Tag Archives: Healthy Living

Clean Eating On the Cheap

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Everyone is on a budget these days and that, no doubt, influences our weekly grocery bill.  The silver lining to tighter purse strings may result in a more simplified and pure pantry.  Contrary to popular belief, eating healthy can be cheap. In fact, a bag of chips will run you 40% more than a pound of seasonal, fresh produce.  Moral of the story, steer clear of the aluminum bags and focus on these cost-effective staples.

1) Frozen veggies and fruit. Just as nutritious and will last much longer than fresh produce.

2) Quick oats.  Target recently advertised their brand for $1.99 a canister. Perfect for an easy, high fiber breakfast or snack.

3) Store brand Greek yogurt.  Trader Joe’s brand is usually around $.99 for a 6 oz serving. Greek yogurt is an excellent source of vitamins, minerals and protein.

4) Lean, ground turkey.  I can usually find 99% lean ground turkey at Shoprite for a bargain  $2.99/lb. Take that sirloin!

5) Beans and lentils. A perfect option for a heart healthy, meatless meal with a decent shelf-life.  Incorporate into soups, salads or even on pizza for a balanced meal.

 

Set a New Year’s Resolution That Will Guarantee Success

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The ball has dropped, the tree is gone and you may have noticed an unwelcome, yet expected, snugness in your work-wear. It’s here again! Resolution time. You have probably already set a HUGE new year’s resolution, and sadly, by six days post-promise, it may have already fallen by the waste-side. Whether you are setting weight loss goals in January and July, I have similar advice when it comes to successfully obtaining them.

1) Make it small.  Small goals are less overwhelming and easier to achieve than big goals. Duh! This acts as a stepping stone for long-term weight loss goals while serving as positive reinforcement that will keep you in control.

2)  Make it realistic. Are you really going to go to the gym every night after work when you haven’t been there in months? Or, is it more likely that you will get to the gym three out of the five nights. Are you more motivated in the am, or pm? Know yourself, take a look at your schedule and plan it out!

3) Make it specific.  Spell it out, write it down and picture yourself doing it.The more details, the better.

4) Make it measurable. Setting a time-limit will keep you focused on whether you have met your goal and are ready to move on to the next.

Examples of successful weight loss goals:

” I will cut eating out from 5 times each week to 2 times each week for three months”

” I will walk on my treadmill for 30 minutes every Monday, Wednesday, Friday and Saturday at 5:30pm”

Feeling extra motivated this year? Keep it balanced and set one exercise goal for yourself and one intake/diet goal. Good luck and here’s to a happy and healthy 2013!

 

Holiday Survival: 6 Tips to Avoid Weight Gain this Season

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It’s the most wonderful time of the year! Coincidentally, it also national “eating season”. Whether you have lost a significant amount of weight leading up to the holiday months, or simply want to avoid a tighter waist band from now until the new year, there are some simple tips you can try to get you through the holiday festivities unscathed.

1.  Continue to track your calorie intake.  Controlled holiday goodies can fit into most calorie levels but they need to be accounted for.  Think about what you really want to spend your calories on each day (drinks, snacks, desserts, main course).

  • 1 cup Mashed potatoes        220 calories        8 grams fat
  • ½ cup candied yams            295 calories        4 grams fat
  • ½ cup dressing                     170 calories        9 grams fat
  • 1 cup gravy                           350 calories        16 grams fat
  • ¾ cup green bean casserole 80 calories          4 grams fat
  • 1 dinner roll                            85 calories          2 grams fat
  • 1 tablespoon butter               100 calories        11 grams fat
  • ½ Waldorf Salad                   160 calories        12 grams fat
  • ¼ cup cranberry sauce         115 calories         0 grams fat
  • 4oz glass of wine                   80 calories          0 grams fat
  • 1 cup eggnog                        380 calories        18 grams fat
  • 1 slice pumpkin pie               315 calories        13 grams fat

 2.  Maintain your fitness level.  You can burn up to 210 calories an hour while doing your holiday shopping! If time is tight, try scheduling in 3, 10 minute blocks of activity.  Try decreasing the amount of time you are sedentary. Start a new family tradition and encourage the family to bundle up and take a brisk walk after Thanksgiving or Christmas dinner.

3.  Survive the buffet and then move away!  Limit yourself to one small plate and do a lap around the table before you make any impulse selections.  Your best bet:  shrimp cocktail, raw veggies, fruit and a  handful of seasonal nuts.  If something doesn’t taste good, don’t finish it.  Move to another room when you are done eating.  Focus on socializing rather than eating.  Out of sight, out of mind.

