Personal Improvement Project

This past month I have rotating under the supervision of the director of our program with the main focus being community nutrition primarily through iCook. In spite of all the chaos with the recruitment and preparation for iCook we were asked to complete a personal improvement project. For this month long project we were asked to develop four breakfast recipes, create and follow an exercise plan, and develop goals and really focus on ourselves.

For the recipes I decided to create a few smoothies and a few different oatmeal recipes! I have yet to actually test my ALL of proposed recipes so I will just share the few of them that I have tasted with you. (Pictures will soon follow…)

The first smoothie I created includes lots of fruit, some vegetables, protein, and healthy fats! The following recipe makes at least two servings but it tastes just as good leftover!

Smoothie Recipe #1

  • 4 oz. Carrot Juice
  • 4 oz. Orange Juice
  • 2 Apples
  • 1 Kiwi
  • 1 Frozen Banana
  • ¾ cup Pineapple
  • 6 oz. Vanilla Greek Yogurt
  • 1 cup Ice
  • 1 tsp. Flax Seed

This next recipe is more of a protein drink that uses Carnation Instant Breakfast to add protein and vitamins and minerals!

Smoothie/Drink Recipe #2: Chocolate Peanut Butter Protein Drink

  • 1 Package of Chocolate Carnation Instant Breakfast Powder
  • 1 Banana
  • 6 oz. Vanilla Greek Yogurt
  • 2 T Peanut Butter
  • 8 oz. Skim Milk
  • 1 cup Ice

The next few recipes focus on using oatmeal. This is an amazing way to avoid having to ever cook oatmeal and having an instant breakfast all ready for you to grab and go!  The basic recipe for the foundation is listed below! All you do is mix the basic ingredients together is a jar or any container and leave in the fridge for at least a few hours (I typically just make it the night before) and then add any additional toppings (like granola) that you don’t want to get soggy just before you eat it!

Overnight Oats

  • 1/3 cup rolled oats
  • 1/3 cup vanilla Greek yogurt
  • 1/3 cup skim milk
  • ½ banana
  • ½ tbsp. chia seeds
  • Pinch of salt
  • Pinch of cinnamon

In addition to this basic recipe you can add just about anything you want to it!

  • Addition Suggestions:
    • Peanut butter
    • Almond butter
    • Apple butter, apples, cinnamon
    • Honey
    • Berries
    • Maple Syrup
    • Coconut
    • Fruit
    • Granola
    • Hemp Seeds
    • Flax Seed

These are the recipes that I have tried so far!

Overnight oats made inside of a peanut butter jar that just has a bit of peanut butter left!

Overnight oats made inside of a peanut butter jar that just has a bit of peanut butter left!


Overnight oats with blueberries and hemp seeds!


Overnight oats topped with granola and extra cinnamon!

In addition to creating recipes I have created an exercise prescription for the next month that will increase my cardio and strength training!

August Calendar

September Calendar


This project served as the perfect platform to spend some time on myself and focus on goals that I have for myself.  I am looking forward to spending some dedicated time and learning through the process how to better counsel patients who have similar goals!


One comment on “Personal Improvement Project

  1. […] you learned in my previous post (found here) as part of my personal improvement project I developed multiple healthy recipes. You have seen […]

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