Rainy Day Weight Circuits

Posted on October 10, 2013 by Catherine @ A Two Storey Home

I don’t know how things look out your window, but here on the East Coast there was a quick switch from hot to cold-and-rainy in the last week. While I am not afraid of the rain and certainly don’t mind running in it, if I can complete my workout without actually leaving the house in this weather, that is fine by me!

I created and have been doing this weight and cardio workout from the warmth (well, dryness, anyway) of my living room this week:

By moving straight from one exercise to the next without a break, you can make it a cardio workout as well as strength. I typically use two 10-lb dumbbells for the moves that require weights (and sometimes for the walking lunges, if I’m feeling ambitious :)).

Give it a try, and let me know what you think!

What have we been eating this week to power such a grueling workout? Well, I’m glad you asked! The last two nights we’ve had one of the most neutral-colored meals possible: tilapia + brown rice pasta + spaghetti squash.

We baked the tilapia with a mixture of butter*, garlic, lemon juice, and basil, and made extra to season the brown rice pasta. We roasted the squash with a little olive oil, salt, and pepper. Everything was delicious, despite falling in the oh-so-visually-appealing beige-yellow-tan category.

(*Nature’s Promise organic non-dairy buttery spread)

Tonight may be a stew night, despite the fact that it’s not Stewsday. 😉

Have a great Thursday, and if you’re experiencing the weather we are, stay dry!

What are you eating this week?
How does the rain affect your workouts?

Sleep Deprivation and Why My Husband is the Best

Posted on September 30, 2013 by Catherine @ A Two Storey Home

Good morning! The last week has been slightly hectic, and I apologize for my subsequent blogging hiatus. Every time I started a new post I thought, I got nothing. Don’t worry… I have returned :).

On Friday night our youth group had a lock-in at church–50+ people, all night, no sleep. The night was full of: manhunt (similar to hide-and-seek), dodge ball, movies, a ghost tour, duct tape games, and lots of food.

The object of the duct tape game was to tape someone so that they hang on the wall for the longest once the chair is pulled away. The winner (the girl on the right in the above photo) said her winning strategy was simple: wear pants. Great life advice as well.

Part of the “ghost tour”… it’s not everyday you get to wear a gorilla costume 😀

I had a blast, and I think all the youth did as well, but I spent the rest of the weekend recovering from the lack of sleep! Spoiler alert: when I don’t get enough sleep, I become helpless, and Andrew is a saint. I crawled into my bed around 8:45 AM and slept until 12:30 PM Saturday. When I finally shuffled myself downstairs to the kitchen, my sweet, sweet husband handed me a bowl of overnight oats. Before he’d gone to bed Friday night, Andrew prepared my breakfast knowing I’d be too exhausted to function Saturday morning. How sweet is that?

After very slowly eating breakfast, I was ready for a nap. (Yes, one hour and the process of eating oatmeal zapped all my energy.) I hobbled back upstairs, crawled back into bed, but could not seem to fall asleep. I started thinking about soup. It was a little chilly, and I was so tired, and soup sounded like just about the greatest thing in the world. But how can I get this soup? I’m upstairs in bed. Do we even have soup in the house? I decided my only option was to call Andrew’s cell phone (he was still all the way downstairs at this point). I called and sadly heard his phone vibrating on his bedside table. Dang.

I hobbled back downstairs and stood in the kitchen, where Andrew had pulled out the rubber gloves and was deep cleaning the sink and counters. After a minute he turned and looked at me.

“Hi honey. How are you doing?”

“I’m tired. Let’s make soup.”

“We can make soup, but I don’t think we have everything we need. Do you want me to go out and get you some soup?”

“I don’t know. I think I need a shower.”

Andrew went back to cleaning because he’s an awesome husband, and I made the trip upstairs to take a shower… where I fell asleep. When I finally got myself ready to leave the house (it took longer than you might think), Andrew walked upstairs to change clothes. He picked up his cell phone.

“Did you call me at 1:30?”

“Yeah.”

“Where were you?”

(I patted my side of the bed.)

“You called me from the bed?”

“Yeah. About the soup.”

“What about the soup?”

“That I wanted some.”

“I didn’t have my phone with me.”

“…I know.”

