Game Changer: Protein Pancakes

Whose weakness is pancakes?! ::raises hand:: How can ya not love these fluffy, delectable little thangs? Well, I shi--- kid* you not... these protein pancakes are life savers.  IMO they're just as good, if not better, than the real deal. And they're EASY to make.  They contain literately THREE ingredients, although, ya know I gotta doctor mine up.  So here's my recipe! Enjoy and let me know how much better your life is. 

 

PS- sorry vegans.. this one contains eggs. You can make vegan pancakes w bananas, though. Perhaps I'll get to that another time... 

 

Ingredients:

 

-1/2c cottage cheese 

-1/2c oats

-3 whole eggs 

-1 tsp vanilla extract 

-cinnamon 

 

Toppings:

 

-pecans

-blueberries

-extra cinnamon

-1 Tbsp organic maple syrup (optional) 

 

Instructions: Blend all of the ingredients in a blender/nutribullet, etc. Spray or oil a griddle/frying pan.  I spray with coconut oil. Light the burners on medium heat.  Wait about 1-2 mins or until a drop of water sizzles on the griddle.  When the temp is right, scoop a 1/4c serving of batter and pour onto the griddle or pan.  When the pancake is bubbled up on one side, flip to the other side.  Recipe makes approximately 6 pancakes.  Top with toppings listed or toppings of your choice! 

Stay Wild,

Danielle

MS, RD, LDN

Avocado Acai Bowl

Looks ain't everythang, eh?  Full disclosure here.  I F'd up.  My intention was to make a purdy purple acai bowl and here we have pea soup colored acai bowl.  All good, man!  Gotta roll with it.  Still delish and nutrish (totally a word). 

Ingredients:

-1 cup kale

-1/2 cup frozen red berries (raspberries, strawberries)

-1/2 frozen nana

-1/2 avocado

-2 scoops collagen peptides (optional, omit if vegan ;-) )

-1.5 teaspoon acai powder

Toppings:

-berries

-coconut flakes

-pepitas (pumpkin seeds)

-drizzle sprouted almond butter

Instructions: Blend 'er up.  Slurp 'er down.

Stay Wild,

Danielle

MS, RD, LDN

Pitaya Pretty

Namaste in bed.  Siiike! I actually did go for a solid run today and made this delish post-run Pitaya smoothie.  Super simple.  Super tasty.  Super nutritious.  Easy like Sunday morning...  but now that I did all that I am legit going to go relax in bed.  SUNDAZE.

Ingredients:

-1 pack Pitaya Plus

-1 frozen banana

-1/4 cup frozen berries

-1/2 cup cashew milk

-1 cup frozen cauliflower

Toppings:

-Almond Butter

-coconut flakes

Instructions:  Blend that shiz.  Top with creamy almond butter and coconut flakes.  I use Manna Organics nut butters because they are TASTY.

 

 

Stay Wild,

Danielle

MS, RD, LDN

Mother of Dragon Bowls

Sorry, but Game of Thrones is life.  Completely unrelated, Pitaya is on fire right now, right (more dragon references)??  TBH, I'm more of a purple person myself, but this hot pink has got me like ::heart eyes emoji::  SO PURDY!! Decided to get me some Pitaya Plus and have myself a pink party. 

Ingredients:

-1 Pitaya Plus smoothie pack

-1 cup frozen raspberries and strawberries

-2 scoops Vital Proteins Collagen Peptides

-1 cup Organic Cashew Milk

-1/2 cup frozen cauliflower

Toppings:

-pecans

-chia seeds

-Bee pollen

-Blackberries, blueberries, raspberries

-coconut flakes

Directions: Blend the ingredients.  Top with the toppings.  You're welcome. ;-)

NOM NOM!

 

Stay Wild,

Danielle

MS, RD, LDN

No mud. No lotus.

