Tag Archives: soy

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.
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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!

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!

image via Harvard School of Public Health

Are you getting enough calcium?

We have all heard we need to make sure to get enough calcium but what does that mean? Calcium, a mineral found in a variety of foods, is essential to help the body with many important functions including maintaining strong bones and teeth, and preventing osteoporosis. Many of us struggle to get enough dietary calcium but it does not have to be a challenge!

Aim to get 3 servings of low fat or fat free dairy products each day, or the equivalent of 1200 mg per day. To increase dietary calcium consumption, include low fat and fat free dairy products (yogurt, cheese, milk), dark leafy greens such as cabbage, kale, and broccoli, and fortified orange juice. Most cereals, soy products, tofu, breads, and many juices are fortified with calcium, just read the food label. Calcium is best absorbed from food, focus on eating a variety of foods and getting most of your nutrition from food. Add a slice of low fat cheese to your sandwich, sprinkle some berries into a low fat Greek yogurt, or enjoy a glass of vanilla soymilk.  There are so many ways to get more calcium!

In addition to consuming adequate amounts of calcium make sure to get enough vitamin D (about 600 IU per day). Vitamin D helps your body better absorb calcium and is essential for optimal bone health. You can get vitamin D from many foods including salmon, tuna, flounder, fortified milks, cereals and grains, eggs, mushrooms, and ricotta cheese! Your body can make Vitamin D from sunshine so take advantage of the nice weather and get outside in the sun everyday. (Avoid the sun when it is at its hottest –typically between the hours of 10am and 2pm).

Aim for 3 servings of low fat dairy and about 20 minutes of sunshine each day to improve your bone health!