Why does organic milk LAST LONGER!?

I asked myself this same question.

Organic milk can last up to a month, versus regular milk which lasts about a week. It has nothing to do with it being organic (cows are not treated with antibiotics or hormones) but rather how it is pasteurized.

Pastuerization= A method of treating food by heating it to a certain point to kill pathogenic (disease-causing) organisms but not harm the flavor or quality of the food.

Organic milk usually has to travel far from the farms to get the store shelves, so it is pasteurized using a process called UHT, Ultra- High Temperatures, where milk is heated to 280 degrees F for 2-4 seconds killing any bacteria present.

Most milk isn't heated to UHT because it may have a slight sweeter taste than regular milk, and some people just dont like that (I didn't mind or notice).

You may be getting a better milk product as well. Organically raised cows (who are usually grass-fed) produce milk with higher levels of antioxidants and fatty acids such as omega-3 fatty acids.

MY RECOMMENDATION!?
If you aren't a huge milk drinker and you find you always seem to have half full expired milk cartons in your fridge, go Organic and get a longer milk shelf-life! You will pay a bit more, but it certainly pays off!

So many choices!!

Have ya been down the cereal aisle lately?

You will be bombarded by colorful boxes and nutrition claims, such as "lowers cholesterol!" and "now with 25% less sugar!".
Cereal is no doubt a healthy breakfast choice, but it's so easy to go wrong. I've read most cereal food labels and most are filled with sugar or are nutrient-less.
When you are seeking a healthy cereal you want to make sure it contains adequate fiber, is low in sugar, total fat & saturated fat, and has atleast 25% of most vitamins & minerals. 
Look for cereals with protein, as they will be more filling (aids in weight loss and maintenance).
Having cereal is an opportunity to get your calcium fix by adding fat-free milk!

Here's some tips to find a good cereal!!

Look for Fiber:
Find a cereal with 3 + grams of fiber per serving. Look for these words listed first in the ingredient list: whole wheat, whole grain oats, oat fiber, or barley- that's what the majority of your cereal is coming from.

Check the Total Fat:
A lot of cereals, especially granola's, will have fat in them- especially saturated fats. You want to minimize the total amount of daily saturated fat intake. Look at the sat. fat content- you want less than 2 grams per serving. Check out the total fat- I'd shoot for less than 5 grams per serving. I gave up one of my favorite cereals because it's made with PALM OIL ( Kellog's Cracklin' Oat Bran) and has 3 grams saturated fat/serving and 7 grams total fat (get with it Kellog's!)

Check for Sugars:
What do fruity pebbles and fruit loops have in common besides lots of food dye and childhood memories?
SUGAR. We get enough sugar in our diet...remember this sugar post?
Look for a cereal with less than 10 grams of sugar  (this actually may be a challenge).

Vitamins:
Shoot for atleast 25% of most vitamins/minerals per serving. For women-check the Iron content, we need more due to monthly losses.

Here are some commonly consumed cereals and their Not Your Average Lunch Lady's rating from best to worst!!

BEST!!!!

Cheerios (plain)
Highlights: Calories, Fiber & Iron. Low in sugar.
Per 1 cup serving: 100 calories, 2 grams fat, 3 grams fiber, 1 gram sugar, 3 grams protein,  45% Iron

Cheerios Multigrain:
Highlights: Calories, Iron & Fiber. Low in sugar.
Per 1 cup serving: 110 calories, 2 grams fat, 3 grams fiber, 6 grams sugar, 2 grams protein, 100% Iron

Kashi's Heart to Heart:
Highlights: Calories & Fiber
Per 1 cup serving: 120 calories, 1.5 grams fat, 5 grams fiber, 5 grams sugar, 4 grams protein, 10% Iron

Kashi Go Lean Crunch:
Highlights: Fiber & Protein
Per 1 cup serving: 190 calories, 3 grams fat, 8 grams fiber, 13 grams sugar, 9 grams protein, 8% Iron

