Registered dietitian nutritionist Jennifer Neily has a healthy appetite to provide sound, science-based advice through blogging and video logging.
Jennifer hopes to share her knowledge and love for healthy nutrition with everyone who is seeking to improve themselves. As an expert in the field with rich experience and education, she provides priceless information that you can use every day.
Red, white and blue – our nation’s colors. Two of those colors happen to be some of my favorite fruits! What’s better than strawberries and blueberries? Not much in my book. That’s why I take every opportunity to use them in one of my fave guilt-free desserts. Strawberry/Blueberry Shortcake with Whipped Topping. Continue reading →
It has been awhile since my last post—too long! I’m excited to tell you about a new series you’ll be seeing on Neily on Nutrition. With so many amazing colleagues authoring books—what better way to share than through my blog.
Together with Kristine James, a dietetic student at Kansas State University, we’ll be featuring books written by registered dietitian nutritionists focused on helping you live a healthier lifestyle.
Wednesday, March 11, 2015 is National Registered Dietitian Nutritionist Day. Yes—we have our own day! I love being an RDN.
In 1998 I obtained the credential registered dietitian (RD). In 2013 the addition of nutritionist was formally added to it—registered dietitian nutritionist (RDN). Our profession has the choice to use RD or RDN and I quickly adopted RDN because:
Few people know what an RD is, unfortunately.
People seem to have a better understanding of the word nutritionist. But do people realize in most states anyone can call themselves a nutritionist? No certification or credentialing required. None. Zero. Zip.
All registered dietitians are nutritionists but not all nutritionists are registered dietitians. Continue reading →
I enjoy Chipotle. They have good fresh food. I learned long ago however that good fresh food does not always mean good for the waist line. Most everyone watching their weight knows to avoid the burrito at Chipotle and opt for the burrito bowl instead. The burrito is more like a body pillow—the tortilla alone adding an additional 300 calories.
There are staples I always have in my kitchen. I wanted to make something really simple with my slow cooker so this is what I added to it:
Frozen chicken thighs, boneless, skinless (4)
Can of pasta sauce (24oz)
Can of diced tomatoes (14.5oz)
Can of tomato paste (6oz)
That was it. Hours later I had the makings of a perfect meal (4 servings). Cooked up some angel hair pasta (my favorite!) and good to go. All it needed was a nice green salad. (Click to see video)Continue reading →
I love Mondays! Really I do—especially because I work for myself. My boss is the best!
One of the reasons for my love of Mondays is Meatless Mondays! After enjoying a beautifully cooked steak and piece of salmon Sunday during my friend Walker’s Super Bowl party, it was time to lay low on the animal protein. (Love that about being a flexitarian—I don’t deny myself red meat, it’s my occasional treat.)
I volunteered to bring soup to Walker’s party—perfect time of year for that. AND this week there is a special day for homemade soup. Join me in celebrating National Homemade Soup Day today won’t you? Continue reading →
Who doesn’t love peanut butter? I do! So much so that years ago my mom doctored up this Baby Blues cartoon and sent it to me. She used to hide it when I went to visit. (Honestly? I think she still does but claims she just ran out of it.) Yes, I love it that much.
Peanut butter. It’s so, so good. And so good for you! In fact, it has a whole day devoted to it—there is a National Peanut Butter Day celebrated every January. Continue reading →
Just like whole wheat, oats, quinoa, brown rice, and corn, popcorn is a whole grain, the lowest calorie whole grain. Per one cup serving:
popcorn, air-popped – 30 cal
popcorn, oil-popped – 55 cal
corn – 130 calories
oats – 160 calories
brown rice – 216 calories
quinoa – 222 calories
Due to the sheer volume you can consume, popcorn is terrific in filling up the belly. I love topping it with nutritional food yeast. What? If you’ve never heard of nutritional yeast, I know it might sound less than appealing, however if you’re familiar with it, you know what a great product it is. Takes like chicken. Just kidding. It actually has an appealing cheese flavor. Per 1/4 cup it has 45 calories, 6g protein and 3g fiber. Nice!
Bob’s Red Mill Nutritional Food Yeast
It’s an excellent vegetarian cheese-like product.
Watch and/or read the transcription on how to make paper bag popcorn.It’s simple, quick, and friendly on the budget!
What’s your favorite snack? One of my favorite’s is popcorn. It is a fabulous whole grain snack—can’t do any better than that. However, popcorn comes in lots of different ways. Of course you have movie theater popcorn, which I must admit I do indulge on occasion. We all have our treats and that’s one of mine—not very often though.
And then of course you have microwave popcorn. It comes in different flavors—light, extra butter and so forth. Then there is whole popping corn, plain whole corn. When I was growing up—I’m dating myself—we used to make popcorn on top of the stove. Put some oil in a pan and listen to it pop. Lots of fun.
Paper bag popcorn
But, I am going to show you a way to make it really simple and in the microwave.
All you need is:
a brown paper bag
1/3 cup of whole corn and
Depending on the power of your microwave about roughly 3 minutes or so. You fold over the top just twice, put it in your microwave and what you are left with is a bag of popped corn that is sodium free, saturated fat free, preservative free, no coloring added, one ingredient versus over ten in the convenience package. Yes it’s convenient but what we get when we’re buying more convenient product is more preservatives, coloring, flavors and so forth.
I love whole grains. I love whole foods. I try to encourage them as much as possible. Really inexpensive too by the way—a great budget buy. Make your own popcorn.
So let’s get popping and we’ll see you at the movies!
Jennifer Neily, MS, RDN, LD, FAND
Registered Dietitian Nutritionist | Wellcoach® Certified Health Coach NeilyonNutrition.com
For a 30-minute complimentary Ditch Dieting Forever Strategy Session – BOOK NOW!
I want to thank my aunt Alice Wylie for the suggestion for this video. She was asking me if she was eating healthier if she was choosing quinoa over brown rice. Well here’s the answer Alice and thanks for your question! Continue reading →
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