Tag Archives: nutrition

Catherine A

Light Pumpkin Bread with Olive Oil

Restorative Nutrition is happy to promote Catherine Amoriggi and her creative recipes. Catherine has a deep love of cooking and passion for creating new recipes. We will be featuring some of her recipes and you can get more ideas at her blog: http://www.cookingwithcath.com/

Light Pumpkin Bread with Olive Oil

By: Catherine Amoriggi

This is not the most traditional pumpkin bread recipe that I make; however, it is special. The olive oil adds a nice citrusy note and the whipped egg whites make it super light and airy. It is a nice change of pace from the typical pumpkin bread.

2 cups all-purpose flour
2 teaspoons baking powder
pinch of fine sea salt
1/2 tsp. ground ginger
2 tsp. ground cinnamon
1 cup packed brown sugar
1/3 cup+ 1 tbs. olive oil
1 tbs. vanilla extract
1/3 cup chocolate chips
5 eggs
1 cup canned pumpkin
1/4 cup milk

  • Tip: To make this recipe even healthier, substitute egg beaters for the egg yolk, and use low fat or skim milk in place of regular milk. 

Preheat the oven to 350 F. Grease two 9 by 5 by 3 inch loaf pans with olive oil.

  1. In a medium sized bowl, stir together the flour, baking powder, salt, ginger and cinnamon; set aside.
  2. In a large bowl, beat together the brown sugar and olive oil until well combined. Next beat in 2 eggs (one at a time). Incorporate the pumpkin, vanilla extract and milk into this mixture.
  3. Next add the flour mixture and chocolate chips into the pumpkin mixture. Make sure everything is well combined; set  aside.
  4. Separate your remaining 3 eggs into whites and yolks. Place the egg whites in a mixing bowl and beat until you get soft peaks, about 3-5 minutes.
  5. In batches, gently fold your whipped egg whites into the batter mixture. Once incorporated, place an even amount of batter into each loaf pan. Immediatley, place them into the oven and cook for about 30-45 minutes or until a  wooden pick inserted near the center comes out clean. Remove the pan from the oven and let it cool for 10 minutes in the pan. Then remove from the pan and let it cool on a wired rack for about 30-40 minutes.

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!


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 .


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


  • 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


  • 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


Total Calories from Fat

214 Calories

90 Calories

24 Calories


Total Fat

24 grams

10 grams

24 grams


Total Cholesterol

113 mg

100 mg

13 mg


Total Sodium

1743 mg

1410 mg

333 mg


Total Carbohydrates

72 grams

42 grams

30 grams


Total Protein

49 grams

41 grams

8 grams


Total Sugar

6 grams

3 grams

3 grams


Total Fiber

6 grams

9 grams

3 grams


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


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 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


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.