Tag Archives: weight loss

Join us and Spring into Summer with a NEW YOU!

People Jumping

Click here to register NOW!

I am so excited about this health and nutrition program, it will help you so much!

STOP thinking about being the healthier, happier you this summer, and and DO IT! Sign up NOW for a 21 day Life Changing Program. 

Don’t eat less, eat more!

NO CLEANSING, NO DETOXING, NO DIETING;
JUST PLAIN GOOD-OLD-FASHION
HEALTHY EATING & GOOD NUTRITION.

This program has something for EVERYONE! The fun begins May 8th, 2017!

It is SO convenient! Online. In your email inbox. In the comfort of your own home. At your own pace. Registration for this one-time live event is open NOW until May 1st.

Please email jill@restorativenutritionri.com for information to join or register now! 

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.

Pumpkin Nutrition

Sandy              By: Sandy Spitler (Dietetic Intern)

Pumpkin is everywhere as the fall season comes full circle, from carving them at Halloween to the endless variety of pumpkin flavored coffee drinks, it can incorporated into almost anything you can think of. While pumpkin compliments breads, ravioli, beer, and pie, this fall squash also packs a bounty of health benefits. Below provides evidence to why it is perfectly acceptable to obsess over pumpkin not only this fall but all year long: 

  • Pumpkin seeds help elevate moods and improve sleep  – especially needed during the fall and winter months as the weather cools down and daylight fades away. Pumpkin seeds are rich in the essential amino acid tryptophan needed in the production of serotonin – a major hormone that affects mood and sleep. Regular consumption of pumpkin may even help prevent depression.
  •  Aids in weight loss – as good source of fiber, with 3 grams per 1 cup serving, and only 50 calories, pumpkin can help you feel fuller longer, preventing you from reaching for the candy corn or indulging in a candied apple.
  •  Protects your heart – nuts and seeds, including pumpkin seeds, are naturally abundant in phytoesterols, plant-based chemicals shown to reduce LDL (“bad”) cholesterol and blood pressure. After carving all your pumpkins, keep the seeds to roast in the oven to use as a snack or added crunch in salads.
  •  Keeps vision fine-tuned – 1 cup of mashed pumpkin provides more than 200% of the recommended daily intake for vitamin A, aiding to keep your eyesight sharp. 
  • May reduce risk of cancer – pumpkins are rich in carotenoids, displayed by their bright orange color, enhancing the antioxidant beta-carotene, possibly aiding to prevent cancer. These antioxidants also foster skin’s smoothness by helping to prevent wrinkles.
  •  Refuel after a tough workout – 1 cup of cooked pumpkin gives you 560 milligrams of potassium compared to a banana’s 420 milligrams. Potassium aids to restore your body’s electrolyte balance after a grueling workout allowing your muscles to perform at their best.

The endless supply of pumpkin goes hand in hand with its long list of health benefits, giving perfect reason for the obsession with this fall super-food. As the fall air cools down and winter nipping at our toes we begin searching for warm, filling, meals to fuel our bodies through. Warm up with this comforting, delicious, and nutrient dense pumpkin chili, easily modified to please any palate. Recipe below:

Slow Cooker Pumpkin & Bean Chili

Ingredients:

  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • ½ teaspoon olive oil
  • olive oil cooking spray
  • 1 small green bell pepper, chopped
  • 1 small red bell pepper chopped
  • 1 can (15oz.) black beans, drained & rinsed
  • 1 can white northern beans, drained & rinsed
  • 3 ½ cups low-sodium vegetable broth
  • 1 can solid-packed pumpkin
  • 1 cup frozen corn
  • 1 4.5 oz. can chopped green chile
  • 1 cup fresh tomato, diced OR 1 can diced tomatoes
  • 1 ½ teaspoon cinnamon
  • 2 teaspoons chili powder
  • 2 teaspoons cumin
  • 1 ½ teaspoon dried oregano
  • 2 teaspoons black pepper
  • 1 avocado, sliced and used for topping
  • ½ cup fresh cilantro, used for topping

 

Directions:

  1. 1. Heat medium sauté pan over high heat and add ½ teaspoon olive oil to pan
  2. 2. Add onions then garlic to heated oil in pan and cook for 3-4 minutes
  3. 3. Add cooked garlic and onions to crock pot followed with remaining ingredients (except for the avocado and cilantro saved for topping). Allow ingredients to cook on high for 4 hours or on low for 8 hours
  4. 4. Top with cilantro and avocado if desired.  

Tip: You may also replace 1 can of beans with ¾ lb. lean ground turkey by simply browning the turkey in sauté pan and then combine with remaining ingredients in crock pot.

time for change

We have a new service! Personal Health Coaching!

New Program at Restorative Nutrition!

Are you serious about making changes to your diet and lifestyle? Need more support? This is for you!

Weekly Personal Health Coaching:

After piloting several different methods, we have found that (not surprisingly) people tend to be more successful with their health goals the more contact they have.

Restorative Nutrition is now offering an option for more support and attention to help you meet you health, nutrition, and wellness goals!

