Tag Archives: weight control

Fresh and Fit Diet Advice

13 to go

Weight loss regimens are a national obsession especially at the start of the New Year when fitness centers fill up with new converts and supermarket carts fill up with salad fixings.

gym

Whether your goal is to trim a few pounds or overhaul eating habits for the long haul, here is a round up of fresh nutrition wisdoms from registered dietitians who specialize in health coaching.

It’s All About You

One size does not fit all fits all when it comes to nutrition. Changing what you eat can make you feel better and your jeans fit better but it can’t make you into a six-foot tall supermodel. So have realistic expectations.

morning

“People, like dogs, come in differing sizes and shapes,” says registered dietitian Nancy Clark, author of the Sports Nutrition Guidebook. “There are St. Bernards, greyhounds, Labs, poodles and Chihuahuas. Be proud of your ‘breed’, honor your genetics, and treat your body with respect,” says Clark.

Fitness Friends

Congratulations

Phone a friend. Registered dietitian Annette Schottenfeld, of Nett Nutrition says, “Walk with a co-worker. Meet new friends in dance class or team training at the gym. Stay connected with fitness friends to ensure you will show-up, motivate each other and share successes.”

Some Like it Hot

carrots

Fed up with cold rabbit food?  “Rather than trying to eat more and more salads, cook vegetables the way Mediterraneans do by roasting or stewing them with olive oil, onion, tomatoes and herbs,” suggests registered dietitian Elena Paravantes, health editor of Olive Oil Times. 

Learn by Example

peach dish

Demand for home delivered kits of pre-measured fresh ingredients with easy to follow recipes is heating up nationwide.  Mary Alice Shreve, registered dietitian with Atlanta based meal kit delivery service Peach Dish makes sure recipes feature healthful foods with seasonings that add flavor without relying on salt. How about a Super Foods Salad with kale and sunflower seeds or Red Quinoa Parsnip Stew? Shreve says, “It’s all about getting people back in the kitchen. If you can put olive oil in the pan you can handle these recipe.”

Add to Your Diet

fruit

Registered dietitian Toby Amidor author of The Greek Yogurt Kitchen, advises setting short term goals, “It’s very important to establish short-term benchmarks and achieve different ones every few weeks,” says Amidor. “Short-term goals should be positive. For example, eat a fruit during at least one snack time each day.”

healthy new year

Goals should be measurable and pleasurable!

 

 

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Happy Healthy Thanksgiving!

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Whether you’re doing the cooking at home, taking a dish to a gathering or making restaurant reservations for Thanksgiving dinner Atlanta area chefs offer some inventive ideas to add a deliciously healthy twist to menu traditions.
While Thanksgiving is not a day for dieting, it’s certainly smart to up the flavor appeal of holiday favorites with creative recipes that help keep the calories down. That way you have room for a bigger slice of pumpkin pie. Yes, you can indulge without the bulge.

Here’s the How to Indulge without the Bulge segment for #HealthyThanksgiving I did for WGN TV with Chicago food stylist Connie Pikulas.

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Enjoy Winter Salads

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Look at these beautiful Brussels sprouts!

The very first Thanksgiving’s mission was to give thanks for a bountiful harvest. Chefs turn to the season’s harvest for culinary inspiration. Salads are often overlooked in the parade of roasted turkey, stuffing, mashed potatoes and gravy.
At newly opened Paces & Vine, chef Ian Winslade’s Tuscan kale salad with mandarin orange dressing, crystalized ginger and local radishes, is a great winter produce idea. The Thanksgiving to-go menu at Murphy’s, also under Winslade’s direction, features a winter salad of mixed greens, pears and walnuts as well as butternut squash soup with the flavors of apple and ginger cream.
Sweet New Ideas
What Thanksgiving spread would be complete without sweet potatoes? Sweet potatoes are rich in healthy fiber, potassium and beta-carotene. Chef Carvel Gould suggests roasting sweet potato wedges and tossing them together with parsnips and rutabaga wedges cooked in a non stick pan with some garlic and shallots for about four minutes until their tender but still have some texture.

Chefs at Seasons 52 restaurants, who specialize in creating just-as-tasty but lighter, lower calorie dishes are serving maple-glazed roasted butternut squash with their Thanksgiving menu this year.

