Have a Healthier Halloween

When we hear the word “Halloween,” healthy is usually the last thing that comes to mind. Ask any child what Halloween means to them and you will get two answers: costumes and candy. So how do we help our children enjoy this fun holiday without going overboard? By simply practicing some sweet moderation.

The goal is not to make Halloween all spooks and no fun, because let’s be honest– there’s absolutely no negotiating having some candy on Halloween night, but rather to find a balance between the candy consumption and fun festivities. Some scary statistics have shown that the average child’s Halloween candy basket contains 3,000+ calories and over 3 cups of sugar (that’s the equivalent of over 200 sugar packets)! So, while Halloween is indeed only one night a year, the leftover candy stash can quickly lead to unhealthy habits that carry on through the holiday season.

Below are my top Halloween tips to help overcome the candy challenge without sacrificing the fun!

Have a plan in place.

It’s important for parents to talk to their kids about the plan for Halloween candy consumption PRIOR to trick-or-treating. Setting guidelines and expectations will prevent candy meltdowns from happening Halloween night and help children stay on track with healthy habits. A rule of thumb I personally follow is to keep candy consumption to less than 5 pieces that night, as 3-4 pieces usually equate to one regular size candy bar in terms of calories, sugar, and fat.

Eat dinner before leaving the house.

Consuming a well-balanced meal prior to trick-or-treating is the best way to avoid binging on candy while walking around the neighborhood. Be sure to include lean protein and fibrous fruits and veggies, as these specifically help stabilize blood sugar levels to keep us feeling full and prevent massive candy cravings from kicking in.

Walk the neighborhood.

Walking door to door Halloween night instead of driving is a great way to sneak in exercise. Consider starting a fun competition by wearing pedometers and competing with family and friends to see who can get the most steps while trick-or-treating.

Get rid of the excess candy (sooner than later).

When you get home that evening, sort through the candy stash with your children and allow them to pick out a set amount of their favorite treats and have a plan for the remaining candy. Consider pawning off  leftover candy to co-workers, participating in a candy swap event at a local dentist’s office, or donating the reminders to a food pantry or troops overseas.

In addition, more and more people are starting to pass out non-candy items for Halloween; such as fun toys and games. This is a great way for children to enjoy the night without feeling deprived. In fact, many parents allow their children to “trade in” some candy for a small toy from the store. At the end of the day, your best bet is to simply remove excess candy from the home.

Don’t underestimate the power of a nutrition label.

Not only do we have a tendency to mindlessly eat candy, but we also underestimate how many calories we are actually consuming in those bite-size treats. Before unwrapping candy, take a peek at the label. Most fun-size candy treats contain 70-100 calories and a whopping 8-15 grams of sugar per serving. A few pieces here and there can be an innocent indulgence, but averaging 4-5 pieces a day for a week or more is a quick way to rack up calories and fall victim to unwanted weight gain.

Focus on the fun festivities, not just the candy.

It’s easy to get wrapped up in the candy culture surrounding Halloween, but we should remind ourselves of all the non-food fun that Halloween entails. Halloween is a great time of year to practice creativity with costumes, increase physical activity by raking leaves or enjoying a beautiful, scenic walk, and spending time with family and friends. The more we focus on the non-food components, the more we can help others realize that there’s a lot more to the holiday than buckets of candy.

What are your favorite tips for staying on track Halloween night? I’d love to hear from you!

Until next time,

Erin

Skinny Pumpkin Cheesecake Recipe

Most people look forward to the fall season for one simple reason: pumpkin. Pumpkin spice lattes. Pumpkin pie. Pumpkin rolls. And my all time favorite: pumpkin cheesecake.

If there were no repercussions, I would eat pumpkin cheesecake every.day.of.my.life. The pumpkin cheesecake I know and love is high calories, thanks to its rich fat and sugar content, but I am not willing to say goodbye to my favorite fall-treat. So what is a dietitian with a strong sweet tooth to do? Why I simply find a way to lighten it up! Which that my friends, I have proudly accomplished :).

This lightened version is not only lower in calories, carbs, and fat, but it’s FULL of flavor. Yes, you can have your (cheese)cake and eat it, too! The best part– it’s super easy to make!

Skinny Pumpkin Cheesecake

Makes 9 servings.

Ingredients:

• 3/4 block fat-free cream cheese (6 oz.), softened
• 1/4 block Neufchatel cheese (2 oz.), softened
• 15 oz. canned pumpkin (NOT pumpkin pie mix, just plain pumpkin puree)
• 5 eggs
• 30 grams vanilla protein powder
• 1 tsp. pure vanilla extract
• 1 tsp. cinnamon
• 1 tsp. pumpkin pie spice
• 1/2 cup pure Stevia extract (powder)

Instructions:

1. Pre-heat oven to 350 degrees. Spray an 8×8 glass baking dish with non-stick cooking spray
2. And the room temperature cream cheese to a large mixing bowl and mix with an electric blender until smooth
3. Add the remaining ingredients into the cream cheese mixture and continue mixing with blender until smooth
4. Poor the batter into the baking dish and bake for approximately 40 minutes, or until the mixture has set
5. Remove dish from oven and allow to cool for 10 minutes
6. Place dish in refrigerator until completely cooled (approximately 1-2 hours)
7. Cut cake into 9 slices and enjoy!

Nutrition Facts (per serving)

Nutrition Facts
Servings 9.0
Amount Per Serving
calories 111
% Daily Value *
Total Fat 5 g	8 %
Saturated Fat 2 g	11 %
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 116 mg	39 %
Sodium 197 mg	8 %
Potassium 109 mg	3 %
Total Carbohydrate 6 g	2 %
Dietary Fiber 11 g	43 %
Sugars 3 g
Protein 9 g	18 %
Vitamin A	83 %
Vitamin C	1 %
Calcium	10 %
Iron	5 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Local Farmer Spotlight: Hei-Jac Cattle Company Revisited

 

A big part of nutrition that many people tend to overlook is knowing the origin of your food and how it was produced. It’s no secret that the chemicals found in our food plays a role in our overall health, but it can be hard to determine how food is processed unless you have manufacturer insight–which the majority of us do not. That’s why I love supporting farmers in our community that value the quality of the food they produce!

