May 22, 2019
• 2 large eggs
• ½ cup chopped cilantro
• 1 Tablespoon Dijon mustard
• 1 cup chopped Nichols Farms California Pistachio Roasted Kernels
• 1 teaspoon ground cumin
• 2 teaspoons red pepper flakes
• ¼ teaspoon chili powder
• 1 Tablespoon garlic powder
• 4 Tablespoons grated parmesan cheese
• ¼ teaspoon salt
• Dash of ground black pepper
• 1 pound of whitefish such as cod, haddock, tilapia, etc.
1. Preheat oven to 425 degrees. Lightly grease a small baking sheet or line the sheet with parchment paper
2. Whisk the egg, cilantro, and Dijon mustard in a small bowl
3. Chop the pistachio kernels in a mini food processor into fine pieces
4. Mix the pistachios, cumin, red pepper flakes, chili powder, garlic powder, parmesan cheese, salt, and black pepper in a small bowl
5. Dip fish in egg mixture, coating well on both sides, then coat the fish with the pistachio breading. Place fish on the pan. Repeat this step with each piece of fish.
6. Bake fish in the oven for 15-20 minutes
Serve the fish with some wild rice and plenty of vegetables. Enjoy!!!
Lactose Intolerance and Whey Protein Powder
May 17, 2019
Millions of people struggle with lactose intolerance, and those undesirable side effects of diarrhea, bloating, cramps, and gas, often times isn’t worth that serving of ice cream, no matter how delicious it may look. However, how much is too much lactose?
The majority of people with lactose intolerance can handle one serving/day of yogurt or cheese, without any digestive issues. Do you enjoy protein shakes with whey protein powder, but your curious if whey contains lactose? Regular whey protein powder does contain some lactose, however, it’s a much smaller amount compared to yogurt, kefir, and milk.
Generally speaking, people with lactose intolerance should be able to enjoy whey protein powder in their diet, with minimal side effects. However, to be on the safe side, you can purchase a whey protein isolate powder, which eliminates lactose altogether. Soy protein, vegetable protein, and egg protein powders are also another way to go if you want to stay clear of lactose. Now go enjoy those protein shakes!!
Instant Pot Mac and Cheese
February 9, 2019
Yes, you can make America’s classic family comfort food in an Instant Pot. And for the best part, it’s super duper easy and delicious. It takes only a few simple steps and you and your family can enjoy mouthwatering mac and cheese in as little as 10 minutes. Now that’s worth throwing away those boxes of highly processed Kraft Mac and Cheese!
• 1-16 oz. box of elbow macaroni. Consider buying whole grain macaroni for the additional fiber
• 4 cups of water of chicken broth. The chicken broth adds a little more flavor to the mac and cheese
• 3 Tablespoons of butter
• Any desired seasonings such as garlic, parsley, pepper, salt, hot pepper sauce
• 1 cup of whole milk
• 3 cups of shredded cheddar cheese (or any cheese you desire)
1. Add the water to the Instant Pot
2. Pour in the entire box of macaroni
3. Cut the butter into chunks and place it on top of the macaroni
4. Add any desired seasonings. I generally use garlic, salt, pepper, and parsley
5. Place the lid on the Instant Pot and set to sealing. Cook on the pressure cooker setting for 5 minutes. Do a quick release when finished cooking.
6. Pour in the milk and the cheese. Mix well. Enjoy!
To enhance the nutrition of the dish, try adding some vegetables such as broccoli, zucchini, mushrooms, or peppers. You could also try adding some cooked protein such as chicken, tuna, or turkey for a more complete meal.
Instant Pot Chicken Wings
February 3, 2019
Instant Pots are all the rage right now and with good reason…they’re awesome! I know a lot of people are a little intimidated by this kitchen appliance, so I’m going to dedicate some time this year educating people on all the easy and delicious foods/meals you can create using a time saving Instant Pot. Since it’s Super Bowl Sunday, I thought of nothing else but cooking up some chicken wings. If you like crispier wings, as I often do, this will require placing them in a broiler for 4 minutes after they are done cooking in the Instant Pot. Trust me…this simple, extra step is so worth it for the taste and texture of the finished product.
Instant Pot Chicken Wings
4lbs of frozen or thawed chicken wings
1 cup of water
Your favorite wing sauce for coating the wings
1. Place 1 cup of water at the bottom of your Instant Pot
2. Place the Instant Pot trivet basket with handles in the center of the pot
3. Add your fresh or frozen chicken wings to the Instant Pot. Make sure none of the wings fall into the water
4. Secure the lid and select the pressure cooker feature. You want to set the timer to 16 minutes for frozen wings, and 8 minutes for thawed wings
5. Set the oven to broil
6. While the wings are cooking, line a cookie sheet with aluminum foil. I generally spay the foil with olive oil spray to prevent sticking
7. Release pressure, remove the wings from the Instant Pot, and place on the aluminum lined cookie sheet
8. Broil in the oven for approximately 4 minutes. Flip once during broiling to ensure even browning
9. Toss with your favorite wing sauce
Total cook time is roughly 15-20 minutes, including time for the Instant Pot to preheat. This is a super easy and delicious way to enjoy chicken wings with minimal effort and time. Happy Super Bowl Sunday everyone!!!
Grocery Shopping on a Budget
January 21, 2019
There’s no denying that, grocery shopping is a chore, and Americans often rate it as one of their least favorite weekly activities. Now grocery shopping on a tight budget, that’s even a bigger headache and challenge for millions of Americans. But it doesn’t have to be this way. For less than $5 dollars a day, the average person can receive all the nutrients they need for overall health. Below is a list of nutritious, budget friendly foods that can make your next shopping trip a little bit easier.
1) Whole wheat bread. Most people are afraid of eating bread these days, but they don’t have to be. Bread is more than just carbohydrates; it also can be a significant source of protein. Two slices of whole wheat bread can contain up to 2 ounces of protein (14 grams). Combine this with peanut butter or lean protein (turkey) and you have yourself a protein powerhouse sandwich. And whole wheat bread cost around 11 cents per slice.
2) Peanut butter. I just love this stuff and eat it regularly. It’s a good source of protein and vitamin E and costs about 12 cents per serving. I also love the versatility of peanut butter. Spread it on toast, dip carrots or apples in it for a tasty snack, or… if you adore Reese’s peanut butter cups like me, you can spread a teaspoon of peanut butter on a small piece of dark chocolate and make your very own homemade, lower calorie version of a Reese’s. It’s delicious!
3) Canned tuna. A protein powerhouse with a high amount of omega 3 fatty acids. It’s easily transportable and generally has a long shelf life. Canned tuna costs around 45 cents per serving and can be used to make tuna salad, added to casseroles for protein, or simply eaten by itself if that’s your thing.
4) Eggs. Hands down, eggs are the cheapest, and easiest way to get all your essential amino acids for the day. And at 16 cents per egg, they really are incredible. You can scramble them for dinner, eat them hard-boiled for snacks, make egg salad, or you can get even fancier in the kitchen by making a quiche or a frittata.
5) Pasta. Many people fear pasta these days. Again, this is unnecessary. Pasta, like whole wheat bread, is more than just carbohydrates. It also can contain a significant amount of protein per serving. It costs about 12 cents per serving, and can be used to make delicious soups, casseroles, or enjoyed traditionally as pasta with red sauce.
6) Spaghetti sauce. Most people are unaware, that cooked tomatoes contain more lycopene (a rich and powerful antioxidant) than raw tomatoes. It cost about 20 cents per serving so stock up on spaghetti sauce or have those mason jars and fresh tomatoes ready to make your own homemade delicious spaghetti sauce.
7) Rice. Costs about 10 cents per serving and is extremely versatile. It also pairs well with dried beans.
8) Dried Beans. You can easily consume 3-4 ounces of protein and a large amount of dietary fiber from a simple ½-1 cup portion of dried beans. They cost about 12 cents per serving and can be combined with vegetables and other dishes for satisfying meals.
9) Milk/Yogurt. Traditional cows milk will cost about 25 cents per serving and contain a full serving of calcium along with a decent amount of protein. Yogurt will cost a bit more than milk, however you receive the benefit of probiotics that help promote gut health. To save additional money, consider buying unsweetened yogurt as it often tends to be cheaper.
10) Fruits and Vegetables. Never feel bad about buying frozen fruit and vegetables. They often are higher in nutrients compared to fresh and are readily available throughout the year. To save money, also buy what produce is on sale that week as it tends to cost significantly less than the produce that isn’t on sale. Canned fruit and vegetables are also a solid option. For canned fruit, avoid purchasing any items with the word “syrup” on the can, and for canned vegetables feel free to rinse the vegetables in water to remove any additional sodium from preservation. If purchased wisely, fruits and vegetables can cost about 25 to 75 cents per serving.
Now ,this list is missing healthy items such as olive oil, salad dressings, and condiments as these items are also necessary and important for health and enjoyment. And I know that bag of chips or that box of cookies generally still finds its way into the shopping cart. However, I feel this list of 10 foods can be a good foundation to build a healthy diet from, while still being budget friendly. The cost of consuming all these foods while factoring in a 2,000 calorie diet comes out to being around $4.00 per day. And remember, portion sizes not only benefit the waistline, but also benefit your pocket book.
Tips For The Perfect Low Sugar Hot Chocolate
January 12, 2019
1) Use unsweetened almond or coconut milk instead of regular cow’s milk or almond and vanilla flavored milks. Also, stay away from products that say ‘almond beverage’, as they are often much higher in sugar.
2) Use 2-3 tables of unsweetened cocoa or cacao powder per cup
3) Add ¼ cup heavy whipping cream
4) Use a low sugar sweetener such as erythritol. My favorite go-to brand of erythritol is Swerve, which comes in granulated, confectioners, and brown sugar forms. I use about 3 Tablespoons of granulated Swerve per cup of hot chocolate
5) Add a mixture of spices such as cinnamon, nutmeg, and vanilla extract
6) For a foamier drink, pour the hot chocolate mixture into a blender and blend until frothy
7) Top with whipped cream. Sprinkle cocoa powder on top.
Success Without Sacrifice During Thanksgiving!!
November 21, 2018
Thanksgiving is a magical time of family, friends, and lots and lots of FOOD. To better help you reach your goals, below are my 5 tips for a successful Thanksgiving weekend.
1) ENJOY YOURSELF-Holidays are meant to be enjoyed and this includes enjoying the decadent menu that’s being served. I’ll encourage you to practice mindful eating to the best of your abilities, however, if you find yourself eating that second piece of pumpkin pie, please remember that it’s going to be okay.
2) NO SHAME OR GUILT ALLOWED-I want you to wake up the day after Thanksgiving saying ” What a great day! I had so much fun catching up with my loved ones and I’m thankful for all the blessings in my life”. Believe it or not, you cannot shame or guilt your way into better health habits. If you happen to overeat on Thanksgiving, remember that you’re not a failure, you’re not weak, and you’re not unsuccessful. You’re simply only human and that’s a wonderful and complicated thing.
3) DON'T FORGET YOUR GOALS-Being successful at reaching health goals requires one important concept….not forgetting about the goal. It’s easy to get sidetracked during the holidays as there are a lot of temptations to overeat and be sedentary. However, allowing yourself to enjoy special occasions while not letting your goals escape your memory is a surefire way to guarantee success.
4) THANKSGIVING IS ONLY ONE DAY, NOT FOUR-If you celebrate Thanksgiving over multiple days, maybe you only eat one plate of appetizers or one serving of dressing to balance out your calorie intake. One day of indulgence=no worries. However, 4 days of indulging=an unpleasant and miserable weighted down Monday.
5) BE THANKFUL FOR YOUR BODY. NOW USE IT! Move! Move! Move!. I can’t stress enough how exercising helps tremendously with managing weight and blood sugar control during the holidays. Go for a walk after big meals, organize a family football game, or attend a morning exercise class to help you burn extra calories and feel better after eating rich, decadent food.
Have a Happy and Healthy Thanksgiving Everyone!!!
Tips an Tricks for Helping with Halloween Indulgences
October 30, 2018
Halloween has arrived! The Jack Lanterns are lit, the kids are trick-or-treating, the witches are flying, and the ghosts and goblins are screaming “BOO” to anyone and everyone they meet. Yes, Halloween is a day filled with fun, games, costumes, frightened faces, and….lots and lots of CANDY! Forget about the ghosts and goblins scaring you, or that haunted house that left you trembling in fear. The real undeniable fear is the huge amount of sugar, fat, and calories buried deep inside your child’s Halloween bag, or in that candy bowl sitting next to you as you graze while waiting for the next adorable child to ring the bell saying “trick-or-treat”. When you stop and think about the implications and ramifications of all the candy, it’s not just scary, it’s downright terrifying!!
