner was usually at around 9:00 and you are right when you ask how could they possibly not snack?! It took me a few weeks to really get in the swing of things because my body was used to eating the american-way when we eat about every couple hours but after eating the french food for awhile my body got used to their eating times.

Typically in late afternoon, around 4:00, french women go out and get coffee and a little “pick-me-up” such as a small (and I mean SMALL…not american sized at all!) pastry. They sit and drink espresso and share something small.

The reason these meals keep french women satisfied a long time is because there is more fat in them. whole milk, egg yolks, butter…..its not a secret that fat keeps your tummy full. But surprisingly french women don’t get fat! how….because they WALK! everywhere! They walk for hours and hours…no one really drives in paris, everyone just walks. when I lived there I probably walked a good 5 miles every single day. And the women there do a lot of yoga. I know because there were yoga studios everywhere and the classes I attended were always completely packed. Even though they consume a lot of fat in their meals, breakfast and lunch are relatively small and dinner is much larger. But the secret is walking…trust me!

oh, and the yogurts are NOT fat free or low fat. They are full fat! I dont think anything there is low fat…but I ate a yogurt every single morning with muesli and fresh fruit from the farmers market near my apartment, as well as crepes and omelets for lunch, a sweet in the afternoon and a heavy dinner + dessert and I actually lost a couple pounds while I was there!!! amazing!

Have you ever struggled with food?

I struggled with my weight (always feeling like I had to lose 5 pounds) while I was in college and I really think it took me living in another country where the women eat for pleasure–not too much, not too little and don’t stress out over a silly couple pounds, to make me realize that its just a complete waste of time to deprive ourselves good food in order to try to be “perfect”. There’s no such thing as perfect! If you constantly live your life on a strict diet (when I say diet I mean depriving yourself bread, that piece of chocolate, your mom’s pasta), the joy in food is lost and food should be one of the most joyful, pleasurable things in this world!

Is splenda bad for me?

I do not agree with Splenda at all. Splenda, though it is calorie free and might seem more “natural” than other artificial sweeteners, does come from a chlorine source and can cause some not-so-pretty side effects in people. For example, every single time I eat or drink something with splenda I get a migraine about 30 minutes later. Every time! Also, it has been proven that people that use artificial sweeteners such as Splenda in their food and drink actually end up consuming MORE calories than people that use a little bit of something natural such as sugar, agave syrup or honey. I really like agave syrup in my teas and oatmeal and use stevia, which is a natural herb, in my coffee.

How do you meet your daily calcium needs without drinking 3 cups of milk a day?

I’ve never really have an issue not meeting my calcium needs just because I do consume a lot of yogurt, cottage cheese, milk and cheese. Other than that I consume a lot of dark lettuce, which has calcium in it as well. I don’t really believe Americans must have “3 cups of milk a day” like the USDA says….I think that’s too much, especially when some milk has animal hormones in it. There are other ways to get calcium you juts have to branch out! Or take a calcium pill. I usually have about 1 cup of milk everyday along with probably 6 ounces of yogurt and 4 ounces of cottage cheese. That doesn’t meet what the USDA says we should have, but I follow more the Harvard Nutrition Source’s food pyramid because I think more research as been done on that than just eating what the goverment tells us to. It’s all up to the individual though!

My job doesn’t give me a break! How should I plan my eating around it so I will stay full and not snack mindlessly?

My thoughts on this are to eat a hearty meal beforehand and pack a snack in your pocket. I have been a waitress/server many times before where I was on my feet for 6-7 hours at a time with no break and would have to survive—even now, I work 5 hours at a time and don’t get a break. I solve this by eating my largest meal of the day right before I go (around 500 or so calories)…I also bring a substantial snack that can fit in my pocket or purse to nibble on on a “bathroom break”. Think almonds and dried fruit, a nut bar, banana + pb, kashi cookie, mini pb or hummus sandwich….anything that is portable, small but still packs a punch!

What are some good snacks you like and recommend?