Local Veteran cattle farmer, Derrik Heinzen, was gracious enough to provide me with a sample of beef from their company–and let me tell you, it was HANDS DOWN the BEST beef I have ever consumed. No joke–it literally trumped the expensive “speciality” beef I’ve purchased from top-notch supermarkets. Not only was it flavorful, but knowing what the cattle were fed and how the beef was produced put me at ease.

I loved his beef so much that I decided to sit down with Derrik to do a one-on-one interview to provide you all with insight into this great, local cattle company.

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Erin: How did you get started with Hei-Jac Cattle Company Revisited and how long have you been in business?

Derrik: My brother, Dustin, and I have been around cattle most of our lives as we grew up on the family farm in Upland, Indiana. We took a break from raising cows after both enlisting into the military. After we honorably discharged, Dustin purchased a 20-acre farm in Marion, Indiana.

Currently, each year the operation has grown with the profits invested back into the farm. Over the past 3 years, we have added 10 additional acres of land and have increased the steers we raise from 5 to 20 each year.

Erin: Wow! That’s a lot of acres! What type of cattle products do you guys sell?

Derrik: We sell 100% natural freezer beef by the quarter, half or whole. We pride ourselves in using no hormones or steroids. We also sell Alfalfa and grass hay that grows on our land without any pesticides or herbicides. The fertilizer used is produced right on the farm and the fields are pollinated by our bee hives. Next year, the business will expand to selling honey.

Hei-Jac’s beautiful pasture

Hei-Jac Cattle

Erin: It’s great to find famers that don’t treat their livestock with hormones or steroids. And honey?! You guys will be a one-stop shop for many! What would you say sets you apart from other businesses selling similar items?

Derrik: What sets us apart from others is our exceptional customer service. We talk the customer through the butchering process, give our suggestions on how they should get their meat cut or what cuts they can expect.

We understand that our butcher is located far away from many of our customers and picking up the meat can be burdensome. We have expanded to deliver meat directly to your house. Over the past 6 months, we have made several deliveries throughout the Indianapolis area.

Erin: I’ve never heard of a processor that delivers meat to customer’s homes. That’s really neat and I agree that sets you apart from other companies. For readers interested in specific information on your cattle, can you tell me more about their specs and feed?

Derrik: We purchase our steers from a local cow/calf operation. We pick them up as soon as the calf is weaned to ensure the animal gets the full amount of colostrum and anti-bodies from their mothers, improving their health.  Once the steers are transported to our farm, we keep them in a pen for about 2 weeks to get them used to human interaction and calm them down. The calmer the steer, the less likely they expend energy and keeps them from running which is what makes the beef tough and less tender.

The steers are strictly grass and corn fed. During Spring, Summer, and Fall, the steers graze on our pasture with a serving of bulk corn once daily. In the Winter, the steers eat Alfalfa and Clover hay baled from our land.

Erin:  You see so many videos of livestock being poorly treated, so it’s refreshing to hear of farmers who value the health and overall well-being of their cattle. Can you tell me more about the cuts of meat you sell for those who are interested in purchasing from Hei-Jac?

Derrik: We only sell our steers in quarter increments. Depending on the size of the steer, a quarter beef can range from 150-200 pounds of meat. There are various cuts a customer can select. We have known some customers to select only steaks with the remainder to be ground beef; whereas, other customers get a variety of steaks, roasts, ribs, and ground beef combinations. The best part is that the customer can choose exactly what he wants, even up to the thickness of the steak.

Erin: That’s really nice that customers can select the portions they purchase! Most of the cattle companies I know sell their products in bulk, either purchasing half of a cow or a whole cow, and you are stuck with whatever that entails. Some people might be saying that they can just go to the store and purchase the select cuts of meat they’d like, so what are the benefits of purchasing meat from your privately-owned company vs. meat from the supermarket?

Derrik: There are several things that set us apart from supermarket products.

1. Quality: our meat is very lean, producing little to no grease when cooking
2. Price: on average, after the butcher is paid, a pound of beef will cost $3.60. That includes all the cuts of steaks, roasts and ground beef
3. Security: you know exactly where the meat comes from and we guarantee that you will get our best each time
4. Local Farm>Supermarket. We start with the best stock around, and we take pride in how we raise our steers. You will never know what kind of stock the meat comes from when you buy it at a supermarket.

Erin: I’m sold! I never would have thought that purchasing from a local farmer would be cheaper than a supermarket! Let’s say someone decides to buy a few quarters of meat from Hei-Jac. Once the meat is purchased, what is the freezer shelf life?

Derrik: The meat will have a year-long shelf life, our rule of thumb; but we have meat that is still good at 18 months.  The butcher will wrap your meat in plastic and then wrap the meat in freezer paper to ensure proper storage and longevity of the product.

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There you have it folks! The Hei-Jac Cattle Company Revisited sold me on their farming practices and the price point was an added bonus. It was clear to see that Derrik and Dustin take pride in the land they work and the product they produce, so let’s support our local farmers so that we can give back to our community!

If you’re interested in purchasing meat from Hei-Jac Cattle Company Revisited, you can check out their Facebook Page ( https://www.facebook.com/HeiJacCattleCompany ) or give them a call at 765-243-2669 and let them know you heard about them from me!

Have a healthy, happy day!

-Erin

 

Kids Take Over The Kitchen Day!

Wednesday, September 13th is National Kids Take Over The Kitchen Day–a great holiday that encourages children to express their creativity in the kitchen!

Inspiring children to cook on their own has many benefits, many of which I can vouch for from personal experience. Our daughter, Olivia, has been my sous chef since she was a toddler, and it has been a wonderful bonding experience! Cooking at a young age has helped her build motor skills, learn about healthy food components, and increased her confidence. Other benefits of child-cooking include:

• Improved eating habits–when children are involved with recipes/preparation, they will be more apt to consume healthy items because “they made it”
• Practicing their math and reading skills, along with some food chemistry
• Provides quality family time
• Takes the pressure off mom and dad from having to cook a meal that their children may not like! They can even plan a “kids cook night” once a week as a fun, family tradition!

