Desserts don't have to be high calorie and decadent foods we try to only eat in moderation. Check out this recipe for a fruit salsa! The website states it's an appetizer, but I would consider this as a dessert. It is sweet, flavorful, full of different textures, and can be adapted to fit anyone's favorite fruit choices.
As the year goes on many of us lose focus on our goals we set for ourselves for the new year. Perhaps we have gotten too busy, life has gotten in our way, or we have not seen success so we've given up. The reason of why doesn't matter, just think about this quote. A setback doesn't mean its a failure! Think about what got in your way, refocus and let's try again!
Exercise for some people is enjoyable, fun, and something to look forward to. For so many clients I see exercise is completely the opposite, which makes this a very hard goal to improve this year.
Read this article for some ideas on how to get motivated to get moving!
If you have been following my posts, you can see I have a love for cooking - but in my office, my passion is for helping people begin to form a new relationship with food. By training, I am a Registered Dietitian and my expertise in treating eating disorders. However, in my private practice I find that so many people struggle with a wide variety of disordered eating, poor body image, and negative feelings caused by their food choices. I urge you to think about your relationship with food, and where you want it to be in the New Year. A healthy relationship allows you to eat dessert and not feel guilty, to fuel your body when hungry, and not fill up on calorie free drinks. A healthy relationship with food allows you to eat healthy balanced meals because you want to - not because it feels like an obligation.
This past holiday season, I was really touched when a new client purchased 8 sessions with me as a gift for his parents to give them the gift of starting a new relationship with food. Maybe it's time you think about yours.
I am back to cooking new things every week and this simple, well balanced, delicious meal was a winner! Curry is a super flavorful sauce to coat your protein and veggies of choice that doesn't have to add a lot of fat and calories. In this recipe greek yogurt give the dish higher protein without using cream. I also substituted a light coconut milk which worked just perfectly.
After thanksgiving this year, the discussions I hear are how badly people overate during their holiday dinners. Mindfulness is something that is within each and every one of us, but many people don't know how to listen to it. Mindfulness is when we are aware of physical hunger and fullness cues, and we don't let our emotions or distractions get in the way. At a holiday celebration, food is plentiful, conversation and noise is abundant, and we are often so focused on external cues we are not listening to our own bodies. As we approach the winter holiday season, eat slowly, notice your physical cues telling you when you are satisfied, take home foods you really want to eat but don't have room for, and say no to more food when you are feeling full.
Being aware and more mindful will prevent overeating this holiday season.
Halloween has so many sweet treats to offer, so these are what I bring every year to our halloween dinner party. Happy Halloween.
In todays world we are told that in order to lose weight we need to eat less, mostly because our portions sizes are so large. This message sends so many of my clients into restrictive eating tendencies. We can all have healthier body images if we listen to our body and feed our metabolism when physical hunger cues set in. Therefore I suggest everyone consider allowing a snack. Stop saying, "I can wait another hour or two til the next meal or I am hungry and thats a good thing so I will just eat later." No! Eat a healthy snack now and try some of these great ideas below. In addition I love some hummus with pita chips or veggie sticks or an apple with peanut butter or a cheese stick.
Acai bowls have become very popular this past year and are quite delicious for a breakfast or lunch meal that you can make yourself at home. Acai is a Brazilian fruit high in antioxidants and fiber, that you can purchase ready to eat in powder form or frozen at your local grocery store. Look for the unsweetened açaí packets, since the sweetened ones have added sugar. When assembling an açaí bowl, you will obtain plenty of sugar naturally from fresh or frozen fruits. Try this recipe:
1 packet açaí powder
1/2 c frozen fruit - try banana
1/2 c fresh fruit - try berries, pineapple, or mango
1/3 c almond milk
1 tbsp hemp, or chia seeds
BE CAREFUL how you top these bowls with the additional 'add ons' especially if ordering this at a store. Granola, nutella, coconut flakes, additional fresh fruit, or nuts all add delicious flavors to your açaí bowl, however this is where the calories and grams of fat may go from a healthy meal alternative to excessive. Limit your toppings to granola only on top, not the bottom too, and limit fats like coconut or nuts.
When assembling lunchboxes for your kids, think about adding a fresh component instead of processed snacks. Fresh fruits are always a good choice for something sweet like strawberries, apple slices, pear, banana, grapes, or melon cubes. Veggies although may not be their favorite, maybe they will try them! Take your kids to the grocery store one day and ask them to pick a new veggie to try for lunches that week. Carrot sticks, mini cucumbers, pepper slices, cherry tomatoes, are just a few examples of veggies that may be a new favorite. A small container of salad dressing or hummus for dipping may make eating these veggies more fun.