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See my article in the Academy of Nutrition and Dietetic's Stone Soup Blog.http://foodandnutritionmagazine.com/difference-between-bananas-and-plantains
When discussing fats with my fabulous nutrition students at Westchester Community College last week, the following question was debated:What about I Can't Believe It's Not Butter (ICBINB)? There are lots of claims on the packaging: No Trans Fat, No Hydrogenated Oils, No Cholesterol......So I told the students that we needed to look at the Nutrition Facts Panel and check it out. It has less ca
You have given yourself a portion of cereal and some milk. You come to the end of the bowl and now you have extra milk. Do you pour yourself some more cereal? Then what happens if you need more milk? Do you continue with this cycle?Portion control is tough for anyone and there are so many outside influences that stand in the way. So what do you do in this situation? I suggest taking a few mo
Fructose is the natural sugar found in fruit.It is recommended that we eat 2 or more servings of fruit a day because FRUIT is packed with vitamins, minerals and phytonutrients ( those wonderful antioxidants and other great things that are so healthy for us). Fructose without the fruit = sugar. If you see FRUCTOSE in anything that does not include the fruit, it provides nothing to you but empty cal
In 2 minutes flat you can have a hearty breakfast or snack that ranges in calories from 100-235. Its simple.I used 1 Large Egg and 2 Large Egg Whites with one piece of Skinny Cow Lite Swiss Cheese.Spray your microwaveable mug and add your eggs and whites, stir, crumble up your cheese and add to mug.Microwave for 1 minute.Stir gentlyMicrowave for another 25-35 seconds.REMEMBER, everyone's microwave
Here are some healthy snack suggestions that you can work into your day. Combining a lean protein with a carbohydrate (whole grain, fruit or vegetable) will keep you feeling full and satisfied.1 Tbsp Peanut Butter and 2 Graham Crackers/Rice Cakes or ½ 100 Calorie English Muffin/Bagel Thin1 Tbsp Peanut Butter and Fruit (apple/ small banana)¼ cup Hummus and Veggies¼ cup Hummus and 50 Calories of Cra
and you are off to a great start with your meal. That leaves the other half: 1/4 lean protein and 1/4 whole grains.You are off and running if you focus on eating lots of nonstarchy vegetables that are going to fill you up and provide minimal calories, not to mention give you lots of vitamins, minerals, fiber and pytochemicals. There are so many great recipes online for simple roasted vegetab
Every year at this time we all vow to eat healthy and lose weight and make a list of New Years Resolutions that are typically blown by January 2nd. If you make SMART goals that are Specific, Measureable, Achievable, Result focused and Time measured, you will be off to a much better start with your resolutions.Here are some examples:I am going to lose weight, not a great goal. It doesn't say how mu
WHAT IS EMOTIONAL EATING, WHY DO WE SEE MORE OF IT AT THIS TIME OF YEAR, and WHAT CAN WE DO ABOUT IT?Emotional eating is the habit of eating, sometimes compulsively--not to satisfy hunger, but to soothe feelings. You may not even be aware of the underlying emotions or circumstances that are causing you to eat. You are feeding your feelings and distracting yourself from the real issues.The holiday
We are also raising money that will go to an organization in the memory of this tragedy. The organization is called The Newtown Family Youth and Family Services. Here is the official description of the support service we are donating to: "Newtown Youth and Family Services, Inc. is a licensed, non-profit, mental health clinic and youth services bureau dedicated to helping children and f
As the holidays approach and the celebrations begin, one of these apps could potentially be your new bff! It is so important to be mindful of what you are eating and that is easily lost during the holidays at the buffets, cocktail hours, pass around hors d'oeuvres, the office food fest and the actual holidays. Here are 2 great smart phone apps that will EASILY let you keep track of all
Color: Healthy & Stylish by allidebra featuring madison hardingColor is a beautiful thing, whether it be in your wardrobe or on your plate! Nutritionally speaking, if you try to eat a colorful assortment of fruits and vegetables on a regular basis you will ensure yourself a healthy intake of almost all your vitamins and minerals. Add a few seeds and nuts (not too much!!), lean prot
It is not necessary!!!! Just a few brief guidelines and I PROMISE you won't be STUFFED!!! 1. Bring a dish of food for your host. No one is going to mind!!! What a lovely gesture! Just some grilled veggies or a giant crudite platter will be helpful to keep you (and others) on track.2. You know what the deal will be on Thanksgiving. You have been there, done that, so plan ahead. Are you desper
Why is it inappropriate to put "Antioxidants" in soda and on the label, is the question asked by the American Beverage Consortium. There are a number of things wrong with it!1. People are likely to think that drinking a soda that has pictures of cherries on the label and contains a supplemental antioxidant (vitamin E acetate) is going to give them the same health benefits as eating a bowl
