A twist on trick or treat.

Eeek. Another month, and then some, has come and gone.

Did you have a Happy Halloween? We had an awesome time eating yummy homemade pizza and checking out costumes.

We love homemade pizza. We typically have all items on hand, and it is a great way to clean out the refrigerator. Our favorite crust recipe comes from eatingwell.com. Then we like to make a simple sauce with canned tomato sauce, tomato paste, any leftover veggies (don't tell Josh), and a random blend of seasonings. Typically we use oregano, basil, parsley, and garlic or garlic powder. Lastly, we top the crust and sauce with whatever tickles your fancy. I tend to make Heavy Veggie for me and any other brave souls. Heavy Veggie means I load the pizza with whatever veggies are available. This might be standard things like mushrooms or bell peppers, but I've also been known to add squash, kale, and broccoli. With all these veggies, the pizza can end up quite heavy. Sometimes I roast the veggies with olive oil and herbs while we prep the dough, this gives them a little more flavor. We also make a Man Pizza. This one is topped with whatever meat is available. Most often the guys end up eating it- hence Man Pizza. It isn't as healthy as the veggie, but but by making our own pizza, we at least give ourselves the option to amp up the nutrition.

Now let's talk about the costumes we saw while eating this yummy pizza. I'm not sure why, but it has been a couple years since we've been able to check out Halloween costumes. We've been fortunate to get pictures of our sweet little nephew and niece's costumes, but we have definitely missed out on the trends. The most popular costumes in our neighborhood this year were ninjas, gypsies, and Disney's Frozen characters. What about you? Our vote for best costume went to the bubble wrap boy- he had created a suit of bubble wrap.

Trick or treat. Halloween is all about candy right? Well, we switched things up this year. In addition to candy, we offered temporary tattoos. Thanks to Aldis for offering these super cheap candy-alternatives! Some of my classmates gave me a hard time. Yes I am "that nutritionist", and I'm okay with that. The tattoos could have been a bust, but they weren't. The kids thought they were cool. The tattoos also came in super handy when a little boy walked up and said something like: Trick-or-treat. I have a peanut allergy. Fortunately none of our candy had peanuts in them, but I couldn't be certain about the peanut exposure during processing (at the candy factory) or the severity of the boy's allergy.  I could be certain that the tattoos were safe, and the boy's father was incredibly grateful for the alternative. I'm sold on non-candy alternatives for Halloween. What about you?

Fun Halloween alternative. 

My aunt then told me about the Teal Pumpkin Project. The campaign is designed to raise awareness of food allergies by providing non-food treats. You can participate by having a teal pumpkin- the color of food allergy awareness- and a printable sign from the Food Allergy Research & Education group. I realize this won't help you this year, but it's something to consider in the future. I'll be sure to have my teal pumpkin next year.

I'm going to keep this post short and sweet. No pun intended :) Emily- thanks for the prompt to get a little something out there. But I will tell you, after Halloween night we got to jet-set home for 36 hours to share in my cousin Derek and Hillary's wedding day and visit with family. In my next post I'll do my best to update you on the fun things we've tried in North Carolina.

A day in the life.

In  case you didn't notice, I haven't posted any updates in 4 weeks. I'm so incredibly sorry for my disappearance! I intended to write about once a week, but who knew 17 credit hours and work would be so time-consuming?!

Well I'm back. And I will do my best to make sure we don't spend another month apart.

Since I've been gone so long, I thought I would give you a snapshot of a day in my life and what I'm doing to stay my healthiest during this time of transition.

7 weeks. That is how many weeks of school I have completed. I have begun to count my life in weeks- one reason is that it helps me keep track of time, kind of. If I've spoken with you in the last month, I may have mentioned that I'm not always fully aware of the day of the week or date of the month, but I somehow make it where I need to go with what I need. Steph tells me this is normal for graduate school....I'll take her word for it, hope that I'm on the right track, and remain grateful for my phone's ability to sync all my calendars and random notes. Another reason I think in weeks is that it helps me keep track of all my class syllabi- what readings do I need to do? Do I have assignments, quizzes or tests? And lastly, it is helping me gauge how I feel about where I am. This may not be a good long term strategy, but for right now I can say "Oh it's only been 5 weeks, give yourself some time".

So what do my days look like?

5:00 a.m. hour- This is for getting up to take care of Emma and to either get some quick form of exercise (running, yoga or dog walking) or finish homework/reading for the day.

6:00 a.m. hour- This is for getting myself ready for the day. You know coffee, packing food, etc.

7:00 a.m. hourish- I'm out the door by 6:50 and traveling for the next 1+ hours. I catch the first bus by 7:15. The next 45+ minutes gives me time to study while someone else drives me to campus.  Although this has greatly extended my travel time, I'm able to get some work done. More about the buses in future posts.

8:00 a.m. - 6:00 p.m.- Each day is a little different, but it involves some combination of studying, catching buses to work and back to campus, work and class.

6:00 p.m. - 7:30 p.m.- This is travel time home- walk to the bus, ride the bus, then drive home.

The evening hours involve some food, more studying, and trying to get a little time with Josh and Emma.

