It’s 10pm on a weekday night. I’m watching August Rush and the only thing distracting me from Jonathan Rhys Meyers penetratingly blue eyes is… the munchies. Now, I know that I’m not hungry because I had a great dinner. It’s just amazing that after the sun goes down and I’m curled up on the couch, I start craving a snack.
Night eating can be a disaster for anyone trying to lose weight. In fact, some people suffer from a clinical eating disorder called “Night Eating Syndrome”. Why does chowing down at night seem to hurt our waistlines? Well, there’s a couple reasons. First of all, when we’re snacking after hours we’re often being completely sedentary…like I am on the couch right now. Afterwards, we then go to bed without burning off the calories we just ate. But, the main problem with night snacking is what and how much we eat. Face it, who sits and craves a nice bowl of lettuce when they want a late night snack???
If you can’t wait until morning for a snack, make sure that you keep your portions small and that you eat some type of protein, to keep your metabolism going.
Put down the box of Girl Scout Cookies! Here’s some healthy late night snack ideas:
Popcorn and peanuts
Low-fat cheese and whole grain crackers
Greek yogurt and fruit
Celery or apple slices and peanut butter
And always plenty of water!
Tuesday, March 23, 2010
Thursday, March 18, 2010
An Apple a Day
If a day goes by and I don’t eat an apple, I feel weird. I can’t put my finger on it, but I just have to find an apple. My personal favorite is the Granny Smith - There’s just something about that crisp, tangy flavor. The average American eats about 120 apples a year, but I’m pretty sure I eat close to 350.
So why write an ode to the apple?
A medium-sized apple (150g) contains 4 grams of fiber. Both soluble (lowers cholesterol) and insoluble fiber (keeps your intestines moving, reduces colon cancer risk).
No fat, cholesterol, or sodium means that it is an excellent choice for a snack or something sweet after a meal.
My good friend's 5-yr old son asked me at breakfast this morning if I knew that an apple was nature’s toothbrush? So young, and yet so wise. Tannins, especially present in the skins, are good for tooth and gum health.
One of the major antioxidants in apples is called quercetin. This super-member of the flavanoid family fights free radicals - preventing risk of cancer, heart attacks, and possibly controlling asthma.
If I’m not noshing down on a whole apple, I also enjoy it as an accessory to my oatmeal, yogurt, diced up into chicken salad, or in the form of *sigh* apple chips. Mmmmm….
I’m including a delicious quesadilla recipe from the Whole Foods website. Apples and warm cheese…brilliant.
Apple and Cheddar Whole Wheat Quesadillas
Serves 6
Ingredients
1 1/2 cups shredded sharp cheddar cheese
6 whole wheat tortillas
1 large or 2 small apples, cored and thinly sliced
Natural cooking spray
Directions
Sprinkle 2 tablespoons cheese over one half of each tortilla. Arrange apple slices, barely overlapping, on top of each pile of cheese then sprinkle 2 more tablespoons cheese over apples on each tortilla and fold each in half.
Generously spray a large skillet with oil spray and heat over medium high heat. Arrange half of the quesadillas in the skillet without overlapping and cook, gently flipping once, until cheese is melted and tortillas are golden brown on both sides, 2 to 3 minutes per side. Transfer to plates and repeat process with natural oil spray and remaining quesadillas; serve warm.
Nutrition
Per serving (about 4oz/125g-wt.): 280 calories (110 from fat), 12g total fat, 6g saturated fat, 30mg cholesterol, 350mg sodium, 29g total carbohydrate (3g dietary fiber, 6g sugar), 11g protein
Wednesday, March 10, 2010
Happy National RD Day!
Yes, there is such a thing as National Registered Dietitian Day and it happens to be March 10th. I hope everyone was able to hug an RD today and thank them for loving people and food so much.
So I thought for today I'd explain a little about what an RD really is and what we do. I remember when I was searching for dietetics program it sometimes felt that there was an exclusive club which RDs belonged to, and somehow no one else seemed to really understand how to join.
Registered Dietitians are your food and nutrition experts. But, there's a big difference between dietitians and nutritionists. You know how all squares are rectangles, but not all rectangles are squares?? Some RDs may refer to themselves as nutritionists, but it can't always go vice versa. Only those who are authorized by the Commission on Dietetic Registration of the American Dietetic Association (ADA) are RDs. Although the legal definition of a "nutritionist" may vary by state, in many states one may refer to themselves as a "nutritionist" no matter their educational or training background.
