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Posted on February 3, 2013 by Kristie

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New Snack Find Kellogg’s Fiber Plus Protein Chewy Bars

Posted on January 30, 2013 by Jennifer

While shopping at the grocery store recently I stumbled upon a new “protein” bar.  I have spent many years working with clients who need to consume lots of protein, so I am always on the look out for higher protein options.  Kellogg’s Fiber Plus Antioxidant line introduced a Protein Chewy Bar.  Each bar contains 170 calories, 8 gm fat, 3.5 gm Saturated Fat, 220 mg Sodium, 18 gm Carbohydrates, 7 gm Fiber, 9 gm Sugar, and 10 gm Protein.  The protein sources are peanuts, isolated soy protein, and roasted soybeans.  The bars do contain some artificial flavors, which I am a bit disappointed with.  I do however like the taste of the bars.  They are a good alternative for those who need a break from traditional protein bars.

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Clementines

Posted on January 26, 2013 by Jennifer

Since before Christmas Clementine’s have been plentiful in grocery stores.  The season for this fruit is October through February.  Clementine’s are small mandarin oranges imported from Spain, Morocco, and other areas of North Africa.  They were first discovered in Algeria.  The first Clementine’s were brought to the US in 1982.

Clementine’s are great snacks.  They are smaller than oranges, have less juice, and are generally seedless.  Two clementine’s contain 80 calories, 0.5 gm Fat, 17 gm Carbohydrates, 4 gm Dietary Fiber, 13 gm Sugar, and 1 gm Protein.  Clementine’s are a rich source of Vitamin C, Folic acid and Potassium.

Ways to us Clementine’s

-Add beautiful color to your kitchen counter

-Snacks

-Add to salads

-Gifts: clementine’s are usually packaged in cute wound crates perfect for gift giving

 

Recipes

Clementine Salsa

Clementine and Five Spice Chicken

Green Beans with Pecans and Clementine Dressing

Skinny Clementine Martini

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Meatless Monday: Broccoli Cheese Soup

Posted on January 14, 2013 by Jennifer

I have not posted any Meatless Monday recipes since before the holidays.  This Broccoli Cheese Soup does contain dairy, so is not vegan.  This soup is a lower fat version, full of calcium, vitamin C, vitamin K, folate, and vitamin A.

The original recipe of course calls for whole milk and full fat cheese.  I substitute in skim milk and lower fat cheddar cheese to reduce the fat and calorie content.  I love to make this soup on a cold winter day.  Enjoy!

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Broccoli Cheese Soup
Author: 
Recipe type: Soup
Prep time: 
Cook time: 
Total time: 

Serves: 8
 

Ingredients
  • 2 cups vegetable broth
  • ½ cup yellow onion
  • ¼ cup margarine
  • ¼ cup flour
  • 2 cups skim milk
  • ½ cup low fat cheddar cheese, shredded
  • 10 oz Broccoli Chopped
  • Salt and pepper to taste

Instructions
  1. Combine vegetable broth and broccoli, heating until broccoli is soft. In a separate pot heat milk and cream until scalded. In a larger soup pot, add margarine and onions. Cook onions until they soften. Add flour slowly to margarine stirring to make a roux. Slowly add stock to the roux with a whisk. Make sure to keep the soup thick. Next add milk slowly and continue to stir with a whisk. Add cheddar cheese and season. Heat soup until the cheese is melted and the soup has thickened. Serve with 1 TB cheddar cheese on top.

Nutrition Information
Serving size: 1 cup Calories: 124 calorie Fat: 7.7 gm Saturated fat: 2.1 gm Carbohydrates: 9 gm Sugar: 3.9 gm Sodium: 376.6 mg Fiber: 0.1 gm Protein: 5.7 gm Cholesterol: 7.5 mg

 

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Small Changes = Big Rewards

Posted on January 10, 2013 by Jennifer

Have you been struggling with your weight, but hate the word “diet”?  Everyone does.  To most people the word “diet” means cutting out food you enjoy and worst yet feeling hungry.  No one likes that empty stomach feeling.  You may not realize that small amounts of calories hidden throughout the day can really add up.  Answer the following questions:

What are you drinking?

  • What you drink can have a big impact on your calorie intake for the day for example 8 oz of 100% Juice = 110 calories, 12 oz Coke = 140 calories, 1 cup Lemonade = 100 calories, 8 oz glass of wine = 150 calories
  • What about your morning coffee?  What are you adding to it? 1 pk sugar = 23 calories, 1 Tb coffee creamer = 35 calories

Do you eat between meals?  If the answer is yes, what are you eating?

  • Little snacks can add up in calories, for example 1 oz Almonds = 180 calories, ½ cup ice cream 120 calories, 13 potato chips = 140 calories

Do you skip meals?

  • When you skip meals you often are not saving calories.  Most people are so hungry by the next meal that they make up for the calories they missed plus more at the next meal.  This does nothing to help your metabolism.

Do you eat meals or graze throughout the day?