While having children in the kitchen may seem overwhelming at first, there are many, easy steps you can take to gradually introduce them to cooking techniques. I recommend starting by sitting down with your children and looking through cook books and/or recipe apps. Have them pick out 2 or 3 recipes that seem interesting and review the preparation methods to ensure that it’s suitable for their age range. Not sure what techniques are within their skill set? Use these recommendations to help guide you:

1. • Preschool (2-5 years)

• • • Short attention spans, so small tasks are best
    • Stir items and mash ingredients—also helps build gross motor skills
    • Spread things, such as jam and butter
    • Knead and shape dough
    • Help measure and pour ingredients
    • Wash fruits and veggies
    • Carry ingredients from one place to another
    • Cut produce with kid-safe scissors (4+)
    • Wash counters and help set table
  • Elementary-aged cooks (6-8 years)
    • Still need help and supervision, but can help create simple recipes (i.e. grilled cheese, pancakes, mac and cheese) and prep ingredients some themselves
    • Use simple kitchen tools such as a can opener or grater
    • Crack eggs
    • Prepare foods in a microwave and possibly stove with supervision
    • Use a whisk and small kitchen knife or peeler to prep fruits and veggies (supervised)
  • Intermediate/preteen cooks (9-12 years)
    • Mature enough to make simple meals, read recipes, and use kitchen appliances by themselves. Can act as your sous chef
    • Make simple cookies and dessert batters on own
    • Make breakfast meals (overnight oats and fun egg meals allow them to be creative!)
    • Clean, prep, and roast veggies
    • Boil foods and bake in oven
    • Prepare proteins, such as hamburgers and meatballs
    • Bonus! Clean up after themselves (dishes in dishwasher, pack leftovers)

When it comes to recipes, start by setting out 3-4 healthy foods and let your children brainstorm meals to make with them (.i.e. healthy sandwiches with ingredient options). It’s also important to keep foods in mind that are kid-friendly, such as sandwiches, quesadillas and pasta dishes with veggies.

Here’s one of my all time favorite, kid-friendly recipes that I’ve made in several child-cooking classes! These protein bites are packed with nutrients and make the perfect snack or on-the-go breakfast! Enjoy!

Pumpkin Protein Bites

Makes 20, 1 inch bites

Ingredients:

• 1 cup old-fashioned rolled oats
• 1/4 cup ground flaxseed
• 1 1/2 t. cinnamon
• 1/4 cup natural peanut butter
• 1/4 cup canned pumpkin
• 2 1/2 tablespoons pure maple syrup
• 1 t. pure vanilla extract
• Optional: white chocolate chips (1-2 tablespoons)

Directions:

1. Stir together all ingredients in a mixing bowl until combined
2. Place mixture in fridge and allow to cool for at least 30 minutes
3. After cooling, take mixture out of fridge. Roll mixture into 1 inch-sized balls
4. Store in an air-tight container lined with wax-paper. Will keep in fridge for 1 week

 

How to Eat Healthy at the State Fair

 

The Indiana State Fair is in officially up and running and I had the wonderful opportunity of filming a fair food segment with Rich Nye at WTHR! We had a great, “Eat This, Not That” discussion for a realistic approach to tackling fair foods.

While the fair boasts numerous attractions other than food, many of us make a special trip just to get our hands on the one-of-a-kind dishes. From funnel cakes to corndogs, it’s no secret that the majority of fair food is heavy in fat and low in nutrients, but there are healthier options available for those looking to enjoy the fair without falling off the nutrition bandwagon.

Try incorporating some of my top fair food tips to fuel your body for the ultimate, enjoyable fair experience:

1. Come prepared. We eat with our eyes so rather than giving in to all the temptations, plan ahead of time to know where you are going to spend your calories and where you are willing to save
2. Have a well-balanced snack or small meal with protein and healthy fats before hitting the fair. Doing so will stabilize blood sugar levels and prevent cravings from kicking in
3. Balance out your meals. If you know that you just HAVE to have fried cheese curds, balance it out with a healthy side, such as grilled corn on the cob or a fresh salad. Be intentional with making sure you are getting in protein and healthy fat along with the carbs you are consuming (and by healthy fats I’m not referring to the oil in deep fried foods)
4. Sharing is caring. We all have a “special” food that we like to indulge in at the fair, but we can avoid giving in to the large portions. Split the dish amongst others in your group so you can still enjoy various foods without over consuming
5. Seek out the healthier dishes. The state fair is known for its deep fried foods, but many are unaware of the delicious, nutritious options. Before making your food choices, take a walk around the food stands to weigh your options

I personally scouted the offerings at the fair this year, and I was delighted to discover that there are MANY healthy options readily available!

Some of the healthiest dishes available include the following:

• Baked potatoes/sweet potatoes
• Various shish-kabobs
• Turkey and buffalo burgers
• Grilled chicken sandwiches
• Turkey hot dogs
• Chicken/tuna salad
• Baked beans
• Marinated mushrooms
• Assorted salads
• Corn on the cob (no butter)
• Fresh fruit
• Veggie trays

Some of my favorite vendors that offer a variety of “lighter” options include:

• Dairy Barn: Healthy kids meals, applesauce, cottage cheese, yogurt
• Gobble-Gobble: turkey burgers and turkey hot dog
• Jake’s Foods: chicken-on-a-stick, grilled chicken sandwiches
• Meatball Factory Deli: shish-kabobs, grilled chicken sandwiches, salad with grilled chicken strips
• Miller Catering and Concessions: baked beans, chicken kabobs, chicken salad, baked russet and sweet potatoes, turkey sandwich, turkey hot dogs, assorted salads
• R E Smith: chicken salad, egg salad, tuna salad, fresh fruit salad, fresh fruit salad, ham and turkey sandwiches, tomato kabobs
• Red Frazier Bison: various buffalo products
• Urick Concessions (my all-time favorite for healthy options!): Broasted All-Natural Chicken with 2 Vegetables meal, fresh salads, fresh veggies, ham and turkey sandwiches, fresh fruit salads, chicken and tuna salad, veggie trays, various soups

 

 

 

You can check out a complete list of vendors with their food options here: http://www.indianastatefair.com/state-fair/food-at-the-fair/

At the end of the day, it’s important to note that fair foods don’t have to be off-limits– after all, the fair is a special occasion–but balancing out our meals will help us feel better walking around in the heat so we can get the most out of our visit!

