Spicing Up Your Vegetables

Welcome back to PorrazzaNutrition! If you read the last blog with tips for choosing bitter and sweet veggies, 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!

Step #1: Pick a Veggie
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!

Step #2: Choose a Way to Spice or Sweeten your Veggie
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.

- For spicy flavors, try black or red pepper, ginger, cumin, paprika, garlic, or fresh chilies.
- 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.
- For a tangy flavor with some sweetness, try adding orange slices, sweet onions, or even olives.

Step #3: Pick a Cooking Method
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!

Challenge yourself to trying a new vegetable this week! Leave a comment and let me know how it goes!

Guest post written with the assistance of Biancha Jackson, a current Cedar Crest Distance Dietetic Intern. 

Boost 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.

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.

Bitter Vegetables (from least to most bitter)
-Spinach
-Asparagus
-Broccoli
-Brussels Sprouts
-Belgian Endive
-Swiss Chard
-Collard Greens
-Kale
-Radicchio
-Dandelion Greens


Sweet Vegetables (from least to most sweetest)
-Red Radishes
-Green Cabbage
-Turnips
-Parsnips
-Rutabagas
-Peas
-Carrots
-Sweet Potatoes
-Beets
-Sweet Onions
-Corn
-Winter Squash
-Yams

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!

Stay tuned for next week's blog, which will feature some of the best ways to flavor your vegetables!


Guest post written with the assistance of Biancha Jackson, a current Cedar Crest Distance Dietetic Intern. 

Spring into Your Health - Top 5 Tips

Spring 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!

Tip #1 - See a Dietitian
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.
--> For more information on the services I provide as a Dietitian, click the LINK

Tip #2 - Get to Planning
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.
-->For more tips on meal planning, click the LINK

Tip #3 - Cut the Added Sugar
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.

Tip #4 - Eat More Whole Foods
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.
--> For more tips on increasing your fiber intake, click the LINK

Tip #5 - Get Moving
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.

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.

Sauteed 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.

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)!

Sauteed Zoodles with Fresh Pesto 
Yield: 4 servings 

Ingredients 
4 medium zucchini, ends trimmed
2 cups fresh basil
1/2 teaspoon minced garlic
1/3 cup olive oil
2 teaspoons lemon juice (can increase to 1 tablespoon if you prefer a more lemony flavor)
1/2 cup cherry tomatoes
Salt & pepper
**Flavor add-ins for pesto: pine nuts, minced onion, walnuts, or nutritional yeast

Directions 
1. Using a vegetable peeler or spiralizer, slice zucchini into noodles. Set aside in bowl.
2. Food process: basil, garlic, olive oil, and lemon juice.
3. In a large skillet, combine zucchini noodles with pesto and saute over medium heat for 5-7 minutes.
4. Top noodles with tomatoes and season to taste with salt and pepper.

Nutrition: 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 

Tips for Boosting Your Fiber Intake

Have 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.

What is Fiber?
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.

What is the Recommendation?
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.

Top 10 Ways to Increase Fiber (Without Supplements)
1. Read food labels and look for products with at least 3g of fiber per serving.
2. Eat whole fruit over juices. Juices are stripped of their fiber and antioxidant content.
3. Substitute meat dishes (chili, soups, stir-fries) with beans! One-half cup of chickpeas has 8g of fiber!
4. Choose whole grain varieties over refined counterparts (i.e. 100% whole wheat pasta for white).
5. Swap white rice (0g fiber) for quinoa (1/2 cup = 2.5g fiber).

6. Snack on fresh fruits like oranges, which have 3g of fiber and raspberries, which have 8g of fiber per cup.

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!

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. 

9. Power-up salads with fresh veggies, beans, and seeds.
10. Power-up sandwiches by choosing a high-fiber bread and topping with avocado (1/2 cup = 5g fiber) instead of mayo.

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.


Reference: https://health.gov/dietaryguidelines/2015/resources/2015-2020_Dietary_Guidelines.pdf

Top 3 Tips for Sticking to Your Goals

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. When you find yourself getting off track 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. 

Below are my top 3 tips to help you stick with your New Year's resolutions (or goals for that matter)!

1. Track your progress. 
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. 

2. Re-evaluate your goals. 
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. 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. 

3. Make healthy eating and fitness fun.
Often, preparing healthy meals and 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. 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 healthy lifestyle journey!

Post is co-authored by Felicia Porrazza (Owner & Registered Dietitian at PorrazzaNutrition) and Christine Farinella (Dietetic intern with the University of Delaware that holds a Bachelors of Science in Nutrition & Dietetics from West Chester University). 

Why Going Low-Carb is NOT the Best Idea

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. 

