Healthy Eating on the Go: Tips and Choices

For many, eating out on a regular or even daily basis.  Making healthier choices has become easier with new menu options at several fast food and fast casual restaurants.  Here are a few tips to get you started and some easy, tasty "go to's" on the menus. 

TIPS:
1.  Be careful not to wait until you are starving to eat.  Despite all of your good intentions going into a restaurant, if you are too hungry you will be more likely to change your mind at the point of ordering, choosing something higher in fat and calories vs. what you had intended. 

2.  Give your order to someone else.  To combat changing your mind at the point of ordering, let someone else in the office or home pick up the food to help keep you on track.

3.  Bring your own sides.  Most side choices are higher calorie than the main course.  A single serve bag of Cheetos is about 360 calories! Watch out for french fries, mashed potatoes, baguettes, onion rings etc.  Instead pack a piece of fruit, yogurt, a small bag of nuts, 2 cups of home made popcorn, cheese stick, or even a small side salad with low fat ranch.  This way you will get the best of both worlds. 

4.  If you really have to have something that is not the "healthiest" such as a burger, chicken nuggets, french fries etc, forgo the double cheese burger and choose the small option available.  Order kids meals, small sides and junior sizes when available. 

SUBWAY:
1.  To cut carbs, any sandwich can be made into a salad.  According to L. Kovachi, corporate dietitian, "salads offer 5 cups of fresh veggies (2.5 servings of veggies!) and recently we added nutrient packed spinach as an ingredient."

2.  Choose the low fat subs. In 2008, sodium was reduced by 25-30%.  Avoid high fat meats such as salami, bologna, pepperoni, or tuna salad (made with heavy mayonnaise). 

3.  Look for apple chips, apple slices or even low fat yogurt as your side vs. chips. 

WENDY'S
1.  Any menu item can be customized to meet your taste and nutrition requirements if you just ask.  Also, they offer the "My Wendy's Nutrition App" to help you make more informed choices.

2.  "The latest refresh of our salad line included entree and half-size versions for each salad.  We use 11 different types of field greens," says Patty Wynkoop, Wendy's dietitian.  The Berry Almond Chicken Salad, entree size has 1 serving of fruit and 3 servings of vegetables.

3.  Order from the "Right Price, Right Size," menu to get smaller, lower calorie versions of your favorite items while saving some $. 

4.  Check out the Grilled Chicken Go Wrap kids meals.  It is serviced with low fat white or chocolate milk and apple slices. 

PANERA BREAD
1.  Vegetarian Black Bean is a low fat soup that is bound to fill you up and satisfy for a long time.  Swap out the bread side with an apple to eat later for snack!

2.  Choose from the not-so-hidden menu.  Panera Bread launched a "hidden menu" with several items under 400 calories and chock full of lean protein, veggies and low carb goodies. 

3.  Always get dressing on the side.  Dip your fork in the dressing cup then pick up your lettuce.  You will be surprised how much dressing is left uneaten and yet you get a taste with every bite. 

MCDONALD'S
1.  For breakfast choose the plain Egg McMuffin which is less than 300 calories.  Also, any breakfast sandwich can be made with egg whites vs. the higher fat egg.

2.  Fruit N' Yogurt parfait is 150 calories and is a nice change of pace compared to french fries.  You can even buy one and keep it for a snack later. 

3.  Check out the Premium Chicken McWrap with cucumber and spring mix, providing 3/4 c. of veggies.  Be sure not to fall prey to getting the chicken fried.  Keep it grilled. 

How to make a protein shake!

How to make a protein shake!

You may have read about protein shakes and have wondered if you should drinking them to?
Here are some benefits and reasons to jump on the protein shake bandwagon!

1. Protein shakes will help you recover faster after a workout. The ideal time to consume one is within 20-30 minutes post workout.
2. They can help to increase your percentage of lean muscle.
3. Protein shakes can act as a healthy alternative for a meal. Aim for ~300 calories for a meal replacement protein shake.

You can buy some already pre made or (for less money), make one at home for yourself!


Ingredients:
1 cup milk (skim-2%, almond or soy)
1 scoop whey protein powder (if allergic you can substitute for soy)
1-1.5 cups fruit
Ice/water to blend if needed

Some recipes:

Strawberry Protein Shake- Makes 1 serving

1/2 cup sliced frozen strawberries
30 frozen blueberries
1 cup Silk light soymilk or skim milk
1 level scoop Whey strawberry protein powder
Blend well!
280 calories per serving

Chocolate Banana Smoothie- Makes 3 servings

1/2 c light vanilla yogurt
2 c 1% milk
2 scoops whey protein powder (chocolate or vanilla)
1 large banana
1 c ice

~ 215 calories per serving

~Kelly Devine Rickert MS RD CSSD

 

Heart healthy soup!