How it works:

Part 1: The new program consists of meeting once a month for 45 to 60 minutes in person (this is typically billed through insurance)

Part 2: You will have scheduled weekly telephonic or in person sessions (each 15 minutes) with unlimited texting/emailing support.

Pricing:

While the monthly visits are typically covered by health insurance, the weekly telephonic and face in person appointments would be out of pocket. The pricing is broken down below.

 $140 for initial session and follow up visits (billed through insurance if covered)

  • Weekly follow up options: (Select one)

  • $25 for 15 minute weekly telephonic sessions including unlimited texting/emailing ($75/month)
  • $35 for 15 minute weekly in person sessions including unlimited texting/emailing ($105/month)

*Please note there is an additional fee for any services performed in the home.

Email us today info@restorativenutritionri.com or call 401.529.7925 to set up your appointment and get started on a new healthier lifestyle!

wedding

Attention Brides To Be! Look and feel great in your Wedding Dress!!!!

Get fit, lose weight, and look AMAZING for your upcoming Wedding!

You and your bridal party can sign up for a 4 or 6 week weight loss challenge so you all look your best!

This package includes:

  • Individual consultation with goal setting, calorie and exercise recommendation for weight loss
  • Group support: You and your friends will support and challenge each other to get fit for not only the wedding but for long term
  • Meal Plans and Recipes
  • You will get RESULTS!

With a 30% discount for the Bride, you CAN”T afford to miss this!

We can even do a weight loss challenge between bridal party and groomsmen!

Don’t Delay, Start Today! Call: 401.529.7925 or email jill@restorativenutritionri.com for more information!

hummus

Healthy Hummus with Tomatoes and Cucumber

Make your own hummus as a healthy snack, side dish, or appetizer!

Prep Time: 15 minutes           Servings: 4

Ingredients:

  • 1 can (14 oz) garbanzo beans (drain them in colander and rinse under running water)
  • ½ cup tahini
  • 1 garlic clove (finely chopped)
  • 2 teaspoons white wine vinegar
  • 6 tablespoons lemon juice
  • ½  teaspoon salt
  • 1 teaspoon black pepper
  • 2 tomatoes (diced)
  • 1 large or 2 medium cucumbers (diced)
  • 1 tablespoon chopped fresh parsley
  • 2 tablespoons extra virgin olive oil
  • 1/8 teaspoon cayenne pepper

*Serve with pita bread, flat bread, or vegetable sticks (carrots, broccoli, celery, pepper, etc)

Directions:

  1. Using a food processor, combine: garbanzo beans, tahini, garlic, vinegar, 4 tablespoons lemon juice, cayenne pepper, salt and pepper. Mix until ingredients form a smooth mixture (I actually like to leave my hummus a little thick and chunky so you can mix it less if you like this too!)
  2. In large bowl gently toss tomatoes, cucumber, parsley, 1 tablespoon olive oil and remaining lemon juice (you can add more pepper, herbs, or other spices to this if you wish)
  3. Serve hummus on small plates with tomato and cucumber salad on top
  4. Add pita bread, flat bread or vegetable slices
  5. Enjoy!
image via harvard school of public health

Your weight does NOT define you!

By: Jill Ouhrabka MS, RD, LDN, CHC

Working with clients, particularly those who are struggle to lose weight there is a common theme…they all are focused on the number on the scale!  Once they let go of weighing themselves they stop focusing on calories and food and end up loosing weight!

Why is this?

When you weigh yourself, you feel good if your weight is where you want it and badly if it is not where you want it. This reaction to the number on the scale can fuel your mood for the day causing negative (or positive) thoughts and emotions particularly related to body image and food choices. You may find yourself restricting calories or food to try to lose weight or making poor food choices because your weight is where you want it. Why does your weight make it okay or not okay to eat certain foods?

By focusing on your weight, you are so focused on changing the number on the scale that you are not actually listening to what your body needs and this can cause many weight issues. You are also not taking into account that your weight can fluctuate a great deal during the day and depending on what is going on with your body.

What is the answer?

If you have to weigh yourself, do it once a week as an objective measure. Don’t let the number define you.  Remember that the number you see on the scale says nothing about your body composition including body fat versus lean muscle. It does not account for height or body frame.

Focus on how you feel in your body. When you are eating well, exercising in moderation, and your clothes fit well, you are going to feel good about your body! When you stop focusing on the number, you can focus on how you feel and what your body needs (as far as food, sleep, nutrition, exercise, meditation, etc).

How can you get to a healthy weight?

Focus on balance. Eating foods that are healthy most of the time, and those less healthy foods in moderation- don’t deny yourself, eat less.

Diet: Focus on eating breakfast everyday and then eating every 3 hours.

Exercise: Aim to exercise most days of the week for 30 to 45 minutes/day.

Sleep:  Get enough sleep! If you are tired, your body will think it needs energy and you will end up eating more!

Stress: Manage stress with exercise, meditation, and yoga. Stress can cause weight gain so managing it daily is essential.

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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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!