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. 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!
1. Take some time to look for different recipes.
Don't be afraid to try something new; it may even make it into your weekly meal rotation! Check out websites like Pinterest, Allrecipes, Food Network, etc, for a plethora of recipes for every cooking level and food preference.
2. Ask your family what they would like to it.
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.
3. Take advantage of grocery store sales and ads.
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.
4. Create a theme for some days of the week.
Meatless Mondays, taco Tuesday, pasta Wednesday, and so on and so forth. 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.
5. Repurpose leftovers.
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!
6. Utilize your freezer.
If you find that you can't cook a lot during the week, try to double your recipes when you do cook. 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.
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!
Showing posts with label protein. Show all posts
Showing posts with label protein. Show all posts
Monday, January 16, 2017
Sunday, October 23, 2016
Oatmeal 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.
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 :)
Cocoa-Banana Oatmeal
Ingredients
1 cup unsweetened almond milk (can also use coconut, soy, etc.)
1/2 cup old fashioned oats (I also used steel cut and it worked great!)
1 small banana, mashed
1/2 teaspoon almond extract (can sub in vanilla extract)
1 teaspoon cocoa powder
1 tablespoon almond butter (can sub in peanut butter)
1 tablespoon sliced almonds (optional)
Directions
1. In a large saucepan, bring milk to a boil.
2. Add remaining ingredients (except sliced almonds) and cook for about 5-7 minutes.
3. Top oats with sliced almonds and serve!
**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.
Nutrition Information: 368 calories, 15g fat, 153mg sodium, 54g carbohydrates, 14g sugar, 9g fiber, 9g protein
Apple Cinnamon Oatmeal
Ingredients
1 cup unsweetened almond milk (can also use coconut, soy, etc.)
1/2 cup old fashioned oats (I also used steel cut and it worked great!)
1 small apple, diced
2 tablespoons unsweetened applesauce
1 teaspoon brown sugar (can eliminate for lower sugar recipe)
Dash cinnamon
Directions
1. In a large saucepan, bring milk to a boil.
2. Add remaining ingredients and cook for about 5-7 minutes.
Nutrition Information: 257 calories, 6g fat, 152mg sodium, 49g carbohydrates, 18g sugar, 8g fiber, 6g protein
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 :)
Cocoa-Banana OatmealIngredients
1 cup unsweetened almond milk (can also use coconut, soy, etc.)
1/2 cup old fashioned oats (I also used steel cut and it worked great!)
1 small banana, mashed
1/2 teaspoon almond extract (can sub in vanilla extract)
1 teaspoon cocoa powder
1 tablespoon almond butter (can sub in peanut butter)
1 tablespoon sliced almonds (optional)
Directions
1. In a large saucepan, bring milk to a boil.
2. Add remaining ingredients (except sliced almonds) and cook for about 5-7 minutes.
3. Top oats with sliced almonds and serve!
**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.
Nutrition Information: 368 calories, 15g fat, 153mg sodium, 54g carbohydrates, 14g sugar, 9g fiber, 9g protein
Apple Cinnamon OatmealIngredients
1 cup unsweetened almond milk (can also use coconut, soy, etc.)
1/2 cup old fashioned oats (I also used steel cut and it worked great!)
1 small apple, diced
2 tablespoons unsweetened applesauce
1 teaspoon brown sugar (can eliminate for lower sugar recipe)
Dash cinnamon
Directions
1. In a large saucepan, bring milk to a boil.
2. Add remaining ingredients and cook for about 5-7 minutes.
Nutrition Information: 257 calories, 6g fat, 152mg sodium, 49g carbohydrates, 18g sugar, 8g fiber, 6g protein
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.
Wednesday, August 19, 2015
How Can I Lose 10 Pounds?
"How can I lose 10 pounds?" That is probably the number 1 most asked question of an RD. While I have no statistics to back up my statement, I am almost certain it is at least in the top 3. That along with "How can I lose weight fast?"
Once someone asked me, "Tell me how to lose weight." I said, "Well, that's a loaded question." She looked at me like I had 6 heads. Weight-loss advice is not something to be given in a short amount of time. There is no quick fix or magic pill. Hate to break it to you :) If you see a program saying you can "blast away the fat" or "lose 10 pounds in a week" or selling some magical drink, run away...very quickly! Most of these programs do not work! They get you to buy their expensive products, but don't teach you how to make healthy choices. While you might lose weight, once you stop you have yourself a problem. I have seen so many clients where they tried this diet or that program and then say when they stopped the weight came back on. Most people tell me they still don't know how to eat healthy after being on that "diet". Now, I am not knocking every sort of program out there, just making a generalization about the majority I see every day.
As a dietitian, I typically run through the same points with everyone. It all starts with your current diet. You have to analyze where you are now and be totally honest with yourself.
Ask yourself these questions:
-->Are you getting 3-4 servings of vegetables (or more) per day?
-->Are you eating 2-3 servings of fruit (or more) per day?
-->Are you hitting your fiber intake (generally around 25g per day)?
-->Are you drinking enough water?
-->Are you avoiding drinking your calories like in juices, sodas, and sweetened teas?
-->Are you choosing whole grains over processed refined grains?
-->Are you eating lean proteins with every meal (eggs, chicken, tofu, nuts, seeds, etc)?
-->Are you eating less than 1 sweet per day?
-->Are you eating every 3-4 hours?
In order to answer some of those questions, it is probably best if you do a 3-day or 7-day food journal. Simply write down everything you eat or drink throughout the day. Note the time you eat too because that can help show you if you have gone too long without eating.
From there, figure out a weekly goal. It could be to eat 2 vegetables every day (an increase from your one a day). Or it could be to increase your water consumption from 6 to 8 glasses per day! At the end of the week, look at your progress. Ask yourself if you feel your goal was accomplished or if you still want to work with it. If you did meet your goal, it doesn't mean forget it; it means add something else to it! Maybe the next week you try and have 2 fruits and 2 vegetables every day. Always remember to make your goals SMART (specific, measurable, attainable, realistic, and timely).
After you have planned your goal, think about ways you can accomplish this. Maybe, you are going to drink more water. Do you have access to water throughout the day? Do you have a reusable water bottle you can take with you? It is always best to plan ahead! I have a 32-ounce reusable water bottle and I love it! It keeps my water cold for hours and it holds a lot so I don't have to find a water fountain at work all the time.
While exercise is important for weight-loss, I always start with diet first (being the dietitian I am). A lot of times I have people who are not motivated to exercise or cannot because of their size. Usually, your food intake is the best place to start.
My last piece of advice is to focus on one goal at a time; master it and add a new one. Don't start changing everything at once. Remember, you are working towards a healthier lifestyle and moving away from the quick-fix-diets. Change takes time so don't be hard on yourself. If you get to the end of the week and you don't feel that great about where you are with your goals, think about ways to improve. Use set-backs as learning experiences and a new place to start. Remind yourself how far you have already come and how awesome it is that you decided to start!
Anyone have a goal they are working on now? How are you doing with accomplishing your goal?
Once someone asked me, "Tell me how to lose weight." I said, "Well, that's a loaded question." She looked at me like I had 6 heads. Weight-loss advice is not something to be given in a short amount of time. There is no quick fix or magic pill. Hate to break it to you :) If you see a program saying you can "blast away the fat" or "lose 10 pounds in a week" or selling some magical drink, run away...very quickly! Most of these programs do not work! They get you to buy their expensive products, but don't teach you how to make healthy choices. While you might lose weight, once you stop you have yourself a problem. I have seen so many clients where they tried this diet or that program and then say when they stopped the weight came back on. Most people tell me they still don't know how to eat healthy after being on that "diet". Now, I am not knocking every sort of program out there, just making a generalization about the majority I see every day.
As a dietitian, I typically run through the same points with everyone. It all starts with your current diet. You have to analyze where you are now and be totally honest with yourself.
Ask yourself these questions:
-->Are you getting 3-4 servings of vegetables (or more) per day?
-->Are you eating 2-3 servings of fruit (or more) per day?
-->Are you hitting your fiber intake (generally around 25g per day)?
-->Are you drinking enough water?
-->Are you avoiding drinking your calories like in juices, sodas, and sweetened teas?
-->Are you choosing whole grains over processed refined grains?
-->Are you eating lean proteins with every meal (eggs, chicken, tofu, nuts, seeds, etc)?
-->Are you eating less than 1 sweet per day?
-->Are you eating every 3-4 hours?
In order to answer some of those questions, it is probably best if you do a 3-day or 7-day food journal. Simply write down everything you eat or drink throughout the day. Note the time you eat too because that can help show you if you have gone too long without eating.
From there, figure out a weekly goal. It could be to eat 2 vegetables every day (an increase from your one a day). Or it could be to increase your water consumption from 6 to 8 glasses per day! At the end of the week, look at your progress. Ask yourself if you feel your goal was accomplished or if you still want to work with it. If you did meet your goal, it doesn't mean forget it; it means add something else to it! Maybe the next week you try and have 2 fruits and 2 vegetables every day. Always remember to make your goals SMART (specific, measurable, attainable, realistic, and timely).
After you have planned your goal, think about ways you can accomplish this. Maybe, you are going to drink more water. Do you have access to water throughout the day? Do you have a reusable water bottle you can take with you? It is always best to plan ahead! I have a 32-ounce reusable water bottle and I love it! It keeps my water cold for hours and it holds a lot so I don't have to find a water fountain at work all the time.
While exercise is important for weight-loss, I always start with diet first (being the dietitian I am). A lot of times I have people who are not motivated to exercise or cannot because of their size. Usually, your food intake is the best place to start.