Now, I will be the first to admit, that as a registered dietitian nutritionist (RDN), I love candy. I have a deep deep love for Reese’s Peanut Butter Cups and I wish I could eat them whenever I wanted. During my college years, Reese’s Peanut Butter Cups were my go-to when studying for hard tests such as organic chemistry or microbiology. They also were a big reason why I struggled more with weight during those years than I do today. It’s not because I no longer enjoy eating Reese’s, far from it. It’s just that I’ve since learned about the power of food and the power of calories in weight management, and nowadays I think before indulging in empty calorie foods. And yes, Reese’s and any/all Halloween candy are empty calories.
The fact is, food is simply not just for fuel. In the logical sense, yes, food really is only needed for fuel. But on days like today, Halloween candy is eaten (in excessive amounts) because it’s what we do here in America. And as a nutritionist, I think that behavior is just fine….for TODAY and TODAY only. But what’s the plan for tomorrow and the next few months? How are you going to avoid eating candy daily with so many yummy Reese’s, Snickers, KitKats, Butterfingers, and M&M’s staring you in the face? On average, every Halloween sized candy contains in the order of 2 teaspoons of sugar and the calories of 2 Oreo cookies. And I bet on Halloween, most kids (and adults) are consuming 10 or more Halloween treats, which is 20 or more teaspoons of sugar. That’s the equivalent of calories and sugar in more than half an entire package of Oreos (there are 36 cookies in a package of Oreos).
So how are you and/or kids going to moderate your candy intake? Can you moderate it, or do you need to completely avoid it after Halloween’s over? I challenge each and every one of you to seriously think about what approach works best for you so you can better manage your weight and overall health. However, to help you with this process, I provided some strategies for a successful Halloween day- after-effect. Some of these strategies include:
1) Eat as much candy as you want on Halloween, and get rid of it the next day. Donate it, ship it to the soldiers overseas, bring it to the office, or throw it away, if necessary. Do what you need to do to be healthy!
2) Pick out your favorite pieces and put 2 pieces in a Zip lock snack bag. Each day tell yourself “Today, I’m only allowed to eat what’s in this bag”. This will help tremendously with portion control and it will be a huge calorie savings.
3) Put the candy in a place that’s difficult to reach or annoying to obtain. The very back of the closet, an outside shed or garage, behind a large heavy object that would need to be moved in order to grab a piece. Make the candy annoying and uncomfortable to obtain, and I promise you, you will eat less.
4) The average fun size piece of candy is roughly 80-120 calories. The average 150lb person burns roughly 100 calories for every mile of exercise. If you want a piece of candy, commit to doing at least 15-20 minutes of moderate cardio in order to eat a piece. This won’t burn off every calorie, but it will help out A LOT.
5) Avoid candy all together on Halloween and the proceeding days. Now, this is the most extreme option, and many will think I’m crazy for even suggesting such a thing. However, some people really do better with avoidance vs. moderation on trigger foods such as candy and sweets. Also, if you’re focused on losing weight and you don’t want anything inferring with your goals, you may decide to forgo eating any Halloween candy this year. Whatever you choose, that’s okay. Own your decision!
I admit I’m a stickler about too much exposure to indulgent foods such as candy and sweets. It’s not because I’m a boring or a “square” person. But rather a concerned nutritionist who wants to see people enjoy the holidays, but to also have a plan for how they’re going to continue moving forward with achieving and maintaining health. Halloween is the kick start of the holiday season, and if one doesn’t pay attention and monitor the “extras” such as candy, desserts, and sweets, it could lead to a significant impact on one’s health come January. So go ahead, eat all the Halloween candy you want, TODAY,….but don’t forget about a plan for tomorrow and the next few months. You and your health deserve this!!!
Happy Halloween Everyone!!!
Are Pumpkins and Gourds More Than Just Decoration?
October 1, 2018
As a decorative front porch ornament or a relaxing and homey fireplace mantel accent piece, pumpkins and gourds are more than just eye appeal. Yes, I’m talking about the edible benefits of adding some green, orange, and yellow colors into your diet. Feeling intrigued, yet?
Pumpkin and gourds are a type of winter squash that are a significant source of fiber, potassium, and vitamin C. This nutrient density better supports the immune system, as well as benefiting the heart. Pumpkin and gourds are also high in the antioxidant beta-carotene, which supports eye health and helps to prevent the development of cancer. They're also low in calories (approximately 50 calories per serving), which can be a delicious addition to a weight management plan.
The types of pumpkins bred for Jack-O-Lanterns may be a little less flavorful and a bit stringier than pumpkins bred for pies, however any type of pumpkin or gourd is edible and usable for more than just decoration. If a pumpkin or gourd has been sitting on your porch but is still firm and intact with no evidence of insects or animal tampering, then these can be safely used for cooking. However, once a pumpkin has been carved, it needs to be discarded after use to avoid the potential for contracting food borne illness.
You’ve eaten pumpkin pie before, but what are some other fun recipes for you to try? Some recipe ideas for incorporating more pumpkin and gourds into your diet include:
Pumpkin chocolate Greek yogurt
Blueberry pumpkin oat muffins
Baked Parmesan pumpkin fries
Squash cheesecake bars
If you make or have made some delicious recipes with pumpkin or gourds, feel free to share your ideas below or comment on my Speaking of Nutrition Facebook page. Happy Decorating and Happy Cooking!!!
The Reasons You Hate Grocery Shopping..And How A Change in Mindset Can Benefit You!
September 8, 2018
You Don’t Value Spending Money on Groceries
When you value something, it’s a lot easier to appreciate the complexities and the challenges involved with it. And when you don’t value a specific task or outcome, not only will this hold you back, you’ll completely avoid it. Food is EXPENSIVE, there is no denying it. But truth be told, you have to eat and eat well for a long and happy life. You can change your eating habits, cooking habits, shopping habits, and even meal planning habits to save money. Anything is possible with the right approach. So the next time your finding yourself hating grocery shopping due to the cost of fruits and vegetables, lean proteins, healthy oils, and whole grains, focus on how great you feel when you eat healthy and how good, nutritious food is the power and force behind anything you want to accomplish in this life. When you eat well, you feel well!
Grocery Shopping is Inconvenient
Make no mistake about it, living in a rural area makes grocery shopping incredibly inconvenient. I often find it highly annoying having to drive several miles just to purchase simple ingredients. This inconvenience makes it much easier for anyone to say “lets just order takeout”. But I believe ordering takeout isn’t what the majority of people really want to do. The cost of buying takeout or eating out adds up quickly, and lets not forget about the excessive calories that’s often consumed from eating out. There has to be a better way!
If it’s truly inconvenient to go grocery shopping because of a work schedule or whatnot, then maybe you should checkout the world of online grocery shopping. This allows you to shop around “your” schedule, without even needing to leave the house. I often use my Amazon Prime membership for buying groceries as I’m able to find specific ingredients that aren’t available where I live. And the best part of it all….it ships directly to my house.
Grocery Stores Are Always Crowded
Ohhhh the long checkout lines and the narrowly crowded aisles. I know this is the real reason majority of people hate grocery shopping. However, this is normally only an issue if you shop during peek times, such as after work or on weekends. I have found that grocery shopping on Friday evening or in the morning to be some of the best times for avoiding crowds. And if you want to be like me, you can grocery shop at 5:30am so you can enjoy your evenings to yourself, while also allowing extra time and space to study the foods and create meal plans. I know you’re thinking to yourself “what kind of crazy person grocery shops at 5:30am?” But before you toss this idea out the window, just imagine grocery shopping in your most comfortable sweats, without any attention given to your hair and makeup, and drinking coffee while cruising up and down the aisles in a gigantic store that you basically have all to yourself. Not a bad idea my friends!!!
You Grocery Shop Too Often
Meal plan, meal plan, meal plan!!! If you avoid meal planning, then grocery shopping is going to feel a lot more time consuming. Instead of grocery shopping just once a week, you will find yourself shopping several times a week or even daily. Plus you’re also going to spend a lot more money if you shop daily, so get going on creating that meal plan. It really does save you a lot of time, money, and aggravation.
You Don’t Create a Grocery List or You Always Forget To Take the List With You
You need to create a grocery list. Numerous studies have shown that creating grocery lists saves time, money, and significantly helps people follow through with better eating habits. So get going creating those lists!!
If you do take the proper time for meal planning and creating lists, but you forget to take the grocery list with you when you shop…that’s going to be ULTRA FRUSTRATING! If you have a smart phone, I suggest keeping your grocery list on your phone. And if you prefer to write your grocery list on paper, I suggest taking a photo of your list so you have a backup copy on your phone.
I hope you found some of these tips helpful in shifting your mindset towards grocery shopping. Proper nutrition is often a critical and necessary step towards reaching health goals, and proper nutrition involves grocery shopping. If you need additional help and assistance with meal planning and grocery shopping, feel free to book an appointment with Stephanie.
“A healthy lifestyle takes confidence, knowledge, and persistence to achieve, but never disappoints when it finally arrives”.
10 Great Ways To Use Artichokes
August 22, 2018
Artichokes…they might look mysterious and you might be unsure on how to properly prepare a fresh artichoke, but they deserve your full attention as they’re packed full of vitamins and nutrients such as dietary fiber, vitamin C, folate, and magnesium.
Below are 10 Great Ways To Use Artichokes!
1. Add artichoke hearts to vegetable sautés and stir-fries.
2. Stir cooked, chopped artichoke hearts into risotto or whole-grain salads.
3. Make an edible bowl by scooping out the middle and choke of a cooked artichoke. Fill the bowl with bean dip, guacamole, or tuna
salad and use the petals as dippers
4. Mash cooked artichoke hearts into a batch of
5. Sauté together onions, garlic, kale, and artichoke hearts. Spread the veggies on a pizza crust, add a few dollops of ricotta cheese, and bake according to the pizza crust instructions.
6. Mix cooked, chopped artichoke hearts into your next omelet or quiche.
7. Skewer marinated artichoke hearts with shrimp or chicken and vegetables like onions,peppers, or zucchini, for
8. Use Greek yogurt in place of mayonnaise for a healthier version. Make variations by adding lemon zest, chopped olives, sun-dried tomatoes, or fresh herbs of your choice.
9. Steam artichokes in a slow cooker with garlic, olive oil, and white wine
10. Blend cooked artichoke hearts into hummus
To prepare a whole, fresh artichoke for cooking, rinse and lightly scrub it under cold water. Cut about an inch off the top and remove the bottom of the stem. Snip the thorns off the petal tips with a pair of kitchen shears. Spread the petals slightly apart, rub all cut parts with a lemon, and you’re ready to cook!
Healthy Eating and Weight Gain. What Gives?
August 9, 2018
A client came to me last week and said, ”I’ve really changed my diet these past few months. I’ve incorporated more healthy foods and I’ve done really well at eliminating almost all of the “junk” foods. However, my weight has slowly continued to increase. What gives?
I encounter this situation far too often with clients, and while it can be quite frustrating and aggravating for one to experience weight gain, it does provide an excellent teaching opportunity about the importance of serving sizes and monitoring one’s overall calorie intake in achieving weight-related goals.
Foods such as avocados, nuts, seeds, olive and avocado oils, dark chocolate, fatty fish, and red wine are often encouraged and promoted as “ the best foods to consume for overall health”. I’m not disputing the health benefits of these foods, as I know there’s a myriad of benefits why one should include them in their diet. However, if your goal is weight loss, then calories surely do matter.
Avocados…I mean, I just adore those delicious green fruits. Avocados are highly nutritious, easily transportable, and oh-so enjoyable in almost any type of cuisine from salads, soups, and sandwiches. While I would love to eat my weight in guacamole, and life would be even more amazing if avocados were suddenly calorie free, the unfortunate reality is far from this. Because avocados are relatively high in fat, they are also high in calories. Just 3.5 ounces (100 grams) of avocado is roughly 160 calories. Because avocados are relatively high in calories, it can be easy to eat too much without even realizing it. If you’re trying to lose weight, I often recommend people consume ¼-1/2 of an avocado per serving. This is roughly 1-2 ounces and about 50-100 additional calories that can be added to a salad or sandwich.