My goal is to be in bed by 11:00 p.m., or sooner if I fall asleep sitting at my computer ;).

This makes for a pretty packed schedule, which could make it super easy to skip out on a healthy lifestyle. I feel fortunate that I have spent so much time working with people about how to incorporate healthier choices in to their lives, because now I'm using some of their, and my own, advice. If you lead a hectic life, believe me I empathize. A student income and public transportation has given me great perspective, but I realize there are people who face more time, stress and money constraints then me. This experience will only make me a better researcher and practitioner to help people live healthier lives, no matter their circumstances.

Am I sleeping as much as I would like, or eating exactly how I would like, or exercising as consistently or as much as I would like? No. But I do feel good about what I can and choose to do. Here are some ways I choose to build in healthy choices each day. Hopefully one of these tips will provide inspiration for how you, or someone you know, can continue to build a healthy life in spite of craziness.

• I'm working to stay realistic. Sure I know all the recommendations, but the reality is I have to prioritize and do the best I can. 
• I plan activity in to my day. 
• I have a plan for the number of days I will exercise and what I will do. This plan allows for flexibility so that I can change things around when needed. For example, yesterday my running plan called for 4 miles. I stayed up later than anticipated and was really tired, so I opted to snooze once and cut down to 3 miles. And some days that assignment needs to be completed before I walk out the door, so I slide my exercise to the evening or to a day that I originally planned as rest. Something is better than nothing :)
• I get off and on the bus before my 'stop'. This allows me to walk a little extra each day.
• I started taking a multivitamin. I wasn't ever one for supplements, but since my eating can be sporadic and unpredictable at times, I have opted to take a basic multivitamin as a safety net.
• Hello coffee. I love you. But I limit the caffeine to 2 cups in the morning. The rest of the day it is water or hot herbal tea (non-caffeinated)- oh and of course the occasional happy hour. I'll tell you about Linda's another time. I carry a to-go mug and a water bottle with me at all times. This allows me to refill any time and stay hydrated. 
• I pack meals and snacks for the day. I think I already told you about my snacks- fruit and nuts. They are easy to tote around and provide great brain fuel. I also pack my breakfast and lunch. Breakfast involves fruit and either yogurt and nuts or bread and peanut butter. Lunch is a gamble but usually involves some sort of leftovers.
• One final thing that has made a huge difference, but probably won't be an option for many, is my awesome roomies. Many long days I have come home to a balanced dinner. Let's be honest, some days I would probably just eat peach cobbler and milk if that was what was available, not that I have done that or anything ;) When I don't have help with meals, I cook a lot on the weekend and eat leftovers for the week, or I plan things that take 20 minutes to prep. In that case, I still make extra so that I have lunch or another dinner for the week.

That's all for now. I have so many ideas and topics to share with you! I look forward to getting back in to more of a routine.

Until next time :)

Do you know the Veggie Van?

Last summer I joined my first CSA through Local Farmer Crop Boxes. What's a CSA you ask? CSA stands for Community Supported Agriculture. Basically at the beginning of a season, when a farmer's costs are at his or her highest, you can buy a share of the farmer's crops. In return you receive weekly or biweekly produce and farm products that are in season. The cool thing about these programs is that patrons support their local farmer (business, families, and community) and in return get fresh, local, nutritious foods.

Here are other reasons I loved being part of a CSA:

• My food had a story. I could see who grew my food and he could tell me about the process. 
• The taste was amazing, so amazing that even Josh would dive in to some of the fruit and veggies :) When you eat more local foods, they can continue to grow and ripen in nature instead of the truck or airplane used to transport them to your local store. Only those foods ripe and ready are picked for you to enjoy. Peak taste and peak nutrition can go hand in hand.
• I love a surprise. I enjoyed the challenge and opportunity to try and prepare new foods each week. I often didn't know what I would get until the day before pick up. 
• I ate more variety. I don't know about you, but I have a tendency to buy the same things at the store. This little gift I picked up every two weeks gave me the opportunity to eat a greater variety of foods and thus expand the flavor and nutrition I offered my body. 

Having talked about all the wonderful benefits of a program like this, I would be remiss if I didn't mention that not all of these programs will fit in to a food budget. As much as I loved my CSA, I had a change in food budget and thus could no longer indulge myself. I really missed those Thursday pick-ups at the market.

On a happier note, let's flash forward to the present. Within one week of starting work, I learned about a program that delivers fresh produce to our office. What? I'm at work every day- how convenient would that be? Can I afford this?

After doing a little investigating (because that's what I do), I found out the Veggie Van is so much more. The Veggie Van delivers produce to work places and other central locations, and it also delivers fresh produce to the community. Veggie Van is part of a research study looking at the impact of a mobile food market (meaning the fresh foods come to you) on children's food intake and body weight status defined by BMI. BMI stands for body mass index and this is a calculation of height and weight. It is a very rough estimate of a person's percent body fat. The study is also looking at how and why this mobile market might lead to changes in food intake.

