Herb your Enthusiasm

Hey everyone!

Sorry for missing you guys on Monday — my schedule is friggin’ nuts. I’m trying to keep up with three days a week but sheesh! In the coming weeks I’m going to be profiling a few of my favorite dietetic interns (and myself) for a “Day in the Life..” series so you’ll see what I’m doing all day when I’m not writing TSOH! (More about that later…)

In the meantime, remember that awesome infographic about antioxidants I shared a while back? Welllll the lovely people that made that made a new infographic about herbs that I’m LOVING. I’m all about dem herbs — especially this time of year. I grow some of my own herbs too, so this infographic comes in handy. :)



What are you favorite herbs to use to spice up fall dishes??

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Fad Diet Book Club: The Fast Diet (5:2)

Screen Shot 2014-10-21 at 9.51.28 AM

So you’ve all heard about the Fad Diet Book Club some other dietetic interns and I are doing. First it was Wheat Belly, then The Fast Diet, which we met to discuss this week.

I’m totally, totally biased when it comes to intermittent fasting. I did my undergraduate research in intermittent fasting for cancer and Alzheimer’s, so it is near and dear to my heart. I also completely believe in it for weight maintenance, disease prevention, and lifestyle improvement.

It doesn’t help that my mentor and our research were mentioned within the first 20 pages of the book, but I lovedThe Fast Diet.

The Fast Diet is all about the 5:2 diet, in which you eat regularly 5 days per week and limit calories to around 500-600 kcal the other 2 days. Why did I love the The Fast Diet? Glad you asked.

  1. It’s super easy to understand. It’s not written in over-sciency or medical language, it’s extremely approachable.
  2. It’s not condescending. Wheat Belly was like an obnoxious ego attacking dietitians and all things conventional and science-based. It wrote as if the reader was a moron who needs to just eat up everything the big doc wants to say. The Fast Diet works with science and uses it to its advantage without attacking anyone with its tone. On that note…
  3. It uses science ETHICALLY. Wheat Belly twisted the words of research papers to say what it wanted to say. The Fast Diet noted the extensive research and clinical trials behind fasting without making arguments that were never made in the original papers.
  4. It contains extensive ‘case studies’ (which are really just long testimonials) to the diet, giving you real people’s opinions on their experiences.
  5. It uses numbers in an approachable way. It breaks down blood values like IGF-1 or triglycerides to give them meaning without being overwhelming.
  6. It has tons of great lists (like tips to make fasting easier!) and ‘how-to’s to make intermittent fasting easy.
  7. It has great resources for gaining a grasp on how many calories are in foods you typically eat and how to control that more effectively.
  8. It is written by two people, a man and a woman. This totally changes the motives and tone, and makes you feel as if you’re hearing from a team, rather than an egotistical doctor on his gluten-free throne waiting for his big Dr. Oz break. (Sorry, not that sorry William Davis.)

fasting report card

Intermittent fasting seems overwhelming or difficult, but it’s actually much, much easier than other ‘diets’. It’s what I personally do, despite not keeping to a strict 5:2 schedule. I treat it as I treat everything surrounding the word diet: lifestyle first. I never, ever say ‘no I can’t go out tonight, I’m on a fasting schedule!’ I never, ever deny myself food when I’m hungry or uncomfortable or don’t want to. (When I first tried intermittent fasting 4 years ago I had to deny hunger, but got used to it quickly.)

The way I do it, I simply don’t eat 2-3 meals a day for a couple days a week. For instance, I eat one small-medium (~400 calories) meal on either Saturday or Sunday, and then again one weekday. All other days I eat regularly (fat, protein, carbs, the usual!) and don’t restrict myself in any way. It’s very, very easy and enjoyable.

If you want to learn more about the 5:2 diet, why I believe in intermittent fasting, or my research, please contact me with questions or comment below! I’m moreeee than happy to write as much as you all want to read about it!

The next book we’re reading is about my favorite (to rant about), the alkaline diet! We’re going to be discussing The Alkaline Cure Nov 17th!

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3 Step Rec: 4-Minute Coffee Cup Egg Scramble

egg coffee cup scramble

Remember when coffee cup desserts were all the rage? Remember TSOH’s 1-minute chocolate chip cookie recipe? I’m bringing it back – coffee cup breakfast. This scramble can be made in a flash (literally) and is perfect for a running-out-the-door morning. It’s packed with protein too, so it will keep you full and energized – the perfect start to a busy day. (Especially if you’re already hustling out the door!)

4 minute-on-the-go Turkey, Egg & Chive Coffee Cup Scramble
(serves 1)

1 egg
1 tablespoon water
1 tablespoon almond milk
1-2 tablespoons chopped chives (or even quicker you can use dried chives from your spice rack)
1-2 thin slice of deli turkey (1 ounce)

1. Coat a microwave-safe coffee mug with cooking spray.
2. Add egg, turkey, water, and chives. Beat until blended.
3. Microwave on high for 30 seconds, stir around and microwave for another 30-45 seconds or until egg is cooked.
4. Add salt/pepper to taste.

Super simple and easy, right?


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My Fall Yoga Style Haul


You guys – I did a serious Target® workout clothes style haul. I am big on really comfy workout clothes that can also double as stylish and flattering, especially since I usually have to wear them to more than just my workout.




I am totally crazy about these tops and yoga pants. Living in them from now on. I really needed some new fall/winter yoga clothes so I got this pink top, this sweater, and these yoga pants.

The pink top is sooo comfy for how cute it is – it doesn’t pull or constrict in any weird places, so it’s perfect for hot yoga. I love the tri blend too!


The sweater is better for outdoor runs in the fall, but is also great for not-so-hot yoga (which is, as you guys know, my favorite fall workout). It’s not super heavy and is breathable enough to really get your sweat on in while still keeping warm!

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I also wanted to try out some new yoga pants. Mine haven’t been holding up well recently so I got my first pair of C9 ones and am in love. The little detail on the sides makes them great for both workouts and to wear under a sweater and boots for fall! Sahhh cute. They’re the perfect stretchy-flattering combo.

Anywho – I’m officially obsessed. Target® C9 – the best kept secret when it comes to workout clothes.

What are you guys doing to work out in this crisp Fall weather?!

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Disclosure: This post was sponsored by Target® C9 through their partnership with POPSUGAR Select. While I was compensated to write a post about Target® C9, all opinions are my own.

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