How many times do you open the container of nuts/seeds and you tell yourself…”I’m just going to grab a handful?” What’s a handful? Is it ¼ cup, ½, cup, or half the container? Nuts/seeds are sort of like potato chips. They’re high in fat which enhances mouth feel, they’re crunchy and salty to taste, and they’re relatively small in size which makes consuming too many, that much easier. A serving size of nuts/seeds is 1 ounce, which is approximately 2 tablespoons. If you find yourself unable to stick to this portion size, or if you simply don’t trust yourself around a large container of nuts/seeds, than I encourage you to make or buy individual snack bags of nuts/seeds and store them in your pantry. When something you love is already portioned controlled for you, it’s much easier to avoid overeating.
Olive oil and avocado oil are high monounsaturated oils that are great for low to medium heat cooking. Make a homemade salad dressing, sauté some vegetables, or drizzle on top of some bread, make no mistake about it; these oils are delicious and nutritious. All oils consist of 100% fat, which means it’s also high in calories. One tablespoon of olive and avocado oil is roughly 119 and 124 calories. Feel free to include these foods in your weight loss plan, but just remember to use a tablespoon for measuring to help you better quantify your calorie intake.
Dark chocolate…friend or foe? Health food or torture device? Dark chocolate has a lot of great health benefits such as a powerful source of antioxidants and the potential to reduce heart disease and lower blood pressure. However, dark chocolate, while healthy and nutritious in smaller amounts, can often be hard for people to control the portion size because it tastes so decadent. Brands such as Ghirardelli have created 86% and 92% cacao dark chocolate squares, which means that each square is only 14% and 8% sugar, with the rest coming from cacao, or in more traditional terms, cocoa. How can this help you control portions? Chocolate that tastes less sweet, but still tastes decadent, can help one enjoy the taste and flavor of chocolate, without the added sugar cravings. These Ghirardelli chocolate squares have really helped this girl control her sugar cravings, while still getting to enjoy chocolate. I encourage you to give them a try!
Red wine is often a crowd pleaser and it has been known to contain antioxidants and help reduce heart disease. However, if you’re abstaining from drinking alcohol for weight loss, or if you’re simply not a drinker, don’t worry about losing out on these health benefits. Drinking alcohol is not, nor ever will be, a necessity for good health. You can get the same benefits from drinking red wine when consuming foods such as dark chocolate, grapes, grape juice, blueberries, and cranberries. A serving of red wine is 5 ounces and is approximately 125 calories. Alcohol also can slow fat burning so it’s best to consume in moderation if trying to move the number on the scale.
If you’ve recently changed your diet and you’re eating healthier than ever before, BRAVO! It’s not easy changing one’s habits and you should feel proud and empowered by your efforts to improve your health. However, weight loss isn’t as simple as just “ eating healthier” or avoiding “junk foods”. It’s a systematic and consistent dedication to not only choosing healthier foods, but also committing to consuming less calories overall, so that with time you become a person who weighs less.
Frozen Berry Ice Cream
July 14, 2018
8 ounces frozen unsweetened strawberries, partially thawed
8 ounces frozen unsweetened peaches, partially thawed
4 ounces, frozen unsweetened blueberries, partially thawed
2 Tablespoons of Swerve Confectioner's sugar substitute
2 teaspoons vanilla
1 pint of Halo Top Vanilla Bean ice cream
16 blueberries (optional for topping)
4 small strawberries (optional for topping)
8 peach slices (optional for topping)
1. Combine strawberries, peaches, and blueberries, Swerve sweetener, and vanilla in a food processor. Process until smooth
2. Add in Halo Top ice cream, process until smooth
3. Serve immediately for semi-soft or freeze for later use. Once frozen, let stand for 10 minutes before serving. Before serving, top ice cream with fresh strawberries, peaches, and blueberries.
Recipe makes 8 (1/2 cup servings). Serving size is 1/2 cup
Total fat: 2.5 grams
Protein: 4 grams
Carbohydrates: 13 grams
Dietary fiber: 2 grams
Sodium: 23 mg
Cilantro-Lime Quinoa with Black Beans
May 5, 2018
This is a super easy, gluten free recipe that goes great with any Mexican dish-tacos, burritos, enchiladas, fajitas, quesadillas, etc. It’s also a great side dish to serve with those grilled summer kabobs, and it pairs well with a spinach salad for an easy, healthy lunch. Enjoy!
• 1 cup of quinoa
• 2 cups of vegetable broth (You can use water if you don’t have vegetable broth, however, I think the broth gives more flavor)
• 3 garlic cloves
• 3 Tablespoons fresh lime juice
• ½ cup fresh cilantro
• 1 (15oz.) black beans, rinsed and drained
• ¼ teaspoon granulated Swerve sweetener
• salt and pepper to taste
1. In a medium sized pot, add the broth and the quinoa. Bring to a boil. Cover and simmer on low heat for about 15 minutes, or until all the broth has evaporated
2. Remove from heat and let stand for 5-10 minutes
3. Remove lid and fluff quinoa with a fork.
4. Stir in garlic, lime juice, cilantro, black beans, Swerve
5. Season with salt and pepper as desired
6. Serve warm
March 24, 2018
Frittatas are super easy to assemble, and are a delicious and nutritious way to get your greens first thing in the morning. It's a versitale dish where the possibilities for flavor combinations are endless. Now you have another reason to enjoy Sunday mornings!
• 2 Tablespoons extra-virgin olive oil
• 1 Tablespoon salted butter or Ghee
• 10 large eggs
• 1 cup of purple onion, chopped
• 1 cup of baby portabella mushrooms, chopped
• 6 cups baby spinach
• ½ cup artichoke, chopped
• 1 cup of tomatoes, chopped
• ½ cup of crumbled feta cheese
• Fresh basil leaves for garnish
1. Preheat the oven broiler to high heat
2. Crack the eggs into a bowl and whisk until all the yolks are
broken up. Set aside
3. Add olive oil and butter to a heated cast iron or stainless steel skillet. Sauté chopped onions and mushrooms until soft
4. Add spinach and artichoke and sauté until spinach has wilted. Should only take 1-2 minutes.
5. Spread the vegetable mixture evenly over the bottom of the skillet. Pour the egg mixture on top
6. Cook the frittata on the stove until the egg sides stiffen and the bottom is starting to brown.
7. Place the skillet in the oven for a few minutes until the frittata finishes cooking and starts to brown on top. You may need to add a cover or a sheet of foil on top to prevent it from browning too much
8. Remove from oven and top with chopped tomatoes, crumbled feta cheese, and fresh basil
9. Serve immediately
Recipe makes approximately 7 servings
Total calories: 230 calories
Fat: 13 grams
Carbohydrates: 10 grams
Dietary Fiber: 4 grams
Protein: 13 grams
Go Further With Food with Meal Planning!
March 11, 2018
Cooking is fun! Eating is enjoyable! Meal planning is hard! I, a registered dietitian nutritionist, have struggled with meal planning. I would get this great meal idea in my head, buy the ingredients, and then change my mind or forget what it was I was going to cook. However, after years of trial and error, dedication, and practice, I'm now starting to get the hang of it. Below are some tips I want you to know regarding meal planning that will help make the whole process a little bit easier.
1. There isn’t a perfect meal planning system. I know this may shock you, but it’s true. There are so many different ways to plan meals and no one way is superior over the other. It comes down to practice, patience, and personal preference. My advice:
• Whether it be digital, a home delivery service, or old-fashioned paper and pen, pick one system and try it out for at least a month before quitting.
• Proper meal planning takes time. It’s about developing new habits that will last
• Give the system time to work; you can always tweak it later.
2. It’s not just about what you want to eat, it’s about what ingredients you have available. Food is expensive and I don’t want to see anyone waste it. Meal planning is about making use of what food you already have at your disposal and not always relying on recipes that require you to buy more food. It’s about knowing what to do with the leftover chicken from last night’s dinner. Remembering that you have frozen broccoli and asparagus in the freezer. Thawing a package of ground beef so you are prepared to cook a meal in the coming days. The great challenge of meal planning comes from being able to utilize your resources.
3. Meal preparation doesn’t have to start at night. Nights are busy. There is homework to get done, school events and basketball games to attend, and TV shows to watch. You don’t have time to wait until the last minute to start meal prep. Think about what you can accomplish on weekends or in the morning to reduce the time spent preparing meals. Maybe it’s grilling some chicken breast for lunches during the week, washing a head of lettuce for salads, or setting out all the spices and herbs you need to make that new recipe. Don’t underestimate what you can accomplish during 5-10 minutes of meal prep. Your goal should be whenever you start making dinner, you’re already halfway done.
4. Mondays are for easy meals. If you’re like me, then you hate Mondays. On Mondays stick to basic meals you’ve made a million times. If you dare try a new recipe on Monday make sure it has 5 or less simple ingredients. This is not the time to try that new multi-step, multi-ingredient recipe. Give yourself every chance to succeed and this means taking it easy at the beginning of the week.
5. Establish meal themes/templates. When following a theme or meal template most of the work is done for you. Assign a food theme to each/or few days of the week to help narrow down ideas. Common themes used are taco night, pizza night, rice night, Asian night, egg night, etc. You can also get more creative by doing crockpot night, soup night, meatless night, etc. There are so many themes/templates to choose from that you shouldn’t be bored with your meals.
Baked Butternut Squash Chips
January 27, 2018
• 1-large butternut squash
• Extra virgin olive oil
• Fresh or ground sage
• Fresh or ground rosemary
• Fresh or ground basil
• Grated parmesan cheese
1. Cut off the top of the squash and remove the peel
2. Slice the squash into thin chip like pieces using a mandolin or a knife. They should be about 1/8 inch thick
3. Boil a small pot of water. Place the chips in the boiling water for about 5-10 minutes
4. Preheat oven to 375 degrees
5. Pat chips dry with paper towel
6. Line 2 baking sheets with parchment paper
7. Spread the chips on the parchment paper
8. Coat the chips with extra virgin olive oil
9. Season with sage, rosemary, parmesan cheese, salt, and pepper
10. Bake in the oven for 10-20 minutes depending on your oven
11. Remove from oven when crispy and add additional seasonings, as desired
12. Serve immediately and store leftovers in an sealed container
Vegan Vegetable Soup
January 6, 2018
This delicious vegan vegetable soup is a excellent way to add volume and bulk to meals, without consuming a bunch of extra calories. Plus…it’s versatile and highly nutritious. Enjoy!
• 2 Tbsp olive oil
• 1 large shallot, peeled and thinly sliced
• 2 cloves garlic, minced
• 32oz. carton of vegetable broth. Buy an extra carton of broth in case you need extra.
• 1/2 of a red onion, diced
• 3 celery stalks, diced
• 3 medium carrots, diced
• 1 small head of broccoli, broken into florets
• 1 cup chopped tomatoes
• 2 cups spinach, de-stemmed and torn in pieces
• 6 stalks of asparagus
• 1 cup purple cabbage, chopped
• a handful of pea pods, any type, halved if large
• several mushrooms, sliced
• 1 teaspoon turmeric
• 1/4 teaspoon cinnamon
• 1/8 teaspoon cayenne pepper, or to taste (optional)
• fine-grain sea salt and black pepper, to taste
1. Heat olive oil in pan. Gently sauté the shallot and garlic for a few minutes until softened.
2. Add the broth to the pan, along with the onion, celery, carrots, broccoli, tomatoes, and asparagus. Sauté for several minutes until vegetables are soft. Add the pea pods, purple cabbage, and mushrooms. Sauté a few minutes longer.
3. Add turmeric, cinnamon, cayenne pepper, salt, and pepper.
4. Add any extra water or broth if too much evaporates.
5. Pour into bowls and serve.
Recipe produces 6-8 servings
Low Carb Cinnamon Butter Cookies
December 14, 2017
Low Carb Cinnamon Butter Cookies
These cookies are simple and easy to make when you’re looking for something healthier and lower in sugar than traditional cookie recipes. It uses only 5 natural ingredients that are commonly found in the majority of grocery stores.
