Tuesday, December 16, 2014
Why Wait Until January? Move Now!
I'm not a fan of sweating in spandex in public. Thus, my exercise routine generally involves things such as cycling, walking, yoga and otherwise sweating in the privacy of my own home (more often than not in my pjs). That being said, it's no surprise that "getting or using a gym membership" will not be on my list of New Year's Resolutions. However, staying fit certainly is. A couple times a week I try to make sure that I incorporate some circuit workout and strength training into my routine. I like choosing my own play list and the freedom of working it into anytime during my day. So if making some fitness changes is on your list of New Year's Resolutions, why not get a jump on things now and enjoy a healthier holiday season? Be sure that you are medically cleared for exercise and if you have joint or orthopedic problems, you may want to tweak it a bit to fit your ability. Here's my bi-(or tri) weekly circuit workout:
Wednesday, December 10, 2014
Holiday Eating: Build a Better Buffet
Eat the best, leave the rest is good rule of thumb to help you navigate the holiday eating scene. When it comes to food-events, it pays to be picky. If you don't love it, don't eat it. There is no room for mediocre this time of year when we are so bombarded with treats, goodies and celebratory eating.
So
cranberries are a festive way to keep your holiday healthy. Back to the buffet . . .
Video Segment: http://studio5.ksl.com/?nid=56&sid=32687916
So to avoid both of these buffet blunders, here are some healthier
buffet items that you can swap for traditional go-to party-fare (fun, festive
food displayed):
1. Instead of creamy crab or
artichoke dips and flaky crackers that carry about 150- 200 calories per
serving, try: Cranberry pesto
crostini. I love this appetizer! It is fairly
simple - but adds a lot of flavor and wow-factor to your party. At 100
calories and only 150 mg sodium per baguette slice, it makes it a not only a simple,
festive and delicious appetizer, but adding cranberries makes it healthful one
as well.
Here’s why:
Cranberry products - such as cranberry juice,
dried cranberries, cranberry sauce and
fresh cranberries, contain something called flavonoids. A specific
type of these that are unique to cranberries actually prevents
bacteria from sticking to cell walls – for example, they prevent E. coli from
sticking to the walls of the bladder which is how they help prevent urinary
tract infections.
But that's just the tip of the iceberg! The international
journal Advances in Nutrition did
a review of the research and they found that the (bioactive) compounds
in cranberries not only help reduce the incidence of certain
infections and maintain a healthy urinary tract, but they also improve heart
health by improving blood cholesterol levels, reducing blood pressure and
improving inflammation.
2. Instead of fried eggrolls, southwest or
otherwise that usually contain at least
200 calories, try:
Mushu Lettuce wraps At 100 calories
per serving - these beat the pants off of any fried egg roll which are usually
twice the calories. Consider letting your guests help with the assembly -
as it makes it more fun and efficient. Or try lettuce wraps instead
– one mushu chicken lettuce wrap is only 65 calories.
3. Instead
of pigs in a blanket (1 wrapped pig = 70 calories and 5 grams of fat,) try: Bacon-wrapped asparagus (1 spear = 25
calories)
4. Instead
of the ubiquitous candy dish, (3 tablespoons = at least 150 calories and no
fiber) try:
Chipotle nut and fruit mix Such a tasty
flavor combination - enjoying healthy nuts and seeds never tasted so good. 3
Tbsp = 115 calories, and 3 grams of fiber.
5. Instead of egg nog (around 300 calories and 16 grams of fat in 1 cup),
try: Cranberry lime sparkler - 1/2
cup cranberry juice, ½ cup sparkling water and a splash of fresh lime juice (60
calories in 1 cup, plus the health benefit of cranberries).
Total savings with these substitutions: 501 calories
Healthful version: (1 serving of each 419 calories, 7 grams
fiber).
Original version: (1 serving each: 920 calories, 3 grams
fiber)
We talked about eating the
best, don’t forget to leave the rest
– get off the couch, move around and stay physically active and the holidays
will stay healthful as well.