Kashi Go Lean Crisp:
Highlights: Fiber & Protein
Per 3/4 cup serving: 190 calories, 4 grams fat, 8 grams fiber, 12 grams sugar, 9 grams  protein, 8% Iron

Fiber One Honey Nut Clusters:
Highlights: Fiber, Iron, low in cals/fat/sugar
Per cup: 160 calories, 1.5 grams fat, 13 grams fiber, 6 grams sugar, 5 grams protein, 25% Iron

Quaker Oat Squares:
Highlights: Iron, Protein & Fiber
Per 1 cup serving: 210 calories, 2.5 grams fat, 5 grams fiber, 10 grams sugar, 6 grams protein, 90% Iron

Post Shredded Wheat: (i've never been able to eat without fruit!)
Highlights: Calories, Fat, Fiber, No Sugar!
Per 1 cup: 160 calories, 1 gram fat, 6 grams fiber, 0 grams sugar, 5 grams protein, 6% Iron



                                                    IN BETWEEN:
Raisin Bran (Post):
Highlights: Calories, Fat, Fiber, Iron
Lowlights: Sugar
Per 1 cup serving: 190 calories, 1 gram fat, 8 grams fiber, 19 grams sugar, 4 grams protein, 60% Iron

Honey Bunches of Oats:
Highlights: Calories, Fat, Sugar, Iron
Lowlights: Fiber, protein
Per 3/4 cup serving: 120 calories, 1.5 grams fat, 2 grams fiber, 6 grams sugar, 2 grams protein, 60% Iron

Special K Cereal
Highlights: Calories, Fat, Iron, Low in Sugar
Lowlights: Fiber
Per 1 cup serving: 120 kcal, .5grams fat, <1 gram fiber, 4 grams sugar, 6 grams protein, 45% Iron

Kellog's Low-Fat Granola (without raisins):
Highlights: Fiber
Lowlights: Sugar
Per 1 serving: 190 calories, 2.5 grams fat, 8 grams fiber, 17 grams sugar, 5 grams protein, 10% Iron

Rice Krispies
Highlights: Calories
Lowlights: Lacks fiber & protein
Per 1 1/4 cup: 130 calories, 0 grams fat, <1 gram fiber, 4 grams sugar, 2 grams protein, 30% Iron

WORST:

Fruit Loops:

Lowlights: Sugar is the main ingredient. They added some whole grains so it's not AS bad as before, but I'd still forego it!
Per 1 cup serving: 110 calories, 1 gram fat, 3 grams fiber, 12 grams sugar, 2 grams protein, 34% Iron

Cracklin' Oat Bran:
Lowlights: Total fat/saturated fat, sugar
Per 3/4 cup serving: 200 calories, 7 grams fat (3 saturated), 6 grams fiber, 16 grams sugar, 10% Iron

Cocoa Krisp:
Lowlights: Lacking fiber & protein. Sugar content.
Per 3/4 cup serving: 120 calories, 1 gram fat, <1 gram fiber, 12 grams sugar, 1 gram protein, 25% Iron

Fruity Pebbles:
Lowlights: Sugar, Lack of fiber & protein
Per 1 cup serving: 120 calories, 1 gram fat, 0 grams fiber, 11 grams sugar, 1 gram protein, 10% Iron

No Comment

KFC's changing fast food history with its artery-clogging "Double-Down" sandwich...

GahROSS.

The sandwich features bacon and cheeses slobbered between two fried chicken patties. Seriously?

 You be the judge if it's worth it:

540 calories, 32 grams fat (10 saturated), 1380 grams sodium (!?)

Oh, don't worry- they sell it "grilled" as well for only 80 calories less..wippeee.

bottom line: dont do it!

Sugar substitutes, sweet or not so sweet?

There's some controversy out there regarding the safety of consuming sugar subtitutes. Ya Heard?

What are artificial sweeteners?
They are replacements for dietary sugars. They mimic the sweetness of sugar but have less food energy when consumed. They are especially marketed for diabetics, as regular sugar may raise blood sugar to dangerous levels. These sweeteners to not have an effect on blood sugars.

