Yummy and Healthy Back to School Lunches

Alright yes I know, we are all wondering the same thing... where did summer go!  It’s that time of year again... back to school.  Again and again we think, what to pack for lunch?  If peanut butter and jelly sandwiches, chips and a fruit juice are the routine, how about changing it up? It is human nature to adapt to the same ol' same ol' but how about we spice it up and add a twist.  To create a more nutritious, colorful and delicious meal, focus on including foods from each of the food groups. Then trade up to better-for-you options for the usual lunch box ingredients. Add variety and think outside of the (lunch) box beyond sandwiches. Plan a weekly lunch menu, just as you would for dinner and get the kids involved in packing their lunches.

Here are some basics to keep in mind:

• Protein – Choose lean deli meats or make a salad using chicken or tuna.
• Whole Grains –Whole grain bread will increase fiber intake, which will help keep kids feeling full longer and less likely to grab for snacks. If your kids have been used to white bread, switch to “light” whole grain bread that is lighter in texture but provides the fiber.
• Fruits –Kids are more likely to eat fruit if it is cut up. Instead of a whole apple, slice and core it, dip in lemon juice and pack in a resealable bag or purchase pre-sliced packages of apples. Individual serving cans of mandarin oranges, peaches or other fruits are also good choices.
• Vegetables – Baby carrots are a favorite with kids. Also try cherry tomatoes, broccoli and cauliflower florets or even a small salad. A small container of dip can make the veggies more fun to eat.
• Dairy – Skim milk or a fortified milk alternative provide the calcium and vitamin D that kids need. Low fat yogurt is also a good choice, as long as it‘s not loaded with sugars and other add-ins. Try mixing plain vanilla yogurt with fresh fruit. You can also add a slice of cheese to the sandwich or pack cheese cubes.

Make better choices

Reduce the fat and sugar and increase the fiber and nutrients by trading up to better choices. Your kids will have more energy to get through the day and develop good eating habits that will help them maintain a healthy weight.

Healthy Alternative Swop outs! Instead of this Try this! High-fat lunch meats such as salami, pepperoni or bologna Lean deli meats such as turkey, ham or chicken or tuna fish White bread Whole-grain breads Mayonnaise Light mayonnaise, mustard or hummus Potato chips, tortilla chips Carrot sticks, celery sticks, broccoli and dip or celery and peanut butter Cookies and Snack Cakes Fresh, canned or dried fruits Drinks, Punch and Soda Low-fat milk, water Treats Notes, stickers or other non-food items Add variety Different foods provide different vitamins and minerals. Pack a variety of foods in your child’s lunch to ensure that they are getting a wide range of nutrients to grow up strong. Try some of these other lunch box ideas: Sandwiches are convenient but can become routine. Make sandwiches more exciting by varying the basic ingredients: Substitute whole grain pitas, naan or tortillas for the bread. Plan to have leftover chicken, turkey or beef instead of lunchmeat for the filling. Add sliced cucumbers, baby spinach or jicama for crunch. Remember... Whole grains don’t have to be just for a sandwich. Try these combinations that combine the food groups in a different way: Pack a serving of baked corn chips in a resealable bag. Include containers of black bean dip or hummus, tomato salsa or guacamole and a stick of reduced fat string cheese. Use lettuce leaves instead of tortillas for wraps. For the filling, make chicken salad that includes grains such as bulgur, quinoa or crunchy noodles. Add cherry tomatoes or bell pepper strips on the side. Serve a pumpkin muffin or slice of zucchini bread with rolled-up slices of lean turkey or ham and cheese cubes. Plan ahead This is key!  Create a menu for the week and purchase the ingredients you will need to make lunches. Consider packing lunchboxes the night before to minimize the morning rush. Older children can make sandwiches and cut vegetables and fruits. A younger child can pack the foods into the lunchbox. By being actively involved in packing lunch, children can learn more about healthy eating, be more likely to eat the foods they chose and develop a sense of ownership for their health.

Crossing off "MARATHON" on My Bucket List

I have ran hundreds of miles and, in the process, burned countless calories but now it's time to get myself in gear for (drum roll...) yes, a marathon. I always told myself I wanted to do at least one in my lifetime and preferably before I start a family.  So here I am, 27, married and starting to "talk" about a family.  I guess it's now or never.. so I marked my calendar for the registration date to sign up for the Marine Corp Marathon (MCM) and would you believe it.. I GOT A SPOT!  They sold out in only 3 hours (world record fastest race to sell out).  I really can't believe I actually got in. 
I have heard amazing things about the Marine Corp Marathon course and how beautiful the trail is with all the historical buildings and being in the heart of D.C.  I am looking forward to it but I'm not going to lie.. I'm pretty scared.
 