Welp. :: ahem::  I’M A CERTIFIED YOGA TEACHER!!! ::celebratory party dance::  As Dietitian Gone WILD, I am a huge advocate for adventure.  Anything can be an adventure if you make it and life is a hell of a lot more interesting when you see it this way.  I crave adventure.  I chase adventure.  And it ignites something in my soul that I believe plays a vital role in my holistic health equation. 

This yoga teacher training journey was one of my most recent adventures.  2016 was… a year.  For all of us.  The highs and lows were extreme for me.  The Cubs won the World Series, after all, so I guess karma needed to balance that out with some other things (cough, cough..like our current political situation.. cough, cough).  2016 was just a year of… uncertainty and unknown.  Which, hey… isn’t that how all of the best adventures begin?

In the midst of all the chaos, I began seeking calm.  I was in need of some serious inner peace and began finding it through meditation.  It was amazing how a simple 10 minute meditation could improve my anxiety, mood and outlook for the day.  At the same time, I was practicing yoga.

Now, I’ve practiced yoga for years.  Occasionally I’d take class at a studio, but I mostly practiced at home as a means of exercise.  I used to dance in high school and college and I'm a runner, so yoga was a nice way to balance running that felt natural to me.  Finding meditation took my yoga practice to the next level.

I was discussing my love of yoga with someone last year and was asked if I would ever consider becoming a yoga instructor.  It seemed so natural to say, “yes,” and yet, I’d never even considered it before…

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Why hadn’t I considered it before?  I've asked myself this a lot since then and I really don’t know why.  I guess the picture of a yoga instructor in my mind had always been so goddess-like.  So calm, wise, in perfect shape.  Nothing that, in my mind, I even came close to (Yes, dietitians are human.  We're all about that bod love and acceptance, but we aren’t resistant to insecurities.  It’s a bummer.).  So the thought of being a yoga teacher never even crossed my mind in all the years I’d practiced. 

Now, however, I was in a new state of mind.  A mind that understood yoga was not at all about being perfect or comparing.  Yoga is about acceptance and practice and self-love and I was moving towards a realization that self-love is the door to love for all beings.  In this new state of mind, I absolutely would consider becoming a yoga instructor, if only for my own personal growth.  Maybe I won’t even teach, but I’ll grow (I told myself at the time). 

I did some research through friends and the internet, went into the closest CorePower Yoga studio, took a Hot Power Fusion Class (HPF), and asked about the HPF Yoga Teacher Training program.  I didn’t sign up that day, but I already had signed up in my mind.

I signed up a week or two later and began my journey.

And what a journey it has been!

Surprisingly, delving deeper into the mechanics of yoga actually back-tracked my spiritual journey a bit.  Normally, in a yoga class, I would focus only on myself. However, now as a trainee I had to study other bodies and how the instructors handled them.  This took me outside myself, but it was for a greater purpose.  Being a yoga teacher is actually pretty tough work, y’all!! There’s a lot going on that instructors make look so smooth and effortless.  I think this is another reason I had never considered being a yoga teacher… it means SO much to me.  It’s such a beautiful gift and touches people so deeply.  I don’t want to be the one to lead a crummy class and ruin this amazing thing!  If I do it, I want to do it PERFECTLY.  And there’s that word again… “perfect.”  It’s yoga practice, not yoga perfect, though, as they say…

 

 

Life has been busier than ever during the 8 weeks I’ve been learning to be a yoga teacher.  In typical life fashion.. everything happens all at once or not at all.  I’ve been exhausted and anxious, excited and motivated.  Mostly, I've been incredibly inspired by my teacher trainer instructors and fellow trainees.  And it’s gone by SO STINKIN’ FAST. 

But, here I am.

A certified yoga teacher.

Proving myself wrong, which is really the only person I should ever compete with for the sole purpose of self-improvement.

Since I had such an amazing experience and want to continue to grow, I signed up for Core Power’s Extensions program for another 5 weeks of yoga teacher training.  Sending so much love and gratitude to all those who offered me support and encouragement along the way. <3

Chase your dreams.  Chase adventures.


