Tag Archives: healthy weight

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.

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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.

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Egg Sandwich-To Go!

Short on time in the morning? Trying to follow a healthy diet and get good nutrition despite your busy schedule? Try this delicious, and quick breakfast idea:

Ingredients:

  • 1 Egg (or egg substitute)
  • 1 slice fat-free or low fat cheese
  • 1 whole wheat English muffin

Directions:

  • 1. In microwave safe bowl add egg or egg substitute, cover with a sheet of wax paper. Heat for 1 minute (note: you may need to stop and stir egg with a fork). Egg is done when it has formed a solid patty.
  • 2. Toast English muffin in toaster oven while egg is cooking
  • 3. Once the English muffin is toasted, add the egg patty, and slice of cheese (add a little mustard or butter the toast for flavor), add a dash of pepper
  • Grab a piece of fruit (banana, grapes, berries, apple, peach) and Go!

This is a great low calorie breakfast idea that will give you great protein, fiber, and energy to fuel your morning. No excuses, you can make this in 5 minutes!

image via harvard school of public health

12 week weight loss challenge 2014 Starts January 3rd

  • “Do you struggle to maintain a healthy weight?”

  • “Are you tired of quick fixes and fad diets?”

  • “Don’t have the time to lose weight?”                                      

 This program is for you!

12 weeks + individual attention + group support = success!

Taught by a former food addict, she knows the challenges you face. You can lose weight, live healthier and enjoy the foods you love while doing it! Program includes:

  • Individual Nutrition and Health Consultation including goal setting ($100 value)
  • Weekly weigh-in & follow up w/ Nutrition Specialist ($900 value for 12 weeks)
  • Weekly education and support  ($900 value for 12 weeks)
    • Topics include:  Basics of healthy eating, eating for energy, snacks vs. treats, reading and understanding food labels, mindful eating, balancing a busy schedule, exercise, dining out, sweets and treats, budgeting and shopping, and how to keep weight off!

  apple

Take control of your life, change your future! Sign up today! 

Call 401.529.7925 or email: info@restorativenutritionri.com

Make the Commitment to a happier, healthier you in 2014 before December 15th for this discounted rate ($275 for 12 weeks-a $1,900 value)!

*Ask about a private group session for you and your 4 friends!

veggies

Healthy Holiday Tips

The holiday season is fast approaching, and for many its become a time for over-eating and weight gain. According to the National Institutes of Health, holiday eating can lead a one to two pound gain every year…multiply that times 5 and that is 5 to 10 extra pounds. Don’t let this holiday season undo all the hard work you have done the last year. Learn how to enjoy the holidays with a balance of food, friends and family, and fun. Try these tips to stay healthy and keep added weight off!

  • Have realistic goals- don’t try to lose weight over the holidays, try to maintain your weight instead
  • Never go to a party hungry- always eat regular meals and snacks so that you don’t over eat at a party and consume extra calories
  • Before going to a party, have a small snack such as a salad, vegetables and low fat cheese, or a handful of nuts
  • Move! Aim to exercise most days of the week, if you are traveling and can’t get to the gym get outside! Go for a walk or jog in the morning for 30 minutes, or break it up into three 10 minute walks or two 15 minute walks a day. (Ask a friend of family member to come and it will be a great chance to reconnect)
  • Make time to stay active and exercise- exercise not only helps prevent weight gain but it can help with the stress that happens around the holidays
  • Look before you eat. Buffets can be a quick way to overeat. Look at all the options available on the table, and then fill your plate with mostly vegetables and fruit, and then start with small servings of the less healthy options. You can always go back for more but start out small. When deciding between what food to eat, opt for the ones that you don’t get to have all year
  • Enjoy your food. Eat it slowly and mindfully. Pause between bites and talk during meals so you are less likely to overeat
  • Choose drinks carefully-eggnogs and alcoholic beverages can add extra calories very quickly
        • Opt for diet sodas, light beers, and/or wine
      • Have a glass of water between each drink to help fill you up
      • If you overeat at a meal, don’t skip the next meal but eat a smaller portion
      • When you go to a party or event, always bring a healthy dish that you can  have without feeling guilty (i.e. salad, vegetable sticks, fruit bites, and so forth)
      • If there is a food you really want, let yourself have it! If you deny yourself foods you will likely end up overeating later so its better to just enjoy it (start out with a small piece to start and see if you can be satisfied with that!)
      • Lastly, make the holidays about being together and not all about eating. Plan active activities such as ice skating, walks, and shopping to spend time together
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Do you struggle to keep your energy level up during the day?

Help keep your energy levels up by eating breakfast and then eating small, frequent meals every 3 hours. Aim to have some protein and carbohydrates at each snack and meal and drink plenty of water throughout the day.