Sleep deprivation at its finest. God bless that man for being patient with me. 😀

We ran a few errands, acquired all the ingredients for this soup, and made my sleepy dreams come true:

Mmm. Soup. 🙂

Sleep was the theme of the rest of the weekend: fell asleep on the couch Saturday night, slept in Sunday morning, fell asleep on the couch again Sunday afternoon…

Andrew and I both took off work today because my lack of sleep stole our weekend, and we have some good things planned for the day (that’s not entirely true… we are planning to plan some good things for the day, but so far we haven’t made it past, “Sleep in and eat breakfast.” 😀

Have a great Monday!

Sleep deprivation: do you become as helpless as I do?
What did you do this weekend?
Have you ever worn a gorilla costume?

In Defense of (Posting Pictures of) Food

Posted on September 12, 2013 by Catherine @ A Two Storey Home

My name is Catherine, and I am a foodie.

I’ve seen a disturbing trend on social media lately: food photo hating. That’s right–there are people out there right now who are bored to tears by the photos we post of our delicious meals and culinary masterpieces. If you are one of those people, this post is for you. I’d like the chance to explain to you why I post photos of the food that I grow, eat, and love.

When I initially wrote this post, I included a witty, but snarky apology for forcing others to look at our food photos. Before posting I decided it was probably a little too heavy with the sarcasm, so instead, I will say this: if you don’t like what anyone posts online, hide them from your news feed, don’t follow them on Instagram, and don’t click on the link to their blog. That’s what I do when you post photos of… er… never mind. The choice is yours. I won’t be offended.

I post photos of food because I get excited about food. You post photos of what excites you, right? Scrolling through my Facebook news feed right now I see photos of: new boots, a sailboat, a double-layered marble cake with chocolate frosting, a baby deer, a wedding, a new haircut, the sorority squat, a football helmet, a new purse, a baby with a dog–We post little glimpses of our lives, and a good meal is one of those glimpses for me. Here’s why:

1. Food powers everything we do. All the activities we love are possible because we have good food in our bellies. Running marathons, hiking, playing with your kids, focusing in school or at work (okay, maybe you don’t love that, but it has to be done), simply hanging out with friends–your performance and ability to be in the moment will suffer if you are not well nourished. What you put in your body matters; while we may not be what we eat, we certainly feel the effects of what we eat (or don’t eat).

“We are indeed much more than what we eat, but what we eat can nevertheless help us be much more than what we are.” -Adelle Davis

2. Food tastes amazing. As vital as food is to our lives, it could have been as boring as breathing–something that just happens naturally and keeps us alive. Instead, God gave food taste, and why in the world would He have done that if we weren’t meant to enjoy it? Eating, like other activities that ensure the survival of the human race, is meant to be pleasurable. Food is a gift, not only in the fact that we have it and aren’t starving, but that it tastes so good! Why would you not celebrate that?

“Nothing would be more tiresome than eating and drinking if God had not made them a pleasure as well as a necessity.” -Voltaire

3. Food builds relationships. Because we need food to power everything we do, and it’s not a boring pill that we have to take each morning, the act of eating gives us reason to pause a few times during the day, often with other people. How many relationships in your life have developed over the course of many meals? The vast majority. From childhood dinners with your family to school lunches in the cafeteria with friends to dates with your husband, sharing a meal bonds us with others.

“If you really want to make a friend, go to someone’s house and eat with him… people who give you their food give you their heart.” -Cesar Chavez

4. Food is art. Some of the most beautiful colors I’ve ever seen are in my garden. I take no credit for this, but I certainly enjoy it! Fresh produce is inherently visually pleasing.

“Did you ever stop to taste a carrot? Not just eat it, but taste it? You can’t taste the beauty and energy of the Earth in a Twinkie.” -Astrid Alauda

That’s why I post pictures of what I ate for dinner–because that meal was a crucial piece of my day that gave me energy to do what I love, provided quality time with people I care about, and pleased my senses in a way that compelled me to turn and thank my Creator and Provider.

If you aren’t at least a little bit excited about food, it might be time to reconsider what you’re eating or the pace of your day–I wouldn’t get excited about eating a fast food hamburger in my car or macaroni and cheese from a box before running out the door either. Good food doesn’t have to take hours to make, it just has to be real food.

