Archive for the ‘Dieting Tips’ Category

Nuts!

Wednesday, November 5, 2008 21:05 Comments Off on Nuts!

I had to run some errands this afternoon, so I brought along one of my favorite snack foods — pistachios! People sometimes hesitate to eat nuts as a snack because they worry about the fat and calorie content. In fact, most nuts contain “heart healthy” fats and when eaten in moderation can provide significant healthy benefits. (In addition to great taste!)

Here are a few interesting facts about pistachios:

  • Thanks to the protein and fiber content, pistachios offer a high level of satiety – so you’re likely to eat less but feel fuller, longer.
  • Pistachios are a “mindful” snack.A One of the only in-shell snack nuts, they take longer to eat.A A Empty shells left behind offer an important visual cue, so you’re more likely to eat less.
  • Thirty pistachios make a satisfying, deliciously healthy snack for about 100 calories.
  • Pistachios offer the most nuts per servingA A – 49 kernels per ounce, compared to 23 almonds, 14 walnut halves and 18 cashews
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This was posted under category: Dieting Tips, Fitness Tips, Nutrition, Weight loss

Answers to some of your questions….

Wednesday, November 5, 2008 19:12 Comments Off on Answers to some of your questions….

Hello Everyone!

I wanted to thank you all for your questions and comments. I have received some terrific feedback and that has been very nice to hear. It is also great to see the thriving online community that has developed around this blog!
I had a few spare moments today so I wanted to tackle some of the questions that have come in recently. (Sorry that I can not get to them all).
First, I was following the interesting discussion on one of the posts about how to cope when others judge you for making healthy food choices. I saw a lot of good advice following that question from other readers. Here’s my take on this topic….
One of the realities of being human is that it is in our nature to judge — both others and ourselves. This is not always a bad thing, as some of our judgements may be accurate and help guide future decisions so that we make smarter choices. Other times we can be too quick to judge others or ourselves, or we judge things completely wrong and this can lead to all kinds of problems.A
If people are judging you because you are choosing a healthier lifestyle, well, let them judge and don’t pay any attention! You only get one body and you alone are the one in charge of taking care of it. I commend you for making healthy choices, even when those around you are not. I know it is not easy to different and people can sometimes be very jealous and resentful for the silliest of reasons; like Kermit the Frog said, “it’s not easy being green”. Still, take pride in knowing that you are doing the right thing for your body and your health.
….Several of you inquired about becoming an RD and asked how I got started in the nutrition communications side of the field. As I mentioned in my introductory post, I absolutely LOVE what I do and I consider it a real privilege to be able to share my knowledge with others. So for those of you who may be interested in a career in nutrition, I highly recommend that you learn more about it. The American Dietetic Association has some info on their website on the requirements for becoming a Registered Dietitian. Please see:A http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/CADE_748_ENU_HTML.htm
Because nutrition is a true “science”, the coursework does involve a lot of chemistry, microbiology, and physiology. Still, you should not let this intimidate you. If you have a passion for something you will be able to handle whatever coursework you need to do.A
There are many sub-specialties within the nutrition field. Some RDs work in hospitals, in research, as private counselors, as chefs, as writers, and as teachers — just to name a few! I chose to specialize in media communications because I love being able to translate the “raw science” (e.g. research studies, clinical trials, etc.) into practical information and tips that people can use in their everyday lives. Also, as you may be able to tell, I love to write. I am also comfortable doing television work and speaking in front of large groups, and communicating nutrition information in this way allows me to reach a lot of people at once, which I find very rewarding. I got started by writing nutrition related articles for local publications, and that led to writing for larger and national publications. In terms of my television work, I started by coming up with good segment ideas and pitching tv producers.A
….I received another question from someone who is recovering from an eating disorder and had asked about tips for gaining weight. I am assuming that this person is working with health professionals (a doctor, nutritionist, therapist, or combination of all 3), so please discuss with them before making any big changes. Generally speaking however, you can add weight by concentrating on the following:A
  • Eat larger portions at your main meals
  • Plan at least 2-3 snacks per day. Trail mix, dried fruits, low fat cheese and crackers, granola bars are all good to keep on hand.
  • Add calorie dense foods to your meals. Examples include avocados, olive oil, nuts, and seeds.
But again, please speak to your healthcare providers before making significant changes to your diet.
…Finally, in one of my photos of Ollie someone asked if they saw another dog. The answer is yes. That was Ollie’s cousin (my sister’s dog), Kiki. Kiki is a lovely (but sometimes very vocal) Samoid. They are very good friends. 🙂
More Q&A to come later in the week…
Katheirne
This was posted under category: Dieting Tips, Fitness Tips, Nutrition, Weight loss

Fast Delicious

Wednesday, November 5, 2008 18:48 Comments Off on Fast Delicious

For lunch today I made one of my favorite dishes. It has all of the elements that I love in a meal: it’s delicious, easy to make, and very nutritious. The basic ingredients are shrimp, peas, broccoli, garlic (yes, garlic again!), olive oil and lemon juice. It only takes about 15 minutes to make. It’s also a great “take-to-work” meal as you can store it in the fridge and it reheat it in a microwave in less than 2 minutes. 

I love the taste of shrimp and broccoli together! And broccoli is a true nutritional powerhouse.  It is a great source of folate and vitamin C, and it also provides beta carotene, riboflavin, potassium, and iron.  I am often asked about the effect of cooking on broccoli. Because broccoli contains “water soluble” vitamins, you don’t want to boil it as a lot of the nutritional value can be lost in the boiling process. However, steaming leaves more of the nutrients in the food, and by cooking broccoli this way the carotenoids become more bioavailable (i.e. are more easily absorbed by the body). 

