tag:blogger.com,1999:blog-7479894272838137132024-02-19T00:26:19.913-08:00PorrazzaNutrition - Nutrition Made SimpleAll about healthy eating as a lifestyle change and not a diet!Anonymoushttp://www.blogger.com/profile/05690851194186300323noreply@blogger.comBlogger106125tag:blogger.com,1999:blog-747989427283813713.post-80169191485032373752018-01-25T12:00:00.000-08:002018-01-25T12:02:45.319-08:00Tips for Packing a Healthy Lunch Welcome back to PorrazzaNutrition! <div>
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When I first went went full-time with my practice and quit my "day" job, I got out of the habit of packing a lunch. I was mostly out seeing clients in the AM and after dinner, so I only really needed to pack snacks on-the-go. This January, I took a short-term teaching contract at a local community college and with teaching 4 classes back-to-back and my office hours, snacks just weren't going to cut it! </div>
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I wanted to share with you my essentials for packing a healthy lunch, basics to keeping the nutrient balance, and how to prep smart! </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4rP5258e2F4bEi-ezxNgEzE49cYbqItLLxwF9gaUysBQjT5Kn9NZLFMhWbAat6kRgLWDFW4ayhCRiGZ4voy08X4udCBiVc_a99EQgkfg7p92EhcKGlu4sd8E2IW0jaZDI34bMZj5QCnE/s1600/20180124_193523.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="975" data-original-width="1600" height="120" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4rP5258e2F4bEi-ezxNgEzE49cYbqItLLxwF9gaUysBQjT5Kn9NZLFMhWbAat6kRgLWDFW4ayhCRiGZ4voy08X4udCBiVc_a99EQgkfg7p92EhcKGlu4sd8E2IW0jaZDI34bMZj5QCnE/s200/20180124_193523.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My fancy new collapsible container!</td></tr>
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<b>Essentials</b></div>
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<i>Lunchbox -</i> I prefer the insulated varieties and definitely go with boxes/bags that have a handle since I carry a lot of work bags. </div>
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<i>Ice Packs </i>- I like the gel ones versus the harder packs. The gel makes it easier to mold around my containers. </div>
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<i>Reusable Containers or Mason Jars </i>- I love using the short mason jars for my soups, stews, and fresh fruit since they don't spill! I did buy a collapsible container for my leftovers; however, I didn't think about how large it was when I bought it. It is awesome, but doesn't fit in my current lunchbox. So, make sure you have your lunchbox specs before buying a fancy new container!</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEib03RyYx7BTuOAj73nv7BU7iVs8JF3uBvl6YQZ7L_gQcRdRw_lP07TYlZ5AkI2O_Dd_uIM7IPY3chgkIS8fcnVlBJe6WQ_x2pMuHIeiMMNBp7cj5HmTdOQhaLkTKySZaF-3xVQ5-hqETw/s1600/20180124_193704.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEib03RyYx7BTuOAj73nv7BU7iVs8JF3uBvl6YQZ7L_gQcRdRw_lP07TYlZ5AkI2O_Dd_uIM7IPY3chgkIS8fcnVlBJe6WQ_x2pMuHIeiMMNBp7cj5HmTdOQhaLkTKySZaF-3xVQ5-hqETw/s200/20180124_193704.jpg" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Baby carrots for the win!</td></tr>
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<b>Nutrient Balance</b></div>
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When I pack my lunch, I always think of PCV - protein (lean), carbohydrate (high-fiber), and veggie (usually non-starchy) for the main fare. I also pack some extra veggies, fruits, and bars for my snacks/sides. I never know what food mood I will be in (i.e. crunchy, sweet, savory, soft), so I like to have a variety to choose from. Side note here, having a backup plan is key! You never know if you will hit traffic in a work commute, if you need to hang around for questions from staff, or if lunch ends up getting pushed back. Be prepared for when life gets crazy so you stay on track and fuel your body with good-for-you foods. </div>
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<b>Prep Smart</b></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilHjri3YG_fwm_40GBuraDoAyvGFF-dhWNtF08gVoS4MiI-PBON0rB5ltPv9uLI09G3rw3pjMyoBiNBzf7erTpmZ_8c6-qHTvZCsY-nT1xu7gE30ca2ObxrR2keVzlDeAilcyZWNY_4M8/s1600/20180124_192852.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilHjri3YG_fwm_40GBuraDoAyvGFF-dhWNtF08gVoS4MiI-PBON0rB5ltPv9uLI09G3rw3pjMyoBiNBzf7erTpmZ_8c6-qHTvZCsY-nT1xu7gE30ca2ObxrR2keVzlDeAilcyZWNY_4M8/s200/20180124_192852.jpg" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Peanut butter balls for snacks!</td></tr>
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I won't lie, I rely a lot on portioned unsweetened applesauce cups, no-sugar-added dried fruit (mango and prunes are my favorites), and baby carrots for my lunch/snack staples. I have been trying to spend more time on prepping the larger parts of my meals versus the snack/side items to save time. </div>
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I usually carve out about 30-minutes of time on Sunday nights to prep for the week. This means peeling oranges and portioning them into containers, putting baby carrots in containers, scooping out hummus, and pulling applesauce cups from the bottom of the fridge to the top. Whatever will make my night before prep easier the better! <br />
I also make a lot of my lunches from my leftover dinners. I highly recommend batch-cooking grains (i.e. brown rice and quinoa) and even your proteins (like tofu) to make into easy meals. I have been trying to make more of my own snack bars/power balls versus buying them since it has gotten pretty costly. I like making these <a href="http://nutritionatyourfingertips.blogspot.com/2013/03/quick-protein-power-up-balls.html" target="_blank">peanut butter balls</a> 1 day and eating them all week for snacks!</div>
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I hope this gives you some tips to packing a healthy lunch! Have a great rest of your week!</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhl38rJQyIJSdAC0ZDm8TXWGwtZTH1oeOV1ZJS-Ie9R5n5hlkAtRzXPHjPY92D2mg14kMdccCWlbFD2-FmRpl7sGoL1OVI-Vh00mAKC0awoic-Ql9FadOM05zx_8CVRbyjA-KmgTei5J6E/s1600/20180124_211651.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1456" data-original-width="1600" height="291" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhl38rJQyIJSdAC0ZDm8TXWGwtZTH1oeOV1ZJS-Ie9R5n5hlkAtRzXPHjPY92D2mg14kMdccCWlbFD2-FmRpl7sGoL1OVI-Vh00mAKC0awoic-Ql9FadOM05zx_8CVRbyjA-KmgTei5J6E/s320/20180124_211651.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Bean salad with carrots and hemp seeds + orange + dried mango + sweet potato chips!</td></tr>
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Anonymoushttp://www.blogger.com/profile/05690851194186300323noreply@blogger.com0tag:blogger.com,1999:blog-747989427283813713.post-46343976564796023482018-01-10T18:27:00.000-08:002018-01-10T18:27:38.241-08:00Better-For-You Lasagna Recipe (Gluten-Free, Vegan)The time has come! I finally (I hope) perfected my lasagna recipe! I don't even know the last time I had lasagna since gluten-free lasagna noodles are so hard to find! This is a simple and easy-to-freeze recipe that the whole family will enjoy!<br />
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<b>Better-For-You Lasagna Recipe (Gluten-free, Vegan)</b><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXRXGESrSJcf3LOSXlXGWU2qunhkGdOePvVRSRrMacnOGuxLyWjeSlI170mnOZGDD3SxWK9yeDYi3_JjnP0wrgHJXVBBKWggEqok3YTjYm6K236z-fbgTU3RaWuQ0l6RQq90jmQ4zqr2A/s1600/20180110_212059.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1445" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXRXGESrSJcf3LOSXlXGWU2qunhkGdOePvVRSRrMacnOGuxLyWjeSlI170mnOZGDD3SxWK9yeDYi3_JjnP0wrgHJXVBBKWggEqok3YTjYm6K236z-fbgTU3RaWuQ0l6RQq90jmQ4zqr2A/s200/20180110_212059.jpg" width="200" /></a><i>Ingredients</i><br />
2 boxes Explore Cuisine Green Lentil Lasagna*<br />
1/3 cup 100% lemon juice<br />
12-ounce soft tofu, drained **<br />
1/4 cup nutritional yeast + extra for layers<br />
2 tablespoon Italian seasoning<br />
2 teaspoons onion powder<br />
2 tablespoons olive oil<br />
Dash of salt and pepper<br />
Low-sodium vegetable broth***<br />
Two 24-ounce jars of Victoria pasta sauce (or marinara)****<br />
<i>Optional Ingredients:</i> 1-2 handfuls of spinach, 1/4 cup Vegan Parmesan, 1 bag Vegan "meat" crumbles<br />
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<i>Directions</i><br />
1. Preheat oven to 350 degrees F. Grease a 13x9" baking dish.<br />
2. In a high-powered blender or food processor, puree: lemon, tofu, nutritional yeast, Italian seasoning, olive oil, optional spinach, onion, salt and pepper.<br />
3. Layer in baking dish in this order: about 1/4 cup marinara/sauce, 3-4 noodles, 1/4 cup of marinara, 1/4 cup tofu ricotta, optional crumbles, 1 tablespoon nutritional yeast, 1 tablespoon optional vegan Parmesan, 2 tablespoons sauce and 3-4 noodles. Repeat ending with noodles topped with sauce and Vegan Parmesan.<br />
4. Bake, covered, for 45-55 minutes. <br />
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<b><i>Recipe Notes</i></b><br />
*You can use any pasta; however, this brand is gluten-free and vegan. It also has a nice amount of protein and fiber, which makes it more of a complete meal. These lasagna noodles are also ones that do not need to be pre-cooked, which saves time.<br />
**Regular firm tofu can also be used. This creates the "ricotta."<br />
***If the tofu ricotta is too thick and will not blend properly, add in a few tablespoons of vegetable broth or almond milk to thin out. Do this by 1 tablespoon at a time, as you don't want the recipe to become runny.<br />
****I prefer this brand since there are simple ingredients. You can also use homemade pasta sauce too or any other brand. Typically, I use the full 2 jars. If you like more sauce on your lasagna, plan to reheat it or will be hot holding on a serving line, I would grab 3 and add in a little extra sauce within the layers so it does not dry out.<br />
--> Optional Ingredients: You can barely see or taste the spinach, so I always add it to boost the nutritional content. I would highly suggest putting the spinach in the food processor versus throwing in the loose leaves.<br />
-->For the layers, I just estimated the amount of sauce and ricotta. Typically, I just scoop and spread in an even layer until the noodles are covered. You can totally pack the layers more and do less "noodles," or add more sauce. It really is up to your preference.Anonymoushttp://www.blogger.com/profile/05690851194186300323noreply@blogger.com0tag:blogger.com,1999:blog-747989427283813713.post-85205333258183680752017-11-02T09:08:00.000-07:002017-11-02T09:08:36.578-07:00Spicing Up Your VegetablesWelcome back to PorrazzaNutrition! If you read the l<a href="http://nutritionatyourfingertips.blogspot.com/2017/10/boost-your-vegetable-consumption-bitter.html" target="_blank">ast blog with tips for choosing bitter and sweet veggies</a>, then you may be back to learn just how to spice up the flavor! Once you choose a vegetable, the next step is sprucing them up with herbs, spices or other foods. Check out the steps below for how to create vegetable dishes that you will actually enjoy eating!<br />
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<b><i>Step #1: Pick a Veggie</i></b><br />
Start with a vegetable you already enjoy or choose one that you have never had before. Trying new vegetables can expand your horizon to increase your vegetable intake. If you didn't like certain vegetables in the past, try them again now with a variation of spices or cooking methods to see if they make it back into your favorites!<br />
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<b><i>Step #2: Choose a Way to Spice or Sweeten your Veggie</i></b><br />
There are many ways you can add flavor to your vegetables for enjoyment. Making your vegetables either spicy, sour or salty can balance out the bitterness of the vegetable. Adding healthy sweets or healthy fats (like avocado, nuts, or olive oil) can also soften the bitter taste of vegetables.<br />
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- For spicy flavors, try black or red pepper, ginger, cumin, paprika, garlic, or fresh chilies.<br />
- For a more sour flavor, try lemons, limes, vinegar, or fermented veggies like kimchi, pickles, or sauerkraut. Just keep an eye on the sodium content for these items.<br />
- For a tangy flavor with some sweetness, try adding orange slices, sweet onions, or even olives.<br />
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<b><i>Step #3: Pick a Cooking Method</i></b><br />
Make sure to wash under running water your fresh vegetables before eating or cooking. Some healthy ways to cook your vegetables could be through steaming, sauteing, grilling, baking or braising!<br />
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Challenge yourself to trying a new vegetable this week! Leave a comment and let me know how it goes!<br />
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<i><span style="font-size: x-small;">Guest post written with the assistance of Biancha Jackson, a current Cedar Crest Distance Dietetic Intern. </span></i></div>
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<br />Anonymoushttp://www.blogger.com/profile/05690851194186300323noreply@blogger.com0tag:blogger.com,1999:blog-747989427283813713.post-16074998777576447402017-10-12T12:00:00.000-07:002017-10-12T12:00:04.386-07:00Boost Your Vegetable Consumption - Bitter Vs. Sweet “Don’t forget to eat all of your veggies on your plate!” The clean-your-plate club is one childhood memory that many of us will never forget. As we grow into adults, we have more freedom in what we choose and unfortunately, vegetables are often left off of the plate. Whether lack of vegetable consumption is due to the taste or convenience factor, there are ways to boost your consumption without compromising your taste buds.<br />
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When choosing different vegetables, keep in mind your preference for bitter and/or sweet taste. There are many vegetables with a natural sweetness that can satisfy a sugar craving. Actually, roasting vegetables in general will help bring out their natural sweet flavors! Check out the lists below of the least to most bitter vegetables and also those with a bit more sweetness! Choose your favorites or try something new based on your taste preferences.<br />
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<b>Bitter Vegetables (from least to most bitter)</b><br />
-Spinach<br />
-Asparagus<br />