Did you know the dialy recommendation of servings for fruits and vegetables a day is 9???

ARe you getting in your 9 a day?

If not, here is a veggie packed recipe to make for dinner (and plenty leftover for lunches too!).

 

Hearty Minestrone Soup

• Prep Time: 20 mins
• Cook Time: 40 mins
• Total Time: 1 hrs 0 mins
• Serves: 8

This Hearty Minestrone Soup is off the charts in nutrients--full of red kidney beans, spinach, and vegetables like sweet potato, fennel, zucchini, and squash.

Ingredients

• 2 tablespoons extra virgin olive oil
• 1 onion, chopped, 1 cup
• 4 cloves garlic, minced
• 1 1/2 teaspoons dried basil
• 1 sweet potato, 8 ounces, peeled and cut into 1/2" pieces
• 1 zucchini, 8 ounces, cut into 1/2" pieces
• 1 yellow squash, 8 ounces, cut into 1/2" pieces
• 1 fennel bulb, 8 ounces, cut into 1/2" pieces
• 5 cups lower-sodium, fat-free chicken broth
• 1 can (14.5 ounces) diced tomatoes
• 1 bag (5 ounces) baby spinach
• 1 can (15 ounces) red kidney beans, rinsed and drained
• 1/4 teaspoon ground black pepper
• 1/4 cup grated Parmesan cheese

Directions

1.

Heat the oil in a large saucepan over mediumhigh heat. Add the onion, garlic, and basil; cook, stirring occasionally, until starting to soften, 2 to 3 minutes. Add the sweet potato and cook for 1 minute. Stir in the zucchini, yellow squash, and fennel and cook until just starting to soften, 2 to 3 minutes. Add the broth and tomatoes; bring to a boil, reduce the heat to medium, and simmer, uncovered, until the vegetables are crisp-tender, about 25 minutes.

2.

Stir in the spinach and cook until wilted, 5 minutes. Add the beans and pepper; cook until hot, 3 minutes. Remove from the heat and stir in the cheese.

ALL RIGHT RESERVED © 2007 Rodale
Click here for recipe

Eating on the Run

Eating on the Run

The main reason it’s recommended to stay away from fast food restaurants is because of their high intake of fat, salt and calories. But, understandably, sometimes you need to eat something quick and easy. Here are some ordering tips and some examples from popular restaurants.

-          Order sandwiches with no mayo or cheese

-          Opt for a side salad or fruit instead of fries or chips

-          Choose baked chips or pretzels vs. chips

-          Order grilled, baked, or broiled vs. breaded, crispy or fried

Food options: McDonald's: Grilled chicken wraps, grilled chicken salads with balsamic vinaigrette dressing, or small hamburger with apples. Wendy’s: small chili or broth based soup, or grilled chicken sandwich no mayo. Subway: 6 inch sub on wheat (6 gram of fat or less menu). KFC: grilled chicken meal 

And don’t forget to replace those high sugary drinks with water or unsweetened tea!

If you are wanting more lower calories suggestions, check out Spark People's Dining Out Guide.
http://www.sparkpeople.com/resource/sparkdining.asp.

Another tip when eating fast foods or dining out. Check out the menu ahead of time!
Don't always assume that just because it sounds healthy.. that it is!
The Spark People dining out guide can help or you can go to www.CalorieKing.com as well to look up menu items. Many restaurants have their own nutrition information posted as well.
The more informed you are, the better choices you will make!

Kelly Devine Rickert, MS, RD, CSSD, LDN

Registered Dietitian

Board Certified Specialist in Sports Dietetics

Franciscan St. James Health

708-679-2717 (For appointments)

Scary Ingredient in Microwave Popcorn

Popcorn is a whole grain, lower calorie snack.  But, have you every wondered what is in the lining of the microwavable bag?  Yahoo Health released some scary facts about microwave popcorn bags and oils.  Food manufacturers may not even know what is in the bags and if they do, they do not have to disclose it on the nutrient facts label.  The Environmental Working Group has identified chemicals associated with cancer, lung damage and heart disease. 

Make your popcorn at home and you will know exactly what you are eating, no hidden chemistry projects!

Purchase organic popcorn kernels at your local grocery store.  Use a large pot with a lid.  Place 1 -2 tbs of olive oil or coconut oil in the pot with 2-4 tbs of kernels  Cover, heat over medium/high heat, shaking occasionally to avoid burning.  When the popping slows, remove from heat.  Top with a little Celtic Sea Salt, garlic powder, cumin, or whatever spices you are in the mood for.

