Tag Archives: diet

21 Days to a NEW YOU in 2017!

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Join me for a 21 days and discover the answers to all of your burning questions about how and what you should actually be eating. (Hint: It’s probably not what you think.)

NO CLEANSING, NO DETOXING, NO DIETING;

JUST PLAIN GOOD-OLD-FASHION

HEALTHY EATING & GOOD NUTRITION.

 

The fun begins January 2nd, 2017!

Online. In your email inbox. In the comfort of your own home. At your own pace. Registration for this one-time live event opens November 28th and closes Dec. 12th EST.

THE PURPOSE OF THIS EVENT:

Ultimately, to teach you the core concept of bioindividuality and that no one way of eating is best for everyone. You’ll learn how to eat the best way for you—no prescribed diets here. Vegan, vegetarian, raw, dairy-free, gluten-free, carnivore, Paleo, pescatarian — the list goes on and on. No one way is best for everyone; one person’s food is another person’s poison. I’ll teach you how to figure out which way is best for you, with the underlying concepts that make every human body thrive.

To teach you about superfoods, how to take the most advantage of them, and how to turn them into delicious, unintimidating treats. (E.g. how to make kale actually taste good, and what to do with things like chia seeds. And what the heck is quinoa anyways?)

To teach you what supplements are completely necessary (and which ones aren’t), how they work in your body, and how to choose what is best for you so you’re not wasting money every month. Most people are severely deficient in the basic vitamins, minerals and antioxidants needed for optimum health — you’ll learn how to not be one of them.

To teach you what foods are actually poisoning you and that you should never ever eat again. (Don’t worry, it’s probably not what you think. I won’t take away your most loved foods, we might just need to find healthier ways of eating them.)

To teach you the critical importance of your digestive health and how to properly take probiotics and digestive enzymes. Your digestion affects every single system in your body — especially your immune system and skin health. Every system in your body is affected when your digestion is off. (But don’t fret, we’ll get yours running like a well-oiled machine.)

To each you how eating more can actually help you lose weight (if that’s your goal) and how no amount of gym time will get you the body you want if your nutrition is off.

To teach you how what you eat affects how you look far (far!) more than any cream, lotion or potion you can apply.

To teach you easy home cooking tips so you can whip up healthy, yummy meals at home.

To teach you the healthiest foods to choose at restaurants and parties so you can stay on the wagon.

To teach you how to stay on track when you’re traveling.

To demystify “good vs. bad” fats, carbs and proteins.

To teach you how to save money at the grocery store and how to eat healthy on a budget.

To teach you how to make easy, healthy substitutions that you’ll love; these small things can add up to huge results.

To give you recipes, recipes, and more recipes. Did I mention recipes?

To give you a very clear picture of the food-mood connection, and how our food choices affect how we feel, think and act. Every. Single. Day.

To teach you the concept of “Primary Food” (the other non-food stuff that nourishes our souls) – and the importance of seeking balance in this crazy thing we call life. How we feel greatly affects our food choices, and vice versa.

To give you an open forum to ask me anything you want — we’ll have 2 live “ask me anything” calls to get all of your questions answered on Sunday, January 8th and Sunday January 22nd.

Upon registration you’ll receive immediate access to your “Getting Started Guide” with loads of information on how to clean up your diet and life, including your suggested shopping list and resource guide to make your program a success.

Starting on February 27th, you’ll get an email from me every day for 21 days with videos, handouts, tips, action items, recipes and heart-centered vibes that will teach you everything you need to know to eat and live well. (And don’t worry, you can do everything at your own pace — you won’t be a slave to this program.) All of the content is yours to keep forever and ever.

During the 21-day event you’ll also take your AM and PM supplements and probiotics (included in the cost of your program) so you can feel the effects of what optimal levels of nutrients can do for your body.