1. Low-carb means no fruit!

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! 
 ---->“In Chinese patients with Type 2 diabetes, higher dietary fruit intake was associated with a lower burden of carotid atherosclerosis as reflected by lower carotid intima-media thickness and prevalence of carotid plaque.”1

 ---->“Fruit and vegetable intake may decrease oxidative stress and inflammation in this group of patients. An increased intake of fruit and vegetables can therefore be beneficial for patients with type 2 diabetes, since these patients are documented to have raised oxidative stress and inflammation.”2
 ---->"Plant-based diets, especially when rich in high-quality plant foods, are associated with substantially lower risk of developing T2D."3

2. Food quality is still an issue.

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!
 ----> “Including pulses in the diet is a healthy way to meet dietary recommendations and is associated with reduced risk of several chronic diseases.”4
 ---->“Average intakes of whole grains are far below recommended levels across all age-sex groups, and average intakes of refined grains are well above recommended limits.”5

            

3. Low-carb to carb-binge

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. 

4.  Most low-carb diets don’t get enough fiber.

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!
 ----> "High fibre may be better than high protein for weight (fat) loss in obesity.”6
 ----> “A high-fibre bean-rich diet was as effective as a low carbohydrate diet for weight loss, although only the bean-rich diet lowered atherogenic lipids.”7 
----> “Increasing fiber intake lowers blood pressure and serum  cholesterol levels. Increased intake of soluble fiber improves glycemia and insulin sensitivity in non-diabetic and diabetic individuals.”8

So, what should you do now? Start by tracking your 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. 

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! 

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 :)

Additional Links

Tips for cooking legumes 

Benefits of a high fiber diet

Resources

1. 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.

2. 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. Scandinavian Journal Of Food & Nutrition [serial online]. December 2007;51(4):149-158. Available from: Academic Search Premier, Ipswich, MA. Accessed June 29, 2016.

3. 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. Plos Medicine [serial online]. June 14, 2016;13(6):1-18. Available from: Academic Search Premier, Ipswich, MA. Accessed June 29, 2016.

4. 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.

5. Dietary Guidelines for Americans 2015

6. 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. Plos ONE [serial online]. May 25, 2016;11(5):1-16. Available from: Academic Search Premier, Ipswich, MA. Accessed June 29, 2016.

7. Tonstad S, Malik N, Haddad E. A high-fibre bean-rich diet versus a low-carbohydrate diet for obesity. Journal Of Human Nutrition & Dietetics [serial online]. April 2, 2014;:109-116. Available from: Academic Search Premier, Ipswich, MA. Accessed June 29, 2016.

8. http://www.ncbi.nlm.nih.gov/pubmed/19335713

Tips for Motivating Yourself to Lose Weight

How many of you reading this post have a general idea of what to do to achieve a healthy diet, yet still aren't doing it? Ever think about what is holding you back from jumping in and getting going? Maybe, you tend to start eating healthy and by the end of the week or even day you give up? I would say this sums up the majority of my clients. Recently, someone said to me, "I know I should eat more fruits and vegetables, I just don't do it." A lot of people simply lack the motivation to lose weight or improve their diet.

So, how do you get yourself motivated? Start by being honest with yourself. It is easy to convince yourself that you are eating enough vegetables, fruits, whole grains, and lean proteins. Want to put this to the test? Keep a food diary for 1-week and see how your perception is measuring up to reality. If you are drinking enough water, eating at least 3 fruits and 4 veggies per day, limiting the refined/sugary carbohydrates and getting in lean proteins, then kudos to you :) If not, start by picking one aspect that you can change to improve your diet.

Going along with that, motivate yourself by really giving healthy eating your all. It is great to do small changes in order to break the bad habits; however, don't make changes that are so small you don't see any results. Minimal changes will only mean minimal results. Do you really think that will keep you motivated on your healthy lifestyle journey? Instead, go in strong and build the momentum that will push you through the rough patches. By really giving your best effort, you are more likely to see improvements and success faster, which will only motivate you to keep going. Also, those first few successes will really prove to yourself that you can do it. One thing to remember here, don't expect to give it your all and see results the next day. I always say to my clients, "You did not get to this point overnight. It is going to take time for you to get where you want to be." That being said, set small goals for yourself (monthly or even weekly) to keep pushing towards something positive.

If you feel discouraged throughout this journey, remind yourself, "Why am I doing this?" Maybe, it is to control your Diabetes, look better for the summer, feel good about yourself, have more energy, reduce knee pain...The list goes on and on. If you are only losing weight or changing your diet because your doctor told you to, stop now and think of one reason why it is important to YOU.

Everyone always says that you should find support when trying to lose weight or eat healthy. Now, this doesn't mean you need to go out and find a support group or pay money online. You can find support and motivation in friends, family, and even social media. Join groups on Facebook, follow healthy bloggers, look for other people in your shoes, create an Instagram dedicated to healthy living, etc. There are so many ways you can find the support you need to motivate you daily!

My last piece of advice for how to motivate yourself is to stop the negativity. Stop that train of thoughts that starts with, "I'm such a failure..." or "I'll never lose weight..." or "I'll never be as thin as I was back..." These statements are not productive and certainly won't motivate you. Change that negativity into something that is productive like, "I did not eat such a healthy lunch, but for my dinner I am going to plan better and have..." or "I did not lose weight this week, but I do have more energy from eating better..." or "I looked great in my 20s and am going to look great in my..." You are your biggest motivator and supporter, so don't let your inner demons sabotage your health.