-Broccoli<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1sag4zOnH9e54ZWhES0dn9PVnEAW9OFVc0kJ1k9vwO2467oT4I1qCmIorp9uyik8F3fjCVih_Go8taWPxQyjs6m8OcENR491oUgot0M4fooTKsM-H86dOlYp1iRUzA3xYELJYMblTXok/s1600/cabbage-2281210_1280.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1280" data-original-width="850" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1sag4zOnH9e54ZWhES0dn9PVnEAW9OFVc0kJ1k9vwO2467oT4I1qCmIorp9uyik8F3fjCVih_Go8taWPxQyjs6m8OcENR491oUgot0M4fooTKsM-H86dOlYp1iRUzA3xYELJYMblTXok/s400/cabbage-2281210_1280.jpg" width="265" /></a>-Brussels Sprouts<br />
-Belgian Endive<br />
-Swiss Chard<br />
-Collard Greens<br />
-Kale<br />
-Radicchio<br />
-Dandelion Greens<br />
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<b>Sweet Vegetables (from least to most sweetest)</b><br />
-Red Radishes<br />
-Green Cabbage<br />
-Turnips<br />
-Parsnips<br />
-Rutabagas<br />
-Peas<br />
-Carrots<br />
-Sweet Potatoes<br />
-Beets<br />
-Sweet Onions<br />
-Corn<br />
-Winter Squash<br />
-Yams<br />
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Knowing the levels of bitterness and sweetness of vegetables can help you to choose those that you actually enjoy eating! Give a new vegetable a try and leave a comment to let us know your thoughts!<br />
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Stay tuned for next week's blog, which will feature some of the best ways to flavor your vegetables!<br />
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<i><span style="font-size: x-small;">Guest post written with the assistance of Biancha Jackson, a current Cedar Crest Distance Dietetic Intern. </span></i>Anonymoushttp://www.blogger.com/profile/05690851194186300323noreply@blogger.com0tag:blogger.com,1999:blog-747989427283813713.post-37672159952756319872017-09-25T10:15:00.000-07:002017-09-25T10:15:10.259-07:00Stuffed Mushroom Caps (Plant-Based, Gluten-Free)I have been in a huge food rut lately! Anyone else ever get to that point? I feel like all I do is cook the same meals over and over. To spruce things up in the kitchen, I made it a point to buy and cook foods that I haven't made in a while (or never tried before). My goal was to try something different at least once per week.<br />
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With that, I have fallen back in love with mushrooms, which are currently in season. Mushrooms are low in calories, yet, high in Riboflavin (Vitamin B2), which plays a key role in energy production and metabolism. Mushrooms are also good sources of Niacin and Copper. Check out the recipe below for my stuffed mushroom creation, which can be altered to your food preferences! This is a great way to use up leftovers too.<br />
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<b>Stuffed Mushroom Caps Recipe</b><br />
<i>Plant-Based, Vegetarian, Gluten-Free</i><br />
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<i><b>Ingredients</b></i><br />
6 baby bella mushroom caps, cleaned with stems removed<br />
3/4 cup mild low-sodium salsa<br />
1 flax-egg <br />
1/2 cup cooked brown rice<br />
1/4 cup cubed extra-firm tofu<br />
2 tablespoons almond flour<br />
3 tablespoons nutritional yeast<br />
1/4 teaspoon each: garlic powder and onion powder<br />
1 teaspoon Italian seasoning<br />
Dash salt and pepper<br />
Optional toppings: fresh, diced tomatoes + shredded dairy-free cheese + nutritional yeast<br />
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<b><i>Directions</i></b><br />
1. Preheat oven to 350 degrees F. Line a baking sheet with parchment or greased foil.<br />
2. In a single layer, place mushrooms with cap side down.<br />
3. In a medium bowl, mix together all ingredients and gently stuff into each mushroom cap.<br />
4. Bake, uncovered, for 30-40 minutes or until caps are soft and stuffing is hot.<br />
5. Top caps with optional ingredients and broil for 2-3 minutes or until golden brown. Enjoy!<br />
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<b><i>Recipe Notes</i></b><br />
-Portabello mushrooms can also be used. The mix makes enough for 5-6 portabello mushrooms.<br />
-In place of salsa, you can use diced tomatoes.<br />
-In place of the brown rice, you can also use quinoa.<br />
-1 flax-egg can be made by mixing 1 tablespoon ground flaxseed and 3 tablespoons of water. Let sit for about 3 minutes (will gel together).<br />
-Tempeh or a crumbled veggie burger can be used in place of the tofu.<br />
-Flaxseed meal, coconut flour, whole wheat flour, can also be used.<br />
-Seasonings can be adjusted based on taste preference.<br />
-Extra "stuffing" can be heated on the stove-top and served with whole grain or corn chips!<br />
-To reduce cooking time, ingredients can be sauteed in a pan prior to stuffing in each mushroom.<br />
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<br />Anonymoushttp://www.blogger.com/profile/05690851194186300323noreply@blogger.com0tag:blogger.com,1999:blog-747989427283813713.post-87286335981776720682017-08-24T11:00:00.000-07:002017-08-24T11:00:15.996-07:00Back to School Lunch Tips (Plant-Based)<span style="font-family: inherit; text-indent: 36pt; white-space: pre-wrap;">Summer is coming to a close and before you know it, school will be back in session. Although school lunches have come a long way in terms of healthful options, some may still choose to brown bag it due to limited lunch options or long lines at school. No matter if you choose to buy or pack a lunch, nutrient-dense foods should still be at the forefront of your menu. After all, a nutritious lunch will help to fuel your child’s growing body and give them the energy they need to focus during the school day. </span><br />
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<span style="text-indent: 36pt; white-space: pre-wrap;"><span style="font-family: inherit;">If you are planning to have your child buy lunch, review with them the school lunch menu so they can pick healthy and well-balanced options for each day. When packing a lunch, it is important to get your child involved since they are more likely to consume what they helped pack. You will also help to eliminate food waste when taking into consideration their food preferences.</span></span><br />
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<span style="text-indent: 36pt; white-space: pre-wrap;"><span style="font-family: inherit;">When choosing or packing a lunch, try to aim for a balance of lean protein, high-fiber carbohydrates, and healthy fats. Some plant-based protein options could include tempeh, tofu, beans, nuts, or seeds. High-fiber carbohydrates can include whole fruits, whole grain breads, whole grain pastas, unsweetened applesauce cups, or quinoa. Healthy fats could include nuts, seeds, avocado, or low-sugar almond yogurts. </span></span><span style="text-indent: 48px; white-space: pre-wrap;">Keep lunches cool and at a safe temperature by sending ice packs, insulated lunch boxes, or frozen waters. </span><br />
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<span style="font-family: inherit; font-weight: 700; white-space: pre-wrap;">Check out some of the sample lunch options below for inspiration!</span><br />
<span style="font-family: inherit; text-indent: 36pt; white-space: pre-wrap;">-Fresh fruit salad using cookie cutters for fun shapes.</span><br />
<span style="font-family: inherit; text-indent: 36pt; white-space: pre-wrap;">-Hummus and veggies (baby carrots, broccoli, celery sticks, cucumbers) with whole grain pita. </span><br />
<span style="font-family: inherit; white-space: pre-wrap;">-Apple slices and peanut butter (or sunflower seed butter) with whole grain pretzels </span><br />
<span style="font-family: inherit; white-space: pre-wrap;">-Homemade veggie soup in an insulated container with whole grain crackers. </span><br />
<span style="font-family: inherit; white-space: pre-wrap;">-Salad topped with roasted chickpeas and mixed veggies and served with fresh fruit.</span><br />
<span style="font-family: inherit; white-space: pre-wrap;">-Whole grain tortilla wraps stuffed with veggies and lean protein.</span><br />
<span style="font-family: inherit; white-space: pre-wrap;">-Healthier PB&J made with chia jam, natural peanut butter, and whole grain bread.</span><br />
<span style="font-family: inherit; white-space: pre-wrap;">-Homemade granola bars with fresh fruit. </span><br />
<span style="font-family: inherit; white-space: pre-wrap;">-Brown rice bowls (or quinoa) topped with sauteed veggies and chickpeas (or tofu). </span><br />
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<span style="font-family: inherit; white-space: pre-wrap;"><i><span style="font-size: x-small;">Posted also available at EatRight </span></i></span></div>
Anonymoushttp://www.blogger.com/profile/05690851194186300323noreply@blogger.com0tag:blogger.com,1999:blog-747989427283813713.post-6034774443523794292017-08-10T16:00:00.000-07:002017-08-10T16:00:53.904-07:00Tips for Cooking HealthierHealthy meals, whether they be for one or a family, can often be the biggest struggle my clients have. Knowing what to serve. Knowing how to cook. Having the time to cook. All of these can be barriers in the way of you and your family's health. We don't want to spend hours in the kitchen; however, we still want to make sure we (and our families) have the best nutrition available.<br />
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Check out some of the healthy cooking tips below to see what you can incorporate in your daily routine!<br />
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<b><i>Try one new, healthy, recipe per week (or month)</i></b><br />
Feel like you make the same things over and over again? Try cooking one new healthy recipe once a week or once per month. Start weeding through your stacks of paper recipes, cookbooks, or Pinterest saves. You may even find something that becomes apart of your weekly meal rotation!<br />
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<b><i>Try better-for-you cooking methods</i></b><br />
Instead of frying try baking, roasting or steaming for your veggies and protein sources. Baking can be a simpler way to get a meal on the table, since it is a bit more hands off once you get the food in the oven. Roasting is a great way to bring out the natural sweetness in veggies! Steaming can help to retain the nutrient content of your foods (versus boiling).<br />
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<b><i>Leave sauces/dressings on the side</i></b><br />
We often think about dressings or gravies on-the-side for eating out; however, try the same strategy at home. If you need to, cook with a small amount of the sauce you need and leave the rest on the side to use sparingly. <br />
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<b><i>Swap it out</i></b><br />
Do you normally use mayo? How about swapping in avocado instead? Normally use a lot of oil? Try swapping or cutting the oil with a low-sodium vegetable broth. Use white breads or rices? Try whole grain or brown rice options. Look at your typical meals/recipes and see where you can swap in a more nutritious item!<br />
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<b><i>Use more herbs and spices</i></b><br />
In place of high-salt, high-fat sauces or seasoning blends, try using fresh or dried herbs/spices - basil, parsley, sage, cinnamon, nutmeg, paprika. etc. Read through the label of your favorite seasoning blends to see if you can replicate a healthier option.<br />
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<b><i>Cook once, eat twice</i></b><br />
When cooking grains (rice, quinoa, barley, etc), cook in larger quantities. Use leftovers for the next day's meals so you can reduce the amount of time you spend in the kitchen.<br />
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<b><i>Add at least 1 cup of veggies</i></b><br />
Most Americans are not eating enough vegetables. One way to boost your intake is to commit to choosing at least 1 cup (2 servings) of veggies with each meal. Alternate with fresh, no-salt-added frozen or canned veggies. Try a variety of herbs and spices or sprinkle fresh lemon or lime juice on cooked veggies. The veggies will add a variety of nutrients (including fiber) to the meal and help to keep you fuller for longer.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgg4OScQYSXvwK4HUMxnd6_bXE_iqLacC08bL1Vewiw3cBpo2_-7BIPUz7Ie271dYlvLW-p1jtuCYjR3lBg1uSXEcSvV9vym4J-SzS7zddwPj7rOYfvxwOAhnMU0I2Ufu3DYdKhVRqDoNM/s1600/background-1932466_1280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="847" data-original-width="1280" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgg4OScQYSXvwK4HUMxnd6_bXE_iqLacC08bL1Vewiw3cBpo2_-7BIPUz7Ie271dYlvLW-p1jtuCYjR3lBg1uSXEcSvV9vym4J-SzS7zddwPj7rOYfvxwOAhnMU0I2Ufu3DYdKhVRqDoNM/s320/background-1932466_1280.jpg" width="320" /></a></div>
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<b>How will you plan to cook healthier this week? Do you have a healthy cooking tip to share? Leave it in the comments below!</b></div>
<br />Anonymoushttp://www.blogger.com/profile/05690851194186300323noreply@blogger.com0tag:blogger.com,1999:blog-747989427283813713.post-34798846186026355822017-07-20T10:00:00.000-07:002017-07-20T10:00:16.798-07:00Dietitian Picks - Top 10 Kitchen GadgetsI don't know about anyone else, but I have a ton of kitchen equipment (some of which I never use). I love trying out new products, especially if it makes my life simpler (or healthier).This week, I wanted to mix things up a bit from tips and recipes and give you a sneak peak into my kitchen! Today's post features just a few of my go-to kitchen gadgets/equipment (no affiliate links). Enjoy!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgumuQO6Urtm7HW1kgCgqFA2xnQYHjDLpIXclGrYeK-mWhDHcTnXrz8dle-nTe_Xhv8mrD31b4gDFIUFNdDRsr7zjgk6KROec6lG7FdsFOCOaW8Yr8F7l5KObMAyCtreOsilNJ441BIXos/s1600/20170719_171344.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="531" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgumuQO6Urtm7HW1kgCgqFA2xnQYHjDLpIXclGrYeK-mWhDHcTnXrz8dle-nTe_Xhv8mrD31b4gDFIUFNdDRsr7zjgk6KROec6lG7FdsFOCOaW8Yr8F7l5KObMAyCtreOsilNJ441BIXos/s320/20170719_171344.jpg" width="105" /></a><b>#1 - Immersion Blender</b><br />