Until next time,

Erin

Back to School: Healthy Lunches for Kids

Summer has flown by and the new school year is right around the corner. While some parents are ready to resume their school year routine, others are less than happy to be faced with the daunting task of packing lunches.

We’ve all heard that a well-balanced breakfast is essential for child’s growth and overall function, but the lunch meal is JUST as important. Ask any teacher or school employee and they will tell you that children who lack proper nutrition have trouble focusing. It’s not just teachers who notice this effect, as a plethora of studies have shown that children who eat nutritious meals every day and lead active lifestyles tend to excel in comparison to their counterparts.

Having a 7 year old daughter who prefers a homemade lunch has helped me gain experience in the lunch packing department, and I can truly sympathize with parents who feel overwhelmed. Long work hours combined with various children’s activities can make it hard to prep dinner, let alone lunch for the following day. This time crunch often leaves parents throwing together whatever snack items they can find into a lunch box. While this method is indeed time efficient, many of these lunches are heavy in simple carbohydrates and light on fiber, protein, and healthy fats. Carbs are an important source of energy, but the wrong type or amount of carbs, combined with the lack of other important nutrients, can leave children feeling sluggish and ravenous by the time they get home.

 I recommend avoiding the following foods:

• Packaged fruit snacks
• Refined grain products, such as regular crackers, potato chips, and white bread (when in doubt, remember this saying: “if it’s white, don’t bite”)
• Fruit cups packed in syrup
• Processed cheese dips
• Yogurt cups with added sugar
• Sugary drinks and desserts

It’s not to say that these foods are completely off limits, but they should be considered treats rather than meal staples.

The good news is you can create delicious, healthy lunches that require minimal prep with a few of my key tips!

1. Overcome the Pinterest mentality

Many of us use Pinterest for meal ideas, and a quick search of kid lunches will include glamorous meals that even adults would die for. The reality is, the majority of parents do not have time to whip up these gourmet meals. We can do ourselves a favor by focusing on realistic meal ideas that are ideal for our family schedule.

2. Instead of re-creating fancy meals, focus on food components

The MyPlate guide was designed to do just that– guide us through what our meal should look like. This government nutrition guide replaced the old food pyramid and is an excellent way to ensure meals are well-balanced.

You can use the picture below to help account for all food groups, but keep in mind that the lunch doesn’t have to resemble this format 100%. For example, if you want to pack leftovers from the night before, your child’s lunch might consist of some whole grain pasta with diced chicken and mozzarella cheese. This meal would cover the grain, dairy, and protein components. Simply add some fruits and vegetables and you have successfully included all the MyPlate food components.

Following this format allows for creativity, but you can keep it as simple as you’d like by tossing in individual foods from each category, such as a mozzarella string cheese (dairy and some protein), a cup of mandarin oranges (fruit), pre-packaged carrot sticks (veggies), whole grain crackers (grains), and some sliced turkey (protein).

3. Plan ahead

Those who are most successful in anything they do in life are those who are prepared and plan ahead. The planning process doesn’t have to be elaborate– simply creating a 1 week menu or even a few days in advanced will take the pressure off the morning of school.

Start by creating a list of quick, go-to options that you will always have on hand, such as PB&J sandwiches on whole grain bread, whole grain crackers and cheese, and fruit and veggies. Then, be sure to always have your kitchen stocked with these healthy items so you have a back-up plan if you find yourself in a bind.

4. Include your children in the planning process

Glamorous or not, if children don’t like what’s in their lunch box, they aren’t going to eat it. Have your child sit down with you when you create the menu so they can give you their input. If they give you not-so-healthy suggestions, try giving those menu items a facelift by substituting healthier ingredients. For example, if they like pizza, instead of purchasing a pizza Lunchable or packing leftover frozen pizza, whip up a healthier option by topping a whole grain FlatOut Wrap (or similar product) with reduced sugar pizza sauce, mozzarella cheese, diced chicken, and veggies. This is a great alternative that includes 4 out the 5 MyPlate components and requires minimal prep.

5. Establish a prep routine

Every family is different in what works for them. Some can prep an entire week worth of lunches on a Sunday night, and others only a few days in advanced. Find a routine that is realistic for you and your family, and try your best to stick with it. Here are my top suggestions for quick lunch prep:

• Pre-portion as many items as you can ahead of time:
  • Cut up and pre-portion veggies as soon as you get home from the grocery store. While this process may take you 10 minutes, it will save you so much time and effort in the mornings to be able to grab it out of the fridge and throw it in their bag
  • Purchase snack items (such as whole grain crackers, nuts, and air popped popcorn) in bulk and pre-portion them out in snack bags. Store these items in labeled containers in the pantry for grab and go options. Buying these in bulk will save you money in the long run and you can prep as few or many as you would like in advanced
  • Make several sandwiches at once and store them in a special section of your fridge. This will save you time from having to prep one every morning/night since you will already have all the ingredients out. I personally only like to prep 2-3 sandwiches at a time because the bread can get soggy, but just adding an extra minute to make 1 additional sandwich saves me 5 minutes from having to do it the morning of
  • If convenience is your top priority, you can purchase a veggie tray with pre-cut vegetables to save time on prep. Simply throw these in bags and you are ready to go

6. Sneak in the healthy stuff

Fruits and vegetables are vital components of a well-balanced meal, but not every child is crazy about them.