So, happy eating to all. And don’t forget to post photos. 🙂

Sandwich Hater’s Lunch Jr. (Guest Post)

Posted on August 22, 2013 by Catherine @ A Two Storey Home

Our guest blogger today is my amazing big sister, Whitney. She brings a new perspective to the blog–the challenge of getting a 6-year-old to eat healthy foods daily. 😉 Enjoy!

“Occasionally my sister Catherine (DoDo to my children) posts about her lunch choices as a self-proclaimed “sandwich hater.” I can relate to these messages because, (although I enjoy anything that someone wants to put between two slices of perfect carb laden bread), my 6 year old absolutely refuses to eat a sandwich. (Editor’s note: ‘atta girl!)

Kendall is in the First grade in a year round school. I remember sitting in the parent orientation meeting before she started Kindergarten and listening to the Food Service Manager (head cafeteria lady) describe a typical school lunch. I was horrified. HORRIFIED. A 5 year old cannot be expected to lay the foundations for their entire academic career when we are feeding them hot dogs as a protein and tater tots as a vegetable. I knew then that I would be packing her lunch every.single.day.

So now comes the dilemma of this post. I need lunches that are: nutritious, portable, able to stay fresh until 12:30, likely to be eaten by a 6 year old, and void of all sandwich related paraphernalia.

A typical lunch for Kendall looks like this:

1 organic cheese stick, 1 homemade “Gogurt”, seasonal fruit, seasonal vegetable, and some sort of carbohydrate. This could be crackers, granola bar, veggie straws, etc. (I know, I know. The protein police have something to say about this. Cheese and yogurt both have protein and she’ll eat some chicken at dinner.) She also gets a treat, but there’s a rule. If anything in her lunchbox comes home (i.e. carrots) then her treat also has to come home. She can’t eat a cookie first and not have time/room for cucumber slices.

The best investment we made in the lunch project was some good Ziploc reusable containers. They have three compartments that separate her food so nothing runs together and they fit perfectly inside her lunch box. I also found these awesome silicone Popsicle molds that work great as yogurt containers. I just mix plain Greek yogurt with fruit, honey, or granola.

The next best investment we make is letting Kendall help pack her lunch most days. She gets to choose a fruit and a vegetable, she gets to help put it all in the box. She is now invested and empowered in her own meal and is more likely to eat it as a result.

We are fortunate in the fact that Kendall’s best friend at school also comes from a “real food” family. Together they stage a daily lunch room sit-in on school lunches, Cheetos, and most importantly: sandwiches.”

How could you make that sweet face eat a sandwich? Also, she comes by her love of ice cream naturally 😀

Thanks, sis!

Eating Well in the Real World (Guest Post)

Posted on August 19, 2013 by Catherine @ A Two Storey Home

Our guest blogger today is my little brother, Ross! He is a. funnier and b. a better writer than I am, so enjoy 😀

“Hey there, Catherine’s blog friends! I’m excited be making my long-overdue debut here on A Two Storey Home.

Now, I may not grow as much produce, eat as many hipster meals, or run as many miles as my big sister, but I think I can still provide you all with some valuable fitness and nutrition insight. Also, unlike some members of my family, I am not at an all-inclusive Jamaican resort without a computer. Thus, you are stuck with me.

So, without further adieu, here we go:

Between the ages of 18-22, there are three major transitions that significantly impact a person’s fitness and nutrition habits:

1) Freshman Year of College – While I think the “Freshman 15” is a fairly overblown phenomenon, there’s no question that the college lifestyle requires a serious adjustment. Gone are the days of strict high school athletic schedules, home-cooked meals, and childhood metabolism. I didn’t necessarily gain weight freshman year, but I certainly replaced some of my high school muscles with some extra cushion. All you can eat? Challenge accepted.

2) Moving Off-Campus – You don’t hear much about this transition period, but it’s a sneaky-dangerous time in a college student’s life. Smaller meal plans, more than a 100-foot walk to the gym, and zero supervision. I remember looking at my weekend’s credit card statement one Monday during my sophomore year: takeout Chinese, McDonald’s, 7-11, and Sonic. All in one weekend. Woof.

3) Entering the Real World – It took nearly 250 words, but I’ve finally reached the transition period I set out to talk about in this post. Although I’m just 14 months into this whole “adulthood” thing, I’ve found it to be the most successful health and fitness transition yet. Structured schedules, hand-me-down cookware, and enough money to pay for the occasional fruit or vegetable…what more could a guy want? I guess a trip to Jamaica would be nice, but who has time for that?

