5 Ingredient Buffalo Chicken

Do you have those days where you really don’t want to cook dinner? Or you have no idea what to even cook for dinner? This recipe helps take the edge off of having to cook because it is so dang simple and can be used in a variety of ways.


I hate reading blogs that feel like a chapter book so let’s get to the ingredients:

  • 1.5 pounds chicken breasts cut into 1-inch cubes
  • 1/2 cup flour of your choice
  • 1 teaspoon of chili powder (more or less depending on your spice level – this was definitely my threshold)
  • 2 teaspoons cumin
  • 1/2 cup Sweet Baby Ray’s Buffalo Wing Sauce
  • Optional: olive oil depending on pan


1. Mix flour cumin and chili powder together until well blended.

2. Mix in chicken until well coated.

3. Add to pan (my husband bought me Swiss Diamond pans for our anniversary which don’t require oil, but you can spray your pan with olive oil depending on your pan) and cook until well browned and cooked through.

4. Once fully cooked turn off stove and stir in buffalo wing sauce.

5.  Enjoy! Add to a wrap, place over a salad,  make tacos, eat alone with a side of celery and carrot sticks, etc.

Now I’m off to some other adventure. When I say that it will probably entail washing clothes or something cleaning related.



Chicken Souvlaki Kabobs with Tzatziki Sauce

At least once a week I try to incorporate a new recipe into my weekly menu. This usually consists of me perusing instagram, pinterest or just google itself. As mentioned on a previous instagram post, by planning and making a grocery list for the a week I end up saving time, money and reducing my stress level when I don’t know what to prepare for dinner. A lot of patients I have worked with in the past say they simply don’t have time to make a list and my question is, “Do you watch tv?” Most answer “yes.” Then you have time to make a list and if you don’t want to miss your show than use the commercials as a time to make the list. If it is a priority you will make time for it. As some wise man or women once said, “If you fail to plan, you plan to fail.”

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So let’s get to this recipe already. Who knows, it may end up on your weekly menu.

Ingredients for Chicken Souvlaki Kabobs

  • About 1.5 pounds of chicken breast cut into 1-inch cubes
  • 3 tablespoons dried oregano
  • 1/2 teaspoon cumin powder
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon pepper
  • 1/2 teaspoon salt
  • 1 tablespoon minced garlic
  • 2 tablespoons fresh, minced parsley
  • 1/4 cup lemon juice
  • 3 tablespoon olive oil


Preheat oven to 350 degrees F

Mix all of the ingredients except the chicken and place in a seal-able bag. Add chicken pieces and allow to marinate in the refrigerator for 1-2 hours.

Place on kabobs (I used wooden kabobs so I soaked them in water a few hours before placing the chicken on them). Place on a sheet lined with foil. Cook for about 10 minutes. Then set broiler to on and cook for an additional 10 minutes or until done, rotating half way through. I broiled mine for about 14 minutes to get that harder texture on the outside of the chicken.

Ingredients for Tzatziki Sauce

  • 1 medium cucumber grated and squeezed of as much water as possible (you can use cheesecloth or if willing a handful of paper towels)
  • 2 cups of Chobani Fat-Free Plain Greek Yogurt (or similar Greek Yogurt of you choice)
  • 3 tablespoons of lemon juice
  • 2 teaspoons of minced garlic
  • 1/2 teaspoon of cumin powder
  • 1/2 teaspoon of ground pepper
  • 1/4 teaspoon of cayenne pepper (more or less depending on your spice level)
  • 3/4 teaspoon salt
  • 3 tablespoons minced dill leaves (fresh)
  • 2 tablespoons of minced mint (fresh)


Mix all of the ingredients except the cucumber well. After well mixed fold in cucumber.

Serve with chicken souvlaki and your choice of  pita bread, rice, purple onions, lettuce or tomato. Enjoy!

WIC Sample Question

A child comes in with B.M.I. above the 95th percentile. What do you do?

Okay, so for one, don’t tell the parent their child is fat. You are going to have a mad parent at your throat. An easy response to this question would look like this:

Using the growth chart state, “Right now it shows _____ (name here) is gaining weight at a faster rate than their height. Typically we would like to see them in this area (show the shaded area between the 5th and 85th percentile). What do you think could change to get _____ (name here) back to this shaded area?” At this time you could do a diet history and help them pinpoint small changes such as cut back on juice, water down the juice, go to the park with their parents after dinner for some physical activity, limit t.v. time, etc. Hope this helps

Dietetic Application Cover Letter

Why do you want to enter the dietetics profession?

What are some experiences that have helped to prepare you for your career?

What are your short-term and long-term goals?

What are your strengths and weaknesses or areas needing improvement?


The four questions you have to answer in 1000 words or less. How can you make yourself standout from all the other applicants? Here are some tips I received from my University Writing Lab and from writing countless versions of my cover letter.

Start your letter out with something that will immediately draw in your reader. Don’t do the whole, “My name is ____ and I am a Senior at _____ looking to become an RD.” Not only is that generic and boring but you are using up your word allotment! Why not try starting out with a small narrative or quote to lure them in and then have your letter themed around that initial story/quote.
Goals: Don’t, don’t, don’t state you want to get an internship and become a R.D. Obviously everyone wants that. Instead be specific about your goals and tell them why you are passionate about these goals. Example: Tell them you want to specialize in Renal/Kidney Failure or want to work in a tandem with some association where you can get more experience blah blah blah. Be specific and let them see how much you have thought of this career path. If you write more then one cover letter (good idea as some internships want it tailored to them specifically) tell them how their internship will help you reach these goals (this will require you do research on the internship).
Don’t tell them you are motivated, hard working etc etc. Show them how you are. Tell them you took the opportunity to volunteer and it taught you how to multi-task, work in a setting unfamiliar to you and how it benefited you. This is your time to sell yourself so do it!
When you point out your “weaknesses” don’t be too negative and say you are impatient, sometimes run late or people get on your nerves. If I read that I would probably be turned off. Try to turn your negatives into a positive. Example: I tend to be a perfectionist, but this demonstrates my willingness to do my best in anything I have set out to do.
Last tip. Again don’t be afraid to tell them at the end that you want this internship and what you will bring to their program. Just show them this is not just an internship, but your career. 🙂
Extra tip: Have a number of people read it for you. Try to get those that are honest and can tell you when something sucks. Fortunately my husband was blunt and was like, “That sounds really bad.” If he wasn’t there I probably would of turned in a really bad letter. You will probably do a lot of rough drafts. So start early in order to get your best letter written!

