Tag Archives: health

Banner with words "Hello October" and a row of pumpkins on the bottom border.

Hello October 2024

Dietitian, Food, health professional, Healthy Diet, Heart Healthy, home cooked meal, meal planning, Meal Prep, nutrition, nutrition coaching, plant based, plant-based, Recipe, registered dietitian, Vegetarian, wellness, , , , , , ,

On the table for October is a meal-prep Breakfast Burrito Bowl and the top 5 nutrition recommendations I make for most patients.

Hello beauti-fall people!

I love fall! I love the crispness in the air, the vibrant colors on the trees, and the winter squashes on my table! (I have no idea why I live in Florida where we don’t have much of an autumn season).

Butternut is better than pumpkin.

I said it, I meant it, and I’m bringing you one of my favorite meal prep breakfasts this month. People rave about this Breakfast Burrito Bowl because it is so flavorful and filling. And it features butternut squash, which is why you butternut miss this recipe! 

Lately, my work with patients has focused on revisiting the basics of nutrition. What to eat can be incredibly complex when you dive into all the little details about food. What to eat can also be incredibly simple when you focus on the big picture. 

Many patients come to me with lots of questions about the details – and for good reason – there is so much nutrition and food noise out there! Those details can absolutely matter and are worth talking about. But… only after the big picture changes have been made. 

In this edition, I am sharing my Nutrition 101 spiel, along with the 5 things I usually ask my patients to focus on first.

My hope is these tips can help you too – especially as you start to navigate the holiday season. 

PS – If you want to get this goodness delivered right to your inbox, you can subscribe to my newsletter!

Yours in good health, 
Alexia Lewis, RD 
Keeping Healthy Simple Club ®
Alexia Lewis Health and Wellness

What’s On My Table This Month

Ever wondered what a dietitian eats? Surprise! It is not only super-healthy foods. This dietitian eats for nutrition and for pleasure. You can too. 

Breakfast Burrito Bowls

Picture of 3 meal prep containers filled with breakfast burrito bowls.

My morning routine is: coffee first, exercise second, breakfast third. 

It’s usually around 9:00, when I am ready for breakfast. The time makes it tempting to go straight into work without eating, so I need something that is grab-and-go but also homemade, healthy, and delicious. Meal prep to the rescue!

This recipe is also a winner for those who don’t like breakfast foods. 

To make, open up 3 meal-prep or other storage containers and start building your burrito bowl by adding these ingredients to each container: 

  • 1/3 cup sliced and cooked Vidalia (or other sweet) onion
  • 1/4 cup chopped Roma (or plum) tomatoes
  • 1/2 cup rinsed and drained low-sodium black beans
  • 1/2 cup cubed and roasted butternut squash
  • 1/3 of a medium ripe avocado, diced
  • 1 teaspoon fresh lime juice
  • 1/8 teaspoon each of garlic powder, cumin, paprika, chili powder (use less if you don’t like spicy), and a dash of salt.

Mix the ingredients within the container to distribute the seasonings.

Top with a cooked egg. Boiled and sliced works well or if you have time you can cook an egg before you eat. 

TIP! Butternut is a pain to chop. Consider splurging on the pre-chopped squash!

This recipe can be adapted in so many ways. Change the protein, change the beans, change the veggies. It will all work and transform this recipe into a lunch or dinner!

The nutrition info will vary based on the brands you choose, but one serving (one bowl) comes to about 325 calories, 16g protein, 39g carbs, 13g fat, 3g saturated fat, 139mg sodium, and 13g fiber. 

Post a comment with a picture if you make this!

PS – I am not perfect! I don’t always do morning routing step 2: exercise. It’s totally a new habit in the process of being built!

What I’m Coaching On Lately

You can catch a glimpse of what my coaching style is like in this section, where I share some of what I’m working with my clients on. 

Going back to the basics has been the focus for many of my patients recently.

So, here are the first 5 big picture nutrition recommendations I make for many of my patients. Below it is information that covers some basics about food and nutrition to help you understand the recommendations, which are:  

  • Meals: Include all three macronutrients and a bunch of non-starchy vegetables.
  • Snacks: Include a protein and a carb.
  • Water: Drink it. 
  • Alcohol: Limit or avoid it.
  • Fiber and Fermented Foods: Eat daily. 

Nutrition Basics. 
What and when we eat can be driven by many reasons: hunger cues to fuel our bodies, social events, cultural norms, and even to soothe emotions. You are allowed to eat any food for any reason, but you must realize that the foods you choose impacts your health and wellness.