My last piece of advice is to focus on one goal at a time; master it and add a new one. Don't start changing everything at once. Remember, you are working towards a healthier lifestyle and moving away from the quick-fix-diets. Change takes time so don't be hard on yourself. If you get to the end of the week and you don't feel that great about where you are with your goals, think about ways to improve. Use set-backs as learning experiences and a new place to start. Remind yourself how far you have already come and how awesome it is that you decided to start!
Anyone have a goal they are working on now? How are you doing with accomplishing your goal?
Sunday, May 24, 2015
5 Tips for Battling the Memorial Day BBQs
It is officially the start of grilling season! That means food, drinks, and more food. Anyone getting a little worried about "going off their diet" with all the festivities? Here are some tips for keeping on track through the BBQs, parties, and summertime bashes!
Tip #1: Don't skip meals
So many people skip breakfast if they are going to an afternoon BBQ. They tell me they are "trying to save calories." Throw this logic out the window! When you skip meals, your metabolism slows down and you tend to eat more at the next meal to overcompensate. I'm not saying to stuff yourself before you head out; however, eat something with a protein and a carbohydrate (peanut butter + apples or Egg + WW toast) to keep hunger at bay!
Tip #2: Bring your own healthy dish
Let's say your going to your neighbors house and they are the least healthy eaters ever. You know there will be very little that will be healthy. What do you do? Bring your own healthy dish! Maybe it is a veggie salad or fruit dessert. Sure you can indulge in what is offered; however, you can lean on your dish for some better nutrition. Try bringing fruit kabobs! Use long toothpicks and thread on grapes, kiwis, pineapples, etc.
Tip #3: Assess before you eat
Instead of just grabbing before you think, walk by the food options and plan out what your going to eat. Maybe there are hot dogs, hamburgers, chicken, pasta salad, potato salad, and grilled veggies. What should you choose? The best option would be your chicken and grilled veggies. You could add a pasta or potato salad for a carbohydrate as well. Maybe you want both pasta and potato salad? Do a small serving of each (not a huge scoop). Maybe you want the burger and salads. Forgo the bun and dig into your salads. Again, think protein and carbohydrate (plus some non-starchy veggies if you got em).
Tip #4: Sip healthy
Margaritas, wine coolers and beers can all add up calorie wise. Remember to drink some water in between. It will help cut your intake and keep you hydrated. Try a wine spritzer as another option. Simply halve your wine with some seltzer water. Not looking to drink but want to stop everyone from bugging you about drinking? Grab a seltzer and add lemons/limes! You can also apply the same principle from Tip #2 here too!
Tip #5: Do a reality check
So, maybe you went to a party/BBQ and all nutritional restraints went out the window. Don't panic but do a reality check. How much did you really splurge? Was it just one brownie or did you eat the whole tray? Did you eat sensibly that week? Maybe you did overdo it. Instead of moping on the couch or eating more, get up and move! Take a walk, go for a run, hit the gym. Get back on track at the next meal or next day. Remember to drink water and fill up on fiber-rich foods to keep your digestive system running smoothly. And last but certainly not least, don't be so hard on yourself :)
Tip #1: Don't skip meals
So many people skip breakfast if they are going to an afternoon BBQ. They tell me they are "trying to save calories." Throw this logic out the window! When you skip meals, your metabolism slows down and you tend to eat more at the next meal to overcompensate. I'm not saying to stuff yourself before you head out; however, eat something with a protein and a carbohydrate (peanut butter + apples or Egg + WW toast) to keep hunger at bay!
Tip #2: Bring your own healthy dish
Let's say your going to your neighbors house and they are the least healthy eaters ever. You know there will be very little that will be healthy. What do you do? Bring your own healthy dish! Maybe it is a veggie salad or fruit dessert. Sure you can indulge in what is offered; however, you can lean on your dish for some better nutrition. Try bringing fruit kabobs! Use long toothpicks and thread on grapes, kiwis, pineapples, etc.
Tip #3: Assess before you eat
Instead of just grabbing before you think, walk by the food options and plan out what your going to eat. Maybe there are hot dogs, hamburgers, chicken, pasta salad, potato salad, and grilled veggies. What should you choose? The best option would be your chicken and grilled veggies. You could add a pasta or potato salad for a carbohydrate as well. Maybe you want both pasta and potato salad? Do a small serving of each (not a huge scoop). Maybe you want the burger and salads. Forgo the bun and dig into your salads. Again, think protein and carbohydrate (plus some non-starchy veggies if you got em).
Tip #4: Sip healthy
Margaritas, wine coolers and beers can all add up calorie wise. Remember to drink some water in between. It will help cut your intake and keep you hydrated. Try a wine spritzer as another option. Simply halve your wine with some seltzer water. Not looking to drink but want to stop everyone from bugging you about drinking? Grab a seltzer and add lemons/limes! You can also apply the same principle from Tip #2 here too!
Tip #5: Do a reality check
So, maybe you went to a party/BBQ and all nutritional restraints went out the window. Don't panic but do a reality check. How much did you really splurge? Was it just one brownie or did you eat the whole tray? Did you eat sensibly that week? Maybe you did overdo it. Instead of moping on the couch or eating more, get up and move! Take a walk, go for a run, hit the gym. Get back on track at the next meal or next day. Remember to drink water and fill up on fiber-rich foods to keep your digestive system running smoothly. And last but certainly not least, don't be so hard on yourself :)
Happy Memorial Day weekend everyone :)
Friday, December 5, 2014
Healthy Cooking Tips for One
It can seem difficult or overwhelming to cook for only one person when so many recipes give a yield for 4-6 people! Maybe you have been used to cooking for a large family or maybe just another loved one. Whatever the case may be, I am going to give you tips on how to shop and cook healthy for one. So, lets get started!
Tip #1: Make a Plan!
Use a calendar or some scrap paper to make your menu for the week. See what you already have in your cabinets so you are not spending extra money on things you don't need. It doesn't have to be super specific. For example: Monday (chicken with rice and veggie casserole), Tuesday (scrambled eggs with veggies), Wednesday (chicken soup using leftover rice), etc. Just having an idea for the week can help to keep your budget and health on track.
Tip #2: Be Careful with Fresh Produce!
Fresh produce is a great choice; however, if you don't plan correctly, you can be throwing away money. Be strategic with your fresh produce. If you buy lettuce, be sure to use it early in your weekly menu so it won't go bad. For fresh fruit, freeze it before it goes bad for use in smoothies or yogurt toppers later.
Tip #3: Use Frozen Fruits and Vegetables!
Frozen produce are just as nutritious as fresh produce and they won't spoil quickly. When choosing frozen options, look for ones without added sauces. You can use frozen produce for smoothies, soups, stir-fries and more!
Tip #4: Use Canned Fruits and Vegetables!
Canned beans can be a great addition to any salad or entree! Beans are a long-lasting food item on the shelves. Other canned vegetables can be a great option to fresh or frozen. To cut back on the sodium for canned veggies, buy low sodium options or drain and rinse. For canned fruits, buy them in their own juices or with the label "No Added Sugar." Again, canned fruit can be a great alternative to fresh or frozen. If I go for canned fruit, I love pairing with cottage cheese or Greek yogurt for a protein source.
Tip #5: Cook Different Ways!
When you cook your meals, think about ways you can re-invent it into another meal. For example: Cook rice/quinoa as a side dish on Monday, then use for a casserole or soup for Tuesday. Baked chicken can be made into chicken salad!
Tip #6: Make Eggs for Dinner!
Don't feel like spending much time in the kitchen? Have eggs for dinner! Eggs are a great source of protein and choline. Make an egg scramble with veggies. Or, hard boil a batch of eggs for a quick snack or salad topper.
Tip #7: Make Your Favorite Casserole!
Just because you are only cooking for one, does not mean you cannot make your favorite casseroles. Make 1/2 or 1/4 the recipe and bake in a loaf pan (9x5 or 8x8).
Tip #8: Bulk Cook and Freeze!
If you don't want to make involved dinners every night, think about making your own freezer meals. Take 1 day to cook extra food and freeze in containers (labeled with date/contents). Then, you can just pull out and cook for a quick meal.
Tip #9: Bulk Buy and Freeze!
Supermarkets sell individually frozen chicken breasts/fish fillets; however, these can be quite costly. For a cheaper alternative, buy larger packages of meat/fish (look for sales) and pre-portion before you freeze at home.
Tip #10: Freeze Your Grains!
Cook rice/quinoa (or other grains) and freeze in muffin pans. After they are frozen, store "muffins" in a freezer baggie. Then, you can just defrost as needed!
I hope these tips help you in cooking for one! Try the Egg Strada or Pizza Tops recipes below :)
Egg Strada
Ingredients
2 eggs
1/4c milk
1/4c cheddar cheese, shredded
1/4c each diced onions and peppers
1/4 tsp each garlic, oregano, black pepper
Dash salt
Directions
1. Preheat oven to 350 degrees F and spray oven-safe fish with non-stick spray.
2. Beat eggs and milk. Add veggies and cheese. Toss to coat.
3. Pour into dish and bake for 25 minutes.
Pizza Tops
Ingredients
Pita bread rounds (or bagel/sandwich thins)
Tomato/pasta sauce
Toppings: chicken, veggies, cheese
Directions
1. Place rounds/thins on small baking sheet.
2. Top with sauce and additional toppings.
**For this recipe, feel free to use leftovers from another meal for a small snack or light meal!
Tip #1: Make a Plan!
Use a calendar or some scrap paper to make your menu for the week. See what you already have in your cabinets so you are not spending extra money on things you don't need. It doesn't have to be super specific. For example: Monday (chicken with rice and veggie casserole), Tuesday (scrambled eggs with veggies), Wednesday (chicken soup using leftover rice), etc. Just having an idea for the week can help to keep your budget and health on track.