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Modern Family Menus
From the head of the table to the kids’ table, there are bound to be a few folks at Thanksgiving gatherings this year who have unique diet needs including a nut allergy, a gluten intolerance or are vegetarian or vegan. No doubt whoever’s cooking the meal will feel a bit challenged. Sous chef Cooper Miller of JCT Kitchen says, “We are used to special diet requests so we create a bunch of sides that anyone can enjoy without nuts, bacon or breadcrumbs. Then we throw in a few dishes loaded with all of those ingredients for those who want to splurge.” An easy idea for home entertaining: create a condiment platter of ingredients so each guest can customize their plates depending on allergies or food preferences.

Everybody’s happy on Thanksgiving.

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How Not to Get Over Stuffed on Thanksgiving

• Fill your plate with your personal holiday favorites first. Don’t waste your calories on foods you can eat all year long.
• Turkey and all the trimmings may be the draw, but remember the main event should be sharing time with family and friends.
• Start a new tradition by taking a walk with family and friends after the big meal and serving dessert after the stroll. You’ll feel better and dessert will taste even better.
• Give thanks that even dietitians believe Thanksgiving is not a day to diet. You may not lose any pounds over the holidays, but if you maintain your weight you’re doing great.

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Summer Slimmers: Watermelon

Thirsty for something sweet but trying to drink more water?  The summertime staple – a big slice of watermelon – can satisfy both desires. Watermelons contain 92 percent water so are true to their name. That’s why watermelon is one of the best foods to eat to keep you hydrated on a hot day.  
A sign of the season, watermelon salads are showing up on summer restaurant menus including watermelon with fresh mozzarella, almond mint pesto and green chilies at Two Urban Licks.  At Kyma it’s paired with feta cheese and fresh mint. 
The menu at Parish has featured grilled watermelon with heirloom tomatoes, mint and capers. Watermelon juice makes its way into refreshing cocktails, too.  
Frozen watermelon juice is refreshingly hydrating too. 
Seasons 52 has a recipe for a Watermelon Refresher made with light rum, fresh muddled watermelon and lime juice.

Hydration and Nutrition


Watermelon serves up way more than just water and natural sweetness.  With fewer than fifty calories per cup you can happily chow down on sweet, juicy watermelon during bathing suit season. Watermelon is a healthy choice for snacking too because its high water and fiber content help fill you up without filling you out.  
Summer camp, cookouts, catching fireflies, running in the sprinkler.
Childhood memories made even better when sharing watermelon.
It’s a lot of fun pick up a cold slice of watermelon and bite into summer’s sunny childhood memories so it fits in with modern nutrition advice to take your time while you eat and ‘be in the moment’ instead of mindlessly munching. 
Enjoying two cups of watermelon in chunks, sliced or cute little melon balls gets you a quarter of the way toward dietary advice to consume at least eight servings of fruits and vegetables per day.

Seeing Red

Its red color is a clue it’s a leader in lycopene content, a pigment that’s a powerful antioxidant, which protects cells from disease causing damage.  Watermelon contains more lycopene than tomatoes. 
Heirloom tomatoes and watermelon- a delicious nutritious summer match! 
Watermelon’s also a good source of vitamin beta-carotene, which the body turns into vitamin A to boost eye health and the immune system.  Vitamin C, vitamin B6, and the minerals potassium and phosphorous are on the list of health benefits, too.  Registered dietitian, Elizabeth Somer, spokesperson for the National Watermelon Promotion Board  and author of “Eat Your Way to Sexy” says, “Where else can you get the wealth of nutrition, help keep your heart healthy, stay hydrated and satisfy a sweet tooth, all for so few calories?”

So, the next time you see a platter of bright red watermelon slices or watermelon chunks tossed into a salad you’ll know that this iconic symbol of summertime deserves more attention than a seed spitting contest.

Fruity Watermelon Facts 

o   The first recorded watermelon harvest occurred nearly 5,000 years ago in Egypt and is depicted in Egyptian hieroglyphics on walls of their ancient buildings. Watermelons were often placed in the burial tombs of kings to nourish them in the afterlife.

o   Southern food historian, John Egerton, believes watermelon made its way to the United States with African slaves as he states in his book, “Southern Food: At Home, on the Road, in History.”

o   Watermelon’s official name is Citrullus Lanatus, the same botanical family as cucumbers

o   Wash watermelons. According to the FDA, all melons should be washed in clean running water before cutting into the rind.