Macronutrients are nutrients your body needs in large amounts. They provide energy (calories) and maintain your body’s structure and systems. 

  • Proteins build your body’s muscles and other tissues, enzymes, hormones, and more. 
  • Carbohydrates provide energy to your body and brain, protect your muscle, and more.
  • Fats store energy, build hormones, and are needed to absorb some vitamins, and more. 

Micronutrients are nutrients your body needs in smaller amounts. These vitamins and minerals play a role in your body’s processes and promote improved health. 


Nutrition to Promote Health. 

Eat fiber and fermented foods. These help with gut health, regularity, and more. 

Drink water. It is needed in large amounts and plays a vital role in your body. 

Avoid or limit alcohol. Not only does this provide extra calories, but it often has a negative impact on health.

Hopefully, these tips can help you stay focused on the big picture as you navigate nutrition and food changes, especially over the upcoming holiday season. If this sounds good to you and you want to work with me on your health and wellness, keep reading below…

Medical Nutrition Therapy

You can work one-on-one with me through Nourish and your health insurance may even cover the cost!

Click the button below to start the scheduling process:

  • One of the first screens when you start will let know if your health insurance is accepted by Nourish.
  • Before you finish the booking process, you will enter your insurance information and get an estimate of the expected costs.
Yes! I Want To work with Alexia on my health and wellness!

What To Expect on a Grocery Store Tour

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Are you curious about what actually happens on an interactive grocery store tour? Many people are unsure what to expect if they tour a grocery store with a nutritionist. Wonder no more – here is what you can expect on a grocery store tour with N.E.W. Motivation Coaching.

what to expect grocery tour blog imageA grocery store is an excellent resource for learning about food and food marketing in general, discovering which foods and products will work best for you and your family, and getting answers to your health and food questions.

In short, it is the best place to learn which foods can help you with your food goals because you have direct access to all the foods!

Expect a Mini Nutrition Education Class

Spend the first 15-20 minutes in a mini-class where you will learn the big-picture guidelines about the nutrition or health topic, how to read food labels, and what to look for on food packaging. You also get recommendations from 1-3 different agencies that make dietary recommendations so you can decide which guidelines fit your goals and food preferences the best.

Examples of tour topics include:

  • Heart Healthy Proteins
  • Healthy Grab-and-Go Grocery Store Meals
  • Fat, Sugar, and Salt
  • Keto Dieting – All about Dietary Fats
  • Low Carb Diets – Focus on Healthy Proteins & Fats

Expect to Walk the Store

This is where the fun really begins! After the mini nutrition education class, you will put Food-Label-Detectiveon your (imaginary) detective hat, go into the store, and put our hands on food packages. You get to put what you just learned into action to make better-for-you food choices.

You can go to the foods and brands you typically choose to take a good look at the packaging and compare it to other options. While brands may be recommended by your nutritionist based on your food preferences, budget, and health goals, you will not get any blanket brand recommendations during these tours. No kickbacks or bias here!

You will check out the package claims, nutrition facts, and ingredients to ensure the foods you choose fit into your food guidelines, you may learn about some hard-to-pronounce ingredients including what they are made of and how safe – or not – they are, and you may pick up some new tricks and tips to get the most out of your food choices. You also learn a little about how grocery store layout and food packaging can affect your buying choices without you even realizing it.

Expect Each Tour to be Different

Each tour has a focus but your questions determine where we go in the store and which foods we investigate.

Aisle by aisle, the nutritionist will help you make better food choices by pointing out marketing strategies and misleading packaging, showing you resources in the store that you probably haven’t ever noticed, introducing new foods and ingredients, and answering your food and nutrition questions.

Expect to Get Goodies

You always receive recipes related to the tour topic. You may also get samples of foods or coupons or other goodies like fabric grocery bags or shopping lists.

Expect to Become Empowered about Food

By the end of the tour, the confusion and anxiety around which foods to put in your grocery cart with will have been whisked away by the experience and insight you gained from having a dietitian at your side in the store.

You+RDYou will walk away empowered knowing you can choose healthier-for-you foods on your very next shopping trip. After this fun and interactive experience, you will be so much closer to knowing exactly how use food and nutrition to reach your health goals. You will also be well prepared to handle life’s curveballs because you know how to critically evaluate food packaging – instead of just getting brand recommendations. You will now have the skills to change your food choices as your health, needs and schedule changes.