Veggie Van is part of a larger organization called Community Nutrition Partnership. I found out that a colleague of mine, and someone who I feel played a huge role in mentoring me through the graduate school decision and application process, created this program when she was a student at the University. She definitely left a legacy, I can only hope to do the same :)

The mission of the Community Nutrition Partnership is "to grow healthier communities by increasing access to fresh, local, affordable food." They use market-based approaches to increase access to healthy, local food for all people of all incomes and backgrounds. Essentially this means they buy in bulk from the farmers. Buying in bulk allows them to provide foods to the public at a lower cost. For me, the highlight of the program is the sliding scale for the produce. The box delivery program charges a slightly higher price and you can always pay more than what is posted. The 'extra' money from is then used to offset the lower cost charged to the community-based portion of the program. This allows more people to afford healthy, local, yummy foods. I love to think that my commitment and interest in eating healthy is a little help to let others do the same :) The Veggie Van is kind of like the Tom's shoes concept. Buy a pair and donate a pair for the same, slightly higher price.

No doubt about it, eating healthy can cost more than the processed convenient foods that are readily available. But that doesn't mean you can't eat relatively healthy on a lower food budget. (I can come back to tips another time.) My nutrition policy seminar will continue to teach me more about the big-picture politics behind why less healthy foods are cheaper (think financial support from the Farm Bill), but in the mean time I want to share a link to a pretty provocative and interesting question, "Could taxing packaged foods reduce obesity?"

The last thing I would like to bring light to this week is hunger. September is Hunger Action Month. I feel like this ties in nicely to my focus on healthy foods and helping others gain access to those same foods. Oftentimes we associate hunger with developing countries, but it exists in the United States.

Feeding America is the nation's leading domestic hunger-relief charity. Their mission is to feed America's hungry through a nationwide network of member food banks and engage our country in the fight to end hunger. Their statistics show more than 1 in 5 children lives in a household with food insecurity. This means they do not always know where they will get their next meal. The United States Department of Agriculture has defined varying levels of food insecurity with or without hunger, but essentially this means people have a reduced quality, variety and desirability of food intake.

What would it look like to be food insecure? You can take the SNAP Challenge and find out. SNAP stands for Supplemental Nutrition Assistance Program. Think of this like the ice bucket challenge that supported ALS. By accepting the SNAP Challenge, you will commit to eating all of your meals from a limited food budget comparable to that of a SNAP participant- $1.50 per meal. If you're not up for the challenge but would like to read about people who accepted, just google it.

Without good, consistent nutrition children and adults will experience physical and mental health problems.

Instead of a list of tips, I want to challenge you to come up with one small way you can impact hunger in a local organization, community or the nation.

Until next time :)

Here. we. go.

If you noticed my post is (much) later than normal, you might have guessed school started. In that case, you would be correct. Even though this post is later than my original plan for publishing, I have to say this Friday afternoon writing session with a hot peppermint tea is actually quite stimulating. This might be my new way to wind down the week.

Yes part of our swag was a USB bracelet :)

It's real people. I had the first day/first week of my next 5-ish years. I am officially a PhD Candidate. It sounds prestigious right? I'm not sure that's the case; I might be more crazy than anything. But on those days when I'm wondering what I'm doing, I'll tell myself it is prestigious :)

I will be working on a Doctorate of Philosophy (PhD) in Nutrition with a focus on intervention and policy. What does that mean? Well, I want to learn how to effectively plan, carry out, and measure programs (also known as interventions) that will improve people's nutrition, health, and lives. I will also learn how to make the changes that work a more permanent part of our environment (policy).

If you mash it all together, I had about 1 day of orientation to learn about the Graduate School at the University of North Carolina and the Gillings School of Global Public Health. I knew I had my sights set on a good school and program, but I didn't realize it was this good. To say I'm excited about the opportunity to be part of such a prestigious, yet gracious program would be an understatement. I learned the Gillings School of Global Public Health is the #1 public school of public health. Hm. Okay. The Department of Nutrition is also the top-ranked in its field. Not bad. Ignorance was bliss when applying and interviewing. Too late to be awestruck now, I'm already lunching and chit-chatting with people who's papers I have previously read and cited. And to Josh's credit, the basketball team isn't half bad either.

With all these rankings flying around, one might think there could be some ego-concerns. There might be, but I have yet to encounter that. Everyone is so down-to-earth and is genuinely interested in your success and thoughts. I have to confess that it was also pretty cool to have the academic leaders of these respective divisions of the university welcome us then tell us to "stop and smell the roses. Your dissertation will still be there."

I've hit burn out before. It wasn't pretty. So I think hearing this message several times just reinforced my intention to approach this next segment of my life with perspective, focus, and realism. What does that mean? I'm going to make it a point to dedicate myself to my studies and take advantage of the opportunity I have been given, but I'm also going to impose limits so that I can dedicate myself to family, friends, and other aspects of life. I was able to lunch with the Director of the Department of Nutrition and she essentially said- well Courtney, this is really the rest of your life. It will be important to figure out how to fit things in and make it a life. Well said.

Did I mention that the school is also beautiful?

Mostly undergrad (or at least how I perceive it) part of campus

The school of public health- where I take classes.

I mean look at this place.

