Tag Archives: healthy eating

Hello 2018!! Happy Women’s Healthy Weight Day!!

Was your New Year’s Resolution to “get healthy?” Do you think it means that you will never enjoy what you are eating again because it will taste like cardboard and be flavorless? NOPE!! There are plenty of delicious, healthy for you foods to enjoy all while sticking to your New Years resolution.

So, most likely, you know the basics of eating healthy. Stick with lean protein choices, such as chicken and turkey breast, fish, lean cuts of beef and legumes and beans. Choose foods that are grilled or roasted and not fried. Enjoy plenty of fruits and vegetables. Whole grain foods are the better choice. Limit sugary sweets. And, most importantly, watch those portions. Eat off a smaller plate with smaller utensils and do not eat late into the evening when your body is getting itself ready to sleep. The metabolism tends to slow down towards nighttime. And, of course, drink plenty of water.

So…what does a healthy day of meals look like?

Breakfast (7am):

  • Egg white omelet with vegetables and a slice of whole grain toast with a small amount of smushed avacado
  • coffee with skim milk
  • Water

Lunch (12:00pm ): 

  • Whole grain wrap with grilled chicken, lettuce, tomato, mustard and a side salad topped with touch of olive oil and vinegar and water
  • Water

Snack (3:00pm):

  • 1 cup plain Greek yogurt with a cup of berries and Carrington Farms Chia seed on top
  • Water or tea

Dinner (7:00):

  • Wild salmon on top of sautéed spinach and mushrooms with a small side of wild rice
  • Water

(And then, after dinner I always have a sweet treat. In my mind, dessert “closes the meal” so I know I’m done eating for the day.)

Sweet Treat (8:00):

 

Make 2018 the best year yet!! Here’s to a healthier you !!

Chia, Flax, Hemp: Your Healthy Guide to Using Seeds in Your Recipes

If you are on the lookout for the latest nutrition trends, you’ve likely stumbled upon the nutritional powerhouses of Chia, Flax and Hemp seeds. But, if you are still uncertain how to make the most of them in your cooking and what the benefit of using them is, this article will help you figure it all out.     Click here to read the article.

Decoding the Nutrition Facts Label

Decoding the Nutrition Facts Label
It’s almost time to make that New Year’s resolution. For many people, it is something similar to “new year, healthier me.” But, how do you know if you are making good choices? Start with the Nutrition Facts Label. Check out this one from Crush’d Garage’s Algae Bloom juice.
The first thing you’ll notice is that there are only 100 calories in the entire bottle which is 100% juice. There is nothing else added! These are also nutrient-packed calories which are essential for weight loss and weight maintenance efforts.
There’s little or no fat, cholesterol or sodium in this juice. Potassium, which is an important mineral in the body for many key functions, is plentiful in this juice. Potassium plays a role in building proteins, breaking down and using carbs, building muscle, controlling the electrical activity of the heart, and controlling the acid-base balance in the body.
Dietary fiber is an essential aspect of a healthy diet and achieving weight goals. Crush’d garage juices use the whole fruit or vegetable so they are able to have the ever-important nutrient of fiber in their juices. This juice has 4 grams per bottle. Other juice companies are devoid of fiber. How can no fiber ever be considered “healthy?”
Although some juices are very high in sugar, this one has only 6 grams. ( I tell my clients in my private practice, to keep sugars at 8 grams or less per serving). This certainly fits the bill. Some of the other delicious juices I’ve tasted from Crush’d Garage have higher grams of sugar per serving, but it’s due to the fact that they are fruit-based, not vegetable. Fruits are always higher in sugar than vegetables in their natural state. Also, because the skins are left on during the juicing process, the fiber in the Crush’d Garage juices helps to naturally counteract the body’s response to the sugar.
In addition to fiber, protein is key to staying fuller longer and feeling satisfied. These juices also have protein in each bottle. This one has 5 grams which is what I consider to be a good amount for a plant-based snack or drink. Other juice companies have much less protein in their juices and they have absolutely no fiber.
The last component to choosing a healthy food or drink is to look at the list of ingredients. As you can see, the ingredient list is short which is always a good thing. This is the indisputable “less is more” adage. You do not want a long list of ingredients in anything you put in your body. Chances are then more likely there will be additives, preservatives and all kinds of unnatural ingredients.
Bottom Line: Keep it simple. Crush’d Garage does. They have only a few organic ingredients which keep their juices clean and healt

This Is No Ordinary Juice

THIS IS NO ORDINARY JUICE

As a nutritionist with 22 years of experience behind me, I have seen the gamut of nutritional fads come and go. I am often asked to comment on them for media publications and so my opinions are well-documented. I have been asked countless times by clients in my private practice as well as editors for articles about my thoughts on juices. I have repeatedly said, “I don’t care for them since they offer limited, if any, nutritional benefit to the person who is consuming them.” That is, until now. I have finally found the juice that delivers both taste and nutrition to the consumer and is organic, non-GMO and comes from local produce. I am blown away!

These juices are from a company called Crush’d Garage and once you try them, you’ll never go back to any other juice. The first thing I noticed on the Nutrition Facts label is the short list of organic fruits and vegetables. That’s right, they don’t put stabilizers, preservatives or even juices into their juice. Believe it or not, some companies actually add those to their products and also add fruit juice to their own juice. It never made sense to me. Crush’d Garage uses only the actual fruits and vegetables so you truly are reaping the nutritional benefit.

What was even more impressive to me was that they have fiber in their juices. I have never seen that before, and it has been one of my biggest criticisms of the juice industry. Other companies get rid of the skin or peel of the fruit or vegetable and only use what’s on the inside. The problem is that by getting rid of the outside, you are throwing away important nutrients and a whole lot of fiber. Crush’d garage leaves the outside on during the juicing process. It’s brilliant! Now you really can drink your fruits and veggies!

The other really amazing aspect of these juices is that they contain protein, some of them as high as 8 grams a bottle. Considering that 2 or 3 grams per bottle is the norm for other juice companies, I was beyond thrilled to see a combination of fiber and protein all in one nutrient- packed bottle.

I am completely hooked! These juices are delicious, with something for everyone’s palate. They truly are all of nature’s goodness in a bottle. So, drink up and be healthy!

 

 

 

The One Weight Loss Rule Nutritionists Never Break During the Holidays

If you are wondering how  to stay healthy and maintain your weight during the holidays, you are not alone.  Most people do tend to overdo the food during the holiday season. Here are some tricks, from myself and other nutritionists, that can help keep those dreaded pounds off. Click here to read the article.

The 13 Best Foods to Eat When You’re Bloated

All of us have felt the unpleasant feeling of being bloated.  It happens for all different reasons, like eating too fast or too much or foods that don’t settle well. There are foods you can eat to help alleviate some of those unpleasant symptoms of bloating.  Click here to read the article.

Brilliant Ways to Make Any Cereal Healthier and More Balanced

Cereal is an easy and convenient choice for breakfast but, unfortunately, it’s not always healthy. Sometimes it helps to add other things to your cereal to increase it’s nutritional value. This article will give some insight on how to make cereal healthy. Click here to read more.