Starbucks tall skim milk latte with a kashi chewy granola bar

Starbucks tall soy milk latte with an apple

Apple with 1 tbsp peanut butter

10 Kashi crackers with 1 tbsp peanut butter and raspberry jam (YUM!)

1/2 cup cottage cheese with half a serving of nature’s path (or homemade) granola mixed in

12 almonds and an orange

a 5 ounce fage container with .5 tbsp of almond slivers and some pear slices

a low fat or non fat organic yogurt with a banana

a kashi crunchy bar

100 calorie pack popcorn with a glass of skim milk

1/2 cup cottage cheese with 1 tbsp jam and 8 kashi crackers

2 tbsp hummus and 10 kashi crackers

small cup of soup with crackers

banana with 1 tbsp peanut butter (great wrapped in wax paper and taken on the run!)

glass of low fat chocolate silk soymilk

1 serving of kashi go lean cereal

1 serving of kashi heart to heart cereal with about 5 almonds and some raisins mixed in

KIND: fruit and nut bars (i love the fruit delight or nut delight variety)

smoothie made with 6 ounces skim milk, 2 ounces yogurt, 1/2 banana and about 5 strawberries

a half serving of oatmeal made with water and added almond slivers on top (.5 tbsp)

1/2 a zone perfect bar (this was my everyday morning snack for about 1.5 years then I burned myself out on it. I love the chocolate peanut butter one!)

1/2 a clif bar…my pick for a pre-workout snack!

Fruit and yogurt parfait from mcdonalds, when you are on the run

1 string cheese and 10 kashi crackers

Serving of graham sticks or half a serving with a glass of skim milk

Is high fructose corn syrup really the devil?

I’ve posted about this before but here’s a recap!

I’m going to retype what “eat, drink and be healthy” by the harvard med. school wrote on this subject because I think its very interesting. Now, you can choose whether you follow this approach or not…it’s a personal decision!

“table sugar contains glucose and fructose in equal proportions, since sucrose is made of one glucose molecule joined to one fructose molecule. High fructose corn syrup is pure glucose mixed with pure fructose in almost equal proportions. So, its likely that table sugar and corn sweeteners have much the same physiological impact on one’s blood sugar levels, insulin, and metabolism. Some people claim that they’ve lost weight by cutting high fructose corn syrup from their diets. That may be so, but it probably isnt because they eliminated corn sweeteners, but by doing so they took in fewer added sugars and thus fewer calories…….so, HFCS doesnt seem to be a greater dietary disaster than any other kind of sugar.” Eat, Drink, and Be Healthy by Dr. Willet, MD

So…moral of the story is to reduce your sugar intake…of any kind of sugar! high fructose, table sugar, powdered sugar, brown sugar, honey…it’s all the same really. Most products we eat do contain a little sugar in their ingredient list…its hard not to these days!

What do you do when you go out dinner somewhere unhealthy like a Mexican place?

I LOVE Mexican food! Except I’m never healthy when I eat it…I usually splurge and get my favorite, cheese enchiladas with rice and beans!!!!!! I dont even want to know the calorie count on that. I don’t eat it often though so it’s ok! For a healthier option, choose chicken fajitas, which is only white meat chicken with sauteed veggies. No cheese. Guacamole is a good source of fat, just watch your portion size…and watch out for the crispy tortilla chips! Those are always a killer for me. Love them! Mexican food is a treat for me so I usually just order whatever I want…but once in a while I’ll feel the need to eat healthy mexican food and get chicken fajitas.

What do you do exactly?

Well, I blog! I am incredibly blessed to be able to make an income blogging but on the side I do some freelance writing and have a few other projects up my sleeve as well…..

I see you eat bagels…what kind are they and what are your favorite toppings?

I LOVE bagels. I love to go to bagel places and get huge egg and cheese bagel sandwiches. However, that is not the healthiest thing and bagels CAN be a very option! I really like the pepperidge farm whole wheat bagels, which have 250 calories in them and NO hfcs! They contain 100% whole grains and are very soft and delicious. Often times I will have half for breakfast with peanut butter and yogurt or I will have the whole bagel with hummus (like I did today) or top it with cottage cheese. OR—and this is my favorite yet—I like to make my own “healthier” variation of the bagel store favorite! I use egg whites and soy sausage to make a dynamite bagel sandwich!

I was wondering when you get the chance, could you post exactly how you make your steel cut oats (what brand you use, how to make them the night before and then out to reheat them in morning, how to make them THAT morning). You eat them a lot and I eat instant all the time. I would love to stop eating instant and start eating steel cut oats!!!