• 2 cups of blanched almond flour or almond meal flour
• 2 Tablespoons ground cinnamon
• ½ cup of erythritol or Swerve sweetener
• ½ cup melted salted butter or unrefined coconut oil
• 2 large eggs
• 1 teaspoon vanilla
1. Preheat oven to 300 degrees. Lightly grease two cookie sheets
2. In a medium sized bowl, combine the almond flour, cinnamon, and sweetener. Set aside
3. In a mixing bowl, combine the butter, eggs, and vanilla. Mix thoroughly using a hand held mixer. Mix until smooth and that all visible lumps have disappeared
4. Slowly add the dry ingredients in with the wet ingredients. Mix thoroughly with the hand held mixer. Mix until smooth and that all visible lumps have disappeared.
5. Using a tablespoon or a cookie scoop, place cookies individually on the cookie sheets.
6. Place cookie sheets in the oven and bake for 10-20 minutes at 300 degrees. About halfway, take the cookies out of the oven and press down gently with a fork on the center of the cookie. Place cookie sheets back into the oven.
7. Remove the cookies from the oven and place them individually on a cooking rack or parchment paper
8. Allow to cool before eating
9. Store cookies in an airtight container. Cookies can also be frozen for later use
Serving size: 1 cookie. Recipe makes approximately 20 cookies
Fat: 9.5 grams
Carbohydrate: 3.72 grams
Dietary fiber: 1.3 grams. Net carbs: 2.42 grams
Protein: 3.07 grams
Quit Throwing Away Those Broccoli Stems
December 3, 2017
Broccoli… it’s often considered one of the world’s healthiest foods due to it’s abundance of vitamins, minerals, and antioxidants that enhance health and fight disease. It’s enjoyed worldwide in a variety of dishes and cuisines, and it’s versatility and great taste makes this a cruciferous vegetable that shouldn’t be ignored. Broccoli florets or the broccoli crown are what’s most often used in recipes as they are more aesthetically pleasing, while the less desirable, but yet highly nutritious broccoli stems are almost always thrown in the trash. The broccoli stem is just as nutritious as the broccoli crown, and is simple and easy to prepare and cook. In fact, one broccoli stem contains more vitamin C than an orange, and each stem contains only 32 calories. And with food prices on the rise, eliminating any food waste is often an effective and necessary step in making your grocery dollar go further. To help expand your nutrition and culinary knowledge, I provided a few easy and nutritious ideas for eating and benefiting from broccoli stems, instead of just filling your trash can:
1) Spiralize Broccoli Stems Into Broccoli Noodles-I spiralize a lot of veggies, especially because I live the low carb life and spiralizing veggies allows me to enjoy a variety of pasta and casserole dishes without consuming excessive carbohydrates. All you need is a good spiralizer and within minutes you can have several cups of broccoli noodles that can be a great substitute for pasta in many traditional dishes.
2) Broccoli Chips-Use a mandolin or food processor to cut the broccoli stems into slices. Place broccoli slices into a bowl and drizzle with oil and desired spices. Mix throughout and place on a greased baking sheet. Bake in the oven for 30-45 minutes at 400 degrees.
3) Broccoli Broth-Cooking broccoli stems on low heat creates a delicious and highly nutritious broth that enhances the flavor of soups, stews, and a variety of other dishes.
4) Broccoli Stem Fries-Peel and slice broccoli stems into long sticks resembling French fries. Place broccoli sticks on a greased baking sheet and coat sticks with olive oil and season with desired spices/herbs. Place baking sheet into the oven and bake for about 30 minutes at 400 degrees.
5) Broccoli Stem Soup-Yes, its possible to make a delicious and nutritious soup where the main ingredient is a broccoli stem. Most recipes for broccoli stem soup is pretty easy and can serve as a great way to add volume to meals without a lot of added calories.
I hope these nutritious recipe ideas make you think twice about throwing away your broccoli stems. There are numerous ways to consuming broccoli stems that provide an added health benefit. For additional help on recipe modification or how Speaking of Nutrition, LLC can help you reach your health goals, contact Stephanie at email@example.com.
“A healthy lifestyle takes confidence, knowledge, and persistence to achieve, but never disappoints when it finally arrives”.
Eggplant and Sage Stuffing
November 19, 2017
Thanksgiving is my absolute favorite holiday. Not only is it a time to give thanks and express gratitude for our blessings, but it’s also about enjoying good food while having entertaining conversations with family and friends. My favorite dish at Thanksgiving is the stuffing. Although I’m not that big of a ‘bread person’, my aunt Kathy has always made the most delicious stuffing. However, in my quest to improve my health and the health of Americans however, I’ve discovered a new and satisfying way to enjoy stuffing without all the sugar and carbohydrates. The key ingredient to this successful outcome is eggplant. Yes, this highly nutritious and versatile vegetable provides a fantastic alternative to traditional homemade stuffing in both flavor and texture. While I will always love eating my aunt’s homemade stuffing at Thanksgiving, I’m happy to know that healthier alternatives exist for those who are interested.
• 2 cups celery, chopped
• 1.5 cups onion, chopped
• 1 medium eggplant peeled and cubed, 4 cups
• 1 stick of salted butter
• 2 cups chicken broth
• 1/4 cup of ground sage
• 1 Tablespoon dried rosemary
• 1 Tablespoon celery seed
• 1 teaspoon cumin
• 2 eggs, beaten
• black pepper to taste
1. Preheat oven to 375 degrees. Grease a medium size baking dish
2. In a large cast iron skillet, melt ½ of the stick of butter. Sauté the celery and onion until celery is tender and the onions are translucent.
3. Add in the eggplant and the remainder of the butter. Sauté about 4 minutes
4. Pour in the chicken broth. Simmer until some of the liquid has evaporated
5. Add the ground sage, dried rosemary, celery seed, and cumin to the mixture. Simmer a few extra minutes.
6. Remove half of the eggplant mixture from the skillet and transfer to a blender
7. Add the eggs to the blender and blend until smooth
8. Add the eggplant puree to the eggplant skillet mixture. Mix together
9. Stir in fresh ground pepper
10. Pour mixture into the greased baking dish and cover
11. Bake in the oven for 30 minutes. Enjoy!
This recipe can be made 3 days ahead of time and stored in the refrigerator. When ready to serve, heat the stuffing in the oven until warmed through.
Serving Size: ½ cup. Recipes makes approximately 10 servings
Fat: 1.5 grams
Carbohydrates: 6.37 grams
Fiber: 2.4 grams. Net carbs: 3.97 grams
Protein: 2.4 grams
I'm A Person Living With Diabetes...And You Have No Idea How Strong and Resilient I am!
November 17, 2017
Diabetes…a chronic disease characterized by too much glucose (sugar) in the blood. There’s no doubt that cases of diabetes, including type 1, type 2, and prediabetes are increasing substantially worldwide. Why the substantial increase? Well, that’s a long and complicated discussion involving many factors, knowns, and unknowns that’s best saved for future blog topics. Today, during National Diabetes Month, I’m ignoring the statistics and taking a break from offering helpful advice, but instead using this blog as a time to recognize and distinguish those individuals who live, battle, and manage diabetes every day. As a registered dietitian nutritionist and board certified diabetes educator, I’m extremely passionate and knowledgeable about helping those with diabetes. What’s not to love about advocating and empowering people to control their health and increase their quality of life? Throughout my professional career, I’ve come to realize that people with diabetes are HUMBLE and STRONG! Their strength, determination, and sheer resilience is nothing short of amazing. Their positive attributes and unwavering determination is often times unrecognizable by those affected, as well as very underappreciated and overlooked by the healthcare system and society as a whole. People living with diabetes inspire and educate me, as much as I hope I inspire and educate them. So to honor all those individuals affected by this disease, I created a list of the 10 best reasons why people with diabetes are stronger and more resilient than anyone can possibly imagine:
1) Worried about money? Try having diabetes!.
Diabetes is EXPENSIVE! In fact, 322 billion dollars are spent annually on diabetes in the United States. That’s equates to 1 in 3 Medicare dollars and 1 in 5 total healthcare dollars being spent on diabetes. Many people with diabetes often have to give up luxuries such as dining out, vacations, and home improvements in order to pay for their monthly supplies. In fact, some people with diabetes will occasionally skip taking insulin or forgo blood sugar monitoring in order to extend their supply of insulin and test strips to reduce the monthly costs. Love buying new things? Well so do people with diabetes, and it’s certainly not easy watching friends and family members purchase new cars, remodel the kitchen, or book that next Caribbean vacation without thinking “that would probably be me if I didn’t have diabetes”. Diabetes is a huge financial burden to many, and I don’t see a solution coming anytime soon.
2) A restful night sleep? That would be nice if it wasn’t for the nighttime hypoglycemia (low blood sugar), frequent urination, or painful neuropathy.
Nighttime can be particularly troublesome for those with diabetes. The constant worries of hypoglycemia, the annoying pain and tingling in the feet, and the frequent trips to the restroom can make anyone feel tired and drained. Many people with diabetes feel exhausted and struggle with getting adequate sleep. Yet, despite these undesirable challenges, they manage to become productive members of society by being full time students, holding jobs, raising families, and striving for fulfilling and enriching lives, despite the ever present sleep challenges.
3) The constant sticking, injecting, and monitoring.
Most people wake up thinking “What’s for breakfast? or Where’s the coffee”? People with diabetes wake up thinking about their blood sugar, hoping and praying it’s within normal range, and tirelessly doing yet another finger stick, another insulin injection, or taking another dose of oral medication before even cracking an egg or pouring themselves a cup of Joe. Diabetes never takes a vacation from their thoughts, their routines, and their daily requirements.
4) Restricting and Close Monitoring of Their Carb Intake. Enough Said!
People love eating carbs! And carbohydrate foods make up the majority of our food supply. Most people know that eating excessive amounts of carbohydrates probably isn’t the healthiest for them. However, imagine someone with diabetes constantly seeing people eating big bowls of pasta, large pieces of cake, huge piles of nachos, or drinking sugary drinks knowing that if they mimicked that same behavior, they would immediately see and feel the negative effects. Food’s one of life’s most enjoyable and pleasurable experiences. Not to mention all the social and professional interactions involving food and drink. When planned, anyone with diabetes can safely enjoy even the most decadent food/drinks in moderation. However, that enjoyment is never without the continuous questioning, the immediate hesitation, and the habitual pondering of the fearful unknowns…“ What’s eating this food or drinking this beverage going to do to my blood sugar?”
5) They always have to be researchers and problem solvers.
Diabetes is a chronic disease, meaning it’s a lifelong challenge. And, since no two days with diabetes are ever the same, regular troubleshooting and questioning by those affected becomes a normal part in managing this disease. People with diabetes want to understand the what, how, and why of situations and factors impacting their blood sugar. Often times, they’re not comfortable or accepting of zero explanation as for what’s causing their high blood sugars. Instead, they’ll research, ask questions, experiment, and seek additional help to further understand the issues impacting their disease. People with diabetes often understand the importance of good blood sugar control, and they so desperately want to see those numbers within normal range.
6) I’m so tired of managing this disease! Will there ever be a cure?
There’s a reason why diabetes has such a huge burnout rate. The constant monitoring, sticking, injecting, and restricting can make anyone frustrated and disinterested. Those without diabetes commonly think “diabetes is an easy chronic disease to manage, you just take a pill, take a shot, or wear one of those pump things”. It’s true, that when people receive the proper support and treatment, they can live a long and healthy life with diabetes. However, continual health doesn’t come easy for those with diabetes, as it takes a great deal of dedication, commitment, and determination to triumph over this disease. An uninformed person generally assumes that the increased risk of blindness, amputation, kidney failure, and heart attack associated with diabetes, would automatically motivate anyone with this disease to “ always do the right thing!” My hope for anyone reading this blog is to never forget the true seriousness and the very harsh realities of diabetes burnout, and that this burnout is not only negatively impacting the physical health of millions of Americans, but also negatively impacting their mental health by the significant increased rates of depression.
7) Always having to hear someone say...”You can’t eat that, you have diabetes!”
When it comes to diabetes and diet, the majority of people with the disease need a lot of guidance and education. When it comes to diabetes and diet amongst the non-diabetic population, the majority of people are pretty darn clueless, but yet very highly opinionated. Imagine constantly being judged or looked down upon every time you decide to splurge on a piece of cake or indulge in fried food. Healthy eating in this society is challenging enough without people constantly throwing in their uneducated and biased opinion. Nutrition is a science, not an opinion!
8) Open Enrollment and the Affordable Care Act.