Give yourself the best chance you can to succeed by really giving it your all. Build your momentum, get excited, and motivate yourself to start (or continue) on that healthy lifestyle journey!

Common Weight Loss Issues

Being a dietitian, I get a ton of clients who are trying to lose weight. I would say 90% of them have tried some sort of diet before (most being a short-term crash diet type) and about 80% ended up gaining back the weight they lost (plus some). Losing weight and changing your eating habits is not easy. Anyone who says that it is is either lying to you or trying to sell you a supplement (and also lying to you)! It takes a lot of hard work and dedication to change your diet and really stick with it.

Most people that approach me about weight loss are facing the same questions: what should I do, how should I do it, and how long will it take! For starters, DO eat more fiber (fruits, veggies, whole grains). One of the first things I ask any client or potential client is, "What do you eat during a typical day?" Almost none of them are eating enough fruits and vegetables. I would say the average is 1-2 fruits and 0-1 veggies per day. Fruits and veggies are packed with fiber and nutrients. Add fresh fruit to your cereal, add a side salad to dinner or pack some hummus and veggies. There are tons of ways to add in the fruits and veggies, it just takes a little planning and effort.

Limited water intake is another huge issue I see with clients trying to lose weight. Most Americans are just not drinking enough water. It's usually high calorie beverages or little to no fluid at all! For those of you who hate the taste of water, try seltzer water or adding fresh fruit to plain water. I love the combos lime, mint, and cucumber or strawberry basil.

Healthy food tastes bland. Ever heard that statement before? I get it all the time! "I can't eat healthy because healthy food just doesn't taste good." Another favorite of mine is, "I hate fruits" or "I hate vegetables." First off, make the healthy food taste better! Most people think you need to steam vegetables and not add anything else. Think again! Add some lemon, herbs, spices, etc. Roast your veggies! Make a fruit smoothie! Try a new recipe! Healthy food only tastes bland if you make it that way. Get creative in the kitchen and don't be afraid of trying new things. Side note here, don't think that you need to cook everything from scratch or use only fresh options for a meal to be healthy. I love using frozen veggies instead of fresh because they are way more convenient to use and I don't have to worry about them going bad quickly.

Try not to fool yourself when you are trying to lose weight. I don't know how many clients say to me they are so frustrated with their lack of weight loss and they just want to give up. Had it not been for me (or someone else pushing them along) they may have just walked away from it all. Again, honest moment to yourself, are you really trying that hard? Did you go overboard with the weekend festivities? Are you sleeping enough? Drinking the right kinds of stuff? Eating the right foods? You get where I am going here. I would say 99% of the time, there is ALWAYS something more you can do if you feel like your weight-loss just isn't going the way you planned. Take the time to assess what you are eating and drinking and what your activity looks like. Also, when you start to change your eating habits, don't expect to see the pounds melting off of your body in 1 day or even 1 week! I always say to my clients, "You didn't get to this point overnight." A good weight-loss goal is 1-2 pounds per week. Any more than that and I question whether or not your eating enough and if it is another one of those "fad diets."

So to sum this all up, be honest with yourself and take the time to really change those habits for the long-haul and finally get off the weight-loss, weigh gain wagon!

Conventional Vs. Organic Produce

One of the debates going on now is whether or not organic produce is more nutritious than conventional produce.

As per the USDA, "Produce can be called organic if it's certified to have grown on soil that had no prohibited substances applied for 3 years prior to harvest. Prohibited substances include more synthetic fertilizers and pesticides.""Synthetic fertilizers, sewage sludge, irradiation, and genetic engineering may not be used." Organic farms and processors support animal health and welfare, do not use genetically modified ingredients, separate organic food from non-organic, and preserve natural resources.

There are some minimal differences in the nutritional profile between organic and conventional produce with organic being higher. This difference, however, is not substantial enough to fully say that all organic is better than conventional. There is some alarm being raised with the pesticide use on conventional produce. Pesticides are regulated by the EPA and are mainly used to protect the produce from bugs and extend their shelf life. There has been some links in research from exposure to pesticides to cancers and brain/central nervous system defects.

Before you start throwing away everything in your fridge, know that there is a threshold for the amount of pesticides you can consume safely. Also, different fruits and vegetables have varying levels of pesticide residues. I love the Safe Fruits and Veggies pesticide calculator because you can see how much of the item you would need to eat in order to see any negative effects from the pesticides. For example, a woman would need to consume more than 2332 servings of kale in one day to have any sort of effect of the pesticides even if the kale had the highest levels of residues. For women and potato consumption, the amount is more than 7379 servings in one day to see any harmful effects.

Check out the link below for a complete list of the dirty dozen (produce with the highest level of pesticide residue that are best to buy organic) and clean fifteen (produce with the lowest level of pesticide residue).
-->Dirty Dozen (best to buy organic) --> LINK
--> Clean 15 and Dirty Dozen Cards --> LINK

One of the biggest complaints about buying organic is that it is more expensive than the conventional. While this may be true, think about how much of the produce you consume that is on the dirty dozen list and if you could spend a little bit more money in this area than in other areas (like on snacks or treats). I don't want those of you reading this to think that if you can't afford organic, that means you should avoid fruits and vegetables. That is certainly not the case! Fruits and vegetables can reduce the risk of so many diseases. Also, it is way better to eat a conventionally grown apple than it is to eat potato chips or donuts.

