- 18 August 2015
- Nutrition Blog
By: Angela Luciani, Registered Dietitian
Most of us have been there before – We want to eat healthy, so we go to the grocery store, purchase a ton of healthy foods/ingredients: vegetables, fruits, poultry or seafood and maybe even some snacks. We get home, we make lunch or dinner for a few nights but then reality sets in. By Wednesday, we either are sick of the food we have or we don’t have the right ingredients to make what we wanted. Plus, it’s the middle of the week/almost the weekend, so what do we do? Eat out of convenience because it seems faster and easier. So, when life gets busy, how can you stay on track? Whether you’re trying to get fit, lose weight, or just eat healthier in general, one of the keys to success is PLANNING.
1. Start small.
If planning out every single meal for the week sounds overwhelming, start with planning dinners so you know you have at least one balanced meal for the week.
2. Set time aside.
Find 15-30 minutes out of your busy schedule where you can sit down and plan your meals for the week. Maybe you can make use of that 30 minute train ride into the city or on your way home can or perhaps an afternoon over the weekend when your husband is watching football.
3. Choose recipes with a purpose.
There is an endless amount of blogs, magazines, cookbooks to choose recipes from for the week.
Try to select recipes that will overlap so that you can minimize how much you have to purchase. I like to compile my recipes -When I find a recipe I like, I print it out or write it down on a piece of paper and keep it in a folder. This way, I always have a fresh recipe dish to choose from so that my meals for the week don’t get repetitive or boring. Keep an eye on the nutrition facts and keep in mind serving sizes - choose recipes that are healthy and will help you meet your goals.
4. Make a Master Plan
Choosing a format to create your meal calendar is up to you. A simple notecard, a printable template, an excel spreadsheet or using an electronic version are all great ways to help you stay organized – whichever you choose, it is always a good idea to keep a paper copy for a visual. This helps hold yourself accountable for what you are supposed to eat for the week – and you can plan ahead for those nights you have business dinners or happy hours. Hang it on the fridge to remind yourself of your plan.
5. Plan your grocery list.
Save yourself some time and do this in conjunction with writing out your recipes/calendar meal plan. If you are unsure of what you have in your fridge, freezer or pantry, now is the time to check. Do an inventory before you leave and cross off the ingredients you do not need to purchase. Nothing is more frustrating than starting to make your meal and realizing you don’t have one of the ingredients.
6. Get the prep work over with
Don’t just unload the groceries from the car when you get home – Prep the ingredients for your week, dice up the vegetables, cut up the fruit and portion out your snacks. Prepping your meals and snacks ahead of time will make it more likely for you to grab these foods when you are hungry.
Using these tips can you set yourself up for success! Eating meals and snacks spaced out every three to four hours throughout the day will help maintain your blood sugar and will also prevent hunger before meals, which often times can lead to overeating.
- 28 July 2015
- Nutrition Blog
How can you get the most out of your workout? Putting in time at the gym is just part of the equation to getting the results that you are looking for. While you may know the importance of pre-exercise nutrition, if you are not properly fueling your body afterwards, you are probably cutting yourself short. Whether you are a weekend warrior or a seasoned veteran - you may have different nutrient needs but eating the right foods at the right time to help recover from the wear and tear of exercise is essential. Feeding your body after a workout allows you to see the results you want in terms of increasing your energy levels, strength, endurance, building lean muscle and losing weight. Skipping your post-workout recovery can put you behind for your next workout and also increase your risk for illness and injury.
What should I eat after my work out?
A combination of both a carbohydrate and a protein is best. Also remember to rehydrate the body with fluid and electrolytes to replenish what’s lost when you sweat it out. Carbohydrates are stored in the muscles as glycogen and are the body’s main source of fuel during exercise. Protein is necessary to reduce muscle breakdown and stimulate growth. After a workout, it is necessary to replace the fuels that have been “used up.” Carbohydrates replace the fuel while protein rebuilds and repairs. Keep in mind - carbohydrates are known as “protein-sparing.” If our diet is too low in carbohydrates, our body will find other means for recovery and will start to break down muscle.
How soon should I eat?
Eating or drinking a carbohydrate within 30 minutes after you exercise has been shown by research to result in better glycogen repletion. This window of time is important because glycogen and protein re-building is at it’s highest; therefore, it is the most ideal time to re-energize and is ideal for a speedy recovery.