• For picky eaters, add fruits and veggies to entrees instead of serving them as a side. They can be diced or pureed to go unnoticed in items like egg muffins, homemade muffins, sandwiches, quesadillas, smoothies, casseroles, and on top of pizza
• Research has also shown that children are more likely to eat a healthy food when it’s paired with one of their favorite foods. So feel free to mix items like baby carrots with whole grain Goldfish crackers to satisfy their crunch, or perhaps pair it with their favorite dip like hummus, guacamole, or light ranch

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Now that you have a better idea of how to prep and pack a lunch like a pro, it’s time to put on your thinking cap for healthy lunch ideas. Again, these don’t have to be elaborate; a simple lunch with healthy food components will suffice. Below are my favorite, healthy lunch swaps for busy parents!

• Instead of regular potato chips and crackers, try roasted chickpeas, air popped popcorn, apple chips– which count as a fruit– or flavored flaxseed crackers (like these that are available at most grocery stores for around $5/bag). These items are loaded with fiber and additional protein to promote satiety. Below are the homemade apple chips I made by slicing one apple, sprinkling it with cinnamon, and baking it on a parchment lined baking sheet for 90 minutes at 225 degrees:
• Instead of Gogurts or sugary yogurt cups, swap in plain Greek yogurt for double the protein and flavor it with fresh berries or drizzled honey
• Instead of fruit cups, pack whole fruit, unsweetened applesauce, apple/fruit chips, or freeze dried fruit without added sugar
• Instead of deli meat, use leftover chicken or other proteins from dinner, tuna cups, chicken/salmon/tuna salad, or hard boiled eggs
• Remember, when in doubt, make all grains whole grains! Whole grain products with minimal additives and preservatives are the best option

For more lunch ideas, I’ve compiled a list of my favorite, go-to healthy lunch combos. Feel free to add these items to your menu rotation!

1. Breakfast Wraps: Spread natural peanut butter with no added sugar on a whole grain tortilla or wrap (I personally love FlatOut Wraps and Lavesh Wraps). Top with fresh fruit, such as strawberries and bananas. Roll up and slice in half. Provides grain, fruit, and protein components. Pair with veggie sticks and yogurt for a complete meal.

2. Mexican Chicken Pita: Stuff a whole grain pita with diced chicken, avocado slices, lettuce, shredded cheese, and salsa. Serve with a mozzarella string cheese and orange slices for a complete meal.

3. Blueberry Smoothie (with hidden veggies!) Try this recipe:

Blend the following ingredients together until smooth. Makes 2 servings.

• 2/3 cup plain Greek yogurt
• 1 ripe banana
• 2/3 cup frozen blueberries
• 2 large frozen strawberries
• 1 cup spinach leaves (fresh is best)
• 1/2 cup milk of choice (dairy, coconut, soy, almond)
• 1 tablespoon of honey, or to taste (optional)

Make in bulk and place frozen smoothie in lunch box so it can thaw out during the morning and be ready in time for lunch.

4. Homemade Egg Muffins: Prep these in a batch for a quick grab-and-go breakfast or lunch option. Try this recipe!

5. Cream Cheese and Veggie Sandwich: Top whole grain bread or a whole grain English muffin with reduced fat cream cheese, cucumber slices, and bell peppers. Add a serving of fruit for a complete meal.

6. Yogurt Parfait: Layer plain Greek yogurt with layers of fresh fruit, such as berries, bananas, or peaches. Pack a side of crunchy, whole grain cereal as a nice topping and some fresh veggie sticks with hummus for a well-balanced meal.

7. Sandwich Kabobs: Add pieces of chopped chicken, bell peppers, cheese cubes, and whole grain bread on skewers for a fun, sandwich alternative. Add fresh fruit for a complete meal. You can even make fruit kabobs with yogurt dip on the side!

8. Hummus Pita: Spread 2 tablespoons of hummus inside a whole grain pita and stuff with baby spinach leaves, cucumbers, and bell peppers. Serve with a small piece of fruit and hard boiled egg.

9. Bento Box: Pair sliced apples with no sugar added nut butter, cubed cheese, veggie sticks plus hummus, and whole grain crackers.

10. Pizza Wrap: Spread reduced sugar pizza sauce on a whole grain tortilla or wrap. Top with shredded cheese and veggies and roll up. Serve with sliced bell peppers and reduced fat ranch or hummus.

Hopefully this guide will help make lunch prep easier for you this school year! If you have any creative lunch combos that your child enjoys, I would love to hear about it in the comment section below!

Until next time,

Erin

I Tried Plated For a Week. Here’s What Happened..

Alright guys, you know I love trying new things, so when the opportunity arose to try 3 Plated meals for free, I just HAD to jump on it (YAY FREE FOOD!)!

If you can remember, I tried out Blue Apron this past December (you can read my review of it here) and wasn’t the biggest fan, so I was a bit pessimistic to give another one of these meal delivery services a shot, but when there’s an offer for free food, one does not turn it down.

If you are considering trying Plated, please continue reading for my detailed review below!

INITIAL SIGN-UP

Overall, sign up for Plated was pretty easy and took me about 5 minutes to complete. I simply selected the correct meal plan that I was gifted (3 meals with 2 servings each; normally $108 per week) and continued on to my delivery date preferences. From there, I was taken to a screen that allowed me to change my meals. This was an AWESOME feature because when I did Blue Apron I got stuck with the meals that were featured that week (either I didn’t follow directions and overlooked the section to change the meals, or you really are stuck with what you’re given). But here, I could swap out all 3 recipes if I wanted with the 12 total recipes being featured that week. I changed 2 out of the 3 recipes for meals that were more my taste, so I truly appreciated the opportunity to swap meals. Overall, there was a nice mix of chicken, steak, pork, and pasta dishes, so I would give them a gold-star sticker for their variety.

And of course, like all the other meal delivery plans you always have the ability to skip weeks or cancel the subscription, but be sure to do so by your weekly deadline to avoid being charged.

COST

I will be honest and say that the cost of these services really turn me off. I personally try to keep the cost per serving of my typical dinner meals around $3-4 (so usually $12 or less for a dinner with 4 servings). The Plated meal plans run at $12 per serving..yes, you read that right, per serving. So one serving of their meals is the equivalent of my entire dinner for my family. Call me cheap, but that’s not realistic for a lot of folks I know.

