Tag Archives: health

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.

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To help you get the most out of your calories and food try these foods!

I struggle to feel full during the day. To help curb my appetite I always make sure to have some carbs and protein.  This combination helps slow down the absorption of food so I feel fuller longer and am less likely to snack between meals.

My “go-to” food is Greek yogurt or 1/2 cup low fat cottage cheese (both packed with protein) with 1/2 cup high fiber cereal mixed in.  It is very satisfying! Try these other foods to help fill you up for less calories:

  • Eggs (about 70 calories each) : Eggs are packed with high quality protein and healthy fat to help you feel full so you eat less
    • Greek Yogurt (about 100- 140calories each): Greek yogurt is high in protein, low in fat and added sugar and is a great mid-morning snack ii. To make it healthier get 0% fat plain Greek yogurt and add your own fruit
    • Go for Dark Chocolate (about 160 calories per 1 ounce):We all need something sweet now and again. Dark chocolate helps slow digestion to help you feel fuller longer and generally 1 piece (about 1 ounce) is satisfying so you won’t overdo on calories
    • Cottage cheese (about 80 calories per serving). Opt for low fat and fat free to help you feel full and get some additional protein and calcium
    • Skim Milk (about 80 calories per 8oz serving) i. Skim milk will help you meet your calcium and protein needs without the fat and calories of whole milk
    • Fruits and Veggies: Choose fruits and veggies that have the peel/skin intact. This is where the fiber is, you need the fiber to help you feel full (and fiber helps you manage a healthy weight). Fruits and veggies are also a lower calorie food so you can enjoy it without feeling any guilt!

Remember to eat every 3 hours to curb sugar cravings!

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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

quinoa

Quinoa and Bean Salad

Makes 4 to 6 servings for a main course or 8 as a side dish

Ingredients

  • 1 ½  cups quinoa
  • 1 ½  cups cooked black beans
  • 1 ½ cups cooked kidney beans
    • Tip: If you buy canned beans always rinse them so cut down on the sodium content
  • 1 ½  tablespoons red-wine vinegar
  • 1 ½  cups cooked corn
  • 1 ripe avocado diced
  • Tip: Use fresh corn in the summer, or frozen in the winter, again if you use canned rinse it before cooking
  • 1 ½ cups diced tomatoes
  • ¾ cup finely chopped green bell pepper
  • ¾ cup diced banana peppers
  • ¼  cup finely chopped coriander
  • 5 tablespoons fresh lime juice
  • 1 teaspoon salt
    • Tip: If you are watching your sodium intake, use salt substitute
  • 1 ¼  teaspoons ground cumin, or to taste
  • 1/3 cup olive oil

Making the Dish:

  1. Clean and prep quinoa as indicated on box or bag: Typically you will need to wash the quinoa under water until the water is clear
  2. In a large saucepan bring water to boiling, then add quinoa and cook for about 10 minutes
  3. While the quinoa is cooking, start another saucepan with about 3 cups of water for step 5
  4. Drain quinoa and rinse under cold water
  5. Next, using a sieve you will put the quinoa over a saucepan with boiling water, cover the quinoa with a towel and lid
    1. The object here is to steam the quinoa so you don’t want it touching the boiling water
    2. Steam until it appears light and fluffy (usually about 8 to 10 minutes)
    3. Once light and fluffy, put quinoa into a large bowl and let it cool (stir it occasionally to help cool faster)
  6. Mix the beans, vinegar, salt and pepper in a small bowl
  7. Once the quinoa is cool, add the bean mix from step 6, the bell pepper, banana pepper, coriander, avocado, tomatoes and corn
  8. Make the dressing: Combine the lime juice, salt, and cumin ina small bowl.  As you whisk these ingredients together, add the oil and continue whisking. Once combined, add to the quinoa salad.
  9. Serve salad at room temperature and enjoy!

     

     

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Dietitian vs. Nutritionist

By Jillian Ouhrabka, MS, RD, LDN, CHC

Very often I am asked what is the difference between a dietitian and a nutritionist. The answer is…a lot!

 

Registered Dietitian

Nutritionist

4 year Bachelor Degree in Nutrition and Dietetics

Yes

No

1200 hours supervised practice

Yes

No

Certification Exam accredited by the Academy of Nutrition and Dietetics

Yes

No

Covered by Health Insurance

Yes

No

The big picture:

Dietitians: Dietitians are held to a higher standard and go through a great deal of training.