Stay Wild,

Danielle

MS, RD, LDN

 

 

Adventures in TV-land...

If you don't know, now ya know...

And, boy, I’m glad to have that off my chest!  I’m referring to a little documentary I’ll be on airing next Thursday, April 20th, on Lifetime TV network (yikes!).  Yes, I am on this season of Married at First Sight. ::gasp::  I know.  It’s crazy.  It’s nuts.  I’ve somehow managed to keep it quiet for a bit now and I still think it’s crazy!  What can I say.. I told you I like adventures.  Not to mention, I'm a hopeless romantic (hidden in tough-girl skin) and believer in the Universe working things out and letting them fall into place.  So, when this came my way, I figured it was my path for a reason and I rolled with it.  Lawdy, it’s been one wild ride. 

And the ride’s not over.  Coming up is (arguably) the scariest part of the adventure.  The TV part. 

Listen, I’m well aware I signed up for a televised documentary and have known it was coming for a while now.  Does that make it any less unknown or terrifying?  Nope. Not even a little bit.  The build-up has probably made it worse, if anything! 

I’d like to think of myself as an “I don’t care what others think about me” kind of person, but that’s easier said than done.  I expect there will come a lot of judgement and harsh words because that’s just the nature of the beast for anyone on a “reality-esque” show.  I'd be lying if I said I wasn't guilty of judging people on TV, too.  You better believe my outlook on that has changed substantially since participating in this (and with the help of yoga and practicing non-judgment).  The assumptions and comments on social media have already begun and the show hasn’t even aired! 

My yogi-skills are going to have to kick into high gear here over the next few months.  This will give me a lot of practice in patience, trust, letting go and staying present.  But, I mean... I get it, man.  People like to talk.  And I have a pretty solid sense of humor so I can (and do) laugh at a lot of it. 

Even still, as with all things in life, I know there will be balance.  I’ve already met some AMAZING people on this journey so far and had some AMAZING experiences through it.  Thus far, it has opened my mind and my heart and helped me continue to grow and explore more.   And for any negativity, I hope to be met with supporters and kind hearted folks, as well.  I’ve already seen the well-wishers and supporters and believers in finding love out there in the social media world, too.  High fives to y’all! <3

After all, the documentary part can only show a portion of our journey.  There's only so much air time and it's not going to be possible to show everything, so I hope those watching will keep that in mind before judging too quickly or too harshly. 

Aside from any anxiety I’m working through regarding the TV part, I don’t want it to sound like it’s a total drag!  There’s a ton of fun things I’m super stoked to see on the show!  There’s going to be highs and lows, true to any relationship and true to life.  Heck, I may even dig the TV part of this.  It may be fun… who knows??  It’s just all unknown territory which is scary and exciting.  And that sounds like the perfect combination for an adventure.

So, I’m going to learn to ride the wave and try and have as much fun as I possibly can in an odd situation over the next few months.  Yoga is teaching me to learn how to be comfortable with the uncomfortable and I’d say this situation falls under that category!  I hope you’ll come along with me for the ride and wish me (and all the participants) luck!  Love n’ light, y’all!

Rock ON.

 

Stay Wild,

Danielle

MS, RD, LDN

Bulletproof Golden Milk Latte Recipe

This baby...  MMMM, mmm.  It's got the best of everything all rolled into one.  First, a little background.

I am a BIG coffee fan.  Not in the sense that I need it to wake up in the morning, because I don't.  I just dig it.  And depending how you have it, there can be solid health benefits.

I typically don't even have coffee until mid-morning.  Going along with my bod's natural cortisol circadian rhythm, I'll wake up and either work out or not (listen to your bod).  I won't sit here and say that I jump out of bed singing every morning, but quite honestly, once I'm up I'm pretty alert and feel good and ready for the day.  This is assuming I didn't stay up too late or have a night of indulgences, which happens.  I'm human.. GUILTY.  Within about an hour of waking or following my workout, I'll have breakfast that, generally during the week, consists of eggs and a green smoothie.  Healthy cortisol levels SHOULD be highest in the morning, allowing us to have the most energy at this time to prepare for our day and then steadily decline with some variations as the day goes on so that by the time we rest our pretty little heads on our pillows, we're ready for some quality sleep (1). 