So how do RDs get to be so smart?
We learn, a lot...a whole lot. Most earn a bachelor's or master's degree from a program approved by the ADA with courses in biology, chemistry, food science, business, etc. We then participate in an approved and supervised internship and sit for the ADA's exam. Once we become RDs, there's still continuing education requirements that must be completed because (as you know) nutrition is an ever-changing science.
RDs are employed in hospitals, private practice, fitness centers, health agencies, community clinics, schools, supermarkets, businesses, and so many more places.
That's a little about us. I hope it clears up some mystery as to the secret Registered Dietitian club!
Check out the American Dietetic Association's Top 10 Reasons to Consult an RD
And I hope you think of me with every healthy bite you take today. :)
So I thought for today I'd explain a little about what an RD really is and what we do. I remember when I was searching for dietetics program it sometimes felt that there was an exclusive club which RDs belonged to, and somehow no one else seemed to really understand how to join.
Registered Dietitians are your food and nutrition experts. But, there's a big difference between dietitians and nutritionists. You know how all squares are rectangles, but not all rectangles are squares?? Some RDs may refer to themselves as nutritionists, but it can't always go vice versa. Only those who are authorized by the Commission on Dietetic Registration of the American Dietetic Association (ADA) are RDs. Although the legal definition of a "nutritionist" may vary by state, in many states one may refer to themselves as a "nutritionist" no matter their educational or training background.
So how do RDs get to be so smart?
We learn, a lot...a whole lot. Most earn a bachelor's or master's degree from a program approved by the ADA with courses in biology, chemistry, food science, business, etc. We then participate in an approved and supervised internship and sit for the ADA's exam. Once we become RDs, there's still continuing education requirements that must be completed because (as you know) nutrition is an ever-changing science.
RDs are employed in hospitals, private practice, fitness centers, health agencies, community clinics, schools, supermarkets, businesses, and so many more places.
That's a little about us. I hope it clears up some mystery as to the secret Registered Dietitian club!
Check out the American Dietetic Association's Top 10 Reasons to Consult an RD
And I hope you think of me with every healthy bite you take today. :)
Monday, March 1, 2010
Breakfast for Dinner
Breakfast is (hands down) my favorite meal of the day. I have in fact, eaten it for breakfast, lunch, and dinner before. Yes, I went one day where I only ate breakfasts. And it was a very, very good day.
What stirs my heart for said meal? I think it's a combination of the scrumptious options so often available at breakfast. It could also be the fact that I love waking up hungry and being able to really enjoy a meal. Breakfast is just that - breaking the fast. In reality, we all really should be waking up and feeling hungry. If we stopped snacking at least 4 hours before heading to bed, it would give our body the time to use up the calories from our last meal, so that in the morning we need refueling.
My ode to breakfast today was inspired by my dinner this evening. Growing up, it was always such a treat to have "breakfast for dinner night". We would have pancakes, eggs, bacon...and if we were really lucky the pancakes would be shaped like Minnie Mouse - earrings and all.
Tonight, I made breakfast for my family - a gigantic oven-baked omelette. It's always a favorite and really simple.
Beat:
1/2 cup whole wheat flour
4 eggs
2 tablespoons butter
1/2 tsp salt
Pour into cookie sheet, lined with very well-greased aluminum foil. Add any toppings you want - I usually do 1 cup of mixed green pepper and onion (but save cheese until after it comes out of the oven)
Bake at 350 degrees for 20-25 minutes. Then add any shredded cheese. Lift the edge of the narrow side of the aluminum foil and roll the omelette. Slice into fourths.
Voila, omelette out of the oven!!
Breakfast is so tasty and important that we can eat it for any meal! Hope you get a chance to try the omelette, and share in my breakfast love.
What stirs my heart for said meal? I think it's a combination of the scrumptious options so often available at breakfast. It could also be the fact that I love waking up hungry and being able to really enjoy a meal. Breakfast is just that - breaking the fast. In reality, we all really should be waking up and feeling hungry. If we stopped snacking at least 4 hours before heading to bed, it would give our body the time to use up the calories from our last meal, so that in the morning we need refueling.
My ode to breakfast today was inspired by my dinner this evening. Growing up, it was always such a treat to have "breakfast for dinner night". We would have pancakes, eggs, bacon...and if we were really lucky the pancakes would be shaped like Minnie Mouse - earrings and all.