 

Mind the Rind: Always wash melons carefully before cutting.

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Splurge a Little

Want to know the best way to “cheat” on your diet?  The secret is realizing that cheating is OK because everyone needs a little splurge every once in a while.


Nobody’s perfect and that’s especially true when it comes to eating a healthy well balanced diet.

Nutrition experts say you have to plan for occasional splurges as part of the long-term plan. Atlanta personal fitness trainer, Beth Lewis, offers empowering psychological advice to her clients who need a boost, “Don’t mistake set backs with failure.”

Success in meeting your fitness and nutrition goals means allowing yourself to skip an exercise class or eat a few too many potato chips and then get back on track. Being a goody-toe-shoes all of the time is just so boring. 

So, since February is National Heart Health Month with Valentine’s Day chocolates still hanging around (and Lent for a lot of folks!) , I thought we should give ourselves a little love and understanding when it comes to setting and keeping goals to live a healthier lifestyle. 

Choose dessert first

Yes, that’s right. Life is uncertain so think of dessert first. I didn’t say eat dessert first! This strategy helps you plan the rest of your meal around the rich dessert you really crave.  
At a restaurant, the waiter may think you’re weird asking to see the dessert menu first, but you need information on your destination before you can map out the meal. You’ve got to have a destination in life; you’ve got to know where you’re going. 
Best shared with three friends.
So, if you know you’ve just got to have the chocolate cheese cake or coconut cake with pineapple ice cream then you will make sure not to start with the fried calamari appetizer or the creamy New England Clam chowder!

At home you may have your eye on a slice of  chocolate cake or bowl of caramel crunch ice cream, or both.  So plan for it and skip the cheese and crackers before dinner and forgo the extra ladle of gravy. Save yourself for your true love, dessert!

Maybe you crave the savory, not the sweet. You still have to plan for a splurge. 
Picture This

A food diary or journal can help you keep track of your intake, so you won’t be caught going over your daily calorie limit. Research shows the most successful dieters do it and do it daily. 
If you bite it, write it….down. 
Your journal notes don’t have to be super detailed, but do include the types of foods, estimate amounts and write down where you were and perhaps how you felt. This will give you an insightful snapshot of your relationship with the foods you love. No place or no time to write it down?

Text yourself a message or easier yet, take a photo of your meal with your phone’s camera. Registered Dietitian and nutrition researcher, Rebecca Reeves, of Baylor University’s Diet Modification Clinic says even the simplest notes scrawled on the back of an envelope are often enough to boost self awareness of diet habits and support successful weight loss.  Keeping track of what you’re eating will help prevent the mindless munching on chips while driving or gobbling candies while at your desk. Now you’ve got room for the treats you’re really craving.      

 

Accessorize Sensibly

As fashionistas know, accessories can make or break a look; too many baubles, bangles and beads can ruin an outfit. 
Less is more when it comes to adding rich accessories. Thank you Audrey and Lauren. 

The same goes for smartly dressing your dinner plate. For instance, think of blue cheese and bacon crumbles as accessories. They add flavor and flare to a dish, but too much just piles on unnecessary fat and calories. So, it’s not necessary to totally avoid the butter, gravy, cheese sauce and full fat salad dressings; just learn to accessorize sensibly. (Especially if you want to wear those skinny jeans.) For a sweet dessert or snack, add the nutty crunch of granola cereal as a topping for yogurt and fresh fruit.
Seek Thindulgences

If it’s a punch of flavor you’re looking for to liven up a salad or grilled chicken and fish; learn to identify very low calorie ingredients, sauces and sides that perk things up (such as salsas, hot sauce, steak sauce, citrus, vinegar, herbs, spices) while keeping calorie counts down

Accessorize a bowl of strawberries for dessert? Did you know chocolate syrup has only 15 calories per teaspoon? 

And why not seek out delicious foods that just happen to be nutritious? Chewy and crunchy granola bars are a great choice. Choose granola bars that are portion controlled and serve up healthy whole grains. Sunbelt Bakery’s tasty granola bars are made with whole grain oats and most varieties are less than 140 calories. They’re all made without preservatives or high fructose corn syrup so you can feel good about splurging on these sweet treats.  

