Category Archives: Uncategorized

Creamy Parmesan Spinach Dip

Happy Wednesday!

It’s snowing just about everywhere in the US it seems! When I walked out of work yesterday (in ballet flats!) a good 4″ of snow had fallen. Needless to say, the 20 steps to my car lead to near frost bite. Brrrrr!!! But despite this weather, the show must go on. I have lab rounds at a clinic that’s 50 miles north of home and then I will double back to go teach tonight. It’s probably fair to say I’ll be commuting most of the day. Fabulous.

Though, sitting in the car sounds okay right about now. I decided to shovel for my workout last night. I went out with intentions of just just do the sidewalks, but that only took about 10 minutes. So I decided to shovel the DRIVEWAY! Yep, you read that correctly. And the best part: we have a brand new snow blower! I’m walking like a hunch-back today, and sore is the understatement of the century, but it was a KILLER workout! I wonder what the neighbors are saying… 😉

On to a lightened up classic! This recipe contains light mayonnaise, which I must admit, I love. I know a lot of people don’t like mayonnaise, but I love the stuff (Hellmann’s mayonnaise, please! And no Miracle Whip! Ew!). It’s not like I use it often, but I love it in recipes where it belongs: chicken salad, tuna salad, dips, etc. I recall several years ago brainstorming summer job options with my sister-in-law — one of her requirements for a job was that it didn’t involve mayonnaise!! We had a good laugh over that one. I have a terrible memory, but I’ll never forget it! 😉

Creamy Parmesan Spinach Dip from Gina’s Weight Watcher Recipes

10 oz frozen chopped spinach, thawed and excess liquid squeezed out
1/2 cup light sour cream
1/4 cup + 1 Tbsp light mayonnaise
1/3 cup Parmigiano Reggiano
1/4 cup scallion, chopped
fresh pepper to taste

Directions:

Combine all the ingredients in a medium bowl. Can be made one day in advance and stored in the refrigerator. Remove from refrigerator 30 minutes before serving. Yield: 2 cups (8 servings, 1/4 cup each).

Nutrition Information (per 1/4 cup): 84 calories; 6.1 g. fat; 16 mg. cholesterol; 172 mg. sodium; 2.4 g. carbohydrate; 0.3 g. fiber; 4.4 g. protein

Result: DELICIOUS! I ate this cold with crackers and veggies, Mr. P heated it up and ate it on chips. It is versatile and scrumptious! It’s perfect to take in lunches to doll-up raw veggies, or as an appetizer at a dinner party. And the portion size is generous for the nutrition stats! Enjoy! 😀

Off for a crazy day! Why do I have a feeling dinner is going to be a Larabar and clementines? Going prepared!

Question: Is it snowing where you are? Do you like mayonnaise?

Drive safe! Stay warm!


20 Comments

Filed under condiments, fruits and vegetables, Gina's WW Recipes, hors d'oeuvres, low-carb, physical activity, recipe, reduced-calorie, teaching, travel, Uncategorized, vegetarian, work

Simple Crusty Bread

Firstly, thank you for all the kind, amazing feedback after yesterday’s post. It wasn’t easy putting myself out there. After hitting “post” yesterday morning, my heart skipped a beat and I geared up for the worst. It was a huge leap of “blog faith”, I guess you could say. So, thank you! 🙂

In food news… 🙂

If yeast and kneading and rising scare you, you’re not alone. I’ve only attempted yeast breads a time or two, but there’s really nothing to fear. Sure, you need a bit of time and patience, but there’s no rocket science or technique involved. Just read the directions 😉

 

My first recommendation is to buy loose yeast (i.e. not packets). This way yeast can easily be measured out, plus it’s more economical. Second, use a kitchen thermometer (meat or candy) to find “lukewarm” water at 100° F. While 100° sounds rather warm, it’s not, and too hot of water will kill your yeast causing a flopped bread. If you don’t have a thermometer, just caution on the side of being too cold vs. too hot. The water should be warm, but feel too cold if it were bath water, let’s say.