Tonight, I made breakfast for my family - a gigantic oven-baked omelette. It's always a favorite and really simple.
Beat:
1/2 cup whole wheat flour
4 eggs
2 tablespoons butter
1/2 tsp salt
Pour into cookie sheet, lined with very well-greased aluminum foil. Add any toppings you want - I usually do 1 cup of mixed green pepper and onion (but save cheese until after it comes out of the oven)
Bake at 350 degrees for 20-25 minutes. Then add any shredded cheese. Lift the edge of the narrow side of the aluminum foil and roll the omelette. Slice into fourths.
Voila, omelette out of the oven!!
Breakfast is so tasty and important that we can eat it for any meal! Hope you get a chance to try the omelette, and share in my breakfast love.
Monday, February 22, 2010
Oh, Olympics!
So, I admit it. I am an Olympic junkie. I check the medal count. I plan my gym time around television coverage because I think it's extra motivating to work out while I watch Apollo speed skate. The same thing happens every two years. And then when it ends...I go through withdrawals.
Tonight, after my treadmill workout and analysis of Bob Costas' wardrobe,; I'm sitting warm and cozy on my couch watching the ski jump. This is one of my favorite Olympic events because the skiers come so close to flying. How could you not want to do a sport where you take turns gracefully sailing through the air?
If you pay attention to the coverage, NBC often shows the stats of the athlete: age, height, and weight. Now, I'm not so sure I'd want my weight posted for the entire world to see, but I suppose if you're an Olympic-class athlete you get used to being judged by numbers.
I couldn't help but notice how tall and light all of the ski jumpers were...so upon a little research I learned that body weight is so crucial a factor in the jump that a mere 2.2 pounds weight loss could mean 6-13 feet further in the jump. There have been publicized cases of anorexia and bulimia among the jumpers, and yes that does include men. Although we often associate eating disorders with women, men are not immune to the pressures.
When working with clients - whether it's for sports nutrition or weight loss - I never create meal plans under 1200 calories for women or 1500 for men. Eating too few calories, especially with intense exercise will have serious consequences on the body including muscle and bone density loss and increased risk of injury and illness.
If you think about it, our bodies use calories from food for energy, and athletic performance requires large amounts of energy. This energy must come from somewhere - so the body will eventually start to breakdown.
Take Home Message: Don't starve your body! You’ll pay for it!
Fortunately, new rules are being enforced to encourage ski jumpers to either gain some weight! All I know is that I would rather participate in a sport where I could eat as much as Michael Phelps.
Tonight, after my treadmill workout and analysis of Bob Costas' wardrobe,; I'm sitting warm and cozy on my couch watching the ski jump. This is one of my favorite Olympic events because the skiers come so close to flying. How could you not want to do a sport where you take turns gracefully sailing through the air?
If you pay attention to the coverage, NBC often shows the stats of the athlete: age, height, and weight. Now, I'm not so sure I'd want my weight posted for the entire world to see, but I suppose if you're an Olympic-class athlete you get used to being judged by numbers.
I couldn't help but notice how tall and light all of the ski jumpers were...so upon a little research I learned that body weight is so crucial a factor in the jump that a mere 2.2 pounds weight loss could mean 6-13 feet further in the jump. There have been publicized cases of anorexia and bulimia among the jumpers, and yes that does include men. Although we often associate eating disorders with women, men are not immune to the pressures.
When working with clients - whether it's for sports nutrition or weight loss - I never create meal plans under 1200 calories for women or 1500 for men. Eating too few calories, especially with intense exercise will have serious consequences on the body including muscle and bone density loss and increased risk of injury and illness.
If you think about it, our bodies use calories from food for energy, and athletic performance requires large amounts of energy. This energy must come from somewhere - so the body will eventually start to breakdown.
Take Home Message: Don't starve your body! You’ll pay for it!
Fortunately, new rules are being enforced to encourage ski jumpers to either gain some weight! All I know is that I would rather participate in a sport where I could eat as much as Michael Phelps.
Friday, February 19, 2010
What's Your Beef (or Bison)?
One time in college, a class-mate of mine was eating a wrap during our writing class. "Whoooaaa that smells good", I told her. She smiled, tore off a bite for me and said "Don't ask what it is, just taste it!" In hindsight, it was probably not the wisest command to obey - but I did- and it was delicious, delicious meat!