One way to keep your produce safe is to make sure it is washed thoroughly. For conventional or organic produce, the FDA recommends washing fruits and vegetables under running water just before eating or cooking, using a brush to scrub produce with hard surfaces, and cutting away any damaged or bruised areas. If you buy lettuce or greens in a bundle, the recommendation is to toss the outer layer. By following these steps, you can decrease, if not eliminate, the pesticide residue on your produce.

Below are some other great links I discovered for pesticides and safety levels along with organic practices and standards!

Risk Level Calculator --> LINK
Research on Pesticide Residues --> LINK
Organic Standards USDA --> LINK
Introduction to Organic Practices --> LINK

Eating fruits and vegetables (conventional or organic) is way better than eating the processed junk foods. Finally, organic chips and pretzels are still just chips and pretzels. So, don't be blinded by the use of the word organic for covering up junk!

Health Benefits of Chocolate

I am sure many of you reading this post have heard about the health benefits of chocolate. Does this  mean you have free reign to eat as much as you want? Let's slow the wagon down for just a second.

I'll start off by saying that while chocolate can be good because of the antioxidant content, I wouldn't go as far as saying it is "healthy." Depending on the type of chocolate you get, you are still looking at something with a higher content of calories, fat, and sugar. Also, I would much rather someone aim for getting their antioxidants from berries (that have fiber and other nutrients) than a piece of chocolate.

Indulging in the occasional piece of dark chocolate can definitely be something that fits into your diet; however, there are some tips for choosing the right kind of chocolate to reap the benefits. Let's break down the research to see what benefits (besides good taste) chocolate has to offer.

Dark chocolate can decrease your risk of stroke, lower the "bad" LDL cholesterol, and decrease your risk of heart disease. Some studies have been showing that continued consumption of chocolate decreased the risk for coronary heart disease and stroke. There are also some suggestions that cocoa flavanols may reduce some measure of age-related cognitive decline. Most of these health benefits can be attributed to the flavonoids, which help repair damage from environmental toxins and antioxidants, which help to decrease inflammation and fight free radicals in the body. The antioxidants may also help to lower blood pressure. These antioxidants and flavonoids can also be found in fruits and vegetables, with high concentrations in apples, cranberries, and onions. Tea and red wine also contain flavonoids.

In terms of which chocolate is better, you want to aim for a minimum of 60-70% dark chocolate. One ounce of dark chocolate with 60-69% pure cocoa contains a good source of manganese, copper, and magnesium. There are also trace amounts of phosphorus, potassium, zinc, selenium, calcium, and B vitamins. There is no recommendation for the amount of chocolate per day; however, keep the maximum to 1-ounce per day to avoid spiking the calories and saturated fat. If you are wondering about white chocolate, it contains zero cocoa solids and cocoa powder (ground cocoa solids), so it really isn't considered chocolate at all. Basically, it is just a combination of sugar, cocoa, butter, milk and soy lecithin. This pales in comparison to dark chocolate which is at least 35% chocolate liquor (cocoa solids + cocoa butter).

While chocolate has been showing some promising health benefits in the research, it is important to remember that the type and quantity does matter. So, stick with at least 60-70% dark chocolate and limit yourself to 1-ounce per day. If you don't think that you can stick with a small amount, aim instead for getting your antioxidants and flavonoids from fruits and veggies!

References: 
www.todaysdietitian.com 
http://my.clevelandclinic.org/services/heart/prevention/nutrition/food-choices/benefits-of-chocolate
https://www.nlm.nih.gov/medlineplus/antioxidants.html

Why Calories Don't Really Matter

One of the first things I hear when someone is trying to lose weight is that they need to start counting or watching their calories. It goes back to the the old saying of "calories in, calories out." If you eat less, and exercise more you'll lose weight guaranteed. Makes sense right? Well, not so much.

A calorie is a measure of energy and everything you eat has calories in it. We need those calories to survive. Most Americans are consuming way too many calories and they are mainly the heavily processed, refined types. I see so many food diaries that have a ton of sugar, salt, and unhealthy fats in them. Let's face it, you can be eating a restricted diet of only 1,100 calories and still end up with Diabetes and Hypertension. Why is this? Because all calories are not created equal! It really boils down to the food quality. Let's say you have 100 calorie pack of baked chips and 100 calorie pack of roasted almonds. You would probably say that the almonds are better for you (and your right); however, would your answer change if I gave you a 150 calorie serving of almonds? Maybe. The reality is, your body processes these foods differently. Fat and protein are slower digesting, which means you stay fuller for longer (and more satisfied). Refined carbohydrates (like in the chips) have little to no fiber, minimal nutrients and basically just spike and drop your blood sugar levels leaving you hungry an hour (or less).