In short, you will become an bonafide food label detective.

This is a guest blog by Vanessa Tarbell, University of North Florida Undergraduate Nutrition Student. 

Does An Apple A Day Really Keep The Doctor Away?

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In honor of American Heart Month, we are celebrating apples for heart health! Check out our newest recipe (Cinnamon Roasted Apples) and read on to learn why affordable, delicious apples are a great choice for your health and how to always pick the best apple from the bunch.

First, where did this “apple a day” idea come from?  The expression originated in the United Kingdom, specifically, Pembrokeshire in Southern Wales. The original proverb was “To eat an apple before going to bed, will make the doctor beg his bread.” We found record of it first being published in the February 1866 edition of Notes and Queries magazine.

apple-a-day

While there wasn’t really research done on apples way back then, they got it right about the possible health benefits of apples. Research shows many possible health benefits associated with apples due to some of the wonderful little phytochemicals (plant compounds) that are found in apples. For example, apples have:

  • Phenolic Compounds which may have antimicrobial properties and are associated with reduced risk of tooth decay
  • Flavonoids (specifically quercetin) which is associated with reduced risk of lung and colorectal cancer
  • Pectin, phytosterols and polyphenols which are associated lowering cholesterol levels which can reduce risk of cardiovascular disease
  • Flavonoids which may improve endothelial function (basically the ability of your blood vessels to expand and contract when they are supposed to) in people who are at risk for cardiovascular disease – which may reduce their risk for cardiovascular disease

So, yeah. apples, which happen to be the 2nd most eaten fruit (yay!) pack a powerhouse of nutrition-rich, health-promoting goodies!

All this being said. Please don’t rely on apples when you need to visit the doctor! 

Good news – apples are available year-round and believe it or not, every single state in the USA grows apples. This could be thanks in part to Johnny Appleseed (remember him?) who planted apple trees on his trek as the United States were settled. And we are happy he did as the crabapple is the only apple native to North America.

Let’s talk real life here. You’re in the grocery store and looking at a huge selection of different types of apples. How do you know which apple to choose?

Well, we always say the best choice is the one you enjoy the most, so feel free to grab your favorite type of apple and call it a day!

After that, look to your food budget… which brings more good news: apples are affordable. If your food budget is your main concern, choose the least expensive type of apple.

If you want more details though…

In terms of picking out a good-quality apple, select ones that are firm, show no signs of bruising or decay, and don’t have broken or shriveled skin.

Great tasting apples should be ripe when picked, to maintain consistent flavor, texture, and make them last longer. You can speed up ripening by leaving them at room temperature, then store in the refrigerator when they are ripe.

There are many varieties of apples, each variety with its own distinct characteristics. For example, the Red Delicious, is excellent eaten fresh or in a salad, but does not do well in roasting. Some apples that are good for baking and/or roasting are the Fuji, Gala, Golden, Granny Smith, and the Rome Beauty. Click for more information on the different types of apple varieties and what they are best suited for.

Nutritionally:

One medium apple has just under 100 calories, 25 grams of carbohydrates, 4.5 grams fiber, and 14% of the daily value for Vitamin C. It has no fat, very little protein (1/2 gram), no cholesterol, and only 2 mg of sodium (yes, natural foods have sodium – check out our series of videos on salt!).

Don’t peel your apples! Pectin and about 2/3 of the nutritional goodness (fiber and antioxidants) are in the skin. Also, be careful when juicing. There are approximately 2 1/4 apples in an 8-ounce glass of juice so you can really get a lot of calories and natural sugars by juicing and won’t register fullness the same way you would if you ate 2 apples.

The N.E.W. Motivation Coaching criteria for heart healthy foods includes (1) has fiber, (2) low saturated/trans fat, (3) low sodium, (4) low added sugars, and (5) not too high in calories. Apples are a perfectly heart-healthy choice!

Post a comment and let us know your favorite type apple or apple recipe! We are partial to the Honeycrisp variety and love us some good apple pie… and our Recipes Page has our Cinnamon Roasted Apple recipe which mimics the flavor of apple pie! YUM!

This blog was researched and written by Millie Yeamans, UNF Nutrition Student and edited by Alexia Lewis RD. We support RD2BE students!

