Training for My First Half Marathon

Every time I stand on the sidelines and cheer friends and family on as they race towards the finish line of half or full marathons, I feel exhilarated and inspired. I think, “if they can do this, so could I!” And so, after using my internship year, nuptials, and new job as convenient scapegoats, I have finally run out of excuses, and figured it was time for me to run my first half marathon! I’ve been training for the past 5 weeks, with 7 more to go, and I’ve learned a lot about my physical capabilities, mental toughness, eating intuitively, and enjoying running! Today I’m sharing with you my biggest lessons learned so far on my road to 13.1


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Better Breakfasts with Steel Cut Oats

My readers and patients alike have frequently heard me talk about quick and easy meal ideas, especially breakfasts. After all, breakfast really is found to be one of the most important meals of the day as it is associated with reduced risk of overweight and obesity (Szajewska & Ruszczynski 2010); better glucose tolerance and insulin sensitivity, which is especially critical for individuals with type II diabetes (Versteeg et al 2015); and improved satiety that leads to less overconsumption at subsequent meals (de Castro J 2007).

For the most part, I am a fan of breakfasts that require minimal effort during the week- Siggi’s yogurt with fresh fruit and nuts, hard boiled eggs over homemade bread, or a mason jar of delicious overnight oats. Lately, however, I have fallen in love with steel cut oats.

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Eating In and Around Cincinnati- The Queen City

Ever heard of some place being called a “queen city”? Well, for those of you know don’t know, the term “queen city” is used to describe a city which is the largest in a state , but is not the capital. I have been lucky enough to live in two of the, in my opinion, best Queen Cities in the country; Burlington, Vermont and Cincinnati, Ohio. A Midwestern girl at heart, Cincinnati will always be my home and I cherish going back for the holidays to be surrounded by my favorite familiar sights, but to also explore this every-changing city.

the Queen City courtesy of @cincygram

the Queen City courtesy of @cincygram

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Spicy Miso Honey Kabocha Squash

I have found my forever squash. Some people love butternut, others love acorn, and some don’t discriminate between fall gourds, but I have fallen in love with kabocha squash and declare it my forever squash. Don’t get me wrong, I have a soft spot for butternut and love a good spaghetti squash to replace noodles, but there is something about the easiness of not needing to peel a kabocha, the quickness in which it cooks, and the versatility of its uses that has made me fall in love with it.

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Maui Must-Do List

At different points throughout our Hawaiian getaway we would ask each other, “Would you feel okay if we had to go home tomorrow? Do you think we’ve seen and done enough to make our trip worthwhile?” And our answer to that question after one week adventuring in Kauai was a resounding “No!” because we knew there were so many more mountains to climb, more poke bowls to eat, and much more relaxing to be done on the island of Maui.
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Pass the Pumpkin, Please!

The Hawaii Diaries Part II can wait because I have some breaking news- IT’S PUMPKIN SEASON!!

But first, I have a confession- I’ve never used canned pumpkin before. As a lover of whole foods and scratch cooking, the only times I’ve ever had pumpkin puree in my kitchen was after scooping seeds, roasting, more scooping, and mashing pumpkin flesh from a whole pumpkin. Why buy canned when I can just as easily make it myself? Admitedly, I sometimes even scoffed at the “canned pumpkin in everything” crazies that would come out in full force every October, not fully understanding their obsession with super orange pumpkin puree.


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Top 6 Kauai Experiences

At first I thought, “Let’s go somewhere different, everyone goes to Hawaii for their honeymoon.” Boy is it a good thing I didn’t listen to myself- honeymooners go to Hawaii because it is, in a word, AMAZING, and I feel so lucky to have spent 12 days exploring two incredibly unique Hawaiian Islands, Kauai and Maui. Now, my husband loves to plan trips, and so even though this was our honeymoon and we would be coming from wedding craziness and a year-long absence of real vacation time from work, our trip was going to be chock full of day-trips, adventuring, and, of course, lots of eating.

We started on the island of Kauai and I’d love to share our top 6 experiences from this beautiful faraway piece of paradise.

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Extra! Extra!

I’m a published author! In the nutrition world that is.

During the food service rotation of my dietetic internship we were asked to write a blog post regarding food safety, putting into practice all that we’ve been learning about proper sanitation procedure and how to prevent foodborne illness. Our professor sent in our posts to Food and Nutrition magazine, a publication from the Academy of Nutrition and Dietetics, and if your post was selected by their editors it would be featured on the AND’s Stone Soup blog. I am proud to say that my post was chosen and I’ve made my first official contribution to the Stone Soup!

My blog post, 5 Tips for Safer Slow Cooking, focuses on how to cook safely using your slow cooker, and as the temperatures settle into the 60’s and 50’s, I am warming up to the idea of breaking out this trusty appliance myself. If you want to bone up on your food safety and get excited to cook all your favorite crock pot favorites, find my first published work right here on the Stone Soup!

Touchdown for Egg Muffins!

Happy Friday! I especially love Fridays in the fall. Walking to dinner at 7 PM when it’s already dark out and there’s a crisp breeze in the air is one of my favorite things about Fall Fridays in New York. But cozying into a sweater after the work week with a glass of red wine, a homemade meal, and some Netflix isn’t all the bad either. However you celebrate Fall Fridays you know what comes next- the weekend. And in the fall that means FOOTBALL.
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Updates from the desk of Mrs. Casey Luber, MS RDN

It’s been five years of dating the most wonderful man, three years of studying macronutrient metabolism and designing lesson plans for nutrition and gardening programs, and one year spent working (for free) at a hospital, clinic, and community nutrition sites, but I wouldn’t trade that journey for anything because today I can happily introduce myself as Mrs. Casey Luber (almost Seiden), MS RDN!

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