I often think of calorie counting as restriction, free-range to eat the overly processed food-like-products, and a band aid on the true issues. Let's explore those points. I have a lot of people tracking their intake for appointments**. One big thing I see with clients is that they get to the end of the day, have "no calories left" and end up going to bed hungry without eating dinner. Skipping meals and eating super low calorie won't help with continued weight loss. You are just slowing down your metabolism to compensate for the minimal calories, burning calories less efficiently, and probably making yourself miserable.

On to the overly processed food-like-products. Again, we are talking about food quality. Ever think or hear something like this before, "I have 100 calories left for the day. A piece of chocolate is only 40 calories. I can eat that instead of a medium apple, which has 120 calories and save myself 80 calories, while sticking with my recommended intake." Better yet, "I can eat a to go breakfast sandwich, a bagel with cream cheese and a frozen dinner meal AND stay within my calories." No. NO. NO!

Lastly, most clients I see are overeating from stress, boredom, or heightened emotions. Just counting calories and sticking to a magic number isn't going to fix these issues. Eventually, you may end up stopping the calorie counting and returning to your old habits. You have to focus on changing these behaviors first before any healthy eating plan can stick.

While you do want to watch how much food you are eating, think of calories as more of a reference than the end-all-be-all. So, ditch the calorie counters and go for the whole foods approach. Focus more on adding quality foods like fruits, vegetables, lean proteins, and whole grains. Skip the processed junk and your body will be sure to thank you later!

Click to Watch

**Food journaling and tracking your intake can be a great tool for identifying areas of missing nutrients, meal skipping, and overall food quality. I don't want this to be mistaken for the ridge calorie counts. 

Tips for Mindful Eating

One big thing I have been talking about with my clients is the concept of "Mindful Eating". Mindful eating is about being present in the moment and stopping to think about your food choices. Mindful eating includes ideas like: tasting and savoring the food you eat, slowing down your meal time, and asking yourself if you are eating because you are truly hungry or just bored/stressed. Mindless eating can lead to weight gain because of the excessive calorie intake of mainly unhealthy foods. I mean lets face it, most people are not mindlessly snacking on carrots or celery, right?

There has been a lot of research about how your food environment influences your eating habits and affects how mindfully you eat. By food environment, I mean how your kitchen is set up or what you have on your table or the snacks you choose to keep at your desk at work. If you store unhealthy foods like chips or pretzels on the counter and bury the fruit in the drawer of the fridge, you are way more likely to choose the chips when you come in your house hungry. Same as if you have chocolate and candy in your desk drawer but left your roasted almonds in your car, you are way more likely to choose the candy when hunger strikes at work. How you set up your food environment can either help or hinder your chances at achieving and maintaining a healthy lifestyle.

Below are some tips I have used with clients that can help improve mindfulness with eating!

Don't Leave Food Out
Avoid leaving high calorie snack foods on the counter. If you are putting anything out, make it fruits or vegetables.

Put Healthy Foods at Eye Level in the Fridge
Wash and cut produce and store in clear containers. When you open the fridge, make your fruits and veggies the first thing you see and you are more likely to eat them.

Hide or Eliminate Unhealthy Foods From Your Cabinets
You know yourself better than anyone else. If you can't keep chips hidden in the back of the cabinet without eating the whole bag at once, then don't buy them at all.

Don't Eat and Cook
I get so many people who tell me they snack while cooking! Chances are they end up forgetting how much they ate and being stuffed up on unhealthy foods before they even get to dinner. If your not snacking on veggies, then put away the munchies! Try chewing gum, using mouthwash, or sipping an unsweetened beverage instead.

Use Smaller Plate and Bowls
This is one of those things that everyone says; however, it does work!

Leave Leftovers on the Stove
This goes along with using smaller plates and bowls. I mean you may have a smaller plate, but still refill it more than if you just ate the regular size. By keeping leftovers away from the table, it forces you to get up for seconds. During that time, assess your hunger level and think about if you are truly hungry or just want more. You can also pack up the leftover before you eat, so you are less tempted to overindulge!

Turn off the TV
Watching TV and eating is one of the biggest drivers towards mindless eating. People end up eating more and again it is not normally the steamed broccoli when they do. So, turn off the TV and pay attention to what you are eating and maybe even the conversation at the table.

Force Yourself to Sit
Do you find yourself wandering around the kitchen munching? Or grabbing a bag of chips or crackers and eating right from there while standing? Instead of standing and eating from the container, which makes it easy to lose track of how much you consume, portion out your food and take the time to sit and enjoy it.

Hopefully, you find one strategy that can help you to eat more mindfully and improve your diet in a healthy way!

Watch "An Overview of Mindful Eating"

Guide to New Year's Resolutions

Happy almost 2016! I can't believe how fast the year went for me! Being a dietitian, I have had tons of calls and appointments scheduled for January already. I had a few clients who were interested in getting started now; however, most wanted to enjoy their last hurrah.

While I hate to put it so bluntly, most of my busiest times are during January, May, and September. It tends to be this kind of cycle: start in January (gym + eating better), last until about March, give-up for a little bit, start back up for May to get ready for the summer, let loose for the summer, get back on track for September (now that everyone is in school and in a better routine), fall off near Halloween and continue that way until January...rinse...and repeat! Now, some of you may be laughing and saying, "Yes, this is totally me!" Others may say, "No! I keep it going all year!" The goal of my post today is to give you real tips on how to make your New Year's resolutions stick (and stick longer than just February).