WHAT YOU GET:

  • 21-days worth of content (as described above), delivered straight to your email inbox each morning, in the form of downloadable handouts, worksheets, audios and private, easy-to-access videos on my website. ($2,100 retail value if we did this in one-on-one coaching.)
  • Full month’s supply of customized AM & PM multivitamin + supplement packs that include my basic recommendations for vibrant health. The entire pack is pharmaceutical-grade (which is an even higher standard than organic), scientifically tested for safety of upper-limit dosages, and manufactured in an FDA-registered facility. They’re also rated #1 in North America by 3rd party studies, tested by Consumer Labs, and come in convenient AM and PM packs—no bottles to hassle with. ($199 retail value.)
  • Your packs include:
    • A complete, super-charged multivitamin to fill in the gaps of vital vitamins, minerals, and antioxidants that you might be deficient in or lacking. We carefully chose a comprehensive spectrum of vitamins, minerals and antioxidants to support long-term health and well-being. This exclusive formula is among the most powerful and complete vitamin and antioxidant formulas available on the market
    • A double distilled, mercury-free fish oil/omega-3 supplement for cardiovascular health (and shiney hair, pretty skin and strong nails).
    • An extra-potent anti-inflammatory grape seed extract + vitamin C supplement for immune health and anti-aging effects (on both the inside and outside of your body)
    • A resveratrol antioxidant supplement provides an extra dimension of antioxidant protection. This science-based formula contains resveratrol, alpha lipoic acid, and grape seed extract—potent antioxidants that work together synergistically. This tiny supplement contains the equivalent amount of resveratrol found in five bottles of red wine—without the hangover
    • Full month’s supply of a pharmaceutical-grade, milk-free probiotic supplement to support your digestive health ($30 retail value.)
    • 1 bag (9 servings) of a super-healthy, super-yummy meal replacement shake that you can use if you’re ever in a time crunch or on the go. This nutritious, plant-based meal replacement shake is right for just about everyone. It’s a clean, pure, vegan formula, unique for what it doesn’t contain — this shake is free of fructose, gluten, dairy, and soy. It’s packed with protein to give you sustained energy, and it has plenty of fiber to support healthy digestion ($30 retail value)
    • 1 water bottle/blender bottle to track your water consumption and shake up your shakes on the go when you need them ($9 retail value)

Your box of goodies will be delivered straight to your doorstep at no extra charge.

Optional:

You’ll also have the opportunity to continue on with your supplements at a discounted price post-program. (Yay for discounts!)

February 27th – March 20th. Online. In your email inbox. In the comfort of your own home. At your own pace.

Registration opens Monday January 23rd at 9am EST and closes Monday February 6th at 9pm EST. I truly hope you’ll join us for this life-changing event.

image via harvard school of public health

Your weight does NOT define you!

By: Jill Ouhrabka MS, RD, LDN, CHC

Working with clients, particularly those who are struggle to lose weight there is a common theme…they all are focused on the number on the scale!  Once they let go of weighing themselves they stop focusing on calories and food and end up loosing weight!

Why is this?

When you weigh yourself, you feel good if your weight is where you want it and badly if it is not where you want it. This reaction to the number on the scale can fuel your mood for the day causing negative (or positive) thoughts and emotions particularly related to body image and food choices. You may find yourself restricting calories or food to try to lose weight or making poor food choices because your weight is where you want it. Why does your weight make it okay or not okay to eat certain foods?

By focusing on your weight, you are so focused on changing the number on the scale that you are not actually listening to what your body needs and this can cause many weight issues. You are also not taking into account that your weight can fluctuate a great deal during the day and depending on what is going on with your body.

What is the answer?

If you have to weigh yourself, do it once a week as an objective measure. Don’t let the number define you.  Remember that the number you see on the scale says nothing about your body composition including body fat versus lean muscle. It does not account for height or body frame.

Focus on how you feel in your body. When you are eating well, exercising in moderation, and your clothes fit well, you are going to feel good about your body! When you stop focusing on the number, you can focus on how you feel and what your body needs (as far as food, sleep, nutrition, exercise, meditation, etc).

How can you get to a healthy weight?

Focus on balance. Eating foods that are healthy most of the time, and those less healthy foods in moderation- don’t deny yourself, eat less.

Diet: Focus on eating breakfast everyday and then eating every 3 hours.

Exercise: Aim to exercise most days of the week for 30 to 45 minutes/day.

Sleep:  Get enough sleep! If you are tired, your body will think it needs energy and you will end up eating more!