4.   Easy on the alcohol.  Alcohol offers empty calories, can act as an appetite stimulant and can lead to a loss of control when food is so easily accessible. Bad news! Women should have no more than one serving a day and men should have no more than two servings each day.  Your best bet:  4 oz of wine, light beer or club soda with 1.5 oz of spirits.

  • Light beer (bottle) – 110 calories
  • Smirnoff alcoholic “soda” (bottle) – 249 calories
  • Eggnog with rum (8oz) – 350 calories
  • Margarita (8oz) – 400 calories
  • Wine (4oz) – 100 calories
  •  Regular beer (bottle) – 145 calories

 5.  Avoid the guilt and anxiety. Offer to bring a dish to share using lighter ingredients. Be sure to leave the party empty handed.

  • Candied yams – sweeten with apple or orange juice and add ground cinnamon.  Omit the butter and marshmallows
  • Green bean casserole – cook fresh green beans with chunks of potatoes and fat free half and half or low fat cream soup instead of regular.  Top with almonds instead of fried onions
  • Mashed potatoes – use skim milk or broth instead of whole milk and butter
  • Gravy – use a fat-skimmer cup or freeze the juices in a shallow pan so you can remove the fat

6.  Don’t party on an empty stomach. People who skip meals are more likely to binge later on in the day. Eat as you usually would throughout the day and you will most likely be able to stay in control at your event. 

 

For more nutrition tips and services to get you through the holiday season visit RDMealPlan.com.

8 Easy Ways to Sneak in Physical Activity

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It is recommended that we get busy for about 30 minutes each day to maintain or improve overall health. Even more is required if weight loss is desired!   With today’s go-go-go mentality it can be overwhelming to get in just the minimum.  Lucky for those of us with a busy schedule, it has been shown that even 10 minute bouts of physical activity can be beneficial in helping us live a healthier lifestyle. Do what you can, and you will be more likely to stick to it!  Looking for clever ways to sneak physical activity in your day, even between an intense round of bingo on Cheekybingo.com?  Check out the following tips. 

When you wake up:  Try 5 to 10 minutes of jumping jacks. A 150-pound woman can burn 90 calories in one 10-minute session.

When you grab the morning paper:  Take a brisk, 5 minute power walk up the street in one direction and back in the other.

When you need to “go”:  If your home has more than one level, use the bathroom on the floor above or below you to incorporate stair-climbing into your day.

When you are at the office:  Take a few flights of stairs, walk to get lunch, or stroll around the building or parking lot.

When you are cooking dinner:   Do standing push-ups while you wait for a pot to boil. Stand about an arm’s length from the kitchen counter, and push your arms against the counter.

After dinner:  Take this time to catch up with your children or significant other while taking a brisk evening walk.

While you are watching TV:  Keep light weight dumbbells handy for a few reps or get in some lunges/squats.

When you go to bed:  Spend 5-10 minutes in bed doing a few stretches that will help you sleep and unwind from the day. The basics (legs, arms, chest and back) will stretch most of your body and will improve your flexibility within the first week.

Other Tips to Get You Moving

Enjoy a new book on audio and listen while you walk. You’ll walk farther to hear more of the story, and you’ll look forward to tomorrow’s walk.

Explore trails or streets in a new neighborhood. A change in scenery helps keep your routine fresh.

Rather than meeting a friend for dinner or coffee, ask them to join you for a game of tennis, in-door rock-climbing or bowling.

Keep a pair of sneakers nearby at all times so you’re always ready for activity. Stow a pair in your car or your desk at work as well as at home.

Top 5 Items to Always Have in Your Freezer

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Like most individuals, your freezer may act solely as a storage unit for a box of baking soda and an old bottle of vodka.  Most of my clients overlook the concept of utilizing the old” ice box “as a way to conveniently store healthy food for months at a time.  Almost any food can be frozen while preserving the taste and nutritional value.  Avoid the guilty feeling of throwing away the limp, untouched broccoli floret and be sure to stock up on the items below to aid in healthy eating and save money.

1)  Frozen Vegetables.  Veggies are full of fiber, water, vitamins and minerals. They fill you up for very few calories.  As represented by the My Plate Symbol from the USDA, it is recommended that we make up half of our meals with fruits and vegetables. It is probably not a shock that most Americans, with their growing waist lines, typically fall well below that recommendation. Keep your favorite bagged veggies on hand to ensure a serving will accompany your dinner in just seconds.