Will my diabetes be covered and what’s the monthly premium cost? How high is my deductible? Or better yet…”Am I going to be wrongfully discriminated against because I happen to have a pre-existing condition? These questions and undoubtable fears are constantly on the minds and hearts of anyone with diabetes. Yet, due to their strength and resilience, people with diabetes continue to move forward, strive for positivity, and put forth their best effort to manage their disease, despite the horrific and unfair nightmare that is health insurance.
9) There’s a lot of darkness in diabetes.
Negativity, depression, frustration, anger, exhaustion, blame, confusion, guilt and fear are common emotions experienced by everyone with diabetes. They often don’t know what to do, and this results in making oneself feel like a “failure” which makes any situation more challenging. Negative self-talk is very common in diabetes, yet it’s highly destructive to the disease management process. In my private practice, I’m trying to eliminate any negative self-talk by advocating, coaching, and educating people with diabetes to uncover and redefine the tools and tricks that work specifically for them, so that they are empowered to manage their diabetes. Healthcare providers can and should do so much better in this area!
10) Diabetes doesn’t define me!
You are not “diabetic”, but rather a person living with diabetes. Diabetes isn’t stronger or more powerful than your spirit, your drive, your impeccable character, and your glowing personality that makes you…you! May you never forget that you’re a person, first and foremost, and may you never let your self-worth and your value in this world be defined by your disease.
DON’T DO DIABETES ALONE! Most people with diabetes cherish and welcome support from family, friends, and healthcare providers as it’s a very difficult and lonely disease to manage alone. Whether someone with diabetes receives support from an online or offline community, the amazing thing is that support and resources are available. For anyone who wishes for additional support and help with managing their diabetes, feel free to reach out to Stephanie Pitt at Speaking of Nutrition, LLC. Email: firstname.lastname@example.org or contact Stephanie through her website at www.speakingofnutrition.com.
Happy National Diabetes Month To All My Diabetes Warriors!
Have a Happy and Healthy Day!
Stephanie Pitt MS MPH RDN CDE MCHES
Is This Multivitamin Worth My Time and Money?
October 7, 2017
Oh the multivitamin (dietary) supplement industry…you never fail to constantly bombard consumers with a plethora of new products containing miracle and must-have ingredients that promise health, vitality, and the elimination of chronic disease. You print fancy and enticing claims on your packages such as ‘supports your immune system’, ‘maintains health’, or ‘elevates mood’, without requiring any research or government regulation to do so. Now, I’m not putting down the multivitamin industry, far from it. As a registered dietitian nutritionist (RDN), I’ve seen plenty of situations where someone could really benefit from taking a multivitamin to meet daily nutrient needs. However, the important questions we all have to ask ourselves regarding multivitamins is this...”Who benefits the most from taking a multivitamin and which multivitamins are legit?”
I know money is tight for the majority of Americans, and I know that achieving and maintaining health, while a valuable and worthwhile endeavor, is expensive and overwhelming. Besides advocating for healthier eating, better lifestyles, and disease prevention, I’m equally passionate about looking out for the pocket books of my clients and fellow Americans. Dietary supplements and multivitamins can be expensive! The absolute last thing I want to see is someone spending their hard earned money on a multivitamin that uses artificial ingredients, proprietary blends, and/or cost significantly more, without providing any additional nutritional benefit beyond consuming an 89 cent apple or a 3oz. serving of lean protein.
A representative from Reviews.com reached out to me last week and presented me with their latest review of store-bought multivitamins for me to share. I really appreciate people taking the time to critically and fully review vitamins and supplements as this is a challenging area for RDN’s to keep abreast due to the accelerated pace of new products hitting the market. They analyzed 289 different multivitamin varieties from capsules, gummies, chewables, and liquids. They also closely examined each multivitamin for its use of proprietary blends, inactive or artificial ingredients, and those that didn’t have third-party verification. “The best multivitamins have independent certifications for label accuracy and purity, plus a well-rounded formula that hits the majority of FDA-recommended ingredients.” Based on their analysis, five multivitamins came out as “legit” and nutritionally worth your time and money, if you so desire to take them. However, is taking a multivitamin necessary?
If you’re someone who values good nutrition and makes a conscious effort to consume plenty of fruits and vegetables, whole grains, healthy fats, and lean proteins, there probably isn’t any dire need for you to take a daily multivitamin. However, if you’re someone who regularly eats fast food, consumes lots of refined carbohydrates, added sugars, processed meats, and eats very little fruits and vegetables, then your biggest concern isn’t going to be the lack of essential vitamins and minerals in your diet, but more so in the significant increased risk of developing chronic diseases such as diabetes, obesity, and cardiovascular disease. For the elderly, those in a catabolic state such as cancer patients, or other individuals that suffer from malabsorption problems, a daily multivitamin could provide an added benefit. The majority of Americans still have a very long way to go with improving their overall diet before we need to worry about whether or not a daily multivitamin is necessary.
As an RDN, I see nothing wrong with taking a daily multivitamin to boost a healthy diet. However, I want you to choose and spend wisely, so I’m encouraging you to read this thorough review by Reviews.com so you purchase the highest quality multivitamin that benefits your health and your pocket book.
I want to thank the people at Reviews.com for a wonderful job with the research and with compiling the information in an easy-to-read format for consumers. The important and valuable content presented in this review is appreciated by both consumers and health care professionals alike.
for the article from Reviews.com
Please let me know if you have any questions/concerns about anything discussed in the article. Feel free to share any comments below.
“A healthy lifestyle takes confidence, knowledge, and persistence to achieve, but never disappoints when it finally arrives!”
Perfect Party Punch
September 29, 2017
I love a good party, and I love a good punch. So naturally, I’m going to love drinking party punch. However, I don’t love consuming the excessive amount of calories and sugar that’s commonly found in traditional punch recipes. So I created a simpler, healthier version that’s lower in calories and sugar, while maintaining abundant taste and flavor. I created this recipe using strawberries, lemons, limes, and oranges, but it’s easily modifiable based on individual preference. This Perfect Party Punch is a healthier alternative for those living with diabetes, or for anyone else who strives to limit added sugars in their diet. Cheers!
• 4 cups of fresh or frozen strawberries
• 2 lemons
• 2 limes
• 2 Tablespoons Swerve confectioner’s sweetener
• 5-6 drops of liquid Stevia
• 1 cup of heavy whipping cream
• 2 teaspoons vanilla extract
• 1 teaspoon orange zest
• 3-12oz cans of lime sparkling water
• 1-12oz can of orange sparkling water
• 1 naval orange
• Fresh mint leaves for garnish
1. Clean strawberries and remove stem.
2. Add strawberries, juice from the lemons and limes, Swerve, and Stevia to a blender. Blend together until smooth.
3. Add in the heavy whipping cream, vanilla extract, and orange zest. Blend together until smooth.
4. Add mixture to a large punch bowl and stir in the sparking water.
5. Top off with fresh slices of orange and strawberries. Garnish with fresh mint leaves.
Serving Size: 1/2 cup
Total Fat: 6.1 grams
Carbohydrates: 2.7 grams
Protein: 0.28 grams
For more tips on creating recipes that address your individual nutrition needs or for additional nutrition education, feel free to send me an email under the "Contact Us" tab.
" A healthy lifestyle takes confidence, knowledge, and persistence to achieve, but never disappoints when it finally arrives."
Vegan Queso Dip
September 24, 2017
It’s game day, and who doesn’t love sitting in front of the TV, eating a big plate of nachos, while watching your favorite team attempt a victory? I know I love eating nachos, but what I don’t love is eating excessive calories and experiencing intestinal discomfort that sometimes happens from traditional nacho recipes containing large amounts of meat and cheese. I’m not vegan, but I wanted to create a vegan queso dip for my clients who are vegan, while also providing alternatives for anyone else who wants to “lighten up” their snacks or “think outside the box” from their traditional cuisine. This queso dip is not only delicious, but also versatile. If you’ve never tried vegan food, your first bite of this queso dip may taste a bit different, as vegan queso will have a slighter sweeter taste compared to dairy varieties. Different doesn’t necessarily mean bad or unappetizing…just interesting and unique. I hope you enjoy this queso dip and that you’re inspired to explore more vegan options in your diet.
• 1 ½ cups raw salted cashews
• ½ cup + 1 Tablespoon tapioca flour
• 2/3 cup nutritional yeast
• 2 ½ cups unsweetened cashew or almond milk
• 3 Tablespoons avocado oil
• 1/3 cup lemon juice
• 4 Tablespoons pickle juice
• 1 Tablespoon white miso paste
• 2 1/2 teaspoons paprika
• 3 teaspoons onion powder
• 2 ½ teaspoons ground turmeric
• 2 tablespoons garlic powder
• 1 teaspoon ground sea salt
• 5-6 drops of stevia glycerite. May add more if prefer a sweeter taste
• 1-4.5oz can of mild green chilies
• 1-10oz can of mild Rotel
• Dash of cayenne pepper if you desire a spicier queso dip
• Fresh cilantro for garnish
1. Fill a medium sized saucepan with water. Bring the water to a boil on the stove over medium heat. Add in the cashews and cook for 10-15 minutes or until softened. To avoid cooking the cashews they can be soaked in water overnight.
2. While the cashews are cooking, add the remaining ingredients (minus the green chilies, Rotel, and cilantro) to a high-powered blender.
3. Drain the cooked cashews in a strainer to remove excess fluid
4. Add the cashews to the blender. Blend the queso on high for about 1 minute. It’s normal for the queso to look watery at this point.
5. Add the queso to a large saucepan or small stockpot and place on the stove over medium heat. Heat queso throughout while stirring regularly to avoid burning. The queso will go from watery to a clumpy appearance, and then smooth. When the queso resembles the look of cheese sauce, you will be finished.
6. Stir in the green chilies and the Rotel. Place queso on tortilla chips and serve immediately. Garnish with fresh cilantro, a dash of cayenne pepper, or any other desired toppings.
7. The remaining queso can be stored in a jar and kept in the fridge for up to a week. It reheats well and tastes great on potatoes and other vegetables.
8. If you desire a sweeter taste, you can add a few more drops of stevia glycerite. Some people also prefer to add more salt to the recipe.
Prebiotics vs. Probiotics...Which One's Best For Me?
September 2, 2017
The terms prebiotics and probiotics are showing up more and more on news feeds supplements labels, and food packaging. But for a lot of people it leaves them questioning…what do these terms really mean?
In simple terms, probiotics contain live, active bacteria such as Lactobacillus or Bifidobacteria, that when consumed enhance gut motility and function. They have to be taken daily in order to have a continual supply of healthy bacteria in the gut. Prebiotics, are carbohydrate foods, such as inulin and fructose-oligosaccharides that when consumed, encourage the growth of “good” bacteria in the gut. Prebiotic foods do not contain live bacteria, but rather enhance the growth of bacteria during digestion. Some examples of prebiotic foods would be garlic, onions, asparagus, whole grains, etc., while some examples of probiotics are sauerkraut, kimchi, yogurt, and kefir.
For the general, healthy population, consuming both prebiotics and probiotics can be beneficial and extremely healthy for your gut. A healthy gut or aka ‘a healthy gut microbiota’ has been shown to decrease one’s risk for many chronic diseases and conditions such as obesity, diabetes, multiple sclerosis, rheumatoid arthritis, etc. However, If you’re an IBS sufferer, you may want to stay away from prebiotics and strictly focus your attention on probiotics. Why might you ask? Well prebiotics contain FODMAPS (Fermentable, Oligosaccharide, Disaccharide, Monosaccharide and Polyols) that are carbohydrate foods (insoluble fiber) that are not digested and absorbed properly in people with IBS. When FODMAPS are consumed, it causes excessive bloating, gas, diarrhea, and abdominal discomfort. As a registered dietitian nutritionist, I would be lying to you if I didn’t tell you that I have seen some people with IBS benefit from consuming both prebiotic and probiotic foods. However, these situations are generally people with very mild cases of IBS who haven’t had to completely change their lifestyle and follow the strict and often time’s difficult low-FODMAP diet.
The choice of what foods to consume is entirely up to you. For further help and education on prebiotic and probiotic foods, or help with following the low-FODMAP diet, book an appointment at Speaking of Nutrition, LLC. Remember to always listen to your body for any signs, signals, or warnings that something isn’t working and making you feel your absolute best!
“A healthy lifestyle takes confidence, knowledge, and persistence to achieve, but never disappoints when it finally arrives”.