Stress: Manage stress with exercise, meditation, and yoga. Stress can cause weight gain so managing it daily is essential.

water

Tonic Waters, Soda Water, Sparkling Waters,and Flavored Water

By:Jill Ouhrabka MS, RD, LDN, CHC

I have had several clients ask about alternative drinks to water. The best way to hydrate is water but if you want something else to drink, opt for water or sparkling water with some fruit slices, or lemon juice added for flavoring.

Q: “What is your opinion on Tonic Waters, Soda Water, Sparkling Waters, and Flavored Water?” -T.N.

A: “Great question! Essentially tonic water has added calories, sodium, and lots of sugar so not a good option.  Soda water has no sugar or calories but does has added sodium, flavored water such as crystal light may have added calories and sodium. If you are watching your sodium intake for blood pressure, you will want to watch how many tonic waters, soda water, and flavored waters you have in a day. Flavored waters (especially those with sugar alcohols) can cause intestinal issues such a gas, bloating, and diarrhea if consumed too frequently.  I would suggest drinking sparkling water and adding your own cucumber, orange, or lemon slices to it for flavor. Remember that any type of flavored water you buy will likely have preservatives/chemicals added for flavoring making less ideal than water/sparkling water Does this make sense? I have provided a breakdown for you below:

  • Tonic water: 124 calories per 12 oz, 32 g sugar, 44mg sodium
  • Soda water: 0 calories per 12 oz, 0g sugar, 75 mg sodium
  • Flavored water/crystal light: 10 calories per packet, 0g sugar, 35 mg sodium
  • Sparkling water: 0 calories, 0 g sugar, 0mg sodium (good for hydrating)

Remember, to tell if you are hydrated look at your urine, clear urine = hydrated, yellow = drink more water!

banana

Why I love Bananas

Composed of about 93% carbohydrate and about 100 calories, a medium size banana is a versatile, nutrient dense, delicious snack at any time!

A banana will provide you with essential nutrition including:

  • Carbohydrates for energy
  • Vitamin A, and C, a whole bunch of B vitamins
  • 2 to 3 grams protein
  • Prebiotics: Prebiotics are needed to help probiotics (the good kind of bacteria) grow and promote a healthy digestive system
  • Potassium to help protect against high blood pressure
  • Tryptophan, serotonin, norepinephrine each of which cab help prevent and improve depression
  • Bananas can also help alleviate heart burn by suppressing acid in digestion

How can you add more banana into your day?

  • Add a banana to:
    • A fruit smoothie
    • Pancakes
    • Salad
    • Peanut butter sandwich
    • Bowl of cereal or Greek Yogurt
  • Add a little peanut butter to a banana to give you essential protein and energy prior to your workout

    • This is an easily digestible snack
    • With less fiber than other fruits, bananas will not cause you intestinal distress during your workout

Do you have a creative way to incorporate more fruit into your diet? Let us know at info@restorativenutritionri.com .

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Jeff’s Healthy Philly Cheesesteak Sub

by: Jill Ouhrabka MS,RD, LDN, CHC

You can still eat the foods you love, just make a few changes and enjoy a healthier option!

Makes 4 servings

Ingredients:

  • 4, 8” Whole Wheat Sub Rolls (1 sub per person)
  • 8 slices of 2% American Cheese slices (2 slices per person)
  • 16 oz deli sliced Lean Roast Beef  (Tip: opt for low sodium to decrease sodium content) (4 oz. per person)
  • Pepper,  Garlic Powder,  Onion Powder
  • Optional : 1 cup each of Onion, Pepper and Mushrooms

Directions:

  • Sauté the onion, pepper, and mushroom into a pan (use non-stick vegetable oil and/or a little oil in the pan)
  • Add the roast beef and spices
  • Toast the sub roll
  • Add the slices of cheese to the sub roll and allow to slightly melt (note: you can also cheese to the stir fry pan if you prefer
  • Place stir fried meat and veggies on cheese on sub roll
  • Enjoy!

How does this recipe compare to traditional recipes?

Jeff’s Homemade Philly Cheesesteak Sub vs. Traditional Philly Cheesesteak Sub:

The winner is…Homemade!!!