Recipes:
Mushu Chicken Lettuce Wraps http://www.myrecipes.com/recipe/chicken-lettuce-wraps
Chipotle nut and fruit mix Makes about 4 ½ cups
(serving 3 Tbsp)
•
1/4 cup sugar
•
1 teaspoon salt
•
1 teaspoon ground chipotle chile pepper
•
1/2 teaspoon ground cumin
•
1/2 teaspoon dried oregano
•
1/2 teaspoon chili powder
•
1 large egg white
•
1 cup slivered almonds
•
1 cup unsalted cashews
•
1 cup unsalted pumpkinseed kernels
•
1 cup dried, reduced sugar cranberries
Preparation
1. Preheat oven to 325°.
2. Combine first 6 ingredients in a small
bowl; stir with a whisk.
3. Place egg white in a large bowl; stir with
a whisk until foamy. Add the almonds, cashews, and pumpkinseeds; toss well to
coat. Sprinkle with spice mixture; toss well to coat. Spread nuts in an even
layer on a baking sheet lined with parchment paper. Bake at 325° for 15
minutes, stirring once. Turn oven off. Remove pan from oven; stir snack mix.
Immediately return pan to oven for an additional 15 minutes (leave oven off).
Remove pan from oven, stir in dried cranberries and place on a wire rack; cool
completely. Store snack mix in an airtight container for up to 2 weeks.
Nutritional Information
Amount per serving
Calories: 115 Fat: 9.7g Saturated
fat: 1.4g Monounsaturated fat: 5.8g Polyunsaturated fat: 2g Protein: 4.5g
Carbohydrate: 7.3g Fiber: 3g Cholesterol: 0.0mg Iron: 1.1mg Sodium: 175mg Calcium:
23mg
Cranberry Pesto Crostini Makes 24 Crostini
Ingredients
•
1 cup fresh cranberries
•
1 cup prepared or homemade pesto
•
Goat Cheese, spreadable, or cream
cheese
•
Baguette Rounds, toasted 24 each or
crackers
•
Capers for garnish, if desired
Directions
•
Pulse pesto and cranberries in food
processor.
•
Spread 1 teaspoon goat cheese or cream
cheese over cracker/baguette and top with 1 tablespoon of the Cranberry pesto
mixture.
•
Garnish with capers if desired.
•
Makes 24 appetizers.
Nutrition Facts
Nutritional Analysis per Serving (1 crostini):
Calories 100, 4g Protein, 13g Carbohydrate, 1g Fiber, 5g Fat, 1.5g Sat. Fat, 0g
Trans Fat, 5mg Cholesterol, 150mg Sodium
Cranberry Lime Sparkler serves 8 (1 cup serving size)
- 32 oz 100% Cranberry juice
- 32 oz sparkling water
- 2 small limes
Nutrition Facts: Calories 60, 15 g sugar, 50% vitamin C
Friday, November 21, 2014
Thankgiving Eating Strategy: as with football, so with life.
Undoubtedly, the teams that will win their football games this Thanksgiving have a strategy well planned out. Do you have a personal eating-strategy mapped out? I know that the adage, "we don't plan to fail, we fail to plan" seems a bit stale, but it is very apt when it comes to taking charge of your nutrition and your health. So here's my 6-step strategy for enjoying Thanksgiving without over-doing it - a true win-win!
Tuesday, November 18, 2014
Thanksgiving - the healthiest meal of the year?
You might find it odd that as a registered dietitian I would even propose that Thanksgiving is the healthiest meal of the year. But in a society full of styrofoam, shrink-wrapped, processed, drive-thru food, Thanksgiving may actually be the most "real" meal you eat all year. Here's why:
1. The menu is driven by culture and tradition, not marketing.
2. Veggies and Fruits play a large role in the menu.
3. It is typically prepared at home.
4. It is generally enjoyed with family and loved ones.
Stay tuned for personal strategies to make the most out of your Thanksgiving meal - both enjoyment and nutrition-wise.
Wednesday, November 5, 2014
5 Pantry Picks
1. Pantry Produce: My pick is canned
foods. Truly – this is much more exciting
than you may think. Anytime you can add
in some canned fruits and veggies, you are adding convenient nutrition to your
meals. New research shows that kids who
eat canned fruits and veggies tend to eat more overall servings of vegetables
and fruits and have healthier diets overall. That is great news! When you incorporate all sources – fresh, frozen and canned, you end up
eating more servings overall.