 

Simple Crusty Bread from My Bizzy Kitchen and “Artisan Bread in Five Minutes a Day”

1 1/2 Tbsp yeast
1 1/2 Tbsp kosher salt
6 1/2 cups unbleached, all-purpose flour + more for dusting dough

Directions:

In a large bowl or plastic container, mix yeast and salt into 3 cups lukewarm water (about 100° F).  Stir in flour with a wooden spoon, mixing until there are no dry patches.  Dough will be quite loose and sticky.  I covered with plastic wrap sprayed with Pam.  Let dough rise at room temperature for 2 hours (or up to 5 hours).

Bake at this point, or refrigerate, covered, for as long as two weeks.  When ready to bake, sprinkle a little and cut into four pieces. Turn dough in hands to lightly stretch the surface creating a rounded top and a lumpy bottom.  Put dough on a surface sprinkled with cornmeal and rest for 40 minutes.

Place a broiler pan in the bottom of the oven.  Place baking stone on middle rack and turn oven to 450° F; heat stone at that temperature for 20 minutes.

Dust dough with flour; slash the top with a serrated knife.  Slide onto stone (I used a pizza stone).  Pour one cup hot water into broiler pan and shut oven quickly to trap steam.  Bake until well browned, about 22-28minutes. Cool completely.Yield: 4 small loaves (approx. 8 – 3/4th inch thick slices per loaf).

Nutrition Information (1/8th of loaf): 81 calories; 0 g. fat; 0 mg. cholesterol; 108 mg. sodium; 18 g. carbohydrate; 0 g. fiber; 2.4 g. protein

Result: I saw this recipe on Biz’s blog long, long ago and I’ve been wanting to make it ever since. But like I said, the yeast and rising scared me…for no good reason! The secret is that this is baked at a high temperature with a water bath to steam the outside for a crunchy crust, just as Biz said. If you don’t have a broiler pan to use, just throw the water in an 8×8 pan — it will serve the same function. I halved this recipe and cooked the loaves one at a time. Mr. Prevention wishes I would’ve made the whole recipe — he ate an entire loaf in one sitting (literally)! Portion control much?! I look forward to trying some herb and whole wheat varieties of this bread. It’s delicious – enjoy! 😀

And for fun, Kjirsten tagged me to answer 10 random questions. Thanks, girl!

1.  How many days a week do you workout? I religiously workout 4-5 days a week — 3 runs, 1 elliptical workout, and 1 hockey game is a typical week.

2.  What is your favorite ab move? Reverse crunches — lay flat on your back, pull your knees to your chest and then extend your legs straight out so that they are 6″ or less from the ground, being sure to not let them touch down. Repeat in slow motion. You want to do these slowly to get a good ab workout, especially once your legs are fully extended.

3.  If you could meet one celebrity, who would it be? Ellen Degeneres. I just love her!

4.  If you could live anywhere in the world, where would you live and why? I’m not sure. Hubby and I talk about this a lot, but I think Chicago (home) would be my first choice.

5.  What is your favorite beauty product you can’t go a day without? I have 2 can’t-live-without-’em products: BadGal Mascara from Benefit and smudge-proof eye-liner from Stila. Both products hold up through a long, sweaty hockey game but come off easily with face wash.

6.  Do you have any pets?  If so what kind?  If you don’t what animal would you love to have? If you read my blog, you probably know about Lily, my English Bulldog. We also have an albino corn snake named Pinky. He made an appearance on the blog once upon a time and I think it freaked people out!!

7.  If you could only eat one food for the rest of you life, what would it be? I think cereal…

8.  What does your family and friends think about your blog? My family and friends are so supportive of my blog and many of them read on a fairly regular basis. 🙂 Mr. P, however, never reads my blog. I should start dishing out the dirt on him, shouldn’t I?! 😉

9.  What is one sport you haven’t tried, but would love to get involved in? Salsa dancing. Sexy workout time with a man…I’m there!

10.  Red wine or white wine? Red (merlot or chianti, usually), however, Pinot Grigio has been a favorite lately.

Rather than tagging just a few people, I ask you:

If you could meet one celebrity, who would it be?


30 Comments

Filed under blog, carbohydrates, recipe, Uncategorized, Weight Watchers

Weight Watchers PointsPlus™

I’ll start by saying that I had expected some catch some flack for being an RD and “supporting” Weight Watchers by learning about the new PointsPlus™ program and attending meetings myself. But I’ve thought long and hard about 1) learning about the new PointsPlus™ program at all, 2) attending, and 3) blogging about it for the world to judge. My recent weight struggles are related to a fairly recent diagnosis of PCOS and insulin resistance. But below you’ll find my thoughts on this all — good, bad, and ugly. Grab some popcorn and a beverage…this could be a long one, folks.