Have-you-had-an-apple-today

References:

  1. The Meaning And Origin Of The Expression: An Apple A Day Keeps The Doctor Away. Phrases.org.uk. https://www.phrases.org.uk/meanings/an-apple-a-day.html. Accessed February 13, 2018.
  2. Kalinowska M, Bielawska A, Lewandowska-Siwkiewicz H, et al. Apples: Content of phenolic compounds vs. variety, part of apple and cultivation model, extraction of phenolic compounds, biological properties. Plant Physiol Biochem. 84 (2014) 169-188. http://dx.doi.org/10.1016/j.plaphy.2014.09.006
  3. Boyer J, Liu RH. Apple phytochemicals and their health benefits. Nutr J. 2004;3:5. https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-3-5/.
  4. Bondonno N, Bondonno C, Croft K, et al. Flavonoid-rich apple improves endothelial function in individuals at risk for cardiovascular disease: a randomized controlled clinical trial. Mol Nutr Food Res. 2018 Feb;62(3).  https://www.pubfacts.com/detail/29086478/Flavonoid-Rich-Apple-Improves-Endothelial-Function-in-Individuals-at-Risk-for-Cardiovascular-Disease. 
  5. Drake BH, Shertzer JK. Selecting, Storing, and Serving Ohio Apples. https://ohioline.osu.edu/factsheet/HYG-5507. Published February 25, 2010. Accessed February 13, 2018
  6. McWilliams M. Fruits. Food Fundamentals. 10th ed. Pearson Education; 2014:120.
  7. Commodity Apples. https://www.agmrc.org/commodities-products/fruits/apples/commodity-apples. Accessed February 14, 2018.
  8. Apple Facts. https://extension.illinois.edu/apples/facts.cfm. Accessed February 14, 2018.
  9. Apples, raw, with skin. http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1809/2. Accessed February 14, 2018.

 

Salt: Where Does the Salt in Your Diet Come From?

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This is Video/Blog # 2 in our Series: All About Salt.

Myth or Fact? I don’t have to worry about my sodium because I don’t use the salt shaker at meals or when cooking?

When my clients want to reduce sodium in their diets, they typically focus on the salt shaker. They believe if they don’t add salt to their food at the table or when they are cooking, it is enough to keep their salt intake low.

Is it enough?

This is a MYTH!

Wait. What? Why???

Most of the salt in the average American diet – a whopping 71% according to the Centers for Disease Control and Prevention – comes from processed foods and restaurant foods – not from the salt we add during cooking or sprinkle on to our cooked steaks or vegetables!

In fact, the foods with hidden sources of salt are the biggest offenders since many do not realize they are so high in salt. The American Heart Association has dubbed these foods the “Salty Six.”

The Salty Six includes:

  • Breads
  • Deli lunch meats
  • Sandwiches
  • Pizza
  • Soups
  • Processed chicken products.

And, if they asked me, I would make it the Salty Seven and added

  • Sauces and condiments

Can you Trust the Food Packaging Claims?

You can always look at the nutrition information label to find the milligrams (mg) per serving – just be sure to notice how much is considered one serving of the food per the label.

Those nutrition claims on food packages are a little trickier. Let’s quickly go over what those nutrition claims really mean.

First, realize that some of the claims are based off comparing the lower sodium version to the regular version.

If you see “reduced sodium” on the label, that means there is at least 25% less salt than the regular version. So, if your food is a salty one – like soup that can have 2000 mg in one can, then reduced sodium may still have 1500 mg which is not what I would consider low in sodium at all.

Claims that mean low sodium include “low sodium” with 140 mg or less per serving, “very low sodium” with 35 mg or less per serving, and “salt / sodium free” which means less than 5 mg per serving.

Finally, “no salt added” means just that – salt was not added during the food processing. The food may or may not be high in salt naturally.

Check out the video where I review some food packages and talk about the salt in some common foods – including what you just might be eating for lunch today!

So getting rid of the salt shaker may not be enough to get you to your salt intake goals.

Which may make you wonder… just how much salt should I actually eating? I will answer that question with our next video!

To get these when they are released – subscribe to my YouTube Channel

Slide7

All About Salt: Sodium

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I just finished sharing some information over on the N.E.W. Motivation Coaching Facebook page about salt and decided to post the information and links to the videos here.

Myth or Fact? Sea Salt has less sodium than Table Salt?

First up, we addressed a great question we hear from our clients a lot – does sea salt have less sodium than table salt.

This is such a confusing topic and I’ll share with you why this is so confusing.

One reason is there are nutritional differences in the different types of salts which is due to the source of the salt and how it is processed.