All non-caloric sweeteners must be approved by the Food and Drug Administration and undergo rigorous testing before they are approved and sold to the public. The FDA also sets an ADI (Acceptable Daily Intake) for food additives, which determines what is a safe amount for daily consumption over a lifetime.

Sachharin AKA Sweet 'N Low

ADI: safe to consume 5 mg/day (9-12 packets/day)

Aspartame AKA Nutrasweet/Equal

ADI: safe to consume 50 mg/day

(~18-19 diet sodas/day...if ur drinking that much soda anyways u got issues).

Sucralose AKA Splenda

ADI: safe to consume 5 mg/day (6 cans diet soda/day made with splenda)

Some studies have linked artificial sugar use in RATS to cancer development, but these studies have not been proven in humans.
Check out more info on this website.
Personally, I use Splenda, but I only use 1/day in my coffee and I rarely will drink a diet soda. Most "diet" products I don't really eat either (like a "sugar-free"cookie for example)..I go for the real thing and just have it as a "treat"! Sugar subsitutes are good for controlling calorie intake, and personally- I use them to prevent cavities!
Keep in mind artificial sweeteners are much sweeter compared to regular sugar..so 1 splenda packet does not necessarily equal the taste of 1 packet of sugar! (be careful with this! taste buds need adjustment if you're switching).


Bottom Line:
Artificial sweeteners are safe to use in moderation and are not proven to cause any cancer in humans.

The Protein Craze

Muscle milk.

Pro Complex.

Whey Isolate.

They are all protein-loaded supplements, promoted to make you look like the big muscly man you inspire to be (I personally think it's overrated). Are they really necessary?
First of all, most Americans meet their protein needs without having to take supplements-even those who work out daily or are competitive athletes.There is controversy over how much protein is actually needed and if protein supplements can really transform you into a lean, mean, muscly machine. You need protein to build muscles, but how much each person needs is different. You also need a high dose of exercise and TOTAL calorie intake to support this high demand. If you don't get enough non-protein calories (mainly from carbs) your body will eventually break down your muscle to use it for energy. Oh, and you can't STORE protein! It needs to be continually replaced.
You're genetics will only take you so far, even if you are working out for hours a day & drinking buckets of protein.
For an athletic male (endurance and strength trained), you need per day:

1.2 grams protein/kg weight-1.7 grams protein/kg weight

Let's use an example of a 200# man.

kg body weight is found by taking the weight in pounds and dividing it by 2.2

200 # man/2.2= 90.9 kg
90.9 x 1.2=109...90.9x1.7=154

1.2 gm/kg-1.7 gm/kg = 109-154 grams Protein Per Day

I RECOMMEND TO STICK TO THE LOWER END OF THIS RANGE. The average man who works out 1-2 hours a day will not need the upper range of protein..its too much! Besides putting a strain on your kidneys and liver, there are other risks associated with consuming too much protein, such as kidney stones (ouch) and osteoperosis (inhibits calcium absorption).


Back to the supplements...

You can meet your protein needs WITHOUT expensive powders and supplements, I promise you! Most people easily meet their protein needs without even trying.The key is to make sure you consume protein of 'High Biological Value' (quality protein with complete amino acids), along with a mix of beans, lentils, and nuts.
Examples of high Biologically Value proteins: Meat, Fish, Poultry (including eggs).
MFP...remember it!

Just to give you an idea of how much protein you are getting from MFP:

3 ounce serving of MFP generally equals 21 grams of protein.

 Picture the size of a deck of cards.

A little bit bigger (4 ounces)=28 grams.

-Have an egg omelet (2 whole eggs, 2 egg whites) with breakfast and you've already had 28 grams of protein.
-Have a 4 ounce serving of MFP at lunch and dinner and you already have 84 grams of protein per day!!
-Have an 8 oz glass of low-fat/skim milk with each meal..you are already up to 108 grams a day.

