Tag Archives: snack

edamame

Edamame

By: Jillian Ouhrabka MS, RD, LDN,CHC

Recently I have had clients asking me about edamame and the nutritional value of it. Many of us enjoy edamame steamed but how to incorporate it into recipes? I have a great Edamame and Sweet Potato recipe for you to try!

What is Edamame?

Edamame is considered a legume and is really just boiled green soybeans.

What nutritional value does Edamame have?

In a 1/2 cup serving of shelled edamame you will find:

  • Calories: 120
  • Fiber: 9 grams
  • Fat: 2.5 grams
  • Protein: 11 grams
  • Carbohydrates: 13 grams
  • Sodium: 15 grams
  • 10% of the Daily Value for vitamin C
  • 10% Daily Value for iron
  • 8% Daily Value for vitamin A
  • 4% Daily Value for calcium

Edamame and Sweet Potato Salad

Servings: 6          Time to prep: 30 minutes            

Ingredients:

  • 4 Large Sweet potatoes
  • 5 Tbsp. olive oil
  • ½ red onion (sliced thinly)
  • ½ edamame, shelled
  • 1 cup thinly sliced celery
  • ¼ cup fresh parsley chopped
  • 1 Tbsp. fresh chives minced
  • 2 Tbsp. lemon juice
  • 1 Tbsp. Dijon mustard
  • Freshly ground pepper and salt (optional)
    • (Add your favorite spices to make it unique! Try red pepper or cumin)

Directions:

  1. Using a vegetable brush, scrub sweet potatoes under running water. Cut each potato into 1-inch cubes
  • Add 1 Tbsp olive oil to large skillet on medium-high heat. Add half the potatoes to the skillet in a single layer, reduce heat to medium and cook covered for 4 to 5 minutes (stir after 2 minutes)
  • Once potatoes are tender, transfer to a bowl or plate, and repeat process with the other ½ of potatoes
  1. Next, mix onion, edamame, celery, and parsley in a large bowl. Add the potatoes and set bowl aside
  2. In small bowl whisk lemon juice, mustard, and remaining olive oil together. Pour over sweet potatoes and gently toss until potatoes are evenly coated.
    • At this point you can add a dash of salt (optional) and pepper to taste (give it a twist by adding red pepper or cumin)
  3. You can serve this dish immediately or cover and refrigerated until ready to serve.
pesto-sauce

Go Green with Pesto!

By: Jillian Ouhrabka MS, RD, LDN, CHC

What is Pesto?

We all love it but what is Pesto exactly? Pesto is easily made in a food processor and while there are variations, it is typically composed of basil, garlic, pine nuts, olive oil, Parmigiana-Reggiano cheese.

Get Creative!

Spice up your Pesto with a little orange rind or add home grown veggies!  If your garden has cilantro, thyme, chives, mint, or parsley (or any other green) add it for a twisted Pesto or try a new Pesto Recipe:

Kale Pesto Recipe

Ingredients:

  • 2 garlic cloves
  • 1/2 cup walnuts or pine nuts
  • 4 cups of firmly packed kale
  • 1/4 cup extra-virgin olive oil
  • 1/4 cup water
  • 2 oz grated Parmigiano-Reggiano cheese
  • 1/4 salt (optional)

Directions:

  1. In food processor finely chop garlic
  2. Add nuts and pulse
  3. Add Kale and pulse
  4. With food processor running, add olive oil, and water until you have created a paste
  5. Using a spoon, mix in the cheese and salt (optional)
  6. Add to your favorite dish!

Suggested Use:

You can add Pesto to most any dish for a great burst of flavor! Try adding it to:

  • Pizza or Pasta Sauce
  • Chili
  • Beans and Rice
  • Lettuce, turkey, and hummus wrap
  • Quinoa
  • Salad

 

 

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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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!

pizza

Trying to lose weight and feel like your food options are bland?

Food does not have to be tasteless; you can still enjoy the foods you love especially if you make them yourself!

Buffalo Chicken Tender Pizza

Ingredients:

  • 1 pound refrigerated fresh pizza dough
  • Cooking spray
  • 8 pieces whole grain chicken tenders made with white meat
  • 1 cup Frank’s Red Hot Sauce
  • ¼ cup margarine
  • 2 Tbsp. White Vinegar
  • ½ cup low-sodium pasta sauce (I recommend a garlic or herb blend)
  • ½ cup sliced or diced white onion
  • ½ cup thinly diced celery
  • 1 Tomato sliced or diced
  • ¾ cup (3 ounces) pre-shredded reduced fat mozzarella cheese or try an Italian blend
  • 2 Tbsp. each of: Pepper, Garlic Powder, and Onion Powder

Preparation

  • Preheat oven to 450°
  • While oven is heating, making the buffalo sauce:
  • Add 1 cup of Frank’s Red Hot sauce with ¼ cup butter or margarine on low heat. Dice the chicken tenders and add to the hot sauce. Add 2 tablespoons vinegar and heat until boiling (taste for flavor-if too sweet, add more spice. Using a spoon, gently mix the chicken in the sauce-just coating it
    • Get the dough ready:
    • Place dough in a bowl coated with cooking spray; let dough stand, covered, for 15 minutes.Sprinkle a baking sheet with a little flour. Roll dough into a 12-inch circle on prepared baking sheet (use a rolling pin and press on the outside edges of the dough- starting from the middle may cause you to get a thin center and thick edges)
    • Add toppings:
    • Spread sauce evenly over dough, leaving a 1/2-inch border
    • Top the sauce with your onion, tomato, and celery
    • Next add the Buffalo Chicken Tenders to the top of the pizza
    • Sprinkle cheese over the pizza
    • Lastly, sprinkle the pepper, onion powder and garlic powder over the top
    • Bake at 450° on bottom oven rack for 15 minutes or until crust is golden.
    • Allow a few minutes to cool, slice up and enjoy!

Tip: Add broccoli, spinach, or peppers (or any other favorite veggies) to get more nutrition!

Add a salad packed with veggies as a side dish and you have a great healthy, low fat, low calorie meal, that takes about 20 minutes to make and costs less on your waist line and wallet than store bought pizza!

Let us know how you like it!

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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

 

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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.

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!