Have a plan. Perhaps you’ve heard the phrase, if you fail to plan, you can plan to fail.
It’s a theme I hear from clients—not planning. Not having a plan leads to problems with not making good decisions and often mindless munching. Continue reading
Can you believe it’s July? It’s also National Blueberry Month. As a confessed and proud blueberry addict, I’m here to show you a couple of ways to celebrate. If you follow me you know I write about these little blue gems every year. (Blueberries – the blue jewel and Confessions of a blueberry addict—where I bought 34 pints for $40)
They’re in season now so don’t miss the chance to get them at a great price. I’ve been buying amazing blueberries for several years from Aldi. At the time of this writing, $1.19 per pint. Wow. (That’s up from the price they were a few weeks ago, 99 cents!) Continue reading
Fall is such a great time to get the wonderful pomegranate fruit. They’re actually called the jewels of autumn. Tucked inside the big red spheres are little red seeds called arils. Sweet with a bit of tartness.
They are however a mess to prepare, if you don’t know the right techniques! In these two videos I demonstrate how to deseed without staining your clothes a lovely bright red. Continue reading
Have you ever eaten a plain bagel (with nothing on it) and been hungry an hour afterward? Yes? It’s the equivalent of 4-5 pieces of bread (sad, but true) and primarily carbohydrates quickly burned for fuel. But eat half the bagel with a nice slather of peanut butter and it sticks with you longer. Why? It’s a much better combination of nutrients—carbs, protein, and fat.
In my last post I wrote about quick tips for managing weight. One of those was to have protein with each meal—low fat dairy (milk, cottage cheese, Greek yogurt, cheese), egg, chicken, fish, lean red meat, edamame, and soy milk.
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Have you ever been so hungry that you ate so fast and too much? All of a sudden your stomach is about to explode? It has been said it takes 20 minutes for the brain to register fullness. If hungry I’m sure you know you can eat a lot in a short period. Gradually brain chemicals and stomach hormones catch up to one another—then it’s the oh my gosh why did I eat so much feeling. Sound familiar? You’re not alone. Continue reading
Interview with the Nutrition Babes*—What to eat for breakfast
The Nutrition Babes* (nutritionbabes.com) and I had the opportunity to meet in Philadelphia at the Academy of Nutrition and Dietetics annual conference in October, 2012. Kathy Siegel, RDN, CDN and Lauren Harris-Pincus, MS, RDN are registered dietitian nutritionists passionate about better health through balanced nutrition, exercise, and cleaner living.
My clients are often challenged with breakfast ideas so I wanted to talk to them about that. Watch video or read transcript.
One of the easiest ways to decrease sodium in the diet is cooking at home. People often think it’s difficult to do so and takes up too much time. Not so! In this third video recognizing High Blood Pressure Education Month, registered dietitian nutritionist, Cindy Kleckner demonstrates Penne Pasta with Zucchini Yogurt Sauce & Walnuts. It’s a perfect recipe that combines essentials of heart healthy cooking with 100% whole wheat pasta, low fat Greek yogurt, veggies and walnuts, an excellent source of plant-based omega 3s. (Recipe follows video)
Penne Pasta with Zucchini Yogurt Sauce and Walnuts
1 pound zucchini (about 3-4 medium zucchini)
2 garlic cloves
2 Tbsp olive oil
½ cup plan Greek yogurt
Freshly ground black pepper to taste
1 pound whole-wheat penne pasta
2 Tbsp chopped walnuts, toasted
2 Tbsp freshly grated Parmesan Cheese
- Cut the zucchini into thick slices and place them in a saucepan with a steamer basket over boiling water. Cover the saucepan and steam for 5 minutes.
- Pulse the zucchini in a blender or food processor for 30-60 seconds with the garlic, olive oil, yogurt and pepper.
- Cook the pasta al dente as directed on the package, usually 8-10 minutes.
- Mix the pasta with the sauce from the blender and top with the walnuts and cheese.
Yield: 5 servings
Each serving: 215 calories 9g protein 9g fat 2g sat fat 50mg sodium 1g dietary fiber
In the US today about 68 million people are living with high blood pressure (hypertension). It’s a serious condition that can lead to coronary heart disease, kidney failure, heart failure, stroke and other health problems.
Two leading deaths related to high blood pressure include heart disease and stroke. The good news? There are lifestyle changes that can help including the DASH Diet (Dietary Approaches to Stop Hypertension) and low sodium cooking.
In this video, culinary expert and registered dietitian nutritionist Cindy Kleckner demonstrates another simple recipe from her book co-authored with Rosanne Rust – Hypertension Cookbook For Dummies. Recipe follows the video.
Chicken Kabobs with Tzatziki Sauce
3 cups plain Greek yogurt, divided
3 garlic cloves, 1 minced and 2 crushed
3 Tbsp lemon juice, divided
1 Tbsp plus 1 tsp fresh dill, chopped
½ tsp oregano
1 tsp tarragon
1 tsp parsley
Freshly ground pepper
4 large chicken breasts, boneless and skinless
Lemon wedges for garnish
- For the tzatziki sauce, combine 1½ cups yogurt, the minced garlic, 1½ tbsp. lemon juice, 1 tbsp of the dill and the cucumber. Mix well, cover, and refrigerate for a few hours to develop flavors.
- For the marinade, combine the remaining 1½ cups yogurt, the crushed garlic, 1½ tbsp. lemon juice, the remaining 1 tsp dill and the oregano, tarragon, parsley, and pepper in a large bowl. Set aside.
- Cut the chicken into 2-inch cubes. Reserve ½ cup marinade. Toss the chicken with the remaining marinade in a shallow glass baking dish, cover and refrigerate for 1-2 hours.
- Preheat the grill to medium-high. Brush the hot grill with oil to prevent the chicken from sticking. Thread the chicken onto skewers and grill for 8-10 minute. Turn and baste with the reserved marinade during grilling until the chicken is browned and thoroughly cooked. Do not overcook.
- Serve with tzatziki sauce and the lemon wedges.
Yield: 4 servings
Each serving: 245 calories 42g protein 3g fat 1g sat fat 130mg sodium 1g dietary fiber
Source: Hypertension Cookbook For Dummies, December 2012, John Wiley & Sons, Inc.
- Super Simple Low Sodium Cooking with Culinary Expert Cindy Kleckner (neilyonnutrition.wordpress.com)