The Nutty Nutritionist, LLC

11/25/2013

Looking forward to "splurging" this Thanksgiving week? For weight-conscious folks, spontaneous splurges are often accompanied by feelings of guilt. Who wants or needs that on a holiday?!? The key to guilt-free enjoyment is planning ahead: exercise today, tomorrow, and Wednesday to get those endorphins flowing and burn some extra calories for the indulgences ahead; on Turkey Day, make sure to eat a healthy breakfast & a smaller lunch to keep your appetite in check and metabolism high for the "big feast"---fasting until the big meal will only set you up for an uncontrollable feeding-frenzy; finally,choose only the foods that give you genuine pleasure and skip the rest. Have a joyful and guilt-free Thanksgiving, my friends!

11/22/2013

Got plans for dinner out tonight? It is often presumed that sweet potato fries are a healthy alternative to traditional fries. While it is true sweet potatoes contain more beta-carotene (vitamin A) and fiber than white potatoes, their nobility vanishes once they are put in a deep fryer, resulting in just as many waist-expanding calories and blood-pressure-raising sodium as regular fries. If you have to pick one, make it the sweets, but a side of non-starchy vegetables (like broccoli, asparagus or green salad) is truly a healthier option. Dine well, my friends and make it a great weekend!

11/18/2013

Prefer to grab your breakfast on the run? Then seek out oatmeal, yogurt parfait, or egg white sandwich. These options beat every muffin, bagel, scone, croissant, or other bakery item on the menu in terms of nutritional quality and being lower in fat and calories. Power up that bod and have a happy, healthy day!

11/14/2013

"Wraps" are commonly perceived as healthier alternatives to traditional bread sandwiches. Unfortunately, wraps merely swap out the bread for a 300-calorie white-flour tortilla, with no nutritional or caloric advantages whatsoever. Even the healthy-looking green "spinach" or "roasted red pepper" tortillas are loaded with white flour and equally high in calories. If you truly want to save calories on your sandwich at lunch, choose a lettuce wrap instead. Lunch well, my friends!

11/11/2013

There is a lot of buzz about "nightshade vegetables" being unhealthy. Let me clarify any misconceptions: this class of vegetables includes tomatoes, peppers, white potatoes, and eggplant, all of which are healthy and nutritious foods you should eat. However, a small number of people, such as those with autoimmune conditions, may experience gastrointestinal symptoms, increased joint pain, inflammation, and/or fatigue up to 24 hours after eating them. If that sounds like you, avoid all foods containing these vegetables for 2-3 weeks to see if your symptoms improve. If there is no notable improvement, then no need to avoid them. Eat well, my friends!

11/08/2013

In need of some quick grab-n-go snacks to help you and the kids survive a busy weekend? The best between-meal choices contain both carbohydrate for energy and protein for "staying power". Here are some ideas agreeable to parents as well as kids: sliced apple or orange sections with a piece of mozzarella string cheese; 1-2 mini whole wheat pitas and/or a cup of carrots with a "snack size" package of hummus; 1/4-1/3 cup nut and dried fruit trail mix; 4-6 oz. yogurt; fruit smoothie made from blended frozen fruit and yogurt or milk; 4 whole grain crackers with a slice of cheese; 1/2 or whole peanut butter sandwich. If you need to make it a quick meal, combine two options together. Enjoy your weekend my friends!

11/07/2013

If you have pre-diabetes and want to prevent its progression to full-blown type 2 diabetes, it is smart to start limiting your portions of ALL carbohydrate-containing foods, as carbs digest down into sugar which then hits the bloodstream---yes, this even includes healthy carbs such as whole grains, fruits, and starchy vegetables (potatoes, corn, beans, peas, squash). Successful blood sugar management is not about avoiding these nutritious foods, but limiting how much you eat of them at one time. To get the whole low-down on limiting carbs for blood sugar management, click on the link below. Eat well, my friends! http://thenuttynutritionist.wordpress.com/2011/04/30/curtailing-the-carbs/

If you have concerns about managing your blood sugar either now or in the future, hopefully you have read the previous postings outlining the lifestyle modifications recommended for preventing, del...

11/04/2013

I just returned from a three-week absence and am struggling to get my "vacation brain" up to speed again... So, I am placing the ball in your court: do you have a nutrition/exercise/lifestyle-balance question that you would like answered in a realistic, commonsense manner? Your wish is my command! Let's all have a happy and healthy week, shall we?

10/14/2013

Remember the days of sitting at the table for hours as Mom or Dad insisted you eat every last pea or morsel of meat before you could go back outside to play? For many of us, this served as our initiation into a lifelong "Clean Plate Club" in which we routinely eat everything on our plates, regardless of how much food is served or how hungry we are, "because there are starving children in Ethiopia". In today's world of ginormous portion sizes, many CPC members have acquired a bulging waistline. Consider employing these easy calorie-control tricks: 1. Serve or order food on smaller plates---the less food you have to begin with, the less likely you will overeat while still clearing your plate. 2. Use a smaller spoon or fork--this ensures smaller bites which helps slows you down. The longer it takes to eat, the more satisfied you feel on less food, as it takes 20 minutes for your brain to recognize your stomach is filling up. This results in a clean plate AND a satisfied belly---just as Mama intended! Eat wisely, my friends!

10/09/2013

I field many, many questions and concerns regarding genetically-modified foods (GMO's). There is no labeling mandate (yet) requiring food manufacturers to reveal whether their products are made from conventional or GMO-sourced corn, soybean, cottonseed, or sugar beets. GMO products are tested rigorously before coming to market, and as of today, there is no scientific evidence that GMO's cause disease, allergies, or have any definitive negative effect on the body, despite what you may be reading on the Internet or what Dr. Oz has said. (Many snack foods contain GMO ingredients and eating too much junk is really the problem here, in my humble opinion.) Should you still desire to avoid GMO's as much as possible "just to be safe", purchase only certified 100% organic foods, which will never contain them. Keep in mind that restaurants and other food service establishments may still use GMO products. Eat well, my friends!

10/07/2013

Having the "willpower" to consistently make healthy food choices at meals and snacks has everything to do with savvy appetite management. Going longer than five hours between meals can set anyone up for a high-volume feeding frenzy, especially come dinner time when the body is trying to make up for lost intake during the day. Consider toting and enjoying nutritious snacks to help bridge the gaps between meals and keep hunger pangs at bay. A simple handful of nuts or Greek yogurt during the "afternoon slump" can go a long way towards accomplishing this. Trust me...you will be less compelled to eat the entire refrigerator or pantry upon your return home. Eat well, my friends!

10/04/2013

Don't let the taste of summer fade away! This delicious, nutritious salad makes for a fantastic on-the-go lunch option or a light dinner with friends. Compatible with gluten-free and vegan lifestyles. Enjoy!

Just because fresh, summer vegetable season is drawing to a close does not mean you have to stop eating them! Vegetables of all shapes, sizes and colors provide an abundance of nutrition, are natu...