That's in a perfect world.  Thanks to environmental factors, stress, etc., many people's cortisol circadian rhythm's do not function in this perfect way.  There are ways to reset your circadian rhythm and this dietitian here would be more than happy to help you out with this if that's you (Danielle@dietitiangonewild.com). *Shameless Plug*  ;-)  But anywhooo...

Since I've nourished my bod well, I wake up with natural energy and fuel myself with proper nutrients to keep that energy sustained and as the morning progresses and my cortisol levels dip down a bit, that's when I'll take my coffee.  During the week I'm pretty structured and weekday coffee for me isn't that exciting.  But the weekend.... OHH, the weekend coffee.  I dress it up.

I dig the bulletproof coffee (ghee, coconut oil, the works), I dig the Golden milk (turmeric, spices) and I love my Vital Proteins beef gelatin (gut health defender) so basically I combine all of these and I have myself a time.  ::insert nerd emoji here::

Weekday or weekend, I will use Bulletproof® Brain Octane Oil.  This is a very pure form of the Medium Chain Triglyceride, Caprylic Acid.  MCT's are VERY easily absorbed, even for those of us with gut probs and may even IMPROVE gut issues (2).  They are processed in the liver and provide a quick source of energy that can provide longer satiety.  Fats are big players in hormone production and immune function; therefore, having a readily absorbed fat on board (especially for those with difficulty absorbing fats due to gut health issues) can be a game changer (2).  Not to mention, gut health and immunity and brain function are all HUGELY intertwined (3).  If you're into podcasts the Bulletproof Radio podcast, "Connecting Your Gut and Your Brain with Dr. Perlmutter" is simply fan-frickin-tastic.  I'm not endorsed by Bulletproof in any way, btw.  It's just good stuff you deserve to know about.

As a holistic dietitian, I need to reiterate that just because I'm telling you what I like to take and the potential benefits, it does NOT necessarily mean I think you NEED it.  Everyone's different.  And depending on what's going on in your bod, this may not be for you.  You may very well not see any benefits incorporating this into your diet if there are other ish's (issue's) going on that need tending to first. 

That being said, if you want to give it a go, here's my weekend coffee party recipe.  CHEERS!

Bulletproof Golden Milk Latte Recipe:

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-10oz coffee (it's the weekend... treat yo'self)

-1 scoop Vital Proteins Beef Gelatin

-few dashes Turmeric

-few dashes black pepper

-few more dashes cinnamon

-1 teaspoon vanilla extract

-1 teaspoon vanilla bean ghee

-1 tablespoon Bulletproof® Brain Octane Oil

-Sun Potion Ashwagandha and Cordyceps optional**

Make your coffee.  Keep this coffee hot if you're using beef gelatin, as it WILL gel in cold beverages and.. ew.  Add all ingredients and blend.  Beef gelatin blended into your coffee will make it foamy like a latte without even adding any nut-based milks.  You may sub these in instead if you're not feeling the gelatin.  Pour into your coffee mug.  Maybe get crazy and throw a dash of cinnamon or turmeric on top for presentation and.. VOILA!  Enjoy with your favorite healthy breakfast.   

[Click link to getcha self some]

[Click photo link above to getcha self some]

Stay Wild,

Danielle

MS, RD, LDN

References:

1. Chan S, Debono M. Replication of cortisol circadian rhythm: new advances in hydrocortisone replacement therapy. Therapeutic Advances in Endocrinology and Metabolism. 2010;1(3):129-138. doi:10.1177/2042018810380214.