Keep in mind…
After a hard workout, it is easy to reward ourselves - but resist the urge to overindulge. Consuming more calories than you actually burned can be counter intuitive and can be just as bad as skipping your post-workout meal.
Developing a good post exercise nutrition plan is important for exercising and in order to feel your best!
Here are some examples of some great post-workout snacks/meals:
- 8 oz low fat chocolate milk
- Apple slices with peanut butter
- A handful of almonds and juice
- A glass of milk with an english muffin
- A hard-boiled egg and a piece of fruit
- Greek yogurt with ½ cup of yogurt and 1 cup of berries
- Burrito with beans (½ cup), cheese, brown rice (½ cup), guacamole (2tbsp) and salsa
- Turkey on a whole grain wrap with veggies
- 25 June 2015
- Nutrition Blog
When you’re on the run all day, as most of us are during the busy summer months, remember to take a few healthy snacks along with you. Here are some tips to make snacking easy, and a list of some healthy go-to snacks.
· Try to incorporate protein into your snacks. This will help keep you fuller, longer.
· Bring a little cooler or lunch box in your car to transport snacks at the right temperature all day.
· Avoid processed “snack foods” and stick to real, whole foods such a fruits, veggies, protein, and fats.
· Keep your snacks around 150-200 calories
· Snacking throughout the day will help keep you from over eating when you get to mealtime.
· Plan your snacks ahead of time and portion them out each day to avoid overeating.
· Don’t use snacking as something to do when you are bored, instead use it as a means of fueling your body throughout the day.
10 Healthy Go-To Snacks
· 1 piece of fruit and a small handful of nuts
· Plain Greek yogurt with a small handful of nuts
· 1 Kind Bar with 5g of sugar or less
· String cheese and an apple
· 1 hardboiled egg
· Veggies and hummus
· 2 Wasa crackers with avocado and grilled chicken
· Apple with peanut butter
· Carrots and guacamole
· Edamame or veggies with edamame hummus
- 28 May 2015
- Nutrition Blog
It is always important to drink plenty of water. However, now that the weather is heating up and summer is right around the corner, it becomes even more crucial to get enough water each day. The gold standard for water intake is at least 64 oz. every day, which boils down to eight -8o.z glasses. So, think about your day, how many glasses do you drink? If the answer is not at least 8 glasses, try to increase the amount.
Here are some other ways to increase water intake:
- Eat foods with high water content
- Green, leafy veggies
- Cauliflower and broccoli
- Citrus fruits
- Add slices of lemon, lime, orange, or other citrus fruit
- Get an infusion water bottle that allows you to put fruit in the center cylinder to keep your water flavored all day.
- Add cucumber for some freshness
- Try adding mint or other fresh herbs to your water for an interesting flavor enhancer
Plan out your glasses of water throughout the day
Here’s an example
- 1 glass immediately when you wake up
- 1 with breakfast
- 1 in the morning before lunch
- 1 with lunch
- 1 in the afternoon
- 1 right before dinner
- 1 with dinner
- 1 at night
Get a big water bottle and drink it all day long, try to fill it up as you go throughout your day
- 27 April 2015
- Nutrition Blog
Here are a few tips to help you purge your kitchen of the unhealthy items and replace them with whole, fresh, healthy foods.
Check the labels: As a rule, you should always check the nutrition label and ingredient list before buying any foods, condiments, drinks, etc. If the item is high in sugar, high in sodium, or has trans fat, get rid of it. Always check the serving size. Although a container may appear to be one serving, make sure you check to see just how many servings it contains. The following additives are a big red flag and a good indicator to purge that item from your pantry.
· High fructose corn syrup
· Artificial colors
· Artificial flavors
· Artificial sugars
· Anything with a number
· Enriched wheat
· Hydrogenated oil
· Monosodium glutamate (MSG)
· Preservatives (such as BHA, BHT, potassium sorbate)
Chuck the junk: Get rid of the foods, snacks, and drinks that are keeping you from sticking to a healthy eating routine. Here are some items to toss:
· Potato chips, pretzels, crackers, corn chips
· Ice cream, frozen yogurt, sorbet, popsicles
· Candy, cookies, brownies, cake
· Fried foods and snacks
· Soda, diet soda, juice, artificially flavored and sweetened drinks
· Artificial sweeteners
Check the expiration date: Make sure the food in your fridge and pantry has not expired. If it is expired, toss it out and replace it with a new, healthy version.