  • Often I hear from clients that they don’t eat a lot.  People who don’t sit down to eat real meals, but pick throughout the day think they are not consuming a lot of calories.  This could be true but in most cases this is not true.  Most people who graze pick on high calorie “junk” foods.

Do you consider yourself physically active?  Are you active at work, during your daily routine, or do you engage in physical activity beyond your daily routine?

  • Often when I present this question to clients I hear that they are very active in their profession or are active in their daily routine (walking the dog or running after their kids, etc).  Guess what?  Your body is used to this.  You need to go above and beyond this activity to have a significant impact in your health.

Paying attention or being mindful is an easy way to see where exactly your diet has gone off track!

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A New Year, A New You

Posted on January 1, 2013 by Jennifer

A New Year, A New You

In the coming year make steps toward creating the new you!

 

Continue or Start to Exercise

Exercise should not be something you hate, but something you look forward to.  Starting out is difficult at times, however once you build strength and stamina exercise activities will become a lot easier and more enjoyable.  Start out slow.  Begin with 30 minutes of aerobic activity 3-5 times per week and then work up to 45-60 minutes most days of the week.  Weight training is also beneficial to add to your routine, because it helps tighten up your muscles giving you a leaner look and increases your fat burning potential.

 

Commit to Eating Better

You are what you eat.  Food is your fuel.  Just like your car your body needs the proper fuel to run smoothly.  Don’t be afraid to try new foods.  Increasing the variety of foods you eat will decrease boredom and increase the nutrients you consume.  Make your plate as colorful as you can.  You won’t know if you like a new food until you try it!

 

Take Time for Yourself

Take time out for yourself.  Neglecting yourself can lead to poor health.  In addition to eating better and exercising, spend time each day doing something for you and only you.  Read a book, listen to your favorite music, take a class, meditate, or just have quite time.  This will help decrease stress.

 

Be Accountable

A “health” partner is someone close to you who can help to keep you motivated and on track.  Don’t have a partner?   Use online tools to help keep track of your eating and activity.  Good sites for accountability and motivation include Lose It, My Fitness Pal, or Friendship Weight. Tracking you intake and activity can help keep you stay on track and seeing the positive changes in your health will be motivating to you.  Want I live person?  The Registered Dietitian’s at Eat Right Bucks County can be your “health” partners and better yet most insurance plans will cover the cost!  If you are out of the Bucks County area you can find a local dietitian by visiting www.eatright.org.

 

 

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Holiday Eating and Weight Loss Surgery

Posted on December 24, 2012 by Jennifer

The Holiday Season is here.  Holidays are a time of celebration with family, friends, and food.  Food is often the center of many of our gatherings, which can be scary for an individual who is preparing to have weight loss surgery or for a patient who recently had a procedure.  With some planning weight loss surgery patients can enjoy the holidays without hindering their success.

If you recently had surgery of course you need to stick to the post-operative diet prescibed to you by your surgeon.  You may need to prepare you own foods and take them with you or eat prior to your gathering.  If you are further out from surgery and have been consuming solids foods you may be able to find foods you can enjoy, however you may not.  Hosting a gathering gives you control over the menu, however if you are the guest you will need to so some pre-planning.  Give the host a call and check on the menu, if you are able and feel comfortable doing so.  You can also offer to bring a dish you know you can enjoy.  Well all else fails eat before the party.

 

Holiday Weight Loss Surgery Eating Tips

  • Always eat protein food first, then vegetables and fruit.
  • Avoid starches like mashed potatoes, sweet pototoes, stuffing, and dinner rolls as much as possible.  Even if you tolerate them they will fill you up too much.
  • Avoid or limit gravies and sauces.  Many are high in calories and fat.  Cranberry sauce is high in sugar.
  • Avoid or limit desserts especially if there are no low calorie/low sugar items offered.  Share or just have a taste if you a really tempted.
  • To reduce temptation move food away from your line of vision and smell.  Also leave the table as soon as you can.  Helping to clean up will get you moving!
  • At a buffett, survey the table first to see what is offered then make a plan to only take the foods you really want and can tolerate.
  • Practice mindful eating.  Stop when you feel full.  Nothing ruins a party more than vomiting!
  • Use the smallest plate you can find.
  • Watch out for appetizers.  These foods are often loaded with calories.  Unless the appetizer is the best choice for you to eat at the event you don’t want to fill up too early.
  • Beward of alcoholic beverages.  If your surgeon allows alcohol, which many do not, keep in mind your tolerance.  Depending on the procedure you had done your absorption may be effected, meaning it will take a lot less alcohol to get you silly.  Also beware of the sugar content of drinks, no one wants to dump at the party.  Finally many alcholic drinks have carbonation, which may make you feel uncomfortable.
  • During this hectic season continue to plan out your meals.
  • Continue to exercise.
  • Keep a food journal if you find yourself struggling to keep on track.

