Vegetable Lo Mein with Tofu (can be made gluten free)

Ingredients: 

12 ounces Chinese noodles or linguine

2 teaspoons toasted sesame oil

2 tablespoons neutral vegetable oil

8 ounces extra-firm tofu, drained and cut into 1/2  or 1/4 inch dices

4 scallions, chopped

2 1/2 cups shredded napa cabbage

1 small carrot, shredded

1 1/2 cups snow peas, strings removed

1 garlic clove, minced

2 teaspoons grated fresh ginger

3 tablespoons low-sodium tamari

Instructions:

1.) Cook noodles according to package directions. Drain and place in a large bowl then add sesame oil and toss to coat evenly. Set aside

2.) Heat 1 tablespoon vegetable oil in a large skillet. Add tofu and stir-fry until golden brown all over, takes about 5 minutes. Remove from skillet and set aside.

3.) Reheat the skillet over a medium-high heat with the remaining 1 tablespoon vegetable oil. Add scallions, cabbage, and stir-fry for 1 minute to soften slightly. Add carrot, snow peas, garlic, and ginger and stir-fry for 1 minute. Add 1 tablespoon of the tamari and stir-fry until the vegetables are tender, takes about 3 minutes. Add the noodles, tofu, and remaining 2 tablespoons of tamari, tossing to combine.

4.) Serve Hot.

Nutrients: 

I found this recipe in a cookbook which did not list the nutrient contents however the cookbook is called Vegan Planet if you are interested in other recipes it may contain.

Final Product:

Side Note: 

Serves 4

Running Intervals

Today I went for a run but decided to switch it up from the usual and I found this to be more interesting. I ran this on a high school track so 4 laps = 1 mile. Furthermore, I burned 459 calories while doing this workout; of course every individuals results will be different depending on their age, health, and intensity but its still what I consider to be a good cardio workout.

1.) run a full mile (4 laps)

2.) walk a lap

3.) run 3 laps

4.) walk a lap backwards

5.) run 2 laps

6.) walk backwards 1 lap

7.) run 1 lap

8.) walk 1/2 lap

Side Note:

• Don't forget to warm up and cool down properly 
• The warm-up should consist of activities which incorporate the muscles that are about to be primarily used (lower body in this case) while slowly increasing your heart rate.
• Cool down should in focus majorly on stretching out your muscles to prevent soreness and cramps
• Lastly every time I ran I pushed my hardest halfway through the last lap.

RUN FOREST RUN!!!

Cinnamon Peach Yogurt

Ingredients:

1 cup Nonfat yogurt

1 peach

Cinnamon

Instructions:

1.) Cut the peach into chunks (you're choice on how big or small)

2.) Put your nonfat yogurt in a bowl 

3.) Add peach chunks to the yogurt and lightly sprinkle cinnamon 

Nutrients: 

Calories: 165 (my yogurt was 100, medium peach 59, 1 teaspoon cinnamon 6)

Sodium: 150mg

Final Product: 

Side notes:

It might also taste good with a few almonds added in

Santa Fe Egg Scramble & Grapefruit

Ingredients: 

3 egg whites

2 tablespoons canned green chilies, dried

1 small whole wheat tortilla, heated

1/2 grapefruit

Instructions: 

1.) In a pan over medium-high heat, scramble eggs and chilies together. 

2.) Heat tortilla in the microwave for 30 seconds

3.) Once cooked, place egg mixture on tortilla and fold

4.) Eat with grapefruit on the side

Nutrients: 

Calories: 210

Sodium: 492 mg

Final Product:

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Thigh Burner by Jessica Bryge

My Story

Let me first start off by stating by posting this I am not trying to classify my own personal story for getting healthy as inspirational. This is more of a way for my viewers to get to know me more and to understand why I have chosen to pursue a career as a dietitian with a minor in personal training.

During my sophomore year of high school I often found it difficult to find true happiness with not only my weight but also my entire body shape. In hopes of losing weight I decided to become a vegetarian; however, the weight did not just magically start fading away as I had hoped. This is due to two major causes. One of which being I was not being cautious of the nutrients I did and didn't consume leaving my body malnourished in some areas and in excess nutrients in others. I also credit my lack of weight loss due to the fact that I was not incorporating a healthy exercise plan.

After not seeing the scale drop to my goal weight I took matters into my own hands and began skipping meals regularly. This however failed as well but I continued with it throughout almost all of high school.