1. buy Bob’s Red Mill steel cut oats from the store (or another brand–I have Arrowhead Farms right now)

2. the night before you want them, simmer 1/2 cup of the oats with 1 1/2 cups water on the stove with cinnamon, a pinch of salt and some vanilla for about 15-20 minutes or until the oats are very thick.
3. Let the oats cool in the pot for about 10 minutes then divide them in half with a spoon and put each half into separate tupperwares and put in the fridge.
4. The next morning, take out one tupperware and plop into a bowl. Add 1/4 cup milk and smash the oats with the back of a spoon so they combine with the milk. Stir for a second until its all combined.
5. Chop a med. banana and add to the oats/milk
6. Put in micro for 45 seconds. Stir. Micro again for 45 seconds
7. Stir in 1 tbsp peanut butter.

ENJOY!!!!!!!! That may seem like a lot of effort for oats but i promise its not. I simmer mine when i’m doing something else the night before…usually while I’m cooking dinner or something. And it takes about 2 minutes in the morning to reheat!

What are your thoughts on artificial sweeteners and sugar-free foods?

I really dont eat/chew sugar free anything…I don’t really “do” artificial sweeteners. I like to taste the real flavor of what I’m eating….such as pure raspberry preserves, maple syrup, ect. I have a strong idea that sugar-free stuff really isnt that good for you (you dont want to eat too many sugar free licorice sticks or you will never be able to leave the bathroom. trust me on this one). Yeah…you might have like 10 extra calories…but I’m not on a diet so that really doesnt bother me. I would rather eat a small amount of the good stuff.

How much protein should I be eating a day?

First and foremost–the average american is eating WAY too much protein! Doubly too much protein! With all the protein shakes, protein bars, protein cookies even…its a hard market to beat. Protein, like anything else, if you eat too much of it gets stored as fat in the body and this is why some people gain weight while they seemingly “eat healthy”. Here’s a little segment from the Harvard Nutrition Source, that I trust with solid nutrition facts and data:

“In the United States and other developed countries, getting the minimum daily requirement of protein is easy. Cereal with milk for breakfast, a peanut butter and jelly sandwich for lunch, and a piece of fish with a side of beans for dinner adds up to about 70 grams of protein, plenty for the average adult.

Can you get too much protein? Digesting it releases acids that the body usually neutralizes with calcium and other buffering agents in the blood. Eating lots of protein, such as the amounts recommended in the so-called low-carb or no-carb diets, takes lots of calcium. Some of this may be pulled from bone. Following a high-protein diet for a few weeks probably won’t have much effect on bone strength. Doing it for a long time, though, could weaken bone. In the Nurses’ Health Study, for example, women who ate more than 95 grams of protein a day were 20 percent more likely to have broken a wrist over a 12-year period when compared to those who ate an average amount of protein (less than 68 grams a day).(1) Although more research is clearly needed to define the optimal amount of daily protein, these results suggest that long-term high-protein diets should be used with caution, if at all.”

The article goes on to say that even better sources of protein are vegetable sources such as beans, nuts and whole grains (which DO have protein in them). I would say as a “ballmark figure” for an active woman in their 20’s….around 60 grams of protein a day. That’s not a scientific fact though, it’s just what I have found through research and what I get daily…and I am active woman in my twenties. I think its more of an issue to get too much protein than to worry about getting too little, because like the article states, it adds up quickly!

here’s some more interesting reading material:

“Get a good mix of proteins. Almost any reasonable diet will give you enough protein each day. Eating a variety of foods will ensure that you get all of the amino acids you need.

Pay attention to the protein package. You rarely eat straight protein. Some comes packaged with lots of unhealthy fat, like when you eat marbled beef or drink whole milk. If you eat meat, steer yourself toward the leanest cuts. If you like dairy products, skim or low-fat versions are healthier choices. Beans, soy, nuts, and whole grains offer protein without much saturated fat and with plenty of healthful fiber and micronutrients.

Balance carbohydrates and protein. Cutting back on highly processed carbohydrates and increasing protein improves levels of blood triglycerides and HDL, and so may reduce your chances of having a heart attack, stroke, or other form of cardiovascular disease. It may also make you feel full longer, and stave off hunger pangs. Too much protein, though, could weaken bones.