Donate your discards: After purging your kitchen of everything you no longer want or need, you may feel a little guilty about throwing it away. If you have a lot of unopened food, do some research to find a local food pantry, food bank, etc. and see if they will accept your unopened items.
Replenish your stock: Take inventory of what you got rid of and try to replenish your stock with the healthy alternative. For example, if you got rid of condiments containing artificial colors, flavors, and preservatives, find a natural alternative with minimal ingredients. A few great places to shop that don’t allow many, or any, of the unhealthy items on their shelves are Trader Joe’s, Whole Foods, and Mom’s Organic Market.
- 25 March 2015
- Nutrition Blog
With the Broad Street Run coming up, it’s important to properly fuel your body. Everything you eat and drink leading up to the run has a direct impact on performance. In order to help you better prepare, our dietitian, Theresa Shank, RD LDN has outlined the best advice to strengthen your body for this year’s race.
Hydration: Because of the high level of exercise your body is about to endure, hydration is key to regulating body temperature throughout the race. Not only is body temperature a concern, but also without proper hydration your body may experience muscle cramping, which can make for a very unpleasant Broad Street Run.
Pre-exercise: Drink at least 16 ounces of water or sports drink an hour or two before the race.
During: Drink 5-12 ounces of water or sports drink every 15-20 minutes during your run.
*Don’t drink TOO much. If you start to hear “sloshing” in your stomach or nauseous then wait at least 15 minutes before drinking more.
Post exercise: Drink 16-30 ounces of water or sports drink.
*Because you are running 10 miles, a sports drink with 5-8% of carbohydrate (Look at Daily Value Percentage) is appropriate for achieving proper hydration and replenishing of glycogen stores.
Pre-Exercise Nutritional Goals: It is important to prepare your body with adequate nutrition in the hours leading up to your 10 mile run. Two-three hours before the race, eat a full meal with at least 50 grams of carbohydrate.
Example: A bagel with a tablespoon of peanut butter
Pre-Exercise Fuel (30 minutes – one hour before): 30 grams of Carbohydrate
You want to eat a snack in at least an hour before the race that contains carbohydrates, protein, and a little bit of fat to power through your run.
· 6 ounces of Greek yogurt w/10 almonds and ½ cup fresh/frozen berries
· 2 slices of whole wheat bread with 1 Tbsp. of peanut butter and 2 tsp. of fruit preserves
· 1 hard-boiled egg, a slice of whole wheat toast and a small piece of fruit
· 1 English muffin with ½ banana and 1 Tbsp. of almond butter
· 8-ounce smoothie with 1-cup plain Greek yogurt, ½ banana, 1 Tbsp. peanut butter, ½ cup orange juice or low-fat milk, and ½ Cup ice. (blend together)
Post Exercise Fuel:
After the race, your body is continuing to burn calories. You must ensure proper nutrition after the event to replenish your body with the energy it lost. Focus on eating a small snack with a 4:1 carbs to protein ration within the first 15 minutes after your run. Choose a snack low in fat and fiber to insure proper digestion. Later, within two hours after your run eat a balanced meal.
Post Workout Snack Examples:
· 1 Cup of oatmeal with ½ cup frozen berries or ½ banana
· 8 ounces Greek yogurt with 1 piece of fruit
· 1 slice of whole wheat bread with 2 slices of turkey and 1 slice of low-fat cheese
· Sweet potato with lean protein
· 8 ounces low-fat/non-fat chocolate milk
- 26 February 2015
- Nutrition Blog
With Memorial Day right around the corner, we asked Theresa Shank, our registered dietitian what she recommends clients to have in their kitchens to help them lose unwanted winter pounds. Here is what she had to say:
There are many items that are important to have in a healthy kitchen while trying to lose weight, but I won’t bore you with that and just keep it simple by recommending my “must haves.”
Fresh Fruit: Don’t over fruit. Even though fruit is loaded with nutrients and antioxidants, its natural sugar content can be troubling for weight loss. I recommend limiting fruit intake to 1- two servings per day. My favorite picks are apples, grapefruit, blueberries, strawberries, cantaloupe and pears.
Fresh seasonal vegetables or frozen vegetables: the more vegetables you eat the leaner you will be, so aim for at least 5 servings a day. * One vegetable serving counts as a ½ cup cooked or 1 cup raw.