Naturally, being a dietitian, I researched what a runner training for such distance should be doing, eating and how to hydrate.  So for those of you who are training for a race here is some helpful tips.
 
Our bodies are like cars that cannot run on empty and which will perform at their best when properly fueled (I use this analogy with my husband ALL the time).  So how will you fuel your body so that you can ask it to run and run well?

Foods are made up of carbohydrates, protein, and fat (also known as macronutrients). Marathon runners and athletes in general should eat a diet high in carbohydrates, moderate in protein, and low in fat. Another key nutrient that is a must for athletes is water. You should know why these nutrients are important, as well as how much of them you should eat and how much water you need to drink before, during and after exercise. If you follow these guidelines you can be sure that your body will be adequately and properly fueled, hydrated and ready to perform at its best!

Carbohydrates and muscle glycogen

Why are carbohydrates important?

The body's preferred fuel for running (or any endurance sport) is muscle glycogen. Glycogen is the body's storage form of carbohydrate. If muscle glycogen breakdown exceeds its replacement, glycogen stores become depleted. The result is fatigue and inability to maintain training and racing intensity. In order to replenish and maintain glycogen stores, the marathoner's diet needs to be carbohydrate-rich.

How much carbohydrate should I eat?

Carbohydrates should provide 60-70% of total calories. To figure out the amount that's right for you, multiply your weight in kilograms by 7, or multiply your weight in pounds by 3.2 - to give you the number of grams of carbohydrates you should consume per day.

Example:  I weight 110 pounds /2.2 =50kg.  110 x 3.2 = 352 grams of carbohydrates OR 50 x 7 =350 grams of carbohydrates.

The best sources of carbohydrate are grain products (preferably whole grains) such as bread, rice, cereal and pasta, as well as fruits, vegetables and low fat dairy foods. Food labels tell you how many grams of total carbohydrate are in a serving of that food. Each day, the endurance athlete should try to eat at least 10-15 servings of carbohydrates, at least 3-5 servings of fruits and 3-5 servings of vegetables, and at least 3-5 servings of low fat dairy foods--  I'll be eating all day apparently!
In general:

• a serving of a grain product, such as a slice of bread or 1/3 cup cooked rice or pasta, and a serving of fruit, such as a piece of fruit or 3/4 cup of juice which each provides 15 grams carbohydrate
• a serving of dairy, such as 1 cup of low fat milk (skim or 1%) or yogurt or 1.5 ounces of cheese provides 12 grams carbohydrate
• a serving of vegetables, such as 1 cup of leafy raw vegetables, 1/2 cup chopped vegetables, or 3/4 cup vegetable juice provides 5 grams carbohydrate.

NOTE: starchy vegetables such as peas and corn, as well as dried beans such as lentils or garbanzo beans provide greater amounts of carbohydrates, about 15-20 grams per 1/2 cup serving.

Protein

Why is protein important?

Protein is needed for muscle growth and repair. Regular physical training tends to reduce muscle protein breakdown and protein loss from the body. While some protein breakdown may occur during exercise, protein build-up is enhanced during the recovery and the effectiveness of protein synthesis is increased. When muscle glycogen stores are high, protein contributes no more than 5% of the energy needed. However, when muscle glycogen stores are low, due to inadequate calorie and carbohydrate intake, protein is used for energy rather than for muscle growth and repair and may contribute as much as 10% of the energy needed for exercise. Such use of protein for fuel is expensive and inefficient.

How much protein do I need to eat?

Endurance athletes need up to 50% more protein than sedentary adults. Protein should contribute 12-15% of total calories per day. To figure out the amount for you, multiply your weight in kilograms by 1.3, or multiply your weight in pounds by 0.6 to calculate the number of grams of protein you should consume per day.

Example:  I am 50kg x 1.3= 65 grams of protein OR 110 pounds x .6 = 66 grams of protein

Good sources of protein include lean meat, poultry, fish, eggs and dairy products which contain all of the essential amino acids and thus are complete proteins. Other good protein sources are tofu, nuts and dried beans. As with carbohydrates, food labels tell you how many grams of protein are in a serving. An endurance athlete should consume 3-5 servings per day. One serving of lean meat, fish or poultry is 3 ounces, roughly the size of a deck of playing cards.