2. Rial SA, Karelis AD, Bergeron K-F, Mounier C. Gut Microbiota and Metabolic Health: The Potential Beneficial Effects of a Medium Chain Triglyceride Diet in Obese Individuals. Nutrients. 2016;8(5):281. doi:10.3390/nu8050281.

3. Purchiaroni F, Tortora A, Gabrielli M, Bertucci F, Gigante G, Ianiro G, Scarpellini E, Gasbarrini A. The Role of intestinal Microbiota and the Immune System.  Eur Rev Med Pharmacol Sci. 2013 Feb;17(3):323-33.

 

Energy Ballin'.

DISCLAIMER:  NO DOGS WERE HARMED IN THE MAKING OF THESE BALLS.  NOR WERE THEY PROVIDED ENERGY BALLS.

They were provided treats, though, for their short-lived cooperation and cuteness.

Discovering energy balls was a little life changing for me (I'm a dietitian, these nerdy things excite me).  Need a pre-workout snack?  Energy ball.  Craving something a little sweet, but want to stay on track with your healthy eating?  Energy ball.  Late night dessert that won't break your diet bank?  Energy ball.  They are universal.  Taking the time to make them one day out of the week is 100% worth it in regards to the amount of time you'll save when you're trying to eat healthy and you're a busy human ('busy human' is kind of redundant). 

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There's TONS of recipes out there so I encourage you to play around with them.  You can make these vegan or add in Collagen Peptides; make them sweeter or make low-sugar options.. whatever you like!  You do you.

I've tried a variety.  Some of these balls are inspired by other food blog babes and some are my own experiments, but here are a few different recipes to try to get you started.


Little Bits of real Food's (IG: @littlebitsof-realfood) Vanilla Shortbread Energy Balls with Vital Proteins (modified):

- 1 1/2 cups almond flour

-1/4 cup Vital Proteins Collagen Peptides (I used these, the original recipe used the vanilla collagen peptides)

-1 teaspoon vanilla extract

-8 pitted dates

-pinch of salt

-2 tablespoons of water

Combine all ingredients and blend.  Mix in water and pulse again for doughier consistency.  Scoop out the dough into balls whatever size you prefer.  I rolled mine in coconut flakes.  Put in the fridge or freezer to harden and eat throughout the week, as desired!

**LOW SUGAR OPTION: Omit or use less dates.

 


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Balance with B's (@balancewithb) No Bake Chocolate Chip Cookie Dough Bites (modified):

-1 cup gluten free oats

5 medjool dates

-2 teaspoons vanilla extract

-3 tablespoons creamy almond butter

-1/2 tablespoon of warm water

-sprinkle in a few pinches of salt

-sprinkle in Cacao Nibs

Pulse the oats to get a flour-like consistency.  Add dates and pulse until combined. Add in the vanilla, almond butter, sea salt and pulse to get a dough-like consistency.  Add the warm water in, as needed, to get the mix to stick together.  Add Cacao Nibs in and pulse or sprinkle into the dough.  I sprinkled them in.   Roll into balls and store in the fridge/freezer in an air tight container.  Enjoy!


D's Cinnamon Maca Balls

-1 1/2 cups almond butter

-1 tablespoon maca powder

-1/4 cup oats

-1 scoop Vital Proteins

-1/2 cup dates

-1/4 cup cashew milk

-dash of Himalayan pink sea salt

-1 teaspoon vanilla extract

-cinnamon (generously)

Blend all ingredients to form dough-like consistency.  Roll into balls.  Easy peasy.

 

Woohoo! I made it through the whole thing without making a bad joke about "balls!"

 

Stay Wild,

Danielle

MS, RD, LDN

 

 

Hello Wonderful, Wild World...

Okay, here goes…  HI GUYS!!  I know what you’re thinking.. ANOTHER girl with a blog.  I know.  In my defense, since I’m constantly sharing nutrition, yoga and other wellness-related info, I’ve been playing around with the idea of starting a blog for a while and finally decided to just go for it.  I mean, why the heck not?  “YOLO,” as the kids say…   Joking aside, I feel like I have things to share with the world that other like-minded folks out there would dig and we could share ideas back and forth and be inspired by one another.  So I’m going with my gut on this one.

