<![CDATA[Just Eat It, RD - Home]]>Wed, 11 Jan 2017 09:01:21 -0800Weebly<![CDATA[Testimonial - Jen]]>Sat, 07 Jan 2017 04:21:07 GMThttp://www.justeatit-rd.com/home/testimonial-jenJen is a wonderful mom who cares about her kids more than anything. They liked to see Clyde when we skyped and say hello. But Jen did not have a great relationship with food, causing anxiety and guilt, which turned into binge eating. But the binge eating has mostly disappeared when we turned food into a friend instead of a foe. Read more in her words:
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​Please summarize your coaching experience:
This has been truly an amazing experience for me. I’ve lived my life under the control of food. My life completely revolved around ‘what am I going to eat next?’ Because of this, I’ve been a yo-yo dieter my entire life, with no real success. I’ve historically had a horrible relationship with food, which led to binge eating and major weight fluctuations. Until now.
Bonnie has taught me to love myself, not the food. Trying to make smarter food choices, I researched as much as possible on exactly what to eat, but I never got it completely right. Bonnie not only taught me how to make the right food choices for me, but why those choices were the best for me. Her information is based on fact and science, and doesn’t follow the fad diet of the week. Her nutritional plan was tailored just for me, and I truly felt like she cared about my well being. For the first time in my life, I feel like I have complete control over food, and I can finally make the right food choices. I’m at the gym every day, and I’m dedicated to changing my lifestyle. Just Eat It coaching was the missing puzzle piece that I needed in order to make this venture a success!
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What do you like most about Just Eat It coaching?
What I liked most about Just Eat It coaching was the attention to my personal history and nutritional goals. I felt like the nutritional plan was specifically tailored to my needs, and wasn’t just a blanket diet plan for the masses.
What did you learn from this experience?
I learned to choose the right foods for my needs, to give myself permission to enjoy some foods without making them the ‘enemy’, and most importantly, which foods were smart choices and why.
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How has your relationship with food evolved?
Food is my friend now, not my enemy. I quit giving food power over me, and my binging has slowed almost to a halt. Yay!
Is there anything else you would like to add?
Thank you Bonnie, you’ve been amazing. ☺​
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]]><![CDATA[Protein Oatmeal Bars]]>Sat, 07 Jan 2017 01:31:05 GMThttp://www.justeatit-rd.com/home/protein-oatmeal-barsThese bars are perfect for breakfast or on the go snacking. I've been eating mine as an afternoon snack! Customize mix-ins to whatever sounds good to you!
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Protein Oatmeal Bars (Serves 8)

Ingredients: 
  • 2 cups rolled oats
  • 2 scoops protein powder (add sugar if using unflavored)
  • 2 tsp cinnamon
  • 1/4 tsp salt
  • 1/4 cup egg whites or 1 egg
  • 1/3 cup milk + more as needed to moisten
  • 2 tsp baking soda
  • 1 cup unsweetened applesauce
  • 1 tsp vanilla extract
  • 1/2+ cup mix ins (I used dried cherries, but you could use chocolate chips, peanut butter chips, peanuts, etc)
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Directions: 
  1. Preheat oven to 375
  2. Mix all ingredients in bowl until combined
  3. Spray 8x8 baking dish with nonstick spray, add mixture to dish
  4. Bake for 20-25 minutes.until the top begins to turn a golden color
  5. Store bars in the fridge if keeping for more than 3 days
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Note that I made 1.5 times this recipe so I used a 9x13 pan in the pictures.