Brainstorm both long and short-term goals
When I say long-term goals, I am saying what is your ultimate goal? Say you want to lose 30 pounds, exercise more, or just lead a healthier life. Think about what you are going to do to accomplish those goals. These short-term goals can be to exercise 30 minutes a day for 3 times per week or to eat at least 3 vegetables per day or to drink water or unsweetened beverages instead of soda, and so on and so forth. Remember, when setting goals, make sure they are SMART (specific, measurable, attainable, realistic, and timely)!

Write down your goals. 
Why is it important to write it down? For starters, it puts it plainly on paper for you to stare at! Post your goals around the house, on the fridge, or on the cabinet. I have clients that post their goals on the mirror to see in the morning, then post another note by the snacks. Then, if they go to snack on something they have to think about if what they are going to eat is going to help or hinder them reaching their goals. So, that being said make your goals a constant reminder!

Know your barriers
Whenever I talk to clients about their goals, we always talk about what will stand in their way. Maybe, you want to exercise more, but time is a barrier. Maybe, you want to eat healthier but your family is not supportive. Take a couple of minutes to write down all the barriers you have to reaching your goals. Then, write down how you can overcome those barriers. If time is an issue, write out your day and pick a time where you can exercise. This may mean swapping out 1 hour of TV for 1 hour at the gym or getting up 30 minutes earlier to do a quick workout at home. Acknowledging and facing your barriers will help to set you up for success!

Commit to yourself
Why is your goal important to you? Why do you want to run a marathon? Why do you want to eat healthier? Really think about what makes your goal important to you and you only. This is what will drive your motivation to reach your goals. After you think about why your goal is important, make a personal commitment to yourself. While there are so many excuses you can make for not doing something, YOU alone make the choice. Invest in yourself and your health. Stop thinking and worrying about what everyone else wants and says. Remember, that it is your body and you are your biggest supporter.

Track your progress
I feel like everyone is always saying this but seriously DO IT. Get a calendar or a notebook and write down every day that you reach your goal. Or, track your weight each week. Why is this helpful? If you get discouraged, you can see how much progress you have been making so far. I get a lot of clients feeling discouraged after working hard at their goal. I have been doing this exercise with them lately: Whenever you feel discouraged, write down at least 5 positive things you have accomplished so far. For example, maybe your goal was to lose 1 pound per week and you have been eating healthier every day. You step on the scale and the number didn't budge! When you write down your 5 things, you find that even though you didn't lose weight you went to the gym 3x, you ate more vegetables, you had less soda and more water, you walked farther on the treadmill, and you still got on the scale even though you didn't want to. More often than not, clients lose that commitment when they hit a rough patch. Remind yourself how awesome you are. Again, you are your biggest supporter!

Reassess
Why do most people stop their "diets" or stop exercising or stop eating healthy? A lot of times it is due to boredom. Other times, it is due to someone reaching their goal, then going back to their old habits. Thinking back to the "track your progress" part, if you feel yourself getting bored or frustrated, reassess your goals. Are they still challenging? Are they still important to you? Do you need to step it up a bit?

Get Support
My last piece of advice is to get support. It can be from family, friends, co-workers, etc. When you fall off track or get frustrated have at least 1 person you can rely on to help remind you of your goals and why they are important to you. If you don't have someone in mind, consider joining a support group. I lead a support group at work and even though some of the participants have zero support at home, they find support in their classmates. It is so heartwarming to have someone express their frustration and hearing another participant speak up and remind them how great they are and how far they have come! (Did I mention I love my job :))

Hopefully, you will find something useful in this post to help YOU stick to your goals this New Year. Hope you enjoy the rest of 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?

Healthy New Year's Resolution Ideas

It is just about the New Year and that means....health makeover!  Cue the 200 people who say, "January 1st I am starting my diet." If your wondering, I met about 100 of those people at work in the past month. Maybe your looking for something different as a resolution? Or maybe, you want to be "healthy," but don't know where to start. This is where I come in! Here are my top 5 resolution ideas :)

Idea #1: Focus on a Healthy Lifestyle
Weight-loss can sometimes bring on some "not-so-healthy" behaviors. Fad diets, unsafe supplements, and extremely low-calorie plans are just a few of the many methods for the "quick fix." Being healthy is not about being on a diet. It's not about making changes that you can only keep for 3-4 weeks (because they are that extreme). It's not about cutting out everything you enjoy. Being healthy is about choosing nutrient-rich foods, but indulging every once in a while (if you see fit). It's about a long-term commitment to health. There is no magic pill for weight-loss (even though 90% of people who come to me for nutrition advice expect that). Focus on adopting reasonable and healthy habits that your can incorporate into your lifestyle. Try goals like: including a fruit or vegetable at each meal/snack, or cutting back on high-calorie/sugary beverage, or choosing lean meats and healthy fats.