I love, love my immersion blender! It is way easier to puree a soup or applesauce right in the pot without having to transfer to a standing blender. I also really like that this is small and comes apart, which is great for storage. I originally purchased mine in a pinch at my local supermarket; however, you can also buy online. The model I purchased also came with a whisk attachment, which I use a lot for making icings (versus pulling out my hand-mixer).<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFuXL-YjMpkbkoKtvjoJC6MxyMbNCr5wptbqjyGGkRaoufyOZMvPAsPgFGEs1421biwakAdjFlbx-t-DA5pvTpouv1ZSHlePdelNBVkljteqt-3V8STkfQ9goBm7n2lVNBUAnVLyzvNI0/s1600/20170719_171427.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="706" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFuXL-YjMpkbkoKtvjoJC6MxyMbNCr5wptbqjyGGkRaoufyOZMvPAsPgFGEs1421biwakAdjFlbx-t-DA5pvTpouv1ZSHlePdelNBVkljteqt-3V8STkfQ9goBm7n2lVNBUAnVLyzvNI0/s320/20170719_171427.jpg" width="139" /></a><br />
<b>#2 - Salad Dressing Bottle </b><br />
If you are looking to make your own dressings, this is a great kitchen staple. I modify the recipes a bit to decrease salt or sugar where needed. I like that the measurements are right on the bottle, so I don't need extra measuring cups. I bought this bottle from <a href="https://www.amazon.com/Kolder-Salad-Dressing-Bottle-13-Ounce/dp/B002OOVB0I/ref=sr_1_3?ie=UTF8&qid=1500500448&sr=8-3&keywords=salad+dressing+bottle" target="_blank">Amazon</a>. This is also a great gift for Dietitians or just friends/family looking to live healthier. <br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMKLWi7Hd7rPdB7_uIig53_H861zQO4GohnyiJh6YLgfdn4Cf_6eMVpl9YQlAcNO86-fIopOTk6mYB_QQ_29Le1t1aB4H9uZjDUzut4-oTPlKaeDPKKDKzCRljzGkMoehfeZ6-99JSGTI/s1600/20170719_171710.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1028" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMKLWi7Hd7rPdB7_uIig53_H861zQO4GohnyiJh6YLgfdn4Cf_6eMVpl9YQlAcNO86-fIopOTk6mYB_QQ_29Le1t1aB4H9uZjDUzut4-oTPlKaeDPKKDKzCRljzGkMoehfeZ6-99JSGTI/s200/20170719_171710.jpg" width="128" /></a><br />
<b>#3 - NutriBullet (or any blender)</b><br />
I love making smoothies for a quick meal on-the-go, especially in the morning. I originally had a smaller blender, but, recently upgraded to the Nutribullet Rx. I went with this model because you can make soups in 7-minutes (and yes it works). This model is a bit big, so if you don't think you will use the hot setting, you could also go for the smaller model, which will work just as well (and take up less counter space).<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-wDFuZb_Bw5toV7tu2Xf8eh2x645xZ5CuaZgkzkvVdS5DgBkde2JEa8rDDuqdR4KjnPKa2a76l1Ma6m8SCvqu1nLN7AVhoMABYmr_R_W7tFJnQRxaKGmhV05IYLROsTCr9JdKbl5NZuc/s1600/20170719_171453.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1022" data-original-width="1600" height="127" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-wDFuZb_Bw5toV7tu2Xf8eh2x645xZ5CuaZgkzkvVdS5DgBkde2JEa8rDDuqdR4KjnPKa2a76l1Ma6m8SCvqu1nLN7AVhoMABYmr_R_W7tFJnQRxaKGmhV05IYLROsTCr9JdKbl5NZuc/s200/20170719_171453.jpg" width="200" /></a><br />
<b>#4 - Teapot with Infuser</b><br />
I love my loose tea leaves, so I was really excited when I found this little teapot with an infuser built right in. It is the perfect size for just one person. I bought on <a href="https://www.amazon.com/Hiware-Stainless-Infuser-Borosilicate-Stovetop/dp/B00ZOLU1VI/ref=sr_1_3?ie=UTF8&qid=1500500887&sr=8-3&keywords=teapot+with+infuser" target="_blank">Amazon</a>; however, you can also buy other models in-store.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0mfJej5YN0I0jaWcoUlZlo4XRWhS1xOofuPHoPK3zqARERPC3o-D097BjeZbgT9BLH225GzFt9IeVYG9gr0dTAb6ZLXdGdunmokypFm04Y2wcQ_kKXc3pJFriTM3RGiDDvPGO2mFvwSo/s1600/20170719_171828.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1479" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0mfJej5YN0I0jaWcoUlZlo4XRWhS1xOofuPHoPK3zqARERPC3o-D097BjeZbgT9BLH225GzFt9IeVYG9gr0dTAb6ZLXdGdunmokypFm04Y2wcQ_kKXc3pJFriTM3RGiDDvPGO2mFvwSo/s200/20170719_171828.jpg" width="184" /></a><b>#5 - Stainless Steel Tea Infuser</b><br />
Before buying my teapot (see above), I bought a new tea infuser for loose teas. I originally had an infuser that was made out of silicone; however, it didn't have small enough holes, so I ended up with a lot of loose tea in my cup. Also, I felt like it gave an off-taste to my tea. After my silicone one, I bought a tea ball; however, the side kept opening and spilling the loose tea all over. I really like this model because the lid locks on and it sinks to the bottom of the tea cup versus floating around. Another one of my <a href="https://www.amazon.com/Schefs-Premium-Tea-Infuser-Stainless/dp/B00KX9XFCS/ref=sr_1_5?ie=UTF8&qid=1500500980&sr=8-5&keywords=stainless+steel+tea+infuser" target="_blank">Amazon</a> purchases...are you seeing a theme here haha :)<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYnqv9ZSuEqMQC45mtlqMy_GsvM59LDE39Tg11co2PVeZ42KrguHe9_2xzVs81kpuPO6O-2Oz_Z2Qmn-0YI6q5HCXHp58Af9K_-XSVw3AeZEJ0CxDpDsysiMKU7p83Ng3o-zGV8LiI10U/s1600/20170719_171529.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="687" data-original-width="1600" height="136" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYnqv9ZSuEqMQC45mtlqMy_GsvM59LDE39Tg11co2PVeZ42KrguHe9_2xzVs81kpuPO6O-2Oz_Z2Qmn-0YI6q5HCXHp58Af9K_-XSVw3AeZEJ0CxDpDsysiMKU7p83Ng3o-zGV8LiI10U/s320/20170719_171529.jpg" width="320" /></a><b>#6 - Adjustable Measuring Spoon</b><br />
This is great not only because it takes up less room in my kitchen drawers; but also, since I no longer have to root around looking for each individual measuring spoon. There are a lot of models out there online and in-store. I purchased this one from a catalog during National Nutrition Month!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3qgT_Ot1Ij3YWwuUt0LmgSOeqdp4bWQ-0Qy57n26ojHU3yetrfkqNgmCO8cs4QoYCL_zKIhXS4Gh9laPZLyLrewto-5bM6uYbtXYpwXa1oNUxV6yyeYzcxnOH0IUhfvBLJInYdDN97Ng/s1600/20170719_171554.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="825" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3qgT_Ot1Ij3YWwuUt0LmgSOeqdp4bWQ-0Qy57n26ojHU3yetrfkqNgmCO8cs4QoYCL_zKIhXS4Gh9laPZLyLrewto-5bM6uYbtXYpwXa1oNUxV6yyeYzcxnOH0IUhfvBLJInYdDN97Ng/s320/20170719_171554.jpg" width="164" /></a><b>#7 - Avocado Slicer</b><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnqpNmKAqh0k43AbVIkRMrWFTZh7Dz9fAZ1U315_oXPxan6-eelk_iDJvCKuDpnJH7QQWStNSpxnF55-6WD56fyrcRS3GU-1bKPdQRlFjGk6quNOGJcSBYwwA6tW3h6Er_qlL91Jtvia0/s1600/20170719_172058.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="536" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnqpNmKAqh0k43AbVIkRMrWFTZh7Dz9fAZ1U315_oXPxan6-eelk_iDJvCKuDpnJH7QQWStNSpxnF55-6WD56fyrcRS3GU-1bKPdQRlFjGk6quNOGJcSBYwwA6tW3h6Er_qlL91Jtvia0/s320/20170719_172058.jpg" width="107" /></a>So this is one of the gadgets that I have that I don't necessarily NEED, but, I love how it functions! You use the left side to slice through the avocado, then the bottom portion to get out the seed, and the right side to slice the flesh and scoop out. This particular model was sent to me; however, there are a ton of inexpensive ones online and in-store. If you are an avocado lover (like me), you will certainly enjoy it.<br />
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<b>#8 - Stainless Steel Water-bottle </b><br />
Okay, I will admit that I have about 20 different water-bottles (2/3 are in storage); however, this is my absolute favorite! It keeps my water cold for 8+ hours, even if the outside feels hot. I also have one that I use for coffee because I often never get time to drink it before it gets cold so this works perfectly. I bought this particular one on a whim in a grocery store; however, they are literally everywhere.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3PouxsipMqQ9zfq2kt0a77qn0y8xOGbbxYzlWKbGObRMr7Eb6sRxWW4AEy5Ba85WByIyfO-lnnutqg4yFE-Sy-zr8ufXxeH4GQchsvDNVgCO6CgYba8PSrqAPzF6D72fnPGSBdv5yUOs/s1600/20170719_171617.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1412" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3PouxsipMqQ9zfq2kt0a77qn0y8xOGbbxYzlWKbGObRMr7Eb6sRxWW4AEy5Ba85WByIyfO-lnnutqg4yFE-Sy-zr8ufXxeH4GQchsvDNVgCO6CgYba8PSrqAPzF6D72fnPGSBdv5yUOs/s200/20170719_171617.jpg" width="176" /></a><b>#9 - Vegetable Spiralizer </b><br />
This is hands-down one of my all-time favorite kitchen gadgets! I mostly use it for zucchini-noodles; however, you could also make noodles out of potatoes or carrots too. They have larger models that sit on a counter; however, I wanted something smaller. I originally bought this one for about $8 maybe 3-4 years ago and it still works great. It also came with a small brush since it is really hard to clean the blades inside. You can spiralize using either end (varying levels of thickness).<br />
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<a href="http://nutritionatyourfingertips.blogspot.com/2017/03/sauteed-zoodles-with-fresh-pesto.html" target="_blank">Click the link for a healthy zoodle recipe (with fresh pesto). </a><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhTpVenO6Jzi2MB7bqcM92SxQFwN6UcUjUaxNmRAj76zG9WDY9Q9KbdxE39sb3ne_gD_HlVJ8LPwKvOo2pyUw8fhrDU0fG6vRI_VDNEhFTebhRBhGP4Lrcvv2Ga0e9XnS06lsmLRdFLhk/s1600/20170719_172538.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1175" data-original-width="1600" height="235" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhTpVenO6Jzi2MB7bqcM92SxQFwN6UcUjUaxNmRAj76zG9WDY9Q9KbdxE39sb3ne_gD_HlVJ8LPwKvOo2pyUw8fhrDU0fG6vRI_VDNEhFTebhRBhGP4Lrcvv2Ga0e9XnS06lsmLRdFLhk/s320/20170719_172538.jpg" width="320" /></a><b>#10 - Mason Jars (or Glass Jars/Containers)</b><br />
Confession time. I have a lot of mason jars. A LOT. In my defense, I do use them for practically everything though. I have a ton of different sizes, which actually serve a lot of purpose. The larger ones in the back of this picture I will use for making salads or overnight oats, storing leftover coffee or soup, or to put fresh fruit in when traveling (no leaking). The smaller jar to the left I will use for leftover smoothies or for salad fixings when I meal prep. The large, flatter, jar to the right I use for storing dips or homemade jams. Finally, the two small jars in the front I use for transporting ingredients for cooking classes or the holidays when I cook. I also will use the smaller ones for homemade jams/nut butters than I give away. I love the glass jars over plastic because they don't get funky after a while. Also, I never have spillage issues when traveling.<br />
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Leave a comment and let me know what your favorite kitchen gadgets/tools are!<br />
<br />Anonymoushttp://www.blogger.com/profile/05690851194186300323noreply@blogger.com0tag:blogger.com,1999:blog-747989427283813713.post-59707562501487895692017-07-06T11:00:00.000-07:002017-07-06T11:00:29.484-07:00Lemon-Berry Muffins Recently, I have been looking for a better-for-you muffin recipe that I could make and have as a snack when I wanted something sweet. A lot of the gluten-free, vegan baked goods are loaded with sugar and have really little fiber. I ended up combining a few of the recipes in my cookbooks with others I found online for these sweet little treats! I love making them in mini-muffin pans; however, for the recipe below, I used a standard 12-count muffin tray. Enjoy!<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5euLi_GEPOtcV6Lo_xRUYXcpUNKreoGWbz5paJ714TqeYKdf1etqTjnNAYS9_vSqu7laYdLzPLvcQr0_hUnotCPtmtcmKX1SgjZ66QdnryHSDBFQlXy51mV_eEASdXNcJML2ohsLNWsg/s1600/20170617_161150.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5euLi_GEPOtcV6Lo_xRUYXcpUNKreoGWbz5paJ714TqeYKdf1etqTjnNAYS9_vSqu7laYdLzPLvcQr0_hUnotCPtmtcmKX1SgjZ66QdnryHSDBFQlXy51mV_eEASdXNcJML2ohsLNWsg/s320/20170617_161150.jpg" width="240" /></a><br />
<b>Lemon-Berry Muffins </b><br />
<i><span style="font-size: x-small;">*Vegan + Gluten-Free </span></i><br />
<br />
<i>Ingredients</i><br />
1 large banana<br />
1/2 cup almond milk<br />
2 tablespoons almond butter<br />
1.5 teaspoons lemon juice<br />
1 teaspoon vanilla extract<br />
1 1/4 cup gluten-free rolled oats (uncooked)<br />
1/2 cup almond flour<br />
1/4 cup 100% pure maple syrup<br />
1/2 teaspoon baking soda<br />
Pinch salt<br />
1/2 cup blueberries<br />
<br />
<i>Directions</i><br />
1. Preheat oven to 350 degrees F. Grease a 12-count muffin tray or line with muffin cups.<br />
2. Add all ingredients, except blueberries to a blender and blend until smooth. Mixture will be thick; however, if there are issues blending, add in almond milk, 1 tablespoon at a time.<br />
3. Fold in blueberries. Spoon mixture into prepared tray and bake for 15-20 minutes.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4fLsNBgTrIeOmaZFbzhgdqaQ2Q14qNobYA39meOobuG3JbS_dXsLjedc-iDHV4gTlNe4zJODImVY_5iXdMt7WHMkNKI_1WXF6H3JjChIIPJUmrdDo7osVpNwlHzG6vxir8d9619_E2yo/s1600/20170703_090335.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1510" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4fLsNBgTrIeOmaZFbzhgdqaQ2Q14qNobYA39meOobuG3JbS_dXsLjedc-iDHV4gTlNe4zJODImVY_5iXdMt7WHMkNKI_1WXF6H3JjChIIPJUmrdDo7osVpNwlHzG6vxir8d9619_E2yo/s200/20170703_090335.jpg" width="188" /></a><b><i>Recipe Notes</i></b><br />
-Makes 12 standard-sized muffins, serving 6.<br />
-Can make in a mini-muffin tray; however, decrease cooking time to about half.<br />
-Can substitute cashew milk or pea milk for almond. Pea milk will add in protein.<br />
-Can substitute sunflower seed butter or peanut butter for the almond.<br />
-If you are not gluten-free, can use regular rolled oats<br />
-Store at room temperature for 2-3 days in an air-tight container or in the fridge up to 1 week.<br />
<br />Anonymoushttp://www.blogger.com/profile/05690851194186300323noreply@blogger.com0tag:blogger.com,1999:blog-747989427283813713.post-28877256577443645462017-06-22T06:56:00.000-07:002017-06-22T06:56:49.137-07:00Pizza Quinoa Bites Welcome back to PorrazzaNutrition! Today, I want to share with you a recipe I just revamped from my old cooking files. I have been trying to weed through my collection of recipes to figure out the ones I actually use and those I was just hoarding :) I am challenging myself to 1 day per week where I try new recipes and incorporate the tasty ones into my weekly meals or party rotation (since I usually bring healthy dishes wherever I go). My challenge to you this month is to get in the kitchen and try a new recipe or revamp (in a healthy way) an old one from your collection!<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOe2I2OMcmSXHP_c9S8ZpRcw3tdz3hW8GBE-z7OP6bvcjAidNl2zGExoMJrWd2RQaSorlxNi6W3G820jUW3ap824ZsqOlJ02Fmdgrm767TTzcHsrGh-FzjbSfUtL9ju5jlbRUpO1Ni4Z8/s1600/IMG_20170619_095247_604.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1600" height="319" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOe2I2OMcmSXHP_c9S8ZpRcw3tdz3hW8GBE-z7OP6bvcjAidNl2zGExoMJrWd2RQaSorlxNi6W3G820jUW3ap824ZsqOlJ02Fmdgrm767TTzcHsrGh-FzjbSfUtL9ju5jlbRUpO1Ni4Z8/s320/IMG_20170619_095247_604.jpg" width="320" /></a><b>Pizza Quinoa Bites</b><br />
