Nutrition Tip of The Week
Below are nutrition tips for the current year. They are updated on a weekly basis. If you would like to see nutrition tips from previous years check out our archives to the left.
Recipe Modification Time!
Sometimes all it takes is modifying some of your usual recipes to help lower the fat sugar and calories. Check out these great tips from mayo.org.
Here are 5 easy tips!
1. Reduce Amount of Fat, Sugar and Salt
You often can reduce the amount of fat, sugar and salt without sacrificing flavor in healthy recipes. Use these general guidelines:
Fat. For baked goods, use half the butter, shortening or oil and replace the other half with unsweetened applesauce, mashed banana or prune puree. You can also use commercially prepared fruit-based fat replacers found in the baking aisle of most grocery stores.
Sugar. Reduce the amount of sugar by one-third to one-half. Instead, add spices such as cinnamon, cloves, allspice and nutmeg, or flavorings such as vanilla or almond extract to boost sweetness.
Salt. For most main dishes, salads, soups and other foods, you can reduce the salt by half or even eliminate it. You can reduce salt by half in baked goods that don't require yeast too. For foods that require yeast, you may need to experiment. Some salt may be necessary for leavening to keep baked goods from being too dense or flat.
2. Make Healthy Substituitions
Healthy substitutions not only reduce the amount of fat, calories and salt in your recipes but also can boost the nutritional content.
Pasta. Use whole-wheat pasta instead of enriched pasta. You'll almost triple the fiber. (4.5g vs 1.8g and 156 vs 157 calories)
Milk. Prepare a dessert with fat-free milk instead of whole milk to save more than 60 calories and 7 grams of fat per cup.
Meat. When making casseroles, scale back on meat, poultry or fish and increase the amount of vegetables. You'll save on calories and fat while gaining more vitamins, minerals and fiber.
3. Eliminate or Cut Back on Some Ingredients
In some recipes, you can eliminate an ingredient altogether or scale back the amount you use.
Toppings. Eliminate items you generally add out of habit or for appearance, such as frosting, coconut or whipped cream toppings, which are all high in fat and calories.
Condiments. Cut condiments, such as pickles, olives, butter, mayonnaise, syrup, jelly and mustard, which can have large amounts of salt, sugar, fat and calories. Use fresh condiments such as cucumbers vs pickles, cherry tomatoes versus olives, non-fat or reduced fat spreads versus butter or mayonnaise. Instead of syrup or jelly, try fresh berries that are mashed, or thin slices of fresh apples, peaches or pears. Use low-sodium soy sauce in a smaller amount than a recipe calls for to decrease the amount of salt.
Cheese. If a recipe calls for 1 cup of shredded cheddar cheese, use 1/2 cup instead.
4. Change Cooking and Prep Techniques
Healthy cooking techniques can capture the flavor and nutrients of your food without adding excessive amounts of fat, oil or salt. Try these preparation techniques for healthy recipes.
Cooking method. Healthy cooking techniques include braising, broiling, grilling, poaching, sauteing and steaming.
Basting liquid. If the directions say to baste the meat or vegetables in oil or drippings, use a small amount of wine, fruit juice, vegetable juice or fat-free vegetable broth instead.
Nonstick cookware. Using nonstick pans or spraying pans with nonstick spray will further reduce the amount of fat and calories added to your meals.
5. Downsize the Portion Size
No matter how much you reduce, switch or omit ingredients, some recipes may still be high in sugar, fat or salt. You can help your diet by cutting back on the portion size instead.
Slow down. Eat your meals more slowly to give your body a chance to register the fact that you're filling up. Put your fork down between bites if necessary. You'll eat less in the long run.
Check portion sizes. Many portions today are so large you may not realize what a true portion or serving is. Train yourself by using smaller plates, spoons and cups. And learn to use common visual cues to understand servings -- one serving of whole-grain cooked pasta is about the same size as a hockey puck, for instance.
Plan ahead when eating out. It's easy to go overboard when eating out. Take precautions such as splitting a dish with a dining companion, skipping the bread basket, or asking for a doggie bag and packing up half your meal.