Sea salt comes, of course, from the sea and is typically processed through evaporation, meaning the food manufacturer takes the water away and what is left is your sea salt. Because of this processing, it has different minerals than table salt and may contain potassium, magnesium, phosphorus, and other trace minerals.

Table salt typically comes from salt mines and is stripped of minerals during processing but… typically it comes with added iodine since we used to have a pretty big goiter problem back in 1920s and this is how the powers that be decided to fix the problem. Nutritionally, 1 teaspoon of table salt has no calories and has very small traces of minerals found in sea salt. If you look at the label for table salt, you may see additives. Typically, calcium silicate is in there to prevent clumping and potassium iodide is the vehicle to get the iodine in salt.

But the big question is: DOES SEA SALT HAVE LESS SODIUM?

Slide1-less-sodium

And the answer is YES… and NO!

Oh, don’t you hate that! Well, this will help. Here’s why:

By weight, sea salt does NOT have less sodium than table salt!

However… by volume (when you grab a pinch or use a measuring spoon), sea salt HAS less sodium!

This is because sea salt – and kosher salt – usually has larger crystals so less fits in a spoon due to how the crystals fall against each other leaving little pockets of air in between them. Table salt is very fine and so there are no little pockets of air as the granules nest next to each other.

To compare:

  • 1 teaspoon of table salt has 2325 mg of sodium
  • 1 tsp of sea salt has between 1200 – 2360 mg
  • 1 tsp of kosher salt has between 2000 – 2360 mg

So it really all depends on how those little salt crystals settle.

Hopefully, now it makes a little more sense to you.

So… which one should you choose?

Well, Salt is a flavor enhancer which means it brings out the flavors and makes food more delicious. So, yeah, use a little salt when you cook!

Salt is also important in baking since baking is pretty much just a delicious form of chemistry so it is important to be precise to get good baked goods. For baking, follow the recipe to decide which type of salt to use.

For other cooking, professional and home chefs tend to prefer larger crystals but if you need the salt to dissolve a smaller crystal would be a better choice.

When it comes down to the nutrition, there is not much difference between the different types of salt and there are no magical health and healing properties in the more expensive or organic salts. However, the trace minerals or other fancy things that may be added to the more expensive salts may change the flavor.

In the end, choose whichever type of salt you prefer that best fits your budget.

A Gift: Enjoy the Holidays without Sabotaging Your Health

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I am beyond excited to announce a gift to you from me and N.E.W. Motivation Coaching. Because I am so unhappy with the Diet Culture / Weight Loss wheels turning as we come to the end of another year, I am giving away – yes free – both a video course and a booklet this year. 

Survival-Guide-Image

Unfortunately, December is a month when many feel overwhelmed with stress and give up on their health goals believing they will return to healthy habits in January when they make their resolutions.

There is some good in this actually.

If you look at the research on willpower, it indicates that people are not as successful at white-knuckling it / sucking it up / using their willpower to [insert goal here: stick to their meal plan, exercise daily, go to sleep on time, etc] when they are either stressed or depressed.

The trick is to manage the stress or depression first and then re-focus on health goals. If you are stressed in December, then relaxing on your health goals may be 100% appropriate. 

Giving up entirely to eat like a jerk and couch surf for 4-6 weeks, however, can result in a pretty big back-slide on health complete with weight gain and loss of cardiovascular endurance and muscle mass/strength! Oh, and an increase in blood pressure, cholesterol, blood sugars, and those other health concerns that are totally impacted by your daily food and activity choices.

So, what do we do?

I’ve got an idea: Find a way to both enjoy the holidays and keep some focus on your health goals. It is so very possible to do with a few tricks & tips up your sleeve!

Planning

The free course gives you 5 realistic tips to coast through the holidays while staying true to your health – and weight – goals as well as 3 worksheets and a health coach walks you through making your personal strategy in the videos so you can enjoy the holidays without sabotaging your health!

You also get tips for making traditional holiday foods healthier AND a list of which herbs and spices pair best with which foods so you can reduce fat and sodium without sacrificing flavor.

This course is designed for:

– Dieters who are tired of the repeated cycles of weight loss and regain who want to find peace with food, activity, and themselves so they can improve health and weight

– Adults with – or at risk for – chronic lifestyle diseases who want to find realistic and enjoyable ways to approach lifestyle changes so they can reduce their risk for chronic diseases and live a healthier life.