I will say the honeymoon phase is over. I didn't realize how quickly my body would forget what those 10 - 12 hour work days felt like. The downside is that now I need to study after that. The silver lining is that I'm all over the place in terms of intellectual stimulation and combining work and school. To quote one of my classmates (we technically call them 'cohort' because we started together), after the first day she had a combination of "buyer's remorse and cold feet". My thoughts exactly. Knowing I'm in a such a wonderful position and have quite a rigorous training program in front of me, it's a bit daunting to live up to it all. It's also a little unsettling to dive in to anything but routine or comfort. I think I shall start a count for the number of times that I wondered what I got myself in to/did I make the right choice. Currently we are at 2. One time was a few months ago when it all became very real that we would be moving, etc. The other was last week.

What does it look like to be a graduate student? Well my 'contract' includes 20 hours of work per week for my mentor. I will tell you more about that another time. It also includes 17 credit hours, but I just found out late this afternoon that I got approval to exempt 1 class. Woo hoo! So technically I'm down to 14 credit hours. If graduate school is foreign to you, 9 credit hours is considered full time student status. If you add it all up, this will keep my schedule pretty full.

The beauty of this is that I love the classes. Nerdy perhaps, but I'm happy to embrace it :) My courses include:

• Nutrition biochemistry. This focuses on the processes in our cells that allow our bodies to break down, build up, or make energy from fat, protein, and carbohydrates. You all know those terms- not so hard right?!
• Epidemiology. This is a way to look at large populations of people and to describe the patterns of health behaviors or outcomes. 
• Doctoral seminar. We go to different presentations to engage with other researchers on campus and begin to critically analyze other people's work.
• Nutrition policy seminar. I will learn about many examples of policy's impact on nutrition.
• Research methods for intervention design. I will learn how to design research questions and studies to answer those questions.
• Interdisciplinary health communication. We will explore how communication and messaging can be used to improve people's health decisions.

More to come about all of this. I promise.

While figuring out this new routine I've learned some important things. Some might be applicable only to my position as a graduate student, but some will apply to living a healthy life, which is what I promised you from the start.

Here we go:

• Over prepare. It will turn out to be just enough. 
• Bring a water bottle. Refill whenever you can. 
• When you have time or a see a restroom, use it. See previous point.
• Pack a lunch and healthy snacks. My days are long and the commute can make it that much more unpredictable as to when I actually get home and can eat. Having my lunch and snacks saves money on the budget, prevents random (less healthy) visits to the vending machine, and never leaves me hungry. It also keeps my brain fueled for all those challenging questions and conversations. I like to carry dried fruit and nuts for a quick, sustaining pick-me-up. My favorites right now are raisins and almonds. 
• Start the day with a fully charged lap top and phone. Bring appropriate charging supplies. Plug in when you can.
• Use a back pack so that you can fit everything in one spot and be as kind to your body as possible.

Try setting yourself up with a healthy snack or water bottle, and let me know how it works for you. 

Until next time :)

Meet Emma

Those of you who know me probably know Emma. But for those of you who don't, allow me to introduce you. Emma has been in our life for 7 years and she has also been referred to as: Em, Em&Em, Emma-boo, Emmie, Em-Nem, Emma-girl, nugget, girlfriend, Kujo, Big Haus, and a gentle giant. She pretty much answers to whatever you call her, so say hello to Emma.

This is Emma.

Emma is our not-so-little nugget, but that doesn't stop her from thinking she's a lap dog.

I promise I'm under there. 

She's not a child in the traditional human sense, but she has definitely given me/us great practice for the future. I got Emma when she was a mere 7 weeks old, and here we are 7 years later.

Baby Emma

During this time we have visited the vet for regular check-ups; we have dealt with allergies; we've lost shoes, sunglasses, undergarments, wallets, textbooks, etc. (the Labrador breed likes to eat...); and we've visited the doggie emergency room (because of all those items she liked to discover).

Why am I introducing you to Emma? Because in spite of all the crazy things along the way, she has been a great source of happiness, stress relief, and physical activity. Research supporting the benefits of pets is pretty strong. Pets provide companionship and a reason for exercise. They can also help lower blood pressure, anxiety (unless of course you come home to find the house in disarray...), and symptoms of depression.

I'm here to share, in pictures, how Emma has positively impacted my health.

Emma loves to hit the pavement and go for walks. She really does prefer pavement to grass, probably because she's allergic to it. In fact, she always looks for sidewalks. She is a true city girl.

Morning stroll.

Weather doesn't interfere with us getting some time outside. Rain or shine we get out there, and sometimes we find the 'extreme' weather is more fun.

She loves to run through the snow.

Emma also likes to share her walks with friends. Walking with friends introduces the social context of physical activity. These walks with friends provide a great opportunity to catch up in person or on the phone. It doesn't even feel like work.

Walking with friends.

Even though Emma loves to walk, when she's done, she's done. How do you get a 90-something pound dog up and moving? You don't. You can jump and run around like a crazy person, but she'll just look at you like you're a crazy person. Instead, I try to view this as an opportunity for me to get some bonus activity. And if she's still lying there, then I learn to just relax or phone a friend.