Try one of these ideas for a high protein, energy packed small meal:

  • 1/2 cup low fat cottage cheese on a slice of whole wheat toast or mixed into 1/2 cup high fiber cereal
  • 1/4 cup tuna salad made with light mayo on whole wheat bread/whole wheat pita and a piece of fruit, or add tuna to a green leafy salad with your favorite veggies and balsamic vinaigrette
  • 1/2 cup egg salad made with light mayo with whole grain crackers and carrot and celery sticks
  • 4 oz sliced turkey and low fat cheese rolled up in a whole wheat tortilla with mustard, lettuce, onion, and tomato and a piece of fruit on the side
  • PB&J on whole wheat bread: Nuts are a great way to get added protein- add a piece of fruit or greek yogurt to complete this delicious meal
  • Choose a whole wheat bagel or multi-grain English muffin with 2 tablespoons peanut butter or  light cream cheese and smoked salmon
  • Oatmeal made with low fat milk and a tablespoon of peanut butter mixed in (or try sliced almonds) with fresh berries or sliced banana

Having a mid-morning and mid-afternoon snack helps you stay focused and energized, not to mention it helps prevent overeating when you get home from work.Try these delicious snacks to keep energy up all day:

  • Greek yogurt with 1/3c trail mix (dried fruit and nuts)
  • 1/2c almonds with a string cheese and fruit
  • Peanut butter spread on an apple and a yogurt
  • Hummus with vegetable sticks/whole grain crackers and a string cheese
  • High fiber cereal (such as raisin bran, shredded wheat or grape nuts) with low fat milk and fruit
  • Low fat cottage cheese with sliced fruit
  • Try a fruit smoothie made with 1 cup fruit (try strawberries, banana, blueberries, or mango) 1 Tablespoon peanut butter, 3 Tablespoons Greek yogurt, skim or low fat milk, and 1 cup ice, blend and enjoy!

I hope these suggestions have been helpful, please let me know if I can help you further or if you have other questions. Good luck!

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Food Addiction Journal Entry

April 23, 2010

           “After my very inspiring entry on April 19th, 2010 I had another “bad” day on April 20th which I took very hard. I was extremely at peace with going to get the candy and didn’t even try to convince myself to stop. I was just like “ I want it” and it was full force. I felt very out of control and like I wasn’t the one in charge, it was scary. I told my boyfriend about it and he said the “maybe you really aren’t ready to get better” which really upset me-of course I want to get better! He is supposed to be supporting me no-matter-what and he says because I have a set back that I don’t want to get better??? Then I started thinking…could he be right? I don’t know. I don’t think he is right. I think that unless you have or are trying to recover from an addiction you really have no idea what its like. I think he thinks that it should be no problem to get over it if I really want to which makes me feel extra awful when I have a “bad” day. I accept that I will have good days and then a bad day and have to get “back on the wagon” and pick myself up until eventually the good days are easier and more numerous than the bad days. I just wish everyone else got that. Maybe I am fooling myself into thinking I am getting better but I am pretty sure I am getting better.

I look at my life at this time last year and I had just begun to be able to have “good” days during the week. The start of my recovery was really in March last year when we were in Hawaii for my sister’s 21st birthday. When we came back I was doing really well and I lost 10 to 15 lbs and looked great all summer. During the end of August, early September into October things were harder again. I found it harder to have a “good” day and easier to just cave in. I think a lot of it was that I was living with my parents and just not very happy. When I moved out in November I sort of restarted the whole recovery aspect and have been in full force ever since.  I honestly find my boyfriend to be a great source of motivation without his even knowing it. I want to get better so that we can do whatever we want whenever we want and I don’t get all weird or feel like I can’t enjoy the time because of my food addiction. I want to be well so I can enjoy life and do what I want when I want. This eating disorder holds me back from social outings, friends, family, and from being a normal well adjusted person.

Today I read a book at home and actually thought “this is what it should be like.” I was doing a normal activity and just at peace with the day/myself. I thought about buying candy, I even went to a store to buy gum and had to go to the candy aisle to do so. I left with gum, soda, and saline solution for my dog’s eye. I was so proud of myself for not caving. I can go into a store and not buy candy!! I think that is another thing that is hard, I am really all on my own for my motivation and praising myself. I have reached out to a lot of people for help and they are all willing to help however they can but ultimately it is up to me.

I have to say I am really happy that I am now able to go through a week and have more good than bad days. I feel like everyone else wants me to be well but truly has no idea how to help me and honestly I don’t know what to say in regards to that. I just need support and the hardest part is that I need the support the most when I can’t ask for it. How do I get that? How do I tell someone to help me when I need it the most but won’t ask for it?