My favorite flavors include Chocolate Chip (140 calories each)  and Oats & Honey (120 calories each)
Savor Flavors

If you’re going to splurge you should enjoy it! Choose really fine chocolates so you only need a few decadent bites. It’s quality, not quantity that counts. SunbeltBakery’s granola bars, granola cereals and fruit and grain bars are delivered to communities each week so you can savor their bakery-fresh taste.

A diet study conducted at the University of Rhode Island found that women consumed fewer calories and were more satisfied when they ate at a slower pace. Nutrition researchers theorize that it takes time for your body to process fullness signals so slower eating may allow time for fullness to register in the brain before you’ve eaten too much. Bottom line: By eating more slowly the women ate 70 calories less and said they enjoyed the meal more.  Whether your meal is a race or a ritual is just one facet of eating behavior that might impact food consumption.

So, slow down and let your body and soul appreciate small portions of big tastes.

Now go ahead and find your favorite splurge food and work it into your plan for a healthy lifestyle.

 

Disclosure for this post: I am thrilled to serve as the official Registered Dietitian for Sunbelt Bakery. Though I am compensated, all views and opinions expressed in this blog post are my own, and are based on my knowledge and experience as a Registered Dietitian. 


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Healthy Holiday Snacking


Carolyn with Tracye Hutchins of CBS Better Morning Atlanta 


Ok, so the online power shopping you did this week was more fingertip than physical so you’re burning fewer calories than battling crowds at the mall.  Stressful hours spent in airports or on the highway often mean grabbing fast food on the fly or snacking in the car to keep boredom at bay. The holiday season is here and presents many challenges to eat right and stay fit. So, this may not seem like the most ideal time to start a healthier eating plan- but it can be.
Ask yourself, “Is it really any different from the rest of the year?” Every
season brings its own temptations from Super Bowl Sunday’s nachos and beer to Fourth of July’s fried chicken and ribs. The best time to learn slimming strategies is when the landscape is fat with indulgent food choices.
Every Day’s a Holiday
Research shows that the most successful dieters — those who lose weight and
keep it off for the long haul — practice healthy eating and exercise habits all
year long. They don’t make big New Year’s diet resolutions. Instead, set
a time limit or portion limit. “I’ll eat fries only once a month.” Or
“I’ll eat ice cream in a small bowl.” Or a holiday version, “I’ll enjoy a big dinner out with the relatives, but I’ll have a bowl of soup for lunch.” 

Healthy snacks are a Tasty Trio: protein, whole grains and fruit or vegetable


Healthy Holidays
There’s no time like the present to begin new healthier eating habits even if you’re headed to a party tonight.  Help your hips survive the holidays.

 Parties Galore and what they wore! Carolyn and her Atlanta gal pals ring in the holiday season. 



 1. Freshen up your food life. Keep fresh fruit and other healthy snacks such as whole-grain crackers, granola bars, nuts and fresh veggies on hand. 

Sunbelt Bakery chocolate chip granola bars are only 140 calories – perfect portion size! 



A handful of pecans or almonds before heading out to a party or dinner can calm your appetite so you don’t dive in the minute you arrive. Look for healthier options on restaurant menus. While a friend chowed down on the bone marrow topped with quail eggs at The Spence the other night; I was delighted with a lighter plate of ravioli stuffed with wild greens and served with a small amount of pulled pork.

2. Recognize barriers. It’s going to be tough to say no to holiday favorites
like chocolate fudge and that creamy cheesy hot artichoke dip. Know your
splurge foods and resolve to enjoy them in small quantities. Use a small plate
to serve yourself. Research shows that your mind will think it looks like a lot
more food than the same amount on a large plate. 

Martini glasses are the perfect size for a perfect portion of yogurt topped with granola and fresh berries.


3. Enjoy the taste of eating right.Deviled eggs, steamed shrimp, roast beef and chicken on skewers often served at holiday dinner parties are all diet-friendly, lean protein choices. Feel free to add low-cal flavor with mustards, horseradish, cocktail sauce and salsas. Look for lighter versions of holiday faves such as low fat eggnog. 

 4. Start new habits. Keep a list of what you’re eating and drinking for a few
days. Be as specific as possible on types of foods and amounts. This snapshot will help you keep track of overeating. Write down your physical activity. Did you take the stairs instead of the escalator at the mall? That counts, too!