I'm pretty sure she's telling me- "I'm not moving"

Emma also likes to experiment with other forms of activity. Often times she joins me on my yoga mat. This makes it quite difficult to do a bridge pose when she feels the need to lay on me. Again, she thinks she is a lap dog.

Downward dog.

Her latest/newest excursion was a trip to the beach. Emma loved splashing and playing in the waves. She also enjoyed drinking the salt water. Dogs are not meant to drink salt water. Let's just say Emma made quite a scene on the beach, and I was a mortified pet owner.

Emma is always happy to see me, or anyone else who walks through the door. How can you not smile and forget about whatever was stressing you out?

She also reminds me to play. Unfortunately she usually wants to play after I sit down to work, but I figure 5 minutes of play will improve my focus and creativity. In fact, there is research that supports these 'brain breaks'.

No work and all play.

Emma is always up for a good time. She is very social- there have been studies showing that dogs can be date magnets- and thus reminds me to connect with people.

And when it's all said and done, she reminds me that sometimes you need to just take it easy and rest.

I'm not saying you have to get a pet. I'm challenging you to take some of your precious time to think about what constant in your life can prompt you or provide a good excuse to have fun, relax a little and get some activity. Maybe you're a plant person- how about gardening? Maybe you have children- can't they provide these same things? Find your match and dive in.

Did I mention the unconditional love is a nice bonus?

Until next time :)

It's my party (and they're my people)

Two weeks ago I told you I was on a stealth mission. Do you remember? I should forewarn you that the nutrition educator in me likes to continuously reference back to previous information. The more we can expose and reinforce, the more likely you will be to connect, remember, and perhaps even make a new habit. You've had your warning, so let's get back to the point :)

Two weeks ago I wrote about all the wonderful things people did and said before we moved. I also mentioned that I was on a stealth mission. Now that it has been executed, I can let you in on the secret.

Over the past year my friends turned the big 3-0, and they have been doing it big. One friend gave birth to her first child the day before her birthday, one friend got engaged, one friend celebrated her birthday the same day Mizzou played in the SEC championship game (pretty awesome considering this was only our second year to play with the 'big dogs' ), one friend hosted a Roaring 20's soiree to benefit a foundation created in remembrance of children who lost their battle with a rare disease, and there were lots of surprise parties in between.

I'm one of the 'youngest' of my friends, so I had a little extra time to observe and think about how I would ring in the new decade. The logistics of moving to a new place around my birthday told me that I wouldn't be having any crazy bash. So what could I do to still make it special?

Back in March I put together a book to commemorate my husband's birthday. Thirty of his closest family and friends (1 for each year) contributed a variety of stories, pictures and messages. It was so touching to read each message and see the time and effort everyone put in to it.  At that moment I knew exactly how I would celebrate my birthday. I would send messages to some of my most important and influential people.

After searching long and hard, I came across a small business owner who would humor me and my lack of really knowing what or how I would orchestrate this. I finally came across a quote that I felt captured the essence of what I wanted to do, and she kept it nice and simple. That's me- nice and simple. Well maybe not always, but I sure strive for it.

"Feeling gratitude and not expressing it is like wrapping a present and not giving it" ~William Arthur Ward

Now that I had the cute stationery, I had to figure out what to write. I was a bit more nervous about this part. How could I put these thoughts in to words and put them on paper? How could I say something meaningful in such a tiny amount of space? What if I start going on tangents and the note doesn't make sense?

Once I committed to it, the notes actually provided quite a lot of time to reflect on the impact people have had on my life. This made me feel at peace and simply happy. I feel like a lot of times happy is paired with excitement and energy. But this was a different happy. Like a zen happy. I even peacefully smile as I recall and share these events with you. Have you ever felt that way? If not, try to find or do something that makes you relaxingly happy. You won't regret it.

As I committed to putting words on paper, common themes began to surface. My people are graceful. They are inspirational. They are role models. They are nurturing. They embody strength. They are compassionate. They are faithful. They are supportive. They have open arms. They love.

Call it selfish, but writing these thoughts and feelings on paper is perhaps one of the best gifts I've ever given myself. The demands of daily life, and those sometimes unpredictable stressors, can make it easy to kick in to autopilot and cut off from those around us. This gift to myself was a way to reconnect with my people. I wanted to let them know that they don't go un-noticed.

The anticipation of dropping them in the mail was like Christmas morning. No one knew this was coming. Knowing I was delivering an unexpected thank you was gift enough. Then the gift kept on giving.

I began to hear from people- by text, by phone, by e-mail, and even by Instagram and Facebook. I didn't really want to hear anything back. You know it can be awkward to put yourself out there. I just wanted them to know, and I wanted life to go on. But I'm so glad some of them responded. My heart warmed and my eyes watered. Now that I think about it, who wouldn't love to hear that someone thinks the world of them? People felt as special as they really are, even if it was only for a brief moment in time.

Thirty isn't so bad, especially when you have such great people surrounding you :)

Now I promised to offer some healthy tips each time, so here is how I'll tie everything in. Oftentimes people want to celebrate with food. I found my gift for the heart and mind to be more rewarding than any of my favorite sweets, but that's not to say you can't have them. There are a couple ways to approach this; it may just take a little creativity and a little confidence to do something different.