<br />
<b><i>Ingredients</i></b><br />
1 cup uncooked quinoa<br />
1/2 cup low salt tomato sauce **<br />
1.5 cups water<br />
1 small onion, diced<br />
1 teaspoon olive oil<br />
2 teaspoons minced garlic<br />
2 flax eggs **<br />
1/2 cup fresh basil, chopped<br />
1/2 cup grape tomatoes, diced<br />
1 teaspoon Italian seasoning<br />
1/2 cup nutritional yeast **<br />
Dash of salt and pepper<br />
<br />
<b><i>Directions</i></b><br />
1. In a large pot, bring to a boil quinoa, tomato sauce, and water. Lower and simmer, covered, for 20 minutes.<br />
2. Preheat oven to 350 degrees F and line a baking sheet with parchment paper.<br />
3. In a small saucepan, saute onion and garlic in olive oil for 3-5 minutes over medium-low heat.<br />
4. In a large bowl, mix together onion/garlic, quinoa, flax eggs, basil, tomatoes, Italian seasoning, nutritional yeast, salt and pepper. Adjust seasonings to your taste.<br />
5. Form mixture into bite-sized patties and place on prepared baking sheet. Bake for 15-20 minutes. Flip and bake for an additional 5 minutes (or broil for 1-2 minutes for crispier patties). Serve with fresh tomato sauce.<br />
<br />
<i>**Recipe Notes</i><br />
-No-salt-added crushed tomatoes can be used in place of tomato sauce.<br />
-To make a single flax egg, which is a replacement for 1 whole egg, simply mix 1 tablespoon of ground flaxseeds with 3 tablespoons of water. Double to make the two needed for this recipe.<br />
-Nutritional yeast is a substitute for dairy-cheeses and can be found online or at most health-food stores.Anonymoushttp://www.blogger.com/profile/05690851194186300323noreply@blogger.com0tag:blogger.com,1999:blog-747989427283813713.post-31880882031097368682017-06-08T05:19:00.000-07:002017-06-08T05:19:09.789-07:00Simple Homemade ApplesauceThis past week, I shared my super simple, no-added-sugar, recipe for homemade applesauce with my cooking class. This is one of my favorite recipes to make especially when I have some older and softer apples. I love the way my house smells while this is cooking too :)<br />
<br />
When choosing apples, look for ones with a shiny, firm, and smooth skin. Apples are a good source of vitamin C, which boosts your immune health, and a great source of fiber, which is good for digestive health and may help to lower cholesterol levels. Apples are also high in antioxidants, which may help to reduce your risk of cancer, hypertension, diabetes, and heart disease. It is best to leave the skin on your apples to retain all of the fiber and nutrients. With the recipe below, since you will be blending the final product, you won't even notice the skins!<br />
<br />
<b>Homemade Applesauce (Stove-top)*</b><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEx8zKWrFnDaWpuh5ITeLBFpbrNCdFf-RYa0QG7dHzhePIwcvA5DFhFqENk1qW1GvYIWwYG1QxXt8woLwxUkQuW7l3kNtMyG7SgUk1aUNAEvbxdFxGU_xw26N_QTMgNkXOkwxtPpBEdQ4/s1600/applesaucee.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1600" height="318" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEx8zKWrFnDaWpuh5ITeLBFpbrNCdFf-RYa0QG7dHzhePIwcvA5DFhFqENk1qW1GvYIWwYG1QxXt8woLwxUkQuW7l3kNtMyG7SgUk1aUNAEvbxdFxGU_xw26N_QTMgNkXOkwxtPpBEdQ4/s320/applesaucee.jpg" width="320" /></a><i>Yield: approx. 4 cups</i><br />
<br />
<b><i>Ingredients</i></b><br />
4 apples, roughly chopped, with skins<br />
1/2 cup water<br />
1 teaspoon cinnamon<br />
Pinch ground nutmeg<br />
<br />
<b><i>Directions</i></b><br />
1. In a large saucepan, mix together all ingredients. Cover and cook on medium heat for about 15-20 minutes or until softened.<br />
2. Using an immersion blender, blend apples to reach desired consistency.**<br />
3. Store in an air-tight container in the fridge (I used mason jars).<br />
<br />
<b><i>Notes</i></b><br />
*Recipe can be made in a slow-cooker. Cook on low for 3-4 hours (will vary based on size of slow-cooker and amount of apples).<br />
**You can also use a fork or standing blender to mash/puree the apples to your desired consistency.<i> </i><br />
<span style="font-size: x-small;"><i><br /></i></span>
<span style="font-size: x-small;"><i>Nutrition Per 1 Cup: 70 Calories, 150mg Potassium, 19g Carbohydrates, 3g Fiber, 14g Sugar, 13%
DV for Vitamin C</i></span>Anonymoushttp://www.blogger.com/profile/05690851194186300323noreply@blogger.com0tag:blogger.com,1999:blog-747989427283813713.post-76913984341964582232017-05-25T08:00:00.000-07:002017-05-25T08:00:01.664-07:00Healthy Eating During the SummerSummer is just about here and let's face it, sometimes healthy eating gets pushed aside until Fall rolls around. It can be easy to get off track with vacations, graduation parties, BBQs, road trips and more. While I am a huge proponent of enjoying yourself and indulging here or there, your health STILL matters and shouldn't get the short end of the stick.<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpwGR7Izx6oTijywjvV77RlZ-4Ll6LUy95Qh8CdSQwmK3eBmmbcEtPA-YKUbKyzaWqb1qZ61ccMKCR29Hrm-tQEdk53ZDEm9Ur0Y-nx0vqZ1eVrGhFX7LVhe2JdUh1YcY5aNTd-YcacC4/s1600/IMG_20170523_084624_527.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpwGR7Izx6oTijywjvV77RlZ-4Ll6LUy95Qh8CdSQwmK3eBmmbcEtPA-YKUbKyzaWqb1qZ61ccMKCR29Hrm-tQEdk53ZDEm9Ur0Y-nx0vqZ1eVrGhFX7LVhe2JdUh1YcY5aNTd-YcacC4/s200/IMG_20170523_084624_527.jpg" width="200" /></a><br />
<br />
How do you find a balance between investing in your health (and keeping up your good habits with nutrition) and enjoying yourself this summer? The first step is figuring out what matters to you! Often I hear clients saying that they want to lose weight for a vacation or graduation party. What happens when that is all done? What is your new motivation? What is going to push you towards sticking to your plan? Figure out WHY healthy eating matters to you. Do you want to feel more comfortable in your own skin? Do you want to control a disease? Do you want to have more energy?<br />
<br />
Once you figured out your WHY, devise a plan for yourself. What goals do you still need to work towards? Are you still trying to incorporate more fruits and veggies? Your day-to-day may change during the summer months, so have a plan for how you are going to reach your goals even while on vacation. Pack healthy snacks (carrot sticks, fruits, nuts, raisins, etc) for your beach trip. Buy high-fiber, low-sugar bars to keep on hand while hiking. Make a smoothie to take with you while on a long drive. Don't let the excuses and self-made <a href="http://nutritionatyourfingertips.blogspot.com/2017/05/breaking-through-barriers-to-your-health.html" target="_blank">barriers</a> get in the way of you accomplishing your goals and bettering your overall health.<br />
<br />
I like to think of the acronym, "PAL," for any scenario when trying to balance food choices. If you are wondering, I highly doubt this is an actual acronym that people use, just something I thought of :) "P" is for Plan or Prepare. Plan a healthy menu for your shore trip. Prepare a healthy dish for a BBQ. Plan to exercise when there is downtime. "A" is for Assess. Assess the situation you are in. What healthy options are available during a party? Assess after the fact too. What can you do better for next time? What went well for you? How do you feel about your food/drink choices? Lastly, "L" is for Live. Live your life and remember in the grand scheme of things, that extra cookie probably won't undo all of your hard work (maybe the extra 4 or 5 would though ha). Seriously though, enjoying the summer can definitely include some treats and don't let yourself wallow in negativity about your choices. If you are eating well 90-95% of the time, why not let loose and have that piece of cake or cookie? Healthy living is just that, actually LIVING. Not just counting calories, endless dieting, restriction, and guilt.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjIOneIZSSQ07LaXz3nc_vqmoVTiNIFV4fDBaFJX5xJ06ClYlE35VAfZ2FKY77d5Q53CaUeILen5cGrcwvXeGbbCY4sX6xdWl7Nkx47uPjwvq30OLCUfA6DvCOqW-3LUPMivJnCZJhlmI/s1600/0523171218-01.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="185" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjIOneIZSSQ07LaXz3nc_vqmoVTiNIFV4fDBaFJX5xJ06ClYlE35VAfZ2FKY77d5Q53CaUeILen5cGrcwvXeGbbCY4sX6xdWl7Nkx47uPjwvq30OLCUfA6DvCOqW-3LUPMivJnCZJhlmI/s200/0523171218-01.jpeg" width="200" /></a>So this summer, I challenge you to figure out what is going to motivate you to keep up your healthy habits (or start new ones) and to use the acronym "PAL" for your next social outing.<br />
<br />
Leave a comment below and tell me what your plan is for healthy eating this summer.<br />
<br />
For more tips on <span id="goog_796813896"></span><span id="goog_796813897"></span><a href="http://nutritionatyourfingertips.blogspot.com/2017/04/healthy-spring-sips-beverages.html" target="_blank">Healthy Summer Sips, click the LINK</a>Anonymoushttp://www.blogger.com/profile/05690851194186300323noreply@blogger.com0tag:blogger.com,1999:blog-747989427283813713.post-91617289216617644312017-05-09T11:54:00.000-07:002017-05-09T11:54:45.180-07:00Breaking Through Barriers to Your HealthHow many times have you made an excuse about your health? "I had a rough day, so I deserve this cookie." "It's just too cold to go to the gym, so I will just stay home." "I ate good all day, so I can splurge at dinner." "I am just too old to lose weight." I am sure you can think of a thousand more excuses you have used or overheard. One of the things I often tell my clients is that, "It doesn't matter why you didn't do it, but that it simply didn't happen." There is always going to be a reason (barrier) why something didn't happen and an excuse that follows. Why you didn't eat more vegetables, why you ate the extra piece of cake, why you didn't exercise, etc. The ultimate key to YOUR success is finding out what your barriers are and how you can overcome them.<br />
<br />
So how exactly do you overcome your barriers? First thing is to figure out WHY it happened. Let's say you didn't eat any vegetables today. Why is that? Do you need to plan more? Do you need to actually buy them? Do you need a new recipe so they are more enticing? Do you need to put them at eye level in the fridge so you remember them? What about if you tend to be a stress or emotional eater? Stress and emotions are something that are always going to be apart of your life, so figuring out how to handle them is key. Can you try writing in a journal instead of eating? Can you go for a walk to decrease stress? Can you call a friend to work through your issues? If time is a barrier (often the biggest one), I challenge you to think of how you can make time for yourself and your health. Can you get up earlier to eat breakfast? Can you cut some TV time to meal prep? Making the time now to support your health will decrease your chances of having to make that time later when it is even harder to change. By making time later, I mean for doctor's appointments, medication pick-up, tests, blood-work, etc.<br />
<br />
To be honest, there is nothing wrong with a small reward when you have accomplished your goals. What you don't want is for that reward to be is food (constantly). I am not against a sweet treat here or there; however, daily or weekly is hardly a "treat" and more of a habit. If you still want to have some sort of "reward" try to brainstorm things that don't involve food like buying a new book or having a spa day.<br />
<br />
One final comment I have about breaking through your barriers is to not stand in your own way by making excuses and comparing yourself to everyone else. "I will never look as good as (insert name here), so why even try." Comparison just puts more pressure on yourself and gives a sense of complacency. Changing your unhealthy habits is definitely hard; however, when you are faced with decisions about your health, ask yourself, "Will I do something about it to help support my goals or will I do nothing at all?" YOU can choose to change your health. YOU can choose to do what is hard. YOU can choose to live healthier.<br />
<br />
How have you decided to break through your barriers to living a healthy lifestyle? What will you start doing today that will support your long-term goals? Leave a comment and let me know!<br />
<br />Anonymoushttp://www.blogger.com/profile/05690851194186300323noreply@blogger.com0tag:blogger.com,1999:blog-747989427283813713.post-12054071525177631492017-04-20T12:10:00.000-07:002017-04-20T12:13:04.852-07:00Healthy Spring Sips (Beverages)<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijr-EQ60w3cbVKb9BE6K1RRraj0wpMHJidM0326O9CIoBHWa2wnnajBnihUWdlTAylK5QdENH7aksqK-tb8W7XMH2e8y7-772mhLKhZPWakRaH8NivItd8l7EUY2haAcpH5si6KBVP_N4/s1600/0420171110a.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="color: black;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijr-EQ60w3cbVKb9BE6K1RRraj0wpMHJidM0326O9CIoBHWa2wnnajBnihUWdlTAylK5QdENH7aksqK-tb8W7XMH2e8y7-772mhLKhZPWakRaH8NivItd8l7EUY2haAcpH5si6KBVP_N4/s320/0420171110a.jpg" width="203" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Passion fruit herbal tea bags steeped and chilled</td></tr>
</tbody></table>
