9.15.2014

Chickpea salad


Delicious salad with green leaf lettuce, cilantro, carrots, shredded cabbage, and red onion. 
Tossed with olive oil and lemon juice. 
Topped with chickpeas! 
Healthy, filling, delicious
Eat healthy, lose weight, and feel GREAT! 

9.08.2014

My Top 5 Recommendations for Eating Out Healthfully

The delicious seaweed salad from Candle 79 in NYC 
In case you missed my monthly newsletter...

My Top 5 Recommendations for Eating Out Healthfully 

5. Order a vegetable side dish. Restaurants usually offer some type of green vegetable as a side. Other good choices include Brussels sprouts, cauliflower, sweet potatoes, and beets.

4. Make substitutions! If you ask, restaurants will usually let you make a substitution with your meal. If it comes with white rice or potatoes, as for a vegetable in its place. 

3. Get sauce on the side.  Sauces usually contain butter and/or sugar. You can order salad dressings on the side too. 

2. Do your homework. I read restaurant menus before making decisions. I look for salads, vegetables, and fresh fish. Brown rice and/or beans are a plus! 

1. Enjoy yourself! If you know you will be eating out - have a healthy breakfast and lunch. Perhaps eat a bit lighter than you normally would. Then go ahead and enjoy.

And my bonus tip: Always reject the bread basket! 

Diets don't work, eating well does. 
For the healthiest, most permanent, and easiest weight loss - get on the program with me! 

If you enjoyed this newsletter please consider forwarding to family and friends.

In health,

Carol

Certified Holistic Health Practitioner Specializing in Weight Loss, CHHP, AADP
Visit: www.GetHealthyWithCarol.com
And, for healthy and easy recipes: www.GetHealthyWithCarol.blogspot.com

"The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition." -Thomas Edison

9.06.2014

WHAT SNACKS DO NUTRITIONISTS EAT BETWEEN MEALS? 8 DIETITIONS REVEAL THEIR FAVORITES

By Sara Spruch-Feiner
Some call ‘em snacks, others recommend six smaller portioned meals throughout the day. Regardless, the hours in between mealtimes — from breakfast to lunch, lunch to dinner, and quite frankly, dinner to breakfast — can be some of the trickiest times to make nutritious decisions. Those hungry moments we don’t plan for, the ones in which we end up munching on whatever happens to be at arm’s length, are a source of great confusion for many otherwise mindful eaters. 
We consulted some top nutritionists to see how the pros snack on a day-to-day basis. Unsurprisingly, fruit is a recurring theme (nearly all of the experts we talked to mentioned some kind, even if it isn’t included below), but there are plenty of other goodies to add to your next grocery list. 

SHARON RICHTER, RD — BASED IN NYC


I want to get enough protein, but I am lactose sensitive, so a quick yogurt doesn’t work for me. Thus I’m a nut butter addict. The squeeze packs help control the portion and give me energy and protein that tastes AMAZING!
Nibmor Dark Chocolate Single Serving Squares (Mint Flavor)
I LOVE CHOCOLATE! The mint flavor is cool, refreshing, and satisfying, without any guilt (thanks again to portion controlled packaging)!
Get Crackin’ Single Serving Packs of Pistachios
Pistachios are great because, when they [come with shells], they take some time to eat, which prevents me from downing a handful. They contain antioxidants and vitamin E, [plus] good fat and protein.
Kevita Probiotic Drink
Digestion is key. We want to eat healthily and make sure our stomachs are as well. Probiotics help, and the flavors are terrific.

LAUREN MINCHEN, MPH, RDN, CDN — BASED IN NYC


I’m gluten free and love these things. Brown rice and sesame seeds are a delicious, filling combo!
I love these because they’re mostly veggies, and they’re cold pressed, which means that the vitamins and minerals naturally present in the juice are preserved.

When I want something salty and crunchy, I opt for this. It’s light, filling, and delicious — not to mention the points it gets for fiber content!
Fruit!
A good go-to is low-sugar fruit: I love raspberries, blueberries, watermelon, and apples. Berries are some of the most antioxidant-rich foods available, watermelon is high in vitamin C, and apples are good sources of fiber and polyphenols (compounds that fight disease and boost the immune system).

JULIE UPTON, MS, RD — BASED IN THE SAN FRANCISCO BAY AREA, SPECIALIZES IN WEIGHT MANAGEMENT AND SPORTS NUTRITION

More Fresh Fruit!
I always have fresh fruit available, and I try to eat what’s in season. My fall-back is bananas. I often eat a 1/2 or a whole banana with peanut or almond butter.
Greek Yogurt with Oats
I often don’t have time to make anything special, so I have about 3/4 cup of plain nonfat Greek yogurt with 1/4 cup of quick-cooking oats and either sliced banana or raisins. I have this about 3-4 times a week.

LAUREN THOMASMS, RD, CSSD, CDN — BASED IN NYC, SPECIALIZES IN WEIGHT MANAGEMENT, SPORTS NUTRITION, AND EATING DISORDERS

I always keep spare Larabars in my desk at work to munch on between seeing patients. They put other granola/energy bars to shame for their minimal processing and simple, straightforward ingredients — while still providing enough protein and fiber to keep me full. My favorite is the cappuccino flavor (made of dates, almonds, cashews, coffee, and vanilla). Delicious, filling, and easy!
Trail mix
Especially the “Just a Handful” packets from Trader Joe’s — I like the “Go Raw Trek Mix.” These TJ’s-portioned snack packs are the best! Trail mix provides a great combo of flavor, healthy fat, and protein, but can be very easy to overeat. These packs are pre-portioned to an appropriate serving size and are just enough to satisfy a craving.
Veggies & Hummus

Especially the portable, single serving Sabra hummus packs because they are so easily portable. Tribe makes grab-n-go packs with pita chips. I like pairing that with baby carrots, grape tomatoes, or chopped up peppers to add an easy vegetable serving.

