Archive for Meal planning

Before you call yourself a vegetarian…

No cowsBeing a nutritionist, you can probably imagine how frequently someone tells me “I’m a vegan.” However, once I dig a little further I discover that what they really are is a lacto-vegetarian. “I’m a vegetarian, but I eat fish and chicken” also comes up a lot… Again, not really a vegetarian. I’m not knocking anyone’s specialized eating plan. I too think the best plans are tailored to the individual and what they are hoping to obtain from eating a specific way. But maybe what I can help you with is being a little more accurate when you talk about how you like to eat!
Here is a break-down of the more popular eating plans:

A great breakfast alternative to the old standbys – You’re gonna Flip!

Chobani 2I’m sorry to say that you breakfast skippers have no more excuses. I found the answer to your “I don’t like quick breakfast foods, and I don’t have time to make a real breakfast” line that I’m always hearing. It’s a great on-the-go, quick, healthy, “office” snack (that’s where I’m eating it at the moment).  It’s called Chobani Flip. I’m not a fan of plugging products. However, when I see something worth telling you about, I don’t mind doing it. And this little yogurt cup is packed with enough nutritional goodness, that it’s definitely worth mentioning.Chobani Flip

Navigating the grocery store – Beverages, snacks, and deserts

PopsiclesWe’re heading down the final stretch of the store before going to the checkout counter. In case you missed them, check out part 1 and part 2 to see what we’ve put in the cart so far.

Navigating the grocery store – Dairy, breads, cereal, cereal bars

I hope that you found part 1 of this series interesting and useful. Today we’re turning down the dairy, bread, cereal, and cereal bar isles, so let’s get moving.

Navigating the grocery store – Meats and vegetables

Grocery BagHave you ever been walking down an aisle at the grocery store and wished you had a nutritionist there to help you make your decisions? Well, I’m going to try to help you out here. Hopefully you’ve been reading what I have to say and gaining all sorts of valuable tips and nuggets of knowledge to help make your grocery store experience easier and healthier. However, if for some reason you haven’t read every word I’ve written, here is your free pass. This series is a collection of quick tips that I think are useful when combing the shelves of your favorite grocery store.


My first pig pickin’

OK, so this post doesn’t really pertain to nutrition. However, it is about food. I attended my first pig pickin’! If you’re living north of the Mason Dixon line, you may be asking yourself, “what in the world is a pig pickin'”? Well, a pig pickin’ is rooted in the American South and steeped in tradition. The pickin’ involves BBQ’ing a whole hog (usually about 80-120lb) over the course of the day. The hog is cooked by the party host, or authority figure, while friends and family help with the preparations and basting.

Dissecting Easter dinner

Easter BunnySucculent ham, potato and pasta salads, sweet breads, desserts, and of course Easter candy! Ah, the perfect Easter menu. Unfortunately, if you’re not careful it can add up to a caloric and nutritional nightmare. Don’t fear, below are a few strategies to make Easter dinner a little healthier without sacrificing taste, promise!

Is eating healthy expensive?

I hear all the time that eating healthy is expensive. Well… it’s true. The price of convenience foods is so low that I feel overwhelmed at times educating clients about fresh foods and incorporating them into their diet. All they can see is hours at the grocery store and dollar signs.

What does your plate look like?

MyPlate guidelines basically help you create a balanced and portion-controlled meal by sectioning off your plate. You have a lean protein, complex starch, fruit, non-starchy vegetable, and low-fat or fat-free dairy.

Below is a picture of the diabetic plate method. The only difference here is that non-starchy vegetables get half of the plate and the fruit is not shown. A low-fat or fat-free dairy is still recommended. I am partial to this plate, especially at dinner.