Pack it up and take some the next day as a snack.  It will keep for a day.  However be sure it is completely cooled before storing to avoid condensation and soggy popcorn.

A simple salad

The past week I had to travel out of town for a few days.  On the way home I grabbed a simple grilled chicken salad from the cooler at the airport.  The salad  was California Pizza Kitchen's BBQ Chicken Salad.  I thought I had chosen the best option available.  The salad was simple: grilled chicken with BBQ sauce, jimica, black beans, tomatoes, cheese and on the side, ranch, extra BBQ sauce and tortilla strips.  It was in a small container.  Below is a picture of my salad.  How many calories do you think were in this salad?

708 calories were in this salad!  I was shocked.  This is a great example of how restaurants sneak in extra calories.  To be safe, assume the calories in restaurant foods are at least TWICE (or more) the amount that would be in there if you would have cooked it yourself.  Also, most restaurant salads are over 1000 calories unless they are on a lower calorie menu.

To cut calories in this salad you can do the following:  ask for a salad without cheese, throw away the fried tortilla strips and use light/fat free salad dressing or only use the extra BBQ sauce and forget the dressing all together.  The moral of this story is to choose your salads and toppings carefully and never to assume something is low in calories. 

Pedometer tips

Pedometer Tips

1.       Purchase one! I find it best to spend some money on one so they don’t keep falling off and breaking and so that you have more invested in the pedometer (AKA meaning you will be more likely to use it!).

a.       Recommendations: Fitbit Zip (www.fitbit.com). (They also sell at Best Buy, apple stores, etc) Retails for $59.99

b.      Omron brand. Can buy at Target, Best Buy, etc

2.       Wear ALL DAY LONG! No matter what clothes you are wearing or changing in and out of. Many people make the mistake of wearing their pedometer only for workouts.

3.       The goal is 10,000 steps per day (or about 4-5 miles of walking.) This includes day to day activities and exercise). Average your first 3 days wearing your pedometer and increase by 500-1000 each week until you are close to your goal. Example: If your average is only 4,000 steps, then aim for 5,000 everyday. Once you start being consistent with 5,000, increase it.

4.       Most pedometers work best if you wear above one leg or the other on your waistband.

5.       Don’t forget to log your steps! Keeping a log helps you track changes over time. (Click on link below to some great free resources).

Good luck!

Click here for a free monthly pedometer journal!

Kelly Devine Rickert, MS, RD, CSSD, LDN

Registered Dietitian

Board Certified Specialist in Sports Dietetics

Franciscan St. James Health

708-679-2717 (For appointments)

Eggs!

Eggs!

Looking for a high protein, low cal breakfast to jump start your day? Look no further than your egg carton in your refrigerator! Eggs and egg whites are a great source of protein to help keep you filled up and satified until lunchtime. 

People are always asking, can I use real eggs or do I have to use egg whites or egg substitute? Well for many people having about 3-4 eggs a week should be fine. (Note: If you battle high cholesterol, heart disease or diabetes, you should moderate your intake more than others.)

 Personally when I make an omelet, I typically use 1-2 regular eggs and 2 egg whites. Egg yolks do contain cholesterol but also contain great nutrients such as Vitamin D, lutein and zeaxanthin, and choline (nutrients that help with eye, brain, nervous and cardiovascular systems). Here is a great egg white omelet recipe for you to try at home!

 

Egg White Omelette

 

Ingredients

• 4 teaspoons extra-virgin olive oil
• 1 small onion, finely chopped
• 4 plum tomatoes, finely chopped (about 1 1/2 cups)
• 1 (10-ounce) package frozen chopped spinach, thawed, all excess water squeezed out
• Salt
• Freshly ground black pepper
• 12 egg whites
• 2 tablespoons water
• Nonstick cooking spray

Directions

In a small skillet, heat the oil over medium heat. Add the onions, tomatoes, spinach and a pinch salt. Cook until the onion is soft, about 3 to 5 minutes. Add pepper, to taste, and another pinch salt; and cook for another minute. Remove the spinach mixture from the heat to a bowl. Cover and keep warm.

In a medium bowl, whisk the egg whites, water, and a pinch salt and pepper until frothy. Lightly coat a medium nonstick skillet or omelet pan with cooking spray and heat the skillet over medium heat. Add 1/4 of the egg whites, swirling to evenly cover the bottom of the pan. Cook until set, about 1 1/2 to 2 minutes. Using a rubber scraper lift the eggs up and let the runny uncooked egg flow underneath. Spoon 1/4 of the spinach mixture onto half of the omelet, fold over, and slide onto a serving plate. Repeat with remaining egg whites and spinach mixture.
Recipe courtesy The Deen Brothers

Kelly Devine Rickert, MS, RD, CSSD, LDN

Registered Dietitian

Board Certified Specialist in Sports Dietetics

Franciscan St. James Health

708-679-2717 (For appointments)

Reading Food Labels!