Eat soy in moderation. Soybeans, tofu, and other soy-based foods are an excellent alternative to red meat. But don’t go overboard. Two to four servings a week is a good target. And stay away from supplements that contain concentrated soy protein or soy extracts, such as isoflavones. Larger amounts of soy may soothe hot flashes and other menopause-associated problems, but the evidence for this is weak.” http://www.hsph.harvard.edu/nutritionsource/protein.html

What’s so unhealthy about just limiting my calories in order to lose weight?

Limiting your caloric intake severely is dangerous and I would never recommend to anyone that they should go under 1500. Basically in a nutshell, if you don’t eat enough calories during the day your body goes into “fast” mode, or starvation mode as its most commonly referred to. When this happens, the body turns to its own muscles to provide the necessary source of glucose that is must have (fuel) to keep on running. The reason people lose a ton of weight quickly on these diets is because within the first couple days of putting your body through this “fasting” mode, their body is devouring its own protein tissues as fuel. Basically, they are losing their muscle and thus losing weight (as muscle weighs more than fat). If you keep on depleting calories your body starts turning to fat…it converts your fat cells to a usable form to feed the brain….this is known as ketosis, you might have heard of it before. Your body’s lean tissues are now wasting away at a fast rate and your body slows down its metabolism to save fuel. Women lose their period, their hair, and if you keep at it your body will eventually just shut down..aka you die.

So, as you can see these “quickie” diets that claim to get your skinny in 4 weeks and all that is really just a bunch of crap. All they do is leave you with less energy and slow your metabolism down so later on you will gain weight faster than you did in the first place.

There are SENSIBLE ways to lose weight…such as decreasing the junk, increasing fiber and healthy foods and exercising more. If you live a healthy lifestyle and don’t eat junk, you will steadily lose weight (slowly, but you will).

I need to gain a few pounds…what’s the healthy way to do this?

The way to gain weight is easy. Eat more calories than you expend. Do this by eating more HEALTHY fats such as nuts, olive oil and fish. You might also try making shakes after youe workout using a little protein powder with fruit and low fat yogurt. You also should eat more often….incorporate more healthy snacks and increase your mealtime calories to maybe 50-100 more calories than usual. Just be sure to eat more healthy fats other than saturated fats from fast foods and junk food.

Here’s a sample meal plan straight from my nutrition textbook for someone looking to gain a few pounds (healthfully):

breakfast: 8 oz skim milk, 1 piece whole wheat toast, 4 tsp jelly, 1 cup oatmeal, 4 strawberries

morning snack: 4 tsp trail mix

lunch: 1 orange, 1 banana, a homemade bean and cheese burrito

snack: smoothie made with 12 oz skim milk and a frozen banana, 1 apple, 2 whole wheat crackers with 1 oz low fat cheese

dinner: 1 cup spinach salad, 1 whole wheat dinner roll, 4 oz salmon steak, 3/4 cup noodles with parsley and 2 tsp butter, 1 cup broccoli

Now, you may think that is WAY extreme and it is about 2500 calories….you dont have to follow this one exactly but I just wanted to show you different combos of nutrients that will benefit you.

In your faq you said that you believe that we don’t need 3 glasses of milk a day. Which I agree with. But do you take calcium pills? Or do you think that’s not necessary either?

There are many other ways to get calcium rather than drinking glass upon glass of milk! I do not take a calcium supplement, but after analyzing my diet for a nutrition class, saw that on average I do get more than the recommend amount per day. Many nondairy FOODS have calcium in them such as:

• Salmon
• Tofu
• Rhubarb
• Sardines
• Collard greens
• Spinach
• Turnip greens
• Okra
• White beans
• Baked beans
• Broccoli
• Peas
• Brussel sprouts
• Sesame seeds
• Bok choy
• Almonds

You can also get calcium through yogurts, cottage cheese, regular cheese, and of course, milk. The dairy/nondairy controversy as has been of interest to me and I’m going to share with you the Harvard School of Public Health’s point of view on the subject.

