Hints & Tips, Thoughts of a Dietitian

Wellness Wednesday

As you’re thinking about your New Year’s Resolution, did you know burning 3500 calories equals 1 pound of fat lost? For sustained weight loss, experts recommend creating a 500-calorie deficit per day (eat less + exercise more) to burn 1 pound of fat per week. Slow weight loss is more sustainable and typically results in long lasting results. #WellnessWednesday

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Hints & Tips, Thoughts of a Dietitian

Wellness Wednesday

Be mindful of portion sizes this week. In general, protein foods (turkey, ham) should be the size of a deck of cards, grain products (rice, stuffing) should be the size of a tennis ball, and fats (buttery, gravy) should be the size of a golf ball. Drink plenty of water in between bites and enjoy time with family and loved ones. All foods fit in moderation! Happy Holidays. #WellnessWednesday

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Happy Posts, Thoughts of a Dietitian

Where’s the Balance?

I was recently at an “orientation” training for my job, and let’s be real, it was about as exciting as it sounds. (Not at all.)

But there was one session that really resonated for me, and I think a lot of people generally lack in this area as well. It’s about that work-life balance.

I’m a Dietitian, I should be a pro a balance…aren’t I always talking about balanced meals?!

What I want everyone to do right now is STOP and write down the 2-3 most important things in your life! Once you do that, I want you to take it one step further and think about what sorts of things occupy the largest percentage of your time.

Guess what, the most important things in my life were no where remotely supported by the activities that were occupying most of my day. And that’s a problem.

This exercise is really simple, but I hope for some of my readers it’s a powerful reminder. If your family is the most important thing to you, why do you spend so many extra hours at work? If your financial stability is the most important thing to you, why are you always teasing yourself online shopping? Find that balance and realign your actions with your priorities, and do it soon.

Have a great, and balanced, weekend my friends!

Hints & Tips, Thoughts of a Dietitian

Wellness Wednesday!

The holidays are officially upon us and while it might be the most wonderful time of the year, it’s also the most stressful time of the year! Take care of your body by making sure you’re getting enough sleep each night. Lack of sleep can lead to anything from poor food choices and weight gain, to cognitive impairment and moodiness. Give yourself the gift of health this holiday season by nourishing your body properly and getting adequate sleep each night. Happy Holidays. #WellnessWednesday

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Hints & Tips, Thoughts of a Dietitian

Wellness Wednesday

Start everyday with a smile—and breakfast! Did you know people who eat breakfast tend to have a healthier weight? An ideal breakfast needs to contain some form of fiber plus protein to keep you energized throughout the day. Think oatmeal with nuts mixed in, or yogurt and berry parfait. Avoid simple carbohydrates and sugar first thing in the morning, which will leave you feeling tired soon after you eat. #WellnessWednesday

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Uncategorized

1-2-3 Skin Care

The holidays are here, and despite it being the most wonderful time of the year, the holidays are inevitably filled with plenty of stress, special treats, and pictures.

Which, for some people, myself included, the stress and special treats wreak havoc on skin, and make those holiday pictures a nightmare.

Aside from trying to make healthy choices, my go to skin regimen is super simple. Coconut oil. That’s it!

Before bed, I use a dry wash cloth to rub coconut oil on my face. It’s important not to use your hands, as your face will become too oily. I sleep with my face lightly coated in oil, then wake up in the morning and give my face a good wash.

I was skeptical at first, like how can adding more oil to my skin make it better. But by giving your skin nutrient rich coconut oil, it will produce less of its own oils. It clears up my blemishes over night too!

Just remember, for all of you wondering what’s the deal with consuming coconut oil… it is a saturated fat. Researchers believe our body may process it differently than typical unhealthy saturated fats (butter, red meat), but at this point in time there is no conclusive evidence that confirms if this is true or not. My recommendations? Stick to skin care for now, and continue to limit the amount of saturated fat you consume, especially if weight loss is your end goal.

Are you a coconut oil lover or hater? Let me know what you use coconut oil for in the comments below!

Hints & Tips, Thoughts of a Dietitian

Wellness Wednesday

Eating fish is a great source of Omega-3 Polyunsaturated Fatty Acids and Vitamin D. Research also tells us regular fish consumption improves sleep quality and improves memory. Aim for 8-ounces of fish per week (or two 4-ounce portions). Fish lowest in mercury include catfish, haddock, salmon, shrimp and freshwater trout. What will you put on your plate this week? #WellnessWednesday

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Hints & Tips, Thoughts of a Dietitian

Wellness Wednesday!

What are your Thanksgiving traditions- do any of them involve physical activity? Start a new tradition this year with a football game or family scavenger hunt in the neighborhood. Not only will this burn off some of your excess calories consumed, it also counts for quality bonding time and an excuse to eat more dessert—talk about triple win! Happy Thanksgiving. #WellnessWednesdaygarlic

Hints & Tips, Recipes

Delicata Squash, have you tried it? 

Delicata Squash is one of those things I’ve heard about from fellow foodies, and have always wanted to try, but have never been able to find it and have been way too intimidated to put in the serious effort anyway. 

But you know me, and i’m all about those vegetables so I finally got over my fears and purchased a delicata Squash from the farmers market. 


Those are herbs in from of the squash. Delicata is a long squash, kinda yellow-cream with green markings. It notably high in potassium and fiber, and it’s easier than some other winter squashes to prepare because you can eat the skin. 

Like other squashes, it can be tough to cut without the right knife. I found the easiest way to cut it is by slicing the bottom so that you can stand the squash straight up, then slicing lengthways. 


Then…


Scoop out the seeds like in the front Squash.  Then slice into 1/4-inch slices (semi-circles.) 

In a bowl, coat slices with olive oil, salt, and pepper. Add 1tsp minced garlic, 2tsp lemon zest, 1/4 cup Parmesan cheese, and 1 TBS fresh thyme and parsley. Coat evenly, then bake at 350 degrees for 25-30 minutes, or until golden brown.


There were NO left overs with this meal!! The squash is creamy and tender, and it’s prepared in a way that’s flavorful but not overbearing! 

Any vegetables out there that YOU want to try but don’t know how to cook? Let me know and we can explore it together! 

Hints & Tips, Recipes

Delicata Squash, have you tried it? 

Delicata Squash is one of those things I’ve heard about from fellow foodies, and have always wanted to try, but have never been able to find it and have been way too intimidated to put in the serious effort anyway. 

But you know me, and i’m all about those vegetables so I finally got over my fears and purchased a delicata Squash from the farmers market. 


Those are herbs in from of the squash. Delicata Squash is a long Squash, kinda yellow-cream with green markings. It notably high in potassium and fiber, and it’s easier than some other winter squashes to prepare because you can eat the skin. 

Like other squashes, it can be tough to cut without the right knife. I found the easier way to cut it is by slicing the bottom so that you can stand the squash straight up, then slicing lengthways. 


Then…


Scoop out the seeds like in the front Squash.  Then slice into 1/4-inch slices (semi-circles.) 

In a bowl, coat slices with olive oil, salt, and pepper. Add 1tsp minced garlic, 2tsp lemon zest, 1/4 cup Parmesan cheese, and 1 TBS fresh thyme and parsley. Coat evenly, then bake at 350 degrees for 25-30 minutes, or until golden brown.


There were NO left overs with this meal!! The squash is creamy and tender, and it’s prepared in a way that’s flavorful but not overbearing! 

Any vegetables out there that YOU want to try but don’t know how to cook? Let me know and we can explore it together!