You wanna consume very lean to lean MFP's to avoid overeating the saturated fats.
Examples (there's lots!):

White chicken or turkey meat, no skin; Cornish hen, no skin

Beef: USDA Select or Choice grades of lean meat trimmed of fat- Round, Sirloin, Flank Steak, Tenderloin;
Roast (rib, chuck, rump); Steak (T-bone, porterhouse, cubed); Ground Round
Lean pork (fresh ham, Canadian bacon (low salt if u can get)
Fresh or frozen cod, flounder, haddock, halibut, trout, lox, tuna fresh or canned in water, salmon, sardines
Lamb: roast, chop, or leg
Veal: Lean chop, roast
Clams, crab, lobster, scallops, shrimp
Duck or phesant (well drained of fat) no skin, venison, buffalo, ostrich (yes, thats right)
Processed meat (low salt) with 1 gram of fat or less per ounce (deli ham, chipped beef, turkey)
Eggs. egg whites, egg substitutes

Vegetarian? You can still get a hefty dose of protein in your diet:

7 grams protein=

• 1/2 cup beans, peas, lentils (cooked)
• 1/4 cup 4-5% fat cottage cheese
• 2 tbsp grated parmesan cheese
• 1 ounce Mozzerella
• 1/4 cup Ricotta
• 1/4 cup tempeh
• 4 ounce Tofu (1/2 cup)
• 1 tbsp Peanut Butter (get the natural kind!)
• 1 ounce Processed cheese- american, cheddar, monterey jack, swiss (want to limit in diet)

You'll want to substitute MFP servings for beans, tofu, peanut butter, and lentils.


BOTTOM LINE:
If you are going to be working out A LOT and want to build muscles, you need to not only work out a lot, but make sure you are getting adequate non-protein calories (such as carbohydrates)& protein calories. No need to overdue it though!!

'Hoppy' Easter!

Have the Cadbury Mini-Eggs been staring at you in the CVS line TOO!? Easter is another holiday American companies eat up. You name it, it's shaped into an Easter egg or bunny and thrown on the shelves. Reese's peanut butter bunnies, malted eggs, marshmallows (the famous peep). Its another time of the year where sugary temptations face you everywhere you go....

To Peep or not to Peep?

Some candies are better than others this easter "season". Treat yourself on actual EASTER, but no need to splurge on chocolate bunnies all March and April!!

(maybe even take a visual cue from the Bunny and have a carrot or two :)

For a  2,000 calorie diet you don't want to consume more than 265 discretionary calories a day (calories from food your body doesn't necessary need-from sugar, fat, alcohol...)

Here's some candy breakdown you sugar-freaks!

1.5 ounce Cadbury Mini Eggs (my personal fave)= 210 calories  

1 cadbury creme egg= 150 calories ---->

12 Whopper's Robin Eggs: 190 calories

1 Reese's Peanut Butter Egg= 180 calories    

WORST OFFENDER:

7 oz. Jelly Belly Jelly beans= 700 Calories

BEST OFFENDER:

1 Peep= 28 calories...who eats one though? (3= 84 calories)

Nutrition Quote

-Michael Pollan

'Case of the Mondays'

We've all been there..I can't tell if it's better or worse after you've had an AWESOME weekend?
One thing is for sure this monday, I am starting it off with a healthy breakfast-I splurged a little bit too much this weekend on bar food, and may have on the alcoholic drinks as well....hehe
No need to worry though, you can still go out with your pals and not totally undue your healthy day. For starters, if you know you are going out, eat a meal beforehand. You will be less tempted to eat the bar food (should have taken my own advice on this one), and you will need some solids to avoid passing out after a few drinks. A good balance of carbohydrates and protein is good- think PB & Jelly, Veggie Burger, Chicken/Rice stir-fry. Hey, maybe even throw a few vegetables in there as well!
Now for the beer list- OOOOO its a long one at some places. I know that most people think  they aren't doing themselves much of a favor by switching from a heavy to a light brew, but if you are having more than 2 (the average man is recommended to limit himself to 2 drinks per day; the average women: 1 drink/day) you will be saving quite a bit of uneccesary beer belly calories by sticking with the light beers. In fact, here's a little breakdown:
(and ps. I dont know many guys (or girls) who stop after 2 beers?)



