Thursday, December 5, 2013
Here are 5 common questions I get asked each week with answers!
1) Should I go gluten free?
The only reason someone should be going gluten free is if they have a gluten intolerance or have been diagnosed with Celiac Disease. There is no research to support that not eating gluten is beneficial unless you have an intolerance. Foods labeled "gluten free" does not also mean that it is a healthier item, it just simply does not have any gluten.
2) Should I cut out carbs from my diet if I want to lose weight?
Carbohydrates are the body's main source of energy and should not be removed from your diet. Neglecting carbohydrates can cause your body to store food, increase cravings, and may cause you to overeat. As with everything, it comes down to portion control.
3) Is organic healthier?
An organic apple and a standard apple do not differ in calories, carbohydrates, sugar, etc. The organic label means the apples are grown without the use of pesticides, synthetic fertilizers or GMOs. I do agree that it is not wise to consume artificial ingredients and foreign food items but I would not necessarily buy everything organic, simply due to expense. A good list to follow is the Dirty Dozen which provides a list of the 12 most contaminated produce items.
4) What's the difference between whole grain and multigrain?
If you see the title Whole Grain or Whole Wheat on bread it means that the bread is made from the entire kernel without any processing. Multigrain can be confusing because it means that multiple grains are used, but not necessarily the whole grain. When reading labels look for 100% whole wheat or whole grain.
5) What time at night should I stop eating?
There is no one time that fits all. Eating late at night gets a bad reputation because it is associated with snacking not due to hunger. You should listen to your hunger cues and practice mindful eating no matter what time of day it is. If you work late, you may also need dinner late! Try to pay attention to trends and also make sure you are eating enough during the day, and if you are hungry, eat!
Tuesday, December 3, 2013
On Sunday Scott graciously cooked some of our meals for the week and they came out so good! For football we started with some drumstick wings which were on sale at Trader Joe's. We made some with hot sauce and some with BBQ sauce, they were delicious. They took about 45 minutes- 1 hour to cook but it was well worth it.
For dinner Scott made his famous meatballs, the secret is adding sauce to the mix and baking them. He used 1/2 turkey and 1/2 lean beef with tomato sauce, parmesan, bread crumbs and onion. Served with roasted broccoli one night, and made into mini slides with mozzarella the following night.
What have you been making lately?
Monday, November 25, 2013
1) Electronic Health Records
We recently took the plunge at RBA to get rid of paper charts and go electronic. We couldn't do it without the support of our administrative staff and dietetic students and we are all grateful. Also thanks to our clients who have been understanding during the transition! We are hoping to better streamline systems to keep providing the best care possible.
While this is a bittersweet topic and the actual moving wasn't all that fun, I am so happy to be sharing a new home with Scott and a huge thanks to our families who were so helpful with the move. I also want to mention two very helpful people in the process, Travis Fleisher and Jake Ryon. Thanks again!
3) Mindful Eating
Fellow RD, Dana Magee, led us through an awesome mindful eating workshop at the beginning of this month. It was a great event and we are looking forward to our next group December 10th: Self Care During the Holiday.
Of course I have to mention Thanksgiving this month! I am so excited to be celebrating with Scott's family this year!
Speaking of the holidays, I love this post on ways to eat healthy while on the road this season!
6) Fall Hiking
We are lucky to have a bunch of great trails in Virginia and DC and I love this activity of meeting up with friends for a hike this time of year.
7) Sweet Potatoes
One of my favorite Fall vegetables, here is an awesome recipe for sweet potatoes!
8) NY Knicks
When I was younger growing up in NJ we would go to a Knicks game almost every season, it is one of my favorite memories from childhood. Whenever the Knicks are in DC, Scott and I try to go cheer them on at Verizon Center.
9) Real Food
I love this Kath Eats post on 10 ways to eat more REAL food. I challenge you this month to start looking at the ingredient list for recognizable terms rather than looking at the calories.
10) RBA Team
I've said it before but I am so grateful to be a part of a team of strong, empowering women at RBA. I am thankful for the support of the Dietitians and our staff.
Thursday, November 21, 2013
It has been nice this week to hear about different traditions each of my client's have for Thanksgiving...hearing about special family recipes, day of activities, and what carries over into the rest of the holiday season. Of course, a big part of Thanksgiving is sitting down to a meal with loved ones, enjoying foods you may not get the rest of the year. For some, this can cause a lot of anxiety.
What if I overeat?
What if my family comments on my weight?
I love everything, how can I control my portions?
Here's how you can alleviate some worries about food and learn to be a REBEL this Thanksgiving.
1) Make sure to eat well throughout the day
Do not skip meals in preparation for Thanksgiving dinner. Make sure to fuel throughout the day just as you normally would.
2) Survey all the food items and pick your favorites
Just because something is available don't feel compelled to eat it if you don't even like it. Take a look at everything and pick your favorites. Skip things you could care less about!
3) Make plates and be mindful of portions
This is especially true of any appetizers served prior to dinner. Try not to just grab handfuls of things and eat standing up. Make a plate and sit down to enjoy it!
4) Check in with yourself- Bring something special that only you will know about
Make sure to take moments to check in with yourself during the day. How am I feeling? Am I hungry? We also write a positive quote on an index card and keep it with us during dinner to look at if you're feeling overwhelmed. Another good idea is wearing a shiny bracelet that can serve as a reminder when you see it.
5) Give yourself permission to enjoy real foods and desserts
Stop googling recipes for sugar pumpkin pie and low fat stuffing. Enjoy the real foods and just watch your portions.
6) Focus on other Thanksgiving traditions besides just the food
What other traditions non-food related can you start with your family this year? Remember to be thankful to yourself for all you have accomplished. I also love Rebecca's tradition she shared with us about putting cards on each plate so every family member can write a thank you note on each card to each other to have a meaningful activity associated with the day.
Tuesday, November 19, 2013
Fall Themed Butternut Squash and Arugula Pasta Salad
2 boxes fusilli pasta
1 bag arugula
3 cups butternut squash
2 cups parmesan cheese
1) Preheat oven to 400F; peel and dice butternut squash and roast for 20-30 minutes until soft.
2) Meanwhile heat a large pot of water over medium heat and cook pasta according to package directions.
3) Let the pasta and squash cool before adding in the arugula and parmesan.
4) Drizzle with olive oil until everything is evenly coated
Thursday, November 14, 2013
- Frozen Vegetables: always an essential to help round out dinners if I do not have any fresh ones that week.
- Protein Bars: I love keeping these at work and in my purse for quick snacks in case I get hungry on the go.
- Canned beans: just rinse and add to any dish for added protein and fiber! Could easily be the highlight of the meal too!
- Veggie/Turkey/Salmon Burgers: All frozen sources of protein that are delicious and healthy! Use different condiments and sides and dinner can come together in no time flat!
- Peanut Butter: This one is a given..perfect for sandwiches, pairing with fruit or simply on a spoon for a filling snack.
Tuesday, November 12, 2013
Rule of thumb for long run and race fuel is
I would recommend meeting with a sports dietitian to find your specific goals and hydration plan based on your sweat rate, resting metabolism, age, height, weight and gender.
It is also important to test various fueling plans to see what sits well with you and works to keep you full. Some clients cannot tolerate food and will therefore only fuel with caloric beverages. Others, will not be able to tolerate commercialized sports gels and gus and will choose to use real food instead.
See what combinations best work for you. Also make sure to check out what fueling options are available on the course so you can fit them into your plan if you see fit!