“When most people in the United States think of calcium, they immediately think of milk. But should this be so? Milk is actually only one of many sources of calcium, and there are some important reasons why milk may not be the best source for everyone. These include:

• Lactose intolerance
  Many people have some degree of lactose intolerance. For them, eating or drinking dairy products causes problems like cramping, bloating, gas, and diarrhea. These symptoms can range from mild to severe. Certain groups are much more likely to have lactose intolerance. For example, 90 percent of Asians, 70 percent of blacks and Native Americans, and 50 percent of Hispanics are lactose-intolerant, compared to only about 15 percent of people of Northern European descent. One alternative for those who are lactose intolerant but who still enjoy consuming dairy products is to take a pill containing enzymes that digest milk sugar along with the dairy product, or to consume milk that has the lactase enzyme added to it.
• High saturated fat content
  Many dairy products are high in saturated fats, and a high saturated fat intake is a risk factor for heart disease. And while it’s true that most dairy products are now available in fat-reduced or nonfat options, the saturated fat that’s removed from dairy products is inevitably consumed by someone, often in the form of premium ice cream, butter, or baked goods. Strangely, it’s often the same people who purchase these higher-fat products who also purchase the low-fat dairy products, so it’s not clear that they’re making great strides in cutting back on their saturated fat consumption. For more information on dietary fats, click here.
  
• Possible increased risk of ovarian cancer
  High levels of galactose, a sugar released by the digestion of lactose in milk, have been studied as possibly damaging to the ovaries and leading to ovarian cancer. Although such associations have not been reported in all studies, there may be potential harm in consuming high amounts of dairy products.(9, 10)
• Possible increased risk of prostate cancer
  A diet high in calcium has been implicated as a potential risk factor for prostate cancer. In a Harvard study of male health professionals, men who drank two or more glasses of milk a day were almost twice as likely to develop advanced prostate cancer as those who didn’t drink milk at all.(11) Moreover, the association appears to be with calcium itself, rather than with dairy products in general.
  Clearly, although more research is needed, we cannot be confident that high milk intake is safe.”

http://www.hsph.harvard.edu/nutritionsource/calcium.html

You have introduced me to a lot of different grains, I remember you saying quinoa (sp?) is a complete protein. Do you like the taste better of quinoa, couscous, or bulger?

I like all these grains! I think my favorite is couscous, just because it tastes GREAT (or at least I think so!) and only takes 10 minutes to prepare. Quinoa (pronounced Keen-wah) is super too because of its high protein content and the fact that it is actually one of the only vegetarian foods that is considered a “complete protein” (sort of like the combo of beans + rice or pb + bread). Quinoa doesn’t take long to prepare and is a great sub. for most recipes containing rice. I like to cook it like a risotto so it gets all nice and creamy. I don’t really cook too much with bulger wheat except when I venture out to make my own tabbouli. I like the taste but it takes longer to prepare and I have such a crazy schedule right now and don’t have a second to spare!

What University did you go to?

I did my undergrad work at College of Charleston and graduated with a BA in English with an emphasis on creative writing. I miss Charleston so much!!! After I graduated, I went to Le Cordon Bleu culinary school and got a degree in baking and patisserie.

I was just wondering, do I need to take off a day from exercising every week? I workout pretty much every day but I also have a sedentary job so I really don’t like taking a day off. Do you take a day or two off from exercising every week?

Its up to the individual. I exercise about 5 or 6 times a week. Never every day. I’m a firm believer that your body needs a day of rest every week, especially if you work it hard at the gym the other days. If you don’t like the idea of taking a day off, maybe commit to just taking a long walk one day a week instead.

Do you have a favorite movie?

I have a couple favorites. My number one will always be Legends of the Fall. I’m a HUGE sucker for war-time drama and tearjerker romances. I love sweeping epics and sagas. I also love (no surprise) Gone with the Wind and the English Patient. I also really love Almost Famous!

In regards to hummus…

Hummus is one of my favorite foods and I like it with a lot of tahini in it….which, yes, does increase the fat content, but it is a healthy fat and I just love it so I don’t worry about it. So good slathered on warm pitas or toasted bagels! It is best to make your own hummus because then you control the amount of oil that goes in, but if you don’t own a food processor, there are a lot of natural brands available at the store that you can buy. I personally LOVE Cedar’s roasted garlic hummus. It is my absolute favorite! Sabra’s brand also makes a really good hummus that is very very creamy!