2) Frozen Fruit. I recommend that people incorporate two fruit servings into their diet each day and make up the remaining “fruit and veggie” quota with vegetable options. Fruits are a great source of fiber and can even provide cancer fighting antioxidants.  Frozen fruit may offer a larger variety in various seasons.  Frozen Fruit is a great addition to non-fat Greek yogurt or homemade smoothies.

3)  Fish.   Frozen fish can taste just as fresh as the “catch of the day”.  I encourage clients to eat fish twice each week for a lean protein option or as a way to get in some essential fatty acids.  .

4)  “Frozen Meals”.  Designate a day during the week to do a little cooking and prep work.  Pre- portion and freeze some lentil soup or turkey chili and defrost when time is tight, but eating healthy is a must.

5)  Low Fat Ice Cream or Frozen Yogurt.  This frozen treat offers a variety of minerals essential for bone and cardiovascular health and may help in keeping cravings at bay.  Of course size does matter, so limit servings to ½ cup.

Remember safety first.  Never defrost food at room temperature. There are three safe ways to defrost food: in the refrigerator, in cold water, and in the microwave using the defrost setting.

Enjoying the free advice? Visit RDMealPlan.com for personalized nutrition and weight loss services.

 

Healthy Snacks for People on the Go

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My husband I will soon embark on one of our many glamorous road-trips from New Jersey to Cleveland.  Since I refuse to eat a meal at any place that doubles as a restroom/gas-station/shower/Roy Rodgers, I make sure I load-up on plenty of healthy snack options to get us through the 7.5 hour journey.  I feel better starting my vacation knowing that I was eating sensible snacks while I was somewhat immobile for eight hours reading and catching up on trashy reality TV shows-thank you Bravo and iTunes!  And thank you to my amazing husband who drives while I go comatose during a Real Housewives marathon. I am the worst!

For those of you who will find yourselves in a similar scenario, travel often for work….or  just looking for healthy convenient snack items, check out my picks.

    • Wild Garden Hummus Packets
    • Gnu bars
    • Veggie sticks and Fruit slices (slice-em-up and throw them in a BPA-free container)
    • Blue Diamond 100 Calorie Almond Packets
    • Sensible Foods Crunch Dried Snacks Roasted Edamame
    • Bearitos Popcorn Organic Lite

  • Shelton’s Turkey Jerky
  • Kettle Tortilla Chips-Sesame Rye with Caraway
  • Justin’s Peanut Butter Squeeze Packs
  • The Laughing Cow Semi Soft Cheese Light

 

Toss your healthy goodies in a tote and hit the road!

Lower Your Risk of Cancer and Heart Disease by Making This Monday a Meatless One

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There has been a great deal of buzz in the health and nutrition world about a new study from the Harvard School of Public Health linking red meat consumption to an increased risk in cardiovascular and cancer death.  If that wasn’t scary enough, the specifics of the study were astonishing, stating that daily consumption of processed red meat-the equivalent to one hot dog or  3 ounces of sausage-increases these mortality risks by 20%.

In the press release noted that “replacing one serving of total red meat with one serving of a healthy protein source was associated with a lower mortality risk: 7% for fish, 14% for poultry, 19% for nuts, 10% for legumes, 10% for low-fat dairy products, and 14% for whole grains. The researchers estimated that 9.3% of deaths in men and 7.6% in women could have been prevented at the end of the follow-up if all the participants had consumed less than 0.5 servings per day of red meat”

Although the take-home message of this study is to stop eating so much darn red meat, it should also shed some light on the health benefits of incorporating more fish and plant-based protein servings into ones diet.  Overall, this study definitely supports the theory that one small life-style change can make a huge difference in health!  Since there is no time like the present, start the change today and make this Monday dinner meatless. Need some ideas to get you started:

  • Toss some edamame on a bed of lettuce for a salad.
  • Skewer and grill some extra-firm tofu chunks for shish kebobs.
  • Put your crock-pot to use and make some bean chilli.
  • It’s not Friday, but you can still make fish tacos.
  • Lentil soup anyone?
  • Go out and try a new  Indian restaurant or other  vegetarian cuisine.

Hello, Welcome to RD Meal Plan’s Blog

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Hello everyone!  At my blog I will be posting nutritional advice, recipes that I like and other daily thoughts to help improve your lifestyle.  To schedule a personal consultation or meal plan, please visit my website:

www.RDMealPlan.com

I look forward to helping you lead a healthier lifestyle!