Chia or Hemp Seeds: These seeds are good sources of Omega 3’s and fiber. Try adding to salads, oatmeal or smoothies. * Omega 3 fatty acids aid in decreasing cholesterol, depression, joint pain, diabetes and improve the health of your skin and hair.
Greek Yogurt: Fage and Siggi’s are my favorite brands. I always recommend Greek yogurt because it is higher in protein, making it more satiating than other yogurts. Siggi’s is the only flavored yogurt that I recommend because of its low sugar content in comparison to other flavored yogurts. For example, Siggi’s vanilla flavored yogurt contains just 9 grams of sugar, that’s only 2 more grams of sugar than Fage’s plain Greek yogurt. Can’t beat that!
Grains: Incorporate grains into your meals to help keep you feeling full longer. Grains provide nutrients such as B vitamins, folic acid, fiber and protein. I recommend limiting grains to 1-2 servings (think the size of your fist) per day. My go to grains are quinoa, black or wild rice and oats (make sure they are hand rolled, never instant)
Sprouted Bread: Sprouted grain bread vs. store bought whole wheat bread has higher nutrients such as niacin, B6, folate and protein. Some sprouted grain breads are also noted to contain less carbohydrate than the average slice of whole wheat bread because some of the carbohydrate content is lost in the sprouting process; making it an all-around better choice.
Lean Proteins: Organic poultry, eggs, and wild caught fish are a must in my kitchen. If you are a vegetarian, I caution you to leave the overly processed “meat substitutes” alone! Instead, try tofu, seitan or tempeh, which lend themselves well to various vegetarian dishes such as homemade burgers, stir-fry’s or veggie chili. The possibilities are endless! * I encourage clients to consume fish at least 3-4 times per week during weight loss efforts.
Olive oil and nut butters: Don’t let the myth that nut butters and oils make you fat, stop you from incorporating these essentials into your diet. Instead, limit you intake of added fat to 1 tbsp. per meal to insure your body the healthy fat it needs while preventing the excess intake that causes weight gain. If you are feeling adventurous try substituting coconut oil, cashew oil or grape seed oil the next time your dish calls for olive oil.
- 26 January 2015
- Nutrition Blog
The days are cold, the skies are gray, and the motivation to eat healthy and exercise is harder and harder to find. Staying on track during the winter months is always a challenge, but one that you can conquer if you create a healthy plan and stick to it. Here are some tips for healthy eating and exercise to help you stay on track during the seemingly endless winter season.
· Think Ahead: Before starting another hectic week, take a few minutes to plan ahead for the meals and snacks you are going to eat that week. Create a shopping list, and hit the grocery store to stock up on everything you will need.
· Cook Ahead: Now that you have all of the healthy ingredients, make as much food as you can while you have some extra time to ease the stress of weeknight cooking.
· Get Creative: Find new recipes, try new dishes, and turn the same old veggies and protein into something new and exiting.
· Find a Friend: If you feel your motivation waning, recruit a friend to join in the challenge of staying healthy. Motivate one another and find the fun of healthy living once again.
· Purge Your Kitchen: Before we know it, unhealthy food has crept back into our pantries. Take a few minutes to purge your kitchen of all the junk, and start again with a clean slate of only healthy options.
Here’s a hearty and healthy chili recipe to help inspire some creative cooking.
Butternut Squash Chipotle Chili with Avocado
Modified from Cookie and Kate
- 1 medium red onion, chopped
- 2 red bell peppers, chopped
- 1 small butternut squash (1½ pounds or less), peeled and chopped
- 4 garlic cloves, pressed or minced
- 2 tablespoons olive oil
- ground sea salt
- 1 tablespoon chili powder
- 1 teaspoon ground cumin
- ½+ Tbsp chopped chipotle pepper in adobo* (start with ½ tablespoon and add more to taste)
- 1 bay leaf
- ¼ teaspoon ground cinnamon
- 14-ounce can diced tomatoes, including the liquid**
- 4 cups cooked black beans or 2 cans, rinsed and drained
- 14-ounce can (about 2 cups) vegetable broth
- 2 Avocados
· In a 4 to 6 quart Dutch oven or stockpot, sauté the chopped vegetables (onion, bell pepper, butternut squash, garlic) in one to two tablespoons of olive oil on medium-high heat. You’ll need to stir the ingredients every few minutes so they can cook evenly.