Family
Fiesta Tacos made with canned tomatoes, corn, and kidney beans make this meal a
nutritional rockstar when it comes to fiber, protein and vitamins and
minerals. Mealtime.org is a great source
for kid-friendly recipes that feature canned foods.
2. Seasonings: My pick for favorite herb
this time of year is rosemary. It’s
fragrant and pairs so well with root vegetables and cool-weather comfort foods
like soups and stews. Also, did you know that in medieval times, rosemary was thought to only grow in the gardens of the righteous? (Note to self - plant rosemary next year 😉)
My
pick for favorite spice: Smoked paprika.
I love smoky flavor, but in cold weather, I’m not as likely to get out
and use the smoker or the grill. So
smoked paprika is a tasty way to get that smoky flavor without setting off the
smoke alarm. Plus, it is high in vitamin A and C. In fact, paprika contains more vitamin c by weight than lemon juice.
3. Condiments: Balsamic vinegar is my
pick. I love the rich flavor and it
substitutes so well for higher calorie dressings that it not only brings some
antioxidants to the table but is helpful in weight management.
So dress that salad with a little balsamic and try topping that ice cream or fruit with some balsamic reduction (syrup). Yum!
4. Whole Grains: bulk multigrain hot
cereal mixes. A hearty, warm way to
start your day or a great after school snack, these hot cereals add much needed
fiber to your diet without any added sugars. All that fiber and protein from those whole grains will get you a lot further through the morning before hunger strikes for lunch.
5. Snacks: Lightly salted nuts and dark
chocolate. When you are craving
something salty and crunchy, lightly salted nuts make a protein and fiber-rich
alternative to chips or crackers. And
for that sweet-tooth, a small bit of dark chocolate – 60% cacao hits the spot
and at 60-80 calories, it doesn’t derail anyone’s nutritional goals.
Plus, the chemicals in chocolate not only reduce blood pressure and stress but PEA is the same chemical our brain produces when we fall in love. As Cindy Heroux RD puts it, chocolate is a "stress manager that melts in your mouth".
So don't just raid that pantry, take a step back and see how your pantry can aid you with your health goals.
For more information on my pantry makeover service, see my website: http://www.nutritiousintent.com/
Friday, October 24, 2014
Happy (and Healthy) Halloween
As a mother during Halloween season, I conjure up images of face paint and makeup smeared on the bathroom counter, empty candy wrappers left hither and yon (while the dog ferrets out the kids' candy stashes in their bedrooms), and "garbage gut" or whatever you call the resulting symptoms of over-indulging in candy and sugar.
Not such a happy image is it?
Instead, try a few of these tips to keep yourself and your goblins garbage-gut-free (I make no promises about your bathroom counter).
Not such a happy image is it?
Instead, try a few of these tips to keep yourself and your goblins garbage-gut-free (I make no promises about your bathroom counter).
- Involve your kids in planning your Halloween dinner. This will help them get excited about the fun or favorite food they'll be having that night.
- Make dinner first and candy second a family rule. If you have a hard time selling this one - remind them of past Halloweens and the pains of garbage gut, and assure them that candy or treats will happen - just in the right order.
- Be wise in choosing the treats you'll give out. Don't end up with a houseful of candy because you over bought (we know where those leftovers go - yes I know you're glancing down at your hips). Instead, try healthier or non-food items:
- Honey sticks (that is our treat for trick or treaters this year - yes it has something to do with our excitement over becoming beekeepers as well). One honey stick contains about 15 calories - that's only slightly less than 4 grams of sugar. Fun sweet fix without a sugar overload.
- Cracker packs or other 100 calorie packs. This nice thing with these is that the leftovers make great lunch-sack-fodder and are obviously lower in sugar than candy bars - just look for whole grain options.
- Bubble bottles. No one is ever to old too blow bubbles. Period.
- Glow sticks. Again - encourages healthy, safe play instead of sugar-coma.