Putting it all together to create healthy recipes
Before plunging ahead with a recipe, look it over and think about what you can change to turn it into a healthy recipe. Make notes of any alterations so that you can refer to them the next time you prepare the recipe. You may have to make the recipe a few times before you get the results you want. But finding the right combination of ingredients -- for the desired taste, consistency and nutrients -- is well worth the trouble.
Are you training for a 5K or 10K this summer? Check out these Race Day Nutrition Tips!
- Drink plenty of water the day before and night of the race
- Skip the sodas the night before
- Drink at least 2 cups of water or Gatorade the morning of
- Drink a half cup water at each aid station and 1-2 cups after race
- If hot or humid, increase the water intake during race
- A 1-2% dehydration before a race leads to a 10% decline in performance (and less calories burned!)
- Limit yourself to one caffeine drink the morning of race
The night before
- You do not need to eat any more than usual the night before a 5K
- Keep in low in fat (easy on butter, fattening meats, sauces, dressings)
- Have at least 1 form of carbohydrates (a baked potato, rice, pasta, bread) with some lean protein and a vegetable
- Drink 2 cups of water race morning
- Eat a light breakfast (nothing new!)
- Small banana, granola bar, half bagel with jelly, toast with peanut butter
- Keep in low in fiber and fat
- Remember to leave in time to allow for parking and lines in at the bathroom before the race
- First of all, congratulations, enjoy yourself!
- Typically the best post workout snack is a carbohydrate and protein
- A light yogurt, a protein shake, whole grain sandwich
- Best if in liquid form and taken within a 45 minutes window of exercise
Kelly Devine Rickert, MS, RDN, CSSD, LDN, CPT
Sports and Wellness Dietitian and Personal Trainer
Devine Nutrition Inc.
Ideas for Mother's Day!
Have a mom in your life you want to buy for this Mother's Day? Looking for some ideas besides flowers and chocolate? Check out these 5 items for the fit mom in your life!
- Hello Fresh meal delivery! Hello Fresh is one of my favorite meal delivery companies because it a) has a RD working behind the scenes on the recipes and b) the items shipped are fresh and taste FANTASTIC! You don't have to continue with the subscription, but at least 1 week off of meal prep is a much needed and wanted break for any mom in your life!
- Fitbit. I know, I know. That's all I talk about. There are so many cute new designs out now...check them out!
- Mom doesn't have room for a garden? Give her supplies to plant some peppers, tomatoes and berries in a pot. Great way to grow produce without maintaining a large garden! All you need is a large pot, soil and seeds. (Although I like purchasing the starter ones to replant versus growing from seeds.)
- Mom a foodie? Does she like to try new foods? I love the healthy snacks at Graze or NatureBox. From $6 on up, mom can receive a box of healthy snacks to her door every week or month! You can purchase a gift certificate on the Graze website.
- Give the gift of better hydration! I love my Aqua Tally cup and my Hidrate Spark bottle. Both help track water intake throughout the day.
~Kelly Devine Rickert M.S., RDN, CSSD, LDN
Three Healthy Recipes
Need come weeknight inspiration? Check out these quick and healthy recipes!
Pasta with Zucchini and Roasted Garlic
- 1 pound Rotini, twists or spirals, uncooked, whole grain
- 8 medium cloves garlic, peeled
- 1/2 tsp. dried thyme
- 1/2 tsp. dried rosemary, crushed
- 2 tbsp. vegetable oil
- 3 medium zucchini, coarsely grated (about 5-6 cups)
- Preheat oven or toaster oven to 450°F. Place your garlic on a 12-inch square piece of foil on the counter. Sprinkle with thyme and rosemary. Pour the oil over the garlic and herbs. Draw up the edges of the foil and make a sealed packet. Bake 20 minutes.
- While the garlic is baking, cook pasta according to package directions. Two minutes before pasta is done, add the zucchini to the pasta cooking water. Cook two minutes. Drain zucchini and pasta.
- Open the foil and mash the garlic lightly with a spoon. Toss with the pasta and zucchini, season with salt and pepper and serve.