– People who are confused or overwhelmed with all the conflicting rules and information about nutrition and exercise who want to sort it out so they can find a lasting, realistic plan that works in their unique lives.

True-Health-Requires-Balance

I offered this information last year as an in-person class and just didn’t get to share it with enough people! So this year we are giving it away in order to get this good info into the hands of more people who need this type of support and guidance during the season.

Check it out – try some tips before the next big holiday meal in just a few short weeks – and share this with anyone you think may benefit from it! There is no limit on how many freebies we give away so share it as much as you would like to!

Here is the link text: https://new-motivation-coaching.teachable.com/p/our-favorite-5-tips-to-enjoy-the-holidays-without-sabotaging-your-health

So you know, this is only 50% of the tips we share in our Love Yourself Healthy Plan. We will be sharing more on that soon!

Yes, you can eat the pecan pie AND be healthy.

Abracadabra – you’re thin!

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I have to share that I’m feeling kind of sad, angry, and disillusioned. It’s that time of year, I know. That time where every crazy idea about weight loss and getting ripped invades every media outlet in our lives.

I should be used to it; but I’m not.

It makes me sad because of all the bullshit out there.

Just this week, I’ve seen very disturbing ads. Disturbing on one hand because they are utter ridiculousness. Disturbing on the other hand because of people’s reactions to them… or should I say blind faith in them being their magic bullet for weight loss. Oh, yeah, without having to do anything except buy and use this magical new product.

Have you seen the ad for lycra pants with some magical compound woven into the fabric that is absorbed by your skin and melts fat away yet?

Really?

I mean really – think for a moment and tell me if you believe this? If this were true, everyone would know about this magical potion that melts body fat – no work required, just rub it on and abracadabra – you’re thin!

I also just saw and ad for exercises no one over 40 should do because hormones.

What the bloody hell?

I couldn’t watch it all but this charlatan has a whopping 4 studies he is using to back up his claim that women over 40 shouldn’t do cardio because it messes up their hormones (again, what the bloody hell?). Oh and I guess cardiovascular health is not as important as your weight even though heart disease remains the #1 killer in the USA?

Ummm. Okay, let’s move on ignoring this major fact.

The next part was that this guy can show you the 12-minute exercise plan that will keep you burning fat and calories for hours after you exercise (spoiler: pretty much all exercise has this impact – Learn more about EPOC.)

Damn you science.

Yes, hormones are a big part of weight loss and metabolism. But the detox metabolism tea or the 12-minutes of exercise a day aren’t going to fix them or abracadabra – we’d all be thin!

But the worst part for me is the comments. This is what makes me angry.

It’s not what I’d expect of people crying BULLSHIT! No, it’s the vulnerable and hopeless pouring out their health problems in a comment and asking if the program will work for them.

People peddling this bullshit to these people should be ashamed of themselves. 

get-pissed-off

Of course, we also have had the supplements and pills around for decades now. Someone is still making money off them (off of you?) or they wouldn’t still be peddling this particular type of snake-oil.

The claim, as always, is just take these pills, no exercise or food changes required and abracadabra – you’re thin!

At least the shakes let you know you have to give up eating twice a day and instead drink their miracle shakes.

Listen, there is some evidence (as in research, not testimonials) for pills and supplements for weight loss but the fine print is usually along the lines of people losing an extra few pounds (not a lot of weight) when they also exercise and/or change their food. It’s not just the pills, people. And there’s not a big difference in weight lost with the pills.

Do you know what you are risking for that extra 5 pounds off loss with a pill or supplement?

Well, if it’s an over the counter supplement, just liver failure or death because these are not regulated.

If it’s a prescribed medication, then it’s just insomnia, damage to liver or heart valves, increased blood pressure, seizures, and diarrhea – fun!

But hey – 5 more pounds! Woo!

Learn more about weight loss prescriptions and supplements and the difference in how these come to market.

At least with the shakes you know you are going to be starving yourself – no matter how “filling” the shakes claim to be, it’s not food and there is no chewing.

But sure, take in a mere 700-1000 calories a day and you will lose weight… and stall out your metabolism so when you stop the shakes (because come on it is not a life-time plan), all that weight you re-gain is going to be fat instead of muscle now because you have wrecked your metabolism.

They should put that in the ads too #truthinadvertising.

Pyramid-Schemes

Actually, one of my favorite studies on an MLM shake product was provided by a seller and touted as proof that their shakes are different. The punchline? After actually reading the journal article, it turns out they gauged their weight loss shakes a success because the shake users regained less weight after one year than other dieters.