In general:

• a 3 ounce serving of lean meat, poultry or fish, e.g. 1 medium pork chop, 1 small hamburger, 1/2 of a whole chicken breast, or a small fish fillet provides 21 grams of protein
• a 1/2 cup of cooked beans, 1 ounce of cheese, 1 egg, 2 egg whites, 4 ounces of tofu or 2 tablespoons of peanut butter each provides 7 grams of protein
• one cup of low fat milk or yogurt provides 8 grams of protein
• one serving of grain products (preferably whole grain) such as a slice of whole wheat bread provides 3 grams of protein

 
What are the consequences of eating a high protein diet?

When an athlete eats more protein than he needs, he either burns it for energy, or stores it as fat (yes, FAT believe it or not!). Carbohydrates are a more efficient and less expensive source of energy because it is the bodies first source of energy to breakdown.  In addition, consuming too much protein increases the body's water requirement and may contribute to dehydration, because the kidneys require more water to eliminate the excess nitrogen load of a high protein intake. Also, a high protein, high fat diet after heavy training will cause incomplete replacement of muscle glycogen and impair performance. Such a diet is hard to digest and may lead to feeling sluggish. A high carbohydrate diet, on the other hand, is easy to digest and quickly restores muscle glycogen.

Fat

Exercise does not completely eliminate the health dangers associated with eating a high-fat diet, such as increased risk of heart disease, stroke and certain cancers.

How much fat can I eat?

Endurance athletes as well as all people should consume less than 30% of total calories from fat and less than 10% from saturated fat. If, as an athlete, you eat 3000 calories per day, less than 1000 of those calories should be from fat.
High-fat foods include but are not limited to: chocolate, fried foods, ice cream, bacon, hot dogs, and sweets like cookies and cakes.  Food labels tell you grams of fat and percentage of calories from fat per serving. Choose foods with less than 30% of calories from fat.

Will a high-fat diet impair my performance as an athlete?

Muscle glycogen is preferred over fat for fuel for high intensity exercise of long duration because fat breakdown cannot supply energy fast enough.  Also, fat takes longer to digest than carbohydrates and should be limited in pre-exercise meals.


I hope this helps for those who are venturing out to complete a race soon!  Anyone else training for the MCM?  Good Luck and HAPPY RUNNING!

HE Cooked tonight

Now I have to hand it to my husband.. He kept it a secret while we were dating that he could cook and bake. Or he's been paying close attention while watching me cook, either way, I'm happy! Tonight was one of those nights where we did it all together and worked as a team in the kitchen. We grilled up some chicken, steamed up some broccoli and Joe boiled some whole grain penne pasta and added his favorite Italian sauce! Mmmm! We even got ahead of ourselves and made some homemade peppermint patty brownies! (Yea, we surgerically removed the calories too..haha, I wish). They turned out delicious and so tempting to splurge on more than one BUT I had self control believe it or not!

Here is the recipe if you feel the urge to splurge!
http://www.hersheys.com/york/experience/recipe-detail.aspx?ID=4196

Have a great night ya'll!
Disclaimer---Brownies are NOT healthy and should only be consumed in MODERATION!  Enjoy!

Healthy Fruity Shake

Healthy Fruity Shake

(Makes about 7 cups)
Ingredients

4 cups sliced, frozen bananas
2 cups frozen, unsweetened strawberries
1/2 cup rice, almond, light coconut or regular milk (any milk will work)
1 scoop of your favorite protein powder (optional)

*note- you can substitute for different types of fruit to your liking!!

Directions

Step 1 – Place all ingredients into a food processor and blend until you have a “soft serve” consistency.

Note: You will have to take the lid off and scrape/move things around with a spatula several times through this process. It WILL get smooth, so don’t give up. Just keep blending and scraping.

Mmmm... Now pour and slurp it down! Enjoy!

Eggtastic Snack

I think for being a dietitian I have a bunch of healthy tricks up my sleeve.  Some of which I will blog about and help give some healthy alternatives for you as well.  This one I will have to give credit to my husband and if you know him you know it has "HIM" written all over it.  He loves eggs and he lovvvves mustard.  OK, so you are probably getting a look of disgust right about now BUT you can't knock it until you try it.

Its a hard boiled egg cut open, the yolk taken out and then fill each half with mustard.

Eggtastic snack
Boil several eggs in a pot on the stove top for about 10 minutes.
Let the eggs cool for 3-5 minutes
Peel shell from the egg
Cut each egg in half
Full each half with mustard (to your liking)
Eat and Enjoy!

This snack is great for watching your weight because it is low in calories and high in protein.  Protein helps to keep you full longer.  I would recommend drinking a nice glass of ice water along with this snack!  Enjoy!

