Ordering out for lunch every day is expensive and often not the healthiest decision on a daily basis. It can be the portion sizes, the higher calorie choices, and just the inability to say no to more enticing selections that unnecessarily increase your total calories, fat, etc.
Try making a Salad Bar in your refrigerator that can be just as tasty as the one you can buy at Saladworks. Read this article below to spice up some of the choices you might not have thought about before. On Sunday night, try washing, chopping, and placing all of your salad bar ingredients in containers in your fridge. I like to have fresh spinach or spring mix, rinsed chick peas, sliced Perdue shortcut chicken strips, variety of cut vegetables (roasted beets, peppers, shredded carrots). Consider a flavored nut like pecans, marcona almonds, or walnuts for a crunch element to your creation.
When I see a new client for weight loss in my office - I often hear that breakfast is a meal they completely avoid. Decreasing your overall calories by eliminating a meal and starving your body for a prolonged period of time is not what your metabolism needs to lose weight. Try to start your day off right with a well balanced breakfast and watch your energy for the morning change. This can also help curb your intense hunger later in the day when you are eating more consistently.
If you are looking for something satisfying and warm on a freezing cold night, try out this recipe for Asian Chicken Noodle Soup. Although it had a lot of ingredients, it was easy to make and quite delicious. Don't be scared off by mirin, i substituted fish sauce or use extra rice vinegar. I love one pot meals where my protein, carb, and veggie are all in one pot to cook and make just one thing to serve. It's full of carrots, mushrooms, cabbage, chicken, and my favorite spice cilantro to top it off. The ramen noodles bring me back to my childhood but in a much healthier way.
What kind of eater are you? Are you a "it's ok to eat like this I am on vacation", or "I already ate poorly today so I will continue eating this way all day, and start back on track tomorrow", or "I am not hungry but that looks so good- I am going to eat it."
The type of eater we are shouldn't change because we are happy, sad, it's Saturday, we are on vacation, or any other emotional, non- physical reason. Physical hunger and fullness are important feelings to get reaquainted with this year. I call it the Intuitive Eating diet, it's not a diet at all, it's just becoming acquainted to your physical cues of hunger and fullness and not letting any of your emotional cues of hunger or fullness get in the way. Eating when we are truly hungry and stopping when we are full helps maintain body weight and not result in weight gain. It sounds so easy, so obvious but if you eat intuitively you should not gain weight. So, eat when your body is hungry and stop when your body is full. You know your body best, don't make it starve or make it feel too full. Find the "just right" and eat to that point all the time this year.
This year let's get active! Exercise doesn't have to be at a gym. It can be in your home, on vacation outdoors, and with no equipment at all. This app makes working out easy and enjoyable as you listen to any of your own music. There are exercises for yoga, endurance, and mobility all with varying durations so it is extremely easy to find a workout to meet your needs!
Try it today: Nike Training Club - for iPhone
Happy New Year 2018! New years is a time to make new resolutions. We are asked to think about what we want to do differently, change, or improve upon from the previous year. My New Years resolution is to have more a professional presence on social media. I am a registered dietitian working in my private practice for over 7 years. This year I am excited to share more of my thoughts about my love for cooking, healthy eating, intuitive/mindful eating, exercise, and overall health and wellness. I hope you will follow me if your goals or interests are similar and we can move through this year meeting more of our goals together.
Just a little bit about me, my name is Julie Dorfman and I am a registered and licensed dietitian. I am married and have two children that I love cooking for! I have a private practice in Marlton, NJ where I see clients for weight loss, eating disorders, diabetes, celiac disease and many other nutritional concerns. Typically, I do private nutrition counseling in my office, but I have also done grocery shopping and dining out sessions with my clients.
If you want to learn more about my practice or how to contact me, check out my website at www.juliedorfman.com or email me at JulieDorfmanRD@gmail.com.