This is definitely not an easy road to recovery and I find myself frustrated a lot but also am really trying to cut myself a lot of slack. I have my eye on the light at the end of the tunnel and I truly believe I will be well. If I can improve each month and each year then I can eventually be free of this horrible disease.

still contemplate entering rehab and perhaps it would be for the best because I would truly have to surrender my control and would be forced to face myself when I am in addict mode and will do anything for a “fix.” Unfortunately I am not in a financial position to get that sort of help and since I currently have no health insurance there is really no way for me to seek help. I could take out a loan or ask for money from my parents but I really think I can do this on my own with the support of professionals and those closest to me. My brother still asks me weekly (though its supposed to be daily) how I am doing and he keeps a weekly tally of good vs. bad days.  My boyfriend asks me daily for 3 reasons why I want to get better and he is so supportive of me though he often doesn’t know how to help he keeps trying. I have never had someone care so much about me and genuinely want me to be better. I am actually very afraid that I will lose him over this eating disorder. I am afraid he will just pack up and leave one day because he can’t handle “it” anymore or he will get sick of my failing. I would hope he would stick by my side thru thick and thin but I couldn’t blame him if he couldn’t deal with it. It’s a lot to deal with. I wish I could be “easy” and eat whatever I want. I wish I could indulge and enjoy it. I have never been and never foresee myself being the sort of person who enjoys unbuttoning their pants because they are so full. I would rather keep my pants buttoned and eat less. I don’t think that’s about control but more that I find a person should eat for energy and not for enjoyment. I know that so many people would disagree and that is okay…

I would love to see nutrition taught in the schools so kids learn how to eat right. Its ridiculous that there is no nutrition education and it makes me crazy because I really think if someone had pulled me aside or showed me how to eat for energy not for feelings of emptiness or sadness that I would not be the product of an eating disorder…”

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Food Addiction Journal Entry

Note: “This is a journal entry when I was at a pivotal point in changing my eating habits and behaviors. Journaling has really helped me learn why I binged, and struggled with food. I encourage you to start journaling and trying to understand why you are struggling to maintain a healthy weight or struggle with food. My hope is that by sharing these types of entries, you will realize you are not alone with your food addiction or weight struggles. I struggled for 16 years. You can get better, there is hope. Do not give up!!” ~Jill

April 19, 2010

To most people a cookie represents happiness. It is something sweet that they crave and eating it fulfills the craving which then passes. To me, a cookie represents fat, calories, and “being bad.” If I ate a cookie I would be “misbehaving.” This does not apply simply to cookies but also to pancakes, cake, pastry, candy, butter, lard, oil, essentially anything with fat and sugar. I realize as I write this how most people will roll their eyes and say “get over it” or “just eat it!” but I also realize that these people would have no comprehension of what it is like to be physically afraid of food.

More and more I am really getting the whole idea that food is what we need for energy.  This simple statement seems like a no brainer but if it was so simple to just eat for energy there would not be such an epidemic of obesity or a rising number of eating disorders and food addiction. I am continually trying to train myself to eat and think more in terms of refueling my body. I am thinking of my body as a car, it won’t work if it doesn’t have fuel. For instance, if I go for a run I will think of the energy I just used and realize that I need to “refuel” in order to continue to operate. I am thinking of my body in much nicer terms. I would not be able to live if it did not support me. I must support it with healthy foods and give it enough food. I am trying to appreciate myself much more.

In many ways I really love and admire my body. I find it amazing that my body can operate on its own and it will keep me alive as long as I provide it with the tools it needs.  While high fat/ high sugar foods are what taste great, they are not the best choice for providing the body with the energy and nutrition it needs to survive. The best choices are low fat, nutrient dense foods like brown rice, vegetables, lean meats/fish/protein, and dairy products.

My whole life I have looked at my body as a means of acceptance to others.  It was like a competition, everyone needed to be the same small pant size or something was wrong with you. I have thought that if my body could look a certain way then I will be more loved by my family and more accepted by strangers and the general population. I remember when I lost weight in high school and college- I loved when people would compliment me on my figure-it made me feel “better than the rest.” Now I realize that this method of thinking is absurd. The reality is that being a certain size is not what is important but rather what you are physically putting into your body (or not putting into it) that is important.

My goal going forward is to eat for health, not happiness/comfort/guilt/etc. I want to become one of those people who changes their whole life simply by eating better and exercising. My biggest challenge is eating right. I keep eating two and three hundred calorie meals and then snacking a lot because I am still so hungry. While I almost never go over my calorie allotment, I also never really feel full. This is something I would like to work on as well.

I really wish this was not such a struggle for me. I wish I could just eat whatever I want and not care but I can’t…not yet.