Firstly, I lost 75+ pounds on Weight Watchers. After Atkins and South Beach and several others had failed, Weight Watchers helped me at 190lbs and 14 years old when I was unhappy and leading a very unhealthy life. Weight Watchers is what lead me to wanting to become a dietitian and help others attain a healthier and happier them. In college, at 19, I lead Weight Watchers meetings. Helping inspire others to lose weight helped me keep my weight off and gave me the skills I needed in speaking with individuals both one-on-one and as a group. I truly feel that facilitating Weight Watchers meetings is what has me teaching college and loving it. So it’s no wonder as to why I will always be grateful to a program that lead me to where I am and who I am today.

It would be vain and insensitive for me to say that anyone wanting to lose weight should see a dietitian, and only a dietitian. While RD’s are the nutrition expert, seeing a dietitian is not realistic for most people, especially on a regular or semi-regular basis. While there are certainly weight loss programs lead by RD’s out there, they are far and few between, especially when comparing them to the accessibility and feasibility of Weight Watchers meetings across the US. As a professional in PREVENTION, I would never discredit a company such as Weight Watchers, who employs MANY Registered Dietitians and who has the common goal of helping overweight and obese individuals meet their weight loss and health goals. With epidemic proportions of overweight and obesity, how could I not support such efforts?

I would argue that Weight Watchers works for 3 very simple reasons:

1. Accountability. You go weekly, weigh-in, and learn tools necessary for calorie restriction, balanced dieting, exercise, and so on. And more than all of that, is seeing others on a regular basis who have the same goal as you.

2. Journaling. Weight Watchers has always emphasized food journaling. I blogged about food journaling on Friday and several of you commented that food journaling made you obsessive or fed (no pun intended) your ED behaviors. While I am not discrediting those points (they are very valid), I believe food journaling to be a reliable tool for self-assessment and accountability. Diet records are kept for a plethora of reasons and as a practicing dietitian, I heavily rely on patient’s food journals to help tailor nutrition education and stimulate behavior change.

3. Calorie restriction and healthy eating. If followed as designed, Weight Watchers provides a diet that is varied, flexible, balanced, and adequate. For those that don’t believe Weight Watchers gives you parameters with which to work, while providing the framework for a healthy diet, you are wrong. Weight Watchers builds their healthy eating guidelines off well-researched and well-published information regarding macro and micronutrient balance found in a healthy, balanced diet.

In reference to the new PointsPlus™ program, I believe there are positives and negatives. The major change from the Points™ to the PointsPlus™ programs is macronutrient composition. The new program is designed to be low-fat, high fiber, lower carb, and high protein. Generally speaking, if a food has more protein and/or fiber, the food will be lower in PointsPlus™. Similarily, if a food is high in fat and/or carbohydrate, it will be higher in PointsPlus™.

While I believe a higher protein diet to be helpful with satiety, most Americans consume plenty of protein each day. And while higher fiber foods are lower in PointsPlus™, carbohydrates overall cause a major jump up. Fat also causes PointsPlus™ values to be high. Just when we were starting to get the jest of “good” and “bad” fats, Weight Watchers is sort of going back in time to say that all fats should be strictly limited. With my 29 daily PointsPlus™, for instance, 1/2 avocado would run 6 PointsPlus™, 1 oz. almonds would run 4 PointsPlus™, 1 Tbsp peanut butter would run 3 PointsPlus™, and 2 tsp olive oil would run me 2 PointsPlus™. I could and would eat all of those foods throughout the day, however, they would account for nearly 52% of my allotted PointsPlus™ for the day, without providing much volume of food.

However, the new PointsPlus™ program continues to issue Activity PointsPlus™ which are earned for performing physical activity, as well as a Weekly PointsPlus™ Allowance of 49 PointsPlus™. While I would argue that many people use both sets of additional PointsPlus™ for “discretionary” calorie foods (alcohol, sweets, etc.), they should, for the most part, be used on wholesome, nutritious foods such as avocados, peanut butter, nuts, and heart-healthy oils, for example.