Healthy Back to School Snacks for Kids and Adults!
August 17, 2017
It’s no surprise to parents that kids love to snack. Whether it’s a road trip, a soccer game, or a Saturday morning running errands, snacks are a necessity. As a registered dietitian, I’m sometimes on the fence about snacking for adults. I think when eaten in response to true hunger or body signals (aka signs of low blood sugar or trying to gain weight), snacks can be a great asset to a healthy diet. However, this is often times not the case with snacking in adults. Most often, adults snack out of boredom, habit, entertainment, or they use food to fill an emotional void or as a crutch for dealing with stressful life situations. This behavior often leads to the consumption of excess calories and is a significant contributor to the increase in overweight and obesity among the adult population. Kids however, need daily snacks to fuel their body with the proper energy and nutrients needed for adequate growth, development, and for better-focused attention in the classroom. When planned and consumed properly, snacks can help kids and adults feel better, reach health goals, and enhance their overall nutrition. Below are some healthy snacks that both kids and adults can enjoy:
1) Cottage cheese with fresh fruit
2) 1 oz. of mixed nuts or any nut you enjoy. Peanuts and cashews are not actually nuts, they are legumes
3) Veggie pita pocket-Take a whole grain pita pocket and fill with you favorite veggies. Top it off with a splash of olive oil or a small amount of your favorite salad dressing.
4) Popcorn-a high fiber snack with a lot of versatility in seasoning. Aim for natural products such as the Skinny Pop brand and keep portion size to ~ 3-4 cups per serving.
5) Greek yogurt or keifer with fresh berries and almonds
6) Hummus or guacamole with raw veggies
7) Frozen applesauce cups-kids often enjoy this snack, as the texture resembles eating a slushie without the huge amounts of sugar.
8) 1-2 TBSP of a natural nut butter such as almond or peanut butter on a slice of sprouted bread
9) Celery with cream cheese or peanut butter
10) Hard boiled eggs
11) Natural, low sugar beef or turkey jerky
12) 100 calorie bags of Edamame
13) 1 oz. of pumpkin seeds
14) Kale or veggie chips
15) Kind or Larabar-Fruit and nut bar with a variety of flavors. Sold in most grocery stores
16) String cheese or cheese cubes-any type of cheese is acceptable
17) Fruit smoothies-keep portion size to 4-6 oz. per serving
18) 100% whole grain crackers with 1 TBSP of natural nut butter such as peanut or almond.
19) Deli roll-ups-Take 1 slice of turkey or ham with 1 slice of cheese and roll it up for a high protein, easy snack. Add fresh veggies to make the snack even more nutritious and satisfying
20) 85% Cacao dark chocolate squares-For those times when you need something sweet!
I hope you find these snack options helpful and useful as you and your family settle into another busy school year filled with homework and kids activities. Feel free to share in the comments section below any snack ideas that your kids enjoy.
“A healthy lifestyle takes confidence, knowledge, and persistence to achieve, but never disappoints when it finally arrives”.
Hodgson Mill....Premium Quality Whole Grains
August 12, 2017
This past week, I had the opportunity to visit the Hodgson Mill headquarters in Effingham, IL. I have to admit; I live in IL and had no idea that Hodgson Mill products were created in a small rural town about an hour east from where I grew up. If I knew about this information sooner, I can guarantee I would have already made the trip. Below, I will discuss some of the delicious whole grain products you can purchase from Hodgson Mill as well as some of the health implications of eating whole grains.
Whole grains…should you eat them or should you avoid them? The subject of whole grains is a heavily debated topic in the nutrition field. People who are low carb advocates say you don’t need to eat whole grains in a healthy diet, while people who are vegan say you can’t live a long and healthy life without sufficient whole grains. Who is correct? Well I can tell you that both sides of the whole grain argument have valid truths. It’s true that you technically don’t need whole grains to live or produce glucose; our bodies are able to burn fat for fuel in the absence of significant carbohydrates in the diet and this can be done in a healthy, nutritious way. However, being a person who has followed a low carb diet with tremendous success, I do believe there are wonderful benefits to eating whole grains at times to enhance health. One of the biggest reasons why I think everyone needs to eat some whole grains from time to time is to promote better gut health. A lot of research is showing a strong correlation between gut health and increased risk of chronic diseases such as obesity, and type 2 diabetes etc. The microbes that are created from eating whole grains enhance the good, healthy bacteria in the gut. While research is still ongoing in this area, the results look promising. As I said before, I am a person who has followed a low carb diet for various reasons and I don’t intend on drastically increasing my carb intake based on the latest gut research. However, a few times a week I have added a small serving (1/2 cup) of whole grains to my diet to promote better gut health while still minimizing carbohydrate cravings and blood sugar fluctuations. Which whole grains do I eat? Well you will have to continue reading to find out.
Hodgson Mill offers a variety of whole grain products. You can find various ready-to-eat cereals, oatmeal, and pastas as well as pancake, cake, bread, and flour mixes for those who like to get a little creative in the kitchen. I have personally tried the Ancient Grain Medley, Brown Rice and Quinoa, Sorghum with Rosemary and Garlic, and Organic Cracked Kamut. I eat a ½ cup portion of these products as a side dish to accompany my protein, healthy fats, and non-starchy vegetables at my evening meal. You simply bring 1-2/3 cup of water to a boil in a small saucepan, add 1 cup for example of Ancient Grain Medley, and within 15 minutes you’ll have a delicious and nutritious whole grain that’s approximately 150 calories and 2-4 grams of fiber per serving.
I personally haven’t tried the pancake, biscuit, and bread mixes, but I know several clients and registered dietitians who really enjoy them and eat them regularly. I have created a few recipe ideas using the Hodgson Mill bread and biscuit mixes so look for those results in the near future. Hodgson Mill also offers numerous gluten free products for those who are celiac or avoid gluten to reduce inflammation. You can order all products online at www.hodgsonmill.com. You can also go online to www.hodgsonmill.com and type in your zip code and they will send you a full list of stores within a 50-mile radius of you location where you can buy the products. They also have great customer service so please don’t hesitate to reach out for questions or comments.
If you’ve personally tried some Hodgson Mill products, feel free to share your experiences in the comments section below. You can also check out my Instagram page at username: speakingofnutrition for more information.
And always remember… “ A healthy lifestyle takes confidence, knowledge, and persistence to achieve, but never disappoints when it finally arrives”.
Meez Meals...Reclaim Your Dinnertime!
July 26, 2017
Meez Meals is a Chicago based company that sells DIY meal delivery kits that are delivered directly to your door with all ingredients chopped, prepped, and measured to make healthy cooking easy and fun! A representative from Meez Meals reached out to me last week and asked if I would sample some of the products and provide my feedback. As a dietitian, I certainly love food and love to cook, so I was very excited and pumped for this opportunity, and surprisingly…I have never tried a DIY meal delivery kit before. Sure, I see and hear commercials constantly for companies such as Blue Apron, HelloFresh, GreenChef etc. and many of my clients have used or currently use a home delivery meal service and I think it’s wonderful and innovative. I personally have never pulled the trigger for myself, not because I think they’re bad or unnecessary in our time demanding, unhealthy society, but because I’ve always enjoyed my time in the kitchen as cooking is therapeutic for me. Well thanks to this positive and enjoyable experience from Meez Meals, this dietitian may soon jump on the DIY meal delivery bandwagon with much delightment, ease, and creativity as it provides me with another beneficial tool in maintaining my unwavering lifelong commitment of good nutrition and overall health.
Meez Meals provides you the opportunity to select meals that are customizable to you and your dietary needs/preferences. Whether you’re gluten free, vegan, or have allergies to tree nuts, etc. Meez Meals has got you covered. I selected the All American BBQ Chicken Burrito, Farmers Market Salad, and the Ultimate Oreo Cheesecake. A recipe card accompanied each item as well as simple cooking instructions that turned my meal into a delicious and satisfying experience. Also included on the recipe card are the nutrition facts (including Weight Watchers Smart Points) and a dinner hotline number to call for questions/concerns. Below I discuss each item in greater detail.
All American BBQ Chicken Burrito:
This item took me approximately 30 minutes to cook and included 5 items: cabbage and carrot slaw, cage-free chicken breast, flour tortillas, coleslaw dressing, and BBQ sauce. I ordered enough for 2 servings and it was plenty for 2 people, especially if you eat additional side items such as a salad or dessert. I really enjoyed this item and found it provided a different and refreshing taste to my normal dietary cuisine. I would certainly order it again.
Farmers Market Salad:
This was my absolute FAVORITE item that I ordered. I love salads and can generally be quite picky in the types of salads I eat, but this salad certainly delivered and surpassed my expectations. The ingredients included: Arcadian lettuce blend, Persian cucumbers, sugar snap peas, green beans, red and yellow peppers, and Green Goddess dressing. It tasted so fresh and contained huge amounts of vitamins, minerals, and an abundance of antioxidants and phytochemicals. I also fell in love with the Green Goddess dressing and will find a way to make my own version in the very near future. The only negative I will say about this item (and it’s not really a negative) is that I would have preferred the peppers to be chopped or sliced smaller than what was presented. The slices were a little large for my personal taste, however I understand that many people enjoy eating large slices of red and yellow peppers so “to each his own” I guess!
Ultimate Oreo Cheesecake:
Cheesecake… you are the great love of my life! I adore sweets and cake is my absolute favorite food, but I have embraced the low carb lifestyle for several years so I really only ordered this item for my family to enjoy. I am not a dietitian that encourages sweets or baked goods very often in the diet as I find many people struggle with moderating sugar, however I am not opposed to the occasional treat now and then. This item included 3 ingredients: Eli’s Original Cheesecake, Oreo cookie crumbles, and caramel sauce. The only prep involved was drizzling caramel sauce over the cheesecake and topping it with Oreo cookies. I only had one bite of the cheesecake and I can tell you that it tasted amazing. My dad’s birthday is today and he reported that he very much enjoyed his piece of Ultimate Oreo Cheesecake for breakfast this morning.
My first experience into the world of DIY meal delivery kits was exciting, intriguing, and highly enjoyable. Meez Meals provides a variety of meal options that can accommodate any number of dietary needs/preferences. Another advantage of Meez Meals is there is NO COMMITMENT OR SUBSCRIPTION to try it out and experience the process. If you try it once and for some reason don’t like it, you can rest assured knowing that you only paid for that one experience. I don’t know about you, but that is a huge advantage in my opinion.
We live in a fast paced, stressful, and often unhealthy society. Clients are always asking me “ How can I plan my meals during the work week?” While meal planning is still going to be required with this approach (you still need to take time to log onto the website and select your menu), it can really provide an easier avenue and solution to meal planning while keeping your diet healthy, nutritious, and most importantly…delicious! While you may or may not feel you need this service every week, I encourage you to keep Meez Meals in mind when you have a super busy week filled with homework, kids activities, work deadlines, and other life demands that can negatively impact your eating habits. Because after all, an organic, cage-free All American BBQ Chicken Burrito, and a super nutritious, organic Farmers Market Salad will certainly be preferable… and sometimes necessary… than another stop at your local area drive-thru.
For more information on Meez Meals, you can access their website at www.meezmeals.com. You can also see my pictures of the experience on Instagram at username: speakingofnutrition. Feel free to share any of your experiences with the DIY meal delivery kits in the comments section below.
Black Rice: The Forbidden Rice
July 19, 2017
Black rice is considered a popular super food and was once only consumed by royalty and emperors in Asian cultures. Black rice is actually a purple grain that is cultivated throughout Asia. Its dark, rich color contains numerous health benefits, which makes it a far superior choice compared to traditional white, brown, and basmati rice. One-half cup serving of black rice contains 160 calories, 1.5 grams of fat, 34 grams of carbohydrates, 2 grams of fiber, and 5 grams of protein. Black rice is also a good source of iron so it’s a great addition to the diet for vegans and vegetarians who rely on plant based foods for protein. Below are some additional health benefits of black rice:
1) High in Antioxidants: The outermost layer of black rice is high in anthocryanin-a powerful antioxidant known to fight diseases such as cancer and heart disease. Black rice contains the highest amount of anthocryanin compared to other whole grains.
2) Can Help the Liver with Detoxification: Studies have shown that black rice can help detoxify the body due to its high antioxidant content. These antioxidants help the liver function more effectively by removing toxins from the body.