Traditional Philly Cheesesteak

Homemade Philly Cheesesteak

The Difference

The Healthier Option is:

Total Calories

710 Calories

420 Calories

290 Calories

Homemade

Total Calories from Fat

214 Calories

90 Calories

24 Calories

Homemade

Total Fat

24 grams

10 grams

24 grams

Homemade

Total Cholesterol

113 mg

100 mg

13 mg

Homemade

Total Sodium

1743 mg

1410 mg

333 mg

Homemade

Total Carbohydrates

72 grams

42 grams

30 grams

Homemade

Total Protein

49 grams

41 grams

8 grams

Traditional

Total Sugar

6 grams

3 grams

3 grams

Homemade

Total Fiber

6 grams

9 grams

3 grams

Homemade

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Lose weight naturally

By: Jillian Ouhrabka MS, RD, LDN, CHC

Its 2014, you are determined to start the New Year off right! You have set your health goals, maybe you want to lose weight, or start exercising more. Maybe you think about starting to take some weight loss shakes, or order some home delivery food to help you lose weight. You have joined a gym and already gone 5 times! You feel like you own this year!

Fast forward 1 month…

You decided the home delivery is too expensive, or it doesn’t fill you up. The gym is a good idea but you don’t feel like going as much anymore, you haven’t lost weight but you haven’t gained weight. This is the problem-diets don’t work! They are a short term solution and often people who go on “diets” or follow a high protein, low carb diet plan will not only gain back the weight they lose but often gain it back and then some!

Isn’t there a simpler, more natural and healthy way to lose weight? You want to do it; you just can’t seem to overhaul your current diet/lifestyle.

Enough already!

There are no magic tricks, not special diets that you need. If you are like most of my clients you can actually eat MORE and LOSE WEIGHT! So often we think we have to eat less to lose weight but actually just the opposite is true!

Can I really eat more food to lose weight naturally?

Yes! I struggled with weight and food addiction for my entire life. I restricted calories, and thought if I ate less I would lose weight.  That did not happen, instead I was so hungry I would eat sweets and crave high sugar, high calorie foods which did not help me lose weight. I have finally found freedom from food and been able to achieve my ideal weight by eating more.

I am eating regular meals and snacks, I eat lots of fruits, vegetables, whole grains, protein, and yes I eat sweets and treats IN MODERATION. I am eating more than I ever have eaten in my life and I have lost weight and kept it off! I feel fantastic, I eat what I want without feeling deprived and you can too!  I can teach you how to feel full, feel satisfied, and have energy all day. The best part is that you don’t have to buy shakes, or special foods to do to this! That means you can make changes to your lifestyle and keep the changes long-term!!! There is not diet or exercise plan to fall off of because you are just learning to eat right. 

How to eat more and lose weight naturally

Tip 1: Eat breakfast and then eat every 2 to 3 hours

  • Space your calories out so that you are eating every 3 hours. This will keep your energy levels up and keep sugar cravings and overeating away!
    • Your day should look like this:
      • 7am: Breakfast
      • 10am: Snack
      • 1pm: Lunch
      • 4pm: Snack
      • 6pm: Dinner
      • 8pm: Snack

Tip 2: Aim to eat 25 to 30 calories per kilogram of body weight

  • Take your current weight in pounds and divide by 2.2 to get to kilograms
  • Now multiply this number by 25 and then repeat this but multiply by 30
    • This will give you a range of calories that you should aim to stay within each day to lose and/or maintain weight (Note: a dietitian can help you calculate your exact needs)

Tip 3: Follow a high fiber diet, and include protein and carbohydrates at all meals and snacks

  • This combination will help keep your blood sugar stable, help you feel energized, and keep cravings for sugar and sweets at bay

Tip 4: Don’t be afraid of fat

  • Healthy fats and oils help you feel full so you are less likely to snack on unhealthy foods

Tip 5: Eat more fruits and vegetables: Fruits and vegetables are high in fiber, low in fat and calories so they offer a fantastic, nutrient rich option

Snacking on potato chips or candy bars will not give you the essential nutrition to help reduce your risk of certain types of cancer, heart disease, diabetes, or lower your blood pressure or cholesterol, but…eating fruits and vegetables can!