· Once the onions start turning translucent, turn the heat down to medium-low. Add all of the spices and canned ingredients, and stir. Cover for about one hour, stirring occasionally. Taste test for spice level and add more chipotle if desired.
· By the time your chili is done, the butternut squash should be nice and tender and the liquid should have reduced a bit, producing the hearty chili consistency.
· Serve the chili in individual bowls with plenty of diced avocado. You can add a little sprinkle of red pepper flakes and cilantro to garnish (optional).
· Try Something New: Find a new class to try, jump on a new machine at the gym, or maybe hop in the pool to help spice up your workouts. Just when you are getting bored with your current routine, find something new to get you motivated once again
· Ditch The Excuses: Don’t let the never-ending list of excuses get in your way. Ignore that little voice in your head that is always making up reasons not to workout.
· Make Workout Appointments: Set aside specific time every day in your schedule, literally block it out on your calendar, for exercise, making it a priority each and every day.
· Find a Friend: When you know your friend is waiting for you at the gym, you are more likely to get there. Find a friend to hold you accountable and try new workouts together.
· Set An Event Goal: Sign up for a race a few months away, (The Broad Street Run, for example) and use that as motivation to get training. When you have a goal in the future and a reason to workout every day, you are more likely to stay on track.
Here’s a workout you can do right in your living room. You don’t even have to leave your house!
- 25 jumping jacks
- Go up and down your stairs
Workout: 10 reps of each exercise as many times as you can in 30 minutes
- Tricep dips on your coffee table or couch
- Sit ups
- Lateral lunges
- 02 January 2015
- Nutrition Blog
Start this New Year off right by purchasing kitchen tools that support healthy cooking and eating. Our registered dietitian, Theresa Shank, has shared her favorite kitchen must have for 2015 to keep your motivation for healthy eating strong and your belly full of wholesome nutrition!
This simple kitchen tool is the latest gadget taking healthy kitchens by storm! The spiralizer can turn vegetables such as zucchini, carrots, sweet potatoes, or squash into spaghetti “noodles”.
Whether you are a vegetable lover, a low carb monitor, paleo fanatic, or have gluten intolerance, you’ll want to purchase this tool for your healthy kitchen!
The spiralizer can be found at most kitchenware stores such as William and Sonoma or on websites such as Amazon.
Try one of my favorite recipes using a spiralizer from SkinnyTaste.com
- 25 November 2014
- Nutrition Blog
Halloween candy, Thanksgiving feasts and holiday parties; the last couple of months until the end of the year can test the limits of even the most disciplined weight watcher. Our dietitian, Theresa Shank, has provided us with simple tips to avoid weight gain during the holiday.
Try to remember that the holiday season is about more than just food. Next time you go to a holiday party, take time to admire the decorations. If there is entertainment, be sure to enjoy it. Focus on visiting with friends and family whom you haven’t seen in a long time. That said, be honest and acknowledge that it would be unrealistic not to indulge in some holiday treats. The key is to do it mindfully, and in moderation.
Do Not Show Up Hungry
Indulge with a purpose. Do not show up to the party starving. Some people will skip breakfast and lunch because they want to save calories for their holiday feast. This is a big mistake because most people are then ravenous and end up eating more than they typically would. I encourage clients to eat something small as opposed to skipping an entire meal. Try having a yogurt with fruit and nuts for breakfast and a protein shake blended with fruits and veggies, this way you can get in your fruit and vegetables before carbohydrate and sweet overload.
Plan Your Plate
Set boundaries. Do not go on autopilot the moment the food is on the table; instead survey your options before piling up your plate. Once you observe your options, choose two options from the less healthy dishes and for the rest of your meal stick to healthier options, such as lean meat, complex carbohydrates and vegetables. To ensure that there is a healthy option available, offer to bring one yourself such as a salad with root vegetables or a side such as quinoa or roasted sweet potatoes.
The holidays are a time for cheering and making toasts. I am not suggesting that you do not drink but I do encourage clients to limit themselves to two drinks per gathering. Two drinks average anywhere from 200- 250 calories, which is the amount I suggest for snacks. Once you hit 3-4 drinks you are hovering close to 500 calories, which doesn’t account for the calories that are coming from your food indulgence. Be smart and drink less. Alcohol causes hangovers, which may cause you to skip the gym the next day. It’s a horrible cycle that can be avoided with control.