3) Source of Fiber for Digestive Health: Fiber aids proper digestion, which is why many people need to aim for eating 25-35 grams of fiber per day. One ½ cup serving of black rice is 2-3 grams of dietary fiber. Combine this with large amounts of high fiber vegetables at your next meal and it will certainly help boost your fiber intake.
4) Protects Heart Health: A few studies have shown that black rice has reduced dangerous plaque build up in arteries. This is from the large amounts of anthocryanins found in black rice and it helps reduce LDL cholesterol.
5) Reduce Blood Sugar and Prevent Diabetes: Black rice is a whole grain that is considered low on the glycemic index. Foods lower on glycemic index have less impact on blood sugar when digested. People with diabetes, or those trying to prevent diabetes, can greatly benefit from eating foods lower on the glycemic index.
6) Naturally gluten free: Black rice is a safe whole grain for those who have celiac disease or choose to avoid eating gluten to control inflammation.
Let me know if you have tried black rice and feel free to share your cooking and eating experiences in the comments below. Black rice has a rich, nutty flavor, which adds a dynamic flavor and dimension to many dishes compared to traditional rice. If you give black rice a try, I don’t think you will be disappointed with the outcome.
“A healthy lifestyle takes confidence, knowledge, and persistence to achieve, but never disappoints when it finally arrives”.
Nutritional Yeast...Where Have You Been All My Life?
July 7, 2017
Nutritional yeast is a magical substance found in the bulk or supplement section of health food stores. It’s an inactive yeast made from sugar cane and beet molasses and provides amazing flavor and variety to those who follow the vegan/vegetarian, gluten-free, and paleo diet. Nutritional yeast is wildly known for its delicious, cheesy flavor and replaces milk-based cheeses in most standard dishes; which is a welcomed alternative for those who avoid dairy.
On average, 2 tablespoons of nutritional yeast provides 60 calories and 5 grams of carbohydrate (4 grams coming from dietary fiber). A serving also provides 9 grams of protein and contains all 9 essential amino acids the human body cannot produce. Since vitamin B12 can be of concern for those who are vegan, nutritional yeast does not contain a significant source of vitamin B12 unless it’s been fortified. It does contain 180%, 160%, and 140% the RDA (Recommended Dietary Allowance) for thiamin, riboflavin, and vitamin B6. Since it’s a dry product, it’s best to place it in a mason jar with the lid tightly sealed to keep moisture out. As long as nutritional yeast stays dry, it can last for 2 years.
Nutritional yeast is a vegan/vegetarian, gluten-free, and paleo-friendly ingredient. You can find numerous recipes, cooking tips, and suggestions for using nutritional yeast when you explore websites, blogs, and cookbooks proving it’s possible to eliminate dairy from the diet, without sacrificing flavor and enjoyment. Below are some simple ways you can incorporate nutritional yeast into your diet:
1) Sprinkle it on popcorn or snack mixes for added flavor and zest
2) Add it to soups and stews for increased flavor, texture, and thickness
3) Stir into mashed potato or mashed cauliflower dishes
4) Add a teaspoon to bean dishes for enhanced flavor
5) If you enjoy eating pesto, adding nutritional yeast to your next batch will certainly not disappoint
6) Make decant macaroni and cheese, lasagna, and appetizers without missing the traditional flavor and taste of cheese
7) It’s a terrific salt alternative for those who are salt sensitive or following a salt-restricted diet
If you have any additional ideas or questions for using nutritional yeast, feel free to comment below. If you have any questions or would like to book an appointment, feel free to email me at email@example.com.
“ A healthy lifestyle takes confidence, knowledge, and persistence to achieve, but never disappoints when it finally arrives”.
Prosciutto Wrapped Greens
July 2, 2017
Prosciutto, an Italian thinly sliced ham that’s used in many dishes and appetizers, is considered one of the best-known Italian foods with a history that dates back to pre-Roman times. Prosciutto is often added to Italian salads since it pairs well with fresh greens and olive oil. This recipe incorporates the same concept of a salad but the greens are wrapped around a slice of prosciutto instead of eaten with a fork. Feel free to experiment with different seasonings and ingredients than listed below, as I sometimes add thin slices of avocado to these wraps for an interesting twist. This recipe also makes a delicious, healthy appetizer for a party or small gathering, or it can be prepared ahead of time for an easy snack during the busy week.
• 4 Tablespoons of extra-virgin olive oil or avocado oil
• 2 teaspoons of red-wine vinegar
• 2 teaspoons of lemon juice
• 1 teaspoon Dijon mustard
• 2 teaspoons rosemary
• ½ lb. arugula or fresh greens. (I normally buy the pre-washed brands
to save time)
• ½ teaspoon of freshly ground black pepper
• 4 Tablespoons grated Parmesan cheese
• 12 thin slices of prosciutto. (Most pre-packaged brands of prosciutto
will be thinly sliced. If you shop at an Italian meat market, ask the butcher for thin slices that resemble the packaged brands)
1). In a small bowl, combine the oil, red-wine vinegar, lemon juice, Dijon mustard, and rosemary. Mix well.
2). Add the arugula to the bowl and mix throughout so all the arugula is covered well with the dressing. Sprinkle in the black pepper and Parmesan cheese, mix thoroughly. Taste the arugula to see if it’s seasoned to your liking. Sometimes, I add additional black pepper, rosemary, and Parmesan cheese to enhance the flavor. Set aside.
3). Take a cutting board or a clean flat surface and lay down a slice of prosciutto. (Be careful taking the prosciutto out of the package to avoid tearing)
4). Place a generous portion of the arugula mix on one end of the prosciutto. Slowly roll up the arugula until you reach the other end of the slice. Continue these steps for the remaining ingredients. Serve immediately or place wraps in a sealed container and store in the refrigerator.
Serving Size: 1 wrap
For additional tips and ideas, feel free to email me at firstname.lastname@example.org.
"A healthy lifestyle takes confidence, knowledge, and persistance to achieve, but never disappoints when it finally arrives".
Are You A Mindful Eater?
June 24, 2017
When you first taste food, do you try and give it your full attention? Do you think about all the nourishment and joy food provides your body than simply eating because you’re hungry? Is food an emotional crutch, or the substance you need to live a happy, healthy, and productive life?
To me, eating mindfully is directing my attention to the aroma, flavor, and enjoyment I get from food while slowing down and savoring every bite, and stopping when I feel full and satisfied. Mindful eating can be an effective weight loss tool when followed consistently. Sometimes mindful eating can be described as intuitive eating where an individual follows their body’s natural hunger signals instead of tracking calories and macronutrients for weight loss. Below are some helpful ways for you to follow mindful eating in your life:
1). Slow down your eating pace. Allow your body and your brain to connect. When you eat fast, your brain isn’t able to catch up and recognize that your body’s is full and doesn’t need more food. Some studies have cited that it can take up to 20 minutes to establish a brain-body connection while eating.
2). Know the difference between hunger and emotional eating. Do you eat because your bored, tired, stressed, happy, etc.? Or do you eat because your stomach growls, you have a headache, your experiencing low blood sugar, or because your unable to focus, etc.? It’s important that you know your body signals so you can avoid consuming excess calories that negatively impact health.
3). Develop healthy eating environments. Avoid eating alone if possible. Many studies have cited that eating with others promotes a positive and healthy eating environment where people often consume less calories than eating alone.
4) Choose food for health, not emotion. Choose foods that boost your health, not cater to your emotions. Emotional eating is a powerful force that often causes people to choose unhealthy high fat, high sugar foods that promote weight gain, which further exacerbates negative emotions. Find other activities to soothe your emotions such as reading, taking a walk, meditation, calling a friend etc. Food is not the answer to emotional health!
For more tips and information on mindful eating, you can access the Center for Mindful Eating website at www.thecenterformindfuleating.org. Feel free to reach out to me at email@example.com for any additional information or to schedule an individual appointment.
“A healthy lifestyle takes confidence, knowledge, and persistence to achieve, but never disappoints when it finally arrives”.
Cha Cha Cha Chia! How Eating Chia Seeds Improves Health!
May 26, 2017
Chia seeds are members of the flouring plant in the mint family that’s native to Central and South America. These seeds are tiny and appear useless, however, they are loaded with essential nutrients like omega 3 fatty acids, dietary fiber, and many vitamins and minerals such as, calcium, magnesium, phosphorus and iron. One tablespoon of chia seeds contains 5 grams of dietary fiber.
Chia seeds also increase satiety, which promotes a greater feeling of fullness after meals. When chia seeds are added to water and allowed to sit for 30 minutes, a gel is formed. This gel can be added to items such as smoothies, jams, desserts, etc. to provide a thicker consistency that delays stomach emptying and allows you to stay full longer after eating. This benefit can be helpful weight loss tool.
Below are some healthful ways of incorporating chia seeds into your diet:
1. Make a chia jam. Chia seeds can be added to any jam to provide a thicker consistency but with less sugar due to the amount of dietary fiber. I often make strawberry and raspberry chia jam and it tastes delicious!
2. Add chia seeds to pudding. Chia seeds absorb many times their own weight so when added to liquids they provide a thicker texture and can be ideal for items such as pudding.
3. Make chia seed crackers. Combining chia seeds, sesame seeds, and pumpkin seeds along with some flax seed mill can make excellent crackers that are lower in carbohydrates. They also provide a cracker with a nutty flavor that I find delicious and enjoyable!
4. Use chia seeds as a topping. Add chia seeds to oatmeal, yogurt, puddings, etc. to provide a crunchy, nutty flavor.
5. Mix them into muffins, pancakes, or waffles. Chia seeds have a neutral flavor so they can be added to many foods without negatively impacting taste. Adding 1 tablespoon of chia seeds to your pancake or muffin mixture can add an easy 5 grams of dietary fiber to your breakfast.
6. Snack on chia seed bars. Chia seed bars are located in many retail stores. I have purchased some from Amazon and I enjoyed them. The bars come in many different flavors and are generally around 100 calories per bar.
7. Add chia seeds to meat, fish, or chicken breading. Adding a few tablespoons of chia seeds to your breading can add extra crunch, texture, and boost nutrition to your regular fried chicken, fish, or breaded pork chop recipe.
The above tips are a few healthful ideas for using chia seeds, as there are many more creative and interesting ways of reaping the benefits of this tiny but yet powerful seed. If anyone has additional ideas, please share in the comments section below. I would love to hear your experiences with chia seeds.
If you have any additional questions or would like to book an appointment, feel free to email me at firstname.lastname@example.org. You can also follow me on Instagram for additional nutrition tips and ideas.
“A healthy lifestyle takes confidence, knowledge, and persistence to achieve, but never disappoints when it finally arrives.”
How to Pack a Nutritious Salad in a Mason Jar
May 14, 2017
I love eating salads and they make for an excellent weekday lunch. There are endless possibilities for the perfect combinations of protein, grains, fruits and vegetables to make your salad both interesting and nutritious. Preparing and packing the salad, however, is where the process gets a little tricky. Dress the salad too early, and the salad becomes soggy. Transporting salad dressing in individual containers requires additional preparation and increases the possibility of leakage. For an easy meal planning solution, try packing your salad in a mason jar to simplify prep, without sacrificing flavor and quality. The layering steps to packing a salad in a mason jar are listed below:
1. Salad dressing goes at the bottom. I normally use about 2-3 Tablespoons of salad dressing
2. Hard, crunchy vegetables. Add 1/2 -3/4 cup of vegetables such as celery, broccoli, cauliflower, peppers, tomatoes, onions, etc.
3. Beans or lentils. Add ¼ cup black beans, lentils, chickpeas, green beans, etc.
4. Protein: Add ½ cup of chicken, shrimp, beef, etc.
5. Leafy greens: Top salad with 1-2 cups of spinach, arugula, kale, etc.
6. Seal the jar tightly with the lid and store in refrigerator until time of use
7. When ready to eat, shake the salad in the jar and pour into a bowl.
As I said above, there are endless possibilities for salads that don’t require hours of preparation time but can enhance your overall nutrition. For additional questions or ideas, feel free to comment below or contact me at email@example.com. You can also follow me on Instagram at speakingofnutrition.
“A healthy lifestyle takes confidence, knowledge, and persistence to achieve, but never disappoints when it finally arrives.”
Sauteed Spinach with Garlic and Sun-Dried Tomatoes
April 30, 2017
This recipe is an easy and delicious side dish that can accompany any meal. Spinach and leafy greens are excellent sources of many vitamins and minerals, as well as antioxidants that help prevent and fight disease. Feel free to use fresh or canned diced tomatoes instead of sun-dried tomatoes for this recipe.