 

 

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Holiday Eating

Posted on December 24, 2012 by Jennifer

 

Well, it’s Christmas Eve and many of us are either prepping large meals for tonight and/or tomorrow or at least preparing to eat those large meals.  The holiday season can ruin the wasteline if you are not careful.  Here are some easy ways to keep your calories in check, but still enjoy your favorite holiday foods.

1.  Get moving:  find sometime in the day for a workout.  This will help you burn off some calories ahead of time.

2.  Only take the amount of food your stomach can hold.  Do you really think two plateful’s of food fit in your stomach?

3.  Taste all your favorite foods.  Enjoy a few bites and move on.

4.  Enjoy the time with your family and friends.  Engage in conversation and put that fork down when you talk!

5.  Take you time.  It takes 20 minutes for your stomach to get the message to your brain that you are full.  Why rush?

6.  Do you really love every food available on the table?  Why eat something you really do not enjoy.  Only choose to put on your plate the food you really love.  It’s a good rule of thumb at a buffet to survey the table first to see what there is you really want instead of filling your plate right away.

7.  Beware of drinks.  Liquid calories go down really easy, do not fill you up, and add up in calories.  Enjoy alcoholic beverages in moderation. (Drink one glass of wine, not the whole bottle!)

8.  Fill half of your plate with vegetables, 1/4 protein, 1/4 starch (not much room for stuffing, mashed potatoes, and sweet potatoes is there?)

9.  Beware of cranberry sauce and gravy.  These wonderful additions can add lots of calories.  Good easy.

10. Finally dessert.  Too many delicious choices?  Don’t have a slice of each pie on the table.  Have a taste of each or only take a whole piece of the dessert you love the most. ( I will be having pecan pie with vanilla ice cream thank you!)

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What is Edamame Anyway?

Posted on December 17, 2012 by Jennifer

Recently a client asked me about Edamame.  She heard of it, but had no idea what is was or what to do with it.  Edamame is a soybean popular in Japanese cuisine.  To prepare Edamame green soybeans in the pod are picked before they ripen.  The pods are boiled in water or steamed.  The pods are often cooled prior to serving, however can be served hot.  Salt is a common seasoning.

Edamame is a rich source of carbohydrates, protein, fiber, and several vitamins and minerals.

Nutrition Facts Label for Green Soybeans: Health Benefits : Calories in Green Soybeans: Fruits & Veggies More Matters.org

Edamame can be consumed as a dish alone or added to different recipes.  My son loves to eat them with just a bit of sea salt.  I love to add them to stir fry or bean salads.  Check out these 10 ways to enjoy Edamame.

Where can you find Edamame?  Most grocery stores sell Edamame frozen in their pods and already shelled.  So, just check out the frozen vegetable section for Edamame.

 

Check out this recipe by my favorite Food Network RD, Ellie Krieger, Edamame “Hummus“.  Also try this recipe for Bean Salad that includes Edamame.

 

 

 

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Meatless Monday Vegetarian Chili

Posted on December 10, 2012 by Jennifer

When the weather is damp and cold I love to make a big pot of chili.  Everytime I make a pot I wish I had left out the meat and made a vegetarian chili.  This time I did just that.  The only change I made was to use olive oil to saute the vegetables.  Generally the veggies cook with the ground beef and the fat from the beef, so no need for the oil.

I poured two tsp of olive oil into my pot.   I then added one onion chopped, one green bell pepper diced, and one clove of minced garlic. I let the veggies cook for a few minutes and then added 1 cup of shredded carrots.

Once the veggies began to soften I added vegetable broth, tomato soup, stewed tomatoes, and beans.  I used canned items, which are generally loaded with sodium.  I chose low sodium tomato soup, no salt added stewed tomatoes, and I drained and rinsed the beans in order to reduce the sodium content.

 

Season and let simmer for 1 hour.

Vegetarian Chili

Author: Jennifer Lynn-Pullman
Prep time:
Cook time:
Total time:
Serves: 12
Ingredients
  • 2 tsp olive oil
  • 1 vidalia onion, chopped
  • 1 green bell pepper, diced
  • 1 cup shredded carrots
  • 2 (14.5 oz) cans tomato soup
  • 2 (14.5 oz) cans stewed tomatoes
  • 1 (14.5 oz) can red kidney beans
  • 1 (14.5 oz) can white beans
  • 1 (14.5 oz) can black beans
  • 1 tsp oregano
  • 1 tsp parsley
  • 1 tsp red pepper flakes
  • 1 tsp chili powder
  • 1/2 tsp black pepper
  • 1 Tb. Worcestershire sauce
Instructions
  1. In a large pot, heated to medium high, at olive oil, garlic, onion, and peppers. Saute vegetables until they begin to soften. Then add carrots and cook a few minutes longer. Next add vegetable broth, tomato soup, stewed tomatoes, and beans.
  2. Add all seasonings and simmer on low for 1 hour.
Serving size: 1 cup Calories: 463 calories Fat: 1.8 gm Carbohydrates: 78 gm Sugar: 10.8 gm Fiber: 22.1 gm Protein: 27.5 gm

 

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