Sides: Serve with a side salad and whole-wheat dinner roll. (Open to bake chicken breasts to add more protein).
Egg Flatbread Sandwiches
- 1/8 cup finely chopped broccoli
- 1/8 cup finely chopped red bell pepper
- 1 green onions, finely chopped (or sub any veggie you wish!)
- 2 egg whites
- 1 tbsp. cup shredded Parmesan cheese
dried dill weed to taste
- Salt and freshly ground pepper
- 1 multigrain Sandwich Thins
Spray a nonstick 10 inch skillet with cooking spray. Heat over medium heat; add broccoli, bell pepper and onions. Cook and stir about 5 minutes or until tender. Beat egg whites, cheese, dill weed, salt and pepper together with fork. Pour into skillet over vegetables. As eggs start to set, lift the edges with a spatula, allowing uncooked eggs to flow to bottom of skillet. Cook until eggs are set but still moist and place on sandwich thin.
Substitution: Top eggs with a handful of baby spinach, arugula leaves or a few thinly sliced tomatoes.
Tilapia Fish Tacos
- Fresh tilapia, 1 lb., cut into 1-inch strips
- 1 tbsp. cajun spice
- 3 tbsp. olive oil, divided
- 3 plum tomatoes, chopped
- 1 green onion, chopped
- 1 tsp. ground cumin
- 2 limes, juiced and divided
- 8 corn taco shells
- 1/2 cup sour cream, low fat
- 1/2 cup Mexican style finely shredded taco cheese
- 1 cup romaine lettuce, shredded
- 1 avocado, sliced
- 1 lime, juiced
- Lime wedges
- Preheat oven to 325°F.
- In a bowl, toss fish with cajun spices and 2 tablespoons of oil.
- Place tilapia on a baking sheet and cook for 8 to 10 minutes or until fish turns opaque.
- In a bowl, mix tomatoes, green onions, cumin, 1 tablespoon oil, juice of one lime, salt and pepper.
- Divide tilapia among taco shells and add desired toppings.
Kelly Devine Rickert M.S. RDN, CSSD, LDN
Did you know this week is both Medical Fitness Week and Every Kid Healthy Week?
Let's combine them together! Promoting fitness at home is important for both for parents and children. Not only are you working out together and getting some exercise in, but you are teaching lifelong healthy habits for children to mimic as they grow older. Fitting in fitness can be a challenge but even 10 or 15 minutes a day is better than none at all!
Did you know the recommended amount of exercise your child should be getting every day? Sixty minutes is the recommendation for all children! You may be thinking, between school, work and activities there just isn't more time to squeeze in one more activity! What it boils down to is this...what is your family making a priority? Focusing on the health and wellness of not just the kids but yourselves as well, teaches your children that health, good nutrition and exercise is a value worth investing your time and energy in.
Here are some tips on how to schedule more exercise and fitness in your day to day lives.
- Schedule your exercise in your calendar each Sunday
- Take the stairs instead of elevator or escalator
- Exercise as soon as you come in from work/school
- Kick the kids outside for an hour while you prep dinner
- Park your car at opposite end of parking lot (when safe to do so)
- Walk on a break at work daily
- Train for a local 5K race (www.chicagoaa.com). Lots of races and kid friendly distances.
- Start an exercise/walking group with friends or colleagues. Bring the older kids with or have them rides bikes with you.
- Take a walk around the block when you get home with kids or after dinner as a family
- Learn a new sport or join a league
- Enroll the kids in various summer camps.
- Wear a pedometer and aim for 10,000 steps a day. Kids LOVE wearing these as well. Just don't invest much in the kids pedometers.
- Pack your gym bag each night
- Before you get home, stop off at a local trail and take a 20 minute walk.
- Add strength training to your routine twice a week for 20 minutes
- Have the whole family do sit-ups and push-ups each night before bed.
- Go to a park and let the kids loose! If you have older kids, walk around the park while you keep an eye on them so you can burn calories too.
- Kids have practices? Don't wait in the car. Walk around the gym or field.
- Jump rope or do jumping jacks during commercials
- Join a class at the park district.