WTH? Regained less weight.

Right. Not actually losing weight… but regaining less weight back. Wow.

This all makes me disillusioned because here I am – hello – peddling health and weight loss through exercise and nutrition changes along with lifestyle management for stress and sleep.

Yawn. Boring.

And what? I expect people to do some work?

Yes. Work smarter, not harder; but work nonetheless.

At any rate, these are some random thoughts from a dietitian health coach as the money-making season begins for weight loss.

I have no real point today.

I’ll sit by and bite my tongue… and hope that someday we can see behind the abracadabra curtain and believe that common sense is sexy again.

Presto Pesto Panko Chicken

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This is a #HelloFresh meal delivery review of the Presto Pesto Panko Chicken with a Green Salad and Roasted Potatoes. HelloFresh provided a Meal Delivery Box containing three meals to me free of charge. This post is therefore #sponsored. As always, all opinions in my reviews are mine and I if love it or hate it, I’ll let you know.

Admit it – you just said, “Presto Pesto Panko Chicken” out loud, didn’t you? No? Well, say it because it’s kind of fun to say! And it is good to eat too! That presto panko crust goes on top of pesto which goes on top of chicken – this layering results in a wonderfully moist chicken with a crispy crust!

Mangia! And mangia you will as this is one big plate of food!

 

Did you realize that chicken recipes are the most googled recipes? While I’ve said this for years and it makes total sense because have you had plain baked chicken? Bland and chewy! But… I actually have no evidence to back up this claim. So… I googled it. Google says “chicken as food” has been in the top 10 for 146 months. That’s a lot of people looking for chicken as food so I stand by this statement.

Google-Chicken
Image from: https://trends.google.com/trends/topcharts

Back to the dish…

Nutritionally, one serving comes in at 630 calories, 6 grams saturated fat, 50 grams carbs, 8 grams fiber, and 52 grams protein.

What would I change?

What I’m finding with HelloFresh meals is that – for how I eat – the calories, oil, and salt are too much for my preferences. It is easy to fix the oil and salt as I cook and I do this with every recipe. Fat and salt makes food delicious so I get it; it’s just not my cooking style and doesn’t fit in with my personal health goals.

Also, I would like more veggies! I’m a mostly-veg-for-my-meals type with a side of meat/protein and a small portion of carbs. This is also a quick fix by eating half the meal one night paired with some extra veg and saving half for the next night.

What did I love?

Easy peasy – the only chopping is the potatoes and the clean up was super fast.

The extras! Leftover ingredients included half the panko, half the pesto, and half a lemon. Score!

The crispy. I mentioned the chicken had a nice crunch but the potatoes were also soooo crispy. I love crunchy food and this dish delivered lots of crispy crunching.

Lessons Learned?

Okay. There is a definite trend. I need to read the directions better while multi-tasking with video and pictures! I used and entire HALF of the lemon when the recipe called for A SQUEEZE of juice on the greens! The salad was very puckery-lemony (totally on me, not HelloFresh!

HelloFresh provided a Meal Delivery Box containing three meals to me free of charge. This post is therefore #sponsored. As always, all opinions in my reviews are mine and I if love it or hate it, I’ll let you know.

For the Love of Pumpkin!

Dairy-free, Dietitian, Food, health, health professional, Healthy Diet, Heart Healthy, home cooked meal, meal planning, Meal Prep, nutrition, Power Bars, pumpkin, Recipe, Smoothie, Snacks, Vegetarian, wellness, , , , , , , , , , , ,

Why do we have such a fascination with pumpkin every autumn? Could it be the childhood memories of pumpkin carving, roasting pumpkin seeds, and the fun of dressing up for Halloween to go trick-or-treating? Or could it be the bombardment of some delicious pumpkin goodies being brought back on the market – hello PSL and Pumpkin Spice Cheerios – I see you!

 

I am firmly in the pro-pumpkin camp and will share some tidbits from an article I wrote way back in 2012:

Choose a pumpkin that is firm and has no visible damage or soft spots. The whole vegetable can be stored for months in a cool, dark, dry place. There is no need to refrigerate your pumpkins; they keep best around 55 Fahrenheit. Once you cut the pumpkin, however, it begins to deteriorate and only lasts a couple of days.