SALLY KRAVICHMS HOLISTIC NUTRITION — BASED IN NYC AND LA, SPECIALIZES IN FERTILITY NUTRITION

Veggie Juice
My top choice (for the past 25 years!) is a veggie juice. I used to make them myself… but the world finally caught up and now there are so many places to get them! Juices give me energy, are easy to digest, and deliver nourishment quickly. They also give you radiant skin!
Tabouleh
I make my own with red quinoa, but if I’m in a hurry I pick up a ready made container from my local health store, Trader Joe’s, or Whole Foods.
Nuts and Bars
Though, I’d rather have an apple with possibly a handful of raw nuts & seeds, if you’re on the go, I suggest having custom bars made from YouBar.

PAM BONNEYMS, RD, CDN — BASED IN NYC, NJ, AND LONG ISLAND, SPECIALIZES IN WEIGHT LOSS AND CHRONIC DISEASE

Fruits, Veggies, Seeds, and Nuts
Every day I bring 2 fruits with me: usually a banana and either an apple, orange, pear, cherries or whatever portable fruit I have on hand at home (sometimes a small avocado if I have too many ripening at once!). I may also bring a handful of unsalted almonds, pumpkin seeds, or sunflower seeds. My second choice is baby carrots, green beans, or Persian cucumbers: all very portable. I love to eat these veggies with a small individualhummus. If I buy a snack during the day, I love these hummus and pretzel combo snacks!
Hydrate with Water and Tea
I also drink water or hot green tea (Tazo Zen from Starbucks is my current fave) with my snack.

CAROL WASSERMANCHHP, AADP — BASED IN NYC, SPECIALIZES IN WEIGHT LOSS

Hummus or Guacamole With Carrots
Either dip is tasty and healthy, and carrots add a high-level crunch factor.
Almond Butter
Almond butter on a Lundberg organic toasted brown rice cake (toasting a brown rice cakes makes ALL the difference — light and crispy!!) or almond butter on an apple. I read the almond butter ingredients to make sure it’s just almonds and doesn’t have added sugars or oils.
70 Percent Cocoa Dark Chocolate

I love the Chocolove brand — it’s delicious! It has a good chocolate flavor without being too bitter. Also, the texture is very silky smooth.

DARA GODFREY, MS, RD — BASED IN NYC, SPECIALIZES IN FERTILITY NUTRITION 

A Post-Workout Pick

8.22.2014

Cornbread with Blueberries - Gluten Free


1 ¾ cup corn flour or cornmeal
¼ cup gluten free flour or millet flour 
2 teaspoons baking powder
Good pinch salt
1/3 maple syrup 
1/3 cup extra virgin olive oil
1 cup water or unsweetened soymilk
2 eggs
1 cup fresh or frozen blueberries

Preheat oven to 350 degrees.

Grease an 8x8 inch square baking pan with olive oil and then dust with flour. Set aside.

To a bowl add cornmeal, flour, baking powder and salt. Whisk to combine.

In another bowl combine maple syrup, olive oil, water (or soymilk), and the eggs. Whisk to combine.

Fold the wet ingredients into the dry. Lightly stir in the blueberries.

Transfer batter to the prepared pan. Bake for 40 minutes, or until a toothpick inserted comes out clean.

By Carol Wasserman
Holistic health nutritionist specializing in weight loss

8.21.2014

Red and Tan Quinoa Salad with Matchstick Carrots, Cilantro, and Corn

Quinoa cooks in only 15 minutes. Toss with any vegetables or herbs in your fridge and you have a quick healthy meal.

Here I used frozen corn (defrosted), chopped cilantro and carrots. Tossed with olive oil, sea salt, and red wine vinegar. 

I always make extra so I have healthy lunches and snacks during the week. This is also great for breakfast.

Throw some sliced avocado on top, or canned beans - garbanzos or black beans would be excellent!

Diets don't work. Let me help you reach your weight loss goals!
Holistic nutritionist specializing in weight loss
www.GetHealthyWithCarol.com

8.20.2014

Cannellini Bean and Cabbage Salad


I always keep organic canned beans on hand. Cabbage too. Cabbage is great because it lasts a long time - it keeps well and it also takes a while to get through an entire head. And it's inexpensive! 

Cabbage is excellent for stir-frying and salads. For the one here I used green cabbage, but I like purple cabbage too. 

Thinly slice cabbage. Toss with a can of beans. Add any other veg you like. Pictured here is celery and red radishes. Toss with olive oil, sea salt, and lemon juice. Delish! 

A great lunch or dinner. 

Diets don't work, eating well does.
Get on the program with me!
www.GetHealthyWithCarol.com 

8.19.2014

Chinese Vegetable Sauté. Macro Style


Sautéed scallions, bok choy, shiitakes, broccoli and ginger. 
Toss with flavored baked tofu. 
Season with gluten free tamari and toasted sesame oil. 
If you like, add diluted kuzu to glaze
Lose weight and feel GREAT
www.GetHealthyWithCarol.com