Apple with Peanut Butter Dip

All you need are three ingredients and a few minutes to whip up this easy treat. When I say a few minutes it’s because the ingredients are an apple, peanut butter and Greek yogurt of your choice.  I personally am not a fan of the tart, plain Greek yogurt taste. If you are someone who is or you are reaching for the ultimate healthy treat than you can substitute. My yogurt of choice is the Greeks God Vanilla Yogurt. It is the ultimate creamy treat, and my way of being human and opting out of fat-free, plain Greek yogurt. I’m human! So let’s get to the recipe and recipe substitute for you out there who aren’t picky and like plain Greek yogurt.


  • 1 small apple sliced
  • 1/3 cup Greek God Vanilla Yogurt
  • 1 tablespoon peanut butter

Mix yogurt and peanut butter. Dunk in apple slices and enjoy.

This provides approximately 290 calories, 30 g carbohydrates and 8 g protein. You can choose to substitute with a yogurt such as Chobani Non-Fat Plain Greek Yogurt which will provide you with 250 calories, 26 g carbohydrates and 19 g protein.

This is a great snack to act as a “bridge” to your next meal, runners needing a post recovery snack or those with Diabetes looking for a healthy snack.  Not to mention it pairs well with other fruit. Enjoy friends!

Avoiding The Wrong Kind of Runs

Lets be frank and talk about a topic that has most likely plagued every endurance athlete out there at least once in their lifetime. Some may calling its the runner’s trots, but to account for upper and lower GI effects, let’s just call it GI distress. When we have our digestive tract mess with us it can not only affect our training, but it can also linger over into our recovery time.

So what causes us to get that rumble in our stomach that sends our minds into overdrive as we try to estimate the closest spot to, well quite honestly, unload? You know what I’m talking about. “Such and such gas station is about 1.2 miles from here, but maybe that little boutique store has guests restrooms just a block over. Or… OMG. I’m in the middle of nowhere. Is there a bush I can hide behind or can I slowly walk until I get to a restroom.” What causes these thoughts to surface begins with what is taking place inside of us. As we start to run our body starts to shunt blood flow away from our digestive tract to provide oxygen enriched blood to all of those working muscles. This inturn delays the breakdown and absorption of food as our digestive tract is no longer receiving it’s normal blood flow. Now picture a meal you ate just bouncing around in your stomach because it didn’t have time to properly digest.

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Next, depending on the length of our runs we don’t necessarily always have water or fluid  with us. Even a slight hint of dehydration can have an affect on our GI tract with some individuals being more affected than others. Personally speaking, if it’s cool outside or winter time, I typically don’t carry any fluid on runs less than 90 minutes. The exception being I am doing a tempo run and testing out fueling strategies for a race. I say personally speaking because I also have friends who sweat like a broken faucet and always have fluids on hand.

Third, but not least are simply the mechanics you could say. As we run our insides are getting jostled around. Mixing that with gravity can start to cause upset and irritation. This can lead to cramping, heartburn and diarrhea to name a few. So what dietary strategies can help in preventing upsetting our insides? Below are a few simple steps that may be beneficial to you:

1. If you are dealing with GI Issues now and not sure what the culprit is, do like I tell my patients, “Document! Document! Document!” Write down what you are eating, drinking and type of workouts. That way you can look back and pick out the culprit. Example: Everytime I have this included in dinner I end up having to stop and use the restroom on my morning run. Or anytime I drink this I tend to get kind of nauseated during runs/races.

2. While I always encourage fiber intake and some runners have stomachs of steel and can handle it, start to cut back on fiber the week before a race and try and avoid high fiber foods before a run. Play with different foods and see what works best for you. My go to are bananas and gel blocks when time is limited. Before races are coffee and a plain white bagel with peanut butter and banana. Nothing fancy, but it works.

3. If your stomach is super sensitive consider going to liquid foods or gels that don’t need to broken down like solid food. It took me sampling a variety of gels and blocks to finally find one that was worked for me and didn’t make me gag.

4. Speaking of liquids. Keep hydrated! Again, this takes playing around with. The most common advice is about 2 cups of water 2-3 hours before a run/race and another cup about 10-20 minutes before. This isn’t for everyone though and why it is so important to listen to your body, drink when you are thirsty and also know where fueling stations are during races. A good indicator you are properly hydrated is if you pee regularly throughout the day and your pee is a light-straw color.

5.  Consider popping some tums before races or demanding runs. I am known for being the pukey runner, but since popping some alka-seltzer chews before demanding workouts I feel like a whole different person.

6. Finally, don’t go changing up or trying new things right before your big race! Make sure you are working on your fueling strategies as you train so by the time you get to the big day you know exactly what to take and when to take it. In a future post I will tell you about my journey in finding my optimal fueling strategy!

End Note: If symptoms persist despite your efforts to alleviate them I recommend seeing your PCP or a Medical Professional. While I may be a Licensed and Registered Dietitian my advice does not take the place of a Health Professional that can treat and  diagnose your specific ailments.