What kind of peanut butter do you use and recommend? Can I have peanut butter every day?

I am addicted to the “grind your own” peanut and almond butter machines in most health food stores. I seriously cannot have any other kind now…it’s so addicting! I grind my own because then I know exactly what is in the peanut butter….JUST peanuts! It takes like 5 seconds and costs less than buying Skippy anyway. You certainly can have pb everyday—I do, for sure. Just make sure you are eating real pb and not processed sugary fakeness. Real pb is a great source of healthy fats and can be used everyday…in moderation of course!

How much water do you drink daily?

I don’t measure out my water so I don’t know exactly how much water I drink…but I would say anywhere from 70-80 ounces, most likely. I carry around a big refillable water bottle with me wherever I go and drink all throughout the day. I also drink herbal tea, which counts as water, in terms of your daily intake. My favorite herbal teas include: peppermint, chamomile, blueberry, raspberry and varieties of white teas. Sometimes I use honey to sweeten them but oftentimes I just drink them as is, enjoying the true flavor of the tea and not masking it with sweetener!

Can I sub different flours for the one listed when baking (such as cake flour for regular flour or pastry flour)?

You really should NOT do this because the quality of the baked good will not be the same. Pastry and cake flour both have much lower protein contents than regular flour and therefore the product might turn out too fragile and soft…not what you are looking for. I’ve tried using pastry flour instead of regular flour for pancakes one time and was not pleased at the outcome because they pancakes turned out way too soft. If you are serious about baking you should invest in a couple different kinds of flours to keep on hand!

I would love to eat more of the organic stuff but it puts a huge dent in my budget! How do you all do it??

It’s hard. VERY hard. I scrape by every month with just enough (okay, never enough)…but I do it because eating healthy is worth it to me. I could easily go to Win Dixie and get the meat on sale…but I just feel so much better not only about my body, but about my self as a WHOLE, when I break out the wallet and buy the foods that I know are the best quality. Its def. a personal choice..you have to be okay with being poor! I’ve been a poor student now for 5 years so I’m used to it! Some people spend their money on shoes because those shoes make them feel amazing. And some spend money on new lingerie or clothes because they love the way those clothes make them look. I spend money on two things: Food and books. Those are the most important things to me and I feel my best when I buy them. On a typical week I spend about $60.00 at the grocery store. That might seem pricey to you all but really, its a major step down from the damage I used to do in college. I spend sixty dollars and I get my money’s worth because I cook all my meals from home and use all that food! $60.00 is a pretty good price for feeling your best everyday and knowing you are feeding your body with the good stuff….at least that’s how I rationalize it

On how to cook tofu…

I never used to like tofu…but then I had it cooked right! If you like firm tofu that you can cut with a knife and that doesn’t have the “slimy” texture of soft tofu then do this trick that I learned in college: buy 1 pound of tofu at the store. When you get home, drain it then cover it with paper towels and a clean dishcloth and set underneath the heaviest cookbook or book you own (I use the HUGE yellow gourmet cookbook that is about 800 pages). Leave it sitting underneath the cookbook for about 30 minutes. After 30 minutes, cut the tofu into four servings and freeze each serving individually in a little plastic baggie. This will not only make it firm but make it more spongy so it can absorb other flavors of the dish you are making. When you want to use it, just defrost 1 servings of tofu in the fridge the night before and enjoy! Let me know if you have questions about this because it really does make all the difference in the world if you do it correctly!

I really admire how controlled you are with your desserts!! Dessert is sooo my weakness like for example I made your biscotti recipe and I usually have four mini biscotti and I see that you only have 2!! Do you just have extreme self discipline or are you satisfied after two? I feel that I need to cut down on my desserts not because I need to loose weight but purely to be healthier but I dont know how I should do this…should I limit dessert to twice a week or cut it out for awhile completely to gain your habit of eating a very small amount?? I want to nip this in the butt because like you, I am going into baking and pastry for my career path and I want to be very controlled so that I stay my healthiest!! Thanks for any advice!!