Are you at a weight loss stand still? Try this…

***Keep pushing through with your healthy exercise and eating habits. Weekends may be your best option for longer exercise sessions, and taking breaks at work for 10 minutes here and there can really add up. You get the same benefit from small spurts of exercise as you do from one longer bout. It’s true! Here are some more ideas:***

1. Get more sleep. Research shows that those who get 7-8 hrs/night lose weight more effectively than those who get less. This is due to altered release of appetite hormones which make us think we are hungry when we are really tired. Go to bed earlier. Start winding down after dinner (maybe with an after dinner stroll outside with the family) and leave large projects for the weekend.

2. Make ONE healthy meal for your family that everyone can eat such as a vegetable pasta dish or a stir-fry dish with lots of veggies, chicken and some brown rice. The key is portions. Stick to 1/2 to 1 cup of starch (brown rice, pasta, potatoes) or 1 small dinner roll, and about 4 oz. of protein (or 1 cup beans; 1 serving of tofu; 2-3 eggs, low fat cheese, or other protein source). Go crazy with vegetables–the more variety and color the better. This will fill your stomach up with nutrient rich foods and very few calories. In addition, have to-go containers ready for packing when you are serving everyone’s meal. This way, the leftovers will be conveniently ready to go for lunch or dinner the next day.

3. Clean out your kitchen of junk and/or trigger foods that you mindlessly eat.  Or put them out of sight (out of mind). Research show this works. And, in contrast, place healthy options (veggies, fruit, lean proteins, whole grains) in full plan view. i.e. fruit bowl on the counter. Celery/carrot sticks as the first thing you see when you open the refrigerator.

4. Small more frequent meals throughout the day (eating every 3-4 hours= 4-6 mini meals per day).  Have a protein/healthy carb-rich snack mid afternoon to banish uncontrollable hunger upon returning home from work. Great ideas include a container of nonfat Greek yogurt, carrot sticks with 2 wedges Laughing Cow Light Cheese, apple + 1 tbsp peanut butter, 1/4 cup roasted soy “nuts” (soybeans) and 2 tbsp raisins.

5. Make a “to-do” list of things you need to get done (scrapbooking, closet organizing, folding laundry, paying bills, reading a book) when you find yourself mindlessly going to the kitchen looking for a snack when you are not hungry. Place the list on your fridge or pantry so it is in plain view when you need it most. Choose an item on the list instead of reaching for a snack. If you need an oral fix, make a cup of tea, refreshing glass of ice water, or chew a piece of sugar free gum.

6. Log, log, log your foods. This is probably the most effective and easy way to avoid overeating and mindless eating. Rate your hunger when you do this (0 = not hungry at all; 5 = starving), so that you learn more about how often and when you tend to eat without hunger. Remember, hunger pains are the body’s request for fuel. No requests? No eating!

7.  Hydration is a big key for weight loss success.  Sometimes you might only be thirsty instead of hungry.  Make sure you are getting plenty of water throughout the day; recommended 8- 8oz glasses per day and more when you are exercising.  This can include green tea, water, coffee, crystal light or other diet beverages.  Your best option will always be water though!  Drink up and stay hydrated. 

Turkey Traditions just got a little more tasty... and HEALTHY

As we are a little more than a week away from Thanksgiving day, we all are thinking of the menu and getting the right ingredients at the store.  It's always a tradition to gather with family and friends and celebrate all the things you're "Thankful" for... eat, laugh, eat, drink, eat, and be merry!  I get it and me too, BUT why not fix your traditional thanksgiving dinner a bit healthier this year.  Trust me your guests will love it and you will enjoy not feeling guilty the next day from all the excessive calories and fat. 
Here are my healthy alternative traditional Thanksgiving dinner -- try it this year and let me know what you think.

Roasted Turkey with Cranberry Orange Glaze (serves 12)
Ingredients:
Orange marmalade----------------------------  3/4 cup
Frozen cranberry juice concentrate, thawed --- 3/4 cup
Maple syrup----------------------------------  3 Tablespoons
Balsamic Vinegar-----------------------------  1 1/2 Tablespoons
Salt-------------------------------------------  1/2 teaspoon
Butterball frozen whole turkey----------------- 1, 14 pound turkey