  • Fruits and Veggies have antioxidants, fiber, vitamins, and minerals
  • Fruits and vegetables promote weight loss, great taste, and when you eat these instead of sweets you are replacing the less healthy foods you would be eating (this saves you calories for weight loss)

Tip 6: Follow the MyPlate guidelines for what your plate should look like: 

  • ½ of your plate should be fruits and vegetables
  • ¼ of your plate should be protein (opt for turkey or chicken breast, baked fish, ham or pork, beans, low fat cottage cheese, tempeh, soy or meatless options,  or egg whites for protein)
  • ¼ of your plate should be whole grains or starch (choose baked sweet potato, brown rice, wheat pasta, or whole grain bread)

MyPlate

Tip 7: Drink more water

  • Often when you feel hungry you are thirsty! Instead of reaching for some food, have some water to stay hydrated and curb your hunger between meals and snacks

    To learn more about losing weight naturally, or to set up an appointment to see how you can lose weight naturally and get healthier, happier, and live better contact us at info@restorativenutritionri.com . No matter what your goals we can help you!

overeating

Are you starving or tend to overeat when you get home from work?

By:Jillian Ouhrabka MS, RD, LDN, CHC

So many of my clients tell me they eat well all day and then they get home and they can’t stop eating. Does this sound like you? If you are like so many of us, eating lunch and then have nothing to eat until you get home from work-listen up!

The recommendation is to eat every 3 hours to keep sugar cravings away and help you eat less. So think about this….if you eat lunch at noon and nothing until after work you are going about 5 or 6 (or more) hours without eating. This is too long! Now your body/brain is so hungry that it wants to eat anything it can and it doesn’t want a little piece- it wants the whole cake…meaning you will have little to no willpower to make a healthy choice.  This is when you will be cravings sweets, and treats, and be more likely to eat the leftover pie than the leftover salad and you are more likely to overeat and consume excess calories.

How can you stay in control of your eating and cravings?

  • Aim to eat every 3 hours during the day, this means having a morning and afternoon snack
  • Plan to have your afternoon snack (between lunch and dinner) around 3pm
  • Drink water throughout the day to stay hydrated

What should you eat for a snack?

Ideally you want to eat something with protein and carbohydrates to help you feel fuller longer, give you energy and prevent sugar cravings. (Note: If push comes to shove, eating something with just protein or just carbohydrates is fine!)

What are some good afternoon snacks?  (Tip: Bring snacks to work and have on hand in your office for emergency hunger situations!)

  • String cheese and an apple or orange
  • Fat free Greek Yogurt with ½ cup high fiber cereal mixed in
  • 1/2 cup cereal with skim milk
  • A banana or piece of fruit with 1 Tbsp. peanut butter (slice the banana lengthwise, add the peanut butter and put it back together and eat it as you would a normal banana)
  • Save half your sandwich from lunch and eat it at 3pm
  • Share a bag of popcorn with a coworker (don’t add butter or salt to it)
  • Hummus with celery or carrot sticks
  • ½ cup low fat cottage cheese with sliced apple or on a piece of whole wheat toast (or crackers)

healthy snack

What else can I do to minimize overeating when I get home?

  • Keep some granola bars, nuts, cereal, or fruit in your car (I recommend keeping granola bars in your trunk and grabbing 1 as you get in the car).  When you leave work, eat the snack as you drive home.  This way, by the time you get home you will not be quite as hungry and can either wait for dinner or will be more apt to make a healthy option
  • Plan ahead: If you like to eat right when you get home, keep fruit salad, vegetable salad, or healthy leftovers in the refrigerator and PLAN to eat it when you get home.
  • Put it on a plate: Never stand in front of a cabinet or the refrigerator or eat directly out of a package/bag…always put your food on a plate, in a dish, or bowl and sit down to eat it!
  • Drink a glass of water when you get home-this will help fill you up so you are not as likely to overeat.  Often times we are actually thirsty when we think we are hungry-drinking water first will help you determine if you were thirsty or if you are hungry and can save you calories!

Late night snacking

If you find you are snacking a lot in the evening, take control and plan to have a snack after dinner. Opt for diet hot chocolate, a bowl of high fiber cereal with skim milk, a bag of popcorn, or Greek yogurt.

Tip: Try fat free plain Greek yogurt, mix in 1 to 2 Tbsp. sugar free pudding (try cheesecake, chocolate, or French vanilla) and enjoy a guilt free high protein, low fat, low calorie dessert!

For more tips on how to help maintain a healthy weight email us at info@restorativenutritionri.com or visit us at www.restorativenutritionri.com.