Ahh dessert….my favorite thing and favorite topic. As you all know, I eat dessert (in some way, shape or form) EVERY night! It’s like my favorite part of the day…I can relax, eat a sweet and get ready for bed. Some people will tell you this is a bad idea. Those people are boring. They don’t know what its like to eat a chocolate chip hot out of the oven and love every crumb of it! Desserts are my weakness too, but over the years I have had to learn some discipline in order to not weigh 400 pounds. Here’s my “secret”: I like to pair desserts such as cookies with a cup of hot cocoa or tea. That way, I can enjoy my cookie but also get sort of “filled up” by the hot liquid. I also do this with cake. I choose a small sliver of cake and have it with a shot of decaf espresso or tea…I savor every single crumb while I sip my tea. If you start to eat slowly and really appreciate and taste your food, you won’t need massive amounts to satisfy you. Yes, it might be hard for awhile to get used to…but I am telling you right now: you CAN have dessert every night if you have (or teach yourself) the discipline. If you really don’t think you can only have 1 cookie, then maybe save Friday and Saturday nights as your dessert nights. On those nights, have 2 cookies. I like to have dessert everyday so I keep it small. I could soooooo easily just go right now and stuff my face into the tupperware where I just stashed the extra cookie I baked an hour ago. Oh my god, they would be so good. But then I wouldn’t have any for the rest of the week! And then my tummy would probably hurt and I would feel bloated and all that jazz. So I contain myself and choose small, but rich portions….enough to satisfy, but not enough to break the scale.

Jenna, I know you are big freezer person, but my question is (like you) I like variety- I get so sick of all pitas or all bread, etc. How do you guys solve this problem. I know freezing works, but I don’t exactly want a few months worth of rolls and other bread products sitting in my house at one time! Any ideas?

I usually keep one loaf of bread (Rudi’s organic) in my fridge and that’s it….in my freezer I keep the good stuff: whole wheat english muffins, pitas, buns….now, I have a bit of a unique situation because I go to culinary school and bring home baked good every day (or at least I will be!) so I have 2 choices: throw away or keep. I actually think I’m going to look into giving some away at a local homeless shelter when the time comes but that’s a different story. I understand your issue…its hard to have a kitchen full of delicious carbs and not stuff your face! I think a good idea would be to only buy what you need. One loaf of bread and something like engish muffins to have burgers on or whatnot. If you want more variety, bake! At least that’s what I do. The freezer works wonders too because its not instant gratification. You have to go through the whole de-frosting process and that makes you question whether you really want that thick slice of carby-goodness, or its just a moment of weakness!

Jenna, I thought the big announcement would be an engagement….I am such a girl!

Oh, when that announcement comes you all will def. know!!!!!!!! I suppose it would even be a bigger deal than me turning into a vegetarian!

hey, jenna. from the time i wake up in the morning, to about 7 or 8 at night, I am gone ALL day. would you mind posting a healthy, vegetarian “meal-on-go” i could take with me that would last me through the afternoon? I do a lot of peanut butter & banana sandwiches (holds me over and is SO delish!) with carrots & celery… but i would like to expand my horizons. my new favorite site thanks!

Do you have a lunchbox with an ice pack? That’s a necessity! I suggest packing things like hummus, raw veggies, peanut butter (like you already do!), crackers, fruit and nuts. You can combine these things to make mini-meals and keep your energy up! The sandwich I made today (hummus and veggies) was very portable…I wrapped it in plastic and tossed it in my bag for work! Also, Larabars are wonderful and give you tons of fuel for the afternoon. Try little baggies of trail mix as well…..just dried fruit and raw nuts to nibble on!

Anyways, do you suggest to go on Iron supplements? Are you on them?

Nope, I don’t suggest them unless you have an iron deficiency that has been clarified by a DR. I actually got my blood tested recently and have ample iron, so I don’t have any worries…you totally can get enough iron without stuffing your face with burgers! Beans and dark, leafy greens contain tons of iron, as well as soy (tofu, veggie burgers) and nuts. I just started taking a regular multi-vitamin (for “insurance” as Dr. Weil would say!) and that has some iron in it probably but I wouldn’t take an actual “iron supplement” unless your doctor has told you that you should. You don’t want too much of anything!

I have a couple of questions. I was wondering about multi vitamins. There are soo many different brands out there! Do you take a multivitamin? Do you recommend taking them, or any one in particular?

