Tag Archives: weight loss tips

Peanut Butter Oatmeal Power Balls

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Happy National Peanut Butter Day! It’s true, there is officially a day for everything it seems. I prefer to honor peanut butter and all of its creamy, delicious glory everyday. Not only is it the perfect punch of protein, but it is temperature safe which makes it handy for an on the go snack- perfect to complement fruit, veggies and whole grain crackers!  Peanut butter is full of the heart healthy “good fats” and can be part of a healthy meal plan.  It is best to keep peanut butter servings in moderation (about 1 tbsp)  to avoid racking up the calories. I  recommend low-cal versions like PB2 by Bell Plantation or Smucker’s Natural Peanut Butter to avoid any hydrogenated oils (yuck).  Try the following no-bake peanut butter oatmeal power balls from caloriecount.about.com for a filling afternoon snack or pair with a piece of fruit for an easy breakfast.

 

What you will need (makes 18):

-4 tbsp peanut butter

-2 tbps honey

- 1 tbsp skim milk

- 2 cups oats

 

Get Started:

Mix peanut butter and honey together in medium bowl. Add oats until combined, adding milk if necessary to moisten (should be crumbly). Roll into tight balls and store in refrigerator
 
The Nutritional Breakdown (1 ball): 
64 calories, 2.4 grams of fat, 8.7grams of carbohydrates and 2.3 grams of protein.

 

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.

Chipotle Chicken Lettuce Wraps

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In honor of Cinco de Mayo, I would like to share the following Mexican inspired dish.  It’s spicy, fun and low-carb…..so  feel free to pair it with a guilt-free skinny margarita.

Chipotle Chicken Lettuce Wraps

  • 1 1/4 lbs. boneless, skinless chicken breast
  • 1 Tbsp. extra-virgin olive oil…..or save some fat cals and use your misto
  • 5 cloves garlic, minced
  • 1/2 chipotle pepper in adobo sauce, minced
  • 1 cup orange juice
  • 3/4 tsp. kosher salt
  • 16 Boston (or Bibb) lettuce leaves
  • 4 oz tortilla chips, broken up
  • 3 scallions, sliced

Per serving (serves 4-5):  400 Calories; Total Fat; 18 g; Sat Fat 2.5 g; Protein 32 g; Carbs 27 g; Fiber 3 g; Cholesterol 80 mg; Sodium 460 mg.

In a large non-stick pan, saute the chicken in the oil until browned on both sides, about three minutes per side.  The chicken will not be fully cooked, so remove it to a dedicated cutting board.  Add the garlic and chipotle to the pan and saute for 30 seconds, then stir in the orange juice and salt.  Simmer until slightly thickened, about 3 minutes.

Cut the chicken across the width into 1/2″ slices and return them to the pan.  Toss to coat with the sauce and cook through, 2-3 minutes.

Stack the lettuce leaves on a plate.  Serve the chicken, scallions, and chips in bowls.  To assemble, spoon a small amount of the chicken, scallions, and chips into a leaf of the lettuce wrap.

Enjoy!

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.