The meal plans are advertised as being quick and convenient–which is essentially what you are “paying for” by avoiding the hassle of meal planning and grocery shopping. But, like all things in life, one must ask themselves if the price is truly worth it.

Here’s a screen shot of how much the 3 meals per week would cost you for 2 servings each. Note, new members get one of the meals free the first week, but regular prices are listed above and crossed out.

FOOD ARRIVAL

I got home from work to find the big box sitting on my porch. The box was made of recycled ingredients which was ecofriendly (a plus in my book) and was equipped with 2 huge ice-coolers to keep my food fresh. The food was neatly packaged and organized per recipe, which was a huge plus because Blue Apron just threw all the produce together and you had to kind of sort through what was going to be used for what. But with Plated, all the ingredients for each recipe came in the same bag (with the exception of the meat), which eliminated an extra sorting step. I just simply threw all the ingredients in the fridge and was good to go in a matter of minutes.

 

MEAL PREP

Meal #1: Chicken Parmesan with Roasted Cauliflower

This meal was fairly easy to make. I started by preheating the oven and tossing the cauliflower and cappers in olive oil before popping them in the oven. While those roasted, I followed the instructions to bread the chicken and pan sear it. The sauce for this meal consisted of a can of chopped tomatoes and seasoning, and you guys, that sauce was DYNAMITE! The can on the tomatoes stated it was an imported product of Italy and I would seriously consider ordering it online to have it shipped to my house because it was THAT good!

Then, I sliced the mozzarella cheese, which mind you, came in a huge ball that was enough for 6 servings. This amount of cheese was obviously excessive, but when you make a nice chicken parmesan and are given a ball of mozzarella cheese, you use it. Once the sauce was prepped and chicken was pan fried, it was time to throw it in a baking dish and top it with the sauce and mozzarella cheese slices. I baked the dish for about 10 minutes and voilà, my meal was complete in about 30 minutes which was pretty darn speedy for a gourmet looking dish! You will notice though that I added some whole grain spaghetti to this dish to give it some more “oomph” for the hubby. He was happy I did 🙂

 

The dish was beautiful and so yummy that I just HAD to tweet it out to Gordon Ramsey for his feedback. Sadly, he didn’t respond. But with or without Gordon’s approval, this dish was an Italian win in my book! My only criticism for this meal came down to the capers and cauliflower mixture. Capers are extremely salty, so I was surprised that the recipe asked me to add additional salt to the cauliflower prior to roasting. I’m glad I omitted the extra salt because I would have found it to be inedible. But capers and cauliflower? Who would have thought they would make such an awesome pair!

 

Meal #2: Steak Frites with Creamy Shallot Sauce

Steak and homemade fries–how can I butcher this one (no pun intended)?! Well–I managed to overcook the steak and was unable to cut it against the grain for pretty pictures, but I blame that on the thinness of the meat itself ;).

This was another relatively easy dish to make. I started by slicing the potatoes into fries (no peeling necessary), and seasoned them with some fresh ground pepper, salt, and olive oil. I popped these in the oven and moved on to the steak. I was happy to find that the steak was high quality, grass fed beef (more omega-3s!) and not some cheap-o block of blah. I seared it in a cast-iron skillet per instructions, but I made the mistake of slightly overcooking it be well-done instead of my desired medium-rare. Gah–I just had to ruin it somehow, didn’t I? I decided to brush off my shoulders and redeem myself with the shallot sauce as the fries finished baking.

The shallot sauce was so easy to make and TO DIE FOR! I would literally pour that sauce over anything from fish, to chicken, to a salad, to a flipping dip for a cracker. In all honesty, I may or may not have licked the sauce-pan clean. It was seriously THAT GOOD!

To make the sauce, I sliced the shallots and sautéed them in some olive oil and white wine. I then added the extra ingredients that were included (horseradish, spicy mustard, sour cream, and something else that I can’t remember).

It only took about 5 minutes to whip up and finished at the same time as the fries. The last step was to plate it, but I gave up on slicing the steak into pretty portions  so my husband wouldn’t criticize my culinary skills. The end product was missing the sautéed spinach because a.) my husband was my meal guinea pig and wouldn’t eat cooked spinach and b.) I was going to make feta cheese and spinach stuffed chicken that week so it was one last thing for me to buy if I reserved the spinach for myself.

He really liked the sauce and homemade fries, so I made a point to save this recipe card because it’s an impressive, unique twist on a classical steak dish that should be made again and again! I’ll definitely be whipping this up for a summer barbeque.

 

Meal #3: Chicken al Forno with Salsa Verde and Parmesan Mashed Potatoes

I didn’t know what to expect with this dish. I had never made chicken al forno, but all the ingredients looked promising so I was hoping for the best. I started by dicing the potatoes so I could boil them for my mashed potatoes. I was then instructed to sear the chicken thighs skin down in a cast iron skillet. The chicken thighs were fresh–so fresh that they actually still had some hair on them (see the pic). This was a bit of a turn off, but having worked in a Jewish long-term care facility, I was used to seeing kosher chicken with a few feathers left on.

After searing the chicken for a bit, I removed it from the skillet so I could make the sauce. Despite loving ketchup and salsa, I’ve never been a fan of tomatoes on their own (weird, I know), so I was a bit apprehensive about the tomato and wine sauce. But I did as I was told and heated the tomatoes with the wine sauce until they were soft and broken down. I then I added the chicken back to the tomato and wine sauce filled pan and baked it all together in the oven.

As the chicken cooked, I made the salsa verde, which consisted of cilantro, garlic, olive oil, red pepper flakes, salt, pepper, and a few other ingredients I can’t remember (maybe capers?). It was easy to whip up in my little food processor, but boy was it salty! So much so that I spit it out after the first bite. I rarely salt foods so maybe it’s my sensitive taste-buds, but I just prayed that it tasted okay when topped on the chicken and mashed potato mixture.