A Look at Reading Food Labels

A lot of people ask me what to look at when looking at the food label. Here are a few tips…

1.  Look at the carbohydrate section first. Compare the grams of fiber and sugar. You want to pick foods (cereals, breads, crackers, etc) that have the least amount of sugar and a good amount of fiber (3-5+ grams). One serving of carbohydrates is 15 grams. (15 grams is one serving for a snack, and anywhere from 30-75 grams of carbohydrate per meal)

2.  Next you want to look at the fat to make sure it does not contain any trans fat and has very few grams of saturated fat. One serving of fat equals 5 grams.

3. Also you want to check the label and see if the food has any protein. Protein helps fill us up so I usually advice for people to eat at least one ounce of protein in their snacks and about 3-6 oz for their lunch and dinner. (1 oz = 7 grams protein)

4. Sodium is also important to look at because if you ingest too much of this nutrient, it can cause bloating and an increase in your blood pressure. You don’t want to consume over 2300 mg in one day of sodium.

5. Last but certainly not least you want to look at the serving size and servings per container! 

Kelly Devine Rickert, MS, RD, CSSD, LDN

Registered Dietitian

Board Certified Specialist in Sports Dietetics

WellGroup Health Partners

Franciscan St. James Health

708-679-2717 (For appointments)

Fiber is Your Friend!

Top 10 Ways to Increase Fiber in Your Diet!

1. Aim for at least 3-5 g of fiber per serving in your whole grain foods such as breads, pastas, rice, cereals and snack foods.

2. The goal is consume 25-35 grams of fiber per day, but the average American is only consuming around 12. Try for most of your carbohydrate choices to be higher in fiber (less processed!).

3. Start your day with a high fiber cereal like Kashi with added fresh fruit.

4. Soluble fiber can help lower total and LDL (read..the "bad") cholesterol. Eat items such as oatmeal and crunchy fruits and vegetables such as apples and broccoli.

5. Serve poultry, fish and meat on a bed of couscous, bulgur or barley.

6. Go Meatless for dinner once a week on your household. Aim for a high fiber pasta such as Dreamfields or Barilla Plus, add vegetables such as artichokes, tomatoes, broccoli and serve with a  side of whole grain toast sprinkled with garlic.

7. Don’t forget the fiber at your snacks! Whole grain crackers (Kashi, Fiber One for example), fruits, vegetables,  paired with some low fat cheese  or peanut butter can make a great afternoon snack.

8. Add barley, beans or crackers to soups or have a whole grain roll or a slice of bread on the side.

9. As a great high fiber evening snack, pop some popcorn kernels on your stove with olive oil, sprinkle with a dash of garlic or pepper.

10 Don’t forget to up the water (aim for the 64 oz. per day) and fluid intake if you are increasing the fiber in your diet.

Kelly Devine Rickert, MS, RD, CSSD, LDN

Registered Dietitian

Board Certified Specialist in Sports Dietetics

WellGroup Health Partners

Franciscan St. James Health

708-679-2717 (For appointments)

It All Adds Up!

This week I happened to have dinner from Chipotle one night.  Even as  registered dietitian, it is easy to forget how all of the little "extras" add up to a whopping calorie punch.  Think that little slice of cheese or dollop of sour cream is benign?  Think again.

If you ever find yourself stuck, plateaued or even put on a few pounds, you may want to consider if these little sneaky calories are finding their way into your day.

-  Slice of cheese 1 oz  80-10 calories
-  1/4 c. shredded cheese 140 calories
-  1 tbs mayonnaise 60 calories
-  A handful of nuts (1/4 c.) 238 calroies
- 1 tsp of oil 40 calories
- 1 tbs butter 102 calories
- 1 tbs guacamole 30 calories
-  Chips of any kind - about 10 calories per chip

Every little bit counts.  Here is how my "healthy" no-rice burrito bowl dinner got up to 775 calories.  According to Chipotle's Nutrtion Calculator

Chicken 190 calories
Black Beans 120 calories
Fajita Veggies 20 calories
Salsa 20 calories
Sour Cream 120 calories
Cheese 100 calories
1/4 bag of chips 147.5 calories (the whole bag plus salsa is 590)

To cut down, I can ditch the chips and choose between sour cream OR cheese.  Not both.  That would bring it back down to less than 500 calories for dinner.  Although I use Chipotle as an example, these sneaky calories can get in with sandwiches, veggies, salads, breakfast, etc.  Be on the look out and be sure to log them if you eat them. 