Nutrition Information (8 servings):
Calories: 125
Protein: 10g
Carbs: 18g
Fat: 2g
*Calculated with egg whites, 2% milk and no mix-ins
]]><![CDATA[Testimonial: Jessica]]>Mon, 02 Jan 2017 00:59:48 GMThttp://www.justeatit-rd.com/home/testimonial-jessicaThis is the start of a new series of testimonials from my clients. Jessica is a busy student who wanted to lose those last 10-20 lbs, and we saw a great deal of success using my group coaching. I'll let her words tell the story:
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Please summarize your coaching experience: I had a great experience with Bonnie and coaching. It was really what I needed to get myself back on track after months of not eating correctly. She helped me figure out calories and macros and was always there to answer questions.
What do you like most about Just Eat It coaching? I really enjoyed the accountability aspect. It was great checking in every week to discuss how I was doing and see if I had any questions. It was also really nice that on those days where I had eaten a recipe that wasn’t so healthy, that Bonnie provided feedback on how to make it a bit healthier without losing the taste that I love.
What did you learn from this experience? I learned that it is okay to mess up sometimes. In the past I would get very bummed out after eating something I shouldn’t or going over my calories. Bonnie taught me that it wasn’t the end of the world and I could always make it up or that it was just one day. ​
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How has what we have achieved changed other areas of your life? I feel more confident. Knowing that I can still enjoy food and yet do amazing things with my body has made me more confident in my day to day life.
How has your relationship with food evolved? I think I have a better relationship with food than I did 12 weeks ago. I am less inclined to eat when bored these days. I also feel much friendlier to food now. I know that going over or under on any particular day isn’t going to ruin the rest of my progress which has allowed for a healthier relationship with food.
Is there anything else you would like to add? I would absolutely recommend the group coaching for anyone who is considering it. It was nice to see that I wasn’t the only one struggling with certain things. It was also nice to see how others tackled a certain problem or had something come up and how they fixed it. It made it possible for me to implement the same solution if the issue arose for me as well. Overall, this was a really great experience for me.
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Coaching Packages
]]><![CDATA[Butternut Squash Soup]]>Wed, 05 Oct 2016 03:50:04 GMThttp://www.justeatit-rd.com/home/butternut-squash-soup
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As my roommate Amy is fond of saying FALL=SOUP. End of story. And squash also is fall. So what better fall soup than butternut squash? Enjoy with a sandwich or salad to make a meal, or crackers/bread for a snack! 

A note about special equipment: I used an immersion blender for this recipe. You can use a regular blender, but note that the soup will need to be cooled slightly first do you do not melt your blender. If you enjoy making soups, I recommend checking out an immersion blender, they are super fun and cool to use! I included a video of it below.
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Ingredients:
  • 1 butternut squash
  • 1 onion
  • 5 cups chicken broth (mine is homemade but store bought is good too!)
  • 1 cup cottage cheese
  • Spices: This can vary but I used salt, pepper, paprika, garlic powder, and cumin. Season to taste.
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Directions:
  1. Dice and saute onion
  2. While the onion is sautéing, cube butternut squash. You may peel first if desired, but if your blender is good enough the peel will just disappear into the soup. 
  3. Boil butternut squash in chicken broth until tender. About 20 minutes. 
  4. Add onion and cottage cheese to your butternut squash and chicken broth. 
  5. Blend. If using a conventional blender cool soup first so you don't melt your blender!
  6. Makes 10 ~1 cup servings. I topped mine with basil and toasted pine nuts!
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Nutrition Information (10 servings):
Calories: 96
Protein: 5g
Carbs: 18g
Fat: 1g
*Calculated with 3 lb butternut squash and 4% fat cottage cheese
]]><![CDATA[Pumpkin Spice Pancakes or Waffles]]>Wed, 07 Sep 2016 14:39:37 GMThttp://www.justeatit-rd.com/home/pumpkin-spice-pancakes-or-waffles
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Fall is here, and that means pumpkin season is here! All those pumpkin flavored bakes goods are so tempting, why not help quench that thirst with a food that will help you reach your goals?
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Ingredients
  • ​1/2 cup or 120 g of pumpkin puree
  • ​1 scoop protein powder
  • ​1/4 cup egg whites
  • 1 Tbsp flour - use a GF substitute if desired
  • 1/2 Tbsp pumpkin spice (cinnamon, nutmeg, ginger, clove)
  • 1/4 tsp salt
  • ​1/2 tap baking powder
  • Milk if needed for consistancy
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Directions
  1. Preheat skillet or waffle iron
  2. Put all ingredients in a blender and blend until smooth
  3. Make pancakes or waffles. Eat.
Makes about ~4 four inch pancakes or 2 Belgian waffles!
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*the second waffle isn't in the picture because I ate it. Oops!
Nutrition Info:

Calories: 210
Protein: 30g
Carbs: 19g
​Fat: 0g
]]><![CDATA[Chicken Pot Pie for 1]]>Tue, 06 Sep 2016 05:29:59 GMThttp://www.justeatit-rd.com/home/chicken-pot-pie-for-1
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In my opinion, chicken pot pie is one of the best feel good dinners there is. The problem is that it doesn't save very well, since the crust gets soggy. Also I'll eat the whole thing. Solution: personal chicken pot pies! Prep is fast and simple, and since its a little pot pie it doesn't take too long to cook!

If you want to cook for more than 1 person, you can use a larger dish and cook it for a bit longer. I haven't tried it, but I would add about 5 minutes to the cooking time for each additional serving. Everything in the pie is cooked, its just waiting for it to heat and the crust to brown.
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Ingredients: 
  • 110g or 4 oz mixed frozen veggies (carrots, peas, green beans mix)
  • 110g or 4 oz cooked chicken breast
  • 100g condensed cream of chicken soup (~1/3 of the can)
  • Mushrooms and onions (optional, to taste)
  • 1-2 Tbsp chicken broth
  • 5g butter, melted
  • 1/2 tsp baking powder
  • 14g or ~2Tbsp unflavored whey (vanilla will also work, but the crust will be a touch sweet)
  • 14g or ~1.5 Tbsp all purpose flour
  • 15g or ~2Tbsp egg whites
  • Salt and pepper to taste​
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Directions:
  1. Preheat oven to 350 degrees
  2. Combine veggies, chicken, cream of chicken soup, and broth in a 5-6" ramekin or other oven safe vessel (I used glass tupperware)
  3. Combine remaining ingredients in a bowl and mix to create dough. Do not overmix. Spread on top of chicken mixture
  4. Bake for 25-30 minutes or until top is golden brown
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Nutrition Information: (1 pot pie)
Calories: 360
Protein: 33g
Fat: 9g
Carbohydrate 32g
Recipe adapted from Avatar Nutrition
]]><![CDATA[Protein Cheesecake Pudding]]>Thu, 25 Aug 2016 01:08:37 GMThttp://www.justeatit-rd.com/home/protein-cheesecake-puddingAs I was making this recipe to take pictures for the blog, my roommates got inquisitive and had to try some. I don't think that they were convinced that my cottage cheese blenderized concoction could taste like cheesecake, but they all decided that it was absolutely delicious. I would be surprised if the 3 servings I had leftover after dinner tonight are still there tomorrow. 
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This recipe is easy and can be adapted to different tastes. Want chocolate cheesecake? Use chocolate protein powder and pudding mix. Cookies n cream? Do it! This recipe will be basic vanilla, and I'll probably add some adaptations in future posts because it is so easy and delicious!
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Protein Cheesecake Pudding

Ingredients:
  • 1.5 cups cottage cheese
  • 1 scoop protein powder
  • 1-2 Tablespoons of dry pudding mix
  • 1-2 Tablespoons milk​
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Directions
  1. Mix all ingredients in blender. Blend well! (no one wants cottage cheese chunks in their cheesecake!)
  2. Divide into 4 containers and let chill
  3. Enjoy as is or top with graham crackers/fruit/chocolate etc
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Nutrition Facts: 
Calories: 115
Protein: 17g
Carbohydrate: 9g
Fat: 1g
Sodium: 425mg
*based on 1% cottage cheese, 2 Tbsp full sugar pudding mix
]]><![CDATA[Mango Protein Sorbet]]>Thu, 18 Aug 2016 04:08:27 GMThttp://www.justeatit-rd.com/home/mango-protein-sorbetIt's been a while since my last post. In that time, I've moved from Chicago to Seattle on a 10 day road trip, and have since been moving in and applying for jobs. But I'm settled now (still waiting on the job front, but things are looking promising) and I need to start posting some great recipes for you to try!

