While snacks are sometimes demonized in weight loss efforts, research actually shows that eating small amounts more often is a good weight loss technique. The key is making sure the snacks are well balanced, portion controlled and pre planned into your eating pattern.  For example, a few high fiber crackers with thin slices of reduced fat cheese gives you fiber and protein, two nutrients that help fill you up, while portioning out on a plate to make sure you don’t overeat. Fruit and yogurt is another good combo or some sugar snap peas and baby carrots with hummus. Remember to portion out onto a plate so you don’t have more than one serving. In an eating pattern with three meals of 400-500 calories, two snacks per day of around 150 calories will keep your blood sugar and mood more even while still promoting weight loss, especially if you are doing some physical activity.  Bottomline: snacks are a dieters friend, just make sure you plan them and pre portion. Oh, and never eat snacks in front of the tube, studies show this is weight loss disaster.

Tags: portion control, snacks, weight loss

Have you been watching the winter Olympics in Vancouver? Thanks to my ultra-sports enthusiast 6 year old, I have. In addition to the always entertaining snowboarders and ice skaters, we’ve watched women’s ice hockey, downhill skiing and even the biathlon (who knew combining archery and cross-country skiing makes an Olympic sport?). Last weekend, while watching the U.S. vs China women’s hockey match they talked about a mom of two on the team. Doing a little research, I found out there are a number of U.S. athletes competing in skiing, curling and even the skeleton (that bobsled looking thing), that are also moms. Wow! That’s inspiration. I immediately got off the couch and headed to my treadmill to run a few miles while watching the rest of the hockey match. If these women can find time to be moms and Olympic athletes, surely we can find some time in the day to exercise our bodies.

By the way, my favorite thing about these women is that they have real bodies, with curves and all. Goes to show that you definitely don’t have to be a size 2 to be healthy, just fit at whatever size you are. Rock on!

Tags: exercise, fitness, moms, Vancouver Olympics, winter Olympics, women, women's ice hockey

For one of my healthy cooking classes in Houston, TX, I am covering the topic of how to eat healthfully at your favorite restaurants and am helping attendees prepare a quick, healthful and yummy recipe for dinner. I want to share some of what we cover in class with you.  So, below are some smart and healthy alternatives for eating at Mexican restaurants (adapted from our book, The Baby Fat Diet) as well the sweet potato chicken recipe.

It’s easy to eat too many calories, fat and salt when you dine out.  Most restaurants want to provide great value with big portions and tasty food, and so, end up adding a lot of extra fat and salt.  Here are some easy ways to save calories when eating out at a Mexican restaurant.

Instead of chips eat three corn tortillas and dip in salsa

Stay away from cream and cheese sauces and stick with pico de gallo and salsa - you can also add extra flavor to your food with Ranchero beans or black beans.

Eat whole beans instead of re-fried

drink water

Example meal -

1 Chicken Fajita (load with veggies)

1/2 cup Mexican rice

1/2 cup black beans

510 calories, 11 g fat, 4 g sat fat

Sweet Potato Chicken Nuggets (or strips) Recipe

1 lb boneless, skinless chicken breast cut into strips or chunks

1 cup whole wheat bread crumbs

1/2 cup wheat germ

1/2 tsp onion powder, 1/2 tsp paprika, 1/2 tsp garlic salt

2 medium sized sweet potatoes

1 large egg, lightly beaten

1 Tbsp olive oil

non-stick cooking spray

Start by making holes in sweet potatoes with fork and cook in microwave until tender (depending on your microwave about 10-15 minutes, check after 10 minutes).  While sweet potatoes are cooking, cut chicken and place to the side.  Next, mix bread crumbs, wheat germ, onion powder, paprika, and garlic salt in large zip lock bag.  Once sweet potatoes are done cooking, take off skin and mash flesh in bowl and add egg, stir together.  Dip chicken pieces in sweet potato and egg mixture then put chicken pieces into zip lock bag, close and shake until pieces are covered with ingredients.  Spray nonstick skillet, add olive oil and when hot add coated chicken pieces.  Cook until golden (about 4-5 minutes) and then turn pieces and cook until cooked all the way through.  Optional - serve with ketchup for the little ones and make a side of black beans and salad.

Tags: baby fat diet, eating out, healthy cooking, healthy recipes, losing weight

Having a pang for an afternoon snack? One that can fill you up, but isn’t too high in fat and calories? Pop some popcorn. Half a bag of light microwave popcorn only has 120 calories and is packed with fill-your-tummy fiber (5 grams). In fact, popcorn is a whole grain. After all, you’re eating the whole kernal. Sometimes I forget about popcorn when I need a salty, crunchy snack. We so often reach for pretzels or chips, right? Today I enjoyed my popcorn and a cup of tea at 3:30. Whole grains and antioxidants, now that’s a power packed snack.

Tags: fiber, popcorn, salty snack, whole grains

Here’s an article in US News & World Report and a little plug for my profession, the registered dietitian. If you want to work one on one with someone to better your health this year, make sure they have some credentials and education behind their name. Anyone can call themselves a nutritionist or the latest term, a health coach, but not everyone can call themselves a dietitian. For that, you need to have completed an undergraduate degree in nutrition as well as a yearlong clinical internship and sit for an exam. We also have required ongoing education to maintain the credential.  It always irks me when I see self-professed “nutritionists” doling out advice under the guise that they have extensive education in the field, when in fact there may be no formal education on nutrition at all. A lot of what I hear from these people is not backed by science and may even be dangerous. 

Bottomline: Do seek out nutrition guidance and better your health and weight this year. Proactive, preventive healthcare is the wave of the future. Make sure the person you work with is educated and certified in the field: do your homework and make sure your “nutritionist” or “health coach” did his as well!

Tags: dietitian, health coach, nutritionist, registered dietitian, US News & World Report