That was the first day I ever tasted bison.
This week The Washington Post had a great article on the return of this meat to local restaurants. The locally-roaming animal has made an appearance on many Baltimore and DC menus. It will also be available at the White House farmers market this spring.
Bison is such a great way for those of us with carnivorous taste buds to get our fill. Why? - Well, I was hoping you'd ask that. According to the USDA, bison meat has 143 calories and 2.42g of fat per seving (100g) compared to select beef which has 201 calories and 8.09g of fat. It's even leaner than skinless chicken, which ranks in with 190 calories and 7.41g of fat per serving. What great news!! A new delicious meal is actually healthier than our familiar staples. With less calories and less fat, it's no wonder the American Heart Association is a fan of choosing bision.
Need more reasons to bite into bison? The meat is also high in iron, selenium, phosphorus, zinc, copper, potassium, niacin and vitamins B6 and B12.
Experiment with the meat in some of your beef recipes, but remember that it has less fat and needs to be treated differently! Bison needs to be cooked low and slowly so that it doesn't dry out. If you're not a fan of the leaner taste, you can even try adding some heart-healthy extra virgin olive oil to the meat.
Burgers, chili, steaks...give bison a chance!
That was the first day I ever tasted bison.
This week The Washington Post had a great article on the return of this meat to local restaurants. The locally-roaming animal has made an appearance on many Baltimore and DC menus. It will also be available at the White House farmers market this spring.
Bison is such a great way for those of us with carnivorous taste buds to get our fill. Why? - Well, I was hoping you'd ask that. According to the USDA, bison meat has 143 calories and 2.42g of fat per seving (100g) compared to select beef which has 201 calories and 8.09g of fat. It's even leaner than skinless chicken, which ranks in with 190 calories and 7.41g of fat per serving. What great news!! A new delicious meal is actually healthier than our familiar staples. With less calories and less fat, it's no wonder the American Heart Association is a fan of choosing bision.
Need more reasons to bite into bison? The meat is also high in iron, selenium, phosphorus, zinc, copper, potassium, niacin and vitamins B6 and B12.
Experiment with the meat in some of your beef recipes, but remember that it has less fat and needs to be treated differently! Bison needs to be cooked low and slowly so that it doesn't dry out. If you're not a fan of the leaner taste, you can even try adding some heart-healthy extra virgin olive oil to the meat.
Burgers, chili, steaks...give bison a chance!
Sunday, February 14, 2010
Valentine's Last Call
So it's getting late as I write, but I can still call this my Valentine's blog - mission for the day accomplished.
Valentine's Day is super-saturated with cards and boxes of chocolate (that often don't even taste good). And the next day we're left with torn envelopes, candy wrappers, and an upset tummy. I don't know about you, but I'd rather have someone get me a gift that could actually benefit me!!
Food is an integral part of holidays, but wouldn't it be great to show your love by spending quality time cooking a wonderful meal with someone. Maybe actually nourishing them and helping their heart beat for many more years?
My family has this tradition where we all come together for a big meal, because my mother says that she married for love and that love turned into her kids. This year we had delicious rock fish in a caper lemon sauce with mashed cauliflower and asparagus.
I promise you, a meal can be decadent, romantic and even healthy! Don't wait for next Valentine's day to try it. You can have a candle-lit dinner with the one you love any day. Love should be the reason.
Here's a funny quote to leave you with:
"There is no sight on earth more appealing than the sight of a woman making dinner for someone she loves." ~Thomas Wolfe
Valentine's Day is super-saturated with cards and boxes of chocolate (that often don't even taste good). And the next day we're left with torn envelopes, candy wrappers, and an upset tummy. I don't know about you, but I'd rather have someone get me a gift that could actually benefit me!!
Food is an integral part of holidays, but wouldn't it be great to show your love by spending quality time cooking a wonderful meal with someone. Maybe actually nourishing them and helping their heart beat for many more years?
My family has this tradition where we all come together for a big meal, because my mother says that she married for love and that love turned into her kids. This year we had delicious rock fish in a caper lemon sauce with mashed cauliflower and asparagus.
I promise you, a meal can be decadent, romantic and even healthy! Don't wait for next Valentine's day to try it. You can have a candle-lit dinner with the one you love any day. Love should be the reason.
Here's a funny quote to leave you with:
"There is no sight on earth more appealing than the sight of a woman making dinner for someone she loves." ~Thomas Wolfe
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