Tip #2: Be Careful with Fresh Produce!
Fresh produce is a great choice; however, if you don't plan correctly, you can be throwing away money. Be strategic with your fresh produce. If you buy lettuce, be sure to use it early in your weekly menu so it won't go bad. For fresh fruit, freeze it before it goes bad for use in smoothies or yogurt toppers later.
Tip #3: Use Frozen Fruits and Vegetables!
Frozen produce are just as nutritious as fresh produce and they won't spoil quickly. When choosing frozen options, look for ones without added sauces. You can use frozen produce for smoothies, soups, stir-fries and more!
Tip #4: Use Canned Fruits and Vegetables!
Canned beans can be a great addition to any salad or entree! Beans are a long-lasting food item on the shelves. Other canned vegetables can be a great option to fresh or frozen. To cut back on the sodium for canned veggies, buy low sodium options or drain and rinse. For canned fruits, buy them in their own juices or with the label "No Added Sugar." Again, canned fruit can be a great alternative to fresh or frozen. If I go for canned fruit, I love pairing with cottage cheese or Greek yogurt for a protein source.
Tip #5: Cook Different Ways!
When you cook your meals, think about ways you can re-invent it into another meal. For example: Cook rice/quinoa as a side dish on Monday, then use for a casserole or soup for Tuesday. Baked chicken can be made into chicken salad!
Tip #6: Make Eggs for Dinner!
Don't feel like spending much time in the kitchen? Have eggs for dinner! Eggs are a great source of protein and choline. Make an egg scramble with veggies. Or, hard boil a batch of eggs for a quick snack or salad topper.
Tip #7: Make Your Favorite Casserole!
Just because you are only cooking for one, does not mean you cannot make your favorite casseroles. Make 1/2 or 1/4 the recipe and bake in a loaf pan (9x5 or 8x8).
Tip #8: Bulk Cook and Freeze!
If you don't want to make involved dinners every night, think about making your own freezer meals. Take 1 day to cook extra food and freeze in containers (labeled with date/contents). Then, you can just pull out and cook for a quick meal.
Tip #9: Bulk Buy and Freeze!
Supermarkets sell individually frozen chicken breasts/fish fillets; however, these can be quite costly. For a cheaper alternative, buy larger packages of meat/fish (look for sales) and pre-portion before you freeze at home.
Tip #10: Freeze Your Grains!
Cook rice/quinoa (or other grains) and freeze in muffin pans. After they are frozen, store "muffins" in a freezer baggie. Then, you can just defrost as needed!
I hope these tips help you in cooking for one! Try the Egg Strada or Pizza Tops recipes below :)
Egg Strada
Ingredients
2 eggs
1/4c milk
1/4c cheddar cheese, shredded
1/4c each diced onions and peppers
1/4 tsp each garlic, oregano, black pepper
Dash salt
Directions
1. Preheat oven to 350 degrees F and spray oven-safe fish with non-stick spray.
2. Beat eggs and milk. Add veggies and cheese. Toss to coat.
3. Pour into dish and bake for 25 minutes.
Pizza Tops
Ingredients
Pita bread rounds (or bagel/sandwich thins)
Tomato/pasta sauce
Toppings: chicken, veggies, cheese
Directions
1. Place rounds/thins on small baking sheet.
2. Top with sauce and additional toppings.
**For this recipe, feel free to use leftovers from another meal for a small snack or light meal!
Friday, August 8, 2014
Fudgy Cake Brownies (Grain-free)
Yesterday, I went on a grain-free/gluten-free baking kick. This happens to me about once a week :) I made cupcakes, muffins, chips, and BROWNIES. The cupcakes/muffins came out pretty well, the chips tasted like cardboard (no exaggeration), and the brownies were amazing! After some alteration on a few different recipes, I finally found my prize winning brownie. I literally ate 4 right out of the oven, they were that good. While I am still a fan of my black bean brownies (more moist) these are my favorite. Hope you enjoy as much as I did!
Fudgy Cake Brownies (Grain-free)
Ingredients:
1/2c butter (grass-fed, unsalted)
1/3c + 1/4c unsweetened chocolate chips
5 eggs
3/4c raw honey
1/3c almond flour (sifted)
1/4c cocoa powder
1tsp vanilla
1/4tsp baking soda
dash salt
Directions:
1. Preheat oven to 325 degrees F and grease a 9x13" pan.
2. Melt: butter and 1/3c chocolate. Set aside.
3. Beat: eggs and honey. Add: flour, cocoa, vanilla, baking soda, salt.
4. Add: melted chocolate.
5. Stir in 1/4c chocolate chips.
6. Bake for 30 minutes. Cool. Cut. Enjoy!!
Nutrition Facts: (approximately 36 yield; just the way I cut them)
Calories: 65
Fat: 3.7g
Sodium: 43mg
CHO: 8g
Sugar: 7g
Protein: .8g
Betty Crocker Dark Chocolate Brownie Boxed Mix: (For comparison purposes)
Calories: 160
Fat: 7g
Sodium: 100mg
CHO: 24g
Sugar: 17g
Protein: 1g
Fudgy Cake Brownies (Grain-free)
Ingredients:
1/2c butter (grass-fed, unsalted)
1/3c + 1/4c unsweetened chocolate chips
5 eggs
3/4c raw honey
1/3c almond flour (sifted)
1/4c cocoa powder
1tsp vanilla
1/4tsp baking soda
dash salt
Directions:
1. Preheat oven to 325 degrees F and grease a 9x13" pan.
2. Melt: butter and 1/3c chocolate. Set aside.
3. Beat: eggs and honey. Add: flour, cocoa, vanilla, baking soda, salt.
4. Add: melted chocolate.
5. Stir in 1/4c chocolate chips.
6. Bake for 30 minutes. Cool. Cut. Enjoy!!
Nutrition Facts: (approximately 36 yield; just the way I cut them)
Calories: 65
Fat: 3.7g
Sodium: 43mg
CHO: 8g
Sugar: 7g
Protein: .8g
Betty Crocker Dark Chocolate Brownie Boxed Mix: (For comparison purposes)
Calories: 160
Fat: 7g
Sodium: 100mg
CHO: 24g
Sugar: 17g
Protein: 1g
Saturday, July 26, 2014
Zucchini Crust Pizza
This is a: MUST TRY RECIPE! Was the all caps a bit much? But really, this recipe is tasty and healthy (always the best combination). It is also great because you can make the toppings whatever you want. No lie, when I made this a few days ago, I ate almost half of it right out of the oven. Well enough of my chatter, make it below and see for yourself :)
Zucchini Crust Pizza
Crust Ingredients:
2c grated zucchini (packed) and squeezed dry
-->It is easiest to put the grated zucchini in a dish towel and ring out the liquid.
2 eggs, beaten
1/4c coconut flour
1/2c Parmesan cheese
1/2c grated sharp cheddar or mozzarella cheese
1T olive oil
1tsp each: basil, oregano, parsley
Topping Ingredients (Just what I used. Can be anything you like!):
1 chicken breast
2 large tomatoes, diced
1 small zucchini, diced
1tsp garlic
1T olive oil
Shredded cheddar cheese
**I cooked my chicken in olive oil first. Then, I added the tomatoes, zucchini, and garlic and simmered for a few minutes. I shredded a little cheese on half of the pizza once I put the chicken mixture on.
Directions:
1. Preheat oven to 400 degrees F. Grease pizza pan.
2. Mix: zucchini, eggs, flour, cheeses, oil, basil, oregano, and parsley.
3. Pat zucchini mix onto pizza pan.
4. Bake crust for 30 minutes.
5. Remove crust from oven, flip over, and return to oven for 10 minutes.
6. Remove crust from oven and top with desired ingredients.
7. Return pizza to oven and heat until topping ingredients are heated through.
Nutrition Facts (per 1/6)
Calories: 190
Fat: 12g
Sodium: 220mg
Potassium: 350mg
Carbohydrates: 9g
Fiber: 3.5g
Sugar: 1g
Protein: 12g
1 Slice Domino's 14" Pepperoni Pizza (For comparison)
Calories: 324
Fat: 13g
Sodium: 608mg
Carbohydrates: 39g
Fiber: 2g
Sugar: 4g
Protein: 14g
http://recipes.sparkpeople.com/recipe-calculator.asp
http://nutritiondata.self.com/facts/fast-foods-generic/9307/2
Zucchini Crust Pizza
Crust Ingredients:
2c grated zucchini (packed) and squeezed dry
-->It is easiest to put the grated zucchini in a dish towel and ring out the liquid.
2 eggs, beaten
1/4c coconut flour
1/2c Parmesan cheese
1/2c grated sharp cheddar or mozzarella cheese
1T olive oil
1tsp each: basil, oregano, parsley
Topping Ingredients (Just what I used. Can be anything you like!):
1 chicken breast
2 large tomatoes, diced
1 small zucchini, diced
1tsp garlic
1T olive oil
Shredded cheddar cheese
**I cooked my chicken in olive oil first. Then, I added the tomatoes, zucchini, and garlic and simmered for a few minutes. I shredded a little cheese on half of the pizza once I put the chicken mixture on.