Once I started college I decided I was going to hit the gym every single day to reach my desired weight and along with that I was going to eat healthy. I certainly did workout every day but the eating healthy wasn't so much accurate. I tracked my calories and I specifically remember only eating 973 calories a day; which is below the nourishment equivalence. However I was losing weight so I was happy...momentarily.

Eventually my weight loss plateaued making me very frustrated and once again I took matters into my own hands and became bulimic. I suffered with this eating disorder for a little over a year before I was finally able to put a stop to it completely, by the grace of God.

I believe although those eating disorders were not part of God's initial plan for me He has led me into the dietetic field for a reason. This reason being to help others with their weight struggles. For this reason I plan to focus my career on helping individuals to either lose or maintain their weight by eating right and working out in a healthy manner.

Before:

After: 

Zucchini Spaghetti

Ingredients:

1.) 2 large zucchini's for each person you're serving (it might seem like a lot at first however it will cook down

2.) 1 tablespoon of extra virgin olive oil

3.) 1/2 tablespoon of chopped basil

4.) 1 tablespoon of Parsley

5.) 1/2 teaspoon of lemon peel or approximately 8 drops of lemon juice

6.) a few cherry tomatoes if desired

Instructions:

1.) Clean off the zucchini and cut off the ends and then grate

2.) In a skillet add 1 tablespoon of extra virgin olive oil and heat on medium-high temperature.

3.) Once heated add your zucchini noodles

4.) After only about 2 minutes your noodles will be cooked and then add your lemon peel/juice, basil, and parsley.

5.) If you chose to make for more than one serving then cook noodles in separate batches to allow them to cook evenly.

6.) Once cooked add any sauce of your choice (I recommend light fat alfredo and only about 2 tablespoons worth)

Nutrients:

Calories: 230 (not including the sauce of your choice)

Sodium: 11 mg

Side Notes: 

I did not include the cherry tomatoes or any type of sauce into the calorie and sodium content. Also these noodles will cook quickly on high, I'm talking like 5 minutes so not only is this meal healthy but its also easy and quick to make.

My Finished Product: (served 4)

Best ways to cook almost any vegetable

Quick and Easy Banana Pancakes

Ingredients:

1 medium size banana

2-3 egg whites

1-2 tbsp skim milk

Honey

Instructions:

1.) mix egg whites and milk into a bowl and whip thoroughly together

2.) in a separate bowl mash the banana

3.) mix banana with the eggs and whip thoroughly together

4.) Heat skillet on medium-high and apply cooking oil to avoid sticking

5.) Once heated pour mixture onto skillet (should make about 4-5 pancakes)

while it is cooking flatten the pancake to insure the insides are completely cooked

Once done cooking top with honey

ENJOY!

Nutrients:

Calories: 222

Sodium: 325 mg

Side notes:

If you decide to add the yolks of eggs no milk is necessary however keep in mind that 2 egg yolks have over your daily value of cholesterol. The yolk also contains a large portion of the calories where as the whites contain the majority of the protein.

Recipes

• Banana Pancakes Quick and Easy
  
• Zucchini Spaghetti 

About Me

About Me:

Hello my name is Dallas Parson and this is my personal section dedicated to allowing the viewers get to know me personally so let’s jump right in!

Choosing my career:

My change for a healthy lifestyle did not begin like some from a young age. I am not the most coordinated individual so being physically active in sports was never really my idea of fun until my senior year. I joined the North Posey Marching Band Color Guard in 2010 and loved every moment of it. The practices were long and usually difficult but when the band received the honor of going to and winning 8th place in Indiana District D Marching Band all of the hard work seemed to have paid off. I realized during this time period that even though I had been a vegetarian since 2007 that I needed to do more than eat healthy; I had to start living a healthy lifestyle as well. 

Once enrolled in college I began working out and eating clean on a regular bases and it was then that I realized what God wanted me to do with my life. I made the decision to begin my journey of becoming a dietitian and focusing my life on helping others achieve their full potential when trying to lose/maintain weight from eating healthy and working out.

Focused on the Present:

 I am currently a junior at the University of Southern Indiana with a major in Dietetics and minor in personal training. Along with this minor I intend to become certified as a personal trainer by the ACSM (American College of Sports and Medicine). Furthermore, I have been working at Deaconess Hospital as a Dietary Service employee since October 2012. 

Purpose of Blog: 

Throughout this blog I will give helpful tips on exercise, eating healthy, inspirational stories, as well as recipes for carnivores, vegetarians, and vegans.