BUD HEAVY (budweiser): 145 calories
vs
BUD LIGHT: 110 calories
vs
BUD ICE: (seriously, they still sell this?): 123 calories
vs
BUD SELECT (have yet to try): 99 calories
vs
BUDWEISER SELECT 55: 55 Calories


4 bud heavy's vs. light: you save 140 calories (like an extra beer!)
vs Bud select: you save 184 calories
vs. Select 55: you save 360 calories


COOR's ("rocky mountain highh..): 149 calories
VS.
COOR's Light (..Coloradooo..."): 104 calories
save: 45 calories per 12 oz. beer
save: 180 per 4-12 oz. beers

CORONA:148 calories 

vs.

CORONA LIGHT:109 calories
save:39 calories per 12 oz.beer
save:156 per 4-12 oz. beers

MICHELOB: 155 calories
vs.
MICHELOB ULTRA: 95 calories
save: 60 calories per beer
save: 240 calories per 4-12 oz. beers

MILLER HIGH LIFE: 143 calories

vs.

MILLER LITE: 96 calories
save:47 calories per 12 ounce beer
save:188 calories per 4-12 oz. beers

SAM ADAMS: 160 calories
SAM ADAMS LIGHT: 124 calories
save: 36 calories per 12 oz.beer
save: 144 calories per 4-12 oz.beer

GUINNESS EXTRA STOUT: 153 calories

vs.

GUINNESS DRAUGHT: 126 calories
save:27 calories per 12 o beer
save: 108 calories per 4-12 oz. beers

MOLSON CANADIAN BEER: 155 calories
vs.
MOLSON LIGHT: 82 calories
save: 73 calories per 12 oz. beer, eh?
save: 292 calories per 4-12 oz. beers, eh?

The beers with the most calories I could find was:
Flying Dog Double Dog Pale Ale coming in at 292 calories per 12 ounces
 Sierra Nevada BIG FOOT at 330 calories...that's like a small meal right there!

Footnote: by no means am I promoting drinking heavily, especially for women as it is associated with Breast Cancer.
Side note of randomness: A new study in the Archives of Internal Medicine showed that coffee drinkers had better LFT's (labs measuring liver function)- heavy drinkers or not. Weiiird.

Also, if you can't remember all these brands, here's a GENERAL list of Alcohol's caloric breakdown (beer vs. wine vs. rum..) from the ADA.  (call it OCD- but I put them in caloric order- lowest to highest :)

1 ounce Sake: 39 calories

1.5 ounce Rum (80 proof): 96 calories

12 ounce Beer, Light Type (4.2%): 99 calories

5 ounces White Wine:100 calories 

5 ounces Red Wine:106 calories    
  
1 ounce Liquer, coffee flavor (53 proof):116 calories

12 ounce Beer, Regular   (4.9%):153 calories

5 ounce Wine, Sweet dessert:165 calories

Have Ya Heard?

If you checked out the New York Times today, imbedded deep in the Health Care Legislation is a new law requiring every chain restaurant with more than 20 locations to clearly post calorie/nutrition info on drive-thru signs and menus. These restaurants have about a year to get this done.
New York is already known to do this, and now Obama would like the rest of the country to catch up. How do you feel about actually knowing how many calories your favorite fast food meal is putting a dent in your daily intake? Would you rather just NOT KNOW? Perhaps not knowing is a blessing in some sense, but I think it's fair to say that we should have the option to know to make wiser decisions about our eating habits. I don't think it will make a big difference in the obesity epidemic, as there are several factors contributing to it, but atleast people will be more aware of how much they are eating!

Panama

Panama was an awesome trip!

I am getting back to the swing of things (work schedule, laundry) and healing from a bad fall off a bike down there (EEKKK!!). Panama was indeed a beautiful country from what I was able to see of it. My friend and I moved a lot between 3 spots: Panama City, Boquete, and Bocas Del Toro.