Directions:
1. Preheat oven to 400 degrees F. Grease pizza pan.
2. Mix: zucchini, eggs, flour, cheeses, oil, basil, oregano, and parsley.
3. Pat zucchini mix onto pizza pan.
4. Bake crust for 30 minutes.
5. Remove crust from oven, flip over, and return to oven for 10 minutes.
6. Remove crust from oven and top with desired ingredients.
7. Return pizza to oven and heat until topping ingredients are heated through.
Nutrition Facts (per 1/6)Calories: 190
Fat: 12g
Sodium: 220mg
Potassium: 350mg
Carbohydrates: 9g
Fiber: 3.5g
Sugar: 1g
Protein: 12g
1 Slice Domino's 14" Pepperoni Pizza (For comparison)
Calories: 324
Fat: 13g
Sodium: 608mg
Carbohydrates: 39g
Fiber: 2g
Sugar: 4g
Protein: 14g
http://recipes.sparkpeople.com/recipe-calculator.asp
http://nutritiondata.self.com/facts/fast-foods-generic/9307/2
Monday, July 14, 2014
Quick Start Guide to Healthy Eating
Over the past month, I have been leading nutrition counseling sessions pretty much every day. Go me :) I am loving all the experience and different situations in a community-based setting. Almost 90% of my sessions will include some version of this phrase/question, "My doctor told me XYZ, and I need to _____ (lose weight or change my eating habits) and I don't know what I should be eating." If you are a health professional, you have probably heard this a few times along with "Can you write me a diet/menu plan?" Just a comment on the diet/menu plan, I rarely ever give someone a diet/menu to follow. My sessions are geared towards giving my clients/members the tools they need to choose healthy foods. It gets boring eating the same foods all of the time, so it is important for people to be able to have enough knowledge to change up what they eat in a healthy way.
Below, are my tips for someone looking to change their eating habits or embark on a healthy lifestyle journey!
Tip #1
Rid yourself of the word "diet" and replace it with "a healthy lifestyle." When you go "on a diet," you are likely to "go off of the diet." It is better to work towards a balance where you are able to enjoy the foods you love and incorporate healthy and/or new foods.
Tip #2
Write down everything you eat for 1-2 days. Be honest with yourself and don't change what you are eating just so it looks good on paper. I have asked many clients/members for food logs and diaries. Sometimes, I look through someone's diary and think "it looks like they eat pretty healthy." Then, I'll ask the burning question, "Is this a typical day for you?" The response is usually, "These were days that I was trying to be good." I don't want those days! Then, I will find out they have a habit of eating a bag of Cheetos at night and 2 ice cream cones. Now, that is something we can work with!
Tip #3
Start by analyzing your current eating/health patterns. Look over your food log and ask yourself these questions:
_1_ Which macronutrient (carbohydrates, fats, proteins) makes up the majority of my meal? Most of
the clients/members in my sessions get their calories from carbohydrates (most of them
being refined). A lot of them are also not getting enough protein or healthy fats in their diet either.
_2_ Am I drinking enough water? (91 oz (11 glasses) for women and 125 oz (15.5 glasses) for men)
_3_ Am I drinking my calories in the form of sugar-sweetened beverages? How many glasses/day?
_4_ How much sugar am I consuming?
_5_ Do I snack more often than eat a meal? Are these healthy snacks?
_6_ Do I skip meals? If yes, why? Is there anything I can do to help avoid skipping meals?
_7_ How many servings of vegetables am I eating per day?
_8_ How many servings of fruit am I eating per day?
_9_ Am I getting enough fiber?
_10_ Am I active every day?
Tracking your food will help you to be more mindful of what you are eating and can help significantly with those trying to lose weight.
Tip #4
After answering all of the questions in Tip #3, think about where you want to start. Maybe you will start by cutting up fruits and vegetables so they are readily available for a snack (instead of cookies). Maybe you will start by tracking what you eat for a week to become more mindful of what you are eating. It doesn't matter where you start, just pick one thing to work on a go from there.
Tip #5 (for the limited water drinkers)
If you are one of those people who dislike the taste of water (heard that a few times in my sessions), then make water fun! Put slices of fresh fruit (limes, lemons, strawberries, watermelon) in water. You could also put fresh fruit in seltzer (most of them are 0 calorie, 0 sugar). Try fresh brewed hot or cold tea. There are tons of tea flavors you can choose from! You can also try the fresh fruit in the hot tea (I love lemons in hot black tea). For those of you who have a lot of sugary beverages, you can also try replacing one of those per day with some of the examples I gave.
Tip #6 (for the snackers)
If you are an excessive snacker, the first thing to do before eating a snack is ask yourself, "Am I really hungry?" If you are feeling hungry, you make not be getting enough protein and healthy fats in your last meal, so check back to question #1's answer you wrote down. One strategy could be to add some eggs, chicken, or turkey to your lunch meal so you don't have 3 snacks before eating dinner. If your problem isn't snacking because of hunger, but because of boredom, social eating, etc, then think of what you can do instead of snacking. You could go for a walk, read a book, call a friend, etc. If you still feel the urge to snack, go for some protein, fats, and healthy carbs. An example could be a Greek yogurt (protein, carbs) topped with nuts (protein, fats). Another snack example could be an apple (carbs) with peanut butter (protein, fats).
Tip #7 (for the meal skippers)
If you normally skip breakfast, think about why you do so. Are you not hungry? Are you running late for work? Focus on your answer and brainstorm a strategy for your situation. If you don't have enough time in the morning, you could get up 15 minutes earlier or pack a breakfast the night before (scrambled eggs portioned into containers, trail mix). Also, breakfast does not need to contain the "normal" breakfast foods. You can have chicken and vegetables for breakfast! I will often make extra chicken at night to eat on my way to work in the morning.
Tip #8
Set small goals for yourself. If you normally skip breakfast, a goal can be that you will eat breakfast 3 days a week for the next 2 weeks. If you normally choose unhealthy snacks, a goal can be that you add 1 piece of fresh fruit or 1 serving of vegetables to your snack. I always find it better to add healthy foods before you start taking anything away. This falls more in line with the healthy lifestyle versus being on a diet.
Tip #9
Learn to accept and move on when you feel like you "blew your diet" or "went off the wagon." Just make better choices at your next meal or snack. Don't wait until the next day! Do it now!
Tip #10
Once you feel like you have mastered one of your goals, review your questions/answers from Tip #3 and choose another goal to work on. Remember, it is all about a healthy lifestyle, not being on a diet. It is perfectly okay to have a cookie, or two, once in a while, or have some ice cream while out with your family/friends. Just keep that "I am working towards a healthy lifestyle" phrase in mind!
Comment below if you have begun your healthy lifestyle and what worked best for you!
Below, are my tips for someone looking to change their eating habits or embark on a healthy lifestyle journey!
Tip #1
Rid yourself of the word "diet" and replace it with "a healthy lifestyle." When you go "on a diet," you are likely to "go off of the diet." It is better to work towards a balance where you are able to enjoy the foods you love and incorporate healthy and/or new foods.
Tip #2
Write down everything you eat for 1-2 days. Be honest with yourself and don't change what you are eating just so it looks good on paper. I have asked many clients/members for food logs and diaries. Sometimes, I look through someone's diary and think "it looks like they eat pretty healthy." Then, I'll ask the burning question, "Is this a typical day for you?" The response is usually, "These were days that I was trying to be good." I don't want those days! Then, I will find out they have a habit of eating a bag of Cheetos at night and 2 ice cream cones. Now, that is something we can work with!
Tip #3
Start by analyzing your current eating/health patterns. Look over your food log and ask yourself these questions:
_1_ Which macronutrient (carbohydrates, fats, proteins) makes up the majority of my meal? Most of
the clients/members in my sessions get their calories from carbohydrates (most of them
being refined). A lot of them are also not getting enough protein or healthy fats in their diet either.
_2_ Am I drinking enough water? (91 oz (11 glasses) for women and 125 oz (15.5 glasses) for men)
_3_ Am I drinking my calories in the form of sugar-sweetened beverages? How many glasses/day?
_4_ How much sugar am I consuming?
_5_ Do I snack more often than eat a meal? Are these healthy snacks?
_6_ Do I skip meals? If yes, why? Is there anything I can do to help avoid skipping meals?
_7_ How many servings of vegetables am I eating per day?
_8_ How many servings of fruit am I eating per day?
_9_ Am I getting enough fiber?
_10_ Am I active every day?
Tracking your food will help you to be more mindful of what you are eating and can help significantly with those trying to lose weight.
Tip #4
After answering all of the questions in Tip #3, think about where you want to start. Maybe you will start by cutting up fruits and vegetables so they are readily available for a snack (instead of cookies). Maybe you will start by tracking what you eat for a week to become more mindful of what you are eating. It doesn't matter where you start, just pick one thing to work on a go from there.
Tip #5 (for the limited water drinkers)
If you are one of those people who dislike the taste of water (heard that a few times in my sessions), then make water fun! Put slices of fresh fruit (limes, lemons, strawberries, watermelon) in water. You could also put fresh fruit in seltzer (most of them are 0 calorie, 0 sugar). Try fresh brewed hot or cold tea. There are tons of tea flavors you can choose from! You can also try the fresh fruit in the hot tea (I love lemons in hot black tea). For those of you who have a lot of sugary beverages, you can also try replacing one of those per day with some of the examples I gave.
Tip #6 (for the snackers)
If you are an excessive snacker, the first thing to do before eating a snack is ask yourself, "Am I really hungry?" If you are feeling hungry, you make not be getting enough protein and healthy fats in your last meal, so check back to question #1's answer you wrote down. One strategy could be to add some eggs, chicken, or turkey to your lunch meal so you don't have 3 snacks before eating dinner. If your problem isn't snacking because of hunger, but because of boredom, social eating, etc, then think of what you can do instead of snacking. You could go for a walk, read a book, call a friend, etc. If you still feel the urge to snack, go for some protein, fats, and healthy carbs. An example could be a Greek yogurt (protein, carbs) topped with nuts (protein, fats). Another snack example could be an apple (carbs) with peanut butter (protein, fats).