This would be a good time to mention that MOST fruits and vegetables are “free” foods on the new program, meaning they have a 0 PointsPlus™ value. On the old Points™ program, a banana had a Points™ value of 2 and most fruits had a Points™ value of 1. While these Points™ numbers are low, many people received only 18 Points™ per day and felt they were “wasting” Points™ spent on fruits. In an effort to increase fruit and vegetable consumption, most fruits and vegetables no longer “cost” any PointsPlus™. I believe this to be a very positive change, so long Weight Watchers continues to educate on hunger and satiety signaling and portion control. Just because fruits are a “free” and wholesome food, doesn’t mean we need 22 cups of watermelon in a day! At the end of the day, calories are calories regardless of their source and in order to produce weight loss, a calorie deficit must be made.

The higher protein, lower-carb change has its pros and cons. What I would encourage Weight Watchers members to take into consideration is the quality of carbohydrate they are consuming. Low-carb tortillas, for example, are often packed with preservatives and unnecessary ingredients. I would urge people to not always go for the lowest PointsPlus™ item, and to consider the wholesomeness of the food (check out ingredient lists!). Just like with healthy fats, consumers are beginning to find value in whole foods that have not been overly processed. Consumers and Weight Watchers members alike should continue selecting foods that are closest to their natural state without a laundry list of 9-syllable ingredients.

As for exercise, don’t do what I did years ago: exercise to eat more. As tempting as that is, food should not reward workout efforts. While properly fueling and replenishing is important, Weight Watchers members should avoid exercising in order to over-eat, or to compensate for over-eating. Activity PointsPlus™ should, for the most part, be used appropriately for wholesome, nutritious foods. And please don’t get me wrong, if you exercise, you do require more calories, even for weight loss. However, when you rationalize that exercise = splurge, it’s not reinforcing healthy changes for a lifetime.

Similarly, Weekly PointsPlus™ Allowances are meant to be used.  It has been a long-standing belief that if you don’t eat your Weekly PointsPlus™ Allowance, you will lose weight more quickly…but that is not always the case. The body can be finicky when it comes to weight loss and under-fueling the body can lead to plateaus and under-nutrition. Listen to your body, eat mindfully, and consume a healthy, balanced diet — the numbers work themselves out.

And when you meet your goal, stay there. That’s the hard part…the part I find most difficult. For those like myself who have been overweight since childhood, we are designed at the molecular level to re-gain weight. As humans, we stop making fat cells by early adulthood but we never lose these fat cells throughout life. The more fat cells the body contains, the easier weight gain will be.  The cells are always there, waiting to store any access calories as adipose (fat). This is why childhood obesity provides such a scary glimpse into the future.

I hope this has been helpful and enlightening for many of you. If you’ve made it this far, thank you. While my blog is a recording of my life and my thoughts, I would appreciate any negative comments be left unsaid. It is no secret that I have in the past, and will probably always struggle with my weight. Thankfully I now know why, in part, I struggle more than others. But as a 25-year-old woman, I see a family in my future. Not tomorrow, and probably not next year, but sometime…and I want to be as healthy as I can be when bringing a baby into this world — a baby that will hopefully not have to fight obesity from such a young age as I did.

Some of you may find the above makes me more “real”…others may fault me for being dietitian who struggles to maintain a healthy body weight. But this is me, and I am proud of every bit of me — chubby, fluffy, or perfectly lean 😉 It’s taken me years to get here, and I plan to continue loving and appreciating myself just as I am.

Lots of love,

42 Comments

Filed under PCOS, Uncategorized, weight loss, Weight Watchers

Spaghetti Squash Shrimp Alfredo

Happy Saturday! I am still in my PJ’s, just as I had wished! I don’t know that I’ll make it until 6pm or later – I want to get in some lesson planning and a good workout before the day is done 😉

This meal started out in a humorous way.

Mr P: What’s for dinner?
Me: Spaghetti squash alfredo.
Mr. P: What is spaghetti squash?
Me: Spaghetti squash is spaghetti squash.
Mr. P: Well what is it then, spaghetti or squash?
Me: Both! Squash that looks like spaghetti.
Mr. P: Okay, whatever.