The food everywhere was delicious! We ate out at restaurants a lot, which I love doing (especially on vacation), and a fancy schmancy dinner there was no more than 20 dollars a plate- something you'd never find in the states! We ate a TONNNNNNNN of Ceviche, where you can find at most restaurants in Panama.

Ceviche is either a fish (corvina), octupus, shrimp, or a mix of all three. The diced fish is marinated in a citrusy-lime dressing. There is no cooking involved, in fact the lemon-limey dressing denatures the proteins in the fish, in a sense "cooking it".

In Panama, most Ceviche was mixed with chopped onions and seasoning..mmmm

Sounds nast, but its DELISSHHH and refreshing, especially when you get really fresh fish from the fish market! I got a ton of protein and Omega-3's during this vaca!

The juices there were also unbelievable. Most smoothies were from natural fruits (mango, guava, pineapple) and "fruit punch" tasted natural and not too sweet, unlike any 'fruit punch' you'd get here. There was a lot of "american-type" foods everywhere as well, including cheeseburgers, french fries (papas fritas), but there was not a lot of pasta or pizza anywhere which was a good change! For breakfast we usually had egg omelet's and fruit :)

Panama is beginning to become a touristy spot, which is why I would recommend going before it becomes too commercial. Also, The Panama Canal & it's museum was quite impressive if you ever make your way down there.

PANAMA

As some of you know, I have been planning a trip to Panama with my good friend Alyse. We are leaving on Sunday, March 7th (very early...530 am) and I will be there until the 16th of March. This is my first trip to Central America, and I am excited for all the things we have planned! Panama borders the country of Colombia in South America and Costa Rica.

We will be hopping around, mainly from Panama City--> Boquete--> Bocas Del Toro. We plan on doing some Zip Lining over the jungle, hiking Volcan Baru (an inactive volcano near Boquete), visiting a coffee plantation, and definitely the famous Canal. A few days lounging on the Caribbean beaches will be nice as well.
I am not familiar with Panamanian food, but from what I've read, meals are based around coconut rice (rice made with coconut milk), beans, and fried green plantains called patacones. Apparently a lot of food is fried, but I will be on vacation...so I plan to indulge a little!! I will have to be careful to avoid travel 'sickness'...it's recommended to eat only things that are piping hot and to drink bottled water in most places.
I will try to post some info once I am there, but I will definitely post pics when I return.

Local Farmer's Market

Ever see a "Support Local Farmers!" bumper sticker??

When I lived in Western Mass I saw a lot of them! By eating locally you are getting a fresher product (and usually cheaper). You aren't paying for packaging and all the fussy stuff. You aren't getting a product that has been sitting on a truck for days either. Nutrients can also be lost over time due to air and light, meaning you are actually getting a richer product. If we keep it up and buy more from local farmers it will likely decrease the overall cost of produce.

If you live in the Boston area, you HAVE to check out City Hall Plaza's market- unbelievably fresh produce of all kinds for a cheap price. There is also baked goods for us carbo-lovers. Starts in the spring (I believe april or may).

To find a local farmer's market in your area click here and simply enter your location. You'd be suprised how many there are around you! Spring & summer is a perfect time to start hitting these places up!

 Chuckles:

Nutrition From the Ground UP!

To me this year's national nutrition month is a time to get back to the basics with eating natural foods the earth provides. We've been eating these foods for hundreds of thousands of years, and they provide our bodies with essential nutrients we can't live healthfully without. If you aren't including a fruit or veggie at each meal, this is a good time start! If you are already including fruits and veggies in your meals, this is a good time to try new ones!

Enjoy a variety of fruits-fresh, frozen, canned or dried

You need 2 cups a day for a 2,000 calorie diet

1 cup equivalence=
1 cup diced fruit (pineapple, melon, grapefruit)
32 seedless grapes
1 small apple
1 medium pear
1 large banana or peach
1 cup 100% fruit juice
½ cup dried fruit
3 medium or 2 large plums

Vary your veggies as well.