The Incredible Egg!

I have never  been convinced that avoid eggs is the way to a better, healthier heart.  The egg may contain some cholesterol, but it also has at least 13 essential vitamins and minerals including vitamins D and E. Take a moment to think about an egg.  What is it?  The purpose of the egg is to incubate a chick.  To do so, there has to be a lot of nutrition in that little egg to help the chick grow.

Similar to how what type of fat you consume affects your health and body composition, the same is true for how chickens are fed.  To get the maximum amount of nutritional benefit choose eggs that are "Omega 3" such as Eggland's Best.  The chickens are fed a better diet which, in turn, changes the fat and nutrient compisition of the egg. 

According to "Use em Don't Lose Em."

-  Adding eggs to a weight loss diet regimen may help lower blood cholesterol versus those who ate egg substitutes

-   Many of the egg's nutrient are found in the yolk

-  High quality protein helps people who are trying to lose weight feel fuller longer and stay energized

For recipes and tips to incorporate eggs into your weekly diet visit www.eggnutritioncenter.org

To Your Health: Here are tips to reach your health goals

By Tina Musselman December 24, 2012 4:08PM

Although the New Year is generally a time of celebration and new beginnings, it also is a time for resolutions.

When making New Year’s resolutions, many people take an inventory of the past year, their current health or financial shortcomings and set goals to move forward. Resolutions declare that we will do better.

Take a moment to reflect on your past resolutions. How many were achieved? Have you had the same resolutions year after year?

Make the decision to stop the resolution cycle in 2013. Set goals that you can attain. Here are five ways to reach your 2013 goals:

Reset expectations

When setting goals, be sure they are attainable and realistic.

“Setting an unrealistic goal of losing 20 pounds per month will only set you up for failure” said Kelly Devine Rickert, Franciscan St. James outpatient dietitian and an Illinois Dietetic Association Media spokeswoman. “Try to break up that goal into a more realistic one such as, I will lose one pound per week.”

Similarly, if you have not exercised in a while, don’t expect to be able to squeeze in an hour of exercise seven days a week at the gym.

Instead, Rickert suggests you start off with two days a week for 30 minutes, and add in two classes a week to attend.

Set intermediate goals

An entire year is a very long time to wait to see if you have succeeded. It is important to
recognize small successes instead of waiting for one large pay off.

For weight loss, try to break up your goal into five or 10 pound increments, or start by doing five or 10 minutes of aerobic activity rather than get overwhelmed by too large a goal.

Stop trying and start doing

According to “How You Feel is Up to You,” saying I’ll try is “buying an insurance policy against failure.”

Trying often means that you are afraid you can’t do whatever it is you are attempting. To help you understand, right now try to get out of your chair. Can you do it? Of course not, you either get up or you don’t. The same applies for change. Do it or don’t; just stop “trying.”

Get rid of the guilt

You cannot guilt yourself into success. The first step to getting rid of guilt is to have the right expectations. Understand that today is only today. If you don’t do exactly what you had hoped today, it does not mean you failed. You do not have to be perfect, only a little better tomorrow than you were today.

Become accountable

Left to our own accord, the majority of us will put things off, delay or even rationalize why other tasks in life are more important than achieving our goals.

Rickert suggests making an exercise date once or twice a week with a friend so you don’t fall into the trap of putting off your exercise. Knowing that you have to meet someone just might be that extra boost of motivation to make it happen.

Stop making resolutions and start reaching your goals in 2013.

At Franciscan St. James Health outpatient nutrition, we not only specialize in nutrition, but also personal training and counseling.

Information about group classes or individual counseling is at (708) 679-2717.

Tina Musselman, a registered dietitian and certified clinical nutritionist, is Franciscan St. James Health’s program coordinator for bariatric surgery and outpatient nutrition.

Franciscan St. James is a member of the Southland Health Alliance.

For link to Southtown Star article click here

Saving money at grocery store

Saving money at the supermarket doesn't mean giving up nutritious foods. Here are some tips to save you money while nourishing your family!http://sm.eatright.org/moneytips

A trip to the grocery store may cost you a bit more these days. With rising prices and falling budgets, it's more challenging than ever to bring home the fixings for balanced meals. Saving money at the supermarket doesn't mean giving up nutritious foods, however. Here are some tips to save you money while nourishing your family.
Get into a Frugal Frame of Mind

1. Be healthier to be wealthier. Consider the money you'll save down the road by eating well today and teaching your family to make good food choices. Good nutrition means fewer days missed from work and school and fewer medical bills now and in the future.
2. Expect to spend a little extra time buying groceries – at least at first. Making lists, checking store flyers and comparing unit prices on packages take time. Give it a few weeks, and you'll get faster.