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Eat breakfast to keep off extra weight this holiday season!

If you do nothing else this holiday season, eat breakfast. If you can eat breakfast and then eat every 3 hours you can curb hunger, stabilize blood sugar, and decrease your sugar cravings and overeating. You don’t have to eat large meals, just try to have a carbohydrate and a protein source at each meal and snack to help you feel full and satisfied. If you know you will be eating a big lunch, make your breakfast and morning snack smaller but don’t skip them! 

Don’t feel like eating first thing in the morning?

Have something small and light! You can have a glass of 100% orange juice, skim milk, a piece of fruit, left over pizza, a granola bar, a handful of nuts or cereal, or a Greek yogurt. Any of these foods will jumpstart your metabolism.

Get into a routine of eating every 3 hours. Your daily meal times could look like this:

  • 7 am: Breakfast
  • 10 am: Snack
  • 1:00 pm: Lunch
  • 3:00 pm: Snack
  • 6:00 pm: Dinner
  • 8:00 pm Snack

Eat carbs and protein at all meals and snacks. Some ideas can include:

  • 1/2 cup cottage cheese (protein) with 1 cup of high fiber cereal (carbs)  *Tip: Mix 1/2 cup high fiber cereal with 1/2 cup cheerios or other cereal to make it tastier
  • 2 slices of whole wheat toast (carbs) with egg whites (protein) and veggie sausage (protein)
  • 2 Tbsp Hummus (protein) with carrot, cucumber, or celery sticks (carbs)
  • 8 oz Greek Yogurt (protein) with berries (carbs) or cereal (carbs) mixed in

 

no diet

Struggling with food or your weight?

Do you struggle to eat well, are the holidays overwhelming you? Is it difficult to maintain a healthy weight? Does work and life seem to get in the way of exercising and eating well?

When was the last time you took time to meet with someone and talk about your lifestyle and how you can be healthier?

As we are in the busiest time of the year it can be difficult to take time for ourselves. What if I told you that if you took an hour to meet with me, to talk about your lifestyle and health goals, that I could help you change your life? I am a Registered Dietitian, Certified Health Coach, and recovered food addict. I understand how challenging it can be to make time for yourself, to focus on your health. I also know how critical it is to take time to do just this.

What do I offer you?

  • A confidential and supportive environment
  • A unique and integrative approach to your health
  • Evidenced based knowledge to help you navigate the path to healthy choices and weight management
  • Personal experience
    • I suffered with food addiction and compulsive eating for 14 years, I know how challenging it can be to change and I also know what it takes to do just that!
    • 24/7 support
    • Flexible scheduling and payment option

There is no one answer, we are all different with different goals, lifestyles, and beliefs. I will help you find the path that will lead you to a healthier, happier you. You are worth it. Don’t wait until the 1st of the year, call or email now: info@restorativenutritionri.com.

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Food Addiction Journal Entry

I can see it on the floor as I sit at my desk. One Hershey hug-someone must have dropped it. For a moment I forget that I don’t “do that anymore” I think-are there more? Would I eat that off the floor? Its wrapped…but still.

I have this two second flash of when seeing that candy and denying myself it would have led to me buying $20 worth of hugs and chewing and spitting the whole bag out, never swallowing it. I would probably have picked up that hug and chewed it and spat it out right there.  That one instant may have caused me to spiral out of control with food into the all too familiar negative cycle but not anymore!

I do not take the candy. I do not even think about it for more than that mere momentary flash. Instead I recognize the thought, have a yogurt, and get back to work. I do not give it another thought until I am enjoying my daily treat- some m&m candies- when I get home. If you had asked me ten years ago if I could react the way I did today I would have said NO! I had NO self control. I was so unaware of my mind body connection, and unable to listen to what my body actually needs that I would have had no self control and no chance at not having a binge. Now when I start to crave sugary foods, I recognize that I am hungry and then I do something amazing…I eat!

Learning to listen to your body and your hunger cues is essential for overcoming food addiction. Having regular meals and snacks will help keep blood sugar stable so that when you get a craving or an urge for sugar/binge you can stop the cycle. Learning to take care of yourself, including eating well, being mindful, and managing stress will go a long way to you being free of your addiction.