• 10 cups of baby leaf spinach
• 3 Tablespoons of extra-virgin olive oil
• 2 Tablespoons grass fed better
• 4 Tablespoons minced garlic
• 1 teaspoon ground black pepper
• 2 teaspoons ground sea salt
• ¾ cup of sun-dried tomatoes
1. In a large saucepan, heat the oil and butter. Sauté the minced garlic and cook until soft.
2. Add in the spinach and sun-dried tomatoes. Sauté for 3-5 minutes or until the spinach is wilted.
3. Add in salt and pepper to taste as desired.
If you have any ideas to enhace this recipe, add your comments below.
"A health lifestyle takes confidence, knowledge, and persistence to achieve, but never disappoints when it finally arrives."
What To Do With A Jar Of Tahini?
April 22, 2017
Tahini, what’s that? How does one cook with tahini?
Tahini is a sesame seed paste that’s similar to a nut butter, but without the sweetness and thick texture. It also has a mild, neutral flavor that can be used in a variety of sauces and dishes. The most common use for tahini is in hummus. However, that’s not the only way to cook with tahini. Below are some additional tips and ideas for eating and cooking with tahini without limiting yourself and making good use of that entire jar of tahini in your cupboard:
1) Spread tahini on toast: On sprouted bread, spread 1-2 tablespoons of tahini for a savory flavor
2) Tahini and vegetables: A variety of raw vegetables taste great dipped in tahini
3) Stir it in a soup: Tahini is a great alternative soup thickener
4) Make a vinaigrette: whisk tahini with sesame seed oil, white wine vinegar, and lemon juice to make a great vinaigrette for salads
5) Add it to marinades or dipping sauces: Mix tahini with garlic or soy sauce to enhance a marinade or create a creative dipping sauce
6) Tahini in cookies: Replace peanut butter or other nut butters with tahini in cookies and other baked goods
7) Add it to side dishes: Include tahini in coleslaw, deviled eggs, and other side dishes for a added earthy, savory flavor
If you have other creative ideas for using tahini, post them in the comments section below. If you have questions or would like to book an appointment, please email me at firstname.lastname@example.org . You can also follow me on Instagram.
“A healthy lifestyle takes confidence, knowledge, and persistence to achieve, but never disappoints when it finally arrives!”
April 9, 2017
Avocados are very nutritious and contain 20 different vitamins and minerals. They actually contain more potassium per serving than a banana. Avocados are also high in healthy, monounsaturated fat, which is anti-inflammatory. Avocado toast is a simple and nutritious breakfast choice with endless possibilities. The recipe below provides a quick and easy way to prepare avocado toast. I used mashed avocado in this recipe, but you can slice the avocado if you prefer that method. I also have added a fried egg or 2 strips of bacon on top of the mashed avocado and it tastes great!
• ½ half ripe Haas avocado
• ½ tablespoon of butter
• 1-2 teaspoons lemon or lime juice, whatever taste you prefer
• 1/8 teaspoon ground sea salt
• 1 slice of sprouted bread such as Ezekiel bread
• ¼ teaspoon crushed red pepper flakes
• 1 teaspoon extra virgin olive oil
• Pinch of fresh ground pepper if desired
1. Scoop out the avocado into a bowl. Add in the lemon or lime juice, ground sea salt, and ground pepper, mash together with a fork until mixture is slightly chunky
2. Toast the bread. When finished toasting, spread butter on toast and place mashed avocado mixture on top of butter.
3. Drizzle olive oil and red pepper flakes on top of avocado
4. Serve immediately
If you have other ideas for avocado toast, please share in the comments below. To book an appointment at Speaking of Nutrition, you can email me at email@example.com. You also can follow me on Instagram at speakingofnutrition.
" A healthy lifestyle take confidence, knowledge, and persistence to acheive, but never disappoints when it finally arrives!"
Turmeric...Colorful Spice and a Powerful Antioxidant
March 25, 2017
Turmeric is a new trendy superfood that’s hitting the nutrition scene. It’s a bright yellow, colorful spice that’s native to India and has the scientific name Curcuma longa. It’s mostly used in savory dishes such as soups, sauces, and curries; however it can also be used in sweet dishes such as breads, cakes, and ice cream. Besides its versatility in cooking, turmeric has anti-inflammatory properties, which provides numerous health benefits throughout the body. Turmeric also promotes heart health by preventing the development of atherosclerosis-the hardening and narrowing of arteries from plaque formation. You can find ground turmeric in the spice section of any grocery store. Fresh turmeric root is mostly found in specialty grocery stores like Whole Foods or Fresh Thyme. The flavor of turmeric can be intense the first time you try it, so start with adding a small amount to your dishes and increase once you get use to it. Below are a few cooking tips for how to add both ground and fresh turmeric to your diet:
• Add 1-2 teaspoons ground turmeric to any soup
• Blend it into smoothies. Start with only 1 teaspoon ground turmeric
• Add 1 teaspoon ground turmeric while sautéing vegetables
• Stir freshly grated turmeric into homemade salad dressings
• Add 1-2 teaspoons of freshly grated turmeric to stir-fry’s
• Sprinkle freshly grated turmeric into egg dishes such as omelets,
frittatas, and quiches
• Add ½ teaspoon ground turmeric to homemade or store-bought
I hope you have fun exploring and experimenting with this colorful superfood. If you have any additional ideas for using either ground or fresh turmeric, feel free to share by commenting below. If you have additional questions or would like to book an appointment, please send me an email at firstname.lastname@example.org. You can also follow me on Instagram at speakingofnutrition.
And always remember… “A healthy lifestyle takes confidence, knowledge, and persistence to achieve, but never disappoints when it finally arrives.”
Cauliflower...A Nutritious and Versatile Vegetable
March 18, 2017
Cauliflower is a member of the cruciferous vegetable family. It's high in vitamins, minerals, antioxidants, and phytochemicals, and contains only 57 calories in 1 cup serving. It's also an excellent source of dietary fiber. Cauliflower is a "white" food that shouldn't be avoided due to its many health benefits. However, like other vegetables, people aren't fully aware of the dishes you can create using cauliflower. The taste and texture is extremely versatile so it can be used in a variety of dishes. Below are some ideas for using cauliflower at your meals that I think you might enjoy:
Cauliflower Fried Rice-Traditional rice is higher in carbohydrates and often leads to an uncomfortable, heavy feeling after eating. Cauliflower rice is an excellent alternative to higher carbohydrate dishes that doesn’t sacrifice flavor or texture. Preparation and cooking time is about 10 minutes, however I recommend using a food processor to reduce preparation time and to obtain a similar texture to traditional rice. Cauliflower rice can be seasoned to your liking with a variety of sauces, spices, and herbs.
Cauliflower Mash-Yes, it's possible for cauliflower to mimic the taste of potatoes! Most recipes for cauliflower mash are simple and easy to create. A food processor is recommend to obtain a similar texture to potatoes. I like to add garlic, butter, and chives to my cauliflower mash recipe. Kids also really like cauliflower mash.
Cauliflower Pizza Crust-A trendy, popular, and delicious alternative for pizza lovers of all eating styles and preferences. There are numerous online recipes for cauliflower pizza crust. It won't look and feel like traditional pizza crust, however I promise with practice and an open mind, you won't be disappointed. When making cauliflower pizza crust, I recommend making a double-batch so you can eat one, and save one for later. It freezes quite well.
Cauliflower Tots- An excellent way to get the entire family, including your kids, to eat more vegetables. They also are excellent appetizers to serve at parties. Search the internet for cauliflower tot recipes and you will find many ideas. Don't be afraid to season any recipe to your liking.
I hope you've enjoyed these ideas on how to incorporate more cauliflower into your diet. If you have any questions or ideas to share, feel free to comment below. You can also send me an email at email@example.com and follow me on Instagram at speakingofnutrition.
And always remember: "A healthy lifestyle takes confidence, knowledge, and persistence to achieve, but never disappoints when it finally arrives!"
Meal Planning Mistakes Beginners Make... And Solutions on How to Solve Them
March 12, 2017
Success starts with a plan! This is true for life and it's certainly true for eating well. I get asked the question so many times "Stephanie, how do I plan my meals"? I won't lie to you, meal planning takes work and dedication to achieve. However, it's not as painful or difficult as people perceive. The approach you take to meal planning determines your chance of success. Below are a few common meal planning mistakes I often see beginners make and some solutions on how to solve them.
1. Expecting a perfect solution to meal planning. "There is no PERFECT solution to meal planning. I repeat, there is no PERFECT solution to meal planning." The sooner you accept that meal planning can be frustrating and challenging at times, the easier it will be for you to embrace those challenges and make good decisions. Whether you use a meal planning app, a home delivery service, or old-fashioned paper and pen, any method can work and provide the results you're looking for. The question is...what method works best for you?
2. Not giving meal planning sufficient time to become a habit. Believe it or not, becoming a successful meal planner takes time and practice like anything else. You're learning a new skill and developing new habits in regards to food preparation and cooking. No matter what meal planning approach you take, give it at least 30-60 days before giving up.
3. Not utilizing the food you currently have in your house. Food is expensive and I hate to see anyone waste money on food. You don't need to spend tons of money to plan meals. Start with the food you currently have in your house and build your plan from there. You may discover you already have all the ingredients you need to make a certain recipe and this will save you both time and money at the grocery store.
4. Skipping upfront meal preparation. Meal preparation is the key to successful meal planning. Taking an extra 15-20 minutes on Sundays or 5 minutes in the morning before work to clean vegetables, make some hard boiled eggs, or season meat can cut down on cooking time during the busy work week. Anything you can do ahead of time will make cooking in the evening much more enjoyable.
5. Mondays are not for trying new recipes. If you're like me, you hate Mondays. On Mondays, stick to leftovers or basic meals you make a million times. If you want to try a new recipe on Monday, make sure it is 5 ingredients or less and avoids complicated cooking instructions. Give yourself every chance to succeed and this means taking it easy on Mondays.
I hope you enjoyed these meal planning tips. If you have a topic you want me to blog about, please let me know. For additional tips and advice continue to follow me at speakingofnutrition.com and check me out on Instagram at speakingofnutrition. And always remember, " A healthy lifestyle take confidence, knowledge, and persistence to achieve, but never disappoints when it finally arrives".
March is National Nutrition Month
March 5, 2017
Did you know that March is National Nutrition Month? National Nutrition Month is a nutrition education and information campaign created annually by the Academy of Nutrition and Dietetics. The campaign promotes the development of healthy eating and lifestyle habits that promote overall wellness and disease prevention.
The theme for 2017 is " Put Your Best Fork Forward" which serves as a reminder that every bite and every food choice you make throughout the day impacts overall health. I have to admit, I haven't always been a fan of the themes for National Nutrition Month, however I really like and respect this years theme. "Put Your Best Fork Forward" resembles what I believe, live, and promote daily in my life and in my business. Nutrition is a powerful tool that has the ability to both prevent and treat chronic disease but it's often times neglected for various reasons. So this month I challenge all of you to stop, think, and reflect before eating, and ask yourself this question "Am I Putting My Best Fork Forward Towards Health?"
If you want additional information regarding National Nutrition Month check out The Academy of Nutrition and Dietetics website at www.eatright.org. If you need additional nutrition information or want personalized nutrition support feel free to call or contact me at firstname.lastname@example.org to book an appointment.
Have a Happy and Healthy Week!
February 8, 2017
Hello everyone and welcome to Speaking of Nutrition, LLC!
My name is Stephanie Pitt and I am the founder and owner of this dynamic company. I am very excited to share with you my nutrition knowledge and experience by providing tips, recipes, and ideas designed to motivate and empower you to confidently reach your desired health goals.
There isn’t one right way to eat that works for everyone and my goal is to provide you with sound and updated nutrition information which covers a broad range of topics such as diabetes, meal planning, grocery shopping tips, and components of ketogenic or vegan diets. I love to cook, write new recipes, and have fun in my own kitchen so I assure you that following this blog will reflect the interesting and enlightening discoveries I make while I experiment with a variety of foods.
I hope you enjoy following my blog and are able to learn some valuable nutrition information along the way. And always remember: “A healthy lifestyle takes confidence, knowledge, and persistence to achieve, but never disappoints when it finally arrives.”