<span style="background-color: transparent; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Have you ever thought about the amount of added sugar that you are consuming per day? Most tend to think in terms of sugary snacks and candies; however, many don’t realize just how much added sugar (and calories) are in their favorite beverages. </span></span><span style="white-space: pre-wrap;">Extra flavor syrups in your coffee, sports drinks, sweetened teas, and sodas, can all add up throughout the day. </span><span style="white-space: pre-wrap;">High added sugar intake can lead to an increased risk for obesity, Diabetes, Heart Disease, cavities, and more. </span><span style="font-family: inherit; white-space: pre-wrap;">The American Heart Association recommends an added sugar threshold of no more than 100 calories per day (6 teaspoons or 24g of sugar) for women and no more than 150 calories (9 teaspoons or 36g of sugar) for men. The average American consumes more than double the average intake. One thing to note is that whole fruit (fresh, frozen or canned with no-sugar-added) is not included in this added sugar limitation since whole fruit is also packaged with nutrients and fiber and research shows it can prevent the diseases mentioned prior. </span><span style="white-space: pre-wrap;">By taking charge of your health and limiting added sugars you can reach your goals, whether they are related weight loss or disease prevention.</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;"></span></span><br /><span style="background-color: transparent; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;"></span></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Reading food labels is one way to start monitoring your added sugar intake.</span></span><span style="vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;"> </span></span><span style="font-family: inherit;"><span style="white-space: pre-wrap;">Look at the ingredient list to ensure that sugar is not one of the first few (3-4) listed. Ingredients are listed on the package in descending order by weight, which means that the largest quantity appears first. Look at the sugary beverages that you currently drink and think about how you can swap them for something healthier. Instead of lemon-lime soda, try unsweetened seltzer water with freshly squeezed lemon. Instead of sweetened tea, try brewing your own herbal tea bags and serving over ice. Instead of sugary sports drinks with artificial ingredients, </span></span><span style="white-space: pre-wrap;">re-hydrate with whole fruits like watermelon or simply water. </span><span style="font-family: inherit; white-space: pre-wrap;">Also, try carrying around a reusable water bottle and refill it throughout the day to help boost your overall fluid intake. Flavor water up with lemon, lime, or orange wedges or try a fruit infused recipe below! </span></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Fruit Infused Water Recipes (for 1 large pitcher)</span></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">-Strawberry Kiwi Cooler → 3 cups halved strawberries + 3 kiwis, sliced + 2 lemons sliced + Ice water</span></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">-Berry → 2 cups raspberries + 2 cups blackberries + Ice water </span></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">-Cucumber → 6 mint leaves + 2 cucumbers, sliced + 4 limes, sliced + Ice water</span></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">-Basil Berry → 2 cups strawberries, halved + ¼ cup fresh basil leaves</span></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">**Be sure to gently squish and muddle your ingredients to release the most flavor</span></span></div>
<span style="font-family: inherit;"></span><br />
<span style="font-family: inherit;"><span style="vertical-align: baseline; white-space: pre-wrap;">Leave a comment and let me know what your favorite recipe or beverage is that is also low in added sugars! </span></span>Anonymoushttp://www.blogger.com/profile/05690851194186300323noreply@blogger.com0tag:blogger.com,1999:blog-747989427283813713.post-82414870979093773832017-04-06T08:08:00.000-07:002017-04-06T08:08:02.886-07:00Spring into Your Health - Top 5 TipsSpring is here (and has been for the past few weeks), so that means it is time to get back on track with your health. If you feel like you lost momentum with your weight-loss or just healthy eating journey, get your engines revved up. As a Dietitian, I often start to get a lot of clients during this time. Many are looking to get in shape for the summer and fit into a certain bathing suit. While I am all about finding motivation for change, you don't need a special time during the year to get started. Regardless, with the cold weather fading, more people are looking to get moving and get back on track, which I fully support. Today, I have for you my top 5 tips for springing back into your health!<br />
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<b>Tip #1 - See a Dietitian</b><br />
There is so much information in the media today about nutrition; some fact and some fiction. It seems like everywhere you turn, there is a new diet program, new supplement, new food you should be eating, you name it. Meeting with a Dietitian means that you will have an expert giving you the most up-to-date nutrition research. They will help you sift through all of the clutter and find a happy and healthy middle ground for you. One of the awesome things with working with a Dietitian is that everything is personalized. There is no one-size-fits-all approach or meal plan for that matter. As a Dietitian, my focus is to help YOU to reach your goals. I (like other RDs) provide you with resources, support, guidance, and more. So, do yourself a favor this Spring and check-out some RDs in your area. Also, call your insurance company because many allow you to see a Dietitian for FREE, can't beat that.<br />
<i>--> For more information on the services I provide as a Dietitian, click the <a href="http://www.porrazzanutrition.com/services.html" target="_blank">LINK</a></i><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoTYsZtcpdTUGdYRpMQqZu6PYGenqYioazz3yQ0EGE8pwvpeyuTGGXR0u3wmcYkvVuBcvOHqDDK-Xaqvy4Rcq3nqMDr1eMteCqUtEtlP2xwXwFeZmVAzOITtlCY5LQGeTca6HUrLCUeVc/s1600/0125171129c.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoTYsZtcpdTUGdYRpMQqZu6PYGenqYioazz3yQ0EGE8pwvpeyuTGGXR0u3wmcYkvVuBcvOHqDDK-Xaqvy4Rcq3nqMDr1eMteCqUtEtlP2xwXwFeZmVAzOITtlCY5LQGeTca6HUrLCUeVc/s320/0125171129c.jpg" width="161" /></a><b>Tip #2 - Get to Planning</b><br />
I have said it before and I will say it again, planning is key to your success! I often find that the times where most of my clients struggle end up being when they don't plan. I am not saying you need to plan out every single piece of food that goes in your mouth; however, have at least a general idea for the week. Commit to yourself and healthy living by taking a few moments during the week to brainstorm a menu plan and build a shopping list. Plan to have back-ups meal ideas for busy days. Plan for snacks on-the-go. Having a plan will take that guesswork out of things. It makes choosing healthy foods easier since they are already purchased and prepared.<br />
<i>-->For more tips on meal planning, click the <a href="http://nutritionatyourfingertips.blogspot.com/2017/01/top-6-meal-planning-tips.html" target="_blank">LINK</a></i><br />
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<b>Tip #3 - Cut the Added Sugar</b><br />
There is so much added sugar in the diet of the majority of Americans today. Make it a goal this spring/summer to cut the added sugars. Eliminate sugary beverages and swap to something unsweetened or naturally sweetened with fresh fruit slices (not juice). Cut the processed and sugary snacks and incorporate more veggies. High intake of refined, added sugars, can lead to cardiovascular issues, diabetes, and other types of lifestyle-related diseases. Cutting back on added sugars is definitely hard; however, your body will certainly thank you later.<br />
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<b>Tip #4 - Eat More Whole Foods</b><br />
Most Americans are not getting the recommended intake for fruits and veggies. Fruits and vegetables not only provide fiber, which can help with weight-loss, weight management, blood sugar control, and decreasing cholesterol, but also, antioxidants, which can help to boost your immune health and decrease your risk for certain types of cancers. Try to ditch a lot of the highly processed foods this spring. Focus on adding whole, real, foods like fresh/frozen fruit and veggies, lean proteins like beans, peas, nuts, seeds, and whole grains like quinoa or brown rice. By focusing on mainly whole foods, you will provide your body with the nutrients and ultimately the fuel that it needs.<br />
<i>--> For more tips on increasing your fiber intake, click the <a href="http://nutritionatyourfingertips.blogspot.com/2017/02/tips-for-boosting-your-fiber-intake.html" target="_blank">LINK</a></i><br />
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<b>Tip #5 - Get Moving</b><br />
Last, but not least, is to get moving. Try to not only be more active throughout the day, but to also dedicate some time to cardio and resistance (weight) training. Challenge yourself to bump up your activity level weekly. Don't get comfortable in the same routine and don't fool yourself into thinking that just standing and moving around your desk will cut it. Get your heart rate up! The weight training or resistance type training will also help you to increase lean body mass and boost your resting metabolism. If you don't have a program in place, see if you can work with a trainer (even just to get yourself started) or look for a reputable exercise program online.<br />
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I hope these 5 tips help you to spring into healthy living! Leave a comment and let me know what tip helped you the most or what you are doing now to better your health.Anonymoushttp://www.blogger.com/profile/05690851194186300323noreply@blogger.com1tag:blogger.com,1999:blog-747989427283813713.post-56038702401854598742017-03-23T12:00:00.000-07:002017-03-23T12:00:00.989-07:00Baked Avocado Fries with Cilantro Lime DipGoing along with my green theme for March, I wanted to share an awesome avocado recipe that went over extremely well in my latest cooking class. I will admit, I was a bit skeptical on how these fries might turn out; however, with a few seasoning adjustments, I am sold! Before getting into the recipe, I just want to share some quick information about avocados and how to choose/ripen.<br />
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Avocados are a powerhouse of nutrients! Just 1/2 has 20% of your daily value for fiber and they are also good sources of potassium, folate, and Vitamin E. One unique thing about avocados is that they are a fruit (many don't believe me when I say this) and have a nice dose of heart-healthy monounsaturated fats. These are the good kinds of fats that help to decrease inflammation in your body. <br />
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When selecting an avocado, choose one that is firm, yet will yield a bit to gentle pressure; color is not always a good indicator of ripeness. If you buy avocados that are not ripe, simply throw them in a paper bag and store at room temperature. For faster ripening, add in a kiwifruit (or two). It took about 2 days for me to ripen some rock hard avocados I bought for this recipe. Once ripened, store in the fridge for about 2-3 days. If you store cut avocado, you can sprinkle with lemon/lime juice and wrap tightly to help prevent browning. I always end up trying to use the whole avocado at once since I find it hard to keep them fresh once cut.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdujLUUMC12t7TWhwQNaG-7WrmasfJ5ok0y445CTaP6yndHQWrOF30vb_q3-VL58WHlqGyc9ivINrS3FW3ydwsYxTYpUsO3Cd2lcwz5eqKWA80NLJKiz5T0w1f-9RlFb3YUu9kEFItR1M/s1600/IMG_20170315_164746_348.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="296" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdujLUUMC12t7TWhwQNaG-7WrmasfJ5ok0y445CTaP6yndHQWrOF30vb_q3-VL58WHlqGyc9ivINrS3FW3ydwsYxTYpUsO3Cd2lcwz5eqKWA80NLJKiz5T0w1f-9RlFb3YUu9kEFItR1M/s320/IMG_20170315_164746_348.jpg" width="320" /></a></div>
<b>Baked Avocado Fries</b><br />
<i>Prep: 10 minutes</i><br />
<i>Yield: 4 servings (1/2 avocado each)</i><br />
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<i><b>Ingredients</b></i><br />
2 avocados, peeled and sliced<br />
1/2 teaspoon each: paprika + garlic powder<br />
1 teaspoon onion powder<br />
1/4 teaspoon chili powder<br />
Dash of salt and pepper<br />
1/4 cup water<br />
2 tablespoons lime juice<br />
1.5 tablespoons ground flax seed<br />
1 cup Panko breadcrumbs **<br />
2 tablespoons garbanzo (chickpea) flour<br />
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<b><i>Directions</i></b><br />
1. Preheat oven to 425 degrees F. Grease a large baking sheet.<br />
2. In a shallow bowl, mix together flour, spices, salt and pepper.<br />
3. In another shallow bowl, mix together water, lime juice, and ground flax.<br />
4. Place breadcrumbs in a final shallow bowl.<br />
5. Dip avocado slices in flour, liquid, and lastly breadcrumbs. Place on baking sheet and cook for 15-20 minutes.<br />
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<span style="font-size: x-small;"><i>**I used gluten-free Panko. You can use regular fine breadcrumbs, ground almonds, chia seeds, or even flax seeds for other alternatives. </i></span><br />
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<b>Optional Cilantro Lime Dip</b><br />
<i><span style="font-size: x-small;">*Dip recipe adapted from <a href="http://minimalistbaker.com/mexican-quinoa-salad-cups-with-creamy-cilantro-lime-dressing/" target="_blank">Minimalist Baker</a></span></i><br />
In a blender, combine: 1 ripe avocado, 1/2 cup fresh cilantro (can sub in parsley), 1/4 cup lime juice, 2 tablespoons olive oil, 1/4 teaspoon garlic powder, dash of salt and pepper, and 1/4 cup water.<br />
<br />Anonymoushttp://www.blogger.com/profile/05690851194186300323noreply@blogger.com0tag:blogger.com,1999:blog-747989427283813713.post-15395827291981072292017-03-09T03:00:00.000-08:002017-03-09T03:00:29.895-08:00Sauteed Zoodles with Fresh Pesto March is here so that means it is National Nutrition Month! This is one of my favorite times as a Dietitian! For 2017, the theme is "Put your best fork forward," which I love because it makes me think of not only choosing healthy foods, but also, cooking more! I often get client feedback that revolves around not having enough time to cook. My challenge for those of you reading this post is to commit to cooking at least one day/night per week. Once you get that down, increase to two or or even three nights! If the weekdays are too busy for you to cook more involved meals/recipes, try batch cooking on the weekends and freezing for later use. Stock-up on items like canned beans or frozen steamable veggies for when your not in the mood for cooking. To take it a step further, try incorporating new and healthy recipes in your weekly meal rotation.<br />
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Try out the zoodles (zucchini noodles) recipe below as a side dish or make it a meal by adding a lean protein and high-fiber carbohydrate (like chickpeas)!<br />
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<b>Sauteed Zoodles with Fresh Pesto </b><br />
<i><span style="font-size: x-small;">Yield: 4 servings </span></i><br />
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<b>Ingredients </b><br />
4 medium zucchini, ends trimmed<br />
2 cups fresh basil<br />
1/2 teaspoon minced garlic<br />
1/3 cup olive oil<br />
2 teaspoons lemon juice (can increase to 1 tablespoon if you prefer a more lemony flavor)<br />
1/2 cup cherry tomatoes<br />
Salt & pepper<br />
<i>**Flavor add-ins for pesto: pine nuts, minced onion, walnuts, or nutritional yeast</i><br />