The real world has been an excellent opportunity to redeem myself for the “Moving Off-Campus” portion of college. Honestly, they’re somewhat similar stages of life, just with four more years of maturity, and an equal amount of trips to Jamaica. Rather than playing N-64 and eating fast food, now I go to the gym and make my own meals. I’m such a young professional it hurts.

What are some of those Ross-made meals, you ask? Great question. In keeping with the ATSH theme, here’s a quick recipe for some really solid turkey burgers. My roommate Matt and I have made these a few times (his recipe), and they’re awesome. It’s the kind of food I’d imagine they would serve at one of those swanky all-inclusive Jamaican resorts.

(I’m leaving out quantities; we just eyeball it, and so should you). (Editor’s note: This is obviously a family trait).

Ground Turkey
Diced onion
Diced jalapeño
Diced garlic
Worcestershire Sauce
Salt
Pepper
Steak Sauce
Avocado

-Mix the turkey (super cheap at the Carytown Kroger, and presumably, most places) with the onion, jalapeño, garlic, Worcestershire, salt, and pepper.

– Form into patties

– Place patties on grill, on low-heat.

– It’s tough to over-cook turkey, so I’m not exactly sure how much time to cook it for. Just keep an eye on it and use good judgment.

– Serve on a whole-wheat bun or in a wrap. Feel free to add additional onions, jalapeños, or even tomatoes. The avocado and steak sauce are completely optional, but both are really good to spread on the bun or the wrap.

In fairness, things like this are not an everyday occasion. Generally, my dinners consist of a grilled chicken breast, a bag of vegetables and/or pasta, and some sort of fruit. My meals are pretty generic, but they’re quick, reasonably healthy, and very cost-effective – all very important qualities for a 23-year-old male who isn’t in Jamaica.

This is getting excessively long, so I’ll actually hold off on the exercise portion of this post. Thanks so much for letting me intrude on your blog world for a day. It was nice to get back on the writing train.

Hopefully Catherine will invite me back to discuss the fitness challenges associated with being a 20-something with a full-time desk job. That is, if she comes back from Jamaica. Did I mention she was in Jamaica?

Ross has been invited back to write part 2, as well as other posts in the future. If I don’t return from Jamaica, he gains full operational control of A Two Storey Home.

Trampolines, a Brave Birthday, and Family

Posted on August 12, 2013 by Catherine @ A Two Storey Home

Happy Monday, everyone! We had a full weekend in North Carolina celebrating our niece Lauren’s 4th birthday. My dad, aunt, and uncle drove up from Georgia for the weekend, and my mom and brother drove down from Richmond Saturday. I know there will come a time that the entire family can’t gather for the nieces’ parties, but for now I love the tradition. 🙂

We drove down early Friday evening and met my sister, brother-in-law, nieces and friend Jeanine at Defy Gravity–Raleigh’s indoor trampoline gym. If you have never been to a place like this, find the one closest to you and go. Today. Jumping in a room full of trampolines makes you feel like a kid… and also gives you a fantastic workout!

Unfortunately, it’s nearly impossible to get a non-blurry, mid-jump iphone photo. 😉

Saturday morning, before the party prepping picked up for the day, my aunt Ann and I went for a run through the Capital Area Greenway–a beautiful park with lots of trails (paved and unpaved) and wildlife.

I took these photos as the end of the run, but I wish I’d run with my phone to capture some of the beauty of this place. We ran around a lake, jumped across streams, high-stepped over roots, and ran within feet of a bunch of deer, who were obviously accustomed to having people around. It was fantastic!

After the run, it was party prep time. I’ve mentioned this before (see Kendall’s birthday party back in March), but Whitney and Jeanine go all out for birthdays. Lauren’s party was “Brave” themed (the movie, not the adjective ;-)). Here are a few of the details:

Plus the Highland Games in the backyard:

Beanbag toss (board painted by Jeanine), log toss, and archery

Everyone had a great time at the party, and we were all pretty wiped out afterwards! For the rest of the evening we relaxed, made tacos for dinner, and just enjoyed time with family. Most of the crew hit the road early Sunday morning, but Andrew and I hung around to have brunch with the birthday girl (her actual birthday was Sunday.) Finally, with full bellies, we said goodbye and drove back home.