Directions:
1.  Preheat oven to 325 degrees F.  Combine marmalade, cranberry juice concentrate, maple syrup, vinegar, salt, in a small heavy saucepan.  Bring to boil on medium heat, stirring frequently.  Reduce heat to low and cook uncovered for 12-15 minutes, or until glaze is reduced to about 1 cup.
2.  Remove neck and giblets from body and neck cavities of turkey.  Drain juices from turkey and pay dry turkey with paper towels.  Turn wings back to hold neck skin against back of turkey.
3.  Place turkey, breast side up, on a flat roasting rack in a shallow pan.  Brush turkey lightly with canola oil or cooking spray.  Roast turkey for 2 hours.  Cover drumsticks and breast loosely with foil to prevent overcooking of breast.
4.  Continue roasting turkey for another 45 minutes.  Remove foil and brush generously with glaze.  Return foil loosely to turkey and cook for another 45minutes or until meat thermometer reaches 180 degrees F when inserted into the deepest par of the thigh.
5.  Brush with remaining glaze.  Let turkey stand for 15 minutes before carving.

Nutrition:  275 calories and 325 mg of sodium.



Apple Cranberry Pecan Stuffing (serves 8)
Ingredients:
Apple Juice----------------1 1/2 cups
Butter or Margarine------  2 Tablespoons
Apple, chopped----------  1 small
Cranberries--------------- 1/2 cup
Stuffing Mix for Chicken--- 1, 6 oz package
Pecan pieces, toasted------ 1/4 cup

Directions:
1.  Bring juice and butter to boil in medium saucepan on high heat.  Stir in apples, cranberries and stuffing mix: cover.
2.  Remove from heat and let stand for 5 minutes.
3.  Stir in nuts.

Nutrition:  190 calories, 9 gram of fat and 350mg sodium




Lighter Green Bean Casserole (serves 6)

Ingredients:
Campbell's Cream of Mushroom Soup, Healthy Request, condensed----  1, 10 3/4 oz can
Skim Milk (1% or 2% will be okay too)---------------------------------  1/4 cup
Onion Powder----------------------------------------------------------   1 teaspoon
Ground black pepper---------------------------------------------------   1/8 teaspoon
Reduced-Sodium Soy Sauce--------------------------------------------   1 teaspoon
Cut fresh Green Beans, cooked and drained-----------------------------   1 pound
French's French Fried Onions, crushed----------------------------------    2 Tablespoons

Directions:
1.  Stir the soup, milk, onion powder, black pepper, soy sauce and green beans in a 1 1/2-quart casserole. 
2.  Bake at 350 degree F for 25 minutes or until the mixture is hot and bubbling.  Stir the bean mixture.  Top with the onions.
3.  Bake for 5 minutes or until the onions are golden brown.

Nutrition:  65 calories, 2 grams of fat and 235 mg of sodium

  


Skinny Mashed Potatoes (serves 6)

Ingredients:
Swanson Natural Goodness (low sodium) Chicken Broth------  3 1/2 cups
Potatoes, cut into 1 inch pieces--------------------------------  5 large
Ground black pepper------------------------------------------  Dash

Directions:
1.  Heat the broth and potatoes in a 4- quart saucepan over medium-high heat to a boil.  Reduce the heat to low.  Cover and cook for 10 minutes or until the potatoes are tender.  Drain the potatoes well in a colander, reserving the broth.
2.  Mash the potatoes with 1 1/4 cups broth and black pepper.  Add additional broth, if needed until the potatoes are the desired consistency.

Nutrition:  178 calories, 0 grams of fat and 329 mg of sodium




Fruit Crisp (serves 8)

Ingredients:
Filling---
Apples, Peaches, or Pears, peeled, thinly sliced----  6 cups
Water---------------------------------------------  1/4 cup
Firmly Packed Brown Sugar----------------------- 1/4 cup
All Purpose Flour---------------------------------- 2 Tablespoons
Ground Cinnamon---------------------------------  1/2 teaspoon
Topping---
Quaker Oats (Quick or Old Fashions)------------- 3/4 cup
Firmly Packed Brown Sugar----------------------- 3 Tablespoon
Margarine, melted--------------------------------- 2 Tablespoon
Ground Cinnamon--------------------------------- 1/4 teaspoon
Non-fat Frozen Yogurt (optional)

Directions:
1.  Heat oven to 350 degree F.  Spray 8- inch square glass baking dish with cooking spray. 
2.  For filling, combine fruit and water in large bowl.  Add sugar, flour and cinnamon; stir until fruit is evenly coated.  Spoon into baking dish.
3.  For topping, combine oats, brown sugar, oil and cinnamon in a medium bowl; mix well.  Sprinkle evenly over fruit.
4.  Bake 30 to 35 minutes or until fruit is tender.  Serve with non-fat frozen yogurt if desired.

Nutrition:  170 calories, 4 grams of fat and 40 mg of sodium