Clearly even those who are married to dietitians are not always well-versed on the varieties of fruits and vegetables out there. And it’s not like I haven’t made spaghetti squash before…Mr. P just probably took a pass at the dinner table! His loss!

Spaghetti Squash Shrimp Alfredo adapted from Healthy Food for Living

1 small large spaghetti squash
1/2 2 Tbsp 50/50 Smart Balance Butter Blend
1 4 small shallots, minced
1 4 large cloves garlic, minced
1/2 2 Tbsp flour
1/2 2 cups milk (I used organic 1%)
1 4 oz (2 Tbsp 1/2 cup) neufchatel 1/3-less-fat cream cheese
2 Tbsp 1/2 cup freshly grated Parmesan cheese
1 lb shrimp, peeled and deveined
Kosher salt and freshly ground black pepper, to taste

Directions:

Preheat oven to 400° F. Slice squash in half length-wise. Scrape out seeds and place cut-side down in a 9×13 pan lined with tin foil that has been sprayed with non-stick cooking spray. Cook 1 hour.  Once cooked, use a fork to pull the stringy, spaghetti-like squash from the skin. Place into a large bowl and cover with foil to keep warm.

In a small saucepan, melt the butter over medium heat. Add the shallots and saute until soft, about 2 minutes. Add in the garlic and saute for 30 seconds, until fragrant. Add in the flour and whisk it into the butter for 30 seconds, or until the mixture is well-combined and foamy.

Pour in the milk, whisking constantly until the mixture thickens, about 1-2 minutes. Add shrimp and cook until pink and cooked through. Remove pan from the heat and whisk in the neufchatel and Parmesan cheeses until the sauce is thick and smooth. Season to taste with salt and pepper. Top spaghetti squash with alfredo sauce. Yield: 4 servings (approx. 1 1/2 cups spaghetti squash with 4 ounces shrimp and 3/4 cup sauce).

Nutrition Information (per serving): 409 calories; 20.3 g. fat; 213 mg. cholesterol; 720 mg. sodium; 30 g. carbohydrate; 3.3 g. fiber; 32.3 g. protein

Result: I really liked this! Even if you’re not into spaghetti squash, the sauce is well worth making for a traditional pasta. Mr. Prevention said it was very light, and liked the sauce and shrimp — he’s not spaghetti squash’s #1 fan. Be sure to add a bit of salt and pepper to the sauce — it really does need it. Enjoy a lighter shrimp alfredo!

Question: Have you ever had spaghetti squash? Do you like it?

Happy weekend, folks! Off to the coffee shop to lesson plan!

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Filed under butter, carb-controlled, coffee, dinner, fiber, fruits and vegetables, garlic, guilt-free, healthy cooking, recipe, reduced-calorie, salad, teaching, Uncategorized

“Dieting” and Larabar Winners!

Can I get a TGIF? It’s been an exciting, but very tiring week. One more day to get through and then…weekend bliss. I want to see if I can out-do last weekend by staying in my PJ’s until 6pm! 😉 Kinda kidding…kinda not!

Let’s get the party started with the Larabar winners! Congrats to:

Kasey
Karina
Kari
Kristina
Kristen
Jen
Anbre
Meagan
Julie
Heather

I sent all of you lovely ladies an email requesting your mailing address. I want to get these tasty treats out to you ASAP! Thanks to everyone for entering and to Larabar for helping me host a fabulous giveaway! 😀

I wanted to give a little glimpse into my food journal since starting Weight Watchers on Wednesday. While attending WW started as a learning opportunity to be able to assess the quality of the new PointsPlus program, I jumped on board with my co-workers and am having my company pick up the tab for the next 18 weeks. And of course, losing any PCOS weight in the process is an added bonus. Sometimes, we just need that swift kick in the…you know 😉

If I can be perfectly honest, following the Weight Watchers program has been exhausting and tedious! However, this is a new program I am not familiar with, and life has definitely been in the fast lane for me this week. I won’t go into logistics about the program just yet — I want to test it out a few more days. But here’s what days 1 & 2 panned out to be:

Day 1

Breakfast: 2 corn tortillas (3), 1 egg (2), 1/4 cup Egg Beaters (1), 2 slices turkey bacon (2), coffee + creamer (1)
Snack: banana (0)
Lunch: 2 Lasagna Roll-Ups (10), salad with 1 tsp olive oil + 1 tsp red wine vinegar (1)
Snack: clementine (0)
Dinner: 1 piece Lightened Up Crème BrÝlÊe French Toast (9), 2 Tbsp light syrup (1)
Snack: 1 cup strawberries (0), 1/2 banana (0), Crystal Light (0)

Total: 30 points (1 over my daily points of 29) — approx. 1310 calories

Day 2

Breakfast: banana (0), 1/2 peach (0), 1 cup strawberries (0), 1 cup coconut milk (2), 1 scoop vanilla whey protein powder (2), 4 oz. 2% plain Greek yogurt (1 1/2), coffee + creamer (1 1/2)
Lunch: 1 piece Lightened Up Crème BrÝlÊe French Toast (9), 2 Tbsp light syrup (1)
Snack (pre-workout): 1/4th piece Oatmeal Banana Nut Bread (1)
Dinner: 1 cup spaghetti squash (0), light homemade alfredo sauce (2), 18 small shrimp (3), 2 cups lettuce (0), 1 Tbsp homemade light Caesar dressing (1)
Snack: 1 light beer (3), 3 Hershey Kisses (2)
Workout: 5.4 mile run (~9 activity points earned)

Total: 29 points — approx. 1375 calories

I would calculate my needs as being closer to 1500-1700 calories/day for weight loss. I haven’t posted my daily intake in probably over a year, but there you have it. Having to food journal and account for points/calories certainly makes me, even as a dietitian, very aware of true portion sizes. It’s also very humbling to measure everything as I would encourage a patient to do 😉 It’s nothing I haven’t done before, and while I can eyeball serving sizes pretty darn accurately, going through the motions of Weight Watchers is part of the “experience” I want in doing this.

My biggest concern, other than low calorie counts, is that I am least hungry after working out. A small dinner is usually all that interests me after a tough workout, so I will definitely plan for a good breakfast this morning. And as for the beer, it was only appropriate to go along with college basketball O:-)

Question: Have you ever kept a food journal? What do you think you learn from keeping records of what you eat?

TGIF! Have a FABULOUS weekend!

31 Comments

Filed under diet, Giveaway, Larabar, Uncategorized, Weight Watchers

Lots for me…and for you! {Larabar Giveaway!}

The holidays are always a fun time of year! I love December/January for a multitude of reasons: generosity, baking, decorating, shopping, traveling, friends, family, love, music, and…gifts. While it truly is better to give than it is to receive, receiving can be a bundle of fun, too 😉 And I have received some fabulous gifts recently and I wanted to thank all those special people!

First there was toffee and homemade flavored coffees (so yum!) from my Secret Santa, Heather. The toffee was long gone before the camera made it out of its case, and the reason for that would be Nicole + toffee = disappearing act. Magic, if you will. Oops. Thanks, Heather!

 

Then there was a giveaway I won from Sarah — a Starbucks gift card, a Christmas mug, and dark chocolate coffee. Sigh. Love coffee and Starbucks! Thanks, Sarah!

 

And then another giveaway win (I was on a dry spell for a good many months before these 2 wins, I assure you!)! I won a $55 CSN Stores giftcard where I was able to get a French press AND a pastry cutter. The French press arrived in a jiff, and the pastry cutter is on its way. Thanks, Heather!

 

And then came another Secret Santa gift from Julie, who sent a green gift of homemade coasters made from recycled tiles. Such a neat idea! Thanks, Julie!

Then LASTLY, I won ANOTHER CSN Stores giftcard for $35 from Lee! I am going to get a doughnut pan and a digital food scale! I haven’t ordered yet, so no photo…but I’m pretty psyched about it 🙂 Thanks, Lee!!

And because I am feeling like such a lucky blogger (because I am!!), I would love to spread the love to several lucky winners! TEN lucky winners, actually! Each winner will receive 10 mini LARABARS!

LARABAR graciously sent LOTS of mini Larabars in 3 flavors: Cherry Pie, Peanut Butter Cookie, and Chocolate Chip Brownie. Thank you, LARABAR! I absolutely love LARABARS and carry one in my purse at all times. They are gluten-free, vegan, and made from fruit, nuts, and seeds. They’re delicious and healthy!