  • All qualified dietitians have to meet national standards and statewide standards including passing a credentialing examination, fulfilling continuing education requirements, filing for state and national accreditation
  • Dietitians are covered by health insurance, nutritionists are not

Nutritionists: Anyone can claim to be a nutritionist, you don’t know what their training is.

  • Nutritionist is a non- accredited title that anyone can claim. This title can be used by anyone and is not protected-essentially you do not know what nutrition background this person actually has
  • Nutritionists do not have any professional practical training, are not registered, licensed, or held accountable for their practice

The bottom line: For any nutrition advice, you want to get sound, evidence based information. You can get this information if you seek the help of a qualified dietitian.

Tips: Look for an RD (Registered Dietitian) credential after the person’s name. This means they are Registered with the Academy of Nutrition and Dietetics. In Rhode Island a dietitian must also be licensed so look for an LDN (Licensed Dietitian/Nutritionist).

 

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.

coffee bean

What’s the skinny on coffee?

It wakes us up, it makes us feel warm and happy, but is there an actual health benefit from drinking it?  The answer is…yes (sort of)…

Benefits from coffee:

  • It may reduce your risk for type 2 Diabetes, Alzheimer’s disease, and heart disease
  • It is packed full of powerful antioxidants (these are nature’s health boost!)
    • Most of us get more antioxidants from coffee than any other food or drink!
    • You can get antioxidants from blueberries, blackberries, cranberries, broccoli, mango, nuts, dark chocolate, artichokes, and potatoes too!
  • It is low calorie (as long as you watch the cream and sugar)
    • 1 cup (8 ounces) of coffee has about 2 calories, zero fat, and zero sugar
    • Tip: To keep it low in calories:
      • Opt for skim milk, or half and half instead of cream
      • Use splenda, truvia, or other alternative sweetners
      • Add sugar yourself and use packets instead of spooning it!
        • 1 sugar packet = approximately 25 calories

Cons of coffee?

While studies suggest drinking more than 3 cups per day for some people can be beneficial, for others drinking more than 2 cups a day may:

  • Increase blood pressure
  • Cause spikes in blood sugar leading to sugar cravings
  • Inhibit sleep patterns
  • Heavy coffee drinkers are often more likely to be smokers

The bottom line is that coffee has pros and cons. If you are drinking more than 2 cups a day you should check with your doctor or primary care provider to make sure you it is okay.

By: Jillian Ouhrabka MS, RD, LDN, CHC

Get more tips and information or ask a question at: info@restorativenutritionri.com

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Lose Weight, Get Fit, Feel Great in 2014!

Grab a friend, spouse, or co-worker and get in on this deal!

$50 off if you email by Friday January 10th, 2014!!!

What better way to welcome 2014 than with a couple’s health coaching and/or weight loss challenge package? Get individual coaching to lose weight, gain weight, get fit, and stay that way with no tricks, no shakes, and no diet! Make small changes to your current lifestyle for changes that will make you thinner, happier, and healthier for the long haul. Keep that spark alive and support each other in your health and exercise goals! What will you get to help you?

  • Individual Diet and Lifestyle Analysis and Calorie Recommendations
  • Sample Meal Plan
  • Nutrition and Lifestyle Coaching
  • The support to meet your health and fitness goals with a health professional who has the academic and personal background to help you meet and exceed your goals
  • Results! 

Get $50 off this package NOW! Email info@restorativenutritionri.com with the subject: I want to save $50! By: Friday January 10th and get $50 off! Get off the couch, grab your spouse, significant other, or best friend and email info@restorativenutritionri.com TODAY!!!!! You can do it and we can help! www.restorativenutritionri.com

happy

Happy New Year 2014!

Make 2014 your best year yet! Get fit, and healthy with your very own personal health and wellness coach! We take health insurance, payment plans, and offer a highly motivational, and individual approach to your health goals. Contact us today! info@restorativenutritionri.com or www.restorativenutritionri.com. Email by January 3rd and be entered to win a free initial consultation!!!!! You are worth it!

image via harvard school of public health

Testimonial: Restorative Nutrition is not just nutrition

“I was so nervous to go to a nutritionist. I thought she would tell me what I should eat or could not eat but it wasn’t that way at all! She actually showed me how to eat more so that I am full and able to burn more calories to lose weight. Jill offered me 24/7 support and I could call her anytime.  This was a huge plus for me because I struggle with overeating and to be able to call someone who will literally come over and help me stop was huge. I am looking forward to a thinner and healthier me in 2014!!! Thanks so much Jill!!!!! If you want to lose weight or kick overeating call Jill. I am so glad that I did!!!!” ~Meg C, Newport, RI