A lot of what held me back from starting this adventure sooner was simply not knowing where to begin.  How do you start something like this?   So I decided to just start at the beginning with the “why” of this Dietitian Gone Wild blog and where I hope to take it.  If you wait for everything to be perfect before you begin, you’ll never begin and, to be honest, I’m kind of a spontaneous, risk-taker type anyhow.  I take pride in that.  That’s why it’s Dietitian Gone WILD and not Dietitian Gone Timid.   


So, that’s where I want to go first with you...  The name.  Why “Dietitian Gone Wild?”  Well.. a lot of reasons actually:

The first reason is related to "wild" foods.  By this I mean whole and natural foods.  If you read the Nutrition Philosophy on my site, you’ll know I believe in Holistic Nutrition and, for me, that means replacing the processed, hormone and pesticide containing foods in our diets with more whole, clean, REAL food because that is what leads to a more optimally functioning body.  I mean, why would we assume we could feed ourselves crap and expect our bods to function optimally?  Seems kind of like a "duh," right?  Still.. easier said than done and that's where I want to be available to help.  If you’re looking for a calorie count, I’m probably not your girl.  I’m all for listening to our bodies and healing our bodies and then seeing the positive rewards.

The second way “wild” resonates with me piggybacks on the holistic nutrition philosophy I mentioned above.  To achieve positive health outcomes, I believe we need to look at the entire picture.  Not just our diets or our exercise routines, but mind, body and soul.  In today’s society we are STRESSED O U T.  Like, really stressed out.  And workaholics.  And over-stimulated by the increase in communication thanks to technology.  We do NOT stop and just… chill.  We don't get out into nature enough.  We don't PLAY enough.  And unfortunately,  our bodies respond to this in a big way.  More research is beginning to look at the benefits of mindfulness and mediation on reducing stress and improving our physical health outcomes and I strongly believe incorporating these into our lives can help our bodies function optimally.  We need to find what it is that lights up our soul and fires up passion within us and do more of those things!  I WON'T believe we’re on this earth to work hard and die.  I believe we need to find that wild within us (which is unique for all of us) and embrace it fully!

And the final way “wild” speaks to me has to do with my personality, which you'll get to know a lot better if you (hopefully) continue to check out Dietitian Gone Wild.  Most Registered Dietitian’s are very strong Type A’s.  And in a lot of ways, I am.  I've always been a good student/dedicated employee, picked things up quickly and paid attention to details.  However, in a lot of ways, I am NOT Type A.  I am very go-with-the-flow and adventurous and spontaneous and all that good stuff.  Blame it on the Gemini, if you're into that sort of thing.  I believe in being healthy and that it’s hugely important, but I acknowledge that we’re human and sometimes you may just need a pizza and a beer and that THAT’S OKAY.  That’s part of the “feeding our souls.”  We need to have FUN and let loose every now and then.  Letting loose and having fun looks different to everyone, so I’m not suggesting everyone needs pizza and beer sometimes (even if I want to), but I’m just saying we need to find the balance.  Embrace your wild and learn how to balance it out.  And if you need help with that, well… I know a dietitian who's up to the task (wink, wink). 


So hopefully by now you’ve caught on that sarcasm is one of my favorite pastimes, but in all sincerity, I am VERY passionate about health and wellness.  I believe my calling is to share this passion and help others via this route.  I created Dietitian Gone Wild for that purpose and with it I hope to share recipes, health tid-bits, holistic concepts, yoga talk, travel and how that can feed our souls and lots, lots more!  I want to use this as an outlet to inspire and get inspiration back, because generally what we put out into the Universe, we get back.  So feel free to chat me up!  Leave comments, follow on social media, email me.. WHATEVER!  Looking forward to beginning this adventure and hope to have you along for the ride.

 

Stay wild,

Danielle

MS, RD, LDN