- Invest in some outdoor equipment. Roller blades, bikes, nets, scooters, jump ropes, bubbles, mini pools, slip n slides.
- Put a limit on TV, video games, iPods, etc. No more than a half hour or hour a day. That goes for the adults too!
The sky's the limit. This week, sit down with the family at dinner and discuss ways you all can start to become more active. You'll be surprised by some of the answers you may get!
Healthy Grilled Cheese!
Who doesn't love a grilled cheese sandwich? Almost everyone can think back to their childhood or times with their children, and remember eating a grilled cheese. The two warm slices of bread and cheese oozing out from the middle...so delicious. You can now make a grown-up grilled cheese that will be healthier for you, but still give you that comfort feeling!
Tips to lighten up your grilled cheese:
- Go easy on the butter. I use Brummel and Brown.
- Up the fiber. I use whole grain toast for my grilled cheese (Love Today's Temptation bread when I can find it)
- Add some fruit or veggies. Sliced apples, tomatoes or avocados taste great on a grilled cheese!
- I use 2% or Sargento thin slices of cheese on my sandwich. Switch it up and try something different besides cheddar! I love using pepper jack!
Here is a recipe to try!
Recipe: Grilled Cheese
- 1 teaspoon olive oil (or Brummel and Brown spread)
- 2 slices multigrain bread
- 2-4 thin tomato slices
1 1/2 ounces low-fat Swiss/Cheddar/Pepper Jack cheese (I like Sargento Thin Slices)
- (Avocado, green or red pepper slices go great too!)
Brush olive oil or butter on one side of both slices of bread. Add one piece of bread to a warm skillet, butter side down. Top the bread slice with cheese, tomato slices or any other veggies you wish to add. Top with the other slice of bread, butter side up. Turn the heat down to medium after a minute and cook for 2 to 4 minutes on each side, checking every minute or so, until melted to your liking.
Pair with some sliced fruit, baked chips, tomato soup or a nice salad!
Easter Holiday Tips
Did you overindulge during the Easter holiday? Below are some tips to get you back on track!
- Limit yourself to one small treat a day (or even better...donate your leftover candy!)
- Increase the water! Most post-holiday weight gain is from excess carbs and salt so drink up to help flush your system! Aim for at least 64 oz. a day, more if you are working out. (Check out my two favorite water cups, Aqua Tally and Hidrate Bottle!)
- Get a moving! Below are some quick ways to burn 100 kcals.
Ways to burn 100 calories:
- 15 minutes of an aerobics class
- Elliptical machine (arms and legs) for 12 minutes
- Walking or running 1 mile
- Biking for 20 minutes
- 20 minutes of yard work
- Life weights for 20-30 minutes
- Playing tennis for 20 minutes
- Play Wii boxing or tennis for 20 minutes
- Swim laps for 12 minutes
- Running Stairs for 6 minutes
- Yoga for 20 minutes
- Jump rope for 9 minutes
- Dance class (or just dance!) for 9 minutes
- Cleaning the house for 30 minutes
Time to get those abs ready for summer! Try our April Sit-Up Challenge!
- Sign up online for the April Sit-Up Challenge!
- Download the April Sit-Up Challenge Tracking Form (PDF) and each day/night as you do your sit-ups, put your initials in the box. You can choose a beginner or intermediate level.
- Scan and email or fax your logs in by May 5, 2017 to be entered into a raffle to win one free month of the Devine Nutrition On the Go Menu Planner and an Aqua Tally water cup!
Good luck! Feel free to invite your family and friends!
Let's Talk Exercise!
Whether you are trying to get in shape or lose a couple of pounds, combining exercise and diet is the best way to go. Here are some tips on how to get started and some general exercise guidelines.
How to get started!
- Make a goal and stick with it (i.e. I will workout three days a week, Monday, Wednesday, Friday at 6 p.m.)
- Record your exercise in your food journal so you can add up how many times a week you exercised or how calories you burned in a week.
- Start slowly! Nothing is worse that going full steam ahead your first day of working out. You will either get injured or be so sore you won't go to the gym the next day! Moderation is key!
