My Top 5 Weight Loss Lunches for Busy Working Women (and Moms!)

My Top 5 Weight Loss Lunches for Busy Working Women (and Moms!)

5. Salad. Make it filling with healthy toppings including - lots of beans (chickpeas, red kidney beans, white beans, black beans), avocado, olives, canned fish in water (such as tuna, wild salmon, and sardines). The key is to keep extra virgin olive oil and balsamic or red wine vinegar in your desk drawer. Using your own high quality oil is KEY for a healthy salad.

4. Many women I meet with have a piece of fruit and a yogurt for a quick lunch. Often these people are also the ones in a "weight loss rut". Yogurt has lots of beneficial bacteria (probiotics) but it's not a weight loss food. Instead, try sauerkraut which is full of beneficial probiotics that our bodies quickly and readily utilize. Toss 1/2 cup sauerkraut with a can of beans (chickpeas are my favorite). Bring to work in a tupperware. Quick, easy, healthy and a perfect weight loss meal! 

3. Bean soups. These are filling and low in calories. Make sure the soup you buy is Vegan and Gluten Free. As an added bonus, bean soups often contain no oil since you make them by boiling beans and vegetables (other soups are made by sauteing vegetables - which does add oil). Split pea, black bean, lentil, and white bean are all excellent options.

2. Find a chinese take out restaurant that serves brown rice. Order steamed vegetables and brown rice. Keep gluten free tamari soy sauce and toasted sesame oil in your desk drawer. Sprinkle over top; this makes an absolutely healthy and delicious meal.

1. When having a work lunch at a restaurant - think "Salads and Sides". A salad and a side of fresh green vegetables makes an excellent and healthy lunch.

Diets Don't Work, But Eating Well Does! Lose weight and feel GREAT. Get on the program with me. Unlike most "diets" I create a plan to change your habits and cravings for healthy foods - so you lose the weight but also keep it off. And, I work with all my clients EVERYDAY until they reach their goals! My motivation and support makes all the difference. Contact me to find out more about the program

In Health,

If you enjoyed this newsletter - consider sending to family and friends.
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


It's In Season! Squash


It’s In Season! Squash

I really start to crave squash by the time it’s in season and gets to the farmers markets. This is when it tastes the best. Seasonal squash is sweet and packed with flavor. I also find that organic is a lot tastier. Organic produce fights for its survival, to keep critters away, all without the assistance from pesticides. This causes the plant to produce more phytochemicals. Besides offering more nutrients, it tastes better too!
Some people think of squash as mealy and flavorless. But try it at this time of year, make sure it’s organic, and your views will change. When you cut into a squash it should have a rich color. Butternut squash flesh should be a deep orange. Not yellow. If it’s yellow it won’t taste sweet and won’t have much flavor either.
Two of my favorite squashes are Red Kuri and Kabocha. These have a tender skin when cooked, that can be eaten. The skin is great for your health as it stores many nutrients. Keep in mind though that you can’t eat the skin on all varieties of squash. Butternut, for example, has a tough skin that needs to be cut away.
Carnival squash is what you see pictured here. When you cut into a carnival, if it has a deep rich orange color, you know it’s going to be a good squash.
You can steam squash as you would a potato. Cut it into chunks and cook until fork tender. It cooks quickly! Might be done in under 10 minutes, depending on the size of your pieces.
You can also roast squash, which concentrates its sweetness and taste. I do recommend buying a whole squash, cutting and peeling it yourself. Pre-cut squash loses a lot of nutrients and flavor. I peel my squash with a sharp knife. Butternut I will cut into thick rounds, and then slice the skin away from each round individually.
The following is a great recipe for your Thanksgiving table or holiday party. I also like to make this for myself and have it for dinner this time of year, when I eat as much squash as I can get my hands on!
orange squashCarol’s Roasted Butternut Squash and Shallots
Preheat oven to 400 degrees.
Toss 4 cups peeled and cubed butternut squash with 3 tablespoons olive oil, a few pinches sea salt, freshly ground black pepper and 2 thinly sliced shallots. Transfer to a 9×13 baking dish. Bake for 20-25 minutes, or until squash is fork tender.  Garnish with finely chopped scallions if desired.

Carol Wasserman is a holistic nutritionist with a private practice in New York. She specializes in permanent weight loss by changing habits and cravings for healthier foods. To learn more about Carol please visit www.GetHealthyWithCarol.com


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! 


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,


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



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. 


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.


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!
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).


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.


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.


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!
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.


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.


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.


A Post-Workout Pick


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


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