I set the homemade salsa aside and went to town on my mashed potatoes. The potatoes were extremely easy to make; simply drain, use a masher, then add some pepper, salt, and parmesan cheese that was included.  As soon as I finished the potatoes, the timer on the oven went off and it was at last time to plate my meal!

The end result of this meal far exceeded my expectations. I was amazed how the different flavors combined to make a truly extraordinary dish. The wine sauce was amazing and masked the plain old tomato flavor I dislike, and the salsa verde blended well with the dish, too. I would DEFINITELY make this one again 🙂

 

FINAL THOUGHTS

Pros:

• I enjoyed Plated much more than Blue Apron
• The meals were delicious and didn’t require extensive prep time
• The ingredients were neatly organized, making meal prep a breeze
• The portions were large; so 2 servings could easily be stretched to 3 or 4 servings depending on the meal

Cons:

• The price is too high for me, so if I decided to re-order it would be for a special occasion week here and there
• Since I’m a dietitian, I tend to favor meals on the lighter side. The steak dish was the lowest calorie meal at around 650 calories per serving, but the majority of these dishes came out to be about 800 calories per serving. That is twice the calorie amount I normally consume at meals; therefore, I do not consider this meal service to be diet friendly (even the low carb options were heavier in calories and fat)
• The meals still require you to have certain ingredients on hand that are not provided, such as salt, pepper, and oil

As you can see, Plated provides delicious meals that are no doubt pretty to look at. This service helps eliminate a trip to the grocery store and the hassle of figuring out what to make for dinner, but the price tag may not be worth it for some individuals. The high fat content of meals also racks up calories, so for diet conscious individuals, these dishes may be too heavy.

The decision is ultimately yours, but I have a feeling that you will truly enjoy the flavor of these meals!

Until next time,

Erin

3 Effective 15 Minute HIIT Workouts

“If only there were more hours in the day to exercise” is a phrase I hear far too often. Between the additional time we spend in the office and the increase in our children’s activities, it’s a wonder how we even have time to breath. But it’s a common misconception to think that if you want to see results you have to spend hours in the gym.

Don’t get me wrong, you must to put forth effort to make a change, but you can get just an effective workout in 15 minutes as you can in 30. The key is to workout smarter, which means you need to up your intensity.

This is something that I struggled with for a loooong time. I used to do cardio for 60 minutes a day, 6 days a week (typically running or the elliptical machine) and only a few strength training exercises spread throughout the week. Despite all this exercise, I just wasn’t seeing the results I would like. But the more I educated myself, the more it began to click. I learned that doing less cardio at a higher intensity and more strength training would give me better results and save me time at the gym. I thought it was too good to be true, but it worked wonders.

Ideally we should spend more than 15 minutes a day being active, but I understand that current situations prevent some individuals from dedicating more time than that on a daily basis. If you are pressed for time, but want a quick, effective workout, try one of these 15 minute or less bad boys for a serious sweat session. Trust me, you will be sweating bullets.

**Note, HIIT workouts are designed for intermediate to advanced fitness levels. If you are new to exercise, you will want to ease into a routine before going full force to prevent injury. And remember, always check with your doctor prior to starting a new exercise routine.

***Always start workouts with a 5 minute warm up and end them with a 5 minute cool down. And be sure to stretch your muscles after you workout!!

1.) The Basic Circuit HIIT

Do each move for 30 seconds, without resting between the exercises. After you’ve completed all 5 exercises, rest for 30 seconds. That’s one circuit. Complete 5 total circuits and you’re DONE!

• Push-up
• Lunge
• Mountain Climber
• Jump Squat
• Plank

2.) The Countdown HIIT

This is a great workout for people who are able to push themselves through exercise with that positive self-talk of “just one more set and I’m done.”

Using the exercises listed in the workout above, start by performing each exercise for 10 reps, then 9 reps, then 8 reps, etc. until you perform just 1 rep and then you’re done! This one will get you winded, so you will likely need to take a quick 15-30 second break between the higher reps.

3.) The Change-Up HIIT

You will perform 20 reps of each of the 3 exercises listed below, moving from one exercise to the next. That’s one round. You’ll be working against yourself to see how many of these rounds you can complete in 10 minutes. Be sure to take breaks when needed; you want to push yourself…not pass out.

• Push-up
• Sit-up
• Squat

After the first 10 minutes of exercises are completed, you will move on to the wonderful world of burpess for the remaining 5 minutes of the workout. Perform 10 burpees at the start of the minute and rest for the remaining time (so 10 burpees in 60 seconds). At the start of the new minute, perform 10 more burpees. Repeat this cycle until the final 5 minutes have ended.

 

Let me know if you give one of these (or all 3) workouts a shot! I’d love to hear your feedback!

Have a happy, healthy day!

Erin

5 Ways to Bounce Back from a Holiday Binge Fest

Another holiday in the books! It’s amazing how fast Easter has come and gone, and if you’re like the majority of Americans, you are struggling to get back on track after a holiday filled with large amounts of delicious food.

That brings me to a confession: I used to be in that same boat. I would overly indulge at holiday meals and tell myself “you’ll start back up tomorrow;” but tomorrow became a few days, then a week, and before you knew it a month of poor nutrition habits had prevented me from reaching my goals. If you are tired of this vicious holiday cycle, NOW is the time to make a change–and you can do so by following my tips below:

1.) Pass on the leftovers…most of them anyways

Bringing the not-so-healthy stuff home is an open invitation to continuously eat the same holiday food over and over again…sending you further into the sinkhole.  But lean meat and veggies, on the other hand, are green light choices, so feel free to pack those up. I stuff containers full of the remaining veggies from the tray and lean proteins that I can use on top of salads, in wraps, or in soups. But most of all, remember this: we can’t eat it if it’s not there.

2. ) Don’t wait until the next day to get back on track; start at the next MEAL!

Don’t delay your efforts to get back on track. Change your mindset and understand that every meal is a new opportunity to nourish our bodies with adequate nutrients. So you had a piece of pie? Don’t beat yourself up. Remember, indulging in treats every now and then won’t rack up the pounds, but continuously eating them will. So brush yourself off and use the next meal as a way to refuel your body with foods that will make you feel good.