This sorbet can be made using most frozen fruit. I had frozen mango on hand, so that's what I used, but peaches, berries, etc should work as well. This recipe is fast and simple, make before you eat dinner and pop it in the freezer for a bit so it can firm up.
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Protein Mango Sorbet:​ (Makes 2 servings)
Ingredients: 
  • 1 cup frozen mango (or other fruit)
  • 100 g liquid egg whites (pasteurized, I used the ones in the carton)
  • 1/2 tsp vanilla extract
  • Sweetener to taste
  • Splash of milk (to blend)
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 Directions:
  1. Add all ingredients to blender
  2. Blend until smooth
  3. Let sit for a bit in the freezer and enjoy!
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Nutrition Facts for 1 serving:
Calories: 75
Fat: 0g
Carbs: 11g
​Protein: 6g
*Nutrition facts calculated with mango, 1 tbsp 2% milk, and stevia sweetener
]]><![CDATA[Watermelon Breeze]]>Mon, 18 Jul 2016 05:30:35 GMThttp://www.justeatit-rd.com/home/watermelon-breezeIt's been so hot here in Chicago! After a long day of Pokemon hunting, it's nice to kick back with a nice frozen drink. To celebrate summer, I had some friends over for a drink and paint night!
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Made from fruit and honey, this frozen drink can be made with or without rum depending on your preference! 

Watermelon Breeze (serves 2)
Ingredients: 
  • 2 cups Watermelon, cubed and frozen*
  • 1/4 cup frozen Berries (I used strawberries)
  • 1 Tbsp Honey
  • 3 oz rum or water
*Tip: freeze watermelon on sheets of cling wrap or parchment paper so that cubes do not touch to prevent getting a big lump of watermelon frozen together

Directions:
  1. Blend ingredients well
  2. Pour and enjoy!
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Nutrition Facts (No Rum): 
Calories: 88
Fat: 0g
Carbs: 22g
Protein: 1g
Rum adds ~98 calories
]]><![CDATA[Protein Cornbread]]>Tue, 05 Jul 2016 21:51:53 GMThttp://www.justeatit-rd.com/home/protein-cornbread
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This cornbread is the perfect side to a salad, soup, or meat entree. It can also be a great snack, with the right combination of protein and carbohydrate to help get you through an afternoon workout. Best of all, this recipe is easy and takes a total of 30 minutes to make and bake.
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Note: This recipe is naturally Gluten Free since it uses only cornmeal instead of flour. This also increases the corn flavor
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Ingredients: 
  • 1/4 cup Milk or Milk Substitute 
  • 1 large Egg
  • 1/4 cup Unsweetened Apple Sauce (61g)
  • 1 cup Plain Fat Free Greek Yogurt  (8 ounces)
  • 1 tablespoon Honey (21g)
  • 1 cup Cornmeal (132g)
  • 1/2 teaspoon Salt
  • 1 Scoop Vanilla Protein Powder (30g)
  • 2 teaspoons Baking Powder
  • 1/4 teaspoon Baking Soda
  • 1 Tbsp diced Jalapeno or 1/3-1/2 can Corn (Optional)

Instructions:
  1. Preheat oven to 425
  2. Mix all ingredients together in a medium sized bowl until combined
  3. Grease 8x8 pan with cooking spray
  4. Pour mix into pan, and bake for 15-20 minutes until golden brown
  5. Makes 6 large cornbread slices

​Nutrition Facts (per slice):
Calories: 170
Carbohydrates: 29g
Protein: 11g
Fat: 1g
Sodium: 305mg
Nutrition Facts calculated based on 2% milk, vanilla 100% Gold Standard whey, and without optional ingredients 
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