- Aim for at least 3-6 days of cardio a week and 2-3 days of strength training per week.
- If you are unsure on how to use the equipment, hire a personal trainer for a couple of sessions. Think of how much money you spend on fast food or coffee drinks. Use that money instead on your health! Your body will thank you!
- Choose a race to train for at ww.chicagoaa.com and click on race calendar. There are many races over the summer that you and friends or family can train for together!
Try to burn at least 300-500 calories a day during exercise for weight loss.
Exercises equivalent to 100 calories:
- walking or running 1 mile
- biking for 20 minutes
- playing tennis for 30 minutes
- 15 minutes of an aerobics class
- Elliptical machine (arms and legs) for 15 minutes
Circuit training workout at home:
- Pick 5-10 exercises and lay out appropriate equipment.
- Do 30 seconds of an exercise, rest for 30 seconds.
- Move onto to next exercise.
- Repeat until all exercises are done.
- Once you need more of a challenge, increase the exercise time to 45 seconds and the rest time to 15 seconds.
|Planks||Walk in place|
|Push ups||Jog in place|
Corned Beef and Cabbage
This recipe is for the slow cooker. It serves six people, takes about 30 minutes to prepare and cook.
- 4 large carrots, peeled and cut into matchstick pieces
- 10 baby red potatoes
- 1 onion quartered, peeled and cut into bite-sized pieces
- 4 cups water
- 1 (4 pound) corned beef brisket with spice packet
- 6 ounces beer
- 1/2 head cabbage, coarsely chopped
- Place the carrots, potatoes and onion into the bottom of a slow cooker
- Pour in the water and place the brisket on top of the vegetables
- Pour the beer over the brisket
- Sprinkle on the spices from the packet, cover and set the cooker on high
- Cook the brisket for about 8 hours
- An hour before serving, stir in the cabbage and cook for 1 more hour
The "On the Go" dinner meal plan is designed for the individual or family that wants to eat healthier at home, but doesn't know what to make or where to start. For $4.95 a month, you will receive 16 dinner meals (4 each week and a weekly shopping list)! All meals are designed to prep and make in 30 minutes or less. Along with your weekly email that includes your upcoming week's menu and shopping list, you will also be able to login the Devine Nutrition website where you will have access to previous meal plans and shopping lists!
8 Ways to "Put Your Best Fork Forward!"
"Put Your Best Fork Forward" is the theme for National Nutrition Month® 2017 which serves as a reminder that each one of us holds the tool to make healthier food choices. "Making small changes during National Nutrition Month® and over time, helps improve health now and into the future," says Kelly Devine Rickert, registered dietitian and Illinois Academy of Nutrition and Dietetics Media spokesperson.
- Eat Breakfast. There's no better way to start your morning than with a healthy breakfast. Include lean protein, whole grains, fruits and vegetables. Try oatmeal cooked with low-fat milk, sliced almonds and berries, or top a toaster waffle with low-fat yogurt and fruit. Find more quick breakfast ideas on this NNM web page.
- Make Half Your Plate Fruits and Vegetables. Fruits and veggies add color, flavor and texture plus vitamins, minerals and fiber to your plate. Make 2 cups of fruit and 2 1/2 cups of vegetables your daily goal. Don't let cost stop you from enjoying produce. Frozen and canned are great alternatives. See "20 Ways to Enjoy More Fruits and Vegetables" on this NNM web page.
- Be Active! Regular physical activity lowers blood pressure and helps your body control stress and weight. Start by doing what exercise you can for at least 10 minutes at a time. Children and teens should get 60 or more minutes of physical activity per day, and adults should get two hours and 30 minutes per week. You don't have to hit the gym -- take a walk after dinner or play a game of catch or basketball.
- Drink More Water. Drink water instead of sugary drinks and let thirst be your guide. A healthy body can balance water needs throughout the day. Drink plenty of water if you are active, live or work in hot conditions, or are an older adult.
