Friday, July 17, 2015

5 Mindless Habits that Can Add 6.5 Pounds
Guest Blogger: Michelle J. Stewart RD, LD/N


1. Cocktail Hour. The evening ritual of a frozen margarita or Pina Colada may seem like a harmless and well deserved treat after a long day, but be warned these cocktails can really add up. An 8 ounce frozen margarita will pack in approximately 300 calories and an 8 oz Pina Colada is almost 450 calories! If you drink one of these beverages three times a week you could easily gain two pounds in a month.

2. Eating from the “Bag”. The simple act of mindlessly eating your favorite chips or crackers while watching TV, reading a book, or hanging out with friend can easily add 300 - 500 calories in a sitting. A one ounce serving of corn chips is equivalent to 12 chips and 150 calories. It is not uncommon for someone to eat two to three times that amount while unconsciously eating from the bag. Munching from the bag two to three times a week could easily add one pound over a four week period. To combat this behavior, start by portioning out a serving of chips on a plate and leave the bag in the pantry.

3. Cleaning the Kids Plate. Cleaning your child’s plate by eating their “leftovers” can really add up. On average every extra bite of food will be approximately 25 calories. If you think that you eat two bites off of your kids plate, three times a day, seven days a week, this could add up to one pound over four weeks. 


4. Ordering In or Dining Out. Busy summer days can leave one tired and un-inspired to cook, which often leads to ordering in or dining out. While there is nothing wrong with enjoying a meal out or taking a night off from kitchen duties and ordering take out, if you are not aware of the choices being made the calories can really add up. Not only are restaurant meals known for their large portion sizes, but they usually have higher fat and sodium content than the home cooked version. For example, a traditional chinese dinner of Broccoli and Chicken with 1 cup of rice is approximately 750 calories, compared to a homemade version will be approximately 400 calories. Do this three times a week and this could easily add up to 1 - 2 pounds a month. 

5. Self Serve Treats. Frozen yogurt can make a delightful summer afternoon treat, and when reading the nutrition facts it appears to be a sensible choice when it comes to choosing a healthy food. However, the deception of frozen yogurt lies in the portion of self serve cups. A “serving size” is 4 ounces and can range between 80 - 130 calories. However a “small” serve serve cup at most of the popular frozen yogurt chains will be approximately 16 ounces, and a large cup can run up to 32 ounces. Fill your cup to the brim (or even half way) and you are in for a high calorie treat. Your 80 - 130 calorie “small” treat can easily turn into a 320 - 520 calorie meal...and this is before toppings! Indulge in self serve frozen treats 3 times a week and you could gain 1.5 pounds over the course of a month.

To summarize how these small “mindless” acts of eating can add up check the above graphic!

Michelle J. Stewart RD, LD/N 
Michelle J. Stewart is a Registered and Licensed Dietitian and better known as The Nutrition Planner. Founder of Michelle Stewart Consulting & Associates who has been leading the way to a healthier you for more than 25 years. Michelle is a Certified Diabetes Educator, and also holds certifications in Adult, Adolescent, and Childhood Obesity and is a Certified Wellness Coach. A Master’s In Public Health keeps her abreast of the latest health concerns and on the cutting edge of intervention. Focusing on aging and longevity with a holistic approach to living your best life is her pathway to inner peace and happiness.

You can learn more about Michelle's services by connecting to the following addresses.
Twitter. Michelle Stewart





Friday, June 26, 2015

Poor Dentition and Vegetable Choices

A lack of fresh vegetables related to poor dentition, dental disease, mouth ulcers or infections can lead to nutrition deficiencies.

Two years ago, I lost the majority of my teeth and the ability to eat most raw fruits and vegetables. I tolerated ice cream, baby foods, and over-cooked mushy vegetables. I knew I had to make a change.

Below is my AV (any vegetables) Gazpacho. On the left are some of the raw ingredients: bell peppers, scallions, not shown - Romaine lettuce and low sodium tomato juice. To enhance the presentation, I included bell pepper flowers.