Pumpkin is a low calorie, fiber-rich, and nutrient-rich starchy vegetable. (Sorry my low-carb friends – pumpkin does not fall into the non-starchy veg category!) Pumpkin rates as a nutrition rock-star due to its vitamin A content. This is from the pigment, beta-carotene, which is a precursor to vitamin A and gives pumpkin its orange color. Vitamin A promotes healthy eyes and vision and is involved with immune function and reproduction. It appears that vitamin A reduces risk of certain cancers in non-smokers and may slow vision loss associated with age-related macular degeneration. While there are concerns with too much vitamin A from supplements, beta-carotene has no adverse health effects except for a change in skin tone to an orange hue. This could be an advantage if you find yourself without a costume for Halloween…

Seeds are typically packed with vitamins and minerals and pumpkin seeds do not disappoint. If you have the calories to spare, you will also get a hefty amount of magnesium, phosphorus, copper, and zinc (all over 50% DV) as well as 25% DV of iron. Only 5 of the 28 grams of fat is saturated fat and there is no trans fat.

My company – N.E.W. Motivation Coaching – is hosting a Pumpkin Love Make & Take Workshop next week and I would love to have you join us if you are local!

Whatever the reason, pumpkin is a delicious and versatile addition to your meals and snacks. And I’m not just talking baked pumpkin deliciousness like pumpkin pie or pumpkin breads… I’m talking some new ways to add pumpkin to your plate with a Pumpkin Vinaigrette, a Pumpkin-Nilla Chai Smoothie, and Pumpkin Power Bites!

Pumpkin-Love

New ebook and special for October

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Many people know that following a gluten-free diet means not eating wheat bread and pasta but they have very little help figuring out what they can eat or where else gluten is hiding in their food, medicines, and other products. Well, I can help with that! I just published an ebook: Celiac Disease: Real-Life Nutrition Strategies to Improve Symptoms and Heal Your Gut. This ebook gives and easy-to-understand explanation of what really happens in your body if you have celiac disease, provides guidelines and tips to ensure food choices are truly gluten-free, and goes one step further to list foods to help avoid common nutritional deficiencies.

COVER-celiac-diseaseAround 95% of people with celiac disease have not even been diagnosed and are suffering with symptoms such as stomach pain, bloating, diarrhea or constipation, and even fatigue and joint pain. This ebook gives them real-life solutions for how to change their food choices so they don’t have to live with these uncomfortable symptoms, allow their body to repair damage from gluten, and still enjoy delicious food.

If you are not the reading type (well first, thanks for reading this blog), I’ve also got a special going on for October and am offering 50% off the “Go Gluten Free” coaching package which includes 1 initial and 2 follow up sessions, a personal grocery excursion to check out food packages where you make your food decisions (if local) OR the Label Detective online course (in development, course will be delivered by coach if not yet complete), and a FREE copy of the ebook. You must be a current email subscriber & limit of one deal per person. More details here.

This ebook, priced at $4.99, is available at https://www.smashwords.com/books/view/746492 or at your favorite book retailer. Is it chock-full of information including:

  • The basics of a gluten-free diet
  • Whole foods and alternative grains to include
  • Which foods and ingredients to avoid
  • How to best use gluten-free products (and when to avoid them!)
  • How to fit alcohol into a gluten-free diet
  • How to read food packaging and labels for gluten-containing ingredients
  • How to plan meals or approach eating out while remaining gluten-free
  • How to choose foods to address the most common nutrition deficiencies from a gluten-free diet
  • A list of online resources
  • Two case studies to give you examples of how two people with celiac disease approached their food and nutrition choices to better manage their symptoms

GF-delishI wrote this initially in 2013 (it has been updated for this ebook!) as a continuing education course for health professionals. In addition to the information that remains in the book, there was also a section on how to implement the Nutrition Care Process and tips for health professionals working with patients who have celiac disease. I said back then, four years ago, that I really should make this consumer-friendly and publish it that way too. And time passed. So… four years later… here it is! I am BEYOND EXCITED for this day to finally come. Now that I know how to epublish, expect more goodies coming from me as well!

This information will be useful for anyone with celiac disease as well as those who suspect they may have a gluten/wheat allergy or intolerance – so please pass this information along!

Don’t miss out on the NEW monthly email newsletter that will have information on nutrition, health, and wellness topics as well as freebies, offers, and discounts; a schedule of upcoming workshops and classes, recent blog posts, as well as any new ebooks or online courses. (Spoiler alert – discount for ebook will be in the October newsletter!) Sign up here!

And remember…

Gluten-free-cookie