To enter the giveaway, do one, or all, or some of the following. Leave a SEPARATE comment for each entry. TEN winners will be drawn at random on Thursday, January 6th at 9pm CT!

1. Leave a comment stating whether or not you’ve tried LARABARS before.

2. Tweet “Prevention RD is giving away LARABARS! Be sure to enter! http://wp.me/pJN1M-1gY“. Leave a separate comment letting me know you tweeted!

3. Become a fan of Prevention RD on Facebook and leave a separate comment letting me know you’re a fan. If you’re already a fan, leave a comment letting me know!

4. Link back to this giveaway in a blog post of your own. Leave another comment with a link back to your post!

Enjoy your Sunday!


152 Comments

Filed under coffee, Giveaway, Larabar, Uncategorized

Start 2011 off right & tasty!

HAPPY 2011!!!!!

I hope the coming year brings you all nothing but health and happiness! 😀

Mr. Prevention and I had a cocktail at my favorite bar last night and then went out for a late seafood dinner. YUM! 9pm dinners miss the NYE crowd, FYI…it was very nice. 🙂 Then we headed over to a friend’s house for a mellow get together and just watched the NYC festivities on TV and played Mad Gab – it was fun! I stayed up til nearly 2am and slept until 9:30am! Definitely not standard for me, but at least I got my sleep 😀 (We like to sleep in this house. A lot.)

If you’re like most Americans, and myself, you may have (or plan to) set a new years resolution that involves health. Your resolution may involve weight loss, weight maintenance, exercise, healthy eating, cooking, resistance training, eating less processed foods, or so on. The sky is the limit and we all have different goals…goals that likely entail following a healthy lifestyle. And what better way to lead a healthy lifestyle than to eat a healthy diet. Three meals a day can easily lead to success or failure when it comes to attaining health and wellness goals. Thus, healthy cooking is the cornerstone to the healthy lifestyle I lead and blog about here at Prevention RD.

My blog has definitely taken that turn towards a healthy cooking blog in the past year and I love its new direction. Americans don’t cook enough and it has helped land us in the obesity crisis we are now in. While I do love to whip up some fancy stuff to challenge my culinary abilities, I more so enjoy finding healthy, tasty, quick, and low-cost meals that anyone could enjoy. Eating well SHOULD taste great, that much I can assure you!

I saw a recipe that caught my eye on My Kitchen Adventures. I’ve been CRAVING chicken salad, and this was the perfect answer to my stomach’s call.

“Waldorf Style” Chicken Salad adapted from Skinnytaste, as seen on My Kitchen Adventures

1 1/2 cups cooked chicken breast, shredded
1/4 cup reduced fat mayonnaise
1 tsp apple cider vinegar
1 Tbsp nonfat Greek yogurt
1/4 tsp dried tarragon (optional)I omitted.
1 cup chopped apple (I used 1 medium Fuji)
1/2 cup celery, diced
2 Tbsp dried cranberries
2 Tbsp chopped walnuts
salt and pepper, to taste (I used about 1/4 tsp each)

Directions:

In a medium bowl, combine the mayo, vinegar, yogurt, salt, and pepper. Add in the chicken, apple, celery, cranberries and walnuts.  Cover and allow flavors to blend in refrigerator for at least 30 minutes. Serves 4 (about 1 cup/serving).

Nutrition Information (per serving): 204 calories; 7.3 g. fat; 41 mg. cholesterol; 308 mg. sodium; 14 g. carbohydrate; 2.3 g. fiber; 20.5 g. protein

Result: This was WONDERFUL! The flavors just…work! It keeps well in the fridge for upwards of a week, and the vinegar keeps the apples from browning so it always looks fresh and delicious, too. I ate 1 cup of the chicken salad on about 6-8 Triscuits as a meal and it was so filling, high in fiber, low in calories, and provided lots of lean protein. I am thinking about making this recipe for my patients because it is so good, simple, and high in lean protein.

T-2 days until teaching time – eek! I am going to be planning my lectures for the rest of the weekend and working out, that’s about it!

Question: How do you spend New Year’s Day?

Happy 2011, friends! Stop by tomorrow for a giveaway!

8 Comments

Filed under healthy cooking, low-carb, protein, recipe, Uncategorized, weight loss, weight maintentance