I make no secrets about my feelings for fast food; the Golden Arches and the King in the Castle are no friends of mine. For 8 days we had no electricity and no kitchen. How can you get through that without eating pizza everyday and keeping your costs down? If you are resourceful you can get by.BREAKFASTI found myself in Dunkin Donuts most mornings getting a coffee with skim milk and an egg white f
Happy Halloween to all. As a mom, registered dietitian, lover of candy (yes, I am!) and once a child who waited eagerly for Halloween to roll around, I can't imagine it without candy! Here is how you can make it work:Put a great emphasis on giving your kids healthy meals on Halloween. They don't have to be complicated! Some quick suggestions.Oatmeal, skim milk and fresh fruit (try gratin
Sending out big LOVE to all the folks at LF USA!!!!! Here is the popcorn recipe:These are recipes tweaked from Epicurious.com but you can find them all over the internet...Chili Popcorn with a Kick1/4 teaspoon salt1/2 teaspoon chili powderScant 1/8 teaspoon garlic powder1/8 teaspoon paprika1/8 teaspoon cayenne pepper2 Tablespoons extra virgin olive oil 8 cups hot plain popcorn :
This gorgeous pile of butternut squash inspired me to do three things, take a picture, make soup and blog. In preparation for your soup the first thing you need to do is prep the squash. Follow these easy steps:Microwave your squash, as is, for approximately 3-5 seconds to soften it up and make it easier to work with. My squash was 4.5 lbs and I went with 5 seconds.Cut the ends o
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My new favorite food item of the week. This yummy Pita is 60 calories per piece, and filled with fiber and all sorts of healthy nutrients you can't buy in a bottle. Tastes great, too!One Pita Bread4 Slices Turkey Breast1 Slice Muenster Cheese (or your favorite type)Handful of Spinach Leaves2 Slices TomatoMustardRoll this up and add a piece of fruit and you are good to go!All the food groups
There is nothing like thousands of Registered Dietitians, many with advanced degrees browsing around an expo where there are hundreds of food vendors hawking their "healthy" products. Let's look at some interesting observations.The Almond Board of California gave out this beautiful 1 ounce tin of Almonds (23 individual Almonds per 1 ounce) which is packed with vitamins, minerals and heart he
This is for all my Fast Foodies out there. Did you know that McDonalds just rolled out a list of “Favorites Under 400 Calories”? It lists foods in categories of 100, 200, 300 and 400 calories. You all know that I am not an advocate of fast food and will suggest that you eat anything but…..BUT, if you have to get something at McD's let’s look at their new list.Don’t be fooled by t
350 Calories, 18% total fat, 12 g fiber (almost half of your daily requirement!) and packed with vitamins and minerals.This delicious meal took exactly 10 minutes to make (add 2 minutes if you need to defrost your chicken breast).Tip: A Panini press is a miracle machine in the kitchen. You can slice and press any type of vegetable in minutes. First spray your press with some Pam, slice up veggies
EVERYTHING!!!The information is priceless. While shopping at Costco the other day I saw just how sneaky food labels can be.The first thing you have to look at before you check anything else is The Serving Size. (1 oz, 1/2 cup, etc). The nutrition information on the label is ALWAYS based on the serving size, not necessarily the entire package.Here is a great example. I picked up this box
Bento Boxes are a simple way to pack healthy and nutritious lunches and snacks for yourself and your child.I experimented with two of them today. One was purchased at Pottery Barn Kids (around $15) and the other was from the Container Store (around $15). The above boxes are the ones from Pottery Barn and they can easily fit inside a soft lunch box to be carried to school. The boxes have an attache
Kale is a superstar standout of vegetables that is not only low in calories, provides so many vitamins and minerals but its also packed with fiber and phytonutrients as well. Remember phytonutrients? Some are antioxidants and some have anti inflammatory compounds that have important health benefits. Kale has some of the old standby phytonutrients and antioxidants such as beta carotene
Greek Isle Crumbled Fat Free Feta Cheese Cup - 24 oz. - Cheese (Google Affiliate Ad)Yesterday I was rushing through the Detroit Airport and it happened to be dinner time. I was starving and knew that I would not be able to get something to eat on the plane so I scoped out the airport to see what I could find. I found a place that I do not think is on the East Coast, National Coney Island. It
There are so many different "Milk" products out there on the market. Are the manufacturers really milking the consumers? Read on and then tell me what you think, because I will tell you my opinion.Good old fashioned cow's milk. It is naturally high in protein as well as a very high quality protein (we must not forget about protein quality in terms of essential amino acids which our bod
In the late 80's many studies linked the Mediterranean diet to heart health. Those who ate like the Greeks, lots of fresh fish and olive oil instead of red meat and other saturated fatty oils, seemed to have a lower incidence of death related to heart disease. Then study after study came out linking the omega 3 fatty acids (fa's) found in fatty fish (salmon, anchovies, sardines, mackeral, he