Tip #7 (for the meal skippers)
If you normally skip breakfast, think about why you do so. Are you not hungry? Are you running late for work? Focus on your answer and brainstorm a strategy for your situation. If you don't have enough time in the morning, you could get up 15 minutes earlier or pack a breakfast the night before (scrambled eggs portioned into containers, trail mix). Also, breakfast does not need to contain the "normal" breakfast foods. You can have chicken and vegetables for breakfast! I will often make extra chicken at night to eat on my way to work in the morning.
Tip #8
Set small goals for yourself. If you normally skip breakfast, a goal can be that you will eat breakfast 3 days a week for the next 2 weeks. If you normally choose unhealthy snacks, a goal can be that you add 1 piece of fresh fruit or 1 serving of vegetables to your snack. I always find it better to add healthy foods before you start taking anything away. This falls more in line with the healthy lifestyle versus being on a diet.
Tip #9
Learn to accept and move on when you feel like you "blew your diet" or "went off the wagon." Just make better choices at your next meal or snack. Don't wait until the next day! Do it now!
Tip #10
Once you feel like you have mastered one of your goals, review your questions/answers from Tip #3 and choose another goal to work on. Remember, it is all about a healthy lifestyle, not being on a diet. It is perfectly okay to have a cookie, or two, once in a while, or have some ice cream while out with your family/friends. Just keep that "I am working towards a healthy lifestyle" phrase in mind!
Comment below if you have begun your healthy lifestyle and what worked best for you!
Sunday, March 23, 2014
Avocado Pudding Recipe
A friend of mine suggested I try out her Avocado Pudding recipe she found in a magazine (not a clue which one). I'm always one to try new things, especially if they are healthy. You get a boost of unsaturated (healthy) fats and some protein! The recipe was really simple and quite good. It took me less than 10 minutes to make, so great to make in a pinch!
Just some forewarnings:
1. It is not sweet! If you are more of a sweet tooth, add some type of sweetener.
2. The recipe I used called for dates (10-12), which I did not have, so I used some honey instead.
3. It tastes much better after it sits in the fridge and gains the "pudding-like consistency."
4. I topped mine with some Reddi Whip, which gave it a little more sweetness and more of a dessert feel.
Avocado Pudding Recipe
Ingredients
1 Avocado (ripe)
1T Honey
1/2c Almond milk
4T Unsweetened cocoa
1/2 tsp. Vanilla
Directions
1. Mix all ingredients together in a bowl or blender. Chill for 1 hour and enjoy!
Just some forewarnings:
1. It is not sweet! If you are more of a sweet tooth, add some type of sweetener.
2. The recipe I used called for dates (10-12), which I did not have, so I used some honey instead.
3. It tastes much better after it sits in the fridge and gains the "pudding-like consistency."
4. I topped mine with some Reddi Whip, which gave it a little more sweetness and more of a dessert feel.
Ingredients
1 Avocado (ripe)
1T Honey
1/2c Almond milk
4T Unsweetened cocoa
1/2 tsp. Vanilla
Directions
1. Mix all ingredients together in a bowl or blender. Chill for 1 hour and enjoy!
Wednesday, November 13, 2013
Cereal Vs. Ice Cream
This past week I had the privilege of leading a nutrition supermarket tour. When my tour group came to the cereal aisle, many of my participants had a very eye-opening experience about all of the sugar in "healthy cereal" products. In talking about carbohydrates and sugar, one woman had a very interesting comment, "With that much sugar, I could have just had my bowl of ice cream for a snack. I thought I was being healthier by having cereal."
After the tour, I was curious to see how cereal, a so called wholesome breakfast, really stacked up to a bowl of ice cream. Here begins my investigation:
Raisin Bran (w/o Milk)(1 cup):
-Calories: 190 -Total Fat: 1g -Sodium: 210mg -Total Carbs: 46g
-Fiber: 7g -Sugars: 18g -Protein: 5g
-Additional Vitamins and Minerals
Raisin Bran (with skim milk)(1 cup):
-Calories: 230 -Total Fat: 1g -Sodium: 275mg -Total Carbs: 52g
-Fiber: 7g -Sugars: 24g -Protein: 9g
Special K (with skim milk)(3/4 cup):
-Calories: 160 -Total Fat: 1g -Sodium: 205mg -Total Carbs: 33g
-Fiber: 3g -Sugars: 16g -Protein: 6g
Choc Chip Cookie Dough Ice Cream (1/2 cup):
-Calories: 160 -Total Fat: 9g -Sodium: 65mg -Total Carbs: 20g
-Fiber: 0g -Sugars: 14g -Protein: 2g
-Vitamin A and Vitamin C
Chocolate Ice Cream (1/2 cup):
-Calories: 150 -Total Fat: 7g -Sodium: 45mg -Total Carbs: 19g
-Fiber: 1g -Sugars: 14g -Protein: 2g
-Vitamin A and Vitamin C
So, we have similar calorie ranges, especially with the ice cream and Special K cereal. The ice creams have a higher fat content and lower protein content; however, they have less sugar, calories, and sodium. The cereals have more sodium, carbohydrates and sugars; however, they also have fiber, protein, vitamins, and minerals.
What does that leave us with? Well, the cereals are a good source of fiber and protein, at the expense of too much sugar and sodium intake. I'm not sure how many people really measure out their cereals in the morning anyway. Most of the time, cereal is just poured in the bowl and eaten. Unless you measure your cereal (kudos to you), you will be likely multiplying all of the nutritional information by 2.
In terms of which is a "healthier snack," I would go for what tastes better. In the end, they both have a high carb/sugar content, as opposed to healthier snacks (like veggies, nuts, seeds, or fresh fruit). I really suggest checking the sugar content of your favorite cereals. If you have never took notice of the nutrition label, you may be surprised at how much sugar you are consuming. While cereal does have extra vitamins, minerals, protein (mostly due to the milk added), and fiber, it is not a significant amount to make a difference if you are eating an overall healthy diet. Most cereals are "enriched" with vitamins and minerals anyway, so they aren't really a "natural" source to begin with. Depending on the cereal, and ice cream, you choose, you may even end up with more skewed results than I found.
Some final advice:
1. Always read the nutrition label! Look at the ingredient list too. Ingredients are listed by weight, in descending order.
2. If sugar is one of the first 4 ingredients, skip it!
3. Compare products. Check out all of the nutrients and see which is the best option.
4. Be mindful of portion sizes. Read the serving size and compare it to what you are normally eating.
5. If all else fails, have a little splurge and enjoy what you are eating!
After the tour, I was curious to see how cereal, a so called wholesome breakfast, really stacked up to a bowl of ice cream. Here begins my investigation:
Raisin Bran (w/o Milk)(1 cup):
-Calories: 190 -Total Fat: 1g -Sodium: 210mg -Total Carbs: 46g
-Fiber: 7g -Sugars: 18g -Protein: 5g
-Additional Vitamins and Minerals
Raisin Bran (with skim milk)(1 cup):
-Calories: 230 -Total Fat: 1g -Sodium: 275mg -Total Carbs: 52g
-Fiber: 7g -Sugars: 24g -Protein: 9g
Special K (with skim milk)(3/4 cup):
-Calories: 160 -Total Fat: 1g -Sodium: 205mg -Total Carbs: 33g
-Fiber: 3g -Sugars: 16g -Protein: 6g
Choc Chip Cookie Dough Ice Cream (1/2 cup):
-Calories: 160 -Total Fat: 9g -Sodium: 65mg -Total Carbs: 20g
-Fiber: 0g -Sugars: 14g -Protein: 2g
-Vitamin A and Vitamin C
Chocolate Ice Cream (1/2 cup):
-Calories: 150 -Total Fat: 7g -Sodium: 45mg -Total Carbs: 19g
-Fiber: 1g -Sugars: 14g -Protein: 2g
-Vitamin A and Vitamin C
So, we have similar calorie ranges, especially with the ice cream and Special K cereal. The ice creams have a higher fat content and lower protein content; however, they have less sugar, calories, and sodium. The cereals have more sodium, carbohydrates and sugars; however, they also have fiber, protein, vitamins, and minerals.
What does that leave us with? Well, the cereals are a good source of fiber and protein, at the expense of too much sugar and sodium intake. I'm not sure how many people really measure out their cereals in the morning anyway. Most of the time, cereal is just poured in the bowl and eaten. Unless you measure your cereal (kudos to you), you will be likely multiplying all of the nutritional information by 2.
In terms of which is a "healthier snack," I would go for what tastes better. In the end, they both have a high carb/sugar content, as opposed to healthier snacks (like veggies, nuts, seeds, or fresh fruit). I really suggest checking the sugar content of your favorite cereals. If you have never took notice of the nutrition label, you may be surprised at how much sugar you are consuming. While cereal does have extra vitamins, minerals, protein (mostly due to the milk added), and fiber, it is not a significant amount to make a difference if you are eating an overall healthy diet. Most cereals are "enriched" with vitamins and minerals anyway, so they aren't really a "natural" source to begin with. Depending on the cereal, and ice cream, you choose, you may even end up with more skewed results than I found.
Some final advice:
1. Always read the nutrition label! Look at the ingredient list too. Ingredients are listed by weight, in descending order.
2. If sugar is one of the first 4 ingredients, skip it!
3. Compare products. Check out all of the nutrients and see which is the best option.
4. Be mindful of portion sizes. Read the serving size and compare it to what you are normally eating.
5. If all else fails, have a little splurge and enjoy what you are eating!
http://www.turkeyhill.com/products/premium-ice-cream-flavors.aspx?pID=431
nutritiondata.self.com/facts/sweets/5547/2
Monday, September 30, 2013
Health Benefits of Chia Seeds
There's been a lot of hype about chia seeds lately. What are they? What are the health benefits? How the heck do you eat them?!