• Sometimes it's okay to have your cake and eat it too, maybe just have a smaller piece. 
• Sometimes it's fun to think outside of the box or strive to make something a bit more nutritious. We tried some black bean brownies and energy bites for a work celebration.  These were 'taste' size treats, instead of 'jumbo' size, that allowed gluten-free people in the office to partake. 
• Or maybe, just maybe you can come up with some other treat. Would you like to go for a walk with someone special? Maybe you want to meet up for good old-fashioned fun like tag, flag football, or other childhood favorites? 
• Or maybe you could do something good for the soul.

Whatever it is, do something that makes you feel good. Isn't that what celebrating is all about?

Until next time :)

Roomies!

Meet our roomies. They are a huge reason our move across the country was so smooth.

Carolyn, Lauren, Lindsey, and Michael

After living with them for 4 weeks (yes it took me this long to get them all together for a photo!), I've decided that they are one of the most loving families I have ever met or interacted with. Now I have to be honest, I already knew they were great. They are family. But their warmth, grace, and love for each other (as well as those around them) is simply beautiful. Their hearts are big. Their faith is strong.

Let's go back to last summer for a second. One year ago I started to seriously entertain the idea of going back to school. After perusing my google search results, the University of North Carolina stood out as a top prospect. I thought, well if having family in the area doesn't make this meant to be, I don't know what would.

Now fast forward a couple months to when I was invited to interview. This family did not hesitate to open up their home to me for a quick trip. On top of that, they picked me up after my late flight in, and they rearranged their plans so that I could have a car to get around town. In the less than 24 hours that I actually had with them, we shared a walk and 2 meals. I just knew this would be the best move for Josh and me. We would have people in a new place. And I can't think of any better people to have.

During my visit they casually mentioned that we would be welcome to stay with them. They had a spare bedroom that could house us. I thought oh how nice, but I'll be nearly 30 if/when we move here. We are too 'old' to be shacking up with family. Plus we have a dog that is the size of another human.

Well, after I officially received notification of my acceptance, Michael and Carolyn again mentioned the idea that we could plop down with them. Again, I thought how nice, but we should really have our own space. We don't need to be cramping their style.

Weeks and months passed, and Josh still wasn't able to secure a teaching position. I knew what my student stipend would be, and it definitely wouldn't be enough to have housing AND eat. So, the moment came when we had to make a decision. I still worried about cramping anyone else's style and sharing a kitchen, but Josh played it fiscally smart and said- "We need to see if they were serious".

Thank goodness for technology, because FaceTime allowed us to have an actual face-to-face conversation. So much better than text, e-mail, snail mail, or standard phone call. We were a little nervous to be like "Hey were you serious when you said we could live with you? Because we're going to take you up on it." But they were so laid back about the whole thing that it put our nerves at ease.

They essentially said they wanted to pay it forward. What beautiful words. I total you they had big hearts and are full of grace. When we got off the phone, Josh and I committed to one day paying it forward like they have for us.

At that moment, our move just got a lot less stressful. We had a landing pad. We didn't have to worry about finding a place in the wrong side of town or even finding a time to come down and find a place.

We have such an awesome set-up here- a fenced yard, a dishwasher, a Keurig, it's way bigger than our last apartment, and our landlords aren't crazy. More importantly, we have people. True Josh and I have each other, but we also have people who have taken us in as their own. They include us in the family meals (don't worry we share responsibilities), ask how our day was, invite us to "redneck" with their fun neighbors, and we get to find out what cool high school and college kids are up to these days.

Redneck = sitting in your driveway and having adult beverages with good conversations.
I don't really consider this to be redneck,  but maybe that's just me. 

Lindsey is a little fish.

Lauren goes to school with Pirate Pee Dee. The name is actually quite complicated. You should google it.

Doing fun local things- Durham Bulls game.

Emma even has some fun roomies! She is learning important life skills- like not eating off other's plates.

We like to go for walks together, even if it is raining.

And when walks aren't enough, they can frolic in the front yard.

Josh and I had a special bond with this family before we moved in. Mine extends a little longer than Josh's because they were my family first. On top of being family, I had the honor of rocking teased hair and a hoop dress for Michael and Carolyn's wedding. I was the flower girl. I actually came across my head piece while packing for the move. My mom couldn't part with it. I loved that hoop-skirted dress, so much so that I cried when my cousin Brett stepped on it and ripped it.

Michael & Carolyn's wedding day. Yes this was the 90's. 

Flash forward 21 years and you will see Michael officiated our wedding ceremony. Having family oversee our union kept things feeling so personal and so right. He affectionately deemed us Joshney. It was an accident, but ironically that was the time in pop-culture when it was cool to combine the names of people who were dating or married.

One of my favorite images from this day. Michael's expression makes the picture. 

So as you can see, this family holds a special place in our heart. They always will. Josh jokes we will live with them for the duration of my program, but rest-assured Michael/Carolyn/Lindsey, that won't be the case :)

Moving across the country has the potential to be scary and lonely. But I have yet to feel either of those things. We have felt at home since day one. I can't wait to see what the next few years have in store.