At Home

3. Keep a running grocery list. Each trip to the supermarket will cost you extra time and gas money. By keeping a list, you won't have to run out for single items. Plus, fewer trips to the grocery store means fewer impulse buys.
4. Cook more meals at home. You get to control the ingredients, and you won't have the labor costs involved with restaurant meals.  Low-fat milk at breakfast or snack time provides the nutrients your child needs.
5. Serve appropriate portions, especially with higher-priced items like meats and cheeses. Save money and take care of your waist by not overeating. Stretch chicken breast by cutting them into thin cutlets. Add lentils or oats to extend ground meat.
6. At least twice a week, do a 5-minute inventory of your refrigerator. Find a use for everything before it goes bad. Toss wilting vegetables into a pot of soup or spaghetti sauce. Freeze leftovers for another day and ripe bananas for banana bread or smoothies.
7. Plan your menus around the sales. Planning is key. Review several supermarket flyers or look for their specials online. You'll save the most money on sales for meats. When creating your menus, have a plan for leftovers such as making sandwiches with leftover chicken or pot roast.
8. Follow your favorite brands on Twitter and friend them on Facebook. You'll find some of your best bargains and coupons this way.
9. Identify the foods you can prepare more cheaply at home. There's no need to buy prepared gelatin, pudding and tea when they're simple and inexpensive to make yourself.
10. Grow your own. Plant tomatoes, peppers, carrots, lettuce and more. Save money, have fun and get better flavor at the same time.

At the Grocery Store

11. Use coupons only for foods you normally buy. Try to shop on double- and triple-coupon days.
12. Invite the kids. Shop with your kids and show them how to choose healthy fruits and vegetables.
13. Don't reward with candy.Don't use candy as a reward for your kids' good behavior while shopping.
14. Stock up. Buy extra canned and frozen goods, cereals and even meats when they're on sale. Wrap meats in a freezer bag before freezing. Limit the use of pre-packaged foods, chips, cookies, candy, and soft drinks or sugary beverages.
15. Buy generic. Store brands are often as good or better than the pricier name brand. Compare ingredients lists and Nutrition Facts panels.
16. Check unit prices or prices per serving. Search high and low because often the least expensive items are on the top and bottom shelves.
17. Use these high-nutrition, low-cost foods. Beans; lentils; sweet potatoes; white potatoes, eggs; peanut butter; canned salmon, tuna or crabmeat; oats; brown rice; barley; quinoa; frozen fruit and vegetables.

About the author:

 Jill Weisenberger, MS RD CDE is a nutrition writer, consultant and spokesperson based in Virginia. She is the author of "Diabetes Weight Loss Week by Week" (American Diabetes Association, 2012). Visit Jill's website at www.jillweisenberger.com.

 

 

Posted by:

Kelly Devine Rickert, MS, RD, CSSD, LDN

Registered Dietitian

Board Certified Specialist in Sports Dietetics

WellGroup Health Partners

Franciscan St. James Health

708-679-2717 (For appointments)

708-679- 2061 (Direct)

708-679-2418 (Fax)

 

Follow us on Scaling Down at  http://stjamesbariatrics.blogspot.com/

Lower Fat Holiday Side Dish Recipes

Looking for some lower fat side dishes for the holidays? Look no further!

Low Fat Green Bean Casserole

Prep Time: 15 minutes

Cook Time: 45 minutes

Total Time: 1 hour

Ingredients:

• 2 tsp olive oil
• 1 medium onion, thinly sliced
• 1/4 cup finely chopped onion
• 1 pound fresh green beans, trimmed and sliced into 1 ½-inch pieces.
• 1 clove garlic, finely chopped
• 1 1/2 cups sliced cremini mushrooms
• 3 tbsp flour
• 1/2 tsp dried thyme
• 1 1/2 cups nonfat milk
• 1/3 cup fresh whole-grain bread crumbs

Preparation:

Heat oil on low heat in large skillet. Gently cook onion slices for 15-20 minutes, stirring frequently, until onions are golden. Remove onions from skillet and transfer to a plate.

Meanwhile, steam or boil green beans in for 5-6 minutes, then plunge in a bowl of cold water to keep the vibrant green color and stop the cooking process. Drain and set aside.