- Dine Out without Ditching Your Goals. You can dine at a restaurant and stick to your healthy eating plan! The key is to plan ahead, ask questions and choose foods carefully. Think about nutritious items you can add to your plate -- fruits, veggies, lean meat, poultry or fish -- and look for grilled, baked, broiled or steamed items.
- Enact Family Meal Time. Research shows that family meals promote healthier eating. Plan to eat as a family at least a few times each week in 2017. Set a regular mealtime. Turn off the TV, phones and other electronic devices to encourage mealtime talk. Get kids involved in meal planning and cooking and use this time to teach them about good nutrition.
- Fix Healthy Snacks. Healthy snacks can sustain your energy levels between meals. Whenever possible, make your snacks combination snacks. Choose from two or more of the MyPlate food groups: whole grains, fruits, vegetables, low-fat or fat-free dairy, lean protein or nuts. Try low-fat yogurt with fruit, or a small portion of nuts with an apple or banana.
- Explore New Foods and Flavors. Add more nutrition and eating pleasure by expanding your range of food choices. When shopping, make a point of selecting a fruit, vegetable or whole grain that's new to you or your family. Try different versions of familiar foods like blue potatoes, red leaf lettuce or basmati rice.
For more free information and tip sheets for National Nutrition Month, visit their website!
What should you look for when you want to buy foods healthy for your heart?
- First, check out the fat section of the label. Aim for foods low in saturated fat
with zero grams of trans fat. Unsaturated fats are your heart healthy fats (found in healthy oils, nuts, seeds, and avocados) so don't be afraid of these.
They are actually good for you!
Most people's total fat intake should in general be between 35-50 grams per day, with 90% of those fats coming from your heart healthy sources.
- Next up, the carbohydrate, sugar and fiber section. Aim for foods with a higher content of fiber (especially the soluble fiber!) and lower amounts of sugar. Aim for 25-35 grams of fiber per day to help fill you up and to lower those LDL cholesterol levels.
- Last but not least, check out the ingredient section. Avoid foods with ingredients such as palm kernel oils, hydrogenated fats and bleached white flour. (Found often in low fat microwave popcorn, peanut butter and cracker packages and non dairy coffee creamers!)
Recipe on how to Make your own trail mix
- I find it healthier to mix your own trail mix than to buy those that are prepacked, which may or may not have added salt and sugars.
- In a gallon size baggie, mix a variety from the following ingredients:
- Carbohydrate options: Low salt pretzels, Cheerios (multigrain and regular), Kix.
- Fruit: Dried fruit with no added sugars such as apples, bananas, strawberries.
- Seeds: Sunflower, hemp, sesame, flax or pumpkin (Target has a great selection!)
- Nuts: Pistachios, walnuts, almonds.
- Sweets: Dark chocolate pieces, yogurt covered raisins or chocolate covered nuts (in moderation!) Omit if wanting to lose weight or lower blood sugars.
- Spices: It's nice to spice up your trail mix every now and then to jazz it up a bit. Try cinnamon, curry, ginger, nutmeg, cayenne pepper.
In general a serving of trail mix is about 1/4- 1/2 cup.
Kelly Devine Rickert, M.S., RDN, CSSD, LDN
Need some weeknight inspiration? Check out these two quick recipes!
Southwestern Quinoa and Egg Breakfast Bowl
- 1/4 cup raw quinoa
- 1/2 avocado, pitted and diced
- 2 medium tomatoes, chopped (about 2 cups)
- 1 cup no-salt-added, frozen corn (thawed)
- 1/4 cup chopped green onions
- 1/2 cup cilantro (optional)
- 4 eggs
- 1/8 teaspoon salt
- 1/4 teaspoon ground black pepper
- hot sauce (optional)
- Cook quinoa according to the package directions. Remove from heat and let sit.
- Prepare the remaining ingredients: pit and dice the avocado half; chop the tomatoes; rinse the canned corn; chop the scallions, and chop the cilantro.
- Divide quinoa between 4 bowls. Arrange the avocado, tomatoes, corn, scallions, and (optional) cilantro between each bowl.
