Tag: Health

Sweet Satisfying Snacks

Sweet Satisfying Snacks

Now there are many times where we just want something sweet.  Think after you eat a big holiday meal and you are fully stuffed but when the cherry or pumpkin pie comes around, do you pass it up?   Here are some great sweet snacks […]

Satisfying Snacks

Satisfying Snacks

Again think protein and fiber to help fill you up for your snacks! Protein choices may include, deli meats, dairy, edamame (soybeans), nuts and more.  Fiber choices may include fruits, vegetables, whole grains and more.   Here are some of my favorites.   Greek yogurt – […]

Off track?  Get back on track, don’t wait!

Off track? Get back on track, don’t wait!

After the big game yesterday, maybe you had indulged a little too much but don’t worry today is a new day to get back on track again.  Here are some tips to remember during the day.

  • Drink your water to keep you feeling full
  • Chew your food slowly (remember it takes 20 minutes for your brain to know it is full)
  • Load up on the fruits and veggies
  • Go for whole grains – increase your fiber!
  • Lean sources of protein – also think about a protein source for your snacks!
  • Move! Burn more calories and get moving!

These are great tortillas loaded with fiber, low in calories and good source of protein.

BREAKFAST:  Try 1/2 cup of egg beaters – microwave 1 1/2 minutes.  Sprinkle of cheese – microwave 10 seconds.  Top with some salsa and throw in the tortilla!  This is a super hearty breakfast to keep you full all morning long!

SNACK: Try the smaller tortilla for only 50 calories and add some peanut butter!

LUNCH:  Add some light cream cheese with deli meat and veggies.

DINNER:  Quesadillas, fajitas and so on!

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How to read a nutrition facts label

How to read a nutrition facts label

Are you ever confused when you look at a nutrition facts label? This is a great example from http://www.fda.gov/Food/LabelingNutrition/ConsumerInformation/ucm078889.htm on the breakdown of a food label. Quick points to remember: Always look at serving size and serving size per container!  (Did you know a frozen […]

Broccoli Slaw with Toasted Walnuts

Broccoli Slaw with Toasted Walnuts

INGREDIENTS 1 cup mayonnaise (low-fat is okay) 1/4 cup raspberry vinegar 1/4 cup sugar 1/2 teaspoon salt 1/4 teaspoon ground pepper 6 cups (1 – 1 1/4 lbs.) broccoli florets, cut or broken in half-inch pieces 1/2 cup dried cranberries 1/2 cup golden raisins 1/2 […]

Feel the burn

Feel the burn

Research shows for every three pounds of muscle gained through weight training you raise

your resting metabolic rate but to 40 calories a daywww.dolenutrition.com

                                                                             

May not be much but if you change your body composition to more muscle it can really add up.

 

This is a great comparison – fat versus muscle.  

The lean muscle will require more calories because it will burn more!

Volumize

Volumize

No, not your hair but your foods!  Eat more energy-dense foods such as fruits, vegetables and whole grains versus low nutrient foods such as chips, soda, candy, white starches, etc.   In a recent study published in the June issue of the Journal of Food […]