Add finely chopped onion, garlic to skillet, cook for 2-3 minutes. Add mushrooms and cook for 5 minutes, until they release their juices. Sprinkle flour and thyme over vegetables. Gradually stir in nonfat milk. Increase heat to medium and stir constantly until sauce thickens. Season with a tsp of salt if desired and some freshly ground black pepper.

Spread green beans in a 1 ½-2 quart casserole dish. Pour mushroom sauce over green beans. Top with onions and breadcrumbs.

Bake in a preheated 350 degree oven for 10-15 minutes, until golden.

Serves 6

Per serving: Calories 125, Calories from Fat 19, total Fat 2.2g (sat 0.4g), Cholesterol 1mg, Sodium 92mg, Carbohydrate 20.9g, Fiber 4.2g, Protein 5.7g

Credit: http://lowfatcooking.about.com/od/sidedishes/r/Healthy-Green-Bean-Casserole.htm

Garlic Mashed Potatoes

Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time: 35 minutes

Ingredients:

• 2 pounds Yukon Gold potatoes, peeled and cut into pieces
• 6 garlic cloves, peeled
• 1/3 cup fat-free milk, warmed
• 1/3 cup fat -free sour cream
• 1/2 tsp black pepper
• Chives, freshly chopped

Preparation:

Boil potatoes and garlic cloves in a large saucepan for 20 minutes until potatoes are tender. Drain and return to pan. Add heated milk plus sour cream to potatoes and garlic, and mash with a potato masher until smooth. Use a little more milk if you prefer thinner mashed potatoes. Add black pepper to taste. Garnish with some chopped chives.

Serves 6.

Per Serving Calories 124, Calories from Fat 1, Total Fat 0.2g (Sat 0g), Cholesterol 1mg, Sodium 36mg, Carbohydrate 26.9g, Fiber 3.5g, Protein 3.8g

Credit: http://lowfatcooking.about.com/od/holidayrecipes/r/garlicmash1104.htm

Kelly Devine Rickert, MS, RD, CSSD, LDN

Registered Dietitian

Board Certified Specialist in Sports Dietetics

WellGroup Health Partners

Franciscan St. James Health

708-679-2717 (For appointments)

708-679- 2061 (Direct)

708-679-2418 (Fax)

Recipe and Food Apps for Smart Phones and Tablets!

Recipe and Food Apps for Smart Phones and Tablets!

Looking for some healthy quick recipes for you and your family? Look no further! You can find some great applications at your fingertips on your smart phone device and/or tablet that can help you design some delicious quick meals.
Here is a  short list of some of my favorites. If you have a favorite that is not listed here, please comment below or email me at Kelly.Devine@franciscanalliance.org. (all apps comes with a website as well if you don't have access to a smart phone or device with apps).

Allrecipes- Great website with thousands of recipes. Note: Choose the healthier living option to find the lower calorie recipes.
Fooducate- You can scan barcodes of any food in the grocery store and it will give you a rating of A-F on how healthy your food scores.
Whole Foods- This is the grocery chains app where you can search recipes and make shopping lists. (Most chain stores now have apps as well).
Jamie Oliver- Loaded with healthy recipes and videos (Note: some paid recipes as well).
Epicurious- Award winning food website. Search more than 30,000 recipes.  
Is My Food Safe? This helps you to reference safe cooking temperatures and when to keep or toss food that you have stored.

Happy downloading!

Kelly Devine Rickert, MS, RD, CSSD, LDN

Registered Dietitian

Board Certified Specialist in Sports Dietetics

WellGroup Health Partners

Franciscan St. James Health

708-679-2717 (For appointments)

708-679- 2061 (Direct)

708-679-2418 (Fax)

Follow me on Scaling Down at  http://stjamesbariatrics.blogspot.com/

Power of Habit

Change Your Life By Changing Your Habits

Think about all the things you did today, from the moment you got up until the second you clicked over to this blog and began reading. 

You probably woke up to your alarm, begrudgingly turned it off, threw the covers off your bed, stood up, and shuffled into the bathroom, where you probably took care of buisness, and maybe took a shower or washed your face.  You may have walked into the kitchen, put water and coffee grounds into your coffee maker, turned it on, and then made and ate breakfast.  Later, you drove to work, did the things on your schedule, and drove home.  In between, you probably walked around, used the bathroom, checked your email, used a fork and knife to eat your lunch, and drank water or coffee. 

Now think about how many of those things you did without conciously thinking about them.  Did you have to look at the directions to get to work?  Did you have to be told how to log in to your email?  Did you read the manual for your coffee maker?  Most likely not.  Now consider the things you do that you may consider a "bad" or "good" habit.  Maybe its snacking in front of the TV, going to the gym, smoking, going to church every Sunday, or going out to pick up a 1,000 calorie fancy coffee drink with co-workers at lunchtime. 