Let's jump into the research and see what these seeds can do for you!
What are Chia Seeds?
Chia seeds come from the desert plant "Salvia hispanica,"which is grown in Mexico. They are powerful antioxidants that fight off free radicals in the body.
Fun fact: the word "chia" means strength and these tiny seeds were thought to be great energy boosters.
Health Benefits
Chia seeds are an excellent source of:
-Omega-3 Fatty Acids (4,915mg per 1oz.); help to improve brain health and decrease inflammation in the body.
-Protein (4g per 1oz.); energy source; needed for muscle and blood formation.
-Fiber (11g per 1oz.); helps improve digestive function; decreases inflammation in the body.
-Calcium (18% of Daily Value in 1oz.); needed to keep bones healthy and prevent osteoporosis.
-Phosphorus (27% of Daily Value in 1oz.; ); aids in energy metabolism; also needed for bone health.
-Zinc (7% of Daily Value in 1oz.); boosts immune function.
-Manganese (30% of Daily Value in 1oz.); essential mineral needed for bone formation; helps your body use essential B vitamins.
Research has shown chia seeds to help improve blood lipid levels (decreasing LDL and triglyceride levels) and decrease blood sugar spikes by slowing digestion.
How to Eat
There are many ways to eat chia seeds. They can be eaten raw (sprinkled on salads, cereal, sauces, vegetables, yogurt), baked in dishes (breads, muffins, etc), or mixed with water to form a gel (good as an egg substitute).
To Use As An Egg Substitue
-Mix 1 tablespoon of chia seeds with 3 tablespoons of water. Let sit for 15 minutes.
Granola With Chia Seeds
-Combine: 1 cup oats, 2 tbsp chia seeds, 2 tbsp honey, 1 tbsp oil, cinnamon, and nutmeg. Spread evenly onto a sprayed baking sheet. Bake at 300 degrees F for 15 minutes.
www.webmd.com/diet/features/truth-about-chia
www.eatright.org/public/content.aspx
nutritiondata.self.com/facts/nuts-and-seed-products
Let's jump into the research and see what these seeds can do for you!
What are Chia Seeds?
Chia seeds come from the desert plant "Salvia hispanica,"which is grown in Mexico. They are powerful antioxidants that fight off free radicals in the body.
Fun fact: the word "chia" means strength and these tiny seeds were thought to be great energy boosters.
Health Benefits
Chia seeds are an excellent source of:
-Omega-3 Fatty Acids (4,915mg per 1oz.); help to improve brain health and decrease inflammation in the body.
-Protein (4g per 1oz.); energy source; needed for muscle and blood formation.
-Fiber (11g per 1oz.); helps improve digestive function; decreases inflammation in the body.
-Calcium (18% of Daily Value in 1oz.); needed to keep bones healthy and prevent osteoporosis.
-Phosphorus (27% of Daily Value in 1oz.; ); aids in energy metabolism; also needed for bone health.
-Zinc (7% of Daily Value in 1oz.); boosts immune function.
-Manganese (30% of Daily Value in 1oz.); essential mineral needed for bone formation; helps your body use essential B vitamins.
Research has shown chia seeds to help improve blood lipid levels (decreasing LDL and triglyceride levels) and decrease blood sugar spikes by slowing digestion.
How to Eat
There are many ways to eat chia seeds. They can be eaten raw (sprinkled on salads, cereal, sauces, vegetables, yogurt), baked in dishes (breads, muffins, etc), or mixed with water to form a gel (good as an egg substitute).
To Use As An Egg Substitue
-Mix 1 tablespoon of chia seeds with 3 tablespoons of water. Let sit for 15 minutes.
Granola With Chia Seeds
-Combine: 1 cup oats, 2 tbsp chia seeds, 2 tbsp honey, 1 tbsp oil, cinnamon, and nutmeg. Spread evenly onto a sprayed baking sheet. Bake at 300 degrees F for 15 minutes.
www.webmd.com/diet/features/truth-about-chia
www.eatright.org/public/content.aspx
nutritiondata.self.com/facts/nuts-and-seed-products
Tuesday, August 20, 2013
Give Your Meal a Nutritious Boost
Looking for some ways to boost the nutritional content of your meal? Try out some of these quick and easy tips!
Breakfast
-Have leftover chicken from dinner? Forget your traditional cereal breakfast and go for a protein-packed, filling meal.
-Top oatmeal or cold cereal with sliced bananas, strawberries, or blueberries for some vitamins, minerals and fiber!
-Whip up an omelet with cancer-fighting veggies. Add avocado for some healthy fats.
-Instead of adding sugar to oatmeal, try some cinnamon instead.
-When making waffles or pancakes, sneak in some protein powder for a quick boost.
-Blend together a quick smoothie with fresh fruit and nut butter for a filling treat!
Lunch/Dinner
-Add extra veggies to your soups and salads.
-Add avocado slices to your sandwich for a boost of Vitamin E, Potassium, healthy fats, and Folate.
-Top spinach salads with tomatoes or fresh oranges. The Vitamin C in the oranges/tomatoes will help you to absorb the iron from the spinach.
-Food process mixed nuts, coconut oil, and cocoa powder for a nutty spread.
-Shred carrots or zucchini into meatloaf (or muffins) to add nutrients and fiber.
-Bread chicken in coconut or almond flour for extra fiber and protein.
Breakfast
-Have leftover chicken from dinner? Forget your traditional cereal breakfast and go for a protein-packed, filling meal.
-Top oatmeal or cold cereal with sliced bananas, strawberries, or blueberries for some vitamins, minerals and fiber!
-Whip up an omelet with cancer-fighting veggies. Add avocado for some healthy fats.
-Instead of adding sugar to oatmeal, try some cinnamon instead.
-When making waffles or pancakes, sneak in some protein powder for a quick boost.
-Blend together a quick smoothie with fresh fruit and nut butter for a filling treat!
Lunch/Dinner
-Add extra veggies to your soups and salads.
-Add avocado slices to your sandwich for a boost of Vitamin E, Potassium, healthy fats, and Folate.
-Top spinach salads with tomatoes or fresh oranges. The Vitamin C in the oranges/tomatoes will help you to absorb the iron from the spinach.
-Food process mixed nuts, coconut oil, and cocoa powder for a nutty spread.
-Shred carrots or zucchini into meatloaf (or muffins) to add nutrients and fiber.
-Bread chicken in coconut or almond flour for extra fiber and protein.
Friday, July 5, 2013
How Many Carbohydrates Do You Really Need?
Eating healthy should be simple, right? It is apparent that the information given to consumers is mixed and inconsistent. A prime example of this inconsistency is found with carbohydrate recommendations. The recommendations for carbs pushed from the government skyrocket to 300 grams a day or more! The USDA pushes 6oz of grains per day for females and 8oz for males. Once we translate ounces into grams of carbohydrates, you will discover that the numbers do not add up to the recommended 45-65% of carbohydrates also pushed by health professionals. Let's delve into this carbohydrate mystery!
Just to start us off, the AMDR is set in place for the macronutrients (carbs, fats, protein) to help prevent chronic diseases. The AMDR for protein is 10-35% and the AMDR for fat is 20-35% (both ranges are for adults).
Version 1 (Acceptable Macronutrient Distribution Ranges)
Let's take a 25-year-old female at 130lbs with a calorie intake of 1800kcals. Activity level is low.
Grains: 45-65% of calories from carbohydrates
810-1170 calories from carbohydrates
To get grams, we divide by 4kcal/g: 203-293g of carbohydrates
Version 2 (USDA: choosemyplate.gov)
Let's take the same 25-year-old female from version 1.
Grains: 6 oz. equivalents. 1 ounce of grains is about 15-20 grams (1 slice of bread, 1/2 cup of pasta).
6 oz x 15-20g/oz = 90-120 grams
Already, a huge inconsistency of 113-173grams! After seeing the whooping difference, my next thought was maybe included in the AMDR are the fruit, starchy vegetable, and dairy groups. Let's see how those groups factor in.
Version 2 (USDA: choosemyplate.gov) + fruit, vegetable, dairy
Fruit: 2 cups per day. 1 cup of strawberries is 12g of carbohydrates. 1 cup of apples is 15g.
If there are about 15g of carbohydrates per cup, that leaves us with 30g of
carbohydrates.
Vegetables: 2 1/2 cups per day. This number is then broken down into different categories of
vegetables to be eaten throughout the week. 1 cup of broccoli is 4g of
carbohydrates. 1 cup of green peas is 12g of carbohydrates. Non-starchy
vegetables (broccoli, greens) generally provide about 5g of carbohydrates
and starchy vegetables (corn, peas, potatoes) about 15g of carbohydrates per
serving.
If our 25-year-old female is consuming 1 cup of starchy vegetables a day (15grams) and
1 1/2 cups of non-starchy vegetables per day (10g), her grand total of carbohydrates from
vegetables would be 25g.
Dairy: 3 cups per day. 1 cup of milk is 12 grams of carbohydrates.
1 cup of yogurt is 15-20 grams.
If our 25-year-old female consumes 1 cup of milk (12g), 1 cup of yogurt (18g) and
2-ounces of cheese (0g), her total carbohydrates from dairy would be 30g.
Total Added Carbs: 30 + 25 + 30 = 85g
Now, if we have 90-120g of carbohydrates to start with and we added the 85g we would end up with a range of 175-205 grams. This still doesn't add up to the AMDR of 203-293g!