3.) Choose high protein, high fiber foods

Really, all meals should be well-balanced with proper portions of protein, healthy fats, and healthy carbs, but the meals following a “holiday binge” is crucial for helping to stabilize blood sugar levels. For example, if you went to bed stuffed, that next morning’s breakfast could be 1/2 cup rolled oats sprinkled with cinnamon and a side of scrambled eggs (1 whole egg + 3 egg whites). This power combo is high in fiber and protein, which will keep you satisfied until lunch time and your cravings at bay.

4.) Don’t starve yourself

It may seem like a good idea to drastically cut back on your calories to try and “off set” yesterday’s caloric splurges, but cutting back too much can actually backfire. Our blood sugar levels drop if we don’t eat enough; leaving us tired, cranky, and sugar hungry. Avoid falling into this trap by focusing on food as fuel for our tanks. If we don’t put in any fuel, we simply won’t run.

5.) Up your exercise

Most people tend to scale back on exercise around a holiday thanks to changes in schedules and traveling. But combine that lack of exercise with increased intake, and you’ve got a recipe for weight gain. Make yourself feel better by staying as active as possible while you’re on a “break.” If you know you’re going to eat that piece of cake after dinner, go for a walk afterwards. Exercising after we eat will help stabilize blood sugar levels and leave us feeling more energized.

Another idea: try to work in an early morning sweat session to get the day going (I use Fitness Blender when I travel for free exercise routines I can stream on my laptop).  Once the holiday is over, jump start your progress by increasing the intensity or duration of your workouts. I personally love attending a high intensity spin class once I get back home because working up a hard sweat makes me feel both physically and mentally better.

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Don’t panic when the next holiday rolls around. Instead, focus on the healthy habits that have become a part of your life. Allow yourself to indulge a little to enjoy the holiday, but don’t stray too far from your goals. Have a positive mindset, implement the aforementioned tips, and stay true to your healthy self. This is the secret to enjoying the holidays without falling off track.

Until next time,
Erin

Sneaky Sugar

 

“THAT has HOW MUCH sugar in it?” is a sentence I hear all too often from my clients. Reading food labels is crucial for developing healthy nutrition habits. You see, the majority of people simply choose food items based on the packaging–which can include vague marketing claims that hold no significance (i.e.”100% Natural”); so I make it a priority to sit down with my clients and teach them how to weave through false claims and decipher ingredient lists.

One of the most important things to look for on a label is none other than sugar. Sugar can be naturally occurring in some food items, such as dairy (lactose) and fruit (fructose), but the majority of items on the shelves have some form of sugar added to them that serve no nutritional purpose in our diets. Unfortunately, Americans consume too much added sugar, averaging about 20-22 teaspoons of added sugar each day, which amounts to an extra 300-350 calories. Those calories quickly add up and can be a contributing factor to not only unwanted weight gain, but metabolic syndrome as well. Cutting out unnecessary sugar is a great way to reach our weight loss goals and improve our overall health.

But what foods contain added sugar? The short answer: A LOT! Because of this, I’ve created a list of the most popular foods that are known to sneak in sugar:

1.) Instant Oatmeal Packets

Oatmeal is packed with fiber to keep you feeling full, and as someone who consumes it every morning for breakfast, I can vouch for that claim! But instant flavored oatmeal packets are not on the same level as the plain rolled oats sold in a tub. A 1/2 cup serving of plain oats contains about 3 grams of sugar, but that same serving size of flavored oatmeal racks up 10-15 grams of sugar, which is the sugar equivalent of 2 Oreo Cookies. Your best bet is to buy it plain and flavor it yourself with fresh fruit, such sliced apples with cinnamon.

2.) Pasta Sauce

Many pasta sauces have around 8-12 grams of sugar per 1/2 cup serving, which is the same amount of sugar you’d get from a chocolate chip cookie! Aim for a pasta sauce that has less than 5 grams of sugar per serving. You’ll likely notice a change in the flavor profile, but the sauce will taste fresh and savory– just like it’s supposed to.

3.) Yogurt

I’ve mentioned this one in blog posts before, but it comes up so frequently in my one-on-one sessions that it’s worth mentioning again. Yogurt can be a great source of protein and calcium in your diet–but choose the wrong type and it can be a contributing factor in weight gain. You see, yogurt contains a natural milk sugar, called lactose, which provides naturally occurring sugar. One cup of plain Greek yogurt will contain around 6-9 grams of sugar from lactose; however, the majority of flavored yogurts on the shelves have 17-33 grams of sugar per one cup serving, which is as much sugar as you’d find in a cup of ice-cream! Take matters into your own hands by buying yogurt plain and adding fresh berries to sweeten it yourself.

4.) Cereal

We all know that old school breakfast cereals, such as Fruit Loops and Cinnamon Toast Crunch, are high in sugar, but so are a lot of the “healthy” brands on the shelves. Some cereals contain 12+ grams of sugar per one ounce serving–that’s 3 teaspoons of sugar! My rule of thumb is to purchase a cereal that has less than 10 grams of sugar per serving and AT LEAST 3 grams of fiber. My all time favorite: Kashi GoLean Original, which contains 180 calories, 13 grams of fiber, 12 grams of protein, and 8 grams of sugar per serving. Not too shabby if I do say so myself!

5.) Protein Bars

That protein bar you’re holding in your hand, yea, you might want to put it down. The majority of protein bars on the market are simply glorified candy bars that contain protein powder, but protein powder alone can’t erase the sugar content. Some protein bars contain 30 grams of sugar per bar, which is the sugar equivalent of three Krispy Kreme’s original glazed donuts! A good rule of thumb is to choose a protein bar that contains more protein than sugar. And if you really want to buckle down on the sugar content, I  recommend setting a sugar limit to less than 10 grams per bar.

Do you consume these foods on a regular basis? If so, reading nutrition labels and choosing similar products with a lower sugar content will be an easy way to improve your nutrition without completely eliminating them from your diet.

Until next time,

Erin