What all of your daily activities and good or bad habits have in common is that you do them without thinking.  Your brain learned these behaviors at some point for some purpose, and then stored them so you could stop thinking about them each time.  This is great for efficiency- imagine if your boss had to re-train you every morning!- but it also leads to repeated bad behaviors. 

According to The Power of Habit by Charles Duhigg, habits contain 3 things: a cue (a trigger that tells your brain to automatically perform a behavior- for example: time for work), a routine (the behavior- drive to work, show up), and a reward (the reason your brain stores that behavior- you don't get fired!).  Duhigg suggests that since habits are stored in our brains, you can't easily break them- you simply have to fight them and overpower them with new, better habits.  The key to this is identifying the cue (WHAT makes you do it) and the reward (WHY you keep doing it), and then replacing the old routine with another. 

In order to replace old habits with new ones, focus on identifying rewards you crave and the triggers that lead you to perform a behavior.  Do you enjoy the socialization that going on smoke breaks at work gives you?  Replace the routine of smoking with going for a walk break with coworkers instead.  Does coming home from a hard day at work trigger you to sit in front of the TV in order to zone out?  Head straight to the gym and let the day unfold in your head as you pound out a few miles on the treadmill. 

As you continue your journey to become healthier, think about your good and bad habits and try to identify why you do them.  It isn't easy, but with a little self-examination, you will begin to understand your brain's reasoning and become better equipped to work at creating more good habits and overcome the bad.

Consumer Reports - Use Caution when Eating Pork

If you have attened any of my education  classes and support groups,  you may have heard me say "pork is not the other white meat."  Pork has similar ill effects on health as beef.  This includes raising heart disease and cancer risks. 

Consumer reports has now provided a few more reasons you should use caution when consuming pork.  These include antibiotic resistant bacteria and medications found in the meat.  Be sure to click on the Consumer Reports link above to learn how you can protect yourself and your family from these concerns.  It is, however, never a bad idea to decrease your pork consumption anyhow.

Crustless Apple Pie - Recipe

 Crustless Apple Pie

Love a nice slice of Apple Pie, but do not want all of the calories.  Cut out the crust, which is mostly butter, and save 250 calories per serving

(411 calories per slice vs. 152 calories per crustless apple pie serving)

Ingredients

·        10 apples, peeled, chopped

·        2 tbs. lemon juice

·        2-3 swipes of lemon zest

·        1 cinnamon stick

·        ¼ cup of agave syrup or combination of agave and brown sugar

·        Light cool whip

Directions

1.     Place all ingredients, except cool whip, in a crock pot. 

2.     Cook on low for 4 hours

3.     Serve hot or cold, top with additional cinnamon if needed and cool whip.

*Yields 6 servings:  152 calories, 40 g. carbohydrate per serving

Food and Nutrition Apps for Smart Phones and Tablets

Food and Nutrition Apps for Smart Phones and Tablets

Now that 'smart phones' are becoming more and more popular, many people are taking to looking up diet, exercise and nutrition information on their phones (or Ipads and the like).  Here is a list of apps you can download to help keep you accountable over the holidays.  These phone apps are a great way to log your food vs a handwritten journal. My favorite is Lose It! The new edition also lets you scan the barcode so the nutrition information automatically loads into your daily log of food. How convenient! Another great category of apps are recipe finders. These help you find quick easy and healthy recipes right from your phone. Other categories to search: running/walking mileage apps, pedometers, water intake app, and coupons. More blogs posts to come on recommended apps for  these other health categories.

Journals:

            Calorie King

                        - Search foods for their food label info

                        - Great for people who log their calories, carbohydrates or fat intakes

            Lose It!

                        - Food and exercise log

                        - A personal favorite!

          Myfitnesspal

                        -Very similar to Lose It

            Fitday

                        -Food Journal

            Sparkpeople

                        -Food Journal

            Fooducate

                        - Aids you in grocery store

                        - Scan items to compare products and see reviews

                        -Each food product gets a rating to see how healthy it is

            Daily Burn

                        - Training plans and exercise

My Net Diary

                                -Calorie Counter

IPEE

-tracks hydration

Munch 5-A-Day

-tracks fruits and vegetable intake throughout the day   

The Eatery

-          Snaps photos of your food to help you food journal

Kelly Devine Rickert, MS, RD, CSSD, LDN

Registered Dietitian

Board Certified Specialist in Sports Dietetics

WellGroup Health Partners

Franciscan St. James Health

708-679-2717 (For appointments)