I recently started taking a multi-vitamin….I take, and like so far, the 365 general women’s multi available from Whole Foods. I have heard some girls say a general one a day multi upsets their stomach, but this never upsets mine. I take it every morning after breakfast. I think its good to take a multi vitamin, even if you “think” you are getting everything you need…..it’s just for “insurance”…to make 100% sure you are getting everything you need. I suggest going to your local health food store and talking to them about which one would be best for your needs. They don’t have to be $$$…mine was only $9.95 for 50 caplets!

What is opinion about flavored yogurts such as stonyfield? They have sugar but are not artificial. Is there a difference b/w eating plain and adding honey versus eating stonyfield?Also, I noticed that you often eat a half of cliff bar, which would be about the same calories as a whole kashi bar. Do you find a half cliff bar more satisfying? Thanks!

Good question. Its really a matter of personal taste and the fact that YOU can regulate the sugar in the yogurt by adding as much or as little honey as you like. Regular yogurt has a ton of sugar in it and if you choose plain yogurt instead you can add a bit of honey (less sugar) and still have tasty yogurt but save dozens of sugar grams. Then, you might even be able to nix the honey all together and appreciate the yogurt for the true taste of the yogurt! Its sort of like “weaning you off” having the sugary kind we all grew up on! About the clif bars….I think its just because that’s what I’ve been eating for years…even before Kashi produced their line of snacks. I like the taste, texture and ingredients in Clif bars and they provide more protein (soybeans!) than kashi bars. Eating half a clif bar is a little less calories than a whole kashi bar, but strangely it satisfies me more and longer! I also like the flavors better!

Hey Jenna, do you use natural body care products (ie wash,sopas, shampoos) from places like WF? just curious as to your take on that type of stuff.

I do use all natural products, but not from Whole Foods. I use a line of skincare called Ole Henriksen and I LOVE it! I use their Aloe Vera Cleansing Wash as well as the Chamomile Sunscreen and Herbal Mask. All their products are 100% all natural, not tested on animals and very gentle and mild. I became addicted to it after having an Ole Henriksen facial at a spa in college! As for shampoo, I use a brand called Pureology. Its vegan and all natural as well. I love it!

I love tofu and other soy products, but I was wondering if you were at all worried about the research stating possible dangers of soy isoflavones. I know nothing has been proven, but I have heard from nutritionists and read in Vegetarian Times (or maybe it was Eating Well..) that people should watch their soy intake until we know for sure if isoflavones are dangerous.

Since you have recently started consuming more soy, are you at all concerned about this?

You bring up an excellent point. Many studies have been done on soy but it seems like they always contradict eachother. One study says it reduces the risk of breast cancer while another says it causes it. No one has come up with a “conclusive” study on the subject, because of this. Yes, to overdo anything is not a good idea, whether its soy or meat….because of this, and the fact that a conclusive study has not been done deeming soy’s benefits or lack there of, I try to limit my intake to once a day. I would say its not a good idea to eat soy food in every meal…but as for right now, until I hear otherwise, I think once a day in moderation is fine. I switched from drinking soy milk to using hempmilk, and that way I can enjoy tofu at night or a tofurky sandwich at lunch. Who knows what doctors will say in the future! Its so wishywashy!!!

Do you have a favorite vegetable?

If I could only narrow it down that much!!! My favorites change by the time of year and what’s in season at the time. In the fall I loooove butternut squash and root veggies-roasted, in soups, in salads..I just love it! In the winter I love brussels sprouts. My favorite way to prepare these is to roast them…they just melt in your mouth! In the spring and summer I love fresh tomatoes drizzled with balsamic vinegar, sugar snap peas, asparagus and eggplant (roasted and stuffed with yummy things). Of course, I always hold carrots, cucumbers and spinach close to my heart for their year-round salad making potential!

You do your grocery shop once a week. How do all your veggies and lettuce stay so fresh? Any storage tips?

It’s hard! I usually pick out six pieces of fruit as well as some that I can munch on all week (like grapes). For veggies…they actually last longer than you would think. I’ve never had my veggies get gross before! I keep my onions out on the counter with my garlic then have my cucumbers, carrots and everything else in the drawer in my fridge. For lettuce, I usually just buy a big bag and by the time I finish it its probably about to wilt! I guess it just encourages you to eat your veggies quickly!!