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<b>Directions </b><br />
1. Using a vegetable peeler or spiralizer, slice zucchini into noodles.
Set aside in bowl.<br />
2. Food process: basil, garlic, olive oil, and lemon juice.<br />
3. In a large skillet, combine zucchini noodles with pesto and saute over medium heat for 5-7 minutes.<br />
4. Top noodles with tomatoes and season to taste with salt and pepper. <br />
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<i><span style="font-size: x-small;"><b>Nutrition: </b>190 Calories, 17g Fat (12g Monounsaturated Fat & 3g Polyunsaturated Fat), 65mg Sodium,
522mg Potassium, 9g Carbohydrates, 3g Fiber, 3g Sugar, 1g Protein, 44% Vit A, 29% Vit C </span></i>Anonymoushttp://www.blogger.com/profile/05690851194186300323noreply@blogger.com0tag:blogger.com,1999:blog-747989427283813713.post-68840770616680200662017-02-25T09:33:00.000-08:002017-02-25T09:40:33.545-08:00Tips for Boosting Your Fiber IntakeHave you been hearing about fiber a lot lately? Most Americans are not getting the recommended intake for fiber, which can be preventative against diseases like diabetes, diverticulitis and certain types of cancer. Low fiber intake is mainly related to the fact that many do not consume enough fruits, vegetables, and whole grains.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_gttI-WdJ7rBLOSR3kykdw7EnXEW3d-aVpCBdwpcu_wPujGmCky2U3Y6lnSr0zWz15APne5nnQcFscwt_eM2w25mGxHzkNObwMKpvkVTXjW21evV2v3O7wlgSWzSHOJTL6cZg_64KcaA/s1600/2016-10-19+11.36.40-1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_gttI-WdJ7rBLOSR3kykdw7EnXEW3d-aVpCBdwpcu_wPujGmCky2U3Y6lnSr0zWz15APne5nnQcFscwt_eM2w25mGxHzkNObwMKpvkVTXjW21evV2v3O7wlgSWzSHOJTL6cZg_64KcaA/s200/2016-10-19+11.36.40-1.jpg" width="192" /></a><b>What is Fiber?</b><br />
Dietary fiber is the indigestible component of plant foods, while functional fibers are isolated non-digestible carbohydrates that can be extracted from natural sources or manufactured synthetically and added to foods/supplements. There are two types of fiber that can be found in food sources: soluble (which absorb water during digestion) and insoluble fiber (which remain unchanged during digestion). Soluble fiber is found in foods like oats, barley, beans, peas, nuts, seeds, citrus fruits, apples, and carrots. Soluble fiber may help to lower cholesterol, reduce your risk of heart disease, and regulate blood sugar levels. Insoluble fiber is found in foods like seeds, vegetables, whole grains, and the skins of fruit. Insoluble fiber aids the digestive system in maintaining regularity and may reduce the risk of colon cancer.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirt15nXYKWOasmJWSvu1pYYQSFocswHBGFvnLNNHHws6qU5V6DyAX_sU1S2cS4WZbka9HKjyTZlD7jZHwti_Y-Z_ddPXyYERcTavswmXkyTpTxnKtXZ5M3jl3M0VYL9CVpHc76qWc99lE/s1600/2016-08-24+11.38.23.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="112" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirt15nXYKWOasmJWSvu1pYYQSFocswHBGFvnLNNHHws6qU5V6DyAX_sU1S2cS4WZbka9HKjyTZlD7jZHwti_Y-Z_ddPXyYERcTavswmXkyTpTxnKtXZ5M3jl3M0VYL9CVpHc76qWc99lE/s200/2016-08-24+11.38.23.jpg" width="200" /></a><b>What is the Recommendation?</b><br />
As per the new 2015 Dietary Guidelines, the recommended fiber intake for women ages 19-30 years old is 28g per day and for males 34g per day. Aiming for about 3-4 servings of fruit and 4-5 servings of vegetables each day can help you to boost your fiber intake to the recommended values.<br />
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<b>Top 10 Ways to Increase Fiber (Without Supplements)</b><br />
1. Read food labels and look for products with at least 3g of fiber per serving.<br />
2. Eat whole fruit over juices. Juices are stripped of their fiber and antioxidant content.<br />
3. Substitute meat dishes (chili, soups, stir-fries) with beans! One-half cup of chickpeas has 8g of fiber!<br />
4. Choose whole grain varieties over refined counterparts (i.e. 100% whole wheat pasta for white).<br />
5. Swap white rice (0g fiber) for quinoa (1/2 cup = 2.5g fiber).<br />
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6. Snack on fresh fruits like oranges, which have 3g of fiber and raspberries, which have 8g of fiber per cup.</div>
7. Keep the skins on your fruits and veggies when possible to retain all of the fiber. A medium sweet potato with the skin on contains 4g of fiber!<br />
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8. Power-up your breakfast with oatmeal (1/2 cup dry = 4g fiber) + nuts (1-ounce almonds = 3.5g fiber) + flax or chia seeds (1 tablespoon = 4g fiber) + fresh fruit. </div>
9. Power-up salads with fresh veggies, beans, and seeds.<br />
10. Power-up sandwiches by choosing a high-fiber bread and topping with avocado (1/2 cup = 5g fiber) instead of mayo.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFPRb314YbMLWrEUj4aBCbmpChV2CjbeTB-ZAgYLm2Ydb42nahQ2PZxmAHQOaBeASaB2fN7AjIlWhBNRYtRa9AuaiyD1rCpBOiBqcU1HiesMQdyQUsVV2_20gGEakxKIyrEjb_6lsygsA/s1600/2016-08-31+11.35.24.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="116" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFPRb314YbMLWrEUj4aBCbmpChV2CjbeTB-ZAgYLm2Ydb42nahQ2PZxmAHQOaBeASaB2fN7AjIlWhBNRYtRa9AuaiyD1rCpBOiBqcU1HiesMQdyQUsVV2_20gGEakxKIyrEjb_6lsygsA/s200/2016-08-31+11.35.24.jpg" width="200" /></a></div>
While it may seem impossible to get enough fiber in the day, you can start by making simple swaps. Try using whole grain bread versus white or swapping in spiralized zucchini for a pasta base. Making small changes can help you to form new and healthy habits. One thing to remember when increasing your fiber intake is to drink plenty of fluids. Also, increase your intake slowly to avoid GI discomfort.<br />
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<i><span style="font-size: xx-small;">Reference: https://health.gov/dietaryguidelines/2015/resources/2015-2020_Dietary_Guidelines.pdf</span></i><br />
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Anonymoushttp://www.blogger.com/profile/05690851194186300323noreply@blogger.com0tag:blogger.com,1999:blog-747989427283813713.post-83992608312167156242017-02-06T10:00:00.000-08:002017-02-06T10:00:00.192-08:00Top 3 Tips for Sticking to Your Goals<span style="font-family: inherit;">Happy February! How is everyone doing with your resolutions? In January, it seemed a bit easier to get working on those new goals; however, once February hit, is often a bit harder to keep yourself on track. It can be discouraging to lose that momentum when you are trying to start or change a habit. </span><span style="font-family: inherit;">When you find yourself getting off t</span>rack<span style="font-family: inherit;"> with any goals or resolutions, it may be a good time to remind yourself why you are doing this. This can help to motivate you to keep moving forward on your healthy lifestyle journey. </span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">Below are my</span><span style="font-family: inherit;"> top 3 tips to help you stick with your New Year's resolutions (or goals for that matter)!</span><br />
<span style="font-family: inherit;"><br /><b><i>1. Track your progress.</i></b> </span><br />
<span style="font-family: inherit;">If you haven't tracked your progress since January, think about starting now. When you track your goal progression, it makes it easier to look back and see how far you have come from your starting point. You can try different methods of tracking like keeping a paper journal (for daily and/or weekly accomplishments), making checkmarks on a monthly calendar, using an app or web-based program, etc. Tracking your progress also comes with planning. If you have a busy lifestyle (like most of us do), try scheduling a time for exercise in your calendar or circling the day where you are going to meal prep. </span><br />
<span style="font-family: inherit;"><br /><b><i>2. Re-evaluate your goals. </i></b></span><br />
<span style="font-family: inherit;">Reassess those goals monthly (or even weekly) to see if they need to be altered in any way. The goal you set in January may not be relevant to where you are in February. Also, make sure the goals you set are not too vague or unrealistic. </span><span style="font-family: inherit;">Aiming for a 30-pound weight loss may be a great long-term goal; however, it can also seem a bit intimidating. If you still want to shoot for the weight-loss, think about weekly smaller goals you can focus on, which could mean aiming for 1-2 pounds of weight-loss. Also, when thinking about your goals, ask yourself how you plan to achieve that goal. Do you need to cut back on added sugars, incorporate more exercise, or increase your fiber intake? Breaking down your goals and being more specific about what you are going to do can help you to accomplish them. </span><br />
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<span style="font-family: inherit;"><b><i>3. Make healthy eating and fitness fun.</i></b></span><br />
<span style="font-family: inherit;">Often, preparing healthy meals </span>and<span style="font-family: inherit;"> exercising can be seen as a chore or something that you SHOULD do (and not WANT to do). Think about switching up your routine to make it more appealing. </span><span style="font-family: inherit;">If you're trying to incorporate more exercise, find a walking partner or coordinate with someone to meet up at the gym. If you're trying to eat more fruits and vegetables, look for fun and different recipes to try. You can even get your family/friends involved by doing a "meal-prep-Sunday" event! Putting a creative spin on your goals can help boost your motivation and positivity, which both can make a huge difference in your</span><span style="font-family: inherit;"> healthy lifestyle journey!</span><br />
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<span style="font-family: inherit; font-size: x-small;"><i style="font-family: -webkit-standard;">Post is co-authored by Felicia Porrazza (Owner & Registered Dietitian at <a href="http://www.porrazzanutrition.com/my-story.html" target="_blank">PorrazzaNutrition</a>) and Christine Farinella (Dietetic intern with the University of Delaware that holds a Bachelors of Science in Nutrition & Dietetics from West Chester University). </i></span>Anonymoushttp://www.blogger.com/profile/05690851194186300323noreply@blogger.com0tag:blogger.com,1999:blog-747989427283813713.post-8238321837839919822017-01-16T10:00:00.000-08:002017-02-02T12:08:44.121-08:00Top 6 Meal Planning Tips<span style="font-family: inherit;">How many of you reading this are currently meal planning or have tried it in the past? It can be difficult to plan meals while working, going to school, and managing other activities. You may even feel like you prepare the same meals over and over again, which may get a bit boring. Planning your meals can be such a great tool to help you eat a more well-balanced diet! Planning can also help you to be less tempted to order out, which can get quite expensive. </span><span style="font-family: inherit;">Today, I would like to share with you my top 6 meal-planning tips, in case you're feeling stuck or in a dinner rut!</span><br />
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<span style="font-family: inherit;"><b><i>1. Take some time to look for different recipes. </i></b></span><br />
<span style="font-family: inherit;">Don't be afraid to try something new; it may even make it into your weekly meal rotation! Check out websites like <a href="https://www.pinterest.com/" target="_blank">Pinterest</a>, <a href="http://allrecipes.com/" target="_blank">Allrecipes</a>, <a href="http://www.foodnetwork.com/recipes.html" target="_blank">Food Network</a>, etc, for a plethora of recipes for every cooking level and food preference. </span><br />
<span style="font-family: inherit;"><br /><b><i>2. Ask your family what they would like to it. </i></b></span><br />
<span style="font-family: inherit;">They may have some ideas or new favorites that they would like to see more on the kitchen table. This can take some of the pressure off of you, while cooking up something delicious you know your family will enjoy.</span><br />
<span style="font-family: inherit;"><br /><b><i>3. Take advantage of grocery store sales and ads. </i></b></span><br />
<span style="font-family: inherit;">Don't throw those ads to the wayside while you sifting through your daily newspaper. Browse through the ad for some meal inspirations that won't break the bank. Remember to aim for a non-starchy vegetable (like broccoli or brussels sprouts), protein, and high-fiber carbohydrate (like sweet potatoes or quinoa) for each meal. </span><br />
<span style="font-family: inherit;"><br /><b><i>4. Create a theme for some days of the week. </i></b></span><br />
<span style="font-family: inherit;">Meatless Mondays, taco Tuesday, pasta Wednesday, and so on and so forth. </span><span style="font-family: inherit;">Creating a theme will give you a starting point when planning meals. Even if you are making a familiar recipe, try switching up some of the ingredients. For example, on taco Tuesday, try swapping in beans for ground meat or using ground chicken. For pasta Wednesday, try a new low sodium pasta sauce, higher fiber pasta or even a new vegetable. </span><br />
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<span style="font-family: inherit;"><b><i>5. Repurpose leftovers. </i></b></span><br />
<span style="font-family: inherit;">When planning out meals (or theme-nights), remember to designate a day of the week (or two) for leftovers. Those leftovers can really add up and you want to utilize them before they end up going bad. If you don't have enough for a whole family meal, use leftovers in your lunch box for work or incorporate them into a new dish. Let's say you made a baked chicken (or tofu for my vegan/vegetarian friends) recipe on Sunday, but there isn't enough to make another full meal with it. Instead, dice it up and add it to a casserole with extra veggies, a low sodium broth, and some quinoa or brown rice. Or, use leftover proteins on a fresh bed of greens. Get creative with those leftovers!</span><br />
<span style="font-family: inherit;"><br /><b><i>6. Utilize your freezer. </i></b></span><br />
<span style="font-family: inherit;">If you find that you can't cook a lot during the week, try to double your recipes when you do cook. </span><span style="font-family: inherit;">You can freeze whatever isn't eaten and defrost it at a later time when your stuck on a meal idea or don't feel like cooking.</span><br />
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<span style="font-family: inherit;">Leave a comment and let me know how your meal planning/prepping is going and if any of these tips have helped you to step up the variety!</span><br />
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<span style="font-family: inherit;"><br /></span>Anonymoushttp://www.blogger.com/profile/05690851194186300323noreply@blogger.com0tag:blogger.com,1999:blog-747989427283813713.post-82250771086073714912017-01-01T09:30:00.000-08:002017-01-01T09:30:15.093-08:00Butternut Squash and Apple Soup<div class="MsoNormal" style="color: #222222;">
<span style="font-family: inherit;">Happy New Year! It’s amazing how quickly the new year came upon us! Have you all made your resolutions yet?</span><span style="font-family: inherit;"> </span></div>
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<span style="font-family: inherit;">Previously, I wrote a post about some of the winter fruits and vegetables available. Today, I’d like to focus more on the tasty butternut squash. Butternut squash is a good source of fiber, potassium, and magnesium. It is also naturally fat and cholesterol free! A half-cup contains only 50 calories, yet, provides you with 260% of your daily value for vitamin A and 40% of your daily value for vitamin c, which can help support your immune system. </span></div>
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<span style="font-family: inherit;">Now, after reading those quick facts about butternut squash, it sounds pretty enticing, doesn’t it? Makes you want to put it in your shopping cart during your next grocery shopping trip, huh? But, you may worry that you won’t be able to cook it right away or you’d like to find a recipe first before you cook it. Worry not! Butternut squash is a hearty vegetable that can be stored up to about a month in your pantry. When choosing butternut squash, pick one that is heavy for its size, is free of bruises, and is more tan in color than white. Below is a delicious recipe for homemade butternut squash and apple soup. Hope you enjoy it as much as I do!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_MleG_ZBuvkdXj5JqzM0MQ_M5N-EvuxwhpATlAW7ZEquUipnspfKw4kVvOWWCate6HX9iMh3YGPPj6axmZsquAfXw_rhtP09TIlU3vXHcxoBP3G_-l_dtNFTF0XcqtN6g6mmD3zi-rGQ/s1600/1214161313.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_MleG_ZBuvkdXj5JqzM0MQ_M5N-EvuxwhpATlAW7ZEquUipnspfKw4kVvOWWCate6HX9iMh3YGPPj6axmZsquAfXw_rhtP09TIlU3vXHcxoBP3G_-l_dtNFTF0XcqtN6g6mmD3zi-rGQ/s200/1214161313.jpg" width="166" /></a><span style="font-family: inherit;"><b><i>Butternut Squash & Apple Soup</i></b></span></div>
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<span style="font-family: inherit;"><i>Total Time: </i>60 minutes (stovetop), 5-7 hours (crockpot)</span></div>
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<span style="font-family: inherit;"><i>Yield:</i> 3.5 quarts</span></div>
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<span style="font-family: inherit;"><i>Servings: </i>6</span></div>
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<span style="font-family: inherit;"><i>Ingredients</i></span></div>
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<span style="font-family: inherit;">1 butternut squash, peeled and seeded</span></div>
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<span style="font-family: inherit;">1 tablespoon unsalted butter (I used a flaxseed oil variety)</span></div>
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<span style="font-family: inherit;">1 tablespoon olive oil </span></div>
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<span style="font-family: inherit;">1 cup water</span></div>
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<span style="font-family: inherit;">2 cups low sodium vegetable broth </span></div>
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<span style="font-family: inherit;">2 large onions, chopped </span></div>
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<span style="font-family: inherit;">2 medium apples, chopped </span></div>
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<span style="font-family: inherit;">Dash of salt and pepper</span></div>