Tip for this week:

• Plan your meals. This is Josh's favorite time of the week, not. We have ended up sharing dinner cooking responsibilities. It has been awesome to come home to dinner some nights and share the love and appreciation on others. Planning ensures that we don't duplicate meals or buy too much food. I use a weekly planner so that I can visualize what we need. This then helps me create grocery list that gets me in and out of the store faster and on budget. I also plan in pencil because things change. Maybe the menu says enchilada casserole on Tuesday, but we just aren't feeling Mexican flavor that night. The good news is we have other items available to create a balanced meal that better suits our time or taste. 

Until next time :)

We Moved!

Depending on what time of day you read this, you may want to settle in with a cup of coffee, your favorite hot tea, water or perhaps even an adult beverage. I anticipate this to be a lengthy post :)


After months and months of talking about this, we finally moved!

You might be wondering who the 'we' is. We = my husband Josh and our dog Emma. However, if you talk to Josh, Emma is 'mine' whenever she acts up. We'll talk more about her another time. I digress....... 

We're experienced movers- a total of 4 times in 5 years- but this last move was no joke. 
850 miles to be exact. 

Why such a drastic move you ask? I have been accepted to begin doctoral studies in Nutrition. I promise to get more in to this in the future, but for now, let's get up to speed with how we landed in our new, well actually temporary, home.

Where did we come from? St. Louis, MO

Home of:

• The St. Louis Arch (Gateway to the West)
• St. Louis Cardinals baseball team (most of our family and friends are mildly obsessed)
• Rams football (so proud of what this team stands for and I personally look forward to the upcoming season, win or lose)
• Blues hockey (really fun atmosphere)
• Excellent restaurant scene
• Extremely healthy(not), signature foods like toasted ravioli, Ted Drewe's custard, Gooey Butter cake and pork steaks to name a few
• Amazing park/museum/zoo district (have you heard of Forest Park?)
• Great universities
• But most importantly, a majority of our family and friends

Saying goodbye to everything we knew and called home.

Where did we go? Raleigh-Durham, NC (a.k.a the Triangle)

Home of:
I'll have to get back to you on this one. I could do a google search but would rather give you an insider's perspective.

Here is the 'we' I told you about above. Josh, Emma, and I say hello to our new home state.

I imagine that moving halfway across the country is a lot of work and has the potential to be extremely stressful. Well Josh and I didn't really find that to be the case. We only began to actively plan about 2 months before the big day and remained surprisingly calm and cool during the whole process.  There were some unknowns in the process, so we just waited until we had the most information we could before making decisions. It worked for us.

After some spreadsheet-like comparisons (this was all me) of how to get our stuff moved from point A to point B, we opted for a portable storage device. Note to anyone looking to make a big move- websites for these types of companies ask for information but then require that you call to get your quote. If you don't call them, they call you. Again. And again. And again. I had one company e-mail and call me several times per week for more than a month. And just last week I got an e-mail saying, "Your date has passed, do you still need us?" I digress...

We ultimately settled on Pack Rat- the customer service was, and has still been, amazing and our sales associate made the same move we did. The Pack Rat concept is amazing- they drop off the storage unit, you fill it, they pick it up, they drive it across the country, and then store it until you need it.

Post drop-off from the Duck Dynasty-bearded guy. He was awesome.

I initially worried that our drop off day coincided with street cleaning day; parking maids heavily ticket this day each month, but with our permit we were free and clear for whatever :) Street cleaning day was actually the way to go, because this meant we didn't have to worry about staking out space for the huge truck.

Josh and his dad took the lead with stuffing everything in on Tuesday and Wednesday. You can check out their handy work below. By Thursday, the device was picked up and off our hands. I continue to receive wonderful updates- phone and e-mail- from our coordinator about where our stuff is. It currently resides in a warehouse in Raleigh and we can access it any time we need to. Having said that, Josh doesn't know where the keys to the lock are....If that is the most 'devastating' thing that happened with our move, we'll take it.

Everything fit!

The weeks leading up to the move were filled with family and friends.

Cardinal game with my co-workers. 

Family wedding.

Goodbye party with friends (and family).

Moving away sure has a way of making you realize what you're leaving behind. Through observation and personal experience, I find it interesting how people seem more willing to share how they feel when they know something, or someone, is going away. This has inspired me to change my approach to people. I am on a stealth mission right now, but I'll share with you once it's complete :) The bottom line is this- we have wonderful family and friends. We can only hope to find a few gems in NC to add to our collection.

Let's finish up this story by talking about the actual move. My parents and half of my in-laws came along for the ride. They were the absolute BEST company and moving crew.

We loaded our two cars and the in-laws allowed us to take over their truck as well. All the stuff, people and dog fit comfortably.

The moving crew (minus Sheri) at our first rest stop.

Sheri & Ed

The drive was split over two days. This allowed us to take plenty of time to stop, stretch, gas up, eat and relax. We really lucked out with weather, traffic and safety. We only came to a halt once, and it was less than 5 miles from our destination. We thought it was a drug bust, but it was probably something less exciting. We just chose to make it something that sounded worth the time we were parked on the interstate.