- Meanwhile, coat a large nonstick skillet with cooking spray and warm over medium-high heat. Crack each egg into the skillet and season with salt and pepper. Cover with a lid and cook until egg whites are set but yolk is still runny, about 3 to 4 minutes. Use a spatula to carefully transfer each sunny-side-up egg into each bowl. Garnish with hot sauce and serve.
One-Dish Beefy Rice Casserole
- 6 cups shredded cabbage or 1, 14 -oz. packaged cole slaw mix
- 1 cup brown rice (uncooked)
- 1 lb. extra-lean, ground sirloin
- 1, 10-oz. canned, diced tomatoes and green chilies
- 1, 14- oz. canned, low-sodium beef broth
- 1, 15- oz. canned black-eyed peas (rinsed, drained)
- salt and pepper (to taste)
- Preheat oven to 350°F.
- In a large oven-proof pot, layer the cabbage, rice, meat, , tomatoes and green chilies, and beef broth.
- Cook, covered with foil or lid, 1 hour 40 minutes, stirring after 40 minutes, and continue cooking, covered, until rice is tender and liquid absorbed. Stir in the black-eyed peas and season to taste.
Meal Timing and Weight Loss
Looking to start a weight loss plan and don't know where to start? Follow these quick tips to jumpstart your energy levels and weight loss! No fad diets needed!
Eat a snack or meal every 3 or 4 hours throughout the day. When you go longer than 4 hours without eating, your blood sugar starts to drop and you are more likely to overeat at your next meal. To prevent hunger and overeating, try to combine a complex carbohydrate (see list below) and a source of lean protein, at all meals spaced every 3 to 4 hours.
- Whole wheat breads, English muffins, buns
- Whole wheat pasta
- Brown or Wild rice, Quinoa, etc.
- Fruits (no fruit juices)
- Dairy; milk, yogurt
- Whole wheat crackers
- Oatmeal or high fiber cereals (All Bran, Kasha)
- High fiber/protein bars (Kasha, Kind, etc.)
- Boneless, skinless chicken or turkey
- Lean ground turkey or beef
- Lean pork chop or tenderloin
- Egg or egg whites
- Nuts (small handful) or peanut or almond butter
- String cheese, Laughing Cow cheese, 1-2% cottage cheese
- Whey or plant based protein powder
- 1/3 cup of beans
- Greek Yogurt
(For in-between meals; include a complex carbohydrate and a lean protein.)
- 1/2 banana and handful nuts
- 1 fruit and low fat string cheese
- Yogurt or yogurt fruit smoothie
- 1/4 cup of 1% cottage cheese and 6 whole grain crackers
- Hardboiled egg and 15 grapes
- 1-1.5 tbsp peanut butter and sliced apple
Start a food journal. Write down all the foods you eat, portion sizes and meal timing. This will help keep you accountable.
Kelly Devine Rickert
Shannon Center Dietitian
Visit www.devinenutrition.com for a free newsletter!
Healthy Recipes to Jumpstart Your Day!
Check out the two super healthy recipes below to jumpstart your day!
Looking for more information on healthy eating and weight loss? Check out the new 8 week weight loss program starting Tuesday, January 31 at the Shannon Center!
Email firstname.lastname@example.org for more info!
Recipes brought to you by SuperSwap Registered Dietitian Nutritionist Dawn Jackson Blatner!
- Dawn, fellow Chicago RDN, just published a book, The Superfood Swap.
- Why do I love this book? The recipes are nutritious, easy to prep and prepare.
- It's filled with simple yet fun messages on how to swap out unhealthy ingredients for health promoting foods and it's science based.
- No fad diets. No gimmicks. The real deal. You can find it on her website!
SuperFood Scramble Bowl
- 2 eggs, beaten
- 1 tsp. olive oil
- 2 cups baby spinach
- 1/2 cup of cooked quinoa
- 1/3 cup of avocado, chopped
- 1 green onion, chopped
- Juice of 1/2 lemon
- Sea salt and black pepper
- Scramble the eggs in oil over medium heat.
- Assemble your bowl. Place the spinach in a medium bowl and top with warm egg and quinoa. Top with avocado and veggies. Add juice and sprinkle with salt and pepper!