Version 3 (AMDR Method 2)
Another method used to calculate the grams of carbohydrate is to subtract the protein and fat calories from total calories and use the remaining calories for carbohydrates.
1800 kcal x 15% = 360 calories from protein, 90g from protein
1800 kcal x 20% = 360 calories from fat, 40g from fat
1800 kcal - 720 calories = 1080 calories for carbohydrates, 270grams. This number falls in the
range of carbohydrates found in the version 1 AMDR.
Both the MYPlate and AMDR are pushed by most (not all) health professionals. Mostly, the AMDR is used to prescribe diets for patients and clients to help them reach a healthy weight and decrease chronic disease. Seems ironic to prescribe excessive carbohydrates to clients or patients who are either suffering from a chronic disease or working to prevent one. Also, studies have shown that a diet full of excessive carbohydrates leads to diabetes, obesity, high cholesterol, and high triglyceride levels. It is time to rethink what you are eating and cut back on the carbohydrates.
http://www.choosemyplate.gov/printpages/MyPlateFoodGroups/Fruits/food-groups.fruits-amount.pdf
http://www.choosemyplate.gov/printpages/MyPlateFoodGroups/Grains/food-groups.grains-amount.pdf
http://www.iom.edu/Global/News%20Announcements/~/media/C5CD2DD7840544979A549EC47E56A02B.ashx
http://nutritiondata.self.com/facts/dairy-and-egg-products/8/2
http://care.diabetesjournals.org/content/15/11/1572.full.pdf
Just to start us off, the AMDR is set in place for the macronutrients (carbs, fats, protein) to help prevent chronic diseases. The AMDR for protein is 10-35% and the AMDR for fat is 20-35% (both ranges are for adults).
Version 1 (Acceptable Macronutrient Distribution Ranges)
Let's take a 25-year-old female at 130lbs with a calorie intake of 1800kcals. Activity level is low.
Grains: 45-65% of calories from carbohydrates
810-1170 calories from carbohydrates
To get grams, we divide by 4kcal/g: 203-293g of carbohydrates
Version 2 (USDA: choosemyplate.gov)
Let's take the same 25-year-old female from version 1.
Grains: 6 oz. equivalents. 1 ounce of grains is about 15-20 grams (1 slice of bread, 1/2 cup of pasta).
6 oz x 15-20g/oz = 90-120 grams
Already, a huge inconsistency of 113-173grams! After seeing the whooping difference, my next thought was maybe included in the AMDR are the fruit, starchy vegetable, and dairy groups. Let's see how those groups factor in.
Version 2 (USDA: choosemyplate.gov) + fruit, vegetable, dairy
Fruit: 2 cups per day. 1 cup of strawberries is 12g of carbohydrates. 1 cup of apples is 15g.
If there are about 15g of carbohydrates per cup, that leaves us with 30g of
carbohydrates.
Vegetables: 2 1/2 cups per day. This number is then broken down into different categories of
vegetables to be eaten throughout the week. 1 cup of broccoli is 4g of
carbohydrates. 1 cup of green peas is 12g of carbohydrates. Non-starchy
vegetables (broccoli, greens) generally provide about 5g of carbohydrates
and starchy vegetables (corn, peas, potatoes) about 15g of carbohydrates per
serving.
If our 25-year-old female is consuming 1 cup of starchy vegetables a day (15grams) and
1 1/2 cups of non-starchy vegetables per day (10g), her grand total of carbohydrates from
vegetables would be 25g.
Dairy: 3 cups per day. 1 cup of milk is 12 grams of carbohydrates.
1 cup of yogurt is 15-20 grams.
If our 25-year-old female consumes 1 cup of milk (12g), 1 cup of yogurt (18g) and
2-ounces of cheese (0g), her total carbohydrates from dairy would be 30g.
Total Added Carbs: 30 + 25 + 30 = 85g
Now, if we have 90-120g of carbohydrates to start with and we added the 85g we would end up with a range of 175-205 grams. This still doesn't add up to the AMDR of 203-293g!
Version 3 (AMDR Method 2)
Another method used to calculate the grams of carbohydrate is to subtract the protein and fat calories from total calories and use the remaining calories for carbohydrates.
1800 kcal x 15% = 360 calories from protein, 90g from protein
1800 kcal x 20% = 360 calories from fat, 40g from fat
1800 kcal - 720 calories = 1080 calories for carbohydrates, 270grams. This number falls in the
range of carbohydrates found in the version 1 AMDR.
Both the MYPlate and AMDR are pushed by most (not all) health professionals. Mostly, the AMDR is used to prescribe diets for patients and clients to help them reach a healthy weight and decrease chronic disease. Seems ironic to prescribe excessive carbohydrates to clients or patients who are either suffering from a chronic disease or working to prevent one. Also, studies have shown that a diet full of excessive carbohydrates leads to diabetes, obesity, high cholesterol, and high triglyceride levels. It is time to rethink what you are eating and cut back on the carbohydrates.
http://www.choosemyplate.gov/printpages/MyPlateFoodGroups/Fruits/food-groups.fruits-amount.pdf
http://www.choosemyplate.gov/printpages/MyPlateFoodGroups/Grains/food-groups.grains-amount.pdf
http://www.iom.edu/Global/News%20Announcements/~/media/C5CD2DD7840544979A549EC47E56A02B.ashx
http://nutritiondata.self.com/facts/dairy-and-egg-products/8/2
http://care.diabetesjournals.org/content/15/11/1572.full.pdf
Wednesday, June 19, 2013
Eat This, Not That
So, you skip the homemade dinner and opt to go out to eat. But what do you choose?! Although what is available to you may not always be the healthiest, some choices are better than others. Now, on to eat this, not that!
Applebee's
Eat This: Grilled Cajun Lime Tilapia
310 calories, 6g fat, 0g saturated fat, 1,250mg sodium
Not That: Grilled Steak Caesar Salad
1,295 calories, 82g fat, 26g saturated fat, 2,199mg sodium
Burger King
Eat This: Croissan'wich Egg and Cheese
300 calories, 17g fat, 6g saturated fat, 740mg sodium
Not That: Sausage, Egg, and Cheese Biscuit
530 calories, 37g fat, 12g saturated fat, 1,490mg sodium
Chick-fil-A
Eat This: Chargrilled Chicken Sandwich
270 calories, 3.5g fat, 1g saturated fat, 940mg sodium
Not That: Chicken Caesar Cool Wrap
480 calories, 16g fat, 6g saturated fat, 1,640mg sodium
Dunkin' Donuts
Eat This: Ham Egg and Cheese English Muffin
310 calories, 10g fat, 5g saturated fat, 1,270mg sodium
Not That: Multigrain Bagel
500 calories, 15g fat, 7g saturated fat, 930mg sodium
Olive Garden
Eat This: Chicken Giardino
448 calories, 11g fat, 1,670mg sodium
Not That: Stuffed Chicken Marsala
1,315 calories, 86g fat, 2,550mg sodium
Outback Steakhouse
Eat This: Prime Minister's Prime Rib
730 calories, 39g fat, 65g carbohydrates
Not That: Ayers Rock Strip Steak
1,450 calories, 85g fat, 87g carbohydrates
P.F. Chang's
Eat This: Ginger Chicken and Broccoli
660 calories, 26g fat, 3.5g saturated fat, 45g carbohydrates
Not That: Kung Pao Chicken
1,240 calories, 80g fat, 10g saturated fat, 58g carbohydrates
Ruby Tuesday
Eat This: 7 oz Top Sirloin
464 calories, 24g fat
Not That: Turkey Burger
1,171 calories, 58g fat
Muffins
-Look at the paper they are sitting on. A dark stain means they are loaded with fat.
Movie Theaters
Eat This: Popcorn (10 cups)
550 calories, 31g fat, 5g saturated fat, 972mg sodium
Not That: Nachos (6-8 nachos with cheese)
608 calories, 34g fat, 14g saturated fat, 1,736mg sodium
Yogurt
Eat This: Dannon Light and Fit Strawberry Yogurt
60 calories, 0g fat, 0g saturated fat, 90mg sodium, 7g sugar
Not That: Dannon Fruit on the Bottom Strawberry Banana
150 calories, 1.5g fat, 1g saturated fat, 95mg sodium, 26g sugar
When eating out, remember, it is not always about the calories. It is also important to consider the protein, fat, and carbohydrate content of the meal. Stay tuned for an "Eat This, Not That" supermarket edition!
Zinczenko D. Eat this not that. New York, NY. 2008.
Restaurants
Applebee's
Eat This: Grilled Cajun Lime Tilapia
310 calories, 6g fat, 0g saturated fat, 1,250mg sodium
Not That: Grilled Steak Caesar Salad
1,295 calories, 82g fat, 26g saturated fat, 2,199mg sodium
Burger King
Eat This: Croissan'wich Egg and Cheese
300 calories, 17g fat, 6g saturated fat, 740mg sodium
Not That: Sausage, Egg, and Cheese Biscuit
530 calories, 37g fat, 12g saturated fat, 1,490mg sodium
Chick-fil-A
Eat This: Chargrilled Chicken Sandwich
270 calories, 3.5g fat, 1g saturated fat, 940mg sodium
Not That: Chicken Caesar Cool Wrap
480 calories, 16g fat, 6g saturated fat, 1,640mg sodium
Dunkin' Donuts
Eat This: Ham Egg and Cheese English Muffin
310 calories, 10g fat, 5g saturated fat, 1,270mg sodium
Not That: Multigrain Bagel
500 calories, 15g fat, 7g saturated fat, 930mg sodium
Olive Garden
Eat This: Chicken Giardino
448 calories, 11g fat, 1,670mg sodium
Not That: Stuffed Chicken Marsala
1,315 calories, 86g fat, 2,550mg sodium
Outback Steakhouse
Eat This: Prime Minister's Prime Rib
730 calories, 39g fat, 65g carbohydrates
Not That: Ayers Rock Strip Steak
1,450 calories, 85g fat, 87g carbohydrates
P.F. Chang's
Eat This: Ginger Chicken and Broccoli
660 calories, 26g fat, 3.5g saturated fat, 45g carbohydrates
Not That: Kung Pao Chicken
1,240 calories, 80g fat, 10g saturated fat, 58g carbohydrates
Ruby Tuesday
Eat This: 7 oz Top Sirloin
464 calories, 24g fat
Not That: Turkey Burger
1,171 calories, 58g fat
Additional Swaps and Tips
Muffins
-Look at the paper they are sitting on. A dark stain means they are loaded with fat.