Eat more orange and dark green veggies such as carrots,sweet, potatoes, broccoli and dark leafy greens.

Include beans and peas such as pinto beans, kidney beans, split peas and lentils more often.

For a 2,000 calorie diet, you’ll want 3 cups of veggies per day.

1 cup equivalence=
1 cup cooked veggies: broccoli, carrots, spinach, squash, pumpkin, corn, peas, peppers, green beans, mushrooms, celery (or 2 large stalks), cucumbers, cauliflower
2 cups raw leafy greens: spinach, lettuce, endive

Ways to get more!

• Fancy up your salad by adding different greens and cooked veggies!
• Plan your meal AROUND your fruit or veggie
• Add veggies to sandwiches, casseroles, soups, pizza, spaghetti sauce, or omelet’s
• Buy fruits in season because they are usually less expensive and less nutrients are lost during transportation.
• Make smoothies with frozen berries and other fruits (bananas, melons)!
• Add fruit to your green salad!! (try apples, pears, mandarin oranges)
• Top breakfast cereal or yogurt with bananas, berries, or peaches!

Happy National Nutrition Month!!!

OH YES. A whole month dedicated to healthy eating!!

Contain Yourself!

As stated by the American Dietetic Association:

"National Nutrition Month® is a nutrition education and information campaign created annually in March by the American Dietetic Association. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits."

The theme this year is:
 "Nutrition From the Ground Up"-Encouraging people to include more fruits, vegetables, and nuts into their meals.

I'm liking it already.

Mark Your Calenders!!

March 10th is Registered Dietitian Day, created:
"to increase awareness of registered dietitians as the indispensable providers of food and nutrition services and recognizes RDs for their commitment to helping people enjoy healthy lives.

All month, myself and 2 other dietitians I work with here at the hospital will be providing info, demonstations, raffles, recipes, and we've created some AWESOME posters to hang!!

10 More!

Here are 10 more ideas to eat better when out, brought to you by ADA dietitians :)
10. Split your order. Share an extra large sandwich or main course with a friend or take half home for another meal.

11. Boost the nutrition in all types of sandwiches by adding tomato, lettuce, peppers or other vegetables.
      ** try sliced avocado or even apples (really delish in turkey sandwiches and adds a crunch!)

12. A baked potato offers more fiber, fewer calories and less fat than fries if you skip the sour cream and butter. Top your potato with broccoli and a sprinkle of cheese or salsa.


13. Eat your lower-calorie food first. Soup or salad is a good choice. Follow up with a light main course.

14. Ask for sauces, dressings and toppings to be served “on the side.” Then you control how much you eat.


15. If you do choose the buffet, fill up on salads and vegetables first. Take no more than two trips and use the small plate that holds less food.

16. Load up your pizza with vegetable toppings. If you add meat, make it lean ham, Canadian bacon, chicken or shrimp.


17. Build a better breakfast sandwich: replace bacon or sausage with Canadian bacon or ham and order your sandwich on a whole grain English muffin or bagel.
18. Refrigerate carry-out or leftovers if the food won’t be eaten right away. Toss foods kept at room temperature for more than two hours.

19. Grabbing dinner at the supermarket deli? Select rotisserie chicken (without skin), salad-in-a-bag and freshly baked bread. Or, try sliced lean roast beef, onion rolls, potato salad and fresh fruit.

20. Always eating on the go? Tuck portable, nonperishable foods in your purse, tote, briefcase or backpack for an on-the-run meal. Some suggestions are peanut butter and crackers, granola bars, a piece of fresh fruit, trail mix, single serve packages of whole grain cereal or crackers.

10 tips

From ADA's Article, 'Healthy Eating on the Run: A Month of Tips' on eating at restaurants!

1. Think ahead and plan where you will eat. Consider what meal options are available. Look for restaurants or carry-out with a wide range of menu items.  