Idea #2: Don't Skip Meals
One of the most skipped meals is breakfast, which if you didn't hear already is the most important meal of the day. Skipping meals can slow your metabolism (impairing your body from burning calories efficiently) and lead to overeating. Think about it, you skip breakfast, run to work, and are faced with the best looking donuts. Your blood sugar has dropped, your energy is poor, and wow those donuts look good. If instead, you had a balanced breakfast (protein, fat, carbohydrates) like eggs and a side of fruit, you might have more of the "willpower" to walk away without indulging. Cheers to a fully and happy breakfast belly! Remember, keep your meals simple and balanced with some healthy protein, fat, and carbohydrates.

Idea #3: Enjoy Family Meals
Eating family meals is a great way to get all members to adopt healthier habits. Make a plan each week to choose and prepare a new fruit or vegetable. Get other family members involved in the meal planning and challenge your family to create their own healthy meal ideas! When everyone gets involved, they are more likely to try new foods.

Idea #4: Exercise
While nutrition is a huge part of the resolution planning, exercise is another. Get fit together with a friend to help keep you motivated. Try new exercise classes, a new walking route, or grab a fitness DVD to change it up! Remember to track your progress and goals to stay with your plan!

Idea #5: Personal Change
Maybe you are not one to partake in the nutrition/fitness aspect of the resolutions. Another idea can be to think about what personal change you want to make in your life. Maybe it is a business endeavor you want to pursue. Maybe you want to start giving back through volunteering. Maybe you want to focus on being a more open-minded person. Whatever the case may be, start with a year long goal first and then break that into small short-term goals to keep you on track.


Wondering what my New Year's Resolution is? I am going to spend more time on starting my private nutrition practice, aka stop being afraid of making the big decisions :)


Click here for my --> blog <--on how to make those resolutions stick!

Tips for Keeping Your New Year's Resolutions

It is just about that time of the year again! What time do you ask? The time to start making your New Year's Resolutions. I bet many of you are thinking, "this year I really am sticking to my resolutions," or "I want to lose weight this year" or "I'm really going to start going to the gym." Whatever you are planning to do in the New Year, here are some tips to make your resolutions stick!

Tip #1: Be Specific!
Write down your goals and be as specific as you can. Saying "I am going to eat healthier," is too vague. Plus, do you know what "healthier" is? Do you know how you plan to "get healthy." Create action goals like "eat at least 2 fruits per day" or "replace 1 sweetened beverage per day with water." Goals like this are specific and can help you to reach your "get healthy goal."

Tip #2: Make it Meaningful!
Don't just make a "weight-loss goal" or "give up chocolate" because that is what everyone else is doing. Make a goal that is important to you and you are more likely to see it through.

Tip #3: Choose Your Reward!
Keep yourself motivated by offering a reward after you reached each small goal. These rewards can be: a massage, movie night, etc. You can also stay motivated by tracking your success on a calendar. Let's say that your resolution is to "Eat 2 fruits per day for 3 days/week." For each day you had 2 pieces of fruit you can put a smiley face on the date.

Tip #4: Make it Realistic!
Don't set your goal too high where you are setting yourself up for failure. A non-realistic goal would be to lose 20 pounds in 2 weeks. While losing 20 pounds can be a good end goal, think about how much weight-loss per week is realistic for you! Set up small steps to reach your goal and keep you on track!

Tip #5: Make it Timely!
Keeping tip #4 in mind, think about how long you want to give yourself to reach your goal. Will your resolution take 1 week? 1 month? 1 year? An example could be,"I will lose 20 pounds in 4 months." Keeping in mind tips #1-4 you can also say, "I will reach my goal by exercising 3 days per week for 30 minutes, etc." Putting a time on your goal can keep you motivated and heading in the right direction.

Remember to keep your goals simple and practical for the most success!

Stay tuned for my next blog on Healthy New Year's Resolution Ideas.

Happy New Year

Healthy 1-Dish/1-Pan Meals

Big, elaborate dinners are nice; however, they are not very realistic for the on-the-go parent or family. Below, I complied some 1-dish, crockpot meals that I found to be quite tasty! If you don't have the time to prep all the ingredients in one day, try prepping some the night before. Then, the day you are cooking, you will just have to throw everything together.
Package leftover portions into dishes that you can freeze and take to work/school for a quick, healthy meal.


Balsamic Chicken and VegetablesIngredients:
•               1/4
cup bottled Italian salad dressing
•               2
tablespoons balsamic vinegar
•               1
tablespoon honey
•               1/8 - 1/4
teaspoon crushed red pepper
•               2
tablespoons olive oil
•               1
pound chicken breast tenderloins
•               10
ounces fresh asparagus, trimmed and cut into 2-inch pieces, or one 10-ounce package frozen cut asparagus, thawed and well drained
•               1
cup purchased shredded carrot
•               1
small tomato, seeded and chopped

Directions:
1. In a small bowl, stir together first 4 ingredients. 2. In a large skillet, heat oil over medium heat. Add chicken. Cook for 5-6 minutes. Add half of the dressing mix to the skillet and transfer chicken to a serving plate. 3. In the same skillet, add asparagus and carrots. Cook for 3-4 minutes and add to serving plate. 4. Stir remaining dressing mixture, add to skillet. Cook for 1 minute. Drizzle over chicken. Sprinkle with tomato. **Baking Instructions: Mix all ingredients and pour over chicken breasts. Bake in oven at 350 degrees for about 45 minutes (until chicken is cooked through).