Movie Theaters
Eat This: Popcorn (10 cups)
550 calories, 31g fat, 5g saturated fat, 972mg sodium
Not That: Nachos (6-8 nachos with cheese)
608 calories, 34g fat, 14g saturated fat, 1,736mg sodium
Yogurt
Eat This: Dannon Light and Fit Strawberry Yogurt
60 calories, 0g fat, 0g saturated fat, 90mg sodium, 7g sugar
Not That: Dannon Fruit on the Bottom Strawberry Banana
150 calories, 1.5g fat, 1g saturated fat, 95mg sodium, 26g sugar
When eating out, remember, it is not always about the calories. It is also important to consider the protein, fat, and carbohydrate content of the meal. Stay tuned for an "Eat This, Not That" supermarket edition!
Zinczenko D. Eat this not that. New York, NY. 2008.
Sunday, June 9, 2013
Snacking and Healthy Eating on the Go
Scenario 1: From the minute you get up in the morning, you are running like crazy, whether it is with your job, your family, your hobbies, or all of the above. You may have just enough time to grab breakfast in the morning. If not, your stomach is grumbling leading to the perfect setting for that salty, fatty, not-so-good snack. Scenario 2: You don't eat all morning and before you know it, your stuffing cold leftovers into your mouth at the fridge. Scenario 3: You experience both scenarios mentioned before, depending on the day.
Whatever your scenario may be, here are simple tips and recipes to help you curb the cravings and snack healthy!
Let's start off with a brain buster question. Are 100-calorie pack snacks "healthy?" Truth is, no. They are basically 100 calories worth of carbohydrates. Since simple carbohydrates turn into sugar in your body, they are basically 100 calories worth of sugar. While they are better than eating chips out of the bag and help with portion control, they are no match for the endless possibilities of healthy snacks.
Tips for Healthy Snacking
1. Design your snacks like mini-meals. Include protein, fat, and healthy carbohydrates.
2. Resist the urge to snack when you are bored or stressed. Try going for a walk or reading a book to get your mind off of food.
3. Don't snack in front of the TV. This leads to mindless eating and lack of portion control.
4. If you are one to eat from the chip/pretzel bag, take out a serving and put the rest away in the cabinet.
5. Make snacking interesting! Try something new and different (like macadamia nuts or avocado slices).
Tips for Snacking On-The-Go
1. Pack your snack the night before, or at the beginning of the week. If you are making non-perishable items (trail mix or homemade granola bars) portion out a serving so they are easy to grab on the way out.
2. Remember to read the nutrition label. Sugar should not be one of the first 4 ingredients!
3. Choose high-fiber snacks like fruits and vegetables to keep your fuller for longer.
4. Stash carrots, peanut butter, and crackers in your bag or desk drawer so you always have healthy food nearby.
5. If the vending machine is all you have as an option, opt for nuts (protein and fat) or a lower sodium food.
Simple Snacks for Home or On-The-Go
-bananas dipped in yogurt, rolled in nuts, and frozen
-bananas dipped in peanut butter and frozen
-apples and peanut/almond butter
-apples and cheese
-trail mix with dried fruit, nuts, popcorn, etc
-hummus (mashed chick peas, olive oil, garlic) and vegetables
-avocado deviled eggs (hard boiled eggs, yolks mashed with avocado and spices)
-smoothie made with protein powder or peanut butter
-mini sandwich with tuna or egg salad
-yogurt with blueberries and granola
Hopefully, these tips help you to curb those cravings and snack healthy. Happy snacking!
Whatever your scenario may be, here are simple tips and recipes to help you curb the cravings and snack healthy!
Let's start off with a brain buster question. Are 100-calorie pack snacks "healthy?" Truth is, no. They are basically 100 calories worth of carbohydrates. Since simple carbohydrates turn into sugar in your body, they are basically 100 calories worth of sugar. While they are better than eating chips out of the bag and help with portion control, they are no match for the endless possibilities of healthy snacks.
Tips for Healthy Snacking
1. Design your snacks like mini-meals. Include protein, fat, and healthy carbohydrates.
2. Resist the urge to snack when you are bored or stressed. Try going for a walk or reading a book to get your mind off of food.
3. Don't snack in front of the TV. This leads to mindless eating and lack of portion control.
4. If you are one to eat from the chip/pretzel bag, take out a serving and put the rest away in the cabinet.
5. Make snacking interesting! Try something new and different (like macadamia nuts or avocado slices).
Tips for Snacking On-The-Go
1. Pack your snack the night before, or at the beginning of the week. If you are making non-perishable items (trail mix or homemade granola bars) portion out a serving so they are easy to grab on the way out.
2. Remember to read the nutrition label. Sugar should not be one of the first 4 ingredients!
3. Choose high-fiber snacks like fruits and vegetables to keep your fuller for longer.
4. Stash carrots, peanut butter, and crackers in your bag or desk drawer so you always have healthy food nearby.
5. If the vending machine is all you have as an option, opt for nuts (protein and fat) or a lower sodium food.
Simple Snacks for Home or On-The-Go
-bananas dipped in yogurt, rolled in nuts, and frozen
-bananas dipped in peanut butter and frozen
-apples and peanut/almond butter
-apples and cheese
-trail mix with dried fruit, nuts, popcorn, etc
-hummus (mashed chick peas, olive oil, garlic) and vegetables
-avocado deviled eggs (hard boiled eggs, yolks mashed with avocado and spices)
-smoothie made with protein powder or peanut butter
-mini sandwich with tuna or egg salad
-yogurt with blueberries and granola
Hopefully, these tips help you to curb those cravings and snack healthy. Happy snacking!
Sunday, June 2, 2013
How to Read a Nutrition Label
"Heart healthy!" "Low fat!" Confused on how to read a nutrition label? Well, you have come to the right place!
Why should you read a label anyway? For starters, it helps you determine the nutritional content of the product. It is also helpful for those with food allergies or intolerances. Reading the nutrition label helps you to see how the food fits into your overall diet.
One of the first things you want to look at when reading a nutrition label is the serving size. Many people consume over the amount suggested. You want to note the size of a single serving and how many servings are in the product. If you are doubling the serving size, you will need to double everything listed on the food label. For example, 20g of carbohydrates would then be 40g of carbohydrates.
As you look further down the label, you will see calories, calories from fat, total fat (includes saturated, trans, monounsaturated, and polyunsaturated fats), cholesterol, sodium, potassium, carbohydrates (includes fiber, sugars, and other carbohydrates), protein, vitamins, and minerals. To the right of these nutrients, you will see "% Daily Value." This is shown to see how the food fits into your overall diet. If a product says it has 5% of the daily value, it is considered a low source. 10% of the daily value is a good source and 20% or more of the daily value, it is considered a high source.
"Other carbohydrates" refers to the amount of starch in the product. Some products do not list "other carbohydrates." This number is found by subtracting both sugar and fiber from the total carbohydrates.
In general, you want to keep cholesterol, sodium, fat (trans and saturated), and added sugars low. Ingredients are listed in order from the greatest amount to the least. If sugar is one of the first 4 ingredients, toss the product aside and opt for something else. Sugars add calories with little to no nutritional value. You want to focus on foods that offer high amounts of mono and polyunsaturated fats, potassium, protein, fiber, vitamins, and minerals.
Labeling Terms and Tips
-"No" or "Zero" trans fat means that a product must have less than .5g per serving of trans fat.
-When a product says "lean" it means that total fat must be less than 10g and saturated fat must be less than 4.5g.
-A product that says "calorie free" has less than 5 calories per serving.
-"Low calorie" means that the product has less than 40 calories per serving.
-Fruit drink usually just has a lot of added sugar, little to no real fruit, and no fiber. Skip it and opt for a piece of fruit instead.
-"Sugar-free" or "fat-free" does not mean the product is low calorie or that has a high nutrient value. Most of the fat-free products just substitute sugar to make the product palatable.
Hopefully, this has helped you to see that reading a nutrition label is not as hard as it may seem. Just a few final tips: the fewer ingredients, the better and if you can't pronounce most of the ingredients, you might want to opt for something else.
Monday, January 21, 2013
Protein
One of the most important things to remember when you are dieting or just trying to keep healthy is to eat your protein! Not only is it satisfying to your brain and body, but it is also an important part of your body.
Try adding protein to your breakfast with an omelette (veggies, eggs, cheese, etc) or some Greek yogurt! Grab some nuts for a quick snack! Whatever you do, remember protein with your meal.
Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomi...
Try adding protein to your breakfast with an omelette (veggies, eggs, cheese, etc) or some Greek yogurt! Grab some nuts for a quick snack! Whatever you do, remember protein with your meal.
Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomi...
Subscribe to:
Posts (Atom)