5. Have a plan. Eat breakfast. Schedule time to take a walk or go to yoga
class. If you’re going to a potluck, bring the salad or vegetable side dish. If it’s a three-hour car ride to Grandma’s, pack fresh fruit and a
turkey sandwich so you don’t have to stop at a fast food joint.
Save the calories to enjoy holiday treats when you get to Grandma’s. Successful
long-term weight control is a balancing act.

Keep in mind that most people gain about one pound over the holidays. 
That doesn’t sound like much, but if you don’t lose it, 
after 10 years that’s 10 pounds.
My Christmas Wish: to work out with Richard Simmons again!!

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Why French Fries are OK after 50.

Looks like eating more fruits and vegetables is the not-so-surprising secret to weigh control for older women.

Look at this sassy crowd in Aspen. Nice flowers and big glasses of  wine.
And notice the yellow caution tape near the burger and fries.

 Ladies, it’s just not fair.

It’s a common complaint as waistlines widen with advancing birthdays especially for post-menopausal women, ‘I’m eating the same but the numbers on the scale just keep creeping higher.’

What’s not the same, unfortunately, is the body’s metabolic rate, which naturally slows down with age. Add to that a lifestyle that’s often less active and you’ve got the math to prove that calories-in versus calories-out can tip the scales in the wrong direction.

 Sure, you can step up the exercise regime and vow never to order dessert again. But, according to a new study of nearly 500 overweight women in their 50’s and 60’s it’s what they were adding to their meals that ultimately helped them lose weight and keep it off.

Bethany Barone Gibbs, PhD, and colleagues at The University of Pittsburgh studied the eating habits of women who lost weight over the short-term (six months) and the long-term (four years).

Bethany Barone Gibbs, PhD University of Pittsburgh Department of Health and Physical Activity
She is adorable! Listen to her discuss this study in a podcast on website of The Academy of Nutrition and Dietetics

The highly motivated dieters in the six-month group ate fewer desserts and fried foods, drank fewer sugar-sweetened beverages and ate more seafood.

Steamed shrimp with a squeeze of lemon: girl’s best friend.

Here’s Why You’ll Never Say No to Broccoli Again. 

After four years the women were still saying ‘no’ to pie and soda fairly often but the habit that emerged as the most powerful predictor for long-term weight loss was eating more fruits and vegetables followed by eating less meat and cheese.

We said eating LESS meat and cheese, Liz!
OH, well you look fabulous. I’m sure there’s an apple and carrots sticks in your Hermes bag. 

Good news for especially Southerners- they weren’t necessarily skipping fried foods.

 “People are so motivated when they start a weight loss program,” explains Barone Gibbs. “You can say, ‘I’m never going to eat another piece of pie,’ and you see the pounds coming off. Eating fruits and vegetables may not make as big a difference in your caloric intake. But that small change can build up and give you a better long-term result, because it’s not as hard to do as giving up French fries forever.” 

OK, we said still eating fried foods, not as the main event on the plate. This is enough fries to share with three women.
Meal Makeover: more fish, more fresh mango salsa and fewer fries. Don’t use the tartar sauce. Ask for more lemons.



During the four year study the number of times dieters ate out in restaurants declined, but Barone Gibbs chalks that up to the downturn in the economy not a sign that eating out less is linked to weight loss. Get it? The”I’m not eating out as much” trend wasn’t part of a diet plan, it was a fiscal plan.

Easy Add for Losing

The “How Women over 50 stay slim” weight control study published in the September 2012 issue of The Journal of the Academy of Nutrition and Dietetics showed that adding just two servings of fruits and vegetables to a daily diet was linked to a three-pound weight loss four years later. This may not sound like much, but keep in mind that most folks gain weight every year. It turns out the small changes we can sustain over the long haul make the biggest difference in life long weight control.

So a perfect meal for me would be a big green salad, grilled fish with lemon and no yup, French fries.

Tips on Dining Out with the Forever Svelte Set

Stick with lean fish, seafood and animal proteins, simply prepared; always include mushrooms if possible– for their substantial meaty texture, enormous health benefits, and umami characteristics than enhance flavor of whatever they’re eaten with. 

And champagne of course…the bubbles fill you up!!!!