410 kcals, 23g fat, 31g carbs, 9g fiber and 21g protein.
(You can reduce total kcals and fat by reducing the avocado portion and/or by substituting 1 egg yolk for 2 egg whites.)
Time saver: Use frozen precooked quinoa in grocery store or make a big batch and save in smaller portions to reheat.
Cinnamon Oatmeal Muffins
- 3 tbsp coconut oil
- 1/2 c finely diced pecans
- 1/4 c coconut water
- 1 tbsp ground cinnamon
- 1/2 tsp sea salt
- 2 cups rolled oats
- 1 cup of unsweetened milk
- 2 eggs, beaten
- 2 tbsp flax seed (ground)
- 1 tbsp. cinnamon
- 1 tsp. baking powder
- 1 tsp. vanilla extract
- 1/4 tsp. sea salt
- Preheat oven to 350 degrees. Line 10 cups of a muffin tin with paper liners.
- Make the topping. In a medium bowl, combine ingredients for the topping. Mix together and set aside.
- In another bowl, stir together the oats, milk, eggs, flaxseed, cinnamon, baking powder, vanilla and salt. Divide mixture between the 10 muffin cups. Top each muffin with 1 tbsp. of topping mix, Bake for about 30 minutes until set. Refrigerate uneaten muffins in an airtight container for up to 5 days.
2 muffins 370 kcals, 21g fat, 36g carb, 6g fiber and 10g protein.
Jump Start Plan!
Now is that time of year to pitch all the leftover cookies, dust off that treadmill and make those New Year's resolutions. Focus on LIFESTYLE changes this year, not just quick fixes. Here are some tips to help you get jumpstarted!
- Try to cut out ALL drinks except water, sugar free teas and Crystal lights and coffee (minus the sugar and creams). This includes juices, caffeine/energy drinks, sweetened teas, and soda pops (diet and regular).
- Start a food journal so you can keep track of the following items: time you eat, food or drink you consume, portion size, amount of time exercised, and weekly weight. If you are not losing at least 1 pound per week, go through the journal with a highlighter and see where you can improve. I recommend downloading My Fitness Pal on your smart phones if you want to journal electronically. (Find me as a friend by searching my email, email@example.com).
- Eat 5-6 small meals throughout the day about every 2.5 to 4 hours. This will increase your metabolism and cut down on the amount of food you consume at your large meals.
- Cut back on your portion of carbohydrates such as potatoes, fries, chips, buns, rice, breads, cookies, sweets, donuts, etc. Aim for a lean protein source at each meal with 1 or 2 vegetables.
It's that time again. A time to reflect on the past year and make goals for the new one.
What are YOUR New Year's Resolutions? Did you meet all of your health and fitness goals last year? If not, here are some tips on how to make a better New Year's Resolution!
- Write down all of your goals for the upcoming year and keep them in a journal or in a safe place so you can reference it often. (I keep mine in my wallet so I can look at them every now and again
- Make short and long term goals with an end date in mind.
- Be realistic!
- Exercise, Exercise, Exercise! Exercise is key for optimal health and for faster results. Plan your exercise sessions in your daily planner just like you would schedule any other appointment. That way, you can plan accordingly (bringing your workout clothes with you to work so you can hit the gym on your way home) and make exercise a priority.
- Make yourself accountable for your new goals. Enlist family or friends to help you attain those New Years Resolutions. And remember, these are goals for the whole year not just January! Look over your goals every month so you can evaluate if you are on task. If you aren't, it's not the end of the world! Set a new goal and you'll be on track again in no time!
Need accountability in reaching your goals in 2017? Contact me today!
Devine Nutrition, Inc.
Kelly Devine Rickert, M.S., RDN, CSSD, LDN, CPT
- Website and BLOG
"Like" Devine Nutrition
For a FREE online nutrition newsletter, sign up at website above and enter your email.
Illinois Academy of Nutrition and Dietetics Media Spokesperson
Board Certified Specialist in Sports Dietetics
Registered Dietitian and ACE Certified Personal Trainer