2. Take time to look over the menu and make careful selections. Some restaurant menus may have a special section for “healthier” choices.

3. Read restaurant menus carefully for clues to fat and calorie content. Menu terms that can mean less fat and calories: baked, braised, broiled, grilled, poached, roasted, steamed.

4. Menu terms that can mean more fat and calories: batter-fried, pan-fried, buttered, creamed, crispy, breaded. Choose these foods only occasionally and in small portions.

5. Order the regular or child-size portion. Mega-sized servings are probably more than you need. For a lighter meal, order an appetizer in place of a main course.

6. It’s OK to make special requests, just keep them simple. For example, ask for a baked potato or side salad in place of French fries; no mayonnaise or bacon on your sandwich; sauces served on the side.

7. Hunger can drive you to eat too much bread before your meal arrives. Hold the bread or chips until your meal is served. Out of sight, out of mind.

8. Think about your food choices for the entire day. If you’re planning a special restaurant meal in the evening, have a light breakfast and lunch.

9. Limit the amount of alcohol you drink. No more than one drink for women and two for men. Alcohol tends to increase your appetite and provides calories without any nutrients.

10. Tempted by sweet, creamy desserts? Order one dessert with enough forks for everyone at the table to  have a bite.

10 MORE to come SOON! :)

Pre-Gym Snack

To get fueled before the gym I made a yummy PB-chocolate milkshake- minus the ice cream. I poured about 1 cup skim milk (I prefer the organic cause it lasts longer) into the blender with ice cubes, 1/2 tablespoon all natural peanut butter and 1/2 packet no added sugar Nestle hot cocoa mix...It was delicious!

It's important to fuel up prior to and after workouts to reap the most benefits from exercise and to allow your body to recover properly. I find I am able to work out harder and longer when I have a pre-gym snack and when I am well hydrated!! Drinking water throughout the day is better than chugging a huge amount of water beforehand of course, cause that just fills up your belly. I like shakes like these because its an excellent balance of carbohydrates and protein, which is needed during times of high physical activity to replenish glycogen* stores and  build and repair tissue. Because this snack is a liquid- I don't have to worry about it bouncing around in my stomach while I'm working out. If you don't have a blender or the time, a low-fat chocolate milk will do the trick!!

*Glycogen is stored glucose (energy). Your body breaks it down to glucose and uses it when energy is needed.

Nutrition Quote

“To eat is a necessity, but to eat intelligently is an art.”

 ~ La Rochefoucauld

Burrrrrrrr, it's cold in hurrrrr

There are healthy frozen foods out there!! Perfect for quick meals and it keeps longer than fresh. I should seriously be getting paid for advertising these products, but when I find something good I like to share. As I often tell my 3 & 5 year old nieces, 'sharing is caring'...I even have a little song to accompany it! haha!

Kashi Go Lean Waffles...made with whole grains and all you have to do is pop them in the toaster. I top with low-fat fruited yogurt instead of syrup...DELLLLLLLLLLISH!

Frozen Veggies... always have some in your freezer. Purchase brands that don't have a droppy, salty sauce. All you have to do is pop these bad boys in the micro and you've got a side. Can also add to stir-frys, sauces, sandwiches, dishes, and casseroles too.

Amy's Burritos...Found with the vegetarian meals/'natural'  section. At 280 cals a pop you get fiber & protein. I pair with salsa!

Trader Joe's Frozen Brown Rice...seriously all you have to do is microwave and you've got your rice. Comes in a green box.

Morningstar Farms...meat-less products...not just for vegetarians! I'm not a vegetarian but love their veggie burgers/chickenless chicken patties and nuggets! Their sausage patties are a perfect substitution for the real thing and very tasty! Visit the website for ideas.

Edy's Slow Churned...ice cream and yogurt varities...for the inner ice cream lover in you. It's creamy texture mimics the high fat version. Lots of flavors to choose from (and you get your calcium too!).

Edy's All Natural Fruit Bars...only 30 calories a pop, they have delicioso flavors and are highly addictive! Made with splenda.