The first thing we did when we arrived home was crawl into bed and take a 45-minute power nap; between the travel and the excitement of the weekend, neither one of us were going to be functional without a nap :). Afterwards we made a trip to the grocery store, and when we arrived back home, Andrew mowed the grass, and I started dinner: salmon, roasted acorn squash, and a brown rice/quinoa mixture (we had about 1/2 c left of each that we needed to use!)

Delicious.

What was the highlight of your weekend?
Have you ever been to an indoor trampoline gym? What did you think??

New Favorite Breakfast: Overnight Oats

Posted on August 9, 2013 by Catherine @ A Two Storey Home

For years I was a faithful Kashi Go Lean cereal eater. This week I decided to try something new–something with fewer ingredients and less fiber–for the most important meal of the day, and I am pleased with the switch.

I don’t know who stumbled upon or coined the term “Overnight Oats,” but they must be brilliant. I love oatmeal, but I never want to take the time to make it in the morning–we don’t have a microwave, and who wants to dirty a pot on a weekday before they’ve had coffee? Not this girl. Enter overnight oats. Put the ingredients in a bowl before you go to bed, and it’s ready when you wake up.

In my bowl this week: 1/2 c oats (not instant), 1/2 c + splash soy milk, frozen blueberries, sprinkle of cinnamon, pinch of salt. In the morning I stir in a spoonful of peanut butter. And, of course, coffee with soy milk to wash it all down.

It’s easy, delicious, and keeps me full for hours! I think I’m in love.

What’s your go-to breakfast?

The Day I Ate Almost No Produce

Posted on August 5, 2013 by Catherine @ A Two Storey Home

Oh, Monday; you have arrived again. I am definitely dragging a little bit today!

As I mentioned yesterday, on Saturday morning we spent some time in the garden. Sadly, we picked and sliced our first cantaloupe before it was fully ripe.

So sad.

We also, sadly, had to pull out the cucumber plants. After doing research, we determined they had some kind of mildew that had infected the entire plant. Not a particularly satisfying day in the garden.

As I also wrote yesterday, we then hiked the Buttermilk Trail. Allow me to backtrack, though. If I were to name this particular Saturday, it would be, “The Day I Ate Almost No Produce.” It wasn’t intentional, but at the end of the day I looked back and thought, I ate horribly today. Hah! In this case, I define “eating horribly” as lacking nutrient-dense foods, like fruits, vegetables, and whole grains. Here’s what the day looked like in terms of food:

Breakfast: 2 Gluten-free pancakes with honey, 2 scrambled eggs
Breakfast afterthought: Peach (Oh, I guess I should eat some fruit…)
Lunch: 3-4 oz leftover steak, GF cupcake
Dinner: 1/2 chicken burrito, an obscene amount of chips and salsa, 1 frozen margarita

We woke up late and had a later-than-usual breakfast. When lunchtime rolled around, I wasn’t especially hungry (but yes, hungry enough to eat a cupcake… just not hungry enough to muscle down carrots ;-)). I didn’t pack any snacks for the hike which never happens, but I was so full from a late breakfast and lunch that I didn’t think about it. Fast-forward a few hours and five miles into the hike. I. Was. Starving. It was hot and humid, and Andrew said, “I want a margarita.” I agreed, and we decided to drive straight to Nacho Mamas for an early dinner (like 5:30 PM) as soon as we arrived back at the car.

What do you do when you have been exercising for hours with no snacks and someone puts a basket of chips and salsa in front of you? You eat the entire basket almost before the waitress can take your drink order, of course.

The veggies were there; I just didn’t touch them.

Before our dinners arrived, the two of us finished almost two baskets of chips and salsa (at least salsa is made up of veggies and I ate a lot of it?) plus our delicious frozen beverages (Andrew had two!) As I finally cut into my burrito, the fullness started to set in, and it set in fast and hard. After eating half, I put the silverware down, sat back from the table, and said, “Oh, I ate way too much.” I didn’t feel particularly well for a few hours after that.

Aside from overeating in one sitting at dinner, I didn’t eat too much food throughout the day; I just didn’t eat particularly well. At the end of the day I thought, I’m not going to eat “perfectly” every day, and that’s okay. I’m human. My Sunday contained a few more vegetables. 😉

When you don’t have a “perfectly healthy” eating day, cut yourself some slack. We’re only human!