The scenery was beautiful. We passed through fields of the Midwest, rolling hills of Tennessee, Smoky Mountains (they were smoky that morning), and tree-lined highways and streets of our new home. I drove the entire time, so I didn't snap any photos. If my parents share theirs, I'll share with you.

We arrived to our final destination and our family/roomies/hosts greeted us with open arms. I'll tell you more about our roomies another time, but I will tell you they are a huge part of why the move was so easy!

General tips for those moving long distances:

• Have a great support team. This made it super manageable. 
• Think about forwarding your mail before you leave. See below. 
• Let your bank and credit card companies know that you're moving (i.e. change your address). They may or may not cut off your activity due to what they think is fraudulent activity. They might then proceed to send replacement cards to the address they have on file, which then won't make it to you because your mail has not yet been forwarded. Not that I would know this from experience or anything :)

Now comes the time for healthy tips.

Traveling has the potential to wreak havoc on your eating and physical activity. Think about it- you're sitting for hours on end, potentially bored, and then when you get gas those irresistible snacks and drinks scream at you. I know Josh and I struggled as we tried to avoid buying food we knew we would have to get rid of before moving. But the good news is, travel doesn't have to throw you off your healthy routine.

My in-laws had just returned from a west coast road trip, so they had tons of experience for keeping travel healthier and more affordable.

Here is a list of ideas for your next road trip:

• Take time to stop. At rest areas. This is a great option to allow you to get up, move around, and stretch. Being physically active can be just as stimulating for your brain as that caffeine. It can also give you dedicated time to eat, instead of snacking while driving. This allows you to either focus on driving or focus on eating. Much safer right? :)

Getting a short walk before lunch.

• Pack a picnic. We brought all our meals for the actual driving portion of the trip. This allowed us to limit the amount of time and money spent at restaurants. We were also able to stand while we ate- a nice change from sitting- and we were able to have plenty of healthy foods available. Ed & Sheri brought stuff to make lettuce wraps- brilliant! This involved wrapping a cheese stick and deli meat in lettuce. My parents supplemented the protein with cold fried chicken from Hodak's. So maybe not the healthiest, but you gotta have options right? We also packed tons of fruit, veggies, yogurt, and water. Don't worry, we had some sweet snack foods in there too (trail mix that had chocolate), but they were a way to end the meal (not be the meal)

Picnic time on day 1.

Emma hoped they drop some chicken. No such luck- only water for her.

• Be sure to have plenty of ice in your cooler. Food safety is super important, especially when you're traveling in hot summer months. Be sure to pack that cooler full of ice to keep your foods in a safe temperature zone. Check out this fun, practical site for general food safety tips. 

• Pack or wear comfortable clothing and appropriate shoes. I always pack work out clothes so that I'm ready for whatever is available, whenever it is available. Think about giving yourself that same option.

• Commit to some sort of physical activity. Something is better than nothing. We took turns strolling with the dog at rest stops and then I walked her once we settled at the hotel. Josh and I also took advantage of the hotel basketball hoop and gym. It was super tiny, and we didn't have a lot of extra time in the morning, but again something is better than nothing :)

That's it for this week- thanks for reading!

Stay tuned :)

Allow me to tell you how I got here

Hello there. 

Welcome to my new blog- simply nutritious living. I came up with the concept for this blog, about a year ago, while taking a class on social media. Good things come to those who wait, right? 

I like to read headlines to keep up with what the world talks about in terms of nutrition and healthy living. I like to know what my patients, colleagues, and family and friends might be talking or asking about. Based on these ever changing headlines, it seems that guidelines have become ever more complex, prescriptive, restrictive, and contradictory. It can be overwhelming and confusing to filter through all the information available through TV, Internet, family, and friends. 

At the time I envisioned this blog, I worked as a research dietitian with a prestigious nutrition research group focused on obesity and metabolism. I thought, how nice would it be to blog about the headlines in a people-friendly way that brings in science and allows people to walk away with a practical take-home point? 

Four months after my original idea, I finally came up with a name. Let's be honest, you can't blog without a cool or catchy name. It came to me while sitting in a training session on weight management. How appropriate right? This name stuck with me because being healthy is about living; living to fuel your body with the nourishment it needs. While my emphasis is on food fuel, other fuel may come from physical activity, spirituality, and/or community. I recognize healthy living can be complex, but I think it is quite possible to approach it in a more simple manner. Hence the name- simply nutritious living.

Well, time is a very valuable thing, because 9 months later I'm finally taking this concept live, albeit with a twist. Hmmm....now that I type this, 9 months makes it seem like something worthy of a birth. I can't say that anything so profound will come of this, but a lot has gone on in my life and there is a lot to come.  The name also symbolizes my quest to lead a simply nutritious life during this time of transition. 

While I look forward to sharing insights on headlines here and there, my emphasis will now be on sharing experiences as I move across the country, go back to school, and enter a new decade in life. Having said that, I will be sure to throw in some simple health and nutrition tips, because let's be honest that was the original purpose of the blog :)

Don't worry, more details will come about all of this. I had to begin by letting you know how I got here- my first post.