Greek ChickenIngredients:   1 pound carrots, cut into 1 1/4-inch pieces, or 3 cups baby carrots   1 pound (3-4 medium) yellow-fleshed potatoes, such as Yukon Gold, peeled and cut lengthwise into                      1 1/4-inch-wide wedges   2 pounds boneless, skinless chicken thighs, trimmed   1 14-ounce can reduced-sodium chicken broth   1/3 cup dry white wine   4 cloves garlic, minced   3/4 teaspoon salt   1 15-ounce can artichoke hearts, rinsed and quartered if large   1 large egg   2 large egg yolks   1/3 cup lemon juice   1/3 cup chopped fresh dill   Freshly ground pepper to taste

Preparation1. Spread carrots and potatoes over the bottom and up the sides of a 4-quart or larger slow cooker. Arrange chicken on top of the vegetables. Bring broth, wine, garlic and salt to a simmer in a medium saucepan over medium-high heat. Pour over the chicken and vegetables. Cover and cook until the chicken is cooked through and vegetables are tender, 2 1/2 to 3 hours on high or 4 to 4 1/2 hours on low.2. Add artichokes to the slow cooker, cover and cook on high for 5 minutes. Meanwhile, whisk egg, egg yolks and lemon juice in a medium bowl.3. Transfer the chicken and vegetables to a serving bowl using a slotted spoon. Cover and keep warm. Ladle about 1/2 cup of the cooking liquid into the egg mixture. Whisk until smooth. Whisk the egg mixture into the remaining cooking liquid in the slow cooker. Cover and cook, whisking 2 or 3 times, until slightly thickened and sauce reaches 160°F on an instant-read thermometer, 15 to 20 minutes. Stir in dill and pepper. Pour the sauce over the chicken and vegetables and serve.



Apple-Spinach ChickenIngredients: 2 teaspoons vegetable oil4 (4-ounce) skinless, boneless chicken breast halves1/4 teaspoon salt1/4 teaspoon black pepper1 garlic clove, minced (about 1/2 teaspoon)1 tablespoon spicy brown mustard1/2 cup apple cider1 medium Granny Smith apple, cored and sliced6 cups fresh baby spinach or chopped Swiss chard  Preparation:1. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle chicken with salt and pepper, and add to skillet. Cook 5-6 minutes on each side or until well browned. Remove to plate, and keep warm.2. Add next 4 ingredients (through apple slices) to pan; bring to a boil. Reduce heat, simmer, stirring often, 5 minutes. Return chicken and juices to pan. Cook, stirring occasionally, until sauce thickens and the chicken is cooked through, about 3 minutes.3. Add spinach to pan, and toss until wilted, about 1 minute. Serve hot. 

Eggplant and Chickpea Stew Ingredients:  1 ounce dried porcini mushrooms  3 cups hot water  2 large eggplants (about 1 1/2 pounds each)  3 tablespoons extra-virgin olive oil, divided  2 large onions, thinly sliced  6 cloves garlic, minced  2 teaspoons dried oregano, crumbled  1 small (1-inch) cinnamon stick  1 teaspoon salt  1 teaspoon freshly ground pepper  1 bay leaf  1 cup chickpeas  1 28-ounce can tomatoes, drained and coarsely chopped  1/4 cup finely chopped fresh parsley

Preparation

1. Preheat oven to 400°F.
2. Combine dried mushrooms and hot water in a bowl. Stir well and let stand for 30 minutes. Strain through a sieve lined with a paper towel and set the liquid aside. Finely chop the mushrooms.
3. Meanwhile, peel eggplants, if desired, and cut in half lengthwise. Brush the cut sides liberally with 2 tablespoons oil. Place on a rimmed baking sheet, cut-side down, and roast until tender, about 25 minutes. Let stand until cool enough to handle. Cut into 1-inch cubes and transfer to a 4-quart (or larger) slow cooker.
4. Meanwhile, heat the remaining 1 tablespoon oil in a large skillet over medium heat. Add onions and cook, stirring frequently, until softened, 3 to 6 minutes. Add garlic, oregano, cinnamon stick, salt, pepper, bay leaf and the chopped mushrooms; cook, stirring, for 1 minute. Add the reserved mushroom-soaking liquid and chickpeas. Bring to a boil and cook, stirring occasionally, for 5 minutes. Transfer to the slow cooker and stir to combine with the eggplant.
5. Cover and cook until the chickpeas are very tender, about 4 hours on High or 7 to 8 hours on Low. Remove cinnamon stick and bay leaf. Stir in tomatoes and parsley.



http://www.eatingwell.com/recipes/greek_chicken_vegetable_ragout.html

http://www.eatingwell.com/recipes/eggplant_chickpea_stew.html

http://www.bhg.com/recipe/soups/barley-vegetable-soup/

http://www.bhg.com/recipe/chicken/balsamic-chicken-and-vegetables/