Have you ever let yourself get too hungry and then overeaten?
How do you squeeze more produce into your day?

Ultimate Frisbee + My New Favorite Squash Recipe

Posted on July 31, 2013 by Catherine @ A Two Storey Home

I am sore this morning! Last night we played Ultimate Frisbee with friends, and we played hard. I’ll get to that in a minute, but first, dinner.

We enjoyed leftovers from an awesome dinner Monday night: chicken sausages with a potato, squash, and goat cheese gratin. I used this recipe for the gratin (minus the milk and Parmesan cheese; Andrew can handle goat cheese.)

Oh, it was delicious. Squash by itself? Not my favorite. Squash with my beloved potatoes? Oh, yes. This recipe is a winner, for sure.

After eating, we made our way to the University of Richmond to meet the Ultimate Frisbee gang. We went a little bit early so Andrew and a few others could play Spikeball first. I embraced the opportunity to go for a walk through the beautiful campus.

Ready. To. Play. 😉

Last week we had 8 people for Frisbee; this week we had twenty. Rather than play a crowded 10-on-10 game, we made four teams and had a mini tournament on two adjacent fields. We each played one game (first team to score 11,) then the winners played, and the losers played. By the end, we’d all spend about 90 minutes running pretty hard. The teams were beautifully even in terms of abilities, so although we won our games (:-D), both were very close, and there was no time to rest.

After driving home and hobbling from the car to the house, I made my favorite workout recovery meal–a smoothie. This cup contained frozen berries, banana, mixed greens, peanut butter, and soy milk. While this sounds rather strange and is not my typical smoothie combination–I usually use spinach, but we have mixed greens on hand right now, and I usually forego the peanut butter, but I wanted some extra protein–it actually tasted great! And no, I could not taste the greens. 🙂

I love smoothies as workout recovery fuel because they contain carbohydrates, protein, and lots of vitamins, depending on what fruit you include. Unfortunately, none of that is preventing my legs and glutes from being incredibly sore this morning. 😀

What do you eat/drink after a hard workout?
Do you ever play Ultimate Frisbee?

Fitness Apps and Listening to Your Body

Posted on July 27, 2013 by Catherine @ A Two Storey Home

Last week I mentioned that I downloaded the MyFitnessPal app out of curiosity about how my diet measures up to recommended guidelines. Since then I have been recording my food and exercise (on week days), and I have one overarching thought about the app: It’s a helpful tool, but it’s still crucial to listen to your body. Before I go into that, here’s what my week looked like in terms of workouts:

Monday: Running-30 minutes (AM); Walking-25 minutes (PM)
Tuesday: Weight circuits- 30 minutes; Walking-30 minutes (AM); Ultimate Frisbee- 70 minutes (PM)
Wednesday: Walking- 30 minutes (AM); Yoga-60 minutes (PM)
Thursday: Weight circuits (upper body)-20 minutes; Walking- 30 minutes
Friday: Running- 30 minutes

Let me draw your attention to Tuesday. I burned a lot of calories through exercise that day–in the morning I lifted weights and did some light cardio, and after dinner I played a very intense game of Ultimate Frisbee with a group of friends. The game was four-on-four, which means we all did a lot of running (with so few people on each team, you really cannot take a break,) and the only other girl playing (opposite team) was very comparable to me in terms of physical abilities (speed, willingness to crash into someone to catch the frisbee ;-)), so I was giving my all the entire game.

When we arrived back home around 9 PM, I had a substantial snack, but according to MyFitnessPal, I still fell way short on calories (and fat) that day.

(Side note: check out my fantastic protein intake; the only meat I had that day was about 2 oz of pork tenderloin at dinner. Bam.)

Wednesday was a different story, however. I took it easier with my exercise, but I was so much hungrier as a result of the previous day. MyFitnessPal is just a tool and does not recognize that hunger can carry over, so on Wednesday I exceeded my recommended calories, fat, and…well, everything! I think it would have been detrimental to my health to adhere strictly to what the app said I needed–my body knew it needed more.

My point is, this app is a great tool for getting the nutrients you need, but it doesn’t know your body as well as you do. Listen to and honor your body!

A Two Storey Home

Where Marriage and Healthy Living Meet

Tag Archives: nutrition