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<span style="font-family: inherit;">*Roasted butternut squash seeds (optional)</span></div>
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<span style="font-family: inherit;"><i>Directions- Stove Top</i></span></div>
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<span style="color: #222222; font-family: inherit;">1.</span><span style="color: #222222; font-family: inherit; line-height: normal;"> </span><span style="color: #222222; font-family: inherit;">Sauté butter, olive oil, and onions in a large pot for about 5-10 mintues, stirring occasionally.</span></div>
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<span style="font-family: inherit;">2.<span style="line-height: normal;"> </span>Cut squash into chunks and add to pot with apples, salt, pepper, water, and broth. Bring to a boil, cover, and cook over low heat for about 30-40 minutes.</span></div>
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<span style="font-family: inherit;">3.<span style="line-height: normal;"> </span>Remove soup from pot and puree in a blender or use an immersion blender right in the pot!</span></div>
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<span style="font-family: inherit;">4. (Optional) Top your soup with a sprinkling of roasted butternut squash seeds.</span></div>
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<span style="font-family: inherit;"><i>Directions- Slow Cooker</i></span></div>
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<span style="color: #222222; font-family: inherit;">1.</span><span style="color: #222222; font-family: inherit; line-height: normal;"> </span><span style="color: #222222; font-family: inherit;">Sauté butter, olive oil, and onions in a small saucepan for about 10 minutes, stirring occasionally. Transfer onions to the slow cooker.</span></div>
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<span style="color: #222222; font-family: inherit; font-size: x-small;"><i>**You can also lightly cook the onions in the bottom of your slow cooker. </i></span></div>
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<span style="font-family: inherit;">2.<span style="line-height: normal;"> Cut squash into chunks and add to your slow cooker with the </span>apples, salt, pepper, water, and broth. Cook for 5-7 hours on high heat.</span></div>
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<span style="color: #222222; font-family: inherit;">3.</span><span style="color: #222222; font-family: inherit; line-height: normal;"> </span><span style="color: #222222; font-family: inherit;">Remove soup from slow cooker and puree in a blender or use an immersion blender right in your slow cooker. </span></div>
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<span style="font-family: inherit;">4. (Optional) Top your soup with a sprinkling of roasted butternut squash seeds.</span></div>
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<span style="font-family: inherit; font-size: x-small;"><b><i>Nutrition Information (approx. 1 cup)</i></b><i> 120 Calories, 3.5 g Fat, 68 mg Sodium, 445mg Potassium, 23g Carbohydrates, 5.5g Fiber, 1.5g Protein, 170% Vitamin A, 38% Vitamin C, 16.5 % Vitamin B-6</i></span></div>
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<span style="font-family: inherit;"><b>*Roasted Butternut Squash Seeds</b></span></div>
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<span style="font-family: inherit;">Instead of discarding your butternut squash seeds, set them aside and use for a soup topping or quick snack! Simply rinse your seeds in a small bowl of water (to remove stringy flesh) and pat dry on a towel. Spread the seeds on a greased baking sheet, drizzle them with a splash of olive oil, and sprinkle on seasonings of choice. Bake for about 10-15 minutes at 300 degrees F. </span><span style="font-family: inherit;">Keep an eye on the time for smaller seeds so that they do not burn. </span></div>
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<b><span style="font-family: inherit;">Seasoning Blends: </span></b></div>
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<span style="font-family: inherit;">-Sweet: Cinnamon, nutmeg, maple syrup</span></div>
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<span style="font-family: inherit;">-Savory: Paprika, garlic powder, salt, and pepper</span><br />
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<i>Post is guest written by Christine Farinella - Current dietetic intern with the University of Delaware that holds a Bachelors of Science in Nutrition & Dietetics from West Chester University. Recipe credit to Felicia Porrazza of PorrazzaNutrition. </i></div>
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<i><span style="font-size: xx-small;">References - fruitsandveggiesmorematter.com </span></i></div>
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Anonymoushttp://www.blogger.com/profile/05690851194186300323noreply@blogger.com0tag:blogger.com,1999:blog-747989427283813713.post-49404548438630870882016-12-09T11:23:00.000-08:002016-12-09T11:23:13.467-08:00Tips for Using Winter Fruits and Veggies <div class="MsoNormal">
The cold weather has been creeping
upon us, which means that winter is right around the corner. Though we have to
embrace this cold weather, there is something we can look forward to --- winter
vegetables and fruits! Yes, those delicious, hearty vegetables that amp up our
soups, and fill our homes with a distinct aroma while roasting, and those sweet
fruits that we look forward to helping build our immune system! You may be wondering what’s so special about these fruits and vegetables, and what on earth am I
supposed to do with them? Well, you have come to the right place, because today's post is all about that!</div>
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<b><i>Winter Squash</i></b></div>
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Winter squash is typically the first vegetable that comes to
mind for this season. What is wonderful about these vegetables is that they are
harvested in the fall and can last through the wintertime. There are a variety
of squashes that fall under this category, such as butternut squash, acorn
squash, spaghetti squash, sweet pumpkin, and delicata squash. These vibrant
squashes are rich in antioxidants (vitamin C and E), potassium, and fiber!
Roasting these vegetables brings out their natural sweetness and fills your
home with a delicious, nutty aroma. Winter squashes also make excellent soups
and side dishes to help warm you up during the cold weather!</div>
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<b><i>Clementines, Mandarins, and Tangerines</i></b></div>
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Now, you may be wondering what the difference is between these 3 fruits since their
names are often used interchangeably. Tangerines and clementines are a type of
mandarin. Clementines tend to be sweeter, easier to peel, and are usually
seedless. Tangerines, on the other hand, are a bit more sour and contain seeds.
Both fruits have great antioxidant properties with more than a day’s
worth of vitamin C! These immune-boosting fruits are great for this time of
year when cold and flu season is in full effect. These little guys last around a
week in the fridge, and are great to keep on hand as an on-the-go snack!</div>
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<b><i>Kale</i></b></div>
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Kale has grown in popularity due to it being labeling as a
“superfood.” This dark, leafy green is a member of the cabbage family, and has
a bitter taste. Kale is very versatile when it comes to cooking since it can be used in soups, roasted into kale chips, eaten raw in a salad, or sauteed
in a stir-fry (just make sure you cut the tough rib out). Th<a href="" name="_GoBack"></a>is
green is an excellent source of vitamins A and C, and a good source of calcium
and potassium. Below is a delicious and simple kale chip recipe that is sure to satisfy your crunchy snack cravings.</div>
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<o:p><b>Simple Kale Chips</b></o:p></div>
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<b><i>Ingredients</i></b></div>
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2 cups kale leaves (washed, de-stemmed, and torn apart) )</div>
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1 tablespoon olive oil</div>
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Salt and pepper to taste*</div>
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<b><i>Directions</i></b> </div>
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1. Preheat oven to 375 degrees F.</div>
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2. Place kale leaves on a large baking sheet. </div>
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3. Drizzle kale with olive oil and spices*.</div>
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4. Bake for about 15 minutes, keeping an eye on them so they do not burn. </div>
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*You can use any combination of spices for your kale chips,
such as: garlic powder and parmesean cheese, hot pepper flakes, cayenne pepper with lemon zest, or your favorite seasoning blend! </div>
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<i>Post is guest written by Christine Farinella - Current dietetic intern with the University of Delaware that holds a Bachelors of Science in Nutrition & Dietetics from West Chester University. </i></div>
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<o:p><span style="font-size: xx-small;"><b>References:</b></span></o:p></div>
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<span style="font-size: xx-small;">-Fruitsandveggiesmorematters.org - </span><span style="font-size: xx-small;">Thekitchn.com - </span><span style="font-size: xx-small;">Acefitness.org - </span><span style="font-size: xx-small;">Diffferencebetween.net - </span><span style="font-size: xx-small;">Foodnetwork.org</span></div>
Anonymoushttp://www.blogger.com/profile/05690851194186300323noreply@blogger.com0tag:blogger.com,1999:blog-747989427283813713.post-67694749508411815852016-11-20T09:14:00.000-08:002016-11-20T09:14:13.435-08:00Healthy Holiday TipsAs we are nearing Thanksgiving, instead of ditching your healthy eating habits until January, create a balanced strategy to help avoid that dreaded weight gain. I have been saying to all of my clients this week to focus on incorporating healthy foods and habits versus just letting everything go for the next month and a half. With all of the stress of this season, having a well-fueled body can really help to get you through the day. Think about how much better you may function/feel with a good night's sleep and well-balanced breakfast? One thing is for sure is that this can definitely help you to walk away from tempting treats versus if you skimped on the healthy food when you woke up.<br />
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I don't think of the holidays as a time to be super stringent with your healthy diet. I mean, in all honesty, that is why I promote a healthy lifestyle versus a quick-fix-diet because of the fact that you can splurge every once in a while and not feel guilty for "going off your diet." It would be unrealistic to say to someone to avoid every sweet and treat at holiday dinners and parties.<br />
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So, what does a healthy lifestyle look like during the holidays then? It starts with realistic expectations. Don't say to yourself that you are going to aim for a 10-pound weight-loss from now until January if you KNOW that you probably won't reach that. All that does is set yourself up for failure and disappointment. Instead, try and focus on weight maintenance. Another realistic expectation may be to keep up with your gym or walking routine or continue to eat veggies and fruits every day (if you already are doing this consistently). It is hard enough to change your habits, let alone making major changes during the stress of the holidays.<br />
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Also, trying aiming for meal balance when you go to parties or settle down for dinner. Try to incorporate 1/4 of your plate as lean protein (turkey, chicken, fish, beans, tofu), 1/4 as whole grains/starchy (brown rice, quinoa, potatoes with the skin on, etc) and 1/2 as non-starchy veggies (broccoli, asparagus, salad, cauliflower, green beans, brussels sprouts, etc). If you know your having stuffing and mashed potatoes, try skipping the extra carbs in the rolls. Try really slowing down your meal and enjoying what is on your plate. Practice portion control with smaller scoops and plates. You can always go back for more later.<br />
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If your not in charge of the cooking this year, try just bringing a healthy side or dessert. You can still enjoy what is offered; however, at least you know you have one healthy option to fall back on. Something like veggies and hummus or fresh fruit with a light dip can be a quick and simple alternative. Don't go crazy trying complicated and new "healthy" recipes. Even doing simple swaps like brown rice for white rice in a casserole or plain Greek yogurt for sour cream, or using 1/4c less sugar in baking and adding 1 teaspoon of vanilla extract can all add up!<br />
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In the end, remember that the holiday season is about being with family/friends, not just the tasty food. To be your best self, you need to fuel your body properly and maybe even spending a little time recharging those batteries (i.e. sleeping more, going for a walk, reading, taking a long bath, etc)!<br />
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Happy holidays!<br />
<br />Anonymoushttp://www.blogger.com/profile/05690851194186300323noreply@blogger.com0tag:blogger.com,1999:blog-747989427283813713.post-38968905529253341482016-10-23T07:42:00.004-07:002017-04-02T06:13:16.654-07:00Oatmeal Recipes Galore!Oatmeal is one of my favorite breakfast to make. Oats are packed with soluble fiber, which help to work to clear away compounds in your intestines that can contribute to high cholesterol. Soluble fiber can also help with blood sugar regulation and weight management.<br />
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During one of my recent cooking classes, I made a few oatmeal varieties and the participants loved it! Hope you enjoy them as much as they/I did :)<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhU2dUS6Ii1z3vf9px8OazVgjTQGBO49DOnvLz7VaGfHd41nA5p-9DVttXj_pTeAXAjEWUKVjw4UOdTp3cC76de1MMslYX1uAp7utYNNgXxpNINDuhGSZZLeWbIqtNd3bPzRlnNoZ-qOco/s1600/1019161135a.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhU2dUS6Ii1z3vf9px8OazVgjTQGBO49DOnvLz7VaGfHd41nA5p-9DVttXj_pTeAXAjEWUKVjw4UOdTp3cC76de1MMslYX1uAp7utYNNgXxpNINDuhGSZZLeWbIqtNd3bPzRlnNoZ-qOco/s200/1019161135a.jpg" width="141" /></a><b>Cocoa-Banana Oatmeal</b><br />
<i>Ingredients </i><br />
1 cup unsweetened almond milk (can also use coconut, soy, etc.)<br />
1/2 cup old fashioned oats (I also used steel cut and it worked great!)<br />
1 small banana, mashed<br />
1/2 teaspoon almond extract (can sub in vanilla extract)<br />
1 teaspoon cocoa powder<br />
1 tablespoon almond butter (can sub in peanut butter)<br />
1 tablespoon sliced almonds (optional)<br />
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<i>Directions</i><br />
1. In a large saucepan, bring milk to a boil.<br />
2. Add remaining ingredients (except sliced almonds) and cook for about 5-7 minutes.<br />
3. Top oats with sliced almonds and serve!<br />
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**You can also add in a sweetener of your choice if the banana is not enough for you. You can also add in ground flaxseeds for a boost of healthy fats, fiber, and protein.<br />
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<i><span style="font-size: x-small;">Nutrition Information: 368 calories, 15g fat, 153mg sodium, 54g carbohydrates, 14g sugar, 9g fiber, 9g protein</span></i><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9alGRsYm_ZVqOt-_wzU2dc5HvBhJBHj1VYFl9LquRmwUkvwhIKtP2rKJ9ud2SUmyau6Eo3dzrSpMTDpThAafOXopIuwq_bFItm1KuDhfnl9x5YV2B9TvOLlROqumIEekG_M3aYno_FvM/s1600/1019161135c.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9alGRsYm_ZVqOt-_wzU2dc5HvBhJBHj1VYFl9LquRmwUkvwhIKtP2rKJ9ud2SUmyau6Eo3dzrSpMTDpThAafOXopIuwq_bFItm1KuDhfnl9x5YV2B9TvOLlROqumIEekG_M3aYno_FvM/s200/1019161135c.jpg" width="165" /></a><b>Apple Cinnamon Oatmeal</b><br />
<i>Ingredients </i><br />
1 cup unsweetened almond milk (can also use coconut, soy, etc.)<br />
1/2 cup old fashioned oats (I also used steel cut and it worked great!)<br />
1 small apple, diced<br />
2 tablespoons unsweetened applesauce<br />
1 teaspoon brown sugar (can eliminate for lower sugar recipe)<br />
Dash cinnamon<br />
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<i>Directions</i><br />
1. In a large saucepan, bring milk to a boil.<br />
2. Add remaining ingredients and cook for about 5-7 minutes.<br />
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<i><span style="font-size: x-small;">Nutrition Information: 257 calories, 6g fat, 152mg sodium, 49g carbohydrates, 18g sugar, 8g fiber, 6g protein</span></i><br />
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<span style="font-family: -webkit-standard; font-size: small;">One last comment about these recipes. A lot of the sugar is coming from natural sources like the banana and apples, so don't be too concerned about those numbers. Also, with having fruit/nuts, you are also boosting the fiber content of the recipe. Remember, to leave the skin on with your apples since that is where a lot of the fiber and nutrients are. </span></div>
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Anonymoushttp://www.blogger.com/profile/05690851194186300323noreply@blogger.com0tag:blogger.com,1999:blog-747989427283813713.post-1054265437895701902016-06-29T18:57:00.001-07:002016-06-29T19:12:42.774-07:00Why Going Low-Carb is NOT the Best Idea <div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
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<span style="font-family: Georgia, Times New Roman, serif;">Have you been told by a
medical professional, friends, family member or even a figure on the Internet
that you should be following a low-carb diet for Diabetes or weight-loss? This
is something I hear from clients quite frequently. With my experience in counseling
and also the research, I am here to tell you that it is perfectly okay to eat
carbohydrates if you have Diabetes or want to lose weight. Shocking, I know!