“The presentation of food should stimulate the palate, excite the senses, and nourish the body.” -Sandra Frank, Ed.D, RDN, LN, FAND


It's not the same as munching on a fresh carrot or crunching on celery. However, the AV Gazpacho is flavorful, high in fiber, eliminates wasting vegetables and I never make it the same way twice. 

I start off with two cups of low sodium tomato juice (related to high blood pressure) and add one to two cups of chopped vegetables, such as broccoli, carrots, cauliflower, cucumber, green beans, kale, lettuce, onions, spinach, squash, and tomatoes. This makes two servings.

The AV Gazpacho will meet your vegetable requirements and appeal to your senses.


Nutrition Information based on the following ingredients:
2 cups Tomato Juice, low sodium
1 cup Bell Peppers, chopped
1/4 cup Scallions, chopped
3/4 
cup Romaine Lettuce, chopped

Blenderize until you achieve a consistency tolerated.
Yield: 2 servings









Sunday, April 26, 2015

April 26, National Pretzel Day Joins National Dance Week


Pretzel Dips

Nutrition Information

Pretzel Recipe: Pizza Pretzel with
Pasta Sauce

In 2003, Pennsylvania Governor, Ed Rendell declares April 26 National Pretzel Day to acknowledge the importance of the pretzel to the state's history and economy.

Enjoy a pretzel while getting some exercise
Alex Wong from FOX's "So You Think You Can Dance"
choreographed a Pretzel Dance for Auntie Anne's in
honor of National Pretzel Day and
National Dance Week 
( April 24 - May 3, 2015).


A Brief History Of The Pretzel,
presented by Synder's of Hanover


Today, the popular advertisement words
are Sustainability or Renewable.






Monday, April 13, 2015

Meatless Monday: Yellow Squash with Tomatoes, Bell Pepper, and Tabouli Salad


Ingredients
1 Yellow Squash, cut into strands
1 Tomato, diced

1 Red Bell Pepper, diced
4 Tbsp Tabouli Salad

Directions
1. Combine squash, tomato, and bell pepper.
2. Top with Tabouli Salad

Nutrition Information


Nutrient Analysis Services
Purchasing nutrient analysis software and learning how to use the program is only useful if you have the knowledge to convert “as purchased” ingredients to the “edible portion.” Ensure accurate nutrient analysis for your recipes utilizing an extensive research database and over 25 years experience. A valuable service for the Recipe Blogger, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will benefit from the Nutrient information and a Registered Dietitian. Contact: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, LN at recipenews@gmail.com

Tuesday, March 31, 2015

National Nutrition Month and Beyond
Bite into a Healthy Lifestyle

Throughout the month of March we celebrated National Nutrition Month® (NNM), a nutrition education and information campaign created annually by the Academy of Nutrition and Dietetics (Academy). The campaign focused  attention on the importance of making informed food choices and developing sound eating and physical activity habits. The March 2015 theme for National Nutrition Month® is “Bite into a Healthy Lifestyle.” 

The theme encourages everyone to explore new foods and flavors, keeping taste and nutrition on your plate at every meal. During the month of March, we looked at the many foods and combinations that contribute to "Biting into a Healthy Lifestyle" I hope you will take the information presented and use it year round.



Resources
Visit the Academy’s website to view a library of recipes designed to help you "Bite into a Healthy Lifestyle."

As part of this public education campaign, the Academy’s National Nutrition Month website includes a variety of helpful tips, games, promotional tools and nutrition education resources, all designed to spread the message of good nutrition based on the "Bite into a Healthy Lifestyle" theme.

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The Academy of Nutrition and Dietetics is the world’s largest organization of food and nutrition professionals. The Academy is committed to improving the nation’s health and advancing the profession of dietetics through research, education and advocacy. Visit the Academy at www.eatright.org.

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