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This was posted under category: Dieting Tips, Fitness Tips, Nutrition, Weight loss

Waffles!

Wednesday, November 5, 2008 14:36 Comments Off on Waffles!

Good Morning!

I had a great sleep last night and was up early to work out and walk the dog. So I ended up eating breakfast and a snack before 9am! I find that when I exercise I get pretty hungry, so I always eat in response to that hunger. (I know some people who report feeling less hunger after they exercise, so everyone is different.) The important thing is to try to “tune in” to your hunger and satiety cues. The reason why I don’t measure my food or count calories, is because I don’t need to. I have very clear “hunger and fullness signals”. It sounds ridiculously basic but essentially I eat when I’m hungry and I stop eating just when I feel satisfied. From years of counseling, I know that this does not work for everyone. Often, particularly as people get older, they tune out those hunger and fullness cues…. eating when they are not truly hungry (perhaps out of boredom or stress) and then continuing to eat well past the point of feeling satisfied. One of the key things I recommend to those who are trying to lose weight is to focus on “real” hunger and satiety. So if you are tempted to grab a snack, first ask yourself if you are really hungry, or if it is actually stress or some other emotion that’s prompting you to eat. 
Anyway, back to today’s breakfast. I had 2 waffles (made with whole wheat), topped with about 3 tbsp chopped walnuts, about 1/2 cup strawberries, and 2 tbsp maple syrup. I also had tea and a low fat yogurt. Before my workout (I did a 45 min walk with Ollie, then a 40 min body sculpting class) I had some crackers with peanut butter and an apple.  

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This was posted under category: Dieting Tips, Fitness Tips, Nutrition, Weight loss

Salmon, Sweet Potato, Salad

Wednesday, November 5, 2008 2:04 Comments Off on Salmon, Sweet Potato, Salad

Finally done for the day!

I have to admit, working for myself is incredibly rewarding, but sometimes the day (and night!) never ends. Anyway, I just finished my work for the day and had a great dinner meal: salmon with pesto dressing, mixed greens and grape tomatoes with a dash of olive oil, and a sweet potato. (For some reason the sweet potato looks huge in the picture, but it really wasn’t that big.)A

I love fresh fish and a friend recently introduced me to the idea of topping salmon with a little pesto sauce. It may sound a little weird, but it really does taste terrific. I try to have fresh/canned fish 2-3 times every week. I am also a hugh fan of the sweet potato. High in fiber and rich in vitamins and minerals, sweet potatoes provide a terrific assortment of nutritional benefits. They have a good amount of vitamin B6, iron, vitamin C, and potassium. A Also, one sweet potato has over 25% of the DV of vitamin E… this is very rare in a low fat food. As many of you may know, the orange color of a sweet potato indicates the presence of carotenoids, which are powerful antioxidants. What more could you want in a food? And of course they are super easy to make and absolutely delicious.A For dessert — still making my way through the left over candy. 🙂 Looks like a Kit Kat tonight. A Going to watch some of the election news now…what an exciting race this year!A
Katherine
P.S. Thanks to everyone for their wonderful comments. And I plan to get to some of your questions tomorrow.
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This was posted under category: Dieting Tips, Fitness Tips, Nutrition, Weight loss

Guac and Chips

Tuesday, November 4, 2008 21:04 Comments Off on Guac and Chips

One of my absolute favorite foods is guacamole and this afternoon I was hit with a huge guac craving. Guacamole is one of those foods (like most foods) where moderation is best. The good news is that in small portions it can be very healthy. Avocados provide ample amounts of folate as well as fiber, potassium, niacin and vitamin B6. Although the avocado is high in fat (and calories), it’s mostly the heart-healthy monounsaturated fat and you can control the calories by managing portions. 

If you’re like me and you have a hard time having guacamole “in moderation”, I have a good solution. I recently found 100-calorie packs (by Wholly Guacamole) that are preservative free and made with just avocados, pepper, and spices (just like you would do at home if you made it from scratch). Of course it’s great to make your own and simply apply a little self control, but these are very convenient, particularly for on-the-go. 
Guac is an ideal snack. I find it incredibly satisfying and you can pair it with just about anything. For a lower calorie snack and to get in more veggies, pair it with 1/2 cup fresh veggies. I felt like having a savory snack so I opted for 3/4 cup Fritos. Yum! 

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This was posted under category: Dieting Tips, Fitness Tips, Nutrition, Weight loss

Chef Silva offers comfort via delicious warming soups…..

Saturday, October 18, 2008 13:04 Comments Off on Chef Silva offers comfort via delicious warming soups…..

During these difficult times Chef Silvia offers two of her delicious soup recipes & a tips on cooking any type of soup . “Soup, made in big batches, is perfect for feeding a crowd or a few for many meals. It’s easy, delicious and economical.
For most soups, the technique is always the same–just […]

This was posted under category: Dieting Tips, Fitness Tips, Nutrition, Weight loss

Cheese Lovers….Let’s wrap it up!

Thursday, October 2, 2008 22:55 Comments Off on Cheese Lovers….Let’s wrap it up!

It is time to treat our beloved cheese with the respect it deserves – caring for cheese correctly protects your investment! We all know that good cheese is quite the investment, but it is well worth it. For the best possible flavor, try to avoid buying plastic-wrapped, pre-cut pieces. If you must buy cheese pre-cut […]

This was posted under category: Dieting Tips, Fitness Tips, Nutrition, Weight loss
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