Gina Christman, Publisher of Atlanta Homes & Lifestyle Magazine


I like restaurants that offer half portions. I also like to order a broth based soup and share an entree. Or order salad and appetizer for my entree. Nothing revolutionary!
Chris Rosenbloom, registered dietitian and professor of nutrition emeritus, Georgia State University
Girlfriend, been cycling at Flywheel since March so weight is not an issue. Drag by butt there every other day so I can drink like a lush & eat anything I want. LOL Finally a plan that works for moi…
 Aida Flamm, fabulous fashion savvy world traveling furniture importer
Always have a green salad to start. Grilled food, no sauces, veggies instead of carbs, appetizer instead of entree andshared or two bite shot glass dessert. 

Kathleen Zelman, registered dietitian and Director of Nutrition for WebMD.

 You go girls! 

Does this tree make me look skinny?

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Recalculating Calories for Almonds

Down on the farm, well orchard to learn about California almonds.

When is a 100-calorie pack not a 100-calorie pack? When it’s filled with almonds.
The calorie count for California almonds turns out to be 20 percent lower than previously measured according to new studies conducted by nutrition scientists at the U.S. Department of Agriculture (USDA). So, that 100-calorie pack of dry roasted almonds you might grab to snack on actually contains 80 calories. 
Nutrition researcher Sarah Gebauer gets out of the USDA lab to grab almonds in the orchard.
The almonds are not any different, but the way the USDA calculates calorie content is new and improved.  
California almonds ready to harvest in Lodi. You can snack right from the tree.
Historically, samples of food are burned in the lab to measure the amount of heat given off which is measured in calories. Now USDA researchers have enlisted the help of human volunteers at the Beltsville Human Nutrition Research Center to determine the number of calories actually digested and absorbed from almonds as part of typical American meals. 

Mmmm toasted almond and heirloom tomato crostini 
“We are excited to have this approach to look at calories in a mixed diet,” says David Baer, PhD who led the research published this month in The American Journal of Clinical Nutrition. “How we count calories is an important issue as we look forward.”
Recalculating

“Recalculating. Recalculating.”  That’s what you may hear from an auto’s GPS system when you drive off the suggested route.  USDA nutrition experts are recalculating too.  Their new course is a bit more complicated because measuring digestion and absorption in human volunteers means collecting samples of feces, “It’s a dirty job but somebody’s got to do it,” says Baer. The analysis revealed that the fat in almonds is not absorbed as easily as fat in other foods due to the nut’s fiber content.  

Almonds in the Stewart & Jasper Orchard processing plant in Newman, CA.
 “Fat is stored inside the cell walls,” explains Chris Rosenbloom, registered dietitian and professor emerita of nutrition at Georgia State University, “If the cell walls are not completely broken down through chewing and normal digestion then not all of the fats, therefore not all of the calories, will be available to the body. So, foods, like almonds, that are high in fiber and a ‘hard’ nut, actually have fewer calories based on the usual calculations.” (Similar studies with pistachios conducted by the same research team found five percent fewer calories than previously measured.) Can Georgia pecans be far behind? 

Food labels may need updating to lower calorie counts on hard nuts  such as almonds.
The Skinny on Almonds

Another diet discovery – even though subjects were fed meals designed to maintain their weight during the USDA study and were consuming about 70 almonds a day – many lost weight because the available amount of calories was actually 100 or 150 calories fewer per day because 20 percent of the nut was not being digested.  Rosenbloom says she’s always recommended almonds for health benefits, “So if you avoid almonds because of the calories, you should think again. Almonds can help you feel full longer so are good food to include for weight management.”

Jim Jasper is super creative with almond products. Coconut cream Pie and Key Lime Pie flavors! 
Also worth noting, scientists report that the more almonds are chewed up or chopped into slivers or pureed into almond butter, the easier they are to digest and therefore higher the ultimate calorie count.

“This new research opens the door for scientists to take a fresh look at how the body uses the energy stored in foods,” says Rosenbloom. “So, a calorie may not be calorie -at least as far as the food label goes.”

Baer reports that other commodity groups are clamoring to have their foods retested so it’s a busy time at the Beltsville lab, “My colleagues are going nuts.”

I’m nuts for these savory flavors of almonds. Perfect for Happy Hour. I’m happy almonds contain fewer calories.

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Brunch Bunch Beware

Marvelous morning meal at Rancho La Puerta Spa


Wake up and smell the coffee, the bacon and the eggs.
There seems to be a lot of action in the breakfast category as more restaurants focus on the first meal of the day. Eateries from fast food lane to corner coffee shops are in hot pursuit of early birds with an appetite to spend money on breakfast away from home. Even the new AMC television series The Pitch features an episode with rival advertising agencies fighting to win the Subway breakfast campaign account.