Thursday, September 18, 2014
Beating Lunchbox Boredom
Approximately 45% of school lunch gets thrown away, and that isn’t limited to cafeteria fare either. If you’ve spent any time at all in a school cafeteria, you know just how frustrating it is to see so many good, untouched, and often still wrapped up foods get tossed automatically in the trash. When my sister was working in an elementary school cafeteria, she noticed one child that had his daily routine: open his lunch sack, take out his sandwich, walk over throw it away, then go back and eat the rest of his lunch. This had become a habit and he’d chuck his sandwich everyday without fail. It takes more than packing a healthy lunch, we need to keep our kids interested & involved in their school lunch.
- Have kids help plan out and pack their lunch. Gives them a sense of control, responsibility and ownership.
- Incorporate some healthful, sweet treats in the lunch sack. California Raisins are one of my favorite foods to fit this bill because first of all – I love the refreshingly short ingredient list: raisins. Secondly, they are so convenient – they are portable and you don’t have to worry about anything spoiling. Third, not only are they naturally sweet, but they no added sugar, of course no fat, and provide fiber, potassium and iron.
- Mix up the make-up of the lunch box:
- Trail mix – great way to get your kids involved by creating their own recipes. Provide some whole grain cereals, pretzels, nuts, seeds, and raisins. Put that in bag or container, then add a a cheese stick and an piece of fruit.
- Hands-on lunches -
- Buildable lunch - whole grain crackers, cheese slices (cut into cute shapes if your kiddo wants to help) some slices of Canadian bacon or turkey, and some fruit packed with a frozen water or juice bottle.
- Ants on a log – celery sticks, nut or seed butter, raisins and toss in a bag of popcorn and some milk.
- Yogurt Parfait – favorite yogurt, some granola (recipe for this tasty raisin granola on my website) some berries or mandarin oranges packed with a nice clear cup so they can layer it themselves. Add some veggies and you’ve got a great lunch.
A little more variety, possibly a cookie cutter, and giving kids more control will help keep their food and your food dollars out of the trash can.
Here are some fun, kid-friendly recipes. For more check out: www.loveyourraisins.com
Honey Nut Raisin Snack Mix
Prep time: 10 minutes
Cook time: 5 minutes
Cool time: 30 minutes
2 tablespoons butter
1/2 cup honey
2 tablespoons almond butter
1/2 teaspoon cinnamon
1 1/2 cups brown crispy rice cereal
1 cup sliced almonds
1 cup rolled gluten-free oats
2 cups California raisins
1/2 cup California golden raisins
Line a large baking sheet with parchment paper. Melt butter in a large pot over medium heat. Add honey, almond butter and cinnamon and bring to a full boil. Let boil for 5 minutes, stirring frequently. Remove from heat and stir in cereal, almonds and oats. Spread 1-inch thick on a baking sheet then separate into 1-inch clusters. Let cool completely then stir in raisins. Store in an airtight container. Makes about 6 cups.
Recipe tip: For crunchy clusters, spread cooked mixture 1-inch thick on prepared baking sheet. Bake at 350°F for 5 to 7 minutes or until lightly browned. Stir to form clusters and let cool completely. Stir in raisins.
Peanut Butter Pretzel Raisin Snack Mix
Prep time: 5 minutes
1 1/2 cups peanut butter-filled pretzel sandwiches or nuggets
1 cup California raisins
1/2 cup California golden raisins
1/2 cup roasted, salted or cocoa peanuts
Stir together all ingredients in a medium bowl. Store in an airtight container. Makes 3 1/2 cups.
Recipe tip: Stir in 1/2 cup vanilla yogurt covered raisins, if desired.
Cocoa Peanut Raisin Snack Mix
Prep time: 5 minutes
2 cups California raisins
1 cup miniature chocolate graham crackers
1 cup cocoa coated peanuts
Stir together all ingredients in a medium bowl. Makes 4 cups.
Crunchy Cinnamon Mix
Prep time: 5 minutes
1 cup California raisins
1 cup cinnamon chex cereal
1 cup cinnamon sugar pretzel pieces
1/2 cup California golden raisins
Stir together all ingredients in a medium bowl. Makes 3 1/2 cups.
Vanilla Nut
Prep time: 5 minutes
2 cups California raisins
1 cup cocoa & vanilla gluten free bunny cookies
3/4 cup honey roasted almonds
Stir together all ingredients in a medium bowl. Makes about 4 cups.
Recipe tip: Stir in 1/2 cup vanilla yogurt covered raisins, if desired.
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