Below are the top 4 reasons I have for not following a super low-carb diet
based on the majority of things I hear from clients. <o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><b><i><span style="font-family: "times";">1.
Low-carb means no fruit!</span></i></b><span style="font-family: "times";"><o:p></o:p></span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">One of the first things
people tend to do when cutting carbs is cutting the fruit out! Fruit is packed fiber,
vitamins, minerals and antioxidants; even those “deadly” bananas! I don’t know
how many people come to me with Diabetes saying they can’t eat fruit. Let me
just say that when I look at the food diaries of these patients, most are not
overeating the fruits. Aim for whole fruit over juices and eat the skin if
possible since that is where a lot of the nutrients and fiber lay. Just see
below at just some of the research touting the benefits of fruits and
vegetables! </span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><span style="font-family: inherit;"> <i>---->“In Chinese patients with Type 2 diabetes, higher dietary
fruit intake </i></span><span style="text-indent: 0.5in;"><i>was
associated with a </i></span><i><span style="text-indent: 0.5in;">lower burden of carotid atherosclerosis as </span><span style="text-indent: 0.5in;">reflected
by lower carotid intima-media thickness </span><span style="text-indent: 0.5in;">and </span></i><i><span style="text-indent: 0.5in;">prevalence of carotid plaque.”</span><span style="text-indent: 0.5in;">1</span></i></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><i> ----><span style="text-indent: 27pt;">“Fruit
and vegetable intake may decrease oxidative stress </span><span style="text-indent: 0.5in;">and inflammation
in this group of patients. An increased intake of </span></i><i style="text-indent: 0.5in;">fruit and
vegetables can therefore be beneficial for patients with </i><i><span style="font-family: "times";">type 2 diabetes, since these patients are
documented to have raised oxidative stress and inflammation.”</span><span style="font-family: "times"; font-size: xx-small;">2</span></i></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"> ----><i><span style="font-family: "times";">"Plant-based diets, especially when rich in high-quality plant
foods, </span></i><i style="text-indent: 0.5in;"><span style="font-family: "times";">are
associated with substantially lower risk of developing T2D."</span><span style="font-family: "times"; font-size: xx-small;">3</span></i></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><b><i><span style="font-family: "times";">2. Food
quality is still an issue.</span></i></b><span style="font-family: "times";"><o:p></o:p></span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Something else fun that
happens when people cut the carbs is that they tend to still eat the same junk-food
(chips, breads, etc.), but in smaller amounts. Less carbs does not change food
quality. If you just decrease the unhealthy carbs but don’t add the healthier
ones, you are still not feeding your body right! Let’s say for example you
normally have a sandwich for lunch. You since cut back to ½ a sandwich;
however, now you are hungrier. So, you end up doing some more lunchmeat or
loading up on extra peanut butter. I’m not saying that it is okay to eat the
chips, white breads, cakes, and cookies. What I am saying is that whole grains,
beans, quinoa, etc are all great carbohydrates that can be incorporated into a
healthy meal plan. The reality is that most people are not consuming enough whole
grains (see research article below) and eating whole grains and beans are a
great way to help decrease disease risk!</span><br />
<i><span style="font-family: Georgia, Times New Roman, serif;"><span style="font-family: inherit;"> ----></span><span style="font-family: "times";"> </span><span style="font-family: "times";">“Including pulses in the diet is a healthy way to
meet </span><span style="text-indent: 0.5in;">dietary recommendations
and is associated with reduced risk of </span><span style="font-family: "times";">several chronic diseases.”</span><span style="font-family: "times"; font-size: xx-small;">4</span></span></i><br />
<i><span style="font-family: Georgia, Times New Roman, serif;"> ---->“Average intakes of whole grains are far below
recommended levels <span style="text-indent: 0.5in;">across
all age-sex groups, and average intakes of refined grains are </span><span style="text-indent: 0.5in;">well
above recommended limits.”</span><span style="text-indent: 0.5in;">5</span></span></i></div>
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<span style="font-family: Georgia, Times New Roman, serif;"> <o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><b><i><span style="font-family: "times";">3.</span></i></b><span style="font-family: "times";"> <b><i>Low-carb
to carb-binge</i></b><o:p></o:p></span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">A couple things tend
to happy with a low-carb diet. The first is that many tend to overload on the protein,
which most people are getting enough if not more than enough of their
recommended intake. Secondly, most people tend to crave the carbohydrates
so much that they binge on them in about a week or two and end up stopping
"yet another diet." Hey, I am not saying you won’t lose
weight eating low-carb, what I am saying is that this is
not typically a sustainable diet. <o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><b><i><span style="font-family: "times";">4.</span></i></b><span style="font-family: "times";"> <b><i>Most
low-carb diets don’t get enough fiber.</i></b><o:p></o:p></span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">On the same topic as point
#4, less carbs usually means less fiber. As I said, most people sub in the protein
for less carbs. You know what most people are NOT getting enough of in their
diet? Fruits and vegetables! What do fruits and vegetables have in them besides
vitamins and minerals…FIBER! One of the most cut-out-veggies is the beans! Did
you know that a half-cup of chickpeas has about 5g of fiber and a half-cup of
kidney beans has 8g of fiber? Fiber is beneficial because it can help to decrease
cholesterol levels, improve GI function, and also decrease your risk for heart
disease. See the research below for more reasons to get in the fiber!</span><br />
<i><span style="font-family: Georgia, Times New Roman, serif;"><span style="font-family: inherit;"> ----> </span><span style="text-indent: 0.5in;">"High
fibre may be better than high protein for weight (fat) loss</span><span style="font-family: "times";"><span style="mso-spacerun: yes;"> </span>in
obesity.”</span><span style="font-family: "times"; font-size: xx-small;">6</span></span></i><br />
<i><span style="font-family: Georgia, Times New Roman, serif;"> ----><span style="font-family: "times";"> </span><span style="font-family: "times";">“A high-fibre bean-rich diet was
as effective as a low </span>carbohydrate diet for weight loss, although only the bean-rich <span style="font-family: "times";">diet lowered atherogenic lipids.”<span style="font-size: xx-small;">7</span> </span></span></i><br />
<i><span style="font-family: Georgia, Times New Roman, serif;"><span style="font-family: "times";">----> </span><span style="font-family: "times";">“Increasing fiber intake lowers
blood pressure and serum <span style="mso-spacerun: yes;"> </span>cholesterol
levels. Increased intake of soluble fiber improves glycemia and insulin
sensitivity in non-diabetic and diabetic individuals.”</span><span style="font-family: "times"; font-size: xx-small;">8</span></span></i><br />
<span style="font-family: Georgia, Times New Roman, serif;"><span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">So, what should you do now? Start by tracking yo</span><span style="font-family: inherit;">ur food intake. Maybe, you are
eating too many refined carbohydrates (cookies, white breads, etc). Maybe, you
are also eating too much in one sitting (3 cups of pasta). Maybe, your meals
are unbalance (heavy in carbs or protein). Start by checking out your food log
and seeing where you can incorporate a better meal balance. </span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Aim for meals to
have lean proteins, fiber-filled carbohydrates (whole grains) or starches, and
some non-starchy veggies. An example of a balanced meal could be: tofu
(protein), broccoli (non-starchy veg), and a red potato (starchy carb). Another
example could be fish, sautéed spinach, and brown rice. Another example could
be quinoa (protein + starchy carb), mushrooms and tomatoes (both non-starchy).
A snack could be an apple and peanut butter or veggies and hummus. The options
are endless! </span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Bottom line here, instead of eliminating a food group and possibly
making yourself miserable aim for meal balance and portion control. If all else
fails, find a Dietitian to help you with meal planning since we are the experts
when it comes to nutrition :)</span><br />
<span style="font-family: inherit;"><br /></span></div>
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<span style="font-family: inherit; font-size: x-small;"><b><i>Additional Links</i></b></span></div>
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<span style="line-height: 17.1200008392334px;"><a href="http://www.todaysdietitian.com/pdf/webinars/CookingupLegumesGuide.pdf" target="_blank"><span style="font-family: inherit; font-size: x-small;">Tips for cooking legumes </span></a></span></div>
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<a href="http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983" target="_blank"><span style="font-family: inherit; font-size: x-small;">Benefits of a high fiber diet</span></a></div>
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<span style="font-family: inherit; font-size: x-small;"><b><i>Resources</i></b></span></div>
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<span style="font-family: inherit; font-size: xx-small;"><span style="font-family: inherit;">1. </span><span lang="EN" style="line-height: 17.1200008392334px;"><span style="font-family: inherit;">Chan H, Yiu K, Wong C, Li S, Tam S, Tse H. Increased dietary fruit intake was associated with lower burden of carotid atherosclerosis in Chinese patients with Type 2 diabetes mellitus. Diabetic Medicine [serial online]. January 2013;30(1):100-108. Available from: Academic Search Premier, Ipswich, MA. Accessed June 29, 2016.</span></span></span></div>
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<span style="font-family: inherit;"><span style="font-size: xx-small;"><span lang="EN" style="line-height: 17.1200008392334px;"><span style="font-family: inherit;">2. </span></span></span><span lang="EN" style="line-height: 17.1200008392334px;"><span style="font-family: inherit; font-size: xx-small;">Åsgård R, Rytter E, Basu S, Abramsson-Zetterberg L, Möller L, Vessby B. High intake of fruit and vegetables is related to low oxidative stress and inflammation in a group of patients with type 2 diabetes. <i>Scandinavian Journal Of Food & Nutrition</i> [serial online]. December 2007;51(4):149-158. Available from: Academic Search Premier, Ipswich, MA. Accessed June 29, 2016.</span></span></span></div>
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<span style="font-family: inherit;"><span lang="EN" style="line-height: 17.1200008392334px;"><span style="font-family: inherit; font-size: xx-small;">3. </span></span><span lang="EN" style="line-height: 17.1200008392334px;"><span style="font-family: inherit; font-size: xx-small;">Satija A, Bhupathiraju S, Hu F, et al. Plant-Based Dietary Patterns and Incidence of Type 2 Diabetes in US Men and Women: Results from Three Prospective Cohort Studies. <i>Plos Medicine</i> [serial online]. June 14, 2016;13(6):1-18. Available from: Academic Search Premier, Ipswich, MA. Accessed June 29, 2016.</span></span></span></div>
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<span style="font-family: inherit;"><span lang="EN" style="line-height: 17.1200008392334px;"><span style="font-family: inherit; font-size: xx-small;">4. </span></span><span lang="EN" style="line-height: 17.1200008392334px;"><span style="font-family: inherit; font-size: xx-small;">Mudryj A, Yu N, Aukema H. Nutritional and health benefits of pulses. Applied Physiology, Nutrition & Metabolism [serial online]. November 2014;39(11):1197-1204. Available from: Academic Search Premier, Ipswich, MA. Accessed June 29, 2016.</span></span></span></div>
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<span style="font-family: inherit;"><span lang="EN" style="line-height: 17.1200008392334px;"><span style="font-family: inherit; font-size: xx-small;">5. </span></span><span style="line-height: 17.1200008392334px;"><span style="font-family: inherit; font-size: xx-small;">Dietary Guidelines for Americans 2015</span></span></span></div>
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<span style="font-family: inherit;"><span style="line-height: 17.1200008392334px;"><span style="font-family: inherit; font-size: xx-small;">6. </span></span><span lang="EN" style="line-height: 17.1200008392334px;"><span style="font-family: inherit; font-size: xx-small;">Adam C, Gratz S, Ross A, et al. Effects of Dietary Fibre (Pectin) and/or Increased Protein (Casein or Pea) on Satiety, Body Weight, Adiposity and Caecal Fermentation in High Fat Diet-Induced Obese Rats. <i>Plos ONE</i> [serial online]. May 25, 2016;11(5):1-16. Available from: Academic Search Premier, Ipswich, MA. Accessed June 29, 2016.</span></span></span></div>
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<span style="font-family: inherit;"><span lang="EN" style="line-height: 17.1200008392334px;"><span style="font-family: inherit; font-size: xx-small;">7. </span></span><span lang="EN" style="line-height: 17.1200008392334px;"><span style="font-family: inherit; font-size: xx-small;">Tonstad S, Malik N, Haddad E. A high-fibre bean-rich diet versus a low-carbohydrate diet for obesity. <i>Journal Of Human Nutrition & Dietetics</i> [serial online]. April 2, 2014;:109-116. Available from: Academic Search Premier, Ipswich, MA. Accessed June 29, 2016.</span></span></span></div>
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<span style="font-family: inherit;"><span lang="EN" style="line-height: 17.1200008392334px;"><span style="font-family: inherit; font-size: xx-small;">8. </span></span><a href="https://www.blogger.com/blogger.g?blogID=747989427283813713" name="_GoBack"><span style="font-family: inherit; font-size: xx-small;">http://www.ncbi.nlm.nih.gov/pubmed/19335713</span></a></span></div>
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Anonymoushttp://www.blogger.com/profile/05690851194186300323noreply@blogger.com0