According to the NPD Group, about 14 percent of Americans eat breakfast away from home. But restaurants want to entice even more folks to order their breakfast out and have their eyes on the 31 million people who skip breakfast. The biggest ‘skippers’ are males aged 18 to 34 – nearly a third of these guys ignore the morning meal. Women over age 55 are the least likely to skip breakfast.

Morning Fuel – to eat and drink.

No doubt you’ve heard that “Breakfast is the most important meal of the day.” Eating in the a.m. recharges your batteries, giving fuel to your brain and your muscles, making it less likely you’ll succumb to a mid-morning munchies or a huge lunch because you’re ravenous by noon. Dietitian Dr. Joanne Lichten says the best breakfasts contain both fiber and protein, “I’d go for the oatmeal and some scrambled eggs and fresh fruit. But you could opt for Greek yogurt, sprinkling of nuts, and fresh fruit.” Simply drinking a cup of fat free milk or adding to cereal or a coffee latte provides eight grams of protein.

Container of Fage  Greek Yogurt contains 12 grams protein

Big Breakfast, Big Calories

Some even say we should prioritize the morning meal by eating breakfast like a king, lunch like a prince and dinner like a pauper. But Lichten says “How many of us eat dinner like a pauper?” In her new book “Dr. Jo’s Eat Out Healthy” she reveals the fat trap with big breakfasts, “ Even when breakfast out is just once a week, the traditional large bacon, eggs and biscuit meal can put on excessive pounds, due to high caloric content of these foods.”
When ‘Let’s go out for breakfast or brunch’ turns into an overstuffed omelet, hash browns, bacon, sausage and biscuits slathered in butter you’ve moved into the budget-busting calorie category. A three-egg ham and cheese omelet can rack up 500 calories. Hashbrowns add 250 calories. Two sausage links another 100 calories. Big biscuit with butter and jelly add up to 450 calories. And before adding cream to your coffee, say ‘Good Morning’ to 1300 calories.
Sharon Palmer, dietitian and author of The Plant Powered Diet says, “Restaurant breakfasts can be the most decadent meal of the day providing at least half a day’s calories and more than a day’s worth of sodium.” But, she’s happy to see healthy trends, “More restaurants are offering “lite” or “fit” menu offerings with reasonable portions in the 500 calorie range. The best news is that these lighter meals are hot sellers—showing that people are tired of eating these traditional “American” gut-busting breakfasts. I tried a Denny’s Fit Fare Breakfast recently when traveling and it was just the right amount of food—and there was fresh fruit and veggies on my plate!”

Health Halos not Heroes 

Seemingly uber- healthy granola cereals, fruit smoothies, and whole wheat pancakes, big muffins or bagels can throw a weighty wrench into your day’s diet plans too if you don’t pay attention to portion sizes.

Sure they’re packed with whole grains and a daily dose of bran but enjoy half to avoid eating your whole calorie budget

Jackie Newgent, chef, dietitian and author of the upcoming 1,000 Low Calorie Recipes advises two actions – choose your breakfast location and beverage wisely. “For a healthy weight, breakfast—like all meals—is best eaten while sitting down at a dining table, and not while in a car, at a desk, or on your iPad. Plus, some popular morning drinks, including select blended coffee or juice beverages, can provide a meals-worth of calories. The best bet when eating breakfast out is to keep your beverage calorie free, like an unsweetened green or black tea.

Juice it up – but not too far up

And if there’s no fruit in the breakfast, then it’s okay to sip a glass of 100% juice in a six ounce juice glass – not 16 ounces.”  Juice can have the same calories per ounce as a soft drink.
Cynthia Ann Chandler, a dietitian and culinary nutritionist ( that means she really likes the food part of food and nutrition!) in Louisville, Kentucky has a great idea for a hydrating with breakfast juice,”Just go for an orange juice, small size.  If you are using it to quench your thirst, add equal parts club soda to the juice and you have a refreshing breakfast drink.  Don’t be afraid to ask for club soda.  Most restaurants with fountain drinks can offer you a club soda option.”

More breakfast ideas and tips in my book The Dish on Eating Healthy and Being Fabulous!




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